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  1. Tuesday, May 3, 2011 5:00am

    by , May 3rd, 2011 at 01:06 PM (Fast Food Makes for Fast Swimming!)
    Getting back at it again. I got back into the state of Washington at about 4:00pm Monday afternoon, and drove home the 2 hours from the airport just in time for my daughter's parent/child swim class which was relaxing after the weekend. The 83 degree YMCA water was hot on my skin after the pool temp from Kino, and the sunburn on the skin.
    After the lesson I got in a stretched out about 1000 yards, this was mainly my cool down from after the meet.

    Tuesday warmup:
    400 Free
    400 Pull
    200 IM Drill

    Main:
    16 x 100 Free @ 1:30 - I just went at a nice consistent pace around 1:09s. Nothing too hard, but not too easy either. When I finished the set I was actually breathing pretty hard.

    1 x 400 Free Pull

    1 x 100 Back EZ cool down
    --------------
    3100 Yards

    I'm feeling good after getting the yardage in this morning. Just need to maintain like this as much as possible. I have a LCM showdown with the age group kids in two weeks May 14-15. I've got a few tough events too, 400 IM and 200 Fly LCM are both I haven't done a 400 IM LCM as a masters swimmer yet, but I might as well get one in the books. The 200 Fly should be better than last weekends showing at least. Just think of it as a BIG 100.
  2. Should Have Been Distance Day... Whew!

    by , May 3rd, 2011 at 12:49 PM (Year Three: The Road Back)
    There's a French proverb that says "One may go a long way after one is tired." That pretty much sums up my day today... and I just keep putting one foot (or one arm at the pool) in front of the other. What I wouldn't give for a little bit of . After being up late on Sunday night with my daughter and then up late again last night with her - trying to help her get an engineering project thought through for school - I hit the pool this morning really tired. I was not exactly looking forward to the 4200 yards that were slated for today. However, the 4200 yards was simply not to be....

    The lifeguard never showed. My lane mate and I ended up sitting in the hall outside the pool for about 15 minutes until another Y member, who just happens to be a lifeguard, came to work out and agreed to give up her workout and guard the pool. She was really a gem this morning! And, we got to swim - albeit a bit later than anticipated. Here's what we ended up doing:

    400 Warm-Up
    4 x 200 Free on 3:00 (steady pace)
    4 x 50 Free on 1:00 (faster pace)
    4 x 350 Pull on 6:00 (1>4)
    3 x 200 Kick on 3:00 (negative split)
    Total Yards - 3400

    The "real" workout was to pull 4 x 400, but after yesterday's 4300 yards, I just didn't have that in me. I did 350s instead in order to keep on the same interval with my lane mate. Then, after my shoulders were totally exhausted, I kicked the negative split 200s instead of swimming them. I just didn't have anything left. There was another 200 before a 400 cool-down originally scheduled for today. Alas (or maybe woo-hoo), I was out of time and had to get back to the house. I'm just hoping to get a good night's sleep tonight and be able to rest up a bit.

    Of course, saying that I need to rest, it's pricking in the back of my mind that today is a scheduled NFL Training Workout day on the Wii. I must say, I am really enjoying the workouts, working up a sweat, and can feel my jumps improving (which I hope will translate to better block starts). The nice thing about the 60-day challenge is that I have not missed a scheduled workout in the 8 days that I've been doing it (not every day is a workout day, by the way) and have been much more faithful to dryland work than before. Hopefully that trend will continue because I'm working on the premise that anything that makes me stronger (and push-ups, planks, and squats certainly count) will translate to faster times in the pool. My next scheduled meet is not for two months, so we'll see then how much effect, if any, this training has on my swimming.

    Wish I could take a nap, but I have to visit the dentist this afternoon. Think they'd mind if I snoozed while they cleaned my teeth?

    Happy swims to you!
    Categories
    Swim Workouts
  3. Tues 5/3 - Swim with a local club

    by , May 3rd, 2011 at 12:16 PM (Dan's hobby/obsession)
    Sad to say, but the gas bill is starting to affect my choice of workout venue. I typically drive about 17miles to swim with the Monroe Y Masters on T/Th and sometimes Fri, but with gas near $4/gal. I've got to cut back on the driving a bit. So I decided to pop in with the new team that works out about a mile from my home. The proximity is great, but it is a new team and there are only a couple former swimmers there.

    Warm up:
    200 swim
    200 kick backstroke
    200 pull
    400 swim, every 4th length backstroke
    8x50 @ 1:00 odds 5 strokes free, 6 strokes back, evens free


    Main sets:

    4x100 pull w/#4 strokemakers @ 1:30 (sub 1:10-bilateral breathing)
    4x100 swim @ 1:30 (1:05-1:07)
    12x25 @ :30 odds fast IMO, no free, evens easy free
    4x100 kick w/fins on side - :15 rest
    4x100 IM @ 1:40 (1:20 - 1:25)

    200 cool down

    3,500SCY - 1hr 5min

    I'm a bit ambivalent about this workout. There was some variety, but the sets were so short that I never really got dialed in on anything. With the slower intervals, I figured I should ratchet up my intensity level a bit. 85-90% RPE, not sprinting, but breathing semi-hard at the end of each 100.

    I also added on the 4x100IM at the end to round out the day. They felt OK, but I've still got a lot of work to do on breaststroke if I'm ever going to be "competitive" in the IM.

    With any luck, the rain will let up some time this afternoon & I'll get in a few miles running. 33 days until the marathon, so I've got to log a bunch of miles in the next couple of weeks.
    Categories
    Swim Workouts
  4. I am determined to be able to sprint and that means KICK!

    by , May 3rd, 2011 at 08:31 AM (Mixing it up this year)
    I am once again working on my kick without the aid of the fins. Maybe by August I will be able to sprint again.

    10x100@1:45 Free took a while to loosen up my back
    5x100@1:45 Free to Back 4f, 3f/1b, 2f/2b, 1f/3b, 4b I can probably drop this interval next time to 1:40
    200 Back kick felt like it took forever but it was about 7 minutes not good
    5x100@1:30 as 50Free/50Back w/paddles held 1:27's
    100 double arm back
    100 back 10 kicks then stroke
    100 back underwater recover alternate sides by 25
    500 Free w/snorkle every 3rd 25 kick

    Total 3000 yards
    Categories
    Uncategorized
  5. Nationals Recap

    by , May 3rd, 2011 at 01:16 AM (Fast Food Makes for Fast Swimming!)
    Overall, I had a good time at the Nationals meet. I had a few good swims, but for the most part I was hugely dissappointed by my results. I felt that I could have performed much better, and this was basically my own fault...I tapered too much and lost my endurance for the longer races altogether. Oh well...live and learn. At least I had season best swims in all events, and a few were even masters swimming bests.
    I've got a few videos that I need to upload, and they'll be here soon.
    I also did get to meet Elaine at the meet as well. She's a very good cheer person!

    Saturday:
    200 Fly - 26.52/30.67/33.14/36.79 = 2:07.12 was a best masters time by .6 seconds, but I should have been able to bring back my last 2 50s in 31s/32s if all had gone well. Oh well. I finished 8th place
    [nomedia="http://www.youtube.com/watch?v=hAOlh0LlGFA"]YouTube - 4-30-11 200 Fly Mesa Nationals[/nomedia]


    YouTube Doubler - 200 Fly PNA vs. 200 Fly Nats

    100 Back - 29.86/31.68 = 1:01.54 was a best masters time by a full second! I was happy with the race, other than the fact this was an OUTDOOR MEET IN ARIZONA!!! That sun was horrible!! I was able to beat 3 people in my age group though (does it count that 2 of them were N.S.???)

    200 Free - 25.67/28.76/30.17/30.33 = 1:54.93 was a best time for the season, .5 seconds slower than last year's time. I felt crummy on this race after the first 50. It was windy during the race and the water was splashing from my lead arm and I was breathing in a lot of water vapor mist that normally I don't have to deal with. That part sucked...
    [nomedia="http://www.youtube.com/watch?v=y0D2Fm2JsHg&feature=mfu_in_order&list=UL"]YouTube - James Adams 200 free, Mesa Nationals[/nomedia]

    Courtesy of Patrick Brundage (pwb) - Thank you!

    Sunday:
    500 Free - **note: make sure you're sitting down before viewing these splits!
    26.19/29.61 (55.80)
    30.87/31.76
    32.13/32.50
    32.67/32.99
    33.31/32.19 = 5:14.22 11th place by 0.5 seconds! Missed a medal, not that this swim was deserving of a medal IMO. Still it was a season best time.
    I was in 3rd place at the 100 which is great and about where I wanted to be, but...my body couldn't handle it this time.
    [nomedia="http://www.youtube.com/watch?v=rVkI14GgFXI"]YouTube - 5-1-11 500 Free Mesa Nationals[/nomedia]


    100 Fly - 26.28/30.56 = 56.84 masters best time by 0.6 seconds. I was happy with it, but thought I could've gone a little faster.
    [nomedia="http://www.youtube.com/watch?v=XTjiOBXXVl0"]YouTube - James Adams 100yd Butterfly[/nomedia]

    Courtesy of Elaine Krugman (ElaineK) - Thank you!


    200 IM - 26.70/33.17/38.83/30.12 = 2:08.82 Best masters time by 1.5 seconds. Finished in 9th place, but someone DQ'd so I got 8th! I was happy to end the meet on a good note. Very happy with the swim, though my freestyle was dragging at the end and I couldn't finish as fast as I had hoped to.
    [nomedia="http://www.youtube.com/watch?v=sA4VsDC9HO0"]YouTube - 5-1-11 200 IM Mesa Nationals[/nomedia]


    Time to get back in the pool and train train train. Got to break this taper. I've got a LCM meet in 2 weeks swimming USA-S, and should be fine. I'm just going to get back in the pool and hit it hard, seems to make me swim the best anyways.

    Updated May 10th, 2011 at 01:24 AM by jaadams1

    Categories
    Daily Practices , Meets
  6. Nats Day 3 Sun May 1st, 2011

    by , May 3rd, 2011 at 12:12 AM (Ande's Swimming Blog)
    Nats Day 3 Sun May 1st, 2011

    opted to skip 500 fr to rest for Relay and IM

    Event 35 Men 45+ 200 Yard Medley Relay

    1 TXLA 'A' 1:40.00 1:42.71
    1) 25.05 Rasmussen, Anders M M47
    2) 27.84 Guthrie, David M M50 52.89
    3) 26.77 Vandam, David K M55 1:19.66
    4) 23.05 Breazeale, Nathan M M47 1:42.71



    2 ARIZ 'A' 1:42.99 1:42.99
    1) Shake, Scott D M53 2) Jaegers, Al M48
    3) Smith, Paul L M51 4) De Biase, Terry A M46
    27.73 56.83 (29.10)
    1:20.98 (24.15) 1:42.99 (22.01)

    3 BLU 'A' 1:40.00 1:43.01
    1) Switzer, Keith M M48 2) Bank, Holden J M51
    3) Lydecker, Charles H M47 4) Weiss, Scot H M46
    27.82 55.78 (27.96)
    1:20.88 (25.10) 1:43.01 (22.13)

    4 RICE 'A' 1:44.50 1:44.43
    1) Kammerer, Richard F M53 2) Jimenez, Carlos A M46
    3) Kone, Bruce C M53 4) Williams, Bruce F M57
    26.71 55.76 (29.05)
    1:20.20 (24.44) 1:44.43 (24.23)

    5 BLU 'B' 1:40.00 1:44.69
    1) Middleton, Marc D M59 2) Unger, Michael S M46
    3) Bohlken, Ross P M56 4) Gaines, Ambrose M52
    28.73 56.58 (27.85)
    1:23.71 (27.13) 1:44.69 (20.98)

    6 CRUZ 'A' 1:43.40 1:45.22
    1) Tallman, Karl G M52 2) Smith, David M M53
    3) Reed, Clay F M54 4) Wilson, Kurt E M51
    28.25 58.04 (29.79)
    1:22.68 (24.64) 1:45.22 (22.54)

    7 OREG 'A' 1:47.50 1:46.68
    1) Hathaway, David M50 2) Corbeau, James L M46
    3) Baker, Dennis G M49 4) Sumerfield, Bill H M50
    30.17 57.21 (27.04)
    1:21.92 (24.71) 1:46.68 (24.76)

    8 IM 'A' 1:42.20 1:46.70
    1) Gibson, Dave M50 2) Hoyne, Ron M55
    3) Seibt, Andreas K M53 4) Sims, David E M48
    27.74 1:00.00 (32.26)
    1:25.21 (25.21) 1:46.70 (21.49)

    9 CMS 'A' 1:48.00 1:48.03
    1) Melanson, Edward L M48 2) Scott, Greg C M51
    3) Abrahams, Richard T M66 4) Mann, Michael T M56
    30.24 59.13 (28.89)
    1:25.36 (26.23) 1:48.03 (22.67)

    10 NOVA 'A' 1:47.40 1:48.68
    1) Benner, Tord E M51 2) Wagner, Thomas R M48
    3) Von Hoffmann, Gerard M55 4) Shumate, Tim P M49
    29.06 59.29 (30.23)
    1:25.15 (25.86) 1:48.68 (23.53)

    happy we won
    decent split, went 24.91 at zones


    Event 43 Men 45-49 200 Yard IM
    NATL: N 1:58.20 5/22/2010 ANDERS RASMUSSEN

    1 Sims, David E 48 IM 1:58.50 1:58.94
    25.75 56.69 (30.94)
    1:31.75 (35.06) 1:58.94 (27.19)

    2 Rasmussen, Anders M 47 TXLA 2:00.57 2:01.58
    26.08 57.59 (31.51)
    1:31.97 (34.38) 2:01.58 (29.61)

    3 Beatty, Dan C 45 GAJA 2:04.23 2:05.46
    27.53 59.75 (32.22)
    1:36.23 (36.48) 2:05.46 (29.23)
    4 Jimenez, Carlos A 46 RICE 2:08.46 2:06.28
    27.41 59.52 (32.11)
    1:36.29 (36.77) 2:06.28 (29.99)

    I raced beside David Sims,
    knew I had to be ahead of him at the 150 to beat him
    I wasn't and didn't
    had my best breastroke split this season 34.3
    but I was behind and wussed out,
    I shut it down a bit, splitting 29.6 on the free,
    Sims split 27.1
    at zones I split 28.0 and went 1:59.9
    my 1:58.20 record from last year held up,
    Categories
    Uncategorized
  7. Nats Day 3 Sun May 1st, 2011

    by , May 3rd, 2011 at 12:12 AM (Ande's Swimming Blog)
    Nats Day 3 Sun May 1st, 2011

    opted to skip 500 fr to rest for Relay and IM

    Event 35 Men 45+ 200 Yard Medley Relay

    1 TXLA 'A' 1:40.00 1:42.71
    1) 25.05 Rasmussen, Anders M M47
    2) 27.84 Guthrie, David M M50 52.89
    3) 26.77 Vandam, David K M55 1:19.66
    4) 23.05 Breazeale, Nathan M M47 1:42.71



    2 ARIZ 'A' 1:42.99 1:42.99
    1) Shake, Scott D M53 2) Jaegers, Al M48
    3) Smith, Paul L M51 4) De Biase, Terry A M46
    27.73 56.83 (29.10)
    1:20.98 (24.15) 1:42.99 (22.01)

    3 BLU 'A' 1:40.00 1:43.01
    1) Switzer, Keith M M48 2) Bank, Holden J M51
    3) Lydecker, Charles H M47 4) Weiss, Scot H M46
    27.82 55.78 (27.96)
    1:20.88 (25.10) 1:43.01 (22.13)

    4 RICE 'A' 1:44.50 1:44.43
    1) Kammerer, Richard F M53 2) Jimenez, Carlos A M46
    3) Kone, Bruce C M53 4) Williams, Bruce F M57
    26.71 55.76 (29.05)
    1:20.20 (24.44) 1:44.43 (24.23)

    5 BLU 'B' 1:40.00 1:44.69
    1) Middleton, Marc D M59 2) Unger, Michael S M46
    3) Bohlken, Ross P M56 4) Gaines, Ambrose M52
    28.73 56.58 (27.85)
    1:23.71 (27.13) 1:44.69 (20.98)

    6 CRUZ 'A' 1:43.40 1:45.22
    1) Tallman, Karl G M52 2) Smith, David M M53
    3) Reed, Clay F M54 4) Wilson, Kurt E M51
    28.25 58.04 (29.79)
    1:22.68 (24.64) 1:45.22 (22.54)

    7 OREG 'A' 1:47.50 1:46.68
    1) Hathaway, David M50 2) Corbeau, James L M46
    3) Baker, Dennis G M49 4) Sumerfield, Bill H M50
    30.17 57.21 (27.04)
    1:21.92 (24.71) 1:46.68 (24.76)

    8 IM 'A' 1:42.20 1:46.70
    1) Gibson, Dave M50 2) Hoyne, Ron M55
    3) Seibt, Andreas K M53 4) Sims, David E M48
    27.74 1:00.00 (32.26)
    1:25.21 (25.21) 1:46.70 (21.49)

    9 CMS 'A' 1:48.00 1:48.03
    1) Melanson, Edward L M48 2) Scott, Greg C M51
    3) Abrahams, Richard T M66 4) Mann, Michael T M56
    30.24 59.13 (28.89)
    1:25.36 (26.23) 1:48.03 (22.67)

    10 NOVA 'A' 1:47.40 1:48.68
    1) Benner, Tord E M51 2) Wagner, Thomas R M48
    3) Von Hoffmann, Gerard M55 4) Shumate, Tim P M49
    29.06 59.29 (30.23)
    1:25.15 (25.86) 1:48.68 (23.53)

    happy we won
    decent split, went 24.91 at zones



    Event 43 Men 45-49 200 Yard IM
    NATL: N 1:58.20 5/22/2010 ANDERS RASMUSSEN

    1 Sims, David E 48 IM 1:58.50 1:58.94
    25.75 56.69 (30.94) 1:31.75 (35.06) 1:58.94 (27.19)

    2 Rasmussen, Anders M 47 TXLA 2:00.57 2:01.58
    26.08 57.59 (31.51) 1:31.97 (34.38) 2:01.58 (29.61)


    3 Beatty, Dan C 45 GAJA 2:04.23 2:05.46
    27.53 59.75 (32.22) 1:36.23 (36.48) 2:05.46 (29.23)

    4 Jimenez, Carlos A 46 RICE 2:08.46 2:06.28
    27.41 59.52 (32.11) 1:36.29 (36.77) 2:06.28 (29.99)

    I raced beside David Sims,
    knew I had to be ahead of him at the 150 to beat him
    I wasn't and didn't
    had my best breastroke split this season 34.3
    but I was behind and wussed out,
    I shut it down a bit, splitting 29.6 on the free,
    Sims split 27.1
    at zones I split 28.0 and went 1:59.9
    my 1:58.20 record from last year held up,
    Categories
    Uncategorized
  8. Nats Day 2 Sat Apr 30, 2011

    by , May 2nd, 2011 at 11:39 PM (Ande's Swimming Blog)
    Nats Day 2 Sat Apr 30, 2011

    Event 19 Men 45-49 100 Yard IM
    NATL: N 52.14 5/23/2010 RICHARD HUGHEY

    1 Rasmussen, Anders M 47 TXLA 54.41 54.78
    24.77 54.78 (30.01)

    2 McCool, Chris 46 UNAT 56.53 56.23
    25.96 56.23 (30.27)
    3 De Biase, Terry A 46 ARIZ 58.50 56.93
    26.19 56.93 (30.74)
    4 Beatty, Dan C 45 GAJA 56.02 56.97
    26.08 56.97 (30.89)
    5 Jones, Brian A 45 NAM 57.00 57.03
    25.99 57.03 (31.04)
    6 Jimenez, Carlos A 46 RICE 57.52 57.54
    26.77 57.54 (30.77)
    7 Unger, Michael S 46 BLU 1:03.00 57.97
    27.46 57.97 (30.51)
    8 Stewart, Henry D 47 NCMS 59.51 58.14
    25.87 58.14 (32.27)
    9 Jaegers, Al 48 ARIZ 59.50 58.56
    26.74 58.56 (31.82)
    10 Ponthier, Chuck 48 LAPS 58.63 59.02
    26.76 59.02 (32.26)

    had a good race,
    tried to breathe more on fly,
    Tuchler missed the meet
    hoped to have my 2nd 50 under 30


    Event 25 Men 45-49 50 Yard Breaststroke
    1 Corbeau, James L 46 OREG 27.09 26.91
    2 Marx, Jeff 46 NITR 30.01 28.27
    3 Helgason, Tryggvi 47 LVM 29.50 28.78
    4 Rasmussen, Anders M 47 TXLA 28.66 28.80
    5 Unger, Michael S 46 BLU 31.00 28.99
    6 Cooper, Christopher E 46 VCM 30.12 29.00
    7 Condon, Doug 48 TVM 30.59 29.10
    8 Jimenez, Carlos A 46 RICE 29.92 29.12
    9 McCool, Chris 46 UNAT 29.59 29.22
    10 Alexander, Jeff 47 WMAC 29.00 29.93

    swam next to corbeau, he whooped me on the start


    Event 31 Men 45+ 200 Yard Freestyle Relay

    1 BLU 'A' 1:28.20 1:29.49
    1) Gaines, Ambrose M52 2) Switzer, Keith M M48
    3) Middleton, Marc D M59 4) Weiss, Scot H M46
    21.49 44.10 (22.61)
    1:07.07 (22.97) 1:29.49 (22.42)
    2 ARIZ 'A' 1:30.99 1:31.35
    1) Smith, Paul L M51 2) Jaegers, Al M48
    3) Hafner, Paul A M50 4) De Biase, Terry A M46
    23.65 47.06 (23.41)
    1:09.63 (22.57) 1:31.35 (21.72)
    3 RICE 'A' 1:32.50 1:31.69
    1) Kammerer, Richard F M53 2) Kone, Bruce C M53
    3) Williams, Bruce F M57 4) Jimenez, Carlos A M46
    22.40 45.77 (23.37)
    1:09.58 (23.81) 1:31.69 (22.11)
    4 BLU 'B' 1:34.00 1:33.04
    1) Bank, Holden J M51 2) Unger, Michael S M46
    3) Lydecker, Charles H M47 4) Bohlken, Ross P M56
    23.52 46.41 (22.89)
    1:09.66 (23.25) 1:33.04 (23.38)

    5 TXLA 'A' 1:33.00 1:34.48
    1) 24.23 Guthrie, David M M50
    2) 25.63 Coates, Ed M M45 49.86
    3) 23.05 Breazeale, Nathan M M47 1:12.91
    4) 21.57 Rasmussen, Anders M M47 1:34.48


    6 NCMS 'A' 1:31.00 1:35.20
    1) Stewart, Henry D M47 2) Gilchrist, Donald B M57
    3) Hollett, Peter G M51 4) Klein, Jonathan E M53
    23.68 48.47 (24.79)
    1:12.13 (23.66) 1:35.20 (23.07)
    7 CRUZ 'A' 1:36.20 1:35.83
    1) Wilson, Kurt E M51 2) Smith, David M M53
    3) Tallman, Karl G M52 4) Reed, Clay F M54
    23.75 48.16 (24.41)
    1:11.88 (23.72) 1:35.83 (23.95)
    8 IM 'A' 1:33.00 1:36.31
    1) Sims, David E M48 2) Hoyne, Ron M55
    3) Gibson, Dave M50 4) Seibt, Andreas K M53
    22.13 45.30 (23.17)
    1:11.97 (26.67) 1:36.31 (24.34)
    9 NOVA 'C' 1:37.64 1:37.34
    1) Von Hoffmann, Gerard M55 2) Shumate, Tim P M49
    3) Wagner, Thomas R M48 4) Benner, Tord E M51
    24.30 47.69 (23.39)
    1:12.15 (24.46) 1:37.34 (25.19)
    10 SCA 'A' 1:43.00 1:37.38
    1) Sidenberg, Phil M54 2) Eickhoff, Randy M M45
    3) Dajnowicz, Mark A M45 4) Davis, Stephen M M52
    25.20 49.64 (24.44)
    1:13.87 (24.23) 1:37.38 (23.51)

    happy with my split
    we were pretty far behind when I dove in
    the pool was super wavy,
    turn was challenging, race started in the late afternoon the far end was in the shade so the wall was darker than mid pool

    hoped to watch more races and talk with more friends but opted to lay low and rest for events

    Updated May 2nd, 2011 at 11:52 PM by ande

    Categories
    Masters Swim Meets / Events
  9. Easing into Monday morning workout

    This morning I swam at Riverbank with a friend. The pool was not crowded at all—the two of us had our own lane for most of the lap session, with at most one other swimmer joining us at times. Today’s goal was mostly just to get wet before I headed to the airport; I also hoped to do a bit of IM, just to remind myself about the three other strokes, since I’d done a lot of freestyle over the weekend. Here’s what I did:

    1000 lcm warmup (400s, 200k IM, 200p, 200 d/s IM)

    500 FR
    400 IM
    500 FR
    400 IM
    [These were all on 7:40ish—I got about 20sec. rest on the FRs, 1:00 on the IMs]

    3 x 200 FR desc. @ 3:15
    100 moderate kick
    2 x 200 FR steady @ 3:05
    100 moderate kick
    1 x 200 FR fast
    100 moderate kick

    200 kick
    200 pull
    200 pull w/ paddles

    300 warmdown + play

    I felt good in the water today, even though the pool was a bit on the warm side. Over the weekend I did no pool workouts, just outdoor swimming, and I think reducing my yardage for a couple of days in a row while I did that helped make going under 1:30 pace a bit easier for me today. I’ve been working pretty hard the last month—I just hit 250 miles on my GtD, with April being a 110k month—and have felt like I’ve been struggling lately to keep up my speed on longer sets. Today left me hopeful that once I back off a bit I’ll find that I’ve become a stronger swimmer, and not just a tireder one.

    I was lucky this past weekend to get in two open-water swims. On Saturday I swam with the CIBBOWs group out at Brighton. The water temp out there had dropped back down to about 50, and we swam just over a mile together in some light waves on a beautiful morning. On Sunday I got in a magical swim on the Hudson, up a ways from the city. The water there was a little warmer, in the mid-50s, and we swam for a bit over an hour in bright sunshine and calm water. (I also got to talk to Chaos a bit about the amazing Hudson stage swim he’s doing in July—very cool stuff!)

    For whatever reason, I really enjoy swimming in these colder temps. Now that the water’s no longer in the 40s and my hands and feet don’t get achingly cold, I just feel happy and exhilarated in colder water—mid to upper 50s feels pretty perfect (although I know I’d need warmer water if I were trying to do longer swims). I’m almost a little sad that the water will be warming up soon, except that warmer temps means I”ll have more buddies to swim with and hang out with at the beach. I’m definitely looking forward to that!

    Sealwatch update: I still haven’t seen any seals in the Hudson yet, though I’ve been looking. I’ve seen lots of things that turn out not to be seals: buoys, pilings, ducks’ bottoms, logs, even Canada geese sometimes camouflage themselves as seal heads, at least to hopeful eyes. I did have a moment of excitement last week when I saw a patch of debris along the shoreline in Riverside Park, and noticed that something among the branches, etc. was moving far faster than the rest. I walked nearer investigate, but it was quickly apparent that whatever it was, it wasn’t big enough to be a seal. It turned out to be some sort of little furry animal swimming along by undulating its tail back and forth laterally.

    By this time, several other people walking along the river path had noticed the little swimmer, and they started asking me about it. (Why me? I don’t know. I always seem to be the person people stop to ask directions of too.)

    Was it a beaver? No, I said, definitely not a beaver—too small, and the tail wasn’t the right shape.

    Maybe an otter? I don’t actually know what otters look like, I responded, so maybe it was. By this time it had dawned on me that the creature was in fact probably one of those notorious New York City fauna that I really try not to see. It seemed implausibly big for one, but every time I spot a city rat it always seems implausibly big. “I really hope it’s an otter,” I said.

    Here are some pictures—you can judge for yourself:





    For what it’s worth, the little guy could swim along pretty well—about half as fast as my comfortable walking pace. It dove down underwater a few times while I was watching, and stayed under for about 15-40 seconds. When it saw the ducks it made a beeline towards them, then swam alongside them for about 30 seconds before diving underwater again. The ducks did not seem alarmed by their new lanemate.

    When I started telling my MIMS relaymate this story, he stopped me at the “looking for seals in the Hudson” part, and suggested that I didn’t really want to be looking too carefully in the river before we swam there. He might just be right.
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  10. 5 days - no power

    by , May 2nd, 2011 at 05:46 PM (Pete's swim blog)
    I'm back on line more or less now. All thursday, I had a 4g internet connection. That night, the gas ran out on the tower and I've had spotty cell reception ever since. I spent friday rebuilding a small generator that was clogged from improper shutdown 15 years ago. Got it going and tried to hook up my cable modem. Unfortunately, it was putting out bad power and I ended up frying my laptop, and modem power adapters. Got new ones today and my neighbor's generator is powering my cable modem and wifi. Most of Huntsville is back on line but we are too close to the heavily damaged areas. Might get power back tomorrow.

    Friday, I tagged along with a church group to help out in a hard hit area. It was nice to see the number of people doing what they could. Lots of help from all over the place. Looting was minimal. Someone broke into a gas station Thursday night. Owner had stayed in the gas station... armed. Looter was shot and killed and that's all I've heard about looting. Devastation is hard to describe. The biggest tornado came about 2 miles from my house. It was rated an EF4 and cut a 62 mile by half mile path through three counties. When people say houses were "leveled", that's usually not exactly correct. Sure, some houses have nothing but foundation left but this is rare. The majority of houses in the path however, are "totaled". The wind just picked them up off thier foundation and moved them. Sometimes a couple feet and sometimes a couple hundred feet. It doesn't really matter either way. The human suffering is worse than the damage itself. It was hard to watch people picking through what was left... much harder I'm sure to be the one doing it. I mostly cleared trees. It wasn't much but I suppose it was something.

    The neighborhood had been awesome. We cook out each night while the kids play. Usually 8-10 families show up. Lots of fun and I'm gaining way too much weight.

    The pool has power but it was still closed this morning. Hopefully, it will be running tomorrow.
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  11. Mon 5/2 and a swimless weekend

    by , May 2nd, 2011 at 04:17 PM (Dan's hobby/obsession)
    Well, not a totally swimless weekend. I spent some time looking over the meet results and wishing I was further along with my training so I could have been there in the warm/hot sunshine. Congratulations on some great swims!

    This morning's workout was a pretty low-key workout. I think it might be called a 'meat & potatoes' workout by some.

    Warm up:
    500 swim - every 4th length backstroke
    10x50 @ :50 with fins - 25 underwater / 25 swim, odds fly, evens free

    Pull set with #4 strokemaker paddles
    100 @ 1:20
    200 @ 2:40
    300 @ 4:00
    400 @ 5:20
    500 @ 6:40

    6x 150 @ 2:00 - came in between 1:45 & 1:47 on each

    4x25 @ :30 IM order
    4x50 @ 1:00 IM order

    200 cool down
    3,900 yds - 1 hr 0 min

    I followed this workout with a run in the rain with a triathlon coach I met after swim practice a few months ago. We ran a combination of road & trails that came to just over 10 miles in about 1hr 20 minutes. My first decent run since last week's bout with the flu.

    Over the weekend I managed to run 3.4 miles on Saturday and 5 miles on Sunday. We had some good weather (Great - for those of us near Seattle) 60's & sunshine, so I dusted off the Roubaix and hit the road for 30miles. It was good to get on the bike again, but I learned that swimming may keep me aerobically fit, but it does nothing for my ability to pedal the bike up the hills. (duh)
  12. Monday, May 2

    by , May 2nd, 2011 at 04:13 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    Main Sets:

    10 x 100 w/fins @ 1:30
    odds = flutter kick w/ board
    evens = free w/paddles

    Kick Mountain w/fins:
    up the mountain = dolphin kick w/board
    down the mountain = backstroke kick

    1 x 50 @ :45
    1 x 100 @ 1:30
    1 x 150 @ 2:15
    1 x 200 @ 3:00
    1 x 300 @ 4:30
    1 x 200 @ 3:00
    1 x 150 @ 2:15
    1 x 100 @ 1:30
    1 x 50 @ :45

    50 EZ

    10 x 50 @ 10-15 RI
    odds = breast pull w/buoy
    evens= fly drill

    6 x 50 scull

    50 EZ

    Total: 3800

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Still down and out from allergies. I felt better Saturday, but after spending the day outside was worse on Sunday. Finally got to the pool today and just did an aerobic workout. My training has taken a huge hit the last 2 weeks. I'm hoping I can rebound in May. I'd love to go to yoga. But those classes are difficult when one is breathing challenged.

    Mr. Fort consulted his trainer recently about recovery (trouble recovering after Boston). His trainer recommended amino acids. In particular, he suggested the website www.infinityfitness.com. (Apparently, the amino acids from GNC and other sellers are fairly worthless b/c of excess shelf time.) They custom mix the amino acids powder based on the type, intensity, duration of your training and your body weight. They remarked that my typical training volume is "very high" and that I need to make sure to include recovery workouts. Perhaps so, but I feel like a complete slug lately.

    Hoping I can cram in some good workouts before Friday. I'm leaving to go to Dartmouth for a couple days on Friday am. Hopefully, I can swim in the pool -- that will be a blast from the past.

    Updated May 2nd, 2011 at 04:46 PM by The Fortress

    Categories
    Swim Workouts
  13. Is It Really Monday?

    by , May 2nd, 2011 at 01:08 PM (Year Three: The Road Back)
    Guess the coach got confused today because today's workout was definitely a Tuesday-type distance workout. E-gads! After a not-so-restful night's sleep, I wasn't exactly prepared to have a distance day workout this morning. That being said, the only yardage I ended up dropping was on the warm-up (running slightly behind schedule) and the cool-down (had to make sure the girls were ready for the school bus). Here's what we (I) did:

    400 Warm-Up (I did 350)
    1 x 700 on 11:30 (Free)
    2 x 350 on 5:45 (Free)
    7 x 100 on 1:40 (Free)
    2 x 350 on 5:45 (Kick)
    1 x 700 on 11:30 (Pull)
    400 Cool-Down (I did 250)
    Total Yards - 4300 (I did 4100)

    The entire set was written to be freestyle, but by the 2nd set of 350's, my shoulders were really needing a slight break. Of course, by the end of 2 350s kicking, my legs needed a slight break. All told, I was pretty pleased that I didn't drop actual workout yardage - only on the warm-up/cool-down - even though I kicked/pulled the back half. But... on the flip side, I love kicking and this was a great chance to get a lot of sdk's in. Quite frankly, the 2nd 2 350s were a lot of fun.

    Swimming was my sanity this morning and although I'm tired right now from a lack of sleep (and a hard morning swim), I'm in a much better place than I was when I woke up. My teenage daughter was being very much a teenager yesterday - complete with the eye rolls and attitude. If only there were a cure for that (other than growing up...)! Sometimes, swimming is my sanity - my safe place. Today was one of those mornings when it was nice to not have to worry about anything for a while other than what length number I was on. Is swimming ever just for your sanity's sake too? If it is, then just let everything else go and simply swim.

    Happy laps!
    Categories
    Swim Workouts
  14. After yesterdays dismall showing in the 50 free ...

    by , May 2nd, 2011 at 08:29 AM (Mixing it up this year)
    I just felt a need to do this particular workout and will try to do it every other week.

    500 Free
    5x50@1:00 Free rt arm only w/paddle just missed interval on last 2
    8x25@:45 Free kick every 3rd FAST went 27's on the fast ones 35's on the easy
    5x50@1:00 Free lt arm only w/paddle made interval with 5 seconds to spare
    8x25@:45 Free kick every other FASY went 27, 28, 28, 28
    5x50@1:00 Free paddle on rt hand 4 kicks on the paddle arm
    8x25@:45 Free kick all FAST went 27, 27, 28, 28, 28, 27, 28, 27
    5x50@:1:00 Free paddle on lt hand 4 kicks on the paddle arm
    6x100@1:45 Free w/paddles & snorkle maintain 4 beat kick
    300 Free easy but maintain 4 beat kick

    Total 3000 yards
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  15. Ah, so *that* is why I quit running

    by , May 1st, 2011 at 06:57 PM (Life in the (not so) fast lane)
    No swimming for me this weekend. Yesterday I did a 5K with my kids, although we just walked. Despite the decent weather, there was a pretty light turnout, so even though I just walked the course with my 15-year-old daughter, I took first place in my age bracket. lol

    Today I did a half marathon. It was cold, windy, and raining...first one I've done in crummy weather. My left knee has been giving me a little trouble lately, but I wanted to do this anyway since I plan to run a full marathon in a few months. I would like to see how well that knee would hold up. This race was a good test since it's a hilly course.

    I took it nice and easy. I finished in 1:56.23 which is very slow, but a fast time really wasn't the goal today.

    The verdict: Mixed bag. My knee was fine during the run until a few miles before the end, when there was a long, downhill slope that bothered me quite a bit. It's gotten progressively more sore during the day to the point where I am now walking with my mother-in-law's cane. A crutch would work better, but I don't have one handy. So for today at least, I am literally this guy:

    Hopefully it'll be fine tomorrow for practice and I'll be able to push off the walls!
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  16. Not one of my better meet days but this is ok

    by , May 1st, 2011 at 05:40 PM (Mixing it up this year)
    Did a horrid time in the 50 Free today adding 4 seconds and the 200 Free was not good either. I am ok with it since I have to take ibuprofen most of the day.

    The kids did great and that is what matters.
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  17. Teammates (May-June 2011)

    by , May 1st, 2011 at 01:00 AM (SWIMMER Editorials)
    Many of you have let me know that you are enjoying the improvements to SWIMMER over the past year and a half. It makes my day to get that kind of feedback. For those of you who have sought me out on deck at a meet or written to me, I hope I have let you know how much your kind words mean to me. Two things I can’t properly convey in my responses are the pride and gratitude I have for the team that is making it all possible, so I wanted to take this opportunity to recognize my teammates.

    Elaine K. Howley and Jim Harper, both of whom have articles in this issue, have written many of our feature articles. They have a way of viewing a story from an angle that almost anyone can relate to, and then writing it in an engaging style. They bring people’s stories to life in an honest and respectful way that reminds us we are all on one humongous swim team. Elaine is a Triple Crown marathon swimmer in Boston who loves coldwater swims. She works as a freelance writer and editor with experience in the business, financial and engineering worlds. Jim is a swimmer and swim coach in Miami and a freelance writer who also specializes in writing about the environment. Look for a feature from him later this year on environmental changes that are affecting our oceans and, consequently, open water swimming.

    Susan Dawson-Cook is our travel expert and will be ferreting out the best places to visit when you travel to our national championship meets. She also often attends the meets as a competitor and contributes the wrap features afterward. Be sure to check out her piece on Summer Nationals in this issue. Susan, who hails from Tucson, is an experienced fitness professional who has recently released a fitness DVD and has written a romantic adventure novel.

    Bill Edwards has been involved with SWIMMER for several years as managing editor for our previous publisher, Douglas Murphy Communications. He is now a freelance writer and editor, an English professor and a somewhat reluctant swimmer. He has an extensive journalism background and loves history—he will be researching and writing the Splashback department for us on a regular basis.

    Last year we were lucky enough to find our staff writer, Laura Jones, when she pitched a story. She loves open water swimming, rescues pit bulls and was an attorney until she decided to give up business clothing. She has written for the Washington Post and numerous other publications. A personal trainer as well, she has written extensively about medicine and fitness. She researches and writes The Healthy Swimmer department and several columns in Training and Technique, including our brand new in 2011, The Dryland Difference. She is also working on a novel with a swimmer as the main character.

    Meg Smath is a familiar name to many of you who are USMS volunteers. Meg has been proofing and copy-editing SWIMMER for many years, and her contribution is critical to its success. A Masters swimmer in Kentucky, Meg works as an editor for the Kentucky Geological Survey and is The Last Word on where that comma goes.

    Packaging up all this great content into a beautiful, readable format is no small feat, and we are thrilled to be working with Anthem Media Group. The lead designer on their team is Annie Sidesinger, whose experience and degree in magazine design will be instrumental in taking SWIMMER to the next level graphically.

    Updated July 1st, 2014 at 11:52 AM by Editor

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    Staff Blogs
  18. 1st day of LCM Meet

    by , April 30th, 2011 at 11:01 PM (Mixing it up this year)
    Dropped 4 seconds in my 50 Back went 43.41and actually placed 3rd in the 15&Over age group. In the 50 Fly I was not as lucky went 39.46 off by 2 seconds for another 3rd place. Finished the meet with the 400 Free which was ok with a 5:57.70 about 10 seconds off placing 7th.

    As kids meets go on I get more tired from coaching and yelling.

    Tomorrow I have the 50 and 200 Free only. The 50 is first.
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  19. Stroke Heavy Day

    by , April 30th, 2011 at 06:59 PM (Year Three: The Road Back)
    Got to the pool late this morning because I had to drop my daughter off at the Jr. High. When I got to the pool, many of my teammates were in the midst of the day's workout. I wasn't too disappointed because I had planned to swim on my own anyway. Got underway with my warm-up and back sdk's before they finished. Took a little break to talk with a few teammates for a while. When they left, I got back at it. Here's what I did:

    400 Warm-Up
    9 x 50 Back SDK on 1:10
    4 x 100 IM Drill Cycle on 2:00
    4 sets:
    - 1 x 50 Fly Drill on 1:00
    - 1 x 100 Fly on 2:00
    - 1 x 50 Back Drill on 1:00
    - 1 x 100 Back on 2:00
    - 1 x 50 Breast Drill on 1:00
    - 1 x 100 Breast on 2:00
    - 1 x 50 Free Drill on 1:00
    - 1 x 100 Free on 2:00
    400 Cool-Down
    Total Yards - 4050

    The main set was intended to be sprinting focused with increasing/decreasing intervals. From the first stroke today, I wasn't feeling speedy; instead, I put on my fins and decided to do stroke. When all was said and done - and I was exhausted - I was actually pretty proud of myself. I made all of the 100 Flys (with fins on - held 1:14-1:15s). YAY!

    The thing I enjoyed the most about today's swim was that I ENJOYED today's swim. It was about focusing on technique and the strokes felt smooth. And that made me feel good.

    So, that was my happy swimming day today. Enjoy your swims too.
    Categories
    Swim Workouts
  20. Friday, April 29

    by , April 29th, 2011 at 05:29 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    700 various

    9 x 50 fly drill @ :10 RI

    10 x 25 shooters

    10 x 25 glide drill
    -- wore my nose clip this time
    -- got to or past the 15 meter mark 8x in 7 foot depth

    50 EZ

    10 x 50 @ :10-15 RI
    odds = drill
    evens = kick

    5 x 50 breast drill
    alternate dolphin and whip kick

    150 EZ

    Total: 2600

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Still completely done in by allergies. Didn't even have the energy to do an aerobic set today; just worked on technique. My eyes are so red and sore I can't even wear my contacts. But this too shall pass ... I would love to attend SCY Nat next year in NC, but I keep wondering how I can avoid my annual spring collapse ...

    Love reading about all the fast swimming at Nationals. My untapered 27.2 in the 50 fly held up well against the onslaught. This is going to be the first year in masters where I'm ranked higher in the 50 fly than 50 back.

    Good luck to all friends and forumites the next two days!
    Categories
    Swim Workouts