11.29.12

Master’s Workout – Tuesday 11/29/2012

Warm up:

400, every 4th 25 kick
12 x 50, rest :10 (IMO, 50 kick, 50 drill, 50 swim build)
8 x 25 @ :45, odd’s perfect strokes, even’s no breath?

Butterfly turns, drills, and starts (optional)

Main Set:

3 x 100 (fly/fr, fr/fly, all fly)
3 x 75 (fly/fr/fr, fr/fly/fr, fr/fr/fly)
3 x 50 (fly/fr, fr/fly, fly)
3 x 25 all fly fast!


3x
 300 free (paddles/pb optional) @ 4:30
 3 x 50 PACE (set 1 @ 1, set 2 @ 1:10, set 3 @ 1:20…get faster)

Cool down: 200 alternate 25 FTD/25 zen swim
Total Yards = 3200 yards

11.28.12

November 28^th, 2012

Masters 5:30-6:30 PM

Warm-up:        5 x 200  (1- Swim, 2- Pull, 3- Swim, 4- Kick/Drill by 50, 5- Swim)

Drill Work :     BUTTERFLY!

Sub-Set 1:       8 x 25 @ :40  (“Cycles Blast” … 3 cycles fast, 4 cycles fast, 5 cycles, 6                                                                              cycles, repeat)

Main Set ‘A’:  “Broken Mile”

400    Cruise Rest :30 seconds

300    Build Rest :20 seconds

200    Threshold  Rest :40 seconds

6 x 100  Best Avg. @ B+5

3 x 50 faster @ B+10

Main Set ‘B’:  6 x 100  Rest :20 seconds

                         3 x 50  FAST :30 seconds 

Cool Down:    200 easy

 

Total = 3,000 yards

Safety and Lane Etiquette for Masters...

Hey, stumbled across this article by Andrew Billings - thought some if not all of us could benefit from reading it!

Lane Safety and Etiquette

Situational Awareness

• Situational awareness is knowing what is going on in your lane. You should know where you and your lanemates are in the pool and where you are relative to each other. You should know how fast you and your lanemates are swimming relative to each other. And you should know the strokes, intervals and distances that you and your lanemates are doing and will be doing in the near future. Situational awareness comes with experience, acting predictably and communicating with your lane mates.
• You should start gaining situational awareness before you get in the pool. Look to see who the swimmers are in the lane and what they are doing. If you arrive after warm up is over, ask the coach what's going on. If the distances are short, get in the pool during a rest interval so the other swimmers can see you while they are resting on the wall. If the distances are long, stand in the water by the wall out of your new lanemates way so they may see that you are there. Start swimming at an appropriate time as to not disrupt the traffic flow.
• It is every swimmer's responsibility to help his or her lanemates with situational awareness. Communication is the key. Verbally establish whether you want to swim circles or split the lane. Let your lanemates know when you want to change the order of swimmers. Make it clear to your lane mates any time you want to deviate from what is expected.

Rules of the Road

• 5 second rule - Unless you tell your lanemates otherwise, they will be expecting you to leave 5 seconds behind them. If you leave 5 seconds back you will be helping your lane- mates with their situational awareness.
• Swim on the right side of the lane - The area above the black line should almost always be considered a restricted area. Unless you are exercising extra caution while passing someone you should keep all parts of your body on the right side of the black line. Turns should be done on the black cross in the middle. The time to merge to the black cross is after the last swimmer going the opposite direction has passed by. Backstrokers should of course swim on the left side of the lane.
• The higher intensity swimmer has the right of way - If you are drilling and another swimmer in your lane is doing a set of 100s on a tight interval stay out of his/her way. This rule also applies to the swimmer who is resting. The resting swimmer should give way to those who are turning or finishing.
• The faster swimmer has the right of way - Assuming two swimmers are in a set with equal intensity, the slower swimmer must give way to the faster swimmer in a passing situation or when deciding who goes ahead on the next send-off.

Dealing With Problems

• If you feel that somebody is causing traffic problems in your lane, politely tell him or her exactly what you think is wrong. Everybody on SWAM wants to get along but sometimes people make mistakes. Tell the coach if the problem is not quickly resolved.

Some Other Considerations

• While swimming butterfly it is difficult to stay completely on the right side of the lane. Going into a one arm butterfly may at times be prudent but people swimming butterfly should be allowed extra consideration.
• A swimmer on a rest interval should shorten or lengthen that interval by a few seconds in order to reduce traffic problems with those who are coming toward the wall for a turn.
• Some swimmers with more experience will deviate from these rules on occasion. Those occasions often involve one swimmer passing another without either swimmer stopping or sometimes even slowing down. This requires well developed situational awareness for all people in the lane.

Andrew Billings, Coach

http://www.akmswim.org/SWAM/safety.html 

11.26.2012

November 26^th, 2012

Masters 5:30-6:30 PM

Warm-up:        300 Swim

(stop at 5:45)  200 (50 non free drill / 50 non free swim)

                        100 Kick

Drill Work :     BUTTERFLY!

                                   

Main Set ‘A’:  1 x 600 Swim neg. Split  Rest 1:00

                        2 x 300 Pull   Rest :30

                        3 x 200 Swim – 75 Free / 25 Non-Free   Rest :20

                        6 x 100 1 – Kick  Rest :20

                                     2 – Fly  25 Body Dolphin / 25 Swim   Rest :20

                                     3 – Free *Focus on Flipturns*  Rest :10

                                               

Main Set ‘B’:  2 x 200 Swim – 75 Free / 25 Non-Free   Rest :20

                         4 x 100 1 – Kick  Rest :20

                                     2 – Fly  25 Body Dolphin / 25 Swim   Rest :20

                                     3 – Free *Focus on Flipturns*  Rest :10

 

Cool Down:    200   (75 swim / 25 scull)

 

Total = 3,200 yards

WELCOME!

Hello Juneau Master Swimmers!



This blog is intended to be used by USMS participants that are practicing as part of the Glacier Swim Club in Juneau, AK. Workouts, articles, events, and a host of other announcements will be made here - on this blog. Hopefully it will serve as a convenient way for swimmers to communicate, explore, and become more involved with team events, practices, and competitions. You do not have to become a member of the blog to view it, nor do you need to be involved with the "Facebook" phenomenon that has seemingly overtaken the inter-web world. This is a simple website, designed to be user friendly, and easily compatible with whatever level you happen to fall on in regards to "tech savvy-ness"... It is a work in progress, but with time, patience, and some feedback - it will serve as a central hub for all questions surrounding this mysterious new "Master's" program. 

All are welcome... invite your friends! 

Best, 
Kristin Jones