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  1. Wed Jan 7

    by , January 28th, 2016 at 10:16 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt


    450 various (did 400)

    4 rounds w/fins, IM order
    1 x 25 shooter + 25 EZ @ 1:00
    1 x 50 power kick both ways @ 1:00
    2 x 25 drill + 25 swim @ 1:00
    1 x 100 IM @ 2:00 (I did these 25 fly @ 100 pace + 75 mod back kick)
    1 x 50 kick @ 1:00 (did a couple of these burst + cruise)

    50 EZ

    Main sets:

    3 rounds (200 IM + :15 rest + 50 fast stroke + 50 EZ)
    3 x (50 AFAP breast + 150 EZ)
    #1 = 36, was getting a cramp in whip kick so switched to breast dolphin
    #2-3 = 32 high (!)
    extra 50 EZ at end

    3 rounds:
    4 x 25 kick @ :40
    odds = fast
    evens = power kick
    1 x 50 EZ
    extra 50 EZ

    4 x 100 IM hold best average @ 2:10
    4 x (50 fast dolphin kick w/fins & board + 50 EZ)
    -- 26, 26, 26, 27
    extra 50 EZ at end

    Total: 3400


    I actually did a fair amount of the workout last night, though I took a hard pass on the 250 IMs. I tend to do more breast when swimming with Pitt with Bill on deck. I was very shocked when I dropped that first 32 high doing breast dolphin (and its was very wavy). That was about 3.5 seconds faster than my regular breaststroke. I've read that breaststroke kickers are born, not made. I'm not sure there is all that much I can do to improve my breaststroke kick ... I suppose the breaststroke fins might stretch your ankles side-to-side much like long fins can help with flexion for dolphin and flutter kick. Something to ponder. Off to Sewy later.
    Swim Workouts
  2. Tue-Wed Jan 26-27

    by , January 27th, 2016 at 11:01 PM (Senior Sprinting)
    400 warmup
    250 drills
    8x25 uwk w fins on :40
    75 nb

    200 warmup
    5x50 on 1:00, HR<120
    2x25 afap
    5x50 on 1:10, HR<120
    2x25 afap
    100 ez
  3. Week 174 - Wednesday

    by , January 27th, 2016 at 08:45 PM (After a long rest)
    My son came down in the night saying he had been sick(poor guy). He only asks for Mum when he is really sick and last night was one of those. My wife went up to his room and after they left I could not sleep so watched a really good documentary on Pluto on YouTube(the wonders of our Apple TV). I thought I would go back to sleep but alas the documentary was good and my mind started turning; which is never good at 2am.

    There was some confusion as to who was coaching this morning. Since Toms wife had there daughter in December Tom has been taking a day off from mornings each week and for a while another coach Jayce has been on deck. It had worked great until this morning. Luckily, our Wednesday is a race pace workout and I quickly made up a simple workout around the race pace set. I ended up doing the variation we did on the 100s last Saturday but applied to our 50s. Unfortunately this was not planned in advance and was based on how I felt rather than a plan for the workout.

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

    main sets
    10x50 kick on :50
    200 easy
    5x(4x50 on :55 at 200 race pace) with 1min between rounds
    200 easy
    5x200 back kick with fins on 2:30

    warm down
    200 easy

    i tried ramping up the 50s again today and was able to go :25s on all of these 50s. I was really whooped but really happy with this set; especially with the crumby sleep. On the 200s kick I held 2:05-2:07s.

    I just oust signed up for 1 day of a 3 day USAS meet on 13th Feb. I will do 3 events. The 200 free, 50 free and 200 back. I would have liked to do a couple days but it's tough with being Dad and being one of the coaches. This is a heats and final meet but if I make finals I will scratch.
    Swim Workouts
  4. How many events can I swim?

    by , January 27th, 2016 at 08:02 PM (Rules Committee Blog)
    How many events can I swim?
    We must have some very hearty swimmers in our USMS membership ranks. The rules say that a swimmer can swim a maximum of five individual events per day at a USMS sanctioned meet. But, we get a lot of questions asking if there are circumstances where swimmers can swim more than five events in one day. The short answer is "no", but read further for an explanation.

    Can swimmers compete in "exhibition" events over the five event limit? Could a swimmer compete in several events and then choose which five to record for official purposes? One meet host asked if it was possible to offer an award for swimmers who were willing to swim every single event on the meet program. Is that possible? What about non-conforming events, such as 25-yard or 25-meter events. Do those count against the event limitation?

    Wow. I am tired just thinking about it.

    102.6 covers event limits at USMS sanctioned meets. The rules say that "A swimmer may compete in not more than five individual events per day….and shall compete not more than once in each individual event entered. (Read further for an explanation on the "….")

    There is no provision in the rules for "exhibition" or "unofficial" events. All events swum at a USMS sanctioned meet count towards this limitation. In the Glossary, we define "event" as a series of races in a given stroke and distance, or meet; including pool, long distance, or open water. "Individual event" refers to one of these races for a given stroke and distance. Because we do not restrict this definition any further, it means that any stroke and distance swum would be considered as an "individual event". We are also careful to define how events are conducted, how they are judged, and how to determine official times and placement for each event. It is simply not possible to swim an event that does not "count" under the rules.

    Rules 102.5.1 and 102.5.2 cover that may be offered at USMS sanctioned meets. This section of the rules also refers to 202.1.1-F(3) for nonconforming events. Nonconforming events are defined as events that not listed in part one of the rule book. These could include 25-yard or 25-meter events or any other creative event that the meet host would like to offer. (I am personally lobbying for a 1650-yard breaststroke.) These events may be conducted as long as they are conducted in a safe manner. The term "nonconforming" means that we do not keep records and top 10 rankings. However, because 102.6 does not distinguish between conforming and nonconforming events, any nonconforming events must also count towards the event limit.

    Note that the meet host (with approval of the sanctioning LMSC) could impose an event limit less than five events per day. The rules do not require the host to allow swimmers to swim a maximum of five events. The host could also place other event limitations for a meet, such as requiring swimmers to choose only one distance freestyle event. The maximum allowed by rule is five individual events per day.

    The entry limitations are different at USMS National Championship meets. Limits for National Championships are addressed in 104.5.3. The limit is three individual events per day and five (or six at the discretion of the USMS Championship Committee) individuals for the entire meet.

    The exception to this limitation is covered at the end of 102.6. If an event or events are postponed to a subsequent day of the meet due to circumstances beyond the control of meet officials (for example, due to a thunderstorm), then the postponed events could be swum without being included in the five event limitation on the re-scheduled day.

    Now, about the "…" (yada, yada, yada)
    USMS meets are normally conducted in a "timed finals" format. That means everyone gets once chance to swim the event. Official times are determined and then places are determined based on ranking all of the official times. While it is rare, the rules also allow meets to be conducted with preliminary heats and finals if the meet is held in a 25-yard pool. If this format is followed, then the entry limitation becomes a maximum of three events per day. This format may not be used at USMS National Championships (102.10.1-A).
  5. Sarasota Y Sharks Masters 5:30 AM Workout 01/28/2016

    by , January 27th, 2016 at 12:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    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 400 kick

    12 X 50 choice 1:10
    #3-6-9-12 are fast

    4 X (3 X 100 1:45 #3 on 3:00
    Swim first 2 moderate free/1 choice @ 100%

    24 X 25--choice-- :40
    5 sprint/1 easy

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  6. 1|27|16 SCM

    by , January 27th, 2016 at 12:17 AM (Blog)
    400 warmup with ankles tied loose enough to kick streamlined

    50 x 15.3m turn drill on 0:30, ankles still tied

    SCM - 45 minutes of drils/kicking

    30 minutes RC exercises (amazing how quick this helps)
  7. 01/26/2016: One Hour Swim

    by , January 26th, 2016 at 10:19 PM (Maple Syrup with a Side of Chlorine)
    I attended the Prescription Drug Task Force meeting this morning, then (finally) had the studded snow tires put on to my wife's car. So far we have only had 5.5 inches of snow for the season, but don't 2007 we had 3 inches at this point, then two big storms (Valentine's Day and one in March) and ended up with 46 inches for the year. My outdoor drylands still have a fighting chance! I was able to sneak in to the pool ten minutes early, then my son took splits for the annual January postal ...

    Tonight I churned out 4393 yards, which was actually a bit more than I expected. My 500 splits were: 6:06, 6:34, 7:05, 7:00, 7:12, 6:57, 6:45, 6:42. I took on water around 17 minutes, 35 min, and some gatorade at 45. Probably took it out a tad to fast. Here is a quick yearly recap ...

    2016: 4393
    2015: 4257
    2014: 4560
    2013: 4565
    2012: 4275
    2011: 3800

    This weekend I will be helping to time our team effort.
  8. Week 174 - Tuesday

    by , January 26th, 2016 at 09:09 PM (After a long rest)
    I had a good night of sleep but dreamt swimming and woke up clammy. I dreamt that instead of doing the 4SDKs per length with fins yesterday I was doing 4 lengths underwater per breath. I woke quite flustered.

    this morning was our dryland and easy swim day.


    5x(1:30 vasa swim trainer, :30 rest)
    2x(shoulder exercises with bands)
    5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    6x(1:30 vasa swim trainer, :30 rest) all out

    i tried doing a new exercise with the power roller today which at first was pretty good but the. I tweaked one of my muscles between my ribs on the right hand side and had to go easy on the last round. I put my feet on a b ch with the ab roller in plank position and pulled up into a pike position. It was tough but I liked it! One of my teammates did another one that looked brutal. He stood up with the wheel in his hands. He bent forward at the waist went all the way out with the ab roller and then came back in and up. I was not about to try that one yet!

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

    main sets
    4x200 free on 2:20
    8x100 free on 1:10 with snorkel
    8x50 kick on :55
    3x(4x25 on :40 as open,close,easy,fast with fins)

    warm down
    200 easy

    i gave my kids a 3k set yesterday on a 1:10 base time and wanted to see if I could hang on that base time. I made it no problem but it would have been much easier without the side pull and dry lands.

    Swim Workouts
  9. Mon-Tues Jan 25-26

    by , January 26th, 2016 at 04:09 PM (The FAF AFAP Digest)
    Monday: Swim/SCY/Solo @ Sewy:

    Warm up:

    550 various
    100 scull
    8 x 25, UW for 20 y @ :30
    100 EZ

    Main sets:

    10 x 25 burst SDK + cruise @ 1:00
    100 EZ

    10 x 25 burst + cruise @ 1:00
    200 EZ

    33 x 25 @ :40 done as 3 rounds of:
    4 x 25 IM order @ 100 pace
    1 x 25 flutter kick @ 100 pace
    4 x 25 IM order @ 100 pace
    1 x 25 flutter kick @ 100 pace
    1 x 25 EZ

    175 EZ

    10 x 25 breast @ 100 pace @ :40
    200 EZ

    Total: 3200

    Tuesday: Drylands:

    rehab ex
    flutter kicks on bous in streamline, 100
    power wheel roll outs w/knees on bosu, 2 x 15
    single leg squats on edge of high box, 3 x 10 each leg
    good mornings, 85 x 4 x 5
    straight arm dips, 90 x 3 x 15
    seated row negatives, 80 x 4 x 8
    bicep curl negatives, 24 x 3 x 8
    extreme angle squats w/plate on high boxes, 45 x 4 x 8
    standing on bosu, touch knee to nose, 2 x 10
    push press, 50 x 3 x 5
    resisted standing broad jumps, 30 x 3 x 5
    altitude drops, 5

    30 minutes stretching + yoga


    Nothing much to report really. Just getting back into it after a few days rest/stomach virus. Off to do some yoga before I have to go pick up Lil Fort.

    Updated January 26th, 2016 at 10:09 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 01/27/2016

    by , January 26th, 2016 at 11:40 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 2:45 2:30
    3 X 100 1:50 1:45
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:15

    1 X 100 free 1:45
    1 X 100 IM 2:00
    1 X 100 best stroke(no free) 2:30
    Three rounds

    2 X (4 X 200 3:20
    Descend 1-4 and negative split
    Swim or pull

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  11. Mon Jan 25

    by , January 25th, 2016 at 11:49 PM (Senior Sprinting)
    100 warmup, then had to get going cause the kids' team was coming in.
    4x25 from the blocks, 3 free, 1 fly; got timed on two, 11.39 and 11.31 to the feet.
    5x50 k w board on 1:15, head down last 12.5
    4x25 k w board on 1:00, e/f, f/e, build, fast
    50 nb
    Swim Workouts
  12. Workout 01/25/16: evening

    by , January 25th, 2016 at 08:36 PM (Maple Syrup with a Side of Chlorine)
    Happy to complete my weekend on. I was able to hit the elliptical yesterday for thirty minutes as the Pats were playing in the first half. I kinda figured the game would go down to the final drive in the last two minutes, like most of our cardiac games this season, and the came up short. I have a feeking the super bowl will be like the Broncos-Seahawks a few years back, where the Broncos just fade away. The Panthers are the team this year.

    200 free/200 back/200 im drill
    4 x 150 on 2:20 (50 kick into 100 strong dps)
    50 easy
    10 x 50 on :10sr
    50 easy
    50 fast (28)
    200 loosen and out
    (Solo/Rec/2000 yds/40 min)
    Planning to do the One Hour Swim tomorrow night if the high school meet doesn't run late, then I'll time for the team on Saturday.
    Swim Workouts
  13. Mediterranean Diet and Breast Cancer

    by , January 25th, 2016 at 06:43 PM (Sports Medicine Blog)
    A study published in the September 14, 2015 edition of JAMA Internal Medicine examined the data from the PREDIMED study that examined diet and risk for cardiovascular disease. In this secondary analysis, the researchers looked to see what effect two different dietary interventions would have on the incidence of breast cancer. The two intervention groups were advised to eat a Mediterranean style diet: high in vegetables, fruits, fish, and olive oil. One group was given a liter of extra virgin olive oil per week to use and share with their families. Another group was given a daily supply of nuts: 15 g walnuts, 7.5 grams almonds, 7.5 grams hazelnuts. The control group was advised to follow a low fat diet. Compared with the control group, the Mediterranean diet with extra virgin olive oil had a 68% reduction in breast cancer incidence. There was also a reduction in the nuts group, but not statistically significant. Limitations of the study included a lack of universal screening for breast cancer prior to the study, the small number of women who did get breast cancer, and the fact that all the women were while, postmenopausal, and at high risk for cardiovascular disease. Previously the researchers did show that this diet did reduce the risk for cardiovascular disease. There doesn’t seem to be a down-side to eating a Mediterranean type diet rich in olive oil—whether to prevent heart disease or to prevent breast cancer.

    Jessica Seaton
  14. Sarasota Y Sharks Masters 5:30 AM Workout 01/26/2016

    by , January 25th, 2016 at 12:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:20 3:00
    4 X 100 1:40 1:30
    3 X 100 kick 2:10 2:10
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 2:15
    1 X 75 1:30
    1 X 50 1:15
    1 X 25 1:00
    Four rounds.
    100's: fly
    75's: back
    50's: breast
    25's: free
    Yes...4 100's fly!

    3 X 100 1:30 1:20 1:15
    4 x 50 :40 :45 :50
    Three rounds pull.
    Descend 50's 1-4

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  15. Sun Jan 24

    by , January 25th, 2016 at 10:01 AM (The FAF AFAP Digest)
    The meet was a no go, unfortunately. I had been feeling queasy for a couple days and was sick with a stomach thing Friday night. So was poor Lil Fort who had also been feeling poorly. Why does it always happen in the middle of the night? So I was really in no shape to drive to Buffalo on Saturday. Besides, even with an SUV, I couldn't get up and out of our driveway until late on Saturday bc of the snow. So it was a waste of a few days of rest ...

    On Sunday, I went to the gym and yoga. I tried going to Bethel Park to swim, but the pool was closed.


    rehab ex
    straight arm dips, 90 x 3 x 15-25
    face pulls, 50 x 4 x 15
    deadlift, arm ups, 85 x 4 x 5
    back extensions w/plate, 25 x 3 x 10
    explosive leg extensions, 105 x 3 x 15
    bicep curl negatives, 20 x 3 x 10
    hip abductors, 130 x 4 x 5
    hip thrusters w/plate, 35 x 2 x 15
    DB rows, 40 x 3 x 5 each side
    single leg stand in streamline position on flat side of bosu -- I ripped this off from a Jessica Hardy post on FB. It took a bit to get used to it -- it's not easy -- but I worked up to a couple rounds of 1:00 on each leg.

    Vinyasa Flow, 75 minutes

    I hadn't been to a yoga class in ages, but it seemed fairly easy. I didn't even have trouble on the standing twisting poses. So I guess I've been doing enough yoga/stretching on my own.


    I'm going to head to Sewy today. I'm bummed about missing the meet. I would have liked to get some racing in before Albatross. There is a meet on Feb 13, but Mr. Fort is out of town that weekend so that's a no go for me.
  16. Week 174 - Monday

    by , January 25th, 2016 at 08:41 AM (After a long rest)
    I had a great night of sleep and felt good this morning. I was expecting one of Tom's combination workouts made up of something fast, some kick and a recovery 4 or 6 times through but instead today was a long aerobic workout.

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

    main set
    2x600 #1 paddles and #2 fins with minimum of 4 kicks off wall, descend by 100 with :30 rest
    2x500 #1 breath 3 times per 25, #2 fast with :30 rest
    2x400 #1 drill/swim by 25 IM, #2 IM with :30 rest
    2x300 #1 hold 10 strokes per length, #2 fast :30 rest
    2x200 kick :30 rest

    warm down
    2x100 easy

    This was a long workout and it felt it. I really did not like the 600 with fins. With 4 dolphins with fins I was staying under a long time and this hurt pretty bad. I don't recall all my times but on the fast 500 I went 5:20 and the fast 300 I went 3:12.

    Other than being tired I felt pretty good in the water today.
    Swim Workouts
  17. Fri-Sun Jan 22-24

    by , January 24th, 2016 at 09:16 PM (Senior Sprinting)
    Fri business travel

    400 warmup
    20 x 25 burst/cruise or vice versa, variously free fly kick and fins

    400 warmup
    8x50 from blocks, work start and turn, otherwise coast

  18. 1|24|16

    by , January 24th, 2016 at 03:42 PM (Blog)
    After watching recent vid footage it is apparent I need to work on raw speed

    500 of drills with fins / snorkel
    5 x (12.5m + midpool turn + 12.5m) fr on 1:00, moderate
    8 x (12.5m + midpool turn + 12.5m) fr on 3:00, AFAP

    Developed some good arm speed on the last few. Unfortunately however, I became a little too offensive to my left shoulder while digging out from the wall-less turns. Murphy's law - as soon as my right shoulder becomes happy, the left one reminds me how cautious I must remain. It doesn't hurt, just feels loose and numb - dang it!

    Runday-Sunday - treadmill (too cold outside for me)

    Warmup with light jog
    8.5 mph for 7:00
    1.7 mph for 3:00
    11.5 mph for 0:30
    1.7 mph for 3:00
    11.6 mph for 0:30

    Goal here is to eventually run 8.5 mph for 11 min

    Updated January 24th, 2016 at 08:51 PM by __steve__

  19. Saturday, January 23, 2016 11:00am workout

    by , January 24th, 2016 at 03:46 AM (Fast Food Makes for Fast Swimming!)
    As I entered the pool, the age groupers I used to swim with were just getting out of their morning workout. I talked with the coach, and he told me what they got to do for their main set:
    200, rest 1:00
    175, rest :50
    150, rest :40
    125, rest :30
    100, rest :20
    75, rest :10
    50, rest :05

    The killer part was...One series through of EACH STROKE!

    Well, that gave me the idea for my swim today... (stupid James as always)

    After a short warmup, I went for the Fly round (only one worth doing IMO)
    I did have a lane to myself for this too.
    200 Fly - went 2:23, took a 1:00 rest
    175 Fly - went about 2:10, took :50 rest...hugging the laneline for support...
    150 Fly - well, more like a 50 Fly, and then give up.

    I did end up going 2500 yards for the day, though my second half was a lot of kicking in the overcrowded lap lanes

    A few good things from Fly confidence is back...I've been scared to swim long fly all fall and winter, but know I need to get back into it.
    Also nice to know I could do a semi-relaxed 2:23 from a push. Now just need to get into a meet someday to put a time on the board! Hopefully I can be under 2:10.

    Knowing I can make the tough part, my next goal is to work at this set until I can complete the entire 900 yards of the descending distances. This will really help me get ready for this summer's LC Nationals, which I still wish were short course.
  20. Week 173 - Saturday

    by , January 23rd, 2016 at 11:13 AM (After a long rest)
    I had another great night of sleep and woke up feeling good. Tom asked if we wanted to mix it up a little bit this morning and the consensus was "yes". I think most people believed that mixing it up would be easier. I on the other hand voted for the devil I know rather than the devil I don't. The main set sucked royally and was so much harder than our normal set(which I did not think would be possible).

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

    main sets
    5x(4x100 at 500 race pace on 2mins,1:50,1:40,1:30,1:20 by round) with 30 seconds additional rest after each round. With instructions of No skipping

    warm down
    300 easy

    This was about as basic a workout as you can imagine with about 40 minutes of complete misery doing race pace. I held :57s through the first 3 rounds and on round 4 went :57, :58,:59,1:00. I got annoyed at myself and despite feeling awful on the last round went :57,:58,:58,:57. Without some significant encouragement from all of us and Tom no one would have got through this workout. This was a real team effort. It took me about 30 minutes to feel like I was back to normal after this set. I did not take it but I could tell my heart rate was high and I was really tired.
    Swim Workouts