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  1. 3|18|15 SCM - 21 minutes / weights

    SCM

    20 x 25 on 0:30 dolphin kick free with fins / snorkel
    • 16-18's

    16 x 25 on 0:40 dolphin kick free with fins / snorkel
    • 16-18's
    • sharp breakout / streamline





    Weights

    DB BP:
    35 reps with 45lbs
    rest 1 hour
    37 reps with 45lbs















    Genesis 3:24 to protect family

    Updated March 19th, 2015 at 01:19 PM by __steve__

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  2. Sarasota Y Sharks Masters 5:30 AM Workout 03/19/2015

    by , March 18th, 2015 at 12:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 150 2:30
    1 X 200 3:00
    4 X 100 1:30
    1 X 200 --

    6 X 100 kick 2:15
    #4-6: 50 moderate/50 fast

    1 X 100 moderate 2:00
    1 X 100 fast 2:15
    1 X 50 moderate
    1 X 50 fast 1:30
    Two rounds--choice

    3 X 400
    #1: IM 7:00
    #2: 50 stroke/50 free 7:00
    #3: free/negative split

    WARM DOWN: 4 X 50 easy

    4300Y
    Categories
    Swim Workouts
  3. Workout 03/18/15: morning

    by , March 18th, 2015 at 10:00 AM (Maple Syrup with a Side of Chlorine)
    Another quick workout this morning. The adult swim lanes were not as busy ...

    200 free/200 back/200 im drill
    2 x 50 kick/150 AP/100 pull continuous
    3 x (150 on 2:00, 100 on 2:00 with snorkel)
    200 warm down
    (Solo/Rec/2150 yds/40 min)
    --------------------------------
    Categories
    Swim Workouts
  4. Lack of sleep is not fun

    by , March 18th, 2015 at 07:26 AM (Mixing it up this year)
    I figure eventually I will get a good night sleep when I am tired enough. Just not tonight since I have to work at 1am.

    500 free
    500 free kick w/zoomers

    5x100@1:30 free w/paddles & bouy went 1:25, 1:25, 1:24, 1:24, 1:25
    1 minute rest
    5x100@1:30 free w/paddles & bouy went 1:21, 1:22, 1:21, 1:22, 1:22
    1 minute rest
    10x50@:50 free w/zoomers went 41,40,39,38,38,38,37,37,37,36
    500 free kick w/zoomers
    200 free EZ

    Total 3200 yards
    Categories
    Swim Workouts
  5. Week 129 - Tuesday

    by , March 17th, 2015 at 09:44 PM (After a long rest)
    I got home from work late last night to be greeted at the door by my daughter who had arranged to meet a fellow swimmer at the pool. Her team take two weeks off after TAGS and this is the second of the two weeks. Last week she was adamant she did not want to swim but opted on her own accord to swim 3 times. While this week she made no predictions I knew she was ready to get back in when she sparked me on Sunday about public swimming times. So I headed to the pool to drop her off and then realized she only had 45 mins so grabbed a quick sandwhich before heading back to pick her up. On the way home she informed me that her and her friend were swimming this morning with me. I woke my daughter up at 4:30am and she got up with no complaints and even seemed in a good mood for the time. I open the pool on Tuesday and Thursday so we arrived an hour or so before her friend had promised to show up. My daughter warmed up with me doing a rowing machine while I did the vasa and joined me on abs which was fun. Feom 5:45am on she was looking for her friend who subsequently did not show up. My daughter swum with me and we had fun but she was upset at her friend.

    10mins on vasa swim trainer done as 5x(1:30 on, :30 off)
    3x5mins of abs(flutter,oblique crunches, leg extension, planks, flutter) done as :45 on :15 transition except on the last round where I did 1min on the last set of flutter kicks.

    Swim
    400 free with snorkel
    6x50 catchup on 1min
    4x100 kick on 2mins
    8x50 on 1min alternating fly, free by 50
    200 easy

    today was fun!
    Categories
    Swim Workouts
  6. St. Patricks Day, 2015

    by , March 17th, 2015 at 08:04 PM (Trying to Train Smarter, Not Just Harder)
    Wow, much better workout when swimming with friends!! Grady and Stephanie came with me this morning, and it's amazing how much faster I went with their help! Just a typical workout, but the effort was solid.

    600 back/free
    400 kick
    200 easy pull
    Then "The Rob" - it allows an extra :15 between "sets" so you can change toys
    4 x 50 @ :45
    3 x 100 IM @ 1:45
    2 x 150 pull @ 2:15
    200 IM
    One minute rest
    Then a modification from what is usually a 200 swim: 4 x 50 hard/easy @ :50
    2 x 150 IM twitch @ 2:15
    3 x 100 Free @ 1:20
    4 x 50 - hard/easy on 1:00
    Then 200 breast/free cool down
    Total: 3400 SCY
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  7. Tuesday, March 17

    by , March 17th, 2015 at 04:10 PM (The FAF AFAP Digest)
    1800 EZ

    30 minutes+ rehab ex & stretching


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

    Albatross psych sheets are out. I asked the meet director to scratch me from 100 back and put me in 50 free. It would be my fourth event of the day, and I may be too tired to swim it. But at least I'll have the option. Oddly, the 50s aren't well spaced out at this meet.

    http://www.ancientmariners.org/albatross/pyschsheet.pdf
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 03/18/2015

    by , March 17th, 2015 at 12:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick + 100 swim

    1 x 100 IM 1:45
    4 x 50 1:00--#4 on 1:30
    Four rounds.
    50's: round 1 fly, 2 back, 3 breast, 4 one of each

    4 X 250 3:20
    4 X 150 2:00
    Pull.
    250's/150's: last 50 fast

    WARM DOWN: 4 X 50 easy

    4800Y
    Categories
    Swim Workouts
  9. Another day of Sleep Swimming then some fly drill

    by , March 17th, 2015 at 07:22 AM (Mixing it up this year)
    It was a little more difficult to tell when I was near the wall since they didn't turn on the really bright lights this morning, but I managed to sleep swim thru my first 1000.

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/zoomers & snorkel
    200 torque drill w/paddles & snorkel
    200 angel arm fly w/snorkel & bouy
    200 1 arm fly
    200 fly for time 3:39 it felt faster than it was
    300 free
    200 free kick w/zoomers

    Total 2500 yards
    Categories
    Swim Workouts
  10. Week 129 - Monday

    by , March 16th, 2015 at 08:46 PM (After a long rest)
    I had a VERY lazy weekend which is what I really needed after a lot of travel the past few weeks. In fact I knapped both Saturday and Sunday and still went to bed early both days and slept easily through the night. On Saturday night in fact I had 13 hrs of sleep which is so unusual for me. This morning I was still tired but felt way better. My shoulder felt a lot better today also so the rest helped.

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

    main sets
    8x100 drill build by 50 on 1:30
    3x(3x200 free descend 1-3 on 2:40, 200 kick on 3:30)
    12x25 under water with find on :40
    6x50 fast free on 1min

    warm down
    200 easy

    on the main set 200s I went 2:06,2:04,2:01, 2:04,2:01, 1:58, 2:04, 2:00, 1:57. I used the 200s kick as active recovery going 2:55s. I ran out of time this morning and had to skip the fast 50s.

    I have the rescheduled DAM meet this weekend and I am looking forward to swimming some off events. Should be fun and we have a pretty decent team representation which will be great also.

    Updated March 16th, 2015 at 10:14 PM by StewartACarroll

    Categories
    Swim Workouts
  11. 3|16|15 LCM

    Lower back out of commission yesterday. It's half better today - not worried.

    LCM - tried some fast stuff but abandoned set due to it irritating my back

    1K of drills, backstroke, and kicking (with and without fins)

    7 x 100 kick on 3:00 (board, snorkel)
    • 50 flutter kick / 50 breaststroke kick

    1 x 100 (fins) as 50 fast free / 50 kick on back

    100 flutter kick
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    Uncategorized
  12. Monday, March 16

    by , March 16th, 2015 at 03:19 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    500 various
    100 scull
    4 x 25 shooters w/fins @ :40
    50 EZ
    4 x 50 burst + cruise @ 1:30
    100 EZ
    5 x 50 cruise free w/paddles @ 1:00
    100 EZ
    8 x (25 @ 100 pace + 25 EZ) @ 1:15
    100 EZ
    2 x (25 AFAP + 125 EZ)
    100 EZ

    Total: 2300


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

    Not too much today. My ears are still really plugged up and the right one is a bit painful. Hope it is just related to the sinusitis and not some separate issue.

    I've started using a lacrosse massage ball. I almost always have pain in the infraspinatus and teres area of my left shoulder. But the ball seems to help reduce tightness and pain.

    I saw there are 208 swimmers for the Albatross meet, almost at the meet limit of 215. I haven't been to a meet in PV since last April, so looking forward to seeing my PV friends!

    Updated March 16th, 2015 at 04:12 PM by The Fortress

    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 03/17/2015

    by , March 16th, 2015 at 12:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    4 X 100 1:40 1:30
    4 X 50 1:00 :50
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left , 2 right.

    1 X 25 :45
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Four rounds choice.
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    3 X 50 easy 1:10
    1 X 100 blocks
    3 x 50 easy 1:10
    1 X 50 blocks
    3 x 50 easy 1:10
    1 x 50 blocks
    Block swims are race pace

    WARM DOWN: 4 X 50 easy

    4250Y
    Categories
    Swim Workouts
  14. Workout 03/16/15: morning

    by , March 16th, 2015 at 09:08 AM (Maple Syrup with a Side of Chlorine)
    Quick swim today, mostly because adult swim was packed and I was not motivated to battle it out in the lane ...

    200 free/200 back/200 im drill
    400 shark swim
    (Solo/Rec/1000 yds/20 min)
    --------------------------------

    Sometimes when the lane is full I can find a spot between traffic to allow for some intervals, but not this morning.
    Categories
    Swim Workouts
  15. Distance day today

    by , March 16th, 2015 at 07:30 AM (Mixing it up this year)
    Since I go on call this week I wanted to get one decent distance swim in.

    500 free
    500 free kick w/zoomers
    2000 free w/paddles & bouy 15:07 at the 1000 and 24:57 at the 1650 and 30:15 at the 2000
    500 free kick w/zoomers

    Total 3500 yards
    Categories
    Swim Workouts
  16. Pi Day, 3/14/15

    by , March 15th, 2015 at 04:07 PM (Trying to Train Smarter, Not Just Harder)
    This has not been the best swimming week for me; accidentally slept in on Friday, due to my cold, I guess, and ended up not even going to work. Swam at lunch with old friends, who were going way faster than I was prepared to go, although we kept up, it wasn't pretty. Yesterday had to swim solo again, 3rd time this week, but I put in some yardage.
    3 x 800; SKP
    3 x 600 (done as 12 x 50 - 3 of each stroke) SKP
    3 x 400 pull w/agility paddles
    3 x 200: breast, back, free
    I was bored and needed to get back home at this point, so got out. It was surprisingly sunny most of the time I was in the water, and so was a lovely swim. Amazingly was repeating 1:15ish w/little effort on the free - in spite of being sorta sick.
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  17. Sunday, March 15

    by , March 15th, 2015 at 03:32 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy w/Jim and John

    Warmup:


    500 various
    100 scull
    20 x 25 w/fins @ :30
    -- UW 15 m+ each length
    -- had a chat break during the set
    50 EZ

    Main Sets:

    3 x (4 x 25 fly @ 100 pace w/fins + 4 x 25 EZ) @ :30
    50 EZ

    20 x 25 @ :40
    -- Jim and John were doing fly and IM
    -- I did: odds = shooters, evens =- 15m+ UW
    100 EZ

    2 x (25 AFAP breast + 25 EZ)
    150 EZ

    Total: 2650


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

    Didn't go too hard today, lots of hypoxic work. I"m going to rest hard the next 5 days before the Albatross meet. Off to do my RC exercises and stretch a bit.
    Categories
    Swim Workouts
  18. Marketing a Masters program to a local facility

    by , March 15th, 2015 at 12:00 AM (Questions from Coaches)
    Q: I want to start a USMS program at my local Y. What are the three most important selling points I can share with my program director?
    A: The three most important selling points are diversity, revenue, and community service:

    • Diversity. A U.S. Masters Swimming program provides a platform for a Y to expand its adult aquatic programming. It's a program that celebrates and encourages diversity in age, gender, and ability levels. The single most important component of a successful program is having a coach on deck who understands stroke development, technique, and how to motivate each individual athlete to meet or exceed his goals. The Masters coach makes swimming fun. The more fun swimmers have, the more likely the swimmer will stay in the pool and enjoy swimming as a lifelong activity. For many, this leads to adopting a healthier lifestyle outside of the pool. Masters swimming is a social group activity in and away from the pool.
    • Revenue. A Masters program may be financially self-sustaining and generate revenue from program fees, retention of Y members, and the recruitment of new members. Other revenue can be generated from hosting Masters events including swim meets, stroke clinics, and fund-raising activities. USMS registered clubs are eligible to apply for a grant from the Swimming Saves Lives Foundation to develop and expand opportunities for adults to swim and learn to swim. Adult learn-to-swim lessons can enhance adult programming at the Y, while also teaching a lifesaving skill and generating revenue. The USMS Adult Learn-to-Swim Instructor Certification class is a one-day course teaching adults how to teach an adult to swim and become water-safer.

    Community service. USMS and Ys share similar values of providing resources for the continued health and wellbeing of the members of the communities they serve. Both organizations promote learning, respect, excellence, and fun for the benefit of all. Often, members of Masters programs pledge their time, talents, and financial resources by becoming advocates and benefactors of their local Ys.
  19. Workout 03/14/15: morning (Pi Day!)

    by , March 14th, 2015 at 04:22 PM (Maple Syrup with a Side of Chlorine)
    Picked up an extra day at work yesterday due to my bosses vacation (which is a common occurrence these days), so I missed a swim. I was excited to get to the pool this morning and celebrate Pi day with the team ...


    (courtesy of the Boston Globe twitter today)

    3 00 swim - choice
    1 00 kick
    4 x 50 burst and cruise
    1 x 50 dolphin kick on back
    5 x 50 on 1:00 descend [I did 8 on :45 with snorkel]
    9 x 25 (fast free down, non-free back) + 25 easy
    2 00 pull
    6 x 100 on 2:00 descend 1->3, 4->6 [I did 'em on 1:45, back then IM]
    5 00 seconds of fly stroke review
    I then filmed everyone with the GoPro, trying a different underwater mount.
    (Masters/Rec/2150 yds/90 min)
    ------------------------------------
    We had a full pool again with Tim and Kevin B doing their own workout, and Kevin M., Rachel, Melissa, Meg, Greg and I getting our nerd on. I used the digits as the basis and put the different pieces together for a good workout. We almost didn't have a lifeguard, as the age group team is away at Golds this weekend and the pool was empty until we hopped in at 10:30; at 10 they called me at home to see if there was anyone coming. Headache averted!

    Oh yeah, Greg made some homemade chocolate doughnuts for us to try - delicious!

    Updated March 14th, 2015 at 04:31 PM by rxleakem

    Categories
    Swim Workouts , Reference: workouts
  20. Week 128 - Saturday

    by , March 14th, 2015 at 01:54 PM (After a long rest)
    I had another great night of sleep but I was really tired today. I felt good in the water but generally was just tired. Yoga kind of felt the same today. I did fine but was just not my normal self. I am hoping my melaese is just months of hard training combined with months of work related travel just catching up on me. I only have 3 weeks until we start backing off for nationals so I need to rest today/tomorrow and have a few additional weeks of good workouts.

    Warm up
    3x300 on 5mins alternating 50 free, 50 kick

    Main sets
    12x25 free on :40 done as open, close, easy, fast per 25
    16x100 on 2mins at 500 race pace

    Warm down
    8x50 perfect easy free on 1min

    I started out going :56 and then held :57s through number 12 when I slipped to a :58 and held this until the last one where I dropped to a :57. It was a little challenging today due to every clock at the pool being off for some reason. I was not upset with my times but I was really feeling it on the last 6 or so. My left shoulder still hurts; sort of a dull ache in my teres major area.

    After the swim workout I did two yoga classes. The first was a base yoga class with a lot of stretching in the shoulder area which was great. The second class was a power yoga which I really struggled with today. I seem to do ok on the power related exercises but the balance and endurance are a struggle(the endurance surprises me). Keeping a leg elevated for 5 minutes or more is tough. The only saving grace was that others struggled today as well.

    Roll on a nap and a day of rest tomorrow.
    Categories
    Swim Workouts