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  1. Week 98 - Saturday

    by , August 16th, 2014 at 09:38 AM (After a long rest)
    My family and I arrived home from Canada yesterday. After the week at worlds in Montreal we headed north on a train to Quebec City and had a great relaxing week seeing the sights of this wonderful old city. It really was fun being a tourist for a week. The closest I came to a swim workout was hanging out in the pool at the hotel with my daughter and father.

    This is morning I swam an easy 3k workout and felt hideous. I hurt in places I have never hurt before and had no feel at all for the water. It always amazes me how long it takes to get in shape and how quickly you loose it.

    Todays workout

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

    main set
    5x100 pull with paddles on 1:30
    4x100 with snorkel on 1:30
    3x100 easy build by 25 on 1:30
    2x100 drill on 1:30
    1x100 kick on 1:30
    10x50 stroke free by 25 on :50

    warm down
    300 easy

    total 3000scy

    Despite feeling hideous today it was great getting back in the pool and I am so looking forward to getting back to training. I have a few ideas for some short term goals and hope to swim a few different events this fall along with my normal free events. I am likely to swim 3 SCM meets and a couple of kids meets this fall.

    My team mates from worlds are already talking about future meets and a number of my team mates brought up the world masters games in New Zealand in 2017.

    I am also seriously considering the European Masters championship in London in 2016. It will be one of the first major swimming meets at the London Olympic pool since it was reconfigured after the 2012 Olympics.

    All good old stuff to continue to ponder and work through over the next few weeks.
    Swim Workouts
  2. Workout 08/15/14: evening

    by , August 15th, 2014 at 10:32 PM (Maple Syrup with a Side of Chlorine)
    Went for a run last night after work and was greeted by rain about 5 minutes in. At least my sneaks are clean now

    Spent the day at home working on some small projects and spending time with the family. Made it to the pool before dinner tonight and joined the masses as the Rec is closed tomorrow due to Bennington Battle Day this weekend.

    150 Fr/150 Bk/200 IM drill/200 mix
    3 x (100 kick into 200 Pull)
    4 x 50 on traffic (25 easy free into 25 fast IMO)
    200 loosen and out
    (Solo/Rec/2000 yds/40 min)

    Off for the weekend, with some fun outings planned.
    Swim Workouts
  3. 8|15|14 SCM

    500 warmup with snorkel

    7 x 50 free on 1:30
    • after flip turn, did some vertical DKing while rolling forward to belly on transition to breakout
    • used snorkel

    7 x 50 free on 1:30
    • flip turned with head/arms deep, did upside-down vertical DK with hands at floor "T" at 8' end (kicking up) and transitioned to breakout
    • used snorkel

    400 consisting of drills, strokes, bursts/easy, well rested (~0:30) by the 25's
    • used snorkel and short fins

    Quite sore from my dryland routine these days. I'm at 168, last month I was 170, but I'm still 3-5 lbs stronger than what I have been. I account this to rest, recreation, and not making myself as stressed

    Updated August 15th, 2014 at 03:54 PM by __steve__

  4. Sarasota Y Sharks Masters 5:30 AM Workout-08/18/2013

    by , August 15th, 2014 at 03:16 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Last day of LC
    WARM UP:
    4 X 100 2:00 1:45
    2 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, 2 right.

    4 X 200 4:20
    100 kick/100 swim

    1 X 100 strong--85/90%
    1 x 100 easy
    1 X 100 @ 100%
    1 X 100 easy
    Choice--all on 2:30

    6 X 250 pull 4:15
    Build last 100 to fast on all swims

    WARM DOWN: 4 x 50 easy

    Swim Workouts
  5. Friday, August 15, 2014

    by , August 15th, 2014 at 09:02 AM (Trying to Train Smarter, Not Just Harder)
    I have become lazy of late. I blame it on my impending birthday (tomorrow!!), but I think it has more to do with ATAC not being there in the mornings for about the last month, and having to train with others who get out at 6:30 -- so I tend to not stay in for the full 90 minutes that I used to. Additionally, with my new job, and longer commute, I really MUST be in the locker room at 7am, or I will be late to work, so it is easy for me to excuse myself, by saying that I need to get moving (towards work).

    Anyway, felt sort of uncoordinated in the water today, if that is even possible. The pool is back to SCY until Christmas, due to the HS season.

    600 back/free
    300 kick
    Two times thru:
    300 pull
    2 x 150 IM twitch on 2:15
    3 x 100 pull @ 1:25
    6 x 50 @ :45
    Total: 330 SCY
  6. How to encourage participation in swim meets

    by , August 15th, 2014 at 12:00 AM (Questions from Coaches)
    Q: How do I encourage my novice Masters swimmers to participate in their first swim meet?

    A: Swim meets can be very intimidating to both the novice and the experienced meet swimmer. While the majority of USMS members choose not to compete, those who do compete do so for a variety of reasons: the thrill of competition, the need to measure athletic prowess or fitness level, the catalyst that keeps them in the pool training, or the fun they have at swim meets with their teammates and friends.

    Before encouraging a swimmer who has shown no interest in swimming in meets to try his first meet, a coach should teach the basics--starts, turns and finishes--and explain the rules. Make this part of your weekly routine. Get the swimmer comfortable performing everything he will need to do the day of the event. Once the swimmer has mastered these basic skills, then you can approach him with the idea of trying a swim meet.

    A progression of low pressure preparation for swim meets may include:

    • Hosting a swim for time during a scheduled practice where the novice can start from a push from in the water, dive from the side of the pool, or dive off the blocks. (All backstroke starts are from in the water.) The coach should explain and follow swim meet protocol for starts by blowing three short whistles and one long whistle to ready the swimmer. Have teammates cheer for the novice at both ends and sides of the pool.
    • Introducing relays during practice with each foursome consisting of a fast, less-than-fast, not-so-fast, and novice swimmer with as close a finish as you can organize. Cheering by teammates should be made mandatory.
    • Inviting the novice to observe a swim meet. Not everyone that swims in meets swims fast.
    • Hosting an intersquad meet. Include 25s in the order of events as well as 100s for relays.
    • Hosting a duel meet with another local Masters program. Earlier this summer, the Richmond Plunge Masters challenged the Cal Aquatic Masters to a duel in the pool. The event created a welcoming atmosphere for both the novice and accomplished meet swimmer and a positive team building opportunity.
    • Finding a local one-day meet that offers 25s and/or 50s. Arrange for a post swim meet gathering. Promoting the event as a social gathering with a little bit of swimming can help erase or reduce the anxiety many newbies fear.
    • Locating a swim meet where your swimmers can carpool. If possible, rent a bus and travel to the meet as a group. I'm sure your swimmers will quickly realize how much fun the ride back home in a bus can be.

    Your job as a Masters swim coach is to keep your athletes in the water swimming for a lifetime. Don't push so hard the swimmer abandons the sport. Making swimming the funnest sport should be your priority along with safety. The more fun your swimmers are having, the more fun you'll have coaching.

    Updated September 18th, 2014 at 09:47 AM by Bill Brenner

  7. Nationals

    by , August 14th, 2014 at 05:25 PM (One Stroke at a Time)
    I haven't been blogging much and have been swimming rather sporadically. I was pretty regular at practice until mid-July. My son had two multiple day swim meets (including TAGS which is a big deal here) and then I went on vacation in the UP of Michigan where the closet pool was over an hour away. I did get in Lake Superior a few times. The temperature in the low 60s prevented any long swims. I decided to come to the meet despite suboptimal preparation. In order, to get here I moved my treatment from Wednesday to Tuesday, worked half day on Wednesday and then flew out on Wednesday afternoon. I started my 2 week cycle of oral chemo on Wednesday night so my timing is not great for the meet but that's life. I'm staying with friends in Bethesda so drove to the pool this am. Seeing the traffic at 6:30 am going toward DC reminded me of one the reasons that we moved 9 years ago.

    I had an inauspicious start to my meet as I couldn't get into my new suit. I wasn't planning on getting a new suit and ordered one at the last minute so had it delivered to my friend's house. I ordered an A3 suit (I with someone who wears this kind of suit so I thought I would give it a try). I ordered one size larger than what the sizing chart said and still couldn't get in it. It seemed like a really nice suit so I was a little disappointed. I ended up wearing my 2 year old Tracer Lite which was fine. I swam 2 events. I was third in the 200 fly and second in the 800 free. My times were fairly slow but I would of had to be substantially faster to move up any places. I saw quite a few people I hadn't seen in awhile and watched my teammates doing their sprints (We have four men here and me and we figured out that I'll probably swim more meters in my events than the four combined). I'm looking forward to watching them swim some rocking relays. My day also ended on a slapping my hand against my forehead note as I walked out and saw that I had a parking ticket issued 6 minutes before I got to my car (15 minutes after the meter expired). I'll swim the 400 IM and 100 breast tomorrow and then have Saturday off. Good luck to everyone who is here.

    Updated August 14th, 2014 at 08:50 PM by MaryR

  8. Sarasota Y Sharks Masters 5:30 AM Workout-08/15/2013

    by , August 14th, 2014 at 01:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 2:00 1:45
    4 X 50 1:00 :50
    Three rounds. Round 1 left, rounds 2&3 right.

    1 X 200 kick 5:00
    6 X 50 kick--build-- 1:15

    12 X 50 choice 1:15
    odd: easy
    even: fast

    8 X 150 2:30
    1&2: moderate
    3&4: middle 50 fast
    5&6: last 50 fast
    7&8: fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  9. Wed. Aug. 13

    by , August 13th, 2014 at 09:38 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy Masters

    I did a little on my own before the official hour practice started:
    500 various
    10 x 25 fly w/fins @ 100 pace @ :40
    150 EZ
    4 x (25 scull + 25 free w/paddles)

    Then did:

    8 x 50, 1st 25 stroke @ :50
    1 x 50 EZ

    6 x 25 @ :45, 1/1 length SDK
    1 x 50 EZ

    6 x 25 @ :45 1/2 SDK
    1x 50 EZ

    3 x (6 x 50), #6 always fast @ 1:00
    R1 = kick
    R2 = stroke
    R3 = stroke, but that I did dolphin kick w/fins
    1 x 50 EZ

    3 x (6 x 25) @ :35, #6 always fast
    R1 = kick
    R2 = stroke, did fly w/fins @ 100 pace
    R3 = stroke, but I did dolphin kick w/fins @ 100 pace
    1 x 50 EZ

    1 x 50 AFAP
    -- dismal effort here for me
    1 x 100 EZ

    Total: 3350


    I was pretty tired again tonight. I've been going at it hard for almost 6 weeks and I need a recovery week. I plan on resting hard at the beach next week! I could use some R&R. My right shoulder was bothering me on fly tonight, which it hadn't previously, so that could use some R&R too. Looking forward to seeing how friends do at nationals!

    Updated August 18th, 2014 at 10:31 AM by The Fortress

    Swim Workouts
  10. 8/13/14

    Only six of us today. Perfect time for drill day

    500 mix up

    ~ 40 min of backstroke drills and swims
    -- mostly body position and catch drills

    4 x through
    100 swim @ 1:30 moderate
    2 x 75 pull @ 1:15 (1 EZ/ 1 fast)
    3 x 50 kick @ 1:20 descend to fast
    4 x 25 sprint @ 40
    --went backstroke on round three

    100 EZ

    2600 + drills

    gotta love drill day!
  11. 8|13|14 SCM

    500 swim with snorkel
    500 flutter kick with snorkel and board

    15 x 25 on 0:40 as 12.5 fast, flip mid-pool, and 12.5 recovery kick on back
    8 starts from block, odds were relay style
    300 drill with fins
  12. 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
  13. 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
  14. 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

  15. 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.
  16. 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
  17. 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
  18. 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
  19. 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
  20. 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