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  1. Long Course Friday

    by , April 18th, 2014 at 08:28 AM (Mixing it up this year)
    Had a visitor today in my lane, Jen Bew. She was then followed by 2 beginner tri swimmers. Tri as they may We were lapping them regularly. We will have to teach them that if we are coming in to the wall wait for us to pass you there, otherwise we'll just embarass you by passing you in a matter of 5 strokes.

    This was another easy day for me, hopefully next week I can crank it back up to normal.

    500 free
    500 free kick w/zoomers
    15x100@1:45 free w/strapless paddles & bouy
    100 kick w/zoomers
    200 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers wanted to scare these two guys a little
    200 kick w/zoomers

    Total 3000 meters
    Categories
    Swim Workouts
  2. 4|17|14 drylands and SCM

    • Yoga stretches last night for an hour
    • Weights this morning - upper body mostly
    • Running - 3 laps in outside lane, whatever that is (inside lap is 400M)

    as 16 x 15 seconds of fast running then stop, and go again on the 0:40

    SCM
    only had 30 or so minutes so I put the fins on and did:
    20 x 25 free hypoxic on 1:00, F
    • 15's for several then held 14's and a little less for the rest

    20 x 25 free on 0:30, F S
    • 16-17's



    Didn't go all out today because yesterday was an all-out day. Moreoverly, I did two work shifts today (16 hours). One important good thing however did revelate itself in the form of form, specifically sprint stroke form. I discovered if I recover my arm closer to center by shrugging shoulder towards my ear, then really drive fully stretched shoulder to the catch, I would make the 14's with less effort (of course with short fins on).
    The second set was to reinforce this new approach at easier pace with repetition.

    I am totally exhausted, had just 5 hours of sleep last night on top of this. Maybe this could be the reason for this possible stroke evolution, from lapse of concentration fortunately to the good side.

    Ciao

    Updated April 17th, 2014 at 11:43 PM by __steve__

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  3. Thursday, April 17, 2014 9:35-10:15am

    by , April 17th, 2014 at 04:01 PM (Fast Food Makes for Fast Swimming!)
    Monday afternoon I was with my kids at their soccer games, and I decided to help out my son's team warmup for the game. Nothing serious, just sit in the goal and block shots, etc. 8 year olds, how bad can it be? Well, Lesson #1, don't play soccer with open toed sandals... I had a kid come in close, he made his shot and the followthru of his kick caught my big toe on my right foot, and completely ripped off the toenail. Nothing left at all. Just a little ouchy, but I'll live. I took a few days out from the pool, as well as just R&R at home (still went to work) till this morning.

    I felt like a fish out of water this morning in the pool. My cardio is pretty much gone, and my stroke felt like garbage. My toe hurt a bit as my feet would kick in the water, occasionally striking each other as they passed.

    2 x 200 Free warmup
    I had to pause at the 200 to stretchout my right shoulder. Something just isn't right in there...gotta be getting old I guess.
    (400/400)

    My "kick my own butt into shape" set:
    2 x 400 Free Pull @ 5:00 (4:42s)
    2 x 300 Free Pull @ 3:45 (3:31s)
    2 x 200 Free Pull @ 2:30 (2:22s)
    1 x 100 Free Pull @ 1:15 (1:11s)
    (2000/2400)

    Finished off with a 200 EZ. My body was sore enough, and my cardio got a good kickstart back into action. Have to try again soon.

    -------------------------------
    2600 Yards


    It felt good knowing that I could maintain Stewart's intervals and times on the 400s pull that he did earlier in the week. Yeah, it doesn't matter that mine was SCY vs. his LCM set.

    I've also decided to register for the 2nd half of the season with USA-S to compete in the LCM meets. We have 3 available here in Wenatchee this summer. Apple Capital May 30-June 1st, Starlight Invite in early July, and the LSC Champs meet in late July. I can get my money's worth that way, but I have to get into shape to swim with the kids in meets. Can't fake that!!
  4. Week 81 - Thursday

    by , April 17th, 2014 at 03:06 PM (After a long rest)
    The past two days I have been walking around like an old man and I mean a really old man, as a result of lifting and focusing intensly on legs on monday night. Last night my legs still hurt pretty bad but in my insane mind decided to work on my legs yet again. I added a few back exercises just because I could not do legs only as a result of being in so much pain. Lets just say I had tears in my eyes on the first round of exercises. In particular the leg press exercises felt like someone had pushed hot pokers into my thighs and I literally had tears coming down my cheeks. I powered through the first round and this helped to loosen me up and by the 3rd round actually lifted the same amount of weight I did on monday with only moderate discomfort. We did the normal 3 rounds of 10,8,6 reps at 80%, max and fail per round.

    3x(left leg extension, right leg extension, left leg curl, right leg curl, leg press, lunges, lower back extension, lat pull down with hands inside, lat pull down with hands outside)

    I did 10 minutes of vasa trainer to finish the workout.

    This morning I woke up expecting to face plant as I got out of bed and despite still being in a lot of discomfort felt better relative to how I felt yesterday morning. I headed to the pool normal time and had a long warmup followed by a good pace set and by the end felt really good. My legs still hurt but not nearly as badly as I thought they would. Its my hope that by Saturday I am pain free. Watch this space!!

    Warm up
    4x(200 free on 2.40, 3x50 back on 40, 4x50 kick on 50)

    Main Set
    15x100 on 1.30 holding 1min

    Warm down
    5x100 easy

    Total 4200scy

    I found the warmup quite tiring today and was hurting pretty bad on round 1. In particular pushing off on turns sucked. I descended by round(not intentionally but I suspect I was loosening up). On the main set I held 59s and 1mins throughout with the exception of the last round where I went 56. I got done before my training partner Bill got done since he was going on a slower send off, so used his last 5 as a longer warm down. It was fun to see him picking up his times with a rabbit(me) slightly ahead of him. I asked him after the 1st one if he was ok with me swimming alongside, because I know it can annoy some people when they are tired to have me next to them. He thanked me profusely for pushing him, so I swam next to him until the last one where I let him have 5 seconds lead and then pulled him back throughout the 100. He went 1.07 on the last one and he was super excited since his hold time was 1.12. His last 500 he was holding 1.10s so his combined add up time was well under 6 mins. I enjoyed this also and used it as a way to get a nice long higher than usual warm down.
    Categories
    Swim Workouts
  5. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/18/2013

    by , April 17th, 2014 at 11:45 AM (Sarasota Y Sharks Masters GOLD Workout)
    We only have time for 1 hour today.

    LCM
    WARM UP:
    4 X 250 4:20
    1 X 200 kick

    2 X 200 3:20
    4 X 100 1:40
    8 x 50 :50
    Pull or swim

    3 X 200 IM 4:00

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  6. Mastered the art of Sleep Swimming today

    by , April 17th, 2014 at 08:49 AM (Mixing it up this year)
    Was up for 3 hours working on hospital issues yet I did still manage to make it to swim practice and work this morning. Today I mastered the art of sleep swimming!

    Yes you can swim with your eyes shut and sense when the light gets brighter so that you can open your eyes to do a flip turn here and there. The water was also so cold today that I decided to get out a little early.

    500 free
    500 free kick w/zoomers
    5x100@1:45 as 50 free/50 back w/paddles
    500 breast kick w/br fins
    5x100 drills w/snorkle mixed it up some

    Total 2500 yards
    Categories
    Swim Workouts
  7. Wednesday 4/16/14

    Wednesday 4/16

    AM only SCY

    400 swim every 4th 25 scull
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    6x75 @ 1:20 k/dr/swim

    2x25 @ :20
    2x50 @ :40
    2x75 @ 1:00
    2x100 @ 1:20
    2x125 @ 1:40
    :30 rest
    2x125 @ 1:40
    2x100 @ 1:20
    2x75 @ 1:00
    2x50 @ :40
    2x25 @ :20

    Going up: #1 FAST, #2 AE
    Going down: #1 AE, #2 FAST

    350 EZ

    Total: 3300
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  8. 04|16|14 LCM today and weights yesterday

    WARMUP
    200 easy free (fins)

    200 easy free

    KICK

    3 x 100 FK, S as 50 AFAP and 50 easy
    • fast's - 46, 56, ?? (legs hurt too much to see the clock)


    SPRINT

    6 x 100 free, (fins) on 3:00 as 50 fast / 50 easy
    • fast's - 29, 28, 30, 30, 30, 30


    7 x 20m fast (20m easy) free on 1:00

    1580m


    Could not bust a good 50 flutter kick today. That set produced the most painful acidosis in my frontal thighs ever. Rest did not help and the easy kick back to start wall seemed to just ferment it further. Right leg got it worse so I seem to favor it. Nevertheless, I must get my kick back on line now ! as it's getting late.
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  9. April 16, 2014

    by , April 16th, 2014 at 04:33 PM (Workout Swimmer)
    Didn't realize I hadn't been on here in so long. Swam like crap this morning. Felt like I was swimming in sludge. It's amazing how much can change in a week. Last Wed, the water temp was 78, and I swam really well. Monday I swam well also. Today the air temp was back down to 38 again, water temp back up to 81, and I felt like a salmon going upstream. Got the distance in, but the quality just wasn't there.

    500 back/free
    300-200-100 Pull w/20 sec rest btwn ea
    10 x 50 non-free @ 1:00 (some of these were breast/free by 25's)
    4 x 400; last 2 pull
    6 x 150 swim/stroke or kick/swim
    200 breast/free
    Total: 4000LCM
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    Uncategorized
  10. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/17/2013

    by , April 16th, 2014 at 03:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 150 3:00
    4 X 100 1:50

    8 X 100 free 1:45
    Build second 50

    3 x 100 kick 2:20
    1 X 50 swim

    8 x 100 IM 2:00

    6 X 200 pull 3:20
    1-3: long and smooth
    4-6: descend

    WARM DOWN: 4 X 50 easy

    4350M
    Categories
    Swim Workouts
  11. Struck Down, April 16

    by , April 16th, 2014 at 03:08 PM (The FAF AFAP Digest)
    The cold I started getting turned very ugly and seems to have devolved into bronchitis. I've been out of the water for 5 days and don't think I'll be able to train with some intensity for awhile. Given this, I'm about 95% sure I'm scratching Canadian Nationals. I won't really have had a good period of training after resting for my last two meets. I had been hoping for about 4 1/2 weeks of solid training. Without that, I just won't be in shape to do 100s at a multi day meet and it doesn't seem worth the time and expense. Disappointing. I may try to reboot and do 50s at a long course meet in Buffalo on June 7 instead.

    Cough cough.
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  12. Week 81 - Wednesday

    by , April 16th, 2014 at 02:59 PM (After a long rest)
    I was again VERY sore this mnorning. Why is it that the second day after weights hurts more than the first. In fact this morning I was so sore I almost locked up getting out of bed. Luckily I did not face plant on the floor or anything like that.

    I got to the pool early this morning and used the time to get in a start swimming early with the thought that I would loosen up; it never actually happened and I just hurt for longer than normal. It was a funny workout because I swam longer than normal but did about the normal yardage for a wednesday workout.

    Warm up
    400 free with snorkel
    8x50 catchup on 45
    8x200 back on 2.40 swum as 75 stroke, 25 drill, 75 stroke, 25 drill

    Main set
    3x(75 kick on 1.20, 50 swim on 35, 25 underwater on 40, 25 underwater on 40, 50 swim on 35, 75 kick on 1.20) - Tom said to do 6 rounds as 75,50,25, but that meant kicking without a kick board so I switched it slightly
    100 easy
    4x300 swim on 3.30 holding 1.05 pace with snorkel
    100 easy
    16x25 on 40 holding 200 pace with a turn

    Warm down
    200 easy

    Total 4500scy

    I was holding 1min pace on the kick 75s, 30s on the free 50s and taking one breath on the underwaters and going 21-22s. On the 300s I held 1.05 pace but it felt terrible and I was struggling with push offs due to my leg pain on my turns. The 25s I was holding 13-14s.

    I plan on inflicting more pain tonight by working my legs again. As they say, what does not kill you makes you stronger. With under 4 months til worlds I need to pick up my game and work my legs.

    I found out this morning that even more of our team will be heading to worlds in Montreal. We will have a group of 8 plus family currently going and its my hope we may get a couple more.
    Categories
    Swim Workouts
  13. short workout today

    by , April 16th, 2014 at 10:58 AM (Mixing it up this year)
    my right eye is swollen and goopy from my allergies. Ran out of Mucinex so I had to wait on my daughter to get home late last night. Starting to get everything back under control, but this will take about a week to get over.

    This is why I am starting to rethink ever doing a spring time meet out of my area. Just can't afford the allergies that comes with it and I hate having to take meds. Mucinex DM, Visine, Garlic and Cranberry. What a great combination.

    Even with all that my swimming today was great but I had to hurry in to change before the mob got in so I wouldn't have to answer questions about why my eye was now almost swollen shut. It is better now.

    500 free
    500 free drill w/fins & snorkle
    10x100@1:45 free w/paddles & bouy holding 1:24's rather fast for today I thought
    6x50@1:00 free
    200 free EZ

    Total 2500 yards
    Categories
    Swim Workouts
  14. Tuesday 4/15/14

    Tuesday 4/15

    PM only SCY + Weights

    PM swim:

    400 swim w/ fins + snorkel
    8x50 @ 1:00 odd: k/dr, even: dr/sw
    8x25 @ :40 under H2O kick w/ fins

    4x400 @ 5:00 AE FR pull w/ buoy + paddles + snorkel
    4x100 @ 1:15 D1-4
    4x100 @ 1:10 AE MAKE

    3x200 @ :10 rest
    #1 - FR kick w/ board + fins
    #2 - FL kick w/ board + fins
    #3 - FR swim EZ

    Total: 4000

    Weights:

    3x10 pull-ups
    3x10 DB shoulder press (20, 30, 30)
    3x10 DB single-arm bicep curls (20, 30, 30)
    3x10 DB triceps extension (30, 40, 40)
    3x10 DB single-arm row (30, 40, 40)
    3x10 DB bench press (25, 35, 40)
    2x 3x10 "empty cans" (5, 8)
    3x15 hip abductor (90)
    3x15 hip adductor (90)

    So I was playing in a soccer tournament all weekend. Yesterday I could barely get out of bed. 5 games in 30 hours totally drained me. I switched my weights up and did arms today because my legs are still incredibly sore.
    Categories
    Swim Workouts
  15. Friday 4/11/14

    Friday 4/11

    AM only SCY

    300 swim
    300 pull w/ buoy + paddles + snorkel
    200 swim
    200 kick w/ board
    100 swim
    100 I.M. drill

    12x50 @ 1:00 odd: k/dr, even: dr/sw

    3x400 broken I.M.
    #1:
    4x25 @ :05 rest FL
    100 @ :15 rest BK
    2x50 @ :10 rest BR
    100 @ :30 rest FR

    #2:
    2x50 @ :10 rest FL
    4x25 @ :05 rest BK
    100 @ :15 rest BR
    4x25 @ :05 rest FR

    #3:
    straight 400 I.M.

    300 EZ

    Total: 3300
    Categories
    Swim Workouts
  16. Week 81 - Tuesday

    by , April 15th, 2014 at 02:33 PM (After a long rest)
    I lifted hard last night and my legs were like jello when I woke this morning. The feeling did not improve during my practice and I was very tired pysically today. I am hopeful that the feeling is just a reaction to focusing on my legs more than usual. I am determined to build strength in my legs and know that this will help in the long run, but oh how sore I am right now.

    Warm up
    4x(3x100 free with snorkel on 1.30, 2x50 on 1min fast, 2x25 kick fast on 30)

    Main set
    6x300 free on 3.30 descend 1-3, 4-6
    12x25 on 40 at 200 pace

    Warm down
    300 easy

    Total 4200scy

    This practice went pretty quickly but I just felt sluggish the whole way through. I was struggling on the 50s during warm up to get any speed, but by the end still felt stiff and sore but had improved. On the 50s in the warm up I was going 29s and 30s, and on the kick was holding 18s. On the 300s I went 3.15, 3.10, 3.06, 3.16, 3.11, 3.05. Unlike when I normally swim 300's I had to fight the whole set to keep this pace, I had no easy speed at all today. On the fast 25s I was holding 13s to my feet.

    I am lifting again tomorrow night and will work my legs again no matter how badly I still hurt, but I really hope I am feeling better by then.
    Categories
    Swim Workouts
  17. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/16/2013

    by , April 15th, 2014 at 01:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    Today we will swim SC for the first hour and finish in the LC pool.

    SCY
    WARM UP:
    3 X 150 2:30
    5 X 1001:30
    8 X 50 :50

    6 X 50 kick 1:15
    1 X 100 swim

    8 X 100 2:00
    50 stroke/50 free

    LCM

    1 X 300 free 5:15
    1 X 200 IM 4:00
    1 x 100 kick 2:30
    Two rounds

    WARM DOWN: 4 X 50 easy

    3950 Y/M
    Categories
    Swim Workouts
  18. It was a good meet despite the allergies

    by , April 15th, 2014 at 08:47 AM (Mixing it up this year)
    First day of Nationals was fantastic a great 1650 and 1000 which I negative split the 1000. The rest of the races were all just a little bit faster than my best for the season which I am thankful for considering something was in bloom in Sarasota that I could not tollerate. Each day my allergies got progressively worse. Thankfully I made it thru.

    Yesterday I did an easy swim with no flip turns. Every time my head went under water it felt like it would explode.

    Today (Tuesday) I was feeling better in the pool. Still trying to get rid of all the mucus and congestion. So this was an easy one or was it?


    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/paddles & bouy holding 1:26's
    500 free kick w/zoomers
    300 free w/snorkle
    200 breast kick

    Total 3000 yards
    Categories
    Swim Workouts
  19. Q: Does USMS have a Level 4 coach certification class?

    by , April 15th, 2014 at 01:00 AM (Questions from Coaches)
    Q: Does USMS have a Level 4 Masters coach certification class?

    A: The USMS Coaches Committee has developed criteria for awarding Masters coaches a "USMS Level 4 Certified Masters Coach" designation. This designation will not be earned by taking a class, but by fulfilling a list of requirements that reflect the values of U. S. Masters Swimming in the areas of:

    • Contribution
    • Achievement
    • Growth & Retention
    • Leadership
    • Education

    The prerequisites for applying for Level 4 certification are:

    • Must be a USMS Level 3 Certified Masters Coach
    • Must have at least five years of Masters coaching experience
    • Must hold current certification for: CPR, First Aid, AED, and Water Safety for Swim Coaches (or a Lifeguard Certificate)
    • Must earn a minimum of 650 total points from the categories listed in the application for certification

    Coaches interested in applying for the Level 4 certification must register online and submit their completed application between July 1 and July 15, 2014. The registration fee is $50 ($40 for USMS recognized coaches). Online registration and application submission will only be open during this time period. Registration links will be posted on the usms.org website and in future editions of STREAMLINES for Coaches.

    A review panel selected by the USMS Coaches Committee will review each application and notify applicants of the status of their application by August 1, 2014. If deficiencies exist, applicants may correct these deficiencies by August 15, 2014. Coaches receiving the USMS Level 4 certified Masters coach designation will be recognized at the U.S. Aquatic Sports convention this September in Jacksonville, Fla.

    If the applicant cannot correct the deficiencies by the deadline, the applicant can resubmit his or her application (at no additional fee) during the next submission period scheduled in the spring of 2015.

    Updated June 25th, 2014 at 01:27 PM by Bill Brenner

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  20. Week 81 - Monday

    by , April 14th, 2014 at 10:17 PM (After a long rest)
    I had a decent nights sleep but woke two hours before my alarm was supposed to go off and struggled going back to sleep. I got up and headed to the pool a little early but half way to the pool realized I had given my key up last week because I was out of town and as a result I had to sit outside the pool until the life guard arrived.

    The pool was setup for long course again today and I had another good workout today. I generally felt pretty strong in the water. I have enjoyed swimming long course and I am feeling somewhat adjusted already.

    Warm up
    400 free with snorkel
    6x50 catchup on 50

    Main set
    12x200 pull on 2.40
    10x50 with fins on 1 min swum 25 streamline kick on back and 25 sprint free
    10x50 free on 1.20 swum at 400 pace

    Warm down
    200 easy

    Total 4300 LCM

    I held 2.18-2.20 on the 200s pull and felt good throughout the set. On the 50s with fins I was holding 30s. On the fins at 400 pace I was turning at each 50 and holding 32s.

    Tonight i I lifted and focused on legs. I did 3 rounds with 10,8,6 reps per round at 80%, max, fail by round.

    3x(leg press, left leg extension, right leg tension, left leg curl, right leg curl, free weight left leg lung, free weight right leg lung)

    10 minute on vasa trainer.
    Categories
    Swim Workouts