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  1. Long swim

    500 easy, catch up, pull, tight turns, working on dolphin off wall
    10 50's mix kick sets, free,back,breast,dolphin,otter
    300 mod fast pace, bouy, alternate breathing sides
    10 50's mix kick sets
    10 25's breaststroke
    10 25's fly, one arm alternate
    10 25's otter
    900 easy, catch up, pull, tight turns, dolphin off wall.

    great swim!!
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 12/23/16

    by , December 22nd, 2016 at 03:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    Happy Holidays to all from SYSM!
    SCY

    Warm up

    1 x 250 free 3:45
    2 x 125 IM/stroke #1 50 free, #2 50 breast 1:45
    2 x 125 free 1:45
    2 x 125 IM/stroke #1 50 back, #2 50 fly 2:00
    5 x 50 descend 1-5 free or choice stroke 1:00

    Kick set #1
    3 x 100 last 25 fast 2:15

    IM/stroke
    1 x 200 IM/stroke 3:30
    4 x 25 stroke strong 85% :40
    25s: Rd1 = fly, Rd2 = Back, Rd3 = Breast, Rd4 = free
    4x through

    Free/pull set
    1 x 200 cruise 3:00
    1 x 100 build 1:30
    1 x 50 strong 90+% 1:00
    4x through

    Kick set #2
    1 x 25 then vertical kick for 30 seconds (no fins) 1:15
    4x through

    Warm down
    4 x 50 1:00

    Total: 4150 yards
    Categories
    Uncategorized
  3. I don't even play golf!

    by , December 22nd, 2016 at 09:51 AM (After a long rest)
    I had been feeling increasing pain in my elbows since the beginning of 2016. Initially it was sore after practice but would go away and later my right elbow developed ongoing pain to the point that it would throb constantly. After spring nationals I finally decided to go and see a physical therapist who gave me exercises I incorporated into my dry lands to strengthen the affected muscles. It's hear I heard the term golfers elbow. My left elbow reacted really well to treatment and gradually the pain went away. Unfortunately the right elbow did not react the same and actually continued to get more painful. After several more months of trying to rehab the right elbow I moved to an orthopedic surgeon. We did an MRI which initially did not highlight a tear and we tried a cortisone injection and no use of the arm while swimming. Still the pain grew and now I was struggling sleeping. I would go to sleep but was woken by a radiating pain in my elbow. Next the orthopedic surgeon asked for a contrast MRI which highlighted 3 tears; 2 in the medial epicondyle and 1 in the bicep tendon. By this point I had swelling in my forearm and numbness in the arm and hand. We tried a PRP injection and finally a stem cell injection. Both seemed to help with the swelling but again the pain continued to radiate from the funny bone. The final straw was a local meet where I had pain during my race.

    Last Tuesday 13th December I had surgery to cut and reattach the medial epicondyle tendons and the bicep tendon. The doctor also elected to move the ulnar nerve and clean up the affected area. Nothing against doctors or hospitals but I am a nervous patient and I don't like being in hospital.

    The surgery took about 90 minutes and the pre op process was very smooth. When i came around the first thing I noticed was the radiating pain from the injury had gone. I had spoken to the surgeon about my desire to not use narcotic pain meds like condene due to my dislike of the affect and it causing me nausea. The point of the surgery was obviously sore but the pain was definitely different. I used over the counter pain meds for a few days and was then at the point of not needing any.

    I am now a week out from surgery and doing great. I have a hard splint and it's a pain in the butt, but have my post op and first physical therapy appointment next week so hope to be able to start moving the arm soon. The no exercise for 2 weeks has been and will likely continue to drive me nuts but I am hanging in there. It's my hope I can start kicking as soon as the stitches heal. Rehab is 3-4 months so it's going to be a long road to recover. I am setting Budapest and World Masters Championship as my light at the of this tunnel. I will do my best to follow doctors orders during my recovery and suspect like all journeys there will be ups and downs. I just hope mine is now too hilly. Feeling good though!!!
    Categories
    Ramblings
  4. Power phase & swim

    Snatch 25# fast
    Swing kb 35# fast
    Lunge jump fast
    Spd skiers 10x fast
    Slam 16# med ball fast
    Tuck jump fast
    Asst pull up 12x slow
    Push ups 12 slow
    Goblet sqt 30# slow

    swim
    450 catch up pull, tight turns, dolphin off wall
    20 50's mix kick set free, back,breast,dolphin, otter
    12 25's caterpillar
    6 100's catch up, pull, alternate side breathing
    6 25's breaststroke
    6 25's otter.

    My swim coach is out of town for the holidays, I really feel I need a change of pase, this workout is becoming effortless unless I shorten the times, but then again I feel the technique may begin to weaken.

    Also wish I had someone to do these swim workouts with!!
  5. Sarasota Y Sharks Masters GOLD Workout 12/22/16

    by , December 21st, 2016 at 03:28 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    4 x 75 25 free/25 stroke/25 free 1:40
    4 x 75 free 1:20
    4 x 75 IM 1:40
    4 x 75 descend 1-4 1:10
    4 x 75 kick 2:00

    IM/stroke/free set
    10 x 75 free 1:15
    10 x 50 stroke 1:10
    10 x 25 fast choice :40
    *75s: Odds fast, evens easy
    *50s: 3 fly, 3 back, 3 breast, #10 easy free

    Free/pull set
    1 x 500 cruise stretch it out 7:30
    5 x 100 descend to fast 1-5 1:30
    10 x 50 :45 last 4 easy warm down on 1:00

    Total: 4500 yards
    Categories
    Uncategorized
  6. Workout 12/20/16: evening

    by , December 20th, 2016 at 10:24 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull

    12 x 75 on :10sr [held 1:15]
    - swim kick pull
    - focus on 4 fast ones of each
    - used snorkel for 1-6

    [200 easy as others finished]

    12 x 50 on 1:00 pull
    - 3 each [breathe every 3/only to right/only left/every 5]
    - used snorkel

    12 x 25 on :40
    - odds fast, evens ez

    100 loosen and out
    [Masters/Rec/2600 yds/60 min]
    -----------------------

    Kind of a Twelve Days of Christmas theme, or at least my best attempt Good swim with Tim, Jim, Carol, and Rebecca.
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters GOLD Workout 12/21/16

    by , December 20th, 2016 at 03:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:10 3:00
    2 x 100 1:40 1:30
    4 x 50 stroke choice 1:15 1:15
    4 x 50 kick 1:15 1:05
    2x through - Round 1 intervals left, round 2 right

    IM/stroke set
    2 x 75 IM/stroke 1:30
    4 x 25 stroke :45
    3x through
    25s: Rd1 fly, Rd2 back, Rd3 breast

    Free set
    1 x 25 fast :30
    1 x 50 moderate 1:00
    1 x 75 fast 1:00
    1 x 100 moderate 1:45
    3x through

    Free/pull set
    1 x 150 last 50 fast 2:15 2:00
    2 x 75 last 25 fast 1:05 1:00
    3 x 50 descend 1:00 :45
    2x through - Round 1 intervals left, round 2 right

    Warm down
    4 x 50 1:00

    Total: 4200 yards

    Updated December 21st, 2016 at 03:29 PM by SharksMasters

    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 12/20/16

    by , December 19th, 2016 at 12:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    3 x 150 2:20
    3 x 100 IM/stroke 1:45
    6 x 50 descend 1-3/4-6 1:00
    6 x 25 choice :40

    Main set: Kick/IM/stroke/free
    1 x 200 kick 4:30
    1 x 200 IM/stroke 3:30
    1 x 200 free last 50 fast 3:00
    2 x 100 kick 2:15
    2 x 100 IM/stroke 1:45
    2 x 100 free last 25 fast 1:30
    4 x 50 kick 1:15
    4 x 50 stroke choice 1:15
    4 x 50 free descend :45

    Free/pull set
    1 x 300 4:30
    #1: 150 fast/150 mod
    #2: 50 mod/150 fast/100 mod
    #3: 100 mod/150 fast/50 mod
    #4: 150 mod/150 fast
    *Keep 300 time the same on every swim!
    4x through

    Warm down
    4 x 50 1:00

    Total: 4400 yards
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 12/19/16

    by , December 18th, 2016 at 02:51 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    2 x 200 3:15
    6 x 25 :45 2 fly, 2 back, 2 breast
    4 x 100 1:30
    3 x 50 1:00 choice

    Kick set
    1 x 200 4:20
    4 x 75 1:40 last 25 fast

    IM/stroke set
    1 x 50 1:00 free moderate
    3 x 50 1:15 perfect stroke (fly, back, breast)
    1 x 50 2:00 100% choice stroke
    3x through

    Free sprint set
    2 x 50 1:00 moderate
    1 x 100 2:30 100%
    1 x 50 1:00 moderate
    1 x 50 1:30 100%
    2x through

    Free/pull set
    2 x 150 2:15 last 50 fast
    2 x 100 1:30 last 25 fast
    2 x 150 2:00
    2 x 100 1:15
    2 x 100 1:45 easy warm down

    Total: 4150 yards
    Categories
    Uncategorized
  10. Strength and swim

    Deadlift 135, 2nd crtct 145#
    Swing KB 35# 20x 2 circuits fast
    Asst pull ups 10x 2 crcts
    spd skiers 6x 2 crcts fast
    Bridge drag 20# 20x 2 crcts
    kneeling side throw 16# 2 crcts fast
    Back Sqt 80# 2crcts
    Sqt jump fast
    OH press 60# 2 crcts
    Push Prs 30# fast

    Swim
    450 warm up
    10 50's mix kick,free, back, breast, dolphin,otter
    6 25's caterpillar
    6 100's catch up, pull, tight turns, power off wall
    6 25's breaststroke
    6 25's otter
    350 easy cool
  11. Workout 12/07/16: morning

    by , December 17th, 2016 at 01:05 PM (Maple Syrup with a Side of Chlorine)
    Today the age-group team hosted a swim-a-thon that trickled over into our Masters slot, so we had an invitation to join in on the two hour swim. With a snowstorm just settling in , I opted to hop in for 100 laps, which took a tad over 46 minutes. Now off to pick up the college freshman from the train station and enjoy a nice dinner and a show (a live version of A Charlie Brown Christmas) at the Palace Theater in Albany.
    Categories
    Swim Workouts
  12. 12|16|16 scm

    by , December 16th, 2016 at 06:18 PM (Blog)
    20 x 25fr on 0:30 fins (2 breaths)
    15 x 25fr on 0:40 fins (1 - 2 breaths)
    4 x 25fr on 3:00 fins, fast (nb's)
    16 x 12.5 UWDK (odds) UWFK (evens) on 0:20
    Categories
    Uncategorized
  13. Incredibly tired after this one!

    Warm up easy 450
    10 25's kick sets, free, back,breast,dolphin,otter.
    6 25's dolphin
    6 150's catch up,pull
    6 25's breaststroke
    6 25's otter
    450 mod pace, strong off the wall.

    did this set 2x
    5,000 yes total.
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters GOLD Workout 12/16/16

    by , December 15th, 2016 at 05:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:40
    4 x 75 1:30 IM/stroke
    4 x 50 1:00
    8 x 25 :40 choice fast
    2 x 150 3:15 kick

    Main set: IM/stroke/free
    1 x 200 3:30 IM/stroke
    1 x 50 1:00 fly
    1 x 150 2:45 IM/stroke
    1 x 50 1:00 back
    1 x 100 1:45 IM/stroke
    1 x 50 1:15 breast
    *Rest 1-minute
    1 x 100 1:30 free
    2 x 50 :45 fast
    1 x 150 2:15 last 50 fast
    2 x 50 :45 fast
    1 x 200 3:00 last 50 fast
    2 x 50 :45 fast

    Free/pull set
    1 x 200 3:00 cruise
    1 x 175 2:45 last 25 fast
    1 x 150 2:15 last 50 fast
    1 x 125 1:45 last 25 fast
    1 x 100 1:15
    1 x 75 1:00
    1 x 50 :45
    1 x 25 :30

    Kick set
    2 x 100 2:15
    2 x 75 1:45
    2 x 50 1:15

    Warm down
    4 x 50 1:00 easy swim

    Total: 4300 yards
    Categories
    Uncategorized
  15. 12|14|16 SCM

    by , December 14th, 2016 at 09:31 PM (Blog)
    SCM
    500 various fr drills with fins

    12 x 30m on 1:00 15m fast / 15m easy
    • fasts were fr, UWDK, UWFK
    • easys were all br

    200 UW kicking
    • as 8 x 12.5 UWDK (breathe) 12.5 UWFK

    10 x 13.5m turn drill on 0:30

    15 x 13.5m turn drill on 0:20


    Drylands
    12 x 0:30 on 1:00 on curve treadmill
    • 9 - 10 mph run / 3 mph walk

    weights - upper body

    The Woodway Curve treadmill is similar to rollers for a bike - self propelled. It has helped my running considerably (31 sec drop in my 1.5 mile time from prior years). Now that I no longer run I still use it to warm up the body for dryland training.
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 12/15/16

    by , December 14th, 2016 at 03:49 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:40
    1 x 100 2:00 IM/stroke
    3 x 100 1:30
    1 x 100 1:45 IM/stroke
    3 x 100 1:30 descend 1-3
    1 x 100 1:45 IM/stroke

    Kick set
    2 x 200 4:30
    6 x 25 :45 fast

    Freestyle swim/pull set
    100
    200 100
    300 200 100
    300 200 100
    200 100
    100
    Top half: All swims on a 1:30 base
    Bottom half: All swims on a 1:20 base
    100s = last 25 fast
    200s = descend 2 on 1:30 base and the 2 on 1:20 base

    IM/Stroke set
    2 x 50 1:00 #1 fly, 2 back
    4 x 25 :45 fly sprint
    2 x 50 1:00 #1 back, 2 breast
    4 x 25 :45 back sprint
    2 x 50 1:15 #1 breast, 2 fly
    4 x 25 :45 breast sprint

    Warm down
    4 x 50 1:00 easy swim

    Total: 4550 yards
    Categories
    Uncategorized
  17. Strength & Swim

    Deadlifts 135# 6, 145#3 2 circuits
    KB swng fast35# 20 2 crcts
    Asst pull up 10 2 crcts
    Spd ski fast 6 2 crcts
    Brdg drg 20# 2 crcts
    Knl sad thr fast 16#5 2 crcts
    Bk Sqt 80#5 2 crts
    Sqt jmp 5 fast 2crts
    OH Prs 60#4 2crts
    Psh press fast30#2 crcts.
    REST.........

    Swim🏊🏼💦🏊🏼💦
    Long 500 easy
    4;25's Otter
    4;25's back easy
    4;25's caterpillar
    8;50's kick mix kick sets
    2;400 cool

    I can't thank my my personal trainer Chris Ritter enough for all my progress. His excellent guidance has made me become a stronger swimmer!
    And my personal coach Corrie UH COOG's for helping me with percition, giving me great direction and confidence to face up coming competitions!!
  18. Sarasota Y Sharks Masters GOLD Workout 12/14/16

    by , December 13th, 2016 at 12:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    4 x 100 1:40
    4 x 50 1:15 stroke
    4 x 100 1:30
    4 x 50 1:00 choice descend 1-4

    Kick set
    3 x 100 2:15
    2 x 50 1:15 fast

    IM/Stroke/Free set
    1 x 100 1:30 1:45 moderate
    1 x 75 1:15 1:30 build
    1 x 50 1:00 1:15 fast
    1 x 25 1:00 1:00 easy
    4x through
    Round 1/3 free intervals left
    Round 2/4 IM or stroke intervals right

    Freestyle sprint set
    1 x 75 1:05 last 25 fast
    1 x 50 :55 sprint 100%
    1 x 25 1:00 easy
    4x through

    Freestyle swim/pull set
    2 x 200 3:00 cruise
    2 x 200 2:45 descend
    1 x 200 best effort

    Warm down
    4 x 50 1:00 easy swim

    Total: 4400 yards
    Categories
    Uncategorized
  19. 12|12|16 SCM/drylands

    by , December 12th, 2016 at 11:42 PM (Blog)
    Back to Swimming

    SCM
    20 x 25fr on 0:30 with fins (18's)
    15 x 25fr on 0:40 with fins (16's)
    10 x 25fr on 1:00 with fins (14's)
    • easy-moderate sprint, solid form

    6 x 25 flutter kick on 0:40

    4 x 10m UWDK+10m UWFK+5m UW frog (take a breath after each section)

    Drylands
    10 x 30 seconds on 1:00 at 9+mph on Woodway Curve
    Weights and other stuff: Worked everything
    15 minutes stretching

    Had to push swimming back in priority due to hurricane matthew, which blew down a healthy 60 year old red oak directly through my home. Crushed our master bedroom and garage (with BMW pinned inside). Thank God nobody was in area at the time. If it happened 30 minutes earlier it would've been another story cuz I was sleeping in the bedroom. Has been rather an ongoing nightmare, we're rebuilding that part of the home now. Enough blogging about that.

    I didn't get out of shape during time off from swimming because I've been running and continuing with other stuff. Interestingly I've noticed this break seemed to be beneficial to my form as I started back up, I'll find out at my next meet in February, but my swimming feels quite refreshed. Maybe it was overdue.

    Had a freak injury about 7 weeks ago, I was stretching my quads/hips (couch stretch) then my left hip opened up with an audible ripping sound (like sound of fabric tearing). I immediately closed the joint back and hobbled off in frustration and pain. Doctor said I tore a hip flexor. It took about 3 weeks to walk correctly after, and now, though everything seems to be good, my hip looks different than the other one, like it's missing one of the smaller muscles - lol. Strangely, after this injury my lower back doesn't act up nearly as much. Anyway, not concerned because it seems to be working fine.

    One bit of good news for me is I finally scored 100% on my AF fitness test last week.
    Categories
    Uncategorized
  20. Survived

    by , December 12th, 2016 at 12:46 PM (The FAF AFAP Digest)
    I had my VTOS surgery on December 8 at Johns Hopkins. The surgery went well. The dr extracted a fairly massive first rib (see attached). The rib was abnormally large and was the culprit of the venous compression. There was also a great deal of muscle surrounding the rib, which was excised. I had a difficult time with the anesthesia, which caused me to throw up a few times. That is not particularly fun after an invasive surgery. I was able to move my arm right away and was on my feet quickly. The drive home was rather painful; I could feel every bump. I have a venogram scheduled for December 20 to assess whether the vein is patent and the clot has dissolved. I hope the vein bounces back from the compression, but the clot was very extensive. Depending on the results, I could be on blood thinners for awhile. I just hope there is not permanent damage. Anyway, the pain is reasonable tolerable with the pain meds. And my daughter is arriving home from college today!
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