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  1. Sarasota Y Sharks Masters GOLD Workout 2/7/17

    by , February 6th, 2017 at 03:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:15
    2 x 100 1:30
    1 x 200 IM/stroke 3:30
    2 x 100 1:30
    4 x 75 1:05

    Kick set
    4 x 75 1:45
    6 x 25 sprint :40

    IM/stroke set
    1 x 300 IM 5:15
    3 x 50 fly 1:10
    1 x 200 IM 3:30
    3 x 50 back 1:10
    1 x 100 IM 1:45
    3 x 50 breast 1:10

    Free/pull
    3 x 200 descend 1-3 3:00
    1 x 200 best effort 3:30
    3 x 100 descend 1-3 1:30
    1 x 100 best effort 2:00
    6 x 50 descend 1-3/4-6 :45
    1 x 50 best effort 1:00

    Warm down
    4 x 50 1:00

    Total: 4450
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters GOLD Workout 2/6/17

    by , February 3rd, 2017 at 02:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up

    2 x 150 3:00 2:30
    4 x 50 25 stroke/25 free 1:15 1:15
    2 x 150 2:45 2:30
    4 x 50 25 stroke/25 free 1:15 1:15
    2 x 150 2:30 2:15

    Kick set
    4 x 150 last 50 strong 3:45 3:30

    Sprint free set
    3x
    1 x 50 easy 1:15 1:15
    3 x 50 strong 1:05 1:00

    IM/stroke set
    3x
    1 x 50 easy 1:15 1:15
    3 x 50 stroke strong 1:15 1:15

    Free/pull set
    6 x 150 last 50 strong 2:30 2:15
    #6 is easy warm down

    Total: 4000
    Categories
    Uncategorized
  3. Authorized to swim ... a bit

    by , February 2nd, 2017 at 10:25 PM (Of Swimming Bondage)
    After my PT session on Wednesday, my PT authorized me to get in the water today in a very restricted way:
    • 15 minutes
    • The vast majority of it kicking with my arms at my side
    • If I wanted to swim, do breaststroke first
    • Try one lap of freestyle


    I'm trying to be a good patient and, after my 2.25 mile run on the treadmill, did 750 yards as follows:
    • 1 x 400: IM, 25 kick w/arms at side - 25 drill
      • Fly - right arm only
      • Back - right arm only
      • Breast - 1 pull (easy) with 2-3 kicks
      • Free - right arm only

    • 4 x 75: kick w/snorkel going 50 flutter - 25 breast
    • 1 x 25: easy freestyle
    • 1 x 25: easy breaststroke


    It felt glorious to be in the pool and there was no pain during or after. I'll go to PT tomorrow and see what's next from here.

    The funny thing is that I've been in a FANTASTIC MOOD the entire day since I swam. I know it was next to nothing that I did, but my mood has been off the charts. Even my sometimes surly teenager noticed tonight when I was picking her up from her workout. She took the time to actually look up from her cell phone and say, "Dad, why are you so happy?"
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 2/3/17

    by , February 2nd, 2017 at 02:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 3:15
    6 x 50 1:00 1:00
    2 x 100 IM 2:00 1:45
    6 x 50 1:00 1:00 descend 1-3/4-6
    1 x 200 3:30 3:00

    Kick set
    2 x 100 last 50 strong 2:30 2:15

    IM/stroke set
    3 x 50 stroke (1 of each) 1:15 1:05
    1 x 150 IM 2:45 2:30
    2 x 50 free moderate 1:00 1:00
    1 x 150 IM 2:45 2:30
    3 x 50 stroke (1 of each) 1:15 1:05

    Free/pull/kick set (Julie Salvetti's Fav Set)
    6 x 300 5:45 5:15
    (pull, kick, fast swim by 100...continuous)
    Use paddles, pull buoy, and fins. Drop pull bouy at turn for kick.

    Warm down
    4 x 50 1:15 1:00

    Total: 4100
    Categories
    Uncategorized
  5. Working the strokes

    We COOGs had a great time at the Woodlands meet!
    I was in 5 events, 50 free, 50 breaststroke,3 relay's
    oh!!! So much fun! Our coaches were so happy and proud!

    today's swim
    300 w/u
    10x50's kick set drill, breast,fly
    8x100's pull, work the arms,bilateral breathing,power turns off wall dolphin
    4x25's breaststroke
    4x25's fly
    4x25's breaststroke
    4x25's fly
    4x25's breaststroke
    4x25's fly
    200 cool
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters GOLD Workout 2/2/17

    by , February 1st, 2017 at 03:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    2 x 100 1:45
    3 x 50 stroke 1:10
    4 x 100 1:30
    6 x 25 choice strong :30

    Kick set
    2 x 100 2:15
    2 x 50 1:05
    4 x 25 :40 sprint kick

    IM/Stroke set
    2x
    6 x 25 stroke (2 fly, back, breast) :40
    3 x 50 stroke (1 fly, back, breast) 1:10
    1 x 50 free moderate 1:00
    1 x 50 85% best stroke 2:00
    1 x 50 85% worst stroke 2:00

    Free/pull set
    1 x 300 moderate 4:30
    4 x 150 last 50 strong 2:00
    1 x 200 moderate 3:00
    4 x 100 descend 1:20
    1 x 100 moderate 1:30
    4 x 50 best effort :40

    Warm down
    4 x 50 1:00 easy

    Total: 4400
    Categories
    Uncategorized
  7. Workout 01/31/17: evening

    by , January 31st, 2017 at 10:40 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 25 burst and cruise

    3 x 100 on 2:00 even pace (did back, 1:15)
    6 x 50 on 1:00 pull
    300 (build each 100)
    4 x 75 on 1:50 (kick-swim-pull)
    2 x 150 on 3:00 (descend)

    200 loosen and out
    [Masters/Rec/2300 yds/55 min]
    ------------------------------------
    Good workout tonight with Matt, Carol, Tim, Greg, and Jim.
    Categories
    Swim Workouts
  8. Woodlands Miss & Hit

    by , January 31st, 2017 at 08:09 PM (Of Swimming Bondage)
    In my little more than 22 years of business travel, I have not once had to go to Houston, except maybe to fly through it. This week changed that and did so in a heart-breaking way. My client has an office in The Woodlands, which means I was mere minutes away from one of Texas's best pools, the Conroe Independent School District natatorium ...



    ... but took my PT's advice and stayed away, opting instead for the Fairfield Inn's even more functional improvised PT table:



    I can only hope that my client relationship continues long enough to bring me back here when I am healthy enough to swim!
  9. Sarasota Y Sharks Masters GOLD Workout 2/1/17

    by , January 31st, 2017 at 03:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:15 4:30
    4 x 50 stroke 1:15 1:00
    2 x 150 2:30 2:15
    4 x 50 stroke 1:15 1:00
    3 x 100 descend 1:45 1:30
    4 x 50 kick 1:15 1:15

    IM/Stroke set
    2x
    1 x 50 free moderate 1:00 1:00
    2 x 50 stroke 1:15 1:15
    1 x 50 free moderate 1:00 1:00
    2 x 100 IM strong 2:15 2:00

    Free/pull set
    2 x 200 long & strong 3:30 3:00
    4 x 100 negative split 1:45 1:30
    8 x 50 establish strong pace 1:00 :50
    *rest 1:00
    1 x 400 best effort for time 6:30 6:00

    Warm down
    4 x 50 1:15 1:00 easy

    Total: 4100m/y
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters GOLD Workout 1/31/17

    by , January 30th, 2017 at 04:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 125 2:15
    3 x 75 IM 1:30
    3 x 50 choice 1:00
    3 x 75 1:15
    3 x 125 1:50

    Kick set
    6 x 75 last 25 strong 2:00

    IM/Stroke set
    2x
    1 x 100 50 fly/50 back1:45
    1 x 100 50 back/ 50 breast 1:45
    1 x 100 50 breast/50 free 1:45
    1 x 200 IM strong 4:00

    Free/pull set
    4 x 100 build to 85% 1:30
    1 x 200 85% 3:30
    4 x 75 build to 85% 1:05
    1 x 150 85% 2:40
    4 x 50 build to 85% :50
    1 x 100 85% 2:00
    4 x 25 build to 85% :30
    1 x 50 85% 1:00

    Warm down
    4 x 50 1:00 easy

    Total: 4500
    Categories
    Uncategorized
  11. Workout 01/28/16: morning

    by , January 28th, 2017 at 07:37 PM (Maple Syrup with a Side of Chlorine)
    2 x [150 swim, 50 kick, 100 pull]

    4 x 25 kick
    4 x 50 pull on 1:00
    4 x 75 (fast 3rd 25) on 1:40
    4 x 100 even pace on 2:00
    4 x 75 (kick-swim-pull) on 1:50
    4 x 50 descend on 1:00
    4 x 25 FAST on :30
    4 x 50 active recovery
    [Masters/Rec/2400 yds/60 min]
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters GOLD Workout 1/30/17

    by , January 28th, 2017 at 10:39 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 1:45
    4 x 50 stroke 1:30 1:15
    1 x 200 3:20 3:00
    4 x 50 choice 1:00 1:00
    3 x 100 1:45 1:30

    Kick set
    3 x 100 2:30 2:15
    4 x 50 up tempo 1:30 1:15

    IM/stroke set
    2x through
    2 x 50 fly 1:20 1:10
    1 x 50 free 1:00 1:00
    2 x 50 back 1:20 1:10
    1 x 50 free 1:00 1:00
    2 x 50 breast 1:20 1:10
    1 x 50 free 1:00 1:00

    Free/pull set
    1 x 200 long and strong 3:20 3:00
    4 x 50 descend 1:00 1:00
    1 x 200 moderate 3:20 3:00
    4 x 50 descend :55 :50
    1 x 200 moderate 3:20 3:00
    4 x 50 descend :50 :40

    Warm down
    4 x 50 1:15 1:00

    Total: 4000 meters/yards

    Updated January 30th, 2017 at 04:48 PM by SharksMasters

    Categories
    Uncategorized
  13. Friday 01272016

    by , January 27th, 2017 at 10:25 PM (aztimm's training blog)
    Friday AM masters swim workout @ Sendero

    500 w/u

    300 done 50 drill/kick/swim

    300, build by 100

    4 rounds:
    * 100
    * 3 x 50
    * 100, done 25 moderate/50 fast/25 moderate
    done as rounds 1 & 3 free, 2 & 4 non-free (did back/breast)
    intervals:
    * free--100s @ 1:30, 50s @ :50
    * stroke--100s @ 2:00, 50s @ 1:00

    100 easy

    4 rounds:
    * 50, focus on form @ :50
    * 50 @ 200 pace @ :50
    * 50 breath control (supposed to be 1 breath down, 2 back), @ :50
    * 100 recovery

    100 w/d

    TTL: 3700 yards

    we had 5 swimmers, the fast guy and I did the set together. I told him after workout how if he wasn't there that I'd slack off...then he said the same.

    air temp was a bit brisk, mid-30s, but water was nice and warm.

    I did a crazy trip over the MLK weekend (a few days in Bangkok). somehow I managed to avoid illness after. I didn't workout at all the first day back, and the second just walked the dogs.
    I think today was my 8th day in a row in the pool. if the weather is nice I really don't mind going over to Sendero for a solo swim. It is so close I feel guilty not taking advantage of it, plus I have an annual pass.

    unfortunately, the USMS meet in Houston in a couple weeks won't work out for me. but there will be a couple of people from my group there. I'll be doing a roadtrip back to Texas after picking up a new car.
    Categories
    Swim Workouts
  14. Hotel PT improvisation

    by , January 27th, 2017 at 01:57 PM (Of Swimming Bondage)
    After ignoring my doctor's and PT's orders to not swim last weekend (https://www.1001pools.com/single-pos...oint-Vancouver), I focused on being a good patient while traveling this week, with an improvised PT table in my Residence Inn room (the red chair being there to give me enough length).



    I've continued to run about 2 miles on the treadmill, two to three times per week. I still don't like running, but I've figured out that a Pandora station built around the Sex Pistols song, "I'm a lazy sod" creates the right mix of high-energy, angry music that motivates me to go harder.

    Updated January 27th, 2017 at 03:11 PM by pwb

    Categories
    Strength Training and Dryland Workouts
  15. Sarasota Y Sharks Masters GOLD Workout 1/27/17

    by , January 26th, 2017 at 03:18 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 1:00 1:00
    4 x 50 stroke 1:15 1:15
    2 x 100 1:45 1:30
    1 x 200 3:15 3:00

    Kick set
    1 x 200 4:40 4:30
    4 x 50 1:20 1:15

    IM/Stroke set
    3 x 100 25stroke/25free 2:00 1:45
    1 x 100 IM 2:00 1:45
    3 x 100 50stroke/50free 2:00 1:45
    1 x 200 IM 4:00 3:30

    Free/pull set
    1 x 100
    1 x (200 100)
    1 x (300 200 100)
    1 x (200 100)
    1 x 100
    Intervals: LCM 1:40/100, SCY 1:30/100

    Warm down
    4 x 50 1:15 1:00

    Total: 4100 meters/yards
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 1/26/17

    by , January 25th, 2017 at 03:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    60 x 100 1:30 birthday swim (6000 yards)

    -OR-

    Warm up
    4 x 100 1:40 1:30
    4 x 50 stroke 1:10 1:00
    4 x 25 choice :40 :30
    2x through
    RD1 intervals left, RD2 intervals right

    Kick set
    2 x 100 2:15
    4 x 50 last 25 strong 1:10

    IM/Stroke set
    10 x 25 strong and consistent RD1-3 on :40, RD4 on :30
    1 x 50 best effort 1:20
    4x through
    RD1 fly, RD2 back, RD3 breast, RD4 free

    Free/pull set
    1 x 500 long and strong 6:30
    2 x 250 last 50 strong 3:15
    5 x 100 descend 1-3, last two easy warm down 1:15

    Total: 4500 yards
    Categories
    Uncategorized
  17. Swim workout Tuesday

    400 W/u
    6 100's pull, long strong arms,bilateral breathing, tight turns,dolphin off wall
    4x25's dolphin
    4x25'single arm fly
    100 east free
    4x25's fly100 easy
    8x75's kick w/o board
    300 easy

    trying so hard to get my fly smooth! Incredibly tough.
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters GOLD Workout 1/25/17

    by , January 24th, 2017 at 12:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right
    Warm up
    2 x 100 2:00 1:45
    2 x 100 1:45 1:30
    2 x 100 kick 2:30 2:15
    4 x 50 1:00 1:00
    4 x 50 stroke 1:15 1:00
    4 x 50 kick 1:20 1:15

    IM/Stroke set
    1 x 100 reverse IM 2:00 1:45
    1 x 50 fly 1:10 1:00
    1 x 50 back 1:10 1:00
    1 x 50 breast 1:10 1:00
    1 x 50 free 1:00 1:00
    1 x 100 IM 2:00 1:45
    *Break 30 seconds between rounds
    2x through

    Free/pull set
    2 x 300 5:00 4:30 long and strong
    4 x 150 2:30 2:15 descend
    6 x 100 1:30 1:20

    Warm down
    4 x 50 1:15 1:00

    Total: 4000 meters/yards
    Categories
    Uncategorized
  19. Saturday swim

    what a great weekend! No rain!! And was able to put in some good swim time Saturday afternoon!!

    500 easy free
    8 75's kick w/o board, 4&8 max effort
    6 100 pull, tight turns,dolphin off wall
    12 50's swim drill all strokes,free,back,breast,fly
    6 50's free hard
    500 easy
    Categories
    Swim Workouts
  20. Express Workout

    by , January 23rd, 2017 at 06:51 PM (Elise's Fitness Fun)
    Got a bad, bad case of food poisoning last week, and so I have not been in the water in a week! I got in today at lunch and took it very easy.

    300: 100 swim, 100 kick flutter with fins, 100 free swim with paddles

    2 x 300 kick with fins on 5:00

    100 easy swim

    I know that this is ridiculously short, but I am still very weak. My goal in getting back in shape is to build up my core first. I always had a strong core and strong kick. I believe these both took a big load off my shoulders. Before I start doing too much with the arms, I want to make sure I have that great core strength again.
    Categories
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