View RSS Feed

All Blog Entries

  1. Sarasota Y Sharks Masters GOLD Workout 11/27/17

    by , November 26th, 2017 at 08:43 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 150 2:30
    4 x 75 1:30 IM/stroke
    4 x 50 :50 desc

    Kick set
    1 x 300 6:30
    8 x 25 :45 fast

    Free/pull set
    4 x 150 2:15 long & strong
    8 x 75 1:05 last 25 strong
    4 x 150 2:05 neg split

    Stroke set
    4x
    6 x 25 :40 stroke IM order 2 of each
    1 x 75 1:30 IM strong

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  2. Workout 11/25/17: morning

    by , November 25th, 2017 at 12:06 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed my 7th year of the Turducken this morning. As always many thanks to swimsuit addict for this great set.

    200 swim 100 kick 200 pull
    4 x 25 on :45 build
    Turducken set: A turducken is a turkey that is stuffed with a duck, which in turn has been stuffed with a chicken. Iíve never tasted one, but I feel like Iíve been reading about them as a novelty food item for at least a decade. The latest article I saw about turducken was not about food at all, but about privacy law, and ever since I read it, the word has been rolling around in my head. So I decided I would assemble stroke turduckens by stuffing a 50 of one stroke into the middle of a 100 of another stroke, then sticking the whole thing into a 200 of yet another stroke. I did four rounds of these; on the first, turkey=fly, duck=back, and chicken=breast; the strokes rotate through the IM thereafter. The set looked like this:

    4 x 350 @ :30-:40 rest interval
    1st 350=100 FL/50 BK/50 BR/50 BK/100 FL
    2nd 350=100 BK/50 BR/50 FR/50 BR/100 BK
    3rd 350=100 BR/50 FR/50 FL/50 FR/100 BR
    4th 350=100 FR/50 FL/50 BK/50 FL/100 FR

    On each round I aimed to do the middle 50 at 200 IM pace; the 50 before it as build and the 50 after it as recovery, and the turkey 100s at the front and back at basic aerobic pace.
    I added in a 200 loosen before doing a 200 warm down with the team.
    [Masters/Rec/2400 yds/60 min]
    ==========================

    Enjoyed a wonderful Thanksgiving with a feast at home prepared by my wife, then we traveled to her mom's house and then my brother's for dessert. Lena and I also ran in a 5k Turkey Trot to start off the day.

    Today I swam with Tim, Rebecca and Kevin. Larry dropped in from NJ as we all enjoyed today's main course

    Updated November 25th, 2017 at 06:34 PM by rxleakem

    Tags: turducken
    Categories
    Swim Workouts
  3. Workout 11/21/17: evening

    by , November 21st, 2017 at 09:42 PM (Maple Syrup with a Side of Chlorine)
    200 Free/50 non-free/150 Kick/250 Pull/5 x 50 b/c on 1:05/100 non-free

    4 x 100 on 2:00 Quarter's Strong
    4 x 75 on 1:30 fast middle 25
    4 x 50 on 1:30 from blocks

    300 warmdown as every 3rd lap non-free
    [Masters/Rec/2200 yds/60 min]
    ===================
    Categories
    Swim Workouts
  4. Workout 11/20/17: evening

    by , November 20th, 2017 at 08:32 PM (Maple Syrup with a Side of Chlorine)
    200 free/200 back/200 im drill

    3 x
    - 200 pull with snorkel into
    - 100 kick

    4 x 75 on 1:15 (fast middle 25)
    200 loosen and out
    [Solo/Rec/2000 yds/38 min]
    ----------------------------------

    First snow fall in SW VT today. Was able to sneak in a solo swim (first in a very long time!) after dinner.
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters GOLD Workout 11/21/17

    by , November 20th, 2017 at 04:05 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 1:15 [1:05] stroke 2 of each
    3 x 100 1:45 [1:30]
    6 x 50 1:00 [:50] desc 1-3/4-6

    Kick set
    2 x 150 3:45 [3:15]
    4 x 50 1:20 [1:15]

    Stroke set
    4x
    1 x 50 1:30 [1:15] drill
    1 x 50 1:15 [1:15] 25perfect stroke/25easy free
    1 x 100 2:15 [2:00] strong
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: right arm only 25, left arm only 25]
    [Brst drill: 2 kicks, 1 pull breathe on pull only]
    [Free drill: right arm only 25, left arm only 25]

    Free/pull set
    3 x 100 1:40 [1:30]
    4 x 50 :50 [:45]
    3 x 100 1:35 [1:25]
    4 x 50 :55 [:50]
    3 x 100 1:30 [1:15]
    4 x 50 1:00 [:55]
    [Goal: be consistent on all 100s and 50s...hold pace]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  6. Fri, Nov. 17

    by , November 18th, 2017 at 01:19 PM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:

    400 various
    8 x 50 w/paddles @ :55
    8 x 50 kick @ 1:05
    50 EZ

    Main sets:

    16 x 25 @ :30, odds = fast kick
    Huh ... hard pass. Just didn't get how this could actually be done on that interval and didn't want to do a 400 kick. Instead, I did 12 x 25 odds fast back kick (15 m UW) @ :40-:45 trying to stay out of the way of my lane mates who were barely making the interval. Went 15s on backstroke kick.
    1:00 rest
    1 x 50 fast kick @ 1:00
    -- went :32 backstroke kick from a push. happy with that
    1 x 50 EZ @ 2:00 (not enuf recovery for me ... legs full of lactic acid)

    16 x 25 swim @ :30, odds = fast
    Huh, well this time I put on fins to make the interval. Did the odds @ 100 pace, IM order. Tiring ... but times were good.
    1:00 rest
    1 x 50 fast sprint @ 1:00
    -- I was too tired to do this without more recovery. Did a 25 fast fly (:10) & cruised a 25
    1 x 50 EZ @ 23:00

    16 x 25 kick @ :45, odds = fast
    -- did 10 of these, going :15s on back kick, cruised the last 6 x 25s to rest, getting gassed
    1:00 rest
    1 x 50 fast kick (did a 25 fast shooter with fins, 10 flat, + 25 EZ) @ 1:00
    1 x 50 EZ @ 2:00

    16 x 25 swim @ :45, odds = fast
    -- I did 14 @ 100 pace, IM order, cruised free on #8 & 12
    1:00 rest
    1 x 50 fast swim (did a 25 fast of something or other + 25 EZ)
    200 EZ

    Total: 3300


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


    Ouch, that workout, despite being mostly 25s, was deceptively hard. Despite skipping some bits, I did a ton of fast 25s kicking and swimming and 25s @ 100 pace along with the one all out 50. My legs feel like rocks today. I'm going to do an EZ swim at BP and beg Mr. Fort for a massage. I may take an epsom salt bath as well ...

    Whew, that was a whiney blog post! I think I'm going to need to do more regular body work if I keep training this hard. I got a massage from Mr. Fort and it was exceedingly painful.

    Updated November 18th, 2017 at 06:28 PM by The Fortress

    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters GOLD Workout 11/20/17

    by , November 17th, 2017 at 02:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 3:00 [2:30]
    3 x 100 1:45 [1:30]
    6 x 50 1:15 [1:05] choice

    Free/Pull set
    1 x 400 6:40 [6:00] long & strong
    1 x 300 5:00 [4:30] alt 50strong/50mod
    1 x 200 3:20 [3:00] neg split
    1 x 100 1:40 [1:30] mod
    1 x 200 3:00 [2:40] neg split
    1 x 300 4:30 [4:00] alt 50strong/50mod
    1 x 400 6:00 [5:20] long & strong

    Stroke set
    4x
    1 x 50 1:15 [1:05] 25fly/25back
    1 x 50 1:15 [1:05] 25brst/25free
    1 x 100 2:15 [2:00] IM

    Kick set
    4x
    1 x 50 1:20 [1:15]
    :30 [vertical kick]
    1 x 50 1:20 [1:15]

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  8. Swim workout

    1000 w/u

    200 streamline kick
    200 streamline back kick
    200 breast kick
    200 dolphin

    2x200 pull
    2x200 pull

    200 streamline kick
    200 streamline back kick
    200 breast kick
    200 dolphin

    2x200 pull

    200 Butterfly as 50 kick 50 fly
    200 backstroke as 50 streamline kick 50 backstroke
    200 breaststroke as 50 kick 50 breaststroke
    200 Freestyle as 50 streamline kick 50 Freestyle

    200 cool
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 11/17/17

    by , November 16th, 2017 at 04:11 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:30 IM/stroke
    4 x 50 1:00 choice
    4 x 25 :30 strong

    Kick set
    1 x 200 4:30
    4 x 50 1:15 desc
    8 x 25 :45 fast

    Stroke set
    4x
    2 x 25 :40 drill
    2 x 50 1:05 perfect stroke
    2 x 75 1:30 IM
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]
    [Fly drill: 3 stroke right arm, 3 left, 3 both]
    [Back drill: 2-arm]
    [Brst drill: brst arms w/flutter kick]
    [Free drill: fist drill]

    Free/Pull set
    6x
    1 x 125 1:50 long & strong
    1 x 75 1:10 strong
    [Be consistent on all 75s]

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  10. Mon-Wed, Nov. 13-15

    by , November 16th, 2017 at 11:27 AM (The FAF AFAP Digest)

    Monday: Swim/SCY/Solo @ Sewy


    Warm up:

    600 various
    100 scull
    100 caterpillar fly drill
    4 x 25 shooters
    50 EZ

    Main sets:

    4 x (broken 75s @ 100 pace @ :10 rest each 25 + 75 EZ)
    100 EZ

    20 x 25 IM order @ 100 pace @ :45
    200 EZ

    16 x 50 various @ :20 rest
    100 EZ

    Total: 3150


    After a lot of traveling and four days in Quebec and out of the pool, I felt like absolute crap on Monday. Like I was swimming thru mud. The warm pool temps didn't help either.



    Tuesday: Swim/SCY/Solo @ LA Fitness

    Warm up:

    600 various
    100 scull
    100 caterpillar fly drill
    50 EZ

    Main sets:

    5 x 50 burst + cruise
    50 EZ

    9 x (25 AFAP + 75 EZ) @ 2:30-3:00
    100 EZ

    16 x 50 odds = cruise free, events = cruise back
    50 EZ

    Total: 3000



    Wednesday: Swim/SCY @ Pitt

    Some core and RC work in the afternoon with a few miles on the treadmill. Then went to Pitt and did:

    Warm up:

    450 various
    8 x 50 IM order drill @ 1:05
    8 x 25 shooters @ :40

    Main sets:

    3 rounds:

    6 x 50 @ 1:00, odds = 35 m fast @ 1:00
    -- I did #1 and #4 fast @ 100 pace and cruised the rest
    1:00 rest
    1 x 200 IM or stroke fast @ 3:30
    -- NO! The first round I did a 100 IM fast and cruised a 100. The next two rounds I did 50 AFAP + 150 EZ
    1 x 50 EZ @ 1:30
    4 x 25, odds = AFAP @ :30, evens = EZ
    1:00 rest
    1 x 100 fast stroke or IM (skipped all of these and did a 100 EZ instead. just could not do this after the prior fast stuff.)
    1 x 100 EZ @ 3:00

    50 EZ

    Total: 3650


    Ah, the cool water at Pitt was such a relief after 2 days of hot water. Despite skipping the 100s at the end of the rounds, I felt like I got in plenty of sprint work. Did a :22 backstroke kick with fins on the last round. I'm feeling a bit beat up after 3 days in a row of race pace work. Will just go on the treadmill today and maybe do some stretching.

    Updated November 16th, 2017 at 11:33 AM by The Fortress

    Categories
    Swim Workouts
  11. Even swim

    Iím feeling the progression of my body allowing me to strength train in the mornings, work in the afternoons and get an evening swim in!

    500 w/u

    100 kick set free
    100 kick back
    100 kick breast
    100 dolphin

    2x200 pull

    100 kickset free
    100 kick back
    100 kick breast
    100 dolphin

    2x200 pull

    100 Fly, as 50 kick 50 butterfly
    100 Backstroke as 50 kick 50 backstroke
    100 Breaststroke as 50 kick 50 breaststroke
    100 Freestyle as 50 kick 50 Freestyle

    100 Fly as 50 kick 50 Butterfly
    100 Backstroke as 50 kick 50 Backstroke
    100 Breaststroke as 50 kick 50 Breaststroke
    100 Freestyle as 50 kick 50 Freestyle

    2900 SCY
    Categories
    Uncategorized
  12. Morning strength training

    Deadlift;125#x10. Second set; 135#x8
    Single Arm row; 40#x10. Second set 45#x5
    Bridge drag sand bag 30#x18. Second set same
    Kneeling roll out wheel;x5, second set same
    Pull ups w band;x6. Second set same
    Waiter Carry KB 30#x 20yrds. Second set same
    Back Sqt;55#x10. Second set60#x6
    Over Head press;45#x10. Second set 50#x8
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters GOLD Workout 11/16/17

    by , November 15th, 2017 at 02:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:00 [4:30]
    2 x 150 3:00 [2:30] 50st/50fr/50st
    3 x 100 1:45 [1:30]

    Kick set
    1 x 50 1:20 [1:15]
    1 x 100 2:30 [2:15]
    1 x 150 3:45 [3:15]
    1 x 200 5:00 [4:30]

    Stroke set
    2x
    1 x 50 1:00 [1:00] free easy
    1 x 100 2:00 [1:45] stroke 50drill/50swim
    1 x 150 3:00 [2:30] 50st/50fr/50st
    1 x 200 4:00 [3:30] IM
    [Fly drill: 3 stroke right arm, 3 left, 3 both]
    [Back drill: 2-arm]
    [Brst drill: brst arms w/flutter kick]

    Sprint set
    3x
    1 x 50 1:15 [1:05] 25easy/25fast
    1 x 50 1:15 [1:05] 25fast/25easy
    1 x 50 1:15 [1:05] fast
    [All swims choice]

    1 x 50 easy

    Free/Pull set
    3 x 100 1:40 [1:30] long & strong
    3 x 100 1:35 [1:25] desc 1-3
    3 x 100 1:30 [1:20] be consistent
    Rest :30
    1 x 100 best effort

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  14. 🏋🏻*♀️🏊🏼*♀️💦

    I simpley canít thank Chris Ritter enough for helping me get back on track. He has been my trainer for a couple years and has been there for me through tough times ie.. family crisis, emergency surgery, and unpredictable weather fatalities. Iíve had trainers in the past but Chris is one of a kind. With his passion and dedication to help athletes and myself reach our goals to become stronger has made me have more belief in myself. Itís like when unexpected things in life happen he has helped me become strong again, fast again, and smooth and efficient in my strokes. Iím almost 100% again in my strength and Iím definitely swimming strong!! Thanks Chris.. Although you may not ever see this blog!! LOL💪🏼🏊🏼*♀️💦
    Categories
    Uncategorized
  15. Workout 11/14/17: Evening

    by , November 14th, 2017 at 09:24 PM (Maple Syrup with a Side of Chlorine)
    wu:
    200 free, 200 non-free, 150 kick, 150 pull, 4x50 burst and cruise, 100 non-free

    1 x 50 on 1:00
    2 x 100 on 2:00 even pace
    3 x 150 on 3:00 descend 1 -> 3
    1 x 100 on 2:00 non-free
    2 x 25 on 1:00 fast!
    3 x 50 on 1:00

    wd: 200 yds
    [Masters/Rec/2200 yds/55 min]
    --------------------------------------
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters GOLD Workout 11/15/17

    by , November 14th, 2017 at 11:55 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    6 x 50 1:15 [1:05] stroke
    3 x 100 1:45 [1:30]
    6 x 50 1:00 [:50] desc 1-3/4-6

    Kick set
    2 x 150 3:45 [3:15]
    4 x 50 1:20 [1:15] desc 1-4

    Stroke set
    4x
    1 x 50 1:10 [1:05] 25strong/25easy
    1 x 50 1:10 [1:05] strong
    1 x 50 1:10 [1:05] easy
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Free/Pull set
    2x
    1 x 250 4:00 [3:40] long & strong
    5 x 50 1:00 [:50] desc 1-5

    Sprint set
    3x
    1 x 50 :45 [:40]
    1 x 50 :50 [:45]
    1 x 50 :55 [:50]
    1 x 50 1:00 [1:00] easy
    [All swims choice]
    [Hold strong pace on each 50]

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  17. Community Outreach

    by , November 14th, 2017 at 07:29 AM (Questions from Coaches)
    Q: My Masters swim club wants to get more involved with the local community and host an event. What types of community events should our Masters program consider?

    A: Being a good citizen in the community can be rewarding for your members and can build goodwill with your swimming facility. Hosting community outreach events at your pool will require varying degrees of logistical planning, depending on the size and scope of the event. It's important to assemble a support team that shares in the planning and execution of the events. Don't try to do everything yourself. Have a goal of giving ownership to many volunteers. It will add to the overall success of the event when many hands are working as one.

    Examples of community outreach events requiring pools:

    Adult learn-to-swim lessons
    Stroke development clinics
    Special Olympics
    Senior Games
    Police and Fire Games
    Wounded Warrior Project, Warrior Games
    Paralympics
    Triathlons

    Consider adding the USMS Fitness Series to your schedule of events. These events may be swum in your own pool during a regular practice session and may serve as a team bonding opportunity with the added benefit of fundraising for the USMS Swimming Saves Lives Foundation and the local charity of your choice.
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters GOLD Workout 11/14/17

    by , November 13th, 2017 at 12:45 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Kick set
    8 x 50 1:20 [1:15]

    IM/stroke set
    3x
    1 x 100 2:15 [2:00] 25strong/75easy
    1 x 100 2:15 [2:00] 50strong/50easy
    1 x 100 2:15 [2:00] 75strong/25easy
    1 x 100 2:15 [2:15] 100strong
    [RD1 IM, RD2 stroke, RD3 choice]

    Free/Pull set
    1 x 400 6:30 [5:45] 200strong/200mod
    1 x 300 5:00 [4:15] 150strong/150mod
    1 x 200 3:15 [3:00] 100strong/100mod
    1 x 100 1:40 [1:30] 100strong

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  19. Workout 11/11/17: morning

    by , November 11th, 2017 at 07:34 PM (Maple Syrup with a Side of Chlorine)
    Fun little workout that I saw on facebook:

    wu: 100 swim/100 choice

    Pull 100-75-50-25 on :15sr
    Utmost kick 2 x 25
    Moderate 3 x 150 on 2:45 [did 200's on 3:00]
    Pull 100-75-50-25
    Kick 2 x 50
    I.m. 2 x 100
    Neg split 200 (made it! 1:13, 1:12)

    Sprint 4 x 25
    Pull 100-75-52-25
    I.m. 100
    Choice 100
    Ez 200 warmdown
    -----------------------
    [Masters/Rec/2600 yds/70 min]

    Fun little workout with a full pool. Eric, Jim, Melissa, Rebecca, Beth, Kevin, and Greg.
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters GOLD Workout 11/11/17

    by , November 11th, 2017 at 09:44 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    4 x 100 1:45 [1:30]
    8 x 50 1:10 [1:05] choice

    Kick set
    1 x 200 5:00 [4:30]
    3 x 100 2:30 [2:15] last 25 fast

    Free/pull set
    3x
    1 x 200 3:20 [3:00]
    1 x 200 3:10 [2:50]
    1 x 200 3:00 [2:40]

    Main set
    3x
    1 x 100 2:00 [1:45] easy
    1 x 50 1:15 [1:00] fast
    1 x 50 1:15 [1:00] easy
    1 x 100 2:00 [1:45] fast
    [RD1 best stroke no free, RD2/3 choice]

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized