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  1. Sarasota Y Sharks Masters 5:30 AM Workout 11/17/2016

    by , November 16th, 2016 at 12:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    3 X 100 KICK 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 75 1:20
    1 X 50 1:00
    4 X 25--up tempo- :40 #4 on 1:20
    Four rounds.
    Round 1 is fly, 2 back, 3 breast, 4 free

    15 X 100 pull
    5 on 1:25
    5 on 1:20
    5 on 1:15

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  2. My SCY Meet Plan

    Maybe writing this down will help me get focused. I understand that work and life disrupts our routines however there have been times when I just haven't felt like swimming.

    Luckily, this SCY season there are some great meets close to home.

    Dec 2-4 SCM state meet in Columbia
    -- I probably will only be able to go on that Sunday due to prior obligations

    Feb 10-12 SCY state meet here in North Myrtle.
    -- Less than ten min from the house. Gotta love it.

    March 4th fun meet in Wilmington NC
    -- Maybe I'll swim some "off" events here and have some fun

    April 8-9th Dixie Zone Championships in Cary NC
    -- This will be the big one for me and it will take that long to get myself back into shape.

    Maybe I'll pick a different event to focus on this SCY season. I usually concentrate on the 2IM. I haven't had a descent 200 or 500 in years. Maybe I'll consider a completely different event and have some fun.
  3. 11/14/16

    I'm struggling to get back into it. I felt pretty good in the beginning but quickly fell into sloppy mode.

    500 mix up done mostly with a snorkel
    4 x 50 @ 60 200P

    2 times through
    150 @ 2:40 cruise
    2 x 200 fast @ 3:30

    2 times through
    150 @ 2:40 cruise
    3 x 100 fast @ 1:45

    2 times through
    150 @ 2:40 cruise
    4 x 50 @ 60 descend to 200P

    6 x 50 @ 1:15
    --odds free,evens back
    2 x 100
    --snorkel swim then social kick

    I need a plan
  4. Sarasota Y Sharks Masters 5:30 AM Workout 11/16/2016

    by , November 15th, 2016 at 03:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:00
    3 X 100 1:40
    1 X 50 fast 1:00
    Two rounds

    10 X 50 kick 1:10
    #6-10: 25 sprint/25 moderate
    1 X 100 swim

    1 X 50 easy 1:00
    1 X 50 build 1:05
    1 X 100 fast 2:10
    Four rounds--choice

    1 X 200 3:00
    3 X 100 1:30
    Three rounds--pull
    Descend 200's 1-3 by round
    100's: each round faster

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  5. Week 215 - Monday

    by , November 14th, 2016 at 10:45 PM (After a long rest)
    We had the two day kids LPA meet this weekend and I was on deck all weekend. My daughter once again had a terrific meet doing best times in every event. She finally broke a minute on the 100 free going 58.6 and her best swim was probably her 2 back where she went 2:13. It's great to see her having fun and swimming fast.

    I had a really good night of sleep last night and woke up feeling good this morning.

    I felt about as good as I have felt in practice in at least a year today. I also had no elbow pain again. Today's workout was tough but the no elbow pain was awesome! I seem to have ups and downs but more ups recently.

    Warm up
    400 free with snorkel
    6x50 catch up on :50
    100 easy

    Main sets
    5x(200 free on 2:20, 100 on 1:15 odds back, evens free)
    100 easy
    6x125 kick on 2mins best average
    100 easy
    10x50 doggy paddle down, free back on :50
    8x100 on 1:15 as 75 free, 25 back

    Warm down
    200 easy

    I went 2:03 on the first 200 and then slid to 2:05/2:06s. The back I was going 1:08s and the free 1:05s. On the kick I was 1:50s. I struggled keeping high elbows on the doggy paddle. The 8x100s I was coming in on 1:05s and felt like I could have gone faster. I felt good throughout.
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 11/15/2016

    by , November 14th, 2016 at 01:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 ON 1:50
    4 ON 1:45
    4 ON 1:40

    4 X (8 X 50
    Round 1: kick on 1:15
    Round 2: free on :50
    Round 3: stroke(choice) on 1:15
    Round 4: 25 sprint/25 easy (choice) on 1:15

    6 X 250 pull 4:00
    1-3: 200 cruise/50 fast
    4-6: 150 cruise/100 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  7. another week

    by , November 14th, 2016 at 11:23 AM (The FAF AFAP Digest)
    I swam about 2500 on Sunday Nov 6 and then didn't get in the water again until this weekend, where I did 2300 both Sat and Sun with a lot of kicking with my arms at the side. I did 4-5 miles on the treadmill on the other days. It's been almost a month now. I feel like I've rested the area. I haven't swum much. I've been going to PT. But the arm still swells and turns red when I exercise. My PT thinks it's a thoracic outlet issue as well. My scalenes are very tight and possibly hypertrophied and may have pulled up my first rib, which is more prominent on the right side. I am a tad worried that there is some redness in my left bicep area when I swim (no swelling tho).

    I've been frustrated trying to get appointments. But with the help of a connection, I have an appt at Johns Hopkins on Thursday with Dr. Ying Wei Lum. He's an expert in the field of venous thoracic outlet syndrome (there aren't many, it's very rare). Via email, he opined that my symptoms sound like McCleery Syndrome where you have intermittent compression of the subclavian vein. I hope he can give me a diagnosis and treatment plan. Being in limbo has been very frustrating. What's scary is that I wouldn't even have had a clue that it could be a thoracic outlet issue but for my sister having the same problem many years ago ...

    Also cross that my hotel reservation for NE Champs was non-refundable. I had no idea when I made the reservation. Between that and my plane flight, that's a very expensive meet to not swim in ...

    Updated November 14th, 2016 at 12:38 PM by The Fortress

    Swim Workouts , Running
  8. Workout 11/12/16: morning

    by , November 12th, 2016 at 08:49 PM (Maple Syrup with a Side of Chlorine)
    Back in the pool with the team today.

    2 x [200 swim, 100 kick, 100 pull]

    8 x 25 on :40 burst and cruise
    8 x 50 on :60 even pace
    100 kick
    [working flipturns with team]
    2 x Snake Swim [300 yds total]
    4 x 50 on :75 descend [did back]

    4 x 50 stroke as warmdown
    [Masters/Rec/2200 yds/60 min]
    I swam with Greg and Tim, Rebecca, Meg and Rachel split the middle, and Melissa and Mary swam together on the other end.
    Swim Workouts
  9. Week 214 - Saturday

    by , November 12th, 2016 at 12:22 PM (After a long rest)
    I decided to take some melatonin last night to try to ensure a good night of sleep. I definitely slept better but was a little groggy when I work up. This fortunately did not last long and I felt ok in the water. Today our kids program is hosting a meet and Tom decided to put the pads in and do some fast swimming. My elbow felt pretty good today and I decided no matter what I was not going to do any 200s to avoid extra stress on the joint.

    400 free with snorkel
    6x50 catchup on :50
    8x50 kick on 1min
    8x100 free on 1:20

    from the blocks

    100 free - 52.8
    50 fly - 27.1
    100 breast - 1:12.0 (hurt my left groin off the last turn)
    50 free - 24.6
    50 back 27.9

    we were getting about a 100 warm down between swims and as such I was pleased with how I did despite the times not being that fast; especially the 50 free. I feel strong in the pool but don't have easy speed and everything seems forced rather than smooth. With all my challenges this year swimming has been a god send and is my happy place(generally)

    My son has been having some pretty bad migraines and stomach issues the past 6months. We saw the neurologist thinking it was related to his concussions but after several tests the neurologist recommended us to a GI specialist. He went yesterday to see the specialist at children's yesterday and has to have a colonoscopy on Monday. We are quite worried about him. He is a strong kid but is just not well and we want to get to the bottom of his health issues so we can get him some relief.
    Swim Workouts
  10. Week 214 - Friday

    by , November 11th, 2016 at 09:54 PM (After a long rest)
    I had a good night of sleep but was quite tired this morning. Today's workout had a similar feel to yesterday's workout; it was completely by coincidence.

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

    main sets
    6x50 kick on :55
    16x25 free to feet on :30 - told to do no breathers
    6x50 kick on :55
    3x25 easy on :30, 1x25 on :15
    2x25 easy on :30, 2x25 on :15
    1x25 easy on :30, 3x25 on :15
    3x25 easy on :25, 1x25 on :15
    2x25 easy on :25, 2x25 on :15
    1x25 easy on :25, 3x25 on :15
    3x25 easy on :20, 1x25 on :15
    2x25 easy on :20, 2x25 on :15
    1x25 easy on :20, 3x25 on :15
    6x50 kick on :55
    8x25 no breathers from a dive on :40 fast

    warm down
    200 easy

    i made everything today but despite it just being 25s I was tired. This really should not have been that hard but it was.
    Swim Workouts
  11. Week 214 - Thursday

    by , November 11th, 2016 at 09:47 PM (After a long rest)
    I was in Dayton this week and even planned my hotel to allow me to swim at the university of Dayton. Unfortunately my hosts and work conspired to prevent me from swimming. It probably did not hurt me taking a couple of days of rest but I felt out of sorts both days; like I had missed my morning coffee. My flight home had me back at DFW around 9:30pm and then I had the hour drive home which made for a late night. I made it to practice on Thursday morning but ended up doing a relatively easy workout and cut back on the dry lands.

    5 mins of general stretching
    15 mins on stationary bike
    elbow PT exercises
    3x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.

    The pool was setup scy

    400 swim with snorkel
    6x50 catchup on :50
    12x50 kick on :50
    4x4x25 swim IMO by round on :30
    12x25 kick on :25
    8x25 back on :20
    4x25 free on :15
    200 easy

    I felt quite tired today but my elbow felt pretty good.
    Swim Workouts
  12. How can I encourage my swimmers to join USMS?

    by , November 11th, 2016 at 04:31 PM (Questions from Coaches)
    Q: What suggestions can you give me to convince the non-competitive members in my program to join or renew their membership with USMS?
    A: Are you a believer? Seriously. Take a moment to reflect and ask yourself if you believe in U.S. Masters Swimming’s mission to promote health, wellness, fitness, and competition for adults through swimming? The answer may come from your beliefs, love of what you do as a Masters coach, passion for swimming, and commitment to being an advocate who encourages adults to swim. This same answer may help you formulate your own response to your original question regarding membership in USMS.
    Masters coaches have the unique ability to provide more than an on-deck “transaction.” We have the opportunity to create a “transformation”—motivating each of our swimmers to set goals, feel positive, and have a meaningful swimming experience. In many cases, this transformation is a life-altering event; your swimmers may finally become who they always wanted to be or who they never thought they could be. We’re helping them transform their lives to a healthier, happier lifestyle.
    The enthusiasm we as Masters coaches display on the pool deck, day in and out, transfers to the swimmers in the water. Many swimmers carry this positive and enthusiastic attitude with them beyond the pool to their daily lives and are genuinely grateful for their improved self-esteem. Knowing this, use your enthusiasm, and the gratefulness your swimmers feel towards you, to promote membership in USMS.
    Swimming Masters is a journey, not a destination, and membership is a valuable component to enrich the journey. USMS membership gives swimmers valuable tangible benefits and, more importantly, gives swimmers the feeling of being part of something bigger than just a swimmer on a swim team. It gives them the chance to contribute their time, talent and resources to an organization that gives the gift of swimming to adults across America.
    Pledge—and ask your swimmers to pledge—to support our organization, which is working to:

    • Provide more opportunities for adults to learn to swim and swim for a lifetime
    • Educate Masters coaches and instructors, creating a better swimming experience for those they coach and teach
    • Expand the number of aquatics facilities with programs for adults to swim and exercise

    The success of USMS depends on everyone who contributes to the organization’s wellbeing. Each of us—members, coaches, swimmers, volunteers and staff—has a role to play as ambassadors for USMS. Together, we control our destiny. Together, we pave the path for our journey.
    Be a believer in USMS and those you lead will follow.
  13. Sarasota Y Sharks Masters 5:30 AM Workout 11/14/2016

    by , November 11th, 2016 at 12:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    Back to work!

    WARM UP:
    1 X 200 3:30 3:30
    2 X 100 2:00 1:45
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 X 50 kick 1:15
    1 X 100 swim

    2 X 100 IM 2:00
    4 X 50--1 of each-- 1:15
    Three rounds

    5 x 200 pull 3:20
    Negative split and descend

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 11/11/2016

    by , November 10th, 2016 at 11:51 AM (Sarasota Y Sharks Masters GOLD Workout)
    Day before the meet workout.

    WARM UP:
    2 X 200 3:45
    3 X 100 1:45

    1 X 400
    alternate 100 kick/100 swim

    10 X 50 1:20
    #3-6-9 are fast--choice

    8 X 25
    odd: blocks--sprint 20
    even: build to race finish

    1 X 50 blocks

    Relay starts

    Swim Workouts
  15. 11/9/16

    Well, this makes two this week and it seems that I'm on a roll

    400 S/K/D/S by 25
    4 times through ,IMO
    --2 x 25 build @ 30
    --2 x 25 12.5 sprint @ 35
    --25 sprint @ 40
    --50 easy @ 1:15

    3 times through
    --4 x 50 build @ 50
    --2 x 50 fast @ 55
    --50 easy @ 1:15
    --3 x 50 fast @ 60
    --50 easy @ 1:15
    --4 x 50 fast @ 60
    1 minute extra rest between rounds

    300 w/d alternating 25 free, 25 stroke
  16. Sarasota Y Sharks Masters 5:30 AM Workout 11/10/2016

    by , November 9th, 2016 at 08:25 AM (Sarasota Y Sharks Masters GOLD Workout)
    Meet prep for this weekend

    WARM UP:
    2 X 200 3:20
    4 X 100 1:40

    1 X 400
    Alternate 100 kick/100 swim

    5 X 100--choice-- 2:00
    75 perfect stroke/25 fast

    6 x 25
    3-build to race finish
    3- blocks--sprint 20

    $$$$ Choice of sets $$$$
    sprint/middle distance: 10 X 50 1:15--choice
    odd: perfect stroke/cruise
    even: descend 2-4-6-8-10


    distance: 14 X 50 1:00
    odd: perfect
    even: race pace

    Swim Workouts
  17. Workout 11/08/16: evening

    by , November 8th, 2016 at 10:12 PM (Maple Syrup with a Side of Chlorine)
    I helped out with the age group team on Tuesdays the past two weeks as their head coach is away. Working on streamlines and turns with the kids, and participating in some 25s at the the old guy!

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

    2 x
    - 1 x 50 on :60 (85%)
    - 100 easy
    - 1 x 50 on :60 (90%)
    - 100 easy
    - 1 x 50 on :60 FAST
    - 100 pull
    - 4 x 75 on :15sr (kick/swim/pull) [held 1:20]

    150 easy and out
    [Masters/Rec/2250 yds/55 min]

    Not quite as full tonight, as I swam with Greg, Jim, Tim and Eric. Nice flow as we increased intensity with the 50s, and I did fly on the swim portion of the 75s.
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 11/09/2016

    by , November 8th, 2016 at 01:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    Meet prep workout

    WARM UP:
    2 X 150 2:30
    6 X 100 1:30

    1 X 200 kick 4:30
    8 X 25 sprint kick :45
    1 x 50 swim

    4 X 50 1:00
    4 X 25 sprint :45
    Three rounds--choice
    50's: odd: easy even: strong

    1 X 50 blocks

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  19. Back at it? 11/7/16

    After basically taking a month off due to
    work, Hurricane Matthew and anticipated flooding I think I'm able to train again.

    400 mix up
    4 x 100 strong @ 1:45
    6 x 50 fast @ 55 breathe 3,5,7,9,3,5
    8 x 25 fast @ 40
    100 easy

    8 x 25 fly @ 30
    4 x 100 @ 1:40
    8 x 50 back @ 60
    4 x 100 @ 1:35
    8 x 50 breast @ 1:15
    4 x 100 @ 1:30
    8 x 50 free @ 55 fast

    200 w/d
  20. Week 214 - Monday

    by , November 7th, 2016 at 02:06 PM (After a long rest)
    This weekend was a blur due to having to work both days. I am traveling this week and due to lack of software development resources and our priorities being elsewhere I took a stab at creating a solution for a customer I am on sight with Tuesday and Wednesday. I got done what needed to get done but it was stressful and two really long days made for a long weekend. Looking back I don't remember much as I had my head down all weekend. I hate having to do this but this was one of those occasions where the desired outcome offset the effort.

    This morning I felt generally tired and not that motivated to swim fast. Tom's workouts have a way of beating every last ounce of effort out of me even if I don't want to. Today was a long hard slog!

    Warm up
    400 free with snorkel
    6x50 catchup on :50
    100 easy

    Main sets
    4x(2x200 on 2:20, 100 on 1min)
    200 easy
    3x400 kick as 100 smooth,100 fast flutter,4x25 underwater and 100 fast dolphin kick on 7mins
    100 easy
    6x25 Afap butterfly on :30

    Warm down
    200 easy

    I was trying to go smooth on the 200s and was holding 2:15 ish pace. I actually started out at 2:10 on round 1 but backed off because the 100 hurt so bad. I was coming right in :59/1:00 on the 100s so this set led to about 40 seconds of rest the entire set. This made for a lot of fast swimming and I felt awful nearly the whole way. On the kick I was getting about :30 rest. On the 25s fly I was holding :14s which is not that great but after the battering before this I was actually quite happy with the times. Off to Dayton, OH with work til Late on Wednesday. Wooohooo!!!
    Swim Workouts