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  1. Still comfort swimming

    by , February 9th, 2017 at 05:47 PM (A comfort swimmer's guide to easy swimming)
    I see it's been almost 4 years since I last posted. I'm still swimming although not training as hard as I was then. But working hard enough.

    Here's what I did this morning:

    Warm up: (1000)
    200 swim - 200 IM kick - 200 pull
    4 x 25 scull
    4 x 25 shooters w/fins
    4 x 25 burst and cruise, IMO
    100 EZ

    Main Set: (1400)
    4 x 75/1:30 strong free, DPS (went 1:01-02 & 16 SPL)
    4 x 25/45 free, 2 breaths/25
    2 x 25 mid pool, work turn
    50 EZ

    4 x 75/1:40 strong back, DPS (went 1:07-08 & 18 SPL)
    4 x 25/45 DPK shooters w/fins
    2 x 25 mid pool, work turn
    50 EZ

    4 x 100/2:30 IM, desc1-4 (went 1:37-1:35-1:32-1:29)

    Warm down (200)
    100 easy kick
    100 easy swim

    Total: 2600 yards
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  2. NO EXCUSES!!

    by , February 8th, 2017 at 04:55 PM (Elise's Fitness Fun)
    Since I started working full-time three years ago, I have found it all too easy to avoid working out. I am not a morning workout fan and sometimes have to be in my office by 7 a.m., so mornings typically have been out. I have an hour for lunch, so my excuse has been that I did not have enough time to get in a "real" workout. The end of the day has not been a good time because of typical mom duties and because I sometimes feel like I have been hit by a mack truck. So, my new motto is, "Doing a little is better than doing nothing at all."

    I figure I will get in a little bit on the days I work and try to use my days off from work to get in longer or more challenging workouts. I am off during the summer, so hopefully, I can get in shape now and hit it harder this summer. I did not get a chance to blog yesterday, so I will include my workout from yesterday as well as my workout from today.

    Tuesday
    5 minute spin on stationary bike

    3 rounds of the following:

    5 push-ups
    10 leg-lifts/knee raises in captain's chair
    15 bicep curls
    15 shoulder raises

    Wednesday
    600 easy swim with fins

    3 x 100 I.M. Drill - 20 seconds rest between each 100

    100 easy

    Updated February 8th, 2017 at 05:31 PM by elise526

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  3. Sarasota Y Sharks Masters GOLD Workout 2/9/17

    by , February 8th, 2017 at 12:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    4 x 100 1:30
    6 x 50 stroke (2 of each) 1:05
    8 x 25 strong :30

    Kick set
    2 x 150 3:15
    8 x 25 :40 fast

    Freestyle set by Bert Bowers
    Goal: Shoot for same times on hard swims by group
    2x
    1 x 25 easy :55
    1 x 50 moderate :55
    1 x 75 strong :55
    2x
    1 x 50 easy 1:15
    1 x 75 moderate 1:15
    1 x 100 strong 1:15
    2x
    1 x 25 easy :55
    1 x 50 moderate :55
    1 x 75 strong :55

    IM/stroke set
    3x
    4 x 25 :40
    1 x 50 strong 1:20
    RD1 fly, RD2 back, RD3 breast

    Free/pull set
    1 x 400 5:45
    1 x 300 4:15
    1 x 200 2:45
    1 x 100 1:20

    Warm down
    4 x 50 1:00

    Total: 4500
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  4. Sarasota Y Sharks Masters GOLD Workout 2/8/17

    by , February 7th, 2017 at 02:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:40 3:15
    6 x 50 Alternate 1st/1fr 1:10 1:00
    1 x 200 3:30 3:00
    6 x 50 Alternate 1st/1fr 1:10 1:00

    Kick set
    3x
    1 x 100 2:30 2:15
    1 x 50 fast 1:30 1:15
    50 easy swim

    IM/stroke set
    3x
    4 x 50 stroke 25fast/25easy 1:15 1:10
    1 x 100 IM 2:00 1:45

    Free/pull set
    1 x 400 moderate 6:45 6:00
    4 x 100 descend 1:40 1:30
    1 x 400 negative split 6:45 6:00
    8 x 50 strong :50 :45

    Warm down
    4 x 50 1:00

    Total: 4200
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  5. January was rough!!

    by , February 6th, 2017 at 10:15 PM (Elise's Fitness Fun)
    Well, January was not a great month for starting back. First the flu, followed by food poisoning, and then low iron. After going through all of that, it feels wonderful to be back to "normal." I got in a quick swim at lunch today as follows:

    300 Warm-up:. 100 swim, 100 kick with fins, 100 pull

    6 x 200 on 3:15 - odds are kick on back with fins, evens are free swim with paddles

    100 easy

    I am wondering if anybody else out there has sat out 6.5 years of Masters swimming. I would love to hear about your early stage workouts and your ideas about getting back in shape.
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  6. Update: Life Hijack

    by , February 6th, 2017 at 05:19 PM (The FAF AFAP Digest)
    Last time I checked in, I had just had my VTOS surgery (Dec. 8) wherein Dr. Lum removed a huge chunk from my chest. I seemed to recover from that fairly well and did not become a pillbilly. On December 20, I went back to Hopkins for a venogram to check the vein. Disappointingly, but not totally unexpectedly, it was still damaged, compressed and the clot was still there. So I had an angioplasty where they put in 4 balloons to open the vein. Good grief, that really hurt. Not great news, but at least he was able to open the vein. I was told that the second operation had a 70% chance of success; veins that have long been compressed are prone to re-collapse. I survived xmas, but on December 29, I was struck down with an extremely severe case of the flu, which developed into bronchitis. I was really sick for 3.5 weeks -- the sickest I've ever been in my life. I only made it to one PT appt, then had to cancel all the rest. At this juncture, I've decided that I'm not going to bother with PT. I had full ROM almost immediately in any event. My arm is still somewhat swollen, but down from before. I was given a 3-6 month estimate for it to return to normal. My next appt is on March 23 and they will again check the vein with a duplex ultrasound. If there is still damage/clotting, I will need vein reconstruction surgery. I also struggled a bit with the oral blood thinner (xarelto). It made me nauseous and tired. So I switched back to lovenox. Downside is injections 2x day. Still, better than nausea.

    So Dec & Jan were just a life hijack. After an epic struggle, I have been feeling pretty normal the last 10 days. I can't do anything high impact or anything with my arm. I've been doing a lot of fast walking on the treadmill, between 5-9 miles a day. My incision is healing fine, so I may be able to get back in the water and kick with my arms at my side fairly soon. My dr really errs on the conservative side wrt the pool. But I know others that returned to the pool 6 weeks after VTOS surgery. I may also go to a spin class or some bikram yoga. Vinyasa is out because of all the down dogs.

    Anyway, hope you all are doing fabulously! I persevere.

    Updated February 7th, 2017 at 07:51 PM by The Fortress

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  7. Sarasota Y Sharks Masters GOLD Workout 2/7/17

    by , February 6th, 2017 at 03:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:15
    2 x 100 1:30
    1 x 200 IM/stroke 3:30
    2 x 100 1:30
    4 x 75 1:05

    Kick set
    4 x 75 1:45
    6 x 25 sprint :40

    IM/stroke set
    1 x 300 IM 5:15
    3 x 50 fly 1:10
    1 x 200 IM 3:30
    3 x 50 back 1:10
    1 x 100 IM 1:45
    3 x 50 breast 1:10

    Free/pull
    3 x 200 descend 1-3 3:00
    1 x 200 best effort 3:30
    3 x 100 descend 1-3 1:30
    1 x 100 best effort 2:00
    6 x 50 descend 1-3/4-6 :45
    1 x 50 best effort 1:00

    Warm down
    4 x 50 1:00

    Total: 4450
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  8. Sarasota Y Sharks Masters GOLD Workout 2/6/17

    by , February 3rd, 2017 at 02:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up

    2 x 150 3:00 2:30
    4 x 50 25 stroke/25 free 1:15 1:15
    2 x 150 2:45 2:30
    4 x 50 25 stroke/25 free 1:15 1:15
    2 x 150 2:30 2:15

    Kick set
    4 x 150 last 50 strong 3:45 3:30

    Sprint free set
    3x
    1 x 50 easy 1:15 1:15
    3 x 50 strong 1:05 1:00

    IM/stroke set
    3x
    1 x 50 easy 1:15 1:15
    3 x 50 stroke strong 1:15 1:15

    Free/pull set
    6 x 150 last 50 strong 2:30 2:15
    #6 is easy warm down

    Total: 4000
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  9. Sarasota Y Sharks Masters GOLD Workout 2/3/17

    by , February 2nd, 2017 at 02:46 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 1:00 1:00
    2 x 100 IM 2:00 1:45
    6 x 50 1:00 1:00 descend 1-3/4-6
    1 x 200 3:30 3:00

    Kick set
    2 x 100 last 50 strong 2:30 2:15

    IM/stroke set
    3 x 50 stroke (1 of each) 1:15 1:05
    1 x 150 IM 2:45 2:30
    2 x 50 free moderate 1:00 1:00
    1 x 150 IM 2:45 2:30
    3 x 50 stroke (1 of each) 1:15 1:05

    Free/pull/kick set (Julie Salvetti's Fav Set)
    6 x 300 5:45 5:15
    (pull, kick, fast swim by 100...continuous)
    Use paddles, pull buoy, and fins. Drop pull bouy at turn for kick.

    Warm down
    4 x 50 1:15 1:00

    Total: 4100
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  10. Working the strokes

    We COOGs had a great time at the Woodlands meet!
    I was in 5 events, 50 free, 50 breaststroke,3 relay's
    oh!!! So much fun! Our coaches were so happy and proud!

    today's swim
    300 w/u
    10x50's kick set drill, breast,fly
    8x100's pull, work the arms,bilateral breathing,power turns off wall dolphin
    4x25's breaststroke
    4x25's fly
    4x25's breaststroke
    4x25's fly
    4x25's breaststroke
    4x25's fly
    200 cool
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters GOLD Workout 2/2/17

    by , February 1st, 2017 at 03:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    2 x 100 1:45
    3 x 50 stroke 1:10
    4 x 100 1:30
    6 x 25 choice strong :30

    Kick set
    2 x 100 2:15
    2 x 50 1:05
    4 x 25 :40 sprint kick

    IM/Stroke set
    2x
    6 x 25 stroke (2 fly, back, breast) :40
    3 x 50 stroke (1 fly, back, breast) 1:10
    1 x 50 free moderate 1:00
    1 x 50 85% best stroke 2:00
    1 x 50 85% worst stroke 2:00

    Free/pull set
    1 x 300 moderate 4:30
    4 x 150 last 50 strong 2:00
    1 x 200 moderate 3:00
    4 x 100 descend 1:20
    1 x 100 moderate 1:30
    4 x 50 best effort :40

    Warm down
    4 x 50 1:00 easy

    Total: 4400
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  12. Workout 01/31/17: evening

    by , January 31st, 2017 at 10:40 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 25 burst and cruise

    3 x 100 on 2:00 even pace (did back, 1:15)
    6 x 50 on 1:00 pull
    300 (build each 100)
    4 x 75 on 1:50 (kick-swim-pull)
    2 x 150 on 3:00 (descend)

    200 loosen and out
    [Masters/Rec/2300 yds/55 min]
    ------------------------------------
    Good workout tonight with Matt, Carol, Tim, Greg, and Jim.
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters GOLD Workout 2/1/17

    by , January 31st, 2017 at 03:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:15 4:30
    4 x 50 stroke 1:15 1:00
    2 x 150 2:30 2:15
    4 x 50 stroke 1:15 1:00
    3 x 100 descend 1:45 1:30
    4 x 50 kick 1:15 1:15

    IM/Stroke set
    2x
    1 x 50 free moderate 1:00 1:00
    2 x 50 stroke 1:15 1:15
    1 x 50 free moderate 1:00 1:00
    2 x 100 IM strong 2:15 2:00

    Free/pull set
    2 x 200 long & strong 3:30 3:00
    4 x 100 negative split 1:45 1:30
    8 x 50 establish strong pace 1:00 :50
    *rest 1:00
    1 x 400 best effort for time 6:30 6:00

    Warm down
    4 x 50 1:15 1:00 easy

    Total: 4100m/y
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  14. Sarasota Y Sharks Masters GOLD Workout 1/31/17

    by , January 30th, 2017 at 04:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 125 2:15
    3 x 75 IM 1:30
    3 x 50 choice 1:00
    3 x 75 1:15
    3 x 125 1:50

    Kick set
    6 x 75 last 25 strong 2:00

    IM/Stroke set
    2x
    1 x 100 50 fly/50 back1:45
    1 x 100 50 back/ 50 breast 1:45
    1 x 100 50 breast/50 free 1:45
    1 x 200 IM strong 4:00

    Free/pull set
    4 x 100 build to 85% 1:30
    1 x 200 85% 3:30
    4 x 75 build to 85% 1:05
    1 x 150 85% 2:40
    4 x 50 build to 85% :50
    1 x 100 85% 2:00
    4 x 25 build to 85% :30
    1 x 50 85% 1:00

    Warm down
    4 x 50 1:00 easy

    Total: 4500
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  15. Workout 01/28/16: morning

    by , January 28th, 2017 at 07:37 PM (Maple Syrup with a Side of Chlorine)
    2 x [150 swim, 50 kick, 100 pull]

    4 x 25 kick
    4 x 50 pull on 1:00
    4 x 75 (fast 3rd 25) on 1:40
    4 x 100 even pace on 2:00
    4 x 75 (kick-swim-pull) on 1:50
    4 x 50 descend on 1:00
    4 x 25 FAST on :30
    4 x 50 active recovery
    [Masters/Rec/2400 yds/60 min]
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters GOLD Workout 1/30/17

    by , January 28th, 2017 at 10:39 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 1:45
    4 x 50 stroke 1:30 1:15
    1 x 200 3:20 3:00
    4 x 50 choice 1:00 1:00
    3 x 100 1:45 1:30

    Kick set
    3 x 100 2:30 2:15
    4 x 50 up tempo 1:30 1:15

    IM/stroke set
    2x through
    2 x 50 fly 1:20 1:10
    1 x 50 free 1:00 1:00
    2 x 50 back 1:20 1:10
    1 x 50 free 1:00 1:00
    2 x 50 breast 1:20 1:10
    1 x 50 free 1:00 1:00

    Free/pull set
    1 x 200 long and strong 3:20 3:00
    4 x 50 descend 1:00 1:00
    1 x 200 moderate 3:20 3:00
    4 x 50 descend :55 :50
    1 x 200 moderate 3:20 3:00
    4 x 50 descend :50 :40

    Warm down
    4 x 50 1:15 1:00

    Total: 4000 meters/yards

    Updated January 30th, 2017 at 04:48 PM by SharksMasters

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

    by , January 26th, 2017 at 03:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right
    Warm up
    1 x 200 3:30 3:15
    2 x 100 1:45 1:30
    4 x 50 1:00 1:00
    4 x 50 stroke 1:15 1:15
    2 x 100 1:45 1:30
    1 x 200 3:15 3:00

    Kick set
    1 x 200 4:40 4:30
    4 x 50 1:20 1:15

    IM/Stroke set
    3 x 100 25stroke/25free 2:00 1:45
    1 x 100 IM 2:00 1:45
    3 x 100 50stroke/50free 2:00 1:45
    1 x 200 IM 4:00 3:30

    Free/pull set
    1 x 100
    1 x (200 100)
    1 x (300 200 100)
    1 x (200 100)
    1 x 100
    Intervals: LCM 1:40/100, SCY 1:30/100

    Warm down
    4 x 50 1:15 1:00

    Total: 4100 meters/yards
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  18. Sarasota Y Sharks Masters GOLD Workout 1/26/17

    by , January 25th, 2017 at 03:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    60 x 100 1:30 birthday swim (6000 yards)

    -OR-

    Warm up
    4 x 100 1:40 1:30
    4 x 50 stroke 1:10 1:00
    4 x 25 choice :40 :30
    2x through
    RD1 intervals left, RD2 intervals right

    Kick set
    2 x 100 2:15
    4 x 50 last 25 strong 1:10

    IM/Stroke set
    10 x 25 strong and consistent RD1-3 on :40, RD4 on :30
    1 x 50 best effort 1:20
    4x through
    RD1 fly, RD2 back, RD3 breast, RD4 free

    Free/pull set
    1 x 500 long and strong 6:30
    2 x 250 last 50 strong 3:15
    5 x 100 descend 1-3, last two easy warm down 1:15

    Total: 4500 yards
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  19. Swim workout Tuesday

    400 W/u
    6 100's pull, long strong arms,bilateral breathing, tight turns,dolphin off wall
    4x25's dolphin
    4x25'single arm fly
    100 east free
    4x25's fly100 easy
    8x75's kick w/o board
    300 easy

    trying so hard to get my fly smooth! Incredibly tough.
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters GOLD Workout 1/25/17

    by , January 24th, 2017 at 12:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right
    Warm up
    2 x 100 2:00 1:45
    2 x 100 1:45 1:30
    2 x 100 kick 2:30 2:15
    4 x 50 1:00 1:00
    4 x 50 stroke 1:15 1:00
    4 x 50 kick 1:20 1:15

    IM/Stroke set
    1 x 100 reverse IM 2:00 1:45
    1 x 50 fly 1:10 1:00
    1 x 50 back 1:10 1:00
    1 x 50 breast 1:10 1:00
    1 x 50 free 1:00 1:00
    1 x 100 IM 2:00 1:45
    *Break 30 seconds between rounds
    2x through

    Free/pull set
    2 x 300 5:00 4:30 long and strong
    4 x 150 2:30 2:15 descend
    6 x 100 1:30 1:20

    Warm down
    4 x 50 1:15 1:00

    Total: 4000 meters/yards
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