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  1. Sarasota Y Sharks Masters GOLD Workout 12/20/16

    by , December 19th, 2016 at 12:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    3 x 150 2:20
    3 x 100 IM/stroke 1:45
    6 x 50 descend 1-3/4-6 1:00
    6 x 25 choice :40

    Main set: Kick/IM/stroke/free
    1 x 200 kick 4:30
    1 x 200 IM/stroke 3:30
    1 x 200 free last 50 fast 3:00
    2 x 100 kick 2:15
    2 x 100 IM/stroke 1:45
    2 x 100 free last 25 fast 1:30
    4 x 50 kick 1:15
    4 x 50 stroke choice 1:15
    4 x 50 free descend :45

    Free/pull set
    1 x 300 4:30
    #1: 150 fast/150 mod
    #2: 50 mod/150 fast/100 mod
    #3: 100 mod/150 fast/50 mod
    #4: 150 mod/150 fast
    *Keep 300 time the same on every swim!
    4x through

    Warm down
    4 x 50 1:00

    Total: 4400 yards
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  2. Sarasota Y Sharks Masters GOLD Workout 12/19/16

    by , December 18th, 2016 at 02:51 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    2 x 200 3:15
    6 x 25 :45 2 fly, 2 back, 2 breast
    4 x 100 1:30
    3 x 50 1:00 choice

    Kick set
    1 x 200 4:20
    4 x 75 1:40 last 25 fast

    IM/stroke set
    1 x 50 1:00 free moderate
    3 x 50 1:15 perfect stroke (fly, back, breast)
    1 x 50 2:00 100% choice stroke
    3x through

    Free sprint set
    2 x 50 1:00 moderate
    1 x 100 2:30 100%
    1 x 50 1:00 moderate
    1 x 50 1:30 100%
    2x through

    Free/pull set
    2 x 150 2:15 last 50 fast
    2 x 100 1:30 last 25 fast
    2 x 150 2:00
    2 x 100 1:15
    2 x 100 1:45 easy warm down

    Total: 4150 yards
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  3. Strength and swim

    Deadlift 135, 2nd crtct 145#
    Swing KB 35# 20x 2 circuits fast
    Asst pull ups 10x 2 crcts
    spd skiers 6x 2 crcts fast
    Bridge drag 20# 20x 2 crcts
    kneeling side throw 16# 2 crcts fast
    Back Sqt 80# 2crcts
    Sqt jump fast
    OH press 60# 2 crcts
    Push Prs 30# fast

    Swim
    450 warm up
    10 50's mix kick,free, back, breast, dolphin,otter
    6 25's caterpillar
    6 100's catch up, pull, tight turns, power off wall
    6 25's breaststroke
    6 25's otter
    350 easy cool
  4. Workout 12/07/16: morning

    by , December 17th, 2016 at 01:05 PM (Maple Syrup with a Side of Chlorine)
    Today the age-group team hosted a swim-a-thon that trickled over into our Masters slot, so we had an invitation to join in on the two hour swim. With a snowstorm just settling in , I opted to hop in for 100 laps, which took a tad over 46 minutes. Now off to pick up the college freshman from the train station and enjoy a nice dinner and a show (a live version of A Charlie Brown Christmas) at the Palace Theater in Albany.
    Categories
    Swim Workouts
  5. 12|16|16 scm

    by , December 16th, 2016 at 06:18 PM (Blog)
    20 x 25fr on 0:30 fins (2 breaths)
    15 x 25fr on 0:40 fins (1 - 2 breaths)
    4 x 25fr on 3:00 fins, fast (nb's)
    16 x 12.5 UWDK (odds) UWFK (evens) on 0:20
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  6. Incredibly tired after this one!

    Warm up easy 450
    10 25's kick sets, free, back,breast,dolphin,otter.
    6 25's dolphin
    6 150's catch up,pull
    6 25's breaststroke
    6 25's otter
    450 mod pace, strong off the wall.

    did this set 2x
    5,000 yes total.
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters GOLD Workout 12/16/16

    by , December 15th, 2016 at 05:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:40
    4 x 75 1:30 IM/stroke
    4 x 50 1:00
    8 x 25 :40 choice fast
    2 x 150 3:15 kick

    Main set: IM/stroke/free
    1 x 200 3:30 IM/stroke
    1 x 50 1:00 fly
    1 x 150 2:45 IM/stroke
    1 x 50 1:00 back
    1 x 100 1:45 IM/stroke
    1 x 50 1:15 breast
    *Rest 1-minute
    1 x 100 1:30 free
    2 x 50 :45 fast
    1 x 150 2:15 last 50 fast
    2 x 50 :45 fast
    1 x 200 3:00 last 50 fast
    2 x 50 :45 fast

    Free/pull set
    1 x 200 3:00 cruise
    1 x 175 2:45 last 25 fast
    1 x 150 2:15 last 50 fast
    1 x 125 1:45 last 25 fast
    1 x 100 1:15
    1 x 75 1:00
    1 x 50 :45
    1 x 25 :30

    Kick set
    2 x 100 2:15
    2 x 75 1:45
    2 x 50 1:15

    Warm down
    4 x 50 1:00 easy swim

    Total: 4300 yards
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  8. 12|14|16 SCM

    by , December 14th, 2016 at 09:31 PM (Blog)
    SCM
    500 various fr drills with fins

    12 x 30m on 1:00 15m fast / 15m easy
    • fasts were fr, UWDK, UWFK
    • easys were all br

    200 UW kicking
    • as 8 x 12.5 UWDK (breathe) 12.5 UWFK

    10 x 13.5m turn drill on 0:30

    15 x 13.5m turn drill on 0:20


    Drylands
    12 x 0:30 on 1:00 on curve treadmill
    • 9 - 10 mph run / 3 mph walk

    weights - upper body

    The Woodway Curve treadmill is similar to rollers for a bike - self propelled. It has helped my running considerably (31 sec drop in my 1.5 mile time from prior years). Now that I no longer run I still use it to warm up the body for dryland training.
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  9. Sarasota Y Sharks Masters GOLD Workout 12/15/16

    by , December 14th, 2016 at 03:49 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:40
    1 x 100 2:00 IM/stroke
    3 x 100 1:30
    1 x 100 1:45 IM/stroke
    3 x 100 1:30 descend 1-3
    1 x 100 1:45 IM/stroke

    Kick set
    2 x 200 4:30
    6 x 25 :45 fast

    Freestyle swim/pull set
    100
    200 100
    300 200 100
    300 200 100
    200 100
    100
    Top half: All swims on a 1:30 base
    Bottom half: All swims on a 1:20 base
    100s = last 25 fast
    200s = descend 2 on 1:30 base and the 2 on 1:20 base

    IM/Stroke set
    2 x 50 1:00 #1 fly, 2 back
    4 x 25 :45 fly sprint
    2 x 50 1:00 #1 back, 2 breast
    4 x 25 :45 back sprint
    2 x 50 1:15 #1 breast, 2 fly
    4 x 25 :45 breast sprint

    Warm down
    4 x 50 1:00 easy swim

    Total: 4550 yards
    Categories
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  10. Strength & Swim

    Deadlifts 135# 6, 145#3 2 circuits
    KB swng fast35# 20 2 crcts
    Asst pull up 10 2 crcts
    Spd ski fast 6 2 crcts
    Brdg drg 20# 2 crcts
    Knl sad thr fast 16#5 2 crcts
    Bk Sqt 80#5 2 crts
    Sqt jmp 5 fast 2crts
    OH Prs 60#4 2crts
    Psh press fast30#2 crcts.
    REST.........

    Swim🏊🏼💦🏊🏼💦
    Long 500 easy
    4;25's Otter
    4;25's back easy
    4;25's caterpillar
    8;50's kick mix kick sets
    2;400 cool

    I can't thank my my personal trainer Chris Ritter enough for all my progress. His excellent guidance has made me become a stronger swimmer!
    And my personal coach Corrie UH COOG's for helping me with percition, giving me great direction and confidence to face up coming competitions!!
  11. Sarasota Y Sharks Masters GOLD Workout 12/14/16

    by , December 13th, 2016 at 12:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    4 x 100 1:40
    4 x 50 1:15 stroke
    4 x 100 1:30
    4 x 50 1:00 choice descend 1-4

    Kick set
    3 x 100 2:15
    2 x 50 1:15 fast

    IM/Stroke/Free set
    1 x 100 1:30 1:45 moderate
    1 x 75 1:15 1:30 build
    1 x 50 1:00 1:15 fast
    1 x 25 1:00 1:00 easy
    4x through
    Round 1/3 free intervals left
    Round 2/4 IM or stroke intervals right

    Freestyle sprint set
    1 x 75 1:05 last 25 fast
    1 x 50 :55 sprint 100%
    1 x 25 1:00 easy
    4x through

    Freestyle swim/pull set
    2 x 200 3:00 cruise
    2 x 200 2:45 descend
    1 x 200 best effort

    Warm down
    4 x 50 1:00 easy swim

    Total: 4400 yards
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  12. 12|12|16 SCM/drylands

    by , December 12th, 2016 at 11:42 PM (Blog)
    Back to Swimming

    SCM
    20 x 25fr on 0:30 with fins (18's)
    15 x 25fr on 0:40 with fins (16's)
    10 x 25fr on 1:00 with fins (14's)
    • easy-moderate sprint, solid form

    6 x 25 flutter kick on 0:40

    4 x 10m UWDK+10m UWFK+5m UW frog (take a breath after each section)

    Drylands
    10 x 30 seconds on 1:00 at 9+mph on Woodway Curve
    Weights and other stuff: Worked everything
    15 minutes stretching

    Had to push swimming back in priority due to hurricane matthew, which blew down a healthy 60 year old red oak directly through my home. Crushed our master bedroom and garage (with BMW pinned inside). Thank God nobody was in area at the time. If it happened 30 minutes earlier it would've been another story cuz I was sleeping in the bedroom. Has been rather an ongoing nightmare, we're rebuilding that part of the home now. Enough blogging about that.

    I didn't get out of shape during time off from swimming because I've been running and continuing with other stuff. Interestingly I've noticed this break seemed to be beneficial to my form as I started back up, I'll find out at my next meet in February, but my swimming feels quite refreshed. Maybe it was overdue.

    Had a freak injury about 7 weeks ago, I was stretching my quads/hips (couch stretch) then my left hip opened up with an audible ripping sound (like sound of fabric tearing). I immediately closed the joint back and hobbled off in frustration and pain. Doctor said I tore a hip flexor. It took about 3 weeks to walk correctly after, and now, though everything seems to be good, my hip looks different than the other one, like it's missing one of the smaller muscles - lol. Strangely, after this injury my lower back doesn't act up nearly as much. Anyway, not concerned because it seems to be working fine.

    One bit of good news for me is I finally scored 100% on my AF fitness test last week.
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  13. Survived

    by , December 12th, 2016 at 12:46 PM (The FAF AFAP Digest)
    I had my VTOS surgery on December 8 at Johns Hopkins. The surgery went well. The dr extracted a fairly massive first rib (see attached). The rib was abnormally large and was the culprit of the venous compression. There was also a great deal of muscle surrounding the rib, which was excised. I had a difficult time with the anesthesia, which caused me to throw up a few times. That is not particularly fun after an invasive surgery. I was able to move my arm right away and was on my feet quickly. The drive home was rather painful; I could feel every bump. I have a venogram scheduled for December 20 to assess whether the vein is patent and the clot has dissolved. I hope the vein bounces back from the compression, but the clot was very extensive. Depending on the results, I could be on blood thinners for awhile. I just hope there is not permanent damage. Anyway, the pain is reasonable tolerable with the pain meds. And my daughter is arriving home from college today!
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  14. Sarasota Y Sharks Masters GOLD Workout 12/13/16

    by , December 12th, 2016 at 12:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    2 x 100 1:30
    4 x 75 1:30 IM/stroke
    6 x 50 1:00 descend 1-3/4-6

    Kick set
    6 x 75 1:40 last 25 fast

    IM/Stroke set
    1 x 125 2:00 IM
    5 x 25 :45 fast, #5 on 1:15
    125s: Round 1 50 fly, 2 50 back, 3 50 breast, 4 50 free
    25s: Round 1 fly, 2 back, 3 breast, 4 free
    4x through

    Freestyle swim/pull set
    4 x 75 1:05 last 25 fast
    3 x 150 2:10 last 50 fast
    2 x 300 4:30 descend and negative split

    Warm down
    4 x 50 1:00 easy swim

    Total: 4500 yards
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  15. Sarasota Y Sharks Masters GOLD Workout 12/12/16

    by , December 11th, 2016 at 11:55 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    2 x 50 1:15 stroke
    2 x 150 2:15
    2 x 50 1:15 stroke
    2 x 150 2:15
    2 x 50 1:00 descend

    Kick set
    1 x 200 4:20
    4 x 75 1:40 last 25 fast

    IM/Stroke set
    1 x 200 3:30 IM
    1 x 100 1:45 IM/stroke
    4 x 25 :45 fast, #4 on 1:15
    25s: Round 1 fly, 2 back, 3 breast
    3x through

    Freestyle swim/pull set
    2 x 200 3:00
    4 x 100 1:30 last 25 fast
    8 x 50 :50 descend 1-4/5-8
    16 x 25 :30 fast

    Warm down
    4 x 50 1:00 easy swim

    Total: 4500 yards
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  16. Workout 12/10/16: morning

    by , December 10th, 2016 at 10:49 PM (Maple Syrup with a Side of Chlorine)
    I brought a variation of a recent Kiefer workout to the pool today.

    Warmup: 30 x 25 on :05sr
    01-10 free
    11-16 non free
    17-20 kick
    20-25 pull [did an extra 100 while we reset]
    26-30 fast

    Main Set: 30 x 50 on 1:00
    01-05 build
    06-15 odds fast, evens dps
    16-24 even pace
    25-30 non free

    Warmdown: 5 x 50 on 1:05
    active recovery
    [Masters/Rec/2600 yds/60 min]
    ------------------------------------

    A different style of workout with a 30's theme. I did the even pace 50's as backstroke with a focus of 10-15yds sdk off the walls. Eric, Tim, Greg, Jim, Rebecca, and Mary.

    The high school swim team season is now in full swing so we will lose some workout options during Tuesday nights. Next weekend we will have the opportunity to join the local age group team as they take part in a swimathon - choosing between a goal of 100 or 200 laps. Should be a good jumpstart to the One Hour Swim in January.

    Updated December 12th, 2016 at 11:15 PM by rxleakem

    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters GOLD Workout 12/9/16

    by , December 8th, 2016 at 01:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    1 x 200 3:15 3:00
    1 x 150 2:30 2:30 50st/50fr/50st
    1 x 100 1:45 1:30
    1 x 75 1:30 1:30 IM/stroke
    1 x 50 1:00 :45
    1 x 25 :45 - sprint
    2x through RD#1 left intervals, RD#2 right intervals

    Kick set
    3 x 100 2:15 last 25 fast

    IM/stroke set
    1 x 25 :45 fly
    1 x 50 1:00 back
    1 x 75 1:30 breast
    1 x 100 1:45 Free or IM, fast
    3x through

    Free/pull set
    1 x 300 4:30 negative split
    1 x 150 2:15 cruise, perfect stroke
    1 x 75 1:45 fast 100%
    4x through

    Warm down
    4 x 50 1:00 easy

    Total yards: 4550 yards
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  18. Sarasota Y Sharks Masters GOLD Workout 12/8/16

    by , December 7th, 2016 at 03:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    2 x 100 1:45
    2 x 100 1:45 IM/stroke
    2 x 100 1:30
    2 x 100 2:15 kick
    2x through

    Main set (IM/stroke/free)
    2 x 50 1:00 Mod stroke
    1 x 100 2:30 IM/stroke 100%
    2 x 50 1:00 Mod free
    1 x 100 2:30 Free 100%
    4x through

    Free/pull set
    4 x 250 3:30
    Descend 1-4 and
    #1 second 50 fast
    #2 third 50 fast
    #3 fourth 50 fast
    #4 last 50 fast

    Warm down
    4 x 50 1:00 easy

    Total yards: 4400
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  19. Workout 12/06/16: evening

    by , December 6th, 2016 at 10:50 PM (Maple Syrup with a Side of Chlorine)
    200 swim, 100 kick, 100 pull
    3 x 50 burst and cruise on 1

    4 x 150 on 3:00 (did 200)
    ...descend in pairs

    3 x 100 on 2:00 pull

    3 x (5 x 50)
    ...odds fast on :55, evens eazy on 1:00

    200 loosen and out
    (Masters/Rec/2600 yds/60 min)
    -------------------------------

    A good swim with quality efforts tonight with Eric, Tim, Greg, Carol, and Jim.
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters GOLD Workout 12/7/16

    by , December 6th, 2016 at 12:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    2 x 150 2:30
    4 x 75 1:30 25 stroke/25 free/25 stroke
    4 x 50 1:00 Descend
    4 x 100 1:30

    Main set (kick, IM/stroke, & free)
    2 x 200 4:30 Kick
    2 x 200 3:30 IM Descend
    2 x 200 3:00 Free last 50 fast
    2 x 100 2:15 Kick
    2 x 100 1:45 IM Descend
    2 x 100 1:30 Free last 25 fast
    2 x 50 1:15 Kick
    2 x 50 1:00 Stroke
    2 x 50 :45 Free sprint

    Free/pull set
    3 x 200 3:00 Descend 1-3 and by round
    2x through

    Warm down
    4 x 50 1:00 easy

    Total yards: 4700 yards
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