View RSS Feed

All Blog Entries

  1. Central Park report, and swim

    I swam again at the AGUA lunchtime workout today—it’s getting to be a habit. On pretty days, I try to make time to walk over to the pool and/or back. Today I did both, and saw the following things in Central Park:

    5 saxophonists (one of whom was playing Michael Jackson songs and moonwalking)
    2 violinists
    1 erhu (I think) player
    1 person practicing javelin throwing (just the throwing motion, not the run-up, so his throws weren’t going super far, thank goodness. He looked like he knew what he was doing, and had 4 javelins with him.)
    2 people with personal trainers doing planks and lunges and other Fortress-worthy exercises
    1 toddler wailing because her caregiver refused to let her wander over and join in the plank funness
    6 adult softball teams in full uniform, all taking their games very seriously
    Too many picnickers to count
    1 person carrying a bunny rabbit cradled in his arms
    2 professional photo shoots (looked like they were both for clothing ads)
    4 wedding photo shoots
    2 people walking on stilts and holding hands
    and lots of people jogging or biking or walking and enjoying the sunshine

    Here’s the workout we did today:

    400 warmup

    9 x 75 @ :15 rest, done as 3 x (75 kick, 75 drill, 75 swim), building within each 75 [I did the first set of 3 FL, the second BK, the third BR]

    25 easy

    15 x 50 FR: 5 @ :45, 5 @ :40, 5 @ :35 [I came very close to making the 35s—I missed the 4th send-off by a second, then caught back up to touch right at :35 on the 5th.]

    50 easy

    5 x 200 (150 FR build, 50 ST fast) @ 3:00 [ST = BK for me, since I’m swimming a 200 BK at nats]

    200 warmdown

    I really enjoyed getting to mix up speeds a lot today.
  2. Tuesday April 20, 2010

    Swam solo before coaching ... turns have felt like crap so that was my main focus.

    1000 w/u:
    300 free
    200 IM drill
    4 x 50 kick/build
    100 fly drill
    100 back drill
    100 ez

    6 x (12.5 fast, 25 fast, 12.5 fast)
    This set allows me to work breakouts, turns and finishes well rested for each. I love this set. I do it LCM, too, doubling the distances.

    I went free, fly, back, fly, fly, free.

    Then I did 4 x 25 from the middle of the pool. Turns FINALLY started feeling better. In working on my turns during all the longer stuff done earlier this season I began staying on my side longer and was having trouble getting to my stomach to start fast swimming.

    I finally got it down - hope it sticks.

    C/D ?

    State meet this weekend. Swimming all four 50s, 100 free and IM and 200 free. No relays since I'm swimming unattached.

    Massage today - THANK THE HEAVENS!!! So stoked. Need to get a couple more in before nats.

    Ready to thrown on the B70 and see what happens.

    Planning on swimming Thursday and taking Friday off. Cross your fingers I don't suck this weekend!!!
  3. Sarasota Y Sharks Masters 5:30 Workout -04/22/10

    by , April 21st, 2010 at 12:45 PM (Sarasota Y Sharks Masters GOLD Workout)

    WARM UP:
    4 X 150 2:45
    4 X 100 1:45
    4 X 50 1:00

    2 X 200 kick 5:00
    2 X 300 IM 6:00
    2 X 400 free 6:40

    9 X 100 free 1:40
    1-3: moderate
    4-6: negative split
    7-9: fast

    12 X 50 1:10
    choice stroke/no free

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  4. Wed Apr 21st 2010 overslept

    by , April 21st, 2010 at 12:38 PM (Ande's Swimming Blog)
    Wed Apr 21st 2010

    Went to bed too last last night & over slept, I woke at 6:21 & need to leave my house by 5:45 to arrive on time. My plan was to leave at 5:15 & lift weights then go to practice, today I just got ready & drove straight to practice.

    2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    Nats are in 4 weeks & 2 days, it's
    30 DAYS away,
    time to get fast, strong, skinny, & rested
    Days Till Nats

    Psych Sheets

    Team Website

    Campus Map

    Team Roster i.e. my team longhorn aquatics is TXLA

    2010 SCY South Central Zones Results are up


    Swim Center
    scy main pool
    Chris coached, Whitney is a away being inducted into the Virginia Sports Hall of Fame
    7:30 - 8:00
    dove in at 7:30 right at the start of a new set
    swam with Kristyn, Joe, Dale, & Mary
    beside tenille, Marcio, & doug
    Nate & Chris were leaving when I arrived
    wore briefs


    swam easy a lane over from where I normally do, which I consider gentle aerobic

    8 x 100 fr on 1:15

    50 easy

    8 x 150
    odds 100k 50 fr on 2:20
    evens 150 fr on 2:10

    50 easy

    2010 MEETS:

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
    Swim Workouts
  5. Things to think about this week...

    by , April 21st, 2010 at 12:37 PM (Keepin Track 2010)
    As Nationals approaches I have a new bag of techniques and skills to prepare. Some have been given by Coach Russell, some by Dan, some by Laren, some by Mykleby, some by Adam Mania, and some by little old me! lol.

    Just to document goes:
    1. thumbs up on recovery of breaststroke and land with palms down.
    2. anchor catch of breastroke wide and well with elbows high over hips.
    3. on breaststroke turns (and all turns) place feet high on the wall.
    4. on breast turns, allow feet to be above head on initial pushoff until snap the dolphin kick, then neutralize head position and be sure to EXPLODE out into the stroke not use a long stretched out pull to begin race/swim.
    5. on free turns, try to cease snapping the flip. Legs working too hard and too far from wall to be of good use. Come closer to walls and roll turns tighter without snaps.

    As for races...I had a good showing at Y Nationals last weekend. Things I learned and want to repeat:

    be sure to get at least 200 dolphin or flutter kick in before even trying BR kick. Need blood to the legs. Pay lots of attention to warming BR up adequately. Groin and Hip Flexors need help. Also, for freestyle do several 50's or 25 in which I up-tempo my stroke a few times per length until really turning over by end of length.
    Buildups essential. Stay warm till events. Wear more clothes.

    50 FR: Starting to use strong rapid dolphin off start with amplitude. Ride the B70 glide and explode to the surface. take one or two strokes on top of water to settle into sprint tempo. As approach flags, BREATHE, and up tempo to charge the wall. Feet high on turn and two to three dolphins before flutter and breakout. Get hips rolling on breakout and continue using hip action thru rest of 50. Keep hips from dragging and concentrate on good catches, fast tempo, and high elbows.

    100 FR: Dolphins off start and turns are a new must! Ride the glide to surface and stay HUGE in stroke feel the height of the body position. Keep kick relaxed but useful, breathe 4, 2, 2, 2. On second 25 remember to breathe and not get ahead of self on tempo. Work 2nd turn and explode into up tempo 2nd 50 swim. Employ strong and fast legs and keep hips rolling and arms stretched to good catch. Pay attention to finish, plan for it but charge to it.

    100 IM: This race still eludes me a bit. I need to practice up tempo-ing my fly to get out faster. DOlphin off the backstroke walls and ride the glide. Faster underwater for sure than me swimming backstroke! LOL. relax the fast turnover. Need help on better catch. Lead with shoulders instead of flat. Be certain of stroke count and BA/BR turn. Take 3 buildup strokes to breast sprint. Roll hips and employ every last effort for FR. Stay HIGH!!

    50 BR: key is warm up here. must work on build ups in warm up to have mental security in stroke. After exploding out of underwater dolphin and surfacing, take 1 big catch ans set hips stroke, then 2 build up stroke to sprint tempo. Employ same after turn except only one buildup stroke. Remember to keep hips high on surface. Must practice BR kick WITHOUT board to do this. SHOOT hands relaxed.
    Anticipate finish.

    100 BR: Think 100 free approach here. The key is NOT a slower tempo stroke with long glide to stretch out first 50. INSTEAD keep tempo up and have confidence in how strong I am. Keep hips high and swim gorgeous. On second 50 worry then about fatigue. Better to go out too fast than too slow. Work 3rd turn hard and dolphin and accelerate to finish. Keep head low always! No looking ahead or to side. Face down.

    50 FLY: I have been leaving this event to chance. The competition is too fierce to do that so....I plan to practice up-tempo-ing my fly this week and next and in HQ doing at least ONE 50 FLY. This should help the IM too. Increase ability to hold amplitude in underwater dolphin at a fast pace. Race pace dolphin kick practice a must! Ride glides. B70 will be gone before I know it.

    HYDRATION: sipping water good for a time. If 1-2 hours, then water fine. After 2 hours, need Gatorade (orange was fine) Sip slowly and then back to water.
  6. Wednesday, April 21, 2010

    by , April 21st, 2010 at 12:13 PM (Keepin Track 2010)
    Hard practice last night. 2400 main set left my legs too tired and on verge of cramps to kick well. Went back in this am to add to that yardage and think thru some drills and wall work that I had been given at Y Nats.

    Borrowed Laren's Monday workout.

    YOGA 1 hour

    300 WU
    300 Pull WU with paddles

    8x100 drill
    1. br kick
    2. br drill (sculling)
    3. br drill (two kicks per pull)
    4. br drill (alt dolphin kick with br kick by strokes)
    5. bro drill ( 2under 2 over)
    6. FLY
    7. BACK
    8. FREE

    4x100 KICK
    25 flutter on back, 25 flutter on stomach, 25 fly on back, 25 fly on stomach

    2x25 hard on :30
    1x50 easy free on 1:00

    200 WD
  7. Where's my freestyle?

    by , April 21st, 2010 at 11:33 AM (Of Swimming Bondage)
    Cactus is undergoing three days of filter repair, so the Masters team was up at the lovely McDowell Mountain Ranch pool. We had an exceptionally low turnout for this quality-oriented workout:

    • 1 x 600: 2 times through 100 free, 200 IM k/d
    • 2 times through:
      • 4 x 25: on 0:30, build IM order
      • 2 x 50: kick on 1:00
      • 4 x 50: on 0:40, build
      • 2 x 25: kick on 0:30

    • 8 x 100:
      • 4 on 2:00, FAST
        • Went 3 free from a push and ws 0:58, 0:59, 1:00
        • Went 1 back and was 1:00+

      • 4 on 1:30, active recovery

    • 12 x 50:
      • 6 on 1:10, FAST
        • All from a start
        • Odds went fly (0:26), back (0:30+), breast (0:34)
        • Evens went free going 0:25+, 0:24.9 (watch), 0:26-

      • 6 on 0:50, active recovery

    • Last set:
      • 1 x 25: on 0:30, fast from dive free
      • 1 x 50: on 1:00, back @ 90%
      • 1 x 75: on 1:20, IM @ 80%
      • 1 x 100: on 1:40, free moderate
      • 1 x 25: on 0:30, fast from dive free
      • 1 x 50: on 1:00, back @ 90%
      • 1 x 75: cool-down

    TOTAL: 3,300 SCY


    • For whatever reason, I couldn't get my freestyle going on the 100s. I was faster on Monday on that Fun w/500 set on lower rest throughout almost the entire set ( On a 2:00 interval, I would've preferred being in the 0:55/0:56 range.
    • My backstroke, however, after weeks of feeling crummy, felt great. In addition to doing a decent time on the 100, I actually felt like I could rev and push hard.
    • I didn't get to core yesterday afternoon; life got in the way.
    Swim Workouts
  8. Wednesday, 4/21/10

    by , April 21st, 2010 at 11:14 AM (A comfort swimmer's guide to easy swimming)
    SCY, with Carrie
    A bit of pace work today with a few sprints thrown in.

    500 swim free
    300 IM drill
    200 kick rev IM

    6 x 50 on 1:00 alt. drill/build by 25: odds free, evens choice
    (went fly-back-breast on non-free)

    swim 8 x 50 free on :50 at a comfortable pace
    (39-40 on these holding 16 spl)
    100 easy

    repeat 2x on 4:00
    swim 50 free FAST off the blocks
    100 easy
    (went 29 on both)

    swim 8 x 50 back on 1:00, best average
    (held 41± w/16-17 spl)
    100 easy

    swim 50 fly FAST off the blocks
    (went 32)
    50 easy

    pull 4 x 75 free smooth on 1:30
    (14 spl)
    Total: 3000 yards

    Updated April 21st, 2010 at 12:21 PM by poolraat

  9. Added the fins back but only in moderation

    by , April 21st, 2010 at 07:33 AM (Mixing it up this year)
    This workout was alittle tougher than usual when I put the effort into it. No leg issues today, I have to thank ART and massage to the healing process.

    400 Free pull w/board
    9x50@1:15 1/2 pull 1/2 kick Fl/Bk; Bk/Br; Br/Fr
    4x25@:45 Fly w/fins
    100 Fly w/fins for time 1:13
    250 Free easy
    400, 300, 200, 100@:30R Free w/paddles & bouy
    200 Fly w/fins for time 2:51
    500 Back w/paddles & board
    4x25@:45 Fly w/fins went 17,16,15,15
    2x100@:15R Free EASY

    Total 3300 yards
  10. Tues 04/20/2010: AM Swim & PM Run

    by , April 21st, 2010 at 12:48 AM (aztimm's training blog)
    made it to swim this morning with the team, Mesa Kino Aquatic Center (LCM)
    Paul and Laura on deck coaching. Laura took a group over to do SCY, Paul coached the rest of us LCM.

    100 'warm-up' in a wetsuit (info below)
    4 x 50 @ :15 rest, 25 scull/25 swim
    4 x 50 @ :15 rest, 25 kick/25 stroke

    3 x 200 @ 3:30, descend 1-3
    100 easy kick

    6 x 100 @ 1:45, descend 1-3/4-6
    100 easy kick

    400 pull, starting fast, getting slow
    200 easy cool-down

    total: 2500m

    * a guy I had chatted with last week about doing some of the lake swims brought a wetsuit for me to try on. he's a similar build, and the suit fit almost perfectly. I had tried on a wetsuit before, but never worn it in water. just before I dove in, Laura told me it would feel like I had a pull buoy around my whole body, and that's pretty much how I felt. I really felt like my hips and legs were so high in the water. didn't do a flip turn. but a 100 was all I could take in 80 degree water. of course when I took it off I felt freezing then
    * a side effect of the wetsuit was my chest felt pretty tight the remainder of workout. I don't remember it feeling tight with it on. but a positive thing is that I really descended...took the easy very easy so I was able to somewhat blast the fast.
    * noticed that most people in the pool started with me on the slow ones, and held. but on the fast ones they didn't stick around. I said something to Paul about it after how I probably don't go slow enough or fast enough on sets like this.
    * there was a new guy who Paul put in the lane with me. he held fast (faster than me) on the first sets, then died on the 200s. for a while I was afraid I'd have to resort to my skills from my summer at Dorney Park & Wildwater Kingdom. this guy was hanging on the gutter and lane line...I asked Paul if he was ok. chatted with him after workout, he said he swam in high school, then on a college club team, but it had been around 3 years.
    * evidently our Swedish friends may be around for a while; BA canceled their PHX-LHR flight. I guess there could be worse places to be stranded.

    then made it to run after work, my typical run starting at the Tempe Marina, up along the Cross-Cut Canal to McDowell, down past the Botanical Gardens and Zoo, then my extra credit leg along the 202 freeway and Town Lake.
    Time: 01:10:05
    Distance: 8.05 mi
    Elevation Gain: 221 ft
    Calories: 1,075 C
    Avg Pace: 08:42 min/mi
    Avg Moving Pace: 08:39 min/mi
    Link to Garmin Connect

    * weather was rather disgusting. temp around 90, off/on clouds, a sprinkle here and there, and very humid.
    * my legs were pretty sore, and I somehow developed a new pull or something in my right leg (probably hamstring). really thought of skipping, but stuck with it
    * saw a couple of people out, but I never see that many people on this run, not like along the canal near home.
    * was pleased with my overall pace. quite surprised with my split for mile 4, which is when I was running through Papago near the zoo. not really a downhill there, but some rolling hills. I'm usually watching the people climbing Mummy Mountain.
    * had a tougher time doing a sprinty finish. usually once I hit the pavement along the lake I go for it, but I really struggled today. sure some people were in the way, but my legs just didn't cooperate like I'd like.
    * after I got home I had some Naked Protein Zone smoothie. It was a great recovery drink. I got a Starbucks Vivano after swim workout this morning, so I've certainly had my fill of protein for the day.

    looks like an interesting discussion going on in the triceps thread over on the forums. I know I need to just spend time doing fly slowly...but don't know if I really want to.

    anyway, planning to swim in the morning, then go to the gym after work.
    Swim Workouts , Running
  11. Tuesday, 4/20/10

    by , April 20th, 2010 at 11:03 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo
    Another split session workout, one at noon and the rest after work tonight.

    200 swim free
    200 kick choice
    200 pull alt. 100 free/100 back
    200 drill, free and back
    swim 4 x 50 free descend 1-4 to fast on 1:00
    (went from around 37->34)
    100 easy

    swim 10 x 75 on 1:40: odds 25 fly fast, 50 easy free; evens 50 easy free, 25 back fast; the fast 25s are all out.

    (not sure of the 25 times here but the time for the 75's was right around 1:00 for the whole set)

    200 easy choice

    kick 4 x 50 on 1:05 choice

    100 easy swim down

    200 swim free & back
    200 drill free and back
    200 pull free and back
    8 x 25 free on 30, as 12.5 fast/12.5 easy, 12.5 easy/12.5 fast
    100 easy

    Speed set
    25 back all out from blocks/25 easy on 2:00
    50 back all out from blocks/50 easy on 4:00
    75 back all out from blocks/75 easy on 6:00
    100 back all out from blocks/100 easy on 8:00
    (25-:16; 50-:34; 75-:54; 100-1:13)

    300 easy free and back


    Total for today: 4150 yards
  12. Tuesday, April 20

    by , April 20th, 2010 at 08:07 PM (The FAF AFAP Digest)

    Warm up:

    800 various

    Main Sets:

    10 x 25 twirling shooters

    8 x (25 variety + 25 EZ)
    1-2 = EZ speed fly
    3-4 = fast evil pull
    5-6 = fast doggie paddle drill
    7-8 = free @ 80%

    150 EZ

    Total: 1600

    Massage, 60 minutes



    Another grueling workout ... Actually I don't mind it this week as I was worn out. I feel slow and clunky in the water though, as might be expected at this juncture. I think the massage helped my hammies, which are still sore. Don't want them to be too sore for my gridge with Stud.

    And it's official. I will be wearing red at Nats. This suit looks even smaller than the last one .... I will be bribing Mini Fort to do the first try on. Or use swimsuit addict's scarecrow trick.

    After checking out the psych sheets, I was slightly bummed about not being in the 50 free. But my teammates have agreed that I can lead off the mixed 200 free relay to get a tapered 50 free time. Thanks!

    I also have an extra B70 if anyone is interested. Or I will use it for all my OW races. Is it legal to wear them under a wetsuit?

    Finally getting psyched for the weekend. Jimi and Chicken of the Sea are staying at the abode. And there is a post meet birthday bash on Saturday. If I can get away, I think I will head to the pool on Friday to watch the distance events and count for Jimi.

    For caffeine addicts:

    Updated April 20th, 2010 at 09:49 PM by The Fortress

    Swim Workouts
  13. Tuesday noontime swim

    I swam the lunchtime workout today—here’s what we did:

    600 scy warmup

    7 x 50 (odds kick IM order on back, evens FR drill 25 right arm, 25 left arm) @ :20 rest

    5 x 400/300 (odds = 400 FRs, desc., evens = 3 x 25 sprint kick ST/25 ez FR/25 sprint ST/25 easy FR) @ :30 rest [went 1:25-1:30 pace on 1st 400, then 5:18 and 5:08 on last 2]

    250 warmdown

    That was it! More swimming tomorrow.

    It has been so pretty here that I’ve gotten antsy to do some open water swimming. Maybe this weekend, if the weather stays nice.

    Tags: noon
  14. Sarasota Y Sharks Masters 5:30 Workout -04/21/10

    by , April 20th, 2010 at 04:06 PM (Sarasota Y Sharks Masters GOLD Workout)

    WARM UP:
    3 X 250 4:00
    3 X 100 1:30
    6 X 50 :50

    1 X 400 free 6:00
    4 X 100 free 1:30
    1 X 300 IM 5:15
    3 X 100 stroke 2:00
    1 X 200 kick 4:30
    2 X 100 kick 2:15

    9 X 100 free 1:40
    Descend 1-3, 4-6, 7-9

    1 X 800 pull

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  15. Bike + Swim

    by , April 20th, 2010 at 03:20 PM (Elise's Fitness Fun)
    Could not resist the perfect weather today, so headed out for a bike ride. Conditons were absolutely perfect with temps at 67, humidity at 66%, and no wind (max 6 mph).

    I think it has been well over a year since I have ridden my bike. I nearly had an asthma attack getting the dust off of it. Then came pumping the tires. I was dripping sweat by the time I got the tires pumped up from their dead flat state.

    Rode 14 miles at an easy pace of 17.5 mph. Didn't want to go too hard because I wanted to check to be sure that there were no new dogs out on the route. I saw only one dog, but he was content to play with his ball in his front yard rather than chase me.

    I did want to check to see how I was power-wise compared to last year, so I waited for my usual straight-away spot in the road, and got it up to 31 mph. This was very encouraging as last year when I first started out, I couldn't get it up over 29.5 mph. Maybe what little I did on the leg press this year has helped.

    May swim this afternoon, but not sure yet. If I do, I'll update today's post later.


    I swam late this afternoon. Pool was hot. My legs were not happy between the heat and being tired. Felt like I was about to get a bad cramp any minute. Came in late for the kids workout and did some of it with them. Did cut a little bit out on one set (the 8 x 125 I.M. was actually assigned as 12 x 125 I.M.) because I had to rehydrate to avoid cramps. At least one good thing that came out of this is that I know that my endurance is not too bad. I was able to go pretty easy through the sets and make the intervals. Had next to nothing in my legs, so the upper body handled most of this one.

    12 x 150 free on 2:15 - did first 8 regular free and last 4 with pull buoy and paddles.

    100 easy

    8 x 125 I.M. add on extra 25 to stroke in IMO - on 2:10

    100 easy

    2 x 100 free on 1:20

    1 minute rest

    2 x 100 free with paddles on 1:15

    1 minute rest

    2 x 100 free with paddles and fins on 1:10

    200 easy

    3800 SCY

    Updated April 20th, 2010 at 08:13 PM by elise526

  16. Monday April 19, 2010

    Ah a week of taper ... just what I need.

    I did NO dryland ... EEK!

    400 free
    4 x 50 Indy IM on 1:15
    2 x 50 kick on 1:20
    4 x 100 free ez on 1:40

    1 x 100 free broken @ 50 for :15 and 75 for :10
    1 x 50 fly broken @ 25 for :15


    I did the taper workout my teammates are doing for state. My legs are still totally fried. Even just on those 2 x 50 kick they were hurtin'. I'm anxious to see how I swim this weekend. My left arm pull is way off on free. I have a major knot going on in my left shoulder blade - MASSAGE TOMORROW!!!

    I have very little expectations for speed right now, but I'm hopeful. My turnover just isn't there. Hopefully I find it in the next couple of weeks.
  17. YMCA Nationals

    Just got back from YMCA Nationals in Ft. Lauderdale. I went way faster then I thought I would. I'm very happy with 4 out of 5 of my swims!

    I did 17:44 in the 1650, 10:32 in the 1000, and 5:01 in the 500. All 3 were good enough for first place finishes in my age group. The 1650 and the 1000 were only a few hours apart, and the 500 was on the last day of the meet (I was very tired at that point), so I'm especially happy with these times.

    I also did a 2:05 in the 200 back, a 5 second drop from Boston 3 or 4 weeks ago. It didn't feel very good, and I even messed up a turn, and still dropped 5 seconds somehow. Seems like I'm swimming very fast right now (for me). Good timing, Colonies are this weekend. I'm definitely doing the 200 back at Colonies. I don't think a 2:04 or 2:03 is out of the question.

    I'm not real happy with my 400 IM, but this was the day after doing both the 1650 and the 1000 (I woke up feeling like I'd been hit by a truck after those two monstrous races). And I did drop 10 seconds from my Boston 400 IM; I try to take something positive from every swim, no matter how bad it feels! At least I know my 400 IM still has a lot of room for improvement.

    Rowdy Gaines didn't make an appearance, but it was still nice to be at the Hall of Fame Pool again. I took a lot of pictures of the pool and the Hall of Fame Museum. Plus it was just nice to be in a tropical paradise for a few days, even if it was a working vacation. I tried to find an underwater disposable camera to take some cool pics in the pool itself, but nobody was selling them. I stopped at like 5 stores, and nobody had an underwater disposable. I'm such a tourist.

    Special thanks go to Chris Dana for counting for me in the 1650, the 1000 and the 500. That's a LOT of counting! Thanks Chris! And thanks also for the UMLY cap. He also helped coordinate our Y Nationals entries with Glen Neufeld, UMLY National coach. Apparently everyone from the same YMCA has to enter Nationals as a group, rather than individually. This process can be like herding cats, but Chris was able to guide me through it and stay in contact with Glenn till the job was done. Cheers Chris! (Addendum: Glen Neufeld was later named YMCA National Coach of the Year for his efforts at the Age-Group level. Congrats Glen!)

    I pulled out of the 200 breast, 200 IM and 50 back. I wasn't as well seeded in those races, and I wanted to save some strength for the 500.

    In all, this was a great meet for me. I promised myself that I would justify all the time spent swimming as an adult by winning at least one race at Nationals; I won three. I'm also patting myself on the back for gutting out the 1000 after doing the 1650. Originally, I was only going to do one of them, and pull out of the other, but when I went more than a minute faster than my seed time in the 1650, I decided to go after the 1000 also. And it worked. As an adult swimmer, one of the things I wanted to improve was my courage, and keeping a positive outlook, so I'm happy that I can go after both the 1650 and the 1000 on the same day, and put a bad 400 IM behind me so I could focus on my remaining races. That's all I can ask for!

    Updated October 29th, 2014 at 11:20 AM by Undeniable

  18. Tue Apr 20th 2010

    by , April 20th, 2010 at 11:40 AM (Ande's Swimming Blog)
    Tue Apr 20th 2010

    2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    Nats are in 4 weeks & 3 days,
    31 DAYS away,
    time to get fast, strong, skinny, & rested
    Days Till Nats

    Psych Sheets

    Team Website

    Campus Map

    Team Roster i.e. my team longhorn aquatics is TXLA

    2010 SCY South Central Zones Results are up:
    Here's my 1650 splits

    2 Rasmussen, Anders M 46 TXLA 17:50.88 7
    00:29.37 01:00.55
    01:31.86 02:03.65
    02:35.74 03:07.59
    03:39.78 04:12.46
    04:45.22 05:18.19

    05:50.69 06:23.16
    06:55.99 07:28.77
    08:01.97 08:34.89
    09:07.88 09:40.72
    10:13.52 10:46.60

    11:19.62 11:52.31
    12:26.03 12:58.68
    13:31.74 14:04.59
    14:37.26 15:10.13
    15:42.80 16:15.36

    16:47.87 17:20.39


    Swim Center
    scy diving well
    Chris coached,
    6:30 - 7:30
    dove in at 6:40ish
    swam with Mike, Nate, Tenille & Kelly
    beside Lovato, Marcio, & Todd
    wore B70 legs



    10 x 50 on 40 done 25 fl 25 fr

    assigned 4 x 125 done 100 fr 25 fly
    did 4 x (50 fr easy, 50 skip, 25 fl)

    8 x 50 on 40 done 25 bk 25 fr

    assigned 4 x 100 done 75 fr 25 bk
    did 4 x (25 fr easy, 50 skip, 25 bk)

    6 x 50 on 45 done 25 br 25 fr

    assigned 4 x 75 done 50 fr 25 br
    did 4 x 25 br

    4 x 50 fr on 31
    made it

    50 easy

    2010 MEETS:

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

    Updated April 20th, 2010 at 02:21 PM by ande

    Swim Workouts
  19. Where's the sleep?

    by , April 20th, 2010 at 10:59 AM (Of Swimming Bondage)
    Maybe I'm just so excited to not be traveling this week that my body figured I could catch up on my sleep later in the week. I could not get to sleep last night; other than plowing through a lot more of Solar by Ian McEwan, this was a bad thing. I did make it to Cactus for about an hour of the following:

    • 1 x 550: 200 swim, 150 pull, 100 kick, 100 drill
    • 6 x 200: on 3:15, IM, 2 rounds of 3 as follows
      • 100 swim, 100 kick
      • 50 swim, 100 kick, 50 swim
      • 100 kick, 100 swim

    • 2 x (2 x 150 - 4 x 50):
      • 150s on 2:10, free
      • 50s on 0:55 stroke, IM transition

    • 2 x (3 x 100 - 4 x 25):
      • 100s on 1:25, pull
      • 25s on 0:30, I worked on starts going from blocks fly, back, free, back

    • 1 x 50: easy

    TOTAL: 3,600 SCY


    • Per my plan, today was a relaxed day where I was primarily focusing on something other than speed: main focus was trying to hit all of my turns well.
    • I'm still struggling mightily with my backstroke start. I just end up going way too deep and my SDK is not strong enough to take advantage of the depth. Moreover, as I'm swimming the 200 at Nationals, I don't want to come up gasping for air on the 1st lap! I have to do a lot more work on this over the next ~5 weeks.
    • Psyched to see the psych sheets up so soon. Personally, I'm very glad they are swimming the 400 IM and 500 seeded on time alone. I'm really looking forward to the 500 as the fast heat looks like we'll have a number of guys around low 4:40s to high 4:30s. The last two times I've swum this race fast (4:45 this year, 4:44 last year), I've done it without anyone pushing me; it'll be fun to race.
    • I should get in a core class at mid-day.
  20. Monday, 4/20/10

    by , April 20th, 2010 at 10:44 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    My workout today got messed up. I was almost finished with the warmup when I had to get out because of a problem at work. So I went back later and after a short warmup, finished the workout.

    600 swim alt. 100 free/100 back
    500 pull alt. 75 free/50 back
    400 kick w/Zoomers: as 200 on back, no board and 200 with board

    had to get out here

    Went back after work and did:

    200 free
    200 kick
    300 IM drill
    Swim 8 x 50 build on 1:00: odds free, evens no free
    (on free, :35 with spl at 16-17; on back, :39 with spl at 17)

    8x around on 3:00
    25 all out choice: focus on long, fast underwaters off the walls
    (went 2x (fly-back-free), back free)
    30 seconds rest
    75 smooth free, hold stroke count consistent
    (kept spl at 16 and swam these around 1:00-1:05)
    Swim down 200
    Total: 3600 yards