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  1. Week 125 - Wednesday

    by , February 18th, 2015 at 06:03 PM (After a long rest)
    I had a long day yesterday with 5 meetings in Sacramento and a dinner with a customer. When I hit the pillow last night I was out. I slept really well and woke up just before my alarm was due to go off at 5am. I swam with Davis Aquatic Masters this morning and had a good workout.

    Warm up
    400 free with snorkel
    6x50 catchup on :50
    300 alternating free,back,free, breast by 25

    Main sets
    4x(100 kick Rest 10, 3x50 Rest 10) with fins
    4x(4x150 on 1:45) round1 pull, round 2 just paddles, round 3 bouy and paddles

    Warm down
    200 easy

    I felt tired this morning but swam ok. I started out with 5 people in my lane but after the warmup I was moved into a lane on my own while everyone else swam with 5-7 people per lane. Talk about feeling guilty. The visitor and I drive people out of my lane. I felt that way for a couple of minutes until I started cranking and then I forgot about it and just swam. The coach was very friendly and asked me about my stroke and commented on how my fundamentals were very solid. My swim coach from my childhood would be proud.

    I was getting about 10 seconds rest per 150 on the main pull set.

    I am really looking forward to getting home tonight but since I am not back until midnight central I am sure I will be tired in the morning. Tomorrow and Friday are very busy days too. Oh well at least I will be home.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 02/19/2015

    by , February 18th, 2015 at 01:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30
    3 X 100 1:45
    Two rounds

    1 X 200 kick 5:00
    4 x 50 kick--build to fast-- 1:20

    2 X 300 IM 6:00
    1 X 50 easy 1:20
    2 x 200 IM 4:00
    1 x 50 easy 1:20
    2 X 100 IM 2:00

    7 X 200 pull
    2 on 3:20
    2 on 3:00
    2 on 2:50
    BREAK
    1: Best effort

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  3. Feb 18, 2015

    by , February 18th, 2015 at 12:00 PM (Trying to Train Smarter, Not Just Harder)
    First day back after having the vomiting virus this weekend. Swam Thursday last week & had to get out early because I was so exhausted - must have been a forshadowing of things to come. Friday morning pool was closed because it was too cold (below 30) for the lifeguards. Early Saturday morning I with the vomiting & stopped late Sunday. Felt puny Monday & Tuesday so I didn't bother going to the pool, so here it's been about a week since I got wet. I feel fine, but my arms got lazy laying around for 6 days!

    Just 3000 LCM, mostly at a moderate pace. Most likely the only swim I'll have this week, since we go watch Superboy swim at Conference tomorrow & won't be back until Sunday.

    600 back/free
    400 kick
    300 pull
    4 x 100 pull alt hard/easy intervals
    4 x 50 @ 1:00
    3 x 100 IM @ 1:50
    2 x 150 pull @ 2 something (couldn't see the clock)
    200 IM
    200 swim
    4 x 50 fast/easy @ 1:00
    100 easy
    Categories
    Uncategorized
  4. Feeling a little more motivated today

    by , February 18th, 2015 at 07:22 AM (Mixing it up this year)
    I didn't start out that way but my last main set really boosted my confidence back up.

    500 free
    500 free kick w/zoomers

    4x200 #1 fly, #2 back, #3 free, #4 breast as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers, breast as 100 pull/50 kick/50 swim no fins

    200 free w/snorkel & paddles

    5x100@1:30 free w/paddles & bouy went 1:23, 1:20, 1:20, 1:20, 1:20

    500 free kick w/zoomers

    Total 3000 yards
    Categories
    Swim Workouts
  5. Workout 02/17/15: evening

    by , February 17th, 2015 at 09:54 PM (Maple Syrup with a Side of Chlorine)
    I was able to make it to Chapel today and play the drums during worship, so this morning started very well. In the afternoon I started to work on taxes before getting Preston to an appointment. I was able to snap this picture from the front porch as the sun set this evening before heading to practice ...


    We had an extra half-hour for practice tonight due to school vacation week and took some inspiration from a Kiefer workout:

    2 x (150 swim/50 kick/100 pull) [plus 100]
    4 x 50 Quarter's Strong on 1:15
    8 x 75 on :10sr (25 kick/swim/pull) [did 10 on 1:15, swim IMO fast]
    2 x
    - 1 x 200 pull :10sr [did 300 on 4:00]
    - 3 x 50 on :15 sr Build [did 4 on :50; fly, back , fr, fr]
    - 6 x 25 on :20 sr FAST

    4 x 50 Active Recovery and out
    (Masters/Rec/3150 yds/65 min)
    ------------------------------------

    A great workout with Greg, Melissa, and Luiza, as Esther, Marie, and Tim did their own thing.

    Updated February 20th, 2015 at 11:52 PM by rxleakem

    Categories
    Swim Workouts
  6. Monday 2/16/15

    Lots of rest with this one. Our SCY state meet is this weekend.

    400 mix up
    8 x 75 (25 drill/50 build) @ 1:45
    --went IM order

    4 x 100 done as
    --50 stroke at 90% r/10, 50 free moderate r/30
    --went IM order
    4 x 100 choice build to race pace @ 2:00
    --went IM order
    4 x 50 choice descend @ 60
    --went back
    8 x 50 (working turns from middle of pool)
    4 x 100 from blocks @ 3:00 done as
    --25 sprint/75 ez

    100 float around and hot tub

    2900

    I have been swimming more than usual. However, our youngest daughter is a gymnast and her meets have kept us traveling lately.

    This weekend I have....

    Sat -> 500, 50 BK, 200 BK, 50 FR, 2IM
    Sun -> 4IM, 50 BR, 100 BK, 200 BR, 200

    All of my strokes feel really strong right now except free. I'm a bit nervous about the 500 because of this. We have 167 entries which is the largest attendance ever. Should be fun plus it is 10 min from the house.
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters 5:30 AM Workout 02/18/2015

    by , February 17th, 2015 at 12:05 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 150 2:45
    1 X 200 3:30
    2 X 100 1:40
    3 X 100 KICK 2:30
    Two rounds

    12 X 100--choice-- 2:15
    odd: moderate even:up tempo/85/90%

    4 X (4 X 50 1:15
    Choice--swim 3 moderate/1 @ 100%
    Round 4 is swim down--all 4 easy

    4000M
    Categories
    Swim Workouts
  8. Week 125 - Tuesday

    by , February 17th, 2015 at 09:37 AM (After a long rest)
    I had a very early start this morning and 2:45 came too early. I got up quickly so I did not give myself a chance to second guess my decision to lift.

    10 minutes on vasa trainer done as 5x(1:30 on :30 off)
    2x(leg press, leg extension, rear leg curl, lunges) 10 reps per round
    15mins of abs done as 3x(flutter kick, oblique crunches, leg lift, planks, flutter kick) with :45 on and :15 off

    I felt good this morning and I am glad I worked out. Now off to the airport and my day in Sacramento.
    Categories
    Swim Workouts
  9. Feeling tired and lazy, hope I can get motivated at the meet

    by , February 17th, 2015 at 07:20 AM (Mixing it up this year)
    Just not that excited about the meet. I guess I have already gone into training for the Waikiki Rough Water swim and not that into doing other things right now.

    500 free
    500 free kick w/zoomers
    400 IM in 6:49
    300 free w/snorkel, paddles & bouy
    200 IM in 3:18
    100 kick alt 25 free/25 breast
    5x100@1:45 free w/paddles & bouy went 1:23, 1:23, 1:23, 1:22, 1:21
    4x50 from block 15 meter sprints
    300 free w/snorkel

    Total 3000 yards
    Categories
    Swim Workouts
  10. Week 125 - Monday

    by , February 16th, 2015 at 08:43 PM (After a long rest)
    Despite feeling much better than I have the last few days I was physically tired this morning and did not have a great night of sleep. My muscles from lifting on Thursday finally started to loosen up yesterday and this morning other than along my sternum felt pretty much back to normal. We had a cold front come through last night so unlike the past week where it's been spring like, we were back to just above freezing. I spoke to a customer in Minneapolis this morning and he said they had over night temps of -5F so I have nothing to complain about at 38F this morning on the grand scheme of things. It was cold this morning though!

    I found today's workout challenging but also quite rewarding at the same time. We did some 500s at a pretty high tempo and despite pain I held a great pace and I am excited with where I am right now.

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

    Main sets
    8x100 free on 1:20 with snorkel descend 1-4,5-8
    12x50 kick on :50
    4x500 pull on 5:50
    8x50 drill swim IM order on 1 min

    Warm down
    200 easy

    On the descending 100s I went from 1:06 to 1:02. On the kick I held 40/41s. On the 500s I felt pretty strong but my triceps hurt pretty bad right away which made the whole set pretty miserable but still my best set of 500s in a very long time going 5:13, 5:15, 5:15, 5:14. I was very happy with these. I worked on DPS on the drills.

    I am heading to the gym at 3am tomorrow morning so I can lift before a 6am flight to Sacramento. Tomorrow will be a packed and long day. I know I am crazy getting up that early but know I will feel better tomorrow as a result of getting some exercise. I am hopefully going to swim with Davis masters on Wednesday morning before heading home late on Wednesday.
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 02/17/2015

    by , February 16th, 2015 at 11:27 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:15 3:00
    4 X 75 1:15 1:10
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right

    1 x 500 kick

    4 X 250 pull 3:45
    1/2: negative split
    3/4: 150 cruise/100 fast

    1 X 400 IM 7:00
    4 x 50 free 1:00
    1 X 300 IM 5:15
    4 x 50 free 1:00
    1 X 200 IM 3:30
    4 X 50 free 1:00
    1 X 100 IM 1:45
    4 X 50 free--swim down-- 1:00

    4700Y
    Categories
    Swim Workouts
  12. Workout 02/15/15: afternoon

    by , February 15th, 2015 at 05:27 PM (Maple Syrup with a Side of Chlorine)
    Yesterday our workout group did the One Hour Swim as a challenge, even though it does not count towards the ePostal. Perhaps next year we'll move it to January and have folks register. Greg was good enough to sit on deck with me and take splits. So, a total of nine swimmers from our group took part in the OHS, and averaged just over 3404 yds as a team - not too shabby! As promised we had some sweet treats afterwards ... Chocolate covered strawberries and special sticker

    I was not feeling particularly well so I was very thankful that Greg helped out. I spent the rest of the day catching up on sleep, and made it to the Rec today for an easy swim because it will be closed tomorrow due to the holiday.

    200 free/200 back/200 im drill
    4 x 300 (100 kick, 100 AP, 100 Pull)
    4 x 75 (kick/swim IMO/pull)
    4 x 100 various drills and easy swimming
    (Solo/Rec/2500 yds/45 min)
    --------------------------------
    Categories
    Swim Workouts
  13. 2|14|15 weights and SCM

    by , February 15th, 2015 at 02:42 PM (Blog)
    weights:
    shoulders
    hamstrings
    calves (calfs?)

    SCM:
    swam about 1000 of drills and did some glides. glides are a little better these days

    registered for SCY meet, don't expect any PB's but entered 50fr and 100 fr, and whatever relay postitions will be vacant
    Categories
    Uncategorized
  14. Writing a job description for a Masters coach

    by , February 15th, 2015 at 12:00 AM (Questions from Coaches)
    Q: I'm hiring a new head Masters coach at our aquatic facility. Do you have any suggestions for writing a job description?

    A: The successful hiring of a Masters coach requires first understanding the needs of your program. You also must attract the best pool of candidates who fit those needs. You could hire a coach with a pedigree of outstanding accomplishments and a successful coaching background, but if he or she doesn't see eye-to-eye with your program's mission, vision, and willingness to meet the needs of your swimmers, problems could arise.

    I've put together a template to help you create a job description you can use to advertise for a coach. Once your job description is complete, post it to online job listing sites. USMS members can place the information on the usms.org forums on the Coaching Positions Available thread.

    Updated March 18th, 2015 at 10:55 AM by Bill Brenner

    Categories
    Uncategorized
  15. Week 124 - Saturday

    by , February 14th, 2015 at 01:04 PM (After a long rest)
    Last night I once again took Advil and I had a good night of sleep. I woke sore no where near as sore as yesterday. I usually find the second day after heavy weights is the worst so I was dreading today. Due to a college meet the masters swam with junior racers group(my daughters group) which was fun.

    Warm up
    16x50 on :50 odds free, evens kick
    100 easy
    4x200s odds free, even IM on 3mins

    Main sets
    2x100 fly on 2:30 fast
    2x100 back on 2:30 fast
    2x100 breast on 2:30 fast
    2x100 free on 2:30 fast
    2mins rest
    4x100 free with fins on 2mins fast
    2mins fast
    2x100 free on 2:30 fast
    2x100 fly on 2:30 fast
    400 easy
    10x50 on 1min odds free drill, evens back drill
    4x200 kick on 3:30

    Warm down
    200 easy

    On the transition set of 200s I went 2:03,2:29,2:01,2:25. On the 16x100s I went 1:05s on the fly, 1:02,1:00 on the back, 1:16, 1:14 on the breast, :56,:56 on the free, on 4x100 with fins I went :51,:51,:50,:49. On the free I went :56,:57 and the fly I went 1:09,1:06.

    I was tired for sure today but because the soreness had dissipated this was not as rough as it could have been and no where near as painful as yesterday.

    After swimming I did an hour of yoga where we worked on stretching the chest and worked on some core strength exercises. Good stuff!
    Categories
    Swim Workouts
  16. Saturday at the Y

    by , February 14th, 2015 at 01:01 PM (Mixing it up this year)
    Saturday at the Y in 84 degree water was fine. I watchd a red bird trying to get in the windows. He flew into them, hopped on the sill, tried for the doors. He was just cold.

    As for my workout I worked my legs.
    500 free
    500 free kick w/zoomers
    3x200@3:00 free w/paddles & bouy went 2:45, 2:45, 2:40
    4x100@2:00 free w/snorkel over kick went 1:34,1:30,1:28,1:24
    200 free kick w/zoomers
    200 Breast kick
    100 free kick

    Total 2500 yards
    Categories
    Uncategorized
  17. Friday, Feb. 13

    by , February 14th, 2015 at 09:16 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    straight arm dips 74 x 3 x 25
    rear delt fly, 75 x 4 x 8
    good mornings, 90 x 4 x 5
    explosive leg press, 175 x 3 x 15
    extreme angle squats on high box w/45 lb plate, 45 x 4 x 8
    DB rows, 30 x 3 x 8 each side
    kneeling ab crunches, 150 x 3 x 12


    Short Swim:

    700 various
    5 x (25 fast + 25 EZ) @ 1:30
    200 EZ

    Total: 1150


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

    Heading to the airport soon. Flights are still on time despite the snow here. It's supposed to be 48-55 degrees when I'm in Paris. That will feel like spring to me! I can tell I'm getting a cold, woke up very congested. Just hope it doesn't worsen.

    Updated February 14th, 2015 at 09:46 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  18. Workout 02/13/15: noon

    by , February 13th, 2015 at 01:30 PM (Maple Syrup with a Side of Chlorine)
    A busy end to the workweek has me feeling alright, especially since I have a staycation next week! I was able to attend the annual Sophomore Summit yesterday, a career event for the county's 10th graders to speak with and have hands-on demonstrations from folks in all types of jobs. I was with the medical/vet crew, and we had a scenario that involved EMT, MD, RPh, and DVM - the kids enjoyed seeing different aspects of our jobs and the paths that we took to get to our profession today. This is my fourth year attending the event, which was held at Bennington College. Here is a picture I snapped in our room:


    This morning I started the day by replacing two outlets in the kitchen and a light switch in the pantry, without getting shocked! Quick swim at lunch before I head over to watch (and most likely talley the score book for) the girls and boys bball games this afternoon.

    200 free/200 back/200 im drill
    4 x (50 kick, 100 AP, 100 bk pull) continuous
    4 x 25 sprints on traffic
    200 loosen and out
    (Solo/Rec/1900 yds/40 min)
    --------------------------------

    Updated February 17th, 2015 at 09:55 PM by rxleakem

    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 02/16/2015

    by , February 13th, 2015 at 11:45 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    2 X 100 1:40 1:30
    2 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 25 sprint kick :45

    4 X 75 1:15
    1 X 50 @ 100% 1:30
    Three rounds--choice

    3 X 300 4:30
    3 X 200 3:00
    3 X 100 1:45
    300's: last 50 fast
    200'S: negative split
    100's: swim at 85/90% effort

    WARM DOWN: 4 X 50 easy

    4850Y
    Categories
    Swim Workouts
  20. Week 124 - Friday

    by , February 13th, 2015 at 11:33 AM (After a long rest)
    What can I say other than today was totally miserable. I went to bed last night having taken advil and was so sore I could not lift my arms. When I woke I was even worse than when I went to bed. Diving into the pool to do the warmup was almost comical. My chest is so sore it hurts to breath. I did not loosen up until the main set and despite swimming fast today I hurt so much it was not even fun!

    Warm up
    400 free with snorkel
    8x50 catchup on :40
    10x50 with snorkel on :40

    Main sets
    3x(200 free on 2:30 fast, 2x50 back on :50, 4x25 on :30 open, close, easy, fast)
    500 breathing 3,5 by 25
    200 free from the block AFAP
    100 easy
    100 free from the block AFAP
    100 easy
    100 free from the block AFAP
    100 easy
    50 free from the block AFAP

    Warm down
    200 easy

    I managed to loosen up enough after the transition set that I could swim without tears in my eyes, but the whole thing hurt today. On the transition 50s I was holding 31s. On the first main set I went 2:00, 1:59, 1:58 on the frees, :33/:34s on the back 50s, and 12/13 on the fast 25s. The 500 was easy loose swimming. The 200 from the block I went 1:54, the 100s fast I went :53,:51, and the fast 50 I went 23.1(Tom called out my split). Fast swimming but no fun today. I am grumpy sore and generally feeling pretty miserable!

    We went to breakfast after practice and the guys cheered me up but I am so so so sore. What was I thinking yesterday?
    Categories
    Swim Workouts