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  1. Rare Double, Wednesday, Oct. 14

    by , October 15th, 2015 at 09:40 AM (The FAF AFAP Digest)


    rehab ex
    supine flutter kicks on bosu, 100
    hip thrusters w/plate, 35 x 3 x 10
    DB squat jumps, 20-30 x 4 x 5
    ravers, 30 x 3 x 10/8/6
    push press, 50 x 4 x 5
    DB row, 45 x 3 x 5 each side
    overhead squats, 45 x 3 x 8
    pull up negatives, 2 x 5
    wrist curls, 15-20 x 3 x 10
    hip abductors, 130 x 4 x 5
    back hyperextensions, 25 x 2 x 10

    Swim/SCY @ Pitt

    Warm up:

    600 various (did 500)
    8 x 75 drill, kick, build @ 1:30
    -- NO! I did 8 x 75 backstroke kick w/fins, 12.5 UW each length

    Main sets:

    12 x 25 @ :40
    odds = stroke build
    evens = fast free, 1 breath
    -- I did 8 of these @ 100 pace and didn't do any of them 1 breath on this interval
    -- oddly, despite being tired, some of my 25 backstrokes were fast tonight

    4 rounds:
    4 x 25, IM order by round, 12.5 UW SDK + fast @ 100 pace @ :40
    -- on the breast round, do double UW pullouts
    3 x 100 IM descend @ 1:50 (NO! I did these flutter kick w/fins. Nothing too hard, just stayed under 1:10)
    1 x 50 EZ @ 1:10
    3 x 50 fast free @ :50 (the first round I did the middle one fast free @ 100 pace. the last 2 rounds I did them all smooth DPS w/paddles. there is no "fast on this interval)
    1 x 50 EZ (wished this had been a 100 EZ)

    I did 2 x 25 free on the last round and then cramped badly on the 3rd one pushing off the wall, so aborted the rest of that round.

    250 EZ

    Total: 3550


    I don't think I've done a double with a hard lift + hard swim in years ... definitely not since moving to Pitt. Ideally, I would have done the swim today, but Fort 21 is in town. We have some things to do in the am, and Lil Fort has a XC race in the afternoon. So the most I'll get in is an EZ swim at LA Fitness later, if that.

    I knew I would be tired in the water, and I was. Since no kick sets were assigned (horror!), I modified two of the sets to add kicking (got in 1500). Looking back at my blog, I think I did longer kick sets, more best average kick sets, more kicks for time and more AFAP shooters than I have been doing the past two years. Dabbling around with USRPT type sets doesn't seem to have helped my swimming very much ...

    It was really nice to see my swimmers. They made fun of me for not doing level 1 (the fastest), but I always opt for more rest. I think Fort 21 and I will go to Pitt on Friday too. Friday is sprint day, but I may cut back more than I did last night.
  2. How can I help bring a stroke clinic to my LMSC?

    by , October 15th, 2015 at 12:00 AM (Questions from Coaches)
    Q: I attended this year's USMS convention in Kansas City, Mo. During the coaches committee meeting, you asked the Masters coaches to encourage their LMSCs to sponsor an official stroke development clinic. How can I help bring a clinic to my LMSC?

    A: Stroke development clinics are a very popular resource for Masters swimmers and coaches. USMS Education Services conducts the 2- to 3-hour clinic in conjunction with the Masters Coach Certification courses. Exit surveys from the Coach Certification courses have indicated a large demand from coaches for more on-deck educational opportunities. Masters swimmers, particularly those who swim without an experienced coach, attend the stroke clinic looking for help improving technique, learning a new stroke, increasing stroke efficiency, and speed.

    The USMS Masters Coach Certification Course is typically held on a Saturday. At the request of the LMSC, USMS Education Services will provide instructors to conduct the stroke clinic the following day. Any designated USMS certified Masters coach who would like to be on deck for the clinic may do so free of charge. If the coach would rather participate from in the water, he is required to pay the same nominal fee the swimmers in the clinic are charged.

    The LMSC must fulfill two requirements:

    1. The LMSC must be willing to offer some level of scholarship assistance for the coaches registered within the LMSC to attend the USMS Masters Coach Certification Course offered that weekend.
    2. The LMSC is responsible for securing the pool for the stroke clinic and pay for the pool rental, if necessary. Pool time is sometimes donated by a local club or workout group in many LMSCs.

    Benefits of the stroke development clinic include:

    • Continuing education for Masters coaches
    • Teaching Masters coaches how to conduct a stroke clinic
    • Networking opportunity for coaches to meet other local Masters coaches
    • Recruiting and retaining members
    • Adding value to USMS/LMSC membership
    • Introducing Masters coaches and swimmers to new training techniques
    • Inviting lap swimmers to experience the social benefits of Masters swimming and the benefit of having a coach on deck
    • Improving swimmers' technique and efficiency
    • Learning new drills
    • Learning how to use swim equipment properly and creatively
    • Hearing a different voice explain the "how" and the "why" of stroke correction and changes

    Please contact your LMSC leadership and ask them to consider sponsoring a USMS stroke development clinic. Make your request as soon as possible so the LMSC may consider your request and budget accordingly. The Masters Coach Certification Course schedule is posted online. Any questions or concerns from your LMSC may be addressed to my office.

    Working together, we can continue to improve the Masters swimming coaching profession and create enhanced benefits for our coaches and athletes.
  3. Submitting Medley Relay Times for A Freestyle Relay

    by , October 15th, 2015 at 12:00 AM (Rules Committee Blog)
    The Coach Asks: Is it possible to swim a medley relay and submit that same time from the medley relay for the freestyle relay without swimming the free relay event (since in freestyle a swimmer can do any stroke)?

    Answer: No, the time from a medley relay cannot also be submitted as a time for the freestyle relay. The swimmers would have to enter and compete legally in a freestyle relay in order to get an official time for the free relay. On the flip side, if the swimmers do the medley relay during the freestyle relay event, that time would only be considered as a freestyle relay time, not a medley relay time. 103.18.2 addresses both scenarios, "An official time for an event or stroke can be achieved only in that event or stroke, or in an initial distance of such event or stroke (e.g., backstroke time must be achieved in a backstroke event or a butterfly time can be achieved in an individual medley event). Regardless of the stroke(s) used, times achieved in freestyle events can be recorded only as freestyle times."

    Kathy Casey

    Updated November 20th, 2015 at 12:24 PM by Rules Committee

  4. 10|14|15 SCM speed

    by , October 14th, 2015 at 08:58 PM (Blog)
    2 x 25 dive from side fr on 4:00, warmup (20, 16)
    9 x 25 dive from side fr on 4:00, fast (13 mids to 14's)
    1 x 25 dive from side flutter kick, fast (~18)

    15 min of weights, found I was toast from swimming and just did
    1 set of DBBP
    1 set of single arm rows
    2 sets of DB jumps
    1 x 10 x 45
    1 x 20 x 45

    Updated October 14th, 2015 at 10:40 PM by __steve__

  5. Sarasota Y Sharks Masters 5:30 AM Workout 10/15/2015

    by , October 14th, 2015 at 11:25 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 300 4:30
    1 X 200 3:00
    2 X 100 kick 2:15
    Three rounds

    13 X 100 free
    4 on 1:30
    4 on 1:20
    4 on 1:15
    #13 is easy

    1 X 100 @ 85/90%
    1 X 100 easy
    1 X 100 @ 100%
    1 X 100 easy
    All on 2:15--choice
    Two rounds

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  6. Workout 10/13/2015: evening

    by , October 13th, 2015 at 08:54 PM (Maple Syrup with a Side of Chlorine)
    Yesterday I was able to sneak in a nice motorcycle ride after Lena and I drove around to get in some leaf peaking. Today I cleaned out the garage and then made it to the college for practice so that I can drum on Thursday during chapel, my first time this year.

    I hit the pool early tonight...

    200 free/200 back/200 im drill
    600 shark swim
    1 x 100 loosen
    1 Noah's Ark
    100 loosen and out
    (Solo/Rec/1900 yds/35 min)

    Not too crowded tonight. My lower back has been bothering me since last week and is still tight. Swimming helped a little but was more awkard than anything. Tonight I did some instruction at Masters and helped my wife and Peggi with breathing while swimming freestyle - they both did a great job and were able to get in a few laps with their faces underwater!

    Here's a pic that I took at the Men's Retreat this past weekend - beautiful place in NH!

    My brother-in-law Dave by the lake

    The climbing wall that Dave, Greg, and I climbed - 35 feet tall!
    Swim Workouts
  7. Tuesday, Oct. 13

    by , October 13th, 2015 at 03:02 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Sewy

    Warm up:

    600 various
    100 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main Sets:

    10 x 25 backstroke @ 100 pace @ :45
    -- clocks weren't synced but looked like mostly 16s, couple 15s
    -- I was doing 11 SDKs + 6 strokes
    150 EZ

    10 x 25 breast @ 100 pace @ :45
    200 EZ

    4 rounds w/fins
    3 x 25 @ 100 pace @ :30
    :30 rest
    1 x 50 @ 100 pace
    125 EZ

    -- did 3 rounds kick (1 back, 2 flutter) and 1 round breast

    1 x 50 free w/fins no breath
    100 EZ

    Total: 3000


    I was tired today, didn't get to sleep until 1:00 am last night, likely a byproduct of working out so late. My shoulders were sore, so I didn't do any free or fly. I probably should have gotten a massage after the meet instead of before. They help you recover so much faster. I did do 30 minutes of yoga and stretching.

    Very excited that Fort21 is coming home from college for fall break on Thursday!
    Swim Workouts
  8. Week 159 - Tuesday

    by , October 13th, 2015 at 01:35 PM (After a long rest)
    As I predicted, yesterday was a crazy day and seemed like I was rushing all day. Without going into the boring details, the trip went well(a call could have gone just as well in my humble opinion). I got back from Seattle at around 10pm and should have been home by 11pm however unbeknown to me I30 a few miles from my house was shut down for road construction and I had to take a serious detour and did not get home until 11:30pm. By the time I got my gym stuff ready and unwound it was midnight. This mornings 4:30am alarm went off way to fast and the only way I hauled my butt out of bed was the thought of letting people down since I open the pool on Tuesday and Thursday. I plan on going to bed really early tonight!

    Today is normally a dryland and short swim day, however with my early departure for Boston tomorrow I will be unable to swim tomorrow so will do dryland at the hotel tomorrow evening(assuming I am still coherent after another long day). As a result I decided to swim today. My original plan I came up with over the weekend for today was to do our 16x50 at race pace set but I was not up to it this morning and instead made this mornings mainly recovery with a few up tempo 25s with fins.

    I did do my 2x(6x10 band exercises) which seems to be helping my shoulders.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main sets
    3x(100 IM on 1:45, 2x50 kick on 1min, 200 free on 3mins)
    100 easy
    8x50 drill/build by 25 on :50
    3x(4x25 with fins on :40, done as open, close, easy, fast)
    4x100 back kick with fins working underwaters on 1:30

    Warm down
    200 easy

    I was getting plenty of rest throughout todays workout but was very tired. I plan on swimming at Boston University with the BUMS on Thursday.
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 10/14/2015

    by , October 13th, 2015 at 11:43 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 200 3:00 3:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick

    4 X 100--Descend 1-4 #4 @ 100% 2:00
    4 X 50--Descend 1-4 #4 @ 100% 1:15 #4 on 2:00
    8 X 25 sprint :45
    1 X 50 easy

    5 X 100 kick 2:10
    1 X 50 swim

    1 X 200 4:00 3:30 3:00
    1 X 100 2:00 1:45 1:30
    1 x 75 1:45 1:45 --
    Three rounds--round 1 stroke, 2 IM, 3 free
    Round 1 intervals left, 2 middle, 3 right

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  10. Monday, Oct. 12

    by , October 13th, 2015 at 09:46 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Lebo

    Warm up:

    500 various
    50 scull
    4 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

    10 x 25 burst (mostly SDK) + cruise @ 1:00
    100 EZ

    5 x (25 AFAP + 75 EZ) @ 3:00
    -- 2 back from blocks (13s), 3 free w/fins (10s)
    200 EZ

    20 x 25 w/fins @ 100 pace @ :45
    -- had intended to do these all fly, but was too tired
    -- did 5 of each stroke in IM order
    200 EZ

    Total: 2500


    I went to Lebo to swim at 8:00 pm. I felt horrible when I first got in the water, then loosened up. But my body just crashed during that USRPT type set. I'm so used to working out at noon; it was just too late. And I wasn't hitting what I consider to be 100 pace on most of the 25s.

    I signed up for the Sprint Classic on October 25:

    5 Women 50 SCY Fly 0:26.50
    11 Women 50 SCY Free 0:25.80
    15 Women 50 SCY Breast 0:34.00
    23 Women 25 SCY Fly 0:12.50
    25 Women 25 SCY Back 0:13.50
    27 Women 25 SCY Breast 0:15.50
    29 Women 25 SCY Free 0:12.25
    Swim Workouts
  11. 10|12|15 SCM

    by , October 12th, 2015 at 10:42 PM (Blog)
    550 warmup SDK on side with snorkel and fins

    10 x 50 on 1:00 head-up dolphin kick free with snorkel and fins

    10 x 25 fr on 1:00, fast, with one breath ea, 15's I suppose

    15 x 30m on 1:00 as 15 fast / 15 slow
    • 3 types of fasts done as: fr from a dig, fr done from a push, UWDK
    • easys were: odds br, evens bk

    100 IM

    Planned on trying a 50NB today but I was alone in the pool the entire workout and couldn't

    100 IM had sloppy turns, need to youtube up on the fl-bk, bk-br, and br-fr transitions. Was quite out of breath after - took earplugs out thinking it would help me catch my breath, lol

    Need to start doing one good raw speed workout a week with a day off before and after. SCM and SCY meets this winter.

    Updated October 13th, 2015 at 09:40 AM by __steve__

  12. Sunday, Oct. 11

    by , October 12th, 2015 at 04:14 PM (The FAF AFAP Digest)

    rehab ex
    supine flutter kicks on bosu, 2 x 100
    seated row negatives, 80 x 3 x 8
    good mornings, 9=80 x 5 x 5
    hanging leg raises, 3 x 10
    straight arm dips, 90 x 3 x 15
    altitude drops, 2 x 5
    standing broad jumps w/plates, 2 x 5
    explosive leg extensions, 105 x 4 x 5
    med ball slams, 2 x 10

    Swim/SCY/Solo @ Bethel Park

    1500 EZ with some shooters


    I didn't have the greatest night sleep after the meet. Had to stay up late bc it was Homecoming night. I was sore on Sunday, but still went off to the gym and did an easy swim. I'm heading to Lebo tonight for a workout. It will be my first time trying to do a real workout starting at 8:00 pm ...
  13. Week 159 - Monday

    by , October 12th, 2015 at 03:05 PM (After a long rest)
    I had a good night of sleep and woke feeling ok this morning. I had a good workout but was very tired. I am swimming ok at the moment but everything is a big effort. I am very tired and wonder if I am fighting something. I am congested but don't feel sick at all but I am way more tired than I am used to feeling. My shoulders and back in particular are knotted up and I am generally stiff but my legs are very heavy in the pool.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    9x200 pull on 2:30, 3 x descend 1-3
    12x50 kick on 1min, 3 x descend 1-4

    Warm down
    500 breathing 3,5,7,9

    I held 1:58-2:01s on the 200s. I descended but not by much today. Still a good set but oh was I tired. On the kick set I was :38-:41s and again descended but these again felt way harder than I really wanted them to feel.

    I have a crazy day trip from Dallas to Seattle today so had to make a quick exit from the pool to make my flight. Today is going to be a long day!
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 10/13/2015

    by , October 12th, 2015 at 11:41 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:00 3:00
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    1 X 100 swim 2:00
    8 X 25 sprint kick :45
    1 X 100 swim

    1 X 150 2:30
    1 X 200 2:30
    Five rounds. Swim the 200's hard, recover on 150's--all free

    1 X 800 choice
    Descend effort by 200's

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  15. 10|11|15 SCM

    by , October 11th, 2015 at 03:43 PM (Blog)
    yesterday - SCM
    10 x 25 flutter kick on 1:00
    today - drylands
    1 x 27 DBBP
    1 x 30 iso row machine (last 5 were negative)
    today - SCM
    20 x 25 flutter kick on 1:00
    20 x 12.5 / 12.5 (flutter kick / frog kick) on 1:00
    - 4 - 5 UWDK to solid flutter on the 1st 12.5m
    I notice the gym location makes a huge difference in the number reps I accomplish. I think there could be at least a 5lb difference between labled wt from brand to brand with Db's.

    Updated October 11th, 2015 at 05:31 PM by __steve__

  16. 6000-yarders

    by , October 11th, 2015 at 01:32 PM (Alex's swim journal)
    Each of the last two Saturdays I've managed to get in for a distance day. Last Saturday I did 30 x 200 on 3:20... which was pretty brutal at the end.

    Yesterday I swam the 6000 breaking it into three 30 or 40 minute segments, thus:

    I. 9 x 200 on 3:20 (alternated free/pull; desc. the frees)

    1:00 rest

    II. 3 x thru:
    --3 x 200 fr on 3:10 (2:50-2:59)
    --1 x 200 pull on 3:20

    :30 rest

    III. 6 x 200 on 3:20 (alt. free/pull--try to hold 3:00 for frees, DPS the pulls)
    1 x 500 bk on 10:00 (EZ)
    100 fr cool-down
  17. Racing Rust, Columbus Day Classic, Oct. 10

    by , October 11th, 2015 at 11:18 AM (The FAF AFAP Digest)
    It was good to be back in the saddle -- nice pool, well run meet. But, wow, did I make a lot of technical miscues on my races. Definitely some serious racing rust. Out of curiosity, I checked my blog to see how many races I'd swum in the last year or so. Not many. Exactly 9, with a 10th aborted for a cramp since April 2014. Lots of reasons -- two long summer holidays, injuries, living in Pittsburgh. I need to correct this if I want to have a good 2016. Racing makes you better at racing.

    50 free, 25.8

    The only good part of this race was that I got off the blocks fast. I didn't have a very tight streamline on the start, breathed too early and had to take a second breath before the turn. I also glided into the turn too much and lost some momentum. I executed the Lochte style turn pretty well, but felt like I had no legs the last part of the race. I probably need to work on my flutter kick more. I'm not sure the Lochte turn will help my 50 free that much. I've invested a fair amount of time in working on my side SDKs for my freestyle flip turn. But I should probably try it again at the Sprint Classic.

    50 back, 28.3

    I was a little flat on the start. My SDKs petered out a bit on both lengths, probably due to leg fatigue. I felt like I was spinning my arms a bit and botched the finish. I hit the flag at a half stroke and should have taken another stroke at the finish. Not a great time. But this was also likely a side effect of having done very little sprint backstroke while swimming outside all summer long.

    50 breast (split in 100), 34.0

    I was too tired to do an all out 100. It was a fast moving meet. So I opted for a 50 split. I felt like I had a great start. I just botched the finish again with a ridiculously long glide to the wall. If I had taken another stroke, I would have been a 33 high. Still this is the same time I did last year with way more rest. So it's quite respectable for right now.


    I didn't expect to be exceedingly fast at my first meet back, so these times are fairly solid. I hadn't rested much, and my legs were tired. I also had a hellishly long drive to DC in pouring rain with long delays on I70 due to multi car accidents, which didn't help matters. A sprinter friend also suggested that I might be a little "overtrained" for 50s. True, I haven't been training like Doug and Steve. But I think more rest would make me faster. In any event, I am planning on some 100s for my age up year, so need to do some training for those now too.

    I dashed back right after the meet to make it home in time to send off Lil Fort to her homecoming dance. She had been in Ohio for a XC invitational, posting a season PR, so was in good spirits. I almost didn't make it bc of the Ft. Pitt bridge closure and detour. The parkway and bridge closures here are the bain of my existence!

    Looking forward to more racing at the Sprint Classic!

    Updated October 11th, 2015 at 05:36 PM by The Fortress

    Masters Swim Meets / Events
  18. Week 158 - Saturday

    by , October 10th, 2015 at 03:28 PM (After a long rest)
    I went to bed early last night and slept for almost 10 hours but again woke up tired. My legs in particular were heavy today. Looking back at this time last year I believe this is just how I feel at this point of the season. Probably a combination of working and swimming hard and allergies.

    Warm up
    12x75 free on 1:05
    8x50 kick on 1min

    Main sets
    16x100 free on 1:45 at 500 race pace
    200 easy
    8xstreamline push with increasing number of dolphin kicks off the wall

    Warm down
    200 easy

    The 75s were a tough warmup for some reason. My times were ok holding :48-:49s throughout but it was a higher tempo than I am used to on the warmup. The kick I held :39s. On the 16x100s my legs were heavy from the get go but managed to hold :57s on the first 15. Once again two of our better sprinters decided to put fins and paddles on and pace me on the last 5. They alternated per 100 and pushed me pretty good. On the last one I managed to really go for it and did a :54. I was really huffing and puffing on this set today. The reduction is rest and trying to hit my goal time were tough. I was once again happy with how I did today. About two more weeks and I back off for a week. Next week I am traveling; Monday I am in Seattle and then Wednesday and Thursday I am in Boston. My environmental impact is not good! If everything works out as planned, I will be at normal practice on Monday before heading to the airport, will do my normal Wednesday practice on Tuesday, dry land at the hotel on Wednesday, swim in Boston with the BUMS at Boston University on Thursday and normal swims in Rockwall on Friday. Next weekend I have a kids meet where I will swim some shorter races scy.

    After practice today I did my normal stretch yoga session. I enjoyed the yoga session and the stretching really helped. After yoga I headed back to the pool to pickup my daughter and dropped her home before finally heading back to the pool to coach my 11-12 group.
    Swim Workouts
  19. Week 158 - Friday

    by , October 9th, 2015 at 09:18 PM (After a long rest)
    I slept well and felt a little better this morning. Despite a lot of anaerobic swimming today I felt like this was a recovery workout.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    8x75 cycle IMs on 1:10
    8x50 AFAP kick on :55
    16x25 AFAP free on :35
    8x50 636 drill on 1min
    6x100 kick with fins on 1:20
    8x25 done paired up, alternating one swimmer pull, and one swimmer holding the others ankles. At 12.5 the back swimmer pulled the front swimmer back and both swimmers race the remaining 12.5. 15 seconds rest.

    Warm down
    200 easy

    On the Cycle IMs 2x(fly,back,breast, back,breast,free, breast, free, fly, free,fly,back) I felt OK and was getting about 15-20 seconds rest. On the 50s kick I was holding :38s. I held 12s on the 25s. Like last week I went as fast as I could but just did not get to the point of hurting. On the kick with fins I held 1mins. The 25s holding ankles was fun and I found that if I pushed down on the person pulling it was like a tractor pull and made beating the. On the sprint much easier.

    Updated October 10th, 2015 at 07:00 AM by StewartACarroll

    Swim Workouts
  20. 10|9|15 Hey siri, How do I swim faster?

    30 x 30m on 1:00 as:
    • 15m fast fr with 4 UWDK and 4 - 6 strokes
    • 15m ez br (odds) or bk (evens)

    30 x 15m on 1:00 dive from side fr:
    • 5 UWDK's

    50 ez fr with fins

    0.5 mi barefoot run
    20 negative pullups
    20 min shoulders with weights and bands

    This has nothing to do with siri's question, but I thought it is what I needed.