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  1. 12|10|19 LCM

    by , December 10th, 2019 at 10:23 PM (Blog)



    10 x 50fr on 1:00
    200 easy with fins

    50 ez flutter kick
    3 x 50 fast flutter kick on 2:00
    •. 0:50, 1:00, 1:05
    •. legs felt blown-up after

    50 ez fr
    14 x 15m fr fast/15m ez bk on 1:00
    • 2-3 fast strokes then coast
    •. focus on breakout momentum

    200 ez

    Need to back off sprinting with effort and focus on light and fast. Feet were cramping from barefoot treadmill running yesterday.
  2. Tuesday Short Distance Aerobic

    by , December 10th, 2019 at 05:04 PM (Middle Aged Distance)
    I had originally planned to use the 50’s set below as a main set and do some stroke and kick work as well, but as I was swimming I thought I could add the 25’s. I think if you want to make a whole workout from this pattern, start with 100’s and work your way down to 25’s for a total of 4000.

    W/U (1200)


    4 - swim @ 1:20
    4 - pull w/ pads + buoy @ 1:25
    4 - pull w/ pads, buoy and ankle strap @ 1:30

    Main (1200):

    16x50 swim
    Intervals in groups of 4 (no rest in between):

    2 min rest

    16x25 swim

    200 easy

    Total: 2600
    Swim Workouts
  3. Light Monday Workout

    by , December 9th, 2019 at 02:36 PM (Middle Aged Distance)
    So this weekend I was gone from Thursday to Sunday at an age group meet in Nashville for a meet for my daughter. Because of that, I haven't been in the water since Wednesday. I have to say it makes me a little twitchy spending 4 days at a pool and not being able to jump in it and get a workout in, but of course I can't be that crazy old lady taking up space during warm-ups!

    Today I kept it light to ease back in and because I was short on time. I did have a part 2 and 3 of this workout that I didn't do but may in the future, so I'll post the whole set if you're feeling ambitious.

    W/U (600):

    300 swim mix
    300 kick w/ fins

    Main (1600/3200/4800):
    Rd 1 - pull, Rd 2 - sw no equipment; Rd 3 - w/ fins (& paddles if you want)

    I only did round one of this because I'm trying to strengthen my pull, but if I had more time I would have completed all three rounds.


    1x100 @ 1:15/1:10/1:05
    1x200 @ 2:35/2:30/2:25
    1x300 @ 3:55/3:50/3:45
    1x400 @ 5:20/5:10/5:00
    1x300 @ 3:50/3:45/3:40
    1x200 @ 2:30/2:25/2:20
    1x100 @ 1:10/1:05/1:00]

    100 easy

    Total: 2300/3900/5600
    Swim Workouts
  4. IM Day - Needed a Freestyle Break

    by , December 5th, 2019 at 03:20 PM (Middle Aged Distance)
    This workout was from yesterday - I wasn't able to get in today, have to head to a swim meet for my daughter tonight. I needed a break from freestyle so did this as an IM/Stroke workout. Enjoy!

    W/U (800):

    400 RIMO 50sw/50dr
    4x50 kick @ 1:00 - IMO on back
    8x25 Pull @ :45 - IMO w/ pads + buoy

    Main (2000):

    1x200 IM @ 3:10
    4x25 Fl @ :30
    2x150 IM @ 2:30 - 25fl/25bk/50br/50fr (mix this up as you like)
    4x50 Bk @ 1:00
    3x100 IM @ 1:30
    4x75 Br @ 1:20
    4x50 IMO @ 1:00
    4x100 Fr @ 1:15

    Kick (500):

    5x100 kick w/ fins @ 1:30 - desc 1-4, hold 5

    100 easy

    Total: 3400
    Swim Workouts
  5. 12|3|19 SCY

    by , December 3rd, 2019 at 11:21 PM (Blog)
    10 x 50 fr on 1:15
    10 x 50 on 2:30 most were fr
    4 x 25 on 0:30 flutter kick
    10 x 25 on 0:46 flutter kick
    800 various drills and things with fins

    2150 yds

    Updated December 4th, 2019 at 11:06 AM by __steve__

  6. 12|2|19 SCY

    by , December 3rd, 2019 at 11:53 AM (Blog)
    250 fr warmup
    4 x 50 bk on 1:15
    6 x 50 bk on 1:30
    500 bk with fins
    200 ez fr with fins
    10 x 25fr nb’s on 1:15

    Then kicked out of pool for an non-swimming related scheduled class

    1700 yds

    Updated December 4th, 2019 at 09:10 PM by __steve__

  7. Black Friday and Cyber Monday Workouts

    by , December 2nd, 2019 at 12:55 PM (Middle Aged Distance)
    Hey all,

    Not much swimming last week because of poor pool conditions - but Friday I managed to get one in that I really liked and wanted to share. Below is today's workout which was more aerobic focused, and Friday's which was a fun ladder.

    Friday, 11/29 - Ladder:
    For this workout, the distances with "50" all have the same pattern: Half the swim / 50 FAST / other half negative split from first half. For example the 550 would be:

    1. 250 swim to touch. Wait until the next closest 0 (if you come in on :32, leave on the :40). Same pattern throughout.
    2. 50 FAST to touch. :30 sec rest
    3. 250 swim - negative split from first 250. :30 rest interval.

    As the distance goes down, so does the rest after the 50 fast and second half of the swim. So the 450 gets :25 rest, the 350 gets :20, etc.

    Set (3900):

    1x600 swim @ 8:00 - warm up

    1x550 broken swim: 250 swim to touch (>:10 rest) / 50 FAST to touch. :30 rest / 250 swim negative split from first. :30 rest.

    1x500 pull @ 7:30

    1x450 broken swim: 200/50/200 - same pattern with :25 sec rest

    1x400 kick w/ fins @ 6:00

    1x350 broken swim: 150/50/150 - same pattern with :20 rest

    1x300 pull @ 4:30

    1x250 broken swim: 100/50/100 - same pattern with :15 rest

    1x200 kick w/ fins @ 3:00

    1x150 broken swim: 50/50/50 - same pattern with :10 rest

    1x100 pull @ 1:30

    1x50 FAST

    100 easy

    Total: 4000

    Monday, 12/2:

    W/U (800):

    300 swim fr/bk/br by 25
    200 kick w/ fins
    6x50 @ 1:00 drill w/ fins - catch-up/fingertip drag/flick x2

    Main (1200):

    6x200 swim @ 2:30
    *choose a challenging aerobic base interval, I was getting between 5 and 8 sec rest4x50 @ 1:00 - easy swim fr/bk by 25

    Speed (500):

    10x50 @ 1:00 best avg
    *For this my goal was to stay under :30. I plan to do this once every two weeks and drop the interval each time by :05 and maintain the times from today.

    200 easy warm down

    Total: 2900

    Swim Workouts
  8. 12|1|19 SCY

    by , December 1st, 2019 at 07:32 PM (Blog)
    10 x 50 on 1:00
    4 x 50 on 1:05
    3 x 50 on 1:15
    3 x 50 on 1:30
    500 drills fins
    5 x 25 fr <95%+flip+ez bk on 3:00
    5 x 50 fr (15m >95%) on 2:00
    4 x 25 flutter kick on 0:30
    10 x 25 flutter kick on 0:45
    400 with fins and snorkel various
    2 x 50 (25 fly / 25 ez) on 2:00 fins

    2750 yds

    Updated December 4th, 2019 at 09:16 PM by __steve__

  9. 11|29|19 and 11|30|19 SCY

    by , December 1st, 2019 at 03:17 PM (Blog)
    Still in Alaska
    Nov 29

    10 x 50fr on 1:00
    500 ez with snrkl
    50 bk
    200 bk fins
    7 x 50 (15m fast) on 2:00
    4 x 25 flutter kick on 30
    10 x 25 flutter kick on 1:00
    500 drill with fins various

    2250 yds

    Nov 30
    Had only 20 min

    100 ez fr wu
    200 ez fr fins
    800 straight through fins snorkel
    • as 175 fr / 25 fly order

    1100 yds

    Updated December 4th, 2019 at 09:19 PM by __steve__

  10. 11|27|19 SCY

    by , November 27th, 2019 at 06:30 PM (Blog)
    Had 35 minutes to swim

    200 warmup
    6 x 25 nb fr on 1:00
    4 x 25 kick on 1:00
    4 x 25 on 2:00
    2 x 25 kick on 1:00
    8 x 25 on 1:00

    800 yds

    Updated December 4th, 2019 at 09:21 PM by __steve__

  11. 100's!

    by , November 27th, 2019 at 12:39 PM (Middle Aged Distance)
    I had a good set of 40x100 planned for today, but when I got to the pool it was GREEN. Like green green (see below). Apparently the power went out last night and the pool was still trying to recover. I really tried to swim through it, and 20 years ago I would have been able to but I couldn't power through today, it was too gross. I got through 1500 before I had to get out. BUT if you have a nice healthy pool to swim in today, here is the set I was going to do...


    5 fr swim @ 1:30
    5 bk swim @ 1:30
    5 fr pull b+p @ 1:25
    5 br swim @ 1:40
    5 fr w/ pads @ 1:20
    5 IM swim @ 1:35
    5 fr swim @ 1:15
    5 k w/ fins @ 1:30

    Feel free to add a w/u & w/d if you need it - my plan was to use the first 5 swim as warm-up and the last 100 kick easy warm down.

    Happy Thanksgiving everyone!

    Click image for larger version. 

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    Swim Workouts
  12. 11|26|19 SCY

    by , November 26th, 2019 at 01:41 PM (Blog)
    SCY 35 min
    500 warmup with fins and snorkel
    8 x 25 flutter kick on 0:45
    100 bk
    100 one arm drills
    4 x 25 head up fr with fins/25 ez on 1:00
    300 drill
    25 fly fins
    25 ez

    1350 yds

    Had to awake up at 3:30 to get to pool in time for 35 min. I am feeling it now but very happy I got to swim.

    Updated December 4th, 2019 at 09:22 PM by __steve__

  13. Anyone have an interesting workout?

    by , November 26th, 2019 at 11:40 AM (Middle Aged Distance)
    Hi all -

    It seems after my meet this weekend I'm a little unmotivated to get back in the water! Yesterday I got in and got right back out after a 900 "meet warm down" as I'm going to call it.

    I need something to keep my attention span today to fight through it, anyone have a good/interesting workout to share?

    Happy Swimming!

    Swim Workouts
  14. 11|24|19 SCY Buckner fitness pool

    by , November 24th, 2019 at 11:08 PM (Blog)
    Had to ride mtn bike with snow tires 9.2 miles over ice to swim. My first swim in weeks. A very nice pool - enjoyed the comfy 83° water after being exposed to alaskan air.

    15 x 50 on 1:00 mixed fr/strk
    10 x 15m fr fast /15 ez bk on 1:00
    25 uwdk
    75 ez
    10 x 25 on 0:45 flutter kick
    200 ez
    50 mild sprint 29
    12 x 25 dps drills
    *cramps from improper bike fit + swimming*
    15 min jacuzzi, almonds, 1 apple
    1000 various drill

    3000 yds

    Updated December 4th, 2019 at 09:25 PM by __steve__

  15. Meet Results!

    by , November 24th, 2019 at 10:34 AM (Middle Aged Distance)
    Hey all! Yesterday I did my second Masters meet ever (it's hard to find meets around the Memphis area so I have to travel) and I'd call it a success! I finally tackled the 200 fr and it was a little off what I thought I could go, but for the first time in my swimming career I was thinking, "this is kind of fun!"

    I have never once thought a 200 free was fun, so I consider this meet a win no matter what my times were. I met some more great people, hung out with friends and got to bring my kids along. The funny part is my daughter will be swimming in the exact same pool two weeks from now for a meet of her own.

    Anyone else have a meet coming up? If so, good luck!

    Here were my events and results. It was a SCM meet which I find a bit odd but, still fun!

    50 free: 28.09
    100 free: 101.29
    200 free: 2:16.93
    50 breast: 38.72
  16. 11/21/19 Workout

    by , November 21st, 2019 at 09:30 AM (Swimming Through Jello)
    Thursday, 11/21/2019 Pool Workout
    Shoulders were pretty much trashed today after past couple of days of gym!400 sw/300 IM k-dr-sw/200 k/100 IM dr

    5x50 fr :55 br5/7 x25
    5x50 kicking drill 1:00 mix strokes

    2x150 mixed IM 2:30
    4x75 sw/k/sw st 1:20
    6x50 fr push pace :50
    4x75 sw/k/sw st 1:20
    2x150 mixed IM 2:30

    8x50 V.S. x25 :50

    16x25 w/fins :30
    1 - scull
    2 - streamline k
    3 - power drill
    4 - sw fast

    100 ez
    2x25 fast 25 off blocks + 25 ez
    100 ez

  17. 11/19-11/20 Workouts

    by , November 20th, 2019 at 11:48 AM (Swimming Through Jello)
    Tuesday, 11/19/2019 CrossFit Workout

    Warmup - running, plyos, stretching

    Strength - Shoulder Press - 45/5, 75/5, 95/8,8, 100/8, 105/8

    Conditioning - AMRAP 12
    1 power clean 155#
    100m run
    3 bar MUs
    + 1 power clean per round
    7 rounds + 8 power cleans

    Wednesday, 11/20/2019

    Warmup - rowing, KB warmup

    Strength - Deadlift - 135/8, 225/8, 275/5, 295/6,6, 305/6, 315/6

    Conditioning - In teams of 2
    3 rounds
    200m farmer's carry (split 100m, I did 75# DBs)
    30 TTB (I did 2 sets of 10)
    40 cal row (I did 20 each round)
  18. Wednesday Workout Revival

    by , November 20th, 2019 at 11:28 AM (Middle Aged Distance)
    Hey all,

    Thought I'd post this workout I wrote from September (when I wasn't posting much). It's a little bit of aerobic swimming with some good sprint/breath control at the end. I'm only 4 days out from my second swim meet of the year so today I'm just doing some recovery. I'm taking on the 200 free at this meet, hopefully I make it through! It was always one of my best events but least favorite...

    W/U (900):

    4x125 @ 2:00 - 75sw/25dr/25st

    8x50 @ :50
    o - dr/build
    e - smooth swim focus on stroke count

    Main (1200):

    6x200 swim @ 2:40/2:35/2:35/2:40/2:30/2:35
    *start with your aerobic base pace and vary by: p/p-:05/p-:05/p/p-:10/p-:05

    Kick (400):

    4x75 k w/ fins @ 1:20
    4x25 k fast no fins @ :30

    Sprint (600):

    1x50 fast @ 1:20
    1x25 1 breath (2 breaths rd 4) @ :30
    1x25 fast @ :30
    1x25 easy @ :30
    1x25 no breath (1 breath rd 4) @ 1:10 (for ~1 min rest between sets)

    *Rd 1&2 swim free, Rd 3 free w/ fins, Rd 4 fly

    100 easy

    Total: 3200
    Swim Workouts
  19. Time to renew.

    by , November 19th, 2019 at 05:40 PM (Questions from Coaches)
    'Tis the season to ask your members to renew their USMS membership for 2020. I recognize having to face the reluctance of some to renew or register is more than likely not your favorite coaching responsibility. Membership, however, is the leading source of revenue to operate our organization at the national and LMSC levels, allowing us to provide the services our clubs, coaches, and members request.

    For swimmers reluctant to join because they don't participate in USMS-sanctioned events, ask them to join not for themselves but to support the good work our organization does reducing the risk of drowning with our ALTS initiatives, providing structure for healthy lifestyle choices, and encouraging adults to swim for a lifetime.

    When your swimmers do register, please be sure to thank them for supporting an organization that supports you and brings the joy of swimming to thousands of others, now and in the future.
  20. Club contacts, coaches and ALTS instructors.

    by , November 19th, 2019 at 05:35 PM (Questions from Coaches)
    Q: Are club contacts, coaches, and ALTS instructors recognized differently in the USMS registration database?

    A: Yes, and it’s important to know how they are different. Each provides an essential function and plays an important role within our organization.

    Club contactsare the individuals who identify themselves as such during the club or workout group registration process. The club contact is given access by USMS to edit club information in the USMS database and to perform the annual club renewal. These individuals access their club’s database via a dashboard located on their personal My USMS profile.

    The club contact is the individual who receives important information from USMS that relates specifically to clubs and workout groups. All inquiries from prospective members generated by the USMS searchable database Club Finderor from USMS marketing campaigns such as Try Masters Swimming Week go to the club contact. It is the responsibility of the club contact to respond to the perspective member or notify the individual at the club who is responsible.

    Clubs represent our organization at the local level and are often the first contact for a prospective member. I hope you’ll treat that individual in the same manner you would like to be treated under similar circumstances with a timely, professional, and courteous response.

    USMS certified coaches and ALTS instructorsare the beating heart of our organization.
    Both, if applicable, should be listed by the club contact on the club’s profile. When a USMS-certified coach or instructor is listed in the club profile, a corresponding badge is posted on the club’s Club Finder page. Currently, coaches and instructors do not receive information emailed directed to the club contact unless they are one and the same person. Therefore, if they are not the same person, it is imperative that the club contact share pertinent information with the club’s coaches and instructors.

    Enhancing the swimmer experience remains our North Star. Teamwork between all responsible parties will help ensure our direction stays the course.