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  1. Workout 03/16/16: evening

    by , March 16th, 2016 at 07:54 PM (Maple Syrup with a Side of Chlorine)
    It's nice to be off work after that seven day stretch. This morning after sleeping in my wife and I had our passport photos taken and then joined our son for lunch at his school - my one shot to get corned beef this week! After some errands I just relaxed before hitting the pool tonight.

    Taper workout #5
    200 FR/200 BK/200 IM drill

    Go two times through:
    - 25 EZ, 25 Build, 50 DPS
    - 25 AFAP, 75 EZ
    - 75 EZ, 25 AFAP
    (one fr, one back)

    4 x 25 Burst and Cruise on 1:15
    (fr, bk, fly, fr)

    200 loosen and out
    (Solo/Rec/1500 yds/35 min)
    Tags: taper
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 03/17/2016

    by , March 16th, 2016 at 12:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 150 2:30
    1 X 200 3:00
    4 X 100 1:30
    1 X 200 --

    6 X 100 kick 2:15
    #4-6: 50 moderate/50 fast

    1 X 100 moderate 2:00
    1 X 100 fast 2:15
    1 X 50 moderate 1:15
    1 X 50 fast 1:30
    Three rounds--choice
    Last 50 in each round is from the blocks

    3 X 400
    #1: IM on 7:00
    #2: stroke/free by 50 7:00
    #3 free--negative split

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  3. Week 181 - Tuesday

    by , March 15th, 2016 at 11:04 PM (After a long rest)
    I slept well last night and felt good this morning.


    10 mins on stationary bike
    2x(shoulder exercises with bands)
    5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.

    I backed off the vasa trainer today because of pain in my shoulder and this seems to help. I used the medicine ball and the power roller throughout the abs section which hurt today.

    400 free with snorkel
    6x50 catchup on :45
    12x50 kick on :55
    5x200 swim on 3mins trying to hold 2:10
    10x50 fingertip drill on :50
    300 free easy

    crazy busy day today. I went for a massage right after work. I am really sore.
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 03/16/2016

    by , March 15th, 2016 at 05:52 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 250 4:15 4:00
    4 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    6 x 50 kick--build-- 1:20
    1 X 50 easy swim

    1 X 100 IM 2:00
    4 x 50 1:15 #4 on 1:30
    Three rounds.
    50's: 1 of each IM order

    4 X 250 3:45
    2 X 150 2:15

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  5. Tues March 15

    by , March 15th, 2016 at 04:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    6 x 25 shooters
    100 EZ

    Main sets:

    4 x (50 AFAP w/fins + 200 EZ)
    -- 3 breast (26s), 1 flutter kick (23)

    5 x 50 DPS free @ 1:00
    50 EZ

    Then I did one of my old HIT sets.
    burst = AFAP kick to 15m, either UW SDK or with a board
    fast = @ 100 pace

    4 x 25 burst + cruise @ 1:00
    1 x 25 fast fly @ :30
    1 x 25 EZ @ :30
    4 x 25 burst + cruise @ 1:00
    1 x 25 fast fly @ :30
    1 x 25 fast back @ :30
    1 x 50 EZ @ 1:30
    4 x 25 burst + cruise @ 1:00
    1 x 25 fast fly @ :30
    1 x 25 fast back @ :30
    1 x 25 fast breast @ :30
    1 x 75 EZ @ 2:00
    4 x 25 burst + cruise @ 1:00
    4 x 25 fast, IM order @ :30
    1 x 100 EZ @ 3:00
    4 x 25 burst + cruise @ 1:00
    4 x 25 fast, IM order @ :30
    200 EZ

    25 EZ down to deep end
    tied bungee cordz to blocks
    6 x swim or kick against resistance (counting them as 50s)
    125 EZ

    Total: 3700


    I was surprised to have good energy given that this was my 9th workout in a row. Of course, now I'm feeling whipped -- that was a lot of race pace work and bursts. I feel like I've been training really well the last few months. It probably has to do with the anti-virals knocking down my viral load, being healthy and a change in supplement regimen. I just hope I can stay healthy for the next couple months, sometimes a challenge with allergy season upon us.
    Swim Workouts
  6. Mon March 14

    by , March 14th, 2016 at 09:14 PM (The FAF AFAP Digest)


    rehab ex
    ab wheel roll outs w/knees on bosu, 2 x 15
    single leg stand on flat side of bosu, 1:00 each leg
    extreme angle iso squat w/10 lb DB, 5:00
    HS hi row, 150 x 4 x 6
    squat jumps w/10 lb DBs, 2 x 5
    knee tuck jumps, 5
    altitude drops, 2 x 5
    resisted standing broad jumps, 30 x 2 x 5
    hip abductors, 130 x 4 x 5
    hip adductors, 130 x 3 x 8
    explosive leg press, 175 x 3 x 15
    lateral raise machine, 50 x 3 x 6, 60 x 1 x 5
    good mornings, 85 x 4 x 5

    30 minutes of stretching & foam rolling (as a zillion years ago former gymnast, I can still do the splits)


    Hit the gym today and decided to stretch rather than do my usual easy 1000 in the pool.

    I realized today (reminded by Mr. Fort) that we have dinner & concert plans with another family Saturday night. Depending on how late we are out etc., that may make it difficult to get to the Lebo meet on Sunday. I'll play it by ear.
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  7. Monday 3-14-16

    300 swim
    4 x (3 x 50) @ 55
    -focus on breakout
    -focus on finish
    6 x 50 kick w/fins @ 55 (25 sprint/25 EZ)
    -went 2 fly, 2 free, 2 back
    16 x 25 r/10 4 of each stroke
    -focus on breakout
    -focus on finish
    -EZ free

    Main set, pacing and keeping heart rate at 150
    4 x 100 @ 1:35
    3 x 200 @ 3:10
    2 x 300 @ 4:45
    200 pull cruise + masters minute
    400 for time
    100 float around and out


    The goal was not to worry as much about our times but hold a constant heart rate. I was able to hold the same pace on the 100's and 200's but wasn't as successful during the 300's. I blame it all on being a Monday.
  8. Sat-Mon Mar 12-14

    by , March 14th, 2016 at 05:06 PM (Senior Sprinting)
    400 warmup
    20x25 variable sprint (e/f etc.) full recovery, fr, fl, fins

    Sunday off

    400 warmup
    6x25 timed from the blocks...low 11s to the feet
  9. 3|14|16 SCM

    10 x 25 fr on 2:00, dive from side with fins
    10 x 50 on 2:00, 25 fr fast / 25 bk kick with fins
    3 x 25 fr on 3:00 fast
    250 easy with fins

    Will be using fins extensively for a few weeks. My fin times are improving with them, therefore an improvement nonetheless.
  10. Sarasota Y Sharks Masters 5:30 AM Workout 03/15/2016

    by , March 14th, 2016 at 11:40 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 25 :45
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Four rounds--choice
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3 50 is fast
    Round 4: 25 is fast

    3 x 50 easy 1:10
    1 X 100 blocks
    3 X 50 easy 1:10
    1 X 50 blocks
    3 X 50 easy 1:10
    1 X 50 blocks


    1 X 300 4:30
    3 X 100 rd 1: 1:30 rd 2: 1:20 rd 3: 1:15
    Three rounds--swim or pull

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  11. Week 181 - Monday

    by , March 14th, 2016 at 10:22 AM (After a long rest)
    I had a very nice easy weekend. Yesterday my wife and I worked out side most of the day in the vegetable garden. The weather in Dallas has been awesome the past few weeks with temps in the 70s and 80s. Spring in Dallas is pretty awesome(shame about the Summer being so hot)! I even managed to take a nap!!!

    Warm up

    Main sets
    8x100 kick with fins on 1:40 done as 75 streamline and 25 no breather
    8x(150 free on 1:40, 25 afap on :30)
    200 easy
    8x75 rotator IMs on 1:10

    Warm down
    300 breathing 3,5 by 25

    On the 100s kick with fine I was coming in on 1:00 but could not quite make the 25 no breather. I was consistently about 5m short. I did these on my back without a nose clip. I could not find a clip before I started and then Just kept going. I tried to stay as relaxed as I could on the 150s and not thrash as I got tired. I held 1:30s(2:00 200 pace) which was what Tom told me to try to hit. On the 25s I was holding 13/14 to my feet. I was REALLY happy with this set. I did the IMs as active recovery and came in between :50(free,fly,back) and :55(back,breast,free).

    The back of my left shoulder hurt today(teres major/minor areas). Once I was warmed up it was ok however I had some discomfort during the warm up and the first couple 150s. I am going to go get a massage later this week and see if my massage therapist can work it out. I have had this before and it's gone away so hopefully this will be the same.

    Hopefully I will have an uninterrupted week of training other than my - day trip to St. Louis on Thursday. I am likely going to do a shorter taper than normal before nationals due to my sickness and use the extra week for some speed work. I need to talk to Tom about this(note to self).
    Swim Workouts
  12. Workout 03/14/16: morning

    by , March 14th, 2016 at 09:29 AM (Maple Syrup with a Side of Chlorine)
    My commute to Rutland this weekend for work went well this weekend and I even met up with my sister and her girlfriend for a milkshake and snack before coming home yesterday. My wife and son then joined me in going out for a quick bite last night at a local restaurant as some Irish music filled the place. In the water this morning before finishing out the last two days of this seven day stretch ...

    Taper Workout #4:

    200 FR/200 BK/200 IM drill

    Go three times through:
    - 50 DPS, :10 SR
    - 25 AFAP right into 25 EZ into
    - 100 Kick
    (did FR/BK/Fly)

    4 x 50 Burst and Cruise on 1:15 IMO

    4 x 25 AFAP followed by 25 EZ
    - IMO on fast, float on EZ

    100 even more EZ (if possible) and out
    (Solo/Rec/1700 yds/40 min)

    Feeling a bit sluggish and sore, although that seems normal during the taper period. The AFAP's were not all that fast...I need to find a way to get my breast under :20 if I have any shot at improving my 100 IM time.

    Have a great Pi day!
    Tags: taper
    Swim Workouts
  13. Increasing Masters program revenue

    by , March 14th, 2016 at 12:00 AM (Questions from Coaches)
    Part two of two-part series
    Q: I need to increase my program fees to meet expenses, but Iím afraid Iíll lose members. Any suggestions?

    A: In the first part of this series, I gave examples of cost-cutting measures. Now, letís explore opportunities to create revenue from sources other than program fees.

    Host an event.
    Before you decide what kind of event to host, determine what your membership is interested in supporting. Support comes in many forms; your swimmers can participate as an athlete, volunteer, or contributor. Determining what your members want and their willingness to participateóbefore planning an eventógoes a long way toward ensuring a successful experience.
    The majority of event-based revenue is derived from registration fees. Registration fees are charged to individuals or teams to participate in the event and are determined when creating a budget. A budget evaluates the revenues and expenses to host the event. The desired outcome is for your revenue to exceed expenses by a targeted or acceptable margin. Many expenses to host an event are fixed costs that are difficult to change. Registration fees are more fluid and can be adjusted to meet the desired outcome. Events include:

    • Swim meets
    • Stroke development clinics
    • Videotaping sessions
    • Open Water swims
    • Fundraisers

    Lesson program. Who teaches adults to swim in your community? Are they successful? Many communities need more resources for teaching the 37 percent of the adult population that canít swim 25 yards and are at risk of being one of the 8 to 10 adults who drown, on average, everyday. In 2015, USMS began offering its Adult learn-to-swim (ALTS) certification course to train adults to teach other adults to swim and become safer in water. Many Masters coaches are offering ALTS lessons as a program to generate revenue and provide community outreach to create awareness of the benefits of swimming.
    Grants, gifts, and donations. Research what grant money is available locally and nationally from agencies that support the programs you offer. Many grant applications are very simple and easy to complete. Establish your program to be more than a competitive swim team and promote the value you provide to the community as a resource for health, wellbeing, and social good. Once youíve defined or redefined your program as such, youíll increase the chances for receiving grants. You can also consider establishing your program as a nonprofit entity. Applying for nonprofit status must be done with the Internal Revenue Service and depending on the status you apply for and receive can help when asking for gifts and donations. Additionally, obtaining nonprofit status may help you win grant requests, open up additional fundraising opportunities, and reduce expenses of lane rental and sales taxes on purchases.
    Sponsorships. Partnering with local swim shops, nutrition stores, massage and physical therapists, cycling and running shops, and medical specialists can create value for your members and create a source of revenue for your program. Ask these local merchants and professionals to be part of your referral network. Ask them to provide discounts for your athletes. Go a step further and ask them to become an official program sponsor and pay a fee to be listed as such on your programís website, social media, and other communication outlets. Create a banner with each of the official sponsors logos and hang it at the pool. More importantly, invite the sponsors to participate in your programís activities at or away from the pool. Make them feel they are part of something special beyond the financial arrangement.
    Volunteer service. Many local businesses and agencies will pay you to provide volunteers for their events. This could include: parking cars, ushering, working concessions, and postevent cleanup. If possible, have your volunteers wear team logo merchandiseóhats, shirts, and pins. Remember, when asked, you have a program full of adults that can lend their services, time, and talents to generate revenue and community awareness.
    Training trips. Have you always dreamed of having your swim practice in a sun-drenched Caribbean pool or ocean? Are your members thinking the same thing as they struggle to reach the pool during inclement weather? Do everyone a favor and explore the opportunity to travel as a team for a training trip. While at first glance it may seem expensive, often traveling as a group can provide discounts and revenue generating opportunities for the event organizer.
    Incorporating some or all of these revenue-generating ideas will help reduce the need to increase program fees. However, your members need to buy into these ideas and take some ownership before they will be successful. If the members understand that their participation is required and theyíre not willing to make a commitment to participate, they may instead elect to pay a higher program fee. Itís better for you to know this ahead of time and spare you the effort.
  14. Sarasota Y Sharks Masters 5:30 AM Workout 03/14/2016

    by , March 13th, 2016 at 07:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:30 3:30
    2 X 150 2:45 2:30
    4 X 50 1:00 1:00

    1 X 400 kick + 100 swim

    4 X 200 IM 4:00
    Descend 1-4

    1 X 300 5:00
    6 X 50 1:00
    Two rounds--pull
    All 50's: up tempo

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  15. 3|11, 3|12, and 3|13

    Was SCM, forgot most of it but it was about an hour and used fins most of the time

    Daughter home for spring break, she wanted me to go to the beach with her and suggested I could swim, so I grabbed appropriate gear and went.
    Did about 20 min in ocean with old speedsuit and fins. Mostly kicking bursts on back and backstroke. Couldn't do fr because it was too stroke destructive (water had 1' visibility, couldn't feel arms). H2O temperature was reported to be 65F yesterday, but it's warming up.

    10 x 50 on 1:00 easy fr with fins and snorkel
    10 x 50 on 2:00 as 25 fast, 25 kick on back fast, and bk2br turn, with fins
    10 x 25 on 0:40 head-up dolphin kick fr with fins and snorkel
    5 x 25 on 0:40 drill with fins
    5 x 30 on 1:00 as 15m AFAP flutter kick / 15m frog kick

    Plan to run on treadmill at 9mph for 6:00 then work upper body later this evening.

    Need to purchase a new wetsuit soon. This one has seen too much chlorine and vacation use (wearing in jeep, walking to and fro, etc). I wonder if that black flexseal would be flexible enough to repair leaking seams.

    Updated March 13th, 2016 at 09:26 PM by __steve__

  16. Sunday March 13

    by , March 13th, 2016 at 06:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    Warm up:

    500 various
    100 scull
    8 x 25 shooter @ :40
    100 EZ

    Main sets:

    4 x 25 burst SDK + cruise @ 1:00
    50 EZ

    8 x 30 burst from the blocks to 15 m + cruise back
    -- 4 AFAP & 4 @ 100 pace
    150 EZ

    modified USRPT set w/fins
    12 x 25 @ 100 pace, 3 x IM order @ :45
    25 EZ @ :45
    12 x 25 @ 100 pace, 3 x IM order @ :45
    25 EZ @ 1:00
    12 x 25 @ 100 pace, 3 x IM order @ :45
    25 EZ @ 1:15
    12 x 25 @ 100 pace, 3 x IM order @ :45
    25 EZ

    300 EZ

    Total: 3050


    Yikes, I am very tired from that workout. On the IM set, I was trying to do the 25 breast 1 second faster than usual and still hold my other times. I felt like my breaststroke leg was a bit slow at NE Champs (fear over dying in free). So the next time I swim 100 IM, I'd like to be more aggressive on that leg. Really bushed now, but will take myself off to stretch and do elbow stuff. Really happy with this weekend's workouts.
    Swim Workouts
  17. Sat March 12

    by , March 12th, 2016 at 05:33 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    Warm up

    500 various
    100 scull
    4 x 25 shooters
    100 EZ
    4 x :15 AFAP VK (around 40 kicks) + :45 EZ
    100 EZ

    Main sets:

    6 x 30 burst to 15 m off the blocks + cruise back
    -- 3 breast, 3 SDK
    100 EZ

    6 x 30 off the blocks to 15 m @ 100 pace + cruise back
    -- 3 breast, 3 back
    100 EZ

    3 x (25 AFAP breast off the blocks + 75 EZ)
    100 EZ

    5 x (25 AFAP breast w/fins + 75 EZ)
    100 EZ

    3 x 25 off the blocks, SDK w/chute, cruise back
    100 EZ

    4 x 25 w/chute & fins @ 1:15
    -- don't dare put on paddles yet
    300 EZ

    Total: 3275

    Did the usual foam rolling, flexbar exercises, zapping and icing.


    Pitt practice was cancelled last night. Having only done weights yesterday plus having tapered, I felt no need for my usual day off. So I went to Bethel Park. That's become probably my favorite place to train, mostly bc I can go off the blocks.

    I got myself signed up for the OSU meet and Canadian Nationals this am. Now I have to do my USMS entries and make some hotel reservations. I think I will only enter 5 events at nationals, including all 4 50s. I don't plan on resting that much, and I find 100s to be really difficult without some resting of the legs. So I'm keeping it low key before Canadian Nationals.

    Did my nationals entries:

    Event #11 - W50-54 50 Backstroke Seed Time: 27.27
    Event #25 - W50-54 50 Breaststroke Seed Time: 33.20
    Event #29 - W50-54 50 Freestyle Seed Time: 25.18
    Event #43 - W50-54 50 Butterfly Seed Time: 26.37
    Event #47 - W50-54 100 Breaststroke Seed Time: 1:13.45

    Updated March 13th, 2016 at 09:23 AM by The Fortress

    Swim Workouts
  18. Friday March 11

    by , March 12th, 2016 at 12:53 PM (The FAF AFAP Digest)


    rehab ex
    streamline crunches, 2 x 50
    streamline crunches on yoga ball with feet on wall, 2 x 20
    lateral raises, 50 x 4 x 6
    seated row, 60 x 3 x 15
    good mornings, 80 x 4 x 5
    back squats, 100 x 4 x 4
    kneeling ab crunches, 140 x 1 x 15
    hip thrusters, 35 x 3 x 15
    glute isolator, 60 x 3 x 6 each leg
    hip abductor, 120 x 4 x 6
    explosive leg extensions, 10 5 x 3 x 15
    knee tuck jumps, 5


    I also went to the chiro yesterday. The elbow is still very gradually improving. It's difficult to do drylands with an elbow issue though. I'd like to do the hard core work on my TRX, but don't dare to yet.

    I entered a few meets:

    1. Mt Lebo Meet, March 20
    -- This meet is at Lil Fort's high school and just minutes from my house. Plus, I'd hate to not support a local USMS meet. I will use it purely as a sprint workout. Entered:

    200 free (for 50 split request) -- I will have to assess whether I can really do a flip turn in the 4 feet deep shallow end during warm up
    50 breast
    50 fly
    100 breast

    2. Huntington Meet @ OSU, April 2
    -- I'll probably rest a couple days for this meet

    50 back
    50 breast
    100 IM
    50 fly

    3. Canadian Nationals, May 20-23

    50 Butterfly - 0:29.39
    100 Breaststroke - 1:22.50
    100 Medley - 1:10.66
    50 Freestyle - 0:27.81
    50 Breaststroke - 0:36.97
    100 Backstroke - 1:10.08
    100 Butterfly - 1:12.50

    -- I entered the 100 fly as a seventh event, but doubt I'll stick around until Monday to do it. Plus, it's super hard. There is no good place to swim 50 free. It's back to back with the 100 IM. But I don't want to do a split request swim at 9:00 am either. Too damn early.
  19. Week 180 - Saturday

    by , March 12th, 2016 at 11:14 AM (After a long rest)
    I had a decent night sleep but work up thinking work around midnight. Tom is still out of town and I told everyone I would be on deck at 7am this morning. Late yesterday I realized there was no life guard scheduled to be on deck so I would not be able to swim. I made a few calls and arranged for one of the age group coaches to be on deck at 5am before she went to a water polo tournament with the HS kids. My self and one of my training partners swam about 90 minutes. I then got out grabbed a coffee and was back on deck at 7am to coach the larger group.

    I have not not done the 16x100s in a while and I can tell the pneumonia has reduced my aerobic capacity. I hurt pretty bad today even with a slight twist to the 16x100s aimed at making it a little easier.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    8x75 on 1:10 as kick,drill,swim
    4x(4x25 on :30 with a flip turn as open,close,easy,fast)
    4x(4x100 on 2mins at 500 race pace, 100 easy on 2mins)
    100 easy
    6x100 IM on 1:30

    warm down
    400 easy

    i held :57s throughout the 16x100s which I was happy with but these hurt really bad, especially the last 6 or so. I would not have been able to do these straight today. I plan on taking a nap and having a leisurely weekend.
    Swim Workouts
  20. Fri Mar 11

    by , March 11th, 2016 at 08:31 PM (Senior Sprinting)
    200 warmup
    6x25 all out on 1:00: 2fr, 2fly, 2 fr
    50 ez
    40 nb