PM SCY Solo @ LRRC "Outside is the best side!" 2x 300 swim 4x75 @ 1:20 k/dr/UW w/ fins 6x50 @ :45 D1-3 in pairs w/ SP + SNKL 300 @ 4:00 PINK pull w/ paddles + SNKL 3x100 @ 1:20 @ 1000 PACE (goal pace for meet on Saturday: 1:05) 100 EZ Total: 2500 1:04, 1:05, 1:05 on the 100s.
LCM Warm up 3 x 100 2:00 8 x 50 1:15 alt 2stroke/2free 3 x 100 2:30 kick 6 x 50 :50 desc 1-3/4-6 Main set 1 x 50 1:05 easy 1 x 50 1:05 fast free 1 x 50 1:05 easy 2 x 50 1:05 fast breast 1 x 50 1:05 easy 3 x 50 1:05 fast back 1 x 50 1:05 easy 4 x 50 1:05 fast fly Freestyle set 1 x 50 :50 mod 1 x 100 1:40 long & strong 1 x 150 2:30 last 50 strong 1 x 200 3:20 neg split 1 x 250 4:10 last 100 strong 1 x 250 3:45 last 100 strong 1 x 200 3:00 neg split 1 x 150 2:15 last 50 strong 1 x 100 1:30 build 1 x 50 :45 strong Kick set 1 x 50 1:30 1:00 [vertical kick] 1 x 100 2:30 1:00 [vertical kick] 1 x 200 5:00 1:00 [vertical kick] 1 x 50 easy kick Warm down 4 x 50 1:00 Total: 4100
PM SCY Solo @ LRRC "Champions League football ruins Wednesday afternoon practices" 400 swim 10x100 @ 1:10 swim w/ fins + paddles + SNKL Total: 1400 CORE 7 to follow
Updated April 25th, 2018 at 08:36 PM by Calvin S
LCM intervals left, SCY intervals right Warm up 1 x 200 3:30 [3:15] 3 x 100 2:00 [2:00] 50st/50fr 6 x 50 1:05 [1:00] 25fast/25easy choice 1 x 200 5:00 [4:30] kick Sprint set 6 x 50 1:20 [1:10] Alt 1easy/1fast choice 1:00 rest 2 x 100 4:00 choice sprint broken at the 50 for 5secs Main set 3x 1 x 100 1:45 [1:45] free 1 x 100 2:00 [2:00] stroke choice 1 x 100 2:30 [2:15] kick [RD1 kick is strong, RD2 stroke is strong, RD3 free is strong] Freestyle set 7 x 200 3:10 [3:00] neg split [#7 no gear] -OR- 16 x 50 1:05 [1:00] alt 1easy/2fast no gear Warm down 4 x 50 1:00 Total: 4000
AM SCY Solo @ LRRC "Lactic Hold" 400 swim (100 FR/100 BK) 300 pull w/ SP + SNKL 200 kick w/ BD (every 3rd 25 BR) 100 I.M. drill 4x50 @ :50 odd: inside flags FAST even: between flags FAST 8x25 V.S. 4 @ :40 FR kick w/ BD 4 @ :30 swim 100 EZ 3x 4x25 @ :15 rest 15M BURST w/ chute 1:00 REST 100 @ 2:00 push FAST (:57, :57, :57) 3x100 @ 1:15 lactic hold 2:00 REST 100 EZ Total: 3100
Updated April 25th, 2018 at 08:06 PM by Calvin S
LCM intervals left, SCY intervals right Warm up 2 x 150 3:00 [2:30] 3 x 100 2:15 [2:00] IM 8 x 50 1:00 [:50] desc 1-4/5-8 Kick set 3x 1 x 50 1:20 [1:15] 1:00 vertical kick 1 x 50 1:20 [1:15] fast Freestyle/pull set 4 x 100 1:40 [1:30] long & strong 4 x 50 :55 [:50] be consistent 4 x 100 1:35 [1:25] neg split 4 x 50 :50 [:45] desc 1-4 4 x 100 1:30 [1:20] strong 4 x 50 :45 [:40] strong IM set 2x 3 x 50 1:15 [1:05] IM order 1 x 50 1:15 [1:05] easy free 1 x 200 3:45 [3:15] IM strong Warm down 4 x 50 1:00 Total: 4100
SCY Warm up 4 x 100 1:45 4 x 75 1:30 IM/st 4 x 75 1:45 kick 4 x 100 1:30 Main set 6x 1 x 75 1:20 mod perfect stroke 1 x 50 1:00 build 1 x 25 :40 fast [Odd rounds: stroke, Evens rounds: choice] Sprint set 4x 1 x 25 :45 sprint kick 1 x 25 :45 sprint free 1 x 25 :45 sprint stroke Free/pull set 4 x 200 3:00 neg split 4 x 100 1:30 desc 1-4 4 x 75 1:05 last 25 strong 4 x 50 :45 desc 1-4 4 x 25 :30 fast Warm down 4 x 50 1:00 Total: 4600
Friday: Swim/SCY @ Pitt Warm up: 500 various 5 x 100 free w/paddles, restricted breathing @ 2:00 8 x 25 shooters w/fins @ :45 Main sets: 8 x 50 burst + cruise @ 1:00 8 rounds: 1 x 50 fast @ 1:00 1 x 50 EZ -- I did the 50s @ 100ish pace. Went fly (26), free (25), free (24), free (24), back kick (:23 high), back kick (24), free (26). Quads were burning after this set. 300 EZ Total: 2700 Saturday: 5 miles on treadmill Sunday: Swim/SCY/Solo @ BP Warm up: 500 various 100 scull 4 x 25 shooters 50 EZ Main sets: 8 x 50 @ 1:00 odds = fly or fly drill, evens = dolphin kick :30 rest 3 x 100 free w/paddles @ 2:00 1 x 50 EZ @ 1:00 4 x 25 fast fly @ :40 1 x 50 EZ 8 x 50 @ 1:00 odds = back, evens = back kick :30 rest 3 x 100 free w/paddles @ 2:00 1 x 50 EZ @ 1:00 4 x 25 fast back @ :40 1 x 50 EZ 8 x 50 @ 1:00 odds = breast, evens = flutter kick 1 x 100 EZ (arms too tired to do 3 x 100 free) 4 x 25 fast breast 1 x 100 EZ Total: 3250 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ I managed to squeeze in a couple workouts this weekend. But the main activity was cleaning up our garden beds and mulching. Nothing like manual labor to kick your ass. Today is about the first day that I haven't thought it was winter. Not that it was particularly warm, but at least there was some sunshine!
I took a few days off swimming after the meets and hit the treadmill. That made me feel a bit sloggy in the water but I was just cruising or going 100 pace anyway. Just did the workout without revisions. That's probably how I'll roll for awhile. Swim/SCY @ Pitt: Warm up: 400 various 100 scull 8 x 25 shooter + 25 back kick @ 1:00 8 x 25 IM drill + 25 IM swim @ 1:05 Main sets: 4 rounds: 4 x 25 IM order @ :35 :40 rest 1 x 100 fast (cruised these) :45 rest 4 x 25 IM order @ :35 :40 rest 1 x 50 fast 1 x 50 EZ 100 EZ (got out a bit early) Total: 3000 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ I was surprisingly tired from the workout afterward. I guess I'm a bit out of shape from all the sprinting and then resting. I'm going to hit the treadmill today and maybe go to yoga.
When I took the helm at SWIMMER in 2009, I was still high on the rush of diving into our local swim community in 2006 and finding a new family. The opportunity to work within the larger national subculture of Masters Swimming with smart and committed people was a dream come true. Establishing the National Office in 2009 was an adventure; our ragtag band of staffers started from scratch. We rented a steam cleaner from the grocery store across the street so we could spiff up the dusty furniture that came with our vacant-for-years historic building. We recruited local swimmers and suited up in gardening gear to beautify the overgrown and decrepit property. Slowly we built, broke, mended, and molded—not only our physical surroundings, but also our roles. We essentially threw spaghetti on the ceiling and picked it up off the floor if it didn’t stick. And then tried again until we found a formula that worked to serve and support our members. I’m honored to have worked alongside passionate and dedicated staffers and volunteers during that process, and I’m grateful for their help and friendship along the way. Since those earliest days, the National Office has grown and now occupies beautiful downtown offices. We have many more and much improved publications, programs, and services. I’m so proud of what we’ve accomplished and excited to see what’s next. During this nine-year journey, I’ve had the privilege of working with and learning from talented editors, writers, photographers, designers, artists, volunteers, and coaches. The list is too long for this page. Their expertise and contributions have made this magazine and our online content something we can all be proud of. And then there are the readers. You’re the reason I’ve looked forward to every issue, despite snags, snafus, and the hectic pace of never-ending deadlines. Your stories have inspired me. Your letters have made me laugh, cry, swim harder, and helped me navigate what were once unfamiliar waters, but now seem like home. You have my enduring gratitude for sharing your stories and your support over the years. Through your inspiration, I’ve realized that I still have time to see more of the world and that’s my next chapter: travel. My plan is to stay involved with Masters Swimming, but this will be my last issue as editor-in-chief of SWIMMER, and I’m stepping down as publications and communications director for USMS. I’m confident that publications manager Daniel Paulling and the dynamic and growing staff at the National Office will continue to develop and improve all our membership offerings. Please give them your support and feedback, as you’ve given me. If my travels lead me near your town, I’d love to drop in for swim practice. If you’d like to stay in touch, you can reach me at laura.m.hamel@gmail.com. My thanks and best always, Laura Hamel Editor-in-Chief
300 choice 200 pull 100 kick 4 x 25 burst and cruise 6 x 125 on 20sr (25 stroke 75 build 25 fast) 5 x 50 pull on 1:10 4 x 100 on 2:30 200 loosen and out (did extra 200 during set) ================== (Masters/Rec/2500 yds/55min)
LCM intervals left, SCY intervals right Warm up 2 x 150 3:00 [2:30] 8 x 50 1:15 [1:05] stroke 3 x 100 1:45 [1:30] Kick set 2 x 150 3:45 4 x 50 1:20 fast Main set 4x 1 x 50 1:15 [1:05] 25easy/25fast 1 x 50 1:15 [1:05] 25fast/25easy 1 x 50 1:15 [1:05] build to race finish 1 x 50 1:15 [1:05] fast [RD1 best stroke, no free, RD2-4 choice] MEET SWIMMERS WARM DOWN Freestyle/pull set 3 x 150 2:20 [2:15] long & strong 3 x 150 2:25 [2:10] 3 x 150 2:20 [2:05] 1 x 150 best effort Warm down 4 x 50 1:00 Total: 4000
I swam in the Allegheny Mountain Y Champs at the Spire Institute recently, which is sanctioned for USMS. It was a mix of swimming frustration and fun with friends. I swam 7 events (that's the max) and DNF'd one. Each day, my events were all within 1.5 hours, which is no sprinter's dream. It went like this: 25 back, 13.5 This was a disaster. I didn't see the backstroke flags at all and crashed into the wall with my left elbow. I knew the crash was coming, but felt blind. My teammate in the same heat didn't see the wall either, and had a similar crash. This has never happened to me before ... Weird. 50 free, DNF Well, the first length felt great, had a great start. But I misjudged the wall on the double bulkhead. I only got a toe on the wall and came to a complete dead stop. Since I had the 50 breast 20 minutes later, I just hopped out. 50 breast, 34.5 I was in a lovely mood at this point after a rough start to the meet. Wasn't dying to do this event as my breast has felt off and I went a sloth like 36 a few months ago. But the team needed points, so I got on the block and swam through it. I had a great start, but my breakouts were horrible. I got stuck underwater both lengths. I think I'm used to pushing off deep for SDKs. But perhaps need to go less deep or pull up more emphatically on the pull down for breast. Bill thought I would easily have been a 33 with better pullouts. This was at least an improvement. 25 fly, 12.6 Fourth event of the day, good enough. I didn't seem to mess up anything crucial on this one. Next day ... 50 fly, 28.00 That .01 makes a difference, doesn't it? I blew at least .5 on the turn, maybe more, gliding in a huge amount. My stroke and kick counts aren't the same as they were pre-surgeries. The last few strokes felt really hard. 50 back, 29.2 Seems pretty mediocre for me. I spent most of the race worrying about the backstroke flags. I think this is contra-indicated to swim a good race. 25 breast, 15.5 Fine. All in all, I was less than thrilled with this meet. I understand all the technical miscues from racing rust. That part could improve. And I know it is still very early days in my swim recovery/post-surgeries comeback. But it is not all that fun to feel like you are literally staggering to the wall or about to DQ in a race. And the bottom line is that I doubt that issue will ever change. Closed veins are closed veins. I'm not sure, even if I continue to build collaterals, that they are a real substitute for your actual subclavian and axillary veins. BUT, I was unhappy with DNf-ing my 50 free. So, being the stubborn person that I am, I went to a meet at OSU the next weekend just to swim that one event so that at least I would have completed all four 50s this SCY season. (Note: I had to google the name of the meet to enter; It didn't come up in the calendar at first search. WTH with this new website.) I had been having suffering from insomnia for a bit (prolly a result of tapering and 23 & me says I'm a "light sleeper"), so felt tired. However, I managed to execute a very good flip turn on the double bulkhead wall. I got bogged down on the breakout of my Lochte turn, same as the Albatross meet. I probably need to modify or eliminate that turn now ... But moving my arms the last half length proved difficult and I went a 26.7, which ties my masters personal worst. Sure, I am older and have had a rough couple years. But it is still a lot slower than I have been since my very first masters meet. Anyhoo, I did not sign up for nationals after the Spire meet. I am clearly not ready for prime time just based on racing rust and technical miscues. My times are, however momentarily, at the top of my 55-59 age group. I'm sure several will be knocked down at nationals. Super sick of tapering, I have been on the treadmill for 10 miles the last 2 days. I'm going to keep swimming, but I am not going to have a laser focus on sprinting that I have had the last month or so. Some aerobic work may actually help with re-vascularization. So I will swim and cross train the next couple months and then, poof, I am in Europe where I will not swim for 2.5 weeks. I'll re-evaluate meets in the fall. But right now, they don't feel fun. And shouldn't they at least be fun? Perhaps I am too much of a perfectionist to have fun. All I know is that swimming is difficult, at the moment. I thought that making a comeback would at least be an interesting anecdote to the inevitable decline of aging. But if a comeback is necessarily physically limited and so frustrating, is the comeback worth it? Philosophy question somewhat dependent on personality, I think.
Updated April 17th, 2018 at 09:15 AM by The Fortress
SCY Warm up 1 x 300 4:30 4 x 75 1:15 8 x 25 :40 stroke 3 x 100 1:30 Kick set 8 x 50 1:15 alt 1mod/1fast Main set 12 x 50 1:05 alt 2stroke/1free 12 x 25 :40 alt 2stroke/1free [Stroke swims are IM order, #1 perfect stroke, #2 strong] MEET SWIMMERS WARM DOWN Freestyle/pull set 2 x 300 4:30 long & strong 4 x 75 1:05 neg split 2 x 200 3:00 long & strong 4 x 50 :45 desc 1-4 2 x 100 1:30 strong 4 x 25 :30 fast Warm down 4 x 50 1:00 Total: 4400
300 choice 4 x 50 pull on :15sr 4 x 50 kick on :15 sr 200 choice [did extra 100] 8 x 75 on 1:30 (rotate fast 25 back to front) 4 x 50 on 1:10 burst and cruise 4 x 25 on :45 (no free) 4 x 25 FAST into 25 easy on 1:10 (focus on fast finish) 2 x 100 pull on 2:00 200 loosen and out [Masters/Rec/2500 yds/60 min] =================== A good practice with Matt, Libby and Kevin. With our local meet in the books and school vacation starting we generally have a bit of a lull until the end of the month. We'll keep some speed sets going until then, when we will work on some more distance and open water-centric sets.
What is the difference between Club Finder and Places to Swim on the new USMS website? The Club Finder feature on the recently redesigned website is a tool for swimmers searching for U.S. Masters Swimming–registered clubs and workout groups. It’s a searchable database that helps potential members find Masters programs and current members looking to swim in a Masters program. Information on Club Finder must be populated by the coach or club contact (which you can do here). This helps ensure the most accurate and up-to-date information is being presented to our visitors and members. Channeling current and potential members to registered USMS Masters programs serves the member, club, and USMS well. In the future, all club and workout group information with be captured or edited during the registration or renewal process. The Places to Swim database is now a USMS member benefit that can be accessed through your My USMS account. Historically, this listing has helped our members find an aquatic facility to swim at when traveling or relocating to a new area. (I use it to research aquatic facilities and potential new USMS clubs.) However, most of these listings don’t have a Masters program. Many that list a Masters program either have discontinued the program or have adult programming that is not registered with USMS. Often, the information in this database is not accurate and therefore not a very reliable resource for our members or potential members. Additions and edits are the responsibility of the facility or club contact and may now only be done by a current USMS member. Places to Swim doesn’t do enough to promote our coaches and registered clubs and workout groups. Why would USMS send potential new members to a facility without a registered USMS club or workout group? Why would USMS send a potential member to an unregistered Masters program? USMS must support our clubs and coaches, not facilities without our programming. USMS must support the lifeblood of our organization that provides the most important element, a coached Masters program. It’s a simple but meaningful value proposition. Clubs, workout groups, and members paying a membership fee to USMS means USMS returning benefits such as a searchable Club Finder database that channels members to their programs. If you are coaching or swimming at a facility without a registered club, please contact me for help getting your program registered and listed on Club Finder.
Updated April 19th, 2018 at 04:04 PM by Bill Brenner
SCY Warm up 2 x 150 2:30 3 x 100 1:30 4 x 75 1:45 kick 4 x 75 1:30 IM/stroke Main set 1 x 200 4:00 100kick/100 stroke mod 1 x 200 4:00 100kick/100 IM mod 1 x 200 4:00 100kick/100 free mod 1 x 50 1:00 easy free 1 x 100 2:00 stroke strong 1 x 50 1:00 easy free 1 x 100 2:00 IM strong 1 x 50 1:00 easy free 1 x 100 1:45 free strong 1 x 50 1:00 easy free Sprint set 3x 2 x 25 :45 easy 2 x 25 :45 sprint 1 x 50 1:15 easy 1 x 50 1:15 sprint [RD1 stroke, RD2/3 choice] MEET SWIMMERS WARM DOWN Freestyle/pull set 1 x 300 4:30 long & strong 2 x 150 2:15 last 50 strong 3 x 100 1:30 desc 1-3 4 x 75 1:05 last 25 strong Warm down 4 x 50 1:00 Total: 4300
SCY Warm up 2 x 200 3:15 8 x 25 :40 stroke 3 x 100 1:30 4 x 50 :50 desc 1-4 Kick set 1 x 200 4:30 3 x 100 2:15 desc 1-3 Sprint/Meet swimmers set 1 x 200 4:30 fast broken 10secs at 100 2 x 100 3:00 fast broken 5secs at 50 3 x 50 2:00 #1fast, 2easy, 3fast 4 x 25 :45 all fast [All swims choice] Freestyle/pull set 8 x 100 1:30 desc 1-4/5-8 8 x 75 1:05 neg split 8 x 50 :45 strong Warm down 4 x 50 1:00 Total: 4250
SCY Warm up 8 x 75 1:15 8 x 50 1:00 Alt 1free/1stroke 8 x 25 :30 choice Kick set 2 x 150 3:15 8 x 25 :45 fast Sprint/Meet swimmers set 4 x 100 2:00 alt 1easy/1fast 6 x 50 1:05 alt 1easy/1fast 8 x 25 :45 alt 1easy/1fast rest 1:00 1 x 100 race pace [All swims choice] Freestyle/pull set 4x 1 x 75 1:10 mod 1 x 150 2:10 neg split 1 x 75 1:10 strong Warm down 4 x 50 1:00 Total: 4100
SCY Warm up 3 x 100 1:45 4 x 75 1:30 IM/stroke 4 x 50 1:00 choice 3 x 100 1:30 Kick set 8 x 75 1:40 last 25 fast Sprint/Meet swimmers set 4 x 25 :45 build to race finish 4 x 25 :45 sprint 12.5 then easy 4 x 25 :45 sprint 25 rest 1:00 3 x 100 3:00 fast, break 10 seconds at 50 Freestyle/pull set 2x 2 x 100 1:30 long & strong 2 x 150 2:05 last 50 strong 2 x 200 2:50 neg split Warm down 4 x 50 1:00 Total: 4300
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