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  1. Sarasota Y Sharks Masters GOLD Workout 2/20/18

    by , February 19th, 2018 at 11:29 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    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)

    Sprint set
    2x
    1 x 50 1:20 easy
    2 x 25 :40 fast
    2 x 25 :40 easy
    1 x 50 1:20 fast
    [All swims choice]

    Free/pull set
    5x
    1 x 225 3:20 long & strong
    1 x 75 1:10 fast

    Warm down
    4 x 50 1:00

    Total: 4250
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  2. 2/19/18 Workout

    by , February 19th, 2018 at 09:24 AM (Swimming Through Jello)
    Hour of Pilates on Sunday. Core is pretty sore!

    Monday, 2/19/2018 Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr

    5x50 :50 building throughout
    5x100 1:40 aerobic
    5x150 2:00 threshold
    5x200 3:00 (2-fast kick fins, 4-fast pull paddles)

    //Still not completely out of vacation mode I guess, still a little sluggish. 150s were difficult by the end! Not sure how I'm going to make it through the 500 at my next meet in April :P

    200 warmdown

    3500
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  3. Sunday 02182018

    by , February 18th, 2018 at 06:44 PM (aztimm's training blog)
    Sunday PM solo swim @ Sendero Springs

    600 w/u

    4 x 100 kick @ 1:30, done as 25 dolphin/25 flutter x 2, w/board + fins

    4 x 125 @ 1:55, done as 25 drill/25 swim/25 back/25 swim/25 drill, w/fins

    6 x 50 @ :55--
    * odds: 25 breast/25 free (focus on breast)
    * evens: 25 free/25 breast (focus on breast)

    12 x 100 @ 1:30

    100 easy

    100 FAST, w/fins + paddles

    50 easy w/fins

    200 w/d

    TTL: 3450 yards (about 57 min)


    I wasn't sure if I'd swim or go to the gym today. but figured that since the pool was open (it was too cold last Sunday), and the temperature was decent, I'd go. always better to workout outside. it was partly sunny...rather cloudy at times, then suddenly the sun would pop out.

    I hadn't thought of a set at all before jumping in the pool. usually I have some thoughts. anyway, I started the 100s thinking I'd either do 5 or 10, depending how I felt. around #7, I figured I'd go to 12. once I go that in my mind, I gradually descended those last 5, with the last around 1:17

    I couldn't remember when I last did a 100 fast. They typically don't allow block starts at this pool. I've never asked, but occasionally there's a girl with her mother and a coach of some sort. once they got her up on the block and the lifeguards freaked out. I've never had a problem at other pools when I asked. I have done them at Sendero when we had a team there.
    anyway, pushing off of the wall with fins and paddles, I just felt like i was gliding on the water. my time was 1:04. when I swam with the Mesa group, Paul told me that your time with fins + paddles is usually a good indicator of what you'll do at a meet.
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters GOLD Workout 2/19/18

    by , February 18th, 2018 at 11:48 AM (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
    8 x 25 :30 strong

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

    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

    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]\

    Warm down
    4 x 50 1:00

    Total: 4600
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  5. 2/17/18 Workout

    by , February 17th, 2018 at 04:16 PM (Swimming Through Jello)
    Left for belated honeymoon to the Bahamas Friday 2/9, came back yesterday night. It was a blast! And good to get out of the winter cold. Though it snowed first thing this morning so that was amusing. Swam with dolphins and paraglided along with the usual hanging out on the beach and in the ocean. Took a couple swims in the lap pool and the ocean, went to the gym once, ran 3 miles once. Nothing intense. So today's workout was a shock to the system! I'm still feeling it a couple hours later.

    Saturday, 2/17/2018 Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr

    6x75
    O - 50 1-arm free/25 sw
    E - 50 IMO kick drill/25 sw

    5x{4x100}
    Set 1 - 1st 25 fast 1:40
    Set 2 - 4th 25 fast 1:45
    Set 3 - middle 50 fast 1:50
    Set 4 - 1st/4th 25 fast 1:55
    50 ez
    Set 5 - fast 3:00

    First 4 sets did IMO for the fast parts, free for the rest. Was running out of gas by the last set - did kick/pull/pull/breast for that.

    200 warmdown

    3500
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  6. 2|14|18 drylands and scm

    by , February 14th, 2018 at 06:55 PM (Blog)

    Treadmill and weights yesterday

    Treadmill done as 2 min run / 1 min walk
    5.5 mph / 2 mph
    6.5 mph / 2 mph
    7.5 mph / 2 mph
    8.5 mph / 2 mph
    8.5 mph @ 3% / 2 mph
    8.5 mph @ 6% for only 1:00

    realized 6% at that pace might be just too zealous of training for someone about to turn 52


    weights:
    worked legs shoulders and chest briefly


    SCM
    300 flutter kick with fins 5:00
    300 flutter kick with fins arms back 5:03
    550 flutter kick without fins

    Updated February 15th, 2018 at 11:08 AM by __steve__

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  7. Wednesday 02142018

    by , February 14th, 2018 at 09:13 AM (aztimm's training blog)
    Wednesday AM solo swim @ Sendero Springs

    900 w/u, with a bit of breast/back mixed in

    6 x 50 kick @ 5-10 sec rest. w/fins + board. done as 25 dolphin/25 flutter

    3 x 100 @ 5-10 sec rest, w/fins. done as 25 drill/25 swim/25 back/25 drill

    2 x 100 @ 10 sec rest, gentle build
    100 easy

    main set:
    timed 1650!

    wrap-up:
    50 easy
    50 done as 25 free/25 back
    50 done as 25 free/25 breast

    200 w/d

    TTL: 3800 yards


    I couldn't remember when I had last done a 1650, so figured it was time. It wasn't too horrible
    --time was 23:03 (works out to 1:23 per 100 pace)
    --stroke count averaged 38 per 100 (that's 38 for my watch-wearing arm, plus the other)
    --splits were all over the place. as slow as 1:28 and as fast as 1:18
    --I was glad to do this in the outside pool. air temp was in the mid-40s; probably would have been even better if it was a little cooler. but definitely better than the indoor gym pool.


    Categories
    Swim Workouts
  8. SmartyPants Vitamins USMS Fitness Series

    by , February 13th, 2018 at 02:14 PM (Questions from Coaches)
    Q: Why should I encourage my swimmers to swim in the SmartyPants Vitamins USMS Fitness Series? All of my swimmers can already swim for more than 30 minutes and longer than 2,000 meters or 1,650 yards.

    A: As coaches, we aspire to inspire the athletes under our care. We motivate each individual to improve, reach his or her goals, and have fun every step of the way. The rewards for self-identified success are many, and we should all take pride in doing our very best to help others do their very best.

    Coaches are proverbial givers and the beneficiaries of coaches’ efforts are the athletes. Participating in the Fitness Series should be promoted as an opportunity for the swimmers to become givers. The time spent swimming the challenges should be used as time to self-reflect upon how grateful we are to be able to swim. Give thanks for our coaches, teammates, family, and friends who support us in our passion for the water. Give thanks that we are not fearful of the water and can enjoy the sanctuary the water provides. Give thanks that we can help others not as fortunate as we are by supporting the USMS Swimming Saves Lives Foundation, which provides grants to teach adults to swim and become safer in and around the water.

    My challenge to you: Inspire your swimmers to swim, celebrate what they love about swimming, and support our foundation that brings the love of swimming to others.

    The challenge is not: Can you swim a time or distance faster or farther than others. It’s what can you do with the time while you’re swimming.

    (If you have any questions, check out our FAQs page for coaches. You can also sign up your club or workout group to host the Winter Fitness Challenge from Feb. 15-28.)

    Updated February 14th, 2018 at 09:55 AM by Bill Brenner

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  9. Sarasota Y Sharks Masters GOLD Workout 2/14/18

    by , February 13th, 2018 at 02:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 100 2:00 [1:45]
    4 x 50 1:15 [1:15] 25fist drill/25 swim
    2 x 100 1:45 [1:30]
    4 x 50 1:15 [1:15] stroke choice
    2 x 100 1:45 [1:30]
    4 x 50 1:00 [1:00] desc

    Kick set
    4 x 50 1:20 [1:15]
    4 x 50 1:10 [1:10]

    Main set
    4x
    1 x 100 2:00 [2:00] 75easy/25fast
    1 x 100 2:00 [2:00] 50easy/50fast
    1 x 100 2:00 [2:00] 25easy/75fast
    [RD1/2 stroke, RD3/4 choice]

    Freestyle/pull set
    3 x 100 1:40 [1:30] long & strong
    1 x 100 2:00 [1:45] fast
    3 x 100 1:35 [1:20] neg split
    1 x 100 2:00 [1:45] fast
    3 x 100 1:30 [1:15] desc1-3
    1 x 100 fast

    Warm down
    4 x 50 1:00

    Total: 4200
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  10. Monday 02122018

    by , February 12th, 2018 at 09:54 AM (aztimm's training blog)
    Monday AM solo swim @ gym pool

    800 w/u

    6 x 50 kick @ :55, 25 dolphin/25 flutter, w/fins + board

    5 x 100, odds @ 1:30, evens @ 1:35. 25 drill/25 swim/25 drill/25 swim, w/fins


    main sets:
    5 x 200 @ 3:00, hold 2:45
    6 x 50 @ :55, odds: 25 breast/25 free. evens: 25 free/25 breast
    5 x 100 @ 1:30, hold 1:20 or better
    6 x 50 @ :50, desc 1-3, 4-6

    200 w/d

    TTL: 3900 yards


    I didn't even try to swim at Sendero; air temp was about 30, and they're only supposed to be open if it is 40 or higher, so headed straight to the gym. For some reason, TX DOT decided to close the freeway entrance that I normally use; at the early hour the frontage road wasn't too bad. But when I was going back home, the folks going to work weren't so fortunate.

    I had the whole pool to myself for most of the workout. There was a guy kind of floating in the other lane for a bit, perhaps warming down from weights.

    After not swimming 200s before last week, that actually felt pretty good, and I felt like I could have done more. I thought up this set as I was driving there, and the combination worked out well for me. got my 200s down to about 2:40, 100s to 1:12, and 50s to 32.
    I can't remember the last time I've done some longer swims...so that may be up next. When I swam with the Mesa group, we usually had the option of a mile about every 4 to 6 weeks. I didn't always take that option though.

    I had pulled out my pulling gear and thought of swimming 3 200s then pulling 2. but I lifted yesterday (biceps and back). my arms were pretty sore and although I normally love pulling (ask anyone who has swum with me), I didn't want to abuse my arms too much. I upped my weights doing preacher curls, so was probably extra sore.

    Categories
    Swim Workouts
  11. 2|11|18 SCM just kicking

    by , February 11th, 2018 at 02:52 PM (Blog)
    7 x 200m IM kick on 5:30
    • 4 x 12.5m UW kick (odds- dolphin, evens- atlantis)
    • 50 back kick
    • 50 frog (board, snorkel)
    • 50 flutter (board, snorkel)


    Weights yesterday: 70 min, upper and lower body
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  12. 2|8|18 scm

    by , February 9th, 2018 at 08:07 PM (Blog)
    scm
    350 warmup
    4 x 25m fr afap - probably 14.9 - 15.1
    5 x 15m fr on 2:00 fast/10m easy/25m easy bk
    6 x 25m one arm fr fast on 2:00
    • left arm 18’s / right arm 21 - need to step back and reevaluate
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  13. Sarasota Y Sharks Masters GOLD Workout 2/12/18

    by , February 9th, 2018 at 11:56 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    3 x 100 1:30
    6 x 50 1:05 stroke
    8 x 25 :30 strong

    Kick set
    6 x 75 1:40 last 25 fast

    Freestyle/pull set
    3 x 200 3:00 long & strong
    2 x 100 1:30 neg split
    1 x 50 1:00 mod
    1 x 50 :50 mod
    2 x 100 1:20 neg split
    3 x 200 2:40 desc 1-3

    Stroke set
    4x
    1 x 25 :40 perfect stroke
    1 x 50 1:05 build
    1 x 75 1:30 IM or stroke
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Sprint set
    2 x 25 :40 easy
    2 x 25 :40 fast
    1 x 50 1:10 easy
    1 x 50 1:20 fast
    1 x 100 1:45 easy
    1 x 100 fast
    [All swims choice]

    Warm down
    4 x 50 1:00

    Total: 4450
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  14. sarasota Y Sharks Masters GOLD Workout 2/9/18

    by , February 8th, 2018 at 11:12 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    1 x 200 3:30
    4 x 50 1:15 stroke
    3 x 100 2:30 kick
    2 x 100 1:45
    4 x 50 :50 strong

    Stroke set
    5 x 100 2:15 IM
    [Swim #1 strong free, #2 strong brst, #3 strong back, #4 strong fly, #5 all strong]

    Sprint set
    8 x 50 1:05 alt 1easy/1fast choice

    Freestyle/pull set
    2 x 50 1:00 desc
    1 x 100 1:40 strong
    3 x 50 1:00 desc
    1 x 150 2:30 strong
    4 x 50 1:00 desc
    1 x 200 3:20 strong
    5 x 50 1:00 desc
    1 x 250 4:10 strong
    6 x 50 1:00 desc 1-3/4-6
    1 x 300 strong

    Warm down
    4 x 50 1:00

    Total: 4200
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  15. 2/8/18 Workout

    by , February 8th, 2018 at 08:56 AM (Swimming Through Jello)
    Last workout with the team before vacation. Going to bring my swim stuff, maybe there will be a lap pool that isn't too crowded.

    Thursday, 2/8/2018 Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr

    5x100 1:30 fr 3 dolphin kicks per wall

    5x200 3:15 progressive backstroke (200fr, 150fr+50bk, etc) trying to hold same time
    //Was pretty much 2:20 through the whole thing. Last 200 back was tough, even with the plenty of rest.

    150 FAST (ish, body wasn't cooperating after high effort 200 back)

    100 EZ

    12x25 :30 fins UWK/EZ/Fast/EZ

    12x50 :50 pull w/ paddles breathe 3/breathe 5/breathe 7 x3

    200 warmdown

    3500
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  16. 2|7|18 SCM

    by , February 7th, 2018 at 11:52 PM (Blog)
    did some pushups, dips and pullups

    SCM LP
    250 easy warmup with snorkel

    3x (4 x 25 on 0:25) fr on 4:00

    3x 200 IM kick on 6:00
    • dolphin done UW in 12.5m stretches
    • used snorkel and board for frog and free kicks
    • done in 5:00's but it took few second to don/doff snorkel and grab board


    Starting to see improvement kicking, perhaps from prior treadmill lactate work. 500m is about all my shoulders can handle

    Updated February 8th, 2018 at 07:01 AM by __steve__

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  17. 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
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  18. Wednesday 02072018

    by , February 7th, 2018 at 12:35 PM (aztimm's training blog)
    Wed AM solo swim @ gym

    800 w/u

    6 x 50 kick @ :55, 25 dolphin/25 flutter, w/fins + board

    3 x 100 @ 1:30, 25 drill/25 swim/25 drill/25 swim, w/fins

    main sets:
    6 x 200 @ 3:00
    4 x 150 @ 2:05, w/Agility paddles
    3 x 100 @ 1:30
    2 x 50 @ 1:00...w/fins + Agility paddles

    200 w/d

    TTL: 3900 yards

    the outside pool at Sendero is only supposed to be open if the air temp is 40F or higher. it was about 38F when I left home, but I decided to swing by and see anyway. the gate was open and one lifeguard was there, but she said the other didn't show. so I moved on to the gym pool...

    I don't normally like swimming long sets in the gym pool. it is just 2 lanes, shallow, warm, with typical gym pool air circulating. but figured it was better than nothing. and the pace clock was working today.

    this was one of my best swims in a while.
    for the 200s, I started at 2:48 and descended down to 2:40
    for the 1:50s, my initial interval was 2:10 or 2:15, but I did the first in 1:50, so changed my mind. just tried to keep these strong
    for the 100s, again descended, 1:18, 1:15, 1:13
    for the 50s...whatever I had left. did 32 and 31

    Here's the swim overview from my Apple watch (it doesn't include kicking):
    Categories
    Swim Workouts
  19. 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__

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  20. 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