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  1. Workout 03/19/14: morning

    by , March 19th, 2014 at 11:57 AM (Maple Syrup with a Side of Chlorine)
    Easy workout today:

    200 Fr/200 BK/200 IM drill
    600 Shark Swim
    4 x 100 on (traffic) Quarter's Strong Free
    100 ez
    4 x 50 on 1:00 Quarter's Strong Free
    8 x 25 on :30 IMO (ez/fast in pairs)
    100 loosen and out
    (Solo/Rec/2200 yds/50 min)
    --------------------------------

    I am tired from this past weekend's adventure, and then coming back to work two 12 hour days. Planning to play some basketball with my son's team after school, then perhaps another swim tonight.
    Categories
    Swim Workouts
  2. Week 77 - Wednesday

    by , March 19th, 2014 at 09:25 AM (After a long rest)
    So this is not the week I wanted prior to our zone meet next weekend, but there is nothing I can do to change it unfortunately. I had to travel to Atlanta yesterday for meetings and due to catching a 6am flight I was unable to swim before I traveled and then after a day of meetings I had to drive to Montgomery, Alabama last night. This morning I worked out in the hotel pool(sort of). The pool was probably 10 yards long and with a push I got one stroke in before I hit the wall. I ended up swimming for 30 minutes, or more like I did touch and turns for 30 minutes then spent 10 minutes kicking holding onto the wall. It sort of sucked but at least I got wet today. Tomorrow I am training with a masters team in Atlanta before heading home tomorrow night. I am going to claim 2000 vscy for today on my FLOG.
    Categories
    Swim Workouts
  3. Backstroke focus and working the legs

    by , March 19th, 2014 at 08:31 AM (Mixing it up this year)
    Today the focus was backstroke. I was a little late today since I had to fill up the car this morning.

    500 free
    500 free kick w/zoomers

    10x100@1:45 as 50 free/50 back w/strapless paddles went 1:28, 1:28, 1:28, 1:27, 1:28, 1:27, 1:27, 1:27, 1:29, 1:27
    10x50@1:00 back kick w/zoomers went 46,46,46,46,46,48,47,46,48,48

    200 free EZ w/snorkle
    200 fly for time 3:28
    100 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  4. 3|18|14 LCM

    WARMUP
    1000 free and drills, S

    KICK

    50 FK for time, S
    • hair under 0:46

    500 FK with board, S
    • flutter kick fast just to acidosis (~10 seconds) then rest 20 seconds, repeated about 37 times

    SPRINT
    44 x 13M free, 20 sec rest

    50 free kinda fast / 50 easy, F, S

    1722M

    I wonder if there are differences in proportions of energy systems utilized between the arm stroke and kick. I seem to have more fast twitch density in my legs than upper body. Not sure if this is genetic, typical, from external factors, or just due to the nature of swimming (or combination), but though they have different jobs (with same goal), they sure respond and behave differently.

    I haven't continued with my Maglischo reading in months, about time to hit it again.



    My team head coach emailed this out a few weeks ago, a reinforcing perspective on kicking from Gary Hall Sr:

    I have often heard the question, what contributes more to a swimmerís overall speed, the swimming kick or pull? Of course, the answer depends on the strength and technique of each component, but for most reasonably good swimmers, I would say that the swim kick makes a bigger contribution to overall swim speed than the pull.
    How can that be, particularly if one can pull 50 meters in 35 seconds and kick it in 40 seconds? Letís analyze the two.
    First, one must realize that from both the swimming kick and the swim pulling motion, there is a contribution toward propulsion and another toward frontal drag (there is also one toward lift, but we will ignore that for the moment). Even with a very strong kick, few would dispute that the propulsion power is greater from the pulling motion than from the kick. However, when the kick is done properly (tight and fast), the pulling motion is also a much greater contributor to frontal drag, the forces that slow a swimmer down.
    The two major factors that determine the amount of frontal drag that is imposed on a swimmer moving through the water are the shape of the object and the speed of the object. Our shape is certainly influenced by our pulling and kicking technique, but letís assume that we have already figured out that kicking tighter and faster and pulling with a high elbow will reduce frontal drag as much as possible. The only factor really left then is speed and, because of the high density of water, even small increases in speed result in large increases in frontal drag for a given non-streamlined shape, like a swimmer doing freestyle.
    When we add the swimming kick to the pull to create the entire swimming motion, the increase in speed (even if slightly greater than our pulling speed) is enough to add significantly to the frontal drag imposed by our pulling motion (mostly from the upper arm). The net effect is that for a reasonably good kicker, the net speed of the swim kick is actually greater than the net speed of the pull, when both are used together.
    Letís look at an example.
    I am currently training a swimmer from Ireland, Andy Hunter, who is trying to qualify for the Commonwealth Games in 2014. A few weeks ago, he swam in a 50 meter sprint at Ft. Lauderdale in the same heat as Cesar Cielo. Both were unshaved, but neither swimmer has a lot of body hair. Cesar swam 22.0 and Andy swam 25.7 and finished over 8 meters behind him.
    When he got out of the pool, Andy, who is over 30 years old and very strong upper body, asked me, ďHow can he beat me by 8 meters in a 50 meter race?Ē Here is how I explained it.
    Andy kicks a 50 meters with a board all out in 45 seconds (baseline speed of 1.1 m/sec), while Cesar kicks 50 meters in 30 seconds (baseline speed of 1.66 m/sec). Assuming that in the 50 both swimmers are kicking at maximum speed, when you add the net speed from propulsion and frontal drag of the pull to Cesarís kick speed, it adds .64 m/sec to reach 2.3 m/sec. For Andy, because his baseline speed is slower, the pull actually contributes more net speed to his overall speed than Cesar, adding .83 m/sec to reach 1.9 m/sec. Even so, his overall speed is about .4 m/sec slower than Cesarís, all because of the difference in kicking speed. By the time Cesar finishes his 22 seconds of swimming, gaining .4meters every second, he is now 8.8 meters ahead of Andy. The difference in swimming kick speed is what separated them.
    It is no surprise that Andy has been working very hard on his swim kick using kick sets, stretching and dryland/strength sets. As of last month, he had gotten his 50 kick time with a board down to 38 seconds or 1.3 m/sec and not surprisingly, he swam a shaved 50 meter in 23.3 secondsÖa huge improvement.
    Most coaches and swimmers do not understand nor appreciate how important the swimming kick speed is to the overall swim speed. Nor do they work the legs enough in practice. The legs really donít get a recovery period during the race and they are moving at 3 times (or arguably 6 times, if one considers the upkick) the rate of the arms. The legs are essentially working constantly, kicking in both directions. The arms get a few important tenths of a second of recovery on each cycle. Relative to the arms, the legs must be much fitter in order to sustain their fast motion throughout the race.
    When swimmers or parents ask me what it is that makes Michael Phelps, Ryan Lochte, Missy Franklin or Cesar Cielo so fast, the answer is in their swimming kick. Work your legs in practice and get yourself a faster swim kick and a faster swim.
    -Gary Hall Sr.

    Updated March 18th, 2014 at 11:00 PM by __steve__

    Categories
    Uncategorized
  5. Tuesday, March 18

    by , March 18th, 2014 at 04:55 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    3 x 100 backstroke kick w/fins, UW 15m each 25 + 50 EZ
    50 EZ

    Main sets:

    6 x 25 burst + cruise @ 1:00
    100 EZ

    30 x 25 backstroke @ 100 pace @ :40
    -- used fins bc my left shoulder is really sore
    -- tried to hold 12 high and stay UW 15 m
    -- missed #12 and skipped #13, made the rest

    275 EZ

    20 x 25 breaststroke w/fins @ 100 pace @ :40
    -- tried to hold 14 mid
    -- missed #11 and skipped #12

    275 EZ

    Total: 3200


    ~~~~~~~~~~~~~~~~~~~~~~~~~


    Really sore from lifting, but managed to do some USRPT today to prep for some upcoming 100s. This is the first time I've done 30 x 25 instead of 20 x 25. I was pretty tired during the second set. I got a massage after practice and my shoulder feels a little better. But I'm a little freaked out by it. Probably skipped too many sessions of RC and scapular work. Won't be doing much free or fly until it calms down.

    Updated March 18th, 2014 at 08:33 PM by The Fortress

    Categories
    Swim Workouts
  6. Tuesday 3/18/14

    Tuesday 3/18

    AM only SCY

    400 swim
    300 pull w/ buoy
    200 kick w/ board
    100 I.M. drill

    8x25 @ :40 V.S.
    100 EZ

    6x75 @ 1:20 BEST AVG (:43, :43, :43, :42, :43, :42)
    3x100 @ 1:15 AE
    4x50 @ :50 BEST AVG (:27.9, 27.2, 27.2, 27.3)
    2x100 @ 1:15 AE
    4x25 @ :30 BEST AVG (12.8, 12.1, 12.3, 12.0)

    50 EZ

    Total: 2600
    Categories
    Swim Workouts
  7. Monday 3/17/14

    Monday 3/17

    AM only SCY

    "I'm back in the saddle again..."

    2x
    300 swim every 3rd 25 scull w/ snorkel
    4x75 @ 1:20 k/dr/under H2O kick w/ fins
    4x100 @ 1:15 AE pull w/ buoy + paddles + snorkel

    Total: 2000

    Just a short dip in the pool today because I could only fit 45 minutes of swimming into my day. Not sure how I will proceed with my new training plan (mainly because I am not sure what that plan is yet). Right now I will just maintain my feel for the water, slowly adding more yardage.
    Categories
    Swim Workouts
  8. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/19/2013

    by , March 18th, 2014 at 01:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick + 100 swim

    1 X 100 IM 1:45
    4 X 50 1:00
    Four rounds. Round 1 fly, 2 back, 3 breast on 1:15, 4 one of each stroke

    4 x 250 3:20
    4 X 150 2:00
    last 50 fast on all sims. Swim or pull.

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  9. A tough fly day for me

    by , March 18th, 2014 at 08:21 AM (Mixing it up this year)
    I really needed this to help me boost my confidence.

    500 free
    500 free kick w/zoomers

    8x25@:45 fly 15m kickouts w/zoomers
    8x25@:45 fly scull drill w/snorkle & zoomers
    200 1 arm fly alt laps rt/lt

    10x50@1:00 fly went 51,52,53,53,52,51,51,51,51,50

    200 1 arm fly alt laps rt/lt
    200 free kick w/zoomers

    200 fly for time 3:28

    300 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  10. Monday, March 17

    by , March 17th, 2014 at 10:01 PM (The FAF AFAP Digest)

    Drylands:

    RC/scap
    cable twist w/yoga ball, 25 x 2 x 15 each side
    seated row negatives, 80 x 4 x 8
    kneeling ab crunch, 110 x 3 x 20
    explosive leg extensions, 90 x 1 x 25, 105 x 2 x 15
    explosive leg press, 175 x 3 x 15
    good mornings, 75 x 1 x 8, 80 x 3 x 8
    tricep press, 70 x 3 x 8
    standing broad jumps, 8
    knee tuck jumps, 8


    Swim/SCY @ Pitt

    1000 EZ or so


    ~~~~~~~~~~~~~~~~~~~~~~~~

    I felt like a truck hit me this am. I don't think it's that much from the meet. It's the travel, poor sleep, and merriment with friends at the meet social and after on Saturday. I hope I can get a solid 8-9 hours tonight. It took a fair amount of will power to get myself to the gym. I will likely only do one more easy session until after Zones. I am still planning on attending the Columbus meet the week before to swim a couple events (100 breast, 100 back). I don't like swimming 100 back untapered and am typically quite a bit slower. But I won't get it in otherwise.

    I'm a little freaked out that my left shoulder is very sore. It felt a bit twingey at the meet, especially the lower part. Now the whole shoulder is sore. I'm icing and I did get a massage appt for tomorrow. Hopefully, that will help. I haven't had any shoulder issues for ages and don't want any now!

    Here are the unofficial results from Albatross: http://www.ancientmariners.org/albatross/results14.htm
  11. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/18/2013

    by , March 17th, 2014 at 01:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    4 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. Round 1: 100 is fast, round 2: 75 is fast, round 3: 50 is fast, round 4: 25 is fast. All choice.

    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 X 50 blocks

    OR

    1 x 300 4:30
    3 X 100 rd1-1:30 rd 2-1:20 rd3-1:15
    Three rounds

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  12. Week 77 - Monday

    by , March 17th, 2014 at 11:19 AM (After a long rest)
    I had an awful nights sleep last night and woke up nearly every hour on the hour; I don't know why, but I did. Not the start to the week I wanted and will feel it tomorrow I am sure. Despite the bad nights sleep I had a great workout today.

    Warm up
    400 free with snorkel
    8x50 catchup on 45

    Main set
    10x300 pull on 3.40(this was 10 seconds more rest than usual) and I was given instructions to hold 1min pace)
    200 easy
    10x50 kick on 50
    4x(2x50 on 40 high tempo but relaxed on 40, 50 AFAP on 1min)

    Warm down
    300 easy

    Total 5400scy

    I held 3.00-3.01 throughout the 300 set. This hurt pretty bad and I was extremely tired by the end. I am always amazed after a pull set how its not just my arms that ache but my whole body and the kick set sucked. I held 40-43 throughout and I was hurting. This feeling carried across to the next set where I was holding 31s on the high tempo 50s and 27s on the AFAP. I was beat at the end of this practice despite getting more rest than usual.

    I am traveling to Atlanta, GA and Birmingham, AL tomorrow through the end of the day on Thursday. I have made arrangements to swim in Atlanta but my schedule may not allow much. Fingers crossed I will get my swimming in or else I will be one grouchy dude!!!
    Categories
    Swim Workouts
  13. A quiet St. Patty's day at the pool

    by , March 17th, 2014 at 08:50 AM (Mixing it up this year)
    We had about half the normal crowd there today. Most will be going to the parade.

    With that said I did another of my 200 Fly's at the end of practice in 3:29.

    500 free
    500 free kick w/zoomers
    10x100@1:30 free w/strapless paddles & bouy went 1:22, 1:22, 1:22, 1:22, 1:22, 1:21, 1:21, 1:22, 1:21, 1:21
    500 free kick w/zoomers moderate pace
    200 fly for time from push 3:29
    100 back
    100 breast
    100 free
    5x100@1:45 free w/snorkle maintain 6 beat kick

    Total 3500 yards
    Categories
    Swim Workouts
  14. 03/15/14: NEM SCY Champs Distance Day

    by , March 16th, 2014 at 10:55 PM (Maple Syrup with a Side of Chlorine)
    The New England LMSC Short Course Yards Championship, affectionately known as "the Harvard Meet," attracts close to 900 people each March to the Boston area for some fast swimming in a great pool. This year there are a total of 854 swimmers from across New England and beyond. The meet is spread out over two weekends, with Distance Day in the middle of March on a Saturday offering either the 1000 or 1650 for both sexes, and then the regular meet the following Friday-Saturday-Sunday. I have never competed on the distance day and last year didn't swim at all, so with my weekend off this weekend I signed up for the 1650 this year.

    I was able to schedule a trip to Boston, my favorite city just three hours to the east of home, with my family and also squeeze in a swim at a pool I always look forward to swimming in. With our my daughter unable to attend and Jinho in Guatemala on a missions trip with the school, I rounded up my wife, Preston and Lina to join me. I also arranged to meet up with my aunt Pat, who lives a a few towns north of the city, to help show us around - she is apparently immune to the humid environment of the pool and tries to watch me swim when I am in town.

    We headed out Friday and checked into our hotel in Cambridge after an easy drive in. I had requested a parking pass, but they were out; fortunately I was able to get street parking within view of the room for the overnight period. We took the T into Government Center and explored Faneuil Hall and Quincy Market, deciding to eat at the Hard Rock Cafe for pre-race nourishment. While chilly, the moon was shining as brightly over the lights throughout the area and we had a wonderful time.



    The next morning, I woke up before 8am in order to drive the car to the Harvard athletic area and park for free for the day. I walked from Blodgett Pool to Harvard Square to catch the T back to the hotel for breakfast. At this point I was able to get a parking pass (oh well, at least I would be covered for after the meet), and we headed out to meet my aunt at Park Street. We checked out the Old Granary Burial Grounds and Statehouse before making our way through the Commons, past the Ducklings and the Swan Pond, and down towards the finish of the Boston Marathon. We continued west on Newbury Street before getting back on the T to head up to Harvard. We farted around Harvard Square for a bit (there is the newstand with media from around the globe and checked out Newbury Comics before grabbing a quick bite at Subway (those new Flatizza things are tasty and not to heavy) before heading on to the pool. (I've been wearing a pedometer and so far had logged 11300 steps!)


    How long is it going to take to squeeze into this?

    Checked in, warmed up and waited. I was asking around for a counter, and met Matt from RI who was swimming in the heat before me in the shallow end so we counted for each other. Harvard has the main competition pool, 5 lanes in the diving well (29 yards), then 6 lanes in the shallow end. For distance day, you can opt to swim in the shallow end with an in-water start and save $2 on your entry fee; since this is my first 1650 (I did the 1500 scm at Riverton a couple of years ago) and my training has not been focused, I choose to swim there [Really, I'm just cheap ]. Matt had a great swim (his first mile, too - way to go, Matt!) and I quickly went from the turn end, grabbed my goggles and cap and hopped into the start end for my race.

    My plan going into the swim was to string together 3 x 500 then finishing out with a strong 150 to complete the 66 lengths required for the race. I maintained a comfortable pace and lead over Jon in the lane next to me for the first 500, working on two dolphin kicks off the wall and 13 stroked per lap. I increased to a strong kick for the first 4 strokes off the wall in the middle 500 and was able to stay ahead of Jon. I felt tired in the final 500, and around 47 Jon caught me as my upper back/shoulders tightened up, actually sneaking ahead in the mid 50's. I decided to pick up the tempo at 59 (a little earlier than I planned) with increased turnover and a stronger kick, battling back and forth with Jon. I gunned the last fifty and just touched out Jon, coming in at 19:38.89! What a race! I ended up taking first in my age group for the event.


    (rx in the green cap FTW!)

    Event 4 Men: 35-39 1650 Yard Freestyle
    ========================================
    1 rxleakem 36 Bennington-NE 19:57.75 19:38.89
    32.49 1:06.14 (33.65)
    1:39.93 (33.79) 2:14.82 (34.89)
    2:49.73 (34.91) 3:25.51 (35.78)
    4:01.03 (35.52) 4:37.08 (36.05)
    5:13.64 (36.56) 5:50.09 (36.45)
    6:26.14 (36.05) 7:02.19 (36.05)
    7:38.81 (36.62) 8:14.97 (36.16)
    8:51.13 (36.16) 9:27.72 (36.59)
    10:04.57 (36.85) 10:41.70 (37.13)
    11:18.35 (36.65) 11:54.62 (36.27)
    12:31.42 (36.80) 13:07.75 (36.33)
    13:44.25 (36.50) 14:20.92 (36.67)
    14:57.90 (36.98) 15:34.06 (36.16)
    16:10.23 (36.17) 16:46.25 (36.02)
    17:22.62 (36.37) 17:56.84 (34.22)
    18:32.58 (35.74) 19:08.21 (35.63) 19:38.89 (30.68)


    *Note that twice I had the same 50 split, something I have always found awesome in others swimmers.
    The second occurrence was back-to-back; a combo bonus!
    ** So I swam: 5:50.09, 6:04.53, 6:02.22 plus 1:42.05. Probably took the first 500 out ever so slightly too fast.

    After a quick warmdown (totaling 3774 yds for the day), we brought the car back to the hotel and took the T into town for dinner at Jacob Wirth/'s German Restaurant, in honor of our exchange student. I refueled with Wiener Schnitzel. We had a great time, capturing this photo before saying good night to my aunt after an excellent day:


    Preston (yes, he is 16 and that tall now), Auntie, Rx, and my beloved.

    This morning we ate breakfast at the hotel and then took the long way home on Route 2, driving through Lexington and Concord to check out the pivotal starting points of the Revolutionary War along the Minute Man National Historical Park. We took some pictures at The Wayside, Orchard House (where Louisa May Alcott penned Little Women), Emerson House, and finally Walden Pond, which is on my bucket lists for an OWS.

    Another most excellent swimming adventure!

    Updated March 16th, 2014 at 11:18 PM by rxleakem

    Categories
    Masters Swim Meets / Events
  15. Albatross Meet, March 15

    by , March 16th, 2014 at 06:49 PM (The FAF AFAP Digest)
    Made it down to VA for the Albatross SCM meet. I definitely spent more time socializing than swimming and had a great time. The meet basically went awful-great-good.


    50 back, 31.4

    This was the awful part. I had an uncharacteristically bad start. The starter held us a long time and I had a major flinch. I went down a bit thinking the starter would tell us to relax. I mean, I had really moved and was still moving. But then the gun went off and I thought oh crap. So I wasn't in position, got off a bit late and was too shallow on the dive. My turn wasn't my best either. I was too shallow and took a kick or two fewer than usual. The result: my worst time in 5 years in this event. It was a little disheartening, but sh*t happens. I definitely need a do over of this event sometime this year.


    50 breast, 36.8, PR

    I only had 30-35 minutes of rest. I find I tend to have a good race after a bad race. Or maybe my breaststroke is just improving a bit. 36.8 is my best time and only .1 off the national record. I had a great start and hit my walls pretty well. So I was extremely pleased with this swim. At least I know I'm not completely washed up yet!


    50 fly, 29.6

    This is a pretty good time for me, my third best and faster than I went at NE Champs in Dec. I had a great start and perfect first length. Then I was too deep on my second breakout, costing me a few tenths. I always seem to have trouble right there. I need to practice ascending the kicks more.



    ~~~~~~~~~~~~~~~~~~~~~~~~~


    2 out of 3 isn't bad! I still don't feel great in the water. And 2+ months of solid training doesn't make up for 6 months of subpar training. I'm really going to keep trying to not fret about my times this year too much. I am still mulling over going to Canadian Nationals. It's about 6 hours from here. And it would probably be my last hurrah before going on my long vacations this summer. I'll see how I feel after Zones.
  16. 3|16|14 SCM 32 minutes

    31 x 50 free on 1:00, F, S
    strict and efficient pushoffs, breakout, turns and a light streamline sprint stroke and kick
    • mid - high 30's

    Updated March 16th, 2014 at 04:43 PM by __steve__

    Categories
    Uncategorized
  17. April is Adult Learn-To-Swim Month!! What Will You Do?

    We at our Masters club (the Columbia Masters in Howard County, MD) are very excited that the Swimming Saves Lives Foundation has declared April Adult Learn-To-Swim month. We think that many adults would like to learn how to swim, but maybe haven't had an opportunity to do so... Until now. We are using this nationwide campaign as the impetus to develop programs we can use to get interested adults in the pool. And, we hope to expand the opportunities to swim that we already offer. The ability to bring this life (and lifesaving) skill to an adult population is exciting and something we are eager to do.

    Has your club offered adult learn-to-swim lessons? Is it a Swimming Saves Lives Foundation partner? If so, what types of programs have you offered. What types of programming is the most popular with your population/in your area?

    I would love to hear from you about your Adult Learn-to-Swim successes! Thanks! ~Angie AngieKozBlogs
  18. 3|15|14 SCM

    WARMUP
    1500 fr, S

    DIVES

    20 dives from side every 0:50, glide 12 - 14M

    SPRINT

    10 x 25 fast/25 easy free
    • around 15's on the fasts
    • focus on light effort high output sprint

    KICK
    4 x 50 FK on 0:90, S
    • 58's

    11 x 25 FK on 0:50, S
    • 26's


    2215
    Categories
    Uncategorized
  19. Week 76 - Saturday

    by , March 15th, 2014 at 12:28 PM (After a long rest)
    My son slept over at a friends last night and my daughter used it as an excuse to sleep with us. I should not complain because we don't have many of these left I am sure. That said she is a very restless sleeper and almost does somersaults in her sleep, which makes it almost impossible to sleep. My wife gave me "the look" when I got up this morning like it was my fault.


    Swimming was fun today. We did much shorter stuff than I am used to, swum at either AFAP or at 200 pace, with both being very tiring. I still feel like my turns need some work but generally me focusing on them seems to also solve my position in the lane challenge where I tend to circle swim during races. I think I go over with my legs to one side and then come off the wall diagnol. This is all small stuff but it's this kind of thing that makes all the difference. Tom told me today that my kick and hand entry are much better on my free which are two other parts of my stroke I have worked on over the past year.


    Warm up
    800 with snorkel swum as 75 free, 25 back
    100 easy


    Main set
    10x50 with fins swum 25 under water, 25 perfect stroke on 1 min
    12x50 free on 35
    100 easy
    20x25 swum as 3x6x25 on 25 at 200 pace, 2x25 AFAP. All 25s in a round except the last were swum to the feet(turn)
    200 easy
    2x(2x50 kick AFAP on 1min, 50 AFAP no breath as far you can go then shut it down on 1min


    Warm down
    300 easy


    Total 3400scy


    This much lower yardage than we typically do but at a higher intensity. This was fun. I held 29-30s throughout the transition set of 50s on 35. I generally find it hard to get going on 25s but both enjoyed the set and swum great. I was holding 13 middle as best as I could tell on the 25s at 200 pace. I went 12s on the last 2. I generally felt very strong and did not seem to die on this set. On the kick 50s I held 35s which was awesome for me. The 50 after the kick was not so hot and I struggled making a 25 holding my breath.
    Categories
    Swim Workouts
  20. Q: What to charge members to swim in a Masters program?

    by , March 15th, 2014 at 01:00 AM (Questions from Coaches)
    Q: How much should I charge my members to swim in my Masters program?

    A: Most USMS programs are self-sustaining or generate a profit. To be self-sustaining, or to break even, monthly program dues or fees should be calculated by subtracting the program's monthly expenses from the monthly revenue generated from hosting events, fundraising, grants, sponsorships, and dues paid by the swimmers.

    Monthly dues must be competitive with the local Masters market, the availability of pool lane space, and be considerate of regional economic factors such as wages, employment, and cost-of-living figures. You don't want to have excessive fees, nor do you want your fees to be insufficient and not generate the revenue needed to pay your bills.

    Adopt a philosophy that "everyone swims who wants to swim" regardless of their ability to pay. You can do this by offering incentives and alternate fee schedules for different groups. For example, consider offering discounts to young adults aged 18 to 24. Encouraging these adults to swim and reducing the barrier of cost will pay dividends over the long run. Remember, these adults may swim with you for a lifetime and will appreciate your generosity.

    Another group that may benefit from a reduced rate is senior citizens living on a fixed income. They will appreciate the accommodation. You can also consider offering family discounts to encourage all adult members in the family to swim together.

    One group that seems especially deserving of a discounted rate is veterans. You can thank the women and men who have served our country in the armed forces with a veteran's discount.

    You may also want to provide discounted dues for coaches, assistant coaches, support team members, and key volunteers. Discounting fees for these key individuals can create value for your program and the members your program serves.

    Lastly, create a scholarship fund from fundraising efforts or excess program revenue to enable those who can't pay a monthly fee a place to swim for free. In exchange for this benefit, scholarship recipients may serve as volunteers at local events to promote your program as a community sponsor and supporter.
    Whatever your program decides to charge, make sure your members are getting a quality product. Very few members will complain about a fee for a product or service that exceeds their expectations.