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  1. The Next Chapter (May-June 2018)

    by , April 18th, 2018 at 03:14 PM (SWIMMER Editorials)
    When I took the helm at SWIMMER in 2009, I was still high on the rush of diving into our local swim community in 2006 and finding a new family. The opportunity to work within the larger national subculture of Masters Swimming with smart and committed people was a dream come true.

    Establishing the National Office in 2009 was an adventure; our ragtag band of staffers started from scratch. We rented a steam cleaner from the grocery store across the street so we could spiff up the dusty furniture that came with our vacant-for-years historic building. We recruited local swimmers and suited up in gardening gear to beautify the overgrown and decrepit property.

    Slowly we built, broke, mended, and moldedónot only our physical surroundings, but also our roles. We essentially threw spaghetti on the ceiling and picked it up off the floor if it didnít stick. And then tried again until we found a formula that worked to serve and support our members. Iím honored to have worked alongside passionate and dedicated staffers and volunteers during that process, and Iím grateful for their help and friendship along the way.

    Since those earliest days, the National Office has grown and now occupies beautiful downtown offices. We have many more and much improved publications, programs, and services. Iím so proud of what weíve accomplished and excited to see whatís next.

    During this nine-year journey, Iíve had the privilege of working with and learning from talented editors, writers, photographers, designers, artists, volunteers, and coaches. The list is too long for this page. Their expertise and contributions have made this magazine and our online content something we can all be proud of.

    And then there are the readers.

    Youíre the reason Iíve looked forward to every issue, despite snags, snafus, and the hectic pace of never-ending deadlines.

    Your stories have inspired me. Your letters have made me laugh, cry, swim harder, and helped me navigate what were once unfamiliar waters, but now seem like home. You have my enduring gratitude for sharing your stories and your support over the years.

    Through your inspiration, Iíve realized that I still have time to see more of the world and thatís my next chapter: travel.

    My plan is to stay involved with Masters Swimming, but this will be my last issue as editor-in-chief of SWIMMER, and Iím stepping down as publications and communications director for USMS.

    Iím confident that publications manager Daniel Paulling and the dynamic and growing staff at the National Office will continue to develop and improve all our membership offerings. Please give them your support and feedback, as youíve given me.

    If my travels lead me near your town, Iíd love to drop in for swim practice. If youíd like to stay in touch, you can reach me at

    My thanks and best always,

    Laura Hamel
    Staff Blogs
  2. 4/18/18 Workout

    by , April 18th, 2018 at 08:13 AM (Swimming Through Jello)
    Wednesday, 4/18/2018 CrossFit Workout

    Warmup - band exercises, plyos, bar warmup

    Skill -
    Core EMOM 15
    1- :15 arch hold
    2- :15 hollow hold
    3- 2 tuck pull to invert (rings)

    Muscleup work - some transition work and a bunch of strict MUs.

    Conditioning -
    3 rounds
    400m run
    20 wall ball shots
    15 box jumps
  3. 04/17/18: evening

    by , April 17th, 2018 at 09:46 PM (Maple Syrup with a Side of Chlorine)
    300 choice
    200 pull
    100 kick
    4 x 25 burst and cruise

    6 x 125 on 20sr (25 stroke 75 build 25 fast)
    5 x 50 pull on 1:10
    4 x 100 on 2:30

    200 loosen and out (did extra 200 during set)
    (Masters/Rec/2500 yds/55min)
    Swim Workouts
  4. Sarasota Y Sharks Masters GOLD Workout 4/18/18

    by , April 17th, 2018 at 03:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 150 3:00 [2:30]
    8 x 50 1:15 [1:05] stroke
    3 x 100 1:45 [1:30]

    Kick set
    2 x 150 3:45
    4 x 50 1:20 fast

    Main set
    1 x 50 1:15 [1:05] 25easy/25fast
    1 x 50 1:15 [1:05] 25fast/25easy
    1 x 50 1:15 [1:05] build to race finish
    1 x 50 1:15 [1:05] fast
    [RD1 best stroke, no free, RD2-4 choice]


    Freestyle/pull set
    3 x 150 2:20 [2:15] long & strong
    3 x 150 2:25 [2:10]
    3 x 150 2:20 [2:05]
    1 x 150 best effort

    Warm down
    4 x 50 1:00

    Total: 4000
  5. 4/17/18 Workout

    by , April 17th, 2018 at 08:55 AM (Swimming Through Jello)
    Lane line duty again! Only got about an hour swim.

    Tuesday, 4/17/2018 Pool Workout

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

    15x100 3x(1:40-1:35-1:30-1:25-1:20)
    //Held 1:03 for the first block, 1 easy then 1:02 second block, 1 easy then 1:01 third block.

    6x125 k 2:30
    1-1st 50 fast, 2-2nd 50 fast, 3-3rd 50 fast, 4-last 75 fast, 5-first 75 fast, 6-fast

    200 warmdown


    Psyche sheets out for Nationals, here's where I stack up going in:
    200 Fr - 23rd with a completely made-up 1:52.0 seed time. Probably my worst chance at a high finish unless I magically pop off a 1:45 or something.
    50 Breast - 13th with a 28.1 seed time that was converted from my SCM best in November. Considering I split 27.2 on a relay with a babied hip and bad start a couple weeks ago, I think I can drop from that time.
    100 IM - 16th with a 55.3 that was a practice time from a couple months ago. Looking for a 53 if I can hit all my walls.
    100 Breast - 19th with an old 1:02 seed time. Went 1:00.8 couple weekends ago, and my biggest goal for this meet is to break a minute here.
    200 Back - 7th with a 2:01 made-up time. I do not know what I'm expecting here, I should know how to swim this event better than any but I haven't since college.

    Updated April 17th, 2018 at 09:08 AM by JPEnge

  6. Y Champs + 50 free

    by , April 16th, 2018 at 06:54 PM (The FAF AFAP Digest)
    I swam in the Allegheny Mountain Y Champs at the Spire Institute recently, which is sanctioned for USMS. It was a mix of swimming frustration and fun with friends. I swam 7 events (that's the max) and DNF'd one. Each day, my events were all within 1.5 hours, which is no sprinter's dream. It went like this:

    25 back, 13.5

    This was a disaster. I didn't see the backstroke flags at all and crashed into the wall with my left elbow. I knew the crash was coming, but felt blind. My teammate in the same heat didn't see the wall either, and had a similar crash. This has never happened to me before ... Weird.

    50 free, DNF

    Well, the first length felt great, had a great start. But I misjudged the wall on the double bulkhead. I only got a toe on the wall and came to a complete dead stop. Since I had the 50 breast 20 minutes later, I just hopped out.

    50 breast, 34.5

    I was in a lovely mood at this point after a rough start to the meet. Wasn't dying to do this event as my breast has felt off and I went a sloth like 36 a few months ago. But the team needed points, so I got on the block and swam through it. I had a great start, but my breakouts were horrible. I got stuck underwater both lengths. I think I'm used to pushing off deep for SDKs. But perhaps need to go less deep or pull up more emphatically on the pull down for breast. Bill thought I would easily have been a 33 with better pullouts. This was at least an improvement.

    25 fly, 12.6

    Fourth event of the day, good enough. I didn't seem to mess up anything crucial on this one.

    Next day ...

    50 fly, 28.00

    That .01 makes a difference, doesn't it? I blew at least .5 on the turn, maybe more, gliding in a huge amount. My stroke and kick counts aren't the same as they were pre-surgeries. The last few strokes felt really hard.

    50 back, 29.2

    Seems pretty mediocre for me. I spent most of the race worrying about the backstroke flags. I think this is contra-indicated to swim a good race.

    25 breast, 15.5


    All in all, I was less than thrilled with this meet. I understand all the technical miscues from racing rust. That part could improve. And I know it is still very early days in my swim recovery/post-surgeries comeback. But it is not all that fun to feel like you are literally staggering to the wall or about to DQ in a race. And the bottom line is that I doubt that issue will ever change. Closed veins are closed veins. I'm not sure, even if I continue to build collaterals, that they are a real substitute for your actual subclavian and axillary veins.

    BUT, I was unhappy with DNf-ing my 50 free. So, being the stubborn person that I am, I went to a meet at OSU the next weekend just to swim that one event so that at least I would have completed all four 50s this SCY season. (Note: I had to google the name of the meet to enter; It didn't come up in the calendar at first search. WTH with this new website.) I had been having suffering from insomnia for a bit (prolly a result of tapering and 23 & me says I'm a "light sleeper"), so felt tired. However, I managed to execute a very good flip turn on the double bulkhead wall. I got bogged down on the breakout of my Lochte turn, same as the Albatross meet. I probably need to modify or eliminate that turn now ... But moving my arms the last half length proved difficult and I went a 26.7, which ties my masters personal worst. Sure, I am older and have had a rough couple years. But it is still a lot slower than I have been since my very first masters meet.

    Anyhoo, I did not sign up for nationals after the Spire meet. I am clearly not ready for prime time just based on racing rust and technical miscues. My times are, however momentarily, at the top of my 55-59 age group. I'm sure several will be knocked down at nationals. Super sick of tapering, I have been on the treadmill for 10 miles the last 2 days. I'm going to keep swimming, but I am not going to have a laser focus on sprinting that I have had the last month or so. Some aerobic work may actually help with re-vascularization. So I will swim and cross train the next couple months and then, poof, I am in Europe where I will not swim for 2.5 weeks. I'll re-evaluate meets in the fall. But right now, they don't feel fun. And shouldn't they at least be fun? Perhaps I am too much of a perfectionist to have fun. All I know is that swimming is difficult, at the moment. I thought that making a comeback would at least be an interesting anecdote to the inevitable decline of aging. But if a comeback is necessarily physically limited and so frustrating, is the comeback worth it? Philosophy question somewhat dependent on personality, I think.

    Updated April 17th, 2018 at 09:15 AM by The Fortress

    Masters Swim Meets / Events
  7. Sarasota Y Sharks Masters GOLD Workout 4/17/18

    by , April 16th, 2018 at 02:51 PM (Sarasota Y Sharks Masters GOLD Workout)

    Warm up
    1 x 300 4:30
    4 x 75 1:15
    8 x 25 :40 stroke
    3 x 100 1:30

    Kick set
    8 x 50 1:15 alt 1mod/1fast

    Main set
    12 x 50 1:05 alt 2stroke/1free
    12 x 25 :40 alt 2stroke/1free
    [Stroke swims are IM order, #1 perfect stroke, #2 strong]


    Freestyle/pull set
    2 x 300 4:30 long & strong
    4 x 75 1:05 neg split
    2 x 200 3:00 long & strong
    4 x 50 :45 desc 1-4
    2 x 100 1:30 strong
    4 x 25 :30 fast

    Warm down
    4 x 50 1:00

    Total: 4400
  8. 4/16/18 Workout

    by , April 16th, 2018 at 08:21 AM (Swimming Through Jello)
    Two weeks 'til another taper, three weeks 'til CF competition, four weeks 'til Nationals.

    Monday, 4/16/2018 CrossFit Workout

    Warmup - airbike, stretching, plyos, handstand/squat warmup

    Strength - Back Squat 135/5, 185/4, 225/3, 255/3, 275/3, 285/2
    //Ugh, embarrassing. Haven't squatted in like a month, I'm weak.

    Conditioning -
    50 cal row
    30 HSPU
    50 cal row

    5 minutes, then
    4 rounds on 3:00
    15 cal airbike
    15 GHD situps

    Gonna be pretty sore tomorrow I think.
  9. Sunday 04152018

    by , April 15th, 2018 at 08:52 PM (aztimm's training blog)
    Sunday afternoon solo swim @ Sendero:

    500 w/u
    500 done 100 free/25 breast (4x)
    15 x 100 @ 1:30
    continue into 5 x 100 @ 1:25
    200 kick
    4 x 25 back @ :30 (w/fins)
    4 x 150 pull @ 2:05 (buoy + Agility paddles)
    200 w/d

    TTL: 4100 yards

    other than a kids party on the other side of the pool, had the whole thing to myself (and they got out after I did about 1000). sunny and about 70F, just a light breeze.

    going over to the pool I wasn't feeling too good, but thought I'd at least get in and stretch out.

    I've really been very consistent in my swimming in April. I've swum every day from April 2. my April total so far is 52,300 yards. I've swum 26,300 just since last Monday.
    Swim Workouts
  10. 4/14/18 Workout

    by , April 14th, 2018 at 05:49 PM (Swimming Through Jello)
    Really sore from getting back in the gym. Hopefully that relieves itself over the next week or so, going into CF competition the week before Nationals. Still managed a good workout here.

    Saturday, 4/14/2018 Pool Workout

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

    3x200 3:00 fr/p/k fins
    3x50 1:15 FAST fl/bk/br
    3x150 2:30 fr/p/k fins
    3x50 1:15 FAST fl/bk/br
    3x100 2:00 fr/p/k fins
    3x50 1:15 FAST fl/bk/br
    3x50 1:00 easy
    1x50 FAST fr

    200 easy

    8x50 dive to fast underwater/easy rest of the way

    200 warmdown

    Held under 1:05 pace for the longer pieces, 26high, 27low, 31low for the 3x50s, 24low for the last 50 fast free.

  11. 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
  12. 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 SwimmingĖregistered clubs and workout groups. Itís 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 donít 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 doesnít 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.

    Itís 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

  13. 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
  14. 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
  15. 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

  16. 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
  17. 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!
  18. 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
  19. 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

  20. 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