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  1. Sarasota Y Sharks Masters 5:30 AM Workout 09/18/2015

    by , September 17th, 2015 at 12:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:40 1:30
    1 X 150 2:30 2:15
    1 X 250 4:00 --
    Two rounds. Round 1 intervals left, 2 right

    12 X 50 free 1:00
    #3-6-9-12 are fast

    4 X 150 kick 3:15
    Last 50 fast

    4 X 100 2:00
    4 X 75 1:30
    4 X 50 1:00
    4 X 25 sprint :45
    Two rounds--choice
    100's-75's-50-s: Descend 1-4 to fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  2. Wed Sep 16

    by , September 17th, 2015 at 12:05 AM (Senior Sprinting)
    Only had a few minutes

    50 warmup
    5x100 k on 2:00, with board (3 free, 2 fly)
    50 ez
    50 nb
    Swim Workouts
  3. 9|16|15 SCY UW kicks and breakout

    by , September 16th, 2015 at 09:59 PM (Blog)
    SCY on 9|15

    Water was mid 70's

    Yesterday I took the GoPro to the pool and did about ten 13M sprints from the block at two different angles. I edited each clip, starting at the moment my shadow hit a certain point seen at the side of pool, and ending when my chin reached a another point (depending on which angle). I kept each the quickest and most lasting swim for both angles. Then I did a side-by-side comparison for front view (at 0.50 sp), and over-under for the side view (at 0.25 sp). Here I could see what I did and didn't do to cause the difference in times.

    Factors that have an influence seem to be the angle of entry from start, the depth, the Δ angle up to the breakout, and when the flutter starts as the first arm makes it's pull back. Basically timing and angle is the key.

    My conclusion is that it could be possible to optimize these parts of the UW and BO, at least to some degree. However, also believe that luck and chance will always be a gamble worth several tenths of a second.

    Excuse the squished views (accidentally deleted some of the effects I needed to adjust these)

    Front side-by-side:

    I also appear to slow down too much after the 2nd dolphin kick, so I will continue to work UW's more.

    SCY on 9|16

    Did an easy 40 minutes of drills, UW's and vertical dolphins

    Did weights, and some yoga stretches for about 30 min

    Updated September 16th, 2015 at 11:28 PM by __steve__

  4. Week 155 - Wednesday

    by , September 16th, 2015 at 06:58 PM (After a long rest)
    I was up late last night entertaining customers who are out for this industry event we do at Stanford which meant I was really tired this morning. I am staying fairly close to campus so at least I am not having to do a long drive. The alarm went off way to ssoon this morning.

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

    Main sets
    9x100 done as 3x(100 free on 1:40, 100 IM on 2mins, 100 kick on 2:20)
    2x(2x12.5 fast on :30, 100 easy and regroup)
    8x50 best average done as 2 on 1:20, 2x1:40,2x2mins, 2x2:20
    Straight into 4x100 on 1:20
    400 free easy
    4x50 best average done as 1 on 1:20, 1x1:40,1x2mins, 1x2:20
    Straight into 2x100 on 1:20

    Warm down
    200 easy

    I was able to average 28s on the main set of 8x50s but I felt pretty hideous doing it. On the second round where we did 4x50 I dropped to :29s. I was really sore today and suspect tomorrow will hurt just as badly. I really like swimming LCM and enjoy these kinds of tough sets but I will be paying the price of limited sleep and a tough workout.
    Swim Workouts
  5. Tues-Wed, Sept 15-16

    by , September 16th, 2015 at 04:12 PM (The FAF AFAP Digest)
    Tuesday: Drylands

    rehab ex
    straight arm dips, 90 x 3 x 15
    supline flutter kicks on bosu, 100
    resisted standing broad jumps, 25 x 4 x 5
    pull up negatives, 3 x 5
    explosive fly pulls on double cable machine, 22.5 x 4 x 5
    squat negatives, 85-90 x 4 x 5
    rear delt flys, 80 x 4 x 6-8
    hip abductors, 120 x 4 x 5-6
    explosive leg press, 195 x 4 x 5
    extreme angle isometric squat, 5:00
    med balls slams (15 lb), 3 x 5

    15-20 minutes of yoga & stretching

    Wednesday: Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    16 x 25 shooters w/fins @ :45
    100 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    8 x 25 back @ 100 pace @ :40
    150 EZ

    12 x 50
    odds = 100 pace w/fins @ 1:00
    evens = EZ @ 1:30
    150 EZ

    4 x 100 done as 75 UW 15m + 25 EZ @ 2:00
    100 EZ

    10 x 25 no breath free w/paddles @ :40
    100 EZ

    Total: 3350


    I am still under the weather and hacking a lot. But I felt slightly more human today. I just don't have the energy to do much anaerobic work. And my upper body is quite sore today.

    One thing that has really suffered the last few months is my CO2 tolerance. I've been swimming in shallow pools and doing very little hypoxic work. I'm going to have to try to correct that this fall.
  6. Sarasota Y Sharks Masters 5:30 AM Workout 09/17/2015

    by , September 16th, 2015 at 12:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:00 3:00
    4 X 75 1:15 1:05
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    10 X 50 kick 1:05
    1 X 50 swim

    4 X 250 IM 4:30
    #1-100 fly, #2-100 back, #3-100 breast, #4-100 free

    4 X 50 descend 1:00
    1 x 200 3:00
    Four rounds--descend 200's 1-4 by round

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  7. Week 155 - Tuesday

    by , September 16th, 2015 at 09:03 AM (After a long rest)
    I flew to San francisco on a late afternoon/ early evenin flight and was at the hotel in bed by 9 pacific. I slept pretty good and woke excited to swim with Stanford masters. The pool was set up LCM which although my favorite is a hard pool length to jump back into after swimming scy for about a month.

    Warm up
    400 free with snorkel
    6x50 catchup

    Main sets
    8x100 free descend 1-8 on 1:30
    6x17.5 sprints on :40 odds free, even back
    5x(100 IM on 2mins, 4x50 r1 - on :45, r2 - on :45,:40,:40,:45, r3 - :45,:35,:35,:45, r4 - on :45,:40,:40,:45, r5 - on :45)
    100 easy
    6x100 pull with paddles, odds on 1:50, evens on 1:15
    3x300 done as 2x17.5 fly, 32.5 free, 2x17.5 back, 32.5 free, 2x17.5 Breast, 32.5 free

    Warm down


    It's always fun swimming at Stanford and today was no exception. I felt ok in the water. On the descending 100s I dropped from 1:20 down to 1:10. On the IMs I was getting about :30 seconds rest and used the IMs as active recovery after the 50s. I was able to hold :33/:34 on the 50s. The 100s free pull I held 1:07-1:10. This was more yardage than I have grown accustomed to the past few months and I was sore at the end of practice. It will be interesting to see how my body handles this. I will have a late dinner tonight and tomorrow will no doubt be tough. I am also presenting at my conference in the morning so tomorrow will be a tiring day but will still be a lot of fun!
    Swim Workouts
  8. Working hard

    by , September 16th, 2015 at 08:35 AM (Mixing it up this year)
    Back to basics today.

    2x550 free
    8x50@1:00 25 fly/25 free
    8x150@2:30 free w/paddles & bouy 1-4 mod 5-8 fast held 2:10 on mod and 2:05 on fast
    3x150@3:00 as 50 fly/100 free
    350 free EZ

    Total 3500 yards
    Swim Workouts
  9. Tue Sep 15

    by , September 15th, 2015 at 06:33 PM (Senior Sprinting)
    5 pullups

    400 warmup
    4x25 free on :40, 100 pace
    100 ez
    4x25 fly on :40, 100 pace
    100 ez
    4x20 kick at 90%, float in, on :40
    100 ez
    60 nb
  10. Sarasota Y Sharks Masters 5:30 AM Workout 09/16/2015

    by , September 15th, 2015 at 12:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 300 4:30 4:30
    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 + 100 swim

    2 X (4 X 150 2:45
    #1: 100 fly/50 free
    #2: 100 back/50 free
    #3: 100 breast/50 free
    #4: 150 free

    1 X 300 4:30
    1 X 200 3:00
    1 X 100 1:30
    Two rounds.
    Negative split the 300 and 200 swims.
    100 swim is fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  11. Interpretation: Freestyle During Medleys

    by , September 15th, 2015 at 01:00 AM (Rules Committee Blog)
    The Coach Asks: I'm not entirely clear on the new interpretation for the freestyle leg of the IM and medley relay. During a forward flip turn, it is good form to push off on your back, then rotate to your front as you do your dolphin or flutter kicks. This would still be allowed as long as you don't dolphin kick more than 15 meters, right? All the dolphin kicks would have to be toward the breast, right? But the push-off on your back is OK, right?

    Answer: No, the push off on the back is no longer OK. Note that this interpretation is only for the freestyle leg of the IM (any distance) and the medley relay (any distance), and the rules do not allow backstroke, breaststroke, or butterfly on that leg of either event. Backstroke is defined in USMS 101.4.2 as "shall push off on the back" and is therefore not allowed during the freestyle leg of the IM and medley relay because that is a clear definition of backstroke. This applies to the breast-to-free turn and the subsequent freestyle turns on that leg of the IM/medley relay. In an actual freestyle event, one can leave the wall on the back after the turn and rotate to the front, because freestyle by itself is defined as "swim in any style". However, in USMS 101.5.2 (freestyle stroke rule), after the statement "swim in any style", it also states "except that in a medley relay or individual medley event, freestyle means any style other than butterfly, breaststroke, or backstroke."

    The FINA/USA-S/USMS interpretations require that official(s) see the style of backstroke, breaststroke, or butterfly for a sufficient distance to call a DQ (FINA interpretation June 1, 1997,"When a swimmer has traveled a sufficient distance that the official can with certainty judge that the competitor is swimming in the style of butterfly, breaststroke or backstroke, then a disqualification is appropriate."). The latest FINA interpretation (August 23, 2015) specifically addresses leaving the wall on the back during the freestyle leg of the IM/medley relay, "According to (FINA) SW 9.1 each of the strokes must cover one quarter (1/4) of the distance. Being on the back when leaving the wall for the freestyle portion of the medley is covering more than one quarter of the distance in the style of backstroke and is, therefore, a disqualification. Backstroke swimming is only defined as being on the back."

    Kathy Casey
  12. Mon Sep 14

    by , September 15th, 2015 at 12:52 AM (Senior Sprinting)

    400 warmup
    5x100 fin kick on 1:45
    10x50 on 1:10, HR<120
    50 ez
    50 fly nb

    12 pullups

    In addition to being a distance wimp and a lactate wimp, I am a temperature wimp. After luxuriating in the 85 SCY pool for several days, I was shamed into the 75 LC pool by the 9-10 year olds tolerating it just fine. Took a hot tub and steam bath to get warm.
  13. 9|14|15 drylands

    by , September 14th, 2015 at 09:59 PM (Blog)
    Ran to gym from work - 0.6 mi (3:55)

    single arm lat machine, 10 reps WU
    • 1 x 15(R)/16(L) x 95

    negative (BW) pullups - assist contraction with mild hop, spend 0:05 eccentrically
    • 1 x 10

    rear delts with cables
    • 3 x 10

    seated crunch mach with legs straight, up and out
    • 3 x 10 (70, 85, 100)


    side exercises

    RC exercises with band + 5lb

    side plank + lateral arm raises with 4lbs
    • 1 x 20 each side

    Ran to work - 0.6 mi (4:09)

    SCY on Friday: sprinter recovery swimming with drills

    Had reserve weekend, I am far overdue to retire this part of my career. It wears me down - the timing and stress - I don't sleep right, nutrition is effected, and my entire schedule is offset. Not only does it zap a weekend, it requires me to work a double on Sunday from 6:30 am to 1:00 am (i sign out then immediately start my civilian shift). Yesterday I did about 20 min of weights, however the DBBP with #65's only resulted 2 x 16 reps - I was drained of any strength.

    Updated September 15th, 2015 at 10:41 AM by __steve__

  14. Optimal Brain Function and Exercise

    by , September 14th, 2015 at 08:16 PM (Sports Medicine Blog)
    PLOSOne published a study on the effects of exercise on cognition in individuals older than 65 year. 100 sedentary individuals with no cognitive deficits and who were not insulin-dependent diabetics, had no significant hearing or visual problems, and no major cardiorespiratory or musculoskeletal impairments in the last two years, were recruited for the study. They were then randomized to either no intervention, 75, 150, or 225 minutes of semi-supervised aerobic exercise per week. The study was conducted over a 26 week period of time. Over the course of the intervention, those who exercised had improved cardiorespiratory fitness, with those exercising longer and more intensely having the greatest benefit. All the exercise groups improved their attention span and their visuospatial processing, with more intense exercise having more benefit. Those who adhered to the protocols saw more improvement than those who didn't. An individual's cardiorespiratory fitness at the end of the study was the best predictor of cognitive gains.
    This study is interesting because it was prospective: they all started out the same, and those that exercised improved compared to those who didn't. It is also interesting because even those in the 75 minutes per week group showed improvement. However, more was better.
  15. Monday, Sept 14

    by , September 14th, 2015 at 03:55 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ LA Fitness

    600 various
    100 scull
    8 x 100 w/fins @ 1:30
    odds = free
    evens = kick
    100 EZ
    10 x 25 breast @ 100ish pace
    100 EZ
    10 x 25 dolpin kick @ 100ish pace
    100 EZ
    10 x 25
    odds = no breath free
    evens = drill
    5 x 50, UW 15 m each length
    100 EZ

    Total: 2900


    I took the entire weekend off and did nothing. Unfortunately, I feel only marginally better and thus didn't do much in the pool today. Mr. Fort is having a slow recovery too. So I suspect I'll lose two full weeks of hard training. At this point, I'll probably skip the Oct. 10 meet that I was planning on and focus on the Sprint Classic on Oct. 25 and NE Champs mid-Dec.

    After investigating all swimming options, here are the best ones:

    1. Lebo HS pool: I registered for adult rec swim, which is M/W/F from 8:00-9:30 and Sat from 12:00-3:00. Doesn't start until Sept 28

    2. CV HS rec swim: M/W/F from 7:00-9:00 pm. Doesn't start until Oct.

    3. CV Masters: T/Th from 7:00-8:30 PM & Sat 10:-12:00

    4. Pitt: M/W/F 5:30-7:00 pm (I'll never go on Mondays if they stay distance oriented)

    5. Sewickley Masters: M/W/F 6:30-7:30 pm
    Sewickley Y: daytime

    That's a lot of night time swimming ... And it's going to be a major change for me and the family. I gave notice to Pitt until Oct. 2, so won't be able to decide on a schedule for awhile. If I ever get healthy enough to swim ...

    Updated September 14th, 2015 at 04:04 PM by The Fortress

    Swim Workouts
  16. Week 155 - Monday

    by , September 14th, 2015 at 02:46 PM (After a long rest)
    I am off to Stanford this week with work and somehow woke up thinking work at 2am. I never went back to sleep and feel like my allergies kicked in today also. Today will be a long day.

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

    Main sets
    5x100 on 1:20
    4x100 on 1:15
    3x100 on 1:10
    2x100 on 1:05
    1x100 on 1min
    100 easy
    4x200 with fins on 2:30
    100 easy
    12x25 with fins underwater on :40
    10x50 free drill/swim on 1min

    Warm down
    100 easy

    We do this set a fair amount during the season and it's never easy. I held 1:02-1:03 all the way to the last one and then went :59 on the last one. Despite making the set I felt pretty bad from 1:15 down. I was a little winded today and just never seemed to be able to get comfortable. On the 200s kick with fins I swam these on my back and started out a little fast going 2:01 and the. Got into a rhythm going 2:03-2:04s. I was hurting pretty good on these but kept telling myself it's good for my 200 backstroke. The underwaters are never easy and again I did them on my back. The last set of 50s I used as an extended warm down.

    Sent from my iPhone
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 09/15/2015

    by , September 14th, 2015 at 01:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:00 3:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:15
    2 X 75 kick 1:45
    6 x 50 kick 1:05

    15 X 50 1:00
    Every third fast--choice

    10 X 200 pull 3:00
    #1-5: negative split
    #6-10: descend

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  18. ASCA World Clinic educational opportunity

    by , September 14th, 2015 at 01:00 AM (Questions from Coaches)
    Q: Is the ASCA World Clinic a good educational opportunity for a Masters coach?

    A: Yes. The American Swimming Coaches Association hosts an annual conference providing educational opportunities for swim coaches. The six-day format includes certification courses--the USMS Masters Coach Certification Levels 1 and 2 course being one of them--keynote speeches, and presentations from the leading authorities of swimming from around the world.

    The 2016 U.S. Olympic swim team coaches David Marsh and Bob Bowman, along with U.S. National Team Coach Frank Busch, highlighted a group of 25-plus exceptional presenters at the 2015 World Clinic. Many, if not most, of the presentations were of universal value to any swimming coach working within the age-group, high school, college, or Masters ranks. The registration cost for the 2015 clinic was $450.

    During the 2015 ASCA World Clinic, USMS coaches Chad Durieux (Rose Bowl Masters), Jillian Wilkins (Central Florida Y Masters), and Rich Axtell (Minuteman Masters) delivered Masters-specific presentations on the following topics:

    • Learning the differences in training Masters
    • Growing with triathletes
    • Getting a team of adults to travel
    • Generating revenue from Masters meets
    • Creating one diverse pool
    • Hosting a clinic for Masters swimmers

    What I enjoy most about attending the clinic is the ability to network with other coaches. Any coach, regardless of status, can engage in conversation with any of the other coaches at the clinic. Every coach, including the Olympic coaches, are easily approachable and willing to talk and listen. It's a wonderful opportunity to share ideas and fellowship with others and recharge the coaching battery. I leave the clinic anxious to try new workouts, drills, and the latest swim gear with my swimmers and other coaches I meet.

    The ASCA World Clinic includes an exhibit hall with swimming-specific vendors. Many offer hands-on demonstrations, and most have samples of the products they sell. Several bulletin boards are displayed throughout the venue with job postings, creative workouts, and ideas to help you become a better coach and program leader.

    The 2016 clinic will be in Fort Lauderdale, Fla., the week after Labor Day. Consider adding it to your calendar.
  19. Sun Sep 13

    by , September 13th, 2015 at 10:23 PM (Senior Sprinting)
    Misc light weights

    400 warmup
    5 "Crocker 100s": 25 uw kick, 25 free, 25 kick on back, 25 no breath
    50 ez
    50 nb
  20. Sat Sep 12

    by , September 12th, 2015 at 10:11 PM (Senior Sprinting)
    12 pullups
    400 warmup
    6x25 AFAP: free, 2nd lap free, fly, 2nd lap free, 2nd lap fly, free