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  1. Evening swim

    Tonight I worked out with the Panama City Beach masters group at their evening workout. Temps are back up to nearly normal for winter here, Coach Chuck is back in town, and all is well—except that I have to leave tomorrow! I enjoyed my last evening workout here amidst the steam rolling off the pool. Here’s what I did:

    200 scy warmup

    Valley set (the reverse of a pyramid); 175-150-125-100-75-50-25-25-50-75-100-125-150-175 [I combined FR and BK as a continuation of my warmup on the way down, and did IM on the way back up]

    4 x 400 (100K/200S/100K) @ 7:15 [I did FL/FR/BK/FR/BR/FR/FR/FR for the swim on the 1st 400, then alternated 25 fast ST/25 easy FR for the swim on the last 3, with ST=FL on #2, ST=BK on #3, and ST=BR on #4]

    4 x 200 (150 Drill/50 Swim) @ 3:30 [I did IM order]

    6 x 25 all-out Kick, heads up w/ no boards, @ big rest, odds=FR, evens=FL w/ arms behind back [this was as difficult as it sounds]

    8 x 25, odds=underwater, evens=all out FR w/ no breathing [we took about 10 seconds rest after the odds, blessedly long rest after the evens]

    200 warmdown

    That’s a total of 4550, with a decent amount of stroke and fast swimming. I’m planning to go back tomorrow at 6am to get in a workout before my flight—it will be interesting to see how the body’s feeling then.
  2. Sarasota Y Sharks Masters 5:30 Workout -01/15/10

    by , January 14th, 2010 at 05:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    4 X 100 1:45
    4 X 50 1:00
    4 X 150 2:30
    4 X 50 1:00

    2 X 100 kick 2:30
    1 X 200 kick 5:00
    6 X 50 kick 1:15
    50's: 25 fast/25 easy

    1 X 200 neg split 3:30
    4 X 50 fast 1:15
    Three times through

    1 X 300 IM 6:00
    2 X 150 50 fly/50 back/50 breast 3:00
    3 X 100 IM 2:00

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  3. Solo Lactate, Thursday, Jan. 14

    by , January 14th, 2010 at 03:48 PM (The FAF AFAP Digest)
    I took yesterday off. It seems my off days have shifted to Wednesday. And since I was tired, it was likely a good thing anyway. I still intend the rest of the week to be a "recovery week" (sounding like a triathlete here ...) after 4 weeks of hard training. No doubles or hard drylands. Today's swim workout, stolen from Tall Paul, is probably the hardest thing I'll do this week. My Thursday workout buddy, Speedo, had a conference call today that precluded his lunch time swim. Lactate sets are much more fun and tolerable with a buddy! I plan to do a aerobic/hypoxic kick workout tomorrow morning before heading to the Chicago area for the weekend.


    45 minutes in the gym doing RC and stretching

    RC = med ball toss on wall, external and internal rotators, 3 position arm extensions, prone scapular scrunches, tricep kick backs, scapular wall slides, seated straight arm dips, chops on yoga ball


    Warm up:

    600 variety
    300 fly drills

    10 x 25 twirling shooters @ :35

    Transition Set:

    3 x (4 x 50) @ 1:00
    #1 = single arm fly drill
    #2 = dolphin kick w/board
    #3 = PLD breast*
    #4 = double shooter w/fins

    * On my evil pullouts, I am focusing on keeping skinny streamlines when recovering after the pull down. I think I've been sticking my elbows out too far and creating drag.

    50 EZ

    Tall Paul Main Set #1:

    2 x (4 x 25 free) variables @ :40

    1 x 200 (25 scull, 50 swim, 25 kick, repeat)

    4 x (50 fast w/fins + 50 EZ) @ 3:00
    did backstroke, went 24, 23 high, 24, 24
    started to cramp on first one, but didn't spasm and then went away

    200 EZ

    Tall Paul Main Set #2:

    8 x 25 shooters w/fins @ :30

    1 x 200 (25 scull, 50 swim, 25 scull, repeat)

    2 x (100 fly, fast w/fins + 200 EZ) @ 6:00
    did fly, went high 56s on both

    Total: 3800

    10 minutes hottub


    I felt perky (no, just not as dead or fatigued) today. And I was happily surprised with my 100 fly times. These were substantially faster than the :59 I went last Thursday. I approached them differently. Last time, I breathed every other stroke, taking 10-7/8-7/8-7/8 SDKs per 25. This time I took 13-10/11-10/11-10 SDKs per 25 and breathed every stroke from the breakout to the wall except at the end. This is clearly faster for me, and how I plan to swim the 100 fly at the Albatross Open.

    I'm still enjoying being a redhead. I feel like I'm traveling around in cognito and should be named Anya ... lol I didn't see any red bleeding into the water after pre-slathering my hair with conditioner. It will be rather interesting going through airport security with my new hair and old driver's license ... And hopefully my sister and nieces will at least recognize me! Mr. Fort arrives home tonight. SwimmerGirlKT helpfully suggested that he will feel like he is having an affair.

    This is where I hope to work out over the weekend. I'm a bit worried about their being only 4 lanes ...

    Updated January 14th, 2010 at 09:23 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  4. Thur Jan 14th, 2010

    by , January 14th, 2010 at 12:39 PM (Ande's Swimming Blog)
    Thur Jan 14th, 2010

    Tuesday: Did a double with NAC,
    2nd practice of the day was from 4:00 - 6:00
    Trained with their sprint group

    Wednesday: Traveled back to Austin,
    did not train


    scy, main pool
    Whitney coached
    6:30 - 8:00
    swam with Tyler & Todd
    beside max, larry, amy, ritchie, Michael Lovato, Mike, Brad, & ned
    dove in 6:35
    wore briefs

    500 warm up

    Main Set

    200 fr on 2:20
    150 fr on 1:45 (skipped 50)
    100 fr on 1:10
    050 fr on 0:35


    200 fr on 2:20
    150 fr on 1:45
    100 fr on 1:10
    050 fr on 0:35

    assigned 300
    did 100 & changed into B70 legs

    200 fr on 2:10
    150 fr on 1:37.5
    100 fr on 1:05
    050 fr on 0:32.5
    Made em

    300 k

    200 fr on 2:20
    150 fr on 1:45
    100 fr on 1:10
    050 fr on 0:35


    200 fr on 2:10
    150 fr on 1:37.5
    100 fr on 1:05
    050 fr on 0:32.5
    Made em


    200 with no breath break it up as you see fit
    we did
    50 no breath
    4 x 25 no breath
    50 no breath

    100 easy

    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX
    Rasmussen, Ande M (46)
    # 2D Men 15 & Over 50 Back 24.64Y
    # 6D Men 15 & Over 50 Fly 24.22Y
    # 10D Men 15 & Over 200 IM 1:58.39Y
    # 12D Men 15 & Over 100 Free 48.92Y
    # 22D Men 15 & Over 50 Free 21.99Y
    # 25D Men 15 & Over 100 Fly 51.80Y
    # 32D Men 15 & Over 200 Free 1:50.70Y
    # 34D Men 15 & Over 100 Back 53.32Y

    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX
    Count Down
    Entries: The entry period is February 7 - 21, 2010. Swimmers may enter a maximum of 3 individual events per day. Teams are limited to two relays per event. Enter all events, including bonus events, with previous best times achieved in short course yards. Do not convert times.
    We will be using USA Swimming's Online Meet Entry system for this meet. OME will provide qualifying time directly from the SWIMS database. Please note that this system is not an eligibility report; it is the coaches' responsibility to know which events their swimmers are qualified for.

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

    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    Swim Workouts
  5. Backstroke!!! :)

    by , January 14th, 2010 at 12:25 PM (A comfort swimmer's guide to easy swimming)
    Thursday, 1/14/10

    SCY, with Carrie

    2x around:
    200 swim
    200 kick w/board
    200 pull w/paddles
    round 1 free, round 2 back

    swim 3x around:
    150 free smooth on 2:30
    (ave 2:10 on these)
    150 bk/br/fr on 3:00, make interval
    (ave 2:30 on these)
    150 back fast on 3:00
    (went 2:15 - 2:12 - 2:07)

    swim down 200 choice
    Total: 2750 yards

    Updated January 16th, 2010 at 09:38 AM by poolraat

  6. Still no or low energy

    by , January 14th, 2010 at 07:41 AM (Mixing it up this year)
    I don't know if it is the cold weather that is making me this way but I just can't move.

    5x200@3:30 Free
    500 Free kick w/fins every 3rd fast
    300 free kick w/fins & snorkle
    200 fly kick w/fins & board kick under water with board
    5x100@1:40 as 50free/50back w/paddles & bouy went 1:33, 1:29, 1:28, 1:25, 1:23
    200,150,100,50@:10R Free with a 6 beat kick

    Total 3000 yards
  7. 01-13-10 Folsom Marlins workout

    by , January 14th, 2010 at 01:06 AM (Swim like an Orca, but faster !)
    So far there hasn't been much of the multiple broken-set type workouts except for the Warm Ups, which are always 1200 yards, since I dont stay for the last half hour or more, since I have a train to catch, I cannot really give a good review on the Folsom Marlin Masters.
    One thing is for certain, looks like I will have to do all the "reaching out" and introducing myself and seeing if I can share a lane and interval with someone. (Not a friendly bunch, but there are some fast ones in there) Right now everyone is all spread out in the Olympic sized LMC pool turned SCY, (16 lanes or more)
    They had a LCM workout that got switched midstream to SCY, right in the the middle of a 5x400m set, which was the Main set on Tuesday and I suspect they will do that Thursday morning as well. (But not a 5x400, I'm sure they will do some IM's)

    This morning was;
    Warm (1200)
    600 (75 FR / 75 Stroke)
    12x50 K 50 Fast / 50 Smooth ( Did :45 with fins/board)
    2x the following
    100 IM
    100 FR
    200 IM
    200 FR
    300 IM
    300 FR ( Did 100FR with snorkel as a cool down)

    Out to the showers.

    Ive reached a low in my fitness, my left shoulder area feels like a nerve is pinched, my back gets really sore towards the end of the workouts and I have not been able to get back up to speed. Ive been swimming 5 days a week...anyways enough whinning!
    I should be able to rejoin Aquasol in February, however nothing is certain being a new employee...
  8. Back in the sprint of things

    by , January 13th, 2010 at 10:03 PM (Elise's Fitness Fun)
    Busy these day preparing for and teaching my class over at the college. This entry will be very brief.

    Gearing up for the next few months. Went to chiro today and he was able to loosen up the hip/lower back area some more. Had ultrasound done on the area and it really felt good. I return on Monday. I am really hopeful this problem will be gone by the time Auburn rolls around.

    Debating just doing my own workouts until the meet simply because the kids are at a different phase in their training and have no plans of tapering anytime soon. Doing 5,000 yards in a workout is definitely not what I need to be doing right now.

    Hit the pool at lunch today. Pool was a bit warm, but I didn't mind too much as it loosened me up. Swam 2300 yards all with fins. Except for the warm-up, pushed it pretty hard. One of the sets I did is as follows:

    4 x 75: 50 (25 back kick/25 back) on :50 and then 25 underwater (did dolphin kick)

    One minute rest between each 75. On 50s, held around 28 or 29. Going right into the 25 underwater right after the hard-effort 50 was not always easy, but I made it.
  9. Did He Who Made the Lamb Make Thee?

    by , January 13th, 2010 at 09:52 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    I would like to extend a hearty welcome to my new and potentially vast vlog viewing readership.

    A quick survey of my some of my earlier posts might give you the wrong idea about my Nature.

    This is a "Kodacolor Print made by the Eastman Kodak Company TM Regis U.S. Pat. Off" of me (or possibly my identical twin brother John, neither of us is completely sure) from "the week ending July 28, 1956."

    I (or possibly John) am not quite yet 4 years old.

    I don't think I know how to swim yet.

    Our mother is of the overprotective school of mothering, as evidenced by the double layer of sink-proof garmentry she has outfitted me (or John) with.

    Thank god I never got upended in the Semple's swimming pool, because I don't think I could have righted myself again with this collection of anti-drowning apparatus on.

    Note my shoes. Note, in the very distant background, the presence of a golfer. I am pretty sure the background is the 6th hole of the Allegheny Country Club.

    Not only was my mother overprotective, but she managed to instill in me a fashion sense and love-hate relationship with the ungraspable Good Life that lasts to this very day.

    In any event--and I apologize for going on so long here--no matter what heinousness I may be capable of today, and sadly it appears I am capable of a lot, know that somewhere in the exhausted elastic of my crepe-like skin there still resides this little lad, this little well-protected drowning-proofed bundle of innocence, this cute little dodgie of the Post War and Pre War eras: a smidgen of him still lives!

    Now that I think about it, this probably is John.

  10. Wet Wednesday

    by , January 13th, 2010 at 09:43 PM (Swimming, Life, and Other Stuff!)
    I made it to the Monon Center this morning (5 a.m.) early before work for a good workout:

    1) 4 X 400 Freestyle swim on 7:00 interval (6:43/6:41/6:35/6:22)

    2) 4 X 50 Flutter supine, no fins or board, 10 sec

    3) 12 X 100 freestyle---1st 6 @ 1:50 interval. 1 minute xtra rest. 2nd 6 @ 1:45 interval.

    4) 4 X 50 Dolfin Kick, no fins or board, 10 sec. rest.

    5) 4 X 75 Backstroke on 1;30 interval

    6) 4 X 50 Backstroke on 1:00 interval (concentrate on sdk and breakout-didn't feel good )

    7) 4 X 25 Fly on :45 As hard as I could.

    8) ez 100 swim cooldown

    3,900 scy

    Two Questions

    1. I turned 54 in September of 2009. Would I still officially be in the 50-54 age group at nationals this year?

    2. I am wondering if anyone has a Mac Book Pro.
    I currently have a regular Mac Book. Someone offered me $600 for my current mac Book (4 yrs old). I'm figuring with about $800 more I could get the Pro of my dreams. I just don't know if its really worth it. I am trying to be frugal right now and I should NOT do it. The little voice in my head keeps saying "do it, it's sooooo cool"!
    If anyone has a pro and loves it please let me know.
  11. My Mantra...Atlanta...

    by , January 13th, 2010 at 09:42 PM (The Labours of SwimStud)
    So I am putting the pieces together for Nationals in Atlanta in May. Room, flight, time off etc. Today when working out I found my self talking my self out of that last send...or considering padding the interval. I silently said "Atlanta" to myself and made the effort. I think I will beging to write the word underneath the hard parts of my workout so that I will see the goal when I preemptively start to fear the pain...sure it's not likely to be the hardest things I could do but hopefully it will help.

    Today's workout was not too bad...I worked on a few things but I'm beginning to shift focus to Breast and Free.

    3 x 200 FR with snorkel
    2 x 50 Side kick
    2 x 50 3 & glide
    2 x 50 6 kick switch
    2 x 50 Catch up
    2 x 50 EZ
    10 x 75 1:15 1-4desc, 5 ez, 6-10 repeat.
    I forgot the descend on 1-4 but I did it on 6-10 got down to a 1:05.
    3 x 50 EZ
    4 x 100 max SDK each wall-mod free to next turn. #4 is where I was beginning to feel it and used Atlanta, my mantra.
    2 x 50 BK streamline K
    2 x 50 BK K with rotation
    2 x 50 3 & glide
    4 x 50 BK did somewhere 1:15-1:30
    3 x 100 BK

    I had a fellow coach check out my backstroke and got told, "faster arm turnover, bit more kick and a bit more rotation." They said overall it was good. So I think the focus has been helping. It was at the end of workout too so I didn't have a lot of zip left to do fast turnover or kicking and I was trying to swim it a bit EZ to get things right. I think I should look to do some pacier intervals at some point down the line to build stamina.

    Lifted after usual 45 minute circuit. Had my Accelrade during the workouts and a Muscle Milk for recovery.
  12. Back to the blog

    by , January 13th, 2010 at 07:09 PM (My Passion)
    After taking rest days Saturday and Sunday due to the cold spell, I swam on Monday and worked out in the gym on Tuesday, but have been too lazy to blog.

    Today - the workout was all back stroke. As much as I love swimming (and I DO LOVE swimming ) I HATE backstroke . I realize I need to get better at it, so I sucked it up and swam backstroke. 1800 yards and worked on my technique as I swam.

    While swimming, I noticed the girl next to me (who swims most strokes much slower than me, was keeping up until the turn. I told her that, and she said she has always had problems with flip turns (free or back). So we both stopped and I let her watch me and I watched her and gave her pointers, and she was starting to make improvement, when the coach asked me if I had finished the sets. He knew I hadn't and I explained that I was helping my buddy. He said to swim. I told my friend what to practice on her own and we would work some more when we can get a chance.

    I really wish that if the coach does not want to help the less experienced swimmers, he would let those of us who like to teach, do it. It was during my own workout time, and I did not mind - I enjoyed helping my friend.

    Don't know what to do about a coach that is always there at 4:45 am, but only pays attention to those who are fast, especially young and fast. He ingores those who he does not see potential in, and wants to make racers out of everyone, no matter what their own personal goals. He yells at us like we are 16 years old, if we decide to do something different than what he has assigned. Many of my good friends have left him and swim with another team. The pool and time work for me, so I stick with it, but am becoming more and more unhappy. Hard to get a good coach for a 5 am practice.

    P.S. (this coach is NOT with MOST who I have listed as my team. I workout with MOST on Saturdays, the coach I practice with during the week and the coach I am referring to is with another team)
    Swim Workouts
  13. Short and sweet

    Today I just had time for a quick swim before heading up for an overnight in Alabama. Here’s what I did:

    1000 warmup

    Then I decided to have another go at my FR ->BK pacman set from yesterday’s workout. Today I gave myself a more generous interval (1:40 instead of 1:30) and was able to descend the swims nicely:

    5 x 100 @ 1:40, done as 100 FR, 75 FR/25 BK, 50FR/50BK, 25FR/75BK, 100 BK [1:27, 1:24, 1:22, 1:20, 1:16]

    200 warmdown
  14. Stroke Day

    by , January 13th, 2010 at 02:33 PM (A comfort swimmer's guide to easy swimming)
    Wednesday, 1/113/10

    SCY, Solo

    This workout went well, even the breaststroke which I despise!

    800 mix strokes
    (mostly free & back, a little bit of fly & breast)
    8 x 50 w/5 sec. rest: 2 of each stroke, IM order, alt. kick/drill by 25

    swim 4x around:
    {4 x 50 IM order, 4 x 25 IM order}
    round 1 on 55/30,
    round 2 on 1:00/30,
    round 3 on 1:05/35,
    round 4 on 1:10/35
    Make the interval on the first set, and then try to go faster as you get more rest.
    (Round 3 was my fastest round, fly - :38, back - :42, - breast - :48, free - :40.not sure of times on 25s.)

    pull 6 x 75 on 1:20 breathe 7/5/3 by 25
    (swam these around 1:00, held breathing pattern)

    50 easy
    Total: 2900 yards
  15. Wednesday 1/13/10 and Tuesday 1/12/10 night

    I got on the treadmill last night with every intention of taking it easy. I'll just walk and do inclines I told myself. I'm just going to get nice and loosey-goosey. Well that lasted 5 minutes. Oh, I can just run at a nice easy 10 min/mile pace I thought. That also lasted a few minutes. Before long I was alternating between a 7:30 mile pace an 8:30 mile pace ... I started to do a nice long cool down and realized I was supposed to be coaching already!?!

    This morning in the pre dawn hours my alarm went off ... I felt and desperately wanted to However, I finally convinced myself to get up to take it easy at practice which I more or less did.

    I was VERY late
    800 mix-up strokes
    8 x 50 kick/build IM order (didn't do these)

    4 x (4 x 50 4 x 25) IM
    Round 1 50s on :50/ 25s on :20
    Round 2 50s on :55/25s on :25
    Round 3 50s on 1:00/25s on :30
    Round 4 50s on 1:05/25s on :35

    I joined in on round 3 after trying to warm-up and actually missed the first 50 of fly ...

    I tried not to push these too hard.

    6 x 75 on 1:10 most everyone used a pull bouy and paddles. I'm sure that was the direction. I just swam them super easy. There was also a breathing pattern which went right out of my head on the first one. It was 7/5/3 by 25 oh well.

    Tonight I am sitting on my couch eating, watching tv and going to bed by 9.

    Tomorrow am: swimming
    Tomorrow pm: trainer appointment and pilates provided my muscles have not up and quit out of rebellion.

    All aside ... I have not felt this sore in a LONG, LONG time. It feels very good to know I am starting off the season right. Hopefully I'll stay motivated and healthy and actually feel in shape and ready come Atlanta. Fingers crossed!!!
  16. 1/13: Kick It

    by , January 13th, 2010 at 12:07 PM (Random Nonsense)
    You gotta fight for your right to swim
    because one more day on the stationary bike, there ain't no way!

    1850 kick non stop done (no fins)
    - 1000 flutter on back, one arm stream line ~1:30 pace/50
    - 850 flutter with board ~1:15-1:20 pace/50

    Yes slow.

    My ribs ached when I got out, but they weren't too much worse than after riding the bike for 90 minutes. Coach Dave said it would take about 6 to 8 weeks to heal, and knowing him, he has had this same injury about 8 times. He also said he trained with a guy who kicked for 8 months (thanks for that thought), and when he finally came back he was blazing fast. If I have to kick for 8 months, I will be a very fast cyclist

    Elbow is not completely covered with fresh pink skin and the most rib pain I have experienced in a week was when I sneezed after practice, before any ibuprofen.

    Yes, I failed all classes that required rhyming and creativity.
  17. Sarasota Y Sharks Masters 5:30 Workout -01/14/10 -SCY

    by , January 13th, 2010 at 11:59 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 150 2:50
    1 X 100 1:40
    Four times through.

    5 X 200 pull 3:20

    4 X 100 kick 2:30


    2 X 200 4:00
    Alternate by 25:
    25 yards kick, fast flutter, no board. No Fins.
    25 yards swim.

    4 X 50 1:00
    1 X 400 IM 7:00
    4 X 50 1:00
    1 X 300 IM 5:15
    4 X 50 1:00
    1 X 200 IM -
    50's: Build each 50, 1 of each stroke, IM order.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  18. Slow and Sluggish today

    by , January 13th, 2010 at 07:20 AM (Mixing it up this year)
    Just had nothing today. Tried to sprint but it did not feel good. Not really sure how the meet this weekend will go.

    100,200,300,400@:15R Free
    500 kick w/fins every 3rd fast alternate by 100 free/fly
    5x100 kick drills w/fins by 100 free,back,fly,back,free
    10x50 from a dive 15 meter breakouts Fast rest is easy free
    5x100@1:40 Free w/paddles & bouy long & loose

    Total 3000 yards
  19. Nerves of Steel

    by , January 12th, 2010 at 10:11 PM (Meet Director's Path to Tranquility)
    "One of the symptoms of an approaching nervous breakdown is the belief that one's work is terribly important.”
    -Bertrand Russell
    The meet director is getting nervous after today's mail.

    We are now up to 47 bona fide entries. At this time last year, there were 25, with an eventual total of 172 swimmers. If current rate continues, we may end up with TOO MANY swimmers! Sardines on the pool deck and sardines behind the starting blocks don't go with tropical fish.

    If the meet attracts so many swimmers, maybe a move to another pool with better capacity is in store for next year. But, no other pool is closed on Sunday mornings like this one is, (meaning we put on the boxing gloves and go a round with the county park authority and lap swimmers to get another pool to close for us.)

    Past experience has been that 80 entires flood in at the last week. With about 3-5 entires arriving per day now, we could end up with about 190 swimmers.

    To be finished on time and to keep the meet from degrading into a slow burn, entires in the 500 free are limited. In bygone years, swimmers were turned away about 3 weeks before the deadline. To 'service the membership,' this year we added another heat to the 500, bringing the limit up to 28. At this date, there are 24 swimmers in the event, leaving 4 slots left. I expect these to fill up after my daily pilgrimage to the almighty post office box tomorrow morning.

    When too many entries chase the last remaining slots, how should we decide? Should he stay or should she go? I developed a tie-breaker system to decide who gets in over who does not on the last day:
    1. Entires that are complete get in - signed form, proper payment, card attached. Then,
    2. Entries with earliest postmark gets in. Then,
    3. Alexandria Masters and Potomac Valley swimmers get in. Then,
    4. Swimmers who have attended our meet in the past get in. And finally,
    5. The oldest swimmer(s) get in.

    If there is a fairer system, I want to hear it. In past years, the ties were decided in step #2. Last year for the first time, I needed step #5 to decide which 2 of 4 swimmers got in. One swimmer left out was let in on meet day to swim 500 after someone scratched. He was happy. He entered the 500 again this year, earlier.

    I'm still chasing down those lap counter cards. I called an online supplier today and inquired if I could purchase some (as a backup in case they did not arrive at our local swim shop in time.) I got a familiar answer: they are out of stock and not expected in before January 20. What happened to all the lap counter cards in the country?
  20. Sarasota Y Sharks Masters 5:30 Workout -01/13/10 -SCY

    by , January 12th, 2010 at 07:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    4 X 150 2:45
    4 X 100 1:45
    8 X 50 1:00
    50's: 25 mod/25 fast

    3 X 100 kick 2:30
    6 X 50 kick 1:15
    50's: 25 fast/25 easy


    1 X 300 4:30
    6 X 50 1:00
    1 X 200 3:00
    6 X 50 1:00
    1 X 100 1:30
    6 X 50 1:00
    All 50's: Descend 1-3/4-6

    1 X 300 IM
    Transition swim

    16 X 25 :40
    4 of each.

    WARM DOWN: 4 X 50 easy 1:00

    4400 Y/M
    Swim Workouts