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  1. AWYY January 2017 Workouts 1/9/17- 2/1/17

    by , January 5th, 2017 at 07:43 PM (AWYY Masters)
    As always our actual weekly workouts may deviate from the plan below based on actual in the water progress and the need to modify focus for meets and group and individual goals

    Monday 1/9/17 ~2600yds POWS –Pool Open Water Swim (each lap ~ 70yds)

    DO NOT touch the wall or bottom (except for dolphin diving) for the entire workout. If you need to rest: tread water, or use your recovery stroke, e.g. backstroke, breast, side, etc.

    For this workout the lane lines are removed and buoys placed in the pool. Swimmers swim continuous counter-clockwise laps

    The rest interval (RI) between sets is the time it takes for you to take your goggles completely off/on while treading water in the deep end.

    Start
    Feet 1st deep water entry, surface and tread

    Warm Up
    1 lap; Swim under water to shallow, dolphin dive to bottom, push off bottom, surface and repeat until you can no longer touch the bottom.

    Drills Bilateral/Weak Side Breathing/Breath Control
    5 laps alternate B2- left /and B3 (or B3/ B4 left) , RI= goggles on/off
    5 laps alternate B2- right / and B3 (or B3/ B4 right) , RI= goggles on/off

    Main Set/ Drills
    10 laps Blind with Sighting. Focus on sighting for all laps. Swim blind (with your eyes closed). Lift your head with eyes just above the surface. Open your eyes and take a quick snapshot of your sighting target, without interrupting your stroke rhythm. Separate the sighting stroke from the breathing stroke. Sight and then collapse into your stroke.

    4 laps alternate FAST! / EZ, RI= goggles on/off
    3 laps alternate FAST! Free-blind / backstroke, RI= goggles on/off
    3 laps alternate FAST! Free blind / breaststroke, RI= goggles on/off

    Optional – Group Swim
    2 laps drafting; Follow the swimmer in front as close as possible without touching them, or follow them just to one side of their hip sight off of their bubbles. Switch lead swimmer on 2nd lap

    2 laps group sprint: everyone gets side by side and sprints while staying next to each other in tight formation. On the second lap, start again but switch the other swimmers with inner swimmers.

    Cool Down
    2 laps choice EZ

    --------------------------------------------------------------------------------
    Wednesday 1/11/17 2600yd IM-Sprint

    Warm Up

    100 Choice

    Drills
    4 x 100 (done as: kick / swim by 25); #1= flutter kick / free, #2=br kick/ breast, #3= back kick/ back, # 4= dolphin kick/ fly

    Main Set / Drills
    4 x 100 Reverse IM, 0:15RIn (free-breast-back-fly)
    1 x 100 (fly one-arm drill / fly by 25)
    3 x 200 IM, 0:15RI
    1 x 100 (back “L” drill / back by 25)
    2 x 300 IM, 0:15RI
    1 x 100 (breast 2 kick per one-pull drill / breast by 25)

    Cool Down
    200 Choice

    --------------------------------------------------------------------------------
    Monday 1/16/17 2450yds IM-Endurance

    Warm Up

    200 Choice

    Drills
    1 x 400 IM kick (100 dolphin kick, 100 flutter kick on back, 100 breast stroke kick, 100 flutter kick on stomach)
    4 x 150 (done as 50 drill / 50 swim/ 50 drill)
    1= Catch Up Drill / free/ Catch Up Drill
    2= Chin Surf / fly / Chin Surf
    3= Elbow Snap/ breast/ Elbow Snap
    4= Shoulder Roll/ back/ Shoulder Roll

    Main Set / Drill
    10 x 25 fly, 0:30RI focus on timing and good form
    1 x 100 Free pull
    1 x 250 Back, focus on good form and turns
    1 x 100 Free pull
    1 x 250 Breast, focus on good form and turns
    1 x 100 Free pull

    Cool Down
    200 Choice
    ----------------------------------------------------------------------

    Wednesday 1/18/17 2700yd Sprint-Free

    Warm Up

    3 x 100 Reverse IM, 0:15RI (free-breast-back-fly)

    Drills
    4 x 50 (done as 25 sprint kick / 25 free EZ), 0:10RI

    Main Set
    12 x 25 sprint, 0:30RI
    3 x 100 (25 FAST! / 75 EZ), 0:10RI
    6 x 50 Descend 1-3, 4-6, 0:15RI
    3 x 100 (50 FAST! / 50 EZ), 0:10RI
    3 x 100 Sprint, 0:15RI
    1 x 200 Negative Split
    1 x 200 Build

    Cool Down
    300 non-free


    -----------------------------------------------------------------------


    Monday 1/23/17 2700yd Mid Dist IM/Free

    Warm Up
    200 Choice

    Drills
    1 x 400 IM Kick

    Main Set
    4x:
    1 x 200 IM
    1 x 200 Free, good effort
    1 x 100 One Arm (50 left / 50 right), 1=fly, 2=back, 3= breast, 4=free

    Cool Down

    100 Choice

    -------------------------------------------------------------------

    Wednesday 1/25/17 > 3100yds Grab Bag


    This workout is an eclectic mix of drills and sets to add some spice and variety to our typical workouts.


    Warm Up

    1 x 200 (B3/B5 by 50, i.e. Breathe every 3 strokes, and then every 5 strokes for each 50)

    Drills

    8 x 25 Blind. The goal here is to identify which way you tend to veer, left or right, and to make adjustments to balance out your stroke for straighter swimming (this can be invaluable in open water). EZ swim down the center lane with your eyes closed. Count how many strokes you can take before touching the lane line. Continue to the wall with eyes closed making small adjustments to your stroke mechanics to keep you going straight. If you can do one length straight down the middle of the lane, then reinforce this (to establish consistency) on the remaining lengths.

    2 x 25 Scull with Pull Buoy

    2 x 25 Backwards Swim. Swim feet first down the lane. There may be some trial and error here to figure out how to put it in reverse in the pool.

    2 x 25 Shark Fin Drill. Swim freestyle. During the recovery phase of the stroke, slide your thumb up along your side to your arm pit. Pause with your thumb in your arm pit and then continue the stroke to the entry.

    2 x 25 Tombstone Kick. Flutter kick while holding the kickboard vertically with at least 2/3 of it underwater to maximize resistance.

    2 x 25 Free with Pull Buoy at Ankles.

    2 x 25 Water Polo (dribble/ shoot). Dribble ball to shallow end and back. Dribble by swimming freestyle heads up maintaining control of the ball without touching it (keep it between your arms). At the deep end take one shot into the goal.

    2 x 25 Backstroke Goggle Balance. Lay your goggles on your forehead (no strap) and swim backstroke focusing on maintain stationary head control

    2 x 25 Breaststroke Tennis Ball Drill. Tuck the tennis ball under your chin and hold it in place while swimming breaststroke

    2 x 25 Fly with Underwater Recovery. Focus on the push phase of the fly stroke by swimming butterfly but ending a strong push phase by keeping your hands in the water and sneaking them back to the front. The end of the push should coincide with a strong kick, as your head comes out of the water

    2 x 25 Paddle Head. Place the paddle at the top of your head and swim freestyle. The goal is to not lose the paddle by lifting your head, and keeping enough pressure on it to hold it in place.

    2 x 100. Swim freestyle with a 360 summersault mid-pool and flip turns at each wall

    4 x 25yd IM. Put all four competitive strokes into each 25yd length of the pool. This may mean that you’ll only be taking 2-3 arm strokes for each stroke (fly, back, breast, free)

    Main Set
    12 x 25 Free, 0:20RI. Swim EZ to middle of pool then sprint the last half of the pool, taking your last breath before the flags (i.e. flags to wall = no-breath zone)

    Predict your finishing time for each set and each round of the following. The Rest Interval changes with each of the 3 rounds as follows:
    1st Round = 10 Pop-Ups (in water push ups on edge of deck),
    2nd Round = 10 seconds of Vertical kicking –hands at sides,
    3rd Round = 10 seconds of Vertical Kicking –Hands out of water
    3x:
    1 x 100 Free, RI
    1 x 100 breast, RI
    1 x 100 back, RI
    4 x 25 fly, 0:30 rest

    1 x 300 Choice, good effort

    Cool Down
    (Number of Strangers in the Water) x 100 Choice. Unless you just want more laps this is your chance to get to know others in the pool.

    --------------------------------------------------------------------------
    Monday 1/30/17 2800yd Free-End

    Warm Up/ Drills

    2 x 100 (50 pull /50 kick), 0:15RI

    Main Set
    4 x 200 Descend, 0:15RI
    3 x 300 Build, 0:15RI
    2 x 400 Steady, 0:15RI

    Cool Down
    100 non-free

    -----------------------------------------------------------------------------------
    Wednesday 2/1/17 2600yd Free-Endr

    Warm Up

    1 x 200 (increase breathing pattern by on per 50, e.g. B2L/B3/B4L/B5)

    Drills

    4 x 100 (done as 50 drill/ 50 free)
    1= flutter kick, 2= finger tip drag, 3= thumb scrape, 4 = fist drill

    Main Set
    3x:
    1 x 100 good effort, 0:15RI
    1 x 200 good effort, 00:15RI
    1 x 300 good effort5, 0:15RI

    Cool Down

    1 x 200 non-free
    Categories
    Swim Workouts , Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 1/6/17

    by , January 5th, 2017 at 03:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    3 x 100 1:40
    4 x 75 IM/stroke 1:30
    3 x 100 1:30
    6 x 50 Alternate 1 stroke/1 free 1:00

    Kick set
    1 x 300 50 easy/50 strong 6:30
    6 x 50 Descend 1-3/4-6 1:10

    IM/Stroke set
    1 x 150 IM/free 3:00
    1 x 75 IM 1:30
    1 x 50 stroke 1:15
    3 x 25 stroke :40
    3x through
    150s: Fly/Free, Back/Free, Brst/Free by 50
    50s & 25s: Rd1=fly, Rd2=back, Rd3=breast

    Free/pull set
    1 x 300 negative split 4:15
    4 x 75 last 25 strong 1:10
    1 x 300 negative split 4:00
    4 x 75 last 50 strong 1:05
    1 x 300 Best effort

    Warm down
    4 x 50 1:00

    Total: 4550 yards
    Categories
    Uncategorized
  3. Power & Swim

    Okee doke, already wrote my blog and it did it go through🙃
    I can't wait till next week! I get my new phase w/o, not really so much a fan of the power phase. Plus with my trainer and coach both gone for the holidays all this gets kinda lonely, not hearing any input, or my coach telling " one more one more". I do see and feel myself getting better and stronger, just want to hear it from my superiors!!😆😅

    Power

    Snatch 25# fast 2 sets
    Swing 35# fast 2 sets
    lundge jump fast 2 sets
    Spd skiers fast 2 sets
    slam MB 15# fast 2 sets
    tuck jumps fast 2 sets
    Asst pulls slow 2 sets
    push ups slow 2 sets
    goblet sqts 30# slow 2 sets

    Swim

    400 w/u
    10 50's mix kick
    10 50's Mix kick fast
    6 100's pull bouy
    6 25's breaststroke
    400 free mod fast pace
    Categories
    Uncategorized
  4. Year in Review / Preview

    by , January 4th, 2017 at 09:03 PM (Of Swimming Bondage)
    Unfortunately, there was a little prophecy from my Year in Review / 2016 Preview (http://forums.usms.org/entry.php?37755) as the post ended with a paragraph that included, "...Unless I have blown my shoulders out..." I should be more careful of what I write!

    2016 Year in Review

    High-level metrics for 2016:



    • I had an absolute banner year for adding pools - with 49 new pools bringing my total up to 268. Check out the post here - http://www.1001pools.com/single-post...ear-in-Preview.
    • In aggregate, I worked out in 64 different pools over the year. The top 10 pools I trained in were:


    1. My pool - 123 swims
    2. Cactus - 22 swims
    3. Valley of the Sun JCC - 19 swims
    4. Burlingame Aquatic Center (CA) - 9 swims
    5. Pleasant Valley Aquatic Center (CA) - 8 swims
    6. Stanford - 5 swims
    7. Westmoor Giammona (CA) - 5 swims
    8. Greensboro Aquatic Center - 4 swims (e.g., 4 days of Nats)
    9. McDowell Mountain Ranch (AZ) - 4 swims
    10. Ventura Aquatic Center (CA) - 3 swims


    • Swam 267 days of the year, which is pretty much my average for the last 5 years, but I would have been much higher had I not almost stopped swimming for most of December once I got my MRI results.
    • Total yardage swim was 780K SCY-equivalents which is right where I wanted to be (e.g., averaging 15K per week) and my 4th longest year:

      1. 2011 - 968K SCY equivalents
      2. 2012 - 901K SCY equivalents
      3. 2010 - 789K SCY equivalents
      4. 2016 - 780K SCY equivalents
      5. 2009 - 762K SCY equivalents
      6. 2014 - 753K SCY equivalents
      7. 2015 - 712K SCY equivalents
      8. 2013 - 641K SCY equivalents
      9. 2008 - 555K SCY equivalents
      10. 2007 - 456K SCY equivalents
      11. 2001 - 426K SCY equivalents
      12. 2002 - 313K SCY equivalents
      13. 2003 - 274K SCY equivalents
      14. 2004 - 251K SCY equivalents


    Note that I swam so little in 2005 and 2006 that I didn't even track it; those were the super-high-growth years of my last company and years where I was shuttling back & forth between US, Europe, India and Japan a lot.


    • On the business travel front, it wasn't such a hot year as I recorded my max days of any business travel (112 vs. 105 last year) in the last decade since I've been tracking that. That is definitely going in the wrong direction as I was 89 days in 2012, then 100, 101, and 105 over 2013-2015.
    • On the upside, I guess I managed to do more day trips and/or flew more early morning flights as I only slept away from home on business trips 66 nights, which is down from 72 nights last year. Whoo-hoo! Almost a week more in my own bed


    On the competition front, I managed to race well in the SCY season and still managed to record some Masters best times:

    • 1000 free
    • 1650 free
    • 50 back


    I suspect that I am going to have to soon give up the hope of still being able to improve my times as I continue to age, as this list keeps getting shorter.

    2017 Preview (aka Rehab for Indy)

    As referenced in my last post, I am finally in the process of fixing my long ailing left shoulder. While the MRI results looked ominous, my appointment with my orthopedist was, all things considered, better than I expected. The high-level / best news is that he doesn't seem too concerned about the partial tear. He did caveat that, as he has no baseline MRI other than this, he cannot tell if it this is a recent 'trauma-based' tear, if it's due to long-term overuse or, even if it's just natural decay that many of us get as we age. He believes that the two major contributors to my pain are bicep tendinosis and rotator cuff tendinitis. For now, he's prescribed PT, some slightly stronger NSAIDs and he strongly cautioned me to plan for ...


    • 6~8 weeks of no swimming and no other sports with rotation (I can kick)
    • Not to start back swimming until I feel pain free and the PT feels like he thinks I'm ready to do so
    • ... and when I start back, to do so very gradually


    As this definitely shoots my SCY season to hell and as I never really train for LCM, I've set my mind on 2017 as my Year of Rehab with a longer-term racing plan to be back in top form by Indianapolis Nationals in 2018. I might get there sooner, but I also want to take the time to fix this now (in service of my ultra-long-term goal of finally setting a National Record when I hit the 90-94 age group!).

    For the time being, I'm going to focus on the PT and mix together yoga (which he OK'd), treadmill running, dog-walking and hiking for some semblance of aerobic activity. When I get the opportunity to go to a new pool (www.1001pools.com), I'll do a 1500 kick, but I find pure kicking workouts so boring that I doubt I'll be in the water much unless it is to 'bag' a new pool.

    Updated January 4th, 2017 at 09:41 PM by pwb

    Categories
    Planning
  5. Sarasota Y Sharks Masters GOLD Workout 1/5/17

    by , January 4th, 2017 at 01:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:10 3:00
    2 x 100 1:40 1:30
    3 x 50 stroke choice 1:15 1:15
    2x through

    Kick set
    2 x 150 50 strong/50 easy/50 strong 3:15

    Stroke set
    1 x 100 1:40
    1 x 50 1:10
    4 x 25 :40
    3x through
    100s: 50 stroke/50 free
    25s: Strong
    Rd1=fly, Rd2=back, Rd3=breast

    Free/pull set
    3 x 100 1:30 1:20 1:15
    3 x 75 1:15 1:10 1:05
    3 x 50 1:00 0:50 0:45
    3 x 25 0:35 0:30 0:20
    3x through – RD1 intervals left, RD2 middle, RD3 right
    *Break 30 seconds between rounds
    100s: Descend 1-3
    75s: Build
    50s: Be consistent on all three swims
    25s: Sprint

    Warm down
    4 x 50 1:00

    Total: 4600 yards
    Categories
    Uncategorized
  6. Wednesday 01042017

    by , January 4th, 2017 at 12:57 PM (aztimm's training blog)
    Wednesday AM masters swim workout @ Sendero, SCY

    400 w/u

    4 x 75 @ :10 rest, done 25 kick/25 drill/25 swim

    4 x 75 @ 1:15, build by 25

    100 easy

    main set:
    17 x 100 (in honor of 2017), done as:
    3 rounds of:
    --desc 1-3
    --easy
    --fast
    finishing up with a very easy, then a fast 100 for time.
    I did the first 3 @ 1:25, then dropped back to 1:30 (more time for the very easy before the fast)

    200 kick w/fins, I did 50 fly-back-free-breast (stopped to take off fins before breast)

    350 pull

    150 w/d

    TTL: 3500 yards


    there was a new guy who was just planning to swim laps on his own, but the coach and a few swimmers convinced him to swim with us. although he wore board shorts, I could tell during warm-up that he was fast.
    he started the 100s with the fast guy and I, but when I dropped back this new guy kept going.
    I chatted with him after, he had just moved here from Hawaii and is used to swimming o/w. I told him that if he was that fast in board shorts (with pockets), he'll fly through the water in a jammer or brief.

    I thought the set was good. challenging for me... I've been wondering if I could hold a 1:25 interval, and the answer is: not for very long. I probably could have suffered through a few more, or grabbed some paddles. so now my goal is the next time I do something like this to try 1-2 more at the faster interval.
    hard to imagine, but I remember back when I was in very good shape (and a good 20+ pounds lighter) I was able to do 10 x 100 @ 1:20

    temp was a little chilly, upper 30s. but as always, the water was nice and warm.
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters GOLD Workout 1/4/17

    by , January 3rd, 2017 at 12:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    2 x 150 2:30
    4 x 75 1:15
    6 x 50 stroke 2 fly, 2 back, 2 breast 1:15
    3 x 100 1:30

    Kick/IM/Stroke/Free set
    1 x 75 kick 1:30
    1 x 75 stroke 1:30
    1 x 75 IM 1:30
    1 x 75 free 1:30
    4x through
    75 strokes: Rd1=fly, 2=back, 3=breast, 4=free
    75 IMs: Descend 1-4
    75 freestyles: Descend 1-4

    Free/pull set
    3 x 50 descend 1-3 1:00
    1 x 50 90% 1:15
    3 x 75 descend 1-3 1:15
    1 x 75 90% 1:30
    3 x 100 descend 1-3 1:30
    1 x 100 90% 2:00
    3 x 200 descend 1-3 3:00
    1 x 200 90%

    Warm down
    4 x 50 1:00

    Total: 4300 yards
    Categories
    Uncategorized
  8. Wuh?

    by , January 2nd, 2017 at 04:57 PM (Alex's swim journal)
    It's been more than a year since I've posted... wuh? Guess things have been crazy busy. Tomorrow I'm headed to Perú for the rest of the week and through the weekend... Maybe a swim at altitude in Cuzco.

    Swimming has been very sporadic, so I'm way out of shape. Today I got in and did:

    2K/40:00:

    10 x 200 free on 4:00 (alt. fr/pull w/buoy)
    Categories
    Uncategorized
  9. Monday 01022017

    by , January 2nd, 2017 at 03:51 PM (aztimm's training blog)
    Monday solo swim @ Sendero, SCY
    11am-12:20pm

    800 w/u
    4 x 50 kick @ 1:00
    4 x 50, 25 drill/25 kick @ 1:00

    12 x 100 @ 1:30

    100 easy

    8 x 150 @ 2:05, swim w/Agility paddles

    100 easy

    6 x 200 @ 2:45, pull with buoy and Catalyst paddles

    200 w/d

    TTL: 5200 yards


    I was planning to swim this morning. got up, but we had crazy storms. I thought maybe it would pass by in time for workout, but it didn't. so I went back to bed.

    since I have today off for the New Year's Holiday, I was able to get to the pool for their mid-day lap swim.
    storms were all gone, temp was 65-70, and it was sunny.

    I knew I wanted to do a longer workout, but wasn't quite sure what. during the warm-up I decided I'd do 10 x 100s. then during that, I decided to add 2 more, as then I could do 150 and 200 to add up the same.

    was surprised how smooth everything felt. I held 1:20 or faster on the 100s, and wasn't pushing too much. initially I was going to do the 150s @ 2:10, but had plenty of time so cut the interval (still held around 1:55). I could have done the 200s @ 2:40, but it would have been a bit tight, so I kept the 2:45, held around 2:35 to 2:38.


    I was hoping to get in a 100 x 100-type set to start the new year. there was one nearby yesterday, but unfortunately the time didn't work. then there's another on 1/15, but I'll be out of town. oh well...I could always do it on my own I guess.
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters GOLD Workout 1/3/17

    by , January 2nd, 2017 at 03:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    HAPPY NEW YEAR to all!

    SCY

    Warm up
    1 x 200 3:10 3:00
    1 x 150 2:20 2:15
    2 x 50 1:00 :45
    6 x 25 :40 :40
    2x through
    25s: 2 fly, 3 back, 2 breast
    RD1 intervals left, RD2 right

    Kick
    2 x 75 1:30
    3 x 50 descend 1:10
    6 x 25 sprint kick :40

    IM/Stroke set
    6 x 25 Fly :40
    1 x 200 IM/stroke 3:30
    6 x 25 back :40
    1 x 200 IM/stroke 3:30
    6 x 25 breast :40
    1 x 200 IM/stroke 3:30
    25s: Swim 2 moderate/1 strong
    200s: Descend 1-3

    Free/pull set
    3 x 150 descend 1-3 2:15
    1 x 200 strong 85+% 3:00
    2 x 150 last 50 strong 2:15
    1 x 200 strong 85+% 3:00
    1 x 150 last 100 strong 2:15
    1 x 200 best effort 3:00

    Warm down
    4 x 50 1:00

    Total: 4400 yards
    Categories
    Uncategorized
  11. Thanks, Coach! (January–February 2017)

    by , January 1st, 2017 at 01:00 AM (SWIMMER Editorials)
    If you’re fortunate enough to be swimming with an organized USMS program, complete with teammates and a coach, you’re experiencing Masters Swimming at its best. An organized club leader creates an environment in which several other things can occur.

    For starters, just having someone who’s made the commitment to get up earlier than early, to beat the swimmers to the pool and get things ready for morning practice, is often underappreciated. If you’ve ever swum in a program with no coach, or swum with a coach with spotty attendance, you know what I mean. If you get to the pool and get to jump in and start swimming—without wrestling tarps or dragging lane lines—all the more fortunate you are.

    Some coaches are swimmers themselves, and like to lead by example. Some do their best work without ever getting in the water. Most Masters coaches I’ve met have one thing in common: They derive a profound sense of accomplishment from helping their swimmers succeed.

    And success comes in different flavors.

    Whether you’re learning breaststroke for the first time or training to break a world record, a good coach approaches all your goals with equal zeal. Whether you show up five days a week and grind out every length with gusto or a few times a month as respite from a crazy schedule because being in the water is the only time you get to relax and you just want to float up and down the lane in a meditative daze, a good Masters coach is there for you. A great Masters coach accepts that these situations can occur for the same person.

    This kind of support has a trickle-down effect. In my experience, there isn’t a friendlier bunch of people than a Masters swim team, and a lot of that stems from good leadership. A smart coach taps the talent on the team for tasks that give rise to a vibrant social network, one that transcends scoring points at a championship meet and puts as much emphasis on each meet day’s after-party.

    And since swimmers are the nicest people on the planet, I don’t need to remind you to thank your coach—you probably already have. Whether you show your appreciation with home-baked goodies and gift cards or a smile and thanks after a workout, a good Masters coach needs to know how much your swimming experience means to you. Words and deeds that translate to “Thanks, Coach!” are what keep this cycle going.

    Thanks to all the great coaches who are making magic happen on pool decks across the country.

    Updated December 30th, 2017 at 04:27 PM by Editor

    Categories
    Staff Blogs
  12. 2x workout not so sure, for me

    The past 2 weeks I had been doing both my dry land and swim workouts the same day, sometimes doubling my swims.
    im finding my muscles (not so much joints) are tighter and achier. I hydrate and fuel enough I believe, perhaps it's my position on certain strokes and or kicks in the pool, or could be my body adapting to the new weights of the power phase I'm currently doing with Rittersp. Anywho, I lightened up on my workout, alternating them and feeling better. I've always been hard on my self as some of us are our own worst critics😬😆😇

    swim
    450 easy warm up, bilateral breathing, tight turns off the wall
    10 50's mixed kicks
    6 25's one arm fly
    10 50's mixed kicks
    6 25's breaststroke
    6 100 pull bouy, bilateral breathing, catch up, pull, easy
    6 100's mod pace, tight core, shoulder to ear, long reach,pull, finger tips down anchor pull, complete stroke, flutter kick small and tight, imagining swimming, making a tunnel!!😆😆 crazy!.. Huh!!
    2,950scy indoor pool.. Short swim for me..
    Categories
    Uncategorized
  13. Friday 12302016

    by , December 30th, 2016 at 11:40 AM (aztimm's training blog)
    Friday AM masters swim @ Sendero

    400 w/u

    300 done as: 50 drill/50 kick/50 swim x 2

    6 x 50 @ :50, desc 1-3/4-6

    100 easy

    4 x 100 @ 1:25
    4 x 100 pull @ 1:25
    4 x 100 @ 1:25
    4 x 100 pull @ 1:25

    200 IM kick (I did fly-back-free-breast wore fins and paused to take them off before breast)
    200 IM pull, buoy only
    200 IM

    300 w/d

    TTL: 3600 yards

    I did wear what I thought was a funky suit, but didn't get any comments. I think I have some more crazy ones somewhere I'll have to find...

    the guy I swim with was a little late, but we caught up for the 100s and did that onward together. was great to have someone else to suffer through that with.
    we took about 10 sec between each 4 x 100, enough time to put on/take off pulling gear


    for my 2nd year in a row, I didn't make my 500 mile goal for the year
    I'm around 482, and no I'm not going to swim 18 miles before tomorrow night. it is feasibly possible, but that would just be silly.

    I did get to swim in some great pools and o/w environments this year:

    2016 pools:

    Nitro Swim Center (Cedar Park, TX)
    Sendero Springs Pool (Round Rock, TX)
    Cactus Pool (Scottsdale, AZ)
    Highlands at Mayfield Ranch Community Pool (Round Rock, TX)
    Barton Springs Pool (Austin, TX)
    The Water Cube (Beijing, China)

    2016 open water:
    Brighton Beach (NYC, NY)
    Copacabana Beach (Rio de Janiero, Brazil)
    Lewisville Lake (Little Elm, TX)
    Eagle Rock Resort Lake (Hazleton, PA)
    Lake LBJ (Granite Shoals, TX)
    Lake Marble Falls (Marble Falls, TX)
    Lake Travis (Spicewood, TX)
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters GOLD Workout 12/30/16

    by , December 29th, 2016 at 03:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    4 x 50 stroke, 1 of each IM order 1:10
    4 x 100 1:30

    Kick/IM/Stroke/free set
    3 x 50 kick 1:10
    3 x 50 Stroke, 1 fly, 1 back, 1 breast 1:10
    3 x 50 free descend 1-3 1:00
    2 x 75 kick 1:45
    2 x 75 IM/stroke 1:30
    2 x 75 free last 25 fast 1:15
    1 x 150 kick 2:45
    1 x 150 IM/stroke 3:00
    1 x 150 free negative split 2:15
    2x through
    *Break 1-minute between rounds

    Free/pull set
    4 x 150 descend 1-4 2:15
    4 x 150 last 50 fast 2:05 #4 is easy warm down

    Total: 4700 yards
    Categories
    Uncategorized
  15. Great power phase & Swim

    Power phase
    Snatch 25# fast 2 sets
    Swing KB 35# fast 2 set
    Lunge jmp fast 2 sets
    Spd Skiers fast 2 sets
    Slam MB 16# fast 2sets
    Tuck jmp fast 2 sets
    Asst pull ups slow 2 sets
    push ups 12 slow 2 sets
    Goblet sqts 30# slow 2 sets

    rest 30 min

    Swim scy
    350 mod pace warm up, tight turns, dolphin off wall
    10 50's kick sets
    6 25's fly single arm alternate
    6 100 pull bouy, catch up, pull drill
    6 25's breaststroke
    6 150's bi lateral breathing, pull, tight turns, dolphin off wall

    pretty much a jelly fish now, need rest for tomorrow is another swim day. Also getting ready for the Gulf Masters Swimming Challange!! Got to work on getting those yards in!!
  16. Wednesday 12282016

    by , December 28th, 2016 at 04:37 PM (aztimm's training blog)
    Wed AM masters workout @ Sendero (SCY)

    500 w/u

    4 x 75 @ :10 rest, kick/drill/swim
    4 x 75 @ 1:10 build by 25

    400 moderate
    4 x 100 strong @ 1:30

    400 moderate (I wore Agility paddles)
    8 x 50 strong @ :45

    400 moderate (again Agility paddles)
    16 x 25 strong @ :25

    300 pull

    200 w/d

    TTL: 4000 yards (in 64 min)


    we started with just 3 swimmers today, but more drifted in eventually. the guy I usually swim with was one of the drifters...and ended up doing his own thing.

    anyway, this workout really hit the spot for me. I swam a little while at the gym yesterday (just 1700), otherwise hadn't swum since Friday.
    my arms were a bit sore from a tough biceps workout yesterday. I felt myself falling apart during the first 400 moderate, so when I heard the next, I grabbed those Agility paddles. I hadn't worn them at a team workout with this group yet, so I didn't feel too guilty. they give me a little boost, but more importantly keep my stroke where it should be (a prior coach actually recommended them in cases like this).

    she had told me to do the 50s @ :40. I did 2 like that, then realized it wasn't happening, so I dropped back to 45.
    oddly, she told me to do the 25s @ :25. I was holding around 18, so I pushed things at the end and did the last 3 @ :20

    It feels good to be back lifting again, but I forgot how much it hits my swimming. I'm still in the early stages (about a month) so I feel pretty much everything 1-2 days after.
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters GOLD Workout 12/29/16

    by , December 28th, 2016 at 03:27 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    2 x 100 1:30
    3 x 75 IM/stroke 1:30
    4 x 50 descend 1-4 1:00
    5 x 25 choice :40

    Kick set
    2 x 100 2:15
    3 x 50 descend 1:15
    4 x 25 sprint kick :45

    IM/Stroke set
    1 x 200 IM/stroke 3:30
    1 x 100 IM/stroke 1:45
    3 x 50 Stroke 1 fly, 1 back, 1 breast 1:10
    6 x 25 stroke fast, 2 fly, 2 back, 2 breast :40 #6 on 1-minute
    2x through

    Free/pull set
    3 x 200 descend 1-3 3:00
    1 x 200 fast 85-90% 3:30
    3 x 100 descend 1-3 1:30
    1 x 100 fast 85-90% 2:00
    3 x 75 descend 1-3 1:10
    1 x 75 fast 85-90% 2:00
    3 x 50 descend 1-3 1:00
    1 x 50 fast 85-90% 1:30

    Warm down
    4 x 50 1:00

    Total: 4550 yards
    Categories
    Uncategorized
  18. Back to the Basics - Backstroke

    by , December 27th, 2016 at 01:52 PM (Rules Committee Blog)
    Happy New Year to all and best wishes for a great 2017 winter swim season! This month's blog entry continues our "back to the basics" series with a review of the rules and frequently asked questions involving backstroke.

    The Backstroke Start
    Last month, we summarized the rules for the forward start, but we know that backstroke starts are different. The backstroke start must be performed in the water. During the starting sequence, the familiar short whistles are still used to signal swimmers to remove all clothing except for swimwear and prepare for your event, and the long whistle is the signal to enter the water. Please enter the water in a safe manner - preferably feet first! For backstroke events only, there is a second long whistle which is the signal for swimmers "take their positions on the wall without undue delay". The second long whistle replaces what some swimmers might remember as the "place your feet" command.

    When assuming a starting position, the rules require swimmers to line up in the water facing the starting end of the course with both hands on the starting grips or the gutter. (Sometimes the horizontal bar with the starting grips is too high for some swimmers, so this rule means that it is acceptable to grab the gutter or the end wall if there is no gutter.)

    What about the position of the feet at the start? There is no explicit requirement for the feet to be placed under the surface of the water, but the toes cannot extend over the lip of the gutter and swimmers may not bend the toes over the lip of the gutter, before or immediately following the start. (What if there is no gutter? In "flat wall" pools with no gutters, we interpret this rule to mean that the toes cannot extend over the edge of the pool deck.)

    Upon the "take your mark" command, swimmers may assume any position that does not violate these rules regarding feet, hand, or starting position.

    The Stroke
    The rules say that swimmers must "push off on the back and continue swimming on the back throughout the race". The rules also say that "some part of the swimmer must break the surface of the water throughout the race, except that it shall be permitted for the swimmer to be completely submerged during the turn and for a distance of not more than 15 meters after the start and after each turn". This means that swimmers are permitted to kick underwater (any style of kick) after the start and after each turn, but the head must break the surface of the water within 15 meters.

    Sometimes people ask if different styles of backstroke are permitted. What about "double arm" backstroke or what some of us might have learned as "elementary backstroke" with a breaststroke kick? The rule only requires that a swimmer remain on the back throughout the race (except for the turn), so any stroke or kick variation is permitted as long as swimmers remain on the back.

    Many swimmers swim backstroke with a lot of body rotation. How far can a swimmer rotate along the body axis? In our glossary, we define "on the back" as meaning "at or past the vertical towards the back", so rotating up to 90 degrees is permitted throughout the race. Kicking on the side is permitted off of starts and turns as long as the swimmer does not rotate past the vertical towards the breast.

    The Turn
    The backstroke turn is sometimes complicated to describe. There is a pretty straightforward rule that "some part of the swimmer must touch the wall" upon completion of each length of the race. That means that an "old school" open turn is still permitted with a hand touch (or a head touch - ouch!). The swimmer can turn in any manner desired once a legal touch is made as long as the swimmer is still on the back when the feet leave the wall after the turn.

    What about a backstroke flip turn? Of course, a backstroke flip turn is also legal and commonly used during competition. Swimmers are permitted (not required) to rotate past the vertical towards the breast only during the turn. Once the swimmer has rotated towards the breast, one immediate continuous single arm pull or simultaneous double arm pull may be used to initiate the turn.

    Now here is the important part of the rule that sometimes trips people up: "Once the body has left the position on the back, any kick or arm pull must be part of the continuous turning action". By the time the swimmer has turned and then completed the one permitted arm pull, the swimmer must initiate the turn. Any kicking into the wall or gliding into the wall without initiating the turn is an infraction. Any additional pulling is also an infraction. (This is one area of the rules where there are still some differences between organizations. High School and NCAA rules permit kicking and gliding into the wall.)

    What if I turn over, leaving a position on the back, intending to do a flip turn, but then touch the wall with my hand instead? Since the rules only say that some part of the swimmer must touch the wall, if there was no other independent glide, kick, or arm pull, this action is legal as long as the swimmer touches the wall during the one allowed continuous arm pull. However, if the swimmer takes another arm pull to make it to the wall, that would be an infraction.

    The Finish
    Finally, the rules say that the swimmer must touch the wall while on the back. No turning over or around to look for the wall!

    Many swimmers dive backwards for the finish in an effort to finish hard and reach for the wall. What if this technique results in the swimmer being completely submerged before the finish? Since the rule says that some part of the swimmer must break the surface of the water, it would be an infraction if the official observes that the entire body is underwater. Generally, officials must make this observation while observing the swim before shifting their gaze to observe the touch itself. It needs to be pretty clear that absolutely no part of the body - not even a toe - is breaking the surface of the water. Most swimmers who dive for the wall will have the head, arm, and upper body submerged, but the feet remain above the water surface.

    Charles Cockrell
    USMS Rules Committee Chair
  19. Sarasota Y Sharks Masters GOLD Workout 12/28/16

    by , December 27th, 2016 at 12:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    2 x 75 IM/stroke 1:30
    2 x 200 3:00
    6 x 25 2 fly, 2 back, 2 breast :40

    Kick set
    4 x 100 last 25 fast 2:15

    Freestyle set
    2 x 50 moderate 1:00
    1 x 50 establish your 200 free pace 1:30
    1 x 200 Race pace 100% 4:00
    2 x 50 moderate 1:00
    1 x 50 establish your 100 free pace 1:30
    1 x 100 Race pace 100% 2:30
    2 x 50 moderate 1:00
    1 x 50 Race pace 100% 2:00

    Free/pull set
    1 x 200 3:00 2:40
    1 x 100 1:30 1:20
    1 x 50 1:00 1:00
    4x through
    *Rd1/2 intervals left, Rd3/4 intervals right

    IM/stroke set
    6 x 25 :40
    3x through
    Rd1 Fly, Rd2 Back, Rd3 Breast

    Warm down
    4 x 50 1:00

    Total: 4300 yards
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters GOLD Workout 12/27/16

    by , December 26th, 2016 at 01:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 free 1:40
    2 x 50 stroke #1 fly, #2 back 1:15
    3 x 100 free 1:30
    2 x 50 stroke #1 back, #2 breast 1:15
    3 x 100 free 1:30
    2 x 50 stroke #1 breast, #2 fly 1:15

    Kick set
    4 x 75 1:45
    8 x 25 fast :45

    IM/stroke/free set
    1 x 100 IM/stroke 1:45
    1 x 100 free 1:30
    2 x 75 IM/stroke (fly, back, breast) 1:30
    2 x 75 free last 25 strong 1:15
    3 x 50 stroke #1 fly, 2 back, 3 breast 1:15
    3 x 50 free :45
    *Rest 1-minute between rounds
    2x through

    Free/pull set
    2 x 75 1:05
    3 x 100 descend 1-3 1:30
    4 x 150 Last 50 fast 2:15

    Warm down
    4 x 50 1:00

    Total: 4550 yards
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    Uncategorized