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  1. Sarasota Y Sharks Masters 5:30 AM Workout-08/14/2013

    by , August 13th, 2014 at 11:12 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 2:00 1:45
    1 X 200 3:30 --
    Two rounds. Round 1 intervals left, 2 right

    2 x ( 4 X 50 1:15--choice
    #1: moderate
    #2: build
    #3: moderate
    34: fast

    2 x 100 kick 2:30
    1 X 100 swim 2:00
    6 x 50 kick--fast-- 1:20

    5 x 200 IM 4:00

    10 x 100 2:00
    odd: easy
    even: strong
    #9/10: swim down

    Swim Workouts
  2. Workout 08/12/14: evening

    by , August 12th, 2014 at 10:01 PM (Maple Syrup with a Side of Chlorine)
    Well, it's been almost a week since my last swim. I have gotten in 2 two miles runs in the meantime. I have been able to set up some OW swims for the team in the area for the end of the month with the pool being closed for maintenance. Got in tonight for Masters, with inspiration from a Kiefer workout:

    200 Free/200 Back/100 kick/200 pull
    4 x 50 Fr even split on :50

    2 x 225 on 3:30 (100 DPS, 100 Build, :05 rest, 25 sprint)
    4 x 50 on :55 (decrease stroke count 1->4) 29,27,25,24
    2 x 200 on 3:15 (did IM)
    100 easy kick
    2 x 125 on 1:55 (50 DPS, 50 build, :05 rest, 25 sprint)
    8 x 50 on :50 (alt pull and kick by 50)

    100 skull
    200 loosen and out
    (Masters/Rec/3000 yds/65 min)
    Small turn out tonight as many of our swimmers have had or are about to enter into tri competitions. I am looking forward to some more folks joining us for some lake swims.
    Swim Workouts
  3. 8/11/14

    Glad to have the full training group and our coach back from Worlds. Kind of a mixed bag of stuff to kick off the week.

    200 swim
    100 IM kick on back
    100 IM drill
    100 IM swim
    8 x 25
    -odds free build
    -evens stroke build

    2 x's through
    4 x 100 pull @ 1:30 descend
    200 swim fast @ 3:00

    8 x 25 @ 40
    -3 strokes hard cruise the rest
    --went IM order

    2 x's through
    200 IM fast @ 3:15
    100 IM EZ @ 2:00

    8 x 25 @ 40
    -odds free fist drill
    -evens back soldier drill

    4 x 150 r/20 done as 50 Kick/50 pull/50 swim
    went IM order

    50 EZ and out to pick up our oldest

  4. Mon & Tues, Aug 11-12

    by , August 12th, 2014 at 04:53 PM (The FAF AFAP Digest)

    Monday: Swim/SCY @ Sewickley Masters


    600 various
    2 x 50 scull
    4 x 25 burst + cruise
    50 EZ

    Man Sets:

    1 x 400
    -- I did this kick w/fins. Geez, it's along way!
    1 x 50 EZ

    8 x 50 @ :50
    1 x 50 EZ

    2 x 200 @ 2:45
    -- I did these up tempo kick w/fins
    1 x 50 EZ

    6 x 50 @ :50
    -- I tried to do this as odds fast breast, but had no fast gear at all
    1 x 50 EZ

    3 x 100 @ 1:25
    -- I did this up tempo kick w/fins
    1 x 50 EZ

    8 x 25 @ 100 pace @ :45
    -- did these fly w/fins
    100 EZ

    Total: 3150

    Mostly an aerobic workout. My right shoulder was hurting on breaststroke turns.




    RC/scap ex
    cable twist w/yoga ball, 30 x 3 x 8 each side
    explosive leg extensions, 105 x 3 x 15
    good mornings, 85 x 4 x 8
    HS hi row, 150 x 1 x 6, 155 x 3 x 6
    kneeling ab crunches, 160 x 4 x 8
    standing calf, 115 x 3 x 8
    back squats, 70 x 1 x 6, 80 x 3 x 6
    face pulls, 60 x 4 x 25

    Swim @ North Park

    This was a disaster. I got in 1100 meters and the lifeguards heard thunder. It was still pretty clear, so I was bummed. Had to head home. Geez, it's hard to get in a workout in the summer ... I can't wait until Pitt reopens Aug. 25! I was planning on swimming at Sewickley tomorrow night. I may go to adult swim in the am too if there is any threat of thunder.


    I ended up canceling my trip to Tucson. Had airplane disasters. My brother is there now, so I am going to re-attempt another trip in September. This time, I think I'm fly straight to Phoenix and drive.
  5. 8|12|14 SCM

    100 flutter kick warmup

    8 x 50 on 0:90 as 25 free - flip -VK - 25 free

    200 fr with 2 - beat
    • 2:50

    100 FK

    6 x 50 drill on 1:00 (with short fins and snorkel) as 25 HUDKF / 25 easy

    300 of drills, back, and breast

    8 x 50 one arm free on 0:90
    • 25 each arm
    • breathe every one arm stroke to opposite side

    300 drill with fins
  6. Sarasota Y Sharks Masters 5:30 AM Workout-08/13/2013

    by , August 12th, 2014 at 01:31 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 x 150 2:45
    6 X 100 1:45

    5 X 100 kick 2:30
    Build 2nd 50 to fast

    3 X (3 X 100 2:15
    Choice. Alternate build-fast-easy

    1 X 100 moderate 2:00
    1 X 200 negative split 3:30
    Five times through.
    Descend 200's 1-5

    WARM DOWN: 4 x 50 easy

    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout-08/12/2013

    by , August 11th, 2014 at 12:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 200 3:30
    4 X 100 1:50
    Two rounds

    2 X 100 kick 2:30
    4 X 50 kick-descend- 1:15
    2 X 100 kick 2:30
    1 x 100 swim

    16 X 50 1:10
    1-4: fly
    5-8: back
    9-12: breast
    13-16: 1 of each

    6 x 150 pull 2:30
    1-3: last 50 fast
    4-6: last 100 fast

    WARM DOWN: 4 x 50 easy

    Swim Workouts
  8. Monday, August 11, 2014

    by , August 11th, 2014 at 12:08 PM (Trying to Train Smarter, Not Just Harder)
    600 back/free
    400 pull
    500 kick
    4 x thru:
    200-150-100-50; first time IM twitch, 2nd time swim (breath control & speedplay), 3rd time pull, 4th time swim
    300 breast/free by 50's

    Neck & shoulders super achy this morning. I suppose it's from putting shelf liners on & unpacking my entire kitchen (again). Fortunately, as I write this at noon, I am feeling MUCH better
  9. 8|10|14 SCM

    7 x 50 on 1:30 free
    • 1 - 3: 25 fast / 25 easy
    • 4 - 7: 12.5 easy / 12.5 fast + turn + 12.5 fast / 12.5 easy

    10 x 25 on 0:30 free
    • aggressive push and breakout / easy to wall
    • 22 - 25's
    • shoulder little loose

    12 x 25 flutter kick on 0:50
    • ~10m AFAP / ~15m easy

    Lay in sun for 5 min
  10. Sat., Aug 9

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

    Swim/LCM & SCY @ Lebo

    600 various

    10 x (25 fast kick + 25 EZ)
    100 EZ

    6 x 50 DPS free w/paddles @ :20 RI

    6 x (50 fast dolphin kick on back + 50 EZ) @ 2:00

    16 x 50
    odds = breast @ 100 pace @ 1:00
    evens = EZ @ 1:30

    10 x 25 kick on back w/breaststroke fins
    50 EZ

    Total: 3200


    Swam with Teen Fort at the Lebo pool. We had a blissful hour of adult only swim in long course, then they switched it over to SCY.

    Taking today off as I'm flying to Tucson. Dreading the long journey. But I have packed a few good books!
    Swim Workouts
  11. Worlds day 6&7

    by , August 10th, 2014 at 07:25 AM (After a long rest)
    Friday was my day off from competition and I had a good night of sleep and a nice big breakfast. I had team mates swimming so headed to the pool to watch and cheer them on. My kids and a group of adults went to six flags for the day. They said it was extremely crowded but they had fun despite only managing a few rides due to the lines of people. After six flags my family I met up for dinner and we had a nice relaxing evening.

    Saturday night I went to sleep very quickly but woke around 3am with butterflies in my stomach and thinking about my upcoming race. I laid in bed til about 6:30am before getting up for breakfast. My swim was scheduled for 3:00pm so headed over around noon for a warmup. After getting to the pool and warming up I had about an hour before I swam. One of my team mates was 9 heats before me so I got to see him swim another great swim and then got myself mentally ready. I felt really good in the warmup and felt good about how I was going to swim the race.

    My my game plan was to swim a smooth but strong first 100, build the middle 200 and finish strong with strong legs the last 100. When I dove in I felt great and stuck to my game plan well. At 300 I was at least 2 body lengths clear of everyone else and at 350 I felt like I was again at least 2 body lengths clear. Coming down the final 50 I felt strong and when I hit wall for a moment I thought I had own only to see that the guy to my right had somehow caught me. I honestly could not believe that I had lost. I did not die and I was so far ahead how had I lost but i had.

    After the warm down I started to feel better but this one is going to hurt for sometime. I am proud of getting silver but gold was right there. If only I had bilateral breathed I would have seen him coming. I can't change what happened and this will inspire me to go again.

    Updated August 10th, 2014 at 10:51 AM by StewartACarroll

    2014 FINA World Championship
  12. How surveys have helped USMS evolve

    by , August 9th, 2014 at 05:34 PM (From the Executive Director: U.S. Masters Swimming's Journey)
    In 1968, the American Swimming Coaches Association was seeking ideas that would lead to growth. A survey went out to 2,000 swim coaches, asking for suggestions. Capt. Ransom Arthur, a Navy doctor, wrote back suggesting ASCA sponsor a committee of swimming for older ages. In the social upheaval of that time, the Vietnam War, and the sex, drugs, and rock-n-roll culture, proposing that adults exercise for physical fitness and well-being was, at best, a fringe idea.

    That suggestion to establish an adult swimming program was the beginning of Masters Swimming, and it was first proposed in a survey response.

    Asking members, partners, and constituents for ideas on how to improve and grow is a business principle taught most business 101 classes. And for good reason—it works.

    Masters Swimming continues to utilize surveys to check in with our members and volunteer leaders. In 2011, prior to writing our current USMS strategic plan, we surveyed our LMSC officers, committee chairs, and House of Delegates members. The collective feedback was paramount in assessing our strengths, weaknesses, opportunities, and in shaping our vision.

    This spring, we conducted a survey of 2014 USMS members who registered with USMS for the first time. We wanted to learn from first-time members why they joined USMS, what they valued about USMS membership, and what benefits they believed would add more value to their membership.

    We received 1,256 completed surveys, about an 11% response rate. We learned some interesting things about our new members:

    • 33% had never been part of any organized team, and 34% swam on a club or summer league team as a child and/or a high school team.
    • 71% joined USMS because membership was required to swim in an activity such as a practice, clinic, or event, meaning 29% joined USMS by choice.
    • Of that 29%, the most popular reasons given for joining were: “I swim for fitness and thought being a USMS member would improve my swimming experience,” and “I wanted to improve my triathlon and thought being a USMS member would help me,” and “My Masters Swimming coach encouraged (but did not require) me to become a USMS member.”
    • The two most requested benefits—the ones new members believed would add more value to their USMS memberships—were more online technique videos and more stroke clinics.
    • We left a blank field at the end of the survey, open for any comments or suggestions. An overwhelming number or respondents told us how much they liked the quality and content of SWIMMER magazine and the STREAMLINES eNewsletters.

    All of this information is valuable to us. It lets us know what we’re doing well and where we can improve. But by far the most interesting result was not at all what we expected.

    Prior to publishing the survey, a staffer suggested we ask a question about new members’ perceptions of USMS prior to becoming members. Several us spoke up, saying we already knew what they think: “The word Masters is intimidating,” and “USMS is for people who want to compete,” and “You have to be 40 or older to become a member.” We decided to include the perception question, believing the answers would fall across those preconceived notions.

    And wouldn’t you know it, we were wrong.

    It turns out, 58% of new members did not have any perception of USMS prior to joining. In fact, most had never heard of us. This is valuable information—we see it as an opportunity to market the USMS brand without having to focus so much on dispelling what we thought were still popular misconceptions about Masters Swimming.

    Surveys will continue to be an important information-gathering tool. Should you happen to receive one from us, please know that your input is truly valuable and we take seriously all the feedback we receive. We pledge to continue to ask you how we’re doing, and how we can improve your member experience.

    Updated August 10th, 2014 at 08:35 AM by Rob Butcher

    Staff Blogs
  13. Friday, Aug 8

    by , August 9th, 2014 at 10:17 AM (The FAF AFAP Digest)


    RC/scap ex
    HS hi row, 150 x 4 x 6
    good mornings, 80 x 4 x 8
    kneeling ab crunch, 160 x 4 x 8
    knee tucks with feet on yoga ball, 3 x 10
    hip abductor, 110 x 4 x 6
    standing broad jumps, 10
    various ab stuff w/Teen Fort

    Swim/SCY @ Pitt

    I swam a bit before coaching. Was pretty tired. My dryland sessions have been closer together than usual and I can feel it. I really want to get on a Wed & Sat schedule this fall. I did about 1500, mostly easy.


    I'm in need of a recovery week and it looks like I'm going to get one. My stepfather, a wonderful man, died yesterday and I need to book out to Tucson to be with my mom for a few days. I'm not really sure if I'll have a chance to swim while I'm out there. But it appears like the Oro Valley Aquatic Center is nearby.

    Going to try the adult only swim at the Lebo pool today. Hope it is turd free!
    Swim Workouts
  14. 8|8|14 SCM

    500 warmup (with fins and snorkel) of various

    10 x 25 flutter kick on 1:00, fast to easy each

    5 x 15 seconds vertical kick on 1:00, each as:
    • 1 DK + 6 FK's + 2 DK's + 6 FK's + 3 DK's + 6 FK's + 4 DK's + 6FK's + 5 DK's + 6 FK's
    • 2 were done with streamlined arms

    300 of drills and kicking with fins and without fins

    Vertical kicking has really had an impact on my kicking ability. Transitioning from dolphin to flutter that way (trying to keep head above) might minimize any dead propulsive kick spots at UW - B/O parts
  15. Thursday, Aug. 7

    by , August 8th, 2014 at 10:56 AM (The FAF AFAP Digest)
    A rare treat today! I got to swim with two friends -- Jim and Jennifer at North Park. They're re tapering for nationals, so we did some long rest pace work at the beginning.

    Swim/LCM @ North Park

    600 various

    4 x 100 @ 200 pace @ chat interval
    100 EZ

    4 x 50 @ 100 pace @ chat interval
    -- I did free, 25 m UW SDK
    100 EZ

    4 x 50 @ 100 pace @ chat interval
    -- 3 fly, 1 EZ
    150 EZ

    -- Jim and Jennifer left and then I did:

    12 x (25 fast kick + 25 EZ)
    100 EZ

    10 x 50 smooth free w/paddles
    100 EZ

    Total: 3250 m


    It was a beautiful day yesterday to swim outdoors -- no rain, no thunder and no kid turds. Headed to the gym in a bit with Teen Fort.
    Swim Workouts
  16. Worlds day5

    by , August 7th, 2014 at 10:55 PM (After a long rest)
    Today was relay day. We had a lot of fun throughout the whole day. I had a good nights sleep and woke early to head over for a good non crowded warmup with one of my teammates. I felt pretty decent during the warmup and actually as the day went on I felt better and better.

    First up today was our mixed relay team. Our team did awesome getting into two really good races and all the team members swam awesome. On the free relays our lead off went under 30 for the first time and our anchor caught two teams in the final 5 meters. The whole team had great fun and it was awesome cheering and watching my team mates.

    This is afternoon we had the men's free and medley relays. I was lead off on both relays. We had a great time despite a significant delay due to lightening. Both relays ended up 4th just missing the free bronze by .01. I was 25.10 on the lead off of the free relay and 30.01 on the back. I had a much better start and break out on the free but again missed my goal time by .11. I so wanted to see 24.99 or faster. I was very pleased with the swim since it's was .25 faster than my individual 50. On the back I had a quick start but went very deep. I dolphin kicked but was concerned I was heading to the yellow marker and decided to come up but my first stroke I was still under water and came to a complete stop. I still picked it up and had a decent 50 but I know I was so capable of going a second faster on the back. We missed bronze by a second so I felt a little guilty on this one. On a positive note I think I will have to consider some more back events since I seem to have some very easy speed at this event and earlier this summer I had an awesome in season 200 back.

    Despite just oust missing out on medals my teammates and I had an absolute blast. It was a lot of fun.

    This is evening we had a team dinner with a few guests. We had a few swimmers from the uk coast guard who are friends of one of my team mates and Steve Unruh and his family. It was a lot of fun. Most of my team mates are done with the meet so they stuck around and no doubt are partying pretty hard this evening. Three or four of us have events tomorrow and Saturday so the group split around 10pm. I have an off day tomorrow and plan on sleeping in followed by the kids going to six flags.
  17. 8|7|14 SCM

    Back from vacation and back to the pool. I must say I deeply miss the Aruba ocean with all its landscapes and creatures. Have hundreds and hundreds of great pics, but way too many to choose from.

    500 with fins and snorkel, easy swimming with aggressive speed off walls into stroke

    5 x 50 on 2:00 as 6-8 rapid vertical DK (arms streamline with snorkel) transition to a 50 FK, arms back, on belly (from deep, no push)

    200 drill/back with fins

    10 x 25 on 1:00 UW's with fins on back, belly and sides

    Have most of July and some of Aug coastal swimming unaccounted for GTD
  18. Taper week 2 really feeling yucky in the water

    by , August 7th, 2014 at 07:23 AM (Mixing it up this year)
    The official sluggard is here. I just could not move today. I did manage 1 really good fly sprint and my breast stroke felt better but free and back were just lazy.

    500 free
    500 free kick w/zoomers
    4x50@1:00 back went 50, 51, 51, 52
    4x50@1:15 breast went 57, 59, 57, 57
    500 free w/snorkle
    4x50 from block first two 15m sprints the EZ free the second 2 25y sprints/25 EZ free alt fly/free for the sprint part
    100 free EZ

    Total 2200 yards
    Swim Workouts
  19. Workout 08/06/14: OW

    by , August 6th, 2014 at 09:30 PM (Maple Syrup with a Side of Chlorine)
    Met up with Brent for a drive to NY's Queechy Lake with our Berkshire buddies. The day was warm but nice, and only Jonathan and Shawn (I think that was his name) made it. This is a favorite lake as the weeds are minimal, generally low traffic on the water and water is clear. Tonight did not disappoint even for our small group. The water was not too cold but just plain refreshing. We swam a large rectangle around the lake as usually and ended up with 1.15 miles in just under 40 minutes. While driving back to Brent's work to drop him off we ran into GregJS on his way to the theater - a quick and fun meeting!

    Tags: berkshires
    Swim Workouts , Open Water
  20. Wed., Aug 6

    by , August 6th, 2014 at 08:54 PM (The FAF AFAP Digest)

    Swim/LCM/Solo @ North Park

    Warm up:

    500 various
    4 x (25 scull + 25 free)
    4 x (25 shooter + 25 EZ)

    Main Sets:

    8 x (50 fly w/fins @ 100ish pace + 50 EZ)
    50 EZ

    30 x 50 kick w/fins @:15 RI
    -- held a steady state with heart rate always elevated
    -- cycles dolphin/flutter/back kick
    -- this is my version of swimswam's recommended high volume kick set
    100 EZ

    5 x (50 breast @ 100ish pace + 50 EZ)

    10 x 50 free w/paddles @ :20 RI
    200 EZ

    Total: 4550


    I first drove to the Lebo pool in the am for adult only swim (it's set up long course then too). But the pool was still closed because of the pooping kid; chemicals weren't right. I was bummed bc the forecast was for rain/thunder. But I sucked it up and drove to North Park. I got in the entire workout before it started raining. Was starting to cramp near the end. I may meet Jimby there tomorrow.

    Now time to watch Nationals on Universal Sports!
    Swim Workouts