View RSS Feed

All Blog Entries

  1. 3|6|16

    20 x 30m on 1:00 as (dive from side) 15m UWDK or fr sprint / 15m br

    5 x 30m on 2:00 as (dive from side) 15m UWDK or fr sprint / 15m bk
    • practice bk 2 br flip turn

    5 x 17.5m on 2:00 as fr sprint

    20 x 10m fr sprint on 0:30

    Did something similar yesterday - high repetitions, concentrate on form, use quick non-vigorous sprinting and shallow catch. Allows me to work on whatever element I failed to execute properly on the prior effort (there's always something). The short interval keeps me productive within my attention span, and very short efforts keep muscles at working close to RP levels at a greater net volume.

    Yesterday I also went heavy with weights for lower body. Half DL's with barbell raised, and kneeling DBDL (on bench with weights from floor)
  2. 3|4|16 dry


    10 minutes walking nowhere fast - 3.2 mph
    5 minutes running nowhere faster - 9.0 mph

    (light to medium)
    • 1 x 20 x 45- slow lengthening / fast contracting

    • 4 x 10 with stretch cord hooked under bent knees

    Negative pullups
    • 5 x 5 x BW

    Teres minor lengthening therapy
    • 1 x 30 x 3lb (each arm)

    (medium to heavy)
    Side plank with top foot raised about 2 feet, top hand behind head, then do knee to elbows
    • 3 x 6 (each side)

    Standing calf raises on machine
    • 1x20x500+BW

    Kettle bell shoulder presses (one arm)
    • 4 x 10 x (20, 25, 30, 35 resp)

    I've not quite followed my "no alcohol" policy 100% lately. Consume about 20% what I did before. Not certain if my 4 weeks of little alcohol has translated much in the pool, but I do believe I am slightly leaner

    Updated March 5th, 2016 at 12:36 PM by __steve__

  3. Sarasota Y Sharks Masters 5:30 AM Workout 03/07/2016

    by , March 4th, 2016 at 12:45 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:30 3:30
    3 X 100 2:00 1:45
    4 X 50 1:05 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick + 100 swim

    1 x 100 IM 2:00
    2 X 50 1:15
    Four rounds.
    50's: round 1 fly, 2 back, 3 breast, 4 choice/no free

    1 X 200 3:00
    1 X 150 3:00
    Four rounds--pull
    200 is strong
    150 is recovery

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  4. 3|3|16

    About 40 minutes of swimming yesterday. Started Raceclub's yoga for swimmers - core (via youtube), which has heavy upper body stuff (for me) but I stopped because upper body felt exhausted. Instead, I worked core and lower back on my own.


    300 warmup fr with snorkel and fins

    10 x 30m as 15 fast fr / 15 easy br (+ turn)
    • (fasts) implement streamline, light/quick sprint, AFAP kick

    20 x 30m as 15 fast fr / 15 easy bk (+ turn)
    • (fasts) same as other fasts

    10 x 25m as 12.5 fast fr / 12.5 easy UWFK, UWDK, or UWfrog
    • (fasts) same as other fasts

    10 x 25m as 12.5 fast fr / 12.5 float and walk
    • (fasts) same as other fasts

    1700 isn't much meterage, but 700 of it was close to 50 pace, a significant factor

    Updated March 4th, 2016 at 12:56 PM by __steve__

  5. Sarasota Y Sharks Masters 5:30 AM Workout 03/04/2016

    by , March 3rd, 2016 at 02:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    5 X 100 1:45 1:30
    1 X 250 4:00 --
    Two rounds. Round 1 intervals left, 2 right

    1 X 200 kick 4:30
    8 X 50 kick 1:15--2nd 25 fast

    20 X 50 1:05
    odd: perfect stroke
    even: strong--85/90%/
    All choice

    2 X 250 3:45--last 100 fast
    2 X 150 2:15--last 50 fast
    4 X 50 1:00--strong
    4 X 50 1:00--WARM DOWN

    Swim Workouts
  6. Workout 03/03/16: morning

    by , March 3rd, 2016 at 11:34 AM (Maple Syrup with a Side of Chlorine)
    200 free/200 back/200 im drill

    2 x [first round free with snorkel, second round back]
    - 100 kick with AK
    - 200 swim with AP (b/r/l/b)
    - 150 as 50 with FF, 100 strong pull with buoy
    - 30 sec rest
    - 8 x 25 on :30 [odds - perfect free, evens = fast IMO rd1, breast rd2]
    - 1 x 50 easy
    - 30 sec rest

    100 loosen and out
    (Solo/Rec/2100 yds/40 min)
    Worked on breaststroke technique with Carrie. I haven't found much power in the kick, but was able to increase turnover by moving the kick a little sooner then I normally do. Trying to drop even a second between now and the Harvard meet.
    Swim Workouts
  7. Week 179 - Wednesday

    by , March 2nd, 2016 at 10:02 PM (After a long rest)
    I was once again congested this morning. I had a good night of sleep but felt tired and pretty sorry for my self.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    6x100 streamline back kick with fins on 1:20
    4x(4x25 on :35 done as open, close, easy, fast)
    16x50 free on :55 done as 2 smooth/easy, 2 at 200 race pace
    100 easy
    6x(100 IM on 1:30, 50 back on :40, 50 easy free on 1min)

    warm down
    200 easy

    i felt hideous on anything requiring any effort today but managed to hold :26/:27s on the race pace 50s. I felt a little better on the IM and back set and went 1:07/1:08 on the IMs and :29/:30 on the 50s back.
    Swim Workouts
  8. Wed Mar 2

    by , March 2nd, 2016 at 05:00 PM (The FAF AFAP Digest)
    I did 1200 EZ at LA Fitness then went to a chiro appt. The ART alway helps immediately. I feel like my elbow hasn't improved much the last couple days. I know I'm in a rush for it to heal, but I was thinking that maybe I'm just hypersensitive to all aches and pains as a result of tapering. I always seem to analyze every nick or tweek during taper WAY more than during regular training.

    Psych sheets are out:

    I'm signed up for:

    Sex Distance Stroke Time
    4 Women 50 SCM Back 0:30.27
    10 Women 100 SCM Back 1:14.50
    21 Women 50 SCM Fly 0:29.89
    24 Women 50 SCM Free 0:28.20

    I've signed up for the 50 free at Albatross before, but I'm not sure I've ever swum it there. There is only about 15-20 minutes between 50 fly and 50 free, so it's tough to get it in. I'm usually too tired.

    I am going to drive up with Jim Thornton. It will be good to have some company for the long drives.

    Now I'm off to ice and pulverize some ginger and drink down a shot.

    Updated March 2nd, 2016 at 05:08 PM by The Fortress

    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 03/03/2016

    by , March 2nd, 2016 at 01:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 250 4:00 3:45
    4 X 50 1:00 :50
    1 X 150 2:30 2:15
    4 X 50 1:00 :50
    Descend each group of 50's 1-4
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick--every 4th length sprint

    1 X 150 moderate 2:30
    1 X 100 strong--85/90%-- 2:30
    Four rounds

    3 X 50 1:10
    1 X 100 @ 100% 2:00
    3 X 50 1:10
    1 X 50 @ 100% 1:30
    3 X 50 1:10
    1 X 50 @ 100% 1:30
    4 x 50 warm down 1:00
    Groups of 3/50's are to be done easy. All out swims are choice.

    Swim Workouts
  10. 3|1|16 SCM and weights


    500 of very easy fr with snorkel

    • alternate 2-beat / solid 6-beat per 25 (to reinforce leading stroke with a steady 6 beat kick)

    8 x 5 - 15 seconds on 1-2 minutes swimming free against bungee resistance

    1 minute easy free (as above) adjusting catch and insweep

    Was curious about efficiency and experimented, tied to the elastic cord. Easy, if I move forward at same effort the technique would be more efficient. Had an exposé during this. Discovered if I catch and insweep less deep, not only would my shoulders be loaded less, but I would move forward a significant distance! All this time I've been catching water and pulling too deep, giving the joints unnecessary abuse.


    Chest, back , shoulders, RC, calves

    Updated March 2nd, 2016 at 01:57 AM by __steve__

  11. Week 179 - Tuesday

    by , March 1st, 2016 at 11:24 PM (After a long rest)
    Yesterday I was feeling really bad and actually got up and headed straight back to bed. I even made a doctors appointment thinking I had the flu. Luckily my flu test later tested negative(thank goodness). My doctor still thinks most of my breathing issues are allergies but I don't believe allergies cause a fever so I had something else going on. On Sunday I was running a fever and I obviously have something going on(likely viral I would guess). As the day went on yesterday I started to feel better and this morning I woke up feeling pretty good. I decided to go to the gym and see how it went. As it turned out I felt heavy but generally was much better than Saturday and way better than today.


    5x(1:30 vasa swim trainer, :30 rest)
    2x(shoulder exercises with bands)
    5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    6x(1:30 vasa swim trainer, :30 rest) all out

    I used the medicine ball, the ab roller and the bench for elevated planks. I did two sets of ab wheel per round.


    400 free with snorkel
    6x50 catchup on :45
    6x50 kick on 1min
    20x50 free at 1000 pace to me feet on :50
    200 easy
    4x(4x25 on :40 done as open, close, easy, fast with fins)
    300 easy

    i held :29s all the way to the last 50 where I dropped to a :27. I was surprised how I did on this set. I need to drop the send off time in this set. I really should be able to hold this pace on next to no rest. Today was not that day however!
    Swim Workouts
  12. Mon-Tues Feb 29-March 1

    by , March 1st, 2016 at 03:07 PM (The FAF AFAP Digest)

    1550 with some 100 pace 25s


    1450 with a few bursts and AFAP 25s


    Yesterday, I felt great in the water and was in a good mood. Today, I felt flat and tired, partly bc of not enough sleep due to an early am call from Fort21 in Australia. (Why does a whatsapp call make noise even with do not disturb on?) I also have a case of the burgeoning taper b*tchies. I wish the meet was tomorrow!

    I've also pretty much decided that acupuncture is a fail for my elbow tendonitis/tendonosis (assuming that's what it is). I've heard it works wonders for some, but I don't think it's helping much. Off to ice again.
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 03/02/2016

    by , March 1st, 2016 at 12:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 150 2:45 2:30
    3 X 100 2:00 1:45
    Two rounds. Round 1 intervals left, 2 right.

    4 X 100 free 1:40
    4 X 50 kick 1:20
    4 X 100 IM 2:00
    4 X 50 kick 1:20
    4 X 200 free 3:20
    4 X 50 kick 1:20
    4 X 200 IM 4:00
    4 X 50 kick 1:20
    4 X 50 warm down 1:10

    Swim Workouts
  14. Age Is a Whole Bunch of Numbers (March-April 2016)

    by , March 1st, 2016 at 01:00 AM (SWIMMER Editorials)
    At a recent coaches meeting at my home pool, we were strategizing relays for an upcoming meet and surveying our swimmers in their various age groups and our head coach said: “Our team is aging.” After glaring at him for saying the word “aging” on a day I didn’t feel like contemplating it (is there ever a good day?), I had to agree with him.

    We looked over our roster and, yep, our teammates— friends we’d been swimming with for the past 10 years— were all, well, a decade older. Our graying gang was gaining crows feet and losing hair right along with the rest of world, and we had 10 years of event photos to prove it.

    This trend isn’t unique to our club. Between 1987 and 1993, the three largest age groups in USMS were 25-29, 30-34, and 35-39. Between 1994 and 2001, that shifted to 35-39, 40-44, and 45-49. The 2000s saw two more shifts in the same direction, and in 2015, the three largest age groups in USMS were 45-49, 50-54, and 55-59.

    You can see where I’m going with this. Of course our volunteer leadership and national membership team are crunching these and other numbers, including U.S. Census data, in an ongoing effort to better understand and serve our members. And our marketing team is taking a hard look at these numbers and other research—attracting younger members is an increasingly important endeavor for us.

    But what are we doing, as individual swimmers, coaches, and clubs, to encourage younger adults to join us?

    Other coaches I’ve asked this question of have creative solutions. Some have reduced rates so that younger swimmers who are paying off college loans or raising young families can afford dues. Others recruit newly minted adults from their age-group programs and returning college kids on break. Not only does this encourage younger swimmers to join USMS, it can also be an effective way to win meets—as every coach knows, the deeper your roster, the more categories in which you can score.

    It’s essential and comforting that motivated and knowledgeable people are working on these important issues, but my mind tends to wander (more so nowadays) to the less tangible aspects of our subculture—the empirical ether where those of us who are fascinated by the sociological aspects of it all live.

    And when I think of the younger swimmers who have joined us along the way— some of whom have become dear friends—I know that it’s just way more fun to be at swim practice and events with swimmers of all ages. It never occurs to me that there’s really much of an age difference until we’re at a restaurant and someone gets mistaken for someone else’s mother (please don’t ask).

    And there are older swimmers with whom I’ve developed friendships. Not in the sometimes patronizing sense of older and wiser—but in the sense that I simply enjoy their company. Period.

    So yes, we might be ripe for statistical speculation, but in a real-life, every-day, get-your-butt-to-workout, swim, laugh, gossip, party, prank-each-other sense, our community is stronger and much more enriching when we have swimmers of all ages sharing the fun, chaos, and beauty of it all.

    Updated September 1st, 2016 at 11:27 AM by Editor

    Staff Blogs
  15. 2|29|16

    by , February 29th, 2016 at 06:38 PM (Blog)
    15 x 30m on 1:00 as 15m light sprint fr, stop and swim 15m bk to wall for a bk-br turn

    13 x 30m on 1:30 as 15m flutter kick AFAP, stop and swim 15m bk to wall for a bk-br turn

    Managed 8.5 hours of sleep last night but I am totally exhausted. Certain the treadmill did me in. Running is no joke! Everything tired and sore.

    Have a doable one day meet April 2: ( )

    Interested in events 3, 5, 8, 9, 10, 13, 14, 16

    First chance to have fun with 25's, might do a split request 50fr or 25fr in a 200fr

    Also swimming at Spring Nationals, and then Senior games in May. Lots of racing planned.
  16. Monday, February 29, 2016

    by , February 29th, 2016 at 06:22 PM (I swim, therefore I am)
    LCM @FGCU Aquatic Center
    Sunny, 60F, Water 82F

    Warm Up
    200 BK/FR by 50

    Set 1
    4000 FR Swim
    /as 4(400 steady + 3x200; build 1-3)

    Cool Down
    300 EZ FR

    One hour to swim and I was not mentally motivated or focused to do the planned workout.
    Swim Workouts
  17. Sunday, February 28, 2016

    by , February 29th, 2016 at 06:14 PM (I swim, therefore I am)
    Vanderbilt Beach, Naples, FL - 8:30am
    Sunny, clear blue sky
    54F Air, 63F Water

    Click image for larger version. 

Name:	IMG_0558.JPG 
Views:	985 
Size:	182.3 KB 
ID:	10285

    3 Mile Swim

    A beautiful brisk SWFL morning with 10 mph SW wind. Swam two laps of a 1.5 course. After rounding the first buoy about 200 yards off shore, headed north into a moderate 2-3 foot waves with incoming south-west tide. After reaching the second buoy, instead of waiting for everyone, I headed back because I get cold if I stop too long. Today it was fun to swim into the surf because the incoming tide was moderate. Swimming southward back to the first buoy with the tide surge was a nice change of pace though. Planning to do one loop, I headed back again north to join everyone coming on the back. Swimming into the surf again was great, so just kept going passing everyone going in the opposite direction. It was a great swim and I really enjoyed it.
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 03/01/2016

    by , February 29th, 2016 at 12:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 75 1:15 1:10
    3 X 100 kick 2:15 2:15
    Two rounds--round 1 intervals left, 2 right.

    8 X 25 sprint kick :45

    10 X 100--choice 2:00
    #1 easy--#2-10: 50 fast + turn/50 easy

    6 X 200 pull 2:40
    #1-5: negative split
    #6: warm down

    Swim Workouts
  19. Sunday Feb 28

    by , February 29th, 2016 at 12:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    500 various
    50 scull
    4 x 25 shooters
    50 EZ
    3 x burst SDK to 15 m from the block, cruise back
    50 EZ
    3 x burst back SDK from the block to 15m, cruise back
    -- 1 AFAP, 2 @ 100 pace
    100 EZ
    12 x 25
    odds = 100 pace @ :30
    evens = EZ @ :45
    100 EZ
    4 x 25 power kick
    150 EZ

    Total: 1700


    I was out very late with friends on Saturday night and didn't feel very sharp yesterday. 5 more days of rest. Today is the deadline for entering the Albatross meet and there are 207 swimmers signed up, so there should be plenty of rest.

    I also spent 2 hours yesterday doing elbow & shoulder exercises, icing, using my tens machine and stretching. I did some stretching on Saturday with Mr. Fort. I tried to show him a core exercise on the TRX and insta-pain. I guess it will be awhile before I am doing any upper body exercises again. The area of pain has been reduced at least, and it didn't hurt much in the water. I am having another acupuncture session today. In retrospect, I should have ceased all upper body activity the minute that I felt pain. Instead, I pretty much ignored it for a week or more, thinking it was no big deal and I likely made it worse.
    Swim Workouts
  20. Workout 02/29/16: morning

    by , February 29th, 2016 at 10:31 AM (Maple Syrup with a Side of Chlorine)
    A quick leap year swim this morning:

    200 free/ 200 back/ 200 IM drill
    400 shark swim
    4 x (25 easy, 25 fast IMO)
    200 loosen and out
    (Solo/Rec/1400yds/27 min)
    Swim Workouts