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  1. Tues-Wed, Sept 15-16

    by , September 16th, 2015 at 03:12 PM (The FAF AFAP Digest)
    Tuesday: Drylands

    rehab ex
    straight arm dips, 90 x 3 x 15
    supline flutter kicks on bosu, 100
    resisted standing broad jumps, 25 x 4 x 5
    pull up negatives, 3 x 5
    explosive fly pulls on double cable machine, 22.5 x 4 x 5
    squat negatives, 85-90 x 4 x 5
    rear delt flys, 80 x 4 x 6-8
    hip abductors, 120 x 4 x 5-6
    explosive leg press, 195 x 4 x 5
    extreme angle isometric squat, 5:00
    med balls slams (15 lb), 3 x 5

    15-20 minutes of yoga & stretching

    Wednesday: Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    16 x 25 shooters w/fins @ :45
    100 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    8 x 25 back @ 100 pace @ :40
    150 EZ

    12 x 50
    odds = 100 pace w/fins @ 1:00
    evens = EZ @ 1:30
    150 EZ

    4 x 100 done as 75 UW 15m + 25 EZ @ 2:00
    100 EZ

    10 x 25 no breath free w/paddles @ :40
    100 EZ

    Total: 3350


    I am still under the weather and hacking a lot. But I felt slightly more human today. I just don't have the energy to do much anaerobic work. And my upper body is quite sore today.

    One thing that has really suffered the last few months is my CO2 tolerance. I've been swimming in shallow pools and doing very little hypoxic work. I'm going to have to try to correct that this fall.
  2. Sarasota Y Sharks Masters 5:30 AM Workout 09/17/2015

    by , September 16th, 2015 at 11:16 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:00 3:00
    4 X 75 1:15 1:05
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    10 X 50 kick 1:05
    1 X 50 swim

    4 X 250 IM 4:30
    #1-100 fly, #2-100 back, #3-100 breast, #4-100 free

    4 X 50 descend 1:00
    1 x 200 3:00
    Four rounds--descend 200's 1-4 by round

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  3. Week 155 - Tuesday

    by , September 16th, 2015 at 08:03 AM (After a long rest)
    I flew to San francisco on a late afternoon/ early evenin flight and was at the hotel in bed by 9 pacific. I slept pretty good and woke excited to swim with Stanford masters. The pool was set up LCM which although my favorite is a hard pool length to jump back into after swimming scy for about a month.

    Warm up
    400 free with snorkel
    6x50 catchup

    Main sets
    8x100 free descend 1-8 on 1:30
    6x17.5 sprints on :40 odds free, even back
    5x(100 IM on 2mins, 4x50 r1 - on :45, r2 - on :45,:40,:40,:45, r3 - :45,:35,:35,:45, r4 - on :45,:40,:40,:45, r5 - on :45)
    100 easy
    6x100 pull with paddles, odds on 1:50, evens on 1:15
    3x300 done as 2x17.5 fly, 32.5 free, 2x17.5 back, 32.5 free, 2x17.5 Breast, 32.5 free

    Warm down


    It's always fun swimming at Stanford and today was no exception. I felt ok in the water. On the descending 100s I dropped from 1:20 down to 1:10. On the IMs I was getting about :30 seconds rest and used the IMs as active recovery after the 50s. I was able to hold :33/:34 on the 50s. The 100s free pull I held 1:07-1:10. This was more yardage than I have grown accustomed to the past few months and I was sore at the end of practice. It will be interesting to see how my body handles this. I will have a late dinner tonight and tomorrow will no doubt be tough. I am also presenting at my conference in the morning so tomorrow will be a tiring day but will still be a lot of fun!
    Swim Workouts
  4. Working hard

    by , September 16th, 2015 at 07:35 AM (Mixing it up this year)
    Back to basics today.

    2x550 free
    8x50@1:00 25 fly/25 free
    8x150@2:30 free w/paddles & bouy 1-4 mod 5-8 fast held 2:10 on mod and 2:05 on fast
    3x150@3:00 as 50 fly/100 free
    350 free EZ

    Total 3500 yards
    Swim Workouts
  5. Tue Sep 15

    by , September 15th, 2015 at 05:33 PM (Senior Sprinting)
    5 pullups

    400 warmup
    4x25 free on :40, 100 pace
    100 ez
    4x25 fly on :40, 100 pace
    100 ez
    4x20 kick at 90%, float in, on :40
    100 ez
    60 nb
  6. Sarasota Y Sharks Masters 5:30 AM Workout 09/16/2015

    by , September 15th, 2015 at 11:46 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 300 4:30 4:30
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick + 100 swim

    2 X (4 X 150 2:45
    #1: 100 fly/50 free
    #2: 100 back/50 free
    #3: 100 breast/50 free
    #4: 150 free

    1 X 300 4:30
    1 X 200 3:00
    1 X 100 1:30
    Two rounds.
    Negative split the 300 and 200 swims.
    100 swim is fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  7. Interpretation: Freestyle During Medleys

    by , September 15th, 2015 at 12:00 AM (Rules Committee Blog)
    The Coach Asks: I'm not entirely clear on the new interpretation for the freestyle leg of the IM and medley relay. During a forward flip turn, it is good form to push off on your back, then rotate to your front as you do your dolphin or flutter kicks. This would still be allowed as long as you don't dolphin kick more than 15 meters, right? All the dolphin kicks would have to be toward the breast, right? But the push-off on your back is OK, right?

    Answer: No, the push off on the back is no longer OK. Note that this interpretation is only for the freestyle leg of the IM (any distance) and the medley relay (any distance), and the rules do not allow backstroke, breaststroke, or butterfly on that leg of either event. Backstroke is defined in USMS 101.4.2 as "shall push off on the back" and is therefore not allowed during the freestyle leg of the IM and medley relay because that is a clear definition of backstroke. This applies to the breast-to-free turn and the subsequent freestyle turns on that leg of the IM/medley relay. In an actual freestyle event, one can leave the wall on the back after the turn and rotate to the front, because freestyle by itself is defined as "swim in any style". However, in USMS 101.5.2 (freestyle stroke rule), after the statement "swim in any style", it also states "except that in a medley relay or individual medley event, freestyle means any style other than butterfly, breaststroke, or backstroke."

    The FINA/USA-S/USMS interpretations require that official(s) see the style of backstroke, breaststroke, or butterfly for a sufficient distance to call a DQ (FINA interpretation June 1, 1997,"When a swimmer has traveled a sufficient distance that the official can with certainty judge that the competitor is swimming in the style of butterfly, breaststroke or backstroke, then a disqualification is appropriate."). The latest FINA interpretation (August 23, 2015) specifically addresses leaving the wall on the back during the freestyle leg of the IM/medley relay, "According to (FINA) SW 9.1 each of the strokes must cover one quarter (1/4) of the distance. Being on the back when leaving the wall for the freestyle portion of the medley is covering more than one quarter of the distance in the style of backstroke and is, therefore, a disqualification. Backstroke swimming is only defined as being on the back."

    Kathy Casey
  8. Mon Sep 14

    by , September 14th, 2015 at 11:52 PM (Senior Sprinting)

    400 warmup
    5x100 fin kick on 1:45
    10x50 on 1:10, HR<120
    50 ez
    50 fly nb

    12 pullups

    In addition to being a distance wimp and a lactate wimp, I am a temperature wimp. After luxuriating in the 85 SCY pool for several days, I was shamed into the 75 LC pool by the 9-10 year olds tolerating it just fine. Took a hot tub and steam bath to get warm.
  9. 9|14|15 drylands

    by , September 14th, 2015 at 08:59 PM (Blog)
    Ran to gym from work - 0.6 mi (3:55)

    single arm lat machine, 10 reps WU
    • 1 x 15(R)/16(L) x 95

    negative (BW) pullups - assist contraction with mild hop, spend 0:05 eccentrically
    • 1 x 10

    rear delts with cables
    • 3 x 10

    seated crunch mach with legs straight, up and out
    • 3 x 10 (70, 85, 100)


    side exercises

    RC exercises with band + 5lb

    side plank + lateral arm raises with 4lbs
    • 1 x 20 each side

    Ran to work - 0.6 mi (4:09)

    SCY on Friday: sprinter recovery swimming with drills

    Had reserve weekend, I am far overdue to retire this part of my career. It wears me down - the timing and stress - I don't sleep right, nutrition is effected, and my entire schedule is offset. Not only does it zap a weekend, it requires me to work a double on Sunday from 6:30 am to 1:00 am (i sign out then immediately start my civilian shift). Yesterday I did about 20 min of weights, however the DBBP with #65's only resulted 2 x 16 reps - I was drained of any strength.

    Updated September 15th, 2015 at 09:41 AM by __steve__

  10. Optimal Brain Function and Exercise

    by , September 14th, 2015 at 07:16 PM (Sports Medicine Blog)
    PLOSOne published a study on the effects of exercise on cognition in individuals older than 65 year. 100 sedentary individuals with no cognitive deficits and who were not insulin-dependent diabetics, had no significant hearing or visual problems, and no major cardiorespiratory or musculoskeletal impairments in the last two years, were recruited for the study. They were then randomized to either no intervention, 75, 150, or 225 minutes of semi-supervised aerobic exercise per week. The study was conducted over a 26 week period of time. Over the course of the intervention, those who exercised had improved cardiorespiratory fitness, with those exercising longer and more intensely having the greatest benefit. All the exercise groups improved their attention span and their visuospatial processing, with more intense exercise having more benefit. Those who adhered to the protocols saw more improvement than those who didn't. An individual's cardiorespiratory fitness at the end of the study was the best predictor of cognitive gains.
    This study is interesting because it was prospective: they all started out the same, and those that exercised improved compared to those who didn't. It is also interesting because even those in the 75 minutes per week group showed improvement. However, more was better.
  11. Monday, Sept 14

    by , September 14th, 2015 at 02:55 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ LA Fitness

    600 various
    100 scull
    8 x 100 w/fins @ 1:30
    odds = free
    evens = kick
    100 EZ
    10 x 25 breast @ 100ish pace
    100 EZ
    10 x 25 dolpin kick @ 100ish pace
    100 EZ
    10 x 25
    odds = no breath free
    evens = drill
    5 x 50, UW 15 m each length
    100 EZ

    Total: 2900


    I took the entire weekend off and did nothing. Unfortunately, I feel only marginally better and thus didn't do much in the pool today. Mr. Fort is having a slow recovery too. So I suspect I'll lose two full weeks of hard training. At this point, I'll probably skip the Oct. 10 meet that I was planning on and focus on the Sprint Classic on Oct. 25 and NE Champs mid-Dec.

    After investigating all swimming options, here are the best ones:

    1. Lebo HS pool: I registered for adult rec swim, which is M/W/F from 8:00-9:30 and Sat from 12:00-3:00. Doesn't start until Sept 28

    2. CV HS rec swim: M/W/F from 7:00-9:00 pm. Doesn't start until Oct.

    3. CV Masters: T/Th from 7:00-8:30 PM & Sat 10:-12:00

    4. Pitt: M/W/F 5:30-7:00 pm (I'll never go on Mondays if they stay distance oriented)

    5. Sewickley Masters: M/W/F 6:30-7:30 pm
    Sewickley Y: daytime

    That's a lot of night time swimming ... And it's going to be a major change for me and the family. I gave notice to Pitt until Oct. 2, so won't be able to decide on a schedule for awhile. If I ever get healthy enough to swim ...

    Updated September 14th, 2015 at 03:04 PM by The Fortress

    Swim Workouts
  12. Week 155 - Monday

    by , September 14th, 2015 at 01:46 PM (After a long rest)
    I am off to Stanford this week with work and somehow woke up thinking work at 2am. I never went back to sleep and feel like my allergies kicked in today also. Today will be a long day.

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

    Main sets
    5x100 on 1:20
    4x100 on 1:15
    3x100 on 1:10
    2x100 on 1:05
    1x100 on 1min
    100 easy
    4x200 with fins on 2:30
    100 easy
    12x25 with fins underwater on :40
    10x50 free drill/swim on 1min

    Warm down
    100 easy

    We do this set a fair amount during the season and it's never easy. I held 1:02-1:03 all the way to the last one and then went :59 on the last one. Despite making the set I felt pretty bad from 1:15 down. I was a little winded today and just never seemed to be able to get comfortable. On the 200s kick with fins I swam these on my back and started out a little fast going 2:01 and the. Got into a rhythm going 2:03-2:04s. I was hurting pretty good on these but kept telling myself it's good for my 200 backstroke. The underwaters are never easy and again I did them on my back. The last set of 50s I used as an extended warm down.

    Sent from my iPhone
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 09/15/2015

    by , September 14th, 2015 at 12:04 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:00 3:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:15
    2 X 75 kick 1:45
    6 x 50 kick 1:05

    15 X 50 1:00
    Every third fast--choice

    10 X 200 pull 3:00
    #1-5: negative split
    #6-10: descend

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  14. ASCA World Clinic educational opportunity

    by , September 14th, 2015 at 12:00 AM (Questions from Coaches)
    Q: Is the ASCA World Clinic a good educational opportunity for a Masters coach?

    A: Yes. The American Swimming Coaches Association hosts an annual conference providing educational opportunities for swim coaches. The six-day format includes certification courses--the USMS Masters Coach Certification Levels 1 and 2 course being one of them--keynote speeches, and presentations from the leading authorities of swimming from around the world.

    The 2016 U.S. Olympic swim team coaches David Marsh and Bob Bowman, along with U.S. National Team Coach Frank Busch, highlighted a group of 25-plus exceptional presenters at the 2015 World Clinic. Many, if not most, of the presentations were of universal value to any swimming coach working within the age-group, high school, college, or Masters ranks. The registration cost for the 2015 clinic was $450.

    During the 2015 ASCA World Clinic, USMS coaches Chad Durieux (Rose Bowl Masters), Jillian Wilkins (Central Florida Y Masters), and Rich Axtell (Minuteman Masters) delivered Masters-specific presentations on the following topics:

    • Learning the differences in training Masters
    • Growing with triathletes
    • Getting a team of adults to travel
    • Generating revenue from Masters meets
    • Creating one diverse pool
    • Hosting a clinic for Masters swimmers

    What I enjoy most about attending the clinic is the ability to network with other coaches. Any coach, regardless of status, can engage in conversation with any of the other coaches at the clinic. Every coach, including the Olympic coaches, are easily approachable and willing to talk and listen. It's a wonderful opportunity to share ideas and fellowship with others and recharge the coaching battery. I leave the clinic anxious to try new workouts, drills, and the latest swim gear with my swimmers and other coaches I meet.

    The ASCA World Clinic includes an exhibit hall with swimming-specific vendors. Many offer hands-on demonstrations, and most have samples of the products they sell. Several bulletin boards are displayed throughout the venue with job postings, creative workouts, and ideas to help you become a better coach and program leader.

    The 2016 clinic will be in Fort Lauderdale, Fla., the week after Labor Day. Consider adding it to your calendar.
  15. Sun Sep 13

    by , September 13th, 2015 at 09:23 PM (Senior Sprinting)
    Misc light weights

    400 warmup
    5 "Crocker 100s": 25 uw kick, 25 free, 25 kick on back, 25 no breath
    50 ez
    50 nb
  16. Sat Sep 12

    by , September 12th, 2015 at 09:11 PM (Senior Sprinting)
    12 pullups
    400 warmup
    6x25 AFAP: free, 2nd lap free, fly, 2nd lap free, 2nd lap fly, free
  17. Workout 09/12/15: Morning

    by , September 12th, 2015 at 01:46 PM (Maple Syrup with a Side of Chlorine)
    I've been working at some house projects, namely scraping and prep work for some painting. My drylands.

    200 swim/200 kick/200 pull
    8 x 25 drills
    6 x 75 on :15sr (desc 1-3,4-6. Did second round back)
    200 pull
    4 x 150 on :15sr (best avg. Did first 50 IMO)
    14 x 25 on :40 (1-5 stroke/free, 6-10 fast/ez, 11-14 -1 stroke count)
    200 loosen (I also got in an extra 300)
    Good workout and now I'm looking forward to a visit with Emma this weekend

    Updated September 12th, 2015 at 10:01 PM by rxleakem

    Swim Workouts
  18. Week 154 - Saturday

    by , September 12th, 2015 at 01:35 PM (After a long rest)
    I was beat this morning. I think my week of travel caught up with me. I was at the pool early for some reason.

    Warm up
    400 free with snorkel
    300 kick
    200 IM
    100 free

    main sets
    6x50 drill/build by 25 on 1min
    16x100 at 200 race pace with paddles

    warm down
    400 easy

    tom switched it up today and asked us to do 200 pace with paddles which for me is :53/54. My heart sunk when he told us the set. I held :54 lows until #14 where I slipped to a :55. I was going to skip the next one but felt like I could get back on it and got back onto :54 for #15 and finished with a :53. I was really happy with the set.

    This set is very physical but it's equally mental. I hurt almost from the beginning but typically it really starts to get hard to make the goal time around #8. I have been able to power through to 12 and the last 4 I have to stay mentally focused so I don't slip and shorten my stroke or grab an extra breath into and out of the wall.

    I headed led off to yoga and I could tell the swimming had taken a toll when my arms and legs started shaking on the warmup. I am still really enjoying yoga and love the stretching aspect in particular.
    Swim Workouts
  19. Fri Sep 11

    by , September 11th, 2015 at 08:00 PM (Senior Sprinting)
    10x50 bleacher steps
    10x100yd on field, 10 push-ups in between
    8x20 bear, crab, spider, dragon walks
    12 pullups
    500 ez swim
  20. Week 154 - Friday

    by , September 11th, 2015 at 06:44 PM (After a long rest)
    I had a long day yesterday meeting in Atlanta and then driving to and from Birmingham for a meeting. I have extended a job offer to a new sales guy and he is in Atlanta so we had dinner last night with us and his wife. The dinner was very nice and we finished around 9pm but I was pooped. By the time I caught up on emails it was 10:30 and I w as almost out on my feet. The alarm came too quickly this morning. The group at the Winchester academy are great and the facility is awesome and they make you feel very welcome.

    Warm up
    400 free with snorkel
    8x50 catchup on :45
    2x100 kick

    Main sets
    5x(4x50 as kick, drill, kick, swim by 50 on :45)
    4x50 on 1min as 25 fast, 25 easy
    100 easy on 2mins
    4x50 on 1min as 25 easy, 25 fast
    6x100 pull descend 1-3,4-6 on 1:25
    4x50 at 200 pace on 1min
    100 easy on 2mins
    4x50 fast from a dive IM order on 2mins

    Warm down
    300 easy

    I felt out of sorts today. My times were fine but felt tired and a little dizzy. I know I was dehydrated and never really felt easy. I was the only one without fine on the 5x4x50 and on the kick held :38-:40s and :30-:32s on the catchup and free. On the 25 fast, 25 easy and 25 easy, 25 fast I held :28-:29s. On the pulls i descended from 1:01 to :58s. On the race pace 50s I held 26s and the. On the IM order went :27,:29,:32,:23. I just wish I felt better today.
    Swim Workouts