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  1. Stroke Heavy Day

    by , April 30th, 2011 at 05:59 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.
    Swim Workouts
  2. Friday, April 29

    by , April 29th, 2011 at 04:29 PM (The FAF AFAP Digest)

    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



    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!
    Swim Workouts
  3. Nats Day 1 Fri Apr 29, 2011

    by , April 29th, 2011 at 03:21 PM (Ande's Swimming Blog)
    Missed my 400 IM heat
    I screwed up
    Misguesstimated the IM timeline
    I'm bummed & pissed

    Was in vendor village changing & like a dumb ass, I got my registration bag, thinking I had time

    i walked on deck right as heat 13 finished, Then ran whistling & yelling trying to make it, trying to get them to delay the heat a bit but was on the opposite end as my heat dove in, with lane 2 empty,

    bummer, I shoulda been earlier or jumped in,

    But at least I my time from zones held up in my age group & i'll be fresh & agitated for the 50 fly

    50 fl
    Went 24.13 got 2nd went 23.91 at zones
    lifted my head to breathe right before turn & had a long glide touch
    Bobby Patten got 1st 23.78 in a diff heat

    Josh Davis blazed 22.2
    Tyler 23.67
    Mike Varozza 23.68
    Bartee 25.5

    Swam mixed free relay with
    bess, Mary & Ed
    Lead off in 22.24, Didn't have a good turn and streamline kick off it
    Pretty close to my zones time

    Ande Rasmussen
    Sent from my iPhone

    Updated April 30th, 2011 at 06:23 AM by ande

  4. Dreamy morning swims

    Today I swam Riverbank with one of my regular swim buddies. The pool was nicely empty at first, but then got pretty crowded—we ended up with 6 in our lane. Today was just an easy aerobic day—here’s what I did:

    1000 lcm warmup

    Ladder down: 900/700/600/400/200 swim [I did the 900 as 300p/300s/300p, and the 700 as 300fr/100bk/300fr, then just swam free for the rest. Worked on breathing bilaterally—that’s definitely feeling more comfortable.]

    Mini stroke set: 6 x 100 ST/FR

    600 pull w/paddles

    300 warm-down + play

    It was a relaxing, low-key workout.

    Afterwards I went out to the beach for a little swim with one of my TNYA teammates. It was a gorgeous day, and the water was clear and sparkly and beautiful, maybe a tad colder than Tuesday (or maybe it just felt that way because of the wind). I swam an easy 1k, then warmed up in the sun and ate lunch on the beach. Looking forward to more tomorrow!

    I’m signed up for a meet on Sunday, but might opt out and swim outdoors instead if the weather’s nice.

    Happy racing to all the folks at nationals! Looks like a beautiful pool to swim in.
  5. Week in Review

    by , April 29th, 2011 at 02:34 PM (Dan's hobby/obsession)
    I headed into my marathon training pretty well on Saturday. I got up early to run at 5:30 with a local running club and put in 10 miles before stopping at the coffee shop to meet up with a few of the guys that I'm running the Ragnar Relay with at the end of July. My plan was to run another 6 miles with them, but I misread the e-mail blast & ended up running another 10miles. An excellent, albeit unplanned, marathon training day!

    Sunday was Easter and I took a day off from training. Unfortunately, late in the day I was suffering from a horrible case of stomach flu. The drive home from the in-laws was not pleasant and from Sunday night to Tuesday mid-day I was pretty much semi-conscious.

    I started feeling semi-human again Wednesday and risked a trip to the pool. I decided not to push my luck & just did 2 rounds of 500yds swim/kick/pull and 200yds cool down along with a few attempts at the "how far can you glide?" challenge. (12.5yds )

    Thursday was a little better. I decided to get up early and work out with a new masters team that formed nearby a couple months ago. I knew it would be a low-key workout and that seemed just fine.

    300 swim
    400 pull
    12x50 free @ :50 strong, not sprint
    4x75 (50fr/25ba) @ 1:15
    300 kick (100fr/100ba/100fr)
    4x200 @ 3:00 odds fr (2:15), evens back (2:40's)
    3x100 IM @ 1:40
    100 cool down
    3,100yds / 1hr

    Friday -- Feeling better still, but my son caught the bug. It kinda set my stomach off again hearing him retch a few times, so I took a break and hit the pool for a while.

    Today's workout was about logging some yards (GTD) and working on breaststroke and backstroke without stressing my body too much.

    Warm up:
    400 swim
    300 pull w/arm paddles
    200 kick
    200 IM drill
    8x (50 kick-Fast, 25 br kick) @ 1:30 combined
    Aerobic set:
    4x300 @ 4:15 (100fr/100IM/100fr) - came in around 3:55 on each
    Breaststroke drill work - 100 swim, 200swim w/ br fins, 200 swim w/o fins
    4x200 pull w/Lg Speedo paddles - odds fr @ 2:45 (breathe every 3rd stroke, try to reduce left arm 'wiggle'), evens ba @ 3:15 (adjust hand/arm angles to find max drag/pull combo)
    12x50 @ 1:00 IM order - strong effort

    200 cool down
    5,000yds - 1.5hrs

    I think my "off season" strategy is to focus on improving my non-freestyle swimming. Although I'm planning on swimming several Open Water races this summer, I think I'm going to do more good for next winter by improving my breaststroke and refining by backstroke technique. Of course, getting some butterfly endurance might not hurt, either.

    My running plan has been neglected this week. Although I felt well enough to swim, when I finish, my legs are still quite weak and I am reluctant to head out for a run only to turn around after 1/4 mile. This afternoon I'll take a chance on running again, though.
    Swim Workouts
  6. Thursday and Friday Reflections

    by , April 29th, 2011 at 12:52 PM (Year Three: The Road Back)
    I don't know why, but this week seemed to be pretty brutal for me. I just didn't feel like myself in the water - or maybe my expectations are just higher now - and found myself frustrated with my performance practice on both Thursday and Friday. That being said, I gave it everything I had each day - and the results were there on Thursday's Predictor Set - it just felt like such a struggle all week. So... I'm glad this week is reaching its end and am hopeful that I'll snap out of this funk by next week.

    Here's what I did on Thursday:
    300 Warm-Up
    1 x 200 Kick on 4:00
    1 x 50 Drill on 1:00
    1 x 200 Free on 4:00
    1 x 50 Kick on 1:00
    1 x 200 Drill on 4:00
    1 x 50 Free on 1:00
    6 sets (did these w/o fins):
    - 1 x 25 Kick on :30
    - 1 x 25 Drill on :30
    - 1 x 25 Free on :30
    200 x 50 Free Predictor Set on 1:30 - Hold best average (swam mainly :34-:36, last one was :32)
    400 Cool-Down
    Total Yards - 2900

    Thoughts: I was happy with being able to hold :34-:36s on the predictor set and gave the last one everything I had left (which wasn't much). That being said, I was really happy with the :32 from a push at the end of practice. YAY! I was also pretty stoked that I made the 25 Kicks on :30 (w/o much time to spare, but that's not the point). Overall, an exhausting practice.

    Here's what we did this morning:
    300 Warm-Up
    5 x 100 on 2:00 as 25 Kick / 50 Stroke / 25 Kick (wore fins and did 2 fly, 2 back, 1 fly/back combo)
    8 x 50 Fist Drill/Free on 1:00
    4 x 200 Free on 3:20
    1 x 150 Kick on 3:10 (gave my arms a brief break)
    3 x 200 Free on 3:10
    1 x 200 Pull on 3:00
    2 x 175 Pull on 3:00 (just didn't have anything left)
    1 x 200 Pull on 3:00 (or whenever I got done)
    300 Cool-Down
    Total Yards - 3800

    I started today by deciding to do the 25 Kick/50 Swim/25 Kick with either fly or back instead of doing it all freestyle. That part of the workout felt really good; it was the rest of the workout that was a struggle.

    There is something about the 200 yard distance that just gets to me. It's not long; it's not short. And sometimes it feels harder to do 200s than it does to do 400s. Why is that?

    Tomorrow I won't be able to swim with the team because of family obligations, so I have decided to change up the workout a bit and focus more on stroke technique instead of free speed. If I can't feel fast in the water, at least I can have fun while I'm there.

    Enjoy your weekend and happy swimming!
    Swim Workouts
  7. 4/29/11 Last swim before Nationals

    by , April 29th, 2011 at 10:14 AM (Fast Food Makes for Fast Swimming!)
    Got in the water this morning for a nice quick swim of about 800 yards or so. I had to test a few quick turns for my knee, and freestyle turns are okay, it's the open turns for fly that are putting a little bit of pain on the inside of my knee. Eventually I'll probably end up going to visit the doctor, but I'm waiting till after Nationals...that way she can't tell me no.

    I took a vacation day from work, and am just doing some last minute packing up for the meet, not that I need much. I'll be transforming from a hairy gorilla monster to a swimmer in a few hours from now.

    Again, good luck to all the swimmers in today's events (except of course the 30-34 mens 400 IMers) I'll be leaving Washington State this afternoon, and getting into Phoenix around 8:30pm. My day 1 will be everyone else's day 2 or 3, but the schedule of events actually worked out pretty good for almost all my best swims to be on Saturday and Sunday anyway.

    Time to be fast (or at least look good trying).
  8. Long Course Friday Yes I did FLY again

    by , April 29th, 2011 at 08:08 AM (Mixing it up this year)
    Back loosening day as normal on Fridays. The total lack of yardage is mind boggling for me but I have a meet this weekend and want to sprint well.

    500 Free
    500 Free kick w/fins every 3rd 25 fast
    5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 swim went 3:32, 3:32, 3:32, 3:28, 3:18
    6x50 from dive sprint to 15 meter mark then easy free
    200 Free pull easy

    Total 2500 meters
  9. Thursday, April 28

    by , April 28th, 2011 at 04:03 PM (The FAF AFAP Digest)

    RC exercises
    flutter kicks on bosu, 2 x 50
    total ab machine, 110 x 1 x 25
    lower back machine, 120 x 2 x 15
    hip hinges on reebok core trainer w/DBs, 10 each leg
    alternating hammers, 25 x 2 x 30
    walking lunges w/DBs, 20
    back extensions, 25 x 2 x 15
    power wheel roll outs, 2 x 15
    power wheel pike ups, 2 x 10
    box jumps, 10
    altitude drops, 10
    knee tuck jumps, 10

    -- did a few half hearted stretches


    Still suffering through my annual spring malaise, and having trouble sleeping. I need to start using the neti pot right before I go to bed. I was hoping to make it to my team practice tonight, but I'm not feeling well enough. Hope to get to Mason at noon tomorrow.

    I'm enjoying following Nationals. The pool looks amazing and very fast. I see Geek dropped major time in his 1650. I was very sad, however, to read that my friend, MJ Caswell, tripped and broke part of her hip joint and is headed to surgery. Horrible to train, travel and taper and then have a fluke accident like that happen.

    Updated April 28th, 2011 at 04:56 PM by The Fortress

    Strength Training and Dryland Workouts
  10. No clock, lots of IM

    by , April 28th, 2011 at 01:32 PM (Too Neurotic to be Suitably Aquatic)
    HAPPY SWIMS to everyone going to Nationals! I'll be participating in the NYC Parks & Rec Commissioner's Cup Trophy Relay Meet on Sunday, which is a FREE meet, yee-haw! I don't think the stakes could be any different between these two meets. This morning, while I was swimming at the Y, which will be my last swim time until Sunday, it occurred to me that I should train for some of my events on Sunday. Except I can't remember what I signed up for, so I just did my workout. Which was as follows:

    1000 warm-up
    (250 drill, 500 swim, 250 swim with "open water" turns (turn at the flags, don't touch the wall.))

    75 fly drill
    50 back drill
    25 breast drill

    16x25, 1-8 head up, 9-16 catch up

    #1: 25 fl, 50 bk, 50br, 75 fr
    #2: 25 fl, 50 bk, 75br, 50 fr
    #3: 25 fl, 75 bk, 50br, 50 fr

    500 pull
    2x300 IM (75 each stroke)
    300 IM kick
    6x100 pull
    4x100 IM
    150 EZ

    5000 total

    I don't know where I got this workout, but I had written it down as 5,000, but as I was swimming it I realized it was only 4,200, so I added the 500 and the extra 300 IM to round it out. It took a while because I didn't do any intervals at all, but I still managed to make it to the early bus.

    Safe travels to AZ, and wherever you're going this weekend! (I can't wait to find out what I'm swimming on Sunday!)
  11. Thursday, April 28th, 2011 5:15am & Nationals Weekend

    by , April 28th, 2011 at 11:17 AM (Fast Food Makes for Fast Swimming!)
    I just did my 2nd to last dip in the pool this morning...feeling pretty good too. I did a whoppin' 1200 Yards today, with a "meet warmup" type swim tomorrow morning. I'm full of energy this morning too, and that could be from the extra sleep (in bed by 8pm) I had last night from feeling sickish all day long yesterday.

    I'm going to be stuck at work for today, while everyone else is either having fun in the sun, or headed for the sunny weather of Arizona. Good luck to all in the 1000s and 1650s today, and the 400 IM tomorrow morning (except those 30-34 yr olds... hehehe) Need to try to maintain my TT chances, but nothing I can do except sit back and watch the results pour in.

    At least I took off all of Friday from work so I can relax for the trip. I'll be flying out from the Tri Cities, WA to Phoenix via Salt Lake City on Friday afternoon, arriving about 8:30 Friday night. My dad is getting to make the trip with me, so that will be fun. He really enjoys watching me swim...just like when I was a kid.

    200 Fly - entered a 2:04, swam a 2:06 a few weeks ago, looking for 2:02 or under. Knee or no knee pain, I'm going for it.
    100 Back - this is my 6th event (I'm hoping for cancellation due to a lightning storm) I'll try for under a 1:00, but no guarantees
    200 Free - I've only been a 1:56 this season, but that was a few minutes after I did the 1650 or the 1000 at 2 different meets. I've done a 1:58 in practice a few weeks ago, so I'm expecting greatness. 1:50 or so.

    Probably a relay or two (find out when I get there...relays don't bother me, they're only 50s)

    500 Free -I did a 5:17 this year at the end of a meet, but I was too tired to go really fast. Did a 5:11 last year, but I know I'm in way better shape this season. Looking for anything on the clock that starts with a 4:xx.xx
    100 Fly - This is my sprint event. I did a 57.3 in January after my 200 Fly. I'm shooting for under a 55, but anything can happen in a sprint.
    200 IM - This will be another sprint - 4 x 50 AFAP. I'll see how my knee fares with the breaststroke in the race. I haven't done one kick of breaststroke in the past couple weeks since it's been sore. Looking for 2:05 or under.
    Probably a relay (again find out later)

  12. Thu Apr 28th, 2011

    by , April 28th, 2011 at 10:58 AM (Ande's Swimming Blog)
    Thu Apr 28th, 2011

    yesterday I tried on my new size 32 B70 NeroTX, it was tight, could barely get that sucker on.

    Nats Starts today for some & tomorrow for me

    wish this was an event [nomedia=""]YouTube - Swimmer Glides FAR from just One Push[/nomedia]

    this morning I emailed Bruce at the Live Stats Iphone App to add USMS SC Nats & he did.

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Fri Apr 29, 2011 400 IM, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM

    2011 SCY Nats Links


    Psych / Heat sheet

    Meet info

    TXLA roster

    Subscribe to Ande's Swimming Blog

    late yesterday we got a change of schedule for our Thu & Fri masters practices which I didn't mind at all. we were supposed to train today at 5:15 am but it got moved to 6:30

    Hopped in today to loosen up

    Whitney Coached
    UT, scy main pool l
    6:30 to 8:00 dove in around 6:35
    wore b70 training jammers
    swam with Todd & Tyler
    beside Jim, chris, Paul, & Ned

    WARM UP scy
    4 rounds of 200 fr 100 k
    skipped some

    just swam easy, mainly did 25's,
    not sure how many I did
    maybe 20 or 30

    most were just easy swims
    a few were hard push offs, 2.5 line streamline glides, easy speed SDKs, & DPS free
    felt good

    did several 25 fr's like this:
    7 SDKs,
    7 free strokes with 2 beat kick
    went 14's & 15's (just eyeing the clock
    sat on the wall a lot

    Nothing that fast, nothing timed

    took a 20 min break in the middle of practice where I showered and shaved

    feel good feel ready

    Today I fly to AZ

    Updated April 28th, 2011 at 11:07 AM by ande

    Swim Workouts
  13. Dark night

    by , April 28th, 2011 at 08:02 AM (Pete's swim blog)
    It's hard to imagine how dark things can get until the power is gone. I think they said 300000 have no power. With the exception of a faint glow to the northwest, everything was pitch black. I fear that glow was rescue efforts in a harder hit subdivision near us.

    All of madison county in alabama is without power. Now we are looking at 5 to 7 days without any. We normally get great and cheap power from TVA. Part of it from a hydro plant to the south and part from a nuke plant to the west. Major lines to the nuke plant were destroyed and the dam just doesn't have the capacity to power the area. Even if they could turn the power on, all the damaged power lines would just shut it back down.

    Time to think about life without power for a while. I'm a bit surprised I have internet. It is actually 4g! Go t-mobile! Eventually the generator running that tower is going to shut down. A small city east of here has power. I'm going to see if I can get some ice, charcoal, gas and maybe some warm food. Unfortunately I'm probably not the only one to think of that.

    In all, my problems are tiny. So many have their lives turned upside down right now.
  14. Sprint day but I just couldn't Sprint

    by , April 28th, 2011 at 08:00 AM (Mixing it up this year)
    I felt too slow today during my sprint set. The worse I felt I still maintained the same times.

    400 Free
    8x25@:45 Free Kick #1,2,4,5,7,8 Fast 3,6 slow
    4x25@:30 Fist Drill
    4x25@:30 Free Rt arm only
    4x25@:30 Free Lt arm only
    4x25@:30 Free desc stroke count
    8x25@:45 Free kick #3 & 6 fast all others slow
    6x50 from dive 12.5 yards fast 37.5 yards slow
    4x50@3:00 Free SPRINT went :37, :34, :34, :34 felt too slow here
    400 Free alt 50 catchup drill/50 swim

    Total 2100 yards

    This low yardage is mentally skrewing with me.
  15. Crazy day

    by , April 27th, 2011 at 10:19 PM (Pete's swim blog)
    Several waves of thunderstorms today. Small tornado in neighborhood knocked down trees. We were fortunate. Tornados destroyed homes all around north alabama. Casualties likely to be far worse than currently reported. Very sad.

    Power out for up to 72 hours. I'm posting from my cell phone which has intermittent internet. Otherwise we are effectively back in the stone age. Looks like swimming will be an afterthought for a while. Prayers needed for the area.
  16. Team Practice 4/27/11

    Very small group tonight at practice. I even got my own lane the second half of practice which was nice.

    Continued to work on some pacing. Used the tempo trainer a lot tonight. Coach and I are really working hard trying to get my pacing right.

    200 CHOICE
    200 KICK (100 BREAST, 100 FLY)
    10 X 50 @ 1:15
    EVENS: FREE (25 1 BREATH, 25 EZ)

    15 X 100
    1-5 @ 1:45 DESCEND
    6-9 @ 1:35 DESCEND
    10-12 @ 1:25 DESCEND
    13-14 @ 1:15 DESCEND
    REST 1:00
    15 SPRINT

    10 X 50 KICK
    1-5 @ 1:05
    6-10 @ 45 W/FINS


    200 W/D


  17. An IM (read: UGH) Day....

    by , April 27th, 2011 at 08:46 PM (Year Three: The Road Back)
    Today was just not my day... from when the alarm clock went off, to when I got into the pool, to when I got home from work, to now - when I'm ready for bed. The reality is that my stomach was jumbled up yesterday, so I didn't sleep well and I'm just wiped out today. I know that... knew it when I hit the water this morning. Still, I was pretty disappointed with this morning's effort - even though I gave it all I had. Here's what we did:

    300 Warm-Up
    4 x 100 IM Drill Cycle (one each stroke)
    6 x 100 Stroke (did 2 IM, 4 as 25 fly/75 free)
    1 x 50 Free Easy
    6 x 75 Stroke (did as 25 back/50 free)
    1 x 50 Free Easy
    6 x 50 Stroke (did as 3 fly/free, 3 back/free)
    1 x 50 Free Easy
    1 x 200 Broken on 50s for :10 (got 2:32)
    1 x 50 Free Easy
    12 x 25 Kick on :30
    450 Cool-Down
    Total Yards 3200

    Wished that I'd been able to do full stroke instead of resorting to freestyle, but I didn't put on my fins until the kick set - so I had that going for me anyway. Hoping to do better tomorrow.

    On a totally different note, I finally mowed my lawn today. Whew! Some of the grass in my backyard was mid-calf height. Guess it was actually time to mow. Good thing I did it during the rain break early this afternoon because not even an hour passed between when I finished mowing the lawn and when the rain started up again. E-gads! Can this spring get any wetter?! On the plus side, it is amazingly green and beautiful. So... we've got that going for us.

    Tomorrow is a brand new day. To all of you swimming at USMS Nats this weekend, swim fast, laugh often, and have fun! To everyone else, happy swimming!
    Swim Workouts
  18. Less than 10 miles behind on the GTD pace (amazing)

    by , April 27th, 2011 at 07:54 PM (Trying to Train Smarter, Not Just Harder)
    Can't believe the GTD fairy says I'm less than 10 miles behind pace today. Of course that will change tomorrow! But for now, I will be happy. I was so tired after workout this morning, after my shower I was still taking a deep sigh. My shoulders felt really tight today for some reason.

    500 Back/Free
    6 x 100 pull on 1:30/1:40
    200 kick
    4 x 200, speedplay by 25's, 50's then 100's on 3:10
    8 x 25 4 cycle sprint play
    100 EZ
    6 x 100 kick on 2:15
    400 breast/free

    300 back/free

    200 breast/free

    3 x 100 free (I only did one)

    Total: 4100 LCM

    just so i can remember in the future - i was holding 1:20-1:22 easy on the pull set. this is a big improvement from just a couple of weeks ago.

    Updated May 4th, 2011 at 06:11 PM by Celestial

  19. 2011 SC Nats Preview

    by , April 27th, 2011 at 05:08 PM (Ande's Swimming Blog)
    The 2011 USMS SCY Spring Nationals at the
    Kino Aquatic Complex, Mesa, AZ
    Thu Apr 28 - Sun May 1, 2011

    2011 SCY Nats Links


    Psych / Heat sheet


    TXLA roster

    Fri Apr 29, 2011 400 IM, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM

    Event Comments

    Fri Apr 29, 2011

    400 IM
    went 4:18.48 at 2011 Zones

    should have 6 beat kicked the 1st 50 of the free,
    2010: went 4:22.70

    not heated yet, the top 10 seeds are:
    1 Sims, David E 48 IM 4:17.22
    2 Tuchler, Jim 46 IM 4:19.90
    3 Baker, Dennis G 49 OREG 4:20.78
    4 Rasmussen, Anders M 47 TXLA 4:22.70
    5 Eickhoff, Randy M 45 SCA 4:25.00
    6 Shaffer, Mike G 45 VCM 4:30.00
    7 Erwin, Jeff T 46 SAWS 4:35.09
    8 Jaegers, Al 48 ARIZ 4:38.00
    9 Melanson, Edward L 48 CMS 4:39.27
    10 Yeomans, Scott 47 GSM 4:39.90

    David Sims is fast, great fly & free, not so strong bk & br
    Jim Tuchler is good at every stroke especially br.
    Dennis Baker has an outstanding fly & free, decent bk.
    wonder who will check in?


    great start & SDKs, BREATHE, easy speed, fast turns, not many SDKs, light legs

    not many SDKs BREATHE,
    easy speed, feel good, light legs
    fast BK to BR turn

    hard push offs, glide far, work the breastroke

    FR work it, 6 beat kick the whole way

    50 FL
    went 23.91 at 2011 Zones

    2010 went 23.88

    Heat 25 of 45 Timed Finals
    1 Eickhoff, Randy M 45 SCA 24.80
    2 Jones, Brian A 45 NAM 24.75
    3 Beatty, Dan C 45 GAJA 24.54
    4 Segal, William N 46 JAM 23.97
    5 Fulbeck, Kip 46 WMAC 23.39
    6 Rasmussen, Anders M 47 TXLA 23.88
    7 Scottoline, Brian P 46 STAN 24.40
    8 Ponthier, Chuck 48 LAPS 24.55
    9 Tittle, Kenneth W 48 WCM 24.78

    Kip Fulbeck is fast, went 21.2 in 50 free last year, as is William Segal, & Chuck Ponthier swam for SMU when I was at UT, he is a great flyer and had a great 50 fl & fr at 2006 worlds.

    Great start, SDK, & break out, fast hands,
    fast turn, great touch

    Sat Apr 30, 2011

    100 IM
    2010 - 11 season: not raced yet
    think I've been 57 in practice
    2010 went 54.33 in a full B70

    Heat 29 of 51 Timed Finals
    1 Chao, Hector 47 WCM 59.33
    2 De Biase, Terry A 46 ARIZ 58.50
    3 Jones, Brian A 45 NAM 57.00
    4 Beatty, Dan C 45 GAJA 56.02
    5 Tuchler, Jim 46 IM 53.80
    6 Rasmussen, Anders M 47 TXLA 54.41
    7 McCool, Chris 46 UNAT 56.53
    8 Jimenez, Carlos A 46 RICE 57.52
    9 Ponthier, Chuck 48 LAPS 58.63
    Jim Tuchler is the defending champ, great breastroker, back halfed me last year.

    Race Strategy:
    Great start, SDK, & break out,
    fast turns especially bk to br,
    power the breast, sprint the free

    50 Br
    2010 - 11 season have not raced yet
    been 29 in practice
    2010 went 27.40 which surprised me

    Heat 23 of 37 Timed Finals
    1 Perkins, Martin 48 AAA 30.00
    2 McCool, Chris 46 UNAT 29.59
    3 Safa, Eddie 48 SCA 29.10
    4 Rasmussen, Anders M 47 TXLA 28.66
    5 Corbeau, James L 46 OREG 27.09
    6 Tuchler, Jim 46 IM 27.20
    7 Alexander, Jeff 47 WMAC 29.00
    8 Helgason, Tryggvi 47 LVM 29.50
    9 Jimenez, Carlos A 46 RICE 29.92

    It's Corbeau & Tuchler's race, they are fast breastrokers

    Race Strategy:
    Get Psyched, Great start, streamline glide, fast hands & kick, great technique, fast full strokes, great turn & touch

    Sun May 1, 2011

    500 Fr
    went 5:03 at zones,

    1 Sims, David E 48 IM 4:42.44
    2 Switzer, Keith M 48 BLU 4:45.00
    3 Stevenson, Chris L 46 VMST 4:46.18
    4 Baker, Dennis G 49 OREG 4:48.27
    5 Eickhoff, Randy M 45 SCA 4:52.22
    6 Shaffer, Mike G 45 VCM 4:55.00
    7 Erwin, Jeff T 46 SAWS 4:57.94
    8 Duarte, Luis G 47 SYSM 5:04.00
    9 Rasmussen, Anders M 47 TXLA 5:04.99
    10 De Biase, Terry A 46 ARIZ 5:06.00
    11 Melanson, Edward L 48 CMS 5:09.87
    12 Yeomans, Scott 47 GSM 5:09.90
    13 Patten, Bobby 48 DAMM 5:10.00
    some really fast 500 swimmers entered

    should I swim it or not?
    not checked in yet

    200 IM

    went 1:59.81 at 2011 Zones

    Split it
    1 25.85 25.85
    2 57.22 31.37
    3 1:31.76 34.54
    4 1:59.81 28.05

    2010 went 1:58.20 in a full body B70
    Split it
    1 26.11 26.11
    2 56.42 30.31
    3 1:30.04 33.62
    4 1:58.20 28.16

    Heat 14 of 24 Timed Finals
    1 Yeomans, Scott 47 GSM 2:09.90
    2 Carpenter, Michael J 46 MSMA 2:09.04
    3 Chao, Hector 47 WCM 2:07.61
    4 Rasmussen, Anders M 47 TXLA 2:00.57
    5 Sims, David E 48 IM 1:58.50
    6 Tuchler, Jim 46 IM 1:58.80
    7 Beatty, Dan C 45 GAJA 2:04.23
    8 Jimenez, Carlos A 46 RICE 2:08.46
    9 Helgason, Tryggvi 47 LVM 2:09.34

    David Sims has a great fl & fr, should be out fast and come roaring home
    Jim Tuchler is great at every stroke especially breastroke

    Race Strategy:

    great start & SDKs, BREATHE, fast hands, easy speed, fast turns, SDK: 6 & 5, light legs

    SDK: 5
    easy speed, feel good, light legs
    fast BK to BR turn

    hard push offs, glide far, work the breastroke

    4 SDKs, work it, 6 beat kick & sprint the whole way
  20. Wed., April 27

    by , April 27th, 2011 at 04:19 PM (The FAF AFAP Digest)

    Warm up:

    600 various

    Main Sets:

    The framework of this is from Tall Paul's "Dirty Dozen" workout:

    12 x 100 w/fins @ 1:30
    odds = free
    evens = dolphin kick w/board

    12 x 75 IM @ 15-20 RI
    fly drill + back + breast

    12 x 50
    odds = flutter or back kick
    evens = scull

    12 x 25 glide drills
    odds = regular push off
    evens = breast pullout from dive

    -- I only get slightly past the halfway point on my glide drills from a regular push off . Not sure I'd get much farther starting deeper.
    -- I get to about the 21 yard mark on the breast glide drill

    50 EZ

    Total: 3650



    Still feeling crummy. Though I seem, so far, to be successfully staving off bronchitis. But having cancelled CN this am, I don't feel any pressure to do speed work. So I am just doing some cruiser aerobic work until I feel better.

    I made hotel reservations for Auburn Nationals and am checking out flights. I'm staying at the Auburn University Hotel, which is within walking distance of the pool and restaurants and has a USMS discount. (Not surprisingly, Auburn is much less expensive than Montreal.) The order of events for Auburn is also pretty good for me. I plan on entering all four 50s and the 100 fly/back. The 100 fly will likely be difficult, especially with 2 weeks off in June (except for tiny pool), but I am ignoring this fact.

    Good luck to everyone swimming at Nationals in Mesa! Looking forward to on line spectating.

    On organic foods:

    Updated April 27th, 2011 at 06:08 PM by The Fortress

    Swim Workouts