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  1. Monday 7/9/18

    PM LCM w/ Trip and Solo @ LRRC "Back in the saddle again"

    6x100 @ 1:40 swim, kick 12.5M off each wall

    3x
    200 @ 3:20 kick w/ fins on back
    4x50 kick w/ fins + BD STRONG
    RD1 @ :50
    RD2 @ :45
    RD3 @ :40

    200 EZ

    Total: 2000

    Updated July 9th, 2018 at 10:48 PM by Calvin S

    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 7/10/18

    by , July 9th, 2018 at 03:09 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 100 2:00 [1:45]
    8 x 50 1:05 [1:00] choice
    4 x 100 1:45 [1:30]
    8 x 50 1:20 [1:15] kick

    Sprint set
    2x
    1 x 50 1:30 [1:15] sprint
    1 x 50 1:15 [1:15] easy
    1 x 100 2:30 [2:15] sprint, break 5secs at 50
    [RD1 best stroke, no free, RD2 choice]

    Stroke set
    2x
    3 x 50 1:15 [1:05] brst-back-fly x 50
    3 x 50 1:15 [1:05] fly-back-brst x 50
    1 x 150 3:00 [2:45] IM or 50st/50fr/50st

    Freestyle set
    6 x 150 2:30 [2:15] last 50 strong

    Warm down
    4 x 50 1:00

    Total: 4000
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    Uncategorized
  3. 7/9/18 Workout

    by , July 9th, 2018 at 08:30 AM (Swimming Through Jello)
    Monday, 7/9/2018 CrossFit Workout

    Wanted to hit the pool but couldn't find my damn keys for 20 minutes so ended up going to the gym.

    Body feeling beat up - right knee, right hip and left piriformis feeling tweaky. Ugh.

    Warmup - 500m row, yoga flow, KB warmup

    Strength - A) Deadlift - 135/3, 225/3, 275/3, 315/1, 345/1,1, E2MOM 315/3x3, EMOM 255/3x6

    B1) Ring row - 4x12
    B2) Pushups - 4x20

    Conditioning - 7 rounds
    5 RKBS 70#
    10m/20m/30m shuttle run
    4:56
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  4. 07/08/18: Baystate Games lcm

    by , July 8th, 2018 at 10:48 PM (Maple Syrup with a Side of Chlorine)
    I was able to commit to driving down to Boston for day 2 of the Baystate Games, this year at Harvard University. It is a fun meet where the kids swim their finals championship heat before us old folks, with great swag too (t-shirt and cap for all, medals and one pullover jacket if you place). I was able to convince Greg to join me for a rare LCM swim in New England. Even though I am in VT, as a member of New England Masters I am eligible to compete.

    A plus about this meet is that since the adults swim during the finals section of the meet, warmups started at 3pm and the first splash was at 4. For day 2 there were only 1-2 heats for Masters for most events, except for 3 heats of the 100 free. There is a limit of 4 events over the course of the meet, so I entered the first 4 today :duh: The age groups for the meet ar 19-34. 35-49, 50+.

    200 Fly: 2:54.51
    37.31, 44.16 (1:21.47), 47.81 (2:09.28), 45.23 (2:54.51)
    - I felt good during the race although my 3rd 50 was a little too slow. I switched to DPS fly after the first 50 and stayed relaxed throughout.

    200 IM: 2:54.44
    36.90, 45.03 (1:21.93), 56.14 (2:18.07), 36.37 (2:54.44)
    - I again felt good during this race. I have been trying to reinvent my breaststroke and despite still being slow I was able to get into a good rhythem.

    200 Back: 2:42.26
    39.23, 41.81 (1:21.04), 42.40 (2:03.44), 38.82 (2:42.26)
    - I was looking forward to a solid swim and was able to throw one down. I am really happy with the splits. During warmups I did my best to count strokes so it helped me during this swim.

    100 free: 1:04.84
    32.66, 32.18 (1:04.84)
    - At this point I was pretty tired and didn't have a lot of speed off the blocks, but I was able to build into the walls and then did my best to hammer the rest of the swim.

    All in all a great meet. After the Masters heats they had a small awards ceremony for all age groups, so there was a little break between swims. The diving well was open for swimming during the duration of the meet so I warmed down there. I was done with all of my events in less than two hours.

    This ended my third LCM meet. I have been swimming at Harvard for many years but all scy, so it was a real treat to finally swim here LCM. Here in VT there is only one LCM pool but it is two hours north in Middlebury, and sometimes I can sneak in to the pool at a college less than an hour away. It would be cool if I had more opportunities to swim lCM, but it is what it is in New England.

  5. Sunday 7/8/18

    AM + PM LCM @ UALR "Mary Grace Tucker Memorial Invitational Day #3"

    400 swim (100 FR/100 BK)
    3x100 @ :15 rest k/sw/dr/bld
    4x50 @ :55 D1-2 in pairs (:34, :34, :31, :32)
    100 EZ

    200 FR - 2:13.14 (1:03.07/1:10.07) - Not a great race. Felt too rushed on the first 75 meters. I also blew out my LZR jammer about 10 minutes before the race, so I did this event and the 400 FR in my Nike brief.

    500 EZ

    **Intermission**
    The 400 FR had its own separate session at 1:00 pm today. I met up with my family for breakfast after the 200 FR and then went back to the pool to stretch and warm up again for the 400.

    200 swim
    4x50 @ :10 rest
    odd: k/dr
    even: dr/bld

    2x50 @ 1:00 @ 400 PACE
    200 SMOOTH focusing on good strong kick outs and break outs.

    400 FR - 4:39.92 - (31.5/34.8/35.6/35.8/35.9/35.2/36.2/34.6) - While it didn't feel as great as the 800 on Friday (nothing else felt as good as that all weekend!), I was pleasantly surprised by how well the race went. I wanted to definitely be under 4:40 since I was out in 4:40 in my 800, but given the way my 200 felt this morning, I was a little apprehensive going into the race. If the 800 was my hardest event I did all weekend, today was easily the hardest day. Racing a 200/400 FR double in what was basically one elongated session, and the final day of the meet, was very taxing. If I could do it all over again I might have bagged the 200 FR to be more rested for the 400, but whatever, a lifetime best is still a lifetime best!

    Total: 2800

    SHOUT OUT: Trip Strauss, who came to watch Marvin Schwartz (and maybe me?) swim the 400. He was gracious enough to be my backup timer as well. I wish you could have been racing the event with me, Trip

    Updated July 9th, 2018 at 10:44 PM by Calvin S

    Categories
    Swim Workouts , Masters Swim Meets / Events , USA-S Swim Meets / Events
  6. 7|7|18

    1:30 am nearby pool
    2500 yds kick on sides with fins
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters GOLD Workout 7/9/18

    by , July 8th, 2018 at 08:57 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:45 [2:30]
    3 x 100 2:00 [1:45] 50 fist drill/50 swim
    6 x 50 1:15 [1:05] stroke
    3 x 100 1:45 [1:30]

    Kick set
    1:00 [vertical kick]
    1 x 200 5:00 [4:30]
    1:00 [vertical kick]
    1 x 100 2:30 [2:15]
    1:00 [vertical kick]
    4 x 50 1:20 [1:15] fast

    Freestyle set
    2x
    3 x 200 3:10 [3:00] desc 1-3
    1 x 200 3:30 [3:15] best effort

    Sprint set
    3 x 50 1:30 [1:20] sprint
    3 x 50 1:15 [1:10] sprint
    3 x 50 1:00 [:50] sprint
    1:00 rest
    1 x 50 sprint 100%
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4000
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  8. 7/7/18 Workout

    by , July 7th, 2018 at 08:51 PM (Swimming Through Jello)
    Saturday, 7/7/2018 CrossFit Workout

    Warmup - plyos, stretching, run

    Conditioning - In teams of 3, 30 minute cap
    3x{30 TTB, 30 bar facing burpees, 30 power snatch 75#}
    150 cal assault bike
    2x{30 TTB, 30 bar facing burpees, 30 power snatch 95#}
    150 cal assault bike
    1x{30 TTB, 30 bar facing burpees, 30 power snatch 115#}

    Only got through 30 cal bike in the time cap. I wanted to finish but the other guys in the team didn't. Not a whole ton of work for the only thing today really...

    Lindbergh pool supposed to open up next week, hopefully that holds to schedule. I want to swim at least 3 days next week before my little meet next Saturday and it's easier to do that when I get up at 4:35 and drive 5 minutes to swim than 4:10 and drive 25 minutes... still will have to go to Crestview at least once since the meet is LCM and Lindbergh is SCY.
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  9. Saturday 7/7/18

    AM LCM @ UALR "Mary Grace Tucker Memorial Invitational Day #2"

    600 swim (200 FR/100 BK)
    6x50 @ :10 rest
    odd: k/dr
    even: dr/sw

    2x100 @ 1:30 PINK/RED
    4x25 @ :35 V.S.
    100 EZ

    100 FR - 58.80 - A good race, but not a great race. I spun my wheels too much on the opening 50, and I switched to breathing every 4th stroke too early on the second 50. I also got caught up in what the swimmer next to me was doing instead of swimming my own race.

    200 BK - 2:39.33 (1:16.57/1:22.76) - This was my throw-away event. I just wanted to see what I could go in a race I don't normally swim, while being shaved and tapered. Man do I not like backstroke!

    Add in about 1400 assorted warm up and warm-down during the course of the meet.

    Total: 3000
  10. Friday 7/6/18

    PM LCM @ UALR "Mary Grace Tucker Memorial Invitational Day #1"

    400 swim
    6x50 @ :10 rest
    odd: k/dr
    even: dr/sw
    3x100 @ 1:30 @ 800 PACE
    100 EZ

    800 FR - 9:31.49 (1:05.89/1:10.79/1:11.39/1:12.32/1:11.80/1:12.55/1:13.90/1:12.85) - It was a little worrisome when I watched the boys on my left and right go taking off over the first 100 meters. I told myself to put some blinders on and just did my own thing, and when I flipped at the 350, I finally saw them...passing the flags going into the wall while I was going the other way! I was told I looked strong through the whole race. I was happy with an opening 400 of 4:40.39, I just wish I could have been back a little faster than 4:51.1. On the other hand, both those splits are faster than I went I have been all season in the 400, so that bodes well for Sunday's event!

    I had two 500 meter warm ups during the course of the meet and a 400 warm down at the end as well.

    Total: 3200

    SHOUT OUT: Doug Martin, who wasn’t too out of breath after his 50 FR to come time for me in the 800.

    Updated July 6th, 2018 at 11:14 PM by Calvin S

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  11. 7|6|18 deadpool arm

    assault air bike
    5 x 030 on 4:00
    briefly hit 11XX so arm getting stronger

    weights and stretching doing what I can mostly light weight

    pool
    500 fr with surf fins 8:XX
    300 of various other fins stuff

    every day shoulder is better than before, but only just slightly. Really quite painful when I wake up. Stretching lightly in all ranges with both internal/external rotations.

    My right arm still slightly over an inch smaller than other, wife calls it my deadpool arm lol
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  12. 7/6/18 Workout

    by , July 6th, 2018 at 08:25 AM (Swimming Through Jello)
    Friday, 7/6/2018 Pool Workout
    CMS, LCM

    Was really sore from "Rene" yesterday and also was out late for fireworks so took a rest day. Still sore today. Loosened up a bit as the workout went on. Pool was hot though (somebody had turned off the aerator) so that wasn't optimal.

    200 fr/100 bk/200 k/100 p

    8x50 st/fr 1:00
    4x100 o-IM 2:00 e-fr 1:45

    8x100 k/fins 2:00/1:50/1:45/1:40/1:50/1:45/1:40/1:30

    8x50 o-build e-EZ 1:00
    4x150 o-fr/bk/fr 2:45 e-fr/br/fr 3:00

    8x50 1:00 4-k, 4-warmdown

    3600m

    My breaststroke is a disaster right now. Oof.
    Categories
    Uncategorized
  13. Foot Position in the Forward Start

    by , July 5th, 2018 at 07:30 PM (Rules Committee Blog)
    Masters rules for strokes, starts, and turns are mostly the same as USA Swimming rules, but we have a few differences which need some emphasis so that swimmers, coaches, and officials have a clear understanding. One of the most overlooked differences is in the forward start rule and we routinely receive questions regarding the application of this rule. The language of the rule may seem somewhat technical, but we can break down the requirements for a simple explanation.

    USMS article 101.1.1 says the following:

    The forward start may be taken from the starting block, the pool deck, or a push from the wall. At the commencement of each heat, the referee shall signal to the swimmers by a short series of whistles to remove all clothing except for swimwear, followed by a long whistle indicating that they may take and maintain their positions with at least one foot at the front of the starting platform or the deck, or in the water.

    What does the last sentence mean with respect to the position of the feet?

    Masters is unique in imposing a foot position requirement prior to the "take your mark" command. This rule says that swimmers are required to step onto the starting platform and place at least one foot at the front of the block. "Front" does not necessarily mean that the foot has to be at the front edge of the starting platform, but it must be towards the front surface. This requirement applies when the swimmer steps onto the platform.

    The source for this requirement comes from the FINA masters rules. FINA MSW 3.2 says:

    When using the forward start, the referee's whistle shall indicate that the swimmers may take their positions with at least one foot at the front of the starting platform or pool deck, or in the water with one hand having contact with the starting wall.

    USMS article 101.1.1 goes on to say:

    On the starter’s command, “Take your mark,” each swimmer shall immediately assume the starting position with at least one foot at the front of the starting platform or the deck.

    We have slightly different wording in article 103.8.5 which says:

    On the starter’s command, “Take your mark,” each swimmer shall immediately assume a starting position that maintains at least one foot at the front of the starting platform or at the front of the pool deck.

    The intent of this rule is to say that swimmers may not adjust the position of the front foot after the "take your mark" command. The position of the back foot may be adjusted (for example, to re-position the foot on the back wedge if one is present). The idea is that swimmers must find their position on the starting platform when stepping onto the starting platform and then remain in that position for the entire starting sequence.
  14. Sarasota Y Sharks Masters GOLD Workout 7/6/18

    by , July 5th, 2018 at 12:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:00 [4:30]
    6 x 50 1:05 [1:00] choice
    1 x 300 7:30 [6:45] kick
    4 x 50 1:15 [1:05] stroke
    3 x 100 1:45 [1:30]

    Stroke set
    3x
    3 x 50 1:15 [1:05] #1 perfect stroke, #2 build, #3 strong
    1 x 50 1:15 [1:05] free

    Sprint set
    4x
    1 x 100 2:00 [2:00] sprint
    1 x 50 2:00 [2:00] easy
    [RD1/3 stroke, RD2/4 choice]

    Freestyle set
    6 x 100 1:40 [1:30] desc 1-3/4-6
    6 x 100 1:35 [1:20] desc 1-3/4-6

    Warm down
    4 x 50 1:00

    Total: 4000
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  15. Wednesday 7/4/18

    PM LCM Solo @ LRRC

    400 swim
    300 pull w/ paddles + SNKL
    200 FL kick w/ fins + BD
    100 progressive scull w/ buoy + SNKL

    3x100 @ 1:30 D1-3 to 800 PACE (1:22, 1:18, 1:13)
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :35 swim

    100 (15M DIVE fast breakout/85 EZ)

    Total: 1600
    Categories
    Swim Workouts
  16. 7/4/18 Workout

    by , July 4th, 2018 at 01:30 PM (Swimming Through Jello)
    Wednesday, 7/4/2018 Fourth of July CrossFit Workout

    Warmup - plyos, stretching, movement warmup

    Conditioning - "Rene"
    7 rounds
    400m run
    21 walking lunge steps
    15 pullups
    9 burpees
    All with 20# weighted vest

    34:11
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    Uncategorized
  17. Sarasota Y Sharks Masters GOLD Workout 7/5/18

    by , July 4th, 2018 at 10:58 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    4 x 50 1:15 [1:05] stroke
    3 x 100 1:45 [1:30]
    4 x 50 1:00 [:50] desc 1-4

    Kick set
    3x
    1 x 50 1:20 [1:15] mod
    1 x 50 1:20 [1:15] fast
    1:00 [vertical kick]

    Stroke set
    3x
    1 x 50 1:15 [1:10] 25fly/25back
    1 x 50 1:15 [1:10] 25brst/25free
    1 x 200 4:00 [3:45] IM or alt 50st/50free

    Freestyle set
    3 x 300 5:00 [4:30] long & strong
    3 x 200 3:10 [3:00] neg split
    3 x 100 1:30 [1:20] desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4200
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  18. Tuesday 7/3/18

    PM LCM Solo @ LRRC "Broken Swim Day"

    300 swim (100 FR/100 BK/100 FR)
    4x50 @ 1:05 FR kick w/ BD
    6x50 @ :50 D1-3 in pairs (:37, :37, :34, :34, :31, :32)
    200 EZ

    "Broken 400 FR" (w/ B70 Neuro Comp full body suit)
    150 @ :20 REST (1:39.79)
    100 @ :15 REST (1:07.61)
    3x50 @ :10 REST (33.42, 33.86, 32.15)

    Time: 4:27.13

    14x50 @ :50 SMOOTH

    Total: 2100

    Shout out: Trip, for pausing his workout to time me!
    Categories
    Swim Workouts
  19. Workout 07/03/18: evening

    by , July 3rd, 2018 at 10:22 PM (Maple Syrup with a Side of Chlorine)
    200 free-100 kick-200 pull
    4 x 25 burst and cruise

    3x
    - 200 pull on 3:30
    - 4 x 50 swim on 1:00
    - 4 x 25 on :30
    - Master's minute

    4 x 50 on 1:10 Fast walls
    200 loosen and out
    [Masters/Rec/2400 yds/55 min]
    ===========================
    Fun set that knocks out 500 repeats. I generally would do 250s pull but with the meet on Sunday I just went as written.
    Categories
    Swim Workouts
  20. 7|3|18

    100 easy
    300 fr with fins
    500 one arm (non rehab arm) fr with fins
    50 br
    6 x 25 UW atlantis kick on 0:45 fins
    10 x 25 UW atlantis kick on 1:00 fins
    10 x 25 one arm fr on 1:00 fast

    Drylands yesterday
    Assault bike: 5 x 0:30 AFAP on 4:00 (easy with using right arm), hit 1015 watts
    Leg press 1 x 270 x 25
    Stretches
    10 min kicking heavy bag

    2 months since surgery (LHBT tenodesis, extensive posterior and inferior debridment, and chondroplasy), pain still there but finally letting off, range of movement and strength coming back - can finally push off wall with a quasi streamlined arm. It is difficult to tell if I am pushing too hard and aggravating healing. My PT says i can use weights next week at 10wks, but I’ve been doing that at 6 wks, albeit with 1-3 lb db. Good news for me though are signs that I will have promising results with this surgery, the “dead spot” I’ve had during power phase of stroke for 5 years seems to not exist anymore. I will never know if my aggressive approach to rehab gave me 120% or 80% than if I would have followed strict protocol. If I did anything else wrong with recovery, it would be not doing enough pendulum cycles as I am making up with painful stretches now, overdoing it (did active arm raises once at 2 wks), not resting enough. My right arm measures an entire inch smaller than my already skinny left arm

    If schedule permits, might participate in a local meet late next month, NT for all events of course.

    Aruba is around the corner, should be good to go to enjoy the ocean, no cliff jumping however. Plan on saving money and just stay at my in-laws home.


    Going to gym later tonight

    Updated July 3rd, 2018 at 08:32 PM by __steve__

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