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  1. Sarasota Y Sharks Masters 5:30 Workout -12/09/09 -SCY

    by , December 8th, 2009 at 03:29 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    1 X 200 3:30
    4 X 100 1:40
    1 X 200 3:00
    3 X 100 1:30
    1 X 200 3:00
    2 X 100 1:30

    2 X 100 kick 2:15
    8 X 50 kick 1:10

    2 X 150 free 2:15
    2 X 150 50 fly/100 free 2:30
    2 X 150 50 fly/50 back/50 free 2:45
    2 X 150 50 fly/50 back/50 breast 2:45

    1 X 200 free 2:30 or 3:00
    4 X 50 free 1:00
    Four times through. Take :30 seconds break after #4 50.
    Descend each set of 50's 1-4.
    Descend the 200's 1-4.

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  2. Day 2

    by , December 8th, 2009 at 01:33 PM (A comfort swimmer's guide to easy swimming)
    I told myself that when the Elko pool closed for December I would rest and take a full week off from training of any kind. It's only been 2 days and I'm already having withdrawal syptoms.
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  3. The One Hour Swim Approacheth

    Today I was looking forward to working out with my team and simply doing whatever someone told me to do, without trying to check things off some mental list of pre-meet preparations. My team has gone into one-hour-swim prep mode, so today’s workout included lots of freestyle pacing work.

    500 warmup

    8 x 100 K/D/K/S (2 of each stroke, IM order) @ 2:00

    4 x 100 FR @ 1:35 [Before we began, the coach told us we that we would be using the average of these swims to pace the rest of the workout. I manipulated my finishing glides so that mine averaged 1:20, since that’s my goal OHS pace.]

    2 x 200 FR @ 2:50 [The goal was to come in at OHS pace. I did these a bit faster at 2:31 and 2:32. I had to go fast on the first one because the guy in the next lane was racing me; on the second, he completely died, but I felt like I needed to swim the same pace so it wouldn’t look like I had been going fast just to race him.]

    2 x 400 FR @ 5:30 [5:21, 5:24]

    4 x 100 FR/BK @ 1:30 [Coach was going to have me do these FR @ 1:25 while my lanemate did 1:30s, but I suggested that I do FR/BK halfsies on 1:30 so we could stay together. As a bonus I got a break from all the freestyle. I brought these in at 15, 17, 17, 18].

    Easy 50 warmdown (I got out early because of an early doctor’s appointment today).

    At the doctor’s I got my H1N1 vaccine (because of my asthma—I’d gotten a regular flu shot earlier in the season), and with my immune system newly fortified I decided to brave the hordes of tourists and schoolchildren and walk down to Rockefeller Center to see the tree and the department store windows. I’m a sucker for Christmas decorations.
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  4. Slow and sluggish today

    by , December 8th, 2009 at 07:10 AM (Mixing it up this year)
    Just had no energy for today and it took too many phone calls to wake up my son so there was no warm down today.

    100,200,300,400,500@:15R Free
    500 Free kick w/fins every 3rd 25 FAST
    200 kick w/fins & snorkle alternate 50 free/50 fly
    100 Free w/fins sprint for time 1:03 that stunk
    200 fly kick w/fins
    5x100@1:30 Free w/paddles & bouy on the easy side

    Total 3000 yards
    Categories
    Uncategorized
  5. Meet Analysis + Swim, Monday, Dec. 7

    by , December 7th, 2009 at 10:39 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    400 swim
    200 kick
    100 fly drills

    Pre-set:

    8 x 25 back shooters

    10 x 25
    odds = easy speed fly
    evens = easy

    2 x (4 x 25)
    #1 = long evil pullout
    #2 = no breather free with overkick
    #3 = burst free, fast to 15, then cruise
    #4 = front scull

    50 EZ

    Bit 'O Speed:

    1 x 50 back AFAP w/fins, 23.5-24
    cramped: why?! I've been resting the damn legs.

    150 EZ

    4 x (25 AFAP free w/fins + 50 EZ)

    100 EZ

    Total: 2100

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

    Commentary:

    Felt OK in the water today, though not so much on my fast 25s free. I'm done looking at the clock till the meet except for maybe one fast 50 tomorrow. As Ande would say, I've been swimming fast in practice, I'll swim fast tomorrow and the next day and I'll trust my taper.

    F'in Grrr:

    Like Speedo, I'm f'in grrr about the GMUP masters situation. I got yet another email canceling all regular Thursday-Sunday practices again for yet another USA-S meet. "Make ups" -- which cannot possibly be construed as "make ups" as they are of a drastically different nature -- are at either 4:45 or 5:30 am. No one is happy. Many are letting their membership lapse. It's idiotic; they could easily let us come during open lap swim without additional cost to the facility. They are apparently trying to gouge us by insisting we join the facility for an extra $750 per year on top of our monthly masters fee. Uh, no thanks. I understand we are going to approach management in January. I think it's a mistake; it should be dealt with immediately before it becomes a pattern and practice in management's mind. I'm really ticked off. Also haven't had a single chance to practice starts for the meet. Last went off the block at the Sprint Classic. Oh well, I don't need to tire out the legs anyway; I'll just go with JimRude's thought that practicing starts is overrated. Of course, I think, unlike me, he must have a good one.

    Meet Analysis:

    Here are my thoughts on my upcoming events. I don't really have specific time goals (except I do like PBs, who doesn't?). I'm just going to swim fast and see what appears on the timing board. I've trained to be intense and aggressive; I'll just do that in the meet. I hope I can find a cup of coffee halfway through the meet both days. Jolt gum is not an equivalent (sorry Jimby).

    100 IM, seeded 8th

    Last year at Rutgers CZ meet, I blew away my previous 100 IM time by over three seconds. This was a breakthrough swim for me. My splits were 32.50/39.30 (1:11.80) -- appalling. Evil was a challenge and I was pretty dead on free. I'd like to improve on my second 50 split this year. I think I can do this because my breaststroke pullouts are faster with the dolphin kick done first. I will breath more on the first length of fly this time as well, and try and nail a big underwater on backstroke. (I remember seeing Ande do this to good effect in Austin.) Bring it home fast on free no matter how much it hurts; I have a ton of rest before 50 back. I'd be very happy with a PB or around the same time.

    50 back, seeded 1st:

    Last year, I went a 31.7 at the IGLA meet in June 2008. It was my first meet with the B70 and after I began lifting. I hope I can improve on this time. I should be able to, if all goes well, because my SDKs are much better (especially on the second 25) with Fortina. No need to think about this event -- 13-14 SDKs each length. Try to hit the finish hard and not glide in, as I am occasionally wont to do.

    50 free, seeded 7th:

    I went a 28.5 at Zones last year, which was a PB. I seeded myself at 28.7 b/c I thought that was time from last year. I should be able to equal or better this as I went a 28.5 in LCM this summer. But you never know with a 50 free b/c of the start & turn. I'm not fond of turning on bulkheads, so sometimes go awry there. If I do, I will swim my 100 free for a 50 free split on Sunday. Plan on 2 breaths. Probably 6-7 SDKs each length. Think kick.

    50 fly, seeded 3rd:

    Last year at Rutgers, I swam a 29.99 in the infamous time trial that didn't count despite being authorized by the meet director and referee. Someone reading my blog made an official complaint about it, which ticked me off incredibly and almost caused me to stop blogging. My official PB is therefore 30.7 from June 2008. I think I'm capable of going faster than 29.99, since I went a 29.7 in LCM this summer. That swim was a huge drop for me though, and might have been my best swim at Nats. I don't think BU is as fast as Indy either. But hopefully I'll be in that range. Everything depends on how you hit the turn and finish in this race. I plan 8-9 SDKs off each wall, perhaps less. 2 breaths. I'll try not to look this time. lol

    100 back, seeded 1st:

    My PB in this event is from the Albatross Meet last March. I was racing Lisa van Pelt-Diller, and it was a fun race. My time was 1:10.94 with splits of 34.92 and 36.02. Very close together -- basically an even split given my start. At the time, I was trying to implement Jim Thornton's 100 free plan: strong fast first 50, hold or ease up slightly on the 3rd 25 and then barrel into the turn and bring it home. I did have a great last length, but probably should have taken it out faster.

    I have a habit of being too conservative on the first 50 of a 100 back. I can honestly say I've never taken it out too fast. I guess the fear of paralysis stops me. However, I have recently heard the following advice: "Take it out fast and die; it's better than taking it out slow and dying" "You can't get back that first 50." "It's a 100, why are you dogging the first 50?" So I can only conclude this is evidence of my wimpy sprinterdom. So I plan to take it out somewhat faster.

    As far as SDKs go, I'm going to take Quick's advice and think of it as a 50 swim/50 kick. I think I'll likely be gassed on the last 25, but I'd still like to swim it this way. (Last time, without Fortina, I didn't take as many SDKs, though the ones I did take won the race for me.) I'm thinking either 13-13-13-10 or 13-13-10-13. Thoughts?

    50 evil:

    Doing this as a split request on a 100 evil. My one and only SCM 50 breast was at NE Champs in 207 where I went a 41.52. Given that I went a 34.1 in yards at Zones in April, I'd like to be in the high 38 range. That might even crack TT. It all depends on my start. I have to avoid going too deep and flutter kicking to the surface. I've been working on this in practice by pulling up on the pulldown instead of straight ahead. I'd like to stay underwater as long as possible each 25, and then muscle my way though the swim. If no one scratches during positive check in, I'll be in an end lane. Yuck at BU.

    100 free:

    I seeded myself at 1:20, as I wanted to have the option of going for a 50 free split in this event. And, if I need to, I will. But I've decided that I will probably swim it as a 100 free. I haven't swum the 100 free in SCM since NE Champs in 2007, when I went a very slow 1:06.0. I recall feeling absolutely awful in that race. It was my first race of the day and was definitely a "shake the cobwebs off" swim. I recall Stud saying my arms were moving very slowly. Not desirable, as I am usually known for my fast turnover. If I do swim the 100 free, I'm going to make an effort to take it out somewhat faster than usual. (At Zones, I almost even split this event as a hard warm up.) I figure I can die like a dog on the last event of the meet. I have an end lane for this event as well, unless others don't show. Of course, it is perfectly forseeable that I will be too tired to want to die like a dog.

    Updated December 7th, 2009 at 11:56 PM by The Fortress

    Categories
    Swim Workouts
  6. 2009 Long Beach Results

    by , December 7th, 2009 at 08:27 PM (Ande's Swimming Blog)
    Long Beach
    very well run meet great volunteers saw many friends from around the country

    been fighting a cold going into the meet &
    it got worse as the meet went on
    but really didn't want to make excuses

    Full Results

    won each event
    broke 4 relay NR's & maybe WRs


    Friday

    Event 3 Men 45-49 200 SC Meter IM
    Video of the Race thanks to Ahelee:
    http://tr.im/091204200im
    I'm in lane 6 LiveSwim.net Video
    NR: 2:13.42 Glenn D Mills 06-22-08
    WR: 2:10.49 02/15/2009 JPN TAIHEI SAKA
    My 2008 time & splits were: 2:14.16 29.10 34.93 38.82 31.31 1:04.03 1:10.13

    went 2:11.28
    splits 28.91 33.49 38.25 30.63
    1:02.40 1:08.88

    improved my time by nearly 3 seconds,
    broke the 45 - 49 mens National record but missed WR by 79 100th's

    Comments

    swam it the way I planned it, wore a new b70 & got to swim it fresh
    fl
    worked SDK but breathed each stroke and barely kicked
    bk
    worked took 4 or 5 SDKs off each wall
    breathed often, set up for a fast bk to breast turn and hit on my left hand which is my better hand, had a good turn
    br
    worked it, bob strand said I looked good & called me a closet breastroker
    fr
    worked it hard, 6 beat kicked, felt really tired


    Event 8 Men 160-199 800 SC Meter Freestyle Relay
    LiveSwim.net Video
    swam with Todd, Mike Varozza & Tyler
    we wanted to break the NR & set the new FINA WR
    NR 8:05.09 VENTURA COUNTY Mike Shaffer, Don Smith, Tim Hedrick, Jim Mcconica 12-09-01
    We went 7:52.82
    tyler lead off in 1:53.31 smokin was 1:55 last year
    Mike 2nd 1:57.25
    todd 3rd 2:01.34
    me 4th 2:00.86 27.99 59.30 1:30.41
    wanted to split it well
    2 beat kicked 125, 6 beat kicked 75



    Saturday

    Event 12 Men 45-49 50 SC Meter Butterfly

    LiveSwim.net
    WR & NR: 25.82 Paul Smith 12-02-07
    Went 25.99 in 2008
    went 26.57
    entered with a slow time to rest up for relay
    starter held us longer than I've ever been held before a start, it surprised me that we weren't asked to to stand up
    was disappointed hoped to go faster


    13. 400m Freestyle Relay 160 - 199
    NR: 3:39.80 GOLD COAST MASTERS Jim W Harper, Jonathan B Olsen, Sean P Frampton, Luis E Comulada 06-22-08
    we went 3:32.44 broke NR & hopefully WR
    1) 25.93 54.67 (54.67) Rasmussen, Anders M46
    2) 1:20.99 (26.32) 1:49.53 (54.86) Bartee, Todd M40
    3) 2:14.42 (24.89) 2:41.28 (51.75) Blessing, Tyler M37
    4) 3:05.26 (23.98) 3:32.44 (51.16) Varozza, Mike M42

    Event 15 Men 45-49 100 SC Meter Backstroke
    LiveSwim.net Video
    was tired & not real psyched just wanted to swim a good race and win
    1 Rasmussen, Anders 46 TXLA-43
    29.25 1:00.56 (31.31)


    Event 20 Men 200-239 200 SC Meter Medley Relay
    LiveSwim.net
    WORLD: W 1:52.43 2/14/2009 CWC MAEBASHI - JPN H SIBUYA, M OTSUKI, S IMAI, F SHIGENO
    NATL: N 1:53.92 3/24/2007 N CAROLINA J KLEIN, J BLANK, T LEHMAN, R SCHMIDTZ

    went 1:51.39 broke NR & WR
    1) 27.46 Rasmussen, Anders M46
    2) 57.34 (29.88) Guthrie, David M49
    3) 1:26.39 (29.05) Vandam, David M54
    4) 1:51.39 (25.00)Stinchcombe, Max M52
    solid swim felt psyched


    Event 22 Men 45-49 50 SC Meter Freestyle
    WORLD: W 23.67 3/28/2009 JANNE VIRTANEN, FIN
    NATL: N 24.18 11/15/2008 ANDERS RASMUSSEN

    1 Rasmussen, Anders 46 TXLA-43 24.18 24.82 9
    2 Adair, Scott 46 SCAQ-33 25.00 25.12 7
    3 Jimenez, Carlos 45 RICE-25 25.16 25.17 6
    4 Glaser, Geoffrey 45 ARIZ-48 25.49 25.24 5
    barely won, not a good time, tired



    Sunday


    Event 26 Men 45-49 100 SC Meter Butterfly
    LIVEswim
    WORLD: W 57.17 12/14/2003 PAUL CARTER, USA
    NATL: N 57.17 12/14/2003 PAUL CARTER
    1 Rasmussen, Anders 46 TXLA-43 59.99 58.03 9
    27.03 58.03 (31.00)
    2 Helgason, Tryggvi 46 LVM-33 1:01.95 1:00.67 7
    28.55 1:00.67 (32.12)
    my state of mind before the race was
    swim fast enough to win but I dove in and saw I was in the lead so I SDKed and went out smooth & easy, felt good, didn't think I went that fast, hoped to really crank a good 100 back and wanted to save up

    Event 29 Men 160-199 400 SC Meter Medley Relay
    LIVESWIM VIDEO
    NATL: N 3:50.93 11/15/2008 LONGHORN A RASMUSSEN, T BARTEE, T BLESSING, M VAROZZA

    1 Longhorn Aquatics-43 'A' 3:50.99 3:53.09 18
    1) 28.33 59.20 (59.20) Rasmussen, Anders M46
    2) 1:29.60 (30.40) 2:05.69 (1:06.49) Bartee, Todd M40
    3) 2:31.47 (25.78) 3:01.61 (55.92) Blessing, Tyler M37
    4) 3:25.85 (24.24) 3:53.09 (51.48)Varozza, Mike M42

    Event 37 Men 45-49 100 SC Meter IM
    WORLD: W 1:00.29 1/29/2006 MARCO COLOMBO, ITA
    NATL: N 1:00.32 11/16/2008 ANDERS RASMUSSEN
    1 Rasmussen, Anders 46 TXLA-43 1:00.32 1:02.30 9
    28.37 1:02.30 (33.93
    2 Guthrie, David 49 TXLA-43 1:03.23 1:03.00 7
    29.92 1:03.00 (33.08)
    3 Smiley, Jon 48 TXLA-43 1:07.12 1:04.86 6
    30.03 1:04.86 (34.83)


    Event 38 Men 160-199 200 SC Meter Freestyle Relay
    WORLD: W 1:33.91 3/28/2009 LAHDEN KALEVA - FIN J VIRTANEN, T MATKANIEMI, A AILIO, T RUNDGREN
    NATL: N 1:35.44 11/16/2008 LONGHORN T BLESSING, M VAROZZA, A RASMUSSEN, M STINCHCOMBE
    1 Longhorn Aquatics-43 'A' 1:35.82 1:36.53 18
    1) 24.43 Blessing, Tyler M37
    2) 48.75 (24.32) Rasmussen, Anders M46
    3) 1:13.47 (24.72) Bartee, Todd M40
    4) 1:36.53 (23.06) Varozza, Mike M42


    had fun
    won high point
    got to see many friends and some truly out standing swims, tired, don't recommend doing that many swims over 3 days, 2 or 3 a day is way better


    BLOG entry about my 2008 SPMA Short Course Meters Championships Results

    [ame="http://www.usms.org/forums/showpost.php?p=115726&postcount=1790"]Sunday Dec 2, 2007 Blog[/ame]

    [ame="http://www.usms.org/forums/showpost.php?p=115661&postcount=1788"]Saturday, Dec 1, 2007 blog[/ame]

    Updated February 11th, 2010 at 12:11 PM by ande

    Categories
    Masters Swim Meets / Events
  7. Sarasota Y Sharks Masters 5:30 Workout -12/08/09 -SCY

    by , December 7th, 2009 at 01:47 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    4 X 100 1:40
    4 X 50 kick 1:10
    4 X 100 IM 1:50
    4 X 50 kick 1:10
    1 X 400 swim 6:00
    1 X 200 kick -

    1 X 200 IM 3:30
    2 X 100 IM 1:45
    4 X 25 *1 of each* :30
    Swim it twice. Short break between rounds.

    2 X 50 fast 1:05
    1 X 50 easy 1:15
    Choice. Four times through.

    2 X 100 moderate 1:30
    1 X 200 fast 3:30
    3 X 100 moderate 1:30
    1 X 300 fast 5:00
    4 X 100 moderate 1:30
    1 X 400 fast -

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  8. Love and Comfort

    My husband’s grandmother was not much into sports, but she loved hearing about my swimming and polo playing. She always wanted to know where and when my next swim was, who the competition would be, how many times I week I practiced, who my teammates were—her attentions to anything sporty I did were really generous and genuine. She would insist that I was surely the next Gertrude Ederle (she was old enough to remember the great Channel swim), and gush at length about how wonderful it was that women today were so active and fit.

    Then she would lean back in her chair and smugly deliver her line: “Now me . . . I was made for love and comfort.”

    I knew that even Gertrude Ederle couldn’t compete with that.

    This grandmother is gone, but her stories and sayings stay with me. I find myself pondering the whole love and comfort thing, particularly when things get frustrating and difficult with my swimming. Why put myself through the early-morning wakeups, the weekends sacrificed to meets, the bodily pain of training and racing? Shouldn’t love and comfort be enough? Why go looking for more, especially when it involves so much effort and sometimes brings disappointment?

    I find these questions especially pressing when I look around at other swimmers and decide that I’m . . . well, probably lazier than most. I don’t at all love sets designed to put you at the edge of what you can swim aerobically. At every practice, I see teammates who relish doing 100s on the fastest interval they possibly can. They live for that heart-pounding, working-as-hard-as-possible endorphin high. Not me. I’ll suffer through that sort of thing once or twice a week because it helps me reach swimming goals, but I’m definitely not a workout junkie. And as far as dry-land and cross-training activities go—well, I do sometimes find rowing and running fun, and there’s a satisfaction I get from being strong and fit, but on most days those activities don’t seem intrinsically more fun to me than, say, curling up in a lounge chair and reading a good book.

    Maybe I’m not actually cut out for this whole modern gung-ho aging athlete thing. Maybe being a couch-potato and eating bonbons is really my true calling.

    But then I think about what I would miss if I weren’t a swimmer. I love the sensations of swimming—the feeling of moving through water, the sparkliness and blueness of pools, even the sound of the wrinkles in my swim cap rippling when I streamline off the walls. I enjoy the social aspects of swimming with a team. And I find the whole process of setting goals, making plans, and watching what I’m capable of doing change because of my efforts really satisfying. I’ve felt immense joy when I’ve swum faster than I’ve ever thought possible. And I still get really excited every time I step up on a starting block, whether at practices or meets—it makes me feel twelve years old and full of possibilities again.

    So I will be back—getting up in the dark for workouts, ticking off laps, racing the pace clock, kicking till my legs feel like they’ll fall off, setting new goals and coming up with new strategies to work towards them. I’ll lift weights, stretch, row until my legs ache, do crunches and jumps, and all that good stuff too. Tomorrow.

    Today is reserved for relaxing, for walking in the sunshine, for shopping, for eating dessert, for basking in a meet well swum. I’m not going to even think about hitting the gym or the pool or the running trail.

    Today, I am made for love and comfort.
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  9. No Swim Today

    by , December 7th, 2009 at 11:30 AM (A comfort swimmer's guide to easy swimming)
    Because city pool is closed.

    Soooo.... I shoveled snow instead.

    And for the evening workout I get to shovel snow again.
    1st big storm of the year and I'm sick of that white crap already.

    Updated December 7th, 2009 at 08:38 PM by poolraat

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  10. Tough one today

    by , December 7th, 2009 at 07:23 AM (Mixing it up this year)
    Flet alittle sluggish at first but got some speed as I got thru practice.

    10x100@1:45 Free every 3rd IM
    10x100@1:30 Free kick w/fins went 1:20, 1:23, 1:21, 1:22, 1:21, 1:22, 1:23, 1:24, 1:23, 1:23
    5x200@3:00 Free w/paddles & bouy descend 1-5 went 2:47, 2:44, 2:41, 2:37, 2:36
    10x50@:05R Free w/snorkle odds kick evens swim
    6x50@:55 odds Free evens Back
    200 Free Easy

    Total 4000 yards
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  11. Sunday, Dec. 6

    by , December 6th, 2009 at 11:29 PM (The FAF AFAP Digest)
    Swim/SCM/Solo:

    Warm up:

    700 variety

    8 x 25 shooters

    Main set:

    4 x through:

    100 back or back kick (2 each) @ 2:00
    50 hypoxic back, breath at turn
    25 easy speed fly + 25 easy
    25 AFAP free + 25 easy

    4 x 25
    1-3 = long evil pullouts
    4 = AFAP back
    I forgot Fortina on the last back, and it was absolutely dreadful and appalling. I never want to swim back without Fortina. Can't stand the sensation of water rushing into my nose anymore. So now I'm a Fortina addict.

    50 dolphin dive

    Total: 2100 meters

    hottub + steam

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

    Commentary:

    Took, yesterday off as usual. Jeez, I think I swam 6 days last week since I was deprived of other forms of exercise. lol Better to be in the water more during taper anyway.

    My free felt pretty good today. I'm really working on keeping my head still when I sprint. I need to do an event analysis, but I'm too lazy this late at night after a busy meet filled weekend. I like CS's list of goals, though I think my own might be slightly more moderate this time around. I've been doing all PBs at my taper meets lately, and don't think this trend can continue much longer/indefinitely. (Sorry, Wolfy.)

    On an up note, Mini Fort's high school team won both their meets. I like high school meets -- it's more about racing than times and depth matters so everyone can score points. Mini rocks in the 200 IM ... if only she could even remotely do backstroke ...

    Made it through day 2 of the no lactate no gluten diet. I'm wondering about WTF I'm going to eat at the meet next weekend. I think there must be one of those potentially offensive products in virtually every consumable I would typically eat during a meet ... GU is probably bad. I may have to energy bars, GU and gatorade anyway. I was checking my Endura sports drink, which has malodextrin. I have to see whether that has some lactose product in it ... Here's a good list a friend sent me: http://www.traderjoes.com/attachments/NoGluten.pdf

    It's been fun watching the results come in from Long Beach. Such fast swimming there, it's unbelievable. Hoping all my friends did well at their meets too.

    I have been too tired/busy/lazy to do my RC exercises for 3 days ... Not a good thing. Oh well.

    Updated December 7th, 2009 at 10:07 AM by The Fortress

    Categories
    Swim Workouts
  12. Weights

    by , December 6th, 2009 at 11:27 PM (Elise's Fitness Fun)
    Hit the weight room right before the SEC Championship yesterday. I always target the weight room on Saturdays immediately before big games because I know it will be nearly empty. Only 3 people were there when I arrived.

    Bench press: bar x 5, 65 x 12, 75 x 10, 85 x 8
    Lat pull-downs: 70 x 5, 100 x 12, 120 x 10, 140 x 8
    Triceps press: 2 sets of 40 x 10
    Alt. hammer curls: 2 sets of 15 x 10

    Hip adduction: 110 x 12, 130 x 10, 150 x 8
    Hip abduction: 100 x 12, 120 x 10, 130 x 8

    Chest fly on Swiss ball: 2 sets of 10

    Bicycles: 1 set off 100
    Side crunches: 2 sets of 25
    Leg raises: 2 sets of 25
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  13. I'm Late, I'm Late for a Very Important Date

    by , December 6th, 2009 at 10:34 PM (Meet Director's Path to Tranquility)
    "Never put off until tomorrow what you can do the day after tomorrow."
    -Mark Twain

    The meet deadline is about seven weeks away, and so far there are two entries. From past experience, one half of all entries will show up in the week before the meet. Since we make the best attempt to treat our swimmers to their benefit, we select a deadline as close to the meet as possible. Our deadline is determined by the deadline for tee shirt orders, which is Monday before our meet.

    If we did not have tee shirts, I would set the deadline for two days before the meet. It takes one minute to push the computer button to seed the meet, and half a day to copy the meet program at Office Depot. I never understood why local meets have a deadline two weeks before the meet.

    We send our tee shirt order in Monday before the meet. The shirts are ordered and delivered to the printers on Tuesday. The shirts are printed on Wednesday, and ready for pickup on Wednesday or Thursday. That leaves a day or two for unforeseen problems:
    1. Washington has seen some snow at that time of year. Everything shuts down here and people freak out at the thought of snow (from someone who grew up in upstate New York) And, there is a possibility that we could get a real storm.
    2. The printer could make a big goof and need additional time to make the shirts right.

    One year I sent in my entry to the local Albatross Open. I got a call from the meet director that went something like this:
    MD: We received your meet entry today, but the entry deadline was yesterday.
    ME: Sorry; it was mailed a day or two ago. Is it a problem?
    MD: Yes, it was a day late. You need to deck enter and pay an extra fee at the meet.
    ME: Did you do the seeding yet?
    MD: No.
    ME: So what is the problem? Why can't you enter me in the meet?
    MD: Because your entry was received past the deadline.
    ME: But if you haven't done anything yet with the entries, why is it a problem entering me in the meet?
    MD: It isn't, but you are a day past the deadline, so I can't.


    I did not attend the meet that year or the next. The MD returned my check. It was obvious that conforming to rules was more important than getting swimmers into the meet.

    I vowed not to repeat this attitude in our meet. Of course there are a few entires that trickle in after the deadline. I just enter them, and hope that if there is a tee shirt order in a late entry, we have an extra shirt ordered. Sometimes, a few people will contact me to ask if it is too late to enter. I tell them no, but don't order a tee shirt and I get an entry received WITH payment before Friday when I do the seeding.

    One year, I got a call from someone's mother pleading to let her son into the meet late. (CUBU swimmer, 18 y.o.) Sometimes I get overnight entries sent by Express Mail. Sometimes Santa (or the meet fairy) drops entries into my home mail box overnight (entries go to our team post office box.) I have also had entries personally delivered to my office during the day. In all, about five entires out of 150 arrive late. I can handle that.

    I enter swimmers into the meet database the day their entries arrive. There is too much to do days before the meet without becoming a hermit monk frantically holding and then copying all entries into the database at once. We also need to keep a daily tab on the number of entires in our 500-free, since we limit the entires and update the count daily on our web site meet page.

    BOOK OF WISDOM
    Be real. Lose the attitude - it's easy to find one as the deadline approaches.

    Updated December 6th, 2009 at 10:40 PM by Rnovitske

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  14. Day 2 Meet Report

    I woke up this morning feeling all kinds of sore from yesterday’s races. Even my eyeballs hurt. But after a long warmup and some stretching I felt pretty good. Here’s what I swam and how I swam it on Day 2 of Colonies Zones:

    100 BR: 1:28.13 (41.24, 46.89) (an 84.9 in Chris Stevenson's age-graded rating system) This was a bit of an odd swim. My first 25 was kind of dreamy, then at the turn I woke up and thought, “Oh—I’m supposed to be going fast here!” The next 60 meters or so felt great and speedy. The last 15 meters was truly awful and painful. I was happy with my time—it beats my previous best of 1:28.43 in my current age group. But who knew that 100 BR could feel so awful?!

    After this race I decided that I just didn’t have the heart to swim my 200 IM—I wasn’t up for hurting that much again so soon, and 2IMs are no fun if you’re worried about hurting. I must have still been pretty oxygen deprived from my efforts when I reasoned that, since I wasn’t swimming my IM, I could hop back up on the blocks and swim the 50 FR after all.

    50 FR: 31.29 (85.4 rating). Eeccch! Probably not a great choice to swim this, in retrospect. I could only laugh at my time.

    50 FL: 34.95 (84.2 rating). That’s a bit slow—my arms were feeling really heavy on this right from the git-go.

    50 BR split on 200 Medley Relay: 39.27. This felt way smoother than yesterday’s individual event, but a bit less energetic. I must have been struck with an end-of-the-meet giddiness attack, because as I was standing up on the block waiting for my backstroker to come in, I felt this incredible happiness because I would get to swim into the sunlit end of the pool. (The sun came out today after yesterday's wet snow, and the meet pool has a wall of south-facing windows, so by the afternoon a lot of the pool was all sparkly and sunny). During the swim I mostly focused on trying to catch my teammate ETB in the next lane, but she was having none of it, and I didn’t make much headway. I was happy with my split, and happy to end today’s events on a fast note.

    So this day wasn’t as good as Day 1—I was 50/50 for good swims, and feel a little sheepish for bagging that 200 IM. Here's how the ratings for all my swims this weekend compare to my best meters ratings for the events:



    I did have a lot of fun at this meet. I got to swim relays with 3 completely different sets of teammates, one of whom was doing his first-ever masters meets, so that was really great. (This new swimmer announced to me at meet’s end that he wanted to swim every meet I’m swimming during the coming year. Hurray! A convert!) I’m proud of my good swims, and enjoyed seeing lots of area swimmers, including some of my fellow bloggers. And I witnessed some incredible performances here. It makes me excited about getting back to training and about swimming some more meets during the upcoming yards season.

    Updated December 7th, 2009 at 05:37 AM by swimsuit addict

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  15. Colonies Zone SCM Meet

    OK. So I just got home from SCM Zones -- not that it was a long trip, just a 30 minute ride from on the Flushing line subway.

    I missed yesterday's session. I wasn't feeling too well. I felt like I had the flu coming on , and the weather was bad, so I thought it would be better to stay home and 1) not get really sick and 2) not spread it to my fellow swimmers if it really was the flu. But this morning, I felt fine and no fever -- probably just tired yesterday.

    Anyway, I swam my 50 free a full five seconds faster than at the November 21 meet (where I had to run like a madman to make my heat). This time I was behind the block well in advance, so I was able to focus on the race, not sprinting to block. There's a lot to be said for being focused on the race before the race.

    This meet ran very fast and very efficiently -- well ahead of the projected timeline. I was finished almost an hour before the timeline said I would be. That's why I'm home already, with plenty of time to take care of important business, i.e., my nap
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  16. 48 DEGREES!

    Yesterday, I swam the 1500 in a heat that was chock-full of familiar faces.... what fun! I don't think I have ever swam a pool event with so many people that I've also swam with at OW events... that alone made it really fun, and somewhat unpredictable. In the end, the real "race" occured to my left between Tom, Steve, and Jeff. Nice swimming guys!

    Today I swam at Brighton Beach with some of the diehard CIBBOWS crowd. The pre swim preparation consists of suiting up (swimsuit, earplugs, cap, goggles) and donning some old warm clothes that will be left on the beach (and not missed if they mysteriously disappear while we are in the water). The air temp was 35 and WINDY, so the hardest part was to disrobe at the water's edge. Gilles (a swimmer I met about 10 years ago at a Point Lookout race) entered the water and I followed right behind him. I was a bit nervous, as the coldest swim I had done prior to today was 54 degrees and the thermometer was reading 48.
    I walked in up to my waiste and dove on in!... GASP-STROKE-STROKE...GASP-STROKE-STROKE etc, but after a minute or so I feel good and have to slow my pace just a bit to stay with Gilles. Having company was essential for me and it eased my mind and soon I was able to focus on my stroke, relax my breathing and examine how the cold water was affecting my body. Hands- cold, but still had movement in my fingers. Arms- felt no difference between the water and air temp. Feet- gone, but they were pretty much gone before I got in the water... no biggie. Nads- um... I'd rather not talk about it. Core- comfortable, keep going!

    We swam first toward Coney Island, turned around, swam past our starting point, turned around and back to the start. I was thrilled when we saw Cristian and Rachel (thats right, the same C&R that swam the Straights of Magellen last january) emerging from the water as well. I knew at this point that I had exceeded my 30min goal... Gilles checked his watch, did a calculation.... 45 minutes.

    The post-swim wind chill was excruciating and the run across the beach seemed to take forever. Michael's van soon had 8 shivering bodies huddled inside and the hot ginger tea made its way around. Nothing ever tasted so good... nothing.

    This swim was a great confidence builder for me...... The Channel seems one step closer to reality!
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  17. Meet day has arrived

    by , December 5th, 2009 at 07:24 PM (Mixing it up this year)
    Began the meet with a long warm up of 1500 but I still did not feel good. I swam the 800 Free in 11:28.?? which was 10 seconds off for me. I really thought this was going to be a ball park meet for me this time....

    After a 400 Free warm down and a long break came the 200 Fly, once again I swam this more relaxed and stretched out. Went 3:31.9? a 4 second improvement. Again did a warm down of 200 Free.

    Next up was the 200 Back did not feel very fast on this but managed to drop .02 seconds from my time a month ago with a time of 3:02.82. Again went a 200 warm down.

    Up next was the 100 Free. This was an interesting race. I did not feel particularly fast but did have a race going with Marina, she was a little ahead of me at the 1/2 and I decided we were so close I just put the legs in overkick and .... 1:10.?? a 1 second drop from a month ago.

    Did a nice 200 meter warm down and hit the showers. By this time I was feeling fairly good but the meet was going so long and since I needed to get back to my brothers house to go babysit so I decided to scratch the 400 Free. I kind of wish I had swam it. Oh well.

    I have to call this a fairly successful meet with 3 PB's! YEAH!
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  18. Colonies Zones, Day 1

    Here’s how Day 1 of the Colonies Zones meet went for me.

    400 Medley Relay: I swam the 100 Backstroke leg in 1:16.25 (36.87, 39.38) (an 88.2 in Chris Stevenson's age-graded rating system). This is 1.5 seconds faster than I swam two weeks ago, and just misses my best time in the 40-44 age group of 1:16.21. I’m happy with the time, and pretty happy with the swim—I just needed to take an extra stroke at the finish rather than gliiiiiiiiding into the wall. (My breaststroker fussed at me: “That’s not how you did it in practice”—but managed to stay on the block until I touched).

    200 Breaststroke: My keys here were to watch my hands on the recovery (in order to keep my head position steady) and to accelerate into the walls, and I did a good job on both of these. After the race I thought I saw a 3:15 by my lane number on the scoreboard, and I was really happy, since my previous lifetime best SCM was 3:16. Then when I looked at the posted results I saw that I had actually swum 3:11.34 (43.25, 49.35, 49.22, 49.52) (84.6 rating, a new PR for this event) , and I was thrilled.

    50 BK: 34.91 (88.7 rating), which is three-quarters of a second better than my time 2 weeks ago. It’s off my AG best of 34.45 from 2006, but I’m really happy to get back under 35 again.

    50 BR: 39.97 (85.1 rating). I’m pretty happy with the time, but the swim felt really uncoordinated. I really tried to turn over as quickly as I could, without breathing every stroke. That’s worked for me in the past, but today it felt awkward. Still, I’m glad to swim under 40, and happy to beat my time from May of this year.

    100 IM: 1:17.90 (36.38, 41.52) (87.5 rating). I felt like I executed my keys pretty well on this, and was pleased to go under 1:18. I still feel like I can go faster.

    200 Free Relay: I swam anchor and my split was 30.35. The swim felt ok; the time was just slow.

    400 IM: I swam a 6:09.99 on this (84.5 rating)—not a great time, but respectable. Maybe in retrospect making the 400 IM the last of 7 splashes in a day was ambitious. I gave this race what I had left, and was proud of swimming it tough, if not terribly fast. My splits were
    41.85 48.02
    46.27 46.49
    52.79 51.84
    40.72 39.01

    Day 2 Preview
    Tomorrow I’m signed up for the following events; times are estimated from the meet time line.

    11:24 am 100 BR
    11:46 am 50 FR
    12:21 pm 200 IM
    12:43 pm 100 BK
    12:58 pm 50 BR

    When I signed up for this block of events I figured I would drop one or two of them once I saw the timeline; after my swims today, I’m inclined to ditch the 50 FR (my sprinting just isn’t that fast right now) and the 100 BK (because I was happy with my relay lead-off split today). That makes for a more manageable schedule—3 events, plus whatever relays I get put on. That’s plenty for one day!

    It was a fun meet—things ran ahead of schedule, there were lots of friendly swimmers there (and lots of truly impressive swims!), and I had a lot of fun. Here’s to another great day of swimming tomorrow!

    Updated December 7th, 2009 at 05:17 AM by swimsuit addict

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  19. More Dryland, Right and Wrong

    by , December 5th, 2009 at 02:08 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Slowly but surely, I hope to post all the exercises that Leslie tried to show me over Thanksgiving. As regular readers will recall, I got to the Y early, lifted 68,000 lb. as measured by the Fitlinxx computer system, and only then did Leslie arrive to put my shaking bulk through additional dryland paces.

    Pathetic as the first of these were, things got even worse as each new exercise began requiring more and more skill, coordination, balance, and flexibility, none of which I have. Brute strength? Sure. But these other things? Even with practice, they may be beyond me.

    In the attached video, Leslie looks sweet enough in her virgin white Nike attire, but she has a dark side. Think angry school marm with a ruler. She uses the ruler to measure her disobedient male students. When they fail to measure up, and we always do, she uses the ruler to beat us.

    Here is Leslie in her dark school marm Nike outfit. She is saying, "Okay Jim, it's your turn now. You may need to break your hips, but you will do a split by the day's end, so help me god! Oh, stop snivelling! Why oh why must you make me hurt you?"



    When she arrived at the Sewickley Y, she brought along a hand-scribbled document with the exercises she had decided to teach me. These ranged from the twisting medicine ball slam, to the superman banana.

    Careful scrutiny of this primary document shows evidence that Leslie has been practicing all this weight training stuff seriously for years. I ask that you give particular scrutiny to her lower case i's. Note how there is nary a single heart-shaped dot above any of them.

    I fear Leslie is slowly but surely lifting all the girl out of herself, but who am I to judge?

    Here is the primary document:



    I am hoping, by year's end, if I ever finish my new article on novel hypnotics and the mayhem they can cause, to post all Leslie's dry land lifting and related exercises in a well-labeled, one stop vlog. It has not escaped me that my vlog is not always the most pragmatically useful source of swimming-advice, that I more often than not have appropriated this space for purposes of jotting down and sharing with the wet world at large my seemingly always bubbling spring of [ame="http://en.wikipedia.org/wiki/Weltschmerz"]http://en.wikipedia.org/wiki/Weltschmerz [/ame]


    In this, I sometimes delude myself into believing I am doing my fellow swimmers a service of sorts. You know how our Christian brothers recommend praying for "those more miserable than ourselves"? I have, in my mind, put a palpable, if not punchable, face on such recipients of God's mercy.

    In any event, I do hope to contribute the complete Leslie dryland inventory soon, which I suspect might prove more helpful to most viewers than the certain knowledge you are better off than at least one wretch!

    For now, here are a few more bricks in the Sisyphusian wall.

    I hope you enjoy it.

    All my best,



    J I M M I E

    [ame="http://www.youtube.com/watch?v=cMszfqhdPdA"]YouTube- 1-legged squats hip hinges dead lifts done right and wrong[/ame]
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  20. Last Swim of the Year in the Elko Pool

    by , December 5th, 2009 at 12:52 PM (A comfort swimmer's guide to easy swimming)
    The pool closes for the rest of the year today. I will be forced to swim in one of the local hotel pools or take a road trip to the nearest town (about 2 hours) that has a pool.

    SCY, Solo

    400 swim free
    (split this into 200 free/200 back)
    300 IM drill
    (did k/d/s by 25 for each stroke)
    200 pull choice
    (did 100 free/100 back with p&b)
    100 dolphin kick on back

    6 x 50 on 1:00 alt. drill/build by 25
    (went 2x fly/back/free)

    swim 4 x 75 build on 1:20 free
    kick 4 x 25 free FAST on :40

    swim 4 x 75 back on 1:20
    kick 4 x 25 back FAST on :40 w/8-10 SDK off each wall

    swim 4 x 75 free build on 1:20
    kick 4 x 25 dolphin on back FAST on :40

    swim 4 x 75 back on 1:20

    kick 4 x 25 back FAST on :40 w/8-10 SDK off each wall

    swim down 300 easy
    --
    Total: 3200 yards


    Update on my son who is swimming in the Nevada State Short Course Championship Meet this weekend. Today in the 100 free prelims he dropped 2 sec and qualified for the B Final.

    Updated December 5th, 2009 at 02:52 PM by poolraat

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