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  1. Tue Sep 1

    by , September 1st, 2015 at 10:24 PM (Senior Sprinting)
    10 pullups

    400 warmup
    6 x (25 AFAP, 75 ez)

    Updated September 2nd, 2015 at 10:05 PM by Doug Martin

    Swim Workouts , Strength Training and Dryland Workouts
  2. I did the 5k postal ....

    with Aquatics T2 members. I think the lanes were all full some sharing a lane so, about 10 people? Two people did the 10k.

    I had my husband agree to do my splits, which was his first time with the watch. He did a good job.

    I can’t find my split sheet ugh, but my time was 1:49.5 something. My last race and training was around 2010. The good news is that the last 100 meters leg of the race my split was a few second faster than my very first 100 meter lap. I still had umph!!!! I tend to like short course, but swimming in the Gulf has made me consider other length races.

    Today I was on the water, not in the water. We put the mast up on out Rocket 22 boat. It is a very touchy sailboat boat. We are still getting to know it. Today was just a motor- 8 miles from the boat ramp to the cove where we will keep the boat.Looking forward to sailing and racing her!
  3. 9|1|15 SCY today, drylands yesterday

    by , September 1st, 2015 at 05:10 PM (Blog)
    1200 worth of drills
    3 x 500 worth of drills

    Didn't exert myself physically in the pool today. One drill accomplished today I feel will be very beneficial is the one arm free, fisted drill, breathing bilaterally every 2nd (one arm) stroke keeping one goggle lens under water.

    Yesterday I had a sore throat. Today I have a sore throat with mild flu symptoms. I feel somewhat lethargic. On a good note my physical injuries all seem to be fading.

    Ran to gym at my lunch hour, from parking lot at work (0.6 mi in just over 4 min)

    4 x Dips / Pullups superset
    • Dips - 8 reps with added bands resistance
    • Pullups - 5 reps done as 12 second negative resistance reps (mild hop up to top of rep then slowly extend down)

    RC and shoulder joint exercises

    Ran back to work place (0.6 mi in 4.5 min)

    Updated September 1st, 2015 at 09:34 PM by __steve__

  4. Sh*tty Day, Monday, Aug. 31

    by , September 1st, 2015 at 12:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    8 x 25 shooters w/fins @ :45
    100 EZ

    Main sets:

    8 x 25 burst SDK + cruise @ 1:00
    100 EZ

    8 x (25 AFAP + 75 EZ) @ 3:00-3:30
    -- extra 50 EZ after #4
    200 EZ at end

    8 x 50
    odds = free w/Lochte turn @ 1:00
    evens = EZ @ 1:30

    10 x 25 dolphin kick w/board & fins, hold best average
    100 EZ

    Total: 3000


    I got pretty devastating news yesterday after I swam at Pitt, probably for the last time. Pursuant to their new security policies, I no longer have access to Pitt during rec swim hours. I think it is really overly bureaucratic rule mongering. I had warned them that this would likely cause me to quit coaching as access was a condition of my job. But they don't really care about masters. So I have nowhere decent to swim. There are no public pools in Pittsburgh. I only have access to Sewy Y, which is 3 feet deep in one end and 40 minutes away. Oh, and LA Fitness, 22 yards and 3 feet. I can't train indefinitely in pools like that. Hard for freestylers to understand, I know, but my training is SDK-based. Right now, my options are:

    1. Quit masters swimming bc I live in Pittsburgh, land of sh*tty pools. This is a serious option. Swimming has been pretty difficult for me since moving here, and I'm tired of banging my head against a wall all the time.
    2. Quit coaching and go to the Pitt practices, tho those workouts are not designed for sprinters to say the least. And the lanes are very crowded.
    3. Keep coaching and try to swim at 7 pm when workout is done (if I'm not thrown out due to new policy). However, this option is particularly awful for me bc I would not see Lil Fort 3x a week as she has XC after school. And it is not fair to her.
    4. Muddle through for the next few months and try to take a class at Pitt or CMU next semester. I don't even really know if part time adult students even have access to the pool. This doesn't appeal to me either, and I couldn't do that and coach and train.

    I guess I'll think about it for a couple days. Right now, I am very upset. I live in a major city and can't find even one lane that is 6-7 feet deep. Who would have thought?!

    Updated September 2nd, 2015 at 11:51 AM by The Fortress

    Swim Workouts
  5. 9-1-15 stretch out swim

    Had just enough time to loosen up a little before work. Hoping to get in a quick jog this evening.

    1000 swim
    --500 slow pace, 500 gentle build
    200 kick
    200 back at about 85-90%
    200 easy swim

    1600 scy

    Nothing exciting here
  6. Survey Says ... (September-October 2015)

    by , September 1st, 2015 at 01:00 AM (SWIMMER Editorials)
    In the August issue of STREAMLINES, we posted a survey link with 20 questions about your SWIMMER reading habits. We wanted to know which departments and columns you read regularly to help us determine which ones might need to be updated or discontinued.

    Actually, we wanted to know lots of things, such as: Do you like historical articles? Do you like profiles about members who swim fast or ones who have interesting lives outside the pool, or both, or neither? Do you prefer reading SWIMMER online or on paper? (Overwhelmingly, the latter.) How does SWIMMER compare to other magazines you read? (Seventy-five percent say as good as or better.)

    Nearly 84 percent of you responded that you read every issue and nearly 12 percent read most issues. About 80 percent of you agree that SWIMMER strengthens your connection to swimming. Technique, training, and science and health features are the most read and most desired articles.

    Near the end of the survey, we asked some open-ended questions about your likes and dislikes, as well as what you’d like to see changed—this was your chance to sound off on anything and everything about the magazine.

    Some of the findings were expected; some were a surprise. All the data will be used to help us plan future issues. As a group, your range of interests and goals means that meeting everyone’s desires in every issue is unlikely, but it’s a challenge we relish and commit to every day.

    The majority of the responses were positive—When asked what you’d like to see changed, many of you answered “nothing” or “12 issues instead of six!” That answer triggered gasps from our small but dedicated magazine staff, but we felt an immense sense of gratitude and honor that we’re able to produce something that our readers want more of.

    But not everyone is happy with the magazine, and we appreciate the constructive criticism we received. It will help us become a better publication. To our relief, only a tiny few of the responses would be appropriate for the “Mean Tweets” skit on “Jimmy Kimmel Live.”

    Thanks to all of you who took the time to share your thoughts and suggestions. Thank you for your ongoing support and for helping us to continue making improvements to SWIMMER—this is your magazine and we want you to love it as much as we love working on it.

    As always, you can contact me directly with your feedback at

    Updated September 21st, 2015 at 09:31 AM by Editor

    Staff Blogs
  7. Monday 8/31/15

    Weights along with a little bit of stretching before work.

    Fast swimming tonight with lots rest. Small showing once again.

    200 free
    200 kick
    300 mix up
    -went 25 back/25 breast working on the turn

    2 x through w/fins (round one back, round two free) all fast
    3 x 25 kick @ 35
    50 swim @ 60
    3 x 25 kick @ 30
    2 x 50 swim @ 60 faster than #1
    3 x 25 kick @ 25
    3 x 50 swim @ 60 faster than last two

    100 easy

    5 x (100 @ 1:20 neg split/ 50 mod @ 45/ 100 @ 1:20 net split)
    --rest 60 between each swim (there's the rest)
    4 x (50 sprint @ 40 / 75 mod free @ 60/ 50 back strong @ 50)
    --rest 60 between each swim
    2 x (50 breast sprint @ 50/ 25 mod breast @ 30/ 50 free cruise @50)
    --rest 60 between each swim

    200 w/d

    4250 scy

    i had a great practice tonight. My shoulders and lats started to feel the pain towards the end but I am sure the weights this morning had something to do with that.
  8. Week 153 - Monday

    by , August 31st, 2015 at 10:17 PM (After a long rest)
    I had a very restless night of sleep last night. When I went to the dentist last week they asked lots of questions about my sleep; I guess I grind my teeth and they are wanting me to get a night guard. I had one many years ago but could not get on with it so I am reluctant to get another. They asked about night sweats to which I told them I never had them, but last night I woke up twice covered in sweat. I did not feel sick and surprisingly was not tired this morning so who knows what's going on. Showering and changing PJs at night is not fun. I hope this is a one off!

    I had a really good workout this morning and felt really strong on the longer sets.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    4x400 pull on 5mins
    3x300 back kick with fins
    2x200 IMs on 3mins
    100 free afap

    Warm down
    400 easy

    I felt great on the warm up and this feeling carried into the main set. On the 400s pull I descended the set going 4:08, 4:06, 4:04, 4:01. I was hopeful of going under 4mins on the last one and was a little disappointed I missed it. This was a great set for me! On the kick with fins I went 3:05,3:05,3:03 and again felt great. My right fin is split and the split is growing pretty badly and I suspect I will have to buy new fins this week. I struggled with the transition to IMs but felt smooth after the fly and went 2:23, 2:19. The second one felt much better on the fly. We took a few extra minutes of rest after the IMs and then did a fast 100 free from a push. I went :53 which was fast especially after all the other swims this morning.
    Swim Workouts
  9. Mon Aug 31

    by , August 31st, 2015 at 10:11 PM (Senior Sprinting)
    More time at the local track/field:

    3x800m, walk 200 in between
    10x50 bleacher steps
    10x100yd striders on field, 10 push-ups in between each

    At the end of the workout I did a 200m for time and narrowly bested this WR:

    Here's an article about this gentleman:

    He's not one of the addled folks you often see in such articles. I thought his comments on combatting sarcopenia were great.

    200 swim to loosen up some after the running.

  10. Enduring (08/31/2015)

    by , August 31st, 2015 at 06:31 PM (Workout Swimmer)
    to the end isn't all that exciting. Wonder what the elderly did to entertain themselves before TV? Geez, I'm tired of sitting on my keister all day. Got in a measly 4200 this morning, had to hurry home before the caregiver left at 8am, and had to get V-8 and more Depends for my dad too. I was planning on swimming 5000/day For the rest of my time here in Houston, especially since I have no idea whether I'll be able to swim in Springfield (VA) or not - depends on my brother-in-law & his willingness to help, since my sister will still be in Houston getting my parents stuff loaded on the moving van and the house turned over to the realtor for sale.

    Originally planned on 10 x 500, alternating 500 straight with 5 x 100, ended up with something entirely different:

    500 - 75 free/25 back
    500 kick w/zoomers
    500 pull no paddles
    5 x 200 IM with no fins!
    5 x 200 pull, alternating breathing by 7 & 5 each 50
    4 x 150 swim/kick/swim by 50
    100 easy
    Total: 4200 SCY

    Now I think I'll troll the workouts on here for good ideas for the rest of the week.
  11. Fri & Sun, Aug. 28, 30

    by , August 30th, 2015 at 04:12 PM (The FAF AFAP Digest)
    Friday: Swim/SCY @ Sewy Y

    Warm up:

    800 various

    Main sets:

    7 x 50 @ :50
    1:10 rest
    8 x 25 power kick @ :45
    4 x 25 1/2 sprint, 1/2 EZ
    1 x 100 EZ @ 3:00
    1 x 100 sprint
    -- did backstroke with fins, :55, went about 95%
    1 x 100 EZ @ 4:00
    2 x 50 sprint @ 1:30
    -- cruised the first one
    -- breast @ 100 pace on second one
    1 x 100 EZ @ 4:00
    4 x 25 fast @ :45
    -- did IM order, couldn't go all out on that interval
    1 x 100 EZ @ 4:00
    1 x 50 fast @ 2:00
    1 x 100 EZ @ 4:00
    1 x 100 sprint @ 3:00
    -- wanted to do another backstroke kick, but I pushed off and cramped right away. ended up doing a 50 fly-back fast
    1 x 100 EZ @ 3:00
    4 x 25 AFAP kick @ :30
    1 x 100 EZ

    Total: 2700

    This was a tough practice for me. I had a lot of cramping issues. It was also a LOT of sprinting, couldn't do it all all out. I've decided I'm going to have a week with no yoga or weights for recovery. Actually, checking my flog, I haven't been to yoga since the 23rd and I lifted last Wednesday. So this Wed or Thurs, I'll get cracking again.


    OFF. My first completely off day in awhile. I've decided that 60 minutes of yoga and/or hiking does not constitute an off day ...

    Sunday: Swim/LCM/Solo @ Lebo

    500 various
    6 x (25 scull + 25 DPS free w/paddles)
    8 x 100 @ 2:00
    odds = kick
    evens = swim
    20 x 50 w/fins @ 1:00-1:15
    -- mixed it up: back, free, single arm fly, UW work and kicking
    100 EZ

    Total: 2550m


    I did a complete recovery workout today, not one fast stroke. This was the last day of adult outdoor swim at Lebo. There is a possibility they will have it next weekend if they can get guards. The weather is supposed to be lovely.

    Back to the grind at Pitt. The powers that be have decided that all masters swimmers have to have special passes to enter. I really hope I can get mine tomorrow, as I have nowhere else to swim. It's going to be a real hassle to produce the passes for all the masters ... I have no idea why they can't just show their USMS card.

    Updated August 31st, 2015 at 10:46 AM by The Fortress

    Swim Workouts
  12. Sat in my own lane

    Another small showing this morning. Knocked this one out and spent the rest of the day doing my typical Sat chores.

    400 every 4th length backstroke
    3 x 100 IM (kick/drill/build by 100) @ 2:00
    2 x 50 @ 55 free build

    2 x 300 DPS @ can't remember
    4 x 125 @ 2:05 strong + 75 sprint @ 1:20
    50 easy
    Next set was swim w/fins
    4 x's through
    -5 x 25 @ 40
    --odds breast pull free kick (fast hands drill)
    --evens smooth free
    25 @ 40 best stroke 90%
    50 @ 1:10 sprint free
    2 x 25 @ 50 best stroke sprint

    200 w/d + hot tub social time

    3600 scy

    Went for a quick 2 mile jog this morning before everyone woke up.

    It looks like Erica has fizzled out but much of the rain will be here early this week. Not good for someone who makes their money outside. There goes my schedule for the week.
  13. Week 152 - Saturday

    by , August 29th, 2015 at 09:38 PM (After a long rest)
    Yesterday was a very long day. I coached again from 5:45-7pm and then had a coaches meeting which went till about 9pm and by the time I ate and went to bed it was gone 10pm. My poor wife offered to pickup my son who was doing his first football match on the band. They were supposed to be home at 10:30pm which is already late for us, but for an unknown reason they did not get back to Rockwall until 12:30am. My poor wife and son did not get to sleep until 1am. My wife was pretty fired up this morning and sent and email to the band director asking what happened.

    This morning I woke and felt good again. Unbeknown to me my wife had put vinegar in the hot water kettle to de scale it. I thought she had filled it up for me so I just heated the water and went into auto pilot and made my coffee(which I only have before practice on Saturdays). Needless to say vinegar and coffee don't mix and luckily I did not swallow but if I was not awake already I sure was after a mouthful of vinegar coffee

    After fixing the the problem and eating I headed to the pool. We had a large group this morning and we did our 16x100 race pace set.

    Warm up
    600 free with snorkel
    10x50 drill/build on 1min

    Main sets
    16x100 on 2min at 500 race pace

    Warm down
    400 free

    On the drill/build I felt really smooth and held :31s. On the 16x100s I started out quite comfortable going :57s. After #8 I started to work harder and dropped to :56 highs. I held :56s until #12. On #13 I slipped to a :58 and should have stopped since my goal time is :57 but tried on #14 to pick it up but again went :58. Tom told me to stop and skip on #15 and then go for it again on the last one. On 16 one of my team mates in the lane next to me had fins on and really went for it and we got into a race and we both went :54. Unlike my team mate I did not have fins and somehow I did not even hurt like I had in the previous ones. I guess the adrenalin associated with racing had overcome the pain from the prior 100s. I was a little miffed that I fell off the pace but when I look back to last year I am further along at this time of the year.
    Swim Workouts
  14. Week 152 - Friday

    by , August 29th, 2015 at 09:22 PM (After a long rest)
    I am playing catchup due to a very hectic week. I felt pretty good on Friday and had a good practice.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    5x100 kick on 1:45
    4x(2x25 scull doggie paddle, 2x25 full doggie paddle, 2x25 no breath free) all on :30
    12x25 underwater with fins on :35
    2x(1x25 free on :35, 2x25 free on :30, 3x25 free on :25, 4x25 free on :20, 5x25 free on :15)
    100 easy
    12x50 done as 25 DPS, 25 breath once on :50

    Warm down
    200 easy
    Swim Workouts
  15. 8|29|15 open water

    Went to SCY pool - closed ()

    I needed to swim today, no matter what. Drove a few miles to a place where it's salt water on one side of the road, and fresh water on the other. It was low tide so I checked out the fresh water side - too much vegetation (cottonmouths, alligators, eukariotic pathogenic organisms) - nah.

    Drove up the road to the nearest boat launch to the cooper river, found nothing ideal. Drove on for about 20 minutes and found a spot at the Tail Race canal. The water seemed good enough for swimming: no wake zone, little vegetation near shoreline, and a nice current. So I jumped in starting against the flow of water.

    There was at least a 500m section within no-wake boat traffic to swim, and a giant bridge to go under. I estimated the current to be almost as slow as swimming a minute per 50M pace. This was quite interesting and fun, staying in one fixed location (under the bridge) with relaxed form focusing on my forearms, streamlines and so-forth where the current picked up through narrow structures of the bridge.

    On the way back to the beach cruising with the flow of water, I did a few sprints placing myself before a pontoon boat with intoxicated passengers aboard screaming at me. I stopped to hear what they had to say -"Alligator!" I looked and there was a floating log that resembled an alligator head about 15M between me and the boat. But it suddenly moved with a splash and started doing UW's. I hit the shore and got out.
    About 40 minutes of swimming today
  16. Sat Aug 29

    by , August 29th, 2015 at 08:30 PM (Senior Sprinting)
    5 pullups

    200 warmup
    2x100 on 1:30
    2x100 fin kick on 1:45
    300 swim w fins and paddles
    50 ez
    50 fly no breath

    My friend and 400m specialist Trip has always maintained that since I can swim a 1:00 100m, I should be able to swim 10x100m on the 1:30, or at least easily do 5 of them. I have always said, sorry, no way, and in season I don't even want to try. He was there today and I said, alright, I'll see what I can do. First one 1:22, second one 1:28, third one DNS. I contend that if you want to have a good 50/100, you shouldn't be able to do, and should NOT do, 10x100 near your lactate threshold.
  17. 40 x 25, 30 x 50

    by , August 29th, 2015 at 06:35 PM (Alex's swim journal)
    4 x 100 on 1:40 (fr, pull, fr, pull)
    4 x 100 on 1:50 (IM, pull, IM, pull)
    4 x 50 on 1:00 (IMO)

    20 x 25 fr w/ long fins on :30 (:14-:16, mostly :15)
    20 x 25 fr on :30 (mostly :17)

    30 x 50 fr on 1:00 (mostly :38-:39)

    10 x 50 on 1:00 (alt. EZ pull w/ BK)

    4000 SCY/79 mins
  18. Fri Aug 28

    by , August 28th, 2015 at 09:17 PM (Senior Sprinting)
    3x800m jog, 200 walk in between
    10x50 stadium steps
    10x100yd barefoot striders on field, 10 push-ups in between each

    10 pullups

    500m ez swim
  19. In Houston

    by , August 28th, 2015 at 05:27 PM (Workout Swimmer)
    Helping my declining parents. Stuck here 3 weeks until we get them relocated closer to my sister in VA. Swimming at the Williams pool in Webster, TX, which is nice enough, water is warmer than I prefer, but comfortable enough. Not able to really get my speed on, due to the circumstances - it's all very sad, dad has Parkinson's and Alzheimer's, mom has depression and severe anxiety, and has gone from being a strong woman to being a sniffling, helpless, demanding and totally dependent person practically over night. She is capable of caring for herself but won't. My sister and I are at our wits end. Daddy isn't that hard to take care of, and his health is the worst! But now they require 24 hour care because mom can't handle being alone with Daddy at all. Anyway I've been taking care of my brain by taking care of my body. Only got in ~3000 on Monday, but Tuesday was about 4300, Wednesday was 4500, and today was 5000. I wish I could break away in the middle of the day to escape them, but oh well.

    Today I did basically 6 x 800:
    800: 200 free then 100 IM repeat
    800: 4 x 200, 50 kick, 50 swim
    800: 100 moderate, 2 x 300 pull, 100 moderate
    900: 6 x 150, free/breast/free by 50's
    1200: 3 x 100, 50 easy repeat
    600: 12x 50 @ :45
    100 easy

    5000 SCY
  20. 8|28|15 SCY

    11 x 50 fr on 1:00 very slow

    10 x 25 fr from block on 2:20 at 100 yd effort
    • 13.0 - 13.5, 10 - 12 strokes
    • took a breath on each to practice sprint breathing

    1 backstroke start

    3 x 25 on 2:00 flutter kick fast
    • 17's

    Haven't logged GTD in a few months. Left adductor feels better because I haven't done Br