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  1. Workout 4/11/17: evening

    by , April 11th, 2017 at 09:47 PM (Maple Syrup with a Side of Chlorine)
    300 swim/100 kick/4 x 50 pull/2 x 25 fast/100 easy

    Sweedish 1:01 (jbs's 50 set - started at :10, I barely made :28 and missed 29)

    300 as 50 kick, 50 pull (with snorkel - I did 400)

    3 x 50 even pace on 1:00

    200 loosen and out
    [Masters/Rec/2400 yds/60 min]
    -------------------------------------

    Good swim with Greg, Jim, and Carol. Trying to get into the water more but my work schedule seems to be getting in the way. I was able to get the motorcycle out yesterday and enjoyed the beautiful weather here in VT with my wife:


    (notice the USMS sticker on the windshield ?)
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters GOLD Workout 4/12/17

    by , April 11th, 2017 at 04:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    3 x 100 2:00 [2:00] 25st/25fr
    3 x 100 1:45 [1:30]
    6 x 50 1:00 [1:00] choice

    Kick set
    8 x 50 1:15 [1:15] 25easy/25fast

    Freestyle sprint set
    6 x 100 2:00 [2:00] strong 85-90%
    rest :30
    1 x 100 2:00 [2:00] 100%
    1 x 100 2:00 [2:00] easy

    IM/stroke set
    3x
    2 x 50 1:15 [1:15] stroke strong
    rest :30
    1 x 50 1:15 [1:15] stroke 100%
    1 x 50 1:15 [1:15] free easy
    [RD1 fly, RD2 back, RD3 brst]

    Free/pull set
    4 x 100 1:40 [1:30] desc
    8 x 50 1:05 [:55] alt 3 strong/1 easy

    Warm down
    4 x 50 1:00

    Total: 4000
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  3. Sarasota Y Sharks Masters GOLD Workout 4/11/17

    by , April 10th, 2017 at 12:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    2 x 50 1:15 [1:15] stroke
    2 x 150 2:30 [2:15]
    2 x 50 1:15 [1:15] stroke
    3 x 100 1:45 [1:30]

    Kick set
    6 x 50 1:15 [1:15] alt 1 strong/1 easy

    Freestyle sprint set
    3x
    3 x 50 1:05 [1:00] strong & consistent
    1 x 50 1:15 [1:15] easy

    IM/stroke set
    2x
    2 x 100 2:10 [2:00] IM/stroke
    1 x 50 1:10 [1:00] easy free

    Free/pull set
    3x
    1 x 200 3:20 [3:00]
    1 x 150 2:30 [2:15]
    1 x 100 1:40 [1:30]
    1 x 50 1:20 [1:00] easy
    [RD1 100 strong, RD2 150 strong, RD3 200 strong]
    [All other swims neg split]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 4/10/17

    by , April 9th, 2017 at 01:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

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

    Free sprint set
    3x
    1 x 50 1:00 [1:00] mod
    1 x 100 1:45 [1:30] strong
    1 x 50 1:30 [1:30] easy

    IM/stroke set
    3x
    1 x 150 3:00 [2:30] IM (fly, back, brst)
    1 x 50 1:30 free easy

    Free/pull set
    3 x 150 2:30 long & strong
    3 x 150 2:20 last 50 strong
    3 x 150 2:15 neg split
    1 x 150 warm down

    Total: 4200
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  5. Workout 04/08/17: morning

    by , April 8th, 2017 at 10:30 PM (Maple Syrup with a Side of Chlorine)
    I've been out of the water for the past week due to work but I was able to get into today with the team.

    200 free/100/kick/200 pull
    4 x 25 Burst and Cruise

    4 x 75 on 1:45 (kick/swim/pull)
    2 x 150 on 3:00 - build by 50 [did 200's]
    1 x 300 pull - focus on technique
    6 x 50 on 1:00 - descend in pairs
    12 x 25 on :30 - odds ez/evens fast - took 30sec after first 6

    2 x 50 relays as team
    200 loosen and out
    [Masters/Rec/2500 yds/65 min]
    ------------------------------------

    We had a good group with Tim, Matt, Libby, Kevin, Mary, and Greg. My lower back has been tight so it was nice to get into the water and stretch out a bit. Out of the pool I am working to reduce clutter in the house, and getting ready for some heat arriving here in New England over the next few days.
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters GOLD Workout 4/7/17

    by , April 6th, 2017 at 11:55 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

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

    Free sprint set
    3x
    1 x 50 1:00 mod
    2 x 50 1:00 strong
    1 x 50 1:30 easy
    [be consistent on each round of strong swims]

    IM/stroke set
    3x
    3 x 50 1:15 stroke strong
    1 x 50 1:30 free easy
    [RD1 fly, RD2 back, RD3 brst]

    Free/pull set
    2 x 200 3:20
    2 x 200 3:00
    Rest 1:00
    1 x 200 best effort

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters GOLD Workout 4/6/17

    by , April 5th, 2017 at 02:14 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    2 x 100 2:00 [2:00] IM/stroke
    3 x 100 1:45 [1:30]
    2 x 100 2:00 [2:00] IM/stroke
    4 x 50 1:00 desc 1-4

    Kick set
    1 x 200 5:00 [4:30]
    6 x 50 1:15 [1:15] desc 1-3/4-6

    IM/stroke set
    3x
    1 x 50 1:15 [1:15] stroke
    1 x 50 1:00 [1:00] free easy
    1 x 100 2:15 [2:00] IM
    RD1 fly, RD2 back, RD3 brst

    Free/pull set
    3x
    2 x 100 1:45 [1:30] strong
    1 x 100 2:00 [2:00] easy

    3x
    3 x 50 1:00 [1:00] strong
    1 x 50 1:15 [1:15] easy

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 4/5/17

    by , April 4th, 2017 at 04:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    3 x 100 2:15 [2:00] 25st/25fr
    2 x 100 1:45 [1:30]
    6 x 50 1:15 alt 1stroke/1free
    1 x 100 2:30 [2:15] kick

    Freestyle sprint set
    3x
    1 x 50 1:00 mod
    1 x 100 1:45 [1:30] 90%
    1 x 50 1:30 easy

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

    IM/stroke set
    4x
    1 x 50 1:30 stroke mod
    1 x 50 1:15 stroke 90%
    1 x 50 1:30 free easy

    Free/pull set
    4 x 100 1:45 [1:30] long & strong
    4 x 100 1:40 [1:20] last 25 strong
    4 x 100 1:30 [1:15] neg split

    Warm down
    4 x 50 1:00

    Total: 4000
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  9. Return to competition

    by , April 3rd, 2017 at 06:30 PM (A comfort swimmer's guide to easy swimming)
    Until last month I had not swam in a meet since 2012 Summer Nationals.
    Finally decided to try and get back into it after a long lay-off.
    So on March 18 I entered a small age group meet in Jackpot, Nevada. Signed up for 3 50's; free, back and fly. Times weren't that great but not bad considering.
    Here's how I did: 50 free - 30.31, 50 fly - 33.72, 50 back - 35.96 (NQT).

    Encouraged by how I did, I entered a meet in Nampa Idaho this past weekend.
    Did the 100 free, 100 back and 50 free. I was very pleased with how I did and actually exceeded my expectations.
    Here's how I did: 50 free - 30.04, 100 free - 1:05.14 (NQT), 100 back - 1:15.51 (NQT).

    I guess if I could've swam these meets a month earlier I could have entered Spring Nationals. Perhaps I will consider Summer Nationals now.
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  10. Sarasota Y Sharks Masters GOLD Workout 4/4/17

    by , April 3rd, 2017 at 11:54 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 100 2:00 [1:45]
    4 x 50 1:20 [1:10] stroke
    4 x 100 1:45 [1:30]
    4 x 50 1:05 [:55] desc 1-4

    Kick/IM/stroke set
    3x
    1 x 200 5:00 [4:30] kick
    4 x 50 1:20 [1:10] 1 of each stroke
    1 x 200 4:10 [3:30] IM

    Free/pull set
    1 x 300 5:00 [4:30] long & strong
    2 x 150 2:30 [2:15] last 50 strong
    3 x 100 1:30 [1:20] desc 1-3

    Warm down
    4 x 50 1:15

    Total: 4100
    Categories
    Uncategorized
  11. Signs of life finally

    by , April 3rd, 2017 at 09:07 AM (After a long rest)
    I have been back in the water for a few months now. The elbow is completely pain free, however the opposite shoulder is now giving me problems; the challenges of age I guess. I have been lifting for about 3 weeks and again despite not being anywhere near where I was before the surgery I am making steady progress. Overall I am very happy with my progress and hope to be competitive at worlds in Budapest. I will likely alter my normal event program a little and focus more on the 200s and shorter distances.

    Despite some discomfort with the left shoulder I am finally getting back in shape and despite being no where near where I was aerobically, I am back in some semblance of shape.

    Today we did a tough tough mix of kicking, over kicking and back.

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

    main sets
    10x100 free with paddles and snorkel on 1:15
    100 easy
    4x(100 kick on 1:45, 50 Free with overkick on :50, 50 back on :40)
    100 easy
    3x(50 kick on :50, 100 Free with overkick on 1:20, 50 back on :40)
    100 easy
    3x(25 streamline kick on :30, 75 Free with overkick on 1min, 100 back on 1:20)

    warm down
    200 easy

    on the 10x100s I was holding 1:05s. On the kick, overkick, stroke sets I was really focusing on over kicking and was getting :10-:15 rest on all the swims. The overkick sets are always tough and I did notice I have a slight issue with my right leg not kicking as strong as the left. Tom said he thinks it's a slight bend in the right leg that gets worse when I am tired.

    I am am having fun again and I am looking forward to gradually increasi intensity in the pool and weight in weight room over the summer. It's great to be back.
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters GOLD Workout 4/3/17

    by , April 1st, 2017 at 01:42 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 1:30 [1:15] stroke
    1 x 200 3:15 [3:00]
    4 x 50 1:00 [1:00] choice
    2 x 100 1:45 [1:30]

    Kick set
    3 x 100 2:30 [2:15] kick
    4 x 50 1:30 [1:10] kick up tempo

    IM/stroke set
    3 x 50 1:20 [1:10] fly
    1 x 50 1:00 free
    3 x 50 1:20 [1:10] back
    1 x 50 1:00 free
    3 x 50 1:20 [1:10] breast
    1 x 50 1:00 free

    Free/pull set
    2 x 200 3:15 [3:00] long and strong
    4 x 50 1:00 [:55] descend
    2 x 200 3:15 [3:00] last 50 strong
    4 x 50 :55 [:50] descend
    2 x 200 3:15 [3:00] neg split
    4 x 50 :50 [:45] descend

    Warm down
    4 x 50 1:15

    Total: 4100
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters GOLD Workout 3/31/17

    by , March 30th, 2017 at 01:49 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    9 x 50 1:05 2 stroke/1 free
    3 x 100 1:30
    9 x 50 :50 desc 1-3,4-6,7-9

    Kick set
    2x
    1 x 100 2:15
    2 x 50 1:15 25fast/25easy
    4 x 25 :45 sprint

    IM/stroke set
    3x
    3 x 25 :40
    2 x 25 :30
    1 x 25 :40 easy free
    1 x 50 1:30 fast
    RD1 fly, RD2 back, RD3 brst

    Free/pull set
    1 x 500 7:00 long & strong
    5 x 100 1:30 last 25 strong
    5 x 100 1:20 neg split

    Warm down
    4 x 50 1:00
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters GOLD Workout 3/30/17

    by , March 29th, 2017 at 01:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    4 x 75 1:30 IM/stroke
    2 x 100 1:30
    6 x 25 :40 2strong/1easy
    2 x 150 2:15

    Kick/IM/stroke set
    4x
    5 x 25 :40 kick
    5 x 25 :40 stroke
    1 x 125 2:30 IM
    [RD1 fly, RD2 back, RD3 breast, RD4 choice]
    [IMs: RD1 50 fly, RD2 50 back, RD3 50 brst, RD4 choice]

    Free/pull set
    3 x 150 2:15 long & strong
    3 x 150 2:05 last 50 strong
    3 x 150 2:00 neg split
    Rest 1:00
    1 x 150 best effort
    1 x 150 warm down

    Total: 4400
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 3/29/17

    by , March 28th, 2017 at 03:25 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:10
    4 x 75 1:10
    4 x 50 1:10 stroke
    4 x 25 :30 strong

    Kick set
    2x
    4 x 50 1:15 25fast/25easy
    4 x 25 :45 underwater dolphin

    IM/stroke/free sprint set
    2x
    1 x 50 1:30 easy
    1 x 200 3:15 90% broken @100 10secs
    1 x 50 1:30 easy
    1 x 100 1:45 90%
    1 x 50 1:30 easy
    1 x 50 1:00 90% RD1 best stroke
    1 x 50 1:30 easy
    1 x 50 1:00 90% RD1 worst stroke
    [RD1 IM/stroke, RD2 free]

    1 x 50 1:00 easy

    Free/pull set (Charles Denault's favorite set)
    3 x 100 1:40 mod
    1 x 125 1:40 last 25 strong

    2 x 100 1:40 mod
    2 x 125 1:40 neg split

    1 x 100 1:40 mod
    3 x 125 1:40 last 50 strong

    Warm down
    4 x 50 1:00

    Total: 4400
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  16. Retired ... for now

    by , March 27th, 2017 at 04:57 PM (The FAF AFAP Digest)
    I had my follow up at Hopkins and the news was not good. The extensive clot is still there and the axillary and subclavian veins have re-closed since the balloon venoplasty. I suspect the re-closing was what I perceived as a strain in the thoracic area a few weeks ago. Vein reconstruction surgery is not a good option because it would require a bypass with only a 50% or less chance of success. So I need to grow some collateral veins; I may already have some since my arm is not all that swollen. But there is some fear for my left side, which is showing some pre-thrombolytic symptoms.

    I will have another ultrasound on both sides in 2 months. If the left side is showing more signs of damage than last time, I may have another first rib resection at that time. That surgery may have a better likelihood of success than the one in December if we avoid a clot. Or I could just use a conservative approach ... The downside of that is that I think I would have anxiety over getting another clot/ruining another vein. And I really couldn't swim without compressing the vein further. Streamlining is ultra compressive. And of course my sister had bilateral VTOS.

    I have been in the water some. But just kicking with my arms at my side is not very inspiring. My dr said that I could start some swimming, but I am leery about my left arm. I have been on the treadmill regularly; did 14 miles the other day after the bad news. So I am going to put all thoughts of competing aside for now. I may pop into the pool to see friends from time to time. But I am basically retired right now. Maybe next year I can re-assess. Without the primary veins on the right side, it is unclear whether I could ever return to my previous form.

    On a happier note, I have a trip to Paris and environs planned in April. And I had a really kick ass 2016 before the VTOS reared its ugly head in October. The Fina rankings have come out and, in the 55-59 age group, I ended up with:

    SCM:

    50 back #1 (WR)
    100 back #1 (WR)
    50 fly #1 (WR)
    50 free #1 (WR)
    50 breast #4 (NR, that was subsequently broken)
    100 breast #8

    LCM:

    50 back #1 (WR)
    50 fly #1 (#WR)
    50 free #1
    50 breast #3

    SCY (1 meet, done with a blood clot)

    50 fly (NR)
    50 back (NR)

    Adios for now! I wish everyone well in their swimming endeavors.

    Updated March 28th, 2017 at 10:04 AM by The Fortress

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  17. Sarasota Y Sharks Masters GOLD Workout 3/28/17

    by , March 27th, 2017 at 01:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    3 x 100 IM/stroke 2:00
    1 x 200 3:00
    6 x 50 desc 1-3/4-6 :50
    4 x 125 kick last 25 fast 2:45

    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
    1 x 250 long & strong 3:45
    5 x 50 build each swim :55
    1 x 200 neg split 3:00
    4 x 50 desc :50
    1 x 150 last 50 strong 2:15
    3 x 50 all strong :45
    1 x 100 neg split 1:30
    2 x 50 make them :40

    Warm down
    4 x 50 1:00

    Total: 4300
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  18. Sandwiched between my kids and my parents

    At our SCY championships I had a great time to speak with Rick Battistini, our coach du jour, and he had a lot of wisdom about taking care of one's parents.

    I had been looking for any commiseratory blog entries but didn't see any.

    My father had cancer and was taking a lot of extra care last year and he unexpectedly died of a massive heart attack on December 30th 2016.

    My mother was not in great health at the time and took it understandably very poorly and had a sharp degradation in her own health.

    I ended up 9-1-1ing her to the hospital for a 1 1/2 week stay and now she is rehabbing at home.

    I have had to stop everything but coaching Masters 3x per week and am battling back to swimming time for myself for my own gratification and stress release and health.

    I don't know how much longer my mom has and I have limited help form limited family nearby.

    Since I've been coaching and teaching swimming, I have needed the support of my parents and this is really tough.

    Last weekend at SCYs I was so tired I was not having fun until I could nap for 1 1/4 hours between events then had to scratch the last 2 because I had to get back to Mom and relieve my son from mom sitting!

    I am figuring it out bit by bit!
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  19. MHS Swim Team Assistant Coach, years 2 and 3

    Last year, 2015-2016 our girls won the State Championship and our Head Coach Susan Guertin won a major coaching honor.

    This year, 2016-2017 our girls came in 3rd at States with only 5 girls qualifying.

    Decidedly worth it in many ways, mostly for the joy of working with the kids I have taught to swim over the years and way more fun than watching TV!
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  20. NEM SCY Championship Effort untrained and not warmed up

    I learned last Sunday the 19th of March at the 3rd day of the main weekend of NEM SCYs that if tired, just get up and go warm up anyway.

    I only had time to warm up for 600 yards and I was in the first heat of the 400IM. It was very hard on my windpipe, needless to say! My time was about 3 minutes slower than the National record holder Laura Val!

    Only 5 people entered in my age group so I still got us 12 points on that one.

    However, my teammates were cheering and my walls were legal and I could have a lovely nap between that and the 50 fly.

    We had 15 women's heats of the 200 free followed by 18 heats of the men's and then I made a 7th place on the 50 fly for a 7th place among many more swimmers.

    I was so glad I showed up!
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