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SCY

Warm up
2 x 200 3:15
2 x 100 1:30
4 x 75 1:30 IM/stroke
6 x 50 1:00 descend 1-3/4-6

Kick set
6 x 75 1:40 last 25 fast

IM/Stroke set
1 x 125 2:00 IM
5 x 25 :45 fast, #5 on 1:15
125s: Round 1 50 fly, 2 50 back, 3 50 breast, 4 50 free
25s: Round 1 fly, 2 back, 3 breast, 4 free
4x through

Freestyle swim/pull set
4 x 75 1:05 last 25 fast
3 x 150 2:10 last 50 fast
2 x 300 4:30 descend and negative split

Warm down
4 x 50 1:00 easy swim

Total: 4500 yards

SCY

Warm up
2 x 150 2:30
2 x 50 1:15 stroke
2 x 150 2:15
2 x 50 1:15 stroke
2 x 150 2:15
2 x 50 1:00 descend

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

IM/Stroke set
1 x 200 3:30 IM
1 x 100 1:45 IM/stroke
4 x 25 :45 fast, #4 on 1:15
25s: Round 1 fly, 2 back, 3 breast
3x through

Freestyle swim/pull set
2 x 200 3:00
4 x 100 1:30 last 25 fast
8 x 50 :50 descend 1-4/5-8
16 x 25 :30 fast

Warm down
4 x 50 1:00 easy swim

Total: 4500 yards

I brought a variation of a recent Kiefer workout to the pool today.

Warmup: 30 x 25 on :05sr
01-10 free
11-16 non free
17-20 kick
20-25 pull [did an extra 100 while we reset]
26-30 fast

Main Set: 30 x 50 on 1:00
01-05 build
06-15 odds fast, evens dps
16-24 even pace
25-30 non free

Warmdown: 5 x 50 on 1:05
active recovery
[Masters/Rec/2600 yds/60 min]
------------------------------------

A different style of workout with a 30's theme. I did the even pace 50's as backstroke with a focus of 10-15yds sdk off the walls. Eric, Tim, Greg, Jim, Rebecca, and Mary.

The high school swim team season is now in full swing so we will lose some workout options during Tuesday nights. Next weekend we will have the opportunity to join the local age group team as they take part in a swimathon - choosing between a goal of 100 or 200 laps. Should be a good jumpstart to the One Hour Swim in January.

SCY

Warm up
1 x 200 3:15 3:00
1 x 150 2:30 2:30 50st/50fr/50st
1 x 100 1:45 1:30
1 x 75 1:30 1:30 IM/stroke
1 x 50 1:00 :45
1 x 25 :45 - sprint
2x through RD#1 left intervals, RD#2 right intervals

Kick set
3 x 100 2:15 last 25 fast

IM/stroke set
1 x 25 :45 fly
1 x 50 1:00 back
1 x 75 1:30 breast
1 x 100 1:45 Free or IM, fast
3x through

Free/pull set
1 x 300 4:30 negative split
1 x 150 2:15 cruise, perfect stroke
1 x 75 1:45 fast 100%
4x through

Warm down
4 x 50 1:00 easy

Total yards: 4550 yards

SCY

Warm up
2 x 100 1:45
2 x 100 1:45 IM/stroke
2 x 100 1:30
2 x 100 2:15 kick
2x through

Main set (IM/stroke/free)
2 x 50 1:00 Mod stroke
1 x 100 2:30 IM/stroke 100%
2 x 50 1:00 Mod free
1 x 100 2:30 Free 100%
4x through

Free/pull set
4 x 250 3:30
Descend 1-4 and
#1 second 50 fast
#2 third 50 fast
#3 fourth 50 fast
#4 last 50 fast

Warm down
4 x 50 1:00 easy

Total yards: 4400

200 swim, 100 kick, 100 pull
3 x 50 burst and cruise on 1

4 x 150 on 3:00 (did 200)
...descend in pairs

3 x 100 on 2:00 pull

3 x (5 x 50)
...odds fast on :55, evens eazy on 1:00

200 loosen and out
(Masters/Rec/2600 yds/60 min)
-------------------------------

A good swim with quality efforts tonight with Eric, Tim, Greg, Carol, and Jim.

SCY

Warm up
2 x 150 2:30
4 x 75 1:30 25 stroke/25 free/25 stroke
4 x 50 1:00 Descend
4 x 100 1:30

Main set (kick, IM/stroke, & free)
2 x 200 4:30 Kick
2 x 200 3:30 IM Descend
2 x 200 3:00 Free last 50 fast
2 x 100 2:15 Kick
2 x 100 1:45 IM Descend
2 x 100 1:30 Free last 25 fast
2 x 50 1:15 Kick
2 x 50 1:00 Stroke
2 x 50 :45 Free sprint

Free/pull set
3 x 200 3:00 Descend 1-3 and by round
2x through

Warm down
4 x 50 1:00 easy

Total yards: 4700 yards

Q: Why should my aquatics facility host a registered swim program with USMS?

A: U.S. Masters Swimming values partnerships with aquatics facilities, programs, and the swim coaches who are bringing the sport and joy of swimming to adults across America. Together we encourage adults—diverse in age, background, and ability—to swim for health, wellness, fitness, and, optionally, competition.

Together, we service our missions in an effort to make aquatics available as a meaningful, valuable, and fun experience for our customers, members, stakeholders, and communities. Swimming is a lifesaving skill that lasts a lifetime. Together, we can inspire adults to swim and live a safer, happier, and healthier lifestyle.

Hosting USMS Masters Swimming and USMS Adult Learn-to-Swim Programs brings exciting adult aquatic activities to your facility and will enhance current programming. Professionally trained and certified USMS coaches and instructors provide the passion, leadership, and technical skills needed for a successful campaign. They have the knowledge to work with a diverse cross section of adults across all ability levels. They understand the adult learner and how to motivate, encourage, and bring fun to the sport and skill of swimming.

The first step to developing a successful program is to register a club with USMS. Once you’re registered, you’ll begin receiving all the benefits of membership from our organization. These benefits include:

• Your program and aquatics facility listed in the searchable database on usms.org—swimmers looking for pools, Masters programs, and adult swim lesson providers use this site to locate valuable information about aquatics facilities and programs.
• Expert advice from the USMS professional staff. The Club and Coach Services staff provides phone, email, and on-site support at no additional charge. CCS provides marketing materials and club development guides and resources to help foster successful programs with our partners. CCS will help recruit, train, and certify your Masters coach through the USMS Masters Coach Certification Program.

The USMS Adult Learn-to-Swim Program staff will help you launch or enhance your swimming lesson program for adults. The USMS ALTS certification course teaches adults the skills needed to teach other adults how to swim and become safer in and around the water. This adult-specific training will enhance any certified swimming lesson program your instructors currently teach.

• Access to post job listings and recruit coaches and swim instructors

These and many more benefits are part of the commitment USMS makes to ensure that our program partners have the resources necessary to establish, develop, grow, and maintain vibrant Masters Swimming programming.

Please contact any staff member at the USMS National Office for help. Together, we can share our love of the water with others.

SCY

Warm up
2 x 200 3:15
3 x 100 1:30
4 x 75 1:30 IM/Stroke
4 x 50 1:00 Descend
1x through

Kick set
2 x 150 3:30 Last 50 fast
8 x 25 :40 Sprint
1 x 50 easy swim
1x through

IM/Stroke set
1 x 75 1:20 IM
1 x 50 1:00 Fly last 25 fast
1 x 75 1:20 IM
1 x 50 1:00 Back last 25 fast
1 x 75 1:20 IM
1 x 50 1:00 Breast last 25 fast
1 x 75 1:20 IM
1 x 50 1:00 Free last 25 fast
2x through

Free/pull set
6 x 150 2:15 Descend 1-3/4-6
6 x 75 1:05 Last 25 fast
6 x 25 :30 Sprint

Warm down
4 x 50 1:00 easy

Total yards: 4450

Rick, thank you for the challenge and the opportunity! Very much looking forward to it.

SCY
Warm up
1 x 200 3:20
2 x 100 1:40
4 x 50 1:15 stroke
1 x 200 3:00
2 x 100 1:45 IM/stroke
4 x 50 1:00 descend

Kick
1 x 200 4:30
4 x 50 1:10 25 easy/25 fast
8 x 25 :40 sprint

Free/pull (2x through)
Rd#1 Rd#2
1 x 400 6:00 5:20
1 x 200 3:00 2:40
1 x 100 1:30 1:20

IM/Stroke
8 x 25 :45 Fly #8 on 1:00
8 x 25 :45 Back #8 on 1:00
8 x 25 :45 Breast #8 on 1:00
8 x 25 :45 Free

Warm down
4 x 50 1:00 easy

Total: 4200 yards

With my retirement coming soon, this will be my last post--number 1,798. The workout blog will continue on with Dave Miner posting from here on in. Let's see if he can top 1,798! Thanks to all of you who have supported this blog--hopefully you have enjoyed my workouts.

SCY
WARM UP:
3 X 100 1:40 1:30
1 X 200 3:00 3:00
4 X 50 kick 1:15 1:10
Two rounds. Round 1 intervals left, 2 right

1 X 300 kick + 100 swim

4 X (3 X 100
Rounds 1/3: IM on 1:45
Rounds 2/4: Free on 1:30
Descend each round 1-3

1 x 200 3:00
4 X 50 descend :50
Three rounds--swim or pull
Descend 200's 1-3 by round

WARM DOWN: 4 X 50 easy

4400Y

SCY
WARM UP:
1 X 200 3:00 3:00
3 X 100 1:40 1:30
4 X 50 1:00 :50
Two rounds. Round 1 interval left, 2 right

1 x 200 kick 4:30
6 X 50 kick 1:10
1 X 100 swim

3 x 75 1:15
1 x 75 fast 1:45
Four rounds--choice

10 X 125 2:00
75 cruise/50 fast --swim or pull

WARM DOWN: 4 X 50 easy

A nice dip after a busy day at work ....

200 swim/100 kick/200 pull
100 (skull/swim by 25)
4 x 25 fast walls

All on 1:15... [I used my snorkle]
1 x 50 easy, 1 x 50 fast
1 x 50 easy, 2 x 50 fast
1 x 50 easy, 3 x 50 fast
1 x 50 easy, 4 x 50 fast

100 kick into 100 pull into 100 non-free
2 x 6 lane snake swim
100 easy and out
[Masters/Rec/2100 yds/60 min]

The secret to the main set is that the number of fast swims corresponds to the pieces of pie that I ate at Thanksgiving! A good swim with Eric, Tim, Rebecca, Matt, Jim, and Carol.

SCY
WARM UP:
4 X 100 1:45
1 X 200 3:00
4 X 100 1:30
1 X 300 negative split

4 X 75 kick 1:45
4 X 50 kick 1:10
1 x 100 swim

1 X 200 IM 3:30
1 x 200 free 3:00
Three rounds. Descend by rounds 1-3

1 X 25 :45 :30
1 X 50 1:00 :50
1 X 75 1:30 1:10
1 x 100 2:00 1:30
Four rounds.
Rounds 1/2--intervals left--stroke or IM
Rounds 3/4--intervals right--free
Round 1: 100 is fast
Round 2: 75 is fast
Round 3: 100 is fast
Round 4: 75 is fast

WARM DOWN: 4 X 50 easy

4300Y

SCY
WARM UP:
1 X 200 3:00 3:00
2 X 100 1:40 1:30
4 X 75 1:15 1:10
Two rounds. Round 1 intervals left, 2 right.

1 X 200 kick 4:30
2 X 100 kick 2:15
4 X 50 kick 1:10

4 X 75 free—descend 1-4— 1:15 #4 on 1:45
4 x 50 stroke 1:10 #4 on 1:30
Three rounds

2 X 50 cruise 1:05
1 x 100 fast 2:20
Four rounds—choice

WARM DOWN: 4 X 50 easy

4500Y

A commenter pointed out that I did not cover the 15-meter rule in the description of freestyle rules. That is correct and the 15-meter rule applies to freestyle, backstroke, and butterfly events. Swimmers may be completely submerged up to 15 meters after the start and each turn, at which point some part of the body must break the surface of the water. Swimmers may not be completely submerged after this point. The 15-meter points must be marked on each lane line. As with any disqualification, officials must determine that there was a rule violation beyond any reasonable uncertainty. So, either an official must be stationed at the 15-meter mark to make the call or it must be very clear to an official in another position.

Also, in our freestyle blog entry, we discussed standing on the bottom of the pool. By rule, standing on the bottom of the pool during freestyle is legal, but not in any other stroke.

So, here is a question to test our knowledge (careful, it is a trick). During a 200-meter butterfly event, a swimmer makes a legal touch at the turn. After the touch, the swimmer stands on a bottom of the pool for a few seconds to catch his breath. After doing so, the swimmer pushes off of the wall, assuming a legal body position, and starts swimming again. Should the swimmer be disqualified?

Answer: No. Although the rule says that swimmers may not stand on the bottom of the pool during any other stroke (except for freestyle), this action in this case took place during the turn. The swimmer made a legal touch and can then turn in any manner desired. Because the action took place between the legal touch and leaving the wall with a legal body position, there is no disqualification.

This month, we are going to continue our review of the rules for strokes, starts, turns, and relays. This should provide some information for new members as well as a refresher for us "experienced" competitors. This month focuses on the forward start, which is used in freestyle, breaststroke, and butterfly.


The starting sequence actually begins well before swimmers even step up onto the starting platform. By rule, the referee uses a series of short whistles to signal to swimmers to "remove all clothing except for swimwear". This is the signal to prepare for your event. Depending on the size and the pace of the meet, the referee may decide when to give the short whistles while the previous race is still finishing. Or, the referee may wait until all swimmers from the preceding heat are finished. In practice, the short whistles are normally followed by an announcement of the event number or heat number to remind swimmers, timers, and other officials of the upcoming race.

Once the race is ready to proceed, the referee uses one long whistle to signal to swimmers to step up onto the starting platform, up to the edge of the pool deck, or to enter the water. A forward start may be taken from the starting platform, the pool deck, or in the water using a push from the wall. It is the swimmer's choice. If you are starting from the starting platform, at least one foot must be towards the front surface of the platform. (That doesn't mean the foot must be right at the edge of the block, but generally must be in the front part of the platform.)

If you are starting the water, make sure to enter feet first. When starting in the water using a forward start, swimmers may face any direction. (USA Swimming rules would require swimmers to face the pool, so this is a key difference.) Also, under USMS rules, a backstroke start is permitted in a freestyle event. (However, if you are swimming backstroke - or any other stroke - in a freestyle event, your time may only be recorded as a freestyle time.)

Once all swimmers are ready, the starter will give the familiar "take your mark" command. This is the signal to assume your starting position. Swimmers may assume any starting position that maintains at least one foot towards the front of the starting platform or the pool deck; or, if starting in the water, swimmers may assume any position that does not remove at least one foot from contact with the all and at least one hand from contact with the wall or the starting platform.

The rule then says that when are swimmers are "stationary", the starter shall give the starting signal. Note the term "stationary". That doesn't mean swimmers must be completely motionless, but swimmers must remain on their marks and cannot leave this position prior to the starting signal. While there is no rule that requires swimmers to "come down together", all swimmers must respond promptly to the "take your mark" command. If one or more swimmers do not respond quickly, or if everyone is not set, or the starter feels that everyone is not ready, the starter may release swimmers by saying "stand" or "stand up". At this point, swimmers may leave their marks, relax, and even step off of the starting platform. Usually, the starter will simply try again with another "take your mark" command, but may sometimes provide additional instructions to one or more swimmers. If everything goes well, however, the "take your mark" command is followed the starting signal, which must be both audial and visual.

What happens if you enter the water or start before the starting signal is given? The starter will usually release swimmers with the "stand" command. By rule, a swimmer who commits a false start is disqualified, but the disqualification must be confirmed by both the referee and starter. Sometimes, one of these officials will decide that the start was not fair or there was some other factor that caused the swimmer to start before the signal. In that case, the swimmer might not be charged with a false start and we can try again to start the race.

If a swimmer leaves their mark before the starting signal, but the signal is given anyway, the race is allowed to proceed and the swimmer could be disqualified for a false start after the race is over. The starter will not "recall" a race in the event of a false start, but could still recall a race if the start was not fair. While recalls should be rare, if you hear the starting signal repeated (likely several times), that is the recall signal.

Other things that you can do to ensure a good start:

• Keep track of the meet! Events can run ahead of or behind a projected timeline and officials are under no obligation to wait if the meet is running faster than projected. If you miss an event, officials are not obligated to seed you into another heat and will not conduct a re-swim.
• Check with the timers in your lane before your race to verify that you are in the correct heat and lane. Let one of the officials know if there is a discrepancy.
• If you need a little more time or need assistance to step up or enter the water, let the officials know ahead of time. Sometimes, it may be possible to allow swimmers to use a ladder to enter the water from the side of pool, but make sure the officials know your intent and have provided their approval.
• Step up (or in) promptly at the long whistle signal. If you delay, or stand back behind the blocks where you are not visible, the referee and starter may assume that you have withdrawn from the race.
• Deaf or hearing-impaired swimmers should inform the starter. Make sure you can see the starter (who will use hand signals in addition to the whistle commands) and the visual starting signal (normally a light on top of the starting system).

While my time has been sporadic in the pool of late, I am happy to report that the new job is going well and the kiddos both made it home safely for a fun Thanksgiving holiday. Today we revived the main course from the Turducken Set from Swimsuit addict:

w/u:
200 Swim/100 kick/200 pull [did an extra 200]
4 x 25 build

Turducken set: A turducken is a turkey that is stuffed with a duck, which in turn has been stuffed with a chicken. I’ve never tasted one, but I feel like I’ve been reading about them as a novelty food item for at least a decade. The latest article I saw about turducken was not about food at all, but about privacy law, and ever since I read it, the word has been rolling around in my head. So I decided I would assemble stroke turduckens by stuffing a 50 of one stroke into the middle of a 100 of another stroke, then sticking the whole thing into a 200 of yet another stroke. I did four rounds of these; on the first, turkey=fly, duck=back, and chicken=breast; the strokes rotate through the IM thereafter. The set looked like this:

4 x 350 @ :30-:40 rest interval
1st 350=100 FL/50 BK/50 BR/50 BK/100 FL
2nd 350=100 BK/50 BR/50 FR/50 BR/100 BK
3rd 350=100 BR/50 FR/50 FL/50 FR/100 BR
4th 350=100 FR/50 FL/50 BK/50 FL/100 FR

On each round I aimed to do the middle 50 at 200 IM pace; the 50 before it as build and the 50 after it as recovery, and the turkey 100s at the front and back at basic aerobic pace.

Quick 200 and out
[Masters/Rec/2400 yds/50 min]
------------------------------------

Since breaststroke has not been my friend of late, I just kicked that portion of the set. Greg missed out on the fun, but Rebecca, Kevin, Meg, Jim, Mary and Magnus all took part, although only Meg and Rebecca attemped to swim fly. This was my sixth time swimming this set and I really do look forward to getting it in each year.

SCY
WARM UP:
1 X 250 4:00 3:45
3 X 50 descend 1:00 1:00
Three rounds. Round 1 intervals left, 2 and 3 right.

1 X 300 kick

12 X 50--choice-- 1:05
odd: easy
evn: fast

1 x 100 free 1:30
1 X 100 IM 1:45
1 X 100--best stroke-- 2:15
Three rounds

17 X 100 pull
5 on 1:30
5 on 1:20
5 on 1:15
2 warm down on 2:00

4700Y

SCY
WARM UP:
1 X 250 4:00 3:45
4 X 100 1:40 1:30
4 X 50 kick 1:10 1:10
Two rounds. Round 1 intervals left, 2 right.

1 x 50 swim

1 X 300 IM 5:15
3 x 100 IM 1:45
4 X 25 stroke/choice :40 #4 on 1:00
Two rounds--25 swims are up tempo

6 x 200 pull 3:00
1/2: long and strong
3/4: negative split
5/6: best effort

WARM DOWN: 4 X 50 easy

4550Y