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  1. A Christmas Workout

    I’m still feeling under the weather and not able to swim any actual workouts, so I’ve resorted to writing imaginary ones instead. Following up on the Thanksgiving turduckens, here’s a 12 Days of Christmas workout, inspired by [ame="http://forums.usms.org/showpost.php?p=255996&postcount=41"]a comment [/ame]on the Thanksgiving workout forum thread. I posted this workout there, but decided to put it up in expanded version here as well.

    12 Days of Christmas Holdiday workout, done as 12 rounds on 1 day
    On the first day of Christmas, my swim coach gave to me
    A 50 dolphin kick on my back

    On the second day of Christmas, my swim coach gave to me
    2 x half-pool sprints [2 x (12.5 sprint / 12.5 easy)]
    And a 50 dolphin kick my back

    On the third day of Christmas, my swim coach gave to me
    3 lengths back [75 BK]
    2 half-pool sprints
    And a 50 dolphin kick my back

    On the fourth day of Christmas, my swim coach gave to me
    4 breaststroke pullouts [2 x 25, with 2 pullouts per length—surface for breath in between and exaggerate glides to see if you can make it to end of pool by the end of the 2nd pullout]
    3 lengths back
    2 half-pool sprints
    And a 50 dolphin kick my back

    On the fifth day of Christmas, my swim coach gave to me
    5 streamline jumps! [in deep end of pool]
    4 breaststroke pullouts
    3 lengths back
    2 half-pool sprints
    And a 50 dolphin kick my back

    On the sixth day of Christmas, my swim coach gave to me
    6 fly stroke cycles [ie a 25 fly for some of us]
    5 streamline jumps!
    4 breaststroke pullouts
    3 lengths back
    2 half-pool sprints
    And a 50 dolphin kick my back

    On the seventh day of Christmas, my swim coach gave to me
    7 lengths of freestyle [175 FR]
    6 fly stroke cycles
    5 streamline jumps!
    4 breaststroke pullouts
    3 lengths back
    2 half-pool sprints
    And a 50 dolphin kick my back

    On the eighth day of Christmas, my swim coach gave to me
    8 dolphin dives [or 50y of dolphin diving, at 4 per length]
    7 lengths of freestyle
    6 fly stroke cycles
    5 streamline jumps!
    4 breaststroke pullouts
    3 lengths back
    2 half-pool sprints
    And a 50 dolphin kick my back

    On the ninth day of Christmas, my swim coach gave to me
    9 breaststroke kicks [25y BR kick]
    8 dolphin dives
    7 lengths of freestyle
    6 fly stroke cycles
    5 streamline jumps!
    4 breaststroke pullouts
    3 lengths back
    2 half-pool sprints
    And a 50 dolphin kick my back

    On the tenth day of Christmas, my swim coach gave to me
    10 strokes of corkscrew [25y corkscrew]
    9 breaststroke kicks
    8 dolphin dives
    7 lengths of freestyle
    6 fly stroke cycles
    5 streamline jumps!
    4 breaststroke pullouts
    3 lengths back
    2 half-pool sprints
    And a 50 dolphin kick my back

    On the eleventh day of Christmas, my swim coach gave to me
    11 fathoms sculling [that’s 25y scull, if you can manage 1.5 fathom push-offs]
    10 strokes of corkscrew
    9 breaststroke kicks
    8 dolphin dives
    7 lengths of freestyle
    6 fly stroke cycles
    5 streamline jumps!
    4 breaststroke pullouts
    3 lengths back
    2 half-pool sprints
    And a 50 dolphin kick my back

    On the twelfth day of Christmas, my swim coach gave to me
    12 lengths IM [300 IM]
    11 fathoms sculling
    10 strokes of corkscrew
    9 breaststroke kicks
    8 dolphin dives
    7 lengths of freestyle
    6 fly stroke cycles
    5 streamline jumps!
    4 breaststroke pullouts
    3 lengths back
    2 half-pool sprints
    And a 50 dolphin kick my back

    The workout totals 4350 yards, if you stick to the yardage suggested in the brackets. Plus 40 streamline jumps. Happy holidays!

    [My actual swimming today was more boring: 1300 yards easy, on my own at the Y. I’m still struggling with a cold and some asthma symptoms it triggered. I tried the “freeze a cold, starve a fever” approach over the weekend, and went out to Brighton to swim in the ocean. I managed to do my December loop, but failed in my bid to make my cold disappear. It was still worth it though, because my time in the ocean was at least a respite from the violent coughing spasms I’ve been having. I guess there’s something about immersing your face in water that stifles the impulse to cough--from an evolutionary standpoint I can see how that would be advantageous. For some reason it doesn’t seem to work as well in the pool--too bad!]
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  2. Sarasota Y Sharks Masters 5:30 AM Workout -12/07/11

    by , December 6th, 2011 at 12:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 400 6:00 6:00
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    3 X 100 kick 2:15
    4 X 75 kick 1:45
    1 X 100 swim

    1 X 200 free 3:00
    4 X 50 free 1:00
    Four rounds.
    Descend 200's 1-4.
    50's: odd: fast even: easy

    2 X {10 X 25 Round 1 :30 Round 2 :45
    All fast, all choice.
    Short break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  3. 12.6.11 - Tuesday workout

    by , December 6th, 2011 at 09:01 AM (Pete's swim blog)
    Swam w/ Roger and Dave. Good workout. Some of the intervals were just outside my reach but I was able to recover and catch up.

    SCY

    450 Warm up
    2 x 100 - 1:30 (did Tiger tumblers on flip turns - see yesterday)
    3 x 100 IM - 1:30 (1:22-1:25)

    4 times through (IM order on stroke):
    * 2 x 50 - :45 hard stroke
    * 2 x 50 - :45 easy free
    * 2 x 50 - 1:00 hard kick
    * 2 x 50 - 1:00 easy kick
    * 2 x 50 - :45 hard pull
    * 2 x 50 - :45 easy pull
    * 300 - 4:00 convert free to IM (3:40, 3:50, 4:02, 4:07)

    200 Cool down

    (4750 Total)

    Updated December 6th, 2011 at 11:07 AM by pmccoy

    Categories
    Swim Workouts
  4. Sore today but a good one

    by , December 6th, 2011 at 07:23 AM (Mixing it up this year)
    I am back to doing the old Rick Benner workouts. These are fairly tough for me right now. My shoulders and elbows were hurting after this one.

    8x100@1:40 free every 3rd fast
    12x25@:40 free every 3rd sprint held :16s on the sprints
    8x75@1:10 free every 3rd fast
    12x25@:40 free every 3rd sprint held :16s on the sprints
    10x50@:50 free every 3rd fast
    300 free kick w/fins every 3rd fast
    200 free EASY

    Total 3000 yards
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  5. Monday, Dec. 5, 2011 5:00am and 5:00pm

    by , December 5th, 2011 at 10:23 PM (Fast Food Makes for Fast Swimming!)
    A.M. workout:

    Warmup
    300 Free
    200 Kick w/ board
    200 IM Drill

    5 x 100 Kick w/ board @ 1:50 (went 1:28-1:31s) I'm able to hold a faster average on my kicking now...nice!

    Did this with Jennifer (her set) it was a nice aerobic set for me, just what I needed after the last weekend:
    3 x 300 Free @ 4:30 (went 3:40s)
    3 x 200 Free @ 3:00 (went 2:27s)
    3 x 100 Free @ 1:30 (went 1:13s)

    100 Kick EZ
    ------------------
    3100 Yards

    This felt good to get in and stretch out my arms after the meet. I ended up being the high point scorer for the 15 & Over division, who knows if they were giving out any award for that or not? We'll see later. I didn't even stick around to pick up my ribbons, but I'm sure they're at the pool, or the local club team has them.

    =============================

    P.M. Workout at the Y:

    Warmup
    200 Free
    100 Kick w/ board
    200 Free Pull
    200 Free
    100 Kick w/ board
    200 Free Pull

    8 x 50 Kick w/ board @ :55 (went :43-:46s)

    got out here for 10 min. to get my son dressed

    8 x 100 @ 1:20 (75 Free/25 Fly - held 1:09-1:10s)
    **came to an abrupt stop at the end of number 3 when my pullbuoy was kicked into the pool right in front of me on my last stroke. Apparently they were in a fn panic over a possible Code Brown. All the lesson kids, and the two lap people had to get out, while they extracted a small leaf from the bottom of the pool. What a f'n joke! I saw that leaf (and the band-aid that they didn't see) on the bottom of the pool earlier.

    8 x 50 Free Pull @ :40 (held :31-:32s)

    -----------------------
    2600 Yards

    5700 Yards for the day

    Gotta maintain my yardage and intensity for another day or two, then I'll cut it down at the end of the week, shave Friday night, and drive to Bend, Oregon for the SCM Pentathalon down there. Going for 200 Fly and 400 IM fast times. I could care less about the 200 Back & 200 Breast. 200 Free, we'll just see what happens...but it'll depend on how much rest I'll have afterward for the 400 IM. I may just loaf the free event as well.
  6. Monday, 12/5/11

    by , December 5th, 2011 at 07:32 PM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    Warm up (500)
    500 free

    Set #1 (1000)
    10 x 100 6 on 1:50, 3 on 1:40
    1st 3 - 25 drill - 75 swim around
    - 1:25 on these
    2nd 3 - 25 scull - 75 swim
    - swam with snorkel, around 1:30
    last 4 - pull/1:40 (Breath 3)
    - w/buoy only, around 1:20

    Set #2 Kick (400)
    4 x 50/1:10 kick on back w/10-12 SDK off walls
    2 x 100 FAST/2:30
    - did with board and snorkel, went 1:50, 1:52

    Set #3 (500)
    10 x 50/1:10 Odds- 25 surface kick/25 swim
    - around 40 on these
    Evens - 50 overkick with DPS
    - around 40 on these w/13-14 SPL

    Set #4 (400)
    8 x 50/1:30: odds AFAP, evens easy
    - no blocks, went fron push, times on fast ones were 32-32-32-31

    Warm down (200)
    2 x 100 smooth

    Total: 3000 yards
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  7. Monday, Dec. 5

    by , December 5th, 2011 at 04:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Just floated around and did a few bursts in between chatting with Speedo about training, the art of tapering, etc.

    600 various

    8 x 50 fly drills

    8 x 25 shooters
    50 EZ

    8 x 25 no breather free
    50 EZ

    3 x 50 burst + cruise
    50 EZ

    3 x 50 burst + cruise
    100 EZ

    Total: 1850

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

    Got a massage after this wee practice. Still feeling completely blah with no taper hyperness or mind running amuk whatsoever. (Have to go to the lab tomorrow for blood work. All this blah-ness makes me slightly worried about the thyroid.) I did check my blog and didn't seem to have any jitters until several days before NE Champs last year. Hopefully, by the end of the week, I will want to rip someone's head off. But if not, I won't fret about it as I've done a shorter taper than usual.

    Psych sheets for NE Champs are out:
    https://docs.google.com/viewer?a=v&p...4Zjgw&hl=en_US.

    -- Looks like only one end lane! Too bad it's in the event I care about most. I don't think I have enough time between the 100 fly and 50 free on Sat. I'll play it by ear. If I'm still too tired, I'll rest up for the 50 breast and do the 50 free as a split in the 100 on Saturday.

    -- How in the world am I seeded 2nd in the 100 fly? Where are all the fast youngins? Did they all go to Long Beach?

    Updated December 5th, 2011 at 05:43 PM by The Fortress

    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -12/06/11

    by , December 5th, 2011 at 12:31 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:15 3:45
    2 X 150 2:30 2:15
    4 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    1 X 300 IM 5:00
    2 X 100 IM or stroke 1:45
    1 X 100 easy free 2:00
    Three rounds.

    10 X 50 kick
    5 on 1:00
    5 on :55
    1 X 100 swim

    12 X 100 free
    4 on 1:30
    4 on 1:20
    4 on 1:15

    WARM DOWN: 4 X 50 easy 1:00

    5600Y
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    Swim Workouts
  9. Obese Oompa Loompa

    by , December 5th, 2011 at 12:20 PM (Random Nonsense)
    I guess I need to cut back on this bottle tan stuff.

    Team Practice SCY
    Anna swam with me some, no Josh or Marge (cold rainy weather this morning)

    Warm up
    - 6x50 drill/swim
    - 200 back
    - 200 kick with fins
    Transition
    - 3x100 free/back/free/back
    Main Set
    - 4x200 on 2:30 (held under 2:20s)
    - 6x100 on 1:15 (1:11-12s)
    - 8x50 on 45 (33-35s)
    Cool down
    - 200 ez back/free

    On the 200s, I concentrated on my race strategy, on the 100s I concentrated on holding it together. Let's just say yesterday's meal plan didn't involve much that would make for good training the next morning at 4am.

    Sounds like we have enough interest for at least a couple relays for this years Christmas Relay. After spending the weekend in LA, the weekend before that was Thanksgiving, and the weekend before that was the swim meet... I was kinda hoping we wouldn't have any interest this year

    Luckily, it is not a large time commitment and it is fun every year.

    The title is making fun of chowmi and her pudgy fat comment, although after the last two weekends of overeating and drinking, it could quickly become a reality if I don't settle down. Luckily I am dashing in orange face paint.
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  10. Workout 12/05/11

    by , December 5th, 2011 at 09:42 AM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u:
    200 FR/200 BK
    6 x 100 Kick (flutter, back, sdk)

    500 Noah's Ark Pull with buoy

    2 each (one FR, one BK) of:
    - 25 fast arms (spin) + 75 ez
    - 75 DPS, 25 sprint
    - 25 ez, 25 build, 50 DPS

    200 various w/d

    (2300, 40 min)
    ------

    Back into the water after a long weekend off. My shoulders feel a tad tight, and I wanted to get a decent workout in despite 7 people in the lane when I arrived at adult swim this am. It would have been better if the one dude doing side stroke would used the side of the lane, not the middle the whole time. Oh well ...

    I had a busy weekend. My wife sold most of our jelly stock at a Christmas Bazaar (half of the profits go to the local Christian school, the other half to the medical mission program I am involved with) on Saturday. Sunday after work I went to a local nursing home and led the worship service (first Sunday of the month), then my son and I gave a presentation at church about our trip to Nicaragua in May. See if this link to photos from my fb page works if you want to check it out.

    Have a great day ... Been fun checking out results from the weekend's swims.
    Tags: gho, nicaragua
    Categories
    Swim Workouts
  11. Sun Dec 4th 2011 Palo Alto SCM Meet Day 2

    by , December 5th, 2011 at 09:20 AM (Ande's Swimming Blog)
    Sun Dec 4th 2011 Palo Alto SCM Meet Day 2

    2011 South Central SCM Regional Invitational
    San Antonio, TX

    2010 SCM blogs from this meet: Sat Dec 4th, 2010 & Sun Dec 5th, 2010


    4 x 100 medley Relay

    BK Ande Rasmussen 48
    29.07 31.45 1:00.52
    BR David Guthrie 51
    31.29 36.35 1:07.64
    1:31.81 2:08.16 FL
    Jim Sauer 54
    28.47 32.71 1:01.17
    2:36.62 3:09.33 &
    FR Max Stinchcombe 54
    27.46 30.09 0:57.55
    3:36.76 4:06.88

    last yr at this same meet we went 4:11.46,
    then in Oct 2011 Rowdy Gaines & his Blu Frog Crew went 4:09.29
    I'm very happy with my swim but that 2nd 50 really hurt
    I believe my SDK counts were 10 9 8 6,
    Jim's Mr Most Improved.

    I entered 400 fr but opted to skip it to rest up for 50 br, 2 IM, & 50 FL


    50 br
    Went 32.2
    My BR in IMs feels pretty good
    Trying to sprint br feels really clumsy


    200 IM
    2:14.88
    28.72 went a bit too hard
    33.99 1:02.71 Kicked too hard
    39.68 1:42.39 losing steam
    32.49 2:14.88 Died bad, not much left
    Went a bit too hard on the fl & bk, didn't have as much for the BR & FR
    Wish i could have done it smarter & fresh
    Tyler split 30.29 34.54 39.23 30.38
    so I razzed him in the 1 & 4 IM & he blessed me in the 2.

    That race hurt worse than it should have and I went slower than I could have
    Wore my new size 34 speedo pro gold
    Felt like the butt filled up with water
    Should have gotten a 32 or 30, so had a few issues with my splitting and the suit.

    2 IM & 50 fl were bk to bk
    Changed suits & didn't swim down much

    50 fl
    Felt tired & weak
    Went 27.4

    4 x 50 medley
    Bk Ande 48
    Br David Guthrie 51
    Fl Mike Varozza 44
    Fr Korey Mayronne 34
    28.56 my left foot slipped on the start
    30.99 59.55
    25.73 1:25.28
    24.07 1:49.35

    Opted to skip the 800 fr, my meet & SCM season are done
    Felt pretty wiped out, had a nice late lunch at Chuys
    Have a bunch of Videos to YouTube

    ~ ~ ~ ~ ~

    I was worried going into this meet, I:
    quit weights in July when my gym shut down,
    had a distance diversion between Jun - Oct, &
    weighed way too much a week away from the meet. but it worked out OK

    I AM DONE WITH DISTANCE &
    READY TO BE A BORN AGAIN SPRINTER.

    Updated December 5th, 2011 at 04:06 PM by ande

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  12. 12.5.11 - Challenge day

    by , December 5th, 2011 at 09:03 AM (Pete's swim blog)
    Swam w/ Roger next to Dave and Dave. Pool temp 84.

    SCY

    400 Warm up

    Challenge Set
    6 x 50 - :45 (worked down to :33s - :34s)
    3 x 100 - 1:10 (1:07, 1:08, 1:07)
    Still going too fast on #1. Tried hard to not chase Dave but apparently, I did a little. Was easily good for one more 100 on 1:10... maybe 2. 6 is going to be tough.
    50 Easy

    4 times through
    * 75 Pull - 1:00
    * 75 Kick - 1:20
    * 75 Reverse IM - 1:15 (no free)
    1:00 Break

    4 times through
    * 75 Pull - :55
    * 75 Kick - 1:20
    * 75 Reverse IM - 1:15 (no free)
    1:00 Break

    4 times through
    * 75 Pull - :50
    * 75 Kick - 1:20
    * 75 Reverse IM - 1:20 (no free)
    100 Easy

    10 x 100 - 1:30 (:05) Up/Down Kick - Did "Tiger tumblers" on all flip turns. At flags, dive underwater and pull to the wall. Flip underwater and glide past flags before breathing again. Got these from an Auburn swimmer - hence the "Tiger" in the name - so insert your favorite mascot. On the other hand, after a couple of these, I started not liking tigers so maybe insert your most hated mascot.

    100 Cool down

    (4950 Total)
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    Swim Workouts
  13. a good workout only to find ICE COLD showers

    by , December 5th, 2011 at 07:19 AM (Mixing it up this year)
    After a decent meet and fun with my swim friends it was back to the pool today.

    The guards were mixing a batch of chemicals (which is a bad sign) on deck. By the end of practice the cotton mouth had arrived.

    Got out of the pool only to find ice cold showers! YUCK!

    10x100@1:45 free holding 1:30s
    500 free kick w/fins
    10x100@1:30 free w/paddles & bouy held 1:21s
    3x100@:10R free w/snorkle alt 25 kick/25 swim
    200 free easy

    Total 3000 yards
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  14. Sunday, Dec. 4

    by , December 4th, 2011 at 07:54 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    8 x 50 fly drills

    8 x 25 shooters
    4 back, 4 belly
    50 EZ

    3 x 50 burst + cruise
    50 EZ

    2 x (25 AFAP + 75 EZ)
    1 free, 1 flutter kick
    100 EZ

    Total: 1750

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

    Continuing with the rest ... I felt a little lighter in the water today, but not so great when I tried to sprint. No jitters at all, but then those don't usually hit until the 3rd week of tapering. So perhaps they won't even arrive this time with my shorter taper. And my family will be happier, I'm sure

    Missed swimming in the Last Chance meet with all my PV friends. But it was probably just as well with NE Champs this weekend. Speedo threw down some very fast sprints. I'm waiting to see and read about the rest of the results.
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    Swim Workouts
  15. Sunday, Dec. 4, 2011 USAS Meet Results Day 2

    by , December 4th, 2011 at 06:22 PM (Fast Food Makes for Fast Swimming!)
    I started off this morning by not setting an alarm on purpose. I was tired from yesterday, and enjoyed the bonus sleep. Also, why wake up for general warmups from 7:15-8:00 (13 & overs), when my first event isn't till after 10:00am?? I just got there about 9 and warmed up in the deep tank again. It worked good enough.
    Now I know why I don't do that many 2-day meets. The 2nd day is usually a train wreck waiting to happen, especially when you've already done 5 events the day before!

    200 Free - 1:56.36 (2nd place) - This one I just didn't have that get-out speed like I usually do. The 2nd hundred my legs were burning really bad. 1:54.5 is my best time I did 2 years ago, and I've been pretty consistent around 1:56 lately, so that part is good. The kid that won is a sprinter, and I was actually closing on him the final 50, but we would've needed another 50 more to make it close.

    100 Back - 1:03.90 (3rd place) - Well, I tried doing more SDKs than I normally do. I went 15 meters off the start with 11 kicks, and all other walls I did anywhere from 5-8 SDKs which is a huge improvement. I felt like I did well, until I saw the clock on the wall. I was 2.5 seconds off my best time. The other adults I swim with who are parents on the club team all informed me of how I need to fix my right hand entry and crossover. It's hard to describe it, so I just prefer not to swim backstroke (except for IMs).

    100 Fly - 58.78 (2nd place) - It felt good, but was just slow. 2 seconds slow. I was back and forth with the same kid who beat me in the 200 Free, and came to the final stroke where I had to make a decision of "do I or don't I??" If I took the final stroke I'd probably be looking for dental surgery, so I just kicked in and got beat. I was tired, plain and simple. Even my masters coach said I looked tired.

    50 Free - 24.72 (3rd place) - This was funny at the end of the race. There was a 15 year old from one of the other teams that had been wanting to beat me all day long, but just couldn't do it. As we all hit the wall, I looked at the clock, already knowing the sprinter kid was winning it. Waiting for Lane 4 (me) to pop up in 2nd place... it came up as Lane 2 (the 15 year old) second place. I was 3rd by a tenth of a second. I looked over and smiled at him. He got me, and he was for sure happy about it too.

    1000 Free - Yeah right!! I scratched it.
    It would've been trouble for me, and the lifeguards might have had to go into action. I'm sure I could've done decent, but if I'm not going to be in contention of beating my LMSC age group record (10:49), I don't want to swim it. I knew that wasn't going to happen today.

    I ended the weekend with two 1st places, 5 2nd places, and two 3rd places, and one NS. Not bad for racing the youngin's either. I'm not sure if they were doing high point awards, but if they are, I ended up scoring the most points in the 15 & overs boys group. Basically because most of the boys either only swam one of the two days, or those that swam 2 days, only did 3 or 4 events each day...whereas I did 9 events over the two days.
  16. Saturday, 12/2/11

    by , December 4th, 2011 at 11:32 AM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy
    Skipped early lap swim and slept in. Since the pool has open swim in the afternoon and is usually not very crowded this time of the year, we decided to try to get a workout in the afternoon. It was perfect! We were the only ones there!

    Warm up(1000)
    300 Swim - free and back
    200 as 25 Kick/25 Drill - IM order
    3 x 100 free/1:30 - Build each, swam these around 1:20
    4 x 50 back/1:00 desc - from 45->41

    Main Set (1400)
    7 x 200 Broken
    Strong to Fast efforts
    Choice of Stroke or IM for set of 4, free for set of 4
    200/4:00
    100 - 10 - 100/4:20
    100 - 10 - 50 - 5 - 50/4:40
    50 - 5- 50 - 5 -50 - 5 - 50/5:00
    - 1st round free, #1 2:45, #2 2:50 (2:40), #3 2:50 (2:35)
    - 2nd round back, #1 3:05, #2 3:10 (3:00), #3 3:08 (2:58), #4 3:06 (2:56)

    Kick (600)
    1 x 200 IM Kick
    - on back in streamline, didn't get time
    1 x 400 Kick - Choice - Board ok
    - free w/ board, didn't get time

    Sprint
    2 x 50 choice
    - Since it was open swim, no blocks. Went from push.
    - #1 free, :32; #2 fly, :38, did easy 50 after each

    Warm down
    100 easy

    Total: 3300
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  17. I'm king of the nerds!!!

    by , December 3rd, 2011 at 10:22 PM (Pete's swim blog)
    Warning: completely swimming unrelated.

    Early last year, I was conned into coaching a group of homeschoolers (my son included) in a Lego Robot competition. I was picked mostly because I already owned a Lego Robot kit and the parents were fed up with thier team through a local science musem. No... it isn't my son's robot... it is mine and I like it! The attraction (for the nerds) is the obstacle course the kids get to program the robot through. But there are scores for a theme related project, teamwork and a bunch of other stuff. I had high expectations for the year. We were going to have 2 robots, 2 practice tables, tons of help (from a friend who convinced me to do this in the first place), and 10 months to get everyone ready. We ended up with 1 robot, 1 table, a late start on getting project materials together and a revolving door for team members. I ended up coaching 2 soccer teams, one of which went to state championships and lots of business trips for my friend stretched everyone's time thin. So, last night, our last minute practice for the event today was looking pretty sorry. Nobody was organized or coordinated and the robot wasn't doing much at all. The top 10 out of 23 teams today moved on the State finals. I gave us a 50-50 chance of being in that top 10. Tried my best to sugar coat the efforts of the team members and encourage them to have fun no matter how badly things go. Things did start very badly. If you just place the robot on the table and do nothing, you get 72 points. We scored 60 on our practice round. Still, things were working better and the team was starting to coordinate their efforts. Even better, the judging for the project and teamwork seemed to go awfully well even though we didn't know the actual scores. After round 1 we were in 3rd place with the robot obstacle course and ended up 5th at the end of the day. At the awards we sat behind a team that had raked in Best Coach, Best Robot Design and Highest Points in the robot obstacle. I'm thinking "these guys pretty much have it sewn up but on the other hand, I have underestimated our chances at making the State finals". Turns out I severely underestimated our chances... we won the overall first place! My assistant and I looked at each other in complete shock when they called us down for the award. As the team went down to recieve our trophy, I realized "I'm king of the nerds and I'm completely ok with that". I'm king of the local nerds for now anyway and aspire to be king of the state ones as well .

    Updated December 4th, 2011 at 05:24 AM by pmccoy

    Categories
    Uncategorized
  18. Saturday, Dec. 3, 2011 USAS Meet Results Day 1

    by , December 3rd, 2011 at 09:05 PM (Fast Food Makes for Fast Swimming!)
    I started off this morning at 4:30am like most meet days, except this meet was right here in town, and I wasn't heading to the meet, I was going to work for 4 hours of OT work to get some machinery fixed up prior to Monday.

    So with that I skipped the meet warmup, which IMO is pretty much pointless anyway, especially when I can take a few lengths in the deep tank 10 yard pool, or stretch in the warm showers anyway. This is a distance guy saying this...remember.
    Between each event I may have done 6-8 lengths in the 10 yard warmup area to cool down, but other than that...this day was swimming basically "cold turkey"...and I did just fine.

    100 Free - 52.57 (.5 seconds off best) 2nd place. breathing basically every stroke like I usually do, including double breathing right-left into all the turns.

    100 Breast - 1:08.91 (1.4 seconds off best) 2nd place. Worked on my very very long pullouts to reduce the amount of kicking I had to do. I don't want to put that much into my knees if I don't have to.

    200 IM - 2:12.11 (3 seconds off best) 2nd place. This was just sluggish after the fly. I struck my hand hard on my last stroke into the turn on the fly, and back and breast just suck, the free I was tired.

    I went home at this point for about 1 1/2 hours since I had about 2 1/2 hours till my next swim, which is my favorite one!! I really love my butterfly races, and especially the 200 Fly. Its strange that I feel soooo good in them most of the time, and I rarely ever practice fly. Maybe it's just one of the "built-in features" from all the prior years of swimming.

    200 Fly - 2:07.81 (1/2 second off best) 1st place. I was told I was out in a 1:00low at the 100. It was a great race with the 15 year old next to me. We were tied at the 100, but at the 125 I decided to start building from there, and the kid fell back a little bit. I felt strong all the way home, maintaining a 2up, 1 down breathing pattern.
    We were also the only two 13 & overs swimming the 200 Fly, and our seed times were both 2:07s going into the event...so I knew this was going to be a race. During the race, I could hear a large amount of the crowd was cheering, though I'm not sure who for. The 15 year old trying to beat the old guy, or the old guy trying to show he can still do it.

    500 Free - 5:18.xx (5 second off best) 1st Place - this one was tough, though I felt like I came back well in the final 150. The 14 year old next to me took off in the 1st 100 and I couldn't hang with him. He ended up at 5:09, which was right on his best.


    This was an all around fun day. The kids from all the teams are really enjoying racing with me and talking with me about things I've done in swimming and what I'm doing now. Another 15 year old told me he has a target on me in the 200 Free tomorrow. I told him good luck with that!

    I think tomorrow I'm going to skip the general warmup just like I did today. Warmups are so overrated...just don't tell the agegroupers that!

    I'm swimming the 200 Free, 100 Back, 100 Fly, 50 Free, and 1000 Free tomorrow. Should be good until the final event. I haven't done a multiday event in a while, so I'll be tired, and having the 1000 at the end isn't my first choice.

    Updated December 3rd, 2011 at 09:13 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
  19. NS, Sat., Dec. 3

    by , December 3rd, 2011 at 07:21 PM (The FAF AFAP Digest)
    Spent another long day at a USAS meet. But I did come home and do a stretch/yoga for 40 minutes.

    The bad news is that my elbows are really bothering me. They almost feel worse now after a week+ off weights. Enough to keep me awake part of last night. I was timing with a tennis pro at the meet, and quizzed him (and others too) about treatments for tennis elbow. I've also heard this problem can last some months. This is somewhat depressing. I haven't had anything but a very minor tweak in a few years. And it's purely the result of being stupid in the gym ... The elbows probably just need a lot of ice and rest, and I need to hunt down my old stim device.

    In light of this, I'm going to be a NS at the Last Chance meet tomorrow. This is not a big deal. I was aiming for NE Champs anyway and can swim the 50 free there. So I'll just miss the 100 breast. It seems unwise to risk further inflaming things by doing the evil stroke right at this moment. The older you get, the smarter you get. After NE Champs, I will shift to 90% kick workouts for awhile. No problem there either!

    Now I need to go do some of that stalking that pwb loves!

    Updated December 4th, 2011 at 09:45 AM by The Fortress

    Categories
    Yoga
  20. Sat Dec 3rd SCM meet results

    by , December 3rd, 2011 at 06:33 PM (Ande's Swimming Blog)
    Sat Dec 3rd 2011 Palo Alto SCM Meet

    2011 South Central SCM Regional Invitational
    San Antonio, TX

    2010 SCM blogs from this meet: Sat Dec 4th, 2010 & Sun Dec 5th, 2010


    We wanted to do a 4 x 100 medley
    (we = me, David Guthrie, Jim Sauer & Max)
    But it was right before the 400 IM
    So we opted to skip it & hopefully do it tomorrow

    400 IM
    4:52.31
    1:06.12 30.59 35.53
    1:15.14 37.89 37.25
    1:21.39 39.79 41.60
    1:09.66 35.32 34.34 (just 2 beat kicked never turned on my 6 beat)
    I held back a little on the freestyle to not be as fatigued for the rest of my races

    50 bk
    Good start 10 or 11 SDKs
    Not so great turn
    12 SDKs on 2nd 50
    Glide touch
    Went 28.00
    Think I can go faster with no 4 IM before it & better luck on turns & touches

    50 FR
    Went 25.14
    Had a long glide touch should have taken 1 more stroke

    100 IM
    Went 1:01.31
    Good race
    29.14 32.17
    Think I was 1:03 last yr in Tempe

    Was entered in 1500 but scratched to rest up for Sun


    Sundays Races

    100 BK in 4 x 100 medley

    50 BR went 32.08 last yr

    200 IM went 2:14.49 last yr

    50 FL went 26.79 last yr but it's back to back to the 200 IM

    Then we might do a 4 x 50 medley

    & I'm entered in the 800 free which is last
    Might scratch, might do a split Req or might just swim it and see what I can go
    We'll see


    Trained Fri Dec 2nd 2011 didn't blog till now

    Whitney Coached
    scy UT Swim Center: main pool center course
    6:30 - 8:00 dove in
    wore jammer
    trained with the taper gang


    Warm up
    swam easy 50's

    Main set
    Did 5 rounds of
    100 fr easy speed on 5:00 held 1:00's
    50 fr easy speed on 3:00 held 28's
    Just swam easy speed

    Updated December 5th, 2011 at 12:08 PM by ande

    Categories
    Uncategorized