I really did not plan to do anything more than a simple warmup and then use duct tape to fix some of the older fins that were starting to rip at the toes. I did get all that done but the pool at the Y was cold for once!!!! Had to push.
5x200@:30RI #1&5 swim, 2&4 w/paddles & bouy #3 kick w/board
5x200@3:00 Free descend with Paddles & bouy went 2:50, 2:48, 2:45, 2:40, 2:32
500 Kick w/zoomers
4x25 burst & cruise w/zoomers
100 dolphin kick on back w/zoomers
100 kick w/zoomers
Total 3000 yards
Swam w/ Dave, Dave, Dave, Bob, Bob, Sally and Joe. Had to squeeze a workout in before soccer games started at 8:00 this morning. I was pretty slow today. Very tired from the week.
400 Warm up
4 x 25 - :30 IM Order
4 x 50 - :55 IM Order down/Free back
4 x 75 IM - 1:15
4 x 100 Free - 1:30
4 x 200 - Odds IM on 3:15, Evens Free on 3:00
4 x 50 Kick
8 x 100 - 2 IM, 2 Free; IMs on 1:45, Free on 1:30
4 x 100 Pull
200 Cool down
After a meeting with Meg and Jill, who have been running the masters program in our town for the past few years, we hopped in for a workout today. It was great to get together with everyone again, and my wife even hopped in and swam with the team today!
w/u: 300 choice
Pick a distance pyramid (and your rest):
A B C D
50 2 2 3 3
100 2 2 3 3
150 1 2 2 3
200 1 1 1 2
150 1 2 2 3
100 2 2 3 3
50 2 2 3 3
1100 1400 1700 2200
I started off giving my wife some things to think about with her stroke, and suggested that she have fun and not overdo it. Lena has never swam on a team before, and in the nineteen years we've been together she has never swam for fitness, either. She ended up staying the water for the whole hour, just taking a length at a time and playing with the kickboards and pull buoys. I'm really proud of her!
I did the "D" pyramid, kicking the 50's, stroke on the the middle 50's of the 150s, and keeping everything aerobic with :10-:15 sr. I used the last set of 50's as warm down. I split the lane with GregJS, who came over to swim what was to be his first "team practice" since high school. He picked the D send offs as well, and did a great job swimming a bit differently than normal - great job today too, Greg!
In the meeting we talked about transitioning the team towards a more unified group. I have the USMS coaching certificate now, so I will start writing workouts and also stand on deck for half of the Saturday practices (I can make every other with work, and still not any of the Tuesday night times) providing instruction and helping folks track progress. We are looking to pick two meets a year as focus meets (December and March/April), then move towards OW training in the summertime. I'd love to see more of our members compete, and with some slight modifications to our current structure we should be able to get some more folks interested in swimming for health.
There is still no swim team practice throughout the weekend as the outlook for the smoke in town was questionable at the least. Well, overnight the smoke began to thin a bit, and throughout the morning it got better and better. It's still not anywhere near normal, but I decided to go check out the conditions at the pool, and they were excellent, in fact, almost normal conditions inside there.
YMCA Lap Swim time:
I joined up with another masters swimmer (Tom) who was there, and we did a little something to get the blood flowing.
500 Free (I bet I was under 6:00 for this)
(Tom did a 400 Pull while I warmed up, he was already warmed up)
The remainder of workout we did together:
12 x 50 Flutter Kick w/ board @ 1:00 cruised about :50s w/ final one fast did :39
I made up the base of the set
Tom selected the intervals and did all Free
so I modified with the strokes mixed in to keep intervals challenging
4 x 100 @ 1:30 (25 Fly/25 Free/25 Back/25 Free) did minimum 3 SDKs on each
6 x 75 @ 1:10 (50 Free/25 Breast)
8 x 50 @ :50
Fly/BackBack/BreastBreast/FreeFreeFreeFree/BreastBreast/BackBack/Fly10 x 25 Free @ :20
200 EZ and out
2800 Yards - good maintinence workout
The radio is reporting that we should be getting 10-15 mph winds later today and tomorrow, which should do a pretty good job of getting rid of this smoke.
I can only cross my fingers and pray that the winds are from the east to push this stuff over to KNelson and That Guy for a while.
Took a risk going to practice today, figured there would be goal sets - and knew I would be the slowest thing around. Went anyway. Luckily Jennifer was there - even though she's like 8 seconds faster than me/100. Kid's were very sweet. I saw Alex D under water at my 50 on the last one & he was like egging me on - go faster! Very nice & supportive - don't quite know what the kids think of me, but they are used to me at least!!
500 Pull locomotive
5 x 100 IM on 1:30
500 Kick locomotive
16 x 50 on :50, 60, 70, 80 & 90% by 4's
4 x 4 cycle speed play
(Long talk by Terry to get us motivated for goal sets)
4 x 4 cycle speed play
4 x 100 all out sprint on ~10:00, plus 100 easy (or more afterwards)
1:09.8, 1:11+, 1:10.7, 1:09.7 - very frustrating to be so slow - good thing I go faster in meets!
Then cool down: 8 x 100 on 1:30 - first 4 at 70%, slower on the last 4
I was surprised to see that we got that much yardage in - considering it took us nearly an hour to do the Goal sets - We were originally supposed to do 5, but I guess Terry spent too much time talking to us (about how important they are, and all!) Supposedly we'll get to do this again in 2 weeks - oh goody.
- swam as 100 free/100 back/75 free/75 back...
4 x 50/1:10 strong builds - all free @ ±37
4 x 25/45 burst + cruise - went fly-free-back-free
4 x 12.5/30 FAST - all free
10 x 50/2:00 Fast break outs - strong swim - fast finishes
- swam these as #1 & 5 fly, 36±; #3, 7, & 9 back, 37±, and evens free, 33±
Set #2 - Main Set
2 x the following: - 1st time back, 2nd time free
Kick 2 x 100 dolphin with fins (1st 10 under water off walls)/2:30
Pull 4 x 50/1:00 - back 45±, free 40±
Swim 4 x 50/1:00 build - back 42±, free 38±
Swim FAST 4 x 25/1:00
- did back 1st time but was starting to cramp on 2nd round so skipped the 4 x 25s and did cool down
200 easy to cool down
Total: 3000 yards
Swam with Peter, Dave B., Dave M., Bob and Bob and a few others. Joined the main group as they started 75's. Shared a lane with Dave B. and there's no way for me to keep up with him. Didn't focus on anything really but swimming. It's hard for me to keep up with the intervals because the clocks are hard to see and they seem to change the intervals depending on when people are coming in. So, eventhough I didn't have a good feel for how fast or hard I was going, at the end I was surprised that I did 5000 yards. Never really felt like "You mean I've already swam 5000 yards?" Guess that's good.
4x100 Free on 1:30
4x200 Alternating Free/Back and Free on 3:15/3:00
400 Free w/paddles
8x100 Alt. 2xFree/Back and 2xFree on 1:40/1:30
4x100 Free w/paddles on 1:30
2x200 Free w/ Paddles on 3:00
10x50 Back w/paddles on :50
5x50 Free on :50
Q: My program is growing. I enjoy the additional time I spend on the deck coaching but collecting payments from my swimmers has never been fun or easy. Any suggestions?
A: Consider using a third party club management company for billing and fee collection, such as Club Assistant. Many coaches resist adding additional costs to their business. However, there is a value to being able to spend more time doing the things you enjoy. With an increase in your productivity, you can spend more time coaching, which benefits you and your members.
The billing of your members can be customized based on your criteria. I recommend billing in advance either monthly, quarterly, semiannually or yearly. If a member has prepaid the program fee, they are more likely to stay with the program or return to the program after an illness, injury or an extended vacation. Discounts may be offered for specific groups like families, seniors and juniors. I'm especially fond of the family discount. When one or more other family member is participating in our sport, the greater the chance all will continue to participate.