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  1. Workout with Husband

    by , December 10th, 2009 at 02:20 PM (Elise's Fitness Fun)
    Worked out for the first time since Saturday. Between Christmas preparations and other things, have been quite busy. Also, had a huge final in my class on Tuesday, so spent Sunday and Monday studying for it. Tuesday, after taxing my brain, I just felt like taking it easy. Guess it was all worth it as I just found out I got an "A" in the class. Really happy about this because the prof rarely gives an "A".

    Yesterday, swam with my husband at the pool. He has been consistently swimming 3 times a week at about 2,000 -2,500 yards a workout since late August. He plans to swim 50 free at Auburn in February and maybe a relay.

    Here is the workout we did:

    400 warm-up - mix of easy free, breaststroke

    4 x 100 on 2:10 - I did back

    easy 100

    4 x 200 drill - I did butterfly drill - 3 rt/3 lt/3 full

    6 x 50 all-out free on 3:00 -

    200 easy

    2,200 yards
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  2. Thu Dec 10th 2009

    by , December 10th, 2009 at 10:32 AM (Ande's Swimming Blog)
    Thu Dec 10th 2009

    yesterday I edited my long beach post
    added links to a few race videos & each event results

    WEIGHTS
    lat press
    lat pull
    bench press
    leg press

    TODAYS SWIM PRACTICE

    6:30 - 8:00
    Whitney coached
    SCY UT Swim Center
    diving well & Main pool
    swam with Mike, Erin, Brandon, Amy, Paul, Max, Tyler, & Todd,
    dove in around 6:36

    wore briefs

    WARM UP
    400 missed
    300
    200 kick
    100

    Main Set:

    5 x 50

    5 x 100

    assigned 5 x 200
    did 5 x (50 fr, rest 50, 100 swim)

    assigned 5 x 400
    did 5 x (100 fr, skip 50, 100 fr, skip 50, 100 fr)

    5 x 50 fr
    1) 4 breaths 2) 3, 3) 2, 4) 1, 5) 0 breaths

    4 x 25 sdk easy speed on 1:00

    50 easy


    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX



    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events

    Updated December 11th, 2009 at 10:33 AM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  3. Sleep Swimming it can be done

    by , December 10th, 2009 at 07:18 AM (Mixing it up this year)
    This morning I just didn't want to wake up. I was 1/2 asleep while driving and once in the water. Slept during the warm up so I don't really remember much. The first 5 100's of the main set I was just starting to semi wake up on.

    Yes sleep swimming can be done and fast!

    1000 as 200 swim/pull/swim/kick/swim

    15x100 Free w/paddles & bouy as 1-5@1:35, 6-9@1:30, 10-12@1:25, 13-14@1:20, 15@1:15 once again the only one I did not make was on the 1:15
    500 Free kick w/fins every 3rd fast
    5x100@:10R Free w/snorkle as 25 kick, 25 rt arm, 25 lt arm, 25 swim

    Total 3500 sleep swimming yards
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  4. Lots of Freestyle Tonight

    My team is truly and deeply into One Hour Swim prep mode. Here’s the scy workout I did with them tonight:

    500 warmup

    8 x 75 @ 1:10: 2 x (FL/BK/BR, BK/BR/FR, BR/FR/FL, FR/FL/BK)

    Monster OHS Pace Set:
    6 x 25 easy @ :40
    6 x 50 @ :40
    6 x 25 easy @ :40
    6 x 75 @ 1:00
    6 x 25 easy @ :40
    5 x 100 @ 1:20
    6 x 25 easy @ :40
    4 x 150 @ 2:00
    6 x 25 easy @ :40
    3 x 200 @ 2:40
    6 x 25 warmdown @ :40

    I had good lanemates who helped me get through it all. Whew!

    Tomorrow I think I will swim on my own and do lots of IM and some sprinting!

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  5. SLUSH

    I woke up to a winter wonderland... 8 inches of fresh snow. I got dressed and then the sad reality hit me when I opened the door; its about 38 degrees and drizzling. I grab a shovel to dig out the car and the "snow" weighs a ton and sticks to the shovel which means it takes a great effort to lift and a greater dynamic flick to try and remove it from the shovel. It took much longer than I planned and therefore missed morning practice. AAAAARRRRRRGGGGGHHHH!

    Though I did get a fair amount of exercise in, it was rather less than satisfying, and the snow is all cruddy and will be ice or slush by morning... no skiing yet for me.

    I did book my flight to Hawaii for the TI Open Water Camp in Kona from March 14-20. Clare will be joining me and we are flying in on the 12th with a return booked for the afternoon of the 22nd. I am excited to be co-directing this camp with Terry and as we will be on location of the Ironman swim, hope to have lots of IM qualifiers taking part. As an added little bonus, we are planning to hire a couple of boats to escort interested swimmers across the Maui Channel on the 21st (post-camp). Anyone want more info? PM me or go to www.totalimmersion.net
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  6. Sarasota Y Sharks Masters 5:30 Workout -12/10/09 -SCY

    by , December 9th, 2009 at 05:43 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:

    1 X 200 3:20 3:00
    2 X 150 2:20 2:15
    4 X 50 :50 :45
    Swim it twice. Round 1 intervals left, round 2 right.

    16 X 25 :30

    4 X 150 kick 3:20
    Middle 50 fast.

    3 X 100 1:50
    4 X 50 1:05
    Swim it twice with a short break.
    100's are stroke or IM.
    50's are choice stroke, no free

    1 X 100 easy 2:00
    2 X 50 build 1:00
    8 X 25 fast :40
    1-4: Sprint 20 yards, no breath.
    5-8: Sprint 25
    Three rounds break between each.
    All choice.

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  7. Life Has Been Busy

    by , December 9th, 2009 at 04:46 PM (My Passion)
    I have not posted since last Friday. Very busy lately - still swimming, but busy. Saturday I woke up with a Migrain, so I did not swim . Sunday I got to go kayaking with 5 other people. Cold and a little drizzely, but beautiful and fun! I wore my wetsuit, but just to stay warm in case I got wet, which my feet and butt did and part of a leg when I got stuck. One poor guy wearing jeans got dumped. He had to have been cold. Air temp was in the 50's and water temp was probably low 60's if not colder.

    Monday I went to practice, it was all free, some kick sets and some pull sets and some straight swimming - swam 2000 yards. (pool water exceptionally cold this day )

    Tuesday - 30 minutes on the Elipse as hard as I could go, then weights (abs are still sore from this and legs feeling it) and a good stretch.

    Wednesday (today) - this was the practice:

    1X100 Free (swim, kick, pull, swim)
    1X100 Fly (swim, kick, pull, swim)
    1X100 Back (swim, kick, pull, swim)
    1X100 Breast (swim, kick, pull, swim)
    1X250 Free
    5X50 sprint (alternate free and back every other 50) on 1:30
    5X100 sprint (alternate free, fly EO 50)
    5X200 sprint (alternate free, breast EO 200)

    Did 4 of the last set and an easy 100 free to cool down. Felt good when finished, pool water was an acceptable temperature

    Happy Swimming
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  8. Finally, another SCY 200 Free this Friday

    by , December 9th, 2009 at 04:32 PM (Random Nonsense)
    Any comments on not kicking?

    I have two meets this weekend. A USAS meet Friday and a USMS meet Saturday.

    Here is my plan:
    - no more kick set until Sunday
    - normal weights (which is light tonight)
    - normal training in the water substituting backstroke for kick (about 3k/day)

    Friday is the 200 Free. It is at a 50M pool, so hopefully the meet will be at one end of the pool, leaving the other end for warm up. If that is the case, I will get a long easy warm up in, about 1500. If not, I will get in what I can. The 200 free is right after the 12 and Under 50 breast (Friday night all ages swim, the rest of the weekend is broken up). This is good for me, because I want to get in and get it over with.

    The goal is JUST to break 2:00, putting me at A meets for the rest of the season.

    I want to split 27 high, 3x 29 high. This, in theory, should be cake with my 50 is a 24 low and 100 is a 53 mid, and leaves me with a lot of wiggle room to still break 2:00. Went out 27 low on the previous USAS 200 attempt, and died the last 100.

    And I am going to try to kick a steady six beat the first 150, then hammer the legs home.

    Saturday is just a fun meet. I will get lots of race pace 50s in, but I don't think we are going to set any records. This meet is pretty much the NATIONAL meet of North Texas relays. Hopefully I get to swim on the 4x25 free relay from the block end.

    Should I wear my legskins one last time? I think they are spent.
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  9. B70 Practice, Wed., Dec 9

    by , December 9th, 2009 at 02:04 PM (The FAF AFAP Digest)
    For a change of pace and to gage SDKs I wore my very old stretched out B70 with a teensy hole to practice today. Got it on in under a minute.

    Swim/SCY/Solo:

    Warm up:

    750 variety

    Main sets:

    3 x (4 x 25, no fins)
    #1 = easy speed hypoxic shooter
    #2 = easy
    #3 = fast SDK to 15 meters, then cruise
    #4 = easy

    On #1, I was kicking 16-17 x instead of my usual 20-21 in poly tank.
    On # 3, I was 14 SDKs to the 15 meter mark from a push. I'll take 13 on my starts this weekend.

    This seems to not bode well for the transition to f'in kneeskins. Or maybe I'm just more rested than usual and therefore have a better DPK and it's not all B70 related. Geek is probably correct that I'll be bitter after I take my beloved suit off for perhaps the last time. I think I've been swimming in it longer than everyone but Ande. I've swum in it every meet I've competed in since June 2008 except for a couple USA meets.

    50 EZ

    4 x 25
    odds = easy speed fly
    evens = easy

    1 x 50 back AFAP w/fins
    Went high 22. Maybe 3/4-1 of a second faster than with poly tank.

    150 EZ

    2 x (25 AFAP free + 50 EZ)

    100 EZ

    Couple of dives off the side with Fortina, the nose clip. I may use Fortina in my 100 IM this weekend.

    Total: 1700

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

    Commentary:

    I need to get organized and print off all my meet info and start packing. Eney recommends that I "practice" rice crispie treat ingestion. I had thought I would just cab it around, but I may rent a car. And I seriously need to update my ipod. Any recommendations?

    I felt pretty decent in the water today. Perhaps slightly sluggish from the massage yesterday, though it wasn't a deep tissue. Shoulder and knee are still slightly, but not unduly, twitchy. I'm not going to worry much about "feel." I felt wretched before Rutgers last year and swam well. I've certainly rested more than usual. This is definitely the longest I've been away from the gym for a taper (at least since I've become a gym rat).

    Q just alerted me to the fact that my rice krispie bars from Whole Food, in fact, have gluten. Malt, an ingredient = gluten. http://wiki.answers.com/Q/Is_there_g..._Rice_Krispies. This is not going to be easy. I'm just going to eat them anyway, whilst cutting back on other gluten products. It would seem like a tiny amount anyway ... I'll buckle down more after the meet. They're too tasty and efficient to pass up.

    Updated December 9th, 2009 at 08:15 PM by The Fortress

    Categories
    Swim Workouts
  10. Wed Dec 9th 2009

    by , December 9th, 2009 at 10:47 AM (Ande's Swimming Blog)
    Wed Dec 9th 2009

    here's a video of my 200 IM
    thanks to Ahelee

    TODAYS SWIM PRACTICE

    5:30 - 7:00
    Whitney coached
    SCY UT Swim Center
    Main pool
    swam with Tyler, Todd, Nate & mike

    wore briefs

    WARM UP
    2 rounds of 200, 150, 100, 50

    Main Set:
    4 rounds (one each stroke) of
    4 x 25
    4 x 50
    4 x 75
    4 x 100
    I skipped some here and there

    50 easy
    Categories
    Swim Workouts
  11. A bit more speed today

    by , December 9th, 2009 at 07:34 AM (Mixing it up this year)
    Since I was feeling better today I decided to do a few and I mean few sprints. I can tell I have more strength in my legs now since I have been trying to do more kicking.

    Goal for this year is to break 27 in the 50 Free, 1:00 in the 100 Free and if I don't get cut from the 50 Fly at Nat's I want to go 30 in the fly(6th event).

    10x100@1:45 Free #3,6,9 Back
    3x[100 Free for time w/fins went 1:00 on all
    ....[300 Free kick w/fins easy recovery
    ....[1 minute rest
    25,50,75,100,25,50,75,25,50,25@:05Rest Free w/paddles & bouy long and loose
    5x100@1:30 Free w/paddles & bouy
    4x50 Starts with breakout to 20yards Fly then finish easy free

    Total 3500 yards

    Updated December 9th, 2009 at 08:26 AM by Donna

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  12. Tuesday, Dec. 8

    by , December 8th, 2009 at 10:02 PM (The FAF AFAP Digest)
    Couldn't get to the pool today. Was stuck at home waiting for a delivery. Then had a massage at 12:30. The rest of the day was taken up with kid activities and decorating the Xmas tree (another allergen, lol). (Speedo, I had Suzie today; she was pretty good, but I think Erica is better.) I apparently have tight calves, pecs and neck. No surprise, as I haven't stretched much this week and swimmers are known for their chronically tight necks.

    I did do my RC exercises. The left shoulder is slowly coming around. I do have a little twinge in my right knee that I've had for awhile. Not sure, but I am thinking it is due to some of the Bikram yoga moves (sitting Japanese style and all the locking of the knees). I can't think what else could have triggered it ... I don't think it will effect anything, just noting it.

    Q, I had a gluten free bagel with peanut butter today and it wasn't that bad. I think I'll bring some along to the meet along with my rice crispie bars.

    As seen in the recent thread on the DF, I am actually considering doing a 200 fly. It seems that pulling is optional. Does anyone have any ideas about the right combination of kicking and swimming that would maximize speed, save the shoulders and be easiest? I might do it at this meet: http://www.pvswim.org/0910meet/10-31-ma.htm All us "13 & Overs" get to swim in the afternoon, so that's pretty sweet for me as the pool is not close.

    Results from TYR SCM meet in Chicago:

    http://www.tyrgrandprix.com/files/20...%20Results.htm

    I think everyone has seen the LB and CZ results. I got bumped a couple spots in the 100 fly by speedsters AJ Block and Lisa Ward. I'm always amazed at people who can take their 100 fly out close to their 50 time and just keep going ... I can't do that at all. Of course, AJ and Lisa, are much more mid-D to D specialists.

    Updated December 8th, 2009 at 11:49 PM by The Fortress

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  13. Sarasota Y Sharks Masters 5:30 Workout -12/09/09 -SCY

    by , December 8th, 2009 at 03:29 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    1 X 200 3:30
    4 X 100 1:40
    1 X 200 3:00
    3 X 100 1:30
    1 X 200 3:00
    2 X 100 1:30

    2 X 100 kick 2:15
    8 X 50 kick 1:10

    2 X 150 free 2:15
    2 X 150 50 fly/100 free 2:30
    2 X 150 50 fly/50 back/50 free 2:45
    2 X 150 50 fly/50 back/50 breast 2:45

    1 X 200 free 2:30 or 3:00
    4 X 50 free 1:00
    Four times through. Take :30 seconds break after #4 50.
    Descend each set of 50's 1-4.
    Descend the 200's 1-4.

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  14. Day 2

    by , December 8th, 2009 at 01:33 PM (A comfort swimmer's guide to easy swimming)
    I told myself that when the Elko pool closed for December I would rest and take a full week off from training of any kind. It's only been 2 days and I'm already having withdrawal syptoms.
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  15. The One Hour Swim Approacheth

    Today I was looking forward to working out with my team and simply doing whatever someone told me to do, without trying to check things off some mental list of pre-meet preparations. My team has gone into one-hour-swim prep mode, so today’s workout included lots of freestyle pacing work.

    500 warmup

    8 x 100 K/D/K/S (2 of each stroke, IM order) @ 2:00

    4 x 100 FR @ 1:35 [Before we began, the coach told us we that we would be using the average of these swims to pace the rest of the workout. I manipulated my finishing glides so that mine averaged 1:20, since that’s my goal OHS pace.]

    2 x 200 FR @ 2:50 [The goal was to come in at OHS pace. I did these a bit faster at 2:31 and 2:32. I had to go fast on the first one because the guy in the next lane was racing me; on the second, he completely died, but I felt like I needed to swim the same pace so it wouldn’t look like I had been going fast just to race him.]

    2 x 400 FR @ 5:30 [5:21, 5:24]

    4 x 100 FR/BK @ 1:30 [Coach was going to have me do these FR @ 1:25 while my lanemate did 1:30s, but I suggested that I do FR/BK halfsies on 1:30 so we could stay together. As a bonus I got a break from all the freestyle. I brought these in at 15, 17, 17, 18].

    Easy 50 warmdown (I got out early because of an early doctor’s appointment today).

    At the doctor’s I got my H1N1 vaccine (because of my asthma—I’d gotten a regular flu shot earlier in the season), and with my immune system newly fortified I decided to brave the hordes of tourists and schoolchildren and walk down to Rockefeller Center to see the tree and the department store windows. I’m a sucker for Christmas decorations.
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  16. Slow and sluggish today

    by , December 8th, 2009 at 07:10 AM (Mixing it up this year)
    Just had no energy for today and it took too many phone calls to wake up my son so there was no warm down today.

    100,200,300,400,500@:15R Free
    500 Free kick w/fins every 3rd 25 FAST
    200 kick w/fins & snorkle alternate 50 free/50 fly
    100 Free w/fins sprint for time 1:03 that stunk
    200 fly kick w/fins
    5x100@1:30 Free w/paddles & bouy on the easy side

    Total 3000 yards
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  17. Meet Analysis + Swim, Monday, Dec. 7

    by , December 7th, 2009 at 10:39 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    400 swim
    200 kick
    100 fly drills

    Pre-set:

    8 x 25 back shooters

    10 x 25
    odds = easy speed fly
    evens = easy

    2 x (4 x 25)
    #1 = long evil pullout
    #2 = no breather free with overkick
    #3 = burst free, fast to 15, then cruise
    #4 = front scull

    50 EZ

    Bit 'O Speed:

    1 x 50 back AFAP w/fins, 23.5-24
    cramped: why?! I've been resting the damn legs.

    150 EZ

    4 x (25 AFAP free w/fins + 50 EZ)

    100 EZ

    Total: 2100

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

    Commentary:

    Felt OK in the water today, though not so much on my fast 25s free. I'm done looking at the clock till the meet except for maybe one fast 50 tomorrow. As Ande would say, I've been swimming fast in practice, I'll swim fast tomorrow and the next day and I'll trust my taper.

    F'in Grrr:

    Like Speedo, I'm f'in grrr about the GMUP masters situation. I got yet another email canceling all regular Thursday-Sunday practices again for yet another USA-S meet. "Make ups" -- which cannot possibly be construed as "make ups" as they are of a drastically different nature -- are at either 4:45 or 5:30 am. No one is happy. Many are letting their membership lapse. It's idiotic; they could easily let us come during open lap swim without additional cost to the facility. They are apparently trying to gouge us by insisting we join the facility for an extra $750 per year on top of our monthly masters fee. Uh, no thanks. I understand we are going to approach management in January. I think it's a mistake; it should be dealt with immediately before it becomes a pattern and practice in management's mind. I'm really ticked off. Also haven't had a single chance to practice starts for the meet. Last went off the block at the Sprint Classic. Oh well, I don't need to tire out the legs anyway; I'll just go with JimRude's thought that practicing starts is overrated. Of course, I think, unlike me, he must have a good one.

    Meet Analysis:

    Here are my thoughts on my upcoming events. I don't really have specific time goals (except I do like PBs, who doesn't?). I'm just going to swim fast and see what appears on the timing board. I've trained to be intense and aggressive; I'll just do that in the meet. I hope I can find a cup of coffee halfway through the meet both days. Jolt gum is not an equivalent (sorry Jimby).

    100 IM, seeded 8th

    Last year at Rutgers CZ meet, I blew away my previous 100 IM time by over three seconds. This was a breakthrough swim for me. My splits were 32.50/39.30 (1:11.80) -- appalling. Evil was a challenge and I was pretty dead on free. I'd like to improve on my second 50 split this year. I think I can do this because my breaststroke pullouts are faster with the dolphin kick done first. I will breath more on the first length of fly this time as well, and try and nail a big underwater on backstroke. (I remember seeing Ande do this to good effect in Austin.) Bring it home fast on free no matter how much it hurts; I have a ton of rest before 50 back. I'd be very happy with a PB or around the same time.

    50 back, seeded 1st:

    Last year, I went a 31.7 at the IGLA meet in June 2008. It was my first meet with the B70 and after I began lifting. I hope I can improve on this time. I should be able to, if all goes well, because my SDKs are much better (especially on the second 25) with Fortina. No need to think about this event -- 13-14 SDKs each length. Try to hit the finish hard and not glide in, as I am occasionally wont to do.

    50 free, seeded 7th:

    I went a 28.5 at Zones last year, which was a PB. I seeded myself at 28.7 b/c I thought that was time from last year. I should be able to equal or better this as I went a 28.5 in LCM this summer. But you never know with a 50 free b/c of the start & turn. I'm not fond of turning on bulkheads, so sometimes go awry there. If I do, I will swim my 100 free for a 50 free split on Sunday. Plan on 2 breaths. Probably 6-7 SDKs each length. Think kick.

    50 fly, seeded 3rd:

    Last year at Rutgers, I swam a 29.99 in the infamous time trial that didn't count despite being authorized by the meet director and referee. Someone reading my blog made an official complaint about it, which ticked me off incredibly and almost caused me to stop blogging. My official PB is therefore 30.7 from June 2008. I think I'm capable of going faster than 29.99, since I went a 29.7 in LCM this summer. That swim was a huge drop for me though, and might have been my best swim at Nats. I don't think BU is as fast as Indy either. But hopefully I'll be in that range. Everything depends on how you hit the turn and finish in this race. I plan 8-9 SDKs off each wall, perhaps less. 2 breaths. I'll try not to look this time. lol

    100 back, seeded 1st:

    My PB in this event is from the Albatross Meet last March. I was racing Lisa van Pelt-Diller, and it was a fun race. My time was 1:10.94 with splits of 34.92 and 36.02. Very close together -- basically an even split given my start. At the time, I was trying to implement Jim Thornton's 100 free plan: strong fast first 50, hold or ease up slightly on the 3rd 25 and then barrel into the turn and bring it home. I did have a great last length, but probably should have taken it out faster.

    I have a habit of being too conservative on the first 50 of a 100 back. I can honestly say I've never taken it out too fast. I guess the fear of paralysis stops me. However, I have recently heard the following advice: "Take it out fast and die; it's better than taking it out slow and dying" "You can't get back that first 50." "It's a 100, why are you dogging the first 50?" So I can only conclude this is evidence of my wimpy sprinterdom. So I plan to take it out somewhat faster.

    As far as SDKs go, I'm going to take Quick's advice and think of it as a 50 swim/50 kick. I think I'll likely be gassed on the last 25, but I'd still like to swim it this way. (Last time, without Fortina, I didn't take as many SDKs, though the ones I did take won the race for me.) I'm thinking either 13-13-13-10 or 13-13-10-13. Thoughts?

    50 evil:

    Doing this as a split request on a 100 evil. My one and only SCM 50 breast was at NE Champs in 207 where I went a 41.52. Given that I went a 34.1 in yards at Zones in April, I'd like to be in the high 38 range. That might even crack TT. It all depends on my start. I have to avoid going too deep and flutter kicking to the surface. I've been working on this in practice by pulling up on the pulldown instead of straight ahead. I'd like to stay underwater as long as possible each 25, and then muscle my way though the swim. If no one scratches during positive check in, I'll be in an end lane. Yuck at BU.

    100 free:

    I seeded myself at 1:20, as I wanted to have the option of going for a 50 free split in this event. And, if I need to, I will. But I've decided that I will probably swim it as a 100 free. I haven't swum the 100 free in SCM since NE Champs in 2007, when I went a very slow 1:06.0. I recall feeling absolutely awful in that race. It was my first race of the day and was definitely a "shake the cobwebs off" swim. I recall Stud saying my arms were moving very slowly. Not desirable, as I am usually known for my fast turnover. If I do swim the 100 free, I'm going to make an effort to take it out somewhat faster than usual. (At Zones, I almost even split this event as a hard warm up.) I figure I can die like a dog on the last event of the meet. I have an end lane for this event as well, unless others don't show. Of course, it is perfectly forseeable that I will be too tired to want to die like a dog.

    Updated December 7th, 2009 at 11:56 PM by The Fortress

    Categories
    Swim Workouts
  18. 2009 Long Beach Results

    by , December 7th, 2009 at 08:27 PM (Ande's Swimming Blog)
    Long Beach
    very well run meet great volunteers saw many friends from around the country

    been fighting a cold going into the meet &
    it got worse as the meet went on
    but really didn't want to make excuses

    Full Results

    won each event
    broke 4 relay NR's & maybe WRs


    Friday

    Event 3 Men 45-49 200 SC Meter IM
    Video of the Race thanks to Ahelee:
    http://tr.im/091204200im
    I'm in lane 6 LiveSwim.net Video
    NR: 2:13.42 Glenn D Mills 06-22-08
    WR: 2:10.49 02/15/2009 JPN TAIHEI SAKA
    My 2008 time & splits were: 2:14.16 29.10 34.93 38.82 31.31 1:04.03 1:10.13

    went 2:11.28
    splits 28.91 33.49 38.25 30.63
    1:02.40 1:08.88

    improved my time by nearly 3 seconds,
    broke the 45 - 49 mens National record but missed WR by 79 100th's

    Comments

    swam it the way I planned it, wore a new b70 & got to swim it fresh
    fl
    worked SDK but breathed each stroke and barely kicked
    bk
    worked took 4 or 5 SDKs off each wall
    breathed often, set up for a fast bk to breast turn and hit on my left hand which is my better hand, had a good turn
    br
    worked it, bob strand said I looked good & called me a closet breastroker
    fr
    worked it hard, 6 beat kicked, felt really tired


    Event 8 Men 160-199 800 SC Meter Freestyle Relay
    LiveSwim.net Video
    swam with Todd, Mike Varozza & Tyler
    we wanted to break the NR & set the new FINA WR
    NR 8:05.09 VENTURA COUNTY Mike Shaffer, Don Smith, Tim Hedrick, Jim Mcconica 12-09-01
    We went 7:52.82
    tyler lead off in 1:53.31 smokin was 1:55 last year
    Mike 2nd 1:57.25
    todd 3rd 2:01.34
    me 4th 2:00.86 27.99 59.30 1:30.41
    wanted to split it well
    2 beat kicked 125, 6 beat kicked 75



    Saturday

    Event 12 Men 45-49 50 SC Meter Butterfly

    LiveSwim.net
    WR & NR: 25.82 Paul Smith 12-02-07
    Went 25.99 in 2008
    went 26.57
    entered with a slow time to rest up for relay
    starter held us longer than I've ever been held before a start, it surprised me that we weren't asked to to stand up
    was disappointed hoped to go faster


    13. 400m Freestyle Relay 160 - 199
    NR: 3:39.80 GOLD COAST MASTERS Jim W Harper, Jonathan B Olsen, Sean P Frampton, Luis E Comulada 06-22-08
    we went 3:32.44 broke NR & hopefully WR
    1) 25.93 54.67 (54.67) Rasmussen, Anders M46
    2) 1:20.99 (26.32) 1:49.53 (54.86) Bartee, Todd M40
    3) 2:14.42 (24.89) 2:41.28 (51.75) Blessing, Tyler M37
    4) 3:05.26 (23.98) 3:32.44 (51.16) Varozza, Mike M42

    Event 15 Men 45-49 100 SC Meter Backstroke
    LiveSwim.net Video
    was tired & not real psyched just wanted to swim a good race and win
    1 Rasmussen, Anders 46 TXLA-43
    29.25 1:00.56 (31.31)


    Event 20 Men 200-239 200 SC Meter Medley Relay
    LiveSwim.net
    WORLD: W 1:52.43 2/14/2009 CWC MAEBASHI - JPN H SIBUYA, M OTSUKI, S IMAI, F SHIGENO
    NATL: N 1:53.92 3/24/2007 N CAROLINA J KLEIN, J BLANK, T LEHMAN, R SCHMIDTZ

    went 1:51.39 broke NR & WR
    1) 27.46 Rasmussen, Anders M46
    2) 57.34 (29.88) Guthrie, David M49
    3) 1:26.39 (29.05) Vandam, David M54
    4) 1:51.39 (25.00)Stinchcombe, Max M52
    solid swim felt psyched


    Event 22 Men 45-49 50 SC Meter Freestyle
    WORLD: W 23.67 3/28/2009 JANNE VIRTANEN, FIN
    NATL: N 24.18 11/15/2008 ANDERS RASMUSSEN

    1 Rasmussen, Anders 46 TXLA-43 24.18 24.82 9
    2 Adair, Scott 46 SCAQ-33 25.00 25.12 7
    3 Jimenez, Carlos 45 RICE-25 25.16 25.17 6
    4 Glaser, Geoffrey 45 ARIZ-48 25.49 25.24 5
    barely won, not a good time, tired



    Sunday


    Event 26 Men 45-49 100 SC Meter Butterfly
    LIVEswim
    WORLD: W 57.17 12/14/2003 PAUL CARTER, USA
    NATL: N 57.17 12/14/2003 PAUL CARTER
    1 Rasmussen, Anders 46 TXLA-43 59.99 58.03 9
    27.03 58.03 (31.00)
    2 Helgason, Tryggvi 46 LVM-33 1:01.95 1:00.67 7
    28.55 1:00.67 (32.12)
    my state of mind before the race was
    swim fast enough to win but I dove in and saw I was in the lead so I SDKed and went out smooth & easy, felt good, didn't think I went that fast, hoped to really crank a good 100 back and wanted to save up

    Event 29 Men 160-199 400 SC Meter Medley Relay
    LIVESWIM VIDEO
    NATL: N 3:50.93 11/15/2008 LONGHORN A RASMUSSEN, T BARTEE, T BLESSING, M VAROZZA

    1 Longhorn Aquatics-43 'A' 3:50.99 3:53.09 18
    1) 28.33 59.20 (59.20) Rasmussen, Anders M46
    2) 1:29.60 (30.40) 2:05.69 (1:06.49) Bartee, Todd M40
    3) 2:31.47 (25.78) 3:01.61 (55.92) Blessing, Tyler M37
    4) 3:25.85 (24.24) 3:53.09 (51.48)Varozza, Mike M42

    Event 37 Men 45-49 100 SC Meter IM
    WORLD: W 1:00.29 1/29/2006 MARCO COLOMBO, ITA
    NATL: N 1:00.32 11/16/2008 ANDERS RASMUSSEN
    1 Rasmussen, Anders 46 TXLA-43 1:00.32 1:02.30 9
    28.37 1:02.30 (33.93
    2 Guthrie, David 49 TXLA-43 1:03.23 1:03.00 7
    29.92 1:03.00 (33.08)
    3 Smiley, Jon 48 TXLA-43 1:07.12 1:04.86 6
    30.03 1:04.86 (34.83)


    Event 38 Men 160-199 200 SC Meter Freestyle Relay
    WORLD: W 1:33.91 3/28/2009 LAHDEN KALEVA - FIN J VIRTANEN, T MATKANIEMI, A AILIO, T RUNDGREN
    NATL: N 1:35.44 11/16/2008 LONGHORN T BLESSING, M VAROZZA, A RASMUSSEN, M STINCHCOMBE
    1 Longhorn Aquatics-43 'A' 1:35.82 1:36.53 18
    1) 24.43 Blessing, Tyler M37
    2) 48.75 (24.32) Rasmussen, Anders M46
    3) 1:13.47 (24.72) Bartee, Todd M40
    4) 1:36.53 (23.06) Varozza, Mike M42


    had fun
    won high point
    got to see many friends and some truly out standing swims, tired, don't recommend doing that many swims over 3 days, 2 or 3 a day is way better


    BLOG entry about my 2008 SPMA Short Course Meters Championships Results

    [ame="http://www.usms.org/forums/showpost.php?p=115726&postcount=1790"]Sunday Dec 2, 2007 Blog[/ame]

    [ame="http://www.usms.org/forums/showpost.php?p=115661&postcount=1788"]Saturday, Dec 1, 2007 blog[/ame]

    Updated February 11th, 2010 at 12:11 PM by ande

    Categories
    Masters Swim Meets / Events
  19. Sarasota Y Sharks Masters 5:30 Workout -12/08/09 -SCY

    by , December 7th, 2009 at 01:47 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    4 X 100 1:40
    4 X 50 kick 1:10
    4 X 100 IM 1:50
    4 X 50 kick 1:10
    1 X 400 swim 6:00
    1 X 200 kick -

    1 X 200 IM 3:30
    2 X 100 IM 1:45
    4 X 25 *1 of each* :30
    Swim it twice. Short break between rounds.

    2 X 50 fast 1:05
    1 X 50 easy 1:15
    Choice. Four times through.

    2 X 100 moderate 1:30
    1 X 200 fast 3:30
    3 X 100 moderate 1:30
    1 X 300 fast 5:00
    4 X 100 moderate 1:30
    1 X 400 fast -

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  20. Love and Comfort

    My husband’s grandmother was not much into sports, but she loved hearing about my swimming and polo playing. She always wanted to know where and when my next swim was, who the competition would be, how many times I week I practiced, who my teammates were—her attentions to anything sporty I did were really generous and genuine. She would insist that I was surely the next Gertrude Ederle (she was old enough to remember the great Channel swim), and gush at length about how wonderful it was that women today were so active and fit.

    Then she would lean back in her chair and smugly deliver her line: “Now me . . . I was made for love and comfort.”

    I knew that even Gertrude Ederle couldn’t compete with that.

    This grandmother is gone, but her stories and sayings stay with me. I find myself pondering the whole love and comfort thing, particularly when things get frustrating and difficult with my swimming. Why put myself through the early-morning wakeups, the weekends sacrificed to meets, the bodily pain of training and racing? Shouldn’t love and comfort be enough? Why go looking for more, especially when it involves so much effort and sometimes brings disappointment?

    I find these questions especially pressing when I look around at other swimmers and decide that I’m . . . well, probably lazier than most. I don’t at all love sets designed to put you at the edge of what you can swim aerobically. At every practice, I see teammates who relish doing 100s on the fastest interval they possibly can. They live for that heart-pounding, working-as-hard-as-possible endorphin high. Not me. I’ll suffer through that sort of thing once or twice a week because it helps me reach swimming goals, but I’m definitely not a workout junkie. And as far as dry-land and cross-training activities go—well, I do sometimes find rowing and running fun, and there’s a satisfaction I get from being strong and fit, but on most days those activities don’t seem intrinsically more fun to me than, say, curling up in a lounge chair and reading a good book.

    Maybe I’m not actually cut out for this whole modern gung-ho aging athlete thing. Maybe being a couch-potato and eating bonbons is really my true calling.

    But then I think about what I would miss if I weren’t a swimmer. I love the sensations of swimming—the feeling of moving through water, the sparkliness and blueness of pools, even the sound of the wrinkles in my swim cap rippling when I streamline off the walls. I enjoy the social aspects of swimming with a team. And I find the whole process of setting goals, making plans, and watching what I’m capable of doing change because of my efforts really satisfying. I’ve felt immense joy when I’ve swum faster than I’ve ever thought possible. And I still get really excited every time I step up on a starting block, whether at practices or meets—it makes me feel twelve years old and full of possibilities again.

    So I will be back—getting up in the dark for workouts, ticking off laps, racing the pace clock, kicking till my legs feel like they’ll fall off, setting new goals and coming up with new strategies to work towards them. I’ll lift weights, stretch, row until my legs ache, do crunches and jumps, and all that good stuff too. Tomorrow.

    Today is reserved for relaxing, for walking in the sunshine, for shopping, for eating dessert, for basking in a meet well swum. I’m not going to even think about hitting the gym or the pool or the running trail.

    Today, I am made for love and comfort.
    Categories
    Uncategorized