https://community.usms.org/swimming/Swimming-related topics like training, technique, and dryland or general questions for USMSen-USTelligent Community 12https://community.usms.org/swimming/f/workouts/31045/kristi-s-workouts/299247Tue, 12 May 2026 14:09:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:1f1f04cb-4c00-4709-87f5-e3162f50a3ebkristilynn5-12-26 4700SCY 600 swim 400 pull 200 kick 4 x 50 d/s @ :50 4 x 50 25IMorder/25fr @ :50 Main: 3x: 50 fly @ :50 100 ba-br @ 1:50 150 br-fr-fl @ 2:30 200* free @ 2:50 150 same as above 100 same as above 50 same as above *add a 200 each round 300 cool downhttps://community.usms.org/swimming/f/workouts/31045/kristi-s-workouts/299246Mon, 11 May 2026 13:27:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:4d549882-5d14-477d-b257-39c7bcb84c9fkristilynn5-11-26 4400SCY 800 swim 400 pull 200 kick Main: 6 x 100 @ 1:30 50 fast/50 easy 200 easy @ 3:00 8 x 50 @ :50 hold 500 pace 200 easy @ 3:00 16 x 25 @ :30 no free, 2 fast/2 easy 200 easy 8 x 50 kick w/fins @ :50 8 x 50 pull descend by 4s @ :45 200 easyhttps://community.usms.org/swimming/f/workouts/33233/black-friday-fun-workoutSun, 10 May 2026 21:53:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:43ebb7ad-78a9-41a4-97ef-5ff86c42c76702J6PThis is a fun workout for the day after Thanksgiving. Most sets have a Black Friday theme to them. Instead of braving the malls and big box stores, have your own miserable shopping experience at the pool. I hope you like it. Warmup: The length of the warmup depends on the number of lanes that are available. The following is for a 4-lane pool. "Looking for a parking spot" Start your warmup in any lane. We're looking to mismatch speeds and for a little controlled chaos. We have a 4-lane pool. You can extrapolate for additional lanes if you have them. Swim a 50 in the lane in which you started. At the end of this 50, at the start end, move to the next lane: 1 --> 2 2 --> 3 3 --> 4 4 --> 1 (Get out and walk around) When you catch someone mid-pool, touch them on the foot. Both swimmers must stop. If you are passing, ask "Are you leaving?" The person being passed can answer Yes or No. If the answer is Yes, stay behind this person until you reach the nearest wall. Then go around. If you are being passed, let them by. If the answer is No, show your frustration and pass them quickly mid-pool. Total warmup will be 200m (for the 4-lane example) as you will have swum a 50 in each lane. See flowchart below. Set 1. Doorbuster Simulate the rush as Best Buy, Walmart, etc. opens the doors and people try to squeeze into a space in which they will not fit. 8 x 25s Freestyle Swim at least 2 people together. Ideally, 3. If all swimmers are rolling, close to the body for recovery, high elbows, etc. you will not encroach on each other. Have a 5,4,3,2,1 countdown for added fun. People waiting on the wall can chant "Open the door, open the door..." Set 2 Buyer's Remorse 8 x 50s 1. Fly down, Backstroke on the way back ( You are unhappy with your purchase of butterfly. You exchange it for Backstroke ). 2. Back down, Breaststroke on the way back. ( You are unhappy with your purchase of backstroke. You exchange it for Breaststroke ). 3. Breast down, Freestyle on the way back. ( You are unhappy with your purchase of breaststroke. You exchange it for Freestyle ). 4. Free down, Double Arm Backstroke on the way back. ( You are unhappy with your purchase of freestyle. You throw both hands up in the air in exasperation and return home ). Repeat the above for 5-8. Set 3 Early Bird Special 4 (or 8) x 100s 1. 75 EZ, 25 fast ( you got to the store at opening, so you get 75% off ) 2. 50 EZ, 25 fast ( you got to the store early, so you get 50% off ) 3. 25 EZ, 75 fast ( you got to the store not so early, but deals are still on, so you get 25% off ) 4. 100 fast ( all the early bird specials are over, so you gotta pay full price) Repeat if you like. Set 4 Try if Before You Buy It You need fins, a buoy and paddles for this. You are trying on various "outfits" until you find the one you like. 8 x 50s 1. Paddles 2. Buoy 3. Paddles + Buoy 4. Fins 5. Paddles + Fins 6. R paddle L fin 7. L paddle R fin Take a short break 8. Choose your favorite (outfit) from above. Set 5 Air Show (Okay, it's not Black Friday themed, but it's fun. Fins 12 x 25s Divide people up so that roughly half are starting from the other end of the pool. 1. Rolls - streamline kick while you constantly roll from your stomach to your side to your back to your other side and back to your stomach. Breath whenever you like. 2. 4 (or 8 point) rolls. For 4-point, roll and pause every 90 degrees - similar to the rolls above For 8-point, roll and pause every 45 degrees 3. High Speed Pass. Imagine you are an F18 pilot approaching another F18 coming towards you. Streamline kick towards the center of your lane. When a swimmer is approaching from the other side, turn 90 degrees and pass belly to belly. Jet engine sound effects are encouraged as well as call signs (Maverick, Goose, Rooster - you get the idea.) Repeat the pattern 3 more times.Black FridayDay after ThanksgivingFunhttps://community.usms.org/swimming/f/workouts/31045/kristi-s-workouts/299244Sun, 10 May 2026 17:20:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:04d20cbf-61ad-4a8e-a05a-e7e808c10751kristilynn5-9-26 5100SCY 600 swim 400 pull 200 kick 3 x 100 build @ 1:30 Main: 100 kick @ 2:10 100 fr @ 1:30 100 IM @ 1:40 100 fr @ 1:20 100 choice @ 1:40 200 kick @ 4:10 200 fr @ 2:50 200 IM @ 3:20 200 fr @ 2:40 200 choice @ 3:00 300 kick @ 6:10 300 fr @ 4:10 300 IM @ 5:00 300 fr @ 4:00 300 choice 3 x 150 pull @ 2:00 150 cool downhttps://community.usms.org/swimming/f/general/3127/swim-faster-faster/299243Sun, 10 May 2026 12:31:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:8a4caca6-1785-4a8d-977a-85bb03443394Elaine KrugmanI was thinking the same thing, King Frog. In addition to you and your valuable help, Ande was one of the main reasons I kept returning to the Forums. He gave great advice! I also miss That Guy; he was a hoot! I remember finally meeting him at 2013 Summer Nationals in Mission Viejo and thanking him for making the Forums so much fun! Although I don't miss the bullies, I really miss many of the old Forumites!https://community.usms.org/swimming/f/general/33024/the-day-the-forum-died/299242Sun, 10 May 2026 11:45:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:fb8d1a7b-475e-49de-abfa-9b6f9bd34757ForceDJSwoomer — That’s a great idea. But, I think the main reason there’s not as much activity is because with these new forums, they made it a requirement that you have to be a USMS member. The previous forums allowed non-USMS members to participate in the forums. If they would open it back up to non-members. I think we’d see more activity. But, I think that would cost more, and it’s all money driven. — Danhttps://community.usms.org/swimming/f/general/3127/swim-faster-faster/299241Sat, 09 May 2026 21:15:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:069302bd-bd85-4718-9960-a6ce8d250d8cKarl_SA huge quantity of valuable information was lost when the forums/blogs died. SFF was directly responsible for significant improvements in my performance. Leslie's sprint workouts, were a terrific resource, as were Patrick's mid-distance and IM workouts. The forums and blogs were just plain entertaining too. I always looked forward to reading them, usually at my lunch break.https://community.usms.org/swimming/f/general/3127/swim-faster-faster/299240Sat, 09 May 2026 15:31:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:6ef7451d-00dc-4c28-8917-9d1edf7c6acbAllen StarkI was trying to resurrect this old thread as it was probably the best one when the forum was functional. None of the links work. Hopefully this has not been deleted from USMS. If not how can we find it. Also How can we find the old sprint workouts from Leslie Livingston. They were actual sprint workouts.https://community.usms.org/swimming/f/workouts/31045/kristi-s-workouts/299239Sat, 09 May 2026 01:47:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:1f9e84fa-1670-412e-9aa8-4633f6c1de64kristilynn5-8-26 4600SCY 800 swim 200 kick 4 x 50 w/fins 25 zombie/25streamline kick @ :55 4 x 50 d/s @ :50 4 x 50 speed builders @ :50 Main: 5x: 200 @ 3:00 (Take off :05 per round) 100 fast @ 1:30 (maintain time for all rounds) 100 easy @ 1:40 2 x 300 pull neg split @ 4:00 2 x 100 kick w/fins @ 1:30 200 easyhttps://community.usms.org/swimming/f/general/33024/the-day-the-forum-died/299238Thu, 07 May 2026 23:26:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:86fe2df1-c1be-44a4-b628-258607a7f42aswoomerI too miss the good ‘ol forum days. Some good discussions, some banter, and the voices of all kinds of swimmers. I loved that! Maybe former forumites should throw topics out there and see what happens. If there’s no topic, there’s no engagement.https://community.usms.org/swimming/f/workouts/31045/kristi-s-workouts/299237Thu, 07 May 2026 16:25:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:a3f16ff4-b9d1-4656-ad68-26be8fe28da7kristilynn5-7-26 4400LCM 800 swim 400 pull 200 kick Main: 3 x 500 descend @ 7:45 100 choice @ 2:00 4 x 150 pull @ 2:15 descend 100 choice @ 2:00 3 x 200 IM @ 3:45 descend 100 choicehttps://community.usms.org/swimming/f/general/33230/cam-mcevoy-exposes-why-traditional-swim-training-is-brokenThu, 07 May 2026 02:36:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:44399df6-fc49-4c92-8ad1-e11c6c5bbcfeErik Hochsteinhttps://www.youtube.com/watch?v=df8zFc5Qz8c And please no "age excuse" I am 57 and on a journey to break my PR in 50 Free !! And apply this to longevity - our body is amazing but we need to push the limit - carefully and well coordinated but the limit needs to be pushed or things disappear regardless of agehttps://community.usms.org/swimming/f/workouts/31045/kristi-s-workouts/299236Wed, 06 May 2026 16:34:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:b4363a0b-8593-4b28-8c47-ba6aa0b84d75kristilynn5-6-26 4200SCY 800 swim 200 kick 3 x 100 IM @ 1:40 4 x 50 build @ :50 Main: 3x (one round each stroke): 8 x 25 @ :30 4 x 50 @ :55 (fl/ba) 1:00 (br) 2 x 100 @ 1:35 (fl) 1:45 (ba), 1:50 (br) 200 easy free reset to next top or bottom Fly round is with fins 300 easyhttps://community.usms.org/swimming/f/pool-training-and-technique/33227/breaststroke-pullout/299235Tue, 05 May 2026 17:30:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:237fa05d-a089-4426-89da-748d123461cfBettyLAgree it's hard to answer my question without video. I swam 100 and 200 breast at Nationals last weekend without any DQ, but I have to say, when I get winded I end up skipping pullouts on the back half.https://community.usms.org/swimming/f/workouts/31045/kristi-s-workouts/299234Tue, 05 May 2026 16:47:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:a03c089b-bed7-4f28-b08d-5313ca716e2akristilynn5-5-26 4700SCY 500 swim 300 pull 200 kick 4 x 50 speed builders @ :50 Main: 2x: 50 @ :40 strong 100 @ 1:25 moderate 150 @ 2:00 strong 200 @ 2:45 moderate 200 @ 2:40 strong 150 @ 2:05 moderate 100 @ 1:20 strong 50 @ :45 moderate repeat a third time but kick w/fins, add :10 to each interval 500 easyhttps://community.usms.org/swimming/f/pool-training-and-technique/33227/breaststroke-pullout/299232Tue, 05 May 2026 13:49:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:9d0e759a-4bb4-45a6-a35b-49455bd3e216Allen StarkThis is a little hard to answer without seeing what you’re doing. Could you post a video. When I first added the early dolphin kick to my pullout the rule was you had to start your pull by separating your arms before the dolphin kick. Now you don’t have to do that, but I found that doing a large dolphin kick and then immediately starting the pull made me much much less likely to undulate during the pull. How soon after the kick are you initiating your pull. as to the question of arguing the undulation is a natural part of the pull down, that would be dependent upon the stroke judge. Back when no dolphin kick was allowed I have lost that argument with the stroke. Judgehttps://community.usms.org/swimming/f/pool-training-and-technique/33227/breaststroke-pulloutMon, 04 May 2026 18:24:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:ff0c1607-b2dc-41c3-9f08-e0810790267fBettyLI've been doing my pullouts with a dolphin kick placed before the pulldown. The problem with that is, it takes effort and mindfulness not to create any reactionary small undulation caused by a strong pulldown. I've been trying to do my dolphin kick with a little more knee bend than might be ideal to emphasize a difference between reactionary undulation and purposeful dolphin kick. Would my pullout be a DQ or could I effectively argue with an official that I did not do a second dolphin kick? How do you do your pullouts?Breaststrokehttps://community.usms.org/swimming/f/workouts/31045/kristi-s-workouts/299231Mon, 04 May 2026 14:50:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:0bc30072-629f-4413-8a39-631f016f0065kristilynn5-4-26 4600SCY 800 swim 200 kick Main: 4 x 100 descend @ 1:25 400 strong @ 5:30 8 x 50 descend by 2s @ :50 400 strong @ 5:30 4 x 100 kick w/fins @ 1:40 400 strong @ 5:30 12 x 75 alt build, easy, strong, kick; swim @ 1:10, kick @ 1:30 300 easyhttps://community.usms.org/swimming/f/workouts/31045/kristi-s-workouts/299229Fri, 01 May 2026 21:08:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:b1948530-600e-404a-ae13-399c2cb11b13kristilynn5-1-26 4500SCY 800 swim 300 pull 200 kick 4 x 50 stroke/free @ :55 4 x 50 odds side-kick/swim, evens drill/swim @ :10 rest 4 x 50 descend @ :45 Main: 50fl @ 1:00 100fl-ba @ 1:40 150fl-ba-br @ 2:30 200 IM @3:20 50ba 100ba-br 150ba-br-fr 200ba-br-fr-fl 50br 100 br-fr 150 br-fr-fl 200br-fr-fl-ba 50 fr @ :45 100 fr-fl @ 1:30 150 fr-fl-ba @ 2:20 200 fr-fl-ba-br @ 3:20 Rounds 1-3 intervals same as round 1 400 easy kick w/fins 200 easy swimhttps://community.usms.org/swimming/f/workouts/31045/kristi-s-workouts/299228Thu, 30 Apr 2026 14:34:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:c86cae55-26b2-4669-a0ed-c491bec83f26kristilynn4-30-26 3800LCM 800 swim 200 kick 4 x 50 k/s IM order @ 1:00 4 x 50 25 1-arm fly/25 fr @ 1:00 4 x 50 IM order @ 1:00 Main: 4 x 200 @ 4:10 100IMkick/100IMswim 6 x 100 50 IM order no free/50 fr @ 1:50 8 x 50 @ 1:00 1-4 IM order, 5-8 reverse IM order 3 x 100 pull ascend @ 1:30 100 easy