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  1. Sarasota Y Sharks Masters GOLD Workout 1/16/17

    by , January 15th, 2017 at 09:35 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM/SCY
    Intervals left LCM, intervals right SCY

    Warm up

    4 x 100 2:00 1:40
    4 x 50 1:15 1:00
    4 x 100 1:45 1:30
    4 x 50 stroke choice 1:30 1:15

    Kick set
    6 x 50 1:20 1:10

    IM/Stroke set
    1 x 150 IM/stroke 3:00 2:30
    2 x 50 fly 1:20 1:00
    1 x 150 IM/stroke 3:00 2:30
    2 x 50 back 1:20 1:00
    1 x 150 IM/stroke 3:00 2:30
    2 x 50 breast 1:30 1:15

    Free/pull set
    2 x 200 moderate 3:20 3:00
    8 x 50 hold same pace on each 1:00 1:00
    2 x 150 last 50 strong 2:30 2:15
    6 x 50 descend 1-3/4-6 1:00 :45
    2 x 100 negative split 1:40 1:30
    4 x 50 warm down 1:10 1:00

    Total: 4050 meters/yards
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    Uncategorized
  2. Great swim w/o.. Thx coach

    400 w/u
    5 100 pull buoy, bilateral breathing, huge pull, long arms
    100 easy backstroke
    10 50's - 25 overkick free- 25 breaststroke, underwater dolphin starts
    100 easy free
    10 25's single arm fly
    10 25's breaststroke
    10 25's backstroke, streamline dolphin back starts
    200 cool

    total 2550
    Categories
    Swim Workouts
  3. 1|11|2017 SCY

    by , January 12th, 2017 at 06:25 PM (Blog)
    Currently: excellent physical shape, poor swimming condition (1 - 2 swims a week)

    SCY
    200 easy with fins on

    10 x 25 fr on 0:30, one breath each, fins

    100 pace efforts all from block
    • 8 x 50 fr on 2:00
    • 1 x 50 br on 2:00
    • 1 x 50 fr on 2:00
    • 12 x 50 on ~2:30 (o-fr / e-br)


    Didn't go under 30 for the fr, barely under 40 for br. No surprise, can't expect to perform well without practicing. Should have more freedom to dedicate to swimming as house repairs finalize, and property claims are accomplished.
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 1/13/17

    by , January 12th, 2017 at 12:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    3 x 100 1:30
    6 x 50 descend 1-3, 4-6 1:00
    12 x 25 4 fly, 4 back, 4 breast :40

    Kick set
    3 x 100 2:15
    3 x 50 up tempo 1:10
    1 x 50 easy swim

    IM/Stroke set
    8 x 25 fly :30
    1 x 50 easy free 1:00
    8 x 25 back :30
    1 x 50 easy free 1:00
    8 x 25 breast :35
    1 x 50 easy free 1:00
    8 x 25 free :30
    1 x 50 easy free 1:00

    Free/pull set
    1 x 400 moderate 5:40
    4 x 100 last 25 strong 1:20
    1 x 400 negative split 5:30
    8 x 50 descend 1-4/4-8 :45

    Warm down
    4 x 50 1:00

    Total: 4500 yards
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 1/12/17

    by , January 11th, 2017 at 04:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 300 4:30
    3 x 100 25st/25fr 1:45
    3 x 100 1:30
    6 x 50 descend 1-3/4-6 1:00

    Kick set
    1 x 200 4:30
    4 x 25 sprint :45

    IM/Stroke set
    1 x 100 free moderate 1:40
    3 x 50 85-90% effort 1:20
    3x through
    50s: RD1 fly, RD2 back, RD3 breast

    Free/pull set
    1 x 100 moderate 1:40
    1 x 200 85-90% effort 3:20
    1 x 100 moderate 1:40
    1 x 100 85-90% effort 1:40
    1 x 100 moderate 1:40
    1 x 50 85-90% effort 1:20
    3x through

    Warm down
    4 x 50 1:00

    Total: 4500 yards
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 1/11/17

    by , January 10th, 2017 at 04:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    1 x 200 3:15
    2 x 100 IM/stroke 1:45
    2 x 100 1:30
    4 x 50 stroke choice 1:00
    1 x 200 3:00
    8 x 25 strong :30

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

    IM/Stroke set
    2 x 100 50fly/50back 1:45
    1 x 200 IM 3:30
    2 x 100 50back/50breast 1:45
    1 x 200 IM 3:30
    2 x 100 50breast/50free 1:45
    1 x 200 IM 3:30

    Kick set #2
    4 x 50 1:15
    4 x 25 sprint :45

    Freestyle/pull set
    1 x 200 moderate 3:00
    1 x 200 last 50 strong 3:00
    1 x 200 negative split 3:00
    1 x 200 moderate 3:00
    1 x 200 strong 90%, 3:00
    1 x 200 easy warm down

    Total: 4400 yards
    Categories
    Uncategorized
  7. Monday 01092017

    by , January 9th, 2017 at 03:19 PM (aztimm's training blog)
    Monday AM team workout @ Sendero

    400 w/u
    200 done 25 kick/25 swim (wore fins)
    200 done 25 drill/25 swim (kept fins on)

    main:
    2 x 250 @ 3:45, done 200 moderate/last 50 fast
    easy 50
    2 x 200 @ 3:00, moderate
    easy 50
    2 x 150 @ 2:10, done 100 moderate/last 50 fast
    easy 50
    2 x 100 @ 1:30, moderate
    easy 50
    100 FAST for time (1:12)

    200 kick, w/board and fins (varied with dolphin, flutter, and back)
    400 pull w/buoy and Catalyst paddles, stretch out
    200 kick, w/board no fins
    300 pull, buoy only

    100 w/d

    TTL: 3700 yards

    air temp was in the mid-30s. chilly, but not crazy cold like it has been. water was warm, but not quite as toasty as normal. actually felt good during this set.

    was a nice set to start off the week, and held decent times. I think this marks 8 days in a row for me swimming, but some days were only 1500 or so. I'm heading out on a trip this Thursday and trying to workout every day until then.
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters GOLD Workout 1/10/17

    by , January 9th, 2017 at 01:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    1 x 150 2:30 2:15
    2 x 75 1:30 1:30 IM
    3 x 50 1:00 :45 descend 1-3
    1 x 150 2:45 kick
    2x through, RD1 intervals left, RD2 intervals right

    IM/Stroke set
    2 x 100 IM 1:45
    3 x 50 stroke descend 1-3 1:10
    3x through
    50s: RD1=fly, RD2=back, RD3=breast

    Freestyle/pull set
    10 x 100
    3 on 1:30
    3 on 1:20
    3 on 1:15
    #10 easy on 2:00
    10 x 75
    3 on 1:10
    3 on 1:05
    3 on 1:00
    #10 easy on 2:00
    10 x 50
    3 on :50
    3 on :45
    3 on :40
    #10 easy on 2:00
    10 x 25 :30 swim 2 fast, 1 easy
    *Last 4 are easy warm down
    For the 100s, 75s, & 50s: Descend each group of three

    Total: 4750 yards
    Categories
    Uncategorized
  9. Sunday 01082017

    by , January 8th, 2017 at 09:20 PM (aztimm's training blog)
    catch-up:
    Thursday: short swim at the end of a gym session:
    600 w/u
    8 x 100 @ 1:30
    200 w/d
    TTL: 1600 yards


    Friday: can't remember all specifics, but the main set:
    broken mile:
    275, 250, 225, etc, with the last a 25. :10 between each
    TTL: 3600 yards


    Saturday: another short swim at the end of a gym session:
    600 w/u
    10 x 100 @ 1:30
    200 w/d
    TTL: 1800 yards


    Sunday: solo swim during lap swim @ Sendero
    initially planned on going to the gym. but after being outside to walk the dogs, I wanted to swim outside too. the water is heated--almost too warm. but it is great to swim outside on a sunny day in January, even if the temp is in the 40s

    700 w/u
    4 x 50 fist drill @ :50
    4 x 50 @ :50, 25 breast/25 free
    4 x 50 @ :50, 25 back/25 back kick (w/fins)
    4 x 50 @ :50, dolphin kick (w/fins and board)

    100 easy

    10 x 100 @ 1:30

    200 w/d

    TTL: 2800
    Categories
    Swim Workouts
  10. Yardage in!!

    I'm so happy! I just entered my yardage on my FLOG and yesterday I killed myself trying to get some good distance to total out the week. It's a short swim week for me as I have family staying over this weekend from San Antonio and have to "host"🙃 meaning short swim week for me.

    friday swim
    1250 w/u
    10 50's mix kick
    6 25's single arm fly
    6 100 pull bout bilateral breathing
    6 25's breaststroke
    1250 mod fast pace free
    total 3900😅🏊🏼💦🏊🏼💦
    Categories
    Swim Workouts
  11. Workout 01/07/17: morning

    by , January 7th, 2017 at 02:15 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull

    4 x 100 on :15sr (even pace) - used snorkel
    1 x 50 kick
    4 x 75 on :10sr (fast last 25) - used snorkel
    1 x 50 kick
    4 x 50 on :10sr (pull)
    2 x 50 skull/swim
    4 x 25 on :05sr (fast)
    2 x 50 perfect stroke
    100 for time - went :58 from the block
    4 x 50 burst/cruise

    100 loosen and out
    [Masters/Rec/2200 yds/60 min]
    ------------------------------------
    Getting into some pacing work with the team. Matt, Eric, Tim, Greg, Meg, Rebecca, and I pushed through this nice little workout. I haven't been in the water much lately, but I have been hitting the gym with my son to keep cardio up and work on some upper body.
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters GOLD Workout 1/9/17

    by , January 6th, 2017 at 04:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    2 x 200 3:10
    4 x 50 stroke 1:10
    2 x 100 1:30
    8 x 25 strong :30

    Kick set
    1 x 100 2:10
    2 x 50 1:10
    4 x 25 sprint :40

    Freestyle set
    1 x 100 1:40
    2 x 75 1:20
    3 x 50 1:00
    4 x 25 :40
    4x through
    RD1: 100=easy, 75s=moderate, 50s=build, 25s=sprint 90%
    RD2: 100=moderate, 75s=build, 50s=sprint 90%, 25s=easy
    RD3: 100=build, 75s=sprint 90%, 50s=easy, 25s=moderate
    RD4: 100=sprint 90%, 75s=easy, 50s=moderate, 25s=build
    *Break 30 seconds between rounds

    IM/Stroke set
    1 x 100 50 stroke/50 free 2:00
    1 x 50 stroke 90% 1:15
    2 x 25 easy free :45
    3x through
    RD1=fly, RD2=back, RD3=breast

    Warm down
    4 x 50 1:00

    Total: 4100 yards
    Categories
    Uncategorized
  13. AWYY January 2017 Workouts 1/9/17- 2/1/17

    by , January 5th, 2017 at 07:43 PM (AWYY Masters)
    As always our actual weekly workouts may deviate from the plan below based on actual in the water progress and the need to modify focus for meets and group and individual goals

    Monday 1/9/17 ~2600yds POWS –Pool Open Water Swim (each lap ~ 70yds)

    DO NOT touch the wall or bottom (except for dolphin diving) for the entire workout. If you need to rest: tread water, or use your recovery stroke, e.g. backstroke, breast, side, etc.

    For this workout the lane lines are removed and buoys placed in the pool. Swimmers swim continuous counter-clockwise laps

    The rest interval (RI) between sets is the time it takes for you to take your goggles completely off/on while treading water in the deep end.

    Start
    Feet 1st deep water entry, surface and tread

    Warm Up
    1 lap; Swim under water to shallow, dolphin dive to bottom, push off bottom, surface and repeat until you can no longer touch the bottom.

    Drills Bilateral/Weak Side Breathing/Breath Control
    5 laps alternate B2- left /and B3 (or B3/ B4 left) , RI= goggles on/off
    5 laps alternate B2- right / and B3 (or B3/ B4 right) , RI= goggles on/off

    Main Set/ Drills
    10 laps Blind with Sighting. Focus on sighting for all laps. Swim blind (with your eyes closed). Lift your head with eyes just above the surface. Open your eyes and take a quick snapshot of your sighting target, without interrupting your stroke rhythm. Separate the sighting stroke from the breathing stroke. Sight and then collapse into your stroke.

    4 laps alternate FAST! / EZ, RI= goggles on/off
    3 laps alternate FAST! Free-blind / backstroke, RI= goggles on/off
    3 laps alternate FAST! Free blind / breaststroke, RI= goggles on/off

    Optional – Group Swim
    2 laps drafting; Follow the swimmer in front as close as possible without touching them, or follow them just to one side of their hip sight off of their bubbles. Switch lead swimmer on 2nd lap

    2 laps group sprint: everyone gets side by side and sprints while staying next to each other in tight formation. On the second lap, start again but switch the other swimmers with inner swimmers.

    Cool Down
    2 laps choice EZ

    --------------------------------------------------------------------------------
    Wednesday 1/11/17 2600yd IM-Sprint

    Warm Up

    100 Choice

    Drills
    4 x 100 (done as: kick / swim by 25); #1= flutter kick / free, #2=br kick/ breast, #3= back kick/ back, # 4= dolphin kick/ fly

    Main Set / Drills
    4 x 100 Reverse IM, 0:15RIn (free-breast-back-fly)
    1 x 100 (fly one-arm drill / fly by 25)
    3 x 200 IM, 0:15RI
    1 x 100 (back “L” drill / back by 25)
    2 x 300 IM, 0:15RI
    1 x 100 (breast 2 kick per one-pull drill / breast by 25)

    Cool Down
    200 Choice

    --------------------------------------------------------------------------------
    Monday 1/16/17 2450yds IM-Endurance

    Warm Up

    200 Choice

    Drills
    1 x 400 IM kick (100 dolphin kick, 100 flutter kick on back, 100 breast stroke kick, 100 flutter kick on stomach)
    4 x 150 (done as 50 drill / 50 swim/ 50 drill)
    1= Catch Up Drill / free/ Catch Up Drill
    2= Chin Surf / fly / Chin Surf
    3= Elbow Snap/ breast/ Elbow Snap
    4= Shoulder Roll/ back/ Shoulder Roll

    Main Set / Drill
    10 x 25 fly, 0:30RI focus on timing and good form
    1 x 100 Free pull
    1 x 250 Back, focus on good form and turns
    1 x 100 Free pull
    1 x 250 Breast, focus on good form and turns
    1 x 100 Free pull

    Cool Down
    200 Choice
    ----------------------------------------------------------------------

    Wednesday 1/18/17 2700yd Sprint-Free

    Warm Up

    3 x 100 Reverse IM, 0:15RI (free-breast-back-fly)

    Drills
    4 x 50 (done as 25 sprint kick / 25 free EZ), 0:10RI

    Main Set
    12 x 25 sprint, 0:30RI
    3 x 100 (25 FAST! / 75 EZ), 0:10RI
    6 x 50 Descend 1-3, 4-6, 0:15RI
    3 x 100 (50 FAST! / 50 EZ), 0:10RI
    3 x 100 Sprint, 0:15RI
    1 x 200 Negative Split
    1 x 200 Build

    Cool Down
    300 non-free


    -----------------------------------------------------------------------


    Monday 1/23/17 2700yd Mid Dist IM/Free

    Warm Up
    200 Choice

    Drills
    1 x 400 IM Kick

    Main Set
    4x:
    1 x 200 IM
    1 x 200 Free, good effort
    1 x 100 One Arm (50 left / 50 right), 1=fly, 2=back, 3= breast, 4=free

    Cool Down

    100 Choice

    -------------------------------------------------------------------

    Wednesday 1/25/17 > 3100yds Grab Bag


    This workout is an eclectic mix of drills and sets to add some spice and variety to our typical workouts.


    Warm Up

    1 x 200 (B3/B5 by 50, i.e. Breathe every 3 strokes, and then every 5 strokes for each 50)

    Drills

    8 x 25 Blind. The goal here is to identify which way you tend to veer, left or right, and to make adjustments to balance out your stroke for straighter swimming (this can be invaluable in open water). EZ swim down the center lane with your eyes closed. Count how many strokes you can take before touching the lane line. Continue to the wall with eyes closed making small adjustments to your stroke mechanics to keep you going straight. If you can do one length straight down the middle of the lane, then reinforce this (to establish consistency) on the remaining lengths.

    2 x 25 Scull with Pull Buoy

    2 x 25 Backwards Swim. Swim feet first down the lane. There may be some trial and error here to figure out how to put it in reverse in the pool.

    2 x 25 Shark Fin Drill. Swim freestyle. During the recovery phase of the stroke, slide your thumb up along your side to your arm pit. Pause with your thumb in your arm pit and then continue the stroke to the entry.

    2 x 25 Tombstone Kick. Flutter kick while holding the kickboard vertically with at least 2/3 of it underwater to maximize resistance.

    2 x 25 Free with Pull Buoy at Ankles.

    2 x 25 Water Polo (dribble/ shoot). Dribble ball to shallow end and back. Dribble by swimming freestyle heads up maintaining control of the ball without touching it (keep it between your arms). At the deep end take one shot into the goal.

    2 x 25 Backstroke Goggle Balance. Lay your goggles on your forehead (no strap) and swim backstroke focusing on maintain stationary head control

    2 x 25 Breaststroke Tennis Ball Drill. Tuck the tennis ball under your chin and hold it in place while swimming breaststroke

    2 x 25 Fly with Underwater Recovery. Focus on the push phase of the fly stroke by swimming butterfly but ending a strong push phase by keeping your hands in the water and sneaking them back to the front. The end of the push should coincide with a strong kick, as your head comes out of the water

    2 x 25 Paddle Head. Place the paddle at the top of your head and swim freestyle. The goal is to not lose the paddle by lifting your head, and keeping enough pressure on it to hold it in place.

    2 x 100. Swim freestyle with a 360 summersault mid-pool and flip turns at each wall

    4 x 25yd IM. Put all four competitive strokes into each 25yd length of the pool. This may mean that you’ll only be taking 2-3 arm strokes for each stroke (fly, back, breast, free)

    Main Set
    12 x 25 Free, 0:20RI. Swim EZ to middle of pool then sprint the last half of the pool, taking your last breath before the flags (i.e. flags to wall = no-breath zone)

    Predict your finishing time for each set and each round of the following. The Rest Interval changes with each of the 3 rounds as follows:
    1st Round = 10 Pop-Ups (in water push ups on edge of deck),
    2nd Round = 10 seconds of Vertical kicking –hands at sides,
    3rd Round = 10 seconds of Vertical Kicking –Hands out of water
    3x:
    1 x 100 Free, RI
    1 x 100 breast, RI
    1 x 100 back, RI
    4 x 25 fly, 0:30 rest

    1 x 300 Choice, good effort

    Cool Down
    (Number of Strangers in the Water) x 100 Choice. Unless you just want more laps this is your chance to get to know others in the pool.

    --------------------------------------------------------------------------
    Monday 1/30/17 2800yd Free-End

    Warm Up/ Drills

    2 x 100 (50 pull /50 kick), 0:15RI

    Main Set
    4 x 200 Descend, 0:15RI
    3 x 300 Build, 0:15RI
    2 x 400 Steady, 0:15RI

    Cool Down
    100 non-free

    -----------------------------------------------------------------------------------
    Wednesday 2/1/17 2600yd Free-Endr

    Warm Up

    1 x 200 (increase breathing pattern by on per 50, e.g. B2L/B3/B4L/B5)

    Drills

    4 x 100 (done as 50 drill/ 50 free)
    1= flutter kick, 2= finger tip drag, 3= thumb scrape, 4 = fist drill

    Main Set
    3x:
    1 x 100 good effort, 0:15RI
    1 x 200 good effort, 00:15RI
    1 x 300 good effort5, 0:15RI

    Cool Down

    1 x 200 non-free
    Categories
    Swim Workouts , Workouts
  14. Sarasota Y Sharks Masters GOLD Workout 1/6/17

    by , January 5th, 2017 at 03:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    3 x 100 1:40
    4 x 75 IM/stroke 1:30
    3 x 100 1:30
    6 x 50 Alternate 1 stroke/1 free 1:00

    Kick set
    1 x 300 50 easy/50 strong 6:30
    6 x 50 Descend 1-3/4-6 1:10

    IM/Stroke set
    1 x 150 IM/free 3:00
    1 x 75 IM 1:30
    1 x 50 stroke 1:15
    3 x 25 stroke :40
    3x through
    150s: Fly/Free, Back/Free, Brst/Free by 50
    50s & 25s: Rd1=fly, Rd2=back, Rd3=breast

    Free/pull set
    1 x 300 negative split 4:15
    4 x 75 last 25 strong 1:10
    1 x 300 negative split 4:00
    4 x 75 last 50 strong 1:05
    1 x 300 Best effort

    Warm down
    4 x 50 1:00

    Total: 4550 yards
    Categories
    Uncategorized
  15. Power & Swim

    Okee doke, already wrote my blog and it did it go through🙃
    I can't wait till next week! I get my new phase w/o, not really so much a fan of the power phase. Plus with my trainer and coach both gone for the holidays all this gets kinda lonely, not hearing any input, or my coach telling " one more one more". I do see and feel myself getting better and stronger, just want to hear it from my superiors!!😆😅

    Power

    Snatch 25# fast 2 sets
    Swing 35# fast 2 sets
    lundge jump fast 2 sets
    Spd skiers fast 2 sets
    slam MB 15# fast 2 sets
    tuck jumps fast 2 sets
    Asst pulls slow 2 sets
    push ups slow 2 sets
    goblet sqts 30# slow 2 sets

    Swim

    400 w/u
    10 50's mix kick
    10 50's Mix kick fast
    6 100's pull bouy
    6 25's breaststroke
    400 free mod fast pace
    Categories
    Uncategorized
  16. Year in Review / Preview

    by , January 4th, 2017 at 09:03 PM (Of Swimming Bondage)
    Unfortunately, there was a little prophecy from my Year in Review / 2016 Preview (http://forums.usms.org/entry.php?37755) as the post ended with a paragraph that included, "...Unless I have blown my shoulders out..." I should be more careful of what I write!

    2016 Year in Review

    High-level metrics for 2016:



    • I had an absolute banner year for adding pools - with 49 new pools bringing my total up to 268. Check out the post here - http://www.1001pools.com/single-post...ear-in-Preview.
    • In aggregate, I worked out in 64 different pools over the year. The top 10 pools I trained in were:


    1. My pool - 123 swims
    2. Cactus - 22 swims
    3. Valley of the Sun JCC - 19 swims
    4. Burlingame Aquatic Center (CA) - 9 swims
    5. Pleasant Valley Aquatic Center (CA) - 8 swims
    6. Stanford - 5 swims
    7. Westmoor Giammona (CA) - 5 swims
    8. Greensboro Aquatic Center - 4 swims (e.g., 4 days of Nats)
    9. McDowell Mountain Ranch (AZ) - 4 swims
    10. Ventura Aquatic Center (CA) - 3 swims


    • Swam 267 days of the year, which is pretty much my average for the last 5 years, but I would have been much higher had I not almost stopped swimming for most of December once I got my MRI results.
    • Total yardage swim was 780K SCY-equivalents which is right where I wanted to be (e.g., averaging 15K per week) and my 4th longest year:

      1. 2011 - 968K SCY equivalents
      2. 2012 - 901K SCY equivalents
      3. 2010 - 789K SCY equivalents
      4. 2016 - 780K SCY equivalents
      5. 2009 - 762K SCY equivalents
      6. 2014 - 753K SCY equivalents
      7. 2015 - 712K SCY equivalents
      8. 2013 - 641K SCY equivalents
      9. 2008 - 555K SCY equivalents
      10. 2007 - 456K SCY equivalents
      11. 2001 - 426K SCY equivalents
      12. 2002 - 313K SCY equivalents
      13. 2003 - 274K SCY equivalents
      14. 2004 - 251K SCY equivalents


    Note that I swam so little in 2005 and 2006 that I didn't even track it; those were the super-high-growth years of my last company and years where I was shuttling back & forth between US, Europe, India and Japan a lot.


    • On the business travel front, it wasn't such a hot year as I recorded my max days of any business travel (112 vs. 105 last year) in the last decade since I've been tracking that. That is definitely going in the wrong direction as I was 89 days in 2012, then 100, 101, and 105 over 2013-2015.
    • On the upside, I guess I managed to do more day trips and/or flew more early morning flights as I only slept away from home on business trips 66 nights, which is down from 72 nights last year. Whoo-hoo! Almost a week more in my own bed


    On the competition front, I managed to race well in the SCY season and still managed to record some Masters best times:

    • 1000 free
    • 1650 free
    • 50 back


    I suspect that I am going to have to soon give up the hope of still being able to improve my times as I continue to age, as this list keeps getting shorter.

    2017 Preview (aka Rehab for Indy)

    As referenced in my last post, I am finally in the process of fixing my long ailing left shoulder. While the MRI results looked ominous, my appointment with my orthopedist was, all things considered, better than I expected. The high-level / best news is that he doesn't seem too concerned about the partial tear. He did caveat that, as he has no baseline MRI other than this, he cannot tell if it this is a recent 'trauma-based' tear, if it's due to long-term overuse or, even if it's just natural decay that many of us get as we age. He believes that the two major contributors to my pain are bicep tendinosis and rotator cuff tendinitis. For now, he's prescribed PT, some slightly stronger NSAIDs and he strongly cautioned me to plan for ...


    • 6~8 weeks of no swimming and no other sports with rotation (I can kick)
    • Not to start back swimming until I feel pain free and the PT feels like he thinks I'm ready to do so
    • ... and when I start back, to do so very gradually


    As this definitely shoots my SCY season to hell and as I never really train for LCM, I've set my mind on 2017 as my Year of Rehab with a longer-term racing plan to be back in top form by Indianapolis Nationals in 2018. I might get there sooner, but I also want to take the time to fix this now (in service of my ultra-long-term goal of finally setting a National Record when I hit the 90-94 age group!).

    For the time being, I'm going to focus on the PT and mix together yoga (which he OK'd), treadmill running, dog-walking and hiking for some semblance of aerobic activity. When I get the opportunity to go to a new pool (www.1001pools.com), I'll do a 1500 kick, but I find pure kicking workouts so boring that I doubt I'll be in the water much unless it is to 'bag' a new pool.

    Updated January 4th, 2017 at 09:41 PM by pwb

    Categories
    Planning
  17. Sarasota Y Sharks Masters GOLD Workout 1/5/17

    by , January 4th, 2017 at 01:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:10 3:00
    2 x 100 1:40 1:30
    3 x 50 stroke choice 1:15 1:15
    2x through

    Kick set
    2 x 150 50 strong/50 easy/50 strong 3:15

    Stroke set
    1 x 100 1:40
    1 x 50 1:10
    4 x 25 :40
    3x through
    100s: 50 stroke/50 free
    25s: Strong
    Rd1=fly, Rd2=back, Rd3=breast

    Free/pull set
    3 x 100 1:30 1:20 1:15
    3 x 75 1:15 1:10 1:05
    3 x 50 1:00 0:50 0:45
    3 x 25 0:35 0:30 0:20
    3x through – RD1 intervals left, RD2 middle, RD3 right
    *Break 30 seconds between rounds
    100s: Descend 1-3
    75s: Build
    50s: Be consistent on all three swims
    25s: Sprint

    Warm down
    4 x 50 1:00

    Total: 4600 yards
    Categories
    Uncategorized
  18. Wednesday 01042017

    by , January 4th, 2017 at 12:57 PM (aztimm's training blog)
    Wednesday AM masters swim workout @ Sendero, SCY

    400 w/u

    4 x 75 @ :10 rest, done 25 kick/25 drill/25 swim

    4 x 75 @ 1:15, build by 25

    100 easy

    main set:
    17 x 100 (in honor of 2017), done as:
    3 rounds of:
    --desc 1-3
    --easy
    --fast
    finishing up with a very easy, then a fast 100 for time.
    I did the first 3 @ 1:25, then dropped back to 1:30 (more time for the very easy before the fast)

    200 kick w/fins, I did 50 fly-back-free-breast (stopped to take off fins before breast)

    350 pull

    150 w/d

    TTL: 3500 yards


    there was a new guy who was just planning to swim laps on his own, but the coach and a few swimmers convinced him to swim with us. although he wore board shorts, I could tell during warm-up that he was fast.
    he started the 100s with the fast guy and I, but when I dropped back this new guy kept going.
    I chatted with him after, he had just moved here from Hawaii and is used to swimming o/w. I told him that if he was that fast in board shorts (with pockets), he'll fly through the water in a jammer or brief.

    I thought the set was good. challenging for me... I've been wondering if I could hold a 1:25 interval, and the answer is: not for very long. I probably could have suffered through a few more, or grabbed some paddles. so now my goal is the next time I do something like this to try 1-2 more at the faster interval.
    hard to imagine, but I remember back when I was in very good shape (and a good 20+ pounds lighter) I was able to do 10 x 100 @ 1:20

    temp was a little chilly, upper 30s. but as always, the water was nice and warm.
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters GOLD Workout 1/4/17

    by , January 3rd, 2017 at 12:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    2 x 150 2:30
    4 x 75 1:15
    6 x 50 stroke 2 fly, 2 back, 2 breast 1:15
    3 x 100 1:30

    Kick/IM/Stroke/Free set
    1 x 75 kick 1:30
    1 x 75 stroke 1:30
    1 x 75 IM 1:30
    1 x 75 free 1:30
    4x through
    75 strokes: Rd1=fly, 2=back, 3=breast, 4=free
    75 IMs: Descend 1-4
    75 freestyles: Descend 1-4

    Free/pull set
    3 x 50 descend 1-3 1:00
    1 x 50 90% 1:15
    3 x 75 descend 1-3 1:15
    1 x 75 90% 1:30
    3 x 100 descend 1-3 1:30
    1 x 100 90% 2:00
    3 x 200 descend 1-3 3:00
    1 x 200 90%

    Warm down
    4 x 50 1:00

    Total: 4300 yards
    Categories
    Uncategorized
  20. Wuh?

    by , January 2nd, 2017 at 04:57 PM (Alex's swim journal)
    It's been more than a year since I've posted... wuh? Guess things have been crazy busy. Tomorrow I'm headed to Perú for the rest of the week and through the weekend... Maybe a swim at altitude in Cuzco.

    Swimming has been very sporadic, so I'm way out of shape. Today I got in and did:

    2K/40:00:

    10 x 200 free on 4:00 (alt. fr/pull w/buoy)
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    Uncategorized