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  1. Sarasota Y Sharks Masters GOLD Workout 10/23/17

    by , October 21st, 2017 at 10:53 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    4 x 75 1:30 IM/stroke
    8 x 50 1:00 choice

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

    Stroke set
    4x
    1 x 25 :40
    1 x 50 1:10
    1 x 75 1:30
    [RD1 fly-back-brst, RD2 brst-fly-back, RD3 back-brst-fly, RD4 choice]

    Free/pull set
    2 x 300 4:15 long & strong
    2 x 200 2:45 neg split
    2 x 100 1:20 desc
    2 x 50 :45 strong

    Sprint set
    3 x 50 1:30 best stroke fast
    1 x 50 1:30 easy
    3 x 50 1:30 free fast
    1 x 50 1:30 easy
    3 x 50 1:30 choice fast
    [Be consistent on all 3 fast swims per group]

    Warm down
    4 x 50 1:00

    Total: 4250
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters GOLD Workout 10/20/17

    by , October 19th, 2017 at 02:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 100 1:45 50st/50fr
    4 x 50 :50 choice

    Kick set
    8 x 50 1:15 25fast/25easy

    Main set
    4x
    4 x 25 :40 perfect stroke
    2 x 50 1:05 desc
    1 x 100 2:00 IM/stroke
    [RD1 fly, RD2 back, RD3 brst, RD4 free]

    Free/pull set
    4 x 150 2:15 long & strong
    4 x 150 2:05 desc 1-4
    4 x 150 1:55 strong

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
    Uncategorized
  3. Tues-Wed Oct. 17-18

    by , October 19th, 2017 at 12:12 PM (The FAF AFAP Digest)
    Tuesday:

    Did 5-6 miles on the treadmill and went to the gym. Did some of the following:

    RC exercises
    straight arm dips
    seated rows
    med ball slams (10)
    hip thrusters
    extreme angle squat, 5:00
    single leg stand in streamline on flat side of bosu, 1:00 each leg
    flutter kicks ion back in streamline on bosu, 100
    leg extensions
    decline straight leg raises
    good mornings



    Wed: Swim/SCY @ Pitt

    Warm up:

    550 various
    8 x 25 kick @ :40
    8 x 50 drill + swim, IM order @ 1:10
    -- I did them swim + kick

    Main sets:

    6 x 100 IM @ 1:55
    -- I did these alt back kick & free
    8 x 50, IM order, 25 fast (100 pace) + 25 EZ @ 1:00
    50 EZ

    6 x 100 IM or stroke @ 1:55
    -- I did the alt back kick & free
    8 x 50, IM order, 25 fast (100 pace)+ 25 EZ @ 1:10
    50 EZ

    1 x 50 sprint @ 1:00
    1 x 50 EZ @ 2:00
    1 x 100 IM or stroke sprint @ 2:00
    1 x 50 EZ @ 2:00
    1 x 50 sprint @ 1:00
    1 x 150 EZ

    Total: 3750


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


    Whew, I could feel the drylands at practice the next day ... I can't say the gym is inspiring me too much these days, hence the sparse attendance. I may just do core work and plyos this year.

    As usual, by the time we got to the sprints the last 20 minutes of practice, I was a bit blasted from all the aerobic work. And there wasn't enough recovery time/swimming do go AFAP. I did 3 x 50 breast @ 100 pace (29s) and one 100 back kick where I tried some (:59). I was afterward.
  4. Tues-Wed Oct. 17-18

    by , October 19th, 2017 at 12:12 PM (The FAF AFAP Digest)
    Tuesday:

    Did 5-6 miles on the treadmill and went to the gym. Did some of the following:

    RC exercises
    straight arm dips
    seated rows
    med ball slams (10)
    hip thrusters
    extreme angle squat, 5:00
    single leg stand in streamline on flat side of bosu, 1:00 each leg
    flutter kicks ion back in streamline on bosu, 100
    leg extensions
    decline straight leg raises
    good mornings



    Wed: Swim/SCY @ Pitt

    Warm up:

    550 various
    8 x 25 kick @ :40
    8 x 50 drill + swim, IM order @ 1:10
    -- I did them swim + kick

    Main sets:

    6 x 100 IM @ 1:55
    -- I did these alt back kick & free
    8 x 50, IM order, 25 fast (100 pace) + 25 EZ @ 1:00
    50 EZ

    6 x 100 IM or stroke @ 1:55
    -- I did the alt back kick & free
    8 x 50, IM order, 25 fast (100 pace)+ 25 EZ @ 1:10
    50 EZ

    1 x 50 sprint @ 1:00
    1 x 50 EZ @ 2:00
    1 x 100 IM or stroke sprint @ 2:00
    1 x 50 EZ @ 2:00
    1 x 50 sprint @ 1:00
    1 x 150 EZ

    Total: 3750


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


    Whew, I could feel the drylands at practice the next day ... I can't say the gym is inspiring me too much these days, hence the sparse attendance. I may just do core work and plyos this year.

    As usual, by the time we got to the sprints the last 20 minutes of practice, I was a bit blasted from all the aerobic work. And there wasn't enough recovery time/swimming do go AFAP. I did 3 x 50 breast @ 100 pace (29s) and one 100 back kick where I tried some (:59). I was afterward.
  5. Sarasota Y Sharks Masters GOLD Workout 10/19/17

    by , October 18th, 2017 at 03:15 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:15
    6 x 50 1:05 stroke 2 of each
    3 x 100 1:30
    12 x 25 :30 choice

    Kick set
    3 x 100 2:15 desc
    6 x 25 :45 sprint

    Main set
    4x
    1 x 100 2:00 IM
    1 x 25 :45 easy
    2 x 50 1:15 strong
    1 x 25 :45 easy
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Free/pull set
    2x
    3 x 100 1:30 long & strong
    3 x 75 1:05 neg split
    3 x 50 :50 desc
    3 x 25 :30 fast

    Warm down
    4 x 50 1:00

    Total: 4350
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 10/18/17

    by , October 17th, 2017 at 03:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    4 x 100 2:00 50st/50fr
    6 x 50 :50 desc 1-3/4-6

    Main set
    6x
    1 x 50 1:10 moderate
    5 x 25 :40 sprint
    1 x 25 :40 easy
    [RD1/4 kick, RD2/5 stroke, RD3/6 choice]

    Free/pull set
    3 x 100 1:30
    3 x 100 1:20
    3 x 100 1:15
    1 x 100 2:00 easy
    [desc each group of 3]

    3 x 75 1:10
    3 x 75 1:05
    3 x 75 1:00
    1 x 75 2:00 easy
    [desc each group of 3]

    3 x 50 :50
    3 x 50 :45
    3 x 50 :40
    1 x 50 1:00 easy
    [desc each group of 3]

    Warm down
    4 x 50 1:00

    Total: 4550
    Categories
    Uncategorized
  7. Sun-Mon Oct. 15-16

    by , October 16th, 2017 at 04:06 PM (The FAF AFAP Digest)
    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    500 various
    100 scull
    8 x 25 shooters @ :40
    50 EZ

    Main sets:

    8 x 30 burst to 15m, cruise back from the blocks
    100 EZ

    8 x (25 AFAP w/fins + 75 EZ) @ 3:00
    50 EZ

    10 x 50 cruise free @ :20 rest
    200 EZ

    Total: 2750



    Monday: Swim/SCY/Solo @ LA Fitness

    3200 cruise


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


    Well, I made another attempt at AFAP 25s. My times were about the same as pre-surgery with the exception of fly being a tick slower. Fly feels the hardest right now. Between last Friday's workout, these 25s and doing some starts, I almost feel like a real swimmer again! Today, I just cruised. I was tired from Sunday's effort and I'm told garbage yards promotes vascularization.
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters GOLD Workout 10/17/17

    by , October 16th, 2017 at 01:48 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:45
    6 x 50 1:05 stroke 2 of each
    3 x 100 1:30

    Kick set
    2x
    1 x 125 2:45
    3 x 25 :45 sprint

    Sprint set
    4x
    1 x 25 :45
    1 x 50 1:00
    1 x 75 1:15
    1 x 100 1:45
    [RD1 100 fast, RD2 75 fast, RD3 50 fast, RD4 25 fast]
    [All swims are choice]

    Main set
    4x
    1 x 50 1:00 perect stroke
    1 x 50 1:00 easy free
    1 x 100 2:15 strong
    [RD1 best stroke, RD2 choice stroke, RD3/4 choice including free]

    Free/pull set
    6 x 200 3:00 neg split

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  9. Fri-Sat, Oct. 13-14

    by , October 15th, 2017 at 11:11 AM (The FAF AFAP Digest)

    Friday: Swim/SCY @ Pitt


    I did 7 miles on the treadmill during the day. Was worried I'd be tired at practice, but the legs held up.

    Warm up:

    500 various
    50 scull

    4 x 200 with some weird breathing pattern
    -- I alternated free and kick
    -- a 200 seemed really long on the arms

    6 x 50, work SDK @ 1:00
    50 EZ

    Main sets:

    4 rounds:
    4 x 25 @ :45, extra :30
    -- there was a pattern, but I did them all Im order @ 100 pace
    50 EZ

    4 rounds:

    8 x 25 sprint @ :50
    100 EZ
    -- I did them with fins: back (12s), fly (12s), breast (13s), and back kick (11s) @ 100 pace
    -- I was surprised I could make 8 x 25 fly, but the interval was generous
    -- I was also pretty shocked that I could hold 11s on the back kick after all that 100 pace work

    1 x 50 @ 100 pace
    1 x 50 EZ
    1 x 50 fast
    1 x 150 EZ

    -- No, I was beat so just cruised 300 more all EZ

    Total: 3800


    Saturday:

    10 mile hike in Frick park


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


    I was really beat after Friday's practice, even though it was mostly 25s. When you do 48 of them @ 100 pace, that's tiring. I'm going to head to BP later today.
    Categories
    Swim Workouts
  10. Workout 10/14/17: morning

    by , October 14th, 2017 at 03:57 PM (Maple Syrup with a Side of Chlorine)
    4 x 100 swim on :20sr
    1 x 100 kick on :20sr
    4 x 50 pull on :20sr [extra 50]
    4 x 50 burst and cruise on 1:15

    8 x 75 k-s-p on 1:40 [did 10 on 1:20]
    4 x 150 on :20sr 50 non-free into 100 even pace [2:15 interval plus easy 100]
    2 x vertical kick into 50 strong
    2 x wall kick with pushoff

    100 loosen and out
    [Masters/Rec/2500 yds/60 min]
    -------------------------

    Full house this morning with Greg, Noah, Rebecca, Mary, and Kevin...always nice to see. My wife and I went for a 5+ mile hike yesterday on a new trail for us. The leaves have really hit peak color in SW VT and it was a nice trail to a remote pond.

    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters GOLD Workout 10/16/17

    by , October 13th, 2017 at 03:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 100 1:45
    10 x 50 1:05 alt 1stroke/1free

    Kick set
    2x
    3 x 50 1:15 desc 1-3
    1 x 100 2:15 strong

    Free/pull set
    3 x 100 1:30 long & strong
    4 x 75 1:05 neg split
    5 x 50 :50 desc 1-3
    5 x 50 :45 desc 1-3
    4 x 75 1:00 neg split
    3 x 100 1:20 long & strong

    Stroke sprint set
    9 x 25 :35 fly alt 2 fast, 1 easy
    9 x 25 :35 back alt 2 fast, 1 easy
    9 x 25 :35 brst alt 2 fast, 1 easy
    9 x 25 :35 free alt 2 fast, 1 easy

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  12. Wed, Oct. 11

    by , October 13th, 2017 at 10:57 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    I had to leave practice early to drive to Baltimore, so arrived early and did this before the official workout started:

    Warm up:

    500 various
    100 scull
    10 x 25 shooters @ :40
    50 EZ

    while they were doing 400 various, I did:
    5 x 50 burst + cruise
    50 EZ

    Main sets:

    16 x 25 @ :40
    -- they were doing some pattern, but I did them 100 pace IM order with an easy one in the middle
    -- my times seemed pretty fast, probably because we got to swim in the deep end bc the club kids weren't there

    I really needed a 100 EZ here, but we went into:

    1 x 300 IM, break :10 @ 75s
    1 x 200 IM, break :5 @ 50s
    1 x 100 IM
    50 EZ

    -- Way tooo much arm work for me, so I did them all up tempo backstroke kick.

    2 rounds:
    4 x 50 fly and back w/fins, hold best average @ 1:00
    1 x 50 EZ @ 1:00

    The first round was a disaster for me, I cramped on a couple efforts and only got out one fast 50. The second round, backstroke, was cramp free. I only did 3 of them but went 27, 27, 26. A best average set is a bit much for me after only 5 weeks of swimming ...

    200 EZ

    Total: 2800


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


    I left to drive to Baltimore. The news wasn't quite as terrible as I feared. My left subclavian vein did re-close to some degree (which I could tell) after the venoplasty. (Apparently, there is a recoil effect.) But Dr. Lum estimates that it is 50% open. It was 70% closed before. The axillary vein on the right side is a dead loss, completely occluded. But the subclavian has opened a tiny bit more and I have a good collateral. The fact that I have a good collateral means that the problem has been brewing for years. I have to be on blood thinners until Thanksgiving (6 months post surgery). I will be happy to get off them! And swimming should not cause any further damage because the ribs, scalenes and pec minors are gone, decompressing the area and leaving more room for collaterals.
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters GOLD Workout 10/13/17

    by , October 12th, 2017 at 11:31 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    6 x 50 1:05 stroke 2 of each
    3 x 100 1:30
    12 x 25 :30 strong

    Kick set
    3x
    4 x 25 :45 mod
    1 x 50 1:15 fast

    Stroke set
    4x
    4 x 25 :40 perfect stroke
    3 x 50 1:10 desc 1-3
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Free/pull set
    2x
    4 x 150 2:15 neg split
    1 x 150 best effort

    Warm down
    4 x 50 1:00

    Total: 4350
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters GOLD Workout 10/12/17

    by , October 11th, 2017 at 11:46 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 50 1:15 kick
    4 x 100 1:30
    4 x 50 1:05 stroke

    Main set
    3x
    1 x 100 2:15 kick
    1 x 100 2:00 stroke choice
    1 x 100 2:00 IM
    1 x 100 1:45 free
    [Desc by round]

    Sprint set
    1 x 25 :30 fast
    1 x 25 :30 easy
    2 x 25 :30 fast
    1 x 25 :30 easy
    3 x 25 :30 fast
    1 x 25 :30 easy
    4 x 25 :30 fast
    1 x 25 :30 easy
    5 x 25 :30 fast
    1 x 25 :30 easy
    [All swims are choice]

    Free/pull set
    1 x 400 5:45 long & strong
    2 x 200 3:00 neg split
    4 x 100 1:30 desc 1-4
    8 x 50 :50 hold strong pace on each

    Warm down
    4 x 50 1:00

    Total: 4700
    Categories
    Uncategorized
  15. Oct 7-10

    by , October 11th, 2017 at 11:16 AM (The FAF AFAP Digest)

    Saturday:


    10+ mile hike


    Sunday:

    1500 EZ at Bethel Park. Wanted to do a sprint workout, but was too tired and so abandoned the effort


    Monday:

    off


    Tuesday: Swim/SCY/Solo


    Warm up:

    500 various
    100 scull
    2 x (4 x 25 burst cruise + 50 EZ)
    50 EZ

    Main sets:
    2 rounds:
    20 x 25 IM order @ 100 pace @ :40
    200 EZ

    10 x 50 cruise, alt free & kick @ :20 rest
    150 EZ

    Total: 3000


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


    Driving up to Hopkins later today for a bilateral ultrasound. I'm estimating a 95% chance that my left side mid-subclavian vein has re-closed. I may stop in at Pitt on the way for a bit.
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters GOLD Workout 10/10/17

    by , October 9th, 2017 at 03:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 125 2:15
    4 x 75 1:30 IM/stroke
    6 x 50 1:00 choice

    Kick set
    6 x 75 1:45 last 25 fast

    Sprint set
    10 x 75 1:15 choice stroke or free
    [Alt 1 easy, 1 sprint]

    Stroke set
    4 x 125 2:30 IM [1-50fly, 2-50back, 3-50brst, 4-50choice]
    4 x 75 1:30 IM desc 1-4 [no free]

    Free/pull set
    6 x 150 2:15 desc 1-3/4-6
    6 x 75 1:05 desc 1-3/4-6

    Warm down
    4 x 50 1:00

    Total: 4650
    Categories
    Uncategorized
  17. Workout 10/07/17: morning

    by , October 7th, 2017 at 09:30 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 50 Quarter's Strong

    Broken Mile:
    3 x 100 on 2:00
    4 x 150 on 2:45
    3 x 200 on 3:30
    3 x 50 on 1:00

    50 easy and out (I left early to head out leave peaking in Southern VT and the NW Pioneer Valley of Mass)
    [Masters/Rec/2400 yds/50 min]


    **Woodford, VT**


    **Mount Sugarloaf, Mass**
    Categories
    Swim Workouts
  18. Thur-Fri, Oct 5-6

    by , October 7th, 2017 at 10:39 AM (The FAF AFAP Digest)

    Thursday:


    Did 2600 almost all easy in the pool and was on the treadmill.


    Friday: Swim/SCY @ Pitt

    Warm up:

    400 various
    6 x 50, did them 15m UW each length @ 1:00
    8 x 25 @ :45, did some burst SDKs
    50 EZ

    Main sets:

    8 x 25 sprint @ 1:00 (did 100 pace)
    50 EZ

    4 rounds:
    1 x 50 kick AFAP @ 1:30
    1 x 50 EZ @ 1:30
    -- I couldn't do this set even 100% healthy and in shape ... not enough rest
    -- so I did the kicks 100ish pace
    -- 3 = 35s (back kick), 1 w/fins = 24

    8 x 25 sprint @ :50 (did 100 pace)
    50 EZ

    2 x (50 AFAP kick + 50 EZ @ 1:30
    -- cruised all 4 50s, really needed a break

    8 x 25 sprint @ :40 (did 5 @ 100 pace and cruised 3, getting tired)
    50 EZ

    2 x (50 AFAP kick + 50 EZ) @ 1:30
    -- did 1 fast flutter kick with fins (26) and cruised the last 3

    4 x 25 sprint @ :30
    -- did this as a broken IM @ 100 pace
    50 EZ

    1 x 50 AFAP kick - no, was toast
    100 EZ

    Total: 2700


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


    Well, that was a beat down of a sprint conditioning workout ... at least for me! That middle set of 4 rounds of fast kicking really zapped me. But I think 35s are decent times for a 50 kick right now. I swam the 8 x 25 set right after pretty well, but then I was dead the rest of the workout and muddled through. Still, on the whole, my 100 pace times were the fastest they've been since I got back in the pool. Coach Bill said he thinks I'm improving every workout.
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters GOLD Workout 10/9/17

    by , October 6th, 2017 at 02:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    6 x 25 :40 stroke
    3 x 100 1:30
    6 x 25 :30 choice

    Kick set
    1 x 200 4:30
    6 x 25 :40 sprint kick

    Free/pull set
    1 x 400 6:00
    1 x 300 4:30
    1 x 200 3:00
    1 x 100 1:30
    1 x 100 1:20
    1 x 200 2:40
    1 x 300 4:00
    1 x 400 5:20

    Stroke set
    6x
    7 x 25 :40
    [1/2 perfect stroke, 3/4 build, 5/6 sprint, 7 easy]
    [RD1 fly, RD2 choice, RD3 back, RD4 choice, RD5 brst, RD6 choice]

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters GOLD Workout 10/6/17

    by , October 5th, 2017 at 12:35 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    3 x 100 1:30
    4 x 75 1:30 IM/stroke
    6 x 50 1:00 desc 1-3/4-6

    Kick set
    8 x 50 1:15 alt 1fast/1easy

    Main set
    4x
    4 x 25 :40 sprint 20, shut it down
    2 x 50 1:10 build
    1 x 100 2:00 IM/stroke fast
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Free/pull set
    1 x 100 1:30 easy
    1 x 100 1:30 strong
    1 x 100 1:30 easy
    2 x 100 1:30 strong
    1 x 100 1:30 easy
    3 x 100 1:30 strong desc 1-3
    1 x 100 1:30 easy
    4 x 100 1:30 strong be consistent on pace

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
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