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  1. 4000 SCY

    by , March 1st, 2015 at 05:07 PM (Alex's swim journal)
    I thought I was going to be really sore the day after sprint work, but felt pretty good and (BONUS) my normal 1650 pace didn't feel like a hard slog... it felt comfortable and relaxed by comparison. Here's what I did:

    8 x 100 fr on 2:00 (desc. 1:32-1:26)
    200 BK on 4:00
    8 x 100 fr on 1:50 (1:27-1:30)
    200 BK on 4:00
    8 x 100 fr on 1:45 (1:29-1:35)
    200 BK on 4:00
    8 x 100 fr on 1:40 (1:30-1:36)
    200 BK on 4:00

    4000 SCY/1:17:00

    Toward the end of the third set of 100s I was starting to feel pretty icky, but recovered my pace after a few reps in the final set of 100s. I didn't miss any intervals in the final set, like I did earlier in the week, so I felt pretty good about that, but I'd really like to find 1:25-1:27 and be able to hold it for a whole set or two.
    Categories
    Uncategorized
  2. How Can We Help?

    by , March 1st, 2015 at 12:00 AM (SWIMMER Editorials)
    We receive a variety of correspondence at the U.S. Masters Swimming National Office, located in Sarasota, Fla. Sometimes readers write about articles they’ve read here in SWIMMER. Sometimes it’s a “reply-to” directly from our eNewsletter series, STREAMLINES. Members and potential members also contact us through our website, usms.org. There’s even a field where one can leave a general comment when registering or renewing USMS membership.

    Some of the comments are compliments; some are not. This is a good thing, as we need your honest feedback to do our jobs well. Regardless of where you live or why or how much you swim, you deserve the best membership experience possible.

    So, who’s on the other end of that keyboard when you press “send”?

    I’ve written about our amazing publications staff here before, and our executive director, Rob Butcher, and education director, Bill Brenner, and their activities and respective insider and coach education blogs. Kyle Deery works closely with Rob and with our passionate USMS sponsors, in addition to working behind the scenes on our National Championship events. Marianne Groenings supports Bill with our rapidly expanding educational products in coach certification and adult learn-to-swim instructor certification.

    But the entire USMS staff works together on your membership.

    Anna Lea Matysek, a longtime swimmer, volunteer, and engineer in Kansas City before she became our membership director, is the one who receives all those comments from the registration software. She and Tracy Grilli, our longest-tenured staffer and a member of the Mighty Mermaids (an impressive sextet of open water swimmers who tackle big swims), go out of their way every day to answer questions large and small from our members. They have literally heard it all—I’m not sure there’s a question they can’t answer, given their combined total of 57 years experience inside USMS.

    Our chief financial officer, Susan Kuhlman, is a new swimmer and triathlete. She comes from a cycling background, but her passion for USMS is contagious. She runs the financials to meet the strictest levels of professionalism and transparency. In the nonprofit world, this is a monumental task. Kathy Anderson supports her in this effort, handling our bank accounts and payables with such humor and good cheer that she brightens the entire office. Claudia Woods, a lifelong swimmer, is our office manager. She keeps us in line and supports us, in equal measure, so that we can support you. There isn’t a single staffer she doesn’t assist in some form or another. Claudia is a superhero.

    Jim Matysek, creator and architect of usms.org, leads the information technology staff. He’s another lifelong swimmer and longtime USMS volunteer. As with Anna Lea and Tracy, his institutional knowledge runs deep. From repelling hackers to helping recover lost passwords, he’s done it all for usms.org users. Jeff Perout, a lifelong swimmer and scholar, has a broad background in software development, including accounting software packages, and spearheads the financial end of our registration software tools. Longtime Minnesota swimmer and volunteer Nancy Kryka and her husband, Jim Kryka, retired to Sarasota after successful software development careers at a Fortune 500 company. But to our distinct advantage, they couldn’t stay retired—they’ve joined the staff and are hard at work modernizing the back-end architecture of usms.org and will be contributing to exciting new features.

    So the next time you write to us, if you want to know who will be answering your question or resolving an issue for you, take a peek at our staff bios and pictures.

    We love swimming and we love working for USMS—let us know how we can help you make the most out of your membership.

    Updated March 10th, 2015 at 03:28 PM by Editor

    Categories
    Staff Blogs
  3. Workout 02/28/15: morning

    by , February 28th, 2015 at 08:11 PM (Maple Syrup with a Side of Chlorine)
    The basketball game on Tuesday was fun, and I was only mildly sore the next couple of days despite not having played in about a year. We were up at halftime, but the whippersnappers wore us old folks down to take the win. Yesterday I was able to join the kids as a chaperon for ski day at Mt. Snow. It was cold (high single-digits to mid teens), but the sun was bright and there was not a cloud in the sky. It was great to get out on the snowboard again! Here is a pic of one of the kids behind us...


    Headed to Masters workout this morning ...

    200 Swim/100 Kick/200 Pull (plus 50 drill)

    2 x
    4 x 50 on :55 descend (I did 5 @ :45)
    2 x 100 hard on 1:55 (I did 3 @ 1:30 with snorkel)
    200 DPS (I used snorkel and AP)
    50 easy back

    1 x 50 kick :15sr
    1 x 100 pull :15 sr
    1 x 50 kick :20 sr (I did 100 here)
    4 x 75 on 1:10 (easy-build-fast)
    50 easy
    Work on butterfly as a group (~200 yds)
    out
    (Masters/Rec/2950 yds/90 min)
    -------------------------------------

    Great workout that I found in the my binder. We had a full pool with Greg, Luiza, Rachel, Meg and Kevin, with Tim on his own. I enjoyed a little sweat in the sauna after practice as well.

    This afternoon Lena and I went to a memorial service for Marion C, a 96 year old saint that I first met when I started going to church in 1998. She and her husband (a retired Pastor) welcomed me as I entered the sanctuary with my family, and served as spiritual role models when I accept Jesus as my Savior. They loved each other with a love that I never witnessed before, and also shared that with the lives of anyone that they came into contact with. She continued to play the piano when I later helped with Sunday evening services, and even earlier this year at the nursing home where she resided. At the fellowship time after the service we were able to meet up with friends from years ago and share with each other all the ways that Marion spoke into our lives. Amazing woman of God.

    Updated March 1st, 2015 at 02:11 PM by rxleakem

    Categories
    Swim Workouts
  4. Week 126 - Saturday

    by , February 28th, 2015 at 06:40 PM (After a long rest)
    The DAM Sring Meet was cancelled yesterday due to snowy weather in the Dallas metroplex, so alas I did not get to swim the 400,200 and 100 IMs I had entered. I am not sure if the meet will be rescheduled or it's just cancelled for this spring. I suspect the later.

    instead I got to workout in Rockwall and watch my daughters swim meet. She swam 3 out of 4 best times and this is the second meet where she seems back to her normally happy self.

    Todays workout out was pretty all attended but not many of the guys and girls I train with were there for a variety of reasons. We did our normal race pace set but instead of dropping the send off Tom had everyone go on 2mins which was fine by me today.

    Warm up
    400 free with snorkel
    10x50 kick on 1min

    Main set
    16x100 on 2mins at 500 race pace

    Warm down
    10x50 free perfect stroke
    200 easy

    I felt ok on the 16x100s holding 56/57s the whole way but felt pretty tired on the last 5. Last week although done on a faster send off for sure felt better.
    Categories
    Swim Workouts
  5. first sprint day in a while...

    by , February 28th, 2015 at 05:08 PM (Alex's swim journal)
    Haven't had the motivation or the company to do sprints in a long time, but figured I better start if I'm even going to try to do a meet at some point this SCY season. I am so slow and out of shape! I just did back and free today.

    WU (1000/20:00):
    200 fr
    100 kick
    200 pull
    200 fr
    100 kick
    200 pull

    1:00 rest

    MS 1 (1000 BK/27:00):
    20 x 25 bk on :40 (:21-:23)
    :40 rest
    10 x 50 bk on 1:20 (:45-:48)

    200 recovery (pull/bk)

    MS2 (1000 fr/25:00)
    20 x 25 fr on :40 (:16-:18)
    :40 rest
    10 x 50 on 1:00 (:36-:41)--occasionally took an extra :10-:20 rest if I was really winded, maybe after 3-4 reps.

    CD:
    300--mixed bk, pull, kick

    3500 SCY in about 1:20:00.

    Met some of the kids from the Baylor Swim Club, who came in to use the 2-3 lanes next to me when I was in the middle of my Back set. I thought they might be some random high school swimmers, but they looked a little older, so when I finished I asked them if they were on a team and they mentioned the BU swim club. I told them since they were all college age, they should consider doing the nationals in San Antonio (only about a 3-hour drive for us). Maybe I'll start joining them on Saturdays for their sprint day... it's really hard for an endurance guy like me to get up for sprints without teammates to help push me.
    Categories
    Uncategorized
  6. Friday, Feb. 27

    by , February 28th, 2015 at 02:13 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Sewy

    Warm up:


    800 various

    Main sets:

    5 x (75 smooth fly w/fins + 75 EZ)
    -- smooth fly is basically my 100 pace these days
    -- I seem to have zero fly endurance at the moment, having only started swimming fly again in Jan.
    50 EZ

    5 x (75 back kick w/fins + 25 EZ)
    -- UW 15m+ each length
    50 EZ

    5 x (75 breast @ 100ish pace + 75 EZ)
    50 EZ

    5 x 75 free w/paddles @ 200 pace @ 1:15
    125 EZ

    Total: 3450


    ~~~~~~~~~~~~~~~~~~~~~~

    I was feeling zonked yesterday and still very sore from weights. Times were all fairly slow. Maybe the body is in shock from the abrupt jump back into training after a layoff and time change. It was really more of an aerobic workout than a race pace workout. I'm going to take today off and then try to regroup with weights and yoga on Sunday.
    Categories
    Swim Workouts
  7. Week 126 - Friday

    by , February 27th, 2015 at 07:14 PM (After a long rest)
    Yesterday was a blur. I had a one day up and back trip to Denver leaving Dallas at 7am and coming back at 7pm. The weather has been pretty wintery and I always have fears about delays. As it turned out getting out of Dallas was no problem and I made my meeting in Denver with no issues. Coming home was a different story with a 3 hour delay which meant we landed at DFW around 2am and it was almost 3am when I got home. Despite the travel difficulties I made it home safe and the trip was worth it from a business perspective.

    Today I slept till about 9am and had a leisurely morning catching up on emails. I emailed a few people last night and cancelled my morning meetings because I knew I would be tired, which I was. I emailed one of my training partners and agreed to workout at lunch.

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

    Main sets
    6x100 kick on 2mins
    6x(2x50 kick on 1min, 2x75 build by 25 with last 25 all out. on 1:10)
    12x50 drill swim by 25 on 1min

    Warm down
    200 easy

    Nothing to write home about today. I felt like I had been backed over by a truck but put this down to the late night and all things considered it was not bad. It felt good to swim!
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 03/02/2015

    by , February 27th, 2015 at 02:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20
    4 X 100 1:40
    8 X 50 KICK 1:15
    4 X 100 1:30
    1 X 200 negative split

    1 X 200 3:30
    4 X 50 1:00--#4 on 2:00
    Three rounds.
    200's: swim 2 X 100 IM
    50's: one of each IM order

    4 X 250 3:20
    4 X 150 2:00
    Pull
    250's: negative split
    150's: last 50 fast

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  9. Friday, Marach 27, 2015

    by , February 27th, 2015 at 01:29 PM (Trying to Train Smarter, Not Just Harder)
    I feel so cold today! Even while swimming this morning in nice 80 degree water, the wind would blow over my arms and back & I felt like shivering in the pool. And I am NOT sick. Just sick and tired of old man winter. So so grateful I don't live up in the NE. So anyway, I swam a little less than usual, because my heart just wasn't in it today.
    600 back free
    400 kick
    6 x 50 hard/easy
    6 x 100; 2 @ 1:30, 1 @ 2:00 Pull
    100 easy
    6 x 50 hard/easy
    4 x 150, free/stroke/free
    4 x 200
    Categories
    Uncategorized
  10. Late evening swim...

    by , February 27th, 2015 at 10:46 AM (Alex's swim journal)
    Got in last night for a bit of detox swimming at the YMCA and thought I might push it in the middle of the swim, but might have pushed too hard... had a hard time coming down afterward and felt pretty close to a bonk; remembered that I hadn't eaten very much all day, but by that point (9:30-10:00) it was too late, damage was done.

    3500 SCY/63 minutes

    WU (1100 SCY/19 mins):
    200 fr
    200 pull
    200 fr
    200 pull
    200 fr
    100 bk

    1:00 rest

    MS (1800/30:00--all free):
    6 x 50 on :50
    3 x 100 on 1:40
    3 x 200 on 3:20
    3 x 100 on 1:40
    6 x 50 on :50*

    *Knew I'd pushed it too far here, because I missed the interval on the last few and finished the set in 30:05... it was like my arms were quick-hardening cement, in fact the arms/shoulders hadn't felt so tired since the last time I spent an afternoon mixing cement by hand.

    CD (600/12-13 mins):
    600 mixing EZ pull and back
    Categories
    Uncategorized
  11. This was a tough one and I didn't bring up the rear

    by , February 27th, 2015 at 07:29 AM (Mixing it up this year)
    Swam mid pack with 2 guys behind me today that meant I pushed the entire time and swam with paddles & bouy the entire time. Yes I was the only female in the lane today.

    Paddles & bouy for everything
    400 free
    300 free
    3x100@1:45 free
    300 free
    200 free
    4x50@1:00 free

    4x100 free descending interval 1:50, 1:45, 1:40, 1:35
    200 free EZ
    3x100 free descending interval 1:50, 1:45, 1:40
    200 free EZ
    2x100 free descending interval 1:50, 1:45
    200 free EZ
    100 free fast
    200 free EZ
    200 slow no paddles & bouy

    Total 3700 meters
    Categories
    Swim Workouts
  12. Wed-Thur, Feb. 25-26

    by , February 26th, 2015 at 04:23 PM (The FAF AFAP Digest)
    Wednesday Drylands + recovery swim

    rehab ex
    good mornings, 85 x 4 x 5
    DB rows, 30 x 4 x 8 each side
    explosive leg extensions, 105 x 3 x 15
    zercher squats, 65 x 4 x 6
    bent over rope pulls, 90 x 4 x 8
    straight arm dips, 75 x 3 x 25
    combo skull crushers + straight leg raise, 35 x 4 x 15
    crunches w/ 25 lb plate, 3 x 15

    1400 EZ swim


    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    4 x 50 free w/paddles @ 200 pace @ 1:00
    50 EZ
    4 x 25 shooters w/fins @ :45
    50 EZ

    Main sets:

    6 x (25 @ 100 pace + 25 EZ)
    -- breast, working on pull

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

    4 x 25 back @ 100 pace (15s)
    -- meant to do more but got interrupted by the flags being taken down, can't do backstroke without those
    50 EZ

    3 x (10 x 25 @ 100 pace + 100 EZ)
    fly w/fins @ :45
    breast @ :40
    dolphin kick w/fins @ :40

    Total: 3200


    ~~~~~~~~~~~~~~~~~~~~~~

    Ouch, I was tired and sore today from yesterday's weights. That what comes of a 10 day layoff. My pool is now closed for a conference championships the next 3 days. So I'll be journeying out to Sewy to swim.

    Entries for Zones open on Saturday. Not sure what I'm going to swim. Nothing early on Sat that's for sure as I will have to drive down late Friday night after coaching. The coaching gig is getting more complicated. Under a new PA law, all substitute coaches must also have all the FBI and state clearances to be on deck. As I don't know anyone with those clearances, I have no idea how I'm ever going to get any time off. And I have a major vacation scheduled for this summer ... I can never go on vacation when the pool is shut down the last two weeks of August bc Lil Fort will have mandatory cross country practice. Frustrating situation.

    http://www.patriotmasters.org/2015.Colonies.Estimated.Timeline.pdf

    Updated February 26th, 2015 at 04:34 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 02/27/2015

    by , February 26th, 2015 at 11:39 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:15 3:00
    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

    10 X 100--choice-- 2:00
    odd: easy even: strong--85/90%

    1 x 300 4:30 4:00 3:45
    1 X 200 3:00 2:40 2:30
    1 X 100 1:30 1:20 --
    Three rounds. Round 1 interval left, 2 middle, 3 right. Pull.

    WARM DOWN: 4 X 50 easy

    4800Y
    Categories
    Swim Workouts
  14. An easy day in preparation for tomorrows Long Course

    by , February 26th, 2015 at 07:55 AM (Mixing it up this year)
    Since I will be in with the fast crowd today I decided to do some easy butterfly.

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/snorkel & zoomers
    200 torque drill w/snorkle & paddles
    200 1 arm fly w/zoomers
    200 streamline fly kick on back w/zoomers
    200 fly in 3:31
    500 free

    Total 2500 yards
    Categories
    Swim Workouts
  15. The road back...

    by , February 25th, 2015 at 09:20 PM (Alex's swim journal)
    Looking back at my posts from the beginning of the year I feel like I've squandered so much time over the last month... trying to get back into shape, but missing so many days. By the middle of February I was practically back to square one again. Last weekend was good, four days in a row with a swim (Thursday thru Sunday), though only the last one was over 2500. Today, after missing two days in a row, I managed to get in 3K.

    3300 SCY in 62 mins:

    5 x thru
    --200 fr
    --100 bk
    --200 pull
    --100 kick
    6 x 50 fr on 1:00

    The long continuous swim is still the thing I think I like the best; it satisfies my need to stay in motion for ever increasing time periods. This workout helped me keep going, but also throw in some variety. Since I only stopped to rest for the cool down (6 x 50 on 1:00), I was never tempted to pull myself out of the water in disgust over my slowness... which happened a couple of days last week when I got to around the 2000 mark. But I've been on this road before, just have to keep plugging away.
    Categories
    Uncategorized
  16. 2|24 and 2|25 Ami ta ainda bou e tempu

    by , February 25th, 2015 at 04:55 PM (Blog)
    That's Papiamentu for "I am still under the weather"

    2|24 weights:

    Deadlifts
    1 x 35 @ 135lbs

    DB snatches (from below knees to overhead)
    1 x 10 @ 40lb DB's

    Dips + reverse shrugs
    5 x 10 + 5 @ BW

    Rows on iso machine
    5 x 10 @ 45, 55, 65, 75, 85lb each arm

    Machine upright bench (didn't allow elbows to bend past 90°)
    2 x 10/5 @ 170/190lbs

    Standing calf raises
    2 x 20/5 @ 180/540lbs

    Tricep cable pushbacks
    3 x 10 reps @ whatever

    Leg curls and extensions
    1 x 10 @ whatever each exercise

    Mayurasana
    4 x 10 seconds with 40 sec rest



    2|25 LCM

    2100 of various drills with fins
    100 of back with fins
    400 of flutter kicking


    Still trying to overcome this cold/flu/allergy crud I managed to contract last Wednesday. I felt quite lousy during the meet which may have prolonged my recovery, perhaps I shouldn't have done weights yesterday either.

    Updated February 25th, 2015 at 08:24 PM by __steve__

    Categories
    2014 FINA World Championship
  17. Sarasota Y Sharks Masters 5:30 AM Workout 02/26/2015

    by , February 25th, 2015 at 01:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    4 X 75 1:15 1:10
    Two rounds. Round 1 intervals left, 2 right

    1 X 200 kick 4:15
    5 x 100 kick--2nd 50 fast-- 2:15
    1 x 50 swim

    2 x 75 1:30
    4 x 25 fast :40 #4 on 1:20
    Four rounds, stroke--no free

    3 X 200 3:00
    4 X 50-descend- 1:00
    Two rounds-pull

    WARM DOWN: 4 X 50 easy

    4550Y
    Categories
    Swim Workouts
  18. Wednesday, Feb 25, 2015

    by , February 25th, 2015 at 10:03 AM (Trying to Train Smarter, Not Just Harder)
    Swam solo today - which was good, because I was so sore from weights yesterday. That's what I get for being sick and laying off weights for 10 days - its always h*** coming back.

    600 back/free
    600 pull w/agility paddles
    400 kick
    100 easy

    4 x the following:
    200
    2 x 100
    2 x 50
    Swim, Pull, Fins, Swim
    300 breast/free - knee hurt the first 25, but eased off pretty quick after that.

    Total: 4000 LCM
    Categories
    Uncategorized
  19. Week 126 - Wednesday

    by , February 25th, 2015 at 08:45 AM (After a long rest)
    I was pretty tired this morning after yesterday's swim with the seniors but luckily we had no snow as was predicted overnight. Despite being tired I had a good practice and after loosening up felt pretty decent in the water. We had a very small crowd this morning which I found a little surprising after the pool being closed for a couple of days. I guess not everyone is obsessed as me.

    Warm up
    400 free with snorkel
    6x50 catchup on :45
    12x25 under waters with fins on :35

    Main sets
    5x(4x50 free on :35, 100 back on 1:20, 100 kick on 2mins)
    100 easy
    16x50 on :50 swum at 200 race pace

    Warm down
    200 easy

    The first main set was rough but after round 1 i loosened up and it got better. The intent was to swim the whole set strong and was holding :30s on the 50s, 1:08s on the 100s back and 1:25s on the kick. I was very consistent today despite getting pretty tired towards the end. The 16x50s were really tough and I almost quit at 4 but stuck with it and held 27s throughout.

    Now off to fight Dallas traffic.
    Categories
    Swim Workouts
  20. Tough one today

    by , February 25th, 2015 at 08:01 AM (Mixing it up this year)
    This is just what I wanted to do today.

    500 free
    500 free kick w/zoomers
    5x100@1:30 free w/paddles & bouy went 1:26,1:25,1:24,1:23,1:23
    400 IM in 6:57
    4x25@:45 fly w/paddles
    5x100@1:45 free w/snorkel
    500 free kick w/zoomers

    Total 3000 yards
    Categories
    Uncategorized