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  1. Workout 04/14/18: morning

    by , April 14th, 2018 at 02:17 PM (Maple Syrup with a Side of Chlorine)
    300 choice
    4 x 50 pull on :15sr
    4 x 50 kick on :15 sr
    200 choice [did extra 100]

    8 x 75 on 1:30 (rotate fast 25 back to front)
    4 x 50 on 1:10 burst and cruise
    4 x 25 on :45 (no free)
    4 x 25 FAST into 25 easy on 1:10 (focus on fast finish)

    2 x 100 pull on 2:00
    200 loosen and out
    [Masters/Rec/2500 yds/60 min]

    A good practice with Matt, Libby and Kevin. With our local meet in the books and school vacation starting we generally have a bit of a lull until the end of the month. We'll keep some speed sets going until then, when we will work on some more distance and open water-centric sets.
    Swim Workouts
  2. The difference between Club Finder and Places To Swim

    by , April 13th, 2018 at 04:07 PM (Questions from Coaches)
    What is the difference between Club Finder and Places to Swim on the new USMS website?

    The Club Finder feature on the recently redesigned website is a tool for swimmers searching for U.S. Masters Swimming–registered clubs and workout groups. It’s a searchable database that helps potential members find Masters programs and current members looking to swim in a Masters program.

    Information on Club Finder must be populated by the coach or club contact (which you can do here). This helps ensure the most accurate and up-to-date information is being presented to our visitors and members. Channeling current and potential members to registered USMS Masters programs serves the member, club, and USMS well.

    In the future, all club and workout group information with be captured or edited during the registration or renewal process.

    The Places to Swim database is now a USMS member benefit that can be accessed through your My USMS account. Historically, this listing has helped our members find an aquatic facility to swim at when traveling or relocating to a new area. (I use it to research aquatic facilities and potential new USMS clubs.)

    However, most of these listings don’t have a Masters program. Many that list a Masters program either have discontinued the program or have adult programming that is not registered with USMS. Often, the information in this database is not accurate and therefore not a very reliable resource for our members or potential members. Additions and edits are the responsibility of the facility or club contact and may now only be done by a current USMS member.

    Places to Swim doesn’t do enough to promote our coaches and registered clubs and workout groups. Why would USMS send potential new members to a facility without a registered USMS club or workout group? Why would USMS send a potential member to an unregistered Masters program?

    USMS must support our clubs and coaches, not facilities without our programming. USMS must support the lifeblood of our organization that provides the most important element, a coached Masters program.

    It’s a simple but meaningful value proposition. Clubs, workout groups, and members paying a membership fee to USMS means USMS returning benefits such as a searchable Club Finder database that channels members to their programs.

    If you are coaching or swimming at a facility without a registered club, please contact me for help getting your program registered and listed on Club Finder.

    Updated April 19th, 2018 at 04:04 PM by Bill Brenner

  3. 4/13/18 Workout

    by , April 13th, 2018 at 09:49 AM (Swimming Through Jello)
    Friday, 4/13/2018 CrossFit Workout

    Warmup - running, shoulder warmup, stretching

    Strength -
    Shoulder press 45/5, 75/5, 95/5, 105/8, 95/8, 85/15
    //Went a bit light since I hadn't touched a barbell in 3 weeks
    Upright row - 75/10,10,10

    Conditioning -
    8 rounds
    8 pullups
    16 walking lunge steps
  4. Sarasota Y Sharks Masters GOLD Workout 4/13/18

    by , April 12th, 2018 at 05:12 PM (Sarasota Y Sharks Masters GOLD Workout)

    Warm up
    2 x 150 2:30
    3 x 100 1:30
    4 x 75 1:45 kick
    4 x 75 1:30 IM/stroke

    Main set
    1 x 200 4:00 100kick/100 stroke mod
    1 x 200 4:00 100kick/100 IM mod
    1 x 200 4:00 100kick/100 free mod
    1 x 50 1:00 easy free
    1 x 100 2:00 stroke strong
    1 x 50 1:00 easy free
    1 x 100 2:00 IM strong
    1 x 50 1:00 easy free
    1 x 100 1:45 free strong
    1 x 50 1:00 easy free

    Sprint set
    2 x 25 :45 easy
    2 x 25 :45 sprint
    1 x 50 1:15 easy
    1 x 50 1:15 sprint
    [RD1 stroke, RD2/3 choice]


    Freestyle/pull set
    1 x 300 4:30 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

    Warm down
    4 x 50 1:00

    Total: 4300
  5. 4/12/18 Workout

    by , April 12th, 2018 at 08:46 AM (Swimming Through Jello)
    Had to share the pool with the club team this morning... so 8 of us doing about 5 different workouts shared 2 lanes. A bit crowded.

    Thursday, 4/12/2018 Pool Workout

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

    6x75 25k/50sw 1:30
    5x100 evens fast 1:40
    4x125 1:50
    3x150 k fins 2:00

    20x50 ez/fast :50

    200 warmdown

  6. Sarasota Y Sharks Masters GOLD Workout 4/12/18

    by , April 11th, 2018 at 05:38 PM (Sarasota Y Sharks Masters GOLD Workout)

    Warm up
    2 x 200 3:15
    8 x 25 :40 stroke
    3 x 100 1:30
    4 x 50 :50 desc 1-4

    Kick set
    1 x 200 4:30
    3 x 100 2:15 desc 1-3

    Sprint/Meet swimmers set
    1 x 200 4:30 fast broken 10secs at 100
    2 x 100 3:00 fast broken 5secs at 50
    3 x 50 2:00 #1fast, 2easy, 3fast
    4 x 25 :45 all fast
    [All swims choice]

    Freestyle/pull set
    8 x 100 1:30 desc 1-4/5-8
    8 x 75 1:05 neg split
    8 x 50 :45 strong

    Warm down
    4 x 50 1:00

    Total: 4250
  7. 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!
  8. 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
  9. 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

  10. 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
  11. Sunday 04082018

    by , April 8th, 2018 at 06:55 PM (aztimm's training blog)
    I swam on was 3700, but I can't remember all of the details.
    It was unusually chilly here...low 40s. I felt sorry for the lifeguards having to be out to watch me. but then another guy showed up, so I didn't feel quite as bad.
    a hot shower sure felt great after the walk of shame to the locker room after I got out of the water.

    totally different story today. after a chilly morning, temps were in the mid-60s, sun shining nicely, when I swam this:

    500 w/u
    5 x 100 pull (buoy) @ 1:30
    5 x 200 @ 3:00,
    4 x 125 @ 1:55 (100 free/25 breast)
    200 kick, fins + board
    4 x 25 back, fins
    8 x 75 @ 1:15 (50 free/25 stroke), 2 breast/2 back
    200 w/d.

    TTL: 3600 yards (about an hour)

    this made 7 days in a row for me, and 26,000 yards in that time. Tues/Thurs were just short/recovery swim at the end of gym sessions.

    there is still just a little swelling on my foot that had the ankle sprain, but all of the black & blue marks are gone. most of the pain is gone, I feel just a little on turns. I barely noticed when I did breast today.
    Swim Workouts
  12. 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

  13. 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
  14. 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.
  15. Friday 04062018

    by , April 6th, 2018 at 11:51 AM (aztimm's training blog)
    did a mini-swim after my gym workout yesterday:
    500 w/u
    500 pull w/buoy
    6 x 50 @ :50
    200 w/d

    Friday AM swim @ Sendero Springs

    500 w/u
    500, done 100 moderate/25 fast
    500 pull w/buoy, done 75 moderate/25 fast
    500, done 100 moderate/25 breast
    500 pull w/Agility paddles + buoy, done 100 moderate/25 fast
    500, done 100 moderate/25 breast

    10 x 100's:
    * odds: 75 moderate/25 fast
    * evens: 75 moderate/25 breast

    500 pull w/Catalyst paddles + buoy, done 100 moderate/25 fast
    200 kick, w/fins + board, alternate 25 dolphin/25 flutter
    4 x 100 @ 1:30

    200 w/d

    TTL: 5300 yards

    there were 4 of us swimming today, but the others started leaving, one after I did 1500 (he is swimming the 1650 in a meet tonight), another around 2500, then the last around 3500. so I had the whole pool to myself after that. kind of felt bad for the lifeguards having to sit around and watch me.
    anyway, my ankle is much better...still not 100%, but getting there. I did a little breast at the gym yesterday so thought I'd try some today.
    there is only an analog clock at this pool, and I can't see it for much of the workout since it is too dark. but after the sun rose I was able to see it enough for some pace 100s toward the end...I was wondering if I could do that toward the end of this, and it felt surprisingly good.
    Swim Workouts
  16. 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.
  17. 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
  18. 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__

  19. Wednesday 04042018

    by , April 4th, 2018 at 11:52 AM (aztimm's training blog)
    Monday AM solo swim @ Sendero Springs (25 yards)

    I decided to up my distance this week. I usually get in 3500-4000 yards, did 5000 on Monday and 5200 today. I'm still getting over an ankle sprain so pulled a bit of this:

    500 w/u swim
    500 pull w/buoy, 75 moderate/25 fast
    500 pull w/buoy + Agility paddles, 100 moderate/25 fast
    500 swim, 225 moderate/25 fast
    500 pull w/buoy, 100 moderate/25 fast
    2 x 500 pull w/buoy + Catalyst paddles, 100 moderate/25 fast
    500 swim, 100 moderate/25 fast
    500 pull w/buoy, 100 moderate/25 fast
    500 swim, 100 moderate/25 fast
    200 w/d

    (my watch got the last 500 and 200 mixed together)
    just enough time between 500s for a quick swig of water, and any equipment changes

    due to that ankle sprain, I didn't register for the Texas (or whatever USMS calls it) SCY zone meet this coming weekend. there's no way I can do block starts yet, and haven't done any breast...that always lags behind because of that whip kick.

    still mulling over some o/w swims for the year. there's some interesting ones out there, including one in NYC in Sep that I might do.
    I will probably swim the zone LCM meet in July; I reserved a hotel room at the same place I stayed last year. and I'll probably do the same events (1500, 400, 100 free, 100 breast, 50 back)
    Swim Workouts
  20. 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