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  1. 4/11/18 Workout

    by , April 11th, 2018 at 08:04 AM (Swimming Through Jello)
    Back to the gym!

    Wednesday, 4/11/2018 CrossFit Workout

    Warmup - stretching, pullup warmup, core work

    Skill - Muscleup progressions - Toe support controlled MUs, ring to hip ring rows, kip swings, support holds

    Conditioning -
    5 Rounds
    15 WB shots
    15 RKBS 70#
    One arm farmers carry 70# 60m ea arm

    Lots of grip stuff, my hands are feeling it now!
  2. Sarasota Y Sharks Masters GOLD Workout 4/11/18

    by , April 10th, 2018 at 01:26 PM (Sarasota Y Sharks Masters GOLD Workout)

    Warm up
    8 x 75 1:15
    8 x 50 1:00 Alt 1free/1stroke
    8 x 25 :30 choice

    Kick set
    2 x 150 3:15
    8 x 25 :45 fast

    Sprint/Meet swimmers set
    4 x 100 2:00 alt 1easy/1fast
    6 x 50 1:05 alt 1easy/1fast
    8 x 25 :45 alt 1easy/1fast
    rest 1:00
    1 x 100 race pace
    [All swims choice]

    Freestyle/pull set
    1 x 75 1:10 mod
    1 x 150 2:10 neg split
    1 x 75 1:10 strong

    Warm down
    4 x 50 1:00

    Total: 4100
  3. 4/10/18 Workout

    by , April 10th, 2018 at 09:03 AM (Swimming Through Jello)
    Back into the swing of things after a rest day Monday. Felt fuzzy but not too bad really. Had to put the lane lines and flags back in first thing again which took some workout time away.

    Tuesday 4/10/2018 Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr

    2x{4x125 2:00 75 fr/50 bk
    4x100 1:30 D1-4 to 90% (rd 1-p, rd 2-k fins)
    4x75 1:10 1-last 25 fast, 2-last 50 fast, 3-fast, 4-easy}

    200 warmdown

  4. Sarasota Y Sharks Masters GOLD Workout 4/10/18

    by , April 9th, 2018 at 11:38 AM (Sarasota Y Sharks Masters GOLD Workout)

    Warm up
    3 x 100 1:45
    4 x 75 1:30 IM/stroke
    4 x 50 1:00 choice
    3 x 100 1:30

    Kick set
    8 x 75 1:40 last 25 fast

    Sprint/Meet swimmers set
    4 x 25 :45 build to race finish
    4 x 25 :45 sprint 12.5 then easy
    4 x 25 :45 sprint 25
    rest 1:00
    3 x 100 3:00 fast, break 10 seconds at 50

    Freestyle/pull set
    2 x 100 1:30 long & strong
    2 x 150 2:05 last 50 strong
    2 x 200 2:50 neg split

    Warm down
    4 x 50 1:00

    Total: 4300
  5. Meet Weekend!

    by , April 8th, 2018 at 03:33 PM (Swimming Through Jello)
    Two day Ozark Short Course Champs this weekend - lots and lots of swimming.

    Saturday 4/7/2018 Meet Day

    200 fr/100 bk/200 k
    8x50 k/dr dr/b IMO :55
    3x100 aerobic 1:20
    Some 25 fast off blocks

    Specific warmup and warmdown was 200-300 per event. Don't remember exactly what they were.

    500 Fr - 5:13.38
    //Just for fun more or less. Tried to stay smooth stroke and strong turns.
    200 Medley Relay mixed - 23.60 fly split
    //Screwed up the start completely. Ugly.
    100 Fly - 53.76
    //Technically a best time - my best before was 53.9 going out a 400 IM :P
    100 Breast - 1:00.89
    //Also a best time - never did breaststroke by itself in college.
    400 Medley Relay men - Breast 1:00.66
    //Out 28.0! Was running out of gas a bit by the end of the day.

    Sunday, 4/8/2018 Meet Day

    Same warmup as Saturday.

    200 Medley Relay men - Breast 27.2 split
    //Groin started feeling tweaky on the first 25... also screwed up my start again.
    100 Back - 54.56
    //Backstroke is starting to come back. Slowly but it is getting there.
    200 IM - 2:04.61
    //Oooooh... 10 minutes between events is starting to add up.
    200 Breast - 2:18.47
    //Babied groin a bit. Also 10 minutes between events!
    200 Free Relay - 21.96
    //A little sloppy, but under 22 is just fine!

    Overall super happy with how this meet went. Pretty handily beat my guesstimate seed times in everything. A better pool with better blocks and more time between events and I should be pretty dang good to go for Nationals, although I do have to get back to the gym because I have a CrossFit competition the week before. Will make taper slightly interesting.

    Updated April 8th, 2018 at 08:16 PM by JPEnge

  6. Sarasota Y Sharks Masters GOLD Workout 4/8/18

    by , April 8th, 2018 at 10:44 AM (Sarasota Y Sharks Masters GOLD Workout)

    Warm up
    1 x 200 3:15
    3 x 100 1:45
    6 x 50 1:05 stroke
    8 x 25 :30 strong

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

    Stroke/IM set
    4 x 25 :40 IM order perfect stroke
    1 x 50 1:05 25fly/25back
    1 x 50 1:05 25brst/25free
    1 x 100 2:00 IM

    6 x 100 1:30 desc 1-3/4-6
    6 x 75 1:05 desc 1-3/4-6
    6 x 50 :45 desc 1-3/4-6
    6 x 25 :30 desc 1-3/4-6


    Meet swimmers
    1 x 25 :45 build to race finish
    1 x 25 :45 sprint 20

    4 x 50 2:00 fast choice

    Warm down
    4 x 50 1:00

    Total: 4200
  7. Recently Asked Questions

    by , April 7th, 2018 at 11:42 AM (Rules Committee Blog)
    With this entry, we answer a few questions recently received from USMS members.

    My birthday is coming up and I am going to "age up" into a new age group. When does my new age group take effect at USMS sanctioned meets.

    For meets held in 25-yard pools, your age group is determined based on your age on the last day of the meet. So, if you are swimming in a meet that ends before your birthday, you will swim in the age group that corresponds to your age before your birthday. If you enter a multi-day meet and just happen to have a birthday in the middle of the meet, you will swim in the older age group.

    For meets held in 25-meter or 50-meter pools, we conform to the rules of FINA (the international federation). Your age group for the entire year is determined based on your age on December 31. So, even if your birthday is not until December, you would swim in the older age group for the entire year.

    It can get a little confusing with the difference between yards and meters. The rule differences mean that you could potentially be swimming in two different age groups for a short time, especially if you have a birthday that is later in the year. When you enter a meet, the entry process should automatically put you in the correct age group based on your birth date and the rules in effect for that meet.

    Are straps, braces, and compression products (such as a Cho Pat®, AceTM Bandage, or other brands) legal in USMS Competition?

    These devices are not legal in USMS competition. In the rules we say that swimwear consists only of a swimsuit, googles, and cap(s). Anything additional is not permitted and we specifically say that armbands or legbands shall not be considered part of swimwear and are not permitted. In addition, we say that swimmers may not wear or use any device that aids in speed, space, buoyancy, or endurance. While it may be true that these devices might create additional drag, they provide physical benefits in the form of muscle compression or stabilization that would contribute to an advantage in terms of endurance.

    Having a doctor's note does not compel the referee to make an accommodation for these types of devices. Even with a doctor's note, referees are required to follow the rules and cannot waive any of these requirements. Referees can only consider accommodations for permanent, life-altering, physical disabilities.

    Does USMS permit video recording devices to be used behind the blocks?

    The rules do not address the use of cameras or other video equipment behind the blocks beyond provisions for video replay footage use by officials and the use of stationary overhead cameras as a backup timing system.

    Can we use automatic relay takeoff officiating equipment at USMS meets?

    Yes, automatic relay takeoff equipment may be used at USMS sanctioned meets if available at the facility. The automatic judging equipment consists of a sensor on the starting platform that can show when the swimmer leaves the starting platform in comparison to the touchpad in the water which records the touch of the incoming swimmers. If an overhead video camera system is available as a backup timing system, the automatic officiating equipment can show a potential infraction which is then confirmed by reviewing the overhead cameras. If the overhead camera system is not available, the automatic relay takeoff equipment may not be used to initiate a potential infraction. Early takeoffs are noted by the officials on deck and then confirmed by the automatic relay takeoff equipment.

    If I am entered in a 200-yard freestyle event, can I swim the first 50 of this event as breaststroke in order to earn a record and then complete the event swimming freestyle (or other strokes)?

    In freestyle events, it is permissible to swim other strokes. However, times achieved in a freestyle event may only count as freestyle times. Even if you swim another stroke legally, you cannot earn an official time for another stroke.

    So, in the situation described in this question, a swimmer could swim the first 50 of a 200 freestyle as breaststroke (or any other stroke) without being disqualified. The swimmer can then swim any other strokes desired for the remainder of the event. However, the swimmer cannot earn an official time for a 50 breaststroke event that would count for records, top ten, or any other form of official recognition. The initial 50 split time can only count as a time for a 50 freestyle. The final time, regardless of the length of the event, may only be used as a freestyle time.

    Note that in individual medley or medley relay events, freestyle is defined as any other stroke not previously swum, so you cannot repeat butterfly, backstroke, or breaststroke during the freestyle leg of a medley event.
  8. 4/5/18 Workout

    by , April 5th, 2018 at 09:15 AM (Swimming Through Jello)
    Thursday, 4/5/2018 Pool Workout

    Last day of taper! Suited up in my older tech suit this morning. Feeling pretty good and will hopefully be very fresh after a rest day tomorrow.

    200 fr/200 k/200 p
    8x50 k/dr, dr/b IMO :55

    3x100 free aerobic 1:30
    100 EZ

    3x(3x50 :10 rest interval at 200 pace to the feet, 50 EZ)
    Rd 1-fr, Rd 2-bk, Rd 3-br
    100 EZ

    10x25 o-fast from blocks, e-EZ
    150 warmdown


    TIL that my first 25 breaststroke from the blocks is down to three strokes since I've changed my pullout. Better not mistime anything with that little margin of error!

    Meet lineup for this weekend - Saturday 500 free, 100 fly, 100 breast, possibly two relays. Sunday 100 back, 200 IM, 200 breast, also possibly two relays. Wanted to do mostly events I wasn't going to swim at Nationals, since I already have times for enough of the events that I am swimming.
  9. April 4

    by , April 4th, 2018 at 08:23 PM (The FAF AFAP Digest)
    I have been swimming. I was in NC the last week on spring break, but I swam at a local Y. Even met a fellow USMS swimmer in my age group there! The journey home was very long and fairly back breaking. I am going to rest hard for 5 days for our Y Champs at the Spire Institute. I'm doing all the 25s and 50s and the 50s will count for USMS. Here is the psych sheet:

    I swam at Pitt tonight, just did 1200. Felt super dreadful.

    Like many, I am super peeved by the new USMS website. I couldn't access the blogs/forums last night. I cannot access My USMS. I tried to sign up for nationals. I couldn't, just got a blank blue page. Odd that they launch a new site right before the deadline for signing up for nationals. Why fix something that isn't broke and give it a super bland front page?
    Swim Workouts
  10. 3|31 to 4|3

    3|31 SCM / drylands
    3 x 200IMK on 5:00
    10 x 25 flutter kick (0:25’s) on 1:00

    upperbody high reps
    400m run 1:20

    4|1 drylands
    400m run 1:20

    4|2 drylands
    400m rum 1:20

    4|3 SCM drylands
    4 x 200 IMK on 5:00

    400m run 1:17.90
    lower body high reps

    Updated April 4th, 2018 at 04:51 PM by __steve__

  11. 4/4/18 Workout

    by , April 4th, 2018 at 09:58 AM (Swimming Through Jello)
    Taper day 3! Some pace work today. Water polo team again had a game or practice and didn't bother to put the lane lines or flags back in, so was a bit rushed.

    Wednesday, 4/4/2018 Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr

    5x50 :50 (31s)
    5x50 :55 (29s)
    5x50 1:00 (28s)
    5x50 1:05 (27s)
    50 EZ
    5x50 1:15 (25 mid down to 24 high)
    100 EZ

    12x25 k D1-4 (1-4 free :40, 5-8 breast :40, 9-12 fly on back :30)

    200 warm down

  12. Workout 04/03/18: evening

    by , April 3rd, 2018 at 10:54 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed a nice Easter weekend with the family and also delivered the nursing home service (as I do each first Sunday of the month) to more folks than usual. Meet entries have bumped up to 22 for our meet this Saturday. Taper workout tonight...

    200 swim/200 kick/200 pull/100 easy

    Go two times through:
    - 25 EZ, 25 Build, 50 DPS
    - 25 AFAP, 75 EZ
    - 75 EZ, 25 AFAP
    (one fr, one back)

    4 x 25 Burst and Cruise from mid-pool

    200 loosen and out
    (Solo/Rec/1600 yds/50 min)

    Good swim with Greg, Sean, Carol and Jim. I hope to get in a quick swim Thursday or Friday. I have to wait to see if I will be able to swim or have to help with officiating based on refs that the swim team can wrangle up. I hope I can swim
    Swim Workouts
  13. 4/3/18 Workout

    by , April 3rd, 2018 at 08:55 AM (Swimming Through Jello)
    Taper day 2, some speed work today. Going to keep the yardage a tick over 2500 I think.

    Tuesday, 4/3/2018 Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr

    32x25 :40 IMOx8 fast
    13 low flys and backs, 15 low breasts, 12 low frees. Last round 12 mid fly, 12 low back, 14 high breast, 11 mid free

    200 easy

    2x(100 IM easy speed, 50 EZ) - Rd 1 1:00, Rd 2 :59

    5x100 k fins 1:30

    Start work

    200 warmdown

  14. 4/2/18 Workout

    by , April 2nd, 2018 at 08:46 AM (Swimming Through Jello)
    Good Easter weekend. Lots of singing with choir but it was fun. Still got some of the songs stuck in my head. Parents were out of town visiting my sister and wife's family is Orthodox and doesn't celebrate until next week, so pretty low key. But I made a rather delicious cioppino for dinner. On to short taper for Ozark Champs!

    Monday, 4/2/2018 Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr

    2x{14x50 1:00 IM switch o-k/dr, e-dr/b
    5x100 o-D1-3 from 90%, e-DPS}
    Rd 1 backstroke 1:45 (1:03, 1:01, :58 high) Rd 2 freestyle 1:30 (1:01, :59, :56 high)

    200 warmdown


    Backstroke felt like it's rounding into shape besides my last breakout on the fast 100 - should have taken one more dolphin kick. Freestyle was kind of meh but that's ok for now.
  15. 3/31/18 Workout

    by , March 31st, 2018 at 03:49 PM (Swimming Through Jello)
    Busy Easter weekend singing two services each for Good Friday and Easter Sunday with a rehersal Saturday morning, plus the usual weekend stuff. Today was last tough workout before a week of rest going into Ozark Champs next weekend.

    Saturday, 3/31/2018 Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr

    2x{8x75 1:30 o-25k/50b, e-IM dr
    8x50 1:00 D1-3, 1-3, 1-2
    4x100 1:45 1-90% 2,3-smooth, 4-100%}

    Rd 1 - free (25 mid to low 50s, :59, :56 100s)
    Rd 2 - fl/bk/br fast 50s (27 low, 27 mid (cramp), 32 low), IM 100s (1:05, 1:01)

    200 warm down


    Felt like my body thought about recovering from the week but didn't quite get around to it! Not too bad regardless. Also the pool exhaust is getting bad, I had a cough for the first time since I've been back.

    Good news! There are 4 guys and 4 ladies between 25-35 years old from the SLAM team signed up for Nationals... that means we could have guys, girls and 2 mixed relays in May. So I'm trying to get contact info for the ones I don't know and see if they're interested.
  16. Workout 03/31/18: morning

    by , March 31st, 2018 at 12:28 PM (Maple Syrup with a Side of Chlorine)
    Life has been busy as expected since the Harvard meet. Finally able to get into the water this week with the team, which is great considering that our own home mini meet happens next Saturday in southwestern Vermont.

    200 swim/100 kick/200 pull/200 choice

    Fort Speed Set:
    Swim: Fins optional, pick your own interval for max rest or don't bother to look at the clock in between hard efforts

    1 x 25 AFAP
    1 x 50 EZ
    1 x 50 AFAP
    2 x 50 EZ
    1 x 75 AFAP
    3 x 50 EZ
    1 x 100 @ 90%
    4 x 50 EZ (worked on turns)

    5 x 50 (odds fast from blocks, evens ez)

    200 loosen and out
    [Masters/Rec/1900 yds/75 min]

    I love using this speed set heading into a meet...thanks again Leslie! Only Greg, Sean and Rebecca in the water today.

    Preparations for the swim meet are coming along as well as expected at this point. The biggest concern I have is director is making sure that there are enough timers; because I run this swim meet as a benefit for the local age group swim team, whose season has already ended, we rely on them to run the meet while I do my best to get people here to swim in it. I don't get to really see the communication on their side so this aspect of being a director gives me the most anxiety. Right now we have 13 people who have signed up, but I'm still expecting more entries from Regional workout groups in the Adirondacks, New Hampshire, and the Berkshires. Hard to believe it's going to be our 7th annual meet this year!

    Happy Passover and Easter everyone
    Swim Workouts , Planning
  17. Sarasota Y Sharks Masters GOLD Workout 3/30/18

    by , March 29th, 2018 at 12:58 PM (Sarasota Y Sharks Masters GOLD Workout)

    Warm up
    3 x 100 1:45
    4 x 50 1:05 stroke
    3 x 100 1:30
    8 x 25 :30 choice

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

    IM set
    4 x 50 1:00 IM order
    2 x 200 3:30 IM
    4 x 25 :45 IM order
    2 x 100 1:45 IM

    1 x 300 4:30 long & strong
    2 x 150 2:15 neg split
    3 x 100 1:30 last 25 strong
    4 x 75 1:05 desc 1-4
    6 x 50 :45 be consistent
    12 x 25 :30 strong

    Warm down
    4 x 50 1:00

    Total: 4500
  18. 3/29/18 Workout

    by , March 29th, 2018 at 11:34 AM (Swimming Through Jello)
    Felt like first time swimming four days in a row in 7 years. Also lost a fight against fish frying oil yesterday and my right hand is a little gnarly. Plus the high school water polo team didn't put the lane lines and flags back in after their game last night. So... shorter workout today and excuses excuses!

    Thursday, 3/29/2018 Pool Workout

    200 fr/100 bk/200 k/200 p/100 IM dr

    4x100 1:40 50 controlled/50 build
    12x50 1:00 1-f/EZ; 2-EZ/f; 3-b; 4-fast
    6x75 1:20 1-50 smooth/25 fast; 2-25 smooth/50 fast; 3-fast
    4x100 1:30 50 controlled/50 build

    400 warmdown


    Made it to rest day!
  19. 3|28|18 scm

    3 x 200IMK on 5:00
    • arms down on bk kick
    • 12.5m UWDK/12.5m UWalantis on fl kick
    • board/snorkel on br and fr kick

    400m run 1:23

    3|29 drylands:
    400m run 1:19.70 :-)

    Updated March 29th, 2018 at 02:58 PM by __steve__

  20. sarasota Y Sharks Masters GOLD Workout 3/29/18

    by , March 28th, 2018 at 12:39 PM (Sarasota Y Sharks Masters GOLD Workout)

    Warm up
    8 x 75 1:20
    8 x 50 1:00 choice

    Kick set
    6 x 75 1:40 last 25 fast

    Stroke set
    1 x 25 :40 perfect stroke
    1 x 50 1:10 build
    1 x 75 1:30 strong
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Sprint set
    3 x 25 :45 desc 1-3
    1 x 25 :45 easy free
    1 x 50 1:15 fast
    [RD1/2 stroke, RD3/4 choice]

    1 x 200 3:00
    1 x 100 1:30
    1 x 50 1:00
    1 x 50 :50
    1 x 100 1:20
    1 x 200 2:40

    Warm down
    4 x 50 1:00

    Total: 4250