wu: 200 swim/100 kick/200 pull 16 x 100's (did 150's) 1 on 2:30 4 on 2:20 1 on 2:40 3 on 2:10 1 on 2:50 2 on 2:00 1 on 3:00 1 on 1:50 1 on 3:30 1 easy and out ---------------------- [Masters/Rec/2900 yds/60 min] Ran out of time with Greg, Jim, and Beth. The last one should have been a timed one, but we started a little late due to the age group team's practice. I felt good and made all of the descending efforts (even if just barely on the last one).
LCM intervals left, SCY intervals right Warm up 6 x 50 1:00 [1:00] 3 x 100 1:45 [1:30] 2 x 150 3:00 [2:45] IM Kick set 8 x 50 1:20 25fast/25easy Sprint set 9 x 50 1:10 [1:05] alt 1easy/2fast 1 x 50 easy [All swims choice] Stroke set 4x 1 x 50 1:15 [1:10] drill 1 x 150 3:00 [2:50] IM [Fly drill: fly arms w/flutter kick] [Back drill: 2-arm swim] [Brst drill: 2 kicks, 1 pull breathe only on pull] [Free drill: catch-up] Free/pull set 3 x 150 2:30 [2:15] long & strong 3 x 150 2:20 [2:10] neg split 3 x 150 2:15 [2:00] desc 1-3 Rest :30 1 x 150 best effort Warm down 4 x 50 1:00 Total: 4300
I've got a CrossFit competition this weekend. Not especially looking forward to it as I'm starting to enjoy the water more than the barbell. But, I signed up and I've got a partner counting on me so I'll go and do my best. I still love physical competition in almost any form. 11/7/2017 CrossFit Workout Warmup - run, stretch, plyos Strength - PCl + FS + J (complex for competition Saturday) 135/1+1+1, 165/1+1+1, 185/1+1+1, 205/1+1+1, 225/1+1+1, 245/1+1+1 Conditioning - EMOM 12 1 - 12 cal assault bike 2 - 6 per arm 1-arm DB thrusters 50# 3 - 8 strict toes to bar
LCM intervals left, SCY intervals right Warm up 2 x 150 2:45 [2:30] 3 x 100 2:00 [1:45] 50fist drill/50swim 4 x 50 1:15 [1:05] stroke 4 x 50 1:00 [:50] desc Kick set 1 x 100 2:30 [2:15] 4 x 50 1:20 [1:15] 25fast/25easy Main set 3x 4 x 50 1:10 [1:05] 3 x 100 2:10 [2:00] desc 1-3 [RD1 IM, RD2 stroke, RD3 choice] Free/pull set 4 x 50 1:00 [1:00] stretch it out 3 x 100 1:40 [1:30] desc 1-4 3 x 200 3:10 [3:00] neg split Warm down 4 x 50 1:00 Total: 4100
11/6/17 Pool Workout Stretched it out a little today but still not a bad workout. 200 fr/100 bk/200 k/200 pull/100 IM dr 32x25 8 ea stroke :35 EZ speed - little break between strokes (fly :14, back :14-:15, br :16, fr :12) 5x100 fin kick 1:30 6x75 pull w/paddles 1:10 150 warmdown 2700
11/4/2017 - Meet day! Warmup - 200 sw/200 k 8x50 k/dr-dr/b :60 3x100 free 1:30 100 EZ 4x25 shooter off blocks 100 EZ Events (with SwimSwam time conversions, helpful for me because I haven't swam SCM in decades)- 50 Breast 31.23 (28.13) //Jammed the turn! Mistiming walls is a constant theme here, not used to SCM! Stroke rate was great and felt like I got stronger as the race went on. 50 Fly 26.57 (23.93) //And glided into this turn. A little herky-jerky stroke but held it together well. 50 Back 27.58 (24.84) //Spinning my wheels a bit, plus glided into the turn. Lots I could improve on this one. 100 IM 1:03.48 (57.19) //Started running out of gas here - only a couple heats between 50 back and this. Consequently it was pretty sloppy. 50 Free 25.31 (22.80) //Calf cramp! I think I will just reserve judgement on this event 'til next time :P Happy overall. Some times (50 breast and 50 fly) that I would be happy with in any context in college, and 50 back is as good or better than I'd do in season in college. Definitely ran out of gas by the end - my lactic acid buffering is apparently not as good as it used to be, who'd have guessed taking 6 years off and coming back to 2 hours in the pool a week instead of 20 would do that? About 200 warm up and 200 warm down between events, so probably a bit more than 3000 meters all told.
Friday: Swim/SCY @ Pitt Warm up: 450 various 200 of drills and sculling 8 x 25 shooters @ :40 8 x 25 burst + cruise @ :45 50 EZ Main sets: 3 rounds: 1 x 50 sprint @ 2:00 1 x 100 EZ @ 3:00 1 x 50 sprint @ 2:00 1 x 100 EZ @ 3:00 1 x 25 sprint @ 1:00 1 x 75 EZ @ 3:00 150 EZ Total: 2450 This was basically the same workout that I did at Sewy last Friday. The 3rd round, I did the 50s at 100 pace (getting tired). But I did rip off a :23 in one of my fly with fins 50 AFAP efforts. And for the 25 fast kicks, I did shooters (no fins) and went 12 highs. I was happy with those times. Saturday: Drylands (sticking with just core and plyos) RC exercises good mornings single leg stand on bosu in streamline, 1:00 each leg warrior 3 pose on bosu, :30 each leg streamline crunches flutter kicks on back on bosu, 100 med ball slams alternating rope slams, 3 x 30 standing broad jumps, 5 resisted (25 lb) standing broad jumps, 5 altitude drops, 5 extreme angle iso squat, 5:00 hip thrusters russian twists w/plate, 25 x 2 x 25 5 miles on treadmill 1300 EZ in the pool It all seems so easy when you're at the gym. This am I woke up with a really sore upper back/shoulders from the explosive slamming ... Sunday: Swim/SCY/Solo @ BP Warm up: 600 various 100 scull 100 caterpillar fly drill 4 x 25 shooters 50 EZ Main sets: 6 x 30 burst off the blocks to 15m, cruise back 100 EZ 8 x (25 AFAP + 75 EZ) @ 3-3:30 100 EZ 16 x 50 @ 1:00 odds = free w/Lochte turn evens = EZ kick 100 EZ Total: 3100 I was sore today but managed to get in some starts and drop dead sprints. My times were solid. I still feel like my turnover could use some improvement. But I've only been back in the pool two months and just re-started my AFAP sprinting. NEVERTHELESS, wait for it, I signed up for a meet! Maybe a bit too much chutzpah, but hey it's masters. So I will take my crappy arms and give it a whirl with expectations in check and seed times adjusted accordingly. Just some 50s to start ... I feel like I have a free pass for life with respect to dying at the end of races now. Lil Fort gave me an A+ for post adversity bravery.
Updated November 5th, 2017 at 06:34 PM by The Fortress
After staying out of the pool on Friday while getting in a good treadmill run plus stretch cord PT session, I hit the JCC Scottsdale pool on Saturday afternoon (my home pool is undergoing some repairs) and took my first attempt at doing my whole 400 IM test set. It wasn't quite as painful as I anticipated: Warmup sets (1,750 set) 1 x 400: IM, kick-drill by 254 x 100: on 1:20, free descend swim, 1:12 -> 1:064 x 100: on 1:45, IM kick descend w/board (1:32 -> 1:28)6 x 50: on 1:00, #1 and #6 cruise free, #2 to #5 IM order build8 x 25: on 0:30, odds easy, evens fast IM order1 x 50: easy 400 IM Test Set (2,100 set / 3,850 total) 8 x 50: on 0:55, 2 each stroke, build the odds and make sure the evens are at your target 400 IM race pace My SCY splits to dream of would be 29+ fly, 31+ back, 36+ breast, 29.0 free10/10/13 - SCY - 29, 30+, 36-, 28- (awesome)10/17/13 - SCY - 31, 31+, 37, 28+ (sluggish start, OK finish)03/04/14 - SCY - 30, 32, 37, 30 (only fly feels good)03/15/14 - SCY - 29+, 32, 36, 30 (felt pretty cruiseful)12/30/14 - SCY - 30, 31, 37, 2802/12/15 - SCY - 31+, 30+, 36, 27+01/18/16 - SCY - 32+, 33+, 39, 30 (my foot cramped on the last 5 yards on the backstroke and I had to stop for almost 5 minutes to stretch it out)02/08/16 - SCY - 31+, 32+, 37, 2911/04/17 - SCY - 31, 35, 39, 291 x 50: on 1:00, easy4 x 100: on 1:40, do as 100 IMs, descend to your target race pace divided by 4, ideally starting on #1 no slower than 12 seconds above that SCY target would be to descend from 1:14+ to 1:02+10/10/13 - SCY - 1:11+, 1:10, 1:07, 1:03+10/17/13 - SCY - 1:12, 1:09, 1:06, 1:0403/04/14 - SCY - 1:08, 1:06, 1:07, 1:06+ (I forgot these were supposed to be descend and started hard)03/15/14 - SCY - 1:09+, 1:09, 1:05, 1:03++12/30/14 - SCY - 1:10, 1:08+, 1:06+, 1:0402/12/15 - SCY - 1:15, 1:12, 1:08, 1:0501/18/16 - SCY - 1:13, 1:11, 1:08, 1:05+02/08/16 - SCY - 1:16, 1:12, 1:09, 1:0511/04/17 - SCY - 1:18, 1:15, 1:12, 1:08+1 x 50: easy on 1:002 x 200: on 3:00, build each stroke on #1, try to make #2 at your target 400 IM race pace divided by two (e.g., 2:05+ in SCY) 10/10/13 - SCY - 2:28, 2:13+10/17/13 - SCY - 2:26, 2:1503/04/14 - SCY - 2:24, 2:2203/15/14 - SCY - 2:27, 2:1512/30/14 - SCY - 2:30, 2:1802/12/15 - SCY - 2:31, 2:1701/18/16 - SCY - 2:35, 2:1702/08/16 - SCY - 2:36, 2:1711/04/17 - SCY -2:40, 2:264 x 50: active recovery on 0:45, 0:50, 0:55, 1:301 x 400: IM on 5:20, hard 10/10/13 - SCY from push - 4:36 (1:05, 1:09, 1:20, 1:02)10/17/13 - SCY from push - 4:38 (couldn't see splits in the sun)03/04/14 - SCY from push - 5:02 (if only the pool was SCM)03/15/14 - SCY from push - 4:4012/30/14 - SCY from push - 4:42+ (1:09, 1:11, 1:20, 1:02+)02/12/15 - SCY - 4:4702/08/16 - SCY - 4:4611/04/17 - SCY from push - 4:564 x 50: active recovery w/snorkel on 0:40, 0:50, 1:10, 1:30 Then I went 1 x 50 free fast from a push (0:27) and 1 x 50 easy TOTAL: 3,950 SCY Comments: What was encouraging is that when I did a shorter version of this set a few weeks ago (http://forums.usms.org/entry.php?411...-have-expected), my 400 IM time at the end was 5:10. I was pleasantly surprised to get under 5:00.I'm definitely on the right road back, but it's a long one.
SCY Warm up 2 x 200 3:15 4 x 100 1:40 8 x 50 1:05 alt 1 stroke/1free Kick set 2 x 200 4:30 Free/pull set 3x 1 x 200 3:00 long & strong 1 x 150 2:10 neg split 1 x 100 1:30 last 25 strong 1 x 75 1:10 build 1 x 50 :50 strong 1 x 25 :30 easy [Desc by rounds 1-3] Stroke set 3x 6 x 25 :40 drill/perfect stroke 3 x 50 1:10 desc 1-3 [RD1 fly, RD2 back, RD3 brst] Warm down 4 x 50 1:00 Total: 4500
... to coincide with my training habit. Training's been going well as I steadily build my way back. I'm increasing volume and intensity a bit, and getting a bit faster in workouts, but still far from where I was a year ago at this time. I'm going to try to get back into the daily habit of recording my workouts. I was working from my company's San Mateo office for the last two days and managed to add two new pools to my www.1001pools.com list. I haven't yet updated the pictures there, but I'm pretty good about posting pool pics on Instagram (brundageswims is my username). Last night I swam with the Masters team at the Peninsula Community Center in Redwood City and was happy to find it was a 25 meter pool. It was a good workout, but I'm so spoiled swimming by myself that it felt a bit open watery with 4-5 people a lane. I appreciated the coach giving me a little crap when I got out early (I stopped just shy of 3K SCM knowing I was swimming again this morning); I like it when coaches take an active interest in pushing their swimmers ... I still got out, though, and hit the hot tub and sauna instead of a 600 pace swim This morning I drove through the mountains, only about 20 minutes, to the coast so I could nab the pool at Half Moon Bay high school. This was a lap swimming time that required USMS membership, but was un-coached. I only did 1,750 SCY as that put me to 8,000 yard equivalents thus far this week. I'll be aiming to do two 4K workouts this weekend and hit 16K for the week, 1K above my 'max week' thus far this year. One of the things I focused on was doing a number of the drills that USMS COO & Coach Bill Brenner gave us this weekend at our LMSC Freestyle Clinic and Members Meeting - https://www.1001pools.com/single-pos...o-old-to-learn. That clinic reminded me how sloppy I can get and how much focus I need to give to form every workout.
SCY Warm up 6 x 100 1:45 4 x 75 1:30 IM/st 8 x 25 :30 strong Kick set 3 x 100 2:15 Main set 6 x 100 2:00 odds easy, evens fast 6 x 50 1:15 odds easy, evens fast 6 x 25 :45 odds easy, evens fast [All swims choice] Meet swimmers sprint set 2x 1 x 25 1:00 build to race finish 1 x 25 1:00 sprint 20 -OR- Optional free/pull set 3x 5 x 50 1:00 pace 1 x 250 4:00 holding pace of 50s Warm down 4 x 50 1:00 Total: 2750 or 4150
Friday: Swim/SCY @ Sewickley Swam with Jim and Bill and did a very sprinterly workout. Warm up: 300 various 8 x 50 various @ :50 8 x 25 shooters @ :40 50 EZ 8 x 25 bursts @ :45 Main sets: 2 rounds: 1 x 50 sprint @ 2:00 1 x 100 EZ @ 3:00 1 x 50 sprint @ 2:00 1 x 100 EZ @ 3:00 1 x 25 sprint @ 1:00 1 x 75 EZ @ 3:00 8 x 25 @ 1:00, odds sprint -- I was tired from my first all out 50s, so did these all at 100 pace 150 EZ Total: 2300 Saturday: Swim/SCY/Solo @ BP Warm up: 500 various 100 scull 100 caterpillar fly drill 50 EZ Main sets: 8 x 30 from the blocks, fast to 15m cruise back 100 EZ 5 rounds: 8 x 25 @ 100 pace @ :45 100 EZ 5 x 50 cruise free 50 EZ Total: 2500 Sunday: Swim/SCY/Solo @ BP This was my 3rd consecutive day swimming -- a first in my comeback. I did one race pace set then went to garbage yards 500 various 100 scull 100 caterpillar fly drill 50 EZ 20 x 25 IM order @ 100 pace @ :45 16 x 50 various @ :20 rest 200 EZ Total: 2250 Monday: on treadmill Tuesday: on treadmill Wed: Swim/SCY @ Pitt Warm up: 450 various 4 x 100 IM drill @ 1:55 4 x 100 kick w/fins, SDK off walls @ 1:50 50 EZ Main sets: 6 rounds (2 fly, 2 back, 2 free) 4 x 25: shooter, 12.5 SDK, build, sprint -- I ended up doing these 12.5 SDK, 12.5 SDL, all EZ, AFAP -- I can't do shooters after an all out effort. Not sure anyone could -- there was a lot of griping about this. 150 EZ while team was doing another 8 x 25 set 16 x 50 IM order, sprint in and out of walls @ 1:00 -- I did these 25 @ 100 pace stroke + 25 EZ back kick 100 EZ 16 x 25, odds = EZ, evens = sprint @ :45 -- My arms were really tired, so I did the sprints backstroke kick with fins -- I was able to hold 10-11s, which is pretty good for me on the 1:30 instead of the usual 3:00 that I do all out efforts on 150 EZ Total: 3500 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ I've gotten in some good training lately. I've managed to do some AFAP 50s, which I had been avoiding. Last night was a ton of sprinting and I was beat after. Having Melissa in the next lane to race on the fast stuff really pushed me.
11/2/2017 Pool Workout Last workout before the meet on Saturday. Just getting everything tuned up. 200 sw/200 k/200 p 8x50 k/dr-dr/b :60 IMO 4x25ish middle of the pool fast turns 10x25 uw kick fins :40 8x25 fins shooters IMO :30 50 EZ 8x25 open/close IMO :30 50 EZ 8x25 fast from blocks/EZ IMO 100 warmdown 2200 yards Will have to remember that I need to look for the wall a bit (or at least be comfortable with where it is) Saturday, since I haven't really swam in a SCM pool for a really long time. Saturday events - 50s of all strokes, 100 IM, possibly a couple relays. It's Sprint King from college all over again! Just not going to do the High School Meet set the next day...
Working on getting strong (from surgery on kidney) and building my strength back up with weights hoping to be strong again soon in the pool. We have a meet coming up late November I’m hoping to be strong and fast enough to be in. Deadlift 125#x8 Single arm row 40#x6 Bridge Drag Sand Bag 30#x10 Kneeling rollout wheel x5 pull ups x6 Waiter carry KB 25#x20yrds Back Sqt 55#x8 Overhead Press 45#x5 2nd set Deadfift 135#x5 Single arm row 40#x6 Bridge Drag Sans Bag 30#x kneeling rollout wheel x5 Pullups x6 Waiter Carry KB 25#x20yrds Back Sqt 55#x8 Overhead Press 50#x5
11/1/2017 CrossFit Workout Warmup - stretching, rowing, etc. Skill - EMOM 12 Odd - 4 ring muscleups Even - 8 dynamic pushups building up to (1) 45#, (1) 35#, (3) 25#, (1) 10# plate on each side. Conditioning - 4x500m row, 2:00 rest interval 1:39/1:40/1:40/1:39
SCY Warm up 1 x 300 4:40 8 x 25 :40 stroke 2 of each 3 x 100 1:30 8 x 25 :30 strong Kick set 1 x 200 4:30 10 x 25 :45 alt 1 fast/ 1 easy Main set 4x 4 x 25 :40 1 x 100 2:00 80-85% [RD1 best stroke no free, RD2-4 choice] Meet swimmers sprint set 2x 1 x 25 1:00 build to race finish 1 x 25 1:00 sprint 20 2 x 50 3:00 race pace choice -OR- Optional free/pull set 3x 1 x 300 4:30 long & strong 3 x 100 1:30 desc 1-3 Warm down 4 x 50 1:00 Total: 2650 or 4250
500 w/u nice and easy, long and smooth 100 Free kick 100 back kick 100 breast kick 100 dolphin 2x200 pull 100 free kick 100 back kick 100 breast kick 100 dolphin 2x200 pull 100 Free kick 100 back kick 100 breast kick 100 dolphin 2x200 pull 100 each 16x25’s IM’s x4 First set of 4 Fly, then Backstroke, Breaststroke, last 4x25’s Free. 200 easy
We spend a lot of time helping share the stories of our individual members, but U.S. Masters Swimming has a story, too. In two years USMS will begin celebrating its 50th anniversary. Of course, our longtime members—some of whom were there at the beginning—are excited about this. But our celebrations will include all our members. If you just joined USMS, you are now part of the story. You might wonder how our history affects your swimming. For starters, you might not be enjoying a daily swim workout if it weren’t for the efforts of John Spannuth, Ransom Arthur, June Krauser, and others. In her profile of Spannuth on page 18, Elaine K. Howley takes us back to when adults over the age of 25 were advised to approach exercise cautiously, as though they might endanger their health if they worked out too hard. We know better now. Thanks to advances in medicine and research, we know that vigorous physical activity has life-prolonging effects. It’s also why nonswimmers are surprised when they find out your real age—many of you look a decade younger than your FINA age. Watching an organization spring up around the healthful pursuit of swimming has been fun for the early adopters, including Robert Beach of St. Pete Masters, who swam in the second masters meet—held in 1971—and hasn’t stopped since. Beach put his photo albums on long-term loan to the National Office, so we could scan and preserve them for generations to come. The images included in our profile on Spannuth are all from those albums. If you have a favorite image or two that tells not only your swimming story, but part of the overall Masters Swimming story, please reach out to us—we’d love to include copies in our archives and share them throughout the yearlong celebration in 2020. And they don’t have to be from the 1970s—we’ll be celebrating Masters Swimming through all five decades of our history, so whether you’ve been with us for 50 years or five months, you’re part of our story.
Updated December 30th, 2017 at 04:24 PM by Editor
SCY Warm up 4 x 100 1:45 4 x 75 1:30 IM/stroke 6 x 50 1:00 choice 8 x 25 :30 strong Kick set 1 x 100 2:15 3 x 50 1:15 desc 1-3 6 x 25 :45 sprint kick Main set 4x 1 x 25 :40 fly 1 x 50 1:10 back 1 x 75 1:30 brst 1 x 100 1:50 free [RD1 100 is strong, RD2 75 is strong, RD3 50 is strong, RD4 25 is strong] Meet swimmers sprint set 4 x 50 2:30 race pace choice -OR- Optional free/pull set 4 x 200 3:00 neg split 4 x 100 1:30 last 25 fast 4 x 50 :45 desc 4 x 25 :30 fast Warm down 4 x 50 1:00 Total: 3000 or 4300
Felt real sluggish in the gym today. UC flare is getting annoying, but I am closing on my old house sale today so that should be the last little thread of extra stress cut, perhaps that will ease things. 10/31/17 CrossFit Workout Warmup - airbike, stretching, barbell warmup Strength (deload week) - Deadlift 135/8, 225/8, 285/8,8,8 Bench Press - 135/6, 155/6, 165/6, 175/6 Conditioning - AMRAP 12 10 toes to bar 8 DL 155# 6 ring dips 4 front squats (from floor) 155# 7 rounds + 3 TTB
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