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  1. Sarasota Y Sharks Masters 5:30 AM Workout 05/03/2016

    by , May 2nd, 2016 at 02:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    2 X 150 2:40
    1 X 200 KICK 5:00
    8 X 50 KICK 1:20
    3 X 100 1:40
    2 X 150 2:30

    6 X 100--choice-- 2:30
    ALL 6 strong--85/90%

    10 X 50 1:20
    25 sprint/25 easy

    3 X 400 pull 6:40
    Negative split all 3

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  2. 2016 USMS Spring Nationals Recap

    by , May 1st, 2016 at 06:02 PM (After a long rest)
    Well I had every intention of blogging each day but just never got an opportunity during the meet to write. This is sort of a catchup blog I guess. I had some really good swims and some not so good swims. Despite wishing I swam faster I was happy with my performances and had an absolute blast with my team mates. Just like last year the relays were a bunch of fun and we did great winning both the men's 45+ free and medley relays.

    As I described in my last post the 1000 was a good swim and my splits were great with a slight negative split.

    The 500 must have been a fun race to watch with a line of us turning at 450. I tried going up a gear at about 350 and for about a 25 felt like it was there before my body decided that it was not. My time of 4:55 was not what I was hoping for but was better than last year so no complaints. My splits were also really consistent like the 1000.

    The 100 free was one of those swims I wish I had just not done. I actually felt good before I swam this one so it was weird that I died with about 30 yards to go. I don't know if I just need to swim this a little differently. Currently I just go all out. This was reminiscent of my swim at our zone meet where I also died in the last 25. My 49.8 was .8 slower than last year.

    The 100 back was actually a good swim but it had lots of technical problems. I have struggled with raw speed this meet and this 100 was particularly tough to get going. My back starts and under waters have been off the whole meet. I went way deep and stayed under way too long as a result. One of my team mates showed me the video after the race and I was at least 3/4 of a body length down at the first turn. I turned too far from the wall and got next to no push off. I really tried hard to get some speed and came home really well. I lost my heat by .01 and could feel myself pulling the guy in the lane next to me the whole second 50. My time was slightly slower than last year and a second slower than I thought I would go. Despite this I was happy with the back half of the race and unlike the 100 free did not die.

    The 200 free was a really good swim and probably my best swim of the meet. I did not die and my splits were terrific. 25,27,27,27. My 1:47 was faster than last year and I felt strong the whole way. The only thing with this one was that I tried going up another gear on the last 50 and for about 10yards felt like it was there but alas like the 500 my body said no. Still very happy with this swim.

    The 200 back was a race too far. I had very heavy arms and legs before I even got in. I had a better start than the 100 but just had no tempo and struggled the whole way. My 2:03 was slower than my zone swim 3 weeks ago. Despite this being a bad swim I don't think it's indicative of anything other than I was really tired.

    Considering I was contemplating not coming to this meet a few weeks ago I swam well. The highlight of my meet was the two relays with Steve Unruh, Bill White and Mark Cox. We won both relays and had a lot of fun swimming them.

    I was also very fortunate to swim with Leslie who as always was terrific to cheer on and watch. We had two team dinners and these were awesome. When you get on so well time flys! We had a blast and I can't wait for next time.
    Categories
    Swim Workouts
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  3. Heeding the Chlorine Call (May-June 2016)

    by , May 1st, 2016 at 01:00 AM (SWIMMER Editorials)
    USMSís new CEO offers perspectives on challenges and opportunities

    Swimming has a way of sticking with you. Whether you learned to swim early or later in life, its impact is significant, and the lessons learned and skills acquired are numerous. For anyone who swam as a child, the chlorine call back to the pool is strong.

    Fortunately for USMS, our new CEO, Dawson Hughes, a sports marketing professional with a strong background in leadership and nonprofit management, also happens to be a former swimmer. Dawson joined the National Office in March, after a nationwide search overseen by a special task force appointed by the Board of Directors.

    Dawson most recently served as vice president of business development for the Orange Bowl Committee, a South Florida nonprofit sports organization that features a year-round schedule of events culminating with the Capital One Orange Bowl, a top-tier college football postseason bowl game. Heís also worked for both the San Diego Padres and Kansas City Royals Major League Baseball franchises.

    However, as much as heís accomplished in the greater sports world, Dawsonís heart is with swimming, the sport he started at age 5 and the one that eclipsed his other childhood sports interests.

    SWIMMER asked him about his swimming background and his ideas for USMS moving forward.

    SWIMMER: Whatís first on deck for you?

    Dawson Hughes: Iím currently getting to know USMSís history, the team at the National Office, and our volunteers, including members of the Board, LMSC officers, and sponsors. Most important, Iím focused on getting to know our members.
    Weíll be updating our strategic plan over the next several months and we want to continue to provide great benefits and opportunities, motivation, and support for adults who want to take advantage of all that swimming has to offer. Whether itís learning to swim for the first time, getting in shape and staying fit, or competing, we want to ensure weíre able to meet the needs of all our members and potential members.

    S: Whatís your swimming background?

    DH: Learning to swim started shortly after learning to walk. I grew up in Southern California and we had a backyard pool, so it was looked upon as a life skill in my family. The Balboa Island Yacht Club (which was more summer camp than yacht club) had programs that included paddle boarding, swimming, diving, rowing, and sailing competitions in Newport Harbor every summer for kids aged 4 to 16, so I was in the water constantly from age 5.

    At the same time, I was swimming in summer league meets in the pool. After a couple of years competing at BIYC, I decided I didnít like coming in second to the same kid every week and I wanted to start training all year so I could beat him the following summer. Around that time my parents realized that swimming was a good way to keep me tired and out of trouble, so I joined a year-round age-group team. The plan worked on both accounts, and I went on to swim competitively through high school and two years in college.

    S: How have your early swimming experiences affected your life?

    DH: While considering the opportunity to take the helm at USMS, I spent time reflecting upon my swimming background and realized that, although Iíve been away from the pool for 19 years, swimming has continued to have an influence on many aspects of my life. The teamwork, goal setting, work ethic, self-motivation, and competitiveness I learned as an age-group and college swimmer are characteristics Iíve carried into my career.

    On the personal side, lifelong friendships were fostered during those years. And a fitness base was built that has helped me recover from stretches of inactivity a bit more quickly. My wife and I had our kids in water safety and swim lessons as early as possible, just as our parents had done for us. I could never have predicted that my career path would bring me back to my swimming roots, and Iím excited to be in a position to provide opportunities for adults to discoveróor rediscoveró all the benefits of swimming.

    S: What are some of USMSís opportunities and challenges?

    DH: USMS has a strong tradition of competitive swimming and that will continue; for our members who love to compete, weíll continue to provide great events.
    And I believe there are opportunities to include many more adults of all ages and backgrounds.

    There are thousands of former swimmers who find it challenging to balance their careers and family lives, let alone find time for a fitness routine. I put myself in this category. Throughout my 20s and 30s, building a career and starting a family has been my focus, and carving out time to exercise is a constant struggle.

    Swimming was always in the back of my mind, but I didnít feel I was in shape enough or could commit the time that I assumed would be necessary for a Masters Swimming program. So I ended up at the gym with an inconsistent fitness routine: usually warming up on a treadmill followed by poorly executed weight training or the occasional outdoor run. Without a resource to easily obtain swim workouts, the encouragement of fellow swimmers, or a coach to provide structure, my motivation to get back to the pool waned.

    Finding ways to make fitness swimming fit into the busy lives of those with careers and families is both a challenge and an opportunity for us. The misconceptions about perceived time commitment and getting in shape before starting need to be addressed. Providing resources and programs that donít require more time than a run in the neighborhood, a visit to the local gym, or other fitness programs will be important.

    Fitness is a trend that isnít going away, and swimming is regularly acknowledged as a great way to get and stay in shape. But too often the ease of entry to other fitness activities stands in the way.

    S: How are we going to accomplish this?

    DH: USMS wants to appeal to adults regardless of their prior experience, fitness level, or competitive inclination. This includes adults who never had the opportunity to learn to swim. To do that, we must offer programs and benefits that appeal across many demographics, lifestyles, and goals.

    In starting to get to know our members these past few weeks, it has become clear that theyíre our biggest cheerleaders. Iíve been asking folks how they initially got involved with Masters Swimming. The answer is almost always that a member of a club or workout group approached them and convinced them not to be intimidated or concerned about their fitness level.

    Those tens of thousands of passionate swimming ambassadors, combined with simple options and encouragement to help people learn to swim, meet fitness goals, compete if they want to, or simply live a healthier lifestyle, will be our best avenue to introducing more adults to Masters Swimming.

    S: When can we expect to see you back in the pool?

    DH: Iíve been back in the water a few times recently and I plan to stick with it as best as I can while balancing my family life and the responsibilities of my new role. My goal is simply to stay fit enough to keep up with our 3-year-old twins.

    Updated September 1st, 2016 at 11:26 AM by Editor

    Tags: ceo, staff, usms
    Categories
    Staff Blogs
  4. 2016 USMS Spring Nationals Day 1

    by , April 29th, 2016 at 08:20 AM (After a long rest)
    I had a good night of sleep but woke up with some butterflies; all good stuff. Not knowing the heats is always a little bit of a challenge with 1000/1650 so we headed over to the pool for an early warmup and the came back to the hotel when we knew our heats. One of my team mates, Bill, was in heat 17 and I offered to count so we headed back over at event 9. I jumped back in and did a slow easy warm up. I then counted for Bill before jumping back into the warmup pool again for a few pace 50s. I felt great.

    I went up to the blocks as the heat ahead of me flipped at 200 and moved the fins and generally got ready. I noticed Patrick was late to get to his block(I assumed he was doing his pace work). I was next to Dave Sims and Patrick was the other side of Dave. My game plan was to be smooth at 500 and build the second 500. I was using a counting pattern of 4,3,2,1 50s and trying to keep my stroke count at 11/12. I had a good start and felt long and smooth. At 100 I caught My first sight of Patrick and knew he was out fast. I kept my stroke long and at 150 I sensed Patrick was a long way ahead of us. At 200 Dave Sims and I were coming into the flags at the 200 turn as Patrick was coming out. I felt like I was holding a good pace and felt like Patrick was out too fast. I got into a good grove and Dave and I were stroke for stroke. At 500 I felt good and started to build again holding my 4,3,2,1 50. As we got toward the end of the next 4 X 50s Dave and I had been back and forth and I lost focus on my 50s count and more and more got into a race. At 150 to go Dave seemed to pickup his pace considerably and despite wanting to go I felt like if I held my stroke count another 50 I could sprint the last 100. As we came into 100 to go I heard the bell. My first reaction was wtf. I knew Patrick was ahead but knew he had not lapped us. It took me a few minutes to realize I had miscounted somewhere and we only had a 50 to go. I picked up my pace but by the time I got going Dave was a body length ahead. I sprinted but definitely had another fast 50 in me. I always have a counter but seldom look at the count, instead try to keep my stroke count long and head down. I guess I learnt a lesson here. I think in future I will check 200 out.

    My final time of 10:14 was a good time for me and I believe this sets me up to have a great meet. Despite my snafu with counting my splits were very consistent and I even negative split the race. In hindsight I was probably 3 seconds too slow on the first 500. I enjoyed the race!
  5. 2016 USMS Spring Nationals Travel Day

    by , April 29th, 2016 at 07:55 AM (After a long rest)
    It's been a strange buildup to Spring Nationals for me. This spring has been filled with challenges and even 3 weeks ago I was on the fence about traveling to Greensboro. As I write this I am a day out from my 1000 and I feel as good as I have felt in a very long time. Very strange how the body and mind can be world's apart and then in a very short space of time my head is in a good spot and physically I feel strong. I am really looking forward to this meet! I don't have any specific goals for the meet which is also a strange place for me. I am really hoping I can get myself into a position to race some of the fast guys in my age group. My free has been improving since our zone meet and I hope it comes together. It's always challenging finding the right mix of endurance and speed when you swim all the frees from 100 to a 1000. My back feels great and I believe I will get close to best times in both the 100 and 200.

    I shaved down last night and registered for my longer events. I then headed to bed reasonably early. This morning I had an 8am flight to Raleigh followed by an hour drive to Greensboro. I could not find a reasonably priced direct flight so instead used southwest air miles to fly to Raleigh. Storms came through last night and unfortunately the flight was delayed about 30minutes; it could have definitely been worse.

    The drive from Raligh to Greensboro was great and was a very easy drive. Once I got to town I checked in at the hotel(Holiday Inn which was very nice) and then headed to the pool where I met up with Steve Unruh. The plan was to have an early dinner together however one of my team mates phoned and asked if I could meet him in Charlotte. I ended up driving to Charlotte to pickup my buddy and did not get back until about 9pm. I went straight to bed.
  6. Workout 04/27/16: noon

    by , April 27th, 2016 at 02:37 PM (Maple Syrup with a Side of Chlorine)
    200 free/200 back/200 im drill

    2 x (with snorkel):
    - 100 kick with AK
    - 150 swim with AP (r/l/b)
    - 50 with FF
    - 200 pull with buoy
    50 easy
    4 x 50 as 25 DPS, 25 IMO fast
    50 easy
    4 x 100 on 1:35 as 50 drill, 25 fast BK kick, 25 DPS

    100 loosen with snorkel
    (Solo/Rec/2400 yds/45 min)
    --------------------------------

    Busy few days at work, so it was nice to get in the water. This swim put me over 50 miles for the year. Over the weekend we did a lot of landscaping and spring prep around the house. I also got in a nice ride on the motorcycle. Time to finally mow the lawn this afternoon.

    Sending fast swimming vibes to everyone competing at Nationals this weekend. Matt from our workout group will be swimming with team New England.
    Categories
    Swim Workouts
  7. Mon-Tues, Apr 25-26

    by , April 26th, 2016 at 04:26 PM (The FAF AFAP Digest)
    Monday @ LA Fitness:

    1600 EZ


    Tuesday @ LA Fitness

    800 various
    2 x 50 burst + cruise
    50 EZ
    10 x 25
    odds = 100 pace @ :30
    events = EZ @ :45
    250 EZ

    Total: 1450



    ~~~~~~~~~~~~~~~~~~~~


    I am beginning to feel much better. Hacking is under control now, and ears don't hurt as much. I think I am well enough to have fun! I will do an easy swim tomorrow and then, Thursday morning, embark on our road trip with my wolfpack. The last time I road tripped to Greensboro, we started out with a flat tire and a lost cat; hopefully not this time. Looking forward to seeing my non-Pittsburgh RAM teammates. I must say a 9-10 day taper is so much easier to endure than a full 3 week taper. Ready or not!

    Updated April 26th, 2016 at 05:07 PM by The Fortress

    Categories
    Swim Workouts
  8. 4|26|16 SCM

    Easy swimming yesterday mostly with fins doing drills and what-not. Did accomplish a few sprinted 12.5's, one supersonic flip turn, one 25m flutter kick blast with some degree of taper guilt, but I should be OK.

    Roughly the same today but replaced the drills with dives from sides + UW flips, about 20 easy 15.6m turn drills with varying number of strokes leading in (to be ready for anything going in wall), and midpool and static flips forward and reverse, on side, etc, until I became seasick.



    New Product review
    Click image for larger version. 

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    I like the MP snorkel so much better than the finis. It stays put, has better flow, doesn't catch, drag, or move around on the head. It fits very snugly is quite comfortable, and the strap ratchet seems well engineered and durable (unlike finis IMO). The only thing I needed to get accustomed to was the mouthpiece, which is a little bulky and made clearing water after UW's different. Was just a brief learning curve however.

    The Arena fins are very similar to the Hydro Tech II's I've been using for several years, but not as wide or long. They have less grip to walk in and not as propulsive either. But the best part is that they fit me: The Hydro's are cut to fit feet with big toes that are shorter then the adjacent toes (weird feet IMO) which required me to modify them because of cramped space, and even then my toes were still getting beat up. The Arena on the other hand, has a drain in the area so my big toe sticks out and are finally liberated.
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    Uncategorized
  9. Sarasota Y Sharks Masters 5:30 AM Workout 04/27/2016

    by , April 26th, 2016 at 01:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    I am heading to Greensboro tomorrow so will not be posting again until early next week.

    LCM
    WARM UP:
    1 X 200 3:30 3:30
    2 X 100 2:00 1:45
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    2 X 100 kick 2:30
    1 X 100 swim

    1 x 200 IM 4:00
    4 x 50--1 of each--1:15
    Two rounds

    2 X (5 X 150 2:30 2:15
    Round 1 intervals left, 2 right.
    Always--last 50 fast

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  10. Week 187 - Tuesday

    by , April 26th, 2016 at 10:02 AM (After a long rest)
    I went to bed early after coaching last night and despite being sleepy tired this morning I felt much better than yesterday. I am still not feeling easy speed in the pool but I am swimming well. It's like night and day between how I feel right now and how I have felt the past couple months. I never felt like I could not swim but everything was a big effort and just 3 weeks ago I was questioning whether to go to nationals or not. Right now I am swimming strong and I am really looking forward to racing later in the week.

    Today I did a meet warmup with the pool setup scy.

    400 free with snorkel
    6x50 catchup on 1min
    8x50 kick on 1min
    3x(4x25 on :35 done as open, close, easy, fast)
    200 easy

    i start to shave down tonight since I have an early flight tomorrow morning. My game plan is to arrive around mid day and head to the pool for a short swim and get my bearings, check in and nap, and then act as taxi driver for a few team mates as they arrive. I am really looking forward to seeing my non Rockwall based team mates.
    Categories
    Swim Workouts
  11. Week 187 - Monday

    by , April 26th, 2016 at 09:42 AM (After a long rest)
    I had a long weekend at the pool and was there nearly all day both Saturday and Sunday either as a swimmer, a swim dad or coach. I slept well on Saturday and Sunday night but woke tired both mornings. I feel pretty good in the pool and think I will be fine by the time the meet roles around this week.

    Pool setup LCM
    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    Main sets
    3x300 pull on 4:30
    4x100 kick on 2:20
    8x50 odds drill, evens free fast on 1:15
    4x100 back descend 1-4 on 2mins

    Warm down
    200 easy


    i swam smooth the whole workout and did not overdo any of these swims. I was ho,ding 1:10 pace on the 300s and getting about a minute of rest. On the pace 50s I was under instructions to go no more than 85-90% effort and held :31/:32s with a turn. I don't feel like I have any easy speed but I feel strong. I am really looking forward to racing this week.

    There are some serious sandbaggers on the entries and heat sheets with one of my biggest rivals on the 100 back not even entered in the same heat as me. I don't really understand the whole enter and swim in a slow heat mentality. I am not swimming the individual 50 back but just noticed the same guy is entered on his LCM time! In my mind it sort of defeats one of the great parts about masters swimming and that's the whole racing part. Winning from a slow heat and avoiding being next to the faster guys seems strange but maybe it's just me.
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 04/26/2016

    by , April 25th, 2016 at 12:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    3 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:20
    8 X 50 swim/choice 1:20
    odd: easy even: fast (kicks and swims)

    1 X 300 5:00
    1 X 200 3:20
    1 X 100 1:40
    Three rounds--pull

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  13. Sun Apr 24

    by , April 24th, 2016 at 05:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ BP

    600 various
    4 x 25 shooters
    50 EZ
    4 x 30 burst to 15m from the blocks, cruise back
    50 EZ
    3 x (25 AFAP from the blocks + 125 EZ)
    4 x 25 DPS breast
    100 EZ

    Total: 1600


    ~~~~~~~~~~~~~~~~~~~~~~~~~


    I read Karl's comment about us tapering bloggers with amusement. For once, I do not give a toss how I feel in the water. I know that, if I rest, I will swim decently fast. The only thing that I care about is how I feel out of the water. After a really solid night's sleep last night, I feel better. Sleep is truly the panacea for everything. I plan on just going easy tomorrow again. Off to do little stretching. Mr. Fort is on a planting spree outside. But I don't dare join him.
    Categories
    Swim Workouts
  14. 4|24|16 scm

    Took yesterday off. Made the 240 mile drive to move daughter's stuff from dorm room for summer, which included a loft. Left home around noon and returned after 2 am. Easy swim today:

    750 easy fr with fins
    30 x 15.3m turn drill on 0:20
    • alternate through 2, 3, and 4 strokes into wall, turn, and glide back



    Went to chiropractor for first time ever on Friday. My hope was to relieve some of the right arm issues (shoulder, forearm, wrist and hand pain, numbness, tingling) with no success. However, I can't remember the last time my neck has felt so relieved. Must have been over ten years like that and I became used to it.

    We're getting excited about our summer vacation in the south Caribbean. My wife's native land, and my place of rest and enjoyment. Will be the first time just the two of us go, so it may take getting used to. Already been swimoutletting in preparation:
    Click image for larger version. 

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    Haven't bought the MF yet, still deciding on size. Due to fitting reviews I may get the XXL (12.5+) even though my feet are just 11's. My feet are unusually wide, and my big toes are the leading edge and tend to get squished in closed toe fins.

    Plan to use the MP snorkel for pool training as a twist (been buying finis's every year for awhile), then modify my current finis snorkel into a GoPro mounted, snorkeling device as I successfully did last year. Makes for ideal OW/snorkeling/beginner free diving combination. Maybe even use the MF as such too, for an interesting boost.

    The Buoy will come in handy for regular OW swimming through traffic areas. Many times in the past where I could've used one.

    Updated April 24th, 2016 at 11:31 PM by __steve__

    Categories
    Uncategorized
  15. Sat Apr 23

    by , April 24th, 2016 at 12:30 PM (Senior Sprinting)
    Arkansas State Masters Meet

    22.87 and 23.10 for 50 free, 26.27 50 fly. Pretty good execution on the first one, not so good on the second, obviously a bit fatigued by the fly (whole meet was under two hours).

    So far in this tapered and shave month of April, seven 50 frees ranging from 22.66 to 23.47, and three 50 flys ranging from 25.86 to 26.27. The 22.66 and 25.86 were the first swims back on April 2, so the "taper extension" is dubious. Planning on swimming two of each stroke this week in Greensboro, maybe there will be some Nationals adrenalin.
  16. Complain complain complain. . . .

    by , April 23rd, 2016 at 06:56 PM (Workout Swimmer)
    It's been a while since I wrote in here, or my FLOG. There's a reason for that. . . .
    On the positive side, went to the St. Pete meet first weekend in April, and had so much fun! Amazing how NOT entering the 200 breast can do that for ya, lol. And I didn't swim all that poorly, especially when you consider that I haven't really been training to race, and I have decided that going 100% is just not my thing any more. I never was a sprinter anyway.
    Now for my beef. I know that my issues are a lot "my fault" or, in other words, the results of decisions I have made. For instance I chose to be an NP, and thus my time in the pool must be before I go to work, or on my days off, if any. I also choose to work at a clinic an hour from home, in a city that doesn't have a public pool. And of course I choose to live in Tallahassee, home of all things triathlon. Is it too much to ask for a local masters SWIM team? People who might like to swim in meets with me? People who might like to race in practice? And I'm not talking about high school and college kids, here! And given that I'm LDS, it would be cool to have some LDS friends who were swimmers too, instead of all LDS people just looking at me funny when I tell them I'm a swimmer. And while I'm at it, it would be nice to have water that is cooler than 85 degrees to swim in. . .and they heat it to that temp, too! And since I'm grousing, when I finally get this swim team in Tallahassee, which has some LDS swimmers on it, and who actually want to train at the same time I do, could they be somewhat similar in speed? And could the water be cooler in this magical land I'm speaking of? Maybe?
    Categories
    Uncategorized
  17. Sat Apr 23

    by , April 23rd, 2016 at 05:02 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ BP

    600 various
    100 scull
    8 x 25 shooters @ :45
    50 EZ
    4 x 50 single arm fly
    50 EZ
    8 x 50 DPS
    odds = free
    evens = back
    100 EZ

    Total: 1700



    ~~~~~~~~~~~~~~~~~~~~~~


    I went all easy today after doing some sprinting yesterday.

    I had a setback yesterday. I was outside at Lil Fort's track meet for hours and, yikes, that did not agree with me. I couldn't sleep at all last night, woke up feeling like a zombie. Allergies affect the quality of your sleep bc you can't breath well, but this was awful. I'm going to drug myself tonight and hope I feel better tomorrow. It's hard to be positive when you're sleep deprived ... I need some good karma.
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 04/25/2016

    by , April 23rd, 2016 at 11:48 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARMUP:
    15 X 100
    5 on 2:00
    5 on 1:50
    5 on 1:45

    6 X 100 free 2:15
    All 6 strong--85/90%

    4 X (8 X 50
    Round 1: kick 1:20
    Round 2: Free :50
    Round 3: Stroke--2 fly, 2 back, 2 breast, 2 choice/no free 1:15
    Round 4: 25 sprint/25 easy--choice 1:15

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  19. Week 186 - Saturday

    by , April 23rd, 2016 at 11:01 AM (After a long rest)
    So this morning was a series of first for me. I woke up late. I somehow set my alarm for pm, not am and then overslept. Next practice started at 6:20am due to a kids meet that had warmup at 7:30 but somehow I had it in my head it was a 6:30 to 7:30 workout. Finally I embarrassingly left my underwear at the house which meant a wet drive home in my swim suite and warm ups.

    Despite being about 5 minutes late I did not miss much. Today was a shorter than anticipated workout but I was road tired from the get go. I still swum well and actually felt good in the warm up. The faster stuff at the end was fast but I felt ugly with my stroke feeling all over the place. I guess it's just where I am at, at the moment.

    Pool setup LCM

    warm up
    4x100 free with snorkel on 1:30

    main sets
    20x50 free odds swim on :50, evens finger tip drill on 1min
    6x100 free on 2mins fast

    warm down
    200 easy

    my free felt good on the 50s and I was cruising :34/:35s on the faster ones, and I felt very connected on the drills focusing on hand entry and high elbow.

    On the 6x100s I did two with speed, 2 moderate, and 2 with speed and was a fast 1:01,1:03, 1:08,1:08,1:03,1:03. I am not sure what race pace these really were since they were way too fast for 400, too slow for 100, but they were consistently fast paced so I am not complaining. The first two felt better than any of the rest and the last two in particular I felt like I was spinning. I think long course can give you that feeling.

    I am actually feeling good about my long course training right now and this all bodes well for the summer. I have always liked real course better than short course. Unfortunately all this means very little next weekend at Spring Nationals.

    I plan on really easing back this weekend and despite having some scheduling challenges between my daughters meet and the seniors meet I am coaching at, I plan on fitting in a long but less vigorous massage.
    Categories
    Swim Workouts
  20. Fri Apr 22

    by , April 22nd, 2016 at 04:53 PM (The FAF AFAP Digest)


    Swim/SCY/Solo @ Sewy

    600 various
    100 scull
    4 x 25 shooters
    50 EZ
    4 x 50 burst + cruise @ 1:30
    100 EZ
    3 x (25 AFAP + 75 EZ) @ 3:00
    100 EZ
    4 x 50 DPS breast + free
    150 EZ

    Total: 1900



    ~~~~~~~~~~~~~~~~~~~~~~~


    No hacking today in the warm Sewy pool. I actually felt pretty good in the water, tho I didn't really do much. My ears are a bit better after following Dr. Thornton's advice to spend 20 minutes irrigating them with an ear syringe and warm soapy water. Will need to repeat that soon bc my left ear especially is still clogged and painful. Shoulder feels fine today. Off to a track meet soon. Lil Fort is running the 4 x 800 relay and the 2 mile at a big invitation for 9th and 10th graders.

    I will probably go all easy tomorrow and then do some starts and bursts on Sunday at BP. I must say that being preoccupied with one's health sort of eliminates the usual taper woes/nerves.
    Categories
    Swim Workouts