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  1. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/19/2013

    by , May 16th, 2014 at 02:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    12 X 100
    4 on 2:00
    4 on 1:45
    4 on 1:40

    2 x 100 kick 2:30
    6 x 50 kick--25 fast/25 moderate-- 1:15

    4 x 50 1:00
    prepare for broken 200's

    3 x 200 Broken @ race pace 7:00
    Broken :10 @ 100

    4 x 300 pull 5:00

    WARM DOWN: 4 X 50 easy

    3900M
    Categories
    Swim Workouts
  2. Workout 05/16/14: morning

    by , May 16th, 2014 at 10:59 AM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 IM drill
    400 Shark Swim

    200 Fr

    4 x 100 on 1:25 (75 Fr/25 Bk)
    4 x 50 (25 Fr DPS/25 IMO Fast)

    200 loosen and out
    (Solo/Rec/1800 yds/35 min)
    -------------------------------

    In before work.
    Categories
    Swim Workouts
  3. The start of Long Course Training a great distance set

    by , May 16th, 2014 at 08:28 AM (Mixing it up this year)
    Today I was in the mood for a good distance set. There were 2 lap lanes so I only had to share for a short time with a swimmer I know Daves and he waited for me to go on my intervals or moved out of my way when he knew I was coming thru.

    Did a nice long set the goal was to hold my 1:36 pace per 100 and I nailed it today holding between 1:31 and 1:34. This is a good indication that my training for the 1500 will be better than last year.

    I have also been weightlifting twice a week for the past 2 weeks. I may up this to 3 times. This weekend I am going to plan out my long course season.

    500 free
    500 free kick w/zoomers at good pace

    15x100@1:45 free w/paddles & bouy holding 1:33's form most

    200 free kick w/zoomers
    300 free w/snorkle and maintain 6 beat kick
    200 free EZ

    Total 3200 meters
    Categories
    Swim Workouts
  4. 5|15|14 SCM - uninteresting time-budgeted quasi-recovery w/o

    WARMUP20 x 25 on 0:30 free


    • 18 - 21 strokes
    • 18 - 21 seconds

    DRILL
    16 x 7.5 on 0:30 breakout to stroke drill (+7.5 glide)
    • sprinty


    6 x 7.5 on 0:20 breakout to stroke drill (+7.5 glide)
    • form


    KICK
    4 x 25m FK on 0:30
    • 23, 24, 27, 27


    I have quite a short stroke for being 6'1" with armspan of 6'4". Tried to lengthen it a few times during warmup but the time didn't change and I was more spent afterwards. Not sure improving my SPL would make me a better sprinter.

    Breakout drill seems to be helping

    If I can make 5 x on that kick set, it would be a sure sign of progress.




    Drylands:

    Shoulders, triceps, abdominals

    5 vertical jumps with (4) bands (back started hurting)

    20 jumps from seated position with (4) bands resting 15 seconds between each jump

    Updated May 15th, 2014 at 11:39 PM by __steve__

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    Uncategorized
  5. Thursday, May 15

    by , May 15th, 2014 at 04:58 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 fly drills
    8 x 25 shooters w/fins @ :45
    100 EZ

    Main Sets:

    6 x 25 burst + cruise @ 1:00
    100 EZ

    5 rounds:
    10 x 25 @ 100 pace @ :40
    50 EZ @ 1:30

    R1&2 = fly, R3= back, R4 = breast, R5 = kick

    100 EZ

    5 x 50 DPS back with paddles

    Total: 3250


    ~~~~~~~~~~~~~~~~~~~~

    I didn't want to kill it with a lot of AFAP work today bc I'm hoping the pool will be set up long course tomorrow. Still, I was plenty tired by the 5th round of the USRPT type set. And it probably has some value for long course 50s.

    Glad to see the Charlotte Grand Prix is on TV Friday and Sat nights!
    Categories
    Swim Workouts
  6. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/16/2013

    by , May 15th, 2014 at 01:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 50 kick 1:05
    Even 50's fast

    1 X 200--50 stroke/50 free-- 3:30
    1 x 100 stroke 2:00
    1 x 50 stroke 1:30
    Three rounds

    LCM

    2 x 100 free 1:45
    2 x 50 free--fast-- 1:15
    Three rounds

    WARM DOWN: 4 X 50 easy

    4350 Y/M
    Categories
    Swim Workouts
  7. A mixed bag for an ailing back

    by , May 15th, 2014 at 08:26 AM (Mixing it up this year)
    Had a few tense moments when the muscles of my lower back just tightened up. Managed to get thru it.

    Long Course season starts tomorrow, my short course days will only be when I have to swim at the Y in the bathtub.

    500 free
    500 free kick w/zoomers

    5x100@1:50 back w/paddles holding 1:40's
    5x100@1:45 free w/snorkle, strapless paddles maintain 6 beat kick went 1:30, 1:30, 1:30, 1:29, 1:28
    500 free kick w/zoomers every 3rd 25 FAST!

    2x200@4:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    300 free EZ

    Total 3200 yards
    Categories
    Swim Workouts
  8. Q: What do successful coaches do beyond writing a workout?

    by , May 15th, 2014 at 01:00 AM (Questions from Coaches)
    Q: What do successful coaches do beyond writing a good workout?

    A: Often, the Masters coach is the leader of the program and has sole responsibility of managing the day-to-day affairs both on and off the pool deck. If there are other people helping to manage the off-deck responsibilities of the program, list and define the roles and responsibilities of each position in a written document. Meetings with all coaches, club leaders, and program support staff should be scheduled often to insure the duties of each role are being carried out to the satisfaction of the entire group.

    Once you have established what your role and responsibilities are as the coach, begin to list how you will fulfill those duties. Most successful Masters coaches across the country are responsible for the following:

    • Knowing your athletes. Do you know your athletes' names, goals, motivations, and outside interests? More importantly, talk to each swimmer during every practice.
    • Being supportive. Adults want to be treated with respect, and they want to have a positive experience during their time with you and your program. If they have a negative experience, they might not come back. Celebrate their accomplishments without pointing out their failures.
    • Embracing all swimmers. Adults choose to swim for a plethora of reasons and will show up with varying degrees of proficiency. Welcome swimmers of all ability levels and backgrounds.
    • Creating a seasonal plan. Keep a chart of all the events your athletes will be participating in during the year, including USMS ePostal events, pool competitions, open water swims, and triathlons. Write your workouts with the purpose of preparing your athletes for their scheduled events.
    • Planning events. Hosting events such as stroke and turn clinics, swim meets, virtual events, open water swims, and fundraisers provides opportunities to challenge and educate. Encourage 100 percent participation in each club-hosted activity, whether it's a meet or an off-site social.
    • Making swimming fun. As a Masters coach, you have the ability to make a positive impact on each swimmer you coach. Showing enthusiasm with words or gestures on deck is the first step in making swimming fun for your athletes. Smile, and you'll probably get one in return.

    Updated June 25th, 2014 at 01:32 PM by Bill Brenner

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    Uncategorized
  9. 5|14|14 SCM - 30 minutes (was enough)

    Abstracted from Fortress's Tuesday workout main set. Instead of going 3x, I only had enough time for 2 x (8 x 50).

    Short fins on throughout, active stroke was free (as usual)

    SCM

    200 warmup

    2 x (8 x 50) as:

    15 AFAP / 35 easy on 0:00

    25 AFAP / 25 easy on 1:15
    • AFAP - hypoxic

    50 easy drill on 1:15

    35 AFAP / 15 easy on 1:15
    • broken at 25m then went 10m on the 0:15 (1:30)
    • AFAP's hypoxic

    50 easy drill on 1:30

    50 AFAP on 1:30
    • broken at 25m, 2nd 25m on 0:15 (1:45)
    • first 25 hypoxic / needed 3 breaths on 2nd 25m

    150 easy
    • snorkel


    Had a few high suffer points, awsome workout for me.

    Broken 50's were about 12 out and 14 back. First set was 30, and second about 31.

    This set gave some structure and method back into my workout. But I am admittedly glad I didn't have time to do a third round.

    Yesterdays B/O drills seemed to add something to them today

    Updated May 14th, 2014 at 10:13 PM by __steve__

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    Uncategorized
  10. Tuesday 5/13/14

    Tuesday 5/13

    PM only Weights + LCM

    Weights:

    1x10/2x15 RDL (70, 80, 80)
    1x10/2x15 back squat (95, 135, 135)
    1x10/2x15 single leg curl (40, 60, 60)
    1x10/2x15 single leg extension (50, 70, 70)
    2x(3x10) "empty cans" (10, 10)
    **I did not have time to complete my normal leg workout.

    Swim:

    400 swim
    4x150 @ 2:15 k/dr/sw w/ fins
    4x100 AE
    3 @ 1:20
    1 @ 1:15

    8x25 @ :30 V.S.
    100 EZ

    2x200 @ 2:50 1st 50 STRONG
    3x150 @ 2:05 2nd 50 STRONG
    (50 EZ to get to other end of pool)
    4x100 @ 1:15 last 25 STRONG w/ fins

    100 EZ

    Total: 3100

    Categories
    Swim Workouts
  11. Sunday 5/11/14

    Sunday 5/11

    AM only LCM

    "Spring Splash Invitational Day #3"

    100 BK - 1:13.97 - No touchpads at the far end of the pool so no 50 splits. I actually felt pretty good with this race. I haven't swam a 100M BK in about as long as the 200 BK from yesterday. What this time tells me is that I could DEFINITELY take my 200 out faster than a 1:21 (although the 200 FL before is mostly to blame for that I am sure). I definitely think without the fatigue in my legs from weight lifting, I could be under 1:10 in this race for sure!

    2600 assorted warm-up and warm-down

    Total: 2700

    Updated May 14th, 2014 at 10:57 PM by Calvin S

    Categories
    Swim Workouts
  12. Tues-Wed, May 13-14

    by , May 14th, 2014 at 04:44 PM (The FAF AFAP Digest)

    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 fly drills
    6 x 25 shooters w/fins
    50 EZ

    Main sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    3 x (25 AFAP + 75 EZ)
    extra 50 EZ

    3 x (8 x 50 w/fins) done as:
    1 x 50, 15 AFAP @ 1:15
    1 x 50, 25 AFAP @ 1:15
    1 x 50 EZ @ 1:15
    1 x 50, 35 AFAP @ 1:15
    1 x 50 EZ @ 1:30
    1 x 50 AFAP @ 1:30
    2 x 50 EZ @ 1:30

    R1 = back, R2 = breast, R3 = dolphin kick w/board

    Total: 2850

    Didn't have time to do any more (and was beat anyway) because I had a long overdue massage scheduled.


    Wednesday: Drylands


    Spent another two hours in the garden today and then hit the gym. I strained my front right shoulder a bit with the weekend gardening blitz. Probably all the digging up of old/overgrown plants. So I layed off any pushing, pressing or overhead pulling.

    RC/scap ex, 10 min
    explosive leg press, 175 x 1 x 15, 190 x 2 x 15
    hip abductors, 110 x 4 x 8
    seated row negatives, 80 x 1 x 8, 90 x 2 x 8
    explosive leg extensions, 90 x 1 x 15, 105 x 2 x 15
    back extensions w/plate, 25 x 3 x 10
    kneeling ab crunches, 110 x 2 x 20
    power wheel roll outs, 2 x 15
  13. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/15/2013

    by , May 14th, 2014 at 02:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:45 3:30
    1 X 100 2:00 1:45
    2 X 50 1:00 1:00
    Three rounds. Round 1 intervals left, rounds 2/3 right.

    3 X 100 kick 2:30
    4 X 50 kick 1:15

    3 X 50 fast 1:20
    1 x 50 easy 1:40
    Three rounds, choice.

    1 X 400 7:00
    1 x 300 5:15
    1 x 200 3:30
    1 x 100 1:45
    1 x 100 1:40
    1 x 200 3:20
    1 x 300 5:00
    1 x 400 fast
    Pull set

    WARM DOWN: 4 X 50 easy

    4500M

    Updated May 15th, 2014 at 01:59 PM by RickMile

    Categories
    Swim Workouts
  14. Workout 05/14/14: morning

    by , May 14th, 2014 at 10:36 AM (Maple Syrup with a Side of Chlorine)
    Nice dip this morning after dropping kiddos off at school:

    200 Fr/200 Bk/200 IM drill

    2 x (with snorkel)
    - 100 Kick, 100 AP, 100 Pull

    3 x
    -200 on 2:45 (did free with a 50 back in the middle)
    - 4 x 50 on :50 (mixed in strokes)

    100 IM drill easy and out
    (Solo/Rec/2500 yds/50 min)
    --------------------------------

    I had been taking it easy at the pool over the past few months and decided to get back into training. I'm hoping to get in an OW session tomorrow, as long as the air temps get into the mid-70's as forecasted. All depends on how cold Lake Paren is
    Categories
    Swim Workouts
  15. Mix of pace and sprint

    by , May 14th, 2014 at 08:30 AM (Mixing it up this year)
    Yes this was a combo workout today, some sprint and some pace work. Weight crept up a little today so had to get some sprint in to counter balance. Unfortunately what I seem to do as sprint is actually my race pace for the 500.

    The pool switches to Long Course next week, actually starts on Friday this week. The only short course days will be Saturday at the Y in a HOT pool. Can't sprint in that.

    500 free
    500 free kick w/zoomers

    5x100@1:30 free w/strapless paddles & bouy holding 1:24's

    4 times thru
    50@1:00 Sprint free went 37, 36, 36, 35
    200@4:00 free recovery went 3:10, 3:09, 3:09, 3:08

    500 free kick w/zoomers moderate pace
    300 free EZ

    Total 3300 yards
    Categories
    Swim Workouts
  16. One year later

    by , May 13th, 2014 at 09:53 PM (One Stroke at a Time)
    Rice
    50 (yeah, I missed warm-up. I used the first round of the main set as my warm-up)
    250 on 4:00
    6 x 50 on 55 1 fast/1 easy
    4 x (250 50 fly/50 free/50 back/50 free/50 breast) on 4:00 then 6 x 50 on 55 1 fast stroke/1 easy free)
    200 easy
    3000 yards

    So today was my year anniversary of being diagnosed with unresectable stage 4 colon cancer (I was actually diagnosed a few days later but a year ago I had the ultrasound that set everything in motion). I worked in the morning then went to Lunch Bunch. After Lunch Bunch, I went home and rested. Today is also the last day of my current chemo cycle so will have a week medication free starting tomorrow.

    I enjoyed this work-out. It had the right balance of stroke and free. I was able to hold the same pace on all the 250s. The hardest thing about the workout for me was walking to and from the pool. One of my medications is giving me a side effect called hand foot syndrome so the soles of my feet are super sensitive. I have been wearing thick socks and cushioned shoes so I had forgotten how painful the tiles and concrete are (I hadn't swum in a week-- I went on a mini-vacation to Healdsburg, CA). I've never worn flip flops or shoes from the locker room to the pool but I'll need to go out and get a pair. If anyone has any suggestions I'd love to hear some. I won't be able to wear any with textured soles but ones with support and some cushion should do the trick.
    Categories
    Uncategorized
  17. 5|13|14 SCM - drills, dives, kick, glides, breakouts

    swim 1 @ 1:00pm

    DRILL
    1000 of various drills, generally in order of:
    • 50 F,
    • 50 F, S
    • 50 plain
    • 50 S


    STARTS
    10 x DFS + glide on about 0:40 - 1:00
    • videoed for review and a few were pretty good


    DRILL II
    400 of drills

    KICK
    4 x 25m FK on 0:30 (used orange board and snorkel)
    • 23, 27, 26, 28
    • first time I made the last one


    100 easy FK



    swim 2 @ 7:30pm

    WARMUP KICK
    450 FK as 18 x 25 on 0:40 (board, S)

    BREAKOUTS
    24 x 15m on 0:20
    • 7.5m breakout (from a push) to stroke transition (managed to fit 2 strokes within)
    • 7.5m glide from push back


    16 x 15m on 0:30
    • same but tried to be quicker on first 7.5
    • legs and body felt shakey like I needed food


    DRILLS
    300 with fins

    Updated May 13th, 2014 at 10:38 PM by __steve__

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  18. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/14/2013

    by , May 13th, 2014 at 02:05 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40
    1 X 200 3:20
    4 X 100 1:30
    1 X 300 negative split

    1 X 200 kick 4:30
    6 X 50 KICK 1:00
    1 X 100 swim

    1 X 100 IM or stroke 2:00
    4 x 50 stroke 1:05
    Four rounds. Short break after round 2.

    LCM

    6 X 200 pull 3:15
    1-3: establish good pace
    4-6: Descend to fast

    WARM DOWN: 4 x 50 easy

    4500 Y/M
    Categories
    Swim Workouts
  19. Monofin fun

    by , May 13th, 2014 at 08:36 AM (Mixing it up this year)
    Today I dragged the monofin in for some fly fun!

    500 free
    500 free kick w/zoomers
    8x25@:45 torque drill w/paddles
    8x25@:45 fly scull drill w/monofin
    10x50@1:00 fly w/monofin held 41's
    500 free kick w/zoomers
    4x100@1:30 free w/paddles & bouy held 1:20's
    200 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  20. Workout 05/12/14: morning

    by , May 12th, 2014 at 10:49 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill
    2 x (50 kick, 100 pull, 200 AP)

    100 Fr/150 Fr/100 Bk/150 Fr/100 Fr/150 FR

    100 loosen and out
    (Solo/Rec/2150 yds/40 min)
    ---------------------------------

    I had a different main set in mind, but traffic derailed those plans. I may not be able to touch my toes, but I can be flexible.


    Overheard at Men's Breakfast this past weekend:
    "God doesn't make junk."
    Categories
    Swim Workouts