*No equipment, just hydration on the deck during the triple crown
Part 1: 50 swims on a 1:40 Interval (1 hour, 24 minutes total time)
Part 2: 75 swims on a 1:30 Interval (1 hour, 53 minutes total time)
Part 3: 100 swims on a 1:20 Interval (2 hours, 14 minutes total time)

For dates, times, & locations check the NOVA MASTERS PRACTICE CALENDAR
http://www.novamasters.com/practices/practice-calendar/


RULES OF THESE SPECIAL PRACTICES
* DO NOT BE LATE FOR PRACTICE! You may not be allowed to get in once the set begins.
* Do EVERY repeat without sitting any out. (you can do a shorter distance if you are close to missing the interval or need a little extra rest to re-fuel or hydrate).
* Do not miss the interval. If you come in after the sendoff time you must deduct one length from that repeat. For example, if you are alternating 100′s and 75′s on the 1:30 interval and you come in on the 100 at 1:32 it only counts as a 75. You can’t “make it back up” on the shorter distance repeat. If you are doing all one distance and slip above the interval on one but make it back up on the next repeat it is not held against you.
* No use of any equipment (fins, paddles, buoys, etc). This is a SWIMMING TEST SET. Those that use equipment will not be included in the results.
* Leave :05 apart, no earlier. (:10 apart is OK if you have the space in the lane). It is possible to get a decent draft leaving 5 seconds apart, but leaving closer than that tends to lead to poor swimming habits like looking forward too much and doing bad turns and push offs.
* You have to do all 3 practices in the Triple Crown to be listed in the final results.
GOALS OF THESE SPECIAL PRACTICES
* Maintain excellent mechanics and stroke count on EVERY repeat. Work on keeping a low stroke count throughout the set. You should be COUNTING strokes occasionally though the practice to check yourself.
* Do as much yardage possible for the entire set while holding good form and not missing the interval. Some people may be able to do 125′s on a 1:30 interval, some will do 100′s, some will do 75′s, and our novice swimmers may do 50′s. It is OK to alternate distances as long as you keep track of the total yardage. Some, for example, may be able to make the whole set alternating 100′s and 75′s. The yardage totals from each Part will be added together for the total yardage you can complete over the 3 parts.
* Burn FAT, Burn FAT, Burn FAT. (not glycogen). This means the effort must not be maximal. Maintaining 75% effort throughout would be ideal. For most that means maintaining a heart rate of 19-23 beats for 10 seconds.
* It is NOT to go on the tightest interval possible! Swimming like crap, is swimming like crap, no matter how many repeats you do.
* Maintain FOCUS. These are long sets, but it doesn’t have to be mindless or boring. We will give you focus points to execute and “master” throughout the practice.
* These are great training and preparation sets for the Hour Swim Championships we will do in January.
I hope you will use these challenging practices to keep you motivated to train through the holidays.
Previous years results and records for each age group are posted in our Team Records Section of the old Nova Masters Web Site at:
http://www.eteamz.com/admin/sitez/download.cfm?id=1758115&site=1398535

Michael Collins
Nova Masters Head Coach

Men 35-39 200 Meter Free
2nd 2:12.45 Fernandez, Dickie 39 (30.70, 1:04.69, 2:12.45)

Men 35-39 50 Meter Free
6th 26.80 Dietrich, Jim
10th 28.05 Jackson, Scott

Men 35-39 100 Meter Breast
2nd 1:15.01 Dietrich, Jim 39 (35.06, 1:15.01)
3rd 1:17.52 Jackson, Scott 35 (36.60 1:17.52)

Men 35-39 50 Meter Breast
3rd 33.85 Dietrich, Jim 39
4th 35.22 Jackson, Scott 35

Men 35-39 100 Meter IM
1st 1:06.55 Dietrich, Jim 39 (31.21, 1:06.55)
2nd 1:09.43 Jackson, Scott 35 (33.31, 1:09.43)

Full Results here. In this video below:
Men 40-44 50 Meter Fly
7th 30.62 Jacobs, Lee 41

Men 30-34 50 Meter Fly
9th 32.36 Merlo, Mark 32

Men 40-44 100 Meter Back
8th 1:16.79 Collins, Michael 44 (37.08, 1:16.79)
Men 45-49 100 Meter Back
3rd 1:12.31 Riddle, James 48 (36.93, 1:12.31)

Men 160-199 200 Meter Medley Relay
2nd 2:07.74 Collins, Michael 44, Dietrich, Jim 39, Santamaria, Jason 39, McLeod, Bret 42
(35.18, 1:09.06, 1:40.04, 2:07.74)

Women 25-29 200 Meter IM
4th 2:49.13 Merlo, Ashley 29 (37.94, 1:20.19, 2:11.69, 2:49.13)

Full Results here. In this video below:
Men 30-34 200 Meter IM
2nd 2:34.86 Merlo, Mark 32 (33.67, 1:14.82, 2:00.10, 2:34.86)

Men 40-44 200 Meter IM
5th 2:38.83 Collins, Michael 44 (34.28, 1:17.10, 2:02.87, 2:38.83)
Men 45-49 200 Meter IM
2nd 2:31.87 Riddle, James 48 (32.35, 1:12.49, 1:59.04, 2:31.87)

Women 35-39 50 Meter Free
1st 30.82 Cybulskis, Astrid 36

Women 35-39 200 Meter Free
2nd 2:31.84 Cybulskis, Astrid 36 (35.38, 1:14.78, 1:54.05, 2:31.84)

In this video below:
Men 35-39 100 Meter Free
5th 58.37 Kirker, John 39 (27.54, 58.37)

Men 35-39 50 Meter Free
5th 26.46 Kirker, John 39

Men 120-159 200 Meter Medley Relay
1st 1:55.48 Rinzler, Marc 39 West, Steve 38, Jackson, Scott 35, Kirker, John 39
(30.04, 59.32, 1:29.51, 1:55.48)

Men 35-39 200 Meter Free
3rd 2:16.38 Kirker, John 39 (30.75, 1:04.88, 1:40.88, 2:16.38)

Full Results here. In this video below:
Men 35-39 200 Meter Breast
1st 2:15.90 West, Steve 38 (30.92, 1:05.53, 1:40.78, 2:15.90)
Masters 35-39 World Record! 

Men 35-39 50 Meter Breast
1st 28.87 West, Steve 38

Men 35-39 200 Meter IM
2nd 2:19.02 Rinzler, Marc 39 (30.20, 1:05.30, 1:46.40, 2:19.02)

Men 18-24 200 Meter Fly
1st 2:19.16 Spencer, Evan 23 (28.99, 1:01.96, 1:39.33, 2:19.16)
Men 35-39 200 Meter Fly
2nd 2:29.84 Rinzler, Marc 39 (33.04, 1:10.21, 1:49.59, 2:29.84)

Full Results here. In this video below:
Men 18-24 50 Meter Free
6th 25.49 Spencer, Evan 23

Men 18-24 50 Meter Fly
2nd 26.66 Spencer, Evan 23

Men 25-29 100 Meter Back
2nd 1:01.80 Tichy, Jan 28 (30.13, 1:01.80)
Men 35-39 100 Meter Back
3rd 1:04.16 Rinzler, Marc 39 (31.39, 1:04.16)

Men 18-24 100 Meter Fly
2nd 58.70 Spencer, Evan 23 (27.50, 58.70)
Men 35-39 100 Meter Fly
4th 1:02.83 Rinzler, Marc 39 (29.29, 1:02.83)

Men 160-199 200 Meter Free Relay
1st 1:54.54 McLeod, Bret 42, Pombo, Diego 48, Riddle, James 48, Rovinsky, Jeff 39
(27.45, 56.51, 1:223.57, 1:54.54)
Women 100-119 200 Meter Free Relay
1st 2:04.28 Pelaez, Cristina 23, Goldacre, Jessica 27, Kraus, Heidi 29 Martinez, Heather 34
(30.42, 1:00.32, 1:31.45, 2:04.28)

Men 120-159 200 Meter Free Relay
1st 1:46.81 Fernandez, Dickie 39, Kirker, John 39, Dietrich, Jim 39 Jackson, Scott 35
(26.15, 52.22, 1:19.23, 1:46.81)
Men 72-99 200 Meter Free Relay
1st 1:47.62 Spencer, Evan 23, Skaggs, Sean 25, Hatano, Ken 23 Nahabedian, Danno 22
(25.15, 51.41, 1:19.13, 1:47.62)

Full Results here. In this video below:
Women 18-24 50 Meter Fly
4th 34.79 Pelaez, Cristina 23

Men 30-34 50 Meter Fly
10th 34.75 Cheung, Alex 30

Women 30-34 50 Meter Fly
8th 36.40 Martinez, Heather 34

Women 25-29 50 Meter Free
9th 33.30 Christenson, Katie 27

Women 30-34 100 Meter Free
8th 1:15.99 Meloney, Kathleen 30 (35.48, 1:15.99)

Women 25-29 50 Meter Fly
5th 32.19 Goldacre, Jessica 27
Women 35-39 50 Meter Fly
2nd 31.78 Hedges, Megan 38

Women 25-29 100 Meter Back
2nd 1:10.92 Goldacre, Jessica 27 (34.51, 1:10.92)

Men 30-34 100 Meter Back
7th 1:18.32 Cheung, Alex 30 (38.56, 1:18.32)

Full Results here. In this video below:
Men 30-34 100 Meter Free
9th 1:06.83 Espino, Stanley 34 (31.59, 1:06.83)

Men 50-54 200 Meter IM
9th 3:10.42 Hayward, David 50 (36.28, 1:28.73, 2:25.94, 3:10.42)
Men 45-49 200 Meter IM
5th 3:19.24 Arshat, Brad 48 (45.73, 1:37.72, 2:35.56, 3:19.24)

Men 50-54 50 Meter Fly
2nd 28.73 Von Hoffmann, Gerard 54
9th 32.33 Benner, Tord 51
11th 32.92 Hayward, David 50

Men 50-54 100 Meter Breast
1st 1:12.96 Von Hoffmann, Gerard 54 (34.53, 1:12.96)

Full Results here. In this video below:
Men 50-54 100 Meter Back
2nd 1:12.06 Benner, Tord 51 (35.06, 1:12.06)

Men 60-64 50 Meter Fly
7th 36.13 Greenberg, Hank 62

Men 25-29 50 Meter Free
5th 26.53 Skaggs, Sean 25

Men 45-49 50 Meter Free
3rd 27.21 Riddle, James 48

Women 160-199 200 Meter Free Relay
2nd 2:38.12 Fell, Paula 45, Wong, Bonnie 47, Kim, Nancy 38, Tong, Frances 39
(36.25, 1:18.13, 1:57.80, 2:38.12)

Women 200-239 200 Meter Free Relay
2nd 2:53.33 Kubasek, Lynn 52 Johnson, Lainie 49, Arbogast, Patricia 47, Mc Kinley, Maureen
(41.40, 1:23.46, 2:04.07, 2:53.33)

(List for 2011 SCY Released Today)

100 Breaststroke SCY Women 35-39 (2011) #1   Cynthia J Lewis   35   NOVA    1:04.44

200 Breaststroke SCY Women 35-39 (2011) #1   Cynthia J Lewis   35   NOVA    2:20.70

200 Individual Medley SCY Women 35-39 (2011) #1   Cynthia J Lewis   35   NOVA   2:08.98

500 Freestyle SCY Women 35-39 (2011) #1   Cynthia J Lewis   35   NOVA   5:10.72

400 Individual Medley SCY Women 35-39 (2011) #1   Cynthia J Lewis   35   NOVA   4:35.29

200 Breaststroke SCY Men 35-39 (2011) #1   Steve T West   39   NOVA   2:03.19

100 Butterfly SCY Men 35-39 (2011) #1   Roberto E Delgado   36   NOVA  51.83

1000 Freestyle SCY Women 25-29 (2011) #1   Rendy L Opdycke   27   NOVA   10:46.71

1650 Freestyle SCY Women 25-29 (2011) #1   Rendy L Opdycke   27   NOVA   18:00.70

50 Breaststroke SCY Men 55-59 (2011) #1   Gerard Von Hoffmann   55   NOVA   29.18

100 Breaststroke SCY Men 55-59 (2011) #1   Gerard Von Hoffmann   55   NOVA   1:03.01

200 Breaststroke SCY Men 55-59 (2011) #1   Gerard Von Hoffmann   55   NOVA   2:18.52

800 Freestyle Relay SCY Men 18+ (2011)  7:24.18 #1   NOVA Southern Pacific

Robert C Dmytrow (29), Steve T West (39), Andrew Seo (23), Dickie Fernandez (39)

200 Medley Relay SCY Mixed 35+ (2011)  1:43.54 # 1   NOVA Southern Pacific

Megan Hedges (38), Steve T West (39), Roberto E Delgado (36), Cynthia J Lewis (35)

Full results are posted here:

Nova team photos from the meet can be found here:

Team Standings (Top 5 listed)

1. Nova Masters                2304

2. Rose Bowl Masters       1389

3. Mission Viejo                  904

4. San Diego                       522

5. South Bay Masters         441

Age Group High Point Winners

18-24  Andrew Seo

25-29  Rendy Opdycke

25-29  Robert Dmytrow

30-34  Jenny Perrey

35-39  Dickie Fernandez

45-49  Paula Fell

New Nova Team Records Set

18-24

50 Back           Andrew Seo       28.25

100 Back         Andrew Seo       57.45

200 Back         Andrew Seo    2:03.40

50 Breast         Andrew Seo       27.93

100 Breast       Andrew Seo       59.30

200 Breast       Andrew Seo    2:11.70

100 IM             Andrew Seo       56.28

200 IM             Andrew Seo    2:01.50

25-29

200 Free        Rendy Opdycke      1:59.37

500 Free        Rendy Opdycke      5:19.38

1000 Free      Rendy Opdycke    10:46.71

1650 Free      Rendy Opdycke    18:00.70

200 IM            Rendy Opdycke       2:18.57

100 Free          Robert Dmytrow         47.44

200 Fly            Robert Dmytrow      2:03.30

30-34

1650 Free        Slater Fletcher       20:03.70

35-39

1650 Free       Tanya MaClean         21:03.13

100 Free          Dickie Fernandez           49.30

200 Free          Steve West                  1:47.80

100 IM             Steve West                      53.13

45-49

200 Breast       Paula Fell                    3:12.90

55-59

50 Free            Robin Smith                  30.86

50 Back           Robin Smith                  38.33

100 IM             Robin Smith                1:18.70

200 Back         Kim Thornton              3:03.50

500 Free          Mark Montgomery      6:12.??

1000 Free        Mark Montgomery     12:18.70

200 Fly            Mark Montgomery       2:28.90

100 Back         Steve Owen                1:22.00

60-64

100 Free          Allen Todd                   1:02.50

200 Free          Allen Todd                   2:22.90

50 Back           Mike Selna                     31.35

100 Back         Mike Selna                  1:07.50

200 Back         Mike Selna                  2:27.70

100 Breast       Mike Selna                  1:17.80

200 Breast       Mike Selna                  2:48.30

100 IM             Mike Selna                  1:08.70

Evan M Spencer (NOVA) 200 M IM   Heat 4 Lane 4 Finals

Evan M Spencer (NOVA) 100 M Fly   Heat 4 Lane 4 Finals

Evan M Spencer (NOVA) 50 M Free   Heat 12 Lane 7 Finals

Evan M Spencer (NOVA) 100 M Free   Heat 11 Lane 3 Finals

Evan M Spencer (NOVA) 50 M Fly   Heat 7 Lane 4 Finals

Kathleen A Meloney (NOVA) Age Group 30-34

Kathleen A Meloney (NOVA) 200 M Free   Heat 4 Lane 6 Finals

Kathleen A Meloney (NOVA) 50 M Free   Heat 6 Lane 7 Finals

Kathleen A Meloney (NOVA) 100 M Free   Heat 5 Lane 8 Finals

Kathleen A Meloney (NOVA) 50 M Breast   Heat 4 Lane 8 Finals

Kathleen A Meloney (NOVA) 100 M IM   Heat 4 Lane 7 Finals

Scott J Jackson (NOVA) Age Group 35-39

Scott J Jackson (NOVA) 50 M Back   Heat 5 Lane 5 Finals

Scott J Jackson (NOVA) 100 M Back   Heat 4 Lane 7 Finals

Scott J Jackson (NOVA) 100 M Free   Heat 9 Lane 1 Finals

Scott J Jackson (NOVA) 100 M IM   Heat 7 Lane 2 Finals

Emily C Perez (NOVA) Age Group 30-34

Emily C Perez (NOVA) 100 M Free   Heat 4 Lane 7 Finals

Emily C Perez (NOVA) 50 M Breast   Heat 4 Lane 7 Finals

Rendy L Opdycke (LJCS) Age Group 25-29

Rendy L Opdycke (LJCS) 800 M Free   Heat 5 Lane 4 Finals

Rendy L Opdycke (LJCS) 200 M Free   Heat 7 Lane 6 Finals

Rendy L Opdycke (LJCS) 100 M Back   Heat 4 Lane 6 Finals

Rendy L Opdycke (LJCS) 50 M Free   Heat 10 Lane 5 Finals

Rendy L Opdycke (LJCS) 100 M Free   Heat 10 Lane 4 Finals

Jim Dietrich (NOVA) Age Group 35-39

Jim Dietrich (NOVA) 50 M Back   Heat 6 Lane 1 Finals

Jim Dietrich (NOVA) 50 M Free   Heat 11 Lane 2 Finals

Jim Dietrich (NOVA) 50 M Breast   Heat 7 Lane 6 Finals

Jim Dietrich (NOVA) 100 M IM   Heat 8 Lane 2 Finals

Krasi P Petkov (NOVA) Age Group 25-29

Ellen K Shockro (NOVA) Age Group 65-69

George Polizos (NOVA) Age Group 35-39

Slater Fletcher

Arthur Sosa Jr

Jennifer Chalmers

SwimPhone has the full results and stats from the meet.

The team race turned out to be a close battle between the Las Vegas Masters
and Nova. Las Vegas came to the meet with several collegiate swimmers on
their summer break who dominated the younger age groups, while Nova had a
decent but not dominating presence across the age group spectrum. At the end
of the second day, Las Vegas led by 110 points, but Nova rallied on the final
day to bring it to within 56 points going into the last set of relays.

“Our plan from the beginning of the meet was to hit the last set of relays
hard to overcome a deficit if we were behind,” Coach Michael Collins said.
“We got about 12 swimmers to come swim, just to compete in relays at the end of
the meet and it certainly made the difference. We went from 56 down to 68
ahead in that last set of 200 Medley and Freestyle relays. It was great to
see the energy of the team to swim fast at the end of the meet.”

“But in addition to relays we had several excellent individual performances.

If we had just ONE person less at the meet we probably would not have won.”

Individual Age Group High Point winners for the team included Danny
Puchalski (25-29M), Hank Greenberg (60-64M), Jim Riddle (45-49M), and Paula
Fell (45-49F).

“We actually TIED with Las Vegas in individual points scored, but got a few
extra points on relays to make the final difference.”

Final Team Scores Individual Relay Total

1. NOVA Novaquatics Masters           1,676               762                2,438
2. LVM Las Vegas Masters                 1,676               694                2,370
3. ROSE Rose Bowl Masters                964                348                1,312
4. SCAQ Southern California                793                276                1,069
5. MVN Mission Viejo Masters              637                138                   775

SwimPhone has the full results and stats from the meet.

However, there were 3 Nova team records broken.

Coach Jim Dietrich in the 35-39 100 Breast, 1:18.67. The previous record was held by Coach Mike Collins in 1:18.76.
This was a nice thought, but credit is really due for Steve: 1:05.62  (edit by Jim )

Mika Gomez in the 40-44 100 Free, 1:16.75.

Tom Angell in the 70-74  50 Free, 30.97.

Cristina Pelaez recorded 1^st place as well as best times in 50 Fly and 200 IM with another 1^st place in 50 Backstroke.   Our new transpacific swimmer from Australia, Jess Goldacre took four 1^st place finishes in the sprint events, 50 Free, 50 Back, 100 Back and 50 Fly.  In addition to setting a team record in the 100 free, Mika Gomez easily won the 50 Fly.  Paula Fell won her age group in the 50 and 100 Breaststroke and swam 2 strong races in the 50 and 100 Backstroke.

Ken Hatano recorded best times in 4 events – 50 and 100 Free, 50 Fly and 200 IM.   Coach Jim won all of his events, 50 and 100 Breast and the 50 and 100 Free.  Steve Lamm swam 4 events and took 1^st in the 50 Breast.  Ira Cholodenko won all 3 of his races, 200 Back and the 100 and 200 Breastroke.  Tord Benner was very impressive with 4 out of 5 first place finishes in 50 Free, 50 and 100 Back and 50 Butterfly.   Richard Andersen won three freestyle events, 50, 100 and 200 freestyle.  Richard really “kicked it” into gear in the 50 Free with a time of 36.45.  Hank Greenberg won 2 out his five events, 50 Free and the 200 Butterfly.   As always, his 200 Fly is without a break in his stroke.

WAY TO GO NOVA

George including:

Slater Fletcher (10:02:24) 3rd in 25-29 age group. Qualified for Kona!!!!

Larry Davidson (11:20:44) – 5th in 50-54 Gary Clendenin (12:34:18) – 6th in 55-59 Matthew Wedin (12:36:23) Jeff Rhodes (14:17:04) – Broke his collar bone in a crash at mile 109!

Quinton Berry (14:17:04) – Walked the Marathon with injured Jeff Rhodes Scott Callender (14:17:04) – Walked the Marathon with injured Jeff Rhodes Monique Fletcher (14:26:00) Rene Rodarte (14:52:59) Christine Masterman (15:01:25)

Here is the link to the 2010 St. George results page:

http://www.ironmanusa.com/results/results.php

Read the story about Jeff, Quinton and Scott:

http://ironman.com/columns/ironmanlife/kevin-mackinnon-catches-up-with-three

-men-who-truly-embody-the-spirit-of-ironman

Here’s what Christine Masterman had to say about her race:

I had an amazing time in Saint George.  Jason and the girls, and parents came out to support and cheer me on all day.  It was really cool!   I felt like I had a great swim, they said the water was around 58 degrees, but I don’t believe it was.  The day before when I was dropping off my bike it was really windy and cold and the water temp was 54 degrees.  I have a hard time believing that it rose 4 degrees over that day since it was so cold!  I think the Ironman people said it was around 58 degrees, for more of a psychological reason; they would have had many people freaking out if they said the water was colder.

During the swim I could feel the hypothermia setting in because my fingers were going numb and separating when I was trying to keep them close together.  I tried to make fists to pump blood into them but it didn’t seem to work.  I just kept telling myself to swim faster to get out of the cold water.  I was so happy to see the swim finish!

My swim was 1 hour and 11 minutes!  What I wasn’t prepared for was how I would feel once out of the water and not having feeling in my fingers and being so cold.  My transition was over 18 minutes because I had a difficult time getting my bike cloths on.  I had a volunteer help me, but I was shaking so hard and uncontrollably it just took time.

I was happy with my bike time.  The course was really hilly and I knew I had to pace myself to do the run afterward, so I did my bike in 7 hours and 42 minutes.  I was amazed to see other people’s times, they really crushed it!

But I still felt like I had a good bike time!  As for the run, I started off good but then the steep down hill came and I started having IT band issues.  My right knee started really hurting and I knew I had to stop running on it.  So I powered walked the last 18 miles of the race.  I looked at my time and knew if I kept between a 13 1/2 and 15 minute mile pace I would have plenty of time to finish.

My goal was to finish this Ironman in the 17 hours.   I knew it was a difficult course and set no expectations. I had been out here before and knew the bike and run course were going to be hard so I was very excited to have finished in 15 hours and 1 minute.  I would love to do another Ironman, but I think I’d like to do a flatter course next time!