500 of very easy fr with snorkel
alternate 2-beat / solid 6-beat per 25 (to reinforce leading stroke with a steady 6 beat kick)
8 x 5 - 15 seconds on 1-2 minutes swimming free against bungee resistance
1 minute easy free (as above) adjusting catch and insweep
Was curious about efficiency and experimented, tied to the elastic cord. Easy, if I move forward at same effort the technique would be more efficient. Had an exposé during this. Discovered if I catch and insweep less deep, not only would my shoulders be loaded less, but I would move forward a significant distance! All this time I've been catching water and pulling too deep, giving the joints unnecessary abuse.
Chest, back , shoulders, RC, calves
Updated March 2nd, 2016 at 12:57 AM by __steve__
Yesterday I was feeling really bad and actually got up and headed straight back to bed. I even made a doctors appointment thinking I had the flu. Luckily my flu test later tested negative(thank goodness). My doctor still thinks most of my breathing issues are allergies but I don't believe allergies cause a fever so I had something else going on. On Sunday I was running a fever and I obviously have something going on(likely viral I would guess). As the day went on yesterday I started to feel better and this morning I woke up feeling pretty good. I decided to go to the gym and see how it went. As it turned out I felt heavy but generally was much better than Saturday and way better than today.
5x(1:30 vasa swim trainer, :30 rest)
2x(shoulder exercises with bands)
5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
6x(1:30 vasa swim trainer, :30 rest) all out
I used the medicine ball, the ab roller and the bench for elevated planks. I did two sets of ab wheel per round.
400 free with snorkel
6x50 catchup on :45
6x50 kick on 1min
20x50 free at 1000 pace to me feet on :50
4x(4x25 on :40 done as open, close, easy, fast with fins)
i held :29s all the way to the last 50 where I dropped to a :27. I was surprised how I did on this set. I need to drop the send off time in this set. I really should be able to hold this pace on next to no rest. Today was not that day however!
6x25 push afap, 4 free, 2 fly
1550 with some 100 pace 25s
1450 with a few bursts and AFAP 25s
Yesterday, I felt great in the water and was in a good mood. Today, I felt flat and tired, partly bc of not enough sleep due to an early am call from Fort21 in Australia. (Why does a whatsapp call make noise even with do not disturb on?) I also have a case of the burgeoning taper b*tchies. I wish the meet was tomorrow!
I've also pretty much decided that acupuncture is a fail for my elbow tendonitis/tendonosis (assuming that's what it is). I've heard it works wonders for some, but I don't think it's helping much. Off to ice again.
1 X 150 2:45 2:30
3 X 100 2:00 1:45
Two rounds. Round 1 intervals left, 2 right.
4 X 100 free 1:40
4 X 50 kick 1:20
4 X 100 IM 2:00
4 X 50 kick 1:20
4 X 200 free 3:20
4 X 50 kick 1:20
4 X 200 IM 4:00
4 X 50 kick 1:20
4 X 50 warm down 1:10
At a recent coaches meeting at my home pool, we were strategizing relays for an upcoming meet and surveying our swimmers in their various age groups and our head coach said: “Our team is aging.” After glaring at him for saying the word “aging” on a day I didn’t feel like contemplating it (is there ever a good day?), I had to agree with him.
We looked over our roster and, yep, our teammates— friends we’d been swimming with for the past 10 years— were all, well, a decade older. Our graying gang was gaining crows feet and losing hair right along with the rest of world, and we had 10 years of event photos to prove it.
This trend isn’t unique to our club. Between 1987 and 1993, the three largest age groups in USMS were 25-29, 30-34, and 35-39. Between 1994 and 2001, that shifted to 35-39, 40-44, and 45-49. The 2000s saw two more shifts in the same direction, and in 2015, the three largest age groups in USMS were 45-49, 50-54, and 55-59.
You can see where I’m going with this. Of course our volunteer leadership and national membership team are crunching these and other numbers, including U.S. Census data, in an ongoing effort to better understand and serve our members. And our marketing team is taking a hard look at these numbers and other research—attracting younger members is an increasingly important endeavor for us.
But what are we doing, as individual swimmers, coaches, and clubs, to encourage younger adults to join us?
Other coaches I’ve asked this question of have creative solutions. Some have reduced rates so that younger swimmers who are paying off college loans or raising young families can afford dues. Others recruit newly minted adults from their age-group programs and returning college kids on break. Not only does this encourage younger swimmers to join USMS, it can also be an effective way to win meets—as every coach knows, the deeper your roster, the more categories in which you can score.
It’s essential and comforting that motivated and knowledgeable people are working on these important issues, but my mind tends to wander (more so nowadays) to the less tangible aspects of our subculture—the empirical ether where those of us who are fascinated by the sociological aspects of it all live.
And when I think of the younger swimmers who have joined us along the way— some of whom have become dear friends—I know that it’s just way more fun to be at swim practice and events with swimmers of all ages. It never occurs to me that there’s really much of an age difference until we’re at a restaurant and someone gets mistaken for someone else’s mother (please don’t ask).
And there are older swimmers with whom I’ve developed friendships. Not in the sometimes patronizing sense of older and wiser—but in the sense that I simply enjoy their company. Period.
So yes, we might be ripe for statistical speculation, but in a real-life, every-day, get-your-butt-to-workout, swim, laugh, gossip, party, prank-each-other sense, our community is stronger and much more enriching when we have swimmers of all ages sharing the fun, chaos, and beauty of it all.
Updated March 2nd, 2016 at 09:25 AM by Editor
Sunday ez swim 600
4 x 37.5 AFAP from blocks--3 free, 1 fly
1 x 25 from blocks free
15 x 30m on 1:00 as 15m light sprint fr, stop and swim 15m bk to wall for a bk-br turn
13 x 30m on 1:30 as 15m flutter kick AFAP, stop and swim 15m bk to wall for a bk-br turn
Managed 8.5 hours of sleep last night but I am totally exhausted. Certain the treadmill did me in. Running is no joke! Everything tired and sore.
Have a doable one day meet April 2: ( https://www.clubassistant.com/club/m...2314&smid=7514 )
Interested in events 3, 5, 8, 9, 10, 13, 14, 16
First chance to have fun with 25's, might do a split request 50fr or 25fr in a 200fr
Also swimming at Spring Nationals, and then Senior games in May. Lots of racing planned.
LCM @FGCU Aquatic Center
Sunny, 60F, Water 82F
200 BK/FR by 50
4000 FR Swim
/as 4(400 steady + 3x200; build 1-3)
300 EZ FR
One hour to swim and I was not mentally motivated or focused to do the planned workout.
Vanderbilt Beach, Naples, FL - 8:30am
Sunny, clear blue sky
54F Air, 63F Water
3 Mile Swim
A beautiful brisk SWFL morning with 10 mph SW wind. Swam two laps of a 1.5 course. After rounding the first buoy about 200 yards off shore, headed north into a moderate 2-3 foot waves with incoming south-west tide. After reaching the second buoy, instead of waiting for everyone, I headed back because I get cold if I stop too long. Today it was fun to swim into the surf because the incoming tide was moderate. Swimming southward back to the first buoy with the tide surge was a nice change of pace though. Planning to do one loop, I headed back again north to join everyone coming on the back. Swimming into the surf again was great, so just kept going passing everyone going in the opposite direction. It was a great swim and I really enjoyed it.
1 X 150 2:30 2:15
3 X 100 1:40 1:30
4 X 75 1:15 1:10
3 X 100 kick 2:15 2:15
Two rounds--round 1 intervals left, 2 right.
8 X 25 sprint kick :45
10 X 100--choice 2:00
#1 easy--#2-10: 50 fast + turn/50 easy
6 X 200 pull 2:40
#1-5: negative split
#6: warm down
Swim/SCY/Solo @ Bethel Park
4 x 25 shooters
3 x burst SDK to 15 m from the block, cruise back
3 x burst back SDK from the block to 15m, cruise back
-- 1 AFAP, 2 @ 100 pace
12 x 25
odds = 100 pace @ :30
evens = EZ @ :45
4 x 25 power kick
I was out very late with friends on Saturday night and didn't feel very sharp yesterday. 5 more days of rest. Today is the deadline for entering the Albatross meet and there are 207 swimmers signed up, so there should be plenty of rest.
I also spent 2 hours yesterday doing elbow & shoulder exercises, icing, using my tens machine and stretching. I did some stretching on Saturday with Mr. Fort. I tried to show him a core exercise on the TRX and insta-pain. I guess it will be awhile before I am doing any upper body exercises again. The area of pain has been reduced at least, and it didn't hurt much in the water. I am having another acupuncture session today. In retrospect, I should have ceased all upper body activity the minute that I felt pain. Instead, I pretty much ignored it for a week or more, thinking it was no big deal and I likely made it worse.
A quick leap year swim this morning:
200 free/ 200 back/ 200 IM drill
400 shark swim
4 x (25 easy, 25 fast IMO)
200 loosen and out
First day out of the pool for some time, I think since 2|13. Were some light days in in that time span, but nonetheless got wet each day except today.
Gym day, about 55 minutes
Warmed up briskly walking for 5 min, lightly stretched, then turned the treadmill up to my run pace. I started feeling more tired than normal, worried if I became overtrained. 2 min in to it, about to fall off machine, I looked down and noticed the pace was at a 6.25 min pace - Oops! Was supposed to be at 8.6 mph (not 9.6)!
2 min 9.6 mph
1 min 3 mph walk
6 min 8.6 mph
Independent LP machine
1 x 10 each of 45, 90, 135, 180 (each leg)1 x 9 of 225 (each leg)
3 supersets of Leg curls + back extensions + weighted step ups (50 lbs)
Leg extensions - 1 set
Adductors with back straight (not sitting down)
1 x 10 x 90My secret to breaststroke improvement (better times shall come)
Updated February 29th, 2016 at 03:12 PM by __steve__
From time to time, we get asked if "time trials" are allowed at USMS sanctioned meets.
Most people would consider a "time trial" to be something like an independent swim conducted at a meet or independent from a meet based upon an individual swimmer's request. Using this definition, the answer is no. Such independent attempts to establish official times are not permitted at USMS sanctioned meets. However, one of the difficulties in answering this question clearly is that we do not define the term "time trial" in the USMS rule book and people may have different ideas of what constitutes a time trial.
The term "event" is defined in the USMS rule book, so we can talk about types of events, order of events, restrictions on entry limitations, and meet format. That will answer most of the questions regarding types of events that may be offered at USMS sanctioned meets. Many people may be surprised to discover that the rules actually provide a lot of flexibility to offer different and creative meet formats to serve the needs of masters swimmers, clubs, and LMSCs across the country.
That rules say that….
You must have a published order of events in the entry information.Events must be offered to all ages and both genders at any meet in which they are offered. A swimmer may swim the same individual event only one time during a meet. Individual swimmers are subject to the entry limitations stated in the entry information and USMS rules.You cannot change the order of events or add additional events after publishing the entry information unless certain conditions are met. Closed competition is permitted, so a sanctioned meet does not have to be open to all members of USMS.Not all events defined in article 102 must be offered. (These are the "conforming" events for which we compile Top 10 rankings and keep USMS records.) A meet host may offer a subset of those events and may even offer nonconforming events subject to approval of the sanctioning LMSC.
So, what about the following hypothetical situations?
Could a meet host run a sanctioned meet offering only one event and have the meet open to only members of one club? Yes, as long as that one event is offered to both genders and all age groups. There are many examples of meets that only consist of a 1650 Free, for example, but there is no rule that wouldn't allow it to be any other event.
Could a meet host run a sanctioned meet and offer the same event at multiple times (such as morning and afternoon, or Saturday and Sunday)? Yes, but an individual swimmer may only swim the event one time in a single meet and the results from all of the heats from the same event must be integrated and published as a single event in the results. (Compiling the results from all of the timed heats in a single event is the definition of "timed finals".)
Could a meet host run an order of events and then offer to repeat the same order of events for people who want to swim an event later in the session or next day? Yes if that is published in the entry information.
Could a meet host offer various creative event orders such as.....
The first three events will be all of the 200 yard non-freestyle stroke events. Swimmers may select only one event to swim and the events may be seeded together at the discretion of the referee. Yes, this type of order and meet format would be permitted.
The 100 Freestyle will be repeatedly offered between every other event in the meet. You can pick only one slot to swim this event. Yes, there is nothing in the rules to prohibit this type of format.
A "50 Choice" will be offered at the end of the meet for anyone who wants to swim another 50-yard event. No, because "choice" is not a defined stroke and distance in the USMS rules. But, you could say that all 50-yard stroke events will be offered again at the end of the meet for anyone that would like to swim another event. The restriction is that swimmers may not repeat an event that has already been swum.
Any of the above situations might look like a "time trial" to some people because they provide flexibility for swimmers to choose when they want to swim a specific event and could maybe even be constructed to accommodate specific swimmers who want a chance to swim a specific event at a time of their choosing.
The rules cover each of the above situations, but not necessarily as "time trials". The justification is the definition of an event and the rules that require publishing the order of events, conduct of events as "timed finals", and restrictions on how many times you can swim an event within a meet. As long as the sanctioning LMSC approves the meet format and entry information, these types of creative formats are permitted.
Could the host run a meet with a random order of events? Just show up, tell us what you want to swim, and we will run it for you? No, because you don't have a published order of events and the same events might not be offered to both genders and all age groups.
Can the host repeat random events at the end of the meet/session at the request of individual swimmers, maybe offering this option to swimmers who didn't want to swim back-to-back events or showed up late? No, because events cannot be added after the order of events has been published.
Can a swimmer ask to repeat an individual event in which he or she seeks a better time or wants to establish a record? No, because additional events may not be added and a swimmer may not repeat an event.
The preceding three situations may also look like "time trials" but they don't conform to the other rules regarding order of events and entry limitations, so that is why they are not permitted.
But, the rules actually allow for even more flexibility in short course yards (SCY) meets.
In USMS rules 102.6 and 102.10.1, we use the term "trials/finals" to describe meet formats that be used other than "timed finals". The term "trials/finals" is always used together, so this language should not be interpreted as meaning "time trials".
The language in 102.6 and 102.10.1 dates back several years and is intended to cover different ways of contesting individual events, which is permitted only in short course yards (SCY) meets. Normally, masters events are conducted as timed finals, but another common format (used in USA-Swimming championship meets) is to conduct preliminary heats and finals. The top swimmers from the preliminary heats advance to the finals and places are then determined from times swum in the finals. (Back in the day, the word "trial" was often used as a substitute for preliminaries or "prelims".)
If a meet is conducted with preliminary heats and finals, why doesn't it violate the restriction on repeating an event if a swimmer swims the same stroke and distance in the preliminaries and then again in the finals? And, why can't this alternate format be used to justify including time trials in SCY meets?
Because when preliminary heats are used, that process is considered part of the overall process of determining the results for a single event. Swimming the same stroke and distance in a preliminary heat and then in a final heat does not constitute repeating the same event. It is just a different way (contrasted to timed finals) of determining the overall places for a single event. This is not the same as a time trial, which is an independent attempt to establish another official time.
So, now to test your thinking, what about the following creative hypothetical formats for a SCY meet?
The entry information says: "After the conclusion of all of the events listed in the program, each swimmer will be provided an opportunity to re-swim any event. Events will be repeated in the same order, but may be combined at the discretion of the referee. The faster of the two times swum will be used to determine the final places for each event".
OK, that must be illegal, right? Because you cannot add events and a swimmer cannot repeat an event. But, in this hypothetical scenario, the repeat swim is actually part of the same event. It is not a time trial and it is not another added event. The format defines it as another way of contesting the event and that is allowed. And, just like the scenario of swimming the same stroke and distance in the preliminaries and finals, both swims may be used for official purposes.
What about this one? "The 100 IM will be open to the first 8 entries and swum in an elimination format. After each race, the slowest swimmer will be eliminated and the remaining swimmers will advance to the next round. The places will be determined by the order of elimination."
OK now, that really must be illegal, right? The winner would end up swimming the same event seven times! Again, because it defines a different way of contesting the event and determining the places, it is actually legal (albeit maybe insane). Swimming the same stroke and distance multiple times is not repeating the event in this scenario because each swim is part of the overall process for determining the rankings in a single event.
So, are time trials allowed? No, not using the most commonly accepted definition. But it is all in the way you define the order of events and the format for determining the results. For SCY meets, there is more flexibility than most people realize!
4 x 25 AFAP on about 3:00, one of each stroke:
4 x 25 on :40, sprint 6, 8, 10, 12 strokes
SCY @FGCU Aquatic Center
Sunny, 54F, Water 82F
600 Swim Choice
16x25 on :30 IMO
600 FR Pull on :30 rest, BC 3-5-7-9 by 25 RI...
6x100 on 1:30, *1:09-1:07
400 FR Pull on :30 rest, BC 3-5 by 50 RI...
4x100 on 1:25, *1:08-1:07
200 FR Pull on :30 rest, BC 3-5-7-9 by 25 RI...
2x100 on 1:20, *1:07s
/FR pull with paddles|buoy|tube
6x200 FR on :30 rest; w/fins, snorkel
/1-3-5 kick right/left side by 25, sdk-8
/2-4-6 swim catch-up drill, sdk-8
300 IM EZ as 4x75 IMO
Beautiful day, but the pool water clarity was surprising slightly turbid, which is unusual at the FGCU Aquatic Center. Swam with GCST masters group, sharing the pool with GCST Senior and Jr Senior groups as well as Swim Florida Jr. Senior group. I was only able to do a few breath control lengths at 7 and 9 strokes.
worked on short 15m AFAP fr's
also practiced bk to br and br to bk and fr
12 x 25m as 12.5 from midpool, turn, then return
br to bk, bk to br, br to fr order
10 x 25m as above
bk to br
6 x 25m fr true all out effort on 3 to 5 min
most were to, or under 14, IDK, hard to tell really.
1st 25 started UW while looking at my watch (which was synced with kitchen timer). Did not work right this way because it seemed funky. The 2nd 25 was dolphin kick free, but upon viewing slow motion footage, I started over a second late. Also started late on others too. Would love to have the time and resources to manufacture a personal DC timing system so I could effectively experiment on what works the best.
Updated February 27th, 2016 at 06:43 PM by __steve__
I started my course of prednesone last night and had a terrific night of sleep. I felt a little congested when I woke up but generally felt good. Today was our meet warmup and then swims from the blocks. I started out ok but quickly hit the physical wall with major difficulty breathing despite taking the inhaler before practice. I guess I just have to be patient which is not something I am often accused of being.
400 free with snorkel
6x50 catchup on :45
6x50 kick on 1min
3x(4x25 on :35 done as open,close,easy,fast)
the plan today was 2x200,3x100,4x50,4x25. The 200s were on about 10mins, the 100s on 5mins,the 50s on 3mins and the 25s on 2mins.
I did the 200s free and was 1:53.12 and 1:54.07 which although not stellar I was ok with. I really started to feel bad at about 125 on the second 200 and went downhill from there.
On the 100s i had my arm twisted into doing a 100 IM which I was 1:01.17 which is really slow. On the next 2x100s I did free and despite my best efforts was :54.65 and :55.85. Putting these in context I have been faster from a push.
Next up up were the 50s which I did free again and was :25.2,:25.4,:25.3,:25.2. I felt like quitting at this point but decided to just calm down and swim.
The 25s were not much better however going :12 lows on all of them.
I have not had a practice like this in forever and struggled throughout with my breathing. As I write this I am very congested and feel like I am loosing my voice. If I am not feeling any better by Monday I think I will be going back to the doctor.
Updated February 27th, 2016 at 07:31 PM by StewartACarroll
Spent last night watching some college bball here in town with the family, and planning to hit the finals tonight. Masters this morning (from Workouts off the Beaten Path) ...
200 swim/100 kick/200 pull
4 x 75 on 1:45 [I did extra 25 swim each all with snorkel]
- 25 kick, 25 swim, 25 pull
12 x 25 on :45 [I did 50's], do as four rounds of:
- 25 relaxed pace, count strokes
- 25 faster pace, same stroke count
- 25 fastest pace, same stroke count
[used snorkel on first three rounds]
100 easy choice
4 x 25 on :60 FAST [did 50's kick]
200 pull recovery
4 x 25 on :60 FAST [did 2 free, 2 back]
150 swim/kick recovery
4 x 25 on :60 FAST [did 2 free, 2 back]
50 timed: free from blocks = 25.18
5 x 50 active recovery
(Masters/Rec/2700 yds/70 min)
Good speed workout with some pacing work. Kevin and Meg swam with me, Matt on his own, and Alissa did one round of 25's with us.