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  1. Budpest Week 5 - Saturday

    by , June 4th, 2017 at 10:28 PM (After a long rest)
    Pool setup LCM

    warm up
    400 free with snorkel
    6x50 catch-up on :55

    main sets
    8x50 on 1min odds as 1 stroke fly, 2 strokes breast, 3 strokes fly, etc, evens 3 strokes free, 4 strokes back, 5 strokes free, etc
    4x200 on 3:15 odds 50 kick, 50 swim, 50 kick, 50 swim, evens 50 swim, 50 kick, 50 swim, 50 kick
    6x100 IM on 1:40 odds as fly,breast,back,free evens as fly,back,breast,free

    warm down
    300 easy
    Categories
    Swim Workouts
  2. Swimwear in Training and Competition

    by , June 4th, 2017 at 12:41 PM (Rules Committee Blog)
    Questions regarding swimwear seem to be a constant for masters swimmers.

    The latest issue of SWIMMER magazine features the ROKA SIM PRO II Buoyancy shorts (page 40). The article stresses its use for learning swim skills and training. It is great to know that there are products available to assist swimmers with these all-important skills.


    However, the article omits the all-important, specific statement that the suit is illegal for USMS competition and highlights the need to remind swimmers that there may be many products suitable for training, but not approved for competition.

    The swimwear rules are covered in article 102.12. Article 102.12.1D says that only suits complying with FINA swimsuit specifications may be worn in a USMS sanctioned or recognized competition. Suits are now tested and approved by FINA for the material (they must be made of textile materials), buoyancy, and permeability in order to ensure compliance with FINA standards.

    A complete list of FINA approved swimwear may be found here.
    http://www.fina.org/content/fina-approved-swimwear

    In addition, there are several important requirements specified in article 102.12 for all pool competition.


    • Swimmers are permitted to wear only one swimsuit in one or two pieces.
    • For men, the suit may not extend above the naval or below the knee.
    • For women, the suit may not cover the neck, extend past the shoulders, or extend past the knee.
    • Swimwear may include a swimsuit, no more than two caps, and goggles. Ear plugs and nose clips are allowed, but armbands and legbands are not considered part of the suit and not allowed.


    Exceptions to these rules for verified medical conditions, religious beliefs, or other circumstances may be approved by the Rules Committee Chair on a case-by-case basis. With medical exceptions, we do our best to consult experts and determine the best solution for the swimmers. Therefore, swimmers seeking an exception are responsible for requesting such an exception and must allow enough time for an evaluation, which sometimes takes several days, up to a few weeks, depending on the circumstances. Asking for a medical exception the night before a meet is likely to result in disappointment!

    The rules for open water and long distance races are covered in 303.7.2 are similar for category I swimwear (i.e., no wetsuits). Men are permitted upper body coverage in open water races and the FINA list includes swimwear specifically approved for open water races. When category II swimwear is permitted, wetsuits, neoprene caps, or other heat-retaining swimwear may be allowed at the discretion of the event director if the water temperature is not greater than 78 degrees F.

    Articles 102.12 and 303.7.2 also mention the use of tape. There are many good products on the market to assist with training and recovery from injuries. But, again, many products that may be suitable for training are not approved for competition.

    USMS rule 102.12.1E (governing pool events) says that “Any kind of tape worn on the body is not permitted unless approved by the referee”. USMS rule 303.7.3C (governing long distance and open water event) also says that "Any kind of tape worn on the body is not permitted unless approved by the referee." The use of tape in competition is limited to situations involving verified medical conditions. The application of tape is intended to be for situations such as wound closure, taping of fingers or toes (no more than two), taping to secure medical devices, or other limited uses that would not provide any competitive advantage. The use of any kind of tape that purports to provide muscle compression; muscle, joint, or ligament stabilization; or other physical benefits, including therapeutic elastic tape or similar products, is never permitted in USMS competition.
  3. Sarasota Y Sharks Masters GOLD Workout 6/5/17

    by , June 4th, 2017 at 11:28 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 150 2:45 [2:30]
    12 x 50 1:15 [1:15] choice

    Kick set
    4 x 150 4:00 [3:30] last 50 fast

    Main set
    3x
    1 x 100 2:15 [2:00] IM/stroke
    1 x 100 2:15 [2:00] free
    [Desc each swim by round]

    Free/pull set
    4 x 150 2:30 [2:15] last 50 strong
    16 x 50 1:00 [1:00] pace

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  4. Workout 06/03/17: morning

    by , June 3rd, 2017 at 02:44 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 25 burst and cruise

    4 x 75 on 1:30 breathe 3/5/3
    4 x 100 on 2:10 descend 1->4 [backstroke]
    4 x 150 on 2:45 first recovery, switch fast 50 last to first on 2->4
    4 x 50 vertical kick into 50 swim

    100 loosen and out
    [Masters/Rec/2200 yds/55 min]
    -------------------------------------
    Categories
    Swim Workouts
  5. Budapest Week 5 - Friday

    by , June 2nd, 2017 at 09:03 PM (After a long rest)
    I had a good night's sleep but woke early. Today's swim was good but I was really tired at the end of practice. My pace is coming back slowly but I still tire easier than I would like.

    Pool setup scy

    warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    6x125 on 1:40 as 100 free, 25 Back
    100 easy
    6x(2x50 kick on :45, 2x50 free on :35, 2x25 kick on :22.5, 2x25 free on 17.5, 20 seconds additional rest between rounds)
    200 easy
    4x100 back afap on 3mins

    warm down
    200 easy

    on the 125s I was trying to push the 100 and the. Use the Back as active recovery. I was hand touching at 100 and was going 1:02-1:03 and an easy 25 Back. On the kick,swim set I was pushing the 50s and the 25s as active recovery. This was a pretty tough set. I was pretty whooped after the 50s and 25s. The 100s back I was swimming these from a push rather than a back start and was pacing one of the woman in my training group who was swimming them free. I held 1:02-1:03 on all of them. I was tired.
    Categories
    Swim Workouts
  6. Budapest Week 5 - Thursday

    by , June 1st, 2017 at 10:56 PM (After a long rest)
    I got back from Phoenix last last night and it was an effort to get up and go to the gym this morning. I forced myself up but only made the gym part of my workout. I need to step up my pool work but work travel makes this hard. It's ok!!

    weights/Dryland

    10 minutes on stationary bike
    3x(10xlat pull down to chest using 140lbs, 10xtricep rope pulldowns using 42.5 lbs, 10xstanding straight arm pull down using 80lbs)
    3x(10 triceps extension using 60lbs, 10 right arm and 10 left arm dumbbell rows using 50lbs, 10 left arm and 10 right arm lying dumbell triceps extensions using 25lbs
    3x(elbow exercises and shoulder exercises, wrist flexor, dumbbell pronation and supination with 17.5lbs, elbow flexion and extension with 27.5lbs, weighted External rotation with arm abducted using 12.5lb dumbells)
    5x(:30 pull downs on ski machine, :30 easy)
    2x(5x(:45 abs, :15 easy) 1 min between rounds
    10 minutes on Stationary bike
    10 minutes stretching

    this was the same as last weeks weights but it felt much harder for some reason.
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters GOLD Workout 6/2/17

    by , June 1st, 2017 at 12:35 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    4 x 100 2:00
    6 x 50 1:15 stroke choice
    6 x 50 1:30 kick
    4 x 100 1:45

    Main set
    8 x 50 1:15 Alt 1stroke/1free
    [perfect stroke on all]

    Sprint set
    2x
    1 x 100 2:00 race pace
    1 x 50 2:30 easy
    1 x 50 1:15 race pace
    1 x 100 3:30 easy
    [RD1 stroke, RD2 free]

    Free/pull set
    2 x 200 3:20 neg split
    4 x 100 1:40 desc
    12 x 50 1:00 pace

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  8. Budapest Week 5 - Wednesday

    by , May 31st, 2017 at 07:33 PM (After a long rest)
    Work took me to Phoenix for a few days yesterday. Patrick(pwb) and I arranged to swim together. I had a great time meeting his wife and kids. So much fun. Thanks again my friend.


    Pool setup scm

    Warm up
    400 free with snorkel
    6x50 catch-up on 1min

    Main sets
    4x500 pull descend 1-4 send off starting at 7:30 pace and descending 25 per 500(descend to 1:15 base pace per 100)
    100 easy
    10x50 kick on 1min
    12x50 on :55 as 2 at 400 pace, 1 easy

    Warm down
    100 easy

    It's always fun hanging out and working out with Patrick and today was really special.
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters GOLD Workout 6/1/17

    by , May 31st, 2017 at 02:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Kick set
    3 x 100 2:30 [2:15]

    Freestyle set
    6 x 100 2:15 [2:00] Alt 1fast/1easy

    IM/stroke set
    3x
    1 x 50 1:15 [1:15] stroke choice
    1 x 100 2:15 [2:00] IM/stroke
    1 x 50 easy

    Free/pull set
    1 x 400 6:40 [6:00] long & strong
    16 x 50 1:00 [1:00] pace

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  10. Workout 05/30/17: evening

    by , May 30th, 2017 at 10:57 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 50 quarter's strong on 1:05

    6 x 50 on 1:00 - descend 1->3, 4->6
    1 x 300 pull
    8 x 50 on 1:00 - descend in pairs
    1 x 400 pull

    4 x 50 active recovery
    [Masters/Rec/2300 yds/55 min]
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters GOLD Workout 5/30/17

    by , May 30th, 2017 at 03:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 4:00 [3:30]
    2 x 150 2:45 [2:30]
    3 x 100 1:45 [1:30]
    4 x 50 1:15 [1:15] stroke

    Freestyle set
    1 x 200 4:00 [3:30] broken @100 for 10secs race pace
    1 x 100 3:00 [2:30] easy
    1 x 100 2:00 [2:00] race pace
    1 x 100 easy

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

    IM/stroke set
    12 x 50 1:20 [1:15]
    [Alt 1 fast stroke/1 easy free]

    Free/pull set

    3 x 100 1:40 [1:30] desc 1-3
    4 x 100 1:40 [1:30] last 25 strong
    5 x 100 1:40 [1:30] strong consistent pace

    Warm down
    4 x 50 1:00
    Categories
    Uncategorized
  12. Budapest Week 5 - Monday

    by , May 29th, 2017 at 07:54 PM (After a long rest)
    Yesterday after practice my back started to tighten up and I was in some discomfort last night. I stretched before goi to bed and despite not being back to normal it was better this morning than last night. I was worried it would cause me some challenges today but I actually had a good workout.

    Pool setup LCM

    warm up
    400 free with snorkel
    6x50 catch-up on :55

    main sets
    3x200 streamline back kick with fine on 3mins
    4x100 free with snorkel on 1:20 trying to hold under 1:15
    4x(2x50 at 400 race pace, 1x50 easy on :55)
    200 easy
    8x50 finger tip drag drill on 1min

    warm down
    200 easy

    i was holding 2:28 on the 200s kick with fins. On the free 100s I felt really good and was 1:11,1:12,1:12,1:12. The pace 50s I was :32 which is a second too fast but I felt good. Luckily my back actually loosened up on the warmup and I did not feel it until I climbed out of the pool at the end of workout.

    Off to Phoenix and swim with Patrick on Wednesday morning.
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters GOLD Workout 5/29/17

    by , May 29th, 2017 at 01:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 200 4:00 [3:30]
    4 x 100 1:45 [1:30]
    8 x 50 1:05 [1:00] choice

    Kick set
    8 x 50 1:20 [1:15] 25fast/25easy

    Freestyle set
    2x
    1 x 100 2:00 [2:00] easy
    1 x 100 2:00 [2:00] 90%

    IM/stroke set
    4x
    1 x 50 1:15 [1:15] perfect stroke
    1 x 50 1:15 [1:15] stroke 90%
    1 x 50 1:15 [1:15] free easy
    [RD1 best stroke, RD2/3/4 choice]

    Free/pull set
    4 x 150 2:30 [2:15] last 50 strong
    4 x 150 2:15 [2:05] neg split

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  14. Budapest Week 4 - Friday, Saturday, Sunday

    by , May 28th, 2017 at 09:09 PM (After a long rest)
    It's been a busy few days first with work and then the kids. This is a catchup post.

    Friday. Pool setup scy

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    Main sets
    4x(50 IMO by round on :50, 2x25 IMO by round on :25, 200 IM on 2:30)
    100 easy
    5x(150 free on 2mins, 100 free on 1:10, 50 free on :30)
    8x75 kick with fins on 1min as over,under,over
    100 easy
    8x50 on 1min beat Stewart set. 2 people relays where they did a 50 each and rested between 50s. OMG I was whooped.

    Warm down
    200 easy

    I was joined by one of the girls from my senior group who is an IM swimmer and she was hauling butt on the first set with 200 IMs. I was coming in between 2:25-2:27. This was a really tough set. I felt much better on the free aerobic Set and was going 1:35s on the 1:50,1min on the 100 and :27-:28 on the 50s. The 50s at the end were just a beat down. I did not beat the guys on any of the 50s and held basically the same time as the previous 50 times.

    Saturday. Pool setup LCM

    Warm up
    400 free with snorkel
    6x50 catch-up on :55

    main sets
    5x100 kick on 2mins
    5x(2x100 on 2:30 as 100 Free fast, 100 kick with fins fast. Try to beat the person in the next lane
    200 easy
    100 afap with fins
    50 no breath
    50 afap from a dive

    warm down
    200 easy

    this was low yardage but it hurt so bad. I was not even that fast today. I was 1:06s on the swims and 1:10 on the kick with fins. The 100 afap with fins I went :58. On the 50 afap I was a :28. I am swimming ok but just don't have a third or fourth gear yet.

    Sunday. Pool setup LCM

    warm up
    400 free with snorkel
    6x50 catch-up on :55

    main set
    3x(400 on 5mins, 300 on 3:45, 200 on 2:30, 100 on 1:15) all done as pull with paddles and snorkel. 30 seconds rest between rounds.

    Warm down
    300 easy

    After feeling like I had no third or fourth gear yesterday i was determined to make this Set and I actually did really well today. I was really pushing the 400s and was 4:48,4:48,4:50 by round. The 300s I was a smudge slower going 3:37,3:38,3:40 by round. The 200 and the 100s were the toughest part of the set and I went 2:23,2:25,2:25 by round and 1:13,1:13,1:13 by round. I was really sore after all this pull but it made me feel good that I am nearly back to where was last summer on a pull set like this.
    Categories
    Swim Workouts
  15. Workout 05/27/17: morning

    by , May 27th, 2017 at 10:59 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 50 quarter's strong on 1:05
    4 x 50 drill

    3 x
    - 200 swim on 3:30
    - 100 pull on 2:00
    - 50 kick

    1 x 50 no free
    4 x 50 short pool - streamline focus
    2 x 150 snake swim
    [Masters/Rec/2500 yds/65 min]
    Categories
    Swim Workouts
  16. Budapest week 4 - Thursday

    by , May 26th, 2017 at 12:01 AM (After a long rest)
    I got back from Houston in time to coach my senior group, but was very tired. I slept really well last night but was still tired when I woke this morning. My daughter swam at 5:15 so I was Dad. It's always fun having one in one time with her but like me she was not chatty this morning. I did not really get going this morning and just lifted.

    10 minutes on stationary bike
    3x(10xlat pull down to chest using 140lbs, 10xtricep rope pulldowns using 42.5 lbs, 10xstanding straight arm pull down using 80lbs)
    3x(10 triceps extension using 60lbs, 10 right arm and 10 left arm dumbbell rows using 50lbs, 10 left arm and 10 right arm lying dumbell triceps extensions using 25lbs
    3x(elbow exercises and shoulder exercises, wrist flexor, dumbbell pronation and supination with 17.5lbs, elbow flexion and extension with 27.5lbs, weighted External rotation with arm abducted using 12.5lb dumbells)
    5x(:30 pull downs on ski machine, :30 easy)
    2x(5x(:45 abs, :15 easy) 1 min between rounds
    10 minutes on Stationary bike
    10 minutes stretching
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters GOLD Workout 5/26/17

    by , May 25th, 2017 at 03:35 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    4 x 100 2:00
    4 x 50 1:15 stroke
    4 x 100 1:45
    4 x 50 1:00 choice

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

    Freestyle set
    2x
    1 x 50 1:15 easy
    1 x 100 2:00 fast
    1 x 100 2:00 easy
    1 x 50 1:15 fast

    IM/stroke set
    2x
    1 x 50 1:15 easy free
    1 x 100 2:15 stroke fast
    1 x 100 2:00 easy free
    1 x 50 1:30 stroke fast
    [RD1 best stroke, RD2 choice]

    Free/pull set
    20 x 50 1:00 hold same pace on all

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  18. Budapest week 4 - Wednesday

    by , May 24th, 2017 at 10:43 PM (After a long rest)
    Today I once again joined the Rice Masters team. Yesterday afternoon I started to get a scratchy throat but luckily excused myself from all my work responsibilities last night and went to bed early. I slept great and woke up feeling a lot better. Today's workout was much easier than yesterday's. Today was sprint day but I just had none.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    4x(4x50 free as 12.5 fast, 37.5 easy, 12.5 easy, 12.5 fast, 25 easy, 37.5 easy, 12.5 fast, 50 easy on :50)
    3x(2x100 free as r arm/swim/l arm/swim on 1:30, 4x25 descend 1-3, with 1 easy on :30, 100 broken(#1 50,25,25, #2 25,50,25, #3 25,25,50) 50s on 1min, 25 on :30

    warm down
    400 easy

    short, sweet and slow.

    Updated May 25th, 2017 at 07:40 PM by StewartACarroll

    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters GOLD Workout 5/25/17

    by , May 24th, 2017 at 05:41 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Kick set
    8 x 50 1:20 [1:15] alt 1fast/1easy

    Main set
    3x
    1 x 50 1:15 [1:15] 25fast/25easy
    1 x 50 1:30 [1:30] fast
    1 x 100 2:15 [2:00] 50fast/50easy
    1 x 100 2:30 [2:00] fast
    [RD1 stroke, RD2 free, RD3 choice]

    Free/pull set
    3 x 200 3:20 [3:00] long & strong
    3 x 200 3:20 [3:00] desc 1-3
    rest 1:00
    1 x 200 best effort

    Warm down

    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  20. Workout 05/23/17: evening

    by , May 23rd, 2017 at 10:17 PM (Maple Syrup with a Side of Chlorine)
    200 swim-100 kick-200 pull
    4 x 50 quarter's strong on 1:10

    5 x 50 pull on 1:00 (even pace)
    3 x 200 on 3:30 (rotating fast 100 last to first)
    5 x 50 even pace on 1:00
    100 non free
    4 x 75 kick-swim-pull on 1:45 as warmdown
    [Masters/Rec/2200 yds/55 min]

    Finally back in the pool. Good swim with Tim, Greg, and Carol.
    Categories
    Swim Workouts