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  1. 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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  2. 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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  3. Sarasota Y Sharks Masters GOLD Workout 2/2/18

    by , February 1st, 2018 at 04:27 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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    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 2/1/18

    by , January 31st, 2018 at 04:22 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
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  5. Workout 01/30/18: evening

    by , January 30th, 2018 at 10:10 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
  6. Sarasota Y Sharks Masters GOLD Workout 1/31/18

    by , January 30th, 2018 at 03:58 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
  7. Sarasota Y Sharks Masters GOLD Workout 1/29/18

    by , January 29th, 2018 at 03:30 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
  8. 1|26|18 lcm

    by , January 26th, 2018 at 05:53 PM (Blog)
    LCM
    11 x 200 IM kick on 5:18 in following way:
    • 50 as 4x12.5 UWDK taking 3-4 sec air break between 4th done as UWAK (underwater atlantis kick)
    • 50 kick on back
    • 50 frog kick with board / snorkel
    • 50 flutter kick with board and snorkel


    I honestly feel my frog kick has developed into my greatest swimming strength. Need to get body back in working order as it has been 21 months since on the blocks for a race.


    My back went south last monday at work doing just simple bending. Was practically stuck on the ground lol. Was a little better tue, and wed, but still uncomfortable to sit now

    Was able to swim as long as I didnt flip

    Updated January 27th, 2018 at 08:00 PM by __steve__

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  9. Workout 01/27/18: morning

    by , January 26th, 2018 at 11:50 AM (Maple Syrup with a Side of Chlorine)
    Quick swim before work today...

    200 free.200 back.200 im drill
    600 shark swim
    4 x 50 easy down fast imo back
    200 loosen
    [Solo/Rec/1600 yds/30 min]
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters GOLD Workout 1/26/18

    by , January 25th, 2018 at 04:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    6 x 50 1:15 [1:05] stroke 2 of each
    3 x 100 1:45 [1:30]
    6 x 50 1:00 [:50] desc 1-3/4-6

    Kick set
    2 x 150 3:45 [3:15]
    4 x 50 1:20 [1:15]

    Stroke set
    4x
    1 x 50 1:30 [1:15] drill
    1 x 50 1:15 [1:15] 25perfect stroke/25easy free
    1 x 100 2:15 [2:00] 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 on pull only]
    [Free drill: right arm only 25, left arm only 25]

    Free/pull set
    3 x 100 1:40 [1:30]
    4 x 50 :50 [:45]
    3 x 100 1:35 [1:25]
    4 x 50 :55 [:50]
    3 x 100 1:30 [1:15]
    4 x 50 1:00 [:55]
    [Goal: be consistent on all 100s and 50s...hold pace]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
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  11. Sarasota Y Sharks Masters GOLD Workout 1/25/18

    by , January 24th, 2018 at 12:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    3 x 100 1:30
    12 x 25 :40 stroke

    Kick set
    1 x 200 4:30
    1 x 100 2:15
    2 x 50 1:15
    4 x 25 :45 fast

    Stroke set
    2x
    2 x 25 :40 fly
    2 x 25 :40 back
    2 x 25 :40 brst
    2 x 25 :40 free
    1 x 200 3:30 IM strong

    Freestyle/pull set
    5 x 100 1:30 long & strong
    4 x 100 1:25 last 25 strong
    3 x 100 1:20 neg split

    Sprint set
    2x
    3 x 25 :20
    3 x 25 :25
    3 x 25 :30
    3 x 25 :35
    [RD1 best stroke no free, RD2 choice]

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  12. Workout 01//23/18: evening

    by , January 23rd, 2018 at 10:55 PM (Maple Syrup with a Side of Chlorine)
    Feeling a little sore from the meet this weekend, but overall good. Full house tonight ...

    200 swim/100 kick/200 pull/100 swim
    4 x 25 burst and cruise

    6 x 125 on :20sr (25 fast/75 dps/25 fast) [did extra 25 bk]
    100 kick
    14 x 25 on :40 {odd stroke, evens fast free)
    5 x 50 active recovery on 1:15
    ------------------------------------------------
    [Masters/Rec/2300 yds/55 min]

    Swam with Greg, Joe, Rebecca, Jim, Beth, and newcomer Sean. Hoping to use the 25's as a test set every 2 weeks for the next couple of months, decreasing the interval.

    I joined the Flow Swimmers virtual swimtathlon this year. I have been looking at it for a couple of years and think that it will help me stay consistent with training.
    Flow Swimmers Website
    Categories
    Swim Workouts
  13. Afternoon swim

    Feeling better from accident! Getting stronger in pool🏊🏼*♀️💦😊

    500 w/u

    200 kick w board

    200 pull

    200 pull

    8x25 dolphin odds, Fly even.

    8x25 back streamline odd, full stroke even.

    8x25 breast kick odd, full stroke even.

    8x25 free kick odd, full stroke even

    100 cool.
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters GOLD Workout 1/24/18

    by , January 23rd, 2018 at 12:30 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

    Main set
    2x
    2 x 50 1:10 [1:05] 25fly/25back
    4 x 50 1:20 [1:15] kick
    2 x 50 1:10 [1:05] 25brst/25free
    4 x 50 1:20 [1:15] kick
    1 x 100 2:10 [2:00] IM

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

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  15. Evening Swim

    100 w/u

    2x100 Pull

    100 kick Free
    100 kick back streamline
    100 kick breast
    100 kick dolphin

    2x100 Pull

    100 kick Free
    100 kick Back
    100 kick Breast
    100 kick Dolphin

    4x 25 Fly
    4x25 Backstroke
    4x 25 Breaststroke
    4x25 Free

    100 easy.
    Categories
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  16. Weights afternoon

    Deadlift #115x8. X2
    Single arm row #40#x5. X2
    Bridge drag sandbag #30x10. X2
    Kneeling rollout SB x6. X2
    Pull ups with band x5. X2
    Waiter Carry KB #25x20 yrds. X2
    Back Sqt #55x10. X2
    Overhead press #50#x6. X2.
    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters GOLD Workout 1/23/18

    by , January 22nd, 2018 at 02:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:15
    8 x 25 :40 stroke
    3 x 100 1:30
    6 x 50 1:00 desc 1-3/4-6

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

    Stroke set
    4x
    1 x 100 1:50 reverse IM
    3 x 25 :40 build
    3 x 25 :40 sprint 20
    [25s: RD1 best stroke no free, RD2 brst, RD3 back, RD4 fly]

    Freestyle/pull set
    1 x 200 3:00 long & strong
    2 x 150 2:15 last 50 strong
    3 x 100 1:30 desc 1-3
    4 x 75 1:05 last 25 strong
    5 x 50 :45 pace
    6 x 25 :30 strong

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  18. 1|21|18 LP drylands

    by , January 21st, 2018 at 09:38 PM (Blog)
    Shots definitely helped the pain in my arm and tingling in my hand. Years prior, I thought the shoulder was causing it. Will continue shoulder PT until I get a pass or fail.

    Calisthenics
    50 1 rep supersets consisting of a full dip, and a pull-up done eccentrically (only). Took about 12 minutes.

    Treadmill LP @ 15% incline
    (3min walk / 1min run)
    1.5mph / 5mph
    1.5mph / 6mph
    1.5mph / 6.1mph
    1.5mph / 6.2mph
    1.5mph / 6.3mph
    1.5mph / 6.4mph
    1.5mph / 6.5mph
    1.5mph / 6.6mph*
    1.5mph / 6.8mph
    1.5mph / 6.9mph

    *Skipped the 6.7mph on accident

    May do something else later on if I have the time.

    It seems my body is adapting to LP treadmill work more quickly than the anaerobic threshold workouts. Either my LT conditioning was already maxed, or the LP intervals require certain muscle fiber types that weren't developed. Who knows
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  19. Exercise and Pregnancy

    by , January 21st, 2018 at 07:48 PM (Sports Medicine Blog)
    The American College of Obstetricians and Gynecologists reaffirmed the importance of exercise during pregnancy in an opinion paper that can be accessed here. They point out that regular physical exercise during pregnancy improves physical fitness and well-being, along with helping with weight management and reducing the risk of gestational diabetes. The statement is thoroughly referenced and goes into great detail for those interested in finding out more about exercise and pregnancy.
    Categories
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  20. Meet 01/20/18: Happy New Year Master Meet

    by , January 20th, 2018 at 09:38 PM (Maple Syrup with a Side of Chlorine)
    First meet of the year and my first time checking out this somewhat local meet, held a little over an hour west of home at the Mohonasen High School (Schenectady, NY). It is the 9th year of the event and this year they had a record number of swimmers (58). With my work schedule open for me to attend and my buddy Greg also willing to compete, we headed over with my son.

    This is also my first meet in the 40-44 year age group, as my twin sister and I had our birthday this past Thursday.

    Warmup: 1400 yds

    50 free - 24.67
    I felt good during this swim and really picked up the second lap. I think with some additional sprint training I can get faster. Still a goal of mine to get under 24.
    -- 200 loosen

    100 IM - 1:03.99 (28.64, 35.35)
    Felt great on the fly leg, not too coordinated on back, good on breast and tired on the free! I had not worked breast too much since having some knee issues, but have been learning how to swim it more efficiently.
    -- 50 loosen

    50 fly - 28.60
    I was in heat 3, so I had about 3 minutes between the IM and this fly event. I knew it would be close, and my heart rate was sky high. My breakout was good and I worked to finish with good form.
    --- 200 loosen

    200 free - 2:02.61 (29.53, 31.82, 32.08, 29.18)
    I felt really good on this swim. I swam it a little differently than normal so my 3rd was a bit slow. I ended up getting touched out at this finish but made it an interesting race!
    --- 300 loosen

    All in all a well run meet in a nice facility. The increase in numbers lead to a longer than expected meet, but events progressed smoothly with no issues. We left before the 1000 and 1650. Greg had some great swims (particularly a great race in the 100 breast), and we both enjoyed catching up with old friends and meeting new folks on deck and learning more about how other Masters incorporate swimming into everyday life and some different training ideas. I also made contact with Kathy and Steve, who help to drive some of the ADMS swimming opportunities. I hope to be able to make it back next year!

    Updated January 21st, 2018 at 10:26 PM by rxleakem

    Tags: adms
    Categories
    Masters Swim Meets / Events