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  1. 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
  2. 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
  3. 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

  4. 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.
  5. 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.
  6. 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................
  7. 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
  8. 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
  9. 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

  10. 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

  11. 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
  12. 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
  13. 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
  14. 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
  15. Sarasota Y Sharks Masters 5:30 Workout -04/07/10

    by , April 6th, 2010 at 01:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    3 X 250 4:00

    1 X 1000
    Fins optional
    Broken :15 @ each 250

    1 X 50 1:10
    1 X 75 1:10
    Four times through.
    50's are easy, faster for the 75"s

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

    1 X 100 easy


    1 X 200 broken :10 @ each 50 5:00
    1 X 100 easy 3:00
    1 X 100 broken :10 @ the 50

    WARM DOWN: 4 X 50 easy 1:00

    Distance Swimmers: 12 X 50 @ 1000/1650 pace 1:00

    Swim Workouts
  16. I'm back ... again ...

    Okay I've been terrible about blogging (again). Fortunately I've been training just not writing about it. I'm playing with my schedule trying to figure out what makes sense for me for the next month before I start my nationals taper.

    Last night:

    I did an hour or so of dryland. Lots of legs ... plyos, squats, jumps, etc.

    I finished up with some core work and bands. I was pretty fried by the time I got into the pool. Over the last several months I've been swimming in the morning then doing dryland at night so I have not had the back to back.


    400 swim
    100 kick (did it backstroke with my new nose clip - very strange but I like it!)

    5 x 100 (kick, fist, catch-up, swim by 25) on 2:00

    6 x 25 build on :30

    Main set 1 (also known as death by sprinting)

    100 on 4:00
    2 x 50 on 1:45 (went fly then free)
    4 x 25 on :45

    It was all, all out sprint. I killed myself on the 100 and the 50 fly which made the 2nd 50 free quite painful and rotten. The 4 x25 I actually held under 15s but I think that was sheer luck as I am sure I was nearly dead by the start of those.

    200 ez recovery

    5 x (50 kick on 1:10, 100 IM on 1:40, 150 free on 2:15)

    I modified it to do a 150 kick/150 swim (I did the first 50 kick free with a board and the second 100 IM kick). I did the 150s on 2:20 to allow a bit of recovery after the kick - my body was quite done by the end and my calfs were tightening with each push off the wall.

    My coach convinced me to try to sprint kick shooters at the end ... got half way down the pool doing fly kick and my right calf cramped hard. Oh well ...

    Tonight I'm going to do some nice easy endurance kick. 500s with long fins, 100s and 200s with zoomers. MAYBE some sprint kick.
  17. Re-cap of 2010 SCY in-season meets:

    Meets, Reverse Chronological, Leading up to Nationals

    New England Championships, Boston, Mar. 2010:

    This was a great experience, as it was the first big meet I'd been to as a Masters swimmer. Didn't realize it at the time, but I was swimming very tired at this point. Immediately felt drained and out of breath in each race over this 2-day meet. But, made a moral victory out of it by continuing to race hard and not let frustration sink in. And this meet was perfect as a final lead-in to Nationals, as I (in retrospect) needed some stiff competition from swimmers who were rested, or just plain fast. Served as a wake-up call going into the end of the season. I couldn't have scripted it any better than that!

    Burlington CC Meet, NJ, March 2010:

    The increased yardage paid off, as I took about 24 seconds off my first 500 back in Oct 2009. Did poorly in the 50 back, but mainly due to an unusually bad start. Teamed up with some 1776 people for a 200 Fr relay. Lead off with what one of my relay-mates called a '23-something' (the timing system wasn't working right). For me, that's pretty good.

    UMBC, MD Meet, March 2010:

    Went slower in the 200 Free than I expected, and was still tired when the 200 Back came along. Came away from this meet deciding that I needed to shift training away from weights, cardio & dryland, and become an actual 'swimmer' again by ramping up yardage.

    Severna Park, MD Meet, Feb 2010:

    Two meets before this were cancelled due to snow, so I came to this meet determined to swim really fast for in-season. Did a 58.7 in the 100 back, the first time I did as a Masters swimmer that I considered to be 'good', from an age-group perspective. Also did the 50 Fly and 50 Breast, with decent times.

    USMS National One Hour postal swim, Jan 2010:

    Was still trying to shake the lost week of training due to a cold, but again decided to show up for the hour postal. It felt pretty good, considering I was really in no shape to attempt swimming for an hour straight! Who was it who said 99% of life is showing up?

    Boyertown Y Meet, Jan 2010:

    Had just gotten over a cold, which wiped out an entire week of training (and only had 2 weeks of training before that!). Swan terribly, but decided to make it a moral victory by showing up, at least.

    Pottstown Y Meet, Jan 2010:

    Took a long hiatus due to the Holidays, but decided to attend this meet anyway with only 5 days of training. Did well in the 200 Breast, but was still tired due to lack of training when the 200 Free came around. Gutted it out and won both races.

    Sussex Y, NJ Fall Meet, Oct 2009:

    My very first meet as a Masters swimmer. Did the 200 and 500 faster than I expected (I guess I didn't really know what to expect!), winning both. Everyone was very friendly and helpful; as I found out, Masters swimmers are always friendly and helpful!

    Season Overview:

    I'm coming to the end of my first season as a Masters swimmer. It was Phelps in Bejing that gave me the itch to compete again, mainly b/c he's an IMing, FLYing, middle distance generalist like I was. Obviously Phelps is on a way higher level, but the similarities astounded me. And I hadn't paid any attention to swimming on any level for several years. Suddenly I began thinking 'hmmm, what if I were to swim again in Masters?'. I kicked around the idea for more than a year before committing to it. I even bought one of those crazy tech suits! We didn't have those back in the day. My tech suit makes me feel like Batman or something.

    I'm headed to YMCA Masters Nationals in Ft. Lauderdale in a few weeks. Rowdy Gaines is entered in it! I wonder if he'll actually show up. I'll try to get a picture with him. Hopefully he's not too much of a 'celebrity' to spare a few moments for his peeps.

    Colonies Zones is the week after that. Looking forward to seeing many of my 1776 teammates. We're a far-flung team with many workout groups; I haven't met too many people so far, with the notable exceptions of Laurie Hug, Chris McGinley, Rich Reshetar, Chirs Dana, Janet Moeller, Russ Deherder, and Tom Patterson, who has been my Masters 'answer-guy'. Thanks Tom! Looking forward to putting together some fast relays with some of these guys...break some records, win some gold, get some top 10 times.

    A funny thing happened one day at practice at UMLY while tapering for Y Nationals. The guy in the lane next to me struck up a conversation (I guess he saw my USMS cap). He guessed (correctly) that I was going to Nationals, asked what events I was entered in, and so on. At one point I asked him his name, and he says “I’m Bill Specht”. I blurt out “YOU’RE BILL SPECHT?!?” I had recently come to know him as a long-established Masters Swimmer who owns some very fast USMS and YMCA national records by pouring over lots of Masters Swimming results (he‘s usually listed as ‘William Specht’). But beyond that, he’s also from New Jersey originally, just as I am. So even before I came to know him as a Masters Swimmer, I vaguely knew who he was as a kind of foggy legend from my early childhood, out of our shared ‘mythic past’ of New Jersey swimming (he‘s about 15 years older than me, I think). For some reason I want to say he swam for Peddie, but I can't really be sure. Anyway, I later told my older brother, who is aged roughly halfway between myself and Mr. Specht, about this encounter, he his reaction was ‘Yeah, I remember Bill Specht, and he was awesome.’ So Bill and I spoke a little more, and eventually I said goodbye and hopped out. Bill wished me luck at Nationals and went back to doing fly kick with a board. He was very polite and unassuming. So how funny is that? In retrospect, meeting him right before Y Nationals was an uncannily good omen, as he used to go to Y Nationals almost every year, I think. Some of his records still stand. I didn’t set any records, but I do think some of his magic rubbed off!

    So my first season in Masters has been a funny experience. Coming back to swimming is strange; it's very familiar, yet it's also like doing it for the first time. Almost like my earlier swimming career was a dream, or a past-life or something. I was away from the sport for 15 years, I guess that's why. It's been a funny trip down memory lane.

    Updated April 15th, 2012 at 10:44 AM by Undeniable

  18. Tue Apr 6th 2010

    by , April 6th, 2010 at 10:19 AM (Ande's Swimming Blog)
    Tue Apr 6th 2010

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    South Central ZONES PSYCH SHEET

    3 Days till the 2010 South Central SCY Zone Championships. I'm resting and getting ready to race but will lift through it
    Plan to lift Wed & even a light lift on Fri, so I can get back to weights on Monday 4/12

    My right knee hurt a little today


    Swim Center
    scy, main pool
    whitney coached
    6:30 to 8:00
    swam with Mike Nate Tyler & Ed
    beside Todd Marcio & Brad
    wore B70 legs

    Warm Up:

    100 k
    4 x 25
    100 k
    4 x 25


    175 easy

    25 fl fast for time
    whitney timed
    went 10.5

    150 easy

    50 fr at 100 pace
    went 24.1

    175 easy

    75 fr fast 200 pace
    went 38.9

    150 easy

    75 easy

    75 easy

    got out to make a 8:00 meeting

    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 6th, 2010 at 10:36 AM by ande

    Swim Workouts
  19. Going thru the motions

    by , April 6th, 2010 at 07:38 AM (Mixing it up this year)
    Today was more of a going thru the motions swim. I weightlifted last night for the first time in years. Did not really hurt, just very stiff.

    5x200@3:30 Free
    5x100@1:45 Free w/fins kick
    5x100@1:30 Free w/fins kick last one in 1:20
    200 Free easy
    6x50 from dive 20 yard sprints then easy
    10x50@1:00 Breast pull w/fins leg just following behind in dolphin motion
    500 Free w/snorkle alt 100swim/100kick

    Total 3500 yards

    Update: as the day wears on I am starting to feel the pain from my weight lifting settling in to my upper back muscles and arms. It has been along time since I weightlifted and perhaps I push myself too hard. I will only do this for the next 4 weeks and only for 3 days per week.

    No leg work at all. I don't think my knees can handle it. I have enough issues with pushing off the blocks and walls. For now kicking is fine as long as I stay away from Breaststroke.

    Updated April 6th, 2010 at 03:32 PM by Donna

  20. Run in the sun

    by , April 5th, 2010 at 09:28 PM (Elise's Fitness Fun)
    Early this everning, son and I did a little practicing for his 1k run in a couple of weeks. I had measured the course previously on a bike. Had to wait until early evening to run because it was in the mid-80s today.

    Ran a 1/4 mile to warm up and then ran a 1k at progressively faster speed. Walked/jogged 1/2 mile and then ran another 1k at a hard pace. Walked/jogged a 1/2 mile to cool it down.

    It felt much easier to run on the road than in the field. I never realized how hard it was to run in the field until getting back on the road.

    Hoping the run will help me shed the 3 pounds I need to get rid of to be down at ideal racing weight for Nationals. Need all the help I can get with all the Easter goodies in the house - candy sent by my mother and various baked goods.

    One thing I really miss about training for triathlons is being able to graze all of the time and not be worried about what I eat. Still may do some tri training this summer after Nationals, but will just play things by ear for right now.

    Updated April 5th, 2010 at 10:16 PM by elise526