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  1. 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)
    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
    Swim Workouts
  2. 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
    Swim Workouts
  3. Monday, March 17

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


    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:
  4. 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)
    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


    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
    Swim Workouts
  5. 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!!!
    Swim Workouts
  6. 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
    Swim Workouts
  7. 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

    Masters Swim Meets / Events
  8. 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.
  9. 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__

  10. 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
  11. 3|15|14 SCM

    1500 fr, S


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


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

    4 x 50 FK on 0:90, S
    • 58's

    11 x 25 FK on 0:50, S
    • 26's

  12. 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.
    Swim Workouts
  13. 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.
  14. Accupuncture, Day 1 (3/14/14)

    by , March 14th, 2014 at 05:56 PM (Trying to Train Smarter, Not Just Harder)
    So I had my very first accupuncture tx today, and I was totally amazed -- you don't feel the needles going in at ALL. We shall see if this helps the old shoulder, and other things. He told me a lot of stuff that I'm not sure I buy into, but hey, if it helps, why not?

    very few kids this AM, Spring Break officially begins this afternoon, I guess, so workout was optional.(?). Had my own lane, as Jenna & Sela weren't there either. finally got my distance back up to 5000, in part because I was in the mood, and in part because my arm was only slightly achy this morning - hurt a bit during the first 1200, but then I was fine.

    600 back/free
    600 pull, speed play by 50s
    300 kick, 75 hard, 25 easy
    100 easy
    4 x 200 pull @ 3:05. -was supposed to be 3:00, but that's where I was coming in, so . . . . .
    100 easy
    12 x 50 @ 1:00, descend 1-3
    100 easy (kids got out here)
    10 x 150, free/stroke/free
    400 warm down
    5100 LCM
  15. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/17/2013

    by , March 14th, 2014 at 05:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:15 3:00
    2 X 150 2:30 2:15
    4 X 75 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick + 100 swim

    1 X 400 IM 7:00
    1 X 300 IM 5:15
    1 X 200 IM 3:30
    1 X 100 IM --

    4 X 300 pull 4:00
    Negative split all 4

    WARM DOWN: 4 x 50 easy

    Swim Workouts
  16. 3|14|14 SCM 55 minutes of various

    10 x 50 fr on 0:50 S
    • 9 sec rest on the first, down to 2 sec rest on last

    100 easy kick, F

    50 FK for time, S
    • 42.mid (PB)

    SET 1
    20 x 25 free on 0:40, S
    • relaxed pushoff, B/O and 5 strokes, build to full sprint

    250 various, F

    SET 2 (pursuit for 12s on 1:00)
    10 x 25 free on 1:00, S, F (fins)
    • 12 - 13

    20 x 25 free on 0:30, S, F


    Loaded two of the better block starts I did on 3|12|14. Slowed them down to 0.125 speed:

    Next on on comments

    Updated March 15th, 2014 at 12:21 PM by __steve__

  17. Week 76 - Friday

    by , March 14th, 2014 at 01:21 PM (After a long rest)
    I had a good nights sleep last night and was at the pool early eager to get in and swim. Oh how I am enjoying my swimming right now. Todays workout was tough with some fast broken swims after doing our 15x100 test set.

    Warm up

    400 free with snorkel
    10x50 catchup on 45

    Main Sets

    15x100 swum 5,4,3,2,1 starting at 1.20 and dropping 5 seconds per round
    200 easy
    3x(50 AFAP to feet straight into 4x50 kick on 55)
    100 easy
    1 Broken 500 swum as 200,100,200 with 20 seconds after the 200 and 10 seconds after the 100
    200 easy
    1 Broken 100 swum as 25,50,25 with 5 seconds after 25, and 10 seconds after the 50

    Warm down

    300 easy

    Total 4350 scy

    On the 15x100 I was holding 1.02s until the last 3 and went 1mins on the two on 1.05 and 57 on the last 100 on 1min. I was very happy with this. On the broken 500 and broken 100 we went from a push and did turns at each distance and finished with a hand finish. I went 5.02 on the 500 and according to Tom I was 1min per 100 throughout. I was very happy with how I paced this. On the broken 100 I went 49.7 and felt strong throughout.

    I really enjoyed this workout. The 500 was tough mentally but in a sick way I enjoyed it and was pleased with my pace on this. The 100 was a nice surprise.
    Swim Workouts
  18. Long Course Friday

    by , March 14th, 2014 at 09:10 AM (Mixing it up this year)
    We are having more long course fridays now. This is a nice change of pace and with the kids gone to Sectionals I used one of the GCAT lanes today. I didn't want to scare off the guy that was apparently intimidated by me last week. Next week he'll just have to get over it and join me or go home like he did last week.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/paddles & bouy held 1:34's
    4x200@4:30 w/zoomers #1 fly, #2 back, #3 free, #4 breast as 50 rt/50 lt/50 kick/50 swim on br 100 pull/50 kick/50 swim
    200 free w/snorkle

    Total 3000 meters
    Swim Workouts
  19. Wed., March 13, 2014

    by , March 13th, 2014 at 10:35 PM (Trying to Train Smarter, Not Just Harder)
    Oddness, my shoulder doesn't hurt today. Very odd
    500 back/free
    5 x 100 pull @ 1:30
    4 x 100 kick @ 2:15
    100 easy
    5 x 300 @ 5:30 or 6:00, alt stroke/free by 50
    200 easy
    3 x 500, pull no paddles, pull w/paddles, and breast/free (cool down)
    total: 4700 LCM
  20. Its coming back

    Between my work beat downs and being busy with our children's activities, I am finally getting back I shape. This workout had some generous intervals but I swam well for me. Finally!

    200 w/buoy and snorkel
    200 IM drill/swim by 25
    Add fins for the following set
    2 times through (round 1 bk, round 2 free)
    4 x 25 fast kick @ 35
    50 swim @ 60
    4 x 25 fast kick @ 30
    2 x 50 swim @ 60
    4 x 25 fast kick @ 25
    3 x 50 swim @ 60

    50 ez

    4 x through choice (went IM order by round)
    50 drill @ 1:15
    50 build to sprint @ 1:15
    3 x 25 sprint @ 45

    50 ez

    7 x 200 @ 3:00
    #1 neg split by 5
    #2 neg split by 7
    #3 neg split by 10
    4-6 descend
    #7 all out for time

    100 float