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  1. Getting strong

    500 w/u nice and easy, long and smooth

    100 Free kick
    100 back kick
    100 breast kick
    100 dolphin

    2x200 pull

    100 free kick
    100 back kick
    100 breast kick
    100 dolphin

    2x200 pull

    100 Free kick
    100 back kick
    100 breast kick
    100 dolphin

    2x200 pull
    100 each

    16x25’s IM’s x4
    First set of 4 Fly, then Backstroke, Breaststroke, last 4x25’s Free.

    200 easy
    Swim Workouts
  2. Part of the Story (November–December 2017)

    by , October 31st, 2017 at 08:34 PM (SWIMMER Editorials)
    We spend a lot of time helping share the stories of our individual members, but U.S. Masters Swimming has a story, too.

    In two years USMS will begin celebrating its 50th anniversary. Of course, our longtime members—some of whom were there at the beginning—are excited about this. But our celebrations will include all our members. If you just joined USMS, you are now part of the story.

    You might wonder how our history affects your swimming. For starters, you might not be enjoying a daily swim workout if it weren’t for the efforts of John Spannuth, Ransom Arthur, June Krauser, and others.

    In her profile of Spannuth on page 18, Elaine K. Howley takes us back to when adults over the age of 25 were advised to approach exercise cautiously, as though they might endanger their health if they worked out too hard.

    We know better now. Thanks to advances in medicine and research, we know that vigorous physical activity has life-prolonging effects. It’s also why nonswimmers are surprised when they find out your real age—many of you look a decade younger than your FINA age.

    Watching an organization spring up around the healthful pursuit of swimming has been fun for the early adopters, including Robert Beach of St. Pete Masters, who swam in the second masters meet—held in 1971—and hasn’t stopped since.

    Beach put his photo albums on long-term loan to the National Office, so we could scan and preserve them for generations to come. The images included in our profile on Spannuth are all from those albums.

    If you have a favorite image or two that tells not only your swimming story, but part of the overall Masters Swimming story, please reach out to us—we’d love to include copies in our archives and share them throughout the yearlong celebration in 2020.

    And they don’t have to be from the 1970s—we’ll be celebrating Masters Swimming through all five decades of our history, so whether you’ve been with us for 50 years or five months, you’re part of our story.

    Updated December 30th, 2017 at 03:24 PM by Editor

    Tags: history, photos, usms
    Staff Blogs
  3. Sarasota Y Sharks Masters GOLD Workout 11/1/17

    by , October 31st, 2017 at 03:32 PM (Sarasota Y Sharks Masters GOLD Workout)

    Warm up
    4 x 100 1:45
    4 x 75 1:30 IM/stroke
    6 x 50 1:00 choice
    8 x 25 :30 strong

    Kick set
    1 x 100 2:15
    3 x 50 1:15 desc 1-3
    6 x 25 :45 sprint kick

    Main set
    1 x 25 :40 fly
    1 x 50 1:10 back
    1 x 75 1:30 brst
    1 x 100 1:50 free
    [RD1 100 is strong, RD2 75 is strong, RD3 50 is strong, RD4 25 is strong]

    Meet swimmers sprint set
    4 x 50 2:30 race pace choice


    Optional free/pull set
    4 x 200 3:00 neg split
    4 x 100 1:30 last 25 fast
    4 x 50 :45 desc
    4 x 25 :30 fast

    Warm down
    4 x 50 1:00

    Total: 3000 or 4300
  4. 10/31/17 Workout

    by , October 31st, 2017 at 08:34 AM (Swimming Through Jello)
    Felt real sluggish in the gym today. UC flare is getting annoying, but I am closing on my old house sale today so that should be the last little thread of extra stress cut, perhaps that will ease things.

    10/31/17 CrossFit Workout

    Warmup - airbike, stretching, barbell warmup

    Strength (deload week) -
    Deadlift 135/8, 225/8, 285/8,8,8
    Bench Press - 135/6, 155/6, 165/6, 175/6

    Conditioning - AMRAP 12
    10 toes to bar
    8 DL 155#
    6 ring dips
    4 front squats (from floor) 155#

    7 rounds + 3 TTB