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  1. Swim @ Oak Marr, Nov. 24

    by , November 24th, 2009 at 05:18 PM (The FAF AFAP Digest)
    Journeyed to Oak Marr today. Speedo, Jazz and Wally Dicks were there, which made working out more fun. I almost frightened Jazz off (I thought he might actually crawl out of my lane) when I mentioned I was doing the guts of a Chris Stevenson workout. He opted instead to work on narrowing his hand entry in freestyle with whopping big paddles. Speedo had a planned taper workout. And Wally was putting in a big 2200 as part of a taper for the Dolan meet on Dec 6-7.

    Here's what Chris' workout was:

    Main Set (2400+50/4450)
    12 x 100, 50 free + 50 back
    -- 1-4 on 1:25 (went 1:05s)
    -- 5-8 on 1:20 (1:04-5s)
    -- 9-12 on 1:15 (1:04s)
    8 x 25 flutter kick w/ board on 30 (16-17s)
    30 sec rest
    6 x 100, 50 free + 50 back
    -- 1-2 on 1:20 (1:02s)
    -- 3-4 on 1:15 (1:02s)
    -- 5-6 on 1:10 (1:02s)
    4 x 25 flutter kick w/ board on 30 (16s)
    30 sec rest
    3 x 100, 50 free + 50 back
    -- 1 on 1:15 (1:01)
    -- 1 on 1:10 (1:01)
    -- 1 on 1:05 (1:01)

    Here's how I modified/tortured it for sprinter/taper mode:

    Warm up:

    700 variety swim, kick, drill

    10 x 25 shooters

    Main set:

    6-7 x 100 @ 1:45
    50 free + 50 back, aerobic mode
    (I lost count on these b/c I was blabbing too much with Jazz.)

    8 x 25 flutter kick w/board (no fins)
    odds = fast @ :30 (went 16s or so)
    events = easy @ :45
    50 EZ

    6 x 100 @ 2:00 w/Fortina & Dolphina, the MF
    #1-5 descend, # 6 cruise
    Went 1:02, :57, :55, :53, high :49.
    extra 30 seconds rest before #5
    50 EZ
    Note: :49 is my fastest time for a 100 MF.

    6 x 25 flutter kick w/board (no fins)
    odds = fast (16s+) @ :30
    evens = easy @ :45

    3 x 100 backstroke w/fins, broken w/10 seconds rest at 50, no real interval
    50 EZ in between

    These didn't go so well. I cramped immediately on the first one after the MF set, and had to battle calf cramps throughout. So my times were slower than what I had hoped. I was tired, so didn't push through the pain as much as I should have. I'm a calf cramp weenie. Likely didn't have enough water in the am either.

    Went 27/26, 25/26 (?), 26/27

    100 EZ

    4 x 25 evil working on long pullouts
    (Intended to do these flutter kicks w/board as well, but not after the cramp set.)

    100 EZ

    10 minutes hottub

    Total: 3450

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

    Commentary:

    Did a little more yardage than I intended. But, that's all right, as I'm still pretty far out from the Right Coast Nationals.

    Discussed tapering with Wally. He tapers 4 weeks and cuts weights for 6 weeks. I told him I was trying a 3 week taper this time instead of 2 and cutting out gym work 3 weeks out. Since my legs still feel quite tired and I've been hammering the drylands, he thought this was a good idea. As we get older, we need to "listen to our bodies more." Sigh, guess that's right. My body is still tired. I plan to cut kick volume and intensity next week and really start loafing.

    Wally and I also discussed the possible/likely loss of the tech suits in mid-Jan. Wally's non-plussed by the situation b/c he didn't like the B70, but he will miss his short john paper suit. He says he is going to enjoy seeing who suffers the most from the loss of tech suits. lol We agreed that, possibly, those swimmers who already know how to kick might not be as adversely effected, the theory being that poor kickers had the B70 float for their legs. On the other hand, the B70 was supposed to help the SDK ... And, as Jimby likes to point out, those of with "dense muscularity" might sink now ...

    I'll be swimming with the Sewickley Masters on Wed & Fri. I was a little frightened when I saw their last workout (1000-14:00, 2x500-6:30, 5x200-2:30, 8x100-1:20). But Coach Bill has promised some sprints and SDK work. tomorrow, so that sounds promising. At some point, I will take Bill and Jimby to the gym and show them what constitutes core work. They apparently, for all their accolades, are clueless.

    Updated November 24th, 2009 at 07:33 PM by The Fortress

    Categories
    Swim Workouts
  2. Tuesday Nov 23rd, 2009

    by , November 24th, 2009 at 12:08 PM (Ande's Swimming Blog)
    Tuesday Nov 23rd, 2009

    talked myself out of swimming the 400 IM at LB, swapped into the 100 bk
    Ken with the Grunions took care of it

    Swimming World Ran a story about recent Masters Records in AZ & TX

    [ame="http://www.usms.org/forums/showpost.php?p=198158&postcount=1303"]Swim Faster Faster[/ame] Tip of the Day

    WEIGHTS world gym
    lat press 6 x 40 6 x 45 6 x 50 6 x 55 4 x 60
    lat pull 6 x 167 5 x 205 4 x 217
    bench press 6 x 135 6 x 185 2 x 205


    TODAYS SWIM PRACTICE

    FOUR OR MORE SDKs off EVERY wall

    SCY
    6:30 - 8:00
    whitney coached
    dove in on time
    swam with Larry, Max, Tyler, Todd, Ned, Nate, jon & Marcio
    TSC diving well SCY

    WORE brief


    Warm Up
    did half the assigned warm up
    around 500

    MAIN SET

    assigned: 4 rounds of 50 stroke fast, 50 easy, 100 fr at 90%, then 500
    did:
    50 fl
    50 easy
    50 free
    skipped 500 fr changed into B70 legs

    50 bk fast
    50 easy
    50 fr fast
    5 x 50 easy

    50 br easy speed went 34
    50 easy
    got out around 7:30 & rested 20 minutes

    changed into my ripped full B70

    50 FR FAST
    roll start
    jammed turn
    went 21.8


    50 easy


    MEETS:


    December 4th - 6th, 2009
    2009 SPMA Short Course Meters Championships at
    Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm

    9 Days till Long Beach

    Updated November 24th, 2009 at 02:56 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  3. Peaceful Tuesday morning workout

    I swam with my team this morning, and had 3 great lanemates. Since I already reduced my yardage to coddle an injury 2 weeks ago, I'm keeping it steady this week and then will continue this extended taper into next week before Colonies Zones on Dec. 5 and 6. Here's the workout, and what I did with it:

    600 warmup

    8 x 75 K/D/S, 2 of each ST, IM order, @ :15 rest

    8 x 125 IM, with extra 25 cycling through the strokes twice @ 2:00 [I focused on neat turns and well-timed breakouts]

    3 x 100 @ 1:50: 1st was IM done K/S/K/S; 2nd was FR done S/K/K/S; 3rd was IM done S/K/S/K [I liked this little kicking interlude and wanted to do it again, but was voted down by my lanemates and coach]

    4 x (225 FR, 2 x 75 ST, 25 easy) I did the first round, then warmed down.

    After swimming, I went by my gym and stretched really well. Two years ago the gym bought this humongous "stretching station" with adjustible platforms to rest your feet on while stretching your legs, a slant board for your calves, and tons of horizontal and vertical grips at all levels that help with stretching out your lats and shoulders and chest. This contraption takes up a ton of floor space, and is really underused--it's rare I see anyone else on it. I thought it a really silly purchase when I first saw it, especially considering that adequate floor space plus maybe a ballet barre suffices for most stretching routines. Over the last year, though, I have grown to love it. When I have the time after my workouts I spend about half an hour using it. I guess it's a good thing there's not many others at my gym who like it, since it only accomodates 1 person at a time.

    I entered Zones yesterday. Hurray! On Saturday I'll be swimming 200 BR, 50 BK, 50 BR, 100 IM, and 400 IM. On Sunday I'll be swimming some combination of 100 BR, 50 FR, 200 IM, 100 BK, and 50 FL. (I signed up for all those events, but they're clumped right together, so I'll pick and choose once I see the meet timeline and know what relays I'll be swimming.) One cool thing on the online entry form was questions asking whether you'll be available for each relay. I'd never seen that before. I'm guessing (hoping) that this info gets passed onto the coaches? I made myself available for all but the 800 FR relay.
    Categories
    Uncategorized
  4. Crunched on time

    by , November 24th, 2009 at 07:19 AM (Mixing it up this year)
    Since the guard who was supposed to open up didn't actually show up till almost 1 hour late we were lucky that we could find another guard to open up but obviously we lost 15 minutes of our workout time. So here is the modified workout to get the yards inm in the shortest amount of time.

    1000 as 200 swim/pull/swim/kick/swim
    10x100@1:30 Free kick w/fins held 1:25's
    10x100@1:30 Free w/paddles & bouy Desc 1-5 & 6-10 went 1:25, 1:24, 1:22, 1:21, 1:19, 1:21, 1:20, 1:18, 1:16, 1:16
    500 Free EASY

    Total 3500 yards
    Categories
    Uncategorized
  5. 11^24^2009 Monday workout

    by , November 24th, 2009 at 04:38 AM (Swim like an Orca, but faster !)
    AQUA Union Mine HS - Coach Janine
    1730-1900

    Deck temp 46į Water 80į

    Warm 700 (2x100FR, 200P, 100K FR, 100K BK, 100FR)
    200's (1200/1900)
    2x
    200 F, 200 P, 200 K all on 3:00....
    (#1..2:35, 2:38, 2:40-fins, #2 just made it with equipment change)
    Kick (100/2000)
    4x25 UW Fly Kick, no fins....
    (#1. 12 kicks, made it to the flags # 2-4. 12 kicks about a few yards shy of the flags) Next time Ill have to remember to time it.
    Sprint (500/2500)
    20x25 all push start 10FR/10Choice....
    Did Fly, BR, Fly, BR, Fly, BR, Bk, BR, Fly,Bk (avg~FR :14, Fly :18, BR :18, Bk :17)
    Breaststroke (400/2900)
    2x200 BR 1st 2 UW pulls per length, 2nd swim

    Cool 100 (100/3000)


    I was at the Swimstitute on Sunday, mainly working IM's and fly, they have a new dehumidifier system up and running, so it's not muggy as one would expect from an indoor pool on a cold day.
    I got sick of my shoulders hurting, so I'm back to pretending I'm paddling a surfboard with rotation, seems to have helped my time.
    Ive been struggling with 200's; coming in on 2:45, tonight was a "survivor" effort (moderate effort) and made a :10 sec improvement and I never got a pull in well under 3:00 before...The good news is my shoulders stopped hurting. I'm continuing with no weights, little to no dryland and focusing on stroke and performance, so far so good.
    Categories
    Uncategorized
  6. Monday, November 23

    by , November 24th, 2009 at 12:15 AM (Elise's Fitness Fun)
    Hit the pool today after laying off any workouts for 3 days. Had a bit of a stomach virus this weekend, so felt a little bit tired today. Took it fairly easy and kept it short:

    Warm-up: 10 x 50 - first 5 on 1:00, 2nd 5 on :50 - did drills on first 5 and swam free on last 5

    6 x 200 - odds are free, evens are I.M. - free on 3:00, I.M. on 3:30.

    8 x 50 IMO - alt. 50 kick with 50 swim on 1:00

    200 easy

    2300 yards
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    Uncategorized
  7. I May Be Easy But I'm Not Cheap

    by , November 23rd, 2009 at 10:48 PM (Meet Director's Path to Tranquility)
    "An investment in knowledge still yields the best returns"
    -Benjamin Franklin

    The Board of Directors approved the meet budget. There were a few questions regarding purchase of lap counter cards. In the past, we borrowed 4 each from two local high school swim teams and donated $30 to each. This year, my budget took that $30, added another $60, and proposed buying three lap counter cards for the club. The plan was to make an additional purchase next year to complete our set, making the purchases an investment to save money in the long haul.

    The board agreed, but decided to bite the bullet and purchase all this year from the meet profits. We will now own our lap counter cards, and can even allow others to borrow them in the future, possibly receiving a small donation ourselves, and certainly at least good will.

    A second item discussed involved online meet registrations. I offered to discuss the possibility for our meet. A lot of teams are going down that path with Club Assistant, and we already allow our swimmers to pay their club swimming fees online using our own Paypal account, so this was a natural progression. Later registration deadlines, more swimmers entering because of ease, no mail to open, no checks to haul to the bank - all sounds like music to my ears.

    In the past, it was initially very difficult to determine what Club Assistant charged. We received a lot of information touting the benefits, but little information regarding costs. This made us very suspicious - it was like talking to snake oil salesmen.

    Now, the Club Assistant fees are set in black and white on their web site, although one does need a bloodhound to find them. Churning out some numbers based on last year's meet and the Club Assistant formula, online meet registration for Tropical Splash would cost us about $400. Considering that the meet is a fund-raiser for our club, and that it nets about $1500 in profits, the decision to drop the idea was a no-brainer. With the time and work online registration saves, as well as the potential for additional entries, I can see this making sense for large meets and for meets where fund-raising is not the goal. But for our meet, it was out of the question. (Did I also mention that you don't get any of your money until AfTER the meet?)

    But wait. I inquired about the possibility of running an online registration that utilized something other than Club Assistant. New England, I learned, does such a thing. As webmaster for our club's site, I set up our Paypal online payment system, and can do so with a meet. A response from Mark Gill in our national office indicated that the rule book contains info on using online registrations. But, he reminded me of all the benefits that Club Assistant's online registration provides. And reminded me again in a second email, (Hmm, does he get a commission on sales?)

    It seems like a few of our online registration rules were written to require the use of Club Assistant without actually coming out and blatantly stating so. Some of the requirements seem impossible to meet without using Club Assistant, and a few are a bit vague and are stated more like goals than rules - open to interpretation, invention, (or denial.) A few examples would be welcomed.

    Club Assistant charges more than Paypal does for credit card processing - some savings there (5% v. 3%+.30). Club Assistant provides cross-checking (not the hockey type) with the USMS registration database which is a great benefit. Needless to say, we are not offering online meet registration this year, but will certainly consider it next year, if we can get the costs down.

    BOOK OF WISDOM
    • Look at an annual meet as ongoing expense - consider some expenses as investments that will pay off in future meets.
    • If time, headaches, and manpower are money, consider online meet registration. If you have plenty of volunteer time, don't.
    postscript
    The online meet entry requirements are not in the Rule Book, but in the Sanctions section of the Guide to Operations
    http://www.usms.org/admin/lmschb/lmsc_hb_sanctions.pdf

    The fees would break down for our meet as follows:
    Credit Card Processing
    Paypal = $1.14 / swimmer
    Club Assistant = $1.34 / swimmer

    Online Meet Entry
    Club Assistant = $1.50 / swimmer

    Updated December 28th, 2009 at 02:02 PM by Rnovitske (postscript)

    Categories
    Uncategorized
  8. Swimming and Nitrous Oxide

    by , November 23rd, 2009 at 07:24 PM (My Passion)
    Got up at 4:30 on a day that I do not have to work (do I love swimming, or am I just crazy). Got to pool and led a quick Yoga session. Then started workout. I was still a little sore from yesterday, so I made it a point to swim an easy workout.

    1X200 free
    5X100 on 2 minutes - (coach wanted a 6 beat kick, but try as I may, my kick does not go that fast)
    10X50 with fists (and shoes, but I am under shoe protest and refuse to participate in the shoe wearing while swimming)
    1X200 free
    16 X 25 hypoxic 1:9 on 1 minute. (even with my asthma, I found this very duable )
    1X50 head-up with kickboard cool down

    Tomorrow, I will swim with the 11:30 team and sleep in.

    After practice, I went to the dentist to fix an erosion problem on my bottom jaw. He fixed the left side two weeks ago and I was dreading this. Not because of the drill, but because of the shot in my mouth and the choking feeling the whole time he was working. While lamenting to my husband about this yesterday, he suggested I ask for laughing gas.

    The laughing gas was wonderful. One time I felt the drill hit the pulp, but the work was done without anesthia . I don't remember much of it, like the light that makes the resin hard. I started coming around when he was asking me to tap, so he would know where to file down. I was not numb for three hours afterward, and left very happy. Highly recommend nitrous oxide .
    Categories
    Swim Workouts
  9. Stole Ande's Workout, Monday, Nov. 23

    by , November 23rd, 2009 at 05:30 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    I stole and modifed the workout Ande "did" (as opposed to was "assigned") earlier today.

    Warm up:

    700 variety swim, kick, drill

    8 x 25 shooters
    odds = back
    evens = belly

    Stations/Sets:

    5 x 50 kick @ 1:00
    descend #1-4 to fast, cruise #5

    5 x 50 breast @ 1:00
    descend #1-4 to fast, cruise #5

    5 x 100 @ 2:00
    #1-4 = 75 free cruise + 5 seconds rest + 25 back AFAP
    #5 = easy

    5 x 75 drill-kick-swim @ 1:30
    #1-4
    25 dolphin kick on side
    25 hand lead body dolphin drill
    25 easy speed fly
    #5 = easy

    5 x 50 @ 1:00
    #1-4 = 25 easy backstroke kick + 25 AFAP shooter on back

    5 x 50 @ 1:00
    single arm fly drill

    100 front scull
    100 EZ
    5 minutes hottub

    Total: 3000

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

    Commentary:

    After not swimming this weekend, I felt like crap in the pool, like I was swimming through mud. I also still feel tired, especially the legs.

    What does this tell me? First, I am stopping hot yoga now. The 50 minutes of standing poses + heat are probably wearing out me and my legs. Perhaps Wolfy is right that my legs are somewhat overtrained. (This means that Geek will have a slight reprieve on his naked 200 fly, since I won't be able to drag Jazz to yoga for awhile.) I need a LOT more rest to swim fast at NE Champs. And I need to be in the water more often during taper. I really need to focus on sleep. The drylands work + sprinting makes me crave sleep.

    On the whey protein issue, I realized that both Pure Sport and my balance bars also have whey protein (in isolate form). So I was probably unintentionally overdosing myself on whey.

    SwimStud told me to look at the athlete list for NE Champs and saw this listed side by side:

    Patriot Masters Swim Team-PV
    Livingston, Leslie - Female - Age: 48 - Ind/Rel: 7 / 0
    #5 Women 100 IM
    #23 Women 50 Free
    #37 Women 100 Back
    #19 Women 50 Back
    #33 Women 50 Fly
    #45 Women 100 Breast
    #49 Women 100 free

    San Diego Swim Masters-SI
    Pipes-Neilsen, Karlyn - Female - Age: 47 - Ind/Rel: 8 / 0
    #1 Women 800 Free
    #17 Women 100 Fly
    #25 Women 400 IM
    #47 Women 200 Fly
    #5 Women 100 IM
    #23 Women 50 Free
    #33 Women 50 Fly
    #49 Women 100 Free

    http://www.greatbaymasters.org/09Entry.pdf

    KPN is not swimming the 50 and 100 back, which might have been fun to go head to head. I noticed another really fast chick, who I was hoping to swim head to head with in the 50 back, absolutely sandbagged all her 50s. No big deal. I'm sure there will be plenty of competition.

    Updated November 23rd, 2009 at 08:01 PM by The Fortress

    Categories
    Swim Workouts
  10. Ron Johnson Memorial Invitational and my brother

    by , November 23rd, 2009 at 12:44 PM (My non-workout blog and random thoughts)
    I swam at the Ron Johnson Invitational meet this weekend and achieved one of my goals for this year. I'm proud to report that my brother also achieved one of his goals at another meet held in Washington during this weekend.

    First, if you have never been to the Mona Plummer Aquatic Center in November, it is really a great time of year to visit Tempe. The weather is much cooler - in the 70's - as opposed to 100 - 120f in the summer. The pool is very fast - deep, great non-slip surfaces on the bulkhead, waveless gutters and lane lines. They have a new digital scoreboard that is easy to read and makes the venue more professional. The bulkhead splits the long course pool into two parts and there were plenty of lanes for warm up and cool down. Of course, the sunny skies and coolish temperatures makes a great environment for swimming fast.

    The meet is superbly run. My hat is off to Katy James - the meet director. The officials were real professionals who impressed me with their knowledge of the rules as well as their knowledge of swimming technique. All the timers were volunteers and I as well as my fellow masters swimmers thanked them for volunteering. I also had a chance to thank the starter and meet referee before leaving the meet. I highly recommend this meet to any swimmer.

    It was really good to see my fellow competitors and friends- Tall Paul and Laura Smith, Barry Roth, Bob DiTolla, Gail Roper, Robert Wilson, Patty Buffett and the Queen. I watched Jeff Commings and Dave Rollins smoke the water with some amazingly fast swims. I didn't get a chance to meet Mike Mann, but perhaps I will if he goes to Long Beach. I did see him swim and man (pun intended), is he fast!

    My goals for this year were to reset some backstroke SCM and LCM World Records. I didn't do so well at LCM, but I was able to reset the 50 meter backstroke record in the 55-59 age group - 29.07. In a previous post, I had dedicated this swim to the memory of Ron Johnson. He was a great swimmer and masters coach. And I think that the extra motivation help me. After the race was over, I meditated for a few moments and thought about Ron and hoped that he was racing in that big pool above us.

    On a more earthly level, I feel pretty good about this record because the previous record holder was encased in a B70 - much like I was. I missed the 200 record by 0.4 second, but was feeling rather weird before the race - something was missing. Perhaps at Long Beach? I was humbled in the 50 back by a wonderful swimmer - Sheri Hart of Denver. She won the heat in a time of 28.86 - not bad for a 38 year old. We had a chance to compare notes afterwards and like most masters swimmers - just a really nice person.

    While I was basking in the warmth of Tempe, my brother, Lincoln, was at a SCM swim meet in Washington. I got an email from a dear friend (and college team mate) telling me that the local paper had announced that he was coming up to the meet to break the 50-54 400 IM record. And sure enough, he did! But he was not very happy with his swim. In an email, he said he was on pace 3:44 at the 300, but died badly - finishing in 1:11 for the 100 free and with a final time of 4:55 (beating the old record by 2 seconds). As for myself, I would love to swim that fast. I'm really proud of my brother for his accomplishments - even though he wishes that he had a stronger freestyle leg.

    For a short time (as records will be broken in the near future), I am honored to be in the record books with my younger and much faster brother.

    It's off to Long Beach in two weeks!
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  11. Monday Nov 23rd, 2009

    by , November 23rd, 2009 at 11:22 AM (Ande's Swimming Blog)
    Monday Nov 23rd, 2009

    Thanks to everyone who wrote me about my 100 IM on Saturday.


    The [ame="http://www.usms.org/forums/showpost.php?p=198158&postcount=1303"]SFF[/ame] Tip of the Day is: [ame="http://www.usms.org/forums/showpost.php?p=198391&postcount=1305"]What do you need to do to SDK faster, further, & more efficiently? [/ame]

    TODAYS SWIM PRACTICE

    FOUR OR MORE SDKs off EVERY wall

    SCY
    5:30 - 6:40
    whitney coached
    dove in around 5:35
    swam with Mike, Tyler, Todd, Ned, Nate & Amy
    TSC diving well SCY

    WORE brief


    Warm Up
    300 fr
    100 k
    200 fr
    100 k
    100 fr
    100 k

    MAIN SET
    STATIONS

    1) 4 x 50 k fast on 1:15
    went 33, 37, 37, 29

    2) 4 x 50 k fast on 1:15
    went 33, 37, 37, 29

    3) assigned 4 rounds of
    100's done 75 fr 25 fast stroke
    did 4 rounds of 25 fr, 50 skip, 25 fast stroke

    4) assigned 5:00 pull go as far as you can
    did 50 fr swim easy speed, held 29's & 30's, 50 skip

    5) assigned: 4 x 50 k fast on 1:15
    did: 4 x (25 SDK fast, 25 fr easy)


    assigned: 5 x 100 ON 1:45
    did: 5 ROUNDS OF
    25 fast FROM A DIVE, skip 50, 25 sdk FAST

    50 easy

    MEETS:


    December 4th - 6th, 2009
    2009 SPMA Short Course Meters Championships at
    Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm

    10 Days till Long Beach

    Updated November 23rd, 2009 at 08:54 PM by ande

    Categories
    Swim Workouts
  12. Strengthing the week side

    by , November 23rd, 2009 at 07:28 AM (Mixing it up this year)
    What a workout. Felt fairly strong and worked on trying to strengthen the right shoulder.

    10x100@2:00 Free 1/2pull 1/2kick
    500 Free kick w/fins every 3rd 25 FAST
    10x50@:55 Fly w/fins held 45's
    200 Fly kick alt 25 right side, 25 left side, 50 on back
    3x100@1:30 Free kick w/fins held 1:20's
    5x100@1:40 Free paddle on weak hand, fin on opposite foot from hand to stengthen right arm
    5x200@3:00 Free w/paddles & bouy first 3 bilateral breath (to help with strengthening weak side) all descending went 2:55, 2:47, 2:46, 2:41, 2:36
    200 Free EASY

    Total 4200 yards
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  13. Sunday, Nov. 22

    by , November 22nd, 2009 at 10:14 PM (The FAF AFAP Digest)
    Hot Yoga:

    Decided I didn't feel like swimming today, so went to hot yoga in the afternoon instead. My muscles were sore, so I thought a stretch might feel good. The class was packed. We had a chirpy teacher who read us a poem between the standing and seated poses. Hmm ... not exactly for me. lol. Although Geek thinks yoga is a "cult," I'm still undecided on whether I really like it or not. I think it helps my overall health and flexibility; I'm not sure if it helps my swimming much if any. I'd also like it more if it was 60 instead of 90 minutes. But I'll continue to persist for awhile, as I think I've only done 11 or so classes.


    Epiphany Re: Whey Protein:

    I was chatting with my brother yesterday and had a sort of epiphany about whey protein, which I tend to mix into my smoothies quite often. He was having some negative side effects from using it (bloating and other blech things). The same thing has been happening to me for months, and I didn't really link it in my mind to the whey protein. But after some internet research, I think it's likely the culprit. So, I'm ditching it, even though I know there are many benefits to it. Instead, after researching soy protein and hemp protein, my bro and I decided we'd try hemp protein.

    Here's some info, if you're interested:

    http://www.innvista.com/health/foods/hemp/seedprot.htm

    http://www.facebook.com/topic.php?ui...205&topic=8743

    We're going to try this brand:

    http://www.manitobaharvest.com/carts...iew.asp?key=45

    The main downside, I think, is the taste. I tried some in a smoothie today after yoga, and I could never have a full serving of the stuff. Too nasty! But in a smaller dose, it was fine mixed with fruit etc. But not nearly as tasty as whey protein.

    I checked the Pure Sport I've been using. That too has whey in it. But at least it has whey isolate, which is supposed to be superior to whey concentrate.

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

    Planning on a solo swim tomorrow ... Will probably do one of the sprint workouts I've stolen and stockpiled on FB.

    Updated November 23rd, 2009 at 01:37 PM by The Fortress

    Categories
    Yoga
  14. recovery Sunday

    I did an easy swim at team workout today (scm). Here is what I did:

    600 warmup

    8 x 50 IM pieces @ 1:00

    200, 250, 300, 350, 400 on easy intervals, combining free and kick and back

    Practice was crowded today--we had 7 in a scm lane. I took it easy and was able to find some large and stable gaps to swim in on the longer pieces.

    Then there was plenty more to the workout, but I got out early. I mostly just wanted to wiggle around in the water a bit today to loosen up after yesterday's meet, and I had accomplished that.


    Next I went to the video analysis of the taping session I had done yesterday. Most of Steve Munatone's suggestions involved minimizing the profile my body was making as it traveled through the water. Among other things, I need to
    • bend my knees less on my FR and BK kicking
    • hold my hands together longer after my arm entry in FL
    • make my armstrokes on both FL and FR less wide
    • keep my head more aligned with my spine on FR and BK
    • make my BR kick narrower and shallower
    • make my BR armstroke less wide
    There's definately a theme here. I'm looking forward to some serious technique focused work over the winter. I'll be getting my own CD of my stroke synchronized with a graph of the velocity at each point, and I'll look forward to reviewing it.
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  15. Sunday

    by , November 22nd, 2009 at 06:17 PM (Swimming, Life, and Other Stuff!)
    I just couldn't fall asleep last night. My head was super clogged up. My throat would tickle or spasm, I'd cough, sneeze, then I would blow my nose out. It was a non-stop 8 hour pattern. I wasn't even sleepy when I finally rousted out of bed at 7:30.
    I figured I might as well go to practice. I don't feel terribly tired/sick, just a head/sinus complaint and the swimming seems to loosen it up.
    We had an easy practice and I felt fine.
    I will probably do nothing tomorrow. The combination of feeling like this and going non-stop teaching 12 classes tomorrow (318 kids total) all day will most likely crash me down after school.
    Today:
    *500 Free warm-up swim
    *900 Free factorial (not sure of intervals)
    *100 ez backstroke
    *Super 500 alternating Backstroke on 25's
    *ez 100 backstroke
    *10 X 50 free on Ascending interval plan starting at :40. (2 sets of 5)
    *ez 100 IM cooldown
    2,700 scy
    hoping for improvement tomorrow!
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  16. Sunday Nov 22nd, 2009, SCM MEET DAY 2

    by , November 22nd, 2009 at 03:43 PM (Ande's Swimming Blog)
    Sunday Nov 22nd, 2009
    SCM MEET DAY 2

    University of the Incarnate Word (SCM) Masters Meet

    4301 broadway san antonio texas

    with Longhorn masters swimmers
    birthday boy jon smiley, tyler, marcio, kristine, max, larry, fred lemaistre, Mike Varozza, & Todd

    here was my plan going into the meet
    Sunday, November 22, 2009
    4 x 50 fr relay
    26 200 Freestyle 2:06.99 (go for a 50 fr split)
    30 50 Backstroke 27.99
    34 100 Freestyle 54.99 (SKIP)
    36 50 Butterfly 26.99
    4 x 100 fr relay
    4 x 200 fr relay lead off 200, goal is to split it well

    arrived at 8:00 am

    felt good in warm up

    wore a brand new Blue Seventy Nero Comp

    Men's 200-239 Short Course Meters 4 x 50 Freestyle Relay record was 1:40.71
    we Needed to ave 25.17

    4 x 50 fr relay
    25.76 Fred Lemaistre 55
    25.83 Jon Smiley 49
    24.94 Max Stinchcombe 52
    23.64 Ande Rasmussen 46 jammed turn
    went 1:40.17


    200 free but went for a
    50 fr split which was
    24.52
    jammed my turn

    50 BK
    went 27.59
    mike V was 27.89, tyler was 28.3ish so he got razzed
    again

    100 Fr skipped to rest up for my fly & relay


    50 FL
    went 26.3
    bad turn, didn't lock my streamline on the pushoff after the turn

    Mens 200 - 239 400 Freestyle Relay record was 3:47.59
    Needed to ave 56.86
    [B]4 x 100 free relay[/B
    27.24 56.29 Fred LeMaistre
    27.18 57.89 jon smiley
    26.83 56.29 Max stinchcombe
    25.89 54.98 Ande Rasmussen
    went 3:45.45

    kudos to my longhorn masters team masters who broke the 4 x 100 fr relay record for men 120 - 159
    26.15 53.61 marcio
    25.95 54.65 todd
    25.12 52.64 tyler
    23.97 50.97 mike V
    3:31.87

    we were signed up to swim the 4 x 200free relay but opted to call it a day. I don't think we could have broken the record & it would have made us really tired

    I come out of this meet thrilled to get another individual WR, plus we broke 3 National relay records for men 200 - 239.

    I felt tired today, not as snappy as on Saturday. I'm second guessing myself, thinking I should have skipped my 50 fr split in the 200 free & just rested up for the 50 bk or the 50 fly. Today I had trouble with turns.
    Time to rest.

    Next MEET
    December 4th - 6th, 2009
    2009 SPMA Short Course Meters Championships at
    Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm

    12 Days till Long Beach

    Updated November 23rd, 2009 at 11:06 AM by ande

    Categories
    Masters Swim Meets / Events
  17. When things don't go as planned

    Saturday was bound to be a hectic day of swimming, with a video clinic in the morning and a meet in the afternoon. It turned into an object lesson in dealing with the unexpected. Hereís how it went:

    7 am: Wake up, check email to make sure I havenít received any further emails about the videotaping session (my curtain call is at 11). None on that front, but there is an email from the meet director informing me that I am now entered into different events than the ones I thought I was swimming. AARGH! 100 FLY? Iíve done hardly any fly during the past two weeks! This is not how I wanted my day to start!

    (A little background: I had originally entered this meet as part of my grand swim-every-event plan. I planned to knock off a few of my least favorite swims (100FR/100FL) at this short, sprint-only meet. Once the first meet of my season got cancelled and swimming every event was no longer viable, I emailed this meetís director and asked if I could change my events to 50FR/100BK/100BR. He emailed me back that he had changed them, and I happily focused my training on these. So far, so good. But when the meet crew were proofing heat sheets, they discovered that I was entered in different events from the ones on my entry form, and, thinking that was an error, changed me back to my original events. An honest mistake, generated by a desire to get things right.)

    The meet director suggests I show up early to try to late-enter my preferred events, which he says I may be able to swim if there are empty lanes in the first heats. Looking at the online heat sheets, there are empty lanes for 2 of my 3 events. I decide to get to the meet as early as possible, and try to accept the notion that I wonít know exactly what Iím swimming until I show up. Whatever I end up swimming, I want to focus on swimming the best races that I can with the preparation and fitness that I bring to them on this particular day.

    10 am: After breakfast and stretching, I put on a suit and head over to the John Jay College pool for the swimmetrics filming with Steve Munatones. Iíve been advised to show up early to warm up before the filming, since it involves swimming at maximum effort. The Red Tide team is still working out, but they make room for me and another filmee to warm up as Steve is setting up his equipment. I do my regular 1000 warmup, then 6 build 50s and 4 x 25 sprint/25 easy. Then I film 9 fast 20s, doing different strokes, some pull only, some kick only, as Steve directs the whole process. Heís very nice and his excitement about swimming and technique and technology is contagious. Iíll get a fuller analysis on the next day, along with a CD and suggestions for improvements. The taping runs a little late, but I still have time to warmdown and head home before the meet.

    12 noon: I eat lunch, repack my swim bag, put on my meet suit, and hop in a taxi. Warm-ups are at 2; I get there at 1:30 and find the meet director (who immediately guesses who I must be). Itís the first time Iíve met him, and heís extremely nice, and apologetic about the event mix-ups. We come up with a plan to put me into the first heats of the 50 FR and 100 BK; the 100 BR is full, but I can swim 50 BK instead. He tells me to check in with him during warmups to make sure of things.

    2 pm: Teammates and other swimmers start trickling in. One nice surprise when I looked at the heat sheets this morning was how many teammates were coming to the meet. There are about 20 of us, plus our coach. He puts me on a 200 medley relay with an old friend I havenít swum relays with for years, so thatís happy-making. I do the first part of my warmup (1000 plus about 400m worth of build 50s and pieces of sprints) and go look for the met director to check on my events. It turns out theyíre reseeding the 100 Breast, so Iíll get to swim that after all. It takes about 10 minutes to make sure Iím entered into the 3 events I want to swim, and to get my heat and lane numbers for those events (since Iím not in the heat sheet). I record these on my arm, and am ready to go do some starts off the blocks.

    As Iím standing in the line for starts, I notice one of my toes is covered in blood. I remember stubbing it lightly on one of the bleacher legs when I was reaching for my towel, but I had no idea I had actually hurt anything. I go find a lifeguard and ask for some bandaids and waterproof tape. They look at the blood and ask if they should call 911. I assure them thatís not necessary, and they give me a few kleenexes and 4 band-aidsóthey canít find any tape. I tend to my foot (itís just a little scuffed place, and doesnít hurt at all), hope I donít end up fainting from seeing the blood (I donít, but it has happened), and head off to do some starts. It becomes apparent that the toe is still bleeding, so I go sit back down and apply pressure with the tissue for 10 minutes, then paper over the spot with several band-aids. Once I walk on this, though, the toe starts bleeding again through the band-aids. I canít believe so much blood is coming from such a little scrape. I ask my coach if he has any tape. He doesnít, but actually goes out to the nearest drugstore to buy some for me (good coach!). Heís back in 5 minutes. I put on another band-aid, tape it really tightly, and am ready to go for the relay. Some swimmers win high-point awards; between the late entries and the toe, I feel like Iím leading the race for high-maintenance award.

    3 pm: The meet starts. Except it doesnít. There has been a computer crash, and it takes about 20 minutes to fix. I take advantage of the down time and my previous scouting-out of the pool, and head out to the hallway adjacent to the pool area (which is really packed with swimmers at this point). I drag a mat over by the glass door so I can see whatís going on in the pool area while being away from the bustle. I stretch, take some deep breaths, and work on letting go of all the dayís distractions and getting focused on my events. I pull out my sheets with my event keys (yes, I actually print these out and drag them to meets) and review them. I feel calm again as I mentally rehearse each of my races, and happy that things worked out so I can swim them. Eventually I wander back into the pool area. Heats for the opening relay have been posted, and my team is in the 3rd head of 3.

    The meet eventually starts, and I swim 50 BK on our relay. My start is just middlingóI need to arch more so that I am closer to going into one hole in the water. My turn rocks. My stroke feels really good by the 2nd 25, even though Iím tiring. I touch in 35.78. Iíd hoped to go under 35, so I still have some work to do here. Things I can improve for my swim at Zones: a better start, and getting into my best sprint stroke right away. I scoot over into the warmdown lane (we have 5 competition lanes and 1 warmup/warmdown lane at the meet) and do a few laps before my next race, the 50 FR.

    The 50 FR follows right on the relay, and because of the late entries Iím in the 2nd heat. Luckily thereís about 5 minutes of downtime before the event starts, so Iím not literally hopping out of one race just to step up on the blocks for the next one. My start on the FR is decent, and I feel like I hit all my keys except for the turn. Itís kind of a disasteróIím way too far from the wall, and get to test my toe strength since theyíre all Iím using for the push-off. My time is 30.81, so I have some work to do there as well. Iím puzzled as to why I was so off on my turnóIíll definitely need to figure that out and fix it before Zones!

    I have a longer break before my next event, the 100 BK. I swim it in 1:17.74. My goals on this race were to get a good start (it was decent, better than my 50 start, but could probably be a bit more explosive off the wall), swim an aggressive first 50 at 37-low (I actually split 37.6) and see what I had left to finish with on the last 50. I was a little disappointed with my timeóit was better than the last time I swam this (1:18.5) but off my 40-44 PR (1:16.2). I did feel proud of myself for keeping my stroke together and swimming tough on the last 50óI felt I swam about the best 100 BK I had in me today, and thatís always what I ultimately want from each swim. The verdict: Execution: good; expectations: a bit high.

    The final event is 100 BR. On this swim I forget to put on my second cap on top of my goggle straps, and I pay for this: on the first lap my right goggle fills up with water, on my first pullout I can feel the strap rippling on the back of my capóa sign that itís dropped too low on my head and is too loose. On the 2nd 25 the left goggle fills up with water, and I canít see anything. I ponder what to do (toss them off? fix them? swim blind?). I end up stopping at the 2nd turn and fixing them, and finishing in 1:34.59 (42.07, 52.52). This was a silly swim.

    5 pm: The meet is done, and I shower and head home. Although my times today were disappointing, I donít feel as down as I thought I would about that. It has been a weird day full of ups and downs. Maybe it is Thanksgiving getting to me early, but on the bus ride home Iím overcome by gratitude, and I realize how many people have been kind to me over the course of the day: the meet director and computer guy who worked really hard to get me into the events I wanted to swim, my teammates who cheered me on and surrounded me with encouragement and love, my extra-wonderful teammate who baked cookies and shared them at the meet; my coach who arranged relays and went out and bought me tape for my toe; Steve who brimmed with helpful hints and excitement this morning at the taping; my husband, who will greet me at the door with a glass of wine and listen to all my dayís adventures while he cooks me dinner. I also remember how scared I was this summer when I didnít know the extent of tendon damage in my knee, and was uncertain that I would be able to swim breaststroke again. Compared to that, a goggle mishap in a breaststroke race is small potatoes.

    6:20: I arrive home happy and exhausted. I unwrap my toe and see that its a little abrasion smaller than a freckle that caused all the trouble.

    A lot of things didnít go as planned today. I really tried to manage the things I could as calmly as I could, and keep my focus on swimming my races the way I wanted to and learning something from them. Sometimeís thatís not an easy task for a control freak like me! Going forward, Iím glad to have gotten in some races before Zones, but feel a little less confident in my preparation than I did going into this meet. For the last week and a half I have not done a lot of hard swimming. The positive result is that my arm has healedóit gave me no problems at the meet, and thereís no twinginess the morning after either. The negative is that it makes me worry about my aerobic conditioning. It will be tempting to try to improve it (or at least prove it to myself) by banging out some sets of 100s on the 1:20 (the fastest interval I can maintain), but with Zones a couple of weeks away thatís not what I need. Instead I just have to trust that my conditioning is adequate, and work on sharpening up my skills between now and the meet. This means that with injury time plus pre-meet work Iím essentially doing a four-week taper for Zones, which is longer than I would have planned, but is what it will be.

    The other positive from the meet is that I was reminded of how much I love simply getting up on the blocks and racing. Sometimes I get so focused on the results that I lose sight of that. Doing this meet reenergized me for swimming at Zones and for getting the chance to do relays with friends there.
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  18. 2nd Day of SCM Meet and My First Top Ten Time!

    by , November 22nd, 2009 at 12:18 PM (My Passion)
    Today I got up had a light breakfast and drove to pool. Got there just a little after 8. I got settled in by the same group of folks I sat next to yesterday (turns out they do the 11:30 practice at my pool!). I did a 500 free warmup and then 2X50 breast and 2X100 breast. I practiced 3 or 4 dives got out and settled in for my race.

    I was signed up for the 200 breast, the 100 free and the 50 fly. After yesterday's race results after swimming the 400 free, I was seriously thinking about scratching the 100 free and the 50 fly. (I have never in my life scratched an event) . I have also never swam more than a 100 at a meet except for 1 time in highschool I swam the 200 free, but I do not remember it, as at that time I was a die-hard sprinter, so sprint events were the ones I remembered and cared about.

    My 200 breast event came up pretty quickly. The only other swimmer was a 26 year old with a seed time 30 seconds faster than mine. My time was calculated from a timed 200 yard breast in practice that I converted to meters as 3:45.

    The swim was good and I pushed hard. My time was 3:30:80. I was exhausted and really hurt bad after the finish. I swam a long warm-down and got out, and took a shower and my 100 free event was up next after I got out of the shower. I scratched and I am glad. I said bye to my new friends (who cheered while I raced ). Now I am home and I still feel that race in my arms.

    I looked up my time and it is the 10th time for the event in my age group. I am really happy with the swim, and I now have something to base my next race and strategy on. I also looked up my ranking in all events I have swam since joining masters, and when I look at my rankings, the 400 from yesterday is in the teens, and the 200 from today is the 10th, while my 50's and 100's are in the 20's and above. So, I am thinking that I am a distance swimmer after all, who knew?

    Anyway, this was a good meet. I learned that it takes my body a while to recover from a long event, and I will plan my future meets considering this, now that I know. I will still race 50's and 100's, but I will consider 200's, 400's, 500's and above before I consider the 50's and 100's.
  19. Saturday Swim

    by , November 21st, 2009 at 11:17 PM (Swimming, Life, and Other Stuff!)
    Friday night I fell asleep on the couch and woke up at 1:30 with a headach, sore throat and ears, and a clogged nose/sinuses. I got up Sat. and didn't know if I should swim or not. I figured I'd at least try so I went to the pool. I got to practice a bit late and missed most of the warm-up. I dove in and felt great. I just kept feeling better the longer I swam!
    Swimming seems o make head colds feel much better. Here's the practice I managed to get in during the 49 minutes:

    *4 X 125 Free on 2:10 interval
    *100 ez swim
    *4 X 150 on 2:45 interval
    *100 ez swim
    *4 X 100 free on 2:00 interval (lots of rest but done very hard)
    *100 ez swim
    *2 X (5 X 50 descending interval starting @ 1:00)
    *ez 100 free between each 5x50 and at end
    *200 backstroke cool-down
    2,700

    The rest of the day I have felt dizzy, sore throated, and sneezy. I guess I'll know tomorrow if I did the right thing today.
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  20. Meet Report: November USMS DAM SCM Meet

    by , November 21st, 2009 at 06:03 PM (Random Nonsense)
    3 events in order of swims:
    - 50 free: 27.21
    - 200 free: 2:20.21
    - 100 free: 1:00.52

    The structure of the DAM meets is the 1500/1650 and the 400IM is on Friday and everything else is on Saturday. Friday I was at the meet counting and cheering for my wife and several others from my team. It was great fun, but cut into my sleep, I got a leg workout and raw knees (from counting).

    My expectations going into this meet based on my sleep and the pool were I would not best my times from the previous USAS meet, but I wanted to be close. For the 50 and the 100 this happened and I think I had very good swims given the conditions.

    I actually got to chat with someone from the forum who I have previously only had hi/good race/how did you swim conversations with at meets. This was also the first meet in about 6 years where we had a team, which was great. So the meet was very fun.

    The meet lasted only 3 hours, which was about 2 hours quicker than last year iirc. That worked for me, since I didn't swim the 400 this year.

    Yeah, the 200. WTF MATE. I got out of the 200 and said "That was really slow." Apparently during my swim, our assistant coach asked my wife if I meant to go out like that.

    The last 200 I swam, I went out too fast and could not bring it home. Today, I went out WAY too slow and never picked it up. I am capable of swimming a 200 correctly, but lately I have had a cranial rectal inversion.

    My splits were: 33.48, 36.18, 36.78, 33.77.

    Both the 50 and the 100 hurt more. I really really just, I don't know, need to stop swimming like a moron when it comes to the 200. Paul Wolf would have beat me today I swam so poorly.

    What I should have done was probably 31/33/33/33. Now, I just need to figure out HOW to force myself to split correctly. It has happened in the past, and it wasn't a accident.

    I split my 100 30.17/30.35, so if I had gone out a bit faster (.5-1.0) I might have been looking at a time that rivaled my 100scy time from the USAS meet a couple weeks ago, converted of course. Still, I was happy with the time.
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