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  1. Just plain LAZY!

    by , June 17th, 2014 at 07:24 AM (Mixing it up this year)
    I just had no energy today so this became drill day for me.

    500 free
    500 free kick w/zoomers
    200 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers
    200 back as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers
    200 breast as 100 pull/50 kick/50 swim
    200 free as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers
    2x50 from block 25 sprint/25 easy
    2x100 from block 25 spint/75 easy

    Total 2300 meters
    Swim Workouts
  2. 6|16|14 LCM and dryland


    5 x 50 free on 1:00 with hydro fins
    • 38, 35, 33, 50, 55

    5 x 50 drill on 1:00 with hydro fins

    4 x 100 flutter kick on 3:00

    100 easy drill with hydro fins

    rest 1 minute

    50 free moderate, breathe once at 35m
    • 35
    • did not struggle to the wall, in fact felt I could've gone 15 more

    350 drill with hydro fins

    Feeling sweet in water right now, hope I can hold on to this for next weekend's (2nd) LCM meet.


    DB bench
    • warmed up then did one set with 75's

    Deadlift's (guided rack) held behind with SKLZ jump bands
    • warmed up and did 10 reps, 185, 4 bands

    Seated jumps (10 x 1 x 0:20) with SKLZ jump bands
    • too easy, so for a final set I double threaded 2 bands, couldn't even straighten the legs, let alone acquire air
  3. Sarasota Y Sharks Masters 5:30 AM Workout-06/17/2013

    by , June 16th, 2014 at 04:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 100 2:00 1:45
    1 X 250 4:30 4:15
    2 X 50 faster 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    1 x 100 kick 2:30
    4 x 50 kick 1:15

    2 x 100 build 2:00
    3 x 50 fast 1:15
    Four rounds, choice

    8 x 100 free 2:00

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  4. Monday, June 16

    by , June 16th, 2014 at 03:43 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    3 x 50 scull w/paddles
    4 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

    6 x 25 burst SDK from a push @ 1:00
    50 EZ

    5 x 30 m burst SDK from the blocks (2 back, 3 forward)
    100 EZ

    5 x (10 x 25 @ 100 pace w/fins @ :40 + 100 EZ)
    R1&2 = fly, R3 = back, R4 = breast, R5 = dolphin kick w/board

    extra 100 EZ

    Total: 3250


    Pretty bushed from that. Do any of you get Swimming World magazine?There was an article this month about USRPT. Michael Andrew is apparently doing 3 workouts a day, so not such super low yardage as was suggested by someone on the forum. He also uses mega rest HIT for his 50 work, not USRPT. I never thought USRPT had a thing to do with 50s ...

    Leaving on Friday for Europe! Getting so excited!
    Swim Workouts
  5. Week 90 - Monday

    by , June 16th, 2014 at 01:51 PM (After a long rest)
    My daughter finaled yesterday in the 200m free and the 100m back at the Bill Nixon meet. This was her first heats and finals meet and she swam awesome. As a result I had a late night last night and was very tired when I woke up this morning.

    Todays workout was LCM. I did not feel bad throughout this workout but I was very tired at the end.

    Warm up
    400 free with snorkel
    6x50 catchup

    Main set
    6x300 pull with paddles descend 1-3, 4-6 on 4:30
    100 easy
    3x(150 breathing 3,5 by 50 on 2mins, 50 kick on 1min, 200 AFAP on 4mins)

    Warm down
    400 with snorkel

    Total 4200LCM

    I swam 3:40, 3.30, 3:21, 3:33, 3:25, 3:19 on the descending 300's. On the next main set I was going about 1:50 on the 150's, 50 on the kick and went 2:18,2:17,2:16 on the 200's. I was hoping to swimmer quicker ont he 200's but my arms were beat. LCM is definitely harder than scy but I am finally getting used to it.
    Swim Workouts
  6. Monday, June 16, 2014

    by , June 16th, 2014 at 01:15 PM (Trying to Train Smarter, Not Just Harder)
    My back was feeling great when I woke up. Unfortunately, once I started doing backstroke, it started acting up again. So, I guess the moral of the story is: avoid backstroke for a while.

    600 back/free
    600 pull
    400 kick
    2 x 300 drill/swim by 50
    2 x 200 (breast) kick @ 4:30
    5 x 100; 25 breast/75 free @ 1:40
    100 easy
    6 x 200; 3 pull no paddles, 3 pull w/paddles @ 3:15
    300 drill
    Total: 4500 LCM
  7. Good start to the week

    by , June 16th, 2014 at 08:08 AM (Mixing it up this year)
    This was a good start but I don't want to be drained by the end of the week for the kids meet. I am also hoping I make the cut to swim the 800 free friday night. Sometimes I do, sometimes I don't.

    500 Free
    500 Free kick w/zoomers

    400@7 free w/paddles & bouy went 6:17
    400@9 IM went 7:56
    400@7 free w/paddles & bouy went 6:09
    400@9 IM went 7:45
    400@7 free w/paddles & bouy went 6:03

    200 free kick w/zoomers
    300 free w/snorkle maintain 6 beat kick

    Total 3500 meters
    Swim Workouts
  8. Q: What can I do to encourage swimmers to register?

    by , June 15th, 2014 at 12:00 AM (Questions from Coaches)
    Q: I coach Masters at a community pool. The facility doesn't require USMS membership for swimmers participating in my program. What can I do to encourage swimmers to register?

    A: Many aquatic facilities across the country don't require USMS membership, but many of those facilities would if they were aware of the benefits USMS provides to the facility, coach, and athlete when each is properly registered. The liability and excess accident insurance provided with membership is one of the most comprehensive policies in the country. With rising litigation nationwide, most facilities would welcome the opportunity to protect themselves and the athletes that use these facilities as well as you, the coach, by adding USMS insurance coverage as an addition to any insurance they currently maintain.

    However, just because the facility doesn't require USMS membership doesn't necessarily mean you, as the coach or a member of the club in a leadership role, can't. There are inherent benefits for you, including protecting yourself in the event of a liability lawsuit.

    Achieving 100% USMS membership participation in your program can be accomplished in several ways:

    • Programs can mandate USMS membership and require each swimmer to renew yearly.
    • Programs can mandate participation in a USMS-sanctioned event (pool, open water, clinic or ePostal), which requires USMS membership.
    • Programs can offer an introductory fee to participate in the program and proactively register each new member with USMS.
    • Program fees collected by clubs and workout groups can be adjusted upward and prorated to accumulate funds to collectively pay to register and renew all participants' USMS membership.
    • Programs can ask athletes to participate in fundraisers to raise money to cover the expense of registering and renewing USMS membership.
    • Programs can find sponsors within the community that support health and wellness; these sponsors can, in turn, donate funds or provide grants for USMS registration.
    • Many health insurance companies refund membership fees for wellness related activities; encourage your athletes to contact their insurance representatives for more information.
    • Encourage your athletes ask their employers to sponsor USMS membership; healthier employees are more productive and help reduce insurance costs. Some employers might cover your program fees as well.

    Working towards 100% participation helps strengthen USMS as a world leader in adult aquatic fitness.

    Updated July 14th, 2014 at 05:06 PM by Bill Brenner

    Staff Blogs
  9. Saturday afternoon workout

    by , June 14th, 2014 at 07:39 PM (Mixing it up this year)
    After a long day of coaching in the hot sun it was off to the pool.

    500 free
    500 free kick w/zoomers
    5x100@2:00 as 50 free/50 back w/paddles & bouy
    200 torque drill w/paddles
    200 1 arm fly w/zoomers
    100 fly
    500 free kick w/zoomers
    4x100 from blocks 25 sprint 75 easy free odds free evens fly
    100 EZ

    Total 3000 meters
    Swim Workouts
  10. Sat., June 14

    by , June 14th, 2014 at 05:09 PM (The FAF AFAP Digest)

    Swim/LCM/Solo @ Pitt

    Warm up:

    500 various
    4 x 25 scull + 25 free w/paddles @ :10 rest
    4 x 50 kick (kicking without fins sucks big time in long course) @ 1:15
    4 x 50 dolphin kick on back w/fins @ 1:00
    50 EZ

    Main Sets:

    2 x 50 burst + cruise @ 1:15
    50 EZ

    6 x (25 fast + 25 EZ) @ 1:15
    150 EZ

    8 x (50 @ 100 pace + 50 EZ) @ 3:00
    2 x IM order
    100 EZ

    5 x 100 kick w/fins @ 2:00
    -- goal was to hold under 1:15 without undue pain
    -- went 1:09-1:12
    -- 3 back, 2 flutter w/board
    150 EZ

    8 x 50 DPS w/paddles @ 1:10
    odds = free
    evens = back
    50 EZ

    Total: 3750 m


    It's funny, now that I have no LCM meet this summer, I don't have much interest in swimming long course ... But I suppose it's good for me ...

    Off to try a new restaurant tonight. Mr. Fort and I have been trying to hit all the good/new ones.

    And the passport crisis was resolved and I now have Ll Fort's new passport in hand. If anyone else has a similar problem, rushmypassport was great.
    Swim Workouts
  11. Week 89 - Saturday

    by , June 14th, 2014 at 03:36 PM (After a long rest)
    Yesterday was a weird day. I guess you could call it a Friday 13th kind of day. Traffic was bad coming out of Dallas and it took me forever to get home only to find out my dogs had got into a container of anti inflammatory pills(ironically for one of the dogs who was diagnosed with hip dysplasia). Long story short the two weimeranas ended up having to go to the emergency get and they are there for two days. This will be big big $s but at least the dogs will be ok.

    My my daughter has a meet in Lewisville Texas this weekend and my wife took her to the meet while I opened the pool for our masters team this morning. After practice I headed upto lewisville and we are currently between heats and finals and will be at a hotel tonight.

    My my right shoulder between the top of my tricep and the lat has been burning a little this week and I planned on icing this morning but ran out of time so just have to suck it up today. Next week I will ice after every workout until I am pain free. I believe I drop my elbow at the end of my catch when I am tired and this is the cause of the discomfort.

    Todays workout out was tough but I was please with my efforts.

    Warm up
    600 free with snorkel

    Main sets
    8x(150 swim on 2mins, 2x50 fast on 1:20)
    100 easy
    12x50 swum odds drill, even builds with turn on 1min
    6x100 AFAP on 2mins

    Warm down
    400 easy

    Total 4200LCM

    i was coming in at 1.45-1.50 on the 150s and then was holding 33s on the fast 50s. This was surprisingly more tiring than I thought. On the 6x100 best average I held 1.03s and was really happy with how I felt compared to the last time I swam this set. I felt strong with some easy speed(despite it hurting after #2). I am really trying to engage my kick and keep my stroke long as I tire.

    I did did a very light leg oriented weights workout today but only did two rounds instead of 3 and was pretty fatigued.
    Swim Workouts
  12. Workout 06/14/14: morning

    by , June 14th, 2014 at 12:47 PM (Maple Syrup with a Side of Chlorine)
    I tried to get a swim in during the kid's "Last Blast" at Grafton State Park yesterday in a sweet one mile long lake, but was told that was not allowed. Instead I played volleyball on the beach for about 90 minutes in the rain - fun drylands!

    This morning Preston and I made it to Men's Breakfast before heading home and to the pool for for Masters practice:

    200 swim/200 kick/200 pull
    4 x 50 on :60 (even 1-2, desc 3-4)

    1 x 300 on 6:00 (did 400 with snorkel)
    4 x 50 on :60 (choice)
    :30 second rest
    3 x 100 on 2:00 (did 150's)
    :15 second rest
    2 x 150 on 3:00 (did 200's, half free/back)
    A few Master's Minutes here

    4 x 75 on 1:20 (kick/swim RIMO/pull)
    12 x 25
    - odds = choice, evens = FR fast
    - 1-4 on :45, 5-8 on :40, 9-12 on :45

    200 loosen and out
    (Masters/Rec/3050 yards/75 min)

    Light turnout today with some folks traveling and others at tri's. Just Mike and Rebecca. Good workout that I found in the stacks. Off to another graduation party.
    Swim Workouts
  13. Thur & Fri, June 12-13

    by , June 13th, 2014 at 04:06 PM (The FAF AFAP Digest)

    Drylands w/ Teen Fort:

    I did 2 sets of each, except 4 of the explosive leg press and seated row negatives.

    RC/scap ex
    explosive leg press, 180 x 4 x 15
    cable push press, 10 each side
    kettle ball swings, 15
    TRX squat jumps, 10
    flutter kicks on bosu, 100
    TRX bicycles, 25
    TRX chest press, 15
    squat, hold for :30 with 25 lb plate overhead (ouchie)
    bulgarians with arms in a streamline position, 10 each leg
    back extensions w/25 lb plate, 15

    Swim/LCM/Solo @ Pitt

    Warm up:

    500 choice
    4 x 25 scull + 25 free w/paddles
    4 x 25 shooter + 25 EZ w/fins @ 1:10
    200 of something, forget what ...
    50 EZ

    Main sets:

    6 x 50 burst + cruise @ 1:15
    50 EZ

    3 rounds: 6 x 50 @ 1:10 w/fins

    rounds 1 & 3 dolphin kick w/board, AFAP 50s = 27s
    round 2 = breast, AFAP 50 = 30

    1 x 50, 15 fast + cruise
    1 x 50, 25 fast + 25 cruise
    1 x 50, 35 fast + 15 cruise
    1 x 50 EZ
    1 x 50 AFAP
    1 x 50 EZ

    extra 50 EZ

    3 rounds: 2 rounds back, 1 round free)
    4 x 50 @ 200 pace w/paddles @ 1:10
    1 x 50 EZ

    extra 50 EZ

    Total: 3250 m


    Hadn't done drylands in a couple weeks, felt those today. And felt kinda crappy in the water after 4 days out. But managed to get in a decent workout. Now I must dash off to coach!
  14. Week 89 - Friday

    by , June 13th, 2014 at 02:10 PM (After a long rest)
    I had planned on swimming when I got back from California yesterday but the weather and American Airlines conspired against me. My original flight left SFO at 7am and was due into DFW at 12.20pm. Apparently Dallas had some thunder storms yesterday morning and upon approach to DFW my AA flight was forced to circle the airport for an hour. After the obligatory hour of circling we were informed that we did not have enough fuel on board to continue and had to divert to Abilene Texas(a very small airport about 45 minutes from Dallas). Upon landing in Abilene we were #6 to get refuelled only for the fuelling vehicle to break down while working on plane #5. Long story short, 4 hours sitting on the runway in Abilene followed by a 45 minute hop to Dallas, followed by another hour on the ground at DFW trying to get a gate meant my 3 hour trip from San Frnacisco to Dallas ended up being almost 9hrs.

    Today I woke very tired and I felt generally off my game today. I worked the main set and the fast 25's and everything else I was in sloth mode. The pool was setup LCM.

    Warm up
    400 free with snorkel
    6x50 catchup on 50

    Main sets
    6x(200 free on 3mins with paddles only, 100 kick on 1:45)
    100 easy
    12x50 drill swim on 1min
    16x25 swum at 400m pace on 40

    Warm down
    400 easy

    Total 4000LCM

    I went 2:15, 2:16, 2:17, 2:17, 2:217, 2:17 on the 200's and then held 1:38-1:39s on the kick. As written I was supposed to hold 1:40's for the kick but could not get rid of kick board and put on paddles in the time so amended it to 1:45 with a very quick change of equipment. These were much harder than they should have been and by the end I was hurting. On the 25's I was holding 15-16s as best as I could tell when I pushed off the wall and 16-17s when I started from the middle of the pool.
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout-06/13/2013

    by , June 13th, 2014 at 09:43 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 2:00
    1 X 200 3:30
    4 X 100 1:45
    1 X 300 negative split

    1 X 200 kick 5:00
    3 X 100 kick 2;30
    1 x 50 swim

    1 x 100 IM 2:00
    4 X 50--1 of each-- 1:10
    Three rounds

    4 X 200 3:20
    4 x 150 2:30
    200's: negative split
    150's: last 50 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  16. Sprint what is this?

    by , June 13th, 2014 at 07:49 AM (Mixing it up this year)
    Attempt at some sprinting during the end of workout. Just to distance oriented lately.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/strapless paddles held 1:36'S more my normal pace
    200 kick w/zoomers on back
    6x50@1:13 free as 15m kick/20m sprint/15m kick w/zoomers & snorkle
    200 kick w/zoomers
    6x50 odds fly evens free from block 25 sprint/25 easy

    Total 3000 meters
    Tags: :36's
    Swim Workouts
  17. SCM 6|12|14

    About 1500 worth of 15/25/50m efforts with 20 to 60 seconds rest. Tried to reach race pace at times but didn't quite get there. Also did super slow swimming.

    was about 1000 recovery swimming, HR less than 110 bpm. Wore fins and just swam enjoyably.

    Weights yesterday:
    • DB bench presses, warmed up 5 reps each with 25, 30, 35, 45, and 55's resting about 30 seconds. Then rested 2 minutes and did 9 reps with the 75's
    • 5 sets of 5 deadlifts with 135
    • calf raises
    • ab slide rollers using rowing machine seat
    • curls and triceps

    Have hangover today but swim was still beneficial
  18. Workout 06/12/14: noon

    by , June 12th, 2014 at 01:47 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed a great day yesterday, having a massage with Lena before meeting up with my brother and niece for dinner out for pizza. Like I said, a great day.

    After doing some errands this morning I headed to the pool:

    200 Fr/200 Bk/200 IM drill

    Kick Swim Pull (board/AP/buoy)
    050 100 200
    100 150 300
    050 100 200

    1 x 50 ez
    4 x 50 on traffic (fast stroke IMO down, 25 easy back)

    100 loosen and out
    (Solo/Rec/2200 yds/45 min)

    Busy day in the lane today: GregJS, Kevin and Renee were there as well as Mike visiting from PA. Then two to three others moved in and out during the hour. We made due.

    Oh yeah, Happy Birthday to Greg!
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout-06/13/2013

    by , June 12th, 2014 at 01:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Bumpy Jones Meet starts today. Our workout will be light.

    WARM UP:
    3 X 200 3:30
    2 X 100 2:00

    1 X 200 kick + 100 swim

    10 X 50 1:20 choice
    #3-6-9 are fast

    WARM DOWN: 4 X 50 easy

    Updated June 12th, 2014 at 08:14 PM by Editor

    Swim Workouts
  20. A 500 Fly kind of day

    by , June 12th, 2014 at 07:34 AM (Mixing it up this year)
    Yes the crazy girl came to practice today and actually lapped Mike Dayoub as he swam with paddles and fins while I went a 500 Fly.

    500 free
    500 free kick w/zoomers
    500 Fly for time 10:37
    200 free EZ
    300 1 arm fly drill w/zoomers
    500 free kick w/zoomers descend by 100
    400 free w/snorkle
    100 free EZ

    Total 3000 meters
    Swim Workouts