power wheel roll outs, 3 x 15
TRX pike ups, 3 x 10
rope: power slams, 2 x 10
rope: alternating wave, 25
toe taps on box, 2 x 25
lunge jumps, 10
standing broad jumps, 2 x 5
knee tuck jumps, 5
explosive fly pulls, 20 x 3 x 5
extreme angle goblet squats on stacked steps, 50 x 4 x 5
kneeling ab crunches, 160 x 3 x 8
straight arm dips, 90 x 3 x 15
hip abductors, 130 x 3 x 5
face pulls, 60 x 4 x 12
explosive leg extensions, 105 x 3 x 15
15 minutes of yoga & stretching
Swim/SCY @ Pitt
450 (did 350)
400 kick w/fins
400 pull (no, did 5 x 50 of various drills, shooters, etc)
8 x 25 power kick @ :40
-- odds = back, evens = belly
4 x 50 w/paddles & breathing pattern @ :55
-- no, I did 3 x 50 EZ
10 x 100 free @ 1:30, long & smooth
-- I did 10 x 50 backstroke kick w/fins going: 2 fast + 2 EZ + 2 fast + 2 EZ + 2 fast + 2 EZ + 1 fast
-- I was going 24 mid-25 low on the 7 fast ones
1 x 100 EZ
8 x 100 free @ 1:40, beat time in previous set
-- I did 8 x 50 done as 25 fast breast + 25 EZ
-- I was holding 16s, pretty good for me from a push on this interval
1 x 100 EZ
4 x 100 free @ 1:50, beat time in previous set
-- I did 4 x 50 done as 25 fast backstroke + 25 EZ
-- went 14s
1 x 100 EZ
6 x 25 w/fins @ :45
odds = power kick or shooter (no, I did them easy)
evens = AFAP (did fly went 10s)
1 x 100 EZ
I ended up taking Sunday off. I spent the day with some friends having brunch and going on a hike, then had dinner with some other friends that night. Got back really late. Having goofed off on Sunday, I had to do a double yesterday. I was hesitant about going to Pitt on distance night. But I found out the workout in advance and realized that I could easily convert it to a sprint workout by slicing all the short rest 100s in half. I thought my times were a little faster than usual, maybe benefiting from the few days of rest. I'm going to head out to Sewickley in awhile.
I booked my flight and signed up for NE Champs:
I'll do a 50 free split request in the 200 free. I signed up for the 50 free the next day just in case I botch a turn again. On Sunday, I'm not sure if I will do a split request in the 100 fly or do the 50 back. Can't do both; still somewhat irked that the fly and back sprints are back to back on both days. I won't have as much rest as I'd like before the 50 breast either. But it will be fun and I will enjoy doing the mixed relays with Stewart and his team.
I also ordered the new Jaked J Rush to try it for sizing. Women's suits are difficult. Speedo suits fit me well but have poor compression in the legs. And the newer Speedo suits are extremely thin and fragile. In general, Arena suits are too big on top but provide great compression and seem to fit shorter women better. But I hated the Arena Flex and won't wear it again. Hopefully, this suit will do the trick.
Updated November 17th, 2015 at 10:32 AM by The Fortress
Once again we had overnight storms and while I slept like a baby my wife was up most of the night with our dogs. I feel so bad for her but no matter how heavy the rain and how loud the thunder I seem to sleep. This morning she asked if I heard the thunder and honestly I did not even know it stormed. I am lucky I sleep solid and also lucky I am married to a saint!!
This morning was tough and I really worked my core. I will be very sore tomorrow.
5x(1:30 of vasa swim trainer, :30 rest)
6x(5x(:45 seconds of abs, :15 rest/transition) 1 min between rounds) today we used both weights and 10lb medicine balls. Extended flutter kick, crunches, forearm planks with leg lift, vsits with medicine ball, leg lifts with weights, oblique sit-ups with medicine ball, etc
2x(3 band exercises)
400 free with snorkel
6x50 catchup with snorkel on :45
all I can say about the swim is uuggghhhh. My arms, legs and stomach were like jello and I had zero feel for the water.
12 x 25 (12.5M fr / 12.5M drill) on 0:40 (ease into as warm up)
3 x 50 fr on 2:00
fast into and out of turn (about 15 easy / 20 fast / 15 easy)
10 x 30 fr/bk
15m fast and flip, bk back
3 x 25 on 3:00 AFAP flutter kick
19, 18, and one (not quite full length) done UW
12 x 200m run on 1:10 (45's to a 50 on last)
Weights: did 2 - 3 sets per body part, excluding calves
Stretching: 15 min
Updated November 17th, 2015 at 03:00 PM by __steve__
8 x 25 from the blocks, 6 free, 2 fly. On some of them I will sprint all out the first 25; others, easy down/AFAP back; on a couple, fast start and breakout, a few easy strokes, and then sprint thru the turn and halfway back. My turns need work. I practice starts a lot but for some reason dont like to do turns practice.
12 X 100
4 on 1:45
4 on 1:40
4 on 1:30
4 X (8 X 50)
Round 1: kick on 1:10
Round 2: free :45
Round 3: stroke 1:05
Round 4: 25 sprint/25 easy(choice) 1:05
6 X 250 3:45
1-4: last 50 fast
5-8: last 100 fast
WARM DOWN: 4 X 50 easy
We had storms last night and my poor wife was kept awake by one of our dogs and an amber alert that went off around 1am. I slept through the whole thing. On one hand I feel very guilty but on the other I love being a heavy sleeper. I honestly think the swimming makes me an even deeper sleeper since I am tired from the physical exertion.
I woke feeling good this morning. I felt a little short of breath in the pool on the warmup and pull set but did just fine. The kids meet at our pool this weekend always leads to poor air quality; if only they would stop peeing in the pool
400 free with snorkel
6x50 catchup on :45
8x200 pull on 2:30 done as odds breathing every 5, evens descend
8x125 kick on 2mins
10x50 free with snorkel on :35
I was holding 2:02/2:03 on the breathing every 5 200s, and went 2:02,2:00,1:59,1:55 on the descending 200s. The kick set was rough with my quads burning from the end of #1 to the end. Luckily one of my training partners is an awesome kicker and he kept me honest. We were coming in on 1:40-1:43. This was very fast for me and my legs were screaming at the end. I am likely going to feel this one for a few days. I was not anticipating an aerobic set of 50s but did fine on these. I held :30s throughout and even backed off my kick a little because my legs hurt so bad. Probably not what Tom wanted but I made the send off times. After he said I should have gone on :32.5s which would have been hideous today. By the end of the workout today I felt like mush but was happy with my feel for the water. I feel like the drop taper kicked me up another gear which is awesome. Another week or so of hard pushing and then a full taper for Boston.
We are going to do a sanctioned inter-squad relay meet before Christmas followed by a team Christmas party at my house. Should be fun!
7x20 on :35 kick @90%, float in
4x12 1/2 SDK, cruise in
I travelled to Miami University of Ohio (nice pool, see pic below) for the Miami Redfin Meet. Kind of a mixed day, but never a waste for me to get racing experience in my "comeback."
50 free, 28.7
Not a great time. I decided to experiment more with my Lochte turn. I thought that I would do 13-14 kicks on my back and try to spin more quickly to my belly. This idea was intellectually appealing, but impossible to execute. I couldn't spin quickly enough and I was too deep before starting to spin. So I literally had to yank myself out of the water breaking out on my side to avoid a 15m violation. Really a horrible breakout, took forever, and must have cost me .5-.7. In retrospect, I should just have done a graceful breakout, taken 17-18 kicks and blasted by the 15m mark. In any event, this is good feedback for me. I need to allow 3 kicks when moving from back to belly and can't be too deep when I start the process. I did it exactly right at the Sprint Classic and botched it here trying to push the envelope.
100 free, N/S
I signed up for the 100 free on a whim, hoping perhaps to just get a TT time. I had planned to do all Lochte style turns @ 100 pace to amuse myself. Unfortunately, the strap of my Speedo suit exploded when I was pulling it up over my shoulder right before my heat. I had no time to change, so missed the event. I've never had a suit malfunction like that before ... And I think that was only my 4th meet or so with the suit. Oh well, I had a spare -- very ancient -- tech suit with me and put that on. As is often the case after a bad swim, I went on to have a really good one.
100 breast, 1:22.0
This was a huge PR for me, besting my previous (and only) time by 2.6 seconds. I haven't competed in a 100 in any stroke since March 2014, so was a bit apprehensive. I tried to swim it like the USRPT type sets I've done in practice. Seemed to work well, though I think that I could have wrung a few more tenths out of the race. And I had some fairly glidey turns. This time would have been #2 last year and, looking ahead, is more than a second under the 55-59 NR. I made a couple changes in my stroke starting this summer, and it seems to have paid off. I think it's time to stop thinking of breaststroke as "evil." It's a strong stroke for me.
After the 100 breast, I had thought about asking to jump into another event unofficially just for practice. But I decided I'd rather get home at a decent hour than wait around any further. Having only rested 3 days (and I'm not sure a 9 hour round trip to NoVa can be considered rest), I was pretty happy with the times. And it should be relatively easy to drop time in the 50 free. I think I need to start prioritizing the 50/100 breaststroke more in my meet lineups. I almost never swim them tapered.
I'm having brunch with some friends soon, then off to the gym.
The Coach Asks: One of my swimmers did the 800 freestyle, alternating freestyle and breaststroke. The official warned my swimmer that he was almost DQed because his head had to stay above the surface when doing the breaststroke during a freestyle event. Is it a DQ if the head goes under water during a cycle of breaststroke? I also thought that once another stroke is chosen for freestyle, you could only do that one style of stroke for the rest of that freestyle event.
Answer: "The swimmer may swim in any style" during a freestyle event (101.5.2). There is no requirement to do only one style of stroke. If the swimmer is doing the breaststroke, the style of that stroke is that some part of the head breaks the surface of the water during each stroke cycle. Swimming in the style of breaststroke, with the head breaking the surface during each stroke cycle, during a freestyle event does not violate the rule prohibiting a swimmer from completely submerging after the 15-meter mark, since the swimmer is still swimming on the surface. That satisfies "Some part of the swimmer must break the surface of the water throughout the race..." (101.5.2); briefly dipping the head below the surface during each stroke is that swimmer's style of stroke during breaststroke. That is different than being completely submerged for 15 meters. If the swimmer completely submerged again after the 15-meter mark to do another underwater breaststroke pullout, that would be a disqualification. Caution the swimmer that during freestyle, when using the underwater breaststroke pullout after the start and turns, the swimmer's head must break the surface at 15 meters since it is a freestyle event (101.5.2). A second caution is that a swimmer cannot do breaststroke (or butterfly or backstroke) during the freestyle portion of an individual medley event or a medley relay event (101.5.2).
Updated November 20th, 2015 at 12:24 PM by Rules Committee
Q: If I register a USMS club or workout group, do I need to let any USMS registered member swim at my facility and in my program?
A: Registering a USMS club or workout group does not mandate access to your facility or require you to allow participation in your Masters swimming program. For example, many private clubs, YMCAs, and Jewish Community Centers hosting USMS programs have strict membership requirements and restrict access to their facilities to members only. Guest memberships and drop-in day memberships are at the discretion of the club. Other examples of facilities hosting USMS programs that may have restricted or limited access are military installations and college campuses.
If you have access restrictions, please note them on your Places to Swim listing to eliminate confusion. If your facility allows for potential new members to visit the facility on a trial basis, note this on your listing as well.
Even if your facility has restricted access, you can't keep nonmembers of your facility from affiliating their individual USMS membership with your USMS club or workout group. Once again, you are not obligated to grant access to these USMS members.
Updated December 21st, 2015 at 02:57 PM by Bill Brenner
26 x 25 drill on 0:40
kick about 10x each stroke while recovering arm slowly, used snorkel
26 x 25 drill on 0:40
kick about 5x each stroke while recovering arm slowly and breathing each stroke, used fins
10 x 30M on 1:00
15M fast free / 15M back / at least one good bubble ring while resting
9 x 30M sprint free on 1:00
15M fast NB then flip, sprinting back, breathing every 2 strokes
a few sonic flutter and dolphin kicks while holding wall
Did light effort weights again, working mostly everything
Built a compost bin, wrists and arms are sore
Updated November 16th, 2015 at 09:35 AM by __steve__
Dallas SCM meet:
50 fly: 29.2, not very good.
50 free lead off: 26.11, ditto. Our mixed 200 free relay did set the record in the 240-279 age group. The guy next to me looked kind of out of shape. I was close to him the first 20 or so then he had a terrific turn and smoked me on the second lap. Later on I found out it was Ben Michaelson, 3rd behind Phelps and Crocker in the 2004 OT 100 fly.
50 free anchor leg: 25.5, also slow, but with a body length and a half lead, managed to hold off (barely) a charging Michaelson.
Not rested, not shaved, early morning, average pool and blocks--lots of excuses but still should have been .2-.4 faster on all my races.
I got back from coaching a little later than I hoped last night but was able to eat and get to bed before 9pm. I slept really well and woke as my alarm was about to go off. Today's meet is about 45minutes from my house at the Tom Landry center which is an indoor 25m rehab pool. It's a nice pool but the water is hot(I was going to write warm but it's beyond that) so not ideal for distance swimming. My original plan was to swim the 1500 at this meet but they changed up the meet format from 2014 and added some relays at the expense of the mile. When I registered I knew we would be back up yardage and intensity in training, and my prior experience with this meet was that it's run fast so I registered for the 50 free and 800 free. I know this sounds like an odd combination of races but my logic is that over the SCM season I am going to swim these events 3 times. Of the free events these are my weakest and in the case of the 50 most competitive. For this meet they also worked well order wise with the 50 at the beginning of the meet and the 800 at the end.
Unlike the 50 last weekend I had a much better start and the turn felt good. The electronic timing in the lane I was in was not working so I asked for the timers time, who said :24.7 which I was happy with. The biggest challenge with this pool for the 50 is that it's quite choppy so the second 25 was a little wavy. At the end of the meet I found out that my official time was :24.9 which was .1 slower than last week. I think rested I will be quicker so I am looking forward to Boston.
Next up up today was the 800. My hope last week was to be between 9:05-9:10, while today I was hoping for 9:00-9:05. My time was 9:00.3(sorry Patrick)which I was very happy with. I went out faster than last week going out in 4:26.xx and was back in 4:33.xx. I held :33 and :34s throughout the middle of the race and other than my heading feeling like it was going to explode due to the heat I felt strong the whole way. I am really looking forward to swimming this event rested and think I will have a great swim in Boston. Hopefully the meet will be a fast meet.
I still can't figure out how I feel so much better this weekend than last despite going back up in yardage and intensity. All my teammates swam well today and many of those I train with felt the same way. It must be that yucky feeling between the start of the drop and a full taper last weekend.
Updated November 14th, 2015 at 08:52 PM by StewartACarroll
10 x 12 1/2 (4 free, 4 fly, 2 kick)
3 x 25 fins (e/f, f/e, build)
Swimming tomorrow (8 a.m.!) at the Dallas SCM meet: 50 fly plus a couple of 200 free relays, men's 200-239 and a mixed 240-279 team that is loaded. Not many SCM swims to my name, and no shave and no taper (from what?, attentive readers ask), so will be interesting to see times.
Updated November 14th, 2015 at 06:26 AM by Doug Martin
Despite having a really long week I woke feeling much better this morning and this feel good feeling continued into the pool this morning. It's weird how I felt bad when we start to rest and as we are building back the intensity I have started to feel better in the water. Don't get me wrong I am achy but somehow my stroke felt smooth and strong today. Weird, but I will take it.
400 free with snorkel
6x50 catchup on :45
4x(100 free with snorkel on 1:10, 2x25 fast kick on :20)
16x25 free at 100 pace on :30
6x100 IM on 1:30
4x(200 back on 2:30, 2x50 on :45)
The transition set was different to how Tom typically does his sets where the free is fast and the kick is fast but done as active recovery. The 100s i held 1:02-1:03s and kept the snorkel on for the 25s kick which I held :18s. On the 25s at 100 pace I was holding :11/:12s. Tom said to use the IMs as active recovery. I went very smooth on the fly and back but still went good times holding 1:07s. On the 200s back I went 2:15-2:17s and then came in on :42/:43s on the 50s kick. This was a tough workout but I felt good on most of this. As Tom said I was comfortably uncomfortable!!!!
tomorrow I have a SCM meet in Dallas at Baylor hospital and I am swimming the 50 free and the 800 free. I am likely to have some competition in the 50 free and will likely be next to teammates in the 800. Hopefully I will be as quick or quicker in the 50 than last week end and hope to be considerably quicker in the 800. It's fun chasing the rabbits in my age group.
Diet and Cognitive Function
The August 12, 2015 edition of Nutrients (open access) had an interesting review article on diet and cognitive deficits. Here are some of the points I found most interesting:
The reviewers found that mid-life BMI could be more important in predicting a decline in cognitive functioning than late life BMI. Low BMI is often associated with illness, so itís much harder to tease out the effect of BMI in late life.
Obesity is associated with systemic inflammation, metabolic syndrome, and reduced cardiovascular fitness. Any of these conditions affect cognition.
Some studies have shown that a diet high in fat and refined sugars is correlated with impaired hippocampal function and the associated impaired memory. Interestingly, this impairment also reduces sensitivity to internal signals of hunger, which in turn promotes overeating and obesity.
Other studies looked at the types of fats that people were eating. Some studies show that higher intake of saturated fatty acid is associated with impaired memory. Other studies show that a higher omega-3 to omega-6 polyunsaturated fat ratio was associated with a lower risk of cognitive decline. That would be a diet rich in fish and nuts and seeds and lower in meat and poultry.
High intake of simple sugar has also been associated with lower cognitive function. Sugar can increase inflammation in the body and brain.
Long chain polyunsaturated fatty acids such as docosahexaenoic acid (DHA) may help reduce the risk for cognitive decline. Studies have gone both ways, showing benefit and no benefit. When compared to animal studies, animals were supplemented for more than 10% of their (short) lifespan. For humans this would mean supplementing for more than 6-8 years for an effect to be noticed. So the time to start would be in midlife.
Curcumin, the active ingredient in the Indian spice turmeric, has also been shown to be helpful in preventing cognitive decline, although much more research in this area needs to be done. Curcumin is sold in supplement form. However, when buying curcumin, it is important to note that absorption can be an issue. There are now various products on the market that improve absorption over eating it raw or as a spice in food.
22 min Yoga for Swimmers Core workout (Race Club production)
Unable to make it through the 2/3 mark, abs just give out lol. just rest a few seconds and jump back in
0.6 mi run
weights (chest, back, shoulders, legs)
still going easy at <80% effort
0.6 mi jog
Bridge Atheltic mini-taper version
7x25 fly on :35 (saw 14s)
I was again tired this morning but better than yesterday. It's amazing how long it takes to rest and feel good but how few tough workouts it takes to feel fatigued. Oh well I see light at the end of the tunnel and a full taper in the near future.
Today i did abs and a short swim.
5x(1:30 on vasa swim trainer)
6x(5x:45 abs, :15 rest/transition) and 1min between rounds. I did my normal exercises despite Forts post, thinking I did not want to change so close to my meet in December.
2 rounds of bands
400 free with snorkel
6x50 catchup on :45
8x25 with fins on :40 done as open, close, easy, fast
Updated November 13th, 2015 at 10:09 PM by StewartACarroll
I made a round trip drive to NoVa yesterday to see my thyroid dr. I know it sounds crazy, but I refuse to switch drs having found one that finally got me. So once a year, I have to make the trek. Blood work was all good, and I still have an HDL of 91, which sounds pretty snazzy except that Mr. Fort's is even higher. While there, I popped into a gym and did 30 minutes of core and 30 minutes of yoga before driving home.
1650 EZ @ LA Fitness with a few 25s @ 100 pace
40 minutes of foam rolling/stretching/yoga
Tomorrow, I'm going to do an easy 1000 and then drive to Miami University of Ohio for a small short course meters meet on Saturday. After trips to Hershey PA and NoVa, I am less than thrilled about getting in a car again ... Swimming 50 free and a couple off events that I haven't swum in 3 years, which should be interesting. (Sorry Patrick, no 200 IM. ) Very little time between events, unfortunately.
Updated November 12th, 2015 at 06:20 PM by The Fortress