View RSS Feed

Recent Blogs Posts

  1. 11/19-11/20 Workouts

    by , November 20th, 2019 at 11:48 AM (Swimming Through Jello)
    Tuesday, 11/19/2019 CrossFit Workout

    Warmup - running, plyos, stretching

    Strength - Shoulder Press - 45/5, 75/5, 95/8,8, 100/8, 105/8

    Conditioning - AMRAP 12
    1 power clean 155#
    100m run
    3 bar MUs
    + 1 power clean per round
    7 rounds + 8 power cleans

    Wednesday, 11/20/2019

    Warmup - rowing, KB warmup

    Strength - Deadlift - 135/8, 225/8, 275/5, 295/6,6, 305/6, 315/6

    Conditioning - In teams of 2
    3 rounds
    200m farmer's carry (split 100m, I did 75# DBs)
    30 TTB (I did 2 sets of 10)
    40 cal row (I did 20 each round)
    Categories
    Uncategorized
  2. Wednesday Workout Revival

    by , November 20th, 2019 at 11:28 AM (Middle Aged Distance)
    Hey all,

    Thought I'd post this workout I wrote from September (when I wasn't posting much). It's a little bit of aerobic swimming with some good sprint/breath control at the end. I'm only 4 days out from my second swim meet of the year so today I'm just doing some recovery. I'm taking on the 200 free at this meet, hopefully I make it through! It was always one of my best events but least favorite...

    W/U (900):

    4x125 @ 2:00 - 75sw/25dr/25st

    8x50 @ :50
    o - dr/build
    e - smooth swim focus on stroke count

    Main (1200):

    6x200 swim @ 2:40/2:35/2:35/2:40/2:30/2:35
    *start with your aerobic base pace and vary by: p/p-:05/p-:05/p/p-:10/p-:05

    Kick (400):

    4x75 k w/ fins @ 1:20
    4x25 k fast no fins @ :30

    Sprint (600):

    4X[
    1x50 fast @ 1:20
    1x25 1 breath (2 breaths rd 4) @ :30
    1x25 fast @ :30
    1x25 easy @ :30
    1x25 no breath (1 breath rd 4) @ 1:10 (for ~1 min rest between sets)

    *Rd 1&2 swim free, Rd 3 free w/ fins, Rd 4 fly

    100 easy

    Total: 3200
    Categories
    Swim Workouts
  3. Time to renew.

    by , November 19th, 2019 at 05:40 PM (Questions from Coaches)
    'Tis the season to ask your members to renew their USMS membership for 2020. I recognize having to face the reluctance of some to renew or register is more than likely not your favorite coaching responsibility. Membership, however, is the leading source of revenue to operate our organization at the national and LMSC levels, allowing us to provide the services our clubs, coaches, and members request.

    For swimmers reluctant to join because they don't participate in USMS-sanctioned events, ask them to join not for themselves but to support the good work our organization does reducing the risk of drowning with our ALTS initiatives, providing structure for healthy lifestyle choices, and encouraging adults to swim for a lifetime.

    When your swimmers do register, please be sure to thank them for supporting an organization that supports you and brings the joy of swimming to thousands of others, now and in the future.
    Categories
    Uncategorized
  4. Club contacts, coaches and ALTS instructors.

    by , November 19th, 2019 at 05:35 PM (Questions from Coaches)
    Q: Are club contacts, coaches, and ALTS instructors recognized differently in the USMS registration database?

    A: Yes, and it’s important to know how they are different. Each provides an essential function and plays an important role within our organization.

    Club contactsare the individuals who identify themselves as such during the club or workout group registration process. The club contact is given access by USMS to edit club information in the USMS database and to perform the annual club renewal. These individuals access their club’s database via a dashboard located on their personal My USMS profile.

    The club contact is the individual who receives important information from USMS that relates specifically to clubs and workout groups. All inquiries from prospective members generated by the USMS searchable database Club Finderor from USMS marketing campaigns such as Try Masters Swimming Week go to the club contact. It is the responsibility of the club contact to respond to the perspective member or notify the individual at the club who is responsible.

    Clubs represent our organization at the local level and are often the first contact for a prospective member. I hope you’ll treat that individual in the same manner you would like to be treated under similar circumstances with a timely, professional, and courteous response.

    USMS certified coaches and ALTS instructorsare the beating heart of our organization.
    Both, if applicable, should be listed by the club contact on the club’s profile. When a USMS-certified coach or instructor is listed in the club profile, a corresponding badge is posted on the club’s Club Finder page. Currently, coaches and instructors do not receive information emailed directed to the club contact unless they are one and the same person. Therefore, if they are not the same person, it is imperative that the club contact share pertinent information with the club’s coaches and instructors.

    Enhancing the swimmer experience remains our North Star. Teamwork between all responsible parties will help ensure our direction stays the course.
    Categories
    Uncategorized
  5. Sprint Day for Monday Motivation

    by , November 18th, 2019 at 12:13 PM (Middle Aged Distance)
    Truth be told I'm not sure I was ready for this today early on a Monday, but I have a meet this weekend so I'm sure I needed it. I didn't write this one, it's courtesy of my coach. I have to admit for being a sprinter, I don't enjoy sprint workouts so I just tried to focus on turns and finishes.

    W/U (800):

    400 swim mix
    200 kick IMO by 50
    200 - 25 1/2 kick 1/2 sc, 25 dr

    Breath Control (400):

    400 swim
    1st 100 - Breathe every 5,4,3,2 by 25
    2nd 100 - 2 breaths each 25
    x2
    *Note: I did the 1st 200 w/ paddles, then took them off for the repeat.

    Main (1500):
    *You can bank the rest on all the easy swims

    20x50 @ 1:00
    1 fast, 1 easy
    2 f, 1 e
    3 f, 1 e
    4 f, 1 e
    5 f, 1 e

    20x25 - All easy @ :30
    1 f @ :20
    1 e
    2 f @ :20/:25
    1 e
    3 f @ :20/:25/:30
    1 e
    4 f @ :20/:25/:30/:35
    1 e
    5 f @ :20/:25/:30/:35/:40
    1 e

    300 easy choice cool down

    Total: 3000
    Categories
    Swim Workouts
  6. Weekend Workouts

    by , November 18th, 2019 at 09:28 AM (Swimming Through Jello)
    Saturday, 11/16/2019 Pool Workout

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

    5x50 :50 best average (:30) + 50 ez
    5x50 :55 best average (:29) + 50 ez
    5x50 1:00 best average (:27 mid) + 50 ez
    5x50 1:05 best average (:26 mid) + 50 ez
    5x50 fly 1:10 best average (:27 first, then slowly died :P) + 50 ez

    4x IMO{50 1:00 1st 15 fast
    50 1:00 middle 15 fast
    50 1:00 last 15 fast
    100 k ez NTOB}

    200 warmdown

    3700y


    Sunday, 11/17/2019 Garage Workout

    w/53# KB
    4 rounds
    20 RKBS
    5/arm KB snatch
    to backyard and back overhead carry, switch arms halfway


    Monday, 11/18/2019 Pool Workout

    Coach didn't show up so I did double duty. Kinda incoherent workout at last minute.

    1000 mix

    fr D1-3{3x100 1:30
    3x50 :50
    3x25 :30}
    25 ez

    p/pads D1-3{3x200 3:00
    3x100 1:30
    3x50 :50}

    k/fins D1-3{3x100 1:30
    3x50 :50
    3x25 :30}
    25 ez

    4xIMO{2x25 streamline k :40
    2x25 power drill :35
    2x25 sw fast-ish :30
    50 ez 1:00}

    100 warmdown

    4300y
    Categories
    Uncategorized
  7. Friday Mix - 11/15/18

    by , November 16th, 2019 at 09:45 AM (Middle Aged Distance)
    I wrote this workout with this intention of doing it Thursday, but instead took that day off after hurting a bit from an arm workout. I tried to do some short iterations and repetitions to keep my interest up - I wasn't up for any longer aerobic sets. The main set took a little longer than expected so I had to cut the pull set to run to a meeting, but I'll leave it in here so you can see/do the full workout.

    W/U (1100):

    300 sw - fr/bk/br by 25 x 4
    4x50 RIMO @ 1:00 - dr/sw
    200 k w/ fins
    2x75 @ 1:15 - build by 25 and hold stroke count
    100 IM swim
    100 fr dr w/ fins
    50 kick fast

    Main (2000):

    4X [

    2x50 kick no fins @ 1:15/1:10/1:05/1:00
    1 - fast
    2 - easy (bank rest)

    1x150 pull @ 2:00

    2x75 stroke @ 1:30 - 50 build/25 fast

    2x25 @ :30
    1 - 1 breath
    2 - no breath

    1x50 easy

    1 min rest between rounds]

    Pull (1000):

    8x125 pull w/ pads + buoy
    *try to maintain stroke count between smooth & fast

    1 - 100 smooth/25 fast
    2 - 75 sm / 50 f
    3 - 50 sm / 25f / 50 sm
    4 - 25 sm / 75 f/ 25 sm
    5 - 50 f / 25 sm / 50 f
    6 - 75 sm / 25 f / 25 sm
    7 - 125 f
    8 - easy (no paddles)

    100 easy

    Total: 4200

    Website: www.thelaneline.com
    FB/IG
    Categories
    Swim Workouts
  8. 11/14/19 Workout

    by , November 14th, 2019 at 09:46 AM (Swimming Through Jello)
    Thursday, 11/14/2019 Pool Workout

    Lower yardage, higher intensity today. Fun!

    3x{100 fr/100 IM/100 p/100 k}

    1x100 fr 2:00 (1:07)
    8x25 fl :40 best average (:13 mid)
    1x100 fr 2:00 (1:04)
    8x25 bk :40 best average (:13 mid)
    1x100 fr 2:00 (1:00)
    8x25 br :40 best average (:15 low)
    1x100 fr 2:00 (:57)
    8x25 fr :40 best average (:12 mid)
    1x100 fr 2:00 (:53 high)

    200 ez

    3x{4x50 k IMO 1:00
    2x25 fast :30 w/fins}

    200 warmdown

    3650y
    Categories
    Uncategorized
  9. 11|12|19 LCM

    by , November 13th, 2019 at 04:46 PM (Blog)

    LCM
    Wasn’t motivated today therefore just the following:

    9 x 50 free/50 kick straight through
    • kick order of: flutter, back, UW atlantis

    50 right arm free, breathe left

    50 left arm free, breathe right




    11|10|19
    2x12 DBBP+LPD+LP superset
    2x 7 shoulder press
    0.5mi on curve treadmill barefoot 4:40
    5x1min work/1 min rest acid bombs on rogue airbike



    Updated November 14th, 2019 at 02:40 PM by __steve__

    Categories
    Uncategorized
  10. 11/12-11/13 Workouts

    by , November 13th, 2019 at 02:51 PM (Swimming Through Jello)
    Tuesday, 11/12/2019 CrossFit Workout

    Warmup - band stretches, plyos

    Strength - A) Shoulder Press - 45/5, 75/4, 95/3, 110/1, 120/1,1,3
    B) Reverse lunge - 120/12, 135/12, 155/12

    Conditioning -
    500m row
    40 squats
    30 situps
    20 pushups
    10 pullups
    3:47


    Wednesday, 11/13/2019 CrossFit Workout

    Warmup - rowing, barbell warmup

    Strength - Deadlift - 135/5, 225/3, 275/3, 315/2, 345/1, 365/1,1,1,1,1
    //Last single was supposed to be an AMRAP set but I really wasn't feeling it for some reason this morning.

    Conditioning - 8 rounds rowing
    :45 on/:15 off
    :30 on/:30 off
    :15 on/:45 off
    314 total calories
    Categories
    Uncategorized
  11. Tuesday - Fighting the Cold

    by , November 12th, 2019 at 02:00 PM (Middle Aged Distance)
    Winter has officially come... this morning my car registered in at a whopping 20 degrees. It did not make me want to jump in a cold pool, but I did anyway. Anyone else feeling the weather struggle? The second main set here I borrowed (and modified a bit) from my masters coach - the rest I wrote.

    I hope everyone is staying warm in this winter weather!

    W/U (1000):

    400 sw
    300 kick w/ fins
    300 IMO - k/d/s by 25

    Main 1 (1200):

    4x300
    1 - @ 4:00 - pull w/ pads + buoy
    2 - @ 3:50 - pads only
    3 - @ 3:40 - swim no equipment (have fins handy, I only got about 5-8 sec rest)
    4 - @ 3:30 w/ fins

    100 easy

    Main 2 (1500):

    3X[
    1x100 swim @ 1:15/1:10/1:05 by round
    2x75 @ 1:20/1:15/1:10 by round - 25k/50dr
    3x50 @ 1:00/:55/:50 by round - desc 1-3
    4x25 @ :30 swim non free]

    1 min break between rounds

    In the main 2 set, the original practice had a 150 pull @ 2:30 - maintain stroke count after the 4x25. I was short on time so I took that part out, but feel free to keep it in if you want to add a little more length to the workout.

    Total: 3800

    Website: www.thelaneline.com
    FB/IG
    Categories
    Swim Workouts
  12. Weekend Workouts

    by , November 11th, 2019 at 09:30 AM (Swimming Through Jello)
    Saturday, 11/9/2019 Garage Lifting

    Warmup - plyos, stretching, barbell warmup

    Back Squat - 45/5, 135/3, 185/3, 225/2, 240/1, 255 (pause)/1,1,1,1, (no pause) 3

    Hang Power Clean + Power Jerk - 95/3+1, 135/3+1, 165/3+1, 185/3+1x3

    Shoulder Press - 45/5, 75/3, 95/3, 115/3,3,3


    Sunday 11/10/2019

    16 mile bike ride


    Monday, 11/11/2019 Pool Workout

    In hindsight, the 16 mile bike ride after not riding for a couple months was probably not the best idea - got some pretty bad quad cramps early on here!

    10x100 o-fr 1:30, e-k/dr 1:40

    6x100 p 1:30
    25 fr/25 shark

    2x{4x25 UWK :40/:30
    4x50 sw/k 1:00/:50
    4x75 50 1-arm/25 sw 1:20/1:10
    4x100 build 1:30/1:25}
    rd2 w/fins

    8x50 :55
    d1-4 br; 5-8 k

    Buckets - 8xUW + 3 fast cycles

    200 warmdown

    4400y
    Categories
    Uncategorized
  13. 11|8|19 LCM

    by , November 9th, 2019 at 02:05 PM (Blog)
    12m wide area, dive off side:
    10 x 24m nb fr on 0:75
    • work each turn

    LCM
    100ez
    25m kick timed (estimated where 25m was) 0:21
    100m kick timed 2:20
    • 25m splits: 0:27, 0:32, 0:40, 0:41

    Fr with fins: 4 x 17.5m all-out/32.5m ez
    300 drill with fins as:
    • 50 head-up fly kick free (0:30)
    • 50 recovery
    • 200 various





    The horrible 100 LCM kick time shows I am slowing down prior to 50m. I looked up at one of the digital timers to get the mid length splits. My 25m time also shows I need more raw speed

    Updated November 9th, 2019 at 02:52 PM by __steve__

    Categories
    Uncategorized
  14. 4k Fast swimming & Kick

    by , November 8th, 2019 at 09:16 AM (Middle Aged Distance)

    I did tihs workout Wednesday and really liked it, and was even able to adapt it (cut all the swims in half and mixed in stroke) for my daughter's group at age group practice (10-12 age range).


    Original post on www.thelaneline.com

    W/U (1500):

    500 swim
    400 IMO - 25k/50dr/25sw
    300 kick w/fins
    200 pull
    100 build

    Main (2350):
    1x150 @ 2:00 swim smooth
    1x100 @ 2:30 kick fast
    1x100 @ 1:30 swim smooth
    2x150
    1 - build each 50 @ 2:00
    2 - fast @ 2:30
    1x100 @ 2:30 kick smooth
    1x100 @ 1:30 swim fast
    3x150
    1 - smooth @ 2:15
    2 - build/fast/smooth @ 2:00
    3 - kick fast @ 3:00
    1x100 @ 1:30 swim smooth
    1x100 @ 1:50 kick fast
    2x150
    1 - swim smooth @ 1:50
    2 - 100 build/50 fast @ 2:30
    1x100 @ 1:50 kick fast
    1x100 @ 1:30 swim smooth
    1x150 @ 3:30 kick smooth
    1x100 @ 1:30 swim fast
    1x100 @ 2:30 kick easy

    W/D (150):
    150 easy mix

    TOTAL: 4000 yds

    Categories
    Swim Workouts
  15. 11/7/19 Workout

    by , November 7th, 2019 at 01:41 PM (Swimming Through Jello)
    Thursday, 11/7/2019 Pool Workout

    Super, super sore from the past week or so of workouts. This was kind of a going-through-the-motions swim, though as usual I'm glad I went.

    2x{100 fr/100 IM/100 p/100 k}

    10x25 scull :45 o-feet first, e-hands first

    4x{200 2:45
    2x100 IM 1:30
    1x100 st dr 1:45}
    200s - rd1 fr, rd2 p, rd3 k/fins, rd4 fr/fins

    10x50 p/rev paddles
    1-3 :55
    4-5 :50
    6-8 :45
    9-10 :40

    250 warmdown

    3800y
    Categories
    Uncategorized
  16. 11|6|19 LCM recovery swim

    by , November 6th, 2019 at 05:02 PM (Blog)
    LCM
    Shoulders achy yesterday from prior weights and the few fast 50’s with fins I did, worked on form mostly.

    100 ez fr
    100 stroke (br/bk)
    100 ez fr
    50 flutter kick fast (0:48)
    350 very slow fr

    Updated November 6th, 2019 at 08:15 PM by __steve__

    Categories
    Uncategorized
  17. 11/5-11/6 Workouts

    by , November 6th, 2019 at 09:19 AM (Swimming Through Jello)
    Tuesday, 11/5/2019 CrossFit Workout

    Warmup - rowing, stretching

    Strength - Deadlift - 45/5, 135/5, 225/3, 275/3, 315/2, 340/2,2,2,2,6

    Conditioning - 3 sets, 4:00 on, 4:00 off
    25 cal row, then
    AMRAP
    10 TTB
    20 walking lunge 35# DB per hand
    73 reps, 70 reps, 63 reps

    Wednesday, 11/6/2019 CrossFit Workout

    Warmup - Tabata plyos, PVC/barbell warmup

    Strength - A) Snatch + OHS - 95/1+3, 115/1+3, 135/1+3, 155/1+3, 175/1+3, 185/f, 1+3
    //Feeling really slow after the deadlifts/lunges yesterday evening!

    B) Pike HSPU - 8x4 EMOM

    Conditioning -
    20-16-12-8-4
    DB Snatch 50#
    Box jump 24"
    4:27
    Categories
    Uncategorized
  18. 11|5|19 LCM

    by , November 5th, 2019 at 05:00 PM (Blog)
    LCM
    4x50fr with short fins on 2:00
    • 40, 35, 30, 28

    2x50fr with short fins on 3:00
    • 32, 30
    • 1st was a head-up fly-kick drill

    400 ez

    (11|4) Weights: shoulders, legs, torso, arms

    (11|3) Weights: chest and back. Also did 8 1 min efforts/1min rest on rogue airbike.

    Updated November 5th, 2019 at 10:53 PM by __steve__

    Categories
    Uncategorized
  19. Weekend Workouts

    by , November 4th, 2019 at 12:53 PM (Swimming Through Jello)
    Friday, 11/1/2019 Garage Lifting

    Warmup - stretching, plyos, barbell warmup

    Back Squat - 45/3, 135/3, 185/3, 225/2, 240/2,2,2,2,8

    Shoulder Press - 45/8, 75/8, 95/8,8,8

    BB Row - 155/8,8,8


    Saturday, 11/2/2019 Pool Workout

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

    4x RIMO {2x75 1:20 k/kdr/DPS
    8x25 :30 d by pairs to 90%
    2x50 1:15 fast - 100 pace, #1 off blocks}

    100 float

    15x50 1:00 1 fast k/1 ez/1 fast k/2 ez/1 fast k/3 ez/1 fast k/4 ez/1 fast k

    200 warmdown

    3850y


    Sunday, 11/3/2019 Garage Lifting

    Warmup - plyos, stretching, barbell warmup

    Hang PSn + Hang Sn - 95/1+1, 115/1+1, 135/1+1, 155/1+1, EMOM 165/1+1x11

    1A) Shoulder Press - 45/5, 75/5, 95/5, 105/5,5,5
    1B) KB Row - 53/10,10,10 ea arm
    1C) KB skullcrusher - 53/10,10,10


    Monday, 11/4/2019 Pool Workout

    1000 SKiDS

    400 p br3/5/7x50 neg split 5:00
    3x100 k d1-3 1:50
    200 p br5/7x50 neg split 2:40
    2x50 br k d1-2 1:00

    12x50 1:00 drills
    1-2 long UW; 3-4 scull; 5-6 spin drill; 7-10 flip at flags; 11-12 DPS

    5x200 2:40 build by 50
    1-fr; 2-k/fins; 3-bk; 4-k/fins; 5-sw/fins

    6x50 25 start drill + 25 ez

    200 warmdown

    4100y
    Categories
    Uncategorized
  20. Back from Vacation - Easy Aerobic Day

    by , November 4th, 2019 at 11:41 AM (Middle Aged Distance)
    So I went on vacation last week with the full intention of swimming while I was there (I was with a friend but she mostly worked during the day so I figured I'd have time to myself). Turns out the time change really messed with me and those mornings were spent sleeping instead of swimming but, the trip was fun! I walked anywhere from 7-10 miles a day exploring so it wasn't a total workout loss.

    Got back in today and felt a little sore at first but not as bad as I thought. Here was a short one to get the feel of the water back:

    W/U (800):

    4x200 sw/pull/k w/fins/ IM drill w/ fins

    Main (1000):

    10x100 swim smooth @ 1:20 (or get about 10 sec rest)

    Recovery (300):

    6x50 @ 1:00
    odd - bk swim
    even - fr drill

    Fast (200):

    4x50 @ 1:30
    1 - 70%, 2 - 80%, 3 - 90%, 4 - ALL OUT

    200 easy

    Total: 2500
    Categories
    Swim Workouts