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  1. Sun-Mon Mar 6-7

    by , March 7th, 2016 at 06:24 PM (Senior Sprinting)
    Sunday, nada

    400 warmup
    6 x 25 from the blocks
    Swim Workouts
  2. 3|7|16 SCM

    20 x 50 fr on 1:30
    • slow (low 40's - high 30's)

    10 x 50 fr on 2:00
    • 25 slow / 12.5 sprint / 12.5 slow

    8 x 50 kick on 2:00
    • 25 flutter kick / 25 frog

    Body doesn't feel quite right - can't put a finger on it.

    Some of the frog kicking was done alternately (i.e. left leg frog - right leg frog), very difficult. Might be a good drill.
  3. Sarasota Y Sharks Masters 5:30 AM Workout 03/08/2016

    by , March 7th, 2016 at 01:29 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:20 3:00
    5 X 100 1:40 1:30
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    8 X 100 2:00 #4 on 3:00
    All 8 strong--85/90%

    3 X 50 perfect 1:10
    1 X 100 fast 2:00
    3 x 50 perfect 1:10
    1 X 50 fast 1:30
    3 X 50 perfect 1:10
    1 X 50 fast --
    1 X 50 easy

    1 X 400 6:00
    1 X 300 4:30
    1 X 200 3:00
    1 X 100 --

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  4. Albatross Meet Report, March 5

    by , March 7th, 2016 at 11:08 AM (The FAF AFAP Digest)
    I journeyed down on Friday night with Jim to the Albatross Meet in MD. It's always a fun meet and it was great to see all my PV buddies. I had one of my best days in the pool, setting 4 world records in the 55-59 age group. Could not be happier!

    50 back, 30.12, PR (old WR was 32.62)

    Looking at the video that Jim took, I had one of my best backstroke starts ever, getting off the blocks very fast. At this meet, the officials stand right on the 15m line; they're used to Susan and me pushing it. So I decided to take one less kick each length than I did at NE Champs to be safe. As a result, I had a bit of a glide going into the turn -- the only mistake in the race. Well, my second breakout could have been a little smoother too. I did have a solid finish with no glide. At first, I thought I went a 30.42 so was just thrilled when I saw that my official time was actually 30.12.

    100 back, 1:10.08 (old WR was 1:12.23)

    This race went much better than the one at NE Champs where I swam a 1:11.7 (almost 2 seconds slower). Mostly because I didn't feel like I had a brick on my chest from the cold water, I think. Still, I had only swum this race once since March 2012, so I took it out cautiously. Too cautiously. My splits were 34.5 and 35.5 -- basically an even split with my start. I really came roaring back on the last length. My UWs were much better than at NE Champs as well. Next time I swim this (maybe at Canadian Nationals), I think I can take it out a second faster. Still, I was very happy with the time and the record! Making progress in this event.

    50 fly, 29.39 (old WR was 31.13)

    This race was fairly well executed too. Great start, hit my walls, good UWs. I just felt like I died a bit the last 5 meters. And I felt, having done virtually no fly the last month, that my turnover was just a tick slow. (Jim says this is false, but that was my internal feeling during the race.) But I was super happy with my time, especially for my third race of the day. It was .5 faster than I went last year at this meet and is only .1 slower than my 50-54 world record. It's my second fastest time ever.

    I was pretty beat after this race. I knew I had at the most 20 minutes before my heat of 50 free would go off. Because of the tight turnaround, I've never swum 50 free at this meet. But I decided to give it a whirl ... I thought that, possibly, I might have a shot at the national record of 28.49.

    50 free, 27.81 (old WR 27.91)

    I had a tight race with two other women, one a fast 25 year old who had just outtouched me in the 50 fly. I had a great start off the blocks, but didn't do as many UWs as I wanted to on the first length. Three of us went into the turn dead even. But I had a great Lochte turn and UW and pulled slightly ahead, just holding them off going into the wall. This time, avoiding a mistake from NE Champs, I only took one breath the second length. I was super surprised and happy with my time, just getting under the world record. I'm pretty sure that I can swim faster than this if I were fresher. (It was only .04 slower than my December time where I swam it as the second event of the day.) It is a rare day indeed when I swim 4 events in one day (in under 4 hours). But I did at NE Champs on day 2 where we ended with a relay, so I thought I should try it here. I'm very glad that I decided to make the attempt! For my efforts, I won a nifty Fastest Woman in the Pool plaque at the social later that night.


    So very pleased with the meet. Jim swam very well too, doing his best times in his age group. I had some insomnia at the hotel, but slept like a rock last night. My elbow was not too bothersome at the meet. My chiro told me to wear my compression sleeve 24/7 and that seems to have helped. Excedrin and ibuprofen helped too. Now I need to get back to training!

    I saw that the info for Canadian Nationals is up. The order of events looks pretty good, but there is no great place for me to do 50 free again ...

    Here are the results from the meet:

    Updated March 7th, 2016 at 12:20 PM by The Fortress

    Masters Swim Meets / Events
  5. Week 180 - Monday

    by , March 7th, 2016 at 08:53 AM (After a long rest)
    I am still sick and my breathing is still labored. I am heading back to the doctor later today for the third time. I am wondering if I have walking pneumonia. I know I am not a doctor and should not self diagnose but from what I can tell my symptoms seem to match.

    I was out of the water since Wednesday due to a combination of sickness and my daughter had her end of season TAGS meet. She swam great doing best times in all 3 back distances. She finaled in the 200 back and dropped another second going 2:16.35. I felt pretty bad most of weekend breathing wise and being in a pool all weekend did not really help. The original venue for the meet had a problem in the pump room and the meet was moved at the last minute to a much smaller capacity venue. With what they had available the meet organizers did a good job but what an embarrassment for the North Texas LMSC. My daughters team did awesome and ended the meet in 4th place with only the monster programs of the woodlands, Nitro and Lakeside beating us. We had a lot of kids swim well but also a lot of kids added time which makes me order how well we could have done if everyone was on this weekend. Still an exciting meet.

    Today was was back at it and despite still being short of breath I worked out. Today was an aerobic workout.

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

    main sets
    9x300 pull on 3:45 descend 1-3,4-6,7-9
    100 easy
    6x125 kick on 2:10

    warm down
    200 easy

    i went 3:12,3:09,3:05 by round on the 300s and despite not feeling great I got into a groove. On the kick I was coming in on 1:50/1:51.

    Tomorrow I have an out and back business trip to Phoenix but won't get a chance to swim. I hit the ground at 8am and don't stop until I head back to the airport at 5:30pm. Crazy day!
    Swim Workouts
  6. March 7, 2016

    by , March 7th, 2016 at 08:38 AM (Workout Swimmer)
    Getting tired of swimming solo - seems like ever since Christmas, this has been the case, more often than not. Today was no exception.
    600 warm-up
    2 x 300 pull, second w/paddles
    10 x 50 kick
    8 x 100
    2 x 500
    300 breast/free
    200 cooldown
  7. 3|6|16

    20 x 30m on 1:00 as (dive from side) 15m UWDK or fr sprint / 15m br

    5 x 30m on 2:00 as (dive from side) 15m UWDK or fr sprint / 15m bk
    • practice bk 2 br flip turn

    5 x 17.5m on 2:00 as fr sprint

    20 x 10m fr sprint on 0:30

    Did something similar yesterday - high repetitions, concentrate on form, use quick non-vigorous sprinting and shallow catch. Allows me to work on whatever element I failed to execute properly on the prior effort (there's always something). The short interval keeps me productive within my attention span, and very short efforts keep muscles at working close to RP levels at a greater net volume.

    Yesterday I also went heavy with weights for lower body. Half DL's with barbell raised, and kneeling DBDL (on bench with weights from floor)
  8. Fri Mar 4

    by , March 4th, 2016 at 08:45 PM (Senior Sprinting)
    400 warmup
    22 x 25 easy/fast or fast/easy. Some free, some fly, some kick, some w fins. Lots of rest in between each.
    Swim Workouts
  9. 3|4|16 dry


    10 minutes walking nowhere fast - 3.2 mph
    5 minutes running nowhere faster - 9.0 mph

    (light to medium)
    • 1 x 20 x 45- slow lengthening / fast contracting

    • 4 x 10 with stretch cord hooked under bent knees

    Negative pullups
    • 5 x 5 x BW

    Teres minor lengthening therapy
    • 1 x 30 x 3lb (each arm)

    (medium to heavy)
    Side plank with top foot raised about 2 feet, top hand behind head, then do knee to elbows
    • 3 x 6 (each side)

    Standing calf raises on machine
    • 1x20x500+BW

    Kettle bell shoulder presses (one arm)
    • 4 x 10 x (20, 25, 30, 35 resp)

    I've not quite followed my "no alcohol" policy 100% lately. Consume about 20% what I did before. Not certain if my 4 weeks of little alcohol has translated much in the pool, but I do believe I am slightly leaner

    Updated March 5th, 2016 at 11:36 AM by __steve__

  10. Sarasota Y Sharks Masters 5:30 AM Workout 03/07/2016

    by , March 4th, 2016 at 11:45 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:30 3:30
    3 X 100 2:00 1:45
    4 X 50 1:05 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick + 100 swim

    1 x 100 IM 2:00
    2 X 50 1:15
    Four rounds.
    50's: round 1 fly, 2 back, 3 breast, 4 choice/no free

    1 X 200 3:00
    1 X 150 3:00
    Four rounds--pull
    200 is strong
    150 is recovery

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  11. 3|3|16

    About 40 minutes of swimming yesterday. Started Raceclub's yoga for swimmers - core (via youtube), which has heavy upper body stuff (for me) but I stopped because upper body felt exhausted. Instead, I worked core and lower back on my own.


    300 warmup fr with snorkel and fins

    10 x 30m as 15 fast fr / 15 easy br (+ turn)
    • (fasts) implement streamline, light/quick sprint, AFAP kick

    20 x 30m as 15 fast fr / 15 easy bk (+ turn)
    • (fasts) same as other fasts

    10 x 25m as 12.5 fast fr / 12.5 easy UWFK, UWDK, or UWfrog
    • (fasts) same as other fasts

    10 x 25m as 12.5 fast fr / 12.5 float and walk
    • (fasts) same as other fasts

    1700 isn't much meterage, but 700 of it was close to 50 pace, a significant factor

    Updated March 4th, 2016 at 11:56 AM by __steve__

  12. Wed-Thur Mar 2-3

    by , March 3rd, 2016 at 07:48 PM (Senior Sprinting)
    Wednesday, nada

    125 warmup
    6 x 25 w running dive, 4 free, 2 fly
  13. Sarasota Y Sharks Masters 5:30 AM Workout 03/04/2016

    by , March 3rd, 2016 at 01:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    5 X 100 1:45 1:30
    1 X 250 4:00 --
    Two rounds. Round 1 intervals left, 2 right

    1 X 200 kick 4:30
    8 X 50 kick 1:15--2nd 25 fast

    20 X 50 1:05
    odd: perfect stroke
    even: strong--85/90%/
    All choice

    2 X 250 3:45--last 100 fast
    2 X 150 2:15--last 50 fast
    4 X 50 1:00--strong
    4 X 50 1:00--WARM DOWN

    Swim Workouts
  14. Workout 03/03/16: morning

    by , March 3rd, 2016 at 10:34 AM (Maple Syrup with a Side of Chlorine)
    200 free/200 back/200 im drill

    2 x [first round free with snorkel, second round back]
    - 100 kick with AK
    - 200 swim with AP (b/r/l/b)
    - 150 as 50 with FF, 100 strong pull with buoy
    - 30 sec rest
    - 8 x 25 on :30 [odds - perfect free, evens = fast IMO rd1, breast rd2]
    - 1 x 50 easy
    - 30 sec rest

    100 loosen and out
    (Solo/Rec/2100 yds/40 min)
    Worked on breaststroke technique with Carrie. I haven't found much power in the kick, but was able to increase turnover by moving the kick a little sooner then I normally do. Trying to drop even a second between now and the Harvard meet.
    Swim Workouts
  15. Week 179 - Wednesday

    by , March 2nd, 2016 at 09:02 PM (After a long rest)
    I was once again congested this morning. I had a good night of sleep but felt tired and pretty sorry for my self.

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

    main sets
    6x100 streamline back kick with fins on 1:20
    4x(4x25 on :35 done as open, close, easy, fast)
    16x50 free on :55 done as 2 smooth/easy, 2 at 200 race pace
    100 easy
    6x(100 IM on 1:30, 50 back on :40, 50 easy free on 1min)

    warm down
    200 easy

    i felt hideous on anything requiring any effort today but managed to hold :26/:27s on the race pace 50s. I felt a little better on the IM and back set and went 1:07/1:08 on the IMs and :29/:30 on the 50s back.
    Swim Workouts
  16. Wed Mar 2

    by , March 2nd, 2016 at 04:00 PM (The FAF AFAP Digest)
    I did 1200 EZ at LA Fitness then went to a chiro appt. The ART alway helps immediately. I feel like my elbow hasn't improved much the last couple days. I know I'm in a rush for it to heal, but I was thinking that maybe I'm just hypersensitive to all aches and pains as a result of tapering. I always seem to analyze every nick or tweek during taper WAY more than during regular training.

    Psych sheets are out:

    I'm signed up for:

    Sex Distance Stroke Time
    4 Women 50 SCM Back 0:30.27
    10 Women 100 SCM Back 1:14.50
    21 Women 50 SCM Fly 0:29.89
    24 Women 50 SCM Free 0:28.20

    I've signed up for the 50 free at Albatross before, but I'm not sure I've ever swum it there. There is only about 15-20 minutes between 50 fly and 50 free, so it's tough to get it in. I'm usually too tired.

    I am going to drive up with Jim Thornton. It will be good to have some company for the long drives.

    Now I'm off to ice and pulverize some ginger and drink down a shot.

    Updated March 2nd, 2016 at 04:08 PM by The Fortress

    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 03/03/2016

    by , March 2nd, 2016 at 12:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 250 4:00 3:45
    4 X 50 1:00 :50
    1 X 150 2:30 2:15
    4 X 50 1:00 :50
    Descend each group of 50's 1-4
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick--every 4th length sprint

    1 X 150 moderate 2:30
    1 X 100 strong--85/90%-- 2:30
    Four rounds

    3 X 50 1:10
    1 X 100 @ 100% 2:00
    3 X 50 1:10
    1 X 50 @ 100% 1:30
    3 X 50 1:10
    1 X 50 @ 100% 1:30
    4 x 50 warm down 1:00
    Groups of 3/50's are to be done easy. All out swims are choice.

    Swim Workouts
  18. 3|1|16 SCM and weights


    500 of very easy fr with snorkel

    • alternate 2-beat / solid 6-beat per 25 (to reinforce leading stroke with a steady 6 beat kick)

    8 x 5 - 15 seconds on 1-2 minutes swimming free against bungee resistance

    1 minute easy free (as above) adjusting catch and insweep

    Was curious about efficiency and experimented, tied to the elastic cord. Easy, if I move forward at same effort the technique would be more efficient. Had an exposť during this. Discovered if I catch and insweep less deep, not only would my shoulders be loaded less, but I would move forward a significant distance! All this time I've been catching water and pulling too deep, giving the joints unnecessary abuse.


    Chest, back , shoulders, RC, calves

    Updated March 2nd, 2016 at 12:57 AM by __steve__

  19. Week 179 - Tuesday

    by , March 1st, 2016 at 10:24 PM (After a long rest)
    Yesterday I was feeling really bad and actually got up and headed straight back to bed. I even made a doctors appointment thinking I had the flu. Luckily my flu test later tested negative(thank goodness). My doctor still thinks most of my breathing issues are allergies but I don't believe allergies cause a fever so I had something else going on. On Sunday I was running a fever and I obviously have something going on(likely viral I would guess). As the day went on yesterday I started to feel better and this morning I woke up feeling pretty good. I decided to go to the gym and see how it went. As it turned out I felt heavy but generally was much better than Saturday and way better than today.


    5x(1:30 vasa swim trainer, :30 rest)
    2x(shoulder exercises with bands)
    5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    6x(1:30 vasa swim trainer, :30 rest) all out

    I used the medicine ball, the ab roller and the bench for elevated planks. I did two sets of ab wheel per round.


    400 free with snorkel
    6x50 catchup on :45
    6x50 kick on 1min
    20x50 free at 1000 pace to me feet on :50
    200 easy
    4x(4x25 on :40 done as open, close, easy, fast with fins)
    300 easy

    i held :29s all the way to the last 50 where I dropped to a :27. I was surprised how I did on this set. I need to drop the send off time in this set. I really should be able to hold this pace on next to no rest. Today was not that day however!
    Swim Workouts
  20. Tue Mar 1

    by , March 1st, 2016 at 08:43 PM (Senior Sprinting)

    400 warmup
    6x25 push afap, 4 free, 2 fly