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  1. New England LCM Championship Wrap-up

    by , June 28th, 2010 at 11:19 AM (Too Neurotic to be Suitably Aquatic)
    I just spent the last three days swimming, swimming, swimming, and camping. I can't say enough how much I love the Middlebury meet. The Middlebury Muffintops have consistently (at least the past 3 years that I have been to it) put on a class-act swim meet in a beautiful, airy facility.

    I made a 3.5-hour drive music mix of my most upbeat songs, and the best was the overture from the Star Wars Soundtrack. Made me think of Storm Troopers swimming. Thank goodness someone on the internet already posted this picture so I didn't have to re-create it:



    The swims went thusly:

    Friday:
    1500 (25:39.71) My goal, going into the day, was to swim this as 3 500's. I really thought I would average a :45 for each 50, but that's just not something I can maintain for that much distance. After the first 100, I treated the swim more like a warm-up, and decided to alternate-side breathe on the way down and right-side breathe on the way back. That helped to slow me down to a crawl-like pace, much to the dismay of my counter.
    The theme of the first 500 was "I have a cramp in my foot."
    Second 500 was "Is that pain I'm feeling in my shoulder? Maybe I should try to stop crossing my arms over so much."
    Last 500 was "The faster I finish this, the sooner I can eat."

    Saturday:
    Started the day with the 400. Swam it in 6:20.13. Before you think that's not the most amazing thing you've heard all day, I will say here that I swam it in 6:33 last year, and 7:20 in 2008.
    Also: 50 Free 36.78
    100 Free 1:23.76
    200 Breast 4:01.38
    100 Free - anchored the Women's Medley Relay
    A good day, but nothing beat the feeling at the finish of that 400. Until...

    Sunday:
    50 Breast 52.19
    200 Free 2:57.00
    200 IM 3:43.82
    I was just stoked to finish the 200 IM alive, having a better time than I anticipated and winning my heat was icing on the cake.
    But it was the 200 free that was the highlight of the weekend for me. It felt like a simply perfect swim. I went out fast, had a great turn, slowed myself a little for the middle, and came back for the last 50 just a hair slower than I went out. Also, I successfully spotted the woman to my left and the woman to my right and decided they were the ones to beat. I rarely know what's going on in the pool outside my lane, but this time I paid attention, and they motivated me to go faster, and it paid off as I won my heat.

    And speaking of the other women at the meet, there's something in the air at Middlebury, and I think it makes everyone really friendly. I chatted with all these great gals as we waited at the blocks, navigated the locker room, and meeted and greeted at the Saturday Social. One of the highlights was when I heard a new friend (Janet, the Swimsuit Addict), a non-FISH member, cheering for me during a race. (There were some nice guys there, too, I suppose.)



    Some other stuff:
    • *Having Bill Boomer on deck after his clinic and Rowdy Gaines swimming the 50 and the 100 and speaking at Saturday's dinner gave a gravitas to what we were doing, we were part of something bigger than just this meet, part of this movement of swimming. Also, I got a little star-struck and briefly had a silly conversation with Rowdy as we both stood in the shallow end of the warm-down pool, and I bragged about my 400 and my teammate in his heat.
    • *Overheard: "I think there's fewer people here this year because of the suits." Do you think fewer people are going to meets because they don't want to swim without the tech? I'm not sure. Could explain some, I suppose, but there's a myriad of reasons that people don't go to meets.
    • *Overheard: "I just had to tear all the dots off the top of my suit because they're not legal anymore. 'Cause water was just flying off them!"
    • *Overheard: "Turns out that this stretched-out suit from 2005 isn't legal anymore because it zips up in back. I guess I'm wearing my warm-up suit for the rest of the meet."
    • *I wore a grab-bag suit I just got in the mail last week. It was bright red, more loud than I would go if I had a choice, and probably one size too big. I wore my older black suit Saturday afternoon, when I had my worst swims. I wonder what difference it would make if I actually spent money for something more technical, perhaps I'll do that when my age catches up with my getting faster due to good practice.
    • *If I keep getting faster, I might actually start competing in heats with other 30-somethings.
    • *Our men's relay set the meet record for the 400 Free. I like to think it was because of my cheering. Overall, the FISH Masters came in 3rd place, thanks to a core group of 10 swimmers. Go team!
    • *We did the camping thing on Friday and Saturday to save money and time. (Expensive hotel in town, cheap hotels are 45 minutes away.) Next time I do that, I can't have an air mattress that deflates in the middle of the night like mine does. I was so bleary-eyed on Sunday morning that someone asked me if I had been crying.
    • *Practice today hurt a little. There was no workout on the board, so we did a 100-500 plateau pyramid. (Did 2 500's in a row.) I was feeling frisky, so I wasn't going to let anyone else lead the lane, but there was more than one occasion where I wanted to pull over and stretch at the wall instead of swim and I swam it anyway.
    • *That's it for meets until next fall! Time to set a new goal so I can keep eating whatever I want! And finally...
    *I LOVE SWIMMING.

    Updated June 28th, 2010 at 04:10 PM by swimmerb212 (I should have made that last line more clear.)

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  2. Middlebury meet day 3

    I came to the pool Sunday morning determined to get out of my negative splitting rut. I wanted to be braver in taking out my races. Here’s how things went:

    200 Back: 2:55.67 (41.53, 44.24, 45.51, 44.39)
    I swam this race just like I wanted to—tempo was good throughout, I took it out at a decent pace, and brought it back fairly strong. A couple of times on the last 100 I let my head drop back a little too far, which makes me lose some water on the arm pulls, but I was able to tell what was happening and correct that.
    Before I swim lcm backstroke races, I always like to pick out a few visual “landmarks” that will allow me to know where in the length I am—the pool can seem awfully long when there’s no way of marking your progress. I forgot to do that before my 100 the previous day, but remembered today (Middlebury has different colored banners from the schools in their conference strung along one wall that served quite well). I don’t think that knowing where in the length I am changes my race strategy or makes a huge difference in how I’m swimming, but it does increase my comfort in the water.

    100 Fly: 1:24.68 (40.45, 44.23)
    This race was good from a pacing point of view, but I do really need to work on my fly technique—it’s by far the weakest of my strokes, and that’s really apparent in long course. I got some good feedback both from Boomer and from Coach Craig (funny how they zeroed in on the same things) about my head position, the timing of my breathing, and the shape of the pulldown, so I was really happy about that. I think it’s also the first time I’ve swum this event lcm, so my time’s an automatic PR.

    200 Free: 2:38.04 (37.26, 40.30, 39.77, 40.71)
    Going into this race, my goal was to focus on the 3rd 50 of my race, and swim it as strongly as I could. (I figured if I then ended up dying on the final length, it would at least be an honorable death—I had spent the previous day having too much left at the end of my races.) I executed the race just like I’d planned. I’ve swum faster 200s, but this was the best one I had in me today, so it’s good to have a true gauge of that. It does seem perverse to bring home my 400 IM (1:19.92) faster than my 200 FR (1:20.48).

    100 Breast: 1:34.07 (44.79, 49.28)
    I was actually feeling sad before this race to be swimming my last event—it was that great a meet. My key was to go out strong on the first 50 and then keep my technique together on the 2nd. I dove in, took 2 long strokes with significant glide, then remembered that I was supposed to be pushing the pace. From then on, I was happy with how I swam the race, and surprised that my splits were as close as they were—judging by how the last 50 felt, I was guessing there would be more like a 6 or 7 seven difference.

    All considered, I felt like my race execution was quite good at this meet. To the extent that I didn’t get all I could out of my body in some of my races, it was more a matter of not finding the proper race strategy, mostly because I was underestimating my conditioning during the first part of the meet. I also think that setting one of my goals as swimming all the events this summer encouraged me on some level to approach my 200s FL and BR and 400 IM with the idea that “getting through” the race was enough..

    I can’t say enough great things about the folks at Middlebury who put on this meet. I’ve been doing masters swimming since the early 90s, and this was really one of the best and friendliest meet experiences I’ve had (and I’ve swum at a number of IGLA meets, which also tend to be very joyful and friendly events). The Muffintops ran the meet with a laid-back efficiency (with occasional touches of whimsy) that made everything feel fun and easy.

    It was also great to have some Asphalt Green teammates and a coach at the meet. Craig gave me great feedback after each swim, and now I’m really excited about getting back in the water and working on making my strokes better. Plus, he videotaped a number of my races—if anyone is interested they can see them (and hear his commentary on some of them). Comments definitely welcome!

    100 Back (I’m in the 3rd lane from the top, in the white cap): [nomedia="http://www.youtube.com/watch?v=XDxDAKJKfgk"]YouTube- Middlebury LCM 2010[/nomedia]

    100 Breast (4th lane from the bottom, or 5th from top, in white cap): [nomedia="http://www.youtube.com/watch?v=8egB5T_2lTg"]YouTube- Middlebury LCM 2010[/nomedia]

    200 Free (in lane 5, with lane 1 at the bottom): [nomedia="http://www.youtube.com/watch?v=tqB8xJ_eZc4"]YouTube- Middlebury LCM 2010[/nomedia]

    400 IM (I'm in the far lane in this one, and you can't tell much about my strokes): [nomedia="http://www.youtube.com/watch?v=nWvhoX-cb4s"]YouTube- Middlebury LCM 2010[/nomedia]

    In some ways this meet was a real relief to swim at after my experiences at nationals. There was such a feeling of plenty here—plenty of warmup space, deck space, time in each day, lockers, parking, etc. I felt like I could just show up each day and do what I needed to do to swim my best without having to plan everything around the logistics of dealing with crowded conditions and tense situations. At the same time, Atlanta had such great energy and excitement to it, and I wouldn’t have wanted to miss that for anything. I think it’s neat that as masters we have a range of meet experiences to choose from, and I feel that after all these years I’m still improving in my ability to figure out what to expect at any particular meet, anticipate what my main challenges will be in setting up myself to swim well, and strategize how to best deal with those challenges.

    I was really glad that I got to chat with a couple of other USMS bloggers at this meet. Swimmerb212 had some impressive time drops in her 400 FR and 200 IM. Her team, the FISH, had an overall strong showing, and beat out my team for second place among non-NE LMSC squads. Gigi also had a number of strong swims. She not only emerged from the meet as New England champion in several events, but it looks like she captured a meet record along the way.. Kudos to both on their meets!

    My final observation is that swimming in the NE LMSC seems like a really good deal. They have 3 wonderful championship meets every year, with lots of spirited intra-LSMC competition between workout groups, plus they get to combine forces for relays at out-of-LMSC meets. (My LMSC was once set up this way, but we never really had the camaraderie of NE and were often too disorganized to take full advantage of the relay thing.) Many of the NE workout groups have fun names and/or mascots and lots of cool gear. (The Penguins had a giant plush penguin dressed up and stationed in their team area; I petted it for good luck every time I passed by.) I think a lot of the great NE spirit can be attributed to the efforts and attitudes of many extraordinary swimmers and coaches in their LMSC. But to the extent that their structure as a regional team contributes to their success, I think it is something that USMS should be encouraging (or at least enthusiastically allowing). In many ways, the NE LSMC is masters swimming at its best.
  3. Just going thru the motions I think

    by , June 28th, 2010 at 07:24 AM (Mixing it up this year)
    I did not have much energy today so it seemed like I just had a "go thru the motions" kind of day.

    5x200@3:45 Free
    5x100@2:00 Fly kick on back w/fins
    500 Free kick w/fins every 3rd 25 fast
    3x[100@1:45 Free w/paddles & bouy
    .....[200@3:30 Free w/paddles & bouy
    400 Free w/paddles & bouy for time 5:53
    200 Free EASY

    Total 3500 meters
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  4. Sunday run

    by , June 28th, 2010 at 12:10 AM (Elise's Fitness Fun)
    Hit the golf course for a 55 minute run this morning. I started my run just 15 minutes before the course opened to the golfers, but fortunately they really didn't start showing up until around 8:30. It was a little humid, so really glad the course had a water break stop I could hit up on.

    I have no idea how far I ran, but am guessing somewhere around 5.5 miles as I felt like I was moving along pretty slow at about 10 minute per mile pace. Our neighbor was sitting out in the backyard this evening and said that I looked tired. This endurance stuff is tough on a lazy ol' sprinter like myself.

    Updated June 28th, 2010 at 01:09 PM by elise526

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  5. Pool-Mate 1st Review

    by , June 27th, 2010 at 09:40 PM (Adventures in Swimming)
    Swam with the Sharks today LCM

    2 More teammates swam the 5k postal today.
    OUCH!!!!
    Way to go Kris, and Evan
    I'm gonna miss you Evan. You are inspirational!!!

    I got to try out my new Pool-Mate watch my
    wife got me for my birthday.

    Watch setup was fairly easy
    Enter Pool Length, Weight, Left or Right arm

    Hit start as you push off. I would like a 5 second delay
    like my old Speedo Competion, But oh well.

    I swam a 200, hit start again, It had everything right. Sweet!!
    And it started counting how much rest I was taking
    while i was trying to figure out how to see what I just did.
    All I had to do was push the UP/DOWN buttons
    to cycle through everything. Once again Sweet!!

    we then swam
    10 x 100's on 1:45
    This is my 1st long course swim in years.
    I sure missed the turn at 13 or 14 strokes.

    I managed to swim around 1:30 on all of them
    with a 1:25 for the last one.

    Now reviewing a set is a whole different ballgame.
    I'm what one would consider an advanced geek and this part was a little
    daunting. Of course I'll admit I hate reading manuals.

    I managed to accidentally erase a log of swims, but not the 10 x 100 set.

    So I just decided to record every other swim and check it later.

    After figuring out how to recall swims (I should have Read The Manual)
    I was amazed at how well this watch actually works. Laps, Stroke counts all right on.

    I'll be testing in a SCY pool monday or tues so we will
    see how well it works there.

    Here is the info it Displays
    Time, Laps, Strokes, Distance, Calories Burned, Efficiency, Speed

    The efficiency is based on Swimming Golf.
    Some sort of formula based on Stroke Count and Time to swim the distance.
    The speed was a number like 88, which after (RTM)
    I discovered was the number of seconds to average 100 meters since I was in meter mode.

    I had a efficiency rating of 31-35
    the manual says
    less than 30 Excellent-Professional Athlete
    30-40 Very Good
    40-50 Above Average
    50-70 Average

    Now I have to try and beat 31!!!!
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  6. DAM LCM Meet Day 2: The 1500

    If you don't care about my 1500, skip to the WTF moment at the end. Real life comedy.

    The meet
    : It was a challenge to force myself out of bed this morning. 7am warm up is not all that early for me, but a couple more hours of sleep would have been nice.

    Did 200 to loosen up, then a few 100s on 2:00 to figure out where I wanted my pace today. 1:26 was comfortable so that is what I wanted to go out in. By the end of warm up I was feeling decent. The first 50 was uncomfortable

    This year I didn't have Bobby on my right, I had Eney Jones. I reminded myself that her pace was about 14 seconds faster than mine according to the entry times.

    The race went about how you would expect, swim swim swim swim swim ... swim swim flip turn, repeat. There was a STRONG couple of jets that pushed me quite hard into the lane line, and the first couple laps I fought to stay in the middle of the lane. After about 200 of this nonsense I realized I should just swim as far from the jets as I can. I was in lane 2 and a little old lady was getting blown around in lane 1.

    About the last 500 I picked up the pace and at the 100 started kicking The timer said my splits were very consistent. Based on his expert opinion and my time, I imagine I went out a little slow with 27s before settling into 26s early to mid race and holding that until the last 500 when it probably dropped to 24s. The last 100 was probably sub 1:20. I don't have the official time or the splits and probably won't for a few weeks, but the time from the timer was 21:16, and that is good enough for me.

    Sunday morning is much better than Friday evening for a 1500. I felt SO much better this time around swimming in the cool morning pool instead of one that has baked in the sun all afternoon. I think the turn out was about the same as last year.

    I could probably have broken 21 today if I had spent more time on pacing. It is very likely that I could have held 1:24s the entire race without dying, but I am not willing to devote the practice time to the 1500.

    Eney and Bobby (Patten) were both entered with 18 lows and I don't think either went close, but probably 19 low to 19 mid. They only lapped me once, so I was very happy about that.

    Post meet nutrition: Yesterday I had 2 endurolytes, 2 liters of Smart Water, 1 16oz gatorade, a pure sport packet and lots of salty frozen pizza, plus lots of water. This worked great. I didn't get that horrible headache that I usually get after swim meets, just achy and tired body. Thanks Geek, the endurolytes helped, but what helped more was knowing that my main problem was not getting enough electrolytes after meets. In general, I eat a very low salt diet and drink LOTS of water, so a swim meet has probably always squeezed all the electrolytes out of me. And thanks to Fort and Ande for the original Smart Water idea as it has been a much more effective method of rehydrating at meets.

    WTF moment: The meet was on SMU campus, and I was parked next to one of the stadiums and there was a cheer leading camp further down in the empty parking lot practicing. So I see there is something on my trunk, and as I get closer, I see that it is hair. Now I don't know anything about fake hair, but it didn't look like a wig, so I guess extensions? A weave? I don't even know what those would look like. And why on my trunk? My car isn't clean, and it is a dark blue so it shows dirt great. The sidewalk looked cleaner than my trunk. I looked over at the cheer coach and she starts to apologize, so I pick up the hair and walk over to her and hand it over. I am sure the look on my face was quite entertaining. "I'm sorry, is this your hair?" WTF was that girl thinking just leaving her hair laying around on a random person's dirty car. The cheer coach looked like she was having trouble not laughing, but did say she would return the hair to the right girl.

    Medicine Woman laughed so hard on the drive home she was crying. I was pretty much in shock, and still kinda am.

    Updated June 27th, 2010 at 01:31 PM by qbrain

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  7. Saturday, 6/26/10

    by , June 27th, 2010 at 08:59 AM (A comfort swimmer's guide to easy swimming)
    This weekend is our Elko High Altitude Invitational Meet. Since I'm an official I never get to swim this meet even though its the only meet I wouldn't have to travel for. But that's ok, its for the kids. I did manage to get in the water for about 45 minutes after the last event and here's what I did.

    SCM dodging kids

    Warm up
    300 free and back
    3 x 100/1:50 Build (ave 1:27 )
    4 x 50/1:10 desc. (went 42->39)
    4 x 25/40 Strong (around 17)

    Kick set
    4 x 100/3:00
    Strong Efforts
    (did these as 50 free w/board then 50 on back times were 2:10-15)

    Swim
    12 x 50/1:30 smooth
    Work on Stroke Tempo while swimming Smooth
    Fast & Tight Turns
    (did 1-8 free at around 38, 9-12 back at around 45)

    Cool down
    100 easy

    Total: 2000 meters
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  8. Middlebury meet days 1 and 2

    I came up to Middlebury on Thursday and swam the first two days of the NE LCM champs on Friday and Saturday. The theme for this meet so far seems to be negative splitting—I managed to do that on 4 of the first 5 events I swam. That was probably a good strategy for the 800 FR, but it’s a bizarre result for the 400 IM. Here’s the rundown on my events so far (The 800 was on Friday, everything else was on Saturday):

    800 FR: 11:30.16 (5:46.89, 5:43.27)
    My splits by 100 were 1:22.8, 1:28.3, 1:28.6, 1:28.1, 1:26.5, 1:26.6, 1:26.6, 1:22.6. My stroke cadence felt really good all the way through this race, and my turns felt strong and coherent. My hope was to go around 12 minutes (I put in a seed time significantly above that), so I was thrilled with my time. I have no idea how I can put a 1:22 on the end of a 800 at a meet when I struggle to do a single 100 at that pace in workout with lots of rest beforehand, but I’m glad it seems to work that way.

    200 FL: 3:11.19 (1:36.09, 1:35.10)
    On the first 50 of this swim I really felt out of breath. I worried that I was going out too fast, and kept trying to go slower, but then I realized I was not exhaling enough. Once I fixed that—about at my first turn—everything felt good. This was actually a pretty comfortable race.

    100 BK: 1:19.79 (39.28, 40.51)
    This was probably my best race so far. My backstroke is feeling good.

    400 IM: 6:22.99 (1:35.67, 1:37.97, 1:49.47, 1:19.92)
    Yep, I had a lot left on that freestyle.

    200 BR: 3:29.55 (1:45.78, 1:43.77)
    My 50 splits were 50.0, 55.8, 53.3, 50.5. I backed off the 2nd 50 too much—I’ve only swum this event once before and was afraid of taking it out too fast. (It was the same story on 200 FL). My stroke actually felt smoother as I increased my cadence on the 3rd and 4th 50s.

    Tomorrow I’m swimming 200 BK, 100 FL, 200 FR, and 100 BR.

    This has been such a fun meet so far. The pool is gorgeous and full of light, and it’s one of the friendliest meets I’ve ever been to. I’ve stayed really happy and blissful all day at the pool, and am excited to get to swim every time I get up behind the blocks. And it’s really a relief to race in a proper length pool—hurray for long course!

    Leading into the meet I did a clinic with Bill Boomer, which was really amazing. Kudos to the Middlebury folks for arranging his clinic! I’ll post more about it in coming days. I also did a personal session with him today, and instead of working on swimming we mostly worked on sinking! It turns out I have breathing issues in the water (I kind of knew that already), and need to work on getting myself to believe that it’s ok to breathe out when I'm in the water, instead of hoarding all my air because I’m scared I won’t get to breathe in any more of it. Breathing out enough to allow myself to sink to the bottom of the pool is a challenge.
  9. Saturday, June 26

    by , June 26th, 2010 at 06:00 PM (Elise's Fitness Fun)
    Hit the road about 11:30 and did a 16.3 mile bike ride as follows: 6.3 miles easy, 6.3 miles hard, 3.7 miles easy. On the first easy part, averaged 17.1 mph. On hard part, averaged 20.1 mph. Didn't keep track of what I averaged on last easy part, but needless to say, it was very easy.

    Immediately after the ride, I did a very easy 1 mile run at a 9 minute per mile pace. It was scorching by this time, so I was moving pretty slow.

    Saw a really good website the other day on how to not get hit by cars while on your bike. I really made sure to be mindful of some of the tips today, especially with regards to cars entering the main road from a side street. The tips are great and can be seen at http://bicyclesafe.com/
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  10. 5K Postal

    by , June 26th, 2010 at 03:32 PM (Adventures in Swimming)
    We had 4 swimmers do the 5k this morning.
    Number 5 (Evan) did a test run of 5 x 1000
    He's gonna do the real one Sunday Morning.

    Congrats to

    Terri, Stephanie, Sully and Todd.
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  11. DAM LCM Meet Day 1

    The meet started at 8:30 and I was done with all 5 events by 10:30. Don't worry, people I just met made fun of me for my choice to swim the max events in a meet that might last 3 hours.

    This pool, kinda like SMU in general, is pretty crappy. The 50s are hand timed because there is only one set of blocks and one set of pads. So my 50 times could be quite off.

    My times:
    50 back 36.76
    200 free 1:07.12/2:21.99
    100 back 1:23.06
    100 free 1:02.90
    50 free 27.07

    I am happy with the free times and a little disappointed in the back times. Analysis by event:

    - My 50 back was faster last year at this same meet by about a second, so I don't know what happened there.
    - The 100 back time is pretty atrocious. 2x50+ 10 seconds? It did feel like my legs were low during both races so I might have just had bad body position. I need to figure it out or not swim it at Zones.
    - The 200 free was only about 10 minutes after the 50 back. I think 1:07 low is fine and I should be able to come back in a 1:10 high at Zones. I went out ahead of the #1 seed and it was a good race until the final turn. He picked it up a notch and I died. Very painful race at the end, but I blame most of that on the 50 back 10 minutes before.
    - The 100 free was fine at that point in the meet. I beat two people that I did not expect to beat in the race and I expect to be a bit faster at Zones just because it will not be my 4th race in 90 minutes.
    - The 50 free was last and actually had the most time between it and the 100 free. I don't think this was critical but I do think it helped that I had felt like I had actually caught my breath before I had to swim again. 27.07 beat last years 50 free time by almost half a second. Last year I wore legskins and this year I wore endurance briefs. Of course, there were no touch pads, so when I get to Zones and go 2 seconds slower in a faster pool, I will know what really happened. This time converts to a little more than a quarter second off my lifetime best scy. I am pretty sure this means that I am a better lcm swimmer than scy

    I beat Mark Glass, who is a local guy a little older than me that has been kicking my *** in the sprints pretty much since his wife taught him how to swim. Beat him in both the 50 and the 100. Nice guy, to day was the first day I actually talked to him.

    This is the first masters meet where I had several really good races, the 50 and 100 with Mark next to me and the 200 with a younger guy I don't know.

    Overall, I am very happy with the meet. The two ways I know how to get to the pool will be blocked tomorrow, one for Church and the other for construction, so I have no idea how I am going to get to the 1500. I do want to see what kind of time I can go, but then again, it is a really boring race.
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  12. Sat Jun 26th 2010

    by , June 26th, 2010 at 02:16 PM (Ande's Swimming Blog)
    Sat Jun 26th 2010

    weighed 214

    Subscribe to Ande's Swimming Blog


    scy
    chris Coached
    7:30 to 9:00
    Austin UT Swim Center diving well
    swam with larry marcio & jon
    wore b 70 jammer

    WARM UP
    500
    400
    300
    200
    100


    MAIN SET LCM

    ASSIGNED: 40 X 100 IN GROUPS OF 10 ON VARIOUS INTERVALS, WITH AN EASY 50 BETWEEN EACH ROUND

    DID: ROUND 1 ON 1:15
    JUST DIDN'T FEEL GREAT
    POOL WAS WARM, STRUGGLED TO MAKE 1:15'S
    ROUND 2 ON 1:15, SKIPPED A 50
    ROUND 3 SWAM 50 50'S & 5 100'S
    ROUND 4 SKIPPED IT

    SO THIS TURNED OUT BEING A RECOVERY WORK OUT, NO PRACTICE TOMORROW
    RESTING UP FOR MONDAY, WHERE I'LL PUT IN MY FINAL WEEK OF HARD WORK BEFORE I REST FOR SR CIR & ZONES

    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX
    entered:
    Fri
    8 50 Freestyle,
    Sat
    20 100 Butterfly,
    22 50 backstroke,
    Sun
    28 200 Individual Medley
    50 breastroke, &
    50 butterfly


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel
    Categories
    Swim Workouts
  13. LCM Saturday

    by , June 26th, 2010 at 08:16 AM (Adventures in Swimming)
    Coaching the SHARKS Today

    This is our 1st LCM workout.

    Warm Up:
    4 X 200 SKIP ~ DRILL THE IM (800)


    2 X 50 SWIM EZ/NOT AS EASY :15 R
    1 X 100 SWIM SAME AS 50'S (200/1000)
    :30 R
    4 X 50 SWIM DESC 2 NAE/2 MOD :15 R
    2 X 100 SWIM SAME AS 50'S :20 R
    1 X 200 SWIM 100'S (600/1600)
    :60 R
    6 X 50 SWIM DESCEND X 2'S START AT MOD :15 R
    3 X 100 SWIM DESCEND :20 R
    1 X 300 RECOVERY (900/2500)
    :60 R
    4 X 50 KICK CHOICE :15 R
    2 X 100 SWIM CHOICE :20 R
    1 X 200 SWIM CHOICE (600/3100)
    :60 R
    2 X 50 EZ :15 R
    Extra Rest (if you want) make this last one a good one
    1 X 100 WYHL (Whatever You Have Left) (200/3300)

    EXTRA STUFF
    FLOATY TIME
    1 X 500 PULL / SWIM FOCUS ON 1 PROBLEM AREA
    (500/3800)
    1 X 100 60 KICK WORK UW ~ 40 EZ SWIM (4 x IM Order)
    (400/4200)
    4200 METERS = 4593 YDS
    WARM DOWN

    Updated June 26th, 2010 at 03:07 PM by Bo Martin

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  14. 6/25/10 workout

    I was able to swim yesterday so wanted to try and get in the pool this evening. I was off work today but at the Ohio State baseball championship tournament. He had a 9am game, what a game it was. Down 4 going into last inning we scored 4 to tie it up. Then what they do in extra innings is called texas shootout, where each team starts out with runners on 1st and 2nd. Other team scored 5 runs (ouch) before we got the 3 outs. What did we do, scored 6 to win it! Was an amazing game to watch, was a slugfest and the kids never gave up!

    25yard pool
    Warmup
    500 whatever
    5x100 @ 1:20 decend 1:08, 1:06, 1:04, 1:02, 1:00
    10x50's @50 with fins, 25 kick on back, 25 catch up drill free

    Main Sets:
    10x25's fly @ 30 with paddles and pull buoy
    10x25's fly @ 20 with paddles only

    4x100 fly @ 1:20 held 1:02's
    4x100 back @ 1:20 held 1:10's
    4x100 breast @ 1:45 held 1:20's
    4x100 free @ 1:10 held 1:02's

    10x25's @ 30 odds underwater (made all) evens easy free

    1x100 pull @ 1:45 did 1:30
    1x200 pull @ 2:30 did 2:15
    1x300 pull @ 3:30 did 3:15
    1x400 pull @ 4:30 did 4:18
    1x500 pull @ 5:25 did 5:20

    200 Warmdown

    5,500 yards
    Categories
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  15. Double FAST Fri Jun 25th 2010

    by , June 25th, 2010 at 05:23 PM (Ande's Swimming Blog)
    Double FAST Fri Jun 25th 2010
    even though my MY BACK hurt I was careful

    weighed 214

    Subscribe to Ande's Swimming Blog


    LCM
    Tyler Coached
    noon to 1:15
    Austin UT Swim Center
    swam with james fike, Brent, & DVD
    wore b 70 legs

    WARM UP
    20 min choice
    did 50's on 45 & 50


    MAIN SET LCM

    200 fr fast on 7:00
    went 2:10

    200 bk fast on 7:00
    went 2:23
    & lapped a swimmer in my lane doing breastroke, felt like my head hit her butt, near the flags on my final lap, I felt her current as I approached her & thought she might move over or swim faster

    10 x 100 fast best ave on 2:30
    from a push, did them fr bk
    did 67 to 69's couple 70's last was 66

    100 easy

    back felt better for a while


    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX
    entered:
    Fri
    8 50 Freestyle,
    Sat
    20 100 Butterfly,
    22 50 backstroke,
    Sun
    28 200 Individual Medley
    50 breastroke, &
    50 butterfly


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel
    Categories
    Swim Workouts
  16. Meet Tomorrow aka goaded by text message into blogging

    I have not been posting much because I don't feel like I have anything coherent or meaningful to say about swimming lately. Usually I feel the need to post, and it just happens to be incoherent.

    The meet tomorrow is at SMU, easily my least favorite pool. The pool is shallow and warm, and there will be precious little shade. But it is a local masters meet and I feel obligated to attend.

    Last year I wisely signed up for all the 50s. This year, I thought I would try swimming events I care about and events I want to care about which will probably result in vomiting and heat stroke. Fun!

    The line up for the meet:
    4 Male 50 M Back 0:35.85 06/26/2010
    8 Male 200 M Free 2:18.00 06/26/2010
    12 Male 100 M Back 1:17.00 06/26/2010
    16 Male 100 M Free 1:02.00 06/26/2010
    24 Male 50 M Free 0:27.49 06/26/2010
    30 Male 1500 M Free 21:57.22 06/27/2010

    The meet runs fast, so even though the events are well spaced, it is likely that I will only have 10 or 15 minutes between some of my events.

    I am not very excited about the 1500.

    Updated June 25th, 2010 at 06:19 PM by qbrain

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  17. Sarasota Y Sharks Masters 5:30 AM Workout -06/28/10

    by , June 25th, 2010 at 01:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 100 1:45
    4 X 50 1:00
    1 X 200 3:20
    4 X 50 :55
    1 X 300 4:45
    4 X 50 :50

    3 X 100 kick 2:30
    4 X 50 kick 1:15

    4 X 100 free 1:40
    Three times through with a break between rounds.
    Swim each round: 3 moderate #4 @ 100%.

    12 X 50 1:20
    odd; free
    even: stroke
    #4-8-12 are fast

    WARM DOWN: 4 X 50 easy 1:00

    3700M
    Categories
    Swim Workouts
  18. Friday, 6/25/10

    by , June 25th, 2010 at 11:55 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    A taste of distance training

    1 x 400 Swim free
    1 x 200 Kick rev IM
    3 x 50/1:00 ds 3
    (went 44-42-39)
    3 x 50/50 strong
    went (41-42-43)

    Main Set:
    Distance Free
    Swim the following set 2 times:
    1 x 400/30sr
    (#1 6:20, #2 6:25)
    4 x 100/1:40 500 pace
    (kept these between 1:28 and 1:31 both rounds)

    Swim with fins:
    6 x 100/1:40
    (with zoomers, ave 1:30)

    Cool Down
    200 easy free and back

    Total: 3300 meters
    Categories
    Uncategorized
  19. A cup of coffee would kill me....

    So I've not always been the most active and healthy person as I am now, but I've blogged about that before.

    So I'm going to step out in front and say that Good (or at least Dedicated) Computer Programmers live like rockstars. Much in the same sense that we stay up late, get up early, abuse our bodies with massive amounts of energy enhancing drugs, and have no business being classified with "normal" people.

    Working on a high profile project for my company, many of us were putting in between 90-100 hours per week. 6-7 day work weeks were not abnormal and sleep was a luxury not afforded to many of us. The glorious thing about this is we're all salaried.

    During that time, I found I could survive on 4 low carb monsters a day. I wouldn't even need to eat. I did drop a LOT of weight, and I got so used to the constant caffeine buzz I wouldn't even be shaky anymore. I could sleep 2-3 hours, shower and be ready to roll again the minute I got into work.

    I remember one night going home for Christmas, I drank at least 10-12 Red Bulls on my way back from Chicago to Iowa. I was up for 2.5 days straight and then ended up sleeping for about 36 straight hours.

    On New Years Day, I had already quit the monster/red bull rush. I would have the occasional rum and coke, but that was it. Apparently the damage had already been done. I was drinking my rum and coke - watching the parade with my friends and suddenly, my heart started fluttering like crazy. After about a half hour it chilled.

    This continued for about a week, until I finally quit drinking both alcohol and caffeine. I went to see a doctor, and we found out I had suffered from a caffeine poisoning, and was pretty much going to be "allergic" to caffeine for the rest of my life.

    Occasionally - because I obviously am stupid - I like to test the waters and see if I can eat that chocolate bar, or sip on that coffee. As expected it almost never goes well. I usually have to lay down and let my heart rate return back to normal before I can do normal things like walk around.

    So - LFMF (Learn From My Fail) as the internet has so wonderfully put it these days. Caffeine may be a lifesaver some mornings, but it can lead to some seriously miserable nights.
  20. FAST Fri Jun 25th 2010 HURT MY BACK

    by , June 25th, 2010 at 10:04 AM (Ande's Swimming Blog)
    FAST Fri Jun 25th 2010 HURT MY BACK

    weighed 215

    Subscribe to Ande's Swimming Blog


    LCM
    Whitney Coached
    6:30 to 8:00
    Austin UT Swim Center
    swam with tyler, Todd, doug, nate, & larry
    wore b 70 jammer

    WARM UP
    20 min choice
    did 50's on 45 & 50


    MAIN SET LCM

    200 fr fast on 7:00
    went 2:13

    200 bk fast on 7:00
    went 2:21

    10 x 100 fast best ave on 2:30
    started diving them
    1) 64
    2) 65
    3) 64
    4) 65
    5) 66 I WAS STARTING TO FEEL FATIGUED & WHEN i DOVE ON THIS ONE I WRETCHED MY BACK IN THE AIR (NOT SURE WHAT I DID, MAYBE ARCHED MY BACK OR POPPED MY LEGS & JUST STRAINED SOMETHING, IT HURTS & IS STILL TENDER AS I WRITE NOW)
    WHICH ALWAYS MAKES ME NERVOUS,
    I HAD TERRIBLE BACK PAIN PROBLEMS IN COLLEGE STARTING IN LATE SUMMER AFTER MY FRESHMAN YEAR
    WITH MY 20 / 20 HINDSIGHT I SHOULD HAVE JUST PUSHED ALL THESE
    SO I STOPPED DIVING THE NEXT FEW & STOPPED DOLPHIN KICKING, & SLOWED DOWN MY PACE
    6) 69
    7)68
    8) 71
    9) 68
    10) DOVE IT & WENT 61

    MOVE TO DIVING WELL

    ASSIGNED A COUPLE LONG SWIMS
    I JUST SWAM EASY THEN DID

    5 X 100 BR KICK WITH NO BOARD
    WENT 1:20'S

    I PLANNED ON DOING A DOUBLE TODAY BUT I'M WORRIED ABOUT MY BACK
    FOR NOW IT JUST HURTS WHEN I GET IN CERTAIN POSITIONS


    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX
    entered:
    Fri
    8 50 Freestyle,
    Sat
    20 100 Butterfly,
    22 50 backstroke,
    Sun
    28 200 Individual Medley
    50 breastroke, &
    50 butterfly


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel
    Categories
    Swim Workouts