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  1. Sarasota Y Sharks Masters GOLD Workout 11/9/17

    by , November 8th, 2017 at 12:16 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 1:45 [1:30]
    8 x 50 1:10 [1:05] choice

    Main set
    4x
    1 x 100 2:30 [2:15] kick
    1 x 100 2:15 [2:00] 50drill/50swim
    1 x 100 2:15 [2:00] IM
    1 x 100 2:00 [1:30] free 50fast/50easy
    [Fly drill: 3 strokes left arm only, 3 right, 3 both]
    [Back drill: 3 strokes left arm only, 3 right, 3 both]
    [Brst drill: 2 kicks, 1 pull breathe on pull only]
    [Free drill: fist drill]

    Free/pull set
    1 x 400 6:30 [5:45] long & strong
    12 x 50 1:00 [:50] desc 1-3/4-6/7-9/10-12
    1 x 400 6:30 [5:45] neg split

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  2. Swim w/o

    600 w/u

    100 Free kick
    100 back kick
    100 breast kick
    100 dolphin

    100 free kick
    100 back kick
    100 breast kick
    100 dolphin

    2x200 pull

    100 Free kick
    100 back kick
    100 breast kick
    100 dolphin

    100 free kick
    100 back
    100 breast kick
    100 dolphin

    2x200 pull

    100 easy

    1600 IMís
    As 50ís kick, 50ís hard full strokes
    First set; Fly, Backstroke, breaststroke then Freestyle.
    Categories
    Uncategorized
  3. Workout 11/07/17: evening

    by , November 7th, 2017 at 09:27 PM (Maple Syrup with a Side of Chlorine)
    wu: 200 swim/100 kick/200 pull

    16 x 100's (did 150's)
    1 on 2:30
    4 on 2:20
    1 on 2:40
    3 on 2:10
    1 on 2:50
    2 on 2:00
    1 on 3:00
    1 on 1:50
    1 on 3:30
    1 easy and out

    ----------------------
    [Masters/Rec/2900 yds/60 min]

    Ran out of time with Greg, Jim, and Beth. The last one should have been a timed one, but we started a little late due to the age group team's practice. I felt good and made all of the descending efforts (even if just barely on the last one).
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters GOLD Workout 11/8/17

    by , November 7th, 2017 at 01:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    6 x 50 1:00 [1:00]
    3 x 100 1:45 [1:30]
    2 x 150 3:00 [2:45] IM

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

    Sprint set
    9 x 50 1:10 [1:05] alt 1easy/2fast
    1 x 50 easy
    [All swims choice]

    Stroke set
    4x
    1 x 50 1:15 [1:10] drill
    1 x 150 3:00 [2:50] IM
    [Fly drill: fly arms w/flutter kick]
    [Back drill: 2-arm swim]
    [Brst drill: 2 kicks, 1 pull breathe only on pull]
    [Free drill: catch-up]

    Free/pull set
    3 x 150 2:30 [2:15] long & strong
    3 x 150 2:20 [2:10] neg split
    3 x 150 2:15 [2:00] desc 1-3
    Rest :30
    1 x 150 best effort

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 11/7/17

    by , November 6th, 2017 at 04:29 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:45 [2:30]
    3 x 100 2:00 [1:45] 50fist drill/50swim
    4 x 50 1:15 [1:05] stroke
    4 x 50 1:00 [:50] desc

    Kick set
    1 x 100 2:30 [2:15]
    4 x 50 1:20 [1:15] 25fast/25easy

    Main set
    3x
    4 x 50 1:10 [1:05]
    3 x 100 2:10 [2:00] desc 1-3
    [RD1 IM, RD2 stroke, RD3 choice]

    Free/pull set
    4 x 50 1:00 [1:00] stretch it out
    3 x 100 1:40 [1:30] desc 1-4
    3 x 200 3:10 [3:00] neg split

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  6. Fri-Sun, Nov. 3-5

    by , November 5th, 2017 at 06:29 PM (The FAF AFAP Digest)
    Friday: Swim/SCY @ Pitt

    Warm up:

    450 various
    200 of drills and sculling
    8 x 25 shooters @ :40
    8 x 25 burst + cruise @ :45
    50 EZ

    Main sets:

    3 rounds:
    1 x 50 sprint @ 2:00
    1 x 100 EZ @ 3:00
    1 x 50 sprint @ 2:00
    1 x 100 EZ @ 3:00
    1 x 25 sprint @ 1:00
    1 x 75 EZ @ 3:00

    150 EZ

    Total: 2450

    This was basically the same workout that I did at Sewy last Friday. The 3rd round, I did the 50s at 100 pace (getting tired). But I did rip off a :23 in one of my fly with fins 50 AFAP efforts. And for the 25 fast kicks, I did shooters (no fins) and went 12 highs. I was happy with those times.



    Saturday:

    Drylands (sticking with just core and plyos)

    RC exercises
    good mornings
    single leg stand on bosu in streamline, 1:00 each leg
    warrior 3 pose on bosu, :30 each leg
    streamline crunches
    flutter kicks on back on bosu, 100
    med ball slams
    alternating rope slams, 3 x 30
    standing broad jumps, 5
    resisted (25 lb) standing broad jumps, 5
    altitude drops, 5
    extreme angle iso squat, 5:00
    hip thrusters
    russian twists w/plate, 25 x 2 x 25

    5 miles on treadmill

    1300 EZ in the pool

    It all seems so easy when you're at the gym. This am I woke up with a really sore upper back/shoulders from the explosive slamming ...




    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    600 various
    100 scull
    100 caterpillar fly drill
    4 x 25 shooters
    50 EZ

    Main sets:

    6 x 30 burst off the blocks to 15m, cruise back
    100 EZ

    8 x (25 AFAP + 75 EZ) @ 3-3:30
    100 EZ

    16 x 50 @ 1:00
    odds = free w/Lochte turn
    evens = EZ kick
    100 EZ

    Total: 3100


    I was sore today but managed to get in some starts and drop dead sprints. My times were solid. I still feel like my turnover could use some improvement. But I've only been back in the pool two months and just re-started my AFAP sprinting. NEVERTHELESS, wait for it, I signed up for a meet! Maybe a bit too much chutzpah, but hey it's masters. So I will take my crappy arms and give it a whirl with expectations in check and seed times adjusted accordingly. Just some 50s to start ... I feel like I have a free pass for life with respect to dying at the end of races now. Lil Fort gave me an A+ for post adversity bravery.

    Updated November 5th, 2017 at 06:34 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  7. Sarasota Y Sharks Masters GOLD Workout 11/6/17

    by , November 3rd, 2017 at 03:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    4 x 100 1:40
    8 x 50 1:05 alt 1 stroke/1free

    Kick set
    2 x 200 4:30

    Free/pull set
    3x
    1 x 200 3:00 long & strong
    1 x 150 2:10 neg split
    1 x 100 1:30 last 25 strong
    1 x 75 1:10 build
    1 x 50 :50 strong
    1 x 25 :30 easy
    [Desc by rounds 1-3]

    Stroke set
    3x
    6 x 25 :40 drill/perfect stroke
    3 x 50 1:10 desc 1-3
    [RD1 fly, RD2 back, RD3 brst]

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 11/3/17

    by , November 2nd, 2017 at 04:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 100 1:45
    4 x 75 1:30 IM/st
    8 x 25 :30 strong

    Kick set
    3 x 100 2:15

    Main set
    6 x 100 2:00 odds easy, evens fast
    6 x 50 1:15 odds easy, evens fast
    6 x 25 :45 odds easy, evens fast
    [All swims choice]

    Meet swimmers sprint set
    2x
    1 x 25 1:00 build to race finish
    1 x 25 1:00 sprint 20

    -OR-

    Optional free/pull set
    3x
    5 x 50 1:00 pace
    1 x 250 4:00 holding pace of 50s

    Warm down
    4 x 50 1:00

    Total: 2750 or 4150
    Categories
    Uncategorized
  9. Blog Catch Up, Oct 27-Nov 1

    by , November 2nd, 2017 at 12:48 PM (The FAF AFAP Digest)

    Friday: Swim/SCY @ Sewickley

    Swam with Jim and Bill and did a very sprinterly workout.

    Warm up:

    300 various
    8 x 50 various @ :50
    8 x 25 shooters @ :40
    50 EZ
    8 x 25 bursts @ :45

    Main sets:

    2 rounds:
    1 x 50 sprint @ 2:00
    1 x 100 EZ @ 3:00
    1 x 50 sprint @ 2:00
    1 x 100 EZ @ 3:00
    1 x 25 sprint @ 1:00
    1 x 75 EZ @ 3:00

    8 x 25 @ 1:00, odds sprint
    -- I was tired from my first all out 50s, so did these all at 100 pace
    150 EZ

    Total: 2300



    Saturday: Swim/SCY/Solo @ BP

    Warm up:

    500 various
    100 scull
    100 caterpillar fly drill
    50 EZ

    Main sets:

    8 x 30 from the blocks, fast to 15m cruise back
    100 EZ

    5 rounds:
    8 x 25 @ 100 pace @ :45
    100 EZ

    5 x 50 cruise free
    50 EZ

    Total: 2500



    Sunday: Swim/SCY/Solo @ BP

    This was my 3rd consecutive day swimming -- a first in my comeback. I did one race pace set then went to garbage yards

    500 various
    100 scull
    100 caterpillar fly drill
    50 EZ
    20 x 25 IM order @ 100 pace @ :45
    16 x 50 various @ :20 rest
    200 EZ

    Total: 2250


    Monday: on treadmill


    Tuesday: on treadmill



    Wed: Swim/SCY @ Pitt

    Warm up:

    450 various
    4 x 100 IM drill @ 1:55
    4 x 100 kick w/fins, SDK off walls @ 1:50
    50 EZ

    Main sets:

    6 rounds (2 fly, 2 back, 2 free)
    4 x 25: shooter, 12.5 SDK, build, sprint
    -- I ended up doing these 12.5 SDK, 12.5 SDL, all EZ, AFAP
    -- I can't do shooters after an all out effort. Not sure anyone could -- there was a lot of griping about this.

    150 EZ while team was doing another 8 x 25 set

    16 x 50 IM order, sprint in and out of walls @ 1:00
    -- I did these 25 @ 100 pace stroke + 25 EZ back kick
    100 EZ

    16 x 25, odds = EZ, evens = sprint @ :45
    -- My arms were really tired, so I did the sprints backstroke kick with fins
    -- I was able to hold 10-11s, which is pretty good for me on the 1:30 instead of the usual 3:00 that I do all out efforts on
    150 EZ

    Total: 3500


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    I've gotten in some good training lately. I've managed to do some AFAP 50s, which I had been avoiding. Last night was a ton of sprinting and I was beat after. Having Melissa in the next lane to race on the fast stuff really pushed me.
    Categories
    Swim Workouts
  10. Strength training weights

    Working on getting strong (from surgery on kidney) and building my strength back up with weights hoping to be strong again soon in the pool. We have a meet coming up late November Iím hoping to be strong and fast enough to be in.

    Deadlift 125#x8
    Single arm row 40#x6
    Bridge Drag Sand Bag 30#x10
    Kneeling rollout wheel x5
    pull ups x6
    Waiter carry KB 25#x20yrds
    Back Sqt 55#x8
    Overhead Press 45#x5

    2nd set

    Deadfift 135#x5
    Single arm row 40#x6
    Bridge Drag Sans Bag 30#x
    kneeling rollout wheel x5
    Pullups x6
    Waiter Carry KB 25#x20yrds
    Back Sqt 55#x8
    Overhead Press 50#x5
  11. Sarasota Y Sharks Masters GOLD Workout 11/2/17

    by , November 1st, 2017 at 12:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 300 4:40
    8 x 25 :40 stroke 2 of each
    3 x 100 1:30
    8 x 25 :30 strong

    Kick set
    1 x 200 4:30
    10 x 25 :45 alt 1 fast/ 1 easy

    Main set
    4x
    4 x 25 :40
    1 x 100 2:00 80-85%
    [RD1 best stroke no free, RD2-4 choice]

    Meet swimmers sprint set
    2x
    1 x 25 1:00 build to race finish
    1 x 25 1:00 sprint 20
    2 x 50 3:00 race pace choice

    -OR-

    Optional free/pull set
    3x
    1 x 300 4:30 long & strong
    3 x 100 1:30 desc 1-3

    Warm down
    4 x 50 1:00

    Total: 2650 or 4250
    Categories
    Uncategorized
  12. Getting strong

    500 w/u nice and easy, long and smooth

    100 Free kick
    100 back kick
    100 breast kick
    100 dolphin

    2x200 pull

    100 free kick
    100 back kick
    100 breast kick
    100 dolphin

    2x200 pull

    100 Free kick
    100 back kick
    100 breast kick
    100 dolphin

    2x200 pull
    100 each

    16x25ís IMís x4
    First set of 4 Fly, then Backstroke, Breaststroke, last 4x25ís Free.

    200 easy
    Categories
    Swim Workouts
  13. Part of the Story (November-December 2017)

    by , October 31st, 2017 at 09:34 PM (SWIMMER Editorials)
    We spend a lot of time helping share the stories of our individual members, but U.S. Masters Swimming has a story, too.

    In two years USMS will begin celebrating its 50th anniversary. Of course, our longtime membersósome of whom were there at the beginningóare excited about this. But our celebrations will include all our members. If you just joined USMS, you are now part of the story.

    You might wonder how our history affects your swimming. For starters, you might not be enjoying a daily swim workout if it werenít for the efforts of John Spannuth, Ransom Arthur, June Krauser, and others.

    In her profile of Spannuth on page 18, Elaine K. Howley takes us back to when adults over the age of 25 were advised to approach exercise cautiously, as though they might endanger their health if they worked out too hard.

    We know better now. Thanks to advances in medicine and research, we know that vigorous physical activity has life-prolonging effects. Itís also why nonswimmers are surprised when they find out your real ageómany of you look a decade younger than your FINA age.

    Watching an organization spring up around the healthful pursuit of swimming has been fun for the early adopters, including Robert Beach of St. Pete Masters, who swam in the second masters meetóheld in 1971óand hasnít stopped since.

    Beach put his photo albums on long-term loan to the National Office, so we could scan and preserve them for generations to come. The images included in our profile on Spannuth are all from those albums.

    If you have a favorite image or two that tells not only your swimming story, but part of the overall Masters Swimming story, please reach out to usóweíd love to include copies in our archives and share them throughout the yearlong celebration in 2020.

    And they donít have to be from the 1970sóweíll be celebrating Masters Swimming through all five decades of our history, so whether youíve been with us for 50 years or five months, youíre part of our story.
    Tags: history, photos, usms
    Categories
    Staff Blogs
  14. Sarasota Y Sharks Masters GOLD Workout 11/1/17

    by , October 31st, 2017 at 04:32 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
    8 x 25 :30 strong

    Kick set
    1 x 100 2:15
    3 x 50 1:15 desc 1-3
    6 x 25 :45 sprint kick

    Main set
    4x
    1 x 25 :40 fly
    1 x 50 1:10 back
    1 x 75 1:30 brst
    1 x 100 1:50 free
    [RD1 100 is strong, RD2 75 is strong, RD3 50 is strong, RD4 25 is strong]

    Meet swimmers sprint set
    4 x 50 2:30 race pace choice

    -OR-

    Optional free/pull set
    4 x 200 3:00 neg split
    4 x 100 1:30 last 25 fast
    4 x 50 :45 desc
    4 x 25 :30 fast

    Warm down
    4 x 50 1:00

    Total: 3000 or 4300
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 10/31/17

    by , October 30th, 2017 at 03:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    Happy Halloween!

    Warm up
    2 x 150 2:30
    6 x 50 1:05 stroke 2 of each
    3 x 100 1:30
    6 x 50 :50 desc 1-3/4-6

    Kick set
    1 x 200 4:30
    6 x 50 1:15 desc 1-3/4-6

    Main set
    6 x 75 1:30 stroke alt 1easy/1fast
    6 x 75 1:15 free alt 1easy/1fast
    6 x 75 1:30 IM alt 1easy/1fast

    Optional free/pull set
    1 x 300 4:30 long & strong
    1 x 200 3:00 neg split
    1 x 100 1:30
    1 x 100 1:20
    1 x 200 2:40 neg split
    1 x 300 4:00 long & strong

    -OR-

    Meet swimmers sprint set
    5x
    1 x 25 1:00 build to race pace
    1 x 25 1:00 blocks sprint 20

    Warm down
    4 x 50 1:00

    Total: 3500 or 4450
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 10/30/17

    by , October 29th, 2017 at 12:36 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    3 x 150 2:45 50st/50fr/50st
    2 x 100 1:30
    4 x 75 1:15 choice

    Kick set
    4 x 100 2:15 last 25 fast

    Stroke set
    3x
    6 x 25 :40 IM order 2 of each
    1 x 200 3:30 IM

    Free/pull set
    12 x 50 :50 pacee
    2 x 200 3:00 long & strong

    Sprint set
    6x
    1 x 25 1:00 build to race pace
    1 x 25 1:00 blocks sprint 20

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  17. Trying with determination

    Back in home after flood!💆🏻
    Doing well after emergency kidney surgery 😥
    My goodness Iím looking forward to a nice up coming season!!

    My swim workouts are no where near where Iíd like them to be but Iím trying to be patient with myself.

    400 w/u

    100 free kick
    100 back kick
    100 breast kick
    100 dolphin

    rest

    2x200 pull

    50 free kick
    50 back kick
    50 breast kick
    50 dolphin

    2x200 pull

    rest

    100 fly
    100 backstroke
    100 breaststroke
    100 free
    (4x100ísí) IMís (1600)

    300 cool
    Categories
    Swim Workouts
  18. Wed-Thur Oct. 25-26

    by , October 27th, 2017 at 01:39 PM (The FAF AFAP Digest)
    Wed: Swim/SCY @ Pitt

    Warm up:

    500 various
    6 x 50 kick @ 1:05, 15m + UW SDK
    8 x 25 swim or drill @ :35

    Main sets:

    2 rounds:
    4 x 100 IM or stroke, last one fast @ 1:45
    (R1 I did 50 double shooters, last one fast, R2 I did 50 cruise free)
    1 x 100 EZ
    4 x 75 IM or stroke, build @ 1:25 (did odds fast)
    1 x 100 EZ
    4 x 50 hold best average @ 1:10 (did odds fast)
    1 x 100 EZ
    4 x 25 sprint @ :45
    1 x 100 EZ

    100 EZ

    Total: 3500


    Thursday:

    7 miles on treadmill
    2200 EZ in pool
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters GOLD Workout 10/27/17

    by , October 26th, 2017 at 01:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 75 1:15
    4 x 75 1:30 IM/stroke
    6 x 50 1:00 desc 1-3/4-6

    Kick set
    8 x 50 1:15

    Stroke set
    3 x 25 :40 fly perfert stroke/drill
    1 x 125 2:20 IM (50 fly)
    3 x 25 :40 back perfert stroke/drill
    1 x 125 2:20 IM (50 back)
    3 x 25 :40 brst perfert stroke/drill
    1 x 125 2:20 IM (50 brst)
    3 x 25 :40 free perfert stroke/drill
    1 x 125 2:20 IM (50 free)

    Free/pull set
    6x
    1 x 225 3:20 long & strong
    1 x 75 1:10 fast
    [Desc rounds 1-3/4-6]

    Sprint set
    3 x 50 2:00 race pace choice

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters GOLD Workout 10/26/17

    by , October 25th, 2017 at 12:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    4 x 100 1:30
    8 x 50 1:05 alt 1st/1fr
    8 x 25 :30 strong choice

    Main set
    1 x 200 4:30 kick
    1 x 200 3:00 free
    1 x 200 3:30 IM
    1 x 150 3:15 kick
    1 x 150 2:15 free
    1 x 150 2:30 IM
    1 x 100 2:15 kick
    1 x 100 1:30 free
    1 x 100 2:00 IM

    Sprint set
    4 x 50 1:15 fast, IM order
    1 x 50 1:00 easy
    4 x 50 1:15 fast, IM order

    Free/pull set
    9 x 100 1:30 alt 2fast/1easy
    9 x 50 :50 alt 2fast/1easy
    [be consistent on the 2 fast swims or descend]

    Warm down
    4 x 50 1:00

    Total: 4550
    Categories
    Uncategorized