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  1. Swimming well (Saturday June 6, 2015)

    Swam in the diving well at the Swim Center with Dick, Larry, Stacy. Whitney coached. The water felt warmer than 80 degrees as reported.

    Warm up:
    3 x (4 x choose your distance on 1:00--we chose 75s/4 x 25 IM order on :30/1:00 vertical kick)
    Main set:
    4 x choose your distance on 3:00--we chose 225s (held 1:12 pace or better)
    4 x 50 fast kick @ 1:30
    4 x choose your distance on 6:00--we chose 450s for the first three (held 1:12 pace on these) and a 500 for the last one (went 4:52, out in under 3:30--a strong swim for me in warm water)
    200 easy
    4 x 50 stroke, IM order @ 1:00
    Final set, with fins:
    3 x (25 underwater, 25 kick, 25 fast, 25 easy, all @ :30)

    5000 yards
  2. Sat morning 6-6-15

    300 w/snorkel and buoy

    3 rounds of
    300 @ 5:00 descend by round
    100 back @ 2:00 ascend by round
    200 pull fast @ 3:20
    3 x 50 fast kick @ 1:00
    4 x 50 IM roll strong @ 1:05
    Rest 2:00 and repeat

    100 @ 1:45 moderate
    50 @ 50
    50 @ 45
    100 @ 1:45 moderate
    50 @ 50
    2 x 25 @ 25
    100 @ 1:45 moderate
    25 @ 25
    3 x 25 @ 20

    300 w/d

    4000 scy

    There was actually two more "broken 200's" written before the warm down but I needed to call Omaha and cut it short.

    Water park all day with my girls and now some relaxing and hockey.
  3. 6|6|15 SCM / drylands

    Last nights run:
    5 x 0.36 mi on 5:00
    • 2:30, 2:17, 2:20, 2:55, 2:50

    SCM today
    about 700 warmup
    5 x 25 fr on 2:00
    2 x 25 fr on 3:00
    1 x 25 fr on 2:00

    leg press
    • 10 x 180, 10 x 360, 6 x 540, 1 x 630, 4 (half rep) x 720

    incline reverse grip bench
    • 3 x 5 x 90

    • 2 x 10 x bw
    • 1 x 20 x bw

    single arm row on machine
    • 3 sets

    Was registered to swim at meet today but I just couldn't make it

    I'll wait for jul 24/25 lcm meet
  4. Workout 06/06/15: morning

    by , June 6th, 2015 at 01:29 PM (Maple Syrup with a Side of Chlorine)
    I missed out on a swim yesterday after my wife tricked me into a "quick" shopping trip that included a stop at my mother-in-law's house and lunch at the local bakery. All good things, but I was looking forward to a good chlorine/counseling session. Last evening we went to my niece's birthday celebration and had a great time. We'll make it to her pre-school graduation next week.

    This morning I dropped Preston off to take the SAT's, then headed to the pool after grabbing a light breakfast and was able to get in a little earlier than the rest of the team.

    200 Fr/200 back/200 im drill
    4 x
    -50 kick on 1:00
    - 100 kick on 2:00
    - 50 fast IMO on 1:00
    - 100 IM on 1:50 [descend 1->4, 1:26->1:13]

    200 pull with big blue paddles (then joined the group)
    8 x 25 technique
    400 (every 4th 25 Fast) [used agility paddles]
    300 (every 3rd 25 Fast) [back]
    200 (every 2ns 25 Fast)

    4 x 50 as a group sharing the lane (OW survival)
    4 x (20sec Vertical Kick into 50 choice)
    (Masters/Rec/3500 yds/90 min)

    Used the extra time to work on some IM, then had a great swim with Greg, Kevin, and Marie.
    Swim Workouts
  5. Week 140 - Friday

    by , June 5th, 2015 at 08:00 PM (After a long rest)
    My wife was not feeling so great last night when I came home from work and was already in her pj's when I got home(a virus). She and my son had already eaten and she suggested my daughter and I have a dinner date when she got home from swimming. My daughter jumped at the idea and her choice was to go to the Ghengis Grill. We spent about an hour talking and joking and having fun. When we got home my wife was feeling a little better so, my wife, son, daughter and I sat and watched a couple of episodes of Big Bang Theory.

    I had had a good night of sleep and woke up feeling pretty good. The pool was setup LCM.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    Main sets
    8x100 alternating kick on 2mins and catchup on 1:45
    Descending 100s holding 800 pace starting at 1:30
    6x50 perfect stroke on 1min
    4x50 on 2 mins, with #1 free from a dive and #3 fly from a dive

    Warm down
    200 easy

    I was short of breath today and wonder if I have my wife's virus working on me or if I am just congested from allergies. On the alternating kick and free I was holding 1:40s on the kick and 1:15s. My goal hold time for the descending 100s was 1:09s. I was able to hold 1:09 throughout and went down to a 1:10 send off which I made and missed the one on 1:09. On the 50s from the block I went :27 on the free and then went :30 on the fly.
    Swim Workouts
  6. Fast Friday June 5, 2015

    Shared a lane this morning with Larry, Kristy, Christine, Ned, and Joe. Whitney coached. I was still tired from yesterday's 150s; one reason why Fast Friday is so challenging is because it falls on Friday, at the end of a tough week of training.

    Warm up--25 minutes as:
    200 free
    25 fast/75 kick
    200 pull
    25 fast/75 drill
    Main set:
    4 x (50 fast/50 easy @ 3:00); the first three weren't great, but I managed :33 on the last one
    8:00 recovery, with a buoy
    4 x (100 fast/100 easy @ 5:00); went 1:15 (ouch), 1:14, 1:13, and finally 1:12 (:35/:37) which felt smooth and was a decent swim for me
    8:00 recovery, with a buoy
    2 x (200 fast/200 easy @ 7:00); I skipped these because I had an early meeting, but I was struggling today anyway
  7. Change Can and Does Happen... Here's How

    by , June 5th, 2015 at 02:56 PM (From the Executive Director: U.S. Masters Swimming's Journey)
    July 10, 2015, is circled and underscored on the USMS calendar; it’s an important date for anyone who has interest in USMS’s dry side operations.

    Why? Because July 10 is the deadline for legislation and rules proposals to be submitted for consideration, discussion, and voting at this year’s annual meeting in Kansas City, Mo., to be held Sept. 30–Oct. 4, as part of the 2015 United States Aquatic Sports Convention.

    Every fall, the USMS House of Delegates convenes at the USAS Convention to conduct its required responsibilities: elect officers, adopt the USMS budget, and vote on issues within the USMS Rule Book.

    The Rule Book contains the legislation and rules of our competitions and the HOD—composed of approximately 250 USMS members—meets each year to discuss additions, changes, and deletions to the Rule Book. All USMS members can suggest legislation or rule changes to their LMSCs, which, in turn, will decide if it will sponsor the suggestion to the HOD.

    Some changes can take years to pass. For example, it took five years for the HOD to come to agreement on relay age groups for short course yards. It took two years for the HOD to vote in favor of adding the 18–24 age group.

    Last year, 25-yard swims and 100-yard relays were proposed by the Indiana LMSC and voted on by the HOD. It fell two votes short of meeting the required two-thirds vote to be adopted. Those who proposed the rule were encouraged that it had come so close to passing on its first try.

    To some, the USMS democratic process, which often includes debate among 250 or so passionate volunteer delegates, can be a frustrating process. But in this structure, lies the opportunity for any USMS member to be heard.

    Why do I bring all this up, you ask?

    My contact information is published on and I enjoy hearing from members. Many letters pay compliments to our programs and services and members write to tell me how their Masters Swimming experience has changed their lives. Of course I love reading those emails.

    But I’m also grateful and interested to hear from members offering constructive criticism: suggestions for new programs or benefits, or recommended policy changes. Whether I agree or disagree, I appreciate the feedback.

    One topic that’s been appearing with more frequency in my inbox is the recommendation that USMS implement drug testing for Masters swimmers who are competing at the highest levels. My response to these members is this:

    If you have a piece of legislation or rule that you believe USMS should adopt, please contact your LMSC representatives. They can help you with the process of submitting the suggestion. Just remember to have your submission in by July 10 if you want the House of Delegates to consider it.

    Updated June 5th, 2015 at 03:03 PM by Rob Butcher

    Staff Blogs
  8. Sarasota Y Sharks Masters 5:30 AM Workout 06/08/2015

    by , June 5th, 2015 at 12:04 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout

    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:15
    1 X 100 swim 2:00
    Two rounds

    1 X 400--choice swim

    6 X 50 1:15
    1-3: perfect stroke
    4-6: descend--#6 @ 100%

    3 x 100 2:15--choice
    Swim all 3 @ 85/90%

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  9. Bringing up the rear

    by , June 5th, 2015 at 07:27 AM (Mixing it up this year)
    For the first time in a couple of weeks I was actually bringing up the rear in the lane. No one from the slower lane decided to join us. This was a just try to keep up day.

    400 free
    4x100@1:45 free
    4x50@1:00 free

    2x100@1:40 free w/paddles & bouy
    4x50@:50 free w/paddles & bouy
    8x25@:30 free w/paddles & bouy
    200 free w/paddles & bouy

    4x50@:50 free w/paddles & bouy
    8x25@:30 free w/paddles & bouy
    2x100@1:40 free w/paddles & bouy
    200 free w/paddles & bouy

    8x25@:30 free w/paddles & bouy
    2x100@1:40 free w/paddles & bouy
    4x50@:50 free w/paddles & bouy
    200 free w/paddles & bouy

    200 free
    100 free EZ

    Total 3700 meters
    Swim Workouts
  10. Thursday June 4, 2015

    Shared a lane with Larry, Chris, Sharon, and Colin. Still trying to shake off my cold. The pool was set up long course. Whitney coached.

    Warm up:
    3 x 300 as 100 free/100 10-3-10/100 pull
    Main set:
    5 x 150 @ 2:10, "mile pace"; averaged 1:05-1:06 which is a bit slower than mile pace, but this is a relatively tight interval
    150 easy
    8 x 50 kick, fins optional; I went without fins because I am trying to develop my kick and did them on 1:10
    5 x 150 @ 2:10; averaged 1:05-1:06 again
    150 easy
    8 x 50 pull @ 1:00, three breaths/length, no sweat
    5 x 150 @ 2:10; pulled these and again averaged 1:05-1:06, but I was leading the lane on this round so I lost my draft
    8 x 50 IM order, one @ 75% and one @ 85%

    4800 meters
  11. Wed-Thur, June 3-4

    by , June 4th, 2015 at 04:27 PM (The FAF AFAP Digest)

    Heated Vinyasa Flow, 75 min

    -- This was one of the more rigorous vinyasa flow classes I've attended. It depends so much on the who is leading the class.

    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

    6 x 25 burst SDK + cruise
    100 EZ

    6 x (25 AFAP + 75 EZ) @ 2:30-3:00
    100 EZ

    6 x
    50 @ 100 pace (mostly slower than usual)
    50 EZ
    100 EZ at end

    10 x 100 w/fins @ 1:30
    odds = free w/paddles, descend to fast (:57)
    evens = moderate kick
    100 EZ

    Total: 3650


    I tried doing some swimming without paddles today. It didn't hurt too much, but felt terribly odd and was slow. The only thing that feels normal at this juncture is free w/paddles since that is my main source of swimming the last few weeks.
    Swim Workouts , Yoga
  12. Sarasota Y Sharks Masters 5:30 AM Workout 06/05/2015

    by , June 4th, 2015 at 11:46 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    WARM UP:
    4 X 100 2:00 1:45
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    1 x 100 moderate 2:15
    4 X 50 1:15
    Four rounds--choice
    50's: odd: fast even: easy

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  13. Week 140 - Thursday

    by , June 4th, 2015 at 08:38 AM (After a long rest)
    This morning had that déjà vu feeling. I had a decent nights sleep and headed to the aquatic center for dryland and an easy loosen up swim.

    5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
    2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
    6x(flutter kick, oblique v sits, leg lift, one leg knee to nose planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds

    400 free with snorkel
    6x50 catchup on :50
    12x25 open, close, easy, fast on :40 with fins
    300 free easy

    like Tuesday the abs were brutal and particularly the last round. I think I have 5 rounds of great form down but that 6th round is hard. It probably does not help that as we go through the rounds I have started adding in some harder tweaks. Today I went down on my forearms for the planks on the last three rounds and added knee to outside of elbows on the last two rounds of these. I was also doing oblique v sits on the last two rounds instead of crunches. Long story short this hurt! I guess that's a good thing.

    After the 2nd round of abs today one of the pro trainers came in and said out loud, "good morning crazy ab guys". I guess this was meant as a joke but it's funny how people build an image in there mind. I could understand "crazy swimmer dudes" or something like that. My training group have definitely increased our core emphasis and I believe we are starting to see some body changes and I hope we will soon start to see some pool improvements. I don't have a six pack(due to the loose skin left from when I was bigger) but I have more stomach definition and I feel like I can kick stronger in the pool. I am hopeful that my underwater work combined with core work will help with my back and free.

    My my knee and shoulder still hurt in the water.
    Swim Workouts
  14. Another easy day and hot showers...

    by , June 4th, 2015 at 07:23 AM (Mixing it up this year)
    This was perfect a nice easy recovery swim and hot hot showers. Most people don't like when it is that hot but I do.

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/zoomers & snorkel
    200 angel arm fly w/bouy & snorkel
    200 torque drill w/bouy & snorkel
    200 1 arm fly alt rt/lt by lap w/zoomers
    200 fly kick streamline w/zoomers work the abs here
    300 free EASY
    200 free kick w/zoomers EASY

    Total 2500 meters
    Swim Workouts
  15. Stroke drill day

    200 w/snorkel and buoy
    50 ez kick @ 60
    2 x 25 kick fast on @30

    300 done as 50 fast/25 3/4 catch up
    8 x 50 fast @ 50 breathe 1/5
    300 done as 50 fast/25 finger tip drag
    8 x 25 sprint @ 30

    6 x 75 IM drill (no free) @ 1:30
    6 x 75 w/paddles @ 1:25
    --25 cruise/25 scull/25 fast
    ----went fly/bk/br times 2

    3 times through
    8 x 25 drill @ 30
    75 build r/5 25 sprint
    R/15 ish
    --fly/bk/br by round

    100 swim and home

    3400 scy

    One should be happy when drill day comes to town. The distance lane had a main set of 7 x 700's so I consider today a victory.
  16. Wednesday June 3, 2015

    Lifted weights Monday evening. I missed yesterday's practice due to an early morning emergency case; work gets in the way of training at times. Shared a lane this morning with Shane, Ande, Jim, Chris, Larry, Ben. Still fighting off the remnants of my cold.

    Warm up:
    4 x 200 as 150 free/50 stroke drill, IM order
    Main set:
    50 fly, 100 fly/back, 150 fly/back/breast, 200 IM @ :50 base
    1:00 rest
    1 x 400 @ 75%
    50 back, 100 back/breast, 150 back/breast/free, 200 back/breast/free/fly @ :52.5 base (the lane leaders decided to give us a bit more rest)
    1:00 rest
    1 x 400 @ 80%, went 5:32, a solid time for me
    50 breast, 100 breast/free, 150 breast/free/fly, 200 breast/free/fly/back @ :52.5 base
    1:00 rest
    1 x 400 @ 85%, went 5:27, a very solid time for me under the circumstances
    100 easy
    Additional set:
    4 x 200 with fins; did one and left for work

    3700 meters

    Entered the Pacific Masters LCM Championships in San Jose next month. I am planning to swim the 200, 400, and 800 free.
  17. Sarasota Y Sharks Masters 5:30 AM Workout 06/04/2015

    by , June 3rd, 2015 at 11:33 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    WARM UP:
    3 X 200 3:30
    2 X 150 2:45
    2 X 100 1:45

    1 X 100 kick 2:30
    1 X 100 swim 2:15
    Four rounds

    8 X 50 1:20
    Descend 1-4/5-8
    #4 and #8 are fast

    6 X 25
    odd: blocks--sprint 25
    even: build to race finish

    $$$$$$ RACE PACE $$$$$$$$
    1 X 100 blocks

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  18. Week 140 - Wednesday

    by , June 3rd, 2015 at 08:23 AM (After a long rest)
    We were supposed to have 12 yards of planting mix dirt delivered on Saturday but due to the rain over the weekend it was delivered yesterday. My wife started moving it to the flower beds we are replanting had planned on filling up. I left work relatively early and had an early dinner and then started hauling dirt. Several months ago I bought a wheel barrow with two wheels on the front and a huge bed. I proceeded to fill the barrow which took for ever due to its size. After shifting 8 barrow loads the bed was full and I was pooped. I came in showered and went to bed feeling very tired from yesterday's workout and the extra work on the flower beds. To my surprise when I woke up this morning I felt great and for the first time in a very long time I did not have the aches and pains in either my shoulder or my knee.

    todays workout out was pretty brutal but again felt about as good as I have felt in a long while. The pool was setup scy.

    Warm up
    400 free with snorkel
    8x50 catchup on :45

    Main sets
    12x50 kick on :50
    16x50 free at 200 race pace on 1min
    100 easy
    12x50 fly on 1min
    10x50 kick on :45

    warm down
    10x50 easy perfect stroke

    I hurt pretty bad bad on the first kick set holding :39s. Today's 16x50s I struggled on the first few 50s to hit a comfortable groove but after about 3 I felt pretty strong. I held solid 26s throughout. I think this is the best I have done on this set. The fly made a change and I went pretty easy holding 35s. I was not expecting the second kick set and when tom said 50s on :45 I had that sinking feeling. It was a hard set no doubt but as usual no where near as bad as I had made out in my mind. I held 40s throughout.
    Swim Workouts
  19. Another tough distance workout

    by , June 3rd, 2015 at 07:31 AM (Mixing it up this year)
    The hot showers felt great after this one. Most people thought the showers were scalding but for me it was just what I needed to loosen those painful muscles.

    300 free
    6x50@1:00 free
    3x100@1:50 free
    12x25@:30 free

    4x100@1:40 free w/paddles & bouy
    3x100@1:45 free w/paddles & bouy
    2x100@1:50 free w/paddles & bouy
    1x100@1:55 free w/paddles & bouy
    masters minute rest
    1x100@1:55 free w/paddles & bouy
    2x100@1:50 free w/paddles & bouy
    3x100@1:45 free w/paddles & bouy
    4x100@1:40 free w/paddles & bouy

    100 back EASY
    200 free EASY

    Total 3500 meters
    Swim Workouts
  20. Workout 06/02/15: evening

    by , June 2nd, 2015 at 10:22 PM (Maple Syrup with a Side of Chlorine)
    I spent the day fixing the dryer which has been on the fritz for a while. Due to the wet and cool weather of late (I started the pellet stove last night) the option of using the clothes line outside was out, so I took it apart after getting my fill of youtube videos for background info ...

    I had the thermostat and fuse tested at the local appliance tested to be sure they were ok (they were) then went ahead and replaced the (frayed) belt and (busted) pulley on the tension arm so that the unit would run. Even managed to put everything back together again with no leftover pieces! Days like today remind me how much I miss my dad, who was the master tinkerer as the owner of a dairy farm and would have been able to offer some needed assistance.

    I'l call that four hour event my drylands for the day. With the money saved by not calling a repair man I treated the family to dinner at Friendly's tonight before heading to the pool ...

    200 swim/100 kick/100 pull [plus 200 IM drill]
    4 x 50 on 1:10 gentle descend [I did 75's k/s/p]
    700 cont (2 x 100 ez/mod/fast + 100 ez) [I added an extra 200, used snorkel]
    10 x 50 on 1:05 (1-5 = pull, recovery; 6-10 choice [I did kick])
    12 x 25 ez/fast by 25 (1-4 on :30, 5-12 on :35) [half fly, half back]
    200 loosen and out
    (Masters/Rec/2800 yds/60 min)

    Great swim with the group. Greg and Carol joined me and Tim was on his own. There were two challenges in this workout, the first being a long swim with alternating intensity, the second with the 25s on little rest. Everyone did great through the whole workout.

    Updated June 4th, 2015 at 09:08 PM by rxleakem

    Swim Workouts