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  1. Wed. May 1 - A Good Start to May

    The water was finally cooler today and felt good during the swim. Peter, Dave, Dave and Danny were there, but I swam on my own and had a pretty good workout. Ray came in lete and was out almost before I knew he was there.

    Did an extended "W" and ladder. Then at the end, swam two hard 200's with paddles - faster than I ever had in practice before. The back was faster than my race pace in Feb. and the free was just a little slower. Not bad after a 3 mile workout.

    3x100 on 1:40
    Extended W - Free - 1:30 per 100
    300-200-100-50-100-200-300-200-100-50-100-200-300-200-100-50

    200 Kick
    Ladder - Back w/Paddles - 1:30 per 100
    50-100-15-200-200-150-100-50

    200 Kick
    6x100 Free/Back on 1:40
    10x50 Back/Free w/paddles on :45
    100 Kick
    200 Back w/paddles Hard - 2:34
    85 second rest
    200 Free w/paddles Hard - 2:26

    5850 yards
    105 minutes
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  2. Workout 05/01/13: evening

    by , May 1st, 2013 at 10:36 PM (Maple Syrup with a Side of Chlorine)
    Hey, I was able to get into the water a second time today!

    200 FR/200 BK/200 IM drill
    10 x 100 FR (on 1:20 - 1:40 sendoff)
    100 float
    300 loosen and out
    (Solo/Rec/2000 yds/40 min)
    ------------------------

    I was able to accomplish a lot today, including charging the lawn mower battery with the trickle charge for my motorcycle and also helping my wife with some projects, and my son mentioned that there was a lap swim tonight before Bible Study. I forgot that the Rec has added 2 lanes for laps during the family swims, so I had the treat of a second splash.

    Split the lane with my son and another for about 15 minutes before a mom and three kids decided to swim "laps." I finished the 100's, and was going to "Build a 200 IM" but scratched that - all I gotta say is that signs are clearly posted that private swim lessons are prohibited, and that is what was going on. After almost pushing off on a 5 year old that jumped just before I flipped at the wall, I tried to remind them what the circle swimming concept is, and it did not sink in. I'll mention that to the director next week when I see her.

    Oh well, I was able to sneak in an extra 2k yds, while Preston swam 500! Not sure why, but my family has gotten the swim bug lately. Pretty cool!
    Categories
    Swim Workouts
  3. 5|1|13 back to the warm SCM pool

    WARMUP
    500 WFP

    AEROBIC

    10 x 50 @ 1:00 fr WFP
    • Started slow and descended down to 31 on last

    AFAP
    6 x 25 @ 2:00 fr from a push
    • 14, 14, 14, 13H, 14, 14
    • the last two used dolphin kick free


    With the 1st AFAP I went out with way too much effort and force, lucky I didn't rupture something. By the fourth one it seemed almost easy but ended up just as fast.

    Lifted weights for legs and abdominals, i.e, squats, leg curls, calf raises, leg extensions, abductions, adductions, crunch machine

    Updated May 2nd, 2013 at 08:27 AM by __steve__

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  4. Wednesday, May 1, 2013

    by , May 1st, 2013 at 05:47 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 78, Water temp 78
    Storm clouds, 80% chance of thunderstorms, humidity at 96%

    Warm Up
    Dryland bands
    200 FR as 2(50RA,50LA)
    400 FR as CU
    200 FR as DPS, SPL-26-28
    200 FR w/agility paddles-tube-buoy
    4x50 FR on 1:15 *33s

    *Set 1*
    4(6x100 FR on 2:15, 2:00 rest) Strong desc 1-5: Smooth-Fast
    *1:20, 1:18, 1:15, 1:12, 1:11
    *1:22, 1:17, 1:14, 1:12, 1:10
    *1:19, 1:16, 1:13, 1:09, 1:08
    *1:18, 1:15, 1:12, 1:09, 1:07
    ---200 BK
    ---400 FR w/snorkel-agility paddles-fins

    *Set 2*
    5(6x50 FR on :50, 2:00 rest) w/agility paddles-fins
    *31-31-30-30-31-30
    *32-31-30-30-30-29
    *31-30-29-30-31-29
    *31-30-30-30-30-30
    *31-31-30-30-29-29
    ---100BK
    6x50 FR on 1:15
    *33-32-31-31-31-30

    Warm Down
    1200 FR w/agility paddles-buoy-tube
    Dryland bands

    Comments
    This workout included two quality high intensity sets (for me anyway) with the added motivation of swimming next to Jose, my new friend and training partner (when our schedules agree). Using all my "tricks" with super streamline off the walls, longer strokes in the first 25 meters building the next 25, I was able to make him work harder to get past me. On the 100s he consistently pulled ahead 1-2 seconds down the stretch for the last two fast 100s of each round. Early 40s of age, Jose has a good stroke, is getting back in shape, and he can outpower me at the end of a swim. I enjoyed the challenge, his strong work ethic, and great sense of humor, so that even as I am gasping for air and just hanging in there, it was still a good experience.

    All in all, we both worked harder than swimming solo, which was the case for both of us most of this year. If we can work out together several times each week, no doubt we will both benefit. Even coach Chuck, who was on deck, was pleased with the results today.
    Categories
    Swim Workouts
  5. Wed., May 1

    by , May 1st, 2013 at 05:01 PM (The FAF AFAP Digest)
    Did "workout" #3 from the HIT forum:

    600 various
    4 x 50 scull @ 1:15
    5 x 50 EZ backstroke @ 1:00
    5 x (25 shooter + 25 EZ) @ 1:15
    5 x EZ free @ 1:00

    Total: 1550


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

    I think I have only a couple days left of tapering in me before I start getting really antsy. I really hate the last week of taper. And it's already time to register for the next meet -- LCM Zones in Richmond Jun 22-23. http://www.usms.org/comp/event.php?M...0130622CZChmpL. I need to work on some arm endurance for that meet.
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -05/02/2013

    by , May 1st, 2013 at 12:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    2 X 100 2:00
    1 X 200 3:30
    3 X 100 1:45
    1 X 300 -

    1 X 200 kick 5:00
    4 X 100 kick 2:30
    1 X 100 swim -

    4 X 50 1:10
    1 X 100 easy 2:20
    Four rounds, choice.
    Descend 50's 1-4 to fast in each round.

    5 X 300 pull 4:45

    WARM DOWN: 4 X 50 easy

    4600M
    Categories
    Swim Workouts
  7. 05.01.13 - Wednesday workout

    by , May 1st, 2013 at 12:13 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Danny. Felt cruddy last night and skipped dinner. Expected a bad day at the pool but it wasn't too terrible. My back does hurt though. I played a little GK w/ my U19 team last night but I didn't think I pushed all that hard. Must have tweaked something the wrong way. It didn't bother me in the pool but it sure does when I walk.

    SCY

    800 Warm up

    8 x 50 - :45, descend to 1000 pace
    Rest
    800 Timed - 10:00, Open turns @ 200s (2:28, 4:53, 7:20, 9:42)

    8 x 25 - :40, odds catch-up, evens stroke
    400 kick, odd 50s IM Order, even 50s choice

    850 Timed pull - 10:00, Open turns @ 200s (2:12, 4:32, 6:50, 9:05)
    Missed the time at the final 50. Tried to hold 2:15s but got sloppy on some turns and went out way too fast on the first one.
    1:00 Rest
    8 x 25 - :40, odds catch-up, evens stroke
    400 kick, odd 50s IM Order, even 50s choice

    200 Timed IM Kick - 3:18 <- might be a personal best for me

    12 x 50 - 1:00 IM Order
    1:00 Rest
    100 IM Timed - 1:13.5

    200 Cool down

    (5550 Total)
    Categories
    Swim Workouts
  8. Workout 05/01/13: morning

    by , May 1st, 2013 at 11:09 AM (Maple Syrup with a Side of Chlorine)
    400 FR with snorkel/200 BK/200 IM drill

    Put on snorkel:
    50 Kick/200 Agility paddles/100 pull with buoy :20 SR
    50 Kick/300 AP/100 Pull :30 SR (take off snorkel)
    50 Kick/400 IM/100 Pull

    8 x (25 Kick/25 Fast/25 Pull with buoy)
    - 1-4 = FR
    - 5-8 = back and fly

    150 loosen and out
    (Solo/Rec/2900 yds/50 min)
    -----------------------
    Busy couple of days at work. Last night I stayed late in order to start the biannual narcotic inventory that our company has us do annually. There is never any extra time built into the schedule to actually do it, which involves counting each controlled medicine by hand and comparing it to the on-hand inventory in the computer, so instead of changing our days around for the week I convinced my boss that the best approach was for me to stay an hour late last night to start it and then him come in an hour early to finish it. Our pharmacy student also was able to come in last night to help, so there was only a few items to count this morning and the paperwork to finish up for my boss to do.

    A nice treat to come to the pool this morning and find that it was mostly empty! I did a modified version of the workout that I left for the team practice last night, which my wife actually attended! She told me not to get any ideas of her swimming another meet, but I am encouraged that she is looking at the sport for the fitness benefits it provides.
    Categories
    Swim Workouts
  9. Week 30 - Wednesday(Taper week 3)

    by , May 1st, 2013 at 09:37 AM (After a long rest)
    Today I felt sluggish. Taper blues as my coach called it set in. My times were ok but I just felt slow. After practice we discussed the last week of my taper and what he was looking for from me. I felt pretty pumped up after the discussion and can't wait for next week.

    Warm up
    1000 swim with snorkel

    Main set
    3x500 on 6 mins, #1 6 beat kicking, #2 pull with paddles breathing every 5, #3 even splits at 85-90% effort
    100 easy
    6x100 kick with fins on 1.20
    12x100 descending 100s by 25 on 1.25 holding 1.03-1.05 pace

    Warm down
    200 swim with snorkel perfect stroke

    Total 4600yds

    I went pretty easy on the first and second 500s and went about 5.30 pace. The last one I had trouble hitting my turns right and ended up too close on quite a few which definately slowed me down. I went 5.14 and felt pretty bad. Not tired bad just no umphh. I felt much better on the 12x100s and built to about 85% and held 1.03s on all of them. Despite the feeling of no umphh the taper is coming along nicely and I will be ready to race next week.

    I tried my race suit on yesterday and it's a little loose(i can still wear it but it went on way too easy) so I ordered yet another competition suit. This time I made sure I went with a tight suit and ordered a speedo fastskin3 size 28(sr4). I believe my Nike Hydra will be fine to race in and in some ways it's nice to have two suits since I have two races on Saturday and Sunday and wearing a dry suit can't hurt.

    I suspect those going to Indy are like me and getting excited!

    Updated May 1st, 2013 at 10:25 AM by StewartACarroll

    Categories
    Swim Workouts
  10. A strong day today

    by , May 1st, 2013 at 08:27 AM (Mixing it up this year)
    I don't know where this came from but it is refreshing to actually feel somewhat fast today.

    500 free
    500 free kick w/zoomers

    10x100@1:30 free w/strapless paddles & bouy went 1:21, 1:21, 1:22, 1:22, 1:21, 1:21, 1:21, 1:20, 1:21, 1:21 very fast for not having my red Tyr catalist paddles
    500 back kick drills w/zoomers as 100 streamline, 100 fashion model, 100 arms perpendicular, 100 partial recovery, 100 streamline
    10x50@1:00 back held :50's

    300 free w/snorkle
    200 free EZ

    Total 3500 Yards
    Categories
    Swim Workouts
  11. The M Word (May-June 2013)

    by , May 1st, 2013 at 01:00 AM (SWIMMER Editorials)
    What does the word Masters in Masters Swimming mean to you?

    Masters
    , in USMS parlance, merely signifies that you are an adult: age 18 or older.

    Over the years, we’ve heard different reactions: “It’s only for fast swimmers.” “It’s for swimmers age 50 and above.” “It’s only for swimmers who want to compete.” “It’s only for those who have mastered the sport.” “It’s only for pool swimmers.” And my personal favorite, from a young age-grouper at our pool, “It’s for old Sharks.” As perpetually young-at-heart athletes, many of us believe age is relative, but the reactions from new, would-be, and nonmembers runs the gamut.

    In the 1960s, when Dr. Ransom Arthur was promoting organized adult swimming for fitness, the word Masters was borrowed from Masters Track and Field and it stuck. Some of the age misconceptions about Masters swimming may stem from this—USA Masters Track and Field does have lower age limits of 30 and 40, depending on the type of event.

    Even Masters Swimming, which started as a committee of the American Swimming Coaches Association, migrated to a committee of the Amateur Athletic Union, and later morphed into the USMS we know today, had an initial lower age limit of 25. This was dropped to 19 in 1986, and then to 18 in 2002.

    Age limits aside, the M word has been a topic of discussion at USMS annual meetings. In 2007, a branding task force considered the idea of dropping it in favor of something perhaps more inviting. But with so much equity and tradition invested into U.S. Masters Swimming, it was decided after careful thought that we would maintain our heritage while repositioning our identity and promoting education and services that would encourage more adults to swim.

    Masters Swimming is open to anyone age 18 and older, regardless of age and ability. Some Masters programs even have adult learn-to-swim programs for those who have never set foot in the water. Our charitable arm, the Swimming Saves Lives Foundation (usms.org/giving), provides grants to clubs who create such opportunities for adults in their communities.

    Our Facebook page (facebook.com/USMastersSwimmingFanPage), is packed with links to mainstream media stories about Masters swimmers. This is an exciting development, and we urge you to pitch stories to your local media outlets—they’re always looking for good content and are usually happy to do a piece on your local program, your coach, or a teammate who has an interesting story. Be sure to send us the link when it’s published. Sharing these stories helps dispel misconceptions about the M word and helps us to encourage more adults to swim.

    Updated July 1st, 2014 at 11:39 AM by Editor

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    Staff Blogs