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  1. Setting up for Fall 2011 season

    by , August 8th, 2011 at 06:56 PM (Chowmi's Blog)
    Stupid draft option! I can't figure out how to work it and then actually post. Or did I delete today's entry?

    SCM, Baylor Fitness Center
    Steve Barnicoat on deck

    300 warm up

    12 x 50 25 kick/25 free on 55

    300 pull, no lapping allowed
    (we started with 6 in the lane)

    Main Set Part I:
    10 x 100's
    3 on 1:25
    3 on 1:35
    3 on 1:20
    easy 100

    I swam as smooth as I could on the first 6, then really worked the 3 x 1:20's and held 1:12.5 on average. That was like, eyeballs rolling hard, given you have no extra rest before the fast ones.

    300 pull, no lapping allowed
    (we down to 5 lanemates at this point)

    Main Set Part II:
    10 x 50's done as:
    6 on 45
    1 easy on ???
    3 on 40 held 35 and under
    (lane finished with 4 people)

    Easy 50

    The End
    That was way more intensity and yardage than I wanted to do! But, when the lanes are completely full up, there is no option but to go blasto with everyone else. I did make a very good effort every 3rd turn. It didn't make me any slower, probably faster, but a very different feel and increased effort and concentration/discipline throughout practice. Worked every turn and every finish on the last 10 x 50's.

    In equally exciting news, yours truly had the greatest meal at Texas de Brazil. I skipped every chicken and pork option, including the sausage, in order to make room for all that beef and one gratuitious lamb chop. But it is the simple things in life that are also so enjoyable, like a bowl of white rice to clean my palate between meats! And bonus! Sitting next to Helen, I got all her FAT BITS!!!

    Updated August 8th, 2011 at 07:03 PM by chowmi

  2. Recovery, Aug. 8

    by , August 8th, 2011 at 05:49 PM (The FAF AFAP Digest)

    -- Used fins for most of it b/c of sore shoulders.

    Warm up:

    600 various

    Main Sets:

    10 x 50 single arm drill @ 1:00
    odds = fly
    evens = back

    10 x 50
    odds = 25 back shooter + 25 front scull
    evens = 25 belly shooter + 25 back scull

    10 x 50 free w/"turtles" -- the Finis PT Paddles

    8 x 100 @ 1:40
    odds = back kick
    evens = back no SDK

    8 x 25
    odds = underwater "human" drill
    evens = russian breast drill

    8 x 25 breast kick

    8 x 25 chest press fly

    Total: 3500

    ART, 30 minutes



    1. My shoulders feel petty sore and beat up from the ballistic sprinting at Nationals. I was very glad I had scheduled ART for today to help speed recovery. My chiro said nothing seemed too inflamed, just tight. I need to get back to stretching and RC exercises. Didn't do any during Nationals.

    2. I tried Chris' "turtles today. They were interesting; no opinion yet. I think they can be used for breaststroke too to promote the EVF. I can't recall if Chris has used them for backstroke ...

    3. Mr. Fort won his age group at a duathlon (run 2, bike 26, run 4) yesterday. Over 600 entrants. I couldn't believe the schwag -- t-shirt, food goodies, an award plaque and a coupon for free Sauconys running shoes.

    4. Pete McCoy video'd most of my 50 back. Thanks Pete! It was very nice to see part of it. There didn't look there was much wrong with that race, from what I could tell. I was pleased with my reaction time on the start and had the perfect depth for my SDKs.

    [nomedia=""]‪colettem 50bk‬‏ - YouTube[/nomedia]

    Post Nationals Thoughts:

    Nationals provided me some valuable feedback for my training & tapering.

    1. I dislike training SCY for LCM, and hope to avoid a repeat. I don't need to swim long course all the time, but 2x week seems like a minimum to me. 3x would be ideal. If I have another season where I am relegated to SCY for whatever reason, I likely would stick with a local meet and only do the 50s.

    2. I should have altered my now quasi standard speed based training beginning in May. If I had a do over, I would probably have done less kicking, more "best average" lactate type sets > 50 and more timed swims > 50s. A few short rest steady state sets would have been fine too, though I still not persuaded that they're strictly necessary for long course sprints. I just needed to do more hard swimming in LCM to prep properly! Even 50s require some some solid sprint endurance training. Cue Geek laugh.

    3. I overtapered, I believe. Though the BluFrog coach asked me how this could be true in light of my backstroke record. I essentially followed my pre-Albatross taper and maybe rested even more. This was probably perfectly fine for yards, but not for LCM for me. Live and learn. The taper I did for the Indy meet was more gradual and had higher yardage the second week out. I don't recall dying on 50s in Indy like I did here. Though part of that may have been the tech suit effect.

    4. Long course fly is freakin' hard. This is evidenced by the fact that almost no one swam any of the fly distances in my geezer age group at nationals. And by the fact that my abysmal swim is currently ranked #3 in my age group. I'm retiring from the 100, as I said earlier. Others have suggested that it wouldn't be quite so deathly if I trained properly for it. But I'm not sure what "properly" is for that event. And I just don't have the proper stroke mechanics for it. My fly is power oriented. I'll stick to short course 100 flys where I can kick more.

    5. I've historically been faster dolphin kicking underwater on my back than my belly. But my dolphin kick on my belly has improved this year after focusing on it more in practice and doing scads of 15 meter bursts. Last year, I was popping up sooner, especially in the 50. This year, I've taken more kicks in both the 50 and 100 in meets. And I've been kicking 15 meters on the start pretty consistently. I'm going to keep working on this during the short course season.

    6. I have to concur with Water Rat about the food at nationals, including the Gold Medal Sponsor room. I could never find any fruit! Not even a banana. And the meals were not friendly for the gluten free crowd. One day there was nothing but pasta to eat. I was grateful to have my own stash of energy and rice krispie bars.

    7. I wish the water had been clearer at nationals. It was pretty murky for a state of the art pool, which I think may also have hampered judging the finish.

    8. Jeff Commings has asked me to be on the Swimming World TV Morning Show on Wednesday. Should be fun!
    Swim Workouts , ART
  3. DOUBLE Monday Aug 8th 2011 scy

    by , August 8th, 2011 at 05:40 PM (Ande's Swimming Blog)
    DOUBLE Monday Aug 8th 2011 scy

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    noon to 1:15 dove in 12:15ish
    wore old junky blue FS pro jammer
    swam with jack
    Beside Max, Stan Bob & Beth

    missed it

    Main SET: scy

    32 x 100 fr on 1:30
    did them in sets of 8 with 1:00 breaks between

    Round 1: fr 75%
    held 1:03's & 4's

    Round 2: fr 80%
    held 2's & 3's

    Round 3: fr
    held 2's & 3's

    got 2:00 rest

    Round 4:
    assigned 8 x 100 on 1:30
    did: 100's from a dive on 1, 3, & 5 held 58's
    50 easy on 2, 4, & 6,
    skipped 7
    #8 was in heats,
    heat 2
    went 52

    50 easy
    Swim Workouts
  4. National Championships recap (for me anyway)

    by , August 8th, 2011 at 04:15 PM (Pete's swim blog)
    Wednesday: Headed south early so we could catch Dave's 1500 Swim. He did a great job and the team all went out for lunch afterwards. Checked into the hotel and then headed back to the pool for a warmup swim. Turns out the wording was a little confusing and we ended up getting there too late. We did get a couple hundred meters in the competition pool before they kicked us out.

    Thursday: Up early to go see Dave's 400. Warmed up before his 400 - big mistake. I did too much too early. Very nervous/excited about my 50 br. About 30 min before my event, I did a couple hard br 50's from the wall in the outdoor pool. Times were in the 42-43 second range. I was wondering if I would even make my seed time. Changed from my warm-up jammer to my new Yingfa and waited for the race to start.

    50 BR
    Seed time - 37.80
    Expected time - 37.00
    Race time - 37.04
    Video - [nomedia=""]‪peterm 50br‬‏ - YouTube[/nomedia]
    Lane - 7

    Had dreams of breaking 36 but after my warmup, I was very happy with 37.04. Biggest problem I had was that I was not tired after the race. I think my stroke rate was too low and decided I hold this pace for the 100br.

    Cooled down and took it easy... this was my only event for Thursday.

    Friday: Back at the pool early but not quite as early since we didn't know anyone swimming the women's 400. Not quite as nervous. Couldn't wait to get to the 100 Br and see if I could hold my stroke rate. Warm up was better timed and I was running about the same pace from a push-off as I was Wednesday.

    100 BR
    Seed time - 1:25.76
    Expected time - 1:25.00
    Race time - 1:21:51 (38.43/43.08 + 4.65)
    Video - [nomedia=""]‪peterm 100br‬‏ - YouTube[/nomedia]
    Lane - 7

    I've had pacing issues in the past on 100 br. My strategy of using a higher stroke rate seemed good until I got to the wall and turned. Then, the pain hit and I knew it wasn't going to be good. Fortunately, I had someone to chase and he was in worse shape than I was. He had a half second on me at the wall. I closed the gap but it was short by .04s. Could have split this one better and gone under 1:21 but I'm happy with how it came out. Gave me a lot of confidence for the 200br. Cooled down and started going into "freestyle mode" for the 100 fr later in the day.

    I badly estimated my freestye start time. Ended up warming up about 30 min too early... and eating too much candy way too early.

    100 FR
    Seed time - 1:07.37
    Expected time - 1:05.00
    Race time - 1:06.66 (31.93/34.73 + 2.80)
    Video - [nomedia=""]‪peterm 100fr‬‏ - YouTube[/nomedia]
    Lane - 5

    I had a sum total of one freestyle turn the whole meet and I managed to botch it. Not too badly but I was very angry with myself. Then I started feeling sick. Turns out I split it ok but I know I'm capable of doing much faster. Disappointing. Cooled down and rested up for the 200 fr relay. No warm-up for the relay.

    Men's 200 FR relay
    Race time - DQ

    Not much to say here. I was excited... too excited. Leaned forward too soon and held my toes to the block as long as I could while watching Dave reach for the wall. Seemed like an eternity. I finally closed my eyes and jumped hoping that somehow his hand made it in time. It didn't. Big letdown. We weren't in contention for a top spot but it was the last thing I wanted to do. My teammates were all good about it aside from a couple jokes. I deserved them. I beat my seed times and my freestyle relay split was really fast but heading back to the hotel was kind of a low point for the weekend.

    Saturday: With 12 hours to stew on my gaffe the previous day, I woke up looking for redemption. Got my first opportunity in the 200 IM Relay. Warmed up shorter and much smarter. 200 fr warm up and 3 easy br 50s followed by a hard 50br. 40.0! I was faster today... just had to be patient on my start.

    Men's 200 IM Relay
    Seed time - 2:15.00
    Expected time - 2:10.00 (36.5)
    Race time - 2:07.29 (36.06)
    Video - [nomedia=""]‪matt 200im men relay‬‏ - YouTube[/nomedia]
    Lane - 5

    Great start to the day. We all shattered our expectations and had great races. At a combined age of 193, we weren't competitve with the top teams but we were all very pleased with this race. I was tired after my 50 br this time.

    I laid off the candy some Saturday and went with peanuts. Timed my 200 br warm up great. Did and easy 100 fr and and easy 50 br followed by a hard 50 br with a 200 pace glide. 45 seconds... about where I wanted to be.

    200 BR
    Seed time - 3:05.42
    Expected time - 3:00.00
    Race time - 2:58.17 (41.43, 45.40, 46.10, 45.24 + 4.51)
    Video - [nomedia=""]‪peterm rogerv 200br‬‏ - YouTube[/nomedia] (start at 3:48)
    Lane - 3

    This is what I trained for all summer. I was right between two competitors seeded a bit faster than me but at about what I wanted to do in the race. Good start and I quickly got into my glide. Watched the other two take off but their stroke rate was way too high for me to match this early. Figured they would either blow me away or blow up... either way, I wasn't going to follow them. At 100m, they were both starting to look like they were in trouble. I was still strong but getting concerned that they had too much time on me. At 60m to go, I decided it was time to chase them down. Then, on the last turn... disaster... hand slipped on the wall and I got a short breath off the turn. Had to surface early but I wasn't giving up. Pulled even with lane 2 at the wall and... missed it by .04 seconds . I'm not in the least bit disappointed though. Even with the mistake, I far exceeded my expectations. Cooled down and got ready for my final event...

    50 FR
    Seed time - 31.37
    Expected time - 30.00
    Race time - 29.83
    Video - [nomedia=""]‪peterm 50fr‬‏ - YouTube[/nomedia]
    Lane - 7

    I mostly entered this so I would spend some time training for the 50 fr relay. I'm not a sprinter so this was an afterthought. Still, I wanted to do well and was feeling great after the 200br. The video looks a lot better than how I felt swimming it and I look far better than I did this winter. Good race for me and I managed to break 30 seconds. Got out and I was tired. Ready to head back home.

    Great event with lots of memories that will last a lifetime. Met old friends, made some new ones and had a wonderful time. Many thanks to the people that put these races on!
  5. Monday Workout - back to SCY

    by , August 8th, 2011 at 02:09 PM (Pete's swim blog)
    Back at Dublin park this morning. It's been two months since I've been here and things moved around a bit. Pool is still warm though. Enjoyed what was left of my taper. Back in my drag suit and grinding out the yards again.


    400 Warmup

    3 x 100 - 1:35
    3 x 100 - 1:30
    3 x 100 - 1:25
    3 x 100 - 1:20
    Did bilateral breathing down to the 1:20s. Made roughly 1:15s on all of them.
    50 Easy

    4 x 100 - 1:30 Kick Fly on 1st/2nd/3rd/4th 25
    4 x 100 - 2:00 IM
    4 x 100 - 1:30 Kick Free on 1st/2nd/3rd/4th 25

    400 Cool down

    (3250 Total)
  6. Hurting today

    by , August 8th, 2011 at 01:37 PM (Mixing it up this year)
    Left shoulder is hurting as well as my back. Of course I tried fly but with the shoulder flair up that was out. So lots of kick.

    500 Broken Free 1,2,3,4
    500 Free kick w/fins
    3x200@4:00 Fly w/fins 50 rt arm/50 lt arm/50 kick/50 swim
    2x200 free kick w/snorkle & fins
    5x100@2:15 free heavy kick

    Tota; 2500 meter
  7. Monday Aug 8th 2011 scy

    by , August 8th, 2011 at 11:10 AM (Ande's Swimming Blog)
    Monday Aug 8th 2011 scy

    Sat: trained 7:30 - 9:00 LCM
    Sun: did not swim or lift

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:30 - 8:00 dove in 6:33ish
    wore blue camo training jammer
    swam with Mike & Larry
    Beside james fike, chris, tyler todd, korey, Larry, Mark, & Robert Killeen

    3 rounds of 200 / 100

    Main SET: scy

    40 x 100 fr on 1:30
    did them in sets of 10 with 1:00 breaks

    Round 1: fr 75%
    held 1:06's & 7's

    Round 2:
    assigned: fr 80%
    did: fl k no board
    held 1:14's, 15's, 16's & 17's

    Round 3: fr
    held 1:02's & 3's

    Round 4: free from a dive
    held 59's - 1:01's
    #10 was in heats,
    heat 2
    went 53

    150 easy
  8. Day 3 Nats, Aug. 6

    by , August 7th, 2011 at 09:49 PM (The FAF AFAP Digest)
    Finally back from a fun time in Auburn. Just a quickie blog. I'll do a recap and analysis tomorrow.

    100 back, NS:

    I woke up and decided not to swim it -- I was feeling pretty beat from the meet and tired from the usual "meet sleep" syndrome. I might have swum it if it were after the 50 free, but it wasn't. And I did not feel like a potential repeat of the 100 fly or a second bad decision. That is not to say that would have happened -- it's backstroke after all -- but I wasn't in the mood for a long course 100 going into my third day of nationals. No big deal -- I will do it in 2 weeks and try to claim the AA.

    50 free, 2nd, 29.6:

    This time is pretty good for me, given that this was my most poorly executed race in terms of the fine details. I apparently wasted my best starts on the 50/100 fly. lol. This time, I got off the block slow and did not go in through the "hole." Rather, I slapped my legs on the water and had a subpar breakout. I came up behind on the start, which rarely happens to me. And -- ouch!!! My arms and legs were screaming at me with fatigue. Water Rat told me that I had a fast turnover. I also miscalculated on the finish just a bit; I had trouble picking up the bulkhead on all my finishes. I should have glided in hard with my left hand, but instead took a short stroke. That may have cost me the win.

    With these miscues on the start and turn, 29.6 seems pretty good. I perhaps could have gone a few tenths faster without them. Unlike my 50 fly, this time was at least faster than my personal worst of 30.0 last summer. I know some (Jazz, Ahelee, for example) think I can go faster. I think I can too -- if I focus more on freestyle and sprint endurance. But this may have been the fastest I could go with this summer's training and not feeling very fresh before the race. I am also having a bit of tough time telling how much of my slow down from Indy 2009 (when I was mid 28) is due to suits and how much is due to a lack of LC/sprint endurance training. With the current data points, the lack of tech suits does seem to effect me more in LC than SC.



    It still hasn't really sunk in that I got the WR in the 50 back! I really couldn't be more thrilled with the time and the race. And I suspect in the days to come I will be really grateful that I achieved that given this summer's training circumstances.

    I have glanced at the Terrapin Cup schedule. It is an am meet, which is trickier for me, especially as it's a hike to U of Md. But I tentatively plan to swim the 200 back on Saturday for a 100 split and the 50 fly on Sunday. The idea of doing only one event per day is very appealing to me! I see that the 200 back is positive check in. Hmm ... I want to cruise in late, so may have to ask if someone can check me in. I'm feeling much more excited about swimming the 100 back then than I was yesterday! Now I have to mull over how to train next week.
  9. My Fall/Early Winter Meet Schedule

    by , August 7th, 2011 at 09:01 PM (Fast Food Makes for Fast Swimming!)
    early/mid September: there is talk of have an outdoor SCY meet in the Tri Cities, WA, but who knows if this will even happen? Since I have soccer coaching responsibilities this fall for my son's team, I probably will have to skip it anyway.

    Sunday, Oct. 16 - Portland, OR:
    Multnomah Athletic Club SCM Meet
    200 Free, 200 IM (break)
    200 Breast (break)
    100 Fly (break)
    100 IM
    This has an 8:00am warmup/9:00 meet start time. I'll just come down Saturday and spend the day with my grandparents and sister who live in the area.

    Saturday, Oct. 22 - Spokane, WA: Spokane Waves Masters Meet
    I'll be swimming the 1650 Fly as a tribute to Peony at this meet. Good thing it's the first event of the meet. My other 4 events TBD later.

    Saturday, Nov. 6 - Sandpoint, ID
    There is a SCM meet that should be held this weekend. It could also be on the next weekend which wouldn't work with my schedule. I'll have to play it by ear on this meet. The pool is not the greatest, and it's a 4+ hour drive, BUT, it is SCM.

    Saturday, Nov. 13 - Oak Harbor, WA
    3rd Annual Whidbey Island SCM Meet
    1500 Free (break/warmup)
    200 IM (break)
    100 Fly, 400 IM (break)
    200 Fly
    I'm also using this meet as a double for this Brute Squad entry in November/December. Should be a fun set of events for me!

    December - Colony Zones SCM
    I'm making some serious thought into heading back east this year for some great competition and fun. It all really depends on the location/timing, and of course $$$$$. My wife's already given me the okay to go.
    It'll be a shave/taper end of the 30-34 SCM rally! Only good thing is I'll get to move on to the 35-39ers for a whole new set of LMSC records to shoot down.

    Edit: Another possibility if I can't make it to the East Coast, I could just head down to Bend, Oregon for a SCM Pentathalon Dec. 10th (tentative). Definitely cheaper than Colony Zones, but not the same competition.

    Updated August 7th, 2011 at 10:45 PM by jaadams1

  10. End of season for the 50 LCM free

    by , August 7th, 2011 at 01:10 PM (Chowmi's Blog)
    Hooray! I had a great swim today, if I do say so myself!!! And this is my blog, so I can say just about anything PG-13 rated!

    Here is my time!

    As Meatloaf says, 2/3 ain't bad, and yours truly was certainly appreciating that fact today!
    1. And most important: showing up? Check!
    2. Feeling bloated? Why, no, not today!
    3. Feeling good/rested? No, but who cares!

    And for everyone's edification, heh heh! Actually, probably only my sister cares (or has the patience to hear me say it over and over) - all my times from this summer!

    By date:
    04/29 28.30
    05/14 28.32
    05/20 28.70
    05/22 tricked ya! it's my birthday! turned 43
    06/03 28.42
    06/17 28.32
    07/08 28.33
    07/26 28.39 prelim
    07/26 28.28 finals
    08/07 28.29

    And by time, fastest to slowest:

    Things that I did well:

    1. SHOWIN' UP and racing when you're "not ready". I think the best thing I did was to race that 50 as often as I could, and there were plenty of opportunities this summer. Regardless of what was happening personally/professionally, I thought that I would work on the "critical 5 minutes", those 5 minutes behind the blocks of self talk. You don't need to be in any sort of physical condition to do that. But you have to "train" yourself to be ready for any event, any time! If you wait until you're ready, you'll never be ready.

    2. Have a positive, can-do attitude. YEP! All smiles here.

    3. Stay realistic, and not get discouraged in the "short term". One of the things I knew would be different this summer, in addition to the usual grind of summer, was that work would be super tough, time consuming, and incredibly stressful. There are times when you simply can't have everything you want - not all at once. You can't have the professional respect (or the $$ for that matter) unless you are really good at it, and same for swimming. The latter simply had to "give" a bit for this summer. There are many, many seasons left in the tank or me, so I am not discouraged that i'm at 28.2-28.3 instead of at 27.7-27.9 like I was last year.
    4. Experimented with breathing, timing, other subtle elements of my races. I've raced so much that I don't have any trouble with making my breathing pattern, So I thought this summer is an excellent time to work things within my race - just see what works or not, experiment!! Sometimes 3 dolphins, depth of dive, when to activate on the dive, very slight change of timing in arms, kick, etc. For me, the saying "more of the same is the same" is so true. I won't improve unless I also make some changes, because I certainly know myself, and i'm not going to train any harder AT THE SAME THINGS, nor any longer.

    Things I can do differently:

    1. I am re-thinking how much "race pace" I really need. I've looked at my winter calander between 10/01 and 12/17. I can do a swim meet every weekend except 10/15 and 11/26. I'll probably enter an average of 3 events per meet. I think attempting it twice with racing on the weekends was too much on my joints. I will probably do burst sprints to 15 m and sprint-but-not-race pace when that window opens up. Between 08/22 to 10/01, i'll probably do race pace a target of 3 times within that period.

    2. Expect the unexpected, and account for it in your training. There was never that one perfect race. Always, xyz very good but at least one thing that was obvious to work on - whether the start, finish, break out, swimming low and tired (wide arm swing). And especially in long course, having that mind of steel into the wall. If the coach says, you were heading for 27 into the wall, and then touch in 28.2, that is a huge warning right there that you simply didn't charge into the wall at the finish. Regardless of what anyone else does at practice, I need to charge, charge, charge!!!! And not in a body-splatting motion, more like an arrow with a turbo engine!

    3. Become a better athlete. Simply put, I need to get stronger, faster, more agile, better reflexes, all of that. I asked the coaches what was the biggest differences between me and the next level of USA girls, and for me, that's a huge stairstep to national level. They are just so much FASTER. Why, I asked? What can I do to narrow the spread? The biggest comment was leg strength. That's a matter of fact. The art is in how to get stronger, and there are two main elements: 1. I have to be NET stronger; and 2. Strength can only be measured by the blend of speed AND the cost of that speed. For instance, deep squats are simply out. It hurts my joints too much. Nearly every leg excercise I have to modify. And working underwaters and kicking harder are great, but you have to train your entire system so that when you breakout, you haven't unloaded your machine guns of silver bullets to get that far only to collapse like a deflated balloon.

    But it will be fun to think about elements to add and modify my workouts in the upcoming weeks!
  11. Swimming in the clouds

    by , August 7th, 2011 at 10:50 AM (Elise's Fitness Fun)
    Got to swim a couple of times this week. Was afraid I was getting off track because the week before, with my final in my history class and with helping a good friend get ready to move to California, I didn't have a chance to get anything in at all. This past week was better.

    Monday, August 1
    Swam 600 yards in rock quarry near my house. Water felt like a bathtub, so limited how far I went. After what happened to Fran Crippen, I am a little nervous about swimming too hard in murky, hot open water.

    Tuesday August 2
    Actually got a workout in at the Y pool. I literally felt like I was swimming in the clouds. I could not see because they had added a chemical to the water to get rid of the excess phosphorus. Even though I have an idea from my stroke count where the wall is, I had to lift my head to see where the wall was each time. More than once, I ran into the rope because I dould not even see it!
    Anyway, here is the workout:

    200 swim, 200 kick (with fins), 200 pull

    4 x 100 dolphin kick (no fins) on 2:00

    5 x 100, alternate 100 free with 100 back

    4 x 25 fly with fins on :45

    100 easy

    1700 SCY

    Saturday, August 6
    Son is starting seventh grade and is going to do cross country this year. Official practices start on Monday, so he has gotten a little bit of running in the last two weeks. Temps are so hot and the humidity is high, so we throw in some walking.

    Did a 3 mile run on the trail, walking for 30 to 45 seconds every 5 minutes. Did the 3 miles in 28:47.
  12. Coney Island 5K

    My second national championship of the week went a lot better than my first! Today I swam the 5K race at Coney Island. It was a pretty morning, a little overcast and humid, with the sun just rising as I got out to the beach shortly after 6am. I checked in, caught up with a few friends, then headed down to the beach. I was feeling good this morning, but also nervous after my Auburn experience about how my body would react to working hard during the race. I wanted to just check how a bit of pace swimming felt, so I got in and did some warmup near the start area. It was great to be back in the ocean. Stroking along at a nice clip also felt really good. Reassured, I floated in the water a bit, feeling happy and watching the sky, grateful to be part of this race and to be swimming in the midst of so many others who loved the open water. After a bit of reflection, I hopped out, wrapped up in my towel, listened to the pre-race directions (course and buoy details), then lay down on my beach blanket (actually a shower curtain) to wait around for the race to start.

    The 5K race started in two waves, 5 minutes apart, the first one men and the second one women. The course was very familiar to me—it was the basic 5K loop that CIBBOWS swimmers usually swim—only we were starting and ending at a different point along the beach than we usually do. Our start was easy—I made it to the initial buoy and around it without having much traffic around me—then we headed off parallel to the beach towards the pier. There were swimmers near me or within easy sighting distance this whole time, but once we rounded the buoy I drifted pretty far out (partly because that’s where I usually swim, partly because I was worried about colliding with oncoming swimmers), and on the next leg I saw hardly anyone else. I must have been about as far out as we were allowed, because the police boat that was patrolling the outer limits of the course motored along parallel to me for about a half mile along this section. I was about 60m from them, and enjoyed seeing them chug along with me as I swam along.

    I breathed to my left every now and again look at the landmarks along the beach and keep track of my progress. It seemed like the current might be slightly with us on this leg of the race, since things seemed to be going by at a good clip. My arms felt a little sore, but it felt really joyful to be moving along strongly through the water. As I got nearer the far buoy I felt some stinging—maybe sea lice—but it was just little prickles, nothing painful. Soon I was rounding the buoy marking the east end of the course and heading back towards the Aquarium—just a mile left to go!

    At this point I started swimming a little harder. Although I had passed some of the men, I hadn’t seen any other women since the first turn buoy, but soon I spotted someone else from my wave. I swam beside her for a while, then decided that I would rather have her to my right (breathing) side, since I always worry about running into people when they are on my non-breathing / blind side. I did a couple of strokes of breaststroke to let her go ahead so I could switch sides, and when I did she paused as well. It turned out to be open-water legend Marcia Cleveland! I knew from looking at the entry lists that she was probably the toughest competition in my age group at this event. She asked me if I wanted to swim together and go for a tie at the end of the race. I quickly said ok, and off we went.

    The rest of the race was really fun. It’s always a joy swimming with someone, and because we had agreed not to compete I got to simply enjoy her company for the rest of the race rather than strategize about how or when I would try to get past her (good luck with that anyway!), or worry about having to try to outsprint someone on the beach run-up. We swam along at a nice comfortable clip for the rest of the race, then crossed the line holding hands. Here’s a picture of us swimming in to the finish together:

    And yes, it turned out we both got to be national champions! That was pretty cool. I’m glad it worked out that way—I know I had signed up for a race, but sometimes it just feels right to be cooperative rather than competitive with people.

    The rest of the morning was very nice. CIBBOWS always has a great spread after their races—today we had seafood tacos and bread pudding, as well as the more conventional post-race stuff like bagels and cream cheese and fruit. After the awards I went back down to the beach with the usual gang—it felt good to be together with my open-water pals again—for a nice easy swim to the pier and back. It was a fun beach day, and I was happy to be feeling good, to be back in familiar surroundings, and to get to spend time with my friends on the beach. Congrats to CIBBOWS for putting on yet another great event!
  13. "Twas the night before my 9th 50 free..."

    by , August 6th, 2011 at 08:37 PM (Chowmi's Blog)
    Tomorrow will be a record 9x50 LCM frees in one season! I'm excited to race this one! But equally excited to be done and I can do other things, like organize my pantry for my growing stockpile and clear out the girls closets. It is time for the Kindergarten age clothes to finally be purged.

    On my own today:

    SCM, Baylor Fitness Center
    hooray! got the end lane again! was in a panic at first, walking out on deck and seeing one end lane but two that were doubled up. then relaxed as I noticed they were lovebirds sharing lanes. Whew! No water walkers in sight, so yours truly commands in the deep lane again! such are the stresses of life! and the minor moments of victory!

    400 warm up

    6 x 50 kick/swim

    100 easy

    4 x 75 drill/swim/swim

    50 easy

    The End


    Still feeling very tired, but no way to avoid it. Let's just see what I can do tomorrow!
  14. WR Rebound, Day 2 Nats

    by , August 5th, 2011 at 11:16 PM (The FAF AFAP Digest)
    Day 2 started off a little rough, but ended with an unexpected bang. As Geek said, the next race could be your best race.

    50 fly, 1st, 31.5:

    I was quite tired when I got to the pool and warmed up. I kept telling myself to go for the win and not worry about my time. I did win and my time was mediocre. My stroke felt somewhat choppy and I tightened up the entire last 10 meters. The last 3 strokes were dreadful. My back foot also slipped on the start and I didn't get the best push off. If I couldn't SDK, I would have been dead in the water. I was also slightly
    deep on my breakout. These errors and my general lack of long course conditioning may have cost me up to second. Plenty of room for improvement.

    I haven't checked, but I think this might be the slowest I've swum in 4 years? Fortunately, not another personal worst. I swam this event two years ago and almost 2 seconds faster in Indy. Then, I had a Jaked and had swum long course with my team and a lot of 50 flys in practice. If I want to train SCY for a fast 50 fly long course, with my kicks, I'd need to do more 100s in
    practice. I actually enjoy practicing long course
    as a breather from all the turns in short course, so I'm hoping to swim more with my team next summer.

    I was interviewed by the gregarious and ebullient Misty Hyman moments after stepping out of the pool. I now have no recollection of almost anything I said. Lol. But I recall one grave error. I said I love my masters swimming friends, which I do!, but I forgot to mention how much I love being able to train like a sprinter and compete in 50s -- something I never got to do as
    a kid. I also looked like a complete dork with
    the vicious goggle marks on my head. (I tighten my goggles for races after having had issues in the past.

    50 back, 1st place, new WR 32.5
    Previous record from 2002 32.8

    After a somewhat mediocre 50 fly, I didn't have high hopes for my 50 back. Again, the goal was just to win. Based on fly, I expected to swiim a high 33 or so. That's about what I went last summer with not the best training. I sat around for what seemed like forever, though I loved watching the racing from the view in the bleachers. But after the rest and a cup of
    coffee, I didn't feel quite as weary. About 25-30 minutes before my race, I hopped in the pool and swam 100 with burst dolphin. Then, I basically hoped for the best. Though I'm always very fidgety before my races -- sprinter mojo -- it was the most relaxed I'd been at the meet.

    And then we were off! I had my trademark start. Good reaction time, not too deep, and high cycles SDKs to the 14.9 meter mark. . Not entirely sure, but I had a pretty big lead at this point -- maybe 3/4 to a body length lead. If you can do this, no one can catch you in a 50! Then I basically channelled Tancock. I had a very high stroke rate -- I almost felt like I was spinning at times. But, happily, I didn't die much the last ten meters as I expected. Whew! My finish was not stellar; basically whacked my hand at the top of the touchpad. But I didn't want to glide. I feel like it could have been smoother, but I havent swum that much straight backstroke in the mini pool.

    I was extremely happy to look up and see that time! Much better swim than my 50 fly. Wally Dicks said I was "bookin'.". Rob Butcher asked how on earth I can dolphin kick like that. (The answer is of course that you must train sprint dolphin kick.) So I was thrilled! And unexpectedly so. That swim made my meet; tomorrow doesn't matter much to me; this was my chief goal this summer. This was my second fastest time as a masters swimmer, second to my swim in Indy. But this is my fastest textile
    suit swim by almost a second.


    Now as to tomorrow, I'm signed up for 100 back and 50 free. I'm not sure I want to swim the 100 back. I don't want a repeat of my 100 fly disaster and I'm pretty sure it would compromise my 50 free. I want to see when it's offered at the Terrapin Cup. If the 50 fly is Saturday (yes, I'm trying again!) and the 100 bsckstroke is Sunday, it might make sense to save it for then. On the other hand, I don't be essrily want to give up a chance to swim for National championship. I could always redo the 50 free later too. I'll see how I feel in the am.

    They're telling us to add an extra half hour to get to the pool tomorrow am because of graduation ceremonies at 10 and 1. If this means 30 minutes of walking from a parking space, that could decide the matter.

    The only sour note of the day is that someone apparently stole my iPhone after my 50 back. . I checked at lost and found and it wasn't there. I'll check again tomorrow. But it sucks that a masters swimmer could do that.

    Updated August 5th, 2011 at 11:48 PM by The Fortress

    Masters Swim Meets / Events
  15. Friday

    by , August 5th, 2011 at 10:18 PM (Swimming, Life, and Other Stuff!)
    Today was my last day of summer break, school starts Monday.

    I spent an hour and a half on the phone today talking to the people at SADS. (Sudden Arrhythmic Death Syndrome) They gave me tons of great information, answered questions I should have asked the Doctor, and generally made me feel more positive about my situation.
    If my insurance company tries to deny the genetic testing they told me they would help get it through.
    Anyway, I felt happy doing my solo workout at the Monon.
    I liked this workout! I think this could be a good recovery, stretch-out after a meet.

    **200 Freestyle 3:30 interval
    200 free pull 3:30 interval
    2 X 100 IM @ 2:00
    4 X 50 drill/swim @ 1:00
    8 X 25 Kick @ :45 no fins
    *rest :30 seconds
    **200 IM @ 4:00 interval
    200 Freestyle Pull
    2 X 100 alternate Drill/Swim@2:00
    4 X 50 Kick @ 1:00 interval
    8 X 25 Free @ :30
    *Rest :30
    **200 alternating drill/swim @ 4:00
    200 Pull @ 3:30
    2 X 100 Kick w/fins @ 2:00
    4 X 50 Free @ :55
    8 X 25 IMO Stroke @ :40
    *Rest :30
    **200 Kick @ 4:00
    2 X 100 free @ 1:40 interval
    4 X 50 IMO @ 1:00

    3,600 scy
  16. Friday, 8/5/11

    by , August 5th, 2011 at 04:20 PM (A comfort swimmer's guide to easy swimming)
    A little bit of sprinting!


    Warm up (1000)
    400 Mixer
    - did 200 free/100 back/25 breast/25 free/25 fly/25 free
    2 x 100 Kick/choose send off
    - #1 flutter on belly w/board, #2 on back
    4 x 100 Build 1:50,1:45,1:40, 1:35
    - was around 1:28-30 on these

    Main Set (750)
    Repeat 3 Times:
    - 1st time fly, 2nd back, 3rd free
    1 x 50/1:30 FAST
    - fly=42, back= 43, free=34
    2 x 25/1:00 FAST
    - no times, can't see pace clock from far end of pool
    4 x 12 ½ FAST
    1 x 100 smooth

    Kick (200)
    8 x 25/40 FAST Dolphin Kick
    With Mono Fin under Water

    Pull (400)
    4 x 100/10sr working on DPS

    Total: 2350 meters
  17. Double (your pain) FAST FRI Aug 5th 2011 LCM

    by , August 5th, 2011 at 03:13 PM (Ande's Swimming Blog)
    Double FAST FRI Aug 5th 2011 LCM

    Searching for my next goals

    Subscribe to Ande's Swimming Blog

    Tyler "the miler" Coached
    UT, main pool LCM
    Noon to 1:15 dove in 12:07
    wore blue camo training jammer
    swam with bob, max, Steve
    Beside JACK "take no smack" LEE

    missed it

    Main SET: LCM

    8 x 100 fr on 2:30 best ave
    dove all of them
    1:08, 1:07,
    1:06, 1:05,
    1:06, 1:05,
    1:05, 1:04

    200 easy

    8 x 50 on 1:30 best ave
    odds fr
    evens br

    200 easy

    assigned: 4 x 100 fr on 3:00 best ave
    did: skipped 1, 2 & 3 to rest up
    100 FR fast 50 2 beat kick 50 6 beat kick
    went 100 high

    200 easy

    assigned: 4 x 50 fr on 1:30 best ave
    did: skipped 1, 2 & 3 to rest up
    50 FL fast
    went 27
    Swim Workouts
  18. Miscellanous musings

    by , August 5th, 2011 at 01:29 PM (Canuck Countdown)
    Here's a comment that I just posted on Chris Stevenson's blog:

    Great swims! Congrats on the WR!

    I find your swim score calculator ( very interesting. Christian Berger (or StatsMan, as we like to call him) calculates a swim score for swims here in Canada. You can visit his site here: . Here's a shortcut directly to the rankings page:

    Look at the 2011 National Prelim Rankings (SCM) for Men 45-49, and you'll see a number at the end of each swim. For example, Peter McKinnon's 100 Free time of 55.13 gets a score of 96. The SwimScore rating from your site is 95. Quite close! But they are derived in totally different ways. Christian's scoring is based on 1965 World Records. At that time, the WR was 52.9 seconds. Christian's scoring rounds that to the nearest second, so a swim of 53 seconds scores 100 points. To calculate the score for any other swim, just take the index time (53) and divide it by the swim time (55.13) and then multiply by 100 = 96. You can see the explanation that Christian wrote back in 2001 here, along with the complete scoring table:

    BTW, Chris - according to Christian's scoring method, your 200 back would be worth 95 points (he always truncates instead of rounding) and your 100 fly would be worth 96 points. That's the raw score. But... Christian also applies an aging adjustment (for total points only, not for individual swims), starting at the 45-49 age group, of 5% per age group. Therefore, your adjusted scores would be 95 x 1.05 = 99 and 96 x 1.05 = 100!

    You can see how Christian does these adjusted scores by scrolling down on this page: until you see the "Leading Swimmers (most value points)" and, below that, the "Adj. for age..." value points.


    I'm swimming in the Alberta Summer Swim Association Regional Championships this weekend.

    On Saturday, I'm just swimming 400 free (time final).

    On Sunday, I'm swimming 200 free and 50 back (heats and finals). This will be the first time in over 27 years that my races haven't been time finals! I'm also swimming 800 free (time final).


    I've never done any open water training or racing. However, I'm going to be at Mabel Lake, BC from August 13 - 20. I decided I better try to keep some swimming feel and fitness, so I used Google Maps to measure out a couple of swims. One is 1.2 km and the other is 2.5 km. I hope to do one or the other every day.


    Last week, we finally got to swim at the new Queen Elizabeth Outdoor Pool that opened here in Edmonton in July. Unfortunately, they didn't consult with competitive swimmers before opening. It has several shortcomings:

    The pool only had two lane ropes, dividing the pool into 3 sections of two lanes each. Very wavy! This also makes it very difficult to do backstroke, given that it is an outdoor pool (nothing to orient the swimmer when looking up). Also, there are no backstroke flags - dangerous, as someone is apt to smash into a wall if not paying extra attention. Additionally, there are no lines painted on the walls of the pool, making it very difficult to percieve where the wall is when approaching using any stroke. Someone is apt to smash their heels on the deck if they turn too close. Miss turns completely is a common occurrence. Furthermore, the "eyes" that the lane ropes hook into at the pool ends are set too deep, so the lane ropes sit below the surface for much of their length. This obviously contributes to the very wavy pool conditions.

    While the City has since put up backstroke flags, we have decided to go back to Fred Broadstock pool for the remainder of the summer. Hopefully, lines will be painted on walls, etc. by next summer and we can try it out again.
  19. FAST FRI Aug 5th 2011 LCM

    by , August 5th, 2011 at 12:05 PM (Ande's Swimming Blog)
    FAST FRI Aug 5th 2011 LCM

    left home late this morning
    arrived around 6:30

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove in 6:30ish
    wore blue camo training jammer
    swam with chris
    Beside Tyler, Marcio, Mary & Brian

    missed it

    Main SET: LCM

    10 x 100 fr on 2:30 best ave
    dove in on #4
    1:12, 1:10, 1:08, 1:06, 1:06, 1:05

    200 easy

    10 x 50 fr on 1:30 best ave
    held 31's & 2's

    200 easy

    5 x 100 fr on 3:00 best ave
    held 5's & 6's

    200 easy

    5 x 50 fr on 2:00 best ave
    dove #5 was fly
    held 28's &9's

    200 easy
    Swim Workouts
  20. A different superlative today

    Day 2 of nationals was a frustrating one for me. Luckily it ended better than it started.

    Early this morning I was having some problems with low blood pressure, which happens to me every now and again. I decided to go to the pool and try swimming the 4IM anyway, hoping that things would right themselves once I got warmed up and active. Didn’t happen. I have never before had the experience of the piano dropping after the first 50 of a 400 (the first 50!) It was a painful and frustrating swim. I stuck with it and tried to find ways of picking up the pace, but nothing worked. I finished in 6:36, a masters worst time by 13 seconds. Oof. Here’s my splits:

    10 Harris, Janet 46 AGUA 6:22.99 6:36.41
    40.70 1:31.17 (50.47)
    2:21.09 (49.92) 3:10.93 (49.84)
    4:09.04 (58.11) 5:08.60 (59.56)
    5:52.98 (44.38) 6:36.41 (43.43)

    (That first 50 is a reasonable split for me—I’ve been out 2 or even 3 seconds faster and swum good races, and my conditioning is probably better now.)

    Unsurprisingly, I felt even worse after this race than before—plus in addition to feeling dizzy I felt incredibly frustrated at swimming so poorly, and worried about how long it would take my body to return to feeling like itself. After talking to my coach I decided to go back to the hotel for a bit, take a few extra salt tablets (in case I had somehow gotten electrolytically imbalanced drinking so much water in the hot weather the last few days), and see how I felt after a bit of rest. I told him I’d be back for the relay at the end of the day for certain, but wasn’t sure about my other events.

    After salinating and eating an early lunch, I looked online and saw that the 50 breaststroke was coming up. I figured I had made it through the first 50 of the 4IM feeling ok, so why not try a short race? I made it over to the pool in good time, and swam my 50 breast in 42.19—by no means a stellar time, but I was just glad to not die somewhere in the middle. In retrospect I probably didn’t warm up enough—I was feeling a little scared about swimming too hard before the race.

    Then I had to decide whether or not to swim the 200 BK. I was feeling better and encouraged by my 50 BR experience—at this point I was more worried than symptomatic, I think. After getting my bp checked by one of the meet EMTs and confirming that it was back at a good level, I decided I was good to go. (My coach, Craig Keller, was incredibly helpful here and throughout the trying day.)

    My 2BK time was slower than I was hoping for (2:56.01), but I was so very relieved at not tying up after the first 50 that I didn’t care. I was just happy to have a body that felt like it was working like it should again. I think I was smiling for the whole last 150 of the race about that.

    4 Harris, Janet 46 AGUA 2:55.67 2:56.01
    41.66 1:26.72 (45.06)
    2:12.18 (45.46) 2:56.01 (43.83)

    At the end of the day I swam a relay, which is always fun. I split 31.99 for a 50 FR with a relay start. So I ended the day with 3 mediocre times, and 1 dreadful one, but also very happy that things had righted themselves and that I was feeling much better than I had at the start of the day.