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  1. Sarasota Y Sharks Masters GOLD Workout 10/2/17

    by , September 30th, 2017 at 12:07 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 desc 1-3/4-6
    6 x 50 1:15 kick desc 1-3/4-6

    Free/pull set
    3 x 200 3:00 long & strong
    2 x 200 2:45 desc

    Main set
    9 x 50 :50 free
    9 x 50 1:10 brst
    9 x 50 1:05 back
    9 x 50 1:05 fly
    [Alt 1 easy, 2 fast - easy swims can be freestyle]

    Warm down
    4 x 50 1:00

    Total: 4400
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  2. 9|29|17 Entire outdoor pool to self (26 yards)

    by , September 29th, 2017 at 06:36 PM (Blog)
    WARMUP
    572 ez FR (11 laps)

    STROKE
    4 x 208 BR on 5:00 (worked walls, pullouts, and breathing)

    KICK
    1 x 26 flutter kick from block afap

    LP
    3 x 104 FR [(broken at 26 yds on 0:30, 2 breaths ea length) plus a 50 ez with TYR snorkel having blue restrictor on] on 4:00

    WARMDOWN
    150 FR with fins and snorkel, very slow, with fast rotation/roll


    A shavedown before a workout is a dandy way to boost ones confidence.

    The TYR blue restrictor hole is about the size of a pea. Have to zip-tie it on because it keeps popping off. Assume it restrictive breathing might provide some benefit.




    .

    Updated September 29th, 2017 at 10:16 PM by __steve__

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  3. Thursday, Sept 28

    by , September 29th, 2017 at 10:17 AM (The FAF AFAP Digest)

    Swim/SCY @ Pitt

    Warm up:


    400 various
    8 x 25 back kick @ :40
    50 EZ
    8 x 25 of something ... @ :40
    -- I did odds = fly @ 100 pace, evens = EZ
    50 EZ

    Main sets:

    12 x 50 IM order with good breakouts @ 1:00
    I did: 3 x (4 x 50)
    -- 25 fly @ 100 pace + 25 EZ back
    -- burst SDK + cruise
    -- back, 12.5 UW each length
    50 EZ

    6 rounds:
    2 x 50, odds = fast @ 1:15 (I did them @ 100 pace), evens = EZ
    -- I missed one fast 50 while looking for a nose clip that fell off my suit
    4 x 25, odds = EZ, evens = fast @ :30 (did a few AFAP, most 100 pace)
    100 EZ

    100 EZ

    8 x 25 breast @ 100 pace (13s)
    -- I hung around to do these with a lane mate who was doing fly
    -- was surprised that I could do this actually
    50 EZ

    Total: 3650


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


    My 100 pace seems a bit smoother and faster. One my 50 backstroke kicks was a 23 high. I didn't feel as exhausted after this workout, which is a good sign. I've done a few all out 25 kick and 25 breast efforts. But in general I'm a bit leery of going AFAP on free or back with my rapid fire turnover. Still easing into it ... Although I'm sure some of it is mental. It takes some mental effort to go truly all out and my brain is rusty.
    Categories
    Swim Workouts
  4. 9|28|17 26 yard pool

    by , September 28th, 2017 at 04:23 PM (Blog)
    5 x 208 fr on 5:00 (2 min rest or less)

    156 one arm drill
    • dead arm facing back, alternate left and right arm per 52 yard

    520 kick (10:50)
    • alternate lengths with flutter and frog

    312 with fins doing various fun drills

    26yd fly from block fast

    26yd br from block fast

    13 months have passed since last attended swim meet. I'll do one before 2018

    Updated September 28th, 2017 at 04:32 PM by __steve__

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  5. Sarasota Y Sharks Masters GOLD Workout 9/29/17

    by , September 28th, 2017 at 01:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:30 IM/stroke
    4 x 100 1:30

    Kick set
    4 x 125 2:45 last 25 fast

    Main set
    4x
    1 x 50 1:00 25fast/25easy
    1 x 50 1:00 fast
    1 x 50 1:00 easy
    2 x 25 :40 sprint 20, shut it down
    2 x 25 :40 fast
    2 x 25 :40 easy
    [RD1/2 stroke choice, RD3/4 choice-free]

    Free/pull set
    15 x 100 1:30 alt 2 strong/1 easy

    Warm down
    4 x 50 1:00

    Total: 4500
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  6. Sarasota Y Sharks Masters GOLD Workout 9/28/17

    by , September 27th, 2017 at 02:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2x
    1 x 200 3:15
    3 x 50 1:05 stroke 1 of each
    3 x 50 1:00 desc 1-3
    1 x 200 4:30 kick

    Main set
    3x
    1 x 50 1:15 kick
    1 x 50 1:15 drill
    1 x 50 1:15 perfect stroke
    1 x 200 3:30 IM
    [50s: RD1 fly, RD2 back, RD3 brst]
    [Fly drill: fly arm stroke w/flutter kick working on driving head and arms forward]
    [Back drill: 2-arm swim working on entry placement of hands (wide)]
    [Brst drill: brst arm stroke w/ flutter kick working on fast hands recovery]

    Sprint set
    2x
    2 x 50 :50 [:40]
    3 x 50 :55 [:45]
    4 x 50 1:00 [:50]
    [RD1 best stroke, RD2 free intervals right]
    [As intervals increase maintain same sprint effort]

    Free/pull set
    3 x 150 2:10 last 50 strong
    3 x 150 2:00 desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4450
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  7. Mon-Tues, Sept 25-26

    by , September 27th, 2017 at 12:07 PM (The FAF AFAP Digest)

    Monday:


    was on the treadmill and did 2000 EZ at LA Fitness


    Tuesday: Swim/SCY @ Pitt

    Warm up:

    400 various

    16 x 25 back kick @ :40
    -- just cruised these ...

    Main sets:

    16 x 25 @ :40
    -- can't remember exactly what was assigned, def some backstroke
    -- I did the first 10 x 25 odds = fly (! first time) evens = EZ and some shooters and power kicks on the rest

    5 x 100 back @ 1:50
    -- I did odds back, evens back kick < 1:10

    8 x 50 @ 1:00 (did 9 inadvertently)
    -- I did 25 fast back @ 100 pace with fins (13s) + 25 EZ
    50 EZ

    6 x 100 back @ 1:40
    -- I did 6 x 50, odds = free @ 100ish pace with Lochte turns, evens = EZ
    50 EZ

    8 x 25 @ 1:00 @ :40, odds = sprint back
    -- I did 3 of the 4 fast ones (breast), but then cramped
    -- I was really too tired to sprint well at this point
    100 EZ

    1 x 100 fast (no, cruised it)
    1 x 100 EZ

    Total: 3300


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


    Another night at Pitt, this time with a more doable workout. I tried fly for the first time in 11 months and it only felt slightly weird. Backstroke felt smoother. I'm hoping I can use my little paddles soon. I read the other day that Ray Looz (Lily King's coach) assigns a lot of breaststroke with fins and paddles.
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters GOLD Workout 9/27/17

    by , September 26th, 2017 at 03:09 PM (Sarasota Y Sharks Masters GOLD Workout)

    Happy Birthday Coach Rick!

    SCY

    Warm up
    6 x 75 1:20
    6 x 75 1:30 IM/stroke
    6 x 50 1:00 desc 1-3/4-6

    Kick set
    3 x 100 2:15
    8 x 25 :45 sprint

    Main set
    4x
    1 x 25 :40 easy
    1 x 50 1:00 build
    3 x 25 :40 sprint 20, shut it down
    1 x 100 2:00 strong
    [RD1 best stroke-no free, RD2 choice stroke, RD3-4 IM, stroke, or free]

    Free/pull set
    3 x 200 3:00 desc 1-3
    1 x 200 3:00 strong 85+%
    3 x 100 1:30 desc 1-3
    1 x 100 1:30 strong 85+%
    3 x 50 :45 desc 1-3
    1 x 50 :45 strong 85+%
    3 x 25 :30 desc 1-3
    1 x 25 :30 strong 85+%

    Warm down
    4 x 50 1:00

    Total: 4400
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    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 9/26/17

    by , September 25th, 2017 at 11:45 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 150 2:30
    4 x 75 1:30 IM/stroke
    4 x 25 :30 strong

    Kick set
    5 x 75 1:40 last 25 fast
    1 x 75 easy swim

    IM/stroke set
    4 x 100 2:00 [Swim #1 drill, #2 perfect stroke, #3 strong, #4 easy]
    4 x 75 1:30 [Swim #1 drill, #2 perfect stroke, #3 strong, #4 easy]
    4 x 50 1:00 [Swim #1 drill, #2 perfect stroke, #3 strong, #4 easy]
    4 x 25 :40 [Swim #1 drill, #2 perfect stroke, #3 strong, #4 easy]
    [Choice stroke per group of 100s, 75s, 50s, 25s]
    [Fly drill: right arm only x 25, left arm only x 25]
    [Back drill: right arm only x 25, left arm only x 25]
    [Brst drill: breaststroke arms w/flutter kick]

    Sprint freestyle set
    2x
    4 x 25 :20
    6 x 25 :25
    8 x 25 :30
    Rest :30 between rounds

    Free/pull set
    5 x 100 1:30 long & strong
    4 x 100 1:20 neg split
    3 x 100 1:15 strong

    Warm down
    4 x 50 1:00

    Total: 4750
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  10. Sunday Sept 24

    by , September 25th, 2017 at 11:43 AM (The FAF AFAP Digest)
    On Friday and Saturday, I did some drylands and was on the treadmill. Sunday, I went to Bethel Park and did the following:


    Swim/SCY/Solo @ BP

    Warm up:


    500 various
    10 x 25 shooters w/fins @ :40
    -- I was surprised this interval was pretty easy to make
    100 EZ

    Main sets:

    5 x (25 AFAP + 75 EZ) @ 3:00
    -- 3 breast (12s), 2 kicks (10s)
    50 EZ

    20 x 25 back w/fins @ 100 pace, UW 15 m @ :45
    200 EZ

    10 x 25 breast w/fins @ 100 pace @ :45
    200 EZ

    10 x 25 no breath free w/fins @ :45
    -- wanted to do this race pace, but was too tired
    200 EZ

    Total: 3000


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


    I can go long distances on the treadmill with no problem, but put me in the pool and I'm plastered afterward ... My 25s were slower than usual, but not ridiculously slow at all. Of course, I was doing then on a slower interval than usual. Baby steps.

    In other random news,

    1. My allergies have been killing me this Aug/Sept. I didn't start feeling better until I started taking plant sterols. Usually I'm worse in the spring, but this late summer/fall has been challenging. I think it's the mold.
    2. We are going away for xmas and new years this year (Costa Rica). I've wanted to for years as the winters are long here, and we can't really go any other time with Lil Fort.

    3. I've decided to re-learn conversational French. Not doing to do it traditionally. I'm going to use Duolingo, podcasts and youtube.

    4. Swimming makes me so hungry ...

    Updated September 25th, 2017 at 12:44 PM by The Fortress

    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters GOLD Workout 9/25/17

    by , September 24th, 2017 at 10:24 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    3 x 100 1:45 25fist drill/25swim
    3 x 100 1:45 25st/25fr
    3 x 100 1:30

    Kick set
    1 x 400 8:30
    1 x 100 2:15 best effort

    IM/stroke set (John Sylvester's Fav Set)
    4 x 25 :25 [1 of each stroke]
    8 x 25 :30 [2 of each stroke]
    12 x 25 :35 [3 of each stroke]
    16 x 25 :40 [4 of each stroke]

    Free/pull set
    20 x 50 :50 hold strong pace
    Rest :30
    1 x 500 best effort holding pace

    Warm down
    4 x 50 1:00

    Total: 4400
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  12. Sprinters Choice Thursday, Sept 21

    by , September 22nd, 2017 at 11:12 AM (The FAF AFAP Digest)
    I went to Pitt last night for "sprinter" practice. It seemed like a distance workout to me, so I chopped the main set in half.

    Swim/SCY @ Pitt

    Warm up:


    450 various

    4 x 100 with some breathing pattern (I always ignore these) @ 1:50
    -- I did odds = free, evens = back

    16 x 25 kick @ :35, every 4th one fast
    -- I did 8 backstroke kick, then put on fins and did some shooters and bursts
    -- the interval was way too short to go "fast"

    4 x 50 @ :55, no breath then build
    -- I did them free & back, 12.5 UW each length


    Main sets:

    assigned 2 rounds:
    4 x 100 @ 1:30
    1 x 50 EZ
    3 x 100 @ 1:25
    1 x 50 EZ
    2 x 100 @ 1:20
    1 x 100 EZ
    1 x 100 sprint
    1 x 100 EZ

    Fugetabout ... I did:

    2rounds:
    4 x 50, odds = @ 100 pace @ 1:30
    -- on round 2, I did one of the 100s backstroke kick, cruising at 1:03, then promptly switched back to 50s
    1 x 50 EZ
    3 x 50 odds = 100 pace @ 1:25
    1 x 50 EZ
    2 x 50 odds = 100 pace
    1 x 100 EZ
    1 x 50 @ 100 pace
    1 x 100 EZ (200 EZ on round 2)

    Total: 3200


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


    The warm up was sufficiently hard to tire me out before trying to sprint. Very garbage yardy main set, I thought. Even chopping everything in half, I still did a lot of 100 pace work and yardage. I was beat down after that. A 90 minute workout is a bit much for me at this point ... Off for a hike in Frick Park with a friend!

    Updated September 23rd, 2017 at 10:29 AM by The Fortress

    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters GOLD Workout 9/22/17

    by , September 21st, 2017 at 12:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 125 2:15
    10 x 50 1:00 choice

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

    Stroke set
    4x
    2 x 25 :40 perfect stroke
    1 x 125 2:30 IM
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Sprint set
    6x
    1 x 75 1:20 easy
    1 x 75 1:20 sprint
    [All rounds are choice]

    Free/pull set
    4x
    1 x 200 3:00
    1 x 100 1:30
    1 x 50 :45
    [Desc each swim by round]

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
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  14. Sarasota Y Sharks Masters GOLD Workout 9/21/17

    by , September 20th, 2017 at 03:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    6 x 50 1:05 stroke 2 of each
    4 x 100 1:30
    6 x 50 1:15 kick 25fast/25easy

    Main set
    2x
    1 x 50 1:10 fly drill
    6 x 25 :40 fly desc 1-3/4-6
    1 x 50 1:10 back drill
    6 x 25 :40 back desc 1-3/4-6
    1 x 50 1:10 brst drill
    6 x 25 :40 brst desc 1-3/4-6
    [Fly drill: 2 right arm only, 2 left, 2 both arms]
    [Back drill: Right arm only x 25, left arm only x 25]
    [Brst drill: Flutter kick with breasstroke arms]

    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 :45 strong

    Warm down
    4 x 50 1:00

    Total: 4400
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  15. Workout 09/19/17: evening

    by , September 19th, 2017 at 09:45 PM (Maple Syrup with a Side of Chlorine)
    2 x (150 swim/50 kick/100 pull) [did extra 50]

    4 x 125 on 2:10 (fast last 25 - did stroke)
    150 pull
    6 x 75 on 1:40 (k-s-p) [did extra 50]
    100 choice

    10 x 50 on :60 (desc 1->4, 5 easy, 6 fast, 7->10 loosen and out)
    [Masters/Rec/2400yds/60 min]
    -------------------------------------
    With the warm and dry weather the tri folks are still playing outside. Just Greg and I today at practice for a good swim. Working to put together a list of some swims for this fall that we might be able to travel to.
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters GOLD Workout 9/20/17

    by , September 19th, 2017 at 02:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    4 x 100 2:00 25st/25fr
    8 x 50 :50 choice

    Main set
    1 x 200 4:30 kick
    1 x 200 3:30 IM
    1 x 200 3:00 pull
    2 x 100 2:15 kick
    2 x 100 2:00 IM/stroke
    2 x 100 1:30 pull
    4 x 50 1:15 kick
    4 x 50 1:05 stroke choice
    4 x 50 :45 pull

    Sprint set
    5x
    1 x 50 1:00 easy
    2 x 25 :45 sprint
    2 x 25 :45 easy
    1 x 50 1:00 sprint
    [RD1 best stroke (no free), RD2-3 choice stroke, RD4-5 free/choice]
    [All easy swims can be free]

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  17. "No flip turns!"

    by , September 18th, 2017 at 06:18 PM (The FAF AFAP Digest)
    I went for a 7 mile hike yesterday with Mr. Fort. Today, I swam at LA Fitness in Bridgeville. Midway through my workout, the lifeguard screamed at me (no joke, I was berated) for doing flip turns. Flip turns while I was swimming in a swimming pool ... Apparently, I was getting the pool deck wet. We can't have that in a pool, can we? I told her that I didn't feel obligated to stop doing flip turns, so she glared at me the rest of my workout and ranted to herself. Then I had a word with management on my way out. Crochety old lady! There is no pace clock there, so I just estimated intervals.


    Swim/SCM/Solo @ LA Finess:

    Warm up:

    500 various

    20 x 25 power kick @ :45
    50 EZ

    Main sets:

    20 x 50
    odds = 100ish pace (mix of free, back, breast and kick)
    evens = EZ
    100 EZ

    2x
    10 x 25 dolphin kick on back @ 100 pace, arms at side @ :45ish
    100 EZ
    10 x 25 flutter kick @ 100 pace, arms at side @ :45ish
    100 EZ

    100 EZ

    Total: 2950


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


    Really happy there was no pace clock there ... I'm sure my 100ish efforts don't correlate to my usual 100 pace times. Although I was swimming in SCM, so don't really know those times anyway. My fin free felt much better today, more efficient. Not unexpectedly, my legs were tired from treadmill work/walking. That stuff just does not mix well with swimming. But my shoulders/chest felt fine. My arm doesn't swell up anymore in the pool than it does on the treadmill with a raised heart rate, and even then it's only minimal.
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters GOLD Workout 9/19/17

    by , September 18th, 2017 at 01:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:20
    4 x 75 1:30 25st/25fr/25st
    4 x 75 1:10
    4 x 75 1:30 IM

    Kick set
    4 x 125 2:45 last 25 fast

    Stroke set
    4x
    6 x 25 :40 2-drill, 4-swim
    1 x 100 2:15 strong
    [RD1 fly, RD2 back, RD3 brst, RD4 free]
    [Fly drill: 2 strokes left arm, 2 right, 2 both]
    [Back drill: double-arm swim]
    [Brst drill: 2 kicks, 1 pull...breathe on pull only]
    [Free drill: swim right arm only, breathe left / swim left arm only, breathe right]

    Free/pull set
    6 x 75 1:10 last 25 strong
    1 x 75 1:10 easy
    5 x 75 1:05 neg split
    1 x 75 1:10 easy
    4 x 75 1:00 desc 1-4
    1 x 75 1:10 easy
    3 x 75 :55 make them
    1 x 75 1:10 easy

    Warm down
    4 x 50 1:00

    Total: 4550
    Categories
    Uncategorized
  19. Fri-Sat, Sept 15-16

    by , September 17th, 2017 at 01:48 PM (The FAF AFAP Digest)


    Friday 9/15

    Drylands:

    Went to the gym for the first time in many months. Just did some rehab, core work and light weights. Despite only doing good mornings with the 45 lb bar, I could feel it in my back and hamstrings the next day.

    Treadmill, 7.5 miles

    mostly walking fast with a killer incline



    Saturday: Swim/SCY/Solo @ Bethel Park:

    Warm up:


    500 various
    8 x 25 shooters w/fins @ :45
    50 EZ

    Main sets:

    8 x 50 burst SDK + cruise @ 1:00
    50 EZ

    3 x (25 AFAP kick w/board + 75 EZ) @ 3:00

    10 x 25 @ :40
    odds = breast dolphin @ 100 pace
    evens = EZ back
    50 EZ

    5 x 50 DPS free-back @ 1:00
    50 EZ

    20 x 25 @ :40
    1-10 = dolphin kick w/snorkel & arms at side
    11-20 = dolphin power kick w/arms at side
    100 EZ

    10 x 25 no breath free @ whatever (no swimming lungs)
    200 EZ

    Total: 2950


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


    Made it to Bethel Park, one of my fave places to swim, yesterday. Still easing back in, but more of a Fort-like workout. My 25 AFAP kicks were maybe a second off my former blasto times. I didn't think that was too bad considering the absence of speed in my life. Back on the treadmill today. I don't think I'll swim on back to back days for awhile to not overdue. Trying not to be compulsive!
  20. Sarasota Y Sharks Masters GOLD Workout 9/18/17

    by , September 16th, 2017 at 11:30 AM (Sarasota Y Sharks Masters GOLD Workout)
    Back from the hurricane and back from USMS Convention...it's been a long two weeks and we're happy to be getting back to normal.

    SCY

    Warm up
    3 x 100 1:45
    6 x 50 1:15 stroke 2 of each
    3 x 100 1:30

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

    Main set
    4 x 50 1:10 fly [#1 right arm only, #2 left arm only, #3 perfect stroke, #4 strong]
    4 x 50 1:10 back [#1 right arm only, #2 left arm only, #3 perfect stroke, #4 strong]
    4 x 50 1:10 brst [#1/2 2 kicks,1 pull, #3 perfect stroke, #4 strong]
    4 x 50 1:10 free [#1 catchup, #2 fist drill, #3 perfect stroke, #4 strong]
    3 x 50 1:05 fly desc 1-3
    3 x 50 1:05 back desc 1-3
    3 x 50 1:05 brst desc 1-3
    3 x 50 1:05 free desc 1-3
    2 x 50 1:00 fly 25fast/25easy
    2 x 50 1:00 back 25fast/25easy
    2 x 50 1:00 brst 25fast/25easy
    2 x 50 1:00 free 25fast/25easy
    1 x 50 :50 fly strong
    1 x 50 :50 back strong
    1 x 50 :50 brst strong
    1 x 50 :50 free strong

    Free/pull set
    3 x 300 4:15 long & strong

    Warm down
    4 x 50 1:00
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