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  1. Sarasota Y Sharks Masters GOLD Workout 1/19/18

    by , January 17th, 2018 at 03:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 3:00 [2:30]
    6 x 50 1:15 [1:05] stroke
    3 x 100 1:45 [1:30]

    Kick set
    2x
    1 x 50 1:30 [1:15]
    1:00 [vertical kick]
    1 x 50 1:30 [1:15] fast

    Stroke set
    3x
    1 x 50 1:15 [1:05]
    1 x 150 3:00 [2:45] IM
    [50s: RD1 fly, RD2 back, RD3 brst]

    Freestyle/pull set
    2x
    4 x 150 2:30 [2:15] last 50 strong
    1 x 150 2:45 [2:30] best effort

    Sprint set
    4x
    1 x 50 1:15 [1:00] 25easy/25fast
    1 x 50 1:15 [1:00] 25fast/25easy
    1 x 50 1:15 [1:00] fast
    [All swims are choice]

    Warm down
    4 x 50 1:00

    Total: 4000
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  2. 1|16|18 drylands/LP treadmill

    by , January 16th, 2018 at 10:52 PM (Blog)
    Treadmill lactate production (0:30 work on 3:00)
    2:30 10% 1.5mph / 0:30 20% 4mph
    2:30 10% 1.5mph / 0:30 20% 5mph
    2:30 10% 1.5mph / 0:30 20% 6mph
    2:30 10% 1.5mph / 0:30 20% 7mph
    2:30 10% 1.5mph / 0:30 20% 7mph
    2:30 10% 1.5mph / 0:30 20% 7.1mph
    2:30 10% 1.5mph / 0:30 20% 7.2mph
    2:30 10% 1.5mph / 0:30 20% 7.3mph
    2:30 10% 1.5mph / 0:30 20% 7.4mph
    2:30 10% 1.5mph / 0:30 20% 7.5mph
    Back extensions - 1x15
    DBBP - 1x20 (40# in left hand/25# in right hand)
    KB shrugs - 4x10x40#
    Lat pulldowns 10 reps of ea of 55, 65, 75, 85, and 95lbs with 5 seconds rest
    Scapular flexes with band - 5 x 3-5 seconds
    Scapular flexed external shoulder abductions with band - 8 ea
    Butt kickbacks - 1x16x70lbs
    Hand plank straight leg thigh to elbows - 1x4 ea leg
    Various hip range of movements - 1min
    Neck yes-sirs on a random machine - 1x20x40lbs
    Wheel pose for 0:10 and about 0:15 of mayurasana

    Had about 60% normal sleep last night so I purposely cut back on volume. Nevertheless, treadmill results compared to the last time I did this workout on 1|7, showed I progressively adapted, though I did fewer near maximal efforts.
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  3. Sarasota Y Sharks Masters GOLD Workout 1/17/18

    by , January 16th, 2018 at 05:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    4 x 50 1:15 [1:05] stroke
    3 x 100 1:45 [1:30]
    4 x 50 1:00 [1:00] choice

    Kick set
    2x
    1 x 100 2:30 [2:15]
    1:00 [vertical kick]
    1 x 100 2:30 [2:15]

    Freestyle/pull set
    2 x 200 3:20 [3:00] long & strong
    3 x 100 1:40 [1:30 ]desc 1-3
    4 x 50 1:00 [1:00] be consistent
    4 x 50 :50 [:45] be consistent
    3 x 100 1:30 [1:25] desc 1-3
    2 x 200 3:00 [2:45] neg split

    Sprint set
    4 x 100 2:00 [1:45] alt 1easy/1fast
    6 x 50 1:15 [1:00] alt 1easy/1fast
    [All swims are choice]

    Warm down
    4 x 50 1:00

    Total: 4100
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  4. Sarasota Y Sharks Masters GOLD Workout 1/16/18

    by , January 15th, 2018 at 02:35 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 300 4:45
    3 x 100 1:30
    4 x 75 1:45 kick
    4 x 75 1:30 IM/stroke
    6 x 50 :50 desc 1-3/4-6

    Main set
    3x
    4 x 25 :40 IM order perfect stroke
    1 x 50 1:10 kick
    2 x 50 1:05 [1: 25fly/25back, 2: 25brst/25free]
    1 x 50 1:10 kick
    1 x 100 1:50 IM

    Freestyle/pull set
    7x
    1 x 150 2:15 last 50 strong
    1 x 50 1:15 best effort
    [Consider this a broken 200 with a strong 3rd 50 and a best effort last 50]

    Warm down
    4 x 50 1:00

    Total: 4300
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  5. 1|13|18 LP drylands

    by , January 14th, 2018 at 01:36 PM (Blog)
    15% Incline Treadmill LP
    1.5mph 3min / 4mph 1min
    1.5mph 3min / 5mph 1min
    1.5mph 3min / 6mph 1min
    1.5mph 3min / 6.1mph 1min
    1.5mph 3min / 6.2mph 1min
    1.5mph 3min / 6.3mph 1min
    1.5mph 3min / 6.4mph 1min
    1.5mph 3min / 6.5mph 1min

    7x5 dips/pullups on assist machine (-55lbs) straight through no rest
    1x20x180 leg press, full range reps
    1x13 back ext
    1x10 abdominis
    1x4x530 calf raises
    5min very light shoulder work
    1x30 neck lifts
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  6. Sarasota Y Sharks Masters GOLD Workout 1/15/18

    by , January 13th, 2018 at 04:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 100 1:45
    6 x 50 1:05 stroke
    6 x 25 :30 strong

    Kick set
    2x
    1 x 100 2:15
    1:00 [vertical kick]
    4 x 25 :45 fast

    Freestyle/pull set
    1 x 400 5:45 long & strong
    2 x 200 3:00 neg split
    1 x 300 4:15 long & strong
    3 x 100 1:30 desc 1-3
    1 x 200 3:00 neg split
    4 x 50 :45 strong

    Sprint set
    3x
    1 x 25 :30 easy
    1 x 25 :30 fast
    1 x 25 :30 easy
    2 x 25 :30 fast
    1 x 25 :30 easy
    3 x 25 :30 fast
    1 x 25 :30 easy
    4 x 25 :30 fast
    [RD1 stroke, RD2/3 choice]

    Warm down
    4 x 50 1:00

    Total: 4500
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  7. 1|12|18 LCM

    by , January 12th, 2018 at 06:21 PM (Blog)
    LCM 3k

    10 x 200 IM kick

    • 1st 50 was UWDK done in 12.5m increments, taking a breath between, and the 4th done as UW atlantis


    • 2nd just kick on back


    • 3rd frog kick with board and snorkel


    • 4th was flutter with board and snorkel

    Then put fins on and did 1000 of various drills, bursts, and fun things



    Shoulder bugs me without even doing anything. Hand numb and aches, etc. Many appointments and bs to go before anything gets done. Neck injections appointment was cancelled (likely because my ins company decided to change my ID# for 2018). The appt was the 15th and they waited to mssg me this 10 minutes prior to closing today. All they needed was my new ins #. So I left them plenty of messages. Shoulder doc was waiting for neck shots results before doing anything. Stuff gets on hold, but at least I was able to swim, and had fun doing so

    Had my first GI screening done on Wed - next appt in 10 yrs so that is good news.


    Did about 90 minutes of wine yoga last night. Can,t recall exactly was was accomplished

    Updated January 12th, 2018 at 06:26 PM by __steve__

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  8. 1/12-18 Easy day today. Swim meet tomorrow.

    by , January 12th, 2018 at 12:28 PM (A comfort swimmer's guide to easy swimming)


    400 swim free & back
    8 x 50/5 sr kick, free-back-fly
    400 pull free & back
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  9. 1/11/18 - Speed & Power

    by , January 11th, 2018 at 12:33 PM (A comfort swimmer's guide to easy swimming)
    Warmup (900)
    300 choice
    4 x 50/:55 free w/paddles, descend to 200 pace (went 40-38-37-36)
    4 x 50/1:30 power kick 10 SDK off each wall (ave 55)
    2 x 25/15sr V sit scull
    5 x 20 free in & outs w/ drag race start & fast flip turn
    50 EZ

    Main Sets (1800)
    6 x 25/1:00 burst + cruise (2 each fly-back-free)
    50 EZ

    8 x 50/1:30 as
    1 = fast 10 SDK from blocks + cruise
    2 = fast 15 SDK from blocks + cruise
    3 = EZ
    4 = fast 12 SDK + fast fly to wall from blocks + 25 cruise
    5 = EZ
    6 = AFAP backstroke from blocks (went 36)
    7 = EZ
    8 = EZ

    Free
    4 x 25/1:00 swim w/parachute & paddles (18)
    50 EZ @ 2:00
    4 x 25/1:00 fast @ 100 pace (went 15-16)
    100 EZ @ 3:00

    Back
    4 x 25/1:00 swim w/parachute & paddles (22)
    50 EZ @ 2:00
    4 x 25/1:00 fast @ 100 pace (went 17-18)
    100 EZ @ 3:00

    Kick
    4 x 25/1:00 kick w/parachute & fins
    50 EZ @ 2:00
    4 x 25/1:00 fast kick w/fins
    100 EZ @ 3:00

    Warm down
    250 EZ

    Total: 2800
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  10. Sarasota Y Sharks Masters GOLD Workout 1/12/18

    by , January 11th, 2018 at 09:01 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    8 x 25 :40 stroke
    6 x 50 1:00 choice

    Kick set
    2 x 100 2:15
    10 x 25 :45 fast

    Stroke set
    4x
    1 x 100 2:00
    1 x 75 1:30
    1 x 50 1:00
    1 x 25 :45
    [RD1 fly, back, brst, free, RD2 back, brst, free, fly]
    [RD3 brst, free, fly, back, RD4 free, fly, back, brst]

    Freestyle/pull set
    4 x 25 :30 mod
    5 x 75 1:10 last 25 strong
    6 x 125 1:50 neg split
    5 x 75 1:10 last 25 strong
    4 x 25 :30 strong

    Warm down
    4 x 50 1:00

    Total: 4250
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  11. 1/10/18 - Recovery Day - 2500 yards

    by , January 10th, 2018 at 05:49 PM (A comfort swimmer's guide to easy swimming)
    400 swim free & back
    3 x (4 x 25 shooters w/fins)/:45
    1 = back 2 = belly 3 = left side 4 = right side
    50 EZ

    4 x (4 x 50)/15 sr
    1 = front scull 2 = scull switch drill 3 = human drill 4 = DPS free
    50 EZ

    4 x 25/45 breath control free (1-2 breaths)
    4 x 25/1:00 glide drill or UW breast pull

    10 x 100/15 sr
    odds= DPS free pull, evens = EZ kick w/fins

    100 EZ back

    Total: 2500 yards

    Updated January 10th, 2018 at 06:24 PM by poolraat

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  12. Workout 01/09/18: evening

    by , January 9th, 2018 at 10:37 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/100 pull/100 easy
    4 x 25 build

    4 x 75 [did 5 on 1:15 + 50 easy]
    6 x 200 on :15 [did 250's on 1,2,4,5]
    - build
    - fast
    - recovery

    50 easy, 2 x 25 FAST
    200 loosen
    [Masters/Rec/2700 yds/55 min]
    ---------------------------------------
    Categories
    Swim Workouts
  13. Green Leafy Vegetables and Your Mind

    by , January 9th, 2018 at 02:54 PM (Sports Medicine Blog)
    A recent longitudinal study published December 20, 2017 online in [I]Neurology [I] found that older people who consumed 1-2 servings of green leafy vegetables daily were cognitively 11 years younger than those who rarely or never consumed green leafy vegetables. The study involved 960 individuals as part of the Rush Memory and Aging project with the average age of 81 years, average education of 14.9 years, and mean follow-up of 4.7 years. The researchers were able to tease out the phytonutrients most responsible for the beneficial effects: folate, lutein, and carotenoids. Green leafy vegetables include spinach, kale, collards, and dark lettuce. Aside from this study, research has been done on the MIND diet, which is a modification of the DASH diet and Mediterranean diet, emphasizing green leafy vegetables. This diet also is associated with a decrease in cognitive decline. So eat those green leafy vegetables!
    Tags: diet, mind
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  14. Tuesday, 1/9/18 - 2800 yards

    by , January 9th, 2018 at 12:45 PM (A comfort swimmer's guide to easy swimming)
    Warm up (900)
    300 swim free & back
    4 x 50/:55 free w/paddles, descend to 200 pace
    4 x 50/1:20 power kick 8-10 SDK off each wall
    2 x 25/10 sr V sit scull w/paddles
    5 x 20 backstroke in & outs w/drag race start & fast turn
    50 EZ

    Main Sets (1700)
    4 x 25/30 strong free
    4 x 50/1:10 IM order
    2 x 75/1:30 free w/paddles & overkick
    2 x 100/2:15 IM, 2nd one faster
    50 EZ

    w/fins:
    4 x 25/30 power kick 10 SDK
    4 x 50/1:15 1st 25 16-18 SDK/2nd 25 8SDK & EZ
    4 x 50/1:15 kick Back
    2 x 50/10sr EZ flutter kick w/board, big amplitude, stretching ankles

    4 x 100/2:00
    1 = smooth
    2 = break :5 @ 50, hold same time (incl break)
    3 = break :5 @ 50 & 75, hold same time ( )
    4 = break :5 @ 25, 50 & 75, hold same time ( )

    Warm down
    200 EZ free & back

    Total: 2800 yards
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  15. Sarasota Y Sharks Masters GOLD Workout 1/10/18

    by , January 9th, 2018 at 09:02 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    3 x 100 1:30
    4 x 75 1:30 IM/stroke
    8 x 25 :30 strong

    Main set
    1 x 300 4:30 pull
    1 x 200 3:30 IM
    1 x 100 2:15 kick

    1 x 300 5:15 IM
    1 x 200 4:30 kick
    1 x 100 1:30 pull

    1 x 300 6:30 kick
    1 x 200 3:00 pull
    1 x 100 1:45 IM

    Sprint set
    4x
    1 x 100 1:45 easy
    2 x 25 :45 fast
    2 x 25 :45 easy
    1 x 100 1:45 fast
    [RD1 best stroke, RD2 stroke, RD3 free, RD4 choice]

    Warm down
    4 x 50 1:00

    Total: 4300
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  16. 1|8|18 drylands

    These treadmill workouts are actually kind of fun, for the boring activity of running no where, sweating, and making cardiovascular noise.

    Treadmill LT
    2 min 2 mph
    4 min 5.5 mph
    2 min 2 mph
    4 min 6.5 mph
    2 min 2 mph
    4 min 7.5 mph
    2 min 2 mph
    4 min 7.5 mph 3% incline
    2 min 2 mph 3%
    2:30 7.5 mph 6% (last week was just 1:45)
    2:00 2 mph 6%
    1:30 7.5 mph 9%
    2:00 2 mph 9%
    0:45 7.5 mph 12%

    Glute mach. 1x17x70 ea leg
    Leg pushdowns on dip assist mach. 1x10x90 ea
    • mostly abducted hips

    Dips 1x10
    Lat mach 1x10 light weight
    Lateral raises 1x30x7.5
    plyometrics 10 min
    wheel pose x 3
    core 10 min
    hip and side 7 min

    Updated January 8th, 2018 at 10:43 PM by __steve__

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  17. A new year, a new resolve.

    by , January 8th, 2018 at 01:31 PM (A comfort swimmer's guide to easy swimming)
    I decided that this year I would resume serious training and do some meets. So, since I have already made NQT's for 4 events for this year's spring Nationals, My training and racing the next 4 months will be geared to competing in Indy in May.
    I am revisiting the HIT workouts that Fortress posted in 2012 with some modifications, mostly shortened to fit the time I have available to swim.

    So here's what I did this morning:

    Warm up (900)
    300 free & back
    4 x 50/:55 free w/paddles, descend to 200 pace
    4 x 50/1:20 power kick 8-10 SDK off each wall then strong flutter kick on surface
    2 x 25/15 SR V sit scull
    5 x 20/45 free in & outs w/drag race start & fast flip turn
    50 EZ


    Main Sets:
    2 x through
    4 x 25/:40 as:
    1 = 12.5 EZ/12.5 fast 2 = 12.5 fast/12.5 EZ
    3 = fast 4 = EZ


    12 x 25/:40
    odds = 12.5 smooth free/12.5 fast fly
    evens = EZ


    2 x (4 x 25 + 50) kick w/fins
    25s = fast kick @:40
    50 = EZ @ 1:20


    3 x (4 x 50 w/fins) @ 1:30
    -- 1 round each fly, back, free
    1 = 25 smooth/25 @ 100 pace
    2 = EZ
    3 = AFAP
    4 = EZ


    Warm down
    100 EZ


    Total: 2700 yards

    Updated January 8th, 2018 at 03:44 PM by poolraat

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  18. Sarasota Y Sharks Masters GOLD Workout 1/9/18

    by , January 8th, 2018 at 08:58 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    6 x 50 1:05 stroke 2 of each
    2 x 100 1:30
    6 x 50 :50 desc 1-3/4-6

    Kick set
    2x
    2 x 50 1:15
    1:00 [vertical kick]
    2 x 50 1:15

    Freestyle/pull set
    4 x 100 1:30 long & strong
    4 x 75 1:05 last 25 strong
    4 x 50 :45 desc 1-4
    4 x 25 :30 strong
    4 x 50 :45 desc 1-4
    4 x 75 1:05 last 25 strong
    4 x 100 1:30 strong & consistent

    Stroke set
    4x
    1 x 100 1:45 reverse IM
    1 x 100 1:45 IM
    1 x 50 1:00 easy free

    Warm down
    4 x 50 1:00

    Total: 4500
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  19. 1|7|18 dryland

    Treadmill Lactate sprints
    11 x 0:30 7mph@20% on 3:00
    • walk 2mph@10% during rest int
    • the last one was ~0:20 8mph@20%




    Weights
    leg press - 1x20x180
    • full reps - legs touch chest

    standing calf raises - worked up to 5x500

    incl DBBP - 1x20x40#
    lat mach - 1x20x90
    DB shoulder raises - 1x30x7.5#
    Back ext - 1x12
    leg pushdowns on chin assist mach 1x10x80 ea
    • hip fully abducted

    dips - 1x10



    Really miss the pool even though it consists of just kicking. The closest pool (scm pool that breaks down more than functions) has a water temp that of tap. There is still too much ice on the roads for me to travel 20 min for a swim. Treadmill sets also seem to be augmentative towards kick sets
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  20. Workout 01/06/18: morning

    by , January 6th, 2018 at 10:36 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull/100 easy
    4 x 50 burst and cruise

    1 x 400 on 7:00 neg split [did 500: 3:15, 3:14]
    1 x 50 kick
    1 x 300 on 5:30 pull [did 400]
    2 x 50 on 1:05 [easy,fast]
    1 x 200 on 4:00 [alt free/stroke - did 300]
    3 x 50 on 1:05 [fast,easy,fast]
    1 x 150 dolphin dives
    4 x 50 on 1:05 [fast,easy,fast,float]
    1 x 100 fast [did back - 1:09]

    200 loosen and out
    [Masters/Rec/2950 yds/65 min]
    -----------------------------
    So we have been hammered with cold weather (highs in the teens, windchills -30+] and snow so I have been getting in my drylands! The cars have been starting without too much of an issue. The other plus has been that the pool has finally cooled a bit...it was 84 today but 79 on Tuesday night!

    Updated January 8th, 2018 at 10:44 PM by rxleakem

    Categories
    Swim Workouts