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  1. Sarasota Y Sharks Masters GOLD Workout 12/7/16

    by , December 6th, 2016 at 12:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    2 x 150 2:30
    4 x 75 1:30 25 stroke/25 free/25 stroke
    4 x 50 1:00 Descend
    4 x 100 1:30

    Main set (kick, IM/stroke, & free)
    2 x 200 4:30 Kick
    2 x 200 3:30 IM Descend
    2 x 200 3:00 Free last 50 fast
    2 x 100 2:15 Kick
    2 x 100 1:45 IM Descend
    2 x 100 1:30 Free last 25 fast
    2 x 50 1:15 Kick
    2 x 50 1:00 Stroke
    2 x 50 :45 Free sprint

    Free/pull set
    3 x 200 3:00 Descend 1-3 and by round
    2x through

    Warm down
    4 x 50 1:00 easy

    Total yards: 4700 yards
    Categories
    Uncategorized
  2. Hosting a registered swim program with USMS

    by , December 6th, 2016 at 09:02 AM (Questions from Coaches)
    Q: Why should my aquatics facility host a registered swim program with USMS?

    A: U.S. Masters Swimming values partnerships with aquatics facilities, programs, and the swim coaches who are bringing the sport and joy of swimming to adults across America. Together we encourage adults—diverse in age, background, and ability—to swim for health, wellness, fitness, and, optionally, competition.

    Together, we service our missions in an effort to make aquatics available as a meaningful, valuable, and fun experience for our customers, members, stakeholders, and communities. Swimming is a lifesaving skill that lasts a lifetime. Together, we can inspire adults to swim and live a safer, happier, and healthier lifestyle.

    Hosting USMS Masters Swimming and USMS Adult Learn-to-Swim Programs brings exciting adult aquatic activities to your facility and will enhance current programming. Professionally trained and certified USMS coaches and instructors provide the passion, leadership, and technical skills needed for a successful campaign. They have the knowledge to work with a diverse cross section of adults across all ability levels. They understand the adult learner and how to motivate, encourage, and bring fun to the sport and skill of swimming.

    The first step to developing a successful program is to register a club with USMS. Once you’re registered, you’ll begin receiving all the benefits of membership from our organization. These benefits include:


    • Your program and aquatics facility listed in the searchable database on usms.org—swimmers looking for pools, Masters programs, and adult swim lesson providers use this site to locate valuable information about aquatics facilities and programs.



    • Expert advice from the USMS professional staff. The Club and Coach Services staff provides phone, email, and on-site support at no additional charge. CCS provides marketing materials and club development guides and resources to help foster successful programs with our partners. CCS will help recruit, train, and certify your Masters coach through the USMS Masters Coach Certification Program.


    The USMS Adult Learn-to-Swim Program staff will help you launch or enhance your swimming lesson program for adults. The USMS ALTS certification course teaches adults the skills needed to teach other adults how to swim and become safer in and around the water. This adult-specific training will enhance any certified swimming lesson program your instructors currently teach.


    • Access to post job listings and recruit coaches and swim instructors


    These and many more benefits are part of the commitment USMS makes to ensure that our program partners have the resources necessary to establish, develop, grow, and maintain vibrant Masters Swimming programming.

    Please contact any staff member at the USMS National Office for help. Together, we can share our love of the water with others.
  3. Sarasota Y Sharks Masters GOLD Workout 12/6/16

    by , December 5th, 2016 at 12:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    3 x 100 1:30
    4 x 75 1:30 IM/Stroke
    4 x 50 1:00 Descend
    1x through

    Kick set
    2 x 150 3:30 Last 50 fast
    8 x 25 :40 Sprint
    1 x 50 easy swim
    1x through

    IM/Stroke set
    1 x 75 1:20 IM
    1 x 50 1:00 Fly last 25 fast
    1 x 75 1:20 IM
    1 x 50 1:00 Back last 25 fast
    1 x 75 1:20 IM
    1 x 50 1:00 Breast last 25 fast
    1 x 75 1:20 IM
    1 x 50 1:00 Free last 25 fast
    2x through

    Free/pull set
    6 x 150 2:15 Descend 1-3/4-6
    6 x 75 1:05 Last 25 fast
    6 x 25 :30 Sprint

    Warm down
    4 x 50 1:00 easy

    Total yards: 4450

    Updated December 5th, 2016 at 05:25 PM by SharksMasters

    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 12/5/16

    by , December 4th, 2016 at 01:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    Rick, thank you for the challenge and the opportunity! Very much looking forward to it.

    SCY
    Warm up
    1 x 200 3:20
    2 x 100 1:40
    4 x 50 1:15 stroke
    1 x 200 3:00
    2 x 100 1:45 IM/stroke
    4 x 50 1:00 descend

    Kick
    1 x 200 4:30
    4 x 50 1:10 25 easy/25 fast
    8 x 25 :40 sprint

    Free/pull (2x through)
    Rd#1 Rd#2
    1 x 400 6:00 5:20
    1 x 200 3:00 2:40
    1 x 100 1:30 1:20

    IM/Stroke
    8 x 25 :45 Fly #8 on 1:00
    8 x 25 :45 Back #8 on 1:00
    8 x 25 :45 Breast #8 on 1:00
    8 x 25 :45 Free

    Warm down
    4 x 50 1:00 easy

    Total: 4200 yards

    Updated December 4th, 2016 at 02:21 PM by SharksMasters

    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters 5:30 AM Workout 12/02/2016

    by , December 1st, 2016 at 12:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    With my retirement coming soon, this will be my last post--number 1,798. The workout blog will continue on with Dave Miner posting from here on in. Let's see if he can top 1,798! Thanks to all of you who have supported this blog--hopefully you have enjoyed my workouts.

    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 200 3:00 3:00
    4 X 50 kick 1:15 1:10
    Two rounds. Round 1 intervals left, 2 right

    1 X 300 kick + 100 swim

    4 X (3 X 100
    Rounds 1/3: IM on 1:45
    Rounds 2/4: Free on 1:30
    Descend each round 1-3

    1 x 200 3:00
    4 X 50 descend :50
    Three rounds--swim or pull
    Descend 200's 1-3 by round

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 12/01/2016

    by , November 30th, 2016 at 12:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    Two rounds. Round 1 interval left, 2 right

    1 x 200 kick 4:30
    6 X 50 kick 1:10
    1 X 100 swim

    3 x 75 1:15
    1 x 75 fast 1:45
    Four rounds--choice

    10 X 125 2:00
    75 cruise/50 fast --swim or pull

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  7. Workout 11/29/16: evening

    by , November 29th, 2016 at 10:38 PM (Maple Syrup with a Side of Chlorine)
    A nice dip after a busy day at work ....

    200 swim/100 kick/200 pull
    100 (skull/swim by 25)
    4 x 25 fast walls

    All on 1:15... [I used my snorkle]
    1 x 50 easy, 1 x 50 fast
    1 x 50 easy, 2 x 50 fast
    1 x 50 easy, 3 x 50 fast
    1 x 50 easy, 4 x 50 fast

    100 kick into 100 pull into 100 non-free
    2 x 6 lane snake swim
    100 easy and out
    [Masters/Rec/2100 yds/60 min]

    The secret to the main set is that the number of fast swims corresponds to the pieces of pie that I ate at Thanksgiving! A good swim with Eric, Tim, Rebecca, Matt, Jim, and Carol.
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 11/30/2016

    by , November 29th, 2016 at 01:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    4 X 100 1:45
    1 X 200 3:00
    4 X 100 1:30
    1 X 300 negative split

    4 X 75 kick 1:45
    4 X 50 kick 1:10
    1 x 100 swim

    1 X 200 IM 3:30
    1 x 200 free 3:00
    Three rounds. Descend by rounds 1-3

    1 X 25 :45 :30
    1 X 50 1:00 :50
    1 X 75 1:30 1:10
    1 x 100 2:00 1:30
    Four rounds.
    Rounds 1/2--intervals left--stroke or IM
    Rounds 3/4--intervals right--free
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 100 is fast
    Round 4: 75 is fast

    WARM DOWN: 4 X 50 easy

    4300Y
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 11/29/2016

    by , November 28th, 2016 at 02:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    2 X 100 1:40 1:30
    4 X 75 1:15 1:10
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    4 X 50 kick 1:10

    4 X 75 free—descend 1-4— 1:15 #4 on 1:45
    4 x 50 stroke 1:10 #4 on 1:30
    Three rounds

    2 X 50 cruise 1:05
    1 x 100 fast 2:20
    Four rounds—choice

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Uncategorized
  10. Freestyle Follow Up

    by , November 27th, 2016 at 12:19 PM (Rules Committee Blog)
    A commenter pointed out that I did not cover the 15-meter rule in the description of freestyle rules. That is correct and the 15-meter rule applies to freestyle, backstroke, and butterfly events. Swimmers may be completely submerged up to 15 meters after the start and each turn, at which point some part of the body must break the surface of the water. Swimmers may not be completely submerged after this point. The 15-meter points must be marked on each lane line. As with any disqualification, officials must determine that there was a rule violation beyond any reasonable uncertainty. So, either an official must be stationed at the 15-meter mark to make the call or it must be very clear to an official in another position.

    Also, in our freestyle blog entry, we discussed standing on the bottom of the pool. By rule, standing on the bottom of the pool during freestyle is legal, but not in any other stroke.

    So, here is a question to test our knowledge (careful, it is a trick). During a 200-meter butterfly event, a swimmer makes a legal touch at the turn. After the touch, the swimmer stands on a bottom of the pool for a few seconds to catch his breath. After doing so, the swimmer pushes off of the wall, assuming a legal body position, and starts swimming again. Should the swimmer be disqualified?

    Answer: No. Although the rule says that swimmers may not stand on the bottom of the pool during any other stroke (except for freestyle), this action in this case took place during the turn. The swimmer made a legal touch and can then turn in any manner desired. Because the action took place between the legal touch and leaving the wall with a legal body position, there is no disqualification.
  11. Back to the Basics - The Forward Start

    by , November 27th, 2016 at 12:06 PM (Rules Committee Blog)
    This month, we are going to continue our review of the rules for strokes, starts, turns, and relays. This should provide some information for new members as well as a refresher for us "experienced" competitors. This month focuses on the forward start, which is used in freestyle, breaststroke, and butterfly.


    The starting sequence actually begins well before swimmers even step up onto the starting platform. By rule, the referee uses a series of short whistles to signal to swimmers to "remove all clothing except for swimwear". This is the signal to prepare for your event. Depending on the size and the pace of the meet, the referee may decide when to give the short whistles while the previous race is still finishing. Or, the referee may wait until all swimmers from the preceding heat are finished. In practice, the short whistles are normally followed by an announcement of the event number or heat number to remind swimmers, timers, and other officials of the upcoming race.

    Once the race is ready to proceed, the referee uses one long whistle to signal to swimmers to step up onto the starting platform, up to the edge of the pool deck, or to enter the water. A forward start may be taken from the starting platform, the pool deck, or in the water using a push from the wall. It is the swimmer's choice. If you are starting from the starting platform, at least one foot must be towards the front surface of the platform. (That doesn't mean the foot must be right at the edge of the block, but generally must be in the front part of the platform.)

    If you are starting the water, make sure to enter feet first. When starting in the water using a forward start, swimmers may face any direction. (USA Swimming rules would require swimmers to face the pool, so this is a key difference.) Also, under USMS rules, a backstroke start is permitted in a freestyle event. (However, if you are swimming backstroke - or any other stroke - in a freestyle event, your time may only be recorded as a freestyle time.)

    Once all swimmers are ready, the starter will give the familiar "take your mark" command. This is the signal to assume your starting position. Swimmers may assume any starting position that maintains at least one foot towards the front of the starting platform or the pool deck; or, if starting in the water, swimmers may assume any position that does not remove at least one foot from contact with the all and at least one hand from contact with the wall or the starting platform.

    The rule then says that when are swimmers are "stationary", the starter shall give the starting signal. Note the term "stationary". That doesn't mean swimmers must be completely motionless, but swimmers must remain on their marks and cannot leave this position prior to the starting signal. While there is no rule that requires swimmers to "come down together", all swimmers must respond promptly to the "take your mark" command. If one or more swimmers do not respond quickly, or if everyone is not set, or the starter feels that everyone is not ready, the starter may release swimmers by saying "stand" or "stand up". At this point, swimmers may leave their marks, relax, and even step off of the starting platform. Usually, the starter will simply try again with another "take your mark" command, but may sometimes provide additional instructions to one or more swimmers. If everything goes well, however, the "take your mark" command is followed the starting signal, which must be both audial and visual.

    What happens if you enter the water or start before the starting signal is given? The starter will usually release swimmers with the "stand" command. By rule, a swimmer who commits a false start is disqualified, but the disqualification must be confirmed by both the referee and starter. Sometimes, one of these officials will decide that the start was not fair or there was some other factor that caused the swimmer to start before the signal. In that case, the swimmer might not be charged with a false start and we can try again to start the race.

    If a swimmer leaves their mark before the starting signal, but the signal is given anyway, the race is allowed to proceed and the swimmer could be disqualified for a false start after the race is over. The starter will not "recall" a race in the event of a false start, but could still recall a race if the start was not fair. While recalls should be rare, if you hear the starting signal repeated (likely several times), that is the recall signal.

    Other things that you can do to ensure a good start:


    • Keep track of the meet! Events can run ahead of or behind a projected timeline and officials are under no obligation to wait if the meet is running faster than projected. If you miss an event, officials are not obligated to seed you into another heat and will not conduct a re-swim.
    • Check with the timers in your lane before your race to verify that you are in the correct heat and lane. Let one of the officials know if there is a discrepancy.
    • If you need a little more time or need assistance to step up or enter the water, let the officials know ahead of time. Sometimes, it may be possible to allow swimmers to use a ladder to enter the water from the side of pool, but make sure the officials know your intent and have provided their approval.
    • Step up (or in) promptly at the long whistle signal. If you delay, or stand back behind the blocks where you are not visible, the referee and starter may assume that you have withdrawn from the race.
    • Deaf or hearing-impaired swimmers should inform the starter. Make sure you can see the starter (who will use hand signals in addition to the whistle commands) and the visual starting signal (normally a light on top of the starting system).
  12. Workout 11/26/16: morning

    by , November 26th, 2016 at 03:34 PM (Maple Syrup with a Side of Chlorine)
    While my time has been sporadic in the pool of late, I am happy to report that the new job is going well and the kiddos both made it home safely for a fun Thanksgiving holiday. Today we revived the main course from the Turducken Set from Swimsuit addict:

    w/u:
    200 Swim/100 kick/200 pull [did an extra 200]
    4 x 25 build

    Turducken set: A turducken is a turkey that is stuffed with a duck, which in turn has been stuffed with a chicken. I’ve never tasted one, but I feel like I’ve been reading about them as a novelty food item for at least a decade. The latest article I saw about turducken was not about food at all, but about privacy law, and ever since I read it, the word has been rolling around in my head. So I decided I would assemble stroke turduckens by stuffing a 50 of one stroke into the middle of a 100 of another stroke, then sticking the whole thing into a 200 of yet another stroke. I did four rounds of these; on the first, turkey=fly, duck=back, and chicken=breast; the strokes rotate through the IM thereafter. The set looked like this:

    4 x 350 @ :30-:40 rest interval
    1st 350=100 FL/50 BK/50 BR/50 BK/100 FL
    2nd 350=100 BK/50 BR/50 FR/50 BR/100 BK
    3rd 350=100 BR/50 FR/50 FL/50 FR/100 BR
    4th 350=100 FR/50 FL/50 BK/50 FL/100 FR

    On each round I aimed to do the middle 50 at 200 IM pace; the 50 before it as build and the 50 after it as recovery, and the turkey 100s at the front and back at basic aerobic pace.
    Quick 200 and out
    [Masters/Rec/2400 yds/50 min]
    ------------------------------------

    Since breaststroke has not been my friend of late, I just kicked that portion of the set. Greg missed out on the fun, but Rebecca, Kevin, Meg, Jim, Mary and Magnus all took part, although only Meg and Rebecca attemped to swim fly. This was my sixth time swimming this set and I really do look forward to getting it in each year.

    Updated November 27th, 2016 at 07:43 PM by rxleakem

    Tags: turducken
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 11/28/2016

    by , November 25th, 2016 at 12:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 50 descend 1:00 1:00
    Three rounds. Round 1 intervals left, 2 and 3 right.

    1 X 300 kick

    12 X 50--choice-- 1:05
    odd: easy
    evn: fast

    1 x 100 free 1:30
    1 X 100 IM 1:45
    1 X 100--best stroke-- 2:15
    Three rounds

    17 X 100 pull
    5 on 1:30
    5 on 1:20
    5 on 1:15
    2 warm down on 2:00

    4700Y
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 11/25/2016

    by , November 23rd, 2016 at 01:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    4 X 100 1:40 1:30
    4 X 50 kick 1:10 1:10
    Two rounds. Round 1 intervals left, 2 right.

    1 x 50 swim

    1 X 300 IM 5:15
    3 x 100 IM 1:45
    4 X 25 stroke/choice :40 #4 on 1:00
    Two rounds--25 swims are up tempo

    6 x 200 pull 3:00
    1/2: long and strong
    3/4: negative split
    5/6: best effort

    WARM DOWN: 4 X 50 easy

    4550Y
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 11/23/2016

    by , November 22nd, 2016 at 01:44 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    Two rounds. Round 1 interval left, 2 right.

    1 X 400 kick

    12 X 50 1:05--choice
    #3-6-9-12 are fast

    1 X 300 4:30 4:00
    3 x 100--descend-- 1:30 1:20
    4 X 50--descend-- 1:00 1:00
    Two rounds, swim or pull. Round 1 intervals left, 2 right.
    50's: start strong and descend

    WARM DOWN: 4 X 50 easy

    4300Y
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 11/22/2016

    by , November 21st, 2016 at 12:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    1 X 250 4:00 3:45
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right

    6 x 75 kick 1:40
    Last 25 fast
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 100 stroke 2:00
    1 X 50 stroke--fast-- 1:30
    Three rounds. Round 1 fly, 2 back, 3 breast

    8 x 150 pull 2:15
    100 cruise/50 fast

    WARM DOWN: 4 X 50 easy

    4300Y
    Categories
    Swim Workouts
  17. Week 215 - this maybe it for a while

    by , November 21st, 2016 at 09:50 AM (After a long rest)
    My right elbow has been a problem since spring Nationals and unfortunately despite some good days, this week has been pretty bad and on Saturday I had to withdraw from the DAM meet after the 50 free. Despite a crazy week of work I managed to swim every day last week, and was looking forward to swimming in a meet. Despite my first event, the 2 back being slow it did not hurt. The 50 free on the other hand was painful from the get go and after battling through to finish my forearm was again numb and the elbow joint hurt considerably. Yesterday I lived on ibuprofen but this is not sustainable and the elbow is not getting better. I am going to phone the surgeon this morning and see if we can arrange surgery. When I met with him previously he said that the recovery time was 3-6 months but then said he was concerned I would not be happy with the restriction in range of motion. I don't know what's going to happen but being pain free will be nice!

    I am hoping I can arrange surgery for after the NE champs so I can at least do one more meet but I will also take the first available opening so who knows. This does suck but I will come through it and no matter what, swimming is a big part of my future either in the pool or on deck!

    Updated November 21st, 2016 at 11:14 AM by StewartACarroll

    Categories
    Swim Workouts
  18. Surgery It Is

    by , November 20th, 2016 at 12:33 PM (The FAF AFAP Digest)
    I went to Johns Hopkins last Thursday for some testing and to see Dr. Lum. 9 days earlier, I finally had my chest CT with contrast and it was negative for blood clots. But by the time I got to Hopkins, a duplex ultrasound showed an extensive blood clot from mid chest to mid arm and confirmed a diagnosis of venous thoracic outlet syndrome. So it is a worst case scenario. VTOS is an extremely rare condition, but healthy athletes like swimmers are somewhat more at risk, and I am genetically pre-disposed. I am on blood thinners now and will have to have surgery in a couple weeks. There is no other solution, you have to de-compress the subclavian vein in the thoracic outlet. For the surgery, the resect your first rib and take out the attached scalene muscle. No swimming for 3 months after the surgery. Since I haven't swum much in a month, it is going to be a long time out of the water. And I can't exercise at all right now. My left side is somewhat compressed as well, but Dr Lum thinks the likelihood of VTOS on that side is still low. I worry, though, because my sister had to have bilateral surgeries.

    On the upside, a blood clot did not break off and go to my lung or brain. And I've been told that it's possible some of my shoulder and elbow problems on my right side may have been to do maladaptive compensations from inadequate venous return. I have felt like my breath holding capacity has declined somewhat the last couple years. This could be why, and may also be fixed by surgery. Hopefully, there is not too much damage to the vein.

    Dr Lum thinks that the culprit may be all my streamline dolphin kicking bc you are in an extremely compressed position when doing that. I did even more kicking that usual this year bc of my elbow and shoulder tendonitis issues. I may have to consider doing less SDK work upon returning.

    So I'm signing off for awhile. It will seem odd ... I've been blogging for many years now ... since the creation of the USMS blogs. And I haven't had any real break from swimming in 11 years. The timing is very disappointing, in my age up year. But masters swimming seems to be defined by comebacks. Hopefully, that will be my case.
    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters 5:30 AM Workout 11/21/2016

    by , November 18th, 2016 at 01:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:20
    4 X 100 1:40
    1 X 300 4:30
    4 X 100 1:30

    1 X 300 kick + 100 swim

    4 X (3 X 100
    Rounds 1/3: IM or stroke on 2:00
    Rounds 2/4: free
    Swim #1: moderate, 2-build, 3-fast
    All choice

    3 X 50 1:10
    1 X 100 kick 2:30
    50's: 1-moderate, 2 25 fast/25 easy, 3-fast

    WARM DOWN: 4 X 50 easy

    4100Y
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 11/18/2016

    by , November 17th, 2016 at 12:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    5 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    12 X 25 sprint kick :454
    1 X 10 swim

    4 X 50 1:15 1:00
    4 X 75 1:45 1:30
    4 x 100 2:15 2:00
    Two rounds--descend each group 1-4/ #4 is fast
    Round 1: stroke or IM/intervals left
    Round 2: free/intervals right

    WARM DOWN: 4 X 50 easy

    4000Y
    Categories
    Swim Workouts
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