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  1. Yeah Friday

    by , November 13th, 2009 at 07:50 PM (My Passion)
    5 am practice this morning. Swaim with Karen. There was a fast guy I had never seen before next to me in the other lane. Another guy I had never seen before, who was walking with the coach and carrying a cooler, came up to me and told me about this drink he wanted me to try, I cannot remember the name, The coach was telling him about my athletic adventures, so I guess that is why he picked me. The drink is suppossed to be a super-oxygenated water, I asked him some questions, to see why he was asking me to try it, and he said he sold it, but that was about it. I cannot remember the name of the drink, and it made me nauseous , so I stopped drinking it and went back to my water. The guy left before I could tell him it did not work. (it was suppossed to enhance performance)

    Workout:
    800 free warm-up
    8X100 free on 2:00 (a little too much rest, but since the dring made me nauseous and my asthma was kicking in, I took it)
    1X200 free
    10X25 hypoxic (1:5, 1-:9, 1:7) on :40 (good rest with my asthma)
    1X400 free
    2X100 with pull buoy - right arm/left arm pull alternate every 25 yds
    150 slow kick with board

    Practice tomorrow at 6 am - get to sleep in on Saturdays . Then to marathon expo and then Austin to see duaghter and attend baby shower (not for daughter ). We will get home late and then have to get up real early for hubby's marthon - he's only running half this year cause his sciatic nerve has really been hurting him - but he still runs . I point out the I have never been injured while swimming, but he just does not get it.
    With all that going on and my mom's big dog to babysit, busy, busy weekend.

    Updated November 13th, 2009 at 08:03 PM by swim4me

    Categories
    Swim Workouts
  2. Getting it all in!

    by , November 13th, 2009 at 07:24 PM (Elise's Fitness Fun)
    My computer went down Wednesday, so haven't been able to blog much. Right now, I'm using my husband's computer at work until I get a new computer, so I may be sporadic for the next week.

    On Wednesday afternoon, I did weights as follows:

    Bench press: bar x 5, 2 sets of 75 x 15
    Lat pulldown: 90 x 5, 120 x 10, 130 x 8, 140 x 6
    Triceps pulldown: 2 sets of 40 x 15
    Alt. hammer curls: 2 sets of 15 x 15
    Push-ups with bosu ball: 1 set of 15
    Bicycles: 1 set of 100

    Thursday morning, I woke up at 4:00 a.m. and could not go back to sleep. Decided to get up and go to the 5:15 spin class. Great class! Pretty tough intervals. The class lasted for 45 minutes. Followed the class up with a 1 mile run on treadmill at 8:32

    Today, hit the pool and did the following workout:

    200 warm-up

    Broken 400 I.M. - 10 seconds rest at each 25

    8 x 200 choice on 3:30 - did dolphin kick with no fins on first 4 and did free on second 4.

    6 x (35 underwater, 65 easy) with fins - 1 minute rest

    10 x 25 on :30 - did mostly free (After doing #1 and #3 fly, I realized that I was dead from all the working out this week.)

    300 pull

    3350 yards

    Updated November 13th, 2009 at 08:00 PM by elise526

    Categories
    Uncategorized
  3. Friday, Nov. 13

    by , November 13th, 2009 at 05:02 PM (The FAF AFAP Digest)
    AM: Hot Yoga

    Made it through another Africa hot class. I think Insel keeps the temperature higher than the other instructors. I was melting by the end. But I was a rock star on the standing boat pose finally. (That's my fav standing pose.) Afterward, I was slightly nauseous, probably just dehydrated.

    More info on hot yoga:

    http://seattletimes.nwsource.com/htm...59_kell29.html

    http://www.hot-yoga.net/news/


    PM Massage:

    Got a deep tissue massage this afternoon. I was really pummeled and feel dead at the moment. I'd love to hibernate in front of a fire on this cold rainy day. Maybe later tonight. The massage therapist noted that it's a great idea to do hot yoga before a massage b/c it makes you very pliable.


    I'm still planning on taking tomorrow off and sleeping in.
    Categories
    Yoga
  4. FAST FRI Nov 13th, 2009 DOUBLE

    by , November 13th, 2009 at 03:14 PM (Ande's Swimming Blog)
    FAST FRI Nov 13th, 2009 DOUBLE

    TODAYS SWIM PRACTICE

    FOUR OR MORE SDKs off EVERY wall

    SCY
    NOON - 1:15
    TYLER coached
    dove in on time
    swam with David VD,
    TSC main pool

    WORE new B70 with rip

    Warm Up
    go 900

    MAIN SET

    25 belly SDK
    roll start off blocks
    Tyler timed
    went 10.2


    100 easy

    100 fr fast
    racing start off blocks (from coaches go)
    Tyler timed
    went 50.1

    out in 23 low & died
    had little left

    200 easy

    rested 25 minutes

    200 fr fast
    Tyler timed
    cruised first 125 worked 75
    out in 54
    went 1:51.5


    200 easy

    25 SDK fast
    Tyler timed
    roll start
    dove in rolled over & kicked on back
    went 9.5
    that is my lifetime best 25 SDK



    MEETS:

    Saturday, November 21 & Sunday 22, 2009
    University of the Incarnate Word (SCM) Masters Meet

    7 Days till San Antonio

    December 4th - 6th, 2009
    2009 SPMA Short Course Meters Championships at
    Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm

    20 Days till Long Beach
    Categories
    Swim Workouts
  5. Very easy swim today

    by , November 13th, 2009 at 12:22 PM (A comfort swimmer's guide to easy swimming)
    11/13/09

    Very light workout today. Just enough to get warm and loose.

    SCY, Solo

    Swim 300 free & back
    Kick 200 on back alt dolphin/flutter by 50
    Drill 6 x 50 drill, 2 each fly-back-free

    4 x 50 back build on 1:15... build to fast
    (these were around 37-38)

    200 easy

    4 x 25 fast choice from blocks, walk back
    (1 & 3 back, around :16, 2 fly :14, 4 free 13)

    swim down 600 easy free and back

    Total: 1900 yards
    Categories
    Uncategorized
  6. FAST FRI Nov 13th, 2009 22.9 50 fl

    by , November 13th, 2009 at 12:10 PM (Ande's Swimming Blog)
    FAST FRI Nov 13th, 2009

    TODAYS SWIM PRACTICE

    FOUR OR MORE SDKs off EVERY wall

    SCY
    5:30 - 6:30
    Whitney coached
    dove in on time
    swam with mike, todd, tyler, doug jon & larry
    TSC main pool & diving well

    WORE new B70 with rip

    Warm Up
    go 900

    MAIN SET

    50 FL fast off blocks
    from coaches go
    mike V timed
    went 22.9


    100 easy

    100 fr fast off blocks
    from coaches go
    whitney timed
    went 49

    got smoked by mike varozza who swam 2 lanes over from me, he went 45 for a 100 free, wearing his new B70, I gave up some, when I saw how far ahead of me he was at the 25

    200 easy

    200 fast
    dove in
    right eye goggle flooded
    just cruised it
    whitney timed
    went 1:56


    400 easy

    thinking about coming back for noon practice to do some more fast swims
    maybe take another crack at the 100 & 200


    MEETS:

    Saturday, November 21 & Sunday 22, 2009
    University of the Incarnate Word (SCM) Masters Meet

    7 Days till San Antonio

    December 4th - 6th, 2009
    2009 SPMA Short Course Meters Championships at
    Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm

    20 Days till Long Beach
    Categories
    Swim Workouts
  7. High FLYing fun!

    by , November 13th, 2009 at 08:05 AM (Mixing it up this year)
    Anyone up for some high flying fun? The more I do this the easier it seems to get. At least that is the goal.

    10x100@2:00 Free long and loose
    500 Free kick w/fins
    500 Fly w/fins for time 8:56
    500 Fly kick w/fins varying the position side, back, front
    2x400@7:00 Free w/paddles & bouy

    Total 3300 meters
    Categories
    Uncategorized
  8. My Lonely Blog

    by , November 12th, 2009 at 10:31 PM (Chicken's Nuggets)
    [ame="http://www.youtube.com/watch?v=t1sWS5DAlAI&feature=channel"]YouTube- Mel's Blog: Lonely (HBO)[/ame]
    Categories
    Uncategorized
  9. 2nd Blog - I'm on a roll...

    by , November 12th, 2009 at 07:56 PM (My Passion)
    Swimming is my love and passion. As soon as daughter is out of college, and I am able, I am planning on retiring and working with swimmers, coaching, teaching, as long as I am with water and swimming and people who love it as much as I do.

    Fort asked me to mention that I am an FAF Evilstroker. To elaborate, I love breast stroke. I had the league record on my summer league in California at 16. The stroke has changed a lot in the 25 years that I did not swim, but I still love it and think I have gotten the new style down.

    I still love sprints, but this summer's open water exploration has stirred something in me. The best part was the swim from Alcatraz which I was a little aprehensive about doing. However, after coming in 4th in my age group out of 32 (without even trying, I stopped several times to enjoy the view!) and 16 out of all women swimming it and 81 out of men and women swimming with wetsuits - out of around 455 ish - I was more than pleased with the swim - my goal was to not finish 600 out of 600 . I think I will make it an annual event!

    The results from Saturday's 5K were posted. I was not real worried about a good time, just did it for fun, so I went to swim practice at 6:00 am first. The race started at 9:30. It was very warm and very humid. I ended up walking up 3 small hills, and still posted a time of 29.18, not too bad for a old lady non-runner who was not prepared.

    Thursday is a non-swim day , and since I believe I am over my 'time change' tiredness, got up this morning at 4:45 (decided to sleep an extra 15 minutes). Got to the gym about 5:10 and on the stairmill at 5:15. Did 30 minutes at level 8. Heart rate got to 157. I have been able in the past to stay on level 10 for 45 minutes, but I am working back to that after not going to the gym for abut a month.

    After stairmill I did weights--high weights, low reps (I did not remember the number of weights, but guys come behind me and lift with lower weights). I did a lat press down, a leg press, a bicep machine and a tricep machine (it has been a while since I have lifted and I did not note the machine names). After that did an easy stretch and hit the shower.

    Out of the shower at 6:30 and at my desk upstairs at 6:50 (when I braid my hair, no need to dry it) Busy day at work, no lunch break - ate at my desk and left at 4:15. Glad to end the day - not a bad day, just extremely busy - lots of meetings and lots of assignments.

    Hiked with the dog again, two steep hills on 1.5 mile walk (short, but really get HR up ). Right now I am really glad to have done an after-work work-out two days in a row. Today I was thinking about maybe stepping it up and running next week - we'll see.

    Lookinf forward to swimming tomorrow!!

    Updated November 13th, 2009 at 08:06 PM by swim4me

    Categories
    Strength Training and Dryland Workouts
  10. Sarasota Y Sharks Masters 5:30 Workout -11/13/09 -SCY

    by , November 12th, 2009 at 06:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    4 X 100 1:40
    4 X 100 1:35
    4 X 100 1:30

    6 X 50 kick 1:15

    3 X 150 50 free/50 stroke/50 free 2:45

    8 X 25
    odd: build to race finish
    even: blocks, breakout and coast

    400/1500 swimmers:
    8 X 50
    odd: easy, perfect stroke
    even: @race pace

    WARM DOWN: 4 X 50 easy 1:00

    2150/2550Y
    Categories
    Swim Workouts
  11. Core + MF, Thurs., Nov. 12

    by , November 12th, 2009 at 06:19 PM (The FAF AFAP Digest)
    Drylands:

    Did mostly a core routine today. Jimby, if you're reading, this would be a superior workout for you than the 14 nautilus machine route. And there's virtually no crunches.

    broomstick twist, 1 x 25
    good morning darlings, 1 x 50
    bicycles, 1 x 50
    twisting overhead med ball slam (8 lb ball), 2 x 25
    russian twists on incline bench w/25 lb plate, 2 x 25
    kneeling cable crunch, 80 x 2 x 10
    "Nicole" overhead squats, 45 (bar) x 3 x 15. Since I was doing well on these with the bar, I then did: 50 x 1 x 10, 60 x 1 x 10, 70 x 1 x 10. Yay!
    side bends w/45 lb bar, 2 x 15
    lying bicep curls on cable machine, 80 x 2 x 10
    rack push ups, 2 x 25
    rack chins, 3 x 15
    box jumps on 18 inch box, 2 x 10
    forward lunges w/25 lb DBs, 2 x 15
    squat swing & twist w/25 lb plate, 3 x 10

    prone scapular scrunches, 2 x 25
    external and internal rotators, 10 x 2 x 15, each arm
    3 position arm extensions, 3 x 2 x 15

    Didn't stretch, drove to pool.


    Swim/Solo/SCY:

    Since I received my new Finis Shooter MF last night, I was thrilled to take it the pool today. I really disliked my longer Trainer MF and haven't used it much since LC season. I was rather out of practice doing flip turns with it though. I'm quite fond of geek's name for the nose clip: Fortina. I think I need something similar for the MF. Anyway, here's what I did:

    Warm up:

    700 variety

    Hypoxic Kick w/MF:

    4 x (5 x 25 shooter) @ :30
    #1 = belly
    #2 = left side
    #3 = right side
    #4 = back
    #5 = twisting

    50 EZ

    Main set:

    2 x through:

    1 x 100 hypoxic backstroke kick w/MF, 1 breath only at turns (went about 1:00 on these, just cruised)

    200 drill (50 chest press fly + 50 good swimmer free drill + 50 front scull + 50 dolphin breast in grip fin style)

    4 x 50 @ 1:00, good technique
    #1 = fly/back
    #2 = back/breast
    #3 = breast/free
    #4 = free

    50 EZ

    1 x 50 AFAP SDK w/MF
    (went 22 (cramped and missed turn) and 21.5)

    100 EZ

    Total: 2650

    5-10 minutes in hottub

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

    Commentary:

    Didn't feel too bad after yesterday's "Kill the Wolf" VK set. It took me a little while to loosen up at the gym, but then I got going.

    Tomorrow, I plan to do hot yoga in the am and then I was very lucky to snag a 1:30 massage appt. I think I (especially the legs) could use one. Then (I promise Wolfy) to take Saturday off and let my body "adapt."

    Timing of Massage for Taper Meet?

    Does anyone have any thoughts on when is the best timing to get a massage before taper meet? I've heard different things. For example, I've heard deep tissue 10 days out and then swedish massage a few days before. I've heard deep tissue 5 days out. What do people think?

    Sick, sick, sick

    FortSon seems to have relapsed from his seeming piggy flu recovery. He's at the doctor now; I'm worried about pneumonia. Mini Fort seems mostly recovered. She wasn't hit nearly as bad. I'm still waiting for Gillian and me to get hit ... Not sure whether I'd rather get sick and lose a week of training or get sick during taper ... Argh!

    Edit:

    FortSon has bronchitis and suspected "rebound H1N1." Blech. But no pneumonia.

    Taper:

    With my meet on Dec. 12-13, a 3 week taper would start Nov. 21. I'm done with running. And, since the weather is so bloody miserable, I'm not even tempted. I'm going to drop all leg work (plyos, weights) 3 weeks out starting Nov. 21. I'm not precisely sure when to drop upper body weights. I know men would drop them 3 weeks out ... I'm not sure for me. I may taper them during week 3 and then drop them totally the last 2 weeks. I will do yoga during week 3, but then drop it 2 weeks out as well. Then I'll do my usual 2 week plan where I drop intensity and kick volume two weeks out and then drop yardage and intensity some more the final week. Any suggestions are welcome!

    Updated November 13th, 2009 at 04:10 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  12. Fragility, and more fun with graphs

    After I graphed my best age-graded ratings in each event earlier this week, I started thinking about the time span in which I had swum those best-rated swims. Since this rating system is a way of comparing performances at different ages, graphing the number of best ratings achieved each year provides a snapshot of my masters swimming performance trajectory. Hereís how it looks:





    What has kept me back in those years where Iíve recorded zero best performances? Motivation and the other things going on in life both factor in, but flipping the graph gives a pretty good approximation of my degree of injuredness in any given year. Note to self: Stay healthy!

    Of course, thatís easier said than done, and handling injuries intelligently is probably just as important a skill as preventing them in the first place. Iím coping this week with a twingy left arm (a familiar bit of tendonitis, and a pretty minor setback in the scheme of things). Iíve had to modify my practice goals this week to reflect thatóinstead of getting in some fast FR and BK plus a few starts in preparation for my meet next Saturday, my first priority is to get my arm feeling good again. Sometimes, when I have meets looming, I struggle to avoid panicking when everything isnít going right with my body. When that happens, I just have to relax, either take a few days off or focus on the things I can do without pain, and trust that Iíve already put in plenty of good training for my upcoming swims. Since I hadnít quite reached that point last night, so I did go to team practice, and modified the workout by not doing fly and doing only BR for my sprints. Today I will take off, and then will probably swim easily by myself on Friday and see how things stand.
    Categories
    Uncategorized
  13. Wednesday and Thursday November 11th & 12th

    Wednesday:

    Swam on my own since I had the day off. The pool was about 84 degrees. I HATE swimming in warm water. I always swim very slow and feel crappy and naseous.

    Anyway ...

    400 swim
    2 x 200 K
    4 x 75 (50 drill/25 swim) I went fly, free, br, fr

    15 x 100
    3 @ 1:45
    3 @ 1:40
    3 @ 1:35
    3 @ 1:30
    3 @ 1:25

    After the 1st one at 1:25 some lady stopped me to ask if we could share the lane. I haphazardly threw my stuff toward one side of the lane and missed the send off a bit. This was miserable with the water temps.

    4 x 100 kick (I did it as a broken 400 IM kick with zoomers and went fly, back, free then ditched the fins and did breast)

    4 x 50 ez on 1:00



    Thursday Morning swim with team:

    200 kick
    200 pull
    100 back (it was a 200 but I hate back so ...
    200 swim
    8 x 50 (1-4 drill (fl, fr, br, fr) 5-8 desc)

    3 x 300 pull desc. on 4:30 (I HATE pulling)
    4 x 100 back (50 drill/50 swim - I hate backstroke)
    3 x 200 free on 3:00 (I skipped these to do the set of 100s)
    2 x 100 on 2:00 FAST (I will not write my times down as they are utterly embarrassingly slow and pathetic)

    200 c/d

    Seeing as this workout was full of pull and back and long swims which are my 3 least favorite things at swim practice.

    Anyway ... pilates tonight and hopefully a bit of cardio though I definitely got cardio in this morning.

    Tomorrow I'm taking off.

    Saturday: swim with team (in theory) and run
    Sunday: hot yoga and run
    Categories
    Uncategorized
  14. Two Days to Swim Meet

    by , November 12th, 2009 at 12:52 PM (A comfort swimmer's guide to easy swimming)
    SCY, solo

    Swim 400 choice
    (did 200 free/200 back)
    kick 200 rev IM order
    200 IM drill
    pull 300 choice
    (did 200 free/100 back)

    swim 6 x 50 on 1:00 back: build to about 85%
    (all were right around 40 or just under)

    swim 8 x 25 on 45 as 2 sets of 4:
    1. fast/easy
    2. easy/fast
    3. build
    4. fast
    (did round 1 free, round 2 back)

    200 easy

    4 x 25 on 1:00 fast choice
    (went fly off blocks, free, back from blocks, free)

    swim down 600 choice
    (alternated free/back by 100's)

    Total: 2500 yards

    Updated November 19th, 2009 at 02:40 PM by poolraat

    Categories
    Uncategorized
  15. Thu Nov 12th, 2009

    by , November 12th, 2009 at 12:32 PM (Ande's Swimming Blog)
    Thu Nov 12th, 2009

    Weights: world gym 5:15 - 5:50
    lat press 6 x 40, 6 x 45, 6 x 50, 5 x 55, 4 x 60
    lat pull 6 x 165, 5 x 205, 4 x 215, 3 x 220
    bench press 6 x 135, 5 x 185, 3 x 205, 2 x 210
    leg press 8 x 180, 6 x 270, 6 x 360, 4 x 450
    Getting stronger

    TODAYS SWIM PRACTICE

    FOUR OR MORE SDKs off EVERY wall

    SCY
    5:30 - 6:30
    Whitney coached
    dove in on time
    swam with jon & paul beside
    todd, tyler, larry ned, & max
    TSC main pool

    WORE briefs

    Warm Up
    assigned 2 x 300, 200, 100
    did HALF

    MAIN SET
    Assigned 3 x 300 fr on 4:00 desc
    did 3 x (3 x 50)

    assigned 25 fl fast, 30 sec rest, 50 fly fast 30 sec rest, 75 fly fast
    did: 25 easy 25 FAST from a dive 10 SDKs 3 strokes went 10 or 11

    Assigned 3 x 300 fr on 4:00 desc
    did 3 x (3 x 50)

    assigned 25 bk fast, 30 sec rest, 50 bk fast 30 sec rest, 75 bk fast
    did: 25 easy 25 FAST from a dive 12 SDKs went 10 or 11

    MEETS:

    Saturday, November 21 & Sunday 22, 2009
    University of the Incarnate Word (SCM) Masters Meet

    8 Days till San Antonio

    December 4th - 6th, 2009
    2009 SPMA Short Course Meters Championships at
    Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm

    21 Days till Long Beach
  16. Challenging myself part II

    by , November 12th, 2009 at 07:24 AM (Mixing it up this year)
    Since Tuesdays main set went so well I decided to build on it today.

    10x100@1:40 Free long and loose held 1:30's

    Main set
    5x100@1:35 Free w/paddles & bouy held 1:25's
    4x100@1:30 Free w/paddles & bouy held 1:25's
    3x100@1:25 Free w/paddles & bouy held 1:20's
    2x100@1:20 Free w/paddles & bouy held 1:15's
    1x100@1:15 Free w/paddles & wicked kick! 1:15

    500 Free kick w/fins Easy
    500 Free w/fins 6 kicks on each side then a stroke
    500 Free every 3rd 25 Back

    Total 4000 yards

    If tomorrow is long course you know what I like to do if I am up to it....F...L...Y........
    Categories
    Uncategorized
  17. Catching Up!

    by , November 11th, 2009 at 09:42 PM (Swimming, Life, and Other Stuff!)
    I've taken a blogging break. I have been lurking and commenting but otherwise on hiatus.

    Swimming has been good lately. I have been doing the Jackie Hirsty Distance workouts (find in the Forum) on Monday/Wednesday solo and swimming with the Nasti Tribe on Tu/TH/Sat/Sun. I've been subbing some backstroke in for freestyle in the JH workouts. I am really starting to like bs but I need to get stronger coming off the walls.

    Last Saturday I needed to swim earlier than Nasti's practice so I trapsed down to the Monon Center to go solo. As I entered the pool I noticed 2 lanes of swimmers (4 or 5 per lane) starting a great looking workout. I started over to lane 1 (empty) and the swimmers called my name out. As it worked out it was a group of friends (ISF mostly) I haven't seen for a while; they invited me to swim with them. It was a great workout! So much better than my normal solo slog. I will probably swim with them this Saturday too; Nasti's lost their pool time this week-end due to a high school meet.

    Tomorrow my school is trying to break the current Guinness World Record we currently have participants claim of. It's "Stack Up" day.
    The goal is to have MORE than 222,568 people Sport Stack in a single day. I will have 740 participants at my school during PE classes.
    The current record is on page 10 in the 2010 Guinness Book of World Records!
    I will try to post some footage of some stacking if I can figure out how to get my flip videos downloaded.
    If you don't know what I'm talking about (and you care) go to Speed Stacking.com and click on any Steve Purganeon sp? video clip....you'll be amazed!
    Categories
    Uncategorized
  18. Caught Up In The Web

    by , November 11th, 2009 at 08:40 PM (Meet Director's Path to Tranquility)
    "Study the past if you would define the future."
    -Confucius

    Raising the Standards
    Again, decisions on this meet were based on my experiences and ideas on swim meets. Another area where a new approach was taken was in the meet web page. Until our first meet, the only meet web pages I saw were for a local meet with a few links given, and for Nationals. Since there was a lot of information I wanted swimmers to have access to (that I seldom had for meets I entered), and since most swimmers had internet access, I wanted to take the meet web page to a new level. I gave our meet its own web page with its own menu of links and created an extravaganza!

    Information from the meet announcement was copied onto the page in the same order so it was easy for swimmers to correlate the two if needed. Leveraging the web, URL's in the meet announcement were replaced with actual hyperlinks on the web page.

    First, the menu contained a link to the entry form, a pdf file, and next, a link to the swimmers' entry status. After entering a meet, I want to know if my entry was received and everything was OK. Our status page lists all swimmers' entries received to date and their status (either OK, or something wrong with their entry.) Past problems included wrong or missing registration card, no tee shirt size given, not enough or too much payment, unsigned release of liability, and entering too many events. Of course the meet director needs to notify the culprits and ask them to make good. The status page also indicates who else is coming (your friends and foes) and how many slots are left in the restricted 500-free (more on this later.)

    Years ago, a fellow teammate and I went to a Thanksgiving meet nearby and ordered and paid for the meet tee shirt. It was OK. Next year, he ordered a shirt at the meet, I did not. Upon arrival, he was proudly given a light brown shirt with sh#@ brown 'Times New Roman' lettering and ads across the back. I joked about it all the way home, and felt relieved that I had not spent money on the shirt that year. Ordering a meet tee shirt was like rolling the dice. We included a web page link to our meet tee shirt design to let swimmers see the design before plunking down their money. You should only do this if you have a good tee shirt design. I noticed one Albatross Open (who always has good shirt designs) started doing this last year, too.

    Once again, the web was leveraged for the next link. Directions to the New World were given in a graphic map, as well as in a link to an interactive Google map. No one was going to get lost and show up late to our meet.

    Meg Smath from Kentucky put together a document that was distributed to first time competitors at her LMSC meet. I thought this was a great idea since we were reaching out to the first time competitor who may not know what to expect or plan for. Some swimmers may have been familiar with USA, college, or dual meets, but not Masters. There were a few surprises at my first USMS meet (Reston Masters SCM with warmups around 6:45 AM.) Meg's directives were condensed, revising some advice specific to our meet, and uploaded as My First Meet for our newbies.

    For some reason while putting the web page together, an idea flashed into my brain - usually they only leak out. I thought it would be good to allow swimmers to post their photos of the meet on our meet page. The friendly meet scrapbook showing shiny happy people was developed. Meet participants now send in their smiling faces each year. File sizes are reduced and pasted in the online scrapbook so others can see how much fun they missed.

    On the first meet's web page, I included a short background midi music file (low file size) that played once. Two teammates responded. One said the sound was normally turned off on his computer. The other said she worked at the Library of Congress and viewed the meet page at work, alerting her fellow workers to that fact when the music started up. I included another background music file only once since.

    No other swimmers commented on the music or web page then or since. However, these were the first clues to swimmers that our first meet was going to be a bit different.

    BOOK OF WISDOM
    If you do a meet page to encourage entries, leverage the web's interactive and linking abilities to your advantage

    Updated November 12th, 2009 at 02:46 PM by Rnovitske (grammar)

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  19. My First Blog

    by , November 11th, 2009 at 07:48 PM (My Passion)
    Decided to start blog to keep track of workouts and swimming progress. 4th year of swimming masters and starting to drop time, especially on distance free. Considering doing a meet next weekend - I'll sign up this weekend if I decide to. Saturday coach is encouraging this.

    I have been extremely tired since the time change the begining of November, so I cut my 6-7 days a week to 4 or 5 days a week. Feeling better today than I have since the time change. I plan on hitting the gym at 5 am tomorrow, still considering the workout.

    Took the dog on a 1/2 hour hike after work today and can tell my dryland is lacking the endurance I used to have. I will be more concientious of doing this every day now. (since I am recording it, I am now responsible)

    5 am practice.

    Warm up: 1X400 IM (swim, kick, pulll, swim)

    2X200 IM
    4X100 Back
    4X100 Breast pull dolphin kick with fins
    4X100 Fly
    4X25 hypoxic underwater

    Got out early to help the coach with a younger swimmer.
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    Swim Workouts
  20. Its a fat thing

    A few years back, my interest in OW swimming grew into something of an obsession. Of course I read many books and articles about swimmers who have pushed the limits of what was considered "humanly" possible regarding exposure to cold water temperatures, and it seemed that a generous layer of subcutaneous fat was a celebrated feature of many of the who's who of OW. This makes perfect sense as all mammals living in extreme temperatures share this characteristic and many also sport a thick coat of fur as well.

    A self-proclaimed fat-o-phobe... I have managed to keep my weight between 162 and 173 for the past 20 years and I never thought I would be willing to "sculpt" my body to fit an OW ideal, leaving me with two choices: 1)forget about swimming marathons in water below 70 degrees. 2)adapt to cold water by increasing exposure gradually.

    Along with a couple of friends, I have been working on the latter, and I have also been experimenting to find the right pace that will generate maximum heat and still be sustainable for 9 - 12 hours.

    My time in Dover this year led me to a change in attitude about weight gain. I have met so many channel swimmers and almost all claimed some degree of "bulking up" for the swim... none expressed regrets. I think a target weight of 185 - 190 should be a decent balance for me... somewhere between the 20 and 30 pounds extra that is commonly sought.
    If it seems like the extra weight is slowing me down much (I am not expecting any 50scy personal records) I will reevaluate the plan.

    The Dover Harbor training swims employ a sparse feeding schedule (one feed after 2 hours, and then once each hour) in part to train ones body to burn fat to keep warm.
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