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  1. Workout 01/17/16: noon

    by , January 17th, 2016 at 09:32 PM (Maple Syrup with a Side of Chlorine)
    Quick swim after church this afternoon ...

    200 free/200 back/200 im drill
    4 x 200 on 2:40 pull with snorkel
    1 x Noah's Ark with AP
    100 easy and out
    (Solo/Rec/2000 yds/35 min)
    Swim Workouts
  2. Sat Jan 16

    by , January 16th, 2016 at 11:03 PM (Senior Sprinting)

    400 warmup
    4x25 fin shooters on :40
    4x25 afap fin shooters on 2:00 (2 free, 2 fly, all 11+s)
    3x25 running dive 25s afap
    50 nb
  3. 1|16|16 SCM

    by , January 16th, 2016 at 10:24 PM (Blog)
    About 500 of easy fr with ankles tied loose enough to kick

    50 fr, pushed, fast, breathed 2x on 2nd half (29 mid-high)

    20 x 17m turn drill with ankles loosely tied

    100 of drills

    3 x 37.5m on 3:00 fr hypoventilative trial as:
    • sprint a 25 hypoxic, let ALL air out, and on 0:21 go as far as possible with lungs empty.

    Tying ankles has helped my breakout. Problem was with timing and rotation. My right foot would kick out too wide on up-kick, and my left (1st) stroke would go outward to counter. My breakouts really seem to carry UW momentum to the surface much better.

    I'm almost certain I have never gone 50m under 30 from a push before. It was well overdue.

    The hypoventilative set is definitely a keeper. More precisely it was done as:
    25 hypoxic sprint exhaling throughout length, touch, inhale just once at wall, then exhale everything and immediately (on 0:21), with lungs fully deflated, go as far as possible. The urge to breathe on the final 12.5m was very powerful.
  4. Workout 01/16/16: morning

    by , January 16th, 2016 at 02:44 PM (Maple Syrup with a Side of Chlorine)
    200 swim-100 AK kick-200 pull with snorkel and AP
    4 x 50 quarter's strong

    400 neg split (2:29,2:27) plus 50 easy
    1 x 50 kick
    300 pull plus 50 easy
    2 x 50 recovery
    200 even split (1:06,1:06)
    3 x 50 recovery
    100 for time (1:01)
    4 x 50 recovery
    200 loosen and out
    (Masters/Rec/2500 yds/70 min)

    Off to a hockey game at Williams college, then to watch the original Star Wars trilogy that I rented from the local public library.
    Swim Workouts
  5. Fri Jan 15

    by , January 16th, 2016 at 11:25 AM (The FAF AFAP Digest)

    rehab ex
    straight arm dips, 90 x 3 x 15
    side bridge with elevated feet and hip abduction, 10 each side
    altitude drops, 2 x 5
    knee tuck jumps, 2 x 5
    explosive butterfly pulls on double cable machine, 40 x 3 x 5
    squat jumps 2w/DBs, 20 x 2 x 5
    twisting med ball slams, 10
    eccentric bicep curls w/10 lb DBs, 3 x 10
    zercher squats, 75 x 4 x 5
    back extensions w/25 lb plate, 10

    30 minutes of stretching + yoga

    Swim/SCY @ Pitt

    Warm up:

    450 (did 350)
    300 kick, no did 100 scull + 100 single arm fly drills

    8 x 25 shooters w/fins @ :40
    50 EZ
    6 x 50 free w/paddles @ :45
    -- kept fins on for this bc of the interval

    Main sets:

    The main set was 3 rounds of:
    8 x 50 free (with some stroke count and descend combo) @ :55
    1 x 25 1 breath @ :30
    1 x 25 sprint @ :30
    1 x 25 1 breath @ :30
    1 x 25 sprint @ :30

    As usual, I was feeling non-compliant about that set ... I went at the back of the lane, kept out of my lane mates way and did something like:

    8 x 25 backstroke @ 100 pace (on weird intervals)
    1 x 25 1 breath free
    1 x 25 sprint breast
    1 x 25 1 breath free
    1 x 25 EZ
    8 x 25 breaststroke @ 100 pace
    3 x 50 EZ
    2 x (broken fast 50 w/fins (:10 rest) + 2 x 50 EZ)
    -- breast 24, kick 21
    1 x 25 1 breath free
    1 x 25 sprint kick
    1 x 25 1 breath free
    1 x 25 sprint kick
    100 EZ

    -- then we did some turns from mid-pool
    -- then there was 8 x burst/fast 25s from the blocks
    -- it is a pet peeve of mine that coaches leave AFAP work for the end of practice when you're tired ... sprinting should be done fresh IMO
    -- so I didn't do any of these, too beat. plus, I'm just plain scared to dive into 5 feet of water -- too shallow

    100 EZ

    Total: 2500


    I am really looking forward to a day off! Lil Fort does not have a track meet today, so I'm going to kick off the weekend with brunch with friends.
  6. 1|16|16 SCM

    by , January 16th, 2016 at 02:49 AM (Blog)
    30 x 16m on 0:30 turn drill with ankles tethered just enough for narrow kick

    10 x 15m on 1:00 fr with fins and ankles tethered

    4 x 25 UWDK and UWFK on 4:00

    1 x 15m AFAP dive from side

    3 x 25 fr AFAP on 1:00 14's (low or under)

    1 x 25 AFAP flutter kick 17

    about 900m

    All were NB

    Tying my ankles seems to be solving the problem I had with a foot going out at breakout. Enough slack to kick narrow and well within streamline

    Did weights yesterday - chest, back, biceps

    I think I consume too much wine. It all goes to my beltline
  7. Fri Jan 14

    by , January 16th, 2016 at 12:03 AM (Senior Sprinting)
    200 warmup

    20 x 25 burst/cruise or vice versa, variously free fly kick and fins
  8. Friday, January 15, 2016 7:00-8:00am

    by , January 15th, 2016 at 05:36 PM (Fast Food Makes for Fast Swimming!)
    Good morning to you all...time for my annual drop in to

    I've been ramping my swimming back hopes of being in tip top shape by the time this summer rolls around for LC Nationals in Gresham, the Mt Hood CC aquatic center.

    That 200 Fly needs to be able to handle 2 HUNDRED LOooooonnnnggg course meters of Fly. I'll get there eventually.

    I pretty much swim on my own now, or with a few older friends in the early hours if I can wake up that early. Today was one day where I couldn't make the 5:30am swim, but got there at 7am to see them leaving. Because of a high school diving meet today, the pool was closing after 8:00am. nonetheless...I got in and made the best of my hour before lap swim ended.

    100 Free warmup

    Noticed the minutes and seconds converging on exactly thought....what the hell..

    Let's do a timed 1650!

    Well, that went good for a bit...was 6:02ish at the 500, 12:15 at the 1000, and at the 1100 UGH...decided to grab my buoy and paddles to finish it out. Better than stopping altogether, right?
    Ended the 1650 with a 19:50...and I believe I counted it right, so not a bad in practice swim with no warmup on 5 hours of sleep.

    150 Floaty EZ Back cooldown

    300 Flutter Kick w board

    16 x 50s @ 1:00 (25 Free/25 Fly) held :35s at a moderate pace...did a full 50 Fly on the final one for :32

    Not bad considering I don't ever swim fly anymore in practice...need to change that.

    4 x 75 Free Pull w paddles @ 1:00 (:49/:50s)

    100 EZ and out

    3400 Yards...and not bad for swimming solo
  9. 20 Million Radioactive Particles Later

    by , January 15th, 2016 at 03:54 PM (One Stroke at a Time)
    Lunch Bunch
    2 x (300-250-200-150-100) middle 100 of each distance IM. 1:40 base
    8 x 50 on 1:05 odds swim/kick IM order evens choice kick
    2900 yards

    This was my first swim since before Christmas. I was pretty happy to make it through the practice but won't likely be back until next week (my son has a meet this weekend with trials and finals on Saturday and Sunday). I have had a challenging last month. I have known for a while that the tumors in my liver were having limited response to the chemotherapy that I had been getting for the last 2.5+ years. This was a very good run and I'm lucky to have had a response for so long. In early December, I found out that they were slowly growing despite the chemotherapy so it was time to change things up. This freaked me out and I was fairly depressed for a few weeks. I had felt decent and knew what to expect with the medications and was pretty discouraged that I was facing a lot of unknowns again. Changing things up meant, radiation delivered through my femoral artery to my liver directly (called Y90). This involved a screening/diagnostic angiogram followed a few weeks later by the treatment itself. After each procedure, my activity was limited to allow the femoral artery site to heal. I felt pretty crappy too so swimming wasn't really on my radar. Well yesterday enough time had passed and I felt ok so I decided to head back to the pool. There was a pretty light crowd so I had a lane to myself with Lisa swimming next to me on the same interval so I had some company. My strokes felt fine but I was definitely deconditioned. Amanda who was coaching asked me several time if everything was ok. I'll try to get back to 3-4 times a week but will need to build up to that. I was pretty tired last night but slept better than I have been. I'll go back to my oncologist on Tuesday to discuss what's next so keep me in your thoughts (It will take a while to know anything about the response to the Y90 but I'll likely need to start back on some sort of chemo in the next few weeks to month).
  10. Tue-Thurs Jan 12-14

    by , January 15th, 2016 at 12:38 PM (Senior Sprinting)
    200 warmup
    10x50 on 1:10, HR<120 (43s)


    200 warmup
    5x25 AFAP from push, 25 ez in between, on about 3:00

    Have been doing weights and drylands (the Bridge Athletic program) 4x a week during January & swimming somewhat less. Will continue that for several more weeks and swim some local meets, and select some taper meets in April.
  11. Sarasota Y Sharks Masters 5:30 AM Workout 01/18/2016

    by , January 15th, 2016 at 12:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 150 2:45
    1 X 200 kick 5:00
    4 X 150--50 free/50 stroke/50 free 3:00

    6 X 50 kick 1:20

    2 x 100 strong 2:00
    1 X 200 fast 4:15
    Three rounds--Pull or swim.
    Negative split the 200's

    1 X 200 IM 4:00
    4 X 50 1:15
    Three rounds.
    50's: choice/no free

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  12. Workout 01/15/16: morning

    by , January 15th, 2016 at 11:03 AM (Maple Syrup with a Side of Chlorine)
    Quick swim this morning...

    200 free/200 back/200 im drill
    3 x (with snorkel)
    - 100 kick with AK
    - 150 swim with AP [50 both, 50 r, 50 l]
    - 100 pull with buoy

    2 x 125 as 50 dps, 25 fast, 25 dps, 25 fast
    200 back with AP
    100 loosen and out
    (Solo/Rec/2200 yds/45 min)
    Swim Workouts
  13. Incentives to register or renew USMS membership

    by , January 15th, 2016 at 01:00 AM (Questions from Coaches)
    Q: What incentives can I offer my swimmers to register or renew their membership with USMS?

    A: Consider taking a two-step approach. Make sure your swimmers know the benefits of USMS membership. New benefits are added and enhanced frequently, and as the leader of your program, you should be able to convey those benefits. Knowing your swimmers and the reasons why they swim enables you to pinpoint specific benefits that may enhance their USMS membership experiences. USMS provides sanctioned events for our fitness swimmers, open water enthusiasts, and competitive swimmers. Know the events, when they’re scheduled, and add as many as possible to your program’s seasonal plan.

    Ask yourself, “What benefit or motivation can I provide as a coach and team leader to encourage registration?” Again, knowing what motivates each swimmer as an individual—his or her goals and interests—along with the goals and identity of your program, you can begin to identify incentive opportunities for your program’s members that target USMS registration.
    Coach Stuart McDougal of So Cal Tri Masters recently sent an email to his program’s members that encouraged USMS membership by stating, “Those who renew and have been with So Cal Tri Masters for 6 months or more get a swim month ‘on the house’ between the months of May and September 2017. Those who join as new members will get a video analysis of your stroke identifying the top three priorities for you to improve, scheduled during any one of the weeks when you’ll be swimming with So Cal Tri Masters.”

    Coach McDougal has identified two benefits within his control that are of value to his swimmers. He has kept it simple and easy to administer. He can track his program’s USMS membership on the website. And as the USMS club contact, he receives alerts when new swimmers register and affiliate with his club. Note who he rewarded with the incentive and when during the year he offers the month “on the house.” Would this or something similar work for you? Do you have long standing members who would be grateful to receive this incentive? Is your cash flow higher in the summer months, enabling you to better manage a small reduction in funds? These are questions you must answer individually—no two programs are the same.

    USMS membership is an important element of the Masters swimming experience. Supporting USMS membership strengthens our organization’s ability to provide our coaches, members and volunteers the resources, education, programs, and services necessary to teach an adult to swim, encourage an adult to swim, and provide the structure for adults who want to enjoy the healthy lifestyle our sport Masters Swimming provides.

    Updated September 14th, 2017 at 06:12 PM by Bill Brenner (updated 9-14-2017)

  14. Thur Jan 14

    by , January 14th, 2016 at 07:18 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    8 x 25 shooters
    100 EZ

    Main sets:

    8 x 25 @ 100ish pace @ :40
    -- I wasn't really making these, so decided that I was too tired for this kind of set.
    150 EZ

    30 x 25 w/fins @ :30
    odds = fly @ 100 pace
    evens = EZ backstroke kick
    200 EZ

    8 x 25 SDK to 15m with drag sox
    -- took me 14 kicks to get there
    100 EZ

    4 x 25 w/parachute & paddles
    100 EZ

    Total: 2700


    I was pretty tired today -- my body wants a recovery week NOW, not next week. I had a massage scheduled afterward, but when I arrived they were closed due to a power outage. I was really disappointed, and a bit pissed off. I went home and did 45+ minutes of stretching/foam rolling/lacrosse ball, etc. But that doesn't have quite the same effect ...
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 01/15/2016

    by , January 14th, 2016 at 01:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    6 X 100 2:00 1:45
    1 X 200 kick 5:00 --
    Two rounds. Round 1 intervals left, 2 right.

    12 X 50 1:10--choice
    odd: easy even: fast

    1 x 150 cruise 2:30
    1 X 100 fast 2:30
    Four rounds

    4 x 250 4:15--swim or pull
    1/2: last 50 fast
    3/4: last 100 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  16. Week 172 - Thursday

    by , January 14th, 2016 at 12:30 PM (After a long rest)
    The Speedo Greater Southwest Invitational is being hosted at our pool this weekend. This year the meet is being run as a 4 day meet and this will affect our ability to stick to our normal training schedule. As such we had a coached workout this morning instead of tomorrow. Since today is my dryland day I did an hour of dryland and then did a higher tempo swimming workout than I did on Tuesday after dryland.


    5x(1:30 vasa swim trainer, :30 rest)
    2x(shoulder exercises with bands)
    5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    5x(1:30 vasa swim trainer, :30 rest) all out

    I did two out of 5 exercises with my ab power roller and one of the 5 using a medicine ball. Like Tuesday I was very sore as this ab set went on but unlike Tuesday I was also tired still from Tuesday. This was incredibly painful and I was dreading the swimming workout after this dryland.


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

    Main sets
    6x(2x25 underwater on :40, 2x50 free on :35) all with fins
    100 easy
    16x25 free at 100 race pace on :30 with a turn
    100 easy
    8x100 kick with fins on 1:20

    Warm down
    200 easy

    I was very tired and did not feel that great at all today. On the underwaters these got tough as we went through the set. I held :27s on the 50s. I held 12/13 on the 25s to my feet and these were a big effort. On the kick with fins I held :59/1:00.

    We are not swimming tomorrow and I am looking forward to a day off. I plan on being dad this weekend at my daughters meet.
    Swim Workouts
  17. Wed Jan 13

    by , January 14th, 2016 at 11:48 AM (The FAF AFAP Digest)

    Swim/SCY @ Pitt

    Warm up:

    350 (did 250)
    3 x 100 kick w/fins, work SDKs @ 1:45
    3 x 100 free w/paddles @ 1:45 (there was a breathing pattern, but I never do that)
    50 EZ

    Main sets:

    6 x 25 power kick @ :45

    8 x 25 breast drills @ :45
    8 x 25 fly drills (did single arm working on low recovery) @ :45
    50 EZ

    4 rounds:

    2 x 125 IM switch @ 2:15
    2 x 25 fast power kicks @ :45
    extra :30 rest
    did (w/fins):
    2 x 75
    1 = fast fly/back/breast (:44-45) @ 2:15
    2 = cruisey backstroke kick, UW 12.5+ each length (:43-45) @ 2:15
    1 x 25 fast shooter (9 highs) @ :45
    1 x 25 EZ

    100 EZ

    16 x 25 burst + cruise @ :45 (cruised a couple in the middle)
    200 EZ

    Total: 2800


    With the temperature drops we've had, it was really chilly on deck last night. It was also crowded and the pool felt very wavy, especially when people were swimming fly. Fortunately, it was not one of Bill's super hard workouts. Much more manageable for me. Off to Sewy in a bit.
    Swim Workouts
  18. 1|13|16 SCM

    by , January 13th, 2016 at 05:46 PM (Blog)
    10 x 25 on 1:00 easy fr sprint hypoxic

    8 x 25 on 4:00 AFAP fr (timed by watch) / 25 easy br
    • *15.01, 15.09, 14.79, 14.76, 14.79, 14.91, 14.37, 14.42

    *Posted times are at least 0.5s slower than actual due to timing method

    Raceclub's yoga for swimmers - core (22 min)

    Raceclub's yoga for swimmers - shoulders (18 min)

    Updated January 13th, 2016 at 11:23 PM by __steve__

  19. Sarasota Y Sharks Masters 5:30 AM Workout 01/14/2016

    by , January 13th, 2016 at 01:14 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    3 X 100 Kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 75 1:30
    1 X 50 1:00
    4 X 25 fast :40 #4 on 1:20
    Four rounds--1 round of each stroke in IM order.

    16 X 100 pull
    4 on 1:30
    4 on 1:25
    4 on 1:20
    4 on 1:15

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  20. Week 172 - Wednesday

    by , January 13th, 2016 at 09:56 AM (After a long rest)
    I had a much better feel for the water than I have had in a while today but I was very tired! Yesterday's dry lands really tired me out. I also did not get to bed until later last night after coming back from coaching.

    I am not supposed to coach Tuesday through Thursday but Neil asked if I was free so I helped out last night. I am applying a lot of the race pace work that I feel has benefited me into the kids program. I believe a lot of the kids will benefit from this work but I don't think I am very popular right now. One of the parents texted me saying her son was hoping I was not there last night so he could have an easier practice. I thought this was pretty funny!

    I slept well last night.

    Warm up
    400 free with snorkel
    6x50 catchup

    main sets
    8x75 rotator IMs on 1:10
    3x(4x25 free on :35 done as open, close, easy, fast)
    100 easy
    16x50 on :55 at 200 race pace(:26)
    100 easy
    8x125 kick on 2:15

    warm down
    8x50 catchup on 1min easy

    i went for the 50s set again and was out in :25 and then held :26s until the last one where I went back to :25. Great, but....these REALLY hurt from about 8 on and I could have quit so easily but did not. This set looks so easy but it's the second hardest set we do (16x100s at 500 pace is marginally worse) and I think the toughest part is swimming race pace when you are mentally spent. One of my training partners had an awesome set today in the lane next to me and held :27/28s. This really helped to push me which I really needed today.
    Swim Workouts