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  1. 12|31|17 scm _ kick IM 200’s

    by , December 31st, 2017 at 07:12 PM (Blog)
    SCM

    17 x 200 IM kick
    • ea 25 of fly kick as 12.5 UWDK (stop midway to briefly breathe) 12.5 UW Atlantis kick
    • 50 frog and 50 free kicks were done with board and snorkel


    Felt fine but started getting leg cramps on 14th 200 during a flip. Straight leg flips with soft pushes remedied the situation


    Felt good swimming over an hour without any shoulder discomfort (usually happens 15 minutes of using arms)



    Yesterday - weights, very light upper body, 1 set heavy lower body

    Updated January 1st, 2018 at 02:32 AM by __steve__

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  2. A Few Changes (January–February 2018)

    by , December 30th, 2017 at 03:31 PM (SWIMMER Editorials)
    You might notice a few changes in the issue of SWIMMER you’re holding (or viewing through your My USMS account).

    For starters, art director Annie Sidesinger has made subtle tweaks to give the 2018 book a fresh look while retaining its elegance and simplicity. (Get-out swim if you can spot the changes—just tell your coach I said it was OK.)

    Because we’re all about brawn and brains as well as beauty, we’ve adjusted a few departments and columns, based on reader feedback. Many readers—of all interests and abilities—rely on the Training and Technique department for swimming advice, so we’ve expanded it again.

    A new T&T column, “Psych Sheet,” will focus on the less-tangible aspects of training. Whether you swim for fun and fitness or are racing for records, a significant factor in swimming well has nothing to do with how high your elbows are. You might need coping skills to overcome prerace anxiety or motivation to stop hitting the snooze button at 5 a.m. Marty Munson, a content strategist who’s written and edited for Dr. Oz The Good Life, Shape, Prevention, and many other publications, will be seeking advice from mental health and performance experts and bringing it to you on page 6.

    We’re bringing the “2-Minute Tune-up”—a quick-hit topic that can be read in 2 minutes and remembered for your next trip to the pool—back to T&T. Yes, it takes more than 2 minutes to make the changes once you get there, but you’re in good hands with veteran swimmer and journalist Jeff Commings. A former NCAA All-American and longtime Masters swimmer, he’ll be sharing his accumulated wisdom—and a practice set to go with it—on page 7.

    Bo Hickey, a strength and conditioning specialist with Ritter Sports Performance, will be breaking down dryland exercises that are good for swimmers and showing you how to do them correctly and safely in “Dryland Difference” on page 11. Everyone’s favorite science writer Jim Thornton will be contributing our physiology features in 2018, in addition to his Healthy Swimmer column, “Check-up,” now on page 12.

    And managing editor Daniel Paulling will be uncovering inspirational stories and writing about everyday swimmers in Swimming Life, which you’ll find on page 46. We’re excited to be adding new writers to our already deep talent pool and grateful for the opportunity to bring you the best swimming magazine possible.

    Always, thanks for reading.
    Categories
    Staff Blogs
  3. 12|25|17 to 12|29|17

    by , December 29th, 2017 at 07:46 PM (Blog)
    Been out of pool due to superficial injury while cutting parsnips for Christmas dinner. Got sidetracked while dicing away and mistaken my thumb for a carrot. Superglue and a latex bandage worked well.

    12|25
    Post Christmas dinner yoga
    30 x DD(downdog) to chaturanga
    30 x touch toes, to half way up, to toes again, then all the way up
    20 x (ea leg) DD, to DD with leg up, to warrior, to fwd warrior arms back

    12|26
    treadmill - lactate production
    8 x 0:30 on 3:00
    • e.g, 0:30 @ 20% inc and 7mph, then walk remaining 2:30 @ 2mph

    12|27
    just did 5 sets of farmer walks up/down stairs with dumbells

    12|28
    treadmill - lactate tolerance
    5.5mph 4min
    2mph 2min
    6.5mph 4min
    2mph 2min
    7.5mph 4min
    2mph 2min
    7.5mph at 3% inc 4min
    2mph 2min
    7.5mph at 6% inc 1:30min

    then did weights/ other drylands for full body

    12|29
    SCM
    11 x 200 IM kick
    • fly as 12.5m UWDK, stop for breath, 12.5 UW atlantis kick x 2
    • breast and free used a snorkel and board
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  4. Sarasota Y Sharks Masters GOLD Workout 12/28/17

    by , December 27th, 2017 at 12:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:30 IM/stroke
    4 x 50 1:00 desc 1-4

    Main set
    2x
    1 x 200 4:20 kick
    2 x 100 1:50 IM
    4 x 50 1:05 IM order
    8 x 25 :40 choice desc 1-4/5-8

    Freestyle/pull set
    3x
    1 x 25 :30 easy
    1 x 50 :50 mod
    1 x 75 1:10 build
    1 x 100 1:30 last 25 strong
    1 x 150 2:10 last 50 strong
    1 x 200 2:40 neg split

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 12/27/17

    by , December 26th, 2017 at 01:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    8 x 75 1:20
    8 x 50 1:05 stroke
    8 x 25 :30 strong

    Kick set
    2x
    1 x 25 :45 easy
    1 x 50 1:15 build
    1 x 75 1:45 strong
    1:00 vertical kick

    Stroke set
    6x
    2 x 25 :40 perfect stroke
    2 x 25 :40 strong
    [RD1 brst, RD2 back, RD3 fly, RD4 fly, RD5 back, RD6 brst]

    Freestyle/pull set
    1 x 50 :45 mod
    1 x 100 1:30 last 25 strong
    1 x 150 2:15 last 50 strong
    1 x 200 3:00 neg split
    1 x 250 3:45 long & strong
    1 x 250 3:20 long & strong
    1 x 200 2:40 neg split
    1 x 150 2:00 last 50 strong
    1 x 100 1:20 last 25 strong
    1 x 50 :40 strong

    Sprint set
    3x
    1 x 50 1:00 25easy/25fast
    1 x 50 1:00 25fast/25easy
    1 x 50 1:15 fast
    [RD1 best stroke no free, RD2 free, RD3 choice]

    Warm down
    4 x 50 1:00

    Total: 4250
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    Uncategorized
  6. 12|22|17 scm

    by , December 23rd, 2017 at 09:03 PM (Blog)
    11 x 50 flutter kick on 1:30
    • 1:10’s - 15’s

    7 x 50 kick on 1:30
    • as 25 flutter / 25 (o) frog (e) fly
    • 1:12’s - 18’s




    drylands - very light upper body, 1 set of legs

    Updated December 24th, 2017 at 02:14 PM by __steve__

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  7. Sarasota Y Sharks Masters GOLD Workout 12/22/17

    by , December 21st, 2017 at 01:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    5 x 100 1:45
    4 x 75 1:30 IM/stroke
    3 x 50 :50 desc 1-3
    2 x 25 :30 strong

    Kick/stroke set
    5x
    5 x 25 :40 [#1 perfect stroke, #2/3 build, #4/5 sprint 20]
    1 x 75 1:30 strong
    [RD1 kick, RD2 brst, RD3 kick, RD4 back, RD5 kick, RD6 fly]

    Freestyle/pull set
    1 x 400 6:00 long & strong
    8 x 50 :50 pace
    1 x 300 4:30 neg split
    4 x 75 1:05 desc 1-4
    1 x 200 3:00 last 50 strong
    2 x 100 1:30 strong

    Sprint set
    1 x 50 1:00 fast
    2 x 50 1:00 easy
    3 x 50 1:00 fast
    2 x 50 1:00 easy
    1 x 50 best effort
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4450
    Categories
    Uncategorized
  8. 12|20|17 drylands/scm

    by , December 21st, 2017 at 09:50 AM (Blog)
    Weights:
    3 sets each of legs, upper body push, upper pull, shoulders (very light weight on upper body / shoulders)
    2 sets abdominal / core stability

    treadmill LT set:
    2 min 2 mph
    4 min 6.5 mph
    2 min 2 mph
    4 min 7.5 mph
    2 min 2 mph
    2 min 8.5 mph (usually do 4 min but treadmill felt uphill)
    2 min 2 mph
    1 min 9.5 mph (didn’t have the heart for this today)


    SCM (was cold)
    1150m continuous flutter kick

    • surprised my feet or calves didn’t cramp


    Recovery: bottle of merlot then some eggnog for desert
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  9. Sarasota Y Sharks Masters GOLD Workout 12/21/17

    by , December 20th, 2017 at 02:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    6 x 50 1:05 stroke
    4 x 100 1:30

    Kick set
    1 x 300 6:30
    1 x 200 4:30 neg split
    1 x 100 2:15 strong

    Stroke set
    4x
    2 x 25 :40 perfect stroke
    2 x 25 :40 strong
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Sprint set
    2x
    3 x 25 :20
    3 x 25 :25
    3 x 25 :30
    3 x 25 :35
    [RD1 stroke, RD2 choice]
    [Break :30 between rounds]

    Freestyle/pull set
    4 x 200 3:00 neg split
    3 x 150 2:15 desc 1-3
    2 x 100 1:30 last 25 strong
    1 x 50 strong

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  10. Power & evening swim

    Snatch 25#x4, 25#x4 FAST
    Swing KB 40#x15, 40#x12 FAST
    Lunge Jump x4, x4Fast
    2 min rest
    Speed Skiers bandx10, x10 FAST
    Slam MB 25#x6,25#x6 FAST
    Tuck Jump x5, x5 FAST
    2 min rest
    Pull ups x8, x8 SLOW
    Push ups x12, x12 SLOW
    Goblet Squat KB 35#x20, 35#x20

    3 Hours later Swim

    500 w/u

    4x100 kick set
    Streamline free
    streamline back
    breast kick
    dolphin

    2x200 pull

    4x100 kickset
    Streamline free
    streamline back
    breast kick
    dolphin

    2x200 pull

    4x100 IM drill
    Fly; odds dolphin, even Full stroke
    Backstroke; odds kick, even full stroke
    Breaststroke; odds kick even full stroke
    Free; odds kick, even fullstroke
    rest

    4x100 IM drill
    Fly; odd dolphin, even Full stroke
    Backstroke; odds kick, even full stroke
    Breaststroke; odds kick, even full stroke
    Free; odd kick, even full stroke
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  11. Sarasota Y Sharks Masters GOLD Workout 12/20/17

    by , December 19th, 2017 at 02:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    4 x 50 1:05 stroke
    2 x 100 1:30
    4 x 50 :50 desc 1-4
    8 x 25 :30 strong

    Kick set
    2x
    1 x 100 2:15
    :45 vertical kick
    :15 rest
    4 x 25 :45 fast

    Stroke set
    2x
    4 x 25 :40 IM order
    4 x 50 1:05 IM order
    4 x 75 1:30 IM

    Freestyle/pull set
    3x
    3 x 100 1:30 neg split
    2 x 75 1:05 desc 1-2
    1 x 50 :50 strong

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  12. 12|19|17 SCm

    by , December 19th, 2017 at 01:16 AM (Blog)
    confusion
    SCM 30 min

    18 x 50 kick on 1:30
    • the odd 50's: surface kick as 25 fr arms back / 25 frog arms back
    • the even 50's: 2x [UWDK to midway and push from bottom for breath then repeat (to wall as a 25)]



    yesterday

    Decent attempt of production of acid (lactate)
    (used treadmill for this out of convenience and necessity)
    5 x 0:30 on 3:00

    • run on treadmill with incline at 20 and mph 7 / rest at 5 incline and 2 mph


    Also did a few other dryland things

    Updated December 19th, 2017 at 01:33 AM by __steve__

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  13. Calorie Restriction v. Exercise for Weight Loss

    by , December 18th, 2017 at 04:09 PM (Sports Medicine Blog)
    A recent study focused on the effect of exercise or caloric restriction on weight loss and certain metabolic markers. 80 abdominally obese middle-aged Asian men were either put in a group where they reduced their caloric intake by 500 calories a day, or in a group that exercised (200-300 minutes a week) where their goal was to increase their caloric expenditure by 500 calories a day. After 24 weeks both groups lost approximately the same amount of weight. However the exercise group showed a greater decrease in overall inflammation, improved insulin sensitivity (important in preventing diabetes), and a better adipokine (hormones secreted by fat) profile. This study is interesting in that it was able to separate the effects of exercise and diet.

    --Jessica Seaton
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  14. Protein and Fatigue

    by , December 18th, 2017 at 04:07 PM (Sports Medicine Blog)
    A study that should be of interest to USMS members, especially since many are also triathletes, has recently been published (“The Effect of Higher than Recommended Protein Feedings Post-Exercise on Recovery Following Downhill Running in Masters Triathletes” by Doering TM et al. International Journal of Sport Nutrition and Exercise Metabolism, in Press, August 2016). The investigators determine the effect of high versus moderate protein intake on the decrease in muscle function and fatigue following intensive exercise in a group of masters triathletes. This is a question of interest to all masters athletes since recent scientific data have suggested that the rate of both muscle repair and remodeling following exercise induced muscle damage become slower as we age.
    The study was conducted with 8 male masters triathletes (average age of ~52 ± 2 years). Each subject underwent two trials where they received specified amounts of protein during the recovery from morning testing periods. The order of the trials was randomized and during one they received a total of 1.05 g/kg (moderate protein intake [MPI]), while during the other they received 1.95 g/kg (high protein intake [HPI]).
    The cycling time trial performance was not differentially affected by HPI compared to MPI, so it does not appear that the HPI significantly benefited cycling performance. In both trials the afternoon peak isometric torque was decreased in comparison to the morning value but in the HPI trials the decrease in peak isometric torque was significantly less than that seen in the MPI trial, resulting in a moderate beneficial effect. Additionally, the individual perception ratings indicated that HPI provided a large beneficial effect on fatigue: reducing the fatigue that the subjects felt in the afternoon after the 30 minute run earlier in the day much more than the MPI.
    The authors conclude that, in comparison with MPI, HPI accelerates recovery of muscle function and lowers perceptions of fatigue. The three protein boluses of MPI each contained ~0.3 g/kg of whey protein. For a 70 kg person (the standard size of an average adult male) this would equal about 20 grams of protein, which is the amount you would see recommended on the label of a protein supplement. So, if you usually drink about three glasses of protein supplement (each glass separated by about 2 hours) following an intense swimming event; then if you double the amount of protein supplement in each serving you would be taking in the rough equivalent to the HPI used in this study. This study suggests that this could be helpful to decrease your perception of fatigue and accelerate the recovery of your muscle function. However, as we age we also need to keep in mind the total number of calories we are ingesting via the protein supplement and maybe adjust our caloric intake in the rest of our diets so we are not taking in more calories than we need.
    Tags: protein, recovery
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  15. Sarasota Y Sharks Masters GOLD Workout 12/19/17

    by , December 18th, 2017 at 03:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 75 1:15
    4 x 75 1:30 IM/stroke
    4 x 75 1:10 desc 1-4

    Kick set
    1 x 200 4:30
    3 x 50 1:15 desc 1-3
    6 x 25 :45 fast

    Stroke set
    3x
    1 x 50 1:10
    1 x 200 3:30 IM
    [50s: RD1 fly, RD2 back, RD3 brst]

    Freestyle/pull set
    4x
    1 x 200 3:00 long & strong
    1 x 125 1:50 neg split
    1 x 75 1:10 strong

    Sprint set
    3x
    3 x 25 :40 desc 1-3
    1 x 75 1:20 fast
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4550
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 12/18/17

    by , December 15th, 2017 at 03:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:10
    6 x 50 1:05 stroke 2 of each
    6 x 25 :30 strong choice

    Kick set
    3x
    1:00 vertical kick
    :15 rest
    4 x 25 :45 fast

    Freestyle/pull set
    1 x 300 4:30 long & strong
    4 x 75 1:05 desc 1-4
    1 x 300 4:15 neg split
    6 x 50 :45 desc 1-3/4-6
    1 x 300 4:00 neg split
    12 x 25 :30 strong

    Stroke set
    4x
    1 x 50 1:05 drill
    1 x 50 1:05 perfect stroke
    1 x 50 1:05 build
    1 x 50 1:05 fast
    [RD1 choice, RD2 brst, RD2 back, RD4 fly]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: right arm x 25, left arm x 25]
    [Brst drill: brst arms w/flutter kick]
    [Free drill: right arm x 25, left arm x 25]

    Warm down
    4 x 50 1:00

    Total: 4250
    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters GOLD Workout 12/15/17

    by , December 14th, 2017 at 02:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 150 2:30
    4 x 50 1:05 stroke
    4 x 50 :50 desc 1-4

    Kick set
    2x
    1 x 75 1:45
    :30 [vertical kick]
    :15 rest
    1 x 50 1:15
    :45 [vertical kick]
    :15 rest
    1 x 25 :45
    1:00 [vertical kick]
    :15 rest

    Stroke set
    4x
    1 x 50 1:00 25stroke/25free
    1 x 75 1:20 50stroke/25free
    1 x 100 1:45 75stroke/25free
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Freestyle/pull set
    3 x 100 1:30
    3 x 100 1:25
    3 x 100 1:20
    1 x 100 1:45 easy
    [desc each group of 3]

    3 x 75 1:10
    3 x 75 1:05
    3 x 75 1:00
    1 x 75 1:30 easy
    [desc each group of 3]

    3 x 50 :50
    3 x 50 :45
    3 x 50 :40
    1 x 50 easy
    [desc each group of 3]

    Warm down
    4 x 50 1:00

    Total: 4650
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters GOLD Workout 12/14/17

    by , December 13th, 2017 at 02:44 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    4 x 75 1:30 IM/stroke
    8 x 50 :50 desc 1-4/5-8

    Main set
    4x
    1 x 100 2:10 kick
    1 x 75 1:20 IM
    1 x 50 1:00 stroke choice
    1 x 25 :40 free
    [RD1 mod, RD2 build, RD3 mod, RD4 strong]

    Sprint set
    2x
    1 x 25 :30 easy
    1 x 25 :30 fast
    1 x 25 :30 easy
    2 x 25 :30 fast
    1 x 25 :30 easy
    3 x 25 :30 fast
    1 x 25 :30 easy
    4 x 25 :30 fast
    [RD1 stroke, RD2 free]

    Freestyle/pull set
    3x
    1 x 300 4:30 long & strong
    1 x 150 2:10 neg split
    1 x 75 1:00 strong

    1 x 25 easy

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
    Uncategorized
  19. 12|12|17 mri result / LCM

    by , December 13th, 2017 at 10:19 AM (Blog)
    MRI of rt shoulder showed torn Labrum. Doctor also wanted imagery of neck at time to see if my shoulder atrophy and weakness was related to nerve issues but that one showed something else, degeneration. Md suggested a consult for shoulder, and shots for the neck. 70% relieved about shoulder diagnosis and 30% upset. Been whining about the related symptoms since 2013. My neck, thats been bugging me forever lol. Just glad I’m finally doing something about this and will hopefully have better function. Among other additional injuries, I will still need to have my other shoulder looked at, that is the one that used to dislocate in my 20’s and 30’s, it just doesn't have as much inflammation or lack of mobility as the right.

    LCM
    100 easy free warmup
    100 of drills
    100 of UW dolphin kicking (15m at a time)
    200 of UWDK with fins (25m at a time)
    400 of flutter kicking
    300 of br kicking

    Updated December 13th, 2017 at 10:32 AM by __steve__

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  20. Sarasota Y Sharks Masters GOLD Workout 12/13/17

    by , December 12th, 2017 at 11:55 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 400 6:00
    8 x 50 1:05 choice
    4 x 100 1:30

    Kick set
    2 x 100 2:15
    4 x 25 :45 fast

    Freestyle/pull set
    2x
    1 x 150 2:15 long & strong
    1 x 150 2:05 neg split
    1 x 150 2:00 strong
    1 x 100 1:30 long & strong
    1 x 100 1:25 neg split
    1 x 100 1:20 strong
    1 x 50 :50 long & strong
    1 x 50 :45 neg split
    1 x 50 :40 strong

    Stroke set
    3x
    4 x 25 :40 perfect stroke
    1 x 50 1:10 strong
    [RD1 fly, RD2 back, RD3 brst]

    Sprint set
    2x
    1 x 50 1:00 easy
    2 x 25 :45 fast
    1 x 50 1:00 easy
    1 x 50 1:00 fast
    1 x 50 1:00 easy
    1 x 100 2:00 fast
    [RD1 best stroke no free, RD2 choice]

    Warm down
    4 x 50 1:00

    Total: 4650
    Categories
    Uncategorized
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