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  1. 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
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  2. 2/5/18 Workout

    by , February 5th, 2018 at 08:44 AM (Swimming Through Jello)
    Got to use my extra 15 minutes of pool time today!

    Monday, 2/5/2018 Pool Workout

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

    12x75 fr/IMOx2 1:15 - 6 dolphin kicks off each wall/double pullout breast

    5x100 back 1:40 (1:09-1:10)
    5x100 k fins 1:30 (1:02-1:03)
    5x100 fr 1:20 (1:06-1:07)

    200 EZ

    3400
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  3. 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)
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  4. 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
  5. 2/3/18 Workout

    by , February 3rd, 2018 at 05:24 PM (Swimming Through Jello)
    Saturday, 2/3/2018 Pool Workout

    Finally back to the pool again!

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

    5x100 1:40
    1x400 IM k/dr 6:30
    4x100 1:30
    1x300 IM k/dr/sw 5:00
    3x100 1:25
    1x200 IM k/sw 3:30
    2x100 1:20
    1x100 IM 2:00
    1x100 fast (1:00 free)

    //Tried to hold 1:05 or better on the 100s. Shoulders pretty taxed from the week's workouts at the gym, everything but free felt off and I even lost that by the last 100. Got some good work in though!

    200 EZ

    16x25 IMO UwK/EZ/fast/EZ :30

    200 warmdown

    3900 yards
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  6. 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.

  7. 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.
  8. 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__

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  9. 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
  10. 2/2/18 Workout

    by , February 2nd, 2018 at 09:17 AM (Swimming Through Jello)
    2/2/2018 CrossFit Workout

    Warmup - stretches/drills/plyos

    Strength - Sumo Deadlift - 135/5, 185/5, 225/5, 275/4, 315/3, 345/3, 365/3
    //Stopped a little early, left hamstring had a knot that didn't feel real great.

    Skill - Overhead Squat - 95/5, 135/5, 165/5, 185/5
    //Just easy positional work.

    Conditioning - 21-15-9
    DB Snatch 50#
    lateral burpee over dumbbell (full hip extension at top)
    4:00
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  11. 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
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  12. 2/1/18 Workout

    by , February 1st, 2018 at 10:52 AM (Swimming Through Jello)
    Got an email from the morning coach for the club team with share the pool with that the pool would now be open for an hour and a half instead of an hour on the weekdays, so that's cool! I'll only be able to use about 15 minutes of it as I need to get to work still but even 15 minutes is more work I can get done.

    Thursday 2/1/2018 CrossFit Workout

    Last day of morning dog duty, which is good because between that and traffic this morning, I got to work later than I wanted...

    Warmup - stretching, rowing, drills

    Strength - A) Shoulder Press - 45/8, 75/8, 95/8, 105/8, 110/8
    B) 1-arm DB SDHP - 45/8, 50/8, 60/8, 70/8
    C) ring plank 4x60 seconds

    Conditioning -
    6x(3 MU, 10 RKBS 70#, 15 squats) @ 2:00
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  13. 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
  14. 1/31/18 Workout

    by , January 31st, 2018 at 09:01 AM (Swimming Through Jello)
    Wednesday, 1/31/2018 CrossFit Workout

    Warmup - plate drills, stretching

    Strength - Pause Front Squat - 95/5, 135/5, 165/4, 185/3, 205/3, 225/3, 245/3, 255/3

    //Didn't quite feel right to go for true max today so stopped a bit short.

    Conditioning - EMOM 12
    1- 15 TTB
    2- 10 DB thrusters, 50# ea hand
    3- 10 DB power clean, 50# ea hand
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  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. 1/30/18 Workout

    by , January 30th, 2018 at 08:36 AM (Swimming Through Jello)
    Tuesday 1/30/2018 CrossFit Workout

    Took a bit to get into it today. Maybe because I only CF'd once last week due to the sickness. Still just a little stuffy.

    Warmup - airbike, stretching, plyos

    Strength -
    A) Bench Press - 135/5, 155/4, 175/3, 185/3, 195/3, 205/3
    B) Pullups - 4x8, 4x6

    Conditioning - AMRAP 13
    55 DL 135#
    55 wall ball 20#
    55 cal row
    55 hand release pushup

    1 round + 35 DL
    //Couldn't keep my breath rate down during the wall balls, that always screws me up.
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  18. 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
  19. 1/29/18 Workout

    by , January 29th, 2018 at 08:39 AM (Swimming Through Jello)
    Still no exhaust flow at the pool. Starting to get chlorine lung by the end of practice. Not my favorite thing in the world. May be my only day in the pool this week as the wife has an overnight meeting thing Tue-Thur so I have to take care of the dogs in the morning those days.

    Monday 1/29/2018 Pool Workout

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

    Repeat of a set I did awhile back:
    3x100 fr 1:30 (1:05, 1:04, 1:03)
    3x100 k fins 1:30 (1:05, 1:04, 1:03)
    3x100 p 1:30 (1:09, 1:09, 1:08)
    3x100 k fins 1:30 (1:00, 1:01, 1:00)
    3x100 p pads 1:30 (1:04, 1:04, 1:04)
    3x100 k fins 1:30 (:58, :58, :57)

    8x50 dr/smooth IMO 1:00

    200 warmdown

    3200 yards
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  20. 1/27/18 Workout

    by , January 27th, 2018 at 04:01 PM (Swimming Through Jello)
    HVAC still wasn't running well at pool, had a bit of a cough the whole time between that and the last vestiges of crap in my throat from sickness. Good workout overall though! Minus some leg cramps at the end... might have to start Gatorade powdering my water. Not many Masters today so I did some pace work that the regular group doesn't like as much.

    Saturday, 1/27/2018 Pool Workout

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

    6x{100@1:40 200 pace + 10s
    {5x25 :25-:30-:35-:40-:45 f-f-e-f-f
    1/4 - fr, 2/5 - bk, 3/6 - pull w/pads
    //Opened up the pace a bit more than prescribed. 1:03/1:01 fr, 1:08/1:05 bk, 1:03/1:01 pull. Happy with the effort on those!

    3x{2x75 :20 rest 200 pace
    {100 EZ

    1-fr, 2-bk, 3-br

    //:41/:43 fr, :46/:48 bk, :53/:55 br. Not as good as the first set. Have to work on maintaining speed over practice, sets and repeats. Also had some pretty bad leg cramps at the end of the breast.

    8x50 1:00 dr/smooth IMO

    200 warmdown

    3400 yards
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