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

    by , October 31st, 2017 at 09:34 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 04:24 PM by Editor

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

    by , October 31st, 2017 at 04:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    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
    4x
    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

    -OR-

    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
    Categories
    Uncategorized
  4. 10/31/17 Workout

    by , October 31st, 2017 at 09:34 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
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters GOLD Workout 10/31/17

    by , October 30th, 2017 at 03:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    Happy Halloween!

    Warm up
    2 x 150 2:30
    6 x 50 1:05 stroke 2 of each
    3 x 100 1:30
    6 x 50 :50 desc 1-3/4-6

    Kick set
    1 x 200 4:30
    6 x 50 1:15 desc 1-3/4-6

    Main set
    6 x 75 1:30 stroke alt 1easy/1fast
    6 x 75 1:15 free alt 1easy/1fast
    6 x 75 1:30 IM alt 1easy/1fast

    Optional free/pull set
    1 x 300 4:30 long & strong
    1 x 200 3:00 neg split
    1 x 100 1:30
    1 x 100 1:20
    1 x 200 2:40 neg split
    1 x 300 4:00 long & strong

    -OR-

    Meet swimmers sprint set
    5x
    1 x 25 1:00 build to race pace
    1 x 25 1:00 blocks sprint 20

    Warm down
    4 x 50 1:00

    Total: 3500 or 4450
    Categories
    Uncategorized
  6. 10/30/17 Workout

    by , October 30th, 2017 at 10:15 AM (Swimming Through Jello)
    Lats sore from pullups. Calves sore from change of direction on shuttle runs. Not the best swim workout this morning. Slept better last night though.

    10/30/17 Pool Workout - mini-taper for Ozark SCM Champs this weekend

    200 fr/100 bk/200 k/200 p

    8x50 k/dr-dr/b :60 IMO
    8x25 fins shooters :30 IMO
    8x25 fins UW fast/EZ :30

    16x50 D1-4 fr/bk/fr/br :60
    //I am horrid at breaststroke right now.

    200 warmdown

    2500
    Categories
    Uncategorized
  7. 10/28/17 Workout

    by , October 30th, 2017 at 09:49 AM (Swimming Through Jello)
    10/28/17 CrossFit Charity Workout

    Team workout with my wife for a charity in memory of a local fallen soldier that was good friends with my old gym owner.

    "Bradley"

    20 rounds alternating partners (28 min time cap)
    100m shuttle run
    10 pullups
    100m shuttle run
    10 burpees

    We got 17 rounds + 3 pullups. I was holding <1:20s per round.
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 10/30/17

    by , October 29th, 2017 at 12:36 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    3 x 150 2:45 50st/50fr/50st
    2 x 100 1:30
    4 x 75 1:15 choice

    Kick set
    4 x 100 2:15 last 25 fast

    Stroke set
    3x
    6 x 25 :40 IM order 2 of each
    1 x 200 3:30 IM

    Free/pull set
    12 x 50 :50 pacee
    2 x 200 3:00 long & strong

    Sprint set
    6x
    1 x 25 1:00 build to race pace
    1 x 25 1:00 blocks sprint 20

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  9. Trying with determination

    Back in home after flood!💆🏻
    Doing well after emergency kidney surgery 😥
    My goodness I’m looking forward to a nice up coming season!!

    My swim workouts are no where near where I’d like them to be but I’m trying to be patient with myself.

    400 w/u

    100 free kick
    100 back kick
    100 breast kick
    100 dolphin

    rest

    2x200 pull

    50 free kick
    50 back kick
    50 breast kick
    50 dolphin

    2x200 pull

    rest

    100 fly
    100 backstroke
    100 breaststroke
    100 free
    (4x100’s’) IM’s (1600)

    300 cool
    Categories
    Swim Workouts
  10. Wed-Thur Oct. 25-26

    by , October 27th, 2017 at 01:39 PM (The FAF AFAP Digest)
    Wed: Swim/SCY @ Pitt

    Warm up:

    500 various
    6 x 50 kick @ 1:05, 15m + UW SDK
    8 x 25 swim or drill @ :35

    Main sets:

    2 rounds:
    4 x 100 IM or stroke, last one fast @ 1:45
    (R1 I did 50 double shooters, last one fast, R2 I did 50 cruise free)
    1 x 100 EZ
    4 x 75 IM or stroke, build @ 1:25 (did odds fast)
    1 x 100 EZ
    4 x 50 hold best average @ 1:10 (did odds fast)
    1 x 100 EZ
    4 x 25 sprint @ :45
    1 x 100 EZ

    100 EZ

    Total: 3500


    Thursday:

    7 miles on treadmill
    2200 EZ in pool
    Categories
    Swim Workouts
  11. 10/27/17 Workout

    by , October 27th, 2017 at 09:14 AM (Swimming Through Jello)
    Slept pretty poorly the last couple days (UC flare) and it's starting to show. Just have to get to Sunday rest day. I have a feeling that extra-long (for me right now) workout yesterday had something to do with my feeling sluggish too.

    10/27/17 CrossFit Workout

    Warmup - med ball stuff, technique work

    Strength -
    A) Power Clean (Touch and Go) - 135/5, 165/5, 185/5, 205/5, 225/5 (last rep a bit squatty)
    B) Standing Strict DB Press - 40s/10, 45s/10,10,10,10

    Conditioning/Skill -
    4 rounds for time
    21 DL 135#
    15 box jump overs
    9 handstand pushups
    9:30 - probably rested a bit too much in different places.

    Updated October 27th, 2017 at 05:00 PM by JPEnge

    Categories
    Uncategorized
  12. Sarasota Y Sharks Masters GOLD Workout 10/27/17

    by , October 26th, 2017 at 01:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 75 1:15
    4 x 75 1:30 IM/stroke
    6 x 50 1:00 desc 1-3/4-6

    Kick set
    8 x 50 1:15

    Stroke set
    3 x 25 :40 fly perfert stroke/drill
    1 x 125 2:20 IM (50 fly)
    3 x 25 :40 back perfert stroke/drill
    1 x 125 2:20 IM (50 back)
    3 x 25 :40 brst perfert stroke/drill
    1 x 125 2:20 IM (50 brst)
    3 x 25 :40 free perfert stroke/drill
    1 x 125 2:20 IM (50 free)

    Free/pull set
    6x
    1 x 225 3:20 long & strong
    1 x 75 1:10 fast
    [Desc rounds 1-3/4-6]

    Sprint set
    3 x 50 2:00 race pace choice

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  13. 10/26/17 Workout

    by , October 26th, 2017 at 09:45 AM (Swimming Through Jello)
    Got an email from the Masters group chain saying that for some reason the afternoon club kids had to swim in the morning yesterday and today and the Masters only had one lane... so I punted on the work I was going to do and visited another club that has organized practices. Apparently they don't believe in taking any rest between sets, even on sprint days, so I died... ugh.

    10/26/17 Pool Workout

    400 swim

    12x50 K/Dr/Sw/B :60/:55/:50/:50
    12x25 EZ/B/Rev B/Fast :30
    8x75 pull 1:10

    4x{2x100 EZ 1:40 1x100 Fast 1:40}
    100 EZ
    4x{2x50 EZ :60 1x50 Fast :60}

    200 warm down

    4000 in pretty much an hour. I'm wiped.
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters GOLD Workout 10/26/17

    by , October 25th, 2017 at 12:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    4 x 100 1:30
    8 x 50 1:05 alt 1st/1fr
    8 x 25 :30 strong choice

    Main set
    1 x 200 4:30 kick
    1 x 200 3:00 free
    1 x 200 3:30 IM
    1 x 150 3:15 kick
    1 x 150 2:15 free
    1 x 150 2:30 IM
    1 x 100 2:15 kick
    1 x 100 1:30 free
    1 x 100 2:00 IM

    Sprint set
    4 x 50 1:15 fast, IM order
    1 x 50 1:00 easy
    4 x 50 1:15 fast, IM order

    Free/pull set
    9 x 100 1:30 alt 2fast/1easy
    9 x 50 :50 alt 2fast/1easy
    [be consistent on the 2 fast swims or descend]

    Warm down
    4 x 50 1:00

    Total: 4550
    Categories
    Uncategorized
  15. 10/25/17 Workout

    by , October 25th, 2017 at 10:52 AM (Swimming Through Jello)
    10/25/17 CrossFit Workout

    Warmup - air bike, plyos, stretching, PVC warmup

    Strength
    A) DB Bench - 60/12,12,12
    B) Ring Row - 3x15
    C) Power Snatch (TnG) - 95/8, 125/8, 155/8

    Conditioning/ABS!!!
    3 RFT
    15 toes to bar
    20 Russian KB swing 53#
    25 situps

    5:32

    //I think I'm starting to fall in love with the water again - can't wait to get back in and do some sprinting tomorrow! Less than a week 'til my first meet back.
    Categories
    Uncategorized
  16. Workout 10/24/17: evening

    by , October 24th, 2017 at 09:46 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull (extra 100)
    4 x 50 burst and cruise

    3 x
    - 4 x 75 k-s-p (on 1:20 with extra 50)
    - 1 x 50 non-free on 1:30
    - 1 x 50 fast free (29,28,27)
    - 100 recovery

    200 loosen and out
    [Masters/Rec/2500 yds/60 min]
    Categories
    Swim Workouts
  17. 10/24/17 Workout

    by , October 24th, 2017 at 05:26 PM (Swimming Through Jello)
    10/24/17 CrossFit Workout

    Warmup - stretching, plyos

    Strength - Back Squat
    45/5, 135/5, 205/5, 235/5, 270/3, 300/3, 235/7,7,7
    //Took it a bit easier after the busy weekend, probably should have tried for 4 at 300 though.

    Conditioning -
    3 rounds
    250m row, 10 burpees, 60m farmers carry 70# KBs
    2 min rest
    repeat

    16:18
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters GOLD Workout 10/25/17

    by , October 24th, 2017 at 12:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    6 x 100 1:45
    6 x 50 1:05 choice
    6 x 25 :30 strong

    Kick set
    2 x 100 2:15
    4 x 50 1:15 desc 1-4

    Sprint set
    1 x 100 1:45 easy
    1 x 100 1:45 fast choice
    1 x 100 1:45 easy
    2 x 50 1:15 fast choice
    1 x 100 1:45 easy
    4 x 25 :30 fast choice

    Stroke set
    4x
    4 x 25 :40 mod w/good technique
    1 x 100 2:00 strong
    [RD1 free, RD2 brst, RD3 back, RD4 fly]

    Free/pull set
    3 x 200 3:00 desc 1-3
    1 x 200 3:00 strong
    3 x 100 1:30 desc 1-3
    1 x 100 1:30 strong
    3 x 50 :45 desc 1-3
    1 x 50 :45 strong

    Warm down
    4 x 50 1:00

    Total: 4450
    Categories
    Uncategorized
  19. Fri-Mon, Oct 20-23

    by , October 23rd, 2017 at 04:34 PM (The FAF AFAP Digest)

    Friday: Swim/SCY @ Sewy

    There was no Pitt practice bc of a meet, so I headed to Sewy. But it was hot, late (7:30 pm start) and there was a hard lactate production set assigned (ew!). So I felt like I phoned this one in ... Just did some 100 pace work here and there and tried hard on the 25s.

    8 x 50 @ :50
    8 x 25 kick @ :30, 15m+ UW
    50 EZ
    ?? something else assigned here ...
    3 rounds:
    1 x 100 fast
    1 x 50 EZ @ 2:00
    1 x 75 fast
    1 x 50 EZ @ 2:00
    1 x 50 fast
    1 x 50 EZ @ 2:00
    1 x 25 fast
    1 x 100 EZ


    Saturday:

    6 mile hike with Mr. Fort


    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    500 various
    100 scull
    8 x 25 shooters @ :40
    50 EZ

    Main sets:

    8 x 30 burst SDK from blocks, cruise back
    100 EZ

    8 x (25 AFAP + 75 EZ) @ 3:00
    -- times all good except fly a tick slow again
    100 EZ

    4 x 25 @ 100 pace
    -- decided I was too tired to do any race pace work, so did a garbage yards vascularization set

    16 x 50 @ :20 rest
    odds = free, evens = back
    100 EZ

    Total: 3100



    Monday: Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    100 caterpillar fly drill
    4 x 25 shooters
    50 EZ

    Main sets:

    20 x 25 IM order @ 100 pace @ :45
    200 EZ

    20 x 25 IM order @ 100 pace @ :45
    200 EZ

    10 x 25 back kick @ 100 pace @ :40
    100 EZ

    8 x 50 cruise, alt free & back
    150 EZ

    Total: 2950


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~


    Got quite a bit of swimming in the last few days. But, man, does sprinting make me tired. My body is definitely not used to it yet. Still, I seem to be making some progress.
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters GOLD Workout 10/24/17

    by , October 23rd, 2017 at 02:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 150 2:30
    4 x 50 1:05 stroke
    3 x 100 1:30
    4 x 50 :50 desc

    Kick set
    1 x 400

    Main set
    4x
    1 x 50 1:05 drill
    1 x 50 1:05 perfect stroke
    1 x 100 2:00 IM
    [RD1 fly, RD2 back, RD3 brst, RD4 free]
    [Fly drill: fly arms, flutter kick]
    [Back drill: 2-arm swim]
    [Brst drill: 2 kicks, 1 pull breathe only on pull]
    [Free drill: fist drill]

    Sprint set
    3x
    1 x 50 1:00 easy
    2 x 25 :40 fast
    2 x 25 :40 easy
    1 x 50 1:00 fast
    [All rounds are choice]

    Free/pull set
    20 x 50 :50 pace
    1 x 500 strong

    Warm down
    4 x 50 1:00

    Total: 4500
    Categories
    Uncategorized
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