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  1. Wednesday 1/2/13

    Wednesday 1/2

    AM SCY and PM LCM

    In St. Petersburg on training trip with UALR and so I took the opportunity to train with SPM (St. Petersburg Masters).

    AM swim:

    10x125 @ 1:50
    3x300 @ 5:15 kick w/ fins PINK
    8x75 @ 1:15 25 drill/25 sw/25 drill w/ strapless paddles

    3x
    10x25 @ :30 STRK RED
    10x50 @ :45 FR RED
    50 @ 1:00 EZ

    50 EZ

    Total: 5200

    PM swim

    6x250 @ 3:40 4/6/2 turns

    400 @ 5:30 pull w/ buoy + paddles
    400 @ 5:30 kick w/ fins

    12x50 @ :50 swim w/ strapless paddles (focusing on catch and finish)

    3x
    150 @ 2:10 RED (1:46, 1:49, 1:47)
    3x50 @ :50 target 400 pace (held 33.2-33.9)
    100 @ 2:00 EZ

    12x50 @ :50 w/ fins
    3 - 25 under H2O/25 cruise
    3 - kick AE

    300 EZ

    Total: 5000

    Updated January 9th, 2013 at 10:00 PM by Calvin S

    Categories
    Swim Workouts
  2. Fish are jumping . . .

    Today I had two swims, both short, but both very satisfying. Around lunchtime I went for a swim in the gulf, doing what is becoming my “usual,” a mile roundtrip to the beach flag and back. I managed to get in just as the sun was beginning to make its way through an overcast sky, and the water was a very milky green in the pale light. There were some gentle swells out beyond the sandbar, and I enjoyed the sensation of being suspended in an emerald bath as I stroked gently along. It was a very peaceful, lulling swim. The water temp seems to have risen since I dipped on New Year’s day, and although it felt chilly getting in, once I was swimming I didn’t think about being cold or warm, or really much of anything, as I moseyed along.

    The air temp was around 60, without much wind, so getting out wasn’t a problem—everything seemed very pleasant today. Later on I went to the pool—open again after a 3-day closure—and enjoyed a nice session of easy drills. The water there was quite warm after being covered for 3 days, but since I wasn’t aiming to do a hard workout that was ok. The college team from IUPUI is in town for their winter training trip, and the kids were wearing some fantastic swimsuits—lots of neon polka dots, especially on the guys.

    Then this evening as I was walking on the beach at sunset I saw something really cool—a ray leapt repeatedly out of the water, going about 2 feet above the surface every 5 seconds or so. It looked like a dark stone skipping in slow motion across the surface, but with its wings beating in the air. It was just beyond the sandbar when it started, and continued until it got about 2/3 of the way to the second sandbar. I stopped and watched it, then noticed a couple of other rays in the breaking surf, about 10 yards or so away from shore. I waited for some more jumping action, but didn’t see any, so I went back up to the condo. From the balcony there we could see the outlines of several dark rays as they swam very close to the water’s edge, in the space between the sand and the first sandbar where the waves were breaking. I watched until the light grew dim. So many amazing things to see out there!
    Categories
    Uncategorized
  3. Wed., Jan. 2

    by , January 2nd, 2013 at 04:46 PM (The FAF AFAP Digest)
    Drylands:

    RC ex, 15 min
    explosive leg press, 190 x 3 x 15
    good mornings, 80 x 3 x 8
    cable twist w/yoga ball, 45 x 2 x 15 each side
    wrist curls, 50 x 3 x 12
    tricep press, 50 x 4 x 8
    resisted track start jumps, 50 x 2 x 10
    overhead squats, 45 x 3 x 10
    TRX squat jumps, 10
    knee tuck jumps, 10
    power wheel roll outs, 2 x 15
    power wheel pike ups, 12

    Swim/SCM:

    1100 EZ


    ++++++++++++++++++++++++++++++++++


    Just another day at the gym. I'm going to press through next week and then have a recovery week leading up to the Jan. 20 MD series meet. I can't decide what to swim. Here's the order of events:

    Events
    Warm-ups start at 3:15 PM
    Meet Session starts at 4:00 PM
    # Gender Event
    1 Mixed 400 Y IM
    2 Mixed 50 Y Back
    3 Mixed 200 Y Fly
    4 Mixed 100 Y Free
    5 Mixed 200 Y Breast
    6 Mixed 50 Y Fly
    7 Mixed 200 Y IM
    8 Mixed 100 Y Back
    9 Mixed 400 Y Free Relay
    10 Mixed 50 Y Breast
    11 Mixed 200 Y Free
    12 Mixed 100 Y Fly
    13 Mixed 100 Y IM
    14 Mixed 200 Y Back
    15 Mixed 100 Y Breast
    16 Mixed 50 Y Free
    17 Mixed 200 Y Medley Relay
    18 Mixed 500 Y Free

    Pondering 100 free/50 breast/50 free OR 100 free/50 breast/100 IM OR 200 fly (100 split)/100 back/100 breast OR just 100 free/100 IM. I doubt there will be much rest.
  4. slow and sluggish but hammering it out anyway

    by , January 2nd, 2013 at 01:07 PM (Mixing it up this year)
    Had some issues getting my left shoulder loose before butterfly but mid way thru it was much better.

    500 free

    20x25@:30 fly w/monofin
    20x25@:30 back
    20x25@:30 breast - really surprised I made these, I half expected to change the interval to :35
    20x25@:30 free

    500 free kick w/zoomers every 3rd lap moderate
    200 free EZ

    total 3200 yards
    Categories
    Swim Workouts
  5. Jan 2, 2013

    by , January 2nd, 2013 at 12:23 PM (Workout Swimmer)
    Nice day - air temp of 66, water temp of 81. Hard workout - my arms were literally numb after the Demont set. Boy oh Boy - can hardly wait until Saturday (doubles again)

    600 back/free
    600 P
    3 x 100 K
    600 fly/free/breast/free
    3 x 100 S
    3 x 200 on 3:05
    3 x 100 IM

    Demont set as follows:
    800

    600
    2 x 400
    2 x 200
    4 x 100

    100 easy
    4 x 100 K
    100 easy
    Total: 6900 LCM
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters 5:30 AM Workout -01/03/2013

    by , January 2nd, 2013 at 11:16 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    8 X 150 2:45
    #5-8: negative split

    2 X 300 5:15
    2 X 200 3:30
    8 X 100 1:45
    100's: Descend 1-4/5-8

    SCY

    4 X 100 kick 2:15

    1 X 200 IM 3:30
    2 X 100 IM 1:45
    4 X 50-1 of each stroke- 1:00
    Two rounds

    WARM DOWN: 4 X 50 easy 1:00

    4800 M/Y
    Categories
    Swim Workouts
  7. Maintaining my weight

    by , January 2nd, 2013 at 09:28 AM (After a long rest)
    So Christmas is behind me and I did not have to try too hard to avoid eating junk I did not need. I have always worked best when I have a target and I guess in the back of my mind one of my worries about maintenance as opposed to weight loss is that it's a different kind of goal. It's not a drop or stretch goal it's a maintenance goal. I had a great sit down with my coach on Monday and we discussed a lot including some long term goals and some shorter goals. I feel very lucky to have joined a team with a coach who caters to everyone's fitness goals. I am even more excited that my daughter is in the same program and they seem to want the best for the kids and that does not always mean swimming fast all the time. They emphasis having fun which I really believe is a great long term view. I recall really quick kids I grew up with who were burnt out by the time they were 14 or 15.

    Anyhow back to my weight update. Following advice on the forums I have reset my weight goal on myfitnesspal to weight maintenance. I plan on continueing to track my calories daily since this really helped during the weight loss phase. Despite feeling guilty over Thanksgiving i did not eat my wifes prepared meal(she was not happy about this and told me so) but instead ate a light meal. This time at Christmas I ate everything everybody else ate but in moderation. I weighed in today at 189. I suspect I will continue to drop weight wise but at a much slower rate. I suspect I am building muscle since I am feeling stronger in the pool. My calorie intake is up around 2000 calories compared to the 1200 I was eating during the weight loss phase. I may need to adjust this up as I increase my workouts.
    Categories
    Weight loss
  8. 01.02.12 - Wednesday workout

    by , January 2nd, 2013 at 09:27 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave, Brian and Danny.

    600 Warm up

    8 x 100 Up/Down Fly - 1:30 (:10) base stroke free, Start w/ 100 fly
    4 x 100 Up/Down Fly - 1:40 (:10) base stroke free
    50 Easy

    8 x 50 Stroke - 1:00 easy/hard (did these fly)
    8 x 100 Up/Down Kick - 1:40 (:05) base stroke free
    8 x 50 Free - :50 easy/hard
    200 Free - 3:00 <- sort of a recovery
    4 x 100 Up/Down Back - 1:40 (:05) base stroke free, start w/ 100 Back
    4 x 100 Up/Down Breast - 1:40 (:05) base stroke free, start w/ 100 Breast
    100 Easy

    10 x 100 Pull - 1:20 Odds free, evens backstroke

    100 Cool down

    (5650 Total)
    Categories
    Swim Workouts
  9. Week 13 - IM fun

    by , January 2nd, 2013 at 09:11 AM (After a long rest)
    I had a great workout today despite it being IM day. I actually really enjoyed the session too.

    warm up
    400 free
    6x50 catchup

    Main set

    5x200 IM 25 drill, 25 stroke on 3 min
    4x(3x50 stroke(I did back) on 50, 2x75 kick on 1.20, 200 IM on 2.40)
    100 easy
    4x50 free holding 200 pace on 1 min. I held 27.5s

    Warm down

    200 easy

    Total 4200

    Despite a little tightness in my right shoulder I felt great today and made all the set times quite easily. I was surprised how easy it was going 2.30s on the main set 200 IM quickies.


    I plan on taking my daughter to practice tonight and jumping on the swim bench for30 mins. Hopefully I can loosen up my right shoulder that has been a little tight since Monday. Tomorrow is my first dry land and swim day and we are slowly building pool time, yardage and weights over the next three weeks. I am really excited about this training program and it looks like I have convinced a few of the other guys in the group to workout with me. It's always easier to workout in a group rather than on my own.
    Categories
    Swim Workouts
  10. 1\2\13

    SCM at club (am)

    Warmup
    • 20 x 25 fr @ 0:30


    Transition
    • 20 x 25 fr @ 0:25


    Sets
    • 12 x 25 fr @ 0:23
    • 1 x 500 fr
      • snorkel
      • open turns
      • 310 strokes
      • 8:56

    • 10 x 50 bk @ 0:90
      • 0:54-5's

    • 1 x 500 flutter kick
      • snorkel
      • 12:28
        • lol

    2800m

    Backstroke is like severe turbo lag with compressor surge (sinister stroke).

    Kicking needs to improve somehow. I have a little speed, but only 20 seconds of it, and consecutive bouts of kick speed would require increased rest (alot). I guess my 400m kick would be 8:45 - 9:00. My turns may be contributing factor.
    Categories
    Uncategorized
  11. 01.01.13 - New Year's day swim

    by , January 1st, 2013 at 09:57 PM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave and Danny. Started the year by doing our annual polar bear jump in my neighbor's pool at midnight. Rumor has it the temp was 45 this year. It was nasty cold. I took a deep breath in and dove. As I hit, everything felt like it constricted inside of me and I started gasping as I glided to the shallow end. I stood up still gasping for air getting only short breaths. Finally, as I walked up the stairs, I regained full breathing and felt better. The 50 degree air w/ light drizzle suddenly seemed a lot warmer. This is one of those things that I'm not quite sure why I do it. I suppose there is the rush of adrenaline when I hit the cold water. It's exhilarating, painful and somewhat scary all at once.

    The pool actually opened today. Most of the team met at 10:00 AM for a swim. Afterwards, we went to Dave's house to watch football and consume food. We excelled at the latter part. Had a great time and really enjoyed the company.

    SCY

    600 Warm up

    13 x 200 (various intervals)
    * 1-5 Convert IM -> IM Kick: 3:15, 3:20, 3:25, 3:30, 3:35
    * 6-9 Convert IM Kick -> Backstroke: 3:30, 3:25, 3:20, 3:15
    * 10-13 Convert Backstroke -> Free: 3:05, 2:55, 2:45, 2:35 (made 2:18 on last one)

    9 minutes (maybe it was 11?) 50 easy fly/50 easy choice, repeat
    I did 550 yds

    3 Rounds of:
    * 100 Easy Pull - 1:30
    * 2 x 25 Hard stroke - :40
    * 100 Easy Pull - 1:30
    * 2 x 25 Hard kick - :40
    Dave and I ended up racing the pull instead of taking it easy. Eventually, we were doing 1:03s (I think he was near 1:00 on a couple of them)

    100 Cool down

    (4750 Total)
    Categories
    Swim Workouts
  12. Jan. 1, 2013

    by , January 1st, 2013 at 06:50 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    16 x 25 shooters w/fins @ :40
    -- 8 back, 8 belly
    50 EZ
    8 x 50 @ 1:30 w/agility paddles
    odds = caterpillar fly drill
    evens = double arm torque drill
    50 EZ

    Main Sets:

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

    8 x (25 AFAP + 75 EZ) @ 3:00
    2 free from a dive (11, 12)
    2 back from block (13)
    2 breast dolphin from dive (15)
    1 shooter (9)
    1 flutter kick w/board (11)

    2 x (4 x 25 @ 100 pace @ 15:RI + 100 EZ)
    -- free w/small paddles

    8 x (50 w/small paddles & fins @ 200 pace + 25 EZ back kick) @ 1:30
    odds = free
    evens = evil

    100 EZ

    Total: 3500


    ++++++++++++++++++++++++++++++++++++++++


    Swam in the new year with a HIT workout. Naturally. I like using the small paddles for speed work, but they are just not great for streamlining.

    I haven't seen any new years resolutions in the blogs! I have a few:

    1. Work on my backstroke start. I know, everyone thinks it's my strength, but I have been consistently flat backing starts and not getting a clean entry. I'm not sure if this has to do with the new head back position I've adopted or something else. More arch and more toe flick needed!

    2. Concentrate on keeping my upper body straight while SDK-ing. I've been detecting some upper body undulation in my 50 backs, and I think this is slower for me.

    3. Keep working on the wider pull for evilstroke that helped me drop time at NE Champs. (No resolution at all to do more whip kick. )

    4. Swim freestyle more than once in a blue moon at meets. I had been dong it more in practice last fall with my shoulder improved. This may be somewhat hard as there are only so many meets and I swim all four strokes.

    5. Continue to be entranced with in water strength training. This year, I added bungee cordz to my equipment bag and used my parachute more regularly. I may start doing parachute work in > 25 distances. I'm hoping I can use small paddles more regularly too. Of course, this type of work is very fatiguing, so I have to be careful not to overdo.

    6. Use my 2XU compression top more regularly. I always forget to put it on! Today my excuse was that I had to go to Lil Fort's soccer game straight from the pool.

    7. What else? No GTD suggestions please! (I did swim a whopping 17 more miles than last year topping out at 348.)


    I did spot my wayward training partner Speedo at the Fairfax New Years Eve 4 miler yesterday. Since Lil Fort smoked him, I think his real future is still in swimming.
    Categories
    Swim Workouts
  13. Happy Birthday (in meters) to us all!

    There is a so-called polar bear swim here in Walton County—if you can call an event that takes place in conditions that would melt an actual polar bear that—but this year it got cancelled because of surf and currents. I went in for my own private New Year’s Day swim anyway, enjoying a mile barefoot run on the sand before a brief dip this morning. Winds were brisk from the southeast, but the air was warm, low-70s already by mid-morning. I didn’t swim much, just played and let the waves toss me around for a bit before heading in. It was a good way to start the new year!

    Categories
    Uncategorized
  14. 2012 In Review

    by , January 1st, 2013 at 04:21 PM (Alex's swim journal)
    2012: Despite all signs to the contrary (Record hot spring in WI, Super-storm Sandy, Notre Dame making the BCS national championship game?!), the four horsemen of the apocalypse did not make an appearance at the end of the 13th Mayan Baktun to terminate the universe as we know it. 2013 is here, and a whole new set of goals, but before looking too far ahead into this, as yet unknown, but hopefully "lucky" 13th year of the 21st century, I would like to mark the the new year by taking one last look back at the old.

    2012 was my first "full" year as a swimmer, as opposed to a runner cross-training in the pool. I ended 2011, having become a swimmer only 6-8 months before, with 335 miles and then set my 2012 goal for 420 miles, hoping to average 2000 yards a day. By April I was so far ahead of my goal pace I decided to make the goal 500 miles. Would there be a new swim suit in the mail come year end? Here's how I did by month:

    Month--Total Distance
    Jan--45.11 miles (=79,400 yards, =72,603 meters)
    Feb--46.42 miles (=81,700 yards, =74,706 meters)
    Mar--45.63 miles (=80,300 yards, =73,426 meters)
    Apr--55.51 miles (=97,700 yards, =89,337 meters)
    May--62.61 miles (=110,200 yards, =100,767 meters)
    Jun--51.89 miles (=91,324 yards, =83,507 meters)
    Jul--56.76 miles (=99,895 yards, =91,344 meters)
    Aug--27.47 miles (=48,355 yards, =44,216 meters)
    Sep--27.51 miles (=48,425 yards, =44,280 meters)
    Oct--31.31 miles (=55,112 yards, =50,394 meters)
    Nov--42.60 miles (=74,983 yards, =68,565 meters)
    Dec--53.88 miles (=94,825 yards, =86,708 meters)
    Total 546.72 miles (=962,218 yards, =879,853 meters)

    Nearly 1,000,000 yards for the year (that certainly would have brought about a world ending cataclysm--phew!). Lots of little goals along the way...
    1. breaking two miles in my first 1-hour postal swim;
    2. my first 50+ mile month;
    3. my first 60+ mile month;
    4. doing a 12K continuous pool swim in my buildup for open water events;
    5. my first USMS Open Water 5K;
    6. my first USMS 5K postal swim;
    7. mastering the flip turn;
    8. first time starting off the blocks;
    9. my first meet EVER;
    10. my first attempts at fly and IM in practice.

    Some goals eluded me:
    1. swim all the postals--just couldn't work out the logistics for the 10K, and I was running out of gas at the end of the summer anyway!
    2. swim my first 10K or 10K+ open water competition--I had one or two opportunities in the area, but there were conflicts on the weekends toward the end of the summer as we prepared to see our oldest off to college for the first time.

    Some interesting discoveries and fun moments along the way:
    1. Speedo Endurance: after burning through swim suits at the rate of roughly one every two months for about a year, I found that Speedo Endurance really does hold up where other fabrics don't. Been using the same two suits (alternating blue and black) since May; that's a lot of miles!
    2. I like working on the "other" strokes... and not just using them as recovery lengths in long distance freestyle interval workouts.
    3. Swimming is like running, in that it keeps me working on my aerobic and my endurance, but it's also like golf--because technique is so important (and often frustrating!); I can always be refining, and focus is extremely important for maintaining good form. (Bonus: swimming is cheaper than golf!)
    4. Anthony, my second son, swam his first mile swim this summer--becoming the third in the family to complete the BSA mile swim.
    5. Anthony and Aaron (my youngest) have both taken to swimming and have set goals for swimming the mile (or swimming it faster) this coming summer. I now have company in the pool from time to time!
    6. I finished the year in GTD just outside the top 10 at #11 in my age group; I thought top 20 would be out of reach until I realized half way through the summer, that there really aren't that many people crazy enough to put in 40-50 miles per month, month in and month out. Go endurance junkies!

    So what will 2013 bring? I'll blog my specific goals for the coming year tomorrow; but I just entered my GTD goal for 2013 a few minutes ago: 550 miles.
    Categories
    Uncategorized
  15. Tue Jan 1st, 2013 Happy New Year

    by , January 1st, 2013 at 03:07 PM (Ande's Swimming Blog)
    Tue Jan 1st, 2013

    Today FINA considers me 50 for SCM & LCM even though I don't turn 50 for 4 months & 3 weeks

    Recently Renewed my 2013 USMS membership
    http://www.usms.org/reg/
    http://www.usms.org/reg/content/benefits

    Don't have a team?
    Consider registering with: Longhorn Masters / TXLA
    especially if you ever swam for Longhorn Aquatics club or Masters, UT or if you are coming to the
    2013 South Central SCY Zone Championships
    April 5, 6 & 7 in Austin at the UT swim Center and you want to do some relays

    Swam: a double yesterday LCM again, was close to cramping, missed warm up

    Today:
    Whitney Coached
    9:00 - 11:00 dove in on time
    SCY UT Swim Center main pool
    Swam with Dick
    beside Stan, Kellie, Larry, Jeff, & Sharon
    kellie went pretty fast

    assigned: 13 rounds of
    a 400 or 5:00 on 7:00 odd: FR evens: toys
    Followed by a 50 Fast on 2:00
    Did: 7 rounds then got out
    Odds did 500 fr went
    6:00 5:40, 5:48,
    5:22 did 1 SDK on each length
    Evens: swam 500 on #2 went 5:50ish,
    kicked 400 on #4, went 450 on #6
    50s: most were FR went 25s, did a couple FL, & 1 flutter K with a board, didn't do the 7th 50, then got out

    I'm a little tired, bet I'd be fried if I did the whole work out

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Categories
    Swim Workouts
  16. 12\30\12 weights/swim

    Weights at club
    • Chest and back


    SCM at club
    • Filmed workout
    • Already warmed up
    • 6 x 50
      • Free - 40 seconds, 35 strokes
      • Back - 41 seconds, 24 strokes
      • Breast - 58 seconds
      • Fly - 40 seconds. 14 stroke
      • Drill
      • Kick for time 20 (46)

    • 3 x 50
      • easy
      • 3 strokes fast then easy
      • 27 strokes in 40 seconds

    • 25 for time (dive from side)
      • 13 flat, 15 strokes

    • 3 x 50 [25 fast (log)/25 easy]
      • 15 strokes in 17 seconds
      • 17 strokes in 15 seconds
      • 16 strokes in 14 seconds

    • 1 x 50 - easy
      • 29 strokes in 43 seconds

    • 1 x 50 - eight strokes fast then easy
      • 42 seconds


    Warm down
    • 500 - with snorkel, open turns
      • spent about 1 second each time on walls
      • 9:05
      • 1st 250 done in 160 strokes (0.64 s/m)
      • 2nd 250 finished in 146 strokes (0.58 s/m)


    1225

    Spent most of 12/30 installing a Grohe faucet on to our kitchen sink. Should have been a 1.5 hour job, but whenever I torqued the new faucet down, it would mount about 1 slanted to the right. Soon discovered the sink's lower faucet support surface had a bend in the area the new faucets clamp needed to mount on. So I had to fabricate the supplied clamp to fit by hand. First tool of choice was my grinder to get the bulk material - but the motor burned up not long after I ground a chunk of skin from my thumb (said a few bad words that echoed throughout the zip code). After that, it was about 9 to 10 trips from the garage, filing away on where material wasn't wanted, then back to the kitchen for another install to see how much, and where, more filing was needed. Must have installed the faucet 12+ times to test fit. Spent entire day (except the swim and weights) on my back under sink, hurdled over cabinet door frame, with a disposer rudely to my right - in my face fashion, drainage pipes in the way with sharp pvc fitting burrs, and metalic worm clamps slicing up my forearms and knuckles.

    In the end the faucet is great and is a big improvement, but it will take some time for me to truely enjoy cleaning dishes with it dispite making the job much easier.

    Wounds need to heal another day before I swim again, but I couldn't have finished the job without this stress reliever swim break I took at the early stages leading up to the faucet drama. Otherwise I would have given up and purchaced a sink to fit the faucet. Good thing I didn't, I probably would have needed a cabinet to fit the new sink, but that would require a kitchen to fit the cabinet, and so-on. Actually I would have pulled the old faucet from the trash and reinstalled the miserable thing.

    Updated January 1st, 2013 at 12:18 PM by __steve__

    Categories
    Uncategorized
  17. Cool New Stuff (January-February 2013)

    by , January 1st, 2013 at 12:00 AM (SWIMMER Editorials)
    As I write this, two very exciting things are happening at the USMS National Office. By the time you read this, they should both be up and running. (Since huge projects have a way of taking on lives of their own, I write with only a wee bit of trepidation.)

    The first is that we’ve asked our publication partner, Anthem Media Group, to create a digital version of SWIMMER, one that can be read on your computer, tablet, or, if you have a hankering and really good eyes, your smartphone. The digital version is available to any current member, and can be accessed through your MyUSMS account. (If you haven’t set that up yet, visit usms. org/admin/lmschb/usms_create_forums_acct. pdf for step-by-step instructions). In addition, we’re busy digitizing previous issues of SWIMMER, so check the Archive tray on the left side of the screen and watch the library grow.

    We’re not going all Newsweek on you, though; the paper edition will still be delivered to you unless you unsubscribe from it through your LMSC registrar.

    The second project is a redesign of usms.org. If you haven’t visited in a while, you need to—we think you’ll love the new look and feel. Our website has always been a work beast, with many customized tools that have aided our volunteer leaders in digitizing, organizing, and presenting information for our members. It still does all that and more, only now it does it in a sleek and gorgeous new skin. We’re also sourcing new content and have created a video gallery, where you’ll find technique videos, product reviews, event recaps, and more.

    As always, we welcome your feedback. For comments, questions, and suggestions about SWIMMER or the stories and articles on usms.org, you can email me directly at editor@usms.org. For the website redesign, email support@usms.org.

    Wishing you the very best in 2013.

    Updated July 1st, 2014 at 10:39 AM by Editor

    Categories
    Staff Blogs
  18. Mon. Dec. 31, 2012 9:00-10:30am at Hood - LCM

    by , December 31st, 2012 at 08:16 PM (Fast Food Makes for Fast Swimming!)
    I was able to drop in with the Oregon Reign Masters group out at Mt. Hood Community College in Gresham, OR on my way out of town from the Portland area this morning. Workout was coached by Dennis Baker. He was happy to see me there, and I was "happy" to see the outdoor pool was set up Long Course METERS!! They have a new bubble top over the pool which now makes it possible to swim outside at this time of year. Otherwise the pool would be unusable.

    LCM
    Warmup:

    400 Free
    200 Kick w/ board
    400 Free Pull
    200 more of Free waiting for the group
    (1200/1200)

    6 x 50 Free Desc. 1-3, 4-6 @ :10 rest
    (300/1500)

    Main Set: Idea is to get faster on each set of two 100s, even with less rest

    2 x 100 Free @ :20 rest (went 1:23s)
    2 x 100 Free @ :15 rest (went 1:19s)
    2 x 100 Free @ :10 rest (went 1:15s)
    200 Free Pull
    1:00 rest
    2 x 100 Free @ :20 rest (went 1:20s)
    2 x 100 Free @ :15 rest (went 1:17s)
    2 x 100 Free @ :10 rest (went 1:13s)
    200 Free Pull
    (1600/3100)

    400 Kick w/ board, but must be fast in & out of the flags
    (400/3500)

    12 x 50 Free Pull @ :55
    every 3rd one breath the least amount possible - basically I did a 6 stroke breathing pattern on these.
    last one I did a :33
    (600/4100)

    6 x 50 IM (yes 12.5 of each str.) @ 1:10
    I did 3 x 50 Fly, and 3 x 50 Back
    (300/4400)

    100 EZ and out

    ------------------------------
    4500 LCM in under 90 minutes, then hit to road back to home for 5 hours of fun. At least the roads were clear and no snow problems to deal with.

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    Finished up the year with:
    My Go The Distance 2012 Progress
    581.31 miles swum (=1,023,114 yards, =935,535 meters).


    ---------------------------------------------------------------------

    Oh, and here is a picture of my Animal Meet trophy award from the meet on Sunday.

  19. Workout 12/31/12:

    by , December 31st, 2012 at 04:04 PM (Maple Syrup with a Side of Chlorine)
    Had a busy weekend at work, as well as some more snow overnight into Sunday so I was able to keep up some drylands in the beautiful cold - just waited for a bit after finishing up before heading inside to admire the quite snow slowly drifting to the ground.

    For the second week in a row I was able to get basketball in on Sunday. Last week it was 3x3 half-court for about an hour, and last night was old dudes vs young bucks, 3x4. full-court. I am usually the oldest; we played for just under two hours and won the first game.

    Slept in this morning and hit up the rather busy adult swim lanes at lunchtime:

    - 200 FR/200 Bk w/u

    Go 4 times through with snorkel:
    - 100 kick on 1:45
    - 2 x 100 FR pull on 1:30 with agility paddles

    200 (very broken) IM and then a 100 back with agility paddles

    10 x 50 on :45 pull with buoy
    - maintained 33-34 throughout

    Go 4 times through:
    - 50 fast stroke on :60 (IMO by round)
    - 100 strong on 1:40

    - 100 IM for time: 1:08.8

    200 loosen and out
    (Solo/Rec/3300 yds/75 min)
    ---------------------------------

    My back has been stiff from shoveling and bball, so today was more or less another stretch-out swim. I had notions of 100 x 25 (since that is about my max time limit available to do), so settled on at least 100 lengths.
    Mission accomplished.

    So, GTD for the year looks like:
    My Go The Distance 2012 Progress
    261.46 miles swum (=460,165 yards, =420,775 meters).
    Made my goal of 250 miles at the BU meet a few weeks ago. I really like the flogging ability that we have with our USMS membership to keep track of our yardage. For comparison, I swam 235.24 miles in 2011 (goal = 200), and 137.17 miles in 2010 (goal = 100). With no planned absences from the pool (vacation or closures) for 2012, I will set a goal of 300 miles. I have already signed up for the USMS 10 mile wave at Kingdom Swim, and if I can get clearance from Lena I would really like to splash in one of the 8 Bridges stages.

    Here is to a happy and healthy new year to all of my swimming friends and their families. Many blessings from Vermont.
    Categories
    Swim Workouts
  20. Monday, December 31, 2012

    by , December 31st, 2012 at 02:38 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 66, pool at 81, 100% water clarity.
    Sunny skies with humidity at 63%

    *Warm up*
    200 FR
    6x50 FR K on 1:00 desc 1-3,4-6
    4x75 FR P on 1:10 desc 1-4
    8x25 FR S on :30 desc 1-4,5-8

    *Set 1*
    3000 FR Ladder Swim on 1:30/100 base interval; 100-200-300-400-500/1 min rest/500-400-300-200-100
    Up ladder - desc pace 100 - 500/Down ladder - 500#2 (@/faster 500#1), desc pace to 100

    • Up: 1:10, 2:17, 3:22, 4:28, 5:37
    • Down: 5:36, 4:25, 3:16, 2:09, 1:02


    *Set 2*
    1000 BK Swim w/paddles, fins
    Steady state swim

    *Set 4*
    10x50 FR on :45
    did 1-5)32-29, 6-7)31-29

    Warm down: 100 EZ

    Comments:
    Had to swim SCY at FMAC over LCM at FGCU this morning due to only possible way to get a workout within our family activities but not swim at the community pool again.

    • Warm Up - Pace work to get ready for Set 1.
    • Set 1 - In this ladder swim, going up the ave 100 pace must be faster each swim to the 500, then the 500 starting down must be at/or faster then first 500 with each swim to the last 100 descending in ave 100 pace.
    • Set 2 - Paddles/fins steady state backstroke is fun and fast, really works the legs.
    • Set 3 - Working to build up more speed in Freestyle.
    Categories
    Swim Workouts