Pool Training and Technique - Recent Threads

Age 65 - 4 days straight ok?

1R08V — Thu, 12 Feb 2026 17:26:29 GMT

I'm 65: Is working out 4 days in a row (~3000, mostly moderately intense) ok? Even if times on repeats get slower on day 3&4, in long term does this strengthen conditioning? Or is it any way deleterious. Facts as well as opinions welcome! Tx.

Tibialis Anterior Pain During 100/100s

SHSS3 — Thu, 08 Jan 2026 21:44:46 GMT

Last Sunday I swam the 100/100 by lap 62 my TA was seizing - what to do please as my endurance was strong and on. What’s the trick to reversing the seize please? I’d be grateful for simple solution I have overlooked so that I can get all 100 next year— Thanks!

Turns if One End of the Pool has Steps

09CY0 — Thu, 20 Nov 2025 19:14:20 GMT

I'm considering moving to a building that has a pool. It's a beautiful pool, but has steps at one end instead of a wall. It doesn't seem to me like a flip turn will work at all and even an open turn would be awkward on the steps. Anyone dealt with this issue?

Flip turn mental block

Guido P — Tue, 30 Sep 2025 01:27:20 GMT

I started master swimming in my 20s and had no problem with flip turns, improving technique and confidence over time.

Suddenly at the beginning of this swimming season I developed a fear to turn at the wall as it was too close and get hurt. I either flip farther from the wall and miss to plant my feet to push or renounce to flip and go for an open turn. Things get worse when I'm doing sprinting sets. As the wall approaches I get very anxious with a feeling that it's too close to turn safely. I'm definitely overthinking it.

What can I do to gain confidence back? Is it something that happened to other swimmers?

Looking for an underwater camera/ Go Pro

3URXX — Fri, 15 Aug 2025 14:57:28 GMT

Good morning, all. I practice on my own, and I would like to be able to examine my strokes and turns from an underwater vantage point. Does anyone have a suggestion as to what might work best for them? Thank you so much, and happy swimming!!

New to swimming: left outer pec pain

ZMHH3 — Wed, 06 Aug 2025 11:56:58 GMT

Hello, very new to swimming. Was an avid runner but started swimming a month ago due to a back injury. Swimmings been great for my body.

however, with the freestyle stroke I’ve been struggling with some left outer pec / inner shoulder pain when swimming. I’m wondering if it’s something with my technique or rotation while swimming. Does anyone have some advice on how to fix this or what may be causing the problem? Thanks!!

Swim buddy to practice together in a local gym pool

9Y87F — Wed, 18 Jun 2025 23:12:08 GMT

Is there any intermediate level female USMS swimmer who lives in east SAN JOSE? I’m interested in having a swim buddy who we could swim and work on technique together at a local pool… we can film one another on technique and help each other in mutual ways. Interested swimmers can email me at ruth929@gmail.com thank you!!!!

Looking for private swim coach in newark CA

9Y87F — Wed, 18 Jun 2025 22:51:53 GMT

A friend of mine is looking for a private swim instructor in Fremont or Newark, California , to teach her son how to swim. Please reach out to me by email ruth929@gmail.com. I appreciate any interests and connections!! Thank you

Underwater KICK - my biggest lesson by far !!

Erik Hochstein — Sun, 25 May 2025 14:13:27 GMT

This is the 5th stroke for swimming now - it has totally changed the sport - short-course of course much more since you can do it 2x. Why are times so much faster now - underwater kick and suits - that is the answer without a doubt. It seems easy - we all learned butterfly kick at some point. So what is the secret ??

I am still in disbelief how I missed this ... I literally watched David Berkhoff in person at the 88 games in awe of him doing 30m+ underwater - he started this revolution. But to be fair - all of us can not transition things very quickly - why does it take 30+ years for somebody to do 5+ fast underwater kicks after every single turn in the 500Free and destroy records ??

The "catch" of becoming fast in the underwater kick is THE CATCH for the recovery portion !!! I tried improving this kick since mid 2000s - and like many people I worked to improve the down kick in all sorts of ways - but the recovery is the hidden gem - that is the key - that may change my way of swimming. I watched a very detailed underwater video of myself and I realized that my recovery for the underwater kick was like hitting the break pedal - it totally slowed me down and times were proof - my fav saying .. the clock never lies - I was 0.3s slower when doing 3-4 underwater kicks vs just freestyle and maybe one quick kick. So I saw the video and then it dawned on me -- I went in the water and realized I literally treated the recovery portion of butterfly kick with absolute zero catch or intend to move myself forward - I used it like a minibreaststroke.. it looked ok - but my mind and muscles and body did zero catch.

As soon as I tried to catch - my body told me that I never ever activated those muscles in general - and they are weak - hamstrings / glutes / lower back have always been my weak spot. I wasn't even able to start this process with butterfly kicks - I need to first learn to catch the water -- started by actually avoiding down kick just moving the feet slow forward and then catching the water with the bottom of my feet and toes - standing and floating and so on ... its been 3 weeks and again the clock never lies -- still learning this and just starting this project - my 25 underwater time is already 1.5 second faster than before and I wasn't even going at max level - there is another 1-2 seconds there easily. For me - that's a huge difference - and as I said - the clock NEVER lies ...

New swimmer who is discouraged

02Y31 — Mon, 14 Apr 2025 22:01:42 GMT

I teach swimming to older adults (and am certified by the ALS program). I have one swimmer with shoulder mobility issues and tremors. He’s been coming regularly and is making slow progress, but is very discouraged. He told me today that he forgot his gym bag and couldn’t swim and believes he did that “on purpose” because he just didn’t want to come. I assured him that he is making progress and that swimming is not easy. I really don’t want him to quit and would like some motivational advice. I have him doing breaststroke because that’s easier to do with his shoulder issue, but he’s determined to swim freestyle and is struggling with breathing.

thoughts? Thanks

100 Free - SPEED IS MOST IMPORTANT

Erik Hochstein — Wed, 19 Mar 2025 17:26:51 GMT

Saw this email about training plans and "mine" was missing ...

USMS showed a great "traditional" swimming way of training - but this teaches you very little speed. If you give this training plan to the most elite 400 dash runners - swimming to running distance is simple 4x - if you give that to the best 400 runners in the world they would just laugh at you - 10-12K workouts for them running a 400 dash - NO WAY !!!

www.usms.org/.../six-week-swim-training-plans

SPEED focus for doing 100 Free - not for "new swimmers" this is for people who have been swimming for a few years - rule number one - never count total yardage EVER - only count how many yards you do at 1) real max effort (max effort needs lots of rest before - not easy swimming - just rest) yards at 2) 100 race pace ... if you want to break 60 seconds in 100 - you will probably go out in 28.5 and come back in 31.low ... hopefully - race pace means 25s at 15.5 level - and 3) you can count any 25s or 50s if you can do them at 16.5 or faster -

3 day plan - all warm ups are 15-20 min long - doesn't matter how many yards - sculling while floating is my most important warm up drill - and I don't move much doing it ... do make sure you can 2-4 bursts of explosive speed - means 10-15 yards.

ONE - 3-4 rounds - 15 yards all out on 3 min / 25 all out on 5 min (best if you can do a turn after the 25 but learning a finish is also important !!

TWO - 2-3 rounds of the above - and 1-2 ALL-OUT /// next set just 1-2 of these 8-10 min rest): 50 at 100 pace - real 100 pace - 10 seconds rest and all out 25 -- if you can do more than 2 of these you are going too slow

THREE - goal is to learn 100 pace without total exhaustion - build over the weeks - 6-10x 25 on 2 min at 100 pace / 2-5 x50 at 100 pace (not all out ideally but will be close to it) 5min

Get starts and super-speed turns into the workout as much as possible - DO TIME CHECK IF YOUR underwater kick doing fly is actually faster - mine isn't ...

ALL easy swims - pulling - kicking and so on - either take a shower or do it after .... not gonna make much difference.

How should I train each week to prepare for my crazy race line-up?

Elaine Krugman — Thu, 20 Feb 2025 22:13:36 GMT

The events I choose for every meet always include the following: 50 breaststroke, 200 butterfly, 400 IM, and 200 backstroke. Depending on the meet, I fill in with additional breaststroke, butterfly, or 200 IM. For the National Senior Games this summer, I will be racing the 100 fly, 50 breast, and 400 IM on the first day, 200 back and 200 fly on the second day, and 200 IM on third day, and relays on the last day.

Question: Any recommendations on how to divide up my training day and week? I swim six days per week, averaging 2,500 yards per day.

Thanks!

Workouts Recommended for Club/College Swimmer

AbiP — Thu, 02 Jan 2025 22:33:58 GMT

Hi everyone,

I swam on a year round club team all my life and for university. I was wondering if anyone has any workouts for getting back into shape and some more progressively higher intensity ones? Please let me know!! Trying to get back in shape as I have had a year off and want to get my speed up. I don't want anything to easy and I hope to increase the difficulty and speed as soon as I can. Thank you all so much.

Tether Training

0210N — Mon, 09 Dec 2024 00:12:56 GMT

We are hitting the road for the winter and heading south, the campgrounds have smaller pools and I will have to rely on a tether to workout/ Am hoping there is a resource somewhere with some workout ideas so I dont die of boredom...any ideas?

Training Devices For Breathing

30FTM — Tue, 03 Dec 2024 21:22:49 GMT

Has anyone had first hand experience with breathing devices such as Airofit?

i'm 69 and chronically anemic, so running out of oxygen is a real weakness.

If they help, sure willing to give it try.

Thanks

TEST THEM SUITS for real !!

Erik Hochstein — Wed, 20 Nov 2024 21:50:47 GMT

So - I almost did my PR in 100 Free at age 41 in 2009 - so I know the suits are 'good' - but how much faster are those current suits - tried to find info - and I couldn't - only research seemed to have been from large suits. So - I am gonna test it !! 25s - sorry can't do 50s yet in all out repeats that allow comparison.

Another reason(s) for me to test is 1) I can't do underwater ...yet ...so suits may work more for underwater swimmers 2) not happy but I got a lot more lose skin than a 20 year old... does that make a difference 3) I am a numbers guy ... its a project, I will enjoy it and so on...

First judgement on expensive Speedo suit - its way way tooooo tight !! I checked the size and measure 5 times, it took me 3 attempts to get it on - I could not bend properly and blood supply seemed limited - I took it off 30 min ago and my hip / leg area is still not happy ... either I got the size totally wrong or its just silly tight and I would never be able to swim in this fast...

Right now my test sample is 4x25 on 6-8 minutes interval --- 3 days --- One day with reg suit to see if there is a decline / Day 2 Using suit on 2nd and 3rd 25 only / Day 3 using suit on 1st and 4th 25 only .... not sure yet I can do 3 days in a row - my sprints do make me tired.

Any feedback or better ideas ??

ISO Low Yardage/Short on Time Workout Resources?

35SM5 — Mon, 02 Sep 2024 10:37:50 GMT

I'm an adult learned swimmer and did triathlon in my 40s, 2020 Brought a series of life changes along with covid and knocked out my triathlon for now. At 53 I have issues with my knees and may never get back to that. I subscribe to the weekly workouts but am nowhere near that level - I do not have 1 1/2 hours to do any exercise due to work and family commitments. I'm looking for a good 30-45 minute workout plan for two morning swims, with a longer one possible (but keep to 45-60) on Saturday. It's frustrating that this website has three beginner workouts and then, in my opinion, absolutely nothing intermediate. Any suggestions are appreciated.

Pool Temperature-It sucks!

Plantlady — Mon, 26 Aug 2024 21:53:15 GMT

The pool I swim at has increased the temperature to 84F and it just sucks. It used to be a degree or two cooler which was tolerable; it's amazing what a difference a degree or two can make in the water. I've been told the temperature increase is because the parents were complaining their little darlings were cold during lessons. I would have more sympathy for this argument if there weren't FIVE other pools within a few miles that are in the same parks and rec district. Plus two outdoor pools in the summer. One of these pools is kept extra hot, like 89 or 90, as a therapy pool.

The pool I use is a 50M x 25Y and is used by all the clubs. There is very little club use of the other pools. I keep thinking this extra degree or so of heat must be costing the district a fortune. If I could find out the number of gallons in the pool I (or my math smart kid) could calculate the cost

So has anybody fought this fight and won? Does any ammo I could use? Health effects, cost etc. I suspect it wouldn't take a lot of work to bring the other teams and regular lap swimming on board.

Signed,

Cooking in Beaverton, Oregon.

Looking for online/virtual swim coach

02FA7 — Sun, 25 Aug 2024 18:41:15 GMT

Took a few years off from swimming and am trying to get back into it, but mostly swimming on my own. I’m looking for a virtual/online coach (if that’s a thing) to help with workouts and goal setting!

Thumb joint pain, esp. after swimming /Proper hand entry

2BMRZ — Thu, 08 Aug 2024 18:00:20 GMT

I'm pretty sure I'm beating up my hand during entry on freestyle. I don't think it's the pull that's doing it. I've started to get arthritis these past few years in my thumb joint, after I began to swim more seriously, which i didn't have before. I notice now the olympic swimmers are doing a kind of "goose head" entry with their hands. Comments?

Sidestroke kick

don.putnick — Mon, 22 Jul 2024 23:21:03 GMT

I'm a novice swimmer. My swim instructor is also a USMS coach. For the sidestroke kick she has me moving the forward leg forward straight, not bent at the knee. The backward leg is bent at the knee. Has anyone heard of this style? I don't see anyone doing this.

Outdoor pool workouts with no clocks

05HCH — Mon, 01 Jul 2024 12:28:54 GMT

Looking for workout ideas for an outdoor pool with no clocks - and I don’t wear a watch (and there are currently no flags which limits backstroke).

2000-3000 yards

Thanks!

Getting Back in the Groove -- Resources for simple, low yardage workouts?

GX1G6 — Wed, 05 Jun 2024 14:24:57 GMT

51 year old mother of 3, 33 years since I trained in competitive age-group swimming. Looking for simple, low yardage workouts. Does that exist on this page somewhere? My first workout I could only do 550, all sets of 25s. I'm up to 1400 yards now, according to my Apple Watch data is says I did that in 20 ish minutes, with 30 min rest. Looking to gradually get back in the groove. Help!

Balancing on the blocks...

3URXX — Wed, 27 Mar 2024 17:29:05 GMT

Now that I have aged a few years since active competition I have found myself very unsteady on the starting blocks. Any suggestions for this 65 year old. Maybe some exercises or balancing stretches?

Breathing strips: useful and legal?

3URXX — Fri, 09 Feb 2024 14:26:46 GMT

For the past few months, I have been using breathing strips for a better sleep. At 65, my wife tells me that I am a heavy snorer (no way!), and oftentimes I wake myself up throughout the night.

The strips have been effective for sleep, but I was wondering if anyone out there uses them while swimming, and if there is any noticeable ease of breathing in the water. I am also unsure of the legality of using these during an event.

Let me know and thanks for taking the time to read this!