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  1. Using times from Masters Meets for USA Swimming Purposes

    by , February 3rd, 2018 at 10:36 AM (Rules Committee Blog)
    How can I get my times from Masters meets recorded for official purposes by USA Swimming?


    Many swimmers ask about using their times from Masters meets for USA Swimming official purposes, such as qualifying for USA Swimming meets.

    USMS (the meet director or an official from the LMSC) must request approval from USA Swimming to have the meet observed by USA Swimming for this purpose. This is not routinely done and is normally reserved for championship (LMSC, zone, national) or other large meets. A key requirement is having a sufficient number of USA Swimming certified officials
    available (normally a minimum of four officials with at least two designated observers) to judge the events for conformance with USA Swimming rules.

    If you think you have a need to record your times for this purpose, check with the meet director well in advance of the meet to ask if the host intends to apply for USA Swimming observation.

  2. How do I get my split times officially recorded?

    by , February 3rd, 2018 at 10:34 AM (Rules Committee Blog)
    How do I get my splits officially recorded?

    With championship meets on the horizon, many swimmers are interested in recording relay leadoff or initial splits in individual events for official purposes. Split times can be used for official purposes, including national qualifying times, top 10 times, and records, or just to record a time to measure your performance. It is good to review the rules to ensure that your splits will count for official purposes.

    What are the timing system requirements for recording splits?


    • An initial split or a relay leadoff split can be used for a world record if the split is timed with automatic equipment or, in the event of a touchpad malfunction, with a semiautomatic backup system consisting of at least one button.



    • An initial split or a relay leadoff split can be used for a USMS record if the split is timed with automatic equipment (a touchpad). If the touchpad fails, the leadoff split cannot be used for a USMS record.



    • An initial split or a relay leadoff split can be used for a USMS Top 10 time if the split is timed with automatic equipment, a semiautomatic timing system with a minimum of two buttons, or at least two valid watches.


    When do I need to submit a request to have my split recorded in the official results and how do I do that?

    You must submit a written request prior to your swim for relay leadoff splits and for initial backstroke distances in a longer backstroke event. We ask for a written request prior to these events so that officials can be notified and can judge the intermediate turns and relay exchanges appropriately. For all other initial splits in individual events, you must submit a written request prior to the end of the meet. Check with the meet director to obtain a split request form. In most cases, they will usually have them available at the check-in table when you arrive at the meet.

    What if the meet announcement states that splits will automatically be recorded?

    The rules allow for the meet host to automatically record some or all splits if the host desires. For national championships, automatic splits are mandatory, so your split times from all individual events will automatically be recorded and included in the official results, with the exception of backstroke events. Automatic splits may also be recorded for relays provided that officials are assigned to judge the exchanges and ensure that the second swimmer does not start in the water or stand on an active padand that the automatic timing system is properly functioning.

    If a meet host chooses this option, the meet announcement must state for which events splits are going to be automatically recorded. No written request is required for these events. For all other events (and, in all cases, backstroke individual events or an initial backstroke distance in the leadoff leg of a medley relay), a written request is still required. Check with the meet director if you are unsure based on guidance in the meet announcement.
  3. 2|1|18 and 2|2|18

    by , February 2nd, 2018 at 06:55 PM (Blog)
    back is moderately recovered

    treadmill:
    7x 2 min on / 1 min ez
    Ons:
    4.5, 5.5, 6.5, 7.5, 8.5, 8.5@3%, 8.5@6% MPH's
    Ezs:
    2.2 mph

    3 x 0:45 on /1:15 ez
    8.5mph@9% / 2.2mph


    SCM!
    test out shoulder that feels better from C spine shots in neck 9 day ago
    4 x 25 ez fr on 0:40
    10 x 50fr on 1:00 (45's - 46's)
    10 x 50br on 1:20 (55's - 57's)
    4 x 25 nb fr 0n 5:00 (s l o w)
    4 x 200IM kick on 5:10-20

    Shoulder did not hurt but felt very weak at insweep

    Updated February 4th, 2018 at 11:58 AM by __steve__

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  4. Sarasota Y Sharks Masters GOLD Workout 2/5/18

    by , February 2nd, 2018 at 03:49 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    3 x 100 1:30
    4 x 75 1:30 IM/stroke
    12 x 25 :30 strong

    Kick set
    2x
    1 x 100 2:15
    1:00 vertical kick
    1 x 100 2:15 fast

    Freestyle/pull set
    2x
    4 x 150 2:15 long & strong
    4 x 75 1:00 desc 1-4

    Stroke set
    4 x 25 :40 IM order
    2 x 100 1:50 IM
    4 x 50 1:05 IM order
    2 x 200 3:30 IM

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 2/2/18

    by , February 1st, 2018 at 03:27 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 200 3:30 [3:15]
    3 x 100 2:00 [1:45]
    8 x 50 1:05 [1:00] choice

    Kick set
    1 x 200 5:00 [4:30]
    6 x 50 1:20 [1:15] 25fast/25easy

    Stroke set
    2x
    1 x 50 1:15 [1:05] stroke, perfect stroke
    1 x 50 1:15 [1:05] easy free
    2 x 50 1:15 [1:05] stroke mod
    1 x 50 1:15 [1:05] easy free
    3 x 50 1:15 [1:05] stroke desc 1-3
    1 x 50 1:15 [1:05] easy free
    [RD1 best stroke no free, RD2 choice]

    Freestyle/pull set
    1 x 400 6:40 [6:00] long & strong
    1 x 200 3:20 [3:00] neg split
    1 x 100 1:40 [1:30] mod
    1 x 50 1:00 [1:00] strong
    1 x 50 :50 [:50] strong
    1 x 100 1:30 [1:20] mod
    1 x 200 3:00 [2:40] neg split
    1 x 400 long & strong

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters GOLD Workout 2/1/18

    by , January 31st, 2018 at 03:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    4 x 100 1:45 50firstdrill/50swim
    4 x 100 2:15 kick
    8 x 25 :40 choice

    Stroke set
    4x
    3 x 25 :40 drill IM order
    3 x 25 :40 swim IM order
    1 x 75 1:30 IM
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: 25 right arm only, 25 left arm only]
    [Brst drill: 2 kicks, 1 pull breathing only on pull]
    [Free drill: Fist drill]

    Sprint set
    4x
    1 x 25 :30 easy
    1 x 50 1:15 fast
    [All swims are choice]

    Free/pull set
    6 x 75 1:10
    6 x 75 1:05
    6 x 75 1:00
    6 x 75 :55

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  7. Workout 01/30/18: evening

    by , January 30th, 2018 at 09:10 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 50 quarter's strong

    2 x 200 pull on 3:45 focus on finishing pull (did 250's)
    1 x 100 kick
    16 x 50's on 1:00
    [1-5 = perfect stroke, 6-10 = build up, 11-14 = build down, 15-16 = easy]
    100 choice
    4 x 75 on 1:40 k-s-p (last 2 loosen) [did 6 on 1:15]
    [Masters/Rec/2150 yds/50 min]
    ===================
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters GOLD Workout 1/31/18

    by , January 30th, 2018 at 02:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM meters intervals left, SCY intervals right

    Warm up
    2 x 100 2:00 [1:45]
    6 x 50 1:05 [1:00] alt 1stroke/1free
    2 x 100 1:45 [1:30]
    6 x 50 1:00 [1:00] choice

    Kick set
    2x
    1 x 150 3:30 [3:15]
    1:00 [vertical kick]
    1 x 50 1:30 [1:15] fast

    Free/pull set
    9 x 100 1:40 [1:30] desc 1-3/4-6/7-9
    1 x 100 2:00 [2:00] best effort
    9 x 50 :55 [:50] desc 1-3/4-6/7-9
    1 x 50 best effort

    Stroke set
    6x
    1 x 50 1:15 [1:05] easy free
    2 x 50 1:15 [1:05] strong
    [RD1/4 fly, RD2/5 back, RD3/6 brst]

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 1/29/18

    by , January 29th, 2018 at 02:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    4 x 75 1:30 IM/stroke
    3 x 100 1:30
    6 x 50 :50 desc 1-3/4-6

    Kick set
    2 x 100 2:15
    4 x 75 1:40 last 25 fast

    Stroke set
    4x
    6 x 25 :40 desc 1-3/4-6
    1 x 100 2:00 strong
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Freestyle/pull set
    2 x 300 4:30 long & strong
    4 x 150 2:05 neg split
    8 x 75 1:00 last 25 fast

    Warm down
    4 x 50 1:00

    Total: 4700
    Categories
    Uncategorized
  10. 1|26|18 lcm

    by , January 26th, 2018 at 04:53 PM (Blog)
    LCM
    11 x 200 IM kick on 5:18 in following way:
    • 50 as 4x12.5 UWDK taking 3-4 sec air break between 4th done as UWAK (underwater atlantis kick)
    • 50 kick on back
    • 50 frog kick with board / snorkel
    • 50 flutter kick with board and snorkel


    I honestly feel my frog kick has developed into my greatest swimming strength. Need to get body back in working order as it has been 21 months since on the blocks for a race.


    My back went south last monday at work doing just simple bending. Was practically stuck on the ground lol. Was a little better tue, and wed, but still uncomfortable to sit now

    Was able to swim as long as I didnt flip

    Updated January 27th, 2018 at 07:00 PM by __steve__

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  11. Workout 01/27/18: morning

    by , January 26th, 2018 at 10:50 AM (Maple Syrup with a Side of Chlorine)
    Quick swim before work today...

    200 free.200 back.200 im drill
    600 shark swim
    4 x 50 easy down fast imo back
    200 loosen
    [Solo/Rec/1600 yds/30 min]
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters GOLD Workout 1/26/18

    by , January 25th, 2018 at 03:26 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 1:15 [1:05] stroke 2 of each
    3 x 100 1:45 [1:30]
    6 x 50 1:00 [:50] desc 1-3/4-6

    Kick set
    2 x 150 3:45 [3:15]
    4 x 50 1:20 [1:15]

    Stroke set
    4x
    1 x 50 1:30 [1:15] drill
    1 x 50 1:15 [1:15] 25perfect stroke/25easy free
    1 x 100 2:15 [2:00] strong
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]
    [Fly drill: fly arms w/flutter kick]
    [Back drill: right arm only 25, left arm only 25]
    [Brst drill: 2 kicks, 1 pull breathe on pull only]
    [Free drill: right arm only 25, left arm only 25]

    Free/pull set
    3 x 100 1:40 [1:30]
    4 x 50 :50 [:45]
    3 x 100 1:35 [1:25]
    4 x 50 :55 [:50]
    3 x 100 1:30 [1:15]
    4 x 50 1:00 [:55]
    [Goal: be consistent on all 100s and 50s...hold pace]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters GOLD Workout 1/25/18

    by , January 24th, 2018 at 11:01 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    3 x 100 1:30
    12 x 25 :40 stroke

    Kick set
    1 x 200 4:30
    1 x 100 2:15
    2 x 50 1:15
    4 x 25 :45 fast

    Stroke set
    2x
    2 x 25 :40 fly
    2 x 25 :40 back
    2 x 25 :40 brst
    2 x 25 :40 free
    1 x 200 3:30 IM strong

    Freestyle/pull set
    5 x 100 1:30 long & strong
    4 x 100 1:25 last 25 strong
    3 x 100 1:20 neg split

    Sprint set
    2x
    3 x 25 :20
    3 x 25 :25
    3 x 25 :30
    3 x 25 :35
    [RD1 best stroke no free, RD2 choice]

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  14. Workout 01//23/18: evening

    by , January 23rd, 2018 at 09:55 PM (Maple Syrup with a Side of Chlorine)
    Feeling a little sore from the meet this weekend, but overall good. Full house tonight ...

    200 swim/100 kick/200 pull/100 swim
    4 x 25 burst and cruise

    6 x 125 on :20sr (25 fast/75 dps/25 fast) [did extra 25 bk]
    100 kick
    14 x 25 on :40 {odd stroke, evens fast free)
    5 x 50 active recovery on 1:15
    ------------------------------------------------
    [Masters/Rec/2300 yds/55 min]

    Swam with Greg, Joe, Rebecca, Jim, Beth, and newcomer Sean. Hoping to use the 25's as a test set every 2 weeks for the next couple of months, decreasing the interval.

    I joined the Flow Swimmers virtual swimtathlon this year. I have been looking at it for a couple of years and think that it will help me stay consistent with training.
    Flow Swimmers Website
    Categories
    Swim Workouts
  15. Afternoon swim

    Feeling better from accident! Getting stronger in pool🏊🏼*♀️💦😊

    500 w/u

    200 kick w board

    200 pull

    200 pull

    8x25 dolphin odds, Fly even.

    8x25 back streamline odd, full stroke even.

    8x25 breast kick odd, full stroke even.

    8x25 free kick odd, full stroke even

    100 cool.
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters GOLD Workout 1/24/18

    by , January 23rd, 2018 at 11:30 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 1:15 [1:05] stroke
    3 x 100 1:45 [1:30]
    4 x 50 1:00 [1:00] choice

    Main set
    2x
    2 x 50 1:10 [1:05] 25fly/25back
    4 x 50 1:20 [1:15] kick
    2 x 50 1:10 [1:05] 25brst/25free
    4 x 50 1:20 [1:15] kick
    1 x 100 2:10 [2:00] IM

    Freestyle/pull set
    4 x 200 3:20 [3:00] neg split
    4 x 100 1:40 [1:30] last 25 strong
    4 x 50 :50 [:45] desc 1-4

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  17. Evening Swim

    100 w/u

    2x100 Pull

    100 kick Free
    100 kick back streamline
    100 kick breast
    100 kick dolphin

    2x100 Pull

    100 kick Free
    100 kick Back
    100 kick Breast
    100 kick Dolphin

    4x 25 Fly
    4x25 Backstroke
    4x 25 Breaststroke
    4x25 Free

    100 easy.
    Categories
    Uncategorized
  18. Weights afternoon

    Deadlift #115x8. X2
    Single arm row #40#x5. X2
    Bridge drag sandbag #30x10. X2
    Kneeling rollout SB x6. X2
    Pull ups with band x5. X2
    Waiter Carry KB #25x20 yrds. X2
    Back Sqt #55x10. X2
    Overhead press #50#x6. X2.
    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters GOLD Workout 1/23/18

    by , January 22nd, 2018 at 01:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:15
    8 x 25 :40 stroke
    3 x 100 1:30
    6 x 50 1:00 desc 1-3/4-6

    Kick set
    2x
    1 x 100 2:15
    1:00 [vertical kick]
    4 x 25 :45 fast

    Stroke set
    4x
    1 x 100 1:50 reverse IM
    3 x 25 :40 build
    3 x 25 :40 sprint 20
    [25s: RD1 best stroke no free, RD2 brst, RD3 back, RD4 fly]

    Freestyle/pull set
    1 x 200 3:00 long & strong
    2 x 150 2:15 last 50 strong
    3 x 100 1:30 desc 1-3
    4 x 75 1:05 last 25 strong
    5 x 50 :45 pace
    6 x 25 :30 strong

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  20. 1|21|18 LP drylands

    by , January 21st, 2018 at 08:38 PM (Blog)
    Shots definitely helped the pain in my arm and tingling in my hand. Years prior, I thought the shoulder was causing it. Will continue shoulder PT until I get a pass or fail.

    Calisthenics
    50 1 rep supersets consisting of a full dip, and a pull-up done eccentrically (only). Took about 12 minutes.

    Treadmill LP @ 15% incline
    (3min walk / 1min run)
    1.5mph / 5mph
    1.5mph / 6mph
    1.5mph / 6.1mph
    1.5mph / 6.2mph
    1.5mph / 6.3mph
    1.5mph / 6.4mph
    1.5mph / 6.5mph
    1.5mph / 6.6mph*
    1.5mph / 6.8mph
    1.5mph / 6.9mph

    *Skipped the 6.7mph on accident

    May do something else later on if I have the time.

    It seems my body is adapting to LP treadmill work more quickly than the anaerobic threshold workouts. Either my LT conditioning was already maxed, or the LP intervals require certain muscle fiber types that weren't developed. Who knows
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