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  1. Sarasota Y Sharks Masters 5:30 AM Workout 12/28/2015

    by , December 24th, 2015 at 01:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    Due to lane availability we will be limited to 75 minutes on all practices this week.

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

    1 X 100 moderate 2:00
    1 X 50 fast 1:30
    Four rounds--choice

    8 X 125 IM 2:30
    A 50 of each stroke-IM order- X 2
    #8 swim is freestyle and is warm down.

    Swim Workouts
  2. Wed Dec 23

    by , December 24th, 2015 at 10:49 AM (The FAF AFAP Digest)
    Swim/LCM @ Pitt

    Warm up:

    500 (did 400)
    8 x 50 kick @ 1:15
    -- I did 4 regular backstroke, 4 burst+ cruise
    -- long course kicking is so tedious
    6 x 50 w/fins @ 1:20
    -- SDK as afar as you can and then cruise
    1 x 100 EZ

    Main sets:

    16 x 50 (4 fly, 4 back, 4 breast, 4 free w/some instructions) @ 1:20
    -- Did the first 12 as odds = 100 pace, evens = EZ, which wasn't that easy on this interval
    -- the last 4 I did free w/paddles @ 200 pace
    1 x 100 EZ

    3 x 200 IM or stroke @ 3:45
    No! I did 3 x 100 backstroke kick w/fins
    1 = I tried to do 100 fast, but had a terrible calf cramp on the turn so cruised second 50
    2 = all EZ
    3 = another try at 100 fast. got another calf cramp on the turn, but in a rare instance of non diva like behavior, I tried to finish. Limped in at 1:08
    1 x 150 EZ

    4 x 25 AFAP + 25 EZ @ 2:00
    -- did flutter kick w/board & fins
    -- was worried that if I took the fins off, the cramps would get worse, which has happened
    -- went 12s on the 25s (there's a rope right at the halfway mark)
    1 x 200 EZ

    Total: 2950 m


    Long course is just too ... long. Something felt off with the air/water last night. One of my dr lane mates said his lungs felt odd too. My "SDK as far as possible" were not very impressive. In general, though, I think I need to do more hypoxic work going forward.

    My son is dragging me to the gym this am. But I'm feeling pretty beat at the moment ...

    Happy holidays everyone!
    Swim Workouts
  3. Wed Dec 23

    by , December 24th, 2015 at 12:04 AM (Senior Sprinting)
    300 fins paddles snorkel
    10x50 kick w fins on 1:00
    50 ez
    50 nb fly
    50 ez
    50 nb free

    stretching & some dead lifts
  4. Workout 12/23/15: evening

    by , December 23rd, 2015 at 09:03 PM (Maple Syrup with a Side of Chlorine)
    We've been busy for the past two days at work, and I am now off through Christmas. Monday night we tried out a new restaurant in town, Two Brews. It is set up similar to Chipotle and I needed a little help with ordering, but the food was good and we enjoyed a great late night dinner together before Emma headed back to Philly yesterday. This morning I went to PT and then did some errands, opting for a swim this evening ...

    200 free/200 back/200 im drill
    5 x 200 with snorkel [two pull with buoy, two with buoy and AP, kick]
    50 easy
    build a 100 IM [went 1:13 - first time doing breaststroke in a while)
    50 easy
    100 pull
    100 loosen and out
    (Solo/Rec/2400 yds/45 min)

    Relaxing for the night, with an episode of Seinfeld featuring Festivus, and now the cartoon version of Grinch!
    Swim Workouts
  5. Week 169 - Wednesday

    by , December 23rd, 2015 at 02:07 PM (After a long rest)
    I woke up at 3:15am this morning and could not go back to sleep. I even got up and read hoping I would drift back to sleep but alas I was awake. I was also pretty sore from abs yesterday. It still baffles me as to how long it takes to get in shape and how quick it is to be out of shape.

    Today was our 12 days of Christmas workout. I think Tom raised the bar this year and I would describe the workout as miserable. To make matters worse, as I was creeping along he played Christmas music on full volume. Oh how I felt like the Grinch(and it usually does not take much for me to feel this way about Christmas at the best of times).

    This took 96 minutes and was done just like the song:
    1x50 surf drill
    2x25 back
    3x25 no breathers
    4x50 free on :35
    5 buble rings
    6 turns
    7 push off the bottoms
    8x25 kick
    9 squats
    10 pushups
    11 bombs from deck
    12x25 fly

    We paired up for this which helped at least keep us honest and it was someone to push me. I think the most depressing thing about this type of workout is that in reality you get to round 7 pretty quick, but then you realize at number 9 you are only half way.

    I was really sore when I was done, and I seriously hurt all over as I write this post. Tomorrow I am going to do abs and lift and Saturday my little Ewok friend Mr Unruh is visiting from Austin!

    I am coaching a distance workout this afternoon for the seniors and then I coach the same kids over Christmas and New Year which will be a lot of fun.
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 12/24/2015

    by , December 23rd, 2015 at 01:36 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 2:45 2:30
    3 X 100 2:00 1:45
    2 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    400 kick + 100 swim

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

    8 X 150 pull 2:30
    1-4: negative split
    5-8: 100 strong/50 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  7. Tues Dec 22

    by , December 23rd, 2015 at 11:45 AM (The FAF AFAP Digest)
    Drylands @ LA Fitness

    rehab ex
    straight arm dips, 80 x 3 x 25
    ab wheel roll outs with knees on bosu, 3 x 15
    saxon side bends, 15 x 3 x 10
    captains chair straight leg raises, 3 x 20
    seated row negatives, 70 x 3 x 8
    overhead squats, 45 x 3 x 8
    good mornings, 80 x 4 x 6
    glute isolator, 60 x 3 x 5 each leg
    hip abductor, 120 x 3 x 6
    rear delt fly, 75 x 3 x 8


    Didn't have time to swim afterward. I'm a little too preoccupied with the holidays and having my kids home. Will go to Pitt tonight, where I anticipate more long course kicking.
  8. Tue Dec 22

    by , December 23rd, 2015 at 12:28 AM (Senior Sprinting)

    350 warmup
    4x50 on 3:00, 50 on back after each. ~31s
    100 pulling on lane lines
    6x50 kick w fins: 20 uw fast then cruise on back
    50 ez
    50 nb

    Updated December 23rd, 2015 at 12:06 PM by Doug Martin

    Swim Workouts
  9. 12|22|15 SCM

    by , December 22nd, 2015 at 11:08 PM (Blog)
    3 x 50 drill

    25fr easy sprint, dive from side

    25br easy sprint, dive from side

    50 drill

    25fr easy sprint

    25 fast kick

    6 x 30 on 1:30, dive from side as:
    • 15m fast / 15m easy (fr / br, UWDK / br, UWFK / br order)

    14 x 25m on 0:40 as 12.5 fast / 12.5 easy

    Raceclub's yoga for swimmers - core

    about 1000m yesterday of recovery swimming drills

    Ran 1.5 mi in 11:23 on 12|20|15 but forgot to log it

    Updated January 3rd, 2016 at 10:01 PM by __steve__

  10. Week 169 - Tuesday

    by , December 22nd, 2015 at 10:23 PM (After a long rest)
    The pool is closed to the public this week and as such we have no life guards, so this morning was a pure dryland workout.

    5x(1:30 vasa swim trainer, :30 rest)
    2x(shoulder exercises with bands)
    4x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.

    I was tired this morning. Back to normal I guess!

    Updated December 23rd, 2015 at 05:26 AM by StewartACarroll

    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 12/23/2015

    by , December 22nd, 2015 at 01:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    ####### 75 minutes ########
    WARM UP:
    1 X 200 3:30 3:30
    4 X 100 2:00 1:45
    Two rounds. Round 1 intervals left, 2 right.

    6 X 50 kick 1:20
    1 X 50 easy swim

    1 X 100 IM 2:00
    3 X 50 stroke 1:10
    Four rounds
    50's: choice--no free

    5 X 200 pull 3:20
    Descend 1-4--#5 is warm down

    Updated December 23rd, 2015 at 01:37 PM by SharksMasters

    Swim Workouts
  12. Mon Dec 21

    by , December 22nd, 2015 at 11:32 AM (The FAF AFAP Digest)
    Swim/LCM @ Pitt

    Warm up:

    400 (did 300)
    8 x 50 kick w/fins @ 1:15
    -- done as 25-35 m shooter + cruise
    1 x 300 free, breath every 5th.
    -- no, I did this up tempo backstroke kick w/fins
    50 EZ

    Main sets:

    4 x 50 power kick + cruise @ 1:00 (this interval is way too hard for me)
    6 x 100 free @ 1:40
    -- hahaha, I did 6 x 50:
    odds = 100 pace (2 breast, 1 fly), evens = EZ
    100 EZ
    3 x 100 with some complicated instructions. I used fins and did them 25 shooter + 25 back @ 100 pace + :10 rest + 50 EZ
    1 x 100 EZ
    5 x 100 free @ 1:50
    -- hold same average as 6 x 100 set
    -- I used this as a bit of a lactate tolerance set. Decided to try to hold them all under 1:15 doing backstroke kick w/fins. Went 1:13/1:14/1:14/1:14/1:12.
    1 x 100 EZ
    4 x 50 with some kick pattern
    -- I was sick of kicking so did odds = breast @ 100 pace, even = EZ
    4 x 50 overkick free (I threw on paddles) @ 1:30
    1 x 100 EZ

    Total: 3150 m


    I walked in and the pool was set up long course. After a longish taper and a week of relative goofing off, this was not what I wanted to see ... not one little bit. (insert scared emoticon) But since it was distance night (which I do not participate in), I knew that I would likely be kicking a sizable portion of the workout anyway. Bill had to revise the planned workout, and thankfully the distances were short. Can't wait until Wednesday ... Off to the gym with Fort 21 today.

    I did see a video of my 50 back WR on FB. It looked pretty well executed except for one thing: I am not flicking my toes/feet up on my start. I have a nice arch, but no toe flick. Something to work on ...

    Updated December 22nd, 2015 at 11:39 AM by The Fortress

    Swim Workouts
  13. Mon Dec 21

    by , December 21st, 2015 at 11:25 PM (Senior Sprinting)
    400 warmup
    6x100 fin kick on 2:00, alt free/fly
    100 back pulling on lane lines
    50 all out kick w fins and board fly—32s
    50 ez
    50 all out kick w fins and board free—29s (head down, nb)
    50 ez
    50 nb

    Drylands, various
    500 ez swim SCY
  14. Sarasota Y Sharks Masters 5:30 AM Workout 12/22/2015

    by , December 21st, 2015 at 11:24 AM (Sarasota Y Sharks Masters GOLD Workout)
    $$$$ 75 minutes $$$$
    WARM UP:
    1 X 200 3:30 3:30
    3 X 100 2:00 1:45
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 kick 2:30
    1 X 50 swim

    1 X 200 IM 4:00
    1 X 100 stroke 2:30
    Three rounds.
    Round 1 100 fly, 2 back, 3 breast

    14 X 100 pull
    4 on 1:45
    4 on 1:40
    4 on 1:30
    2 swim down on 2:00

    Swim Workouts
  15. Week 169 - Monday

    by , December 21st, 2015 at 09:42 AM (After a long rest)
    Saturday we had our relay inter squad meet. It was amazingly fun but not very fast; but you know what? That's ok! We had a great turnout with about 30 or so swimmers. The program was 800 free, 200 medley, 200 free, 400 medley and 400 free scy. I got a chance to swim with teammates I don't normally swim with which was probably the most fun part. There was lots of banter and it was great fun. After the meet we had our team Christmas party at my house and again we had a great turnout with both spouses and kids. We did smoked turkey and ham and then people brought appetizers and deserts. There was a lot of food and drink left at the end and we will be eating leftovers for a few days. The white elephant gift exchange is always my highlight and once again the annual exchange of the team toilet seat went around and around. There was also an awesome swimmer gift with an September 1972 Swim Illustrated with Mark Spitz on the front cover that was exchanged. I ended up with a very nice wooden picture frame with a picture of our team from the NE SCM Championship meet which I was very happy with.

    I went to Star Wars with my wife and kids yesterday. It was good but the lining up and craziness was not my cup of tea! I am feeling like an old man! I enjoyed the movie but the highlight was hanging out with my kids. We don't do that enough anymore so I have to enjoy the time I do get with them, which I did.

    Back to swimming this morning. I did not warm down after the meet on Saturday and I was sore this morning during warmup. Tom threw us for a loop with his transition set and then threw us a beast of a main set which I did surprisingly awesome on. I ended up with a terrific workout and Tom even made comment on my main set saying expected failure on round 3 of 5 but I not only did not fail I did really well!

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

    main sets
    8x25 free on :40 done as open,close,easy,fast
    5x(200 pull on 2mins, 100 kick on 1:30, 50 back on 1:30 active recovery)
    200 easy
    16x25 scull drill on :40

    warm down
    200 easy

    I was very stiff on the warmup but loosened up on the transition set of 25s. There was a few moans when Tom announced the main set. i went off strong but was very surprised when I came in on 1:52. On the kick I held 1:25 and then used the 50 as very easy active recovery going :40 on back. I did not think I could hold this for the remainder of the et but did and even dropped the pull buoy on the last round and still held 1:54. I think the affects of the taper are still there. Tomorrow is back to core work. I will talk to my teammates about switching it up on this next season but plan on using the ab roller to crank up the ab work.
    Swim Workouts
  16. Sun Dec 20

    by , December 20th, 2015 at 11:06 PM (Senior Sprinting)
    400 warmup

    6x100 w fins on 2:30:
    25 uw fly kick
    25 uw free kick
    25 ez kick on back
    25 sprint free nb

    100 ez

    Updated December 21st, 2015 at 12:07 AM by Doug Martin

    Swim Workouts
  17. Sat Dec 19

    by , December 19th, 2015 at 10:22 PM (Senior Sprinting)

    400 wu
    8x25 on :35 (~13s)
    10x50k alt fr/fly w board (50-52s)
    100 back pulling on lane lines
    20x25 nb&ez, alt 2 and 20 breaths at each end
  18. Workout 12/19/15: morning

    by , December 19th, 2015 at 01:25 PM (Maple Syrup with a Side of Chlorine)
    Had an easy swim before PT yesterday, 1500 yds in about 30 minutes, nothing too grand.
    Emma came home in the late evening for a visit so we are doing Christmas this weekend - so great to see her.

    Masters this morning after cinnamon buns with the family...

    We did our year-end workout inspired by Rudolph and the Grinch - I was able to get in an extra 200 on warmup, did all fly and an extra 50 on each of the Grinch's Lament (2:10 interval), and an extra 50 at the end of the Reindeer games (went 1:03, 1:02 on the 100's free, and did back for the 50's :33->31). With the help of the guard Greg, Kevin and I sang the Twelve Days of Christmas during the Reprise. A fun workout!

    This afternoon is our annual family party with Lena and my siblings, then we are planning to drive over to Albany for the Lights in the Park display that they do each year.

    Updated December 20th, 2015 at 10:32 PM by rxleakem

    Tags: christmas
    Swim Workouts
  19. 12|19|15 SCM yesterday (18th)

    by , December 19th, 2015 at 11:16 AM (Blog)
    500 worth of challenging drills

    1 x 50 on 5:00
    • 25m FR, smooth, hypoxic / 25m easy BR (on 0:20)
    • 0:16 / 0:27

    9 x 50 on 5:00
    • 25m FR, AFAP, hypoxic, pushed / 25m easy BR (on 0:20)
    • 0:14's (fr) / 0:22 - 0:29's (br)

    Could not get under 0:14 with the 25 AFAP's no matter what I tried, except for once. But I'm almost certain I launched a little early that time.

    It is interesting to note the difference between swimming as if I was being chased by a crocodile, and swimming conservatively and relaxed, taking 1-2 fewer strokes, is no difference in time. I contribute this to two (or more) possible reasons:
    1) I am reaching mathematical drag coefficients
    2) form is breaking down with max effort
    3) both "1)" and "2)"
    4) both, because "2)" is causing "1)"
    5) partly because of "1)", and partly because of of "4)"

    Updated December 20th, 2015 at 01:48 PM by __steve__

  20. Fri Dec 18

    by , December 18th, 2015 at 05:13 PM (The FAF AFAP Digest)

    rehab ex
    ab wheel roll outs with knees on bosu (harder that way), 3 x 15
    180 twists w/25 lb plate with back on yoga ball, 25 x 3 x 10
    back extensions w/plate, 25 x 3 x 10
    face pulls, 50 x 3 x 15
    extreme angle squat w/plate on high boxes, 35 x 3 x 8
    deadlifts, 65 x 3 x 6
    altitude drops, 5

    The I did a couple exercises that I saw in the recent Swimming World, supposedly good for backstroke. They definitely add an instability factor.

    yoga ball supine cable backstroke pull (legs straight, feet together), 20 x 3 x 10 each arm
    single arm supine pullover on bench w/flutter kick, 15 lb DBs x 1 x 15, 10 lb DBs x 2 x 25


    Still kept it pretty light, though I do expect to be sore from trying some different exercises. Didn't have time to swim afterward. Way too busy. And Fort Son is arriving (with girlfriend) in a couple hours!