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  1. Neck and shoulder not loose

    by , November 3rd, 2014 at 08:30 AM (Mixing it up this year)
    Had issues with the next and shoulder muscles on my right side but did manage a good bit of swimming today.

    500 free
    500 free kick w/zoomers
    3x200@4:00 back w/paddles went 3:20, 3:17, 3:10
    400 back kick drills by 100 streamline/fashion model/arms perpendicular/partial recovery
    5x100@1:45 free w/snorkle maintain a 6 beat kick
    200 free kick w/zoomers

    Total 2700 yards
    Categories
    Swim Workouts
  2. Week 109 - Saturday

    by , November 1st, 2014 at 04:22 PM (After a long rest)
    I was late home from work last night and ended up missing my kids leaving to go trick or treating and ended up staying in the house handing out candy. I turned the lights off around 8pm and headed to bed before my team returned. I woke this morning having not heard my kids or wife come home. I guess I had a solid night of sleep!

    todays practice was race pace 100s at 500 pace.

    Warm up
    3x(200 swim with snorkel on 3mins, 100 kick on 2mins)
    12x50 surf drill on 1min

    main set
    16x100 on 1:45 swum at 500 race pace(57). At failure miss one and go again.
    100 easy

    warm down
    6x50 on 1min drill swim

    today I felt pretty tired and really had to mentally dig deep on the main set. I usually feel ok through 8 where as today I hurt from 5 on. I got to number 12 before failing, just like two weeks ago, however this set really hurt. Maybe the last one hurt just as bad but it's a distant memory at this point. I skipped one and finished out the set. I was holding 56s through number 4 and then 57s until number twelve where I went 59. I finished out the set on 57s. I was hurting so bad I had to roll out of the pool at the end and it took about 20minutes for the light headed was to go away.

    After swimming i did did swim bench for 10minutes followed by Abs for 10 minutes.

    After dryland and I headed to yoga which again was great to stretch out. When asked for suggestions I asked for stretching on lats, tris and pecks. I felt much better after yoga.

    As I write I am at a meet with my daughter and she just got her first A time in the 11/12 age group on the 200 back. Fingers crossed she will get a couple more today and tomorrow. She only turned 11 in September so she is making great progress.
    Categories
    Swim Workouts
  3. Swim Index

    I wanted to collect links to the OW swims I've done over the last few years in one place. Here they are:

    2010 swims


    2011 swims




    2012 swims:




    2013 swims
    After a couple of busy seasons I took a break from marathon swimming and focused on something completely different: springboard diving! My first-ever competition was at the IGLA championships in Seattle. But I still did a few shorter OW swims:



    2014 swims
    I dipped a toe back into marathon swimming this year, and was part of some really wonderful events. I took a break from the blog—but feel free to PM me if you’re looking for details about any of these swims:

    • Bay Bridge to Golden Gate swim (6 miles)
    • 2 Bridges 5K swim, Hudson River, Poughkeepsie, NY (results)
    • Stage 6 of the 8 Bridges Hudson River Swim (Tappan Zee Bridge to George Washington Bridge, 15.7 miles) (results)
    • Swim the Kingdom Week--45 miles in 8 lakes over 9 days in Vermont and Quebec: Crystal Lake, VT (5 miles), Island Pond (4 miles), Echo Lake (12K), Lake Seymour (10K), Lac Massawippi (9 miles), Memphremagog (10K), Lake Willoughby (5 miles), and Caspian Lake (3 miles) (DNOWS article)
    • September: CIBBOWS Triple Dip 10K (results)

    Updated November 2nd, 2014 at 07:58 AM by swimsuit addict

    Categories
    Uncategorized
  4. Milestones

    by , November 1st, 2014 at 01:00 AM (SWIMMER Editorials)
    To say that 2014 has been a banner year for U.S. Masters Swimming is a bit of an understatement.

    Our Swimming Saves Lives Foundation launched the inaugural “April Is Adult Learn-to-Swim Month” campaign, gaining national attention from articles in USA Today and the New York Times, coverage by TV news stations, and radio interviews broadcast in hundreds of markets. Although we’re beyond excited about the publicity, what truly motivates us is the impact that learning to swim has had upon thousands of adults across the country.

    Take Richmond, an ethnically diverse community in Northern California that sits on more than 30 miles of waterfront. Coach Benicia Rivera of the Richmond Plunge Masters used SSLF grant money to fund an adult learn-to-swim program. She documented its progress, interviewing her new swimmers about what learning to swim has meant to them—how it’s affected their lives on a day-to-day basis. Although she sent us the video as a thank-you for the grant, we’re deeply grateful for her dedication, as well as the accomplishments of all the coaches and instructors who are enabling significant, positive change in the lives of many.

    Our coach certification programs continue to help coaches develop their skills and inspire their swimmers. Certification is also helping aquatics directors and instructors create new Masters Swimming programs in their facilities. By the end of 2014, we’ll have certified more than 680 new coaches this year alone. In addition, the Coaches Committee certified the first 10 Level 4 coaches this year—a significant accomplishment for the experienced coaches who met the stringent requirements for advanced certification.

    New educational opportunities are coming in 2015. Adult learn-to-swim instructor certification will provide education for anyone who wants to teach adults the fundamentals of swimming.

    And in 2014, we crossed the 60,000 mark in membership for the first time. More than 16,000 of you are first-time USMS members this year. Welcome to what the SwimToday campaign has dubbed the #FunnestSport! USMS is proud to be part of this inaugural campaign, which is headed up by USA Swimming and leading industry sponsors and organizations.

    All of these milestones are important, and the best way we can think of to celebrate them is to continue to share the stories about the swimmers and coaches behind the milestones.

    We’ll also continue to bring you technique articles, relevant health and nutrition information, product reviews, training advice from competitive and experienced swimmers and coaches, and much more in SWIMMER. Back issues can be read online and on mobile devices via your MyUSMS account at usms.org/myusms. Our STREAMLINES eNewsletters are archived at usms.org/admin/nycu, and you can find us on Facebook, Twitter, and YouTube. And newly organized this year, three staff blogs, including these editorials, can be found in the blogs section of the USMS Discussion Forums at usms.org. Our executive director shares behind-the-scenes information about USMS, and the education director’s blog is a treasure trove for coaches and club administrators.

    So whether you’ve registered for your 20th year or are new to USMS, we’re honored to have shared this exciting year with you and we can’t wait to see what 2015 brings.
  5. 10/31/14: nsr

    by , October 31st, 2014 at 09:55 PM (Maple Syrup with a Side of Chlorine)
    Well, slightly swimming related ... My jack-o-lantern this year ...

    Categories
    NSR
  6. Week 109 - Friday

    by , October 31st, 2014 at 02:56 PM (After a long rest)
    I had another good night of sleep, but woke tired but surprisingly not as sore as earlier this week.

    Today we did another brutal workout.

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

    Main set
    4x(2x50 back on 1min, 200 free on 2:05, 100 kick on 1min)
    200 easy
    20x25 no breathers with 10 push ups at one end and 10 dips at the other on 1min

    Warm down
    8x50 drill swim on 1min

    On the 50s back I was holding 33-35s, the 200s I went 2:00,2:200, 1:59, 1:58 by round. The kick 100s I was using as active recovery and was holding 1:40s. The 200s hurt. I worked on my second 100 and tried 6 beat kicking(as best as I could). This was not the hardest part of the workout. The 25s were horrible and after 110 push ups and 110 dips my shoulders were toast. Couple this with no breathers(which hurt more than they should) and I was beat. I made the comment that I thought I was in good shape, but after these 25s I realize I have a lot of room for improvement.

    Updated October 31st, 2014 at 08:13 PM by StewartACarroll

    Categories
    Swim Workouts
  7. Halloween 2014

    by , October 31st, 2014 at 02:08 PM (Trying to Train Smarter, Not Just Harder)
    Feeling stronger and stronger. Didn't use fins at all for butterfly today (of course, I only had to do 6 25's) and I'm feeling a lot better on fly, after 2 whole days of being honest with myself & not "cheating"


    600 back/free
    300 pull
    300 kick
    50 EZ
    Two times thru:
    150 IM twitch @ 2:20
    2 x 75 @ 1:10
    3 x 50 @ 1:00 hard/ez
    100 easy (Marci got out here)


    300 pull moderate effort
    6 x 100 kick/swim @ 1:50 (no fins)
    4 x 150 IM twitch @ 2:20
    50 ez
    3 x 200 pull @ 2:45
    600; 75 free/25 breast
    100 easy
    Total 5100 SCY

    Gotta find myself a couple of people to work out with on Saturdays. At lunch. In the sunshine.
    Categories
    Uncategorized
  8. A tough one today

    by , October 31st, 2014 at 08:59 AM (Mixing it up this year)
    Swam in with the Master group today, too many manatees in the lap lane.

    200 free
    200 kick
    200 free
    200 finger tip drag
    200 free
    12x50@1:00 free red line sprints

    3 times thru
    3x100@1:40 free w/paddles & bouy
    4x50@:55 free w/paddles & bouy

    2x100@1:40 free w/paddles & bouy
    4x50@:55 free

    Total 3500 meters
    Categories
    Swim Workouts
  9. Week 109 - Thursday

    by , October 30th, 2014 at 07:33 PM (After a long rest)
    My son played in the school orchestra last night and we were late home. He is playing the trumpet this year and he is actually quite good.

    I was tired when I woke up this morning and actually was woken by the alarm for the first time in a long time. Today was weights and a loosen up swim.

    10 minutes on vasa swim trainer, done as 2mins hard, 30 seconds easy
    5 minutes of abs done as flutter, planks, leg extension, crunches, flutter
    3x(bench, leg extension, lunges, dips, bicep curls, pull ups) with 10,10,10 reps per round increasing weight by round

    Swim

    400 free with snorkel
    8x50 catchup on :45
    6x100 kick with fins on 1:30
    12x50 free with snorkel easy on :45

    I planned on going easier in the weight room today, but as usual I am my own worst enemy and I am hurting pretty bad. I lifted heavier today than Tuesday!!!
    Categories
    Swim Workouts
  10. Tues-Thur, Oct. 28-30

    by , October 30th, 2014 at 05:44 PM (The FAF AFAP Digest)
    Tuesday: Drylands:

    straight arm dips, 75 x 3 x 25
    good mornings, 85 x 4 x 5
    explosive leg extensions, 105 x 3 x 15
    hip abductor, 100 x 4 x 6
    flutter kick on bosu, 2 x 100
    russian twists on incline bench, 25 x 3 x 25
    kneeling ab crunches, 130 x 3 x 14
    deadlift, 70 x 4 x 6
    tricep press, 60 x 4 x 8
    bicep curls, 10 lb DBs x 3 x 15

    15 minutes on stairmaster
    15 minutes of stretching



    Wednesday: Swim/SCY/Solo @ Pitt

    Warmup:

    500 various
    100 scull
    100 chest press fly
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

    6 x 25 burst SDK + cruise @ 1:00
    50 EZ

    20 x 25 backstroke w/fins @ 100 pace @ :40
    -- 11 high-12 low
    -- took 10 kicks & 3 strokes, so very little swimming

    200 EZ

    20 x 25 breast w/fins @ 100 pace @ :40
    -- 13 high-14 mid

    250 EZ

    20 x 25 kick w/fins @ 100 pace @ :40
    -- 11 high-12 flat
    -- started with dolphin, but my quads were too sore to hold 100 pace, so switched to free

    300 EZ

    Total: 3350



    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


    same as Wed

    Main Sets:

    6 x 25 burst SDK + cruise @ 1:00
    100 EZ

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

    3 x (AFAP 50 kick w/fins, break :10 @ 25 + 100 EZ)
    -- 20-21 flat
    100 EZ

    3 rounds:

    2 x 100 backstroke kick @ 2:00
    1 x 50 breast kick on back @ 1:30

    100 EZ

    Total: 3150



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

    The legs are feeling pretty tired after the last four workouts. I'll probably need to do a recovery workout tomorrow. We're heading to NoVa to visit friends this weekend. Should be fun! With the time change Sat night, there's a chance I'll drop in on the Patriot Masters Sunday am practice.
  11. Sarasota Y Sharks Masters 5:30 AM Workout 10/31/2014

    by , October 30th, 2014 at 02:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We are in meet prep mode for our SCM meet Nov 8-9. I will be away this weekend so will post Friday and Monday workouts.

    FRIDAY
    SCY

    WARM UP:
    10 X 100
    5 on 1:40
    5 on 1:30

    1 X 200 kick 4:30
    1 x 50 swim 1:00
    8 x 25 sprint kick :45
    1 X 50 swim

    3 X 50 moderate 1:10
    1 x 100 @ 85/90%
    Choice. Four times through.

    8 X 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    1 x 500 swim or pull

    WARM DOWN: 4 X 50 easy

    3400Y

    MONDAY
    SCY

    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 x 300 kick

    10 X 100 2:15--choice
    #3-6-9 are fast. #10 is easy.

    8 x 25
    odd: build to race finish
    even: blocks--sprint 20

    1 X 400 pull or swim

    WARM DOWN: 4 X 50 easy

    3200Y
    Categories
    Swim Workouts
  12. Thu Oct 30th, 2014

    by , October 30th, 2014 at 12:04 PM (Ande's Swimming Blog)
    Thu Oct 30th, 2014 SCY

    Whitney Coached
    Diving well 6:30 to 8:00 dove in on time
    swam with Tyler, Alleycat, Leslie, & Korey

    Warm up
    6 rounds of
    100 FR on 1:20
    50 k on 1:00
    2 x 25 on 30

    Main Set

    3 rounds of
    5 x 200 on 2:30
    8 x 25 odds fast 1 breath evens easy

    Next Meets:

    Considering:
    Nov 8 - 9, 2014 - Short Course Meters
    WMST 2014 November Classic
    Shenandoah, TX
    http://www.usms.org/comp/event.php?MeetID=20141108WMS


    Very Likely
    Dec 6 - 7, 2014 - Short Course Meters
    Southern Masters Swimming Championship--Short Course Meters
    New Orleans, LA
    http://www.usms.org/comp/event.php?M...20141206smscmS
    Categories
    Swim Workouts
  13. 10/29/14

    In and out quickly tonight

    300 free
    300 alternate Back/Breast by 50
    200 kick
    100 scull alternate front/back by 25
    4 x 50 25 fist dr/25 fingertip drag
    4 x 75 catch up/swim/build

    400 @ 6:00 strong even pace
    100 @ 1:35 at 500 pace
    50 @ 60 at 200 pace
    500 @ 7:30 strong even pace
    400 @ 6:40 breathe 3/5/7/9 by 25
    -stretch out swim
    100 @ 1:35 at 500 pace
    50 @ 60 at 200 pace
    500 fast

    2 x 50 off blocks
    -went free and Breast

    Hot tub for a warm down

    3600

    My pacing is slowly coming around. Key word ----> slowly
    Categories
    Uncategorized
  14. Oh my aching knee

    by , October 30th, 2014 at 08:25 AM (Mixing it up this year)
    In an effort to do an easy recovery day I did some breaststroke today. That left knee of mine took a while to loosen up.

    500 free
    500 free kick w/zoomers
    200 breast pull w/paddles & bouy
    200 breast kick w/br fins
    200 breast pull with a flutter kick
    200 accordian drill w/snorkle
    200 breast
    500 free in 7:33
    200 free EZ

    Total 2700 yards
    Categories
    Swim Workouts
  15. Wed Oct 29 2014 SCY

    by , October 29th, 2014 at 03:46 PM (Ande's Swimming Blog)
    Wed Oct 29 2014 SCY

    Whitney Coached
    Diving well 6:30 to 8:00 dove in 10 min late
    swam with Mike Tyler & Sierra

    Warm up
    went around 500

    Main Set

    4 rounds of
    50 on 40 done 25 fr 25 fl
    100 on 1:20 done 75 fr 25 fl
    150 on 2:00 done 125 fr 25 fl
    200 on 2:40 done 175 fr 25 fl
    8 x 25 fly fast on :25
    rest 1:00 next round bk, then br
    on 4th round intervals change to
    35, 1:15, 1:55, 2:35 & 20

    200 easy

    6 x 150 on 2:00 done 50 fr 50 bk 50 fr
    desc 1 - 3 hold 4 - 6

    100 easy

    Next Meets:

    Considering:
    Nov 8 - 9, 2014 - Short Course Meters
    WMST 2014 November Classic
    Shenandoah, TX
    http://www.usms.org/comp/event.php?MeetID=20141108WMS


    Very Likely
    Dec 6 - 7, 2014 - Short Course Meters
    Southern Masters Swimming Championship--Short Course Meters
    New Orleans, LA
    http://www.usms.org/comp/event.php?M...20141206smscmS
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 10/30/2014

    by , October 29th, 2014 at 12:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick + 100 swim

    4 x 50 descend 1:05
    4 X 25 sprint :40 #4 on 1:40
    Two rounds, choice.

    1 X 100 cruise 2:15
    1 x 50 @ 100% 1:30
    Four rounds, choice.

    6 X 100 2:15
    odd: cruise
    even: @ 85/90%

    WARM DOWN: 4 X 50 easy

    3400Y
    Categories
    Swim Workouts
  17. Week 109 - Wednesday

    by , October 29th, 2014 at 12:33 PM (After a long rest)
    I had a great night of sleep but was sore when I woke up this morning; particularly my shoulders.

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

    Main sets
    5x100 IM on 1:40
    16x50 on :50 at 200 race pace(26/27), swum to failure at which point skip a 50 and get back on it. 3 failures ends the set.
    3x200 perfect stroke on 3mins
    8x100 kick on 2mins best average

    Warm down
    8x50 drill swim on 1min

    Today was our 200 race pace day and this is always tough, but it was especially tough today. I held 26 high/27 low through #12 and missed #13 going 28. I skipped 1 and then finished out the set going 27s. This really hurt and I am still struggling with looking at failure as a success. This is still not usrpt but getting very close. The send off is a Rushall prescribes but we stopped at 16 rather than continue until multiple failures. This is a very hard set.

    When Tom told us we were doing a best average kick set my heart sank. This always always always hurts and again today was no exception. I started out holding 1:20s but in the middle slipped to 1:24s on two before getting back to a respectable 1:22 on the last two. Tom said my average was a 1:22.

    At the end I was so exhausted and my legs hurt so badly that I struggled to get dressed and even to stand. Several hours later I am still in a world of hurt. I have 2 more weeks before I back off for the SPMS meet. Cant wait!
    Categories
    Swim Workouts
  18. Weird Dream - Wed, Oct 29, 2014

    by , October 29th, 2014 at 10:29 AM (Trying to Train Smarter, Not Just Harder)
    So I woke up with the weirdest dream - perhaps some of my swim cronies have had this one - I was at the end of a swim practice, in the pool, with the impression that I had spent most of my water time chatting with people on the deck and to fellow swimmers between sets - - and the feeling I had was that I had totally wasted my time & I felt so dissatisfied with myself! Interesting thing to dream about right before waking, especially since I hop out of bed and head straight for the pool on Wednesdays.

    Solo at 5:30AM. Better than being solo at noon Saturdays, cuz I just get it done. Working on EVF as much as I possibly can.
    10 x 500 (basically) except that I had to get out early on the last one

    500 warm-up
    500 pull
    5 x 100 IM
    500 pull no paddles
    5 x 100 kick IM order
    500 swim
    5 x 100 IM
    500 pull
    500 swim
    300 (50 free, 25 breast)
    Total 4800 SCY

    Updated October 30th, 2014 at 08:09 PM by Celestial

    Categories
    Uncategorized
  19. My favorite distance set done well in hot water

    by , October 29th, 2014 at 08:15 AM (Mixing it up this year)
    The water was hot today at 81.9. Still I needed to loose some weight so it was going to be a hard workout today.

    500 free
    500 free kick w/zoomers
    15x100 free w/paddles & bouy
    #1-5@1:35 went 1:25, 1:25, 1:24, 1:23, 1:23
    #6-9@1:30 went 1:23, 1:23, 1:23, 1:23
    #10-12@1:25 went 1:19, 1:19, 1:19
    #13-14@1:20 went 1:18, 1:19
    #15@1:15 went 1:19
    500 free kick hard w/zoomers
    500 fre w/snorkle EZ

    Total 3500 yards
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 10/29/2014

    by , October 28th, 2014 at 02:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30
    4 X 50 descend 1:00
    2 X 100 kick 2:30
    Two rounds

    1 X 75 build 1:15
    1 X 50 @ 100% 1:00
    2 x 100 cruise 2:00
    Four times through. All choice.

    8 x 25
    odd: build to race finish
    even: sprint 25

    1 x 500
    swim or pull

    WARM DOWN: 4 X 50 easy

    3600Y
    Categories
    Swim Workouts