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  1. Sunday 12122010 running

    by , December 12th, 2010 at 03:31 PM (aztimm's training blog)
    during my normal dog walk yesterday, I tried something new. still put the harness on the dog, but then did a half loop of the leash around her. it was amazing the difference--whenever she pulled to the side it squeezed her belly a little, so she didn't pull. instead of my usual 1 mile along the canal with her, I felt so good we did around 2-1/2 miles walk. on the way back home, I ran into Jerry, the guy who lives nearby who I've biked with. he was about a mile into his run with his 2 dogs. we stopped and chatted, let the dogs mingle a little too.

    anyway, I woke up this morning to a rather pleasant 50F. had been planning to put on a short sleeved running top, but instead opted for a sleeveless singlet, usual running shorts. took the dog at first, for the following--

    Time: 01:42:25
    Distance: 12.15 mi
    Elevation Gain: 12 ft
    Calories: 1,626 C
    Avg Pace: 08:25 min/mi
    Avg Moving Pace: 08:19 min/mi

    * it was still dark when we started, but with the mild temps wasn't too bad. took the dog along the canal northbound, up to Ray Rd, then back down.
    * saw an amazing sunrise, but due to the angle it doesn't rise over the Supersition Mountains in winter, kind of over the San Tan Mountains, much smaller, but still makes a nice dramatic setting, and I had to put on my sunglasses around mile 4.
    * dropped off the dog, and decided to just go down to the park at McQueen and Ocotillo. as I was crossing Germann, passed a couple of guys going the other way, and I'd swear I saw them at the race last week.
    * had a guy in my sight for much of the trek down to Ocotillo. he must have just been a touch faster than me, but he was on the other side of the canal. when I headed up to the park, headed to the restroom for a pit stop, opened the door...and scared him. don't know why people don't lock the restroom doors (I've done this before), but I went in another, making sure I locked the door.
    * the run back home felt kind of relaxing. I enjoyed just basking in the sun, into some easy speed, thinking about how there are snow storms elsewhere.
    * overall, my pace was a bit faster than I would have liked. my soft goal for today was ~10 miles at an 8:40 pace, but I did over 12 miles, at an 8:25 pace. although I wear my Garmin and could check pace all the time if I want, I really only check maybe every 10-15 min max (when it is dark I hardly ever check, only under lights).
    * had a good mix of music. used my 'long run' playlist, which has some more mellow music, but none really seems to come up. I'll post the playlist, with the last songs at the top.

    feeling mostly recovered from my race last week. while typing this, I had an ice pack on my left leg focusing on my IT band. recovered enough I think to enter my next race.
    oh, I really like the Jan issue of Runner's World. In addition to the usual stuff, it has a calendar of races for 2011. it is handy at least having an idea of what races are when. that's one thing I like about running. obviously, planning a marathon requires a bit of notice to close roads, get police/EMT's, etc. So far I'm planning the Lost Dutchman full marathon, Lehigh Valley half, and probably another half and full in the fall. Leaning towards the Philly full right now. I like the late fall races so I don't have to do mega long runs in the heat of summer here, although I'm not sure I'd want to do a marathon in Philly in November either.
    probably will do a couple of open water swims, maybe 1-2 local, and quite possibly the Waikiki Roughwater.

    went out to breakfast after, wore a hard rock t-shirt and jeans, grabbed a sweatshirt before I went out the door. surprisingly, we sat outside, and I was fine--without the sweatshirt.

    enroute to run errands, we made a stop in downtown Chandler and took a few pictures of the Tumbleweed Tree--

    Good luck to everyone out there racing this weekend! Sounds like there's a couple of swim meets, and of course the Honolulu Marathon!

    Updated December 12th, 2010 at 03:43 PM by aztimm

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  2. Pre-officiating Kino workout

    by , December 12th, 2010 at 11:46 AM (Of Swimming Bondage)
    The Mesa Masters had an hour workout @ Kino before the kids' meets today and I got in 2,350 SCY with some notable quality swims that made me happy:
    * Pushed a 1:67 high on a 200 free after only 450 of warmup
    * Dove a 25.3 50 fly on Paul's watch
    * Dove a 22.9 50 free on Paul's watch

    The only quality swim I was disappointed with was a 100 I'm from a push where I was 1:03.9. I was feeling great through 40 yards and then came to a standstill when I ran into the lane line in the sun on backstroke. C'est la vie.

    Officiating hasn't been as bad as I thought: excellent weather, good people and my kids are swimming well.
    Swim Workouts
  3. Saturday, 12/11/10

    by , December 12th, 2010 at 09:20 AM (A comfort swimmer's guide to easy swimming)
    At the gym, on the treadmill.

    Decided to do some intervals just to make the run a bit less monotonous.

    Warmup of 5 minutes of walk and easy jog.
    12 x 1/4 mi w/about 30 sec of walking between each.

    5 min of walking to cool down
  4. A Spare 15 Min....

    by , December 12th, 2010 at 08:41 AM (Adventures in Swimming)
    I'm taking the time to post last weeks workouts.
    I'm swamped at work but still managed 4 Swims last week.

    Coaching the Sharks SCY
    Last week was busy at practice!!
    We had over 20 swimmers on 3 days
    I had a few swimmers get surprising times on
    the 200's. I love having swimmers give it what they really can do.
    I had a excellent swim on staurday with the team. I set my goals a little harder than normal
    and I made them all. But I'm still not ready for the Crazy Lane. One of them guys did a 2:00 200 free OUCH!!!
    These were for the week of 12/6/2010

    Warm Up:
    300 SWIM
    100 KICK
    6 x 75 Drill 50 / Swim 25
    1/2) Catch Up ~ Work the Push
    3/4) FTD (Finger Tip Drag)

    Set 1
    Pick your interval (:20 rest +/-)
    8 X 100 HOLD EVEN PACE 1:30 / 1:40 / 1:50
    GO FOR IT ON #8
    50 EZ
    1 MIN REST (850/1700)

    8 X 50 DESCEND 1-4 / 5-8 :50 / 1:00 / 1:10

    50 EZ
    1 MIN REST (450/2150)

    8 X 25 ODD SPRINT / EVEN EZ ON :25 / :30 / :35

    50 EZ (250/2400)

    Set 2

    2 X 200 TRY TO SWIM 2 OF YOUR PACE 100’S
    REST :30 BETWEEN SWIMS (400/2800)

    4 x 50 Kick (200/3000)

    200 WARM DOWN (200/3200)


    Warm Up:
    300 SWIM
    200 KICK
    200 PULL 700/700

    2 X 50 DRILL / SWIM
    3 X 75 SWIM ~ DESCEND 1-3

    SET 2 PULL
    4 X 125

    1 X 200 SWIM 2:45/3:00/3:30
    4 X 25 SHORT REST :25/ :30 / :35
    2 X 100 HARD SWIM W/FAST KICK LAST 25 1:30/1:40/1:50
    50 EZ

    3200 YDS


    Warm Up:

    300 SWIM (300/300)

    4 X 75 1-2 K/DR/SWIM BY 25
    3-4 BUILD BY 25 Rest :10-15
    SET 1 (300/600)
    1 X 200 SWIM 2:40/2:50/3:00
    2 X 50 KICK :10 R (Use as Recovery)
    1 X 50 HARD Go Right into EZ Swim
    1 X 50 EZ Rest 1 Min

    SET 2
    22 X 50 1-5 :55/:60/1:10
    6-10 :50/:55/1:05
    11-15 :45/:50/1:00
    15-20 :40/:45/:55
    REST 1 MIN
    21-22 :35/:40/:50(THINK HARD/FAST KICK)
    SET 3
    4 X 100 50 HARD KICK(Work the Walls) 50 EZ Swim
    :10 - :15 R (400/2900)
    6 X 50 ASCEND From Hard
    2 on :35 (:less than :05r)
    2 on :45 (Add :10 to interval)
    2 on :55

    Updated December 12th, 2010 at 06:02 PM by Bo Martin

  5. NE Champs, Day 1, Dec. 11

    by , December 11th, 2010 at 09:40 PM (The FAF AFAP Digest)
    Day 1 went exceedingly well, better than I expected. I even managed to swim all 4 of my events today -- practically an ironman feat for me. . I'm now fairly flattened as a result.

    100 fly, 1:10.26

    So glad this was the first event of the day! My last pre-B70 time was a 1:12ish (I recall). Last year, in B70, I went a 1:09.8. I expected to go a 1:12-1:13 here, given the general 2 second time differential per 100 free SCY. Was shocked and thrilled with my 1:10.2, only .4 off my best. I tried to SDK a lot. Mollie said that, by 25s, I went 12-13 meters, 10 meters, 10 meters, 8 meters. I popped up a little early on the last length after a longish turn. Just needed some air. But otherwise my breakouts were solid and smooth. Had the usual last 10 meter piano, but at least didn't go vertical. This is my hardest event, and I don't really train for it in any conventional way, so I was pleased. Kicking saves me in this event. I think this time puts me 3rd in the overall rankings behind two new 45 year olds, if I recall the SPMA results correctly.

    50 back, 31.14 (split on 200 back)
    (final 200 time, a blazing 3:20 )

    If I wasn't typing on my iPhone I'd put in a bliss smiley here. Edit: My previous time from the Albatross meet was a 32.5, but I was hoping to go a bit faster based on the 28.1 I swam at the Sprint Classic on Oct. 24 after the bronchitis taper. Honestly, my secret goal, was to swim faster than 31.6, but anything can go wrong in a 50 and, as I previously said, I would have been pleased with anything under 32.

    I executed reasonably well, but not perfectly. My hands were crossed (first time ever) on the start, which was slightly disconcerting. 14 SDKs on the start and 15 on the turn. There was a stroke & turn judge right at the 15 meter mark, so didn't take any chances on that front on the start. I was a bit too far from the wall on the turn and glided into the finish -- probably due to the 5 meter flags. No matter, I was very thrilled to stop, gasp for air, squint at the scoreboard and see the 31.14. Stud also had my split writ large on a piece of paper as I headed to the warm down pool -- very sweet. I had informed the referee (who stood over my finish) and both the women swimming next to me that I was doing a split, so that they were well aware and didn't have any angst. I did legally finish the race in a stellar time of 3:20, causing only a very minor delay of the meet. Did the second 50 double arm backstroke.

    This is the same time I swam last year at this meet in a Jaked or B70 and should put me in the AA spot, unless there are other times I'm unaware of. This would be my first AA in the 50 back in SCM. I've ended up second on several occasions. So I'm ditching this age group on a high note!

    I could happily have stopped swimming for the day at this juncture. I was happy and tired. (Veni, vici, vidi, in a manner of speaking.) But the day was long and I had plenty of rest so carried on.

    50 breast, 38.9

    Pretty happy with this time, especially since I was trying to be very conservative on the pre-kick and pulldown. Over a second slower than last year, but, like Allen Stark, I think swimming evil in a Jaked is like a different stroke entirely. This is still my second fastest time in SCM (out of only 3-4 swims, I think) and a much better effort than the 41.8 I turned in in LCM. Currently, this puts me in the number 3 spot. (Which rather confirms my thought that the speed suits make the mosy difference in evil.

    SwimStud had an amazing 50 breast today, dropping two full seconds+ from last year! I wish I had video'd this, as he had awesome forward momentum, but it was right after my swim and I was gasping. I got his 100 breast the next day though.

    50 free, 28.77

    I was going to scratch this event. I really was. I haven't swum 4 events at a taper meet in eons. But decided it might be easier to do at the end of the day today than late tomorrow afternoon as a split in the 100 free. Happy with the time. It's .5 faster than I went at the Albatross meet, but still .5 off my B70 PB (which I did as the very first swim at BU last year). I had a quite sub par turn -- it was dark outside (5:00 pm or so) and that made it harder to pick up the wall without the light streaming through the windows. Still, I'll take it flaws and all!

    Overall, I was extremely happy with the day. I'm worried I'll be bushed tomorrow. But hopefully a decent night's sleep will help. Tomorrow, I have the 100 back, 50 fly and 50 back. I'm scratching the 100 free. Depending on how I feel, I might not swim the 50 back again, as it would be my 7th event. I'm very very glad I put in a split request to get a time before the end of the meet! I hate it when 50 back is the last event when my legs are dead.

    Updated December 13th, 2010 at 03:03 PM by The Fortress

    Masters Swim Meets / Events
  6. Sat Dec 11th 2010

    by , December 11th, 2010 at 05:37 PM (Ande's Swimming Blog)
    Sat Dec 11th 2010

    Subscribe to Ande's Swimming Blog

    whitney Coached
    dick nichols
    7:30 to 9:00 dove in on time
    trained with chris, jon, kevin, larry Jim and tyler
    WORE yingfa jammer

    800 done 150 fr 50 k on side

    Main SET:

    5 x 25

    50 fast for time

    10 x 100 on 1:10
    did 8 and did 50's on 2, then made up the 100 i missed

    200 fast for time
    went 1:53.5

    20 x 50 on 40

    100 bk fast for time
    went 58

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    not real thrilled with Sunday's order of events
  7. Dec. 11, 2010 11:30am at the YMCA

    by , December 11th, 2010 at 05:03 PM (Fast Food Makes for Fast Swimming!)
    Here is my workout courtesy of Tjrpatt. I only did the first half of his practice since I normally only swim about 2500-3000 a morning. But I am still wiped out and my muscles want to kill me.

    300 Free
    200 Kick w/ board

    3 x 100 IM @ 1:25
    3 x 50 Fly @ :45 (I took minute rest after this)
    3 x 200 IM @ 2:50 (I held 2:30s/2:32s)
    3 x 50 Back @ :45 (again a minute rest)
    2 x 300 IM @ 4:20 (I had 4:01/3:57)
    3 x 50 Breast @ 50
    3 x 100 Rev IM @ 1:30 (these we just fun and relaxed)
    3 x 50 Free @ :45 (same here, relaxed)

    6 x 100 Free Pull @ 1:30 (I went 1:11, 1:08, 1:07, 1:05, 1:05, 1:04)

    100 EZ Kick cool down
    3600 Yards
    This is the most I've done for a while. Time to rest till Monday.

    This workout was pretty good for doing it solo. Most of my practices I swim solo, but I am usually swimming with my Masters team "solo" in the outside lane. Swimming at the YMCA here in East Wenatchee isn't my first choice, but its the only thing available to me on a Saturday.
    The disadvantages are the warm water - usually about 86 degrees , and the "non-swimmers" that want to get in the lane with me right in the middle of a good set.
    For example: today there were 4 lanes available for laps, 2 for water exercise class. 1 lap lane had 2 people in it and the other 3 lanes one person each. I was one of those 1 person lanes. Between intervals someone asked if they could split with me, and I said sure so I wouldn't be rude. They apparently didn't notice that I was doing IM sets at a pretty quick pace. Errrrrrrgghhh. I just tried to make lots of waves.
    About 10 minutes later one of the other lanes opened up, so I moved over to complete my workout solo again. Not more than 10 minutes later the exact same thing happened, but this time the new swimmer was a newbie to the lap swimming world.
    I just finished up keeping one eye on the other person in case they tried crossing the center line as we passed by.

    Updated December 11th, 2010 at 05:22 PM by jaadams1

    Swim Workouts , Daily Practices
  8. Saturday at the Y

    by , December 11th, 2010 at 03:11 PM (Mixing it up this year)
    The new guard told me the water was cold today. It was about 82 and I said that is fine I am used to much colder and actually prefer 78-80.

    Today was breaststroke day with the kids but as for me I prefered fly. This is what I did before they arrived.

    1000 Free as 200 swim/pull/swim/kick/swim
    8x25@:45 Fly w/fins & paddles
    500 Free kick w/fins every 3rd 25 fast
    300 Breast kick
    500 Free easy

    Total 2500 yards

    Updated December 12th, 2010 at 08:38 AM by Donna

  9. More goggle testing

    This morning I swam up at Riverbank with a swim buddy. Hereís what I did:

    900 lcm warmup (400 S, 200 K, 200 P, 100 Rev. IM drill)

    4 x 100 FR desc. @ 1:45 [1:35, 1:30, 1:25, 1:25]

    500 (450 FR fast + 50 BK moderate)

    3x thru
    300 FR @ 4:40/4:35/4:35
    200 IM @ 3:35
    100 K @ 2:15
    :10-:30 rest between rounds

    4 x 100 IM @ 1:45

    500 pull + play + warmdown

    Todayís workout felt good and pleasant the whole way through. Plus we tried a new set, which I think will get added to the Riverbank repertoire. Exciting!

    This morning I also debuted a new suit. I chose a red one with a sparkly design for the Christmas season:

    Iíve also gone a little nuts over goggles lately. This morning I tested several pair:

    From top: ClubSwim S2, Finis Lightning, View Visio, Kiefer Mach 5

    The Clubswim pair were decent, and theyíre really cheap and come in lots of fun colors. The metalized version, which I tried the other day, were not too dark. I could feel the gaskets a bit more than I liked at the inside corners of my eyes. I donít think these would be super comfortable for longer swims, but theyíll probably be fine for hour-long workouts. Iíll keep these in my bag as a spare.

    The Finis Lightning goggles puzzled me. I first tried them on Thursday and loved loved loved them. I couldnít even feel them when they were on, and they worked great. The only issue then was that they were a little dark for the dungeony pool I was swimming in. This morning during warmup, however, I couldnít get these to stop leaking. I put them aside until warmdown, when I tried them once more. They again worked perfectly and felt great. These are probably worth experimenting with moreóif I can figure out what makes them leak sometimes and seal well others, Iíll have a winner.

    The View Visio goggles also worked well for me. The gaskets werenít quite as soft as the Finis goggles, but I really liked the clarity of the lenses, and there were no leaks.

    The Kiefer Mach 5ís were too uncomfortable at the inner corners of my eyes. That was too bad, because I really liked the peripheral vision in these.

    I also looked at goggles on swimoutlet this week. Who knew that Blue Seventy made a $100 pair of goggles?! They tout the lightness and strength of the goggleís carbon frame. Iíve never found weight an issue with goggles, and wasnít tempted by these.

    I did order this pair, though, which has rhinestones on the sides!

    Iím hoping they are actually decent goggles and I can wear them at workout. I'll report back.
  10. 5 %

    by , December 11th, 2010 at 11:23 AM (Of Swimming Bondage)
    Chaos pointed out yesterday that I just need to hit about 52K PER DAY to catch up to him in the GTD totals. My 2,500 yards this morning means I only hit 5% of that. I am thinking I'll not be catching him. I was just grabbing something before a long day of officiating. Only notable part of the workout was 5 x 200 on 2:40 where I descended 2:18, 2:11, 2:07, 2;04 and then 2:00. I felt tight and not at all smooth, but the times are fine.
    Swim Workouts
  11. Friday 12102010 workouts

    by , December 11th, 2010 at 12:33 AM (aztimm's training blog)
    for the first time in a while, I skipped working out yesterday. initially, I was going to run with the dog, got myself all ready, went out along the canal, but my left IT Band just didn't want to cooperate. was going to just walk the dog, but she nearly pulled my arm out of joint, so I ended up just bringing her home. thought of going to the gym for a solo swim, but in the end bailed on that idea too.

    anyway, I got up this morning and swam with the team. we were back at the Mesa Aquatic Center (MAC), Kino pool (SCY)
    Paul and Laura were on deck, I was on Paul's side

    got in 400 during open w/u

    8 x 50 @ :45
    400 neg split, 1st 25 of every 100 fly (I did breast)
    8 x 50 @ :50, desc 1-4
    800 neg split, 1st 25 of every 100 fly (I did breast)
    8 x 50 @ :55, best avg
    400...supposed to be kick 50 fast/50 easy (I swam it, 50 free/50 breast)
    8 x 50 @ 1:00, 2-3 breaths per 25

    200 w/d

    total: 3800 yards

    * it was nice being back at the Kino pool. nothing against the Carson pool, but Kino has wider lanes, better lanelines, better walls, etc. looked like they had changed the water too, it was extremely clear and had a different feel to it.
    * water was a touch on the chilly side. Paul said it was 78F. I was fine doing the set above, and most of Paul's group did the distance set (there was an even longer variety for the super fast). not really cold, but compared with Carson's 82-85 water, definitely a difference. air was a pleasant 50
    * I split a lane with Tory, a tri guy, and in the lane next to Lacey. the three of us pretty much were together. for the neg split sets, I didn't think I really did, but Tory complained after the 800 that we got too fast (and he did the whole thing free, while I did 25br/75 fr, Lacy did 25 fly!)

    then after work, I made my way to the gym, wasn't quite sure what I'd do, but got in a really nice set...

    Treadmill: 21:00, 2.31 miles, 270 cal, avg pace 6.8 mph. 2 min warmup, then 6.4 mph and increase .1 mph to 8.1 mph, a min cooldown

    Incline bench: 1 x 9 x 45, 2 x 9 x 135, 2 x 9 x 155
    Decline bench dumbbell flys: 1 x 12 x 45s, 1 x 9 x 55s, 1 x 9 x 65s, 2 x 6 x 70s
    Hammer strength front lat pulldowns: 1 x 9 x 90, 2 x 9 x 180, 1 x 6 x 200
    Hammer strength high row: 1 x 9 x 90, 2 x 9 x 180, 2 x 9 x 230, 1 x 6 x 250
    Hammer strength shoulder press: 1 x 9 x 90, 2 x 9 x 110, 2 x 9 x 140, 1 x 5 x 150
    Hammer strength seated bicep: 1 x 10 x 45, 1 x 9 x 80, 2 x 9 x 105, 2 x 5 x 110 (ouch!)
    Leg raise: 3 x 15
    Triceps standing dumbbell curls: 1 x 9 x 25, 2 x 9 x 27.5
    Situps on decline bench: 30 normal, 40 Rocky, 30 normal
    Plank: 5 min, the usual

    * my gym membership expires at the end of the month, amazing how the 2 years just flew right by. I'll probably just pickup another 2-year certificate from Costco, can't beat the price, only $300.
    * the gym wasn't really too crowded, but it seemed that everyone seemed to be near where I was at.
    * reverted back to my mix of everything for weights. not quite sure if I'll stick with this, but I think that mega chest set last Friday really wiped me out, not to mention arms on Monday.
    * I am trying to incorporate in a couple of things the guy last week taught me, such as doing just 9 reps for each round, and taking a minute between rounds...and around 3 min before doing something else. I was amazed how drained this made me feel.
    * not quite fully recovered from my race and massage yet, but I'd guess around 80-85%. my off day tomorrow should help with this.

    I snapped this picture out the sunroof of my car while I was stopped at a light, shortly after leaving the office today:
    Just the right mix of sun, clouds, mountains, and pollution make for some really nice sunsets.

    we're supposed to be at record high temps for the next few days, highs in the 80s. low temps should still be nice for running Sunday morning (low around 50)...I should be able to wear a short sleeve singlet, possibly even go without a shirt at all if I want. very odd, just 2 weeks ago we were at record lows in the 20s.
    hoping to run at least 10 miles Sunday morning, maybe as much as 12 if I feel it.
    so long as I feel like I'm recovering, I'll register for my next race Sunday, a full marathon in mid-Feb.

    the 'gang' opted for Einstein after swimming this morning, but the guy I ran with over the summer of 2009 called me and we went to Starbucks instead. he's been swimming on his own at a city of Scottsdale pool, and when I asked if he'd mind if I swam with him next year, he was very interested. sounds like he's in a rut. he's much faster than I am (or will ever be), but claims he's not as fast now...we'll see.
    he's also back running, so maybe I'll be able to run with him also (he did a 3:20 marathon as part of the AZ Ironman last year).
  12. Double FAST Friday Dec 10th 2010

    by , December 10th, 2010 at 05:27 PM (Ande's Swimming Blog)
    Double FAST Friday Dec 10th 2010

    Subscribe to Ande's Swimming Blog

    just renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters

    tyler Coached
    UT Swim Center,
    main pool blocks
    noon - 1:15 dove in on time
    trained with doug & jon
    beside larry, jim, mike, & james,
    WORE yingfa jammer

    did easy 50's for 15 minutes

    Main SET:

    8 x 100 on 3:00
    fast best ave
    held 54's & 5's one 56 & went 51 on #8

    assigned 8 min set
    did: swam easy

    8 x 50 fr fast best ave on 2:00
    held 25's
    did #8 in heats, SDKed went 24

    50 easy

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    not real thrilled with Sunday's order of events
    Swim Workouts
  13. Friday, 12/10/10

    by , December 10th, 2010 at 05:02 PM (A comfort swimmer's guide to easy swimming)
    Short run on the treadmill at the gym today.

    Walked 2 minutes to warm up
    ran 3 x 1 mile with 1 min walk after each
    Walked 5 minutes to cool down

    The chlorine in the hotel pool really affected my sinus. I was plugged up and and had sniffles all day yesterday and through most of the night. Today its all cleared up. I guess I'll just need to stay away from that place and stay in shape by running.
  14. Friday, Dec.10

    by , December 10th, 2010 at 01:28 PM (The FAF AFAP Digest)
    Didn't have time to get to the pool. Spent 30 minutes stretching in front of a soap opera. Hadn't seen one of those since law school.

    Actually remembered to shave my legs today. That will no doubt make me .001 faster in the 50 fly.

    My legs are still tired, so I'm vaguely worried that I didn't rest them enough. Other than that, and a few bumps and bruises, I'm ready to go!

    Leaving shortly for Boston. Also remembered to put my skins compression tights on for the flight -- never done that before. It couldn't be colder in Boston than it is here ...

    Final psych sheet by age groups:

    Updated December 10th, 2010 at 01:56 PM by The Fortress

  15. Friday 12/10/2010 5:00am

    by , December 10th, 2010 at 10:56 AM (Fast Food Makes for Fast Swimming!)
    It was another one of those mornings. I think I spent more time standing on the pool deck thinking about diving in rather than actually swimming this morning. I didn't really feel like swimming much today. My muscles were fairly wiped out between my swimming and my at home dryland work. Pushups with my kids on my back are fun!
    I looked up at the clock after my warmup and it was 5:35 already!

    15 minutes standing at edge of pool thinking about how cold it might be
    25 fly from a dive
    400 Reverse IM Kick with a board
    300 Reverse IM Drill
    200 SDK w/ fins
    100 Fly

    Main set (not really a main set but it needs a name)
    500 Free pull
    3 x 100 Free nice and relaxed

    4 x 50 various fly drills with the group
    2000 yards of blah...

    I should be ready to rock and roll again on Monday. Later
  16. FAST Friday Dec 10th 2010

    by , December 10th, 2010 at 10:33 AM (Ande's Swimming Blog)
    FAST Friday Dec 10th 2010

    might double today

    Got a little Swim World ink

    Subscribe to Ande's Swimming Blog

    just renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters

    Whitney Coached
    UT Swim Center,
    diving well which was quite warm
    6:30 - 8:00 dove in 6:31ish
    trained with Mike, kevin, & brandon
    beside Todd, chris, & Marcio
    WORE yingfa jammer

    did easy 50's for 15 minutes

    Main SET:

    10 x 100 on 3:00
    fast best ave
    held 56's & 7's, one 59 & went 53 on #10

    assigned 15 min set
    did: not much, hung out and talked

    10 x 50 fr fast best ave on 2:00
    held 26 & 7's
    did #10 in heats, SDKed went 25 or 6

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    not real thrilled with Sunday's order of events
    Swim Workouts
  17. 40% of chaos

    by , December 10th, 2010 at 10:26 AM (Of Swimming Bondage)
    With my measly 2,600 SCY today, my GTD totals passed the 400 mile mark for the year, meaning I am well less than half the man chaos is ( I was a bit of a whiner in my head this morning, complaining about a boring workout when I expected a fast Friday affair, whinging about my left shoulder and dreading the back pain that will visit me this weekend thanks to some massive officiating I'll need to do. One of the problems we have in the Arizona LSC (something I imagine is common across others) is that many of the officials have faster or older kids. This weekend we have both a Regional meet (cut times like B standards) in the mornings and a 12 & under NTS meet in the afternoons down at Kino in Mesa. While SAC has a decent number of trained officials, only four of us have kids swimming at some time during the weekend and at least a couple of those parents aren't in town or have conflicts this weekend. The refs for both meets are generously committing their time as neither of them, I believe, have swimmers entered. As my two younger ones cover both meets, I'll be working the whole weekend, but we're probably going to be so short-staffed that there will be no breaks.

    Laura wasn't there today for this:

    • 1 x 500: 200 swim, 150 pull, 100 kick, 50 drill
    • 4 x (2 x 50 - 1 x 100): 50s on 1:00 (mixed up strokes), 100s descend on 1:30 (1:07, 1:06, 1:03, 1:00)
    • Main Set #1:
      • 1 x 500: on 6:40, I pulled a lackadaisical 5:57
      • 4 x 25: on 0:30
      • 5 x 100: on 1:20, I pulled lame 1:10s
      • 4 x 25: on 0:30

    • At this point, I was feeling crummy, but we were only 45 minutes into workout, so I was willing to hear the next set. It was the same as the Main Set #1 and I just couldn't get excited about it so I did 100 easy and got out.

    TOTAL: 2,600 SCY
    Swim Workouts
  18. LCM, LCM, Fly, Fly, Fly :)

    by , December 10th, 2010 at 08:32 AM (Mixing it up this year)
    YEAH!!!! LCM.....FLY!!!!

    Enough said I went alittle crazy.

    10x100@1:50 Free
    500 Free kick w/fins every 3rd 25 fast
    500 Fly w/fins went 8:36 at a nice relaxed pace
    200 Free kick w/fins easy
    3x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick on back/50 sprint
    200 Free easy

    Total 3000 meters
  19. Thirsty Thursdays

    by , December 9th, 2010 at 10:22 PM (Swimming, Life, and Other Stuff!)
    A short Nasti workout tonight.

    **400 freestyle warm-up swim
    **12 X 50 @ :50 interval
    **7 X 100 (75 IM---:15 rest and sprint 25 freestyle)
    **300 mixed kick
    **4 X 200 freestyle (descend 2nd 100 of swim) on 3;30 interval.

    2,800 scy

    My oldest daughter is attending Fredricks Aveda School in Indy. I am going to be her 1st hair coloring model (dummy) this Saturday. I'm not sure what she's planning to do with my hair. I will post a picture if ends up being extremely unique!
  20. Thursday, Dec. 9

    by , December 9th, 2010 at 05:52 PM (The FAF AFAP Digest)

    500 various

    2 x (15 bursts (free, dolphin kick) + 35 EZ)

    2 x (25 easy speed fly + 25 EZ)

    4 x 25 shooters

    100 back

    100 free

    Total: 1000

    15 minutes hottub

    Yoga/Stretching, 2 x 15 minutes



    Felt pretty good today. Good DPS. Left shoulder is nagging a bit, but I think it's from tossing and turning while sleeping. Though I must admit I've shirked my RC exercises again. I'll probably just ice it tonight.

    Quick posted this vid re: Nick Thoman on backstroke SDK on Speedo's blog and I just wanted to share it here as well:

    Love that SDKs are for the "not so tall" and flexible." My height, or lack thereof, is usually such a disadvantage in this sport.

    [nomedia=""]YouTube - Underwater Backstroke Kick with David Marsh and Nick Thoman[/nomedia].

    Need to finish packing. Hate packing, very tedious.

    And very proud of my Mini Fort. At her volleyball banquet, she won Hardest Worker. She's currently playing lumbaro and outside hitter on her club team. Outside hitter -- despite her diminutive height. She has the highest vertical jump on her team. Shall we say sprinter?

    I'm going to miss not seeing the Tom Dolan meet this year for the first time in years ... Not sure how many masters swimmers are there, but I know Wally Dicks tapered for it.

    Updated December 9th, 2010 at 10:45 PM by The Fortress

    Swim Workouts