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  1. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/19/13

    by , December 18th, 2013 at 04:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 150 2:45 2:30
    3 X 100 1:45 1:40
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    8 X 25 sprint kick :45
    1 X 100 swim

    1 X 200 3:20
    4 X 50 descend 1:10
    Three rounds, free-swim or pull

    20 X 25
    1-8: fast on :40
    9-10: easy on 1:00
    11-20: fast on :45

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  2. Wed., Dec. 18

    by , December 18th, 2013 at 03:49 PM (The FAF AFAP Digest)

    RC/scap ex, 15 min
    cable twist w/yoga ball, 35 x 2 x 15
    captains chair leg raises, 3 x 15
    back extensions w/plate, 25 x 2 x 12
    wide grip lat pulldowns, 60 x 1 x 8, 75 x 2 x 8
    low row, 75 x 3 x 8
    leg press, 150 x 3 x 8
    twisting plate swings, 25 x 1 x 15
    knee tuck jumps, 2 x 8
    push press, 45 x 3 x 8
    explosive leg extensions, 75 x 3 x 15

    Stretching, 20-25 minutes


    Made it back to the gym today. I didn't go crazy, but suspect my upper body will be sore tomorrow. Wanted to do an EZ swim, but I didn't have time with the holidays looming. I'm way behind!
  3. Week 64 - Wednesday

    by , December 18th, 2013 at 12:10 PM (After a long rest)
    My parents arrived last night. As I blogged yesterday we had a conflict due to my kids having end of year school concert and program and I arranged for a limo service to pick up my parents. Well my parents flight arrived but there baggage did not. We know that the baggage at least made it to Houston from London because they cleared customs in Houston and had to pick up their bags as part of the customs process. Long story short they arrived later than expected with no bags. American claims they would have their bags by 8am this morning and when I left the house this morning there was no sign of American or their bags.

    As a result of all this I went to bed later than usual and had a restless nightís sleep. My wife is still feeling unwell and this is still a concern. The blood pressure meds are helping but her blood pressure is still high. I like to get to the pool early so I can get in an extra 10-15 mins and recently have been opening the pool. When I arrived this morning the box that has the lights on did not have the keys needed to turn the lights on. I managed to get some of the pool lights on but the main lights would not come on without the appropriate key(I know this sounds weird and its hard to describe but its like each light has a skeleton key hole that you have to put the key in and lift the switch). I still got in a little early and managed to get my warm-up done before most of the masters had arrived. A group of us tend to do this so we are hitting our main set as they are warming up.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    10x50 kick on 50

    Main set
    1x100 on 1.05
    5x100 on 1.30
    2x100 on 1.05
    4x100 on 1.30
    3x100 on 1.05
    3x100 on 1.30
    4x100 on 1.05
    2x100 on 1.30
    5x100 on 1.05
    1x100 on 1.30
    8x75 free on 55

    Warm down
    200 easy

    Total 5000scy

    The main set is one of my coaches favorites and its quite a difficult set. The first half is very simple but it gets really hard really quickly. I held 1.01ís on most of the fast 100ís. Its not that 1.01ís are slow but I think I could have kept going at that pace for quite a while which is testament to my aerobic base which is finally getting to a good spot, however I donít feel like I have any speed. So if I was asked to go a couple of 100s on a minute I would not be able to go that quick, but if I was asked to do 10x100s on 1.05 holding 1.01s I think I am in decent enough shape to do that. My coach and I discussed this and he feels that we are in a great spot and my speed will come as I taper over the next month. This was another set I did before Nationals and failed to complete so this is another indicator that I am in much better shape than I was this past spring which all bodes well for my taper meet in January.

    I will try to get to the pool tonight to stay wet and will likely do a 2k swim.
    Swim Workouts
  4. temp down to 81.7 but I want it colder on Saturday

    by , December 18th, 2013 at 09:56 AM (Mixing it up this year)
    This weekend I am going to see where I am on the 200 Fly short course and I don't want a hot pool. Today fly felt solid. Overall an easy day of drill.

    500 free
    500 free kick w/zoomers

    8x25@:45 torque drill w/paddles
    8x25@:45 fly scull drill w/zoomers & snorkle
    8x25@:45 shooters w/zoomers
    8x25@:45 1 arm fly w/zoomers
    8x25@:45 fly at 200 pace went 22, 22, 23, 23, 23, 22, 23, 22 felt good and solid even with the muscle in my neck acting up as I hung on the wall. At least it did not hurt during my recovery

    300 free w/snorkle
    300 free kick w/zoomers

    Total 2600 yards
    Swim Workouts
  5. Tuesday 12/17/13

    Tuesday 12/17

    PM only SCY

    "Taper just got 'real'"

    400 swim w/ paddles + fins + snorkel
    8x25 @ :20 rest scull w/ snorkel
    4x75 @ 1:15 k/dr/sw I.M.O.

    2x ghost turns
    200 @ :30 rest BK pull w/ buoy only
    4x12.5 FAST w/ running starts (using heavy mats for traction...NO RUNNING ON THE POOL DECK!)
    200 @ :30 rest BK pull w/ buoy only
    6x25 @ 1:30 odd: FAST under H2O kick, even: FAST swim w/ fins
    200 @ :30 rest BK pull w/ buoy only
    4x12.5 FAST w/ running starts
    200 @ :30 rest BK pull w/ buoy only
    50 FAST w/ fins from a dive (FR - 21.2)

    700 EZ

    Total: 4500
  6. Workout 12/17/13: evening

    by , December 17th, 2013 at 10:11 PM (Maple Syrup with a Side of Chlorine)
    The snow kept coming down, as we picked up another 4 inches today. That placid snowfall, where the clouds are low, the snow is falling as if you were in a snow globe, and the quiet is loud, save the winds swirling about overhead and the odd passing car. I really enjoy it when it snows.

    I got a call from the Rec saying that they would be closing early, since the Marauders called off their practice. So instead of swimming at 7:30, I jetted over for 5pm adult swim. No more than 4 people in the whole pool all night.

    100 FR warmup

    Jbs's Sweedish 1:01 50's
    - start on the :10, swim 50yds and finish before :60. Go on the :11 (hence the 1:01), you get the drift...
    - I did: kick, FR, BR, BK, FLY in that order, and changed to FR once I failed. I missed the kick and BR in the :20 block, back and fly in the :25 block, and failed the FR on the :31 sendoff. I think I missed the :32 the last time we did this as a team, so I was pleased with results.

    - 50 kick on :60,
    - 50 's on :60, as: easy FR down, cruise and BURST IMO back
    - 50 kick on :60
    - 50's on :60, as: BURST and cruise IMO down, easy back

    5 x 100 on 1:40 (did as Shark Swim)

    100 loosen and out
    (Solo/Rec/2300 yds/50 min)

    That "Sweedish" set is nice, done either as 50's on 1:01 or 100's on 2:01. Jbs and the Maine Gang do some fun stuff

    So, I can add to today 3 sessions of shoveling drylands. The snow was light and powdery, and since the temps are cold the roads are rally messy (they don't drop salt when it is below a certain temp). The boys game was canceled earlier, and there might be a delay tomorrow moring. "The weather outside is frightfull..."
    Swim Workouts
  7. Tuesday, Dec. 17

    by , December 17th, 2013 at 04:04 PM (The FAF AFAP Digest)
    Swim @ Sewickley w/ Bill & Jim

    Warm up:

    600 various
    100 scull
    100 fly drills

    Main Sets:

    10 x 100 @ 2:00
    I did back kick w/fins on 2 of the fast ones. Went 55s and I wasn't even going full throttle. The third one I did breast and was out in 30, then cramped.

    6 x 50 @ 1:15 + 25 fast @ :45
    50 EZ

    6 x 25 w/chute @ 1:00
    50 EZ

    Total: 2600


    Started on the long road to get back in better shape. Easing back in, may have spent more time chatting than swimming. I reviewed my blog entries from prior more successful seasons. I was religious about doing drylands 2x week, did a lot more stretching and did more fast 100s in practice. I also think I just rested too much for NE Champs. I will approach my next SCM meet differently. I also need to work more on hypoxic work. But my lungs haven't felt the same since moving. I've been attributing it to my dog allergies, but it could be all the allergens and poor air quality in Pittsburgh. To the gym tomorrow!
    Swim Workouts
  8. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/18/13

    by , December 17th, 2013 at 03:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30 3:20
    2 X 150 2:45 2:30
    2 X 100 1:45 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick--alternate 50 moderate/50 fast--
    1 X 100 swim

    1 X 100 stroke 2:00
    1 X 50 free-easy- 1:00
    1 X 50 stroke-fast- 1:30
    Round 1 fly, 2 back, 3 breast, 4 choice/no free
    Add 15 seconds for breast intervals

    2 X 400 6:00
    4 X 100 1:40
    4 X 100 1:30

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  9. Workout 12/17/13: noon

    by , December 17th, 2013 at 02:47 PM (Maple Syrup with a Side of Chlorine)
    Day off, resting. Nice to have some every now and again. Swim at lunchtime:

    200 Fr/200 IM Drill/200 Bk

    1 x 100 kick on 2:00
    1 x 100 Fr on 1:20
    1 x 100 kick on 2:00
    2 x 100 Fr on 1:20
    1 x 100 kick on 2:00
    3 x 100 Fr on 1:20
    1 x 100 kick on 1:20
    4 x 50 on :45 (easy FR down, fast IMO back)
    1 x100 kick

    200 loosen and out
    (Solo/Rec/2100 yds/35 min)

    It's been snowing lightly but steady since about 10am. Temp was -5 here this morning as I brought the kids to school. Some errands to do before watching my boys play bball this afternoon. Dinner at a local pizza place then to Masters tonight. I'm hopeful that the Rec won't close early due to weather - we're expecting a few inches in addition to the 11 that came during the weekend.
    Swim Workouts
  10. 12|16|13 - 24 minute workout & 12|17|13

    by , December 17th, 2013 at 01:50 PM (Blog)
    16 x 25 on 0:30 Fr WF

    8 x 50 on 1:30 fr WF, 1 breath out fast, easy sprint home
    • low 30's, 28 - 29 on 3rd pushing the 2nd half a little

    Got in shortly after the swim team (that is renting the pool 2 hrs a day) evacuated. The locker room was trashed and the air, pool deck, and pool water stenched of brominated onions. 24 minutes was about all I could take. I pay a membership to this club and my prime time pool availability it scratched by this for 2 hours a day. The kids do not even receive proper training in this SCM setup for it teaches them to look forward to wall to navigate turn (no cross markings).

    I made my own marking I bring here made from three ceramic tile squares and black duct tape. I place the cross section 6'7" from wall which helps me break my forward looking turn habbit

    Another quick swim today ( 12|17|13)
    20 x DFS free + 2-4 strokes + midpool flipturn
    ~7-8 seconds for each

    Updated December 17th, 2013 at 07:39 PM by __steve__

  11. Week 64 - Tuesday

    by , December 17th, 2013 at 10:06 AM (After a long rest)
    My life has been full of stress recently. Work is kicking my butt; it always seems to be stressful this time of year finishing out the year and planning for next year. This year has been especially stressful since we have dramatically changed our financial reporting from purely a company P&L to a product line P&L and then rollup comapny P&L. As a result planning for next year has been harder than usual, primarily because what I have done for the past 7 years no longer works and we are doing things differently. Overall I really like our changes but the ripple affect of our changes are still happening.

    At home things have been quite stressful also; my wife(the saint who is my rock) has had increasing blodd pressure for the past 6 months, and this past weekend she had a panic attack and almost passed out. She went to the doctor yesterday and they immediately put her on blood pressure meds for 30 days while they try to figure out what is going on. Its a vicious circle, she has high blood pressure which makes her wonder why which causes her to stress out which raises her blood pressure. The weird thing is she has always had very low blood pressure, and at one point the doctors were worried about her blood pressure being too low.

    My parents from England arrive tonight, which we are really looking forward to and my kids are excited about seeing there grandparents. The stressful part is my kids both have school activities tonight that we committed to attending and my parents arrive at the same time. I ended up arranging for a limo service to pick them up and drop them at our house. Its not cheap but it definately solves the problem and kicks off there vacation with a ride in a limo. They should have fun!

    As a result of all this stress I have a mouth full of mouth ulcers and a couple of really nice looking fever blisters on my lower lip. At this moment I look like I have been 10 rounds in a prize fight. Fingers crossed we can get all these stresses out of the way this week and the big one being my wifes health, geet some immediate relief for her blood pressure problem and then find the cause. I am worried!!!

    Todays workout was physically quite challenging. I struggled to get going and like yesterday was a little short of breath on the warmup. The kick set was tougher than it should have been today, and put this down to not typically doing dolphin kick. The descending 500's I was told to really drop the descend and these were also quite tough. I did a good descend but the set was not as strong as yesterdays 400's. The final set of 50's was a beating after working on pace work with the 500's and I struggled through the set.

    Warm up
    6x200 free with snorkel on 2.40

    Main set
    4x(4x50 on 50 dolhin kick with board, 4x25 on 25 swum 1/2 length under water doing dolphin and the other 1/2 free)
    4x500 free pull descend 1-4 on 6mins
    10x50 with fins on 30
    10x50 back on 40

    Total 5400scy

    I held 42-45 on the dolphin kick 50's. I made the half under water but took these pretty easy; almost like a recovery. The 400's I descended from 5.33,5.22,5.15,5.09. The 50's on 30 were touch and turn on every one.
    Swim Workouts
  12. Temp is coming down today was 82.1

    by , December 17th, 2013 at 08:59 AM (Mixing it up this year)
    I still felt slow due to the hot water. Remember I like it under 80. I slept thru warmup this morning opening my eyes when the light seemed brighter make my turn then go back to sleep.

    I thought the whole workout would go like that but then somehow I had an awesome first set. I have never been able to go below 1:20 with the smaller paddles so this was a great effort descending.

    500 Free
    500 Free kick w/zoomers
    5x100@1:30 free w/strapless paddles and bouy went 1:22, 1:21, 1:19, 1:18, 1:16
    500 breast kick w/br fins
    10x50@1:00 breast pull w/zoomers holding 51's
    500 free as 100 swim/100 drill/100 swim/100 scull/100 swim

    Total 3000 yards
    Swim Workouts
  13. Monday 12/16/13

    Monday 12/16

    AM and PM SCY

    AM swim:

    300 swim
    300 pull w/ buoy + paddles + snorkel
    200 swim
    200 kick w/ board + fins
    100 swim
    100 I.M. drill

    3 @ 1:20 D1-3
    3 @ 1:10 D1-3
    8x25 @ :40 V.S.
    100 EZ

    2x150 @ 2:10 pull w/ buoy + paddles (every 3rd 25 no breath)
    4x25 @ :40 FAST kick under H2O w/ fins
    3x100 @ 1:20 pull w/ buoy + paddles (last 25 no breath)
    4x25 @ 1:30 dive FAST swim w/ fins

    350 EZ

    Total: 4000

    PM swim:

    300 every 3rd 25 scull
    8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.
    4x75 @ 1:20 kick, last 25 under H2O w/ fins

    8x25 @ :30 V.S.
    200 EZ

    4x75 @ 1:30 FR STRONG
    200 EZ
    4x50 @ :50 200 PACE
    200 EZ
    4x25 @ :30 FAST
    200 EZ

    RD1: BR, (31.5, 32.1, 32.5, 31.8 and 13.9, 14.1, 14.5, 14.1)
    RD2: FL w/ fins (no times)

    200 EZ

    Total: 5000
    Swim Workouts
  14. Mon Dec 16th, 2013

    by , December 16th, 2013 at 04:18 PM (Ande's Swimming Blog)
    Mon Dec 16th, 2013

    Didn't swim Fri, Sat or Sun
    went to lubbock to help little raz move home

    missed warm up

    12 x 100 on 1:15

    4 x 25 easy

    08 x 100 on 1:10 skipped a 50

    4 x 25 easy

    6 x ? on 1:05
    odds 100
    evens 75

    4 x 25 easy

    4 x 75 on 1:00

    100 easy
    Swim Workouts
  15. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/17/13

    by , December 16th, 2013 at 02:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:45 1:40
    4 X 50 descend 1:00 :50
    3 X 100 kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    12 X 50 1:10 choice
    odd: easy
    even: fast

    2 X (4 X 100
    Round 1: IM on 1:50
    Round 2: reverse IM on 2:00

    1 X 100 fast 2:30
    1 X 150 cruise 2:30
    Four rounds, free--pull or swim

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  16. Meet Mishap

    by , December 16th, 2013 at 11:04 AM (The FAF AFAP Digest)
    I haven't had a bad meet in a long time, but I did this weekend at NE Champs. I felt awful in the water, fell apart the last half length in my races and committed technical miscues. I only swam three 50s and scratched the rest of my events and left early.

    50 fly, 29.9

    My hands were separated on the dive. Hard to have a good 50 after starting with major drag on the streamline. Then I could barely get my arms out of the water the last 3-4 strokes. This is about the same time I went at the Sprint Classic on only a few days rest.

    50 breast, 37.0

    My only decent event. This is my second best time. But had to short stroke both walls.

    50 free, 28.4

    Really, this was just awful. I dove in with my hands separated again. No idea why, I practice starts at Pitt frequently and this doesn't happen. I had nothing the last half length, no legs and breathed way too much. This is definitely worse than the 25.1 I swam at the Sprint Classic on little rest and way worse than my last tapered time of 24.6.


    So what happened? The possibilities:

    1. I was over tapered for my training. I may have rested too long. And I remember needing a recovery week before I started taper, so may have eased up too soon.

    2. My training was pretty sub par in general this fall and I need to do more conditioning work.

    3. I need to go back to lifting. A key benefit from lifting is that your muscles don't fatigue as quickly. My fly has felt pretty poor this fall after 7 months of no drylands. Our poor puppy is going to have to fend for herself for awhile while I go back to my prior training life. I am declaring this enforced experiment with no drylands a failure. It's been too long without drylands, I'm getting weak, and I'm lost muscle mass.

    4. I am human. This fall sucked for me on every level and I succumbed.

    5. I just had a random bad meet. Sh*t happens.

    6. I'm getting old.

    I'm going to look back over my blog to see what I've been doing in prior seasons. Though I guess it's hard to generalize from just one meet. And I'm going to forget about meets for awhile and just train for a couple months. The only good thing I can say about the meet is that my reaction time off the blocks was very fast. And it was great to see some swim friends!

    Updated December 16th, 2013 at 11:27 AM by The Fortress

    Masters Swim Meets / Events
  17. My normal pool was hot today 83 YUCK hard to sprint

    by , December 16th, 2013 at 09:37 AM (Mixing it up this year)
    Tried to sprint today and did ok but the water was hot. I hope it cools down before the end of the week.

    500 free
    500 free kick w/zoomers
    6x100@1:45 free w/paddles descend 1-3,4-6 went 1:29, 1:24, 1:19, 1:29, 1:25, 1:17
    100 EZ
    8x50@1:00 free kick w/zoomers odds fast evens easy went 40, 52, 42, 52, 41, 52, 41, 53
    100 EZ
    4x50@1:15 free w/zoomers 36.5 AFAP 12.5 EZ
    50 EZ
    4x25@:45 shooters w/zoomers
    4x25@:45 kick AFAP w/zoomers held :18's
    50 EZ
    200 free w/snorkle EZ
    100 breast kick

    Total 3000 yards
    Swim Workouts
  18. WeeK 64 - Monday

    by , December 16th, 2013 at 09:14 AM (After a long rest)
    I woke up feeling a little congested this morning and this feeling continued until after the warmup today. In fact during the first 400 I was even short of breath, however this feeling passed.

    Warm up
    400 free with snorkel
    8x50 catchup on 45

    Main set
    10x400 pull with paddles on 4.40
    10x50 drill swim by 25 on 50
    4x50 on 1min swum 1 breath down and 2 breaths back

    Total 5500scy

    I had to work the first couple of 400s in order to get into a rhythm but on number 3 I started to feel pretty good. I went 4.10,4.09,4.07,4.07,4.07,4.07,4.07,4.07,4.09,4.04. On number 9 I started to tighten up but on the last one i worked the first 200 and then concentrated on DPS and hitting my turns which I notice when I tighten up I tend to take an extra half stroke into the wall which screws me up. I think I do this to catch an extra breath before the wall, but the net affect is I hit the turn wrong and loose time. Despite today being shorter than last week I was more tired.
    Swim Workouts
  19. Workout 12/15/13: afternoon

    by , December 15th, 2013 at 04:03 PM (Maple Syrup with a Side of Chlorine)
    So, my plan was to have the blog title indicate a meet report, but due to the snow storm moving through the region and my getting home from work last night around 6:30 after it started, I decided that the three hour drive either last night or this morning was not worth the risk of an accident. So, I traded my racing jammers for a snow blower and shovel and stayed home enjoying a nice storm.

    I did head to the Rec for a swim since I had the day off.

    200 Fr/200 Bk/200 IM drill
    4 x 50 kick, 4 x 50 b/c on 1:00

    2 x
    - 1 x 300 on 5:00
    - 3 x 100 on 1:45 IM descend
    - 2 x 150 on 2:00 (fast middle 50)
    - 1 x 50 ez on 1:45

    100 loosen and out
    (Solo/Rec/3000 yds/55 min)

    Well, enjoying the day, and the snow!
    Swim Workouts
  20. How to introduce an aquatics director to Masters Swimming

    by , December 15th, 2013 at 01:00 AM (Questions from Coaches)
    Q: A new aquatics director was recently hired at the YMCA where I coach Masters. She has no knowledge of Masters Swimming or USMS. What should I tell her when she asks about our club?

    A: I recommend asking for a scheduled meeting when you can privately introduce yourself and talk about Masters Swimming. Although within USMS you have a club or workout group, it's important to refer to Masters as a program when talking with aquatics directors or other facility administrators who may be unfamiliar with Masters Swimming.

    Aquatics directors often have the perception that swim teams overrun the pool and squeeze out members who use the pool for lap swimming. Aquatics directors must manage these concerns and program the pool accordingly. Get in front of this by explaining that Masters is a program, much like water aerobics or swim lessons, but for adults aged 18+ who choose to swim as their form of exercise to live a healthier lifestyle.

    During your meeting, describe how Masters Swimming is diverse in age, gender, and ability. It generates revenue and fulfills a community service-and will often provide expanded opportunities for the facility's existing lap swimmers, not take away their lanes. Give her a copy of the facility booklet that USMS produces to explain why facilities benefit from Masters Swimming programs. This comprehensive guide is very helpful in describing USMS. Copies arrive in club welcome kits each year and can also be ordered online through the USMS Program Resources page.

    Invite the new aquatics director to one of your practices and introduce her to the members of your program. Encourage your members to welcome her at every opportunity. Make her feel part of the program by inviting her to social events. Maybe she's a Masters swimmer and just hasn't realized it yet!