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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.
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  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. 12/29/17 Workout

    by , December 29th, 2017 at 08:52 AM (Swimming Through Jello)
    Friday 12/29/2017 CrossFit Workout

    Warmup - rowing, PVC drills, pullup bar drills

    Strength - Hang Snatch - 95/3, 135/3, 155/3, 175/3, 185/3, 195/3, 205/2+f

    Conditioning - 6 rounds on 3:00
    200m row
    10 back rack reverse lunges 95#
    6 pullups
    (1:20, 1:15, 1:13, 1:12, 1:10, 1:08)
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  5. 12/28/17 Workout

    by , December 28th, 2017 at 08:59 AM (Swimming Through Jello)
    Thursday 12/28/17 Pool Workout

    Not a lot of yardage but really good pace/speed work.

    200 fr/100 bk/200 k/200 p

    5x50 :50 (31s)
    5x50 :55 (29s)
    5x50 :60 (28s)
    5x50 :65 (26mid/27low/27low/26mid/26low)

    100 EZ

    200 playing around with breaststroke pullouts off the blocks

    //Doug, 72 year old IMer, at the :20 on the clock: "100 IM fast here on the bottom if you want!"

    100 IM fast (:59)

    200 warmdown
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  6. Lots of Workouts

    by , December 27th, 2017 at 04:03 PM (Swimming Through Jello)
    Missed logging through the holidays, so just going to dump 'em here. Got some productive work done even through Christmas festivities and recovered a bit of bodyweight I had lost during post-Thanksgiving UC flare to get back to ~192#. That's pretty much where I want to maintain.

    Friday 12/22/17 CrossFit Workout


    Warmup plyos, rowing, PVC pipe warmup

    Strength - Front Squat 135/2, 185/2, 225/2, 245/2, 265/2, 275/2, 285/2, 245/2,2,2
    DB RDL - 50s per hand x 12 reps x 3 sets

    Conditioning/Power - EMOM 12
    1 - 15 Russian KB Swing 70#
    2 - 6 box jumps (2 sets 42", 2 sets 48")
    3 - 10x25m shuttle run

    Saturday 12/23/17 CrossFit Workout

    Warmup - plyos, stretching, movement prep

    "12 Days of Christmas" (Done like the song)
    1 - squat clean thruster 95#
    2 - Handstand Pushup
    3 - Box Jump 24"
    4 - burpees
    5 - wall ball shots 20# to 10'
    6 - push press 95#
    7 - front squat 95#
    8 - KB swing 53#
    9 - pullups
    10 - front rack lunge 95#
    11 - pushups
    12 - SDHP 95#
    28:15

    Christmas Eve and Christmas - Off

    Tuesday 12/26/17 - Pool and CrossFit Workout

    At 5:30a
    200 free/100 bk/200 k/200 p/100 IM dr

    3x25 :25 - 3x50 :50 - 3x75 1:20 - 3x100 1:35
    100 EZ
    3x100 1:30 - 3x75 1:15 - 3x50 :45 - 3x25 :20
    100 EZ

    3x100 k w/fins 1:30

    200 EZ

    3000
    //Definitely kicking off some rust today!

    At 9a
    Warmup assault bike, PVC warmup, stretching

    Strength - Deadlift 135/5, 225/8, 275/5, 315/3, 365/1, 415/1, 445/1 PR
    //Wooo 10# PR. Wasn't sure if I was expecting that.

    Snatch - 40kg/3, 60kg/2, 70kg/1, 80/1, EMOM 85/1,1,1,1,1, 90/1,1,1,1,1, 95/f,f,1 punt
    //Snatches not so hot. Meh.

    Wednesday 12/27/17 CrossFit Workout

    Warmup - rowing, stretching, barbell warmup

    Strength - Power Clean + Split Jerk on :90 - (warmup 135/3, 185/clean) - 185/2+1, 205/2+1, 225/2+1x8

    Conditioning
    3 rounds on 3:00
    50 double unders, 15 toes to bar, max reps hang KB snatch 53#
    3:00 rest

    KB snatch - 34, 32, 27 (missed a couple DUs in last set to put me behind)

    //Back to the pool tomorrow. Groin feels good so I am going to play with breaststroke pullout dolphin kick timing. Hopefully will have video and some splits to look at.
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  7. 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
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  8. 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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  9. 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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  10. 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
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  11. 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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  12. 12/21/17 Workout

    by , December 21st, 2017 at 08:45 AM (Swimming Through Jello)
    Soooooooore this morning! Hamstrings and lats.

    12/21/17 Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr/100 scull/dr breast

    8x100 interval pyramid 1:35-1:20 and back up
    16x50 interval pyramid :60-:45 and back up twice
    //This was a really good set for sustained work. Really wore out shoulders/triceps by the end too.

    100 EZ

    150 worth of starts and turns and such
    https://www.instagram.com/p/Bc94yXLnVZX/
    150 warmdown

    2900

    Updated December 21st, 2017 at 09:34 AM by JPEnge

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  13. 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
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  14. 12/20/17 Workout

    by , December 20th, 2017 at 08:15 AM (Swimming Through Jello)
    12/20/2017 CrossFit Workout

    Warmup - PVC drills, plyos, rowing

    Strength - Deadlift - 135/3, 225/3, 275/3, 315/3, 350/3x4
    A) 1-arm Farmers Carry - 120# x 30m ea arm x 3
    B) Ring plank - 30s x 3

    Conditioning - EMOM 12
    1 - 10 Power Clean 135#
    2 - 10 Handstand Pushup
    3 - 30s hard pace Assault Bike
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  15. 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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  16. 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
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  17. 12/19/17 Workout

    by , December 19th, 2017 at 08:10 AM (Swimming Through Jello)
    12/19/2017 CrossFit Workout

    Warmup - 3 rounds 200m row, 10 hollow rock, 10 superman rock, 30s samson stretch; stretching

    Strength -
    A) Pause Bench Press - 45/5, 135/5, 165/5x5
    B) Upright Row - 75/10x5

    Conditioning -
    4 rounds on the 4 minutes:
    30 air squats
    40 double unders
    10 power jerk, 95#
    1:22, 1:17, 1:21, 1:12
    //Finally figured out double unders in the last round. Paced too much first two rounds with the air squats, thought they would start to burn more.
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  18. 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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  19. 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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  20. 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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