View RSS Feed

All Blog Entries

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

    by , July 6th, 2017 at 02:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:30 [5:00]
    2 x 150 3:15 [2:45] IM
    3 x 100 1:45 [1:30]
    6 x 50 1:00 [1:00] desc 1-3/4-6

    Kick set
    3 x 100 2:30 [2:15] last 25 fast
    4 x 50 1:20 [1:15] desc
    1 x 100 easy swim

    Main set
    4x
    1 x 50 1:15 [1:10]
    1 x 50 1:05 [1:00]
    1 x 50 :55 [:50]
    1 x 50 1:30 [1:30] easy free
    [RD1 fly, RD2 back, RD3 brst, RD4 free]

    Freestyle/pull set
    16 x 50 1:00 [1:00] pace
    1 x 400 best effort

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  2. Budapest week 9 - Wednesday

    by , July 6th, 2017 at 12:02 AM (After a long rest)
    Yesterday I traveled with 30 15-18 year olds to Grand Junction for a 10 day training camp. To keep the costs down for the kids we flew to Denver and drove over the Rockies to Grand Junction. The flight and drive were uneventful and despite not being a big fan of driving a passenger van I had an absolute blast. The scenery across Colorado through Breckinridge, Vale and Aspen was spectacular. The kids were terrific and we laughed and joked the whole way.

    Today was was my first altitude practice and I deliberately just stretched everything out and did not push too hard.

    Pool setup LCM
    Warm up
    400 Free with snorkel
    6x50 catch-up on 1min

    main sets
    16x50 free with paddles on 1min
    5x100 kick on 2mins
    6x100 IM on 1:40
    10x50 odds back, evens free on 1min

    warm down
    200 free
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters GOLD Workout 7/6/17

    by , July 5th, 2017 at 02:33 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 1:15 [1:15] drill-3/5switch: 3strokes/5kicks
    2 x 100 1:45 [1:30]
    4 x 50 1:15 [1:15] stroke choice
    2 x 100 1:45 [1:30]
    4 x 50 1:00 [1:00] desc

    Kick set
    3 x 50 1:20 [1:15]
    3 x 50 1:15 [1:10]
    3 x 50 1:10 [1:05]
    1 x 50 easy

    Main set
    4x
    1 x 100 2:00 [2:00] 75easy/25fast
    1 x 100 2:00 [2:00] 50easy/50fast
    1 x 100 2:00 [2:00] 25easy/75fast
    [RD1/2 stroke, RD3/4 free]

    Freestyle/pull set
    3 x 100 1:40 [1:30] long & strong
    1 x 100 2:00 [1:45] fast
    3 x 100 1:35 [1:20] long & strong
    1 x 100 2:00 [1:45] fast
    3 x 100 1:30 [1:15] long & strong
    1 x 100 fast

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  4. 7|4|17 scy

    Again, various swimming with no structure in the workout. It was hot and the water close to 88.

    worked out with weights yesterday. trying to gain back my strength and weight (was 160, 164 now, should be 170+) as I have been super busy since last October. feel fatigued often but I push through it. Vacation planned soon (Aruba ) after I get back from a couple weeks in spain for work. If I still feel drained it will be time for a checkup
    Categories
    Uncategorized
  5. Butterfly Stroke Disqualifications

    by , July 4th, 2017 at 04:12 PM (Rules Committee Blog)
    "Why was I disqualified in my butterfly event"? Most swimmers agree that butterfly is one of the most difficult strokes to swim, so it is not surprising that we get lots of questions about the rules. Here we break down the rules for the butterfly stroke and some of the common reasons for disqualifications.

    Beginning with body position, the rules say that after the start and after each turn, the swimmer's shoulders must be at our past the vertical toward the breast. (In one location, it says that the body must be "on the breast", but this is one of the confusing points in how the rules are worded. We use this language because it matches the FINA wording, but if you look closely "on the breast" in this context means the same thing as "towards the breast".) The swimmer is permitted one or more butterfly kicks underwater (but only one breaststroke kick), but only one arm pull, which must bring the swimmer to the surface. At the start of the first pull, the body must be on the breast.

    Does that mean that I can leave the wall on my side or without being perfectly on the breast? Yes, it does. Does that mean I can kick butterfly on my side underwater before I take the first pull? Yes, that is also permissible, as long as the body is on the breast at the first pull.

    Can I kick underwater as long as I want? No, because the rules also say that the head must break the surface of the water by the 15-meter mark after the start and after each turn.

    The arms must recover over the surface of the water. The glossary defines "arm" as the part of the body from the wrist to the elbow. Therefore, some part of the arm from the wrist to the elbow must clear the water surface during each stroke.

    A common infraction is when swimmers are attempting to recover the arms by moving them forward, but the body position is such that the arms don’t break the surface the water before beginning the recovery. It is not sufficient for only the hands to break the surface, some part of the arm from the wrist to elbow must break the surface while the arms are moving forward during the recovery phase of the stroke. This does not mean that the entire arm must clear the surface of the water or that there needs to be a space between the bottom of the arm and the water surface. Typically, the officials will see this infraction clearly when standing behind the swimmer, but it can be called from the sides as well.

    Another common infraction occurs when swimmers take a partial stroke, then move the arms forward underwater from the breast before finishing the propulsive phase of the stroke. Sometimes this happens prior to a touch at the wall before the turn or finish. It most commonly occurs with incorrect body position or breathing and results from not being able to complete the propulsive part of the stroke without an adjustment.

    All movements of the arms must be simultaneous. That means that arms must consistently move together during all phases of the stroke, backward during the propulsive part and forwards during the recovery. Does that mean that they must be perfectly symmetrical? Not necessarily, but if the official observes one arm clearly ahead of or behind the other arm, that may constitute an infraction. A one arm pull, freestyle stroke, or other type of stroke would be a more obvious non-simultaneous arm pull.

    Reaching up to adjust the goggles? Also a non-simultaneous action. Stopping in the middle of the pool to catch a breath or wave to a friend? Definitely non-simultaneous movements of the arms.

    At the wall, a legal touch may be made at, above, or below the surface of the water, but must be made with two hands simultaneously. A one hand touch is not only a common infraction, but it is also one of the easiest things for an official to spot. The hands must be separated when the touch is made. In other words, the hands cannot be stacked on top of each other.

    Once a legal touch is made, the swimmer may turn in any manner desired. Stopping momentarily after the touch to hang on the wall and catch your breath? Thankfully, that is legal! As long as the body is toward the breast when the feet the leave the wall after the turn. However, walking on the bottom of the pool or leaving the pool is not legal in any stroke.

    What if I make a legal touch, stand on the bottom of the pool for a moment, and then push off the wall? You might be surprised to learn that this is legal. Although the rules say that it is not legal to stand on the bottom of the pool during the stroke in any stroke other than freestyle, the action described here occurs during the turn, not the stroke. And, the rules say that a swimmer may turn in any manner desired once a legal touch is made. Standing on the bottom before or after the turn is illegal, but during the turn is OK.
  6. Budapest week 9 - Monday

    by , July 3rd, 2017 at 02:48 PM (After a long rest)
    I had a great night of sleep last night and felt really good this morning other than tightness across my shoulders. I am so overdue a massage I am thinking this will be a gift to myself I will arrange for when I get back fro my Colorado.

    Todays practice was good.

    Pool setup LCM.

    Warm up
    400 free with snorkel
    6x50 catch-up on 1min

    main sets
    12x50 free on :45 with instructions to get heart rate up.
    15 min kick as far as possible
    200 easy
    10 min swim as far as possible trying to beat the kick distance
    200 easy
    12x50 with fins on 1min as odds 25 underwater, 25 fly, evens 25 underwater, 25 free
    8x100 on 1:30 as 50 Back, 50 free

    warm down
    200 easy

    i went 800 on the kick, and went 825 on the swim. On the 100s back,free I was tired but was coming in on 1:18s.

    Tomorrow is travel day to Colorado and leave at 6am. We are flying to Denver and then driving to Grand Junction with a few sight seeing stops along the way.
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters GOLD Workout 7/5/17

    by , July 3rd, 2017 at 02:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM interval left, SCY interval right

    Warm up
    1 x 200 3:45 [3:15]
    2 x 150 2:45 [2:15]
    3 x 100 2:15 [2:00] IM
    4 x 50 1:00 [1:00] choice

    Main set
    3x
    1 x 100 2:30 [2:15] kick
    1 x 100 2:00 [1:45] IM
    1 x 100 1:45 [1:30] free
    [Desc by round]

    Sprint set
    6x
    1 x 50 1:15 [1:15] easy
    1 x 50 1:15 [1:15] 25fast/25easy w/good dolphin kicks & breakout
    1 x 50 1:30 [1:30] fast w/good dolphin kicks & breakout
    [RD1-3 stroke, RD4-6 free]

    Freestyle/pull set

    4 x 200 3:05 [2:45] [150 long & strong, 50 fast]
    1:00 rest
    1 x 200 best effort

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  8. 7|2|17 SCM and quick drylands

    swam for about 90 min in the heat and sun, didn't take note or performed specifics sets, just swam at various speeds above and UW. Work to rest was about 1 to 1



    drylands for about 20 min
    1 set of leg presses
    1 set of leg push downs on dip assist mach
    1 42" box jump
    single leg box jumps on and off of 12" stand both fwd and to side
    stretched
    Categories
    Uncategorized
  9. Budapest Week 8 - Sunday

    by , July 2nd, 2017 at 09:17 PM (After a long rest)
    I was particularly sore across my back and shoulders this morning. There was a life guard class going on at the pool early so I swam early. I used the warmup and pull set to stretch out and did feel much better as I swam further.

    Pool setup LCM

    warmup
    400 free with snorkel
    6x50 catch-up on 1min

    main sets
    8x50 kick on 1min
    8x100 pull free on 1:30
    4x(2x50 kick with fins on 1min, 1x50 free afap with fins on 1min)
    200 easy
    4x50 breast on 1:10 trying to hold :45 or faster

    warm down
    200 easy

    i went :26,:26,:25,:25 on the 50 frees with fins. I tried doing the gallop stroke on free and it really helps when I wear fins. On 50s breast I was :43/:44s and surprisingly felt quite good.
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters GOLD Workout 7/3/17

    by , July 2nd, 2017 at 02:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 100 2:00 [1:45]
    6 x 50 1:15 [1:15] stroke 2 of each
    4 x 100 1:45 [1:30]

    Kick set
    2 x 100 2:30 [2:15]
    4 x 50 1:20 [1:15] 25fast/25easy

    IM/stroke set
    3x
    3 x 50 1:15 [1:15] stroke, 1-drill, 2-perfect stroke, 3-mod
    1 x 150 3:00 [2:30] IM
    [50s: round of each stroke]
    [Fly drill: 2strokes right arm, 2 left arm, 2 both arms]
    [Back drill: 25 only right arm, 25 only left arm]
    [Brst drill: breastroke arms, flutter kick]

    Freestyle/pull set
    3 x 150 2:30 [2:15] long & strong
    5 x 50 1:00 [1:00] all strong
    2 x 150 2:30 [2:15] last 50 strong
    4 x 50 :50 [:50] desc
    1 x 150 2:30 [2:15] mod
    3 x 50 :45 [:45] best effort

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  11. Budapest week 8 - Saturday

    by , July 1st, 2017 at 09:58 PM (After a long rest)
    Yesterday Tom agreed to put pads in the pool this morning and we suited up for some fast swimming. I felt pretty good during warmup and swam great for where we are in the season; I was really pleased with where I am.

    Pool setup LCM

    Meet warmup
    400 free
    6x50 catch-up on 1min
    6x50 kick on 1:10
    6x60 as open, close, easy on 1min
    200 easy

    we then suited up and did 3 swims. Since I have not really gone all out since the surgery I have gradually been increasing both distance and intensity over the past few months. One area I have not really got to yet was dive Sprints. Today I choose to swim the 100 free, 50 free and 50 back. We swam about 200-300 between swims and these were on a pretty short rest interval for dive sprinting.

    100 free 59.3. I was hoping to be under 1:01 so this was a really nice swim and until about 75 I felt awesome and then the elephant jumped on my back. I am not swimming this in Budapest due to the event lineup but I like swimming this LCM and I think it's a good gauge as to where I am right now.

    50 free 27.0. This would have read so much better as 26.9 but it was another good swim and other than breathing way too much I felt awesome.

    50 Back 31.8. I kicked out way to far on this 50 and came up too deep. Despite this it was a great swim and I was very happy.

    This is the first time I have really gone for it and was a little apprehensive but I was very relieved that I was completely pain free in my elbow.

    I am heading to Colorado on Tuesday for a 10 day altitude camp with my senior group and hope to swim and train in between there workouts. It's going to be a busy 10 days.
    Categories
    Swim Workouts
  12. 6|30|17 SCM form

    drylands - chest, back, and arms for about 25 min

    SCM
    15 x 30m on 1:00, 15m sprt fr breakout and stroke form / 15m (bk o / br e) ez

    5 x 30m on 1:00, 15m sprt fr breakout and stroke form / 15m (bk o / br e) ez

    • practice turns w/o push for the ez's (bk's were blind gainer turns)

    30 x 16m turn drills on 0:20

    10 x 30m on 1:00, 15m sprt fr breakout and stroke form / 15m bk ez

    • practice bk turns as above

    10 x 30m on 1:00, 15m sprt fr breakout and stroke form / 15m UW breaststroke
    Categories
    Uncategorized
  13. Budapest week 8 - Friday

    by , June 30th, 2017 at 05:27 PM (After a long rest)
    I slept hard last night and would have slept through my alarm if it were not for my awesome wife waking me up and giving me a coffee. I normally don't drink coffee before practice(I make up for it after practice) but this morning it was exactly what I needed.

    I felt ok during warmup and about half of the main set today but was really tired from that point on. Despite being tired I had a good workout.

    Pool setup LCM

    Warm up
    400 Free with snorkel
    6x50 catchup on :50

    Main Sets
    4x(100 fast free on 2mins, 200 IM on 3mins, 4x50 on 1min IMO by round trying to hold 200 race pace)
    200 easy
    4x100 with fins as free, back, back, free on 2mins
    12x50 smooth perfect stroke

    Warm down
    200 easy

    I was holding 1:08-1:09 on the 100s, using the IM as active recovery(but these still hurt) and was going 2:50s, and then choose to do back,free,back,free on the 50's by round. On the back I was :35-:36 and on the free I was :33s. My arms felt really tired towards the end of this set. I was not expecting Tom to throw 4 100s afap with fins at us and I must have pulled a funny face because he made a sarcastic comment about me not wanting to do these. The guy in the lane next to me was one of our faster young guys and he likes to race so I had to go for it on the free. I was :56 on the first and :55 on the last 100 which hurt so bad. On the back I was 1min and :59. I was hoping to go under 1:05 which I obviously did but I was very surprised how quick my back was because it felt horrible.
    Categories
    Swim Workouts
  14. 'I Have an Idea for an Article About … ' (July-August 2017)

    by , June 30th, 2017 at 01:20 PM (SWIMMER Editorials)
    Readers ask me, “Have you ever thought about doing a story on ...”

    Some readers want to tell their own stories. (Hint: We love getting humorous or light-hearted first-person essays for the Hot Tub.) Some nominate a teammate or ask about a swimmer they saw at nationals. Some have training or sports medicine or rules questions, and those evolve into article topics.

    Some swimmers share their stories in the hope of providing inspiration or encouragement to others who might be struggling.

    In this issue, John Ramos of Masters of Yucaipa in Southern California shares with writer Gretchen M. Sanders how swimming has helped him in his struggle with PTSD following the San Bernardino terrorist attack (Swimming Life, page 6).

    Some readers reach out with questions or concerns about products, and ideas evolve from there.

    Gina Pond in Chicago was frustrated with not being able to find swimsuits that fit her and wasn’t seeing swimmers of size featured in our publications. Elaine K. Howley spoke with Pond about body image issues and her quest for inclusivity (Bewitching Belief, page 18).

    Sometimes we get emails with interesting professional signatures, prompting us to ask, “Hey, what’s it like being a (winemaker, oboe player, xenobiologist) and can we write about you?”

    Many readers want practical advice on how to swim faster or more efficiently.
    In this issue’s technique feature (page 24), Jeff Commings writes that you can go wider with your breaststroke out-sweep, providing you back it up with a powerful kick. So, if you’re still mentally scraping the insides of a salad bowl, try his tips for more power in the armstroke. (I swear just reading that article has already improved my breaststroke.)

    Terry Heggy (whose online coaching and technique articles at usms.org are must-reads) asks Level 4 USMS coach Chris McPherson for a few drills to fix your freestyle (Ask the Coach, page 8) and multiple record-holder Dot Munger for some racing tips (From the Center Lanes, page 10).

    For the most part, there aren’t bad topics—only ones that will interest or won’t interest any given reader.

    If you have an idea for an article, let us know at usms.org/content/readersubmissions, or contact me directly at editor@usms.org.

    Always, thanks for reading.
  15. 6|29|17 scm speed / aerobic

    SCM all free
    150 ez
    10 x 50 on 1:00, 12.5m fast / remaining ez (50)
    8 x 50 on 1:30, 12.5m afap / remaining very slow (50)
    pool closed and had to leave
    ------------------------------------------------------------------------------ drylands
    2 x 10 of RC bands with scapula set
    1 x 10 ea of the following four exercises
    https://www.youtube.com/watch?v=3MxHX9j15BU
    3 sets of leg exercises
    1 x 30 standing calf mach raises 250lbs added

    Updated June 30th, 2017 at 01:07 PM by __steve__

    Categories
    Uncategorized
  16. Ask the ALTS Experts

    by , June 29th, 2017 at 02:21 PM (Ask the ALTS Experts)
    ALTS questions answered by Morgon Latimore, lead ALTS instructor and owner of Latitude Pure Coaching:

    I have a new client who is signed up for her first triathlon in four weeks. She can swim, but she tires easily and is afraid of panicking. What’s a good strategy to get her ready for the half-mile lake swim?

    A large number of athletes in a triathlon deal with anxiety in the swim. This is somewhat normal for beginners. Lakes, rivers, oceans all come with different challenges, but you can make your athlete more prepared by doing some open-water drills in the pool and can getting them in the open water prior to race day. Things like the water polo drill will help them work on the neck and core strength needed while sighting; putting 3-4 other swimmers in one lane (side-by-side) will help with the anxiety/panicking a swimmer may get from swimming with other swimmers around them.

    There are many ways to help your swimmer, but I would suggest the athlete start in the back, outer side of the pack. This will keep her away from the faster swimmers who will swim tight to the inside of the buoys. You should have her practice sighting every 3-5 strokes so she swims in a straight line. Pick a large object higher than the buoys in the water. A tree or building are good objects to use. Get to the swim start early to find what you can use.

    If your swimmer tires easily, make sure she is breathing every-other stroke and is not breathing every 3, 5, or 7. Breathing every-other stroke will supply them with the oxygen needed to stay relaxed and prevent her from holding her breath because she is nervous.

    Lastly, a wet suit will give her more confidence and reassurance that she will be safe. Also, she will be able to swim to the lifeguards in the water, as long as there is no forward progress. This is a good time to rest and catch her breath and relax. If she has a panic attack, tell her to stop swimming and float on her back until she calms down and is ready to start swimming again. Reassure her that she can do it and to believe in herself.

    Good luck to you and your swimmer!

    I’d like to expand my ALTS program. What is the best way to get new clients?

    Be the MAYOR!

    What I mean by that is you need to really get involved in your local community and make sure they all know you have an ALTS program and where it is. Volunteer to talk about swim safety where adults hang out. Clubs, corporate events, social media, swimming meets (just because kids can swim doesn't mean the parents can), and word of mouth. Check to see what other swim instructors are doing in your area, and make your program better.

    Do this for 6-12 months, and they will start coming to you. The key is the more people you can expose your program to, the more likely they will come to you. Continue to change lives with your ALTS program!

    I’d like to use my training and experience to help adults in disadvantaged communities learn to swim. How I can get the word out and get people to the pool?

    Well, this is challenging but never impossible. You will really need to educate your community on the ALTS program and why it is so important to learn to swim. Making it convenient to them is important because if they are going to school or are working, they may not have much time. Get out and ask individuals to take the lesson -- don't wait for them to come to you -- you get out and find them. This may create a buzz in your area. You can talk to the aquatics director at the pool you teach at and try to create a free ALTS program. This will bring people to the pool, and cities love that.

    Your journey may start off slow, but if you stick with it, you may have more people wanting to learn how to swim than you can handle. This is a good problem to have! Good luck and remember swimming saves and changes lives!
    Categories
    Uncategorized
  17. Budapest week 8 & 9 - catchup

    by , June 29th, 2017 at 01:29 PM (After a long rest)
    The past week has been extremely busy on both the work and personal front. I swam Tuesday through Thursday last week(Budapest week 8) and i am feeling pretty decent in the water. Friday through Sunday my daughter swum at the George Block Invite in San Antonio. The meet was at Northside ISD Aquatic center which is really an awesome facility. My parents are visiting from England and our original plan was for my wife and mother to accompany my daughter and I to the meet. Unfortunately my mother was sick and my wife stayed at home leaving my daughter and I to travel together to the meet. I managed to get a workout in at the Old George Block pool which was setup as 25m, but that was the extent of my swimming over the weekend. The couple of days off probably did me good anyhow.

    My daughter had an incredible meet and got her Futures cut in the 200 back and missed her Juniors cut by just over a second. She is very young but her time qualified her to swim with our Senior team at the NCSA summer champs meet in Indianapolis the week after TAGS in early August. She has improved a lot as a 13 year old and we are hoping that the Indy meet will be a fun meet that gives her some great experience surrounded by older girls on the team she idolizes.

    We got back from San Antonio at midnight on Sunday and I was very tired on Monday but hauled myself up to swim. Monday afternoon I had to head to San Francisco with work. My customer is in Redwood City and I was able swam with Stanford masters on Tuesday and Wednesday. As usual the group at Stanford were awesome and I had a lot of fun. Wednesday morning Hannah Boyd who was one of the few Stanford girls not at nationals this week trained with us. Hannah was really fast and was equally as nice. It's always great to see talented athletes who are also very grounded. Patrick(pwb) was in the bay area for work also and we managed to grab a quick breakfast together after practice which was fun.

    I arrive home at midnight again on Wednesday but managed once again to haul myself up and out of bed for a morning swim. The swim this am was not that great but I was there and will feel better for the swim. I should be back on a normal schedule the rest of the week.

    Next week I am heading to Grand Junction, Colorado with our senior group for a 10 day training camp at University of Colorado Mesa. My primary role is coach but I plan on training at altitude while I am there, but the schedule will be very busy. Unfortunately I also have to do some work while I am there but should be able to fit everything in. I am very lucky that my work role allows me some flexibility.

    It's already been a crazy swimming summer and it's only going to get better as world's approaches.
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters GOLD Workout 6/30/17

    by , June 29th, 2017 at 01:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Main set
    12 x 50 1:20 [1:15] kick alt 1fast/1easy
    12 x 50 1:15 [1:15] stroke alt 1fast/1easy
    12 x 50 1:00 [1:00] free alt 1fast/1easy

    Freestyle/pull set
    12 x 100 1:40 [1:30]
    [1-2 long & strong, 3-5 build, 6-8 desc, 9-11 fast, 12 warm down]

    Total: 4100
    Categories
    Uncategorized
  19. 6|28|17 SCM recovery swim

    53 minutes in water

    Easy free
    • made effort in keeping HR <120 BPM by stopping every 100 or 150 for a 10 sec HR count (20 or less)

    easy 250 bk

    450 easy kick (fly, frog, free order by 50)

    300 easy kick on back with fins, mostly UW
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters GOLD Workout 6/29/17

    by , June 28th, 2017 at 02:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 150 2:45 [2:30]
    3 x 100 2:00 [1:45] 50fist drill/50swim
    6 x 50 1:15 [1:15] stroke 2 of each

    Kick set
    8 x 50 1:20 [1:15] 25fast/25easy

    IM/stroke set
    3x
    1 x 50 1:15 [1:15] drill
    1 x 50 1:15 [1:15] mod
    1 x 100 2:30 [2:15] fast
    [RD1 fly, RD2 back, RD3 breast]
    [Fly drill: 2strokes right arm, 2 left arm, 2 both arms]
    [Back drill: 25 only right arm, 25 only left arm]
    [Brst drill: breastroke arms, flutter kick]

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

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized