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  1. 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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  2. 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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  3. 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.
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  4. 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.
  5. 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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  6. 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
  7. 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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  8. 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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  9. 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
  10. 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
  11. 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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  12. Sarasota Y Sharks Masters GOLD Workout 7/4/18

    by , July 3rd, 2018 at 03:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY ****HAPPY 4TH of JULY****

    Warm up
    2 x 150 2:30
    4 x 75 1:30 stroke/IM
    4 x 75 1:45 kick
    3 x 100 1:30

    Sprint stroke set
    4x
    1 x 25 :40
    1 x 50 1:10
    1 x 75 1:30
    1 x 100 2:00
    [RD1 fly, 100 sprint, RD2 back, 75 sprint, RD3 brst, 50 sprint, RD4 choice, 25 sprint]
    [All other swims mod w/perfect stroke]

    Freestyle set
    4 x 100 1:30 last 25 fast
    4 x 75 1:10 desc 1-4
    4 x 100 1:20 neg split
    4 x 75 1:00 all strong

    Sprint freestyle set
    4x
    1 x 25 :30
    1 x 50 1:00
    1 x 75 1:15
    1 x 100 1:45
    [RD1 100 sprint, RD2 75 sprint, RD3 50 sprint, RD4 25 sprint]
    [All other swims mod w/perfect stroke]

    Warm down
    4 x 50 1:00

    Total: 4800
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  13. 7/3/18 Workout

    by , July 3rd, 2018 at 09:44 AM (Swimming Through Jello)
    Tuesday, 7/3/2018, CrossFit Workout

    Warmup - 3x(200m row, 5 pushup, 10 PVC thruster, 15 situp), stretching, PCV clean and jerk drills

    Strength - A) Clean & Jerk 2(1+1) - 135, 155, 175, 195, 205, 215, 225
    //Man, my legs have gotten weak. Standing up the cleans was the toughest part - I did 255 for a double a year and a half ago.

    B) Ring Pushups - 3x15 - feet elevated on box

    Conditioning - EMOM 16
    1- Left arm DB Thruster 45#/12
    2- 12 cal row
    3- Right arm DB Thruster 45#/12
    4- 10 30" box jump
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  14. Monday 7/2/18

    PM LCM w/ Trip Strauss @ LRRC

    4x w/ SNKL
    75 swim
    50 kick S-line
    25 scull

    12x100 @ 1:45
    3 pull w/ paddles breathe 2/4, 4/6, 6/8 by 50
    3 swim w/ paddles 12.5M kick out off each wall breathe every 4
    3 swim w/ fins 25 UW/50 smooth swim/25 swim no breath
    3 D1-3 to RED (1:20, 1:14+, 1:09)

    200 EZ

    Total: 2000

    Did not come into practice today with a definite game plan, so I just joined Trip who was doing a hypoxic set. I spiced it up by adding toys and a little descending to get my HR up, but other than that I took it easy on the first full day of taper :P

    Updated July 2nd, 2018 at 08:25 PM by Calvin S

    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters GOLD Workout 7/3/18

    by , July 2nd, 2018 at 03:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 200 3:30 [3:15]
    4 x 50 1:00 1:00 choice
    4 x 100 2:30 [2:15] kick
    4 x 50 1:15 1:05 stroke
    4 x 100 1:45 [1:30]

    Main set
    4x
    1 x 50 1:15 [1:05] perfect stroke
    1 x 100 2:00 [2:00] fast
    1 x 50 1:15 [1:05] easy
    [RD1/3 stroke, RD2/4 choice]

    Freestyle set
    2 x 50 1:00 [:50] mod
    2 x 100 1:40 [1:30] desc
    2 x 150 2:30 [2:15] neg split
    2 x 200 3:20 [3:00] long & strong
    2 x 150 2:20 [2:05] neg split
    2 x 100 1:30 [1:20] desc
    2 x 50 :50 [:45] strong

    Warm down
    4 x 50 1:00

    Total: 4200
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  16. 7/1-7/2/2018

    by , July 2nd, 2018 at 08:33 AM (Swimming Through Jello)
    Sunday, 7/1/2018 Pool Workout
    CMS, LCM

    I actually don't remember the whole workout from Sunday. Some stroke work, then did some "sprinting" (it's in quotes because I still have no speed whatsoever) and some UDK work. Meant to take video but I took my fauxpro out and the battery was dead. I do remember I totaled 3800m.

    Monday, 7/2/2018 Pool Workout
    CMS, LCM

    200 fr/100 bk/200 k

    200 fr 3:15
    2x150 75 IM/75 fr 2:45
    3x100 p/pads & snorkel 1:45
    4x50 st/fr 1:00

    4x50 fr :50
    3x100 IM 2:00
    2x150 k/fins 2:45
    200 IMO/fr by 25 3:30

    200 p/pads & snorkel 3:15
    2x150 75 IM/75 fr 2:45
    3x100 k/fins D1-3 1:40

    4x50 warmdown 1:00

    3500m

    Got an email from the coach at my usual pool that's been closed for maintenance this summer. Apparently it may open next week, I think I might stay in the outdoor LCM pool during the week for the rest of the summer and go to my other pool (indoor, SCY) on Saturdays because the time is pretty convenient especially when my wife is running camps, which is most weekends.

    Updated July 2nd, 2018 at 08:59 AM by JPEnge

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  17. 06/30/18: morning

    by , June 30th, 2018 at 12:42 PM (Maple Syrup with a Side of Chlorine)
    Good practice today with Greg, Jim, and Kevin. Lindsay from the Granite State Penguins in NH also dropped in.

    200 swim/100 kick/200 pull
    6 x 50 on 1:05 - even pace

    300 [150 pull, rest :15, 150 swim - swim faster than pull]
    100 [4 x 25 on :30 - smooth]
    200 [100 pull, rest :15, 100 swim - swim faster than pull]
    100 [4 x 25 drills]
    100 [50 pull, rest :10, 50 swim - swim faster than pull]
    100 kick
    300 swim - long and strong

    4 x 75 as warm down [kick-swim-pull]
    =======================
    [Masters/Rec/2300 yds/60 min]

    It's been a busy week with my oldest brother and his family visiting from Washington State. He swam at UMass in the early '90s and usually hops in for a once a year workout but opted out. Today we are gather with other family for a small reunion, and it happens that today is also the 23rd anniversary of my mom passing away. It's nice to have extended family in town to help share some stories of the past. We had a nice visit with my aunt from Boston on Thursday as well.

    Here is a picture from the old homestead, with the farmhouse where my dad grew up to the left. I grew up about a quarter-mile way closer to the farm.

    Updated July 2nd, 2018 at 08:57 PM by rxleakem

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    Swim Workouts
  18. Saturday 6/30/18

    AM LCM Solo @ LRRC "800 pacin' to 100,000 meters"

    2x
    300 swim (100 FR/50 BK)
    2x150 @ 2:20 k/dr/sw w/ fins + SNKL
    6x50 @ :55 swim D1-3 in pairs w/ SP

    3x100 @ 1:25 D1-3 to 800 PACE (1:18, 1:16, 1:14)
    100 EZ
    3x100 @ 1:30 @ 800 PACE +1 (1:14+, 1:15, 1:14+)
    100 EZ
    3x100 @ 1:35 @ 800 PACE (1:12+, 1:14, 1:13+)
    100 EZ
    3x100 @ 1:40 @ 800 PACE -1 (1:11, 1:12+, 1:11+)

    200 EZ kick w/ fins + BD

    Total: 3500

    Well my pacing was sort of all over the place, so not sure how to read that. On the other hand, I hit 100,000 meters for the month of June. Definitely time to taper!
    Categories
    Swim Workouts
  19. 6/29/18 Workout

    by , June 29th, 2018 at 08:11 AM (Swimming Through Jello)
    Friday, 6/29/2018 CrossFit Workout

    Warmup - 3x(:45 row, 3 burpees, 3 inchworms, 10 squats), stretching, plyos

    Strength - 4x(30m sled drag sprint, 30m sled reverse pull) 135# sled

    Conditioning -
    400m run
    21/leg single leg KB DL 53#
    21 straight leg situps
    200m run
    15/leg SL KB DL
    15 SL situps
    100m run
    9/leg SL KB DL
    9 SL situps
    8:55

    Extra - Split jerk - 155/1, 165/1, 175/1, 185/1, 205/1, 235/1
    Just playing around there. Haven't split jerk in like forever.
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  20. Thursday 6/28/18

    PM LCM Solo @ LRRC
    P90X post swim

    400 swim (150 FR/50 BK)
    100 kick FL H.A.S. w/ fins + SNKL
    300 swim (100 FR/50 BK)
    200 kick w/ fins + SNKL (50 FR S-line/50 FL H.A.S.)
    200 swim (50 FR/50 BK)
    300 kick w/ fins + SNKL (100 FR S-line/50 FL H.A.S.)
    100 BK swim
    400 kick w/ fins + SNKL (150 FR S-line/50 FL H.A.S.)

    4x150 @ 2:30 BK k/dr/bld w/ fins
    8x25 @ :30 V.S. (4 BK/4 FR)

    4x200 @ 2:40 pull w/ paddles + SNKL (2:31, 2:30, 2:31, 2:31)
    100 EZ

    Total: 3700

    P90X

    2x
    2x
    :40 high knees
    :40 jack-ups w/ 10# MB
    :40 side shuffle (alternate shuffle with and shuffle without 10# MB)
    :40 mountain climbers (hands on MB)
    1:00 REST

    2x
    :40 goblet squat (wide stance) w/ 20# KB
    :20 hold squat w/ 20# KB
    :40 left lung w/ 2x 10# DB
    :20 hold left lunge w/ 2x 10# DB
    :40 right lunge w/ 2x 10# DB
    :20 hold right lunge w/ 2x 10# DB
    :40 goblet squat (narrow stance) w/ 20# KB
    :20 hold squat w/ 20# KB
    :40 side lunge drops left side
    :40 side lunge drops right side
    1:00 REST

    3x
    :45 L-raises w/ 8# DB
    :45 RD1: push-ups, RD2: swimmer (tricep) push-ups, RD3: tricep dips
    :45 to complete: 7x bicep curls hip to waist, 7x bicep curls waist to hips, 7x bicep curls full range of motion (hip to chest)

    1:00 shoulder raises (alternating arms in front, arms to side) w/ 10# DB