PM only SCY
400 pull w/ buoy + paddles + snorkel N.S. 4:16 (2:10/2:06)
6x50 @ :10 rest drill FR
200 I.M. drill
100 drill FR
8x75 @ 1:10 add-on stroke (FR was AE, stroke was STRONG)
4 FL (75 FR, 50 FR/25 FL, 25 FR/50 FL, 75 FL)
4 BK (same as above)
10x50 @ :05 rest trying to hold under :30 on all of them (had 2 29s, mostly 30s and 1 31)
300 pull w/ buoy + paddles + snorkel AE
200 kick w/ board
Back in Cincinnati for a friend's bachelor party so I stopped by the Blue Ash YMCA and swam with the masters team there (Blue Ash was my club team in high school). The practice was a little chaotic as written, and so I took a few liberties to "spice up" the distances. Unfortunately I will be busy the rest of the weekend so I won't be able to get another swim in until Monday.
We (Scotty and I) tried to do this time trial in the lake today, but were shut out by a junior triathlon that had the beach closed to lap swimmers until 1PM. So, we made the 10-minute drive back over to the Y. At least this time trial would have the benefit of walls and flip turns, but we were sad to leave such a beautiful setting (water was perfectly calm; and there wasn't a cloud in the sky this morning) for the indoor confines of our usual workout venue.
After a hard week and yesterday's 4K workout I wasn't planning to have an exceptional time, but I did want to simulate a long continuous swim a week before the MOWS... try to find a rhythm and comfortable/hard pace I could maintain for about an hour. I finished the 3500 SCY in 56:18; it felt good (for some perspective, my postal 1-hour in 2012 was 3530 yards, so that two-mile time has come down almost 4:00 in the last 18 months).
My average pace was between 8:02 and 8:03 per 500... which looks pretty even, but I probably swam my first couple of 500s in the 7:56-7:58 range. The next two 500s were right at 8:00, there was a fall off in pace to around 8:10/500 between yards 2,000 and 3,000; and my final 500 was right at 8:00 again. I knew I could swim a hard, but still comfortable mile in 28:00, but wasn't really sure if I could come back and swim that next mile at the same pace... guess I got my answer: I was at about 27:50 something when I hit the 1-mile mark and felt like I was just hitting my stride (sorry to mix running metaphors into the swimming commentary... old habits die hard). My second mile wouldn't have been slower than 28:30. This pace, 1:36-1:37/100, was my 1650 pace only last fall, so I'm super psyched... good confidence builder going into the 2.4-mile open water swim next week. And maybe with a little tapering this week, I'll have more energy than I was feeling like I had toward the end of this week. Time will tell.
Saturday August 10th
6 x 125 on 1:50 100 swim/25 kick
14 x 25 on 30 2 drill/2 swim (IM order by 4)
Then the sky got dark and the rumbling started. One of the college swimmers was lifeguarding and her coach was swimming so we gave her a (good natured) hard time when she blew the whistle. However, before we even got off the deck there was close lightening and a tremendous thunder followed shortly thereafter by a torrential downpour. I felt pretty good so I was disappointed to not be able to swim more but there is always tomorrow.
I woke feeling good this morning. I am seeing light at the end of the tunnel with my wife's car. We played the game with the dealers and by getting three dealers, two from the same manufacturer and one with a comparable vehicle but different manufacturer and we got the price we were after. I hate the car industries sales methodology but it is what it is. I think I can get more off the vehicle but my wife snapped last night and I have been banned from haggling any more.
Todays workout was fun.
500 free with snorkel holding 1.20 pace
400 free with snorkel holding 1.20 pace
300 free with snorkel holding 1.20 pace
200 free on 1.20 pace
100 free on 1.20 pace
10x50 on 40
15x50 with bungee cords tied to block on 1 min. I started with a bungee that looked like it was 5 feet long with no give but never made it to the other end and switched out for a normal bungee
5x100 on 1.30 with fins best average
200 easy breathing 3,5
The bungee cord work was good fun, but I could not believe the first cord that I was given. I don't know who would have been able to get to the end with it. My coach claims some of the senior boys can do it. I guess I need to get in the weight room again and work my kick and pull. After seeing the men's 800m at Nationals I realize how much hard work I have ahead of me over the next year. The 5x100s with fins were good fun and I built these by 25 and went 51,53,52,53,52.
Next week I am swimming with DAM at SMU so should get some good yardage in. The following week I am in DC so will see if I can swim with Alexandria Masters who I have swum with previously and really enjoy swimming with.
Yesterday was a recovery day... big time. I probably could have taken the day completely off from swimming (haven't done that in over a week), but I decided to put in some time in the lake... another cool day (air and water); I did 1500 just to loosen up.
Today I was back at the Y because I wanted to get in a little up-tempo work before I start tapering for the 2.4-mile swim in Madison next Saturday. Here's what I did:
400 EZ swim on 7:00 (alt. fr, pull by 100s)
4 x 100 IM on 2:15 (desc. 1:45-1:37)
4 x 50 fr on 1:00 (:42, :40, :40, :42--trying to feel my 1650 pace)
12 x 100 fr on 1:40 (reps 1-6 in 1:25-1:26; reps 7-12, 1:23-1:25)
12 x 50 fr on :50 (:41-:43, mostly :42)
8 x 50 in 400 IMO on 1:00 (:45, :47, :49, :49, :53, :56, :45, :45 = 6:29)
8 x 100 IM on 2:00 (1:40-1:43)
CD (400): EZ swim (100 pull, 100 bk pull, 100 bk, 100 fr)
TOTAL: 4400 SCY/95 minutes
Hope the weather holds out for another lake swim tomorrow; Scotty and I are planning to meet for a hard 2-miler. Temps were in the 80s today and the sun was out the whole day, so I'm sure the water will be a little warmer.
RC/scap ex, 15 min
power wheel roll outs, 3 x 15
power wheel pike ups 2 x 10
goblet squats, 20 x 3 x 15
hammers, 10 DBs x 3 x 30
long arm crunches, 2 x 50
Swim/SCY @ Sewickley Masters
5 x (25 shooter + 25 EZ)
8 x 50, build second 25 @ 1:00
-- I did them free with fins, 12.5 UW each length @ 200ish pace
1 x 25 AFAP + 75 EZ (was supposed to be 100 EZ swim)
1 x 25 sprint (fly) @ 1:00
1 x 100 EZ @ 2:00
1 x 50 sprint (fly) @ 1:00
1 x 100 EZ @ 2:00
1 x 75 sprint (free) @ 2:00
1 x 100 EZ @ 2:00
1 x 100 sprint (backstroke kick, :55) @ 2:00
1 x 100 EZ @ 4:00
1 x 75 sprint (breast) @ 2:00
1 x 100 EZ @ 2:00
1 x 50 sprint (backstroke kick) @ 2:00
1 x 100 EZ @ 2:00
1 x 25 sprint (fly) @ 1:00
1 x 100 EZ @ 2:00
Jimby and I did a little recovery set after:
10 x 50 DPS free @ 1:00
We crammed a lot of sprinting in in half an hour. I wouldn't say I was going AFAP on all of them, but going pretty hard. The :55 in 100 back kick is nothing to write home about. But I worry about hitting bottom (I have) and there are no backstroke flags, so top speed seems impossible. I don't think I'll be able to do AFAP backstroke or backstroke kick in any pool except Pitt. Pitt is closed for a couple weeks starting next week and Sewickley is closed for a week in August. So I may be forced to swim in "Lake Lebo."
Checked nationals results and no one was near my 50 fly NR. Yippee!
I know I mentioned about going dry for the month of August for a little time off from the pool. Well, one, I got bored over the week, and two, I signed up for the 2 mile Open Water event at the IGLA Champs in Seattle on August 18th, so I need to keep my body in swimming shape. I'm not going to be swimming gung-ho like I was, but a few maintenance swims throughout the week should be sufficient. Plus I've had a few forumites eyeballing my GTD mileage to try to overtake me. Who cares, right?
My solo swim at the YMCA for $6.00:
Had a lane to myself...Friday the whole pool is open for adult lap swim for a while which is nice.
800 Free stretchout, enjoying the walls every 13 strokes
2 x 400 Free Pull @ 5:30
went 4:55 and then pushed the 2nd one a little and went 4:40
8 x 50 Flutter Kick w/ board @ 1:00 (held about :52s)
8 x 50 SDK on back w/ short fins @ :55 (goal was to maintain 6+ underwater kicks)
5 x 200 Free @ Desc. Interval
started on 3:00, then 2:50, 2:40, 2:30, 2:20
I cruised the first 3, holding 2:30s, pushed #4 to get a little more rest, then turned it on for the final one, coming in just under 2:20
200 EZ and out. That was good for an hour
....and boy did the water feel warm, even though I'm sure it was its normal 83-84 degrees
Fri Aug 9th 2013 Nats Day 2
Today I had the 50 Fly
I was 27.34 at Pan Ams
I was in heat 14 lane 4
John Beattie in lane 5 on my right
Paul Smith in lane 3 on my left
Had a good start
Took my first breath past half way
Then took another right under the flags
Event 17 Men 50-54 50 LC Meter Butterfly
WORLD: W 25.88 8/16/2008 PAUL CARTER, USA
NATL: N 25.88 8/16/2008 PAUL CARTER
Name Age Club Seed Finals
1 Rasmussen, Anders M 50 TXLA 27.34 27.04
2 Smith, Paul L 54 MMAC 28.50 27.33
3 Beattie, John R 52 BLU 27.62 27.80
4 Golden, Larry 53 ARKM 28.80 28.20
5 Kelca, Brian E 53 LAPS 28.90 28.84
6 Keating, Kevin 50 SRM 28.80 29.44
I'll take it, I'm pleased with it
Got the 4IM tomorrow & a 50 Fr on the relay
Then 50 bk on Sunday
My wife is looking for a replacement for her 2003 SUV and we met a couple who showed interest via Craigslist. We met north of where I work at an Ikea and they were late arriving and after driving it they tried bartering on price. We could never agree on a price(my price), so we walked away. The crappy part was I was wound up and late to bed and when the alarm went off this morning I was tired. I had my usual malaise in the warmup but felt better when I got through the warmup. Today was mix of distances and intensities.
400 free with snorkel
6x50 catchup on 45
3x500 pull with paddles on 5.30
8x50 sharing drill on 1min
2x(4x25 kick on 30, 4x50 on 35)
4x100 breathing 3,5 by 25 on 1.15
2x200 on 5min from the block
The 500s were painful but I held 5.10s on all 3 of these. The kick and 50 set I went 17s on the kicks and 29-30 on the 50s, the 4x100 I swam easy getting about 10 seconds rest. The quick 200s I really worked the 3rd 50 and went 1.57 and 1.58, which I was really happy with. Both these times were quicker than I went at a meet in January.
100 warmup with fins and paddles
2 x 50 fr on fully rested interval, pushed
0:35 taking 35 strokes breathing 3x0:33 taking 35 strokes breathing 2x
Stopped by SCM pool on way home, did 30 each 25's on 1:00
drills and back
I was very happy to swim a moderately paced 50 sprint in 33 taking 2 breaths.
Thursday August 8
12 minutes of 100 IM kick alternating with 100 pull (700 yards)
6 x 200 25 free/25 back/25 breast/50 free/25 breast/25 back/25 free interval started at 3:10 and 5 seconds was added each repeat so #6 was on 3:35
4 x (4 x 25 on 30 then 100 on 1:40) Rounds 1 and 4 pull, Round 2 back on the 25s and round 3 was breast on the 25s
Friday August 9
4 x 4 x 50 Rounds 1 and 3 25 kick IM order/25 free on 1:05, round #2 25 drill IM order/25 free on 55 and round 4 25 swim IM order/25 free on 55
16 x 100 as
4 x 100 1:20
3 x 100 1:30
100 IM 1:50
2 x 100 1:40
2 x 100 IM 1:40
3 x 100 IM 1:30
After not going to lunch bunch for awhile, I made 2 in a row. Both work-outs were IM based. My fly is a little limited at present but I made due with some one arm fly intermixed with actual fly. On Thursday, I swam more than I had in over a month so had a great's night sleep (9+ hours!). I wasn't planning on going today but my morning clinic finished a little early so I scooted over to the pool. I was very happy to finish and make the 16 100s today as I had my doubts after the first four. I'll try to go tomorrow am for four days in a row.
I am excited for the weekend. My sister is visiting from France and my kids and husband are leaving town tomorrow so I'm planning a sis weekend of shopping (my sister has a list of things to bring back and it happens to be tax free shopping this weekend), movies (any suggestions?) and food.
Good Luck to all at Nationals!
Thu Aug 8, 2014 Nats Day 1
Event 5 Men 50-54 200 IM LC Meter
1 Phelan, Darren D 50 STAN 2:21.87 2:19.45
2 Baker, Dennis G 52 OREG 2:19.67 2:21.77
3 Rasmussen, Anders M 50 TXLA 2:22.45 2:22.41
At pan Ams
I split 40.4 on BR & 32.?? FR
This time i was too conservative on
Bk & BR,
Didn't have a good bk to BR turn
Nice FR split
Event 7 Men 50-54 100 LC Meter Backstroke
1 Jennings, Bryan V 50 LVM 1:04.65 1:03.92
2 Rasmussen, Anders M 50 TXLA 1:05.49
I kept hitting the lane line
Near the turn
then around half way back
Hard to swim outdoors
The 2nd length seemed way longer &
I started looking for the wall way too soon
Event 11 Men 200-239 200 LC Meter Medley Relay
WORLD: W 1:50.83 8/8/2006 COLORADO -USA
1 TXLA 'A' 1:55.00 1:53.37
1) Rasmussen, Anders M M50
2) Guthrie, David M M53
3) Sauer, Jim M56
4) Huggins, Dale R M41
I'm happy that our relay won,
I had a good start, SDK & breakout
My split was OK, despite the fact that
I hit the lane line with my right hand
Several times, maybe 4, 5, or 6 in the 50
A couple times my hand didn't even go in the water to take a pull (I didn't yank on it but boy was I tempted), then I Had a long-glide-kick-in touch which made it hard for David to judge, plus the touch pads aren't as wide as the lanes & think I touched between the pad & the wall, so the clock might not have stopped till my back hit it. This all stems from the issue of
racing this meet outdoors, & being very near sighted
To swim straight & away from the rope, I need to sight my outdoor races differently. Think i need to Hold my head higher & fixate on a point behind my lane. Clear blue sky ain't got no lines
I was 29.5 at pan Ams in June then did a sprint strength program from around July 10th to now & got much stronger, so I hoped & expected to better that 29.5 :05.50 1:59.43
Counting down to Aug 17 LCM meet. I plan to use the drive-by format and leave the same day.
50 fr/100 split request (if authorized)
Aquatic workouts have been condensed to starts, streamlining, drills, warmups, moderate sprinting and kicking. I still implement AFAP efforts every other day or so, but < 10 seconds worth. Actually seems like I've been doing that for a month already. I am probably one of very few masters swimmers undertrain in quantity leading to the taper.
Swam a little yesterday and today. Been lifting often and heavy (3 - 4 reps of squats with 1.8 x body weight), but very few sets. I will probably lay off the weights now and start overeating. I pray work will be easy next week but it likely won't. I'll try to govern the effort as much as I can.
On a different note, I am very excited my wife is officially named ABCT teacher of the year: Thanks for helping!
Updated August 8th, 2013 at 09:56 PM by __steve__
Slept well last night and stuck around the house as the oil furnace was serviced. Headed over to the college to help - spent time with carpets this morning then prepping for drywall in the 4th floor women's restroom. Another hot and sweaty day, but lots accomplished. Rested a bit before hitting the pool before supper to do:
200 Fr/200 Bk/200 IM drill w/u
- 3 x 75 on 1:30, 1 x 25 swim, 1 x 50 kick sprint, 100 EZ
- 2 x 75 on 1:30, 1 x 50 swim, 1 x 50 kick sprint, 150 EZ
- 1 x 75 on 1:30, 1 x 50 swim, 1 x 50 kick sprint, 225 EZ
- 4 X 75 on 1:20 (kick, swim FAST IMO, pull)
- 4 x 50 on :50 (IM drill down into Fr FAST back)
- 1 x 100 loosen and out
(Solo/Rec/2400 yds/50 min)
Another modified Fort main set, then some extra stuff. My right shoulder was borderline painful, due to working today. It wasn't an issue until I started the main set, but did subside. I'll need to hit the foam roller tonight for sure. Working through the weekend, then next week off!
Wednesday August 7th
16 x 50 2 kick then 2 swim with odds flutter or free evens whip or breast at 4 on 1:00 then 4 on 55
3 x (2 x 50 on 1:15 25 sprint through turn then kick fast to the flags and then sprint swim no breath to wall then 100 easy 3:00)
Not too much today. I was very tired but wanted to start getting back to some sort of routine. Between my vacation and my treatments with my son's 10th birthday thrown in for good measure, I haven't had much of a chance to exercise. Hopefully, I'll make it another time or two this week. I am excited to cheer a few of my friends on via the internet at Nationals!
RC ex, 15 min
hammers w/10 lb DBs, 3 x 20
goblet squats w/10 lb DB, 3 x 15
spin, 60 min (while catching up on Breaking Bad to prep for season premiere)
Thursday: Swim/SCY @ Sewickley Masters
12 x (25 drill + 25 swim) @ :55
4 x 50 kick @ 1:00 (did backstroke)
4 x 50, UW 2/3 length @ 1:15
4 x 100 stroke, sprint first 25 @ 2:00
?? I think there was a set here that I forgot
16 x 25 @ 1:00
odds = burst SDK + cruise
evens = AFAP
5 x (25 AFAP kick + 25 EZ) @ 1:30
More of a sprinty practice and I am tired from it! I'm also still sleeping like poo. But I finally have my house to myself -- renovators gone! Though I am having guests for the weekend.
1 BK &
50 bk on medley relay,
with David, Jim, & Dale
Wow - busy weekend, but a great one. Able to ride my motorcycle to church Sunday, lead the service at one of the area nursing homes (we're looking at the miracles of Jesus), then church in the evening. I felt tired Monday so didn't swim before work, just slept. After work last night I went to the old family homestead with Preston and had a mini-reunion over a campfire on "Pig Back," the hill north of the farm that was used for summer play and winter sledding and snowboarding. Nice to get back there.
Had breakfast with Lena this morning before going over to the college to help. Painted, helped to hang track for drop ceiling, then was chief schlep with carpeting - cutting, carrying, and general lugging around. The best part was reconnecting with my dad's best friend from NH, who is in charge of carpeting - got to hear stories of their adventures with Nordic skiing and jumping. Just the right divine appointment from God to spend the day with Al. Hope to help him again tomorrow or next week.
After a shower and paying some bills, I headed down to pick up Brent en route to Queechy Lake (just past the northern end of the Taconic Parkway) for a 1.23 swim with the Berkshire gang. This is actually one of the closest swims for me at just over an hour, and a great lake that is not too weedy and clear, with lots of fish swimming about. As you can tell from the photo below, the thunderstorms held off but the sun was hiding throughout the swim. Only seven tonight, and because I had to get home we did not stay long for the post-race potluck.
Swam w/ Dave, Sam and Carlile. No storms this morning so practice went off at the normal time. Feeling OK today but I'm tired and my sinuses are still reeling from all the backstroke yesterday.
600 Warm up
5 Rounds of:
* 300 Pull - 3:30 (made 3:25s at first and eventually got down to 3:18)
* 50 Easy - 2:00
* 100 IM Kick - 2:00
* 100 Stroke - 1:30
* 50 Easy - 2:00
* 100 IM Kick - 2:00
4 x 50 IM Order/Free - :45
4 x 50 Kick/Free - 1:00
4 x 50 IM Order/Free - :45
4 x 50 Kick/Free - 1:00
4 x 50 IM Order/Free - :45
4 x 25 No breath - :40
4 x 25 Kick - :40
4 x 25 Stroke - :40
4 x 25 Easy free - :40
Meh. Sometimes you just have days like that. After having a pretty tough workout on Monday, yesterday wasn't going to be that great. I did 2000 at the lake, mostly ez swimming. I managed to work in a couple of 200 IMs, a 200 back, a 200 breast... the rest was freestyle, just trying to stay acclimated to the lake water. With temps dropping over the last week and a few more overcast days than we normally get this time of year, the lake temps are starting to drop too. I wouldn't be surprised if the water was in the low 70s, maybe even 68-69 in places yesterday evening. It felt great after warm-up, but I stood in the shallows a couple of extra minutes to psych myself up. I almost envied the triathletes with wetsuits who showed up toward the end of my swim. Almost.
BARLEY AND RED BEAN DISASTER:
Last night I got home and planned to have a salad with three different varieties of lettuce I picked up at the farmer's market; just add some chopped tomatoes (our first of the season from the backyard garden!), a little cilantro, avocado, sprinkle over it some ground flaxseed and pepper. To give the salad a little more heft I was going to add some red beans and barley... unfortunately we didn't have any canned red beans... I forgot I had gotten dry beans the last time I went to the store to economize a little. No problem... just put them in a pot with water and boil away, right? Well, I read the directions wrong and since I've been cooking lentils lately (which are pretty well done after 25-30 minutes) I thought this was a thirty minute thing. Turns out the directions on the package were boil on low for thirty minutes, then add a bunch of pork products, then simmer for another 30 minutes. It only donned on me that something might have gone wrong after I drained and rinsed my little red rocks! Crap. Had to put them back in the pot with some fresh water and bring the whole thing to a boil (no added pork, thank you). Meanwhile the barley was coming along pretty slowly too... I thought it would cook more like oatmeal, was not prepared for it to be so crunchy after 30 minutes (the last time I made barley was in the split pea soup so I wasn't really aware of the actual cooking time of the barley on its own. Yeah, the salad was OK, but there was a lot of chewing... and it took me a lot longer than a salad should take to make. Next time I'll have the red beans and barley cooked ahead of time. Yeah, gotta have those days every now and again to appreciate it when things go off without a hitch. Live and learn!
THE BRUTALITY OF PYRAMIDS
In going from paleolithic to neolithic with my diet (no meat, more grains and greens) I recall the great civilizations that were made possible by the agricultural revolution six or seven millennia ago. Pyramids and Ziggurats dotted the ceremonial centers and graveyards of the great grain producing centers of Egypt, Mesopotamia. I contemplated this as I crunched through my big bowl of mixed whole grains this morning... I wondered if the Egyptians or Sumerians ever swam pyramids/ziggurats inspired by their monumental architecture.
The workout that Scotty and I met for this morning/afternoon (11:15-12:45... a real power lunch!) was brutalizing... think whips and chains from the old sword and sandal epics of the late fifties... Yul Brenner as Pharaoh (Scotty actually has his hairdo). We call it a pyramid, but I think technically it's a ziggurat because it has a platform top, rather than a point. If pyramids commemorate the dead and perhaps act as conduits to the afterlife, ziggurats were for the living, well at least the living of the priestly class that used their high plateaus to lift themselves above the alluvial plain and give them access to the gods in heaven. What does this have to do with our workout? (1) It was killer, which almost gave me direct access to the afterlife... and I didn't even have my Book of the Dead with me. And (2) at the top of each ziggurat we had quasi-mystical experiences, leaving us gasping for air, before returning us to reality. Here's what we did:
WU (1000): 200 fr, 200 pull, 100 bk pull, 100 bk, 100 br pull, 100 single-arm fly, 2 x 100 IM on 2:00 (mid 1:30s).
500 Fly Pyramid*
500 BK pyramid*
500 BR pyramid*
500 FR pyramid*
CD (500): 100 pull, 100 bk pull, 100 bk, 100 fr, 100 pull
TOTAL: 3600 SCY
*The ladders in these sets were 25-50-75-100-100-75-50-25 with the interval set at :45/25... My 100s fly were 1:34 and 1:37. 100s bk were in 1:34 and 1:29. 100s br were about 5-6 seconds faster than last week at 1:40-1:41, but the 100s fr came in a second slower at 1:18...
The fly seemed less brutal this week, I was not pushing it, admittedly. But the BK and BR had my thighs screaming for mercy by the end (I could feel Anubis hot on my tail), where my times improved slightly over the last time I did this workout. I don't feel great about the FR, but I also wasn't pushing it really hard by that point (just "sort of hard" or "hard enough to save my pride, but not enough to launch myself into a celestial revery").
Updated August 7th, 2013 at 06:50 PM by mcnair