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  1. Sarasota Y Sharks Masters GOLD Workout 5/1/18

    by , April 30th, 2018 at 04:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 100 1:45 IM/stroke
    6 x 50 :50 desc 1-3/4-6

    Kick set
    3 x 50 1:15
    3 x 50 1:10
    3 x 50 1:05
    1 x 50 easy swim

    Sprint set
    4 x 50 2:00 90+% effort
    3 x 50 1:30 90+% effort
    2 x 50 1:00 90+% effort
    1 x 50 easy
    [All swims choice]

    Freestyle set
    4x
    1 x 225 3:25 long & strong
    1 x 75 1:05 strong

    Stroke/IM set
    4x
    1 x 75 1:40 drill
    1 x 125 2:20 IM
    [RD1 fly, RD2 back, RD3 brst, RD4 free]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: right arm x 25, left arm x 25]
    [Brst drill: 2 kicks, 1 pull breathe on pull only]
    [Free drill: right arm x 25, left arm x 25]

    Warm down
    4 x 50 1:00

    Total: 4300
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  2. Fri-Sun, April 27-29

    by , April 29th, 2018 at 05:46 PM (The FAF AFAP Digest)

    Friday night: Swim/SCY @ Sewickley


    Warm up:

    500 various
    8 x 50 free w/paddles @ :50

    Main sets:

    6 x 100 free @ 1:30, first and last 25 fast
    -- I cruised these and did the odds kick

    8 x 50 w/fins @ :55
    -- I did them 25 shooter + 25 EZ

    8 x 50, 25 fast + 25 EZ

    4 x 50 fast from the blocks
    NO! I don't even like diving off the blocks at Sewy ...
    Instead, I did 16 x 25 @ 100 pace @ :45

    100 EZ

    Total: 2800



    Saturday:

    11 miles on the treadmill


    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    500 various
    100 scull
    8 x 25 shooters @ :40
    50 EZ

    Main sets:

    2 rounds with fins:

    4 x 25 IM order @ 100 pace @ :40
    4 x 25 flutter kick @ 100 pace @ :40
    4 x 50 back kick, UW 15 m each length @ 1:00
    1 x 50 EZ @ 1:00
    4 x 100 free w/paddles, descend (R1 @ 1:50, R2 @ 2:00)
    4 x 25 flutter kick @ 100 pace @ :40
    1 x 200 EZ

    Total: 3150


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    I was super tired after yesterday's effort on the treadmill ... Wasn't sure I could do a meaningful swim today. But the legs held up reasonably well. I went straight to the pool from brunch with no workout in mind. I think I need to consult my old HIT workouts and arm myself with some decent sets to do, since I'm not laser focused on sprinting right now.
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters GOLD Workout 4/30/18

    by , April 29th, 2018 at 08:28 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 150 2:45 [2:30]
    6 x 50 1:15 [1:05] stroke 2 of each
    4 x 50 1:00 [:50] desc 1-4

    Freestyle set
    2 x 400 6:30 [5:45] long & strong
    2 x 200 3:10 [3:00] neg split
    2 x 100 1:40 [1:30] desc 1-2
    2 x 50 :50 [:45] strong

    Kick set
    3x
    1 x 50 1:30 [1:15] 25easy/25fast
    1 x 50 1:30 [1:15] 25fast/25easy
    1:00 [vertical kick]

    Main set
    3x
    1 x 100 2:00 [1:45] easy
    1 x 50 1:15 [1:15] fast
    1 x 50 1:15 [1:15] easy
    1 x 100 2:00 [1:45] fast
    [Fast swims: RD1 best stroke, no free, RD2-3 choice]

    Warm down
    4 x 50 1:00

    Total: 4000
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  4. Saturday 4/28/18

    PM SCY @ UALR "Hall of Fame Invitational"

    500 FR - 5:18.68 (27.4/30.4/31.2/32.1/32.3/32.6/32.8/33.4/33.3/32.7)

    1000 FR - 11:20.55 (5:41.98/5:38.57)


    I didn't hit my goal times for the meet, but honestly, I can't complain about any times I was going to post at this meet seeing as I am still way out of shape.

    Total: 4600
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    Uncategorized
  5. Workout 04/28/18: morning

    by , April 28th, 2018 at 01:35 PM (Maple Syrup with a Side of Chlorine)
    300 swim, 4 x 50 kick, 4 x 50 pull, 2 x 25 burst and cruise, 100 easy

    Sweedish 101's
    - start on the :05, swim a 50 and finish by the :60
    - next one leaves on the :06 (1:01 interval), still finish by the top
    - go until failure. Then drop down to either every other 50 or 25's.
    *Made it to 30, so 25 x 50 = 1250 yds*

    4 x 50 loosen
    -----------------
    [Masters/Rec/2300 yds/60 min]

    Full pool with Greg, Libby, Rebecca, Meg, Mary, Kevin, and Sean. This is a fun made set that I lifted from jbs and pull out a few times a year - it is fun to see how far you can make it. I mixed in kicking, stroke, pull, and finally free. I probably could have made a couple more, but opted to finish out there.

    Updated May 4th, 2018 at 10:06 PM by rxleakem

    Categories
    Swim Workouts
  6. Friday 4/27/2018

    AM SCY Solo @ LRRC

    1000 SKIPS

    4x75 @ 1:15 FR kick w/ BD
    50 scull w/ buoy + SNKL
    4x50 @ :50 FR kick w/ BD
    50 scull w/ buoy + SNKL
    4x25 @ :25 FR kick w/ BD
    100 EZ

    3x150 @ 1:45 pull w/ paddles + SNKL
    50 FR kick hands at side w/ SNKL
    3x100 @ 1:10 pull w/ paddles + SNKL
    50 FR kick hands at side w/ SNKL
    3x50 @ :35 pull w/ paddles + SNKL
    200 EZ

    Total: 3000
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    Uncategorized
  7. Wed, April 25

    by , April 27th, 2018 at 11:50 AM (The FAF AFAP Digest)
    I was on the treadmill Monday and Tuesday. Went to Pitt on Wed night.

    Swim/SCY @ Pitt

    Warm up:

    400 various
    6 x 50, 15 shooter + 25 back kick w/fins @ :55
    8 x 25 @ :40, I did odds shooters, evens single arm fly

    Main sets:

    3 rounds (there were 4 rounds but I got our early)
    1 x 200 IM fast @ 3:00 (did 100 free w/paddles on Rd 1 & 3; back kick on Rd 2)
    1 x 100 IM recover @ 2:10 (same pattern as above)
    1 x 100 stroke fast @ 2:40 (same pattern as above)

    8 x 25 fast stroke @ :40
    1 x 100 EZ

    Total: 2700


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    I drove to Hopkins after practice on Wed for my last ultrasound checkup. Things are about the same, starting to grow collaterals, but that process takes years. Dr Lum was somewhat astonished that I could still pull off a #1 ranking with completely occluded veins. I told him the only thing that saves me is my SDK. He's not very bullish on the long term success rate of vein bypass surgery and I am loathe to have more major surgery. So I trudge on growing collaterals.
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  8. Thursday 4/26/18

    PM SCY Solo @ LRRC "Outside is the best side!"

    2x
    300 swim
    4x75 @ 1:20 k/dr/UW w/ fins
    6x50 @ :45 D1-3 in pairs w/ SP + SNKL

    300 @ 4:00 PINK pull w/ paddles + SNKL
    3x100 @ 1:20 @ 1000 PACE (goal pace for meet on Saturday: 1:05)
    100 EZ

    Total: 2500

    1:04, 1:05, 1:05 on the 100s.
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  9. Sarasota Y Sharks Masters GOLD Workout 4/27/18

    by , April 26th, 2018 at 02:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    3 x 100 2:00
    8 x 50 1:15 alt 2stroke/2free
    3 x 100 2:30 kick
    6 x 50 :50 desc 1-3/4-6

    Main set
    1 x 50 1:05 easy
    1 x 50 1:05 fast free
    1 x 50 1:05 easy
    2 x 50 1:05 fast breast
    1 x 50 1:05 easy
    3 x 50 1:05 fast back
    1 x 50 1:05 easy
    4 x 50 1:05 fast fly

    Freestyle set
    1 x 50 :50 mod
    1 x 100 1:40 long & strong
    1 x 150 2:30 last 50 strong
    1 x 200 3:20 neg split
    1 x 250 4:10 last 100 strong
    1 x 250 3:45 last 100 strong
    1 x 200 3:00 neg split
    1 x 150 2:15 last 50 strong
    1 x 100 1:30 build
    1 x 50 :45 strong

    Kick set
    1 x 50 1:30
    1:00 [vertical kick]
    1 x 100 2:30
    1:00 [vertical kick]
    1 x 200 5:00
    1:00 [vertical kick]
    1 x 50 easy kick

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  10. Wednesday 4/25/18

    PM SCY Solo @ LRRC "Champions League football ruins Wednesday afternoon practices"

    400 swim

    10x100 @ 1:10 swim w/ fins + paddles + SNKL

    Total: 1400

    CORE 7 to follow

    Updated April 25th, 2018 at 08:36 PM by Calvin S

    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters GOLD Workout 4/26/18

    by , April 25th, 2018 at 01:20 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 [2:00] 50st/50fr
    6 x 50 1:05 [1:00] 25fast/25easy choice
    1 x 200 5:00 [4:30] kick

    Sprint set
    6 x 50 1:20 [1:10] Alt 1easy/1fast choice
    1:00 rest
    2 x 100 4:00 choice sprint broken at the 50 for 5secs

    Main set
    3x
    1 x 100 1:45 [1:45] free
    1 x 100 2:00 [2:00] stroke choice
    1 x 100 2:30 [2:15] kick
    [RD1 kick is strong, RD2 stroke is strong, RD3 free is strong]

    Freestyle set
    7 x 200 3:10 [3:00] neg split [#7 no gear]
    -OR-
    16 x 50 1:05 [1:00] alt 1easy/2fast no gear

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  12. Workout 04/24/18: morning

    by , April 24th, 2018 at 09:28 PM (Maple Syrup with a Side of Chlorine)
    300 swim, 4 x 50 kick, 4 x 50 pull, 100 choice

    4 x 50 @15sr no free
    1 x 50 kick
    4 x 50 @10sr pull at 80%
    1 x 100 kick
    4 x 50 @05sr even pace free at 80%
    1 x 50 kick
    4 x 50 @10sr burst and cruise
    3 x 100 pull on 2:10
    4 x 50 loosen and out [extra 200 during whole workout]
    ---------------------------
    [Masters/Rec/2500 yds/60 min]
    Categories
    Swim Workouts
  13. Tuesday 4/24/18

    AM SCY Solo @ LRRC "Lactic Hold"

    400 swim (100 FR/100 BK)
    300 pull w/ SP + SNKL
    200 kick w/ BD (every 3rd 25 BR)
    100 I.M. drill

    4x50 @ :50
    odd: inside flags FAST
    even: between flags FAST
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 swim
    100 EZ

    3x
    4x25 @ :15 rest 15M BURST w/ chute
    1:00 REST
    100 @ 2:00 push FAST (:57, :57, :57)
    3x100 @ 1:15 lactic hold
    2:00 REST

    100 EZ

    Total: 3100

    Updated May 11th, 2018 at 11:02 PM by Calvin S

    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters GOLD Workout 4/25/18

    by , April 24th, 2018 at 11:53 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 3:00 [2:30]
    3 x 100 2:15 [2:00] IM
    8 x 50 1:00 [:50] desc 1-4/5-8

    Kick set
    3x
    1 x 50 1:20 [1:15]
    1:00 vertical kick
    1 x 50 1:20 [1:15] fast

    Freestyle/pull set
    4 x 100 1:40 [1:30] long & strong
    4 x 50 :55 [:50] be consistent
    4 x 100 1:35 [1:25] neg split
    4 x 50 :50 [:45] desc 1-4
    4 x 100 1:30 [1:20] strong
    4 x 50 :45 [:40] strong

    IM set
    2x
    3 x 50 1:15 [1:05] IM order
    1 x 50 1:15 [1:05] easy free
    1 x 200 3:45 [3:15] IM strong

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 4/24/18

    by , April 23rd, 2018 at 03:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:30 IM/st
    4 x 75 1:45 kick
    4 x 100 1:30

    Main set
    6x
    1 x 75 1:20 mod perfect stroke
    1 x 50 1:00 build
    1 x 25 :40 fast
    [Odd rounds: stroke, Evens rounds: choice]

    Sprint set
    4x
    1 x 25 :45 sprint kick
    1 x 25 :45 sprint free
    1 x 25 :45 sprint stroke

    Free/pull set
    4 x 200 3:00 neg split
    4 x 100 1:30 desc 1-4
    4 x 75 1:05 last 25 strong
    4 x 50 :45 desc 1-4
    4 x 25 :30 fast

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
    Uncategorized
  16. Fri-Sun, April 19-21

    by , April 22nd, 2018 at 04:53 PM (The FAF AFAP Digest)
    Friday: Swim/SCY @ Pitt

    Warm up:

    500 various
    5 x 100 free w/paddles, restricted breathing @ 2:00
    8 x 25 shooters w/fins @ :45

    Main sets:

    8 x 50 burst + cruise @ 1:00

    8 rounds:
    1 x 50 fast @ 1:00
    1 x 50 EZ

    -- I did the 50s @ 100ish pace. Went fly (26), free (25), free (24), free (24), back kick (:23 high), back kick (24), free (26). Quads were burning after this set.

    300 EZ

    Total: 2700


    Saturday:

    5 miles on treadmill


    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    50 EZ

    Main sets:

    8 x 50 @ 1:00
    odds = fly or fly drill, evens = dolphin kick
    :30 rest
    3 x 100 free w/paddles @ 2:00
    1 x 50 EZ @ 1:00
    4 x 25 fast fly @ :40
    1 x 50 EZ

    8 x 50 @ 1:00
    odds = back, evens = back kick
    :30 rest
    3 x 100 free w/paddles @ 2:00
    1 x 50 EZ @ 1:00
    4 x 25 fast back @ :40
    1 x 50 EZ

    8 x 50 @ 1:00
    odds = breast, evens = flutter kick
    1 x 100 EZ (arms too tired to do 3 x 100 free)
    4 x 25 fast breast
    1 x 100 EZ

    Total: 3250


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    I managed to squeeze in a couple workouts this weekend. But the main activity was cleaning up our garden beds and mulching. Nothing like manual labor to kick your ass. Today is about the first day that I haven't thought it was winter. Not that it was particularly warm, but at least there was some sunshine!
    Categories
    Swim Workouts
  17. Wed, April 18

    by , April 19th, 2018 at 10:28 AM (The FAF AFAP Digest)
    I took a few days off swimming after the meets and hit the treadmill. That made me feel a bit sloggy in the water but I was just cruising or going 100 pace anyway. Just did the workout without revisions. That's probably how I'll roll for awhile.

    Swim/SCY @ Pitt:

    Warm up:

    400 various
    100 scull
    8 x 25 shooter + 25 back kick @ 1:00
    8 x 25 IM drill + 25 IM swim @ 1:05

    Main sets:

    4 rounds:

    4 x 25 IM order @ :35
    :40 rest
    1 x 100 fast (cruised these)
    :45 rest
    4 x 25 IM order @ :35
    :40 rest
    1 x 50 fast
    1 x 50 EZ

    100 EZ (got out a bit early)

    Total: 3000



    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    I was surprisingly tired from the workout afterward. I guess I'm a bit out of shape from all the sprinting and then resting. I'm going to hit the treadmill today and maybe go to yoga.
    Categories
    Swim Workouts
  18. The Next Chapter (May-June 2018)

    by , April 18th, 2018 at 03:14 PM (SWIMMER Editorials)
    When I took the helm at SWIMMER in 2009, I was still high on the rush of diving into our local swim community in 2006 and finding a new family. The opportunity to work within the larger national subculture of Masters Swimming with smart and committed people was a dream come true.

    Establishing the National Office in 2009 was an adventure; our ragtag band of staffers started from scratch. We rented a steam cleaner from the grocery store across the street so we could spiff up the dusty furniture that came with our vacant-for-years historic building. We recruited local swimmers and suited up in gardening gear to beautify the overgrown and decrepit property.

    Slowly we built, broke, mended, and moldedónot only our physical surroundings, but also our roles. We essentially threw spaghetti on the ceiling and picked it up off the floor if it didnít stick. And then tried again until we found a formula that worked to serve and support our members. Iím honored to have worked alongside passionate and dedicated staffers and volunteers during that process, and Iím grateful for their help and friendship along the way.

    Since those earliest days, the National Office has grown and now occupies beautiful downtown offices. We have many more and much improved publications, programs, and services. Iím so proud of what weíve accomplished and excited to see whatís next.

    During this nine-year journey, Iíve had the privilege of working with and learning from talented editors, writers, photographers, designers, artists, volunteers, and coaches. The list is too long for this page. Their expertise and contributions have made this magazine and our online content something we can all be proud of.

    And then there are the readers.

    Youíre the reason Iíve looked forward to every issue, despite snags, snafus, and the hectic pace of never-ending deadlines.

    Your stories have inspired me. Your letters have made me laugh, cry, swim harder, and helped me navigate what were once unfamiliar waters, but now seem like home. You have my enduring gratitude for sharing your stories and your support over the years.

    Through your inspiration, Iíve realized that I still have time to see more of the world and thatís my next chapter: travel.

    My plan is to stay involved with Masters Swimming, but this will be my last issue as editor-in-chief of SWIMMER, and Iím stepping down as publications and communications director for USMS.

    Iím confident that publications manager Daniel Paulling and the dynamic and growing staff at the National Office will continue to develop and improve all our membership offerings. Please give them your support and feedback, as youíve given me.

    If my travels lead me near your town, Iíd love to drop in for swim practice. If youíd like to stay in touch, you can reach me at laura.m.hamel@gmail.com.

    My thanks and best always,

    Laura Hamel
    Editor-in-Chief
    Categories
    Staff Blogs
  19. 04/17/18: evening

    by , April 17th, 2018 at 09:46 PM (Maple Syrup with a Side of Chlorine)
    300 choice
    200 pull
    100 kick
    4 x 25 burst and cruise

    6 x 125 on 20sr (25 stroke 75 build 25 fast)
    5 x 50 pull on 1:10
    4 x 100 on 2:30

    200 loosen and out (did extra 200 during set)
    ==================
    (Masters/Rec/2500 yds/55min)
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters GOLD Workout 4/18/18

    by , April 17th, 2018 at 03:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 3:00 [2:30]
    8 x 50 1:15 [1:05] stroke
    3 x 100 1:45 [1:30]

    Kick set
    2 x 150 3:45
    4 x 50 1:20 fast

    Main set
    4x
    1 x 50 1:15 [1:05] 25easy/25fast
    1 x 50 1:15 [1:05] 25fast/25easy
    1 x 50 1:15 [1:05] build to race finish
    1 x 50 1:15 [1:05] fast
    [RD1 best stroke, no free, RD2-4 choice]

    MEET SWIMMERS WARM DOWN

    Freestyle/pull set
    3 x 150 2:20 [2:15] long & strong
    3 x 150 2:25 [2:10]
    3 x 150 2:20 [2:05]
    1 x 150 best effort

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
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