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  1. Gym + Swim, April 8

    by , April 8th, 2010 at 10:18 PM (The FAF AFAP Digest)

    broomstick twists, 1 x 25
    seated straight arm dips for RC, 60 x 2 x 25
    external and internal rotators, 10 x 1 x 15, each arm


    deep squat, 1 x 3:00 (I've done 5:00 minutes before, but it was bothering my shins, so stopped at 3:00.)
    push up hold with hands on 2 steps, 1 x 2:00
    tricep/bicep hold w/yoga ball & 10 lb DBs, 1 x 2:00
    lunge, 1 x 2:00, each side
    straight arm plank w/feet on yoga ball, 2 x 1:00


    dead bugs on bosu, 2 x 25
    russian twists on incline bench, 25 x 2 x 25
    standing lat pulldown, 130 x 2 x 10
    lying overhead tricep press, 50 x 2 x 15
    twisting squat swings, 25 x 2 x 15
    push up rows w/10 lb DBs, trying to keep perfectly still, 2 x 25 (it would be super difficult to do these with stacked feet)
    box jumps, 2 x 10
    altitude drops to squat position, 2 x 10
    (These are hard on the knees, I think. At least my bruised kneecaps really felt it.)

    Ate a banana and an energy bar and drove 10 minutes to the pool ...


    I had just planned on a recovery/aerobic type workout.

    Warm up:

    700 various

    Hypoxic/Aerobic Set:

    10 X 100 @ 1:45 w/MF

    odds = dolphin kick on back, 1st-3rd 25s = 6 SDKs (about halfway down pool), 4th 25= UW shooter

    evens = evil with long pullouts to the 15 meter mark

    50 EZ

    Modified Elise Set:

    I modified Elise's 3 x (8 x 50) set, with the 8 = 2 of each stroke. Originally, I intended on doing them drill, kick, swim. I had hoped to do the kicks fast-easy. But, there was no way. My legs were still fried. After one attempted fast kick, I altered course and did it thusly:

    3 x (8 x 50), done as:

    set #1 = drill @ 1:00, 2 of each stroke:
    single arm fly
    miss america drill
    breast pull
    underwater free recovery

    set # 2 = swim @ :50

    set # 3 =
    odds = fast evil pull (35ish)
    evens = scull

    100 EZ

    Total: 3100



    I used the exercise out of my funk method today. Worked reasonably well. My legs are still tired though. The power evil pulls were nice b/c they worked my arms. I am planning a speed workout tomorrow, and I may lay off the kicking some for that. Maybe I'll finally bust out my darn parachute.


    Eccentric exercises for tendonitis and strength:

    Ahelee posted this little ditty on my FB wall today:
  2. 4/9: Solo Swim in Singapore

    I am actually posting from the future.

    Ritz Carlton Singapore SCM

    20x25 free
    20x50 2 fly drill, 2 free 5 times
    20x25 back down, breast back
    2x500 free

    Snuck into the Ritz's 25M pool. I will take pictures tomorrow because the setting is pretty spectacular, but no pictures will be uploaded until I get back most likely.

    25M with overflow gutters, no lane lines, no backstroke flags about 84F at 8am.

    When I first got in, there were already 3 people swimming laps, and about 10 minutes later, there were about 6. The pool is all tile, and there is a zig zag pattern made with 4 or 5 colors of 6x12 tiles. It really is just like having 30 or so stripes, and you just pick the color to follow. This worked out amazingly well. After about 2k, people started to get out, leaving just a couple people in the pool and I could do some longer distance stuff without having to worry about traffic. Only one girl couldn't swim freestyle in a straight line, so traffic management was watching her and anyone doing some backstroke. Not bad at all.

    In one direction, the hotel lines up perfectly with the pool, allowing you to swim backstroke in a straight line. In the other direction are big beautiful, not growing in a straight line, trees and other foliage.

    Pool opens at 6am, so I will try to get down there earlier tomorrow. I am a little afraid of swimming in the sun this early in the trip. Singapore is pretty close to the equator, and my current tan is probably not enough to protect me from direct sun in the pool for more than 15 minutes I would guess. The pool is shaded until about 9am, and in partial shade all day.

    3k took about 80 minutes today.

    Updated April 8th, 2010 at 09:27 PM by qbrain

  3. The Thousand Strategy

    by , April 8th, 2010 at 07:03 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    To die or not to die, that is the question.

    Tomorrow, I head up to Clarion University about two hours away. I will spend the night at the Holiday Inn, getting up in time (I hope) on Saturday morning to make it to the pool in time for 8 a.m. warm ups for the 1000.

    I am in the first heat, which is scheduled to start at 8:45.

    Already, I am starting to get nervous.

    It's been suggested that a swimmer fears two things most of all: pain and poor performance.

    If you avoid the former completely, you guarantee the latter. I know I could take 20 minutes, in other words, to swim the 1000, be assured of suffering no pain, but my time would be terrible.

    But fully embracing pain, alas, does not guarantee good performance.

    In fact, pretty much any distance over a 50 requires husbanding your pain just so. Take on too much too soon, and you will tie up prematurely and finish badly, if, that is, you can finish at all.

    But if you fail to suffer too long into a race, you risk leaving too much behind--and even the most heroic attempts at negative splitting won't be able to overcome the hole you've dug yourself.

    With races like the 500, there are opportunities to practice throughout the season.

    But for me, the 1000 comes but once or at most twice a year.

    The closest thing to a 1000 I've swum this season is the 1650. I went out what felt like a decent pace but soon proved to have been too fast.

    By the 1000 mark in that race, I had begun wondering if I could even finish. The last 26 lengths were a torment I'd just as soon avoid suffering ever again!

    Here are my splits (500 and 1000 highlighted):

    1 1-5 Thorton, Jim 57 TPIT-AM 19:50.00 19:34.18

    1:05.54 (34.58)
    1:40.03 (34.49)
    2:14.52 (34.49)
    2:49.55 (35.03)
    3:24.78 (35.23)
    3:59.96 (35.18)
    4:34.94 (34.98)
    5:10.07 (35.13)
    5:45.07 (35.00)

    [note: 50s all 35s and 34s}

    6:20.07 (35.00)
    6:55.36 (35.29)
    7:30.52 (35.16)
    8:06.58 (36.06)
    8:42.46 (35.88)
    9:18.37 (35.91)
    9:54.37 (36.00)
    10:30.72 (36.35)
    11:07.09 (36.37)
    11:43.09 (36.00)

    {note: 50s all 35s and 36s now}

    12:20.04 (36.95)
    12:57.12 (37.08)
    13:33.82 (36.70)
    14:10.80 (36.98)
    14:47.27 (36.47)
    15:24.20 (36.93)
    16:00.74 (36.54)
    16:37.19 (36.45)
    17:13.84 (36.65)
    17:50.36 (36.52)
    18:26.61 (36.25)
    19:02.29 (35.68)
    19:34.18 (31.89)

    That race was back in January, and I have already forgotten how I paced it. I just know it got really painful. With the exception of the last two 50s of the race, I didn't break 36 after the first 1000.

    Which brings me to my quandary:

    How to pace the 1000?

    I could just try to swim the whole thing relatively fast by "feel"--approach the lactate threshold but back off if I sense I am getting too close. I used to be able to do this better; for some reason, lately my sense of "feel" is not so reliable. I have been going out too fast and regretting it.

    Kirsten, who I solicited for advice, said to try to relax.

    There is also the possibility of adapting the Glenn Battle 500 strategy to the 1000.

    Here is how I would try to do this if I decide to try it:

    • 6 lengths comfortable, 2 lengths just out of the comfort zone
    • 6 lengths comfortable, 2 lengths just out of the comfort zone
    • 6 lengths comfortable, 2 lengths just out of the comfort zone
    • 4 lengths comfortable, 2 lengths just out of the comfort zone
    • 4 lengths comfortable, 2 lengths pretty fast
    • 2 lengths comfortable, 2 lengths all out sprint

    If nothing else, trying to remember this math scheme might distract me from corporeal discomfort.

    If you have any suggestions, please post soon! I leave sometime tomorrow afternoon!

    I did sign up to swim it again two weeks later at Colony Zones. If nothing else, I will try to learn something from the Clarion swim.
  4. sarasota Y Sharks Masters 5:30 Workout -04/09/10

    by , April 8th, 2010 at 02:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    3 X 200 3:30
    2 X 100 1:30

    1 X 600
    Broken :10 @ each 200
    Fins optional

    5 X 50 kick 1:15

    4 X 50 1:15
    Descend 1-4, # 4 @ 100%

    6 X 25
    odd: build to race finish
    even: blocks, sprint 20 yards

    1 X 75 easy
    1 X 50 blocks @ 100%
    1 X 75 easy

    18 X 50 1:00
    odd: perfect stroke
    easy: @ race pace 1000/1650

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  5. Thursday, 4/8/10

    by , April 8th, 2010 at 12:03 PM (A comfort swimmer's guide to easy swimming)
    SCY, with Carrie

    400 Reverse IM alt. kick/swim by 25
    300 pull, 150 free/150 back
    200 IM drill
    100 swim back

    3x around:
    kick 4 x 75 on 1:35
    (free with board, coming in between 1:20-1:25 on all)
    50 easy choice on 1:00
    swim 100 FAST on 2:00
    (I did #1 IM-1:35, #2 back-1:25, #3 IM-1:30)
    50 easy choice on 1:00

    pull 8 x 50 free on :55 descend 1-4 free, 5-8 back
    (with paddles only, went 40->35 on free, 45->40 on back)

    swim down 100
    Total: 3000 yards
  6. Thu Apr 8th 2010

    by , April 8th, 2010 at 10:52 AM (Ande's Swimming Blog)
    Thu Apr 8th 2010

    SUBSCRIBE to Ande's Blog

    1 Day till the 2010 South Central SCY Zone Championships. I'm resting & getting ready to race.

    South Central ZONES PSYCH SHEET

    Here's what I'm swimming:
    (I've decided to skip the 50 fl & 200 bk.)
    02 1650 yard Freestyle 17:55.99
    04 400 yard Individual Medley NT
    06 50 yard Butterfly NT (skip)
    08 200 yard Freestyle 1:51.99
    12 100 yard Backstroke 54.9
    28 100 yard Individual Medley 54.99
    32 200 yard Backstroke 2:29.99 (skip)
    34 100 yard Butterfly 52.99
    40 200 yard Individual Medley NT


    here's my mile splits from the Dixie Zone Championships 2 weeks ago

    Event 1 Men 45-49 1650 Yard Freestyle
    1 Rasmussen, Anders M 46 Longhorn Aquatics-ST 17:47.35

    28.34 30.98 59.32
    31.35 31.84 63.19
    32.21 32.15 64.36
    32.43 32.62 65.05
    33.00 33.23 66.23 5:18.15

    32.77 33.10 65.87
    33.20 32.72 65.92
    32.58 32.68 65.26
    32.61 32.27 64.88
    32.49 32.40 64.89 5:26.42

    32.36 32.62 64.98
    32.54 32.49 65.03
    32.31 32.43 64.74
    32.39 32.46 64.85
    32.55 32.43 64.98 5:24.58

    32.63 32.76 65.39

    I'm racing the 1650 tomorrow & hope to improve my time. I intend to:

    1) go easier on the first 200 & settle into a faster per 50 pace,
    ie 31 high 32 low

    2) descend each 500

    3) descend the last 3 50's & sprint the last 50 with a 6 beat kick

    4) warm up more & better


    Swim Center
    scy, main pool
    whitney coached
    6:30 to 8:00
    swam with Sharon & a new Triathlete
    beside Mike, Tyler, Todd, Jon, & Nate
    dove in around 6:50
    wore brief

    Warm Up:
    Missed it

    50 drop down set
    start 1:00 & drop int by 1 sec each repeat
    used this as my warm up
    cruised it, made it to 36
    then did every other to 30

    changed into B70 Full

    50 bk
    flip start
    12 SDKs off each wall
    Todd Timed
    went 25.4

    this is pretty good I went 26.1 recently

    100 easy

    2010 MEETS:

    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
    Swim Workouts
  7. Wow a good one today

    by , April 8th, 2010 at 07:38 AM (Mixing it up this year)
    Going into this one I was sore. I had weightlifted again last night, which actually made my arms and back feel better at the time. That little thing called sleep causes all kinds of stiffness and soreness to emerge.

    This set done with no rest between them
    3x100@1:45 Free
    200@3:30 Free w/fins FAST went 2:21
    3x100@1:45 Free
    3x100@1:45 Free w/paddles & bouy
    3x100@2:00 Free w/fins FAST went 1:09, 1:07, 1:05
    3x100@1:45 Free
    3x100@1:45 Free w/paddles & bouy
    3x100@1:45 Free w/fins kick
    8x50@:55 Free w/fins FAST held 32's
    20x50:55 Free w/paddles & bouy
    1 minute rest
    100 Free w/fins FAST went 1:01
    200 Free EASY

    Total 4000 yards
  8. Going to nationals!

    Tonight I swam the late workout with TNYA at John Jay College. Here’s what I did:

    650 warmup (200 FR, 50 FL, 2 x 100 BK/BR, 200 K)

    6 x 100 pull @ 1:30

    5 x 50 dolphin kick @ 1:15

    I got out at this point because I was having some sinus/allergy problems. The water quality wasn’t very good, so that might have been what was causing them (it was cloudy and smelled and tasted funny.) I figured it was best to bail and live to swim another day, but I was frustrated because I really liked what the next set was going to be. I told Scott I was stealing it to swim another time.

    Tonight’s experience notwithstanding, I have been excited about swimming this week, because over the weekend I decided that I would go to nationals. I have been pretty lackadaisical this season about making any long-term swimming plans, in part because I’ve had some more pressing issues to deal with, but also because I was enjoying just swimming the workouts for themselves and simply planning my swimming life from one meet to the next. (Plentiful local meets this season definitely contributed to this enjoyment—thank you Metro meet directors!). But over the weekend I realized that it wasn’t too late to enter nats, that I would enjoy swimming a last scy meet this season, and that I could combine the meet with a trip home to see my folks that I need to make around that time anyway. Bingo! I’m going.

    I’ll probably do the meet as a 2-day affair, swimming all my individual events on Friday and Saturday. The only events that look attractive on Sunday—50 FR and less so 100 BK—are relatively late on the schedule, and I don’t want to have to either plan a really late flight home, or worry about missing an earlier one. So right now I’m leaning towards doing the 400 IM, 50 BR, and either 200 BK or 100 FL on Friday, and the 2IM, 100 FR, and 50 BK on Saturday. That will give me a pleasantly chewy schedule, as well as plenty of stuff to work over the next 6 weeks. I already have my flight, hotel, and car reservations, but will probably wait til after my meet on Sunday to enter in hopes of getting a better official time in the 200 IM to seed myself with.

    And yesterday I actually tried on my 2 tech suits—I have a B70 and a Finis. They’re both new—the B70 is a replacement suit for the one that ripped in Portland. (I've managed to avoid wearing it for the last year and a half). The B70 donning experience wasn’t as bad as I remembered, maybe because I made a scarecrow by stuffing the legs of the suit with a foam roller and a stretching mat and the body of the suit with a few towels. I zipped it up and left it like that for a couple of hours before I tried it on, and it seemed to have stretched out at least a bit. It was still very tight, but getting it on only took about 10 minutes. Plus I didn’t feel like the circulation to my ankles was completely cut off. (I had put water bottles in the cuffs to stretch them). The Finis suit might benefit from a similar scarecrow treatment. I do find the “stabilizing strips” in that suit a little bizarre.

    So . . . onward and upward. Atlanta here I come!
    Tags: atlanta
  9. Lacking Ferocity, April 7

    by , April 7th, 2010 at 09:23 PM (The FAF AFAP Digest)
    Lacking ferocity:

    I woke up today feeling battered and bruised (mentally and physically) and somewhat enervated. Perhaps Jimi disease is catching? Or, as a friend cleverly suggested, it's a "pouting hangover." I feel like the deep tissue massage really did me in this time. With 10 zillion things to do (spring is my busiest time of the year with the girls each adding a sport), I decided to take a mental health day, get stuff done, engage in some retail therapy and not fret over swim training. I was quite cheery until I almost died in a car crash. Literally. Driving with my 15.5 year old (new permit) absolutely terrorizes me. That transition period where they gain experience and judgement is super ugly.

    I'm hopeful this short mental break will rejuvenate me. If not, I will go full force into exercising my ass off, which often works. And, happily, my TRX system arrived in the mail late today along with a Rodney Yee "cross train core" DVD that a friend sent me. So now I have to figure out how to use TRX.

    Here's my plan for the rest of the week:

    Thursday: dryland + aerobic swim (probably either Speedo's workout from today or Elise's 3 x (8 x 50) set*

    Friday: yoga + sprint swim

    Saturday: drylands (maybe TRX)

    Sunday: swim @ GMU + bikram yoga

    * I was hoping to sneak off to a Thursday night practice hoping for a repeat of the stroke workout Speedo did this am. But, no, I am advised this is the first travel volleyball game of the season.


    In addition, I have revised my Zones entries to compensate for the lost meet. They are:


    100 free (for 50 split)
    200 mixed medley relay (probably 50 back)
    50 evil
    100 fly
    women's 400 medley relay (100 fly)
    women's 200 free relay

    (I'm told there are breaks before and during the relays on the women's side this year. I really hope so. Last year, I had one heat between the two relays and practically fell off the blocks in exhaustion leading off the free relay.)


    100 IM
    skipping mixed 200 free relay (sorry Speedo)
    100 evil
    100 back
    50 free (may scratch this depending on how Saturday's 50 free goes.)
    women's 200 free relay

    Is this enough events for you, Geekity? I'm hoping it's not too ambitious a schedule. Since I am planning a lot of 100s (for me) this meet, I will endeavor to keep my aerobic work up somewhat while still focusing on speed. I am already planning a massage for the following Monday to aid recovery.

    And (cue protests from Patrick and Chris), I am engaging in dirty rotten sandbagging in the 100 evil with an NT to get more rest before the 100 back on Sunday. I really want to get another 100 evil in since I've been doing so much of it in practice.


    Updated April 7th, 2010 at 09:49 PM by The Fortress

  10. It ain't a Fortress workout... 4/7/10

    by , April 7th, 2010 at 08:59 PM (The Labours of SwimStud)
    So after my test set on Monday I thought something a bit more distance focused would be I mad the 1-5-1 pyramid the core of the day's aquatic activity.

    Wearing a really draggy drag suit, it went thusly:

    Warm Up
    6 x 50

    I did it all FR and think I held 1:30 pace on the swims using a 1:40 interval base.
    4 x 50 EZChange Up Set
    10 x 50 1:15 held high 30's
    I wanted to jolt my system a bit so I tried to find something that would make me switch to a speedier swim...between the fatigue and drag suit though...I couldn't really get to sprint.

    Kick Set

    500 Fin Kick Moderate

    Cool Down
    4 x 50 EZ

    I went into the weight room and did my routine. I felt stronger today and got more reps on a number of I think I need to look at a slight weight increase.
  11. Ahhhh..........deload

    by , April 7th, 2010 at 08:56 PM (Elise's Fitness Fun)
    Hit the weight room today for a workout during my deload week. Lifting the lighter weights feels so nice and makes me realize how hard I've been working when I lift heavy.

    Squats: 1 set of 20 with bar

    Bench press: 60 x 10

    Lat pull-down: 85 x 10

    Military press: 35 x 10

    Leg press: 130 x 10

    Leg curl: 40 x 10

    Hammer curls: 8 x 10

    Bicycle crunches: 1 set of 100

    Good morning darlings: 1 set of 50

    Side crunches: 2 sets of 10

    An hour later, went for an easy 2 mile run. Went really slow (19:47) and it likewise felt really good.

    I envy those that are getting to swim outdoors right now and who have a regular masters team to train with. With the nice weather, it is getting harder and harder to head to the indoor pool. If I had a group of adults to socialize with while I was swimming, that might make it easier. Kind of wish Nationals was the usual time - end of April/early May because then I would be starting my taper next week.

    May have to make a road trip to train with a masters group to spice things up in the next few weeks.
  12. Tampa bay minus ten

    1. Make lists (packing, boat provisions, communication signals, etc)

    2. Buzz down: no reason to carry extra hair through 24 miles, but i won't shave... water temp is supposed to be cooler this year according to Ron. <70

    3. Find a killer waterproof, environmentally sound sunscreen. Google search "albino at the beach". My straight zinc oxide didn't have the staying on power I hoped for..... got a bit toasted in Maui.

    4. Check the competition.... I've looked over the results for the past 10 years and the times are so varied... typical of events of this length, but its impossible to get a handle on how long i should expect to be in the water.
    Prepare for 12 hours; hope for 9 hours.

    5. Find some bottles that fit in my fancy double swivel cup holder telescoping feed stick. I thought these 16 oz. Nissan insulated stainless steel containers would work. They have a great push button flip top lid, but they are too top heavy, and fall out...... still looking.

    6. Order some spare goggles. B-70 Vision are my OW goggle of choice these days... comfortable and a wide field of vision.

    7. Schedule a pre-race deep tissue massage for next wednesday.

    8. Get lots of sleep.

    9. Re-check my nutrition plan.... might have to include a "hot drink" option. This will require Clare to mix as we go.... a bit more complicated than doing a complete pre-mix. I'm shooting for feedings every 20 minutes.
    70 - 80 calories per feed.

    10. Make sure to pack the E-Stim unit. I use it mostly for the recovery programs.

    11. Mix some grease: 50% vasaline, 50% anhydrous lanolin for pits, neck, chin, shoulders, groin, etc.

    12. Figure out some scooby snacks to have on board.... to get me through the dark hours (6-8)... I'm thinking maybe chocolate pudding, bananas, mallomars, apple sauce, oatmeal.... stuff that wouldn't be that bad coming up (always a possibility).

    i'm sure i've forgotten lots of stuff................
  13. Sarasota Y Sharks Masters 5:30 Workout -04/08/10

    by , April 7th, 2010 at 01:21 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    YMCA Nationals start 1 week from today. We will drop our yardage total accordingly.


    WARM UP:
    3 X 250 4:00

    1 X 800
    Broken :15 @ 400
    Fins are optional

    6 X 50 kick 1:15

    6 x 50
    1-3 Perfect stroke
    4-6 descend to fast, #6 @ 100%

    3 X 100 free on 1:50 stroke on 2:05
    Swim @ 85/90%

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  14. Tuesday April 6, 2010 - kick

    I feel like my kick has been terrible lately. The good news is my pull (especially on free) feels really strong. My kick used to be a strength for me and I feel like it's fallen off quite a bit. So I am implementing two mostly kick workouts a week for myself over the next 3.5 weeks to get my legs ready for nats.

    200 swim
    200 pull

    2 x 500 kick with long fins
    1st one was dolphin (did stomach, back, left side, right side, back by 100)
    2nd one was free with a board

    100 pull

    4 x 50 kick with zoomers on my back with my new nose clip. I'm loving my nose clip. Much easier to work the wall off of the turn now.

    100 pull

    4 x 50 fly drill

    8 x 25 fly swim (1-4 ez working on "perfect" stroke; 5-8 alt fast ez)

    200 swim down
  15. Wednesday, 4/7/10

    by , April 7th, 2010 at 12:17 PM (A comfort swimmer's guide to easy swimming)
    Did 2 workouts today. morning and then again this evening.

    SCY, Solo (both times)


    300 swim free
    200 drill alt. 50 no free/50 choice
    300 pull breathe 3/5 by 25
    200 kick choice
    swim 6 x 50 on 1:00 build to about 80-85% choice
    (Alternated free and back. free around 37-38, back around 40-41)

    swim 5x around:
    2 x 75 free on 1:20: hold stroke count the same at moderate pace
    75 choice FAST on 1:50
    (All the moderate 75's were between 1:00-1:02 with spl 16 at the beginning of the set and 17 by the end.
    The "fast" ones weren't so fast. Started around :55 and by the time I got to the last one it was 58)
    75 easy

    kick 12 x 25 on :40 choice: odds smooth, evens FAST
    (1-6 free w/board, smooth around :25, fast was :18-:19-:21; 7-12 on back, smooth around :30, fast :23-:25)

    swim down 100
    Total: 2900 yards

    I poached this from Fortress' blog

    200 swim, 200 kick, 200 drill

    10 x 50 with paddles only, odds free, evens back
    (free at 14-15 spl and 35-36, back at 15-16 spl and 39-40)

    4 x 100 on 9:00 with zoomers done as follows:
    1 x 50 swim AFAP @ 1:00
    1 x 25 swim AFAP @ :30
    1 x 25 kick AFAP @ :30
    200 EZ after each

    odds free, evens back
    (times are approximate as I had problems seeing the pace clock from the far end of the pool because of the glare.
    #1 & 3 free - 28 + 14 + 16 = 58
    #2 & 4 back - 31 + 16 + 17 = 1:04)

    200 easy cool down

    Total 2400 yards

    Total for the day = 5300 yards

    Updated April 7th, 2010 at 11:51 PM by poolraat

  16. Wed Apr 7th 2010

    by , April 7th, 2010 at 10:50 AM (Ande's Swimming Blog)
    Wed Apr 7th 2010

    SUBSCRIBE to Ande's Blog

    South Central ZONES PSYCH SHEET

    2 Days till the 2010 South Central SCY Zone Championships. I'm resting and getting ready to race but will lift through it

    here's my mile splits from the Dixie Zone Championships

    Event 1 Men 45-49 1650 Yard Freestyle
    1 Rasmussen, Anders M 46 Longhorn Aquatics-ST 17:47.35 20

    28.34 30.98 59.32
    31.35 31.84 63.19
    32.21 32.15 64.36
    32.43 32.62 65.05
    33.00 33.23 66.23 5:18.15

    32.77 33.10 65.87
    33.20 32.72 65.92
    32.58 32.68 65.26
    32.61 32.27 64.88
    32.49 32.40 64.49 5:26.42

    32.36 32.62 64.98
    32.54 32.49 65.03
    32.31 32.43 64.74
    32.39 32.46 64.85
    32.55 32.43 64.98 5:24.58

    32.63 32.76 65.39


    Swim Center
    scy, main pool
    whitney coached
    6:30 to 8:00
    swam with Tyler & Nate,
    beside Chris, Paul, Marcio & Kelly
    wore B70 legs

    Warm Up:

    200 IM k
    5 x 50
    200 IM drill

    assigned 8 x 125 done 100 fr aerobic 25 stroke fast
    did 8 x (50 fr easy, 50 skip, 25 stroke fast)

    100 fr fast broken swim 10 sec at each 25

    100 easy

    2010 MEETS:

    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships

    02 1650 yard Freestyle 17:55.99

    04 400 yard Individual Medley NT
    06 50 yard Butterfly NT
    08 200 yard Freestyle 1:51.99
    12 100 yard Backstroke 54.9

    28 100 yard Individual Medley 54.99
    32 200 yard Backstroke 2:29.99
    34 100 yard Butterfly 52.99
    40 200 yard Individual Medley NT


    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events

    Updated April 7th, 2010 at 03:52 PM by ande

  17. It has been a while since I shook things up

    by , April 7th, 2010 at 07:36 AM (Mixing it up this year)
    This morning the issue was getting moving. It hasw been a long time since I had DOMS effect my workout. I know it is a good thing, just need to swim thru it and I did.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd fast
    10x50 from dive 20 yard sprints alt fly/free then easy free
    300 Free kick w/fins
    200 Fly kick w/fins
    5x200@3:00 Free w/paddles & bouy went ?, 2:48, 2:26, 2:38, 2:32 someone reset the clock during my first one
    200 easy free

    Total 3700 yards
  18. Dead tired

    by , April 6th, 2010 at 09:23 PM (Elise's Fitness Fun)
    Swam with the kids today. They are not doing as much these days with the transition between seasons. Still, this workout really wore me out! On a positive note, I think I figured out what I was not doing on my fly. I wasn't working the upbeat of my kick enough. Once I started working it, found that I went much faster!

    The workouts with the kids have been really good for me as it has really improved my aerobic conditioning. Supposedly, the better conditioned one is, the less problem with POTS. What is really challenging is pushing to get past the hump of feeling tired all the time so that you can get in better condition. I know that 6 months ago, I may not have been able to do the 24 x 50 set (3 rounds of 8 x 50 hard) all the way through without some HR issues. No problems today, so this is progress that I am excited about!

    Anyway, here is the workout:

    Warm-up: 400 Reverse I.M.
    4 x 50 on :50
    100 dolphin on back

    6 x 200 on 3:00 - did first 3 free, and second 3 back with paddles

    8 x 100 on 2:00 - I.M., fly/free/fly/free, back/free/back/free, breast/free/breast/free, 100 free, fly/free/fly/free, back/free/back/free, breast/free/breast/free

    3 rounds of 8 x 50 with 1 minute rest between each round - do two 50s of each stroke on 1:00

    4 x 100 - 25 underwater/75 easy - 1 minute rest

    200 easy

    4500 SCY
  19. Back after a short break.

    by , April 6th, 2010 at 05:29 PM (A comfort swimmer's guide to easy swimming)
    I missed swim on Saturday, pool is closed on Sunday and the water was too cold (72°) yesterday. It was 79° today which was perfect.

    400 swim alt. 100 free/100 back
    300 pull, half free and the rest on back concentrating on DPS
    200 kick as 100free w/board, 100 on back
    100 easy free

    swim 8 x 150 on 2:30: odds free, evens back; keep the stroke count and times consistent free, and descend the back to about 90%
    (on free was holding 16 spl and swam between 2:06 and 2:12
    On back spl was 17-18 and times were 2:15, 2:12, 2:10, 2:05)
    50 easy

    kick w/fins 8 x 75 on 1:30 choice; descend 1-4, 5-8
    (with zoomers, 1-4 free w/board went 1:10->:58, 5-8 on back went 1:15->1:00)

    150 easy swim down

    Total: 3000 yards
  20. Bummer, April 6

    by , April 6th, 2010 at 04:35 PM (The FAF AFAP Digest)
    Pouting First:

    My meet this weekend is apparently cancelled for insufficient attendance. Oddly, it doesn't indicate this on the PV masters website and I didn't receive an email to that effect. I found out on FB from other swimmers who were notified. WTF? Did my entry form get lost in the mail again?! Really bummed about this as I was hoping to get some much needed start practice and speed work as well as times in a couple events. 2010 has been a tad disappointing so far. The Richmond meet was marred by blizzards and cramps. The Albatross meet was marred by the flu and a stolen suit. Now this meet is cancelled. I think this may be the first year I don't have a tapered time in the 50 free. And I was hoping for a re-do of another event. Crap. I also may change my Zones events in light of this.

    Swim @ Oak Marr w/Speedo:

    At least I had a workout buddy today! Speedo and I tried out a Rich Abrahams set. It was definitely more speed work than a true lactate set, though my legs were burning by the end. The 3 x 100 AFAP set is far worse.

    Warm up:

    800 various

    Transition Set:

    10 x 50 @ 1:00
    odds = swim
    evens = backstroke kick

    I didn't feel so great on these. I was sore and felt like I was moving through jello a bit.

    Speed Set:

    4 x broken 100s @ 9:00, done as follows:

    1 x 50 swim AFAP @ 1:00
    1 x 25 swim AFAP @ :30
    1 x 25 kick AFAP @ :30

    200 EZ after each

    I did mine with fins, as I am wont to do with speed work. I think I should have been slightly faster on these. However, given that I am sore and tight, the times weren't too bad. #2 was the best and #4 was the worst and hurt the most. My legs gave out on the last 25 kick.

    #1 = back
    25 + 12 + 12 = 49

    #2 = back
    24 + high 11 + 12 = high 47

    #3 = breast
    30 + 15 + 15 (swam this) = 1:00

    #4 = fly
    24 + 12 + 12 = 48

    I was gasping and panting a lot more than Speedo on these. I think he was loafing.

    Total: 2500


    Had a massage today to help ease soreness and prep for the now cancelled meet. Oh, well, I really needed it. She said I was tighter than usual. I guess with the intensity of my workouts, I need to stretch for a period of time every day and not just rely on periodic yoga to keep me loose. Now, I am off to mull over my Zones entries and re-decide what to swim. Since the 100 IM is my 6th event for Nats (and could be cancelled since I refuse to time ), I'll have to stick with that one.

    I'm going off the wagon and having a glass or two of chard tonight. I can't tell any damn difference anyway!

    Some ab exercises:

    [nomedia=""]YouTube- Six Pack Abs Great Abs Exercise "Exercises Abdominals"[/nomedia]

    Updated April 7th, 2010 at 12:06 PM by The Fortress

    Swim Workouts , Test Sets