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  1. Sarasota Y Sharks Masters 5:30 AM Workout 03/18/2016

    by , March 17th, 2016 at 02:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 200 3:30 3:20
    4 X 100 2:00 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:45
    6 X 50 kick 1:15--#2-4-6 are fast

    1 X 200--50 stroke/50 free-- 3:45
    2 X 50 stroke
    Three rounds/stroke--no free

    1 X 100 moderate 2:00
    4 X 50 1:15 #4 on 1:30
    Three rounds--choice
    50's: odd: easy even: fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  2. Workout 03/17/16: noon

    by , March 17th, 2016 at 02:32 PM (Maple Syrup with a Side of Chlorine)
    Taper workout #6 today:
    Meet warmup (minus sprints)
    (Solo/Rec/1200 yds/21 min)

    I hit the grocery store this morning so I am all set for the rest of the day. I plan to get packed for the meet and then meet up with the guys for Bible study tonight. Should be on the road by 7am in the morning and ready for some fast swimming this weekend.
    Tags: taper
    Swim Workouts
  3. Wed March 16

    by , March 17th, 2016 at 11:24 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:

    400 various
    8 x (25 scull + 25 drill), 2 x IM order @ 1:05

    8 x 25 shooters w/fins @ :50
    50 EZ

    Main sets:

    4 rounds: (IM order or stroke)

    4 x 25, 2 kick + 2 swim EZ @ :35
    :40 rest
    4 x 25 fast, 2 kick, 2 swim @ :45
    50 EZ @ 1:00*
    2 x 25 fast kick @ :50
    1 x 50 EZ @ 1:00*
    2 x 25 fast swim @ :50
    1 x 50 EZ @ 2:20

    * except for round 4, I skipped these and gasped for breath on the wall

    R1 = back, R2 = breast. R3= back, R4 = flutter kick w/fins

    200 EZ

    Total: 2650


    It was a sprinter friendly practice at Pitt last night, though there were a lot of fast 25s assigned in the main set. I was pretty happy with my times (rolling on the :59): back kick (14-15), back (13-14), breast dolphin (14-15), breast kick (awful). I had planned to go to the gym today before a massage. But I'm so tired ... that was my 10th workout day in a row.

    I assume many of you saw the news on swimswam about Efimova's positive test for meldonium?
    Swim Workouts
  4. Tue-Wed Mar 15-16

    by , March 16th, 2016 at 11:26 PM (Senior Sprinting)
    Wednesday Bridge

    400 warmup
    4x25 AFAP on :30
    start work
    2x25 from blocks, low 11s
  5. 3|16|16 SCM

    Legs yesterday (no swimming):

    One arm DBDL's
    • 5 reps per set
    • worked up to #70 each arm

    One leg, straight leg DL's with bar
    • Strived to keep free leg in line from head to toe with pelvis level throughout
    • Really worked outer hip joints as if they were never used

    • 6 reps per set
    • worked up to #80's

    Straight leg DL's
    • Kept barbell a few inches off ground - upper body not quite parallel
    • 1 x 20 x 135

    Negative LP's
    • 1 x 20 x ???

    • 1 x ?? x ??

    Straight leg, bent over helicopters with a side kick
    • 1 x 10 ea leg

    Negative leg raises
    • 1 x 10

    Legs and rear sore. Had to force oneself to get going in pool, but after a few lengths, the motor was revving fine.

    Hydro T2 fins worn throughout:

    10 x 25 fr on 1:00

    • light sprint, nb

    14 x 30 on 1:30

    • 15m burst+fr fast / 15m ez bk

    10 x 30 on 1:00

    • 15m burst+fr fast / 15m ez fr

    10 x 25 on 1:00

    • UWDK belly down odds / belly up evens

    CNS tired, so swims weren't AFAP. They were at a good effort though, and I tried to keep stroke rate quick

    Registered for drive-by meet in NC

    (Good preparation for Spring Nationals)

    Have no idea what my IM and 25 times would be, so I guessed. Also lowballed the 100 fr in case I could squeeze a 25 fr split request in there. If so, that would be a great opportunity to compare dolphin kick fr to standard fr.

    50 SCY
    50 SCY
    100 SCY
    100 SCY
    25 SCY
    25 SCY
    25 SCY

    Updated March 16th, 2016 at 11:36 PM by __steve__

  6. Workout 03/16/16: evening

    by , March 16th, 2016 at 08:54 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
  7. Sarasota Y Sharks Masters 5:30 AM Workout 03/17/2016

    by , March 16th, 2016 at 01:26 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
  8. Week 181 - Tuesday

    by , March 16th, 2016 at 12:04 AM (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
  9. Sarasota Y Sharks Masters 5:30 AM Workout 03/16/2016

    by , March 15th, 2016 at 06:52 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
  10. Tues March 15

    by , March 15th, 2016 at 05:03 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
  11. Mon March 14

    by , March 14th, 2016 at 10:14 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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  12. 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.
  13. Sat-Mon Mar 12-14

    by , March 14th, 2016 at 06:06 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
  14. 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.
  15. Sarasota Y Sharks Masters 5:30 AM Workout 03/15/2016

    by , March 14th, 2016 at 12:40 PM (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
  16. Week 181 - Monday

    by , March 14th, 2016 at 11:22 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
  17. Workout 03/14/16: morning

    by , March 14th, 2016 at 10:29 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
  18. Increasing Masters program revenue

    by , March 14th, 2016 at 01:00 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.
  19. Sarasota Y Sharks Masters 5:30 AM Workout 03/14/2016

    by , March 13th, 2016 at 08:20 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
  20. 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 10:26 PM by __steve__