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  1. Monday Jan 10th 2010

    by , January 12th, 2010 at 09:48 AM (Ande's Swimming Blog)
    Monday Jan 10th 2010

    blogging to you from Nashville near Opryland
    took Sunday off

    TODAYS SWIM PRACTICE

    Tracy Caulkins pool on 25th where they 1991 USMS SCY nats were
    trained with NAC SR 1 group
    Brad Kale coached
    6:30 - 7:30
    swam in my own lane
    arrived on time

    wore briefs

    600 warm up

    3 rounds of
    5 x 100
    100 fast
    100 easy




    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX
    Entered
    Rasmussen, Ande M (46)
    FRI
    # 2D Men 15 & Over 50 Back 24.64Y
    # 6D Men 15 & Over 50 Fly 24.22Y
    SAT
    # 10D Men 15 & Over 200 IM 1:58.39Y
    # 12D Men 15 & Over 100 Free 48.92Y
    SUN
    # 22D Men 15 & Over 50 Free 21.99Y
    # 25D Men 15 & Over 100 Fly 51.80Y
    MON
    # 32D Men 15 & Over 200 Free 1:50.70Y
    # 34D Men 15 & Over 100 Back 53.32Y


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX
    Count Down
    Entries: The entry period is February 7 - 21, 2010. Swimmers may enter a maximum of 3 individual events per day. Teams are limited to two relays per event. Enter all events, including bonus events, with previous best times achieved in short course yards. Do not convert times.
    We will be using USA Swimming's Online Meet Entry system for this meet. OME will provide qualifying time directly from the SWIMS database. Please note that this system is not an eligibility report; it is the coaches' responsibility to know which events their swimmers are qualified for.



    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX
    Countdown


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    COUNTDOWN
    Categories
    Swim Workouts
  2. High Flyin....

    by , January 12th, 2010 at 07:40 AM (Mixing it up this year)
    Wow felt stronger than ever and my times with fins were 10 seconds faster than the last time I did 100 Fly with fins in practice.

    1000 as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd sprint

    4x100@2:00 Fly w/fins as 25 rt arm, 25 lt arm, 50 full stroke
    100 fly w/fins for time 1:14
    4x100@1:45 Fly kick w/fins on back streamline
    100 fly w/fins for time 1:16

    4x200@3:00 Free w/paddles & bouy long & loose
    200 Free EASY

    Total 3500 yards
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  3. Hit Parade

    by , January 11th, 2010 at 10:49 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Perhaps this is vanity, but I have occasionally been known to check the viewership of my various vlogs, in part to try to figure out what my readers most seem to want to read about.

    Then I can give them more of that, currying favor and otherwise sucking up, until I have achieved my lifelong goal of getting a friend somewhere before I die.

    Just joking. My identical twin brother John is definitely a friend, and he maintains he is not pretending to like me.

    I am off track.

    So anyhow, every once in a long while, I will post a vlog that takes on a life of its own. For example, last February 23rd, 2009, I posted a vlog entitled Who's Your Trinidaddian? about the 1650 meet at Carnegie Mellon University. It featured my friend and Pitt teammate, Meera Ramsooksingh, whose parents came to the US from Trinidad.

    For reasons that I still don't understand, this vlog has received more hits than any other I have written to date. The margin above and beyond all the others has, until recently, not only been inexplicable but ludicrous. I asked Meera if she had forwarded the link to her mother, who then might have forwarded it onwards to the entire Trinidaddian expatriate diaspora, but Meera claims this did not happen.

    She says, if anything, she has done her best to hide the existence of Who's Your Trinidaddian? from everyone she knows.

    I should add that there is a picture of Meera holding a sign that reads, "Will Swim for Polish Vodka."

    In any event, that vlog has received, as of the latest inventory, some 4807 views. Interested parties can read, or re-read, it here: http://forums.usms.org/blog.php?b=1689

    Until very recently, my second place vlog entry has been around 1600 hits, again, astounding, and I do not in any way believe this many people have actually read it. Still, I can't understand why web crawling internet search engine spiders would have focused on this one, either.

    However, there is a new vlog entry that is rising even more quickly and inexplicably than my salute to Triniddadians and their love for swimming and Polish vodka.

    Since Dec. 22nd's posting of Lost Person Behaviour--only 2 1/2 weeks ago!--this vlog on my tendency to late-night Ambienated scrofulousness has already garnered 3120 separate views. Last night, the figure was 2200, give or take--there threatens to be 1,000 views in a single day!

    What gives?

    I asked this same question on Facebook, along with a related query--i.e., how to encourage my fans to tithe.

    Dave "Chaos" Barra suggested there might be a virus.

    Amanda "Chicken of the Sea" Hunt thought that I was clicking on it myself in Ambienated amnesia.

    Eney Jones said that she reads it when she can't sleep, implying there might be a legion of insomniacs out there who turn to the words of Jim to lull them into stupor.

    Only my friend Bill (yes, Bill-- along with my twin brother John -- are friends, despite the earlier appeals/ploys for sympathy) came up with what might be the real answer: that the combination of Ambien, Zombies, and Tiger Woods, all of which are mentioned in Lost Person Behaviour, may have conspired to put my vlog y into some prominent position in the Google queue.

    Thus tonight's vlogging experiment.

    Here are some things that I have found myself thinking about today, in enumerated order:

    1. mark mcgwire 2. oinkernet 3. ruthie from 7th heaven 4. jejune 5. 8 parts of speech 6. nothing suits me like a suit 7. miep gies 8. brown coakley debate 9. teresa sullivan 10. under the milky way tonight 11. honey west 12. sam s club closing 13. monica malpass 14. the bachelor rozlyn 15. sarah palin fox news 16. jejune definition 17. katie mclaughlin 18. alcoa earnings 19. david gergen 20. ethan embry
    Let us see how many hits today's vlog,Hit Parade, generates, shall we?

    Jejune this experiment may indeed be; but I very much doubt you will find this kind of content on oinkernet, even if Sarah Palin does end up taking a job there when the Fox News thing fails to pan out and she joins Mark McGwire and, possibly, Teresa Sullivan, Monica Malpass, and the bachelor Rozlyn in the ranks of forgotten disgraces.

    If you don't believe me, ask David Gergen, Ethan Embry, or Ruthie from Seventh Heaven.

    Oh, I did a 53.35 in the 100 SCY free yesterday, in a Y pool where the shallow end was so shallow that Bill reported hitting his legs on 4 (count them, 4!) SDKs on every shallow-end pushoff in the 200 backstroke. More on swimming tomorrow, that is, if today's vlog does not lead to such an overflow of traffic that the USMS servers must temporarily shut down!

    Just in case none of the above triggers the right combination of search term Open Sesame attention, I should add one final item to my recent life. After noting on Facebook that my good friend Amanda Beard had befriended "Heather Hotness" and 29 others, I immediately sent a friend request to Heather Hotness myself.

    Heather accepted! I am friends with Hotness! And I think after she see this vlog get over 1 billion individual views, she will even answer my chat overtures. (I asked her "Are you real?" and she immediately logged off.)
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  4. Monday, January 11, 2010

    by , January 11th, 2010 at 09:26 PM (Elise's Fitness Fun)
    Swim workout today. Didn't feel great, but got it done. Hope rest of week will be more sprint work.

    500 easy warm-up

    400 free pull with paddles

    20 x 50 on :50 - Did 6 free, 4 dolphin on back with fins, 5 free, 5 dolphin on back

    100 easy

    10 x 50 free kick on 1:00

    100 easy

    2600 yards
    Categories
    Uncategorized
  5. Mundane Monday

    by , January 11th, 2010 at 09:00 PM (The Labours of SwimStud)
    Man it sucks to have to swim alone nearly all the time...coming up with workouts...not really knowing what I should do to maximise my swimming...anyhow enough wallowing.

    3 x 200 Swim with snorkel to warm up
    rest
    4 x 50 FR SPRINT 3:00 32-35 on all...from push...meh--though it's hard to get the right time when nobody times etc.I did 2 breaths only on #1
    10 x 50 Kick 2:00 went 1:15 on #1 and descended steadily through the set until I got < 1:00 on the last one.
    4 x 50 EZ snorkel
    4 x 50 3 BR/3 FLY
    4 x 50 FLY trying to get EVF and such...fly still feels like **** and I'm getting fed up with the lack of progress.
    4 x 50 EZ
    5 x 100 1:45 descend went 1:35 to 1 :24
    400 K with fins
    4 x 50 cool

    Fly is beginning to grate on my nerves that I can't get it to flow and without a coach watching and giving advice...it's getting tiresome.

    Highlight was getting the last 50 kick in under 1:00 after sprint set. I couldn't have done that fresh a few months back.

    Went and lifted today for about 40 minutes. I did the norm...but I had to skip adduct and abduct to save time.

    Booked room for Nats.
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  6. Monday, Jan. 11

    by , January 11th, 2010 at 07:05 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 variety

    Transition Sets:

    Hypoxic SDK:

    4 x (4 x 25) shooter w/MF Dolphina
    1-4 = belly
    5-8 = twirling
    9-12 = back
    13-16 = twirling

    Drilly:

    4 x (3 x 50) @ 1:00, IM Order, no fins
    #1 = drill
    #2 = kick
    #3 = swim (except I drilled the fly)

    Backstroke Kick Mini Mountain Redux, no fins:

    1 x 25 kick @ :30 (shooter)
    1 x 50 kick @ 1:00 (14 SDKs)
    1 x 75 kick @ 1:30 (13 SDKs)
    1 x 100 kick @ 2:00 (12-13 SDKs)
    1 x 75 kick @ 1:30 (13 SDKs)
    1 x 50 kick @ 1:00 (14 SDKs)
    1 x 25 @ :30 (shooter)

    50 EZ

    Main set:

    4 x (4 x 100) @ 1:45 w/MF, done as:

    #1-4 = dolphin kick w/MF & board, descend
    (1:15, 1:10, 1:05, 1:00)
    1:00 breaststroke vertical kick*
    #5-8 = breast PLD
    1:00 breast vertical kick
    #9-12 = dolphin kick w/MF on back, descend to kinda fast
    (1:10, 1:05, 1:00, :55)
    1:00 breaststroke vertical kick
    #13-16 = breast PLD
    1:00 breaststroke vertical kick

    * trying to keep knees together and prevent them from breaking the horizontal plane

    10 x glide drill

    100 EZ

    Total: 3850+

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

    Commentary:

    Whoa. I felt pretty fatigued and slow today, and consequently did a mostly recovery workout. The back-to-back combo of bikram + P90X plyos this weekend, after not doing them since November, made the hammies a *little* sore. I also think I have some accumulated training/leg fatigue. I glanced through my blog the last month, and I've been hitting it pretty hard since NE Champs. This is my usual pattern. Train like mad for 4 weeks and then feel like I need a relative rest. Unfortunately, there's no good meet to rest for! So I may take it relatively easy the next couple days. I'll be traveling this weekend as well, and that will definitely preclude any doubles.

    I feel like I at least did a better job on my mini mountain kick today than I did last Friday in the hot pool. But it was a hypoxic effort only; I didn't feel like I had any easy speed.


    SCY Nats:

    I booked a hotel room at the Georgia Tech Conference Center, as it seemed the most convenient and got a decent $109 rate. The cheapest airfare I've seen so far is $219, likewise not bad. And the familial negotiations are proceeding apace.

    I may only do 2 travel meets this year, Atlanta and a SCM meet in December. The timing of Atlanta is not ideal if I go on a frolic & banter type vacation over spring break. That's under familial negotiations as well. But c'est la vie. I don't want to miss out on all the fun!

    Here's the Order of Events: http://www.usms.org/comp/scnats10/events.php

    I think I'll swim:

    Friday: 50 evil, 100 fly
    Sat: 50 fly, 50 back
    Sun: 100 IM, 100 back

    I wish the 100 back wasn't my last event or so close to the 100 IM. Hopefully a lot of people will swim the 200 fly, which is in between. Not too damn likely!

    The only slight downer is that I doubt many from my team will go. Maybe 3 guys, including Speedo, but no chicks. Which would mean no relays for me unless I joined another team with friends ... But I think that requires 60 days of being unattached, which would include Zones. Not a great idea, since my team is hosting CZ.


    Possible Thursday Workout w/Speedo:

    Since Pete is determined to do more race pace work, , I found a nice workout when perusing Tall Paul's recent workouts (a couple of sets of which I stole today):

    15 minute warm-up

    8 x 50's @ 1:00 build
    option to do reverse IM order

    Main #1:
    2x (4 x 25's @ :40 variable (easy-fast/fast-easy/all easy/all fast)

    200 (25 scull/50 swim/25 kick)

    4 x 50's @ 3:00 best average

    300 hypoxic pull (except NOT this)

    Main #2:
    8 x 25's @ :30 w/fins (shooter/underwater kick to 15m/easy swim to 25)

    200 (25 scull/50 swim/25 kick)

    2 x 100's @ 4:00 fast w/fins and paddles

    300 choice warm down

    Updated January 11th, 2010 at 10:04 PM by The Fortress

    Categories
    Swim Workouts
  7. Monday, 1/11/10

    by , January 11th, 2010 at 02:03 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo
    I felt really slow and sluggish today.

    300 swim free
    300 IM drill
    (kicked 25 then drilled 50 on each stroke)
    300 pull choice
    (150 free w/p&b, then 150 back w/buoy only)
    swim 6 x 50 build on 1:00: odds free, evens back

    swim 2x around:
    {
    2 x 200 on 3:30 make interval
    (1st round free went 3:00, 3:05, 2nd back went 3:15 on both)
    swim 2 x 100 on 1:45 negative split by 50
    (free 1:25, 1:30, back 1:35 on both)
    swim 2 x 50 pace on 50: try to hold a decently fast pace
    (free around 40, back around 43)
    }

    kick 8x25 on :30 w/MF: odds 1/2 under, 1/2 over; evens fast

    swim down 100
    --
    Total: 2900 yards


    Evening run on treadmill at gym.
    walk 0.1 mi to warmup
    run 2.9 mi starting at 10 min/mi and increasing speed every 1/4 mi
    jog/walk .25 mi to cool

    Updated January 12th, 2010 at 11:52 AM by poolraat

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    Uncategorized
  8. I've Got A Lovely Bunch Of Coconuts

    by , January 11th, 2010 at 12:06 PM (Meet Director's Path to Tranquility)
    "It is a happy talent to know how to play."
    -Ralph Waldo Emerson

    BORKED
    fluff for your entertainment

    Before the first Tropical Splash, I brought some coconuts to a workout to test them out for the fun relay we planned. Could a swimmer actually swim with a coconut or two or three? Do they float or sink? Do they get water logged? Do they break open? We had a lot of fun that night experimenting with the things only swimmers can dream up of what to do to/with coconuts in the water.

    First, we discovered that coconuts sink, although slowly. We thought that might be more fun - if you loose a coconut while swimming the relay, you have to dive down to retrieve it. No, they have a mind of their own, and upon sinking, follow the water currents, drifting into someone else's lane. This could cause swimmer collision. True, our insurance policy covered fun relays (well, maybe not with coconuts), but it did not include collision damage. We drill a hole in them, drain out the milk, and plug the hole with plumbers putty. The resulting air inside allows them to float.

    Next, we discovered that swimmers with Type A personalities were chucking the coconuts down the pool, and then swimming to them, without actually swimming with them. Concussions and lawsuits came to mind. The rules were quickly changed. We also came up with the rule that swimmers start in the water at the handoff. Passing the nuts to a relay member on deck and starting off the blocks with coconuts in tow sounded painful.

    Here's how the 3-person 150-yd coconut relay works.

    Swimmers sign up at the awards table with their relay name and any three swimmers in the meet - (another team or unattached). Masters swimmers are not as creative as I believed or hoped (just look at the USMS logo…) - most relay names are uninspiring. Some of the better ones over the years: "Big Kahunas", "Slow Parents and Fast Kid", "Waheenies", "The Doctors", "Koo Koo 4 Coconuts". Come on, we can do better!
    • Swimmer #1 starts from the blocks and swims 25 yards. At the end of the pool, he picks up a coconut and swims back with it, handing it off to swimmer #2, who is in the water waiting.
    • Swimmer #2 swims 25 yards with the coconut and picks up a second one, swimming back to the start with both coconuts. Swimmer #2 hands them off to swimmer #3 waiting in the water.
    • Swimmer #3 swims 25 yards with both coconuts. Then, he picks up one more coconut, and swims back to the finish with all 3 coconuts.

    Last year there were 10 relay teams put together. One guy brought his own women's 'top' to wear in the coconut relay to have a place to store his coconuts while swimming. Women have a distinct advantage in this event, with more suit to stuff coconuts into, thereby freeing up the arms to use to swim. Men need to hold onto the coconuts, handicapping the arms and/or legs, and we do not stuff coconuts into our jammers. (Although some were getting wise and using a body suit.) With those suits banned by the time of our meet, the women would go back to having an advantage this year.

    But, we decided to allow full body suits this year in the coconut relay. After spending that money, swimmers need to get some use out of them, even if it is just to swim with coconuts.

    BOOK OF WISDON
    Think 'insurance liability' before deciding on a fun relay. For example, I know that water polo (balls) is not covered in our swim workouts (and I doubt coconuts are, either.)

    Updated January 11th, 2010 at 12:40 PM by Rnovitske

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    Uncategorized
  9. Interesting mix but no energy

    by , January 11th, 2010 at 07:32 AM (Mixing it up this year)
    Tried to get moving but just had no energy.

    10x100@1:45 Free
    10x50@2:00 from a dive sprint 15 meters then cruise free for the rest did 6 free, 2 back and 2 fly the free felt strong toward the end and the starts felt better
    5x50@1:00 Free rt arm only w/paddle
    5x50@1:00 Free lt arm only w/paddle
    5x50@1:00 Free paddle on rt arm 4 kicks on paddle arm
    5x50@1:00 Free paddle on lt arm 4 kicks on paddle arm
    500 Free kick w/fins
    100 Free for time w/fins wert 1:02 not good
    400 Free easy

    Total 3500 yards
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    Uncategorized
  10. Indiana Wants Me, Lord I Can't Go Back There!

    by , January 10th, 2010 at 10:55 PM (Swimming, Life, and Other Stuff!)
    I'm home now. An empty nester, lonely, eccentric, cat loving person.
    My daughter and I had fun getting her apartment and life ready to start college tomorrow in spite of the amazingly cold weather in South Florida! Good Luck Tomorrow Sarah!
    I ended up driving the whole way straight through to St. Petersburg. I really never did get sleepy or tired. Around Atlanta, GA I started having focus problems; a little Adderall helped get things back on track.
    I now officially have 3 children enrolled in college. I will be spending lots of time on the blog and facebook since I will no longer have any $$ to have fun with!

    I swam 6 out of 7 mornings at the Central YMCA in St. Pete. I planned to swim with the St. Pete Masters outside at the beautiful North Beach pool but it was soooo cold (I had to scrape my windows 3 mornings) so I chickened out and swam solo at the Y each day. I'm not going to type up all 6 workouts (boring) but I will report I averaged 3,700 per workout and usually had a lane all to myself. I will try the St. Pete Masters again during spring break; surely it will be a little warmer by then!
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  11. End of heavy weights cycle

    by , January 10th, 2010 at 09:39 PM (Elise's Fitness Fun)
    Got a very short swim of 1,000 yards in yesterday. Was coming back from son's swim meet and got to Y 30 minutes before the pool closed. Did an easy 1,000 yards just to stay loose. Son, after doing a meet, was not even remotely tired, so he played basketball in the gym with some friends.

    Today got in last session of heavy weights cycle. May have been able to do more reps on the bench, but I figured I'd play it safe:

    Jump rope: 200 skips

    Bench press: bar x 5, 65 x 5, 3 sets of 100 x 3

    Lat pulldown: 2 sets of 90 x 5, 3 sets of 150 x 5

    Bicep curls: 2 sets of 35 x 8

    Military press: 2 sets of 50 x 8

    Ls in captain's chair - 2 sets of 10

    Updated January 17th, 2010 at 08:36 PM by elise526

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  12. Sunday, Jan. 10

    by , January 10th, 2010 at 07:10 PM (The FAF AFAP Digest)
    Didn't have much time to workout today. My main priority was to sleep in after going to a late movie last night (Youth in Rebel -- very good & funny). Instead, I plugged in my 60 minute P90X plyo DVD, which I hadn't done since early November. It was still hard, and I can feel my hamstrings. Didn't do anything in double time. Back to the pool tomorrow afternoon.

    P90X plyo exercises:

    Exercises are grouped into rounds, and each round gets repeated once. The first 3 exercises in each group are :30 and the 4th one is 1:00. The breakdown is as follows:

    1) Jump squat, run stance squat, airborne heisman (lateral leaping), swing kick

    2) Squat reach jump, run stance squat with direction switch, double airborne heisman, circle run

    3) Jump knee tuck. jumping lunge, leapfrog squat, twist combo

    4) Rock star hop, gap jump, squat jack, military march

    5) Run squat with 180 jump, lateral leapfrog, monster truck tire, hot foot

    6) Bonus round: pitch & catch, jump shot, football move (60 seconds each)

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

    I'm flying to the Chicago area this coming MLK weekend with my son to visit Northwestern and see my sister. There is a pool very near her house, I know. I think my Nats team, ABM, has a meet on Saturday. No idea if they have practice on Sunday. Further investigation required. I hope I have warm enough clothes ...

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

    GMUP practices were cancelled again this weekend, both days, without any make ups or even pretend (4:45 am) make ups. Membership is on the wane ... I hope our team rep can make some headway with management.

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

    I ordered 3 yoga DVDs so we'll see how my at home experiment works. Mini Fort is interested too.

    Updated January 10th, 2010 at 07:43 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  13. SHOUT OUT

    Its January..... that means the water at Brighton Beach is dipping into the lower 30's and all but a hand full have hung up their speedos until spring. The Polar Bears will continue to dip and frolic in their weekly plunges, but as for swimming.....

    I have had the pleasure of swimming into the 40's with my hardcore shivering friends this year and the post swim hot tea, cookies, and packed tightly into a van with the heat blasting is a unique bonding experience.

    I dedicate this blog post to Rachel, Cristian, and Patti who, after swimming the Straits of Magellan last year, will be en route to Chile in the next couple of days for another swimming adventure. Follow the journey on Rachel's blog: http://www.rachelgolub.blogspot.com/ and keep them in your thoughts for a safe and successful journey!
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  14. 1/10: Meet Report

    by , January 10th, 2010 at 11:46 AM (Random Nonsense)
    Didn't go.

    90 minute bike averaging 88 rpm.

    I said I would blog my workouts until this meet and I have, but this isn't really what was planned. I am discontinuing workout posts until I at least get back in the water. It is safe to assume I will be biking more than I want to and eating less than I want to until then.

    Future Meets:

    I don't think I will have a true shave and taper meet this scy season. All the USAS scy meets wrap up by the middle of Feb, there is a USMS meet at the end of Feb that is probably too close to taper for and I will be in Asia for 2 weeks in April, getting back about 3.5 weeks before Nationals.

    02/26/2010 - 02/28/2010 2010 Republic of Texas World SCY Championships featuring the BlueSeventy Texas Shoot Out

    Not sure what I am going to enter yet. Thinking about 3 (100fr,100bk,200fr) events Saturday and 5 Sunday if that is allowed.

    05/20/2010 - 05/23/2010 2010 USMS Short Course Nationals

    This meet is tentative for me right now, but looks possible. I would fly in Thursday night, swim the 200 free Friday, beat Paul, hide from Paul, swim the 500 free and the 100 free Saturday, fly home Saturday night. I would train more for the 500 than the 100 if I can make this meet.
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  15. I have a lot of wood!

    by , January 10th, 2010 at 11:22 AM (The Labours of SwimStud)
    Yep I do you can see pictures of it on Facebook!

    I didn't workout this weekend really.
    Had a YMCA swim meet yesterday with the youngsters but I still hopped on the block for a 50 FR :28.88 and a 100 BR 1:18.8.
    Not bad considering I didn't rest up, shave, wear a speed suit, or even get a warm up or down...

    Best part was the 100 BR and seeing the kids I coach yelling and screaming for me at the walls. They're 8, 9 and 10...so I think they were really proud I swam...although of course shortly after cheering I was taunted with "Har-har...you got beat by a girl!"

    So I said "Kid, everyone gets beat by a girl eventually...you just get used to it!"

    Oh yeah, back to the wood...I have at least 1.5 cords of wood delivered and I stacked it solo over the weekend...it's a good workout!
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  16. Saturday Jan 9th 2010

    by , January 10th, 2010 at 11:09 AM (Ande's Swimming Blog)
    Saturday Jan 9th 2010

    blogging to you from Nashville near Opryland
    my training plan is
    Sat swim
    sun off
    mon swim
    tue swim
    wed off

    TODAYS SWIM PRACTICE

    Tracy Caulkins pool on 25 where 91 USMS SCY nats were
    trained with NAC SR 1 group
    Brad Kale coached
    7:00 - 9:00
    swam in my own lane beside kids in SR 1 group, mostly girls 13 - 15
    arrived on time

    wore briefs

    200 fr
    4 x 75 k
    2 x 100 fr
    4 x 75
    4 x 50
    4 x 75
    8 x 25
    4 x 75

    8 x 150 on 2:15
    odds 25 fl 50 bk 25 br 50 fr
    evens 50 fl 25 bk 50 br 25 fr

    2 rounds of
    2 x 100 bk on 1:30 easy
    100 bk k on 2:00 easy
    4 x 25 bk on 30 done 15 SDK, 5 spin drill to flags, 5 easy

    3 rounds of
    100 fr at 500 pace on 1:10
    50 easy on 1:00
    2 x 50 fr at 200 pace on :50
    50 easy on 1:00
    50 FAST
    50 easy

    50 fly fast off the side
    went 25.2

    50 easy



    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX
    Entered
    Rasmussen, Ande M (46)
    FRI
    # 2D Men 15 & Over 50 Back 24.64Y
    # 6D Men 15 & Over 50 Fly 24.22Y
    SAT
    # 10D Men 15 & Over 200 IM 1:58.39Y
    # 12D Men 15 & Over 100 Free 48.92Y
    SUN
    # 22D Men 15 & Over 50 Free 21.99Y
    # 25D Men 15 & Over 100 Fly 51.80Y
    MON
    # 32D Men 15 & Over 200 Free 1:50.70Y
    # 34D Men 15 & Over 100 Back 53.32Y


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX
    Count Down
    Entries: The entry period is February 7 - 21, 2010. Swimmers may enter a maximum of 3 individual events per day. Teams are limited to two relays per event. Enter all events, including bonus events, with previous best times achieved in short course yards. Do not convert times.
    We will be using USA Swimming's Online Meet Entry system for this meet. OME will provide qualifying time directly from the SWIMS database. Please note that this system is not an eligibility report; it is the coaches' responsibility to know which events their swimmers are qualified for.



    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX
    Countdown


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    COUNTDOWN
    Categories
    Swim Workouts
  17. Another Saturday stroke day

    by , January 9th, 2010 at 09:33 PM (Mixing it up this year)
    Saturday is my day to work with the kids on their strokes and with the meet coming up next weekend this Saturday was no exception.

    5x100@1:45 Free
    4x25@1:00 10 of easy stroke various drills
    5x200@3:00 Free w/paddles & bouy desc 1-5 went 2:46, 2:44, 2:39, 2:36, 2:34
    300 Free
    200 kick W/fins

    Total 3500 yards
    After the kids left Tom Dunlop came in and we reviewed his turns, I am trying to help him get ready for flat walls at Nationals since he is used to grabbing the gutter.
    Categories
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  18. Short Sunday afternoon swim

    This morning I went to the “Breakfast with a Ranger” program at Topsail Hill State Park (one of 4 Florida state parks along this roughly 20-mile stretch of shore). I learned about coastal dune lakes and their ecosystems. These are more-or-less freshwater lakes that periodically connect to larger bodies of salt water; animals and plants living in them have various strategies of dealing with changing salinities. The bottom line—such lakes are rare (although this area is riddled with them) and complicated.

    The designated swimming area in one such lake at Grayton Beach State Park used to feature a sign saying “Alligators—Swim with Caution.”

    This afternoon I went to the pool. It was my first swim since I fell down on the ice on a walkway a couple of days ago (Yes, I managed to slip and fall on the ice--in Florida! Darn sprinklers.). I was a little worried about my ankle, which had been feeling a bit wonky, but everything felt fine in the pool.

    The lifeguards assured me it was too cold to swim (air temps in the 30s), but they were wrong. The water felt great. Here’s what I did:

    1000 warmup

    10 x 100: 2 each @ 2:00, 1:50, 1:40, 1:30, 1:20, variety of strokes

    600 yards of snorkel experimentation [I tried out various things with my swim snorkel today. I think I need a nose clip if I’m going to do flipturns with it. The only thing I really enjoyed was kicking FR and BR without a board. It was useful to just keep my head in the water and focus on my kick. I do feel like the snorkel puts a lot of upward pressure on my head where the strap goes around my forehead, and I didn’t like that sensation. I’ll keep experimenting.]

    400 warmdown

    I entered the Eisenhower Park meet on 1/24—I signed up for all 3 IMs and the 500 Free.
    I’m going to focus on making my flipturns better between now and then. It should be fun!
    Categories
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  19. Dirty Hippie, Sat., Jan. 9

    by , January 9th, 2010 at 06:22 PM (The FAF AFAP Digest)
    Hot Yoga:

    Since I cannot be trusted to stretch alone, I went to a 90 minute hot yoga class today. The Resolutionists were out in full force. I've never been in such a crowded yoga class. One of Jazzy's friends says hot yoga is for "dirty hippies." I looked around the class today and only saw one person who might qualify for that appellation. lol Otherwise, there was a wide variety of ages, and I'm under the impression that hot yoga is somewhat trendy as opposed to the province of oldsters. Mini Fort wants me to go to cold yoga with her tomorrow, but this conflicts with my other daughter's jazz recital, which literally hogs the whole afternoon.

    I thought it might be somewhat hard for my first time back since November. But it was surprisingly fine. It was the best I'd ever done on the balancing postures. Maybe my core work is helping with these. The best part about bikram is all the back and leg stretching. I like it better than doing umpteen downward dogs. However, I am still going to do some investigation into cold yoga DVDs and will probably get one ashtanga and one vinyassa. The first 3 on this list look pretty good. http://www.susiej.com/index.php/the-top-ten-yoga-dvds/

    This was my last pre-paid class at the Falls Church studio, so I may try the Reston studio next. An we all know who work in Reston. Watch out Geek!

    Physical Therapy Any Good?

    Very interesting article questioning the value or benefit of PT in many instances. http://www.nytimes.com/2010/01/07/he...y&st=cse&scp=1. Personally, I've never been much of a fan, though I think certain exercises (RC) are worthwhile.

    The article opines that icing is of virtually no benefit. It also caught my attention that eccentric exercises are beneficial. That's what Mr. Fort's trainer has him doing for hip/hamstring rehab.

    Also, poor girl, she didn't get her PRP for a tendon tear covered. Must have needed a lawyer.

    Updated January 10th, 2010 at 12:15 AM by The Fortress

    Categories
    Yoga
  20. Chasing harriet

    OK, I know this is silly.... and I'm not planning my workouts with any kind of "Go The Distance" goals in mind (thought I expect to be somewhere between 1,000 and 1,200 total miles for 2010)
    but I can't help checking the list daily.....
    http://www.usms.org/fitness/results1...rticipants.php

    Today was another 10,000 day done as:
    3x 1000 on 13:30
    3x 2000 on 27:00
    1000 ladder (25fr, 25bk, 50fr, 50bk, 75fr, 75bk, 100fr, 100bk and then repeat in reverse)
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