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  1. Tuesday, July 10 - A Split Crazy Eights

    Shared a lane with Ray today. Didn't warm up and felt sluggish on the 125's. Felt much better about the 150's, 100's, and 50's and held my pace well through the sets. Think we could cut the intervals 5 to 10 seconds on the sets of 4.

    50 Free
    8x125 on 1:45 (1:40-1:42, last 2 at 1:38)
    8x25 Free\Back Easy on :25
    4x150 Free on 2:30 (Sub 2:00's)
    4x100 Free on 1:45 (1:15's)
    4x50 Free on 1:00 (:36-:37)
    4x150 Free on 2:30 (Sub 2:00's)
    4x100 Back w/paddles on 1:45 (Sub 1:25's)
    4x50 Back w/paddles on 1:00 (:40's)
    6x50 Easy Free/Back/Breast

    4200 Yards
    78 minutes
    Categories
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  2. Tuesday, 7/10/12

    by , July 10th, 2012 at 06:44 PM (A comfort swimmer's guide to easy swimming)
    SCM with swim buddy

    Recovery Day

    After Nationals I will take it easy for a few days then gradually ramp it up again.

    Took yesterday off and did real easy swim today.

    100 easy free
    200 moderate pace as 75 free/25 back
    300 like above
    400 as 75 back/25 free
    300 pull with paddles, buoy and snorkel
    200 kick, alternating free & dolphin
    100 easy free & back

    Total: 1600 meters
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  3. Tuesday, July 10

    by , July 10th, 2012 at 05:59 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    24 x 25 shooters w/MF
    8 back, 8 belly, 8 360 twirling

    6 x 50 fly drill w/MF
    6 x 50 breast dolphin w/MF
    6 x 50 back
    6 x 50 free

    100 EZ

    Total: 2500


    +++++++++++++++++++++++++++++

    Yesterday, I was lazy and did absolutely zilch to further my post-Nats recovery. Today, I made it to the pool for a recovery workout. I didn't feel too bad. In fact, I don't feel nearly as as I usually do after 3 day meets. Perhaps because I only swam 4 events? Plus, I slept much better in Omaha than I did in Greensboro. I'm still feeling a little dazed from my 4:00 am bedtime on Sunday. But on the whole am very upbeat. So much so that I registered myself for a meet next Sunday in MD. Normally, I would never even contemplate such a move. But I think it will be fun. I signed up for 2 events. May only swim one. Jimby may come down to join in. This will be my first outdoor meet since Worlds in 2006. I recall getting hopelessly lost in the 100 back there. I'm not at all worried about my time, so don't care if I have a repeat. Though it would be nice not to go a personal worst.

    Updated July 10th, 2012 at 06:04 PM by The Fortress

    Categories
    Swim Workouts
  4. Kingdom swim

    I had a great weekend in Vermont. I went up for Saturday’s 10-mile Kingdom Swim. It was my first time in that area, and I found it stunningly beautiful. I ended up flying to Burlington and driving from there, and that drive over, near the Canadian border, was pretty amazing—lots of vivid green fields and red barns, under a cloud-dotted blue sky. It almost looked like a child’s drawing of farmland, and the hilly terrain afforded broad vistas as I drove along. Farm stands dotted the little road I was driving along—it took some discipline to limit myself stopping at just a couple during the 2-hour drive.

    I got in a warmup swim in Lake Memphremagog on Friday, then went on a boat tour of the swim course, which had been buoyed that morning. I’m not sure how useful the boat tour was—the buoys seemed too far away to sight while swimming, and all swimmers had an escort kayaker, whom I planned to let worry about where we supposed to go. But it was definitely pleasant to be out on the water, and I liked seeing where I would be swimming, plus I picked up a few landmarks that would let me know when the end of the race was near. And ViveBene was on the same boat! I was glad to finally get to meet her in person, and it was fun chatting with her and the other swimmers and getting tips from those who had done the event in previous years.

    The forecast for Saturday mentioned possible thunderstorms, and the morning was cloudy and humid. I listened carefully during the race briefing for the in-case-of-lightning instructions. (Three air-horn blasts meant pod up with other nearby swimmers so that motor boats could pick us up quickly). I had met my assigned kayaker, Bob, the previous evening, after exchanging emails with him earlier, and I was pleased that he would be guiding me through the course. I gave him my feeds and some extra goggles, then watched as he and the other kayakers paddled into position—they would pick us up after we rounded the course’s first buoy. I made careful note of what he was wearing and his kayak color so that I could find him—those were easier to spot in a crowd than the numbered race bibs.

    There were 68 of us in the 10-mile race. We lined up on the beach, the air horn blasted, and off we went. I started off to the far left side, and waded in gingerly—there were some rocks on the bottom I didn’t want to bruise my feet on, and I figured 10 miles was long enough that I didn’t have to worry about racing people out to the turn buoy some 150 yards off shore. I settled into an easy rhythm, had no trouble finding my paddler, and we headed over to the first buoy on the other side of the lake.

    Rxleakem has provided a nice account of the course in his wonderful write-up of the swim. I was happy not worrying about buoys and just stroking along beside my kayaker—I didn’t see most of the buoys until we were right beside them. The first leg of the race up the west side of the lake was easy going, and I enjoyed looking at the scenery and the sky, which seemed to be clearing and letting some sunbeams through. I was surprised when we stopped for a feed and Bob told me we were headed across the lake—the first part of the swim had passed by quickly.



    I could see Canada! The northern part of the course goes very near the border (the lake is in both countries).


    There was a bit of chop as we left the shoreline for less protected waters, and it grew steadily greater as we headed towards the two islands that the course wends round. It got fairly rough here, and as I watched the kayak getting bounced around I was grateful to be in the water rather than on it. Despite the wind, which had picked up considerably, we were able to keep a fairly tight line on the buoys, I think—my kayaker frequently sails on that lake, and so had some good experience in accounting for breezes when charting a course. The going here was hard, and I got a little tired of the chop before it got tired of being choppy, but eventually the wind died down a bit and my stroke again felt more organized and efficient.

    Soon the big green sloping green lawn I had noticed on the boat ride came into view on the eastern shore. One of my fellow swimmers had pointed it out to me, saying that last year there were two kids rolling down it as she swam past, and that it looked like such fun she wanted to join them! It did look like an excellent rolling hill, but alas there were no kids out enjoying it this year. Still, I knew it meant I would soon round the final point and head in towards the finish, and so I enjoyed seeing it.

    On the final swim into the beach I found a little extra energy to hold off another nearby swimmer, then finally waded ashore, where I got a big hug and congrats from Emma. A familiar face at NYC-area ow swims, she did this race just a few days after setting a record for the Ederle swim course, and then stayed at the finish line all through the afternoon congratulating everyone as they came in. Did I mention she’s just 17? Such a great kid—it’s always a delight to see her at these events!

    Also awaiting me at the finish line was my friend Michael. I was surprised and delighted to see him—we’d last crossed paths in Iceland. He was staying with some friends in the area and decided to come over to the swim. I hung out in the shade with him for much of the afternoon watching swimmers triumphantly cross the finish line.

    The threatened thunder showers not only held off during the swim, they disappeared altogether, and it turned into a lovely sunny afternoon. I got to visit with Kent and Candy from the Arizona swim series—he had a great swim, and his son won the 10-U mile race! There were lots of kids races, which I thought was great, with distances ranging from 100y to a mile, as well as some age groupers among the 3-, 6-, and 10-mile swimmers. Great to see so much excitement about OW from the next generation!

    I ended up finishing 6th among 19 women, with a time of 5:00:24. After all the swimmers were in, I went back to the hotel for a well deserved rest, then out to a nice dinner with Suzanne, Ali, and Sandy. I slept well that night.

    I was initially a little disappointed with my swim, but the more I talked to other swimmers and reflected, the more satisfied I became. I felt that the swim had gotten long and sloggy in the middle, and confess that at times I was feeling a little sorry for myself when swimming through the rough chop. But pretty much everyone found the swim difficult; many others also half-wished they would hear those three blasts when the going got tough, or remonstrated with themselves for not signing up for one of the shorter distances. I think my problem was more with my expectations than with my performance—I somehow got it into my head that these swims were failures unless I was enjoying every minute of the experience. I was fortunate to have some fine swims last season where that was the case, but I need to expect that there will be some ups and downs in longer swims, and find some satisfaction and pride in persevering through it all.

    My last two days in Vermont were spent visiting other little lakes in the region. There are a glorious lot of them, and the drives between them are simply delightful. My favorite was Willoughby lake, which is the venue for a 4.75-mile swim in August. I swam there both Sunday and Monday mornings. It is surrounded by steep hills, and has clear water with great visibility—and some pretty big fish! They spooked me at first but I grew to enjoy seeing them swim around underneath me. I was very pleased to have brought my orange Swimmer Safety drybag along. It’s exactly the right tool for lake-hopping—I could drive to any beach, park, leave most of my stuff in the car, stash keys and a few essentials in the dry bag, and swim off to my heart’s content, knowing I was very visible to the minimal boat traffic on these lakes. I’d love to go back up and visit this area next summer and explore these lakes a little more!
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  5. Workout 07/10/12:

    by , July 10th, 2012 at 01:33 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 IM drill/200 Kick

    400 FR Pull with buoy
    10 x 50 on :15 SR
    - 1-4, 6-9 Quarter's Strong
    - 5 + 10 = Breaststroke

    1 x Noah's Ark FR Pull with buoy
    200 loosen and out
    (Solo/Hoosick Falls/2200yds/40 min)
    -----------------------------

    Took a spin on the motorcycle over to HF this morning for adult swim. Not as crowded as last week, which was nice. Beautiful day (bright blue skies with a few high clouds floating by) for an outdoor swim. Nothing too difficult, more or less stetching out due to soreness from last night's pushup swims.

    Took the longer way home and enjoyed the ride. I am on vacation this week and too time to wash and buff both my bike and van. Yesterday I mowed the lawn, did some weedeating, and got the pool into shape. I just remembered my wine experiment in the basement - racked it for the first time, will need to do it probably two more times to get it clear. This afternoon I am going to help my wife with some upgrades to the downstairs bathroom (going to make up some moldings and repair the broken door frame) and probably take a nap or work in the garden. Might do both.
    Categories
    Swim Workouts
  6. 07.10.12 - Tuesday workout

    by , July 10th, 2012 at 12:36 PM (Pete's swim blog)
    Swam solo at the community center outside Colorado Springs. Felt pretty good today as my endurance is returning.

    SCY

    400 Warm up

    4 x 100 - 1:30
    3 x 100 - 1:25
    2 x 100 - 1:20
    1 x 100 - 1:15
    100 Easy

    5 x 200 Kick w/ fins - 3:30
    100 Easy

    4 x 100 Pull - 1:25
    3 x 100 Pull - 1:20
    2 x 100 Pull - 1:15
    1 x 100 Pull - 1:10
    100 Easy
    Held 1:08 - 1:10 on all of these

    4 Times through:
    5 x 50 - 1:00 (Fly, Back, Breast, Free, Kick)

    200 Cool down

    (4900 Total)
    Categories
    Swim Workouts
  7. Tue Jul 10th, 2012

    by , July 10th, 2012 at 12:23 PM (Ande's Swimming Blog)
    Tue Jul 10th, 2012

    Several swimmers at the meet said they read my blog and here's a few links y'all might enjoy

    [ame="http://www.usms.org/forums/showpost.php?p=265004&postcount=1794"]Swim Faster Faster[/ame]

    [ame="http://www.usms.org/forums/showthread.php?t=4298"]My old swimming blog March 2005 - Sep 2008[/ame]

    [ame="http://www.usms.org/forums/showthread.php?t=4418"]Ask Ande[/ame]

    [ame="http://www.usms.org/forums/showpost.php?p=270404&postcount=609"]Help My Flutter kick is horrible[/ame]



    Monday, July 9th: travel day
    didn't swim, didn't sleep much, went to bed at midnight & woke up at 3:00 am to catch my 6:05 flight, I should have slept another hr or hr & a 1/2. on the way to the airport I dropped by behind the Century Link Center and watched big fire hoses spew water out of the pool to drain it.

    yesterday I was sore & exhausted.
    Shoulders hurt from bk starts,
    left hip hurt, (pretty bad yesterday, was walking around like an old man)
    plus I had a sore throat & an ear infection
    I slept well last night. I didn't sleep well at Nats, the first night at 4 a.m. I woke up to the feeling of an insect crawling on my head & neck. I moved around my head to find it, I pinned it in the dark turned on the light and yes it was a [ame="http://en.wikipedia.org/wiki/Bed_bug"]bed bug[/ame]. There really are bed bugs and they do bite & suck. I flushed it. I also tossed my bed and mattress, packed up everything & put it in my car. Heat kills bed bugs. They can crawl on your luggage and get in your house. You do not want a bed bug infestation in your home.

    Then Sunday morning I found another one in my bed, I put it in a plastic cup brought it to the fron desk and later had a talk with the manager who changed my room & comped my stay. I suggest you keep your luggage in the bathroom on the counter.

    Also during the meet I had a problem / major distraction at home.

    left my home around 5:30 this morning


    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove around 6:25
    swam with Mary
    Beside Todd, Mike, Ned, Marcio & a new swimmer

    Warm Up (LCM)
    missed it

    Main Set (LCM)

    didn't do much today, swam around 500 easy
    did a few 15 meter sprints (swim & SDK)

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX

    2012 South Central Zones

    Meet Info / Entry Form

    Days Till
    Categories
    Swim Workouts
  8. Nats Day 3 Sun July 8 2012

    by , July 10th, 2012 at 11:30 AM (Ande's Swimming Blog)
    Nats Day 3 Sun July 8 2012

    had a great time at Nationals
    Loved seeing old friends and making new ones


    12 Rasmussen, Anders M 49 TXLA 34.66
    r:+0.82
    Not so great
    went 34.00 last year
    I haven't lifted weights this year,
    I'm weaker, heavier and my times were slower


    3 Rasmussen, Anders M 49 TXLA 2:22.55
    r:+0.79
    30.21
    1:07.98 (37.77)
    1:49.66 (41.68)
    2:22.55 (32.89)
    waited around till 6:00
    OK swim
    hoped to be faster
    2nd out touched me by 4/100ths


    NEXT MEET

    2012 South Central Zones

    Meet Info

    Days Till
    Categories
    Swim Workouts
  9. Monday 7/9/12 "Back in the saddle again"

    Monday 7/9

    AM only LCM

    500 swim
    200 kick

    2x
    4x100 @ 1:45 D1-4
    4x75 @ 1:20 D1-4
    4x50 @ 1:00 kick strong
    4x25 @ :40 FAST

    300 EZ

    Total: 3000

    Been on hiatus from the pool because of my ankle injury I suffered at the beginning of June. I decided to take a break from all sports/physical activity except ankle strengthening exercises to jump start the healing process. The ankle still feels weak, but almost all the pain while swimming has disappeared (butterfly kick seems to be the only thing that is slightly painful still). I plan tot ake it slow the first few weeks here, swimming 3-4 days a week and doing light Crossfit on my off days. My hope is to be 100% and ready to hit the training hard by the middle of August.
    Categories
    Swim Workouts
  10. recovery day, well deserved

    by , July 10th, 2012 at 07:26 AM (Mixing it up this year)
    I really needed a recovery day since I did not swim yesterday and did not warm down sunday.

    500 free

    On :30RI
    200 D-S-K-S
    200 IM drill
    2x100 kick w/zoomers
    4x50 smooth free
    2x200free w/zoomers, snorkle and strapless paddles
    2x100 back work UW
    4x50 kick w/zoomers work UW to 15-20m
    4x50 choice I did IM order
    200 free w/strapless paddles

    Total 2500 meters
    Categories
    Uncategorized
  11. Monday, July 9, 2012 5:30pm

    by , July 9th, 2012 at 11:22 PM (Fast Food Makes for Fast Swimming!)
    After yesterday's meet, I figured I'd take it easy in today's swim...

    YEAH RIGHT! I've got to keep the yardage cranking away right now, as my next three swims are:
    • Swim meet w/ 100 Free, 100 Fly, 1500 Free
    • Longbridge OW Swim - 1.76 miles
    • Lake Chelan OW Swim - 1.5 miles
    No room to play around when I'm only able to swim 3 days a week as it is, I need to pound the yardage, and attempt to swim longer repeats, or at least keep the rest to a minimum.


    Warmup that blends into the Main Set:

    5 x 100 Free @ 1:30
    5 x 100 Free @ 1:25
    5 x 100 Free @ 1:20
    5 x 100 Free Pull @ 1:15

    I was able to keep these all between 1:08 and 1:10s which was nice. I'm not in my top aerobic conditioning right now, so was pleased with this. I did have to grab the paddles and buoy for the last 5, cause I wasn't sure if I'd make 'em or not swim.

    3 Rounds of:

    100 IM (50 Fly, 25 Back, 25 Breast) @ 1:40
    2 x 50 Free @ :40
    4 x 25 Free @ :20
    :10 bonus rest

    That was a fun little set to mix it up a bit.

    10 x 50 Kick w/ board @ 1:00 (held :55s) just tried not to cramp my calves

    3 x 75 Free @ 1:00
    3 x 50 Free @ :40
    3 x 25 Free @ :20

    150 EZ and out

    ------------------------
    4000 Yards in 1:05, not too shabby, ...almost KNelson-ish
  12. Workout 07/09/12: OW

    by , July 9th, 2012 at 09:45 PM (Maple Syrup with a Side of Chlorine)
    w/u: 360 FR, 120 IM

    Drills:
    2 x 60 FR
    1 x 180 FR
    1 x 60 FR (broken halfway to 1 min Vertical Kicking )
    10 x 60 (with 5 pushups halfway through)
    2 x 60 w/d
    (Marauders/Lake Paren/1560yds/55 min)
    -----------------

    Since the Rec is closed, I have been weighing options for training. Lake Paren is in North Bennington, about fifteen minutes from my house. The age group team, the Marauders, are also without a pool, and using the Hoosick Falls pool in the morning and Lake Paren in the evening, three times a week. Since the coaches don't want to swim in the water, I have volunteered to swim with the kids to provide some motivation, and it happens to fall very nicely into my schedule Monday evenings from 5-6.

    There is a dock 30 yards from shore, hence the funky distances. It is a weedy lake, and the eight kids swimming were freaked out by it. I just laughed since the weeds were hiding various fish and salamanders, so I had a great time enjoying the waterlife. We used the dock for pushups - up the ladder, flex those muscles, then dive back to shore. I issued the challenge - the kids had to do six before I completed ten; if not, a long swims through the weeds! They beat me

    Updated July 10th, 2012 at 07:46 AM by rxleakem

    Categories
    Swim Workouts , Open Water
  13. Monday, July 9 2012

    by , July 9th, 2012 at 09:31 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center

    • Air temp of 88, pool at 83, 90% water clarity.
    • Sunny skies with humidity at 72%



    Warm Up
    1. 1x400 FR DPS
    2. 4x50 on :45 desc 1-4


    *Set 1*
    2x2000 FR on 25:00

    Results:
    1. 23:56
    2. 23:38


    EZ 200 FR

    Comments
    • Warm water again.
    • Doing my best to hold on to my base endurance pace with limited summer training. When my kid's school year starts in early August, I will be able to swim at the FCGU Aqutic Center where the LCM pool consistently has a water temp of between 77-80.
    • My kids are having great summer, and when my 14 year old son returned from his month long trip offering to help with the dishes after dinner, my wife and I continued to be thankful observing his recent developing maturity & responsibility this summer, particularly after a challenging 9th grade year. At this point, things are looking good for his 10th grade year.
    Categories
    Swim Workouts
  14. 2012 Summer Nationals

    by , July 9th, 2012 at 09:30 PM (A comfort swimmer's guide to easy swimming)
    Got home from Omaha this morning and I am exhausted! As soon as I was unpacked I took a nap. Just now starting to feel human again so thought I should update this.

    My son went with me and competed in the 18-24 age group. He did very well with 2 - 2nd place, 2 - 4th place, and a 10th place finishes. It was fun having him there with me and he seemed to even enjoy hanging with dad and all his old friends.

    I had a very good meet and met my expectations in all my swims and even approached my lifetime bests in a few of them. We arrived late Thursday afternoon and was able to get to the pool for a short swim in the warmup pool. It was awesome to see an entire 8 lane 50 meter pool with a 6 lane 25 yard(?) pool adjacent to it just for warmups. And 2 sprint lanes with blocks available the entire time. After a short warmup of 500 or 600 meters we left and went to dinner with Fortress. Was great to see her again.

    Friday:
    50 Freestyle - 31.07: This was a good swim even though I am really slow off the blocks (reaction time was .89). I wanted to swim this taking only 2 breaths but had to sneak in a third breath at about 10m to go. The swim felt good and strong and I didn't seem to drop off too much on my arm speed at the end. Ended up 13th in my age group. I've only done LCM Summer Nationals twice previously and by comparison, I went 30.60 in 2008 Summer Nationals and 30.00 in 2009.

    Saturday:
    100 Freestyle - 1:10.56 (34.05-36.51): another good swim and my start was a little better (r=.82). I won my heat which was exciting. Ended up 14th in my age group.
    I went 1:08.11 in 2008 Summer Nationals and 1:11.19 in 2009.

    50 Backstroke - 36.60: Great start (r = 0.67) and I went 12 SDK to about 12m before breakout. I kept good kick and fast arm speed throughout the swim. Was off just a bit at the finish and had a short glide before touching. Was 10th in my age group.
    I went 37.14 in 2008 Summer Nationals and 36.57 in 2009.

    Sunday:
    100 Backstroke - 1:23.31 (40.75-42.56): Another great start (r = .67) and felt strong through out the swim. This one hurt a bit though and I really had to focus to not let my kick and arm speed drop off in the final 25. Finished 9th in this event.
    I went 1:22.55 in 2008 Summer Nationals and 1:23.28 in 2009.

    50 Butterfly - 34.81: Start was better than the free races (r=.81) and after 8SDK I brokout and had a good swim. I really died at the end though. My son said I should have taken my 1st breath earlier in the race which might have helped. I was breathing every 5 strokes early then went to every 3 in the final 15+20 m. I swam faster in May for this event but I'm still pleased with it. I haven't spent a lot of time practicing fly and so not disappointed at all. I placed 8th in this event.
    I went 33.04 in 2008 Summer Nationals and 35.52 in 2009.

    All in all a very good meet and I'm pleased that I'm still swimming times close to what I did 4 years ago. I had a lot of fun and was great to see old friends and make some new ones. Now I'm going to take it easier the remainder of the summer, do more biking and maybe a few open water swims. There are also 2 aquabike events in Idaho later this month and August and I might try to do one or both.
    Categories
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  15. Monday, July 9 - Sets of 5

    Had another big group today. Shared a lane with Keith as we all did Ray's sets of five (need to come up with a good name for that). Water was warm and seems to e affecting everyone.

    300 Mixed strokes
    5x300 on 4:30 (4:05's)
    250 Back Pull
    5x200 on 3:00 (2:45 - 2:48's)
    100 Back Pull
    5x100 Back Pull on 1:45 (1:20 - 1:25)
    5x50 Free on 1:00 (:37's)
    6x25 Back on :45 (:18 - :20)
    3x100 Back Pull on 1:40

    4350 yards
    80 minutes
    Categories
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  16. 07.09.12 - Monday workout

    by , July 9th, 2012 at 12:44 PM (Pete's swim blog)
    Swam w/CSST Masters. I'm finally getting past the altitude and feeling much better in the pool.

    SCY

    800 Warm up

    10 x 50 - :50 (3 SDKs on each wall)

    100 - 1:20, 150 - 2:00, 2 x 200 - 2:40, 150 - 2:00, 100 - 1:20
    100 - 1:20, 150 - 2:00, 200 - 2:40, 150 - 2:00, 100 - 1:20
    100 - 1:20, 2 x 150 - 2:00, 100 - 1:20
    150 Easy
    No fade on the 1:20 pace today. Held 1:12-1:14 pace but I also had a nice draft today.

    400 Kick

    5 x 150 Pull - 2:00
    Gave the lane leader :10 lead to reduce the draft. Felt great on these and descended down to 1:42 on the last one.

    4 x 25 - :30, #2, #4 sprint (:14 each time)

    150 Cool down

    (4450 Total)
    Categories
    Swim Workouts
  17. Nats, Day 2 & 3, July 7-8

    by , July 9th, 2012 at 12:34 PM (The FAF AFAP Digest)
    Saturday:

    50 back, 32.4, WR

    Only one race on Sat, but it was my baby. Thrilled to break my own record and was somewhat surprised. I had a .60 reaction time but uncharacteristically botched the start a bit -- entered the water with my hands crossed instead of in a streamline. That's like a automatic break in the water and I was mentally letting out F bombs. Getting quickly into my SDK helped ameliorate this eror, but I know I lost a couple tenths here. The rest of the race felt good, good tempo and I even swam straight. My tempo slowed down a bit the last 10 meters, showing my lack of sprint conditioning. The only odd part of the race was that I felt like I had water flowing over my face the entire time making it difficult to see and breathe. Some of it was splash from my rapid fire turnover. But some felt unusual. Other backstrokers complained about this phenomenon. Don't know if it had anything to do with the current in the pool or what. If I didn't look that happy on the jumbotron (Water Rat commented on this), it was only because I was gasping for some air and sick of water in my face. 32.4 is my second fastest time ever. I had secretly hoped to be a bit faster, but there is always next time. That's the fate of sprinters -- any small deviation from perfection in the details costs you time. Still, the end result rocked!

    There is a vid of this on my FB page. I need to figure out how to youtube it.


    Sunday:

    50 breast, 39.0, 2nd

    Woohoo! I dropped 1.6 seconds from last year. What a shocker for me with only one little dolphin kick to get me through the race and no walls. I was really pleased when a couple breaststrokers commented that I looked like a legit evilstroker and was getting major forward progress from my undulation. A friend commented that I looked "like a dophin in the water." I guess my evil has improved this year from doing it in practice so frequently. The only technical difficulties were that I was under a tad too long on the start. After my pullout, I was not at the surface, so had to float up and hence was not ahead on the start. My stroke count was also off at the finish and I had to short stroke it to avoid a major glide into the wall. The remaining area that needs improvement is my whip kick. But I likely will just continue to fake and not work on that much.


    50 fly, 30.4, under previous NR of 30.7

    I knew going into this race that Lisa Dahl would be tough to beat. I'm not sure I've ever beat her in 50 fly LCM and she was on fire this meet. Kudos to her. My strategy was to go the entire first 15 meters underwater and try to hang on. I've never done that before on the 50, but thought it would save my arms. Very helpful that there was a marking at the bottom of the pool so I knew exactly when to breakout. As I knew would happen, I tightened up the last 5 meters. But the real problem was that I didn't hit the wall right. I was forced to glide in while Lisa slammed the wall. I think I lost on the last stroke; it was a Cavic-Phelps type situation. I thought I would be rather heartbroken about this. But, no, I was phlegmatic. You win some and you lose some in the world of sprinting. I believe 30.4 is my second best time and best textile time. (29.6 with the Jaked being my fastest ever from 2009). And 30.4 is vastly better than the 31.5 I swam last year at Auburn. I just needed more juice. Still, no one can be bummed about swimming under a Laura Val NR. And I believe only 1 person swam faster in the 40-49 age groups.


    ++++++++++++++++++++++++++++


    Thoughts on Omaha:

    -- The pool and facility were fantastic. The arena setting meant ample seating. The warm down pool was fantastic with blocks in a couple sprint lanes to practice starts. And the jumbotron and cameras were pretty cool. There did seem to be a slight current in the pool. And you could often see ripples in the water, especially in the end lanes.

    -- Much fun to be had hanging with friends, watching the racing and meeting some of my HIT peeps.

    -- I am a short course swimmer. My best stroke is dolphin kick and long course deprives me of this weapon. My actual long course times are just flat out slower than my converted short course times.

    -- I am really growing to hate the 15 meter rule. My dolphin kick has improved so much that I could maintain speed much further. Not that I'd like to go 50 meters UW, but I think 25 would be just dandy. I was bummed to have to come up in both fly and back this meet.

    -- Because I am a kicker and turner, I MUST train long course to be at my best in long course. Long course feels like a different sport to me and there is a vastly bigger aerobic component. Not that I would need to do IG in practice, but the workouts I did after Greensboro did not prepare me adequately. And I was really negligent in not doing any lactate tolerance sets. I'm not sure about next long course season. There may always be a conflict between Lil Fort's track practices and NVSL meets and me training at Mason in the summer ... I'm not sure solo training at Rockville more often really would be enough either.

    -- Greensboro and Omaha were just too close in time. I was uninspired for a few weeks after Greensboro and lost key training time. And I was never as sharp in May and June as I was from Jan to April in practice.

    -- I did achieve my goal of swimming faster this year than last year at Auburn.

    50 free: 29.6 --> 29.2
    50 back: 32.5 --> 32.4
    50 breast: 40.6 --> 39.0
    50 fly: 31.5 --> 30.4

    And I had been concerned that I wouldn't be able to do that after my last week of taper power outage hell. Looking at the times, I was definitely best on Sunday. Somewhat unusual for me. I felt out of sorts on Friday and better as the weekend progressed. I was even ready to do a 100 back when the meet ended. And I am contemplating going out to UMBC next weekend to pop one in on Sunday.

    -- With the improvement in my breaststroke in the last year, I really feel like I am a four stroke swimmer now. Thank you fins and all those fast hand drills!

    -- Overall, I give myself a B+. I would have given myself an A- if I hadn't scratched my 100 back split in the 200. But I was too tired to do it after 50 free and not mentally prepared. I should know never ever ever to sign up for back to back events at Nationals.

    -- I got home at 3:00 am last night. Re-entry is apparently my 6th event.

    -- Bring on short course! But not until I've goofed around for a while.

    Updated July 9th, 2012 at 04:08 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  18. Woke up without any pain - am I still alive? 07/09/12

    by , July 9th, 2012 at 10:44 AM (Workout Swimmer)
    Feeling so much better in the water today. Woke up with no pain in my elbows for the first time since I can't remember.
    I got to be the lucky one who helped the lifeguards reconnect the lane line that disconnected in the night - and then got in an extra 200 before the team started swimming. Water rather on the warm side today - I think they forgot to aerate the pool last night - kind of makes my debate on whether or not to swim again at lunch a cinch - um no. I hate swimming in hot water, don't want to push my arms more than necessary, and I got in a great workout this morning already.

    800 back/free
    600 pull
    600 kick locomotive style 1-3, repeat the 3 & come back down
    500 stroke - 100 back, 100 breast, 100 fly (w/zoomers) 100 back, 100 breast
    600 "steady state" with fins & paddles
    =======================
    Moved over & swam with my friend Steve - I knew I only had 30 minutes left & ATAC usually starts really "going" at this point - turns out I would've been fine, but it was still nice to swim with Steve

    4 x 300 on 5:00
    4 x 50 on :50 - burst the first 25
    100 easy
    Total: 4600 LCM
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  19. Good bye Omaha

    by , July 9th, 2012 at 06:50 AM (A comfort swimmer's guide to easy swimming)
    I'm sitting in the airport waiting to board the flight to SLC. Once there it will be another 3-1/2 hours to Elko. Once home I will post recap of the entire meet. It went well I swam some good times and had a lot of fun!
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    Uncategorized
  20. Thought Bubbles

    by , July 8th, 2012 at 11:29 PM (Chicken's Nuggets)
    Answers to questions posed in previous blog:

    1. yes;
    2. yes; and
    3. Toowoon Bay!!

    I'd like to say thankyou to Chaos, Rondi Davies, Swimsuit Addict, Suzie Dods, my boat Captain, kayaker, and everyone else (USMS nicknames unknown) that organized and helped with the 8 Bridges swim. What a wonderful experience!!

    I was so worried I barely slept the two nights prior to swimming, and could not take in much breakfast prior to getting on my escort boat, World Class. Worry is such a waste of energy. All anyone can do is jump in and swim, but tides, shoulders and various other body parts can go in the wrong direction at any time and I was hugely relieved and overjoyed to make the swim with no shoulder pain at all.

    It helped enormously that I was sent off a little early, before the ebb tide started. One of the other swimmers (Martin Tureky) and I jumped about an hour and a half (??) before the tide turned and swam very close to the New Jersey side of the river, out of the opposing current, until the tide turned. I enjoyed this part of the swim very much! The houses along the shore were amazing. One of them had a huge waterfall. I might have been gawking a bit too much because my paddler, Teddy Gruber, told me to stop sighting and swim.

    I'm always restless during the first couple of hours of a swim, but this swim was a little easier on my mind than most. On the whole, I felt more "in the moment" during this swim than ever before. I never felt as though I wanted to be anywhere other than exactly where I was. . I had calm water and lots to look at while swimming. I've established a pattern of feeding every half an hour and this seems to work very well, especially while swimming. The Maxim, water and apple juice recipe I borrowed from Evmo worked perfectly, though I'll try to add some little extras next time for variety if I do any longer swims. My crew and paddler were great, and seemed to be always in the right place at the right time. It's the most relaxed I've ever felt with a boat and kayak supporting me. Swimsuit Addict and Suzie Dods provided laughs and endless encouragement.

    At times I watched the scenery go past and at times I thought of nothing at all and was surprised when it was time for my next feed. The water got a little sloppy and randomly choppy in a few places. I don't remember where, exactly. I felt uncoordinated and grumpy in these places, but the neon handclappers Suzie was waving at me cheered me up. Thanks to Swimsuit Addict for swimming the last hour with me!!!

    I'd decided before the swim that passing the Statue of Liberty was to mark the end of and complete good riddance to a difficult period for me. Done. Thanks crew for getting this picture!!!





    ps. "I don't like Mondays" was playing on my escort boat when I finished my swim. This song had been in and out of my head the whole swim. Captain claimed it had not played on the radio until the end. Not sure I believe him!

    Updated July 9th, 2012 at 12:11 AM by Chicken of the Sea

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