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Goals, Periodization, Lessons Learned

  1. +250 & Fall Competition

    by , August 16th, 2011 at 10:15 PM (Of Swimming Bondage)
    I had semi-good intentions to do some stretch-cordy stuff this morning, but didn't get to it before my Monster Monthly Meeting started at 6:30am. 10.5 hours later, I was mentally wiped and physically a little bit sore from yesterday's core and drill-kicked this:

    • 1 x 100: IM kick on back
    • 1 x 200: IM kick w/board on stomach
    • 1 x 300: fly-back-breast by 100s, drill-kick-drill-swim by 25s
    • 8 x 50: on 1:00, w/long fins, 25 underwater no breath SDK on belly, 25 streamline backstroke kick
    • 5 x 50: on 1:00, w/buoy and paddles, focusing on trying to re-connect my hips with my arms and on not dropping my extended arm too early

    TOTAL: 1,250 SCM

    Competition Plan -- First Pass
    I've made some revisions to my fall competition plan and am holding out hope for a taper SCM meet given that a recent AZ Masters email indicated we'd have some sort of AZ SCM Masters championships. If anyone from the AZ LMSC is reading this, please host that meet at U of A's super-sweet new diving well / SCM course (it's like a thousand feet deep). Here's the plan thus far:

    • Sep 11th - La Jolla Rough Water Swim
    • Sep 25th - Day 2 of the EV Invite @ Kino in Mesa
      • Glad to say that James Adams is going to go the crazy 400/800 free and 400 IM combo on that day. He's crazier though and has also entered the 50 fly and 200 free. I wimped out and only added the 50 fly.

    • Oct 15th/16th -- Ron Johnson in Tempe
      • My original plan was to do the Rowdy Gaines meet as RonJohn was originally the 21st/22md weekend. When Ron John moved and when I discovered that, rather than doing Orlando and Virginia (parents/brother) for #3's fall break, that I could do NC+VA and see my older sister as well, I bagged on heading to Orlando.
      • Realistically, I'll probably only swim Sunday of Ron John as I land back from Raleigh on the Saturday evening; as the Sat session is an afternoon one, though, I entered some events and will swing by the meet from the airport and swim what I can (if I can).

    • Nov 5th - AZ Open Water Swim @ Tempe Town Lake
      • Not sure what distance I'll do

    • November / December
      • I'll either do this mysterious state masters meet or drop a few events at one or more of the USAS meets that my kids are going to.
      • I'm not certain I'll get to do a real taper meet, but, if I don't, that's no big deal.

    Swim Workouts , Planning
  2. Tue Aug 16th 2011 scy

    by , August 16th, 2011 at 03:16 PM (Ande's Swimming Blog)
    Tue Aug 16th 2011 scy

    When I arrived at practice today in the parking garage, my rear passenger side tire was hissing, but I left to swim and sure enough when I was done and back at my car the tire was flat. At least I was in the shade.

    Did a tiny double yesterday
    showed up noon practice around 12:30 &
    did 2 rounds of 5 x 200 on 3:00
    held faster paces than I did in the a.m. work out

    Got a couple team notices from Whitney which are at the end of this post

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:30 to 8:00 dove in 6:33ish
    wore FS II legs
    swam with Max
    Beside tyler, Todd, Larry, Chris, Korey, & Mike

    did 900
    had weird accident in warm up, i was swimming freestyle and the guy in the lane beside mine swimming breastroke kicked my right forearm as I was doing a pull. I still hurts and think it might bruise.

    Main SET: scy

    4 rounds of:

    4 x 200 fr on 2:50 82% effort right into
    4 x 50 on 1:00 done 25 fast IM order, 25 easy
    1:40 break

    held em all under 2:11 most 2:09 or better
    tried to stay true to 82%
    went 2:02 on last one in 4th round

    2 x 200 on 2:30 cruise

    Emails from Whitney:

    From: Whitney Hedgepeth
    Sent: Sunday, August 14, 2011 11:26 AM
    Subject: [txla-masters] Masters information


    I wanted to take a few minutes to personally thank everyone for being a part of the Longhorn Masters program. I am very proud to be your coach and Iím grateful to all of you for being active members of the program. I believe we have one of the best and most diverse programs in the country. In order to keep our program operating at this high level, it is necessary for us to make a few changes this year. It is critically important that we have up to date information on all swimmers and that everyone is registered with USMS to limit liability. Because we have seen cost increases across the board, it was unfortunately necessary for us to restructure the workout schedule and raise the fees by 3% for the first time in over 5 years. I hope you can understand that sometimes change is necessary to maintain the elite program we have all grown to love and expect. I have looked at other programs in the area and with 11 swim practices per week for $72/month and the option for a 10 swim/$100 punch card our program is still the best value around. In addition, we have access to one of the best facilities in the country and I hope we have some of the best coaching around. Thank you for your continued support and please let me know if there are ways we can continue to maintain the quality of our program.

    Each year, we have swimmers on the team that accomplish amazing feats in competition. We have many of the top triathletes and swimmers in the country as part of our program. I wanted to highlight some recent examples of this excellence. Please congratulate your training partners the next time you see them.

    I would like to congratulate Larry Wood, Don Murff, and Jim Sauer on their great performances at the Masters Nationals at Auburn.

    Don 70-74 age group
    1st 50 free
    1st 100 free
    1st 200 free
    1st 50 back
    2nd 200 IM
    4th 50 breast

    Larry 55-59 age group
    2nd 800 free
    2nd 400 IM
    3rd 200 free
    5th 400 free
    7th 200 IM

    Jim Sauer 50-54 age group
    1st 200 IM
    1st 400 IM
    1st 100 fly

    Also, I would like to congratulate(sorry so late) the two World Record setting relays from Longhorn Aquatics Masters

    400 free relay
    Tyler Blessing
    Ande Rasmussen
    Mike Varozza
    Chris Eckerman

    400 medley relay
    Chris Eckerman
    Todd Bartee
    Tyler Blessing
    Mike Varozza

    Katy Dooley has the Catalina Channel Swim coming up on Sept 2nd. The swim starts at midnight and is 21 miles long. Good luck Katy we know you will be awesome.

    Lastly, I want to say how much I appreciate everyone's participation and how much I enjoy getting to know everyone. I do tend to ask many questions about your life (just because I care) and I give you crazy glances into my life. These interactions make it fun for me and I hope give you a sense of community as well. I think it is one of the things that helps set our program a part from others and keeps people coming back as often as they can.

    I hope to see all of you continue to work out at Longhorn Aquatics.


    Whitney Hedgepeth

    ~ ~ ~

    From: Whitney Hedgepeth Sent: Monday, August 15, 2011 7:53 PM
    Subject: [txla-masters] more masters stuff

    On Saturday, August 20th those swimmers who want to do a 5k or 10k postal swim will have the opportunity. It will be long course and you can start at 7:00 am and we have the pool until 10:00 am. You will need to provide your own timer and counter. Otherwise, we will have a normal 7:30-9am workout on Saturday.

    Starting next week, Mon August 22nd
    all M W F mornings will be 6:00-7:30 am and
    T TH will remain 6:30-8:00am.

    I hope this will allow more people to get in some practice before work.

    See you at the pool.


    p.s. Great job this morning.
    There were 46 of you who did the 20x200 or 175 or 150. Way to go.

    ~ ~ ~
    Blog readers:

    Should I go postal this Saturday or do the regular work out?

    If I go postal, should I do the 5 or 10k?

    How should I prepare for it between now and Saturday?
    Anyone got any tips?

    My last 2 LCM postal swims:

    Sat May 30th, 2009 LCM Swam a 10k today

    Sat June 6th 2009 swam a 5k this morning

    Did 2 Postal Hr Swims in Jan 2011, & 1 in 2009:

    Sun Jan 23rd, 2010 Went Postal

    Sun Jan 30th 2011 HR Postal Swim take 2

    1 hour postal swim January 24th, 2009

    Updated August 16th, 2011 at 04:21 PM by ande

    Swim Workouts , Planning
  3. Friday 07292011, AM Swim & PM Gym

    by , July 30th, 2011 at 01:06 AM (aztimm's training blog)
    went to Mesa-Kino for the masters swim workout this morning.
    we were in the main pool, SCY
    Paul was on deck coaching

    500 w/u

    main set, 6 rounds of:
    @ 1:40/100, 1:35/100, 1:30/100, 1:25/100, 1:20/100
    took an extra 30 sec, put on paddles
    @ 1:15/100

    around 2:00 rest

    500 for time (6:27)

    200 w/d

    TTL: 4200 yards

    water was warmer than gym pool, but cooler than it was on Mon-Tues. I'd guess 83/84. And one of the aerators was in the next lane, gave me a nice cool shower periodically.
    the set wasn't bad...pretty easy until the 1:25, then i had to start working. I took off my drag suit after the 200 of the 1:30 set (my last really long break)
    the 1:15 was bearable with paddles + buoy; I did the 200 @ 2:26, the 100 @ 1:12.
    I'll have to look back over my 500 times, I think I've done 6:20ish in workout under good conditions (and not having swum 3500 already)

    just updated my FLOG, and I swam 51.88 miles in July, which I think is a record. I may do 2000ish on Sunday, so I could hit 52 I guess.

    after work I stopped by the Mesa-River 24 Hour fitness and got in the following:

    Tmill: 24 min, 296 cal, 2.60 miles, avg 6.5 mph
    My 3/1 set --
    2 min warmup then
    3 min at 6.5/1 min at 7.5
    2 min warmdown
    (the 3 min seemed to get shorter, the 1 min longer)

    Pullups: 3 x 10

    Biceps preacher curls: 1 x 12 x 85, 2 x 10 x 90, 2 x 8 x 100

    Precor rear delt: 1 x 15 x 50, 1 x 12 x 75, 2 x 10 x 90, 1 x 8 x 105

    Lifefitness lat raise: 1 x 12 x 50, 2 x 10 x 65, 1 x 8 x 80

    Standing biceps hammer curls: 1 x 12 x 37.5s, 2 x 10 x 42.5s, 1 x 8 x 47.5s (a new record)

    Hammer strength high row: 1 x 15 x 90, 2 x 12 x 140, 2 x 8 x 190

    Hanging leg raises: 3 x 9

    Lifefitness abdominal: 1 x 25 x 90, 1 x 20 x 110, 1 x 15 x 130

    Plank w forearms on roller: 2 x 1 min

    Leg rolling: 3 min

    I was just commenting yesterday how my running was mostly just logging miles, so I thought I'd do this with a purpose. hadn't done one of these for a long time. the 7.9mph didn't feel too bad, but like I put above, it seemed to last more than a minute (and the 3 min at 6.9 went by way too fast)
    hadn't done pullups for at least a week, and they felt pretty good.
    everything else felt good...those hammer curls especially good. I don't try to be difficult...the 35/40/45 were all gone, so I just used the others. 47.5 in one arm sounded tough, but wasn't that bad.
    I should have increased my leg raises, but after pullups those were pretty tough.

    I was planning to go in the pool for an easy 500m recovery. was all in my suit on deck, putting on my goggles, when the band snapped. of course I only had that pair in the gym with me, and since I wear contacts I can't go without. oh well, no biggie.

    looking forward to hitting San Juan Trail @ South Mountain Park for my long Sunday run. I will not be looking forward to leaving the house at 5am, but such is life running outside in the desert in the summer.

    so someone asked me what events I have planned, here's what's on my agenda, both set and tentative:

    NYC Governors Island Swim (registered)

    Steamtown Marathon (registered)

    Ron Johnson Invitational SCM swim meet (tentative)

    Tempe/Soma Half Ironman Relay (swim leg) (not yet registered but very likely)

    Scottsdale/Fiesta Bowl Half Marathon (very likely if I'm in town)

    Disneyworld Marathon (registered)|b|7270824151

    I've toyed with the idea of doing the Coney Island 10k (or just 5k) the day after Governors Island, but at this point I think I'm passing. Supposed to meet a friend who lives in NYC who's going to take me on a running tour of Manhattan (my peak running for Steamtown will take place then).
    I haven't done a SCM meet since I think 2000 or 2001. I guess it depends how much SCM training I do, and how the schedule looks -v- the swim of the half Ironman. I'll be in Boston over the weekend of the Mesa SCM meet. There's a rumor that the Phoenix Swim Club will also host a SCM masters meet, so that could be an option.
    I registered for Steamtown 2 years ago, then very badly sprained my ankle 2 months prior. They rolled my entry to last year, but I just didn't train for it, and took a London vacation, got it rolled over again. Right now I just want to do it and get it over with. It is tough training for a fall marathon here in the Phoenix area though, and I'm not sure I'd do it again (although I would like to do the Marine Corps/DC marathon some year).
    I did Fiesta Bowl last year, it was my first half, and I really liked it. Depending how my training is going, and how seriously I take Disneyworld it may make a good mid-point race.
    Right now, I'm mostly planning to just have fun at Disneyworld. It starts at like 4am, but you do get to go through the parks, see the characters, and of course get a Mickey medal I'm not stupid enough to do the Goofy challenge though, but I know a couple people who are doing it. (and I've heard the new Harry Potter thing at Universal is pretty good)

    Updated July 30th, 2011 at 01:14 AM by aztimm

    Swim Workouts , Strength Training and Dryland Workouts , Running , Planning
  4. MK Taper Day #1 mix-up

    by , July 21st, 2011 at 02:09 PM (Of Swimming Bondage)
    It's amazing how good 6 hours of sleep feels after too many nights of 4-5 hours of sleep. I was able to carve out a bit more than 90 minutes to do a mixed up version of the Mark Kutz Taper Day #1 workout:

    • Warmup
      • 1 x 400: 200 free, 200 IM k/d
      • 3 x 100: on 1:40, descend free (1:18, 1:16, 1:12+)
      • 4 x 50: on 1:00, IM order build
      • 1 x 100: on 2:00

    • MK Sets -- reversed and modified a bit
      • 32 x 25: on 1:10 per pair
        • odds fast, evens easy
        • IM order
        • 1st & 3rd set of 8 from blocks on fast

      • 1 x 100: on about 2:00, easy
      • 10 x 50: kick, odds fast IM order on 1:00, evens easy on 1:20 breast-flutter
      • 1 x 100: on about 2:00, easy
      • 20 x 100: in sets of 4, 3 descend to fast, 1 easy always on 2:00
        • Round #1: IM on 1:45, going 1:20, 1:16, 1:12
        • Round #2: free on 1:30, going 1:14, 1:07, 1:06+
        • Round #3: IM on 1:50, going 1:21, 1:15, 1:12+
        • Round #4: free on 1:45, going 1:12+, 1:07, 1:05
        • Round #5: IM on 2:00, going 1:20+, 1:16, 1:13+

    • 5 x 50: active recovery on 0:40, 0:45, 0:50, 0:55

    TOTAL: 4,750 SCM


    • I knew it would take me some time to warmup and wanted to be ready to push the 100s, so I reversed the flow. Also, as I never (very rarely) kick 1000 in a workout, I cut the kick set in half.
    • I was pretty happy with the IM times and the free times were fine enough. The 1:07s felt almost easy, but I really struggled to get faster than that.
    • Until I reminded myself that my meet starts 3 weeks from tomorrow, I had kind of thought that it was too early to start this taper plan. Apparently not. I'll be doing a mixture of solo and drop-in team workouts over the next week while I'm in Oregon, so I will just go with the flow. Once I'm back home for the last ~2 weeks leading up to the meet, I'll have full control of my workouts and follow the plan.
    • After a solid 800 on Tuesday, #1 struggled a bit more up at Sectionals in her 100 and 200 yesterday and today. Hopefully, the 400 and 1500, both events more to her liking, will go better.
    Swim Workouts , Planning
  5. Thu Jul 21st, 2011 LCM

    by , July 21st, 2011 at 01:26 PM (Ande's Swimming Blog)
    Thu Jul 21st, 2011 LCM

    swam easy this morning
    not sure how far I went
    maybe 2,000
    did mostly easy 50's

    Got the 400 IM tomorrow

    Race Strategy
    FL cruise it, breathe every stroke, barely kick
    BK cruise it, easy speed, barely kick
    BR fast bk to br turn, fast arms and legs with a decent pause after each kick
    FR bring it home strong & 6 beat kick the last 75 or 50

    went 5:10 last year,
    5:02 in 2009 in B70,
    4:54 SCM in Dec 2010,
    4:18 scy in Mar 2011

    Tyler and Ross are in my heat.
    Ross is likely to
    work the fl & bk, struggle through the BR and hammer the free.
    probably need to be close at the 200 &
    ahead at the 300

    We'll see

    2011 South Central Zone LCM Championships
    Fri Jul 22 - Sun 24, 2011

    Shenandoah, TX (Near the Woodlands just north of Houston) very Nice Pool


    Meet Information

    South Central LCM Zones: DAYS AWAY

    Thu Jul 21st leave for Houston & catch American Idol Live

    Fri Jul 22st meet begins at 4:00 pm
    400 IM

    Sat Jul 23rd
    400 FR, 50 FL, 100 BR, 200 FL, 200 IM

    Sun Jul 24th
    100 FL, 50 BR, 200 BR, 50 FR, 800 FR

    had an easier lineup then
    decided to take a crack at the 400 fr, 800 fr, & 200 fl South Central Zone Mens LCM Records
    Swim Workouts , Planning
  6. Decent + Taper Plan

    by , July 17th, 2011 at 01:36 PM (Of Swimming Bondage)
    After a decent enough night's sleep, I had my first decent enough workout of the week in the backyard, going straight thru this in 85 minutes:

    • 1 x 600: on 11:00, 200 free, 400 IM k/d
    • 4 x 100: on 1:30, desc free, 1:16, 1:14, 1:09, 1:08-
    • 4 x 50: on 1:00, kick dolphin/free
    • 3 x 400: on 6:00, descend free
      • aim for 5:00, 4:50, 4:40
      • was 4:57, 4:51, 4:48

    • 5 x 50: on 1:00, 1 easy bk/fr, 3 descend fly, 1 easy bk/fr
    • 3 x 300: on 4:30, descend free
      • aim for 3:45, 3:37+, 3:30
      • was 3:45, 3:37+, 3:32

    • 5 x 50: on 1:00, 1 easy bk/fr, 3 descend fly, 1 easy bk/fr
    • 3 x 200: on 3:00, descend free
      • aim for 2:30, 2;25, 2:20
      • was 2:33, 2:24+, 2:20+

    • 5 x 50: on 1:00, 1 easy bk/fr, 3 descend fly, 1 easy bk/fr
    • 3 x 100: on 1:30, descend free
      • aim for 1:15, 1:12+,1:10
      • was 1:11, 1:08+, 1:07-

    • 5 x 50: on 0:40, 0:45, 0:50, 0:55, active cool-down

    TOTAL: 5,200 SCM

    As I finished up swimming, #1 and three of her swimming friends dove in for an easy taper swim; their coach wanted them to cruise 1000-1500, so we opened up the BADASS pool for them.

    LCM Taper Plan
    Much as I'd prefer to swim indoors and a week later in Maryland for the Terrapin meet (weekend of Aug 19-21st), I've got two very powerful factors driving me to make the SPMA / Southwest Zones meet ( my taper meet:

    • I've now got clients meetings in SF area on 10th and 11th and Irvine the morning of the 12th.
    • I've got personal commitments in PHX on the 19th and 20th.

    I'm still bummed about the placement of the 200 fly in the order of events, but I'll enter the following:

    • Friday: 400 IM
    • Saturday:
      • 400 free
      • 200 fly
      • 50 fly
      • 200 free

    My focus events will be the 400s and the 200 free. I'd like to make the 200 fly a focus as well, but I'm just not sure there will be sufficient time after the 400 to rest up for it. Maybe I should borrow Kurt Dickson's original Nationals entry time for the 400? Just kidding. I'm really hoping that some fast west coast dudes show up for the 400. Not that I could hang with Alex Kostich, but it'd be nice to have someone who's going to go under 4:20 to try to chase. In addition, I'd encourage all the >5+ minute 200 butterflyers in the country to come and swim at this meet.

    As far as a taper plan, I'm going to try to implement the Mark Kutz / Chris Stevenson plan (, albeit likely spread out over 4 weeks. I'll do pieces of it next week and then, when I'm in Oregon on vacation with the family the following week, I'll do what I can when I can. The good news is that, thanks to fellow forumites ([ame=""]Qs re: vacationing in Oregon? - U.S. Masters Swimming Discussion Forums[/ame]), I not only have a rocking vacation planned, but have enough tips and pointers to pools and teams so that my training will not take a hit. On top of it all, thanks to a nice pointer by Kirk, I'll swim the 3K OW race outside of Bend, Oregon on July 29th (

    I'm getting very psyched as this will be the first LCM meet that I've ever really been in shape enough for as a Masters to warrant a rest and shave.
    Swim Workouts , Planning
  7. Racing ahead

    by , July 6th, 2011 at 08:26 PM (Of Swimming Bondage)
    No nothing exercise day 'cept some light yoga and stretching.

    Psych sheets up for my weekend of racing:

    I'll be challenged to get to swim all of these events due to life -- work will possibly make me miss the 100 fly on Friday and kid responsibilities (my wife will be running wild in Montana this weekend here will almost for sure make me miss some of my events on Saturday. If all else fails, I'd like to at least swim the 100, 200, 400 & 1500 frees along with the 200 IM. I really, really, really want to swim the 100 fly, but I might be dashing to the pool from a client meeting to make that happen.

    Looking ahead and a nice shout out to Kirk for pointing this race out to me, I'll race the 3K OW event at the Cascades Lake Swim Series outside of Bend, Oregon at the end of this month ( I could convince my family to spend part of our vacation at an open water race, but they weren't buying me doing the entire series.
  8. Officially Broken

    by , July 4th, 2011 at 01:48 PM (Of Swimming Bondage)
    After feeling so awesome yesterday down at Kino, I figured I'd be OK to attempt both my 3 x 300 test set and the Independence Day 800 IM challenge. I was wrong. After a monster volume week (for me) last week and 2.5 weight lifting sessions, I think I'm officially broken down. Here's what I did in SCM along with thoughts of where to go next:

    • Warmup sets (1700): straight thru after 0:30 rest after 1st 400
      • 1 x 400: 100 fr, 100 IM k/d, 100 fr

      • 4 x 100: on 1:40, descend free
        • went 1:18, 1:14, 1:11+, 1:09

      • 4 x 100: on 2:00, kick, dolphin-flutter 50s, odds w/board, evens on back, aim to descend
        • 1:39, 1:36, 1:34, 1:31

      • 1 x 50: easy on 1:00

      • 4 x 50: on 1:00, IM order, build each 50
        • 36, 38, 42, 33

      • 1 x 50: easy on 1:00
      • 4 x 25: on 0:45, IM order, half lap fast
      • 1 x 100: easy on about 2:30

    • TEST SET 3 x 300: free on 4:30, fast pace aiming to even split as much as possible
      • Aim to determine your 100 aerobic workout pace
      • 08-07-09: 3:36, 3:34+, 3:33
      • 09-01-09: 3:27, 3:25+, 3:26
      • 11-16-09: 3:47, 3:49, 3:51
      • 12-08-09: 3:31, 3:32, 3:30
      • 01-10-10: 3:32, 3:30, 3:31
      • 01-21-10: 3:28+, 3:26+, 3:23 (w/B70 leggings)
      • 03-02-10: 3:28, 3:29, 3:27 (w/TYR leggings)
      • 04-09-10: 3:34, 3:28, 3:27 (w/endurance jammers)
      • 08-16-10: 3:34+, 3:37, 3:38 (w/endurance jammers)
      • 05-06-11: 3:32, 3:29, 3:31 (ancient paper jammers)
      • 06-03-11: 3:27+, 3:26+, 3:26 (ancient paper jammers)
      • Today: 3:30, 3:36, 3:42 (ancient paper jammers)

    • 6 x 50: on 0:40, 0:45, 0:50, 0:55, 1:00 rest of way
    • Attempted to start 800 IM for time twice, but my calves cramped on the 75 and then the 50 of the fly on each attempt
    • Cooled down to get to 3,200 total

    TOTAL: 3,200 SCM


    • After three progressively increasing weeks of training, I'm in need of notching it back a bit. I had told myself that if I could do harder training over the last two weeks, I'd do a quick little drop taper for the meets this weekend. After this morning's workout, I'm convinced I need to do that.
    • So, the plan for the week is this:
      • Off the weights for this week
      • Tue: cruise thru a Cactus LCM workout, going no more than 3600. This will mark 8 days in a row of swimming.
      • Wed: No swim, no nothing, complete rest day.
      • Thurs: 1500 to 2000 SCM meet warmup.
      • Friday: race the 100 fly and 400 free @ USAS Senior State Champs. Only swim finals if (a) I make it and (b) I'm dangerously close to making a Sectional cut.
      • Saturday: swim @ MAC Masters meet @ Skyline doing @ least the 100 and 200 free. Depending upon timeline and the state of my hamstring, swim some or all of the 50 & 200 breast, 50 back.
      • Sunday: swim the 200 IM and 1500 @ USAS Senior State Champs.

    • Of all the events this coming weekend, the one I want to do best in is the 1500. I think with the way I've been training and a little bit of rest, I can drop 15+ seconds from my last effort and get under 18. That's not spectacular, but would make me happy with calling that race "done" for the summer.
    • I'll have to take a "rain check" and make up that 800 IM later in the month.
    Swim Workouts , Planning
  9. Tim Riff

    by , June 29th, 2011 at 12:08 PM (Of Swimming Bondage)
    As my standing 5:30am "30" minute call with my team in India didn't go it's typical 90 minutes and my 8am client meeting downtown got pushed to tomorrow, I found myself at 6:15am with time on my hand to swim. Even better, enough time to brew up a latte for my wife before I got the following in, riffing off a workout I had bookmarked from aztimm (, going SCM on intervals from set-to-set with no extra breaks:

    • 1 x 400: on 8:00, 100 free, 200 IM k/d, 100 free
    • 5 x 100: odds back descend on 1:40, evens free descend on 1:30
    • 9 x 50: on 1:00, kick, descend in 3s, 3 dolphin, 3 flutter, 3 dolphin
    • 5 x 50: 1 easy free on 1:00, 3 cruise free on 0:40, 1 easy free on 1:00
    • Main set: 3 rounds of
      • 1 x 400: on 5:30, neg split, descend, 5:03, 4:54, 4:42
      • 3 x 100: on 1:40, back descend
        • 1st 2 rounds was from 1:20+ to 1:16+/1:17-
        • 3rd round was 1:22 to 1:20

      • 4 x 50:
        • 3 dolphin kick descend on 1:00, w/board
        • 1 easy free on 1:30

    • 4 x 50: active cool-down on 0:40, 0:45, 0:50, 0:55

    TOTAL: 4,500 SCM


    • I feel like I'm starting to get into a virtuous cycle ( with my training. The timing yesterday of swimming in the AM and weights in the PM left me feeling sore this morning, but, once I got warmed up enough, better able to swim decently than last week when I was lifting and then swimming.
    • Since Nationals, I have picked up my swimming volume notably, averaging 22.5K yards per week over the last 8 weeks, well ahead of the 16K yards per week I averaged through Nationals. With the re-addition of weights over the last couple of weeks, I'm in a great training groove right now.
    • The only semi-bummer is that I'm still not sure what, if any, "big" taper meet I'll do this summer. For now, I'm going to assume I'll do something in August and keep training hard through July, pausing very little for whatever meets I do swim until I find something that works logistically to taper for. I only call that a semi-bummer as my main focus this summer was to consistently train and get baseline LCM times; I'll accomplish that even if I don't get to a taper meet.
    Swim Workouts , Planning
  10. Paul & Laura Smith + MAC rock

    by , June 25th, 2011 at 04:49 PM (Of Swimming Bondage)
    Meet Weekend - July 8th to 10th
    I've been moaning about the dearth of AZ Masters LCM meets this summer, so I must now do one of these to our twin deities of Arizona swimming, Paul and Laura Smith, for not only scheduling a meet, but picking the exact perfect day for me, July 9th. While I will be swimming events that same weekend on Friday (100 fly, 400 free) and Sunday (200 IM, maybe 1500) at the USAS AZ Senior State Champs, I was NOT going to be able to compete on July 9th due to a commitment for my eldest daughter (driving school ). However, the timing of the MAC East Valley ( should perfectly allow me to drop #1 off at the school, swim a few races, then pick her up. On top of that, I'll get to add the new Skyline pool to my list:

    I've entered the following to try to round out my goal to get a time in each event in LCM this year:

    • 100 free
    • 50 breast
    • 200 free
    • 50 back
    • 200 breast

    Today's swim
    I was still feeling the weights from yesterday and couldn't make it to Cactus for the team's AM LCM workout, but got in a decent enough mid-day workout at home ... with my youngest daughter making up and cranking out her own workout in the lane next to me (complete with snorkel, fins, board, etc.). I did this:

    • 1 x 400: 100 fr, 200 IM k/d, 100 fr
    • 3 rounds of:
      • 1 x 400: on 6:00, pull w/buoy & paddles, descend (5:25, 5:11, 5:00+)
      • 4 x 100: kick
        • Rd 1: fly/free on 1:50
        • Rd 2: fly/breast on 2:00
        • Rd3: free/breast on 2:00
          • My legs tightened up in a painful way on #3 on breast, so switched to free/fly

      • 1 x 100: on 2:00, IM descend

    • 8 x 50: 2 each on 0:40, 0:45, 0:50, 0:55, cooling-down

    TOTAL: 3,500 SCM


    • #3 child has major drive ([ame] It was cool to watch her make up sets, do them and then tell me about them during my rest periods. She asked for no advice, but kept telling me all the things her coach, Laurel Hill ([/ame]), wanted her to focus on.
    • If life goes as planned, I'll get to swim with Laurel on deck tomorrow as I'm hoping to venture down to Mesa for their heathen Sunday workout. She usually coaches that one. She's an AWESOME competitor herself and a big reason why, in about 4+ years, when her 10 & unders today start reaching the teenaged ranks, Scottsdale Aquatic Club will be a bigger force to be reckoned with (it's already the best team in the state and has been improving at the Sectional+ level). Our head coach has done an amazing job over the last 3 years of building a stellar coaching staff from top to bottom. Even more good things to come!
    Swim Workouts , Planning
  11. Any day that starts with the pool is a good day

    by , June 21st, 2011 at 01:53 PM (Of Swimming Bondage)
    Monday was an intentional day off, though I still managed to do a very light session of lifting (bench, rows, lunges) just to see how my back held up. I felt fine this morning, so I'll jump back into my Jazz-inspired weight lifting tomorrow.

    I made it to Cactus this morning with a goal of just loosening up LCM, both because I didn't do any cool-down after my race Sunday evening and because, while the Z-pack seems to be making some progress on the junk in my head, I'm still feeling worse health-wise than I'd like to feel. Simon was on deck and I did the following:

    • 1 x 200: 100 fr, 100 IM k/d
    • 12 x 50: 4 rounds of
      • kick on 1:20
      • scull/stroke drill on 1:20
      • swim on 1:10
      • I did mainly breast and back

    • 4 rounds of:
      • 1 x 50: stroke on 1:10
      • 1 x 150: on 2:15, free
      • 1 x 50: stroke on 1:10
      • 1 x 100: on 1:30, free
      • 1 x 50: stroke on 1:10
      • 1 x 50: on 0:45, free
      • I mixed up back and breast on the strokes, did frees pull or swim

    • 4 x 50: odds kick halfway underwater on 1:30, evens swim on 1:00

    TOTAL: 3,000 LCM


    • Mark Rankin, head coach of PHX Masters, had given me a good pointer after watching my 1500 last week: he said I'm not holding my extended arm out long enough and that I need to get a little more closer to a near catch-up type action. It makes sense as this has been a stroke flaw that I've had from time to time (maybe always) and was one of the major things I worked on in '09 and '10 when I was working with Anne Wilson ( for some technique work. I thought about this during my free today and could feel what he was saying. I can't say I got to where I need to be today, but it's awesome to get these reminders from time to time.
    • Speaking of that feedback, one of the cool things I've noticed when I do swim in USAS meets is that I'll get feedback from a variety of coaches, none of whom actually coach me. If Laura's there, she always gives me feedback, but I'll get pointers from both the coaches of my kids' team, but also other coaches at the meet. Not always, but with way greater frequency than I get random feedback from coaches at a Masters meet. I think the novelty of the old guy swimming causes them to watch and then they can't help but find flaws I love it.
    • I had a brilliant brain fart while swimming this morning: I'll not be at the USAS Sectional meet this summer on the days for the events where I have qualifying times (400 IM and 200 fly), but I will be there for Friday and Saturday. While there's still a shot at me making one of the cuts for Friday or Saturday (100 fly, 200 IM), if I don't, what I can do is enter an event earlier in the meet, scratch it, but then do time trials on Friday and Saturday. This would still only give me the ability to do at most two events, but it would be a way to get some more racing in.
    Swim Workouts , Planning
  12. 3 more seconds

    by , June 20th, 2011 at 01:28 AM (Of Swimming Bondage)
    I swam the 400 IM tonight at the PHX Summer Invite. Given that I had felt pretty good in my 100 back in the morning, I figured I could go a bit faster than the 5:06.99 I had gone earlier this year in Victoria. And, I did, going 5:03.98, a Masters best. I don't have my splits, but I had a great race with a kid next to me ... even though he beat me to the wall by a little less than 0.2, it was fun to have someone pushing me. I am pretty pleased with the race, but feel like I can still go faster with some changes:

    • Train LCM! While I was happy with the time, I'm just not in the kind of shape I need to be to be able to attack this race. I was relaxed on the fly, built the back and built the breast, but then had little left in the tank for the freestyle.
    • Gliding is my friend in breaststroke: my first 50 felt smooth as I focused on stretching my stroke out, powerful pull, powerful kick and a decent glide. As I tried to pick it up on the 2nd 50, I think I shortened my stroke too much. I imagine I could've achieved the same split with the long stroke I had in the first 50 and have had more left for the freestyle.
    • I have to train more breaststroke and backstroke in actual sets in workouts ... doing things like 10 x 100 breast or 5 x 200 back, etc. I tend to only train these strokes when I do actual IMs in workout, but I think I need to put more emphasis on them on single stroke oriented sets.

    UPDATE: Found the splits and they make me feel even better about the swim:

    • Fly -- 1:08.1 (32.1 / 36.0)
    • Back - 1:18.4 (39.5 / 38.9)
    • Breast - 1:28.8 (44.3 / 44.5)
    • Free - 1:08.7 (35.4 / 33.3)

    Though I only swam 4 events over the weekend, starting out with the 1500 made it seem like a longer, harder meet than it should've. I was pleased with the results.

    Season ahead
    Probably going to enter the following for the AZ Senior State meet (back at PHX Swim Club) the weekend of July 9th:

    • 100 fly
    • 400 free
    • 200 IM
    • 1500* -- will enter, but reserving the mental space to not positively check-in for this!

    I'm hoping to swim an LCM meet in mid-August with the current candidates being:

    • SPMA Champs, Aug 12th to 14th:
      • Downside of this is that I'm not sure I can swing being there for 3 days
      • Order of events kind of crummy for me (e.g., 200 fly right after 400 free)
      • But, it's darn convenient and probably will have the greatest opportunity for competition

    • Davis Aquatic Masters, Aug 13th:

    • Maryland Masters summer swim series LCM, Aug 13th
      • Am toying with this if I have reason to be on the east coast the week before
      • Order of events would allow for both the 400 free and 400 IM along with something in between like the 100 free or 100 fly
      • It's at the UMBC pool: anyone know if this is any good?

    • Anyone know of any LCM meets the weekend of August 20th/21st?

    Updated June 20th, 2011 at 08:59 AM by pwb

    USA-S Swim Meets / Events , Planning
  13. Broken 1500

    by , May 20th, 2011 at 02:24 PM (Of Swimming Bondage)
    The workout
    I've been reading Chris'd blog posts over the years and keep reading about the various broken miles they do @ NOVA. As I'm trying to do a test set a week and needed something else to add to my armamentarium, I figured this was as good a concept as any. As I've done a lot of free work lately, I did (SCM solo) a stroke mix up variation of one of the ones Chris had posted:

    • Warmup sets:
      • 1 x 400: 100 fr, 200 IM k/d, 100 fr on 7:00
      • 4 x 100: on 1:40, gentle descend free from 1:17 to 1:11
      • 4 x 100: on 2:00, kick, descend w/board dolphin/flutter by 25s, 1:36 to 1:31
      • 1 x 50: on 1:00, easy
      • 4 x 50: on 1:00, IM build (36,37,42,34)
      • 1 x 50: on 1:00, easy
      • 4 x 25: on 0:435, w/zoomers, 5-6-7-8 fast free strokes off wall by 25
      • 1 x 100: easy

    • Broken No Backstroke 1500 IM: 3 rounds of
      • 1 x 150:
        • Rd1 fly on 2:30, was 1:58 and hurt like hell
        • Rd2 breast on 2:45, was 2:18
        • Rd3 free on 2:15, was 1:44

      • 2 x 100:
        • Rd1 breast on 1:50, was 1:31s
        • Rd2 free on 1:30, was 1:07s
        • Rd3 fly on 1:40, was 1:18s

      • 3 x 50:
        • Rd1 free on 0:45, was 33s
        • Rd2 fly on 0:50, was 36/37s
        • Rd3 breast on 0:55, was 43/44

    • 1 x 100: easy
    • 8 x 50: on 1:00, w/long fins
      • 1st 25 no breath underwater SDK on belly working on driving kick first from core
      • 2nd 25 easy back kick

    • 4 x 50: on 45,50,55 easy free

    TOTAL: 4,000 SCM


    • My fly times were painfully slow ... not sure how I'm going to be able to make a 200 LCM fly next Friday at the Cactus Classic (
    • While my times weren't impressive today, this was a good and solid workout for me. I could feel my expanded dryland session from yesterday, which is kind of pathetic when you look at how little I actually did compared to real people who do real drylands (e.g., Jazz, Fort, Chris ... okay, pretty much everyone else).

    The season plan update
    The swim season gods are smiling upon me as I think I'll be able to both be in Arizona for #2's 1500 @ her state champs and then zip up to Portland to catch the last two days of Sectionals, seeing #1's 400 and 1500.

    What this also means is that I have, in theory, six possible events that I could swim at Sectionals ... if I can now make the cut times in LCM:

    • Friday
      • 100 back: 1:05.23
        • Probably a long shot, but I did go 1:06.13 in a B70 back in 2009, admittedly not in great LCM training shape

      • 400 free: 4:22.79
        • In theory (based upon SCY and SCM past performance), I should be able to get this, but my LCM performances to date show no rationale reason for this:
          • 4:28.19 in '09, B70
          • 4:33.03 in '10, jammer

      • 100 fly: 1:00.90
        • I am actually most confident about this as I went 1:00.44 in '09 in a B70 and I proved to myself at Mesa that I can attain the same tech suit times in butterfly while wearing a jammer.

    • Saturday:
      • 200 IM: 2:18.69
        • I really wish I had swum this in SCY faster last season. This is still a fast time, but I was 2:19.90 in a B70 in '09, again in May at the Cactus Classic.

      • 1500 free: 17:36.59

        • Like the 400, there's no reason from a LCM performance perspective I should make this, but my SCY 1650 times say otherwise.
        • I'm still not sure if I'll get a chance to swim this this summer.

      • 50 free: 25.61
        • This is pretty fast as I was 25.90 in a B70 in '09. I'm not training for the 50 specifically now, but I'll do it at every meet just for the hell of it ... and because there is no turn!

    Unfortunately, my SCY cuts in the 200 fly and 400 IM don't do me any good as those are on days when I'll still be in Arizona ... my wife has gamely decided to chaperone the teenagers with our team going to Sectionals so I'll be @ home with our other daughters.

    I don't expect to get any of these @ Cactus Classic next weekend, but will get baseline times in the 100 fly, 50 free and 200 IM. If the nice folks at the Phoenix Swim Club will let me, I'm going to try to swim all of the above events at the mid-June Phoenix Invite ... still debating whether or not to enter the 1500 there! I don't plan on letting up much for either of these events; if I get the cuts, it'll be great. If not, I'll pick my 2-4 closest events and do a quick 2-3 day drop taper for the AZ USAS Senior State meet in early July. I'm still hoping that I can do a season ending LCM USMS meet which would be my main taper meet, either Mission Viejo (August 13th weekend) or Terrapin (if it happens possibly August 20th).
    Swim Workouts , Planning
  14. Righteously appropriately slow

    by , May 16th, 2011 at 11:38 AM (Of Swimming Bondage)
    I made it to Cactus this morning and had that righteous feeling of being not speedy, but for all the right reasons. I'm starting to feel in the water like I'm training harder, which means my speed is not there, but it was way easier to hit times on the longer distances. Mind you, none of the times were great, but the speed relative to the effort my my 200 to 400 was a better ratio (in my mind):

    • 1 x 300: 100 fr, 200 IM k/d
    • Set #1: 400-300-200-100 w/ 4 x 25 after each:
      • 4/3/2/1 on 1:25/100 descend pace
        • was 4:35, 3:15, 2:06, 1:00
        • I really slowed down the 400 after the 200 as I was about to lap some guys
        • The 300 and 200 felt cruiseful, but when I tried to pick it up for the 100, there really wasn't much more there

      • 25s kick descend on 0:30

    • Set #2: 100-200-300 w/ 4 x 50 before each
      • 50s on 0:35, make it
      • 1/2/3 on 1:25/100 cruise

    • Set #3: 100-200 w/ 4 x 75 before each
      • 75s on 1:20, going 1 each stroke
      • 1/2 on 1:30, easy

    • 4 x 100: 1 fast on 1:00, 3 easy on 1:30

    TOTAL: 4,200 SCY


    • I'll aim to get in a mixture of yoga / deep stretching plus (finally) some much needed work with the foam roller on my legs.
    • Tomorrow will almost for sure be a day off for two reasons:
      • I've done something athletically every day since taking a day off on May 2nd.
      • I have conference calls running from 5:30am until late in my afternoon.

    • If I feel like it tomorrow evening, I'd like to still get in another dryland session similar to yesterday or an easy 1500 to 2000 meter swim, but I won't sweat it if I don't.
    • I am aiming to ramp up the swimming another notch this week, trying for the following target sets:
      • Wednesday: My daughter's 3K set in SCM that I mentioned in a recent post (with my intervals and modifications below): 5 rounds of
        • 1 x 200: on 2:25, make it
        • 2 x 100: on 1:25, hold target 1500 SCM pace
          • I'm not sure if I'll swim the 1500 this summer, but if I do, I'd like to go 17:30
          • That 1:10 LCM pace should be 1:08 in SCM

        • 4 x 50: on 0:50, hold target 400 pace
          • I'd like to see a sub 4:20 swim this summer in LCM
          • This means I need to be 31+ on these

        • 1:00 easy

      • Friday: aim to do a broken 1500
      • Saturday: whatever Laura gives me
      • Sunday: Fun w/1500s (for survival!)

    Swim Workouts , Planning
  15. Since I'm sitting here

    My SCY season consisted of 8 meets including Nats. Of those were two state championships (Iowa and Illinois) and several smaller (yet equally exciting!) meets.

    I'd really like to explicitly look at my 500 free times from the start til the end of the season:
    My first 500 of 2011: 1/15/2011 Danville
    Time: 7:18.93
    Splits: N/A (Avg: 43.9)

    After a lot of coaching and learning, I managed to pull this off at the Illinois State Meet.
    Best 500 of 2011: 4/7/2011 (ILMSA Champs)
    Time: 6:46.42
    Splits: 34.70, 40.11, 41.99, 41.26, 40.79, 41.49, 42.07, 41.89, 42.14, 39.98

    So I'm pretty happy with how my swimming has turned out! I'm not really sure how it all happened - but like magic I managed to start swimming way faster over these past couple months.
    I also swam the same race during nats... I did not swim it nearly as well, mostly due to fatigue and frustration from the days before. (We'll talk about that in a minute)
    Nats Time: 6:52.88
    Splits: 35.01, 40.18, 42.26, 43.04, 42.03, 43.28, 41.78, 42.57, 41.95, 40.78
    Not a terrible job, but I could do SIGNIFICANTLY better in the future.

    So I've also had an attitude adjustment in my swimming and in my training. My first adjustment came after my 200 free at nationals. Due to the fact that I was not swimming smart (lets just put it that way) I missed my wall at the 75 and killed my momentum for the race. It was a bad race for me and one that I wanted to do especially well in. Well - long story short, I can't go back and swim it again. That's just how it is. So instead, I'll just make it up with a vengeance the next time I swim it in a meet.

    In terms of training, I had the time to look at this article. Mr. Crippen's philosophy on his training and his mindset on pushing oneself to the absolute brink is not something I've never thought about before. However I've never truly been inspired to put myself up to it until after reading this. I don't ever plan or even want to be compared to Fran, but perhaps - just perhaps I can teach myself to become even a millionth of the athlete that he was.

    Thanks for reading! Hopefully I'll be able to post more this summer! I have quite the line up planned:
    2 Open Water Swims (Swim Across America and Big Shoulders)
    2 Triathlons (Wauconda Sprint Triathlon and the Bangs Lake Triathlon)
    2 Long Course Meets (Badger State Games and Indy SwimFit Firecracker)
    Muddy Buddy Chicago
    and at least 1 half marathon (not sure when or where)
  16. Lessons learned / Path forward

    by , May 2nd, 2011 at 10:50 PM (Of Swimming Bondage)
    Lessons from the 2010-11 SCY/SCM season

    1. Captain Obvious Oscar Award: I am not a sprinter. Physically, Iím still probably best suited for distance; training-wise for Masters, Iím still probably going to have to stick with a 200 to 500 focus
    2. Swimming as my sole form of training is not bad, but is probably not going to produce breakthrough performances. With my work schedule since September, my time available to workout has been constrained and Iíve opted for swimming/pool time above all else. Iíve done virtually no dry-land training since the fall taper meet. More than anything in my 200 fly this past weekend, I think what hurt my last 100 was weakness in my core; I was sore in the abs area after the race and my entire legs (including quads) seized up on the last 50. I have to believe that consistent dry-land work wouldíve prevented or significantly ameliorated that.
    3. Iíve whittled myself down a bit so that Iím lugging less lard Ė I swam this weekend at about 182.5/183.0 pounds versus 187.5/188.0 at Atlanta Nationals and 192.5/193.0 back in Austin in 2008. In my collegiate days, I entered as a freshman weighing 175 and finished my senior year swimming at 185 (then graduated 8 months later weighing 210+/maybe 215 with some serious inhalation of food & spirits and complete lack of exercise from mid-March to December). While thereís some positive to this, I think that combined with #2, Iíve probably lost muscle mass in addition to fat. Iíd like to keep lean, but try to build back up muscle through re-engagement in consistent dry-land work. I think I was still too heavy / too fat in Austin and probably almost right last year in Atlanta.
    4. Iíve got more potential as a butterflyer than Iíve explored and exploited. Even though Iíve often swum the 200 fly and generally like the race, Iíve really not trained for a 200 fly. I rarely do more than 25s or 50s fly in workout and havenít done a great proportion of my training as butterfly. I think Iíve got a 24+ 50, 53+ 100 and that I can get under the 1:57+ tech suit time I did in the 200 back in í09.
    5. Aging up in 2012 is going to require amping up. In all of my races this weekend and/or taking my best non-tech-suit times and comparing them with results from the 45-49 age group, Iíd be placed lower than in the 40-44 age group. Plus, some of the guys who beat me in the 40-44 age group were also 44! Greensboroís going to be even tougher than Mesa or Atlanta. I took a look at the construction photos and talked with the guys representing the Greensboro nationals committee and am very much looking forward to racing there in a year.
    6. I am really enjoying showing up more consistently at Nationals. I went 2001, 2002 and 2003, and then took a break for a variety of reasons until 2008. Iíve made it to some portion of the spring nationals since then. With my consistency of attendance, I find Iím getting to know more and more people, making the social aspect of the event ever more fun. Iím still not sure when Iím going to show up for a long course Nationals Ė Omaha if I canít swing a trip to Italy for worlds Ė but I really hope to make SCY Nationals an annual event.
    7. I still love this sport with a passion thatís just growing. Iím still amazed that Iím learning; even more amazed when I do stupid things and have to re-learn old lessons!

    Summer Plans

    Above all, I am going to try to make the summer of 2011 the first summer that I consistently train through and hopefully a summer where I finally lay down a broad set of baseline LCM times. In my best laid plans, Iíll train hard enough, long enough and have the pieces fall into place so that I actually swim a taper LCM meet.

    While my personal pool will call me, Iím going to aim for a training regimen that includes a consistent and progressive dry-land program. Given that I donít see my work schedule freeing up spare time any time soon, this will mean opting for dry-lands on some days instead of swimming.

    Beyond dry-land from a strength-gain perspective, I will aim for consistency in my flexibility-enhancing exercises.

    In the pool, I will revert back to a training focus that is oriented towards three Ďcoreí events Ė 400 IM, 200 fly and 400 free.

    I will recognize, though, that more of my energies are still going into my professional and family life than my swimming and set an achievable goal for weekly workouts:

    • Target 4 swimming workouts a week, but aim to be more in the range of 4K-5K per workout. This will be the easy part. I should be able to get 2 swims a week in with the team in LCM and then 2 at home (or on the road). On good weeks, Iíll swim 5x.
    • Target 1 core-centric workout a week. For me, this means hitting a class at Lifetime Fitness for 30 minutes. If I can swing more, so much the better. If I can add in some treadmill running like I did in the fall of 2009, BONUS!
    • Target 1 structured yoga class a week and ideally 3 active stretching sessions a week (10-15 minutes while watching TV!). I should be able to grab a weekend yoga class at Lifetime
    • Target 2 weight lifting sessions a week. Iíll start back in May with stretch cord work and build back into free weights.

    As far as racing this summer, I think Iím going to primarily swim in USAS meets. The Arizona Masters calendar is not up yet with the exception of our state meet at the end of July and I know Iíll miss that. If a Masters meet pops up at a good pool (e.g., Kino, ASU, PHX), Iíll adjust my competition line-up that will likely look like this:

    • Memorial Day Ė swim a few shorter events at the Cactus Classic to get back into the LCM groover (50 free, 100 fly, 200 back, 50 fly, possibly the 800 free for kicks and giggles)
    • Mid-June Ė swim a few events at the Phoenix Invite. I havenít seen the meet flyer yet, but would ideally want to get baseline times in the 200 & 400 free and IM. If it fits, Iíd swim the 100 fly again.
    • Early July Ė swim a few events at the Arizona Senior State Champs. Depending upon how my training is going, Iíll enter 2-3 events in which I think Iíve got a shot at making the Northwest Sectional cuts in.
    • Late July Ė assuming Iíve got at least 3 cuts and can swing the time off work, Iíll swim 3-4 events at the Northwest Senior Sectional meet and taper for this. I have the 200 fly and 400 IM from SCY, but need to make one more cut as I told my daughter she couldnít swim there unless she has 3 cuts (she does) and I want to hold myself to the same standards.
  17. Preparing for SCY Nats

    by , April 4th, 2011 at 03:45 PM (Ande's Swimming Blog)
    The 2011 USMS SCY Spring Nationals at the Kino Aquatic Complex, in Mesa, AZ are not very far away. Days till
    I'm racing:

    Fri Apr 29, 2011
    400 IM 6th Event,
    50 FL

    Sat Apr 30, 2011
    100 IM,
    50 Br
    Maybe 200 Freestyle Relay

    Sun May 1, 2011
    500 Fr,
    Maybe 200 Medley Relay
    200 IM

    Now is a great time to ask:

    "What do I need to do to swim faster?"

    1) faster in the pool,
    2) stronger in the weight room,
    3) lighter on the scale, &
    4) thinner in the mirror.

    It's time to shift training to speed, racing, & strength. Then add a layer of rest near the meet. this close to meets dates can sneak up on you so to figure out your training plan, I recommend you pull out or create a calendar and ask:
    How should I train a day before the meet?
    2 days? 3 days? & plan each day till you get to tomorrow.

    M 04 27 L12
    T 05 26
    W 06 25 L11
    T. 07 23
    F 08 22 L10
    S 09 21
    S.10 20 L09

    M 11 19
    T 12 18 L08
    W 13 17
    T 14 16 L07
    F 15 15
    S 16 14 L06
    S 17 13

    M 18 12
    T 19 11 L05
    W 20 10
    T 21 09 L04
    F 22 08 Good Friday
    S 23 07 L03
    S 24 06 EASTER

    M 25 05 L02
    T 26 03
    W 27 02 L01
    T 28 01 TRAVEL to AZ

    F 29 Meet
    S 30 Meet
    S 01 Meet

    Updated April 4th, 2011 at 05:18 PM by ande

  18. 3K + Meet Entries

    by , March 7th, 2011 at 05:45 PM (Of Swimming Bondage)
    Cactus pool is undergoing a major 'bottom-lift' (replastering) and is closed from today until at least April 24th. I'm glad I remembered that this morning while walking the dogs so that I drove correctly to the lovely McDowell Mountain Ranch (MMR) pool where our Masters (and part of the USAS) team has taken up residence until the repairs are done. The MMR pool is much newer, has a prettier blue diamond sheen to the bottom and seems to keep the water a bit cooler than Cactus; the only bummer is that the lanes are a bit more narrow, but it'll do. I had an hour and felt pretty good, pushing a few things here and there:

    • 1 x 550: 200 free, 200 IM k/d, 150 various breaststroke drills
    • Set #1:
      • 1 x 500: on 6:40, build each 100, went free-bk-fr-breast-bk by 100
      • 4 x 125: on 1:50, descend, went 1:23, 1:22, 1:16, 1:11/12

    • Kick set #1:
      • 5 x 50: on 1:05, descend
      • 1:00 rest
      • 1 x 100: fast, was 1:17 w/board

    • 5 x 100: on 1:40, descend IM, was 1:15, 1:11, 1:09, 1:08, 1:04
    • Kick set #2:
      • 5 x 50: on 1:05, descend
      • 1:00 rest
      • 1 x 100: fast, was 1:17+ on back

    • 2 x 125: on 1:50, cruised these for cool-down

    TOTAL: 3,000 SCY

    "Taper" Meet entries
    I put in my entries for the AZ State meet and Nationals. If I can train hard for the next 2+ weeks, I'll do about an 8 day tapery thing for the State meet, then ramp back up focusing on sprints for Nationals.

    • State Meet
      • Saturday
        • 200 back -- In my best two meets as a Masters swimmer, I started with this race so hopefully the third time's a charm.
        • 400 IM
        • 200 free

      • Sunday
        • Still not sure if I'll want to swim as I'm flying out on business that afternoon.
        • Entered 500 free -- I couldn't resist its siren song, it's the first event and the invitation says they're running it fast to slow, so I should be able to do it and be home by 10am; leaving me feeling less guilty about abandoning my family later in the day.
        • Entered 50 back, but 96% sure I won't swim it if there are a lot of entries and the timeline is long. Of course, if I suck up the pool on Saturday, I won't be showing up on Sunday.

    • Nationals
      • Entered as planned
      • Friday
        • 50 free
        • 50 fly

      • Saturday
        • 100 IM
        • 200 fly

      • Sunday
        • 100 fly
        • 200 IM (6th event)

          • I kind of hope they DON'T allow the 6th event because if they do, I'm going to feel bad if I'm swimming fast and have to miss it to get on a 3:10pm flight to Miami for a business conference!

    Swim Workouts , Planning
  19. Schizo-season plan

    by , February 22nd, 2011 at 01:17 AM (Of Swimming Bondage)
    I wrapped up a long weekend at the swim meet with a freezing night of officiating Sunday night and then, after the morning chill lifted and the sun blazed today, a beautiful Monday morning officiating. My only regret is that I didn't swim something today in the meet as it was the only day (save Friday) fit for racing outside!

    Iím probably the biggest Ďseason plan revisionistí out there, but Ė WTH Ė itís Masters and Iím free to change at will. I started off trying to change my stripes with a plan to sprint only Ė none of those nasty 200s and Ė heaven forbid! Ė certainly no 400 IMs or 500 frees. While Iíve had no problem avoiding the 500 / 1000 / 1650*, I caught the mid-distance bug when I envisioned doing a mid-season full taper for USAS Sectionals. With that plan off the table, but a lingering nag in my mind telling me I can and should swim a fully rested jammer effort at the 200 / 400 IM and 200 fly, hereís what Iíve come up with:

    • Rest of Feb / March
      • Training: Retain focus on training for the 200/400 IM, but add back in some light dryland work. See if I can put together 4-5 weeks of solid mid-distance training.
      • Competition:
        • March 6th Ė Sun Devil Masters meet: Depending upon family commitments, I might not be able to swim some or all events, but have entered
          • 50/100/200 breast Ė work on hopefully improved technique
          • 50 free Ė will try to go no breath 1st lap, 2 breaths second lap
          • 100 fly Ė want a time in this before Nationals

        • March 12th Ė Victoria Masters LCM meet (Canada) Ė will use this as a jump start on LCM season and lay down some baseline times in
          • 200 back
          • 400 IM
          • 200 IM
          • 200 fly Ė this might be very ugly as I generously use my walls in SCY to get through this event

    • April
      • Training: Assuming Iíve trained well through March, do a longer taper for the AZ SCY State Meet, aiming for what amounts to a full taper for me. After that, Iíll transition back into 3 weeks of sprint-centric work before tapering for Nationals
      • Competition:
        • AZ State Meet: Try to lay down season-worthy times in the 200 back, 400 IM and 200 free on Saturday of the meet. Iím still toying with entering the 500 on Sunday, but need to balance that with business travel later that day and family time Ö as well as whether or not Iím ready to confront my time in this event sans B70 bodysuit!
        • Nationals: I am so torn with my event choice. I really wanted to avoid any 200s at the beginning of the season, but feel like Iíve got something to prove to myself in both the 200 IM and 200 fly. So, as of today, my events are
          • Friday: 50 free, 50 fly
          • Saturday: 100 IM, 200 fly
          • Sunday: 100 fly, 200 IM

    With all that said, the plan above is entirely subject to change!

    *OK, I am still WAY TEMPTED to swim the 500 at the Arizona State Meet
  20. It's a Wrap for January, Jan. 31

    by , January 31st, 2011 at 07:28 PM (The FAF AFAP Digest)

    Just did a Rich A. slow mo recovery swim with fins:

    700 various

    10 x 100 @ 1:45
    odds = backstroke
    evens = backstroke kick

    8 x 50 @ 1:00
    odds = breast
    evens = free

    100 dolphin dive

    Total: 2200 meters



    I may have gone a wee bit crazy with drylands yesterday. Oddly, I thought it was a leg dominant workout, but my shoulders and back are much more sore (despite getting a mini massage from Mr. Fort). I guess med ball slamming and handstanding is a better upper body workout that what I've been doing in the gym? Anyhoo, I thought it best just to do a Rich A. slow mo type recovery workout to help flush lactic acid. We are expecting a wintery mix tonight. I just hope this doesn't foil my plans to HTFU and get in a sprint workout tomorrow.

    Monthly FLOG Totals:

    Swimming, 20x
    31.68 miles/55,764 yards
    17,525 yards kicking (31%)
    4,525 yard race pace(8%)*

    Weights, 8x
    Cycling, 1x
    Yoga, 10x

    Total workouts = 39

    * I define race pace to be between 90-100%, which would be my 50 or 100 pace. So these are all close to all out efforts.

    This was a very solid month of training for me. I swam 4-5 times per week, which is my max, of fairly low yardage. If I swim more than that, I am not mentally sharp enough for AFAP efforts and some burnout sets in. I did many doubles (12) and took 1 day off each week. That's definitely the most yoga I've done in a month. 8x isn't too bad for drylands since I intentionally took one week off.

    One more month of hard training, and then I plan to taper in March.

    Upcoming Spring Meets/Tentative Events:

    Warrenton Meet SCY, 3/6
    (cruising in late for some speed work off the blocks)
    100 breast (50 split)
    100 IM

    Albatross Meet SCM, 3/19
    50 back
    100 back
    200 back (if needed)
    50 fly

    Colonies Zones SCY, 4/16
    100 free (50 split)
    100 back
    50 fly
    2 chick relays

    Canadian Nats SCM, 5/20-22
    possibility, still waiting for meet info
    Swim Workouts , Planning
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