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  1. Workout 11/02/15: evening

    by , November 2nd, 2015 at 08:36 PM (Maple Syrup with a Side of Chlorine)
    Busy weekend at work, but I sure did enjoy the extra hour of sleep! The nice thing about seeing November on the calendar is that the Rec is now open for a half day on Sundays through the spring, a nice treat.

    Swim tonight in the crowded adult swim lane ...

    200 free/200 back/200 im drill
    2 x (with snorkel)
    - 100 kick with alignment kickboard
    - 150 strong swim with agility paddles
    - 100 pull with buoy

    200 as 25 easy into 25 fast IMO
    100 loosen and out
    (Solo/Rec/1600 yds/30 min)

    Well, my goggles fell out of my bag as I left the house, so I had to borrow a stylish pink kids spare pair from the lifeguard

    Here is a picture that I took last night of the sky - Preston was out and about driving and we followed the sky as it yield beautiful colors like this for about 15 minutes. Then they dissipated...
    Swim Workouts
  2. Monday Nov. 2

    by , November 2nd, 2015 at 05:51 PM (The FAF AFAP Digest)

    power wheel roll outs, 2 x 15
    standing power wheel roll outs, 8
    TRX knee ins, 10
    TRX pike ups, 10
    TRX pendulum, 25

    rehab ex
    alternating DB rows (15 lb) in plank position, 4 x 10
    cable push pull, 17.5 x 3 x 10 each way
    explosive leg press, 195 x 3 x 10
    bulgarians in streamline, 2 x 10 each leg
    seated straight arm dips, 90 x 3 x 15
    altitude drops, 2 x 5
    resisted standing broad jumps, 35 x 3 x 5
    side hops over bench, 3 x 10
    back extensions w/plate, 25 x 2 x 10
    seated row negatives, 9 x 3 x 8/7/6


    1100 EZ


    Hit the gym today and did an easy swim after. I was pretty sore from recent training, so was glad to have a deep tissue massage scheduled for today. Could really have used a longer one ... My shoulders and upper back were pretty sore. I've been at it 9 days in a row, may have to take tomorrow off or just do some yoga.
  3. Sarasota Y Sharks Masters 5:30 AM Workout 11/03/2015

    by , November 2nd, 2015 at 02:45 PM (Sarasota Y Sharks Masters GOLD Workout)
    We will be swimming SCM this week. Meet begins on Saturday.

    WARM UP:
    3 X 100 2:00 1:40
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:40
    4 X 50 kick 1:20

    4 X 100 choice 2:15
    odd: easy even: strong--85/90%

    1 X 25 :45
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Four rounds--Choice
    Round 1: 100 fast
    Round 2: 75 fast
    Round 3: 50 fast
    Round 4: 25 fast

    8 X 25
    odd: blocks--sprint 20M
    even: build to race finish

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  4. Sun Nov. 1

    by , November 1st, 2015 at 07:30 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Bethel Park

    Warm up:

    600 various
    100 scull
    4 x 25 torque drill w/paddles
    50 EZ

    Main Sets:

    3 x :15 AFAP VK (dolphin, 40 kicks) + 50 EZ
    extra 100 EZ at end

    5 x dive to bottom (13 feet), squat jump off bottom with fins, AFAP dolphin in streamline, get entire torso out of water
    100 EZ

    8 x (25 AFAP + 75 EZ) @ 3:00-3:30
    -- extra 50 EZ after #6
    -- 4 breast (no fins), 2 fly + 2 free w/fins
    125 EZ to shallow end

    5 x 50 easy free w/Lochte turn, SDK @ 100 pace off wall then cruise @ 1:30
    125 EZ

    Total: 2750

    40 minutes of foam rolling, yoga, stretching


    I wasn't sure that I could do a third sprint workout in a row. But I opted to try. That meant driving 10 minutes to Bethel Park today instead of a long round trip to Sewy tomorrow. I kept it short. My times on the 25s were very good, but man I felt flattened afterward. I had planned to go to yoga, but decided against it. Instead, I just did some on my own and feel a little better now. Lungs feel better too. This was a very good week of training for me post meet.
    Swim Workouts
  5. USMS Leadership (November-December 2015)

    by , November 1st, 2015 at 01:00 AM (SWIMMER Editorials)
    In October of this year the USMS House of Delegates concluded its 43rd annual meeting, at the 2015 United States Aquatic Sports Convention in Kansas City, Mo.

    During the annual meeting, officers are elected and rules and policies are voted upon. If you want to spend some time on the dry side of the sport you love, visit the “For Volunteers” tab at for more information.

    Policy decisions and strategic planning are the purview of our dedicated volunteer leaders. The Executive Committee of the Board of Directors comprises the president, four vice-presidents (administration, local operations, programs, and community services), secretary, treasurer, immediate past president, and legal counsel. Eight at-large directors, one from each zone, sit on the greater BOD. Most of the 20 USMS committees report to one of the four vice presidents. The House of Delegates is composed of USMS members who’ve stepped up to represent their LMSCs and their number depends upon the size of their LMSCs.

    The executive director oversees the National Office staff and reports to the Board of Directors. It’s the staff’s responsibility to enact the vision, mission, and strategic planning directives of the organization. This year, a special subcommittee of the BOD is tasked with an important job: choosing our next executive director.

    For the past nearly eight years USMS’s current executive director, Rob Butcher, has presided over the period of the most growth and change USMS has seen in its 45-plus-year history—a period in which USMS evolved from an all-volunteer organization to a volunteer-led and professionally-managed one. His tenure started with establishing the first headquarters and hiring the National Office staff. It will end on December 31 this year with USMS having tripled its revenue and increased its membership by more than 50 percent.

    When Rob started at USMS, he went on a fact-finding mission that would make NASA’s Mars Rover proud. He met with longtime volunteer leaders for hours on end, soaking up as much organizational history and culture as he could. He visited clubs, workout groups, and events all over the country, talking to anyone and everyone about Masters Swimming—in context of both the bigger picture and how they, as individuals, were experiencing it.

    He’s the kind of guy who would jump in your pool and join swimmers in a lively argument over why breaststroke is “better” than backstroke, then hang out at your after-workout pizza party getting to know you. Most importantly, he listened and remembered your concerns and ideas and used them to formulate winning strategies that transformed USMS. Every single one of us—and I mean all (as of this moment) 63,648 of us—has benefitted from Rob’s leadership and passion for Masters Swimming.

    He’s been an integral part of every important initiative undertaken in the past eight years—from rebranding to educating and supporting coaches to USMS’s growing adult learn-to-swim movement.

    On January 1, 2016, Rob will step into the president and CEO role at Swim Across America, a charitable organization that, through swimming events, raises money for cancer research.

    Thanks to Rob’s and the Board’s hard work and dedication, USMS is positioned to continue thriving and growing, and providing you with an organization of which you can be a proud to call yourself a member.

    Updated September 1st, 2016 at 11:25 AM by Editor

    Staff Blogs
  6. 10|31|15 yoga

    by , October 31st, 2015 at 09:35 PM (Blog)
    Joel sent me .

    I did everything correctly I believe. I have to say I started breathing heavily and my left shoulder and everything was getting tired. Was happy when it was finally over, but more happy I finished . Feel shaky and clumsy now, time to relax.

    Should do this regularly
  7. Sat, Oct. 31

    by , October 31st, 2015 at 07:53 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    Warm up:

    550 various
    100 scull
    6 x 25 power kicks to 15m @ :45, alt on back and belly
    50 EZ
    6 x 25 burst or stroke rate drill @ 1:00
    100 EZ

    Main sets:

    50 x 25 done as:
    10 rounds w/fins
    4 x 25 IM order @ 100 pace, work UWs @ :40
    1 x 25 EZ @ :40

    250 EZ

    3 x (6 x 25 @ 1:00 + 100 EZ)
    R1 = AFAP shooters w/MF (8 high-9 flat)
    R2 = AFAP dolphin kick w/board
    R3 = free or breast w/paddles & chute

    100 EZ

    Total: 3450


    I had planned to go to Lebo today, but got an email right as I was walking out the door saying there was no lap swim bc of a clinic. So I headed over to Bethel Park instead which has the advantage of being somewhat warmer anyway. The main set might seem easy to some, but I was breathing pretty hard the whole way. My fly was faster than usual, clocking in at 11s. I had originally intended to do 10 of the AFAP shooters with my monofin, but the lungs didn't feel like it. It's been awhile since I've used my MF. My latest one is slightly big and sometimes produces foot cramps.

    Happy Halloween everyone! I did buy candy and carve two big pumpkins this am, so as not to be the neighborhood grinch.
    Swim Workouts
  8. Sat Oct 31

    by , October 31st, 2015 at 07:18 PM (Senior Sprinting)
    Bridge Athletic
    main sets:
    2 x (5-4-3 reps) front squat 135#
    2 x 3 x 5 reps alternating DBBP 55#
    3 x 8 ab roller (kneeling!)
    3 x 8 hanging knees to elbows

    200 warmup
    10 x 50 on 1:00 keep HR < 120
  9. Week 161 - Saturday

    by , October 31st, 2015 at 03:25 PM (After a long rest)
    Yesterday was my favorite workout and today I came down to earth with a Big Bang. I slept great last night and felt good in the warmup but really struggled on the main set today. Normally I am into my groove and hold well, and only suffer at the end. Today I was off from the very beginning and never got into a groove. I don't feel sick and I tried as hard as I could today but it was rough. My wife has been sick and perhaps I am getting sick, or a lot of training over the past few months finally caught up with me. Either way I felt terrible today.

    Warm up
    500 free
    8x75 on 1:10 done as kick,drill,swim odds free and evens back

    main set
    12x100 at 500 race pace, 1-6 on 1:50, 7-12 on 2mins

    warm down
    400 easy

    I plan on forgetting about this practice and focusing on taking it easy this weekend ahead of some great swims next weekend in the woodlands.
    Swim Workouts
  10. 10|30|15 SCM

    by , October 31st, 2015 at 12:38 PM (Blog)
    20 min of drills

    10 x 15m fast UWDK odd / UWFK even (15m various easy) on 1:00

    10 x 12.5m fast fr then flip mid-pool and do a few UWDKS to get going again for a few strokes then stop before wall for at least one good bubble ring on 1:00

    50 fr nb, this one hurt for some reason

    20 more min of drills

    3 run and dives

    2 dive from sides

    Updated October 31st, 2015 at 12:50 PM by __steve__

  11. Friday, Oct. 30

    by , October 31st, 2015 at 11:02 AM (The FAF AFAP Digest)
    I went to the Pitt practice last night, modified virtually everything but kept out of my lane mates way. There was no kicking assigned, so I added quite a bit.

    Warm up:

    500 (did 400)
    6 x 50 free restricted breathing patterns @ :55
    -- no, breathed every stroke, used paddles
    1 x 250 backstroke kick w/fins
    1 x 250 paddles + buoy catchup drill
    -- no, did 200 flutter kick w/board + 50 EZ DAB
    6 x 25 power kick @ :40
    50 EZ

    Main Sets:

    4 x 200 free @ 4:00 burst off each wall + 3-4 fast stokes
    -- NO! This seemed impossibly hard to do ... I did 4 x 200 kick w/fins done as 4 x 50 (12.5) burst + cruise. This was still a very hard set, as it was effectively 16 bursts. My legs were a bit tired at this point, having done 1300+ kicking already.
    1 x 100 EZ

    1 x 100 burst off each wall then medium fast
    -- did something else here, don't remember what ... I think 50 breast @ 100 pace + 50 EZ
    1 x 100 EZ

    5 x 100 burst off walls + 6-7 fast strokes @ 2:10
    -- no, I did these as 50 fast @ 100 pace + 50 EZ w/fins (3 swim, 2 kick) and that seemed pretty hard on that interval
    1 x 100 EZ

    4 x (25 AFAP + 25 EZ) @ 1:15
    -- I did 3 of these breaststroke (16 high=17 flat), one after everyone was done with the set. Can't do AFAP on 1:15 ...
    100 EZ

    Then, as people were leaving and lanes opened up, I did 3 x (25 AFAP + 75 EZ).

    Total: 3650


    Egads that was a long warm up. I think I could have done without the 2 x 250, but at least got some kicking in. There was a lot of bursting in this workout; it seemed awfully difficult as written. My lungs felt a little better last night, but I did a lot of kicking with a board. I really am due for some hypoxic work today, but I'm not sure the cold water at Lebo will be conducive to that ...
    Swim Workouts
  12. Week 161 - Friday

    by , October 30th, 2015 at 10:54 PM (After a long rest)
    I had one of my most favorite workouts this morning. Last night my daughter announced she was going to practice with me this morning! I was tired when she announced it and I made reference that she would have to help me get up this morning. Unbeknown to me she wrote at least 30 sticky notes posted around the house saying, don't forget to wake me up. She was wide awake when I woke her up and was on good form all the way to the pool. She even decided to swim in my lane despite other lanes being wide open. We got in ahead of everyone and did our warm up. When Tom came in he pulled her to one side and whispered something that got her all fired up. After we finished a kick set Tom asked her if she was ready to which she smiled and said you bet. Tom then proceeded to call all the masters swimmers attention to A family race this morning. My daughter was told to put her fins on, while I was told I was racing her without my fins and we raced a 100 back. Keep in mind that my daughter just turned 12! She went off like a rocket but we went into the 50 turn level and I sensed I was pulling away a little bit by 75. I pushed hard over the last 25 and as I finished I looked back to see her finish. Tom timed me at :57.1 and my daughter at :59.3. Everyone was cheering and it was so much fun. It's scary how much she has improved in the last year. Tom said another two months and she will take me with fins. I am determined to hang on as long as I can!

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

    main sets
    6x100 kick with fins on 1:15
    100 easy
    100 back afap
    100 easy
    16x25 on :35 at 100 race pace
    3x200 free on 3 mins working on dps, with a max of 8 strokes per length and breathing every 5
    10 mins of vertical kicking followed by sprint 25s stroke called out by Tom

    warm down
    200 easy

    i was holding 1min on the kick, 12s on the 25s fast. The 200s I went very easy. The vertical kick made a good change and I felt good.

    A couple of the masters who had not met my daughter previously asked how old the girl I raced was. When I told them 12 one of the guys said he thought she was 15 and asked how I knew her, to which I laughed and then told him she is my daughter. Swimming with her does not happen that frequently but I will remember this one for a long time.

    After practice I took my daughter to breakfast with a number of the masters which was a lot of fun also.
    Swim Workouts
  13. Fri Oct 30

    by , October 30th, 2015 at 09:23 PM (Senior Sprinting)
    Friday overspeed day

    13 pullups

    400 warmup
    12 x 12 1/2 (4 fr, 4 fl, 4k)
    6 x 25 fin swim (e/f, f/e, 2 build, 2 fast)
    4 x 12 1/2 free
    100 easy
    50 nb
  14. Thursday, Oct. 29

    by , October 30th, 2015 at 04:13 PM (The FAF AFAP Digest)

    Did a few things at home before heading out to WIPIALS:

    TRX saw pikes, 10
    TRX knee ins, 2 x 10
    TRX pendulums, 2 x 30
    power wheel roll outs, 15
    standing power wheel roll outs, 10 (these are a bear)

    Then later at the gym:

    rehab ex
    explosive fly pulls, 20 x 4 x 4-5
    altitude drops, 2 x 5
    squats jumps w/DBs, 20 x 2 x 5
    explosive leg extensions, 105 x 3 x 15
    hip abdcutors, 130 x 4 x 5
    hip adductors, 120 x 3 x 8
    pull up negatives, 3 x 5
    split jumps, 2 x 10
    good mornings, 85 x 4 x 5
    DB rows, 45 x 3 x 5
    hip thrusters w/plate, 35 x 3 x 10


    I didn't get back from WIPIALS until after 6:30, so really had to drag myself to the gym. Lil Fort's team qualified for States in the AAA division, so they were thrilled. The wind was over 30 miles per hour out in Slippery Rock, so their times were not great. My face is red from wind burn.

    I did go to my allergist today. He says that I do not have bronchitis, but that my asthma is out of control and lung function impaired somewhat. Sigh. Apparently, Oct-Nov. are the worst months for asthma sufferers. So I need to go back on singular and take asmanex for a week. Hopefully, that will right things. I am going to go to Pitt tonight, but I may be kicking a lot with a board if I'm having trouble breathing again.

    Updated October 30th, 2015 at 09:36 PM by The Fortress

    Strength Training and Dryland Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 11/02/2015

    by , October 30th, 2015 at 01:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    We will be doing race prep this week as we get ready for our meet next weekend.

    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds, Round 1 intervals left, 2 right.

    1 X 300 kick

    10 X 100 2:15--choice
    #3-6-9 at 85/90%--#10 is easy

    8 X 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    1 X 400 swim or pull

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  16. Week 161 - Thursday

    by , October 29th, 2015 at 10:27 PM (After a long rest)
    Dejavu - I took another Alka seltzer cold medication last night and woke thinking it was about 10pm only to see that I woke 1 minute before the alarm. I was pooped but once I got going I felt ok. Once again we dropped the number of rounds of abs this morning.

    Two of my training partners were missing this morning, one threw his back out running. He is a member of what the running club calls the 4am crowd and somehow strained his back midway through his pre dryland run. The other texted later and apologized for missing his workout this morning saying he was beat and slept through the alarm.

    3x(1:30 on vasa swim trainer, :30 rest/stretch)
    2x(5x(:45 of abs with medicine ball and weights I mixed it up again today), :15 rest/transition) 1min between rounds
    2x(left shoulder exercises with light resistance)

    400 free with snorkel
    6x50 catchup on :45
    12x25 on :40 with fins, open, close, easy fast
    300 easy

    I felt better in the water than during the dry lands.

    Instead of drylands next week, we just swim on Tuesday and Thursday ahead of the woodlands meet. My focus at that meet is backstroke and hope to drop some good SCM times in all 3 races. I am doing other events but this will be my race focus for the meet. I am still tossing up whether to shave or save my shave for Boston. I am tempted to shave for both. Unlike my ewok friend from Austin(sunruh) I don't have much body hair so it's not that onerous. The plan is to drop taper next week and right after the meet ramp way up for a couple of weeks before doing a full taper for Boston. I have not done a double taper like this since college so it will be fun to see if I have the conditioning to do two fast meets spread out like this.

    Updated October 30th, 2015 at 06:36 AM by StewartACarroll

    Swim Workouts
  17. 10|29|15 SCM

    by , October 29th, 2015 at 10:20 PM (Blog)
    20 x 25 drill on 1:00 (roll over drill that Popov and Biondi did/does)
    • about 5 strokes and breaths per length

    10 x 50 fr on 1:30, as:
    • 1/3 easy
    • 1/3 fast sprint (in to, and out of turn)
    • 1/3 easy

    6 x 50 on 2:00, as:
    • 15m fast UW, BO, and 2 strokes of fr
    • 10m drill
    • 25m br

    50m relaxed drill

    Rollover drill is an excellent drill I quit doing a while back and I don't know why. First, it counts as a kick set because you must maintain momentum during the paused recovery / breath. Second, it teaches a natural catch. It also helps with balance in addition to other things. But I think it can also easily be counterproductive when done wrong.
  18. Thur Oct 29

    by , October 29th, 2015 at 10:17 PM (Senior Sprinting)
    Bridge Athletic
    main sets:
    3 x 5 barbell dead lift, row, front squat, rdl, all with 105#
    pullups 2 x (5-4-3-2-1)

    400 loosen
  19. Workout 10/29/15: noon

    by , October 29th, 2015 at 08:32 PM (Maple Syrup with a Side of Chlorine)
    Beat the rain to the pool, but was not so lucky on the walk home, so I stayed a tad wet ...

    150 free/150 back/200 im drill

    2 x (all with snorkel)
    -100 kick with finis alignment kickboard (first time!)
    -150 strong with AP
    -100 pull with buoy

    10 x 50 (descend in threes)
    1-3 free on :45
    4-6 back on :50
    7-9 free on :45
    last one easy

    100 loosen and out
    (Solo/Rec/1800 yds/35 min)

    Ventured over with Preston to see my grandmother, who turned 94 last month just before falling and breaking her pelvis. A bit of rehab and she has been home for about three weeks. It was great to catch up with her and find that she has been released from home PT and graduated to use of a cane for daytime mobility. We enjoyed a delightful cup of tea and cookies, just like I remember as a kid!

    Even with rain and wind these past few days, the foliage is still trying to hang on. It was a beautiful season for the leave peepers - here is a farm we drove by on the way to Nana's house ...
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 10/30/2015

    by , October 29th, 2015 at 12:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    10 X 100
    5 on 1:40
    5 on 1:30

    1 X 200 kick 4:30
    1 X 50 swim 1:00
    8 X 25 sprint kick :45
    1 X 50 swim

    3 X 50 moderate 1:10
    1 X 100 strong-85/90%-- 2:30
    Four rounds--choice

    8 X 25
    odd: build to race finish
    even: sprint 20 yards--blocks

    1 X 500 swim or pull

    WARM DOWN: 4 X 50 easy
    Swim Workouts