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  1. Friday Dec 4

    by , December 4th, 2015 at 05:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    8 x 25 shooters
    100 EZ

    Main sets:

    6 x 50 burst SDK + cruise @ 1:30
    100 EZ

    3 x (25 AFAP + 125 EZ)

    14 x 25
    odds = 100 pace
    evens = EZ
    150 EZ

    Total: 2250


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


    I took yesterday off completely. Did a taper workout at Sewy today. Still feeling so exhausted. But my fever is down and throat is slightly better. I am just really really bored out of my mind ... I am not really a sit on the couch all day kind of person ... I feel a little bit like Stewart did when he had shingles -- counting down the days until your meet and hoping you'll be better in time.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 12/07/2015

    by , December 4th, 2015 at 12:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    2 X 100 1:45 1:30
    1 X 200 3:00 3:00
    2 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick + 100 swim

    1 X 300 5:15 4:30
    1 X 200 3:30 3:00
    1 x 100 1:45 1:30
    Four rounds.
    Rounds 1&2 are IM--intervals left
    Rounds 3&4 are free--intervals right

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  3. Thur Dec 3

    by , December 3rd, 2015 at 09:57 PM (Senior Sprinting)
    Bridge Athletic

    400 warmup
    8x25 shooters on :40
    8x25 free on :35 (~13s)
    50 nb
  4. Revisiting the FINA IM Interpretation

    by , December 3rd, 2015 at 08:31 PM (Rules Committee Blog)
    I was made aware of a running thread on the USMS forums regarding the recent FINA interpretation of swimming backstroke during the freestyle leg of the Individual Medley.

    New rules interpretations that are more restrictive than previous interpretations always generate many questions and many times very lively discussions! We often times engage in “what if” scenarios that go well beyond the written interpretation or intent of the action. With this ruling in particular, I know that many people have very passionate opinions about the nature of this action from FINA. But, if we focus on the interpretation itself and put aside questions about FINA’s motivation and what they may or may not do in the future, I believe we will find that the interpretation is more narrowly focused than some might think.

    I encourage everyone to read the text of the USMS interpretation to conform to the FINA ruling on the USMS web site which should answer many of the questions.

    http://www.usms.org/rules/20150911_f...rpretation.pdf

    In summary, to address some of the recent frequently asked questions:

    1. The recent interpretation deals only with the freestyle leg of the Individual Medley and Medley Relay.

    2. The interpretation only clarifies what it means to be swimming backstroke (in other words, repeating this stroke) during the freestyle leg.

    3. There are no changes to the rules or interpretations regarding the use of butterfly kick or breaststroke kick during the freestyle leg. A swimmer who kicks butterfly off of the wall after the breast-to-free transition or after a freestyle turn has not committed an infraction and is not subject to disqualification.

    4. There are no changes to the rules for the backstroke leg of the race, including the turns, and the back-to-breast transition. It remains legal to do a flip turn during the backstroke leg of an individual medley or medley relay event. However, remember that IM transitions are considered finishes, so the finish rules apply at the back-to-breast transition.

    There is a recent blog post answering questions about the back to breast transition here: http://forums.usms.org/entry.php?374...o-Breast-in-IM

    5. There are no changes to the rules for the butterfly or breaststroke legs or any of the other stroke transitions. It remains legal to do a dolphin kick as part of the underwater cycle in breaststroke during this leg of the race.

    Some of the questions focus on whether officials are being asked to more closely observe freestyle turns during IM events and whether this interpretation is resulting in more disqualifications. Officials are not being asked to be more discerning in judging breast-to-free transitions or freestyle turns in the IM. Our guidance to officials on how turns should be judged remains unchanged.

    In the case of freestyle turns, the interpretation does mean that a swimmer who leaves the wall on (or toward) the back after a freestyle turn would be considered an infraction.

    However, we should keep in mind that observations resulting in disqualifications should be definitive and should clear a “benefit of the doubt” standard. Officials should be judging the turns by focusing on observing a legal touch first (by looking down at the wall). Once a legal touch is observed, the official would typically shift their viewpoint to observe the swimmer leaving the wall. A disqualification for swimming backstroke during the freestyle leg would need to be very clear and it is not likely that a slight turning motion after the feet leave the wall to quickly orient the swimmer towards the breast would be enough to constitute a DQ. The official would have to observe the swimmer moving through the water on their back in order to constitute a disqualification.

    I hope this serves to answer some of the recent questions.

    Charles Cockrell
    USMS Rules Committee Chair
  5. Sarasota Y Sharks Masters 5:30 AM Workout 12/04/2015

    by , December 3rd, 2015 at 01:41 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 150 2:30
    4 X 100 1:45
    2 X 200 3:00
    4 X 100 1:30

    1 X 200 kick 4:30
    1 X 100 swim 2:00
    1 x 150 kick 3:15
    1 x 100 swim

    1 X 100 IM 1:45
    2 X 100 free 1:30
    Four rounds.
    Descend IM's by round 1-4

    4 X 250 pull 3:30
    Descend 1-4

    WARM DOWN: 4 X 50 easy

    4450Y
    Categories
    Swim Workouts
  6. Week 166 - Wednesday

    by , December 3rd, 2015 at 02:31 AM (After a long rest)
    It's been a very long week and not an ideal taper week ahead of Boston but life throws some curve balls and it's how you handle them. Last night was a late night and this morning came very quickly. I hauled myself out of bed early and forced mys of to swim. I felt much better after the swim but the muggy water did not really make for a quality workout.

    Warm up
    400 free with snorkel
    8x50 catchup on 1min

    main sets
    8x25 build on :40
    6x50 at 200 race pace on 1min
    2x50 easy on 1min
    2x50 at 200 race pac on 1min
    100 easy
    5x100 kick on 2mins

    warm down
    200 easy

    tom wanted me to do 8x50s at race pace but the water was hot so I did 6 at :26 and then went easy and cooled off a smudge before doing another 2x50s on :25/:26s.

    I am going to be very lucky if I am able to swim tomorrow. I may have a break around lunch time but will have to make it a quick swim and my schedule needs to hold which it has not all week with things popping up unexpectedly.
    Categories
    Swim Workouts
  7. 12-2-15

    Our SCM state meet is this weekend. I will not be going due to the fact we are already over booked with our daughters activities. I was able to join in for some fast 50's with lots of rest.

    250 swim
    2 x 50 drill/swim
    200 kick
    2 x 50 kick/swim
    200 pull
    2 x 50 drill/swim

    4 x 75 (k/dr/build) @ 1:20 IM order

    8 x 50 free sprint @ 2:00
    100 EZ @ 4:00
    6 x 50 stroke sprint @ 2:15
    100 EZ @ 4:00
    4 x 50 free sprint @ 2:00
    100 EZ

    4 x 25 from the blocks

    Slowly getting back into it. I was able to do some P90 shoulders and arms before work.
    Categories
    Uncategorized
  8. Tue-Wed Dec 1-2

    by , December 2nd, 2015 at 10:20 PM (Senior Sprinting)
    Tuesday: Bridge Athletic Abridged, stepped out for 45 min during a day and night of meetings

    Wednesday:
    400 warmup
    8x25 shooter w fins on :40 alt. Fr/Fl (starting to like this as part of my warmup, Fort)
    10x50 free on 1:00, HR<120
    3x75 on about 5:00
    fly 49
    free 43
    free w f+p 39
    50 nb
  9. Wed Dec 2

    by , December 2nd, 2015 at 07:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo

    Warm up:

    500 various
    100 scull
    5 x 50 free w/paddles
    50 EZ

    Mains sets:

    4 x (5 x 25) @ :45
    1 = burst flutter kick, 2 = burst flutter kick, 3 = EZ, 4 = free 100 pace, 5 = EZ
    100 EZ

    4 x (25 AFAP breast + 125 EZ)

    8 x 50 DPS free
    100 EZ

    Total: 2500


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


    Still very under the weather. Getting sick seems like such a frequent occurrence during taper. I guess the immune system reacts oddly when you increase or decrease the work load. I used to get really bothered, psychologically, by this phenomenon. But I've always had a good meet after being sick during taper. I know what you do the last couple weeks doesn't have that much impact on times (unless you don't rest enough). In fact, sometimes your body gets more rest when you're sick. What really matters is that you are 100% on the day of the meet. I hope so; I have 9 days left to recover. If I feel worse tomorrow after today's workout -- hopefully not! -- I will take another day off.
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 12/03/2015

    by , December 2nd, 2015 at 12:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    4 X 100 1:45
    1 X 200 3:00
    4 X 100 1:30
    1 X 300 negative split

    4 X 75 kick 1:45
    4 X 50 kick 1:10
    1 X 50 swim

    1 X 200 IM 3:30
    1 X 200 free 3:00
    Three rounds. Descend both swims by round 1-3

    1 X 25 :45 :30
    1 x 50 1:00 :50
    1 X 75 1:30 1:10
    1 X 100 2:00 1:30
    Four rounds.
    Rounds 1/2--stroke or IM-- intervals left
    Rounds 3/4--free-- intervals right.
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 100 is fast
    Round 4: 75 is fast

    WARM DOWN: 4 x 50 easy

    4300Y
    Categories
    Swim Workouts
  11. Dec 2, 2015

    by , December 2nd, 2015 at 10:57 AM (Workout Swimmer)
    5000 SCY solo

    Don't know where everyone was this morning. We all managed to miss on Monday, yesterday Stephanie & I crossed paths - she was getting out as I was getting in, and today, the pool was nearly empty. There were only about 12 ATAC swimmers there as well.

    600 w/up
    2 x 300 pull no paddles yet - still babying the rib
    4 x 100 kick @ 2:00
    100 easy
    12 x 75; 4 IM, 4 pull, 4 free
    12 x 150; 6 going 100 smooth, 50 hard, then 6 going 100 hard, 50 easy
    (The last 6 were exhausting)
    600 various, including some breaststroke, with the last 100 yds easy
    Categories
    Uncategorized
  12. Week 166 - Tuesday

    by , December 1st, 2015 at 10:29 PM (After a long rest)
    I was planning on swimming with Las Vegas Masters this week but received a very nice email letting me know that unfortunately the heater in there pool broke and the facility was closed all week. I scrambled and found a YMCA north of Vegas and drove there this morning. The pool was great other than the water temp which was warm with a very cold spot midway down the pool where cold water was being pumped in. Not a big deal really. I was glad to have a swim.

    10x100 free with snorkel building to 80% by 100 on 1:30
    10x50 catchup with snorkel on 1min
    5x50 kick on 1 min
    5x50 free with paddles on 1min
    100 IM
    400 free easy

    nothing special pace wise today but felt pretty decent in the water. Tomorrow I have some race pace 50s which maybe a little more challenging with the temperature.
    Categories
    Swim Workouts
  13. Workout 12/01/15: evening

    by , December 1st, 2015 at 10:24 PM (Maple Syrup with a Side of Chlorine)
    I was able to participate in today's special music at Chapel for the college - played drums during a bluegrass set. I have also been finishing up on a paper and presentation for my class on Thursday.

    Tonight's swim with the team:

    200 swim/100 kick/200 pull (did 700 swim/pull)
    4 x 50 on 1:15 descend 1 -> 4

    3 x
    - 100 choice on :20sr
    - 50 Build up on :15sr
    - 50 Build down on :10sr
    - 2 x 25 FAST on :05sr
    -regroup

    2 x 75 on 2:00 (swim/kick/pull)
    filming 50's (I did 50)
    4 min choice warmdown
    (Masters/Rec/1850 yds/50 min)
    Categories
    Swim Workouts
  14. 12-1-15

    I took a little vacation last week and just got back in town last night. With a week out of the pool I decided to see if I could still swim before work. Short and lacking creativity......

    Davis mile slowly building up speed
    3 x 100 kick @ 2:20 descend
    200 IM drill/swim
    2 x 100 back @ 1:40 cruise
    100 back/breast by 25 cruise

    2450

    Nothing special but at least I made to the pool.

    Went on a brief jog tonight and mixed in a bit of stretching. I've got some vacation calories to burn off.
    Categories
    Uncategorized
  15. Tues Dec 1

    by , December 1st, 2015 at 03:28 PM (The FAF AFAP Digest)
    I just did 1650 EZ at LA Fitness.

    I'm worse today. Sigh. Maybe did too much yesterday. When I had my immune system checked awhile ago, I found out that I have a chronically reactivated mono virus. That fits my current symptoms now -- sore throat, swollen glands, fatigue. I'm supposed to start on a strong anti-viral, but I put it off until after the holidays bc of the side effects. So I guess it's going to be a sickness taper for me. Better now than at the meet I guess ... Back to my couch.
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 12/02/2015

    by , December 1st, 2015 at 12:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    2 X 100 1:45 1:30
    1 X 200 kick 4:30 --
    Two rounds. Round 1 intervals left, 2 right.

    1 x 100 2:00
    2 X 50 1:15
    4 X 25--fast-- :45 #4 on 1:15
    Three rounds. Round 1 fly, 2 back, 3 breast.

    1 X 400 6:00
    4 X 100 1:30
    1 x 300 4:30
    4 X 100 1:30
    1 X 200 3:00
    4 x 100 1:30
    Pull. Descend each group of 100's 1-4

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  17. Happy December! 12/01/15

    by , December 1st, 2015 at 10:48 AM (Workout Swimmer)
    Boy, didn't realize how sporadically I've been writing in here. I've had a rough month, physically. Plus travel & Thanksgiving. About a week before Thanksgiving I "popped a rib" meaning I dislocated it, and was in excruciating pain - took several days to convince me that it wasn't just a pulled muscle or nerve pain stemming from my neck. Went to the chiropractor and had him pop it back into place the Monday before Thanksgiving. I was still quite sore for a whole - but I am almost completely better now. I'm still not allowing myself to use paddles yet, as I tried that on Friday, and it exacerbated things again. I think I'll put the paddles on again next week. Just so happy to be able to swim & go to the gym - they say you don't appreciate your health until you lose it, and boy is that true!!!

    Yesterday I was hammered from taking superboy back down to Tampa - his coach had them report at 6pm for practice - which he got out of because he had a toenail narrowed on Friday, and wasn't allowed back in the pool until Monday. But the swim coach wanted to see his pretty face anyway - anyhoo - the traffic was stop and go from Gainesville all the way to Tampa - made our 4.5 hour drive a 6.5 hour drive. Got home around 10pm and woke up yesterday too tired to do much more than go to work.

    Back to normal today, fortunately!! Went to the gym for about an hour, and then to the pool to loosen up - did 2500 - a bunch of 300 yd sets, followed by a 100 easy.

    Updated December 2nd, 2015 at 10:52 AM by Celestial

    Categories
    Uncategorized
  18. Mon Nov 30

    by , November 30th, 2015 at 09:21 PM (Senior Sprinting)
    400 warmup

    9x25 all out, 75 ez in between:

    F+P
    F
    Dive
    25ez, 25ao F+P
    F+P fly
    F+P
    F fly
    25ez, 25ao F
    Dive

    50 nb

    Updated November 30th, 2015 at 11:21 PM by Doug Martin

    Categories
    Swim Workouts
  19. Workout 11/30/15: Evening

    by , November 30th, 2015 at 08:45 PM (Maple Syrup with a Side of Chlorine)
    Back to work today and quite busy trying to clear out the backlog from last week's day off for the holiday. I am happy that it is my short week! Swim tonight after a light dinner...

    200 free/200 back/200 im drill/100 drill
    2 x Noah's Ark with snorkel and buoy (used AP on #2)
    200 loosen and out
    (Solo/Rec/1900 yds/30 min)
    --------------------------------

    I finally visited an ortho doc to check out my knee (no major joint issues), and have been prescribed some PT over the next few weeks. Mostly overuse pain/soreness (due to a bone spur that has developed on the lateral aspect of the right patella) that has lingered for a while now, but I wanted to get it evaluated before next year's deductibles kick in. I plan to pull more see if that helps as well.
    Categories
    Swim Workouts
  20. Mon Nov 30

    by , November 30th, 2015 at 06:06 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:

    550 various
    100 scull
    8 x 25 shooters w/fins @ :45
    100 EZ

    Main sets:

    2 x
    4 x 25 burst SDK + cruise @ 1:00
    50 EZ
    extra 50 EZ at end

    4 x (25 AFAP + 75 EZ) @ 3:00
    100 EZ

    26 x 25
    odds = 100 pace @ :30
    evens = EZ @ :45
    150 EZ

    1 x 50 AFAP flutter kick w/fins & board (23 high)
    150 EZ

    Total: 2800


    Did 45 minutes of foam rolling/stretching/yoga/rehab exercises


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


    I had a great night's sleep last night. I am still under the weather, no worse. Did a pretty standard workout for this point in my taper.

    I see that NE Champs is up to 458 swimmers. And psych sheets for the SPMS meet are out: http://lbgrunions.org/psychsheets.html#34

    Updated December 1st, 2015 at 03:29 PM by The Fortress

    Categories
    Swim Workouts