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  1. Workout 12/06/16: evening

    by , December 6th, 2016 at 10:50 PM (Maple Syrup with a Side of Chlorine)
    200 swim, 100 kick, 100 pull
    3 x 50 burst and cruise on 1

    4 x 150 on 3:00 (did 200)
    ...descend in pairs

    3 x 100 on 2:00 pull

    3 x (5 x 50)
    ...odds fast on :55, evens eazy on 1:00

    200 loosen and out
    (Masters/Rec/2600 yds/60 min)
    -------------------------------

    A good swim with quality efforts tonight with Eric, Tim, Greg, Carol, and Jim.
    Categories
    Swim Workouts
  2. 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
  3. 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
  4. 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
  5. 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
  6. 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. Iíve never tasted one, but I feel like Iíve 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
  7. 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
  8. 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
  9. 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
  10. 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
  11. 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
  12. 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
  13. 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
  14. Sarasota Y Sharks Masters 5:30 AM Workout 11/17/2016

    by , November 16th, 2016 at 12:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    3 X 100 KICK 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 75 1:20
    1 X 50 1:00
    4 X 25--up tempo- :40 #4 on 1:20
    Four rounds.
    Round 1 is fly, 2 back, 3 breast, 4 free

    15 X 100 pull
    5 on 1:25
    5 on 1:20
    5 on 1:15

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 11/16/2016

    by , November 15th, 2016 at 03:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00
    3 X 100 1:40
    1 X 50 fast 1:00
    Two rounds

    10 X 50 kick 1:10
    #6-10: 25 sprint/25 moderate
    1 X 100 swim

    1 X 50 easy 1:00
    1 X 50 build 1:05
    1 X 100 fast 2:10
    Four rounds--choice

    1 X 200 3:00
    3 X 100 1:30
    Three rounds--pull
    Descend 200's 1-3 by round
    100's: each round faster

    WARM DOWN: 4 X 50 easy

    4200Y
    Categories
    Swim Workouts
  16. Week 215 - Monday

    by , November 14th, 2016 at 10:45 PM (After a long rest)
    We had the two day kids LPA meet this weekend and I was on deck all weekend. My daughter once again had a terrific meet doing best times in every event. She finally broke a minute on the 100 free going 58.6 and her best swim was probably her 2 back where she went 2:13. It's great to see her having fun and swimming fast.

    I had a really good night of sleep last night and woke up feeling good this morning.

    I felt about as good as I have felt in practice in at least a year today. I also had no elbow pain again. Today's workout was tough but the no elbow pain was awesome! I seem to have ups and downs but more ups recently.

    Warm up
    400 free with snorkel
    6x50 catch up on :50
    100 easy

    Main sets
    5x(200 free on 2:20, 100 on 1:15 odds back, evens free)
    100 easy
    6x125 kick on 2mins best average
    100 easy
    10x50 doggy paddle down, free back on :50
    8x100 on 1:15 as 75 free, 25 back

    Warm down
    200 easy

    I went 2:03 on the first 200 and then slid to 2:05/2:06s. The back I was going 1:08s and the free 1:05s. On the kick I was 1:50s. I struggled keeping high elbows on the doggy paddle. The 8x100s I was coming in on 1:05s and felt like I could have gone faster. I felt good throughout.
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout 11/15/2016

    by , November 14th, 2016 at 01:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    4 ON 1:50
    4 ON 1:45
    4 ON 1:40

    4 X (8 X 50
    Round 1: kick on 1:15
    Round 2: free on :50
    Round 3: stroke(choice) on 1:15
    Round 4: 25 sprint/25 easy (choice) on 1:15

    6 X 250 pull 4:00
    1-3: 200 cruise/50 fast
    4-6: 150 cruise/100 fast

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  18. another week

    by , November 14th, 2016 at 11:23 AM (The FAF AFAP Digest)
    I swam about 2500 on Sunday Nov 6 and then didn't get in the water again until this weekend, where I did 2300 both Sat and Sun with a lot of kicking with my arms at the side. I did 4-5 miles on the treadmill on the other days. It's been almost a month now. I feel like I've rested the area. I haven't swum much. I've been going to PT. But the arm still swells and turns red when I exercise. My PT thinks it's a thoracic outlet issue as well. My scalenes are very tight and possibly hypertrophied and may have pulled up my first rib, which is more prominent on the right side. I am a tad worried that there is some redness in my left bicep area when I swim (no swelling tho).

    I've been frustrated trying to get appointments. But with the help of a connection, I have an appt at Johns Hopkins on Thursday with Dr. Ying Wei Lum. He's an expert in the field of venous thoracic outlet syndrome (there aren't many, it's very rare). Via email, he opined that my symptoms sound like McCleery Syndrome where you have intermittent compression of the subclavian vein. I hope he can give me a diagnosis and treatment plan. Being in limbo has been very frustrating. What's scary is that I wouldn't even have had a clue that it could be a thoracic outlet issue but for my sister having the same problem many years ago ...

    Also cross that my hotel reservation for NE Champs was non-refundable. I had no idea when I made the reservation. Between that and my plane flight, that's a very expensive meet to not swim in ...

    Updated November 14th, 2016 at 12:38 PM by The Fortress

    Categories
    Swim Workouts , Running
  19. Workout 11/12/16: morning

    by , November 12th, 2016 at 08:49 PM (Maple Syrup with a Side of Chlorine)
    Back in the pool with the team today.

    2 x [200 swim, 100 kick, 100 pull]

    8 x 25 on :40 burst and cruise
    8 x 50 on :60 even pace
    100 kick
    [working flipturns with team]
    2 x Snake Swim [300 yds total]
    4 x 50 on :75 descend [did back]

    4 x 50 stroke as warmdown
    [Masters/Rec/2200 yds/60 min]
    ------------------------------------
    I swam with Greg and Tim, Rebecca, Meg and Rachel split the middle, and Melissa and Mary swam together on the other end.
    Categories
    Swim Workouts
  20. Week 214 - Saturday

    by , November 12th, 2016 at 12:22 PM (After a long rest)
    I decided to take some melatonin last night to try to ensure a good night of sleep. I definitely slept better but was a little groggy when I work up. This fortunately did not last long and I felt ok in the water. Today our kids program is hosting a meet and Tom decided to put the pads in and do some fast swimming. My elbow felt pretty good today and I decided no matter what I was not going to do any 200s to avoid extra stress on the joint.

    Warmup
    400 free with snorkel
    6x50 catchup on :50
    8x50 kick on 1min
    8x100 free on 1:20

    from the blocks

    100 free - 52.8
    50 fly - 27.1
    100 breast - 1:12.0 (hurt my left groin off the last turn)
    50 free - 24.6
    50 back 27.9

    we were getting about a 100 warm down between swims and as such I was pleased with how I did despite the times not being that fast; especially the 50 free. I feel strong in the pool but don't have easy speed and everything seems forced rather than smooth. With all my challenges this year swimming has been a god send and is my happy place(generally)

    My son has been having some pretty bad migraines and stomach issues the past 6months. We saw the neurologist thinking it was related to his concussions but after several tests the neurologist recommended us to a GI specialist. He went yesterday to see the specialist at children's yesterday and has to have a colonoscopy on Monday. We are quite worried about him. He is a strong kid but is just not well and we want to get to the bottom of his health issues so we can get him some relief.
    Categories
    Swim Workouts
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