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  1. Tue Sep 6th, 2011 scy

    by , September 6th, 2011 at 11:55 AM (Ande's Swimming Blog)
    Tue Sep 6th, 2011 scy

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:30 - 8:00 dove in on time
    wore new training jammer
    swam with Larry
    Beside Kellie, Mike, Korey, Tyler and Jim

    2 rounds of 300, 200, 100

    Main SET: scy

    4 x 100 fr on 1:20 right into
    3 x 100 fr on 1:15 right into (skipped a 50, sore arms)
    2 x 100 fr on 1:10 right into
    1 x 100 fr on 1:05

    800 IM done 50 k, 50 dr, 100 sw

    4 x 100 k on 1:30 right into
    3 x 100 k on 1:25 right into
    2 x 100 k on 1:20 right into
    1 x 100 k on 1:15

    800 fr build 200's

    4 x 25
    odds no breath
    evens 4 strokes fast

    Upcoming Meets

    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    Swim Workouts
  2. Distance Rules (on Monday and Tuesday...)

    by , September 6th, 2011 at 11:41 AM (Year Three: The Road Back)
    My entire household has had this nasty cold and it looks like its finally my turn. Why oh why do my kids need to share everything?!

    Yesterday, we didn't have an official team practice, so I ended up doing an open water swim with BD's group. The kicker is that everyone in this group except me is doing Big Shoulders or LaJolla next weekend, so they took it easy and only did 2K. So... I went home after the 2K and biked 10 miles - part of my build-up to start racing AquaBikes next summer.

    As for today, here's what we did at the pool:

    300 Warm-Up
    1 x 600 Free on 9:00 pace
    2 x 100 Free on 1:30
    4 x 75 Free on 1:30
    1 x 500 Free on 7:30 pace
    1 x 50 Kick on 1:30
    4 x 75 Kick on 1:30
    1 x 400 Free on 6:00 pace
    4 x 75 Free on 1:30
    1 x 300 Free on 4:30 pace
    1 x 50 Pull on 1:30
    2 x 75 Pull on 1:30
    1 x 200 Free on 3:00 pace
    2 x 75 Free on 1:30
    100 Cool-Down
    Total Yards - 3900

    This was intended as a 4400 yard day, but I was struggling to make the 100s on 1:30 and opted to do 75s instead. Just chalking today up to one of "those" days in the water and trying to stay positive. All in all, I don't feel 100% and can't really breathe through my nose. Hoping this is the worst that my cold will get. My husband was down for almost a week; my older daughter just a day; my youngest just the sniffles. Come on sniffles!

    Hope you stay healthy as the weather takes on a decidedly autumn feel.

    Enjoy your swims!
    Swim Workouts
  3. Waikiki Roughwater, the final chapter

    by , September 6th, 2011 at 10:20 AM (Random Nonsense)
    I hope.


    Plane landed 3 hours ago, so expect this to be slightly less coherent than the previous post.

    Following my separation from the girl pack, there were a couple thin lines of swimmers. I pull over to join the one closer to shore, spent a couple minutes trying to settle into a spot and it didn't really happen. Next thing I know I am 20 yards away from the nearest swimmer heading toward shore instead of the next buoy. This is certainly not where I want to be.

    I am very close to the next buoy, so I head off toward it, but have no idea which direction I should be going. Luckily someone is trucking in the right direction, and then I see a couple more people. Taking off after them, it takes about 200 M to catch them, which finally brings me to the second turn buoy. At this point I am tight with my new friend (aka riding him), and as we come around the buoy I sight the elevator tower on the Rainbow Tower Hilton, and take my own path. About 5M away from my saviour I see him flip over to back stroke to kick me off his a** about 5 strokes too late. No idea if I beat him as we ended up taking different paths to the finish.

    So far it has been wavy, but slow rolling waves for the most part that make it difficult to sight, but does not toss you around. From the last turn to the beach is about 850M and of course the closer to the beach the harder it gets. Very quickly after the turn, the water goes from rolling to chop. An improvement for sighting, not so much for breathing or swimming really. The chop gives way to breaking waves which proved to be more helpful today than yesterday. Then comes the shallow rock formation that brings the undertow to the surface, making 50M or so of the final 150 quite tedious.

    Finally, I clear the rocks and have about 100M to go and can see a few swimmers off to the left and the right. as I get about 10M from shore, maybe 4 feet of water, some from the left swims across me toward the right. I think they were trying to stand too early, as I took a couple more strokes and stumbled forth from the sea.

    Legs don't work too well for running after kicking for an hour, but I manage to stagger to a jog across the finish line.

    1:00:35 131st finish

    I wanted to break an hour, which I thought was a stretch and finish in the top 100. Apparently finishing in the top 100 is the harder of the two. If I had the slightly clue about what I was doing, I could have been 36 seconds faster.

    Some notes:

    - Eney Jones sandbagged. Bib # 185 finished 55. She also kicked my butt.

    - KPN wasn't there. No idea who else looks like KPN that I would have mistaken for her.

    - 2.4 miles is a long swim, I think I would enjoy shorter distance open water swims more.

    - I don't think I will do another OW alone. I need to either learn how to make friends at the starting line or bring friends with me.

    - Flying home after the race and going to work the next day isn't fun.

    Training: Geek said he would be interested in my training, which I thought was too boring to blog. In short, I upped my yardage for my solo swims to greater than 3k for every swim starting in March getting up to 5k using Patrick Cantrell's early season workouts from the workout forums. The full 5k workouts would take 90 minutes, so I only completed about 4 of the PC workouts, then another half dozen or so only finishing 4k of the 5k workouts. In May I started adding more long boring freestyle replacing the diversity of the PC workouts. In mid June and July I did about a half dozen outdoor workouts for sun and heat tolerance. The water in Texas is warmer than what Hawaii was going to have, but the dehydration and sun exposure would both be things I would have to deal with in Hawaii. Mid July I started doing hour swims straight targeting over 4000 scm and did between 6 and 10 leading up to Waikiki. This was all in addition to my 3x/week 3-3.5k lcm team workouts. This resulted in my endurance being very very good and my speed being very very crappy. Josh is definitely the fastest swimmer on the team now.

    Updated September 6th, 2011 at 10:27 AM by qbrain

  4. Tuesday workout

    by , September 6th, 2011 at 08:53 AM (Pete's swim blog)
    Lots of rain last night. We need it but Texas needs it more. Feels like fall already and that's a bit too soon for me. Dave M was killing us on the 1800 yard set today. He kept cruising off and just leaving me in his dust. Dave is faster than me but not that much faster. I kept looking for something I was doing wrong and finally accepted that I was having a bad day. My times were a little off but they weren't that bad. Dave B and I decided to drop our drag suits for the 100s on 1:10. When Dave M didn't do the same, we got suspicious and sure enough, Dave had dropped his a long time ago. Just goes to show why you don't judge your performance by others.


    400 Warm Up

    200 IM - 3:00
    2 x 100 IM - 1:45
    100 Pull - 1:30
    2 x 100 IM - 1:40
    100 Pull - 1:30
    2 x 100 IM - 1:35
    50 Easy

    200 IM - 3:00
    100 fr/25 k/75 fr - 3:00
    100 fr/50 k/50 fr - 3:00
    100 fr/75 k/25 fr - 3:00
    100 fr/100 k - 3:00
    100 fr/75 k/25 fr - 3:00
    100 fr/50 k/50 fr - 3:00
    100 fr/25 k/75 fr - 3:00
    200 IM - 3:00

    100 Easy

    5 Times through
    * 100 - 1:10 (Made 1:07, 1:06, 1:05, 1:05, 1:04)
    * 50 Easy - 1:10

    150 Cool down

    (4250 Total)
    Swim Workouts
  5. My normal cold pool wasn't quite so cold as normal

    by , September 6th, 2011 at 07:40 AM (Mixing it up this year)
    The CCAC was more like 81.8 today. Very unusual for a pool that normally sits at 78. Big difference but it was still better than the 86 yesterday at the Y. I guess I will be complaining today so that maybe they will get the temperature down some.

    Was also somewhat sore from weightlifting with free weights last night. Most of my back, arm and chest muscles were some what sore.

    500 Free
    10x100@1:30 Free w/paddles & bouy
    500 Free kick w/fins every 3rd 25 fast
    2x[1x50@1:00 Free SPRINT held 34's
    ....[1x200@:4:00 Free EASY was around 3:15 on these
    6x50@1:00 Free w/snorkle as 15 meters kick streamline then add the arms
    200 Free EASY

    Total 3000 yards
  6. Monday, 9/5/11

    by , September 5th, 2011 at 11:44 PM (A comfort swimmer's guide to easy swimming)
    Had to swim inside this morning. One of the guards didn't get in on time and no one there to cover the outdoor pool.


    Warm Up (800)
    500 Swim back and free
    300 reverse IM kick/drill/swim by 25
    - All kick on back w/o board, drill was fist and 1 arm

    Back & kick (900)
    8 x 25 back/40
    1 sdk to mid pool then kick on surface, 2 pull, 3 build, 4 swim fast (Repeat)
    200 drill/swim with fins
    kick w/monofin: 6 x 50/1:00
    - #1 body flow, #2 build, #3 fast; repeat
    - fast ones were 29, 27
    8 x 25/30 – increase SDK 1-4
    - went 8-10-12-16dk for each round of 4

    Main Set (1800)
    3 x 100 Free/1:45 ds
    - ave 1:20
    5 x 50 Kick/1:15 mod - strong efforts
    - odds free w/board-57-1:00, evens on back 54-55
    2 x 200 Free/3:45 build each
    - went 2:50, 2:43
    4 x 50 Back/1:00 ds 4
    - 44-42-40-38
    1 x 300 Free/5:00 smooth
    - 4:40
    3 x 50 Brst/1:15 ds
    - 55-1:00 on these
    1 x 100 Free/1:45 smooth
    - 1:22
    2 x 50 Fly/1:15
    - 44, 40
    Warm down
    200 easy

    Updated September 6th, 2011 at 12:16 PM by poolraat

  7. More pool tourism

    To mark the end of summer we had a final outing of the pool tourism club—this time to the Red Hook pool in Brooklyn. It’s another of the 10 NYC public pools originally opened in 1936, and has similar dimensions to the 100 pool I swam in on Thursday—this one is 330’ x 130’, with a maximum depth of 4’. It also features those odd pyramids sprouting up in the middle of the pool. After our swim today, I noticed a 1950s-era picture of the pool in the lobby that showed these as circular ledges that bathers could sit or stand on, and jump or dive from—I think they were topped with pyramids sometime since then for safety’s sake.

    Getting to the Red Hook pool isn’t straightforward—there are no subway stops right near there—but it has become easier since an IKEA store opened on the Red Hook waterfront several years ago. Today I was able to take a Water Taxi ferry from lower Manhattan to the IKEA store, then walk several blocks to the pool from there. On the way I saw a sign for a cow crossing—not something you see every day here in the city.

    The good thing about Red Hook is that there are designated lap swim lanes set up all day long. At most city pools you have to hit the morning or evening lap swim hours if you want to actually swim. At Red Hook the lanes are set up the short way, so each length is about 40 meters long, rather than 100m. There are no lane lines, so swimmers tend to regard the black lines on the bottom as lane dividers, and circle swim between rather than around them. My group of 4 shared a lane with a couple of other polite swimmers for most of our session. Here’s what we did:

    400 mcm (medium-course-meters) warmup

    80 dolphin dives
    80 breaststroke

    80 one-armed fly, alternating arms
    40 fly
    40 one-armed fly, alternating arms
    40 FR with dolphin kick
    40 BK with dolphin kick
    40 corkscrew with dolphin kick

    40 breaststroke, alternating 3 strokes w/ dolphin kicks 3 w/BR kick
    40 twirly breaststroke
    80 BK/BR

    320 FR catch’em swim (swim until first swimmer catches last)

    (I’m probably leaving out about 4 x 40 other drills/play I can’t remember)

    320 warmdown
    80 dolphin dives

    Then we got out, visited the sprinkler area (those were cold—no wonder no kids were playing in them!), then got dressed and headed over to the food trucks.

    As wonderful as the pool was, the food trucks were actually what drew me to today’s outing—my friends had been exclaiming over the pupusas they ate out here since last summer. We found the right truck, and I ordered a couple. Pupusas are filled cornbread treat, and ours were served with a red cabbage slaw. I went for the plantain-cheese and the chicken varieties, and both were wonderful. A strawberry shake completed the food-truck feast. If triathlons were composed of swimming, eating, and napping, that would be my sport.

    It was a beautiful day and a fun outing with friends. I was glad to get in a final outdoor pool swim to celebrate the end of a nice summer.

    My last two outings have allowed me to add a couple more pools to my NYC list--here's the updated version (and thanks to pwb for the idea!):

    New York City pools I’ve swum at (asterisked = outdoor pool):

    1. West Side Y (25 yd), W. 63rd between Bway and Central Park West
    2. West Side Y warm-water pool (20 yd?)
    3. Riverbank State Park indoor pool (50M), W. 138th Street on the Hudson
    *4. Riverbank State Park outdoor pool (25yds)
    5. Asphalt Green competition pool (50M), E. 91st and York
    6. Asphalt Green warm-water therapy pool (15m?)
    *7. Asphalt Green outdoor pool (25yd, now gone)
    8. John Jay College Pool (25y) 59th and 10th
    9. Baruch College Pool (25m) 24th and Lex
    10. City College pool (25y) W 145th and Convent Ave.
    11. Columbia University (25y) 116th and Bway
    12. NYU Palladium pool (25y x 25m) 140 E. 14th St.
    13. Vanderbilt YMCA (25y) 224 E. 47th
    14. Chelsea Rec Center (25y) W 25th between 9th and 10th
    15. New York Athletic Club (25y) Central Park South @ 7th Ave.
    *16. John Jay Park Pool (48y) E. 77th and York
    *17. Hamilton Fish park pool (50m) Pitt and Houston Streets
    18. Reebok Club pool (25y) 67th and Columbus
    19. Chelsea Piers (25y), W. 19th Street on the Hudson
    20. JJC pool (25y), 76th and Amsterdam
    21. Manhattan Plaza (25y), 43rd and 10th

    1. LIU—Brooklyn (25y) Flatbush and DeKalb
    2. St. Francis College pool (25y) Brooklyn Heights
    *3. Red Hook Pool (40m)

    1. Lehman College pool (50m)
    *2. Van Cortlandt Park pool (50m)
    *3. Corona Park Pool (100m)

    1. Flushing Meadows Corona Park pool (50m)

    Staten Island
    1. Wagner College pool (25y?)
    *2. Lyons pool (50m)

  8. 9/5/11

    An expected light crowd tonight which was expected. Only six of us showed up for practice. I got my own lane and a lot of extra coaching attention. Because of the slower intervals I was able to play with my stroke technique a little and get instant feed back from coach.

    400 (200 free/100 IM drill/100 choice)

    6 x 50 kick @ 1:20
    4 x 150 w/bouy @ 2:30
    5 x 50 kick @ 1:15
    4 x 150 w/bouy @ 2:20
    4 x 50 kick @ 1:10
    4 x 150 w/bouy @ 2:10
    3 x 50 kick @ 1:05
    4 x 150 w/bouy @ 2:05
    2 x 50 kick @ 2:00 (AFAP)

    200 w/d

    4000 scy

    I felt long and very consistent. One of my teammates was really pushing me throughout the evening so that was fun to race him all night.

    I am now officially entered for my first 400 IM ever. I have two months to get my self phyically and more importantly mentally ready for it. My "strategy" is as follows.

    Fly: Survive without panicing. This is by far my worst stroke.

    Back: Build this as much as I can without completely draining my legs.

    Breast: Push this while remaining long.

    Free: Give it all I have left in the tank.

    This will definitely be a learning swim. My strategy may not be the best but I don't really know what to expect. I will evaluate the splits and how I felt to hopefully do it again.
  9. Waikiki Roughwater

    by , September 5th, 2011 at 08:55 PM (Random Nonsense)
    I am pretty tired and typing this on an iPad, so this blog post will suck more than usual.

    At some point in the past I must have quaffed too much Pinot Noir and came up with the great idea to swim the Waikiki Roughwater, planned the trip, trained for it and flew to Hawaii. My hotel is situated at about the mid point of the course, and as I was walking to the start yesterday for a prerace swim, I was wondering who in their right mind would want to swim that far. I wasn't sure I wanted to walk that far.

    After walking halfway around the island, I arrive at San Souci beach and see others getting in their prerace practice. This is good, I won't be swimming alone, so if a shark attacks or a current drags me out to see, some one can report the insident to LW who is sunning herself on the beach.

    As far as I can tell, people are just swimming instead of swimming somewhere specific, like where the buoy might be the next day, so I pick a buoy well offshore and swim out to it, even though I have no idea what said buoy represents.

    It represents shallow reef. TURN BACK!

    Obviously I survived.

    Getting back to shore is pretty easy with the help of waves.

    Speaking of waves, last year I was in Waikiki actually enjoying myself over Labor Day weekend and the water was like glass. Surfers just sat around waiting for even the smallest wave, and the water was crystal clear.

    This year was non stop surf and clarity of about 2 feet.

    After being washed ashore, it was time to trek to the finish, about 2 hours walk depending on the route. I have seen all the side of DeRussy Park which is only ten minutes further than the finish. Then through the maze of shops that is Hilton Hawaiian Villiage. Finally we find the finish area and agree that walking alone the beach would actually be faster.

    I pick another random buoy, swim out to it uneventfully as it seem to be a boundary marker for a channel, and make my way back in.

    Somewhere I read that you should site off the Rainbow Tower of the Hilton. So I followed that 40 story rainbow back, and on the way in I find myself above shallow rock maybe 4 feet down, which has a very strong back current at the surface, until a big wave comes and slams me forward. This section of rock is only 50 m at most so I haul ... not wanting to experience the next big wave while above it.

    Safely back ashore, it is time to atoll to the hotel and pretend to be on vacation for the rest of the day... shopping. :rollseyes:

    After a wonderful nights rest, it is race day! At 3am...

    Aquageek advised me to eat a large breakfast so off we went to Starbucks and McDonalds for a latte, cimmanmon swirl cake and egg McMuffin. That brings us to 5am, where I then sat on the lanai pondering WTF I signed up for this and stressing about dying at sea.

    Truth be told, my number one worry is being miserable on the flight home. After yesterday's swims, I am not too concerned about finishing.

    We make our way down to Sans Souci about an hour before the start and get someone from the incredibly well staffed bag service table to tell me how to checkin. Get your number, get your chip, easy. Go to get my number written on me in marker. Nope, wrong place. Go get the little kid next to that board on the ground to write your number on your hand first. Ok, step one was easy enough but if anyone found step one with being pointed directly to this 4' tall hand numbering kid working by himself, they should buy a lotto ticket. Every other step had at least 5 people standing around waiting to help with signs high up on trees. It was pretty funny.

    After that, got my numbers and my chip and headed to the shore. I see Eney Jones, and to my horror see I have a number much lower than hers. Oops.

    I line up behind Bobby Patten (whose number is thankfully much lower than mine and I start to hope Eney sandbagged her time), Eney Jones and KPN. At least I know if I follow these 3 I will be headed in the right direction.

    3 minute warning is announced, KPN is chatting with someone, I am zoning out, BOOM! The canon goes off, several oh ***** followed by running into the water.

    Out to the first buoy, about 700m, is just an attempt by everyone not to kill anyone or be killed. I started on the outside and try to stay there following the pack more than sighting my own swim.

    Around the first buoy things self organize and the long stretch to the final turn is for the most part good.

    For the most part. At one point I sync up nicely with a girl half my size and probably age as well. She is leading a small group that I was drafting off of and made my way even with her. Everything was going swimmingly until the girl (not so little) decided to swim over the top of me to over take the group. I lost the group after that.

    Not much more to tell but I have to head to the airport now. I will finish later.

  10. Monofin Monday, Sept. 5

    by , September 5th, 2011 at 07:17 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    5 x 100 backstroke w/turtles @ 2:00
    12 x 25 shooters w/monofin
    4 back/4 belly/4 twirling

    Speed Sets:

    4 x 25 w/monofin
    -- 12.5 burst + 12.5 easy
    50 EZ

    6 x (50 AFAP + 50 EZ) @ 3:00
    -- did dolphin kick on back with monofin
    -- went 21 high-22 low
    -- would have done more recovery, but it's hard to swim slowly with an MF on
    -- horrible flip turns on the first few, but then got my kick count down
    -- my monofin fell off once when pushing off and once on a flip turn. so I gingerly pushed off all the walls and was paranoid about losing it.
    -- hadn't used the MF in awhile and it is definitely hard on the ankles (though great for making them flexy)

    Warm Down:

    4 x 150 w/paddles
    50 scull + 50 kick + 50 free
    50 EZ

    Total: 2750


    My favorite Finis Shooter monofin,, has been missing for many months. I've tried using my Finis Trainer 2 monofin,, but I don't like that one nearly as much and it's better for long course. I tried the Finis Foil monofin, but that is a monofin imposter! I hated it and promptly returned it -- it's worse than using two fairly stiff fins, very floppy. So I had no choice but to re-order my fave. Hadn't used it in so long that it felt somewhat strange. It's the same size I had before, but seems bigger now. I'd like to start using it more frequently for the short course season this year. Much more fun to do shooters with the MF than fins! Plus, it's easier to work the kick both ways with an MF.

    I was pleased I managed to do a decent sprint set. I didn't have much enthusiasm going in, and the pool was pretty crowded. I warned my lane mate to stay on his side or else risk injury.

    First day of school for my girls tomorrow! But still in mourning for Fort Son.
    Swim Workouts
  11. Mon Sep 5th, 2011 scy 5300

    by , September 5th, 2011 at 05:48 PM (Ande's Swimming Blog)
    Mon Sep 5th, 2011 scy

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    7:30 - 9:00 dove in on time
    wore new training jammer
    swam with todd
    Beside Kellie, Marcio, Jim, James Fike, Mark & Larry

    500 till 6:40

    Main SET: scy

    48 x 100
    2 rounds of 7 fr on 1:20, 1 non fr, 1:00 break
    2 rounds of 7 fr on 1:15, 1 non fr, 1:00 break
    2 rounds of 7 fr on 1:10, 1 non fr, 1:00 break

    100 fl fast
    Went 59
  12. 09/05/11 Labor Day 5000

    by , September 5th, 2011 at 02:19 PM (Workout Swimmer)
    Slept in and missed ATAC workout this AM - confused by weather report - coulda sworn that it was going to get rained out, and then it didn't rain until 4pm! Went on my own at 11:30 when the pool opened to the public, and swam until 1pm, cuz the kids were coming over.

    600 back/free
    600 pull
    8 x 50 kick w/zoomers on :55
    100 easy
    3 x 7 x 100's
    first 7 w/bouy on 1:30
    second 7 swim on 1:25
    third 7 pull w/feet tied on 1:25
    100 easy
    4 x 250 - 50 fly, 50 free, 50 back, 50 free, 50 kick (w/zoomers)
    100 easy

  13. Y water too hot but the only pool open so....

    by , September 5th, 2011 at 02:11 PM (Mixing it up this year)
    The temp was at 86 way to hot to push for any length of time.

    10x100@1:45 Free
    500 Free kick w/fins
    10x50 IM order from dive sprint to 15 meter mark then easy free
    300 Breast kick w/fins
    4x50 Free w/snorkle streamline kick to 15 meter mark then add arms
    500 Free broken 1,2,3,4,1,2,3,1,2,1
    100 choice easy

    Total 3100 yards
  14. Monday, Sept. 5, 2011 5:00am Labor Day Swim

    by , September 5th, 2011 at 10:21 AM (Fast Food Makes for Fast Swimming!)
    I had big intentions of making a full 2 hours this morning, but I kicked my butt so hard in the first half of the workout that I had to cut it short. Too physically exhausted now.
    Good thing I have to work now...on Labor Day! That's the joy of being in the maintinence work. I get to work while others are at play. At least I still get to's what keeps me sane.

    500 Free
    400 Free Pull
    300 IM Drill
    200 Kick w/ board (it was at this point that the other swimmer finally started hopping in the pool)
    So I scored a 1200 for my "count the yardage" game.
    100 Free

    Workout design borrowed from Ghat Tuy: (no breaks till the end)
    4 x 150 Free @ 2:00 (1:47s)
    4 x 125 Free @ 1:35 (1:29s)
    4 x 100 Free @ 1:15 (1:10/1:11)
    4 x 75 Free @ :55 (:51/52s)
    4 x 50 Free @ :40 (:35s)
    4 x 25 Free @ :20 (17s?)

    100 EZ Kick

    Round 2: (IM Order)
    skipped the 4 x 150 (this was for time constraints)
    skipped the 4 x 125 (and because I didn't want to feel the pain )
    4 x 100 @ 1:30 (1 each stroke)
    4 x 75 @ 1:05
    4 x 50 @ :45
    4 x 25 @ :25

    200 Free Pull
    100 EZ
    5000 Yards in 90 minutes
  15. TS Lee Workout

    by , September 5th, 2011 at 10:00 AM (Pete's swim blog)
    I'm not sure if it is a tropical storm anymore and we are so far north, there are hardly any winds from this system but there is plenty of rain. The big trick was finding a pool open early on labor day morning. We ended up at a community 25 yd pool which was pretty nice. No lane ropes but there were at least lane markings. Since there was nothing to buffer the waves, I went without a drag suit. About half way through some joggers ran by and stared at us like we were nuts. Really!!? At least we intended to get wet. Got a good hour and a half in.


    400 Warm up

    2 times through:
    * 25 bk/75 fr - 1:40
    * 25 bk/75 fr - 1:35
    * 25 bk/75 fr - 1:30
    * 25 bk/75 fr - 1:25
    * 25 bk/75 fr - 1:20

    25 Easy

    1000 Relay (Target 9:00; we did 10:12 to 10:20) Just to choppy to make any really fast times. 3 teams of 2 (everyone did 500 yds).

    25 Easy

    4 times through
    * 100 - 1:10
    * 50 - 1:10
    2 x 100 - 1:10

    10 Minutes easy Fly down/bk kick back (I did 550 yds)

    10 x 100 - 1:30 (25 fly/75 free)

    (4300 Total)
    Swim Workouts
  16. Week of 8/28/11 - 9/3/11

    by , September 5th, 2011 at 12:51 AM (An Uber Clydesdale Swimmer's Journey)
    A new week is upon us, so it's time for my first blog about my swim workouts.

    2300 SCY - The main set consisting of nothing but 50s was crazy! It seemed like it was one sprint to the next. I was able to make the intervals, but man I was really pushing it hard. The great part was we had a lot of new faces. The team is continuing to grow.

    2800 SCY - Coach really changed things up today. Our warm up set almost seemed like a warm up set and a mild first set. Tonight's workout was almost my longest (which is 3000 SCY). I was finishing my cool down as the lifeguards were blowing their whistles for the closing of the pool.


    2600 SCY - Friday's workout had an even longer warm-up but I really enjoyed the whole workout. I liked that I was able to get some breaststroke in, and even made coach happy with a few laps of butterfly.

    Go The Distance progress
    45.4 miles

    No matter how much I try and how hard my coach pushes and encourages me, I can't seem to get the hang of doing butterfly for any more than one lap. He says I have a good stroke, and even says it's better than his.

    I either don't do it, or it's 100% sprint. Anything in between and my stroke becomes bobbing for apples. On Friday we had to do a 200 IM and I was spent by the first lap of the butterfly. I can pace myself with the other three strokes, but there is something about fly that makes me crazy!

    Other news, this time good news, hopefully!
    Apparently the pool manager is looking to put together a masters water polo team, so I hope we can get enough people to make it fly. I'd love to get into the pool once a week and play some water polo. It was my other sport of choice in high school and the sport I love to watch (in person or on tv).

    If you are in the Fontana/Rancho Cucamonga/Ontario area and you'd like to join us, let me know. It'll be a fun way to spend a Sunday.


    Updated September 6th, 2011 at 10:27 AM by tuna

    Swim Workouts
  17. Sun Sep 4th 2011 Postal 5k

    by , September 4th, 2011 at 11:53 PM (Ande's Swimming Blog)
    Sunday Sep 4th 2011 Postal 5k

    Sat Sep 3rd did not swim took the day off

    I've been sick this past week,
    stayed out too late last night, but decided to go ahead and do the 5k
    swam steady but didn't kill it.
    Took 2 20 breaks At 2400 & 4k

    Tyler timed me using his cool iPhone app & emailed

    Pool: Texas Swim Center, Austin TX
    Swimmer: Anders M Rasmussen
    USMS Number: 431J-02P06
    Start: 2011/09/04 @ 12:08:50 CDT

    Splits for Anders M Rasmussen

    100 * * 1:13.04 *1:13.04
    200 * * 1:17.93 *2:30.97
    300 * * 1:18.15 *3:49.12
    400 * * 1:18.41 *5:07.53
    500 * * 1:18.38 *6:25.91
    600 * * 1:17.67 *7:43.58
    700 * * 1:17.78 *9:01.36
    800 * * 1:17.31 *10:18.67
    900 * * 1:16.84 *11:35.51
    1000 * * 1:17.62 *12:53.13
    1100 * * 1:16.67 *14:09.80
    1200 * * 1:16.69 *15:26.49
    1300 * * 1:17.48 *16:43.97
    1400 * * 1:16.65 *18:00.62
    1500 * * 1:16.85 *19:17.47
    1600 * * 1:16.93 *20:34.40
    1700 * * 1:17.40 *21:51.80
    1800 * * 1:17.70 *23:09.50
    1900 * * 1:17.96 *24:27.46
    2000 * * 1:17.63 *25:45.09
    2100 * * 1:17.48 *27:02.57
    2200 * * 1:18.08 *28:20.65
    2300 * * 1:18.11 *29:38.76
    2400 * * 1:18.53 *30:57.29
    2500 * * 1:46.46 *32:43.75
    2600 * * 1:17.08 *34:00.83
    2700 * * 1:18.43 *35:19.26
    2800 * * 1:18.56 *36:37.82
    2900 * * 1:18.65 *37:56.47
    3000 * * 1:18.47 *39:14.94
    3100 * * 1:18.75 *40:33.69
    3200 * * 1:18.77 *41:52.46
    3300 * * 1:18.96 *43:11.42
    3400 * * 1:19.05 *44:30.47
    3500 * * 1:18.96 *45:49.43
    3600 * * 1:19.05 *47:08.48
    3700 * * 1:19.39 *48:27.87
    3800 * * 1:19.39 *49:47.26
    3900 * * 1:19.33 *51:06.59
    4000 * * 1:18.89 *52:25.48
    4100 * * 1:41.75 *54:07.23
    4200 * * 1:18.70 *55:25.93
    4300 * * 1:19.41 *56:45.34
    4400 * * 1:19.12 *58:04.46
    4500 * * 1:19.31 *59:23.77
    4600 * * 1:18.79 *1:00:42.56
    4700 * * 1:19.03 *1:02:01.59
    4800 * * 1:19.08 *1:03:20.67
    4900 * * 1:18.20 *1:04:38.87
    5000 * * 1:17.89 *1:05:56.76
  18. Sunday, Sept. 4

    by , September 4th, 2011 at 07:08 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    6 x 50 single arm drill @ 1:00
    10 x shooter on back

    Main Sets:

    10 x 50 w/fins @ 1:15
    15 burst dolphin kick + cruise kick
    50 EZ
    10 x 50 w/paddles @ 1:15
    odds = front scull
    evens = torque drill
    50 EZ
    10 x 50 w/kickboard & fins @ 1:15
    dolphin kick 12.5 down to bottom of pool + sprint flutter kick to wall + 50 cruise
    50 EZ

    Total: 2800


    Just a short workout after a long weekend. Taking Fort Son to college was much harder than I envisioned. He is in good hands, and I don't wish for any alternative. But I feel like the family unit is irrevocably altered. His room is strangely neat, but very empty.
    Swim Workouts
  19. Lake Quassapaug swims

    Yesterday I drove with a couple of friends up to Lake Quassipaug in Connecticut (about 90 minutes northeast of the city) for a series of open-water races. It was a pleasant and easy trip up, and once we found the lake I marveled at how beautiful and peaceful it looked. During check-in I finally got to meet Sydned from the forums, who is as delightful and friendly a person as you will find. After check-in I hung out for a bit, had some sports drink, changed into my suit (my MIMS relay partner John and I both wore our matching fish-and-cupcake suits from that event), and got in the lake for a little warmup.

    The water was clear, the bottom wasn’t very mucky at all, and there were lots of palm-to-hand-sized fish swimming around in the shallows. Water temp was 73, and it felt great as I stroked out from the beach to the first buoys and back. I floated around for a bit looking at the cottages and trees around the lake’s perimeter and feeling happy about getting to swim in such a beautiful setting. I was feeling very mellow, and actually a little unenthusiastic at that point about the idea of racing—part of me just wanted to swim happily in the lake without crowds around me, enjoy the scenery, and not worry about who could go faster. When I told Rondi this, she pointed out that I could always swim well out from the buoys to avoid being in a pack of swimmers, and that made me feel better.

    After a little more swimming around I declared myself warmed up and headed towards the beach. The first race of the day was also the longest, a 3-miler (two clockwise loops around a ¾-mile straightaway marked by 6 buoys, then a short finish around a dock and onto the beach). The race director called everyone into the water one-by-one, by name and number, sometimes with brief remarks. The race had 80-something swimmers, so this took a bit, but it was sweet, and since it was done for all 3 races of the day I ended up knowing a lot of my fellow swimmers by day’s end.

    I didn’t quite realize before the first race that wherever I was standing while others were making their way into the water would be where I was at the start—I was assuming we would all go out further or something to line up for the gun. So at the start of this race I was more in the middle of the pack than I’m used to, and was being tentative to boot—a bad combination. I got a little pummeled by those around me before I could work my way over to the edge side of the field. Once there it took me a ways to start feeling calm and content in the water, but once I did I started passing all those who had started the race so aggressively—I think I passed about 20 swimmers on the first 3/4 –mile straightaway, and was able to cut gradually into the turn buoy and make my way around it without having anyone right with me.

    Once around the buoy, I passed a few more swimmers, then caught up with a couple of other women. I swam between them for a while, but was having more contact than was comfortable with the woman on my left. I couldn’t go any further to the right, since there was a swimmer there, so I sped up to try and get clear of them. That got me past the swimmer on my right, but the girl on my left stayed with me. The buoys were on my right, though, and as we approached the next buoy I had to choose between being more forceful about making enough space for myself to avoid a buoy collision, or simply dropping back and putting myself on the other side of my companion. I chose the latter, and was more comfortable swimming out a little further from the line of buoys with my fellow swimmer on my breathing side.

    Soon after that I was alarmed to come across a swimmer floating on his back right in our path. My new swim buddy swung out wide to avoid him, and I pulled up and switched to breaststroke to ask if he was ok. He was just adjusting his goggles. After he resumed swimming I drafted on him for a while, and we both got past the girl I had previously been swimming with. He was a fast swimmer, and got a little ahead of me, but at the end of the second straightaway he stayed very close in towards the buoy line instead of swinging out left towards the dock we had to turn around at, so I got ahead of him there.

    The third straightaway was pretty uneventful—I could see a group of swimmers a ways ahead of me but couldn’t catch up to them, so swam by myself most of the way. By this time I was feeling good and had gotten my enthusiasm for racing back. Towards the end of this stretch, though, I mistook the next-to-last buoy for the last one, and turned around too early. After a few strokes, I realized my mistake, confirmed it with a few strokes of backstroke, then reversed course. By that time the two girls and the guy I had passed on the second straightaway were once again ahead of me. I could see them all in a clump about 15 yards ahead of me, but they were headed to the wrong side of the turn-around buoy. They had to reverse course at the last minute, so by the time I rounded the buoy I was right on their feet.

    Then I decided to swing well wide of the buoy line on my last straightaway—no wrestling with anyone this time around! Plus I knew from my previous lap that the dock we had to round at the end was a little left of the buoy line anyway. On this last ¾-mile stretch I was feeling good in the water, and able to just enjoy the sense of being in the beautiful lake on such a gloriously sunny day. I might have enjoyed this too much, and not paid enough attention to the buoy line, because I drifted out further than I intended. I could see the three swimmers who had been ahead of me—I was swimming parallel with them, only 10 to 25 yards away, and I gradually passed them one by one as they separated from each other. As I neared the finish I had to work to get in closer to the dock, and I could see the lead swimmer from that group converging towards the same place from the other direction. I was ahead of him, but he had picked up the pace and it was clear that he was closing in on me. I had to switch to a six-beat kick for the final 200 yards or so of the race to hold him off, and then just barely. I was pretty spent once I was done.

    With one race behind me I was now into the whole racing thing, and looking forward to the next one—a 1.5-miler (just one loop of the course). There was time between the first two races for some food and stretching. (There was also free ART and chiropractic work available, but my body was feeling pretty good, and in the absence of any particular problem areas that needed attention I preferred my familiar stretch routine to letting strangers work on me). They also did raffles and awards between each race. I ended up first woman in my age group (actually second, but my friend Rondi got bumped out of the age-group awards because she was one of the top three overall). There was also a little intramural competition going on within our Brighton synchro squad—sadly, the boys (John and Dave) ended up beating the girls (me and Rondi) on cumulative time, despite Rondi’s stellar performance.

    As the next race approached I got in for a little warmup, chatted with some fellow swimmers, then it was time for the whole everyone-in-the-water-one-at-a-time drill. This time there were 130-something swimmers, and we entered the water numerically. I was number 8, so I had plenty of time to stand around in thigh-deep water chatting. There was definitely a sense of camaraderie among those of us who were back for our second race of the morning. I was also careful to position myself all the way to the left of the field, near the front. That way I only had to clear the 15 yards or so of laneline that marked the start chute before I could swing out left and avoid the crowd.

    That strategy worked well. After the gun I didn’t get trammeled, and I made my way gradually from the far left of the course towards the buoy line. As in the first race, I passed a ton of swimmers, but never felt boxed-in or crowded. On the way back I again swam wide, and was parallel with several swimmers for a while on the way back to shore. I thought I recognized Sydne at one point, and at the finished she confirmed that we had swum together for a ways on the back stretch. Sighting seemed difficult on the way back—there was some glare from the sun, and I kept on confusing orange vests or gear on the kayaks with the yellow/orange of the buoys. (It didn’t help that my amber goggles make it difficult to distinguish yellow and orange). There was a bit of chop in this direction, and it seemed like there was a left-to-right current—I kept on having to readjust my line rightwards. (The lake is spring-fed, so it’s possible there’s some current).

    Towards the end it was clear that I wouldn’t have anyone nearby to try to pass or hold off at the finish, so I just swam strong into the chute. It was nice not to have to kick or sprint in! I quickly went over to another part of the lake to warm down, then stayed in the lake a little bit to float around and watch fish. So beautiful!

    Sometime during the race the event's wonderful volunteers had swapped the breakfast spread for a lunch spread. I had a hotdog and some pasta salad and watermelon. There was another raffles-and-results session—this time around I got second in my age-group, switching places with Sarah, whom I had barely edged out in the 3-miler. During the second half of the 1.5 race, when I was feeling tired on the way in and having difficulty sighting, I told myself that it could be my last race of the day if I wanted it to be, but once I finished and had some food and rest I very much wanted to do the last ½ miler, to complete the 5-mile triple.

    I barely had time to warm up before they started lining us up for the swim. This field was a little smaller, and there were some very young kids swimming it—10 years or so—who were very cute. All but 2 of the buoys had been removed to make a shorter ¼-mile out-and-back course. I lined up in the same lucky spot from the last race, and again made my way out smoothly and easily to the turn buoy.

    I picked up the pace a bit after the turn—I thought of this like a pool 800, and my goal was to negative-split it. After a bit I saw Dave stroking nearby, and we swam the last 250 yards or so of the race together. Once across the line I was happy for the day of racing to be done, but wanted to savor the lake a bit more before getting dressed. I swam and floated and watched the fish play, did some synchro, then got out and changed. We settled in for more raffles (I think everyone at the swim was a raffle winner of some sort—lots of hats and watches from Timex were given out). Then they did final awards, and I won my age group again.

    There were a lot of impressive swims for the day—young Abby Nunn from Virginia was the overall winner in every race by impressive margins, and set course records in two of the three. My AGUA teammate Karen Einsidler finished among the top-three women in every race, and was second woman overall in the cumulative 5-mile time. The race organizers did a great job on all fronts—the course was well marked and explained, things ran safely and smoothly, and the food was ample and delicious. This was just a super-friendly event, with the format providing ample opportunity for meeting and socializing with other swimmers. It was a delightful day, and I’m glad I went!
  20. PV

    by , September 4th, 2011 at 12:27 AM (Elise's Fitness Fun)
    Personal victory for me this week. I was able to get in 3 runs and 3 swims. Although the swims and runs were short, I'm still glad I was able to do it. It has been a couple of years since I've gotten 3 runs and 3 swims in one week. Sad to say that I have not leaned up so far as I have hoped. I just love all the wrong kind of food.

    Here is the swim I did today:

    300 swim
    200 kick
    100 pull

    4 x 75 with fins on 1:45 - one of each stroke: 25 uw/25 kick/25 swim

    100 easy

    Right after the swim, got my dog and went out for a 2.5 mile run. Somewhat challenging as it was already 94 degrees. I'm ready for it to cool down!