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  1. Sarasota Y Sharks Masters GOLD Workout 2/22/18

    by , February 21st, 2018 at 12:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    Main set
    8x
    1 x 75 1:20 mod
    1 x 50 1:05 build
    1 x 25 :40 sprint
    [Odd rounds: stroke, Evens rounds: free/choice]

    Free/pull set
    4 x 200 3:00 neg split
    4 x 100 1:30 desc 1-4
    4 x 75 1:05 last 25 strong
    4 x 50 :50 desc 1-4
    4 x 25 :30 fast

    Warm down
    4 x 50 1:00

    Total: 4600
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  2. Workout 02/20/18: evening

    by , February 20th, 2018 at 11:07 PM (Maple Syrup with a Side of Chlorine)
    I've been out of the water for a little bit, due to a biological incident at the pool, and work. I'm still looking at the Harvard meet in about a month as well as our local meet in the beginning of April for some fun racing.

    Today's workout have a repeating progressive distance set, and some fast 25s, totalling 2500 all together.

    This past weekend my wife and I explored Cape Ann in Massachusetts...

    Rockport, MA.

    Gloucester, MA
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters GOLD Workout 2/21/18

    by , February 20th, 2018 at 02:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    2 x 100 1:45 [1:30]
    4 x 50 1:15 [1:05] stroke
    4 x 50 1:00 [:50] desc 1-4

    Kick set
    2x
    3 x 50 1:20 [1:15] desc 1-3
    1 x 50 1:30 [1:15] fast

    USMS Winter Fitness Challenge
    30:00 [straight swim]

    Sprint set
    4x
    1 x 50 1:15 [1:05] 25blast/25easy
    1 x 50 1:15 [1:05] 25easy/25blast
    1 x 50 1:15 [1:05] easy
    1 x 50 1:15 [1:05] blast
    [RD1 fly, RD2 back, RD3 brst, RD4 free]

    Warm down
    4 x 50 1:00
    Categories
    Uncategorized
  4. 2|19|18 scm

    by , February 19th, 2018 at 10:53 PM (Blog)
    2|17
    8 x 200 IM kick on 5:30

    2|18
    drylands

    2|19
    5 x 200 IM kick on 5:10
    5 x 100 IM kick done on 1:30 per 50


    Md requested another mri, but using dye this time, for my slap tear
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 2/20/18

    by , February 19th, 2018 at 12:29 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 75 1:15
    4 x 75 1:30 IM/stroke
    4 x 50 1:00 desc 1-4

    Kick set
    8 x 50 1:15

    Stroke set
    3 x 25 :40 fly perfert stroke/drill
    1 x 125 2:20 IM (50 fly)
    3 x 25 :40 back perfert stroke/drill
    1 x 125 2:20 IM (50 back)
    3 x 25 :40 brst perfert stroke/drill
    1 x 125 2:20 IM (50 brst)
    3 x 25 :40 free perfert stroke/drill
    1 x 125 2:20 IM (50 free)

    Sprint set
    2x
    1 x 50 1:20 easy
    2 x 25 :40 fast
    2 x 25 :40 easy
    1 x 50 1:20 fast
    [All swims choice]

    Free/pull set
    5x
    1 x 225 3:20 long & strong
    1 x 75 1:10 fast

    Warm down
    4 x 50 1:00

    Total: 4250
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 2/19/18

    by , February 18th, 2018 at 12:48 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    4 x 75 1:30 IM/stroke
    3 x 100 1:30
    8 x 25 :30 strong

    Kick set
    2 x 100 2:15
    4 x 75 1:40 last 25 fast

    Freestyle/pull set
    2 x 300 4:30 long & strong
    4 x 150 2:05 neg split
    8 x 75 1:00 last 25 fast

    Stroke set
    4x
    6 x 25 :40 desc 1-3/4-6
    1 x 100 2:00 strong
    [RD1 best stroke no free, RD2 worst stroke no free, RD3/4 choice]\

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
    Uncategorized
  7. 2|14|18 drylands and scm

    by , February 14th, 2018 at 07:55 PM (Blog)

    Treadmill and weights yesterday

    Treadmill done as 2 min run / 1 min walk
    5.5 mph / 2 mph
    6.5 mph / 2 mph
    7.5 mph / 2 mph
    8.5 mph / 2 mph
    8.5 mph @ 3% / 2 mph
    8.5 mph @ 6% for only 1:00

    realized 6% at that pace might be just too zealous of training for someone about to turn 52


    weights:
    worked legs shoulders and chest briefly


    SCM
    300 flutter kick with fins 5:00
    300 flutter kick with fins arms back 5:03
    550 flutter kick without fins

    Updated February 15th, 2018 at 12:08 PM by __steve__

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    Uncategorized
  8. SmartyPants Vitamins USMS Fitness Series

    by , February 13th, 2018 at 03:14 PM (Questions from Coaches)
    Q: Why should I encourage my swimmers to swim in the SmartyPants Vitamins USMS Fitness Series? All of my swimmers can already swim for more than 30 minutes and longer than 2,000 meters or 1,650 yards.

    A: As coaches, we aspire to inspire the athletes under our care. We motivate each individual to improve, reach his or her goals, and have fun every step of the way. The rewards for self-identified success are many, and we should all take pride in doing our very best to help others do their very best.

    Coaches are proverbial givers and the beneficiaries of coachesí efforts are the athletes. Participating in the Fitness Series should be promoted as an opportunity for the swimmers to become givers. The time spent swimming the challenges should be used as time to self-reflect upon how grateful we are to be able to swim. Give thanks for our coaches, teammates, family, and friends who support us in our passion for the water. Give thanks that we are not fearful of the water and can enjoy the sanctuary the water provides. Give thanks that we can help others not as fortunate as we are by supporting the USMS Swimming Saves Lives Foundation, which provides grants to teach adults to swim and become safer in and around the water.

    My challenge to you: Inspire your swimmers to swim, celebrate what they love about swimming, and support our foundation that brings the love of swimming to others.

    The challenge is not: Can you swim a time or distance faster or farther than others. Itís what can you do with the time while youíre swimming.

    (If you have any questions, check out our FAQs page for coaches. You can also sign up your club or workout group to host the Winter Fitness Challenge from Feb. 15-28.)

    Updated February 14th, 2018 at 10:55 AM by Bill Brenner

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  9. Sarasota Y Sharks Masters GOLD Workout 2/14/18

    by , February 13th, 2018 at 03:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 100 2:00 [1:45]
    4 x 50 1:15 [1:15] 25fist drill/25 swim
    2 x 100 1:45 [1:30]
    4 x 50 1:15 [1:15] stroke choice
    2 x 100 1:45 [1:30]
    4 x 50 1:00 [1:00] desc

    Kick set
    4 x 50 1:20 [1:15]
    4 x 50 1:10 [1:10]

    Main set
    4x
    1 x 100 2:00 [2:00] 75easy/25fast
    1 x 100 2:00 [2:00] 50easy/50fast
    1 x 100 2:00 [2:00] 25easy/75fast
    [RD1/2 stroke, RD3/4 choice]

    Freestyle/pull set
    3 x 100 1:40 [1:30] long & strong
    1 x 100 2:00 [1:45] fast
    3 x 100 1:35 [1:20] neg split
    1 x 100 2:00 [1:45] fast
    3 x 100 1:30 [1:15] desc1-3
    1 x 100 fast

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  10. 2|11|18 SCM just kicking

    by , February 11th, 2018 at 03:52 PM (Blog)
    7 x 200m IM kick on 5:30
    • 4 x 12.5m UW kick (odds- dolphin, evens- atlantis)
    • 50 back kick
    • 50 frog (board, snorkel)
    • 50 flutter (board, snorkel)


    Weights yesterday: 70 min, upper and lower body
    Categories
    Uncategorized
  11. 2|8|18 scm

    by , February 9th, 2018 at 09:07 PM (Blog)
    scm
    350 warmup
    4 x 25m fr afap - probably 14.9 - 15.1
    5 x 15m fr on 2:00 fast/10m easy/25m easy bk
    6 x 25m one arm fr fast on 2:00
    • left arm 18ís / right arm 21 - need to step back and reevaluate
    Categories
    Uncategorized
  12. Sarasota Y Sharks Masters GOLD Workout 2/12/18

    by , February 9th, 2018 at 12:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    Kick set
    6 x 75 1:40 last 25 fast

    Freestyle/pull set
    3 x 200 3:00 long & strong
    2 x 100 1:30 neg split
    1 x 50 1:00 mod
    1 x 50 :50 mod
    2 x 100 1:20 neg split
    3 x 200 2:40 desc 1-3

    Stroke set
    4x
    1 x 25 :40 perfect stroke
    1 x 50 1:05 build
    1 x 75 1:30 IM or stroke
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Sprint set
    2 x 25 :40 easy
    2 x 25 :40 fast
    1 x 50 1:10 easy
    1 x 50 1:20 fast
    1 x 100 1:45 easy
    1 x 100 fast
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4450
    Categories
    Uncategorized
  13. sarasota Y Sharks Masters GOLD Workout 2/9/18

    by , February 8th, 2018 at 12:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    1 x 200 3:30
    4 x 50 1:15 stroke
    3 x 100 2:30 kick
    2 x 100 1:45
    4 x 50 :50 strong

    Stroke set
    5 x 100 2:15 IM
    [Swim #1 strong free, #2 strong brst, #3 strong back, #4 strong fly, #5 all strong]

    Sprint set
    8 x 50 1:05 alt 1easy/1fast choice

    Freestyle/pull set
    2 x 50 1:00 desc
    1 x 100 1:40 strong
    3 x 50 1:00 desc
    1 x 150 2:30 strong
    4 x 50 1:00 desc
    1 x 200 3:20 strong
    5 x 50 1:00 desc
    1 x 250 4:10 strong
    6 x 50 1:00 desc 1-3/4-6
    1 x 300 strong

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  14. 2|7|18 SCM

    by , February 8th, 2018 at 12:52 AM (Blog)
    did some pushups, dips and pullups

    SCM LP
    250 easy warmup with snorkel

    3x (4 x 25 on 0:25) fr on 4:00

    3x 200 IM kick on 6:00
    • dolphin done UW in 12.5m stretches
    • used snorkel and board for frog and free kicks
    • done in 5:00's but it took few second to don/doff snorkel and grab board


    Starting to see improvement kicking, perhaps from prior treadmill lactate work. 500m is about all my shoulders can handle

    Updated February 8th, 2018 at 08:01 AM by __steve__

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    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 2/8/18

    by , February 7th, 2018 at 04:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    8 x 50 1:00 choice
    4 x 100 1:30

    Kick set
    2 x 100 2:15
    1:00 [vertical kick]
    2 x 100 2:15
    1:00 [vertical kick]

    Stroke set
    2x
    4 x 25 :40 fly
    4 x 25 :40 back
    4 x 25 :40 brst
    [Swims #1 drill, #2 perfect stroke, #3 mod, #4 fast]

    Freestyle/pull set
    1 x 400 6:00 long & strong
    4 x 100 1:30 desc 1-4
    1 x 300 4:30 neg split
    3 x 100 1:30 desc 1-3
    1 x 200 3:00 last 50 strong
    2 x 100 1:30 desc 1-2

    Sprint set for meet swimmers
    2 x 25 :45 build to race finish
    2 x 25 :45 blocks sprint 20
    1 x 50 blocks sprint
    [All swims choice]

    Warm down
    4 x 50 1:00
    Categories
    Uncategorized
  16. 2|6|18 SCM esfuerso na speed

    by , February 6th, 2018 at 10:09 PM (Blog)
    SCM

    warmup
    4 x 50 as 25 nb fr / 25 ez br

    3 x 25 fr from a push on 3:00

    4 x 25 fr dive from edge on 3:00 (videoed for time)
    • managed to push just under 15 on most of these


    375 meters


    drylands treadmill

    2 x 2:00 fast / 1:00 walk
    fasts: 8.5 mph, 8.5 mph @ 3%



    Trying to relearn how to sprint. My shoulders are holding up, but both feel fragile. Back is improving.

    Updated February 6th, 2018 at 11:10 PM by __steve__

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  17. Workout 02/06/18: evening

    by , February 6th, 2018 at 10:04 PM (Maple Syrup with a Side of Chlorine)
    200 swim-100 kick-200 pull
    4 x 50 quarter's strong
    100 non free

    2 x
    - 3 x 75 on 1:40 ksp [did 100s]
    - 3 x 75 on 1:30 rotate fast 25 fr [did 100s]
    - on next top...4 x 50 on 1:00
    - Master's minute rest

    4 x 50 on 1:05 active recovery
    [Masters/Rec/2600 yds/60 min]
    ==========================

    A good workout with Jim, Greg, Rebecca, and newcomer Heather. I zonked on the second round with the second set of 75s, although I'm not really sure why. Now to rest up for the impending snow storm
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters GOLD Workout 2/7/18

    by , February 6th, 2018 at 03:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:45 [2:30]
    3 x 100 2:00 [1:45]
    6 x 50 1:15 [1:05] stroke 2 of each

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

    Stroke set
    2x
    4 x 50 1:15 [1:05] IM order
    1 x 200 4:00 [3:30] IM

    Freestyle/pull set
    10 x 150 2:30 [2:15] last 50 strong

    Sprint set for meet swimmers
    1 x 50 1:30 build to race finish
    1 x 50 1:30 blocks sprint 25 then easy
    2 x 50 2:30 blocks sprint choice

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  19. 2|5|18 30 min SCM

    by , February 5th, 2018 at 04:27 PM (Blog)
    SCM
    4x50m fr on 1:30, 25 nb fast / 25 ez
    6x50m fr on 1:30, 25 1b fast / 25 ez
    25 fr fast 1 min rested, could be about 15h
    25 br fast 1 min rested, 19
    25 br med 30 sec rested, 2 kicks per cycle
    25 fr fast
    25 flutter kick 1 min rested, 20
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters GOLD Workout 2/6/18

    by , February 5th, 2018 at 02:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:15
    10 x 50 1:05 alt 1stroke/1free
    8 x 25 :30 strong

    Kick set
    9 x 50 1:15 desc 1-3/4-6/7-9

    Stroke set
    3x
    2 x 25 :40 perfect stroke
    2 x 25 :40 mod
    1 x 50 1:10 strong
    [RD1 fly, RD2 back, RD3 brst]

    Freestyle/pull set
    2x
    12 x 50 :50 pace
    1 x 200 3:00 strong

    Sprint set
    2x
    2 x 25 :45 build to race finish
    2 x 25 :45 blocks sprint 20
    :30 rest
    1 x 50 2:00 blocks sprint
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized