New Territory 25 SCY
8 x 50 Free Hand Drill
8 x 50 Kick, DPS build by 25
10x 50 free AFAP on 2:00 - Kept all at :30 -
300 pull breath every 3rd
3 x (2x 25 underwater kick, 100 free)
Borrowing from our fine selection of workouts here at the USMS website, I did just a part of Pats workout for today. (cut in half and mutilated so it's unrecognizable)
Warm 400 (with some stretching)
2x (200 FR, 100 IM Drill, 50 K)
6x50 FR Build (did :32-:32 on :45)
6x50 K (i added fins on :50)
7x100 FR on 1:45 (avg 1:15) (needed the extra rest)
2x75 IM Build (calfs started cramping)
I would hate to sign up for the Pacific Championships (Apr 19) on such a bumpy disorganized workout plan with a temperamental back issue, and come in 8th or 12th in my age group (100FR)....don't know if its worth it..hmmm
I got up and went to the work out I committed to however no sparks are flying here. Maybe my body is shutting down so I am just going to go with it. I am packing and planning and taking my time.
I will rock tomorrow. I will rock tomorrow.
Well I slept in 15 minutes this morning and decided to just do an easy warm up and easy swims. Have the meet at Dynamo tomorrow so I left the swim toys home and used one of the public kick boards only.
1000 as 200 swim/pull/swim/kick/swim
5x200 IM (no interval) #1 drill, #2 kick, #3 pull, #4 drill, #5 swim
2x100 kick #1 breast, #2 free
That was it short and sweat. No speed at all just loosen up.
Total 2200 meters
5 x 100 W/U
10 x 25 FL :45
10 x 25 BK :45
10 x 25 BR :40
10 x 25 FR :30
3 times through
200 IM 4:30
Nearly died on the 3rd 200 IM fly so I had to recover at wall and continue
12 x 25 K :45 MMMF
3 x 100 Snork
200 Swim paddles FR/BR by 25
Updated March 27th, 2009 at 08:52 AM by SwimStud
Have been a little light on the swimming this week. It has been hard to hit the indoor pool with the wonderful weather we have been having. The pool where I swim is 40 years old - I like to call it "The Dungeon." In another two months, I guess I can hit the outdoor pool where we belong.
Warm-up: 100 swim, 100 kick, 100 pull
7 x 100 back on 2:00 - focus on quicksilver stroke technique
6 x 50 hard on 1:15 - odds are fly and evens are free
300 kick with fins - 100 kick on back, 100 kick on side, 100 kick on front
8 x 25 - hard on :45 - alternate 2 x 25 fly with 2 x 25 free
4 x 25 - 12.5 all out, 12.5 easy (Do 2 free and 2 fly)
Total yards: 2000
Immediately followed by a 3.7 mile easy run which was done in 34:43.
1. Interesting how one basic technique change in your stroke can make all the difference. I've been focusing on what quicksilver said about keeping the shoulder "high and dry" on backstroke. I feel like my rotation is so much better and that I am "swimming downhill" now. Kind of excited about swimming backstroke again and can't wait to try it out at a meet.
2. I wonder if SDK is for everybody. I noticed in the Olympics that Dara did not make much use of it on her 100 free. You could really see the difference between her style and Natalie C. who really took advantage of it. I've tried doing it on my 50 fly in prior years (back in 2001) and I didn't see an advantage. I don't have good flexibility in my lower back, so maybe I'm not getting as much out of my kick as others would.
Last week after lifting some bales of hay, cutting firewood and assorted chores, my back answered back with a hard clamp on my sciatic nerve; I could barely walk...Had to let Berkeley go, cause I wanted to be 100%, not limping around in agony...
Anyways, I borrowed one of Mo's workouts today
Warm 2x200 with stretching
4x50 Drill FR fist/catch-up
4x100 on 1:30 (did 1:12, 1:17, 1:19, 1:16)
4X150 on 2:15 ( did 2:20, 2:15, 2:30, 2:30)
3x (1x500 1x100)
Broken 500's RI :10-:15
HS swim team started pulling the covers, so I
quit here with a;
There was just one more broken 500 and I forgot about the easy 100's after each 500.
This was an excellent set-up, I was focused on my push off, SDK, and breakout, I noticed by the time I surfaced, I didn't feel the "wall of pressure" and I was about 5 yards further away from the flags, also worked on turns- fighting the urge to breath for just one more stroke!
i just received the following via email, and I suspect many of you have, as well.
I must say that I find the snifter of suit catastrophe in the air absolutely delicious!
I am going to post Kathy Casey's excellent letter of clarification of what is known and unknown at this point in time, while adding a few comments, questions, observations, and suggestions of my own. Mine will be in red; Kathy's in original black.
NOTICE TO ALL U. S. MASTERS SWIMMING MEMBERS
Hi, back atcha! I must say, I have been noticing you, too!
In light of new swimsuit testing and approval being conducted by FINA according to its recent "Dubai Charter", the following is U.S. Masters Swimming's official interpretation of Swimwear rule 102.14:
Sorry to be nitpicky here, but how did the international governing body for competitive swimming end up making key decisions in a desert nation?
#1. NEW U.S.M.S. SWIMWEAR INTERPRETATION
FINA approval or rejection of new swimwear introduced after September 30, 2007, will be accepted by U.S. Masters Swimming for U.S.M.S. sanctioned and recognized competition.
What exactly happened on September 30th, 2007 that made this such a pivotal point in time? Is this when some new suit debuted?
I Googled the date and managed to find the following political cartoon, but I am not sure what, if anything, this has to do with swimming costumes:
The following interpretation regarding the use of two suits during competition is effective immediately. This interpretation conforms to the recent interpretations issued by FINA (03/15/09) and USA Swimming (03/18/09).
#2. NEW U.S.M.S. SWIMWEAR INTERPRETATION
For purposes of Article 102.14 of U.S. Masters Swimming Rules of Competition, Swimwear, the use of more than one suit at a time during any U.S.M.S. sanctioned or recognized competition is prohibited.
This Article 102.14 of which you so confidently speak--how do we know it actually exists? Are you absolutely sure you don't mean Codicil 102.14 of Article Subsection 27-A paragraph 4 xiv? How do you intend to prove this to a "B70-Conspiracy-Theory-Friendly" audience of vigilantes? Will the proof be offered in an American court under our, shall we say, highly malleable rules of law? Or do you intend to have it tried in Dubai under some sort of Wahhabi Doctrine, punishable by hand removal?
QUESTIONS & ANSWERS:
1. Question: Can I wear a regular racing suit that is not a body suit?
Answer: Yes, suits introduced prior to September 30, 2007, are legal for U.S.M.S. competition.
Must I wear a suit at all? And if I must, must CreamPuff? In the case of an affirmative in the latter case, give me 117 good reasons why.
2. Question: Can I wear my LZR at nationals in May?
Answer: At this point questions about suits (those introduced after
September 30, 2007) for nationals cannot be answered because the new list of
FINA-approved suits has not been published nor is there a set date for
publication of that list by FINA. Until FINA publishes the new list of
approved suits, the current status of approved or rejected suits is in
effect; therefore, your LZR is currently approved for competition until the
new FINA list is published. However, should U.S.M.S. officially receive
information that any of currently marketed suits introduced after September
30, 2007, have been rejected by FINA, those suits will no longer be
You menton "your LSR" as in, I presume, "my LSR." Where is it? What have you done with my LSR? To the best of my knowledge, I have never received my LSR from USMS. Was this a membership premium that I somehow failed to receive? If so, please send immediately, because I plan to use it in all non-Dubai covered competitions.
3. Question: Why can't questions about suits for nationals be answered now?
Answer: According to the Dubai Charter (published by FINA 03/15/09),
manufacturers must resubmit their suits for approval by March 31, 2009. The
suits will be retested under a new system for buoyancy (no more than 1
Newton), material (no thicker than 1 mm), and construction (no trapping of
air), just to mention a few criteria. At the point of publication by FINA
of newly approved suits, the questions about legal suits for nationals can
Or, to put it less politely, because we don't want to.
Na na na na naaaa na!
FINA, after letting many of you twist in the wind with regards to the IGLA world records situation, wants a new issue to cause those whom it "represents" to suffer over for a while.
Suffering builds character. This is an implicit part of FINA's mission.
4. Question: How will this impact Masters competitors?
Unofficial Answer: It's going to ruin them.
Official Answer: That LZR, TYR, or Blueseventy suit you bought after September 30,
2007, is legal at this moment, but it could be illegal after the new
FINA-approved swimsuit list is published. Regardless of the new list, that
old Fastskin that you have will be legal since it was introduced prior to
September 30, 2007.
5. Question: My coach is forcing me to swim the 1650 Free as a training
swim. Can I wear a drag suit over my jammers?
Answer: No. Although wearing an extra drag suit may not be perceived as
having an advantage, the interpretation is that only one swimsuit is
Ordinarily, one would think that coaches would not be allowed to force you to do anything. However, upon closer reading of the FINA rulings from Dubai, we have found that slavery is, indeed, legal in that part of the world. We encourage you to do what he or she forces you to do, and gladly, or get used to the sting of bullwhips crackin'!
Try to see the humor here. It is, you must agree, a a rather risible twist on the meaning of "master", eh? And all the time you thought you were the "Massa"!
6. Question: Does "one suit for competition" mean I can only wear one suit
for the whole meet?
Answer: No. You can change suits during the meet, (True or false? you need a note from your doctor documenting an existing yeast or other form of fungal infection, AKA, "crotch rot," aggavated by hours spent in damp clothing?) but you can only wear one
suit at a time. This restriction applies only to the actual races
(competition). Where do I sign up as volunteer "Citizen Swimmer Inspector"? Is it true that guys like me will be issued special cards that allow all hours access to the Women's Changing rooms, plus indemnity against any "nuisance" harassment suits filed during the discharge of our inspection duties? You can wear more than one suit during warm-up and
warm-down. This restriction applies to all types, makes, and models of swim
suits, but it is not intended to apply to athletic supporters or modesty
type wear (a single pair of "briefs" or "bikini bottoms or top" or a sports
bra worn to ensure modesty and privacy).
I don't get it. Do I have to wear a bra? What about my home-made bubble wrap "modesty" vest cum codpiece? Surely this is still legal?
Feel free to contact me with any questions.
Thanks, Kathy. If I can think of more, I will not hesitate to post them!
Kathy Casey, Chair,
U.S. Masters Swimming Rules Committee
Walked into the pool with my MF today. The MF seems to be a kid magnet.
Had the following conversation with a few kids:
Kid: Are those "airplane shoes"? What are you doing with airplane shoes?
Me: No, they're shoes you use in the water.
Kid: Why would someone wear shoes in the water?
Me: Well, these shoes have a fin attached to help you swim faster and more like a dolphin.
Kid: You want to be a dolphin? I thought you were a human.
Me: People swim faster when they swim like dolphins.
Me: Dolphins move efficiently through the water. It's good to swim butterfly that way.
Kid: I thought you wanted to be a dolphin, not a butterfly.
Me: OK, gotta go swim with my airplane shoes now.
700 variety warm up
10 x 50 backstroke w/nose clip @ 1:00
12/10 SDks per 25
(Was using the basic Speedo nose clip. Felt like it was going to fall off all the time. I like the silicon ones better.)
10 x 50 @ 1:00
1st 25: fly @ 100 pace
2nd 25: easy
5 x (50 AFAP dolphin kick on back w/MF + 50 EZ) @ 2:30
Went: 23, 22, 22.5, 22, 22.5-23
Seems a bit faster with the nose clip, as I can stay under slightly longer. Have to slow down a touch and stop a couple inches before the wall at the finish. I'm traveling so fast, I'm worried I'll jam my fingers on the wall otherwise.
8 x (25 AFAP + 25 easy)
odds: 4 AFAP free, 4 AFAP backstroke kick (alternated them)
Had planned to do a 500 fartlek dolphin kick, but ran out of time. May do that tomorrow.
1. Are lat pulldowns duplicative of pull ups? Do you need to do both?
2. Does it really matter whether you're using a wide or narrow grip on pull ups and chin ups? I guess the wide grip works the lats more?
3. The rack pulls Jazz was doing the other day are very similar to deadlifts. Do they hit the upper back more? Is it a good thing to do both exercises or alternate them?
I'm pretty sore and tired from the weights and swim workouts. Really really glad I didn't opt to swim the 50 free at Sectionals this weekend. I'll be content to watch evilstroke.
I have increased my yardage and changed my freestyle this year(more EVF stroke).
I believe the combination of more h2o resistance and higher yardage at faster paces has almost trashed my shoulders. They feel good when I swim but they ache when I'm on land and even more in bed at night. I am hoping this week's taper resolves some of this ache and gives them time to recycle for some great summer training. Here is the total yards each day of the taper. I have been doing short sets with more rest but faster swims. Each day I have warmed-up with an easy 500 free with concentration of efficient flip turns.
Sunday-2,550 (worked on starts/relay starts too)
Monday-Did nothing but stretch and core work
Tuesday-1,900 LC meters at Fisher's (the pool where the state meet will be) We didn't know it was going to be LC, but it felt nice to swim long and stretch out a little.
Wednesday-2,000 I was having such a great swim I forgot to stop at 1,500 and accidently did an extra set of 50's.
Thursday- I haven't gone yet but I'm doing 1,500 and stopping. 500 warm-up, 5X100 on 2:15(half IM/half free), 10X50 on 1:10 (all Free)
Easy 100 back cooldown.
Friday-Doing nothing except stretch/core work. I will get a good warm-up before my 1.650 then swim like a 53 year old she-demon! (I hope) I would like to do well on my 200 Free which is the first event after the 1650. The other 2 events will just be to scrape up any points I can get for the Nasti's. Sunday is the same plan....1,000 first thing in the morning, 500 Free is the last event of the day. The other 2 events are just for the "old gipper"!
The speed suit I garnered is the Blue Seventy Point Zero 3. This is a swim skin made for triathletes/open water. I am not really sure what the difference is between the PS3 and the Nero. I am going to give it a shot on the 1,650....if I hate it I'll just retire it till OW season and give it another try. I am really not a picky person so it will probably feel fine...I hope at least.
My son returned home after a winter in Tempe, AZ. He is home for 2 weeks then heads off to the "Big Apple" NYC! Sometimes I wish I could be him!
I just got a "student teacher" who will be with me for the rest of the year. He's a cutie and seems to have a great way with the students! He will take classes over after next week!
master workout tomorrow or I just won't feel right for the meet Saturday at Duke. I want to be lazy and say "part of your taper plan, baby. Take a vacation!"
But you see, it is the strength I gain from numbers, the other swimmers that will carry me through the 500 free, the 50 free and the 50 breast. I know it will provide the confidence I need. I've written it down and now there is no backing off. I know I don't have to work too hard. Few sprints, turns, focus on stroke and plans. Talk to the coach and say goodbye until Monday. Well, this is it. Here I go! Why is my heart in my throat already?
P.S. I am really not a girly girl but I painted my toenails peach so I would remember to keep my head down and dive for the peaches in the basket.
Updated March 26th, 2009 at 04:52 PM by flippergirl
Since I have a meet on Saturday, workouts today and tomorrow will be a bit easier.
200 swim, 200 kick, 200 drill, 200 pull
(Round 1 free, round 2 back)
swim 3x100 IM descend to about 75-80% on 2:00
6 x 50 (odds free, evens no free) build each to about 85% on 1:00
(free around :37, did #2 & #4 back at :41, #6 fly at :42)
200 easy free: breathe every 3 on the even 25s; breathe whatever on the odd 25s
sprint 3 x 25 choice off blocks:
free or back to a foot touch to work on getting around on the turns; walk back
(I had one of the lifeguards time me, from a roll start:
#1 fly - 13.53, #2 back - 15.50, #3 free - 13.13)
200 easy choice swim down
Updated March 26th, 2009 at 10:17 PM by poolraat
Thu Mar 25th, 2009
Coughed a bit in today's practice
2009 South Central Zone USMS Championships
Friday March 27 - Sun March 29, 2009
1 day away
50 fl, bk, br , fr
100 fr, bk, fl & im
200 IM, FR
USMS MASTERS NATIONALS
May 8 - 10
43 days away
TODAYS SWIM PRACTICE
6:30 - 8:00
scy TSC main pool
swam with tyler
saw todd, larry, dede, doug, max
Dove in at 7:32
8 x 50
evens mod went 29's & 30's
put on FS PRO jammer
25 fl with 10 SDKs
Felt ok in the shoulders but my right knee is acting up. Was able to kick breaststroke with no pain but pushing off the wall was a little tough. Must be weather related.
1000 Free as 200 swim/pull/swim/kick/swim
10x50 @ 1:15 Back as 25 right arm 25 left arm
5x100 @ 2:30 Back as 25 rt arm underwater recovery, 25 lt arm underwater recovery, 50 swim
800 IM kick in reverse order
200 Free Build
200 Free alternate swim/drill
200 Free EZ
Total 3400 yards
...OK where do I kind the steps in Philly?
Got 3200 in today
5 x 100
30 x 50 1:00
5 x 100 BK 2:30 yeah generous interval even for me.
500 Dolphin Kick some SDK, some laying on back, some with board...good ab workout!
200 EZ to cool.
3/19 New Territory SCY
I have it written down someplace. If I don't get it blogged quickly it disappears.
3/24 New Territory SCY
8 x 50 Drill, DPS
16 x 25 DPS, Build
400 Pull breath control
8 x 25 odd underwater, even build
200 warm down
Went to a 60 minute spin class. Haven't been in ages; this may have been my first since January. It was a hard one with lots of hill intervals. It just kicked my butt after the kick fest in the pool yesterday.
15 minutes of stretching
Got a quick 2 miles in. Had to drop off my car for inspection and to get the brakes checked. I ran home and then ran back to pick up the car. Legs burned.
Increased weight ... prepared to be sore tomorrow!
deadlift, 110 x 2 x 10
seated narrow grip lat pulldown, 110 x 2 x 10
standing ab crunch, 80 x 2 x 10
bench press, 90 x 2 x 12
alternating hammers, 20 x 2 x 20
external rotators, 10 x 2 x 15, each arm
arm extensions, 3 x 3 x 10
back extensions w/25 lb weight, 2 x 15
long arm crunches, 2 x 25
russian twists w/med ball, 2 x 50
V ups w/med ball, 2 x 15
scissoring, 2 x 50
iron monkeys, 2 x 25
(meant to do burpees, but forgot)
2 x 15 push ups
5 x 5 pullups
I think I did a pull up for the first time in my life just a month or so ago. lol Geekity has been working on his pull ups as well. Since he hasn't posted details, I'm assuming I'm in the lead in our informal contest. Stud was doing very well on the chinning and pulling as well, but he's behind the pace with his recent back injury. Can he catch up? hehe
10 minutes of stretching
Checked the Cross Fit site last night for the first time in awhile to check out the WODs. Saw that the "Kipping" pull up is Cross Fit's pull up of choice.
Here's a video:
[ame="http://www.youtube.com/watch?v=tAZaHzd6qAY"]YouTube - CrossFit - Kipping Pull-Ups[/ame]
Looks rather hazardous on the joints?
Cross Fit says that it's mean to generate explosive power and is more akin to a plyometric than the conventional pull up where you "numb" your lower body. The theory is that it uses more muscle groups with greater intensity. By increasing an individual's max power output, you have increases in absolute strength, speed, endurance and stamina rather than simply strength gains.
1. Jazz mentioned yesterday that it's OK to complement strength training with core work if you don't exhaust yourself with too many reps. Is this right? How many reps is too many? Don't we need core endurance as well as core strength? Chris?
2. Hulk recommended 4 weeks of progressive training and 1 week of rest. By "progressive" he said he meant changing up the weight or intensity. Aren't I pretty much already doing that with increasing weight and doing different exercises? Or is something else meant by "progressive" training? And how is that more beneficial than conventional lifting?
3. Aside from lunges (still taking a break from these) and squats, what other exercises/weights are good for improving hip strength?
4. In the never ending B70 debate, Jim -- author of the newest urban myth -- finally conceded last night that the suit helps certain body types more than others. He also opined, however, that if I gave up weights and still used the B70, my 50 times might be slower but my 100 times likely would be the same. Don't agree! I think the weights help my 100s as well.
Updated March 25th, 2009 at 05:13 PM by The Fortress
12x50 IM@1:15 FL(Drill)/BK - BK/BR - BR/FR
4x50 Kick BR@1:30 Hands together/no board
4x25 FR@:30 Fast/Easy
4x25 BK@:45 Min 4 SDK each push
11:00 AM to Noon at the Downtown YMCA (SCM), coached by the coolest coach (and toughest) ever, Elisa! Oh yeah, it's also our puppy's first birthday. Not the boxer of my avatar, but the cute little yellow lab that used to be my avatar until Geek made me change it!
200 - alternate one arm fly and free
150 drill - right arm fly/left arm fly/two strokes breast - breathe only on the one arm fly strokes
50 back kick
3x175 free descend on 3:30 - 3:08, 3:04, 2:58
4x50 fast fly on 1:10 - I tried, but ended up doing one arm fly for this whole set.
3x150 free descend on 3:00 - 2:35, 2:30, 2:19
4x50 fast breast on 1:10 - I went :55 or so for three of these. I very nearly got sick on #3, so I stopped and swam easy free back to the wall.
3x125 free descend on 2:30 - 2:15, 2:05, 1:57
100 alternate ez free and one arm fly
Notes: Fly is a little discouraging to me. I feel like it's just a matter of timing. I am pretty certain that I'm strong enough to swim the stroke, but I struggle to get my arms out of the water. I'll keep working on it.
This workout seemed innocent enough, but the intervals were longer than we're used to. We typically see 125s as the longest interval, so the 175s and 150s were quite painful. The fact that I had to skip a breast stroke interval made me a little sheepish since I am that guy who always gives others a hard time about slacking off!
Updated March 25th, 2009 at 02:33 PM by Iwannafly
This coming Saturday will be my 1st meet of the year. The Utah Masters State Meet.
SCY, with Carrie
400 reverse IM alternate kick/swim by 25
300 pull free
200 IM drill
200 no free
(did this as continuous 100 IM 100 rev IM)
swim 6x50 choice on 1:00 alternate drill/build by 25
(went 2x fly-back-free on these)
swim 4x50 free on 1:00 descend 1-4
swim 2x50 choice on 1:00 #2 faster than #1
(did back, went 40, 36)
pull 2x200 with 20 sec. rest: #1 free, #2 back; keep 'em both nice and smooth
(went 2:45, 3:10)
swim 3x50 on 2:30 as 25 fast off blocks, 25 easy float back
(did #1 fly, #2 back, #3 free, didn't get any times)
300 swim down
Total: 2550 yards
40 minute spinning class at noon. This one was a nice "easy ride".
Updated March 25th, 2009 at 05:20 PM by poolraat