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  1. Sarasota Y Sharks Masters GOLD Workout 1/22/18

    by , January 19th, 2018 at 12:28 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2x
    1 x 200 3:30 [3:15]
    2 x 100 1:45 [1:30]
    4 x 50 1:05 [1:00] choice

    Kick set
    1 x 200 5:00 [4:30]
    6 x 50 1:20 [1:15] desc 1-3/4-6

    Freestyle/pull set
    2x
    8 x 50 1:00 [:50] pace
    1 x 400 6:40 [6:00] strong

    Stroke set
    4x
    1 x 50 1:10 [1:05] drill
    1 x 50 1:10 [1:05] perfect stroke
    1 x 50 1:10 [1:05] strong
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]
    [Fly drill: strokes right, 3 left, 3 both]
    [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: 4100
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  2. 1|18|18 drylands LT

    by , January 19th, 2018 at 10:02 AM (Blog)
    Treadmill
    4 x 4:00 work / 2:00 easy
    • 5.5mph, 6.5, 7.5, 7.5@3%

    1 x 2:30 work
    • 7.5@6%


    Then did weights for 45 min. Upper body very light.

    First treadmill workout in few weeks without any progress. Been building a fence, probably zapping energy as well as time required for proper nutritional needs.

    Just got my neck injections, should relieve my hand tingling pain Ive experienced for perhaps even a decade. Should also support diagnosis of right shoulder. Along this line i went to PT yesterday for rt shoulder, in his diagnosis he is leaning towards the probability of requiring surgical fixing. The one where a torn bicep tendon gets sewed on to another place

    Updated January 19th, 2018 at 12:19 PM by __steve__

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  3. Recovering from car accident

    Over the holidays December 22nd, changed my life but Im getting better. And getting stronger with the help of IronMan clinic PT.

    One of those typical car collisions we hear about, a person on their cell phone (at least she admitted to the police) and not paying attention to driving.
    I was rear ended from full force, my neck, spine and lower back took a beating. Torn and pulled ligaments but thankfully nothing broken, although kinda feels like it. My neurologist Dr Joseph Cochran has cleared me to start weights to get my strength back along with some light swims, just 200-400 only. CT and MRI look great now.

    Chris Ritter is my trainer and has been for the past 3 years. He did a phenomenal job getting me strong again after my kidney surgery in November and I have full confidence hell get me strong again from this car accident injury.

    First workout was lighter from todays but it still felt great!

    Deadlift #115x6both sets
    Single arm row #35x6 both sets
    Bridge drag sand bag #30x8 both sets
    Kneeling rollout MB x5 w 5sec hold on end both sets
    Pull ups w band x 5 both sets
    Waiter Carry #25x 20 yards both sets
    Back Squats #55x8 both sets
    Overhead press #45x6, #50x4

    Im hoping to be back in the pool this week! Just worried about my neck, my doc cleared me but Im still kinda scared. Ill take it easy👌🏼
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  4. Sarasota Y Sharks Masters GOLD Workout 1/19/18

    by , January 17th, 2018 at 03:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Kick set
    2x
    1 x 50 1:30 [1:15]
    1:00 [vertical kick]
    1 x 50 1:30 [1:15] fast

    Stroke set
    3x
    1 x 50 1:15 [1:05]
    1 x 150 3:00 [2:45] IM
    [50s: RD1 fly, RD2 back, RD3 brst]

    Freestyle/pull set
    2x
    4 x 150 2:30 [2:15] last 50 strong
    1 x 150 2:45 [2:30] best effort

    Sprint set
    4x
    1 x 50 1:15 [1:00] 25easy/25fast
    1 x 50 1:15 [1:00] 25fast/25easy
    1 x 50 1:15 [1:00] fast
    [All swims are choice]

    Warm down
    4 x 50 1:00

    Total: 4000
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  5. 1|16|18 drylands/LP treadmill

    by , January 16th, 2018 at 10:52 PM (Blog)
    Treadmill lactate production (0:30 work on 3:00)
    2:30 10% 1.5mph / 0:30 20% 4mph
    2:30 10% 1.5mph / 0:30 20% 5mph
    2:30 10% 1.5mph / 0:30 20% 6mph
    2:30 10% 1.5mph / 0:30 20% 7mph
    2:30 10% 1.5mph / 0:30 20% 7mph
    2:30 10% 1.5mph / 0:30 20% 7.1mph
    2:30 10% 1.5mph / 0:30 20% 7.2mph
    2:30 10% 1.5mph / 0:30 20% 7.3mph
    2:30 10% 1.5mph / 0:30 20% 7.4mph
    2:30 10% 1.5mph / 0:30 20% 7.5mph
    Back extensions - 1x15
    DBBP - 1x20 (40# in left hand/25# in right hand)
    KB shrugs - 4x10x40#
    Lat pulldowns 10 reps of ea of 55, 65, 75, 85, and 95lbs with 5 seconds rest
    Scapular flexes with band - 5 x 3-5 seconds
    Scapular flexed external shoulder abductions with band - 8 ea
    Butt kickbacks - 1x16x70lbs
    Hand plank straight leg thigh to elbows - 1x4 ea leg
    Various hip range of movements - 1min
    Neck yes-sirs on a random machine - 1x20x40lbs
    Wheel pose for 0:10 and about 0:15 of mayurasana

    Had about 60% normal sleep last night so I purposely cut back on volume. Nevertheless, treadmill results compared to the last time I did this workout on 1|7, showed I progressively adapted, though I did fewer near maximal efforts.
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  6. Workout 01/16/18: evening

    by , January 16th, 2018 at 10:32 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 25 build

    rotate through...
    1. 25-50-75-100 25's on :30 fast
    2. 50-75-100-25 50's on 1:00 90%
    3. 75-100-25-50 75's on 1:30 80%
    4. 100-25-50-75 100's on 2:00 build
    - did a mix of back/free/im during the set. masters minute after #2+3

    4 x 75 on 1:30 k-s-p (did 5 on 1:20)
    200 loosen and out
    [Masters/Rec/2100 yds/55 min]
    --------------------------------------

    Masters meet over near Albany, NY, this coming weekend.
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters GOLD Workout 1/17/18

    by , January 16th, 2018 at 05:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Kick set
    2x
    1 x 100 2:30 [2:15]
    1:00 [vertical kick]
    1 x 100 2:30 [2:15]

    Freestyle/pull set
    2 x 200 3:20 [3:00] long & strong
    3 x 100 1:40 [1:30 ]desc 1-3
    4 x 50 1:00 [1:00] be consistent
    4 x 50 :50 [:45] be consistent
    3 x 100 1:30 [1:25] desc 1-3
    2 x 200 3:00 [2:45] neg split

    Sprint set
    4 x 100 2:00 [1:45] alt 1easy/1fast
    6 x 50 1:15 [1:00] alt 1easy/1fast
    [All swims are choice]

    Warm down
    4 x 50 1:00

    Total: 4100
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  8. Sarasota Y Sharks Masters GOLD Workout 1/16/18

    by , January 15th, 2018 at 02:35 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 300 4:45
    3 x 100 1:30
    4 x 75 1:45 kick
    4 x 75 1:30 IM/stroke
    6 x 50 :50 desc 1-3/4-6

    Main set
    3x
    4 x 25 :40 IM order perfect stroke
    1 x 50 1:10 kick
    2 x 50 1:05 [1: 25fly/25back, 2: 25brst/25free]
    1 x 50 1:10 kick
    1 x 100 1:50 IM

    Freestyle/pull set
    7x
    1 x 150 2:15 last 50 strong
    1 x 50 1:15 best effort
    [Consider this a broken 200 with a strong 3rd 50 and a best effort last 50]

    Warm down
    4 x 50 1:00

    Total: 4300
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  9. 1|13|18 LP drylands

    by , January 14th, 2018 at 01:36 PM (Blog)
    15% Incline Treadmill LP
    1.5mph 3min / 4mph 1min
    1.5mph 3min / 5mph 1min
    1.5mph 3min / 6mph 1min
    1.5mph 3min / 6.1mph 1min
    1.5mph 3min / 6.2mph 1min
    1.5mph 3min / 6.3mph 1min
    1.5mph 3min / 6.4mph 1min
    1.5mph 3min / 6.5mph 1min

    7x5 dips/pullups on assist machine (-55lbs) straight through no rest
    1x20x180 leg press, full range reps
    1x13 back ext
    1x10 abdominis
    1x4x530 calf raises
    5min very light shoulder work
    1x30 neck lifts
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  10. Sarasota Y Sharks Masters GOLD Workout 1/15/18

    by , January 13th, 2018 at 04:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 100 1:45
    6 x 50 1:05 stroke
    6 x 25 :30 strong

    Kick set
    2x
    1 x 100 2:15
    1:00 [vertical kick]
    4 x 25 :45 fast

    Freestyle/pull set
    1 x 400 5:45 long & strong
    2 x 200 3:00 neg split
    1 x 300 4:15 long & strong
    3 x 100 1:30 desc 1-3
    1 x 200 3:00 neg split
    4 x 50 :45 strong

    Sprint set
    3x
    1 x 25 :30 easy
    1 x 25 :30 fast
    1 x 25 :30 easy
    2 x 25 :30 fast
    1 x 25 :30 easy
    3 x 25 :30 fast
    1 x 25 :30 easy
    4 x 25 :30 fast
    [RD1 stroke, RD2/3 choice]

    Warm down
    4 x 50 1:00

    Total: 4500
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  11. 1|12|18 LCM

    by , January 12th, 2018 at 06:21 PM (Blog)
    LCM 3k

    10 x 200 IM kick

    • 1st 50 was UWDK done in 12.5m increments, taking a breath between, and the 4th done as UW atlantis


    • 2nd just kick on back


    • 3rd frog kick with board and snorkel


    • 4th was flutter with board and snorkel

    Then put fins on and did 1000 of various drills, bursts, and fun things



    Shoulder bugs me without even doing anything. Hand numb and aches, etc. Many appointments and bs to go before anything gets done. Neck injections appointment was cancelled (likely because my ins company decided to change my ID# for 2018). The appt was the 15th and they waited to mssg me this 10 minutes prior to closing today. All they needed was my new ins #. So I left them plenty of messages. Shoulder doc was waiting for neck shots results before doing anything. Stuff gets on hold, but at least I was able to swim, and had fun doing so

    Had my first GI screening done on Wed - next appt in 10 yrs so that is good news.


    Did about 90 minutes of wine yoga last night. Can,t recall exactly was was accomplished

    Updated January 12th, 2018 at 06:26 PM by __steve__

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  12. 1/12-18 Easy day today. Swim meet tomorrow.

    by , January 12th, 2018 at 12:28 PM (A comfort swimmer's guide to easy swimming)


    400 swim free & back
    8 x 50/5 sr kick, free-back-fly
    400 pull free & back
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  13. 1/11/18 - Speed & Power

    by , January 11th, 2018 at 12:33 PM (A comfort swimmer's guide to easy swimming)
    Warmup (900)
    300 choice
    4 x 50/:55 free w/paddles, descend to 200 pace (went 40-38-37-36)
    4 x 50/1:30 power kick 10 SDK off each wall (ave 55)
    2 x 25/15sr V sit scull
    5 x 20 free in & outs w/ drag race start & fast flip turn
    50 EZ

    Main Sets (1800)
    6 x 25/1:00 burst + cruise (2 each fly-back-free)
    50 EZ

    8 x 50/1:30 as
    1 = fast 10 SDK from blocks + cruise
    2 = fast 15 SDK from blocks + cruise
    3 = EZ
    4 = fast 12 SDK + fast fly to wall from blocks + 25 cruise
    5 = EZ
    6 = AFAP backstroke from blocks (went 36)
    7 = EZ
    8 = EZ

    Free
    4 x 25/1:00 swim w/parachute & paddles (18)
    50 EZ @ 2:00
    4 x 25/1:00 fast @ 100 pace (went 15-16)
    100 EZ @ 3:00

    Back
    4 x 25/1:00 swim w/parachute & paddles (22)
    50 EZ @ 2:00
    4 x 25/1:00 fast @ 100 pace (went 17-18)
    100 EZ @ 3:00

    Kick
    4 x 25/1:00 kick w/parachute & fins
    50 EZ @ 2:00
    4 x 25/1:00 fast kick w/fins
    100 EZ @ 3:00

    Warm down
    250 EZ

    Total: 2800
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  14. Sarasota Y Sharks Masters GOLD Workout 1/12/18

    by , January 11th, 2018 at 09:01 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    8 x 25 :40 stroke
    6 x 50 1:00 choice

    Kick set
    2 x 100 2:15
    10 x 25 :45 fast

    Stroke set
    4x
    1 x 100 2:00
    1 x 75 1:30
    1 x 50 1:00
    1 x 25 :45
    [RD1 fly, back, brst, free, RD2 back, brst, free, fly]
    [RD3 brst, free, fly, back, RD4 free, fly, back, brst]

    Freestyle/pull set
    4 x 25 :30 mod
    5 x 75 1:10 last 25 strong
    6 x 125 1:50 neg split
    5 x 75 1:10 last 25 strong
    4 x 25 :30 strong

    Warm down
    4 x 50 1:00

    Total: 4250
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  15. 1/10/18 - Recovery Day - 2500 yards

    by , January 10th, 2018 at 05:49 PM (A comfort swimmer's guide to easy swimming)
    400 swim free & back
    3 x (4 x 25 shooters w/fins)/:45
    1 = back 2 = belly 3 = left side 4 = right side
    50 EZ

    4 x (4 x 50)/15 sr
    1 = front scull 2 = scull switch drill 3 = human drill 4 = DPS free
    50 EZ

    4 x 25/45 breath control free (1-2 breaths)
    4 x 25/1:00 glide drill or UW breast pull

    10 x 100/15 sr
    odds= DPS free pull, evens = EZ kick w/fins

    100 EZ back

    Total: 2500 yards

    Updated January 10th, 2018 at 06:24 PM by poolraat

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  16. Workout 01/09/18: evening

    by , January 9th, 2018 at 10:37 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/100 pull/100 easy
    4 x 25 build

    4 x 75 [did 5 on 1:15 + 50 easy]
    6 x 200 on :15 [did 250's on 1,2,4,5]
    - build
    - fast
    - recovery

    50 easy, 2 x 25 FAST
    200 loosen
    [Masters/Rec/2700 yds/55 min]
    ---------------------------------------
    Categories
    Swim Workouts
  17. Green Leafy Vegetables and Your Mind

    by , January 9th, 2018 at 02:54 PM (Sports Medicine Blog)
    A recent longitudinal study published December 20, 2017 online in [I]Neurology [I] found that older people who consumed 1-2 servings of green leafy vegetables daily were cognitively 11 years younger than those who rarely or never consumed green leafy vegetables. The study involved 960 individuals as part of the Rush Memory and Aging project with the average age of 81 years, average education of 14.9 years, and mean follow-up of 4.7 years. The researchers were able to tease out the phytonutrients most responsible for the beneficial effects: folate, lutein, and carotenoids. Green leafy vegetables include spinach, kale, collards, and dark lettuce. Aside from this study, research has been done on the MIND diet, which is a modification of the DASH diet and Mediterranean diet, emphasizing green leafy vegetables. This diet also is associated with a decrease in cognitive decline. So eat those green leafy vegetables!
    Tags: diet, mind
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  18. Tuesday, 1/9/18 - 2800 yards

    by , January 9th, 2018 at 12:45 PM (A comfort swimmer's guide to easy swimming)
    Warm up (900)
    300 swim free & back
    4 x 50/:55 free w/paddles, descend to 200 pace
    4 x 50/1:20 power kick 8-10 SDK off each wall
    2 x 25/10 sr V sit scull w/paddles
    5 x 20 backstroke in & outs w/drag race start & fast turn
    50 EZ

    Main Sets (1700)
    4 x 25/30 strong free
    4 x 50/1:10 IM order
    2 x 75/1:30 free w/paddles & overkick
    2 x 100/2:15 IM, 2nd one faster
    50 EZ

    w/fins:
    4 x 25/30 power kick 10 SDK
    4 x 50/1:15 1st 25 16-18 SDK/2nd 25 8SDK & EZ
    4 x 50/1:15 kick Back
    2 x 50/10sr EZ flutter kick w/board, big amplitude, stretching ankles

    4 x 100/2:00
    1 = smooth
    2 = break :5 @ 50, hold same time (incl break)
    3 = break :5 @ 50 & 75, hold same time ( )
    4 = break :5 @ 25, 50 & 75, hold same time ( )

    Warm down
    200 EZ free & back

    Total: 2800 yards
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  19. Sarasota Y Sharks Masters GOLD Workout 1/10/18

    by , January 9th, 2018 at 09:02 AM (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
    8 x 25 :30 strong

    Main set
    1 x 300 4:30 pull
    1 x 200 3:30 IM
    1 x 100 2:15 kick

    1 x 300 5:15 IM
    1 x 200 4:30 kick
    1 x 100 1:30 pull

    1 x 300 6:30 kick
    1 x 200 3:00 pull
    1 x 100 1:45 IM

    Sprint set
    4x
    1 x 100 1:45 easy
    2 x 25 :45 fast
    2 x 25 :45 easy
    1 x 100 1:45 fast
    [RD1 best stroke, RD2 stroke, RD3 free, RD4 choice]

    Warm down
    4 x 50 1:00

    Total: 4300
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  20. 1|8|18 drylands

    These treadmill workouts are actually kind of fun, for the boring activity of running no where, sweating, and making cardiovascular noise.

    Treadmill LT
    2 min 2 mph
    4 min 5.5 mph
    2 min 2 mph
    4 min 6.5 mph
    2 min 2 mph
    4 min 7.5 mph
    2 min 2 mph
    4 min 7.5 mph 3% incline
    2 min 2 mph 3%
    2:30 7.5 mph 6% (last week was just 1:45)
    2:00 2 mph 6%
    1:30 7.5 mph 9%
    2:00 2 mph 9%
    0:45 7.5 mph 12%

    Glute mach. 1x17x70 ea leg
    Leg pushdowns on dip assist mach. 1x10x90 ea
    • mostly abducted hips

    Dips 1x10
    Lat mach 1x10 light weight
    Lateral raises 1x30x7.5
    plyometrics 10 min
    wheel pose x 3
    core 10 min
    hip and side 7 min

    Updated January 8th, 2018 at 10:43 PM by __steve__

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