10 x 25 shooters w/fins @ :45
5 x 50 burst + cruise @ 1:30
3 x 25 @ 100 pace + 25 EZ @ 1:30
Back from South Carolina after a couple days on the road. I am so proud of Lil Fort! She raced her heart out at AAU Cross Country Nationals, dropping over a minute, and finishing 6th overall. This is the first real competition she's had in a XC race this year and that made a huge difference. She ran 10:49 in the 11-12 3K. The competition was fiercer this year than in previous years. We theorize that people are boycotting USATF Nationals in NM bc of the altitude. There were teams from CA, TX, FL, etc.
Unfortunately, I felt like crap in the water after 2 days of very poor sleep and travel. Reminds me of my pre-Auburn power outage debacle. I also seemed to have strained my lower right calf muscle sprinting at top speed around the cross country course with Mr. Fort to cheer for Lil Fort. I hope it feels better by next Saturday. Prolly falls in the category of doing dumb things while tapering. But it was worth it!
NE Champs is up to 412 swimmers with one day to go. I've been watching SPSM results. I notice they start at 12-1 pm each day -- jealous!
In hindsight...I should've not even gone to the meet today. 2nd days of events like this just aren't the same as when we were younger.
I again did the standard team warmup:
3 x 200 IM (stroke down/Free back)
4 x 50 @ 1:00 EZ/Fast
2 x Dive 25s
After this I just went into relaxation mode, and used a 2 hour+ window to sit down with my laptop and update the records for the Inland NW SCM records that were broken (I'm still waiting for a full update of the NW Zone SCM records from the NW Zone meet in October) <-- That Guy?? any help here? I can weed through them, but it'll take time.
Finally, my events:
200 Free - 1:57.61 - 2nd place
My legs were just tired and hurt on the second 100 of this race. I figure that's the "getting old" part of me kicking in.
200 Breast - 2:34.15 - 1st place
Beat the 12 year old girl on our team my less than a second! but paid for it too...
I did alright on this race, tried to stretch it out a bit, and increase the turnover near the end. Overall it was a bit slow, and afterward I had a little soreness on my left side groin area.
After cooldown and sitting in the chair for a while, the pain began to get a little more pronounced. ouchy.
I talked with John about it, and I may have overdone it a little. I told him I'd give the next race a shot, plus do the relay as well (since we had 7 relays in the 13&Over age group, and I didn't want him to have to rewrite all of them if not needed).
100 Back - 1:06.03 - 4th place
That's gotta be the most even split back race I've ever done!! Granted I didn't exactly explode off the wall for my start, and didn't kick too much either. I was hurting for sure, and after this race we made the final decision to scratch my remaining races for the day.
50 Free anchor leg on the 200 Free Relay - not sure on the split, but John thinks it was 22-high/23-low. The team from Moses Lake had a 5 yard lead on us when I dove in, and their 4th swimmer wasn't the greatest out there, so I knew we had a shot to possibly catch him. I gave it all I had, good relay exchange, 1 breath down, 1 breath back, but just couldn't quite catch him. It was fun though! Relays get me pumped, especially for these kind of situations.
100 Fly - SCRATCH
50 Free - SCRATCH
My first two races I've skipped out on since returning to swimming. Oh well, no sense in hurting myself, right? Now I just need to ice and rest my injury, unless I can find a good massage therapist.
Sat Dec 1 2012
200 - 239
4 x 50 Medley Relay
BK 27.82 Me, 49
BR 29.64 David Guthrie, 52
FL 28.09 Jim Sauer, 55
FR 23.87 Mike Varozza, 45
1:49.42 WR was 1:49.6
I had too much glide into my turn
Should have taken one more stroke
was just minutes after the relay
I was thinking, I'm tired I don't really wanna do it
I got up any way & cruised it beside Jim Sauer
30.95 36.37 1:07.3
39.91 39.48 1:19.4 2:26.7
41.40 42.33 1:23.7
35.51 33.85 1:09.4 4:59.80
Got deeked in BR
Next was 50 BK, I should have skipped it since I had a time from the relay
Skipped the 100 FL,
Should have skipped the 50 BK & swam the 1 FL
Felt terrible & weak
Felt fried from my other races
Went 1:01.3 last year
Terrible jammed BK to BR turn
Then swam an easy 1 Fr on the 4 x 1 Fr relay
Event 24 Men 200-239 400 SC Meter Freestyle Relay
Regional: 4:04.17 * 12/1/2012 Longhorn Aquatics
D Guthrie, J Sauer, A Rasmussen, M Varozza
1 TXLA-ST A 4:04.17*
1) Guthrie, David M52 2) Sauer, Jim M55
3) Rasmussen, Anders M49 4) Varozza, Mike M45
Tomorrow I race:
1 BK on 4x1 medley, WR is 4:09
4 Fr plan to skip it
50 BR might skip it too
200 IM hope to do better than my 1 or 4 IM
50 FL is right after the 2 IM
Entered 800 FR, might swim might skip
Updated December 4th, 2012 at 04:38 PM by ande
Got to the pool early for the team warmup:
2 x 200 "IM" (Stroke down/Free back)
6 x 50 Alt. EZ/Fast CHoice of stroke @ 1:00
2 x Dive 25s
Then I left for a while (from 8:15-11:00), since they had the younger kids warmup times, plus I wasn't in the first event of the meet. It is a non-split meet, so there is lots of waiting time as well.
100 Breast - 1:08.90 was 1st place
Decent race, I ended up "kicking air" a couple of times on my first strokes after the pullout, but still managed to have a good swim.
200 IM - 2:13.23 was 3rd place
While this race was on par with my other recent 200 IM swims in meets, my backstroke just suffered badly. I was running down some people in the breaststroke, which is strange, but I'll take it.
200 Medley Relay (co-ed mix) - did Breast - went 30.3
our original backstroker got sick, so we had to sub in another girl. That's too bad, cause she's one of the fastest girls in the state, and would've got us a nice lead against the boys team from Moses Lake. I ended up with about a 3-4 second deficit when I dove in for my FIRST EVER breaststroke leg of a medley relay. I've done the other 3 strokes, just never been needed to do breast. It was fun.
200 Back - 2:20.blah-blah was 3rd
This one felt horrible, I was tired, it was a tough race for me today, like usual.
200 Fly - 2:11.xx - was 1st place
This was decent, considering how tired I was at the start. I had two boys on either side of me about 4-5 seconds back, and I keep peeking at them on the turns. Kept my 2-up, 1 down breathing pattern going, and that's actually what kept me from feeling pain.
500 Free - 5:17.98 - was 1st place
This came close to an even split race. It happened exactly 15 minutes after the 200 Fly, we had a 15 min. break, then I was in the 1st heat of the fast-slow seedings. I beat my previous season time from Bainbridge by 2 seconds or so, so that was good as well. It's also about 6 seconds from my masters best time.
My placings are so high in this meet because most of the fast kids in the area are either at the Husky Invite meet in Federal Way, or at the other LMSC meet on the eastern side of the LMSC. We've just got the "western" teams here this weekend.
I've got the other half of events to do tomorrow, it's gonna be tough, 2 day meets are always like that for me...these kids can recover like nothing, but us need a little something more to bring us back. -->
I got my spot all reserved at the pool (got my chair set down at least), and that's the most important thing. It's gonna be crazy as hell at the pool this weekend, and every chance I can get, I'm gonna vacate the place for my house.
In other good news, my 15 year old teammate Jared swam a couple events today at the Husky Invitational in Federal Way, WA today, one of which was the 500 Free. He went a new PB of 4:52.77, dropping almost 10 seconds. Out in a 54mid, held 29mids the rest of the way. Awesome. Now I just need to follow suit.
1000 Free warmup, stretch it out
1000 Kick w/ fins and board (I did about 500 or so with board only, NO FINS, really really easy)
1000 Pull - did 500 Free, then switched to 75 Free/25 Front SCull the rest of the 2nd 500
12 x 50 IMOrder (3 of each) @ 1:15
-- Drill, then Build, then Sprint by 50s
felt really good here, went fast!
4 x Dive 25s from the blocks that were just set up. Kids got to practice their shallow water dives into the 4'3" of water.
12 x 25 turns 25s from the middle of the pool, 6 @ each end.
~3400 Yards (maybe)
I took a look at the heat sheet on the wall at the pool. Not a lot of fast folks, but I'll have a good run for my money with 3 or 4 boys from the Moses Lake team. I'm the top seeds in the 100 & 200 Breast, & 200 Fly, with 2nd-4th in my other events, aside from the stupid 50 Free which I'm 6th.
It will be a fun meet, and I'm ready to race.
AM only SCY
600 swim (200 FR 4/6/2, 200 IM k/dr, 2000 FR 4/6/2)
400 kick w/ board + fins
10x75 @ 1:20 25 kick/50 build (alternate 2 FL/2 FR)
2x50 @ 1:00 odd: pull even: fast (1 round FR, 2 rounds FL)
6x100 @ 1:15 hold PINK HR (held 1:03s)
Fri Nov 30, 2012
SCM meet is tomorrow
06 400 Individual Medley
10 50 Backstroke
12 100 Butterfly
18 50 Freestyle
22 100 Individual Medley
34 400 Freestyle
38 50 Breaststroke
200 Individual Medley
46 50 Butterfly
56 800 Freestyle
plan to do a few relays
probably drop the 4 free
My wife has had a bad cold &
I hope I don't catch it. No symptoms yet
Swam: yesterday, just took it easy
5:00 - 6:30 dove around 5:20
SCY UT Swim Center
north end main pool, blocks
Swam with Mike, Todd & Chris
beside Gull, Keith, David, & ??
4 rounds of
25 or 50 easy speed on the 50's
25 easy speed on 100's
half or less of the 400 easy
Sat Dec 1, 2012 - Sun Dec 2nd
2012 South Central SCM Reg Championships
2013 South Central SCY Zone Championships
Fri Apr 5 - Sun Apr 7
UT Austin, TX
SCY@FGCU Aquatic Center
Air temp of 72, pool at 80, 100% water clarity.
Partly sunny with humidity at 66%
1x300 as 50FR/50BK
1x5000 FR for time with 500 splits
5:56.66:01.2, 11:57.85:58.55:59.0, 11:57.5, 23:55.35:58.55:59.1, 11:57.6, 35:52.96:00.46:04.8, 12:05.2, 47:58.15:58.45:52.2, 11:50.6, 59.48.7
200 EZ Swim
During warmup I felt the best so far this week, which I think is partly due to getting more protein in my meals, and my sleeping has improved.Set 1 - This is my best 5000 SCY swim in about 17 years going under 60 minutes. My goal was to be at 1:12 pace per 100 or faster. I am really encouraged by the results, although I did get ragged during the 4th 1000, the last 500 was solid. As soon as I showed up on the pool deck, Coach suggested doing it, and then lifeguard Colleen offered to take my splits, since her shift was over(I think it was a planned conspiracy).I have reached my USMS 2012 GTD Goal of 606 miles with an current pace of 607.15 miles as of today. So the week that started out really awful ends up being pretty good.
Updated December 1st, 2012 at 02:29 AM by fdtotten
1 X 300 4:30 4:30
4 X 75 1:15 1:05
4 X 50 1:00 :50
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick 4:30
10 X 50 kick 5 on 1:10 5 on 1:00
1 X 100 swim
6 X 200 pull 3:00
Negative split all 6
24 X 50
5 fly on 1:00
5 back on 1:00
5 breast on 1:15
5 free on :45
4 easy warm down 1:00
Swam w/ Dave, Dave, Keith and Danny. From the "why wasn't I listening when someone told me about this" department: Turns out that I exhale on my breaststroke too early. I've been told in the past to keep my head down when I breathe. But I never could because even though my mouth came out of the water, enough water came up with my head that I'd get a mouthful if I didn't tilt my head forward. So, I got the bright idea today of exhaling as my face is breaking the surface of the water. It worked! No more head bobbing! Why didn't someone tell me about this before? They probably did... I just wasn't listening.
600 Warm up
4 x 300 Free - 4:30 descend (3:50, 3:44, 3:38, 3:30)
10 x 100 - 1:45 Convert IM -> IM kick
20 x 50 - 1:00
* 1-4, 9-12, 17-20 SDK w/ fins down, easy back
* 5-8, 13-16 IM Order
8 x 150 - 2:30
* 1-4 Kick sandwich on IM bread
* Pull/kick/IM Order
PM only SCY
500 warm up IM
5x100 @ 1:30 k/sw/dr/bld
500 @ 6:15 super 500 pull w/ buoy + paddles + snorkel
4x25 @ :30 V.S. kick w/ board FR
3x100 @ 1:15 D1-3
SCY@FGCU Aquatic Center
Air temp of 68, pool at 80, 100% water clarity.
Partly sunny with humidity at 62%
1x800 RIMO by 200
5x400 IM on 1 min rest, do as
1-3-5 50EZ/50Fast2-4 25EZ/25Fast
400 BR 50K/50S
6x500 on 7:30 Pull w/paddle, tube, buoy
1-3 @ 6:12, 6:08, 6:004-6 @ 6:04, 5:55, 5:50
Warm down: 200 EZ Swim
Set 1 - I like swimming 400 IMs more than 200s, but today my legs were tired from the beginning, so not as fun.Set 2 - Slowly my FR Pull is beginning to improve. I will certainly need it if I want to consider doing the 10K open water swim next year.
w/u 200 Fr/200 Bk/200 IM Drill
6 x 75 on 1:15
- 1-4 = IM rotation strong
- 5-6 = FR DPS
1 x 50 EZ
8 x 50 FR on 1:10
- odds = DPS/EZ speed, evens = AFAP
1 x 50 EZ
8 x 50 BK on 1:10
- odds = DPS/EZ speed, evens = AFAP
1 x 50 EZ
- Impromptu turn clinic for some swimmers
(Hey, I'm tapering and have the time...)
6 x 25 Burst and cruise on 1:00
- IMO, then FR and BK to complete
3 x 50 Active Recovery
(Solo/Rec/2300 yds/55 min)
On target with the taper plan that I penned out yesterday in preparation with NE champs next weekend. The 75's were to work strokes and transitions, then the 50's were taken from that Thorpe test set I did a while back. Rough add-ups were:
FR: 27, 28, 27, 27 = 1:53
BK: 32, 31, 31, 30 = 2:08
The plan is to get in for about 1900 yds tomorrow before work, but that depends on me getting up before work to do it. Otherwise, next week I'll drop from 1700 -> 1100 yds over 4 swims, then I'll be shipping off to Boston via car Saturday am if the weather is ok. Right now my wife and son are signed up as passengers, so it will be exciting for me to have company to blast some good tunes during the road trip
Updated November 29th, 2012 at 06:12 PM by rxleakem
5 x 50 caterpillar fly drills
5 x 50 single arm fly
16 x 25 shooters w/fins @ :40
30 minutes of RC & stretching
Ouch! I am sore from yesterday's deep tissue. Just took it easy in the pool.
Anyone see this article on the dangers of masters running in the WSJ?
Runner's World promptly posted a rebuttal:
Watch Winter Nationals starting at 5 pm:
Matt Biondi making masters debut:
Updated November 29th, 2012 at 07:04 PM by The Fortress
1 X 250 3:45 3:45
3 X 50 descend 1:00 :50
Four rounds.Intervals for rounds 1/2 left, 3/4 right.
1 X 200 kick + 100 swim
12 X 50 1:05
Choice. odd: easy even: fast
1 X 100 free 1:30
1 X 100 IM 1:45
1 X 100 best stroke 2:15
17 X 100 pull
5 on 1:30
5 on 1:20
5 on 1:15
2: warm down
Swam w/ Dave, Dave, Roger and Aundrey. We did 51 x 100 today in honor of Dave's birthday. Broke it up into 5 sets of 10 x 100.
50 Warm up
10 x 100 IM - 1:30
10 x 100 - 1:40 1st 25 no breath, rest easy
I did 2 x free, 3 x fly, 3 x br pullouts & 2 x sdk w/ fins for the no breathers.
2 rounds of:
* 25 back/75 free
* 50 back/50 free
* 75 back/25 free
* 100 back
* 100 free
10 x 100 - 1:30 50 pull/50 kick
Ended up losing count and did an extra 50
1000 - 1:15 pace, draft person in front, everyone takes 200 yards in the lead.
100 Fly Cool down
Up at sparrows fart got in the widest lane and did 3850.
Got a massage the other day so i felt like a noodle. the swim felt real good and now i am:
1.06 miles (= 1,865 yards, = 1,705 meters) to next milestone (100 miles milestone).
this swim was a long warmup , lots of 200's and a short cool down.
lots of fun.
Much less crowded tonight...good for swimming, but "bad" 'cause we can do longer distance reps of stuff too!
600 (25 Front Scull, 25 Breast, 25 Back, 25 Corkscrew)
16 x 50 Kick w/ short fins (did SDK on back)
4 @ :554 @ :504 @ :454 @ :40Overall an easy set, only had to "try" on the :40s(800/1400)
12 x 200 @ 5:00 (this means we go fast - kinda )
I did my best
Round 1 (4 x 200) IM - went 2:30/2:28/2:27/2:28Round 2 (4 x 200) Stroke - did Back since I'm tired lately, and decided to rest the Fly - went 2:38/2:32/2:33/2:31 (pretty good considering I was 2:16 in the meet a while back)Round 3 (4 x 200) Free - went 2:12/2:11/2:10/2:07 - felt sluggish, and just couldn't get going, still only :10 off my time from a few weeks ago200 EZ
3 x 200 Flutter Kick w/ board no fins @ "Group LIFO + 1:00" - nice interval!
4 x 25 Choice FAST @ :45 did Free/Fly/Free/Free
That's it, I'm tired, and am officially calling off tomorrow night's practice! I need to rest my body a little more than these kids who will be "taking it easy" tomorrow for the meet this weekend. My idea of taking it easy will be watching tv, or maybe doing something productive around the house...nah, tv it is.
12 x 25 DPK shooters w/fins @ :40
6 x 25 burst + cruise @ 1:00
5 x 20 in & outs w/race pace turn @ 1:15
-- I think 6 SDKs off the wall on free works best.
2 x (25 AFAP free from a dive + 75 EZ)
-- rolling on 59, 12 lows
2 x (50 EZ speed fly w/fins @ 100 pace + 150 EZ)
-- 24 high and 25 low
I had been enjoying a couple days of pool heater malfunction so the water was 79-80. back to 83-84 today; the noodlers were happy.
Had a deep tissue massage right after swimming. I thought I had booked for 90, but they only had me listed for 60. So I ended up being comped a free massage! Woohoo!
NE Champs still hovering at 312 swimmers. The most popular event for women is 50 free, followed closely by 100 IM.
SCY@FGCU Aquatic Center
Air temp of 62, pool at 81, 100% water clarity.
Fog with humidity at 65%
10x50 FR Kick on 1:00
8x50 FR on :45 desc 1-4,5-8
4(4x75 FR on 1:30, 1x300 BK/FR by 50) Desc 75s 1-4
47, 47, 46, 4547, 46, 45, 4547, 47, 45, 4447, 45, 44, 43
10x100 SDK/fins on 1:40
1-5 as 2(25/back, 25/front) min 14-15yd under with flip turns
6-10 as 2(25/front, 25/back) same as 1-5 plus desc 6-10
1-5 did 1:16
6-10 went 1:15 to 1:08
500 BK DPS with compact streamling turns
4x150 on 2:15, 4x100 on 1:30
Pull with Bouy, Paddles, Tube
150s - 1:48, 1:42, 1:40
100s - 1:10, 1:08, 1:07
Warm down: 200 EZ Swim
My workouts on Monday and Tuesday were about 5K each, but I just swam through them feeling really uncoordinated, tired, and strange. Today, in the warmup, I was more motivated to make a better effort to swim.Set 1 - The goal was to start each round at 47 and hold or desc without collapsing the stroke.Set 2 & 3, I was still pretty tired, but came back ok in the pull set.