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  1. Sarasota Y Sharks Masters GOLD Workout 12/15/17

    by , December 14th, 2017 at 03:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 150 2:30
    4 x 50 1:05 stroke
    4 x 50 :50 desc 1-4

    Kick set
    2x
    1 x 75 1:45
    :30 [vertical kick]
    :15 rest
    1 x 50 1:15
    :45 [vertical kick]
    :15 rest
    1 x 25 :45
    1:00 [vertical kick]
    :15 rest

    Stroke set
    4x
    1 x 50 1:00 25stroke/25free
    1 x 75 1:20 50stroke/25free
    1 x 100 1:45 75stroke/25free
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Freestyle/pull set
    3 x 100 1:30
    3 x 100 1:25
    3 x 100 1:20
    1 x 100 1:45 easy
    [desc each group of 3]

    3 x 75 1:10
    3 x 75 1:05
    3 x 75 1:00
    1 x 75 1:30 easy
    [desc each group of 3]

    3 x 50 :50
    3 x 50 :45
    3 x 50 :40
    1 x 50 easy
    [desc each group of 3]

    Warm down
    4 x 50 1:00

    Total: 4650
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters GOLD Workout 12/14/17

    by , December 13th, 2017 at 03:44 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    4 x 75 1:30 IM/stroke
    8 x 50 :50 desc 1-4/5-8

    Main set
    4x
    1 x 100 2:10 kick
    1 x 75 1:20 IM
    1 x 50 1:00 stroke choice
    1 x 25 :40 free
    [RD1 mod, RD2 build, RD3 mod, RD4 strong]

    Sprint set
    2x
    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 free]

    Freestyle/pull set
    3x
    1 x 300 4:30 long & strong
    1 x 150 2:10 neg split
    1 x 75 1:00 strong

    1 x 25 easy

    Warm down
    4 x 50 1:00

    Total: 4600
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    Uncategorized
  3. 12|12|17 mri result / LCM

    by , December 13th, 2017 at 11:19 AM (Blog)
    MRI of rt shoulder showed torn Labrum. Doctor also wanted imagery of neck at time to see if my shoulder atrophy and weakness was related to nerve issues but that one showed something else, degeneration. Md suggested a consult for shoulder, and shots for the neck. 70% relieved about shoulder diagnosis and 30% upset. Been whining about the related symptoms since 2013. My neck, thats been bugging me forever lol. Just glad Im finally doing something about this and will hopefully have better function. Among other additional injuries, I will still need to have my other shoulder looked at, that is the one that used to dislocate in my 20s and 30s, it just doesn't have as much inflammation or lack of mobility as the right.

    LCM
    100 easy free warmup
    100 of drills
    100 of UW dolphin kicking (15m at a time)
    200 of UWDK with fins (25m at a time)
    400 of flutter kicking
    300 of br kicking

    Updated December 13th, 2017 at 11:32 AM by __steve__

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  4. Sarasota Y Sharks Masters GOLD Workout 12/13/17

    by , December 12th, 2017 at 12:55 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 400 6:00
    8 x 50 1:05 choice
    4 x 100 1:30

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

    Freestyle/pull set
    2x
    1 x 150 2:15 long & strong
    1 x 150 2:05 neg split
    1 x 150 2:00 strong
    1 x 100 1:30 long & strong
    1 x 100 1:25 neg split
    1 x 100 1:20 strong
    1 x 50 :50 long & strong
    1 x 50 :45 neg split
    1 x 50 :40 strong

    Stroke set
    3x
    4 x 25 :40 perfect stroke
    1 x 50 1:10 strong
    [RD1 fly, RD2 back, RD3 brst]

    Sprint set
    2x
    1 x 50 1:00 easy
    2 x 25 :45 fast
    1 x 50 1:00 easy
    1 x 50 1:00 fast
    1 x 50 1:00 easy
    1 x 100 2:00 fast
    [RD1 best stroke no free, RD2 choice]

    Warm down
    4 x 50 1:00

    Total: 4650
    Categories
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  5. 12|11|17 Dryland LT, plyo, calis

    by , December 11th, 2017 at 10:46 PM (Blog)
    No chance for a wet workout today (or yesterday, as well as Saturday and Friday) due to time and broken pool heaters. Was overdue lactate threshold work, accomplished this task on the treadmill, probably for the better (shoulder suffers directly proportional to ratio of work:rest in swimming.

    Treadmill
    2 min / 2mph
    4 min / 5.5 mph
    2 min / 2mph
    4 min / 6.5 mph
    2 min / 2mph
    4 min / 7.5 mph
    2 min / 2mph
    4 min / 8.5 mph
    2 min / 2mph
    2 min / 9.5 mph
    1 min / 2 mph

    Glute machine
    • 1 x 10 x 75 ea

    One leg box hops
    • Jump on 12" platform, then off to the fwd, then back on and off backwards
    • 10 ea

    Wheel pose
    • 10 x 0:10 on 1:00

    Mayurasana pose
    • 10 x 0:10 on 1:00

    Bag kicks
    • Rt side kick/heel kick combo and finish with a lt roundhouse
    • Do other side, repeat 5x


    I hope dryland LT work will transfer to the pool. I really enjoyed the treadmill workout and already have the short term goal to complete the 9.5 for 4 min and start a 10.5 effort. Would like to do this once a week as the net sum (~2.5 mi /wk)of all the running I will do.

    Had MRI done on right shoulder and neck. I sure do hope my insurance covers this one.
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  6. Strength & Power

    Id so rather be in pool than the gym any day!
    what a beautiful day is was here in Houston!
    long swim tomorrow and I cant wait to be where I belong
    🏊🏼*♀️💦🏊🏼*♀️💦🏊🏼*♀️💦💕

    Deadlift 135#x10, 145#x6 Slow
    Swing KB 40#x 12, 40#x12 Fast
    Pull up w band x8, x8 Slow
    Speed skiers x6, x6 Fast
    Bridge Drag sand bag 35#x16, 35#x16 Slow
    Speed Skiers x6, x6 Fast
    Back Sqt 60#x10, 65#x6 Slow
    Sqt Jump x6, x6 Fast
    Overhead press 55#x8,60x4 Slow
    Push press 25#x4, 25#x4.
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters GOLD Workout 12/12/17

    by , December 11th, 2017 at 03:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 300 5:00
    2 x 150 2:15
    3 x 100 2:00 IM/stroke
    4 x 75 1:10 desc 1-4

    Kick set
    3x
    :45 vertical kick
    :15 rest
    1 x 100 2:15

    Stroke set
    3x
    1 x 100 2:15 IM drill
    1 x 100 2:00 IM w/good technique
    [Fly drill: 3 strokes right, 3 left, 3 both]
    [Back drill: double-arm]
    [Brst drill: 2 kicks, 1 pull breathe on pull only]
    [Free drill: fist drill or catch up]

    Sprint set
    4 x 100 2:00 alt 1easy/1fast
    6 x 50 1:10 alt 1easy/2fast
    8 x 25 :40 alt 1easy/3fast
    [All swims are choice]

    Freestyle/pull set
    1 x 200 3:00 long & strong
    1 x 200 2:50 neg split
    1 x 200 2:40 strong
    1 x 200 2:40 strong
    1 x 200 2:50 neg split
    1 x 200 3:00 long & strong

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 12/11/17

    by , December 10th, 2017 at 03:01 PM (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
    5 x 50 :50 desc 1-5

    Kick set
    2 x 100 2:15
    4 x 75 1:40 last 25 fast

    Stroke set
    4x
    6 x 25 :40 desc 1-3/4-6
    1 x 100 2:00 strong
    [RD1 best stroke no free, RD2 worst stroke no free, RD3/4 choice]

    Freestyle/pull set
    2 x 300 4:15 long & strong
    4 x 150 2:05 neg split
    8 x 75 1:00 last 25 fast

    Warm down
    4 x 50 1:00

    Total: 4650
    Categories
    Uncategorized
  9. 12|07|17 SP SCM

    by , December 7th, 2017 at 11:13 PM (Blog)



    Speed day - only had 32 minutes to swim

    5 min warmup easy fr with snorkel

    20 x 25 AFAP on 1:00 (o-nbfr / e-br)

    Drills with fins and snorkel until kicked out of pool (7 min)





    Yesterday's drylands

    Treadmill warmup
    • 30% incl @ 6mph,
    • 5 x 0:20 on 1:00

    Farmer DB carry
    • Carry them out of weight room and up flight of stairs to next floor then back down stairs into room just in time for them to slip out of hands
    • #75's

    Chest press machine
    • 5 x 10

    Wheel poses
    • 7 x 0:10 on 1:00

    One leg box jumps
    • jump on to 12" and off, then go backwards
    • 10 ea

    Vertical drop then jump ups
    • x 5

    Vertical drop then broad jump
    • x 5




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  10. Sarasota Y Sharks Masters GOLD Workout 12/8/17

    by , December 7th, 2017 at 02:25 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    2 x 100 1:45
    4 x 50 1:05 stroke
    2 x 100 1:30
    8 x 25 :40 choice

    Kick set
    4x
    1 x 100 2:15
    :45 vertical kick
    :15 rest

    Stroke set
    4x
    2 x 25 :40 perfect stroke
    1 x 200 3:30 IM
    [25s: RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Freestyle/pull set
    3 x 100 1:20
    4 x 100 1:25
    5 x 100 1:30
    4 x 100 1:25
    3 x 100 1:20

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters GOLD Workout 12/7/17

    by , December 6th, 2017 at 03:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    Kick set
    2 x 200 4:30 last 50 fast

    Stroke set
    3x
    3 x 50 1:05
    [RD1 fly, RD2 back, RD3 brst]
    [Swim #1: perfect stroke, #2: build, #3: strong]

    Sprint set
    2x
    2 x 25 :20
    3 x 25 :25
    4 x 25 :30
    5 x 25 :35
    6 x 25 :40
    [RD1 stroke, RD2 free]
    [Goal: Hold fast pace on all swims even though you're getting more rest]

    Freestyle/pull set
    3 x 150 2:15 long & strong
    3 x 150 2:05 neg split
    3 x 150 2:00 desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  12. 12|05|17 SP LCM

    by , December 5th, 2017 at 07:20 PM (Blog)
    10 min easy free, back, and drills

    40m NB (hypoventilative) free, fast / 60m ez back with fins

    50m NB free, fast / 50m ez back with fins

    -speed-
    8 x (35m free, fast / 65m drill) on 2:00 with fins and snorkel
    Categories
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  13. Sarasota Y Sharks Masters GOLD Workout 12/6/17

    by , December 5th, 2017 at 03:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 250 4:15
    5 x 50 1:05 stroke
    2 x 125 2:00
    5 x 50 :50 desc

    Main set
    3x [RD1 intervals left, RD2/3 intervals right]
    1 x 100 2:15 [1:45]
    2 x 75 1:45 [1:30] desc
    4 x 25 :45 [:45] fast
    2 x 75 1:45 [1:30] desc
    1 x 100 2:15 [1:45]
    [RD1 kick, RD2 IM, RD3 stroke]

    Freestyle/pull set
    1 x 500 7:00 long & strong
    5 x 100 1:30 desc 1-5
    10 x 50 :45 strong

    Warm down
    4 x 50 1:00

    Total 4500
    Categories
    Uncategorized
  14. 12|04|17 LP LCM

    by , December 4th, 2017 at 11:29 PM (Blog)
    lactate production
    12 x 50 on 3:00 (fr, br, kick order)

    drills
    600 one arm fr with snorkel (50's each arm)

    Out of swimming condition by a significant margin. Been busy renovating house throughout 2017. My times on the 50's were 3+ seconds slower than what they used to be a few yrs ago

    About an hour of drylands this evening
    Categories
    Uncategorized
  15. Strength/Power Rittersp

    Stretch/function:

    Shoulder Mobilty double jointed ball
    Lat Stretch
    Seated Wall Angel
    Hip Circuits
    CookSqts
    Single Leg Sit Down

    Strength & Power

    Deadlift 135#x10, 145#x5 SLOW
    Swing KB 40#x 12, 40#x12 FAST
    Pull Up Band x8, x8 SLOW
    Speed Skiers x6, x6 FAST
    Bridge Drag Sand Bag 35#x 12, x12 SLOW
    Speed Skiers x6, x6 FAST
    Back Sqt 60#x10, 65#x5 SLOW
    Sqt Jump x5, x5 FAST
    Overhead Press 55#x8, 60#x4 SLOW
    Push Press 25#x4, 25#x4.
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 12/5/17

    by , December 4th, 2017 at 02:11 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 100 1:45 50drill/50swim
    8 x 50 1:00 choice
    [Free drill: right only 25, left arm only 25]

    Kick set
    6 x 75 1:40 last 25 fast

    Stroke set
    4x
    1 x 50 1:05 drill
    1 x 50 1:05 25perfect stroke/25easy
    1 x 50 1:05 strong
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: right arm only 25, left arm only 25]
    [Brst drill: 2 kicks, 1 pull breathe only on pull]

    Sprint set
    4x
    1 x 25 :40 easy free
    1 x 50 1:10 25fast/25easy
    1 x 75 1:30 fast
    [RD1 best stroke no free, RD2 free, RD3 stroke, RD4 free]

    Freestyle/pull set
    3 x 300 4:15 desc 1-3
    2 x 200 2:45 neg split
    1 x 100 best effort

    Warm down
    4 x 50 1:00

    Total: 4450
    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters GOLD Workout 12/4/17

    by , December 3rd, 2017 at 02:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    6 x 50 1:05 stroke 2 of each
    3 x 100 1:30
    12 x 25 :30 strong

    Kick set
    1 x 200 4:30
    8 x 25 :45 fast

    Freestyle/pull set
    1 x 300 4:30 long & strong
    4 x 75 1:10 desc
    2 x 150 2:15 neg split
    4 x 75 1:05 desc
    3 x 100 1:30 last 25 strong
    4 x 75 1:00 desc

    Stroke set
    3x
    4 x 25 :40 IM order perfect stroke
    1 x 50 1:05 25fly/25back
    1 x 50 1:05 25brst/25free
    1 x 100 2:00 IM strong

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  18. Completely Submerged

    by , December 3rd, 2017 at 11:16 AM (Rules Committee Blog)
    What are the rules about being completely submerged in butterfly and backstroke? Can swimmers be disqualified for being completely submerged after the 15-meter mark?

    The short answer is yes, it can be an infraction to be completely submerged in butterfly, backstroke, and even freestyle under certain circumstances. This month's blog post will explain the rules and what officials should be observing and reporting.

    Butterfly

    Article 101.2.2 says that it shall be permissible for a swimmer to be completely submerged for a distance of not more than 15 meters after the start and after each turn. By that point, the head must have broken the surface of the water. The swimmer must remain on the surface prior to the next turn or finish. The swimmer is permitted one or more leg kicks, but only one arm pull underwater, which must bring the swimmer to the surface.

    Sometimes in butterfly, swimmers will take a stroke, tuck the head after breathing, and then extend the stroke before taking the next pull. If such action results in the swimmer being completely submerged, even if just for a moment, does that constitute an infraction?
    The answer is yes, this constitutes an infraction if this action occurs after the first arm pull that brings the swimmer to the surface after the start or after the turn.

    What if this action occurs before the 15-meter mark? Wouldnt that be permissible since the swimmer is permitted to be completely submerged for a distance up to 15-meters after the start and after each turn?

    The answer is no, the action is still not permitted because the swimmer is allowed only one arm pull underwater. That arm pull must bring the swimmer to the surface and the swimmer must remain on the surface until the next turn or finish. Even if the swimmer surfaces before the 15-meter mark, the swimmer may not be completely submerged after the first pull.

    However, we should note that in order for this call to be made, the official needs to ensure that the observation is clear and definitive. The official must be able to clearly observe and report the swimmer was completely submerged, taking into account the need to observe all lanes equitably. In most cases, this infraction would need to be observed from the side of the pool, so the official needs to ensure that swimmers in the middle of the pool are being judged the same as swimmers in other lanes. Things like the glare on the surface, wave action, and obstructions need to be taken into account and the swimmer should receive the benefit of the doubt. However, if the official can report with confidence that the swimmer was indeed completely submerged - not even a finger, hair follicle, or toenail above the surface of the water - then it is indeed an infraction.

    What about reaching for the wall at the turn or finish with the head down and arms extended under the water?

    If the swimmer is completely submerged prior to making the touch, then this action also constitutes an infraction. The comments on a clear and convincing observation also apply to this type of call. Once the official's gaze has shifted from observing the stroke to watching the end wall for a legal touch, the official may not be able to definitively see the entire body, making it difficult to make this call with certainty. But if the official can report a clear observation that the swimmer was completely submerged prior to the touch, then the swimmer should be disqualified.

    Backstroke

    The rules for backstroke are similar, but the wording is different. Article 101.4.2 says that some part of the swimmer must break the surface of the water throughout the race, except that it shall be permissible for the swimmer to be complete submerged during the turn and for a distance of not more than 15 meters after the start and after each turn. By that point, the head must have broken the surface of the water.

    Some swimmers will use a double arm backstroke pull (sometimes called "elementary backstroke"). The action of pulling back with both arms while tilting the head backwards might result in the swimmer being completely submerged. Is that illegal?

    The answer is yes if the action occurs after the 15-meter mark. But, the same comments regarding a clear and convincing observation apply to this situation. The official needs to ensure that the swimmer was indeed completely submerged - the entire body from head to toe. If the official cannot observe the entire body to say the swimmer was completely submerged, the swimmer should receive the benefit of the doubt.

    What if this action occurs prior to the 15-meter mark?


    In this case, the rules say that swimmer may be completely submerged for a distance of not more than 15 meters after the start and after each turn. So, a swimmer could surface, submerge, and then re-surface prior to the 15-meter mark. If the action described above occurs prior to the 15-meter mark, it would not be an infraction.

    Same question as butterfly, what about "diving" backwards for the wall at the finish?

    The same answer as in the butterfly (see above) applies. If a swimmer is completely submerged prior to the touch, then it would be an infraction. But, official must be able to observe that the entire body is submerged before the official shifts to judging the touch at the finish.

    Being completely submerged at the touch - in other words, at the instant that the hand touches the wall - is not necessarily an infraction. The observation of being completely submerged must be prior to the touch.

    Freestyle

    This question does not arise as often in freestyle, but there is also a requirement to surface within 15-meters in freestyle events.

    Article 101.5.2 for freestyle has the same language as backstroke. It says that some part of the swimmer must break the surface of the water throughout the race, except that it is permissible for the swimmer to be completely submerged during the turn and for a distance up to 15-meters after the start and after each turn.

    Therefore, if a swimmer does anything that results in being completely submerged after the 15-meter mark in a freestyle event, that constitutes an infraction.
  19. Strength and swim

    Strength

    Deadlift 135#x10, 145#x4
    Swing KB 35#x20, 2x
    Pull ups x7, x6
    Speed skiers x6, 2x
    Bridge drag sand bag 30#x24, 2x
    Back Sqt 60#x10, 65#x5
    Sqt Jumpx5, 2x
    Overhead press 50#x10, 55#x6
    Push press 25#x4, x2

    Later swim

    500 w/u

    400 Kickset
    Free streamline
    Back streamline
    Breast kick
    Dolphin

    200 pull

    400 IM drill
    Fly odd, Dolphin even
    Backstroke odd Backstreamline even
    Breaststroke odd kick even
    Freestyle odd streamline kick even

    100 cool
    Categories
    Uncategorized
  20. Workout 12/1/17: morning

    by , December 1st, 2017 at 09:07 PM (Maple Syrup with a Side of Chlorine)
    Quick swim before work this morning:

    200 free/200 back/200 im drill
    400 shark swim
    400 DPS with fast 4th 25 (in traffic)
    200 loosen and out
    ============
    [Solo/Masters/Rec/30 min]


    I signed up for the New England SCM Champs at WPI in Mass next weekend. I'll see how I am feeling but the plan is to head down for just Saturday:
    Event
    8 Men 400 SCM
    12 Men 200 SCM
    14 Men 50 SCM
    18 Men 100 SCM

    Slowly trying to get back into shape and also competition. I am focusing on New England SCY Champs at Harvard in March, with hopes to swim a full meet Fri-Sun.

    Updated December 3rd, 2017 at 09:39 PM by rxleakem

    Categories
    Swim Workouts