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  1. Monday, Nov. 21

    by , November 21st, 2011 at 05:24 PM (The FAF AFAP Digest)

    RC exercises
    HS hi row, 110 x 3 x 10
    goblet squats, 30 x 3 x 10
    leg press, 210 x 3 x 10
    deadlifts, 75 x 3 x 10
    triceps press, 40 x 3 x 10

    russian twist on incline w/plate, 25 x 2 x 25
    flutter kick son bosu, 100
    knee tuck jumps, 2 x 10
    altitude drops, 10
    med ball slamming, 5:00


    600 various

    20 x 25 shooters w/ MF
    - 8 back, 8 belly, 4 360s

    3 x 100 kick dolphin kick on back w/MF @ 1:30
    (shooter first length)
    3 x 50 caterpillar drill
    3 x 50 single arm fly
    3 x 100 breast w/MF @ 1:45

    50 EZ

    5 x
    4 x 25 easy speed fly w/fins @ noodler interval
    25 EZ

    100 EZ

    Total: 2750


    I was completely booked yesterday and didn't train. Today, I dropped weight and did speed lifting at the gym. My elbows are still bothering me. I may just knock off upper body weights if they don't improve in a couple days. Then immediately hit the pool for a hypoxic/aerobic workout. I wanted to do a bit more and thought I had another 15 minutes. But I was kicked out by the HS kids who seemed enamored with my MF.

    I'm leaving with Teen Fort in the early afternoon tomorrow. The weather forecast looks good! I will try to get to the pool in the am to do some blasto bursts and 25s. I should also probably get myself registered for NE Champs tonight.

    Had a great chat with Fort Son yesterday. He said his coach assigned him to post the freshman rowing workouts for Thanksgiving break. All freshman are supposed to do "at least 50% of his workouts." Fort Son is probably the smallest rower on the team (where, like swimming, height is a benefit), but the hardest worker.

    Updated November 21st, 2011 at 06:59 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  2. Nov 21, 2011

    by , November 21st, 2011 at 04:19 PM (Canuck Countdown)
    202 days until Day 1 of the FINA World Masters Championships

    Sunday, Nov 20
    Kinsmen Aquatic Centre
    Competition Pool (50m)

    300 swim
    6 x 50 kick @ 1:00
    200 swim
    4 x 50 kick @ 1:00

    10 x 50 as 25 scull / 25 drill @ 1:20

    the following set is continuous:
    8 x 50 free pull @ 1:00 (breath every 3, 5, 7, 9) x 2
    4 x 50 back pull @ 1:00
    8 x 50 free pull @ 1:00 (breath every 3, 5, 7, 9) x 2
    4 x 50 breast pull @ 1:10

    the following swim-with-fins set is continuous:
    4 x
    (3 x 50 @ :45,
    200 @ 3:30 (held between 2:32 and 2:38))

    100 EZ

    Total Distance = 4200 m

    Comments: Thankfully, I'm feeling much better now. I went to a walk-in clinic on Saturday morning and walked out with a prescription for antibiotics. I've had too many episodes of bronchitis / pneumonia / strep throat to let this go any longer!

    Monday, Nov 21

    Updated November 28th, 2011 at 01:57 PM by lewba

  3. Sarasota Y Sharks Masters 5:30 AM Workout -11/22/11

    by , November 21st, 2011 at 03:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:20
    4 X 100 1:40
    1 X 200 3:00
    3 X 100 1:30
    1 X 200 3:00
    2 X 100 1:30

    1 X 200 kick 4:15
    8 X 50 kick 4 on 1:00 4 on :55

    1 X 50 easy 1:00
    1 X 75 build 1:15
    1 X 50 easy 1:00
    1 X 50 fast 1:15
    Four rounds. All choice.

    1 X 50 easy
    3 X 50 @ 100% 2:00
    1 X 50 easy

    2 X 150 free 2:15
    2 X 150 50 fly/100 free 2:30
    2 X 150 50 fly/50 back/50 free 2:45
    2 X 150 50 fly/50 back/50 breast 2:45
    2 X 150 free 2:15

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  4. Nassau County Aquatic Meet

    by , November 21st, 2011 at 01:16 PM (Too Neurotic to be Suitably Aquatic)
    I went to the AquaFit meet at the Nassau County Aquatic Center yesterday. Accompanied by only two other team members - FISH took first place in the small teams division! And that was first out of 11, so it was actually a thing.

    I went for a bear of a set list, and this was Short Course Meters:

    Carolyn Bennett, 33:
    200 Meter Freestyle - 2:49.05
    50 Meter Backstroke - 46.40
    200 Meter Breaststroke - 3:44.10
    100 Meter Butterfly - 1:52.00
    200 Meter IM - 3:28.46

    Again, I'm really not happy with my 200 free. It was a second slower than my last go a year ago. The swim felt good, but for a sluggish feeling that set in during the last 50. Even with that, I thought I was on pace to do better than last time, but then I looked at the clock, and there's just no improvement. These were my splits:
    39.09 1:22.08 (42.99) 2:05.01 (42.93) 2:49.05 (44.04)

    I have a few theories on this:
    1) I'm tried. I'm swimming more now than I have ever before, and I might need some rest to let the yardage sink in. (About a week ago, my FLOG total surpassed last year's.)
    2) I'm lacking the innate athleticism one needs to endure a 200. Can I possibly make this up with more swimming or working out? Or weight lifting? If that is the case, I need to alter my current plan.
    3) I stopped doing yoga. Last fall and winter, I went fairly regularly every Tuesday night. I think there was something to that. I stopped going because I'm trying to be careful with my spending, but I can't manage to do an hour of continuous yoga unless I'm paying for a class.
    4) I'm on a plateau. I need a plan to get off it. Could use some coaching, maybe?
    5) I have some kind of tropical disease that has no symptoms other than that my muscles feel heavy when I use them.
    No matter what the excuse, I'm not yet giving up on my goal to qualify for Nationals in the 200 free. (My swim buddy is convinced that what's going to happen is that I'm going to get to Greensboro and swim the qualifying time there.)

    As far as the other races yesterday, I recovered from my minor 200 free disappointment, and I was pretty happy with them. The 100 fly was a bit ridiculous, but that was just a few minutes after the 200 free, and I had no goal but to finish legally. I kind of dig that it ended in a .00.
    The 200 breast was good fun, and I dropped about 15 seconds off the last time I swam it by keeping my eyes on the black line and working my glide.
    Also, I'm happy with dropping two seconds off the 50 back, a stroke I've been swimming with more frequency.
    The 200 IM I was also glad to just finish legally. It was the last event of the day, and I was jelly. My two teammates stood on the side and cheered, and I'm convinced that was what kept me from stopping after the fly was over. It felt nice to do some freestyle again!

    Other notes on the meet:
    What a great social event! It's always nice to see Ms. Swimsuit Addict in person, and I also bumped into some swimmers I've met during my visits to Westchester. I know there were some other fourumites there, but the meet went a little too quickly for me to have time to make new friends.

    Also, my sister and her husband were able to stop by because they live in Long Island, very close to the pool. I look forward to the day that they have kids so I can come visit and take 'em swimming.

    This was the first masters meet for one of our teammates, and she was great fun to have along. She's in my age group and swims in our lane and faster than me, so I'm looking forward to having the competitive push I need to help get me off the damn plateau.

    Congrats to everyone who was there, and thanks to Lisa and AquaFit for running yet another exceptional meet! (I've got my hardware all up here on my cubicle wall now.)

    Updated November 21st, 2011 at 01:38 PM by swimmerb212

  5. Outrage No Mas

    by , November 21st, 2011 at 12:53 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Enough dragging things out.

    I want and need to move on, so I shall try to finish this Triptych of Outrage as quickly as possible. So here’s what happened:

    1. After the Clarion University snafu/cluster**** last spring, I was determined to never again make the mistake of counting on a local meet to be sanctioned, recognized, or whatever else is required to have times count for Top Ten consideration.

    2. Last summer, knowing I had no chance of affording to travel to Auburn, knowing furthermore that I’d be taking my son to college the same weekend as the annual U. MD meet where I usually swim my one USMS LCM meet per summer, I opted to go instead to another annual meet up in Cleveland.

    3. This is in a very nice pool and used to be run by Jack Groselle and O*H*I*O masters. The one time I had swum it before, all my times counted.

    4. The drawback, in the past, had been that it was a 1-day meet, which makes it hard to try for the free style quinella (50, 100, 200, 400, and 800).

    5. But this year, to my delight, I found the meet was being turned into a 2-day meet, name changed to the SynergyFest Inaugural Swim Meet. It was officially sanctioned by the Lake Erie LMSC. Sanction number 18-072923111-LCM.

    6. So I signed up, booked the absolutely cheapest hotel room I could find within driving distance, and signed up for the 5 offered freestyles (I will paste in my results at the bottom of this.)

    7. The meet, unfortunately, was not terribly well attended, probably because they also scheduled a 2-mile open water swim in Lake Erie at the same time as the pool swim, forcing devotees of both to pick one or the other.

    8. According to the meet’s predicted timeline (and I may be a few minutes off here, plus or minus), warm ups started at 9 a.m., the first event of the day would start at 10 a.m., and all the day’s events would be done by approximately 6 p.m.

    9. Unfortunately, the actual timeline was more like this: warm ups 9 a.m., first even 10 a.m., meet over 10:45 a.m. It was absurd! The starter tried to drag things out a little bit, but with only one or two heats for most of the events, the amount of rest between swims was minimal.

    10. On the second day (and again, please forgive me if the details here are a little off), I swam the 800, had about 40 minutes of rest, swam the 50, got out of the water, and was told the 200 would be starting in approximately 4 minutes! I saw on the event sheet that there was going to be a 200 backstroke/OPEN later on, and this would provide me with about 15-20 minutes rest before what is usually my best event. So I asked the meet judge if it would be okay to swim my 200 free then instead. I explained that I was really hoping to make a Top 10 time, and I thought having more than 4 minutes rest after my 50 (and earlier 800) would optimize my chances.

    11. The judge okayed it. Again, I told him I was really trying to make a top 10 time, and I asked him if switching to the 200 OPEN would screw this up. He said no.

    12. So I swam the 200, did reasonably well for me, and drove back to Pittsburgh, confident that this time, at least, I had given myself a fighting chance of picking up a few Top 10 times that would absolutely, 100 percent, no-snafu possibilities anywhere on the horizon, count—provided, that is, my times were good enough to count.

    13. I will now paste in my meet results and the Top Ten results that were just certified a few weeks ago.

    14. Please glance at these and then return for a final word or two about what happened.

    The keen observer will note that my name doesn’t appear in the 200 in the TT list even though my time of 2:18.10 would have just squeaked me ahead of the legendary Larry Wood.

    The keen observer will also notice that my name does appear in the 400, though this is very unlikely to last.


    Here’s why.

    When a forum poster pointed out that the preliminary LCM listings were up, I immediately checked to see if I had made any TT times. The area of the website read as follows:

    2011 USMS Top Ten LCM for Men 55-59
    This is a preliminary top ten listing for proofreading purposes only. Report any errors to Mary Beth Windrath.

    Noting that my 200 wasn’t listed, I immediately emailed Mary Beth, who is an unflappably kind person with what seems like a thankless job—collating TT times and making sure they all comply with rules that people like me, evidently, have never heard of.

    When I wrote Mary Beth, I was as confident of 100 percent vindication as I was when I told Mr. Glarow that I had, in fact, written down the correct answer of 5 on my math test, only to learn that he thought I had written an S.

    Here is our email exchange:

    Hi, Mary Beth,

    Can you check the LCM 200 free in men 55-59? I swam a 2:18.10 something at the Synergy meet in Cleveland (which is where my other TT times came from in the 100, 400, and 800), but for some reason, the 200 was left out of the preliminary list.

    Thanks for taking a look. From Event Rankings:

    6 Thornton, James 59 2:18.10 1776 SynergyFest
    Inaugural Swim Meet

    Hi Jim,

    Event 15 was 200 Open, which is not a valid event for Top Ten, so none of the times from that event can count. That's why you don't see it. Only distances and strokes listed in article 102.5 are considered for top ten and records.

    Sorry about that!
    Mary Beth

    Are you kidding me?

    It was freestyle! They never said anything about this not counting at the meet.

    There were a total of about 35 people at the whole meet, so the events had approximately 5 minutes between them. I asked the guy if I could switch from the 200 free to swimming it in the 200 Open so I could get 15 minutes rest after something else I had just swum.

    He said that was fine, never mentioned anything about it not counting. I only went there to try to get some TT times.

    This is a case of where the USMS rules are just, in my opinion, utterly mean-spirited to swimmers who don't have the money to travel to big meets.

    What is the rationale for this?

    PS Sorry for seeming peeved, but I would have been 3rd in the 1000 SCY free, too, last year, but the meet got invalidated because of weird bureaucratic minutiae. I just feel the slogan, "We do it all for the swimmer," which I heard endlessly at the one convention I attended, is a total misrepresentation.


    Hi Jim,

    You're not going to like what else I have to tell you, but I wanted to give you a heads up. The 400 Open was also listed as an event in that meet and the swimmers show up in the preliminary top ten, but will be removed for the final top ten. If it's any consolation, the times still are showing up in the event rankings.

    Sorry to be the bearer of bad news.

    Mary Beth

    Thanks, Mary Beth. You have been very kind about this, and I realize that with situations like this, you have a thankless job. I might write a vlog about this, but I will make sure to state clearly that you were extremely decent about it.

    I just think it's an absolutely ridiculous rule and that they should come up with some other way to designate non counting swims--a 400 Fun Swim, for instance, where it's clear to the participants that the race won't count for anything.

    My problem is I live in Pittsburgh, there are virtually no USMS meets nearby, so if I ever want to try to make the top ten, I have to drive to Cleveland or DC. This summer, I drove to Cleveland for the two day Synergy meet, which was clearly sanctioned, etc. So few people attended that there was often only one or two heats of each event. I think I swam the 50, then had 5 minutes before the 200, which I really wanted to try to make the Top 10 in. I asked the meet director if I could switch and have it still count, and he said yes.

    I think there was a similar rational for the 400 Open vs. the 400 Free--no rest between events. And by no rest, I really do mean minimal rest. With only 35 people at the whole two day meet, it ran awfully fast. Warm ups were at 9:00, and the timeline said each day would end by 6 p.m. But both days the events were over by around 10:30.

    All this comes on top of last spring's meet at Clarion, where the pool was measured, there were two certified officials, there was a USMS observer, etc. But someone failed to turn the paperwork in, so my personal all-time top finish in the TT didn't count either.

    I just feel the rules are stacked in the favor of regions that have tons of USMS meets and/or swimmers wealthy enough to travel, pay for hotels, etc.

    I shouldn't be so petty, but there you have it.


    Hi Jim,

    Small meets are always tough for everyone to get enough rest, especially if they really want to do well. For this particular meet, we've since notified the official folks about alternative ways to word the meet information, so that times would be valid for top ten. Let's hope that in the future they change the way it was handled. Unfortunately, sometimes we only really learn things the hard way.

    If you have suggestions on how to get the word out about "open" or "Choice"
    events not being valid for top ten, please pass them on. Or perhaps you have a suggested rule change.

    Good luck at future meets.
    Mary Beth

    Okay, I am more or less spent. I only ask that someone familiar with the rules explain why “Open” events can’t count at least for freestyle. Obviously, you can’t expect a time to count if you are using fins or a pull buoy or an underwater torpedo sled. But are there really meets anywhere that allow such items? Assuming you aren’t using some illegal device, is there anything else that can invalidate freestyle (for example, does the 15 m underwater SDK limit apply to freestyle?)

    I propose that in the future, the word OPEN (which many of us grew up thinking simply meant that the event was “open” to any age group) be changed to UNOFFFICIAL. Otherwise, it’s just too confusing to the odd individual like me who does not enjoy curling up with a rule book.

    They say that “once stung, twice shy.”

    I have now been thrice stung.

    They also say, “a nerve struck too many times dies.”

    I greatly fear my USMS nerves are dead.
  6. Sat Nov 19th, 2011

    by , November 21st, 2011 at 12:37 PM (Ande's Swimming Blog)
    Sat Nov 19th, 2011

    Trained but didn't blog
    FAST Fri Nov 18
    6:30 - 8:00 maint set
    5 x 100 fast in heats on 12:00

    Upcoming Meet

    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX

    Subscribe to Ande's Swimming Blog

    Masters didn't have practice on
    Sat May 19th because there was a UT football game but the UT men did & I trained with them

    Eddie Coached
    scy & LCM
    UT Swim Center: main pool & diving well
    9:00 - 11:00
    wore FSII legs
    trained with UT Mens team

    WARM UP scy

    4 x 100 1:20
    6 x 50 :45
    200 k 3:30 went 2:30
    4 x 100
    200 k 3:30 went 2:21

    Main SET: LCM

    swimmers put on jammers

    assigned 2 rounds of
    3 x 100 fast on 2:00
    4 x 50 fast on 1:00
    in 2 groups

    round 1)
    100 easy speed went 1:04
    100 skip
    100 easy speed went 1:01
    4 x 50 fast went 30's

    swam down in well (10 min break)

    round 2
    100 skip
    100 skip
    100 fast 59
    50 easy
    skipped 2 50's
    50 fl fast from a dive went 27

    100 easy
    Swim Workouts
  7. Meet Results and Monday's Workout

    by , November 21st, 2011 at 12:23 PM (Year Three: The Road Back)
    Having decided to take a relaxing, stretch-out swim on Saturday (total yards 2200 - nothing taxing), I headed to Louisville, KY, with 6 of my teammates for the Louisville Invitational. In keeping with my theme of getting outside my comfort zone, I decided to race the 50, 100, 200, and 400 Free events (SCM). I had never done a 200 in SCM or a 400 in any format. The 400 was up first, followed by the 50, 100, then 200.

    400 Free - 5:57.12 - Not bad for the first time out. I learned that I can go a bit harder in the 2nd and 3rd hundred, but was really happy that my last 100 was faster than my 2nd or 3rd. (And, I actually lapped the guy next to me.... huh... that felt good )

    50 Free - 34.92 - Decent. It's only 0.3 seconds off my best ever 50 Free SCM. Can't complain about that. My only complaint here is that I feel like I could have gone harder and it didn't hurt as bad as it could have.

    100 Free - 1:16.76 - Not bad, although this one REALLY hurt. It was 0.1 seconds faster than my previous best time.

    200 Free - 2:49.21 - This was great. It felt relaxed, but ended up being faster than I had expected. A great way to end the meet.

    My only real issue with this meet was that I never got a great flip turn. There is a metal edge at the top of the pool and I was slipping all over the place. Ugh.....

    Then, I woke up this morning with fairly sore shoulders, but headed to the pool anyway. Joy of joys.... my husband came with me! He's thinking of joining my team and wanted to see what our workouts were like! Here's what we did today:

    400 Warm-Up
    4 x 100 Free on 1:40
    4 x 100 Free on 1:50
    4 x 100 Pull on 1:40
    4 x 100 Kick on 1:50
    1 x 200 All Drill IM on 4:00
    4 x 50 Fly on 1:05
    4 x 50 Breast on 1:00
    4 x 50 Back on :55
    4 x 50 Free on :50
    4 x 25 Breast on :40
    4 x 25 Fly on :35
    4 x 25 Back on :30
    4 x 25 Free on :25
    200 Cool-Down
    Total Yards - 3500

    This wasn't exactly the meet warm-down swim I was looking for, as it was exhausting. Probably would have been fine most other days, but it almost did me in today.

    That's it for now. Enjoy your swims today!
    Swim Workouts
  8. 4 K quick 11/21/11

    by , November 21st, 2011 at 11:18 AM (The Labours of SwimStud)
    Well had an appointment at 9 so picked my "fast yardage" workout.

    300 Swim
    20 x 25 K :30 with fins every 4th hard.

    Pyramid or whatever it's called
    100-500-100 1:40 base wearing snorkel.

    500 Fin Kick on back FR/FLY by 50
    200 EZ
  9. Thanksgiving Invitational

    by , November 21st, 2011 at 10:44 AM (A comfort swimmer's guide to easy swimming)
    This past weekend was my last big meet of the year. It's a USAS meet that is also sanctioned for Masters. I've been doing it for the past several years and it's a good way to finish my year. This year I went into this meet with all kinds of problems, both mentally and physically. Started at a fun meet last week where I had cramping problems and couldn't swim the events I wanted to. Then on Thursday, while drying off after my shower, I tweaked my back. It even hurt to breathe deeply, but after going to the chiropractor and getting a treatment it was better (and ibuprofin is such a wonder drug!). Friday it felt much better though it still was bothering me a little. By Saturday, all was well again!

    So on to the meet!
    Warmup -1000y
    200 back - 2:35.26
    This is my 2nd best time ever. And the race felt real good.
    Splits were 36.72-39.81-39.41-39.32.
    I'm finally swimming this race the way I want to with regards to splitting, now I just need to get a little faster.
    300 easy cool down

    50 free - 27.16
    Again a solid swim and my fastest for the year. Felt great and my coach said I looked real good and had a very good start and turn.
    200 easy cool down

    50 back - 33.12
    Just an ok swim. I seem to be having issues with the turn on my 50 back. My feet seem to slip as I push off and I don't get the underwater that I want. Coach said I am staying with the other swimmers until I breakout and start swimming then I lose ground.
    400 easy cool down

    1000 warm up
    100 free - 1:00.93
    Splits were 29.23-31.70
    Another fastest time for the year. Good start and turns. Still need to get out faster and close the gap between the 50's times. But still a swim I was very pleased with. The last time I went faster than this was at 2010 SCY Nationals in Atlanta.
    300 cool down

    100 back - 1:09.98
    the posted splits were totally out of whack. Showed me going 27-42. I don't think so!
    Another best for the year and my 3rd best ever. Start was good and 1st turn and underwater was per plan (I wanted to go 12-10-8-8 sdk). Then my turns got a little sloppy and I only got 6-4 sdk off the next 2 turns. Again fastest swim since Atlanta.
    200 cool down

    50 fly - 32.23
    Another ok swim. But after the 2 previous swims I was a bit tired and just couldn't seem to get going. Finished and I wasn't even breathing hard.
    400 cool down

    So all in all, a very good meet and a great way to end the year. Now I take an enforced break from swimming as our city pool will close from Thanksgiving until New Years. The only swimming I will be able to do will be if I go to Boise for a weekend. Although there is a new gym here with an Endless Pool. I might check it out. Otherwise I will try to stay in shape by doing some spinning, running and weights.

    Updated November 22nd, 2011 at 10:31 AM by poolraat

  10. Back to the salt mines

    Today I swam at Riverbank with Hannah and Rondi. We shared our lane with a guy who talked on his zip-locked iphone between swims. I was grateful not to have anything that pressing to deal with this morning.

    The goal today was to do a long easy swim to help the meet soreness go away--here’s what I did:

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

    3 x 100 FR/BK halfsies, desc., @ 2:00
    2 x 200 FR/BK halfsies @ 3:30
    400 (300 FR build + 50 easy BK)

    8 x 150 sandwiches @ :10 rest
    1-4 = 50 fr swim + 50 st (IM order) kick + 50 fr swim
    5-8 = 50 fr swim + 50 st (IM order) swim + 50 fr swim

    300 kick with fins

    300 pull
    200 IM
    100 swim + play
  11. Workout 11/21/11

    by , November 21st, 2011 at 10:24 AM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 BK w/u
    500 swim (25 dps/25 fast, 50/50, 75/75, 100/100)
    - swam the 75's back

    Repeat 5 times:
    - 100 kick on 1:45 (avg'd 5 sr)
    - 100 Pull with buoy on 1:45
    - FR/BK/IM/FR/BK

    100 EZ - skull/swim by 25

    500 swim with Paddles (same as above, including BK on the 75's)

    100 IM (went 1:23)

    200 easy loosen w/d

    (2800, 50 minutes)

    Felt a tad sluggish today, and went with some longer kick sets and a few 500's to keep moving. Focused on steady kicking and a strong pull through the water.

    I was able to keep the pull set at a good clip - 1:09's for the Free and 1:16 for the back. I really didn't go too hard on the IM at the end. I was thinking of doing an IM set, did the 100, and figured that it was time to get out. Momma said there would be days like this ...

    I went to a hockey game at Williams College on Sunday, and have been spending time converting old VHS tapes to DVD with the help of the VCR2PC device - I got mine on clearance at Staples last year after the holiday rush. Right now I am doing a bunch for my aunt, it's crazy what she was quoted for this service. I just run it when I am home so it is really easy.
    Swim Workouts
  12. Painful non-Cyber Monday

    by , November 21st, 2011 at 10:06 AM (Random Nonsense)
    I really don't know why this workout hurt as much as it did.

    Team Practice SCY
    Circle swam with Josh and Marge*

    Warm up
    - 300 swim
    - 300 kick w/fins
    - 300 swim
    Main Set
    - 300 on 4:00 done as
    -- 200 get time, rest 5, 100
    -- 2:14
    - 6x50 on 1:00 choice (did back) (40s)
    - 200 on 3:00 (? the interval didn't matter)
    -- 100 get time, rest 5 100
    -- broken 200 faster than previous 200
    -- 100 @ 1:04, 2:09 200 (sans rest)
    - 6x50 on 1:00 choice (did back) (38s)
    - 400 broken @ the 100s w/ 5s rest
    -- Josh led this part
    -- personal goal was 1:05s
    -- 1:01 on first (I love drafting)
    -- yes, 5s back has a draft
    -- 4:15ish (14 or 16) total sans rest
    Cool Down
    - 300 EVF
    -- it was very very hard to hold my stroke together at the beginning of the 300. Good time to work on maintaining form
    - 200 ez

    I might be missing something from the workout, because that seems a little short, but it also seemed short while doing it too. Warm up felt great, I did not cool down after the meet and I took yesterday off from the pool so I was expecting to be achy. During the 400 I wanted to give up around the 150, I am so glad Josh wanted to lead.

    No meet results yet. I will post the videos at the times together.

    There was nothing funny today.

    *New Fast Girl's new name.

    Updated November 21st, 2011 at 04:38 PM by qbrain

  13. 11.21.11 - New challenge

    by , November 21st, 2011 at 09:14 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp ~83. Started a new challenge this morning. There's a 30x100 on 1:10 challenge floating around the blogs. I'm not there yet but I'd like to be one day. So, the challenge - for now - is to work up to 10x100 on 1:10. We started w/ 1x100 on 1:10 this morning and will add another each week for 10 weeks. That will get us to taper time for the Auburn SCY invitational.


    450 Warm up

    6 x 50 - :45 (Get up to speed for the 100 on 1:10)
    1:00 Break
    100 - 1:10 (1:02)

    4 x 200 - 3:00 Convert Free to IM
    50 Easy

    50 Kick/150 Fr - 3:00
    100 Kick/100 Fr - 3:10
    150 Kick/50 Fr - 3:20
    200 IM Kick - 3:30 (3:20)

    4 x 200 - 3:00 (1st, 2nd, 3rd, 4th 50 Kick)

    4 x 200 Kick - 3:30 descend (3:12, 3:09, 3:04, 3:00 br)
    50 Easy

    500 Timed pull (5:57) - very tired at this point... couldn't turn the paddles over anymore.

    100 Cool down

    (4750 Total)
    Swim Workouts
  14. here comes the holiday

    by , November 21st, 2011 at 07:30 AM (Mixing it up this year)
    Not too bad today. My right shoulder had some issues so i took a nice leasurely warm up.

    400 free
    300 free pull
    200 free kick
    100 free
    500 free kick w/fins every 3rd 25 fast
    10x100@1:45 fly w/fins as 25skull/25rt arm/25lt arm/25 swim
    6x100@:10R free w/snorkle alt kick/swim by 100

    Total 3100 yards
  15. Sunday, Nov. 20, 2011 USA-S Meet Results

    by , November 20th, 2011 at 11:02 PM (Fast Food Makes for Fast Swimming!)
    This meet was held at the Eastern Washington University pool in Cheney, WA. Pretty good (old) pool, deep water all the way.
    I'm gonna make this one quick. This was one week after my shave and taper meet that I did last weeekend, so I wasn't exactly feeling 100% today, but still decent enough.

    200 Fly - 2:07.27 This was basically right on my best masters time, and by my splits, I went out 2 seconds slower at the 100 and came back much better. I guess this means that I'm in much better shape now.
    59.99 (32.2)
    1:33.36 (33.3)
    2:07.27 (33.9)

    I did win the event also!! Yippie!! 1st place out of 5 swimmers. All between 2:07 and 2:10, so it was pretty close, I just happened to be out front.

    My notes: poor turns - glided in (long last stroke) on all touches, no SDKs off walls (just streamline glide), too easy feeling...I needed to push it a little more with more effort. I honestly could do this again tomorrow and probably be 4-5 seconds faster.

    200 Back - 2:18.89 (3 sec. slow) Not my best effort, and honestly I didn't really care!
    1:07.95 (35.9)
    1:44.05 (36.1)
    2:18.89 (34.9)
    [nomedia=""]11-20-11 Cheney, WA USA-S 200 Back - YouTube[/nomedia]

    I actually did 2 or more SDKs off each wall The first length was close to 15 Meters underwater.
    Other news: I was dead last in the race!!

    200 Free - 1:56.21 (2 sec. slower from my 2:07 SCM conversion last week)
    I was tired, and just felt like I couldn't "get out" quick today.
    (no splits available - that whole heat screwed up on the pads)
    [nomedia=""]11-20-11 Cheney, WA USA-S 200 Free - YouTube[/nomedia]

    My final turn I remembered to do a couple SDKs and it gave me a little boost on the last length.

    These USA kids are quick. You can't look at their entry time and expect to stay with them or beat them for the most part. Still fun to race with them, and the coaches and adults liked seeing me out there. Lots of for my 200 Fly win!

    Updated November 21st, 2011 at 12:15 AM by jaadams1

    Swim Workouts , Daily Practices , Meets
  16. Meet Report

    Today I had a really great time at Aquafit’s SCM Fall Classic. Not that my times were great—they were not, across the board—but I was reminded of what I find really fun and engaging about pool swimming. The meet was well attended by local swimmers—there were about 160 of us there, and I got to see folks whom I have been competing with and against in the Metro are for going on two decades now. Our AGUA team had about 20 swimmers plus a coach in attendance, and we were able to win a close race for 1st place in the medium-sized team division. Wooohoo!

    I rode out to the meet with 3 teammates, two of whom were attending their first-ever meets as masters swimmers. We got to the pool early, warm-ups were well organized, and I found plenty of room in various lanes to do the following 1900:

    200k, rim
    200 fr, alt 6-beat-kick and ez by 25
    200 d/s by 25, rim order
    3 x (3 x 50 @ :55, desc. 1-3)
    3 x (20 sprint kick + 30 easy)
    2 x dive start + sprint 25
    250 easy + play

    This was my first meet since nationals at Auburn, which had not gone well, so I was feeling a little nervous about my first event, the 200 FR. Luckily it was also the meet’s first event, so I didn’t have much time to worry over it before I was up on the blocks ready to go.

    200 FR: 2:33.02 (35:97, 38.32, 38.94, 39.79)

    This race actually felt great—the first 100 was very long and easy, the turns were springy, and I felt joyful and energetic right up until the last 25, when I started to really hurt and it was hard to keep up my turnover. It was reassuring to feel that my body and I were on the same team for a mid-distance, and that it was responding in predictable ways to everything I was trying to get it to do.

    It does look from my splits like I went out a little too fast and didn’t have much left on the last 100. It’s noteworthy that my pace slowed right when I started kicking—I think unless I’m sprinting, 6-beat-kicking might slow me down rather than adding speed. Maybe I get less rotation and engage my core less when I’m not doing an emphatic 2-beat kick? I think my turnover might slow as well. I either need to work on my kick further to make it more effective, or ditch it and go back to my usual mode of swimming mid-distance races, where I don’t throw in a kick until the final 25.

    After the 200 I had about a 30-minute break, then the following events came fast and furious, spaced about 10 to 15 minutes apart:

    50 FR: 31.58
    50 BK: 36.65
    100 IM: 1:22.76 (38.08, 44.68)
    200 FR relay (they didn’t have splits)

    Whew! That was fun!!

    Then I had a bit of a breather before my final two events:

    200 Med. Relay (swam BR, splits were messed up)
    100 BK: 1:24.19 (41.14, 43.05)
    (That seems like a big drop-off from my 50 BK time to my 100 split.)

    All these results are well off my best times, but today I didn’t really care. It was just loads of fun being at a meet again. I feel like such a swim nerd, but I just love the whole experience of meet swimming—waiting behind the blocks, chatting with the timers, hearing those silly whistles, diving off the blocks, cheering for friends, watching the officials pace the sides of the pool, doing relay exchanges, watching the back and forth of close races, it all makes me happy. I’ve missed the sensation of being speedy in the water, and of pushing my body to swim as fast as it can for short distances. I’m not so worried about the results today—I’m confident those will get better if I decide to do more meet-oriented training. (I do worry sometimes that being so content with mediocrity might be a major character flaw, but that’s a whole nother post). Today’s meet was more about reminding myself of what I find compelling and exciting about pool swimming, and in that I succeeded.

    I also had the pleasure of seeing watching some good swimming in the few moments I wasn’t in the competition or warm-down pools. Quicksilver’s 200 BK was a beauteous thing to behold—I think his stroke is longer and smoother than most any other master swimmer I’ve seen. Carolyn was in and out of the pool even more than me today, and proved that she can swim any event whatsoever! RTodd also seemed to be swimming well. Cool to have so many bloggers/forumites at the festivities! Also, I’m very happy to report that my first-time-meet teammates swam great, loved the experience, and vowed they’d be back for more. Kudos to Lisa Bauman of Aquafit and all the volunteers for putting on such a fabulous event!
  17. 200 fly has potential!

    by , November 20th, 2011 at 12:57 PM (Chowmi's Blog)
    SCM, DAMM Meet 11/19

    I suppose one should swim a 200 fly at least once every decade!

    2:48.? I think that was me. Probably out in 1:20 low? I hit my goal of swimming it legal and a nice 90-95% effort. And I didn't miscount. I had way too much left in the tank at the end so I think I had more speed and conditioning than I thought. I think I could drop substantially just by knowing I wasnt' so tired out by the 3rd 50. Maybe out in as fast as 1:15 to 1:18 and then come back in low 1:20's. I think I should have gone out like I would have in a 400 im, rather than worrying about whether I could make the back half, which wasn't so bad!

    I might swim this in SCY. But I don't feel compelled to. I might try the 200 back next time. And it's also been a long while since I swam the 400 IM. So those are other options.

    Next up:
    SCY big local A meet; 50 free and maybe 100 fly. I'd like to drop to low 24 at least.
  18. 11.19.11 Saturday workout

    by , November 19th, 2011 at 09:10 PM (Pete's swim blog)
    Swam w/ Mary, Bob, Bob, Dave and Dan at HSA. Brook coached.


    500 IM warmup

    150 Kick/Fly/Kick
    150 Back/Kick/Back
    150 Kick/Br/Kick
    150 Free/Kick/Free
    75 IM - 1:20
    25 Fr - :30
    75 IM - 1:20
    50 Fr - 1:00
    75 IM - 1:20
    75 Fr - 1:30
    75 IM - 1:20
    100 Fr - 2:00
    150 Kick/Fly/Kick
    150 Back/Kick/Back
    150 Kick/Br/Kick
    150 Free/Kick/Free

    3 Times through (IM Order for Stroke)
    * 100 Pull - 1:30 (1:05-1:10)
    * 100 Stroke
    * 100 Pull

    4 Times through (IM Order for Stroke)
    * 100 Fr - 1:30 (1:10s)
    * 25 Stroke - :30
    * 100 Fr - 1:30 (1:10s)
    * 75 IM - 1:15

    100 Cool down

    (4450 Total)
    Swim Workouts
  19. Sat., Nov. 19

    by , November 19th, 2011 at 08:28 PM (The FAF AFAP Digest)
    After getting up at the crack of dawn for 2 all star soccer games and returning to feed a hypoglycemic Jimby Thornton, Jimby and I drove to the pool to swim with Speedo. We found him traumatized by a goggle clad mini manikin -- and it was indeed pretty creepy. We were very fortunate to get a lane just as a class was ending.

    Swim/SCY @ SpringHill:

    Warm up:

    600 various
    3 x 50 single arm fly

    Main Sets:

    10 x 100 @ 2:00
    - 75 easy @ 1:15
    - 25 fast @ 100 pace or burst @ :45
    -- mixed strokes & back kick

    100 EZ

    4 x 100 @ 2:00

    - I did flutter kick w/board & fins, went 15 seconds from top behind the freestyle addicts
    - 1st 100 = X
    - 2nd 100 5 sec break @ 50, total time must < X
    - 3rd 100 5 sec break @ 50 and 75, total time must < X
    - 4th 100 5 sec break @ 25, 50, and 75, total time must < X
    - went 1:22 (1:07), 1:18, 1:17, 1:1?
    - went too fast on #2, legs burning by the end, can't remember my time on the last one, but it was not <1:17.

    200 EZ

    I did not comply with the request to do "tantric" 50s. Instead:

    8 x 50 @ free w/paddles & fins @ 1:00

    I also did not succumb to peer pressure to do a fast 100. (I had done 2 yesterday, after all while they were lazy.)

    1 x 50 AFAP fly w/fins, :23

    150 EZ or so

    Total: 3000


    After this delightful swim, I raced back to the far away soccer field. I could have sat in the hottub as the tournament was running behind. Then I froze to death watching 2 more games. But tomorrow may be Lil Fort's last day of soccer, as she is likely retiring from the sport either now or next spring. She played great though.

    Whatever has ailed me has moved on to my eyes. They are just killing me; feels like a painful attack of dry eye or iritis or super allergies, I really hope this is a short-lived problem. Jimby poked and prodded my still sore elbows and pronounced that I have a case of "tennis elbow." He thinks this was likely caused by the motion used in the heavy push presses I had done. This fall has been rather trying.

    Updated November 19th, 2011 at 10:16 PM by The Fortress

    Swim Workouts
  20. Wind-Swept and Wave-Tossed

    I had a wonderful swim at the beach today. It was a cold morning—air temp in the low-40s. I was feeling a little nervous about the water temp, because the weather has taken a cold turn the past few days. There aren’t any ocean buoys that report water temps out at Brighton—the closest ones are at the Battery and at Sandy Hook, NJ. The latter was reading under 50 when I left this morning, and Brighton is sometimes a few degrees colder than SH. This time of year I ask myself every time I go out to Brighton whether this will be the day that the water stops being fun to swim in—I figure I won’t know unless I head out and see!

    So head out I did, encouraged by the sunny blue sky. The harbor looked a little choppy when the subway train crossed the bridge, but the water looked blue and wonderful and inviting, and I felt impatient to be out in it. But the subway travels at its own pace. . . . Soon enough though I was approaching the Brighton Beach stop, excited and grateful to be out for another day of beach swimming.

    At the beach it was quite windy, and there were just a half dozen diehard CIBBOWSers out, plus one guest swimmer from San Francisco, Zena. We stayed bundled up on the beach and chatted for a bit. Teddy had come out earlier to swim, and had just gotten dressed as the rest of us were arriving—he estimated the water to be about 51. That was better than any of us were expecting. After standing around in the cold wind for a little longer, we reassured each other that in the water was the best place to be on a day like this, gathered up our courage, and stripped down to our suits.

    Getting in was actually fun—there were waves to help the process along. Once a wave broke over you, it was too cold to stand around wet, so not too much dillydallying today. Hannah and I started out swimming west, against the wind. The waves were delightful—nice roly-poly ones, only just occasionally breaking over us. The cold water felt energizing, and I swam happily along. I stopped and did breaststroke occasionally to sight, as I got spun around several times. I wanted to make sure I was swimming well out from the jetties, since it was hard to see them in the waves. I did some backstroke for a while and admired the sunny sky, and enjoyed watching the sparkly water break over me. The water itself seemed joyful today, and I felt like a kid on the best playdate ever as I stroked along in it.

    I swam with Hannah down to the aquarium, where we stopped a bit to take stock of things. We decided to swim a little further, to the end of the mural on the boardwalk. It seemed to be taking a long time to go in that direction, but I didn’t mind because it was so much fun. Once we got to the cyclone we turned around and headed back. The return trip was maybe even better—the current was with us, plus the waves were pushing us along. On my right as I breathed I could watch the sun in the sky, along with striated clouds and a few glimmering contrails from small planes. We got back to our starting place too soon for me, and I waved my friends warming up on the beach before continuing on.

    It seemed to take just a few minutes to reach the big jetty to the east, and I considered whether I should turn around or keep on swimming to the white building. I was still feeling great, but my feet and face were getting cold. I decided to turn around, and that was probably wise, because the trip back took a while—the current had gotten stronger since we started. As I swam back I moved in closer to shore hoping for some bigger waves to swim in, and I was happy to be able to see the bottom below me. The water clarity must be getting better. I dove down a few times to look for crabs before I got out, but didn’t see any. All told I swam around 3k, in about an hour, in water that was 50 or 51 degrees, depending on whom you asked. It did feel colder to me than last week, but that could have been the air temp or wind rather than the water temp that made it feel that way.

    By the time I got out I felt chilled through, but in a completely pleasant way. I experienced some shivers on the beach, but not violent ones—it was a little tougher to warm up in the cold wind today than in milder weather. But I did eventually get cozy and warm, and enjoyed delicious post-swim snacks while basking in the sun—squash bread, gingerbread, homemade granola bars, and hot tea. Beach feasts are the best!

    Tomorrow I totally switch gears—I’m swimming in a scm meet on Long Island. It will be a little bittersweet, as it will be Coach Craig Keller’s last meet as Asphalt Green’s head coach—he is moving to the UK in December. I’m glad to get one last opportunity to compete with him on deck—he’s been a great asset to the team and a great help to me during his time here. My events tomorrow: 50 FR/BK, 100 BK/IM, 200 FR, plus a 50 FR and a 50 BR on relays. I have few expectations—just hoping to have fun!