View RSS Feed

All Blog Entries

  1. Sarasota Y Sharks Masters GOLD Workout 4/19/17

    by , April 18th, 2017 at 12:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    3 x 50 1:15 stroke 1 of each
    3 x 100 1:30
    6 x 25 :45 stroke 2 of each
    4 x 75 1:15

    Kick set
    1 x 200 4:30
    6 x 25 :40 sprint

    IM/stroke set
    3x
    4 x 25 :45 best stroke
    1 x 75 1:30 IM/stroke
    1 x 75 2:00 free easy

    Freestyle set
    2x
    1 x 50 1:30 sprint 25, good turn & breakout, then easy
    1 x 50 1:30 easy
    1 x 100 3:30 100%

    Freestyle pull set
    5 x 100 2:00 50fast/50easy

    Warm down
    4 x 50 1:00

    Total taper: 3300

    Freestyle (optional) set
    3 x 200 3:00 neg split & desc
    3 x 100 1:30 desc

    Total w/optional: 4200
    Categories
    Uncategorized
  2. Back to some serious fun

    by , April 17th, 2017 at 10:28 PM (After a long rest)
    Over the past few months I have gradually made progress following my elbow surgery. I registered for worlds about a month ago and last week created a training plan for Budapest. I am not in the shape I want to be going into training for worlds but I have plenty of time and it could be worse. We started training long course about a week ago and it feels so good to be back in real course. I was able to do 15x100s LCM free on 1:20 on Saturday and despite not feeling that great I was pleased I could hold 1:15s throughout. Today's workout was also pretty tough and I am holding up well despite my pinching shoulder.

    Pool setup LCM

    Warm up
    400 free
    8x50 catch-up on :55

    main sets
    8x300 pull with paddles on 4mins trying to hold 1:15 pace
    100 easy
    12x50 kick on 1min
    12x50 back on 1min at 80% effort

    warm down
    200

    We had 7 people in each lane today and I had some difficulty over taking on a few of the 300s today but held 3:38-3:45s. Last summer I was able to do 3:30s on 3:45 interval so I am not back to that kind of speed yet but despite being tired it felt good to swim hard. Half the lane put fins on the 50s kick and for the first time in a long while I was 5th in the lane. I held 50-52s in the kick. The last back set Tom wanted long strong swimming and I held 38-39s. I was pretty tired by the end of practice today and did not realize how much we swum.

    I am swimming less race pace at ve at the moment and instead trying to improve my general conditioning and strength training. My weekly total is back to about 20k and I am lifting 3 days each week. My plan for Budapest really gets going in May.
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters GOLD Workout 4/18/17

    by , April 17th, 2017 at 03:44 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 150 2:30
    4 x 75 1:30 IM/stroke
    6 x 50 :50 desc 1-3/4-6

    Kick set
    4 x 50 1:15
    10 x 25 :45 sprint

    Free/IM/stroke set
    4x
    1 x 100 2:00 free
    1 x 100 2:00 IM/stroke

    Freestyle blocks & race pace set
    3x
    1 x 25 1:00 build to race finish
    1 x 25 1:00 blocks sprint 20

    3x
    1 x 50 1:00 blocks 100%
    1 x 50 2:00 easy

    Freestyle pull set
    1 x 400 6:00 stretch it out, good turns/streamlines

    Warm down
    4 x 50 1:00

    Total taper: 3500

    Freestyle (optional) set
    4 x 200 3:00 neg split and desc

    Total w/optional: 4300
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 4/17/17

    by , April 15th, 2017 at 12:15 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY taper

    Warm up
    4 x 100 1:45
    8 x 25 :40 stroke 2 of each
    4 x 100 1:30
    8 x 25 :40 stroke 2 of each

    Kick set
    1 x 100 2:15
    8 x 25 :40 sprint kick
    1 x 100 2:00 free easy

    Freestyle set
    8 x 100 2:00
    [alt 1 fast/1 easy]

    IM/stroke set
    3x
    2 x 25 :45 stroke 90%
    2 x 25 :45 free easy

    Freestyle race pace set
    3 x 200 6:00 [broken @100 for 10 secs]

    Warm down
    4 x 50 1:00

    Total taper: 3500

    Freestyle pull set (optional)
    6 x 150 2:15 [desc 1-3/4-6 & neg split each]

    Total w/optional: 4400
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 4/14/17

    by , April 13th, 2017 at 03:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY, we start our taper for YMCA Masters Nationals - GO SHARKS

    Warm up
    2 x 150 2:40
    2 x 100 1:40
    4 x 75 1:30 IM/stroke
    2 x 100 1:30
    2 x 150 2:20

    Kick set
    2 x 100 2:15
    8 x 25 :40 alt 1fast/1easy
    1 x 100 1:45 free easy

    Freestyle sprint set
    12 x 25 :40
    [Odds: build to race finish, Evens: sprint 20]

    IM/stroke set
    1 x 100 2:15 [25fast/75 easy]
    1 x 100 2:15 [50fast/50easy]
    1 x 100 2:15 [75fast/25easy]
    1 x 100 2:15 [fast]
    [All fast swims best stroke]

    Freestyle main set
    2 x 100 2:00 [25fast/75easy]
    2 x 100 2:00 [50fast/50easy]
    2 x 100 2:00 [75fast/25easy]
    2 x 100 2:00 [fast]

    Warm down
    4 x 50 1:00

    Total taper: 3500

    Freestyle pull set (optional)
    1 x 400 5:45 long & strong
    1 x 300 4:00 neg split
    1 x 200 2:45 mod
    1 x 100 1:30 best effort

    Total w/optional set: 4500
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 4/13/17

    by , April 12th, 2017 at 04:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:45 [3:15]
    4 x 100 2:00 [2:00] 50st/50fr
    4 x 100 1:45 [1:30]

    Kick set
    2 x 100 2:30 [2:15]
    4 x 50 1:15 [1:15]

    Freestyle sprint set
    3x
    3 x 50 1:15 [1:15] strong
    1 x 50 1:15 [1:15] easy

    IM/stroke set
    3x
    2 x 50 1:15 [1:15] stroke
    1 x 100 2:15 [2:00] IM
    [RD1 fly, RD2 back, RD3 brst]

    Free/pull set
    3x
    3 x 100 1:45 [1:30] desc
    1 x 100 2:15 [2:00] strong 90%

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  7. Workout 4/11/17: evening

    by , April 11th, 2017 at 09:47 PM (Maple Syrup with a Side of Chlorine)
    300 swim/100 kick/4 x 50 pull/2 x 25 fast/100 easy

    Sweedish 1:01 (jbs's 50 set - started at :10, I barely made :28 and missed 29)

    300 as 50 kick, 50 pull (with snorkel - I did 400)

    3 x 50 even pace on 1:00

    200 loosen and out
    [Masters/Rec/2400 yds/60 min]
    -------------------------------------

    Good swim with Greg, Jim, and Carol. Trying to get into the water more but my work schedule seems to be getting in the way. I was able to get the motorcycle out yesterday and enjoyed the beautiful weather here in VT with my wife:


    (notice the USMS sticker on the windshield ?)
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters GOLD Workout 4/12/17

    by , April 11th, 2017 at 04:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    3 x 100 2:00 [2:00] 25st/25fr
    3 x 100 1:45 [1:30]
    6 x 50 1:00 [1:00] choice

    Kick set
    8 x 50 1:15 [1:15] 25easy/25fast

    Freestyle sprint set
    6 x 100 2:00 [2:00] strong 85-90%
    rest :30
    1 x 100 2:00 [2:00] 100%
    1 x 100 2:00 [2:00] easy

    IM/stroke set
    3x
    2 x 50 1:15 [1:15] stroke strong
    rest :30
    1 x 50 1:15 [1:15] stroke 100%
    1 x 50 1:15 [1:15] free easy
    [RD1 fly, RD2 back, RD3 brst]

    Free/pull set
    4 x 100 1:40 [1:30] desc
    8 x 50 1:05 [:55] alt 3 strong/1 easy

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 4/11/17

    by , April 10th, 2017 at 12:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    2 x 50 1:15 [1:15] stroke
    2 x 150 2:30 [2:15]
    2 x 50 1:15 [1:15] stroke
    3 x 100 1:45 [1:30]

    Kick set
    6 x 50 1:15 [1:15] alt 1 strong/1 easy

    Freestyle sprint set
    3x
    3 x 50 1:05 [1:00] strong & consistent
    1 x 50 1:15 [1:15] easy

    IM/stroke set
    2x
    2 x 100 2:10 [2:00] IM/stroke
    1 x 50 1:10 [1:00] easy free

    Free/pull set
    3x
    1 x 200 3:20 [3:00]
    1 x 150 2:30 [2:15]
    1 x 100 1:40 [1:30]
    1 x 50 1:20 [1:00] easy
    [RD1 100 strong, RD2 150 strong, RD3 200 strong]
    [All other swims neg split]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters GOLD Workout 4/10/17

    by , April 9th, 2017 at 01:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 3:00 [2:30]
    6 x 50 1:15 [1:15] stroke 2 of each
    2 x 150 2:30 [2:15]
    6 x 50 1:00 desc 1-3/4-6

    Kick set
    1 x 100 2:30 [2:15]
    4 x 50 1:15 [1:15] 25fast/25easy

    Free sprint set
    3x
    1 x 50 1:00 [1:00] mod
    1 x 100 1:45 [1:30] strong
    1 x 50 1:30 [1:30] easy

    IM/stroke set
    3x
    1 x 150 3:00 [2:30] IM (fly, back, brst)
    1 x 50 1:30 free easy

    Free/pull set
    3 x 150 2:30 long & strong
    3 x 150 2:20 last 50 strong
    3 x 150 2:15 neg split
    1 x 150 warm down

    Total: 4200
    Categories
    Uncategorized
  11. Workout 04/08/17: morning

    by , April 8th, 2017 at 10:30 PM (Maple Syrup with a Side of Chlorine)
    I've been out of the water for the past week due to work but I was able to get into today with the team.

    200 free/100/kick/200 pull
    4 x 25 Burst and Cruise

    4 x 75 on 1:45 (kick/swim/pull)
    2 x 150 on 3:00 - build by 50 [did 200's]
    1 x 300 pull - focus on technique
    6 x 50 on 1:00 - descend in pairs
    12 x 25 on :30 - odds ez/evens fast - took 30sec after first 6

    2 x 50 relays as team
    200 loosen and out
    [Masters/Rec/2500 yds/65 min]
    ------------------------------------

    We had a good group with Tim, Matt, Libby, Kevin, Mary, and Greg. My lower back has been tight so it was nice to get into the water and stretch out a bit. Out of the pool I am working to reduce clutter in the house, and getting ready for some heat arriving here in New England over the next few days.
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters GOLD Workout 4/7/17

    by , April 6th, 2017 at 11:55 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    2x
    1 x 200 3:30
    2 x 100 1:45
    4 x 50 1:15 stroke 1 of each
    4 x 50 1:15 kick

    Free sprint set
    3x
    1 x 50 1:00 mod
    2 x 50 1:00 strong
    1 x 50 1:30 easy
    [be consistent on each round of strong swims]

    IM/stroke set
    3x
    3 x 50 1:15 stroke strong
    1 x 50 1:30 free easy
    [RD1 fly, RD2 back, RD3 brst]

    Free/pull set
    2 x 200 3:20
    2 x 200 3:00
    Rest 1:00
    1 x 200 best effort

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters GOLD Workout 4/6/17

    by , April 5th, 2017 at 02:14 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    2 x 100 2:00 [2:00] IM/stroke
    3 x 100 1:45 [1:30]
    2 x 100 2:00 [2:00] IM/stroke
    4 x 50 1:00 desc 1-4

    Kick set
    1 x 200 5:00 [4:30]
    6 x 50 1:15 [1:15] desc 1-3/4-6

    IM/stroke set
    3x
    1 x 50 1:15 [1:15] stroke
    1 x 50 1:00 [1:00] free easy
    1 x 100 2:15 [2:00] IM
    RD1 fly, RD2 back, RD3 brst

    Free/pull set
    3x
    2 x 100 1:45 [1:30] strong
    1 x 100 2:00 [2:00] easy

    3x
    3 x 50 1:00 [1:00] strong
    1 x 50 1:15 [1:15] easy

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters GOLD Workout 4/5/17

    by , April 4th, 2017 at 04:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    3 x 100 2:15 [2:00] 25st/25fr
    2 x 100 1:45 [1:30]
    6 x 50 1:15 alt 1stroke/1free
    1 x 100 2:30 [2:15] kick

    Freestyle sprint set
    3x
    1 x 50 1:00 mod
    1 x 100 1:45 [1:30] 90%
    1 x 50 1:30 easy

    Kick set
    1 x 100 2:30 [2:15]
    4 x 50 1:30 [1:15] 25fast/25easy

    IM/stroke set
    4x
    1 x 50 1:30 stroke mod
    1 x 50 1:15 stroke 90%
    1 x 50 1:30 free easy

    Free/pull set
    4 x 100 1:45 [1:30] long & strong
    4 x 100 1:40 [1:20] last 25 strong
    4 x 100 1:30 [1:15] neg split

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  15. Return to competition

    by , April 3rd, 2017 at 06:30 PM (A comfort swimmer's guide to easy swimming)
    Until last month I had not swam in a meet since 2012 Summer Nationals.
    Finally decided to try and get back into it after a long lay-off.
    So on March 18 I entered a small age group meet in Jackpot, Nevada. Signed up for 3 50's; free, back and fly. Times weren't that great but not bad considering.
    Here's how I did: 50 free - 30.31, 50 fly - 33.72, 50 back - 35.96 (NQT).

    Encouraged by how I did, I entered a meet in Nampa Idaho this past weekend.
    Did the 100 free, 100 back and 50 free. I was very pleased with how I did and actually exceeded my expectations.
    Here's how I did: 50 free - 30.04, 100 free - 1:05.14 (NQT), 100 back - 1:15.51 (NQT).

    I guess if I could've swam these meets a month earlier I could have entered Spring Nationals. Perhaps I will consider Summer Nationals now.
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 4/4/17

    by , April 3rd, 2017 at 11:54 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 100 2:00 [1:45]
    4 x 50 1:20 [1:10] stroke
    4 x 100 1:45 [1:30]
    4 x 50 1:05 [:55] desc 1-4

    Kick/IM/stroke set
    3x
    1 x 200 5:00 [4:30] kick
    4 x 50 1:20 [1:10] 1 of each stroke
    1 x 200 4:10 [3:30] IM

    Free/pull set
    1 x 300 5:00 [4:30] long & strong
    2 x 150 2:30 [2:15] last 50 strong
    3 x 100 1:30 [1:20] desc 1-3

    Warm down
    4 x 50 1:15

    Total: 4100
    Categories
    Uncategorized
  17. Signs of life finally

    by , April 3rd, 2017 at 09:07 AM (After a long rest)
    I have been back in the water for a few months now. The elbow is completely pain free, however the opposite shoulder is now giving me problems; the challenges of age I guess. I have been lifting for about 3 weeks and again despite not being anywhere near where I was before the surgery I am making steady progress. Overall I am very happy with my progress and hope to be competitive at worlds in Budapest. I will likely alter my normal event program a little and focus more on the 200s and shorter distances.

    Despite some discomfort with the left shoulder I am finally getting back in shape and despite being no where near where I was aerobically, I am back in some semblance of shape.

    Today we did a tough tough mix of kicking, over kicking and back.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    10x100 free with paddles and snorkel on 1:15
    100 easy
    4x(100 kick on 1:45, 50 Free with overkick on :50, 50 back on :40)
    100 easy
    3x(50 kick on :50, 100 Free with overkick on 1:20, 50 back on :40)
    100 easy
    3x(25 streamline kick on :30, 75 Free with overkick on 1min, 100 back on 1:20)

    warm down
    200 easy

    on the 10x100s I was holding 1:05s. On the kick, overkick, stroke sets I was really focusing on over kicking and was getting :10-:15 rest on all the swims. The overkick sets are always tough and I did notice I have a slight issue with my right leg not kicking as strong as the left. Tom said he thinks it's a slight bend in the right leg that gets worse when I am tired.

    I am am having fun again and I am looking forward to gradually increasi intensity in the pool and weight in weight room over the summer. It's great to be back.
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters GOLD Workout 4/3/17

    by , April 1st, 2017 at 01:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Kick set
    3 x 100 2:30 [2:15] kick
    4 x 50 1:30 [1:10] kick up tempo

    IM/stroke set
    3 x 50 1:20 [1:10] fly
    1 x 50 1:00 free
    3 x 50 1:20 [1:10] back
    1 x 50 1:00 free
    3 x 50 1:20 [1:10] breast
    1 x 50 1:00 free

    Free/pull set
    2 x 200 3:15 [3:00] long and strong
    4 x 50 1:00 [:55] descend
    2 x 200 3:15 [3:00] last 50 strong
    4 x 50 :55 [:50] descend
    2 x 200 3:15 [3:00] neg split
    4 x 50 :50 [:45] descend

    Warm down
    4 x 50 1:15

    Total: 4100
    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters GOLD Workout 3/31/17

    by , March 30th, 2017 at 01:49 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    9 x 50 1:05 2 stroke/1 free
    3 x 100 1:30
    9 x 50 :50 desc 1-3,4-6,7-9

    Kick set
    2x
    1 x 100 2:15
    2 x 50 1:15 25fast/25easy
    4 x 25 :45 sprint

    IM/stroke set
    3x
    3 x 25 :40
    2 x 25 :30
    1 x 25 :40 easy free
    1 x 50 1:30 fast
    RD1 fly, RD2 back, RD3 brst

    Free/pull set
    1 x 500 7:00 long & strong
    5 x 100 1:30 last 25 strong
    5 x 100 1:20 neg split

    Warm down
    4 x 50 1:00
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters GOLD Workout 3/30/17

    by , March 29th, 2017 at 01:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    4 x 75 1:30 IM/stroke
    2 x 100 1:30
    6 x 25 :40 2strong/1easy
    2 x 150 2:15

    Kick/IM/stroke set
    4x
    5 x 25 :40 kick
    5 x 25 :40 stroke
    1 x 125 2:30 IM
    [RD1 fly, RD2 back, RD3 breast, RD4 choice]
    [IMs: RD1 50 fly, RD2 50 back, RD3 50 brst, RD4 choice]

    Free/pull set
    3 x 150 2:15 long & strong
    3 x 150 2:05 last 50 strong
    3 x 150 2:00 neg split
    Rest 1:00
    1 x 150 best effort
    1 x 150 warm down

    Total: 4400
    Categories
    Uncategorized