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  1. Sarasota Y Sharks Masters 5:30 AM Workout 06/17/2016

    by , June 16th, 2016 at 01:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    2 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, 2 right.

    5 x 100 kick 2:30
    Second 50 fast

    3 x 100 strong 2:15
    1 x 50 easy 2:00
    Four rounds--choice

    2 X 400 pull 6:30
    Negative split

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  2. Week 194 - Wednesday

    by , June 15th, 2016 at 09:20 PM (After a long rest)
    I had a good night of sleep but my elbow hurt this morning. I think I slept on it in a weird position because it ached in a slightly different place. I have a Dr appointment tonight and I hope I walk out like last time feeling much better.

    The pool was setup scy.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    main sets
    5x100 IM on 1:40
    16x50 free at 200 race pace on :55
    200 easy
    12x75 kick descend 1-3,4-6,7-9,10-12 on 1:15
    16x25 odds underwater, evens no breath free/fly on :40

    warm down
    200 easy

    We had a lot of our younger masters swimmers around me this morning and somehow I always swim well when they are racing me. I descended from 1:10 to 1:06 on the 100 IMs. i held :26s on the race pace 50s but felt flat and slow despite the good times. I have been quite consistent on this set for a while but have been all over the place from a feel perspective. I was holding 1:05-1min on the kick.
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 06/16/2016

    by , June 15th, 2016 at 11:48 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    3 X 100 2:00 1:45
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    4 X 50 kick 1:20
    1 X 50 easy swim

    1 x 200 IM--strong-- 4:00
    1 X 50 easy 1:30
    Four rounds

    8 x 150 pull 2:15
    1-4: negative split
    5-8: last 50 fast

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  4. Week 194 - Tuesday

    by , June 14th, 2016 at 09:36 PM (After a long rest)
    I had a great night of sleep and woke before my alarm went off this morning. Today was an early dryland and swim double. My son got up and joined me at the gym.

    15mins on stationary bike
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. No power roller today.
    2x(3 X shoulder band exercises)

    Swimming scy
    400 free with snorkel
    6x50 catchup on :55
    20x50 on :50 at 1000 pace to my feet
    300 easy

    one of my training partners was traveling to Tulsa today and was staying in a small hotel. He really wanted to do today's workout so a group of face timed him as we did our core workout. It was kind of crazy but fun and we got a few looks from folks working out, outside our training group.

    I felt surprisingly good in the pool today and even had some easy speed. I started out at :30 but dropped to :29s around #8 and then around #16 went :28s and finally finished with a :27.
    Categories
    Swim Workouts
  5. Workout 06/14/16: evening

    by , June 14th, 2016 at 09:10 PM (Maple Syrup with a Side of Chlorine)
    Last week was a bit of a whirlwind with Preston's graduation, a few family parties, my daughter home for a visit, and a quick trip to Americade with my friends. My son was the recipient of a scholarship from the local library and was really digging the final chapter of his high school career. Today Lena and I went on a beautiful motorcycle ride, north to Manchester, VT, to the Vermont Country Store [pwb - this would be a great stop for you and the family if you are in the southern part of the state] then south on winding Rt 100 to Wilmington and then back home.

    200 swim/100 kick/200 pull
    300 pull [every 3rd lap fast]

    3x
    - 25 easy, 25 build, 50 DPS
    - 25 Stroke, 75 dps
    - 75 dps, 25 fast stroke
    [:05 sec going across, :15 sec rest between lines, masters minute between rounds]

    4 x 25 @90% on :50 [did IMO]
    200 loosen and out
    [Masters/Rec/2000 yds/45 min]
    -------------------------------------
    I swam with Matt and Tim was on his own. This is one of my taper workouts...Tim is doing a "homegrown" half Ironman DIY this Sunday and was looking for a change of pace. Good swim. We're off to Cleveland for orientation this weekend, leaving Friday morning and returning Sunday. I will have my suit, but the masters team that meets at my son's college has an 11am practice on Sunday. With a solid 500 miles/8 hour drive (without a stop for supper), I know that I will not be able to make that time.

    Oh, my son just noticed that this is blog post #700. Not too shabby!
    Categories
    Swim Workouts
  6. 6|14|16 SCM

    400 fr easy
    10 x 25 fr hypoxics
    1 x 25 br
    7 starts from block to 14 - 17m
    bubble rings with fins
    UW's with fins

    Updated June 14th, 2016 at 08:40 PM by __steve__

    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters 5:30 AM Workout 06/15/2016

    by , June 14th, 2016 at 11:49 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    10 X 100
    2 on 2:00
    4 on 1:45
    4 on 1:40

    1 X 200 kick 5:00
    1 X 100 swim 2:00
    2 X 100 kick 2:30
    1 X 100 swim 2:00
    6 X 50 kick--fast-- 1:20
    1 x 100 swim --

    1 X 200 moderate 4:00
    1 X 50 @ 100% 1:30
    Four rounds--choice

    10 X 100
    odd: moderate on 2:15
    even: fast on 3:00
    #9/10 are swim down on 2:15

    4000M
    Categories
    Swim Workouts
  8. Week 194 - Monday

    by , June 13th, 2016 at 08:23 PM (After a long rest)
    I had a nice relaxing weekend with the family. We went to see "Now You See Me 2" yesterday afternoon and I really enjoyed the film. Late yesterday afternoon some really big storms came through Dallas and we got whalloped with a really big storm that caused flash flooding. Luckily we had no damage and we were home before the rain really hit hard. I ended up going to bed early and slept really well until about 1am. Unfortunately from 1am on I slept poorly. Despite being tired I got up and headed to the pool but this was not my best practice!

    Pool was setup LCM

    warm up
    400 free with snorkel
    6x 50 catchup on :55

    main sets
    6x100 kick on 2mins descend 1-3,4-6
    10x300 with paddles on 3:45 descend 1-3,4-6,7-9 and hold #10 at same pace
    8x50 with snorkel as 25 streamline kick, 25 overkick free on 1:15

    warm down
    200 easy

    i descended from 1:45-1:40 on both descends. On the 300 I was tired and held mainly 3:35s but on the last few I had to work really hard to hold that interval. I have been wearing Kinesiology Tape for the past week and after about #5 the tape started to come loose and by #7 the tape was impeding my swimming. I finally managed to rip the tape off between 7 and 8.

    After practice ice I iced and for the first time took some ibuprofen for my elbow. As I write this my elbow is feeling much better and I plan on taking some more ibuprofen and icing for longer tomorrow.
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 06/14/2016

    by , June 13th, 2016 at 01:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 100 2:00 1:45
    1 X 250 4:30 4:15
    2 X 50 faster 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    1 X 100 kick 2:30
    4 X 50 kick 1:20

    2 X 100 build 2:00
    3 X 50 strong 1:20
    Four rounds--choice

    8 X 100 free 2:10
    Strong on all 8--85/90%

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  10. Sunday June 12

    by , June 13th, 2016 at 09:32 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Wilmington Y

    Warm up:

    500 various
    100 scull
    5 x 50 free w/paddles @ 200 pace
    50 EZ

    Main sets:

    8 x 25 burst + cruise various @ :45-1:00
    100 EZ

    10 x (25 AFAP + 75 EZ) @ 2:45-3:00
    -- 8 swim, 2 kick
    100 EZ

    6 rounds:
    4 x 25 IM order @ :45
    1 x 25 EZ

    150 EZ

    Total: 3200


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    After a few hours on the beach, I ventured off to the Wilmington Y for a pretty standard sprint workout. The pool isn't too bad by Y pool standards. 4-5+ feet deep with cool water and a few pace clocks. I find it a bit hard to tear myself away from the beach/family to go swim at the Y. My son just arrived, so I won't go today. I may swim in the ocean, but right now the current looks very strong. Husband+ daughter+son are on a run right now, but I am heading to the beach!
    Categories
    Swim Workouts
  11. 6|12|16 SCM

    Outside pool (hot water and air)

    About 70 minutes just having fun, mostly wearing fins. Did a few near AFAP bursts, some stroke, but most was UW's. Also worked on bubble rings, and various drills.
    Categories
    Uncategorized
  12. 6/11/16 Healthy Trenton 5k Run

    I'm not much of a runner. Swimming is more my thing. It sure was a good thing that I stuck around after the race this morning as my family won a $200 aquatic center membership to the Kennedy Aquatic Center in Trenton, MI!
    Categories
    Uncategorized
  13. Week 193 - Saturday

    by , June 11th, 2016 at 01:46 PM (After a long rest)
    We had lots of masters swimmers out of town for various reasons. I was running late this morning but got to the pool about 5minutes early. My right elbow is still really hurting and despite not noticeably affecting me physically, mentally it's been a tough week and a particularly tough morning. I don't seem to be able to easily get the elbow loose and it hurts all the way through warmup. As such it's hard to get motivated to get in. I have another PT meeting on Monday afternoon. After my last visit it felt noticeably better so hopefully this one will have a similar affect.

    I don't know if tom just took it easy on us this morning or read my body language but it was not our 16x100s.

    Warm up
    4 x 200 free with snorkel on 3mins
    8x50 drill build on 1min

    main sets
    4x100 free with snorkel at 400 race pace on 2mins
    8x50 fly on 1min
    4x100 on 2mins as 50 fast free, 50 high tempo back
    8x50 breast on 1:05
    4x100 free with snorkel at 400 race pace on 2mins

    warm down
    200 easy

    i really did not stop feeling pain in my elbow until midway though the first round of 4x100s. On the first 4x100s I was 1:06,1:06,1:05,1:05. On the free/back I was out in :32/:33 and ended up going 1:10-1:12s. On the fly and breast 50s I tried focusing on stroke. Long course I struggle with fly and to make matters worse my daughter was on deck and her and Tom gave me smack. . On the last round of 4x100s I started off where I left the last of the first round and continued to drop going 1:05,1:05,1:04,1:03. To say I was tired was another understatement today. Thank goodness I have no plans after I am done coaching this weekend. My wife and I talked about going to the cinema which I'll be terrific if it happens.

    Updated June 11th, 2016 at 06:18 PM by StewartACarroll

    Categories
    Swim Workouts
  14. Friday June 10

    by , June 11th, 2016 at 10:16 AM (The FAF AFAP Digest)
    Swim/SCY/Solo

    Warm up:

    350 various
    150 done as 25 scull + 25 free w/paddles
    3 x 50 single arm fly

    6 x 50 kick @ 1:10
    -- did backstroke
    -- got kicked really hard in the rib cage by a breaststroke kick, ouch!
    50 EZ

    Main sets:

    6 x 50, SDK to flags each length @ 1:15
    100 EZ

    8 x 50 of something
    -- I did 8 x 25 back @ 100 pace @ :45 (15-16)
    150 EZ

    6 x 50 kick w/fins @ :55
    -- I did 4 x @ 200 pace, 1 R+EZ, 1 fast
    100 EZ

    6 x 50 of something
    -- I did 6 x 25 breast AFAP/BA @ 1:00
    100 EZ

    5 x 50 kick w/fins @ :50
    -- 3 @ 200 pace, 1 EZ, 1 fast
    100 EZ

    4 x 50 hypoxic @ 1:05
    100 EZ

    4 x 50 kick w/fins @ :45
    -- I did 4 x 50 @ 1:00
    -- 2 @ 200 pace, 1 EZ, 1 fast
    100 EZ

    Total: 3500 (not sure I added right)


    ~~~~~~~~~~~~~~~~~~~~~~~


    Swam at Pitt last night. Still feeling pretty lackluster. But I am hitting the road for the beach in a few minutes and sunshine would be therapeutic. Hoping for good weather!
    Categories
    Swim Workouts
  15. 6|9 and 6|10 SCM

    SCM yesterday:

    Very exhausted and had little energy therefore a very light swim doing:
    • free, br, bk, bubble rings, and flutter/dolphin kicking using a 5' x 15' foam platform as kick board


    no drylands



    SCM today:

    Recovered and entered taper, all work < 80% effort

    50's on 1:00 - 7 free, 1 br, 1 bk
    ~ 65 minutes of the following as ~ 1 : 5 work to rest average doing:

    • drills with fins
    • 25 nb free's (and lesser amt's bk and br) with and without fins
    • Vertical kicking with fins
    • yoga-like stretches at surface and UW




    Ready to embark on yardwork then perform a major rewiring project for my car's alcohol injection system
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters 5:30 AM Workout 06/13/2016

    by , June 10th, 2016 at 12:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Back to work!

    LCM
    WARM UP:
    4 X 100 2:00
    1 X 200 3:30
    4 X 100 1:45
    1 X 300 negative split

    1 X 200 kick 5:00
    3 X 100 kick 2:30
    1 X 50 easy swim

    1 x 100 IM 2:00
    4 X 50--1 of each--1:10
    Three rounds

    4 x 200 3:20
    4 X 150 2:30
    Pull
    200's: negative split
    150's: last 50 fast

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  17. Week 193 - Friday

    by , June 10th, 2016 at 08:58 AM (After a long rest)
    I slept well last night and for the first time in a long time my elbow did not kill me when I woke up. There is still tenderness in the joint but unlike the past two weeks of mornings I did not have the stinging pain like a knitting needle was wedged in the joint.

    Unlike yesterday where my son got up with out any effort, today was a tough morning. This was his third workout this week and he did not want to get up but with a little arm twisting he finally got up.

    Today was a strange workout but it made a nice change.

    Warm up
    400 fre with snorkel
    6x50 catchup on :50

    Main sets
    6x100 kick best average on 2mins
    200 fly on 4mins
    2x200 back on 3mins
    12x50 drill/build on :50
    8x150 free on 1:50

    warm down
    200 easy

    i had a good kick set and held 1:19/1:20 on the best average kick set. Then Tom threw me a curve ball with his 200 fly. To say I was caught off guard was an understatement. Fly is not my best stroke and is possibly my worst stroke. I would be living if said I had happy thoughts; quite the opposite I had nasty thoughts and tried keeping them to myself. Tom saw right threw me and asked if I had a problem, to which I responded why. His comeback was funny, he said he thinks I should consider working on my fly for a season. He said we do a lot of free and wondered if this was part of the cause of my elbow issue. I don't believe fly will ever be my event but it was nice to hear that there was a reason behind his request. I made the 200 fly but oh it was pathetic and I had a few stops on the wall. On the 150s I was getting :10/:15 rest and felt good throughout.
    Categories
    Swim Workouts
  18. Week 193 - Thursday

    by , June 10th, 2016 at 08:48 AM (After a long rest)
    I slept well but my elbow was sore when I woke this morning. I was pretty much on auto pilot until I realized my son was coming to the gym again so just before I headed out the door I turned around and headed back upstairs. Luckily Ben was already awake and got up and going with no problem. Today was early dry lands followed by a swim.

    15mins on stationary bike
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. No power roller today.
    2x(3 X shoulder band exercises)

    Swimming LCM
    400 free with snorkel
    6x50 catchup on :55
    8x50 on :55 at 800 race pace(:34) to my feet
    400 easy
    8x50 on :55 at 800 race pace(:34) to my feet
    400 easy

    despite discomfort in my elbow I was able to hold :34s and on the second round started to descend, ending up with a :31/:32.
    Categories
    Swim Workouts
  19. Safe challenges for all ability levels of Masters swimmers

    by , June 9th, 2016 at 04:57 PM (Questions from Coaches)
    Q: I coach a diverse group of adults in my Masters program. At most practices, I have swimmers of all ability levels with different reasons for swimming. Not everyone is motivated to compete or even get faster. What are some safe challenges I can give my swimmers?

    A: Understanding your swimmer’s goals and the factors that motivate them to swim is the first step of incorporating safe, new, and exciting challenges to your program. If you haven’t asked each of your swimmers what those goals and motivations are, take the time to do so. Next, ask each swimmer, “What would you like to change about your swimming?” Some may say they want to get faster, feel more comfortable in the water, improve stroke technique, or even fit into smaller clothes or impress their physician with improved physical metrics during their next appointment. If your program is as diverse as you say it is, you will get a wide spectrum of responses. These responses will help you integrate new and exciting challenges because they match the needs of your swimmers.

    Whether you’re a competitive swimmer or not, challenges help keep us engaged with the process of being in the pool. Let’s not confuse competition with challenge. To many, conquering the challenge builds confidence, is more important than measuring time and distance, and is more important than comparing results to others.

    The list of safe challenges is endless, but I’ve collected some ideas below:

    • Set attendance goals. Some swimmers may want to be challenged to attend a certain number of swim practices during a week, month, or year
    • Learn a new stroke. This could include learning the new stroke, swimming the new stroke in practice, and swimming the stroke in a meet.
    • Reduce stroke count. Counting the number of strokes to swim each length of the pool often results in more focus on better technique and less wasted energy.
    • Improve streamlines. All swimmers benefit from a better streamline off the blocks and walls. Even open water swimmers can practice streamlining.
    • Incorporate underwater dolphin kicks. Many swimmers with a strong small amplitude kick will benefit from adding this to their freestyle, backstroke, and butterfly starts and turns.
    • Speed up the turns. The purpose of the turn is to change direction. An optimal turn accomplishes this faster while using less energy.
    • Learn to dive. Many new and seasoned swimmers have difficulty diving. It’s something that should be taught and practiced in a supervised safe setting. Once they’ve mastered this skill, swimmers may be more willing to participate in a swim meet.
    • Practice bilateral breathing. If your swimmers don’t naturally breathe to both sides, teach them the proper breathing technique and have them practice breathing bilaterally.
    • Use ePostal challenges. A USMS ePostal event and the training leading up to the swim can benefit all swimmers in your program. Encourage your swimmers to pick the 1-hour swim or a long distance swim based on their ability and desire.
    • Try a swim meet. Find a swim meet, or host one yourself, that is welcoming to the novice swimmer or swimmers returning to competition after a long time away.
    • Go open water swimming. Introduce the freedom of open water (OW) swimming by organizing group swims—with proper supervision and safety—for swimmers new to the open water environment. Begin by teaching the skills necessary to swim open water in the pool.
    • Use test sets. Regularly scheduled test sets can help you measure your swimmers’ improvement. And rather than just having them swim a 500 for time, get creative and mix up the distances.
    • Encourage less reliance on equipment. Weaning swimmers off pull-buoys, paddles, kickboards, and fins might be more of a coaching challenge. Encourage the swimmers to use equipment only when the workout specifies its use.

    USMS promotes the Check-off Challenge, an ePostal event designed to motivate swimmers to complete 18 pool events and an open water swim during the calendar year. The pool events may be swum in a meet or practice in any combination of SCY, SCM or LCM.

    Some LMSCs promote challenges like the Florida LMSC Leather Lung Award. This award is given to swimmers who complete all 18 pool events in SCY or SCM, all 17 pool events in LCM, and/or all five USMS ePostal championships during a single season.

    As a Masters coach, you should celebrate the accomplishments of your swimmers. This celebration can take place during practice, on a website, in a newsletter, or at a team gathering. There’s a good chance that once swimmers have mastered the demands of one challenge, they will gain the confidence to take on another, thereby staying engaged with your program and swimming for a lifetime.

    Updated June 17th, 2016 at 01:07 PM by Editor

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    Uncategorized
  20. Sarasota Y Sharks Masters 5:30 AM Workout 06/10/2016

    by , June 9th, 2016 at 11:40 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Meet prep--meet begins tomorrow

    LCM
    WARM UP:
    6 X 100
    3 on 2:00
    3 on 1:50
    6 X 50 1:00

    1 X 200 kick

    10 X 50 1:20
    Choice--#3-6-9 are fast

    WARM DOWN
    Categories
    Swim Workouts