View RSS Feed

All Blog Entries

  1. Sarasota Y Sharks Masters GOLD Workout 2/8/18

    by , February 7th, 2018 at 03:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    8 x 50 1:00 choice
    4 x 100 1:30

    Kick set
    2 x 100 2:15
    1:00 [vertical kick]
    2 x 100 2:15
    1:00 [vertical kick]

    Stroke set
    2x
    4 x 25 :40 fly
    4 x 25 :40 back
    4 x 25 :40 brst
    [Swims #1 drill, #2 perfect stroke, #3 mod, #4 fast]

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

    Sprint set for meet swimmers
    2 x 25 :45 build to race finish
    2 x 25 :45 blocks sprint 20
    1 x 50 blocks sprint
    [All swims choice]

    Warm down
    4 x 50 1:00
    Categories
    Uncategorized
  2. 2|6|18 SCM esfuerso na speed

    by , February 6th, 2018 at 09:09 PM (Blog)
    SCM

    warmup
    4 x 50 as 25 nb fr / 25 ez br

    3 x 25 fr from a push on 3:00

    4 x 25 fr dive from edge on 3:00 (videoed for time)
    • managed to push just under 15 on most of these


    375 meters


    drylands treadmill

    2 x 2:00 fast / 1:00 walk
    fasts: 8.5 mph, 8.5 mph @ 3%



    Trying to relearn how to sprint. My shoulders are holding up, but both feel fragile. Back is improving.

    Updated February 6th, 2018 at 10:10 PM by __steve__

    Categories
    Uncategorized
  3. Workout 02/06/18: evening

    by , February 6th, 2018 at 09:04 PM (Maple Syrup with a Side of Chlorine)
    200 swim-100 kick-200 pull
    4 x 50 quarter's strong
    100 non free

    2 x
    - 3 x 75 on 1:40 ksp [did 100s]
    - 3 x 75 on 1:30 rotate fast 25 fr [did 100s]
    - on next top...4 x 50 on 1:00
    - Master's minute rest

    4 x 50 on 1:05 active recovery
    [Masters/Rec/2600 yds/60 min]
    ==========================

    A good workout with Jim, Greg, Rebecca, and newcomer Heather. I zonked on the second round with the second set of 75s, although I'm not really sure why. Now to rest up for the impending snow storm
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters GOLD Workout 2/7/18

    by , February 6th, 2018 at 02:06 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]
    6 x 50 1:15 [1:05] stroke 2 of each

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

    Stroke set
    2x
    4 x 50 1:15 [1:05] IM order
    1 x 200 4:00 [3:30] IM

    Freestyle/pull set
    10 x 150 2:30 [2:15] last 50 strong

    Sprint set for meet swimmers
    1 x 50 1:30 build to race finish
    1 x 50 1:30 blocks sprint 25 then easy
    2 x 50 2:30 blocks sprint choice

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  5. 2|5|18 30 min SCM

    by , February 5th, 2018 at 03:27 PM (Blog)
    SCM
    4x50m fr on 1:30, 25 nb fast / 25 ez
    6x50m fr on 1:30, 25 1b fast / 25 ez
    25 fr fast 1 min rested, could be about 15h
    25 br fast 1 min rested, 19
    25 br med 30 sec rested, 2 kicks per cycle
    25 fr fast
    25 flutter kick 1 min rested, 20
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 2/6/18

    by , February 5th, 2018 at 01:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:15
    10 x 50 1:05 alt 1stroke/1free
    8 x 25 :30 strong

    Kick set
    9 x 50 1:15 desc 1-3/4-6/7-9

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

    Freestyle/pull set
    2x
    12 x 50 :50 pace
    1 x 200 3:00 strong

    Sprint set
    2x
    2 x 25 :45 build to race finish
    2 x 25 :45 blocks sprint 20
    :30 rest
    1 x 50 2:00 blocks sprint
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  7. 2|4|18 brief SCM & drylands

    by , February 4th, 2018 at 09:32 PM (Blog)
    SCM

    3 x through:

    50fr ez on 1:00
    50fr fast on 1:00
    50fr fast on 0:50
    50fr ez on 0:50
    50fr ez on 1:20
    used snorkel throughout


    Drands:
    7 sets of farmersí carry up flt of stairs
    • skip every other step on way up / used every step down
    • used 40ís

    3 sets 10 ea of pullups and dips superset
    3 sets 10 of ext arm plank position straight leg knee to elbows
    • knee did not quie make it to the elbow (back still sore)
    Categories
    Uncategorized
  8. Workout 02/03/18: morning

    by , February 3rd, 2018 at 08:36 PM (Maple Syrup with a Side of Chlorine)
    Today we had our annual 50 x 50 on one minute swim, complete with an energetic playlist that I broadcast through my soundbar. The rules were simple... On your own warm up, then do a swim every minute until we hit 50 repeats. I was able to swim 75 on the first four swims of the first 2 sets of 10, then mix up a bunch of kicking, Colleen, and stroke work as well as some speed play. It's a fun thing that we do as a group, and I ended up swimming 3100 yards over the course of the hour.
    Categories
    Swim Workouts
  9. Using times from Masters Meets for USA Swimming Purposes

    by , February 3rd, 2018 at 10:36 AM (Rules Committee Blog)
    How can I get my times from Masters meets recorded for official purposes by USA Swimming?


    Many swimmers ask about using their times from Masters meets for USA Swimming official purposes, such as qualifying for USA Swimming meets.

    USMS (the meet director or an official from the LMSC) must request approval from USA Swimming to have the meet observed by USA Swimming for this purpose. This is not routinely done and is normally reserved for championship (LMSC, zone, national) or other large meets. A key requirement is having a sufficient number of USA Swimming certified officials
    available (normally a minimum of four officials with at least two designated observers) to judge the events for conformance with USA Swimming rules.

    If you think you have a need to record your times for this purpose, check with the meet director well in advance of the meet to ask if the host intends to apply for USA Swimming observation.

  10. How do I get my split times officially recorded?

    by , February 3rd, 2018 at 10:34 AM (Rules Committee Blog)
    How do I get my splits officially recorded?

    With championship meets on the horizon, many swimmers are interested in recording relay leadoff or initial splits in individual events for official purposes. Split times can be used for official purposes, including national qualifying times, top 10 times, and records, or just to record a time to measure your performance. It is good to review the rules to ensure that your splits will count for official purposes.

    What are the timing system requirements for recording splits?


    • An initial split or a relay leadoff split can be used for a world record if the split is timed with automatic equipment or, in the event of a touchpad malfunction, with a semiautomatic backup system consisting of at least one button.



    • An initial split or a relay leadoff split can be used for a USMS record if the split is timed with automatic equipment (a touchpad). If the touchpad fails, the leadoff split cannot be used for a USMS record.



    • An initial split or a relay leadoff split can be used for a USMS Top 10 time if the split is timed with automatic equipment, a semiautomatic timing system with a minimum of two buttons, or at least two valid watches.


    When do I need to submit a request to have my split recorded in the official results and how do I do that?

    You must submit a written request prior to your swim for relay leadoff splits and for initial backstroke distances in a longer backstroke event. We ask for a written request prior to these events so that officials can be notified and can judge the intermediate turns and relay exchanges appropriately. For all other initial splits in individual events, you must submit a written request prior to the end of the meet. Check with the meet director to obtain a split request form. In most cases, they will usually have them available at the check-in table when you arrive at the meet.

    What if the meet announcement states that splits will automatically be recorded?

    The rules allow for the meet host to automatically record some or all splits if the host desires. For national championships, automatic splits are mandatory, so your split times from all individual events will automatically be recorded and included in the official results, with the exception of backstroke events. Automatic splits may also be recorded for relays provided that officials are assigned to judge the exchanges and ensure that the second swimmer does not start in the water or stand on an active padand that the automatic timing system is properly functioning.

    If a meet host chooses this option, the meet announcement must state for which events splits are going to be automatically recorded. No written request is required for these events. For all other events (and, in all cases, backstroke individual events or an initial backstroke distance in the leadoff leg of a medley relay), a written request is still required. Check with the meet director if you are unsure based on guidance in the meet announcement.
  11. 2|1|18 and 2|2|18

    by , February 2nd, 2018 at 06:55 PM (Blog)
    back is moderately recovered

    treadmill:
    7x 2 min on / 1 min ez
    Ons:
    4.5, 5.5, 6.5, 7.5, 8.5, 8.5@3%, 8.5@6% MPH's
    Ezs:
    2.2 mph

    3 x 0:45 on /1:15 ez
    8.5mph@9% / 2.2mph


    SCM!
    test out shoulder that feels better from C spine shots in neck 9 day ago
    4 x 25 ez fr on 0:40
    10 x 50fr on 1:00 (45's - 46's)
    10 x 50br on 1:20 (55's - 57's)
    4 x 25 nb fr 0n 5:00 (s l o w)
    4 x 200IM kick on 5:10-20

    Shoulder did not hurt but felt very weak at insweep

    Updated February 4th, 2018 at 11:58 AM by __steve__

    Categories
    Uncategorized
  12. Sarasota Y Sharks Masters GOLD Workout 2/5/18

    by , February 2nd, 2018 at 03:49 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
    12 x 25 :30 strong

    Kick set
    2x
    1 x 100 2:15
    1:00 vertical kick
    1 x 100 2:15 fast

    Freestyle/pull set
    2x
    4 x 150 2:15 long & strong
    4 x 75 1:00 desc 1-4

    Stroke set
    4 x 25 :40 IM order
    2 x 100 1:50 IM
    4 x 50 1:05 IM order
    2 x 200 3:30 IM

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters GOLD Workout 2/2/18

    by , February 1st, 2018 at 03:27 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 2:00 [1:45]
    8 x 50 1:05 [1:00] choice

    Kick set
    1 x 200 5:00 [4:30]
    6 x 50 1:20 [1:15] 25fast/25easy

    Stroke set
    2x
    1 x 50 1:15 [1:05] stroke, perfect stroke
    1 x 50 1:15 [1:05] easy free
    2 x 50 1:15 [1:05] stroke mod
    1 x 50 1:15 [1:05] easy free
    3 x 50 1:15 [1:05] stroke desc 1-3
    1 x 50 1:15 [1:05] easy free
    [RD1 best stroke no free, RD2 choice]

    Freestyle/pull set
    1 x 400 6:40 [6:00] long & strong
    1 x 200 3:20 [3:00] neg split
    1 x 100 1:40 [1:30] mod
    1 x 50 1:00 [1:00] strong
    1 x 50 :50 [:50] strong
    1 x 100 1:30 [1:20] mod
    1 x 200 3:00 [2:40] neg split
    1 x 400 long & strong

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters GOLD Workout 2/1/18

    by , January 31st, 2018 at 03:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    4 x 100 1:45 50firstdrill/50swim
    4 x 100 2:15 kick
    8 x 25 :40 choice

    Stroke set
    4x
    3 x 25 :40 drill IM order
    3 x 25 :40 swim IM order
    1 x 75 1:30 IM
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: 25 right arm only, 25 left arm only]
    [Brst drill: 2 kicks, 1 pull breathing only on pull]
    [Free drill: Fist drill]

    Sprint set
    4x
    1 x 25 :30 easy
    1 x 50 1:15 fast
    [All swims are choice]

    Free/pull set
    6 x 75 1:10
    6 x 75 1:05
    6 x 75 1:00
    6 x 75 :55

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  15. Workout 01/30/18: evening

    by , January 30th, 2018 at 09:10 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 50 quarter's strong

    2 x 200 pull on 3:45 focus on finishing pull (did 250's)
    1 x 100 kick
    16 x 50's on 1:00
    [1-5 = perfect stroke, 6-10 = build up, 11-14 = build down, 15-16 = easy]
    100 choice
    4 x 75 on 1:40 k-s-p (last 2 loosen) [did 6 on 1:15]
    [Masters/Rec/2150 yds/50 min]
    ===================
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters GOLD Workout 1/31/18

    by , January 30th, 2018 at 02:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM meters intervals left, SCY intervals right

    Warm up
    2 x 100 2:00 [1:45]
    6 x 50 1:05 [1:00] alt 1stroke/1free
    2 x 100 1:45 [1:30]
    6 x 50 1:00 [1:00] choice

    Kick set
    2x
    1 x 150 3:30 [3:15]
    1:00 [vertical kick]
    1 x 50 1:30 [1:15] fast

    Free/pull set
    9 x 100 1:40 [1:30] desc 1-3/4-6/7-9
    1 x 100 2:00 [2:00] best effort
    9 x 50 :55 [:50] desc 1-3/4-6/7-9
    1 x 50 best effort

    Stroke set
    6x
    1 x 50 1:15 [1:05] easy free
    2 x 50 1:15 [1:05] strong
    [RD1/4 fly, RD2/5 back, RD3/6 brst]

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters GOLD Workout 1/29/18

    by , January 29th, 2018 at 02:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    4 x 75 1:30 IM/stroke
    3 x 100 1:30
    6 x 50 :50 desc 1-3/4-6

    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 fly, RD2 back, RD3 brst, RD4 choice]

    Freestyle/pull set
    2 x 300 4:30 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: 4700
    Categories
    Uncategorized
  18. 1|26|18 lcm

    by , January 26th, 2018 at 04:53 PM (Blog)
    LCM
    11 x 200 IM kick on 5:18 in following way:
    • 50 as 4x12.5 UWDK taking 3-4 sec air break between 4th done as UWAK (underwater atlantis kick)
    • 50 kick on back
    • 50 frog kick with board / snorkel
    • 50 flutter kick with board and snorkel


    I honestly feel my frog kick has developed into my greatest swimming strength. Need to get body back in working order as it has been 21 months since on the blocks for a race.


    My back went south last monday at work doing just simple bending. Was practically stuck on the ground lol. Was a little better tue, and wed, but still uncomfortable to sit now

    Was able to swim as long as I didnt flip

    Updated January 27th, 2018 at 07:00 PM by __steve__

    Categories
    Uncategorized
  19. Workout 01/27/18: morning

    by , January 26th, 2018 at 10:50 AM (Maple Syrup with a Side of Chlorine)
    Quick swim before work today...

    200 free.200 back.200 im drill
    600 shark swim
    4 x 50 easy down fast imo back
    200 loosen
    [Solo/Rec/1600 yds/30 min]
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters GOLD Workout 1/26/18

    by , January 25th, 2018 at 03:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    6 x 50 1:15 [1:05] stroke 2 of each
    3 x 100 1:45 [1:30]
    6 x 50 1:00 [:50] desc 1-3/4-6

    Kick set
    2 x 150 3:45 [3:15]
    4 x 50 1:20 [1:15]

    Stroke set
    4x
    1 x 50 1:30 [1:15] drill
    1 x 50 1:15 [1:15] 25perfect stroke/25easy free
    1 x 100 2:15 [2:00] strong
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: right arm only 25, left arm only 25]
    [Brst drill: 2 kicks, 1 pull breathe on pull only]
    [Free drill: right arm only 25, left arm only 25]

    Free/pull set
    3 x 100 1:40 [1:30]
    4 x 50 :50 [:45]
    3 x 100 1:35 [1:25]
    4 x 50 :55 [:50]
    3 x 100 1:30 [1:15]
    4 x 50 1:00 [:55]
    [Goal: be consistent on all 100s and 50s...hold pace]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized