12/03/09 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
Colonies Zones is two days away. Here’s what I’m 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 there’s a metal section that makes counting on getting any torque from your hands on open turns a little iffy. I’ve 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 me—gliding 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; I’d 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 won’t 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 haven’t seen for a few years. I’m really excited that they’re 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 Phil’s 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
Comments on my Events at Long Beach 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] Friday 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 Saturday 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) LEADING OFF 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 Sunday 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 JANNE VIRTANEN TERO MATKANIEMI ARI AILIO TOMMY RUNDGREN ave 23.47
Updated December 3rd, 2009 at 01:05 PM by ande
Thursday Dec 3rd, 2009 Leave today for the 2009 SPMA Short Course Meters Championships December 4th - 6th, 2009 Long Beach, CA Events Friday 03. 03:20 PM Men’s 200 m Individual Medley 08. 05:50 PM 800 m Freestyle Relay Saturday 12. 11:51 AM Men’s 50 m Butterfly 13. 12:45 PM 400m Freestyle Relay 15. 01:23 PM Men’s 100 m Backstroke 20. 03:18 PM 200 m Medley Relay 22. 04:11 PM Men’s 50 m Freestyle Sunday 26. 12:12 PM Men’s 100 m Butterfly 29. 01:30 PM 400m Medley Relay 37. 04:56 PM Men’s 100 m Individual Medley 38. 05:45 PM 200 m Freestyle Relay TODAYS SWIM PRACTICE 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 WARM UP 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
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.
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 Core: 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
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.
12/2/09 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
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/SCY/Solo: 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. ART: 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.
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 Friday 03. 03:20 PM Men’s 200 m Individual Medley 08. 05:50 PM 800 m Freestyle Relay Saturday 12. 11:51 AM Men’s 50 m Butterfly 13. 12:45 PM 400m Freestyle Relay 15. 01:23 PM Men’s 100 m Backstroke 20. 03:18 PM 200 m Medley Relay 22. 04:11 PM Men’s 50 m Freestyle Sunday 26. 12:12 PM Men’s 100 m Butterfly 29. 01:30 PM 400m Medley Relay 37. 04:56 PM Men’s 100 m Individual Medley 38. 05:45 PM 200 m Freestyle Relay TODAYS SWIM PRACTICE noon - 1:15 Mary coached SCY UT Swim Center Main pool CENTER COURSE swam with Tyler, max, jon, larry, marcio, & David WARM UP 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
SCY 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 5100Y
SCY 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 5000Y
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!
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?
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.
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 -- 3000
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 – alternating them so as not to overwork anything. I lifted heavy and only did 10 – 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 – I really am a fish out of water when I do not swim. Happy Swimming -
Recent Comments
