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

    by , January 10th, 2017 at 03:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    1 x 200 3:15
    2 x 100 IM/stroke 1:45
    2 x 100 1:30
    4 x 50 stroke choice 1:00
    1 x 200 3:00
    8 x 25 strong :30

    Kick set #1
    1 x 200 4:30
    4 x 75 last 25 strong 1:45

    IM/Stroke set
    2 x 100 50fly/50back 1:45
    1 x 200 IM 3:30
    2 x 100 50back/50breast 1:45
    1 x 200 IM 3:30
    2 x 100 50breast/50free 1:45
    1 x 200 IM 3:30

    Kick set #2
    4 x 50 1:15
    4 x 25 sprint :45

    Freestyle/pull set
    1 x 200 moderate 3:00
    1 x 200 last 50 strong 3:00
    1 x 200 negative split 3:00
    1 x 200 moderate 3:00
    1 x 200 strong 90%, 3:00
    1 x 200 easy warm down

    Total: 4400 yards
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters GOLD Workout 1/10/17

    by , January 9th, 2017 at 12:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    1 x 150 2:30 2:15
    2 x 75 1:30 1:30 IM
    3 x 50 1:00 :45 descend 1-3
    1 x 150 2:45 kick
    2x through, RD1 intervals left, RD2 intervals right

    IM/Stroke set
    2 x 100 IM 1:45
    3 x 50 stroke descend 1-3 1:10
    3x through
    50s: RD1=fly, RD2=back, RD3=breast

    Freestyle/pull set
    10 x 100
    3 on 1:30
    3 on 1:20
    3 on 1:15
    #10 easy on 2:00
    10 x 75
    3 on 1:10
    3 on 1:05
    3 on 1:00
    #10 easy on 2:00
    10 x 50
    3 on :50
    3 on :45
    3 on :40
    #10 easy on 2:00
    10 x 25 :30 swim 2 fast, 1 easy
    *Last 4 are easy warm down
    For the 100s, 75s, & 50s: Descend each group of three

    Total: 4750 yards
    Categories
    Uncategorized
  3. Yardage in!!

    I'm so happy! I just entered my yardage on my FLOG and yesterday I killed myself trying to get some good distance to total out the week. It's a short swim week for me as I have family staying over this weekend from San Antonio and have to "host"🙃 meaning short swim week for me.

    friday swim
    1250 w/u
    10 50's mix kick
    6 25's single arm fly
    6 100 pull bout bilateral breathing
    6 25's breaststroke
    1250 mod fast pace free
    total 3900😅🏊🏼💦🏊🏼💦
    Categories
    Swim Workouts
  4. Workout 01/07/17: morning

    by , January 7th, 2017 at 01:15 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull

    4 x 100 on :15sr (even pace) - used snorkel
    1 x 50 kick
    4 x 75 on :10sr (fast last 25) - used snorkel
    1 x 50 kick
    4 x 50 on :10sr (pull)
    2 x 50 skull/swim
    4 x 25 on :05sr (fast)
    2 x 50 perfect stroke
    100 for time - went :58 from the block
    4 x 50 burst/cruise

    100 loosen and out
    [Masters/Rec/2200 yds/60 min]
    ------------------------------------
    Getting into some pacing work with the team. Matt, Eric, Tim, Greg, Meg, Rebecca, and I pushed through this nice little workout. I haven't been in the water much lately, but I have been hitting the gym with my son to keep cardio up and work on some upper body.
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters GOLD Workout 1/9/17

    by , January 6th, 2017 at 03:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    2 x 200 3:10
    4 x 50 stroke 1:10
    2 x 100 1:30
    8 x 25 strong :30

    Kick set
    1 x 100 2:10
    2 x 50 1:10
    4 x 25 sprint :40

    Freestyle set
    1 x 100 1:40
    2 x 75 1:20
    3 x 50 1:00
    4 x 25 :40
    4x through
    RD1: 100=easy, 75s=moderate, 50s=build, 25s=sprint 90%
    RD2: 100=moderate, 75s=build, 50s=sprint 90%, 25s=easy
    RD3: 100=build, 75s=sprint 90%, 50s=easy, 25s=moderate
    RD4: 100=sprint 90%, 75s=easy, 50s=moderate, 25s=build
    *Break 30 seconds between rounds

    IM/Stroke set
    1 x 100 50 stroke/50 free 2:00
    1 x 50 stroke 90% 1:15
    2 x 25 easy free :45
    3x through
    RD1=fly, RD2=back, RD3=breast

    Warm down
    4 x 50 1:00

    Total: 4100 yards
    Categories
    Uncategorized
  6. AWYY January 2017 Workouts 1/9/17- 2/1/17

    by , January 5th, 2017 at 06:43 PM (AWYY Masters)
    As always our actual weekly workouts may deviate from the plan below based on actual in the water progress and the need to modify focus for meets and group and individual goals

    Monday 1/9/17 ~2600yds POWS –Pool Open Water Swim (each lap ~ 70yds)

    DO NOT touch the wall or bottom (except for dolphin diving) for the entire workout. If you need to rest: tread water, or use your recovery stroke, e.g. backstroke, breast, side, etc.

    For this workout the lane lines are removed and buoys placed in the pool. Swimmers swim continuous counter-clockwise laps

    The rest interval (RI) between sets is the time it takes for you to take your goggles completely off/on while treading water in the deep end.

    Start
    Feet 1st deep water entry, surface and tread

    Warm Up
    1 lap; Swim under water to shallow, dolphin dive to bottom, push off bottom, surface and repeat until you can no longer touch the bottom.

    Drills Bilateral/Weak Side Breathing/Breath Control
    5 laps alternate B2- left /and B3 (or B3/ B4 left) , RI= goggles on/off
    5 laps alternate B2- right / and B3 (or B3/ B4 right) , RI= goggles on/off

    Main Set/ Drills
    10 laps Blind with Sighting. Focus on sighting for all laps. Swim blind (with your eyes closed). Lift your head with eyes just above the surface. Open your eyes and take a quick snapshot of your sighting target, without interrupting your stroke rhythm. Separate the sighting stroke from the breathing stroke. Sight and then collapse into your stroke.

    4 laps alternate FAST! / EZ, RI= goggles on/off
    3 laps alternate FAST! Free-blind / backstroke, RI= goggles on/off
    3 laps alternate FAST! Free blind / breaststroke, RI= goggles on/off

    Optional – Group Swim
    2 laps drafting; Follow the swimmer in front as close as possible without touching them, or follow them just to one side of their hip sight off of their bubbles. Switch lead swimmer on 2nd lap

    2 laps group sprint: everyone gets side by side and sprints while staying next to each other in tight formation. On the second lap, start again but switch the other swimmers with inner swimmers.

    Cool Down
    2 laps choice EZ

    --------------------------------------------------------------------------------
    Wednesday 1/11/17 2600yd IM-Sprint

    Warm Up

    100 Choice

    Drills
    4 x 100 (done as: kick / swim by 25); #1= flutter kick / free, #2=br kick/ breast, #3= back kick/ back, # 4= dolphin kick/ fly

    Main Set / Drills
    4 x 100 Reverse IM, 0:15RIn (free-breast-back-fly)
    1 x 100 (fly one-arm drill / fly by 25)
    3 x 200 IM, 0:15RI
    1 x 100 (back “L” drill / back by 25)
    2 x 300 IM, 0:15RI
    1 x 100 (breast 2 kick per one-pull drill / breast by 25)

    Cool Down
    200 Choice

    --------------------------------------------------------------------------------
    Monday 1/16/17 2450yds IM-Endurance

    Warm Up

    200 Choice

    Drills
    1 x 400 IM kick (100 dolphin kick, 100 flutter kick on back, 100 breast stroke kick, 100 flutter kick on stomach)
    4 x 150 (done as 50 drill / 50 swim/ 50 drill)
    1= Catch Up Drill / free/ Catch Up Drill
    2= Chin Surf / fly / Chin Surf
    3= Elbow Snap/ breast/ Elbow Snap
    4= Shoulder Roll/ back/ Shoulder Roll

    Main Set / Drill
    10 x 25 fly, 0:30RI focus on timing and good form
    1 x 100 Free pull
    1 x 250 Back, focus on good form and turns
    1 x 100 Free pull
    1 x 250 Breast, focus on good form and turns
    1 x 100 Free pull

    Cool Down
    200 Choice
    ----------------------------------------------------------------------

    Wednesday 1/18/17 2700yd Sprint-Free

    Warm Up

    3 x 100 Reverse IM, 0:15RI (free-breast-back-fly)

    Drills
    4 x 50 (done as 25 sprint kick / 25 free EZ), 0:10RI

    Main Set
    12 x 25 sprint, 0:30RI
    3 x 100 (25 FAST! / 75 EZ), 0:10RI
    6 x 50 Descend 1-3, 4-6, 0:15RI
    3 x 100 (50 FAST! / 50 EZ), 0:10RI
    3 x 100 Sprint, 0:15RI
    1 x 200 Negative Split
    1 x 200 Build

    Cool Down
    300 non-free


    -----------------------------------------------------------------------


    Monday 1/23/17 2700yd Mid Dist IM/Free

    Warm Up
    200 Choice

    Drills
    1 x 400 IM Kick

    Main Set
    4x:
    1 x 200 IM
    1 x 200 Free, good effort
    1 x 100 One Arm (50 left / 50 right), 1=fly, 2=back, 3= breast, 4=free

    Cool Down

    100 Choice

    -------------------------------------------------------------------

    Wednesday 1/25/17 > 3100yds Grab Bag


    This workout is an eclectic mix of drills and sets to add some spice and variety to our typical workouts.


    Warm Up

    1 x 200 (B3/B5 by 50, i.e. Breathe every 3 strokes, and then every 5 strokes for each 50)

    Drills

    8 x 25 Blind. The goal here is to identify which way you tend to veer, left or right, and to make adjustments to balance out your stroke for straighter swimming (this can be invaluable in open water). EZ swim down the center lane with your eyes closed. Count how many strokes you can take before touching the lane line. Continue to the wall with eyes closed making small adjustments to your stroke mechanics to keep you going straight. If you can do one length straight down the middle of the lane, then reinforce this (to establish consistency) on the remaining lengths.

    2 x 25 Scull with Pull Buoy

    2 x 25 Backwards Swim. Swim feet first down the lane. There may be some trial and error here to figure out how to put it in reverse in the pool.

    2 x 25 Shark Fin Drill. Swim freestyle. During the recovery phase of the stroke, slide your thumb up along your side to your arm pit. Pause with your thumb in your arm pit and then continue the stroke to the entry.

    2 x 25 Tombstone Kick. Flutter kick while holding the kickboard vertically with at least 2/3 of it underwater to maximize resistance.

    2 x 25 Free with Pull Buoy at Ankles.

    2 x 25 Water Polo (dribble/ shoot). Dribble ball to shallow end and back. Dribble by swimming freestyle heads up maintaining control of the ball without touching it (keep it between your arms). At the deep end take one shot into the goal.

    2 x 25 Backstroke Goggle Balance. Lay your goggles on your forehead (no strap) and swim backstroke focusing on maintain stationary head control

    2 x 25 Breaststroke Tennis Ball Drill. Tuck the tennis ball under your chin and hold it in place while swimming breaststroke

    2 x 25 Fly with Underwater Recovery. Focus on the push phase of the fly stroke by swimming butterfly but ending a strong push phase by keeping your hands in the water and sneaking them back to the front. The end of the push should coincide with a strong kick, as your head comes out of the water

    2 x 25 Paddle Head. Place the paddle at the top of your head and swim freestyle. The goal is to not lose the paddle by lifting your head, and keeping enough pressure on it to hold it in place.

    2 x 100. Swim freestyle with a 360 summersault mid-pool and flip turns at each wall

    4 x 25yd IM. Put all four competitive strokes into each 25yd length of the pool. This may mean that you’ll only be taking 2-3 arm strokes for each stroke (fly, back, breast, free)

    Main Set
    12 x 25 Free, 0:20RI. Swim EZ to middle of pool then sprint the last half of the pool, taking your last breath before the flags (i.e. flags to wall = no-breath zone)

    Predict your finishing time for each set and each round of the following. The Rest Interval changes with each of the 3 rounds as follows:
    1st Round = 10 Pop-Ups (in water push ups on edge of deck),
    2nd Round = 10 seconds of Vertical kicking –hands at sides,
    3rd Round = 10 seconds of Vertical Kicking –Hands out of water
    3x:
    1 x 100 Free, RI
    1 x 100 breast, RI
    1 x 100 back, RI
    4 x 25 fly, 0:30 rest

    1 x 300 Choice, good effort

    Cool Down
    (Number of Strangers in the Water) x 100 Choice. Unless you just want more laps this is your chance to get to know others in the pool.

    --------------------------------------------------------------------------
    Monday 1/30/17 2800yd Free-End

    Warm Up/ Drills

    2 x 100 (50 pull /50 kick), 0:15RI

    Main Set
    4 x 200 Descend, 0:15RI
    3 x 300 Build, 0:15RI
    2 x 400 Steady, 0:15RI

    Cool Down
    100 non-free

    -----------------------------------------------------------------------------------
    Wednesday 2/1/17 2600yd Free-Endr

    Warm Up

    1 x 200 (increase breathing pattern by on per 50, e.g. B2L/B3/B4L/B5)

    Drills

    4 x 100 (done as 50 drill/ 50 free)
    1= flutter kick, 2= finger tip drag, 3= thumb scrape, 4 = fist drill

    Main Set
    3x:
    1 x 100 good effort, 0:15RI
    1 x 200 good effort, 00:15RI
    1 x 300 good effort5, 0:15RI

    Cool Down

    1 x 200 non-free
    Categories
    Swim Workouts , Workouts
  7. Sarasota Y Sharks Masters GOLD Workout 1/6/17

    by , January 5th, 2017 at 02:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    3 x 100 1:40
    4 x 75 IM/stroke 1:30
    3 x 100 1:30
    6 x 50 Alternate 1 stroke/1 free 1:00

    Kick set
    1 x 300 50 easy/50 strong 6:30
    6 x 50 Descend 1-3/4-6 1:10

    IM/Stroke set
    1 x 150 IM/free 3:00
    1 x 75 IM 1:30
    1 x 50 stroke 1:15
    3 x 25 stroke :40
    3x through
    150s: Fly/Free, Back/Free, Brst/Free by 50
    50s & 25s: Rd1=fly, Rd2=back, Rd3=breast

    Free/pull set
    1 x 300 negative split 4:15
    4 x 75 last 25 strong 1:10
    1 x 300 negative split 4:00
    4 x 75 last 50 strong 1:05
    1 x 300 Best effort

    Warm down
    4 x 50 1:00

    Total: 4550 yards
    Categories
    Uncategorized
  8. Power & Swim

    Okee doke, already wrote my blog and it did it go through🙃
    I can't wait till next week! I get my new phase w/o, not really so much a fan of the power phase. Plus with my trainer and coach both gone for the holidays all this gets kinda lonely, not hearing any input, or my coach telling " one more one more". I do see and feel myself getting better and stronger, just want to hear it from my superiors!!😆😅

    Power

    Snatch 25# fast 2 sets
    Swing 35# fast 2 sets
    lundge jump fast 2 sets
    Spd skiers fast 2 sets
    slam MB 15# fast 2 sets
    tuck jumps fast 2 sets
    Asst pulls slow 2 sets
    push ups slow 2 sets
    goblet sqts 30# slow 2 sets

    Swim

    400 w/u
    10 50's mix kick
    10 50's Mix kick fast
    6 100's pull bouy
    6 25's breaststroke
    400 free mod fast pace
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 1/5/17

    by , January 4th, 2017 at 12:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:10 3:00
    2 x 100 1:40 1:30
    3 x 50 stroke choice 1:15 1:15
    2x through

    Kick set
    2 x 150 50 strong/50 easy/50 strong 3:15

    Stroke set
    1 x 100 1:40
    1 x 50 1:10
    4 x 25 :40
    3x through
    100s: 50 stroke/50 free
    25s: Strong
    Rd1=fly, Rd2=back, Rd3=breast

    Free/pull set
    3 x 100 1:30 1:20 1:15
    3 x 75 1:15 1:10 1:05
    3 x 50 1:00 0:50 0:45
    3 x 25 0:35 0:30 0:20
    3x through – RD1 intervals left, RD2 middle, RD3 right
    *Break 30 seconds between rounds
    100s: Descend 1-3
    75s: Build
    50s: Be consistent on all three swims
    25s: Sprint

    Warm down
    4 x 50 1:00

    Total: 4600 yards
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters GOLD Workout 1/4/17

    by , January 3rd, 2017 at 11:43 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    2 x 150 2:30
    4 x 75 1:15
    6 x 50 stroke 2 fly, 2 back, 2 breast 1:15
    3 x 100 1:30

    Kick/IM/Stroke/Free set
    1 x 75 kick 1:30
    1 x 75 stroke 1:30
    1 x 75 IM 1:30
    1 x 75 free 1:30
    4x through
    75 strokes: Rd1=fly, 2=back, 3=breast, 4=free
    75 IMs: Descend 1-4
    75 freestyles: Descend 1-4

    Free/pull set
    3 x 50 descend 1-3 1:00
    1 x 50 90% 1:15
    3 x 75 descend 1-3 1:15
    1 x 75 90% 1:30
    3 x 100 descend 1-3 1:30
    1 x 100 90% 2:00
    3 x 200 descend 1-3 3:00
    1 x 200 90%

    Warm down
    4 x 50 1:00

    Total: 4300 yards
    Categories
    Uncategorized
  11. Wuh?

    by , January 2nd, 2017 at 03:57 PM (Alex's swim journal)
    It's been more than a year since I've posted... wuh? Guess things have been crazy busy. Tomorrow I'm headed to Perú for the rest of the week and through the weekend... Maybe a swim at altitude in Cuzco.

    Swimming has been very sporadic, so I'm way out of shape. Today I got in and did:

    2K/40:00:

    10 x 200 free on 4:00 (alt. fr/pull w/buoy)
    Categories
    Uncategorized
  12. Sarasota Y Sharks Masters GOLD Workout 1/3/17

    by , January 2nd, 2017 at 02:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    HAPPY NEW YEAR to all!

    SCY

    Warm up
    1 x 200 3:10 3:00
    1 x 150 2:20 2:15
    2 x 50 1:00 :45
    6 x 25 :40 :40
    2x through
    25s: 2 fly, 3 back, 2 breast
    RD1 intervals left, RD2 right

    Kick
    2 x 75 1:30
    3 x 50 descend 1:10
    6 x 25 sprint kick :40

    IM/Stroke set
    6 x 25 Fly :40
    1 x 200 IM/stroke 3:30
    6 x 25 back :40
    1 x 200 IM/stroke 3:30
    6 x 25 breast :40
    1 x 200 IM/stroke 3:30
    25s: Swim 2 moderate/1 strong
    200s: Descend 1-3

    Free/pull set
    3 x 150 descend 1-3 2:15
    1 x 200 strong 85+% 3:00
    2 x 150 last 50 strong 2:15
    1 x 200 strong 85+% 3:00
    1 x 150 last 100 strong 2:15
    1 x 200 best effort 3:00

    Warm down
    4 x 50 1:00

    Total: 4400 yards
    Categories
    Uncategorized
  13. Thanks, Coach! (January-February 2017)

    by , January 1st, 2017 at 12:00 AM (SWIMMER Editorials)
    If you’re fortunate enough to be swimming with an organized USMS program, complete with teammates and a coach, you’re experiencing Masters Swimming at its best. An organized club leader creates an environment in which several other things can occur.

    For starters, just having someone who’s made the commitment to get up earlier than early, to beat the swimmers to the pool and get things ready for morning practice, is often underappreciated. If you’ve ever swum in a program with no coach, or swum with a coach with spotty attendance, you know what I mean. If you get to the pool and get to jump in and start swimming—without wrestling tarps or dragging lane lines—all the more fortunate you are.

    Some coaches are swimmers themselves, and like to lead by example. Some do their best work without ever getting in the water. Most Masters coaches I’ve met have one thing in common: They derive a profound sense of accomplishment from helping their swimmers succeed.

    And success comes in different flavors.

    Whether you’re learning breaststroke for the first time or training to break a world record, a good coach approaches all your goals with equal zeal. Whether you show up five days a week and grind out every length with gusto or a few times a month as respite from a crazy schedule because being in the water is the only time you get to relax and you just want to float up and down the lane in a meditative daze, a good Masters coach is there for you. A great Masters coach accepts that these situations can occur for the same person.

    This kind of support has a trickle-down effect. In my experience, there isn’t a friendlier bunch of people than a Masters swim team, and a lot of that stems from good leadership. A smart coach taps the talent on the team for tasks that give rise to a vibrant social network, one that transcends scoring points at a championship meet and puts as much emphasis on each meet day’s after-party.

    And since swimmers are the nicest people on the planet, I don’t need to remind you to thank your coach—you probably already have. Whether you show your appreciation with home-baked goodies and gift cards or a smile and thanks after a workout, a good Masters coach needs to know how much your swimming experience means to you. Words and deeds that translate to “Thanks, Coach!” are what keep this cycle going.

    Thanks to all the great coaches who are making magic happen on pool decks across the country.
    Categories
    Staff Blogs
  14. 2x workout not so sure, for me

    The past 2 weeks I had been doing both my dry land and swim workouts the same day, sometimes doubling my swims.
    im finding my muscles (not so much joints) are tighter and achier. I hydrate and fuel enough I believe, perhaps it's my position on certain strokes and or kicks in the pool, or could be my body adapting to the new weights of the power phase I'm currently doing with Rittersp. Anywho, I lightened up on my workout, alternating them and feeling better. I've always been hard on my self as some of us are our own worst critics😬😆😇

    swim
    450 easy warm up, bilateral breathing, tight turns off the wall
    10 50's mixed kicks
    6 25's one arm fly
    10 50's mixed kicks
    6 25's breaststroke
    6 100 pull bouy, bilateral breathing, catch up, pull, easy
    6 100's mod pace, tight core, shoulder to ear, long reach,pull, finger tips down anchor pull, complete stroke, flutter kick small and tight, imagining swimming, making a tunnel!!😆😆 crazy!.. Huh!!
    2,950scy indoor pool.. Short swim for me..
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 12/30/16

    by , December 29th, 2016 at 02:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    4 x 50 stroke, 1 of each IM order 1:10
    4 x 100 1:30

    Kick/IM/Stroke/free set
    3 x 50 kick 1:10
    3 x 50 Stroke, 1 fly, 1 back, 1 breast 1:10
    3 x 50 free descend 1-3 1:00
    2 x 75 kick 1:45
    2 x 75 IM/stroke 1:30
    2 x 75 free last 25 fast 1:15
    1 x 150 kick 2:45
    1 x 150 IM/stroke 3:00
    1 x 150 free negative split 2:15
    2x through
    *Break 1-minute between rounds

    Free/pull set
    4 x 150 descend 1-4 2:15
    4 x 150 last 50 fast 2:05 #4 is easy warm down

    Total: 4700 yards
    Categories
    Uncategorized
  16. Great power phase & Swim

    Power phase
    Snatch 25# fast 2 sets
    Swing KB 35# fast 2 set
    Lunge jmp fast 2 sets
    Spd Skiers fast 2 sets
    Slam MB 16# fast 2sets
    Tuck jmp fast 2 sets
    Asst pull ups slow 2 sets
    push ups 12 slow 2 sets
    Goblet sqts 30# slow 2 sets

    rest 30 min

    Swim scy
    350 mod pace warm up, tight turns, dolphin off wall
    10 50's kick sets
    6 25's fly single arm alternate
    6 100 pull bouy, catch up, pull drill
    6 25's breaststroke
    6 150's bi lateral breathing, pull, tight turns, dolphin off wall

    pretty much a jelly fish now, need rest for tomorrow is another swim day. Also getting ready for the Gulf Masters Swimming Challange!! Got to work on getting those yards in!!
  17. Sarasota Y Sharks Masters GOLD Workout 12/29/16

    by , December 28th, 2016 at 02:27 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    2 x 100 1:30
    3 x 75 IM/stroke 1:30
    4 x 50 descend 1-4 1:00
    5 x 25 choice :40

    Kick set
    2 x 100 2:15
    3 x 50 descend 1:15
    4 x 25 sprint kick :45

    IM/Stroke set
    1 x 200 IM/stroke 3:30
    1 x 100 IM/stroke 1:45
    3 x 50 Stroke 1 fly, 1 back, 1 breast 1:10
    6 x 25 stroke fast, 2 fly, 2 back, 2 breast :40 #6 on 1-minute
    2x through

    Free/pull set
    3 x 200 descend 1-3 3:00
    1 x 200 fast 85-90% 3:30
    3 x 100 descend 1-3 1:30
    1 x 100 fast 85-90% 2:00
    3 x 75 descend 1-3 1:10
    1 x 75 fast 85-90% 2:00
    3 x 50 descend 1-3 1:00
    1 x 50 fast 85-90% 1:30

    Warm down
    4 x 50 1:00

    Total: 4550 yards
    Categories
    Uncategorized
  18. Back to the Basics - Backstroke

    by , December 27th, 2016 at 12:52 PM (Rules Committee Blog)
    Happy New Year to all and best wishes for a great 2017 winter swim season! This month's blog entry continues our "back to the basics" series with a review of the rules and frequently asked questions involving backstroke.

    The Backstroke Start
    Last month, we summarized the rules for the forward start, but we know that backstroke starts are different. The backstroke start must be performed in the water. During the starting sequence, the familiar short whistles are still used to signal swimmers to remove all clothing except for swimwear and prepare for your event, and the long whistle is the signal to enter the water. Please enter the water in a safe manner - preferably feet first! For backstroke events only, there is a second long whistle which is the signal for swimmers "take their positions on the wall without undue delay". The second long whistle replaces what some swimmers might remember as the "place your feet" command.

    When assuming a starting position, the rules require swimmers to line up in the water facing the starting end of the course with both hands on the starting grips or the gutter. (Sometimes the horizontal bar with the starting grips is too high for some swimmers, so this rule means that it is acceptable to grab the gutter or the end wall if there is no gutter.)

    What about the position of the feet at the start? There is no explicit requirement for the feet to be placed under the surface of the water, but the toes cannot extend over the lip of the gutter and swimmers may not bend the toes over the lip of the gutter, before or immediately following the start. (What if there is no gutter? In "flat wall" pools with no gutters, we interpret this rule to mean that the toes cannot extend over the edge of the pool deck.)

    Upon the "take your mark" command, swimmers may assume any position that does not violate these rules regarding feet, hand, or starting position.

    The Stroke
    The rules say that swimmers must "push off on the back and continue swimming on the back throughout the race". The rules also say that "some part of the swimmer must break the surface of the water throughout the race, except that it shall be permitted for the swimmer to be completely submerged during the turn and for a distance of not more than 15 meters after the start and after each turn". This means that swimmers are permitted to kick underwater (any style of kick) after the start and after each turn, but the head must break the surface of the water within 15 meters.

    Sometimes people ask if different styles of backstroke are permitted. What about "double arm" backstroke or what some of us might have learned as "elementary backstroke" with a breaststroke kick? The rule only requires that a swimmer remain on the back throughout the race (except for the turn), so any stroke or kick variation is permitted as long as swimmers remain on the back.

    Many swimmers swim backstroke with a lot of body rotation. How far can a swimmer rotate along the body axis? In our glossary, we define "on the back" as meaning "at or past the vertical towards the back", so rotating up to 90 degrees is permitted throughout the race. Kicking on the side is permitted off of starts and turns as long as the swimmer does not rotate past the vertical towards the breast.

    The Turn
    The backstroke turn is sometimes complicated to describe. There is a pretty straightforward rule that "some part of the swimmer must touch the wall" upon completion of each length of the race. That means that an "old school" open turn is still permitted with a hand touch (or a head touch - ouch!). The swimmer can turn in any manner desired once a legal touch is made as long as the swimmer is still on the back when the feet leave the wall after the turn.

    What about a backstroke flip turn? Of course, a backstroke flip turn is also legal and commonly used during competition. Swimmers are permitted (not required) to rotate past the vertical towards the breast only during the turn. Once the swimmer has rotated towards the breast, one immediate continuous single arm pull or simultaneous double arm pull may be used to initiate the turn.

    Now here is the important part of the rule that sometimes trips people up: "Once the body has left the position on the back, any kick or arm pull must be part of the continuous turning action". By the time the swimmer has turned and then completed the one permitted arm pull, the swimmer must initiate the turn. Any kicking into the wall or gliding into the wall without initiating the turn is an infraction. Any additional pulling is also an infraction. (This is one area of the rules where there are still some differences between organizations. High School and NCAA rules permit kicking and gliding into the wall.)

    What if I turn over, leaving a position on the back, intending to do a flip turn, but then touch the wall with my hand instead? Since the rules only say that some part of the swimmer must touch the wall, if there was no other independent glide, kick, or arm pull, this action is legal as long as the swimmer touches the wall during the one allowed continuous arm pull. However, if the swimmer takes another arm pull to make it to the wall, that would be an infraction.

    The Finish
    Finally, the rules say that the swimmer must touch the wall while on the back. No turning over or around to look for the wall!

    Many swimmers dive backwards for the finish in an effort to finish hard and reach for the wall. What if this technique results in the swimmer being completely submerged before the finish? Since the rule says that some part of the swimmer must break the surface of the water, it would be an infraction if the official observes that the entire body is underwater. Generally, officials must make this observation while observing the swim before shifting their gaze to observe the touch itself. It needs to be pretty clear that absolutely no part of the body - not even a toe - is breaking the surface of the water. Most swimmers who dive for the wall will have the head, arm, and upper body submerged, but the feet remain above the water surface.

    Charles Cockrell
    USMS Rules Committee Chair
  19. Sarasota Y Sharks Masters GOLD Workout 12/28/16

    by , December 27th, 2016 at 11:38 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    2 x 75 IM/stroke 1:30
    2 x 200 3:00
    6 x 25 2 fly, 2 back, 2 breast :40

    Kick set
    4 x 100 last 25 fast 2:15

    Freestyle set
    2 x 50 moderate 1:00
    1 x 50 establish your 200 free pace 1:30
    1 x 200 Race pace 100% 4:00
    2 x 50 moderate 1:00
    1 x 50 establish your 100 free pace 1:30
    1 x 100 Race pace 100% 2:30
    2 x 50 moderate 1:00
    1 x 50 Race pace 100% 2:00

    Free/pull set
    1 x 200 3:00 2:40
    1 x 100 1:30 1:20
    1 x 50 1:00 1:00
    4x through
    *Rd1/2 intervals left, Rd3/4 intervals right

    IM/stroke set
    6 x 25 :40
    3x through
    Rd1 Fly, Rd2 Back, Rd3 Breast

    Warm down
    4 x 50 1:00

    Total: 4300 yards
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters GOLD Workout 12/27/16

    by , December 26th, 2016 at 12:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 free 1:40
    2 x 50 stroke #1 fly, #2 back 1:15
    3 x 100 free 1:30
    2 x 50 stroke #1 back, #2 breast 1:15
    3 x 100 free 1:30
    2 x 50 stroke #1 breast, #2 fly 1:15

    Kick set
    4 x 75 1:45
    8 x 25 fast :45

    IM/stroke/free set
    1 x 100 IM/stroke 1:45
    1 x 100 free 1:30
    2 x 75 IM/stroke (fly, back, breast) 1:30
    2 x 75 free last 25 strong 1:15
    3 x 50 stroke #1 fly, 2 back, 3 breast 1:15
    3 x 50 free :45
    *Rest 1-minute between rounds
    2x through

    Free/pull set
    2 x 75 1:05
    3 x 100 descend 1-3 1:30
    4 x 150 Last 50 fast 2:15

    Warm down
    4 x 50 1:00

    Total: 4550 yards
    Categories
    Uncategorized