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  1. 9|17|16 SCM

    by , September 18th, 2016 at 12:50 AM (Blog)
    500 easy
    2 x 100 on 3:00 with MF as fr-fl-fr-fl per 100
    5.5 x 25 fr on 0:30 with fins and one breath per
    10 x 25 flutter kick on 0:45

    Did a bunch of straight leg deadlifts thursday, hamstrings quite sore.

    Ran 1.61 miles yesterday.

    Last weekend during reserves we had a dodge-ball game after work. During the game I moved too quick once and my left shoulder joint went into a wrong position (this is the shoulder that used to dislocate years ago). Nevertheless, left shoulder feels a little cruddy and loose.

    Swimming performance isn't where it should, could barely muster 5 lung buster 25's on 0:30
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  2. Week 206 - Saturday

    by , September 17th, 2016 at 08:44 PM (After a long rest)
    My friend and fellow RAM swimmer Bill Elizondo is moving to Fort Wayne Indianna and has been away for about six weeks. Bill was back in town this weekend and came to practice this morning. As our guest of honor he got to choose the workout focus and then Tom made up the sets. I was worried Bill would select butterfly which would have been hideous since the pool was setup LCM. Instead Bill choose IM which is better but still includes butterfly and breaststroke.

    today was was very tiring but was a lot of fun and it was awesome hanging out with Mr Bill.

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

    main sets
    8x50 kick on 1min
    8x150 Rotating IMs on 3mins
    3x100 fast free on 1:30
    3x50 fast free on 1mi

    warm down
    150 easy

    On the kick set I held :45/:47s. i was holding between 2mins and 2:10 during the rotating IMs. On the fast 100s I was 1:09 and on the fast 50s :30/:31s all of which was not that fast but all I had today.

    After practice ice we had a team breakfast which my wife put on(she really is a saint)! It was a lot of fun! I miss my training buddy but obviously wish him the very best of luck!
    Categories
    Swim Workouts
  3. Friday Sept 16

    by , September 17th, 2016 at 02:06 PM (The FAF AFAP Digest)

    Swim/SCY @ Pitt

    Warm up:

    500 various
    6 x 50 kick w/fins, 15 m UW each length @ :55
    6 x 50 kick no fins @ 1:10
    50 EZ

    Main sets:

    8 x 50 pull w/paddles @ :45
    -- no, I did 6 x 50 burst SDK + cruise
    100 EZ

    2 rounds:
    4 x 50, build first 25 to sprint @ 1:00
    1 x 50 fast
    1 x 100 EZ
    -- I did backstroke kick w/fins on these. On the 50s, I did #1-3 15m+ UW each length and #4 EZ. The fast 50s were 22s

    4 x 50 kick, 1st 25 fast (backstroke kick, 15s)
    1 x 100 EZ

    2 rounds:
    4 x 50, build first 25 to sprint @ 1:00 (I did 25 breast @ 100 pace + 25 EZ free)
    1 x 50 fast breast
    1 x 100 EZ

    4 x 50 kick, 1st 25 fast (backstroke kick, 15s)
    200 EZ

    Total: 3650


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


    Another workout, another bunch of kicking and hypoxic work. I think my shoulder is improving slowly, but I don't want to go back to swimming until it feels close to 100%. I was happy with my 25 fast backstroke kicks. I wasn't going all out, and could pretty easily come in on 15. Just some drylands today. It's Mr. Fort's birthday, so we have to celebrate!
    Categories
    Swim Workouts
  4. Week 206 - Friday

    by , September 16th, 2016 at 11:27 PM (After a long rest)
    I was tired this morning but not as tired as yesterday. I was fine once I got going and although practice was better today than Wednesday I still have no speed or endurance(i know it will come back but I am inpatient).

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    main sets
    8x75 kick as 25 flutter, 25 dolphin, 25 flutter on 1:20
    6x(75 free on 1min, 50 back on :40, 25 fly on :20 all with fins)
    8x50 as 25 six kick switch drill, 25 no breather on 1min
    10x50 free on :40
    2x100 fast from a push on 1:30

    warm down
    200 easy

    On the kick set I was consistently holding 1:05. On the set with fins i was holding :40 on the 75s, :30 on the 50, and :15 on the 25. The 50s on :40 felt much better today and I easily held :30s on this set. After practice I spoke to tom about dropping the interval next time we do this kind of set. On the 100s fast I felt ok but had not speed or endurance. I managed :55s from a push.
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    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 09/19/2016

    by , September 16th, 2016 at 02:25 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    4 X 100 kick 2:15

    1 X 100 moderate 2:00
    4 x 25 sprint :40 #4 on 1:00

    6 X 150 2;15
    4 X 100 1:40
    Pull.
    150's: last 50 fast
    100's: descend 1-4--start fast

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  6. Week 206 - Thursday

    by , September 15th, 2016 at 10:22 PM (After a long rest)
    Today was a LONG day! I had an 7am meeting about 90minutes in traffic from my house but decided I was still going to do drylands. I set my alarm for 3:45am and hauled myself out of bed. I was pretty lack luster but at least I got my heart rate up.

    Dryland:
    5 mins of general stretching
    15 mins on stationary bike
    2x(3xshoulder band exercises) :30
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.
    2x(elbow band exercises)

    i booked a flight to Boston on 8th December for the NE Champs meet so I now have a goal ahead of me. Even if I am unable to do all the events I would like to do I will swim and I am excited. I have PT tomorrow so will again be in a rush in the morning.
    Categories
    Swim Workouts
  7. Wed-Thur, Sept 14-15

    by , September 15th, 2016 at 05:44 PM (The FAF AFAP Digest)

    Wednesday: Swim/SCY @ Pitt

    It was breaststroke night at Pitt. I did some of it bc it doesn't seem to hurt my shoulder much, but had to modify quite a bit.

    Warm up:

    400 various
    6 x 50, 15m UW SDK @ 1:10
    6 x 50 breast-free
    50 EZ

    Main sets:

    2 rounds:
    1 x 200, breast, 4 x 25 double pullouts, 1 x 50 EZ, 1 x 50 fast, 1 x 100 EZ
    I did:
    Rd 1: 8 x 25 burst dolphin kick, 1 x 50 EZ, 1 x 50 breast fast @ 100 pace, 1 x 100 EZ
    Rd 2: 8 x 25 power kick to 15m @ 100 pace,1 x 50 EZ, 1 x 50 breast fast @ 100 pace, 1 x 100 EZ

    4 x 100 IM @ 1:55
    -- I did moderate backstroke kick w/fins, went 1:03-4.
    100 EZ

    6 x 25 breast flutter w/fins @ :40
    50 EZ

    2 rounds:
    1 x 100 breast, 4 x 25 double pullouts, 1 x 50 EZ, 1 x 50 fast breast, 1 x 100 EZ
    I did:
    50 breast fast @ 100 pace + 50 EZ, 4 x 25 EZ back kick, 1 x 50 fast breast @ 100 pace, 1 x 150 EZ

    Total: 3300



    Thursday: Swim/SCY/Solo

    600 various
    100 scull
    8 x 25 breast kick w/buoy @ :45
    8 x 25 breast w/narrow kick @ 100ish pace @ :45
    100 EZ
    10 x (25 AFAP kick + 75 EZ)
    100 EZ

    Total: 2300



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


    Shoulder still sore, so more breaststroke and kicking. Another visit to the cryosauna tomorrow. Haven't seen my chiro yet, but prolly should. I keep hoping the pain will go away quickly with all the babying. But these sorts of things never seen to subside as quickly as they appear ...

    Going to do some rehab exercises and then off to open house at Lil Fort's school tonight.
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 09/16/2016

    by , September 15th, 2016 at 01:51 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    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

    WARM DOWN: 4 X 50 easy

    4800Y
    Categories
    Swim Workouts
  9. Week 206 - Wednesday

    by , September 14th, 2016 at 10:29 PM (After a long rest)
    It's been a crazy busy week and I got back from San Francisco around midnight and got up at 4:30am this morning. I had committed to open the pool so others depended on me and despite being very tired I was not going to let anyone down.

    Despite not not feeling that great I had fun this morning

    warm up
    400 free with snorkel
    6x50 catchup on :50

    main sets
    12x50 kick on :50
    8x100 free on 1:15 with snorkel
    10x50 as 25 fly kick hands by arms, 25 ugly dolphin drill on 1min
    12x25 fly on :40
    12x50 free on :40 with snorkel

    warm down
    200 easy

    a fair amount of aerobic swimming and I was tired after the 100s. I was ho,ding 1:03/1:04s but these hurt a lot more than they should. The 50s at the end I held :30/:31s and actually felt much better than the 100s.

    My my elbow is feeling much less painful than before so the shot and anti inflammatory seems to be working.
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 09/15/2016

    by , September 14th, 2016 at 02:52 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    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
    100 of each stroke in IM order 1-4

    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

    4850Y
    Categories
    Swim Workouts
  11. Tues Sept 13

    by , September 14th, 2016 at 02:22 PM (The FAF AFAP Digest)
    Drylands @ LA Fitness

    rehab ex
    rear delt fly, 60 x 3 x 8
    explosive leg extensions, 90 x 3 x 15
    straight arm dips, 75 x 3 x 25
    single leg stand in streamline on bosu, 1:00 each side
    captains chair leg raises, 3 x 15
    altitude drops, 5
    resisted standing broad jumps, 30 x 2 x 6
    squat jumps w/DBs, 2 x 5
    russian twists on incline, 25 x 3 x 25
    good mornings, 75 x 4 x 5


    1400 EZ swim in pool after


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


    Well, after doing my favorite IM set on Sunday, my shoulder did not feel great. I took Monday off and went to the gym Tuesday. I'm about to head out to the cryo sauna to see if that will help. Probably more kicking at Pitt tonight.
  12. 9|13|16 SCM

    by , September 13th, 2016 at 09:43 PM (Blog)
    500 ez fr with MF

    4X:
    2 x 25 flutter kick on 0:30
    2 x 17m UWDK on 1:00

    VK for 20 seconds
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters 5:30 AM Workout 09/14/2016

    by , September 13th, 2016 at 01:48 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    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--pull
    300/200: negative split
    100 is fast

    WARM DOWN: 4 X 50 easy

    4700Y
    Categories
    Swim Workouts
  14. Week 206 - Monday

    by , September 13th, 2016 at 12:16 AM (After a long rest)
    I arrived in San Francisco yesterday and thanks to a recommendation from Patrick(pwb) swam at the North Beach pool in downtown.

    https://www.google.com/search?q=nort...psGJ22mhxAM%3A

    The pool is a little quirky and looks like two side by side pools with a walkway between the pools. One side is 25m(the side I swam in) while the other is like 87' long with steps at the end. The side I swam in was nice and cold even by my standards while the other was much warmer.

    I ended up doing a short workout but somehow avoided anyone getting in with me. I think I scared people off

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

    main sets
    16x50 free at 200 race pace with snorkel on 1min
    200 easy
    6x100 kick with board on 1:45

    warm down
    200 easy

    i managed to hold :30/:31s on the 50s which is not quite my 200 pace SCM but is getting closer. My elbow did not hurt today for the first time in a long time. On the kick I was holding 1:35-1:36s throughout. I was tired after the kicking. I really would like to head over to ucsf in the morning but unfortunately my schedule won't work so I will likely go back to north beach and do my own workout.
    Categories
    Swim Workouts
  15. 9|12|16 SCM

    by , September 12th, 2016 at 08:50 PM (Blog)
    500 fr warmup 8:00
    100 easy with MF
    10 x 25 fl on 1:00 with MF
    7 x 25 fr on 0:30 with fins, breathe 1x (eeek)
    8 x 25 fr on 0:45 with fins, breathe 1x
    10 x 25 flutter kick on 0:45


    Yesterday, did drylands

    • weights
    • running (4 x 400 on 5:00 - 1:35, 1:38, 1:40, 1:42)
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  16. Week 295 - Saturday

    by , September 12th, 2016 at 01:16 PM (After a long rest)
    Today was setup LCM and it's the 16x100s day. I decided I was going to focus on form and stop if I felt any pain in my elbow. My all around conditioning has noticeably dropped due to kicking for 6 weeks or so. My legs feel strong but my aerobic base is shot. It's not the end of the world but it made this workout tough.

    Warmup
    400 free with snorkel
    6x50 finger tip drag drill with high elbows breathing right on 1min

    main sets
    4x200 on 3:30 as 100 kick on board, 100 swim(#1 and #2 back, #3 and #4 free)
    16x100 on 2mins done as 8x100 free at pace(I wish it was race pace but alas it was not), 8x100 kick

    warm down
    200 easy

    i was coming in around 3:10 on the back and 3:05 on the free. On the 16x100s my elbow started to hurt at about 6 so stopped at 8 and flipped to kick. I was holding 1:09/1:10 on the frees and 1:40 on the kick.
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  17. Sat-Sun Sept 10-11

    by , September 12th, 2016 at 12:57 PM (The FAF AFAP Digest)

    Sat: Drylands


    Did drylands at home, including: rehab ex, power wheel roll outs, bulgarian split squats in streamline, extreme angle iso squat, supine flutter kicks on bosu, TRX back and forth, TRX windmills, TRX pike ups, donkey kicks, reverse flys, kettle ball swings, saxon side bends

    Then did 3.5 miles on the treadmill


    Sun: Swim/SCY/Solo @ BP

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

    5 x 30m AFAP SDK to 5m & cruise back off the blocks
    100 EZ

    2 x (25 AFAP breast off the blocks + 75 EZ)

    Favorite IM set w/fins: (did backstroke kick instead of swim to save shoulder)
    16 x 25 IM order @ :40-:45
    50 EZ @ 1:0
    12 x 25 IM order @ :45
    50 EZ @ 1:00
    8 x 25 IM order @ :45
    50 EZ @ 1:00
    4 x 25 IM order @ :45
    200 EZ

    Total: 2750


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


    Did a little more swimming yesterday, albeit mostly with fins. Backstroke seems to be the worse for the poor bicep tendon. I will prolly go to the gym today, tho I really can't do much upper body work right now (a comment I've made frequently during my masters career).
  18. Sarasota Y Sharks Masters 5:30 AM Workout 09/13/2016

    by , September 12th, 2016 at 12:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    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

    4800Y
    Categories
    Swim Workouts
  19. Changes in Meet Programs

    by , September 11th, 2016 at 12:43 PM (Rules Committee Blog)
    Under what circumstances can the events offered, order of events, starting times, or other entry provisions be changed prior to a USMS sanctioned meet?

    Occasionally, meet directors ask if it is acceptable to make a change to one of the entry provisions or details of a meet after the information has been published. Rule 102.11 governs change of program and postponement of events and meets. In 102.11, we say that the order of events, as stated in the meet announcement, shall not be changed. The announced arrangement of heats (for example, the announcement may state that heats will be pre-seed and swum slowest to fastest by time only) shall be changed. The only exception is that heats may be combined at the referee's discretion.

    But, what constitutes publishing the meet announcement? Before the widespread use of websites and electronic entries, this might have meant mailing a newsletter to registered members in an LMSC. Since most swimmers now get their information through electronic mail or other digital media, it might be possible to make small changes and re-publish the information.

    Clearly the intent of the rules is to ensure that swimmers are not surprised by changes to the program after they have made a decision to attend a meet and which events to enter. So, we have to apply some judgement and consider the specific questions involved.

    Consider the following situations:


    • There is an upcoming USMS sanctioned meet in which the meet director wants to add a 1650 Free and an 800 Free Relay in the middle of a meet. Doing so would cause about an hour delay in the projected timeline, so the 200 Freestyle will be deleted from the program. The meet director wants to make this change one week before the meet when most swimmers have already entered and the entry deadline is less than 24 hours away.



    • The is an upcoming USMS sanctioned meet in which the meet director wants to add a mixed 400 medley relay as the last event of the day. The entry information was already published on the website, but the meet is three months away and no swimmers have entered at this point.


    Case #1 is clearly unacceptable. It would cause a major impact to the meet and, had this program been published earlier, many swimmers may have made different choices regarding which events to swim. Since entries are about to close, it would be unfair to make such a change so late in the process, even if all swimmers were notified. Rule 102.11 prohibits this type of change.

    However, in case #2, it might be possible to make this small change and then "publish" the information again if electronic media is the primary means for publishing information. If it is feasible to notify swimmers of the change and they still have time to make plans well before the entry deadline, such a change might still be within the intent of 102.11.

    The best approach would be to contact the national office (since a change might require a re-issuing of the sanction) and the rules committee chair and we can provide guidance on how to proceed.

    Rule 102.11 also governs changes in starting times and other provisions with some further restrictions. Let's take the following two examples:


    • Just prior to the close of entries, the meet host discovers that the projected timeline of the meet is much longer than anticipated. The meet host has negotiated with the facility to end before a specific time due to another event scheduled later in the day and the only way to conduct the entire meet is to start an hour earlier.



    • The pool manager calls the meet director in a panic two days before a scheduled meet and says that there is unexpected maintenance issue and the pool is to be shut down indefinitely. There is another venue a few miles away willing to accommodate the meet, but only if the meet can be moved from Saturday to Sunday.


    Talk about pressure! Obviously, decisions to make significant changes are not taken lightly, but there might sometimes be unavoidable circumstances. Both of these examples might have a significant impact on attendance and the success if the meet.

    Rule 102.11.3 says that "the entry provisions and starting time of any event, meet, or portion thereof shall stand as stated in the meet announcement and may not be changed to an earlier time or date unless written notice if such change is delivered to all affected swimmers and their coaches". Electronic notice must be sent no later than the entry deadline or, if mailed, must be postmarked prior to the entry deadline.

    So, in the first example, the change can be made, but each and every swimmer must be notified prior to the entry deadline.

    What happens if the first case occurs after the entry deadline? 102.11.3 goes on to say that "if lack of time prohibits mail notification, all affected swimmers must voluntarily agree in writing that they have been notified and are in accord with such change. Affected swimmers or coaches may file a written protest with the referee prior to the running of the event or the meet if they do not agree such change in time or date." So, the change could still be made, but all swimmers must be notified and agree to the change. Obviously, if swimmers do not agree, then the meet host is faced with a decision to either proceed and invite protest(s) or find some compromise solution to make the best of the situation.

    In the second example, since the starting time is being changed to a later time, it can still be made, but all swimmers need to be notified of the change. Rule 102.11.4 says that the meet committee can make a decision to postpone or cancel a meet if severe weather or other conditions preclude the possibility of safely or effectively conducting the meet. So, postponement for a valid reason is OK, but what happens if the meet host needs to move the meet from Sunday to Saturday to accommodate the change of venue? In that case, all swimmers must be notified and agree in writing to change. If all swimmers do not agree, then meet director must decide whether to cancel the meet or implement some compromise solution, such as offering a refund of entry fees to swimmers who cannot agree to change.

    In the case of significant circumstances, meet directors may contact us and we will do our best to provide guidance to meet hosts to assist in making decisions.

    And, now we see why meet directors have a lot of gray hair!
  20. Workout 09/10/16: morning

    by , September 10th, 2016 at 09:54 PM (Maple Syrup with a Side of Chlorine)
    Splashed with the Masters this morning...

    200 swim/200 kick/200 pull
    8 x 25 drill - freestyle technique
    4 x 100 back on 1:40 even split (1:25)
    200 pull (focus on rotations: marble just about suit line)
    16 x 25 on :40
    - 1-4: free: -1 stroke count [12-11-10-10]
    - 5-8: choice down, free back
    - 9-11: easy down, fast back
    - 12-16: burst and cruise, easy back

    200 loosen and out
    [Masters/Rec/2000 yds/50 min]
    ------------------------------------

    Swam with Greg, Meg and Rebecca, skipping a set or two. Another lady was there on her own. Just like the end of last summer, I am scarping and preparing the last side of the house and the front of the garage for painting. Good drylands

    Updated September 10th, 2016 at 10:02 PM by rxleakem

    Categories
    Swim Workouts