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  1. Sarasota Y Sharks Masters GOLD Workout 12/12/17

    by , December 11th, 2017 at 03:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 300 5:00
    2 x 150 2:15
    3 x 100 2:00 IM/stroke
    4 x 75 1:10 desc 1-4

    Kick set
    3x
    :45 vertical kick
    :15 rest
    1 x 100 2:15

    Stroke set
    3x
    1 x 100 2:15 IM drill
    1 x 100 2:00 IM w/good technique
    [Fly drill: 3 strokes right, 3 left, 3 both]
    [Back drill: double-arm]
    [Brst drill: 2 kicks, 1 pull breathe on pull only]
    [Free drill: fist drill or catch up]

    Sprint set
    4 x 100 2:00 alt 1easy/1fast
    6 x 50 1:10 alt 1easy/2fast
    8 x 25 :40 alt 1easy/3fast
    [All swims are choice]

    Freestyle/pull set
    1 x 200 3:00 long & strong
    1 x 200 2:50 neg split
    1 x 200 2:40 strong
    1 x 200 2:40 strong
    1 x 200 2:50 neg split
    1 x 200 3:00 long & strong

    Warm down
    4 x 50 1:00

    Total: 4400
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  2. Sarasota Y Sharks Masters GOLD Workout 12/11/17

    by , December 10th, 2017 at 03:01 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
    5 x 50 :50 desc 1-5

    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 best stroke no free, RD2 worst stroke no free, RD3/4 choice]

    Freestyle/pull set
    2 x 300 4:15 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: 4650
    Categories
    Uncategorized
  3. 12|07|17 SP SCM

    by , December 7th, 2017 at 11:13 PM (Blog)



    Speed day - only had 32 minutes to swim

    5 min warmup easy fr with snorkel

    20 x 25 AFAP on 1:00 (o-nbfr / e-br)

    Drills with fins and snorkel until kicked out of pool (7 min)





    Yesterday's drylands

    Treadmill warmup
    • 30% incl @ 6mph,
    • 5 x 0:20 on 1:00

    Farmer DB carry
    • Carry them out of weight room and up flight of stairs to next floor then back down stairs into room just in time for them to slip out of hands
    • #75's

    Chest press machine
    • 5 x 10

    Wheel poses
    • 7 x 0:10 on 1:00

    One leg box jumps
    • jump on to 12" and off, then go backwards
    • 10 ea

    Vertical drop then jump ups
    • x 5

    Vertical drop then broad jump
    • x 5




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  4. Sarasota Y Sharks Masters GOLD Workout 12/8/17

    by , December 7th, 2017 at 02:25 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    2 x 100 1:45
    4 x 50 1:05 stroke
    2 x 100 1:30
    8 x 25 :40 choice

    Kick set
    4x
    1 x 100 2:15
    :45 vertical kick
    :15 rest

    Stroke set
    4x
    2 x 25 :40 perfect stroke
    1 x 200 3:30 IM
    [25s: RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Freestyle/pull set
    3 x 100 1:20
    4 x 100 1:25
    5 x 100 1:30
    4 x 100 1:25
    3 x 100 1:20

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 12/7/17

    by , December 6th, 2017 at 03:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 150 2:30
    4 x 75 1:30 IM/stroke
    8 x 25 :30 strong

    Kick set
    2 x 200 4:30 last 50 fast

    Stroke set
    3x
    3 x 50 1:05
    [RD1 fly, RD2 back, RD3 brst]
    [Swim #1: perfect stroke, #2: build, #3: strong]

    Sprint set
    2x
    2 x 25 :20
    3 x 25 :25
    4 x 25 :30
    5 x 25 :35
    6 x 25 :40
    [RD1 stroke, RD2 free]
    [Goal: Hold fast pace on all swims even though you're getting more rest]

    Freestyle/pull set
    3 x 150 2:15 long & strong
    3 x 150 2:05 neg split
    3 x 150 2:00 desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4500
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    Uncategorized
  6. 12|05|17 SP LCM

    by , December 5th, 2017 at 07:20 PM (Blog)
    10 min easy free, back, and drills

    40m NB (hypoventilative) free, fast / 60m ez back with fins

    50m NB free, fast / 50m ez back with fins

    -speed-
    8 x (35m free, fast / 65m drill) on 2:00 with fins and snorkel
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  7. Sarasota Y Sharks Masters GOLD Workout 12/6/17

    by , December 5th, 2017 at 03:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 250 4:15
    5 x 50 1:05 stroke
    2 x 125 2:00
    5 x 50 :50 desc

    Main set
    3x [RD1 intervals left, RD2/3 intervals right]
    1 x 100 2:15 [1:45]
    2 x 75 1:45 [1:30] desc
    4 x 25 :45 [:45] fast
    2 x 75 1:45 [1:30] desc
    1 x 100 2:15 [1:45]
    [RD1 kick, RD2 IM, RD3 stroke]

    Freestyle/pull set
    1 x 500 7:00 long & strong
    5 x 100 1:30 desc 1-5
    10 x 50 :45 strong

    Warm down
    4 x 50 1:00

    Total 4500
    Categories
    Uncategorized
  8. 12|04|17 LP LCM

    by , December 4th, 2017 at 11:29 PM (Blog)
    lactate production
    12 x 50 on 3:00 (fr, br, kick order)

    drills
    600 one arm fr with snorkel (50's each arm)

    Out of swimming condition by a significant margin. Been busy renovating house throughout 2017. My times on the 50's were 3+ seconds slower than what they used to be a few yrs ago

    About an hour of drylands this evening
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  9. Strength/Power Rittersp

    Stretch/function:

    Shoulder Mobilty double jointed ball
    Lat Stretch
    Seated Wall Angel
    Hip Circuits
    CookSqts
    Single Leg Sit Down

    Strength & Power

    Deadlift 135#x10, 145#x5 SLOW
    Swing KB 40#x 12, 40#x12 FAST
    Pull Up Band x8, x8 SLOW
    Speed Skiers x6, x6 FAST
    Bridge Drag Sand Bag 35#x 12, x12 SLOW
    Speed Skiers x6, x6 FAST
    Back Sqt 60#x10, 65#x5 SLOW
    Sqt Jump x5, x5 FAST
    Overhead Press 55#x8, 60#x4 SLOW
    Push Press 25#x4, 25#x4.
    Categories
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  10. Sarasota Y Sharks Masters GOLD Workout 12/5/17

    by , December 4th, 2017 at 02:11 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 100 1:45 50drill/50swim
    8 x 50 1:00 choice
    [Free drill: right only 25, left arm only 25]

    Kick set
    6 x 75 1:40 last 25 fast

    Stroke set
    4x
    1 x 50 1:05 drill
    1 x 50 1:05 25perfect stroke/25easy
    1 x 50 1:05 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 only on pull]

    Sprint set
    4x
    1 x 25 :40 easy free
    1 x 50 1:10 25fast/25easy
    1 x 75 1:30 fast
    [RD1 best stroke no free, RD2 free, RD3 stroke, RD4 free]

    Freestyle/pull set
    3 x 300 4:15 desc 1-3
    2 x 200 2:45 neg split
    1 x 100 best effort

    Warm down
    4 x 50 1:00

    Total: 4450
    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters GOLD Workout 12/4/17

    by , December 3rd, 2017 at 02:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

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

    Kick set
    1 x 200 4:30
    8 x 25 :45 fast

    Freestyle/pull set
    1 x 300 4:30 long & strong
    4 x 75 1:10 desc
    2 x 150 2:15 neg split
    4 x 75 1:05 desc
    3 x 100 1:30 last 25 strong
    4 x 75 1:00 desc

    Stroke set
    3x
    4 x 25 :40 IM order perfect stroke
    1 x 50 1:05 25fly/25back
    1 x 50 1:05 25brst/25free
    1 x 100 2:00 IM strong

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  12. Completely Submerged

    by , December 3rd, 2017 at 11:16 AM (Rules Committee Blog)
    What are the rules about being completely submerged in butterfly and backstroke? Can swimmers be disqualified for being completely submerged after the 15-meter mark?

    The short answer is yes, it can be an infraction to be completely submerged in butterfly, backstroke, and even freestyle under certain circumstances. This month's blog post will explain the rules and what officials should be observing and reporting.

    Butterfly

    Article 101.2.2 says that it shall be permissible for a swimmer to be completely submerged for a distance of not more than 15 meters after the start and after each turn. By that point, the head must have broken the surface of the water. The swimmer must remain on the surface prior to the next turn or finish. The swimmer is permitted one or more leg kicks, but only one arm pull underwater, which must bring the swimmer to the surface.

    Sometimes in butterfly, swimmers will take a stroke, tuck the head after breathing, and then extend the stroke before taking the next pull. If such action results in the swimmer being completely submerged, even if just for a moment, does that constitute an infraction?
    The answer is yes, this constitutes an infraction if this action occurs after the first arm pull that brings the swimmer to the surface after the start or after the turn.

    What if this action occurs before the 15-meter mark? Wouldnít that be permissible since the swimmer is permitted to be completely submerged for a distance up to 15-meters after the start and after each turn?

    The answer is no, the action is still not permitted because the swimmer is allowed only one arm pull underwater. That arm pull must bring the swimmer to the surface and the swimmer must remain on the surface until the next turn or finish. Even if the swimmer surfaces before the 15-meter mark, the swimmer may not be completely submerged after the first pull.

    However, we should note that in order for this call to be made, the official needs to ensure that the observation is clear and definitive. The official must be able to clearly observe and report the swimmer was completely submerged, taking into account the need to observe all lanes equitably. In most cases, this infraction would need to be observed from the side of the pool, so the official needs to ensure that swimmers in the middle of the pool are being judged the same as swimmers in other lanes. Things like the glare on the surface, wave action, and obstructions need to be taken into account and the swimmer should receive the benefit of the doubt. However, if the official can report with confidence that the swimmer was indeed completely submerged - not even a finger, hair follicle, or toenail above the surface of the water - then it is indeed an infraction.

    What about reaching for the wall at the turn or finish with the head down and arms extended under the water?

    If the swimmer is completely submerged prior to making the touch, then this action also constitutes an infraction. The comments on a clear and convincing observation also apply to this type of call. Once the official's gaze has shifted from observing the stroke to watching the end wall for a legal touch, the official may not be able to definitively see the entire body, making it difficult to make this call with certainty. But if the official can report a clear observation that the swimmer was completely submerged prior to the touch, then the swimmer should be disqualified.

    Backstroke

    The rules for backstroke are similar, but the wording is different. Article 101.4.2 says that some part of the swimmer must break the surface of the water throughout the race, except that it shall be permissible for the swimmer to be complete submerged during the turn and for a distance of not more than 15 meters after the start and after each turn. By that point, the head must have broken the surface of the water.

    Some swimmers will use a double arm backstroke pull (sometimes called "elementary backstroke"). The action of pulling back with both arms while tilting the head backwards might result in the swimmer being completely submerged. Is that illegal?

    The answer is yes if the action occurs after the 15-meter mark. But, the same comments regarding a clear and convincing observation apply to this situation. The official needs to ensure that the swimmer was indeed completely submerged - the entire body from head to toe. If the official cannot observe the entire body to say the swimmer was completely submerged, the swimmer should receive the benefit of the doubt.

    What if this action occurs prior to the 15-meter mark?


    In this case, the rules say that swimmer may be completely submerged for a distance of not more than 15 meters after the start and after each turn. So, a swimmer could surface, submerge, and then re-surface prior to the 15-meter mark. If the action described above occurs prior to the 15-meter mark, it would not be an infraction.

    Same question as butterfly, what about "diving" backwards for the wall at the finish?

    The same answer as in the butterfly (see above) applies. If a swimmer is completely submerged prior to the touch, then it would be an infraction. But, official must be able to observe that the entire body is submerged before the official shifts to judging the touch at the finish.

    Being completely submerged at the touch - in other words, at the instant that the hand touches the wall - is not necessarily an infraction. The observation of being completely submerged must be prior to the touch.

    Freestyle

    This question does not arise as often in freestyle, but there is also a requirement to surface within 15-meters in freestyle events.

    Article 101.5.2 for freestyle has the same language as backstroke. It says that some part of the swimmer must break the surface of the water throughout the race, except that it is permissible for the swimmer to be completely submerged during the turn and for a distance up to 15-meters after the start and after each turn.

    Therefore, if a swimmer does anything that results in being completely submerged after the 15-meter mark in a freestyle event, that constitutes an infraction.
  13. Strength and swim

    Strength

    Deadlift 135#x10, 145#x4
    Swing KB 35#x20, 2x
    Pull ups x7, x6
    Speed skiers x6, 2x
    Bridge drag sand bag 30#x24, 2x
    Back Sqt 60#x10, 65#x5
    Sqt Jumpx5, 2x
    Overhead press 50#x10, 55#x6
    Push press 25#x4, x2

    Later swim

    500 w/u

    400 Kickset
    Free streamline
    Back streamline
    Breast kick
    Dolphin

    200 pull

    400 IM drill
    Fly odd, Dolphin even
    Backstroke odd Backstreamline even
    Breaststroke odd kick even
    Freestyle odd streamline kick even

    100 cool
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  14. Workout 12/1/17: morning

    by , December 1st, 2017 at 09:07 PM (Maple Syrup with a Side of Chlorine)
    Quick swim before work this morning:

    200 free/200 back/200 im drill
    400 shark swim
    400 DPS with fast 4th 25 (in traffic)
    200 loosen and out
    ============
    [Solo/Masters/Rec/30 min]


    I signed up for the New England SCM Champs at WPI in Mass next weekend. I'll see how I am feeling but the plan is to head down for just Saturday:
    Event
    8 Men 400 SCM
    12 Men 200 SCM
    14 Men 50 SCM
    18 Men 100 SCM

    Slowly trying to get back into shape and also competition. I am focusing on New England SCY Champs at Harvard in March, with hopes to swim a full meet Fri-Sun.

    Updated December 3rd, 2017 at 09:39 PM by rxleakem

    Categories
    Swim Workouts
  15. Feeling good,getting rhythm again.. finally

    800 w/u

    400 kick set
    Free streamline
    Back streamline
    Breast
    Dolphin streamline

    rest 30 sec.

    400 kick set
    Free streamline
    Back streamline
    Breast
    Dolphin streamline

    2x 200 Pull

    200 Fly; odds kick even full stroke
    200 Backstroke; odds kick even full stroke
    200 Breaststroke; odds kick even full stroke
    200 Freestyle; odds kick even full stroke

    rest 2min

    200 Fly; odds kick even full stroke
    200 Backstroke; odds kick even full stroke
    200 Breaststroke; odds kick, even full stroke
    200 Freestyle; odds kick even full stroke

    rest 2min

    2x200 pull

    100 cool
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  16. Detour

    by , November 30th, 2017 at 06:50 PM (The FAF AFAP Digest)
    Last time I checked in, my comeback training was proceeding fairly encouragingly all things considered. I've since been detoured with a nasty lingering virus that causes nausea and vertigo. I blame it squarely on Jim T who had it first. (As revenge, I refused to read his article on age graded rankings. ) With the exception of a couple 1000 easies, I was knocked out of the pool for 10 days. At the outset of the detour, I went to a local Y meet on Nov. 19 and remembered why I don't like Y meets. First, I was dead tired from the preceding Friday practice. Then, the pool temp was like 86 degrees, the hottest pool I've swum in in years. I brought two old Speedo tech suits circa 2010. I guess they don't age well in closets. One ripped right away when I put in on. The other sprung two holes. Into the garbage ... My first event was 25 back. The blocks were so low that I couldn't pull up high enough to do my usual archy start. Then, the timer failed to get my time. That's a first. Coach Bill video'd and timed it at 13.25, which I think was a tad generous. Next up, I slipped on the blocks for the 50 breast and fell in the water with my hands about a half a foot apart. I couldn't really be bothered to try much after that auspicious beginning, so was close to a personal worst. I seem to recall that I fell off these same blocks 4 years ago in the 100 breast at this meet. I just don't really want to use blocks where you can't push off with your back foot. I was feeling really nauseous at that point, so left. As a result of this detour, I scratched the SCM meet I had planned on swimming in on Dec 2. I wanted a 50 back time, but oh well. Just the idea of a long drive makes me nauseous. I am a bit cross about it, but will instead go see Handel's Messiah on Saturday night with friends.

    I finally crawled back to Pitt last night and did a half hearted workout and left early.


    Swim/SCY @ Pitt

    Warm up:

    400 various
    8 x 50 of something or other
    8 x 50 IM order swim-kick. I did these all back kick with fins, UW 15 m @ 1:00

    Main sets:

    4 rounds:

    4 x 25 @ :30, odds fast (I tried to do them all 100 pace, but :30 is rough)
    1 x 50 fast @ 1:00 (I cruised this)
    4 x 25 @ :30 (tried 100 pace)
    1 x 50 fast (cruised it) @ 1:00
    1 x 50 EZ @ 2:00

    4 rounds (I only did 2 and did cruiser backstroke kick on everything but the 25s)
    1 x 100 @ 1:45
    1 x 75 @ 1:20
    1 x 50 @ 1:10
    1 x 25 fast (did these fly at 100 pace)
    1 x 50 EZ

    100 EZ

    Total: 3300


    Hopefully, I can get back on track pretty soon. Though I'll be out of the water for a week at the end of December with our xmas vacation in Costa Rica ... Maybe some spring meets are in my future.
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters GOLD Workout 12/1/17

    by , November 30th, 2017 at 02:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 300 5:00
    6 x 25 :40 stroke
    2 x 150 2:30
    6 x 25 :40 stroke
    4 x 75 1:05 desc 1-4

    Kick set
    4x
    :30 [vertical kick]
    1 x 100 2:15 build

    Stroke set
    4x
    3 x 25 :40 desc 1-3
    1 x 125 2:20 IM
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Freestyle/pull set
    2x
    1 x 100 1:35 75mod/25strong
    2 x 100 1:30 50mod/50strong
    3 x 100 1:25 25mod/75strong
    4 x 100 1:20 strong

    Warm down
    4 x 50 1:00

    Total: 4600
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  18. Strength and Swim

    Deadlift 135#x10, 2nd set 145#x4 Slow
    Swing KB 35#x20, 2nd set same Fast
    Pull up w band x7, 2nd set x6 Slow
    Speed Skiers x6, 2nd set same Fast
    Bridge Drag sand bag 30# 24, 2nd set same Slow
    Back Sqt 60#x10, 2nd set 65#x5 Slow
    Sqt Jump x5, 2nd set same Fast
    Overhead Press 50#x10, 2nd set 55#x6 Slow
    Push Press 25#x4, 2nd set same Fast

    rest 30 min

    Swim

    500 Free long reach good body stretch
    rest 30sec
    500 Free long reach, good stretch, lengthen legs to other end of pool stretching body, good relax breathing, pressing chest, gliding through water.
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  19. Sarasota Y Sharks Masters GOLD Workout 11/30/17

    by , November 29th, 2017 at 02:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 75 1:15
    4 x 50 1:05 stroke
    4 x 25 :30 fast

    Kick set
    8 x 50 1:15 25mod/25fast

    Stroke set
    3x
    4 x 25 :40 drill IM order
    4 x 25 :40 perfect stroke IM order
    1 x 100 2:00 IM
    [Fly drill: 3 strokes right arm, 3 left, 3 both]
    [Back drill: 2-arm]
    [Brst drill: 2 kicks, 1 pull breath only on pull]
    [Free drill: fist drill]

    Sprint set
    4x
    1 x 50 1:15 easy
    1 x 100 2:00 fast
    [RD1 best stroke no free, RD2 free, RD3-4 choice]

    Freestyle/pull set
    2x
    1 x 200 3:00 long & strong
    1 x 200 2:50 neg split
    1 x 200 2:40 strong

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  20. Short swim

    600 w/u
    8x25ís Fly
    200 Pull
    8x25ís Fly
    100 cool

    late start, pool closed. Glad to get something in!
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