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  1. Budapest week 2 - Tuesday

    by , May 9th, 2017 at 08:36 AM (After a long rest)
    I had a really good night of sleep and was still feeling a little tired this morning. I love it when you go to sleep in one position and wake up in the exact same position; this morning was such a morning.

    I felt much much better in the water today and despite the nagging pinch in my left shoulder it was no where near as bad today.

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

    main sets
    8x75 kick on 1:10
    2x(3x300 free on 3:40 descend 1-3, 2x100 kick as active recovery on 1:45, 2x50 fast back on :40)
    100 easy
    8x75 as 50 Back, 25 no breath free on 1:10
    8x50 breast(why?) working on timing of kick and shooting on 1min
    10x50 with snorkel on :35

    warm down
    200 ez

    i did really well on the 300s going 3:17,3:14,3:10 on round 1 and 3:15,3:10,3:05 on the second round. The kick I was holding 1:27s and the back I was :31/:32s. One of my training partners is a breastroker and she has struggled with timing of the kick and shoot so we did a few 50s working on this. I hated this part! On the 50s on :35 I cruised and was holding :32s throughout. I felt good in the water today. Now I need to string a few of these together.

    I am off to Seattle tonight for another whirlwind 24hrs.
    Categories
    Swim Workouts
  2. Budapest Week 2 - Monday

    by , May 8th, 2017 at 02:05 PM (After a long rest)
    This morning should have been real course but for some reason the life guards did not flip the pool so we swam scy.

    i felt pretty stiff stiff from weights yesterday but had a decent workout. my daughters workout group were next to me and I am so glad I decided not to join them. They did 3xT20s trying to increase effort 1-3. She went just shy of 1900 on the last T20. OMG she has improved so much in such a short time.

    My workout was not not easy but I decided to do a different aerobic set.

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

    main sets
    8x75 kick on 1:20
    4x(300 on 3:30, 200 on 2:20, 100 on 1:10)
    i decided to do 1min between rounds today which made this a lot easier
    200 easy
    16x25 back on :30 holding 200 pace

    warm down
    300 easy

    The kick I was coming in on 1:05-1:07s. I held 1:05 pace throughout the aerobic set despite discomfort in my left shoulder. The 25s I was off on my pace and held :16s. I was pretty tired after this workout.

    My daughter and I had a great discussion about her season goals on the drive home. I cherish these kinds of discussions.
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters GOLD Workout 5/9/17

    by , May 8th, 2017 at 08:58 AM (Sarasota Y Sharks Masters GOLD Workout)
    Y-Nats is over, so we're getting back to our normal yardage. LC season is upon us.

    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 3:00 [2:30]
    3 x 100 1:45 [1:30]
    6 x 50 1:15 [1:15] stroke, 2 of each
    6 x 50 1:00 [1:00] desc 1-3/4-6

    Kick set
    2 x 100 2:40 [2:15]
    6 x 50 1:20 [1:15] 25fast/25easy

    IM/stroke set
    3x
    2 x 50 1:15 [1:15] stroke
    1 x 200 4:00 [3:30] IM
    [50s: RD1 fly, RD2 back, RD3 breast]

    Free/pull set
    4 x 150 2:30 [2:05] last 50 strong
    3 x 100 1:40 [1:30] neg split
    6 x 50 :50 [:45] desc 1-3/4-6

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  4. Budapest Week 1 - Sunday

    by , May 7th, 2017 at 11:04 AM (After a long rest)
    The meet is still going on at the pool and since it's a level 3 meet the pool was setup scy. As I have been doing for a while now I am using Sunday as an extra strength training opportunity.

    Weights

    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 12.5lb 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
    100 free
    4x50 free on :55
    4x50 free on :50
    4x50 free on :45
    8x50 kick on :50
    4x50 easy with about 10 seconds rest

    I was tired today in the weight room but felt pretty good in the pool.

    Categories
    Swim Workouts
  5. Budapest Week 1 - Saturday

    by , May 6th, 2017 at 03:06 PM (After a long rest)
    There was a meet at our pool this weekend so I swam very early with the group going to Budapest. I felt pretty decent in the water today.

    Pool setup LCM

    Warm up
    400 Free with snorkel
    6x50 catch-up on 1min

    main sets
    6x100 kick with fins on 1:30
    50 free easy on :50, 1x50 back at 200 Pace on 1min
    100 free easy on 1:40, 2x50 back at 200 Pace on 1min
    150 free easy on 2:30, 3x50 back at 200 Pace on 1min
    200 free easy on 3:20, 4x50 back at 200 Pace on 1min
    100 easy
    8x50 drill/build on 1min

    warm down
    200 easy

    i held 1:10-1:12 on the kicks with fins and then :34-:36 on the 50s back. My back felt good today. Ideally I would like to be more consistent and hold :34s but this is the first time I have tried going at pace on my backstroke. This set was harder than it sounds and is another one I will do again.

    Updated May 6th, 2017 at 08:20 PM by StewartACarroll

    Categories
    Swim Workouts
  6. Budapest Week 1 - Friday

    by , May 5th, 2017 at 09:09 AM (After a long rest)
    I went to bed at 7:30pm last night and slept solidly till midnight when I had to get up and use the bathroom. I was worried I would have trouble going back to sleep but as it turned out I think I fell asleep before my head even hit the pillow and slept solidly again until my alarm went off for practice.

    Today was not as as hard as thought Tom planned on making practice. On one hand it was good but on the other I was kind of looki forward to the set he described on wednesday(100,125,150,175,200 all on 2mins). His modified version was fine but no where near as challenging. My training partner, Bill, was back in town visiting from Indiana today which on its own made for a great time. I did enjoy practice today and it was fun.

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

    main sets
    8x50 kick on 1min
    100 free with snorkel on 2mins
    125 free with snorkel on 2mins
    100 free with snorkel on 2mins
    150 free with snorkel on 2mins
    100 free with snorkel on 2mins
    175 free with snorkel on 2mins
    100 free with snorkel on 2mins
    200 free with snorkel on 2mins
    200 ez
    16x25 on :30 odds choice drill, evens no breath free
    15 minutes of Tom time - vertical kick followed by Tom calling out what to do for a 25(fly, no breath free, corkscrew, etc)

    warm down
    200 easy

    just like yesterday I took a while to get going today. The kick I was feeling good and held :41s throughout. On the 100s I was holding 1:03s, the 1:25 I was 1:19, the 1:50 I was 1:33, 175 I was 1:50 and the 200 I was 1:59. I was not going super hard on these Andy instead focused on trying to keep my stroke long. My shoulder is still uncomfortable and I have avoided pushing too hard. The only one I pushed was the 200 and even it my splits were very consistent. Tome said I was :59/1min. He also said my turns and kick were both noticeably slower on the second 100 but he said my stroke looked longer. The Tom time was fun since we got a chance to laugh and joke as we were vertical kicking. All good today.
    Categories
    Swim Workouts
  7. Budapest Week 1 - Thursday

    by , May 5th, 2017 at 08:56 AM (After a long rest)
    There is always something that happens to me the second morning after travel. Tuesday was my crazy long day and this morning it hit me hard. I was tired and it took some time to really get going.

    Weights/Dryland
    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 12.5lbs , 10 right arm and 10 left arm elbow flexion and extension using 27.5lbs)
    3x(10xlat pull down to chest using 160lbs, 10xtricep rope pulldowns using 42.5 lbs, 10xstanding straight arm pull down using 80lbs)
    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

    Despite being really tired I upped my weight in the last pulldowns and the shoulder rotation exercises. This is all good progress and I am almost back in the weight room to where I was pre surgery.
    Categories
    Swim Workouts
  8. Budapest Week 1 - Wednesday

    by , May 3rd, 2017 at 09:06 PM (After a long rest)
    Yesterday was a crazy day even by my standards. Our sales team are working on a big opportunity in the North East and I was asked to support them in New York City. Despite knowing it would be a really long day I decided I would do a one day out meet and back rather than an overnight trip. To make the NYC meeting I had to take a 6am flight which meant a 3:30 alarm. Coming home was booked on a 7pm flight but as is quite usual from the east coast(or it seems that way) my flight was delayed and I did not get back to Dallas until midnight. Needless to say this mornings alarm came very quick after only 3 1/2 hrs of sleep. Luckily the meeting went very well and the crazy travel day was probably the right thing for me to do because I was able to have dinner with my wife and kids in Monday night.

    This morning I was tired and felt quite weak. Midway through practice I realized I had hardly eaten anything yesterday, having a muffin at the airport and that was it. This is not my normal thing and I would characterize myself as a good eater, but apparently not yesterday.

    Todays pool setup scy

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

    main sets
    6x100 kick on 2min best average
    100 easy
    12x50 odds drill/buil, evens fast on :50
    3x100 free with find afap on 3mins
    200 easy
    4x200 free on 3mins descend 1-4
    12x25 underwater on :40

    warm down
    200

    tom went easy on us today. He actually to,d us fridays Set and said his original plan was to do it today. 100,125,150,175,200 on 2mins fast. He did not say how many rounds we will do. I was holding 1:25s on the kick and :28/29 on the fast 50s. On the 3 x 100s I went :52,:50,:48. I did not try to descend but worked the walls harder each100. On the 200s I went 2:12,2:07,2:04,2:00.
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters GOLD Workout 5/3/17

    by , May 2nd, 2017 at 01:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    Y-Nats starts Thursday! Next workout post will be for May 9 when we're back to our regular workouts.

    Warm up
    2 x 100 1:45
    6 x 50 1:00 choice
    2 x 100 1:30
    6 x 50 1:00 desc 1-3/4-6

    Kick set
    2 x 100 2:15

    Main set
    1 x 300 5:00 good turns, streamlines, and technique
    6 x 50 1:15 2st/1fr
    12 x 25 :45 choice 3fast/1easy

    Race pace set
    8 x 25 1:00
    [odds: build to race pace]
    [evens: sprint 20]

    Warm down
    4 x 50 1:00

    Total taper: 2500

    Optional set
    12 x 50 1:00 [500 or 1000 pace]
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters GOLD Workout 5/2/17

    by , May 1st, 2017 at 02:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    3 x 100 1:45
    4 x 75 1:30 IM/stroke

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

    Main set
    1 x 400 6:00 [fins optional]
    4 x 100 2:00 [choice 50fast/50easy]

    Blocks race pace set
    2 x 50 3:00 choice build to race pace
    3 x 50 4:00 choice race pace

    Warm down
    4 x 50 1:00

    Total taper: 2500

    Optional set
    16 x 50 1:00 [500 or 1000 pace]
    -OR-
    2 x 200 3:00 long & strong
    2 x 200 2:40 neg split
    2 x 200 2:30 desc
    Categories
    Uncategorized
  11. Budapest Week 1 - Monday

    by , May 1st, 2017 at 08:41 AM (After a long rest)
    Today marks the start of my focus on Budapest. I know it's a long way out but I wrote my season plan with Budapest as the light at the end of the tunnel. I am hoping to do 2 LCM meets as part of my build up and also to gradually increase both distance and intensity. The kids I am training are heading to Colorado for a 10 day altitude camp after 4th July and it's my hope to go on this trip. When I was in college we did an OTC trip and I have wanted to try altitude training as a master. I don't know yet how it's going to work out with me coaching and then trying to find time to swim myself. I plan on adding about 2k to my weekly distance each week until the altitude camp and then come down after the camp. I am going to train as if I am going to be competitive in Budapest but will back off if my body is not ready. I am carrying a shoulder injury that just won't go away which is not great but the elbow I had surgery on in December is doing awesome.

    Pool Setup LCM
    Warm up
    400 Free with snorkel
    6x50 catch-up on 1min

    main sets
    6x50 kick on 1min
    3x(1x50 at 400 Pace on 1min, 1x50 easy,
    2x50 at 400 Pace on 1min, 1x50 easy,
    3x50 at 400 Pace on 1min, 1x50 easy
    200 easy)
    3x200 Pull on 3mins

    warm down
    6x50 working on DPS

    I was able to hold :33 to my feet on the 50s. I wish I could say these were easy or even comfortabl but they were neither. I plan on doing this set weekly throughout the training for Budapest and will hopefully be able to get down to a tighter interval and hold pace.

    Off to NYC with work for the day tomorrow!!! I have a terrible carbon footprint.
    Categories
    Swim Workouts
  12. Remember to Breathe (May-June 2017)

    by , May 1st, 2017 at 12:00 AM (SWIMMER Editorials)
    It seems obvious, really. As mammals, we shouldn’t need this reminder.

    But whether we regard human swimmers as interlopers in a hostile environment without the necessary anatomy to breathe underwater or lost merfolk returning to our home (who else dreams of having gills implanted as soon as biotechnology can do it?), sometimes we need to hear it: remember to breathe.

    This reminder could come from your coach, who notices that you flag a bit on the second length of your 50 freestyle because you’re racing the swimmer in the next lane and you just put your head down and go. Or it could be that you’ve forgotten to exhale underwater and when you turn to inhale, you don’t get enough air in because you’re still holding some from the last breath. Even the most experienced swimmers need this reminder.

    Or it could be your lanemate reminding you, when you’ve missed practice for days on end because life is getting in the way of your swimming: Remember to breathe.

    This autonomic reflex, in which we fill our lungs with air and send oxygen to our blood, feeds all the tissues in our bodies. It also removes carbon dioxide and other waste products.

    When we’re anxious, afraid, or feeling threatened, our breathing is shallow and quick. Under stress, our brains want us to breathe quickly so we can fight or flee.

    During times when collective anxiety is palpable and it’s hard to put down the flashing electronic squirrel box—all the crazy news we can chase—we’re finding out how important it is: Remember to breathe.

    Respect to all the yoga enthusiasts and grounded swimming peeps out there. You know those teammates—always a sunny smile and bright hello—even at 5:26 a.m. If you’re a driven Type A who needs coffee more than air to be civil at that hour, you might brush off their gentle reminders to breathe.

    Until that day when you can’t breathe and you realize the forced deep breathing from swimming a set of descending 200s or a 3-mile rough-water swim against the current is the only thing that’s kept you from losing it at the office. Or at home.

    Go to swim practice. Remember to breathe.

    Not only will it get you through the tough times, it will make you smarter, as we learn in “Workout for the Brain” (Healthy Swimmer, page 14), where Jim Thornton explores how aerobic exercise improves our brains.

    And for merfolk longing to trade the pressures of everyday life for the comforting pressure of the deep, Elaine K. Howley shares the fascinating history of the Weeki Wachee Mermaids—a post-WWII Central Florida sensation that’s making a comeback (Splashback, page 48).

    Updated May 14th, 2017 at 07:52 PM by Editor

    Tags: breathing, stress
    Categories
    Staff Blogs
  13. 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
  14. 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.
  15. 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
  16. 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
  17. 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
  18. 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
  19. 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
  20. 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