Back was more like my normal sore not the real bad that I had last week. Now I am loosened up and ready for a good day.
3x50@:10RI as 25 scull + 25 drill w/snorkle
3x50@:10RI tempo kick
4x50@1:00 free last one EZ
5x200@4:00 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers went 3:20, 3:14, 3:13, 3:08, 3:00
100@2:00 kick w/zoomers
50@1:00 kick AFAP w/zoomers went 40
100@2:00 kick w/zoomers
50@1:00 kick AFAP w/zoomers went 41
100@2:00 kick w/zoomers
400 free w/snorkle & paddles every 4th lap torque drill
100 breast kick
100 free EZ
total 3000 yards
So, I'm much more of an endurance junkie, but I also know that I have to mix in sprint work every now and again to be able to hold faster times for longer distances. Friday I had intended to do an easy 2-3,000 yards. I did a bunch of drills and some easy freestyle, then my friend Scotty showed up. He was doing some interval 200s and was starting to struggle, so I decided to pace him a bit. I did the last 100 with him (that's about how far I can keep up with him when he's doing his fast 200s. We finished right about the same time and he said "whoa, you're flying... what's up?" I didn't really think anything of it, but he said our split for that 100 was about 1:20. That's really fast for me. On his next 200 I told him I would swim the first 100 and the last 50 with him. I came in at 1:18, a new PR for me. Anyway, I managed to help motivate him through the rest of his set and get some unexpected speed work in; it was fun. I finished the day with 3000 yards.
Saturday, I swam a slow 5000... my distance day. I probably came in at 90 minutes.
Today, feeling a little stiff from the last few days, I went in to swim some EZ freestyle just to loosen up. I met Scotty again and since we're doing the WI Masters SCM meet next Saturday he agreed to help me with my starts. Now that I have the flip turns down it is time to add the final piece so that I don't embarrass myself too badly at my first meet. I've never gone off the blocks before at the pool (and I haven't started from any blocks whatsoever since my high school track days--25 years ago this spring!). Scotty was really good about giving me pointers, so now I'm not as intimidated by going off the blocks. I decided I wanted to know what the difference in time might be between going off the blocks and a push start, so we timed a 50 free. I came off the blocks OK, nothing spectacular (but no belly flop either) and nailed the flip turn at the other end... other than that I just tried to relax and keep my turn over high. I hit the wall and Scotty said :31. That's five seconds faster than my fastest 50 free (that I can remember), so I was pretty stoked about that. I'm looking forward to seeing what I can do in the meet with a racing start off the blocks.
GTD: I'm at more than 496 miles for the year now. Still in the top 20 for age group and closing in on the 500-mile goal!
Another good day of swiming for me. Today had three of my favorite events (2IM,2BK,400). Entered with times from last year to compare with this year.
Entered w/ 2:58.85 Went 2:56.70
-Happy and a good way to start out.
100 Breast (22 min later)
Entered w/ 1:32.54 Went 1:29.19
-Wow, another really good br drop. PB
200 Back (23 min later)
Entered w/ 2:59.86 Went 2:57.30
-I haven't had a good 2bk in awhile. Not a PB but will definitely take it.
200 Mens FR (10 min later)
-Low 31 I think. Not a sprinter but there were only 4 guys from our team there. Love relays!
200 Mixed MR (40 min later)
-Went bk and was a mid 38. 50 back is one of my worst events. Still love relays though!
400 (about 15 min later)
Entered w/ 5:45.31 Went 5:32.89
-Thrilled with this! Last of 14 swims and in my mind was ready to head home. PB
There was some great talent at this meet that made me look really slow. Very well run meet and friendly faces all around. Glad to be back at the beach with the family.
Time to prep for the SCY meet in Feb.
Sun Dec 2nd 2012 Meet Day 2
400 Medley Relay
200 - 239 Men
Going into the meet, My guess times for this relay were
AR 61.9 DG 66.9 JS 61.9 MV 53.9
Here's how it turned out
BK 1:00.40 29.38 31.02 1:00.40 Me
BR 1:05.60 30.91 34.69 2:06.00 David Guthrie
FL 1:01.22 28.28 32.94 3:07.22 jim Sauer
Fr 0:52.46 24.78 27.68 3:59.68 Mike Varozza
we were shocked & psyched,
the previous WR was 4:09.2
here's how things went last year
50 BR 32.40
Pretty good time, think I was 2:14 last year
2 IM & 50 FL were back to back
Last event did it for the heck of it
Event 55 Men 45-49 800 SC Meter Freestyle
Regional: 9:35.13 * 12/2/2012 Anders Rasmussen
1 Rasmussen, Anders 49 TXLA-ST 9:35.13*
Updated December 4th, 2012 at 03:19 PM by ande
I had a nice but short swim at Brighton Beach today. I had been very lucky to get in a 5-mile swim a couple of days before Hurricane Sandy struck in late October, and this was my first time back there to swim since. The water has dropped to 46 degrees—more than 10 degrees lower than the last time I was in—and my body hasn’t had a chance to acclimate to the lower temps, so I decided that I would be conservative about how much time I spent in the water today.
The train ride out was an adventure, and was punctuated by several unexpected changes of trains and a 40-minute wait at a station in Brooklyn. Luckily I had a fellow CIBBOWS swimmer keeping me company—Pauline and I found each other while waiting and had a nice chat. Finally we arrived at the beach, where we found a half-dozen swimmers getting dressing and shivering after their swims, and a couple of others still in. The foggy day was mild in comparison to recent ones, with air temps in the low 50s. I chatted a bit while getting prepared to go in, then headed out into the water.
It was cold. Walking into the water just plain hurt. I took my time getting in, and after my feet and legs numbed up a bit I found the courage to put my head in and start swimming. Once I started stroking it was better—wading in and dunking really is the hardest part! I swam towards the big jetty to the east, and after a few minutes began to feel a nice warmth suffusing my core and eventually spreading to my face. It really felt as though I were swimming over hot springs. I’ve had that reaction to swimming in cold water before, although not in a while—it tends to go away the more acclimated to the cold I get. I savored the warm feeling and enjoyed swimming easily along in the flat water.
When I got to the jetty I was feeling great, and thought about continuing along to the white building. But I reminded myself that I was being conservative today, so turned around. I swam back, a little closer to shore now, and watched the bottom swaying under me as the gentle waves carried me along. When I got back to my starting place I could see Hannah on shore, holding my swim parka for me in case I wanted to get out, but I was still enjoying the water so I continued on. I saw some birds congregated on the water ahead of me, so stopped and swam around them, then swam about half-way to the next jetty. I was still pretty warm, but my feet and legs were starting to feel tingly with cold, so I decided to turn back around.
I swam back to my starting point, did a few strokes of backstroke, contemplated swimming further, but decided it was best to leave myself longing for more ocean swimming than to get too chilled my first time back. I’d swum about 1K. I got out, gratefully accepted my parka, then went back up to my blanket to quickly get dressed before the shivering set in.
Once dressed, I walked up and down the beach until the shivering was almost gone—it wasn’t too violent today, but my teeth were definitely chattering. I hung out with the rest of the CIBBOWS crew, enjoyed some food, then we headed back up to the subway. The trains were behaving better on the way home, but today’s ratio of travel time to time in the water still might have set a record. It was totally worth it though! I have missed the beach, and was so grateful to be back in the water and back among friends out on the sand today.
10 x 25 shooters w/fins @ :45
5 x 50 burst + cruise @ 1:30
3 x 25 @ 100 pace + 25 EZ @ 1:30
Back from South Carolina after a couple days on the road. I am so proud of Lil Fort! She raced her heart out at AAU Cross Country Nationals, dropping over a minute, and finishing 6th overall. This is the first real competition she's had in a XC race this year and that made a huge difference. She ran 10:49 in the 11-12 3K. The competition was fiercer this year than in previous years. We theorize that people are boycotting USATF Nationals in NM bc of the altitude. There were teams from CA, TX, FL, etc.
Unfortunately, I felt like crap in the water after 2 days of very poor sleep and travel. Reminds me of my pre-Auburn power outage debacle. I also seemed to have strained my lower right calf muscle sprinting at top speed around the cross country course with Mr. Fort to cheer for Lil Fort. I hope it feels better by next Saturday. Prolly falls in the category of doing dumb things while tapering. But it was worth it!
NE Champs is up to 412 swimmers with one day to go. I've been watching SPSM results. I notice they start at 12-1 pm each day -- jealous!
In hindsight...I should've not even gone to the meet today. 2nd days of events like this just aren't the same as when we were younger.
I again did the standard team warmup:
3 x 200 IM (stroke down/Free back)
4 x 50 @ 1:00 EZ/Fast
2 x Dive 25s
After this I just went into relaxation mode, and used a 2 hour+ window to sit down with my laptop and update the records for the Inland NW SCM records that were broken (I'm still waiting for a full update of the NW Zone SCM records from the NW Zone meet in October) <-- That Guy?? any help here? I can weed through them, but it'll take time.
Finally, my events:
200 Free - 1:57.61 - 2nd place
My legs were just tired and hurt on the second 100 of this race. I figure that's the "getting old" part of me kicking in.
200 Breast - 2:34.15 - 1st place
Beat the 12 year old girl on our team my less than a second! but paid for it too...
I did alright on this race, tried to stretch it out a bit, and increase the turnover near the end. Overall it was a bit slow, and afterward I had a little soreness on my left side groin area.
After cooldown and sitting in the chair for a while, the pain began to get a little more pronounced. ouchy.
I talked with John about it, and I may have overdone it a little. I told him I'd give the next race a shot, plus do the relay as well (since we had 7 relays in the 13&Over age group, and I didn't want him to have to rewrite all of them if not needed).
100 Back - 1:06.03 - 4th place
That's gotta be the most even split back race I've ever done!! Granted I didn't exactly explode off the wall for my start, and didn't kick too much either. I was hurting for sure, and after this race we made the final decision to scratch my remaining races for the day.
50 Free anchor leg on the 200 Free Relay - not sure on the split, but John thinks it was 22-high/23-low. The team from Moses Lake had a 5 yard lead on us when I dove in, and their 4th swimmer wasn't the greatest out there, so I knew we had a shot to possibly catch him. I gave it all I had, good relay exchange, 1 breath down, 1 breath back, but just couldn't quite catch him. It was fun though! Relays get me pumped, especially for these kind of situations.
100 Fly - SCRATCH
50 Free - SCRATCH
My first two races I've skipped out on since returning to swimming. Oh well, no sense in hurting myself, right? Now I just need to ice and rest my injury, unless I can find a good massage therapist.
3 x (3 x 50)
R1 = 25 scull + 25 torque drill @ 1:15/1:20/1:30
R2 = 50 tempo kick @ 1:00/1:10/1:20
R3 = 50 swim @ 1:00/1:10/1:20
6x25 in & outs w/race pace turn @ :45
6x25 dive off side and power kick to 15 m + cruise @ :45
4x75 fast @ 200 pace @ 2:00 held :59's
1x50 AFAP kick w/fins went :40
2x25 shooter w/fins @ 1:00
2x75 fast @ 100 pace @ 2:00 went :56,:57
1x50 AFAP kick w/fins went :38
2x25 shooter w/fins @ 1:00
24x25 fly drills working with one of my kids on fly technique
total 2750 yards
Warm up (900)
300 Free & back
200 IM Kick
4 x 50/1:00 ds
200 Pull w/buoy & snorkel
Main Set (1800)
Free or Back
Repeat 3x 1min rest between rounds
1 x 200/3:00 (free) - 3:15 (back) strong
2 x 100/1:35 (free) - 1:45 (back) strong
4 x 50/1:00 smooth
Rounds 1 & 3 Back, went
200's - 3:04, 3:01
100's - - 1:30, 1:28, 1:29, 1:28
Round 2 Free, went
200 - 2:44
100's - 1:22, 1:24
Kick Set (400)
16 x 25/40 FAST – with Fins
Odds – Dolphin Kick Under Water on all sides
Evens – smooth free
Sat Dec 1 2012
200 - 239
4 x 50 Medley Relay
BK 27.82 Me, 49
BR 29.64 David Guthrie, 52
FL 28.09 Jim Sauer, 55
FR 23.87 Mike Varozza, 45
1:49.42 WR was 1:49.6
I had too much glide into my turn
Should have taken one more stroke
was just minutes after the relay
I was thinking, I'm tired I don't really wanna do it
I got up any way & cruised it beside Jim Sauer
30.95 36.37 1:07.3
39.91 39.48 1:19.4 2:26.7
41.40 42.33 1:23.7
35.51 33.85 1:09.4 4:59.80
Got deeked in BR
Next was 50 BK, I should have skipped it since I had a time from the relay
Skipped the 100 FL,
Should have skipped the 50 BK & swam the 1 FL
Felt terrible & weak
Felt fried from my other races
Went 1:01.3 last year
Terrible jammed BK to BR turn
Then swam an easy 1 Fr on the 4 x 1 Fr relay
Event 24 Men 200-239 400 SC Meter Freestyle Relay
Regional: 4:04.17 * 12/1/2012 Longhorn Aquatics
D Guthrie, J Sauer, A Rasmussen, M Varozza
1 TXLA-ST A 4:04.17*
1) Guthrie, David M52 2) Sauer, Jim M55
3) Rasmussen, Anders M49 4) Varozza, Mike M45
Tomorrow I race:
1 BK on 4x1 medley, WR is 4:09
4 Fr plan to skip it
50 BR might skip it too
200 IM hope to do better than my 1 or 4 IM
50 FL is right after the 2 IM
Entered 800 FR, might swim might skip
Updated December 4th, 2012 at 03:38 PM by ande
Got to the pool early for the team warmup:
2 x 200 "IM" (Stroke down/Free back)
6 x 50 Alt. EZ/Fast CHoice of stroke @ 1:00
2 x Dive 25s
Then I left for a while (from 8:15-11:00), since they had the younger kids warmup times, plus I wasn't in the first event of the meet. It is a non-split meet, so there is lots of waiting time as well.
100 Breast - 1:08.90 was 1st place
Decent race, I ended up "kicking air" a couple of times on my first strokes after the pullout, but still managed to have a good swim.
200 IM - 2:13.23 was 3rd place
While this race was on par with my other recent 200 IM swims in meets, my backstroke just suffered badly. I was running down some people in the breaststroke, which is strange, but I'll take it.
200 Medley Relay (co-ed mix) - did Breast - went 30.3
our original backstroker got sick, so we had to sub in another girl. That's too bad, cause she's one of the fastest girls in the state, and would've got us a nice lead against the boys team from Moses Lake. I ended up with about a 3-4 second deficit when I dove in for my FIRST EVER breaststroke leg of a medley relay. I've done the other 3 strokes, just never been needed to do breast. It was fun.
200 Back - 2:20.blah-blah was 3rd
This one felt horrible, I was tired, it was a tough race for me today, like usual.
200 Fly - 2:11.xx - was 1st place
This was decent, considering how tired I was at the start. I had two boys on either side of me about 4-5 seconds back, and I keep peeking at them on the turns. Kept my 2-up, 1 down breathing pattern going, and that's actually what kept me from feeling pain.
500 Free - 5:17.98 - was 1st place
This came close to an even split race. It happened exactly 15 minutes after the 200 Fly, we had a 15 min. break, then I was in the 1st heat of the fast-slow seedings. I beat my previous season time from Bainbridge by 2 seconds or so, so that was good as well. It's also about 6 seconds from my masters best time.
My placings are so high in this meet because most of the fast kids in the area are either at the Husky Invite meet in Federal Way, or at the other LMSC meet on the eastern side of the LMSC. We've just got the "western" teams here this weekend.
I've got the other half of events to do tomorrow, it's gonna be tough, 2 day meets are always like that for me...these kids can recover like nothing, but us need a little something more to bring us back. -->
Two days down, one more to go. I am swimming well for me. I have only one small selfish complaint which will come later. I entered the same events as last year with the times from last year. I have my splits but left them in my truck and am too lazy to go get them.
Fri night 1500
-- This was not a race, strictly warm up for the weekend.
Entered w/ 23:07.43 Went 22:33.39
Sat **Self inflicted trouble
Entered w/ 1:21.33 Went 1:21.15
50 Breast (10 min later)
Entered w/ 42.14 Went 40.43
100 Back (30 min later)
Entered w/ 1:22.74 Went 1:21.31
Personel best. Best part of this race was I went 39.??/41.??. I have never split a 100 that well.
Mixed 200 MR
-Was stuck going bk and was a low 38
200 Breast (25 min later)
Entered w/ 3:22.30 Went 3:21.11
Long glide with little effort. I'm sorry, but this is just a silly event. I am sure it is a difficult event if you swim it hard and correctly. Not me.
Mens 200 FR (40 min later)
-I actually anchored this one butdon't know what i went yet.
Here comes my complaint. Ususally the take a quick break after the Relays. I was still in the pool from the relay when the first whistle was blown for the my heat to swim. REALLY?? I was so frusrated that I just floated through it. I was looking forward to this one.
Entered w/6:36.90 Went a mid 6:38
I really have no reason to complain. I swam well and I was the one that signed upnfor this mess. I just was expecting a small break.
Couple of beers √
I had a nice mid-morning swim at the Vanderbilt Y (on East 47th between 2nd and 3rd Avenues) today. I hadn’t been to this pool in a few years--it's across town, a couple of subway trains away--and getting over there turned out to be an adventure in lostness. I got lost trying to find the elusive Northwest Passage (yes it’s called that) out of Grand Central Station (which I was determined to use to avoid walking a couple of extra blocks outside, in the cold--did I mention it's winter here now?) I was confused again trying to find the women’s locker room once I got to the Y. After I’d changed, it was down into the sub-basement and through a maze of corridors before I finally stumbled upon the pool … oops, the wrong pool … then some more wandering around until I finally found the lap swimming pool. There I was very happy to find Hannah, Ken, and Yuta colonizing the fast lane. They kindly stopped to explain the mega-set in progress to me. I joined in, customizing it as follows:
600 scy warmup (6 x 25 back/75 free)
400 FR drill with peppy turns
300 IM sandwich (100fr/100im/100fr) @ 4:30
3 x 100 free/back halfsies @ 1:30
400 IM play
300 IM sandwich @ 4:30
3 x 100 FR/BK halfsies @ 1:30
6 x 50 FR @ :45, switching leader every 50
3 x 100 FR/BK halfsies @ 1:25, 1:30, 1:35
4 x 50 @ 1:15 to warm back up after chatting
Then I did this last bit on my own:
4 x 50 IM order @ :55 (25 build into turn, fast turn, rest easy)
6 x 25 BR, working on pullouts and finishes
400 FR drill + warmdown
I felt good and smooth by the end of this workout. The pool was pleasantly cool, and it was nice swimming with a group of friends after doing a lot of solo swimming this week.
Updated December 2nd, 2012 at 07:21 AM by swimsuit addict
Had a very small group at the Nat this morning -only three of us. Brooke is in the rehab hospital now, but will not be back for a while. Swam with Bob and Carmen.
The workout was a different type of workout from what I am used to - nothing over 100. Guess that is what a true speed workout is like - combination of easy/hard swimming over short distances.
3x100 Free on 1:30
3x100 Free on 1:30
Two times thru -
16x25 on :30 (Hard/Easy, Easy/Hard, Easy/Easy, Hard/Hard)
8x50 w/paddles Hard on 1:00 Free/Back
Six times thru -
50 Drill on 1:30
100 IM on 1:30 (did 1:30 -1:32)
The 100 IM's were supposed to be FAST - but any IM for me is good. The 1:30-1:32 was better than the 1:35's I was doing with Peter a week ago. After 3600 yards, the others were getting out of the pool and I didn't want to be the only one swimming, so I got out, too.
I got my spot all reserved at the pool (got my chair set down at least), and that's the most important thing. It's gonna be crazy as hell at the pool this weekend, and every chance I can get, I'm gonna vacate the place for my house.
In other good news, my 15 year old teammate Jared swam a couple events today at the Husky Invitational in Federal Way, WA today, one of which was the 500 Free. He went a new PB of 4:52.77, dropping almost 10 seconds. Out in a 54mid, held 29mids the rest of the way. Awesome. Now I just need to follow suit.
1000 Free warmup, stretch it out
1000 Kick w/ fins and board (I did about 500 or so with board only, NO FINS, really really easy)
1000 Pull - did 500 Free, then switched to 75 Free/25 Front SCull the rest of the 2nd 500
12 x 50 IMOrder (3 of each) @ 1:15
-- Drill, then Build, then Sprint by 50s
felt really good here, went fast!
4 x Dive 25s from the blocks that were just set up. Kids got to practice their shallow water dives into the 4'3" of water.
12 x 25 turns 25s from the middle of the pool, 6 @ each end.
~3400 Yards (maybe)
I took a look at the heat sheet on the wall at the pool. Not a lot of fast folks, but I'll have a good run for my money with 3 or 4 boys from the Moses Lake team. I'm the top seeds in the 100 & 200 Breast, & 200 Fly, with 2nd-4th in my other events, aside from the stupid 50 Free which I'm 6th.
It will be a fun meet, and I'm ready to race.
AM only SCY
600 swim (200 FR 4/6/2, 200 IM k/dr, 2000 FR 4/6/2)
400 kick w/ board + fins
10x75 @ 1:20 25 kick/50 build (alternate 2 FL/2 FR)
2x50 @ 1:00 odd: pull even: fast (1 round FR, 2 rounds FL)
6x100 @ 1:15 hold PINK HR (held 1:03s)