http://forums.usms.org/blog.php?726-Adventures-in-Swimming U.S. Masters Swimming Discussion Forums en Wed, 19 Jun 2013 12:25:20 GMT vBulletin 60 http://forums.usms.org/images/misc/rss.jpg http://forums.usms.org/blog.php?726-Adventures-in-Swimming http://forums.usms.org/entry.php?18215-Finally-I-Post-Again!! Wed, 12 Oct 2011 18:14:46 GMT Well I just noticed the last time i posted was June 13th. It has taken this long for my hand to quit bothering me since I caught it on the lane... Well I just noticed the last time i posted was June 13th.
It has taken this long for my hand to quit bothering me since I caught it on the lane line.

It hurt when I moused for a while, it hurt when I played bass (I do this more than I swim)

I'm swimming great, I've lost 10lbs and my BP is down a little (Not enough though).

Here is last friday's workout.


Warm Up:

300 SWIM
(300)
SET 1
8 X 75 1-4 Kick/Drill/Swim by 25 :10 R
5-8 IM no Fly :10 R
(600/900)

SET 2
4 X 50 BACKSTROKE :15 R
4 X 100 BUILD BY 25 TO MODERATE / :20 R
NO EXTRA REST ~ KEEP IT GOING
3 X 50 BREAST :15 R
3 X 100 DESC TO HARD / :20 R
REST 1 MIN AFTER #3
2 X 50 MODERATE FREE :15 R
2 X 100 2 OF YOUR MODERATE FREE'S TOGETHER :20 R

1 X 50 EZ :60 R
1 X 100 GO FOR IT!!!
(1500/2400)

1 X 300 50 KICK WORK UW / 50 SWIM
300/2700
10 X 50 1-3 :40
4-6 :45
7-10 :50
(500/3200)

Go Swim!! ]]> Bo Martin http://forums.usms.org/entry.php?18215-Finally-I-Post-Again!! http://forums.usms.org/entry.php?16140-One-of-Those-Days Mon, 13 Jun 2011 14:23:21 GMT Argh!!! It started with my right goggle leaking. I tightened the strap. No help. I dealt with it for a little while. During which I caught my... Argh!!!

It started with my right goggle leaking.
I tightened the strap. No help. I dealt with it for a little while.
During which I caught my finger on the lane line
on a push off of the wall on a backstroke turn. :rant3:

So to the locker room to get another pair of goggles.
I grabbed 2 pairs. A speedo socket rocket someone gave me.
And a pair of clear Swedish No gasket ones.

Well the speedo's were dark but didn't leak.
I used them for 10 min's or so. Still couldn't
seem to get moving. So I switched to the clear
Swedish. It was amazing. I instantly felt like swimming.
So the last 15 min's of practice felt good.

So from now on clear goggles inside!!! Save the
dark ones for outside swim's. ]]> Bo Martin http://forums.usms.org/entry.php?16140-One-of-Those-Days http://forums.usms.org/entry.php?15837-Doc-can-t-get-Right-Med-s Sat, 28 May 2011 01:31:17 GMT 1st BP med made me feel like I just ate a bunch of speed. I thought this was to lower my BP. 2nd Med not as bad but still felt jittery. BP was... 1st BP med made me feel like I just ate a bunch of speed.
I thought this was to lower my BP.
2nd Med not as bad but still felt jittery.
BP was higher than when I was taking nothing.
3rd Med haven't tried yet. I going wait a few days till I start it.

Coached the Sharks Today, Swam the workout after work.
Take a Master's Minute between sets.

500 4 x (75 Swim/50 Kick)

400 8 x 50 on Descending Intervals
2 on :55, 2 on :50 etc

300 Pull: Breath 2-2-3-2-2-3 etc
Saw this on Gary Hall Sr's site
I drown when I breath to my right side. Guess I should work on that.

200 Negative Split (try to drop :05)

100 HARD

50 EZ
50 EZ

100 IM Drill

200 Negative Split

300 Kick/Swim by 50

400 8 x 50 Ascend Interval but hold speed
Start where 1st 400 ended
2 on :40, 2 on :45 etc..
Really work the last 2

500 Choice (I did a mix of Swim/Drill/Kick Sculling)

3100 Yds ]]> Bo Martin http://forums.usms.org/entry.php?15837-Doc-can-t-get-Right-Med-s http://forums.usms.org/entry.php?15537-Argh!!!-I-have-High-Blood-Pressure Thu, 12 May 2011 00:17:50 GMT Doctor put me on meds for High BP.
Today I start my diet. I'm loosing at least 20lbs,
and going to start eating as healthy as possible.
My pulse was 56, but BP was 138/90 OUCH!!!

I sure hope I can beat this without the pills. I
hate taking pills!!!

So here is what I swam after the bad news.

Warm Up:
S-300 K-200 P-200

Set I:
PULL 6 X 125 :20 Rest
1ST 75- WORH HIGH ELBOW RECOVERY AN A CLEAN HAND ENTRY
LAST 50- WORK ON CONTINUOUS STROKE W/HARD KICK

Set II:
SWIM 20 X 25 on :30
ALTERNATE 3 EZ; 1 MODERATE ; 1 FAST

Set III:
KICK 3 X 150 (100 EZ/ 50 FAST) :30 Rest

Set IV:
SWIM 2 X (3 X 50 ON :45, 4 X 25: ON :30 EZ-MOD-FAST-EZ)
100 EZ TOTAL 3,000 ]]> Bo Martin http://forums.usms.org/entry.php?15537-Argh!!!-I-have-High-Blood-Pressure http://forums.usms.org/entry.php?15467-To-busy-to-Blog Fri, 06 May 2011 21:40:23 GMT Been swimming at least 4 days a week.
I'm up to 132 Miles so far this year.
I've been sick the past week.
A former team mate of mine won the Tampa Bay Marathon Swim a couple of weeks ago.
24 Miles!!!!!!!
8 Hours 59 Min.
That is just pure crazy!!!

Here is what I swam today.

Set One 2x400 – 30 sec. rest
• (1) - 400 warm up Choice
• (2) – 400 free, pace


Set Two 4x200 – 30 sec. rest
• (1) – 200 recovery
• (2) – 200 one lap bow&arrow drill, one lap free, perfect stroke.
• (3) - 200 free, pace
• (4) – 200 free, all out

Set Three 8x100 (lung busters)– 10 dolphin kicks off each wall, just survive the rest of the lap – 20 sec. rest
• (1-2) – (easy)
• (3-4) – (keep focused)
• (5-6) - (strong core)
• (7-8) – (quick core)

Set Four 12x50
• (1-6) – 50 fly,back,breast (fast), 50 recovery after each. 2:00 on each 100
• (7-12) – 50 fly,back,breast (all out), 50 recovery after each. 2:15 on each 100

200 warm down 3200yds. ]]> Bo Martin http://forums.usms.org/entry.php?15467-To-busy-to-Blog http://forums.usms.org/entry.php?13764-Boy-Have-I-been-Slacking! Sun, 06 Feb 2011 11:51:36 GMT On posting to this here blog.
I've been swim a bunch :-)

I'm manage at least 5 swims a week the last 3 weeks.
Been using the FLOG on my USMS and I'm up to
44 Miles this year. That will explain why
I'm swimming better than I have in years!
A few time I've been stuck in the FAST lane
and I've been able to get some rest providing the intervals aren't to fast.
Like they were doing 100's on 1:10 the other day.
That means a continuous swim for me if I'm working it.

I've added more workouts to my Favorites

It's easier than putting them all here.
Some are in Excel some are Doc's.
If you don't have Word or Excel you can download OpenOffice
for free and it will read anything Microsoft Office will.

I'm going to my 1st meet in over 2 years next weekend. It's at Miami University (Oxford, Ohio).
This is the same place I did my 1st swim meet after my 23 year hiatus to swimming. That was in 2002. Can't Wait!!!!!

I think I'll go swim right now. Pool opens in 10 min. ]]> Bo Martin http://forums.usms.org/entry.php?13764-Boy-Have-I-been-Slacking! http://forums.usms.org/entry.php?13483-A-easy-way-to-count-to-3000-yds Sun, 23 Jan 2011 12:47:49 GMT Coached the Sharks Swam this by myself before work (Worked at home today) Warm Up: *1 x 200* SWIM *2 X 175* #1 KICK #2 DRILL DIFFERENT... Coached the Sharks
Swam this by myself before work (Worked at home today)

Warm Up:
1 x 200 SWIM
2 X 175
#1 KICK
#2 DRILL DIFFERENT DRILL EVERY 25
CATCH UP/FTD/LT ONLY/RT ONLY/ZIPPER/ARROW/FIST
(550)

Almost Everything :LIFO (Last In First Out) or :15r

3 X 150 PULL EVEN MODERATE PACE (450/1000)

4 X 125 FREE IM FREE/BK/FREE/BREAST/FREE
(500/1500)

5 X 100 :30R EACH 4 HARD / 1 HARDEST (This is the part to really go for it)
(500/2000)

6 X 75
1-3 RECOVERY KICK/SWIM/DRILL BY 25
4-6 25 EZ SWIM/25 SPRINT KICK/25 EZ SWIM
(450/2450)

7 X 50 TEMPO SET
ODD’S 1---2---3---4 (or count slowly with each hand hit.)
EVEN 1-2-3-4 (Speed up the Count)
(350/2800)

8 X 25
ODD UW DOLPHIN KICK W/1 BREATH
EVEN EZ SWIM
GO RIGHT INTO EZ SWIM (200/3000)

WARM DOWN

Swam Saturday with the Sharks.

I got 6 Workouts in this week. I've discovered how to feel good
in the water. SWIM MORE!!!! ]]> Bo Martin http://forums.usms.org/entry.php?13483-A-easy-way-to-count-to-3000-yds http://forums.usms.org/entry.php?13443-2-Swims-Today-and-New-Snorkel Thu, 20 Jan 2011 20:20:53 GMT Swam Wednesday with the Sharks. SCY Coach Chris on Deck Warm Up 500 Swam as 100 Swim/25 Kick 4x Lets get started.... 8 x 100 on 1:35... Swam Wednesday with the Sharks. SCY
Coach Chris on Deck

Warm Up
500 Swam as 100 Swim/25 Kick 4x

Lets get started....

8 x 100 on 1:35 (:20r)
4 x 25 on :35 / 1 Breath

6 x 100 on 1:30 (:15r)
6 x 25 on :35 / 2 Breath

4 x 100 on 1:25 (:10r)
6 x 25 on :35 / 2 Breath

2 x 100 on 1:20 (:05-10r)
4 x 25 on :35 / 1 Breath

Warm Down
100 or more

This was a good set.
I held 1:15 or less for all 100's
the last one of each set was 1:09/1:10/1:10
and the last 2 I did 1:09/1:10 I was beat

I swam by my self on tuesday and twice on thursday.

I started keep my FLOG (Fitness log) on My USMS
I've done about 43,500 yds so far this year.

I worked on my tempo thursday afternoon.
It's amazing how counting 1-2-3-4 repeat can
really help me increase speed.
It helps keep me from pausing in my stroke.

My wife bought me a snorkel. Wow is that weird!
I thought I was gonna drown a couple of times.:drowning:
But I'm keeping at it. The 3rd practice with it
is getting easier. I just have to try and breath
at the same time I normally do. NOT EASY!!!

Keep Swimming!!! ]]> Bo Martin http://forums.usms.org/entry.php?13443-2-Swims-Today-and-New-Snorkel http://forums.usms.org/entry.php?13386-Personal-Best-Day Mon, 17 Jan 2011 22:11:52 GMT Swam with the Sharks SCY
Coach Chris on Deck

Few min's dryland stretch
150 @ 75%
2 Min's stretch
400 Swim

Repeat the Following 4 x

150 Free swam as 50 Long/50 Strong/50 Build :30r
4 x 50 Breast HARD on :60
No extra rest keep it going
I swam back, My knees can't take breast.

100 Ez

12 x 50 Kick we did them on 1:10
(I could have done these faster but the rest of the lane needed rest.)
I descended these by 2's my goal was to drop 1 second each set of 2...
Well I started on :50 and worked my way down from there.
On # 11 I did a :45
On # 12 I gave it everything I had left and I had my personal best of :40 :bliss:
Now I need to break that .
I wish I could wear fin's again. The last time I wore fin's
I messed up my knee so that's not gonna happen again.

Last set...
100 ez :05 r(Just to get on a even cycle)
100 HARD!!!!!! Get your time
100 EZ Warm Down (Or more)
100 ]]> Bo Martin http://forums.usms.org/entry.php?13386-Personal-Best-Day http://forums.usms.org/entry.php?13358-Over-Slept-Saturday Sat, 15 Jan 2011 21:00:25 GMT Practice was at 7am, I have the Keys!
I set my alarm when I went to bed at 11.

Well......

I wake up at 7:30
I haven't not just woke up at around 5am
for a long time.

Sometime during the week I changed my alarm
settings to M-f and no weekend.

Luckily Jim saw someone at the school, went and convinced him
to let them in.

I made it to the pool at 7:55 (20 min drive)
We were able to use the pool late since the High School team was away at a swim meet.

Here's what I swam

6 x 75 IM Rotate fly/back/brst ~ back/breast/free etc.... :10r

6 x 50 Kick on :60 Still Warming UP
6 x 25 Choice on :30

400 Build from Pace to HARD by 100
4 x 100 on 1:25
4 x 50 Kick (2 moderate, 1 EZ, 1 Sprint)
4 x 25 IM order

200 Warm Down ]]> Bo Martin http://forums.usms.org/entry.php?13358-Over-Slept-Saturday http://forums.usms.org/entry.php?13293-Monday-s-Swim Tue, 11 Jan 2011 22:02:54 GMT Swam with the Sharks SCY Coach Chris on Deck. Warm UP 400 Swim 4 x 50 Free Build Set 1 6 x 100 on 1:30 (I held around 1:15) 5 x 50 Free on... Swam with the Sharks SCY
Coach Chris on Deck.

Warm UP
400 Swim
4 x 50 Free Build

Set 1
6 x 100 on 1:30 (I held around 1:15)
5 x 50 Free on :55

400 Pull as 100 Long/100 Strong/100 Build/ 100 Fast

5 x 50 CHoice

6 x 100 on 1:25 (Held 1:15 and 1:08 on # 6)

400 was supposed to be warm down. Felt good so..
I did 100 on 1:15 then 50 ez, 100 on 1:15/ 50 ez and 100 on 1:12 then warmed down.

Needless to say my lane mates were questioning my sanity :-)

Chris is doing a great job with the workouts.
He is also organizing meet's. Awesome!!!
He is enthusiastic and it's spreading. ]]> Bo Martin http://forums.usms.org/entry.php?13293-Monday-s-Swim http://forums.usms.org/entry.php?13246-5-Swims-this-Week!! Sat, 08 Jan 2011 22:02:38 GMT Yea Haw!!!!
I made 5 workouts this week.
3 With the sharks and 2 on my own.
Saturday's Swim felt great.

Coached on Friday
It's was 200 Friday

1 X 200 SWIM
2 X 100 KICK / SWIM BY 50 :10R
4 X 50 DR SWIM BY 25 :10R
8 X 25 IM ORDER 2X :10R (800)

EVERYTHING :15R
4 X 50 IM ORDER OR ODD STROKE/EVEN FREE
2 X 100 IM OR ONE STROKE / ONE FREE
1 X 200 IM :30R
1 X 200 FREE REMEMBER DESCEND THE LADDER
2 X 100 FREE TRY TO KEEP YOUR STROKE MOVING
4 X 50 FREE ACCELLERATE THE TURNS AND FINISH
8 X 25 FREE DESC by 2's LAST 2 SHOULD BE SPRINT
(1400/2200)
1 X 200 KICK/SWIM BY 25 EZ RECOVERY (200/2400)

1 X 400 PADDLE SWIM BUILD BY 100 (400/2800)

4 X 50 EVEN PACE ABOUT 80%
8 X 25 ODD SPRINT CHOICE / EVEN EZ FREE
(400/3200) ]]> Bo Martin http://forums.usms.org/entry.php?13246-5-Swims-this-Week!! http://forums.usms.org/entry.php?13187-Wednesday-Workout Thu, 06 Jan 2011 02:24:15 GMT Swam with the Sharks SCY Coach Chris on deck Warm Up 300 Swim 1 x 100 HARD 50 ez 12 x 50 Kick 1-6 Back/Free, 7-12 Breast/Free ... Swam with the Sharks SCY
Coach Chris on deck

Warm Up 300 Swim

1 x 100 HARD

50 ez

12 x 50 Kick 1-6 Back/Free, 7-12 Breast/Free :15r

6 x 150 50 ez/100 fast on 2:15

500 Free with 1st 25 of each 100 Tarzan Swim

6 x 50 choice hard :15r

Warm Down

The swim felt Great today!!! ]]> Bo Martin http://forums.usms.org/entry.php?13187-Wednesday-Workout http://forums.usms.org/entry.php?13132-New-Coach-was-AWESOME!! Mon, 03 Jan 2011 23:21:44 GMT Swam with the Sharks (http://csmst.org) SCY Coach Chris on deck I missed warm up, taking care of team business stuff. I think it was 150... Swam with the Sharks SCY

Coach Chris on deck

I missed warm up, taking care of team business stuff.

I think it was 150 swim

200 Swim with long streamlines

4 x 25 Build

12 x 75 swam as 25 Free assisted kick (slow arms hard kick) 50 swim all on 1:10

5 x 200 on 2:50

500 Pull every 5th lap breath 5

10 x 50 3 on :40, 3 on :45, 4 on :50

It's great swimming with 4 in a lane.
I definitely push it a little harder. ]]> Bo Martin http://forums.usms.org/entry.php?13132-New-Coach-was-AWESOME!! http://forums.usms.org/entry.php?13114-We-Got-a-new-COACH!!!! Sun, 02 Jan 2011 22:22:37 GMT Coach Chris returns after being gone for
a couple of years.
I can actually swim with the team now.
I've been swimming on my own and it's just no fun.
Plus it takes up an extra 2 hours of my day.

I'll still be putting workouts up but I'm going
to make it easier on me.
Here is a link to a web page I made that has 108
workouts I've done over the past year or so.
Some may be repeats but oh well that happens.

Bo's Favorite Workouts
If something doesn't work let me know. I didn't test everyone.

I swam 3500 SCY on New Years Day.
What a great way to start the year.

Now I'll have more time to post and keep track
of things.

My goal for this year is to:
Swim at least 3 days a week
Loose the extra 15 or 20lbs I've acquired over the past couple of years.
Do a couple of meets
Go to either Short Course or Long Course Nationals

HAPPY NEW YEAR:banana: ]]> Bo Martin http://forums.usms.org/entry.php?13114-We-Got-a-new-COACH!!!!