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  1. Week 92 - Wednesday am(training camp)

    by , July 2nd, 2014 at 10:11 AM (After a long rest)
    After the tough dryland yesterday my stomach in particular was hurting pretty bad this morning. The first thing I felt this morning when I woke up and the first thing when I dove in the water was my stomach. I guess that's a good thing, right?

    Todays workout was a very tough one for me. I did great but the main set was pain from the beginning to the end. I was proud I got up and raced and very pleased with the outcome today. The pool was setup LCM.

    Warm up
    400 free with snorkel
    6x50 catchup on :50
    400 swum kick, swim, drill, swim by 25

    Main sets
    12x50 build on 1min
    6x100 from a dive on 5mins
    100 easy
    12x50 drill on 1min
    12x50 kick on 1:10

    Warm down
    100 double arm back

    Total 3700 LCM

    The main set was a beating. After yesterday's best average kick set my legs in particular we're hurting really bad. I went 58.8, 1:00.2, 1:00.8, 1:01.1, 1:02.1, 1:01.2. In hindsight I was out too quick on the first one but I was still very pleased how I hung on and even dropped on my last one. I really like long course but when your legs go the last 25 is really hard.

    5 swim workouts down and 6 to go this week plus lots of weights and dryland. Through the end of our second day yesterday we were at 20k scy, and I will likely double my typical yardage for the week. Time for food and a nap!
    Swim Workouts
  2. Race Pace work

    by , July 2nd, 2014 at 08:32 AM (Mixing it up this year)
    Still recovering so this set today was not as strong but it was consistant. From now till the 9th of July I am in serious weightloss mode. I know I have to watch what I eat over the holiday weekend or compensate with extra exercise like cycling or walk/run since there is no open pool on Friday.

    5x100@1:45 free
    500 free kick w/zoomers
    20x100@1:45 free w/paddles & bouy holding 1:34's last 5 held 1:33's
    300 free EZ w/snorkle
    200 free kick w/zoomers

    Total 3500 meters
    Swim Workouts
  3. Workout 07/01/14: evening

    by , July 1st, 2014 at 10:43 PM (Maple Syrup with a Side of Chlorine)
    Took it easy last week and ended up going for a run after church on Sunday evening, making it a tad over one mile without stopping. For not having run since Thanksgiving, I was pleased.

    It was a very hot and humid day here in Vermont, so I took it easy during my day off. After grilling supper, I headed to Masters practice with our new expanded Tuesday time slot for the summer - 90 min! Found this Off the Beaten Path ...

    I got in 200 before we started.
    200 swim/100 kick/100 pull
    4 x 25 Build

    3 x
    - 200 Pull on :30sr (2:30 with snorkel, 2:21 with AP, 2:25)
    - 4 x 50 swim on :20sr (did IMO)
    - 4 x 25 swim on :10 (did IMO)
    - Masters Minute rest

    6 x 50 on 1:15 (fast under the flags; I did IM transitions)
    (I did 4 x 75 k/s/p on 1:15)
    200 loosen and out
    (Masters/Rec/3000 yds/80 min)
    A good workout, and we were joined by a new swimmer, Jennifer. It's nice to have the extra 30 minutes and I am trying to spread the word so that our numbers will support the extra time.

    I ended up signing up for the Baystate Games in a few weeks at Springfield College MA). My first ever LCM meet! I will only be going for one day and plan to swim 400 Fr, 400 IM, 100 back, 50 free. GregJS is also swimming, so we'll be able to root each other on.
    Swim Workouts , Planning
  4. SCM 7|1|14

    6 x 50 on 0:90 free as 12.5m easy / 25m (+ turn) fast / 12.5m easy

    10 x 50 on 2:00 free as 12.5m easy / 25m (+ turn) fast / 12.5m easy

    10 x 25 on 1:00 as 25 fr easy / 25 br

    20 x 25 on 0:30 as 25 fr easy / 25 br

    1 minute vertical kick (flutter / dolphin)

    weights yesterday

    Amended dryland stuff:

    20 vertical jumps on to a platform
    There's a wooden table used for water coolers at the track which measures 38" high. I have wanted to jump on it for some time, but would rather work up to something like that in increments. I said "why not?" went for it and it worked out smoothly. So I did 20 of them resting 5 to 30 seconds between. Started adding the distance from the platform in increments to about 3' broad-wise, then I almost missed one.

    1 x 10 vertical jumps on ~40° slant (heels up) with arms streamlined
    Jumping up from a slanting surface makes it easy to get real low and rebound each consecutive jump in a springy manner

    10 x 10 seconds fast run with 20 seconds rest.

    Updated July 1st, 2014 at 10:36 PM by __steve__

  5. Week 92 - Tuesday pm(training camp)

    by , July 1st, 2014 at 05:37 PM (After a long rest)
    This afternoons workout came too quick for a full recovery from the morning workout. I had every intention of taking a nap but it did not happen this morning. The pool was setup scy this afternoon so in general it was easier than swimming LCM. Yesterday we did weights and then swam, today we swam and then did dryland.

    Warm up
    10x100 with new snorkel on 1:20

    Main set
    4x(2x75 swum streamline kick, pull, swim by 25 on 1:05, 2x25 on :40 200 race pace)
    8x100 kick on 2mins best average
    3x(300 pull on 4mins, 3x50 free to feet on :35)
    12x25 no breath free on :30

    Warm down
    300 easy

    Total 4550scy

    i was going 52-53 on the 75s and 13s on the race pace 25s. On the best average kick I set a personal best average going 1:14,1:15,1:16,1:16,1:18,1:18,1:18,1:17 for a 1:16+ best average. I was really stoked with this set; don't get me wrong it hurt really bad but it was worth it. I went pretty easy on the 300s holding 3:20s. The pace 50s I held 29s and I felt pretty smooth.

    After erg swimming we did dryland for about an hour consisting of:

    15mins of abs, consisting of 45 seconds on, 15 seconds off
    6x(5 pull ups, 10 squats, 15 shoulder bands, 20 lunges)
    6x(10 high knee running lifts, 15 vasa swim bench pulls, 20 streamline jumps)

    i was was popped when I got done!!!
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout-07/02/2013

    by , July 1st, 2014 at 02:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    This will be my last post for a week or so, taking a little time off.

    WARM UP:
    3 X 100 2:00 1:45
    2 X 150 2:45 2:30
    Two rounds, round 1 intervals left, 2 right.

    8 X 50 kick 1:15
    #5-8: fast

    4 X(3 X 100 1:45 #3 on 3:00
    Swim #1&2 moderate, #3 fast--choice

    4 X 300 pull 4:30

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  7. Week 92 - Tuesday am(training camp)

    by , July 1st, 2014 at 10:41 AM (After a long rest)
    We have a spot in our back yard that is pretty shady and despite our best efforts we don't seem to be able to keep Bermuda grass alive longer than one season. Yesterday we had 4 palettes of st Augustine grass delivered to give it a go. So after practice my wife, kids and I started moving it and laying it down. Despite the physical nature of laying the grass it was fun, and we made it a family affair. After doing about half the grass we went for a swim in our pool which was also a lot of fun.

    I ended up going to bed a little later than I would have liked but it was worth it. This morning I arranged to pickup a team mate so had to get up a little earlier than usual as well. I felt ok for second day of,camp. In previous training camps the second day is where I have felt like I was run over by a dump tuck and although I was tired this morning I did not feel dump truck bad.

    This mornings workout did not look too bad but it was surprisingly tiring.

    Warm up
    600 free(my snorkel strap broke again so no snorkel today)

    Main set
    12x50 streamline kick for 25 and 25 swim on 1mim
    4x(4x50 on :45, 200 breathing 3,5 by 50 on 3mins, 100 AFAP on 2min)
    16x50 swum 25 fast, 25 easy on 1min
    8 dives from block with 6stroke cycles after the breakout

    Warm down
    400 easy

    Total 4800LCM

    I was holding 32-33 on the fast 50s, I put paddles on for the 200 and held 2:25-2:28 and on the 100s went 1:05,1:04,1:05,1:04.
    Swim Workouts
  8. Still feel like I am recovering from the meet 2 weeks ago

    by , July 1st, 2014 at 08:23 AM (Mixing it up this year)
    I just don't feel like I have recovered completely but then again I have not been good about stretching, using the muscle stimulator and the foam roller. All my own fault.

    Today my fly felt good, but my attempt at sprinting is just not there yet. I have to add sprinting every day now or I won't be useful for relays.

    I will be losing a swim day on Friday due to the pool being closed unless I can find someplace else to swim. Both the Y and Aquatic Center are closed.

    500 free
    500 free kick w/zoomers
    100 free EZ
    10x50@1:15 fly w/monofin holding 40's
    200 free EZ
    5x100@2 free 30m sprint - 15m into wall to 15m out of wall
    200 free EZ w/snorkle

    Total 2500 meters
    Swim Workouts
  9. The B Word (July-August 2014)

    by , July 1st, 2014 at 01:00 AM (SWIMMER Editorials)
    The screech of that 4:45 a.m. alarm is rude. Very rude. But you comply, trying to forget about what awaits you at the pool. If it’s suitable for aggressive workout swimming, the water will feel chilly. Jumping in it is the second worst moment of the day. The moon is out, your teammates resemble a zombie horde, and if you’d stayed in bed dreaming, you’d still be gliding across a polished wooden floor with a tall, handsome stranger, kickin’ it with a fly Viennese waltz.

    So what to do when you <gasp> no longer want to get out of bed before dawn and jump into a cold pool? Is taking a break an option?

    Nonswimmers have no problem filing Masters Swimming Burnout under first-world problems. “Why would anyone want to get up that early anyway? Now you can ____________ (garden, join your homeowners association, take polka lessons),” they suggest helpfully.

    But once you’ve invited swimming into your life, it’s hard to politely show it to the door like a distant relative, effuse about what fun you’ve had, and tell it you can’t wait to see it again next year.

    Many swimmers demarcate their lives into BS (before swimming) and S (swimming). In this lifelong sport, I’ve yet to meet anyone who wants to consider the permanence of AS (after swimming), so that leaves BTS (between swimming).

    So how does one behave in a BTS period? For starters, you might want to consider how you’ll be meeting the exercise need that your swimmer’s appetite demands. Super. That will be running and cycling, with a side dish of P90X and a giant slice of Zumba for dessert, please.

    What about reducing the number of practices? Maybe if you swim three times per week, instead of five or six? If you’re a sprinter, no problem, you might even maintain your current 50 freestyle time for another season with that plan, although you will lose your spot on the B relay. If you’re a distance swimmer, your prospects are more dismal. You’ll enter the 800 free at nationals with good intentions and feel terrible the entire time, especially when you see the scoreboard.

    Even with a reduced schedule, you’ll still want to stay in touch with your swimming friends, especially your lanemates. But is it proper etiquette to show up for the Saturday post-workout breakfast with dry hair? It happened once on our team a few years ago. We still speak of it only in hushed tones.

    What is it about swimming that makes it so hard to have a BTS hiatus? Is it the feeling we get at that perfect moment, right about the 175-yard mark after first jumping in? The chill is ebbing and your skin and soul are crackling—you’re about to reach the nirvana of weightlessness, perfect technique, and that delicate balance between effortless gliding and the grind awaiting you when the warm-up ends. (If only you could fast-forward to breakfast at that point.)

    But you stick it out, and as the practice is ending, the sun is rising, the ghoulish pallor of the zombie horde has magically transformed into a flushed, healthy glow and bright smiles, and that amazing sense of accomplishment and renewed vigor reminds you that you could have been sweating it out in a hot yoga studio or waiting for your turn on the leg press at the gym.

    But you weren’t, because you’re a swimmer. And whether you’re in the thick of a BTS period or not, once a swimmer, always a swimmer. This lifelong sport sticks around like a houseguest that never leaves. And in all honesty, that’s just the way we want it, isn’t it?

    Updated July 1st, 2014 at 11:33 AM by Editor

    Staff Blogs
  10. The Adult Learn-to-Swim Story

    by , July 1st, 2014 at 01:00 AM (From the Executive Director: U.S. Masters Swimming's Journey)
    In 2011, U.S. Masters Swimming adopted a strategic plan that set forth a vision to be the premier resource for adult aquatic fitness in the United States and make fitness through swimming available for as many adults as possible. This meant we no longer wanted to be the best-kept secret in the adult athletics and fitness world.

    Research published by the Sports & Fitness Industry Association shows that swimming for exercise is one of the most desirable fitness activities for adults. Other research, from the Centers for Disease Control, shows that 37% of American adults cannot swim the length of a standard pool, which puts them at risk of becoming one of the eight adults or young adults who drown every day in this country.

    USMS’s resources and expertise uniquely positions us to address both society’s interest in swimming for fitness and the serious problem of adult drowning. In 2012, we launched our charitable arm, the Swimming Saves Lives Foundation to advocate and raise awareness, and to secure contributions so we can provide resources to our local partner programs across the country that are teaching adults to swim.

    Our hope is twofold: offer adults the basic life saving skill of swimming and instill in them the confidence and desire to continue swimming in a Masters Swimming program and experience the lifelong benefits of swimming. Hence the foundation name, Swimming Saves Lives.

    The focus on adult learn-to-swim lessons is our stake-in-the-ground cause. To generate awareness and rally our 60,000 members, many who are volunteering to teach other adults, we declared the month of April, “Adult Learn-to-Swim Month.” USMS volunteers and staff began applying for proclamations in states across the country to have the month officially designated. In 2014, we received 12 proclamations.

    We knew our cause had the potential to spread and bring about real change in communities across the country. And we knew that the individual stories of the learn-to-swim participants—who were having life-changing experiences—were the key to that process. In January of 2014, we engaged Allison Moore of Get Moore PR to help us shape the message and generate mainstream media coverage.

    Allison’s decades of professional journalism helped her see our story with fresh eyes and consider it from all angles—most importantly—the angles that would generate interest from writers, editors, and producers in the consumer space. She and her team went to work promoting the April is Adult Learn-to-Swim Month campaign into media outlets across the country.

    Allison created a radio media tour that kept me busy speaking to radio stations about the adult learn-to-swim initiative. She also recognized that one of our members, Olympic gold medalist Misty Hyman, could be a big asset in the campaign, so she booked a series of radio interviews for her as well. In total, Misty and I spoke to 51 radio stations in different regions and thanks to a couple of syndicated shows, our message was heard on 1,500 radio stations nationwide.

    Another one of our members and Masters Swimmer, Olympic gold medalist, and NBC commentator Rowdy Gaines, helped us create a public service announcement and Allison pushed that out through her PR channels. To date, the Rowdy Gaines television PSA has been broadcast 125 times in 28 states, reaching an audience of over 61,496,000.

    And yet another Masters Swimmer, Mitch Daniels, the former governor of Indiana and the current president of Purdue University, kicked off the month of April swimming alongside new adult swimmers in the Purdue pool, with media in attendance, getting the word out about how important it is for adults to learn to swim.

    The Adult Learn-to-Swim story found its way to Darlene Hill of Chicago’s FOX News affiliate. Darlene took our message to heart: She didn’t know how to swim, so she decided to take her first swimming lesson on camera, bringing even more attention to the importance of drowning prevention for adults.

    We were seeing the adult learn-to-swim story pop up all over the country, and we knew we’d tapped into an important public concern when The New York Times, USA Today, and ABC World News Tonight with Diane Sawyer reached out to us based on the coverage and pitching efforts of Allison and her team of talented professionals.

    Jane Brody, NYT’s health writer, wrote “The Stroke You Must Have,” which referenced a family member who had drowned. Michelle Healy of USA Today wrote “Learning life-saving strokes at any age,” and ABC World News Tonight filmed an adult learn-to-swim lesson in New England.

    To say that the cause resonates is an understatement. Masters Swimmers across the country are eagerly signing up to teach and share the joy of swimming with other adults.

    So how can you get involved? Well, two ways. One, encourage your Masters Swimming program to apply for a grant or become a Swimming Saves Lives Foundation partner. The grant application deadline is July 25, 2014. Two, make an online contribution.

    To be sure, April 2015 will be Adult Learn-to-Swim month. As we get into winter and spring of 2015, we will roll out an education program for instructors and programs that want to participate.
  11. Week 92 - Monday pm(training camp)

    by , June 30th, 2014 at 05:44 PM (After a long rest)
    We arrived back at the pool at noon and lifted for about 45 mins followed by another swim. We ended up with 4 of us doing the double today. We have 9 swimmers for worlds and I believe quite a few will be swimming throughout the week but some have to work this week. The group are very supportive and despite today being the first day I was grateful to my team mates.

    We we did our normal 3 rounds with 10,8,6 reps by round at 80%,max and fail also by round. I went up one plate on each exercise today which I was very happy about because I have been stuck on my leg weights for a few weeks now and it's always nice to set a best. I suspect I will be hurting pretty nicely tomorrow but it was worth it.

    3x(leg press, leg extensions, leg curls, lunges, squats, lower back extension, crunches(50), leg lifts(1minute))

    this is afternoons swim was 30x200 LCM. I found this quite tiring.

    5x200 free with snorkel on 3mins
    5x200 kick with fins on 2:45
    10x200 pull with paddles on 2:45
    4x200 IM on 3:10
    3x200 Back on 3min
    2x200 Breast on 3:45
    1x200 Fly

    Total 6000LCM

    I felt strong through the pull set but the last 10x200 seemed to take forever. I was holding 2:20s on the pull 200s. I swam the last three 200s straight as free and used them as a warm down. The IMs I was holding 2:50s. The back I went 2:45s.
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout-07/01/2013

    by , June 30th, 2014 at 03:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 300 5:15
    2 X 150 2:45
    3 X 100 1:45
    6 X 50 1:00

    1 X 400 kick + 100 swim

    4 X 50 1:15
    1 X 100 3:00
    Three rounds, choice.
    50's: odd: strong even: easy
    100'S: @ 100%

    3 X 400 pull 6:00

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  13. Back at the home pool

    by , June 30th, 2014 at 10:12 AM (Mixing it up this year)
    I made it back from Atlanta and the coaches clinic. I don't miss the Atlanta traffic at all!

    Today was a solid distance workout after weightlifting yesterday.

    500 free
    500 free kick w/zoomers

    2 rounds
    3x200@3:30 free w/paddles & bouy went. 3:08, 3:08, 3:04, 3:08, 3:04, 3:02
    100@3 back EZ

    500 free kick w/zoomers
    4x50 from block as 25 sprint free 25 free EZ
    100 free EZ

    Total 3200 meters
    Swim Workouts
  14. Week 92 - Monday am (training camp)

    by , June 30th, 2014 at 10:10 AM (After a long rest)
    Yesterday was a warm windy day in Dallas and later in the day we grilled burgers and sausages and hung out around our pool with the kids; it was great fun. We decided that last night was going to be a movie night and both my kids love James Bond so we decided to watch skyfall. The plan was for popcorn and the movie however after about 30 mins both kids said this was boring and decided to go and play video games in there rooms(and watching a movie is boring?) I ended up falling asleep in the chair and my wife woke me up and told me to go to bed. With all this I ended up going to bed early(even by my standards) and had a good nights sleep.

    This morning was the first of our 11 swimming workouts during our training camp for worlds and I did not know what to expect. This is my third camp as a master and each of the prior two have been very different. On my first one where I was still getting back into swimming we did a lot of yardage swum aerobically, the last one was a lot of yardage but mixed in with lots of power tower sprint work. This morning was relative low yardage for the first workout with a high intensity main set. I am still quite sore from the past few weeks so I am not complaining about this mornings swim.

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

    Main sets
    8x100 with snorkel on 1:25
    12x50 kick on :50
    4x(50 fast on :40, 50 easy on 1min, 100 fast on 1:10, 50 easy on 1min)
    6x50 scull focused on catch with 10 seconds rest
    6x50 finger tip drag drill on 1min
    6x50 airplane drill on 1min

    Warm down
    500 with snorkel working on hand entry and straight over turns

    Total 4500LCM

    I did not have any pep this morning and everything felt like hard work. On the transition set of 8x100 I was holding 1:15s. On the kick I was holding :50s. On the 4 rounds of fast easy 50s and 100s I felt pretty bad, but my times were ok, going 31s on the fast 50s and 1:05s on the fast 100s. The rest of the workout we worked on hand entry and turns. My free is feeling pretty good technique wise.

    We will be lifting everyday this week and the plan for today is to head back to the pool at noon and lift Followed by swimming for a couple of more hours. It was our coach, Tom's 30th birthday yesterday and he posted this afternoons workout already so I know we are doing 30x200s. Should be fun after lifting

    Updated June 30th, 2014 at 10:25 AM by StewartACarroll

    Swim Workouts
  15. Week 91 - Saturday

    by , June 28th, 2014 at 09:47 PM (After a long rest)
    I had a good nights sleep but was still very sore and achy this morning. We had our squad time trials this morning and despite my best efforts to get my mental frame of mind in the right place I struggled today. I am tired!! Both work and swimming conspired against me this week.

    Today we we did a meet warm up
    400 swim
    6x50 catchup
    4x50 kick
    6x50 build
    2x50 swum as 25 fast, 25 easy
    100 easy

    we then we did the time trial. Most people swam two relays and two individual events. Tom wanted me to swim the 400 but I choose to focus on the shorter events due to my tiredness. I ended up doing the following. I led off the 200 free and medley relays.

    200 free relay - flat started 25.8
    50 free - 26.3
    200 free - 2:09.x
    200 medley relay - 31.0

    I swam 400 between events and then hoped back up.

    i was not happy with any of my swims time wise, especially the 200 free where I was hoping for a much faster swim based on times this week. I did not have any tempo today and I just hurt the whole way.

    After the the time trial I lifted and did the normal 3 rounds with 10,8,6 reps by round at 80%, max, fail by round.

    3x(bench press, inclined bench press, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull down hands outside, lower back extension)

    We we have our training camp next week followed by a transition week and then I start my taper for worlds. I see light at the end of the tunnel. 5 weeks to go.
    Swim Workouts
  16. 6|27|14 NCM (Non Course Meters)

    Fitness club pool finally opened after a month of refurbishing. They saved a few dollars and didn't put any markings, wall marks or lines at bottom LOL!!!. It's like driving the streets with no lines or signs. A completely useless 25m pit of chlorinated water, unless floating on a noodle is your cup of tea (or 48 oz fountain soda). Got workout in nevertheless, but due to the quick tracking readjustments needed my bum shoulder is loose.
  17. Sarasota Y Sharks Masters 5:30 Workout-6/30/14

    by , June 27th, 2014 at 05:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    1 X 200 3:30
    2 X 100 1:45
    4 X 50 1:00
    Two rounds

    1 X 200 kick 5:00
    3 X 100 kick 2:30

    1 X 200 IM 4:00
    4 X 50--1of each --1:15
    Two rounds

    2X(5 X 150
    Round 1 on 2:30, round 2 on 2:15
    Last 50 is fast, swim or pull

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  18. Week 91 - Friday

    by , June 27th, 2014 at 10:03 AM (After a long rest)
    I slept very well last night and woke feeling great. I also did not wake up until the alarm went off which is the first for a long time. I felt lousy in the warmup but got going in the transition set and had a good kick set and main set. Overall a good workout after a long week.

    Warm up
    400 free with snorkel
    8x50 catchup on 45

    main sets
    4x(100 build on 1:20, 50 back on 45)
    3x200 kick on 4 min
    All sum with fins 2x(50 fast on 1min, 50 easy on 1min, 100 fast on 2min, 100 easy on 2min, 200 fast on 4min, 200 easy)
    6x50 drill on 45

    warm down
    100 double arm back

    total 3800 LCM

    I was holding 1:11-1:12 on the build 100s, 38-40 on the 50s back. On the kick I went 3:28, 3:26, 3:24 which is quick for me. I felt good on this set. On the fast swims with fins I went 25,55,1:59 on round 1 and 26,55,1:58 on round 2. It was great even with fins to go under 2mins again. I have not done this since I was in my 20s and this all bodes well for worlds.

    Tomorrow we have our squad time trials. Tom wanted me to swim a 400 as one of my 3 swims but I am leaning towards the shorter end of my program. I know how good a fast 400 would make me feel but I also know how I feel physically right now. I am not worried about my longer races coming together as I rest so if I can ramp up my shorter speed I think I will be a happy camper and will have a great worlds. Long course still hurts but it definitely is feeling more natural. I actually prefer long course but since we only swim it during the summer it takes some adjustment. It always feels like the last 10m is the worst. I wonder if there are any 40m pools and I wonder if FINA would add special dispensation for masters? Fingers crossed with some rest the last 10m won't be an issue.
    Swim Workouts
  19. Week 91 - Thursday

    by , June 26th, 2014 at 10:07 PM (After a long rest)
    I lifted last night and for the first time in over a week I focused on upper body. I did the normal routine of 3 rounds with 10,8,6 reps per round at 80%, max and fail by round.

    3x(bench press, inclined bench, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull down hands outside, lower back extensions)

    This is morning I was very sore and despite my best efforts I did not have a good workout. I hurt the whole way today and never really loosened up. In fact I,felt like I got stiffer as the workout went on.

    warm up
    5x200 with snorkel on 3mins

    main sets
    12x50 kick on :55
    alternate easy, fast
    (3x200 on 3mins, 3x150 on 2:10, 3x100 on 1:20, 3x50 on 40)
    12x50 drill on 1min
    6x100 build on 1:40

    warm down
    100 easy

    total 4400LCM

    i had no mojo on anything and struggled on everything. On the fast 200 I went 2:20, the 150 fast I went 1:45, the 100 fast I went 1:10 and the 50 I went 33. Fingers crossed I will loosen up tomorrow.

    We have a team time trial on Saturday during practice. We have been told to show up 30mins early for a meet warm up. We will be doing some fast race based efforts with a starter and pads. We will also be practicing relay starts for those going to worlds. Should be fun.
    Swim Workouts
  20. 6|26|14 SCM

    600 warmup free with 2-beat kick and snorkel

    10 x 50 free (25 fast / 25 easy) on 1:00 with short fins and snorkel

    10 x 50 (25 fly / 25 easy) on 1:10 with short fins and snorkel

    500 easy backstroke with short fins

    250 kayak swim with short fins and snorkel
    • actually used a kayak paddle! Interesting drill

    I am officially unable to stay out of the water. Made sure my ear stayed dry with plugs

    Drylanded things:

    Lat pulldowns

    straight arm pulldowns (start no wider angle than with arms perpendicular)

    triceps pushdowns with cable

    glute machine

    spiderman plank
    • In corner of raquetball court with a foot on each wall 6" off ground and arms out front shoulder width, straighten body and slightly hyperextend until groin almost touches and raise back up (10 reps)

    Wall walks
    • with feet on same wall about 2' off ground and hands on floor slightly in front, walk oneself to the side till it hurts then back the other side till it really hurts.

    80 seconds of handstand with wall support (try to keep average time with feet in air longer than touching wall for balance)

    RC and shoulder strenghtening band work, until shoulders feel like they accomplished something

    4:20 of running (0.5 miles): 0:20 @ 200 pace / 0:20 slow walk

    Updated June 26th, 2014 at 11:39 PM by __steve__