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  1. 12|22|17 scm

    by , December 23rd, 2017 at 10:03 PM (Blog)
    11 x 50 flutter kick on 1:30
    • 1:10ís - 15ís

    7 x 50 kick on 1:30
    • as 25 flutter / 25 (o) frog (e) fly
    • 1:12ís - 18ís




    drylands - very light upper body, 1 set of legs

    Updated December 24th, 2017 at 03:14 PM by __steve__

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  2. Sarasota Y Sharks Masters GOLD Workout 12/22/17

    by , December 21st, 2017 at 02:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    5 x 100 1:45
    4 x 75 1:30 IM/stroke
    3 x 50 :50 desc 1-3
    2 x 25 :30 strong

    Kick/stroke set
    5x
    5 x 25 :40 [#1 perfect stroke, #2/3 build, #4/5 sprint 20]
    1 x 75 1:30 strong
    [RD1 kick, RD2 brst, RD3 kick, RD4 back, RD5 kick, RD6 fly]

    Freestyle/pull set
    1 x 400 6:00 long & strong
    8 x 50 :50 pace
    1 x 300 4:30 neg split
    4 x 75 1:05 desc 1-4
    1 x 200 3:00 last 50 strong
    2 x 100 1:30 strong

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

    Warm down
    4 x 50 1:00

    Total: 4450
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  3. 12|20|17 drylands/scm

    by , December 21st, 2017 at 10:50 AM (Blog)
    Weights:
    3 sets each of legs, upper body push, upper pull, shoulders (very light weight on upper body / shoulders)
    2 sets abdominal / core stability

    treadmill LT set:
    2 min 2 mph
    4 min 6.5 mph
    2 min 2 mph
    4 min 7.5 mph
    2 min 2 mph
    2 min 8.5 mph (usually do 4 min but treadmill felt uphill)
    2 min 2 mph
    1 min 9.5 mph (didnít have the heart for this today)


    SCM (was cold)
    1150m continuous flutter kick

    • surprised my feet or calves didnít cramp


    Recovery: bottle of merlot then some eggnog for desert
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  4. Sarasota Y Sharks Masters GOLD Workout 12/21/17

    by , December 20th, 2017 at 03:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    6 x 50 1:05 stroke
    4 x 100 1:30

    Kick set
    1 x 300 6:30
    1 x 200 4:30 neg split
    1 x 100 2:15 strong

    Stroke set
    4x
    2 x 25 :40 perfect stroke
    2 x 25 :40 strong
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Sprint set
    2x
    3 x 25 :20
    3 x 25 :25
    3 x 25 :30
    3 x 25 :35
    [RD1 stroke, RD2 choice]
    [Break :30 between rounds]

    Freestyle/pull set
    4 x 200 3:00 neg split
    3 x 150 2:15 desc 1-3
    2 x 100 1:30 last 25 strong
    1 x 50 strong

    Warm down
    4 x 50 1:00

    Total: 4400
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  5. Power & evening swim

    Snatch 25#x4, 25#x4 FAST
    Swing KB 40#x15, 40#x12 FAST
    Lunge Jump x4, x4Fast
    2 min rest
    Speed Skiers bandx10, x10 FAST
    Slam MB 25#x6,25#x6 FAST
    Tuck Jump x5, x5 FAST
    2 min rest
    Pull ups x8, x8 SLOW
    Push ups x12, x12 SLOW
    Goblet Squat KB 35#x20, 35#x20

    3 Hours later Swim

    500 w/u

    4x100 kick set
    Streamline free
    streamline back
    breast kick
    dolphin

    2x200 pull

    4x100 kickset
    Streamline free
    streamline back
    breast kick
    dolphin

    2x200 pull

    4x100 IM drill
    Fly; odds dolphin, even Full stroke
    Backstroke; odds kick, even full stroke
    Breaststroke; odds kick even full stroke
    Free; odds kick, even fullstroke
    rest

    4x100 IM drill
    Fly; odd dolphin, even Full stroke
    Backstroke; odds kick, even full stroke
    Breaststroke; odds kick, even full stroke
    Free; odd kick, even full stroke
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  6. Sarasota Y Sharks Masters GOLD Workout 12/20/17

    by , December 19th, 2017 at 03:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    4 x 50 1:05 stroke
    2 x 100 1:30
    4 x 50 :50 desc 1-4
    8 x 25 :30 strong

    Kick set
    2x
    1 x 100 2:15
    :45 vertical kick
    :15 rest
    4 x 25 :45 fast

    Stroke set
    2x
    4 x 25 :40 IM order
    4 x 50 1:05 IM order
    4 x 75 1:30 IM

    Freestyle/pull set
    3x
    3 x 100 1:30 neg split
    2 x 75 1:05 desc 1-2
    1 x 50 :50 strong

    Warm down
    4 x 50 1:00

    Total: 4300
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  7. 12|19|17 SCm

    by , December 19th, 2017 at 02:16 AM (Blog)
    confusion
    SCM 30 min

    18 x 50 kick on 1:30
    • the odd 50's: surface kick as 25 fr arms back / 25 frog arms back
    • the even 50's: 2x [UWDK to midway and push from bottom for breath then repeat (to wall as a 25)]



    yesterday

    Decent attempt of production of acid (lactate)
    (used treadmill for this out of convenience and necessity)
    5 x 0:30 on 3:00

    • run on treadmill with incline at 20 and mph 7 / rest at 5 incline and 2 mph


    Also did a few other dryland things

    Updated December 19th, 2017 at 02:33 AM by __steve__

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  8. Calorie Restriction v. Exercise for Weight Loss

    by , December 18th, 2017 at 05:09 PM (Sports Medicine Blog)
    A recent study focused on the effect of exercise or caloric restriction on weight loss and certain metabolic markers. 80 abdominally obese middle-aged Asian men were either put in a group where they reduced their caloric intake by 500 calories a day, or in a group that exercised (200-300 minutes a week) where their goal was to increase their caloric expenditure by 500 calories a day. After 24 weeks both groups lost approximately the same amount of weight. However the exercise group showed a greater decrease in overall inflammation, improved insulin sensitivity (important in preventing diabetes), and a better adipokine (hormones secreted by fat) profile. This study is interesting in that it was able to separate the effects of exercise and diet.

    --Jessica Seaton
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  9. Protein and Fatigue

    by , December 18th, 2017 at 05:07 PM (Sports Medicine Blog)
    A study that should be of interest to USMS members, especially since many are also triathletes, has recently been published (ďThe Effect of Higher than Recommended Protein Feedings Post-Exercise on Recovery Following Downhill Running in Masters TriathletesĒ by Doering TM et al. International Journal of Sport Nutrition and Exercise Metabolism, in Press, August 2016). The investigators determine the effect of high versus moderate protein intake on the decrease in muscle function and fatigue following intensive exercise in a group of masters triathletes. This is a question of interest to all masters athletes since recent scientific data have suggested that the rate of both muscle repair and remodeling following exercise induced muscle damage become slower as we age.
    The study was conducted with 8 male masters triathletes (average age of ~52 Ī 2 years). Each subject underwent two trials where they received specified amounts of protein during the recovery from morning testing periods. The order of the trials was randomized and during one they received a total of 1.05 g/kg (moderate protein intake [MPI]), while during the other they received 1.95 g/kg (high protein intake [HPI]).
    The cycling time trial performance was not differentially affected by HPI compared to MPI, so it does not appear that the HPI significantly benefited cycling performance. In both trials the afternoon peak isometric torque was decreased in comparison to the morning value but in the HPI trials the decrease in peak isometric torque was significantly less than that seen in the MPI trial, resulting in a moderate beneficial effect. Additionally, the individual perception ratings indicated that HPI provided a large beneficial effect on fatigue: reducing the fatigue that the subjects felt in the afternoon after the 30 minute run earlier in the day much more than the MPI.
    The authors conclude that, in comparison with MPI, HPI accelerates recovery of muscle function and lowers perceptions of fatigue. The three protein boluses of MPI each contained ~0.3 g/kg of whey protein. For a 70 kg person (the standard size of an average adult male) this would equal about 20 grams of protein, which is the amount you would see recommended on the label of a protein supplement. So, if you usually drink about three glasses of protein supplement (each glass separated by about 2 hours) following an intense swimming event; then if you double the amount of protein supplement in each serving you would be taking in the rough equivalent to the HPI used in this study. This study suggests that this could be helpful to decrease your perception of fatigue and accelerate the recovery of your muscle function. However, as we age we also need to keep in mind the total number of calories we are ingesting via the protein supplement and maybe adjust our caloric intake in the rest of our diets so we are not taking in more calories than we need.
    Tags: protein, recovery
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  10. Sarasota Y Sharks Masters GOLD Workout 12/19/17

    by , December 18th, 2017 at 04:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 75 1:15
    4 x 75 1:30 IM/stroke
    4 x 75 1:10 desc 1-4

    Kick set
    1 x 200 4:30
    3 x 50 1:15 desc 1-3
    6 x 25 :45 fast

    Stroke set
    3x
    1 x 50 1:10
    1 x 200 3:30 IM
    [50s: RD1 fly, RD2 back, RD3 brst]

    Freestyle/pull set
    4x
    1 x 200 3:00 long & strong
    1 x 125 1:50 neg split
    1 x 75 1:10 strong

    Sprint set
    3x
    3 x 25 :40 desc 1-3
    1 x 75 1:20 fast
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4550
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  11. Sarasota Y Sharks Masters GOLD Workout 12/18/17

    by , December 15th, 2017 at 04:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:10
    6 x 50 1:05 stroke 2 of each
    6 x 25 :30 strong choice

    Kick set
    3x
    1:00 vertical kick
    :15 rest
    4 x 25 :45 fast

    Freestyle/pull set
    1 x 300 4:30 long & strong
    4 x 75 1:05 desc 1-4
    1 x 300 4:15 neg split
    6 x 50 :45 desc 1-3/4-6
    1 x 300 4:00 neg split
    12 x 25 :30 strong

    Stroke set
    4x
    1 x 50 1:05 drill
    1 x 50 1:05 perfect stroke
    1 x 50 1:05 build
    1 x 50 1:05 fast
    [RD1 choice, RD2 brst, RD2 back, RD4 fly]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: right arm x 25, left arm x 25]
    [Brst drill: brst arms w/flutter kick]
    [Free drill: right arm x 25, left arm x 25]

    Warm down
    4 x 50 1:00

    Total: 4250
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  12. Sarasota Y Sharks Masters GOLD Workout 12/15/17

    by , December 14th, 2017 at 03:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 150 2:30
    4 x 50 1:05 stroke
    4 x 50 :50 desc 1-4

    Kick set
    2x
    1 x 75 1:45
    :30 [vertical kick]
    :15 rest
    1 x 50 1:15
    :45 [vertical kick]
    :15 rest
    1 x 25 :45
    1:00 [vertical kick]
    :15 rest

    Stroke set
    4x
    1 x 50 1:00 25stroke/25free
    1 x 75 1:20 50stroke/25free
    1 x 100 1:45 75stroke/25free
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Freestyle/pull set
    3 x 100 1:30
    3 x 100 1:25
    3 x 100 1:20
    1 x 100 1:45 easy
    [desc each group of 3]

    3 x 75 1:10
    3 x 75 1:05
    3 x 75 1:00
    1 x 75 1:30 easy
    [desc each group of 3]

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

    Warm down
    4 x 50 1:00

    Total: 4650
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  13. Sarasota Y Sharks Masters GOLD Workout 12/14/17

    by , December 13th, 2017 at 03:44 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    4 x 75 1:30 IM/stroke
    8 x 50 :50 desc 1-4/5-8

    Main set
    4x
    1 x 100 2:10 kick
    1 x 75 1:20 IM
    1 x 50 1:00 stroke choice
    1 x 25 :40 free
    [RD1 mod, RD2 build, RD3 mod, RD4 strong]

    Sprint set
    2x
    1 x 25 :30 easy
    1 x 25 :30 fast
    1 x 25 :30 easy
    2 x 25 :30 fast
    1 x 25 :30 easy
    3 x 25 :30 fast
    1 x 25 :30 easy
    4 x 25 :30 fast
    [RD1 stroke, RD2 free]

    Freestyle/pull set
    3x
    1 x 300 4:30 long & strong
    1 x 150 2:10 neg split
    1 x 75 1:00 strong

    1 x 25 easy

    Warm down
    4 x 50 1:00

    Total: 4600
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  14. 12|12|17 mri result / LCM

    by , December 13th, 2017 at 11:19 AM (Blog)
    MRI of rt shoulder showed torn Labrum. Doctor also wanted imagery of neck at time to see if my shoulder atrophy and weakness was related to nerve issues but that one showed something else, degeneration. Md suggested a consult for shoulder, and shots for the neck. 70% relieved about shoulder diagnosis and 30% upset. Been whining about the related symptoms since 2013. My neck, thats been bugging me forever lol. Just glad Iím finally doing something about this and will hopefully have better function. Among other additional injuries, I will still need to have my other shoulder looked at, that is the one that used to dislocate in my 20ís and 30ís, it just doesn't have as much inflammation or lack of mobility as the right.

    LCM
    100 easy free warmup
    100 of drills
    100 of UW dolphin kicking (15m at a time)
    200 of UWDK with fins (25m at a time)
    400 of flutter kicking
    300 of br kicking

    Updated December 13th, 2017 at 11:32 AM by __steve__

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  15. Sarasota Y Sharks Masters GOLD Workout 12/13/17

    by , December 12th, 2017 at 12:55 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 400 6:00
    8 x 50 1:05 choice
    4 x 100 1:30

    Kick set
    2 x 100 2:15
    4 x 25 :45 fast

    Freestyle/pull set
    2x
    1 x 150 2:15 long & strong
    1 x 150 2:05 neg split
    1 x 150 2:00 strong
    1 x 100 1:30 long & strong
    1 x 100 1:25 neg split
    1 x 100 1:20 strong
    1 x 50 :50 long & strong
    1 x 50 :45 neg split
    1 x 50 :40 strong

    Stroke set
    3x
    4 x 25 :40 perfect stroke
    1 x 50 1:10 strong
    [RD1 fly, RD2 back, RD3 brst]

    Sprint set
    2x
    1 x 50 1:00 easy
    2 x 25 :45 fast
    1 x 50 1:00 easy
    1 x 50 1:00 fast
    1 x 50 1:00 easy
    1 x 100 2:00 fast
    [RD1 best stroke no free, RD2 choice]

    Warm down
    4 x 50 1:00

    Total: 4650
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  16. 12|11|17 Dryland LT, plyo, calis

    by , December 11th, 2017 at 10:46 PM (Blog)
    No chance for a wet workout today (or yesterday, as well as Saturday and Friday) due to time and broken pool heaters. Was overdue lactate threshold work, accomplished this task on the treadmill, probably for the better (shoulder suffers directly proportional to ratio of work:rest in swimming.

    Treadmill
    2 min / 2mph
    4 min / 5.5 mph
    2 min / 2mph
    4 min / 6.5 mph
    2 min / 2mph
    4 min / 7.5 mph
    2 min / 2mph
    4 min / 8.5 mph
    2 min / 2mph
    2 min / 9.5 mph
    1 min / 2 mph

    Glute machine
    • 1 x 10 x 75 ea

    One leg box hops
    • Jump on 12" platform, then off to the fwd, then back on and off backwards
    • 10 ea

    Wheel pose
    • 10 x 0:10 on 1:00

    Mayurasana pose
    • 10 x 0:10 on 1:00

    Bag kicks
    • Rt side kick/heel kick combo and finish with a lt roundhouse
    • Do other side, repeat 5x


    I hope dryland LT work will transfer to the pool. I really enjoyed the treadmill workout and already have the short term goal to complete the 9.5 for 4 min and start a 10.5 effort. Would like to do this once a week as the net sum (~2.5 mi /wk)of all the running I will do.

    Had MRI done on right shoulder and neck. I sure do hope my insurance covers this one.
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  17. Strength & Power

    Iíd so rather be in pool than the gym any day!
    what a beautiful day is was here in Houston!
    long swim tomorrow and I canít wait to be where I belong
    🏊🏼*♀️💦🏊🏼*♀️💦🏊🏼*♀️💦💕

    Deadlift 135#x10, 145#x6 Slow
    Swing KB 40#x 12, 40#x12 Fast
    Pull up w band x8, x8 Slow
    Speed skiers x6, x6 Fast
    Bridge Drag sand bag 35#x16, 35#x16 Slow
    Speed Skiers x6, x6 Fast
    Back Sqt 60#x10, 65#x6 Slow
    Sqt Jump x6, x6 Fast
    Overhead press 55#x8,60x4 Slow
    Push press 25#x4, 25#x4.
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  18. Sarasota Y Sharks Masters GOLD Workout 12/12/17

    by , December 11th, 2017 at 03:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 300 5:00
    2 x 150 2:15
    3 x 100 2:00 IM/stroke
    4 x 75 1:10 desc 1-4

    Kick set
    3x
    :45 vertical kick
    :15 rest
    1 x 100 2:15

    Stroke set
    3x
    1 x 100 2:15 IM drill
    1 x 100 2:00 IM w/good technique
    [Fly drill: 3 strokes right, 3 left, 3 both]
    [Back drill: double-arm]
    [Brst drill: 2 kicks, 1 pull breathe on pull only]
    [Free drill: fist drill or catch up]

    Sprint set
    4 x 100 2:00 alt 1easy/1fast
    6 x 50 1:10 alt 1easy/2fast
    8 x 25 :40 alt 1easy/3fast
    [All swims are choice]

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

    Warm down
    4 x 50 1:00

    Total: 4400
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  19. Sarasota Y Sharks Masters GOLD Workout 12/11/17

    by , December 10th, 2017 at 03:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    3 x 100 1:30
    4 x 75 1:30 IM/stroke
    5 x 50 :50 desc 1-5

    Kick set
    2 x 100 2:15
    4 x 75 1:40 last 25 fast

    Stroke set
    4x
    6 x 25 :40 desc 1-3/4-6
    1 x 100 2:00 strong
    [RD1 best stroke no free, RD2 worst stroke no free, RD3/4 choice]

    Freestyle/pull set
    2 x 300 4:15 long & strong
    4 x 150 2:05 neg split
    8 x 75 1:00 last 25 fast

    Warm down
    4 x 50 1:00

    Total: 4650
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  20. 12|07|17 SP SCM

    by , December 7th, 2017 at 11:13 PM (Blog)



    Speed day - only had 32 minutes to swim

    5 min warmup easy fr with snorkel

    20 x 25 AFAP on 1:00 (o-nbfr / e-br)

    Drills with fins and snorkel until kicked out of pool (7 min)





    Yesterday's drylands

    Treadmill warmup
    • 30% incl @ 6mph,
    • 5 x 0:20 on 1:00

    Farmer DB carry
    • Carry them out of weight room and up flight of stairs to next floor then back down stairs into room just in time for them to slip out of hands
    • #75's

    Chest press machine
    • 5 x 10

    Wheel poses
    • 7 x 0:10 on 1:00

    One leg box jumps
    • jump on to 12" and off, then go backwards
    • 10 ea

    Vertical drop then jump ups
    • x 5

    Vertical drop then broad jump
    • x 5




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