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  1. Master of the House

    by , June 30th, 2010 at 09:13 AM (Too Neurotic to be Suitably Aquatic)
    Yesterday I realized I wrote my whole blog post about Middlebury without the mention of someone really important: Coach Ron. There's one reason I've gone from a workout swimmer to a competitive swimmer, and it's because of his encouragement. And it's because of his coaching that I've been shaving crazy times off my swims.

    As someone who grew up participating in little to no sports (although I was in the marching band, in the color guard, which earned me a varsity letter, damnit!) I've never had the experience of working with a coach. There have been theatre directors, bosses, and other mentors, but I've never had someone who pushes and inspires me like Coach does. Whenever I pull myself out of the pool after an amazing swim, he's always right there in my face telling me that my elbows weren't high enough, or that I was dropping my hips, or not streamlining my turns. He never lets me get away with anything, but he still never fails to throw me a bone by presenting me with all my 3rd place ribbons. (And a couple of 2nd's!)

    We get a pretty good deal here, swimming in Poughkeepsie like we do, and I just wanted to publicly state how grateful I am. I also thanked him by playing the soundtrack to "Les Mis" on Tuesday morning, which I understand is one of his favorites, although a somewhat questionable choice for workout music. However, on Tuesday morning I was so tired after the meet and loss of sleep, I don't think I could have pulled off much more than the 1900 yards I muddled through, no matter what was playing over the speakers.

    Anyhoo, thanks Coach!

    Updated June 30th, 2010 at 09:22 AM by swimmerb212

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  2. A good morning to swim

    by , June 30th, 2010 at 07:29 AM (Mixing it up this year)
    Felt good this morning for workout

    400 Free
    300 Free w/paddles & bouy
    200 Free
    100 Free w/board kick
    500 Free kick w/fins every 3rd 25 FAST
    5x100@:05R Back kick drills w/fins mix it up
    10x100@1:45 as 50 Free/50 Back w/paddles
    5x100@2:15 Free w/snorkle only as 25 kick streamline, 75 swim easy good stroke and rotation

    Total 3500 meters
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  3. June 29th at the 'sol

    by , June 29th, 2010 at 11:41 PM (Swim like an Orca, but faster !)
    Aquasol


    Warm
    2x100FR 200IM Drill 100BR K, 100BK K, 3x150FR w/snorkel, paddles and kick with buoy.
    Set-
    9x200IM
    1-3 Kick/swim each stroke
    4-6 Drill/Swim
    7-9 Swim on 4:00
    Kick-
    10x100K with fins and board alt Fly/FR on 1:45

    2x50 Sprint BR/IM
    100cool

    Got videoed today, worse time for it since I was hammered from yesterdays heavy FR & BK sprints and the weekend of cutting and stacking oak wood.
    However being tired exposed my flaws. My fly needs more kick into the recovery... my arms just kinda hang in the air behind my back. My backstroke reviles my right arm doing a little S-maneuver in the air on the recovery and my free has this glitch where I stall my arm's on the recovery. Stuff my coach has been telling and yelling all this time and there it is on video...Ill have to get it on my notebook so I can post it.
    2 weeks till the last USA LCM meet, I'm entered in the 50m FR and 100m Back, everyone keeps harping on me to do the first event, the 200IM, I can do it, but I just don't want to turn in a slow time (est. around 3:00) but even the seniors coach sez just swim it. So I may deck enter it.
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  4. Sitting pretty, 2 fathoms deep

    Today I went over to the Asphalt Green noon workout. I got there a little early so I could work on my bobbing and sinking during warmup (more about that below). By the time we got started, I did feel pretty relaxed and more focused on how I was interacting with the water. Here’s how the workout went:

    500 scy warmup

    400, done as 4 x (75 FR + 25 ST), decreasing SPL by 1 on each 25 of the 75s, and IM order on the ST [I started out my first 25 with 14 strokes, which made the 3rd one pretty difficult, but I kicked a managed to get down to 12. My stroke count was 14-17 on the others.]

    4 x 100 flutter kick, done as 25 on stomach w/ hands by side, focusing on balance, 25 right side, 25 left side, 25 on back

    4 x 75, odds = FR @ 2:10, evens = IM @ 2:20

    4 x 350 @ 5:20 [I did these as (25FR / 25 BK / 50 FR / 50 BK / 75 FR / 75 BK / 50 FR). I had 2 focuses on the FR: (1) putting my face back into the water sooner after each breath, and (2) relaxing my arms on the recovery part of the stroke. I just cranked the BK, and used it as a break from the concentration the FR work was requiring.

    100 warmdown, plus more bobbing and sinking play

    The bobbing and sinking stuff I was doing was a result of the clinic I did with Bill Boomer at the Middlebury meet. We got a ton of information during the clinic, which was held in 4 sessions on Thursday afternoon and evening and Friday morning and afternoon.

    One of his overarching concerns is understanding and dealing with one’s primal responses to being in an aquatic environment. He talked a bit about three layers of human brains—the reptilian part, which is responsible for instinctual survival behaviors, the limbic system, which handles in-the-moment emotions and hormonal responses, and the cortex, which specializes in conscious thought—and emphasized that you have to expose swimmers to new stimuli multiple times in low-stress situations in order to convince the reptilian brain those situations are ok. Otherwise, swimmers go into instinctual survival-mode behaviors that they cannot control or consciously change.

    For me, one of those survival-mode behaviors is holding my breath (or at least holding on to some of it) when I’m in the water. In one of the clinic’s pool sessions we did bobbing drills where we assumed an upright position in the water with our mouths right above the water line, exhaled, then sank to the bottom with our arms by our sides. At first I couldn’t stop myself from inhaling right before I went under the water (which then made me too buoyant to sink without some other motion propelling me downward). When I got beyond that, I couldn’t exhale enough air to actually sink very far. I am finally getting the hang of letting go of all my air and sinking all the way to the bottom of the pool. Once there, I either push off the bottom to bob back up and do it again, or I sit on the bottom for a few moments and look around. The latter feels weirdly calming and euphoric at the same time, and is a totally new experience for me.

    Another breathing exercise we did at the clinic is called “alligator breathing.” You open your mouth wide, immerse your mouth partway into the water while keeping your head upright, and breathe in and out while water remains in your mouth. The rationale behind this is that if you swim, you need to be comfortable breathing with water in your mouth, and doing that behavior when you’re not moving through the water and exerting yourself is a low-stress way of getting your reptile brain to accept it as ok. (I had actually read about this breathing before—it’s described in Natalie Coughlin’s book as something the Cal team did during their rest intervals.) My heart rate skyrocketed when I first did this—I could tell I was getting panicky, and had to stop a few times to take “real” breaths. Now I only feel uncomfortable when I do it. (Also a little grossed out, since it seems terribly unsanitary to have a laneful of folks allowing pool water to slosh in and out of their mouths, but then I’m a big germophobe).

    This evening I went to rowing class. The dismaying news on the rowing front is that my Y is closing our rowing room and eliminating the rowing classes, at least for the summer. They might put some of the rowing machines in a yet-to-be-determined location, but even that is not certain. Everyone was up in arms about this, and there was a meeting after class to discuss a response (the consensus: asking for a meeting with management to discuss the situation, and presenting some ideas to either increase utilization of the present space or move the rowing classes to another locale.)

    Hopefully this will work out in the long term—the rowing room and classes at my Y are a distinctive feature that they should be building up, not eliminating—but in the short term it could well disrupt my cross-training plans for the summer. Meetings like tonight’s do really drain and upset me (although this was actually a pretty calm and well reasoned discussion, with much consensus and limited venting), but I am ultimately glad I went, because it’s something I do care about and want to help fix.

    Finally, I entered the July 11 Wilton Y meet today—I signed up for the 100 FR, 400 FR, 200 IM, 50 BK, and 50 FL. This is always a really fun outdoor meet, with a nice bbq after. I’m looking forward to it!
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  5. Tuesday, June 29

    by , June 29th, 2010 at 09:57 PM (Elise's Fitness Fun)
    Hit the indoor Y pool at lunch today. Water was nice and cool, but air was hot! I nearly fainted when I got out of the pool after my workout. This could have had more to do with the fact that I had a pretty light breakfast. At lunch today, I got on the scale and saw that I had lost 4 pounds in just a matter of a few days. Now that I've lost the 4, I really don't want to lose anymore weight. I wouldn't mind dropping some fat and keeping the muscle, but if I lose another 5 pounds, I think I'll be losing some good muscle. I probably need to be sure that I'm eating enough now that I'm doing this tri stuff. Probably won't be hard to do as I enjoy making blackberry cobbler during the summer. I've already made two this week (one for us and one for a neighbor). Just pulled one out from the oven and there are still blackberries left to ripen and be picked.

    Here is the workout I did today:

    Warm-up: 200 swim, 100 kick, 100 swim

    300, 200, 100 pull with buoy and paddles - 30 seconds rest between each

    2 x 200 free on 2:50

    4 x 100 free on 1:30 - descend

    2 x 200 free on 2:50

    4 x 100 free descend on 1:30

    100 easy

    2700 SCY
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  6. Sarasota Y Sharks Masters 5:30 a.m. Workout - 07/01/10

    by , June 29th, 2010 at 07:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    6 X 100 Free 1:45
    5 X 100 Kick 2:30
    4 X 100 Stroke 2:30

    SCY

    8 X 100 Free 1:30
    Moderate even pace on first 4; Descend 5-8

    3X{4 X 50 1:15
    Each set: 3 stroke/1 easy free

    8 X 25
    odd: From a push, build to race finish
    even: From the blocks, sprint 20 and coast in.
    No interval; go on coach

    WARM DOWN: 4 X 50 easy 1:00

    Updated June 29th, 2010 at 07:23 PM by RickMile

    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 a.m. Workout - 06/30/10

    by , June 29th, 2010 at 06:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    Warmup:
    4 x 100 1:45
    4 x 150 2:30
    1 x 400

    5 x 100 Kick 2:30

    12 x 50 1:15
    (Odds: Free; Evens: Stroke)

    4 x 150 3:00
    #1 Free
    #2 50 Stroke/100 Free
    #3 100 Stroke/50 Free
    #4 150 Stroke

    4 x [100 Moderate 2:00]
    50@ 100% 1:30
    *Choice*

    Cool Down: 4 x 50

    Updated June 29th, 2010 at 07:23 PM by RickMile

    Categories
    Swim Workouts
  8. 1500 Splits

    If you read my original post, my splits are a fairly close to my guesstimates, but I was a little slower during the body of the race and picked it up more than I expected.

    Split Total
    01:19.17 1:19.17
    01:26.56 2:45.73
    01:27.15 4:12.88
    01:27.33 5:40.21
    01:27.05 7:07.26
    01:27.01 8:34.27
    01:26.97 10:01.24
    01:26.12 11:27.36
    01:27.11 12:54.47
    01:27.60 14:22.07
    01:25.90 15:47.97
    01:24.71 17:12.68
    01:24.94 18:37.62
    01:23.57 20:01.19
    01:15.01 21:16.20
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  9. Monday and Tuesday, 6/28-29/10

    by , June 29th, 2010 at 02:20 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Monday -
    Today's swim was a total fail. I was mentally and physically exhausted from spending the weekend officiating a kids meet.

    I did about 1000 meters mix of free and back and got out.


    Tuesday -
    Much better today!

    Warm – up
    300 Swim
    200 Skill Drills
    (back - did the cup drill and catchup drill my coach showed me and drills from the Richard Quick backstroke video)
    4 x 100/1:50 Build
    (averaged 1:30 on these)

    BACK
    Kick 4 x 200 back/15sr
    Build each to strong with fins
    (with zoomers, averaged 3:20 on these)

    20 x 25 Back/40 No Fins
    Fast kickout- breakout swim
    (Did these with 8-10 SDK then 4-6 very fast strokes. was averaging 22-23 on these)

    12 x 50 desc each set of 4
    4/1:10, 4/1:05, 4/1:00
    (even though I increased effort on these I didn't see much of a time drop on each set of 4. only about 2 sec drop in each round
    round 1 was 46->44, 2 was 48->46, 3 was 50->49)


    Free Warm down
    100 easy

    Total: 2900 meters

    Updated June 29th, 2010 at 04:57 PM by poolraat

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  10. Tue Jun 29th 2010

    by , June 29th, 2010 at 12:16 PM (Ande's Swimming Blog)
    Tue Jun 29th 2010

    Today was a recovery practice

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    LCM
    whitney Coached
    6:30 to 8:00
    Austin UT Swim Center main pool
    swam with larry, Brad, Sharon & Mary
    wore b 70 jammer
    dove in around 6:35

    WARM UP
    700 mix also kicked a 200 fl in 3:02



    MAIN SET

    instruction of this set was to work your best stroke, I worked BR
    100 IM
    rest 1:00
    200 IM
    rest 1:00
    300 IM
    rest 1:00
    400 IM
    rest 1:00

    this set is 50 fast 50 mod
    400 k
    rest 1:00
    300 k
    rest 1:00
    200 k
    rest 1:00
    100 k
    rest 1:00

    4 x 200 on 30 sec rest done 100 fr 100 IM desc
    went 2:28 on last one

    100 easy

    assigned 500 fr
    did skipped it



    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX
    entered:
    Fri
    8 50 Freestyle,
    Sat
    20 100 Butterfly,
    22 50 backstroke,
    Sun
    28 200 Individual Medley
    50 breastroke, &
    50 butterfly


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel
    Categories
    Swim Workouts
  11. Can you tell my favorite set?

    by , June 29th, 2010 at 07:06 AM (Mixing it up this year)
    Had to go to work early today so only got 1 hour in. I also felt a bit faster than usual.

    5x200@3:30 Free
    500 free kick w/fins every 3rd 50 FAST
    5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 streamline kick on back/50 fly sprint went 3:28, 3:20, 3:18, 3:25, 3:18
    300 Free w/paddles & bouy
    200 Free EASY

    total 3000 meters
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  12. 6/28/10 workout

    I did not swim over the weekend because of my sons baseball tournament over the weekend. I always feel like a slug in the water when Im out of it for two days or more so I did a somewhat light workout to just get the feel back.

    25yard pool

    Warmup
    500 whatever
    10x50's @ 50 drill/swim

    Main Sets
    5x200 @3:00 kick fins, alternate 50s kick fly on back, kick free

    5x200 IM @ 2:45

    10x50's @ 40 odds free, evens fly

    5x200 pull @ 2:30 decend

    Warmdown
    6x50's @ 1:00 with snorkle

    4,800 yards
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  13. Self Portrait as Flayed Man

    by , June 28th, 2010 at 04:57 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)

















    For those you of a religious bent who are interested in exploring more deeply the long entrenched history of anti-body hair sentiment by God himself, I highly recommend you check out my gentile twin brother's attempted midrash, or n., pl., Mid·rash·im (mĭd-rô'shĭm, mĭd'rä-shēm'), on the subject.

    A midrash is, of course, any of a group of Jewish commentaries on the Hebrew Scriptures compiled between A.D. 400 and 1200 and based on exegesis, parable, and haggadic legend.

    In John's midrash (pictorial excerpt to whet your appetite for more,), he ironically used the two of us as stand-ins for Esau and Jacob. I am not sure why, but he made me Esau even though 1) John is actually the firstborn, not Jim, and 2) my relatively much more common immersions into vats of chlorine have actually left me significatnly less hairy (and thus presumably more favored by God) than John, though I must say, if I were God, I would favor him, too, regardless of our relative states of hairiness.



    To find the complete midrash, with its surprising insights into antiquated Biblical nonsense still taken very seriously by those who have never actually read this part of the Bible, please check out this link: http://www.jrtart.com/bsd/smooth3.html
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  14. DOUBLE Mon Jun 28th 2010

    by , June 28th, 2010 at 04:54 PM (Ande's Swimming Blog)
    DOUBLE Mon Jun 28th 2010

    My buddy jon had a motorcycle accident after practice on Sat morning, a truck pulled out in front of him.

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    LCM
    whitney Coached
    noon to 1:15
    Austin UT Swim Center main pool & diving well
    swam with james, besmir, ned & steve,
    wore b 70 jammer
    dove in around 12:05

    WARM UP
    did around 800


    MAIN SET

    20 X 50 on 1:00
    odds easy dps
    evens fast 200 pace
    held mostly 25's, a few 26's & 24 on the last, all from a push

    50 easy

    16 x 50 on 1:00 (with fins but i didn't wear fins)
    odds easy k
    evens BR 100 pace
    held 33's & 4s

    50 easy

    assigned: 6 x 150 on 2:15
    odds fast aerobic
    evens breath control

    DID: 6 x ___ on 2:15
    odds fr desc
    evens easy 50
    went 1:35, 1:30, 1:28

    easy


    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX
    entered:
    Fri
    8 50 Freestyle,
    Sat
    20 100 Butterfly,
    22 50 backstroke,
    Sun
    28 200 Individual Medley
    50 breastroke, &
    50 butterfly


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -06/29/10

    by , June 28th, 2010 at 02:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00
    1 X 400 6:30
    3 X 100 1:45
    1 X 300 4:45
    2 X 100 1:40
    1 X 200 -

    SCY
    1 X 200 kick 4:30
    3 X 100 kick 2:15

    3 X 100 stroke 2:00
    1 X 100 easy free 2:00
    Three times through.
    Choice, no IM

    4 X 75 2:00
    50 at 100%/25 easy
    Choice

    WARM DOWN: 4 X 50 easy 1:00

    4000 M/Y
    Categories
    Swim Workouts
  16. Where the @#*& is the @#$8#@$* Wall?!?!

    Its not often I swear underwater. Usually its caused by an annoyance in my lane or a severe pain in my body. I usually reserve my energy for swimming - its an intelligent thing in my opinion.
    This weekend was almost an exception to that rule. That 50 Free in an LCM pool nearly killed me.... but we'll get to that later because right now its time for the

    POST MEETS POST MORTEM

    The Park Ridge 1500 @ the Oakton Pool in Park Ridge IL
    Results

    The PR 1500 was a fun race for me actually. I had never honestly swam more than 1000 straight in practice and so my first and foremost thought was "I just need to survive the race" I had done a 20x100 in practice this week - and survived rather well. During the race - I found myself pacing it like a 3x500. The first 500 was a warmup, the second 500 I focused on my form and technique, trying to keep a strong kick and keep going. The final 500 was focused solely on build up; I wanted to make each 100 faster than the 100 before it leaving the final 100 for a sprint to the finish with 0% energy left.

    Quick Anecdote: During the race on my first flip turn - I saw the number on the wall - and for some reason I was mesmerized by it, and ended up jamming into the wall on my flip turn. The rest of the meet - I avoided looking at the number so as to prevent that problem.

    Well - I finished my race @ 29.32! A PERSONAL RECORD! Hysterically enough - even with my build up and everything - my teammate Jamie told me that my pace was pretty much RIGHT ON 1:59 for all 15 laps (no more than a second or two deviation). So all of that "build up" I did was really just a correction to keep me from going slower. My final "sprint" was on 1:54. So much for extra energy output.

    I won my age group though! Out of no one else

    Goals for meet:
    • Maintain a consistent pace with no more than a 3-4 second deviation between any two laps.
      DONE AND DONE
    • Keep my *average* split time under 1:50.
      Nope. Going to have to work on that speed thing.
    • Finish the race strong, even with nothing left in my body.
      DONE!
    • Dolphin kick off the wall at least 80% of the time.
      YES! I was very proud of that - I can count only twice off the wall that I didn't dolphin kick and that comes out to 86.67% dolphin off the wall!

    Things to improve for next time:
    • I need to bring my average time down. This 1:59 thing won't do for me. I know I just need to build up in the pool with more swimming. These sorts of things come with time.
    • I need to focus on my sprints at the end of the race. I'm pretty sure that I probably could've pulled more out of the tank had I pushed a little harder earlier. I wasn't really feeling tired until the last 2-300 anyway.


    The Badger State Games @ Erb Park Pool in Appleton Wi
    Results

    In this meet I swam the 50 Free, the 50 Back, the 100 Free and I jumped in in an ad-hoc relay (the 4x100 free relay). It was a fun meet- but being there alone kind of sucked. I did make some fun friends though!

    The 50 Free
    The 50 Free was my first race - and actually the most brutal of the races I did that day. I took my time to warm up. Was pretty relaxed and feeling really good when I got on the blocks. My dive was so-so, I totally forgot to dolphin kick. I was doing really well too until I hit about the 40 meter mark. Then all of a sudden everything started to cut out. I had 0 energy, was totally exhausted and running out of O2. I ended the race on 39 seconds.

    The 50 Back
    I got out of my swim down from the 50 free and I take a peak at the heat sheet. I have 2 minutes until my 50 back! Aye Dios Mio!! So I shake it all off, sip some gatorade and get down to the blocks. Time to rock and roll! I've never started the back stroke nor have I ever finished the back stroke. So it was an experience. I did get in and swim a 50 back "quickly" to get a feel for it. During the entire race I kept focusing on "floppy floppy ankles" and relaxing the arms as long as they were out of the water. I got through that race in 53 seconds.

    The 100 Free
    This was a rough rough race. I got done with my 50 back, discovered I only had 3 heats of 50 back before I had to swim the 100 free! So I got a sip of gatorade and started shaking my body around. Had to knock off that lactic acid build up asap. I got on the blocks and dove in. I must not have tucked my chin right because my goggles came off. DOH! I swam as hard as I could, but I was freaking out a little mentally. I was having a hard time breathing and I knew form was collapsing. I went into the wall and did my push off with my eyes completely closed. I came up and kept swimming as hard as I could, running out of breath because I was still in a mental panic. I hit the wall at 1:39 - I was extremely disappointed in that time. I nearly threw up after this event. My stomach was so tight I could barely breath!

    The Ad-hoc 4x100 Free Relay
    I had about 8 more heats of 100 free after me. So I was able to get a little bit of rest and relaxation before having to dive in again. I was the 2nd swimmer in the relay, and this time - I was going to make sure those goggles were not coming off. I'm partially convinced that I was cutting off circulation to my brain during that race, but I honestly didn't care. I think I swam really really well. I remember looking up at my second split being 40 seconds. If my first split was anything less- that means I did a sub 1:20 on my 100, which for me is AMAZING! I put my relay behind - but fortunately our anchor was pretty fast! He came from behind and won the race! Yay Strangers! Seriously though - Ad-Hoc relays rock the house.

    Goals for meet:
    • Under 35 in the 50 Free (its LCM, a whole new beast for me)
      Nope. I have another chance next weekend though. I think I can shave that time off by more intelligent pacing.
    • Under 1:30 for the 100 Free
      If I'm not freaking out about my goggles - yes I can do this next weekend. This weekend I did not.
    • Under 45 for the 50 Back
      I definitely did NOT get anywhere close to that. I'm also not sure if I can pull it off. We'll have to see!
    • Dolphin kick off the wall for my ONE turn.
      Nope. Did not do it on the relay either. I'm going to focus pretty hard on that one over this week and for the next meet.
    • Dolphin kick after my start for the back.
      I totally did not. I will be focusing on that this week as well during practice.
    • Don't screw up my Back start.
      I'm pretty sure I didn't do it "right" but it wasn't awful. I at least made it to the flags before coming up!

    Things to improve for next time:
    • I need to focus on endurance for those last 10-15 meters. I need to remember that I can breath when I'm done and honestly - O2 deprivation is fine in the short term. I need to have better times next week.
    • I need to remember to dolphin kick off the wall... One of the things I'm realizing in this 50 meter pool - since I don't have my flip turns and pushing off the wall I need to get as far as I can off my dive as possible so I can spend as minimal amount time swimming as possible so I can have the energy to sprint with with my arms and kick like crazy when I'm not able to glide.


    Sorry for the long post. I'm down for any thoughts or suggestions any of you have!

    See all of you (or none of you) next weekend at the Indy Swim Fit at the UofI Pool!!!

    Updated July 7th, 2010 at 02:44 PM by bzaks1424 (Jon: post MORTEM Mike MORTEM)

    Categories
    Masters Swim Meets / Events
  17. Mon Jun 28th 2010

    by , June 28th, 2010 at 11:29 AM (Ande's Swimming Blog)
    Mon Jun 28th 2010

    weighed 217

    My buddy jon had a motorcycle accident after practice on Sat morning, a truck pulled out in front of him.

    Rebecca Soni trained with UT Men this morning

    Subscribe to Ande's Swimming Blog


    LCM
    whitney Coached
    6:30 to 8:00
    Austin UT Swim Center main pool & diving well
    swam with todd, paul, nate, doug, larry, & Tyler
    wore b 70 jammer
    dove in around 6:40

    WARM UP
    did around 600 or 700


    MAIN SET

    20 X 50 on 1:00
    odds easy dps
    evens fast 200 pace
    held 30 & 31, a few 29's & 28 on last

    16 x 50 on 1:00 (with fins but i didn't wear fins)
    odds easy k
    evens 100 pace

    assigned: 10 x 150 on 2:15
    odds fast aerobic
    evens breath control

    DID: 10 x ___ on 2:15
    odds fr desc
    evens easy 100
    went 1:34, 1:31, 1:30, 1:27, 1:24

    easy


    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX
    entered:
    Fri
    8 50 Freestyle,
    Sat
    20 100 Butterfly,
    22 50 backstroke,
    Sun
    28 200 Individual Medley
    50 breastroke, &
    50 butterfly


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel
    Categories
    Swim Workouts
  18. New England LCM Championship Wrap-up

    by , June 28th, 2010 at 11:19 AM (Too Neurotic to be Suitably Aquatic)
    I just spent the last three days swimming, swimming, swimming, and camping. I can't say enough how much I love the Middlebury meet. The Middlebury Muffintops have consistently (at least the past 3 years that I have been to it) put on a class-act swim meet in a beautiful, airy facility.

    I made a 3.5-hour drive music mix of my most upbeat songs, and the best was the overture from the Star Wars Soundtrack. Made me think of Storm Troopers swimming. Thank goodness someone on the internet already posted this picture so I didn't have to re-create it:



    The swims went thusly:

    Friday:
    1500 (25:39.71) My goal, going into the day, was to swim this as 3 500's. I really thought I would average a :45 for each 50, but that's just not something I can maintain for that much distance. After the first 100, I treated the swim more like a warm-up, and decided to alternate-side breathe on the way down and right-side breathe on the way back. That helped to slow me down to a crawl-like pace, much to the dismay of my counter.
    The theme of the first 500 was "I have a cramp in my foot."
    Second 500 was "Is that pain I'm feeling in my shoulder? Maybe I should try to stop crossing my arms over so much."
    Last 500 was "The faster I finish this, the sooner I can eat."

    Saturday:
    Started the day with the 400. Swam it in 6:20.13. Before you think that's not the most amazing thing you've heard all day, I will say here that I swam it in 6:33 last year, and 7:20 in 2008.
    Also: 50 Free 36.78
    100 Free 1:23.76
    200 Breast 4:01.38
    100 Free - anchored the Women's Medley Relay
    A good day, but nothing beat the feeling at the finish of that 400. Until...

    Sunday:
    50 Breast 52.19
    200 Free 2:57.00
    200 IM 3:43.82
    I was just stoked to finish the 200 IM alive, having a better time than I anticipated and winning my heat was icing on the cake.
    But it was the 200 free that was the highlight of the weekend for me. It felt like a simply perfect swim. I went out fast, had a great turn, slowed myself a little for the middle, and came back for the last 50 just a hair slower than I went out. Also, I successfully spotted the woman to my left and the woman to my right and decided they were the ones to beat. I rarely know what's going on in the pool outside my lane, but this time I paid attention, and they motivated me to go faster, and it paid off as I won my heat.

    And speaking of the other women at the meet, there's something in the air at Middlebury, and I think it makes everyone really friendly. I chatted with all these great gals as we waited at the blocks, navigated the locker room, and meeted and greeted at the Saturday Social. One of the highlights was when I heard a new friend (Janet, the Swimsuit Addict), a non-FISH member, cheering for me during a race. (There were some nice guys there, too, I suppose.)



    Some other stuff:
    • *Having Bill Boomer on deck after his clinic and Rowdy Gaines swimming the 50 and the 100 and speaking at Saturday's dinner gave a gravitas to what we were doing, we were part of something bigger than just this meet, part of this movement of swimming. Also, I got a little star-struck and briefly had a silly conversation with Rowdy as we both stood in the shallow end of the warm-down pool, and I bragged about my 400 and my teammate in his heat.
    • *Overheard: "I think there's fewer people here this year because of the suits." Do you think fewer people are going to meets because they don't want to swim without the tech? I'm not sure. Could explain some, I suppose, but there's a myriad of reasons that people don't go to meets.
    • *Overheard: "I just had to tear all the dots off the top of my suit because they're not legal anymore. 'Cause water was just flying off them!"
    • *Overheard: "Turns out that this stretched-out suit from 2005 isn't legal anymore because it zips up in back. I guess I'm wearing my warm-up suit for the rest of the meet."
    • *I wore a grab-bag suit I just got in the mail last week. It was bright red, more loud than I would go if I had a choice, and probably one size too big. I wore my older black suit Saturday afternoon, when I had my worst swims. I wonder what difference it would make if I actually spent money for something more technical, perhaps I'll do that when my age catches up with my getting faster due to good practice.
    • *If I keep getting faster, I might actually start competing in heats with other 30-somethings.
    • *Our men's relay set the meet record for the 400 Free. I like to think it was because of my cheering. Overall, the FISH Masters came in 3rd place, thanks to a core group of 10 swimmers. Go team!
    • *We did the camping thing on Friday and Saturday to save money and time. (Expensive hotel in town, cheap hotels are 45 minutes away.) Next time I do that, I can't have an air mattress that deflates in the middle of the night like mine does. I was so bleary-eyed on Sunday morning that someone asked me if I had been crying.
    • *Practice today hurt a little. There was no workout on the board, so we did a 100-500 plateau pyramid. (Did 2 500's in a row.) I was feeling frisky, so I wasn't going to let anyone else lead the lane, but there was more than one occasion where I wanted to pull over and stretch at the wall instead of swim and I swam it anyway.
    • *That's it for meets until next fall! Time to set a new goal so I can keep eating whatever I want! And finally...
    *I LOVE SWIMMING.

    Updated June 28th, 2010 at 04:10 PM by swimmerb212 (I should have made that last line more clear.)

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  19. Middlebury meet day 3

    I came to the pool Sunday morning determined to get out of my negative splitting rut. I wanted to be braver in taking out my races. Here’s how things went:

    200 Back: 2:55.67 (41.53, 44.24, 45.51, 44.39)
    I swam this race just like I wanted to—tempo was good throughout, I took it out at a decent pace, and brought it back fairly strong. A couple of times on the last 100 I let my head drop back a little too far, which makes me lose some water on the arm pulls, but I was able to tell what was happening and correct that.
    Before I swim lcm backstroke races, I always like to pick out a few visual “landmarks” that will allow me to know where in the length I am—the pool can seem awfully long when there’s no way of marking your progress. I forgot to do that before my 100 the previous day, but remembered today (Middlebury has different colored banners from the schools in their conference strung along one wall that served quite well). I don’t think that knowing where in the length I am changes my race strategy or makes a huge difference in how I’m swimming, but it does increase my comfort in the water.

    100 Fly: 1:24.68 (40.45, 44.23)
    This race was good from a pacing point of view, but I do really need to work on my fly technique—it’s by far the weakest of my strokes, and that’s really apparent in long course. I got some good feedback both from Boomer and from Coach Craig (funny how they zeroed in on the same things) about my head position, the timing of my breathing, and the shape of the pulldown, so I was really happy about that. I think it’s also the first time I’ve swum this event lcm, so my time’s an automatic PR.

    200 Free: 2:38.04 (37.26, 40.30, 39.77, 40.71)
    Going into this race, my goal was to focus on the 3rd 50 of my race, and swim it as strongly as I could. (I figured if I then ended up dying on the final length, it would at least be an honorable death—I had spent the previous day having too much left at the end of my races.) I executed the race just like I’d planned. I’ve swum faster 200s, but this was the best one I had in me today, so it’s good to have a true gauge of that. It does seem perverse to bring home my 400 IM (1:19.92) faster than my 200 FR (1:20.48).

    100 Breast: 1:34.07 (44.79, 49.28)
    I was actually feeling sad before this race to be swimming my last event—it was that great a meet. My key was to go out strong on the first 50 and then keep my technique together on the 2nd. I dove in, took 2 long strokes with significant glide, then remembered that I was supposed to be pushing the pace. From then on, I was happy with how I swam the race, and surprised that my splits were as close as they were—judging by how the last 50 felt, I was guessing there would be more like a 6 or 7 seven difference.

    All considered, I felt like my race execution was quite good at this meet. To the extent that I didn’t get all I could out of my body in some of my races, it was more a matter of not finding the proper race strategy, mostly because I was underestimating my conditioning during the first part of the meet. I also think that setting one of my goals as swimming all the events this summer encouraged me on some level to approach my 200s FL and BR and 400 IM with the idea that “getting through” the race was enough..

    I can’t say enough great things about the folks at Middlebury who put on this meet. I’ve been doing masters swimming since the early 90s, and this was really one of the best and friendliest meet experiences I’ve had (and I’ve swum at a number of IGLA meets, which also tend to be very joyful and friendly events). The Muffintops ran the meet with a laid-back efficiency (with occasional touches of whimsy) that made everything feel fun and easy.

    It was also great to have some Asphalt Green teammates and a coach at the meet. Craig gave me great feedback after each swim, and now I’m really excited about getting back in the water and working on making my strokes better. Plus, he videotaped a number of my races—if anyone is interested they can see them (and hear his commentary on some of them). Comments definitely welcome!

    100 Back (I’m in the 3rd lane from the top, in the white cap): [nomedia="http://www.youtube.com/watch?v=XDxDAKJKfgk"]YouTube- Middlebury LCM 2010[/nomedia]

    100 Breast (4th lane from the bottom, or 5th from top, in white cap): [nomedia="http://www.youtube.com/watch?v=8egB5T_2lTg"]YouTube- Middlebury LCM 2010[/nomedia]

    200 Free (in lane 5, with lane 1 at the bottom): [nomedia="http://www.youtube.com/watch?v=tqB8xJ_eZc4"]YouTube- Middlebury LCM 2010[/nomedia]

    400 IM (I'm in the far lane in this one, and you can't tell much about my strokes): [nomedia="http://www.youtube.com/watch?v=nWvhoX-cb4s"]YouTube- Middlebury LCM 2010[/nomedia]

    In some ways this meet was a real relief to swim at after my experiences at nationals. There was such a feeling of plenty here—plenty of warmup space, deck space, time in each day, lockers, parking, etc. I felt like I could just show up each day and do what I needed to do to swim my best without having to plan everything around the logistics of dealing with crowded conditions and tense situations. At the same time, Atlanta had such great energy and excitement to it, and I wouldn’t have wanted to miss that for anything. I think it’s neat that as masters we have a range of meet experiences to choose from, and I feel that after all these years I’m still improving in my ability to figure out what to expect at any particular meet, anticipate what my main challenges will be in setting up myself to swim well, and strategize how to best deal with those challenges.

    I was really glad that I got to chat with a couple of other USMS bloggers at this meet. Swimmerb212 had some impressive time drops in her 400 FR and 200 IM. Her team, the FISH, had an overall strong showing, and beat out my team for second place among non-NE LMSC squads. Gigi also had a number of strong swims. She not only emerged from the meet as New England champion in several events, but it looks like she captured a meet record along the way.. Kudos to both on their meets!

    My final observation is that swimming in the NE LMSC seems like a really good deal. They have 3 wonderful championship meets every year, with lots of spirited intra-LSMC competition between workout groups, plus they get to combine forces for relays at out-of-LMSC meets. (My LMSC was once set up this way, but we never really had the camaraderie of NE and were often too disorganized to take full advantage of the relay thing.) Many of the NE workout groups have fun names and/or mascots and lots of cool gear. (The Penguins had a giant plush penguin dressed up and stationed in their team area; I petted it for good luck every time I passed by.) I think a lot of the great NE spirit can be attributed to the efforts and attitudes of many extraordinary swimmers and coaches in their LMSC. But to the extent that their structure as a regional team contributes to their success, I think it is something that USMS should be encouraging (or at least enthusiastically allowing). In many ways, the NE LSMC is masters swimming at its best.
  20. Just going thru the motions I think

    by , June 28th, 2010 at 07:24 AM (Mixing it up this year)
    I did not have much energy today so it seemed like I just had a "go thru the motions" kind of day.

    5x200@3:45 Free
    5x100@2:00 Fly kick on back w/fins
    500 Free kick w/fins every 3rd 25 fast
    3x[100@1:45 Free w/paddles & bouy
    .....[200@3:30 Free w/paddles & bouy
    400 Free w/paddles & bouy for time 5:53
    200 Free EASY

    Total 3500 meters
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