SCM 17 x 200 IM kick ea 25 of fly kick as 12.5 UWDK (stop midway to briefly breathe) 12.5 UW Atlantis kick50 frog and 50 free kicks were done with board and snorkel Felt fine but started getting leg cramps on 14th 200 during a flip. Straight leg flips with soft pushes remedied the situation Felt good swimming over an hour without any shoulder discomfort (usually happens 15 minutes of using arms) Yesterday - weights, very light upper body, 1 set heavy lower body
Updated January 1st, 2018 at 03:32 AM by __steve__
You might notice a few changes in the issue of SWIMMER you’re holding (or viewing through your My USMS account). For starters, art director Annie Sidesinger has made subtle tweaks to give the 2018 book a fresh look while retaining its elegance and simplicity. (Get-out swim if you can spot the changes—just tell your coach I said it was OK.) Because we’re all about brawn and brains as well as beauty, we’ve adjusted a few departments and columns, based on reader feedback. Many readers—of all interests and abilities—rely on the Training and Technique department for swimming advice, so we’ve expanded it again. A new T&T column, “Psych Sheet,” will focus on the less-tangible aspects of training. Whether you swim for fun and fitness or are racing for records, a significant factor in swimming well has nothing to do with how high your elbows are. You might need coping skills to overcome prerace anxiety or motivation to stop hitting the snooze button at 5 a.m. Marty Munson, a content strategist who’s written and edited for Dr. Oz The Good Life, Shape, Prevention, and many other publications, will be seeking advice from mental health and performance experts and bringing it to you on page 6. We’re bringing the “2-Minute Tune-up”—a quick-hit topic that can be read in 2 minutes and remembered for your next trip to the pool—back to T&T. Yes, it takes more than 2 minutes to make the changes once you get there, but you’re in good hands with veteran swimmer and journalist Jeff Commings. A former NCAA All-American and longtime Masters swimmer, he’ll be sharing his accumulated wisdom—and a practice set to go with it—on page 7. Bo Hickey, a strength and conditioning specialist with Ritter Sports Performance, will be breaking down dryland exercises that are good for swimmers and showing you how to do them correctly and safely in “Dryland Difference” on page 11. Everyone’s favorite science writer Jim Thornton will be contributing our physiology features in 2018, in addition to his Healthy Swimmer column, “Check-up,” now on page 12. And managing editor Daniel Paulling will be uncovering inspirational stories and writing about everyday swimmers in Swimming Life, which you’ll find on page 46. We’re excited to be adding new writers to our already deep talent pool and grateful for the opportunity to bring you the best swimming magazine possible. Always, thanks for reading.
Been out of pool due to superficial injury while cutting parsnips for Christmas dinner. Got sidetracked while dicing away and mistaken my thumb for a carrot. Superglue and a latex bandage worked well. 12|25 Post Christmas dinner yoga 30 x DD(downdog) to chaturanga 30 x touch toes, to half way up, to toes again, then all the way up 20 x (ea leg) DD, to DD with leg up, to warrior, to fwd warrior arms back 12|26 treadmill - lactate production 8 x 0:30 on 3:00 e.g, 0:30 @ 20% inc and 7mph, then walk remaining 2:30 @ 2mph 12|27 just did 5 sets of farmer walks up/down stairs with dumbells 12|28 treadmill - lactate tolerance 5.5mph 4min 2mph 2min 6.5mph 4min 2mph 2min 7.5mph 4min 2mph 2min 7.5mph at 3% inc 4min 2mph 2min 7.5mph at 6% inc 1:30min then did weights/ other drylands for full body 12|29 SCM 11 x 200 IM kick fly as 12.5m UWDK, stop for breath, 12.5 UW atlantis kick x 2breast and free used a snorkel and board
Friday 12/29/2017 CrossFit Workout Warmup - rowing, PVC drills, pullup bar drills Strength - Hang Snatch - 95/3, 135/3, 155/3, 175/3, 185/3, 195/3, 205/2+f Conditioning - 6 rounds on 3:00 200m row 10 back rack reverse lunges 95# 6 pullups (1:20, 1:15, 1:13, 1:12, 1:10, 1:08)
Thursday 12/28/17 Pool Workout Not a lot of yardage but really good pace/speed work. 200 fr/100 bk/200 k/200 p 5x50 :50 (31s) 5x50 :55 (29s) 5x50 :60 (28s) 5x50 :65 (26mid/27low/27low/26mid/26low) 100 EZ 200 playing around with breaststroke pullouts off the blocks //Doug, 72 year old IMer, at the :20 on the clock: "100 IM fast here on the bottom if you want!" 100 IM fast (:59) 200 warmdown
Missed logging through the holidays, so just going to dump 'em here. Got some productive work done even through Christmas festivities and recovered a bit of bodyweight I had lost during post-Thanksgiving UC flare to get back to ~192#. That's pretty much where I want to maintain. Friday 12/22/17 CrossFit Workout Warmup plyos, rowing, PVC pipe warmup Strength - Front Squat 135/2, 185/2, 225/2, 245/2, 265/2, 275/2, 285/2, 245/2,2,2 DB RDL - 50s per hand x 12 reps x 3 sets Conditioning/Power - EMOM 12 1 - 15 Russian KB Swing 70# 2 - 6 box jumps (2 sets 42", 2 sets 48") 3 - 10x25m shuttle run Saturday 12/23/17 CrossFit Workout Warmup - plyos, stretching, movement prep "12 Days of Christmas" (Done like the song) 1 - squat clean thruster 95# 2 - Handstand Pushup 3 - Box Jump 24" 4 - burpees 5 - wall ball shots 20# to 10' 6 - push press 95# 7 - front squat 95# 8 - KB swing 53# 9 - pullups 10 - front rack lunge 95# 11 - pushups 12 - SDHP 95# 28:15 Christmas Eve and Christmas - Off Tuesday 12/26/17 - Pool and CrossFit Workout At 5:30a 200 free/100 bk/200 k/200 p/100 IM dr 3x25 :25 - 3x50 :50 - 3x75 1:20 - 3x100 1:35 100 EZ 3x100 1:30 - 3x75 1:15 - 3x50 :45 - 3x25 :20 100 EZ 3x100 k w/fins 1:30 200 EZ 3000 //Definitely kicking off some rust today! At 9a Warmup assault bike, PVC warmup, stretching Strength - Deadlift 135/5, 225/8, 275/5, 315/3, 365/1, 415/1, 445/1 PR //Wooo 10# PR. Wasn't sure if I was expecting that. Snatch - 40kg/3, 60kg/2, 70kg/1, 80/1, EMOM 85/1,1,1,1,1, 90/1,1,1,1,1, 95/f,f,1 punt //Snatches not so hot. Meh. Wednesday 12/27/17 CrossFit Workout Warmup - rowing, stretching, barbell warmup Strength - Power Clean + Split Jerk on :90 - (warmup 135/3, 185/clean) - 185/2+1, 205/2+1, 225/2+1x8 Conditioning 3 rounds on 3:00 50 double unders, 15 toes to bar, max reps hang KB snatch 53# 3:00 rest KB snatch - 34, 32, 27 (missed a couple DUs in last set to put me behind) //Back to the pool tomorrow. Groin feels good so I am going to play with breaststroke pullout dolphin kick timing. Hopefully will have video and some splits to look at.
SCY Warm up 4 x 100 1:45 4 x 75 1:30 IM/stroke 4 x 50 1:00 desc 1-4 Main set 2x 1 x 200 4:20 kick 2 x 100 1:50 IM 4 x 50 1:05 IM order 8 x 25 :40 choice desc 1-4/5-8 Freestyle/pull set 3x 1 x 25 :30 easy 1 x 50 :50 mod 1 x 75 1:10 build 1 x 100 1:30 last 25 strong 1 x 150 2:10 last 50 strong 1 x 200 2:40 neg split Warm down 4 x 50 1:00 Total: 4500
SCY Warm up 8 x 75 1:20 8 x 50 1:05 stroke 8 x 25 :30 strong Kick set 2x 1 x 25 :45 easy 1 x 50 1:15 build 1 x 75 1:45 strong 1:00 vertical kick Stroke set 6x 2 x 25 :40 perfect stroke 2 x 25 :40 strong [RD1 brst, RD2 back, RD3 fly, RD4 fly, RD5 back, RD6 brst] Freestyle/pull set 1 x 50 :45 mod 1 x 100 1:30 last 25 strong 1 x 150 2:15 last 50 strong 1 x 200 3:00 neg split 1 x 250 3:45 long & strong 1 x 250 3:20 long & strong 1 x 200 2:40 neg split 1 x 150 2:00 last 50 strong 1 x 100 1:20 last 25 strong 1 x 50 :40 strong Sprint set 3x 1 x 50 1:00 25easy/25fast 1 x 50 1:00 25fast/25easy 1 x 50 1:15 fast [RD1 best stroke no free, RD2 free, RD3 choice] Warm down 4 x 50 1:00 Total: 4250
11 x 50 flutter kick on 1:30 1:10’s - 15’s 7 x 50 kick on 1:30 as 25 flutter / 25 (o) frog (e) fly1:12’s - 18’s drylands - very light upper body, 1 set of legs
Updated December 24th, 2017 at 03:14 PM by __steve__
SCY Warm up 5 x 100 1:45 4 x 75 1:30 IM/stroke 3 x 50 :50 desc 1-3 2 x 25 :30 strong Kick/stroke set 5x 5 x 25 :40 [#1 perfect stroke, #2/3 build, #4/5 sprint 20] 1 x 75 1:30 strong [RD1 kick, RD2 brst, RD3 kick, RD4 back, RD5 kick, RD6 fly] Freestyle/pull set 1 x 400 6:00 long & strong 8 x 50 :50 pace 1 x 300 4:30 neg split 4 x 75 1:05 desc 1-4 1 x 200 3:00 last 50 strong 2 x 100 1:30 strong Sprint set 1 x 50 1:00 fast 2 x 50 1:00 easy 3 x 50 1:00 fast 2 x 50 1:00 easy 1 x 50 best effort [All swims choice] Warm down 4 x 50 1:00 Total: 4450
Weights: 3 sets each of legs, upper body push, upper pull, shoulders (very light weight on upper body / shoulders) 2 sets abdominal / core stability treadmill LT set: 2 min 2 mph 4 min 6.5 mph 2 min 2 mph 4 min 7.5 mph 2 min 2 mph 2 min 8.5 mph (usually do 4 min but treadmill felt uphill) 2 min 2 mph 1 min 9.5 mph (didn’t have the heart for this today) SCM (was cold) 1150m continuous flutter kick surprised my feet or calves didn’t cramp Recovery: bottle of merlot then some eggnog for desert
Soooooooore this morning! Hamstrings and lats. 12/21/17 Pool Workout 200 fr/100 bk/200 k/200 p/100 IM dr/100 scull/dr breast 8x100 interval pyramid 1:35-1:20 and back up 16x50 interval pyramid :60-:45 and back up twice //This was a really good set for sustained work. Really wore out shoulders/triceps by the end too. 100 EZ 150 worth of starts and turns and such https://www.instagram.com/p/Bc94yXLnVZX/ 150 warmdown 2900
Updated December 21st, 2017 at 10:34 AM by JPEnge
SCY Warm up 4 x 100 1:45 6 x 50 1:05 stroke 4 x 100 1:30 Kick set 1 x 300 6:30 1 x 200 4:30 neg split 1 x 100 2:15 strong Stroke set 4x 2 x 25 :40 perfect stroke 2 x 25 :40 strong [RD1 fly, RD2 back, RD3 brst, RD4 choice] Sprint set 2x 3 x 25 :20 3 x 25 :25 3 x 25 :30 3 x 25 :35 [RD1 stroke, RD2 choice] [Break :30 between rounds] Freestyle/pull set 4 x 200 3:00 neg split 3 x 150 2:15 desc 1-3 2 x 100 1:30 last 25 strong 1 x 50 strong Warm down 4 x 50 1:00 Total: 4400
12/20/2017 CrossFit Workout Warmup - PVC drills, plyos, rowing Strength - Deadlift - 135/3, 225/3, 275/3, 315/3, 350/3x4 A) 1-arm Farmers Carry - 120# x 30m ea arm x 3 B) Ring plank - 30s x 3 Conditioning - EMOM 12 1 - 10 Power Clean 135# 2 - 10 Handstand Pushup 3 - 30s hard pace Assault Bike
Snatch 25#x4, 25#x4 FAST Swing KB 40#x15, 40#x12 FAST Lunge Jump x4, x4Fast 2 min rest Speed Skiers bandx10, x10 FAST Slam MB 25#x6,25#x6 FAST Tuck Jump x5, x5 FAST 2 min rest Pull ups x8, x8 SLOW Push ups x12, x12 SLOW Goblet Squat KB 35#x20, 35#x20 3 Hours later Swim 500 w/u 4x100 kick set Streamline free streamline back breast kick dolphin 2x200 pull 4x100 kickset Streamline free streamline back breast kick dolphin 2x200 pull 4x100 IM drill Fly; odds dolphin, even Full stroke Backstroke; odds kick, even full stroke Breaststroke; odds kick even full stroke Free; odds kick, even fullstroke rest 4x100 IM drill Fly; odd dolphin, even Full stroke Backstroke; odds kick, even full stroke Breaststroke; odds kick, even full stroke Free; odd kick, even full stroke
SCY Warm up 1 x 200 3:15 4 x 50 1:05 stroke 2 x 100 1:30 4 x 50 :50 desc 1-4 8 x 25 :30 strong Kick set 2x 1 x 100 2:15 :45 vertical kick :15 rest 4 x 25 :45 fast Stroke set 2x 4 x 25 :40 IM order 4 x 50 1:05 IM order 4 x 75 1:30 IM Freestyle/pull set 3x 3 x 100 1:30 neg split 2 x 75 1:05 desc 1-2 1 x 50 :50 strong Warm down 4 x 50 1:00 Total: 4300
12/19/2017 CrossFit Workout Warmup - 3 rounds 200m row, 10 hollow rock, 10 superman rock, 30s samson stretch; stretching Strength - A) Pause Bench Press - 45/5, 135/5, 165/5x5 B) Upright Row - 75/10x5 Conditioning - 4 rounds on the 4 minutes: 30 air squats 40 double unders 10 power jerk, 95# 1:22, 1:17, 1:21, 1:12 //Finally figured out double unders in the last round. Paced too much first two rounds with the air squats, thought they would start to burn more.
confusionSCM 30 min 18 x 50 kick on 1:30 the odd 50's: surface kick as 25 fr arms back / 25 frog arms backthe even 50's: 2x [UWDK to midway and push from bottom for breath then repeat (to wall as a 25)] yesterday Decent attempt of production of acid (lactate) (used treadmill for this out of convenience and necessity) 5 x 0:30 on 3:00 run on treadmill with incline at 20 and mph 7 / rest at 5 incline and 2 mph Also did a few other dryland things
Updated December 19th, 2017 at 02:33 AM by __steve__
A recent study focused on the effect of exercise or caloric restriction on weight loss and certain metabolic markers. 80 abdominally obese middle-aged Asian men were either put in a group where they reduced their caloric intake by 500 calories a day, or in a group that exercised (200-300 minutes a week) where their goal was to increase their caloric expenditure by 500 calories a day. After 24 weeks both groups lost approximately the same amount of weight. However the exercise group showed a greater decrease in overall inflammation, improved insulin sensitivity (important in preventing diabetes), and a better adipokine (hormones secreted by fat) profile. This study is interesting in that it was able to separate the effects of exercise and diet. --Jessica Seaton
A study that should be of interest to USMS members, especially since many are also triathletes, has recently been published (“The Effect of Higher than Recommended Protein Feedings Post-Exercise on Recovery Following Downhill Running in Masters Triathletes” by Doering TM et al. International Journal of Sport Nutrition and Exercise Metabolism, in Press, August 2016). The investigators determine the effect of high versus moderate protein intake on the decrease in muscle function and fatigue following intensive exercise in a group of masters triathletes. This is a question of interest to all masters athletes since recent scientific data have suggested that the rate of both muscle repair and remodeling following exercise induced muscle damage become slower as we age. The study was conducted with 8 male masters triathletes (average age of ~52 ± 2 years). Each subject underwent two trials where they received specified amounts of protein during the recovery from morning testing periods. The order of the trials was randomized and during one they received a total of 1.05 g/kg (moderate protein intake [MPI]), while during the other they received 1.95 g/kg (high protein intake [HPI]). The cycling time trial performance was not differentially affected by HPI compared to MPI, so it does not appear that the HPI significantly benefited cycling performance. In both trials the afternoon peak isometric torque was decreased in comparison to the morning value but in the HPI trials the decrease in peak isometric torque was significantly less than that seen in the MPI trial, resulting in a moderate beneficial effect. Additionally, the individual perception ratings indicated that HPI provided a large beneficial effect on fatigue: reducing the fatigue that the subjects felt in the afternoon after the 30 minute run earlier in the day much more than the MPI. The authors conclude that, in comparison with MPI, HPI accelerates recovery of muscle function and lowers perceptions of fatigue. The three protein boluses of MPI each contained ~0.3 g/kg of whey protein. For a 70 kg person (the standard size of an average adult male) this would equal about 20 grams of protein, which is the amount you would see recommended on the label of a protein supplement. So, if you usually drink about three glasses of protein supplement (each glass separated by about 2 hours) following an intense swimming event; then if you double the amount of protein supplement in each serving you would be taking in the rough equivalent to the HPI used in this study. This study suggests that this could be helpful to decrease your perception of fatigue and accelerate the recovery of your muscle function. However, as we age we also need to keep in mind the total number of calories we are ingesting via the protein supplement and maybe adjust our caloric intake in the rest of our diets so we are not taking in more calories than we need.
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