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  1. Sarasota Y Sharks Masters GOLD Workout 2/17/17

    by , February 16th, 2017 at 03:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right in brackets

    Warm up

    1 x 250 4:45 [4:15]
    3 x 50 stroke 1:15 [1:15]
    2 x 100 1:45 [1:30]
    3 x 50 stroke 1:15 [1:15]
    1 x 250 4:45 [4:15]

    Kick set
    1 x 200 5:00 [4:30]
    6 x 50 1:15 [1:15]

    IM/stroke set
    16 x 50 1:15 [1:10]
    [4 of each stroke with #4 being strong]

    Free/pull set
    1 x 100 moderate 1:45 [1:30]
    4 x 50 descend 1:00 [:50]
    1 x 100 moderate 1:45 [1:30]
    4 x 100 neg split 1:30 [1:20]
    1 x 100 moderate 1:45 [1:30]
    4 x 150 last 50 strong 2:15 [2:05]

    Warm down
    4 x 50 1:15

    Total: 4000
    Categories
    Uncategorized
  2. Wed Feb 15

    by , February 16th, 2017 at 10:08 AM (The FAF AFAP Digest)

    Swim/SCY @ Pitt

    Warm up:


    400 various
    8 x 50 kick w/fins @ :55 (I did 6)
    50 EZ
    5 x 100 IM @ 1:45
    -- I did 5 x (25 shooter + 25 EZ), then 50 EZ

    Main sets:

    16 x 25 @ 100 pace @ :45
    -- did these flutter kick w/fins & snorkel
    4 x 50 something or other
    -- I did 3 x 50 EZ

    16 x 25 @ 100 pace @ :50
    -- did 8 x dolphin kick on belly w/snorkel & 8 x dolphin kick on back 15m UW
    4 x 50 something or other
    -- I did 3 x 50

    10 x 25 @ 100 pace @ :50
    -- the team was doing 24 of these, but I just did 10 and hopped out early
    50 EZ

    Total: 2450


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


    I ventured to Pitt last night and it was great to see everyone. It's definitely easier to do really boring kick sets with a team. There is one disadvantage of the power breather snorkel though -- you cannot chat with your lane mates! I also would have liked more "air" between the 25 efforts. I am now off to the treadmill. Between TV and podcasts, it's not too hard to get in quite a few miles.
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters GOLD Workout 2/16/17

    by , February 15th, 2017 at 11:17 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    1 x 150 IM 3:00
    3 x 100 1:30
    1 x 150 IM 3:00
    6 x 50 descend 1-3/4-6 :50

    Kick set
    1 x 200 4:30
    4 x 50 25fast/25easy 1:10
    8 x 25 sprint kick :45

    Freestyle pull set
    4 x 200 negative split 3:00
    1 x 100 95% 2:00
    2 x 200 descend 3:00
    1 x 100 95% 2:00
    1 x 200 moderate 3:00
    1 x 100 95% 2:00

    IM/stroke set
    2x
    1 x 150 IM 2:45
    2 x 50 stroke build 1:15
    4 x 25 stroke sprint :40

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  4. PROGRESS!!

    by , February 14th, 2017 at 03:55 PM (Elise's Fitness Fun)
    I don't feel like I have gotten in a whole bunch, but even with what little I have done, I feel like I have made progress. One thing is for sure - I feel better in the water than I did a couple of weeks ago.

    Friday, February 10
    Warm-up: 300 - 100 kick, 100 pull, 100 swim
    5 x 100 Free on 2:00 Descend - Get 5 seconds faster with each 100
    5 x 100 Dolphin Kick on Back on 2:00 - Get 5 seconds faster with each 100
    200 fly drill
    100 easy

    I was really surprised as did as well as I did on the sets. I used to do these type sets when I was preparing for middle-distance races. On the kick set, I was just a few seconds off where I was 6 years ago.

    Tuesday, February 14
    4 x 500 kick with fins on 7:30
    Odds: Alternate 100 free kick with board and 100 back kick (no board)
    Evens: Alternate 100 dolphin kick on back and 100 back kick
    100 easy

    I am loving working my legs. My approach here is to strengthen my core before I start using my arms more. Unfortunately, during the 6 year break I have taken, I have gained 15 pounds. I want to make my core strong before I place a demand on my shoulders to pull more weight than they are used to. In the process of strengthening my core, I am also hoping I can drop a few pounds. My goal is to add 500 more calories of activity per day while cutting back 250 calories on food. I don't do diets well, so adding more activity and cutting out 250 calories a day seems like a manageable goal.
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  5. Water, Feb. 11-14

    by , February 14th, 2017 at 01:39 PM (The FAF AFAP Digest)
    Saturday:

    3 miles on treadmill

    Swim/SCY/Solo @ BP:
    600 various kick
    20 x 25 power kick w/arms at side
    100 EZ
    10 x (25 fast kick + 25 EZ kick)
    400 various

    Total: 2000



    Sunday:

    I went to watch the masters meet at Lebo HS. It was fun to see some swim friends. They even have fins on the blocks there now. And the water temperature is warmer. So I might have to venture there again.

    11 miles on treadmill in 2 segments



    Monday:

    30 minutes of core/yoga/rehab ex

    7 miles on treadmill



    Tuesday:

    40 minutes of drylands

    Swim/SCY @ LA Fitness
    500 various
    6 x (25 fast + 75 EZ)
    300 EZ
    Total: 1400

    4 miles on treadmill



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


    Well, I've dipped my toe back in the water. Refreshing! But it is SO boring to do nothing but kick with your arms at your side. I did invest in the Arena power breather snorkel, since I'm not supposed to be turning my neck much. I like it better than the previous ones I've owned. I'll probably try to get in the water a few times a week. I can't see boring the crap out of myself on a daily basis! Oddly, it was more tiring swimming just 2000 yards than doing 10 miles on the treadmill ...

    Updated February 14th, 2017 at 01:46 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  6. Sarasota Y Sharks Masters GOLD Workout 2/15/17

    by , February 14th, 2017 at 12:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up

    2x
    1 x 200 3:30 [3:15]
    2 x 50 1:10 [1:05] stroke
    3 x 100 1:45 [1:30]

    Kick set
    10 x 50 1:15 [1:10] [1 easy/ 1 hard]

    Freestyle sprint set
    2x
    1 x 100 1:45 [1:40] moderate
    1 x 50 1:00 [1:00] 85%
    1 x 50 1:15 [1:10] moderate
    1 x 100 2:00 [1:50] 85%

    IM/stroke set
    2x
    1 x 100 2:00 [1:45] free moderate
    1 x 50 1:15 [1:15] stroke 85%
    1 x 50 1:15 [1:15] free moderate
    1 x 100 2:15 [2:00] IM 85%

    Free/pull set
    1 x 400 6:40 [6:00] long and strong
    4 x 100 1:40 [1:30] negative split
    4 x 100 1:30 [1:20] descend

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters GOLD Workout 2/14/17

    by , February 13th, 2017 at 02:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    4 x 75 1:15
    3 x 50 stroke 1:05
    4 x 75 up tempo 1:05
    2 x 150 2:15

    Kick set
    3x
    1 x 100 2:10
    4 x 25 sprint kick :40

    IM/stroke set
    3x
    1 x 100 IM 1:50
    4 x 25 stroke strong :40
    25s: RD1 fly, RD2 back, RD3 breast

    Free/pull set
    2x
    1 x 300 moderate 4:30
    1 x 150 85% 3:00
    1 x 200 moderate 3:00
    1 x 100 85% 2:00
    1 x 100 moderate 1:30
    1 x 50 85% 1:00

    Warm down
    4 x 50 1:00

    Total: 4550
    Categories
    Uncategorized
  8. Working on the Fly

    500w/u
    10x50's kickset, free,back,breast,fly,otter
    100 easy
    8x25's breaststroke,strong kick,high hips
    8x25's fly,long strokes,strong streamline just below surface
    100 easy
    8x25'sFly,strong arms,strong dolphin,strong streamline
    8x100's pull,strong pull,legs up,press chest,long strokes,tight turns,strong dolphin off wall
    Categories
    Swim Workouts
  9. Ask a lead ALTS instructor

    by , February 11th, 2017 at 09:17 PM (Ask the ALTS Experts)
    Answers to your trickiest Adult Learn to Swim questions, by USMS-certified lead ALTS instructor Dominic Latella:

    Some of my students have physical limitations that make the competency test a real challenge. What is the best way to deal with this?

    It’s always a good idea to have an initial interview with your clients and ask them about any injuries or limitations they may have. This way, you know early on if you need to make some adaptions for them. Once you have identified any limitation, you can prepare to adjust their competency test. For instance, if someone cannot pull themselves out of the water, they’ll need to be at a pool that has access to a ramp or a ladder.


    I get lots of questions about swim “toys.” What are some of the best pieces of equipment for new swimmers and why?

    It’s most helpful to use equipment that is available to your swimmers when they’re not working with you. This way they’ll feel comfortable enough to practice on their own. Fins are one of the most helpful pieces of equipment for new swimmers. Fins help support buoyancy and will help strengthen muscles used for swimming. Another “toy” that’s good for new swimmers is a snorkel. A snorkel helps people who struggle to take a breath gain confidence with the act of swimming. This will help them focus on becoming more comfortable in the water before going back to focus on working on the breath.
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  10. Interpretation of Age Group Rules

    by , February 10th, 2017 at 07:33 PM (Rules Committee Blog)
    Recently some questions have been raised concerning the interpretation of rules regarding age groups at USMS sanctioned meets. For several weeks, the rules committee has researched the current rules, rationale, and historical context in order to answer these questions. The rules committee met on January 22, 2017 and voted to approve an official interpretation.

    USMS 202.1.1G(1) says that "The conduct of a sanctioned event shall be in strict compliance with applicable USMS swimming rules and administrative regulations…" USMS Rule 102.5 says that "Any event conducted must be offered for all age groups and both genders". In the context of 102.5, we mean "a series of races in a given stroke and distance". Rule 102.3 defines the age groups for individual events and relays starting at 18-24 for individual events, 72-99 for relays (for meets held in 25-meter or 50-meter pools) and 18+ for relays (for meets held in 25-yard pools). The rules do not provide for any exceptions to tailor or restrict the age groups at sanctioned meets.

    Therefore, all events conducted at USMS sanctioned meets must be offered for all of the age groups listed in 102.3. A format that limits or alters the age groups from those listed in 102.3 is not in compliance with USMS rules. Sponsoring organizations who are unable or unwilling to offer each and every event to all USMS age groups (as listed in 102.3) are not in compliance with part one rules, as required for all USMS sanctioned meets.

    The attached memorandum explains more about the rationale, history, and context behind this interpretation.

    Charles Cockrell
    USMS Rules Committee Chair
    Attached Thumbnails Attached Files
  11. Back to the Basics - Breaststroke

    by , February 10th, 2017 at 07:28 PM (Rules Committee Blog)
    In our back to basics series, we are up to breaststroke. Breaststroke is the stroke with the most rules. I think it is also the stroke where the rules have evolved the most in the last couple of decades. When I started swimming summer league at age 8, I got disqualified most every time. But, by the time I was a teenager, I was a breaststroker and have been ever since. Maybe there is some kind of correlation between being an official and swimming the stroke with the most rules?

    Rather than cover everything comprehensively, let's break it down with a Q&A format on the different aspects of the stroke.

    The Stroke Cycle

    A cycle of breaststroke is one stroke and one kick, in that order. The definition of the cycle raises up a couple of frequently asked questions.

    What if a swimmer starts by taking a kick as the first action after a start or after a turn? Since the rules define the cycle as one stroke and one kick, in that order, starting with a kick is not in compliance with the rules. You must start each cycle with a pull.

    Can you swim breaststroke just by pulling and not moving the legs? No, both a stroke and kick is required for each cycle.

    Can you take a pull that is not followed by a kick before a turn or a finish? Yes, by rule, it is permitted to take an incomplete stroke cycle prior to a legal touch before each turn and at the finish.

    Can the head go below the surface of the water? Yes, the only requirement is that the head must break the surface of the water at least once during each complete stroke cycle.

    Can I take two pulls in a row without a kick? No, a cycle is defined as one stroke - only one stroke - and one kick in that order.

    Can I take two kicks in a row without a pull? What part of "A cycle is defined as one stroke and one kick in that order" is not clear?

    The rules say that the body shall be kept "on the breast". This is a trick because the rules use the language "on the breast" but in the glossary we define "on the breast" as "at or past the vertical towards the breast". So, the body and the shoulders do not have to be perfectly aligned, but the arms must move the same horizontal plane. If the officials judge that one arm is substantially lower than the other, then you could be disqualified, but the official should be looking at the arms, not the position of the shoulders.

    Does this mean I can have a shoulder that is slightly dropped during the stroke or at the touch? Yes, as long as the arms move in the same horizontal plane.

    The Underwater Cycle

    The rules say that swimmers are permitted to take one stroke and one kick while completely submerged after the start and after each turn. This is the only time when the hands may go past the hipline.

    Do you have to take an underwater cycle? No, an underwater cycle is permitted, not required.

    When must the head break the surface of the water? The head must break the surface by the time the hands turn inward at the widest part of the second stroke. So, you can take one complete stroke, kick, and then the hands can drift apart, but then the head must break the surface before you start to pull at the second stroke.

    Swimmers are permitted one downward butterfly kick (use it wisely) at any time prior to the first breaststroke kick. Does that mean that the butterfly kick can come before the pull? Yes, or it can come during the first pull. Does that mean that a downward butterfly kick is permitted at the end of the first kick? No, the butterfly kick must be taken before the first breaststroke kick. Do you have to do a butterfly kick? No, it is permitted, not required.

    The Arms

    The rules say that the arms must be pushed forward together from the breast on, under, or over the water. Does this mean that the arms can break the surface of the water? Yes, as long as the arms move together, but the elbows must be kept under the water. The only exception is on the final stroke before the turn or the finish when it is permissible for the elbows to break the surface of the water.

    What if I reach up to adjust my goggles while swimming breaststroke? Since all movements of the arms must be simultaneous and the arms shall be pushed forward together, this action would be an infraction.

    What if I reach up to wave to my friend on deck while swimming breaststroke? Seriously? No, you cannot do that.

    The Legs

    The rules say that all movements of the legs must be simultaneous, in the same horizontal plan, and without alternating movement. The feet must be turned outward during the propulsive part of the kick.

    Can I do a scissor kick? No
    Can I do a butterfly kick? No
    Can I do a flutter or freestyle kick? No. (Are you getting the point here?)

    What if one foot is turned inward and one is turned outward during the kick? That is called a scissor kick - see above.

    Can my feet break the surface of the water? Yes! As long as this action is not followed by a downward butterfly kick.

    Turns and Finishes

    The touch shall be with both hands, simultaneous, and shall be at, above, or below the surface of the water. Once a legal touch has been made, swimmers may turn in any manner desired.

    Does that mean I can do a flip turn? Yes! As long you make a legal touch (two hands, simultaneously) and as long as the body is towards the breast when the feet leave the wall. Between the legal touch and the feet leaving the wall, you can contort your body any way you like.

    Can my head be underwater at the touch? Yes, as long as the head breaks the surface at least one during the last complete or incomplete stroke cycle prior to the touch.

    Are breaststrokers totally awesome for remembering all of these rules and swimming the toughest, most elegant, and unique stroke? Yes, of course, but that is not in the rules.

    Charles Cockrell
    USMS Rules Committee Chair
  12. Sarasota Y Sharks Masters GOLD Workout 2/13/17

    by , February 10th, 2017 at 01:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Free sprint set
    4 x 50 1easy/1fast 1:10 [1:00]
    4 x 50 25easy/25fast 1:10 [1:00]
    4 x 50 fast 1:00 [:45]

    IM/stroke set
    2x
    3 x 50 stroke 25fast/25easy free 1:15 [1:15]
    2 x 50 stroke 85% 1:30 [1:30]

    Free/pull set
    5 x 100 1:45 [1:30]
    5 x 100 1:40 [1:20]
    5 x 100 1:30 [1:15]

    Warm down
    4 x 50 1:15 [1:00]

    Total: 4000
    Categories
    Uncategorized
  13. Still comfort swimming

    by , February 9th, 2017 at 04:47 PM (A comfort swimmer's guide to easy swimming)
    I see it's been almost 4 years since I last posted. I'm still swimming although not training as hard as I was then. But working hard enough.

    Here's what I did this morning:

    Warm up: (1000)
    200 swim - 200 IM kick - 200 pull
    4 x 25 scull
    4 x 25 shooters w/fins
    4 x 25 burst and cruise, IMO
    100 EZ

    Main Set: (1400)
    4 x 75/1:30 strong free, DPS (went 1:01-02 & 16 SPL)
    4 x 25/45 free, 2 breaths/25
    2 x 25 mid pool, work turn
    50 EZ

    4 x 75/1:40 strong back, DPS (went 1:07-08 & 18 SPL)
    4 x 25/45 DPK shooters w/fins
    2 x 25 mid pool, work turn
    50 EZ

    4 x 100/2:30 IM, desc1-4 (went 1:37-1:35-1:32-1:29)

    Warm down (200)
    100 easy kick
    100 easy swim

    Total: 2600 yards
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    Uncategorized
  14. NO EXCUSES!!

    by , February 8th, 2017 at 03:55 PM (Elise's Fitness Fun)
    Since I started working full-time three years ago, I have found it all too easy to avoid working out. I am not a morning workout fan and sometimes have to be in my office by 7 a.m., so mornings typically have been out. I have an hour for lunch, so my excuse has been that I did not have enough time to get in a "real" workout. The end of the day has not been a good time because of typical mom duties and because I sometimes feel like I have been hit by a mack truck. So, my new motto is, "Doing a little is better than doing nothing at all."

    I figure I will get in a little bit on the days I work and try to use my days off from work to get in longer or more challenging workouts. I am off during the summer, so hopefully, I can get in shape now and hit it harder this summer. I did not get a chance to blog yesterday, so I will include my workout from yesterday as well as my workout from today.

    Tuesday
    5 minute spin on stationary bike

    3 rounds of the following:

    5 push-ups
    10 leg-lifts/knee raises in captain's chair
    15 bicep curls
    15 shoulder raises

    Wednesday
    600 easy swim with fins

    3 x 100 I.M. Drill - 20 seconds rest between each 100

    100 easy

    Updated February 8th, 2017 at 04:31 PM by elise526

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  15. Sarasota Y Sharks Masters GOLD Workout 2/9/17

    by , February 8th, 2017 at 11:18 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    4 x 100 1:30
    6 x 50 stroke (2 of each) 1:05
    8 x 25 strong :30

    Kick set
    2 x 150 3:15
    8 x 25 :40 fast

    Freestyle set by Bert Bowers
    Goal: Shoot for same times on hard swims by group
    2x
    1 x 25 easy :55
    1 x 50 moderate :55
    1 x 75 strong :55
    2x
    1 x 50 easy 1:15
    1 x 75 moderate 1:15
    1 x 100 strong 1:15
    2x
    1 x 25 easy :55
    1 x 50 moderate :55
    1 x 75 strong :55

    IM/stroke set
    3x
    4 x 25 :40
    1 x 50 strong 1:20
    RD1 fly, RD2 back, RD3 breast

    Free/pull set
    1 x 400 5:45
    1 x 300 4:15
    1 x 200 2:45
    1 x 100 1:20

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 2/8/17

    by , February 7th, 2017 at 01:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:40 3:15
    6 x 50 Alternate 1st/1fr 1:10 1:00
    1 x 200 3:30 3:00
    6 x 50 Alternate 1st/1fr 1:10 1:00

    Kick set
    3x
    1 x 100 2:30 2:15
    1 x 50 fast 1:30 1:15
    50 easy swim

    IM/stroke set
    3x
    4 x 50 stroke 25fast/25easy 1:15 1:10
    1 x 100 IM 2:00 1:45

    Free/pull set
    1 x 400 moderate 6:45 6:00
    4 x 100 descend 1:40 1:30
    1 x 400 negative split 6:45 6:00
    8 x 50 strong :50 :45

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  17. January was rough!!

    by , February 6th, 2017 at 09:15 PM (Elise's Fitness Fun)
    Well, January was not a great month for starting back. First the flu, followed by food poisoning, and then low iron. After going through all of that, it feels wonderful to be back to "normal." I got in a quick swim at lunch today as follows:

    300 Warm-up:. 100 swim, 100 kick with fins, 100 pull

    6 x 200 on 3:15 - odds are kick on back with fins, evens are free swim with paddles

    100 easy

    I am wondering if anybody else out there has sat out 6.5 years of Masters swimming. I would love to hear about your early stage workouts and your ideas about getting back in shape.
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  18. Update: Life Hijack

    by , February 6th, 2017 at 04:19 PM (The FAF AFAP Digest)
    Last time I checked in, I had just had my VTOS surgery (Dec. 8) wherein Dr. Lum removed a huge chunk from my chest. I seemed to recover from that fairly well and did not become a pillbilly. On December 20, I went back to Hopkins for a venogram to check the vein. Disappointingly, but not totally unexpectedly, it was still damaged, compressed and the clot was still there. So I had an angioplasty where they put in 4 balloons to open the vein. Good grief, that really hurt. Not great news, but at least he was able to open the vein. I was told that the second operation had a 70% chance of success; veins that have long been compressed are prone to re-collapse. I survived xmas, but on December 29, I was struck down with an extremely severe case of the flu, which developed into bronchitis. I was really sick for 3.5 weeks -- the sickest I've ever been in my life. I only made it to one PT appt, then had to cancel all the rest. At this juncture, I've decided that I'm not going to bother with PT. I had full ROM almost immediately in any event. My arm is still somewhat swollen, but down from before. I was given a 3-6 month estimate for it to return to normal. My next appt is on March 23 and they will again check the vein with a duplex ultrasound. If there is still damage/clotting, I will need vein reconstruction surgery. I also struggled a bit with the oral blood thinner (xarelto). It made me nauseous and tired. So I switched back to lovenox. Downside is injections 2x day. Still, better than nausea.

    So Dec & Jan were just a life hijack. After an epic struggle, I have been feeling pretty normal the last 10 days. I can't do anything high impact or anything with my arm. I've been doing a lot of fast walking on the treadmill, between 5-9 miles a day. My incision is healing fine, so I may be able to get back in the water and kick with my arms at my side fairly soon. My dr really errs on the conservative side wrt the pool. But I know others that returned to the pool 6 weeks after VTOS surgery. I may also go to a spin class or some bikram yoga. Vinyasa is out because of all the down dogs.

    Anyway, hope you all are doing fabulously! I persevere.

    Updated February 7th, 2017 at 06:51 PM by The Fortress

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  19. Sarasota Y Sharks Masters GOLD Workout 2/7/17

    by , February 6th, 2017 at 02:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:15
    2 x 100 1:30
    1 x 200 IM/stroke 3:30
    2 x 100 1:30
    4 x 75 1:05

    Kick set
    4 x 75 1:45
    6 x 25 sprint :40

    IM/stroke set
    1 x 300 IM 5:15
    3 x 50 fly 1:10
    1 x 200 IM 3:30
    3 x 50 back 1:10
    1 x 100 IM 1:45
    3 x 50 breast 1:10

    Free/pull
    3 x 200 descend 1-3 3:00
    1 x 200 best effort 3:30
    3 x 100 descend 1-3 1:30
    1 x 100 best effort 2:00
    6 x 50 descend 1-3/4-6 :45
    1 x 50 best effort 1:00

    Warm down
    4 x 50 1:00

    Total: 4450
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters GOLD Workout 2/6/17

    by , February 3rd, 2017 at 01:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up

    2 x 150 3:00 2:30
    4 x 50 25 stroke/25 free 1:15 1:15
    2 x 150 2:45 2:30
    4 x 50 25 stroke/25 free 1:15 1:15
    2 x 150 2:30 2:15

    Kick set
    4 x 150 last 50 strong 3:45 3:30

    Sprint free set
    3x
    1 x 50 easy 1:15 1:15
    3 x 50 strong 1:05 1:00

    IM/stroke set
    3x
    1 x 50 easy 1:15 1:15
    3 x 50 stroke strong 1:15 1:15

    Free/pull set
    6 x 150 last 50 strong 2:30 2:15
    #6 is easy warm down

    Total: 4000
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    Uncategorized