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  1. 2x workout not so sure, for me

    The past 2 weeks I had been doing both my dry land and swim workouts the same day, sometimes doubling my swims.
    im finding my muscles (not so much joints) are tighter and achier. I hydrate and fuel enough I believe, perhaps it's my position on certain strokes and or kicks in the pool, or could be my body adapting to the new weights of the power phase I'm currently doing with Rittersp. Anywho, I lightened up on my workout, alternating them and feeling better. I've always been hard on my self as some of us are our own worst critics😬😆😇

    swim
    450 easy warm up, bilateral breathing, tight turns off the wall
    10 50's mixed kicks
    6 25's one arm fly
    10 50's mixed kicks
    6 25's breaststroke
    6 100 pull bouy, bilateral breathing, catch up, pull, easy
    6 100's mod pace, tight core, shoulder to ear, long reach,pull, finger tips down anchor pull, complete stroke, flutter kick small and tight, imagining swimming, making a tunnel!!😆😆 crazy!.. Huh!!
    2,950scy indoor pool.. Short swim for me..
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  2. Sarasota Y Sharks Masters GOLD Workout 12/30/16

    by , December 29th, 2016 at 03:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    4 x 50 stroke, 1 of each IM order 1:10
    4 x 100 1:30

    Kick/IM/Stroke/free set
    3 x 50 kick 1:10
    3 x 50 Stroke, 1 fly, 1 back, 1 breast 1:10
    3 x 50 free descend 1-3 1:00
    2 x 75 kick 1:45
    2 x 75 IM/stroke 1:30
    2 x 75 free last 25 fast 1:15
    1 x 150 kick 2:45
    1 x 150 IM/stroke 3:00
    1 x 150 free negative split 2:15
    2x through
    *Break 1-minute between rounds

    Free/pull set
    4 x 150 descend 1-4 2:15
    4 x 150 last 50 fast 2:05 #4 is easy warm down

    Total: 4700 yards
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    Uncategorized
  3. Great power phase & Swim

    Power phase
    Snatch 25# fast 2 sets
    Swing KB 35# fast 2 set
    Lunge jmp fast 2 sets
    Spd Skiers fast 2 sets
    Slam MB 16# fast 2sets
    Tuck jmp fast 2 sets
    Asst pull ups slow 2 sets
    push ups 12 slow 2 sets
    Goblet sqts 30# slow 2 sets

    rest 30 min

    Swim scy
    350 mod pace warm up, tight turns, dolphin off wall
    10 50's kick sets
    6 25's fly single arm alternate
    6 100 pull bouy, catch up, pull drill
    6 25's breaststroke
    6 150's bi lateral breathing, pull, tight turns, dolphin off wall

    pretty much a jelly fish now, need rest for tomorrow is another swim day. Also getting ready for the Gulf Masters Swimming Challange!! Got to work on getting those yards in!!
  4. Sarasota Y Sharks Masters GOLD Workout 12/29/16

    by , December 28th, 2016 at 03:27 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    2 x 100 1:30
    3 x 75 IM/stroke 1:30
    4 x 50 descend 1-4 1:00
    5 x 25 choice :40

    Kick set
    2 x 100 2:15
    3 x 50 descend 1:15
    4 x 25 sprint kick :45

    IM/Stroke set
    1 x 200 IM/stroke 3:30
    1 x 100 IM/stroke 1:45
    3 x 50 Stroke 1 fly, 1 back, 1 breast 1:10
    6 x 25 stroke fast, 2 fly, 2 back, 2 breast :40 #6 on 1-minute
    2x through

    Free/pull set
    3 x 200 descend 1-3 3:00
    1 x 200 fast 85-90% 3:30
    3 x 100 descend 1-3 1:30
    1 x 100 fast 85-90% 2:00
    3 x 75 descend 1-3 1:10
    1 x 75 fast 85-90% 2:00
    3 x 50 descend 1-3 1:00
    1 x 50 fast 85-90% 1:30

    Warm down
    4 x 50 1:00

    Total: 4550 yards
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  5. Back to the Basics - Backstroke

    by , December 27th, 2016 at 01:52 PM (Rules Committee Blog)
    Happy New Year to all and best wishes for a great 2017 winter swim season! This month's blog entry continues our "back to the basics" series with a review of the rules and frequently asked questions involving backstroke.

    The Backstroke Start
    Last month, we summarized the rules for the forward start, but we know that backstroke starts are different. The backstroke start must be performed in the water. During the starting sequence, the familiar short whistles are still used to signal swimmers to remove all clothing except for swimwear and prepare for your event, and the long whistle is the signal to enter the water. Please enter the water in a safe manner - preferably feet first! For backstroke events only, there is a second long whistle which is the signal for swimmers "take their positions on the wall without undue delay". The second long whistle replaces what some swimmers might remember as the "place your feet" command.

    When assuming a starting position, the rules require swimmers to line up in the water facing the starting end of the course with both hands on the starting grips or the gutter. (Sometimes the horizontal bar with the starting grips is too high for some swimmers, so this rule means that it is acceptable to grab the gutter or the end wall if there is no gutter.)

    What about the position of the feet at the start? There is no explicit requirement for the feet to be placed under the surface of the water, but the toes cannot extend over the lip of the gutter and swimmers may not bend the toes over the lip of the gutter, before or immediately following the start. (What if there is no gutter? In "flat wall" pools with no gutters, we interpret this rule to mean that the toes cannot extend over the edge of the pool deck.)

    Upon the "take your mark" command, swimmers may assume any position that does not violate these rules regarding feet, hand, or starting position.

    The Stroke
    The rules say that swimmers must "push off on the back and continue swimming on the back throughout the race". The rules also say that "some part of the swimmer must break the surface of the water throughout the race, except that it shall be permitted for the swimmer to be completely submerged during the turn and for a distance of not more than 15 meters after the start and after each turn". This means that swimmers are permitted to kick underwater (any style of kick) after the start and after each turn, but the head must break the surface of the water within 15 meters.

    Sometimes people ask if different styles of backstroke are permitted. What about "double arm" backstroke or what some of us might have learned as "elementary backstroke" with a breaststroke kick? The rule only requires that a swimmer remain on the back throughout the race (except for the turn), so any stroke or kick variation is permitted as long as swimmers remain on the back.

    Many swimmers swim backstroke with a lot of body rotation. How far can a swimmer rotate along the body axis? In our glossary, we define "on the back" as meaning "at or past the vertical towards the back", so rotating up to 90 degrees is permitted throughout the race. Kicking on the side is permitted off of starts and turns as long as the swimmer does not rotate past the vertical towards the breast.

    The Turn
    The backstroke turn is sometimes complicated to describe. There is a pretty straightforward rule that "some part of the swimmer must touch the wall" upon completion of each length of the race. That means that an "old school" open turn is still permitted with a hand touch (or a head touch - ouch!). The swimmer can turn in any manner desired once a legal touch is made as long as the swimmer is still on the back when the feet leave the wall after the turn.

    What about a backstroke flip turn? Of course, a backstroke flip turn is also legal and commonly used during competition. Swimmers are permitted (not required) to rotate past the vertical towards the breast only during the turn. Once the swimmer has rotated towards the breast, one immediate continuous single arm pull or simultaneous double arm pull may be used to initiate the turn.

    Now here is the important part of the rule that sometimes trips people up: "Once the body has left the position on the back, any kick or arm pull must be part of the continuous turning action". By the time the swimmer has turned and then completed the one permitted arm pull, the swimmer must initiate the turn. Any kicking into the wall or gliding into the wall without initiating the turn is an infraction. Any additional pulling is also an infraction. (This is one area of the rules where there are still some differences between organizations. High School and NCAA rules permit kicking and gliding into the wall.)

    What if I turn over, leaving a position on the back, intending to do a flip turn, but then touch the wall with my hand instead? Since the rules only say that some part of the swimmer must touch the wall, if there was no other independent glide, kick, or arm pull, this action is legal as long as the swimmer touches the wall during the one allowed continuous arm pull. However, if the swimmer takes another arm pull to make it to the wall, that would be an infraction.

    The Finish
    Finally, the rules say that the swimmer must touch the wall while on the back. No turning over or around to look for the wall!

    Many swimmers dive backwards for the finish in an effort to finish hard and reach for the wall. What if this technique results in the swimmer being completely submerged before the finish? Since the rule says that some part of the swimmer must break the surface of the water, it would be an infraction if the official observes that the entire body is underwater. Generally, officials must make this observation while observing the swim before shifting their gaze to observe the touch itself. It needs to be pretty clear that absolutely no part of the body - not even a toe - is breaking the surface of the water. Most swimmers who dive for the wall will have the head, arm, and upper body submerged, but the feet remain above the water surface.

    Charles Cockrell
    USMS Rules Committee Chair
  6. Sarasota Y Sharks Masters GOLD Workout 12/28/16

    by , December 27th, 2016 at 12:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    2 x 75 IM/stroke 1:30
    2 x 200 3:00
    6 x 25 2 fly, 2 back, 2 breast :40

    Kick set
    4 x 100 last 25 fast 2:15

    Freestyle set
    2 x 50 moderate 1:00
    1 x 50 establish your 200 free pace 1:30
    1 x 200 Race pace 100% 4:00
    2 x 50 moderate 1:00
    1 x 50 establish your 100 free pace 1:30
    1 x 100 Race pace 100% 2:30
    2 x 50 moderate 1:00
    1 x 50 Race pace 100% 2:00

    Free/pull set
    1 x 200 3:00 2:40
    1 x 100 1:30 1:20
    1 x 50 1:00 1:00
    4x through
    *Rd1/2 intervals left, Rd3/4 intervals right

    IM/stroke set
    6 x 25 :40
    3x through
    Rd1 Fly, Rd2 Back, Rd3 Breast

    Warm down
    4 x 50 1:00

    Total: 4300 yards
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  7. Sarasota Y Sharks Masters GOLD Workout 12/27/16

    by , December 26th, 2016 at 01:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 100 free 1:40
    2 x 50 stroke #1 fly, #2 back 1:15
    3 x 100 free 1:30
    2 x 50 stroke #1 back, #2 breast 1:15
    3 x 100 free 1:30
    2 x 50 stroke #1 breast, #2 fly 1:15

    Kick set
    4 x 75 1:45
    8 x 25 fast :45

    IM/stroke/free set
    1 x 100 IM/stroke 1:45
    1 x 100 free 1:30
    2 x 75 IM/stroke (fly, back, breast) 1:30
    2 x 75 free last 25 strong 1:15
    3 x 50 stroke #1 fly, 2 back, 3 breast 1:15
    3 x 50 free :45
    *Rest 1-minute between rounds
    2x through

    Free/pull set
    2 x 75 1:05
    3 x 100 descend 1-3 1:30
    4 x 150 Last 50 fast 2:15

    Warm down
    4 x 50 1:00

    Total: 4550 yards
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  8. Long swim

    500 easy, catch up, pull, tight turns, working on dolphin off wall
    10 50's mix kick sets, free,back,breast,dolphin,otter
    300 mod fast pace, bouy, alternate breathing sides
    10 50's mix kick sets
    10 25's breaststroke
    10 25's fly, one arm alternate
    10 25's otter
    900 easy, catch up, pull, tight turns, dolphin off wall.

    great swim!!
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters GOLD Workout 12/23/16

    by , December 22nd, 2016 at 03:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    Happy Holidays to all from SYSM!
    SCY

    Warm up

    1 x 250 free 3:45
    2 x 125 IM/stroke #1 50 free, #2 50 breast 1:45
    2 x 125 free 1:45
    2 x 125 IM/stroke #1 50 back, #2 50 fly 2:00
    5 x 50 descend 1-5 free or choice stroke 1:00

    Kick set #1
    3 x 100 last 25 fast 2:15

    IM/stroke
    1 x 200 IM/stroke 3:30
    4 x 25 stroke strong 85% :40
    25s: Rd1 = fly, Rd2 = Back, Rd3 = Breast, Rd4 = free
    4x through

    Free/pull set
    1 x 200 cruise 3:00
    1 x 100 build 1:30
    1 x 50 strong 90+% 1:00
    4x through

    Kick set #2
    1 x 25 then vertical kick for 30 seconds (no fins) 1:15
    4x through

    Warm down
    4 x 50 1:00

    Total: 4150 yards
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    Uncategorized
  10. I don't even play golf!

    by , December 22nd, 2016 at 09:51 AM (After a long rest)
    I had been feeling increasing pain in my elbows since the beginning of 2016. Initially it was sore after practice but would go away and later my right elbow developed ongoing pain to the point that it would throb constantly. After spring nationals I finally decided to go and see a physical therapist who gave me exercises I incorporated into my dry lands to strengthen the affected muscles. It's hear I heard the term golfers elbow. My left elbow reacted really well to treatment and gradually the pain went away. Unfortunately the right elbow did not react the same and actually continued to get more painful. After several more months of trying to rehab the right elbow I moved to an orthopedic surgeon. We did an MRI which initially did not highlight a tear and we tried a cortisone injection and no use of the arm while swimming. Still the pain grew and now I was struggling sleeping. I would go to sleep but was woken by a radiating pain in my elbow. Next the orthopedic surgeon asked for a contrast MRI which highlighted 3 tears; 2 in the medial epicondyle and 1 in the bicep tendon. By this point I had swelling in my forearm and numbness in the arm and hand. We tried a PRP injection and finally a stem cell injection. Both seemed to help with the swelling but again the pain continued to radiate from the funny bone. The final straw was a local meet where I had pain during my race.

    Last Tuesday 13th December I had surgery to cut and reattach the medial epicondyle tendons and the bicep tendon. The doctor also elected to move the ulnar nerve and clean up the affected area. Nothing against doctors or hospitals but I am a nervous patient and I don't like being in hospital.

    The surgery took about 90 minutes and the pre op process was very smooth. When i came around the first thing I noticed was the radiating pain from the injury had gone. I had spoken to the surgeon about my desire to not use narcotic pain meds like condene due to my dislike of the affect and it causing me nausea. The point of the surgery was obviously sore but the pain was definitely different. I used over the counter pain meds for a few days and was then at the point of not needing any.

    I am now a week out from surgery and doing great. I have a hard splint and it's a pain in the butt, but have my post op and first physical therapy appointment next week so hope to be able to start moving the arm soon. The no exercise for 2 weeks has been and will likely continue to drive me nuts but I am hanging in there. It's my hope I can start kicking as soon as the stitches heal. Rehab is 3-4 months so it's going to be a long road to recover. I am setting Budapest and World Masters Championship as my light at the of this tunnel. I will do my best to follow doctors orders during my recovery and suspect like all journeys there will be ups and downs. I just hope mine is now too hilly. Feeling good though!!!
    Categories
    Ramblings
  11. Power phase & swim

    Snatch 25# fast
    Swing kb 35# fast
    Lunge jump fast
    Spd skiers 10x fast
    Slam 16# med ball fast
    Tuck jump fast
    Asst pull up 12x slow
    Push ups 12 slow
    Goblet sqt 30# slow

    swim
    450 catch up pull, tight turns, dolphin off wall
    20 50's mix kick set free, back,breast,dolphin, otter
    12 25's caterpillar
    6 100's catch up, pull, alternate side breathing
    6 25's breaststroke
    6 25's otter.

    My swim coach is out of town for the holidays, I really feel I need a change of pase, this workout is becoming effortless unless I shorten the times, but then again I feel the technique may begin to weaken.

    Also wish I had someone to do these swim workouts with!!
  12. Sarasota Y Sharks Masters GOLD Workout 12/22/16

    by , December 21st, 2016 at 03:28 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    4 x 75 25 free/25 stroke/25 free 1:40
    4 x 75 free 1:20
    4 x 75 IM 1:40
    4 x 75 descend 1-4 1:10
    4 x 75 kick 2:00

    IM/stroke/free set
    10 x 75 free 1:15
    10 x 50 stroke 1:10
    10 x 25 fast choice :40
    *75s: Odds fast, evens easy
    *50s: 3 fly, 3 back, 3 breast, #10 easy free

    Free/pull set
    1 x 500 cruise stretch it out 7:30
    5 x 100 descend to fast 1-5 1:30
    10 x 50 :45 last 4 easy warm down on 1:00

    Total: 4500 yards
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  13. Workout 12/20/16: evening

    by , December 20th, 2016 at 10:24 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull

    12 x 75 on :10sr [held 1:15]
    - swim kick pull
    - focus on 4 fast ones of each
    - used snorkel for 1-6

    [200 easy as others finished]

    12 x 50 on 1:00 pull
    - 3 each [breathe every 3/only to right/only left/every 5]
    - used snorkel

    12 x 25 on :40
    - odds fast, evens ez

    100 loosen and out
    [Masters/Rec/2600 yds/60 min]
    -----------------------

    Kind of a Twelve Days of Christmas theme, or at least my best attempt Good swim with Tim, Jim, Carol, and Rebecca.
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters GOLD Workout 12/21/16

    by , December 20th, 2016 at 03:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:10 3:00
    2 x 100 1:40 1:30
    4 x 50 stroke choice 1:15 1:15
    4 x 50 kick 1:15 1:05
    2x through - Round 1 intervals left, round 2 right

    IM/stroke set
    2 x 75 IM/stroke 1:30
    4 x 25 stroke :45
    3x through
    25s: Rd1 fly, Rd2 back, Rd3 breast

    Free set
    1 x 25 fast :30
    1 x 50 moderate 1:00
    1 x 75 fast 1:00
    1 x 100 moderate 1:45
    3x through

    Free/pull set
    1 x 150 last 50 fast 2:15 2:00
    2 x 75 last 25 fast 1:05 1:00
    3 x 50 descend 1:00 :45
    2x through - Round 1 intervals left, round 2 right

    Warm down
    4 x 50 1:00

    Total: 4200 yards

    Updated December 21st, 2016 at 03:29 PM by SharksMasters

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  15. Sarasota Y Sharks Masters GOLD Workout 12/20/16

    by , December 19th, 2016 at 12:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    3 x 150 2:20
    3 x 100 IM/stroke 1:45
    6 x 50 descend 1-3/4-6 1:00
    6 x 25 choice :40

    Main set: Kick/IM/stroke/free
    1 x 200 kick 4:30
    1 x 200 IM/stroke 3:30
    1 x 200 free last 50 fast 3:00
    2 x 100 kick 2:15
    2 x 100 IM/stroke 1:45
    2 x 100 free last 25 fast 1:30
    4 x 50 kick 1:15
    4 x 50 stroke choice 1:15
    4 x 50 free descend :45

    Free/pull set
    1 x 300 4:30
    #1: 150 fast/150 mod
    #2: 50 mod/150 fast/100 mod
    #3: 100 mod/150 fast/50 mod
    #4: 150 mod/150 fast
    *Keep 300 time the same on every swim!
    4x through

    Warm down
    4 x 50 1:00

    Total: 4400 yards
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    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 12/19/16

    by , December 18th, 2016 at 02:51 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up

    2 x 200 3:15
    6 x 25 :45 2 fly, 2 back, 2 breast
    4 x 100 1:30
    3 x 50 1:00 choice

    Kick set
    1 x 200 4:20
    4 x 75 1:40 last 25 fast

    IM/stroke set
    1 x 50 1:00 free moderate
    3 x 50 1:15 perfect stroke (fly, back, breast)
    1 x 50 2:00 100% choice stroke
    3x through

    Free sprint set
    2 x 50 1:00 moderate
    1 x 100 2:30 100%
    1 x 50 1:00 moderate
    1 x 50 1:30 100%
    2x through

    Free/pull set
    2 x 150 2:15 last 50 fast
    2 x 100 1:30 last 25 fast
    2 x 150 2:00
    2 x 100 1:15
    2 x 100 1:45 easy warm down

    Total: 4150 yards
    Categories
    Uncategorized
  17. Strength and swim

    Deadlift 135, 2nd crtct 145#
    Swing KB 35# 20x 2 circuits fast
    Asst pull ups 10x 2 crcts
    spd skiers 6x 2 crcts fast
    Bridge drag 20# 20x 2 crcts
    kneeling side throw 16# 2 crcts fast
    Back Sqt 80# 2crcts
    Sqt jump fast
    OH press 60# 2 crcts
    Push Prs 30# fast

    Swim
    450 warm up
    10 50's mix kick,free, back, breast, dolphin,otter
    6 25's caterpillar
    6 100's catch up, pull, tight turns, power off wall
    6 25's breaststroke
    6 25's otter
    350 easy cool
  18. Workout 12/07/16: morning

    by , December 17th, 2016 at 01:05 PM (Maple Syrup with a Side of Chlorine)
    Today the age-group team hosted a swim-a-thon that trickled over into our Masters slot, so we had an invitation to join in on the two hour swim. With a snowstorm just settling in , I opted to hop in for 100 laps, which took a tad over 46 minutes. Now off to pick up the college freshman from the train station and enjoy a nice dinner and a show (a live version of A Charlie Brown Christmas) at the Palace Theater in Albany.
    Categories
    Swim Workouts
  19. 12|16|16 scm

    by , December 16th, 2016 at 06:18 PM (Blog)
    20 x 25fr on 0:30 fins (2 breaths)
    15 x 25fr on 0:40 fins (1 - 2 breaths)
    4 x 25fr on 3:00 fins, fast (nb's)
    16 x 12.5 UWDK (odds) UWFK (evens) on 0:20
    Categories
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  20. Incredibly tired after this one!

    Warm up easy 450
    10 25's kick sets, free, back,breast,dolphin,otter.
    6 25's dolphin
    6 150's catch up,pull
    6 25's breaststroke
    6 25's otter
    450 mod pace, strong off the wall.

    did this set 2x
    5,000 yes total.
    Categories
    Swim Workouts