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

    by , April 30th, 2017 at 03:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    Y-Nats starts Thursday...GO SHARKS

    Warm up
    2 x 100 1:45
    4 x 50 1:00 desc
    6 x 25 :45 stroke 2 of each
    4 x 50 1:00 desc
    2 x 100 1:30

    Kick set
    3 x 100 2:15

    Main set
    4 x 100 2:00 alt 1IM/1free
    8 x 50 1:15 2st/2free

    Blocks race pace set
    4 x 50 2:00 sprint 25, good turn & breakout, easy back
    1 x 100 race pace choice

    Warm down
    4 x 50 1:00

    Total taper: 2550

    Optional set
    16 x 50 1:00 [500 or 1000 pace]
    -OR-
    1 x 300 4:15 long & strong
    2 x 150 2:05 last 50 strong
    3 x 100 1:20 desc
    6 x 50 :50 pace
    Categories
    Uncategorized
  2. Use of Equipment in USMS Meets

    by , April 30th, 2017 at 12:16 PM (Rules Committee Blog)
    Occasionally, we will get a question that asks "Can I use a piece of equipment in a USMS sanctioned meet?" Usually for medical or disability reasons, a swimmer asks if it is permissible to use hand paddles, a pull buoy, a snorkel, fins, or some other type of equipment.

    In 102.13.9, we say that "No swimmers are permitted to wear or use any device or substance to enhance speed, pace, buoyancy, or endurance during a race (such as webbed gloves, fins, power bands, adhesive substances, snorkels, neoprene cps, etc.)" That rule is pretty clear in saying all types of equipment are prohibited in USMS meets.

    What about medical exceptions to the swimwear rules? In 102.12.1C(1), we say that exceptions may be granted by the chair of the rules committee for verified religious beliefs, verified medical conditions, or other reasons as deemed appropriate by the chair of the Rules Committee. So, while we can consider some exceptions to the rules regarding swimwear coverage or design, we still cannot grant exceptions that would provide a competitive advantage. (We say that explicitly in 102.12.1C(3)). The same language in 102.13.9 is repeated in 102.12.1E.

    It is also very important to remember that medical exceptions are intended to be for permanent conditions (or chronic enough conditions that they might be considered permanent), not temporary illnesses or injuries. As aging athletes, we all have to deal with illnesses, injuries, medical procedures, and the like from time to time. That can be frustrating when it disrupts our swimming or other aspects of our fitness routine. And, it can be frustrating to miss a competition for these reasons, especially if an injury happens leading up to the meet and it is not possible to fully recover in time. Frustrating as it might be, this type of situation is not grounds for seeking a medical exception to the swimwear rules.

    What about as a disability accommodation? Article 107 covers guidelines for officiating swimmers with disabilities and is intended to give the officials some latitude in granting accommodations. In Article 107, we define disabilities as permanent, life-altering, physical or cognitive conditions. So, again, conditions like injuries or illnesses do not fall into this category. While we can make many types of accommodations to facilitate participation by swimmers with disabilities, 107.1.2B(3) specifically says that "Aids to buoyancy or speed are not allowed (see 102.12.1E and 102.13.9)". So, the same restrictions apply even in disability questions.

    All of this means that we cannot permit the use of any type of equipment that would aid the swimmer or provide an competitive advantage. This includes items such as pull buoys, paddles, fins, snorkels, or other types of training equipment.

    The final question that we commonly get is "Can I do it anyway and accept a disqualification?" or "Can I swim exhibition?" We do not have an "exhibition" or similar type of "unofficial" category in USMS competition. There is no option to allow a swimmer to compete, do something that is not in compliance with the rules, and have it be "unofficial". The rules of competition are established and approved by the USMS membership and we have an obligation to apply those in a "fair and equitable" manner. Therefore, it is not our practice to encourage actions that are intentionally in violation of the rules.

    It is permissible to offer "non conforming" events in a meet. 102.5.3 says that "nonconforming events may be offered in accordance with the provisions of article 202.1.1G(3)". This article says that nonconforming events, which are defined as events not listed in the rule book or that would typically result in the disqualification of participants, may be offered as long as they are conducted in a safe manner. If a meet wanted to offer a nonconforming distance freestyle event, for example, and permit the use of equipment, that would be permitted. The event could be identified as nonconforming and swimmers would not be eligible for official forms of recognition (such as records or top ten). However, per the provisions in 102.5, nonconforming events must be offered to all age groups and both genders. In other words, the event is open to anyone, not just swimmers requesting an exception or a deviation. The events must be published in the meet announcement prior to the meet.

    While we make every effort to encourage and facilitate participation in competition by as many swimmers as possible, we also want to ensure that all competitions are conducted in accordance with the rules. Unfortunately, that means that we have to say "no" to requests at times. The good news is that even swimmers who are unable to compete in the manner that they would like, everyone can still enjoy the health, fitness, and social benefits of training. And, while it might be frustrating to miss a competition due to injury, there is always the option to come cheer on your teammates or volunteer to assist with the operation of the meet.
  3. Sarasota Y Sharks Masters GOLD Workout 4/28/17

    by , April 27th, 2017 at 01:28 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    6 x 25 :45 stroke 2 of each
    4 x 50 1:00 desc
    6 x 25 :45 stroke 2 of each
    2 x 100 1:30

    Kick set
    2 x 100 2:15
    6 x 25 :45 fast

    Main set
    2x
    9 x 25 :45 2 fast/1 easy
    1 x 25 1:00 easy
    2 x 50 1:30 90%
    [RD1 stroke, RD2 free]

    Race pace set
    2 x 200 6:00 [broken 10secs @100]

    Warm down
    4 x 50 1:00

    Total taper: 2550

    Optional set
    16 x 50 1:00 [500 or 1000 pace]
    -OR-
    6 x 200 3:00 desc 1-3/4-6
    Categories
    Uncategorized
  4. Back again

    by , April 27th, 2017 at 09:00 AM (After a long rest)
    Today was my back day in the weight room and like previous back days I had the wobbles and shakes at the end of the workout. It's amazing how you can go from stiff and sore, to loose and wobbly and then back to stiff and sore within a 60minute workout.

    10 minutes on stationary bike on highest setting trying to get my heart rate above 130.
    3 x(20x17.5 lbs doing forearm pronation and supination strengthening, 10 right arm and 10 left arm shoulder rotations using 10lbs , 10 right arm and 10 left arm elbow flexion and extension using 27.5lbs)
    3x(10xlat pull down to chest using 140lbs, 10xtricep rope pulldowns using 42.5 lbs, 10xstanding straight arm pull down using 70lbs)
    3x(10 triceps extension using 60lbs, 10 right arm and 10 left arm dumbbell rows using 50lbs, 10 left arm and 10 right arm lying dumbell triceps extensions using 25lbs)
    10minutes of stretching

    swim setup LCM
    4x100 free with snorkel on 1:30
    8x50 catch-up on 1min
    6x50 kick on 1min
    200 easy

    i start my training plan for Budapest next week. It will start out with a few weeks like I have been doing but it amps up gradually over the summer. I am looking at entering a local meet at Ford Aquatics in June to see where I am in a few events. Ideally I would do another meet in July(maybe zones) and then worlds in August. I still need to book the train ride from London to Budapest but everything is organized. I always get excited as a goal meet comes onto the radar and despite not being in the kind of shape I would want I am in better shape than I thought I would be in right now after the elbow surgery. So on that front I can't complain too bad. Touch wood the elbow is completely pain free and gaining strength all the time.
    Categories
    Swim Workouts
  5. Catch-up

    by , April 26th, 2017 at 09:39 PM (After a long rest)
    Crazy busy week so far but I have managed to put together a tough 3 days of swimming.

    Monday

    Stretched for 30 minutes

    Pool setup LCM

    Warm up
    400 Free on 6mins
    6x50 catch-up :55

    Main Sets
    6x50 kick on 1min
    10x100 Free on 1:20 trying to hold 1:15 or faster
    100 easy
    3x200 kick with fins on 3mins
    12x50 odds free working on DPS, evens back medium on 1min

    Warm down
    200 easy

    Held 1:14-1:15s on the 10x100s and this was 3 seconds per 100 faster than last week.

    Tuesday

    Pool setup scy

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main Sets
    4x(200 free on 2:10, 100 Fly(1arm) on 1:30, 100 kick on 1:40)
    100 easy
    12x25 back drill odds catchup, evens 3,2,1 drill on :30
    4x(100 free on 1:05, 100 IM on 1:25, 50 back afap on 1min)
    200 easy
    10x50 free with snorkel on :33
    100 easy
    50 breast from a dive

    Warm down
    100 double arm back

    I found this workout very tough and really struggled on the 10x50s on 33s. The first round of 200,100,100 was not as bad as it sounded but I was really feeling it by the last round. This was a touch and go set. The 100,100,50 Set was not much better however I was able to get 4-5 seconds on the free and about 15 seconds on the IM and a bunch of rest on the fast 50.

    Wednesday

    Pool setup scy

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    Main sets
    2x4x75 rotating IM on 1:10
    1000 for time
    200 easy
    12x25 Back drill on :30
    8x100 back on 1:20
    100 easy
    6x100 kick on 1:45 as 50 fly kick on a board and 50 flutter on a board

    Warm down
    200 easy

    My back was very sore today and the workout really sucked. I was not expecting the 1000 swim but Tom said he wanted a benchmark for the season. I don't plan on swimming the 800 Free at worlds because I just don't think I will be ready for it. That said I do plan on getting back to the middle and long distance events so think it makes sense to rebuild my aerobic base. 2 years ago I did a 1000 in 10:53. Today I was 11:23. Not great but I have a baseline time and suspect I will get back pretty quick. The 8x100s Back felt surprisingly smooth and I held 1:10s. I did have the tought that perhaps I should have done the 1000 as Back. The kick I held 1:27s.
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters GOLD Workout 4/27/17

    by , April 26th, 2017 at 11:20 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:20
    2 x 100 1:40
    6 x 50 1:00 stroke 2 of each
    2 x 100 1:30

    Kick set
    3 x 50 1:15
    6 x 25 :45 fast

    Main set
    2x
    4 x 25 :45 perfect stroke
    3 x 50 1:15 build to race pace
    4 x 100 2:00 alt 1 fast/1 easy
    [RD1 stroke/IM, RD2 free]

    Race pace blocks set
    4 x 50 3:00 race pace choice

    Warm down
    4 x 50 1:00

    Total taper: 3000

    Optional set
    16 x 50 1:00 [500 or 1000 pace]
    -OR-
    6 x 150 2:05 last 50 strong

    Total w/optional: 3800 or 3900
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters GOLD Workout 4/26/17

    by , April 25th, 2017 at 03:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:30 IM/stroke
    6 x 50 1:00 desc 1-3/4-6

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

    Main set
    6 x 100 2:00 free alt 1 fast/1 easy
    12 x 50 1:15 stroke alt 1 fast/1 easy

    Race pace set
    3 x 100 4:00 race pace

    Warm down
    4 x 50 1:00

    Total taper: 3000

    Optional set
    Distance swimmers
    16 x 50 1:00 [500 or 1000 pace]
    -OR-
    1 x 400 5:45 neg split
    1 x 300 4:15 neg split
    1 x 200 2:45 neg split
    1 x 100 best effort

    Total w/optional: 3800
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 4/25/17

    by , April 24th, 2017 at 01:36 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    2 x 100 1:45
    12 x 25 :45 stroke
    2 x 100 1:30

    Kick set
    3 x 100 2:15 last 25 strong

    Main set
    2x
    4 x 25 :45 stroke perfect stroke
    1 x 100 2:00 IM/stroke strong
    1 x 100 2:00 free easy
    4 x 25 :45 free perfect stroke
    1 x 100 2:00 free strong
    1 x 100 2:00 free easy

    Blocks race pace set
    2x
    1 x 100 5:00 race pace
    2x
    1 x 50 3:00 race pace

    Warm down
    4 x 50 1:00

    Total taper: 3000

    Optional set
    Distance swimmers
    12 x 50 1:00 [500 or 1000 pace]
    -OR-
    4 x 200 3:00 desc & neg split
    Total w/optional: 3600
    Categories
    Uncategorized
  9. Meet: 04/22/17: CYEDC MastersMania (Philly)

    by , April 23rd, 2017 at 10:40 PM (Maple Syrup with a Side of Chlorine)
    Despite lackluster training (I have been out of the water for the past 10 days) I was able to coordinate a trip to visit my daugther in Philly to include an appearance in the 2nd MastersMania meet at Ridley High, south of Philadelphia and home to fellow blogger tjrpatt. I have meet with Tom a couple of times to train in the past (at this pool as well as lcm outside in Wayne, PA) in the past few years.

    My wife and I started our trip down on Thursday and spent most of Friday tracing my mom's roots north of Allentown, PA, which was very meaningful for me. She passed away in '95 so there is a lot that I feel like I don't really know about her. My aunt was very helpful in pointing me to the home where my grandmother grew up as well as a cemetery and some memorials that listed my great-grandfather and his son (my great uncle) for their service in WW1 and WW2, respectively.


    After following some of the "back roads" into town and a spontaneous tour of Fairmount Park, we were able to meet up with our daughter downtown after she got off work and treated her and some friends to dinner before we headed to the hotel. She then joined us at the hotel and drove to the pool Saturday morning with time for me to check in and warm up. The pool is nice with cool water and a good timing system. Lane 1 was open the whole meet for continuous warm-ups and stated on time at 9am, with Tom swimming the 400im solo - a tough event to do alone.

    100 free - I wasn't really sure how I was feeling so I same very conservatively, just getting under 1 minute. :eyeroll: The winner was under :49!

    50 back - right where I was expecting with a :30.xx. The swim felt good on little rest and I prepared for the 500.

    500 fly - just under 7:00. So I have been dealing with some soreness in my shoulder and back for a while, and since I didn't feel horrible after the first two events I figured I bring some Butternut fun to the city of brotherly love! As I have in the past, I swam DPS fly for the first 19 lengths then swam regular fly on the final lap. One starts to feel uncomfortable around the 300 mark, so the easy rhythm of the DPS fly enabled me to keep going. It was really fun.

    It was great to see Tom again and also help to support a super fun meet! The meet was a little larger than last year and well run. I spoke briefly with meet director Erik about my experience with our local meet. I was dressed by 10:15am after warming down (1000 warmup, 200 bwtween events, 400 loosen = 2250 yds total) and hope that my work schedule allows for me to drop in again next year.


    After the meet the girls and I headed up to King of Prussia to check out the mall (second largest in the US) and then spent a couple of hours checking out Valley Forge National Historic Park. Breathtaking and very informative. We ended the night chilling out at the hotel and after breakfast we watched our girl head back to her life in the city and we took a detour through Atlantic City on our way back to Vermont.

    Updated April 23rd, 2017 at 11:20 PM by rxleakem

    Categories
    Masters Swim Meets / Events
  10. Anniversary weekend swimming

    by , April 23rd, 2017 at 03:51 PM (After a long rest)
    Today is my wife and I, 23rd wedding anniversary! It does not feel like we have been married that long. My wife asked if I would do it over again and to her surprise I said no....followed by why would I risk doing it again and it not being as good the second time around. I am a very happy husband who is fortunate enough to be married to a wonderful wife, mother and best friend.

    this weekend I swam both days. Saturday my training partner Bill, who moved to Fort Wayne, Indiana was back in town visiting. This morning I swam with our group who are going to Budapest. Both days the pool was setup LCM.

    Saturday LCM
    400 free with snorkel
    6x50 catchup on :55

    main sets
    6x50 kick on 1min
    16x100 free on 2mins
    200 easy
    8x50 as 25 underwater, 25 free afap on 1:10

    warm down
    200 easy

    i felt rough today but managed to hold 1:07/1:08s throughout.

    Sunday Drylands
    10 mins on stationary bike trying to get my heart rate up
    3x(elbow exercises and shoulder exercises, wrist flexor, dumbbell pronation and supination with 17.5lbs, elbow flexion and extension with 27.5lbs, weighted External rotation with arm abducted using 10lb dumbells)
    3x(5x(:45 seconds abs, :15 rest) 1min between rounds, leg lift, oblique crunches, plank, leg and arm extension, Russian twist with 12lb med ball
    10 minutes stretching

    swim
    400 free
    200 double arm back
    Categories
    Swim Workouts
  11. Aerobic Friday fun

    by , April 21st, 2017 at 10:14 PM (After a long rest)
    Today was not what I was expecting and in a sick way today was fun. One of the boys in the senior group came and swam with us this morning and despite feeling sleepy tired I raised my game.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    8x75 on 1:10 with fins as 25 no breath free, 25 breast arms with flutter kick, 25 underwater
    4x(2x25 stroke on :25, 100 kick on 1:40, 200 free on 2:15)
    200 easy
    6x100 free on 1:05
    100 easy
    16x25 on :30 as open, close, easy, fast

    warm down
    200 easy

    i did not feel that great on the transition set with fins, but felt much better on the stroke,kick, free set and was holding :14/:15 on the back, 1:25 on the kick and 2:07/08 on the free. On the 6x100 I felt pretty good and could have done another 4 today.
    Categories
    Swim Workouts
  12. Chicken legs

    by , April 20th, 2017 at 08:26 PM (After a long rest)
    Despite having the opportunity to swim on Sunday I choose to sleep after getting back from an early morning fishing outing. I fished when I was a kid and forgot how much I enjoyed being outdoors with no one around. Despite it being Easter it seemed like a great opportunity to go out on my kayak and be with nature for a few hours. The weather in dallas right now is pretty awesome and I had a blast. Alas, as a result of the fishing and sleeping I missed leg day, so I did legs today.

    My my wife always politely describes my legs as chicken legs. I guess they are a little scrawny. Anyhow, today was tough and I had jello legs within a few minutes of starting.

    10 mins on stationary bike working on heart rate of 130+ by the end.
    3x(elbow exercises and shoulder exercises, wrist flexor, dumbbell pronation and supination with 17.5lbs, elbow flexion and extension with 25lbs, weighted External rotation with arm abducted using 10lb dumbells)
    3x(right leg, left leg extension going, 70,80,90lbs by round, right leg, left leg reverse leg raise 70,80,90 lbs by round, leg press using 200lbs on machine)
    10 minutes stretching

    swim was very short today and was LCM
    400 free
    4x100 free on 1:30 with snorkel
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters GOLD Workout 4/21/17

    by , April 20th, 2017 at 01:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:15
    6 x 25 :45 stroke 2 of each
    3 x 100 1:30
    6 x 25 :45 stroke 2 of each
    6 x 50 :50 desc 1-3/4-6

    Kick set
    8 x 50 1:15 25fast/25easy
    1 x 100 free easy

    IM/stroke set
    3x
    2 x 50 1:15 stroke [perfect stroke & turn]
    1 x 50 1:00 stroke 90%
    1 x 50 2:00 free easy
    [Either best stroke or IMers RD1 fly, RD2 back, RD3 brst]

    Freestyle set
    4x
    2 x 50 1:00 strong 90%
    1 x 50 1:15 easy

    Blocks set
    3x
    1 x 100 4:00 race pace choice

    Warm down
    4 x 50 1:00

    Total taper: 3400

    Optional set
    4 x 150 2:05 last 50 strong

    Total w/optional: 4000
    Categories
    Uncategorized
  14. Wednesday fade!

    by , April 19th, 2017 at 09:59 PM (After a long rest)
    I felt great when I woke up today but that feeling soon disappeared and by the end of practice I could not believe how tired I was. Today was a whooping!

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    Main sets
    8x50 kick in :50
    4x4x50 IMO by round on 1min afap
    200 easy
    8x75 with fins on 1min as 25fly kick, 25 fly, 25 free
    12x25 double pull out breaststroke on :30
    12x50 free on :32.5

    Warm down
    200 easy

    Despite not doing the normal 16x50s I swam these hard and was able to finally hold 26/27 on the free round. Now I just need to do this for the regular version for 16 instead of 4. My back is pretty good right now and I held 30s. The fly and breast are pretty pathetic however.
    Categories
    Swim Workouts
  15. Making my triceps hurt

    by , April 18th, 2017 at 09:59 PM (After a long rest)
    Todays workout involved weights plus a leisurely swim to stretch out. I have been gradually increasing my weight over the last month and today I tried isolating my triceps and lats to which I was quite successful. Tomorrow is not going to be fun but the burn associated with lifting in a sick way feels good.

    10 minutes on stationary bike on highest setting trying to get my heart rate above 130.
    3 x(20x17.5 lbs doing forearm pronation and supination strengthening, 10 right arm and 10 left arm shoulder rotations using 10lbs , 10 right arm and 10 left arm elbow flexion and extension using 25lbs)
    3x(10xlat pull down to chest using 140lbs, 10xtricep rope pulldowns using 42.5 lbs, 10xstanding straight arm pull down using 70lbs)
    3x(10 rolling bat triceps extension using 60lbs, 10 right arm and 10 left arm dumbbell rows using 50lbs, 10 left arm and 10 right arm lying dumbell triceps extensions using 25lbs)
    10minutes of stretching

    swim setup scy
    4x100 free with snorkel on 1:30
    8x50 catch-up on :50
    10x50 kick on 1min
    4x100 IM on 1:30
    200 easy

    my arms were like jello after weights today and when I dove in I went really deep and did not think I was coming up. I did loosen up after a while.
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters GOLD Workout 4/19/17

    by , April 18th, 2017 at 12:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    3 x 50 1:15 stroke 1 of each
    3 x 100 1:30
    6 x 25 :45 stroke 2 of each
    4 x 75 1:15

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

    IM/stroke set
    3x
    4 x 25 :45 best stroke
    1 x 75 1:30 IM/stroke
    1 x 75 2:00 free easy

    Freestyle set
    2x
    1 x 50 1:30 sprint 25, good turn & breakout, then easy
    1 x 50 1:30 easy
    1 x 100 3:30 100%

    Freestyle pull set
    5 x 100 2:00 50fast/50easy

    Warm down
    4 x 50 1:00

    Total taper: 3300

    Freestyle (optional) set
    3 x 200 3:00 neg split & desc
    3 x 100 1:30 desc

    Total w/optional: 4200
    Categories
    Uncategorized
  17. Back to some serious fun

    by , April 17th, 2017 at 10:28 PM (After a long rest)
    Over the past few months I have gradually made progress following my elbow surgery. I registered for worlds about a month ago and last week created a training plan for Budapest. I am not in the shape I want to be going into training for worlds but I have plenty of time and it could be worse. We started training long course about a week ago and it feels so good to be back in real course. I was able to do 15x100s LCM free on 1:20 on Saturday and despite not feeling that great I was pleased I could hold 1:15s throughout. Today's workout was also pretty tough and I am holding up well despite my pinching shoulder.

    Pool setup LCM

    Warm up
    400 free
    8x50 catch-up on :55

    main sets
    8x300 pull with paddles on 4mins trying to hold 1:15 pace
    100 easy
    12x50 kick on 1min
    12x50 back on 1min at 80% effort

    warm down
    200

    We had 7 people in each lane today and I had some difficulty over taking on a few of the 300s today but held 3:38-3:45s. Last summer I was able to do 3:30s on 3:45 interval so I am not back to that kind of speed yet but despite being tired it felt good to swim hard. Half the lane put fins on the 50s kick and for the first time in a long while I was 5th in the lane. I held 50-52s in the kick. The last back set Tom wanted long strong swimming and I held 38-39s. I was pretty tired by the end of practice today and did not realize how much we swum.

    I am swimming less race pace at ve at the moment and instead trying to improve my general conditioning and strength training. My weekly total is back to about 20k and I am lifting 3 days each week. My plan for Budapest really gets going in May.
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters GOLD Workout 4/18/17

    by , April 17th, 2017 at 03:44 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    Kick set
    4 x 50 1:15
    10 x 25 :45 sprint

    Free/IM/stroke set
    4x
    1 x 100 2:00 free
    1 x 100 2:00 IM/stroke

    Freestyle blocks & race pace set
    3x
    1 x 25 1:00 build to race finish
    1 x 25 1:00 blocks sprint 20

    3x
    1 x 50 1:00 blocks 100%
    1 x 50 2:00 easy

    Freestyle pull set
    1 x 400 6:00 stretch it out, good turns/streamlines

    Warm down
    4 x 50 1:00

    Total taper: 3500

    Freestyle (optional) set
    4 x 200 3:00 neg split and desc

    Total w/optional: 4300
    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters GOLD Workout 4/17/17

    by , April 15th, 2017 at 12:15 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY taper

    Warm up
    4 x 100 1:45
    8 x 25 :40 stroke 2 of each
    4 x 100 1:30
    8 x 25 :40 stroke 2 of each

    Kick set
    1 x 100 2:15
    8 x 25 :40 sprint kick
    1 x 100 2:00 free easy

    Freestyle set
    8 x 100 2:00
    [alt 1 fast/1 easy]

    IM/stroke set
    3x
    2 x 25 :45 stroke 90%
    2 x 25 :45 free easy

    Freestyle race pace set
    3 x 200 6:00 [broken @100 for 10 secs]

    Warm down
    4 x 50 1:00

    Total taper: 3500

    Freestyle pull set (optional)
    6 x 150 2:15 [desc 1-3/4-6 & neg split each]

    Total w/optional: 4400
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters GOLD Workout 4/14/17

    by , April 13th, 2017 at 03:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY, we start our taper for YMCA Masters Nationals - GO SHARKS

    Warm up
    2 x 150 2:40
    2 x 100 1:40
    4 x 75 1:30 IM/stroke
    2 x 100 1:30
    2 x 150 2:20

    Kick set
    2 x 100 2:15
    8 x 25 :40 alt 1fast/1easy
    1 x 100 1:45 free easy

    Freestyle sprint set
    12 x 25 :40
    [Odds: build to race finish, Evens: sprint 20]

    IM/stroke set
    1 x 100 2:15 [25fast/75 easy]
    1 x 100 2:15 [50fast/50easy]
    1 x 100 2:15 [75fast/25easy]
    1 x 100 2:15 [fast]
    [All fast swims best stroke]

    Freestyle main set
    2 x 100 2:00 [25fast/75easy]
    2 x 100 2:00 [50fast/50easy]
    2 x 100 2:00 [75fast/25easy]
    2 x 100 2:00 [fast]

    Warm down
    4 x 50 1:00

    Total taper: 3500

    Freestyle pull set (optional)
    1 x 400 5:45 long & strong
    1 x 300 4:00 neg split
    1 x 200 2:45 mod
    1 x 100 1:30 best effort

    Total w/optional set: 4500
    Categories
    Uncategorized
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