View RSS Feed

All Blog Entries

  1. Sarasota Y Sharks Masters 5:30 AM Workout 11/10/2014

    by , November 7th, 2014 at 12:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    1 X 200 3:30 3:20
    4 X 75 1:30 1:20
    3 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    8 X 50 kick 1:15
    1 x 100 swim

    2 x 100 IM 2:00
    4 X 50--1 of each-- 1:15
    Three times through

    5 X 200 pull 3:20
    Negative split and descend

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  2. Wed-Thurs, Nov. 5-6

    by , November 7th, 2014 at 11:54 AM (The FAF AFAP Digest)

    Wed: Drylands:

    15 minutes on ellipse
    rehab ex
    straight arm dips, 75 x 3 x 52
    good mornings, 85 x 4 x 5
    kneeling ab crunches, 130 x 3 x 12
    explosive leg press, 175 x 3 x 15
    explosive leg extensions, 105 x 3 x 15
    tricep press, 60 x 4 x 8
    1 legged bicep curl, 10 lb DBs x 3 x 15
    plate crunches, 10 x 3 x 15
    seated row, 70 x 3 x 8

    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    100 chest press fly
    100 single arm fly
    100 EZ

    Main Sets:

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

    I did a modified version of a set that I assigned my team on Wed night:

    3 rounds w/fins:
    4 x 25 shooters w/fins @ :40
    1 x 50 EZ @ 1:10
    4 x 50 fast dolphin kick on back, hold best average on ascending rest intervals: 1:00/1:10/1:20 (held 25-26, 24 on last one), did regular backstroke kick on 3rd round bc quads were sore
    1 x 50 EZ @ 1:20
    4 x 25 1 breath free @ :30
    1 x 50 EZ @ 1:30

    200 EZ

    10 x 25 breast @ 100 pace @ :40
    100 EZ

    Total: 3400

    Got a deep tissue massage afterward. My over worked quads and calves were sore.


    The best average 50s were painful and I probably started out too fast. But the ascending rest helped me hold the same time. I"m not sure what sets to do today at the pool ... It's hard to create novelty when you're mostly kicking ...
  3. Short course friday

    by , November 7th, 2014 at 08:21 AM (Mixing it up this year)
    The pool was short course due to laziness. It was nice and empty since the Rock n Roll marathon is tomorrow.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free went 1:27,1:27,1:27,1:26,1:24
    500 free kick NO fins in 13:25
    500 free w/snorkel maintain 6 beat kick

    Total 2500 yards
  4. 11|6|14 LCM

    by , November 6th, 2014 at 09:23 PM (Blog)
    400 warmup/drill with fins

    50 flutter kick for time with snorkel
    • 46 flat (2 seconds off from where I was last winter/spring, but 1 second faster than last week)

    650 of drills with and without fins and snorkel

    Vertical kick
  5. We'd & Thurs, nov 5&6, 2014

    by , November 6th, 2014 at 09:05 PM (Trying to Train Smarter, Not Just Harder)
    So sore from Tuesday!

    Wednesday was rather abbreviated, as my son-in-law was having an appendectomy & I had to go play Grandma, thus I had to get out of the pool early
    500 back/free
    300 kick
    12 x 50 pull @ :45
    5 x 200, alt IM twitch and Free
    300 breast/free
    Total 2800

    Thursday just went to the gym:

    ~100 crunches on the exercise ball
    3 x 15 pull up's on the TRX
    3 x 15 arm pulls 50lb
    Another ~100 crunches on the exercise ball
    90 sec flutter kick on the Bosu ball
    Feet behind my head to stretch out my thighs
    reverse sit-ups
    25 butt squeezes with feet elevated on Bosu ball
    Plank for 90 sec x 2
    set of 12 both directions - we'll just call them side stretches with weights x 2
    20 Russian Twists w/medicine ball x 2
    then repeat:

    90 sec flutter kick on the Bosu ball
    Feet behind my head to stretch out the back of my thighs
    ~30 reverse sit-ups
    25 butt squeezes with feet elevated on Bosu ball
    Plank for 90 sec x 2
    set of 12 both directions of side stretches w/weights x2
    russian Twists w/medicine ball
    Yoga stretch twice both directions
    Then to weights - each station I do generally 3 sets of 12-15 reps
    Triceps machine (70lb)
    Inner thighs (80lb)
    Leg Press (250lb)
    Lat Pull Down(70lb)
    Back Extension (100lb)
    Rotary Torso Twist(50lb)

    Total ~50 mins.
  6. Sarasota Y Sharks Masters 5:30 AM Workout 11/07/2014

    by , November 6th, 2014 at 01:42 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Last practice before our meet this weekend.

    WARM UP:
    1 X 200 3:30
    2 X 100 1:50
    4 X 50 descend 1:00
    Two rounds

    1 x 200 kick + 100 swim

    12 X 50 1:20
    #3-6-9-12 are fast

    $$$$$$$ Block Work $$$$$$$$$

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  7. Fly drill day again

    by , November 6th, 2014 at 08:12 AM (Mixing it up this year)
    Still babying my right neck and shoulder muscles but I did want to get some fly drill in anyway.

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/snorkel
    200 torque drill w/snorkel no paddles
    200 angel arm fly w/snorkel
    200 1 arm fly
    200 fly kick w/zoomers
    500 free kick NO FINS! in under 18 minutes I have gotten slow with my kick but this one was much better than normal.

    Total 2500 yards
    Swim Workouts
  8. Mid week mediocre workout

    100 25r/25l 50 swim
    100 kick
    100 IM drill
    100 w/bouy breathe 1/5
    100 build
    8 x through
    -50 free @ 50
    -25 drill @ 30 IM order
    -25 sprint@ 40 IM order

    400 free @ 6:20
    400 IM @ 7:20
    400 free @ 6:00 faster than first one
    400 IM @ 7:00 faster than first one
    100 EZ

    16 x 50 done as
    -2 @ 50
    -1 @ 1:05
    -1 @ 50 sprint, no breather second 25 (failed)

    100 EZ


    This was my kind of workout but I didn't shine very much. Felt good but the speed just wasn't there. I blame work.
  9. Week 110 - Wednesday

    by , November 5th, 2014 at 08:13 PM (After a long rest)
    I again slept well last night and woke ahead of alarm this morning. Despite the good night of sleep I was very sore from weights.

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

    main sets
    10x75 all swum as 25 kick, 50 free
    1x75 on 1:05
    2x75 on 1min
    3x75 on :55
    4x75 on :50
    100 easy
    16x50 on :50 swum at 200 race pace to your feet. Skip 1 if you miss your target time
    100 easy
    6x100 breastroke kick on 2mins
    3x200 free on 3mins perfect stroke working on under water off the wall for 4 black lines on bottom of the pool

    warm down
    100 easy

    i felt pretty awful on the transition set; just tired. On the race pace set I ended up failing on 13 which was one more than last week, but this was one tough day and I had to fight almost out of the gate to get on pace. This set was really tough. The rest of the workout was swum as active recovery. The under water work off the turns was good and I surprised myself with how far I went.

    I am at a company offsite meeting the rest of the week so will be swimming in Athens, TX tomorrow. Athens is a very small town in east Texas.
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 11/06/2014

    by , November 5th, 2014 at 06:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:00
    3 X 100 1:40
    Two rounds

    1 X 200 kick + 100 swim

    4 x 100 2:30
    odd: easy even: 85/90%--choice

    3 X 25 sprint :45
    1 X 25 easy 1:15
    Four rounds--choice

    1 block swim--optional

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  11. Oh fins

    by , November 5th, 2014 at 08:38 AM (Mixing it up this year)
    I only used the fins during warmup.

    500 free
    500 free kick w/zoomers
    10x50@:50 free holding 42
    200 free kick
    5x100@2:00 back held 1:40
    200 free kick
    200 free w/snorkel
    100 free kick w/snorkel

    Total 2700 yards
  12. Workout 11/04/14: evening

    by , November 4th, 2014 at 11:19 PM (Maple Syrup with a Side of Chlorine)
    Haven't been swimming as much as I would like (still), but things are busy these days. Still planning on at least one day at the BU scm meet next month. Enjoyed a great swim with the team tonight, inspired by RickMile's post today ...

    200 swim/200 kick/100 skull-swim/4 x 25 build (plus 100 IM drill)

    200 pull on 4:00 (did 300)
    4 x 25 on :40 build
    150 pull on 3:00 (did 200)
    6 x 25 on :45 sprint
    50 easy kick
    100 pull on 2:00 (did 150)
    8 x 25 on :50 (odds choice, evens sprint)
    4 x 50 on :50 even split
    200 loosen and out
    (Masters/Rec/2250 yds/55 min)

    Great night with Greg, Rachel, and Carol. I look forward to group practices.

    Here is a picture I took today while driving about; fall is fading quickly here in Vermont:
    Swim Workouts
  13. Week 110 - Tuesday

    by , November 4th, 2014 at 09:48 PM (After a long rest)
    I had another good night of sleep. Once again I worked the weights hard this morning followed by a 2100 yard loosen up swim.

    10 minutes on vasa swim trainer, done as 2mins hard, 30 seconds easy
    5 minutes of abs done as flutter, planks, leg extension, crunches, flutter
    3x(bench, leg extension, lunges, dips, bicep curls, pull ups) with 10,8,6 reps per round increasing weight by round starting at last weeks ending weight(this was incredibly hard today).


    10x100 on 1:30 free with snorkel
    12x50 catchup on :45
    4x100 kick on 1:45
    100 easy
    Swim Workouts
  14. Tuesday, Nov. 4

    by , November 4th, 2014 at 06:11 PM (The FAF AFAP Digest)
    I swam an easy 2000 last Friday and did 3200 with some 100 pace work on Sunday. I took Saturday and Monday off with driving back and forth to NoVa. Just chocked it up to a few days of recovery, though I didn't feel particularly recovered after the travel and poor sleep. I hadn't swum in a rec center pool in a long time. My times were slower than usual and I think part of it was the 5 degree temperature difference. I'm now habituated to 79-80 degrees after years of swimming at rec centers ...

    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    The usual 900

    Main Sets:

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

    5 x (25 AFAP + 75 EZ)
    100 EZ

    6 rounds: Broken 125s
    5 x 25 w/fins @ 100 pace @ :30 + 125 EZ
    3 x breast, 3x back with only 3 strokes

    100 EZ

    Total: 3400


    There is a new meet on the PV calendar. It's being pitched as a battle between the north and south of the Colonies Zones to take place on the same weekend. NE Champs will be the northern version. And a meet in Manassas at the Freedom Center (nice pool) will be the southern version. I think I will attempt to swim this meet. Not sure what I'm going to enter though ... 50s seem risky, but I have no arm endurance for 100s ... Hoping the shoulder will continue to improve in the next 6 weeks, though it is definitely taking it's bloody time. Even if I only swim a couple events, it may be worth attending. This is the longest stretch in my masters career that I've had without a meet with my LCM meet being cancelled and not being able to attend the Sprint Classic. My motivation is already low, and if I don't swim in a meet pretty soon, it may really plummet.
    Swim Workouts
  15. 11|4|14 SCM

    by , November 4th, 2014 at 05:32 PM (Blog)
    7:00 am reserves fit test, ran 1.5 miles in 10:54 a PB but have done a 10:40's in practice. Maxed out the pushups, situps, and waist measurment - scoring me a 98.3, but when I turn 50 in 17 months I am going for a 100 score. The air was cold and my allergies kicked in. My lungs screamed and when finished was left with aching teeth and a headache. That's because I went out too fast. I am still happy with what I did considering running less than 20 total miles entire year. This is proof USRPT helped my run despite that I structured it for a 400M run instead of a 2400M.

    Had to work after signing out for the weekend, so Sunday I worked 19 straight hours .

    In SCM pool without markings or lines
    3 x 50 on 1:00 free with fins
    • sighted every other stroke

    16 x 25 on 0:40 with fins
    • odds - head-up dolphin kick free / evens - fly
    • this got the aching lungs back in aqua format

    500 kick without fins
  16. Sarasota Y Sharks Masters 5:30 AM Workout 11/05/2014

    by , November 4th, 2014 at 12:33 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:00
    2 X 100 1:40
    3 X 50 1:00
    Two rounds

    1 X 200 kick + 100 swim

    4 X 100 2:15
    odd: easy
    even: @ 85/90%

    1 X 200 3:30
    4 x 25 sprint :40
    1 X 150 2:45
    6 X 25 sprint :45
    1 X 100 2:00
    8 X 25 sprint :50
    1 X 100 easy --

    1 X 50/blocks

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  17. Election Day - Tues Nov 4th

    by , November 4th, 2014 at 10:20 AM (Trying to Train Smarter, Not Just Harder)
    Go Vote everybody!!

    So for some reason I've decided to log my actual dryland routine here - I suppose for the possible benefit of others - not sure why
    Didn't get to the pool afterward, because I had to vote before work. Also, because as the weather gets colder, I generally go down to 3 mornings a week, and then pick up Saturday around lunch, instead of 5 mornings a week like I do in the late Spring and Summer.

    ~100 crunches on the exercise ball
    3 x 15 pull up's on the TRX (so I am semi-horizontal or parallel to the floor, and about 12" off the floor as well & I pull myself up)
    3 x 12 arm pulls (kinda like using stretch cords, but with weights) each arm - 50lb
    Another ~100 crunches on the exercise ball
    90 sec flutter kick on the Bosu ball
    Then I do this thing where I put my feet behind my head to stretch out the back of my thighs which I really enjoy & spend waaay too much time doing, followed by ~30 reverse sit-ups
    25 butt squeezes with feet elevated on Bosu ball
    Plank for 90 sec; then repeat:
    90 sec flutter kick on the Bosu ball
    Feet behind my head to stretch out the back of my thighs
    ~30 reverse sit-ups
    25 butt squeezes with feet elevated on Bosu ball
    Plank for 90 sec
    Funny little yoga stretch I saw on-line for swimmers, twice both directions
    Then to weights - each station I do generally 3 sets of 12-15 reps
    Triceps machine (70lb)
    Inner thighs (80lb)
    Leg Press (250lb)
    Shoulder Press (70lb)
    Back Press (100lb)
    Twisty-Turnie Waist Thingie (50lb)

    Had to leave out one of my favorite core exercises, but will do it next time, I hope
    Total ~45 mins.
  18. Still having neck and shoulder issues...light day

    by , November 4th, 2014 at 08:15 AM (Mixing it up this year)
    Nice and easy today. Even did kicking with no fins!
    Time for my Compex Muscle Stim workout. Get those muscles loose.

    500 free
    500 free kick w/zoomers
    200 free w/snorkle
    200 free kick w/snorkle
    200 free
    200 free kick
    200 free EZ

    Total 2000 yards
    Swim Workouts
  19. Mon 11/3/14

    300 swim
    4 x 100 free @ 1:45
    6 x 50 @ 55 breathe 3,5,7,9,3,5
    8 x 25 @ 40 sprint
    100 EZ

    -50's strong
    -100's at about 80%
    8 x 50 fly @ 1:05
    4 x 100 free @ 1:45
    8 x 50 back @ 1:05
    4 x 100 free @ 1:40
    8 x 50 breast @ 1:15
    4 x 100 free @ 1:35
    8 x 50 free @ 60
    -I used the last 4 as a warm down


    i liked this one and felt pretty good. My backstroke felt extremely long and powerful. Actually, everything except free felt good.

    I am am trying to decide if I want to head to our SCM state meet in about a month. I have plans with our oldest daughter that Friday and Sat which means I would only swim that Sun. Thinking about signing up for the 2IM, 2BK and the 400.
  20. How Did This Happen?

    by , November 3rd, 2014 at 08:57 PM (From the Executive Director: U.S. Masters Swimming's Journey)

    Instinctually, I knew it. Surveys and feedback confirmed it: coaches have great impact on the tens of thousands of adults who are members of USMS.

    Coaches who are welcoming, knowledgeable, and have empathy will retain and attract more adults to their Masters Swimming programs. Coaches who are aloof, inattentive, or unwelcoming will likely find their Masters Swimming programs headed toward extinction. We seek to support coaches and give them the tools they need to become better coaches and ambassadors for U.S. Masters Swimming.

    USMS Takes Responsibility

    In December of 2008, Chris Colburn, the Coaches Committee Chair at the time, Mel Goldstein, a past USMS president and current USMS coach educator, and I went to visit the American Swimming Coaches Association at its offices in Ft. Lauderdale. ASCA had administered a USMS coach certification program, which was offered as a self-study. The self-study course was written in 1997 by a group of USMS volunteers. Unfortunately, it hadn’t been updated in a decade and was no longer relevant. ASCA didn’t have the knowledge or resources to create a new Masters coach certification program, so we made the decision to take responsibility for the Masters coach education program.

    John Leonard, ASCA’s executive director, imparted some sage wisdom as we embarked on the project: “Teach your coaches how a USMS program can generate revenue and teach pool operators how offering a Masters Swimming program can be beneficial to them.”

    Three Days in Indianapolis

    In the spring of 2009, USMS coaches Mel Goldstein, Lisa Dahl, Susan Ingraham, and Jim Halstead; and Mark Gill, USMS business development manager at the time, and I bunkered in a conference room in Indianapolis. We ate pizza, drank diet cokes, debated, scribbled thoughts on the white board, and planned. Over the course of three days we drafted a set of expectations, a blueprint, and a timeline for a new USMS coach certification program. We envisioned five levels to the program, with a goal of teaching the first two levels at the 2010 ASCA World Clinic.

    We made an important decision that we continue to abide by today: our certifications would only be taught in live, classroom environments. USMS was prepared to make significant time and financial commitments to a traveling coach education program, believing that not only would the coaches receiving the education benefit more, but also that we would realize value in networking with Masters Swimming coaches—we knew the information needed to flow both ways and the most beneficial method would be face-to-face.

    Here We Go

    At the 2010 ASCA World Clinic, we unveiled our Level 1 and Level 2 certifications, taught by USMS coaches Frank Marcinkowski, Lisa Dahl, Susan Ingraham, Scott Bay, and Mel Goldstein. Those of us involved in developing the curriculum were bleary-eyed from months of looking at it and we asked the class to make recommendations for improvements. The 30 or so coaches in attendance provided great feedback with an overarching theme that resonated loudly: Masters Swimming coaches crave education and resources that will help them become better coaches and more successful at running their programs.

    What’s Next

    Since 2010, under the direction of USMS Education Director Bill Brenner, we’ve offered more than 90 teaching weekends and nearly 2,000 coaches have completed the Level 1 program. We followed up with Level 3 in 2012, and the first round of Level 4 coaches has just been certified in 2014.

    Back in 2009, we thought the primary audience would be coaches who were with established USMS programs—we thought we’d be preaching to the choir. But we found that participants have diverse interests and reasons for attending. We get current Masters coaches, Masters Swimmers who don’t want to coach but want to make their swimming experience and programs better, triathlon coaches, aquatics directors, people and corporations curious about USMS, people with an interest in starting USMS programs, USA Swimming coaches, and LMSC volunteers, to name just a few.

    Our coach education programs are a commitment to the USMS vision to be the premier resource for adult aquatic fitness—they are living, breathing products that we update to ensure continued accuracy and relevance.

    Based on demand created during our inaugural “April Is Adult Learn-to-Swim Month” campaign, we’ve been back in the conference room—although this time with healthier food—writing the curriculum for a USMS Adult Learn-to-Swim Instructor Certification Program. The ALTS instructor program will be a one-day, in-classroom learning experience with a required in-water test, in which attendees must pass the Red Cross five basic water competencies to achieve USMS ALTS instructor certification. The first two ALTS instructor teaching weekends are scheduled for January 3 in Indianapolis and January 17 in Great Barrington, Mass. ALTS Instructor Certification is being lead by Bill Brenner with additional teachings being scheduled for 2015.

    We’ll continue to listen to participants who have attended our education programs. Their feedback is what leads us to develop future education products in support of the USMS vision of being the premiere resource for adult aquatic fitness and making swimming for fitness available for as many adults as possible.

    Updated November 3rd, 2014 at 11:09 PM by Rob Butcher

    Staff Blogs