10x100yd on field, 10 push-ups in between
4x20 bear walk etc
2x400 jog on track
10x50 stadium steps
Today I swam with Alexandria Masters at the Mt Vernon rec center. They have been swimming outdoors until this week and a number of the guys I know apparently took some time off toward the end of the summer. This week was a get back into it kind of week and today was a 50s day. It was not my normal workout but it was fun seeing old friends and it's always good swimming.
1x50 fast on :45
5x50 kick on 1min
3x50 on :45
4x50 pull bouy on :45
5x50 fast with paddles
1x50 fast on :45)
round 1 free
round 2 back
200 double arm back
I don't know if it is my age or my circumstances but I have been having some deep thoughts recently and today I had one of these after a simple question at the end of practice. Today I am in Alexandria, Virginia and after practice I got talking to one of the members of Alexandria Masters who asked me where I swim. It got me thinking! Where do I swim? I am (for sure)by no means the most traveled Masters swimmer but I do travel a lot and I do take advantage of two member benefits that not many realize are out there; places to swim on the USMS website and the visitor drop in policy.
When I first got back into swimming 3 years ago I would only swim at my home pool in Rockwall, but as both my confidence in my swimming ability and my work related travel grew I started dropping in on teams around the country. For those who don't know, USMS has a drop in policy that most if not all teams will honor in which any USMS member can contact any USMS coach and ask to drop in for a swim practice. Some teams charge a drop in fee while others will let you join there practices for free.
I accidentally came across the places to swim on the front page of the USMS website after reading someone else's blog(pwb's I think). Initially I was skeptical as to how often I would take advantage of this benefit but later places to swim became one of my most active links. Initially I would use the tool to see the closest pool to my hotel and email the coach 24hrs or so before I would drop by. After a few months of doing this in places like Omaha Nebraska, Chicago, Illinois, Tacoma, Washington and Birmingham, Alabama I started to realize that this benefit was really cool and extremely useful.
Once again, as my confidence grew, instead of finding any pool near my hotel I instead looked for the programs and pools I wanted to drop in on and booked my hotel and travel around these programs. In a number of circumstances I would stay a long way away from my business location so that I could swim with a specific program. I vividly recall booking a hotel in Shannandoah, TX while visiting Houston so that I could swim with the Woodlands Masters Swim team only to realize that my meeting was almost 75 miles from the pool. If my boss is reading this, I made both the workout and the meeting As time went by instead of finding a pool near the hotel I started choosing facilities and programs that I wanted to swim at or with. So for example I went out my way to swim at the University of San Diego, Stanford Masters, Longhorn Aquatics at the University of Texas, SwimMAC, Swim Fort Lauderdale at the Hall of Fame pool, Alamo Area Masters at the Northside ISD pool, Nitro, and the list goes on.
I am a naturally introverted person despite professionally having to spend a lot of time with people I meet once or meet very infrequently. As I have gotten older I have become more comfortable in doing this but I am always a little nervous walking into a room or place full of strangers. One of my hesitations initially with the drop in policy was overcoming my own introverted tendencies. However, by going out of my comfort zone I have met some awesome people and I have found teams who are so warm, friendly and inviting that I go back time and again when I visit teams like Alexandria Masters, Georgia Masters, Detroit Masters, Stanford Masters, etc.
To date I have not met any team who has refused me entry and in all circumstances I have had a blast. Another benefit has been that I have become friends with many people who are equally passionate about swimming as me. In fact at world masters in Montreal last year I met one of the US coaches who I had swum several times while visiting Washington DC and swimming with Alexandria Masters. At Spring Nationals I hung out with a couple of swimmers from Tulsa Masters who I met while swimming in Jenks and again this Summer in Cleveland the first person I bumped into I had trained with in Dearborn Michigan and the Detroit Masters.
Traveling can get old and at times I think it's going to drive me crazy but I have grown to love swimming in different places. So back to the simple question I was asked this morning, "Where do you swim?". After reflection I guess the answer is anywhere and everywhere and I love it!
Updated September 26th, 2015 at 07:04 AM by StewartACarroll
4 X 100 1:40 1:30
6 X 50 1:00 :50
Two rounds. Round 1 intervals left, 2 right.
3 X 100 kick 2:15
1 X 50 swim 1:00
6 x 50 kick 1:10
1 x 50 swim --
1 X 50 easy 1:00
1 X 75 build 1:15
5 X 25 sprint :30 #5 on :45
4 X 50 strong 1:00
1 x 200 3:30
Four rounds--200 is moderate
WARM DOWN: 4 X 50 easy
My wife Alli asked me, “Are you sure? You have poured your heart into USMS and given so much. You love it and have so many relationships. We’d like to have you home more but we’ll be fine if this isn’t what you want to do.” The topic was whether I was going to leave USMS for the Swim Across America opportunity.
I vividly remember the USMS Executive Director interview process. It was intense, more mentally challenging than any exams I took in grad school. To the selection committee’s credit, an intense interview process was both intentional and necessary—whoever was hired as executive director was taking on a responsibility that was much greater than simply finding office space and beginning to generate new revenue through sponsorship sales.
Leading USMS is both science and art. The science part is fairly easy to quantify. Our logo was outdated so we created a new one that presents a more inclusive image. We created a Masters Coach certification program that reaches more than 500 coaches each year. Our magazine had been outsourced and wasn’t meeting our quality standards so we brought it in-house to have full control. We now measure member satisfaction as it relates to SWIMMER magazine, and many other programs, ensuring their relevancy.
The art of leading USMS, however, requires a very different skill set. Leading a nonprofit is not for the faint of heart. With boards that have term limits, turnover of the nonprofit leadership typically occurs somewhere in the three-to five-year range, so the original board that’s done the hiring is leaving and a new board comes in with its own ideas and visions of a leader.
Nonetheless, I showed a “fire in the belly” during the interview process and was hired. My charge was to implement a transformation process from a mostly volunteer-operated organization to one that would be professionally managed. Since USMS had been volunteer-operated for more than three decades, the transformation was not going to be overnight. And surely there would be speed bumps and even some brick walls.
In my eighth year as executive director, I reflect with pride on my time spent leading USMS. I am most proud of the National Office team we’ve assembled. They are passionate. They don’t have culture-destroying egos. Every day they ask “What can we do to make USMS better?”
And the scoreboard displays their many accomplishments. In Lane 3 are our member programs, which have increased our retention rates to nearly 70%; Lane 4 is our education group, which is helping coaches and instructors deliver a better Masters Swimming experience for members across the country; Lane 5 are our communications and publications, from SWIMMER magazine to our digital content that inspires and encourages adults to swim; and Lane 6 is our Swimming Saves Lives Foundation, which is providing adult learn-to-swim opportunities in communities across the country.
So if all is going well—and I survived the five-year mark with a new board supportive of my leadership—why leave?
My ethos is faith, family, and then career. Although there will be travel for Swim Across America, I will be home more with my family and remain within driving distance of Alli’s and my extended families. Our twins are four years old. In a blink, they’ll be off to college.
I evaluate my career options on several criteria: Is it a mission that I believe in? Is the culture a mutual fit? Is it a place I can grow and see myself making sustained positive contributions? To Alli’s question, after thoughtful consideration, my answer was yes.
I care deeply for USMS. I wake up every morning thankful that USMS and my life intersected. We found each other at the right time. I will forever cherish the relationships, stories, and accomplishments we’ve made and I will continue to be an enthusiastic ambassador for Masters Swimming.
Footnote: My last day as executive director will be December 31, 2015 providing time for me to help USMS find a successor and transition knowledge.
Updated September 25th, 2015 at 01:49 AM by Rob Butcher
4x25 free on :40 @ 100 pace
4x25 fly on :40 @ 100 pace
Did 2000 EZ and got a much needed massage.
Thursday: Swim/SCY/Solo @ Sewy
8 x 25 shooters w/fins @ :40
4 x 25 burst SDK + cruise @ 1:00
20 x 25 fly w/fins @ 100 pace @ :45
Then I did a long mastersized Stanford kick set with hypoxic swimming and fast kicking. I didn't feel like taking fins on and off and on and off, so just used fins. The "fast" kicks were at 100 pace, and the # of them increased as you went.
2 x 100 free, 3-5 SDKs each wall @ 1:30
4 x 50 kick, odds = fast, evens = EZ @ 1:00 (dolphin = 27s)
4 x 75 backstroke, 12.5+ UW each length @ 1:30
6 x 50 kick, odds fast, evens = EZ @ 1:00 (flutter = 27s) @ 1:00
4 x 50 IM transition, 15 m UW each length @ 1:00
8 x 50 kick, odds = fast, evens = EZ @ 1:00 (back = 25s)
8 x 25 backstroke, 15m UW @ :30
8 x 25 kick, odds = burst dolphin to 15m, evens = EZ
1 x 100 EZ
8 x 25 no breath free w/paddles @ :35
Wow, didn't realize I did that much. Doug Martin would be appalled! That kick set was 2100. Haven't done a long kick set in quite awhile; it was probably good to work on leg conditioning. I haven't done any fly in about 3 weeks either. I won't be swimming 100 fly anytime soon. It took forever to get home from Sewy today. That drive is just not doable more than a couple times a week. I wish I hadn't given so much notice to quit coaching. Tomorrow, I'm going to hit the gym. I may try out the Chartiers Valley masters practice on Saturday. It's at the civilized time of 10:00 am.
Thu Sep 24, 2015 SCY
Swam: Mon, T, & W, usually training 5 to 6x per week
AM practice scy main pool
6:00 - 7:30
Swam with Mike & Alley Cat
Beside Jim Sauer & Ben
did around 900
4 rounds of:
? on 1:30
? on 1:25
? on 1:20
? on 1:15
? on 1:10
? on 1:05
? on 1:00
did 100's till 1:10 then 75's for 1:05 & 1:00
16 x 25 on 25
4 each stroke
figuring SCM out maybe New Orleans
3 X 100 1:40 1:30
3 X 150 2:30 2:15
Two rounds. Round 1 intervals left, 2 right.
1 X 400 kick + 100 swim
4 X (4 X 50 1:10 #4 on 1:30
50's: i of each IM order--free is fast on each round
1 X 400 5:20
3 X 100 1:40
1 x 300 4:15
3 X 100 1:40
1 X 200 3:00
3 X 100 1:40
Pull. Descend each group of 100's 1-3
WARM DOWN: 4 x 50 easy
Yesterday was a crazy day. I had an out and bCk trip to Denver. My outbound 6:20 flight to Denver meant i was unable to workout yesterday which sucked. I would not normally go so far for a single meeting but this meeting was with a customer who we have been working on a very big deal and I have a personal relationship with one of the key decision makers. Our sales team did awesome on this one and my contact gave us great feedback and we should be able to get our deal across the line in the next 30 days! My return flight left Denver at 2pm and I was back in Dallas at 5pm. I even had time to pick my daughter up from her practice and we had a family dinner. I thought everything was going great and about 8pm I asked my son about his homework at which time my evening went from great to terrible. He told me he had math homework due tomorrow and needed my help which was most definitely ok. What I did not realize was that he had three days of homework all due this morning on materials he did not understand. Algebraic proofs!!!! OMG. I almost lost it but took a few minutes collected my thoughts and worked with him until 11:30 last night. By the time I went to bed it was almost midnight. I have another trip to Washington DC this morning and as such had arranged with my training group to get to the pool a little earlier than usual. The alarm went off way too early this morning!!!!
i hauled myself out of bed on auto pilot and tried not thinking too much. Today was drylands and it was really rough.
5x(1:30 on vasa swim trainer, :30 rest/stretch)
7x(5x(:45 of abs with medicine ball. I mixed it up today), :15 rest/transition)
today will be a long day. Tomorrow I will swim with Alexandria Masters.
Updated September 26th, 2015 at 07:06 AM by StewartACarroll
300 warmup with stuff
20 x 15M fr + flip on 1:00, fast / 15M easy
5 SDK's 4 - 5 strokesconcentrate on proper form in accordance to recent video review
10 x 15M fr on 1:00, fast / 15M easy
same bullets as above
Have been feeling unusually lazy like something is off. Maybe my nutrition is off
Has anyone investigated the "finswimming" demonstration sport?
Looked like 50m in 14 or so seconds
Updated September 23rd, 2015 at 09:12 PM by __steve__
8 reps of: DB row, bench, incline, fly; deadlift, good mornings, cable pulls, triceps ext, squat, bw dips, weighted pullups
2 X 150 2:30
3 X 100 1:40
4 X 75 1:15
6 X 50 :50
10 X 50 kick
5 on 1:10
5 on 1:05
1 X 100 swim
8 X 100 IM 1:45
6 x 300 pull
Build last 150
WARM DOWN: 4 X 50 easy
500 warmup with snorkel
6 x 25 fr hypoxic on 1:00
6 x 25 fr hypoxic on 1:30
500 of drills
Weighed 165.8 at gym - too much running
0.6 mi slow run (5:25)
Weights: worked abs, shoulders and arms briefly
0.6 mi run/walk
kneeling ab crunches, 170 x 3 x 8
russian twists w/plate on incline bench, 25 x 2 x 25
DB rows, 50 x 4 x 5 each side
knee tuck jumps, 2 x 5
med ball slams, 2 x 5
straight arm dips, 95 x 3 x 15
good mornings, 85 x 4 x 5-6
hip abductors, 130 x 4 x 5
leg extension negatives, 135 x 3 x 5
skull crusher + straight leg raise, 50 x 3 x 8
Did a 1000 EZ in the pool after
Tuesday: Swim/SCY/Solo @ Sewy
10 x 25 shooters w/fins @ :40
10 x 25 @ 100 pace
R1 = back (15s-16 flat), I was happy with these bc I had to kick on my side from the 3 foot deep end.
R2 = free w/paddles (14s)
R3 = breast (18s)
R4 = dolphin kick w/board & fins (12s)
75 EZ to deep end
w/bungee cord/fins/paddles: swim or kick out to resistance + X fast strokes or :30 fast kick
-- call it 200
5:00 VK (dolphin) in deep end (call it 200)
I was really sore today from the gym. I may have increased the weight on too many exercises ... My bicep tendons could feel those DB rows. I also feel like I'm getting huge again. I'm always amazed how quickly I can add and lose muscle. I'm really happy to have a 90 min massage tomorrow. I'll probably just do an easy swim before.
Updated September 22nd, 2015 at 05:52 PM by The Fortress
Mon Sep 21
Dryland: about two miles of walking through airports all day and night. Stewart, pwb, Mark, I dont know how yall do it, traveling so much, and getting in workouts while you do. It's exhausting. I started out at 6 a.m. taking stairs and avoiding conveyors, but by 10 p.m I was standing still on the escalators.
A glorious 87° day, empty SCY outdoor pool, water 83°.
8x25 AFAP from a running dive, 75 ez in between
2 X 150 2:30
3 X 100 1:40
2 X 200 3:00
1 X 200 kick 4:30
4 X 100 kick 2:15
1 X 100 swim --
1 X 25 :30
1 X 50 1:00
1 X 75 1:30
1 X 100 2:00
Round 1- 100 is fast
Round 2- 75 is fast
Round 3- 50 is fast
Round 4- 25 is fast
18 X 100
Every third IM on 1:45
Others are free on 1:30
WARM DOWN: 4 X 50 easy
I am heading to Denver tomorrow on an early flight and won't be able to swim so decided to swim solo this morning and do the 16x50 200 race pace set. OMG this was tough. I felt OK physically but mentally my brain did not want me to do this set. I travel a lot and can relate to pwb on that front but I don't know how he and others train on their own and continue to push themselves. I had a great set but I would say it took an extra 10-20% of mental effort to do this set today.
Dry land warm up
5x1:30 on vasa swim bench with :30 rest between rounds
2xbands on left shoulder
400 free with snorkel
6x50 catchup on :45
12x50 catchup/build by 25 on 1min
16x50 on 1min at 200 race pace
8x25 backstroke under waters with fins on :40
4x25 back kick with fins
i went :25 on the first 50 and then held :26s for the rest. This was a good set but it was really hard from about #3 on to mentally stick with it today.
Busy today, crammed my workout and nourishment in to 80 minutes.
Run from work to gym 0.6 mi in 3:50 (ooouuuch)
Weights - warmed up for DBBP, LP, and lats
DBBP: 1 x 24 x 65lbs
Leg Press: 1 x 20 x 450lbs
Leg curls: 1 x 17 x ??
Dips: 1 x 23
Single arm lat machine: 1 x 21 (r) 22 (l) x 90lbs
Back extensions (with full hyperextension): 1 x 20
Rear delts: 2 x 10 x 5 lbs
out of time
Run back to work 0.6 mi in 4:44 (smooth)
I GET TO SWIM TOMORROW!
Short stroke work tonight.
350 mix up
4 x through
--100 IM kick @ 2:10
--50 free kick fast @ 60
6 x 50 @ 60
--odds fly at 90%
--evens free cruise
4 x 100 back @ 1:45
6 x 50 breast @ 1:10
--2 normal, second one faster
--2 w/2 pullouts, second one faster
--2 w/3 pullouts, second one faster
4 x 100 @ 1:40 DPS
--50 mod/25 build/25 sprint
3 x 300 @ 5:00
--50 fly/100 back/100 breast/50 free
100 cruise and out
i was was glad to have a relatively light workout. I spent the morning in jury duty which resembled The Hunger Games. I was fortunate not to get picked this time but it threw my whole day out of whack with work. I seem to always get selected and dodged the bullet today.