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  1. Happy Friday!

    by , February 24th, 2017 at 07:23 PM (Elise's Fitness Fun)
    Decided to challenge myself with a good set today. I have been reading up on some various sets by coaches. Apparently, with both swimming and running, interval work involving efforts of 3 to 5 minutes are ideal for snapping your body into shape. So, I gave it a shot today in the below workout.

    Reverse 400 I.M. Drill

    5 x 300 on 4:30 - odds are kick with fins, evens are swim (no fins)
    Kicks are as follows:. 100 dolphin on back, 100 back flutter, 100 dolphin on back
    Swims are as follows:. 100 free, 100 back, 100 free

    100 easy

    2000 easy

    On the kicks, I got lots of rest. The swims, however, did not feel so good. I did not get very much rest. I was a little discouraged, but I tried to remind myself that a good bit of my training has been kicking with fins. What could I expect? In any case, I had to start somewhere, so today was the day. Hope to improve on this in the next month.
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  2. Sarasota Y Sharks Masters GOLD Workout 2/24/17

    by , February 23rd, 2017 at 04:14 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    6 x 25 stroke :40
    3 x 100 1:30
    6 x 25 stroke :40
    4 x 75 last 25 strong 1:15

    Kick set
    3x
    1 x 50 build 1:15
    4 x 25 sprint :45

    Sprint freestyle set
    4x
    1 x 50 build 1:00
    3 x 25 sprint hard :30
    1 x 25 easy :45

    IM/stroke set
    4x
    1 x 50 easy free 1:00
    4 x 25 sprint stroke :40
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Free/pull set
    9 x 150 2:05
    [alternate 1 mod/1 strong, #9 warm down]

    Total: 4200
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  3. Something Different!

    by , February 22nd, 2017 at 03:53 PM (Elise's Fitness Fun)
    Instead of my typical kicking with fins workout, I decided to do a little aerobic set without fins during my lunch break swim today. Still have a good bit of way to go on my conditioning, but hoping to start a base now. As I mentioned before, I will have more time this summer when I am off. Anyway, here is the workout from today:

    200 easy swim

    On the following set, the last 25 of each swim is backstroke. The rest is freestyle.

    50 swim on :50
    100 swim on 1:40
    150 swim on 2:30
    200 swim on 3:20
    150 swim on 2:30
    100 swim on 1:40
    50 swim on :50

    100 easy

    2 x 25 fly with fins (all-out) on :45

    50 easy

    2 x 25 fly with fins (all-out) on :45

    150 easy

    1400 yards
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  4. Sarasota Y Sharks Masters GOLD Workout 2/23/17

    by , February 22nd, 2017 at 12:49 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    3 x 50 stroke 1:10
    3 x 100 1:30
    3 x 50 stroke 1:10
    3 x 100 1:30

    Kick/IM/stroke set
    2x
    2 x 50 kick 1:10
    3 x 50 stroke, 1 of each 1:10
    6 x 25 stroke, 2 of each :40

    Free/pull set
    10 x 100
    3 x 100 desc 1:30
    3 x 100 desc 1:20
    3 x 100 desc 1:15
    1 x 100 easy 2:00

    10 x 75
    3 x 75 desc 1:10
    3 x 75 desc 1:05
    3 x 75 desc 1:00
    1 x 75 easy 2:00

    10 x 50
    3 x 50 desc :50
    3 x 50 desc :40
    3 x 50 desc :40
    1 x 50 easy 2:00

    10 x 25 swim 2 fast, 1 easy :30

    Warm down
    4 x 50 1:00

    Total: 4700
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    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 2/22/17

    by , February 21st, 2017 at 04:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    4 x 50 1:00
    1 x 200 3:00
    6 x 50 stroke 1:10
    1 x 200 3:00
    4 x 50 descend :50

    Kick set
    1 x 200 4:30
    2 x 100 2:15
    8 x 25 sprint :40

    IM/stroke set
    3x
    2 x 25 stroke :40
    1 x 50 stroke 1:10
    1 x 200 IM 3:30
    [RD1 fly, RD2 back, RD3 brst]

    Free/pull set
    1 x 200 long & strong 3:00
    4 x 50 last 25 strong :50
    1 x 200 last 50 strong 3:00
    4 x 50 descend :45
    1 x 200 negative split 3:00
    4 x 50 make them :40
    1 x 200 best effort 3:00

    Warm down
    4 x 50 1:15

    Total: 4400
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    Uncategorized
  6. Legs, legs, legs!

    by , February 20th, 2017 at 09:28 PM (Elise's Fitness Fun)
    The goal to burn some good calories continues. After 3 days of working my legs, I felt a little sore..On Saturday and Sunday, I did a 3 mile run/walk. This morning, I got the following workout in:

    3 x 500 kick with fins on 7:30

    100 easy

    8 x 25 back on :30

    4 x 25 fly drill - 3 rt/3 lt/3 full on :30

    100 easy

    2000 yards
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    Uncategorized
  7. Sarasota Y Sharks Masters GOLD Workout 2/21/17

    by , February 20th, 2017 at 03:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:10
    4 x 100 1:30
    8 x 50 25st/25fr 1:05

    Kick set
    1 x 200 4:30
    4 x 75 last 25 strong 1:45

    IM/stroke set
    2x
    1 x 25 fly :40
    1 x 50 back1:10
    1 x 75 breast 1:30
    1 x 25 back :40
    1 x 50 breast 1:10
    1 x 75 fly 1:30
    1 x 25 breast :40
    1 x 50 fly 1:10
    1 x 75 back 1:30

    Freestyle pull set
    1 x 50 moderate 1:15
    8 x 50 pace, be consistent :45
    1 x 50 moderate 1:15
    4 x 100 last 25 strong 1:30
    1 x 50 moderate 1:15
    2 x 200 2:45 descend
    1 x 50 moderate 1:15
    1 x 400 negative split 5:30

    Warm down
    4 x 50 1:00

    Total: 4600
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    Uncategorized
  8. Feb 16-19

    by , February 19th, 2017 at 06:06 PM (The FAF AFAP Digest)
    I've been doing 7-10 miles on the treadmill daily. I went to the pool on Saturday (no treadmill) and did the following short workout:

    Swim/SCY/Solo @ BP

    400 various kicking
    20 x 25 power kick to 15m+ with arms at side
    -- 10 belly, 10 back
    100 EZ
    10 x 25 single arm breast
    100 EZ
    6 x (25 fast kick + 50 EZ)
    50 EZ
    10 x 25 dolphin kick on belly w/snorkel @ 100ish pace
    100 EZ

    Total: 2200


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

    Another boring workout. But on the upside it's warm and sunny here this weekend and my son is home for a visit!
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters GOLD Workout 2/20/17

    by , February 19th, 2017 at 12:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:40
    3 x 50 stroke 1:10
    4 x 100 1:30
    6 x 25 stroke :40
    4 x 100 kick 2:10

    Freestyle set by Bert Bowers
    Goal: Shoot for same times on hard swims
    2x
    1 x 25 easy :55
    1 x 50 moderate :55
    1 x 75 strong :55
    2x
    1 x 50 easy 1:15
    1 x 75 moderate 1:15
    1 x 100 strong 1:15
    2x
    1 x 25 easy :55
    1 x 50 moderate :55
    1 x 75 strong :55

    IM/stroke set
    2x
    4 x 50 one of each stroke 1:10
    8 x 25 two of each stroke :40

    Freestyle pull set
    1 x 300 long & strong 4:15
    2 x 150 last 50 strong 2:05
    4 x 75 descend 1:00

    Warm down
    4 x 50 1:00

    Total: 4450
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    Uncategorized
  10. Short but sweet!

    by , February 18th, 2017 at 04:05 PM (Elise's Fitness Fun)
    On Wednesday, I walked two miles at lunch. That night, I bowled 5 games.

    On Thursday, I did the following workout:

    200 easy swim

    4 x 25 underwater dolphin kick with fins on :45

    4 x 25 back drill - alternate 25 left with 25 right - on :30

    4 x 50 back descend on 1:00

    4 x 50 dolphin kick with board - no fins - on 1:00

    4 x 25 fly drill - 3 rt/3 Lt/ 3 full on :30

    100 easy

    Total: 1000 yards

    Bowled another 4 games that night.
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  11. Sarasota Y Sharks Masters GOLD Workout 2/17/17

    by , February 16th, 2017 at 04:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right in brackets

    Warm up

    1 x 250 4:45 [4:15]
    3 x 50 stroke 1:15 [1:15]
    2 x 100 1:45 [1:30]
    3 x 50 stroke 1:15 [1:15]
    1 x 250 4:45 [4:15]

    Kick set
    1 x 200 5:00 [4:30]
    6 x 50 1:15 [1:15]

    IM/stroke set
    16 x 50 1:15 [1:10]
    [4 of each stroke with #4 being strong]

    Free/pull set
    1 x 100 moderate 1:45 [1:30]
    4 x 50 descend 1:00 [:50]
    1 x 100 moderate 1:45 [1:30]
    4 x 100 neg split 1:30 [1:20]
    1 x 100 moderate 1:45 [1:30]
    4 x 150 last 50 strong 2:15 [2:05]

    Warm down
    4 x 50 1:15

    Total: 4000
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  12. Wed Feb 15

    by , February 16th, 2017 at 11:08 AM (The FAF AFAP Digest)

    Swim/SCY @ Pitt

    Warm up:


    400 various
    8 x 50 kick w/fins @ :55 (I did 6)
    50 EZ
    5 x 100 IM @ 1:45
    -- I did 5 x (25 shooter + 25 EZ), then 50 EZ

    Main sets:

    16 x 25 @ 100 pace @ :45
    -- did these flutter kick w/fins & snorkel
    4 x 50 something or other
    -- I did 3 x 50 EZ

    16 x 25 @ 100 pace @ :50
    -- did 8 x dolphin kick on belly w/snorkel & 8 x dolphin kick on back 15m UW
    4 x 50 something or other
    -- I did 3 x 50

    10 x 25 @ 100 pace @ :50
    -- the team was doing 24 of these, but I just did 10 and hopped out early
    50 EZ

    Total: 2450


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


    I ventured to Pitt last night and it was great to see everyone. It's definitely easier to do really boring kick sets with a team. There is one disadvantage of the power breather snorkel though -- you cannot chat with your lane mates! I also would have liked more "air" between the 25 efforts. I am now off to the treadmill. Between TV and podcasts, it's not too hard to get in quite a few miles.
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters GOLD Workout 2/16/17

    by , February 15th, 2017 at 12:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    1 x 150 IM 3:00
    3 x 100 1:30
    1 x 150 IM 3:00
    6 x 50 descend 1-3/4-6 :50

    Kick set
    1 x 200 4:30
    4 x 50 25fast/25easy 1:10
    8 x 25 sprint kick :45

    Freestyle pull set
    4 x 200 negative split 3:00
    1 x 100 95% 2:00
    2 x 200 descend 3:00
    1 x 100 95% 2:00
    1 x 200 moderate 3:00
    1 x 100 95% 2:00

    IM/stroke set
    2x
    1 x 150 IM 2:45
    2 x 50 stroke build 1:15
    4 x 25 stroke sprint :40

    Warm down
    4 x 50 1:00

    Total: 4400
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    Uncategorized
  14. PROGRESS!!

    by , February 14th, 2017 at 04:55 PM (Elise's Fitness Fun)
    I don't feel like I have gotten in a whole bunch, but even with what little I have done, I feel like I have made progress. One thing is for sure - I feel better in the water than I did a couple of weeks ago.

    Friday, February 10
    Warm-up: 300 - 100 kick, 100 pull, 100 swim
    5 x 100 Free on 2:00 Descend - Get 5 seconds faster with each 100
    5 x 100 Dolphin Kick on Back on 2:00 - Get 5 seconds faster with each 100
    200 fly drill
    100 easy

    I was really surprised as did as well as I did on the sets. I used to do these type sets when I was preparing for middle-distance races. On the kick set, I was just a few seconds off where I was 6 years ago.

    Tuesday, February 14
    4 x 500 kick with fins on 7:30
    Odds: Alternate 100 free kick with board and 100 back kick (no board)
    Evens: Alternate 100 dolphin kick on back and 100 back kick
    100 easy

    I am loving working my legs. My approach here is to strengthen my core before I start using my arms more. Unfortunately, during the 6 year break I have taken, I have gained 15 pounds. I want to make my core strong before I place a demand on my shoulders to pull more weight than they are used to. In the process of strengthening my core, I am also hoping I can drop a few pounds. My goal is to add 500 more calories of activity per day while cutting back 250 calories on food. I don't do diets well, so adding more activity and cutting out 250 calories a day seems like a manageable goal.
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  15. Water, Feb. 11-14

    by , February 14th, 2017 at 02:39 PM (The FAF AFAP Digest)
    Saturday:

    3 miles on treadmill

    Swim/SCY/Solo @ BP:
    600 various kick
    20 x 25 power kick w/arms at side
    100 EZ
    10 x (25 fast kick + 25 EZ kick)
    400 various

    Total: 2000



    Sunday:

    I went to watch the masters meet at Lebo HS. It was fun to see some swim friends. They even have fins on the blocks there now. And the water temperature is warmer. So I might have to venture there again.

    11 miles on treadmill in 2 segments



    Monday:

    30 minutes of core/yoga/rehab ex

    7 miles on treadmill



    Tuesday:

    40 minutes of drylands

    Swim/SCY @ LA Fitness
    500 various
    6 x (25 fast + 75 EZ)
    300 EZ
    Total: 1400

    4 miles on treadmill



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


    Well, I've dipped my toe back in the water. Refreshing! But it is SO boring to do nothing but kick with your arms at your side. I did invest in the Arena power breather snorkel, since I'm not supposed to be turning my neck much. I like it better than the previous ones I've owned. I'll probably try to get in the water a few times a week. I can't see boring the crap out of myself on a daily basis! Oddly, it was more tiring swimming just 2000 yards than doing 10 miles on the treadmill ...

    Updated February 14th, 2017 at 02:46 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  16. Sarasota Y Sharks Masters GOLD Workout 2/15/17

    by , February 14th, 2017 at 01:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up

    2x
    1 x 200 3:30 [3:15]
    2 x 50 1:10 [1:05] stroke
    3 x 100 1:45 [1:30]

    Kick set
    10 x 50 1:15 [1:10] [1 easy/ 1 hard]

    Freestyle sprint set
    2x
    1 x 100 1:45 [1:40] moderate
    1 x 50 1:00 [1:00] 85%
    1 x 50 1:15 [1:10] moderate
    1 x 100 2:00 [1:50] 85%

    IM/stroke set
    2x
    1 x 100 2:00 [1:45] free moderate
    1 x 50 1:15 [1:15] stroke 85%
    1 x 50 1:15 [1:15] free moderate
    1 x 100 2:15 [2:00] IM 85%

    Free/pull set
    1 x 400 6:40 [6:00] long and strong
    4 x 100 1:40 [1:30] negative split
    4 x 100 1:30 [1:20] descend

    Warm down
    4 x 50 1:00

    Total: 4300
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    Uncategorized
  17. Sarasota Y Sharks Masters GOLD Workout 2/14/17

    by , February 13th, 2017 at 03:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    4 x 75 1:15
    3 x 50 stroke 1:05
    4 x 75 up tempo 1:05
    2 x 150 2:15

    Kick set
    3x
    1 x 100 2:10
    4 x 25 sprint kick :40

    IM/stroke set
    3x
    1 x 100 IM 1:50
    4 x 25 stroke strong :40
    25s: RD1 fly, RD2 back, RD3 breast

    Free/pull set
    2x
    1 x 300 moderate 4:30
    1 x 150 85% 3:00
    1 x 200 moderate 3:00
    1 x 100 85% 2:00
    1 x 100 moderate 1:30
    1 x 50 85% 1:00

    Warm down
    4 x 50 1:00

    Total: 4550
    Categories
    Uncategorized
  18. Working on the Fly

    500w/u
    10x50's kickset, free,back,breast,fly,otter
    100 easy
    8x25's breaststroke,strong kick,high hips
    8x25's fly,long strokes,strong streamline just below surface
    100 easy
    8x25'sFly,strong arms,strong dolphin,strong streamline
    8x100's pull,strong pull,legs up,press chest,long strokes,tight turns,strong dolphin off wall
    Categories
    Swim Workouts
  19. Ask a lead ALTS instructor

    by , February 11th, 2017 at 10:17 PM (Ask the ALTS Experts)
    Answers to your trickiest Adult Learn to Swim questions, by USMS-certified lead ALTS instructor Dominic Latella:

    Some of my students have physical limitations that make the competency test a real challenge. What is the best way to deal with this?

    It’s always a good idea to have an initial interview with your clients and ask them about any injuries or limitations they may have. This way, you know early on if you need to make some adaptions for them. Once you have identified any limitation, you can prepare to adjust their competency test. For instance, if someone cannot pull themselves out of the water, they’ll need to be at a pool that has access to a ramp or a ladder.


    I get lots of questions about swim “toys.” What are some of the best pieces of equipment for new swimmers and why?

    It’s most helpful to use equipment that is available to your swimmers when they’re not working with you. This way they’ll feel comfortable enough to practice on their own. Fins are one of the most helpful pieces of equipment for new swimmers. Fins help support buoyancy and will help strengthen muscles used for swimming. Another “toy” that’s good for new swimmers is a snorkel. A snorkel helps people who struggle to take a breath gain confidence with the act of swimming. This will help them focus on becoming more comfortable in the water before going back to focus on working on the breath.
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    Uncategorized
  20. Interpretation of Age Group Rules

    by , February 10th, 2017 at 08:33 PM (Rules Committee Blog)
    Recently some questions have been raised concerning the interpretation of rules regarding age groups at USMS sanctioned meets. For several weeks, the rules committee has researched the current rules, rationale, and historical context in order to answer these questions. The rules committee met on January 22, 2017 and voted to approve an official interpretation.

    USMS 202.1.1G(1) says that "The conduct of a sanctioned event shall be in strict compliance with applicable USMS swimming rules and administrative regulations…" USMS Rule 102.5 says that "Any event conducted must be offered for all age groups and both genders". In the context of 102.5, we mean "a series of races in a given stroke and distance". Rule 102.3 defines the age groups for individual events and relays starting at 18-24 for individual events, 72-99 for relays (for meets held in 25-meter or 50-meter pools) and 18+ for relays (for meets held in 25-yard pools). The rules do not provide for any exceptions to tailor or restrict the age groups at sanctioned meets.

    Therefore, all events conducted at USMS sanctioned meets must be offered for all of the age groups listed in 102.3. A format that limits or alters the age groups from those listed in 102.3 is not in compliance with USMS rules. Sponsoring organizations who are unable or unwilling to offer each and every event to all USMS age groups (as listed in 102.3) are not in compliance with part one rules, as required for all USMS sanctioned meets.

    The attached memorandum explains more about the rationale, history, and context behind this interpretation.

    Charles Cockrell
    USMS Rules Committee Chair
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