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  1. Sunday 03312019

    by , March 31st, 2019 at 09:39 PM (aztimm's training blog)
    Sunday PM solo swim @ Sendero

    1550 w/u, with tons of stroke

    4 rounds of:
    * 100 kick w/board + fins
    * 600 w/fins, 75 free/25 breast/75 free/25 back (repeating)

    600 free w/fins

    5 x 200 swim @ 3:00

    6 x 150 swim w/fins @ 2:10

    350 w/d

    TTL: 7200 yards

    I had wanted to get up early and head down to Barton Springs for a long(ish) swim today....but didn't sleep well due to some stomach issues. Then when I woke up, the air temp was in the low 40s. the thought of swimming in 68F (or so) water just wasn't appealing. so I pushed it out to afternoon, to the nearby heated pool.
    air temp was in the mid-50s, and it was kind of sunny when I swam.

    I did a super long swim last Sunday (about 12,500 yards), and somehow tweaked my right shoulder blade. so I've been taking things, "easy," for the past week...that, "easy," being relative. more fins, shorter, no fly, and much more stroke, and more listening to my body and ignoring the clock (just going on feel). definitely ignoring those paddles and buoy. Friday was the first day I did any real intervals, and 200s @ 3:00 today didn't feel too bad.

    I didn't notice it until I jumped in the pool the next day, doing freestyle. I flipped over and did back, and hardly noticed. so that workout was mostly back and breast (funny someone recently started a thread about swimming non-free). did more kicking than normal, and I kind of like doing breast with a fly kick while wearing fins.
    the pain was about 7-8 out of 10 on Monday, and has gone down to maybe a 2-3 today. I was thinking the cool water at the Springs would be good for it, so maybe next week.

    today's set was a good example of what I've been doing. 5 x 600 w/fins sounds easier than it actually is to do, especially doing dolphin kicks off of the walls.
    Swim Workouts
  2. Sunday 3/31/19

    PM SCY w/ Trip, Jack, Michael, Scott Claycomb, Ravi Sun, Noel Strauss, Larry Golden, Doug (as my chief split-getter), and a bunch of others! "Happy Birthday, Trip!"

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ paddles + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x75 @ 1:10 D1-4 (:48, :47, :46, :45)
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    5x50 @ :50 @ 500 PACE
    200 EZ
    RD1 - 28.89, 29.15, 29.21, 29.33, 29.31
    RD2 - 28.98, 29.11, 29.20, 28.84, 28.78

    100 EZ

    Total: 3000

    Today was Trip's birthday, so lots of people came out for his birthday swim. It used to be Xx100 @ 1:30 (long course when the LCM was available) where X was Trip's age. Now that he is getting OLD, it is Xx50 @ :50 SCY. So this year it was 61x50 @ :50. Being on taper, I did not do all 61. I sort of weaved in and out of the set while doing my workout (I did my pace 50s with the rest of the group).
    Swim Workouts
  3. Question: Wearing more than one swimcap

    by , March 31st, 2019 at 01:21 PM (Rules Committee Blog)
    Question: Can a swimmer wear two swim caps during competition?

    Answer: By rule, swimmers are permitted to wear a swimsuit (in one or two pieces), goggles, and no more than two swim caps. The swimwear rules are covered in article 102.12.1 in the USMS rules.
  4. Question: Wearing a Watch in Competition

    by , March 31st, 2019 at 01:19 PM (Rules Committee Blog)

    Is it permissible to wear a wristwatch while swimming during a race in a sanctioned USMS meet?


    It not illegal to wear a watch, but it is illegal to use a watch during a race. If the official observes that a swimmer is using a watch as a pacing device, the swimmer should be disqualified. But, simply wearing a watch is not enough to warrant a DQ.

    Charles Cockrell
    USMS Rules Committee Chair
  5. Question: Backstroke Turns

    by , March 31st, 2019 at 01:17 PM (Rules Committee Blog)

    What is permissible in doing a backstroke turn?


    In backstroke, the requirement is for some part of the body to touch the wall at the turn. Prior to the turn, you are permitted to leave your back and turn over onto the breast in order to execute the turn. If you leave the back, only one single or double arm pull is permitted and you must initiate the turn before the conclusion of the arm pull. Any other kicking, pulling, or gliding motion that is separate from this continuous turning motion is not permitted.

    Note that swimmers are not required to perform what some people call a backstroke flip turn. You can also touch the wall with your hand or arm at the turn and do an open turn. Or, if you turn over on to the breast, you can touch the wall with your hand, as long as you dont take another pull, kick into the wall, or glide into the wall without initiating the turn.

    Charles Cockrell
    USMS Rules Committee Chair
  6. Question: How many official splts are possible?

    by , March 31st, 2019 at 01:16 PM (Rules Committee Blog)

    When swimming the 1500-meter Freestyle, how many official splits may a swimmer obtain?


    When swimming a 1500-meter freestyle event (or any distance/stroke event), you may request any splits that correspond to a conforming event listed in article 102.5.2.

    For the 1500-meter Freestyle, that would include the 50, 100, 200, 400, and 800 meter freestyle events if you choose. Unless automatic splits are in place for the meet, you must request the split(s) in writing to the meet referee prior to the end of the meet for freestyle events.

    Note that for individual backstroke events and relay events, the split request must be submitted to the referee in writing prior to swimming the event.

    Charles Cockrell
    USMS Rules Committee Chair
  7. Question: Preliminaries/Finals Formats

    by , March 31st, 2019 at 01:07 PM (Rules Committee Blog)

    Is it permissible to run a sanctioned or recognized meet with a format that includes preliminaries and finals?


    This is covered in article 102.5.5.

    Formats other than timed finals, including preliminary heats and finals, are permitted under USMS rules only for short course yards meets. National Championship meets may only be conducted in a timed finals format. The only difference is that when an alternate format is used, swimmers may only swim three events per day. We also say that if a format other than timed finals is used, the meet announcement should state the process for seeding since we dont cover seeding for prelims when finals are scheduled in the rule book.

    For meets held in 25-meter or 50-meter pools, all events must be conducted as timed finals, which means that swimmers only swim the event one time and the results are determined by ranking the official times of all swimmers who compete in the event.

    Charles Cockrell
    USMS Rules Committee Chair
  8. Question: Dual Sanctioned Meets

    by , March 31st, 2019 at 01:01 PM (Rules Committee Blog)

    A team wishes to have a dual sanctioned meet. For the longer events they want to run as combined. For all other events they want to run either as parallel or interwoven. Is this permissible?


    It appears that meet host would like to run some events where the swimmers are separated by events/heats and other events where swimmers swim together in the same heats.

    That is perfectly fine as long as the meet information clearly states the entry procedures for each set of events. Also, swimmers may only swim for USA Swimming or USMS in the meet, not both. So, swimmers with registration in both organizations must select only one organization to represent for the entire meet.

    For additional information, all of the guidelines for running dual-sanctioned meets can be found in Appendix B of the USMS Rule Book:

    Charles Cockrell
    USMS Rules Committee Chair
  9. 3|29|19 LCM 14th swim

    100 fr warmup
    100 bk warmup
    2 x 100 fr with fins 50 fast / 50 ez
    2 x 400 bk with fins
    10 x 24m on 1:00 (with turn)

    weights last night- upper body
  10. Friday 3/29/19

    PM SCY Solo @ LRRC "Friday Fly Day"

    400 swim every 4th 25 "body wave" w/ SNKL
    300 pull w/ paddles + SNKL
    200 kick 25 FR/25 FL w/ BD
    100 "Progressive Scull" w/ buoy + SNKL

    6x50 @ 1:00 FL
    odd: drill
    even: SMOOTH

    4x25 @ :35 FL V.S.
    200 EZ

    "Broken 200 FL"
    75 @ :15 rest
    75 @ :10 rest
    50 @ :00 rest

    Time: 2:02.5

    700 FLOAT/EZ

    Total: 2500

    SHOUT OUT: Trip, for delaying the start of his practice to time me.

    Not a very good broken swim. Felt sluggish and lost my rhythm early in the second 75. Pre-taper/mid-taper blues.
    Swim Workouts
  11. 3|28|19 day 13

    Did a meet last weekend. Not a good performance here from nonexisting preparation for racing. Instead of resting or training, I finished pulling out this tree stump. Also spent too much energy using 18 chainsaw intended for branches. Remember next time for projects as such, to rent a 24 saw
    Click image for larger version. 

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    Well, the 100 fr was about 7 entire seconds slower than 2016 lol. It seems the lagging is from the block, likely holding back, playing it safe, but the turns were half stroke too late. The meet did offer 25s, but limited number of available timers kept the touch-pad assembly at the block side of the pool, so we had to start from the tile with a stainless steel corner beam, 12 back from wall. Not ideal setup for a lanky geezer.

    Was not a total waste of effort, in fact a total opposite. It pointed out what I need to work on to get back up to the curve. 50 fr 2.5 seconds off where it would be. Over 1 second can be lost on the start and turn alone, and another second with 5 months of training. Well see

    Todays swim LCM pool (13th swim for 2019)
    Swam in the short, 12m section to practice turns
    About 30 minutes of free with snorkel, 10 minutes of which was resting. Also did some bk and br.

    Then 12 x 24m (with turn) nb fr, dive from side, rested about 20 -40 seconds between.

    Then a 50 lcm flutter kick for time with snorkel- 0:51
    50 lcm easy frog kick

    Updated March 29th, 2019 at 09:52 AM by __steve__

    Attached Thumbnails Attached Thumbnails Click image for larger version. 

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  12. Thursday 3/28/19

    PM Weights @ LRRC "Last weight session!"
    PM SCY w/ Trip @ LRRC "Mile Pace"


    1x8 BB RDL (65#)
    1x8 BB back squat (65#)
    1x8 S-leg glute (70#)
    1x8 S-leg curl (30#)
    1x8 S-leg extension (30#)
    3x15 hip adductor (70#)
    3x15 hip abductor (70#)


    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    4x50 @ :35 SMOOTH
    4x25 @ :35 V.S.
    300 swim every 4th 25 scull w/ SNKL
    200 FR kick SMOOTH w/ BD

    250 @ 4:00 light D1-3 pull w/ paddles + SNKL (3:07, 3:04+, 2:58+)
    3x100 @ 1:30
    RD1 @ MP+1 (1:02+, 1:01, 1:01)
    RD2 @ MP (1:00-, 1:00-, 1:00)
    RD3 @ MP-1 (:59-, :59-, :59)
    **Bonus 1:00 REST before RD3

    150 EZ

    Total: 3200

    Well my "mile pace" work was all over the place. Wrote the workout as I intended to do it, but looking at the results it was more like MP, MP-.5, MP-1.5 !! Starting to find the easy speed (first 6-7 strokes of each 100).
  13. Borrowed from a Friend - 3/28/19

    My best friend from college and her sister were both swimmers with me at Navy, and her sister still swims. We've been texting workouts back and forth so this one is from her. The intervals are for scm (I know I typically post in syc), so you may want to adjust if you're swimming yards.

    This is all for me for the weekend - going to an out of town wedding with no place to swim so I'll see you all Monday!

    W/U (1500):

    500 free
    400 pull
    300 IM k/d/s
    200 kick
    100 free

    Main (1500):

    5x100 sw @ 1:50 - :05/100
    2x200 pull desc @ 3:00
    4x75 IMO k/d/s by 25 @ 1:30
    2x100 kick @ 2:00
    4x25 1 breath @ :30

    W/ Fins (900):

    300 kick
    3x100 kick FAST @ 2:00
    4x50 drill @ 1:00
    4x25 FAST @ :30

    100 easy

    Total: 4000

    Updated March 28th, 2019 at 01:49 PM by rmjenkins14

    Swim Workouts
  14. 3/28/19 Workout

    by , March 28th, 2019 at 08:49 AM (Swimming Through Jello)
    3/28/2019 Pool Workout

    3x{100 fr 1:25/100 IM 1:35/100 bk 1:45/100 k 1:55}

    3x{100 fr 1:30
    75 br 1:20
    50 bk 1:10
    25 fl 1:00
    100 IM 1:40
    75 fr 1:20
    50 br 1:00
    25 bk :40
    100 ez 2:20}
    Each 100-75-50-25 was choose 1 drill, 2 technique, 1 sprint. Did 25 fl/25 bk, 50 bk/100 IM, 25 fl/50 br fast by round.

    2 starts + 25 ez

    200 warmdown

  15. Wednesday 3/27/19

    PM SCY Solo @ LRRC "I.M."

    500 warm-up I.M.
    12x50 @ 1:00 kick I.M.O. w/ BD (except BK)
    8x75 @ 1:20 focusing on transitions
    odd: FL/BK/BR
    even: BK/BR/FR
    2 - drill
    2 - fast inside flags (fast turn)

    12x25 @ :40 mid-pool 12.5 BK/12.5 BR working on crossover turn

    3x400 @ 4:40 pull w/ paddles + SNKL

    100 EZ

    Total: 3300
    Swim Workouts
  16. Sprint Day - 3/27/19

    So I signed up for my first ever Masters meet in Nashville in May, just in the 50 and 100 free and so I've been trying to do one true sprint workout a week. Because I only have access to train scy and the meet is lcm, I am trying to add 25 extra to help with endurance. So typically I'd do this main set as 100's and 50's, but I beefed it up for the sake of racing again (it's been over a decade).

    W/U (1200):

    300 swim
    200 IM drill w/ fins
    6x50 kick w/ fins @ 1:00
    8x25 fast/easy, easy/fast, fast, easy x 2
    200 pull long & smooth

    Main (900):

    3x125 FAST @ 2:30
    50 easy
    3x75 FAST @ 1:45
    50 easy
    4x25 FAST @ 1:00
    100 easy

    Total: 2100

    I originally wrote the workout to add 8x50's stroke - 25dr/25sw at the end, but to be honest I was spent after the main set so I left it at that. If you need more warm down, feel free to add those 50's at the end.
    Swim Workouts
  17. 3/27/19 Workout

    by , March 27th, 2019 at 08:38 AM (Swimming Through Jello)
    Wednesday, 3/27/2019 Pool Workout

    Bringing yardage down a bit for Ozark Masters Champs this weekend. Not quite peaking, I definitely already did that for Sectionals and three weeks is a little quick to bring it all the way up and back down again. More of a drop taper.

    1000 mix warmup

    8x75 1:20
    o-SLOB dolphin/free/SLOB dolphin
    e-free/long UDK/free
    1-4 no fins, 5-8 fins

    5x{2x100 pull 1:30 br 3/4/5/7 x 50
    50 free w/fast kick 1:00}

    12x25 VS :30 fl/bk/br

    3 starts + 25 ez

    100 warmdown


    An IBD flare up is the best way to make you feel completely out of control of your own body. Super uncomfortable and definitely not getting good sleep the past week. Somehow I'm still swimming pretty fast, but after the meet this weekend I'm taking a week completely off.

    Updated March 27th, 2019 at 01:23 PM by JPEnge

  18. Tuesday 3/26/19

    PM Weights @ LRRC
    PM SCY w/ Trip + Jack @ LRRC "Resistance, power, and a smidgen of speed"


    1x8 DB shoulder press (20#)
    1x8DB S-arm bicep curl (20#)
    1x8DB tricep extension (20#)
    1x8DB S-arm row (20#)
    1x8DB bench press (20#)
    3x15 hip adductor (70#)

    3x15 hip abductor (70#)

    * I tweaked my ankle just slightly playing in my soccer team's final on Sunday. It is still a little sore so I swapped arm and leg day this week (It is my last week of lifting anyways).


    400 swim (100 FR/100 BK)
    4x100 @ 1:45 k/sw/dr/bld
    odd: FR
    even: BK

    3x150 @ 3:00 swim w/ chute (half open)
    200 @ 3:00 FAST (1:59)
    :30 REST
    2x50 @ 1:00 "fist drill" w/ SNKL
    :30 REST
    4x150 @ 3:00 swim w/ chute (half open)
    1:00 REST
    200 @ 3:00 FAST (1:58+)

    350 EZ

    Total: 2700

    ** Trip and Jack did 10x200 @ 3:00. I did my set to in cadence with theirs, but without as many 200s (after all, I am beginning to taper!).

    Updated March 26th, 2019 at 07:00 PM by Calvin S

    Swim Workouts , Strength Training and Dryland Workouts
  19. Recovery Swim - 3/26/19

    This workout was from my Master's coach @ MTS. I can't go swim with the Master's team in the mornings anymore because of my husband's work situation, but I still do their workouts when I can. The only modification here was that I did a set of 5x100's @ 1:20 in the middle because another swimmer asked me to help him pace for an upcoming meet he's training for in June.

    W/U (800):

    300 swim (100 drill, 50 kick)
    3x100 kick @ 2:00 (no fins)
    200 pull - every 4th skull

    Main (1500):

    1x300 pull @ 4:30
    4x50 swim @ 1:00
    2x150 pull @ 2:15
    4x50 swim @ :55
    *I paused here to pace those 5 100's + 100 easy with another swimmer
    4x75 pull @ 1:05
    4x50 swim @ :50

    W/D (600):

    6 - drill/kick @ 1:05
    6 - kick @ 1:15

    Total (without modification): 2900
    Swim Workouts
  20. Monday 3/25/19

    PM SCY w/ Trip @ LRRC "Maybe, just maybe, I am starting to generate a little speed."

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    5x300 @ 5:00
    odd: FR D1-3 to FAST: PINK, RED, BLUE (3:15, 3:07+, 3:01+)
    even: BK SMOOTH

    300 EZ

    Total: 2800

    Had just a sniff of some speed on the 300s, but no "easy speed" yet. Taper should set in in earnest by the beginning of next week. Some splits from the last 300: 58/1:28+/2:00/2:31 (100/150/200/250) .
    Swim Workouts
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