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  1. Sarasota Y Sharks Masters GOLD Workout 8/28/17

    by , August 27th, 2017 at 10:29 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    5 x 100 1:45
    6 x 50 1:05 stroke 2 of each
    4 x 50 :50 desc

    Kick set
    2 x 150 3:20
    8 x 25 :40 sprint

    Main set
    3x
    6 x 25 :40 stroke 2 of each
    1 x 150 3:00 IM strong

    Sprint set
    4x
    1 x 50 1:00 mod choice
    2 x 25 :30 sprint choice

    Free/pull set
    5 x 150 2:15 long & strong
    4 x 150 2:00 desc 1-4
    1 x 150 best effort

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters GOLD Workout 8/25/17

    by , August 24th, 2017 at 03:26 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
    10 x 75 1:20 strong last 25
    10 x 50 1:05 build
    10 x 25 :40 sprint
    Odds: stroke, Evens: free on all

    Free/pull set
    3 x 200 3:00 desc 1-3
    1 x 200 3:15 strong
    3 x 100 1:30 desc 1-3
    1 x 100 1:45 strong
    3 x 75 1:05 desc 1-3
    1 x 75 1:15 strong
    3 x 50 :45 desc 1-3
    1 x 50 :45 strong

    Warm down
    4 x 50 1:00

    Total: 4800
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters GOLD Workout 8/24/17

    by , August 23rd, 2017 at 02:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 150 2:30
    3 x 100 1:45 50fist drill/50swim
    6 x 50 1:00 choice

    Kick set
    2 x 100 2:15
    4 x 50 1:05

    Main set
    4x
    4 x 25 :40 perfect stroke
    1 x 50 1:00 easy free
    1 x 100 2:20 fast 85%
    [RD1/3 stroke/IM, RD2/4 choice]

    Free/pull set
    3 x 200 3:00 long & strong
    3 x 200 2:50 neg split
    3 x 200 2:40 desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 8/22/17

    by , August 22nd, 2017 at 11:55 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    Kick set
    4 x 125 2:45 last 25 fast

    Main set
    4x
    1 x 50 1:00 25fast/25easy
    1 x 50 1:00 fast
    1 x 50 1:00 easy
    2 x 25 :40 12.5fast/12.5easy
    2 x 25 :40 fast
    2 x 25 :40 easy
    [RD1 fly, RD2 back, RD3 brst, RD4 free]

    Free/pull set
    15 x 100 1:30 alt 2 strong/1 easy

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 8/21/17

    by , August 21st, 2017 at 12:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 100 2:00 IM/stroke
    8 x 50 1:00 desc 1-4/5-8

    Main set
    1 x 300 5:30 IM
    1 x 300 6:30 kick
    1 x 300 4:30 free
    1 x 200 3:30 IM
    1 x 200 4:30 kick
    1 x 200 3:00 free
    1 x 100 1:45 IM
    1 x 100 2:15 kick
    1 x 100 1:30 free

    Free/pull set
    2x
    1 x 400 5:45 long & strong
    8 x 50 :45 desc 1-4/5-8

    Warm down
    4 x 50 1:00

    Total: 4800
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 8/20/17

    by , August 20th, 2017 at 02:25 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 250 4:15
    5 x 100 1:45 50st/50fr

    Kick set
    6 x 75 1:45 last 25 fast
    1 x 50 easy swim

    Stroke set
    3 x 125 2:30 IM [#1 50 fly, #2 50 back, #3 50 brst]
    3 x 75 1:30 IM desc 1-3
    3 x 50 1:05 stroke 1 of each
    6 x 25 :40 stroke 2 of each fast

    Sprint freestyle set
    1 x 25 :30 easy
    1 x 25 :30 sprint
    1 x 25 :30 easy
    2 x 25 :30 sprint
    1 x 25 :30 easy
    3 x 25 :30 sprint
    1 x 25 :30 easy
    4 x 25 :30 sprint
    1 x 25 :30 easy
    5 x 25 :30 sprint

    Free/pull set
    1 x 300 4:30 long & strong
    2 x 150 2:15 last 50 strong
    3 x 100 1:30 desc 1-3
    4 x 75 1:05 last 25 strong
    6 x 50 :45

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters GOLD Workout 8/18/17

    by , August 17th, 2017 at 02:15 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    Kick set
    2x
    1 x 125 2:45
    3 x 25 :45 sprint

    Sprint set
    4x
    1 x 25 :45
    1 x 50 1:00
    1 x 75 1:15
    1 x 100 1:45
    [RD1 100 fast, RD2 75 fast, RD3 50 fast, RD4 25 fast]
    [All swims are choice]

    Main set
    4x
    1 x 25 :40 mod
    1 x 25 :40 build
    1 x 25 :40 easy free
    1 x 125 2:30 strong
    [RD1 best stroke, RD2 choice stroke, RD3/4 choice including free]

    Free/pull set
    6 x 200 3:00 neg split

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 8/17/17

    by , August 16th, 2017 at 02:31 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 choice

    Main set
    3x
    1 x 250 3:45 free
    1 x 200 3:45 IM
    1 x 150 3:45 kick
    [RD1 focus on strong kick, RD2 strong IM, RD3 strong free]

    Free/pull set
    1 x 500 7:00 long & strong
    2 x 250 3:30 neg split
    5 x 100 1:30 desc
    10 x 50 :50 hold consistent pace

    Warm down
    4 x 50 1:00

    Total: 5000
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 8/16/17

    by , August 15th, 2017 at 03:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    4 x 100 2:00 50st/50fr
    6 x 50 :50 desc 1-3/4-6

    Main set
    6x
    1 x 50 1:10 moderate
    5 x 25 :40 sprint
    1 x 25 :40 easy
    [RD1/4 kick, RD2/5 stroke, RD3/6 choice (stroke or free)]

    Free/pull set
    3 x 100 1:30
    3 x 100 1:20
    3 x 100 1:15
    1 x 100 2:00 easy
    [desc each group of 3]

    3 x 75 1:10
    3 x 75 1:05
    3 x 75 1:00
    1 x 75 2:00 easy
    [desc each group of 3]

    3 x 50 :50
    3 x 50 :45
    3 x 50 :40
    1 x 50 1:00 easy
    [desc each group of 3]

    Warm down
    4 x 50 1:00

    Total: 4550
    Categories
    Uncategorized
  10. Avoiding problematic social media activity.

    by , August 15th, 2017 at 10:22 AM (Questions from Coaches)
    Q: How can I avoid problems with social media? What not to do with social media.

    A: As much as we would like to believe that we are entitled to coach at, swim at, or be a member of our preferred swimming venue, in most cases we are not. Participation is a privilege, not a right, and losing that privilege can be devastating. No Masters coach or swimmer wants to receive the news that they’re no longer welcome at their aquatics facility.

    While inappropriate behavior should never be tolerated at the pool, neither should it be tolerated away from the pool. This includes all forms of negativity on social media. While coaches and program leaders can't monitor every post every day, they can establish written standards that all members should agree and adhere to when interacting with other program members and stakeholders. Remedies should also be included in the swim program's standards and guidelines for program participation.

    The two most common misuses of social media are cyberbullying and negative messaging.

    Bullying may seem like nothing more than sophomoric banter but it's not. It's hurtful and has no place in a Masters program. If you're a coach who needs to tear down people to build your own ego or self-esteem, find another profession.

    If you become aware of others in your program who engage in bullying at or away from the pool, insist that they cease and desist immediately. No coach wants to have a member removed from the program. However, you as the coach, and leader of the program, must protect the integrity of the program and ensure the enjoyment and safety of all.

    Negative messaging and pejorative behavior on social media can lead to a multitude of potential problems.

    Here is an example of an email no coach wants to receive:

    "Coach Upacreek,

    “I regret to inform you that your Masters program is no longer welcome at the aquatics center. It has come to my attention that members in your program have disparaged our facility and staff by communicating negative, false and misleading statements in various media within the community. I've attached a copy of recent social media posts that have been brought to my attention.

    “The aquatics facilities' reputation within the community is of the utmost importance and I can no longer tolerate your member's inappropriate activities. Good luck finding another facility."

    Please don't have your members wage war with or air complaints about your pool or program on social media. Yes, we have First Amendment rights. No, one of our inalienable rights is not to swim where we please. If there are issues that need to be addressed, schedule a time to meet with the aquatics facility decision makers and resolve the issues. Your program's relationship with the pool, whether you rent pool space or you’re a program of the facility, should be a partnership. If you need help strengthening your partnership or need help resolving issues, contact the USMS national office and Club and Coach Services and resources will be provided.

    Keep the use of social media positive and uplifting. Use it to share program updates, information, and upcoming events. And, whenever possible, celebrate the accomplishments of your members in and away from the pool.
  11. Sarasota Y Sharks Masters GOLD Workout 8/15/17

    by , August 14th, 2017 at 03:25 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 100 1:45
    10 x 50 1:05 alt 1stroke/1free

    Kick set
    1 x 200 4:30
    8 x 25 :45 sprint

    Stroke set
    3x
    3 x 25 :45 stroke
    1 x 25 :45 easy free
    1 x 100 2:30 stroke strong
    [RD1 fly, RD2 back, RD3 breast]

    Free/pull set
    4 x 150 2:15 long & strong
    4 x 125 1:50 last 25 strong
    4 x 100 1:30 neg split
    4 x 75 1:05 desc
    4 x 50 :50 strong
    4 x 25 :30

    Warm down

    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  12. Sarasota Y Sharks Masters GOLD Workout 8/14/17

    by , August 13th, 2017 at 11:45 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY season is upon us...going to miss that long pool!

    Warm up
    4 x 150 2:30
    4 x 100 1:30
    8 x 25 :40 stroke

    Kick set
    1 x 200 4:30
    8 x 25 :45 sprint

    Stroke set
    4x
    3 x 25 :45 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 50 free]

    Free/pull set
    4 x 300 4:15 neg split
    4 x 150 2:10 last 50 strong
    4 x 75 1:05 desc

    Warm down
    4 x 50 1:00

    Total: 4700
    Categories
    Uncategorized
  13. Workout 08/10/17: OW

    by , August 10th, 2017 at 09:11 PM (Maple Syrup with a Side of Chlorine)
    Today is my daughter's 23rd birthday - an exciting day!

    We visited one of the nearby state parks this afternoon and I took along my goggles. Before a little relaxation on the beach and catching up on a book that I have been (trying to find the time to) reading I was able to get in a 0.86 mile swim in just under 18 minutes, dodging the weeds and observing the fish along the way.

    A great day!
    Categories
    Swim Workouts , Open Water
  14. Sarasota Y Sharks Masters GOLD Workout 8/11/17

    by , August 10th, 2017 at 02:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    2 x 200 3:45
    2 x 200 4:00 50st/50fr
    8 x 50 1:05 choice

    Kick set
    1 x 200 5:00
    6 x 50 1:20 desc 1-3/4-6

    Stroke set
    3x
    1 x 50 1:20 stroke drill
    1 x 50 1:20 stroke moderate
    1 x 100 2:20 stroke strong 85%
    [RD1 best stroke, RD2 worst stroke, RD3 choice]
    [Fly drill: one arm, switching every 3 strokes]
    [Back drill: two arm swim]
    [Breast drill: 2 kicks, 1 pull breathing only on pull]

    Free/pull set
    4x
    1 x 200 3:20 moderate stretch it out
    1 x 200 3:20 strong 85%

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 8/10/17

    by , August 9th, 2017 at 02:09 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    4 x 100 2:00
    3 x 100 2:00 50catch-up drill/50swim
    3 x 100 2:00 IM or 50st/50fr
    4 x 100 2:30 kick, last 25 fast

    Main set
    3x
    1 x 100 2:15 easy
    1 x 50 1:15 fast
    1 x 50 1:15 easy
    1 x 100 2:15 fast
    [RD1 stroke, RD2 free, RD3 choice]

    Free/pull set
    8 x 50 :50 consistent pace
    1 x 400 6:40 long & strong holding pace
    6 x 50 :50 build to fast
    1 x 300 5:00 neg split
    4 x 50 :50 desc
    1 x 200 3:20 neg split

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 8/9/17

    by , August 8th, 2017 at 02:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    1 x 200 3:45
    6 x 50 1:15 25catch-up/25swim
    1 x 200 3:30
    6 x 50 1:15 stroke 2 of each
    1 x 200 3:30

    Kick set
    8 x 50 1:20 kick, 25fast/25easy

    Main set
    12 x 50 1:20 stroke, alt 2 fast/ 1 easy
    12 x 50 1:10 free, alt 2 fast/ 1 easy

    Free/pull set
    3 x 100 1:40 long & strong
    3 x 100 1:35 last 25 strong
    3 x 100 1:30 desc 1-3
    :30 rest
    1 x 100 best effort

    Warm down
    4 x 50 1:00

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

    by , August 7th, 2017 at 01:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    4 x 150 2:45
    4 x 50 1:15 stroke
    4 x 50 1:00 desc

    Main set
    4x
    1 x 100 2:30 [2:15] [1:45] 25fast/75easy
    1 x 100 2:30 [2:15] [1:45] 50fast/50easy
    1 x 100 2:30 [2:15] [1:45] 75fast/25easy
    1 x 100 2:30 [2:15] [1:45] fast
    [RD1 kick, RD2/3 stroke/IM, RD4 free, intevals left to right by round]

    Free/pull set
    16 x 50 1:00 pace
    1 x 400 strong

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters GOLD Workout 8/7/17

    by , August 6th, 2017 at 09:17 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    3 x 100 2:00
    3 x 100 2:00 50fist drill/50swim
    3 x 100 2:00 50st/50fr
    3 x 100 1:45 desc 1-3

    Kick set
    1 x 200 5:00
    6 x 50 1:20 desc 1-3/4-6

    Stroke/IM set
    4x
    2 x 50 1:15 stroke choice drill
    1 x 100 2:15 IM
    [Fly drill: 3 right, 3 left, 3 both]
    [Back drill: double-arm]
    [Brst drill: 2 kicks, 1 pull, breathe on pull only]

    Free/pull set
    3 x 150 2:30 long & strong
    3 x 150 2:20 desc 1-3
    3 x 150 2:15 neg split
    1 x 150 best effort

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  19. Workout 08/05/17: morning

    by , August 5th, 2017 at 01:12 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull +50 extra
    4 x 50 on 1:00 even pace

    4 x 100 on 2:10 (descend: I did 150's)
    4 x 25 on :45 build
    3 x 150 on 3:00 (fast 2nd 50, I did 200's)
    4 x 25 on :45 burst and cruise
    2 x 200 on 3:30 (long and strong pull, I did 250's)
    4 x 25 fast
    150 kick-swim-pull by 50
    200 loosen and out
    [Masters/Rec/3100 yds/65 min]
    --------------------------------------

    It was raining outside so we had a full pool. I split with Eric and Tim, Jim and Rebecca split with Blaine (visiting from DC), while Meg, Pipper, and Beth split the far lane. Off to a bluegrass concert later this evening.
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters GOLD Workout 8/4/17

    by , August 3rd, 2017 at 02:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 200 3:45 [3:30]
    4 x 100 2:15 [2:00] IM
    4 x 100 1:45 [1:30]

    Main set
    4 x 50 1:20 [1:15] kick
    4 x 50 1:15 [1:10] kick
    4 x 50 1:10 [1:05] kick
    :30 rest
    4 x 50 1:15 [1:15] breast
    4 x 50 1:05 [1:00] back
    4 x 50 1:00 [:55] fly
    :30 rest
    4 x 50 1:00 [1:00] free
    4 x 50 :50 [:50] free
    4 x 50 :40 [:40] free

    Free/pull set
    1 x 400 6:20 [6:00] long & strong
    2 x 200 3:10 [2:45] neg split
    4 x 100 1:35 [1:20] desc

    Warm down

    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized