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  1. Detour

    by , November 30th, 2017 at 06:50 PM (The FAF AFAP Digest)
    Last time I checked in, my comeback training was proceeding fairly encouragingly all things considered. I've since been detoured with a nasty lingering virus that causes nausea and vertigo. I blame it squarely on Jim T who had it first. (As revenge, I refused to read his article on age graded rankings. ) With the exception of a couple 1000 easies, I was knocked out of the pool for 10 days. At the outset of the detour, I went to a local Y meet on Nov. 19 and remembered why I don't like Y meets. First, I was dead tired from the preceding Friday practice. Then, the pool temp was like 86 degrees, the hottest pool I've swum in in years. I brought two old Speedo tech suits circa 2010. I guess they don't age well in closets. One ripped right away when I put in on. The other sprung two holes. Into the garbage ... My first event was 25 back. The blocks were so low that I couldn't pull up high enough to do my usual archy start. Then, the timer failed to get my time. That's a first. Coach Bill video'd and timed it at 13.25, which I think was a tad generous. Next up, I slipped on the blocks for the 50 breast and fell in the water with my hands about a half a foot apart. I couldn't really be bothered to try much after that auspicious beginning, so was close to a personal worst. I seem to recall that I fell off these same blocks 4 years ago in the 100 breast at this meet. I just don't really want to use blocks where you can't push off with your back foot. I was feeling really nauseous at that point, so left. As a result of this detour, I scratched the SCM meet I had planned on swimming in on Dec 2. I wanted a 50 back time, but oh well. Just the idea of a long drive makes me nauseous. I am a bit cross about it, but will instead go see Handel's Messiah on Saturday night with friends.

    I finally crawled back to Pitt last night and did a half hearted workout and left early.


    Swim/SCY @ Pitt

    Warm up:

    400 various
    8 x 50 of something or other
    8 x 50 IM order swim-kick. I did these all back kick with fins, UW 15 m @ 1:00

    Main sets:

    4 rounds:

    4 x 25 @ :30, odds fast (I tried to do them all 100 pace, but :30 is rough)
    1 x 50 fast @ 1:00 (I cruised this)
    4 x 25 @ :30 (tried 100 pace)
    1 x 50 fast (cruised it) @ 1:00
    1 x 50 EZ @ 2:00

    4 rounds (I only did 2 and did cruiser backstroke kick on everything but the 25s)
    1 x 100 @ 1:45
    1 x 75 @ 1:20
    1 x 50 @ 1:10
    1 x 25 fast (did these fly at 100 pace)
    1 x 50 EZ

    100 EZ

    Total: 3300


    Hopefully, I can get back on track pretty soon. Though I'll be out of the water for a week at the end of December with our xmas vacation in Costa Rica ... Maybe some spring meets are in my future.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 12/1/17

    by , November 30th, 2017 at 02:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 300 5:00
    6 x 25 :40 stroke
    2 x 150 2:30
    6 x 25 :40 stroke
    4 x 75 1:05 desc 1-4

    Kick set
    4x
    :30 [vertical kick]
    1 x 100 2:15 build

    Stroke set
    4x
    3 x 25 :40 desc 1-3
    1 x 125 2:20 IM
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Freestyle/pull set
    2x
    1 x 100 1:35 75mod/25strong
    2 x 100 1:30 50mod/50strong
    3 x 100 1:25 25mod/75strong
    4 x 100 1:20 strong

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
    Uncategorized
  3. Strength and Swim

    Deadlift 135#x10, 2nd set 145#x4 Slow
    Swing KB 35#x20, 2nd set same Fast
    Pull up w band x7, 2nd set x6 Slow
    Speed Skiers x6, 2nd set same Fast
    Bridge Drag sand bag 30# 24, 2nd set same Slow
    Back Sqt 60#x10, 2nd set 65#x5 Slow
    Sqt Jump x5, 2nd set same Fast
    Overhead Press 50#x10, 2nd set 55#x6 Slow
    Push Press 25#x4, 2nd set same Fast

    rest 30 min

    Swim

    500 Free long reach good body stretch
    rest 30sec
    500 Free long reach, good stretch, lengthen legs to other end of pool stretching body, good relax breathing, pressing chest, gliding through water.
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  4. Sarasota Y Sharks Masters GOLD Workout 11/30/17

    by , November 29th, 2017 at 02:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:15
    4 x 50 1:05 stroke
    4 x 25 :30 fast

    Kick set
    8 x 50 1:15 25mod/25fast

    Stroke set
    3x
    4 x 25 :40 drill IM order
    4 x 25 :40 perfect stroke IM order
    1 x 100 2:00 IM
    [Fly drill: 3 strokes right arm, 3 left, 3 both]
    [Back drill: 2-arm]
    [Brst drill: 2 kicks, 1 pull breath only on pull]
    [Free drill: fist drill]

    Sprint set
    4x
    1 x 50 1:15 easy
    1 x 100 2:00 fast
    [RD1 best stroke no free, RD2 free, RD3-4 choice]

    Freestyle/pull set
    2x
    1 x 200 3:00 long & strong
    1 x 200 2:50 neg split
    1 x 200 2:40 strong

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  5. Short swim

    600 w/u
    8x25ís Fly
    200 Pull
    8x25ís Fly
    100 cool

    late start, pool closed. Glad to get something in!
    Categories
    Uncategorized
  6. Workout 11/28/17: evening

    by , November 28th, 2017 at 10:10 PM (Maple Syrup with a Side of Chlorine)
    200 swim-100 kick-200 pull
    4 x 25 build

    20 x 50's burst and cruise...
    1-6 b/c 10yds on :15sr
    7-12 b/c 15yds on :20sr
    13-18 b/c 20 yds on :20sr
    19-20 b/c 25yds on :30sr

    100 choice - 50 fast (went :26 from blocks) - 50 choice
    200 loosen and out
    ================
    [Masters/Rec/2000 yds/60 min]
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters GOLD Workout 11/29/17

    by , November 28th, 2017 at 12:29 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    4 x 75 1:30 IM/stroke
    6 x 50 :50 desc 1-3/4-6

    Main set
    1 x 300 6:30 kick
    1 x 300 5:15 IM
    1 x 300 4:15 free pull
    2 x 150 3:15 kick
    2 x 150 2:45 IM
    2 x 150 2:15 free pull
    3 x 100 2:15 kick desc 1-3
    3 x 100 1:45 IM desc 1-3
    3 x 100 1:30 free pull desc 1-3

    Freestyle pace set
    20 x 50 :50 pace no gear

    Warm down
    4 x 50 1:00

    Total: 4800
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 11/28/17

    by , November 27th, 2017 at 12:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    3 x 100 1:45
    4 x 50 1:05 stroke
    3 x 100 1:30
    8 x 25 :30 fast

    Kick set
    4x
    1 x 75 1:45
    :30 [vertical kick]
    1 x 25 :45 easy

    Sprint set
    4x
    1 x 50 1:00 easy
    2 x 25 :40 fast
    2 x 25 :40 easy
    1 x 50 1:00 fast
    [RD1 best stroke, RD2 free, RD3-4 choice]

    Free/pull set
    6 x 100 1:30 long & strong
    5 x 100 1:25 neg split
    4 x 100 1:20 desc
    3 x 100 1:15 make them

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  9. Automatic Relay Takeoff Judging Equipment

    by , November 26th, 2017 at 12:05 PM (Rules Committee Blog)
    I have been asked questions recently regarding the use of relay takeoff judging equipment at USMS meets.

    We have to look at several sections of the rules for context on how to use automatic relay takeoff judging equipment.

    First, there is article 102.13.1 which discusses disqualifications:

    We say that the referee, starter, or S&T judge, upon observing an infraction, shall immediately raise one-hand overhead. When there is dual confirmation of relay takeoffs (article 103.10.5B), a disqualification is not initiated by raising one hand overhead.

    So, then we look at 103.10.5B for the dual confirmation process:

    This article says that the lane and side takeoff judges shall independently report infractions in writing. A relay shall be disqualified only if the lane takeoff judge has reported an infraction and the assigned side takeoff judge has confirmed the same infraction.

    For the use of RJT equipment, we then look at 103.10.5C:

    When automatic relay takeoff equipment is in use, the system printout will provide the information to judge relay exchanges. Integrated backup timing cameras may be reviewed by the referee to confirm the automatic systemís results. When backup timing cameras are not available, the referee will determine the confirmation process.

    There is no threshold specified in the FINA rules, but the wording is very similar to the above. FINA rule SW 13.1 says that when automatic officiating equipment (including RJT equipment) is used, the relay takeoffs judged by the automatic equipment shall have precedence.

    So, the answer is that we have no established numerical threshold in USMS for initiating a call from the automatic RJT equipment. For most of our meets, we do not have the use of the integrated backup timing cameras (I am only aware that we have ever used the full-up system at one meet Ė the 2012 LC Nationals in Omaha).

    So, a reasonable protocol, considering all of the provisions in the rules, is that the officials on deck must initiate the call, preferably through the dual confirmation process. The RJT equipment can be used to confirm the call absent a fully integrated automatic system with overhead backup timing cameras to confirm the results. This is the best way to ensure that swimmers receive the benefit of the doubt.

    Given that this is an another example of technology which is becoming more widespread, we will work with the officials committee to develop a consistent protocol that we can provide to LMSCs.
  10. Sarasota Y Sharks Masters GOLD Workout 11/27/17

    by , November 26th, 2017 at 09:43 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 150 2:30
    4 x 75 1:30 IM/stroke
    4 x 50 :50 desc

    Kick set
    1 x 300 6:30
    8 x 25 :45 fast

    Free/pull set
    4 x 150 2:15 long & strong
    8 x 75 1:05 last 25 strong
    4 x 150 2:05 neg split

    Stroke set
    4x
    6 x 25 :40 stroke IM order 2 of each
    1 x 75 1:30 IM strong

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  11. Workout 11/25/17: morning

    by , November 25th, 2017 at 01:06 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed my 7th year of the Turducken this morning. As always many thanks to swimsuit addict for this great set.

    200 swim 100 kick 200 pull
    4 x 25 on :45 build
    Turducken set: A turducken is a turkey that is stuffed with a duck, which in turn has been stuffed with a chicken. Iíve never tasted one, but I feel like Iíve been reading about them as a novelty food item for at least a decade. The latest article I saw about turducken was not about food at all, but about privacy law, and ever since I read it, the word has been rolling around in my head. So I decided I would assemble stroke turduckens by stuffing a 50 of one stroke into the middle of a 100 of another stroke, then sticking the whole thing into a 200 of yet another stroke. I did four rounds of these; on the first, turkey=fly, duck=back, and chicken=breast; the strokes rotate through the IM thereafter. The set looked like this:

    4 x 350 @ :30-:40 rest interval
    1st 350=100 FL/50 BK/50 BR/50 BK/100 FL
    2nd 350=100 BK/50 BR/50 FR/50 BR/100 BK
    3rd 350=100 BR/50 FR/50 FL/50 FR/100 BR
    4th 350=100 FR/50 FL/50 BK/50 FL/100 FR

    On each round I aimed to do the middle 50 at 200 IM pace; the 50 before it as build and the 50 after it as recovery, and the turkey 100s at the front and back at basic aerobic pace.
    I added in a 200 loosen before doing a 200 warm down with the team.
    [Masters/Rec/2400 yds/60 min]
    ==========================

    Enjoyed a wonderful Thanksgiving with a feast at home prepared by my wife, then we traveled to her mom's house and then my brother's for dessert. Lena and I also ran in a 5k Turkey Trot to start off the day.

    Today I swam with Tim, Rebecca and Kevin. Larry dropped in from NJ as we all enjoyed today's main course

    Updated November 25th, 2017 at 07:34 PM by rxleakem

    Tags: turducken
    Categories
    Swim Workouts
  12. Workout 11/21/17: evening

    by , November 21st, 2017 at 10:42 PM (Maple Syrup with a Side of Chlorine)
    200 Free/50 non-free/150 Kick/250 Pull/5 x 50 b/c on 1:05/100 non-free

    4 x 100 on 2:00 Quarter's Strong
    4 x 75 on 1:30 fast middle 25
    4 x 50 on 1:30 from blocks

    300 warmdown as every 3rd lap non-free
    [Masters/Rec/2200 yds/60 min]
    ===================
    Categories
    Swim Workouts
  13. Workout 11/20/17: evening

    by , November 20th, 2017 at 09:32 PM (Maple Syrup with a Side of Chlorine)
    200 free/200 back/200 im drill

    3 x
    - 200 pull with snorkel into
    - 100 kick

    4 x 75 on 1:15 (fast middle 25)
    200 loosen and out
    [Solo/Rec/2000 yds/38 min]
    ----------------------------------

    First snow fall in SW VT today. Was able to sneak in a solo swim (first in a very long time!) after dinner.
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters GOLD Workout 11/21/17

    by , November 20th, 2017 at 05:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    6 x 50 1:15 [1:05] stroke 2 of each
    3 x 100 1:45 [1:30]
    6 x 50 1:00 [:50] desc 1-3/4-6

    Kick set
    2 x 150 3:45 [3:15]
    4 x 50 1:20 [1:15]

    Stroke set
    4x
    1 x 50 1:30 [1:15] drill
    1 x 50 1:15 [1:15] 25perfect stroke/25easy free
    1 x 100 2:15 [2:00] strong
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: right arm only 25, left arm only 25]
    [Brst drill: 2 kicks, 1 pull breathe on pull only]
    [Free drill: right arm only 25, left arm only 25]

    Free/pull set
    3 x 100 1:40 [1:30]
    4 x 50 :50 [:45]
    3 x 100 1:35 [1:25]
    4 x 50 :55 [:50]
    3 x 100 1:30 [1:15]
    4 x 50 1:00 [:55]
    [Goal: be consistent on all 100s and 50s...hold pace]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  15. Fri, Nov. 17

    by , November 18th, 2017 at 02:19 PM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:

    400 various
    8 x 50 w/paddles @ :55
    8 x 50 kick @ 1:05
    50 EZ

    Main sets:

    16 x 25 @ :30, odds = fast kick
    Huh ... hard pass. Just didn't get how this could actually be done on that interval and didn't want to do a 400 kick. Instead, I did 12 x 25 odds fast back kick (15 m UW) @ :40-:45 trying to stay out of the way of my lane mates who were barely making the interval. Went 15s on backstroke kick.
    1:00 rest
    1 x 50 fast kick @ 1:00
    -- went :32 backstroke kick from a push. happy with that
    1 x 50 EZ @ 2:00 (not enuf recovery for me ... legs full of lactic acid)

    16 x 25 swim @ :30, odds = fast
    Huh, well this time I put on fins to make the interval. Did the odds @ 100 pace, IM order. Tiring ... but times were good.
    1:00 rest
    1 x 50 fast sprint @ 1:00
    -- I was too tired to do this without more recovery. Did a 25 fast fly (:10) & cruised a 25
    1 x 50 EZ @ 23:00

    16 x 25 kick @ :45, odds = fast
    -- did 10 of these, going :15s on back kick, cruised the last 6 x 25s to rest, getting gassed
    1:00 rest
    1 x 50 fast kick (did a 25 fast shooter with fins, 10 flat, + 25 EZ) @ 1:00
    1 x 50 EZ @ 2:00

    16 x 25 swim @ :45, odds = fast
    -- I did 14 @ 100 pace, IM order, cruised free on #8 & 12
    1:00 rest
    1 x 50 fast swim (did a 25 fast of something or other + 25 EZ)
    200 EZ

    Total: 3300


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


    Ouch, that workout, despite being mostly 25s, was deceptively hard. Despite skipping some bits, I did a ton of fast 25s kicking and swimming and 25s @ 100 pace along with the one all out 50. My legs feel like rocks today. I'm going to do an EZ swim at BP and beg Mr. Fort for a massage. I may take an epsom salt bath as well ...

    Whew, that was a whiney blog post! I think I'm going to need to do more regular body work if I keep training this hard. I got a massage from Mr. Fort and it was exceedingly painful.

    Updated November 18th, 2017 at 07:28 PM by The Fortress

    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters GOLD Workout 11/20/17

    by , November 17th, 2017 at 03:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 3:00 [2:30]
    3 x 100 1:45 [1:30]
    6 x 50 1:15 [1:05] choice

    Free/Pull set
    1 x 400 6:40 [6:00] long & strong
    1 x 300 5:00 [4:30] alt 50strong/50mod
    1 x 200 3:20 [3:00] neg split
    1 x 100 1:40 [1:30] mod
    1 x 200 3:00 [2:40] neg split
    1 x 300 4:30 [4:00] alt 50strong/50mod
    1 x 400 6:00 [5:20] long & strong

    Stroke set
    4x
    1 x 50 1:15 [1:05] 25fly/25back
    1 x 50 1:15 [1:05] 25brst/25free
    1 x 100 2:15 [2:00] IM

    Kick set
    4x
    1 x 50 1:20 [1:15]
    :30 [vertical kick]
    1 x 50 1:20 [1:15]

    Warm down
    4 x 50 1:00

    Total: 4200
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    Uncategorized
  17. Swim workout

    1000 w/u

    200 streamline kick
    200 streamline back kick
    200 breast kick
    200 dolphin

    2x200 pull
    2x200 pull

    200 streamline kick
    200 streamline back kick
    200 breast kick
    200 dolphin

    2x200 pull

    200 Butterfly as 50 kick 50 fly
    200 backstroke as 50 streamline kick 50 backstroke
    200 breaststroke as 50 kick 50 breaststroke
    200 Freestyle as 50 streamline kick 50 Freestyle

    200 cool
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters GOLD Workout 11/17/17

    by , November 16th, 2017 at 05:11 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 choice
    4 x 25 :30 strong

    Kick set
    1 x 200 4:30
    4 x 50 1:15 desc
    8 x 25 :45 fast

    Stroke set
    4x
    2 x 25 :40 drill
    2 x 50 1:05 perfect stroke
    2 x 75 1:30 IM
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]
    [Fly drill: 3 stroke right arm, 3 left, 3 both]
    [Back drill: 2-arm]
    [Brst drill: brst arms w/flutter kick]
    [Free drill: fist drill]

    Free/Pull set
    6x
    1 x 125 1:50 long & strong
    1 x 75 1:10 strong
    [Be consistent on all 75s]

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  19. Mon-Wed, Nov. 13-15

    by , November 16th, 2017 at 12:27 PM (The FAF AFAP Digest)

    Monday: Swim/SCY/Solo @ Sewy


    Warm up:

    600 various
    100 scull
    100 caterpillar fly drill
    4 x 25 shooters
    50 EZ

    Main sets:

    4 x (broken 75s @ 100 pace @ :10 rest each 25 + 75 EZ)
    100 EZ

    20 x 25 IM order @ 100 pace @ :45
    200 EZ

    16 x 50 various @ :20 rest
    100 EZ

    Total: 3150


    After a lot of traveling and four days in Quebec and out of the pool, I felt like absolute crap on Monday. Like I was swimming thru mud. The warm pool temps didn't help either.



    Tuesday: Swim/SCY/Solo @ LA Fitness

    Warm up:

    600 various
    100 scull
    100 caterpillar fly drill
    50 EZ

    Main sets:

    5 x 50 burst + cruise
    50 EZ

    9 x (25 AFAP + 75 EZ) @ 2:30-3:00
    100 EZ

    16 x 50 odds = cruise free, events = cruise back
    50 EZ

    Total: 3000



    Wednesday: Swim/SCY @ Pitt

    Some core and RC work in the afternoon with a few miles on the treadmill. Then went to Pitt and did:

    Warm up:

    450 various
    8 x 50 IM order drill @ 1:05
    8 x 25 shooters @ :40

    Main sets:

    3 rounds:

    6 x 50 @ 1:00, odds = 35 m fast @ 1:00
    -- I did #1 and #4 fast @ 100 pace and cruised the rest
    1:00 rest
    1 x 200 IM or stroke fast @ 3:30
    -- NO! The first round I did a 100 IM fast and cruised a 100. The next two rounds I did 50 AFAP + 150 EZ
    1 x 50 EZ @ 1:30
    4 x 25, odds = AFAP @ :30, evens = EZ
    1:00 rest
    1 x 100 fast stroke or IM (skipped all of these and did a 100 EZ instead. just could not do this after the prior fast stuff.)
    1 x 100 EZ @ 3:00

    50 EZ

    Total: 3650


    Ah, the cool water at Pitt was such a relief after 2 days of hot water. Despite skipping the 100s at the end of the rounds, I felt like I got in plenty of sprint work. Did a :22 backstroke kick with fins on the last round. I'm feeling a bit beat up after 3 days in a row of race pace work. Will just go on the treadmill today and maybe do some stretching.

    Updated November 16th, 2017 at 12:33 PM by The Fortress

    Categories
    Swim Workouts
  20. Even swim

    Iím feeling the progression of my body allowing me to strength train in the mornings, work in the afternoons and get an evening swim in!

    500 w/u

    100 kick set free
    100 kick back
    100 kick breast
    100 dolphin

    2x200 pull

    100 kickset free
    100 kick back
    100 kick breast
    100 dolphin

    2x200 pull

    100 Fly, as 50 kick 50 butterfly
    100 Backstroke as 50 kick 50 backstroke
    100 Breaststroke as 50 kick 50 breaststroke
    100 Freestyle as 50 kick 50 Freestyle

    100 Fly as 50 kick 50 Butterfly
    100 Backstroke as 50 kick 50 Backstroke
    100 Breaststroke as 50 kick 50 Breaststroke
    100 Freestyle as 50 kick 50 Freestyle

    2900 SCY
    Categories
    Uncategorized
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