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  1. Fly drill day for me

    by , September 16th, 2014 at 07:30 AM (Mixing it up this year)
    Just felt in the mood for drills.

    500 free
    500 free kick w/zoomers
    5x100@1:30 free descend w/paddles & bouy went 1:24, 1:23, 1:21, 1:21, 1:19
    200 torque drill w/snorkle, paddles & bouy
    200 fly scull drill w/snorkle & zoomers
    200 1 arm fly alternate rt/lt by 50 w/zoomers
    8x25@:45 shooters w/zoomers
    200 fly kick w/zoomers on back
    8x25@:45 free burst & cruise this felt good

    Total 2700 yards
    Swim Workouts
  2. Week 103 - Monday

    by , September 15th, 2014 at 03:58 PM (After a long rest)
    The weather this weekend was awesome and I spent a lot of time outdoors finishing an outdoor project I have been working on since the spring(with a heiatus over the summer because it was too hot). Long story short I am working on a gabion basket wall along the back of my property near the creek. I picked up another couple eof tonnes of rock and moved this and then back filled with top soil and finally added sprinklers along the top side of the wall where we plan on planting shrubs(green wall). It looks great but was back breaking!

    I slept like a baby last night and woke up feeling pretty good. Todays workout was a version of our every other week test set of 300's and I am pretty pooped as I write this:

    Main set
    400free with snorkel
    6x50 catchup on :45

    Main sets
    5 x(2x300 pull on 4mins, 50 afap on 1min)
    100 easy
    10x75 on 1:20 swum as 50 kick 25 drill

    Warm down
    100 easy

    Total 4900scy

    I started out holding 3:05 and dropped to 3:03s on the last 4x300's. My arms were burning pretty bad. On the afap 50's I started out at 26 high and on the last round went 25 flat. Unlike last week where I was hurting before I got in the pool from weights, today I worked this set hard and was hurting from work in the pool. I am heading back to the pool tonight to lift.

    I did my 3rd yoga class on Saturday and I am really enjoying it. Its much harder than I thought it would be but the flexibility exercises and core strength exercises are awesome. I am definitely going to keep this up.
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout-09/16/2013

    by , September 15th, 2014 at 12:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:00 3:45
    1 X 100 1:45 1:30
    6 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

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

    1 X 200 IM 3:30
    1 X 100 free 2:00
    1 X 100 IM 1:45
    1 X 100 free 2:00
    Three rounds.
    Descend both IM's 1-3 by round

    1 X 200 free 3:00 3:00 3:00
    4 x 50 free :45 :40 :35
    Three rounds. Round 1 intervals left, 2 middle, 3 right.

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  4. Felt like a sluggard today

    by , September 15th, 2014 at 07:31 AM (Mixing it up this year)
    I just didn't have the speed I normally do on a monday. I was working on trying to get my trigger points worked out yesterday so alot of my muscles were sore like a deep tissue massage would feel like a day after.

    500 free
    500 free kick w/zoomers
    5x200@3:00 free w/strapless paddles & bouy holding 2:46's
    500 free kick w/zoomers mod to fast
    5x100@2:00 free w/snorkle focus on the catch
    8x25@:45 burst and cruise free this actually felt good

    Total 3200 yards
    Swim Workouts
  5. Q: How to prepare for an international event

    by , September 15th, 2014 at 12:00 AM (Questions from Coaches)
    Q: What should I tell my swimmers who are preparing for an international meet?
    Eliminating surprises when swimming in any event, especially international competition, can help alleviate stress and increase your chances of having a successful meet. Preparation should begin as soon as there is interest in a particular event, not after you arrive at the meet.

    1. Don't assume everyone speaks English. Learn basic questions and answers in the language of the country you're visiting.
    2. Familiarize yourself with the venue and potential weather conditions prior to arrival. This will help you pack accordingly.
    3. Make a written list of everything you'll need to pack. Plan and pack for worst-case scenarios. You should have more than one swimsuit and pair of goggles. Replacements of these items may not be available at the meet. Clear and tinted goggles should be packed for varying conditions.
    4. Plan your transportation from your lodgings to the venue. If you're using your own vehicle, know your parking options, the cost, and the distance to the venue.
    5. If you're traveling to a different time zone, try to arrive at the event early enough to adapt to the change.
    6. Visit the venue before the meet starts and find the toilets, lockers, and showers.
    7. Locate a drinkable water source. If none is provided, know you'll need to bring your own. If you'll need to eat at the venue, know what your options are and, if necessary, bring your own food.
    8. Find a spot where you will be sitting during the meet. If no comfortable seating is provided, bring your own--portable chairs are inexpensive and easy to transport.
    9. If the event is being held outdoors, find shade and protection from the elements.
    10. Have a plan for your warm-up. If you'll be competing in more than one pool, schedule your warm-ups to familiarize yourself with all pools. Note the temperature of each pool, the walls, flags, turns, starting blocks, markings on the pool bottom, water clarity and variations of pool depth. Practice every aspect of the events you are swimming in each of the pools. Starts, both dives off the blocks and backstroke, should only be practiced in designated start lanes. If the blocks are different from what you are accustomed to, ask a USMS On-Deck Coach (if available) for help. In most cases, start lanes are only open during warm-up periods in the competition pools.
    11. Study the timeline for your events. If the meet organizers don't provide one, calculate your own with the heat sheet or psych sheet. This can be tricky, so allow yourself a comfortable margin to get to the pool and your events early. No one is going to wait for you. Know how much warm-up you need. Often the warm-up pools are crowded and you'll need more time than usual to swim or kick the same amount of yardage. Generally, swim gear such as snorkels, hand paddles, and pull buoys are not allowed during warm-up.
    12. Pay attention to the progress of the day's events leading up to your swim. Many international meets require you to report to a marshaling area several heats before you're scheduled to swim. If you were issued credentials at registration, bring them with you. Also, bring your goggles, a towel, and a drink. Use the toilet before you report, as there's no telling how long you'll be waiting. If you need to leave the marshaling area, ask the marshaling personnel. A smile goes a long way when asking for help.
    13. Well before you get to the block, listen to the starters' instructions and translate if necessary. Know the procedure for when and where to exit the pool after your event. Ask a coach or teammate to record your finish time, as it may be difficult for you to see the scoreboard from the water at the end of your swim.
    14. Event results may be online or posted in a designated area. Often, results are not available for an hour or longer after the event is completed. Each event has a limited period during which a protest may be filed. If you were disqualified from an event and want to file a protest, immediately seek out the meet referee, a meet official, or a USMS coach (if available), and ask what procedure to follow.

    Swimming at international meets can be a very rewarding experience if you're prepared to accept that not every meet is run like a USMS National Championship. Maintain a positive outlook and make the best of every challenge you face. Remember, in most cases, the conditions are the same for all competitors—it's your preparation and attitude that may differentiate you from your competition.
  6. 9|13|14 drylands

    by , September 14th, 2014 at 09:53 PM (Blog)
    Step-ups to 15" platform with dumbells

    • 6 sets working up to 70lb DB's

    Shoulder raises with DB's

    Leg extensions/leg curls/calf raises

    USRP run

    14 x 100m on 0:40 (5.3 min/mi pace with 0:20 rest)

    • skipped #5 and #11

    For running the USRPT thus far has worked with minimal running for me. Like with just < 2 miles a week I have been able accomplish a 1.5 mile run test faster than a few years back when I was running much more.

    Won't be swimming much for a while till my ears heal. Also changing the clutch on my car, which is tying up much of my spare time
  7. Saturday meet not bad

    by , September 13th, 2014 at 03:10 PM (Mixing it up this year)
    Today I had a kids meet. Swam the 100 breast and 100 free. The breast was about what I did last year since I don't swim much breast stroke.

    The 100 free went very well with a best time since I turned 50.
  8. Week 102 - Saturday

    by , September 13th, 2014 at 02:13 PM (After a long rest)
    I had a great nights sleep and felt much better in general today.

    Warm up
    400 free with snorkel
    6x50 catchup on :45
    6x50 drill build by 25 on :50
    6x100 kick on 1:50

    main sets
    8x200 odds free with snorkel and cardio cap on 3mins and evens IM on 3mins
    8x25 no breath AFAP on :40 swimming half the length under water

    warm down
    200 easy

    total 3600scy

    i was holding 1:22-1:23 on the kick set, on the main set 200s I was going 2:05s on the free and 2:20s on the IMs. The no breath 25s I was holding 14s.

    After swimming I lifted for about 15 mins and did a single circuit with warmup weights on bench, inclined bench, military press, seated row hands inside, seated row hands outside, lower back extension.

    I then hen headed to yoga and did an hour of yoga. I m really enjoying the yoga and it's going to be a big help with my flexibility and core strength. I am currently doing the base yoga class but will ramp up the intensity and likely will do power yoga in the middle of the season.
    Swim Workouts
  9. Workout 09/13/14: morning

    by , September 13th, 2014 at 12:37 PM (Maple Syrup with a Side of Chlorine)
    I started off the day volunteering for my son's school, parking cars for the Bennington Car Show. The venue used to be held in the town south of us, but for the past few years it is held at the community park behind the school. So, a natural fundraiser was born: offer parking close to the entrance and fill up the empty lot, all profiting the school's scholarship fund.

    Met up with Kevin and Greg for Masters:

    200 swim/200 kick/200 pull
    8 x 25 drills and

    6 x 75 on :15SR (desc 1-3, 4-6) [I did 8x on 1:10]
    200 Pull (think about rotation)
    4 x 150 on :15SR (desc 1-4)
    16 x 25 on :40
    - 1-4: desc stroke count -1
    - 5-8: odd = stroke, even = free
    - 9-12: odd = EZ, even = FAST
    - 13-16: odd = FAST, even = EZ

    200 loosen and out
    (2650 yds)
    Another workout inspired by SJ Black, and I had to boogie after the 75's (at that point Kevin2 came in) due to Lena's birthday party. I'll sneak in my second run of the week tomorrow.
    Swim Workouts
  10. Week 102 - Friday

    by , September 12th, 2014 at 08:47 PM (After a long rest)
    I had an awesome night of sleep but was still in pain this morning but admittedly less than yesterday. Tom asked how I was and I answered very honestly and directly saying I have only ever felt worse once than I do right now and that was yesterday. As a result he took it easy(ish today). Tom called today a recovery but in my opinion it was far from it.

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

    Main set
    10x50 kick on :55
    3x(2x50 on :40 with snorkel, 2x25 fast fly on :30, 100 IM on 1:40)
    12x75 with fins swum as 25 streamline kick, 25 fast with focus on streamline turns and 25 drill on 1min
    2x400 IM on 5:30

    Warm down
    100 easy

    Total 3650scy

    i tried to hold myself back today and treat it as a recovery but i found hard to do on this workout. I particularly found the 75s tough even though I was getting :15 seconds rest. I also realized that despite sucking at fly and breast I have one speed on these two strokes that keeps me in good body position and when I don't try on these I sink and as such they are even harder to swim. It's sort of a no win.

    I continue to work on my IM and fly and plan on signing up at a meet in the spring for a 4IM, a 200 fly and a 200 breast. My daughter is scared of these three events and I want to show her that not only can an old fart like me do them but when you train for them they can be done in one meet. My hope is not to twist her arm but rather lead by example. I just hope that my logic does not back fire on me and she sees how miserable they can be! If I am not ready I won't swim them but that's looking like one of my short term goals for next year.

    I have been reading more articles on different approaches to training and read this on USRPT:

    I have always been a little skeptical of USRPT to be honest. I am one of those old school guys deep down and despite feeling like I am quite open minded I think I like my tried and trusted methods. My other problem is that many of the comments made on this forum come across as cult like. That all said I was very impressed with this guide and it's the first time I have seen it laid out in a format I could understand and follow. I am going to discuss with my coach if this is something we could try. I think it will take a real commitment of time to give this a real go(probably until Spring Nationals) and also some major behavior change on my part related to counting yardage and worrying about non pace based aerobic work. I would also need to get Toms buy in or drop out of my current team and train solo(which I am not open to doing). My other personal challenge is going to be sticking to the program when I travel but it is very intriguing.
    Swim Workouts
  11. Friday, Sept 12

    by , September 12th, 2014 at 04:10 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main Sets:

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

    10 x 25 fast backstroke kick, hold best average @ 1:00
    -- was aiming for 14 mid. Did six of those, three at 14 low and the last one at 14 flat
    250 EZ

    10 x 25 fast flutter kick, hold best average @ 1:00
    -- aiming for 16 mids. did mostly those, a few 16 lows, and the last one was a 15
    -- pretty good for me, I'm not a great flutter kicker
    250 EZ

    10 x 25 fast dolphin kick w/fins & board @ 1:00, hold best average
    -- I wanted to eek under 11. half were 10 highs, the rest 10 mids
    300 EZ

    6 x 150 kick w/fins (cruise pace) @ 2:30
    odds = back
    evens = flutter w/board
    100 EZ

    Total: 3650


    It's been about one month of mostly kicking. Even when I was at the beach, I was doing a lot of kicking in the ocean. I miss full stroke swimming!
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout-09/15/2013

    by , September 12th, 2014 at 01:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:00
    3 X 100 1:40
    1 X 100 KICK 2:30
    1 X 200 3:00
    3 X 100 1:30
    1 X 200 KICK 4:30
    1 X 200 3:00
    3 X 100 1:30
    1 X 300 KICK --

    4 X 50 descend 1:15
    4 X 25 sprint :40 #4 on 1:00
    Three rounds.
    Round 1 fly, 2 back, 3 breast

    7 X 200 pull 3:00
    1-3: Establish good pace
    4-7: Descend and negative split

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  13. Easy Friday with the manatees

    by , September 12th, 2014 at 08:10 AM (Mixing it up this year)
    4/5 people in one 50 meter lane, 3 can swim 2 can't. At least there were 2 others who could keep up with me sort of. We all were on a 2 minute interval for repeat 100's were I was holding 1:37's the next 2 guys were at 1:49 but then we had the ones who couldn't even make it in 3 minutes let alone 2. That is too annoying.

    With a meet tomorrow I was not going to swim in with the masters team. I wanted to take it easy.

    500 free
    500 free kick w/zoomers
    10x100@2 free holding 1:37's
    200 breast kick
    300 free EZ
    300 free kick w/zoomers

    Total 2800 meters
    Swim Workouts
  14. Week 102 - Thursday

    by , September 11th, 2014 at 08:49 PM (After a long rest)
    I lifted for an hour last night(in hindsight this was too much) and this morning I was in a world of hurt. I have not ached this bad ever, it was so so bad. I was so tempted to go back to bed but resisted the urge knowing that a swim would loosen me up. Today was a non coached session so I had today's workout and saw that it was supposed to be 8x100s best average and decided rightly or wrongly that was not going to happen. Instead I went easy today and this was a very sloth like recovery workout. I definitely felt better when I was done than during the workout and had marginally less pain in my muscles after the workout than before the workout. I had an incredibly busy day today and as I write this it's been twelve hours since I finished my workout and I am still hurting and suspect this one will last until Saturday or Sunday. What was I thinking?

    Warm up
    3x(3x100 on 1:30 with snorkel, 4x25 kick on :30)

    Main sets
    4x200 pull easy on 3mins
    4x(2x50 drill build by 25 on :50, 1x100 kick on 1:45, 2x100 IM on 1:30)

    Warm down
    100 easy

    Total 3700scy
    Swim Workouts
  15. Off the sick bed: Sept 11, 2014

    by , September 11th, 2014 at 08:43 PM (Trying to Train Smarter, Not Just Harder)
    Just an easy swim, after having been sick with a cold and GI bug all week. Home from work today to baby myself (started on the z-pack last night) and was starting to see the light at the end of the tunnel around noon. Just got in enough to get my hair wet, lol.

    600 back/breast/free typical warmup
    4 x 200 easy pull working on EVF and form
    6x 100 50 drill, 50 swim
    200 even easier

    Sky was beautiful and made me so glad I got out of my sick bed!

    Proud to be an American, BTW, on this anniversary of one of the most horrific incidents to happen on American Soil in recent history.
  16. 9|11|14 SCY

    by , September 11th, 2014 at 05:18 PM (Blog)
    20 x 50 kick with fins
    • belly / back kick every other 50
    • dolphin / flutter every other 25
    • arms streamlined / hands at thighs every other 500

    200 drill with fins

    2 x (3 x 50 on 1:00) on 4:00
    • 1st 25 at 100 pace / 2nd 25 easy

    16 x 13.5 yds free on 0:30
    • 50 pace goal, most were 7's, but a few were high 6's (25 sec 50 pace)

    Ran 1.5 miles yesterday - 10:45

    stretching, handstands, etc

    Updated September 11th, 2014 at 09:40 PM by __steve__

  17. Sarasota Y Sharks Masters 5:30 AM Workout-09/12/2013

    by , September 11th, 2014 at 01:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    1 X 300 4:30
    3 X 100 1:40
    4 X 75 1:15
    6 X 50 :50
    50's: Descend 1-3/4-6

    1 X 100 kick 2:15
    6 X 75 kick 1:45

    21 X 50 1:00
    Every third swim @ 100%--choice

    2 X 400 6:00
    2 X 300 4:30
    2 x 200 3:00
    2 x 100 1:30
    Swim second swim of each distance faster

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  18. Trying to stop pushing the wall of water

    by , September 11th, 2014 at 07:45 AM (Mixing it up this year)
    On my breaststroke I have a bad habit of pushing a wall of water in front of me as I swim so today I was trying to figure out what is causing that and how to stop it.

    I actually did manage to correct it on several laps of my 200 for time. Now the key is to make it habit which will take time. I will try again tomorrow since I am swimming 100 breast on Saturday with the kids.

    500 free
    500 free kick w/zoomers
    200 accordian drill
    200 alt by 50 wipe the bowl/50 3 second glide
    200 breast pull w/zoomers
    200 breast kick
    200 breast for time 3:43
    300 free EZ
    200 free kick w/zoomers

    Total 2500 yards
    Swim Workouts
  19. 9/10/14

    Weights in the am before work. Still going light and high reps.

    Backstroke work with team tonight.

    500 mix up
    4 x through kick on bk w/fins
    -74 @ 1:45 EZ/recovery
    -100 @ 1:45 85-90%
    -125 @ 1:45 all out

    50 EZ swim

    8 x 50 backstroke drills (coaches choice)

    2 x 100 @ 1:40 FR/BK by 25
    -focus on body position on BK
    2 x 200 @ 3:05 FR/BK by 50
    -focus on fast turns on BK
    300 @ 4:35 FR/BK by 75
    -build BK 75's
    400 @ 5:40 FR/BK by 100
    -90% on the BK
    5 x 50 free @ 50
    -just hold 500 pace

    100 warm down

  20. Wed., Sept 10

    by , September 10th, 2014 at 03:27 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    400 various
    100 scull
    4 x 25 shooters w/fins 2 :40
    100 EZ

    Main Sets:

    16 x 25 burst SDK + cruise @ 1:00
    200 EZ

    4 x (25 AFAP back kick from a push + 25 EZ) @ 2:30
    -- 13 high-14 flat
    200 EZ

    3 x (50 AFAP kick w/fins + 150 EZ) @ 5:00
    1 & 3 = dolphin w/board (24 flat, 24 mid)
    2 = flutter(24 mid)

    7 x 100 kick @ 2:00
    -- did the first 2 up tempo dolphin kick on back w/fins, but didn't have any sprint left, took off fins
    -- did the last 5 backstroke kick 1:26 or faster. only stayed under the first length on that interval
    200 EZ

    Total: 3100


    Yikes, my shoulders were super sore today from the injections. They feel a bit better now after moving them around a bit. Cringing at the thought of next week's jabs. Looking forward, I hope I will be sufficiently healed to swim a couple events at the Sprint Classic at the end of October. I haven't missed that meet since I started masters swimming. I'm thinking 50 breast and 50 back would put the least stress on the front of my shoulders. We'll see ...
    Swim Workouts