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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.
    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. 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
  5. 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
  6. 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
  7. 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
  8. 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
  9. 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
  10. 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
  11. 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
  12. 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
  13. 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
  14. Sarasota Y Sharks Masters GOLD Workout 10/23/17

    by , October 21st, 2017 at 11:53 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    2 x 200 3:15
    4 x 75 1:30 IM/stroke
    8 x 50 1:00 choice

    Kick set
    1 x 200 4:30
    4 x 75 1:45 last 25 fast

    Stroke set
    4x
    1 x 25 :40
    1 x 50 1:10
    1 x 75 1:30
    [RD1 fly-back-brst, RD2 brst-fly-back, RD3 back-brst-fly, RD4 choice]

    Free/pull set
    2 x 300 4:15 long & strong
    2 x 200 2:45 neg split
    2 x 100 1:20 desc
    2 x 50 :45 strong

    Sprint set
    3 x 50 1:30 best stroke fast
    1 x 50 1:30 easy
    3 x 50 1:30 free fast
    1 x 50 1:30 easy
    3 x 50 1:30 choice fast
    [Be consistent on all 3 fast swims per group]

    Warm down
    4 x 50 1:00

    Total: 4250
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters GOLD Workout 10/20/17

    by , October 19th, 2017 at 03:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 100 1:45
    4 x 100 1:45 50st/50fr
    4 x 50 :50 choice

    Kick set
    8 x 50 1:15 25fast/25easy

    Main set
    4x
    4 x 25 :40 perfect stroke
    2 x 50 1:05 desc
    1 x 100 2:00 IM/stroke
    [RD1 fly, RD2 back, RD3 brst, RD4 free]

    Free/pull set
    4 x 150 2:15 long & strong
    4 x 150 2:05 desc 1-4
    4 x 150 1:55 strong

    Warm down
    4 x 50 1:00

    Total: 4600
    Categories
    Uncategorized
  16. Tues-Wed Oct. 17-18

    by , October 19th, 2017 at 01:12 PM (The FAF AFAP Digest)
    Tuesday:

    Did 5-6 miles on the treadmill and went to the gym. Did some of the following:

    RC exercises
    straight arm dips
    seated rows
    med ball slams (10)
    hip thrusters
    extreme angle squat, 5:00
    single leg stand in streamline on flat side of bosu, 1:00 each leg
    flutter kicks ion back in streamline on bosu, 100
    leg extensions
    decline straight leg raises
    good mornings



    Wed: Swim/SCY @ Pitt

    Warm up:

    550 various
    8 x 25 kick @ :40
    8 x 50 drill + swim, IM order @ 1:10
    -- I did them swim + kick

    Main sets:

    6 x 100 IM @ 1:55
    -- I did these alt back kick & free
    8 x 50, IM order, 25 fast (100 pace) + 25 EZ @ 1:00
    50 EZ

    6 x 100 IM or stroke @ 1:55
    -- I did the alt back kick & free
    8 x 50, IM order, 25 fast (100 pace)+ 25 EZ @ 1:10
    50 EZ

    1 x 50 sprint @ 1:00
    1 x 50 EZ @ 2:00
    1 x 100 IM or stroke sprint @ 2:00
    1 x 50 EZ @ 2:00
    1 x 50 sprint @ 1:00
    1 x 150 EZ

    Total: 3750


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


    Whew, I could feel the drylands at practice the next day ... I can't say the gym is inspiring me too much these days, hence the sparse attendance. I may just do core work and plyos this year.

    As usual, by the time we got to the sprints the last 20 minutes of practice, I was a bit blasted from all the aerobic work. And there wasn't enough recovery time/swimming do go AFAP. I did 3 x 50 breast @ 100 pace (29s) and one 100 back kick where I tried some (:59). I was afterward.
  17. Tues-Wed Oct. 17-18

    by , October 19th, 2017 at 01:12 PM (The FAF AFAP Digest)
    Tuesday:

    Did 5-6 miles on the treadmill and went to the gym. Did some of the following:

    RC exercises
    straight arm dips
    seated rows
    med ball slams (10)
    hip thrusters
    extreme angle squat, 5:00
    single leg stand in streamline on flat side of bosu, 1:00 each leg
    flutter kicks ion back in streamline on bosu, 100
    leg extensions
    decline straight leg raises
    good mornings



    Wed: Swim/SCY @ Pitt

    Warm up:

    550 various
    8 x 25 kick @ :40
    8 x 50 drill + swim, IM order @ 1:10
    -- I did them swim + kick

    Main sets:

    6 x 100 IM @ 1:55
    -- I did these alt back kick & free
    8 x 50, IM order, 25 fast (100 pace) + 25 EZ @ 1:00
    50 EZ

    6 x 100 IM or stroke @ 1:55
    -- I did the alt back kick & free
    8 x 50, IM order, 25 fast (100 pace)+ 25 EZ @ 1:10
    50 EZ

    1 x 50 sprint @ 1:00
    1 x 50 EZ @ 2:00
    1 x 100 IM or stroke sprint @ 2:00
    1 x 50 EZ @ 2:00
    1 x 50 sprint @ 1:00
    1 x 150 EZ

    Total: 3750


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


    Whew, I could feel the drylands at practice the next day ... I can't say the gym is inspiring me too much these days, hence the sparse attendance. I may just do core work and plyos this year.

    As usual, by the time we got to the sprints the last 20 minutes of practice, I was a bit blasted from all the aerobic work. And there wasn't enough recovery time/swimming do go AFAP. I did 3 x 50 breast @ 100 pace (29s) and one 100 back kick where I tried some (:59). I was afterward.
  18. Sarasota Y Sharks Masters GOLD Workout 10/19/17

    by , October 18th, 2017 at 04:15 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    4 x 75 1:15
    6 x 50 1:05 stroke 2 of each
    3 x 100 1:30
    12 x 25 :30 choice

    Kick set
    3 x 100 2:15 desc
    6 x 25 :45 sprint

    Main set
    4x
    1 x 100 2:00 IM
    1 x 25 :45 easy
    2 x 50 1:15 strong
    1 x 25 :45 easy
    [RD1 fly, RD2 back, RD3 brst, RD4 choice]

    Free/pull set
    2x
    3 x 100 1:30 long & strong
    3 x 75 1:05 neg split
    3 x 50 :50 desc
    3 x 25 :30 fast

    Warm down
    4 x 50 1:00

    Total: 4350
    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters GOLD Workout 10/18/17

    by , October 17th, 2017 at 04:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 200 3:15
    4 x 100 2:00 50st/50fr
    6 x 50 :50 desc 1-3/4-6

    Main set
    6x
    1 x 50 1:10 moderate
    5 x 25 :40 sprint
    1 x 25 :40 easy
    [RD1/4 kick, RD2/5 stroke, RD3/6 choice]

    Free/pull set
    3 x 100 1:30
    3 x 100 1:20
    3 x 100 1:15
    1 x 100 2:00 easy
    [desc each group of 3]

    3 x 75 1:10
    3 x 75 1:05
    3 x 75 1:00
    1 x 75 2:00 easy
    [desc each group of 3]

    3 x 50 :50
    3 x 50 :45
    3 x 50 :40
    1 x 50 1:00 easy
    [desc each group of 3]

    Warm down
    4 x 50 1:00

    Total: 4550
    Categories
    Uncategorized
  20. Sun-Mon Oct. 15-16

    by , October 16th, 2017 at 05:06 PM (The FAF AFAP Digest)
    Sunday: Swim/SCY/Solo @ BP

    Warm up:

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

    Main sets:

    8 x 30 burst to 15m, cruise back from the blocks
    100 EZ

    8 x (25 AFAP w/fins + 75 EZ) @ 3:00
    50 EZ

    10 x 50 cruise free @ :20 rest
    200 EZ

    Total: 2750



    Monday: Swim/SCY/Solo @ LA Fitness

    3200 cruise


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


    Well, I made another attempt at AFAP 25s. My times were about the same as pre-surgery with the exception of fly being a tick slower. Fly feels the hardest right now. Between last Friday's workout, these 25s and doing some starts, I almost feel like a real swimmer again! Today, I just cruised. I was tired from Sunday's effort and I'm told garbage yards promotes vascularization.
    Categories
    Swim Workouts
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