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  1. Sunday, May 18

    by , May 18th, 2014 at 05:24 PM (The FAF AFAP Digest)

    Swim/LCM @ Pitt:

    Warm up:

    600 various
    4 x (25 scull + 25 swim w/paddles)
    4 x (25 shooter + 24 EZ w/fins) @ 1:10

    --One of my masters swimmers joined and we sort of swam some sets together ... she's a 200 person.

    4 x (25 drill + 25 swim w/fins), IM order @ 1:00
    50 EZ

    Main Sets:

    8 x 50 burst + cruise @ 1:00 (kind of a fast interval for me)
    50 EZ

    4 x (50 AFAP w/fins + 150 EZ)
    1 = fly (26 flat)
    2 = breast ( 30 flat)
    3 = kick (28 flat)
    4 = back (28 flat/low)
    -- missed one 100 recovery

    Kathy was all ready to do 4 x 200 pull strong. I needed a recovery set. I did:

    12 x 50, 8 of them back w/paddles @ 1:15

    100 scull

    2 x 50 kick @ 1:00
    100 EZ

    -- We were going to do a kick set of 3 x (3 x 50 kick) going 200 pace/100 pace/EZ. I did two of them, was cramping and realized that I was totally shot. This was my 7th workout in a row and I hadn't had a day off from workouts/physical labor since May 4. So I just warmed down and got out. Still, I'm glad I went to the pool so that I got two long course workouts in.

    Total: 3300 m
    Swim Workouts
  2. 5|18|14 SCM

    500 warmup

    500 drills

    200 FK with board and snorkel
    • 4:24

    30 x 50 on 1:00 as:
    12.5m AFAP flutter kick / 37.5 easy free

    Back about 30% better than yesterday.

    My kids are 17 and 15, girl and boy respectfully. The greatest challenge I have ever experienced is being the best parent for them that I can. Sometimes it seems like I have no idea what I'm doing.
  3. Week 85

    by , May 18th, 2014 at 02:35 PM (After a long rest)
    This week I was in South Korea with work. It is a very beautiful country with amazing history, culture and unbelievable countryside. Seoul is very hectic and crazy like most major cities with a very interesting mix of old and new, eastern and western influences. I must also say it is by a long way the cleanest major city I have ever been to.

    Ahead of the trip I made arrangements to swim at the Seoul Olympic pool but due to a number of things I was only able to swim once the entire week. The company we are partnered with decided to upgrade our hotel arrangements which was very nice of them but it meant I was even further from the pool. Due to breakfast meetings the first few days I was unable to swim early and then we had all day meetings. One of the days we drove 2 hrs south to Sejong the new city where many of the government ministry's are being relocated. I did a couple of 4-5 mile runs the first couple of days which made a nice change but also meant I hurt in areas I don't normally hurt, like my calfs. On Wednesday I started to feel flu like symptoms coming on. We had a conference our partner put on Thursday and I don't know how I got through the day but somehow I did. On Friday I had to excuse myself from meetings and spent the day sleeping at the hotel. Saturday before we left I was determined to get a swim at the Olympic pool and I swam a short swim which was awesome. I swam Olympic trials in 88 and had friends who made it to the games that year and it was very inspiring to be able to swim in the pool. The facility is looking quite old but still well worth the visit and something I will remember for a long time.

    I arrived back last night and despite still having some head congestion I feel much better and it's great to be home. I am really looking forward to getting back in the pool this week and getting refocused on my swimming. Worlds are just around the corner and I need to start ramping up my efforts.
    Swim Workouts
  4. Interuptions during my bath at the Y

    by , May 17th, 2014 at 04:53 PM (Mixing it up this year)
    My saturday workouts are become more like stroke clinics that workouts. The water is hot. There are swimmers wanting help and information about masters so.... I help and inform.

    Today I was assisting a 36 year old returning to our sport. Of course my first conversation was about her need to stop smoking for her health especially if she wants to get back in the pool. I wish I had never started but atleast I quit 19 years ago.

    500 free
    250 free kick w/zoomers
    interupted for instruction
    250 free kick w/zoomers

    5x200@3:00 free w/paddles & bouy went 2:46, 2:44, 2:42, 2:40, 2:36 in 86 degree water
    200 free kick w/zoomers
    a breif conversation with Tom Dunlop answering training questions
    300 free kick w/zoomers
    500 free w/snorkle maintain 6 beat kick

    Total 3000 yards

    Now it is time to put my training plan together for Long Course Nationals and figure out my events.
    Swim Workouts
  5. Fri & Sat, May 16-17

    by , May 17th, 2014 at 04:34 PM (The FAF AFAP Digest)

    Friday: Swim/SCY/Solo

    Pitt is supposed to be long course on Fridays, so I was really disappointed when I walked in. I decided to do a recovery workout and hope that tomorrow it would be.

    600 various
    100 scull

    6 x w/fins
    75 back w/paddles @ 1:30
    50 double shooter @ 1:00

    100 EZ

    6 x 100 w/paddles
    odds = back
    evens = free
    50 EZ

    Total: 2200

    Saturday: Swim/LCM/Solo

    I was relieved when I came in and it was long course! I even had my own lane most of the time.

    Warm up:

    600 various
    4 x 25 scull + 25 free w/paddles
    4 x 25 shooter + 25 EZ w/fins @ 1:15
    50 EZ

    Main sets:

    4 x 50 burst + cruise

    4 x (25 AFAP + 75 EZ)
    50 EZ

    5 x (50 AFAP w/fins + 150 EZ)
    1 = breast (29 high)
    2 = fly (26 mid)
    3-4 = backstroke (28 low)
    5 = kick w/board (28 flat)

    50 EZ

    8 x 50 DPS backstroke w/paddles @ 1:15
    50 EZ

    Total: 3250 m


    Whoa, long course 50s are so hard. In fly and back in SCY, I'm swimming less than 20 yards in a 50. In long course, the 35 meters of swimming seems endless. Still, I was pretty happy with my times. I probably went past the 15 m mark on fly and back, but I can't resist in long course! I compared these times to what I was doing at Mason last year and the breast and back were a bit faster, fly the same. That made me a bit more confident, especially since Mason is a nicer pool. Pitt is shallow for 25 of the 50 meters. I should go back and do the same workout tomorrow. I am pretty knackered from that though ...
    Swim Workouts
  6. Friday, May 16, 2014 a Double!!

    by , May 17th, 2014 at 12:22 AM (Fast Food Makes for Fast Swimming!)
    I've been in the pool fairly consistent of late, though not blogging about most of it. Probably swimming 3 days a week for the most part, but I'm trying to ramp it up a bit for my upcoming USAS meet here in two weeks.

    I went in this morning to swim again with Jared, who is great to train with, though he didn't show up this morning...his mom said he'd be there tonight, and since I wasn't working, I made plans to come for a second swim.

    A.M. workout:
    10 x 100 Free @ 1:30 warmup

    8 x 100 flutter kick w/ board @ 1:55 (held 1:35s)

    10 x 100 Free Pull (75 Pull/25 Scull) @ 1:30 (1:25s)

    8 x 25 Fly @ :30
    1;00 rest
    8 x 25 Fly @ :30

    100 EZ

    3300 Yards in the morning


    PM Workout 5:00 pm:
    This was with Jared...he was my rabbit, but I also kept him going too. He trains solo now too, and welcomes the training buddy.

    1000 warmup

    4 x 400 Free @ Desc Interval (5:10, 5:00, 4:50, 4:40)
    I went 4:35/4:38/4:40/4:43
    Jared was about 1/2 a length ahead of me till the last one when he was nearly a full 25 up on me. I'll let it slide though...he's only 16. I was a hurting mother by the end of this, but it was good.

    100 EZ

    400 Free broken at 25s w/ pushups
    1st length, 1 pushup
    2nd length, 2 pushups
    etc., etc. Up to 16 lengths

    We started dying around length #10, over halfway done with the swim, yet barely into the heavy back half of the dry land. Couldn't actually do all pushups in each series without a break or two!

    6 x 100 Flutter Kick w/ board @ 1:55 cruise

    100 EZ

    3700 Yards

    7000:Yards for the day, and a god-awful amount of pushups!!
  7. Thursday 5/15/14

    Thursday 5/15

    PM only LCM + Weights


    400 swim w/ fins + snorkel
    4x150 @ 2:00 pull w/ buoy + paddles + snorkel

    6x50 @ 1:00 k/dr/sw FL
    200 @ 3:00 50 FL STRONG/150 AE FR
    6x50 @ 1:00 k/dr/sw BK
    200 @ 3:00 50 FL/BK STRONG/100 AE FR
    6x50 @ 1:00 k/dr/sw BR
    200 @ 3:00 50 FL/BK/BR STRONG/50 AE FR

    500 EZ kick w/ fins + board

    Total: 3000


    3x12 pull-ups
    1x10/2x15 DB shoulder press (20, 35, 35)
    1x10/2x15 DB single-arm bicep curls (20, 30, 30)
    1x10/2x15 DB triceps extension (30, 45, 45)
    1x10/2x15 DB single-arm row (30, 45, 45)
    1x10/2x15 DB bench press (25, 40, 40)
    2x 3x10 "empty cans" (10, 10)
    3x15 hip abductor (110)
    3x15 hip adductor (110)
    Swim Workouts
  8. 5|16|14 SCY

    400 drills

    500 FK with board and snorkel
    • 9:58

    20 x 25y on 0:40 burst FK and cruise with board and snorkel

    50 free moderate with one breath
    • 29

    2 x start + B/O + 3 strokes
    • On second one in mid air my lower back had a high voltage jolt of pain. crawled out - ice, ibuprofen, icy hot therapy LOL
  9. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/19/2013

    by , May 16th, 2014 at 01:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    12 X 100
    4 on 2:00
    4 on 1:45
    4 on 1:40

    2 x 100 kick 2:30
    6 x 50 kick--25 fast/25 moderate-- 1:15

    4 x 50 1:00
    prepare for broken 200's

    3 x 200 Broken @ race pace 7:00
    Broken :10 @ 100

    4 x 300 pull 5:00

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  10. Workout 05/16/14: morning

    by , May 16th, 2014 at 09:59 AM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 IM drill
    400 Shark Swim

    200 Fr

    4 x 100 on 1:25 (75 Fr/25 Bk)
    4 x 50 (25 Fr DPS/25 IMO Fast)

    200 loosen and out
    (Solo/Rec/1800 yds/35 min)

    In before work.
    Swim Workouts
  11. The start of Long Course Training a great distance set

    by , May 16th, 2014 at 07:28 AM (Mixing it up this year)
    Today I was in the mood for a good distance set. There were 2 lap lanes so I only had to share for a short time with a swimmer I know Daves and he waited for me to go on my intervals or moved out of my way when he knew I was coming thru.

    Did a nice long set the goal was to hold my 1:36 pace per 100 and I nailed it today holding between 1:31 and 1:34. This is a good indication that my training for the 1500 will be better than last year.

    I have also been weightlifting twice a week for the past 2 weeks. I may up this to 3 times. This weekend I am going to plan out my long course season.

    500 free
    500 free kick w/zoomers at good pace

    15x100@1:45 free w/paddles & bouy holding 1:33's form most

    200 free kick w/zoomers
    300 free w/snorkle and maintain 6 beat kick
    200 free EZ

    Total 3200 meters
    Swim Workouts
  12. 5|15|14 SCM - uninteresting time-budgeted quasi-recovery w/o

    WARMUP20 x 25 on 0:30 free

    • 18 - 21 strokes
    • 18 - 21 seconds

    16 x 7.5 on 0:30 breakout to stroke drill (+7.5 glide)
    • sprinty

    6 x 7.5 on 0:20 breakout to stroke drill (+7.5 glide)
    • form

    4 x 25m FK on 0:30
    • 23, 24, 27, 27

    I have quite a short stroke for being 6'1" with armspan of 6'4". Tried to lengthen it a few times during warmup but the time didn't change and I was more spent afterwards. Not sure improving my SPL would make me a better sprinter.

    Breakout drill seems to be helping

    If I can make 5 x on that kick set, it would be a sure sign of progress.


    Shoulders, triceps, abdominals

    5 vertical jumps with (4) bands (back started hurting)

    20 jumps from seated position with (4) bands resting 15 seconds between each jump

    Updated May 15th, 2014 at 10:39 PM by __steve__

  13. Thursday, May 15

    by , May 15th, 2014 at 03:58 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 fly drills
    8 x 25 shooters w/fins @ :45
    100 EZ

    Main Sets:

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

    5 rounds:
    10 x 25 @ 100 pace @ :40
    50 EZ @ 1:30

    R1&2 = fly, R3= back, R4 = breast, R5 = kick

    100 EZ

    5 x 50 DPS back with paddles

    Total: 3250


    I didn't want to kill it with a lot of AFAP work today bc I'm hoping the pool will be set up long course tomorrow. Still, I was plenty tired by the 5th round of the USRPT type set. And it probably has some value for long course 50s.

    Glad to see the Charlotte Grand Prix is on TV Friday and Sat nights!
    Swim Workouts
  14. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/16/2013

    by , May 15th, 2014 at 12:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 200 3:20 3:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 50 kick 1:05
    Even 50's fast

    1 X 200--50 stroke/50 free-- 3:30
    1 x 100 stroke 2:00
    1 x 50 stroke 1:30
    Three rounds


    2 x 100 free 1:45
    2 x 50 free--fast-- 1:15
    Three rounds

    WARM DOWN: 4 X 50 easy

    4350 Y/M
    Swim Workouts
  15. A mixed bag for an ailing back

    by , May 15th, 2014 at 07:26 AM (Mixing it up this year)
    Had a few tense moments when the muscles of my lower back just tightened up. Managed to get thru it.

    Long Course season starts tomorrow, my short course days will only be when I have to swim at the Y in the bathtub.

    500 free
    500 free kick w/zoomers

    5x100@1:50 back w/paddles holding 1:40's
    5x100@1:45 free w/snorkle, strapless paddles maintain 6 beat kick went 1:30, 1:30, 1:30, 1:29, 1:28
    500 free kick w/zoomers every 3rd 25 FAST!

    2x200@4:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    300 free EZ

    Total 3200 yards
    Swim Workouts
  16. Q: What do successful coaches do beyond writing a workout?

    by , May 15th, 2014 at 12:00 AM (Questions from Coaches)
    Q: What do successful coaches do beyond writing a good workout?

    A: Often, the Masters coach is the leader of the program and has sole responsibility of managing the day-to-day affairs both on and off the pool deck. If there are other people helping to manage the off-deck responsibilities of the program, list and define the roles and responsibilities of each position in a written document. Meetings with all coaches, club leaders, and program support staff should be scheduled often to insure the duties of each role are being carried out to the satisfaction of the entire group.

    Once you have established what your role and responsibilities are as the coach, begin to list how you will fulfill those duties. Most successful Masters coaches across the country are responsible for the following:

    • Knowing your athletes. Do you know your athletes' names, goals, motivations, and outside interests? More importantly, talk to each swimmer during every practice.
    • Being supportive. Adults want to be treated with respect, and they want to have a positive experience during their time with you and your program. If they have a negative experience, they might not come back. Celebrate their accomplishments without pointing out their failures.
    • Embracing all swimmers. Adults choose to swim for a plethora of reasons and will show up with varying degrees of proficiency. Welcome swimmers of all ability levels and backgrounds.
    • Creating a seasonal plan. Keep a chart of all the events your athletes will be participating in during the year, including USMS ePostal events, pool competitions, open water swims, and triathlons. Write your workouts with the purpose of preparing your athletes for their scheduled events.
    • Planning events. Hosting events such as stroke and turn clinics, swim meets, virtual events, open water swims, and fundraisers provides opportunities to challenge and educate. Encourage 100 percent participation in each club-hosted activity, whether it's a meet or an off-site social.
    • Making swimming fun. As a Masters coach, you have the ability to make a positive impact on each swimmer you coach. Showing enthusiasm with words or gestures on deck is the first step in making swimming fun for your athletes. Smile, and you'll probably get one in return.

    Updated June 25th, 2014 at 12:32 PM by Bill Brenner

  17. 5|14|14 SCM - 30 minutes (was enough)

    Abstracted from Fortress's Tuesday workout main set. Instead of going 3x, I only had enough time for 2 x (8 x 50).

    Short fins on throughout, active stroke was free (as usual)


    200 warmup

    2 x (8 x 50) as:

    15 AFAP / 35 easy on 0:00

    25 AFAP / 25 easy on 1:15
    • AFAP - hypoxic

    50 easy drill on 1:15

    35 AFAP / 15 easy on 1:15
    • broken at 25m then went 10m on the 0:15 (1:30)
    • AFAP's hypoxic

    50 easy drill on 1:30

    50 AFAP on 1:30
    • broken at 25m, 2nd 25m on 0:15 (1:45)
    • first 25 hypoxic / needed 3 breaths on 2nd 25m

    150 easy
    • snorkel

    Had a few high suffer points, awsome workout for me.

    Broken 50's were about 12 out and 14 back. First set was 30, and second about 31.

    This set gave some structure and method back into my workout. But I am admittedly glad I didn't have time to do a third round.

    Yesterdays B/O drills seemed to add something to them today

    Updated May 14th, 2014 at 09:13 PM by __steve__

  18. Tuesday 5/13/14

    Tuesday 5/13

    PM only Weights + LCM


    1x10/2x15 RDL (70, 80, 80)
    1x10/2x15 back squat (95, 135, 135)
    1x10/2x15 single leg curl (40, 60, 60)
    1x10/2x15 single leg extension (50, 70, 70)
    2x(3x10) "empty cans" (10, 10)
    **I did not have time to complete my normal leg workout.


    400 swim
    4x150 @ 2:15 k/dr/sw w/ fins
    4x100 AE
    3 @ 1:20
    1 @ 1:15

    8x25 @ :30 V.S.
    100 EZ

    2x200 @ 2:50 1st 50 STRONG
    3x150 @ 2:05 2nd 50 STRONG
    (50 EZ to get to other end of pool)
    4x100 @ 1:15 last 25 STRONG w/ fins

    100 EZ

    Total: 3100

    Swim Workouts
  19. Sunday 5/11/14

    Sunday 5/11

    AM only LCM

    "Spring Splash Invitational Day #3"

    100 BK - 1:13.97 - No touchpads at the far end of the pool so no 50 splits. I actually felt pretty good with this race. I haven't swam a 100M BK in about as long as the 200 BK from yesterday. What this time tells me is that I could DEFINITELY take my 200 out faster than a 1:21 (although the 200 FL before is mostly to blame for that I am sure). I definitely think without the fatigue in my legs from weight lifting, I could be under 1:10 in this race for sure!

    2600 assorted warm-up and warm-down

    Total: 2700

    Updated May 14th, 2014 at 09:57 PM by Calvin S

    Swim Workouts
  20. Tues-Wed, May 13-14

    by , May 14th, 2014 at 03:44 PM (The FAF AFAP Digest)

    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 fly drills
    6 x 25 shooters w/fins
    50 EZ

    Main sets:

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

    3 x (25 AFAP + 75 EZ)
    extra 50 EZ

    3 x (8 x 50 w/fins) done as:
    1 x 50, 15 AFAP @ 1:15
    1 x 50, 25 AFAP @ 1:15
    1 x 50 EZ @ 1:15
    1 x 50, 35 AFAP @ 1:15
    1 x 50 EZ @ 1:30
    1 x 50 AFAP @ 1:30
    2 x 50 EZ @ 1:30

    R1 = back, R2 = breast, R3 = dolphin kick w/board

    Total: 2850

    Didn't have time to do any more (and was beat anyway) because I had a long overdue massage scheduled.

    Wednesday: Drylands

    Spent another two hours in the garden today and then hit the gym. I strained my front right shoulder a bit with the weekend gardening blitz. Probably all the digging up of old/overgrown plants. So I layed off any pushing, pressing or overhead pulling.

    RC/scap ex, 10 min
    explosive leg press, 175 x 1 x 15, 190 x 2 x 15
    hip abductors, 110 x 4 x 8
    seated row negatives, 80 x 1 x 8, 90 x 2 x 8
    explosive leg extensions, 90 x 1 x 15, 105 x 2 x 15
    back extensions w/plate, 25 x 3 x 10
    kneeling ab crunches, 110 x 2 x 20
    power wheel roll outs, 2 x 15