Skipped practice yesterday morning because I had an early case at work, but I was feeling sore from lifting Monday evening anywas. This morning I swam at Austin Aquatics again, sharing a lane with Mark, Rachel, Todd, and one other swimmer. Brendan Hansen coached.
3 x 200, a mix of swim, kick, and drill
3 x 150 @ :15 rest, 3 x 100 @ :10 rest, 3 x 50 @ :05 rest, pull; I used a buoy only as usual and led my lane, averaging 2:05, 1:21, :39
8 x 50 @ 1:10, odds fast, evens easy; went :35, :35, :34, :33 ("Swimming 101--no breathing inside the flags!" Oops--I think he was talking to me.)
3 x 150, 3 x 100, 3 x 50 as before, with fins; I averaged 1:55, 1:14, and :35
8 x 50 @ 1:10, odds fast no free, evens easy; I swam the fast ones fly and held :38, a strong set of fly for me
There was another kick set I believe, but I left a bit early to avoid the traffic around downtown.
300 choice (snorkel and buoy)
10 x 25 (kick/swim build by 25) r/10
10 x 25 (scull/pull by 25) r/5
16 x 25 kick with fins on side @ 30
6 x 50 kick with fins descend @ 40
5 x 50 @ 55 cruise
50 sprint @ 60
4 x 50 @ 60 cruise
2 x 50 sprint @ 1:05
3 x 50 @ 60 cruise
3 x 50 sprint @ 1:10
2 x 50 @ 60 cruise
4 x 50 sprint @ 1:15
50 @ 60 cruise
5 x 50 sprint @ 1:20
200 warm down
A quick 3200
This one was kind of fun although I would have liked to mix in some stroke instead of it all being freestyle.
I have a meet next weekend in The Charleston area that I have been looking forward to since last summer. Outside and SCY's! The even have "fun" relays where the winning team wins a growler of beer.
Swimming some off events
Sat-> 100IM, 50FR, 100BK, 2FR and 100BR
Sun-> 500, 2BK, 2IM, 2BR and 100FR
This a low key meet and I'll use it as a training meet. Plus, I just want to get away from work for a bit.
Tuesday, August 4, was a busy and important day for us. Many of our staffers and volunteers were traveling to Cleveland for the 2015 USMS Summer National Championship to support the 963 Masters swimmers who would be competing.
Nationals week is both fun and stressful for our staff. On the fun ledger, we get to spend time with our volunteers and sponsor partners, cheer for the first-timers, and share inspiring stories and images via social media. Of course our Spring and Summer Nationals come with stress: Livestreaming is an all-day, manually operated job that can have unexpected delivery challenges, and most of the physical set up and breakdown starts daily before dawn and goes well into the nighttime hours.
Something else happened on August 4. I got the first glimpse of its impact when my phone buzzed at 5:15 a.m., with an image of the front page of the Wall Street Journal Health & Wellness section headline “The Joy of Masters Swimming.” With a 2,400,000 circulation, WSJ is the largest printed newspaper. Throughout the day, as I was driving to Cleveland for the Summer Nationals, I received a steady stream of texts and phone calls. Coaches, partners, and members who saw the story offered congratulations and praise for the article’s message.
Although I had spent a good deal of time on the phone with the reporter Kevin Helliker, I didn’t know what he was going to write and I didn’t know that the piece would be on the front page. During our conversation, Kevin observed that the USMS business model is distinctly different than other participation sports such as triathlon, Tough Mudder, and Color Runs. Those organizations have seen large participation increases due primarily to an event growth strategy.
USMS, by contrast, still offers relatively the same number of events at about the same level of participation as we did 10 years ago. In fact, the number of USMS open water sanctioned events is down from just five years ago. Yet, since 2005, USMS membership has increased from 42,490 to more than 63,000 members. Which provoked Kevin to ask this question: “Has USMS growth been intentional or by accident?”
Well, the answer is intentional, but with the long view, and without compromising the experiences we are providing to our members.
With resources provided by our Board of Directors and House of Delegates, we’ve made sustained and conscious investments into areas that are creating a more inclusive USMS. We rebranded in 2009 with an identity welcoming to any adult who wants to swim. Content in SWIMMER magazine and at usms.org resonates with all swimmers: those new to swimming, triathletes, those rediscovering swimming after a long break, and competitive swimmers. Nearly 1,500 coaches and instructors have attended our Masters coach certification teachings in the past four years. Our Adult Learn-to-Swim Instructor Program, launched this year, has certified 230 instructors. The past two years, our Swimming Saves Lives Foundation program partners have served nearly 5,000 adults with introductory swim lessons.
So yes, it’s our intention to grow, but to do so mindfully with inclusive programs for our members, and by supporting our coaches, instructors, and aquatic directors—the influencers who are having a direct impact in the daily experience that our members have through our 1,500 local Masters Swimming programs across the country. By doing so, we hope to foster a welcoming culture so more adults can experience the joy of Masters Swimming, as shared by the excellent Wall Street Journal piece, and as narrated by Rowdy Gaines in “Masters Swimming is a Journey."
Updated August 13th, 2015 at 04:31 PM by Editor
Felt slow and a bit more ragged today...
3000 SCY/59 minutes
1 x 400 fr on 7:00
4 x 100 fr on 1:45 (1:31-1:35)
4 x 50 fr on 1:00 (:43-:44)
4 x 25 fr on :30 (:20-:21)
1 x 100 EZ BK on 2:00
10 x 100 fr on 2:00 (desc. 1:31-1:27)*
10 x 50 fr on 1:00 (mostly :43)
6 x 50 EZ (BK, BR, FR, BK, BR, FR)
*These actually felt pretty smooth and not difficult, which is a good thing since that was my previous pace for 1650. I felt stronger as I went along, but during the 50s afterward, I did not have that feeling I had the other day of relative ease. My body needs a break I think.
Updated August 13th, 2015 at 10:03 PM by mcnair
I did not feel so great yesterday and was fortunate that my calendar was almost empty and with some creative rescheduling decided to take the day off work. It turned out to be a great decision since after sleeping for an hour or so I woke up feeling much better. My chest congestion just does not want to go away but after the sleep I woke up feeling much better and the tickly cough I had developed also disappeared. I also made an extra effort yesterday to drink LOTS of fluid and by yesterday afternoon was feeling a lot better. Last night I went to bed at 6:30pm and had a great night of sleep; the most solid and best I have had in a long time. According to my wife I beat the kids and her by 3 hours.
Unlike the rest of the week the pool was still setup LCM with all lane lines still in place. Today I dropped my distance again with mainly aerobic easy swimming with the exception being a few open, close, easy, fast 50s.
400 free with snorkel
6x50 catchup on 1min
4x100 free on 1:30
4x50 on 1min with fins, done as open, close, easy, fast
200 double arm backstroke
1 X 200 3:30 3:30
3 X 100 2:00 1:45
6 X 50 kick 1:20
2 X 100 2:00
6 X 50 1:15
All odd swims moderate
All even swims fast
1 X 100 fast 2:30
1 X 150 moderate 2:30
Four rounds, choice
WARM DOWN: 4 X 50 easy
flutter kicks on bosu, 4 x 50
cable twist w/yoga ball, 25 x 2 x 15 each side
extreme angle goblet squats on high boxes w/plate, 45 x 4 x 6
seated row negatives, 90 x 4 x 5
rear delt flys, 80 x 4 x 6
hip abductor, 120 x 4 x 5
supine bicep curl on cable machine, 70 x 3 x 8
saxon side bends, 10 x 3 x 15
explosive fly pulls on double cable machine, 20 x 4 x 5
knee tuck jumps, 5 x 3
kneeling ab crunches, 140 x 4 x 8
explosive leg press, 215 x 4 x 5
Swim/SCY @ Sewy
8 x 50, 25 stroke + 25 free @ :55
8 x 25, 1/2 fast SDK + 1/2 cruise @ :45
4 x 100 IM w/fins @ 1:55
-- I did 2 IM, 2 back
6 x 50 breast w/flutter kick w/fins @ 1:05
-- for me, breast flutter is exhausting and difficult on this interval
-- I switched to breast dolphin after 3
6 x 50 free w/fins, build each 25 to sprint @ :50
-- NO! I did 25 fast flutter kick + 25 EZ kick
7 x 50 @ 1:05
-- supposed to be 35 fast + 15 EZ, odds breast
-- NO! I cannot possibly go 35 fast on that interval
-- I did odds breast @ 100 pace for 35 y, evens EZ
4 x 25 AFAP kick @ 1:00
-- did back, think I was going around 13s
I am feeling gobsmacked after today. 10 days in a row of working out with quite a few doubles. I would love to swim outside tomorrow am, but I think I have to take a day off. It was nice to swim with other humans tonight. I plan to go on Friday night as well. Massage tomorrow!
On vacation this week, working on some projects around the house. This afternoon I went for a short motorcycle ride this afternoon with Lena and ended up riding in the rain. Fun time!
Quick swim this evening...
200 free/200 back/200 im drill
300 Shark Swim
4 x 50 with 25 easy into 25 FAST IMO
100 loosen and out
(Solo/Rec/1200 yds/30 min)
Tomorrow I have some tiling lined up at the College's new dorm area during the morning
3 X 100 2:00 1:45
1 X 150 2:45 2:30
1 X 200 3:30 --
Two rounds, round 1 intervals left, 2 right.
1 X 200 kick 5:00
8 X 50 kick 1:20
1 X 100 swim --
1 X 200 IM 4:00
2 X 50 1:15 #2 on 1:30
50's: round 1 fly, 2 back, 3 breast, 4 free
1 X 600 swim or pull
Descend by 200's
WARM DOWN: 4 X 50 easy
In keeping with the theme of lots of rest and focus on pace and form I decided to go with 40 x 25 on :40 for my main set... the 25s were to be on or a little faster than 1650 dream pace which would leave me just a little over :20 rest. I felt refreshed and energetic for the entire set, in fact my form felt smoother and I even incorporated flip turns in the last half of the work out. The 1:1 work:rest ratio might not be helping my distance/aerobic fitness, but it is helping me lock in form and the feel of a particular pace.
Here's the workout:
6 x 200 fr on 3:20 (evens pull w/ buoy)
6 x 100 kick w/ long fins on 2:00 (alt. by 100: front w/ board, side, back streamline)
40 x 25 fr on :40
1 x 50 fr on 1:00 (:39, felt smooth, not hard)
6 x 50 kick w/ long fins on :50 (alt. by 50s: front, side, bk)
1 x 50 fr on 1:00 (:39*)
3 x 100 relaxed fr on 1:40 (odds pull w/ buoy)
TOTAL: 3500 SCY/1:12:00
*Usually toward the end of a 3000+ workout, my 50s can be ragged unless I back off to a :43-:45, especially the day after a sprint day, but this :39 felt pretty smooth and in no way desperate of frenzied.
I slept better last night and woke uncontested for the first time in the last two weeks. This thing literally started two weeks ago today while in Orlando. That feels like a long time for a cold.
When i got to the pool once again the lane lines were removed and we spent at least 15 minutes untangling and pulling lane lines. Once everything was set I proceeded with a 2500m taper workout.
400 free with snorkel
6x50 catchup on 1min
6x100 free with just paddles on 1:30 smooth
10x50 back kick on 1min
4x50 on 1min done at 200 race pace
I felt quite heavy during the warmup today but was fine on the pace 50s holding 30/31s.
I was worried about the number of entries for our meet this weekend but we had a great last week of entires and the unofficial number is 85 swimmers. We have a guy in my age group coming in from Canada and others coming in from Arkansas, and Oklahoma. It's going to be fun with my team putting up lots of relays. I just booked a restaurant for a team lunch after Saturday's session which will be fun too.
Updated August 12th, 2015 at 11:23 AM by StewartACarroll
Measured 30 sec per 25 yards freestyle and backstroke.
2 minutes per 100 yards
10 minutes per 500 yards
40 minutes per 2000 yards
45 minutes per 2500 yards.
I did not have a particularly good night of sleep last night. It was hot and I could not stop tossing and turning. When I got to the pool this morning all the lane lines were bunched up in one corner and we had to setup enough lanes for our group to swim in. The pool is shut except for masters workouts and there is a crew working on cleaning the pool. I guess the crew must have forgotten to setup the pool again.
400 free with snorkel
6x50 catchup on 1min
4x(4x50 IM order on 1min, 100 kick on 2mins)
4x(4x50 on 1min done as open, close, easy, fast)
Nothing very fast today but generally I feel good in the pool.
Swim/LCM/Solo @ Lebo
4 x (25 scull + 25 DPS free w/paddles) @ 1:10
8 x 50, 20 m UW @ 1:15
20 x 50 kick w/fins @ 1:00
-- 10 dolphin, 10 flutter or back kick
1 x 50 @ 100 pace
1 x 100 EZ
Total: 2300 m
Stretching/Yoga/ Rehab Ex, 45 min
My shoulders were a bit sore from yesterday's double. So I decided to do a high volume kick set today. I had intended to do weights, but had to run around with Lil Fort and her pack of friends this afternoon. I'll do weights and a swim tomorrow. I'm going to head to Sewickley to swim with my buddies and get in a SCY workout.
I think yesterday I was experiencing the delayed onset muscle soreness from the 4600 I did on Saturday with its 30 x 25 followed by 30 x 50. I was definitely stiff on Saturday afternoon and evening, but my shoulder loosened up and I didn't feel particularly out of sorts Sunday. Even got in a short stretch out swim with some drill on Sunday evening. The yesterday the soreness really kicked in, especially in my triceps (I usually feel it more in my lats and shoulders. I probably could have used a quick swim to limber up, but didn't have time (or motivation).
Today I woke up feeling a little more refreshed and headed to the Y mid-morning to see what I could do. I knew immediately where the soreness was coming from... I've been working on long strokes with a good finish and that last bit as my hands pass through the hip region was where the triceps were feeling it. So I guess the sprints, to which my body is still not accustomed, are good for something!
Today I did another 1500+ at dream 1650 pace. Here's what I did:
6 x 200 fr on 3:20 (evens pull w/ buoy)
10 x 25 fr w/ long fins on :30 (mostly :16, tried to focus on hips and extension, minimize kick)
10 x 50 fr on 1:00 (all on :39)
10 x 75 fr on 1:30 (mostly on 1:00, the last 2-3 in the 1:02 range)
Recovery: 300 EZ back on 6:00
5 x 100 fr on 2:00 (odds pull w/ buoy; evens hard--1:21, 1:19)
200 streamline BK kick w/ fins on 4:00
6 x 50 fr on 1:00 (:43-:46, ascending times, descending stroke counts)
TOTAL: 4000 SCY/ 1:18.00
The Texas Swim Center will be closed until the end of the month, so I swam in the outdoor 50 meter pool at Austin Aquatics and Sports Academy again this morning. I shared a lane with Mark and Rachel. Brendan Hansen coached. No, he really did. He is extremely nice and was very engaged in the practice.
3 x 200, :20 rest
4 x (100 kick @ 2:00, 100 swim @ 1:50, 50 kick @ 1:00, 50 swim @ 1:00), with fins
2 x (6 x 50 @ 1:05 as 25 fast/25 easy, 4 x 100 @ 1:50 85% effort); I felt stronger as the set progressed and was holding 1:19-1:20 on the 100s comfortably
Skipped the final kick set because I had to leave for work.
In a 25 yard length pool:
Freestyle & Backstroke = 17 strokes per 25 yards
Breast & Fly = 25 strokes per 25 yards (freestyle kicking)
Breast & Fly = 35 strokes per 25 yards (dolphin kicking)
200 IM drill
4 x 25 IM order build
8 rounds of kick
--20 sec all out/ 10 sec easy
4 x 150 @ 2:15
--rotate 50 fast other 2 50's are moderate
5 x 100 back @ 1:40 strong
4 x 75 @ 1:15 IM rotate dropping a stroke
5 x 50 @ 55 worst stroke (went fly) cruise
2 x 25 @ 30 worst stroke sprint
300 pull strong @ 4:30
8 x 50 kick with fins @ 55
--25 build /rest 5 /25 sprint
300 with paddles @ 4:30
--25 fast/25 easy
100 float around and hot tub time
The Texas Swim Center is closed for a few weeks undergoing routine cleaning and maintenance; while it was still open I took advantage of my taper and swam a PR in the 5K postal (1:12:23.07, a second faster than last year). I am hoping that time will be good enough for a virtual podium finish in my age group.
I really don't enjoy training on my own, so I decided to try out the new Masters program at Brendan Hansen's Austin Aquatics and Sports Academy in South Austin. Nate O'Brien coached this morning; I shared a lane with one of my Longhorn teammates, Andrea, and a pretty fast young guy named Grant. This is a very nice outdoor Myrtha pool which was set up long course. They seem to do a nice job with aeration as the water temperature was pleasant despite daytime temperatures reaching 100.
10 minutes choice
400 DPS (5:45, averaging 39 strokes)
Andrea's triathlon coach wanted her to do a test set of 15 x 100 @ 1:30 holding 1:20, so Nate assigned the set to everyone. Some of the other lanes went on slower intervals. I swam behind Grant and Andrea and held 1:20 for all 15 and felt strong. I have used this set many times to assess how well I am training, but I have always swum it in a 25 meter pool.
I skipped the kick set to leave for work.
rear delt flys, 65 x 2 x 8, 75 x 2 x 8
explosive leg extensions, 105 x 3 x 15
straight arm dips, 75 x 3 x 25
good mornings, 70 x 4 x 8
explosive fly pull on double cable machine, 17.5 x 3 x 15
deadlift, 75 x 4 x 8
seated row, 90 x 4 x 8
skull crusher + straight leg raise combo, 50 x 2 x 12
streamline crunches, 2 x 50
3 mile jog
Sunday: Swim/LCM/Solo @ Lebo
3 x (25 scull + 25 free w/paddles) @ 1:10
8 x 50 w/fins, UW 25 m @ 1:15
8 x 50, 2x IM order (single arm fly)
10 x 100
odds = free or back
evens = kick
Total: 2600 m
-- This was a complete recovery workout. I had hoped it would equal a day off, but my shoulders were still fatigued when I went to the pool today. I guess even an EZ workout in long course takes a toll.
Monday: Swim/LCM/Solo @ Lebo
4 x (25 scull + 25 free w/paddles)
4 x (15 burst dolphin kick + 35 EZ)
26 x 50
odds = @ 100 pace @ 1:00 (5 back, 5 breast, 3 kick)
evens = EZ @ 1:30-2:00
Heated Vinyasa, 75 min
Two things will take a hit this month with only long course available: sprint backstroke and UW work. I am really lousy at swimming backstroke outside and the pool I'm training in is only 4 feet deep. I was scraping on the bottom yesterday trying to do 25 UWs. Today I tried reaching and gliding more on breast and my 50 times were 1-2 seconds faster than usual. So I guess I should approach my next 100 breast that way.
I was looking at the meet calendar. I think I will aim for the DCAC Columbus Day Classic meet on October 10 in DC and the Sprint Classic on October 25 in VA, both SCY. I had thought about going to the Rowdy meet, but I don't like the order of events and it starts very early. After checking all the nationals results, I'm psyched to compete again.
I'm off to yoga at 4:15.
Updated August 10th, 2015 at 05:46 PM by The Fortress