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  1. 11|27|19 SCY

    by , November 27th, 2019 at 06:30 PM (Blog)
    Had 35 minutes to swim

    200 warmup
    6 x 25 nb fr on 1:00
    4 x 25 kick on 1:00
    4 x 25 on 2:00
    2 x 25 kick on 1:00
    8 x 25 on 1:00

    800 yds

    Updated December 4th, 2019 at 09:21 PM by __steve__

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  2. 100's!

    by , November 27th, 2019 at 12:39 PM (Middle Aged Distance)
    I had a good set of 40x100 planned for today, but when I got to the pool it was GREEN. Like green green (see below). Apparently the power went out last night and the pool was still trying to recover. I really tried to swim through it, and 20 years ago I would have been able to but I couldn't power through today, it was too gross. I got through 1500 before I had to get out. BUT if you have a nice healthy pool to swim in today, here is the set I was going to do...

    40x100

    5 fr swim @ 1:30
    5 bk swim @ 1:30
    5 fr pull b+p @ 1:25
    5 br swim @ 1:40
    5 fr w/ pads @ 1:20
    5 IM swim @ 1:35
    5 fr swim @ 1:15
    5 k w/ fins @ 1:30

    Feel free to add a w/u & w/d if you need it - my plan was to use the first 5 swim as warm-up and the last 100 kick easy warm down.

    Happy Thanksgiving everyone!

    Click image for larger version. 

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  3. 11|26|19 SCY

    by , November 26th, 2019 at 01:41 PM (Blog)
    SCY 35 min
    500 warmup with fins and snorkel
    8 x 25 flutter kick on 0:45
    100 bk
    100 one arm drills
    4 x 25 head up fr with fins/25 ez on 1:00
    300 drill
    25 fly fins
    25 ez

    1350 yds

    Had to awake up at 3:30 to get to pool in time for 35 min. I am feeling it now but very happy I got to swim.

    Updated December 4th, 2019 at 09:22 PM by __steve__

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  4. Anyone have an interesting workout?

    by , November 26th, 2019 at 11:40 AM (Middle Aged Distance)
    Hi all -

    It seems after my meet this weekend I'm a little unmotivated to get back in the water! Yesterday I got in and got right back out after a 900 "meet warm down" as I'm going to call it.

    I need something to keep my attention span today to fight through it, anyone have a good/interesting workout to share?

    Happy Swimming!

    Website: www.thelaneline.com
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  5. 11|24|19 SCY Buckner fitness pool

    by , November 24th, 2019 at 11:08 PM (Blog)
    Had to ride mtn bike with snow tires 9.2 miles over ice to swim. My first swim in weeks. A very nice pool - enjoyed the comfy 83° water after being exposed to alaskan air.

    15 x 50 on 1:00 mixed fr/strk
    10 x 15m fr fast /15 ez bk on 1:00
    25 uwdk
    75 ez
    10 x 25 on 0:45 flutter kick
    200 ez
    50 mild sprint 29
    12 x 25 dps drills
    *cramps from improper bike fit + swimming*
    15 min jacuzzi, almonds, 1 apple
    1000 various drill

    3000 yds

    Updated December 4th, 2019 at 09:25 PM by __steve__

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  6. Meet Results!

    by , November 24th, 2019 at 10:34 AM (Middle Aged Distance)
    Hey all! Yesterday I did my second Masters meet ever (it's hard to find meets around the Memphis area so I have to travel) and I'd call it a success! I finally tackled the 200 fr and it was a little off what I thought I could go, but for the first time in my swimming career I was thinking, "this is kind of fun!"

    I have never once thought a 200 free was fun, so I consider this meet a win no matter what my times were. I met some more great people, hung out with friends and got to bring my kids along. The funny part is my daughter will be swimming in the exact same pool two weeks from now for a meet of her own.

    Anyone else have a meet coming up? If so, good luck!

    Here were my events and results. It was a SCM meet which I find a bit odd but, still fun!

    50 free: 28.09
    100 free: 101.29
    200 free: 2:16.93
    50 breast: 38.72
  7. 11/21/19 Workout

    by , November 21st, 2019 at 09:30 AM (Swimming Through Jello)
    Thursday, 11/21/2019 Pool Workout
    Shoulders were pretty much trashed today after past couple of days of gym!400 sw/300 IM k-dr-sw/200 k/100 IM dr

    5x50 fr :55 br5/7 x25
    5x50 kicking drill 1:00 mix strokes

    2x150 mixed IM 2:30
    4x75 sw/k/sw st 1:20
    6x50 fr push pace :50
    4x75 sw/k/sw st 1:20
    2x150 mixed IM 2:30

    8x50 V.S. x25 :50

    16x25 w/fins :30
    1 - scull
    2 - streamline k
    3 - power drill
    4 - sw fast

    100 ez
    2x25 fast 25 off blocks + 25 ez
    100 ez

    4100y
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  8. 11/19-11/20 Workouts

    by , November 20th, 2019 at 11:48 AM (Swimming Through Jello)
    Tuesday, 11/19/2019 CrossFit Workout

    Warmup - running, plyos, stretching

    Strength - Shoulder Press - 45/5, 75/5, 95/8,8, 100/8, 105/8

    Conditioning - AMRAP 12
    1 power clean 155#
    100m run
    3 bar MUs
    + 1 power clean per round
    7 rounds + 8 power cleans

    Wednesday, 11/20/2019

    Warmup - rowing, KB warmup

    Strength - Deadlift - 135/8, 225/8, 275/5, 295/6,6, 305/6, 315/6

    Conditioning - In teams of 2
    3 rounds
    200m farmer's carry (split 100m, I did 75# DBs)
    30 TTB (I did 2 sets of 10)
    40 cal row (I did 20 each round)
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  9. Wednesday Workout Revival

    by , November 20th, 2019 at 11:28 AM (Middle Aged Distance)
    Hey all,

    Thought I'd post this workout I wrote from September (when I wasn't posting much). It's a little bit of aerobic swimming with some good sprint/breath control at the end. I'm only 4 days out from my second swim meet of the year so today I'm just doing some recovery. I'm taking on the 200 free at this meet, hopefully I make it through! It was always one of my best events but least favorite...

    W/U (900):

    4x125 @ 2:00 - 75sw/25dr/25st

    8x50 @ :50
    o - dr/build
    e - smooth swim focus on stroke count

    Main (1200):

    6x200 swim @ 2:40/2:35/2:35/2:40/2:30/2:35
    *start with your aerobic base pace and vary by: p/p-:05/p-:05/p/p-:10/p-:05

    Kick (400):

    4x75 k w/ fins @ 1:20
    4x25 k fast no fins @ :30

    Sprint (600):

    4X[
    1x50 fast @ 1:20
    1x25 1 breath (2 breaths rd 4) @ :30
    1x25 fast @ :30
    1x25 easy @ :30
    1x25 no breath (1 breath rd 4) @ 1:10 (for ~1 min rest between sets)

    *Rd 1&2 swim free, Rd 3 free w/ fins, Rd 4 fly

    100 easy

    Total: 3200
    Categories
    Swim Workouts
  10. Time to renew.

    by , November 19th, 2019 at 05:40 PM (Questions from Coaches)
    'Tis the season to ask your members to renew their USMS membership for 2020. I recognize having to face the reluctance of some to renew or register is more than likely not your favorite coaching responsibility. Membership, however, is the leading source of revenue to operate our organization at the national and LMSC levels, allowing us to provide the services our clubs, coaches, and members request.

    For swimmers reluctant to join because they don't participate in USMS-sanctioned events, ask them to join not for themselves but to support the good work our organization does reducing the risk of drowning with our ALTS initiatives, providing structure for healthy lifestyle choices, and encouraging adults to swim for a lifetime.

    When your swimmers do register, please be sure to thank them for supporting an organization that supports you and brings the joy of swimming to thousands of others, now and in the future.
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  11. Club contacts, coaches and ALTS instructors.

    by , November 19th, 2019 at 05:35 PM (Questions from Coaches)
    Q: Are club contacts, coaches, and ALTS instructors recognized differently in the USMS registration database?

    A: Yes, and it’s important to know how they are different. Each provides an essential function and plays an important role within our organization.

    Club contactsare the individuals who identify themselves as such during the club or workout group registration process. The club contact is given access by USMS to edit club information in the USMS database and to perform the annual club renewal. These individuals access their club’s database via a dashboard located on their personal My USMS profile.

    The club contact is the individual who receives important information from USMS that relates specifically to clubs and workout groups. All inquiries from prospective members generated by the USMS searchable database Club Finderor from USMS marketing campaigns such as Try Masters Swimming Week go to the club contact. It is the responsibility of the club contact to respond to the perspective member or notify the individual at the club who is responsible.

    Clubs represent our organization at the local level and are often the first contact for a prospective member. I hope you’ll treat that individual in the same manner you would like to be treated under similar circumstances with a timely, professional, and courteous response.

    USMS certified coaches and ALTS instructorsare the beating heart of our organization.
    Both, if applicable, should be listed by the club contact on the club’s profile. When a USMS-certified coach or instructor is listed in the club profile, a corresponding badge is posted on the club’s Club Finder page. Currently, coaches and instructors do not receive information emailed directed to the club contact unless they are one and the same person. Therefore, if they are not the same person, it is imperative that the club contact share pertinent information with the club’s coaches and instructors.

    Enhancing the swimmer experience remains our North Star. Teamwork between all responsible parties will help ensure our direction stays the course.
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  12. Sprint Day for Monday Motivation

    by , November 18th, 2019 at 12:13 PM (Middle Aged Distance)
    Truth be told I'm not sure I was ready for this today early on a Monday, but I have a meet this weekend so I'm sure I needed it. I didn't write this one, it's courtesy of my coach. I have to admit for being a sprinter, I don't enjoy sprint workouts so I just tried to focus on turns and finishes.

    W/U (800):

    400 swim mix
    200 kick IMO by 50
    200 - 25 1/2 kick 1/2 sc, 25 dr

    Breath Control (400):

    400 swim
    1st 100 - Breathe every 5,4,3,2 by 25
    2nd 100 - 2 breaths each 25
    x2
    *Note: I did the 1st 200 w/ paddles, then took them off for the repeat.

    Main (1500):
    *You can bank the rest on all the easy swims

    20x50 @ 1:00
    1 fast, 1 easy
    2 f, 1 e
    3 f, 1 e
    4 f, 1 e
    5 f, 1 e

    20x25 - All easy @ :30
    1 f @ :20
    1 e
    2 f @ :20/:25
    1 e
    3 f @ :20/:25/:30
    1 e
    4 f @ :20/:25/:30/:35
    1 e
    5 f @ :20/:25/:30/:35/:40
    1 e

    300 easy choice cool down

    Total: 3000
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    Swim Workouts
  13. Weekend Workouts

    by , November 18th, 2019 at 09:28 AM (Swimming Through Jello)
    Saturday, 11/16/2019 Pool Workout

    200 fr/100 k/200 p/100 k/200 bk/100 k/100 IM dr

    5x50 :50 best average (:30) + 50 ez
    5x50 :55 best average (:29) + 50 ez
    5x50 1:00 best average (:27 mid) + 50 ez
    5x50 1:05 best average (:26 mid) + 50 ez
    5x50 fly 1:10 best average (:27 first, then slowly died :P) + 50 ez

    4x IMO{50 1:00 1st 15 fast
    50 1:00 middle 15 fast
    50 1:00 last 15 fast
    100 k ez NTOB}

    200 warmdown

    3700y


    Sunday, 11/17/2019 Garage Workout

    w/53# KB
    4 rounds
    20 RKBS
    5/arm KB snatch
    to backyard and back overhead carry, switch arms halfway


    Monday, 11/18/2019 Pool Workout

    Coach didn't show up so I did double duty. Kinda incoherent workout at last minute.

    1000 mix

    fr D1-3{3x100 1:30
    3x50 :50
    3x25 :30}
    25 ez

    p/pads D1-3{3x200 3:00
    3x100 1:30
    3x50 :50}

    k/fins D1-3{3x100 1:30
    3x50 :50
    3x25 :30}
    25 ez

    4xIMO{2x25 streamline k :40
    2x25 power drill :35
    2x25 sw fast-ish :30
    50 ez 1:00}

    100 warmdown

    4300y
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  14. Friday Mix - 11/15/18

    by , November 16th, 2019 at 09:45 AM (Middle Aged Distance)
    I wrote this workout with this intention of doing it Thursday, but instead took that day off after hurting a bit from an arm workout. I tried to do some short iterations and repetitions to keep my interest up - I wasn't up for any longer aerobic sets. The main set took a little longer than expected so I had to cut the pull set to run to a meeting, but I'll leave it in here so you can see/do the full workout.

    W/U (1100):

    300 sw - fr/bk/br by 25 x 4
    4x50 RIMO @ 1:00 - dr/sw
    200 k w/ fins
    2x75 @ 1:15 - build by 25 and hold stroke count
    100 IM swim
    100 fr dr w/ fins
    50 kick fast

    Main (2000):

    4X [

    2x50 kick no fins @ 1:15/1:10/1:05/1:00
    1 - fast
    2 - easy (bank rest)

    1x150 pull @ 2:00

    2x75 stroke @ 1:30 - 50 build/25 fast

    2x25 @ :30
    1 - 1 breath
    2 - no breath

    1x50 easy

    1 min rest between rounds]

    Pull (1000):

    8x125 pull w/ pads + buoy
    *try to maintain stroke count between smooth & fast

    1 - 100 smooth/25 fast
    2 - 75 sm / 50 f
    3 - 50 sm / 25f / 50 sm
    4 - 25 sm / 75 f/ 25 sm
    5 - 50 f / 25 sm / 50 f
    6 - 75 sm / 25 f / 25 sm
    7 - 125 f
    8 - easy (no paddles)

    100 easy

    Total: 4200

    Website: www.thelaneline.com
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  15. 11/14/19 Workout

    by , November 14th, 2019 at 09:46 AM (Swimming Through Jello)
    Thursday, 11/14/2019 Pool Workout

    Lower yardage, higher intensity today. Fun!

    3x{100 fr/100 IM/100 p/100 k}

    1x100 fr 2:00 (1:07)
    8x25 fl :40 best average (:13 mid)
    1x100 fr 2:00 (1:04)
    8x25 bk :40 best average (:13 mid)
    1x100 fr 2:00 (1:00)
    8x25 br :40 best average (:15 low)
    1x100 fr 2:00 (:57)
    8x25 fr :40 best average (:12 mid)
    1x100 fr 2:00 (:53 high)

    200 ez

    3x{4x50 k IMO 1:00
    2x25 fast :30 w/fins}

    200 warmdown

    3650y
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  16. 11|12|19 LCM

    by , November 13th, 2019 at 04:46 PM (Blog)

    LCM
    Wasn’t motivated today therefore just the following:

    9 x 50 free/50 kick straight through
    • kick order of: flutter, back, UW atlantis

    50 right arm free, breathe left

    50 left arm free, breathe right




    11|10|19
    2x12 DBBP+LPD+LP superset
    2x 7 shoulder press
    0.5mi on curve treadmill barefoot 4:40
    5x1min work/1 min rest acid bombs on rogue airbike



    Updated November 14th, 2019 at 02:40 PM by __steve__

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  17. 11/12-11/13 Workouts

    by , November 13th, 2019 at 02:51 PM (Swimming Through Jello)
    Tuesday, 11/12/2019 CrossFit Workout

    Warmup - band stretches, plyos

    Strength - A) Shoulder Press - 45/5, 75/4, 95/3, 110/1, 120/1,1,3
    B) Reverse lunge - 120/12, 135/12, 155/12

    Conditioning -
    500m row
    40 squats
    30 situps
    20 pushups
    10 pullups
    3:47


    Wednesday, 11/13/2019 CrossFit Workout

    Warmup - rowing, barbell warmup

    Strength - Deadlift - 135/5, 225/3, 275/3, 315/2, 345/1, 365/1,1,1,1,1
    //Last single was supposed to be an AMRAP set but I really wasn't feeling it for some reason this morning.

    Conditioning - 8 rounds rowing
    :45 on/:15 off
    :30 on/:30 off
    :15 on/:45 off
    314 total calories
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  18. Tuesday - Fighting the Cold

    by , November 12th, 2019 at 02:00 PM (Middle Aged Distance)
    Winter has officially come... this morning my car registered in at a whopping 20 degrees. It did not make me want to jump in a cold pool, but I did anyway. Anyone else feeling the weather struggle? The second main set here I borrowed (and modified a bit) from my masters coach - the rest I wrote.

    I hope everyone is staying warm in this winter weather!

    W/U (1000):

    400 sw
    300 kick w/ fins
    300 IMO - k/d/s by 25

    Main 1 (1200):

    4x300
    1 - @ 4:00 - pull w/ pads + buoy
    2 - @ 3:50 - pads only
    3 - @ 3:40 - swim no equipment (have fins handy, I only got about 5-8 sec rest)
    4 - @ 3:30 w/ fins

    100 easy

    Main 2 (1500):

    3X[
    1x100 swim @ 1:15/1:10/1:05 by round
    2x75 @ 1:20/1:15/1:10 by round - 25k/50dr
    3x50 @ 1:00/:55/:50 by round - desc 1-3
    4x25 @ :30 swim non free]

    1 min break between rounds

    In the main 2 set, the original practice had a 150 pull @ 2:30 - maintain stroke count after the 4x25. I was short on time so I took that part out, but feel free to keep it in if you want to add a little more length to the workout.

    Total: 3800

    Website: www.thelaneline.com
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  19. Weekend Workouts

    by , November 11th, 2019 at 09:30 AM (Swimming Through Jello)
    Saturday, 11/9/2019 Garage Lifting

    Warmup - plyos, stretching, barbell warmup

    Back Squat - 45/5, 135/3, 185/3, 225/2, 240/1, 255 (pause)/1,1,1,1, (no pause) 3

    Hang Power Clean + Power Jerk - 95/3+1, 135/3+1, 165/3+1, 185/3+1x3

    Shoulder Press - 45/5, 75/3, 95/3, 115/3,3,3


    Sunday 11/10/2019

    16 mile bike ride


    Monday, 11/11/2019 Pool Workout

    In hindsight, the 16 mile bike ride after not riding for a couple months was probably not the best idea - got some pretty bad quad cramps early on here!

    10x100 o-fr 1:30, e-k/dr 1:40

    6x100 p 1:30
    25 fr/25 shark

    2x{4x25 UWK :40/:30
    4x50 sw/k 1:00/:50
    4x75 50 1-arm/25 sw 1:20/1:10
    4x100 build 1:30/1:25}
    rd2 w/fins

    8x50 :55
    d1-4 br; 5-8 k

    Buckets - 8xUW + 3 fast cycles

    200 warmdown

    4400y
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  20. 11|8|19 LCM

    by , November 9th, 2019 at 02:05 PM (Blog)
    12m wide area, dive off side:
    10 x 24m nb fr on 0:75
    • work each turn

    LCM
    100ez
    25m kick timed (estimated where 25m was) 0:21
    100m kick timed 2:20
    • 25m splits: 0:27, 0:32, 0:40, 0:41

    Fr with fins: 4 x 17.5m all-out/32.5m ez
    300 drill with fins as:
    • 50 head-up fly kick free (0:30)
    • 50 recovery
    • 200 various





    The horrible 100 LCM kick time shows I am slowing down prior to 50m. I looked up at one of the digital timers to get the mid length splits. My 25m time also shows I need more raw speed

    Updated November 9th, 2019 at 02:52 PM by __steve__

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