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  1. Sarasota Y Sharks Masters 5:30 AM Workout-09/04/2013

    by , September 3rd, 2014 at 01:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    4 X 75 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right

    1 X 400 kick + 100 swim

    1 X 300 IM 5:15
    1 X 150 2:45
    4 X 25 :40 #4 on 1:40
    Three rounds.
    150's: fl/ba/br by 50
    25's: round 1 fly, 2 back, 3 breast

    10 X 100
    3 on 1:30
    3 on 1:20
    3 on 1:15
    #10 is swim down

    Swim Workouts
  2. Week 101 - Wednesday

    by , September 3rd, 2014 at 11:39 AM (After a long rest)
    Last night my wife had to attend my son’s open house at the school and met all his teachers. I was on daddy duty and made my kids day by taking them to steak and shake for dinner. Despite my wife preparing stouffers lasagna which is my daughters favorite they were both open to fast food. I decided to not eat fast food and instead watched my son and daughter devour burgers, fries and milk shakes while I drank water. I ended up eating some of the lasagna when I got home L. I had a better night of sleep but woke up at 4:15am and was wide awake so instead of tossing and turning I decided to get up. I was anticipating a tough workout today based on the fact that my daughters group does our workout the day before on slightly adjusted times and she had a tough one yesterday. I felt pretty crappy during the warm up but got going on the main set again.

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

    Main sets
    10x50 build on 1min
    15x100 swum as 5x100 on 1:20, 4x100 on 1:15, 3x100 on 1:10, 2x100 on 1:05, 1x100 on 1min
    200 easy
    8x100 kick with fins on 1:30 alternating board and back by 100

    Warm down
    400 easy

    Total 4100scy

    I finally loosened up on the 10x50s transition set. It helped having one of the young newer guys swimming next to me who is a good swimmer and I think when he gets his aerobic base up will push me on everything. We swam side by side in adjacent lanes and swam stroke for stroke through the build 50’s and were building to 30s each 50. On the 5,4,3,2,1 set I was the only one on these times and I was under instructions to hold low 1mins throughout and then see if I could make the last 100. Tom said my goal this year should be under 1min throughout; we shall see. Today I held 1:01s throughout and then on the last one dropped to :59. On this set I typically try to stay relaxed until the second 100 on 1:05 but today I was huffing and puffing all the way down. In hindsight it felt good but during the set it was tough. On the kick set with fins I was swimming these relaxed and was holding 1:05 on the 100s with the board and 57-59s on the 100s on my back.
    Swim Workouts
  3. VO2 Max work today...really?

    by , September 3rd, 2014 at 08:37 AM (Mixing it up this year)
    Just a good quality workout today.

    500 free
    500 free kick w/zoomers

    3 times thru
    4x100@1:45 free w/strapless padles & bouy descend 1-4
    2x50@1:30 free sprint
    R1-1:35, 1:29, 1:26, 1:25, 40, 38
    R2-1:26, 1:25, 1:22, 1:21, 38, 35
    R3-1:25, 1:25, 1:22, 1:20, 37, 36

    300 free easy w/snorkle
    200 free kick w/zoomers

    Total 3000 yards
    Swim Workouts
  4. Tuesday, Sept 2

    by , September 2nd, 2014 at 05:07 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    10 x 25 burst SDK + cruise @ 1:00
    100 EZ

    4 x (25 AFAP + 75 EZ)
    50 EZ

    25 fly + 25 EZ
    -- tried fly, but it still didn't agree with the shoulder

    10 x 25 backstroke @ 100 pace @ :45
    -- held 15s with 12 SDKs
    200 EZ

    10 x 25 backstroke @ 100 pace @ :45
    -- held 15s with 11-12 SDKs
    300 EZ

    20 x 25 dolpin kick w/fins & board @ 100 pace @ :35
    -- held 12 flat or faster
    300 EZ

    Total: 3450


    Had a day off yesterday with the pool closed. Did my rehab exercises, some stretching and went on a hike with the fam. Today's workout was pretty standard for me these days. I was psyched that I could do backstroke without any pain.

    Teen Fort is now back at college. Lil Fort had her first day of school today, which was happily uneventful. Fort Son has a week or so before he heads back to Dartmouth for his senior year. Off to get Lil Fort from XC and then deposit her at soccer shortly. Back to the grind ...
    Swim Workouts
  5. Week 101 - Tuesday

    by , September 2nd, 2014 at 02:41 PM (After a long rest)
    I had a horrible night of sleep once more. Looking back on my flog the past two years I seem to have sleeping issues in the fall and now I am wondering if these are related to allergies, despite the fact that thus far I have not had any congestion. I might try my allergy meds for a week to see if that helps. Despite the poor night of sleep I once again had a pretty good workout.

    Warm up
    5x200 free with snorkel on 2:45

    Main sets
    16x100 descend 1-4 on 1:20(swim round 1, swim with snorkel on round 2, swim with paddles on round 3, and swim round 4)
    4x(200 kick on 2:30, 4x25 fly on :40 AFAP)
    10x50 free drill, fly by 25 on :50

    Warm down
    100 Easy

    Total 4400scy

    I decided to try to hold the same descend through each round and also decided to descend from a pretty quick pace today and was out in 1:03 and descended to 58-59. I mainteained this throughout the 4 rounds of 4x100 and was 1-2 seconds quicker per 100 within the round. Despite going on a pretty easy send off time I was hurting by the end of round2 and the last 8 x 100s were hard work. On the next set I felt great on the kick and was holding 2:52s throughout, and was going 14 and 15s on the 25s fly. Coach did not specify the stroke on the 25s but I decided to do fly. Despite only doing limited fly todate I am already feeling stronger in general and I hope that this continued effort pays dividends. The drill, fly at the end was swum on 35s with a pretty big effort again on the fly.

    I start weights and dry lands tomorrow night so will no doubt be sore the rest of the week.
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout-09/03/2013

    by , September 2nd, 2014 at 12:29 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    4 X 100 1:40
    1 X 200 3:00
    4 X 100 1:30
    1 X 300 negative split

    1 X 200 kick 4:30
    6 X 50 kick 1:00

    1 X 50 moderate 1:00
    1 X 100 fast 2:00
    1 X 50 easy 1:00
    1 x 50 fast 1:30
    Four rounds, all choice.

    2 X 300 4:30
    2 X 200 3:00
    4 X 100--descend 1-4-- 1:30
    Swim or pull

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  7. A sprint day... yeah... right

    by , September 2nd, 2014 at 08:24 AM (Mixing it up this year)
    Sprint and me don't go together well but I am going to do it anyway. And this after a night of no sleep. Good thing though since I forgot to set my alarms.

    500 free
    10x50@1:00 free kick w/zoomers
    5x100@:10RI free drills w/snorkle
    12x25@:45 free odds sprint evens easy on sprints went 18, 17, 17, 17, 16, 16

    5 times thru
    50@1:00 SPRINT went 38, 35, 34, 35, 35 not great but I just started working on this
    50@2:00 EASY

    200 free EZ

    Total 2500 yards
    Swim Workouts
  8. End of summer OWSwims

    by , September 1st, 2014 at 06:23 PM (Maple Syrup with a Side of Chlorine)
    I haven't been blogging but have managed to get in some nice swims over the past two weeks...

    Went to CT for a couple of nights with the family to cap the end of the summer, staying in a cottage on the CT river in the town of Chester. We were able to spend some time in Westbrook and I was able to spend a little over 20 minutes on 8/21 in these rollers for a total of 0.66 miles:


    On 8/26 I met up with GregJS and Meg from our Masters team at Lake Raponda for a easy mile as the sun began to lower after a warm and humid day. So refreshing!


    On 8/30 I joined Meg and Greg at Woodford State Park for a brisk morning swim. It is a beautiful park with cold water that is very dark, almost as if one is swimming through tea. The wind was strong but the sun helped to keep us warm en route to our 3/4 mile swim in just over 30 minutes.


    The pool will reopen tomorrow, but I most likely won't get back before next week. NEM SCM Champs at BU will be Dec 12-14, so I have some time to get prepared

    Classes at the Bible college started last week, and I will make it this week (because of work). Looking forward to a profitable semester.
    Swim Workouts , Open Water
  9. 9|1|14 LCM and weights yesterday

    by , September 1st, 2014 at 06:10 PM (Blog)
    10 x 50 fr with snorkel on 1:00
    • [form]

    10 x 50 on 1:30, odds / evens = bk / br
    • high 50's / low 60's

    10 x 100 flutter kick with board and snorkel, 50 fast / 50 easy, on 3:00
    • try to keep fast ones under 1:00 (0:49, 0:50 ... 1:00, 1:03)
    • legs became tight, clumsy and uncontrollable.

    Fins-funs - 400 kick and drill with my fins
    • got out after first 50m to pee, but while getting back in, I slipped in pool totally upright, yet my right leg remained on deck during process. No injury, but a lifeguard witnessed it

    Saw a coach from the local USMS team (PALM) there, I said "hello" to him and waived.
  10. Labor Day w/e

    Sat. No practice because of a HS swim meet at our pool. Decided to try lifting again. Went very light and easy since it has been a LONG time since I have been in the weight room. Those weights are heavier than I remember.

    Roughly 40 min of weights followed by 12 min of P90 abs and a little bit of stretching

    Sun. P90 core (my favorite one to out of that series)

    Mon. Quick solo swim
    400 mix up
    800 negative split
    Masters min
    2 x 400 @ 6:30
    --num. 1 faster than first split of the 800
    --num. 2 faster than second split of the 800
    Masters min
    8 x 100 @ 1:30
    descend 1-4, 5-8
    100 float and of to work, yes work (what I am suppose to be doing right now)
  11. Week 101 - Monday

    by , September 1st, 2014 at 12:08 PM (After a long rest)
    On Saturday afternoon my daughters swim group went paintballing. I was asked to participate by her/our coach which I did not have to be asked twice to do. It was great fun! Only down side is that being ultra competitive means you end up with lots of bruises. I am covered in big purple, brown, yellow and red bruises from the back of my head(friendly fire), to my shoulders and legs. This morning the bruises combined with a pretty bad night(hot again) of sleep meant I was sluggish on the pool during the warmup. There were 9 of us at the pool this morning and we did a group workout that meant everyone could do the main set together.

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

    Main sets
    Drop a second 50s starting on 1min and see how low you can go
    100 easy
    8x50 kick on :50
    10x100 alternating pull with paddles and swim with paddles on 1:25 trying to drop 1 second per 100

    Warm down
    200 easy

    Total 3900scy

    I felt stiff on the first few 50s but once we got going I was fine. I ended up going down to 30 and probably could have gone at least one more(maybe two) but was not feeling it today and my legs in particular felt heavy. On the kick set I was holding 37-38s and once again my legs felt heavy. On the descending 100s I started out at 1:03 and managed to drop to 54s.this was kind of an interesting way to do the 100s because the pull with bouy was much harder than the 100 without the bouy. I was really tired at the end of this set.
    Swim Workouts
  12. Seasons (September-October 2014)

    by , September 1st, 2014 at 01:00 AM (SWIMMER Editorials)
    Every year at the USMS annual meeting, during a House of Delegates session, the names of members who passed away during the year are read and a moment of silence is observed in their honor. Some of the names are those of well-known members; some are unfamiliar. Regardless, the reaction on the floor is the same: respectful silence and reflection.

    This year the names of two of Masters Swimming’s founding members, both Ransom J. Arthur Award recipients who passed away peacefully in the embrace of loved ones—within a few weeks of each other this summer—will be on that list: June Krauser, 88, and Paul Hutinger, 89.

    It would be impossible to capture here the impact June, known worldwide as “The Mother of Masters Swimming,” has had on USMS. We wouldn’t be where we are today if it weren’t for her. Unlike many of our longtime members, I never had the opportunity to know her. Based on their remembrances, I know that I would have liked her very much: She demanded excellence in all things and spoke her mind, unencumbered by the burden of an overactive filter.

    Paul Hutinger, who served on the Sports Medicine and Science, Recognition and Awards, and History and Archives Committees, and his wife Margie, have been familiar faces on pool decks around the country for many years. When USMS established its first national headquarters, the Hutingers stopped by with memorabilia from the early days of Masters Swimming, including a poster advertising the first long-course nationals in 1972, and it hangs in our office today.

    Two other names that will be included on that list this year are swimmers who were taken abruptly during open water swims, of apparent heart attacks, within a few weeks of each other this summer: Bob Matysek, 58, and Chris Clarke, 45.

    Bob and his brothers, including Jim Matysek, USMS IT director and creator of our website,, have an annual family tradition of doing the Chesapeake Bay Swim together, and this was Bob’s 20th year. Something went wrong about a mile and a half into the 4.4-mile swim, and Bob was pulled into a rescue boat. Jim, who was in the wave right after Bob, swam past that boat—not knowing his brother was on board.

    A few days later, my close friend Chris Clarke, an avid open water swimmer and fierce competitor, and I were texting about Bob’s death and Chris wrote, “You never know when your time is up; live life every day!” A little more than a week later he too was gone, pulled less than a mile from the finish of a 2.4-mile race in a peaceful little lake in Indiana.

    Loss is part of life, and as cliché as it sounds, I do cling to the belief that Bob and Chris died doing what they loved. They don’t appear to have suffered—the pain resides in the hearts of those they left behind.

    Another way to honor those who precede us to that ultimate warm-down pool is to share their stories. We’ll be working with the History and Archives Committee to bring June’s and Paul’s stories back to the pages of SWIMMER and

    We’ll also be working with the Sports Medicine and Science Committee and other medical experts to continue publishing articles on health issues that affect our members. Those all-important conversations between adult athletes and their physicians must continue. In addition, case studies on sudden-death incidents assist medical staff, event directors, and our Open Water and Championship Committees in planning.

    And no matter what, we’re not going to stop swimming. One September day in the future, our names will be called on the HOD floor and, just as June’s, Paul’s, Bob’s, and Chris’s will, we’ll want them to echo with the resonance of a life well swum.

    In the meantime, get to know your lanemates. Share an anecdote with a younger swimmer. Ask an old-timer about “that time back when….” Talk to your doctor. Honor the contributions of those who came before by contributing your own verse to the ongoing, powerful song of Masters Swimming and of life.

    Updated September 21st, 2015 at 09:36 AM by Editor

    Staff Blogs
  13. 8|30|14 swim and weights

    Went to beach with daughter. Swam various (fr, fl, bk, kicks, drills) for about 40 minutes with brief resting, wearing short fins and board shorts. Water was super hot until I approached waterway currents, then I had to go back. Interesting how the Caribbean ocean is 5 - 10 degrees cooler than the south Carolina Atlantic (here) coastal waters (at late summer).

    Two minor jelly fish zaps.

    got out and tossed Frisbee

    We were hungry so we went to wholefoods on way home. That particular location seemed to go down hill suddenly. There were flies swarming around the pizza which looked like it was sitting out for 72 hours. Flies inside the sushi display and fresh sandwich area. We ended up just getting processed stuff.

    Just had 35 minutes:

    DB bench presses with 2 - 3 min rest
    6 reps with 50's
    6 reps with 60's
    6 reps with 70's
    8.5 reps with 80's

    2 sets on chest machine

    DB steps-ups on to bench
    5 reps each leg with 45's
    5 reps each leg with 55's
    5 reps each leg with 65's

    on leg press sled with 270 loaded, did 5 sets of 4 reps each foot at a time

    35 minutes well spent

    Updated August 31st, 2014 at 04:31 PM by __steve__

  14. Sat Double, Aug. 30

    by , August 30th, 2014 at 05:16 PM (The FAF AFAP Digest)


    RC/scap/bicep ex
    leg curls, 60 x 4 x 10
    russian twist on incline w/plate, 25 x 4 x 25
    kneeling ab crunch, 130 x 3 x 15
    back squat, 70 x 4 x 6
    good mornings, 85 x 3 x 6
    hip abductor, 10 x 3 x6
    butt machine, 50 x 3 x 6 each leg
    captains chair leg raises, 3 x 15

    Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    20 x 25 @ :45
    -- SDK on back @ 100 pace to 15m (12 kicks) , then cruise
    200 EZ

    20 x 25 @ :45
    -- SDK on belly @ 100 pace to 15m (11 kicks), then cruise
    250 EZ

    Total: 2250


    Got in a double today, though the swim was mostly recovery. I'm hoping to get in a decent workout tomorrow bc Pitt is closed on Monday. As long as I'm stuck kicking for awhile, I was thinking I should really work on my flutter kick. It's pretty pathetic compared to my dolphin kick ...
  15. Week 100 - Saturday

    by , August 30th, 2014 at 02:55 PM (After a long rest)
    It was great to be back home last night and I had dinner(curry) with my wife and kids(chick-fil-a). I went to bed early and slept until 5am. I got up and had a leisurely breakfast before heading to the pool around 6:30am. Today was a team workout with everyone doing the same thing on the same interval. I continued the journey that is fly this morning once again doing way more fly than prior workouts.

    Warm up
    600 free with snorkel

    Main sets
    2x(5x50 fly on 1min fast, 5x50 kick on 1min, 5x50 IM order no free on 1min, 5x50 free breath every 5 on 1min, 5x50 free with snorkel on 1min)

    Total 3100scy

    i was was doing the fast 50s fly on 29s and they hurt. From 3 on I had to work hard to go under 30s. Interestingly the 50s free with snorkel I was holding 29s very easily.

    After practice ice I did my first yoga session and really enjoyed it. In particular I worked on all around flexibility and core strength which is exactly what I am looking for from this. Pat first I was very stiff but by the end of the hour my hips in particular started to loosen up. Good stuff and something I plan on adding to my routine; I figure it can only help me with my swimming.
    Swim Workouts
  16. Friday, Aug. 29

    by , August 29th, 2014 at 09:28 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    4 x 25 shooters w/fins
    50 EZ

    Main sets:

    10 x 25 burst belly SDK + cruise @ :45
    100 EZ

    20 x 25 dolphin kick to 15 m on belly @ 100 pace, cruise in @:45
    200 EZ

    -- At this point, I began to get sick of dolphin kicking. And started fretting about what overuse issues might arise from an excess of it ...

    8 x 200 kick w/fins @ 3:00-3:15
    -- done as 175 moderate + :5 rest + 25 fast
    -- I felt a little shin splinty on the first couple after putting on the fins, but after that it was fine.
    odds = flutter kick w/board
    evens = backstroke kick
    150 EZ

    20 x 25 dolphin kick w/board & fins @ 100 pace :40
    -- held 12 flat or faster
    -- gave myself an extra :5 since this was at the end of practice, but probably shouldn't have ... it didn't seem very difficult
    100 EZ

    Total: 4150


    My shoulder already feels a tad better on the kicking only/ibuprofen regimen. I saw the doc today. I definitely have tendonitis, but the weakness in the shoulder made them think that possibly the RC was involved. I have an MRI next Thursday. I really don't think it's a tear, but who knows.

    I assigned a 30 x 25 @ 100 pace USRPT set tonight to my team. I was slightly worried about their reaction, but they all seemed to enjoy it.

    Updated August 30th, 2014 at 05:06 PM by The Fortress

    Swim Workouts
  17. Week 100 - Friday

    by , August 29th, 2014 at 06:17 PM (After a long rest)
    Today was my last swim with the levonia masters and likely my last LCM swim til next spring. I had to cut the workout a little short due to an 8am appointment north of Detroit.

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

    Main sets
    12x200 on 2:45 descend 1-4 swum round 1 free, round 2 with paddles and round 3 paddles and pull bouy
    2x100 back easy 1:30
    4x50 free build on 1min

    warm down
    200 easy

    total 3700LCM

    On the 200s I descended nicely going 2:35,2;31,2:27,2:23 on round 1, 2:33,2:30,2:27,2:22 on round 2 and 2:33,2:30,2:27,2:23 on round 3. I felt good. The back and free were the last few swims on the set everyone else was doing and worked out as a good transition after my 200s. I was going 1:15s on the back and 33-34 on the 50s free. Once again I felt good. Despite having a great time and even featuring in the end of season team photo it's going to be great heading home and swimming with my team mates tomorrow. I have my first yoga class tomorrow after swim practice. Can't wait to see how pathetic I am. My hope is it will help with my flexibility and core strength.
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout-09/01/2013

    by , August 29th, 2014 at 04:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Workout will be for 60 minutes only today on Labor Day

    3 X 100 1:40
    1 X 150 2:30
    3 X 100 1:30
    1 X 250 4:15
    3 X 100 kick 2:15

    3 X 50 1:15 1:00 :50
    3 X 100 2:00 1:45 1:30
    Three rounds. #3 swim always @ 100%.
    Round 1: stroke(no free) intervals left
    Round 2: IM intervals middle--50's:1-fly 2-back 3-breast
    Round 3: free

    Swim Workouts
  19. Long Course Friday but I needed recovery

    by , August 29th, 2014 at 02:18 PM (Mixing it up this year)
    This was a much needed recovery day....NOT.

    500 free
    500 free kick w/zoomers
    10x100@2:00 as 50 free/50 back w/big paddles
    500 free kick w/zoomers
    500 free w/snorkle

    Total 3000 meters
    Swim Workouts
  20. 8|28|14 SCY

    750 back with short fins
    750 of drills with short fins

    3 x (3 x 25 free on 0:20 + 25 easy) on 3:00
    • 0:13 - 0:14's on the firsts, 2 - 3 sec slower on the lasts ( as in 13-14-15 ... 14-15-17)

    750 real slow with snorkel

    10 x 15m fast, head-up dolphin kick free with fins and snorkel on 0:20

    Updated August 29th, 2014 at 03:09 PM by __steve__