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  1. Monday 10/15/18

    PM SCY Solo @ LRRC

    Air temp: 47 and rainy
    Pool temp: 83 (SCY pool is heated!)

    2x
    300 swim 4/6/2 turns
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:00 breathe 2-4-6 by 50 pull w/ paddles

    5x100 @ 1:20
    50 @ 1:20 EZ
    5x100 @ 1:15
    50 @ 1:15 EZ
    5x100 @ 1:10 (1:05, 1:05+, 1:06, 1:06, 1:05)

    200 EZ

    Total: 3600
    Categories
    Swim Workouts
  2. Are You a Masters Coach or a “Master of Coaching?”

    by , October 15th, 2018 at 01:16 PM (Questions from Coaches)
    Q: Are You a Masters Coach or a “Master of Coaching?”

    A: Maybe you’re both. Fantastic. If you’re not both, why?

    Most of us can stand on the pool deck and bark out a workout to our swimmers occasionally telling them what they can do to swim better.

    Some of us fill our coaching tool box with teaching methods to enhance our athletes’ swimming experience.

    However, only a few of us make the effort to become a master of our trade, coaches who look at each day as an opportunity to boost our skills, deliver a meaningful experience for our athletes, and improve the lives of others.

    Do you …


    • know your swimmers, their goals, motivations, and, most importantly, their name? Do you address each athlete every day, making it a personalized and positive encounter?
    • just write a workout or do you deliver a workout and engage with each and every swimmer at practice in an individualized, meaningful, and purposeful way?
    • offer stroke technique advice communicating not just the “how to do it” but the “why you should try it” method of inspiring improvement?
    • care about your athletes on and off the pool deck? Remember this quote from Indy Aquatic Masters’ Mel Goldstein: “No one cares how much you know until they know how much you care.”
    • thank them for coming to practice and invite them to return?


    At some level, we all have a passion for swimming. Channel your passion into your coaching and become the best “Master of Coaching” you can be.
  3. Sarasota Y Sharks Masters GOLD Workout 10/15/18

    by , October 15th, 2018 at 12:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 100 1:45 alt. 25st/25fr
    6 x 50 :50 desc 1-3/4-6

    Kick set
    3 x 50 1:15
    3 x 50 1:10
    3 x 50 1:05
    1 x 50 easy swim

    Stroke set
    4x
    3 x 25 :45 perfect stroke
    1 x 75 1:30 stroke/IM strong

    Sprint set
    4 x 50 2:00 fast
    3 x 50 1:30 fast
    2 x 50 1:00 fast
    1 x 50 easy
    [All swims choice]

    Freestyle set
    4x
    1 x 225 3:25 long & strong
    1 x 75 1:05 strong
    [Desc by round]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  4. Vacation + Sunday/Monday

    by , October 15th, 2018 at 09:42 AM (Swimming Through Jello)
    Did a CrossFit workout last Saturday, I don't remember exactly what it was. Snatch and partner workout.

    Then left last Sunday morning for vacation in Estes Park, Colorado. Did a whole lot of hiking in RMNP and walking around town. A little too close to winter weather in October but better than 90s at home like it has been!

    Back home Saturday afternoon and hit the gym Sunday and pool Monday, gotta get ready for Ozark SCM Champs Nov 3!

    Sunday, 10/14/2018 Weightlifting Workout

    General warmup, barbell warmup

    Sn + HSn - 95/1+1x2, 115/1+1, 135/1+1, EMOM 155/1+1x5, 165/1+1x6, 175/1+1x5

    PCl + HCl + J - 135/1+1+1, 165/1+1+1, 185/1+1+1, 205/1+1+1, 225/1+1+1

    Seated box jumps up to 49"x3x3

    Monday, 10/15/2018 Pool Workout

    2x{300 fr :30 rest
    200 SKiPS :20 rest
    100 1-arm free :10 rest}

    3x{100 1:30 cruise
    75 FAST 1:30
    100 1:30 cruise
    50 FAST 1:30
    100 1:30 cruise
    25 FAST 1:30}
    Rd 1- sw/p/k for fasts, Rd 2- k/sw/p, Rd 3- p/k/sw

    6x50 dr/sw 1:00 easy

    4x{4x25 br3,2,1,0 :30
    50 easy 1:00}

    2 fast starts off blocks

    200 warmdown

    3700
    Categories
    Uncategorized