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  1. Week 103 - Saturday

    by , September 20th, 2014 at 05:09 PM (After a long rest)
    I fell asleep pretty early last night despite it being my daughters birthday. This weeks work stress finally caught up and I was out cold by 8pm. I woke feeling pretty good this morning. After my massage on Tuesday I felt good but have been stiff the last couple of days and woke feeling this way this morning. The stiffness did not really ease until today's main set when I finally felt ok for a while. As it turned out I actually had my best practice today in quite sometime.

    Warm up
    800 reverse IM twitch
    100 easy while waiting for everyone else.

    Main sets
    6x(25 stroke fast on :40, 50 fast free on 1min, 100 IM on 1:30)
    8x100 with find on 1:20 descend 1-4 and 5-8
    100 easy
    4x50 on :35
    4x50 back on 1min
    4x50 on :35

    warm down
    100 easy

    total 3550scy

    on the first main set I did the 25s in IM order with no free and went 14,15,17,14,14,17. The 50s free I held 200 pace and was 26 and 27s and the IMs I started out at 1:09 and dropped to 1:04 on the last two. This is the fastest IMs I recall doing in practice and despite not feeling great I was definitely fast. The kick I descended and went 1:05,1:04,1:02,1:00,1:08,1:04,1:02,1:00. The 50s I held 29s on the free and 33s on the back. On the last 50 free I was able to go a :27. I then jumped out of the pool and timed in my daughters inter squad meet. Long morning!!
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout-09/22/2013

    by , September 19th, 2014 at 01:12 PM (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, pull
    Negative split the 300 and 200.
    Swim the 100 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  3. State of Masters Swimming Address

    by , September 19th, 2014 at 11:41 AM (From the Executive Director: U.S. Masters Swimming's Journey)
    It was my privilege to deliver the State of Masters Swimming address at our annual meeting to the USMS House of Delegates.

    2014 U.S. Masters Swimming Annual Meeting
    Rob Butcher, Executive Director
    September 14, 2014

    It was 46 years ago, yes 46 years, a survey went out to 2,000 swim coaches, asking for suggestions to grow swimming. Ransom Arthur wrote back suggesting ASCA sponsor a committee of swimming for adults. In the social upheaval of that time—with the Vietnam War, and the sex, drugs, and rock-n-roll culture—proposing that adults exercise for physical fitness and well-being was—well, at best, a fringe idea.

    The graveyard of sports that thought they could create a national organization like USMS is overflowing. So the development of the idea that adults should exercise for health and embrace a lifestyle we know as Masters Swimming, and an organization that supports the journey is an incredibly rare success story— so rare that no other country in the world has a self-governed Masters Swimming organization. Not one, and that’s something we can’t and never should take for granted.

    Walking through the four-plus decades of our history, we see the passion and indelible commitments that our founding fathers and generational leaders made to develop Masters Swimming and USMS. The fingerprints of Ransom Arthur, John Spannuth, Bob Beach, Ted Haartz, Dot Donnelly, Mel Goldstein, Tom Boak, Nancy Ridout, Rob Copeland, Jim Miller, and so many others are a permanent and lasting legacy.

    On our wall of leaders are two other Hall of Famers: Paul Hutinger and June Krauser, the “Mother of Masters Swimming.” In our earliest days June and Paul established the framework of the USMS services that have richly benefitted each of us in our swimming journey.

    Before there was the Internet, social media, text messages, and all our other communication channels, there was SwimMaster. SwimMaster was June’s brainchild—and it was a labor of love. SwimMaster was the original glue that attracted and bound many to the adult swimming community. June spent untold hours and energy gathering results from Masters Swimming competitions. She compiled the data, printed copies, and mailed it to members. When the content in SwimMaster began to expand to include educational information such as stroke improvement and workouts, we can begin to appreciate Paul’s contributions.

    The principle of sharing information has been a bedrock value and one that we continue to uphold to fulfill our vision. June and Paul knew this principle and we are deeply indebted to them for their decades of service.

    A lot of us started our swimming journey as age groupers or summer league swimmers. Although our motivations to swim may have changed now that we’re adults, we still hold inside each of us a genuine enthusiasm for this lifestyle we so love. If you didn’t still have that enthusiasm, why else would you get up predawn to go get in some laps? Or high-five a lanemate when you both finish a challenging set? Or hug your coach when he gave you stroke feedback that improved your swimming technique?

    In the past few decades, a new generation of adults has joined in the Masters Swimming journey. Their backgrounds and interests are different than what we former age groupers have experienced. Some are on the journey simply to get in better shape. Some are triathletes who want to improve the swim part of their triathlon. And some are starting at the beginning—just wanting to learn the basic lifesaving skill of swimming. We’re a melting pot of diverse backgrounds and regardless of our motivation, age, or swimming ability, what binds us is the desire to swim.

    As each of us is on our own swimming journey, USMS is also on a journey. And the journey for USMS includes a commitment to our vision to become the premier resource for adult aquatic fitness and make fitness through swimming available for as many adults as possible.

    Surveys have reinforced the need for knowledgeable and motivated coaches. About 10 years ago, our volunteers came up with an idea to host a coach mentor conference. Several of you were the visionaries for this type of education and sharing. The goal of the conference was to provide a platform for our best and most respected coaches to share their knowledge and experience with other Masters Swimming coaches. Seeing the opportunity and benefit championed by our volunteers from that seed idea, USMS made a commitment to provide a professional-grade education program for Masters Swimming coaches, and today we can proudly say that nearly 2,000 Masters coaches have achieved certification.

    We’ve not delegated or outsourced our education responsibilities—we take to heart that it’s up to us to promote the USMS values outlined in our strategic plan. Authoring and teaching our coach certification program has been a partnership between our education team and our Coaches Committee. It’s a massive and sustained commitment to create and manage a program of this scope—a scope that’s growing every day. It’s also a very wise investment. I’m pleased to report, not only do the newly certified coaches tell us we’re living up to that standard, but our program has become the model for other adult sports organizations in the U.S. and across the world.

    With a show of hands, how many delegates have attended a Masters coach certification? That’s wonderful. But let’s not assume that our education programs are only speaking to the choir. We’ve invested significant time and considerable energy to develop partnerships with facilities leaders across the country with a goal of gaining more pool space for Masters Swimming programs. This year we have a record number of registered USMS clubs and workout groups as organizations such as Life Time Fitness, the Kroc Center, Sport & Health, and Debbie’s Swim School have signed on to offer Masters Swimming programs in their facilities. Even Google sees the Masters Swimming value and has registered a USMS club on its campus.

    Our commitment to new and existing Masters Swimming programs includes a two-pronged approach: educate and support the aquatics directors who are sponsoring the programs, and educate and support the coaches who are, day in and day out, impacting our members. As a result, we’re seeing Masters Swimming programs crop up in new facilities across the Country.

    Consider Ovetta Sampson. Ovetta is a triathlon coach and was seeking to expand her coaching business. She took our Masters coach certification program and tapped into the resources offered by our education services unit. Recently Ovetta wrote these words to Education Director Bill Brenner:

    “I just wanted to personally thank you for coming to see the administration officials at the Kroc Center in Chicago. Because of your willingness to explain the USMS program, I really do believe that they decided to house my USMS club. Yesterday at our first practice we had 16 swimmers, all African-American or Latino and all USMS members! We're on our way to allowing more adults to enjoy swimming and triathlon. I just wanted to personally thank you and say ‘keep it up.’”

    Results like Ovetta’s are happening because our treasure of top-tier coaches such as Scott Bay, Cokie Lepinski, Stu Kahn, and others genuinely enjoy teaching other coaches and are willing to travel the country to do it.

    More Masters programs like Ovetta’s are starting and growing because our professional staff—our All Stars of Mel Goldstein and Bill Brenner—have the business skills and gravitas to convince facilities directors that sponsoring a Masters Swimming program benefits the facility and benefits adults in the community.

    To everyone helping with our education outreach, we love your passion and thank you for your service.

    At Convention last year, our Swimming Saves Lives Foundation Board of Trustees charted its new cause and provided grants to 11 programs that would teach adults to learn-to-swim. Tomorrow, Bill Meier, the New England LMSC Chair and a grant recipient, is going to lead an energetic workshop in which he shares how the LMSC administered their grant, recruited and trained volunteers, the impact they were able to make, and what steps your LMSC should take to replicate this type of program. The opportunity to teach adults the basic lifesaving skill of swimming is a natural fit to our vision of making fitness through swimming available for as many adults as possible.

    Many of you saw the media buzz around our “April is Adult Learn-to-Swim Month” campaign. The New York Times, USA Today, San Francisco Chronicle and 3,000 other media outlets published stories about our adult learn-to-swim cause. What you may not know is why the April Adult Learn-to-Swim month is so incredibly important and how it came to be.

    It’s a wonderful story in which, once again, one of our volunteers planted a seed and the professional staff was able to act. A few weeks after last year’s Convention, Bill Meier phoned me and said, “Rob, listen. This adult learn-to-swim thing is huge. One third of American adults can’t swim the length of a pool and it’s a societal problem. The USMS mission is to encourage adults to swim and we can’t ignore the issue. We have the answer. We’re the only organization that actually has the answer. And here’s the deal: I know we can help a lot of adults by mobilizing our best asset, our volunteers. Imagine the impact we can make on society if we can encourage every USMS member to give the gift of swimming by teaching just a couple of other adults.”

    Bill continued on, “I have an idea, Rob. We need to rally the base and put visibility on the issue. Let’s dedicate a month when all our LMSCs and Masters Swimming programs give back of their time to teach other adults. We need to declare April as Adult Learn-to-Swim Month. April is ideal as that is the time of year when many pools and other bodies of water are opening for spring and summer season. To add legitimacy, let’s write to every governor, Mayor and even the President to proclaim April as Adult Learn-to-Swim Month. If we get some governors on board and show what we are doing, mainstream media will follow the story. It’s too important for them to ignore. I’ve already got a template letter drafted. Can I send it to you?”

    At our staff meeting the next week, I shared my conversation with Bill. I could see the staff’s wheels turning as they listened and immediately grasped how this would support the USMS vision. But I could also sense a feeling of “oh my goodness,” although that’s a decidedly polite way of putting it in mixed company.

    You have to realize, programs in the national office have assigned professional staff that are accountable for performance and results. But the Swimming Saves Lives Foundation has no staff assignment. It was just two years ago the Board of Directors conducted a feasibility study to see if a foundation for USMS was possible, which the study confirmed it was, and then adopted a foundation strategic plan with a cause that would have societal impact.

    We provided 11 grants this year that offered about 1,500 learn-to-swim lessons to adults. And over the past 12 months our existing USMS staff has been developing the foundation infrastructure with such things as grant agreements and an online application with online reporting. We built online giving into membership registration and 3,500 USMS members donated.

    Putting these processes in place is necessary to manage the Foundation so that Swimming Saves Lives fulfills the promise of its name: saving lives in the short term by combatting adult drowning, and saving lives in the long term by giving adults the ability to enjoy the lifelong benefits that swimming offers as part of a healthy lifestyle.

    Our Masters Coach Certification Program and our commitment to our Foundation have revealed the need for an Adult Learn-to-Swim Instructor Certification Program. Although there are many youth-focused learn-to-swim instructor programs and special programs for terrified adults, there isn’t an all-purpose learn-to-swim program for the general adult population. Our education team is in the process of writing this instructor program. We’re adopting the Red Cross Five Basic Water Competencies as the test for instructors and students.

    Our adult learn-to-swim instructor program will begin next year. Stay tuned to and STREAMLINES for more details and registration.

    We continue to make other investments into programs and services where members have expectations and that support the USMS vision. In our recent new member survey, members said the benefit that would add the most value to USMS membership is more online technique videos. So, we are creating more technique videos to meet this expectation.

    In the same survey, new members raved about the content and quality of SWIMMER magazine and the STREAMLINES eNewsletters. Many stories, features, and, especially, stroke videos, go viral upon publication. And as with our education services team, our communications and publications team doesn’t outsource or delegate responsibility. Our content is conceived, produced, and published in-house.

    The idea of having USMS-created content was started, once again, by volunteers. Prior to 2009, volunteers penned articles for—a format that’s provided the framework for what has grown into a trusted resource across the world. We used to get excited when a web article hit a thousand views. Now we have articles with 45,000 views, and videos with half a million views.

    New opportunities in social media and digital marketing are ours for the taking as we continue to build our organizational image across new platforms and reach new audiences. This is a continued commitment to our vision of becoming the trusted global resource on adult aquatic fitness.

    Here’s a valuable takeaway and suggestion from members to LMSCs: New members want more stroke clinics. Kudos to the Utah LMSC for responding to this desire by sponsoring a free swim clinic to anyone who joins or renews their membership with USMS prior to January. We hope to see other LMSCs follow suit with similar programs.

    With all this talk about investing in education, learn-to-swim, public relations, online videos and other services it’s natural to ask if we can afford it? Well, you should know this.

    USMS has no debt. We have no lines of credit and we do not owe a single penny to anyone. In the past three years, our reserve has increased by more than $800,000. We have numerous checks and balances to ensure our fiscal strength and stability. With approval from the Board of Directors, we’ll be implementing programs that had been planned for 2016 by using a portion of our reserve.

    There are many reasons USMS is a success story; Good governance; A sound financial model; and a strategic plan where we validate and publish results.

    But it all starts with buy-in to our mission and shared mutual commitment to our vision that is allowing USMS to make a positive difference in the swimming journey of so many adults.

    I trust this weekend will be a time that you hug old friends, make new ones, hopefully find a time to swim, and appreciate the good work you’re all doing for the benefit of so many. The policies you put in place have a very real effect on USMS and our ability to encourage the adult swimming journey.

    Thank you and see you throughout the weekend.

    Updated September 20th, 2014 at 11:53 PM by Editor

    Staff Blogs
  4. FAST FRIDAY Sep 19th 2014 SCY

    by , September 19th, 2014 at 11:00 AM (Ande's Swimming Blog)
    FAST FRIDAY Sep 19th 2014 SCY

    Whitney Coached
    6:00 to 7:30 dove in at 6:08
    swam with Mike beside Alleycat & Hard Korey
    main pool

    Warm up
    swim for 18 min (i did around 10 min so probably went 600)

    Main Set

    3 rounds of
    10 x 100 best average (try to hold the same pace for all 30 )
    Round 1 on 2:00
    Round 2 on 1:55
    Round 3 on 1:50
    100 easy on 3:00 after each round
    Lead my lane held 1:03's to 1:05's

    Next Meets:

    not sure yet
    maybe woodlands SCM or Long Beach

    Updated September 29th, 2014 at 12:28 PM by ande

    Swim Workouts
  5. Friday, Sept 19, 2014

    by , September 19th, 2014 at 10:49 AM (Trying to Train Smarter, Not Just Harder)
    Got in a little late

    450 back/free
    300 pull
    300 kick
    10 x 100, alt IM & free on 1:45 & 1:30 - WITH Zoomers - yes, I needed an emotional boost today
    4 x 50 under/overs
    50 easy
    200 breast/free
    2 x 300 pull with Nike paddles
    300 pull with Agility paddles
    200 breast/free

    Having a super good week - swam 4 times so far, and feeling stronger each day. Life in general going well also. Just have a nice, happy feeling inside
  6. Week 103 - Friday

    by , September 19th, 2014 at 08:29 AM (After a long rest)
    It is my daughters 11th birthday today so I headed to the pool early and got out early so I could pick her up the iced white chocolate moca she asked for from Starbucks.

    I felt pretty crappy in the water today. I also had a bit of a mixup on the main set. I read Toms email with today's workout in it last night as 3 rounds including 500 of race based 25s. As I was doing the first round everyone started arriving and Tom asked me how I was doing at which time I discovered I was not supposed to have included this in the 3 rounds. I continued with the other parts and then did the 20x25s.

    Warm up
    400 with snorkel
    6x50 catchup on :45

    main sets
    should have been
    3x(4x50 overkick on :45, 2x150 IMs no free on 2:30)
    instead i did
    4x50 overkick on :45, 2x150 IMs no free on 2:30
    20x25 free on :30 at 200 race pace(13s)
    2x(4x50 overkick on :45, 2x150 IMs no free on 2:30)
    20x25 free on :30 at 200 race pace(13s)

    warm down
    100 easy

    total 3300scy

    i found the overkick and aims really hard today. I was able to hold the 13s on the 25s pretty comfortably. I need to look at the USRPT docs again because I am pretty sure I can make the 30 he professes with approx 15 seconds rest. I guess if I dropped the time to 12 highs it would be much harder but I am not sure if this would simulate my 200 pace. 50s at 200 pace would be very difficult and perhaps the the point and perhaps the 25s are less affective for 200s than 50s.
    Swim Workouts
  7. Meet starts tonight

    by , September 19th, 2014 at 07:14 AM (Mixing it up this year)
    I'm only coaching tonight but I have the 200 free, 200 fly and 1650 free tomorrow. Needless to say but today is an easy one

    500 free
    500 free kick w/zoomers
    4x200 IM order 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers
    200 free w/snorkel
    3x100 from block 25 sprint 75 ez free
    300 kick w/zoomers

    2600 meters
  8. Wed-Thur, Sept 17-18

    by , September 18th, 2014 at 06:37 PM (The FAF AFAP Digest)

    Wednesday: Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main sets:

    Tried to do a 100 of fast stuff. It wasn't happening, so shifted to recovery mode. 50 EZ

    3 rounds w/fins:
    4 x 100 cruise backstroke kick @ 1:30
    4 x 25 chest press fly @:10 rest
    4 x 25 1 breath free @ :30
    1 x 50 EZ @ 1:00

    Total: 3000

    My quads were just burning when I hopped in. I think kick isolation HIT work takes a real toll on the legs. And I haven't really been doing pure recovery workouts regularly.


    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main sets:

    4 x 25 burst SDK + cruise
    100 EZ

    20 x 25 breast w/fins @ 100 pace @ :40
    -- 14s
    250 EZ

    4 x (broken 100 AFAP kick w/fins + 250 EZ)
    -- 25s on :30
    R1 = dolphin kick w/board (:42)
    R2 = flutter kick w/board (41 high)
    R3 = breast (:51)
    R4 = backstroke kick (41)

    Total: 3200

    I was stuck in a shallower lane today as there were a bunch of college swimmers doing workouts in the deep end. So I didn't do much underwater work. Need to do all my rehab exercise tonight. I've missed a couple days being busy. And this is not the time to shirk!
    Swim Workouts
  9. 9|18|14 SCY

    by , September 18th, 2014 at 05:07 PM (Blog)
    10 x 50 on 0:50

    10 x 50 flutter kick (board and snorkel), rest 0:20 for each
    • time was 12:36, about 58's for each

    20 x 25 on 0:45 one arm drill with a bilateral breathing pattern, static hand at thigh

    The drill highlighted balance, position, and breathing areas that need tweaking, as well as flexibility and joint limitations. It also forces good powerfull stroke and kick. This is an excellent corrective and developmental drill for me to do.
  10. Workout 09/18/14: morning

    by , September 18th, 2014 at 02:12 PM (Maple Syrup with a Side of Chlorine)
    We picked up our exchange student for the year, adding a son from China to our extended family. Johnson (an American name that he was given in grade school) is in Preston's class and headed off to school for the first time today.

    I was able to get in a very short swim before heading to the college for Chapel.

    200 Fr/200 Bk/200 IM drill

    50 kick/100 swim/150 pull/200 IM
    3 x 100 on 1:30
    50 kick/100 swim/150 pull/200 IM

    50 easy and out
    (Solo/Rec/1950 yds/35 min)

    Updated September 18th, 2014 at 02:33 PM by rxleakem

    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout-09/19/2013

    by , September 18th, 2014 at 12:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    1 X 200 3:00 3:00
    5 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 --choice-- 1:00
    Every third fast

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

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  12. Week 103 - Thursday

    by , September 18th, 2014 at 08:46 AM (After a long rest)
    Yesterday was a very mentally tiring day. We have been in discussions with a company about partnering around a new product we are bringing to market and discussions broke down yesterday. Quite frustrating on lots of levels. Anyhow my frustrations resurfaced at 1:30am and I was unable to get much sleep before I had to get up for swimming. Surprisingly I did not feel bad in the pool after I got warmed up. I have noticed I am not really loosening up again until I get into the main set. Once I got going I enjoyed today's workout.

    Warm up
    400 free with snorkel
    6x50 on :45

    main sets
    8x50 build on :50
    20x50 on :50 at 500 race pace(target time 29 flat)
    400 perfect stroke free
    8x100 IM on 1:40
    10x50 kick on 1min

    warm down
    200 easy

    total 4000scy

    i felt stiff on the transition build set and was going 31-32s. On the 20x50 @ 500 race pace I held 29s on the first 5 but these were by no means easy. Then after 5 I hit a groove and I started going 28s and then on the last 3 I went 27s. I was very happy with this set. I know this was not a USRPT set because I did not fail at all and there was a fixed number of 50s but I think this sort of set is what I need. I really do see merit in these sets and will be speaking with Tom about doing more race pace work. I believe rush all suggests 20 seconds rest between 50s which seems to work for my 500 pace work but I am not sure if it works for my 200 pace. Trying to hold 26-27s for upwards of 20x50s is really hard but I think that's the point. I swam the IMs nice and smooth and was coming in around 1:10s. Despite a little discomfort in my right knee my breast is actually feeling pretty good. The kick I was holding 42-43s.

    Its my my daughters birthday tomorrow so I have to cut practice short so I can have breakfast with her and my son. They want me to pick up donuts on the way back from the pool. Since I got back in the pool I have avoided sugary foods so will likely pickup their donuts and stick to my fruit, yogurt and a bagel breakfast. Hard to believe my youngest is now 11.

    Updated September 18th, 2014 at 08:55 AM by StewartACarroll

    Swim Workouts
  13. Easy day today

    by , September 18th, 2014 at 07:33 AM (Mixing it up this year)
    Everything is getting me stressed today. I just needed an easy day.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/snorkle maintain 6 beat kick
    500 breast kick
    12x25@:45 free burst and cruise
    200 free EZ

    Total 2500 yards
    Swim Workouts
  14. 9|17|14 insomnia SCY

    by , September 17th, 2014 at 09:11 PM (Blog)
    Didn't sleep well so I did an easy 5 am swim

  15. Sarasota Y Sharks Masters 5:30 AM Workout-09/18/2013

    by , September 17th, 2014 at 12:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 1:40 1:30
    1 X 250 4:00 3:45
    3 X 100 KICK 2:15 2:15
    Descend kicks 1-3
    Two rounds, round 1 intervals left, 2 right.

    1 X 200 3:00
    2 X 100 1:30
    4 X 50-descend 1-4- 1:00
    8 X 25-fast- :40 #8 on 1:20
    Two rounds, choice.

    14 X 100 2:00
    #3-6-9-12 are fast--all choice
    #13&14 are swim down

    Swim Workouts
  16. Week 103 - Wednesday

    by , September 17th, 2014 at 08:41 AM (After a long rest)
    I have continued to take my Allegra at night and have thus far slept through the night. I woke this morning after a good nights sleep feeling pretty good. Today's workout was really tough and my daughter nailed the workout. I had assumed she was winding me up!

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

    Main sets
    5x200 free with snorkel and cardio cap on 2:20
    4x200 back on 2:40
    3x200 IM on 3 mins
    2x200 fly on 3mins
    1x200 breast on 3mins
    100 easy
    10x50 kick on :55
    400 IM

    warm down
    100 easy

    total 4800scy

    when Tom said we were doing 5,4,3,2,1 I assumed it was our normal test set but no it was this cardio set. I was hurting by the end. On the 200s free I was holding 2:10s. The back I was holding 2:20s, and the IMs 2:25s. I tried doing the entire 200s fly but could not get my arms over(I was beat). I ended up doing 100fly on each and then 100 one arm fly drill on the second 100. I have a lot of work to do to be able to do a 200fly at a meet. The 200 breast I felt good and went 2:50. The kick I held 42-43s. The 400IM I went 4:56. The fly was again the hardest part of this and from there in I felt better and better.

    I am am hoping to lift tonight.
    Swim Workouts
  17. I hate dealing with a place that over books its lanes

    by , September 17th, 2014 at 07:32 AM (Mixing it up this year)
    I move out of the lap lanes because of slow swimmers (manatees and floating logs) and moved to an extra lane that masters had. Midway thru my set I get moved out of that lane in favor of a bunch of kids from a team who only come once a week. Why can't they come on a Tuesday or Thursday when there is plenty of lane space!

    Thanksfully Walt lets me swim in with Masters, but there are days I don't want to work that hard. Luckly today was not one of them but the next two days are. Meet this weekend.

    500 free
    500 free kick w/zoomers
    4x100@1:45 as 50 free/50 back w/paddles went 1:30, 1:29, 1:28l, 1:26
    got pulled out here and had to swim with masters
    6x25@30 free
    300 free w/paddles & bouy
    2x150@2:30 free w/paddles & bouy
    3x100@1:30 free w/paddles & bouy
    6x50@:50 free w/paddles & bouy
    12x25@:30 free
    200 free w/snorkle
    200 free kick w/zoomers

    Total 3450 yards
    Swim Workouts
  18. Week 103 - Tuesday

    by , September 16th, 2014 at 09:39 PM (After a long rest)
    A couple of weeks ago my mother had surgery on her foot and unfortunately during her recovery she got an infection. She ended up back in hospital and is not feeling very well. I was unable to speak with her this past weekend and I have been thinking about her a lot. I know she reads my flog most days and I hope she knows I am thinking about her.

    Todays workout was tough.

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

    Main sets
    4x(4x50 on :45,:40,:35,:30 through the round)
    6x100 with snorkel and cardio cap on 1:10
    6x(4x25 on :30 at 200 pace, back, fly, free by round 100 kick on 2mins fast)

    Warm down
    12x50 perfect stroke on :50
    100 easy

    Total 4000scy

    I held 29s throughout the 16x50 set and this was tough especially as my transition set. I was holding 1:04 and 1:05s on the aerobic 100 set and felt comfortably uncomfortable. The race pace set I was holding 16s on the back, 15s on the fly and 13-14s on the free. On the kick set I held 1:25s.

    This evening I had a massage and as I write this I am feeling like jello; good kind of feeling this time. My daughter was trying to wind me up about tomorrow's practice and from the sounds of things it's going to be a another tough workout.
    Swim Workouts
  19. 9|16|14 SCY - 45 min

    by , September 16th, 2014 at 07:10 PM (Blog)
    6 x 25 fr on 0:40
    • 16's

    29 x 13.5 yds of fr on 0:30, missed 3 of 32
    • 6's were the goal but most were 7's
    • still slower than 50 RP

    12 x 13.5 yds form fr on 0:30
    • 7-8's

    20 x 13.5 yds of FK on 0:30
    • 8's
  20. Sunday-Tuesday, Sept. 14-16

    by , September 16th, 2014 at 03:35 PM (The FAF AFAP Digest)
    Catching up on blogging ...

    Sunday: Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

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

    6 x (25 AFAP + 25 EZ) @ 2:30
    -- 3 backstroke kick (13 high-14 flat)
    -- 3 back shooters (13 flats)
    100 EZ

    8 x 50 dolphin kick w/board & fins
    odds = fast @ 1:00 (25s)
    evens = EZ @ 1:30
    100 EZ

    5 x 200 backstroke kick w/fins, cruiser pace
    100 EZ

    Total: 3100

    -- I was feeling somewhat under the weather for this workout, and didn't do too much. My allergies are pretty bad in September with all the ragweed and crap.


    Monday Drylands:

    Spent an hour in the gym. Forgot to bring my iPhone to write the exercises down in.


    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main sets:

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

    4 x (25 AFAP kick w/fins + 75 EZ) @ 2:30
    100 EZ

    4 x (10 x 25 @ 100 pace + 150 EZ)
    R1 = backstroke kick @ :45 (16 flats)
    R2 = backstroke kick @ :45 (16 flats)
    R3 = breast w/fins @ :40 (14s) yay! didn't hurt my shoulders
    R4 = dolphin kick w/fins @ :40 (11s)

    8 x 75 backstroke kick w/fins @200 pace @1:15
    100 EZ

    Total: 4000


    Had another set of PRP injections this morning before swimming. They don't feel as sore as last time. Poor Rushall would be horrified at how I bastardized USRPT today!

    Off to Lil Forts cross country race. She is undefeated this season so far. And, good news, Mr. Fort got into Boston. Because he ages up this year, he had a 10:00 cushion, which is pretty huge.