View RSS Feed

All Blog Entries

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

    by , April 11th, 2017 at 04:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    3 x 100 2:00 [2:00] 25st/25fr
    3 x 100 1:45 [1:30]
    6 x 50 1:00 [1:00] choice

    Kick set
    8 x 50 1:15 [1:15] 25easy/25fast

    Freestyle sprint set
    6 x 100 2:00 [2:00] strong 85-90%
    rest :30
    1 x 100 2:00 [2:00] 100%
    1 x 100 2:00 [2:00] easy

    IM/stroke set
    3x
    2 x 50 1:15 [1:15] stroke strong
    rest :30
    1 x 50 1:15 [1:15] stroke 100%
    1 x 50 1:15 [1:15] free easy
    [RD1 fly, RD2 back, RD3 brst]

    Free/pull set
    4 x 100 1:40 [1:30] desc
    8 x 50 1:05 [:55] alt 3 strong/1 easy

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters GOLD Workout 4/11/17

    by , April 10th, 2017 at 12:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    2 x 50 1:15 [1:15] stroke
    2 x 150 2:30 [2:15]
    2 x 50 1:15 [1:15] stroke
    3 x 100 1:45 [1:30]

    Kick set
    6 x 50 1:15 [1:15] alt 1 strong/1 easy

    Freestyle sprint set
    3x
    3 x 50 1:05 [1:00] strong & consistent
    1 x 50 1:15 [1:15] easy

    IM/stroke set
    2x
    2 x 100 2:10 [2:00] IM/stroke
    1 x 50 1:10 [1:00] easy free

    Free/pull set
    3x
    1 x 200 3:20 [3:00]
    1 x 150 2:30 [2:15]
    1 x 100 1:40 [1:30]
    1 x 50 1:20 [1:00] easy
    [RD1 100 strong, RD2 150 strong, RD3 200 strong]
    [All other swims neg split]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters GOLD Workout 4/10/17

    by , April 9th, 2017 at 01:53 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 [1:15] stroke 2 of each
    2 x 150 2:30 [2:15]
    6 x 50 1:00 desc 1-3/4-6

    Kick set
    1 x 100 2:30 [2:15]
    4 x 50 1:15 [1:15] 25fast/25easy

    Free sprint set
    3x
    1 x 50 1:00 [1:00] mod
    1 x 100 1:45 [1:30] strong
    1 x 50 1:30 [1:30] easy

    IM/stroke set
    3x
    1 x 150 3:00 [2:30] IM (fly, back, brst)
    1 x 50 1:30 free easy

    Free/pull set
    3 x 150 2:30 long & strong
    3 x 150 2:20 last 50 strong
    3 x 150 2:15 neg split
    1 x 150 warm down

    Total: 4200
    Categories
    Uncategorized
  4. Workout 04/08/17: morning

    by , April 8th, 2017 at 10:30 PM (Maple Syrup with a Side of Chlorine)
    I've been out of the water for the past week due to work but I was able to get into today with the team.

    200 free/100/kick/200 pull
    4 x 25 Burst and Cruise

    4 x 75 on 1:45 (kick/swim/pull)
    2 x 150 on 3:00 - build by 50 [did 200's]
    1 x 300 pull - focus on technique
    6 x 50 on 1:00 - descend in pairs
    12 x 25 on :30 - odds ez/evens fast - took 30sec after first 6

    2 x 50 relays as team
    200 loosen and out
    [Masters/Rec/2500 yds/65 min]
    ------------------------------------

    We had a good group with Tim, Matt, Libby, Kevin, Mary, and Greg. My lower back has been tight so it was nice to get into the water and stretch out a bit. Out of the pool I am working to reduce clutter in the house, and getting ready for some heat arriving here in New England over the next few days.
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters GOLD Workout 4/7/17

    by , April 6th, 2017 at 11:55 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    2x
    1 x 200 3:30
    2 x 100 1:45
    4 x 50 1:15 stroke 1 of each
    4 x 50 1:15 kick

    Free sprint set
    3x
    1 x 50 1:00 mod
    2 x 50 1:00 strong
    1 x 50 1:30 easy
    [be consistent on each round of strong swims]

    IM/stroke set
    3x
    3 x 50 1:15 stroke strong
    1 x 50 1:30 free easy
    [RD1 fly, RD2 back, RD3 brst]

    Free/pull set
    2 x 200 3:20
    2 x 200 3:00
    Rest 1:00
    1 x 200 best effort

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 4/6/17

    by , April 5th, 2017 at 02:14 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    2 x 100 2:00 [2:00] IM/stroke
    3 x 100 1:45 [1:30]
    2 x 100 2:00 [2:00] IM/stroke
    4 x 50 1:00 desc 1-4

    Kick set
    1 x 200 5:00 [4:30]
    6 x 50 1:15 [1:15] desc 1-3/4-6

    IM/stroke set
    3x
    1 x 50 1:15 [1:15] stroke
    1 x 50 1:00 [1:00] free easy
    1 x 100 2:15 [2:00] IM
    RD1 fly, RD2 back, RD3 brst

    Free/pull set
    3x
    2 x 100 1:45 [1:30] strong
    1 x 100 2:00 [2:00] easy

    3x
    3 x 50 1:00 [1:00] strong
    1 x 50 1:15 [1:15] easy

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters GOLD Workout 4/5/17

    by , April 4th, 2017 at 04:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    3 x 100 2:15 [2:00] 25st/25fr
    2 x 100 1:45 [1:30]
    6 x 50 1:15 alt 1stroke/1free
    1 x 100 2:30 [2:15] kick

    Freestyle sprint set
    3x
    1 x 50 1:00 mod
    1 x 100 1:45 [1:30] 90%
    1 x 50 1:30 easy

    Kick set
    1 x 100 2:30 [2:15]
    4 x 50 1:30 [1:15] 25fast/25easy

    IM/stroke set
    4x
    1 x 50 1:30 stroke mod
    1 x 50 1:15 stroke 90%
    1 x 50 1:30 free easy

    Free/pull set
    4 x 100 1:45 [1:30] long & strong
    4 x 100 1:40 [1:20] last 25 strong
    4 x 100 1:30 [1:15] neg split

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  8. Return to competition

    by , April 3rd, 2017 at 06:30 PM (A comfort swimmer's guide to easy swimming)
    Until last month I had not swam in a meet since 2012 Summer Nationals.
    Finally decided to try and get back into it after a long lay-off.
    So on March 18 I entered a small age group meet in Jackpot, Nevada. Signed up for 3 50's; free, back and fly. Times weren't that great but not bad considering.
    Here's how I did: 50 free - 30.31, 50 fly - 33.72, 50 back - 35.96 (NQT).

    Encouraged by how I did, I entered a meet in Nampa Idaho this past weekend.
    Did the 100 free, 100 back and 50 free. I was very pleased with how I did and actually exceeded my expectations.
    Here's how I did: 50 free - 30.04, 100 free - 1:05.14 (NQT), 100 back - 1:15.51 (NQT).

    I guess if I could've swam these meets a month earlier I could have entered Spring Nationals. Perhaps I will consider Summer Nationals now.
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 4/4/17

    by , April 3rd, 2017 at 11:54 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 100 2:00 [1:45]
    4 x 50 1:20 [1:10] stroke
    4 x 100 1:45 [1:30]
    4 x 50 1:05 [:55] desc 1-4

    Kick/IM/stroke set
    3x
    1 x 200 5:00 [4:30] kick
    4 x 50 1:20 [1:10] 1 of each stroke
    1 x 200 4:10 [3:30] IM

    Free/pull set
    1 x 300 5:00 [4:30] long & strong
    2 x 150 2:30 [2:15] last 50 strong
    3 x 100 1:30 [1:20] desc 1-3

    Warm down
    4 x 50 1:15

    Total: 4100
    Categories
    Uncategorized
  10. Signs of life finally

    by , April 3rd, 2017 at 09:07 AM (After a long rest)
    I have been back in the water for a few months now. The elbow is completely pain free, however the opposite shoulder is now giving me problems; the challenges of age I guess. I have been lifting for about 3 weeks and again despite not being anywhere near where I was before the surgery I am making steady progress. Overall I am very happy with my progress and hope to be competitive at worlds in Budapest. I will likely alter my normal event program a little and focus more on the 200s and shorter distances.

    Despite some discomfort with the left shoulder I am finally getting back in shape and despite being no where near where I was aerobically, I am back in some semblance of shape.

    Today we did a tough tough mix of kicking, over kicking and back.

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

    main sets
    10x100 free with paddles and snorkel on 1:15
    100 easy
    4x(100 kick on 1:45, 50 Free with overkick on :50, 50 back on :40)
    100 easy
    3x(50 kick on :50, 100 Free with overkick on 1:20, 50 back on :40)
    100 easy
    3x(25 streamline kick on :30, 75 Free with overkick on 1min, 100 back on 1:20)

    warm down
    200 easy

    on the 10x100s I was holding 1:05s. On the kick, overkick, stroke sets I was really focusing on over kicking and was getting :10-:15 rest on all the swims. The overkick sets are always tough and I did notice I have a slight issue with my right leg not kicking as strong as the left. Tom said he thinks it's a slight bend in the right leg that gets worse when I am tired.

    I am am having fun again and I am looking forward to gradually increasi intensity in the pool and weight in weight room over the summer. It's great to be back.
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters GOLD Workout 4/3/17

    by , April 1st, 2017 at 01:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 100 2:00 [1:45]
    4 x 50 1:30 [1:15] stroke
    1 x 200 3:15 [3:00]
    4 x 50 1:00 [1:00] choice
    2 x 100 1:45 [1:30]

    Kick set
    3 x 100 2:30 [2:15] kick
    4 x 50 1:30 [1:10] kick up tempo

    IM/stroke set
    3 x 50 1:20 [1:10] fly
    1 x 50 1:00 free
    3 x 50 1:20 [1:10] back
    1 x 50 1:00 free
    3 x 50 1:20 [1:10] breast
    1 x 50 1:00 free

    Free/pull set
    2 x 200 3:15 [3:00] long and strong
    4 x 50 1:00 [:55] descend
    2 x 200 3:15 [3:00] last 50 strong
    4 x 50 :55 [:50] descend
    2 x 200 3:15 [3:00] neg split
    4 x 50 :50 [:45] descend

    Warm down
    4 x 50 1:15

    Total: 4100
    Categories
    Uncategorized
  12. Sarasota Y Sharks Masters GOLD Workout 3/31/17

    by , March 30th, 2017 at 01:49 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    9 x 50 1:05 2 stroke/1 free
    3 x 100 1:30
    9 x 50 :50 desc 1-3,4-6,7-9

    Kick set
    2x
    1 x 100 2:15
    2 x 50 1:15 25fast/25easy
    4 x 25 :45 sprint

    IM/stroke set
    3x
    3 x 25 :40
    2 x 25 :30
    1 x 25 :40 easy free
    1 x 50 1:30 fast
    RD1 fly, RD2 back, RD3 brst

    Free/pull set
    1 x 500 7:00 long & strong
    5 x 100 1:30 last 25 strong
    5 x 100 1:20 neg split

    Warm down
    4 x 50 1:00
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters GOLD Workout 3/30/17

    by , March 29th, 2017 at 01:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    4 x 75 1:30 IM/stroke
    2 x 100 1:30
    6 x 25 :40 2strong/1easy
    2 x 150 2:15

    Kick/IM/stroke set
    4x
    5 x 25 :40 kick
    5 x 25 :40 stroke
    1 x 125 2:30 IM
    [RD1 fly, RD2 back, RD3 breast, RD4 choice]
    [IMs: RD1 50 fly, RD2 50 back, RD3 50 brst, RD4 choice]

    Free/pull set
    3 x 150 2:15 long & strong
    3 x 150 2:05 last 50 strong
    3 x 150 2:00 neg split
    Rest 1:00
    1 x 150 best effort
    1 x 150 warm down

    Total: 4400
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters GOLD Workout 3/29/17

    by , March 28th, 2017 at 03:25 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:10
    4 x 75 1:10
    4 x 50 1:10 stroke
    4 x 25 :30 strong

    Kick set
    2x
    4 x 50 1:15 25fast/25easy
    4 x 25 :45 underwater dolphin

    IM/stroke/free sprint set
    2x
    1 x 50 1:30 easy
    1 x 200 3:15 90% broken @100 10secs
    1 x 50 1:30 easy
    1 x 100 1:45 90%
    1 x 50 1:30 easy
    1 x 50 1:00 90% RD1 best stroke
    1 x 50 1:30 easy
    1 x 50 1:00 90% RD1 worst stroke
    [RD1 IM/stroke, RD2 free]

    1 x 50 1:00 easy

    Free/pull set (Charles Denault's favorite set)
    3 x 100 1:40 mod
    1 x 125 1:40 last 25 strong

    2 x 100 1:40 mod
    2 x 125 1:40 neg split

    1 x 100 1:40 mod
    3 x 125 1:40 last 50 strong

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  15. Retired ... for now

    by , March 27th, 2017 at 04:57 PM (The FAF AFAP Digest)
    I had my follow up at Hopkins and the news was not good. The extensive clot is still there and the axillary and subclavian veins have re-closed since the balloon venoplasty. I suspect the re-closing was what I perceived as a strain in the thoracic area a few weeks ago. Vein reconstruction surgery is not a good option because it would require a bypass with only a 50% or less chance of success. So I need to grow some collateral veins; I may already have some since my arm is not all that swollen. But there is some fear for my left side, which is showing some pre-thrombolytic symptoms.

    I will have another ultrasound on both sides in 2 months. If the left side is showing more signs of damage than last time, I may have another first rib resection at that time. That surgery may have a better likelihood of success than the one in December if we avoid a clot. Or I could just use a conservative approach ... The downside of that is that I think I would have anxiety over getting another clot/ruining another vein. And I really couldn't swim without compressing the vein further. Streamlining is ultra compressive. And of course my sister had bilateral VTOS.

    I have been in the water some. But just kicking with my arms at my side is not very inspiring. My dr said that I could start some swimming, but I am leery about my left arm. I have been on the treadmill regularly; did 14 miles the other day after the bad news. So I am going to put all thoughts of competing aside for now. I may pop into the pool to see friends from time to time. But I am basically retired right now. Maybe next year I can re-assess. Without the primary veins on the right side, it is unclear whether I could ever return to my previous form.

    On a happier note, I have a trip to Paris and environs planned in April. And I had a really kick ass 2016 before the VTOS reared its ugly head in October. The Fina rankings have come out and, in the 55-59 age group, I ended up with:

    SCM:

    50 back #1 (WR)
    100 back #1 (WR)
    50 fly #1 (WR)
    50 free #1 (WR)
    50 breast #4 (NR, that was subsequently broken)
    100 breast #8

    LCM:

    50 back #1 (WR)
    50 fly #1 (#WR)
    50 free #1
    50 breast #3

    SCY (1 meet, done with a blood clot)

    50 fly (NR)
    50 back (NR)

    Adios for now! I wish everyone well in their swimming endeavors.

    Updated March 28th, 2017 at 10:04 AM by The Fortress

    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 3/28/17

    by , March 27th, 2017 at 01:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    3 x 100 IM/stroke 2:00
    1 x 200 3:00
    6 x 50 desc 1-3/4-6 :50
    4 x 125 kick last 25 fast 2:45

    IM/stroke set (John Sylvester's Fav Set)
    4 x 25 :25 [1 of each stroke]
    8 x 25 :30 [2 of each stroke]
    12 x 25 :35 [3 of each stroke]
    16 x 25 :40 [4 of each stroke]

    Free/pull set
    1 x 250 long & strong 3:45
    5 x 50 build each swim :55
    1 x 200 neg split 3:00
    4 x 50 desc :50
    1 x 150 last 50 strong 2:15
    3 x 50 all strong :45
    1 x 100 neg split 1:30
    2 x 50 make them :40

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  17. Sandwiched between my kids and my parents

    At our SCY championships I had a great time to speak with Rick Battistini, our coach du jour, and he had a lot of wisdom about taking care of one's parents.

    I had been looking for any commiseratory blog entries but didn't see any.

    My father had cancer and was taking a lot of extra care last year and he unexpectedly died of a massive heart attack on December 30th 2016.

    My mother was not in great health at the time and took it understandably very poorly and had a sharp degradation in her own health.

    I ended up 9-1-1ing her to the hospital for a 1 1/2 week stay and now she is rehabbing at home.

    I have had to stop everything but coaching Masters 3x per week and am battling back to swimming time for myself for my own gratification and stress release and health.

    I don't know how much longer my mom has and I have limited help form limited family nearby.

    Since I've been coaching and teaching swimming, I have needed the support of my parents and this is really tough.

    Last weekend at SCYs I was so tired I was not having fun until I could nap for 1 1/4 hours between events then had to scratch the last 2 because I had to get back to Mom and relieve my son from mom sitting!

    I am figuring it out bit by bit!
    Categories
    Uncategorized
  18. MHS Swim Team Assistant Coach, years 2 and 3

    Last year, 2015-2016 our girls won the State Championship and our Head Coach Susan Guertin won a major coaching honor.

    This year, 2016-2017 our girls came in 3rd at States with only 5 girls qualifying.

    Decidedly worth it in many ways, mostly for the joy of working with the kids I have taught to swim over the years and way more fun than watching TV!
    Categories
    Uncategorized
  19. NEM SCY Championship Effort untrained and not warmed up

    I learned last Sunday the 19th of March at the 3rd day of the main weekend of NEM SCYs that if tired, just get up and go warm up anyway.

    I only had time to warm up for 600 yards and I was in the first heat of the 400IM. It was very hard on my windpipe, needless to say! My time was about 3 minutes slower than the National record holder Laura Val!

    Only 5 people entered in my age group so I still got us 12 points on that one.

    However, my teammates were cheering and my walls were legal and I could have a lovely nap between that and the 50 fly.

    We had 15 women's heats of the 200 free followed by 18 heats of the men's and then I made a 7th place on the 50 fly for a 7th place among many more swimmers.

    I was so glad I showed up!
    Categories
    Uncategorized
  20. 03/25/17: 6th Annual Monumental Masters Mini Meet

    by , March 25th, 2017 at 05:58 PM (Maple Syrup with a Side of Chlorine)
    We had another successful mini meet at my hometown pool today as just over 30 swimmers descended on southwestern Vermont for a fun morning of swimmer. As usual we had a good showing from our local team and two teams from the south in Massachusetts (Pittsfield Polar Bears and the Simon Rock PaceMakers). We also welcomed new faces from Adirondack Masters as well as from travelers (a mom and daughter duo from NJ and a gentleman from Niagara Falls! Amanda, Carol, Eric, Gabby, Kevin, Matt, Rebecca, and Tim from our local workout group swam, while Libby and Mary (along with her newborn baby) stopped by to cheer for a bit.

    In addition to my role as meet director I served as a referee, although I did swim in the relays with my older brother and sister. The meet ran smoothly without any complications from the timing system (which had a hiccup or two last year in it's first real use), and our fun 25 "sprints" served as good breaks in the action that allowed for folks to take a breather. I again gave away various prizes (maple syrup from a local sugar shack and stroopwafels from my local bakery), along with some USMS stickers and caps.

    While the planning and pulling off the meet is a bit stressful, I am consistently amazed by the diverse of swimmers that come out to compete, many for the first time. The environment of a Masters meet is so different from that of an age group or high school meet. It gives me a lot satisfaction to be able to host this meet every year, and I am thankful for the support that we get from the local age group team to run the event.