Uncategorized

Thu Nov 17, 2011 SCY

weighed 222 after practice

[ame="http://www.usms.org/forums/showthread.php?t=4298"]My Old Swim blog[/ame] just passed 300,000 views. it's been inactive since Sep 2008. Weird.

Tue Nov 15
trained at swim center,
swam easy did some 25's
25 br 13.8, 13.1

Wed Nov 16
trained 7:30 - 9:00
meet's 2 weeks away
prob went 3k
25 fr 10.2

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Whitney Coached
SCY
UT Swim Center: diving well
6:30 to 8:00 dove in 6:45ish
wore Jammer
trained with Todd & Tyler

WARM UP
did around 2 or 300

Main SET: scy

assigned 30 x ??? on
1) 1:30
2) 1:29
...
3) 1:00
did 100's till 1:14 then switched to easy 50's

then got out to talk to Kris Kubik

Howdy from Orlando

Thu
Trained, didn't blog

Fast Fri
Trained 5 am - 6
then left to catch plane to Orlando

Sat & Sun
Body surfed at Typhoon Lagoon
Wave pool

Mon
At conference
Lifted weights hope to swim
Later

sat Oct 22nd, 2011 SCY

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Whitney Coached
SCY
UT Swim Center: main pool
5:30 am to 7:00 dove in 5:35ish wore Jammer
swam with todd
beside tyler, james

WARM UP
did around 600

Main SET: scy

assigned
8 x 100 fr on 1:15 right into
4 x 200 fr on 2:20 right into
2 x 400 fr on 4:20 right into
800 fr under 8:34
did got in wrong lane
knew i could make 8 100's
other lane started at 1:25
felt kinda tired from this week
skipped 50s here & there
whit gave us a break after 400
but i was fried

Upcoming Meets

Sat Nov 12 - Sun 13, 2011
2011 WMST November SCM Classic


Sat Dec 3rd & Sun Dec 4th
2011 South Central SCM Regional Invitational
San Antonio, TX

Fri Oct 21st, 2011 SCY

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Whitney Coached
SCY
UT Swim Center: main pool
5:00 am to 6:30 dove in 5:09ish wore Jammer
swam with beth
beside nate, todd, tyler, mike

WARM UP
did around 500

Main SET: scy

10 x 25 fl on 1:00
held 12s


10 x 50 bk on 1:30
held 30's

10 x 75 on 2:00
did 4 fr 6 k

10 x 100 fr on 2:30
feet & thighs on verge of cramping
just 2 beat kicked
held 1:02s

100 easy

Upcoming Meets

Sat Nov 12 - Sun 13, 2011
2011 WMST November SCM Classic


Sat Dec 3rd & Sun Dec 4th
2011 South Central SCM Regional Invitational
San Antonio, TX

DOUBLE!! Thu Oct 20th, 2011 SCY

decided to double today
weighed 219 today after noon practice.

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Whitney Coached
SCY
UT Swim Center: main pool
noon to 1:15 dove in 12:12 wore Jammer
swam with stacy then with bob
beside stan & robert killeen

WARM UP
5, 4, 3, 2, 1
probably did 900 to 100

Main SET: scy

3 rounds of
050 on 0:35 right into
100 on 1:10 right into
150 on 1:45 right into
200 on 2:15 right into
200 on 2:15 right into
150 on 1:45 right into
100 on 1:10 right into
050 on 0:35
100 easy on about 2:30 or 3:00

R1) went 1st in front of bob
flipped the 2nd 200 & made it

R2) felt fatigued, did 2:20 on 200's made it

R3) felt pretty whipped and like there was no way I could make 200's on 2:10
decided to do 40 base & kick and swim
did 25 fr 25 k on 50, 100, & 150
did 125 fr 25k 25 fr 25 k on 200's on 2:30
switched back to FR on 35 base for the 150, 100 & 50
leading's harder

Upcoming Meets

Sat Nov 12 - Sun 13, 2011
2011 WMST November SCM Classic


Sat Dec 3rd & Sun Dec 4th
2011 South Central SCM Regional Invitational
San Antonio, TX

Wed Oct 19th, 2011 SCY

It's unofficial!
the 2011 USMS 10K Postal National Championship PRELIMINARY RESULTS are out and
it looks like the swim I did on Sat Aug 20th, 2011 held up.

Earlier this year I checked out the distance records

The 10K Postal Records for Men's
40 - 44 was 2:03.06.33 Jim Barber 2003
50 - 54 was 2:05:55.37 Jim McConica 2004
but the
45 - 49 was 2:13:47.24 James Stewart 2004
So really that record ought to be much faster and I'm sure someone will come along and knock it way down where it belongs.

First I did the math,
((133 x 60) + 47.24)/100 = 80.2724
I needed to Average 80.2724 sec per 100 or 1:20.27.
I thought, I can hold 1:20's per 100, I do it all the time in practice. So during the summer I started training for longer events and did more doubles, even though my original plan was to return to sprinter.

Attempting to go for the record was on my radar around June, I was kind of training for it, but had a week break in mid June. I didn't announce on my blog that I was even going to attempt a 10k till Tue Aug 16th 2011 when Whitney confirmed the pool time and arrangement.
So I:
+ trained pretty hard and far,
+ rested a little,
+ shaved my body & head,
+ got the swim center to lower the pool temp to 76 or 7
(the skinny swimmers were shivering and not happy) &
+ wore a fairly new B70 jammer.


I made a few errors in the swim:

1) forgot to shave my right cheek, my right cheek rubs on my right delt, (had a horrible rub spot at the end of the race)

2) started off too strong, it felt easy, 5k splits were 1:03:36.4 1:10:07.08

3) didn't stop to hydrate and fuel till 5100

4) then stopped too often and long in the 2nd 5k (spent around 3 minutes on the wall)
especially in the last 1000

5) CRAMPS: had to deal with cramps on the last 1000 and

6) underestimated how awful it would feel and how exhausted I'd be after it.
attempting to sprint / 6 beat kick the last 25 was bad idea.

But now I'm one of the few swimmers who's broken a USMS:
50 free record (50 SCM fr in 2008 24.18) & a
10k record
in the same age group.
It also shows a lot of things can go wrong and the over all race can still be OK.
Don't think I'll do another for a long while.

~ ~ ~

weighed 223 today after practice.

Did 2 sets of 4 pull ups yesterday and I am sore today. Going to begin weights and get past the sore part.

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Whitney Coached
SCY
UT Swim Center: main pool
7:30 - 9:00 dove in 7:48ish wore Jammer
swam with Mike
beside Jim, Ned, Kellie, & Tyler

WARM UP
missed it

Main SET: scy

4 x 025 FAST 1 each stroke on 1:00

500 fr went 6:00

4 x 50 FAST stroke on 1:30

500 did it,

4 x 75 fast on 2:00

500 85% went 5:40, stopped at 450, rested a few sec then pushed off

assigned 800 IM 100k 100 sw
did part of it

assigned 400 IM
skipped it

8 x 25 no breath



Upcoming Meets

Sat Nov 12 - Sun 13, 2011
2011 WMST November SCM Classic


Sat Dec 3rd & Sun Dec 4th
2011 South Central SCM Regional Invitational
San Antonio, TX

Thu Sep 22nd, 2011 SCY

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Whitney Coached
UT, main pool LCM & Dive Well scy
6:30 to 8:00 dove in 6:37ish
wore training jammer
swam with Todd
beside tyler, chris, James, Mark, Paul, Kellie, Tenneile & Larry

WARM UP
assigned 500, 4, 3, 2, 1
did some of it, maybe 1000 or so

Main SET:

8 x 150 fr on 2:00
held 1:41's

100 easy

8 x 125 ki on 1:45
held 1:37's

100 easy

2 x 50 on :35 right into
2 x 100 on 1:10 R I
2 x 150 on 1:45 R I
2 x 200 on 2:20

rest 1:00

2 x 200 on 2:20 right into
2 x 150 on 1:45 R I
2 x 100 on 1:10 R I
2 x 50 on :35

100 easy

Mon Sep 5th, 2011 scy


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Whitney Coached
UT, main pool scy
7:30 - 9:00 dove in on time
wore new training jammer
swam with todd
Beside Kellie, Marcio, Jim, James Fike, Mark & Larry

WARM UP
500 till 6:40

Main SET: scy

48 x 100
2 rounds of 7 fr on 1:20, 1 non fr, 1:00 break
2 rounds of 7 fr on 1:15, 1 non fr, 1:00 break
2 rounds of 7 fr on 1:10, 1 non fr, 1:00 break

100 fl fast
Went 59

Sunday Sep 4th 2011 Postal 5k

Sat Sep 3rd did not swim took the day off

I've been sick this past week,
stayed out too late last night, but decided to go ahead and do the 5k
swam steady but didn't kill it.
Took 2 20 breaks At 2400 & 4k

Tyler timed me using his cool iPhone app & emailed

Pool: Texas Swim Center, Austin TX
Swimmer: Anders M Rasmussen
USMS Number: 431J-02P06
Start: 2011/09/04 @ 12:08:50 CDT

Splits for Anders M Rasmussen

100 * * 1:13.04 *1:13.04
200 * * 1:17.93 *2:30.97
300 * * 1:18.15 *3:49.12
400 * * 1:18.41 *5:07.53
500 * * 1:18.38 *6:25.91
600 * * 1:17.67 *7:43.58
700 * * 1:17.78 *9:01.36
800 * * 1:17.31 *10:18.67
900 * * 1:16.84 *11:35.51
1000 * * 1:17.62 *12:53.13
1100 * * 1:16.67 *14:09.80
1200 * * 1:16.69 *15:26.49
1300 * * 1:17.48 *16:43.97
1400 * * 1:16.65 *18:00.62
1500 * * 1:16.85 *19:17.47
1600 * * 1:16.93 *20:34.40
1700 * * 1:17.40 *21:51.80
1800 * * 1:17.70 *23:09.50
1900 * * 1:17.96 *24:27.46
2000 * * 1:17.63 *25:45.09
2100 * * 1:17.48 *27:02.57
2200 * * 1:18.08 *28:20.65
2300 * * 1:18.11 *29:38.76
2400 * * 1:18.53 *30:57.29
2500 * * 1:46.46 *32:43.75
2600 * * 1:17.08 *34:00.83
2700 * * 1:18.43 *35:19.26
2800 * * 1:18.56 *36:37.82
2900 * * 1:18.65 *37:56.47
3000 * * 1:18.47 *39:14.94
3100 * * 1:18.75 *40:33.69
3200 * * 1:18.77 *41:52.46
3300 * * 1:18.96 *43:11.42
3400 * * 1:19.05 *44:30.47
3500 * * 1:18.96 *45:49.43
3600 * * 1:19.05 *47:08.48
3700 * * 1:19.39 *48:27.87
3800 * * 1:19.39 *49:47.26
3900 * * 1:19.33 *51:06.59
4000 * * 1:18.89 *52:25.48
4100 * * 1:41.75 *54:07.23
4200 * * 1:18.70 *55:25.93
4300 * * 1:19.41 *56:45.34
4400 * * 1:19.12 *58:04.46
4500 * * 1:19.31 *59:23.77
4600 * * 1:18.79 *1:00:42.56
4700 * * 1:19.03 *1:02:01.59
4800 * * 1:19.08 *1:03:20.67
4900 * * 1:18.20 *1:04:38.87
5000 * * 1:17.89 *1:05:56.76

Tue Aug 30th 2011 scy

yesterday, I felt like I had a sore throat, but it was the back part of my upper soft palate that hurt, like the nasal cavity side of the top of my mouth. today I feel like I have cold

Yesterday I found & smushed a brown recluse beside the kitty litter box in my master bathroom then last night as I rolled out the trash I saw a baby water moccasin on the front of my driveway near the street. I looked at it for a while, tried to take a pic of it but it was dark and wiggly, it slithered off in the grass beneath a bush

Doubled yesterday but didn't blog the 2nd practice
felt better and averaged faster times
despite feeling a cold coming on


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Whitney Coached
UT, main pool scy
6:30 to 7:30 dove in 6:09ish
wore new training jammer
swam with Mike
Beside tyler, Jim, & Larry,

WARM UP
300 fr
400 IM dr
300 fr

Main SET: scy

3 rounds of:
(IM order by rounds, 1 fl, 2 bk, 3 br)
25 on 25
50 on 50
75 on 75
100 on 1:40
75 on 75
50 on 50
25 on 25
50 k easy
4 x 200 fr on 2:30
50 k easy

4 x 25

Monday Aug 8th 2011 scy

Sat: trained 7:30 - 9:00 LCM
Sun: did not swim or lift

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Whitney Coached
UT, main pool scy
6:30 - 8:00 dove in 6:33ish
wore blue camo training jammer
swam with Mike & Larry
Beside james fike, chris, tyler todd, korey, Larry, Mark, & Robert Killeen

WARM UP
3 rounds of 200 / 100

Main SET: scy

40 x 100 fr on 1:30
did them in sets of 10 with 1:00 breaks

Round 1: fr 75%
held 1:06's & 7's

Round 2:
assigned: fr 80%
did: fl k no board
held 1:14's, 15's, 16's & 17's

Round 3: fr
held 1:02's & 3's

Round 4: free from a dive
held 59's - 1:01's
#10 was in heats,
heat 2
went 53

150 easy

Wed Aug 3rd 2011 LCM

back from being out of town Sat - Tue
swam easy on my own on Monday in Lubbock TX

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Whitney Coached
UT, main pool LCM
6:00 - 7:30 dove in 6:03
wore blue camo training jammer
swam with: Mark Beside Tyler, Chris, & Marcio

WARM UP
20 min warm up
2 rounds of 200 200 100 k

Main SET: LCM

50's Drop down Set
start at 1:10 drop 1 sec each round
I stopped at 39

4 x 500 done (50 fl, 100bk, 150 br, 200 fr)
1:00 rest between each descend 1 - 4

FAST FRI Jul 29th 2011 LCM

Unofficial 2011 South Central LCM Zones Results

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Chris Coached
UT, main pool
6:00 - 7:30 dove in 6:03
wore blue camo training jammer
swam with: Mary, beside Chris Ned & Jim

WARM UP
20 min choice
6 x 50 on 50
16 x 50 on 45

Main SET: SCY

20 x 50 fr on 1:30
odds easy held mostly 32's & 1's
evens fast

assigned 1000
did 600ish

8 x 100 fr on 2:30
odds fast
evens easy
went 1:09, 1:06, 1:05, 1:01

2011 LCM South Central Zones
Day 2 sat Jul 23rd, 2011

Didn't sleep well last night

400 FR
2009 best time 4:34.77 in B70
Went 4:32.36 Got 2nd Ross went 4:30.9

1:04.02 30.51 33.51 1:04.02
2:13.89 34.70 35.17 1:09.87 2:13.89
3:24.90 35.34 35.67 1:11.01
4:32.36 33.78 33.68 1:07.36 2:18.47

2:18.47 - 2:13.89 = 4.58


50 FL
Went 27.35 today
2010: 27.48
Tried to turn over fast
Good start & SDKs
2nd 25 felt sloppy & choppy
Had a good touch

Had about 5 min rest then was back up on the blocks for the

100 BR
Went 1:17.58
36.26 41.32
Felt tired from lack of rest between events

200 FL skipped it to rest up for the

200 IM
Went 2:20.63
2010: 2:18.48, but was fresh, & today was after a 400 fr, 50 fl & 100 br
followed my usual race strategy
30.14
37.98 1:08.12
40.49
32.02 1:12.51

4 x 50 mixed medley relay
Bk me 29.36
Br David 32.7
Fl Mary 33.7
Fr kendal 30.0
2:05.88

Had a big late lunch at chuys
Throat feels a bit sore

Tomorrows line up is

Sun Jul 24th

100 FL,

50 BR,

200 BR,

50 FR,

No relay

800 FR might scratch

South Central Zone Mens LCM Records

2011 LCM South Central Zones
Day 1 Fri Jul 22nd,


Enjoyed idol tour last night in
Houston
Spent night at omni hotel near the galleria
It's really nice, used to be a 4 seasons

Did an easy wake up swim
Around 9:00
Went 400 ish easy
Pool was warm, seemed like it was 25 yards

Got a wild hair last night or lack there of and
Shaved my head for the first time since I was a freshman at UT

Had a leisurely morning at Omni then went shopping with Beth


Meet Warm up started at 3:00 pm
I left the Galleria around 2:10 &
was in really bad traffic, worried I might be late
But it let up & I arrived at the cisd natatorium

Warmed up with
8 x 50 fr
8 x 50 drill, 2 each stroke


[b]400 IM Went 5:01.70

Splits:
1:07.19 30.57 36.62
1:21.26 40.87 40.40
1:23.88 40.57 43.31
1:09.36 36.20 33.16

That's my best 4 IM LCM as a master
2010 5:10 in a jammer
2009 5:02 in a full body B70
Really happy with my race
Should have been a bit more aggressive on back & six beat kicked the whole 100 fr

Ross Davis, 45 went 5:12.08

Tyler Blessing, 39 went for 1 FL split
1:01.45 28.15 33.30
Then finished his race in
5:18.29

Larry Wood, 57
5:52.70

David Guthrie, 50
5:48.94

2011 South Central Zone LCM Championships
Fri Jul 22 - Sun 24, 2011
Shenandoah, TX (Near the Woodlands just north of Houston) very Nice Pool

PSYCH SHEET

Meet Information


Tomorrow I'm entered

Sat Jul 23rd
400 FR, best time is 4:34.7
50 FL, went 27.48 last yr
100 BR ??? Haven't swum in yrs, never as a master
200 FL never swum as a master, Pretty sure I'm going to skip the 200 fl to rest up for 200 IM

200 IM Went 2:18.48 last year,
Plan my usual race strategy

Hope to do a mixed relay with
David, Mary, & kendal

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

had an easier lineup then
decided to take a crack at the 400 fr, 800 fr, & 200 fl South Central Zone Mens LCM Records

Wed Jul 20th 2011 LCM


2011 South Central Zone LCM Championships
Fri Jul 22 - Sun 24, 2011
Shenandoah, TX (Near the Woodlands just north of Houston) very Nice Pool

PSYCH SHEET

Meet Information

South Central LCM Zones: DAYS AWAY

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

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

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

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

had an easier lineup then
decided to take a crack at the 400 fr, 800 fr, & 200 fl South Central Zone Mens LCM Records

just looked at the PSYCH SHEET Ross Davis is 45, fast & entered several events I'm in
400 IM, 400 FR, 50 FL, 100 FR, 200 IM, 100 FL, 200 FR, 50 FR, 800 FR
but it looks like he's going to Nats so maybe he won't rest much or shave.

Tyler "The Miler" entered:
400 IM, 400 fr, 200 bk, 50 FL, 200 FL, 50 bk, 100 FL, & 200 FR
If he beats me, I got blessed
If I beat him, he got razzed

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Whitney Coached
UT, main pool
6:00 - 7:30 6:10
wore old B70 jammer
swam with: Tyler, Ed, Jim, Larry, Mary & Corey,
beside: Jason, Nate, Sharon, & Mike

WARM UP
did easy 50's

Main SET: SCY

8 x 50 fr on 1:15
1 4 fast strokes
2 6 fast strokes
3 8 fast strokes
4 10 fast strokes

Assigned: 2 x 25 or 50 fast for time

Did: since my first event is the 400 IM
I did a 50 of each stroke at race pace followed by a 50 easy, but wasn't happy with breastroke so I did 2

50 FL swam easy speed, barely kicked, kept it smooth
went 31.

50 BK cruised it,
went 36

50 BR from a back turn
went 44
Whitney said "Faster hand speed on my thrust"

did another 50 BR with faster hand speed
went 38

50 fr easy speed 6 beat kick
went 29

did around 350 easy

did a 2 exagerated DPS 50 meter breastrokes from a push did a pull out and 4 strokes

Thu Jul 14th 2011 LCM


South Central LCM Zones: DAYS AWAY
leave for Houston next Thursday.
meet starts Friday at 4:00


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Whitney Coached
UT, main pool
6:00 - 7:30 dove in 6:10
wore B70 Racing jammer
swam with Chris

WARM UP
300

Main SET: LCM

assigned: 16 x 50
1 - 7 odds 35 evens 40 & 8 easy, break regroup
Did: 2 rounds of 4 strong & smooth, 1 easy

10 x 50
odds: DPS, most were 24, but my lowest stroke count was 13 for 50 LCM, with a 2 beat kick
evens:

assigned: 10 x 100
2 rounds of 1 - 4 on 1:15, #5 easy, plus a break to regroup
Did: 2 rounds, swam 1 & 2, skip 3 swam 4, # 5 easy

500 easy

assigned: 6 x 200
2 rounds of 2 on 2:30, #3 easy, plus a break to regroup
Did: 100's instead of 200's, swam # 3 easy




Meets

2011 South Central Zone LCM Championships INFO
Fri Jul 22 - Sun 24, 2011 in
Shenandoah (Houston), TX
South Central LCM Zones: DAYS AWAY

Tue Jul 12th 2011 LCM

weighed 216 after practice today

Doubled yesterday
did straight 200's on the 4 x 50 repeats,
on 2nd round dove &
went 2:21, 2:20, 2:21, 2:18
got out after 2nd round of 4 x 50's
skipped the 2nd 400 to make an appointment


This past Sunday I found out my gym closed.
I'll start lifting at another place.


South Central LCM Zones: DAYS AWAY
I leave for Houston next Thursday.
meet starts Friday at 4:00


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Whitney Coached
UT, main pool
6:00 - 7:30 dove in 6:08
wore FS PRO legs
swam with Chris, Todd, mike, & Nate
beside Larry & Jim


WARM UP
4 x 200

Main SET: LCM

4 x 100 fr on 1:25
4 x 50 on 1:00 done 25 fly fast 25 k on bk

rest 1:00

4 x 100 fr on 1:20
4 x 50 on 1:00 done 25 bk fast 25 k on bk

rest 1:00

4 x 100 fr on 1:25
4 x 50 on 1:00 done 25 br fast 25 k on bk

rest 1:00

4 x 100 fr on 1:20
4 x 50 on 1:00 done 25 fr fast 25 k on bk

assigned: 900
did: 5 x (50 easy, rest 1:00, 50 easy speed smooth)

50 fly easy speed
went 28

50 easy

Meets

2011 South Central Zone LCM Championships INFO
Fri Jul 22 - Sun 24, 2011 in
Shenandoah (Houston), TX
South Central LCM Zones: DAYS AWAY

Mon Jul 11th 2011 LCM

Fri lifted, did not swim
Sat did not swim
Sun did not swim or lift, found out my gym closed, now what?

Zones is getting closer. 10 days away.
leave for Houston next Thursday.
meet starts Friday afternoon

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Whitney Coached
UT, main pool
6:00 - 7:30 dove in 6:02
wore FS PRO legs
swam with Tyler, Todd, mike, chris & jason
beside Larry & Jim


WARM UP
3 x 400

Main SET: LCM

20 x 50 fr
done 4 on a fast interval, 1 easy kick
pretty much did 200's straight ave 2:25
on 2:00 strong best ave

400 fr easy

20 x 50 fr
done 4 on a fast interval, 1 easy kick
pretty much did 200's straight ave 2:25
on 2:00 strong best ave

400 fr take 50 breaths

50 on 40 right into
100 on 1:20 right into
150 on 2:00 right into
200 on 2:40
made em

100 easy


Meets

2011 South Central Zone LCM Championships INFO
Fri Jul 22 - Sun 24, 2011 in
Shenandoah (Houston), TX

Sun July 3rd
Swam a men's 160 - 199
4 x 100 fr relay
With Tyler mike & chris
The wr was 3:48 & ar was 3:40

Here's how we did

TB 26.40 28.96 55.36

MV 25.92 28.87 54.79*1:50.15

AR 26.38 29.70 56.08 *2:46.23

CE 25.04 27.33 52.37*3:38.60*

I felt like I kicked too hard on the 1st 50
my legs were dead from 75 on in