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  1. Sarasota Y Sharks Masters 5:30 AM Workout 01/29/2015

    by , January 28th, 2015 at 12:47 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick

    12 X 50--choice-- 1:10
    #3-6-9-12 are fast

    4 X (3 X 100 1:45 #3 on 3:00
    Swims 1/2 are moderate free--#3 is choice @ 100%

    1 X 800 pull
    Descend by 200's

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  2. Wed Jan 28th, 2015 SCY

    by , January 28th, 2015 at 11:35 AM (Ande's Swimming Blog)
    Wed Jan 28th, 2015

    Whitney Coached
    Diving Well 6:00 a.m. to 7:30

    swam with Mike V, Charlie Moore, Jim Sauer, & Paul Walker

    Warm up
    3 x 400

    Main Set

    50 Drop Outs Freestyle
    start at :60, interval drops 1 sec after each repeat
    stopped at 33

    200 easy

    50 Drop Outs kick
    start at :60, interval drops 1 sec after each repeat
    stopped at 40

    400 done 75 easy 25 fast

    Next Meets:

    Considering:

    April 3-5, 2015
    South Central Zone — Spring Short Course Zone Championships
    Rice University, Houston, TX



    Apr 23 - 26
    Masters SCY Nats in San Antonio
    Meet Info
    Order of Events
    Categories
    Swim Workouts
  3. Sleep Swimming thru warmup

    by , January 28th, 2015 at 08:19 AM (Mixing it up this year)
    I got paged last night at 1:30 and worked till 2. I am the queen of sleep swimming. Just swim and when thru your closed eyes it starts getting lighter just open long enough to turn and go back to sleep. That is the nice thing about the positioning of the lights in our pool, right at the sides.

    500 free
    500 free kick w/zoomers
    500 free w/paddles & bouy in 7:02
    400 IM in 6:55
    300 free kick w/zoomers
    200 fly in 3:29
    100 free build the kick

    Total 2500 yards
    Categories
    Swim Workouts
  4. 1|27|15 weights

    by , January 27th, 2015 at 09:42 PM (Blog)
    Warmed up with various light resistance activities for 15 min

    3x the following superset:

    reps exercise resistance
    20 DB ovhd snatch 35lb DB's
    10 deadlifts 135lb
    10 plank position knee pulls n/a


    Took 14 minutes to complete entire workout excluding warmups. As brief as it was, it really packed a punch. I feel content. Had to take 4 breaths per rep near end of the deadlifts.

    Updated January 27th, 2015 at 09:48 PM by __steve__

    Categories
    Uncategorized
  5. Week 122 - Tuesday

    by , January 27th, 2015 at 05:35 PM (After a long rest)
    My wife and daughter headed to 5th grade camp today. Last night and quite honestly Saturday and Sunday night they were packing. They had planned for cold weather but this week it's suppossed to be close to 80F with a chance of rain. As such they have packed at least twice and as I left for the pool this morning it looked like they were going for a month not 3 days. I had a great night of sleep whereas my poor wife had a really night worrying about the trip.

    Today was was weights and a recovery swim.

    Weights
    10 mins vasa swim trainer
    3x(leg press, leg extension, lunges, squats, leg curls) 10,8,6 reps by round with increasing weight, 80%, max, fail
    10 mins of abs done as 2x(flutter kick, crunches, leg extension, planks, flutter kick) 45 seconds on, 15 seconds off

    I have significantly increased my max weights the past month and despite my legs hurting I am pleased with my progress.

    Swim
    400 free with snorkel
    6x50 catchup on :45
    6x100 swim on 1:20
    200 easy

    I felt like jello after weights but I felt ok by the new today.

    Categories
    Swim Workouts
  6. Tuesday, Jan. 27

    by , January 27th, 2015 at 05:34 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    100 chest press fly
    8 x 25 shooters w/fins @ :45
    100 EZ

    Main sets:

    4 x 25 overkick free @ :40
    50 EZ

    6 x 25 burst SDK + cruise @ 1:00
    100 EZ

    1 x 50 AFAP fly w/fins (23)
    200 EZ

    10 x 25 AFAP @ 1:00
    -- fly w/fins
    -- all 10s
    300 EZ

    4 rounds: (think I did 4 rounds, might have been 3 ... brain fart)
    4 x 25 IM order @ 100 pace @ :30
    1 x 25 fast kick @ :30
    75 EZ

    100 EZ

    Total: 3100


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

    Pretty tired after that effort. The 10 x 25 AFAP @ 1:00 is not as easy as you would think, especially if you're not breathing. I think tomorrow, I'll try to get in an easy recovery swim and I have a 90 minute massage booked. Need it! Then I think I'll start resting for the Auburn meet. I haven't had an easy week+ in a long time, so it will probably be good for the body too.
    Categories
    Swim Workouts
  7. Staying Young

    by , January 27th, 2015 at 04:11 PM (Sports Medicine Blog)
    The New York Times reported on an article that appeared recently in The Journal of Physiology that looked at the influence that being physically active has on aging. The researchers evaluated 85 men and 41 women between the ages of 55 and 79 who bicycled regularly. The men had to be able to ride at least 62 miles in 6.5 hours and women 37 miles in 5.5 hours. The researchers compared the testing results against the data from previous studies on older people and against each other. Not surprisingly to Masters swimmers, the cyclists did not show their age in many parameters: level of balance, reflexes, metabolic health, and memory ability. Many of these are measures that reflect how well an individual will function in the world. With all this good news there are still some facets of aging that are inevitable: a decrease in aerobic capacity, endurance and strength with advancing age. However, the athletes still showed less decline than their sedentary counterparts.

    Updated January 27th, 2015 at 04:16 PM by Editor

    Tags: aging
    Categories
    Uncategorized
  8. Welcome to the new USMS Sports Medicine Blog!

    by , January 27th, 2015 at 03:58 PM (Sports Medicine Blog)
    The members of the USMS Sports Medicine and Science Committee will be posting information that we feel would be of interest to Masters swimmers. We’ll share articles, studies, research, and post answers to some of the frequently asked questions we receive.

    The members of the Committee will take topic suggestions and answer general questions in the comments, but the information shared here is not meant to replace professional or medical care—please consult your own healthcare provider with specific or personal questions about any health concerns you have.

    In addition, we’re all USMS volunteers, so your patience with our response time is much appreciated.

    We encourage you to subscribe to this blog so that you’ll receive email notifications when new items are posted.

    Yours sincerely,

    Jessica Seaton, DC
    Chair, Sports Medicine Blog Subcommittee,
    USMS Sports Medicine and Science Committee
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters 5:30 AM Workout 01/28/2015

    by , January 27th, 2015 at 02:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 150 2:45 2:30
    3 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick 1:15

    1 X 100 free 1:45
    1 X 100 IM 2:00
    1 X 100 best stroke 2:15
    Three rounds

    2 X (4 X 200 3:20
    Descend each round 1-4 and negative split all swims.

    WARM DOWN: 4 X 50 easy

    4400M
    Categories
    Swim Workouts
  10. That Evil stroke creeps in

    by , January 27th, 2015 at 08:21 AM (Mixing it up this year)
    Today I jusst needed something different so it was a breaststroke kind of day.

    500 Free
    500 free kick w/zoomers

    4x50@1:15 breast pull w/paddles
    200 accordian drill w/snorkle
    200 breast scull w/snorkle
    200 breast kick
    200 breast for time 3:50

    5x100@1:45 free

    Total 2500 yards
    Categories
    Swim Workouts
  11. Workout 01/26/15: One Hour Swim

    by , January 26th, 2015 at 10:48 PM (Maple Syrup with a Side of Chlorine)
    I had planned to do this swim tomorrow night at Masters practice, but with the Nor'Easter bearing down on New England the Rec has announced that the facility will be closed all day tomorrow (along with Preston's school). I won't be back in the water until Friday so tonight became the night for the OHS! Preston took splits on my way to a total of 4257 yards, which is just over 300 yards less than last year. Given where I am with my physical state, I am happy with the results. Plus it will add to team New England Masters in our bid to three-peat as National OHS Champions!

    We are all home tomorrow (my regular day off) so keeping up with snow removal should not be a problem. I haven't had to use the show blower yet this year, and today while gassing it up I discovered what appears to be a cracked gasket, so it will be all human power for Tuesday!
  12. Week 122 - Monday

    by , January 26th, 2015 at 06:14 PM (After a long rest)
    I had an awful night of sleep. I was up and down all night and put it down to the amount of water I drank yesterday and the fact I have a lot going on at work and I could not turn it off last night. I still felt really good in the pool which is strange but it was today's reality.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    10x300 pull with paddles on 4mins alternating fast and strong where strong was to holding a low stroke count.
    8x100 kick fast on 2mins
    3x100 fly on 1:45

    warm down
    100 easy

    i was holding 2:58-3:00 on the fast 300s and 3:05s on the strong ones. My stroke count with paddles is around 11 on the fast ones and 9-10 on the strong. I felt good. I was not expecting a fast kick set and did not do so hot but was able to hold an average of 1:22. The fly was sort of a weird one at the end today but I pretty much just used these as an easy warm down.
    Categories
    Swim Workouts
  13. Mon Jan 26th, 2015 SCY Semi Double: 5:00 am & NOON

    by , January 26th, 2015 at 04:33 PM (Ande's Swimming Blog)
    Mon Jan 26th, 2015

    Swam Fast Friday & part of Sat but not Sun

    Whitney Coached
    Main pool & Diving Well 5:00 a.m. to 6:30
    dove in 5 min late
    swam with Todd, Mike V & UT Charlie Moore & Catherine Wagner
    Beside Gull, Kristy, Larry, Joe, & Ned

    Warm up
    ?
    went around 500

    Main Set

    3 x 500
    1:00 rest between each
    1st 70%, then 80% then 90%

    200 done 100 FL k, 75 FL dr, 25 FL fast

    3 x 400
    1:00 rest between each
    1st 70%, then 80% then 90%

    200 done 100 BK k, 75 BK dr, 25 BK fast

    3 x 300
    1:00 rest between each
    1st 70%, then 80% then 90%

    200 done 100 BR k, 75 BR dr, 25 BR fast



    Mon Jan 26th, 2015 NOON

    Whitney Coached
    Main pool NOON to 1:00 pm
    dove in on time
    swam with Jim Sauer,
    Beside Killeen, Larry,

    Warm up
    500

    Main Set

    3 x 500
    1:00 rest between each
    1st 70%, then 80% then 90%
    went 5:50, 5:34, 5:30

    200 done 100 FL k, 75 FL dr, 25 FL fast

    3 x 400
    1:00 rest between each
    1st 70%, then 80% then 90%

    200 done 100 BK k, 75 BK dr, 25 BK fast

    calf started cramping so I got out.


    Next Meets:

    Considering:

    April 3-5, 2015
    South Central Zone — Spring Short Course Zone Championships
    Rice University, Houston, TX



    Apr 23 - 26
    Masters SCY Nats in San Antonio
    Meet Info
    Order of Events

    Updated January 28th, 2015 at 11:31 AM by ande

    Categories
    Swim Workouts
  14. Sun-Mon, Jan 26-27

    by , January 26th, 2015 at 03:57 PM (The FAF AFAP Digest)
    Sunday:

    Went to a 75 minute vinyasa flow class. I can still do back bends fairly easily, but ouch they hurt my wrists so I don't hold them for longer than 10 seconds. I'm definitely leery about doing the straight arm side plank with the leg in the air. Can do it, and did it for a few seconds, but I think it's likely bad for the shoulders. And mine were a little sore today ...


    Monday: Swim/SCY/Solo @ Pitt

    Warm up:


    usual 900

    Main sets:

    8 x 25 burst SDK + cruise @ 1:00
    100 EZ

    4 x (5 x 50 @ w/fins 1:30 + 150-200 EZ)
    1 = 15 AFAP + 35 EZ
    2 = 25 AFAP + 25 EZ
    3 = 35 AFAP + 15 EZ
    4 = EZ
    5 = AFAP

    -- 2 x breast, 1 x fly, 1 x dolphin kick
    -- pretty darn tired by the end

    6 x 50 DPS free w/paddles
    100 EZ

    bungee cordz work: (call it 200)
    -- breast & free & back w/paddles
    -- some streamline jumps off the wall with the cord tight
    100 EZ

    Total: 3650


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


    My shoulder are a little fatigued and sore, so I may wait to do my rehab exercises until tomorrow.

    Article on the lack of strong scientific proof for USRPT. Not as cool as Jazz's epic post, but interesting. http://www.swimmingscience.net/2015/...-evidence.html. I noticed that in another article Mullen wrote questioning Rushall's dryland stance, Rushall kind of went after Mullen in his comment: http://www.swimmingworldmagazine.com...land-training/
    Categories
    Swim Workouts , Yoga
  15. 1|26|15 LCM

    by , January 26th, 2015 at 02:23 PM (Blog)
    LCM

    WARMUP
    1500 drill with fins, with/without snorkel
    100 backstroke with fins

    SET 1
    3 x 100 free on 3:00 as 50 fast / 50 easy
    • fasts: (breathe left) 27, (breathe right) 27, (snorkel) 27

    SET 2
    10 x 25.6 hypoxic free on 1:00 in 12.8m area, odds - with fins / evens - without
    • 14 - 15's

    SET 3
    256 free in 12.8m area with snorkel and fins

    KICK 1
    256 flutter kick in 12.8m area

    KICK 2
    4 x 50 flutter kick on 2:00





    Drylands on 24 and 25, probably stretch and yoga tonight
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters 5:30 AM Workout 01/27/2015

    by , January 26th, 2015 at 01:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    4 X 100 1:40 1:30
    3 X 100 KICK 2:10 2:10
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 2:15
    1 X 75 1:30
    1 X 50 1:00
    1 X 25 1:00
    Four rounds. 100's: fly 75's:back 50's:breast 25's:free

    3 X 100 1:30 1:20 1:15
    4 X 50 :40 :45 :50
    Three rounds, swim or pull.
    Round 1 intervals left, 2 middle, 3 right

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  17. The one hour postal

    by , January 26th, 2015 at 08:31 AM (Mixing it up this year)
    This was the last day I was not on call so I got it done. Had some issues the last 5 minutes with pushing my heart rate too high so had to switch to back stroke, thus limiting my ability to hit 4000 in 1 hour.

    Went 3875 in one hour followed by 125 EZ to make a total of 4000
    Categories
    Swim Workouts
  18. Workout 01/25/15: afternoon

    by , January 25th, 2015 at 09:36 PM (Maple Syrup with a Side of Chlorine)
    I had a fun time chaperoning my son's high school dance last night - even brought back some of the moves from the 80's ...

    (that is me doing the worm)

    After work today I chipped away at the ice built up at the the bottom of the driveway since we forecasted to have a Nor'Easter come in tomorrow night. Then I headed to the pool and swam into Greg and Kevin and we did an abbreviated reprise yesterday's workout ...

    200 free/200 back
    15 min swim (1050 yds)
    6 x 50 free on :50
    6 x 50 free on :45
    100 easy and out
    (Solo-ish/Rec/2150 yds/45 min)

    Updated January 26th, 2015 at 08:34 AM by rxleakem

    Categories
    Swim Workouts
  19. An easy day mostly leggs

    by , January 24th, 2015 at 04:39 PM (Mixing it up this year)
    After yesterday's hard workout, an easy one was in order. Plus it was hot at the Y.

    500 free
    500 free kick w/zoomers
    5x100@1:30 free w/paddles & bouy
    500 free kick w/zoomers
    300 Breast kick
    200 free kick

    Total 2500 yards
    Categories
    Uncategorized
  20. Week 121 - Saturday

    by , January 24th, 2015 at 01:17 PM (After a long rest)
    Practice was at 6am this morning instead of our usual 7am slot due to the district high school meet at our pool. I had a great night of sleep last night and despite today being the 16x100 race pace set which I have a love hate relationship(I love the affects at the end of the season, and I hate swimming it because it brings a whole new meaning to pain) with I was excited to go to the pool this morning.

    We we had a good turnout today and most lanes had 2-3 people in them. Unlike how we usually train the pool was setup for the meet so we swam length wise as opposed to cross wise. At time this can make it challenging to hit turns at the bulkhead end of the pool but it's good to get some practice with this setup.

    Warm up
    4x200 descend 1-4 on 3mins with snorkel
    8x50 overkick on 1min
    6x100 pull with paddles on 1:20 getting heart rate up

    main set
    16x100 free at 500 race pace on 2mins

    warm down
    200 easy

    i held 1mins on the pull set and felt pretty long and relaxed today. On the 16x100 I mentally have been breaking the set into 4 groups of 4x100 which has really helped with mentally not getting too far ahead of where I am and mentally quitting. Today I was mr consistent going 56/57 throughout. This is so far from an easy set but somehow I am getting the hang of how to swim this set and we probably need to reduce the send off time by 10 seconds. I believe this is the 3rd time in a row I have made all of these at or faster than my goal time.

    After er swimming I did a double yoga class. Both were primarily stretching focused but I did work up a good sweat and felt pretty good by the end. I really like doing the yoga after I swim and using it as a way to stretch and work on core. I really want to do the power yoga but it does not work with my home life schedule(or at least that's what my wife tells me&#128515 so I have not fought that battle and instead enjoy what I can do.
    Categories
    Swim Workouts
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