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  1. Nationals Day 3 (Day 2 for me)

    This morning I slept in after an excellent dinner with the AGUA crew Friday night. Since my events were slated to start at around 1 pm, I was a bit unsure about what to do about warm-ups today--early warmup would be too early to do much good, and later I was sure the pools would be too crowded to get in the type of warmup that I like to do. I ended up driving over to one of Atlanta’s public pools, in Washington Park, mid-morning to get in some laps, and that worked out well. It was a 10-lane 25 yard pool, and there were only 3 people in it. I did about 1500 yards (100 warmup, 3 x 50 desc., 3 x 50 easy, 100 easy, 100 upside-down IM). It was a nice calm time to collect myself and loosen up the kinks from yesterday before my crowded event schedule today. (I think the pool is closed on Sundays, else I would recommend it to those not swimming early events tomorrow).

    After warm-ups, I drove to the swim center, ate a bit of lunch, got my neck worked on, got my suit on, and got ready to swim. Here’s how my races went (time and comments appended in blue to pre-race goal sheet):

    200 IM
    Masters/lifetime PR: 2:25.82 (1998) (32.2, 38.9, 42.0, 32.6) (Swim rating = 85.1)
    40-44 PR: 2:31.16 (4/2009) (32.8, 38.1, 44.9, 35.3) (SR=86.2)
    2010 best: 2:32.56 (4/11) (33.3, 38.3, 45.1, 35.8) (SR=86.0)
    Time needed to beat best swim rating: 2:31.94
    Keys: easy FL, accelerate into turns, rhythm + turnover on BK, hand speed on BR, kick on FR
    Time: 2:27.06 (33.16, 36.60, 43.05, 34.16)
    Comments: This is the race I wanted to swim. I’m thrilled with the time, which is my best since several age groups ago. I thought after yesterday’s 200 BK that my IM had no chance of beating my BK time, but I got within spitting distance of it. This time converts to a swim rating of 89.2, which is by far my best ever in scy for this event.

    100 FR
    Masters PR: 58.07 (27.78) (2002) (Swim rating = 86.7)
    Lifetime best: 57.53 (1981)
    40-44 PR and 2010 best: 59.56 (28.94) (3/2010) (SR=87.4)
    Time needed to beat best swim rating: 59.52
    Goal: I’d be thrilled to go under a minute again.
    Keys: happy and relaxed off blocks, accelerate 2nd length into turn, kick on 3rd length, push turnover and kick on last 25
    Time: 59.97 (28.82, 31.15) (SR=86.8)
    Comments: I was indeed thrilled to see a 59 by my lane again. I was also left not quite sure what to make of this swim. I felt out of breath from the git-go, and breathed every stroke the whole way even though I kept telling myself not to—it was like I was not really in control of what my body was doing. Maybe I was hyperventilating before I got in the water, or maybe just really exhausted by the time this race came around—I’m not sure why my body was reacting the way it did. Aside from the breathing issue, I felt I executed my keys well—decent turns, strong finish, good pacing. I was a little sad not to get a season PR from this one, but I feel like this was the swim I had in me today, and that I did a good job of staying with the swim under not-ideal conditions.

    50 BK
    Masters/lifetime PR: 30.70 (2001) (SR=85.8)
    40-44 PR: 31.35 (3/08) (SR=87.3)
    2010 best: 31.62 (March) (SR=87.6)
    Time needed to beat best swim rating: 31.58
    Keys: explosive start, push turnover, accelerate into walls, kickickick
    Time: 31.45 (SR=88.1)
    Comments: I hit all my keys on this one and was happy with the swim. I kind of hoped I might have a break-out swim on this one and go under :30, but that didn’t happen. I do feel like I swam the best race I had in me today, and that’s what I was ultimately looking to do.

    So I ended up 5 of 6 on bettering my best-ever ratings in each event. This was a really successful nationals for me, and a really fun and amazing one as well. Friday I think I was a little overwhelmed by the venue and the crowdedness of things; today I made a point of looking around when I was behind the blocks and just taking in the fact that I was here swimming in the 96 Olympic pool at an event that had drawn so many other people who love swimming, and feeling really amazed and grateful at getting to have that experience.

    I also saw a bunch of really astounding swims—the men’s 100 FR especially just seemed to produce one amazing time after another. And some of my teammates had some breakthrough swims that were great to see. I also got to catch up with my Florida coach and training buddies, which was really nice.

    And I did wear my flower cap in the warmdown pool a couple of times today, and found out that I should have been doing that earlier. People really are nicer when you’re wearing a flower cap. They stop and smile and say things like, “Oh no, you go on ahead.” Plus, I met a women who was going to have a whole relay swim with flower caps today. I somehow missed seeing them swim, but hope other people did and cheered them on—it apparently included 3 new masters swimmers doing their first meet together.

    Tomorrow I’m swimming a morning relay as my farewell to this wonderful pool and event, then driving to the airport to fly home. Delta, please please get me home in time for dinner!

    One other thing: The natatorium has a vending machine that sells goggles and swim caps. Pretty cool!
  2. Nationals - 50 fly/50 back

    by , May 22nd, 2010 at 08:34 PM (Elise's Fitness Fun)
    Some great races today! Got to watch Rich Abrahams set a new record in the 65-69 age-group in the 100 free with a 49! Also got to see Rowdy Gaines do a 46.9 in the 100 free. Totally awesome swims. I missed Brunelli's 42 in the 100 free though. What a spectacular swim that must have been!

    Swam my 50 fly in the Pro I used at Athens, Georgia last summer. My theory was that the B-70 was too consticting for my stroke. I used the B-70 on the 200 back yesterday, so it obviously worked well for back. I decided, however, to stick with my plan of going with the Pro. It worked well. Took over a second off my 50 time that I swam at Auburn in the B-70. My time of 28.81 got me eighth place which was another pleasant surprise. My time was not a masters best, but was the best I've done since 2003.

    Decided to skip the 100 free today because between the 9 seconds I've cut off my times and poor sleep last night, I was worn out. Skipping the 100 free gave me a chance to go back to my room, eat a good lunch, and rest for a little while.

    Swam 50 back later today and swam in a brand new B-70 I had not broken in yet. Big mistake. At least when I raced in a B-70 for the first time at Auburn, I had done some sprints in it and worked out in it once or twice. The new B-70 I used today was so tight I felt like I could barely move on my backstroke. Also, it wouldn't surprise me at all if I have gained 5 pounds since I got here with all the good food I've been eating when we go out at night. No surprise the suit was way too tight. Ended up going 32.02 which is .25 of a second slower than what I did at Auburn.

    I'm afraid my lack of a good swimming base is starting to become apparent. When I signed up, I debated not doing any events on Sunday, but since my friend that I am rooming with was going to, I figured I'd go ahead and enter. I'm slated to do the 100 back and 50 free. These events are back-to-back with just one hour in between. I'd really like to get a decent freestyle swim in at this meet, so if I'm super tired when I get up tomorrow, I may end up just doing the 50 free. Not sure whether to use the old B-70 or the Pro on the 50 free.

    It has been great to be able to come to this meet, see some friends, and meet some new folks. I feel pretty blessed to be in good health and able to swim well. It is also a blessing that my immediate family members are in good health and that they have been so supportive of my racing in this meet!

    Since I may be only swimming one event tomorrow, hoping to be able to visit with other swimmers more and cheer them on!

    Updated May 22nd, 2010 at 08:53 PM by elise526

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  3. FRI May 21 NATS Day 1

    by , May 21st, 2010 at 09:39 PM (Ande's Swimming Blog)
    FRI May 21 NATS Day 1

    2010 NATS

    Atlanta

    50 BR
    went 27.40
    which surprised me
    last year I went 28.6
    got 3rd

    100 fl
    went 52.30
    best time this season
    but got third
    my 2nd cousin mark michael went went 52.29
    Dave sims went 50.7 ish

    4 x 50 mixed relay
    swam anchor did not feel real snappy

    ~ ~ ~ ~ ~

    forgot to blog Wed & thu

    Wed May 19th
    AZ scottsdale westin
    swam AM & at noon easy

    Thu May 20th
    Austin
    swim center
    arrived late
    did 500 in well SCY easy with todd & tyler
    600 LCM easy
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  4. Nationals Friday - I bow down

    Paul Wolf beat me fair and square. I am happy because we both swam great times, but he did win the gridge and I bow down to him in my shame. LW said I should have titled this post "Who's afraid of the big bad wolf? Me."


    A quick recap of my 200. I went a 1:58.78, which is a little better than 2 seconds faster than I went in December. Because I injured my ribs in January and went to Asia in April, I have only trained about 10 weeks total this year, so I expected to be a little short on the endurance side of things. Splits were going very well until the 4th 50, when I really started to tighten up. I split 27.6, 29.4, 29.9, 31.7. The last 50 was quite painful, but the first 150 was split about right, I just lacked the endurance to finish a 200 right now.

    Paul went a 1:57, and split it almost ideally. He was out in a 25 mid and came home in a 32 mid. He told me after the race that he really enjoyed the last 50 more than just about anything he can remember doing, and really wished we had gridged a 500.

    I needed to break 2:00.09 to make the USAS A cut, and with the help of Speedo, I should have an A time in the 200 free now added to the SWIMS database soon.

    Watched Chris Stevenson's 200 back. Yep, faster than my 200 free

    The meet is BIG. Met lots of people from the forums, and watched even more forumites swim. But it is a crowd and there are people I know are at the meet that I never saw and more people that I saw but didn't have a chance to talk to.

    Wore a Tyr Fusion 2, which is a FINA 2010 legal suit, today. Tomorrow I think will wear legskins (500 free and 100 free). No real expectations for my swims tomorrow, just here to have fun. Hopefully my 500 and 100 will be in the same pool, and the 500 will set me up for better turns on the 100.
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  5. Nationals/200 back

    by , May 21st, 2010 at 05:44 PM (Elise's Fitness Fun)
    Really having a great time visiting with folks at Nationals. Everybody is so nice and encouraging. Aquageek gave me a really cool swim cap from MAC. What a super guy! Have really enjoyed chatting with the Fort, Qbrain, Medicine Woman, Lisa Groves, Speedo, and Swimstud. Got to meet Pwolfe, Chris S., Dana B., and Michelle Kagy-Swartz, just to name a few, and they are super nice!

    Got my first race of Nationals, 200 back, done today. I was a nervous wreck beforehand as I always am before my first event of a meet. Had no idea what to expect and tried to remain as positive as possible about the race. Every now and then the committee in my head would try to remind me that I was nuts for entering this race with 10,000 yards a week as my base. Also, this was going to be only the second time I had done the race in the last six years. The first time since early 2004 that I did this race was at Auburn this past February. I used this time at Auburn as my seed time (2:33). I almost wondered if I could do that time as I had done such a drastic taper for Nationals. In the end, I reminded myself no matter how I did, it really didn't matter. Just the fact that I am here and able to swim the event is a blessing.

    My goal was to win my heat and pehaps break 2:30. I had decided that no matter where I was, I was going to start to really turn it on the last 75. When I jumped in, the water felt cold and somewhat shocked my system. I could feel the start of an asthma attack coming on. Made myself remain calm. I became acutely aware of how tight my suit was on the second 50 and how my breathing was not going well. Reminded myself to hang on and focused on my breathing. Was able to gather myself together and start to turn it on at the last 75. I could see Tracy Bachmann next to me in lane 6 was winning the heat. I really tried to catch up to her a little on the last 50 so that I could win the heat. Couldn't catch her, but was stunned when I looked up at the clock and saw a 2:25.60.

    The time was a masters best and placed me much higher than I thought possible - 8th. I'm so excited about this that if I do poorly in my other events, I'll still be super happy.

    Below are my splits. Pretty happy with these.

    34.65 1:11.90 (37.25)
    1:49.23 (37.33) 2:25.60 (36.37)
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  6. My first day at nats

    I had an amusing first day in Atlanta. I arrived early (in an impressive thunder and lightning storm) and got in a good warmup—it wasn’t too crowded, and I was glad for that. I was glad to have gotten in some starts at the 30-minute session yesterday, as the line for starts seemed very long.

    Then it was time to swim. Here’s how my events went (today's time and comments appended to my pre-meet event goal sheets):

    400 IM
    Masters/Lifetime PR: 5:13.51 (1999) (1:12.9, 1:22.8, 1:26.1, 1:11.7) (84.4 swim rating)
    40-44 PR: 5:20.62 (4/2006) (1:17.8, 1:20.2, 1:31.6, 1:10.9) (SR=85.3)
    2010 best: 5:33.43 (January) (1:17.3, 1:24.6, 1:36.4, 1:15.1) (SR=84.1)
    Time needed to beat best swim rating: 5:28.47
    Other goals: a well-paced race
    Keys: relaxed FL, establish rhythm on BK, head down on BR, exuberant FR, accelerate into walls on all strokes.
    Time: 5:19.01 (1:13.32, 1:19.17, 1:32.03, 1:14.49)
    Comments: I felt really nervous about this swim. I think I got too excited and went out too hard on the fly. The only time I swam 100 FL this season, I went 1:11.5, so I probably need an opening fly split more than 2 seconds slower than that. My legs felt dead the rest of the race, and I suffered. I didn’t do a good job of thinking about my keys because I was hurting too much. I was scared to look at the clock after, but when I did I was thrilled. I was hoping to go under 5:30, and secretly thinking I might have an outside shot of under 5:25, but I never imagined I’d break 5:20. So, I got a 40-44 PR and a best ever swim rating (87.9) in my first swim! I still think that better splitting might produce an even better swim, so that’s an exciting thought for future scy seasons.

    50 BR
    Masters/lifetime PR: 34.08 (2000) (87.1 swim rating)
    40-44 PR: 34.83 (3/2006) (SR=87.0)
    2010 best: 35.52 (3/21) (SR=86.8)
    Time needed to beat best swim rating: 35.38
    Other goals: <35?, good turn
    Keys: build into fast turnover on first few strokes; head down; coherent, powerful turn
    Time: 34.12
    Comments: I was really excited about swimming this event—the timers were laughing at me because I was so eager to get in the water. I felt I executed my keys well, and my time was a lifetime second-best, just .04 off my best from 2000. I also picked up a swim rating PR with a 90.3—I’m not sure how many ratings over 90 I’ve ever gotten in scy. Maybe the key to blissy swimming is to just swim 50s—this race was all fun.

    200 BK
    Masters/lifetime PR (and coolest-ever splits): 2:26.52 (2002) (35.10, 37.14, 37.14, 37.14) (SR=83.4)
    Best swim rating: 2:31.30 in 2009 (SR=84.7)
    40-44 PR: 2:30.07 (2007) (SR=84.2)
    2010 best: NT
    Time needed to beat best swim rating: 2:32.34
    Goals: <2:30, a well-paced swim
    Keys: still head; think rotation on 1st 3 strokes off each wall, then push turnover; accelerate into walls
    Time: 2:26.27 (35.33, 37.33, 37.07, 36.54)
    Comments: I was really happy with this swim. That time is a lifetime best for me (just beating out my time from 2002), and I executed most things well (the start was conservative because I was worried about slipping, and my first turn was too close to the bulkhead, but everything else seemed good to me.) My swim rating on this one was 88.3.

    So, three 40-44 PRs, 1 lifetime PR, and 3 best scy swim ratings. It was a successful swimming day.

    I also had a lot of fun at the meet—got to hang out with teammates from past and present, and see some folks from faraway who I never see except at big meets. There were some really impressive swims and races going in—with 2 10-lane pools going at once, it seems a bit like a track meet where there’s always something good to watch.

    I got a neck treatment from our team’s trainer (yes, we have one here!) once I was done for the day, so I’m feeling good despite swimming a lot today. Tomorrow if I’m not swimming a morning relay I may go warm up elsewhere before driving over to the meet, since my first event (200 IM) doesn’t start until later in the session.

    Congrats to everyone who swam today, and good luck tomorrow!
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  7. Boring Thursday

    by , May 21st, 2010 at 11:49 AM (Swimming, Life, and Other Stuff!)
    **500 Warm-up Swim
    **10 X 300 Free on 5:00

    3,500 short course meters

    10K Training is a little monotonous I'd say! To make it interesting I did every 3rd swim with paddles and buoy.

    Good Luck to all you swimmers in Atlanta! I can't wait to hear your stories and see videos and pics!!!!
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  8. May 20, 2010 Workout

    by , May 21st, 2010 at 12:00 AM (Swim like an Orca, but faster !)
    Aquasol
    Sunny, cold windy

    Warm
    100FR, 200FR, 200IM drill, 100P, 100K
    4x4's
    4x100 Fly on 2:30 (1:32-1:40) Ouch!
    4X100BK on 2:00 (1:30's)
    4x100 BR on 2:00 (1:40's)
    4x100FR on 1:40 (1:17-1:20)
    200IM's
    2x200 IM on 4:00
    Kick (cramps, did last 2 pull)
    1x200 K
    2x200 P
    100 Cool
    3000 SCY

    There was some sprints I could have done at the end, however my calf's were cramping, and arms were falling off.
    But, the water was perfect and I really enjoyed the pain (not) and completing some 100 fly's , however had to dice up the last 2 with swim/drill.
    I really love the 100 and 200 IM, I enjoy the transitioning and just gotta get the BR to cooperate, its holding up production!

    The morning was the usual pilates /dry land routine.
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  9. Not a bad first day at Nat's

    by , May 20th, 2010 at 06:04 PM (Mixing it up this year)
    Just snuck into 10th place in the 1650 Free with a 21:50.37. Only 4 seconds off my time from last year so that is fine by me.

    I am hoping to get my sprints back so this ok. Would like a colder pool but then I really like to compete in 78 degree water.

    Total yardage Wed - 2000 yards and Thurs 3150 yards

    Next up short stuff
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  10. Atlanta, May 20

    by , May 20th, 2010 at 05:39 PM (The FAF AFAP Digest)
    I had an easy trip to Atlanta on a flight with my teammate Barb and Jazzy. Jazz was very psyched to learn that Speedo had procured him a LZR for his upcoming grueling 200 free.

    We headed straight from the airport to the pool. Got there with sufficient time to check in, register our relays and swim for 30 minutes in the competition pool. The pool is sweet and feels very fast. I felt pretty good in the water. My backstroke was a little funky at first, but then smoothed out. I did 2 forward starts, one good and one blah. The backstroke starts will be interesting. They've got both vertical and horizontal bars. I'm going to use the vertical ones. However, the FINA wall is somewhat slippery. I did one start with my feet placed high on the wall, but felt like I went too deep. I may try and do another start tomorrow when the day's events are over. Otherwise, I'll put my feet a bit lower.

    Off soon for dinner with friends. Then time to let 'er rip!

    I've met some new people, and hope to meet more. Hopefully no one will want to punch me like they do Geek.
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  11. Further Atlanta observations

    by , May 20th, 2010 at 02:10 PM (Elise's Fitness Fun)
    This is the fourth Nationals I've been to and have to say that it's looking like the best run I've seen yet!

    Today's observations:

    1. Located much larger locker room as qbrain mentioned. It is down the hall from the smaller one.

    2. Hospitality room is on the hallway on the way to the bigger locker room. Very good food selection and lots of tables on deck where you can sit down and eat.

    3. Glad I got the gold parking pass. The parking lot is right out the door and not crowded at all. Kind of glad I can leave lots of stuff in my car since it is so close.

    3. Got a chiropractic adjustment from a darling young man who is with Life University. The adjustment was great and it was FREE!

    4. Swam in the diving well after the adjustment - about 1,000 yards. Not overly crowded - about 3 or 4 to a lane. The water temp was warmer than competition pool which I like because I don't like to get cold when I'm warming up.

    5. Free shampoo, conditioner, and body wash provided in the locker room in the shower area! This was awesome as I forgot my shampoo.

    6. Lots of vendors and very easy to get to.

    7. Many more mesos today, both swimming in the distance events and warming-up.

    8. I actually changed in the small locker room just to see how crowded it was and it was not crowded at all! It is so close to the pool that I may stick with it afterall.

    Lots of friendly folks around. Looking forward to seeing some more tomorrow.

    Congrats to Geek for a fine swim in the 1,000! Looks like his training is paying off! Also, congrats to Kristin Aziz for breaking 20 minutes in the 1650!

    Updated May 20th, 2010 at 02:29 PM by elise526

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  12. May 19, 2010 workout

    by , May 20th, 2010 at 12:19 AM (Swim like an Orca, but faster !)
    Aquasol
    Light Drizzle - 60's (Last year it was 98)

    Warm 2x100FR 200 IM Drill

    3x300IM on 5:00 S/K/P
    1x300 BR K on 6:00
    10x50 P Fly/BK/BR 1:00
    10x50 K w/mono Fly Bk / Fly on 1:00
    8x50 IM order on 1:00
    (workout cut short, everyone was leaving early)
    100cool
    2900 scy

    Started Pilates in the morning when I first wake up (4am) about 2 weeks ago, its made a difference in my flexibility and my cervical rediculitus; base of the neck vertebrae pinching the exiting nerve. Which by the way has healed faster with the Pilates routines than the bogus physical therapy. Started going to the gym last week, mostly just to change after getting off the bus and get some dry-land in before pool time. I'm doing Assisted Pull-ups and dips and pull downs and whatever I can get in in 15-20 minutes. The gym has slowed me down a bit and made the workouts more painful, but that's the price of progress.
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  13. In Atlanta

    by , May 19th, 2010 at 09:46 PM (Elise's Fitness Fun)
    Got to the Tech pool around 4:30 today to register and do a warm-up/workout in the pool. Really glad that I got over here today as there was only one guy in my lane. After he got out, I even had the lane to myself for about 15 minutes.

    I hear tomorrow is going to be a zoo with everybody coming in to grab a swim when the pool opens up after the competition. I had not planned to swim tomorrow as I've got plans to possibly see some family and friends. I felt a little bit tight today, so I may have to go over to Emory at some point tomorrow and snag some pool time there just to avoid the crowds.

    Today, I got in about 1800 of various sets and easy swims. Part of me wanted to get my HR up, but another part of me, the super protective part, wouldn't let me get my HR up over 140. No good to leave my race in the practice pool. On the other hand, I'm hoping I won't be sluggish when I race.

    Observations:

    1. The meet planners and volunteers seem to be extremely prepared and very much on top of things.

    2. There are plenty of signs directing you where to go.

    3. Water temp was great. Very refreshing, but not too cold. Perfect for racing.

    4. Walls are flat and easy to turn on the 25/75, but hard to get out when you finish. I swam over to the side ladder to get out which I never do.

    5. Lifeguards are being very helpful.

    6. Enjoyed the music they were playing. I heard some good fifties and sixties stuff playing. Sorry Geek.

    7. Air felt good to me. Didn't have any breathing issues.

    8. Do not like the locker room. It has no benches and just a few stools. The changing area is one big area the size of a classroom. No privacy vis a vis rows of lockers at all. We will be staring at each other as we shove our bodies into our suits. I'm even considering putting on my suit in my room and leaving the straps down and unzipped. I'll throw on a pair of shorts over the suit and a t-shirt and just drive/ride over to the pool.

    9. I'v heard there may be another locker room around. May have to check this out tomorrow.

    10. I was a goof-off today in the pool compared to most in there swimming. I guess the distance types are in there. I know some that probably go nearly as fast in these types of workouts as they do in a race. In any case, I felt like a seriously lazy sprinter.

    11. Saw mainly two body types with the men and the women: ectomorphs and endomorphs. Saw very few mesos, but I guess the meso events aren't until Friday, so maybe this is why I didn't see many. I'm a meso, so kind of felt out of place.

    During my workout, there was a skinny girl in the lane next to me moving it out really fast in freestyle. I'd use her to try to get my HR up when I was doing a few 50s. To get my HR up, I even tried to remind myself that the little skinny girl should not be able to swim that fast. Alas, the overprotective side of me made me back down.

    Updated May 19th, 2010 at 09:54 PM by elise526

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  14. I just have one thing to do

    and that is to kick Paul Wolf's ass in the 200 free. Hopefully the massive amount of razor burn now covering my body will aid in that endeavor.

    I will see everyone who will be at Nationals Friday.
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  15. Wednesday, May 19, 2010

    by , May 19th, 2010 at 08:51 PM (Keepin Track 2010)
    Lots of PT today and yesterday to loosen back, hammies, hip flexors, and glutes. I sure hope the loosey goosey pays off. I am not liking the pressure I feel tonight. Try to dissipate it in a sec here.

    Dan feeling better-AWESOME!

    WU 200FR/BA mix
    KICK 100 alt FR?BA
    KICK 100 BR work wide and high heels
    4-6 x 25 BR

    4x50 FR on 1:00 build up rest 1:00
    4x50 on 1:00 BR build up

    easy 50

    8x25 (alt kick 25, easy swim 25)

    chat!

    4x25 sprints (IM order)

    150 WD
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  16. Tuesday, May 18, 2010

    by , May 19th, 2010 at 08:47 PM (Keepin Track 2010)
    Last team workout for the season:

    WU (Coach cut us short to do more as a team).
    200 mix BA/FR
    100 kick
    50 BR

    2x50 Kick work foot speed (1 FR, 1BR)

    4x25 stroke count work long on :40
    4x25 stroke count work faster hold 15-16sec on :30

    2x50 kick foot speed (1FR 1BR)

    2x4x50 FR on :45 hold average

    50 easy

    2x (50 drill on 1:30, 50 BU on 1:30, 2x25 swim hard on :45) 1st set BR 2nd set FL/BA

    relay exchanges (about 8)

    warm down and practice turns (flat walls)

    WD 100
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  17. Not in NYC

    Tuesday morning I did my 1000-yard warmup at the Y right down the street from me. Since it was before 6am, the pool was not at all crowded, but I did get to see a couple of open-water swimmers I hadn’t run across for a while (one of them training for MIMS—her yardage and mine that day were way on opposite ends of the spectrum!)

    Then I headed off to the airport—my flight was super crowded (the one an hour before to ATL had been cancelled) and about an hour late, but that’s par for the course at Laguardia. After landing in ATL, I got my luggage and car and headed off for Alabama.

    The drive from Atlanta to my hometown takes about 4 hours. The first 1.5h is on interstate, and isn’t all that interesting. The last 2+ hours, though, are on a little 2-lane state road that meanders through woods and farmland and down the main streets of a half-dozen small towns. It is a gorgeous drive, and the really amazing thing about it is that not once do I pass by a chain restaurant or store or even gas station—no McDonalds or Gaps or Walmarts in sight, and definitely no Starbucks! Except for the other occasional cars on the road, nothing I see would look out of place in the 1960s or 70s It’s pretty amazing, and makes me feel way far away from New York City very quickly. When I start passing through towns that my basketball team played back high school, I know I’m getting close to home.

    (I don’t think all the little towns I drive through have really been passed over by the modern world. It’s likely that they’re like my hometown, where Main Street is home to older local businesses, and fast food places and Walmart have congregated a bit outside of town. But it’s funny to not even see any billboards or signs for them on the state road.)

    So far my time down here has been very relaxing. Enterprise is beyond mellow. I’m visiting with my mom and aunt, aka “Thelma” and “Louise,” and they are quite a pair.

    Death and burials seem to be a theme this visit. So we’ve discussed T&L’s 20 aunts and uncles (they all have names like Buford or Condy or Mina Lee), and when and how each died (only 1 is still living, and they’re not absolutely certain about him). Today, we visited two different cemeteries in order to refresh various plastic flower arrangements. While there, we also drove verrrrry slowly through the car pathways while discussing who is buried where, what sorts of flowers look best on graves, and whether new graves should be reseeded immediately or allowed to “settle” for a few months first. This whole town is also plastered with campaign signs—for coroner. It seems that is the intriguing race this political season.

    My main swimming-related focus during my time down here is eating healthy—I’m trying to stay away from fried foods and desserts. I finally got out my B70 to show to my aunt, who loves pushing desserts on me, and she reluctantly agreed that maybe cake was not the best thing for someone hoping to fit themselves into such a garment. I was also successful in staying away from the fire ant beds in the cemeteries today, so that’s probably also a plus on the meet prep side.

    I’ll leave tomorrow morning for Atlanta. Looking forward to the meet finally starting!
    Tags: alabama
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  18. Wednesday, May 19

    by , May 19th, 2010 at 02:25 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    700 various

    4 x 25 long evil pullouts w/2 quick strokes

    4 x 25 no breather free

    100 EZ

    Total: 1000

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

    Commentary:

    I'm becoming a vacuous airhead. I missed my ART appt thinking it was at 1:30 instead of 1:00. Oh well, more time to pack and try on my suit.

    I've heard the Georgia Tech pool conditions are arctic. So I'm bringing my parka and ugg boots. My USMS fleece jacket has mysteriously disappeared.

    I'm all checked in for my flight, which I hope is on time.

    For those staying near the pool, here is the tech trolly route/schedule:

    http://www.parking.gatech.edu/info/1...lley_route.php

    I will miss my wolfpack member, Jimby. But his twin photo shopped my lovely new profile pic just in time for Nats. For recent blog readers, the pic reflects the outcome of an inane "which superhero are you?" quiz I took years ago (thanks to Stud). The quiz result for me was "The Flash -- fast, athletic and flirtatious." Hence, the use of FAF in my blog title. The AFAP, of course, stands for my penchant for going as fast as possible in workouts. Ande suggested the blog title The FAF AFAP Digest, which I have always used.

    Good luck to everyone at Nats!!!


    Events for Nationals:

    Friday:

    50 breast, 12:15 pm
    100 fly, 2:50 pm
    200 mixed free relay, 3:50 pm
    (leading off w/a split request)

    Saturday:

    200 mixed medley relay, 10:05 am
    50 fly, 11:55 am
    50 back, 3:55 pm

    Sunday:

    100 IM, 11:10 am
    100 back, 1:50 pm


    Real Time results link:

    http://www.usms.org/comp/scnats10/realtime/

    Updated May 19th, 2010 at 04:12 PM by The Fortress

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    Swim Workouts
  19. It's here!

    by , May 19th, 2010 at 12:37 AM (Elise's Fitness Fun)
    Can't believe I'll be racing in less than 72 hours! Looking forward to seeing friends and swimming in the Georgia Tech pool for the first time.

    Have been so busy tending to end-of-the year stuff with my son that I've not been able to pack or really think about the meet too much. Scary thing is that I'm hoping to get over to Atlanta at some point tomorrow. At least I have my swimsuits, caps, goggles, and towels packed. I'll be breaking in one of my B-70s at the Ga. Tech pool tomorrow just to be sure it fits o.k. Same size as the one I wore at Auburn (26), but just want to be sure it feels o.k.

    Was talking to a fellow masters swimmer in my age-group who currently holds the top time in the 100 free and she agreed with me that the Pro provides much more flexibility in the legs. For this reason, I'm wearing my Pro for the 50 fly. I felt too constricted in the B-70 when I swam it at Auburn. The Pro has 4 swims on it from the one day meet at Athens in June 2009, so it should still be good. Also, it is my good luck suit as I swam a top ten LC time in it.

    Will use my old B-70 from Auburn for the 200 back. I want to make sure I can breathe well! I'll break out the new one for my 100 free and later events.

    Got in a 1,000 yard swim today. I'm actually going to do a little bit more tomorrow when I get to the Tech pool as I will need to loosen up after the drive over there. I was a little tight today, so can tell that I will need to do decent warm-ups each day.
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  20. Nasti Tuesday

    by , May 18th, 2010 at 10:54 PM (Swimming, Life, and Other Stuff!)
    A strange workout short course meters:

    **400 Freestyle Warm-up swim
    **7 X 200 Freestyle on 3:30
    **300 Kick (I did backstroke swim)
    **13 X 100 Freestyle on 1:45
    **200 Backstroke stretch
    **300 Freestyle (extra measure)
    **I ended up with 3,700 scm

    I did a little extra after practice. I did a 175 every other 200 and a 75 every third 100 since I was getting very little rest on the interval.
    All said I hung in there pretty well.
    I think I'm getting used to extra meterage and extra practice. I'm starting to feel normal again.
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