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  1. Thursday, June 13, 2013 Dang Lightning...or not

    by , June 13th, 2013 at 10:37 PM (Fast Food Makes for Fast Swimming!)
    I arrived at the pool today after work a bit late, and found the coaches and kids all standing outside. Apparently there was a lightning sighting off in the distance over the hills, so the city closed the pool for our practice. I'm pretty sure the guards just wanted to go home.
    I made use of my time though, and headed over to the East Wenatchee YMCA pool across town. Yeah, the water was warm, it was general lap swim, but it was short course yards and I LOVED it!!!

    Warmup:

    200 Free
    200 Free Pull
    100 Kick on back
    (500/500)

    5 x 100 Free @ 1:25 (held 1:05-1:07s)

    5 x 200 Free Pull @ 2:40 (held 2:15-2:18s)
    (1500/2000)

    10 x 50 Flutter Kick w/ board @ 1:00 (just a casual :55 per)
    (500/2500)

    Speed Set of sorts:
    16 x 25 @ :40
    Odds Free EZ
    Evens Fly Fast - 1st one was w/ 4 SDKs, 2nd w/ 5 SDKs, etc. up to the final one with 11 SDKs prior to swimming. I took only 4 strokes on the final one with the 11 kicks.
    (400/2900)

    100 EZ and out
    --------------------------
    3000 SCY


    The team is gone to a meet this weekend, so no practice till Monday, unless I decide to do a lap swim...which probably won't happen. I did this tonight just so I wouldn't be 5-6 days out of the water.
  2. 6|13|13 SCM stroke recovery & kick work

    WARMUP
    1500 WF/P/S, free and drill

    WORK
    8 x 25 on 1:00 FK WF
    • 14 - 15


    WARMDOWN
    50 FK


    Shoulder did not bug me today though I didn't really push it.

    Do have another injury worth whining about. Last week at work I stepped off a ladder and twisted my ankle. It's a re-injury from years ago several times before. Anyhow, it hurts to maintain a streamlined and effective kick position. It is also swollen a bit, it hurts all the time dang it. May ice it before next meet if it continues.

    Updated June 13th, 2013 at 10:46 PM by __steve__

    Categories
    Uncategorized
  3. Workout 06/13/13: evening

    by , June 13th, 2013 at 10:18 PM (Maple Syrup with a Side of Chlorine)
    Woke up early to head to over near Albany, NY, to our corporate main office for a staff pharmacists meeting. In the past, only the pharmacy managers have gone to this type of event, but they are finding out that not all of the info is being passed down the pipeline so we will now be getting invited ahead of their meeting. Interesting stuff, especially about the business stuff related to the whole chain, and I think I got more out of it than the nice lunch and mileage. (I was going to ride the motorcycle, but it was raining by the time I left home and was forecasted to continue all day - I'd have take just the wet ride home but was not up for a drenching in both directions. It's fun to get paid to ride, but not today.)

    Got home in time to hit up the lap/family swim, where GregJS and Tim were working hard. I did:

    200 Fr/200 Bk/200 IM drill

    1 x 400 on ? (snorkel and agility paddles)
    4 x 100 on 1:35 (snorkel: 50 kick, 50 fast)
    2 x 200 on 2:50 (snorkel and pull with buoy; fast middle 100)
    16 x 25 on :30 (1 ez, 1 AFAP + 1 ez, 2 AFAP + 1 ez, 3+1, 4+1, then 1 ez)

    200 Dolphin Dives in Deep with agility paddles
    100 loosen and out
    (Solo/Rec/2500 yds/45 min)
    ----------------------------

    Feeling good after the long swim yesterday, and I am just under 15,000 yds for the week. Might try to sneak in another swim tomorrow morning, or hit a lake this weekend. One more heavy week of training before cutting back - I'm a tad beat up and will use two weeks to recover before Kingdom. Need to look at my blogs from last year to see what I did - love that perk from blogging!

    On the homefront, Emma finishes exams tomorrow and will be coming home! I have to work, so Lena and Preston will be driving my van (aka "Phantom" or "death trap") down in the morning, packing her up, and coming home tomorrow night. I gassed it up, checked the tires, (had it serviced a few weeks ago) put on new wipers and set the GPS up so that there should be no major issues. It has 216k+ miles and has a knack for mysteriously wiping the windshield (on it's own) and I gave it a fancy paint job by hand (due to various rust spots that I repaired), hence either of the two nicknames

    So, I'll be saying some prayers throughout my day at work then there will be a small tomorrow night!
    Categories
    Swim Workouts
  4. Thursday, June 13

    by , June 13th, 2013 at 08:14 PM (The FAF AFAP Digest)
    1900 various EZ


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

    Can't be bothered even to write what I did. I'm pretty much a stress case right now. My brain is on hyper drive with all the moving/sports/parties/graduation activities, and I'm not sleeping well at all. Tomorrow is Teen Fort's graduation. There is a monster storm coming and some threat that there will be a power outage. Hope not! Also have Lil Fort's Potomac Valley track JOs out in Md this weekend. BZY! Good thing I'm resting as I have no time to train.
    Categories
    Swim Workouts
  5. Thurs, June 13, 2013 - 3K Open Water, Pan American Champs

    by , June 13th, 2013 at 08:09 PM (I swim, therefore I am)
    The day started with an early morning 90 minute drive to Siesta Keys Beach, Sarasota arriving at 7:15 am for check-in, number marking, and pre-race meeting. I did a quick 5-min warm up to get used to the salt water, as my last salt water swim was in Waikiki-1993. My goal was to enjoy the swim and keep my stroke smooth all the way.

    It was a beach running start in waves according to event and age (as under or over 50). When the men's 3K 50+ wave started, I went in on the side of the pack and let most of the group go as I stopped about mid waist to adjust my goggles. A triangle course, the first leg was against the surf and mild swells, and then a longer second leg, with the return leg parallel to the beach. With only five minutes between each wave the course quickly became crowded over three laps around. But by the middle of the second lap I had passed most the "pink" colored 50+ caps.

    I ended up with the time of 47.29, a solid result for the 75-80% effort I made in the 3k, and 5th place is reasonable considering the 55-59 age group was competitive with 40.57 and 42.47 for 1st & 2nd. Results: ​http://goo.gl/YHp5D

    Updated June 13th, 2013 at 09:11 PM by fdtotten

    Categories
    Masters Swim Meets / Events
  6. Thursday 6/13/13

    Thursday 6/13

    AM LCM and PM SCY + Crossfit

    AM swim:

    800 (300 swim/100 kick)
    4x150 @ 2:15 pull w/ buoy + paddles breathing 3-5-7 by 50
    8x50 @ 1:00 kick D1-4, 5-8
    6x100 AE
    4 @ 1:20 (held 1:14s)
    2 @ 1:15 (held 1:13s)

    2x w/ fins
    4x50 @ 1:00 dr/sw by 25
    3x100 @ 2:15 "Rouse 100s" (These were the special 100s I mentioned a week or two ago where you start at the 15M mark and kick under H2O to the wall, flip, do a 50 kick on your back, flip, and then kick 35M under H2O back to the starting 15M mark.)

    2x
    400 @ 5:20 AE w/ paddles + snorkel (5:07, 5:09)
    8x50 @ 1:00 400 I.M. PACE
    RD1: BK (AVG: 42s)
    RD2: BR (AVG: 44s)
    4x100 @ 1:30 swim w/ fins last 25 FAST

    200 EZ

    Total: 6000

    Crossfit:

    for time:
    1 mile run
    20 box jumps @ 24"
    20 push-ups
    800M row
    20 dumbbell snatches @ 45 lbs (10 on each arm)
    20 burpees
    1 mile run
    Final time: 23:58 (miles were 6:40 and 7:50, not bad running at 3:30 pm in the Arkansas heat @ 101 degrees + 85% humidity)

    PM swim:

    2x
    200 swim w/ fins + snorkel
    4x50 @ 1:00 kick/drill
    4x50 @ :50 D1-4

    4x "Ghost Turns" (dive in, take 3-5 strokes, do a turn, be it a flip or open turn, and then sprint back to wall)
    100EZ

    2x
    4x75 @ 1:15 500 PACE
    50 EZ
    4x50 @ :45 200 PACE
    50 EZ
    2x100 @ :15 rest (broken 200) w/ fins
    50 EZ

    8x75 @ :30 rest kick/swim/under H2O kick by 25 w/ fins

    Total: 3600
    Categories
    Swim Workouts
  7. 06.13.13 - Thursday workout

    by , June 13th, 2013 at 04:07 PM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave and Sam. More taper. Had a great broken 200 IM. Mostly tried to stay with the workout that everyone else did except I cut their distance in less than half and increased my speed. E.g. they did a bunch of 400s while I did a 25 and waited for them to pass me before I pushed off again. It wasn't ideal but it worked and I mostly stayed out of Sam's way.

    SCY

    600 Warm up

    6 x 25 Shooters ~ 1:00
    50 Easy

    3 Rounds of:
    * 25 kick fly - :45, fast
    * 50 Kick - 1:00, 25 fast fly/25 easy br
    * 25 kick back - :50, fast
    * 50 kick - 1:00, 25 fast back/25 easy br
    * 25 kick br - :55, fast

    2 Rounds of:
    * 50 fly - :45, 25 fast/25 easy free
    * 25 fly - 1:00, fast
    * 50 bk - :50, 25 fast/25 easy free
    * 25 bk - 1:00, fast
    * 50 Br - :55, 25 fast/25 easy free
    50 Easy

    6 x 25 - 15m burst, cruise ~ 1:00
    6 x 25 - odds hard stroke, evens 15m hard stroke from dive ~1:00
    6 x 25 - odds easy free, evens hard stroke from dive ~ 1:00
    50 Easy

    Broken 200 IM - 2:22 (32.5, 39.5, 39, 31)
    Close to my feb meet time of 2:22.5 (31, 41, 38.5, 32). Before the feb meet, I did a broken 200 IM during my taper and went 2:27. That was without a drag suit. Today, I wore my drag suit. I was really happy w/ how strong I was able to finish. That and I'm splitting the IM a lot more evenly now due to a stronger backstroke leg.

    50 Easy

    200 Cool down

    (~2700 total - more than I wanted to do)
    Categories
    Swim Workouts
  8. Thu Jun 13th, 2013, SCY

    by , June 13th, 2013 at 02:45 PM (Ande's Swimming Blog)
    Thu Jun 13th, 2013, SCY

    did not swim yesterday, travelled back to Texas

    Whitney Coached
    noon to 1:15
    Swam with todd
    SCY dove in around 12:05
    Beside: Chris McKee, Kelly and Paul

    Warm up LCM
    went around 300

    Main Set

    (6 x 100 fr on 1:10) on 10:00

    6 x 100 fr best ave on 2:00
    went 59's - 61's

    100 easy

    (6 x 100 fr on 1:10) on 10:00 (skipped a 50)


    assigned: 6 x 100 fr best ave on 2:00
    did: 6 x 50 on 2:00

    100 easy


    Next Meets:

    Jul 19 - 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037
    Categories
    Swim Workouts
  9. Thurs, June 13, 2013

    by , June 13th, 2013 at 01:00 PM (Workout Swimmer)
    Back from Pan Am's! It was really nice down there - and I had a couple of pretty good swims - a nice little "come to Jesus" talk after the 50 fly portion of my 200 IM suggests that I need to work on my pathetic form.
    Hubbie inconveniently got food poisoning from Firehouse Subs on Tuesday @ lunch - vomiting 7-1/2 hours almost non-stop - so those of you who were wondering why I didn't swim the 100 Br & 400 Fr (my faves) on Wednesday, that is why - we were doctoring the poor boy & racing back to Tally town to get him some IV fluids. Fortunately, we only had to stop once for him to vomit on the side of the road.

    Today we are "back in the saddle" - hit the weights again this morning - how I've missed them! And then to practice - today was "stations" so not much actual distance done today. Gotta say, I'm loving the agility paddles - drops my 100m time by 4-5 sec easy w/out my noticing any extra effort at all. Hope this translates to dropped time in actual swimming as well. When I get brave, I intend to try them on the breast & fly as well - maybe on a Saturday (in my backyard, lol!!)

    600 back/free

    5 x 100 @ 1:40 P w/agility paddles

    400 kick

    100 easy

    STATIONS:

    12 min @ medicine ball (2kg ball tossed back & forth while egg-beatering) 40sec on, 20 sec rest

    12 min @ resistance bands (in water) - swim out ~ 20yds & go like mad for about 20 stroke cycles (4 free, 2 fly, 2 breast)

    8 x 100 @ 1:30

    6 x 100 K @ 2:15

    200 easy - then off to work

    Total: Not Much!!
    Categories
    Uncategorized
  10. Pan Ams Mon Jun 10 & Tue Jun 11

    by , June 13th, 2013 at 12:43 PM (Ande's Swimming Blog)
    Mon June 10, 2013 PAN AMS

    Event 30 Men 50-54 50 LC Meter Backstroke

    ===========================
    WORLD: W 28.60 8/5/2011 STEVE WOOD, USA
    NATL: N 28.60 8/5/2011 STEVE WOOD
    Name Age Club Seed Finals
    ==========================
    1 Rasmussen, Anders M 50 TXLA-USA 29.50 29.54
    felt pretty good, It's hard to race BK outdoors
    when I pulled up on the start the wall felt a little slippery so I eased back and opted to do a start with less up & more out

    Tue June 11, 2013 PAN AMS

    Event 32 Men 50-54 200 LC Meter IM
    ==================================
    WORLD: W 2:18.05 7/25/2009 JAMIE FOWLER, USA
    NATL: N 2:18.05 7/25/2009 JAMIE FOWLER
    Name Age Club Seed Finals
    ==================================

    1 Rasmussen, Anders M 50 TXLA-USA 2:22.55 2:22.45
    30.72 1:09.45 (38.73) 1:49.87 (40.42) 2:22.45 (32.58)
    cruised the fly and back, both were too slow,
    worked the BR & free, really good BR split

    2 Francois, Jean-Marc 50 ECA-VEN 2:25.00 2:30.24
    31.60 1:10.77 (39.17) 1:54.98 (44.21) 2:30.24 (35.26)

    3 Vicioso, Danilo 50 DOM-DOM 2:30.00 2:31.13
    31.21 1:10.67 (39.46) 1:57.79 (47.12) 2:31.13 (33.34)
    Categories
    Uncategorized
  11. Wednesday 6/12/13

    Wednesday 6/12

    AM only LCM

    Bob Steele's last day with the team. We really didn't swim much at all. Did a lot of race analysis by way of starts, turns, and kick outs. We then spent the last 30 minutes of practice playing with all manner of "toys" he brought with him.

    Total: 1000 (estimated)

    On a side note, we also tested relay start reaction times. Results: .05, .04, .04, .02. Selling my relay take off services to the highest bidder for next nationals :P
    Categories
    Swim Workouts
  12. On a Thursday I have never seen this many people at the pool

    by , June 13th, 2013 at 07:52 AM (Mixing it up this year)
    I was so looking forward to being one of maybe 6 people in the pool this morning but NOOO. We had 12. These kids who are cross training and they each think they can get their own lane when they can barely swim.

    Oh well I made the most of it and shared with one of the real swimmers.

    500 free
    400 free w/paddles & bouy
    300 free kick w/zoomers
    200 back
    100 free

    10x100@2:00 as 50 free/50 back w/paddles held 1:48's not as strong as I would have liked but considering how I felt this was good.
    500 free kick w/zoomers
    400 free w/snorkle
    100 free EZ

    Total 3500 meters
    Categories
    Swim Workouts
  13. Hope

    by , June 13th, 2013 at 07:42 AM (One Stroke at a Time)
    Wednesday June 12

    600
    3 x (200 pull on 3:00 then 2 x 50 on 1:00 #1 90% #2 100%)
    6 x (3 x 50 #1 drill/swim on 1:10, #2 sprint on 50, #3 easy free on 1:00)
    Rounds 1,3,5 breast, Round #2 back, Round #4 free, Round #6 fly (Yea, I made a whole 50 fly)
    4 x (75 kick on 1:10, 50 easy on 1:00, 25 sprint on 20)
    100 easy

    3100 yards

    This is the first complete work-out I've done since mid-May. It was our quality day so the yardage is a bit lower than the other days but I still very pleased.

    I have felt better the last 3-4 days than I have for months. Even though I didn't feel terrible in the weeks leading up to my diagnosis, I now realize how poor my energy had been.

    I had a great weekend with my college roommates. They know exactly how to make me laugh. I had follow-up testing on Tuesday. The tests showed improvement in the tumor markers and the size of some of the tumors in the liver. The appointment with the oncologist was a bit sobering for reasons I won't get into (The ultimate goal for the treatment now is to eventually have surgery but it is not clear that will become possible). After that I spent some time trying to change my half empty glass into a half full one. I wonít lie. I did cry a little. It is funny because sometimes I can find strength and calm in unusual places. Last week, I read 20 Question Tuesday on usswim.org with Christine Jennings. The interviewer asked her about coming back from her disappointment of missing the Olympic Team. There was something she said that was a simple concept but even when I read it last week I thought that it was very true so I went back and re-read it.

    "Hope. You canít go forward without hope. . . . . I look back and honestly tell them I couldnít have gotten through it without hoping and faith, and believing something good would come out of that. If I hadnít done that, I would have fallen and been a wreck. You need to have faith and hope."


    I have hope and I have faith. I have a wonderful husband and beautiful children. I am optimistic and I will go forward.

    Cycle #3 is this Friday.
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