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  1. Friday 5/4/18

    PM LCM @ UALR "Spring Splash Day #1"
    (warm-up @ LRRC, pool temp: 72 degrees)

    400 swim
    400 pull w/ paddles + SNKL
    4x150 @ :10 rest k/dr/bld w/ fins
    3x100 @ 1:30 @ 1500 PACE (1:18, 1:18, 1:19)
    100 EZ

    1500 FR - 20:05.64
    (1:09.3/1:16.0/1:16.8/1:17.4/1:18.9/
    1:21.8/1:23.5/1:23.9/1:23.2/1:23.6/
    1:23.0/1:22.8/1:23.3/1:21.4/1:21.4)


    Total: 3300

    I started off great, but my arms just felt like jello after the first 500 meters. I was 5 seconds faster than I was at this meet last year, but still have a lot of work to do!

    Updated May 5th, 2018 at 02:51 PM by Calvin S

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  2. Club Categories & Relay Starts

    by , May 4th, 2018 at 07:17 PM (Rules Committee Blog)
    At Nationals, why are there two club categories?

    At the USMS National Championship Meet, clubs are scored in two categories: Regional Clubs and Local Clubs. The designation is found in the meet program. Regional clubs are clubs that are made up of subgroups or workout groups. Local clubs are clubs that have decided not to have separate workout groups or subgroups so they represent their club at the National Championship Meet. Your club designation is determined by your club and LMSC. Some workout groups decide to join a regional club, which might include workout groups from an entire city or LMSC. As for scoring at local LMSC swim meets, the meet hosts determine whether they are going to be scored by workout groups/subgroups or by regional clubs. Members always compete for your club, not your workout group and results going into the national database is always designated as your club, not your workout group. However, as terms of scoring at local LMSC swim meets, the meet host determine whether they are going to be scored by workout groups/subgroups or by regional clubs. More information about local and regional clubs can be found in the USMS rule book 104.5.6 Club Scoring. For USMS Spring Nationals in May there are currently 251 local clubs registered (including individuals who are unattached) and 19 regional clubs. Championship banners are presented to the top 10 clubs in the local division and top five clubs in the regional division.

    Relay Starts with Adjustable Back Plates on the Starting Platform

    Article 101.7.3 H is a rule that was added this year to the rule book. It states that the relay swimmers in the second, third, and fourth position cannot start from the top of the adjustable back plate (wedge). The first swimmer is bound by normal forward or backward start rules. The swimmers must have at lest part of one foot in contact with the starting platform (not on back plate/wedge) in front of the back plate. This rule was put in partly for safety reasons, to prevent relay swimmers from moving the back plate/wedge all the way to the front of the block and taking off from just the wedge. When doing a relay start, the wedge can be placed as far forward as you would like as long as part of your foot touches the part of the block facing the water before take-off. Only one foot has to touch the front part of the platform so the other foot can remain on the back plate/wedge. Also, the foot that touches the front part of the platform does not have to start in that position. When the start has begun, the foot may begin in any position, however, it must touch the front part of the platform before take-off.
  3. 5/4/18

    by , May 4th, 2018 at 09:23 AM (Swimming Through Jello)
    Friday, 5/4/2018 "May the Fourth be With You"

    Rest day today. Slept in a bit, brought some soft tissue work stuff (lacrosse ball, rolling stick, stretch band) to work with me to get some lingering knots out.

    Thought about trying to find a pool but I probably need the rest day a bit more. Gambling that 3 days out of the water between yesterday and Monday won't screw me up next week... I will be getting exercise with the CF competition but we all know that feel for the water is a different animal.

    Plan for next week:
    Mon - Standard warmup - short aerobic - shooters - starts/turns (~2500)
    Tue - Standard warmup - really short aerobic - pace - starts/turns (~2200)
    Wed - Meet warmup - IM transitions - starts/turns (~2000)
    Thur - AM Meet warmup (~1200); drive to Indy; PM loosen up - starts/turns if possible (~800)
    Friday - Game on!
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  4. Sarasota Y Sharks Masters GOLD Workout 5/4/18

    by , May 3rd, 2018 at 02:05 PM (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] 50st/50fr
    1 x 300 7:15 [6:30] kick
    3 x 50 1:15 [1:05] IM order
    3 x 50 1:00 [:50] desc 1-3

    Stroke set
    3x
    1 x 100 2:15 [2:00] 50drill/50perfect stroke [stroke]
    1 x 50 1:15 [1:15] easy free
    1 x 100 2:15 [2:00] strong [stroke or IM]

    [Fly drill: 3 strokes right arm, 3 left, 3 both]
    [Back drill: right arm only x 25, left arm x 25]
    [Brst drill: 2 kicks, 1 pull breathe on pull only]

    1 x 50 easy free

    Freestyle set
    2x
    1 x 400 6:30 [6:00] pull
    6 x 50 :55 [:50] desc 1-3/4-6 no gear

    Sprint set
    3x
    1 x 50 1:00
    1 x 50 :55
    1 x 50 :50
    1 x 50 :45
    [Goal: swim all 50s at the effort it takes to make the one on :45]

    Warm down
    4 x 50 1:00

    Total: 4200
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  5. First LCM Practice in 2 years, Wed, May 20

    by , May 3rd, 2018 at 09:56 AM (The FAF AFAP Digest)
    Monday and Tuesday I was on the treadmill for many miles. I went to Pitt last night and it was long course. Long course! At my check up last week, my doctor mentioned that I should try wearing compression sleeves during practice to help with venous return/arm fatigue. I wore some last night and I think they might have helped. So I invested in a pair of swimmer compression sleeves by A3 to try. Anyway, I did much better in this practice than I would have expected.


    Swim/LCM @ Pitt

    Warm up:

    400 various
    8 x 50 kick, no fins @ 1:10
    -- holy cow, this felt long and never ending ...
    8 x 50 @ 1:10
    odds = fly drill
    evens = breast drill

    Main sets:

    8 x 100 @ 2:00
    odds = 25 fast fly + 50 choice + 25 fast fly
    evens = 25 fast breast + 50 choice + 25 fast breast
    -- I did either free or back kick on the choice, although I did a three of them with a full 50 fly on the first 50
    100 EZ (I took a masters minute)

    10 rounds w/fins:
    1 x 50 fast @ 1:10
    odds = fly (100 pace) even = breast (around 95%)
    1 x 100 EZ @ 2:20 (I did all 50s here, just turned around in the pool midway to allow time for a masters minute)

    Total: 3000 m


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


    I made it through quite a few 50 flys with fins, despite that requiring a ton of actual swimming with my arms. My 50 breasts were surprisingly fast for me too, clocking in at 32-33. I was pretty bushed later and slept like a baby.
    Categories
    Swim Workouts
  6. 5/3/18 Workout

    by , May 3rd, 2018 at 09:03 AM (Swimming Through Jello)
    Thursday, 5/3/2018 Pool Workout

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

    8x50 IMO 1:00 k/dr, dr/b

    3x{4x50 1:00 D1-4, 1x50 EZ} IM transitions
    50 EZ

    2x{3x50 :50 200 pace - 2 to feet, 1 to hands, 100 EZ}
    1- fr (26.3, 26.7, 26.2) 2-bk (28.5, 29.2, 28.6)

    8x25 o-breakouts off blocks, e-EZ

    200 warmdown

    2800

    Legs need more rest. Pace work was good (faster than I expected) but kick was running out of gas by the last 50 of each. Fastest 50s of IM transitions were meh, not a lot of pop, but I am finally figuring out that crossover turn I think.

    Workouts are coming out for the CF competition this weekend... looks like they are not too bad so I should have no problem recovering by Nats Friday.
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  7. Wednesday 5/2/18

    AM LCM Solo @ LRRC (pool temp: 68 degrees)
    PM SCY Solo @ LRRC
    CORE 7 following PM

    AM swim:

    600 swim (FR/BK/FR by 200)
    4x150 @ :10 rest k/dr/sw w/ fins + SNKL (kick on stomach in S-line)

    2x300 @ 4:15 pull w/ paddles + SNKL D1-2 (4:03, 3:53)
    200 EZ

    Total: 2000

    PM swim:

    500 SKIPS
    6x50 @ :45 D1-3, 4-6
    4x25 @ :30 V.S.
    100 EZ

    2x
    200 @ 2:30 1st/3rd 50 STRONG
    2x150 @ 1:55 middle 50 STRONG
    3x100 @ 1:15 last 25 FAST w/ fins
    100 EZ

    Total: 2800

    CORE7 post PM swim
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  8. Sarasota Y Sharks Masters GOLD Workout 5/3/18

    by , May 2nd, 2018 at 01:12 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 1:10 [1:05] 25fist drill/25swim
    2 x 100 1:45 [1:30]
    6 x 50 1:15 [1:05] stroke

    Main set
    6x
    1 x 50 1:20 [1:15] 20m fast/30m easy
    1 x 50 1:20 [1:15] 30m fast/20m easy
    1 x 50 1:20 [1:15] 40m fast/10m easy
    1 x 50 1:20 [1:15] 50m fast
    [RD1/4 kick, RD2/5 stroke, RD3/6 choice]

    Freestyle set
    2x
    6 x 100 1:45 [1:30] consistent pace
    2 x 100 1:45 [1:30] best effort

    Warm down
    4 x 50 1:00

    Total: 4000
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  9. 5/2/18 Workout

    by , May 2nd, 2018 at 08:07 AM (Swimming Through Jello)
    Wednesday, 5/2/2018 CrossFit Workout

    Warmup - stretching, yoga warmup, shoulder warmup

    Skill - handstand work
    Zombie pulls, shoulder taps, pike to headstand practice

    EMOM 10
    o-5 pike pushup from box
    e-5 pullups w/ good body position

    Conditioning - EMOM 24
    o-100m run
    e-(1-11) :40 row, (13-23) :40 airbike
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  10. Tuesday 5/1/18

    AM LCM Solo @ LRRC (pool temp: 68 degrees)

    900 (100 swim/50 FR kick in S-line/100 swim/50 FL kick HAS) w/ fins + SNKL

    5x100 @ 1:30
    8x50 @ 1:05 "Progressive Freestyle" (done in pairs since I can't change equipment at opposite end of pool)
    4x100 @ 1:25
    8x50 @ 1:05 "Progressive Freestyle"
    3x100 @ 1:20 (1:13+, 1:16, 1:16)
    8x50 @ 1:05 "Progressive Freestyle"
    2x100 @ 1:15 (1:11+, 1:15+)

    200 EZ kick w/ fins + BD

    Total: 3700

    Updated May 11th, 2018 at 11:01 PM by Calvin S

    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters GOLD Workout 5/2/18

    by , May 1st, 2018 at 12:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Main set
    3x
    3 x 100 2:00 [1:45]
    [#1 free, #2 stroke, #3 IM]
    [Descend by rounds]

    Kick set
    3x
    1:00 [vertical kick]
    1 x 100 swim w/good kick

    Freestyle set
    4 x 100 1:40 [1:30] desc 1-4
    3 x 200 3:20 [3:00] neg split
    2 x 300 5:00 [4:30] strong & consistent

    Warm down
    4 x 50 1:00

    Total: 4100
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  12. 5/1/18

    by , May 1st, 2018 at 08:43 AM (Swimming Through Jello)
    Little sore from bench press and KB swings. Not too bad... hope it fades quick on taper.

    Tuesday 5/1/2018 Pool Workout

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

    32x25 :35 fast - 8 each stroke (13 low fly, 12high/13low back, 15low breast, 12low/11high free)
    100 EZ
    100 IM 95% (58high)
    100 EZ
    100 IM faster (57high/58low)
    100 EZ

    8x25 :30 fins o-UDK e-EZ

    4x50 p/pads DPS/warmdown 1:00
    4x50 bk/br (crossover turn) 1:0

    2700
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  13. Sarasota Y Sharks Masters GOLD Workout 5/1/18

    by , April 30th, 2018 at 04:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    Kick set
    3 x 50 1:15
    3 x 50 1:10
    3 x 50 1:05
    1 x 50 easy swim

    Sprint set
    4 x 50 2:00 90+% effort
    3 x 50 1:30 90+% effort
    2 x 50 1:00 90+% effort
    1 x 50 easy
    [All swims choice]

    Freestyle set
    4x
    1 x 225 3:25 long & strong
    1 x 75 1:05 strong

    Stroke/IM set
    4x
    1 x 75 1:40 drill
    1 x 125 2:20 IM
    [RD1 fly, RD2 back, RD3 brst, RD4 free]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: right arm x 25, left arm x 25]
    [Brst drill: 2 kicks, 1 pull breathe on pull only]
    [Free drill: right arm x 25, left arm x 25]

    Warm down
    4 x 50 1:00

    Total: 4300
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  14. 4/30/18 Workout

    by , April 30th, 2018 at 08:06 AM (Swimming Through Jello)
    Last weight-based CF training workout before Nats. Will surely have a few during the competition this weekend but we are the scaled division so shouldn't be too bad.

    Monday, 4/30/2018 CrossFit Workout

    Warmup - airbike, stretching, med ball warmup

    Strength -
    A) Bench Press - 45/6, 95/5, 135/3, 165/3, 185/7
    B1) Bench Press - 165/8,8,8
    B2) DB Bent Row - 50/12, 60/12,12

    Conditioning - For time:
    60 KBS 53#
    50 KB Goblet Stepups 53#
    40 cal Assault bike
    7:34
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  15. Fri-Sun, April 27-29

    by , April 29th, 2018 at 05:46 PM (The FAF AFAP Digest)

    Friday night: Swim/SCY @ Sewickley


    Warm up:

    500 various
    8 x 50 free w/paddles @ :50

    Main sets:

    6 x 100 free @ 1:30, first and last 25 fast
    -- I cruised these and did the odds kick

    8 x 50 w/fins @ :55
    -- I did them 25 shooter + 25 EZ

    8 x 50, 25 fast + 25 EZ

    4 x 50 fast from the blocks
    NO! I don't even like diving off the blocks at Sewy ...
    Instead, I did 16 x 25 @ 100 pace @ :45

    100 EZ

    Total: 2800



    Saturday:

    11 miles on the treadmill


    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    500 various
    100 scull
    8 x 25 shooters @ :40
    50 EZ

    Main sets:

    2 rounds with fins:

    4 x 25 IM order @ 100 pace @ :40
    4 x 25 flutter kick @ 100 pace @ :40
    4 x 50 back kick, UW 15 m each length @ 1:00
    1 x 50 EZ @ 1:00
    4 x 100 free w/paddles, descend (R1 @ 1:50, R2 @ 2:00)
    4 x 25 flutter kick @ 100 pace @ :40
    1 x 200 EZ

    Total: 3150


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


    I was super tired after yesterday's effort on the treadmill ... Wasn't sure I could do a meaningful swim today. But the legs held up reasonably well. I went straight to the pool from brunch with no workout in mind. I think I need to consult my old HIT workouts and arm myself with some decent sets to do, since I'm not laser focused on sprinting right now.
    Categories
    Swim Workouts
  16. 4/29/18 Workout

    by , April 29th, 2018 at 11:32 AM (Swimming Through Jello)
    Sunday, 4/29/2018 Pool Workout

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

    3x100 3:00 1st 100 of 200 pace - 1) IM 58 mid, 2) breast 1:07 high, 3) free :54 low
    100 EZ
    2x50 1:30 95% - 1) bk/br, 2) br/fr
    100 EZ

    Speed kick set (stolen from GDanner)
    25 k fast :30
    50 EZ 1:00
    50 k fast 1:00
    50 EZ 1:00
    75 k fast 1:30
    50 EZ
    100 k fast 2:00
    50 EZ
    75 k fast 1:30
    50 EZ
    50 k fast 1:00
    50 EZ
    25 k fast 1:00
    100 EZ

    4x50 p/paddles 1:00 DPS/warmdown
    4x25 trying to learn crossover bk/br turn
    4x50 IMO k/dr 1:00 warmdown

    2800

    Really trying to learn that crossover turn... can't quite get the timing down!
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  17. Sarasota Y Sharks Masters GOLD Workout 4/30/18

    by , April 29th, 2018 at 08:28 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 150 2:45 [2:30]
    6 x 50 1:15 [1:05] stroke 2 of each
    4 x 50 1:00 [:50] desc 1-4

    Freestyle set
    2 x 400 6:30 [5:45] long & strong
    2 x 200 3:10 [3:00] neg split
    2 x 100 1:40 [1:30] desc 1-2
    2 x 50 :50 [:45] strong

    Kick set
    3x
    1 x 50 1:30 [1:15] 25easy/25fast
    1 x 50 1:30 [1:15] 25fast/25easy
    1:00 [vertical kick]

    Main set
    3x
    1 x 100 2:00 [1:45] easy
    1 x 50 1:15 [1:15] fast
    1 x 50 1:15 [1:15] easy
    1 x 100 2:00 [1:45] fast
    [Fast swims: RD1 best stroke, no free, RD2-3 choice]

    Warm down
    4 x 50 1:00

    Total: 4000
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  18. Saturday 4/28/18

    PM SCY @ UALR "Hall of Fame Invitational"

    500 FR - 5:18.68 (27.4/30.4/31.2/32.1/32.3/32.6/32.8/33.4/33.3/32.7)

    1000 FR - 11:20.55 (5:41.98/5:38.57)


    I didn't hit my goal times for the meet, but honestly, I can't complain about any times I was going to post at this meet seeing as I am still way out of shape.

    Total: 4600
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  19. Workout 04/28/18: morning

    by , April 28th, 2018 at 01:35 PM (Maple Syrup with a Side of Chlorine)
    300 swim, 4 x 50 kick, 4 x 50 pull, 2 x 25 burst and cruise, 100 easy

    Sweedish 101's
    - start on the :05, swim a 50 and finish by the :60
    - next one leaves on the :06 (1:01 interval), still finish by the top
    - go until failure. Then drop down to either every other 50 or 25's.
    *Made it to 30, so 25 x 50 = 1250 yds*

    4 x 50 loosen
    -----------------
    [Masters/Rec/2300 yds/60 min]

    Full pool with Greg, Libby, Rebecca, Meg, Mary, Kevin, and Sean. This is a fun made set that I lifted from jbs and pull out a few times a year - it is fun to see how far you can make it. I mixed in kicking, stroke, pull, and finally free. I probably could have made a couple more, but opted to finish out there.

    Updated May 4th, 2018 at 10:06 PM by rxleakem

    Categories
    Swim Workouts
  20. Friday 4/27/2018

    AM SCY Solo @ LRRC

    1000 SKIPS

    4x75 @ 1:15 FR kick w/ BD
    50 scull w/ buoy + SNKL
    4x50 @ :50 FR kick w/ BD
    50 scull w/ buoy + SNKL
    4x25 @ :25 FR kick w/ BD
    100 EZ

    3x150 @ 1:45 pull w/ paddles + SNKL
    50 FR kick hands at side w/ SNKL
    3x100 @ 1:10 pull w/ paddles + SNKL
    50 FR kick hands at side w/ SNKL
    3x50 @ :35 pull w/ paddles + SNKL
    200 EZ

    Total: 3000
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