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  1. Back to the Basics - Breaststroke

    by , February 10th, 2017 at 07:28 PM (Rules Committee Blog)
    In our back to basics series, we are up to breaststroke. Breaststroke is the stroke with the most rules. I think it is also the stroke where the rules have evolved the most in the last couple of decades. When I started swimming summer league at age 8, I got disqualified most every time. But, by the time I was a teenager, I was a breaststroker and have been ever since. Maybe there is some kind of correlation between being an official and swimming the stroke with the most rules?

    Rather than cover everything comprehensively, let's break it down with a Q&A format on the different aspects of the stroke.

    The Stroke Cycle

    A cycle of breaststroke is one stroke and one kick, in that order. The definition of the cycle raises up a couple of frequently asked questions.

    What if a swimmer starts by taking a kick as the first action after a start or after a turn? Since the rules define the cycle as one stroke and one kick, in that order, starting with a kick is not in compliance with the rules. You must start each cycle with a pull.

    Can you swim breaststroke just by pulling and not moving the legs? No, both a stroke and kick is required for each cycle.

    Can you take a pull that is not followed by a kick before a turn or a finish? Yes, by rule, it is permitted to take an incomplete stroke cycle prior to a legal touch before each turn and at the finish.

    Can the head go below the surface of the water? Yes, the only requirement is that the head must break the surface of the water at least once during each complete stroke cycle.

    Can I take two pulls in a row without a kick? No, a cycle is defined as one stroke - only one stroke - and one kick in that order.

    Can I take two kicks in a row without a pull? What part of "A cycle is defined as one stroke and one kick in that order" is not clear?

    The rules say that the body shall be kept "on the breast". This is a trick because the rules use the language "on the breast" but in the glossary we define "on the breast" as "at or past the vertical towards the breast". So, the body and the shoulders do not have to be perfectly aligned, but the arms must move the same horizontal plane. If the officials judge that one arm is substantially lower than the other, then you could be disqualified, but the official should be looking at the arms, not the position of the shoulders.

    Does this mean I can have a shoulder that is slightly dropped during the stroke or at the touch? Yes, as long as the arms move in the same horizontal plane.

    The Underwater Cycle

    The rules say that swimmers are permitted to take one stroke and one kick while completely submerged after the start and after each turn. This is the only time when the hands may go past the hipline.

    Do you have to take an underwater cycle? No, an underwater cycle is permitted, not required.

    When must the head break the surface of the water? The head must break the surface by the time the hands turn inward at the widest part of the second stroke. So, you can take one complete stroke, kick, and then the hands can drift apart, but then the head must break the surface before you start to pull at the second stroke.

    Swimmers are permitted one downward butterfly kick (use it wisely) at any time prior to the first breaststroke kick. Does that mean that the butterfly kick can come before the pull? Yes, or it can come during the first pull. Does that mean that a downward butterfly kick is permitted at the end of the first kick? No, the butterfly kick must be taken before the first breaststroke kick. Do you have to do a butterfly kick? No, it is permitted, not required.

    The Arms

    The rules say that the arms must be pushed forward together from the breast on, under, or over the water. Does this mean that the arms can break the surface of the water? Yes, as long as the arms move together, but the elbows must be kept under the water. The only exception is on the final stroke before the turn or the finish when it is permissible for the elbows to break the surface of the water.

    What if I reach up to adjust my goggles while swimming breaststroke? Since all movements of the arms must be simultaneous and the arms shall be pushed forward together, this action would be an infraction.

    What if I reach up to wave to my friend on deck while swimming breaststroke? Seriously? No, you cannot do that.

    The Legs

    The rules say that all movements of the legs must be simultaneous, in the same horizontal plan, and without alternating movement. The feet must be turned outward during the propulsive part of the kick.

    Can I do a scissor kick? No
    Can I do a butterfly kick? No
    Can I do a flutter or freestyle kick? No. (Are you getting the point here?)

    What if one foot is turned inward and one is turned outward during the kick? That is called a scissor kick - see above.

    Can my feet break the surface of the water? Yes! As long as this action is not followed by a downward butterfly kick.

    Turns and Finishes

    The touch shall be with both hands, simultaneous, and shall be at, above, or below the surface of the water. Once a legal touch has been made, swimmers may turn in any manner desired.

    Does that mean I can do a flip turn? Yes! As long you make a legal touch (two hands, simultaneously) and as long as the body is towards the breast when the feet leave the wall. Between the legal touch and the feet leaving the wall, you can contort your body any way you like.

    Can my head be underwater at the touch? Yes, as long as the head breaks the surface at least one during the last complete or incomplete stroke cycle prior to the touch.

    Are breaststrokers totally awesome for remembering all of these rules and swimming the toughest, most elegant, and unique stroke? Yes, of course, but that is not in the rules.

    Charles Cockrell
    USMS Rules Committee Chair
  2. Sarasota Y Sharks Masters GOLD Workout 2/13/17

    by , February 10th, 2017 at 01:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:45 [3:15]
    4 x 50 stroke 1:15 [1:15]
    2 x 100 kick 2:45 [2:15]
    2 x 100 1:45 [1:30]
    4 x 50 strong 1:00 [1:00]
    2 x 100 kick 2:45 [2:15]

    Free sprint set
    4 x 50 1easy/1fast 1:10 [1:00]
    4 x 50 25easy/25fast 1:10 [1:00]
    4 x 50 fast 1:00 [:45]

    IM/stroke set
    2x
    3 x 50 stroke 25fast/25easy free 1:15 [1:15]
    2 x 50 stroke 85% 1:30 [1:30]

    Free/pull set
    5 x 100 1:45 [1:30]
    5 x 100 1:40 [1:20]
    5 x 100 1:30 [1:15]

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

    Total: 4000
    Categories
    Uncategorized
  3. Still comfort swimming

    by , February 9th, 2017 at 04:47 PM (A comfort swimmer's guide to easy swimming)
    I see it's been almost 4 years since I last posted. I'm still swimming although not training as hard as I was then. But working hard enough.

    Here's what I did this morning:

    Warm up: (1000)
    200 swim - 200 IM kick - 200 pull
    4 x 25 scull
    4 x 25 shooters w/fins
    4 x 25 burst and cruise, IMO
    100 EZ

    Main Set: (1400)
    4 x 75/1:30 strong free, DPS (went 1:01-02 & 16 SPL)
    4 x 25/45 free, 2 breaths/25
    2 x 25 mid pool, work turn
    50 EZ

    4 x 75/1:40 strong back, DPS (went 1:07-08 & 18 SPL)
    4 x 25/45 DPK shooters w/fins
    2 x 25 mid pool, work turn
    50 EZ

    4 x 100/2:30 IM, desc1-4 (went 1:37-1:35-1:32-1:29)

    Warm down (200)
    100 easy kick
    100 easy swim

    Total: 2600 yards
    Categories
    Uncategorized
  4. NO EXCUSES!!

    by , February 8th, 2017 at 03:55 PM (Elise's Fitness Fun)
    Since I started working full-time three years ago, I have found it all too easy to avoid working out. I am not a morning workout fan and sometimes have to be in my office by 7 a.m., so mornings typically have been out. I have an hour for lunch, so my excuse has been that I did not have enough time to get in a "real" workout. The end of the day has not been a good time because of typical mom duties and because I sometimes feel like I have been hit by a mack truck. So, my new motto is, "Doing a little is better than doing nothing at all."

    I figure I will get in a little bit on the days I work and try to use my days off from work to get in longer or more challenging workouts. I am off during the summer, so hopefully, I can get in shape now and hit it harder this summer. I did not get a chance to blog yesterday, so I will include my workout from yesterday as well as my workout from today.

    Tuesday
    5 minute spin on stationary bike

    3 rounds of the following:

    5 push-ups
    10 leg-lifts/knee raises in captain's chair
    15 bicep curls
    15 shoulder raises

    Wednesday
    600 easy swim with fins

    3 x 100 I.M. Drill - 20 seconds rest between each 100

    100 easy

    Updated February 8th, 2017 at 04:31 PM by elise526

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    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 2/9/17

    by , February 8th, 2017 at 11:18 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    4 x 100 1:30
    6 x 50 stroke (2 of each) 1:05
    8 x 25 strong :30

    Kick set
    2 x 150 3:15
    8 x 25 :40 fast

    Freestyle set by Bert Bowers
    Goal: Shoot for same times on hard swims by group
    2x
    1 x 25 easy :55
    1 x 50 moderate :55
    1 x 75 strong :55
    2x
    1 x 50 easy 1:15
    1 x 75 moderate 1:15
    1 x 100 strong 1:15
    2x
    1 x 25 easy :55
    1 x 50 moderate :55
    1 x 75 strong :55

    IM/stroke set
    3x
    4 x 25 :40
    1 x 50 strong 1:20
    RD1 fly, RD2 back, RD3 breast

    Free/pull set
    1 x 400 5:45
    1 x 300 4:15
    1 x 200 2:45
    1 x 100 1:20

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 2/8/17

    by , February 7th, 2017 at 01:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:40 3:15
    6 x 50 Alternate 1st/1fr 1:10 1:00
    1 x 200 3:30 3:00
    6 x 50 Alternate 1st/1fr 1:10 1:00

    Kick set
    3x
    1 x 100 2:30 2:15
    1 x 50 fast 1:30 1:15
    50 easy swim

    IM/stroke set
    3x
    4 x 50 stroke 25fast/25easy 1:15 1:10
    1 x 100 IM 2:00 1:45

    Free/pull set
    1 x 400 moderate 6:45 6:00
    4 x 100 descend 1:40 1:30
    1 x 400 negative split 6:45 6:00
    8 x 50 strong :50 :45

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  7. January was rough!!

    by , February 6th, 2017 at 09:15 PM (Elise's Fitness Fun)
    Well, January was not a great month for starting back. First the flu, followed by food poisoning, and then low iron. After going through all of that, it feels wonderful to be back to "normal." I got in a quick swim at lunch today as follows:

    300 Warm-up:. 100 swim, 100 kick with fins, 100 pull

    6 x 200 on 3:15 - odds are kick on back with fins, evens are free swim with paddles

    100 easy

    I am wondering if anybody else out there has sat out 6.5 years of Masters swimming. I would love to hear about your early stage workouts and your ideas about getting back in shape.
    Categories
    Uncategorized
  8. Update: Life Hijack

    by , February 6th, 2017 at 04:19 PM (The FAF AFAP Digest)
    Last time I checked in, I had just had my VTOS surgery (Dec. 8) wherein Dr. Lum removed a huge chunk from my chest. I seemed to recover from that fairly well and did not become a pillbilly. On December 20, I went back to Hopkins for a venogram to check the vein. Disappointingly, but not totally unexpectedly, it was still damaged, compressed and the clot was still there. So I had an angioplasty where they put in 4 balloons to open the vein. Good grief, that really hurt. Not great news, but at least he was able to open the vein. I was told that the second operation had a 70% chance of success; veins that have long been compressed are prone to re-collapse. I survived xmas, but on December 29, I was struck down with an extremely severe case of the flu, which developed into bronchitis. I was really sick for 3.5 weeks -- the sickest I've ever been in my life. I only made it to one PT appt, then had to cancel all the rest. At this juncture, I've decided that I'm not going to bother with PT. I had full ROM almost immediately in any event. My arm is still somewhat swollen, but down from before. I was given a 3-6 month estimate for it to return to normal. My next appt is on March 23 and they will again check the vein with a duplex ultrasound. If there is still damage/clotting, I will need vein reconstruction surgery. I also struggled a bit with the oral blood thinner (xarelto). It made me nauseous and tired. So I switched back to lovenox. Downside is injections 2x day. Still, better than nausea.

    So Dec & Jan were just a life hijack. After an epic struggle, I have been feeling pretty normal the last 10 days. I can't do anything high impact or anything with my arm. I've been doing a lot of fast walking on the treadmill, between 5-9 miles a day. My incision is healing fine, so I may be able to get back in the water and kick with my arms at my side fairly soon. My dr really errs on the conservative side wrt the pool. But I know others that returned to the pool 6 weeks after VTOS surgery. I may also go to a spin class or some bikram yoga. Vinyasa is out because of all the down dogs.

    Anyway, hope you all are doing fabulously! I persevere.

    Updated February 7th, 2017 at 06:51 PM by The Fortress

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    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 2/7/17

    by , February 6th, 2017 at 02:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:15
    2 x 100 1:30
    1 x 200 IM/stroke 3:30
    2 x 100 1:30
    4 x 75 1:05

    Kick set
    4 x 75 1:45
    6 x 25 sprint :40

    IM/stroke set
    1 x 300 IM 5:15
    3 x 50 fly 1:10
    1 x 200 IM 3:30
    3 x 50 back 1:10
    1 x 100 IM 1:45
    3 x 50 breast 1:10

    Free/pull
    3 x 200 descend 1-3 3:00
    1 x 200 best effort 3:30
    3 x 100 descend 1-3 1:30
    1 x 100 best effort 2:00
    6 x 50 descend 1-3/4-6 :45
    1 x 50 best effort 1:00

    Warm down
    4 x 50 1:00

    Total: 4450
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters GOLD Workout 2/6/17

    by , February 3rd, 2017 at 01:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up

    2 x 150 3:00 2:30
    4 x 50 25 stroke/25 free 1:15 1:15
    2 x 150 2:45 2:30
    4 x 50 25 stroke/25 free 1:15 1:15
    2 x 150 2:30 2:15

    Kick set
    4 x 150 last 50 strong 3:45 3:30

    Sprint free set
    3x
    1 x 50 easy 1:15 1:15
    3 x 50 strong 1:05 1:00

    IM/stroke set
    3x
    1 x 50 easy 1:15 1:15
    3 x 50 stroke strong 1:15 1:15

    Free/pull set
    6 x 150 last 50 strong 2:30 2:15
    #6 is easy warm down

    Total: 4000
    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters GOLD Workout 2/3/17

    by , February 2nd, 2017 at 01:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 3:15
    6 x 50 1:00 1:00
    2 x 100 IM 2:00 1:45
    6 x 50 1:00 1:00 descend 1-3/4-6
    1 x 200 3:30 3:00

    Kick set
    2 x 100 last 50 strong 2:30 2:15

    IM/stroke set
    3 x 50 stroke (1 of each) 1:15 1:05
    1 x 150 IM 2:45 2:30
    2 x 50 free moderate 1:00 1:00
    1 x 150 IM 2:45 2:30
    3 x 50 stroke (1 of each) 1:15 1:05

    Free/pull/kick set (Julie Salvetti's Fav Set)
    6 x 300 5:45 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 1:15 1:00

    Total: 4100
    Categories
    Uncategorized
  12. Working the strokes

    We COOGs had a great time at the Woodlands meet!
    I was in 5 events, 50 free, 50 breaststroke,3 relay's
    oh!!! So much fun! Our coaches were so happy and proud!

    today's swim
    300 w/u
    10x50's kick set drill, breast,fly
    8x100's pull, work the arms,bilateral breathing,power turns off wall dolphin
    4x25's breaststroke
    4x25's fly
    4x25's breaststroke
    4x25's fly
    4x25's breaststroke
    4x25's fly
    200 cool
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters GOLD Workout 2/2/17

    by , February 1st, 2017 at 02:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    2 x 100 1:45
    3 x 50 stroke 1:10
    4 x 100 1:30
    6 x 25 choice strong :30

    Kick set
    2 x 100 2:15
    2 x 50 1:05
    4 x 25 :40 sprint kick

    IM/Stroke set
    2x
    6 x 25 stroke (2 fly, back, breast) :40
    3 x 50 stroke (1 fly, back, breast) 1:10
    1 x 50 free moderate 1:00
    1 x 50 85% best stroke 2:00
    1 x 50 85% worst stroke 2:00

    Free/pull set
    1 x 300 moderate 4:30
    4 x 150 last 50 strong 2:00
    1 x 200 moderate 3:00
    4 x 100 descend 1:20
    1 x 100 moderate 1:30
    4 x 50 best effort :40

    Warm down
    4 x 50 1:00 easy

    Total: 4400
    Categories
    Uncategorized
  14. Workout 01/31/17: evening

    by , January 31st, 2017 at 09:40 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 25 burst and cruise

    3 x 100 on 2:00 even pace (did back, 1:15)
    6 x 50 on 1:00 pull
    300 (build each 100)
    4 x 75 on 1:50 (kick-swim-pull)
    2 x 150 on 3:00 (descend)

    200 loosen and out
    [Masters/Rec/2300 yds/55 min]
    ------------------------------------
    Good workout tonight with Matt, Carol, Tim, Greg, and Jim.
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters GOLD Workout 2/1/17

    by , January 31st, 2017 at 02:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:15 4:30
    4 x 50 stroke 1:15 1:00
    2 x 150 2:30 2:15
    4 x 50 stroke 1:15 1:00
    3 x 100 descend 1:45 1:30
    4 x 50 kick 1:15 1:15

    IM/Stroke set
    2x
    1 x 50 free moderate 1:00 1:00
    2 x 50 stroke 1:15 1:15
    1 x 50 free moderate 1:00 1:00
    2 x 100 IM strong 2:15 2:00

    Free/pull set
    2 x 200 long & strong 3:30 3:00
    4 x 100 negative split 1:45 1:30
    8 x 50 establish strong pace 1:00 :50
    *rest 1:00
    1 x 400 best effort for time 6:30 6:00

    Warm down
    4 x 50 1:15 1:00 easy

    Total: 4100m/y
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters GOLD Workout 1/31/17

    by , January 30th, 2017 at 03:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    3 x 125 2:15
    3 x 75 IM 1:30
    3 x 50 choice 1:00
    3 x 75 1:15
    3 x 125 1:50

    Kick set
    6 x 75 last 25 strong 2:00

    IM/Stroke set
    2x
    1 x 100 50 fly/50 back1:45
    1 x 100 50 back/ 50 breast 1:45
    1 x 100 50 breast/50 free 1:45
    1 x 200 IM strong 4:00

    Free/pull set
    4 x 100 build to 85% 1:30
    1 x 200 85% 3:30
    4 x 75 build to 85% 1:05
    1 x 150 85% 2:40
    4 x 50 build to 85% :50
    1 x 100 85% 2:00
    4 x 25 build to 85% :30
    1 x 50 85% 1:00

    Warm down
    4 x 50 1:00 easy

    Total: 4500
    Categories
    Uncategorized
  17. Workout 01/28/16: morning

    by , January 28th, 2017 at 06:37 PM (Maple Syrup with a Side of Chlorine)
    2 x [150 swim, 50 kick, 100 pull]

    4 x 25 kick
    4 x 50 pull on 1:00
    4 x 75 (fast 3rd 25) on 1:40
    4 x 100 even pace on 2:00
    4 x 75 (kick-swim-pull) on 1:50
    4 x 50 descend on 1:00
    4 x 25 FAST on :30
    4 x 50 active recovery
    [Masters/Rec/2400 yds/60 min]
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters GOLD Workout 1/30/17

    by , January 28th, 2017 at 09:39 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 1:45
    4 x 50 stroke 1:30 1:15
    1 x 200 3:20 3:00
    4 x 50 choice 1:00 1:00
    3 x 100 1:45 1:30

    Kick set
    3 x 100 2:30 2:15
    4 x 50 up tempo 1:30 1:15

    IM/stroke set
    2x through
    2 x 50 fly 1:20 1:10
    1 x 50 free 1:00 1:00
    2 x 50 back 1:20 1:10
    1 x 50 free 1:00 1:00
    2 x 50 breast 1:20 1:10
    1 x 50 free 1:00 1:00

    Free/pull set
    1 x 200 long and strong 3:20 3:00
    4 x 50 descend 1:00 1:00
    1 x 200 moderate 3:20 3:00
    4 x 50 descend :55 :50
    1 x 200 moderate 3:20 3:00
    4 x 50 descend :50 :40

    Warm down
    4 x 50 1:15 1:00

    Total: 4000 meters/yards

    Updated January 30th, 2017 at 03:48 PM by SharksMasters

    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters GOLD Workout 1/27/17

    by , January 26th, 2017 at 02:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right
    Warm up
    1 x 200 3:30 3:15
    2 x 100 1:45 1:30
    4 x 50 1:00 1:00
    4 x 50 stroke 1:15 1:15
    2 x 100 1:45 1:30
    1 x 200 3:15 3:00

    Kick set
    1 x 200 4:40 4:30
    4 x 50 1:20 1:15

    IM/Stroke set
    3 x 100 25stroke/25free 2:00 1:45
    1 x 100 IM 2:00 1:45
    3 x 100 50stroke/50free 2:00 1:45
    1 x 200 IM 4:00 3:30

    Free/pull set
    1 x 100
    1 x (200 100)
    1 x (300 200 100)
    1 x (200 100)
    1 x 100
    Intervals: LCM 1:40/100, SCY 1:30/100

    Warm down
    4 x 50 1:15 1:00

    Total: 4100 meters/yards
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters GOLD Workout 1/26/17

    by , January 25th, 2017 at 02:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    60 x 100 1:30 birthday swim (6000 yards)

    -OR-

    Warm up
    4 x 100 1:40 1:30
    4 x 50 stroke 1:10 1:00
    4 x 25 choice :40 :30
    2x through
    RD1 intervals left, RD2 intervals right

    Kick set
    2 x 100 2:15
    4 x 50 last 25 strong 1:10

    IM/Stroke set
    10 x 25 strong and consistent RD1-3 on :40, RD4 on :30
    1 x 50 best effort 1:20
    4x through
    RD1 fly, RD2 back, RD3 breast, RD4 free

    Free/pull set
    1 x 500 long and strong 6:30
    2 x 250 last 50 strong 3:15
    5 x 100 descend 1-3, last two easy warm down 1:15

    Total: 4500 yards
    Categories
    Uncategorized