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  1. USMS Clinic Course for Coaches

    by , March 14th, 2017 at 03:52 PM (Questions from Coaches)
    Q: Why should I attend the USMS Clinic Course for Coaches?

    A: Frankly, the demand from adults seeking stroke development clinics far outweighs the supply of clinics provided by well-trained coaches with stroke technique skills. USMS developed the Clinic Course for Coaches (CCC) to increase the supply of Masters coaches who desire the pathway and skills necessary to host a successful clinic. This course provides coaches with a proven method to build a more efficient stroke through a series of progressive drills isolating specific body mechanics.

    Many Masters coaches have strong stroke correction skills which serve them well during swim practice or a private lesson. However, the objective of a stroke development clinic is to provide a group of swimmers, of all ability levels, stroke improvement that is measurable both subjectively and objectively and is sustainable.

    Masters coaches attending the CCC receive:
    A classroom presentation that includes:

    • Instructions to conceptualize, plan and implement a successful clinic.
    • A detailed timeline for the clinic delivery leading up to and during the clinic
    • A proven instructional method delivered through a specific series of drills and skills that isolate specific body mechanics and progressively builds a more efficient stroke.
    • Narrated drill videos (available to the coach after the course.)

    On deck experience during a stroke development clinic including:

    • Watching a mentor coach deliver the clinic as instructed in the classroom and course textbook
    • Feedback from mentor coaches
    • Practical experience with actual Masters swimmers

    So, if you want to learn how to put on a clinic and what to do during a clinic, you should consider attending one of the CCC listed here.
  2. The sub-continent, sobriety and the slog back

    by , March 14th, 2017 at 07:29 AM (Of Swimming Bondage)
    I got home this Saturday afternoon after a glorious 3.5 week trip to Nepal and India. The main reason for the trip, volunteering with Habitat for Humanity in Nepal, was my wife's 50th birthday gift** to me, but we tacked on a week together vacationing in India and then I added another 8 days to work from my company's office near Delhi. I have done some pretty cool trips in my life, but this really topped the list. The work in Nepal was hard, brute force physical labor digging and building the foundation for houses; the ultimate 'functional training' workout. While it was hard for all of us North Americans to keep up with the work ethic and productivity of the Nepalis we built with, I actually surprised myself with how well I did. As you might imagine, I didn't swim much, but managed a few new pools and wrote about it here - https://www.1001pools.com/single-pos...-Sub-Continent.

    Today marks my 113th day of sobriety since I decided late last November to try out life without alcohol through at least the end of 2017. So far, I'll have to say that the experiment is going smashingly well. One of the biggest impacts I found was my ability to adjust to the other size of the world time zones, both on the trip to Nepal and now on the return. I still had some issues, but as it's a 12.75 hour time difference, I was amazed that I felt on the Nepal timezone by about 4th/5th day of being there. I've been sleeping well enough since I got home and seem to be on the same track for recovery here. The two big daily impacts of this choice, though, are quality of sleep and then focus throughout the day. I took my first drink at the end of my freshman year of college, spring of 1986; I'm not sure I'm going to balance those 30 years out with 30 years of complete sobriety, but, at least for now, I'm seeing nothing but upsides from this choice.

    This week marks the official start of what will likely be a long slog back to swimming and racing shape. I was religious about doing my home shoulder PT exercises while traveling and, aside from a couple of days of pain on the trip, have been feeling pretty good. I saw my PT on Monday and I'm now on an every-other-day swim schedule. This week I'm just going about 1K each workout, with much of it still kicking, but will start to gradually increase both the overall volume and the swim volume. He wants to see how I adapt to this, with the goal of continuing formal PT 1-2x per week (and home PT 2-3x per week) until I get back to about 75% of my prior volume and intensity. He thinks that, if I can get there pain-free, he'll release me from in-office PT and send me on my way forward. I'm going to be very cautious about this - my mid/longer term goals are to be back racing in the SCM season (but without great expectations for times), but then be ready to race fast next spring at the Indianapolis nationals. We shall see how that goes!

    ** A bit early since I don't "age up" until the end of the month
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters GOLD Workout 3/14/17

    by , March 13th, 2017 at 12:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    3 x 50 stroke 1:10
    1 x 200 3:00
    3 x 50 stroke 1:10
    4 x 100 1:30

    Kick set
    4 x 100 last 25 fast 2:15

    Freestyle sprint set
    3x
    1 x 50 easy 1:45
    1 x 100 85% 1:30

    IM/stroke set
    6 x 25 2 of each stroke :40
    6 x 50 2 of each stroke 1:10
    *break 30 seconds
    1 x 200 IM strong 3:30

    Free/pull set
    2x
    4 x 200 3:00
    #1: 25 mod, 100 strong, 75 mod
    #2: 50 mod, 100 strong, 50 mod
    #3: 75 mod, 100 strong, 25 mod
    #4: 100 mod, 100 strong]

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters GOLD Workout 3/13/17

    by , March 12th, 2017 at 01:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    3 x 100 1:30
    6 x 50 stroke 2 of each 1:10
    4 x 75 last 25 strong 1:10

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

    IM/stroke set
    2x
    3 x 50 stroke 1 of each 1:10
    1 x 100 IM 1:50
    6 x 25 stroke 2 of each :40
    1 x 100 IM 2:00

    Free/pull set
    3 x 200 neg split 3:00
    6 x 50 desc 1-3/4-6 :50
    3 x 100 last 25 strong 1:30
    6 x 50 strong :45

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  5. Workout 03/11/17: morning

    by , March 11th, 2017 at 12:42 PM (Maple Syrup with a Side of Chlorine)
    Continued our transition to some speed work as well as race-specific preparation. Our 6th Annual Monumental Masters Mini Meet will take place in two weeks, Saturday, March 25th. I serve as meet director and we welcome swimmers from western New England, upstate NY, and even NJ to the southwestern corner of Vermont for a fun day of competition. If you are in the area stop by, as we have arts, restaurants, and history to explore after the meet is over!

    200 swim/100 kick/200 pull

    4 x
    - 50 DPS on 1:00
    - 150 Pull on 2:45

    2 x
    - 50 DPS
    - 75 DPS and 25 Fast

    50 ez

    4 x 25 burst and cruise - race start instructions and practice
    1 x 50 ez
    4 x 25 burst and cruise - working on relay starts
    100 loosen and out
    [Masters/Rec/2100 yds/65 min]
    ------------------------------------

    Updated March 12th, 2017 at 10:22 PM by rxleakem

    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters GOLD Workout 3/10/17

    by , March 8th, 2017 at 04:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:10
    2 x 150 2:30
    4 x 75 IM/stroke 1:30
    3 x 100 1:30
    4 x 50 descend :50

    Kick set
    4 x 125 last 25 fast 2:45

    IM/stroke set
    4x
    1 x 50 stroke 1:15
    1 x 25 free easy :45
    1 x 75 IM/stroke strong 1:30
    RD1 fly, RD2 back, RD3 breast, RD4 choice

    Free/pull set
    4 x 200 neg split 3:00
    4 x 150 last 50 strong 2:15
    4 x 100 descend 1:30
    4 x 50 strong :45

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters GOLD Workout 3/9/17

    by , March 8th, 2017 at 12:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    4 x 75 IM 1:30
    3 x 100 1:30
    4 x 75 kick 1:45
    6 x 50 desc 1-3/4-6 :55

    Free sprint set
    1 x 50 easy 1:15
    1 x 50 fast 85-90% 1:00
    1 x 50 easy 1:15
    2 x 50 fast 85-90% 1:00
    1 x 50 easy 1:15
    3 x 50 fast 85-90% 1:00
    1 x 50 easy 1:15

    IM/stroke set
    1 x 25 fly :40
    1 x 50 back 1:05
    1 x 75 breast strong 1:30
    1 x 100 free 1:45

    1 x 25 free :40
    1 x 50 fly 1:05
    1 x 75 back strong 1:30
    1 x 100 breast 2:00

    1 x 25 breast :40
    1 x 50 free 1:05
    1 x 75 fly strong 1:30
    1 x 100 back 1:45

    1 x 25 back :40
    1 x 50 breast 1:05
    1 x 75 free strong 1:30
    1 x 100 fly 1:45

    Free/pull set (Charles Denault's favorite set)
    3 x 100 1:40
    1 x 125 1:40

    2 x 100 1:40
    2 x 125 1:40

    1 x 100 1:40
    3 x 125 1:40

    Warm down
    4 x 50 1:00

    Total: 4550
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 3/8/17

    by , March 7th, 2017 at 03:55 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 250 4:30
    4 x 50 stroke 1:10
    1 x 250 4:00
    4 x 50 stroke 1:10
    1 x 250 3:45

    Kick set
    1 x 200 4:30
    8 x 25 sprint kick :40

    IM/stroke set
    1 x 125 IM [50 fly] 2:15
    1 x 125 IM [50 back] 2:15
    1 x 125 IM [50 brst] 2:15
    1 x 125 IM [50 free] 2:15
    1 x 125 IM [50 best stroke] 2:15
    1 x 125 IM [50 choice] 2:15

    Free/pull set
    1 x 400 long & strong 6:00
    2 x 300 negative split 4:30
    3 x 200 descend 1-3 3:00
    4 x 100 last 25 strong 1:30
    5 x 50 strong :50

    Warm down
    4 x 50 1:00

    Total: 4750
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 3/7/17

    by , March 6th, 2017 at 12:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:10
    6 x 25 stroke 2 of each :40
    4 x 100 1:30
    6 x 25 stroke 2 of each :40
    4 x 100 kick 2:10

    Freestyle sprint set
    1 x 50 easy 1:30
    1 x 100 90% 1:30
    1 x 50 easy 1:30
    1 x 50 90% 1:00
    1 x 50 easy 1:30
    4 x 25 sprint :30

    IM/stroke set (John Sylvester's Fav Set)
    4 x 25 :25 [1 of each stroke]
    8 x 25 :30 [2 of each stroke]
    12 x 25 :35 [3 of each stroke]
    16 x 25 :40 [4 of each stroke]

    Free/pull set
    1 x 200 mod 3:00
    2 x 100 neg split 1:30
    4 x 50 descend 1:00
    4 x 50 be consistent :45
    2 x 100 descend 1:20
    1 x 200 best effort 3:00

    Warm down
    4 x 50 1:00
    Categories
    Uncategorized
  10. Having Fun

    by , March 4th, 2017 at 11:37 PM (Elise's Fitness Fun)
    A busy week kept me from getting in much in the way of working out, but still enjoyed what I did.

    Friday
    Did an easy 1000 yard swim. Very easy like a warm-up. Just wanted to stay loose.

    Saturday
    A very active day! Started off this morning with the following swim:

    300 easy warm-up

    8 x 25 drill on :45 - odds are 3 rt/3 Lt/3 full fly, odd are heads-up free

    8 x 25 drill on :45 - odds are 12.5 underwater, 12.5 stroke, evens are double-acting back

    8 x 25 drill on :45 - odds are fly AFAP with fins, evens are kick on back

    100 easy

    1000 yards

    Early this afternoon, I took my dog out to the track and we did a 1.5 mile walk/ run as follows:

    Walk 400 meters

    1600 meters as follows:. Sprint the straights, walk the curves

    Walk 400 meters

    This evening, I bowled 4 games. Hoping to join a league this summer!
    Categories
    Uncategorized
  11. Workout 03/04/17: morning

    by , March 4th, 2017 at 05:37 PM (Maple Syrup with a Side of Chlorine)
    In with the team this morning.

    200 free/100 kick/200 pull
    4 x 100 pull on 2:10 (used blue paddles and snorkel)
    4 x 75 k/s/p on 2:45 (just kicked snorkel and AK)

    Fort speed set that I like to use...
    1 x 25 Fast ... 1 x 50 ez
    1 x 50 Fast ... 2 x 50 ez
    1 x 75 Fast ... 3 x 50 ez
    1 x 100 Fast ... 4 x 50 ez

    I worked with team on turns/streamline as they did 5x50 free
    200 loosen and out
    [Masters/Rec/2150 yds/60 min]
    ------------------------------------
    Good turnout with Eric, Noah, Melissa, Libby, Rebecca, Mary, and Kevin. Trying to remind the body that fast-twitch muscles exist. Also worked on pacing with the 100.
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters GOLD Workout 3/6/17

    by , March 4th, 2017 at 09:11 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

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

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

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

    IM/stroke set
    3x
    2 x 50 stroke 1:15 [1:10]
    1 x 50 free easy 1:15 [1:10]
    1 x 50 stroke, strong 1:45 [1:30]
    [RD1 fly, RD2 back, RD3 breast]

    Warm down
    4 x 50 1:15 [1:00]

    Total: 4000
    Categories
    Uncategorized
  13. Few Swims

    by , March 2nd, 2017 at 03:22 PM (The FAF AFAP Digest)
    Friday, 2/24: Swim/SCY @ Sewy

    600 various
    10 x 25 power kicks
    50 EZ
    7 x 50 various
    5 x (8 x 25) @ :55, :50, :45, :40, :35
    I did
    R1 = fast
    R2 = 100 pace
    R3 = 100 pace
    R4 = odds shooter
    R5= odds shooter
    100 EZ

    Total: 2350



    Tuesday 2/28

    around 2000 @ LA Fitness
    can't remember what I did, nothing strenuous, a few 100 pace 25s



    Wed 3/1: Swim/SCY @ Pitt

    250 various (got in a bit late)
    8 x 50 kick (they were doing something else)
    8 x 50 kick
    50 EZ
    12 x 25 kick @ :45, pretty fast
    3 x 50 EZ (they were doing 100 IMs)
    12 x 25 kick @ :50, pretty fast
    3 x 50 EZ
    -- got out a bit early

    Total: 2000



    ~~~~~~~~~~~~~~~~~~~~~~~~~~


    So, I've been getting in the pool once in awhile. I have to say that I am very unmotivated. It's dull as dirt to just kick with your arms at your side. And without a meet to plan for ... eh. I have been on the treadmill quite a bit. Unfortunately, I also strained my thoracic area somewhat. Not sure how. Probably just doing a lot of casual pulling and and hauling with my arm (groceries, car doors, chopping). I have to actively think about my 10 lb limit. In other news, my insurance company denied coverage for my angioplasty. I must say, I didn't see that one coming. My dr submitted an appeal without me even asking. He said it was the first time he'd ever had a denial of coverage for this procedure. If they deny coverage again, I will be appealing and suing. Really outrageous. Any least my next appointment is in just 3 weeks. Fingers crossed for the all clear. Though I know that if I am cleared, I will have to proceed very slowly and cautiously.

    Updated March 2nd, 2017 at 03:53 PM by The Fortress

    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters GOLD Workout 3/3/17

    by , March 2nd, 2017 at 02:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 100 2:00 [1:45]
    6 x 50 1 easy/1 strong 1:00 [1:00]
    2 x 100 2:00 [1:45] IM
    6 x 50 1 easy/1 strong 1:00 [1:00]
    4 x 100 kick, last 25 strong 2:30 [2:15]

    IM/stroke set
    1 x 200 IM 4:00 [3:30]
    1 x 50 free easy 1:15 [1:15]
    1 x 150 IM 3:00 [2:45]
    1 x 50 free easy 1:15 [1:15]
    1 x 100 IM 2:00 [1:45]
    1 x 50 free easy 1:15 [1:15]
    3 x 50 stroke choice 1:15 [1:15]
    1 x 50 free easy 1:15 [1:15]

    Free/pull set
    2 x 200 last 50 strong 3:20 [3:00]
    1 x 400 neg split 6:40 [6:00]
    2 x 100 descend 1:40 [1:30]
    1 x 200 neg split 3:20 [3:00]
    4 x 50 build :50 [:45]
    1 x 100 best effort 1:40 [1:30]

    Warm down
    4 x 50 1:15 [1:00]

    Total: 4100
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 3/2/17

    by , March 1st, 2017 at 02:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 1:45
    4 x 75 50st/25fr 1:30
    3 x 100 1:30
    4 x 75 last 25 strong 1:15

    Kick set
    4 x 50 1:10
    6 x 25 sprint kick :40

    Freestyle sprint set
    1 x 50 easy 1:00
    1 x 200 90% break 10 seconds at 100 3:30
    1 x 50 easy 1:00
    2 x 100 90% 2:30
    1 x 50 easy 1:00
    4 x 50 strong :45

    IM/stroke set
    3x
    1 x 50 25st/25fr 1:15
    1 x 50 stroke 90% 1:30
    1 x 50 free easy 1:00
    1 x 50 stroke 90% 1:30
    1 x 50 free easy 1:00
    [RD1 fly, RD2 back, RD3 breast]

    Free/pull set
    1 x 500 long & strong 7:00
    2 x 200 last 50 strong 2:45
    3 x 100 descend 1:20

    Warm down
    4 x 50 1:00

    Total: 4450
    Categories
    Uncategorized
  16. Shifting Sands (MarchApril 2017)

    by , March 1st, 2017 at 12:00 AM (SWIMMER Editorials)
    The March-April issue is traditionally our open water issue, in which we feature a variety of open water swimmers and adventures, and youll find some excellent ones inside.

    In our cover story, Elaine K. Howley explores marathon maven Sarah Thomass lifelong journey to a record-breaking 80-mile swim down Lake Powell from Utah to Arizona in October 2016. Accompanying the feature are beautiful images created by fellow marathon swimmer Ken Classen.

    In this issues Splashback piece, Howley also explores the somewhat obscure history of Bert Thomass 1955 swim across the cold and treacherous Strait of Juan de Fuca and introduces us to Andrew Malinak, a USMS member whos carrying on the tradition of marathon swimming in the Pacific Northwest.

    USMS partner SwimTrek shares a few images of exotic tripsthe kind of trips that appear on a lot of bucket lists these daysin Lens (Perspectives, page 4).

    Terry Heggy gets some open water efficiency advice from longtime marathon swimmer and coach Marcia Cleveland in Ask the Coach, on page 8 in the Training and Technique department. Also in T&T, Elaine K. Howley gives us some tips on how to prevent cramps in open water as well as what to do if you get one. She also gets some training advice from frequent open water race champion Ricardo Valdivia.

    But great open water content isnt the only thing in this issue. The March-April issue has evolved in recent years to include inspirational adult learn-to-swim stories.

    Our Swimming Saves Lives Foundation promotes a national campaign to recognize April as Adult Learn-to-Swim Month, now in its fourth year. With each passing year, as more swimmers and coaches become certified ALTS instructors, weve found that their stories are every bit as inspiring as the stories of their students who are learning to swim.

    In Swimming Life (page 6), Gretchen Sanders introduces us to Charlie Simmons, a retired U.S. Army Special Forces soldier and certified ALTS instructor. Simmons learned to swim as a young African-American boy in the 1950s, and ended up becoming a legendary swim instructor in the Army, teaching, swimming, and soldiering all over the globe. Hes now retired and wants to continue teaching adults to swim so that they can teach their children and grandchildren.

    A 10-year-old grandchild is who inspired Larry Crockett to learn to swim, and Linda Brown-Kuhn shares his learn-to-swim story, along with the stories of Cynthia Bradshaw and Fang Schmitz, in Discovering a New World in the Water on page 36.

    Recently published at usms.org is a first-person ALTS story, with accompanying video, told by both student Mari Soliman and instructor Megan Lassen. USMS has certified more than 800 instructors in the past two years, with 400 more coming onboard in 2017.

    Lastly, Elaine K. Howley, our managing editor, award-winning writer, and resident marathon swimming expert, has accepted an exciting new opportunity. Fortunately for us and for SWIMMER readers, shell still be writing the great stories shes been known for over the past eight years.

    Our new managing editor, Daniel Paulling, a lifelong swimmer and award-winning sportswriter whos covered Major League Baseball and NFL and SEC football, has just arrived. We look forward to working with him to bring more swimming stories to life in these pages and online. He and the rest of the publications staff can be reached at publications@usms.org.

    Know of a great story? Pitch it here.

    Updated December 30th, 2017 at 03:26 PM by Editor

    Categories
    Staff Blogs
  17. Workout 02/28/17: evening

    by , February 28th, 2017 at 09:29 PM (Maple Syrup with a Side of Chlorine)
    2 x [150 swim/50 kick/100 pull]
    6 x 50 on 1:00 even pace

    3 x
    - 25 easy/25 build/50 DPS
    - 25 FAST/75 DPS
    - 75 ez/25 FAST

    8 x 25 on :40 (odds easy, evens fast)

    200 loosen and out
    ----------------------
    [Masters/Rec/2200 yds/50 min]

    Good swim tonight, my first time with the team is quite a while. Eric, Tim and Carol were there as well as newish swimmers Noah and Devin. I have scheduled our local mini meet for the last Saturday in March here in southwestern VT, so the plan is to transition to some quality efforts and fast swimming.
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters GOLD Workout 3/1/17

    by , February 28th, 2017 at 03:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:45 [3:15]
    2 x 100 1:45 [1:45]
    6 x 50 stroke 2 of each 1:10 [1:10]
    2 x 100 1:45 [1:30]
    4 x 50 descend 1:00 [1:00]

    Kick set
    1 x 200 5:00 [4:30]
    6 x 50 1:15 [1:15]

    IM/stroke set
    3x
    3 x 50 stroke 1:10 [1:10]
    1 x 50 free easy 1:00 [1:00]
    1 x 100 IM 2:00 [1:45]
    [RD1 fly, RD2 back, RD3 breast]

    Free/pull set
    2x
    1 x 400 neg split 6:40 [6:00]
    1 x 200 last 50 strong 3:20 [3:00]
    1 x 100 strong 2:00 [2:00]

    Warm down
    4 x 50 1:15 [1:00]

    Total: 4100
    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters GOLD Workout 2/28/17

    by , February 27th, 2017 at 02:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    6 x 50 1:00
    12 x 25 stroke, 4 of each :40
    3 x 100 descend 1:30
    2 x 150 kick, last 50 strong 3:15

    Freestyle sprint set
    3x
    1 x 100 25easy/25strong 1:45
    1 x 50 mod 1:00
    1 x 100 90% 2:00

    IM/stroke set
    3x
    1 x 100 25st/25fr 1:45
    1 x 50 free mod 1:00
    1 x 100 stroke 90% 2:15
    [RD1 fly, RD2 back, RD3 breast]

    Free/pull set
    3 x 150 long & strong 2:15
    3 x 150 last 50 strong 2:10
    3 x 150 descend 1-3 2:00
    1 x 150 warm down 2:30

    Total: 4500
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters GOLD Workout 2/27/17

    by , February 26th, 2017 at 09:59 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 300 5:30
    4 x 75 1:30 IM
    3 x 100 1:30
    6 x 50 1:00 descend 1-3/4-6

    Kick set
    1 x 100 2:15
    8 x 25 :45 sprint kick

    IM/stroke set
    1 x 300 5:30 IM
    6 x 25 :40 fly
    1 x 200 3:30 IM
    6 x 25 :40 back
    1 x 100 1:45 IM
    6 x 25 :40 breast

    Free/pull/kick set (Julie Salvetti's Fav Set)
    5 x 300 5:15 [pull, kick, fast swim by 100...continuous]
    [Use paddles, pull buoy, and fins. Drop pull bouy at turn for kick.]

    Warm down
    4 x 50 1:00

    Total: 4250
    Categories
    Uncategorized