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  1. Sarasota Y Sharks Masters 5:30 AM Workout 12/02/2015

    by , December 1st, 2015 at 11:22 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    2 X 100 1:45 1:30
    1 X 200 kick 4:30 --
    Two rounds. Round 1 intervals left, 2 right.

    1 x 100 2:00
    2 X 50 1:15
    4 X 25--fast-- :45 #4 on 1:15
    Three rounds. Round 1 fly, 2 back, 3 breast.

    1 X 400 6:00
    4 X 100 1:30
    1 x 300 4:30
    4 X 100 1:30
    1 X 200 3:00
    4 x 100 1:30
    Pull. Descend each group of 100's 1-4

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  2. Happy December! 12/01/15

    by , December 1st, 2015 at 09:48 AM (Workout Swimmer)
    Boy, didn't realize how sporadically I've been writing in here. I've had a rough month, physically. Plus travel & Thanksgiving. About a week before Thanksgiving I "popped a rib" meaning I dislocated it, and was in excruciating pain - took several days to convince me that it wasn't just a pulled muscle or nerve pain stemming from my neck. Went to the chiropractor and had him pop it back into place the Monday before Thanksgiving. I was still quite sore for a whole - but I am almost completely better now. I'm still not allowing myself to use paddles yet, as I tried that on Friday, and it exacerbated things again. I think I'll put the paddles on again next week. Just so happy to be able to swim & go to the gym - they say you don't appreciate your health until you lose it, and boy is that true!!!

    Yesterday I was hammered from taking superboy back down to Tampa - his coach had them report at 6pm for practice - which he got out of because he had a toenail narrowed on Friday, and wasn't allowed back in the pool until Monday. But the swim coach wanted to see his pretty face anyway - anyhoo - the traffic was stop and go from Gainesville all the way to Tampa - made our 4.5 hour drive a 6.5 hour drive. Got home around 10pm and woke up yesterday too tired to do much more than go to work.

    Back to normal today, fortunately!! Went to the gym for about an hour, and then to the pool to loosen up - did 2500 - a bunch of 300 yd sets, followed by a 100 easy.

    Updated December 2nd, 2015 at 09:52 AM by Celestial

    Categories
    Uncategorized
  3. Mon Nov 30

    by , November 30th, 2015 at 08:21 PM (Senior Sprinting)
    400 warmup

    9x25 all out, 75 ez in between:

    F+P
    F
    Dive
    25ez, 25ao F+P
    F+P fly
    F+P
    F fly
    25ez, 25ao F
    Dive

    50 nb

    Updated November 30th, 2015 at 10:21 PM by Doug Martin

    Categories
    Swim Workouts
  4. Workout 11/30/15: Evening

    by , November 30th, 2015 at 07:45 PM (Maple Syrup with a Side of Chlorine)
    Back to work today and quite busy trying to clear out the backlog from last week's day off for the holiday. I am happy that it is my short week! Swim tonight after a light dinner...

    200 free/200 back/200 im drill/100 drill
    2 x Noah's Ark with snorkel and buoy (used AP on #2)
    200 loosen and out
    (Solo/Rec/1900 yds/30 min)
    --------------------------------

    I finally visited an ortho doc to check out my knee (no major joint issues), and have been prescribed some PT over the next few weeks. Mostly overuse pain/soreness (due to a bone spur that has developed on the lateral aspect of the right patella) that has lingered for a while now, but I wanted to get it evaluated before next year's deductibles kick in. I plan to pull more see if that helps as well.
    Categories
    Swim Workouts
  5. Mon Nov 30

    by , November 30th, 2015 at 05:06 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:

    550 various
    100 scull
    8 x 25 shooters w/fins @ :45
    100 EZ

    Main sets:

    2 x
    4 x 25 burst SDK + cruise @ 1:00
    50 EZ
    extra 50 EZ at end

    4 x (25 AFAP + 75 EZ) @ 3:00
    100 EZ

    26 x 25
    odds = 100 pace @ :30
    evens = EZ @ :45
    150 EZ

    1 x 50 AFAP flutter kick w/fins & board (23 high)
    150 EZ

    Total: 2800


    Did 45 minutes of foam rolling/stretching/yoga/rehab exercises


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


    I had a great night's sleep last night. I am still under the weather, no worse. Did a pretty standard workout for this point in my taper.

    I see that NE Champs is up to 458 swimmers. And psych sheets for the SPMS meet are out: http://lbgrunions.org/psychsheets.html#34

    Updated December 1st, 2015 at 02:29 PM by The Fortress

    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 12/01/2015

    by , November 30th, 2015 at 11:55 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    2 X 100 1:40 1:30
    4 X 75 1:15 1:10
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    4 x 50 kick 1:10

    4 x 75 free--descend 1-4-- 1:15 #4 on 1:45
    4 X 50 stroke(choice--no free) 1:10 #4 on 1:30
    Three rounds

    2 X 50 cruise 1:05
    1 x 100 fast 2:20
    Four rounds--choice

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  7. Week 166 - Monday

    by , November 30th, 2015 at 09:53 AM (After a long rest)
    I had a good night of sleep and was looking forward to swimming this morning.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    4x500 pull on 6:15
    100 easy
    6x75 kick on 1:10
    50 easy
    2x(open, close, easy, fast 25s with fins on :40)

    Warm down
    200 easy

    Toms wife gave birth to there first child Page(not sure of the spelling) so he was out today. Mother, child and father are all doing great.

    I felt a little short of breath on the warmup but got going and I was on fire on the 500s. I was under instructions to work the first 3 and go long on the last 500. The interval was pretty generous but still moving pretty quick per 100. I was expecting to be between 5:20-5:30 but to my surprise came in on 5:07 and then went 5:06 and 5:05. Even the 4th 500 where I went really long and easy I was 5:19. The kick set I was holding 1:00s which again were fast but my legs felt heavy from the get go.

    I am heading to vegas for work this week so will be swimming with alas Vegas Masters. I am under strict instructions to limit the distance of any high intensity work from here on out. Still will be a lot of fun swimming with some fast guys who should also be tapering for there meet in LA at SPMS.
    Categories
    Swim Workouts
  8. Sun Nov 29

    by , November 29th, 2015 at 07:56 PM (Senior Sprinting)
    Bridge Athletic
    400 warmup
    8x25 shooters on :40, alt. fly/free
    10 x 50 on 1:00, HR<120
    7x25 fly @ 100 pace on :35 (~15s)
    50nb
  9. Sunday Nov 29

    by , November 29th, 2015 at 04:20 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy w/ Bill & Jim

    Warm up:

    600 various
    5 x 25 shooter + 25 EZ
    50 EZ
    4 x 50 w/fins, UW 20y each length @ 1:30 (they did 8 x 50 @ :45)
    50 EZ
    4 x 25 power kick @ :45
    50 EZ

    Main sets:

    10 x 50 @ 1:40 (they are doing 100s)
    odds = 100 pace
    evens = EZ
    150 EZ

    20 x 25 @ :45
    odds = burst or EZ
    evens = 100 pace
    200 EZ

    Total: 2650


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


    It was great to see my son over Thanksgiving. Unfortunately, he arrived with a cold, which I now have. I took yesterday off. I went to the pool today, but felt pretty lethargic. I am really hoping this does not devolve into a 2 week thing. Off to the couch.
    Categories
    Swim Workouts
  10. Thur-Fri-Sat Nov 26-28

    by , November 28th, 2015 at 08:51 PM (Senior Sprinting)
    Thursday...one of two days a year the LR Racquet Club is closed

    Friday

    Bridge Athletic
    400 warmup
    12 x 12 1/2 (4 fr, 4 fl, 4k)
    6 x 25 fin swim (e/f, f/e, 2 build, 2 fast)
    4 x 12 1/2 fr
    100 easy
    50 nb

    Saturday

    Bridge Athletic
    400 warmup
    8x25 shooters alt. fr/fl
    10 x 50 on 1:00, HR<120
    7x25 fr @100 pace on :35 (~13s)
    50nb
  11. Week 165 - Saturday

    by , November 28th, 2015 at 04:54 PM (After a long rest)
    I had an absolute blast yesterday and today, coaching the kids with a double distance oriented treat yesterday and another fun distance workout today. Neil And I split the racer and senior racer group into two groups with him taking the sprinters and me working with the mid and long distance swimmers. We have some really talented swimmers between 14 and 18 and it was my first time working with them. I tried making the workouts fun and relevant. I know this probably sounds weird for a distance oriented workout but I think it's always important to explain why we are working on specific things and to try to get the whole group excited and having fun. I believe we all had fun and a number of the kids came up and thanked me today which was very gratifying.

    Most of the kids I worked with are either working towards junior nationals cuts or sectionals cuts. We talked yesterday about the focus of the three workouts being about 800 pace and I wrote up the times both the boys and girls needed for 800m times(since we were swimming LCM) and then talked about splits. We briefly talked about the fact that holding these times would hurt but discussed how you can control the pain by focusing on keeping your stroke long. All 3 workouts had a long aerobic threshold set followed by a pace oriented set. Yesterday I had 3 boys(15/16 year olds) doing 5x200s on 4mins at or under 2:08 which is under the 800 junior nationals pace and 2 girls(14) holding 2:16s which was just off juniors pace for the 800. This at the end of the second workout and after 14k. This was awesome! Today we did drop a second 100s from 1:25 and when a swimmer missed I had them cheering there teammates on. An even bigger group did awesome and our last kid made it down 1:05 and held 1:04s for the last 8 which blew my mind.

    In doing my homework for the workouts I came across this short little video with Peter Vanderkaay and Chloe Sutton:



    It's hard to believe that Vanderkaay's 500 time is still the NCAA record 10 years after setting it! I really agree with his thoughts on distance swimming hurting and the need to embrace the pain. In my mind again that does not mean it can't be fun. I have some of my fondest and happiest memories from swimming and if it's not fun then find something else. It's about mind set!

    Back to my workout. I did another taper workout today and actually felt good at first but was tired at the end of practice. I think I am slowly starting to recover however this taper has been quite unique with unbelievable stiffness in my upper body.

    Warm up
    600 free with snorkel
    12x50 drill/build on 1min

    Main sets
    8x100 free on 2mins at 400 race pace
    400 easy with snorkel
    4x50 free on 1min at 400 race pace

    Warm down
    10x50 drill on 1min

    I again was out too fast on the first 100 of the race pace set going out in 1:03. Then went 1:04s on the rest. This was a terrific set but oh did I hurt. I was hoping to hold 1:06s so being 2 seconds under my goal time bodes well. My legs at least are feeling much better than they have in recent weeks. Less then 2 weeks til Boston!
    Categories
    Swim Workouts
  12. Workout 11/28/15: morning

    by , November 28th, 2015 at 12:24 PM (Maple Syrup with a Side of Chlorine)
    No shopping yesterday, just a fair amount of relaxing with the family. Make breakfast for the kiddos before swim this morning:

    200 swim/100 kick/200 pull
    4 x 25 burst and cruise

    The Turducken Workout for me - various 250's for the group...
    Turducken set: A turducken is a turkey that is stuffed with a duck, which in turn has been stuffed with a chicken. Iíve never tasted one, but I feel like Iíve been reading about them as a novelty food item for at least a decade. The latest article I saw about turducken was not about food at all, but about privacy law, and ever since I read it, the word has been rolling around in my head. So I decided I would assemble stroke turduckens by stuffing a 50 of one stroke into the middle of a 100 of another stroke, then sticking the whole thing into a 200 of yet another stroke. I did four rounds of these; on the first, turkey=fly, duck=back, and chicken=breast; the strokes rotate through the IM thereafter. The set looked like this:
    4 x 350 @ :30-:40 rest interval
    1st 350=100 FL/50 BK/50 BR/50 BK/100 FL
    2nd 350=100 BK/50 BR/50 FR/50 BR/100 BK
    3rd 350=100 BR/50 FR/50 FL/50 FR/100 BR
    4th 350=100 FR/50 FL/50 BK/50 FL/100 FR
    On each round I aimed to do the middle 50 at 200 IM pace; the 50 before it as build and the 50 after it as recovery, and the turkey 100s at the front and back at basic aerobic pace.
    Some easy 50's before taping again underwater
    Flip turn fun
    (Masters/Rec/2200 yds/75 min)
    ------------------------------------

    I love the Turducken set from Swimsuit Addict and still feel like the 2 x 50's fly in the last round are the toughest. This marks my fifth year of doing this!

    Planning to send Emma off this afternoon before heading down to Williams College for a hockey game with my boy.

    Updated November 29th, 2015 at 06:28 PM by rxleakem

    Categories
    Swim Workouts , LT sets
  13. Workout 11/27/15: noon

    by , November 27th, 2015 at 08:28 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed a quiet Thanksgiving with visits to my mother-in-law and my brother's house with the family. Quick swim at lunch today before we put up Christmas decorations - a beautiful day here in VT!

    200 free/200 back/200 im drill
    2 x (with snorkel):
    - 100 kick with AK
    - 150 swim with AP
    - 100 pull with buoy

    4 x 200 on 3:00
    - first 50 hard stroke IMO, followed by 150 DPS

    100 and out
    (Solo/Rec/2200 yds/35 min)
    --------------------------------
    Categories
    Swim Workouts
  14. Thur-Fri Nov 26-27

    by , November 27th, 2015 at 05:44 PM (The FAF AFAP Digest)
    Thursday:

    My son wanted to go to the gym, so I went along and did 15 minutes of rehab exercises, 15 minutes of stretching and 1100 EZ.


    Friday:

    Taper officially started: I skipped weights. But went to Pitt for a hard swim workout from 3:00-4:30 pm. I did all of my warm up and the first couple sets OMO. Fortunately, I had a lane to myself as there weren't too many folks there.


    Swim/SCY @ Pitt

    Warm up:


    500 various
    100 scull
    4 x 25 shooters @ :45
    50 EZ

    Main sets:

    8 x 25 burst SDK to 15 m + cruise @ 1:00
    100 EZ

    3 x (25 AFAP + 75 EZ) @ 3:00

    Joined up with the other swimmers and we modified the workout that Bill had given us to do some USRPT type sets.

    20 x 25 w/fins IM order @ 100 pace @ :45
    -- I went easy on #13
    -- These were fast for me. I was going 1 second faster than my usual 100 pace on many of them.
    150 EZ

    20 x 25 backstroke @ 100 pace @ :45
    -- I went 15s on the first 10, including a 14 on the first one, with 10-11 SDKs
    -- I went easy on #11-12, then put on fins and did 8 more backstroke going 12 mid-highs.
    200 EZ

    8 x 25 kick @ :45
    odds = AFAP
    evens = EZ
    200 EZ

    Total: 3100


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


    I had a pretty zippy workout today, probably helped by the fact that I skipped lifting. That's definitely the best part about tapering -- not feeling sore. And I'm usually sore after lifting bc I never do the same workout. I'd like to get in a swim this weekend. But Bethel Park is closed and I'm not sure whether Lebo is open tomorrow. I may have to drive to Sewy.

    I'm slightly concerned that there are not that many swimmers signed up for NE Champs ... barely over 300 two days before the deadline. That would make the meet run very fast.

    Updated November 27th, 2015 at 10:16 PM by The Fortress

    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 11/30/2015

    by , November 27th, 2015 at 01:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 50 descend 1:00 1:00
    Three rounds. Round 1 intervals left, 2 and 3 right.

    1 X 300 kick

    12 X 50 1:05--choice
    odd: easy
    even: fast

    1 X 100 free 1:30
    1 X 100 IM 1:45
    1 x 100 best stroke(no free) 2:15
    Three rounds

    17 X 100 pull
    5 on 1:30
    5 on 1:20
    5 on 1:15
    2--warm down-- 2:00

    4700Y
    Categories
    Swim Workouts
  16. Week 165 - Friday

    by , November 27th, 2015 at 12:52 PM (After a long rest)
    I took so cold medicine to ensure I slept last night. It worked but I was tired this morning. I did a pretty straight forward taper workout today.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    main sets
    6x100 IM on 1:45
    100 easy
    8x50 done as 25 after, 25 easy on 1min
    100 easy
    6x100 kick with fins on 1:30

    warm down
    200 easy

    nothing at all to write about today other than I felt better at the end of practice than the beginning. Hopefully I will start to feel a little more peppy tomorrow.

    One of our club coaches is out of town for Thanksgiving so I am coaching a distance double workout today for the racer(13-14) and senior racer group(15+). These are the club teams fastest kids so it will be fun. Both workouts are about 7k with a big aerobic set followed by race pace 800 set. My hope is to get this group holding sectional and junior national 800 pace when they are tired. It's scary how good some of these kids are.
    Categories
    Swim Workouts
  17. Week 165 - Thursday(Thanksgiving)

    by , November 26th, 2015 at 09:12 AM (After a long rest)
    Happy Thanksgiving everyone.

    Like last night I had a bad night of sleep and once again woke thinking work around 2am. I am in Vegas next week and it's a big week for us work wise with a lot still to do. Most of what's left to do is out of my control but that does not stop me worrying!

    This morning was a short workout and I felt pretty hideous in the pool. As the workout went on I felt better but still stiff and sore. I think part of my feeling is related to swimming long course this week. Despite the feeling I had some great open,close, easy, fast 50s with fins and dropped my fastest masters 50 LCM at the end of the set.

    400 free with snorkel
    6x50 catchup with snorkel on 1min
    6x50 kick on 1:10
    3x(4x50 free with fins done as open,close,easy,fast on 1min)
    400 easy

    i was holding :50s on the kick. On the fast 50s in the open,close,easy,fast set I went :25 high,:24 mid ,:23 mid. One of my training partners called out the time so I am confident it was fairly accurate. I don't feel slow just sore. Probably a combination of lack of solid sleep and long course stiffness are making me feel how I have been the last 2 days. Still, it's early in my taper and I have a long time to start to feel good. I am training with Las Vegas Masters next week who are a great group so it should be fun.
    Categories
    Swim Workouts
  18. Wed Nov 25

    by , November 26th, 2015 at 09:09 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:


    400 (did 350)
    200 kick
    100 scull
    5 x 50 free w/paddles & fins @ :50
    4 x 50 IM drill w/fins @ 1:00
    50 EZ

    Main sets:

    4 rounds:
    1 x 100 @ 1:45 (only 50s for me)
    2 x 25 fast power kick @ :45
    1 x 75 @ 1:30
    3 x 25 fast power kick @ :45
    1 x 50 @ 1:15
    4 x 25 fast power kick @ :45
    1 x 100 EZ

    R1 = fly, R2 = back, R3 = breast, R4 = free

    R1 = Everyone in level 2 used fins. I did the 75 single arm fly.
    R3 = I tried to go 100 pace on breast. Went 37s on the 50s. Really hard to do the power kicks afterward.
    R4 = I used fins. On the 100/75/50 frees, I did 25 AFAP and then EZ.

    3 x (25 AFAP breast + 25 EZ)
    100 EZ

    Total: 3250


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


    That was a long main set last night. It ended up being more aerobic work than I would normally do. In total, there were 36 power kicks. Even for me, that's a bunch. I did them all @ 100 pace. I mostly alternated back and belly power kicks, but probably did more kicks on my back as I tired.

    I also did 40 minutes of stretching/yoga/foam rolling before practice.

    Happy Thanksgiving everyone!

    Updated November 26th, 2015 at 10:32 AM by The Fortress

    Categories
    Uncategorized
  19. Wed Nov 25

    by , November 25th, 2015 at 04:27 PM (Senior Sprinting)
    400 warmup

    7 x 25 from a dive, 75 very easy in between

    Free (to the feet): 11.4, 11.5, 11.3, 11.3, 11.3
    Fly (hand): 12.1, 11.8

    50 nb
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 11/27/2015

    by , November 25th, 2015 at 01:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Workout for Friday Nov 27

    SCY
    WARM UP:
    1 X 250 4:00 3:45
    4 X 100 1:40 1:30
    4 X 50 KICK 1:10 1:10
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 IM 5:15
    3 X 100 IM 1:45
    4 X 25--stroke/choice/up tempo-- :40 #4 on 1:00
    Two rounds

    6 X 200 pull 3:00
    1/2: long and strong
    3/4: negative split
    5/6: best effort

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts