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  1. Workout 03/04/17: morning

    by , March 4th, 2017 at 05:37 PM (Maple Syrup with a Side of Chlorine)
    In with the team this morning.

    200 free/100 kick/200 pull
    4 x 100 pull on 2:10 (used blue paddles and snorkel)
    4 x 75 k/s/p on 2:45 (just kicked snorkel and AK)

    Fort speed set that I like to use...
    1 x 25 Fast ... 1 x 50 ez
    1 x 50 Fast ... 2 x 50 ez
    1 x 75 Fast ... 3 x 50 ez
    1 x 100 Fast ... 4 x 50 ez

    I worked with team on turns/streamline as they did 5x50 free
    200 loosen and out
    [Masters/Rec/2150 yds/60 min]
    ------------------------------------
    Good turnout with Eric, Noah, Melissa, Libby, Rebecca, Mary, and Kevin. Trying to remind the body that fast-twitch muscles exist. Also worked on pacing with the 100.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 3/6/17

    by , March 4th, 2017 at 09:11 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 3:00 [2:30]
    4 x 50 stroke 1:15 [1:15]
    3 x 100 1:45 [1:30]
    4 x 50 stroke 1:15 [1:15]
    6 x 50 free desc 1-3/4-6 1:00 [1:00]

    Kick set
    1 x 100 2:30 [2:15]
    6 x 50 25mod/25fast 1:20 [1:15]

    Free/pull set
    3 x 200 neg split 3:20 [3:00]
    4 x 50 descend 1:00 [1:00]
    2 x 150 last 50 strong 2:30 [2:15]
    4 x 50 descend :50 [1:00]
    1 x 100 strong 1:40 [1:20]
    2 x 50 fast :50 [1:00]

    IM/stroke set
    3x
    2 x 50 stroke 1:15 [1:10]
    1 x 50 free easy 1:15 [1:10]
    1 x 50 stroke, strong 1:45 [1:30]
    [RD1 fly, RD2 back, RD3 breast]

    Warm down
    4 x 50 1:15 [1:00]

    Total: 4000
    Categories
    Uncategorized
  3. Few Swims

    by , March 2nd, 2017 at 03:22 PM (The FAF AFAP Digest)
    Friday, 2/24: Swim/SCY @ Sewy

    600 various
    10 x 25 power kicks
    50 EZ
    7 x 50 various
    5 x (8 x 25) @ :55, :50, :45, :40, :35
    I did
    R1 = fast
    R2 = 100 pace
    R3 = 100 pace
    R4 = odds shooter
    R5= odds shooter
    100 EZ

    Total: 2350



    Tuesday 2/28

    around 2000 @ LA Fitness
    can't remember what I did, nothing strenuous, a few 100 pace 25s



    Wed 3/1: Swim/SCY @ Pitt

    250 various (got in a bit late)
    8 x 50 kick (they were doing something else)
    8 x 50 kick
    50 EZ
    12 x 25 kick @ :45, pretty fast
    3 x 50 EZ (they were doing 100 IMs)
    12 x 25 kick @ :50, pretty fast
    3 x 50 EZ
    -- got out a bit early

    Total: 2000



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


    So, I've been getting in the pool once in awhile. I have to say that I am very unmotivated. It's dull as dirt to just kick with your arms at your side. And without a meet to plan for ... eh. I have been on the treadmill quite a bit. Unfortunately, I also strained my thoracic area somewhat. Not sure how. Probably just doing a lot of casual pulling and and hauling with my arm (groceries, car doors, chopping). I have to actively think about my 10 lb limit. In other news, my insurance company denied coverage for my angioplasty. I must say, I didn't see that one coming. My dr submitted an appeal without me even asking. He said it was the first time he'd ever had a denial of coverage for this procedure. If they deny coverage again, I will be appealing and suing. Really outrageous. Any least my next appointment is in just 3 weeks. Fingers crossed for the all clear. Though I know that if I am cleared, I will have to proceed very slowly and cautiously.

    Updated March 2nd, 2017 at 03:53 PM by The Fortress

    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters GOLD Workout 3/3/17

    by , March 2nd, 2017 at 02:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 100 2:00 [1:45]
    6 x 50 1 easy/1 strong 1:00 [1:00]
    2 x 100 2:00 [1:45] IM
    6 x 50 1 easy/1 strong 1:00 [1:00]
    4 x 100 kick, last 25 strong 2:30 [2:15]

    IM/stroke set
    1 x 200 IM 4:00 [3:30]
    1 x 50 free easy 1:15 [1:15]
    1 x 150 IM 3:00 [2:45]
    1 x 50 free easy 1:15 [1:15]
    1 x 100 IM 2:00 [1:45]
    1 x 50 free easy 1:15 [1:15]
    3 x 50 stroke choice 1:15 [1:15]
    1 x 50 free easy 1:15 [1:15]

    Free/pull set
    2 x 200 last 50 strong 3:20 [3:00]
    1 x 400 neg split 6:40 [6:00]
    2 x 100 descend 1:40 [1:30]
    1 x 200 neg split 3:20 [3:00]
    4 x 50 build :50 [:45]
    1 x 100 best effort 1:40 [1:30]

    Warm down
    4 x 50 1:15 [1:00]

    Total: 4100
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 3/2/17

    by , March 1st, 2017 at 02:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    4 x 75 50st/25fr 1:30
    3 x 100 1:30
    4 x 75 last 25 strong 1:15

    Kick set
    4 x 50 1:10
    6 x 25 sprint kick :40

    Freestyle sprint set
    1 x 50 easy 1:00
    1 x 200 90% break 10 seconds at 100 3:30
    1 x 50 easy 1:00
    2 x 100 90% 2:30
    1 x 50 easy 1:00
    4 x 50 strong :45

    IM/stroke set
    3x
    1 x 50 25st/25fr 1:15
    1 x 50 stroke 90% 1:30
    1 x 50 free easy 1:00
    1 x 50 stroke 90% 1:30
    1 x 50 free easy 1:00
    [RD1 fly, RD2 back, RD3 breast]

    Free/pull set
    1 x 500 long & strong 7:00
    2 x 200 last 50 strong 2:45
    3 x 100 descend 1:20

    Warm down
    4 x 50 1:00

    Total: 4450
    Categories
    Uncategorized
  6. Shifting Sands (March-April 2017)

    by , March 1st, 2017 at 12:00 AM (SWIMMER Editorials)
    The March-April issue is traditionally our open water issue, in which we feature a variety of open water swimmers and adventures, and you’ll find some excellent ones inside.

    In our cover story, Elaine K. Howley explores marathon maven Sarah Thomas’s lifelong journey to a record-breaking 80-mile swim down Lake Powell from Utah to Arizona in October 2016. Accompanying the feature are beautiful images created by fellow marathon swimmer Ken Classen.

    In this issue’s Splashback piece, Howley also explores the somewhat obscure history of Bert Thomas’s 1955 swim across the cold and treacherous Strait of Juan de Fuca and introduces us to Andrew Malinak, a USMS member who’s carrying on the tradition of marathon swimming in the Pacific Northwest.

    USMS partner SwimTrek shares a few images of exotic trips—the kind of trips that appear on a lot of bucket lists these days—in Lens (Perspectives, page 4).

    Terry Heggy gets some open water efficiency advice from longtime marathon swimmer and coach Marcia Cleveland in “Ask the Coach,” on page 8 in the Training and Technique department. Also in T&T, Elaine K. Howley gives us some tips on how to prevent cramps in open water as well as what to do if you get one. She also gets some training advice from frequent open water race champion Ricardo Valdivia.

    But great open water content isn’t the only thing in this issue. The March-April issue has evolved in recent years to include inspirational adult learn-to-swim stories.

    Our Swimming Saves Lives Foundation promotes a national campaign to recognize April as “Adult Learn-to-Swim Month,” now in its fourth year. With each passing year, as more swimmers and coaches become certified ALTS instructors, we’ve found that their stories are every bit as inspiring as the stories of their students who are learning to swim.

    In Swimming Life (page 6), Gretchen Sanders introduces us to Charlie Simmons, a retired U.S. Army Special Forces soldier and certified ALTS instructor. Simmons learned to swim as a young African-American boy in the 1950s, and ended up becoming a legendary swim instructor in the Army, teaching, swimming, and soldiering all over the globe. He’s now retired and wants to continue teaching adults to swim so that they can teach their children and grandchildren.

    A 10-year-old grandchild is who inspired Larry Crockett to learn to swim, and Linda Brown-Kuhn shares his learn-to-swim story, along with the stories of Cynthia Bradshaw and Fang Schmitz, in “Discovering a New World in the Water” on page 36.

    Recently published at usms.org is a first-person ALTS story, with accompanying video, told by both student Mari Soliman and instructor Megan Lassen. USMS has certified more than 800 instructors in the past two years, with 400 more coming onboard in 2017.

    Lastly, Elaine K. Howley, our managing editor, award-winning writer, and resident marathon swimming expert, has accepted an exciting new opportunity. Fortunately for us and for SWIMMER readers, she’ll still be writing the great stories she’s been known for over the past eight years.

    Our new managing editor, Daniel Paulling, a lifelong swimmer and award-winning sportswriter who’s covered Major League Baseball and NFL and SEC football, has just arrived. We look forward to working with him to bring more swimming stories to life in these pages and online. He and the rest of the publications staff can be reached at publications@usms.org.

    Know of a great story? Pitch it here.
    Categories
    Staff Blogs
  7. Workout 02/28/17: evening

    by , February 28th, 2017 at 09:29 PM (Maple Syrup with a Side of Chlorine)
    2 x [150 swim/50 kick/100 pull]
    6 x 50 on 1:00 even pace

    3 x
    - 25 easy/25 build/50 DPS
    - 25 FAST/75 DPS
    - 75 ez/25 FAST

    8 x 25 on :40 (odds easy, evens fast)

    200 loosen and out
    ----------------------
    [Masters/Rec/2200 yds/50 min]

    Good swim tonight, my first time with the team is quite a while. Eric, Tim and Carol were there as well as newish swimmers Noah and Devin. I have scheduled our local mini meet for the last Saturday in March here in southwestern VT, so the plan is to transition to some quality efforts and fast swimming.
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters GOLD Workout 3/1/17

    by , February 28th, 2017 at 03:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:45 [3:15]
    2 x 100 1:45 [1:45]
    6 x 50 stroke 2 of each 1:10 [1:10]
    2 x 100 1:45 [1:30]
    4 x 50 descend 1:00 [1:00]

    Kick set
    1 x 200 5:00 [4:30]
    6 x 50 1:15 [1:15]

    IM/stroke set
    3x
    3 x 50 stroke 1:10 [1:10]
    1 x 50 free easy 1:00 [1:00]
    1 x 100 IM 2:00 [1:45]
    [RD1 fly, RD2 back, RD3 breast]

    Free/pull set
    2x
    1 x 400 neg split 6:40 [6:00]
    1 x 200 last 50 strong 3:20 [3:00]
    1 x 100 strong 2:00 [2:00]

    Warm down
    4 x 50 1:15 [1:00]

    Total: 4100
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 2/28/17

    by , February 27th, 2017 at 02:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    6 x 50 1:00
    12 x 25 stroke, 4 of each :40
    3 x 100 descend 1:30
    2 x 150 kick, last 50 strong 3:15

    Freestyle sprint set
    3x
    1 x 100 25easy/25strong 1:45
    1 x 50 mod 1:00
    1 x 100 90% 2:00

    IM/stroke set
    3x
    1 x 100 25st/25fr 1:45
    1 x 50 free mod 1:00
    1 x 100 stroke 90% 2:15
    [RD1 fly, RD2 back, RD3 breast]

    Free/pull set
    3 x 150 long & strong 2:15
    3 x 150 last 50 strong 2:10
    3 x 150 descend 1-3 2:00
    1 x 150 warm down 2:30

    Total: 4500
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters GOLD Workout 2/27/17

    by , February 26th, 2017 at 09:59 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 300 5:30
    4 x 75 1:30 IM
    3 x 100 1:30
    6 x 50 1:00 descend 1-3/4-6

    Kick set
    1 x 100 2:15
    8 x 25 :45 sprint kick

    IM/stroke set
    1 x 300 5:30 IM
    6 x 25 :40 fly
    1 x 200 3:30 IM
    6 x 25 :40 back
    1 x 100 1:45 IM
    6 x 25 :40 breast

    Free/pull/kick set (Julie Salvetti's Fav Set)
    5 x 300 5:15 [pull, kick, fast swim by 100...continuous]
    [Use paddles, pull buoy, and fins. Drop pull bouy at turn for kick.]

    Warm down
    4 x 50 1:00

    Total: 4250
    Categories
    Uncategorized
  11. Happy Friday!

    by , February 24th, 2017 at 06:23 PM (Elise's Fitness Fun)
    Decided to challenge myself with a good set today. I have been reading up on some various sets by coaches. Apparently, with both swimming and running, interval work involving efforts of 3 to 5 minutes are ideal for snapping your body into shape. So, I gave it a shot today in the below workout.

    Reverse 400 I.M. Drill

    5 x 300 on 4:30 - odds are kick with fins, evens are swim (no fins)
    Kicks are as follows:. 100 dolphin on back, 100 back flutter, 100 dolphin on back
    Swims are as follows:. 100 free, 100 back, 100 free

    100 easy

    2000 easy

    On the kicks, I got lots of rest. The swims, however, did not feel so good. I did not get very much rest. I was a little discouraged, but I tried to remind myself that a good bit of my training has been kicking with fins. What could I expect? In any case, I had to start somewhere, so today was the day. Hope to improve on this in the next month.
    Categories
    Uncategorized
  12. Sarasota Y Sharks Masters GOLD Workout 2/24/17

    by , February 23rd, 2017 at 03:14 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    6 x 25 stroke :40
    3 x 100 1:30
    6 x 25 stroke :40
    4 x 75 last 25 strong 1:15

    Kick set
    3x
    1 x 50 build 1:15
    4 x 25 sprint :45

    Sprint freestyle set
    4x
    1 x 50 build 1:00
    3 x 25 sprint hard :30
    1 x 25 easy :45

    IM/stroke set
    4x
    1 x 50 easy free 1:00
    4 x 25 sprint stroke :40
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Free/pull set
    9 x 150 2:05
    [alternate 1 mod/1 strong, #9 warm down]

    Total: 4200
    Categories
    Uncategorized
  13. Something Different!

    by , February 22nd, 2017 at 02:53 PM (Elise's Fitness Fun)
    Instead of my typical kicking with fins workout, I decided to do a little aerobic set without fins during my lunch break swim today. Still have a good bit of way to go on my conditioning, but hoping to start a base now. As I mentioned before, I will have more time this summer when I am off. Anyway, here is the workout from today:

    200 easy swim

    On the following set, the last 25 of each swim is backstroke. The rest is freestyle.

    50 swim on :50
    100 swim on 1:40
    150 swim on 2:30
    200 swim on 3:20
    150 swim on 2:30
    100 swim on 1:40
    50 swim on :50

    100 easy

    2 x 25 fly with fins (all-out) on :45

    50 easy

    2 x 25 fly with fins (all-out) on :45

    150 easy

    1400 yards
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters GOLD Workout 2/23/17

    by , February 22nd, 2017 at 11:49 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    3 x 50 stroke 1:10
    3 x 100 1:30
    3 x 50 stroke 1:10
    3 x 100 1:30

    Kick/IM/stroke set
    2x
    2 x 50 kick 1:10
    3 x 50 stroke, 1 of each 1:10
    6 x 25 stroke, 2 of each :40

    Free/pull set
    10 x 100
    3 x 100 desc 1:30
    3 x 100 desc 1:20
    3 x 100 desc 1:15
    1 x 100 easy 2:00

    10 x 75
    3 x 75 desc 1:10
    3 x 75 desc 1:05
    3 x 75 desc 1:00
    1 x 75 easy 2:00

    10 x 50
    3 x 50 desc :50
    3 x 50 desc :40
    3 x 50 desc :40
    1 x 50 easy 2:00

    10 x 25 swim 2 fast, 1 easy :30

    Warm down
    4 x 50 1:00

    Total: 4700
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 2/22/17

    by , February 21st, 2017 at 03:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    4 x 50 1:00
    1 x 200 3:00
    6 x 50 stroke 1:10
    1 x 200 3:00
    4 x 50 descend :50

    Kick set
    1 x 200 4:30
    2 x 100 2:15
    8 x 25 sprint :40

    IM/stroke set
    3x
    2 x 25 stroke :40
    1 x 50 stroke 1:10
    1 x 200 IM 3:30
    [RD1 fly, RD2 back, RD3 brst]

    Free/pull set
    1 x 200 long & strong 3:00
    4 x 50 last 25 strong :50
    1 x 200 last 50 strong 3:00
    4 x 50 descend :45
    1 x 200 negative split 3:00
    4 x 50 make them :40
    1 x 200 best effort 3:00

    Warm down
    4 x 50 1:15

    Total: 4400
    Categories
    Uncategorized
  16. Legs, legs, legs!

    by , February 20th, 2017 at 08:28 PM (Elise's Fitness Fun)
    The goal to burn some good calories continues. After 3 days of working my legs, I felt a little sore..On Saturday and Sunday, I did a 3 mile run/walk. This morning, I got the following workout in:

    3 x 500 kick with fins on 7:30

    100 easy

    8 x 25 back on :30

    4 x 25 fly drill - 3 rt/3 lt/3 full on :30

    100 easy

    2000 yards
    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters GOLD Workout 2/21/17

    by , February 20th, 2017 at 02:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:10
    4 x 100 1:30
    8 x 50 25st/25fr 1:05

    Kick set
    1 x 200 4:30
    4 x 75 last 25 strong 1:45

    IM/stroke set
    2x
    1 x 25 fly :40
    1 x 50 back1:10
    1 x 75 breast 1:30
    1 x 25 back :40
    1 x 50 breast 1:10
    1 x 75 fly 1:30
    1 x 25 breast :40
    1 x 50 fly 1:10
    1 x 75 back 1:30

    Freestyle pull set
    1 x 50 moderate 1:15
    8 x 50 pace, be consistent :45
    1 x 50 moderate 1:15
    4 x 100 last 25 strong 1:30
    1 x 50 moderate 1:15
    2 x 200 2:45 descend
    1 x 50 moderate 1:15
    1 x 400 negative split 5:30

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
    Uncategorized
  18. Feb 16-19

    by , February 19th, 2017 at 05:06 PM (The FAF AFAP Digest)
    I've been doing 7-10 miles on the treadmill daily. I went to the pool on Saturday (no treadmill) and did the following short workout:

    Swim/SCY/Solo @ BP

    400 various kicking
    20 x 25 power kick to 15m+ with arms at side
    -- 10 belly, 10 back
    100 EZ
    10 x 25 single arm breast
    100 EZ
    6 x (25 fast kick + 50 EZ)
    50 EZ
    10 x 25 dolphin kick on belly w/snorkel @ 100ish pace
    100 EZ

    Total: 2200


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

    Another boring workout. But on the upside it's warm and sunny here this weekend and my son is home for a visit!
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters GOLD Workout 2/20/17

    by , February 19th, 2017 at 11:50 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:40
    3 x 50 stroke 1:10
    4 x 100 1:30
    6 x 25 stroke :40
    4 x 100 kick 2:10

    Freestyle set by Bert Bowers
    Goal: Shoot for same times on hard swims
    2x
    1 x 25 easy :55
    1 x 50 moderate :55
    1 x 75 strong :55
    2x
    1 x 50 easy 1:15
    1 x 75 moderate 1:15
    1 x 100 strong 1:15
    2x
    1 x 25 easy :55
    1 x 50 moderate :55
    1 x 75 strong :55

    IM/stroke set
    2x
    4 x 50 one of each stroke 1:10
    8 x 25 two of each stroke :40

    Freestyle pull set
    1 x 300 long & strong 4:15
    2 x 150 last 50 strong 2:05
    4 x 75 descend 1:00

    Warm down
    4 x 50 1:00

    Total: 4450
    Categories
    Uncategorized
  20. 02/18/17: One Hour Swim

    by , February 18th, 2017 at 05:43 PM (Maple Syrup with a Side of Chlorine)
    My training has really been lackluster this season, but I wanted to help team New England Masters go for another year of OHS National Champs. My daughter came home on a surprise visit and was game to time my swim.

    Finished at 4025 yds, so about a 1:29ish pace. My 500 splits were:
    6:54.22, 13:44.09, 21:11.54, 28:33.10, 37:14.04, 44:39.14, 52:47.96

    Happy to contribute. 6 other swimmers from our workout group also participated. It's a fun challenge to bring to the team every year.