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  1. Tuesday's practice 12-7-10

    by , December 7th, 2010 at 12:13 AM (Fast Food Makes for Fast Swimming!)
    I like to make up my practices before I get to the pool, because if not I don't really feel like doing very much. At least if I get it wrote down, I'll probably do it. Tomorrow's gonna be a killer for me.

    300 Free w/up

    Broken Mile 11-10-9-8-7-6-5-4-3-2-1 lengths (Odd lengths (11,9,7,etc.) Free) (Evens - Fly)
    20 sec. or so rest between depending on how the arms are feeling
    50 EZ

    16x25s SDK w/ fins @ :40

    2x300 Free pull @ 4:00
    3000 yards

    That should pretty much fill up my hour I get in the pool. Looks like a good day to skip practice too.

    Updated December 9th, 2010 at 12:28 PM by jaadams1

    Daily Practices
  2. Brrrr! Monday

    by , December 6th, 2010 at 09:14 PM (Swimming, Life, and Other Stuff!)
    Central Indiana is currently enduring a blustery frigid run of winterdom!
    I'm not sure I'm ready for this type of weather; frozen hair makes me depressed

    Today was a crazy busy Monday @ work starting with verbal assault training, teaching, staff meeting, and last but not least Pinnicle training. I didn't make it to the Monon Center till 6:15 p.m. straight after school but ended up doing an enjoyable and stress relieving workout!
    Here's what I did:
    *200 Freestyle swim
    *200 Freestyle Pull
    *200 Flutter Kick
    *200 IM

    **6 X 250 Freestyle on 4:10 interval (odds pull/ evens swim)

    **4 X (100 IM / 100 Stroke Kick / 50 Swim Stroke / 2 X 25 Stroke sprint) IMO

    **6 X 50 freestyle on 1:00-Stretch w/ good form

    3,800 scy

    I just sat down for the 1st time today. I feel my eyelids drooping!
    It's going to be an early night for me!
  3. Monday, Dec. 6

    by , December 6th, 2010 at 06:19 PM (The FAF AFAP Digest)

    700 various

    10 x 25 shooters

    100 dolphin dive

    Total: 1050

    10-15 minutes hottub



    Took another recovery day post meet. Plan on meet warm ups Tues-Fri. I had the blah feeling in the water that often hits after 1 week of tapering. But I may have just been tired. I had some food poisoning or a stomach thing last night and my youngest woke up with a nightmare that her kitty died. Hoping I can actually sleep tonight. There is also a sick hubby and sick kid in the house. It seems to be a challenge staying healthy for December meets ...

    NE Champs Analysis:

    I'm entered in:
    100 fly (11:11 am)
    200 back (50 split)(1:22 pm)
    50 breast (3:01 pm)
    50 free (3:57 pm)

    100 back (11:15 am)
    50 fly (12:23 pm)
    50 back (1:43 pm)
    100 (likely 50 split, if I bother)(2:40 pm)

    The 100 back and 50 fly are really too close for my taste. It takes me forever to recover from 100s. And I still wish the 100 IM had been better placed ... My plan for the 100 fly and 100 back is to dolphin kick hard off the start and every wall and easy speed above water. I'd like to swim 50 meters of the back underwater. Not sure I can do that in fly. Have to remember to breathe more in the 100 fly to sustain the hard kicking. Not really sure what to expect timewise.

    In my 50s, I'd like to go under 29 in the 50 free, under 31 in the 50 fly and under 32 in the 50 back. I converted my 50 back time from the Sprint Classic (28.1) using the GBM converter and got a 32.0. 4 seconds seems rather a lot going from short course yards to short course meters, doesn't it?

    Here's my 50 back from NE Champs last year. I need to see, if I can, how many strokes and kicks I took. [nomedia=""]YouTube - Fort SCM 50 back[/nomedia].

    In 50 fly, the current event rankings look slower compared to last year. Aside from wunderkind SVDL, no one's really come close to breaking 30 without the speed suits in my age group (and that happened in both SCM and LCM in 2008-09). I'm starting to think that perhaps the suits make more of a difference in the short axis strokes than the long axis strokes. (For me, as I've said before, the biggest hit is in breaststroke.)

    By way of comparison, my times in a full body racerback Pro from this meet (from TT database) in 2007 are:

    2007 Short Course Meters

    Place Event Name Age Club LMSC Time
    4 W45-49 50 Free Leslie Livingston 46 GMUP Potomac Valley 28.75
    4 W45-49 50 Back Leslie Livingston 46 GMUP Potomac Valley 33.24
    5 W45-49 100 Back Leslie Livingston 46 GMUP Potomac Valley 1:13.91
    5 W45-49 50 Fly Leslie Livingston 46 GMUP Potomac Valley 31.37
    7 W45-49 100 Fly Leslie Livingston 46 GMUP Potomac Valley 1:13.18

    I have good mojo in Boston. I've always swum well at this meet (and never been DQ'd!). Hopefully it can continue. I'd like to end 2010 on a good note. And, then, I look forward to AARP-ing up at my first meet in 2011.

    Updated December 6th, 2010 at 10:58 PM by The Fortress

    Swim Workouts
  4. Running is getting a little easier, and faster :)

    by , December 6th, 2010 at 11:06 AM (A comfort swimmer's guide to easy swimming)
    I ran Friday, skipped Saturday and ran yesterday.

    Friday - 35 minutes on treadmill, same way as Thursday.

    Sunday - (on treadmill) 5 min warmup walk, 10 min easy run
    3x (2 min walk then run 1 mile).
    Cool down with 5 minute jog/walk.

    Today - on treadmill
    3x (2 min walk then run 1 mile).
    Cool down with 5 minute walk.

    Updated December 6th, 2010 at 05:47 PM by poolraat

  5. Mon Dec 6th, 2010

    by , December 6th, 2010 at 10:30 AM (Ande's Swimming Blog)
    Mon Dec 6th, 2010

    Subscribe to Ande's Swimming Blog

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    not real thrilled with Sunday's order of events

    just renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters

    2 races from this weekend:
    [nomedia=""]YouTube - Ande Rasmussen 200 im scm sun dec 5th, 2010[/nomedia]

    200+ mens 4 x 50 medley relay [nomedia=""]YouTube - 2010 200+ mens 4 x 50 medley relay[/nomedia]


    whitney coached
    UT Swim Center, diving well & main pool
    6:30 - 8:00 dove in 6:38ish
    trained with Mike and Ritchie beside
    Amy, Tyler and Ned
    WORE yingfa jammer

    2 rounds of (200 100 200 100k)
    dove in just as mike finished his 2nd 200 in the first round
    went around 600
    kicked a fast 100 SDK in around 1:04

    Main SET:

    assigned: 10 x 100 fr on 1:15
    did: 5 x 100 on 2:30 fr ez speed from a dive

    assigned 400
    did 4 x 50 easy

    assigned: 5 x 100 fr on 1:10
    did 5 x 50 flutter kick on 1:10
    held 35's, went 30 on last one

    assigned 400
    did 4 x 50 easy

    assigned: 10 x 100 fr on 1:10
    did: 5 x 100 on 2:20 fr ez speed from a dive
    went 59's & 60's

    assigned 400
    did 4 x 50 easy

    assigned: 5 x 100 fr on 1:10
    did: odds, skipped evens
    3 x 100 fr easy speed 2:10
    held 60's

    assigned 400
    did 4 x 50 easy

    rested 5 minutes

    50 flutter kick fast
    with a board
    from a belly flop dive,
    went 28.9

    50 easy

    Updated December 6th, 2010 at 02:21 PM by ande

    Swim Workouts
  6. Taper Much? 12/6/10

    by , December 6th, 2010 at 10:08 AM (The Labours of SwimStud)
    So I swam a USA meet yesterday it was OK.
    I was out Sat nite until 12..not drinking but still. Sunday was fairly early rise at 6:30 and I got about 200 yards of warm up in.

    I did the 50 FR and swam it technically (in my opinion) well but only managed :27.81...a few weeks back I went :27.5 and I breathed more. That said I'm going in the :27s now so good meets with taper should get me into the 26's again.
    Shortly after I had to swim the 200 FR. I did it a year ago or so a and went 2:24. Somehow my seed time got entered at 2:12...I got a few "you can do that" encouragements so I decided I would go for it. My plan: 1:04 and home in 1:08. So I went and took it out in 1:04 but sadly came home in a 1:14! So went 2:18. However that's a PB and I went after my seed time like a hero...and died like one at the end Not quite a piano but maybe the seat...although I was happy to know I have got the first 1:04 rhythm down!

    After I swam the 100 BR and was disappointed to go to 1:17 in a :35/:41 split...I went 1:13 the other week.

    I have concluded that I cannot perform on 5-6 hours sleep and definitely not when you throw in a 200 FR that wipes out your legs...
    I'm looking at the positive and thinking that I should work on the 200 and go out in 1:06 and back in a 1:10 to get a faster time and take it from there...I am, however, laps ahead of where I was, so all is good.
    Today's workout was a recover/keep the speed going day.

    Warm Up
    600 FR/BK by 100
    12 x 25 K :45 3 ez 1 hd x 3
    100 EZ


    6 x 100 25 HD/75 EZ 3:00 I did my 25's FL, BR, FR.


    400 EZ did 4 x 100 on 2:00

    A nice 2k workout.
  7. Snow!

    Well, not much of it, but at least a few flurries were coming down this morning. If it’s going to be this cold, we might at least get pretty snow-draped trees out of it.

    I forgot my hat this morning, so I had to pull up my jacket hood tight around my head on the way to and from the pool. I felt like Kenny from South Park. Luckily, no tragic accidents occurred.

    This morning I swam at Riverbank with a couple of swim buddies. Here’s the workout:

    1000 lcm warmup

    20 x 150, every 5th one IM-no-FR, rest FR [I did the FRs on 2:20 trying to hold under 2:15 (made most), the IMs were easier and were on a vague interval. I dropped a 100 on #s 10 and 16 to catch back up with lanemates.]

    8 x 100 (20 sprint, 80 easy) @ 2:10ish, various strokes, middle 6 with fins

    500 warmdown

    I never in my life thought I would say yes when someone proposed a set of 20 150s, but that’s what happened this morning. They were tough, but went by quicker than I thought they would.
  8. No toys today

    by , December 6th, 2010 at 07:20 AM (Mixing it up this year)
    Decided to do a no toys workout from my past. With only 100 more to go I did have to stop my heart rate hit 180, so I had to wait until my heart rate came down which took about 3 minutes but then I am back to normal and don't have to worry about it happening again. I have this when happen during allergy season and my allergies are in full force still.

    10x100@1:40 Free

    80x25@:30 1-20 Fly, 21-40 Back, 41-60 Breast, 61-80 Free the breast was the toughest to make the interval since it was taking me 27 sec. to do each one

    200 Free easy

    Total 3200 yards
  9. Kegarators??

    by , December 5th, 2010 at 08:59 PM (Swimming, Life, and Other Stuff!)
    I spent a large portion of my week-end attempting to purchase a kegarator. I was unsuccessful in my hunt; I finally relinquished myself to the fact I will have to purchase the darn thing online. My question is: "Do any of you wonderful swimming beer drinkers own one of these devices? What brand/model do you have? Are you happy with it?
    I would much rather purchase this item in a store and talk with a live human sales person but it just isn't going to happen.

    Swimming was low-key and easy this week-end with Nasti's. Practice was sparsley attended both Saturday and Sunday.
    Saturday was basically a 500 warm-up followed by 10 X 200's, some straight/ broken/ kick/ drill. EZ workout.
    Sunday went something like this:
    *200 Warm-up Swim
    *4 X 150 Free
    *5 X 50 Drill
    *4 X 100 free
    *5 X 50 Descend Free sprints
    *6 X 75 IM roll @ 1:30
    *6 X 50 Stroke/Free
    *4 X 50 Free Descending Interval
    *150 ez backstroke cool-down


    2 more weeks of school before winter break! I'm feeling the cheer!
  10. San Antonio, TX SCM MEET Day 2 Sun Dec 5th 2010

    by , December 5th, 2010 at 06:32 PM (Ande's Swimming Blog)
    Sat Dec 4th 2010

    Masters of South Central Regional SCM Championships
    Sat Dec 4th & Sun 5th
    San Antonio, TX

    First i want to say a big thank you to Susan, Adrian, the officials and volunteers who ran this meet. It was great and I really appreciate their efforts. It was a small meet, but it was laid back, fun and well planned. The meet schedule provided 3 breaks to give swimmers a bit more rest. Also had a blast with my wife Beth, team mates and friends who went to this meet.


    400 fr
    went for a 100 split time
    55.75 26.34 29.41

    should have split it closer,
    went out a bit too hard, missed 1st and 3rd turn, turned too far not much push off
    26.34 29.41
    50.93 38.86
    37.87 37.92
    37.11 35.02

    there was a 10 min break after the 400

    50 br
    went 32.0
    was 31.4 last year

    so I was pretty please with this
    turned close to David at the 25
    he went 30.7 and broke the 50 to 54 men WR

    200 IM [nomedia=""]YouTube - Ande Rasmussen 200 im scm sun dec 5th, 2010[/nomedia]

    went 2:14.49
    but didn't get splits
    took it out harder than I did in Tempe, did more SDKs but stayed relaxed till the breast
    improved from 2:16.2 at Tempe
    very pleased with this swim

    immediately swam down,
    only had 1 200 IM heat & 4 50 fly heats of rest before I was back up on the blocks again for the

    50 fly
    went 26.7
    improved from 27.5 at tempe
    swam beside Mike Varrozza who went 26.3 and tried to race him
    really pleased with it and honestly felt a sense of euphoria & was really looking forward to our relay and my 50 bk lead off
    probably got around 30 min of rest

    200+ mens 4 x 50 medley relay [nomedia=""]YouTube - 2010 200+ mens 4 x 50 medley relay[/nomedia]

    Lane 2 Longhorn Masters 200 plus men
    (end lane on the left)

    Bk 27.70 Ande Rasmussen, 47

    Br 58.15 30.45 David Guthrie, 50
    minutes after his 1:06 WR 100 Br

    Fl 1:25.70 27.55 Jim Sauer, 53

    Fr 1:51.48 25.78 Max Stinchcombe, 53

    we barely missed our own 1:51.39 record that we did wearing full B70's last year

    continued to feel good and sort of wished I had one more swim after this one.

    won high point for men 45 to 49

    Had a nice meal at county line on the river walk

    Updated December 7th, 2010 at 02:17 PM by ande

    Masters Swim Meets / Events
  11. Monday's upcoming practice

    by , December 5th, 2010 at 06:24 PM (Fast Food Makes for Fast Swimming!)
    400 Free
    400 IM Drill

    6 x 300 @ 4:30
    1. 50 Fly, 250 Free
    2. 100 Fly, 200 Free
    3. 100 Fly, 50 Back, 150 Free
    4. 100 Fly, 100 Back, 100 Free
    5. 100 Fly, 100 Back, 50 Breast, 50 Free
    6. 100 Fly, 100 Back, 100 Breast

    4 x 100 IM @ 1:45 FAST
    3000 Yards Total

    Hopefully I can at least get through most of the 300s before the others start arriving. I hate it when I'm in the middle of a good set and then someone gets in that shouldn't really be in the fast lane. Then all they want to do is warm up forever. C'mon now, I've only got an hour. I may just skip the warmup part and start off the 300's right at 5:00. Then I can cool down with the warmup. Kinda reverse but works for me.

    Updated December 9th, 2010 at 12:30 PM by jaadams1

    Daily Practices
  12. Sunday, Dec. 5

    by , December 5th, 2010 at 06:02 PM (The FAF AFAP Digest)

    Just did a 30-35 minute slow continuous swim at my gym pool. I thought about doing some backstroke turns in meters, but I can tell the flags aren't set up right.

    10 minutes in the whirlpool


    My legs were tired from yesterday, and left calf feels slightly re-strained. I pulled out my compression tights to wear around today. No more backstroke starts this week.

    Busy busy day of xmas decorating. I broke down and agreed to a real tree again, but only if we get an air purifier for the room. I don't want a repeat of last year.

    NE Champs:

    psych sheets:


    Looking forward to seeing the results of the SPMA meet. Bummed to see Allen Stark was deeked in the 100 evil.
    Swim Workouts
  13. Brute Squad '10

    by , December 4th, 2010 at 08:05 PM (Fast Food Makes for Fast Swimming!)
    It's a postal event that we compete in each year. Our workout group in Wenatchee did the Brute Squad swim just before Thanksgiving, and since my work schedule didn't allow me to do it then, I got to wait till the day after Thanksgiving with a full belly to swim it. Mine was done at 5:00am on Black Friday:
    200 Fly - 2:17 <-- Not bad for just waking up and diving in.
    400 IM - 4:59 <-- This felt pretty good, only :13 off my best last month
    1650 - 20:30 <-- This one hurt a lot mainly because I don't train for it anymore. I had to start taking :05 rest after each 100 at the 1100 till the finish. (Should have been under 20 min. in practice, but oh well)

    Anybody else want to do it? You still have time thru the end of December to enter. You get a cool sweatshirt too.

    Updated December 9th, 2010 at 12:31 PM by jaadams1

  14. SCM MEET: Sat Dec 4th 2010

    by , December 4th, 2010 at 07:51 PM (Ande's Swimming Blog)
    Sat Dec 4th 2010

    Masters of South Central Regional SCM Championships is 1 days away
    Sat Dec 4th & Sun 5th
    San Antonio, TX
    ENTERED more events than I plan to swim
    just wanted to give myself some choices:


    400 IM 4:54.10
    30.38 34.78 1:05.16
    38.06 37.35 2:20.19 1:15.41
    40.92 43.48 3:44.59 1:24.30
    34.99 34.52 4:54.10 1:09.51
    took it out harder than Tempe
    started getting tired on 2nd 50 in BR
    should have been tougher on my last 50 fr
    but started thinking about what else I had to swim

    50 bk
    went 28.46

    improved from 28.8 in tempe

    50 fr
    went 25.41

    improved from 25.7 in Tempe but haven't been sprinting much free in practice and need to work on fast flutter kicking

    100 bk skipped it to rest for medley relay

    100 IM skipped it to rest for medley relay

    4 x 100 medley relay
    30.29 0:31.98 1:02.27 Ande
    32.49 1:34.76
    36.11 2:10.87 1:08.60 David Guthrie
    28.64 2:39.51
    35.26 2:14.77 1:03.90 Jim Sauer
    27.12 2:41.89
    29.57 4:11.46 0:57.69 Max Stinchcombe
    Previous national record was 4:12.51

    Here's what I've entered Tomorrow
    30 400 fr probably going for a split time
    34 50 br
    40 200 IM
    42 50 fl

    Updated December 4th, 2010 at 09:48 PM by ande

    Masters Swim Meets / Events
  15. Nice swim today before the kids came

    by , December 4th, 2010 at 05:46 PM (Mixing it up this year)
    I really tried to get 3000 yards done before everyone showed up today.

    5x200@3:30 Free
    10x200@3:00 Free w/paddles & bouys held 2:40's on these

    Total 3000 yards

    Once the kids came I spent more time under water watching strokes and commenting.
  16. Last Minute Meet, Sat., Dec. 4

    by , December 4th, 2010 at 02:27 PM (The FAF AFAP Digest)
    Last Minute SCM Meet:

    It's an odd feeling waking up late (8:15) and cruising into a meet mid way. I missed seeing some fast early swims, including Speedo's blazing 200 back (2:17). But I'm glad I got some start practice in before next weekend.

    50 fly split on the 100, 30.7 (?)

    Not sure about the official split. I'll have to wait for the results as the timing board was not in operation. Neill Williams very kindly timed my swim and gave me the following comments with which Speedo concurred: too shallow on start, poor breakout b/c of kicking on surface, great turn, good SDKs off turn (took 10, I think), bad finish, glided in big time, good speed, good stroke. I agree with all these points. I took 2 breaths on the second length, the second one really to sight the wall. I knew I was either going to have to glide or short stroke it. In my head, I wasn't too disturbed by this, as I considered this a practice swim. Hopefully, I can fix this at Boston. And I'm sticking with 2 breaths there as well.

    Since I didn't really feel any of that elusive "easy speed" in practice or warm up, I was pleased with this approximate time. And, well, I hadn't even shaved. hahaha. I went a 31.5 at the Albatross meet in March so this time is better and can be knocked down a bit more (I hope) with another week's rest.

    Swimming the second 50 was a bit of a chore. But I coffee breaked on the walls and Muppet waved to me at the 75.

    Edit: My official split was 31.1, not surprising since hand timing is generally faster. I knew I took a major glide at the end (and was even wondering if I should bother to finish the 100), but I'm still glad I did and it was still faster than my previous time. I sometimes find it disconcerting to do split requests because thoughts of what to do after the finish always creep into my head.

    25 free in the 200

    I felt like I had a much better start -- the correct depth and 4-5 SDKs before I started churning. Did a fast turn, hit the wall well, and then just cruised the rest of the 50 and hopped out. (I had told the referee in advance to DQ me.)


    I'm still kinda tired from that little bit of sprinting, and I'm glad I didn't swim any other events.

    There was much fast swimming at the meet by all the usual PV suspects. I think Speedo PR'd all his events. I videotaped his 200 free. I'm not sure about the quality because I had just swum and wasn't holding the camera very still. The Little Devil chimed in on audio that Speedo got chicked on the last 50. By a very fast chick!

    Link to Results:

    I'm wondering if the SPMA meet has live results like last year?

    Results are out for the NW Zones meet too: Very fast times from Ellen Reynolds.

    Interview with Dara:

    NE Champs:

    psych sheets:

    timeline: -- my kind of meet: first event not until after 11:00 am and plenty of rest.

    Updated December 4th, 2010 at 09:07 PM by The Fortress

    Masters Swim Meets / Events
  17. Easy day, plus goggle testing

    This morning I swam at Riverbank again. I love the Christmas tree vendors that set up on the city sidewalks this time of year—my walk to the subway in the mornings now takes me through several little fragrant “groves” of Douglas firs.

    This morning, between getting to the pool late and taking some time once I got there to catch up with a pal I hadn’t seen for a while, it turned out to be a shorter workout than I’d initially planned on. That was fine, since I was still a bit sore and tired from yesterday. Here’s what I did:

    1000 lcm warmup

    8 x 100 @ 1:45, desc. 1-4 and 5-8 [I did the first 4 FR/BK, the second 4 FR, and took about :30 rest between the 2 sets]

    7 x 200 FR > IM > FR pacman set [I did this one with a swim buddy, with about 5-10 seconds between 200s. I think the fly in this set may have scared away potential lanemates—we had our own lane almost all of the way through, despite there being 5 swimmers in the next lane over. Go figure.]

    1200 pull / drills / play / warmdown

    I’ve been clearing out the closet where I keep my swim stuff, and today I brought to the pool a handful of goggles that I had acquired over the years and not worn much, to see which I might ever wear and which should be given away or thrown out. I like my current standbys, Speedo GCGs, really well for workouts of up to 1.5 to 1.75 hours, but if I wear them much longer than that they feel like they’re putting an uncomfortable amount of pressure on my face, even if I loosen the strap as much I can without them leaking.

    (pictured from top: Speedo GCGs, Nike goggles, Finis goggles, View Sniper goggles)

    I tried a pair of Nike goggles with silicone gaskets that were really comfortable to wear—I couldn’t really even feel them once they were on my face--but pulling them off my eyes created an uncomfortable amount of suction. That’s not good for pool workouts, where I’m taking the eyepieces on and off all the time, but these might work for OW, especially since they’re lightly mirrored/ tinted. Verdict: keepers.

    I also tested a pair of Finis goggles that had biggish foam gaskets that were very comfortable and stayed on my face well with very little strap tightness. However, the gasket construction offset the goggles from my face enough so that there’s a significant space between where the strap attached to the goggle and where it met my cap. When I pushed off the wall, that part of the goggle strap vibrated as it traveled through the water and made an audible twang. (The fact that this portion of goggle strap is cylindrical rather than flat probably heightens the effect). When I tried tightening the goggle straps the sound changed, but didn’t go away, plus the goggles got less comfortable. I was amused at first to have goggles that sang to me on each turn, but I think this might get annoying after a while. I'm not sure if I'll keep these or not.

    The View Sniper goggles had great peripheral vision, and I like the amber lenses--my view of the pool bottom, in all its band-aidy and hairy glory, was quite excellent. But they’re just not comfortable at all for sustained wearing—like swedish goggles, there’s no give at all to the gaskets. I’ve worn the dark versions of these for outdoor backstroke and IM races at meets, because they are the darkest goggles I’ve found and great to wear when forced to look up into the sun. But I can’t see a scenario where I’ll find the amber ones especially useful, so I think I’ll give these away to a friend who likes hard-gasket goggles.

    All of the various pairs of goggles worked well with considerably less strap tightness than my GCGs, so that makes me think it might be worthwhile to keep searching for a pair that I can more comfortably wear for longer swims, both in the pool and open water. Any suggestions?
  18. Friday, Dec. 3

    by , December 3rd, 2010 at 04:41 PM (The FAF AFAP Digest)

    Just hopped in for a meet warm up. I felt warmed up after about 20 minutes, which is surprising for me. I usually take awhile to loosen up, so I did a bit more anyway. Just did slow swimming, some one arm fly, 1 x build to fast free, 1 x fast back kick, and 2 x dolphin kick bursts. Sat in whirlpool afterward.

    The women's locker room at my gym has been renovated. Sadly, though, they've done away with the steam room.

    Felt better in the water today. Looking forward to the meet tomorrow. Of course, I'm not doing much so there's no pressure.

    Good luck to everyone swimming this weekend at the various meets around the country!
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -12/06/10

    by , December 3rd, 2010 at 02:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 1:40 1:30
    4 X 75 1:15 1:05
    6 X 50 :50 :45
    Twice through. Round 1 intervals left, 2 right.

    1 X 200 moderate 3:00
    1 X 100 easy 2:00
    2 X 50 @ 100% 1:30
    Three rounds.
    IM'ers: Round 1 50's fly, round 2 back, round 3 breast.

    1 X 200 kick 4:20
    4 X 75 kick 1:40

    1 X 200 free 3:00 2:50 2:45
    1 X 200 IM 3:30 3:20 -
    Three rounds. Round 1 intervals left, round 2 middle, round 3 right.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  20. Today's workout was tough

    This morning I swam at Riverbank with a couple of swim buddies. Here’s what I did:

    800 lcm warmup (400 S, 200 K, 200 P)

    The Gauss Set (aka No Rest for the Weary)
    100 IM, 800 FR [12:04 (6:05, 5:59)]
    200 IM, 700 FR [10:27]
    300 IM, 600 FR [8:55]
    400 IM, 500 FR [7:27]
    500 IM
    [The original set was a little longer, with each round adding up to 1000 rather than 900m--I cut a 100 from each of the FR swims to keep up with my lanemates’ intervals. My goals were to 6-beat kick on every other length of FR, and keep my times under 1:30 pace. I did pretty well on the kicking; I missed my time goal on the first swim because I went out a bit too pokey, but then settled into a good pace. I was getting about 1:00 rest after each FR swim, and about 5 seconds after each IM.
    Today's discovery (about kicking): IMs become a little less fun when when your legs are already fatigued from swimming FR.]

    400 pull warmdown