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  1. Saturday Nov 21st, 2009, SCM MEET DAY 1

    by , November 21st, 2009 at 03:09 PM (Ande's Swimming Blog)
    Saturday Nov 21st, 2009,

    University of the Incarnate Word (SCM) Masters Meet

    4301 broadway san antonio texas

    sponsored by Adrian Montoya.

    with Longhorn masters swimmers
    jon smiley, tyler, marcio, kendall, kristine, erin, amy, max, larry, fred lemaistre, & ???

    arrived at 8:00 am

    felt good in warm up

    decided to not swim the 4 x 50 medley relay, our chances to break record was iffy plus I wanted to be fresh for the 100 IM

    wore a brand new Blue Seventy Nero Comp
    which I love & will sorely miss if (when) it's banned for masters

    100 Individual Medley
    went 1:00.14
    splits 27.02 33.13
    45 - 49 MEN'S WR was 1:00.29
    went 1:00.32 last year
    bk to br turn coulda been better
    SDKs Fl 8 , bk 10, not many on FR
    really hurt bad glad it wasn't a 200

    100 BR SKIPPED

    50 Breaststroke
    went 31.50
    swam right next to tyler "the miler" blessing
    he went 31.6 so he told me he got razzed
    I'm just glad he swam a 400 fr before the 50 br

    100 Backstroke skipped to rest up to lead off the 4 x 100 medley relay

    4 x 100 medley relay (200 - 239 age group)
    went 4:15.24
    nat rec was 4:17
    BK Ande 59.71 29.40 30.31
    jammed 1st & 2nd turns, SDKs 10 10 10 & 7
    BR jon smiley 33.90 1:13.02
    FL Max stinchcombe 1:06.38 out in 29.30
    FRFred LeMaistre 56.13 OUT IN 26.96, fred kinda slipped on his start
    might have been better to put me on fly fred on bk & max on FR
    had a great time high fiving & tenning my teammates

    here's the Men's 200-239 Short Course Meters Relay Records
    200 Freestyle Relay 1:40.71
    Need to ave 25.17
    400 Freestyle Relay 3:47.59
    Need to ave 55.86
    800 Freestyle Relay 8:26.46* was 8:31
    Need to ave 2:06.61
    200 Medley Relay 1:53.92
    400 Medley Relay 4:17.42* was 4:22

    tomorrow: I'm entered in the

    Sunday, November 22, 2009
    4 x 50 fr relay
    26 200 Freestyle 2:06.99 (go for a 50 fr split)
    30 50 Backstroke 27.99
    34 100 Freestyle 54.99 (SKIP)
    36 50 Butterfly 26.99
    4 x 100 fr relay
    4 x 200 fr relay leasd off 200, goal is to split it well

    Next MEET
    December 4th - 6th, 2009
    2009 SPMA Short Course Meters Championships at
    Long Beach

    14 Days till Long Beach

    Updated November 21st, 2009 at 03:21 PM by ande

    Masters Swim Meets / Events , Planning
  2. Friday

    by , November 20th, 2009 at 10:21 PM (Swimming, Life, and Other Stuff!)
    Long, long day today at school.
    Afterwards I went to LA Fitness to swim. The water was dreadfully hot so I took the sissy route and cut the swim short. Here's what I did:

    *500 Free Swim, followed by / 4 X 125 on 2:15
    *400 Free Swim, followed by/4 X 100 Back on 2:00
    *300 Free Swim, followed by /4 X 75 IM roll 15 sec rest
    *200 free swim, followed by /4 X 50 free on 1:00
    *100 free swim followed by/ 4 X 25 fly on :45
    At this point I was looking for an ice bath to jump in to so I quit and went home!
  3. Drylandpalooza, Fri., Nov. 20

    by , November 20th, 2009 at 08:45 PM (The FAF AFAP Digest)
    Had to spend the morning in my lil kid's 3rd grade classroom celebrating, blech, Thanksgiving. Since my kid is also against white mushy bland food, I brought in Subway for us to eat while other were forced to eat that dismal stuff. I think we were the envy of the table.

    Afterward, I journeyed to the gym for the last of my big gym sessions, since taper (at least for the legs) starts tomorrow. I was feeling pretty energetic after yesterday's easy swim, so I went a bit dryland crazy. We'll see if I pay for it tomorrow.



    broomstick twist, 1 x 25
    side bends w/45 lb bar, 1 x 25
    superman banana, 1 x 25
    bicycles, 2 x 50
    windshield wipers, 2 x 25
    dead bugs on bosu, 2 25
    back extensions w/25 lb plate, 3 x 15
    elevated knee ins w/10 lb weight held by feet, 2 x 25


    Dara yoga ball twist on cable machine, 60 x 2 x 15, each side
    squat X press (from P90X) w/15 lb DBs, 2 x 25
    one legged squats w/15 lb DBs, 1 x 10 each leg (forgot to do 2nd set)
    overhead squats w/bar, 65 x 3 x 15
    (LOVE these! So great for the core, but take a strong back)
    narrow grip seated row, 70 x 2 x 10 fast
    lying overhead tricep press, 50 x 1 x 10, 60 x 2 x 8
    trap bar dead lift*, 135 x 2 x 5, 145 x 1 x 5, 155 x 1 x 3, 165 x 1 x 1, 175 x 1 x 1 (PR)

    * I decided to use the trap bar that Jazz recommended: I couldn't really tell if it was easier or harder than a regular bar. Might be easier on the back. I also wasn't sure what it weighed, but Jazz thought it was likely 45 lb. I was trying to PR, but regrettably did not bring my gloves. I think I could have lifted a bit more with them. Jazz somehow thinks I could get up to deadlifting 300. WTH?! I don't think I'll be doing that on my next phase of training.


    twisting med ball slam, 2 x 25
    box jumps on 18 inch box, 2 x 10 (jump on, jump off)
    rock star jumps, 2 x 10
    jump pull ups on box, 3 x 25**

    ** I decided to try jump pull ups instead of regular pull ups or chin ups so as not to strain my shoulder. They're still pretty hard when you do them in sets of 25 ... Here they are:

    Here's a CF discussion about them:


    ball on wall w/left hand, 4 x 25 w/2 lb med ball
    external and internal rotators, 10 x 2 x 15, each side
    prone scapular scrunches w/3 lb weights, 3 x 25
    seated straight arm dips, 2 x 25
    scapular wall slides, 2 x 25
    3 position arm extensions, 2 x 15

    P90X Ab Ripper:

    Went home and did the P90X ab ripper 15 minute DVD. I'm getting my crunchy frog rhythm down.

    In case you missed them before, the exercises are:

    11 exercises--25 reps of each exercise in this order:
    Knee ins
    Bicycle-Same as in and outs but with a bicyle movement
    Bicycle in reverse
    Crunchy Frog- In and outs with your hands out at your sides bringing them in and wrapping your legs close to your chest
    Fifer Scissors-lying on your back one leg hovering over the floor, one up and a 90degree angle both feet flexed and changing them scissor style
    Hip Rock and Raise-sort of reverse crunches
    Pulse-ups/Heels to Heaven-Reverse crunches with straight legs
    V-up roll ups-Similar to a teaser
    Obliques-side lying lifting legs and shoulder up at same time, kind of an oblique crunch
    Leg climbs-lying on back one leg bent, one leg extended rolling up to top
    Mason twist-Oblique twists done VERY quickly with legs raised up off the floor


    My little one was off on a sleepover. So after I was done driving teenagers around, I went to the pool and did an LSD recovery swim to loosen up.

    Warm up:

    800 variety swim, kick, drill

    Drill set:

    6 x 50 @ 1:15
    odds = 25 back shooter + 25 Chaos lead arm body dophin drill
    evens = 25 easy speed fly + 25 EZ

    6 x 50 @ 1:15
    odds = 25 side shooter + 25 Chaos lead arm body dolphin drill
    evens = 25 nasty long breaststroke pullout + 25 shooter to 15 meters

    100 EZ

    Total: 1500 meters

    hottub & steamroom


    I'm breaking my chard fast tonight and having some champagne for my anniversary later. I think the abstinence during the week and imbibing on the weekend is a good plan for me.

    I'm going to stick with taking tomorrow off, even though I know I'll likely have next Thursday off as well. I just hope I don't have trouble finding a place to swim that's open next week. I may have to bring the power wheel to Pittsburgh even though Jimby is skrt of it.

    Had a funny conversation with 5 teenagers in the car today heading to their second practice of the day. They were discussing various sets, including their coaches recent obsession with holding 8 seconds off your 100 free PR while going on 100s on a 1:15 interval. Yikes ... I mentioned I did 5 x 75 @ 3:00 yesterday and they all hooted and hollered. Then one of the girls asked me my 50 free time, and that shut them up. Good thing they didn't inquire about that pesky 200 free.

    Updated November 21st, 2009 at 11:23 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  4. Day Before Meet

    by , November 20th, 2009 at 07:56 PM (My Passion)
    I led a 10 minute Yoga

    1X200 free
    1X50 free
    1X200 breast (kick up and full stroke fast back)
    Worked on breast turns (kept hitting the wall with half a stroke left - don't want to do that at the meet)
    Worked on starts
    2X50 fly (may still scratch this one depending on how I feel Sunday)
    200 free warmdown

    then off to work.

    Felt tired when I got up at 4:30, but after practice and throughout the day felt good. Thinking about cancelling dr. appt on Monday.

    Need to leave house at 7:30 tomorrow to get to meet.
    Swim Workouts
  5. Easy pre-meet swim

    I went up to Riverbank State Park today for an easy swim before my meet tomorrow. I did

    1000 warmup
    "virtual" run-through of meet events (50 BK, 50 FR, 100 BK, 100 BR, 50 FR) [For this, I swam the distances in question easy stroke or free while rehearsing my meet keys and mentally reviewing what I might be feeling at each point in the race. I just did pieces fast that were necessary for reviewing the keys--ie a fast turn, or breakout, or a few strokes to get the feel of pushing the tempo into my head]
    400 warmdown

    I felt good in the water and ready to swim.

    Tomorrow will be a packed day. Mid-morning I am doing some videotaping with swimmetrics; meet warmups start at 2 pm. I plan to come home in between to eat and repack my bag. If everything is on schedule I should have no problem with the timing, but I have packed my back-up meet suit in my morning bag and will bring and some food to the taping session just in case things are running late. (The taping and the meet are at different pools).

    It's been about 6 months since I last competed. I'm looking forward to tomorrow to get some sense of where my meet times are these days!
  6. FAST Friday Nov 20th, 2009

    by , November 20th, 2009 at 11:25 AM (Ande's Swimming Blog)
    FAST Friday Nov 20th, 2009

    The San Antonio SCM meet is tomorrow, I'm going there to swim a few events I'm not swimming at Longbeach & relays in the 200 - 239 division. Fred Lemaistre, 55 joined Longhorn Masters, he's a fast freestyler & is not going to long beach. Plus we had breastroker/freestyler David Guthrie 49,
    free & fly sprinter Max Stinchcombe 52, middle distance freestyler Larry Wood 55, breastroker / sprinter Jon Smiley 48 & me 46. so we're hoping to assemble several decent relays.

    here's the Men's 200-239 Short Course Meters Relay Records

    200 Freestyle Relay 1:40.71
    Need to ave 25.17

    400 Freestyle Relay 3:47.59
    Need to ave 55.86

    800 Freestyle Relay 8:26.46* was 8:31
    Need to ave 2:06.61

    200 Medley Relay 1:53.92

    400 Medley Relay 4:17.42* was 4:22

    Ends up that David isn't feeling well & might not be able to make it. So I guess tomorrow we'll see who's there & what happens.

    The [ame=""]SFF[/ame] Tip of the Day is:
    [ame=""]Paul Smith's Top 10 Ways to Blow Your Meet[/ame]
    Which ones are your favorites?


    FOUR OR MORE SDKs off EVERY wall

    5:30 - 6:40
    whitney coached
    dove in around 5:36
    swam with Nate
    next to tyler, ned & todd
    TSC diving well SCY

    WORE B70 full with a rip

    shaved my arms & pits this morning

    Warm Up
    went around 500


    100 fr fast
    from a dive off the side
    cruised 75, worked last 25
    went 51

    assigned: 10 rounds of
    100 fr on 1:45 (hold
    30 sec vertical kick
    25 easy

    did: 9 rounds of
    50 fr easy speed from a dive on 1:45
    (6 - 7 SDKs off each wall)
    skipped the vertical kick
    25 easy
    went 25's & 26's
    on #7 Todd got up & raced me, I dove, worked the SDK, cruised to the wall then worked the SDK & sprinted home
    went 23


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

    4301 broadway san antonio texas
    1 Days till San Antonio

    Saturday, November 21, 2009
    04 100 Individual Medley 1:00.99
    08 100 BR 1:12.9
    14 50 Breaststroke 32.99
    18 100 Backstroke 59.99
    plus 4 x 50 medley & 4 x 100 medley relays

    Sunday, November 22, 2009
    26 200 Freestyle 2:06.99
    30 50 Backstroke 27.99
    34 100 Freestyle 54.99
    36 50 Butterfly 26.99
    plus 4 x 50 fr, 4 x 100 fr, & 4 x 200 fr relay

    Probably won't swim all those individual events

    December 4th - 6th, 2009
    2009 SPMA Short Course Meters Championships at
    Long Beach

    14 Days till Long Beach
    Swim Workouts
  7. Swim Meet tomorrow and Sunday

    by , November 20th, 2009 at 11:23 AM (A comfort swimmer's guide to easy swimming)

    SCY, Solo

    Swim 300 free & back
    Kick 200 on back alt dolphin/flutter by 50
    Drill 200 IM

    4 x 50 choice build on 1:10... build to fast
    (went fly, free, back, free)

    100 easy

    3 x 25 on 3:00 fast choice from blocks, float back
    (1 back, around :15, 2 fly :14, 3 free 13)

    swim down 600 easy free and back

    Total: 1750 yards
  8. Another Long Course Friday!!!

    by , November 20th, 2009 at 08:24 AM (Mixing it up this year)
    I don't know why I have come to love long course but I have. It is just so freeing to swim and swim and swim. DISTANCE MODE!!!

    1000 as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd 25 fast
    500 Fly w/fins went 8:46 nice and loose
    500 kick w/fins alt 50free/50fly
    5x100@1:45 Free w/paddles & bouy
    5x100@2:00 Free 50easy/50heavy kick

    Total 3500 meters
  9. Getting ready for the first meet

    I'm getting ready for first meet of this season -- a sprint only meet this Saturday afternoon. It's at the same pool that I used to practice in with my former team. Of course, now I don't swim at that pool or with that team -- and the team doesn't train at that pool either. But the pool's still there and it will be my first time back.

    So I did my last workout before the meet tonight. But now that I train all on my own (I'm on a sort of "virtual" team that doesn't have coaches or practices), I have to share my lanes with swimmers who, um, may not really know what they're doing. Like tonight when I was trying to circle with someone who going straight up the middle of the lane -- when she wasn't weaving from side to side. (I couldn't get too mad at her, since I don't think she knew was doing that.)

    Fortunately this was only during my warmup, when I was mostly doing drills. She was finished before I did my hard swims -- which, by the way, were a lot faster than I expected.

    Anyway, Saturday's meet is a small, local event, that I'm using as a warmup for Colones SCM Zones, in two weeks. And a couple of days ago I sent in my entry for a SCY meet at Eisenhower Park on January 24.
  10. Thursday

    by , November 19th, 2009 at 08:59 PM (Swimming, Life, and Other Stuff!)
    I am getting very sick of the rain and gloom around here. This weather makes me feel wickedly psycho!

    I decided to skip practice tonight in order to rest for the 2 day meet this week-end. I threw a load in the laundry after work and checked e-mail. The meet was cancelled due to lack of officials.
    I'm not upset about missing the races, I can always find lots to do on the week-end. However I am bummed about the room I pricelined today during my lunch is non-refundable.
    I think my son may be able to use it. Louisville has a great skate park, he thinks he can get a few friends together and go down Sat. and Sun.
    I hope this works out. I don't mind paying for the room as long as someone gets some good use from it!
    I read a post today from a very good source stating stretchy band exercises may hurt swimmers more than it helps them.
    I would like more information on this subject. I have been using them 5 times a week for about 6 weeks. If I'm not making things better I would love to quit doing these exercises.
    Of course my next question is "now what do I do to keep my shulders healthy?"
  11. Off week

    by , November 19th, 2009 at 08:18 PM (Elise's Fitness Fun)
    This week, I'm not feeling very energetic. Got in lots of good workouts last week, but this week, I've been sluggish. I haven't even felt like running. Must be a biorhythm funk I'm in. Maybe it is good to back down this week.

    Did the following workout today:

    Warm-up: easy 400

    10 x 50 sprint with each 50 followed by a 75 easy and one minute rest - on most held between 28 and 30. There were a couple of times that I probably came in around 31. Just felt pretty sluggish today and the warm water did not help things.

    200 easy

    500 alternating 25 non-free, 25 free - did back

    2 x 25 underwater (no fins) followed by easy 50 and 30 seconds rest

    100 easy

    2600 yards

    Not going to go to the meet on December 5 in Atlanta. A number of folks have reminded me that 100,000+ people will be descending upon Atlanta for the SEC Championship. Georgia Tech is right downtown where all these people will be headed. Think I'll stay home and continue my training. May look to do a meet in January where it is warm. I saw something about a meet in Orlando in mid-January, but have not heard anymore about it.
  12. Two days before Meet

    by , November 19th, 2009 at 06:57 PM (My Passion)
    Wedenesday I got to practice and the coach asked me to lead the team in Yoga. It seams that several team members are having shoulder issues. Lately there have been some 18-19 year olds joining us after not swimming for a year and thinking that us elderly swimmers aren't fast enough for them. They make 1 or two practices every two or three weeks and mess up our lanes by showing up randomly and show no real dedication, but I digress.

    After Yoga I swam:
    1X400 (swim kick pull swim 100 of each stroke in IM order).
    1X150 free sprint (I was exhausted after this, high cedar and high mold counts in the air combined with my asthma acting up was awful, plus my body felt really sluggish in the water)
    6X50 sprints alternat free and breast each 50
    4X25 fly sprints
    After this I got out to practice dives. Meet coming up this weekend and we do not practice dives, so practicing is called for.

    After work, I really felt run down. Don't know if it was the Flu shot from Tuesday (my arm is still sore), or what. I decided not to work out today (thursday) and got into bed at 7:30. Watched TV until 8, turned it off and I was out. Woke at 5:45 and went to work. A friend IM'd me that she had not seen me in the gym lately and I told her that lately I had been feeling tired, so Tues and Thurs I have been taking off. She said that is not like me and to make a dr appointment soon. I did and will see the dr on Tuesday. Wonder if my lung function has decreased, this has been for a month now and if I didn't love to swim so much, I would stop swimming because of the way I feel.
    Swim Workouts
  13. Sprints w/Jazz & Speedo, Thursday, Nov. 19

    by , November 19th, 2009 at 05:31 PM (The FAF AFAP Digest)
    SCY @ OakMarr w/Jazz & Speedo:

    Warm up:

    700 variety

    6 x 25 "good swimmer" drill
    6 x 25 DPS dolphin kick w/fins
    6 x 25 breaststroke pull w/fin grip

    Speed Work:

    5 x 75 @ 3:00
    25 fast free into fast turn w/fast breakout, cruise the rest. I didn't do descending stroke counts like those two speedsters. I just dolphin kicked fast out of the turns. I wasn't warmed up enough on the first one.

    50 EZ

    Total: 1575

    10-15 minutes hottub



    1. As Speedo noted, Oak Marr is not GMU. However, it's still a decent place to practice. Complaints, including 6 emails, have been submitted to GMU facility management. I am not the only one slightly peeved by this! Why, I have never heard Brad Gandee say one nasty word (well, maybe one) and my poor coach has been reduced to running for exercise.

    2. Jazz and I were wondering about drills to work on keeping the head down when one breathes in fly. Suggestions anyone? Besides not ever breathing.

    3. I feel pretty tired and crappy in the water. Upon reflection, I think it's just that I've been training my ass off the last 4 weeks (in anticipation of submax events and a few wee moments of sprinting) and my body needs a recovery week. This seems to be a pattern with me ... I guess it's good that taper starts next week with the abandonment of all things leg related in the gym. I will miss my plyos though ...

    4. I am not sure what to do with hot yoga during tapering ... Tentatively, I plan to go next week and then bag it the 2 weeks before my meet.

    5. I'm still not sure whether to taper or just drop upper body weights in a week ... I'll likely do an explosive session at lower weights tomorrow if I feel like my shoulder can take it.

    6. Jazz and I are indeed insanely jealous of Speedo's ability to fall instantly asleep at night. We also briefly discussed Jimby's upcoming article in Men's Health on the dark side of ambien.

    7. Unlike Geekidissy, I hate Thanksgiving except for the lazy time. He says it's different in the South, but it just seems like a bunch of overcooked mushy food to me. So, I refuse to cook it. I get no mom/wife points for this holiday. The bright side is I will be in Pittsburgh over the holiday, so I will get to drag Jimby to the gym.

    8. I want a mistress like Patrick's. Plus, I could use a wife with Mr. Fort being constantly AWOL lately. I'm considering letting my youngest become a wii addict.

    9. My left shoulder still bugs me around the shoulder blade and teres area. I will grudgingly continue with the RC and icing tonight.

    10. And on other depressing suit news: But I guess it's a good thing we have those extra affordable cheapo $260 jammers around.

    Updated November 19th, 2009 at 08:26 PM by The Fortress

    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 Workout -11/20/09 -SCY

    by , November 19th, 2009 at 01:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    2 X 150 2:30
    4 X 100 1:30
    4 X 75 1:15
    4 X 50 :45

    6 X 50 kick 1:15

    10 X 50 1:05
    #3-6-9 are fast
    #10 is easy

    1500 swimmers: 8 X 50 1:00
    odd: easy, perfect stroke
    even: race pace

    1 X 400 6:00
    8 X 50 descend 1-4/5-8 1:00
    1 X 300 4:30
    6 X 50 descend 1-3/4-6 1:00
    1 X 200 3:00
    4 X 50 descend 1-4 1:00
    1 X 100 1:30
    2 X 50 fast 1:00

    WARM DOWN: 4 X 50 easy 1:00
    Swim Workouts
  15. Another meet is this weekend

    by , November 19th, 2009 at 12:03 PM (A comfort swimmer's guide to easy swimming)
    So another crash taper.


    SCY, Solo

    300 free & back
    200 kick rev IM
    200 IM drill
    200 pull w/p&b, breathe 3/5 by 50

    5 x 50 on 1:00 choice: build to about 85%
    {Went back (40), free (37), fly (40), free (38), back (40)}

    swim 6x around choice on 3:00
    75 easy, 20 sec. rest
    25 all out
    (on 75's did 1-4 free around 1:05, 5-6 back around 1:05
    25's did 1-2 fly, 17-18; 3-4 back, 18-19; 5-6 free, 15-16)

    100 easy

    kick 4 x 25 on 1:00: 10 SDK underwater minimum.
    {odds on back, evens on belly, 15 sdk to just past mid-pool}

    Swim down 600 alternating 100 free/100 back

    Total: 2550 yards
  16. Thursday Nov 19th, 2009

    by , November 19th, 2009 at 10:54 AM (Ande's Swimming Blog)
    Thursday Nov 19th, 2009

    The [ame=""]SFF[/ame] Tip of the Day is:
    [ame=""]Tip 165 Build a Better Boat[/ame]
    Which ones are your favorites?


    FOUR OR MORE SDKs off EVERY wall

    6:30 - 8:00
    whitney coached
    dove in on time
    swam with Mike, Larry & Max
    next to tyler, amy & erin

    WORE briefs

    Warm Up


    assigned: 10 x 100
    did: 10 x 50

    assigned: 10 x 75
    did: 10 x 25 SDK

    assigned: 10 x 50
    did: 6 x 50

    assigned: 10 x 25
    did: 8 x 25


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

    4301 broadway san antonio texas
    2 Days till San Antonio

    Saturday, November 21, 2009
    04 100 Individual Medley 1:00.99
    08 100 BR 1:12.9
    14 50 Breaststroke 32.99
    18 100 Backstroke 59.99
    plus 4 x 50 medley & 4 x 100 medley relays

    Sunday, November 22, 2009
    26 200 Freestyle 2:06.99
    30 50 Backstroke 27.99
    34 100 Freestyle 54.99
    36 50 Butterfly 26.99
    plus 4 x 50 fr, 4 x 100 fr, & 4 x 200 fr relay

    Probably won't swim all those individual events

    December 4th - 6th, 2009
    2009 SPMA Short Course Meters Championships at
    Long Beach

    15 Days till Long Beach
    Swim Workouts
  17. Mixing it up again

    by , November 19th, 2009 at 07:31 AM (Mixing it up this year)
    Not a lot of yardage today but it was a little rough. Tomorrow is LONG COURSE and you know what that means.......FLY.

    5x200@3:15 Free long and loose

    8x25@:45 Free kick every 3rd 25 FAST held :26's on the fast ones
    8x50@55 Fly w/fins was holding :43's on these
    8x25@:45 Free kick every other 25 FAST held :26's
    4x100@1:45 Back w/paddles was holding 1:35's
    8x25@:45 Free kick FAST held :27's on these
    4x100@2:00 Breast pull w/fins get the dolphin motion in held 1:48's on these

    200 Free kick w/fins EASY
    200 Free swim EASY

    Total 3200 yards
  18. Hump Day!

    by , November 18th, 2009 at 10:51 PM (Swimming, Life, and Other Stuff!)
    I took a quick dip at LA Fitness before the Noodler Tribe took over. I guess I'm swimming both days at Louisville this week-end so I should probably cut back and rest a bit.
    *700 Free Swim
    *10 X 50 Free on 1:00 (I was racing the guy in the next lane I guess)
    *4 X ( 100 IM/2 X 50 Stroke IM roll/4 X 25 stroke)
    *100 easy backstroke
    2,500 yds

    I got a new Blackberry tonight! I had the set-up guy make the texting font large! It's great, I don't even need my glasses! I now have e-mail, internet, and a gps all on my phone! And I can see it!
  19. Wednesday, Nov. 18

    by , November 18th, 2009 at 06:53 PM (The FAF AFAP Digest)

    Warm up:

    800 variety swim, kick, drill

    10 x 25 shooters

    Aerobic Kick Set:

    5 x 200 dolphin kick w/Dolphina, my MF @ 3:00
    2 back, 1 belly, 2 side
    essentially meditative streamlining

    50 EZ

    Speed Set:

    2 x through:

    5 x 50 fly @ 1:00
    5 x 50 back @ 1:00
    5 x 50 breast @ 1:00
    5 x 50 free @ 1:00
    :30 extra rest or so after each round

    round 1 = swim
    round 2 = kick (except swim evil)

    #1-#3 = EZ/good technique (drilled the fly)
    #4 = fast w/fins (except for fly, which was easy speed)
    #5 = EZ

    Round 1, I went easy speed fly (29) and then 24, 32, and high 23 on back, breast and free.

    Round 2 went high 23, low 24 (jammed turn and cramped) and 32 on evil. I skipped the last 5 x 50 flutter kicks b/c I had cramped so much. I think this was due to dehydration after yoga yesterday. I have to make an affirmative effort to drink more water in the late afternoon and evening and I didn't.

    100 EZ

    Total: 3950

    10 minutes hottub

    15 minutes of RC work



    I was still pretty tired in the water today, although my 50s were pretty fast. I think my days of vicious doubles are over for now. I was tempted to do more this afternoon, but passed. It seems to take me awhile to recover from the P90X plyo DVD. That pain lingers!

    Plan for the rest of the week is:

    Thursday: Do P90X ab ripper and swim with Speedo & Jazz
    Friday: weight room + EZ swim
    Saturday: off day or possibly just yoga; 3 week taper begins, no more leg work outside of pool
    Sunday: swim with team

    I swam at OakMarr Rec Center today instead of Springhill, as I was in the area. It's not as deep as Springhill, but has a digital clock at one end. It's so much easier to see your approximate times with that than an old fashioned pace clock.

    I made 2 SR purchases today. I ordered the book Swimming Anatomy recommended by Cokie Lepinski for dryland training. [ame=""] Swimming Anatomy (9780736075718): Ian McLeod: Books[/ame]

    I also bought the P90X plus ab/core 20 minute DVD on ebay:

    Updated November 18th, 2009 at 11:08 PM by The Fortress

    Swim Workouts
  20. Meet preview: 100 Back and 100 Breast

    The third and fourth event Iíll swim at Saturdayís meet are the 100 Back and 100 Breast. Hereís my goals and keys for each.

    100 SCM Back
    Masters/Lifetime PR: 1:12.83 (35.6, 37.2) (2001)
    40-44 PR: 1:16.21 (37.5, 38.7) (2006)
    Most recent times: 1:18.52 (38.0, 40.5) (6/08)
    Best age-graded percentage: 90.1; I would need a 1:14.63 to equal that

    That age-group PR seems a bit soft to meóIíve actually done a 1:15 lcm in my current age group. But my LC times are often very close to or even better than my SCM times. Often, the challenge on 100 BK for me is going out fast enoughóI donít like hurting on that last 25, and my natural tendency is to swim the race cautiously and then finish strong. On this race I want risk taking it out a bit too fast, and then finish with whatever I have left.

    A good and powerful start, and a fast first 50 (37-low). I donít have an explicit time goal for this raceóI want to be aggressive pacing it, and then see what results.

    Push with arms on start, tight streamline off starts and turns, drive arms into water, accelerate stroke when I see flags, kick on middle 50, count strokes on final 25.

    Drive arms, flags mean go faster, kick triplets, count.

    100 SCM Breast
    Masters/Lifetime PR 1:23.71 (1998)
    40-44 PR: 1:28.43 (41.8, 46.6) (2005)
    Most recent time: 1:29.64 (5/08) (42.8, 46.8)
    Best age-graded percentage: 87.5; I would need a 1:25.56 to equal that.

    Iíve only swum 100 Breast a few times over the last 5 years or so, and donít have as good a grasp of what sort of times are possible for me as in my other events. So Iíll go with process goals on this one as well. I want to keep my turns unrushed and strong, and I want to remember throughout the race to keep my head in a down position (this is a change Iíve been working on in practice, and it will be good to test whether my altered stroke will hold up in a race).

    calm turns, watch hands on recovery, accelerate turnover on each 25