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  1. Strength train

    Great strength this week, 8/10,8/12,& 8/14

    Deadlifts 135#10x2rps
    S/A row 35#15x2rps
    Knl r/o 10x wheel
    w/carry 30#20yds 2rps
    Astd pull up 8x2rps
    ktl/sqt 40#12x2rps
    k/chs/prs 40#15x2rps

    had a great 90 min massage later that day and fell asleep during session.. My body has changed so much in the past 7 month. a significant time in yards/length of pool has also decreased. My training with RITTERSP has improved my swimming, each stroke is stronger in reach, catch and pull, and kicking is stronger from core, hips thighs with relaxed ankles.. great range of motion..
    Categories
    Swim Workouts
  2. Is the Masters coach certification class for me?

    by , August 15th, 2015 at 12:00 AM (Questions from Coaches)
    Q: I'm an avid Masters swimmer who has an interest in coaching. Is the Masters coach certification class something I should consider or is it only for professional coaches?

    A:
    The USMS Masters coach certification program was developed by Masters coaches to provide an educational product for enhancing the Masters coaching experience. Over time, the program has grown to meet the needs of not only professional Masters coaches, but also volunteer and part-time Masters coaches, age-group swim coaches, aquatic instructors, triathlon coaches, club leaders, and individual swimmers.
    The objective of the certification program is to provide education centered on seven pillars:

    • Technical competence. The construction and correction of the four competitive strokes, starts, and turns.
    • Experience. Making the most of what you experience.
    • Performance. Metrics for effectiveness and efficiency.
    • Community involvement. Program partnerships and volunteerism.
    • Business management. The business of adult aquatics.
    • Risk management. Safety and insurance.
    • Leadership. Mentoring and contributing.


    There are four levels of the USMS Masters Coach Certification Program.

    Level 1 instruction includes:

    • History and institutional organization of U.S. Masters Swimming
    • Benefits and resources of USMS membership
    • Developing a coaching philosophy
    • Understanding the adult learner
    • Working with the open water and multisport athlete
    • Writing workouts
    • Marketing your Masters program


    Level 2
    instruction includes:

    • Understanding the universal truths of swimming
    • The development of all four competitive strokes, turns, and starts
    • Analysis of all four competitive strokes, turns, and starts


    Level 3
    instruction is for the individual who is a full-time coach or someone interested in exploring the opportunity for a career in adult aquatic sports. Instruction includes:

    • Leadership skills development
    • Club development
    • Seasonal planning and workout delivery
    • Marketing
    • Budgeting
    • Club administration and event planning
    • Safety and risk management
    • Nutrition
    • Injury prevention


    Level 4
    is a certification awarded to Masters coaches who have:

    • Demonstrated excellence in contributing Masters Swimming in the following categories:
    • Contribution
    • Achievement
    • Growth & Retention
    • Leadership
    • Education
    • Successfully completed Levels 1, 2, and 3 of the USMS Masters Coach Certification program
    • Applied for Level 4 status
    • Submitted the necessary documentation to satisfy the requirements of Level 4 certification


    Levels 1 through 3 are taught in a classroom setting, maximizing the opportunity for students to interact and network with the instructors and the other students in the class. Questions and the sharing of ideas are encouraged during the classes. Level 4 requires no classroom participation; rather, candidates submit documentation supporting their application for Level 4 certification.

    So what kinds of coaches and athletes take USMS coach certification classes?

    Experienced coaches. One of the strengths of the certification program is the diversity of students in each class. Seasoned Masters coaches share valuable insight, institutional knowledge, and years of experience with less-experienced coaches. Although many seasoned coaches enter class thinking they won't learn anything new from the course, they're often surprised at the varied and creative way adults are being coached and recruited to Masters programs, namely from open water and triathlon. Many of the more experienced coaches say they leave class with a renewed enthusiasm for coaching Masters.

    New coaches.
    Many part-time and volunteer Masters coaches have no coaching background other than how a Masters coach has coached them or how they were coached as an age-group swimmer. The certification course gives each participant the skills and confidence needed to become a better coach, thereby providing an enhanced experience for themselves and the athletes they train.

    Age-group coaches.
    More and more age-group swimming programs are adding a Masters component to their programming for a variety of reasons, including additional revenue, increased on-deck hours and pay for coaches, retention of age-group swimmers, and an increased volunteer base. Age-group coaches with no previous knowledge or experience working with adults find the Masters coach certification course helpful in understanding the differences in teaching and coaching an adult verses a child.

    Triathletes and triathlon coaches.
    It's not uncommon to have professional triathlete coaches account for 25 to 35 percent of the students in a Level 1 and 2 class. Most triathlete coaches come from a triathlon background, meaning they participate or have participated in triathlons. Very few are experienced track or cross-country coaches. Very few are experienced track or road cycling coaches. Even fewer are experienced swim coaches. Although swimming might be the shortest distance in a triathlon, it might be the most difficult discipline to learn, perfect technique, train, and compete in. Triathlon coaches who take USMS certification courses continue to offer positive feedback as to the overall value the course provides to their professional development.

    Club leaders.
    Does your Masters program have a good coach? Many club leaders attend the certification course to learn what the traits are of a successful coach and program. In Level 1, club leaders gain knowledge of how they can evaluate and provide support to their coaches for the betterment of the program and its members. Although many Masters coaches manage all facets of their program, many rely on others to provide leadership and support in areas of administration, marketing, volunteerism, and social functions. The sharing of responsibilities provides a sense of ownership to more members and strengthens the club.

    Swimmers.
    Many Masters swimmers are self-coached and don't swim with a club or workout group. For these swimmers, attending the Masters coach certification gives them the tools and resources to become better swimmers and feel connected to the Masters Swimming community. Many seasoned athletes attend the class to learn modern stroke technique, drills, workouts, rule changes, and the use of training devices such as the snorkel.

    Attending the Masters coach certification class might help you decide if you want to consider coaching Masters swimming. As an avid swimmer, the class will enhance your swimming knowledge and help make you a better athlete.

    Updated December 12th, 2017 at 01:26 PM by Bill Brenner

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  3. Sarasota Y Sharks Masters 5:30 AM Workout 08/17/2015

    by , August 14th, 2015 at 12:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    This will be our last day of LCM...sorry to say.

    LCM
    WARM UP:
    4 X 100 2:00 1:45
    6 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    4 X 100 kick 2:30
    100's: last 25 fast

    1 X 100 moderate 2:00
    3 X 50 fast 1:10 #3 on 1:30
    Four rounds--choice

    5 x 200 pull 3:00
    Negative split all 5

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  4. Week 150 - Friday

    by , August 14th, 2015 at 12:34 PM (After a long rest)
    I had another good night of sleep last night and finally seem to have kicked the chest crud. Today we did a meet warm up ahead of this weekends meet in Rockwall. Greg Streppel who is in from Canada swam with us this morning. Greg is a really nice guy and it was fun talking with him.

    400 free with snorkel
    6x50 catchup on 1min
    6x50 build on 1min
    4x50 open, close, easy, fast
    200 easy
    4 relay starts

    I felt ok in the water today which is good, but I false started 2 of the relay hand offs which is a real concern. I wish I was leading off but alas one of my team mates wants a split so I will anchor. I will make sure I do a safe start!!!

    I did breakfast with everyone after practice this morning which was fun.
    Categories
    Swim Workouts
  5. 50's on a Wed

    300 choice (snorkel and buoy)
    10 x 25 (kick/swim build by 25) r/10
    10 x 25 (scull/pull by 25) r/5
    16 x 25 kick with fins on side @ 30
    6 x 50 kick with fins descend @ 40

    5 x 50 @ 55 cruise
    50 sprint @ 60
    4 x 50 @ 60 cruise
    2 x 50 sprint @ 1:05
    3 x 50 @ 60 cruise
    3 x 50 sprint @ 1:10
    2 x 50 @ 60 cruise
    4 x 50 sprint @ 1:15
    50 @ 60 cruise
    5 x 50 sprint @ 1:20

    200 warm down

    A quick 3200

    This one was kind of fun although I would have liked to mix in some stroke instead of it all being freestyle.

    I have a meet next weekend in The Charleston area that I have been looking forward to since last summer. Outside and SCY's! The even have "fun" relays where the winning team wins a growler of beer.

    Swimming some off events
    Sat-> 100IM, 50FR, 100BK, 2FR and 100BR
    Sun-> 500, 2BK, 2IM, 2BR and 100FR

    This a low key meet and I'll use it as a training meet. Plus, I just want to get away from work for a bit.
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  6. The Joy of Masters Swimming

    by , August 13th, 2015 at 04:15 PM (From the Executive Director: U.S. Masters Swimming's Journey)
    Tuesday, August 4, was a busy and important day for us. Many of our staffers and volunteers were traveling to Cleveland for the 2015 USMS Summer National Championship to support the 963 Masters swimmers who would be competing.

    Nationals week is both fun and stressful for our staff. On the fun ledger, we get to spend time with our volunteers and sponsor partners, cheer for the first-timers, and share inspiring stories and images via social media. Of course our Spring and Summer Nationals come with stress: Livestreaming is an all-day, manually operated job that can have unexpected delivery challenges, and most of the physical set up and breakdown starts daily before dawn and goes well into the nighttime hours.

    Something else happened on August 4. I got the first glimpse of its impact when my phone buzzed at 5:15 a.m., with an image of the front page of the Wall Street Journal Health & Wellness section headline “The Joy of Masters Swimming.” With a 2,400,000 circulation, WSJ is the largest printed newspaper. Throughout the day, as I was driving to Cleveland for the Summer Nationals, I received a steady stream of texts and phone calls. Coaches, partners, and members who saw the story offered congratulations and praise for the article’s message.

    Although I had spent a good deal of time on the phone with the reporter Kevin Helliker, I didn’t know what he was going to write and I didn’t know that the piece would be on the front page. During our conversation, Kevin observed that the USMS business model is distinctly different than other participation sports such as triathlon, Tough Mudder, and Color Runs. Those organizations have seen large participation increases due primarily to an event growth strategy.

    USMS, by contrast, still offers relatively the same number of events at about the same level of participation as we did 10 years ago. In fact, the number of USMS open water sanctioned events is down from just five years ago. Yet, since 2005, USMS membership has increased from 42,490 to more than 63,000 members. Which provoked Kevin to ask this question: “Has USMS growth been intentional or by accident?”

    Well, the answer is intentional, but with the long view, and without compromising the experiences we are providing to our members.

    With resources provided by our Board of Directors and House of Delegates, we’ve made sustained and conscious investments into areas that are creating a more inclusive USMS. We rebranded in 2009 with an identity welcoming to any adult who wants to swim. Content in SWIMMER magazine and at usms.org resonates with all swimmers: those new to swimming, triathletes, those rediscovering swimming after a long break, and competitive swimmers. Nearly 1,500 coaches and instructors have attended our Masters coach certification teachings in the past four years. Our Adult Learn-to-Swim Instructor Program, launched this year, has certified 230 instructors. The past two years, our Swimming Saves Lives Foundation program partners have served nearly 5,000 adults with introductory swim lessons.

    So yes, it’s our intention to grow, but to do so mindfully with inclusive programs for our members, and by supporting our coaches, instructors, and aquatic directors—the influencers who are having a direct impact in the daily experience that our members have through our 1,500 local Masters Swimming programs across the country. By doing so, we hope to foster a welcoming culture so more adults can experience the joy of Masters Swimming, as shared by the excellent Wall Street Journal piece, and as narrated by Rowdy Gaines in “Masters Swimming is a Journey." .”

    Updated August 13th, 2015 at 04:31 PM by Editor

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  7. 3000 more

    by , August 13th, 2015 at 03:42 PM (Alex's swim journal)
    Felt slow and a bit more ragged today...

    3000 SCY/59 minutes

    WU (1200/23:00):
    1 x 400 fr on 7:00
    4 x 100 fr on 1:45 (1:31-1:35)
    4 x 50 fr on 1:00 (:43-:44)
    4 x 25 fr on :30 (:20-:21)
    1 x 100 EZ BK on 2:00
    1:00 rest

    MS (1500/30:00):
    10 x 100 fr on 2:00 (desc. 1:31-1:27)*
    10 x 50 fr on 1:00 (mostly :43)

    CD (300/6:00):
    6 x 50 EZ (BK, BR, FR, BK, BR, FR)

    *These actually felt pretty smooth and not difficult, which is a good thing since that was my previous pace for 1650. I felt stronger as I went along, but during the 50s afterward, I did not have that feeling I had the other day of relative ease. My body needs a break I think.

    Updated August 13th, 2015 at 10:03 PM by mcnair

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  8. Week 150 - Thursday

    by , August 13th, 2015 at 01:15 PM (After a long rest)
    I did not feel so great yesterday and was fortunate that my calendar was almost empty and with some creative rescheduling decided to take the day off work. It turned out to be a great decision since after sleeping for an hour or so I woke up feeling much better. My chest congestion just does not want to go away but after the sleep I woke up feeling much better and the tickly cough I had developed also disappeared. I also made an extra effort yesterday to drink LOTS of fluid and by yesterday afternoon was feeling a lot better. Last night I went to bed at 6:30pm and had a great night of sleep; the most solid and best I have had in a long time. According to my wife I beat the kids and her by 3 hours.

    Unlike the rest of the week the pool was still setup LCM with all lane lines still in place. Today I dropped my distance again with mainly aerobic easy swimming with the exception being a few open, close, easy, fast 50s.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    Main sets
    4x100 free on 1:30
    100 easy
    4x50 on 1min with fins, done as open, close, easy, fast
    100 easy

    Warm down
    200 double arm backstroke
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 08/14/2015

    by , August 13th, 2015 at 01:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    3 X 100 2:00 1:45
    Three rounds

    6 X 50 kick 1:20

    2 X 100 2:00
    6 X 50 1:15
    Two rounds
    All odd swims moderate
    All even swims fast

    1 X 100 fast 2:30
    1 X 150 moderate 2:30
    Four rounds, choice

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  10. Wed., Aug 12

    by , August 12th, 2015 at 10:09 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    flutter kicks on bosu, 4 x 50
    cable twist w/yoga ball, 25 x 2 x 15 each side
    extreme angle goblet squats on high boxes w/plate, 45 x 4 x 6
    seated row negatives, 90 x 4 x 5
    rear delt flys, 80 x 4 x 6
    hip abductor, 120 x 4 x 5
    supine bicep curl on cable machine, 70 x 3 x 8
    saxon side bends, 10 x 3 x 15
    explosive fly pulls on double cable machine, 20 x 4 x 5
    knee tuck jumps, 5 x 3
    kneeling ab crunches, 140 x 4 x 8
    explosive leg press, 215 x 4 x 5


    Swim/SCY @ Sewy

    Warm up:


    700 various

    Main Sets:

    8 x 50, 25 stroke + 25 free @ :55
    8 x 25, 1/2 fast SDK + 1/2 cruise @ :45
    50 EZ
    4 x 100 IM w/fins @ 1:55
    -- I did 2 IM, 2 back
    6 x 50 breast w/flutter kick w/fins @ 1:05
    -- for me, breast flutter is exhausting and difficult on this interval
    -- I switched to breast dolphin after 3
    50 EZ
    6 x 50 free w/fins, build each 25 to sprint @ :50
    -- NO! I did 25 fast flutter kick + 25 EZ kick
    7 x 50 @ 1:05
    -- supposed to be 35 fast + 15 EZ, odds breast
    -- NO! I cannot possibly go 35 fast on that interval
    -- I did odds breast @ 100 pace for 35 y, evens EZ
    50 EZ
    4 x 25 AFAP kick @ 1:00
    -- did back, think I was going around 13s
    100 EZ

    Total: 3050


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~


    I am feeling gobsmacked after today. 10 days in a row of working out with quite a few doubles. I would love to swim outside tomorrow am, but I think I have to take a day off. It was nice to swim with other humans tonight. I plan to go on Friday night as well. Massage tomorrow!
  11. Workout 08/12/15: evening

    by , August 12th, 2015 at 08:52 PM (Maple Syrup with a Side of Chlorine)
    On vacation this week, working on some projects around the house. This afternoon I went for a short motorcycle ride this afternoon with Lena and ended up riding in the rain. Fun time!

    Quick swim this evening...
    200 free/200 back/200 im drill
    300 Shark Swim
    4 x 50 with 25 easy into 25 FAST IMO
    100 loosen and out
    (Solo/Rec/1200 yds/30 min)
    --------------------------------

    Tomorrow I have some tiling lined up at the College's new dorm area during the morning
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout 08/13/2015

    by , August 12th, 2015 at 01:55 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    1 X 150 2:45 2:30
    1 X 200 3:30 --
    Two rounds, round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    8 X 50 kick 1:20
    1 X 100 swim --

    1 X 200 IM 4:00
    2 X 50 1:15 #2 on 1:30
    Four rounds
    50's: round 1 fly, 2 back, 3 breast, 4 free

    1 X 600 swim or pull
    Descend by 200's

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  13. 40 x 25 on :40

    by , August 12th, 2015 at 01:20 PM (Alex's swim journal)
    In keeping with the theme of lots of rest and focus on pace and form I decided to go with 40 x 25 on :40 for my main set... the 25s were to be on or a little faster than 1650 dream pace which would leave me just a little over :20 rest. I felt refreshed and energetic for the entire set, in fact my form felt smoother and I even incorporated flip turns in the last half of the work out. The 1:1 work:rest ratio might not be helping my distance/aerobic fitness, but it is helping me lock in form and the feel of a particular pace.

    Here's the workout:

    Warm-up (1800/32:00):
    6 x 200 fr on 3:20 (evens pull w/ buoy)
    6 x 100 kick w/ long fins on 2:00 (alt. by 100: front w/ board, side, back streamline)

    MS1 (1000/27:00):
    40 x 25 fr on :40
    :20 rest

    MS2 (400/7:00):
    1 x 50 fr on 1:00 (:39, felt smooth, not hard)
    6 x 50 kick w/ long fins on :50 (alt. by 50s: front, side, bk)
    1 x 50 fr on 1:00 (:39*)

    Cool-Down (300/5:00)
    3 x 100 relaxed fr on 1:40 (odds pull w/ buoy)

    TOTAL: 3500 SCY/1:12:00

    *Usually toward the end of a 3000+ workout, my 50s can be ragged unless I back off to a :43-:45, especially the day after a sprint day, but this :39 felt pretty smooth and in no way desperate of frenzied.
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  14. Breathing

    WOW!! mega hot here in Houston☀️My labs only wanted to do one round of walkies today🐺!! Can't blame them, even though there's a large pond for them to jump in and cool off!!
    Excellent swim yesterday! I thought I'd change things up a bit. I normally breathe one side and wanted to work on breathing every 3rd stroke.
    SCY
    1650 w/u
    300 kick
    100 easy
    300 odds left side,evens right side stroke w/ kick board,
    focus on glide /stability.
    1600 pull buoy, breathing every 3rd stroke, familiarizing new breathing pattern and alternating right and left!!
    200 cool
    Felt AWESOME!!
    will be ready for Coach O when he's back from vacation!
    Categories
    Swim Workouts
  15. Week 150 - Wednesday

    by , August 12th, 2015 at 08:49 AM (After a long rest)
    I slept better last night and woke uncontested for the first time in the last two weeks. This thing literally started two weeks ago today while in Orlando. That feels like a long time for a cold.

    When i got to the pool once again the lane lines were removed and we spent at least 15 minutes untangling and pulling lane lines. Once everything was set I proceeded with a 2500m taper workout.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    Main sets
    6x100 free with just paddles on 1:30 smooth
    10x50 back kick on 1min
    4x50 on 1min done at 200 race pace

    Warm down
    500 easy

    I felt quite heavy during the warmup today but was fine on the pace 50s holding 30/31s.

    I was worried about the number of entries for our meet this weekend but we had a great last week of entires and the unofficial number is 85 swimmers. We have a guy in my age group coming in from Canada and others coming in from Arkansas, and Oklahoma. It's going to be fun with my team putting up lots of relays. I just booked a restaurant for a team lunch after Saturday's session which will be fun too.

    Updated August 12th, 2015 at 11:23 AM by StewartACarroll

    Categories
    Swim Workouts
  16. Stroke Time per Yard

    Measured 30 sec per 25 yards freestyle and backstroke.

    =

    2 minutes per 100 yards


    10 minutes per 500 yards

    40 minutes per 2000 yards

    45 minutes per 2500 yards.
    Categories
    Swim Workouts
  17. Week 150 - Tuesday

    by , August 11th, 2015 at 08:21 PM (After a long rest)
    I did not have a particularly good night of sleep last night. It was hot and I could not stop tossing and turning. When I got to the pool this morning all the lane lines were bunched up in one corner and we had to setup enough lanes for our group to swim in. The pool is shut except for masters workouts and there is a crew working on cleaning the pool. I guess the crew must have forgotten to setup the pool again.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    Main sets
    4x(4x50 IM order on 1min, 100 kick on 2mins)
    4x(4x50 on 1min done as open, close, easy, fast)

    Warm down
    200 easy

    Nothing very fast today but generally I feel good in the pool.
    Categories
    Swim Workouts
  18. Tuesday, Aug.11

    by , August 11th, 2015 at 05:43 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 DPS free w/paddles) @ 1:10
    8 x 50, 20 m UW @ 1:15
    20 x 50 kick w/fins @ 1:00
    -- 10 dolphin, 10 flutter or back kick
    50 EZ
    1 x 50 @ 100 pace
    1 x 100 EZ

    Total: 2300 m


    Stretching/Yoga/ Rehab Ex, 45 min



    ~~~~~~~~~~~~~~~~~~


    My shoulders were a bit sore from yesterday's double. So I decided to do a high volume kick set today. I had intended to do weights, but had to run around with Lil Fort and her pack of friends this afternoon. I'll do weights and a swim tomorrow. I'm going to head to Sewickley to swim with my buddies and get in a SCY workout.
    Categories
    Swim Workouts
  19. interesting soreness...

    by , August 11th, 2015 at 02:34 PM (Alex's swim journal)
    I think yesterday I was experiencing the delayed onset muscle soreness from the 4600 I did on Saturday with its 30 x 25 followed by 30 x 50. I was definitely stiff on Saturday afternoon and evening, but my shoulder loosened up and I didn't feel particularly out of sorts Sunday. Even got in a short stretch out swim with some drill on Sunday evening. The yesterday the soreness really kicked in, especially in my triceps (I usually feel it more in my lats and shoulders. I probably could have used a quick swim to limber up, but didn't have time (or motivation).

    Today I woke up feeling a little more refreshed and headed to the Y mid-morning to see what I could do. I knew immediately where the soreness was coming from... I've been working on long strokes with a good finish and that last bit as my hands pass through the hip region was where the triceps were feeling it. So I guess the sprints, to which my body is still not accustomed, are good for something!

    Today I did another 1500+ at dream 1650 pace. Here's what I did:

    Warm-up (1200/20:00):
    6 x 200 fr on 3:20 (evens pull w/ buoy)

    2:00 rest

    MS1 (1500/30:00):
    10 x 25 fr w/ long fins on :30 (mostly :16, tried to focus on hips and extension, minimize kick)
    10 x 50 fr on 1:00 (all on :39)
    10 x 75 fr on 1:30 (mostly on 1:00, the last 2-3 in the 1:02 range)

    Recovery: 300 EZ back on 6:00

    MS2 (700/14:00):
    5 x 100 fr on 2:00 (odds pull w/ buoy; evens hard--1:21, 1:19)
    200 streamline BK kick w/ fins on 4:00

    Cool-down (300/6:00):
    6 x 50 fr on 1:00 (:43-:46, ascending times, descending stroke counts)

    TOTAL: 4000 SCY/ 1:18.00
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  20. Awesome strenght train

    I walk my rescued labs every morning for 2 miles and though the heat is excruciating, we're out there walking it!! I find it easier to start at 7/7:30am where its not so hot and gives me time to cool off, shower and head to work.
    Todays strength train session, given by Chris Ritter via online training was most excellent. Discovering that I can do more reps considering coming back from vacation is such an uprise! I want to do more but know I shouldn't push too much incase of injury.. that would be why he's my trainer!! right?!! of course!! Swim w/o tomorrow, love so much being is the water.. It's hot both outside and in the 50m pool but, just keep swimming!!

    Strength
    deadlift 135#10reps 3x
    Single Arm row 35#12reps 3x
    Kneeling rollout 10reps 3x
    waiter carry 25# 20yds02x
    pull ups 8 2x
    Goblet qut 40#10reps 2x
    kneeling s/a press 20#10reps 2x
    kneeling chst press 35# 15reps 2x
    Felt so alive after w/o.. Thanks Chris!!