MAJOR RULES CHANGES FOR 2018 At our recent USMS National Convention in Dallas, the House of Delegates approved several changes to the rules that will take effect on January 1, 2018. These changes are summarized below. You can post any questions using the comments tool or send them to: rules@usms.org. World Records and USMS Records: Applications for world records and USMS records will no longer be accepted when timed with manual watches or with a semiautomatic timing system (buttons) as the primary timing system. World and USMS records must be timed with automatic timing (touchpads) or, in the event of an individual lane malfunction, with a semiautomatic backup system consisting of three, two, or one button(s). Manual watches and semiautomatic buttons will continue to be accepted for USMS Top 10 recognition. Notification of Timing System in the Meet Announcement: If it is not possible to satisfy the timing system requirements for world records, USMS records, or Top 10, the meet announcement must include a statement notifying swimmers. If a change in primary timing is necessary prior to a meet or during a meet that affects the ability to earn records or Top 10 recognition, meet directors must ensure that swimmers are notified of the change. Starting Grips: Handgrips on the starting platforms are distinguished between grips for backstroke starts and forward starts. During backstroke events, swimmers may not use handgrips installed on the top of the starting platform which are intended for use during forward starts. During backstroke starts, swimmers must place both hands on the gutter or on the backstroke starting grips. Freestyle during Individual Medley and Medley Relay events: Swimmers must be at or past the vertical towards the breast during the freestyle leg of an individual medley or medley relay event, except that during a turn (freestyle turn or breast-to-free transition), swimmers may leave the wall in a position at or past the vertical towards the back. Swimmers must return to a position at or past the vertical towards the breast before any stroke or kick. Relay Starts with Adjustable Back Plates on the Starting Platform: The second, third, and fourth swimmers on a relay team must have at least part of one foot in front of the adjustable-setting back plate during a relay takeoff. Modification of Age Groups: Organizations outside of USMS requesting a USMS sanction to conduct a meet may modify the age groups to correspond to different minimum and maximum ages if their organization’s age policies differ from USMS. Meet Announcement: The order of events must be published in the meet announcement at least one week prior to the entry deadline. Dual Sanctioned Meets: When a USMS meet is held in conjunction with a USA Swimming sanctioned meet (swimmers from both organizations swimming together in the same session), swimmers must select only one organization with which to compete for the entire meet. Warm Down: A swimmer who completes a race may warm down in the assigned lane while the rest of the swimmers finish the heat and shall not be disqualified if that swimmer does not delay the start of the next heat. Automatic Splits at National Championships: Recording of intermediate splits is a mandatory requirement for hosts of national championship meets.
SCY Warm up 4 x 125 2:15 4 x 75 1:30 IM/stroke 6 x 50 1:00 desc 1-3/4-6 6 x 50 1:15 kick desc 1-3/4-6 Free/pull set 3 x 200 3:00 long & strong 2 x 200 2:45 desc Main set 9 x 50 :50 free 9 x 50 1:10 brst 9 x 50 1:05 back 9 x 50 1:05 fly [Alt 1 easy, 2 fast - easy swims can be freestyle] Warm down 4 x 50 1:00 Total: 4400
WARMUP 572 ez FR (11 laps) STROKE 4 x 208 BR on 5:00 (worked walls, pullouts, and breathing) KICK 1 x 26 flutter kick from block afap LP 3 x 104 FR [(broken at 26 yds on 0:30, 2 breaths ea length) plus a 50 ez with TYR snorkel having blue restrictor on] on 4:00 WARMDOWN 150 FR with fins and snorkel, very slow, with fast rotation/roll A shavedown before a workout is a dandy way to boost ones confidence. The TYR blue restrictor hole is about the size of a pea. Have to zip-tie it on because it keeps popping off. Assume it restrictive breathing might provide some benefit. .
Updated September 29th, 2017 at 10:16 PM by __steve__
Swim/SCY @ Pitt Warm up: 400 various 8 x 25 back kick @ :40 50 EZ 8 x 25 of something ... @ :40 -- I did odds = fly @ 100 pace, evens = EZ 50 EZ Main sets: 12 x 50 IM order with good breakouts @ 1:00 I did: 3 x (4 x 50) -- 25 fly @ 100 pace + 25 EZ back -- burst SDK + cruise -- back, 12.5 UW each length 50 EZ 6 rounds: 2 x 50, odds = fast @ 1:15 (I did them @ 100 pace), evens = EZ -- I missed one fast 50 while looking for a nose clip that fell off my suit 4 x 25, odds = EZ, evens = fast @ :30 (did a few AFAP, most 100 pace) 100 EZ 100 EZ 8 x 25 breast @ 100 pace (13s) -- I hung around to do these with a lane mate who was doing fly -- was surprised that I could do this actually 50 EZ Total: 3650 ~~~~~~~~~~~~~~~~~~~~~~~~~ My 100 pace seems a bit smoother and faster. One my 50 backstroke kicks was a 23 high. I didn't feel as exhausted after this workout, which is a good sign. I've done a few all out 25 kick and 25 breast efforts. But in general I'm a bit leery of going AFAP on free or back with my rapid fire turnover. Still easing into it ... Although I'm sure some of it is mental. It takes some mental effort to go truly all out and my brain is rusty.
5 x 208 fr on 5:00 (2 min rest or less) 156 one arm drill dead arm facing back, alternate left and right arm per 52 yard 520 kick (10:50) alternate lengths with flutter and frog 312 with fins doing various fun drills 26yd fly from block fast 26yd br from block fast 13 months have passed since last attended swim meet. I'll do one before 2018
Updated September 28th, 2017 at 04:32 PM by __steve__
SCY Warm up 4 x 100 1:45 4 x 75 1:30 IM/stroke 4 x 100 1:30 Kick set 4 x 125 2:45 last 25 fast Main set 4x 1 x 50 1:00 25fast/25easy 1 x 50 1:00 fast 1 x 50 1:00 easy 2 x 25 :40 sprint 20, shut it down 2 x 25 :40 fast 2 x 25 :40 easy [RD1/2 stroke choice, RD3/4 choice-free] Free/pull set 15 x 100 1:30 alt 2 strong/1 easy Warm down 4 x 50 1:00 Total: 4500
SCY Warm up 2x 1 x 200 3:15 3 x 50 1:05 stroke 1 of each 3 x 50 1:00 desc 1-3 1 x 200 4:30 kick Main set 3x 1 x 50 1:15 kick 1 x 50 1:15 drill 1 x 50 1:15 perfect stroke 1 x 200 3:30 IM [50s: RD1 fly, RD2 back, RD3 brst] [Fly drill: fly arm stroke w/flutter kick working on driving head and arms forward] [Back drill: 2-arm swim working on entry placement of hands (wide)] [Brst drill: brst arm stroke w/ flutter kick working on fast hands recovery] Sprint set 2x 2 x 50 :50 [:40] 3 x 50 :55 [:45] 4 x 50 1:00 [:50] [RD1 best stroke, RD2 free intervals right] [As intervals increase maintain same sprint effort] Free/pull set 3 x 150 2:10 last 50 strong 3 x 150 2:00 desc 1-3 Warm down 4 x 50 1:00 Total: 4450
Monday: was on the treadmill and did 2000 EZ at LA Fitness Tuesday: Swim/SCY @ Pitt Warm up: 400 various 16 x 25 back kick @ :40 -- just cruised these ... Main sets: 16 x 25 @ :40 -- can't remember exactly what was assigned, def some backstroke -- I did the first 10 x 25 odds = fly (! first time) evens = EZ and some shooters and power kicks on the rest 5 x 100 back @ 1:50 -- I did odds back, evens back kick < 1:10 8 x 50 @ 1:00 (did 9 inadvertently) -- I did 25 fast back @ 100 pace with fins (13s) + 25 EZ 50 EZ 6 x 100 back @ 1:40 -- I did 6 x 50, odds = free @ 100ish pace with Lochte turns, evens = EZ 50 EZ 8 x 25 @ 1:00 @ :40, odds = sprint back -- I did 3 of the 4 fast ones (breast), but then cramped -- I was really too tired to sprint well at this point 100 EZ 1 x 100 fast (no, cruised it) 1 x 100 EZ Total: 3300 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Another night at Pitt, this time with a more doable workout. I tried fly for the first time in 11 months and it only felt slightly weird. Backstroke felt smoother. I'm hoping I can use my little paddles soon. I read the other day that Ray Looz (Lily King's coach) assigns a lot of breaststroke with fins and paddles.
Happy Birthday Coach Rick! SCY Warm up 6 x 75 1:20 6 x 75 1:30 IM/stroke 6 x 50 1:00 desc 1-3/4-6 Kick set 3 x 100 2:15 8 x 25 :45 sprint Main set 4x 1 x 25 :40 easy 1 x 50 1:00 build 3 x 25 :40 sprint 20, shut it down 1 x 100 2:00 strong [RD1 best stroke-no free, RD2 choice stroke, RD3-4 IM, stroke, or free] Free/pull set 3 x 200 3:00 desc 1-3 1 x 200 3:00 strong 85+% 3 x 100 1:30 desc 1-3 1 x 100 1:30 strong 85+% 3 x 50 :45 desc 1-3 1 x 50 :45 strong 85+% 3 x 25 :30 desc 1-3 1 x 25 :30 strong 85+% Warm down 4 x 50 1:00 Total: 4400
SCY Warm up 4 x 150 2:30 4 x 75 1:30 IM/stroke 4 x 25 :30 strong Kick set 5 x 75 1:40 last 25 fast 1 x 75 easy swim IM/stroke set 4 x 100 2:00 [Swim #1 drill, #2 perfect stroke, #3 strong, #4 easy] 4 x 75 1:30 [Swim #1 drill, #2 perfect stroke, #3 strong, #4 easy] 4 x 50 1:00 [Swim #1 drill, #2 perfect stroke, #3 strong, #4 easy] 4 x 25 :40 [Swim #1 drill, #2 perfect stroke, #3 strong, #4 easy] [Choice stroke per group of 100s, 75s, 50s, 25s] [Fly drill: right arm only x 25, left arm only x 25] [Back drill: right arm only x 25, left arm only x 25] [Brst drill: breaststroke arms w/flutter kick] Sprint freestyle set 2x 4 x 25 :20 6 x 25 :25 8 x 25 :30 Rest :30 between rounds Free/pull set 5 x 100 1:30 long & strong 4 x 100 1:20 neg split 3 x 100 1:15 strong Warm down 4 x 50 1:00 Total: 4750
On Friday and Saturday, I did some drylands and was on the treadmill. Sunday, I went to Bethel Park and did the following: Swim/SCY/Solo @ BP Warm up: 500 various 10 x 25 shooters w/fins @ :40 -- I was surprised this interval was pretty easy to make 100 EZ Main sets: 5 x (25 AFAP + 75 EZ) @ 3:00 -- 3 breast (12s), 2 kicks (10s) 50 EZ 20 x 25 back w/fins @ 100 pace, UW 15 m @ :45 200 EZ 10 x 25 breast w/fins @ 100 pace @ :45 200 EZ 10 x 25 no breath free w/fins @ :45 -- wanted to do this race pace, but was too tired 200 EZ Total: 3000 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ I can go long distances on the treadmill with no problem, but put me in the pool and I'm plastered afterward ... My 25s were slower than usual, but not ridiculously slow at all. Of course, I was doing then on a slower interval than usual. Baby steps. In other random news, 1. My allergies have been killing me this Aug/Sept. I didn't start feeling better until I started taking plant sterols. Usually I'm worse in the spring, but this late summer/fall has been challenging. I think it's the mold. 2. We are going away for xmas and new years this year (Costa Rica). I've wanted to for years as the winters are long here, and we can't really go any other time with Lil Fort. 3. I've decided to re-learn conversational French. Not doing to do it traditionally. I'm going to use Duolingo, podcasts and youtube. 4. Swimming makes me so hungry ...
Updated September 25th, 2017 at 12:44 PM by The Fortress
SCY Warm up 3 x 100 1:45 3 x 100 1:45 25fist drill/25swim 3 x 100 1:45 25st/25fr 3 x 100 1:30 Kick set 1 x 400 8:30 1 x 100 2:15 best effort IM/stroke set (John Sylvester's Fav Set) 4 x 25 :25 [1 of each stroke] 8 x 25 :30 [2 of each stroke] 12 x 25 :35 [3 of each stroke] 16 x 25 :40 [4 of each stroke] Free/pull set 20 x 50 :50 hold strong pace Rest :30 1 x 500 best effort holding pace Warm down 4 x 50 1:00 Total: 4400
I went to Pitt last night for "sprinter" practice. It seemed like a distance workout to me, so I chopped the main set in half. Swim/SCY @ Pitt Warm up: 450 various 4 x 100 with some breathing pattern (I always ignore these) @ 1:50 -- I did odds = free, evens = back 16 x 25 kick @ :35, every 4th one fast -- I did 8 backstroke kick, then put on fins and did some shooters and bursts -- the interval was way too short to go "fast" 4 x 50 @ :55, no breath then build -- I did them free & back, 12.5 UW each length Main sets: assigned 2 rounds: 4 x 100 @ 1:30 1 x 50 EZ 3 x 100 @ 1:25 1 x 50 EZ 2 x 100 @ 1:20 1 x 100 EZ 1 x 100 sprint 1 x 100 EZ Fugetabout ... I did: 2rounds: 4 x 50, odds = @ 100 pace @ 1:30 -- on round 2, I did one of the 100s backstroke kick, cruising at 1:03, then promptly switched back to 50s 1 x 50 EZ 3 x 50 odds = 100 pace @ 1:25 1 x 50 EZ 2 x 50 odds = 100 pace 1 x 100 EZ 1 x 50 @ 100 pace 1 x 100 EZ (200 EZ on round 2) Total: 3200 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ The warm up was sufficiently hard to tire me out before trying to sprint. Very garbage yardy main set, I thought. Even chopping everything in half, I still did a lot of 100 pace work and yardage. I was beat down after that. A 90 minute workout is a bit much for me at this point ... Off for a hike in Frick Park with a friend!
Updated September 23rd, 2017 at 10:29 AM by The Fortress
SCY Warm up 4 x 125 2:15 10 x 50 1:00 choice Kick set 1 x 200 4:30 8 x 25 :40 sprint Stroke set 4x 2 x 25 :40 perfect stroke 1 x 125 2:30 IM [RD1 fly, RD2 back, RD3 brst, RD4 choice] Sprint set 6x 1 x 75 1:20 easy 1 x 75 1:20 sprint [All rounds are choice] Free/pull set 4x 1 x 200 3:00 1 x 100 1:30 1 x 50 :45 [Desc each swim by round] Warm down 4 x 50 1:00 Total: 4600
SCY Warm up 4 x 100 1:45 6 x 50 1:05 stroke 2 of each 4 x 100 1:30 6 x 50 1:15 kick 25fast/25easy Main set 2x 1 x 50 1:10 fly drill 6 x 25 :40 fly desc 1-3/4-6 1 x 50 1:10 back drill 6 x 25 :40 back desc 1-3/4-6 1 x 50 1:10 brst drill 6 x 25 :40 brst desc 1-3/4-6 [Fly drill: 2 right arm only, 2 left, 2 both arms] [Back drill: Right arm only x 25, left arm only x 25] [Brst drill: Flutter kick with breasstroke arms] Free/pull set 1 x 400 5:45 long & strong 2 x 200 3:00 neg split 4 x 100 1:30 desc 1-4 8 x 50 :45 strong Warm down 4 x 50 1:00 Total: 4400
2 x (150 swim/50 kick/100 pull) [did extra 50] 4 x 125 on 2:10 (fast last 25 - did stroke) 150 pull 6 x 75 on 1:40 (k-s-p) [did extra 50] 100 choice 10 x 50 on :60 (desc 1->4, 5 easy, 6 fast, 7->10 loosen and out) [Masters/Rec/2400yds/60 min] ------------------------------------- With the warm and dry weather the tri folks are still playing outside. Just Greg and I today at practice for a good swim. Working to put together a list of some swims for this fall that we might be able to travel to.
SCY Warm up 2 x 200 3:15 4 x 100 2:00 25st/25fr 8 x 50 :50 choice Main set 1 x 200 4:30 kick 1 x 200 3:30 IM 1 x 200 3:00 pull 2 x 100 2:15 kick 2 x 100 2:00 IM/stroke 2 x 100 1:30 pull 4 x 50 1:15 kick 4 x 50 1:05 stroke choice 4 x 50 :45 pull Sprint set 5x 1 x 50 1:00 easy 2 x 25 :45 sprint 2 x 25 :45 easy 1 x 50 1:00 sprint [RD1 best stroke (no free), RD2-3 choice stroke, RD4-5 free/choice] [All easy swims can be free] Warm down 4 x 50 1:00 Total: 4200
I went for a 7 mile hike yesterday with Mr. Fort. Today, I swam at LA Fitness in Bridgeville. Midway through my workout, the lifeguard screamed at me (no joke, I was berated) for doing flip turns. Flip turns while I was swimming in a swimming pool ... Apparently, I was getting the pool deck wet. We can't have that in a pool, can we? I told her that I didn't feel obligated to stop doing flip turns, so she glared at me the rest of my workout and ranted to herself. Then I had a word with management on my way out. Crochety old lady! There is no pace clock there, so I just estimated intervals. Swim/SCM/Solo @ LA Finess: Warm up: 500 various 20 x 25 power kick @ :45 50 EZ Main sets: 20 x 50 odds = 100ish pace (mix of free, back, breast and kick) evens = EZ 100 EZ 2x 10 x 25 dolphin kick on back @ 100 pace, arms at side @ :45ish 100 EZ 10 x 25 flutter kick @ 100 pace, arms at side @ :45ish 100 EZ 100 EZ Total: 2950 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Really happy there was no pace clock there ... I'm sure my 100ish efforts don't correlate to my usual 100 pace times. Although I was swimming in SCM, so don't really know those times anyway. My fin free felt much better today, more efficient. Not unexpectedly, my legs were tired from treadmill work/walking. That stuff just does not mix well with swimming. But my shoulders/chest felt fine. My arm doesn't swell up anymore in the pool than it does on the treadmill with a raised heart rate, and even then it's only minimal.
SCY Warm up 4 x 75 1:20 4 x 75 1:30 25st/25fr/25st 4 x 75 1:10 4 x 75 1:30 IM Kick set 4 x 125 2:45 last 25 fast Stroke set 4x 6 x 25 :40 2-drill, 4-swim 1 x 100 2:15 strong [RD1 fly, RD2 back, RD3 brst, RD4 free] [Fly drill: 2 strokes left arm, 2 right, 2 both] [Back drill: double-arm swim] [Brst drill: 2 kicks, 1 pull...breathe on pull only] [Free drill: swim right arm only, breathe left / swim left arm only, breathe right] Free/pull set 6 x 75 1:10 last 25 strong 1 x 75 1:10 easy 5 x 75 1:05 neg split 1 x 75 1:10 easy 4 x 75 1:00 desc 1-4 1 x 75 1:10 easy 3 x 75 :55 make them 1 x 75 1:10 easy Warm down 4 x 50 1:00 Total: 4550
Friday 9/15 Drylands: Went to the gym for the first time in many months. Just did some rehab, core work and light weights. Despite only doing good mornings with the 45 lb bar, I could feel it in my back and hamstrings the next day. Treadmill, 7.5 miles mostly walking fast with a killer incline Saturday: Swim/SCY/Solo @ Bethel Park: Warm up: 500 various 8 x 25 shooters w/fins @ :45 50 EZ Main sets: 8 x 50 burst SDK + cruise @ 1:00 50 EZ 3 x (25 AFAP kick w/board + 75 EZ) @ 3:00 10 x 25 @ :40 odds = breast dolphin @ 100 pace evens = EZ back 50 EZ 5 x 50 DPS free-back @ 1:00 50 EZ 20 x 25 @ :40 1-10 = dolphin kick w/snorkel & arms at side 11-20 = dolphin power kick w/arms at side 100 EZ 10 x 25 no breath free @ whatever (no swimming lungs) 200 EZ Total: 2950 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Made it to Bethel Park, one of my fave places to swim, yesterday. Still easing back in, but more of a Fort-like workout. My 25 AFAP kicks were maybe a second off my former blasto times. I didn't think that was too bad considering the absence of speed in my life. Back on the treadmill today. I don't think I'll swim on back to back days for awhile to not overdue. Trying not to be compulsive!
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