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  1. A Day For 50s

    by , December 3rd, 2009 at 05:08 PM (A comfort swimmer's guide to easy swimming)

    SCY, Solo

    400 swim free, work walls
    swim 6 x 50 free on :55, count strokes
    (was hitting these around 40 with 16 down and 17 back)
    400 pull free, work walls
    (did most of this breathing on 3with 14 spl)
    swim 6 x 50 on 1:00 descend 1-3 (free) and 4-6 (back)
    (free at 40-37-35 back at 45-42-38)

    6 sets of 4x50:
    set 1 on :50 free, count strokes and work on tricep extension
    (16 down, 17 back times around 38-40)

    set 2 on 1:00 back, 8 SDK off each wall, count strokes and keep the stroke long
    (times 43-45, strokes at 12-13 to flags)

    set 3 on 1:10 kick choice fast
    (did #1-2 flutter with board, 52-53; #3 flutter on back, 56; #4 dolphin on back, 57)

    the last 3 sets are from mid-pool, 2-turn 50s
    set 4 on :55 free, work on long pushoffs with 6-8 SDK off each wall

    set 5 on 1:00 back, count strokes, and try to reduce the last 2 50s by 1 stroke by taking 2 more SDK
    (was getting 13 then 12 to the flags on these)

    set 6 on 1:00 choice, fast off walls, making sure not to breathe the first stroke cycle on top of the water.
    (Since I already take 2 strokes before breathing, I added 1 more stroke before breathing on this set)

    swim down 200
    Total: 2800 yards
  2. Colonies Zones--my Day 1 preview

    Colonies Zones is two days away. Hereís what Iím swimming on Saturday, with times estimated from the meet timeline. After my last meet, I decided to simplify my keys for each race to 1 or 2 things, as having too much to think about seemed to make me worried rather than focused.

    200 Breast (10:13 am)
    I remember the walls of this pool being a little slippery at the top when set up for SCM; I think thereís a metal section that makes counting on getting any torque from your hands on open turns a little iffy. Iíve been concentrating on using my momentum into the wall to help with the rotation on my turns, so I want to make sure I have some momentum on my turns to work with, rather than gliding into the wall (which is always a temptation for meógliding is fun, and less work than swimming).
    Race keys: watch hands on recovery; accelerate into walls

    50 Back (10:36 am)
    I went 35.7 at the last meet; Iíd like to beat that here. Sub-35 would be even better.
    Race keys: kick, aggressive turn

    50 Breast (11:56 am)
    I swam 40.2 back in May of this year. Can I beat that?
    Race keys: fast feet, fast hands
    (Fun factoid: The other 9 swimmers in my heat all have identical seed times of 40.0. If I had just rounded my seed time down, we could have matched ten across. Isn't there a prize for that, like at slot machines?)

    100 IM (12:49 pm)
    I want to swim this with more even splits than I ended up with last time (36.4, 41.9).
    Race keys: Controlled and calm on FL, accelerate into turns

    400 IM (3:05 pm)
    Race key: Swim with joy!

    I might also swim the 400 medley relay right before the 200 BR, and a 200 FR relay between the two IMs. I probably wonít know about relays until meet warmups.

    Looking over the heat sheets, I see lots of familiar names, plus a couple of swimmers who were once area-meet stalwarts but whom I havenít seen for a few years. Iím really excited that theyíre back, and am looking forward to seeing lots of superfast swims during the downtime between my events.

    I skipped swimming today and went to the NY Philís open rehearsal instead (Esa-Pekka Salonen is in town for a guest-conducting gig). Swimming was on my mind, though, because as the orchestra went through their warm-up and tuning routine I was imagining that sweet moment at the beginning of meets when all the chaos and crowdedness of the warmup pool gets transformed into the order and beauty of the meet itself. It would be cool to do a time-lapse video of the beginning of a meet, from course set-up to warmup through the first heats, and set that to a score of an orchestral warmup and tuning and opening of a symphony. Or maybe that would be the swim-geekiest thing in the world, but it makes me happy imagining it!

    Updated December 3rd, 2009 at 03:38 PM by swimsuit addict

  3. Comments on my Events at Long Beach

    by , December 3rd, 2009 at 11:11 AM (Ande's Swimming Blog)
    Comments on my Events at Long Beach

    BLOG entry about my 2008 SPMA Short Course Meters Championships Results

    [ame=""]Sunday Dec 2, 2007 Blog[/ame]

    [ame=""]Saturday, Dec 1, 2007 blog[/ame]


    03. 03:20 PM Men’s 200 m Individual Medley
    NR: 2:13.42 Glenn D Mills 06-22-08
    WR: 2:10.49 02/15/2009 JPN TAIHEI SAKA
    Entered 2:14 right next to Todd
    FL: easy speed 6 SDKs breathe every stroke, save legs when swimming
    BK: 4 or 5 SDKs easy speed, save legs breathe often, hit on left arm for BK to br turn
    BR: great push offs, streamline GLIDE, far pull outs, wide pull, fast insweep, great kick
    FR: 4 SDKs, 6 beat kick, bring it home fast
    went 2:14.16 in 2008
    splits 29.10 34.93 38.82 31.31
    went too easy on BK, let up on FR, need to blast legs the whole way

    08. 05:50 PM 800 m Freestyle Relay
    swimming with Todd, Mike Varozza & Tyler. Goals are to split it well, swim a good time and not be the slowest guy on the relay
    went 2:06 LCM, haven't swum the 200 fr SCM in years, went 1:48 SCY in practice
    NR 8:05.09 VENTURA COUNTY Mike Shaffer, Don Smith, Tim Hedrick, Jim Mcconica 12-09-01


    12. 11:51 AM Men’s 50 m Butterfly
    WR & NR: 25.82 Paul Smith 12-02-07
    Went 25.99 in 2008

    13. 12:45 PM 400m Freestyle Relay
    swimming with Todd, Mike Varozza & Tyler. (160 - 199)
    hope to swim a decent time, went 54.5 last year, hope to split it well & really bring it home
    NR: 3:39.80 GOLD COAST MASTERS Jim W Harper, Jonathan B Olsen, Sean P Frampton, Luis E Comulada 06-22-08
    ave 54.95

    15. 01:23 PM Men’s 100 m Backstroke
    went 58.89 in 2008, went 59.7 in san Antonio
    plan to take 10 SDKs off each wall
    NR & WR 58.33 Chris L Stevenson 03-21-09
    (chris should knock this way down, think he was 55.90 last year)

    20. 03:18 PM 200 m Medley Relay
    swimming with David Van Dam, Max & David Guthrie in 200 - 239 age group
    leading off back stroke,
    went 27.20 in 2008 & 27.5 in san antonio 2 weeks ago
    NR 1:53.92 NORTH CAROLINA Jonathan Klein, Jon Blank, Timothy Lehman, Robert Schmitz 03-24-07

    22. 04:11 PM Men’s 50 m Freestyle
    went 24.18 in 2008
    great start, 7 SDKs great turn 6 SDKs, great touch
    NR 24.18 Anders M Rasmussen 11-15-08


    26. 12:12 PM Men’s 100 m Butterfly
    don't have a SCM time in this event
    went 59.40 LCM in 2009 & 51.80 SCY
    hope to be smooth & have fast turns & a good touch
    8 to 10 SDKs off each wall
    NR & WR: 57.17 Paul Carter 12-14-03
    Chris Stevenson will easily break this record

    29. 01:30 PM 400m Medley Relay
    with Todd, Mike & Tyler
    I'm swimming back, split 59.1 last year & hope to go faster this year
    plan to take 10 SDKs off each wall
    NR 3:50.93 LONGHORN AQUATICS Anders M Rasmussen, Todd A Bartee, Tyler J Blessing, Mike J Varozza 11-15-08

    37. 04:56 PM Men’s 100 m Individual Medley
    Take it out fast & bring it home, use SDKs
    breathe more, split br & fr faster than I did at San Antonio
    NR & WR 1:00.14 Anders Rasmussen

    38. 05:45 PM 200 m Freestyle Relay
    with Todd, Mike & Tyler
    hope to split better than last year 23.9
    NR: 1:35.44 LONGHORN AQUATICS Tyler J Blessing, Mike J Varozza, Anders M Rasmussen, Maxwell B Stinchcombe 11-16-08
    WR: 1:33.91 FIN LAHDEN KALEVA 03/28/2009
    ave 23.47

    Updated December 3rd, 2009 at 01:05 PM by ande

  4. Thursday Dec 3rd, 2009

    by , December 3rd, 2009 at 10:28 AM (Ande's Swimming Blog)
    Thursday Dec 3rd, 2009

    Leave today for the 2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009
    Long Beach, CA


    03. 03:20 PM Menís 200 m Individual Medley
    08. 05:50 PM 800 m Freestyle Relay

    12. 11:51 AM Menís 50 m Butterfly
    13. 12:45 PM 400m Freestyle Relay
    15. 01:23 PM Menís 100 m Backstroke
    20. 03:18 PM 200 m Medley Relay
    22. 04:11 PM Menís 50 m Freestyle

    26. 12:12 PM Menís 100 m Butterfly
    29. 01:30 PM 400m Medley Relay
    37. 04:56 PM Menís 100 m Individual Medley
    38. 05:45 PM 200 m Freestyle Relay


    6:30 - 8:00
    Whitney coached
    SCY UT Swim Center
    Main pool CENTER COURSE
    swam with Tyler, Todd, jon, & mike
    beside amy & brandon

    wore briefs

    100 fr

    6 x 50 fr on :55 5 SDKs off each wall
    6 x 50 fr on 1:05 5 SDKs off each wall

    50 br easy speed

    100 easy

    50 fl easy speed
    from coaches go
    whitney timed
    went 25.8

    100 easy

    50 bk easy speed
    from coaches go
    whitney timed
    went 26.6

    100 easy

    25 br easy speed
    from bk stroke touch (back to breast)
    whitney timed
    went 15.8

    100 easy

    25 fr fast
    from coaches go
    whitney timed
    went 9.8

    50 easy
    Swim Workouts
  5. Another Easier Day

    by , December 3rd, 2009 at 07:57 AM (Mixing it up this year)
    Meet on Saturday and no practice tomorrow so I decided to have this as a 3 day taper.

    10x100@1:45 Free
    5x100@1:30 Free kick w/fins
    5x100@1:30 Fly kick w/fins
    5x100@1:45 Free w/snorkle work on head position and concentrate on arm pull
    5x50@1:00 Free w/snorkle work on distance per stroke
    5x50@1:00 Free Easy

    Total 3000 yards

    so anyway.......
    i just got out of benedictine hospital where i spent the night in the sleep study ward. for those not familiar: they hook up a bunch of tubes and electrodes that measure everything from nose breathing, mouth breathing, ekg, brain waves, and movement. they shaved a couple of spots on my legs and chest, so i guess i'll be buzzing down, so as not to look like a mangy freak at zones (thats my story).

    it was somewhat difficult to "act natural" while tethered to this strange manifold by all those wires and it certainly restricted my usual night time routine of tossing, turning, and sleep-boxing, but i did wake up with a headache (the norm for me... about 70% of the time, but it goes away usually within 30 minutes of being awake)

    i'm curious to see what the results have to say.

    i've got this crap in my hair that they used to stick the electrodes to my head... i guess today i'm a morning shower person.
  7. Weight room workout

    by , December 3rd, 2009 at 12:05 AM (Elise's Fitness Fun)
    Hit the weight room for the second time this week (I'm on a roll!). Here is my workout:

    Bench press: 65 x 12, 75 x 10, 85 x 8

    Lat pull-downs: 90 x 12, 110 x 10, 130 x 8

    Alt. hammer curls: 2 sets of 15 x 10

    Tricep pull-downs: 2 sets of 40 x 10


    2 sets of 25 crunches with 10 lb. med ball
    1 set o 100 bicycles
    1 set of 25 back extensions
    1 set of 25 leg raises

    Run on treadmill: 1 mile of HIIT - 2 minutes easy/1 minute hard - got progressively faster with each 1 minute of hard running.

    Hip adduction: 110 x 12, 130 x 10, 150 x 8
    Hip abduction: 100 x 12, 120 x 10, 130 x 8
  8. Getting set for SCM Zones

    The heat sheets and timeline for the Colonies Zone SCM meet this weekend is online at the Metro LMSC website. It looks like, even the meet is two days, my meet will be very short.

    I'm only going to the Sunday session and, according to the timeline, all my events will be over by 12 noon. So I won't have to sit there all day watching people older than me swim faster than me -- unless, of course, I really want to. Since warm up starts at 9 AM, my meet will be about three hours long.

    Back when I was still on a team, I would stay and watch my teammates. But now I don't have teammates (I'm registered with an umbrellla club, but that's not the same -- it's really swimming unattached.) I can still stay and watch my friends, though.

    Anyway, I'll report back after the meet.
  9. Lots of 25s today

    by , December 2nd, 2009 at 09:10 PM (A comfort swimmer's guide to easy swimming)

    SCY, Solo

    600 swim, mix strokes
    (did 200 free/200back/200 free)
    300 IM drill
    (k/d/s by 25 for each stroke)
    200 pull choice
    (free w/p&b at 14 spl)
    100 swim backstroke
    kick 6 x 50 w/10 sec. rest, 2nd 25 fast
    (did 3 free w/board, 3 dolphin on back)

    swim 4x around:
    6 x 25 on 40: odds build, evens FAST
    Do one round of each stroke.
    (did all of these without a break after each round of 6)

    swim down 200

    Total: 2300 yards
  10. Mid week practice

    by , December 2nd, 2009 at 06:07 PM (My Passion)
    Today started off with 5 X 2:00 kicks while holding the wall - blah - kicking like this is painfull

    Then we proceded with
    1X200 free
    5X100 free sprints (I missed one set whil huffing my inhailer)
    1X200 Free
    10 X 50 alternating free and breast sprints
    1X200 free cool down

    low yardage today, but high speed made it feel like more.

    Tonight I go for a sleep study to see why I am always tired lately. I have cut way down on my workouts (except for swimmong) and I sleep anytime I can. Mr. Swim4me says he does not hear my breathing stop at night, but I do snore enough for him to have to wear earplugs when he can't wake me up enough for me to stop snoring. I'm a little anxious about the experience, but as tired as I am right now, sleeping should still not be a problem, even with all those wires hooked up to me.

    Happy swimming!
    Swim Workouts
  11. Z-Z-Z-Z-Z, Wed., Dec.2

    by , December 2nd, 2009 at 04:21 PM (The FAF AFAP Digest)

    Warm up:

    600 variety

    Aerobic/Hypoxic Work:

    3 x (3 x 100) @ 2:00
    drill, kick, swim doing fly, back, evil

    I attempted to kick a 100 evil on my back to work on keeping my knees close together. Pathetic! I could move faster doing a front scull with pinky fingers only ...

    20 x 25 @ :35 w/SSLSs
    4 belly
    4 let side
    4 right side
    4 back
    4 twirling

    50 EZ

    Speed Work:

    1 x 100 back, broken at 50, 15 seconds rest, with SSLSs

    1st 50 = 24.5ish
    2nd 50 = 26ish

    250 EZ

    4 x (25 AFAP free + 50 EZ), trying to keep head down and very still

    6 x 25 fast evil pullouts, cruise to wall

    The purpose of this is to spend as much time as humanly possible underwater riding the glide so that I avoid the need to evil kick very much in my 50 evil. Why on earth can't we just dolphin kick instead?

    100 EZ

    Total: 2950

    Tried to go in the hottub, but it wasn't very hot.


    Went to ART for the first time since July. Really need to go in for more maintenance here and there. He worked over my shoulder and tight calves.

    We discussed various nutritional issues. I told him I was having some digestive issues recently and had given up whey protein. He still thinks that whey is superior to hemp protein for lean muscle (though apparently hemp is better if cholesterol is an issue). But it has to be high quality isolate with no concentrate. He wonders whether my reaction to whey as well as some sore throats and hives I've had recently indicate a food allergy, possibly a gluten allergy or lactate intolerance. Sigh. So I need to get tested. Jeez, it seems like, as a adult, I'm allergic to everything on the earth practically.

    On a good note, he was thrilled with my good cholesterol reading of 71. Stunned when he heard Mr. Fort's was 79.

    He's a fan of probiotics too. He noted that many of his elite endurance athletes use a combo of probiotics and digestive enzymes.

    Triathlons for Teens?

    My son is hatching a plot with a CC friend to compete in an ironman tri next late summer/fall. Seems like a bad idea to me. His friend is the son of an ultra runner and is gung ho. It's the running I worry about. Seems like a lot of stress on the joints. He's done a sprint and international tri before when younger. I might agree to let him to a half iron. He could do the B2B with us. Any thoughts?

    Other Commentary:

    The first "I'm really getting sick of tapering" thought popped into my head today. The workouts was so dull. I can tell next week is going to be dreadful no matter how much cyber shopping I get done.
    Swim Workouts
  12. Wednesday Dec 2nd, 2009

    by , December 2nd, 2009 at 03:41 PM (Ande's Swimming Blog)
    Wednesday Dec 2nd, 2009

    Skipped AM practice to sleep in woke up at 7:30 instead of 4:30

    Leave tomorrow for the 2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009
    Long Beach, CA

    Events / Time Line

    03. 03:20 PM Menís 200 m Individual Medley
    08. 05:50 PM 800 m Freestyle Relay

    12. 11:51 AM Menís 50 m Butterfly
    13. 12:45 PM 400m Freestyle Relay
    15. 01:23 PM Menís 100 m Backstroke
    20. 03:18 PM 200 m Medley Relay
    22. 04:11 PM Menís 50 m Freestyle

    26. 12:12 PM Menís 100 m Butterfly
    29. 01:30 PM 400m Medley Relay
    37. 04:56 PM Menís 100 m Individual Medley
    38. 05:45 PM 200 m Freestyle Relay


    noon - 1:15
    Mary coached
    SCY UT Swim Center
    Main pool CENTER COURSE
    swam with Tyler, max, jon, larry, marcio, & David

    12 x 50 on :50 to 1:10
    4 or more SDKs off each wall

    8 x 50's on 1:30 to 2:00
    4 or more SDKs off each wall
    held 29's - 31's

    100 easy

    25 fl easy speed

    25 easy
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 Workout -12/04/09 -SCY

    by , December 2nd, 2009 at 02:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 200 3:30
    4 X 150 2:30
    1 X 200 3:00
    4 X 100 1:30

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    6 X 50 kick 1:05

    1 X 400 Free *loosen*

    4 X 100 *descend 1-4* free
    1 X 100 easy free 2:00
    Three times through.
    Intervals: Round 1 1:30
    Round 2 1:25
    Round 3 1:20

    1 X 400 IM *transition*

    4 X 25 fast :30
    1 X 25 easy free 1:00
    Four rounds. Round 1:fly Round 2: back Round 3: breast Round 4: 1 of each.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 Workout -12/03/09 -SCY

    by , December 2nd, 2009 at 02:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 descend 1-4 :50 :45
    Swim it three times. Round 1 intervals left, rounds 2&3 right.

    3 X 100 kick 2:15
    6 X 50 kick 1:05
    Descend 50's 1-3/4-6

    1 X 100 easy 2:00
    3 X 50 fast 1:15
    Choice. Swim it 4 times through.

    1 X 150 free
    1 X 200 free
    The interval is 2:30 for both swims.
    Swim it 4 times through, focusing on a fast 200 in each round.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  15. Easy LC swim

    I got up early enough for the 6:30-8:25 open LCM swim at Riverbank State Park, and was rewarded with a beautiful view of the moon setting over the Hudson (well, at least over New Jersey, on the other side of the Hudson) as I walked from the train to the pool.

    I swam on my own, and here's what I did:

    1000 warmup

    4 x 50 build, keeping it easy and light, on rest as long as I wanted to make it

    4 x (20 fast, 30 easy), also on long rest

    a few turns and breakouts

    400 dreamy warmdown (200 easy FR/underwater + 200 upside-down IM)

    I don't have tons of experience with tapering--in fact, I probably know less about what I'm supposed to be doing than anyone reading this--but one thing I try to do as I'm approaching the meet is to create a real hunger in my body for going fast. This means I never quite swim any of my complete races--even 50s--at race pace. I'll practice pieces of them at full speed, so that I'm confident that I can do them in competition, but I like postponing the excitement of putting everything together until the actual meet day.

    This is especially true of getting times for race-length swims in the week or two before meets. If I have numbers, I just worry about them. Does a fast time mean that I'll go fast at the meet, or that I'm peaking too soon? Does a slow time mean I need to change things up in the way I'm approaching things, or that I'm at an awkward time in my taper? I guess if I had a long history of taper times to compare things too this might be useful, but I don't, and even if I did if would probably find even more ways to obsess over the numbers. As it is, if I'm swimming a specific distance for time during my taper I'll often ease up on the last stroke or two (I do practice hard finishes--just not on the same swim). Doing that provides an openness for imagining potential swims at the meet--"And if I just add in a fast finish, I might really swim a hot time"--rather than somehow delimiting the possibilities with hard numbers.

    So that is one game I play with myself during taper. Somehow I don't think this is how the pros approach it, though.

    In any case, I'll get to see how this whole adventure turns out this weekend at Colonies Zones. Heat sheets are up!
  16. Learning to use the snorkle

    by , December 2nd, 2009 at 07:40 AM (Mixing it up this year)
    An easy day today. What fun trying to learn how to use the snorkle. Especially how to do a flip turn and not SUCK H2O! Took a few attempts before I got the hang of it but I did use the nose plug that came with it and it helped.

    10x100@1:45 Free
    500 Free/Fly kick w/fins
    5x100 Free no interval here just long enough to recover from any gagging that might have occured from using the snorkle
    5x100@:10 Rest Free with snorkle felt better by now
    4x50@1:00 Fly w/fins held 42's
    50 Butterfrog just to see how I could do on this, went 45 this was incase on the 200 Fly someone decides to use butterfrog on the last 50 and blow past me I can fight them off
    250 Free Easy

    Total 3000 yards

    alright, the psyche sheets are up for SCM zones. i've entered only one event... the 1500 which goes off saturday afternoon. it looks like i will be joined by muppet, tjrpatt, and my good friend steve in my heat! a bunch of folks i know have pretty slow times entered (for what i think they are capable of)... personally, since i've only swum the 1500 once about 5 years ago, i used my 1650 split for my 3000yd postal. i don't know how that will play out. i've got a brand spankin new fast skin (i think its a first generation) that has about 200 yds on it...... i just might.......

    i'm wishing i wasn't carrying that extra 10lbs that i labored so hard to gain into this weekend, but since i'm going down state, i'll go for the sunday swim with cbbows (water in the high 40's) so my extra baggage won't be carried in vain.

    what is a good 1650 - 1500 conversion?
  18. Fly workout

    by , December 1st, 2009 at 08:22 PM (Elise's Fitness Fun)
    Am one day late posting this, but had a busy day yesterday and today. Did not work out today because I stayed up pretty late last night. Anyway, here is the workout:

    100 warm-up (late)

    8 x 75 free DPS on 1:15

    2 rounds of the following:

    4 x 75 progressive fly on 1:05
    4 x 75 fly kick with fins on 1:05
    5 x 100 progressive fly on 1:30
    5 x 100 free on 1:30

    200 easy free after each round

    10 x 50 free kick on side on 1:15

    6 x 25 AFAP - odds all-out from a dive, evens are easy - did free, fly, back

    100 easy

    4900 yards

    Notes on workout:

    1. On 100s fly, on #s 3, 4, 5, - did 3 rt/3 lt/3 full
    2. On second round, used fins on the 100s.
  19. Tuesday, 12/1/09

    by , December 1st, 2009 at 07:09 PM (A comfort swimmer's guide to easy swimming)
    My pool will close for a month after this coming Saturday.

    I'll have to try to stay in shape by spinning and running.

    SCY, Solo

    My stroke has become very sloppy lately so I am focusing on stroke length. My DPS and SPL have really suffered since I quit focusing on it.

    400 swim free
    (with the exception on 1 or 2 lengths, kept this at 15-16 SPL)
    200 kick choice
    (rev IM order, used board for free and breast)
    4 x 100 w/10 sec. rest alt. drill/swim choice
    (did odds free, evens back. swam as 50 w/fist, 50 regular swim. Again focus was on stroke count.)
    200 kick choice (no board)
    (on back, alternate flutter/dolphin by 50)

    pull 4 x 250 free w/15 sec. rest, breathe on 3. Do with paddles and buoy.
    (times were around 3:30-40. Held 14 SPL through the set)

    swim 4 x 100 back on 2:00: 8-10 SDK off each wall, and keep the stroke as long as possible.
    (Did these at 1:30, with SDK at 10 on starting length, 8 on the rest. Stroke count 12-13 to the flags)

    swim 4 x 50 back on 1:15, descend 1-4 to FAST; work on deep catch and finishing the stroke while rotating shoulders and hips.
    (Kept losing track of my count here, but I think it was 14-15 to the flags, Times were 40->36.)

    swim down 200
  20. Tuesday Dryland

    by , December 1st, 2009 at 06:10 PM (My Passion)
    Today I got to the gym at 5:10 and got on a treadmill for a 35 minute run flat/hill walk. I covered almost 3 miles. Then to the weight machines where I did most of the arm and leg machines Ė alternating them so as not to overwork anything. I lifted heavy and only did 10 Ė 12 reps (stopped when I could not do another lift). With 20 minutes left, I stretched with Yoga poses and headed for the shower. Tomorrow is swimming Ė I really am a fish out of water when I do not swim. Happy Swimming -