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Planning

Goals, Periodization, Lessons Learned

  1. Sick Nutrition

    So I finally caught something. And it is TERRRIBLEEEE!!!
    Really - I'm whining, imagine me with a high pitched voice and the crabby moaning sound.

    If I am Superman, then sinus infections are my kryptonite. I get one of those and you can count me being pretty much down for the count for 1-2 days minimum. I'm usually tired because i don't sleep, dizzy because I don't breath (and sometimes eat) and unable to sleep because I can't breath and I'm dizzy.. Its really a vicious circle.
    Fortunately - someone out there invented the Neti Pot, and someone else out there invented Mucinex. If I ever meet either of those people I will offer to kiss their feet and father their children.... Not that that is awkward at all.

    ..... NUTRITION! Right.....

    So our metabolism can be kept akin to a fire. Hence why we burning calories right? So the problem with being sick is you don't want to eat. Your fire can't burn without fuel. Even if you have a lot of fat stored away (like I do), that's more like wet wood that doesn't burn until you have a hot enough fire going in the first place. So you REALLY have to eat when you're sick. Not A LOT by any means, but enough to sustain a healthy metabolism.

    So now the question begs - what nutrition defines PROPER nutrition while you're sick?

    Here's what I think I know:
    Proteins are designed to burn hot and build muscles.
    Veggies are designed to fill you up and give you essential nutrients without giving you a lot to burn.
    Fruits are there for quicker energy and for nutrients.
    Grains are there for longer burning energy (assuming they're complex) and fiber.

    So when you're sick in bed - you don't need fruits as badly, because you're not going to be doing anything rigorous that will require a quick boost.
    If you're not hungry, the veggies aren't going to give you too much to burn, and they'll fill you up, so they're slightly more necessary.
    Whole grains are going to give you some longer burning energy and some healthy nutrients.
    Protein .... well IMHO you ALWAYS need some good ol' protein in the diet. Something low in saturated fats... like turkey or chicken.

    So after this weekend of being sick and thinking through the whole shindig- my goal is to keep some whole wheat turkey noodle soup with veggies frozen around the house. It will provide a healthy amount of protein while giving me the complex carbs and nutrients that I need! Plus - if its home made - its something new for me to learn how to cook. I call that a win win situation.

    What is your "kryptonite" ?
    What do you eat when you're sick?

    What is your favorite activity (aside sleeping) to do when you have a sick day? (Anyone who says the Price is Right automatically wins +1 for the day)
  2. LCM Here I come!

    So I'm going to be swimming in the Park Ridge 1500 on June 26th. It will be my first time ever doing a solid mile. Ever.
    The very next day, I'm going to swimming in the 50 back/50 free/100 free up in Appleton for the Badger State Games.
    Now - I'm not exactly nervous. I've swam 2-3 miles in a single practice before. That's really no big deal.... This time its different though. This time they're in an LCM pool (and I'm used to the SCM pool I practice in right now) and this time they're in front of people who aren't just swimming next to me.
    Now for those of you who've never read this, or really don't know me here's the twenty second background: I have recently discovered "athleticism" in the past 2 years. Before that I was in a lot of activities, but never very athletic or competitive. So this new drive to be good, if not great at something and to not lose, and to push myself to my furthest horizons is very fresh and very powerful in my heart right now.

    So right now I'm going to put out my goals for this meet and talk about how I plan to achieve them.

    My goals for the 1500:
    1) Maintain a consistent pace with no more than a 3-4 second deviation between any two laps.
    2) Keep my *average* split time under 1:50.
    3) Finish the race strong, even with nothing left in my body.
    4) Dolphin kick off the wall at least 80% of the time.

    My goals for the Badger State Games Meet:
    1) Under 35 in the 50 Free (its LCM, a whole new beast for me)
    2) Under 1:30 for the 100 Free
    3) Under 45 for the 50 Back
    4) Dolphin kick off the wall for my ONE turn.
    5) Dolphin kick after my glad for the back.
    6) Don't screw up my Back start.

    So in the 1500:
    I'm going to keep my eye on the clock if possible. I swim about a 2 minute 100 (SCM) in practice when I'm totally fatigued. I've never swam a straight 1500 before. I don't think I've ever done more than 600 straight. In any case, I think coming in really fresh should give me the ability to do at least the first 20 laps around or under 1:50. I'm also going to finish the last lap or two all out. There's no excuse to have anything left in the tank after that.
    Nutritionally - I'm going to make sure I have enough long burning carbs in the body. This is probably going to be (minimum) a 25 minute swim for me. So some complex carbs (shredded wheat) with my usual protein in the morning!

    In the BSG Meet:
    I'm going to push myself pretty much to absolute limit on each race. I want to make sure that I give 100% in all 3 races. By this time, since its the day after the 1500, I should be pretty used to the idea of an LCM pool. I'm planning on showing up an hour early for warm ups and make sure I get *at least* 4-5 laps (preferably about 10) in so I can get a feel for the pool. I have 1 turn in this meet, I do NOT want to screw it up.
    Nutritionally - Since the meet doesn't start until about 1 PM, I'm going to eat a very solid breakfast (I do every day, but I'm going to make sure I have it properly balanced to give my body what it needs). Then I will be snacking on some faster acting carbs with protein right before my first event and between each of my events.

    For Both Meets:
    I'm going to step it up another day and get a 4th practice in per week at another pool as a guest. It will actually be the same pool as the Park Ridge 1500, so I will be getting familiarity with the pool as well as giving myself another opportunity to swim. Besides, mixing up the LCM and the SCM might do me some good!

    So even if I don't win (which - logically speaking I probably won't win anything). I will at the very least have beaten my goals. Which is what this counts for! Some day I may be competitive with the rest of the world, but for now, I'm just going to have to keep racing myself.

    That being said - does anyone have any suggestions for where I could improve further upon my goals? Any ideas for things that will give a novice swimmer a last minute boost?

    Thanks!
  3. Bring on the PT, Bring on the Pain! (literally)

    So last night, I (finally) had my first PT session with Jon. I hurt. A lot. It was funny because he just took me through a run of about 20 some different exercises on a circuit just to show me everything he wants me to learn. So as I realize how hard he's worked me, and I decide. Its worth the $200/mo to make sure I have this kind of workout at least once a week. Granted - I can do this on my own, but I think the reinforcement of working with John through the summer ( at the very least ) will do me some great favors and prep me for the SCY season coming up.

    Speaking of that: I told my coach one of my goals specifically for swimming (which for whatever reason was totally ignored in my last post) I would like to swim at LEAST a 25s 50 Free (SCY). She basically told me it was never going to happen. Not in so many words, but just gave me the same end feeling. :-/

    As one can see here:
    http://www.usms.org/comp/meets/indre...wimmerID=06TZ1
    I'm a little ways off from hitting that goal. 8 seconds pretty much. During that race, I had only been swimming 2 months and basically hadn't really prepared my body for the onslaught that a meet does to my body. During the entire weekend I probably was able to consume 3000 calories total. My stomach got very tight, and even after the events for the day, I was hardly able to eat at all.

    I've been reading SwimFasterFaster.com (thanks Ande!), I've been working the muscles detailed and defined in the book Swimming Anatomy by Ian McCleod. So I totally disagree with her. I know I can do this. I'm going to be swimming in the SwimAcrossAmerica in Chicago this summer (http://www.swimacrossamerica.org/bzaks1424), I'm going to be swimming at the Park Ridge 1500 (LCM), and I'll be swimming in the Appleton Badger State Meet (LCM, 50fr, 50bk, 100fr). I'm getting my experience in and I'm preparing. I want to do that 25 by the state meet next May. (Actually, I'd love to do it NOW. I just haven't been able to yet! ;-))

    Now I totally understand this goal is SUPER lofty and to be completely fair, I'm going to be happy as long as I keep seeing improvement in my times, my form and my endurance. Honestly - at this point its all about having fun in the long run, right?

    So in other news, I just started on the P90X Nutritional Program... I've gotta say its completely different than anything I'm really used to. My energy levels are not quite leveled out on it yet. I'll keep you posted as I keep going.

    Thanks for reading my rants!
    Categories
    Planning
  4. Changing Course, April 12

    by , April 12th, 2010 at 10:17 PM (The FAF AFAP Digest)
    Swim/Solo/SCY:

    Just did an easy recovery workout today, as planned after the weekend's hard workouts.

    Warm up:

    700 various

    Main Set:

    8 x (3 x 50) @ 1:15

    #1 = 25 (brain fart -- can't remember what I did here) + 25 front scull

    #2 =
    odds = chest press fly
    evens = russian breast drill

    #3 =
    odds = 25 shooter on right side + 25 scull on back
    evens = 25 shooter on left side + 25 caterpillar fly drill

    100 EZ

    Total: 2000

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    Commentary:

    Tapering Now:

    I am changing course. I have been mulling over my plans for tapering for Zones/Nats. Previously, I had very grudgingly thought that I would just rest 3-5 days for Zones and "train through" the meet. This conventional approach has not sat well with me -- I usually rest to some degree for every meet and I have never trained through a major meet. The very concept of "training through" is foreign. And I am neither a middle distance swimmer nor an age grouper, the type that could easily train through a meet. I am an idiosyncratic drop dead sprinter who trains pretty intensely (especially drylands), more intensely than most of my ilk I would hazard to guess. And, at the moment, I'm pretty tired and sore from training.

    With this miasma floating through my extra hyper brain, I consulted a coach I trust. The paraphrased advice: "Rest all I want for Zones! And keep resting for Nats. Don't do weights right before Zones. Train and rest like a sprinter. You won't get out of shape. Why race with tired arms and legs?!" I am going to take this advice and embark on my 5 and 1/2 week "taper." I will focus on speed, racing, stretching and resting. I've done quite a bit of strength and hard speed work lately now it's time to put it to fruition.

    Week by week plan:

    First 3 week segment:

    4/12: continue speed work (2 workouts w/Speedo this week on Tues & Thurs), drop drylands, do hot yoga on Sunday

    4/19: do a little speed work and rest, no drylands, sleep a lot (Zones on 4/24-4/25)

    Note: I only consider this a semi-rest for Zones, not a taper. For me, a real taper involves at least 3 weeks b/c resting the ravaged legs is such a time consuming endeavor. As such, I don't expect to do any PBs at Zones. Except maybe in the 100 evil. I can't let Stud get to cocky.

    4/26: 1/2 week of easier aerobic work, upping the yardage, but keeping heart rate low (done with all hard aerobic work after all), 1/2 week of speed, dryland + weights


    Next 3 week segment to prep for Nats:

    I am basically going to follow the taper I did for NE Champs, which seemed to work well. I need to print it out.

    5/3: easy aerobic/recovery work, speed work, upper body weights, yoga, core, no leg work

    5/10: reduce speed work somewhat (lots of fat 25s) and reduce yardage, lots of easy swimming and drilling. sleep a lot, no drylands except very light yoga and strtetching

    5/17: meet warm up every day.* sleep a lot

    This is a Wally Dick's tip. I sometimes do more than a meet warm up. I'm going to try not to. Wally does very long 4-5 week tapers as well.


    Mike Bottom on Sprinters:

    This plan seems to jive pretty well with Mike Bottoms thoughts on tapering sprinters.

    http://www.active.com/swimming/Artic...ers.htm?page=2.

    I think I hit most traits of swimmers who need more rest -- except I'm not a hairy beast like Wookie and Stud.

    Those are:

    personality: hyper, high strung, energetic
    old
    old & train hard
    good base of intense training
    muscle mass
    low body fat
    stress in life


    In reality, I've done this sort of taper before. I must have done it with Zones & Austin in 2008 b/c I recall resting for Zones. And I did a version of this this summer when I rested 10 days for the aborted LZR blow out meet in late June and then rested 3 weeks for Nats. It seems the more intensely I train, the more rest my darn legs need. And, sheesh, I'm only doing a few more yards than Jazz Hands at Nats!

    Because I dislike tapering and enjoy training, I am consoling myself with the fact that I am going to take most of the summer to play and train however I want and not worry about meets unduly. I might do only one LC meet, if I'm in town for it.

    In that regard, I am also going to wait on starting TRX training until after Nats. And I won't be sprinting with paddles. Basic Ande 101: don't do new or stupid stuff before your big meet.

    Whew, glad I got all that off my chest ... And now I can stress about the really important stuff -- like what to concoct for my daughter to wear as Artemis for Ancient Civilization Day and how I can be in two places at once several times this week and keeping my red tresses red to match my suit.

    Updated April 12th, 2010 at 10:39 PM by The Fortress

    Categories
    Swim Workouts , Planning
  5. Lacking Ferocity, April 7

    by , April 7th, 2010 at 09:23 PM (The FAF AFAP Digest)
    Lacking ferocity:

    I woke up today feeling battered and bruised (mentally and physically) and somewhat enervated. Perhaps Jimi disease is catching? Or, as a friend cleverly suggested, it's a "pouting hangover." I feel like the deep tissue massage really did me in this time. With 10 zillion things to do (spring is my busiest time of the year with the girls each adding a sport), I decided to take a mental health day, get stuff done, engage in some retail therapy and not fret over swim training. I was quite cheery until I almost died in a car crash. Literally. Driving with my 15.5 year old (new permit) absolutely terrorizes me. That transition period where they gain experience and judgement is super ugly.

    I'm hopeful this short mental break will rejuvenate me. If not, I will go full force into exercising my ass off, which often works. And, happily, my TRX system arrived in the mail late today along with a Rodney Yee "cross train core" DVD that a friend sent me. So now I have to figure out how to use TRX.

    Here's my plan for the rest of the week:

    Thursday: dryland + aerobic swim (probably either Speedo's workout from today or Elise's 3 x (8 x 50) set*

    Friday: yoga + sprint swim

    Saturday: drylands (maybe TRX)

    Sunday: swim @ GMU + bikram yoga

    * I was hoping to sneak off to a Thursday night practice hoping for a repeat of the stroke workout Speedo did this am. But, no, I am advised this is the first travel volleyball game of the season.


    Zones:

    In addition, I have revised my Zones entries to compensate for the lost meet. They are:

    Saturday:

    100 free (for 50 split)
    200 mixed medley relay (probably 50 back)
    50 evil
    100 fly
    women's 400 medley relay (100 fly)
    women's 200 free relay

    (I'm told there are breaks before and during the relays on the women's side this year. I really hope so. Last year, I had one heat between the two relays and practically fell off the blocks in exhaustion leading off the free relay.)

    Sunday:

    100 IM
    skipping mixed 200 free relay (sorry Speedo)
    100 evil
    100 back
    50 free (may scratch this depending on how Saturday's 50 free goes.)
    women's 200 free relay

    Is this enough events for you, Geekity? I'm hoping it's not too ambitious a schedule. Since I am planning a lot of 100s (for me) this meet, I will endeavor to keep my aerobic work up somewhat while still focusing on speed. I am already planning a massage for the following Monday to aid recovery.

    And (cue protests from Patrick and Chris), I am engaging in dirty rotten sandbagging in the 100 evil with an NT to get more rest before the 100 back on Sunday. I really want to get another 100 evil in since I've been doing so much of it in practice.

    Chard!!!
    Zones!!!
    Nats!!!

    Updated April 7th, 2010 at 09:49 PM by The Fortress

    Categories
    Planning
  6. Yoga + Entries, April 1

    by , April 1st, 2010 at 07:17 PM (The FAF AFAP Digest)
    P90X Yoga, 75 minutes

    Did about 75 minutes of the 90 minute tape. My legs were burning on some of the warrior postures with all those lunges ... This time I tried going from Warrior 3 (see link yesterday) to The Ankle Pose. This consists of standing on one leg, head on knee, hands around ankles, with the other leg straight back at a 90 degree angle. Not easy!

    I was too tired after yesterday's double to do anything else and I'm driving home tonight. I have a swim planned for tomorrow.

    Entries:

    I finally did my online entries for Colonies Zones and SCY Nats.

    Zones:

    Sat:

    50 evil
    100 fly
    3 relays

    Sun:

    100 IM
    100 back
    50 free
    2 relays

    Hoping to be on the mixed 200 relays with Speedo! And we're going to try to defend our AA in our chicks' 400 medley relay. I'm hoping to get a 50 back split leading off a mixed 200 medley relay. I decided to pass on the 100 free on Sat and the 50 fly on Sunday (swimming 50 fly on April 10 anyway). 10 events over two days is plenty. I'll be scheduling a massage right after!

    Nationals:

    50 breast
    50 back
    50 fly
    100 back
    100 fly
    100 IM*
    200 mixed medley relay
    200 mixed free relay

    *6th event

    I entereed in season times for Zones and all PBs for Nats. So no accusations of sandbagging please! This time I also signed up for the Gold Medal Sponsor so I can eat all the bananas I want!

    And newsflash! According to some trashy rag, I see I'm expecting twins. lol When hell freezes over!

    Updated April 1st, 2010 at 07:58 PM by The Fortress

    Categories
    Yoga , Planning
  7. Email to Whitney

    by , February 8th, 2010 at 11:05 AM (Ande's Swimming Blog)
    sent this Email to my coach, Whitney Hedgepeth, a few days ago, to let her know my plans for this season.

    Hi Whitney,

    Heres my plan for the SCY season.

    MEETS:

    March 4 - 6, 2010 Austin Grand Prix

    April 9 -11 2010 The Woodlands, TX
    South Central Zone Short Course Championships

    May 20 - 23, 2010 Atlanta, GA
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Order of Events

    Im training for the 200 IM, 100 fl, & 50 bk.
    I hope to improve my times from 2008 & 9
    200 IM 1:58.39
    100 Fly 51.80
    50 Back 24.41 (2008 Nats)


    My training plan is:

    From Now to April 2nd:
    train middle distance & some sprint,
    maintain strength & lose weight,

    April 3rd - SCY Nats
    focus on speed & strength then taper.


    Rest & Taper

    + 2 or 3 days for the Austin Grand Prix
    + a week for SC Zones &
    + 2 or 3 weeks for SC Nats

    Id appreciate your thoughts.
    Thanks for the tough workouts.

    Ande

    ~ ~ ~ ~

    here's what she wrote back

    "It all sounds good and looks good. Lets see some real backstroke starts soon. I have been real impressed with most of your training lately. Keep up the good work."
    Categories
    Planning
  8. Back to the Gym, Thurs., Dec. 17

    by , December 17th, 2009 at 06:31 PM (The FAF AFAP Digest)
    Was tempted to run again today, but the ungodly cold weather is dissuading me. So I went to the gym mid afternoon. I hate re-starting weights/drylands after a long taper ... You're always so sore at first ... But they're worth it; I always feel more alive and fit after drylands.

    I warmed up with a 1 mile jog on the treadmill. I would have done more, but I didn't have my running shoes on, and I'm extremely paranoid about running in old shoes.

    Drylands:

    rack chins, 2 x 15
    lying overhead tricep press, 30 x 2 x 25
    overhead squats w/45 lb bar, 45 x 2 x 15
    squat swings w/15 lb weight, 3 x 15
    P90X X press squats w/12.5 lb DBs, 2 x 25
    seated narrow grip row, 80 x 2 x 10, done very slowly
    dumbbell shrugs, 20 x 2 x 20
    bent over rear delt fly, 12.5 DBs x 2 x 15
    hip hinges w/15 lb DBs, 2 x 15

    windshield wipers, 2 x 25
    dead bugs on bosu, 2 x 25
    back extensions, 25 x 2 x 15
    twisting med ball slam, 2 x 15
    push ups, 3 x 15
    superman bananas, 2 x 25
    hanging straight leg raises, 2 x 15
    hanging straight leg circles, 2 x 10, one set each direction (these are hard)
    broomstick twists, 1 x 25

    external and internal rotators, 10 x 2 x 15, each arm
    prone scapular scrunches, 2 x 25
    seated straight arm dips, 60 x 2 x 25

    10-15 minutes of stretching

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary & Dryland Planning:

    I'm trying to settle on a dryland program for the next few months. I'd like to focus on strength and athleticism, not just strength (or "gorilla" strength -- but you go Elise!), which has been my principle focus the last year and half.

    My tentative plan is to:

    1. Continue my core work.

    2. Continue some weights, but not with a focus on max or heavy weight (need a break).

    3. Possibly keep just a couple of exercises where I do focus on max strength 1x week. Any suggestions? I'm leaning toward keeping the deadlift.

    4. Continue plyometrics. I've really enjoyed addings these the last couple months and think they help my starts and walls. I'd like to do: (a) the intense plyos at the gym, (b) some endurance based plyos such as on the P90X videos, and (c) tabata interval plyos.

    5. Think about doing the couple heavier lifting exercises very slowly. Had a convo with a friend who swears he was the strongest ever when he did this. And the slower lifting would be a nice contrast to #6 below.

    6. Add some tabata based dryland training. I think I'll have to ease back in for awhile before I begin this. But it sounds appealing to me and likely beneficial for sprinting. For those who think sprinters are wimpy, this has been described as: "the fastest route to the pain cave known to man." I think one could do tabata intervals with with following drylands: ball slams, squat thrusts, thrusters, pushups, burpees, box jumps, lunges, squat jacks or these: http://www.squidoo.com/tabatatraining#module11685119. So this is sort of drylands on steroids. It's somewhat similar to the CF "5 rounds for time" concept, except this is more anaerobic.

    Here are some links re: tabata training:

    http://en.wikipedia.org/wiki/High-in...erval_training

    [ame="http://www.youtube.com/watch?v=LkcnqPHcWeI"]YouTube- Faster Swimming dryland routine called Tabata[/ame]
    (I like the exercise selected for the swim video demo.)

    http://www.squidoo.com/tabatatraining

    http://crmstelemark.blogspot.com/200...pain-cave.html

    http://www.wellsphere.com/wellpage/i...ining-workouts


    Exercise Question:

    Can this one possibly be OK for the shoulder? The touted benefits sound impressive.

    http://www.crossfitportland.com/archives/162

    [ame="http://www.youtube.com/watch?v=ZUG8W10bu9M"]YouTube- 135Lb windmill for reps[/ame]

    Breaststroke Links:
    (for future reference and to actually read)

    http://www.breaststroke.info/grotebreast.htm

    http://breastroker.tripod.com/Santos.htm

    http://www.breaststroke.info/Maximiz...eaststroke.htm

    http://www.breaststroke.info/

    [ame="http://www.youtube.com/watch?v=Le-KEtY4WhM&feature=player_embedded"]YouTube- phelps---breaststroke[/ame]

    Updated December 18th, 2009 at 09:06 AM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Planning
  9. 50 back vid from NE Champs

    by , December 15th, 2009 at 12:14 PM (The FAF AFAP Digest)
    50 back, 31.14

    Stud took this 50 back vid with my mini digital. I wish I had had some other races taped, but just forgot in the excitement of the meet on day 2.

    I was in lane 5, flanked by 25 and 29 year old Elizabeth Mancuso and Jessica Knight. I knew their seed times were inaccurate, as they went 31+ last year. So I knew the race would be close and it was. And they both had very good underwaters as well. I notice that they both had somewhat splashier backstroke kicks than me. Mike Ross and I briefly discussed this issue. He's working on keeping his bottom half very very still while swimming and keeping the amplitude of his flutter kick and knee bend minimal. I think I won just as much with my stroke as my SDK perhaps ...

    I see from the video that I did the same breakout as the Sprint Classic where I pop my head out of the water ala Aquaman. This was a mental error. I simply forgot to lean back with my shoulders and head. I also tucked my chin too much on the start. Need to keep my head up and back a bit more.

    [ame="http://www.youtube.com/watch?v=28RQ7mbtjBo"]YouTube- Fort SCM 50 back[/ame]

    My turnover looked slower to me than in August at Indy, but Q says this is OK.

    Dara Surgery:

    http://www.cbsnews.com/stories/2009/...l?tag=facebook


    50 breast split:

    Even though my 50 evil split is seemingly missing from the official MM (meet manager) results, it is still retrievable since it appeared on the scoreboard. My brilliant coach sent me the following email on how to retrieve splits from the Colorado timing system:

    "But have no fear, if it showed up on the scoreboard I bet it's on the Colorado printout. The final times print out in easy to read columns but the splits don't.
    Every hit to the touchpad during the race is recorded sequentially so if you follow a line across and you know the event, heat and lane you swam in you can find the time that displayed when you touched the touchpad for the first time.

    It looks like this 5) 2 25.25 3) 2 25.48 1) 2 25.50 5) 4 53.79 1) 4 54.91
    so for this heat lane 5 2nd length 50 split was a 25.25, and 100 split was a 53.79. Lane 3 50 split was a 25.48 etc.

    Most meets print out the Colorado printouts during the meet and staple them to the results so it should be easy for the meet director to find. If they didn't print them out, they are still stored on the Colorado and can be printed out anytime."

    I forwarded this to Ed Gendreau, the meet director. So hopefully, he will take the time to pull my split since I did submit an official request.

    What's Next?

    Ande always asks, "what's next?" And I'm not really sure. I'm going to revise my training for a couple months to do more aerobic /endurance work in the pool and gym and lots and lots of kicking (not that the latter is different). I'm going to use my MF more and really work on my belly SDKs. I'm much faster on my back than my belly, and would like to fix this discrepancy.

    I am declining Patrick's probably tongue in cheek suggestion to remake myself into a mid distance geek. However, I may try to focus on the 100 back, 100 fly, 100 IM more this season than just pure 50s.

    I'm completely up in the air about what meets to attend this year. I'd like to have a taper meet in SCY that is not Zones, since my team is hosting again this year. But I'm not sure about Atlanta. I have a yen to possibly go to Middlebury in June for the LCM meet, which would then make my summer worry free. However, attending travel meets in both May and June would not go over so well at home. For sure, I plan to swim at the Albatross meet on March 20.

    As for the gym, can anyone suggest exercises to build up endurance in the lats and delts and terres muscles?

    Exercise:

    I may take another day off, as I'm tired and uber busy. Or, if I get all jazzed up, I may try the new P90X ab/core Plus DVD.


    Fortina:

    BTW, I forgot to mention that I wore Fortina for my 100 IM and 50 breast. Liked it, and will do so again! Though I suspect Fortina also contributed to me going out too fast in the 100 IM. My coach said my 100 IM and 100 back should be about the same, and my 100 IM was 2 seconds slower. Part of this must be mental -- I'm just not used to sucking it up and swimming through the pain on the last length of free.

    Updated December 15th, 2009 at 10:13 PM by The Fortress

    Categories
    Masters Swim Meets / Events , Planning
  10. Questions? What's next?

    by , December 10th, 2009 at 07:47 PM (Ande's Swimming Blog)
    The end of each season is the beginning of the next season. That's where I ask myself the following questions:

    What meets will I swim?

    What do I want to accomplish?

    What do I need to do to improve, to swim faster?


    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX



    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events


    what do I want to accomplish?

    I feel like I haven't swum a really good 100 free since 1996. maybe I'll work on my 100 free
    I'd like to be in good enough shape to do 10 SDKs off each wall in the 100 fly


    What do I need to do to improve?

    Swim fast in practice.
    Lose weight.
    Get stronger
    Improve my kick: SDK, flutter & breast

    Updated December 10th, 2009 at 09:11 PM by ande

    Categories
    Planning
  11. Comments on my Events at Long Beach

    by , December 3rd, 2009 at 11:11 AM (Ande's Swimming Blog)
    Comments on my Events at Long Beach

    BLOG entry about my 2008 SPMA Short Course Meters Championships Results

    [ame="http://www.usms.org/forums/showpost.php?p=115726&postcount=1790"]Sunday Dec 2, 2007 Blog[/ame]

    [ame="http://www.usms.org/forums/showpost.php?p=115661&postcount=1788"]Saturday, Dec 1, 2007 blog[/ame]


    Friday

    03. 03:20 PM Men’s 200 m Individual Medley
    NR: 2:13.42 Glenn D Mills 06-22-08
    WR: 2:10.49 02/15/2009 JPN TAIHEI SAKA
    Entered 2:14 right next to Todd
    FL: easy speed 6 SDKs breathe every stroke, save legs when swimming
    BK: 4 or 5 SDKs easy speed, save legs breathe often, hit on left arm for BK to br turn
    BR: great push offs, streamline GLIDE, far pull outs, wide pull, fast insweep, great kick
    FR: 4 SDKs, 6 beat kick, bring it home fast
    went 2:14.16 in 2008
    splits 29.10 34.93 38.82 31.31
    went too easy on BK, let up on FR, need to blast legs the whole way


    08. 05:50 PM 800 m Freestyle Relay
    swimming with Todd, Mike Varozza & Tyler. Goals are to split it well, swim a good time and not be the slowest guy on the relay
    went 2:06 LCM, haven't swum the 200 fr SCM in years, went 1:48 SCY in practice
    NR 8:05.09 VENTURA COUNTY Mike Shaffer, Don Smith, Tim Hedrick, Jim Mcconica 12-09-01



    Saturday

    12. 11:51 AM Men’s 50 m Butterfly
    WR & NR: 25.82 Paul Smith 12-02-07
    Went 25.99 in 2008


    13. 12:45 PM 400m Freestyle Relay
    swimming with Todd, Mike Varozza & Tyler. (160 - 199)
    LEADING OFF
    hope to swim a decent time, went 54.5 last year, hope to split it well & really bring it home
    NR: 3:39.80 GOLD COAST MASTERS Jim W Harper, Jonathan B Olsen, Sean P Frampton, Luis E Comulada 06-22-08
    ave 54.95


    15. 01:23 PM Men’s 100 m Backstroke
    went 58.89 in 2008, went 59.7 in san Antonio
    plan to take 10 SDKs off each wall
    NR & WR 58.33 Chris L Stevenson 03-21-09
    (chris should knock this way down, think he was 55.90 last year)


    20. 03:18 PM 200 m Medley Relay
    swimming with David Van Dam, Max & David Guthrie in 200 - 239 age group
    leading off back stroke,
    went 27.20 in 2008 & 27.5 in san antonio 2 weeks ago
    NR 1:53.92 NORTH CAROLINA Jonathan Klein, Jon Blank, Timothy Lehman, Robert Schmitz 03-24-07


    22. 04:11 PM Men’s 50 m Freestyle
    went 24.18 in 2008
    great start, 7 SDKs great turn 6 SDKs, great touch
    NR 24.18 Anders M Rasmussen 11-15-08


    Sunday

    26. 12:12 PM Men’s 100 m Butterfly
    don't have a SCM time in this event
    went 59.40 LCM in 2009 & 51.80 SCY
    hope to be smooth & have fast turns & a good touch
    8 to 10 SDKs off each wall
    NR & WR: 57.17 Paul Carter 12-14-03
    Chris Stevenson will easily break this record


    29. 01:30 PM 400m Medley Relay
    with Todd, Mike & Tyler
    I'm swimming back, split 59.1 last year & hope to go faster this year
    plan to take 10 SDKs off each wall
    NR 3:50.93 LONGHORN AQUATICS Anders M Rasmussen, Todd A Bartee, Tyler J Blessing, Mike J Varozza 11-15-08


    37. 04:56 PM Men’s 100 m Individual Medley
    Take it out fast & bring it home, use SDKs
    breathe more, split br & fr faster than I did at San Antonio
    NR & WR 1:00.14 Anders Rasmussen


    38. 05:45 PM 200 m Freestyle Relay
    with Todd, Mike & Tyler
    hope to split better than last year 23.9
    NR: 1:35.44 LONGHORN AQUATICS Tyler J Blessing, Mike J Varozza, Anders M Rasmussen, Maxwell B Stinchcombe 11-16-08
    WR: 1:33.91 FIN LAHDEN KALEVA 03/28/2009
    JANNE VIRTANEN TERO MATKANIEMI
    ARI AILIO TOMMY RUNDGREN
    ave 23.47

    Updated December 3rd, 2009 at 01:05 PM by ande

    Categories
    Planning
  12. Saturday Nov 21st, 2009, SCM MEET DAY 1

    by , November 21st, 2009 at 03:09 PM (Ande's Swimming Blog)
    Saturday Nov 21st, 2009,
    SCM MEET DAY 1

    University of the Incarnate Word (SCM) Masters Meet

    4301 broadway san antonio texas

    sponsored by Adrian Montoya.
    VERY WELL RUN MEET
    Thanks!

    with Longhorn masters swimmers
    jon smiley, tyler, marcio, kendall, kristine, erin, amy, max, larry, fred lemaistre, & ???

    arrived at 8:00 am

    felt good in warm up

    decided to not swim the 4 x 50 medley relay, our chances to break record was iffy plus I wanted to be fresh for the 100 IM

    wore a brand new Blue Seventy Nero Comp
    which I love & will sorely miss if (when) it's banned for masters

    100 Individual Medley
    went 1:00.14
    splits 27.02 33.13
    45 - 49 MEN'S WR was 1:00.29
    went 1:00.32 last year
    bk to br turn coulda been better
    SDKs Fl 8 , bk 10, not many on FR
    really hurt bad glad it wasn't a 200

    100 BR SKIPPED

    50 Breaststroke
    went 31.50
    swam right next to tyler "the miler" blessing
    he went 31.6 so he told me he got razzed
    I'm just glad he swam a 400 fr before the 50 br

    100 Backstroke skipped to rest up to lead off the 4 x 100 medley relay

    4 x 100 medley relay (200 - 239 age group)
    went 4:15.24
    nat rec was 4:17
    BK Ande 59.71 29.40 30.31
    jammed 1st & 2nd turns, SDKs 10 10 10 & 7
    BR jon smiley 33.90 1:13.02
    FL Max stinchcombe 1:06.38 out in 29.30
    FRFred LeMaistre 56.13 OUT IN 26.96, fred kinda slipped on his start
    might have been better to put me on fly fred on bk & max on FR
    had a great time high fiving & tenning my teammates

    here's the Men's 200-239 Short Course Meters Relay Records
    200 Freestyle Relay 1:40.71
    Need to ave 25.17
    400 Freestyle Relay 3:47.59
    Need to ave 55.86
    800 Freestyle Relay 8:26.46* was 8:31
    Need to ave 2:06.61
    200 Medley Relay 1:53.92
    400 Medley Relay 4:17.42* was 4:22

    tomorrow: I'm entered in the

    Sunday, November 22, 2009
    4 x 50 fr relay
    26 200 Freestyle 2:06.99 (go for a 50 fr split)
    30 50 Backstroke 27.99
    34 100 Freestyle 54.99 (SKIP)
    36 50 Butterfly 26.99
    4 x 100 fr relay
    4 x 200 fr relay leasd off 200, goal is to split it well

    Next MEET
    December 4th - 6th, 2009
    2009 SPMA Short Course Meters Championships at
    Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm

    14 Days till Long Beach

    Updated November 21st, 2009 at 03:21 PM by ande

    Categories
    Masters Swim Meets / Events , Planning
  13. 11-04-09 a little Gym & Swim

    by , November 5th, 2009 at 01:41 AM (Swim like an Orca, but faster !)
    Lords Gym A.M.
    2x5 Pull-ups and dips w/ 60 lb assist
    2x12 & 1x8 Incline chest press DB 25lbFast 35lb
    3x12 curls 25 Fast
    3x12 Overhead lying down triceps 35 DB Fast
    3x8 Flys 10 Faster
    3x8 Overhead 10 Very Fast
    3x12 Narrow grip row 90 100 not so fast
    3x12 Lat pull downs 90 Fast
    1x12 Hanging knee raises .

    Legs and arms were still very sore and it was hard to walk due to adding heavy leg presses & bear crawls to the routine on Monday.

    UMHS - 5:30-7:30
    Warm 2x100, 100P, 100K (Coach kept asking if I was warm, so I kept the warm up short this week)
    Drill
    10x50 Capt Nemo drill (same as yesterday, but I gave it a name)
    Pull
    5x100 FR Pull on 1:45 ( was avg 1:20) used small paddles, loaned my big paddles to Dr. Bob
    Kick
    6x75 K BK dolphin/side dolphin/other side dolphin on 1:30 (core and legs were shot, had to do them on 2:00 w/ fins)
    Sprint
    was given
    20x50 from blocks 25 100%/ 25 EZ 5 ea, IM order. (Did 5 Fly (~:12-:14), 2 BK (:18) and 1 FR(:13), seniors were wrapping it up)
    50 cool
    I have been working on fixing my fly kick; now I have 2 kicks and don't even think about it. Continuing to work on keeping pinky's up (or thumbs down) and got some great coaching on transitioning from dive/SDK to first stroke.
    Trying to keep the training intensity up to break through this annoying plateau.
    Reno meet in 4.5 weeks; not a big meet, the great swimmers avoid this one, however for me a relatively "poor" swimmer its a good training/set NEW benchmarks meet for the SCY season.

    Updated November 5th, 2009 at 11:30 AM by EricOrca

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Planning
  14. Monday Oct 26

    by , October 27th, 2009 at 12:19 AM (Swim like an Orca, but faster !)
    AQUM - 5:30-6:45
    Union Mine High school outdoor SCY.
    Coach Janine and the Aged Groupers.

    (Yesterday I did 2500 SCM at the Swimstitute. Broken 100 IM's and sprints)

    Warm -700 (200FR, 200K, 200P, 75FR, 25 BR)
    Main
    2x200FR Neg Split on 3:00 (1:17, 1:16-1:18,1:17)
    2x200BR neg split on 3:30
    2x200BK neg split on 3:30
    4x100Fly neg split on 2:00 (Did 50swim/50drill, arms falling off,
    Sprint
    8x25 on 3:00 w/fins (6FR, 2Fly. 5-:11's 1-:10, 2-:12's) work on no breath, the last 4 I got it.
    100 cooldown
    2600 scy
    Starting tomorrow on my solo days, I will be working on either sprint sets or conditioning e.g. 4000+ sets. Ive been "just surviving" in my long workouts, so my slow twitch muscles are happy and fast twitch are sorely neglected. Since I'm always entering 50's and 100's, I have to pick up the pace. My gym routine for the past month has been all fast twitch, rapid fire sets and lots of jumping around!

    I'm blogging sporadically now, so the local's will not think I died or sometime. I have returned to the old fashioned way of writing in my log, so I can instantly reference and annotate it.
    I still use the FLOG, as it is perhaps one of the best tools any athlete can use to get a global view of their progress and pitfalls.
    In other news:
    Interesting to note on the front page of the USMS web-site is a story about Bill Miller, swimming whilst unemployed.
    Last Monday I received a 60 day surplus notification...for the past 10 months we have been actively training Indian's in India to basically take our jobs, it was something we were reviewed for.
    AT&T has nearly outsourced its entire IT to India and the trend continues.
    Walt Whitman wrote "Behold I do not give lectures or a little charity, When I give I give myself." I look back on the time I have invested in the company and feel a part of me is being "outsourced." There is a slight chance I can find another position in the company, however the boom of the IT profession is over, if it can be done on a computer, there's someone in India who can do it for $3000 a year.

    Updated October 29th, 2009 at 05:48 AM by EricOrca

    Categories
    Swim Workouts , Planning
  15. Going to Boston, Tues. Oct. 20

    by , October 20th, 2009 at 05:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Did some hypoxic work on my 5 day rest plan:

    Warm up:

    750 variety swim, kick, drill

    Hypoxic Kick Work:

    6 x 100 back w/fins @ 2:00, 10 kicks each 25
    (since I came up a couple yards before the flags, this was almost like 4 consecutive shooters)

    100 EZ

    Speed work:

    4 x 50 dolphin kick w/fins
    50 = 25 cruiser hypoxic kick + 25 AFAP shooter

    100 EZ

    3 x (25 AFAP + 25 EZ)

    150 EZ

    Total: 2050


    Massage:

    Got a deep tissue massage today. Was totally mashed and feel rather beat up and tired. Probably take 2 days to recover. lol


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    A 5 day "rest" is approximately what I did before the Albatross meet in March. I looked back and saw that I was doing around 2000+ with only fast 25s, a few fast 50s, hypoxic work and easy speed fly. So hopefully, I won't have leaden legs by Sunday.

    SCM Meet:

    Booked flight to Boston today. Weighed the pros and cons overnight. Chose Boston b/c: 50 back isn't the first event, better order of events, I can swim the 100 back, longer meet so more rest, 10:00 am start, the MIA Stud may go, and it's slightly cheaper. This is my third travel meet of the year, which is rather unusual for me (Auburn, Indy, Boston), but I really wanted to swim SCM. I think I'll be passing on a major SCY travel meet next year as a result to avoid undue marital discord. Plus, I may go somewhere fun and cool on Spring Break instead of planning life around spring meets! I may have to be creative in finding a SCY meet to taper for in the spring. There's always Zones, of course, and I definitely will swim that meet. But it could arrive shortly after not swimming for a week if I go away for spring break.

    Plan on swimming the following line up at NE Champs, reserving the right to scratch of course.


    Saturday:

    100 IM
    50 evil
    50 back
    50 free

    Sunday:

    50 fly
    100 back
    100 free
    (If I do 100 free, I may go for another 50 free split if my Saturday effort isn't the best.)

    This is the exact same line up I swam at the NE Champs in 2007. I see they left 200 fly until almost the last event of the meet, but that still does not tempt me!

    Jimby and I chatted about meets earlier today. He opined that it was perhaps merely "superstitious" that I would want actual rest between events to clear lactate and such. This is clearly mid-D speak!

    Food:

    Since I stopped blogging my food, I think I've gotten sloppier about eating. I still eat very healthy, but I think I've been eating more than I need to and too many slices of pie. I also had a conversation with She Puff the other day that caused me to wonder about calories from liquids. She mentioned she was dehydrated from the hot yoga. I suggested coconut water and she asked me how many calories it was. I didn't know. But I checked and it's 70. Between that, endurox, G2, and the smoothies I was addicted to all summer (and the chard), I may be swilling down too many drinkable calories. Have to ponder that.

    I also may consider a 30 day ban on alcohol ala Q and Patrick before NE Champs. But this is rather extreme. lol

    Updated October 20th, 2009 at 06:20 PM by The Fortress

    Categories
    Swim Workouts , Planning
  16. In the Hot Seat

    by , October 18th, 2009 at 11:22 PM (Meet Director's Path to Tranquility)
    September 20
    Board of Directors Meeting.


    The board requested that I take the meet directorship again for the 2010 meet. Admittedly in some ways, I would like the job again. There is a satisfaction at running a successful meet where many swimmers enjoy the meet, express gratitude and a desire to return, and do so the next year. And maybe I am afraid that someone else will screw things up, discouraging swimmers from returning again.

    But on the other hand, I would like to swim in the meet as a participant. I found it mentally and physically difficult to do so a few years ago when I tried.

    As meet director, I signed up to swim the breaststroke events. All three races were disasters, with the 200 breast race the worst. I was unable to do a pullout at the last turn, having run out of steam, even though there was plenty at the pool. . .

    This was the year the water temperature clocked in at a tropical 88 degrees. I like to blame my poor races on the water temperature. But it was also mentally hard to run around the event ensuring things were running correctly, and then jump into the hot water warmup lane, loosen up, and swim a race. I decided to give up trying to swim and direct at the same meet.

    The pool manager was told in no uncertain terms that if the water ended up this way again for our meet, we would rent another pool. One thing that Fairfax County pool managers hate more than the seniors complaining about the cold water temperature is the loss of revenue. Since then, that manager has moved on, and new managers for the subsequent meets have been very cooperative and working with us to solve problems (like the water temperature.)

    BOOK OF WISDOM
    Only Superman and Wonder Woman can swim in the same meet they are managing.

    Updated October 21st, 2009 at 12:07 AM by Rnovitske (color)

    Categories
    Planning
  17. a little taper for this Saturday

    by , August 14th, 2009 at 02:23 AM (Swim like an Orca, but faster !)
    I started both a week long taper and started building a shed for our animals this week.
    In a nutshell it was quite a workout, and my legs kept cramping up Monday and Tuesday during workouts. On Wednesday I got a deep cut on a finger, which kept me out of the water Wednesday and Thursday.
    Hopefully I can get a little workout later today to get loosened up for tomorrows meet.
    Its the first SCM meet for the Pacific LMSC.

    Just read this on the Pacific website;
    MAAC SCM MEET
    ALMOST FULL


    "The Modesto Area Aquatic Club's Short Course Meters meet is almost full. They are limited to 120 swimmers and so far 105 have registered. Registration will be open until 11:59 Thursday evening."


    Im signed up for
    100 IM
    50 FR
    50 BK
    50 Fly
    100 FR

    Updated August 16th, 2009 at 03:55 AM by EricOrca

    Categories
    Masters Swim Meets / Events , Planning
  18. Who Has Time

    by , August 7th, 2009 at 04:48 PM (Making Coaching And Swimming Work)
    As I begin to explore my options for offering coaching online to swimmers who are friends and family, with the intention of offering the service down the road to clients, I am rediscovering the most invasive issue for swimmers - life.

    I have long had that problem myself. I either have to work my 'real' job, coach or take care of the humans and canines in my household before I can consider training myself. What makes it easier or more difficult to fit training when we all have to live life?

    Time management.

    One of my swimmers lives in Chicago. She is young, not in a committed relationship, and very energetic. She loves to swim and was totally self motivated to get going with a focused program. Our goal was the Big Shoulders 5K in September - and we had 13 weeks to train her for it.

    After three weeks, she had a busy weekend and broke her stride. We could not connect for our Sunday phone call and subsequently she did not swim Monday morning. Understandable. She made it up that night.

    The following week it was work overload. Then poor timing on our Sunday phone call. Then work again. She began to make herself feel guilty for 'bagging out' all the time. I was constantly assuring her that she had priorities and swimming was last to come into her schedule - so it became first out of her schedule. This was a mistake on my part. I was so busy making sure she didn't have any negative feelings associated with her swimming that I did nothing to address her main problem - time management.

    As coaches; as US Masters coaches, how much pressure do we put on our swimmers to stick with the plan? Can we help our athletes, regardless of ability or commitment level, be better time managers and should that be part of our expertise?

    I believe we can and should. Offering your swimmers advice on time management is beneficial to both the individual and your program. I am not on any one philosophical bandwagon, but there is so much information out there (on the web and in print) that it is relatively easy to learn and understand time management strategies that fit your coaching style, program and group of athletes.

    As I incorporate these and other concerns into my online coaching philosophy, I will post them here. Time management certainly isn't the most critical issue I have, but today its the most relevant.

    This is my first post here and my first blog. My background other than coaching USA and High School Swimming is as a software developer and business owner. Hope you enjoy.
    Categories
    Planning
  19. 2009 SCM

    by , July 20th, 2009 at 02:18 PM (Ande's Swimming Blog)
    My 2009 LCM season & distance training are done. I plan to swim easy this week, train with team Tue & Wed, then Vegas Vacation
    from Wed afternoon till Monday July 27th. Anyone have any Recs for what to do in Vegas?

    SCM season is next.

    I'm returning to sprints, 50's & 100's all strokes including SDK
    Training will shift:

    + no long hard swims with little rest, I'll do gentle aerobic on easy intervals, but mainly
    more fast short swims with lots of rest,
    15's, 25's, 50's, 75's & 100's,

    + weight training, &

    + weight loss.
    Categories
    Planning
  20. Mon Jul 20th, 2009

    by , July 20th, 2009 at 02:13 PM (Ande's Swimming Blog)
    Mon Jul 20th, 2009


    TODAYS SWIM PRACTICE

    woke up late, left house around 6:00 arrived 6:45ish

    LCM
    6:00 - 7:30
    Chris Coached
    Garrison pool
    swam a lane over from my usual lane

    Warmup
    missed it

    MAIN SET

    100 easy

    4 x 200 easy

    4 x 100 easy

    assigned: 4 x 250
    did: 4 rounds of 50 easy / 10 SDK easy speed sprint, swim back to wall / 10 SDK easy speed / 50 easy

    100 easy

    NEXT MEET

    looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events

    this email arrived from Whitney:

    These workouts are for those of you masters swimmers who can't make it to Garrison from 6:00 - 7:30 am.
    We hope to see you back soon and you are always missed.
    Whitney


    Sat 7/18
    Warm-up
    800(75 free/25 NO free)

    Main Set
    200 free @ 2:40-4:40
    2 x 100 free @ 1:20-2:20
    4 x 50 @ :40-1:10
    above x 3
    #1 free swim/ #2 free pull/ #3 kick with fins

    1200
    (100 free/100 IM/200 free/200 IM/300 free/300 IM)

    8 x 50 pull rest:10
    ODD: DPS less than 36 strokes
    EVEN: 4 breaths
    4,200

    Mon 7/20
    Warm-up
    200 free swim
    150 free dragfingertips
    100 catch up
    50 scull
    above x w

    Main Set
    **(Descend 1-4 on all)
    4 x 300(100 free/100IM/100 free) @ 4:30-7:00
    100 IM is strong /free is aerobic

    4 x 200(100 free/100 best NO free) @ 3:20-5:00

    4 x 100 free(50 free/50 best NO free) @ 1:40-2:20

    4 x 250 with fins rest:20
    100 free/100 kick/50 NO free HARD
    100 easy
    4,500

    Tue 7/21
    Warm-up
    200 free
    50 drill
    50 swim
    above x 4 IM order on drill and swim 50's

    Main Set
    20 x 50 @ :40-1:15
    1-4 free-hard interval
    #5 strong swim IM order
    rest 1:00 after each 5th one

    8 x 150 free pull
    1-4 b/e 3rd with 36 or less strokes
    5-8 50 w/ 4,5,6 breaths total per 50

    20 x 50 with fins :40-1:15
    1-4 kick hard interval
    #5 free strong
    rest 1:00 after each 5th one
    100 easy
    4,500

    Wed 7/22
    Warm-up
    100 free/50 fly-SDS
    100 free/50 back-R4L4
    100 free/50 dolphin breast
    100 free/50 tarzan
    above x 2

    Main Set
    36 x 100 @ 1:25-2:30
    1-6 free swim 70 % effort(interval gives you :10)
    #7 FAST
    #8 easy rest 1:00 after
    round #2 free pull
    round #3 fins kick or swim
    round #4 free swim again but 80% effort
    4,800

    Thu 7/23
    Warm-up
    1000(100 free/50 kick on side/100 IM) x 4

    Main Set
    6 x 150 (100 free/25 fly/25 back) @ 2:15-3:45
    400 free pull b/e 3rd rest :30
    6 x 150 (100 free/25 back/25 breast)
    400 free pull b/e 5th
    6 x 150(50 fly/50 back/50 breast)
    400 free pull b/e 7th
    4,900

    Fri 7/24
    Warm-up
    choice for 20 minutes
    Main set-do as a group
    5 x 100 free @ 2:30 hold best average
    500 or less pull(if slower) every 5th 50 4 breaths
    5 x 100 free @ 2:20 hold same average
    500 with fins (50 kick/50 fists closed/150 swim)
    5 x 100 free with fins @ 2:10 hold :05 faster
    500 (100 free/25 IM order)
    3,000 plus warm-up


    Sat. 7/25
    Warm-up
    900(100 free100 kick/200 free/100 kick/300 free/100 kick)
    Main Set
    800 free @ 80 % effort rest 1:00
    3 x 300 with fins (IM/kick/IM) @ 4:30-6:45
    400 free @ 85 % effort rest 1:00
    3 x 200(25 fly/25 back/25 breast/125 free) @ 3:00-4:30
    200 free @ 90 % effort rest 1:00
    3 x 100 best @ 1:30-2:15
    100 free @ 95 % effort
    100 easy
    50 free @ 100 % effort
    50 easy
    4,400

    Updated July 20th, 2009 at 05:08 PM by ande

    Categories
    Swim Workouts , Planning
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