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  1. 2|14|18 drylands and scm

    by , February 14th, 2018 at 07:55 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 12:08 PM by __steve__

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  2. SmartyPants Vitamins USMS Fitness Series

    by , February 13th, 2018 at 03:14 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 10:55 AM by Bill Brenner

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

    by , February 13th, 2018 at 03:13 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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  4. 2|11|18 SCM just kicking

    by , February 11th, 2018 at 03:52 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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  5. 2|8|18 scm

    by , February 9th, 2018 at 09:07 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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  6. Sarasota Y Sharks Masters GOLD Workout 2/12/18

    by , February 9th, 2018 at 12:56 PM (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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  7. sarasota Y Sharks Masters GOLD Workout 2/9/18

    by , February 8th, 2018 at 12:12 PM (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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  8. 2|7|18 SCM

    by , February 8th, 2018 at 12:52 AM (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 08:01 AM by __steve__

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  9. Sarasota Y Sharks Masters GOLD Workout 2/8/18

    by , February 7th, 2018 at 04:20 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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  10. 2|6|18 SCM esfuerso na speed

    by , February 6th, 2018 at 10:09 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 11:10 PM by __steve__

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  11. Workout 02/06/18: evening

    by , February 6th, 2018 at 10:04 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
  12. Sarasota Y Sharks Masters GOLD Workout 2/7/18

    by , February 6th, 2018 at 03:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

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

    Stroke set
    2x
    4 x 50 1:15 [1:05] IM order
    1 x 200 4:00 [3:30] IM

    Freestyle/pull set
    10 x 150 2:30 [2:15] last 50 strong

    Sprint set for meet swimmers
    1 x 50 1:30 build to race finish
    1 x 50 1:30 blocks sprint 25 then easy
    2 x 50 2:30 blocks sprint choice

    Warm down
    4 x 50 1:00

    Total: 4000
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  13. 2|5|18 30 min SCM

    by , February 5th, 2018 at 04:27 PM (Blog)
    SCM
    4x50m fr on 1:30, 25 nb fast / 25 ez
    6x50m fr on 1:30, 25 1b fast / 25 ez
    25 fr fast 1 min rested, could be about 15h
    25 br fast 1 min rested, 19
    25 br med 30 sec rested, 2 kicks per cycle
    25 fr fast
    25 flutter kick 1 min rested, 20
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  14. Sarasota Y Sharks Masters GOLD Workout 2/6/18

    by , February 5th, 2018 at 02:06 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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  15. 2|4|18 brief SCM & drylands

    by , February 4th, 2018 at 10:32 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 farmers’ carry up flt of stairs
    • skip every other step on way up / used every step down
    • used 40’s

    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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  16. Workout 02/03/18: morning

    by , February 3rd, 2018 at 09:36 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
  17. Using times from Masters Meets for USA Swimming Purposes

    by , February 3rd, 2018 at 11:36 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.

  18. How do I get my split times officially recorded?

    by , February 3rd, 2018 at 11:34 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.
  19. 2|1|18 and 2|2|18

    by , February 2nd, 2018 at 07:55 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 12:58 PM by __steve__

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  20. Sarasota Y Sharks Masters GOLD Workout 2/5/18

    by , February 2nd, 2018 at 04:49 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
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