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  1. Sarasota Y Sharks Masters GOLD Workout 3/27/17

    by , March 23rd, 2017 at 04:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:10
    8 x 50 alt 2st/2fr 1:00
    2 x 100 1:30
    8 x 25 alt 2st/2fr :40
    1 x 200 3:00

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

    IM/stroke
    3x
    6 x 25 stroke :40
    1 x 50 stroke strong 1:20
    [RD1 fly, RD2 back, RD3 breast]

    Free/pull set
    1 x 400 long & strong 6:00
    1 x 300 neg split 4:30
    1 x 200 last 50 strong 3:00
    1 x 100 mod 1:30
    1 x 100 mod 1:20
    1 x 200 last 50 strong 2:40
    1 x 300 neg split 4:00
    1 x 400 best effort 5:20

    Warm down
    4 x 50 1:00

    Total: 4450
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters GOLD Workout 3/24/17

    by , March 23rd, 2017 at 03:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:40
    6 x 25 stroke 2 of each :40
    3 x 100 1:30
    6 x 25 stroke 2 of each :40
    4 x 75 last 25 strong 1:10

    Kick set
    1 x 100 2:15
    4 x 50 build 1:15
    10 x 25 alt 1 underwater dolphin/1 regular kick :40

    Freestyle sprint set
    3x
    1 x 50 easy 1:30
    1 x 100 90% 1:30
    [Goal: Be consistent on all 100s]

    1 x 50 easy 1:30

    IM/stroke
    3x
    1 x 50 90% stroke 1:00
    1 x 50 easy free 1:30
    1 x 50 90% stroke 1:00
    1 x 50 easy free 1:30
    [RD1 fly, RD2 back, RD3 breast]

    Free/pull set
    4 x 75 long & strong 1:15
    4 x 75 last 25 strong 1:10
    4 x 75 last 50 strong 1:05
    4 x 75 all strong 1:00

    Warm down
    4 x 50 1:00

    Total: 4250
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters GOLD Workout 3/23/17

    by , March 22nd, 2017 at 01:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2x
    1 x 200 3:10 [3:00]
    2 x 100 1:45 [1:30]
    3 x 50 1:00 [:50]
    4 x 25 :40
    [50s: RD1 stroke, RD2 free descend]
    [25s: RD1 free, RD2 stroke]

    IM/stroke/kick set
    1 x 200 kick 4:30
    4 x 25 fly :40
    1 x 200 IM 3:30

    1 x 150 kick 3:10 kick
    4 x 25 back :40
    1 x 150 IM 2:40

    1 x 100 kick 2:10 kick
    4 x 25 breast :40
    1 x 100 IM 2:00

    Free/pull set
    1 x 200 mod 3:00
    1 x 200 3rd 50 strong 3:00
    1 x 200 last 100 strong 3:00

    2 x 100 mod 1:30
    2 x 100 neg split 1:30
    2 x 100 strong 1:30

    4 x 50 mod 1:00
    4 x 50 build :50
    4 x 50 strong :45

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 3/22/17

    by , March 21st, 2017 at 03:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 300 5:00
    4 x 75 IM/stroke 1:30
    3 x 100 1:30
    4 x 75 IM/stroke 1:30
    6 x 50 desc 1-3/4-6 :50

    Kick set #1
    2 x 200 4:30

    IM/stroke set
    4x
    3 x 25 stroke :40
    1 x 75 IM/stroke strong 1:30
    RD1 fly, RD2 back, RD3 brst, RD4 choice

    Kick set #2
    12 x 25 :40
    Alt 1 underwater dolphin/1 surface kick

    Free/pull set
    1 x 300 long & strong 4:20
    4 x 75 last 25 strong 1:10
    6 x 50 desc 1-3/4-6 :50
    4 x 75 last 50 strong 1:10
    2 x 150 last 100 strong 2:10

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 3/21/17

    by , March 20th, 2017 at 11:43 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    12 x 25 4 of each stroke :40
    3 x 100 1:30
    12 x 25 alt 1 stroke swim/1 fast kick w/fins :40

    Freestyle sprint set
    4x
    1 x 50 mod 1:00
    1 x 50 90% 1:00
    1 x 50 easy 1:15

    IM/stroke set
    3x
    4 x 25 stroke :40
    1 x 100 kick 2:15
    1 x 100 IM 2:00

    Free/pull set
    5 x 100 long & strong on each 1:30
    5 x 100 last 25 strong 1:20
    5 x 100 make them 1:15

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 3/20/17

    by , March 19th, 2017 at 04:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 200 4:00 [3:10]
    4 x 50 stroke 1:10 [1:10]
    4 x 100 1:45 [1:30]
    4 x 50 desc 1:00 [:50]

    Kick set
    1 x 200 5:00 [4:30]
    4 x 50 second 25 sprint 1:15 [1:10]

    IM/Stroke set
    2x
    3 x 50 stroke 1 of each 1:10 [1:10]
    1 x 200 IM 4:00 [3:30]

    Free/pull set
    3 x 200 neg split 3:20 [3:00]
    4 x 50 desc 1:00 [1:00]
    2 x 200 last 50 strong 3:20 [3:00]
    4 x 50 desc :55 [:50]
    1 x 200 strong 3:00 [3:00]
    4 x 50 desc :50 [:45]

    Warm down
    4 x 50 1:15

    Total: 4300
    Categories
    Uncategorized
  7. Workout 03/18/17: morning

    by , March 18th, 2017 at 02:20 PM (Maple Syrup with a Side of Chlorine)
    My son has been home for the week for spring break, which has been a nice treat. Practice was canceled on Tuesday due to the Blizzard of 2017, but I was able to get in about 6 hours of drylands with snow removal! Here is picture looking out my front door on Tuesday, we ended up getting about 6 more inches for a total of 19 for the storm. (Good thing he was home to help with shoveling!)



    Swam this morning with the team, including Eric, Matt, Libby, Rebecca, Mary, and Kevin.

    200 swim/100 kick/200 pull
    4 x 50 quarters strong

    2 x
    50 dps on 1
    25 fast into 25 easy into
    50 kick into 50 pull

    6 x 50 from blocks - burst and cruise
    50 easy
    8 x 50 ... 25 fast then 25 ez
    3 x 50 loosen and out
    [Masters/Rec/2000 yds/60 min]
    ---------------------------
    Good workout, and it looks like many are planning to swim next Saturday at our meet here in town. Not sure what I'll be swimming, but my older brother and twin sister plan to come in for their annual meet and relays with me...we just need to find a fourth person to join us.
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters GOLD Workout 3/17/17

    by , March 16th, 2017 at 01:45 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    6 x 50 stroke 1:10 [1:10]
    2 x 100 1:45 [1:30]
    6 x 50 stroke 1:10 [1:10]
    2 x 100 last 25 strong 1:45 [1:30]

    Main set from Olympic Club via Russ Meyer
    4 x 150 swim 2:30 [2:15]
    1 x 100 kick 75 easy/25 fast 2:45 [2:30]
    1 x 300 pull strong 4:30 [4:00]
    rest 1:00
    6 x 100 swim 1:40 [1:30]
    1 x 100 kick 75 easy/25 fast 2:45 [2:30]
    1 x 300 pull strong 4:30 [4:00]
    rest 1:00
    12 x 50 swim :55 [:50]
    1 x 100 kick 75 easy/25 fast 2:45 [2:30]
    1 x 300 pull strong 4:30 [4:00]


    Warm down
    4 x 50 1:15
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 3/16/17

    by , March 15th, 2017 at 02:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    6 x 50 stroke 1:10
    2 x 150 2:15
    6 x 50 2 strong/1 easy 1:00
    2 x 150 kick 3:15

    Freestyle sprint set
    3x
    1 x 50 easy 1:15
    1 x 50 build to fast 1:00
    1 x 50 easy 1:15
    1 x 100 85% 1:30

    IM/stroke set
    3x
    4 x 25 stroke :40
    1 x 50 stroke 85% 1:00
    1 x 50 free easy 1:30
    RD1 fly, RD2 back, RD3 breast

    Free/pull set
    4 x 150 2:15
    3 x 150 2:05
    2 x 150 2:00
    *rest 45 seconds
    1 x 150 best effort 2:00

    Warm down
    4 x 50 1:00

    Total: 4550
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters GOLD Workout 3/15/17

    by , March 14th, 2017 at 04:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    3 x 100 1:45
    2 x 100 IM/stroke 1:45
    3 x 100 1:30
    4 x 50 :50 desc

    Main set
    5x
    1 x 125 free mod 2:00
    1 x 100 IM/stroke 2:00
    1 x 75 kick 2:00

    Free/pull set
    2 x 300 long & strong 4:15
    6 x 100 desc 1-3/4-6 1:30
    12 x 50 3 strong/1 easy :50

    Warm down
    4 x 50 1:00

    Total: 4700
    Categories
    Uncategorized
  11. USMS Clinic Course for Coaches

    by , March 14th, 2017 at 03:52 PM (Questions from Coaches)
    Q: Why should I attend the USMS Clinic Course for Coaches?

    A: Frankly, the demand from adults seeking stroke development clinics far outweighs the supply of clinics provided by well-trained coaches with stroke technique skills. USMS developed the Clinic Course for Coaches (CCC) to increase the supply of Masters coaches who desire the pathway and skills necessary to host a successful clinic. This course provides coaches with a proven method to build a more efficient stroke through a series of progressive drills isolating specific body mechanics.

    Many Masters coaches have strong stroke correction skills which serve them well during swim practice or a private lesson. However, the objective of a stroke development clinic is to provide a group of swimmers, of all ability levels, stroke improvement that is measurable both subjectively and objectively and is sustainable.

    Masters coaches attending the CCC receive:
    A classroom presentation that includes:

    • Instructions to conceptualize, plan and implement a successful clinic.
    • A detailed timeline for the clinic delivery leading up to and during the clinic
    • A proven instructional method delivered through a specific series of drills and skills that isolate specific body mechanics and progressively builds a more efficient stroke.
    • Narrated drill videos (available to the coach after the course.)

    On deck experience during a stroke development clinic including:

    • Watching a mentor coach deliver the clinic as instructed in the classroom and course textbook
    • Feedback from mentor coaches
    • Practical experience with actual Masters swimmers

    So, if you want to learn how to put on a clinic and what to do during a clinic, you should consider attending one of the CCC listed here.
  12. Sarasota Y Sharks Masters GOLD Workout 3/14/17

    by , March 13th, 2017 at 12:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    3 x 50 stroke 1:10
    1 x 200 3:00
    3 x 50 stroke 1:10
    4 x 100 1:30

    Kick set
    4 x 100 last 25 fast 2:15

    Freestyle sprint set
    3x
    1 x 50 easy 1:45
    1 x 100 85% 1:30

    IM/stroke set
    6 x 25 2 of each stroke :40
    6 x 50 2 of each stroke 1:10
    *break 30 seconds
    1 x 200 IM strong 3:30

    Free/pull set
    2x
    4 x 200 3:00
    #1: 25 mod, 100 strong, 75 mod
    #2: 50 mod, 100 strong, 50 mod
    #3: 75 mod, 100 strong, 25 mod
    #4: 100 mod, 100 strong]

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters GOLD Workout 3/13/17

    by , March 12th, 2017 at 01:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    3 x 100 1:30
    6 x 50 stroke 2 of each 1:10
    4 x 75 last 25 strong 1:10

    Kick set
    1 x 200 last 50 fast 4:30
    1 x 100 last 25 strong 2:15
    4 x 50 1:15

    IM/stroke set
    2x
    3 x 50 stroke 1 of each 1:10
    1 x 100 IM 1:50
    6 x 25 stroke 2 of each :40
    1 x 100 IM 2:00

    Free/pull set
    3 x 200 neg split 3:00
    6 x 50 desc 1-3/4-6 :50
    3 x 100 last 25 strong 1:30
    6 x 50 strong :45

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  14. Workout 03/11/17: morning

    by , March 11th, 2017 at 12:42 PM (Maple Syrup with a Side of Chlorine)
    Continued our transition to some speed work as well as race-specific preparation. Our 6th Annual Monumental Masters Mini Meet will take place in two weeks, Saturday, March 25th. I serve as meet director and we welcome swimmers from western New England, upstate NY, and even NJ to the southwestern corner of Vermont for a fun day of competition. If you are in the area stop by, as we have arts, restaurants, and history to explore after the meet is over!

    200 swim/100 kick/200 pull

    4 x
    - 50 DPS on 1:00
    - 150 Pull on 2:45

    2 x
    - 50 DPS
    - 75 DPS and 25 Fast

    50 ez

    4 x 25 burst and cruise - race start instructions and practice
    1 x 50 ez
    4 x 25 burst and cruise - working on relay starts
    100 loosen and out
    [Masters/Rec/2100 yds/65 min]
    ------------------------------------

    Updated March 12th, 2017 at 10:22 PM by rxleakem

    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters GOLD Workout 3/10/17

    by , March 8th, 2017 at 04:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:10
    2 x 150 2:30
    4 x 75 IM/stroke 1:30
    3 x 100 1:30
    4 x 50 descend :50

    Kick set
    4 x 125 last 25 fast 2:45

    IM/stroke set
    4x
    1 x 50 stroke 1:15
    1 x 25 free easy :45
    1 x 75 IM/stroke strong 1:30
    RD1 fly, RD2 back, RD3 breast, RD4 choice

    Free/pull set
    4 x 200 neg split 3:00
    4 x 150 last 50 strong 2:15
    4 x 100 descend 1:30
    4 x 50 strong :45

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 3/9/17

    by , March 8th, 2017 at 12:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    4 x 75 IM 1:30
    3 x 100 1:30
    4 x 75 kick 1:45
    6 x 50 desc 1-3/4-6 :55

    Free sprint set
    1 x 50 easy 1:15
    1 x 50 fast 85-90% 1:00
    1 x 50 easy 1:15
    2 x 50 fast 85-90% 1:00
    1 x 50 easy 1:15
    3 x 50 fast 85-90% 1:00
    1 x 50 easy 1:15

    IM/stroke set
    1 x 25 fly :40
    1 x 50 back 1:05
    1 x 75 breast strong 1:30
    1 x 100 free 1:45

    1 x 25 free :40
    1 x 50 fly 1:05
    1 x 75 back strong 1:30
    1 x 100 breast 2:00

    1 x 25 breast :40
    1 x 50 free 1:05
    1 x 75 fly strong 1:30
    1 x 100 back 1:45

    1 x 25 back :40
    1 x 50 breast 1:05
    1 x 75 free strong 1:30
    1 x 100 fly 1:45

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

    2 x 100 1:40
    2 x 125 1:40

    1 x 100 1:40
    3 x 125 1:40

    Warm down
    4 x 50 1:00

    Total: 4550
    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters GOLD Workout 3/8/17

    by , March 7th, 2017 at 03:55 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 250 4:30
    4 x 50 stroke 1:10
    1 x 250 4:00
    4 x 50 stroke 1:10
    1 x 250 3:45

    Kick set
    1 x 200 4:30
    8 x 25 sprint kick :40

    IM/stroke set
    1 x 125 IM [50 fly] 2:15
    1 x 125 IM [50 back] 2:15
    1 x 125 IM [50 brst] 2:15
    1 x 125 IM [50 free] 2:15
    1 x 125 IM [50 best stroke] 2:15
    1 x 125 IM [50 choice] 2:15

    Free/pull set
    1 x 400 long & strong 6:00
    2 x 300 negative split 4:30
    3 x 200 descend 1-3 3:00
    4 x 100 last 25 strong 1:30
    5 x 50 strong :50

    Warm down
    4 x 50 1:00

    Total: 4750
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters GOLD Workout 3/7/17

    by , March 6th, 2017 at 12:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:10
    6 x 25 stroke 2 of each :40
    4 x 100 1:30
    6 x 25 stroke 2 of each :40
    4 x 100 kick 2:10

    Freestyle sprint set
    1 x 50 easy 1:30
    1 x 100 90% 1:30
    1 x 50 easy 1:30
    1 x 50 90% 1:00
    1 x 50 easy 1:30
    4 x 25 sprint :30

    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 200 mod 3:00
    2 x 100 neg split 1:30
    4 x 50 descend 1:00
    4 x 50 be consistent :45
    2 x 100 descend 1:20
    1 x 200 best effort 3:00

    Warm down
    4 x 50 1:00
    Categories
    Uncategorized
  19. Having Fun

    by , March 4th, 2017 at 11:37 PM (Elise's Fitness Fun)
    A busy week kept me from getting in much in the way of working out, but still enjoyed what I did.

    Friday
    Did an easy 1000 yard swim. Very easy like a warm-up. Just wanted to stay loose.

    Saturday
    A very active day! Started off this morning with the following swim:

    300 easy warm-up

    8 x 25 drill on :45 - odds are 3 rt/3 Lt/3 full fly, odd are heads-up free

    8 x 25 drill on :45 - odds are 12.5 underwater, 12.5 stroke, evens are double-acting back

    8 x 25 drill on :45 - odds are fly AFAP with fins, evens are kick on back

    100 easy

    1000 yards

    Early this afternoon, I took my dog out to the track and we did a 1.5 mile walk/ run as follows:

    Walk 400 meters

    1600 meters as follows:. Sprint the straights, walk the curves

    Walk 400 meters

    This evening, I bowled 4 games. Hoping to join a league this summer!
    Categories
    Uncategorized
  20. Workout 03/04/17: morning

    by , March 4th, 2017 at 05:37 PM (Maple Syrup with a Side of Chlorine)
    In with the team this morning.

    200 free/100 kick/200 pull
    4 x 100 pull on 2:10 (used blue paddles and snorkel)
    4 x 75 k/s/p on 2:45 (just kicked snorkel and AK)

    Fort speed set that I like to use...
    1 x 25 Fast ... 1 x 50 ez
    1 x 50 Fast ... 2 x 50 ez
    1 x 75 Fast ... 3 x 50 ez
    1 x 100 Fast ... 4 x 50 ez

    I worked with team on turns/streamline as they did 5x50 free
    200 loosen and out
    [Masters/Rec/2150 yds/60 min]
    ------------------------------------
    Good turnout with Eric, Noah, Melissa, Libby, Rebecca, Mary, and Kevin. Trying to remind the body that fast-twitch muscles exist. Also worked on pacing with the 100.
    Categories
    Swim Workouts
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