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  1. Sarasota Y Sharks Masters GOLD Workout 8/7/17

    by , August 6th, 2017 at 09:17 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM

    Warm up
    3 x 100 2:00
    3 x 100 2:00 50fist drill/50swim
    3 x 100 2:00 50st/50fr
    3 x 100 1:45 desc 1-3

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

    Stroke/IM set
    4x
    2 x 50 1:15 stroke choice drill
    1 x 100 2:15 IM
    [Fly drill: 3 right, 3 left, 3 both]
    [Back drill: double-arm]
    [Brst drill: 2 kicks, 1 pull, breathe on pull only]

    Free/pull set
    3 x 150 2:30 long & strong
    3 x 150 2:20 desc 1-3
    3 x 150 2:15 neg split
    1 x 150 best effort

    Warm down
    4 x 50 1:00

    Total: 4200
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  2. Workout 08/05/17: morning

    by , August 5th, 2017 at 01:12 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull +50 extra
    4 x 50 on 1:00 even pace

    4 x 100 on 2:10 (descend: I did 150's)
    4 x 25 on :45 build
    3 x 150 on 3:00 (fast 2nd 50, I did 200's)
    4 x 25 on :45 burst and cruise
    2 x 200 on 3:30 (long and strong pull, I did 250's)
    4 x 25 fast
    150 kick-swim-pull by 50
    200 loosen and out
    [Masters/Rec/3100 yds/65 min]
    --------------------------------------

    It was raining outside so we had a full pool. I split with Eric and Tim, Jim and Rebecca split with Blaine (visiting from DC), while Meg, Pipper, and Beth split the far lane. Off to a bluegrass concert later this evening.
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters GOLD Workout 8/4/17

    by , August 3rd, 2017 at 02:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Main set
    4 x 50 1:20 [1:15] kick
    4 x 50 1:15 [1:10] kick
    4 x 50 1:10 [1:05] kick
    :30 rest
    4 x 50 1:15 [1:15] breast
    4 x 50 1:05 [1:00] back
    4 x 50 1:00 [:55] fly
    :30 rest
    4 x 50 1:00 [1:00] free
    4 x 50 :50 [:50] free
    4 x 50 :40 [:40] free

    Free/pull set
    1 x 400 6:20 [6:00] long & strong
    2 x 200 3:10 [2:45] neg split
    4 x 100 1:35 [1:20] desc

    Warm down

    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 8/3/17

    by , August 2nd, 2017 at 11:20 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 2:45 [2:30]
    4 x 50 1:15 [1:15] stroke
    3 x 100 1:45 [1:30]
    4 x 50 1:15 [1:15] stroke
    6 x 50 1:00 [1:00] free desc 1-3/4-6

    Kick set
    1 x 200 5:00 [4:30]
    6 x 50 1:20 [1:15] 25easy/25fast

    IM/stroke set
    3x
    3 x 50 1:15 [1:15] desc 1-3
    1 x 50 1:15 [1:15] easy free
    [RD1 fly, RD2 back, RD3 breast]

    Free/pull set

    2 x 200 3:20 [3:00] neg split
    4 x 50 1:00 [1:00] descend
    2 x 150 2:30 [2:15] last 50 strong
    4 x 50 :50 [:50] descend
    2 x 100 1:40 [1:20] strong
    4 x 50 :45 [:45] fast

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 8/2/17

    by , August 1st, 2017 at 04:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Kick set
    8 x 50 1:20 [1:15] 25fast/25easy

    Freestyle set
    3x
    1 x 100 2:00 [2:00] easy
    1 x 100 2:00 [2:00] 90%

    IM/stroke set
    4x
    1 x 50 1:15 [1:15] perfect stroke
    1 x 50 1:15 [1:15] stroke 90%
    1 x 50 1:15 [1:15] free easy
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Free/pull set
    4 x 150 2:30 [2:15] last 50 strong
    3 x 150 2:15 [2:05] desc 1-3
    1 x 150 best effort

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  6. Workout 07/29/17: morning

    by , July 29th, 2017 at 09:13 PM (Maple Syrup with a Side of Chlorine)
    Nice swim with the Masters group this morning.

    6 x 100 on :20sr (s-k-p)
    6 x 75 on :20sr (fast middle 25 - did 1:15 interval)
    6 x 50 on :20sr (kick-swim, swim-kick)
    6 x 25 on :10sr (choice - 80% effort)
    1 x 300 pull (breathe only to the windows)
    1 x 200 (k-p by 50)
    10 x 25 on :45 (odds choice, evens fast free)
    100 loosen and out
    [Masters/Rec/2700 yds/65 min]
    --------------------------------------
    Added an extra 350 over the duration of the set.
    Categories
    Swim Workouts
  7. Budapest Week 12 - Tuesday

    by , July 25th, 2017 at 09:20 PM (After a long rest)
    I had to make a work trip to Biloxi today and could not make a direct flight work for my desired day trip so instead flew on an early flight to New Orleans and then drove to and from Biloxi. As a result, to do any kind of swim I had an even earlier than normal swim and was in the pool at 4:45 and had to finish at 5:30. I focused on speed power using the finis drag suit, and the power tower with 50lbs weights. I did rounds of 4 x 50s like last week. Unfortunately I was not as fast as last week but I was glad I did the workout.

    Tomorrow I have several meetings in the morning and then my daughter and I drive to Austin for her TAGS meet.

    I decided to continue my letter writing which went well at her last TAGS. I wrote her a short but heartfelt letter I will give her tomorrow telling her I am proud of her and the reasons why. I think I have said this before, but I have found writing very therapeutic and she liked my last letter so decided to give it another go.
    Categories
    Swim Workouts
  8. Budapest week 12 - monday

    by , July 24th, 2017 at 01:00 PM (After a long rest)
    Life continues to be busy, but generally all the busy is really good.

    Last week was a weird week in the pool just not having a very good feel in the water. I have felt like I am transitioning from training to taper(which I am), but I still have a long way to go to Budapest(3 weeks). I am a worrier when it comes to tapers and I donít remember feeling like this, this early; I donít know if its good or bad. I saw the psych sheets over the weekend and I had a few butterflies as I saw where I am ranked. Generally I am top 10 in all my events. There are some familiar names, but some names I have never seen before and I am guessing some made up times(or times from a former swimming career).

    The next couple of weeks are going to be challenging due to my daughters end of season swim schedule(TAGS Wednesday through Sunday and NCSA Monday through Saturday). I have made arrangements in Austin to swim but no plans yet to swim in Indy but obviously I plan on swimming in Indy.

    We had a meet at our pool Friday through Sunday and my daughter swam mainly off events, but somehow managed to get 3 more TAGS cuts(200 IM, 400 Free, 200 Free) and narrowly missed the 100 fly. The meet was using chase starts and she caught and overtook the poor girl in the heat before her in the fly, which I think threw her off and also I think she was out too quick. Despite this she dropped 11 seconds on her 100 fly, which was pretty awesome!

    I was quite congested last night from being on deck all weekend and felt pretty tired when I woke up this morning. When you combine this with not sleeping that solidly I was not expecting much this morning but actually did pretty good on the fast work with fins, holding 200 pace and felt pretty decent as the set progressed. My backstroke felt good also which looking at the worlds psych sheets is probably my best shot at a medal in Budapest.

    Warm up
    400 free with snorkel
    6x50 catchup on :55

    Main Sets
    4x(200 free on 2:40 smooth, 100 back on 1:40 smooth, 100 kick on 2mins smooth)
    100 easy
    10x50 working on high elbow catch on free
    All with fins
    100 at 200 pace, 50 easy back on 3mins
    112.5 at 200 pace, 37.5 easy back on 3mins
    125 at 200 pace, 25 easy back on 3mins
    137.2 at 200 pace, 12.5 easy back on 3mins
    150 at 200 pace on 3mins
    50 back easy

    Warm down
    400 easy
    Categories
    Swim Workouts
  9. Workout 07/20/17: morning

    by , July 20th, 2017 at 09:27 PM (Maple Syrup with a Side of Chlorine)
    A quick swim this am - the pool was surprisingly empty!

    200 free/200 back/200 im drill
    3x300 mix of kick/swim/pull
    200 loosen and out
    [Solo/Rec/1700 yds/31 min]
    ----------------------------------
    Categories
    Swim Workouts
  10. Budapest week 11 - Tuesday through Thursday

    by , July 20th, 2017 at 06:05 PM (After a long rest)
    Life has been crazy busy and I am struggling to stay on top of the blogging.

    Wednesday Pool Setup scy
    warm up
    400 free with snorkel
    6x50 catchup on :50
    Main Sets
    400 free on 1:15 base
    300 free on 1:10 base
    200 free on 1:05 base
    100 free on 1min
    4x(4x50 free at 200 race pace(26/27), 100 easy on 1:40)
    200 easy
    4x(4x25 rd1&3 free, rd2&4 back on :30 afap, 50 easy on 1min)
    100 easy
    10x50 kick on :50
    5x25 dive sprints working on entry, streamline and breakout

    Warm down
    200 easy

    I transitioned from lifting on Tuesday and Thursday to speed power in the pool this week. Tuesday the pool is setup scy so I was doing sprint 25s in rounds of 4 using parachutes, finis drag suit with pockets and power tower. Today the pool was setup LCM so I did 3 circuits of 4x50 using the drag suit as 12.5 fast, 25 easy, 12.5 fast, and then 4x50 using the parachute as 12.5 fast, 25 easy, 12.5 fast, and then switched to 4x50s in the lesson pool using the power tower loaded with 55lbs, followed by 4x50s as 25 afap, 25 easy in LCM. I was whooped at the end of both days workouts but was swimming fast.

    The next couple of weeks are not ideal preparation for Budapest but would not change any of it. My daughter has TAGS in Austin and then we fly to Indianapolis for NCSA which is her first National level meet. Work is challenging at the same time but somehow we will make it all work. Luckily I have swimming friends in Austin and have arranged to train at Austin Swim Club between prelims and finals of my daughters meet. I still need to figure Indy out but I will find a way to swim. Indy week will be the real start of my taper so should be able to start to back off a little anyhow.
    Categories
    Swim Workouts
  11. 07/18/17: Evening

    by , July 18th, 2017 at 09:21 PM (Maple Syrup with a Side of Chlorine)
    Had a fun swim tonight, especially as my wife joined in for the first half.

    200 swim/100 kick/200 pull
    4x50 burst and cruise
    100 non free
    4◊100 1:50
    3◊200 on 3:30
    3x100 on 1:45
    4x75 on 1:30
    4◊25 on :40
    200 loosen and out
    [Masters/Rec/2800 yds/60 min]
    ----------------------------------------
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters GOLD Workout 7/19/17

    by , July 18th, 2017 at 02:49 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    This is my last workout post until August 2 as I'm going on vacation. There are almost 2000 workouts in this blog, so I'm sure you can find a great workout. See you in August.

    Warm up
    4 x 150 2:45 [2:30]
    2 x 150 3:00 [2:45] 75st/IM / 75free
    4 x 50 1:00 [1:00] desc

    Main set
    3x
    1 x 200 5:00 [4:30] kick
    2 x 50 1:15 [1:15] stroke
    1 x 200 4:30 [4:00] IM
    [50s: RD1 fly, RD2 back, RD3 brst]

    Freestyle/pull set
    1 x 400 6:40 [6:00] long & strong
    2 x 200 3:10 [2:50] neg split
    4 x 100 1:30 [1:20] desc
    8 x 50 :50 [:45] hold pace

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  13. Budapest week 10 - Sunday

    by , July 17th, 2017 at 08:57 PM (After a long rest)
    I felt good today and felt like I was back on central time and at sea level.

    Warm up
    400 free with snorkel
    6x50 catch-up on :55

    main sets
    8x50 kick on 1min
    8x50 free as open, close, easy fast on 1min
    100 easy
    1x50 easy on :55
    1x50 free at 200 pace(:31/:32) on :55
    1x50 easy on :55
    2x50 free at 200 pace(:31/:32) on :55
    1x50 easy on :55
    3x50 free at 200 pace(:31/:32) on :55
    1x50 easy on :55
    4x50 free at 200 pace(:31/:32) on :55
    100 easy
    5x200 pull easy on 3mins

    held pace today and felt pretty good during the set.
    Categories
    Swim Workouts
  14. Budapest week 11 - Monday

    by , July 17th, 2017 at 08:52 PM (After a long rest)
    I slept well last night.

    Pool setup LCM

    Warm up
    400 free with snorkel
    6x50 catch-up on :55

    main sets
    10x50 free on :45
    5x100 kick on 1:50
    4x(200 free on 2:40, 100 free on 1:20, 50 free on :40, 50 as 25 underwater, 25 back on :50)
    100 easy
    400 free with fins starting with 4 dolphin kicks and adding a kick per turn
    8x50 back as 25 spin drill, 25 easy on 1min
    4x(3x50 free, #1 :45, #2 :40, #3 :35)

    warm down
    200 free

    i felt tired at the end of practice but was happy with how I did today.
    Categories
    Swim Workouts
  15. Budapest week 9-10 - Altitude training

    by , July 17th, 2017 at 08:46 PM (After a long rest)
    I traveled to Grand Junction with our senior group. Colorado Mesa was just awesome. Our accommodation, pool, and dinning were within a 1min walk from one another. The kids swam at 8am so I swam every morning at 5:30 and was averaging about 90 mins. I swam ok but really did not ever feel like adjusted to the altitude.

    All workouts were LCM unless stated

    July 4th
    warm up
    400 free with snorkel
    6x50 catch-up on 1min

    Main sets
    16*50 odd fly even breast. 1:00.
    4*150 kick 100 fast 25 under water, 25 easy on 2:50
    8*100 IM dec 1-4. On 1:40
    6*100 as 75back,25 free on 1:30

    Warm down
    200 ez

    July 5th
    warm up
    400 free with snorkel
    6x50 catch-up on 1min

    Main sets
    6*200 odd back on 2:45 even IM on 3:15
    12*100 as 75 streamline kick 25 no breath on 2mins

    4 x( 6*50 build free :40
    3*100 free 1:25. 300 free 4mins)

    8*50 slow perfect swim on 1min

    12*50 as 25 underwater, 25 back with fins. :40.


    July 6th
    warm up
    400 free with snorkel
    6x50 catch-up on 1min

    Main sets
    4 x (100 as 50 kick fast 50 free. 1:30
    200 as 50 free fast 100 bk 50 free fast. 3min 300 pull 3:50)

    12* 50 back on :45 stew back

    8*100 swim with fins. Odd stroke even free. 1:40. Go fast.
    200 ez.

    July 7th
    5-4-3-2-1 warm up.
    16*100 pace work 1:45.
    400 perfect slow swim.
    3*250 back on 3:25
    12*50 kick. :55
    200 ez.

    July 8th
    warm up
    400 free with snorkel
    6x50 catch-up on 1min

    Main sets
    8 x(2*50 free 40. 100 back on 1:35. 200 free 2:40)

    12*50 kick dec 1-4 1:00.
    8* 100 free no breath last 25. 1:40.
    200 ez

    July 9th(scy)
    warm up
    4x200 IM on 3:15

    Main sets
    12*100 dec 1-3. Big decent 1:30
    10*50 back on :45.
    10*50 kick :50
    8*100. Odd fly even back 1:30
    12*25 under water :40

    July 10th
    Warm up
    800 rev IM 25 stroke 25 free.

    10*50 free :40
    8*100kick best avg on 2 mins
    200 ez.
    12*50 as 25 under water, 25 easy on 1min.
    200 all out from dive
    200 ez
    100 stroke all out from dive.
    200 ez.
    9*50 slow perfect swim on 1min

    July 11th
    warm up
    400 free with snorkel
    6x50 catch-up on 1min

    Main sets
    12*50 back 1:00. Working rotation and under waters.
    8*100 kick Dec 1-4. On 2mins

    16*50 open close easy fast on 1min
    4x(100 on 1:25, 100 on 1:20, 50 :45, 50 on :40)
    200 ez

    July 12th
    600 warm up
    4*200 IM on 3:30.
    50*50 10 fly 1:00. 10 back :50. 10 breast 1:00 10 free :45 10 fly :55

    4*100 kick on 2mins
    200 back Fast.
    200 ez

    I would highly recommend the University of Colorado Mesa both for camp and as a great Division 2 school. I had a great opportunity to spend time talking with the aquatic director and a number of the life guards who swam on the team. All very impressive people.
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters GOLD Workout 7/18/17

    by , July 17th, 2017 at 01:52 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 100 2:00 [1:45]
    4 x 100 2:15 [2:00] 50st/50fr
    4 x 50 1:00 [1:00] choice

    Kick set
    1 x 200 5:00 [4:30]
    3 x 100 2:30 [2:15] last 25 fast

    Main set
    RD1 Stroke choice
    1 x 50 1:15 [1:15] easy
    1 x 50 1:15 [1:15] fast
    1 x 50 1:15 [1:15] easy
    2 x 50 1:15 [1:15] fast
    1 x 50 1:15 [1:15] easy
    3 x 50 1:15 [1:15] fast
    1 x 50 1:15 [1:15] easy
    4 x 50 1:15 [1:15] fast

    RD2 Freestyle
    1 x 50 1:00 [1:00] easy
    1 x 50 1:00 [1:00] fast
    1 x 50 1:00 [1:00] easy
    2 x 50 1:00 [1:00] fast
    1 x 50 1:00 [1:00] easy
    3 x 50 1:00 [1:00] fast
    1 x 50 1:00 [1:00] easy
    4 x 50 1:00 [1:00] fast

    Freestyle/pull set
    3 x 100 1:40 [1:30] long & strong
    3 x 100 1:35 [1:20] neg split
    3 x 100 1:30 [1:15] desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters GOLD Workout 7/17/17

    by , July 14th, 2017 at 03:44 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:15 [4:45]
    2 x 150 3:15 [3:00] 75IM/75free
    3 x 100 1:45 [1:30]
    4 x 50 1:00 [1:00] up tempo

    Kick set
    3 x 100 2:30 [2:15]
    6 x 50 1:20 [1:15] desc 1-3/4-6

    Main set
    5x
    1 x 50 1:15 [1:15] easy free
    1 x 50 1:15 [1:15] drill
    1 x 100 2:15 [2:15] fast
    [RD1 fly, RD2 back, RD3 brst, RD4 free, RD5 IM]
    [Fly drill: hands/arms underwater recovery...similar to breaststroke pullout]
    [Back drill: double-arm swim]
    [Brst drill: 2 kicks, 1 pull, breathe only during arm cycle]
    [Free drill: catch-up]

    Freestyle/pull set
    1 x 300 4:30 [4:15] long & strong
    3 x 100 1:45 [1:30] desc 1-3
    6 x 50 :55 [:50] desc 1-3/4-6
    6 x 50 :45 [:40] desc 1-3/4-6

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters GOLD Workout 7/14/17

    by , July 13th, 2017 at 09:54 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY, only a one hour practice again today

    Warm up
    1 x 200 3:00
    2 x 150 3:00 75IM/75free
    3 x 100 1:30
    4 x 50 1:15 kick

    Main set
    3x
    1 x 125 2:00 IM
    3 x 25 :35 sprint
    [125s: RD1 50fly, RD2 50back, RD3 50brst]
    [25s: RD1 fly, RD2 back, RD3 brst]

    Freestyle/pull set
    4x
    1 x 150 2:10 [2:00]
    2 x 75 1:05 [1:00]
    3 x 50 :50 [:40]

    Warm down
    2 x 50 1:00

    Total: 3500
    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters GOLD Workout 7/13/17

    by , July 12th, 2017 at 02:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY - only have one hour of pool time today

    Warm up
    4 x 100 1:45
    4 x 75 1:30 50st/25fr
    4 x 75 1:45 kick build to fast
    4 x 50 1:00 desc

    Main set
    2x
    3 x 75 1:30 IM
    3 x 50 :50 free
    3 x 25 :40 stroke choice

    Freestyle/pull set
    3 x 125 2:00 desc 1-3
    3 x 125 1:50 desc 1-3
    3 x 125 1:40 desc 1-3
    1 x 125 warm down

    Total: 3350
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters GOLD Workout 7/12/17

    by , July 11th, 2017 at 12:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

    Kick set
    5 x 100 2:30 [2:15] last 25 fast

    Sprint set
    4x
    1 x 100 2:15 [2:00] easy
    1 x 100 2:15 [2:00] fast
    [RD1 IM, RD2 best stroke, RD3 stroke choice, RD4 free]

    Freestyle/pull set
    4x
    1 x 200 3:20 [3:00] long & strong
    1 x 50 1:00 [1:00]
    1 x 50 :50 [:50]
    1 x 50 :40 [:40]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized