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/299193Fri, 17 Apr 2026 14:51:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:632fc36b-8fd7-4eea-90c7-6d5d0a36d819kristilynn4-17-26 4400SCY 500 swim 300 pull 200 kick 4 x 50 odds: :20 vertical kick + 25 overkick/25 swim, evens: swim Golf 4 x 50 @ :55 25 human stroke/25 swim 4 x 50 @ :50 descend Main: 4 x 150 strong @ 2:00 200 @ 3:00 3 x 150 @ 2:05 200 @ 2:55 2 x 150 @ 2:10 200 @ 2:50 1 x 150 @ 2:15 200 @ 2:45 descend all 4 200s, maintain same strong pace on all 150s 4 x 100 kick w/fins @ 1:35 200 easyhttps://community.usms.org/swimming/f/workouts/31045/kristi-s-workouts/299192Thu, 16 Apr 2026 14:57:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:56cb332b-1dd8-4e14-b05c-0fee5fac1cdfkristilynn4-16-26 4400LCM 400 swim 200 pull 400 kick w/fins 2x: 4 x 50 @ :55, rd 1 breathe 3-5-7-5 by 50, rd 2 descend Main: 500 swim @ 7:40 5 x 100 descend* @ 1:45 400 pull @ 6:00 4 x 100 descend @ 1:40 300 IM @ 5:45 3 x 100 descend @ 1:35 200 choice @ 3:20 2 x 100 descend @ 1:30 100 IM *descend to strong and descend to the same time on all of the descend sets 100 easyhttps://community.usms.org/swimming/f/workouts/31045/kristi-s-workouts/299191Wed, 15 Apr 2026 21:13:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:bb130de6-e191-485c-b85f-2a9fb426cf38kristilynn4-15-26 4500SCY 500 swim 300 pull 200 kick 8 x 75 @ 1:20 swim/kick/swim by 25 Main: 4x: 4 x 25 build @ :30 1 x 175 meet or beat your best 200 race time 1 x 125 easy reset to top/bottom Post Set: 6 x 100 pull @ 1:20 6 x 50 kick w/fins @ :50 200 easyhttps://community.usms.org/swimming/f/workouts/31045/kristi-s-workouts/299190Wed, 15 Apr 2026 00:09:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:89b4bf30-c5dd-46bf-965c-f8c10e215f43kristilynn4-14-26 5000SCY 500 swim 400 pull 300 kick 200 choice drill 100 build free Main: 3x: 4 x 25 @ :30 (stroke IM order by round) 4 x 50 @ :55 (rd 1 fl-ba, rd 2 ba-br, rd 3 br-fr) 2 x 200 free @ 2:45 4 x 75 pull @ 1:00 Kick set: 4 x 50 kick 25fast/25easy @ 1:05 300 choice cool downhttps://community.usms.org/swimming/f/general/33013/masters-swim-team-in-uruguay---natacion-maldonado/299189Tue, 14 Apr 2026 21:57:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:2d79a920-008f-4edd-aa6f-ff973b08697cForceDJAwesome. I’m glad it all worked out for you.https://community.usms.org/swimming/f/general/33013/masters-swim-team-in-uruguay---natacion-maldonado/299188Mon, 13 Apr 2026 23:32:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:5030159e-4c4a-4c0d-996e-f956b364b9f8Britt03I just wanted to report back that I met Juan and celebrated his retirement on Friday of last week. IDM is an amazing and fun masters team and I am so lucky to have found such a great team to swim with for 3 months. If you're ever in La Barra/Maldonado/Punta Del Este, make sure you reach out to the new coach Pablo Olivera. Happy to share his number if needed. oh, and my mystery contact through IG turned out to be Juan :)https://community.usms.org/swimming/f/general/33171/my-letter-to-the-editor-of-swimmer-magazine/299187Mon, 13 Apr 2026 22:55:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:413f5aab-ede7-48d2-9722-1b910f3e1b5eElaine KrugmanGee, what a surprise; my letter to the editor was not included in the current issue of Swimmer Magazine .https://community.usms.org/swimming/f/workouts/31045/kristi-s-workouts/299186Mon, 13 Apr 2026 16:31:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:8ae59ec7-f2b4-466c-89d7-61f445e34a11kristilynn4-13-26 4500SCY 500 swim 300 pull 200 kick Main: 10 x 50 pace* @ :55 200 easy @ 3:00 5 x 100 pace @ 1:30 200 easy @ 3:00 2 x 200 pace @ 3:00 200 easy @ 3:00 1 x 300 pace 200 easy *500 pace (I was not able to hold my 500 pace throughout, but I tried very hard and had more lactic acid in my system then I have had for a long time) Post set: 6 x 50 kick w/fins @ :50 6 x 50 25 IM order/25 fr @ :50 400 easyhttps://community.usms.org/swimming/f/workouts/31045/kristi-s-workouts/299183Fri, 10 Apr 2026 14:05:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:83d1ee9a-00fe-467f-ac46-b76e60d38853kristilynn4-10-26 5000SCY 500 swim 300 pull 200 kick 200 scull/drill/kick/swim by 50s 4 x 50 25 no-free/25 free @ :50 4 x 50 #2 & #3 no free @ :55 Main: 8 x 100 IM rotate 25 kick @ 1:50 8 x 100 25 IM order/75 fr @ 1:30 100 easy @ 2:00 4 x 100 IM descend @ 1:45 200 IM fast @ 3:20 4 x 150 pull, descend @ 2:00 500 choice cool downhttps://community.usms.org/swimming/f/workouts/31045/kristi-s-workouts/299182Thu, 09 Apr 2026 13:36:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:221c3905-f7eb-4288-b710-65397417d591kristilynn4-9-26 4600SCY 600 swim 200 pull 200 kick 2 x 150 back 50d/50s/50k 4 x 50 w/fins 25 zombie kick/25 choice swim Main: 4 x 500 #1 @ 8:10 75 back/25fr #2 @ 7:40 50 ba/50fr #3 @ 7:10 25ba/75fr #4 @ 6:40 fr Post set: 3 x 200 pull aerobic, steady pace @ 2:40 3 x 100 kick w/fins @ 1:35 200 cool downhttps://community.usms.org/swimming/f/workouts/31045/kristi-s-workouts/299181Wed, 08 Apr 2026 13:32:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:6972db5f-3bfd-472d-90e5-468b8160bbb7kristilynn4-8-26 4800SCY 800 swim 200 kick 3 x 100 descend @ 1:30 4 x 50 speed builders @ :45 Main: 200 2 x 75 descend 200 4 x 75 descend 200 6 x 75 descend by 3s 200 8 x 75 descend by 4s 200 10 x 75 descend by 4s, last 2 fast 200 all 200s moderate free @ 2:50 all 75s @ 1:05 50 cool downhttps://community.usms.org/swimming/f/workouts/31045/kristi-s-workouts/299174Tue, 07 Apr 2026 13:48:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:c12e0bf0-3f92-44bc-9e53-ed968059abc5kristilynn4-7-26 4600SCY 500 swim 300 pull 200 kick 4 x 50 scull/swim @ :55 4 x 50 back @ :55 4 x 50 sprint-easy-sprint by thirds @ :50 Main: 200 @ 2:50 1st 50 strong 50 easy @ :50 200 @ 2:50 1st 100 strong 50 easy @ :50 200 @ 2:50 first 150 strong 50 easy @ :50 200 @ 2:50 all strong 50 easy @ :50 400 @ 5:30 strong pace, get average 100 pace 2 x 200 @ 2:50 faster pace than the 400 4 x 100 @ 1:30 descend starting at pace from the 200s 4 x 200 pull @ 2:50 ascend to cool downhttps://community.usms.org/swimming/f/workouts/31045/kristi-s-workouts/299173Mon, 06 Apr 2026 16:22:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:c69bfd34-f722-495c-9a14-622b0661aae1kristilynn4-6-26 4600SCY 800 swim 200 kick 4 x 50 scull/swim @ :55 4 x 50 breathe 3-5-7-9 @ :45 4 x 50 IM order @ :55 Main: 2*x: 4 x 100 descend @ 1:25 4 x 50 kick @ 1:05 3 x 100 descend @ 1:25 3 x 50 kick @ 1:05 2 x 100 descend @ 1:25 2 x 50 kick @ 1:05 1 x 100 strong @ 1:25 1 x 50 kick @ 1:05 *on round 2 replace the kick with fly @ :55https://community.usms.org/swimming/f/workouts/31045/kristi-s-workouts/299172Sat, 04 Apr 2026 23:38:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:88b5b17d-b164-4247-9ed1-943a334c6c22kristilynn4-4-26 5000SCY 800 swim 200 kick 4 x 50 kick w/fins 25 zombie, 25 streamline @ :55 4 x 75 25 drill/50 build @ 1:10 4 x 25 build @ :30 Main: 4x: 75 @ 1:15 100 @ 1:15 125 @ 1:55 150 @ 1:55 200 easy, reset to next top/bottom (100 and 150 are strong, other swims are active recovery) 500 kick w/fins, neg. split 300 easyhttps://community.usms.org/swimming/f/workouts/31045/kristi-s-workouts/299171Sat, 04 Apr 2026 02:32:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:6f8e5ec2-d52d-48d5-aca8-d66e9841c1f2kristilynn4-3-26 4500SCU 800 swim 200 kick 6 x 50 scull/swim @ :55 2 x 150 middle 50 ba @ 2:15 Main: 4x: 300 @ 4:30 every 3rd length back, descend by round 4 x 50 @ :50 25ba/25fr, descend Kick set (w/fins): 2x: 200 strong @ 3:00 100 moderate @ 1:40 300 easy pullhttps://community.usms.org/swimming/f/general/33171/my-letter-to-the-editor-of-swimmer-magazine/299170Sat, 04 Apr 2026 01:11:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:4a1e50c7-3a15-4155-83a4-e984d9a53554Michael HeatherI have not yet seen a digital issue. How is one to read that which nobody sees? I have watched for anything from USMS, but nothing has yet been delivered, as far as I can tell.https://community.usms.org/swimming/f/general/33213/top-10-of-all-time-usa-masters-women-age-45-49-all-eventsWed, 01 Apr 2026 17:32:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:eccd6e56-269f-44b4-8e89-9923cd7d370cAZ7ZSIs there a handy list for this? How can I search for the top 10 OF ALL TIME USA results for my age group? When I search for top 10 WORLD of all time, it shows ALL events in a row per age group. For US results I have to search 1 by 1! Please tell me there is a better way to search for this. Thank you!https://community.usms.org/swimming/f/workouts/31045/kristi-s-workouts/299167Wed, 01 Apr 2026 14:55:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:29e7234b-b3b4-48de-bcaf-a484e4db63b7kristilynn4-1-26 4800SCY 500 swim 300 pull 200 kick 12 x 25 alt 2 @ :20, 2 @ :25 4 x 50 @ :50 h/e, e/h, build, hard Main: 6 (5 x 100): 1-5 @ 1:20 6-10 1 @ 1:15, 2 @ 1:20, 1 @ 1:30, 1 @ 1:15 :30 for equipment change 11-15 kick w/fins @ 1:40 16-20 pull @ 1:20 21-25 same as 6-10 26-30 IM @ 1:40 300 choice cool downhttps://community.usms.org/swimming/f/workouts/31045/kristi-s-workouts/299165Tue, 31 Mar 2026 13:29:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:5dc5cdba-0317-4ad4-b8cf-e36503245433kristilynn3-31-26 4700SCY 500 swim 300 pull 200 kick 6 x 50 @ :55 2 fl-fr, 2 ba-fr, 2 br-fr Main: 2x: 3 x 100 @ 1:20 all strong 300 @ 4:15 easy 2 x 150 @ 2:00 moderate 4 x 50 rd 1 : fl-ba @ rd 2 : br-fr @ :50 :30 rest Post set: 500 pull breathe 3-5-7 by 50 @ 7:00 6 x 50 @ :55 25 1 breath/25 easy 400 choice easyhttps://community.usms.org/swimming/f/general/33189/high-intensity-training/299164Mon, 30 Mar 2026 22:06:00 GMT3187ac58-ba85-4314-b79a-c45cd885e09a:2f0fe840-266a-462f-a4cc-7014757cab95Rob NasserTotally agree... The HiGh InTenSity workouts are effectively a mid-distance workout posing as a high intensity workout. The author is a triathlete with a more vintage training approach, where intervals dictate the effort rather than allowing enough time to recover and repeat, or even improve (or nearly repeat) the time and effort from prior swims. "You must hit X yards to be successful," instead of the true high-intensity / HIIT approach of hitting as many yards at 50/100/200/500 speed to be successful, and if possible, improve on that quantity or volume of fast swimming from workout to workout. Here's my list of must-haves for a high-intensity workout... - More than 1 main set with at least 2 minutes between sets. Break it up with time and/or recovery between sets. Pref. 1000 or less per set. 1500 for mid or distance speed work. - No yardage slamming - 3K/Hour IS yardage slamming for HIT/HIIT - No garbage-yardage at the end. 50-100 Warm down is plenty. More is not better. - No repeat over 150 (personally I prefer <= 100). - Always something fast in each set (all fast, ascend/descend, fast/ez, Build, EOOF, ETOF, EFOF, etc.) - Warm-up = CNS priming & temperature elevation. 10-15 min tops=10 General, 5 speed it up. More is not better. May feel like forcing it a bit sometimes, but if you rehearse it, it works well and you'll have more energy for the workout. - Sprint early, middle, and end! So many wait until the end. How do you expect your body to race fast early or get in the faster draft group if you don't rehearse how to go fast early or are always trying to sprint at the end of a workout when your CNS is fried??!? - DO NOT BE AFRAID TO BONK/FAIL - A LOT!! - Kick sets DO qualify as valid training modes - with and WITHOUT fins! Remember Urbanchek: You can't swim faster unless you swim faster!! Know that "Sprint" is a relative term. It's all about max or near max effort. You don't have to be a sub 30 per 50 to call something a sprint. It's about what you're capable of at that moment. Nothing more. No more "But I can't sprint". You're capable... You just don't want to get out of your comfort zone to do it. Unfortunately, finding a masters team that is willing to train like this on a regular basis is not one I've come across yet. I hope to find one someday. For now, I am stuck with the triathletes who cannot stop asking how far they went that day as a measure of success.