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  1. Gave my legs a day off

    by , May 4th, 2011 at 07:32 AM (Mixing it up this year)
    Today was a distance day and it felt good.

    400 Free
    4x400@6:00 Free w/paddles & bouy desc 1-4 went 5:42, 5:40, 5:37, 5:30
    500 Free kick w/fins as 25easy/25mod/25fast
    5x200@:300 Free w/paddles & bouy desc 1-5 went 2:50, 2:48, 2:45, 2:41, 2:35
    300 Free EASY

    Total 3800 yards most I have done since first day of Y Nationals
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters 5:30 AM Workout -05/04/11

    by , May 3rd, 2011 at 05:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    3 X 200 3:20
    3 X 150 2:15
    3 X 100 1:30

    4 X 100 kick 2:15
    6 X 50 kick 1:15

    4 X 250 IM 4:30
    Rotate extra 50 in IM order

    LCM
    1 X 200 3:20
    4 X 100 1:40
    Twice through

    WARM DOWN: 4 X 50 easy 1:00

    4450Y/M
    Categories
    Swim Workouts
  3. Nationals Recap

    by , May 3rd, 2011 at 05:08 PM (A comfort swimmer's guide to easy swimming)
    I'm back finally. Although I could have gone to the hotel's business center and kept this updated the room was very hot and uncomfortable so I just decided it could wait until I got home.

    We (my son and I) drove to Mesa on Wednesday and with the long drive we were unable to get in the pool on Wednesday.

    Thurdsay I went to the pool after the conclusion of the distance events and did a workout that basically was my meet warm up. Total yardage about 1200 yards.



    Friday
    This was not a good day. They were running way faster than the timeline and we didn't get to the pool early enough. Didn't have enough time to get my usual long warm up and was not comfortable for the rest of the day. And the warm up pools were so crowded that it was nearly impossible to do anything but swim at the same speed as everyone else. Couldn't kick or do sprints.

    50 Fly - 31.27
    This was about a second and a half off my best (29.86). I just didn't seem to ever get in a good flowing rhythm. Had a good start and turn and breakouts were timed right. Just not fast enough on the swim. Need to work on faster turnover without spinning. Cool down swim: 300 easy

    200 Back - 2:37.39
    (36.96-39.71-40.30-40.42)
    I was really disappointed with this swim. I had expected to go a LOT faster. I felt good during the swim and didn't think I was going that slow and was really surprised at the time. The good side of it is that my splits were ok. No big range between fastest and slowest and no big drop off from the 1st 50 to the last. But I was about 2 seconds per 50 slower that I thought (and my training indicated) I could do. Maybe I should have continued doing the broken swims and pace work right up to just before I left for the meet.
    Cool down swim: 300 easy

    50 Free - 28.18
    This is almost 2 seconds slower than what I did last year (26.32). I just don't seem to be getting a good fast turnover with my stroke. Kick was good and strong though. Start and turn were good.
    Cool down swim: 500 easy

    Saturday
    Made sure to get there a lot earlier so we could eat, relax a bit and then get a good warm up. The pools weren't quite as crowded and I was able to get my usual warm up routine in. Then sat in the shade until just before my race, when I got back in the water and did a short warmup. Then went to the start area to wait for my heat (about 10 min).

    100 Back - 1:11.00 (35.16-35.84)
    Again I felt really good, had good start and turns and stayed away from the lane lines. Was just slower than I had hoped for (I did 1:09.36 last spring). Splits were good. But I think I need to get out faster, maybe like I'm doing a 50. Something to work on. Perhaps more broken 100's at race pace in the month leading up to the meet.

    This was my only event of the day. Did 400 easy cool down swim after.

    Sunday
    Like yesterday we got there early enough that we had time to eat and relax before getting in for warm up. Was able to get a good warm up and followed the same basic routine as yesterday.

    50 Back - 33.27
    I had a great start, good underwater and breakout and then totally pooched the turn! My feet slipped on the wall and I had NO push and I was up before the flags. I watched the video this morning and when I rolled over to turn, I ended up at an angle to the lane instead of square to the wall. So my feet slipped to the side and I had no push. I guess I need to practice more turns at all out speed! The up side is I was the last in my heat to breakout (at just past midpool) AND I was ahead of everyone in the heat until the turn!
    Did 400 cool down swim.

    100 free - 1:01.92 (30.27-31.65)
    I went 1:00.04 last year.

    I felt good and had a good start and turns. I thought I had a good kick going too, but in watching the video there wasn't much indication of that. Need to work on more sustained sprint kicking. Splits were good again but I should be out under 29. And I noticed while watching the video that my turnover is really slow. Again, like I said earlier, I need to work on getting a faster turnover without spinning.

    Finished the meet with a 400 cool down swim.

    All in all I think it was a good meet even though all my times were off my previous times and did not meet my expectations. I guess not being able to wear the body suits (and age? NAH!) is a factor, though others are swimming as fast or faster without them.


    Although I was disappointed that I didn't swim the times I felt I was capable of, I had a good time. It was fun to see old friends and make new ones. And it was really awesome that Jared went with me and swam well. He placed in 4 of his 6 events with his best finish being 2nd in the 200 Fly.

    Updated May 4th, 2011 at 08:34 AM by poolraat

    Categories
    Uncategorized
  4. Tuesday, May 3

    by , May 3rd, 2011 at 03:55 PM (The FAF AFAP Digest)
    Drylands:

    med ball slams, 15-20 minutes in racquetball court
    extreme angle isometric squat, 6:00
    overhead squats, 45 x 2 x 10
    power wheel roll outs, 3 x 15
    power wheel pike ups, 2 x 10
    push ups, 2 x 15
    long arm crunches, 2 x 25
    knee tuck jumps, 2 x 10
    box jumps, 10
    altitude drops, 10
    RC exercises


    Swim/SCY/Solo:

    Warm up:

    700 various

    10 x 25 shooters

    Main Sets:

    5 x through:

    100 free w/paddles @ 1:30
    100 flutter kick w/board @ 1:45
    50 russian breast drill @ 1:00
    50 dolphin kick w/board @ 1:00

    -- I love swimming aerobic free with paddles. If it wasn't so hard on the shoulders, I'd use them much more frequently.

    50 EZ

    10 x 50 drills @ :15 RI

    -- Wanted to do some more, but my calves were cramping.

    50 EZ

    Total: 3050

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

    Commentary:

    This is the first day in about 2 weeks where I felt I was just dragging from allergies instead of sick from allergies. And the first time I've managed a double in ages. Still feeling sprint impaired, but hopefully that too will pass. We're supposed to have a rainy May, so that should help.

    I'm also feeling slightly sorry for myself that my team won't have practices this summer b/c of the pool closure. The summer is usually a nice break from swimming solo so frequently and it's nice to get in some actual long course training. Boo hoo. I'll be faking it at Auburn. (As a result, I'm going to focus on fast 50s and just survive the 100s.) Hopefully, I can meet up with Speedo and Jazz some the next few months.

    The latest on Dara:

    http://www.news-press.com/article/20...sey=nav%7Chead

    Kicking with drag socks:

    http://www.news-press.com/article/20...sey=nav%7Chead

    WSF Response to NYT article on Title IX:

    http://www.womenssportsfoundation.or...-Title-IX.aspx

    Updated May 3rd, 2011 at 06:43 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  5. Tue May 3rd, 2011

    by , May 3rd, 2011 at 03:52 PM (Ande's Swimming Blog)
    Tue May 3rd, 2011

    I am miserable as I write this,
    I have a terrible tooth ache. My lower right molar broke a while back, got it filled, filling fell out, got it filled again recently.
    Now it hurts under the filling & especially hurts when I tap the filling.

    Also, my teeth hurt in Mesa, not just the molar, but several others. I think there was a trace element in the water that really bothered them.

    I've set an appointment for this Thu to get my right side wisdom teeth removed


    did not train Monday
    traveled home

    this summer I'm going to train for 50's
    Time to get strong and fast.

    Subscribe to Ande's Swimming Blog


    Weights
    quick lift, 1 warm up set, 1 training set

    Whitney Coached
    UT, scy diving well
    6:30 to 8:00 dove in around 6:40
    wore b70 jammers
    swam with Nate & Brandon
    beside todd, ned, Jim & Larry

    WARM UP LCM
    did around 200

    Main SET:
    assigned 4 x 100 fr on 1:20
    did 4 x (25 easy, 50 skip, 25 strong)

    assigned 4 x 75 br on 1:10
    did 4 x (50 easy fr 25 br strong)

    4 x 50 bk on 50

    4 x 25 fl on 30

    4 x 200 IM on 3:00 desc
    drilled the fl

    4 x 25 fr

    4 x 50 br

    4 x 75 bk

    assigned 4 x 100

    assigned 800 fr
    did 8 x (25 easy, 50 rest, 25 strong)

    assigned 8 x 100
    did 8 x (25 easy, 50 skip, 25 SDK fast)
    Categories
    Swim Workouts
  6. Back in the pool - and got a hot shower!

    by , May 3rd, 2011 at 12:23 PM (Pete's swim blog)
    Felt great to swim again. I don't think I've been away from a pool for 6 days since I started swimming 2.5 years ago. Still don't have power but the cell tower near my house is back up and I don't have to worry about bad quality calls anymore. We only did a little over 3K today and it hurt. I got some exercise playing with kids this week and moving trees but it isn't near the intensity of our morning swims. There's a reasonable chance we will have power today. Homes within a half mile of us have it but the limiting factor seems to be how much power TVA can divert to us. They are working hard to get more capacity in but nobody knows the exact timeline.

    SCY

    400 Warm up

    6 x 50 Free - :45

    8 times through
    * 100 free - 1:15 (evens pull)
    * 100 Kick - 2:15
    We pushed hard to make these on 1:10. I was usually 1:10 to 1:12. Dave B was doing 1:00 to 1:05. Good set... kick allows for some recovery but not too much. Had to keep pushing hard to make the 1:10 every time.

    75 Easy

    12 x 50 - 1:15 from dive, IM order

    125 Cool down

    (3100 Total)
    Categories
    Uncategorized
  7. Tuesday, May 3, 2011 5:00am

    by , May 3rd, 2011 at 12:06 PM (Fast Food Makes for Fast Swimming!)
    Getting back at it again. I got back into the state of Washington at about 4:00pm Monday afternoon, and drove home the 2 hours from the airport just in time for my daughter's parent/child swim class which was relaxing after the weekend. The 83 degree YMCA water was hot on my skin after the pool temp from Kino, and the sunburn on the skin.
    After the lesson I got in a stretched out about 1000 yards, this was mainly my cool down from after the meet.

    Tuesday warmup:
    400 Free
    400 Pull
    200 IM Drill

    Main:
    16 x 100 Free @ 1:30 - I just went at a nice consistent pace around 1:09s. Nothing too hard, but not too easy either. When I finished the set I was actually breathing pretty hard.

    1 x 400 Free Pull

    1 x 100 Back EZ cool down
    --------------
    3100 Yards

    I'm feeling good after getting the yardage in this morning. Just need to maintain like this as much as possible. I have a LCM showdown with the age group kids in two weeks May 14-15. I've got a few tough events too, 400 IM and 200 Fly LCM are both I haven't done a 400 IM LCM as a masters swimmer yet, but I might as well get one in the books. The 200 Fly should be better than last weekends showing at least. Just think of it as a BIG 100.
  8. Should Have Been Distance Day... Whew!

    by , May 3rd, 2011 at 11:49 AM (Year Three: The Road Back)
    There's a French proverb that says "One may go a long way after one is tired." That pretty much sums up my day today... and I just keep putting one foot (or one arm at the pool) in front of the other. What I wouldn't give for a little bit of . After being up late on Sunday night with my daughter and then up late again last night with her - trying to help her get an engineering project thought through for school - I hit the pool this morning really tired. I was not exactly looking forward to the 4200 yards that were slated for today. However, the 4200 yards was simply not to be....

    The lifeguard never showed. My lane mate and I ended up sitting in the hall outside the pool for about 15 minutes until another Y member, who just happens to be a lifeguard, came to work out and agreed to give up her workout and guard the pool. She was really a gem this morning! And, we got to swim - albeit a bit later than anticipated. Here's what we ended up doing:

    400 Warm-Up
    4 x 200 Free on 3:00 (steady pace)
    4 x 50 Free on 1:00 (faster pace)
    4 x 350 Pull on 6:00 (1>4)
    3 x 200 Kick on 3:00 (negative split)
    Total Yards - 3400

    The "real" workout was to pull 4 x 400, but after yesterday's 4300 yards, I just didn't have that in me. I did 350s instead in order to keep on the same interval with my lane mate. Then, after my shoulders were totally exhausted, I kicked the negative split 200s instead of swimming them. I just didn't have anything left. There was another 200 before a 400 cool-down originally scheduled for today. Alas (or maybe woo-hoo), I was out of time and had to get back to the house. I'm just hoping to get a good night's sleep tonight and be able to rest up a bit.

    Of course, saying that I need to rest, it's pricking in the back of my mind that today is a scheduled NFL Training Workout day on the Wii. I must say, I am really enjoying the workouts, working up a sweat, and can feel my jumps improving (which I hope will translate to better block starts). The nice thing about the 60-day challenge is that I have not missed a scheduled workout in the 8 days that I've been doing it (not every day is a workout day, by the way) and have been much more faithful to dryland work than before. Hopefully that trend will continue because I'm working on the premise that anything that makes me stronger (and push-ups, planks, and squats certainly count) will translate to faster times in the pool. My next scheduled meet is not for two months, so we'll see then how much effect, if any, this training has on my swimming.

    Wish I could take a nap, but I have to visit the dentist this afternoon. Think they'd mind if I snoozed while they cleaned my teeth?

    Happy swims to you!
    Categories
    Swim Workouts
  9. Tues 5/3 - Swim with a local club

    by , May 3rd, 2011 at 11:16 AM (Dan's hobby/obsession)
    Sad to say, but the gas bill is starting to affect my choice of workout venue. I typically drive about 17miles to swim with the Monroe Y Masters on T/Th and sometimes Fri, but with gas near $4/gal. I've got to cut back on the driving a bit. So I decided to pop in with the new team that works out about a mile from my home. The proximity is great, but it is a new team and there are only a couple former swimmers there.

    Warm up:
    200 swim
    200 kick backstroke
    200 pull
    400 swim, every 4th length backstroke
    8x50 @ 1:00 odds 5 strokes free, 6 strokes back, evens free


    Main sets:

    4x100 pull w/#4 strokemakers @ 1:30 (sub 1:10-bilateral breathing)
    4x100 swim @ 1:30 (1:05-1:07)
    12x25 @ :30 odds fast IMO, no free, evens easy free
    4x100 kick w/fins on side - :15 rest
    4x100 IM @ 1:40 (1:20 - 1:25)

    200 cool down

    3,500SCY - 1hr 5min

    I'm a bit ambivalent about this workout. There was some variety, but the sets were so short that I never really got dialed in on anything. With the slower intervals, I figured I should ratchet up my intensity level a bit. 85-90% RPE, not sprinting, but breathing semi-hard at the end of each 100.

    I also added on the 4x100IM at the end to round out the day. They felt OK, but I've still got a lot of work to do on breaststroke if I'm ever going to be "competitive" in the IM.

    With any luck, the rain will let up some time this afternoon & I'll get in a few miles running. 33 days until the marathon, so I've got to log a bunch of miles in the next couple of weeks.
    Categories
    Swim Workouts
  10. I am determined to be able to sprint and that means KICK!

    by , May 3rd, 2011 at 07:31 AM (Mixing it up this year)
    I am once again working on my kick without the aid of the fins. Maybe by August I will be able to sprint again.

    10x100@1:45 Free took a while to loosen up my back
    5x100@1:45 Free to Back 4f, 3f/1b, 2f/2b, 1f/3b, 4b I can probably drop this interval next time to 1:40
    200 Back kick felt like it took forever but it was about 7 minutes not good
    5x100@1:30 as 50Free/50Back w/paddles held 1:27's
    100 double arm back
    100 back 10 kicks then stroke
    100 back underwater recover alternate sides by 25
    500 Free w/snorkle every 3rd 25 kick

    Total 3000 yards
    Categories
    Uncategorized
  11. Nationals Recap

    by , May 3rd, 2011 at 12:16 AM (Fast Food Makes for Fast Swimming!)
    Overall, I had a good time at the Nationals meet. I had a few good swims, but for the most part I was hugely dissappointed by my results. I felt that I could have performed much better, and this was basically my own fault...I tapered too much and lost my endurance for the longer races altogether. Oh well...live and learn. At least I had season best swims in all events, and a few were even masters swimming bests.
    I've got a few videos that I need to upload, and they'll be here soon.
    I also did get to meet Elaine at the meet as well. She's a very good cheer person!

    Saturday:
    200 Fly - 26.52/30.67/33.14/36.79 = 2:07.12 was a best masters time by .6 seconds, but I should have been able to bring back my last 2 50s in 31s/32s if all had gone well. Oh well. I finished 8th place
    [nomedia="http://www.youtube.com/watch?v=hAOlh0LlGFA"]YouTube - 4-30-11 200 Fly Mesa Nationals[/nomedia]


    YouTube Doubler - 200 Fly PNA vs. 200 Fly Nats

    100 Back - 29.86/31.68 = 1:01.54 was a best masters time by a full second! I was happy with the race, other than the fact this was an OUTDOOR MEET IN ARIZONA!!! That sun was horrible!! I was able to beat 3 people in my age group though (does it count that 2 of them were N.S.???)

    200 Free - 25.67/28.76/30.17/30.33 = 1:54.93 was a best time for the season, .5 seconds slower than last year's time. I felt crummy on this race after the first 50. It was windy during the race and the water was splashing from my lead arm and I was breathing in a lot of water vapor mist that normally I don't have to deal with. That part sucked...
    [nomedia="http://www.youtube.com/watch?v=y0D2Fm2JsHg&feature=mfu_in_order&list=UL"]YouTube - James Adams 200 free, Mesa Nationals[/nomedia]

    Courtesy of Patrick Brundage (pwb) - Thank you!

    Sunday:
    500 Free - **note: make sure you're sitting down before viewing these splits!
    26.19/29.61 (55.80)
    30.87/31.76
    32.13/32.50
    32.67/32.99
    33.31/32.19 = 5:14.22 11th place by 0.5 seconds! Missed a medal, not that this swim was deserving of a medal IMO. Still it was a season best time.
    I was in 3rd place at the 100 which is great and about where I wanted to be, but...my body couldn't handle it this time.
    [nomedia="http://www.youtube.com/watch?v=rVkI14GgFXI"]YouTube - 5-1-11 500 Free Mesa Nationals[/nomedia]


    100 Fly - 26.28/30.56 = 56.84 masters best time by 0.6 seconds. I was happy with it, but thought I could've gone a little faster.
    [nomedia="http://www.youtube.com/watch?v=XTjiOBXXVl0"]YouTube - James Adams 100yd Butterfly[/nomedia]

    Courtesy of Elaine Krugman (ElaineK) - Thank you!


    200 IM - 26.70/33.17/38.83/30.12 = 2:08.82 Best masters time by 1.5 seconds. Finished in 9th place, but someone DQ'd so I got 8th! I was happy to end the meet on a good note. Very happy with the swim, though my freestyle was dragging at the end and I couldn't finish as fast as I had hoped to.
    [nomedia="http://www.youtube.com/watch?v=sA4VsDC9HO0"]YouTube - 5-1-11 200 IM Mesa Nationals[/nomedia]


    Time to get back in the pool and train train train. Got to break this taper. I've got a LCM meet in 2 weeks swimming USA-S, and should be fine. I'm just going to get back in the pool and hit it hard, seems to make me swim the best anyways.

    Updated May 10th, 2011 at 12:24 AM by jaadams1

    Categories
    Daily Practices , Meets
  12. Nats Day 3 Sun May 1st, 2011

    by , May 2nd, 2011 at 11:12 PM (Ande's Swimming Blog)
    Nats Day 3 Sun May 1st, 2011

    opted to skip 500 fr to rest for Relay and IM

    Event 35 Men 45+ 200 Yard Medley Relay

    1 TXLA 'A' 1:40.00 1:42.71
    1) 25.05 Rasmussen, Anders M M47
    2) 27.84 Guthrie, David M M50 52.89
    3) 26.77 Vandam, David K M55 1:19.66
    4) 23.05 Breazeale, Nathan M M47 1:42.71



    2 ARIZ 'A' 1:42.99 1:42.99
    1) Shake, Scott D M53 2) Jaegers, Al M48
    3) Smith, Paul L M51 4) De Biase, Terry A M46
    27.73 56.83 (29.10)
    1:20.98 (24.15) 1:42.99 (22.01)

    3 BLU 'A' 1:40.00 1:43.01
    1) Switzer, Keith M M48 2) Bank, Holden J M51
    3) Lydecker, Charles H M47 4) Weiss, Scot H M46
    27.82 55.78 (27.96)
    1:20.88 (25.10) 1:43.01 (22.13)

    4 RICE 'A' 1:44.50 1:44.43
    1) Kammerer, Richard F M53 2) Jimenez, Carlos A M46
    3) Kone, Bruce C M53 4) Williams, Bruce F M57
    26.71 55.76 (29.05)
    1:20.20 (24.44) 1:44.43 (24.23)

    5 BLU 'B' 1:40.00 1:44.69
    1) Middleton, Marc D M59 2) Unger, Michael S M46
    3) Bohlken, Ross P M56 4) Gaines, Ambrose M52
    28.73 56.58 (27.85)
    1:23.71 (27.13) 1:44.69 (20.98)

    6 CRUZ 'A' 1:43.40 1:45.22
    1) Tallman, Karl G M52 2) Smith, David M M53
    3) Reed, Clay F M54 4) Wilson, Kurt E M51
    28.25 58.04 (29.79)
    1:22.68 (24.64) 1:45.22 (22.54)

    7 OREG 'A' 1:47.50 1:46.68
    1) Hathaway, David M50 2) Corbeau, James L M46
    3) Baker, Dennis G M49 4) Sumerfield, Bill H M50
    30.17 57.21 (27.04)
    1:21.92 (24.71) 1:46.68 (24.76)

    8 IM 'A' 1:42.20 1:46.70
    1) Gibson, Dave M50 2) Hoyne, Ron M55
    3) Seibt, Andreas K M53 4) Sims, David E M48
    27.74 1:00.00 (32.26)
    1:25.21 (25.21) 1:46.70 (21.49)

    9 CMS 'A' 1:48.00 1:48.03
    1) Melanson, Edward L M48 2) Scott, Greg C M51
    3) Abrahams, Richard T M66 4) Mann, Michael T M56
    30.24 59.13 (28.89)
    1:25.36 (26.23) 1:48.03 (22.67)

    10 NOVA 'A' 1:47.40 1:48.68
    1) Benner, Tord E M51 2) Wagner, Thomas R M48
    3) Von Hoffmann, Gerard M55 4) Shumate, Tim P M49
    29.06 59.29 (30.23)
    1:25.15 (25.86) 1:48.68 (23.53)

    happy we won
    decent split, went 24.91 at zones


    Event 43 Men 45-49 200 Yard IM
    NATL: N 1:58.20 5/22/2010 ANDERS RASMUSSEN

    1 Sims, David E 48 IM 1:58.50 1:58.94
    25.75 56.69 (30.94)
    1:31.75 (35.06) 1:58.94 (27.19)

    2 Rasmussen, Anders M 47 TXLA 2:00.57 2:01.58
    26.08 57.59 (31.51)
    1:31.97 (34.38) 2:01.58 (29.61)

    3 Beatty, Dan C 45 GAJA 2:04.23 2:05.46
    27.53 59.75 (32.22)
    1:36.23 (36.48) 2:05.46 (29.23)
    4 Jimenez, Carlos A 46 RICE 2:08.46 2:06.28
    27.41 59.52 (32.11)
    1:36.29 (36.77) 2:06.28 (29.99)

    I raced beside David Sims,
    knew I had to be ahead of him at the 150 to beat him
    I wasn't and didn't
    had my best breastroke split this season 34.3
    but I was behind and wussed out,
    I shut it down a bit, splitting 29.6 on the free,
    Sims split 27.1
    at zones I split 28.0 and went 1:59.9
    my 1:58.20 record from last year held up,
    Categories
    Uncategorized
  13. Nats Day 3 Sun May 1st, 2011

    by , May 2nd, 2011 at 11:12 PM (Ande's Swimming Blog)
    Nats Day 3 Sun May 1st, 2011

    opted to skip 500 fr to rest for Relay and IM

    Event 35 Men 45+ 200 Yard Medley Relay

    1 TXLA 'A' 1:40.00 1:42.71
    1) 25.05 Rasmussen, Anders M M47
    2) 27.84 Guthrie, David M M50 52.89
    3) 26.77 Vandam, David K M55 1:19.66
    4) 23.05 Breazeale, Nathan M M47 1:42.71



    2 ARIZ 'A' 1:42.99 1:42.99
    1) Shake, Scott D M53 2) Jaegers, Al M48
    3) Smith, Paul L M51 4) De Biase, Terry A M46
    27.73 56.83 (29.10)
    1:20.98 (24.15) 1:42.99 (22.01)

    3 BLU 'A' 1:40.00 1:43.01
    1) Switzer, Keith M M48 2) Bank, Holden J M51
    3) Lydecker, Charles H M47 4) Weiss, Scot H M46
    27.82 55.78 (27.96)
    1:20.88 (25.10) 1:43.01 (22.13)

    4 RICE 'A' 1:44.50 1:44.43
    1) Kammerer, Richard F M53 2) Jimenez, Carlos A M46
    3) Kone, Bruce C M53 4) Williams, Bruce F M57
    26.71 55.76 (29.05)
    1:20.20 (24.44) 1:44.43 (24.23)

    5 BLU 'B' 1:40.00 1:44.69
    1) Middleton, Marc D M59 2) Unger, Michael S M46
    3) Bohlken, Ross P M56 4) Gaines, Ambrose M52
    28.73 56.58 (27.85)
    1:23.71 (27.13) 1:44.69 (20.98)

    6 CRUZ 'A' 1:43.40 1:45.22
    1) Tallman, Karl G M52 2) Smith, David M M53
    3) Reed, Clay F M54 4) Wilson, Kurt E M51
    28.25 58.04 (29.79)
    1:22.68 (24.64) 1:45.22 (22.54)

    7 OREG 'A' 1:47.50 1:46.68
    1) Hathaway, David M50 2) Corbeau, James L M46
    3) Baker, Dennis G M49 4) Sumerfield, Bill H M50
    30.17 57.21 (27.04)
    1:21.92 (24.71) 1:46.68 (24.76)

    8 IM 'A' 1:42.20 1:46.70
    1) Gibson, Dave M50 2) Hoyne, Ron M55
    3) Seibt, Andreas K M53 4) Sims, David E M48
    27.74 1:00.00 (32.26)
    1:25.21 (25.21) 1:46.70 (21.49)

    9 CMS 'A' 1:48.00 1:48.03
    1) Melanson, Edward L M48 2) Scott, Greg C M51
    3) Abrahams, Richard T M66 4) Mann, Michael T M56
    30.24 59.13 (28.89)
    1:25.36 (26.23) 1:48.03 (22.67)

    10 NOVA 'A' 1:47.40 1:48.68
    1) Benner, Tord E M51 2) Wagner, Thomas R M48
    3) Von Hoffmann, Gerard M55 4) Shumate, Tim P M49
    29.06 59.29 (30.23)
    1:25.15 (25.86) 1:48.68 (23.53)

    happy we won
    decent split, went 24.91 at zones



    Event 43 Men 45-49 200 Yard IM
    NATL: N 1:58.20 5/22/2010 ANDERS RASMUSSEN

    1 Sims, David E 48 IM 1:58.50 1:58.94
    25.75 56.69 (30.94) 1:31.75 (35.06) 1:58.94 (27.19)

    2 Rasmussen, Anders M 47 TXLA 2:00.57 2:01.58
    26.08 57.59 (31.51) 1:31.97 (34.38) 2:01.58 (29.61)


    3 Beatty, Dan C 45 GAJA 2:04.23 2:05.46
    27.53 59.75 (32.22) 1:36.23 (36.48) 2:05.46 (29.23)

    4 Jimenez, Carlos A 46 RICE 2:08.46 2:06.28
    27.41 59.52 (32.11) 1:36.29 (36.77) 2:06.28 (29.99)

    I raced beside David Sims,
    knew I had to be ahead of him at the 150 to beat him
    I wasn't and didn't
    had my best breastroke split this season 34.3
    but I was behind and wussed out,
    I shut it down a bit, splitting 29.6 on the free,
    Sims split 27.1
    at zones I split 28.0 and went 1:59.9
    my 1:58.20 record from last year held up,
    Categories
    Uncategorized
  14. Nats Day 2 Sat Apr 30, 2011

    by , May 2nd, 2011 at 10:39 PM (Ande's Swimming Blog)
    Nats Day 2 Sat Apr 30, 2011

    Event 19 Men 45-49 100 Yard IM
    NATL: N 52.14 5/23/2010 RICHARD HUGHEY

    1 Rasmussen, Anders M 47 TXLA 54.41 54.78
    24.77 54.78 (30.01)

    2 McCool, Chris 46 UNAT 56.53 56.23
    25.96 56.23 (30.27)
    3 De Biase, Terry A 46 ARIZ 58.50 56.93
    26.19 56.93 (30.74)
    4 Beatty, Dan C 45 GAJA 56.02 56.97
    26.08 56.97 (30.89)
    5 Jones, Brian A 45 NAM 57.00 57.03
    25.99 57.03 (31.04)
    6 Jimenez, Carlos A 46 RICE 57.52 57.54
    26.77 57.54 (30.77)
    7 Unger, Michael S 46 BLU 1:03.00 57.97
    27.46 57.97 (30.51)
    8 Stewart, Henry D 47 NCMS 59.51 58.14
    25.87 58.14 (32.27)
    9 Jaegers, Al 48 ARIZ 59.50 58.56
    26.74 58.56 (31.82)
    10 Ponthier, Chuck 48 LAPS 58.63 59.02
    26.76 59.02 (32.26)

    had a good race,
    tried to breathe more on fly,
    Tuchler missed the meet
    hoped to have my 2nd 50 under 30


    Event 25 Men 45-49 50 Yard Breaststroke
    1 Corbeau, James L 46 OREG 27.09 26.91
    2 Marx, Jeff 46 NITR 30.01 28.27
    3 Helgason, Tryggvi 47 LVM 29.50 28.78
    4 Rasmussen, Anders M 47 TXLA 28.66 28.80
    5 Unger, Michael S 46 BLU 31.00 28.99
    6 Cooper, Christopher E 46 VCM 30.12 29.00
    7 Condon, Doug 48 TVM 30.59 29.10
    8 Jimenez, Carlos A 46 RICE 29.92 29.12
    9 McCool, Chris 46 UNAT 29.59 29.22
    10 Alexander, Jeff 47 WMAC 29.00 29.93

    swam next to corbeau, he whooped me on the start


    Event 31 Men 45+ 200 Yard Freestyle Relay

    1 BLU 'A' 1:28.20 1:29.49
    1) Gaines, Ambrose M52 2) Switzer, Keith M M48
    3) Middleton, Marc D M59 4) Weiss, Scot H M46
    21.49 44.10 (22.61)
    1:07.07 (22.97) 1:29.49 (22.42)
    2 ARIZ 'A' 1:30.99 1:31.35
    1) Smith, Paul L M51 2) Jaegers, Al M48
    3) Hafner, Paul A M50 4) De Biase, Terry A M46
    23.65 47.06 (23.41)
    1:09.63 (22.57) 1:31.35 (21.72)
    3 RICE 'A' 1:32.50 1:31.69
    1) Kammerer, Richard F M53 2) Kone, Bruce C M53
    3) Williams, Bruce F M57 4) Jimenez, Carlos A M46
    22.40 45.77 (23.37)
    1:09.58 (23.81) 1:31.69 (22.11)
    4 BLU 'B' 1:34.00 1:33.04
    1) Bank, Holden J M51 2) Unger, Michael S M46
    3) Lydecker, Charles H M47 4) Bohlken, Ross P M56
    23.52 46.41 (22.89)
    1:09.66 (23.25) 1:33.04 (23.38)

    5 TXLA 'A' 1:33.00 1:34.48
    1) 24.23 Guthrie, David M M50
    2) 25.63 Coates, Ed M M45 49.86
    3) 23.05 Breazeale, Nathan M M47 1:12.91
    4) 21.57 Rasmussen, Anders M M47 1:34.48


    6 NCMS 'A' 1:31.00 1:35.20
    1) Stewart, Henry D M47 2) Gilchrist, Donald B M57
    3) Hollett, Peter G M51 4) Klein, Jonathan E M53
    23.68 48.47 (24.79)
    1:12.13 (23.66) 1:35.20 (23.07)
    7 CRUZ 'A' 1:36.20 1:35.83
    1) Wilson, Kurt E M51 2) Smith, David M M53
    3) Tallman, Karl G M52 4) Reed, Clay F M54
    23.75 48.16 (24.41)
    1:11.88 (23.72) 1:35.83 (23.95)
    8 IM 'A' 1:33.00 1:36.31
    1) Sims, David E M48 2) Hoyne, Ron M55
    3) Gibson, Dave M50 4) Seibt, Andreas K M53
    22.13 45.30 (23.17)
    1:11.97 (26.67) 1:36.31 (24.34)
    9 NOVA 'C' 1:37.64 1:37.34
    1) Von Hoffmann, Gerard M55 2) Shumate, Tim P M49
    3) Wagner, Thomas R M48 4) Benner, Tord E M51
    24.30 47.69 (23.39)
    1:12.15 (24.46) 1:37.34 (25.19)
    10 SCA 'A' 1:43.00 1:37.38
    1) Sidenberg, Phil M54 2) Eickhoff, Randy M M45
    3) Dajnowicz, Mark A M45 4) Davis, Stephen M M52
    25.20 49.64 (24.44)
    1:13.87 (24.23) 1:37.38 (23.51)

    happy with my split
    we were pretty far behind when I dove in
    the pool was super wavy,
    turn was challenging, race started in the late afternoon the far end was in the shade so the wall was darker than mid pool

    hoped to watch more races and talk with more friends but opted to lay low and rest for events

    Updated May 2nd, 2011 at 10:52 PM by ande

    Categories
    Masters Swim Meets / Events
  15. Easing into Monday morning workout

    This morning I swam at Riverbank with a friend. The pool was not crowded at all—the two of us had our own lane for most of the lap session, with at most one other swimmer joining us at times. Today’s goal was mostly just to get wet before I headed to the airport; I also hoped to do a bit of IM, just to remind myself about the three other strokes, since I’d done a lot of freestyle over the weekend. Here’s what I did:

    1000 lcm warmup (400s, 200k IM, 200p, 200 d/s IM)

    500 FR
    400 IM
    500 FR
    400 IM
    [These were all on 7:40ish—I got about 20sec. rest on the FRs, 1:00 on the IMs]

    3 x 200 FR desc. @ 3:15
    100 moderate kick
    2 x 200 FR steady @ 3:05
    100 moderate kick
    1 x 200 FR fast
    100 moderate kick

    200 kick
    200 pull
    200 pull w/ paddles

    300 warmdown + play

    I felt good in the water today, even though the pool was a bit on the warm side. Over the weekend I did no pool workouts, just outdoor swimming, and I think reducing my yardage for a couple of days in a row while I did that helped make going under 1:30 pace a bit easier for me today. I’ve been working pretty hard the last month—I just hit 250 miles on my GtD, with April being a 110k month—and have felt like I’ve been struggling lately to keep up my speed on longer sets. Today left me hopeful that once I back off a bit I’ll find that I’ve become a stronger swimmer, and not just a tireder one.

    I was lucky this past weekend to get in two open-water swims. On Saturday I swam with the CIBBOWs group out at Brighton. The water temp out there had dropped back down to about 50, and we swam just over a mile together in some light waves on a beautiful morning. On Sunday I got in a magical swim on the Hudson, up a ways from the city. The water there was a little warmer, in the mid-50s, and we swam for a bit over an hour in bright sunshine and calm water. (I also got to talk to Chaos a bit about the amazing Hudson stage swim he’s doing in July—very cool stuff!)

    For whatever reason, I really enjoy swimming in these colder temps. Now that the water’s no longer in the 40s and my hands and feet don’t get achingly cold, I just feel happy and exhilarated in colder water—mid to upper 50s feels pretty perfect (although I know I’d need warmer water if I were trying to do longer swims). I’m almost a little sad that the water will be warming up soon, except that warmer temps means I”ll have more buddies to swim with and hang out with at the beach. I’m definitely looking forward to that!

    Sealwatch update: I still haven’t seen any seals in the Hudson yet, though I’ve been looking. I’ve seen lots of things that turn out not to be seals: buoys, pilings, ducks’ bottoms, logs, even Canada geese sometimes camouflage themselves as seal heads, at least to hopeful eyes. I did have a moment of excitement last week when I saw a patch of debris along the shoreline in Riverside Park, and noticed that something among the branches, etc. was moving far faster than the rest. I walked nearer investigate, but it was quickly apparent that whatever it was, it wasn’t big enough to be a seal. It turned out to be some sort of little furry animal swimming along by undulating its tail back and forth laterally.

    By this time, several other people walking along the river path had noticed the little swimmer, and they started asking me about it. (Why me? I don’t know. I always seem to be the person people stop to ask directions of too.)

    Was it a beaver? No, I said, definitely not a beaver—too small, and the tail wasn’t the right shape.

    Maybe an otter? I don’t actually know what otters look like, I responded, so maybe it was. By this time it had dawned on me that the creature was in fact probably one of those notorious New York City fauna that I really try not to see. It seemed implausibly big for one, but every time I spot a city rat it always seems implausibly big. “I really hope it’s an otter,” I said.

    Here are some pictures—you can judge for yourself:





    For what it’s worth, the little guy could swim along pretty well—about half as fast as my comfortable walking pace. It dove down underwater a few times while I was watching, and stayed under for about 15-40 seconds. When it saw the ducks it made a beeline towards them, then swam alongside them for about 30 seconds before diving underwater again. The ducks did not seem alarmed by their new lanemate.

    When I started telling my MIMS relaymate this story, he stopped me at the “looking for seals in the Hudson” part, and suggested that I didn’t really want to be looking too carefully in the river before we swam there. He might just be right.
    Categories
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  16. 5 days - no power

    by , May 2nd, 2011 at 04:46 PM (Pete's swim blog)
    I'm back on line more or less now. All thursday, I had a 4g internet connection. That night, the gas ran out on the tower and I've had spotty cell reception ever since. I spent friday rebuilding a small generator that was clogged from improper shutdown 15 years ago. Got it going and tried to hook up my cable modem. Unfortunately, it was putting out bad power and I ended up frying my laptop, and modem power adapters. Got new ones today and my neighbor's generator is powering my cable modem and wifi. Most of Huntsville is back on line but we are too close to the heavily damaged areas. Might get power back tomorrow.

    Friday, I tagged along with a church group to help out in a hard hit area. It was nice to see the number of people doing what they could. Lots of help from all over the place. Looting was minimal. Someone broke into a gas station Thursday night. Owner had stayed in the gas station... armed. Looter was shot and killed and that's all I've heard about looting. Devastation is hard to describe. The biggest tornado came about 2 miles from my house. It was rated an EF4 and cut a 62 mile by half mile path through three counties. When people say houses were "leveled", that's usually not exactly correct. Sure, some houses have nothing but foundation left but this is rare. The majority of houses in the path however, are "totaled". The wind just picked them up off thier foundation and moved them. Sometimes a couple feet and sometimes a couple hundred feet. It doesn't really matter either way. The human suffering is worse than the damage itself. It was hard to watch people picking through what was left... much harder I'm sure to be the one doing it. I mostly cleared trees. It wasn't much but I suppose it was something.

    The neighborhood had been awesome. We cook out each night while the kids play. Usually 8-10 families show up. Lots of fun and I'm gaining way too much weight.

    The pool has power but it was still closed this morning. Hopefully, it will be running tomorrow.
    Categories
    Uncategorized
  17. Mon 5/2 and a swimless weekend

    by , May 2nd, 2011 at 03:17 PM (Dan's hobby/obsession)
    Well, not a totally swimless weekend. I spent some time looking over the meet results and wishing I was further along with my training so I could have been there in the warm/hot sunshine. Congratulations on some great swims!

    This morning's workout was a pretty low-key workout. I think it might be called a 'meat & potatoes' workout by some.

    Warm up:
    500 swim - every 4th length backstroke
    10x50 @ :50 with fins - 25 underwater / 25 swim, odds fly, evens free

    Pull set with #4 strokemaker paddles
    100 @ 1:20
    200 @ 2:40
    300 @ 4:00
    400 @ 5:20
    500 @ 6:40

    6x 150 @ 2:00 - came in between 1:45 & 1:47 on each

    4x25 @ :30 IM order
    4x50 @ 1:00 IM order

    200 cool down
    3,900 yds - 1 hr 0 min

    I followed this workout with a run in the rain with a triathlon coach I met after swim practice a few months ago. We ran a combination of road & trails that came to just over 10 miles in about 1hr 20 minutes. My first decent run since last week's bout with the flu.

    Over the weekend I managed to run 3.4 miles on Saturday and 5 miles on Sunday. We had some good weather (Great - for those of us near Seattle) 60's & sunshine, so I dusted off the Roubaix and hit the road for 30miles. It was good to get on the bike again, but I learned that swimming may keep me aerobically fit, but it does nothing for my ability to pedal the bike up the hills. (duh)
  18. Monday, May 2

    by , May 2nd, 2011 at 03:13 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    Main Sets:

    10 x 100 w/fins @ 1:30
    odds = flutter kick w/ board
    evens = free w/paddles

    Kick Mountain w/fins:
    up the mountain = dolphin kick w/board
    down the mountain = backstroke kick

    1 x 50 @ :45
    1 x 100 @ 1:30
    1 x 150 @ 2:15
    1 x 200 @ 3:00
    1 x 300 @ 4:30
    1 x 200 @ 3:00
    1 x 150 @ 2:15
    1 x 100 @ 1:30
    1 x 50 @ :45

    50 EZ

    10 x 50 @ 10-15 RI
    odds = breast pull w/buoy
    evens= fly drill

    6 x 50 scull

    50 EZ

    Total: 3800

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

    Commentary:

    Still down and out from allergies. I felt better Saturday, but after spending the day outside was worse on Sunday. Finally got to the pool today and just did an aerobic workout. My training has taken a huge hit the last 2 weeks. I'm hoping I can rebound in May. I'd love to go to yoga. But those classes are difficult when one is breathing challenged.

    Mr. Fort consulted his trainer recently about recovery (trouble recovering after Boston). His trainer recommended amino acids. In particular, he suggested the website www.infinityfitness.com. (Apparently, the amino acids from GNC and other sellers are fairly worthless b/c of excess shelf time.) They custom mix the amino acids powder based on the type, intensity, duration of your training and your body weight. They remarked that my typical training volume is "very high" and that I need to make sure to include recovery workouts. Perhaps so, but I feel like a complete slug lately.

    Hoping I can cram in some good workouts before Friday. I'm leaving to go to Dartmouth for a couple days on Friday am. Hopefully, I can swim in the pool -- that will be a blast from the past.

    Updated May 2nd, 2011 at 03:46 PM by The Fortress

    Categories
    Swim Workouts
  19. Is It Really Monday?

    by , May 2nd, 2011 at 12:08 PM (Year Three: The Road Back)
    Guess the coach got confused today because today's workout was definitely a Tuesday-type distance workout. E-gads! After a not-so-restful night's sleep, I wasn't exactly prepared to have a distance day workout this morning. That being said, the only yardage I ended up dropping was on the warm-up (running slightly behind schedule) and the cool-down (had to make sure the girls were ready for the school bus). Here's what we (I) did:

    400 Warm-Up (I did 350)
    1 x 700 on 11:30 (Free)
    2 x 350 on 5:45 (Free)
    7 x 100 on 1:40 (Free)
    2 x 350 on 5:45 (Kick)
    1 x 700 on 11:30 (Pull)
    400 Cool-Down (I did 250)
    Total Yards - 4300 (I did 4100)

    The entire set was written to be freestyle, but by the 2nd set of 350's, my shoulders were really needing a slight break. Of course, by the end of 2 350s kicking, my legs needed a slight break. All told, I was pretty pleased that I didn't drop actual workout yardage - only on the warm-up/cool-down - even though I kicked/pulled the back half. But... on the flip side, I love kicking and this was a great chance to get a lot of sdk's in. Quite frankly, the 2nd 2 350s were a lot of fun.

    Swimming was my sanity this morning and although I'm tired right now from a lack of sleep (and a hard morning swim), I'm in a much better place than I was when I woke up. My teenage daughter was being very much a teenager yesterday - complete with the eye rolls and attitude. If only there were a cure for that (other than growing up...)! Sometimes, swimming is my sanity - my safe place. Today was one of those mornings when it was nice to not have to worry about anything for a while other than what length number I was on. Is swimming ever just for your sanity's sake too? If it is, then just let everything else go and simply swim.

    Happy laps!
    Categories
    Swim Workouts
  20. After yesterdays dismall showing in the 50 free ...

    by , May 2nd, 2011 at 07:29 AM (Mixing it up this year)
    I just felt a need to do this particular workout and will try to do it every other week.

    500 Free
    5x50@1:00 Free rt arm only w/paddle just missed interval on last 2
    8x25@:45 Free kick every 3rd FAST went 27's on the fast ones 35's on the easy
    5x50@1:00 Free lt arm only w/paddle made interval with 5 seconds to spare
    8x25@:45 Free kick every other FASY went 27, 28, 28, 28
    5x50@1:00 Free paddle on rt hand 4 kicks on the paddle arm
    8x25@:45 Free kick all FAST went 27, 27, 28, 28, 28, 27, 28, 27
    5x50@:1:00 Free paddle on lt hand 4 kicks on the paddle arm
    6x100@1:45 Free w/paddles & snorkle maintain 4 beat kick
    300 Free easy but maintain 4 beat kick

    Total 3000 yards
    Categories
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