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  1. Week 45 - Friday

    by , August 9th, 2013 at 08:01 PM (After a long rest)
    My wife is looking for a replacement for her 2003 SUV and we met a couple who showed interest via Craigslist. We met north of where I work at an Ikea and they were late arriving and after driving it they tried bartering on price. We could never agree on a price(my price), so we walked away. The crappy part was I was wound up and late to bed and when the alarm went off this morning I was tired. I had my usual malaise in the warmup but felt better when I got through the warmup. Today was mix of distances and intensities.

    400 free with snorkel
    6x50 catchup on 45

    Main set
    3x500 pull with paddles on 5.30
    100 easy
    8x50 sharing drill on 1min
    2x(4x25 kick on 30, 4x50 on 35)
    100 easy
    4x100 breathing 3,5 by 25 on 1.15
    2x200 on 5min from the block

    Warm down
    200 easy

    total 4200scy

    The 500s were painful but I held 5.10s on all 3 of these. The kick and 50 set I went 17s on the kicks and 29-30 on the 50s, the 4x100 I swam easy getting about 10 seconds rest. The quick 200s I really worked the 3rd 50 and went 1.57 and 1.58, which I was really happy with. Both these times were quicker than I went at a meet in January.
    Swim Workouts
  2. 8|9|13 LCM and SCM


    100 warmup with fins and paddles

    2 x 50 fr on fully rested interval, pushed
    • 0:35 taking 35 strokes breathing 3x
    • 0:33 taking 35 strokes breathing 2x


    Stopped by SCM pool on way home, did 30 each 25's on 1:00
    • drills and back

    I was very happy to swim a moderately paced 50 sprint in 33 taking 2 breaths.
  3. Return to Lunch Bunch

    by , August 9th, 2013 at 04:06 PM (One Stroke at a Time)
    Thursday August 8
    12 minutes of 100 IM kick alternating with 100 pull (700 yards)
    6 x 200 25 free/25 back/25 breast/50 free/25 breast/25 back/25 free interval started at 3:10 and 5 seconds was added each repeat so #6 was on 3:35
    4 x (4 x 25 on 30 then 100 on 1:40) Rounds 1 and 4 pull, Round 2 back on the 25s and round 3 was breast on the 25s

    3100 yards

    Friday August 9
    4 x 4 x 50 Rounds 1 and 3 25 kick IM order/25 free on 1:05, round #2 25 drill IM order/25 free on 55 and round 4 25 swim IM order/25 free on 55
    16 x 100 as
    4 x 100 1:20
    3 x 100 1:30
    100 IM 1:50
    2 x 100 1:40
    2 x 100 IM 1:40
    100 1:50
    3 x 100 IM 1:30

    100 easy
    2700 yards

    After not going to lunch bunch for awhile, I made 2 in a row. Both work-outs were IM based. My fly is a little limited at present but I made due with some one arm fly intermixed with actual fly. On Thursday, I swam more than I had in over a month so had a great's night sleep (9+ hours!). I wasn't planning on going today but my morning clinic finished a little early so I scooted over to the pool. I was very happy to finish and make the 16 100s today as I had my doubts after the first four. I'll try to go tomorrow am for four days in a row.

    I am excited for the weekend. My sister is visiting from France and my kids and husband are leaving town tomorrow so I'm planning a sis weekend of shopping (my sister has a list of things to bring back and it happens to be tax free shopping this weekend), movies (any suggestions?) and food.

    Good Luck to all at Nationals!
  4. Thu Aug 8, 2014 Nats Day 1

    by , August 9th, 2013 at 12:39 AM (Ande's Swimming Blog)
    Thu Aug 8, 2014 Nats Day 1

    Event 5 Men 50-54 200 IM LC Meter

    1 Phelan, Darren D 50 STAN 2:21.87 2:19.45
    1:05.80 (36.20)
    1:47.28 (41.48)
    2:19.45 (32.17)

    2 Baker, Dennis G 52 OREG 2:19.67 2:21.77
    1:06.93 (36.92)
    1:49.73 (42.80)
    2:21.77 (32.04)

    3 Rasmussen, Anders M 50 TXLA 2:22.45 2:22.41
    1:08.83 (38.38)
    1:50.84 (42.01)
    2:22.41 (31.57)
    At pan Ams
    I split 40.4 on BR & 32.?? FR
    This time i was too conservative on
    Bk & BR,
    Didn't have a good bk to BR turn
    Nice FR split

    100 bk

    Event 7 Men 50-54 100 LC Meter Backstroke

    1 Jennings, Bryan V 50 LVM 1:04.65 1:03.92
    1:03.92 (32.88)

    2 Rasmussen, Anders M 50 TXLA 1:05.49
    1:04.58 (33.29)
    Ok splits
    I kept hitting the lane line
    Near the turn
    then around half way back
    Hard to swim outdoors
    The 2nd length seemed way longer &
    I started looking for the wall way too soon

    Event 11 Men 200-239 200 LC Meter Medley Relay
    WORLD: W 1:50.83 8/8/2006 COLORADO -USA
    S WOOD,

    1 TXLA 'A' 1:55.00 1:53.37
    1) Rasmussen, Anders M M50
    2) Guthrie, David M M53
    3) Sauer, Jim M56
    4) Huggins, Dale R M41
    59.67 (29.84)
    1:27.66 (27.99)
    1:53.37 (25.71)

    I'm happy that our relay won,
    I had a good start, SDK & breakout

    My split was OK, despite the fact that
    I hit the lane line with my right hand
    Several times, maybe 4, 5, or 6 in the 50
    A couple times my hand didn't even go in the water to take a pull (I didn't yank on it but boy was I tempted), then I Had a long-glide-kick-in touch which made it hard for David to judge, plus the touch pads aren't as wide as the lanes & think I touched between the pad & the wall, so the clock might not have stopped till my back hit it. This all stems from the issue of
    training indoors,
    racing this meet outdoors, & being very near sighted

    To swim straight & away from the rope, I need to sight my outdoor races differently. Think i need to Hold my head higher & fixate on a point behind my lane. Clear blue sky ain't got no lines

    I was 29.5 at pan Ams in June then did a sprint strength program from around July 10th to now & got much stronger, so I hoped & expected to better that 29.5 :05.50 1:59.43
  5. 8|8|13

    Counting down to Aug 17 LCM meet. I plan to use the drive-by format and leave the same day.

    50 fr
    50 bk
    50 fr/100 split request (if authorized)

    Aquatic workouts have been condensed to starts, streamlining, drills, warmups, moderate sprinting and kicking. I still implement AFAP efforts every other day or so, but < 10 seconds worth. Actually seems like I've been doing that for a month already. I am probably one of very few masters swimmers undertrain in quantity leading to the taper.

    Swam a little yesterday and today. Been lifting often and heavy (3 - 4 reps of squats with 1.8 x body weight), but very few sets. I will probably lay off the weights now and start overeating. I pray work will be easy next week but it likely won't. I'll try to govern the effort as much as I can.

    On a different note, I am very excited my wife is officially named ABCT teacher of the year: Thanks for helping!

    Updated August 8th, 2013 at 09:56 PM by __steve__

  6. Workout 08/08/13: evening

    by , August 8th, 2013 at 08:07 PM (Maple Syrup with a Side of Chlorine)
    Slept well last night and stuck around the house as the oil furnace was serviced. Headed over to the college to help - spent time with carpets this morning then prepping for drywall in the 4th floor women's restroom. Another hot and sweaty day, but lots accomplished. Rested a bit before hitting the pool before supper to do:

    200 Fr/200 Bk/200 IM drill w/u

    - 3 x 75 on 1:30, 1 x 25 swim, 1 x 50 kick sprint, 100 EZ
    - 2 x 75 on 1:30, 1 x 50 swim, 1 x 50 kick sprint, 150 EZ
    - 1 x 75 on 1:30, 1 x 50 swim, 1 x 50 kick sprint, 225 EZ

    - 4 X 75 on 1:20 (kick, swim FAST IMO, pull)
    - 4 x 50 on :50 (IM drill down into Fr FAST back)
    - 1 x 100 loosen and out
    (Solo/Rec/2400 yds/50 min)

    Another modified Fort main set, then some extra stuff. My right shoulder was borderline painful, due to working today. It wasn't an issue until I started the main set, but did subside. I'll need to hit the foam roller tonight for sure. Working through the weekend, then next week off!
    Swim Workouts
  7. A short splash

    by , August 8th, 2013 at 11:40 AM (One Stroke at a Time)
    Wednesday August 7th

    400 swim
    16 x 50 2 kick then 2 swim with odds flutter or free evens whip or breast at 4 on 1:00 then 4 on 55
    3 x (2 x 50 on 1:15 25 sprint through turn then kick fast to the flags and then sprint swim no breath to wall then 100 easy 3:00)

    1800 yards

    Not too much today. I was very tired but wanted to start getting back to some sort of routine. Between my vacation and my treatments with my son's 10th birthday thrown in for good measure, I haven't had much of a chance to exercise. Hopefully, I'll make it another time or two this week. I am excited to cheer a few of my friends on via the internet at Nationals!
  8. Aug 6-7

    by , August 8th, 2013 at 10:43 AM (The FAF AFAP Digest)

    RC ex, 15 min
    hammers w/10 lb DBs, 3 x 20
    goblet squats w/10 lb DB, 3 x 15

    spin, 60 min (while catching up on Breaking Bad to prep for season premiere)

    Thursday: Swim/SCY @ Sewickley Masters

    Warm up:

    12 x (25 drill + 25 swim) @ :55
    4 x 50 kick @ 1:00 (did backstroke)
    4 x 50, UW 2/3 length @ 1:15
    masters minute

    Main Sets:

    4 x 100 stroke, sprint first 25 @ 2:00
    masters minute
    ?? I think there was a set here that I forgot
    16 x 25 @ 1:00
    odds = burst SDK + cruise
    evens = AFAP
    masters minute
    5 x (25 AFAP kick + 25 EZ) @ 1:30
    100 EZ

    Total: 2550+


    More of a sprinty practice and I am tired from it! I'm also still sleeping like poo. But I finally have my house to myself -- renovators gone! Though I am having guests for the weekend.
  9. Thu Aug 8 2013 Nats Day 1

    by , August 8th, 2013 at 09:13 AM (Ande's Swimming Blog)
  10. Workout 08/07/13: OW

    by , August 7th, 2013 at 10:32 PM (Maple Syrup with a Side of Chlorine)
    Wow - busy weekend, but a great one. Able to ride my motorcycle to church Sunday, lead the service at one of the area nursing homes (we're looking at the miracles of Jesus), then church in the evening. I felt tired Monday so didn't swim before work, just slept. After work last night I went to the old family homestead with Preston and had a mini-reunion over a campfire on "Pig Back," the hill north of the farm that was used for summer play and winter sledding and snowboarding. Nice to get back there.

    Had breakfast with Lena this morning before going over to the college to help. Painted, helped to hang track for drop ceiling, then was chief schlep with carpeting - cutting, carrying, and general lugging around. The best part was reconnecting with my dad's best friend from NH, who is in charge of carpeting - got to hear stories of their adventures with Nordic skiing and jumping. Just the right divine appointment from God to spend the day with Al. Hope to help him again tomorrow or next week.

    After a shower and paying some bills, I headed down to pick up Brent en route to Queechy Lake (just past the northern end of the Taconic Parkway) for a 1.23 swim with the Berkshire gang. This is actually one of the closest swims for me at just over an hour, and a great lake that is not too weedy and clear, with lots of fish swimming about. As you can tell from the photo below, the thunderstorms held off but the sun was hiding throughout the swim. Only seven tonight, and because I had to get home we did not stay long for the post-race potluck.

    Tags: berkshires
    Swim Workouts , Open Water
  11. 08.07.13 - Wednesday workout

    by , August 7th, 2013 at 08:19 PM (Pete's swim blog)
    Swam w/ Dave, Sam and Carlile. No storms this morning so practice went off at the normal time. Feeling OK today but I'm tired and my sinuses are still reeling from all the backstroke yesterday.


    600 Warm up

    5 Rounds of:
    * 300 Pull - 3:30 (made 3:25s at first and eventually got down to 3:18)
    * 50 Easy - 2:00
    * 100 IM Kick - 2:00
    * 100 Stroke - 1:30
    * 50 Easy - 2:00
    * 100 IM Kick - 2:00

    4 x 50 IM Order/Free - :45
    4 x 50 Kick/Free - 1:00
    4 x 50 IM Order/Free - :45
    4 x 50 Kick/Free - 1:00
    4 x 50 IM Order/Free - :45

    4 x 25 No breath - :40
    4 x 25 Kick - :40
    4 x 25 Stroke - :40
    4 x 25 Easy free - :40

    (5500 Total)
    Swim Workouts
  12. Grains, Pyramids, Ziggurats

    by , August 7th, 2013 at 06:44 PM (Alex's swim journal)
    Meh. Sometimes you just have days like that. After having a pretty tough workout on Monday, yesterday wasn't going to be that great. I did 2000 at the lake, mostly ez swimming. I managed to work in a couple of 200 IMs, a 200 back, a 200 breast... the rest was freestyle, just trying to stay acclimated to the lake water. With temps dropping over the last week and a few more overcast days than we normally get this time of year, the lake temps are starting to drop too. I wouldn't be surprised if the water was in the low 70s, maybe even 68-69 in places yesterday evening. It felt great after warm-up, but I stood in the shallows a couple of extra minutes to psych myself up. I almost envied the triathletes with wetsuits who showed up toward the end of my swim. Almost.


    Last night I got home and planned to have a salad with three different varieties of lettuce I picked up at the farmer's market; just add some chopped tomatoes (our first of the season from the backyard garden!), a little cilantro, avocado, sprinkle over it some ground flaxseed and pepper. To give the salad a little more heft I was going to add some red beans and barley... unfortunately we didn't have any canned red beans... I forgot I had gotten dry beans the last time I went to the store to economize a little. No problem... just put them in a pot with water and boil away, right? Well, I read the directions wrong and since I've been cooking lentils lately (which are pretty well done after 25-30 minutes) I thought this was a thirty minute thing. Turns out the directions on the package were boil on low for thirty minutes, then add a bunch of pork products, then simmer for another 30 minutes. It only donned on me that something might have gone wrong after I drained and rinsed my little red rocks! Crap. Had to put them back in the pot with some fresh water and bring the whole thing to a boil (no added pork, thank you). Meanwhile the barley was coming along pretty slowly too... I thought it would cook more like oatmeal, was not prepared for it to be so crunchy after 30 minutes (the last time I made barley was in the split pea soup so I wasn't really aware of the actual cooking time of the barley on its own. Yeah, the salad was OK, but there was a lot of chewing... and it took me a lot longer than a salad should take to make. Next time I'll have the red beans and barley cooked ahead of time. Yeah, gotta have those days every now and again to appreciate it when things go off without a hitch. Live and learn!


    In going from paleolithic to neolithic with my diet (no meat, more grains and greens) I recall the great civilizations that were made possible by the agricultural revolution six or seven millennia ago. Pyramids and Ziggurats dotted the ceremonial centers and graveyards of the great grain producing centers of Egypt, Mesopotamia. I contemplated this as I crunched through my big bowl of mixed whole grains this morning... I wondered if the Egyptians or Sumerians ever swam pyramids/ziggurats inspired by their monumental architecture.

    The workout that Scotty and I met for this morning/afternoon (11:15-12:45... a real power lunch!) was brutalizing... think whips and chains from the old sword and sandal epics of the late fifties... Yul Brenner as Pharaoh (Scotty actually has his hairdo). We call it a pyramid, but I think technically it's a ziggurat because it has a platform top, rather than a point. If pyramids commemorate the dead and perhaps act as conduits to the afterlife, ziggurats were for the living, well at least the living of the priestly class that used their high plateaus to lift themselves above the alluvial plain and give them access to the gods in heaven. What does this have to do with our workout? (1) It was killer, which almost gave me direct access to the afterlife... and I didn't even have my Book of the Dead with me. And (2) at the top of each ziggurat we had quasi-mystical experiences, leaving us gasping for air, before returning us to reality. Here's what we did:

    WU (1000): 200 fr, 200 pull, 100 bk pull, 100 bk, 100 br pull, 100 single-arm fly, 2 x 100 IM on 2:00 (mid 1:30s).

    500 Fly Pyramid*
    100 recovery
    500 BK pyramid*
    master's minute
    500 BR pyramid*
    master's minute
    500 FR pyramid*

    CD (500): 100 pull, 100 bk pull, 100 bk, 100 fr, 100 pull

    TOTAL: 3600 SCY

    *The ladders in these sets were 25-50-75-100-100-75-50-25 with the interval set at :45/25... My 100s fly were 1:34 and 1:37. 100s bk were in 1:34 and 1:29. 100s br were about 5-6 seconds faster than last week at 1:40-1:41, but the 100s fr came in a second slower at 1:18...

    The fly seemed less brutal this week, I was not pushing it, admittedly. But the BK and BR had my thighs screaming for mercy by the end (I could feel Anubis hot on my tail), where my times improved slightly over the last time I did this workout. I don't feel great about the FR, but I also wasn't pushing it really hard by that point (just "sort of hard" or "hard enough to save my pride, but not enough to launch myself into a celestial revery").

    Updated August 7th, 2013 at 06:50 PM by mcnair

  13. Tuesday 8/6/13

    Tuesday 8/6

    PM only LCM

    400 swim w/ fins + snorkel
    4x50 @ :10 rest swim FR w/ strapless paddles
    3x100 @ 1:20 AE

    4x200 @ 3:45
    #1 - 50 FAST/50 EZ/100 AE (29.1)
    #2 - 50 AE/100 FAST/50 EZ (1:10.5)
    #3 - 50 FAST/50 EZ/100 AE (29.5)
    #4 - 200 FAST (2:18.0)

    8x100 @ :20 rest
    I did these 4 AE trying to hold same stroke count and then 4 light descend:
    1:18, 1:18, 1:18, 1:17, 1:16, 1:13, 1:12, 1:10

    100 EZ

    Total: 3500

    Conditions were not great for fast swimming this evening. The temperature was hovering around 100 and the humidity was also near 100%. These conspired to raise the water temperature from its normal 81 (although recently it has been as low as 79) up to about 86. To make matters worse, someone in the subdivision surrounding the pool was redoing their roof, so the fumes from the tar/gasoline were almost overwhelming.
    Swim Workouts
  14. Wed Aug 7th 2013 SCY Leave for NATS Today

    by , August 7th, 2013 at 09:36 AM (Ande's Swimming Blog)
    Wed Aug 7th 2013 SCY
    Nats are 1 day away, I leave This afternoon

    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013

    #5 - 200 Individual Medley 2:22.45
    1 Baker, Dennis G 52 OREG 2:19.67
    2 Phelan, Darren D 50 STAN 2:21.87
    3 Rasmussen, Anders M 50 TXLA 2:22.45
    4 Guthrie, David M 53 TXLA 2:25.11
    5 Jennings, Bryan V 50 LVM 2:27.65
    6 Levy, Grant A 51 SCAQ 2:31.20
    7 Scott, Greg C 54 CMS 2:32.42
    8 Evans, David L 52 ARIZ 2:32.50
    9 Jaegers, Al 51 ARIZ 2:33.27
    10 Kelca, Brian E 53 LAPS 2:35.16

    #7 - 100 Backstroke 1:05.49
    Heat 10 of 17 Timed Finals
    1 Harper, Buzz L 54 LAPS 1:15.00
    2 Deloney, Wayne 53 MVN 1:13.60
    3 Jaegers, Al 51 ARIZ 1:11.20
    4 Jennings, Bryan V 50 LVM 1:04.65
    5 Rasmussen, Anders M 50 TXLA 1:05.49
    6 Evans, David L 52 ARIZ 1:11.70
    7 Mc Ginley, Patrick B 50 ROSE 1:13.62
    8 Perkins, Robert M 51 SWYM 1:15.00

    #17 - 50 Butterfly 27.34
    Heat 14 of 31 Timed Finals
    1 Thompson, Garrett J 51 LVM 29.04
    2 Golden, Larry 53 ARKM 28.80
    3 Smith, Paul L 54 MMAC 28.50
    4 Rasmussen, Anders M 50 TXLA 27.34
    5 Beattie, John R 52 BLU 27.62
    6 Keating, Kevin 50 SRM 28.80
    7 Kelca, Brian E 53 LAPS 28.90
    8 Wasko, Frank A 53 NOVA 29.29

    #23 - 400 Individual Medley 5:07.51
    1 Baker, Dennis G 52 OREG 4:57.22
    2 Phelan, Darren D 50 STAN 4:58.98
    3 Rasmussen, Anders M 50 TXLA 5:07.51
    4 Melanson, Edward L 51 CMS 5:28.09
    5 Levy, Grant A 51 SCAQ 5:52.30
    6 Matysek, Jim 54 SYSM 5:55.48
    7 Harper, Buzz L 54 LAPS 6:00.00
    8 Smelt, Chris 50 NOVA 6:00.00

    #39 - 50 Backstroke 29.54
    Heat 11 of 20 Timed Finals
    1 Penn, Michael J 52 RIDG 33.77
    2 Stanley, Bradford 53 SCA 33.00
    3 Jaegers, Al 51 ARIZ 31.38
    4 Rasmussen, Anders M 50 TXLA 29.54
    5 Jennings, Bryan V 50 LVM 30.60
    6 Wasko, Frank A 53 NOVA 31.85
    7 Mc Ginley, Patrick B 50 ROSE 33.31
    8 Deloney, Wayne 53 MVN 33.77

    Chris Coached SCY
    6:00 - 7:30 dove in around 6:35
    swam with Mike Varozza
    beside David Walters, Chris, Scott Spann & Taylor
    Gull got out just before I got in and I saw Tyler in the shower.

    Lifted yesterday
    (3 or 4 weeks ago I began a new weight program. I wanted to see how strong I could get in 3 weeks before Nationals. When I started, I struggled to bench 3 reps with 195, recently I did 3 reps with 215 & 2 with 225.

    Swam Th, Fri, Sat, & Mon

    today I just splashed around
    I probably warmed up a 300 then did a few 15 meter sprints with easy after & rest on the wall then got out
    Swim Workouts
  15. Week 45 - Wednesday

    by , August 7th, 2013 at 08:43 AM (After a long rest)
    You know it's been a long week when you start a Wednesday morning thinking its Friday; that's exactly what I thought today was for some reason. I was expecting a sprint workout today and got a mixture of stroke and free. Despite feeling rough in a few spots of the workout, overall I felt pretty good today.

    400 free with snorkel
    6x50 catchup with 6 beat per arm kick on 45(this was harder than I thought it would be)
    10x50 free on 40

    Main set
    8x100 alternating free on 1.10 and IM on 1.20
    100 easy
    5x(100kick on 1.50, 200 on 3min with 3rd 50 fast)
    100 easy
    2x(25 fast back on 40, 50 fast back on 1min, 100 fast back on 2min)

    Warm down
    150 easy

    Total 4200scy

    The 50s on 40 in the transition set felt good and I held 30s throughout. The free and IM set was really hard, I held between 1min and 1.03 on the free and between 1.10 and 1.13 on the IMs. The kick and 200 free set felt better, but 200s still hurt no matter the speed. I went 100 easy, 50 fast, 50 easy and held 2.10s, with the fast 50s under 30. I have the luxury of having a digital clock visible when I swim so it's relatively easy to sneak a peek a get your splits. The back set at the end was hard but I once again really enjoyed doing back. I went 15,30,1.04 on the first set, and 14,29,1.02 on the last set and felt really good. I need to find a meet to do a 200 back later this year to see what I can do.

    I spoke to my coach about the USA-S meets this fall and he suggested I make the meet on 11th and 12th October my first meet. I guess I need to get an official time so will swim in a BB meet at first.
    Swim Workouts
  16. Week 45 - Tuesday

    by , August 6th, 2013 at 09:38 PM (After a long rest)
    I hit traffic on the way home from the office which delayed my swim 30mins or so and as a result I did a short high intensity workout. Our pool is closed next week and I am still looking for an alternate masters program in the Dallas metroplex for next wee, then we start up 6 mornings a week and I will be back at two a days in September; I can't wait. It's looking like I will be doing some USA-S meets this fall and likely a short Taper in late November or early December. I would prefer a short course meters meet than a short course yard meet, but I have not decided yet on the Taper meet. Back to today's workout. I focused on my kick set with a good warmup and warm down. Yesterday my lower back felt pretty tight so i decided to give the kick board a miss tonight and went with back kick.

    500 free with snorkel
    10x50 catchup on 45

    Main set
    10x150 kick with fins Best average on 2.30

    Warm down
    5x100 IM with 10 seconds rest

    Total 3000scy

    I went 1.24 on the first 5 and then went 1.25,1.26,1.25,1.27,1.24. I was so tired I could not get out of the pool and when I did get out my legs were very wobbly. I really need to work on my legs in the weight room as part of my workout this fall, but I know from prior experience I hate working on my legs! It always hurts so bad.
    Swim Workouts
  17. 08.06.13 Tuesday workout

    by , August 6th, 2013 at 08:51 PM (Pete's swim blog)
    Swam solo today. I woke up to a line of thunderstorms and just went back to bed. Managed to get to the pool about noon. For some reason, I got it in my head to work on backstroke. I did a few drills and worked at it but felt more like I was just reinforcing bad habits.


    600 Warm up

    4 Rounds of:
    * 100 Bk kick w/ fins - 1:30
    * 100 1 arm bk w/ fins - 2:00
    * 100 bk pull - 1:30
    * 100 bk kick wo/ fins - 2:00
    * 100 bk - 1:30 (made mostly 1:31s-1:32s)
    * :30 rest
    2:00 Rest
    100 Timed bk (1:27)
    So, I mostly worked on body position. Head back and hips up. I mostly got lots of water up my nose and in my sinuses. My teammates tell me my arm is bending such that I'm entering the water directly over my head and not over my shoulder. It doesn't feel that way and without direct feedback, this is hard to correct.

    2 x 200 Pull - 2:20
    Was going to do 5 but wasn't feeling it after 2.

    14 x 50 Kick w/ fins - 1:00, odds sdk w/ fins down/easy back.

    200 Cool down

    (4000 Total)
    Swim Workouts
  18. Monday, Aug. 5

    by , August 6th, 2013 at 11:06 AM (The FAF AFAP Digest)
    Swim/SCY @ Sewickley Masters

    Warm up:

    600 OMO
    600 assigned (I did 400 of sculling and fly drills)
    4 x 50 kick @ 1:00
    4 x 50 free, 12.5 SDK each length @ 1:15

    Main Sets:
    (used fins)

    12 x 50 @ :45 (mix of free, fly & kick)
    masters minute
    10 x 50 @ :40 (backstroke kick)
    masters minute
    6 x 50 @ :35 (backstroke kick, made it)
    masters minute
    assigned 10 x 50 @ :40 --- NO! I am a sprint diva, not an aerobic goddess. I just did 200 EZ while the other more stalwart swimmers carried on
    masters minute.
    12 x 50 @ :45 (DPS free)
    50 EZ

    Total: 3500


    Made it, almost, through another "distance" day at Sewickley. Can you tell I'm not in the mood to train on my own much? I did zilch all weekend when I was in NoVa. So I am still in maintenance mode. I am also seriously sleep deprived from travel and the ungoing renovations at my house. I can't wait until I have the house to myself. It sucks to move, be in semi-shock and have chaos everywhere.

    I realized yesterday that I have done virtually no drylands since early April when I tapered for Indy Nats. I think I've lost some muscle mass. Won't it be fun to start those up again ...
    Swim Workouts
  19. Improvements come slowly at times...

    by , August 5th, 2013 at 11:58 PM (Alex's swim journal)
    ...almost imperceptibly slow, but they are there nonetheless. I'm speaking here not about my more dramatic time drops in the 1650 over the last 6-7 months... going from a 1:36/100 pace to a 1:31/100 and now working out at 1:25/100 on my 20 x 100 on 1:40 set... in less than a year, I've definitely come off the plateau... I think. But, the improvements in pace are much smaller for the shorter races... seems like it takes a lot more work to drop my pace per 50 a single second in the 100s or 200s. But after about a month of focusing at least one hard workout a week on the middle distance paces I'm seeing slight, ever so slight, signs of encouragement... especially in the fly. On my 50s fly today, for example, I used a 1:00 interval and my pace never dropped back to :50... my average pace over 400 yards of fly today was closer to my goal of :48/50.

    In the Back set, I was able to hold the goal pace a little longer this week than last... just a little longer; same thing with free. And I have to keep reminding myself that the first time I did a version of this workout (it was on July 1st) I only did 32 50s over the course of the workout. Today I did 48 50s. So, I'm in better shape even if the times don't look like they've moved a lot. Here's what I did today:

    WU (1000):
    400 EZ swim on 7:00 (held 1:40 or better pace; did fr, pull, fr, pull by 100)
    4 x 100 on 2:00, reverse 400 IMO (1:27, 1:50, 1:46, 1:39*)
    *This 100 fly was split :49/:50; almost an even split on 100 fly?!
    4 x 50 fr on 1:00 (:40, :39, :38, :38)
    Master's minute

    MS1 (1000)
    4 x broken 200 BK on 4:30
    --:10r after each 50; <1:00r btwn 200s
    --went 3:37, 3:38, 3:38, 3:40, probably a decent reflection of where my current 200 pace is on back (3:07-3:10).
    200 recovery (fr, bk, fr, bk by 50)

    MS2 (1000)
    4 x broken 200 FR on 4:00
    --:10r after each 50; <1:00r btwn 200s
    --went 3:06, 3:07, 3:08, 3:08 (I was actually shooting for a :39/50 pace instead of goal-pace (:38/50), since I was just not feeling it at this point in the workout; again, this is probably a decent reflection of what I could do in a 200 free right now (2:36-2:38).
    200 recovery (pull, fr, pull, fr, pull by 50)

    MS3 (1000)
    4 x broken 200 FLY/BR on 5:00/6:00
    --:12-:15 rest after each 50; 1:10-2:00 rest after each 200
    --Fly 50s went on 1:00, first and third 200s in the set (splits: :46, :47, :47, :49, then :44, :47, :48, :48... got faster as I went along?!)
    --Breast 50s held 1:00 interval (barely) on second 200; went on 1:10 for the fourth 200... 50s were in :53-:57 range.
    200 recovery swim (100 pull/100 fr)

    CD (1000):
    4 x 50 kick w/ fins in 200 IMO*
    16 x 25 kick w/fins on :30 in 400 IMO*
    *Took the fins (short) off for br in these sets; used streamline for dolphins and back, board for br and fr.
    400 EZ swim (pull, fr, pull, fr by 100)

    TOTAL: 5000 SCY/115 minutes

    I got in at least a 1000 yards of back work today; 500 of good, hard fly work (without ever sacrificing too much in form I don't think... it's getting easier to hold); same with breast. Hadn't put on the fins for a while so it was good to keep that burn going through much of the cool-down.

    Updated August 6th, 2013 at 01:20 PM by mcnair

  20. Monday, August 5, 2013

    by , August 5th, 2013 at 09:20 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 79 Water temp 78
    Sunny, then cloudy, humidity at 86%

    Warm Up
    400 FR
    200 FR-K w/snorkel
    200 FR-CU as 2(50 Steady/50 Strong)
    200 FR as 4(25 Fast, 25 EA)

    *Set 1*
    3(6x50 FR on 1:10) Odd-Fast @85-90% from dive, Even-EZ/DR
    *29-28-28, 29-28-28, 28-28-28
    ---100 Bk

    *Set 2*
    4x400 IM on 2:00 rest, desc 1-4
    ---100 Kick/fins-snorkel

    *Set 3*
    20x50s FR on 1:00 w/fins-snorkel
    /odd-kick 25RS/25LS (75-85%) *38-34
    /even-CU (85-95%) *31-29

    *Set 4*
    1000 FR Swim, desc by 100s 1-5, 2x

    Warm Down
    300 BK/FR
    2x50 FR SPL-24 w/10 bobs btwn

    We went to the school open houses this weekend in preparation for the first day of school this coming Thursday 8/8. My son will begin 11th grade at the Fort Myers High School IB Program, and my daughter will start 5th grade at Allen Park Elementary. The years are going by too fast, as it seems just yesterday when he was beginning 6th grade and she was starting kindergarten.
    Swim Workouts