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Swim Workouts

  1. The friday flyer returns

    by , April 5th, 2013 at 07:37 AM (Mixing it up this year)
    It was pouring today so I only dug out my swim bag, not the monofin that I wanted to use. Even so I just did my set on an easier interval.

    500 free
    500 Free kick w/zoomers

    5x200@4:30 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:58, 3:49, 3:43, 3:36, 3:29

    500 free kick w/zoomers
    500 free w/strapless paddles & snorkle

    Total 3000 meters
    Categories
    Swim Workouts
  2. Refreshing morning swim

    Last night I went to my first (indoor) rowing class since summer. I had been wanting to resume these workouts ever since I returned to the city in early March, but I had to wait a bit while a foot injury healed sufficiently that the pushoff from the pedals wasn’t aggravating it. (It’s an old injury, to the joint connecting my big toe to my foot, and I had hurt it again at a trampoline session in late January.) My goal last night was simply to reacquaint myself with rowing form and make it through 45 minutes of class, and I did that. After some warm-up and half- and quarter-rows for form work, we did some power tens (series of 10 strokes fast—my fastest got down to 1:55), then the following set:

    5 x (2 minutes fast, 1 minute easy) [descended these from 2:27 to 2:11)

    2 minute rest / stretch
    At this point I thought the workout was about done. We had 6 minutes left, and we usually spend the last few minutes of class warming down and stretching. But, nope, the instructor decided he wanted to do the above set again. Since we had time for only 2 rounds, we did 3:

    3 x (2 minutes fast, 1 minute easy) [descended from 2:28 to 2:11)

    It was nice to be back rowing—I’m hoping to add this to my weekly schedule on a regular basis.

    This morning I swam at the Y with a friend. The pool was crowded when I got there, and we had to get the duo swimming in the fast lane to agree to circle with us. (Who takes “Would you mind circling?” as an actual question, anyway?) They left after a few laps, though, and we had the lane to ourselves for most of the workout. Here’s what I did:

    750 warmup (400s, 200k, 200 pull)

    4 x 75 FR k/d/s @ 1:30
    4 x 150 FR/BK/FR desc. @ 2:30 [2:15 > 1:58]

    5 x 500s with traveling backstroke
    1st 500 = FR except 1st and 10th 50s are back
    2nd 500 = FR except 2nd and 9th 50s are back
    3rd 500 = FR except 3rd and 8th 50s are back
    etc.

    250 warmdown + play

    The pool was a good temp this morning—I even got a bit chilled when I was swimming at warmdown pace. Luckily there’s a sauna and steam room at this pool, and I made good use of them post-swim today. Weights this afternoon and ballet class tonight made for a full day of exercise. I'm definitely looking forward to a massage tomorrow!
  3. Workout 04/04/13: evening

    by , April 4th, 2013 at 09:01 PM (Maple Syrup with a Side of Chlorine)
    Well, we were able to get all of the air back into the house, post-audit, so all is well. Our house was built in 1883, so they found areas of improvement, but were impressed with our ability to reduce our oil usage from ~1300 -> 540 gallons per year by putting in the pellet stove. Looking to find more solutions to making the more house energy efficient. Before supper:

    200 Fr/200 Bk/200 IM drill

    5 x through with snorkel:
    - 100 kick on 1:50 (~1:40)
    - 100 FR agility paddles on 1:20 (~1:10)
    - 100 FR pull with buoy on 1:30 (~1:15)

    50 EZ

    5 x 100 on 1:30 (~1:15)
    - 25 FR strong, 50 BK Fast, 25 FR DPS

    50 EZ

    8 x 75 on 1:10
    - odds = no free IM's (~1:02)
    - evens = Dolphin Dive in Deep (~ :55)

    50 EZ
    1 x Noah's Ark pull with buoy
    50 EZ

    2 x (50 from blocks into 100 EZ)
    - FR ~ 25 (huge calf cramp heading into the turn)
    - BR ~

    50 EZ and out
    (Solo/Rec/4250 yds/75 min)
    --------------------------------

    Apparently I found some motivation yesterday, and the pool conditions helped to keep me going as it was practically empty! Split the lane the whole time, in fact, which is a great bonus. Felt like a good mix and I was happy with the 50 FR at the end, despite the cramp - just tried to swim through it. It probably didn't help that I went from the blocks, as it was a longer practice for me with lots of kicking, and tensing up for the start is likely what did me in.

    I'll be dry through the weekend, but might try to hit the gym. I have restarted some drylands recently, including pushups and core work. Working on flexibility, too. Have a great weekend, everyone!
    Categories
    Swim Workouts
  4. Week 26 - Thursday PM(traing camp day4)

    by , April 4th, 2013 at 09:00 PM (After a long rest)
    Rereading my workouts this week the word sore has been used a lot. Tonight continued the trend and i was sore, my stomach muscles hurt from this mornings dryland and my shoulders were really stiff. Overall I felt very tired. There was some quality in the middle of this workout but mainly it was long easy stuff. This is my 4th 10-12K day in a row.

    2x500 swim on 6.30 warmup
    16x75 IMs no free on 1.15 holding 1min
    8x(100 drill/swim by 25 on 1.25, 2x50 on 40 holding sub 30)
    6x200 kick with fins working turns with 10 seconds rest
    5x100 easy warm down on 1.30

    Total 5500

    Despite feeling tired I held the 50s at 28-29 seconds.
    Categories
    Swim Workouts
  5. Thursday, April 4

    by , April 4th, 2013 at 04:46 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Mason:

    Warm up/Transition:

    650 various
    8 x 50 w/agility paddles
    odds = scull @ 1:10
    evens = free, EVF emphasis @ 1:00
    50 EZ
    2 x (6 x 25 back shooters w/fins @ :30 + 50 EZ)
    -- was happy to make these, the last 25 of each set was a little tough
    -- 6 kicks per 25
    50 EZ
    6 x 25 burst + cruise @ 1:00
    100 EZ

    Main Sets:

    2 x (25 AFAP backstroke from the blocks, on the top + 75 EZ
    -- 13s
    50 EZ

    1 x 50 backstroke from the blocks, on the top @ 100 pace
    -- 30 high
    -- I should be able to go a second+ faster than this with a tech suit and tapered
    200 EZ

    4 x (100 AFAP w/fins, broken @ each 25 for :10 + 300 EZ)
    fly, 49+
    back, 48
    breast, 54
    backstroke kick, 48
    -- my legs were just burning on the last one, ouch
    -- I tried breathing every stroke in fly. I'm not certain how much this slows me down, but I might try it in the first 25 of the 100 IM. I always die big time in that event and I think it's partly because I'm UW so much the first 50. I think I'll only take 12 kicks on the backstroke leg instead of the 14-15 that I took last time.

    8 x 50 smooth w/agility paddles @ 1:00
    odds = free
    evens = back
    50 EZ

    Total: 4400


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

    The pool was lovely, cool, and empty today. Such a nice place to train.

    I was thinking about my knee issue and was wondering whether it was related to the extreme angle iso squats with weights I've been doing. Love these, and they are supposed to build explosive strength. But I think it's taxing on the knee getting up for such a deep position.

    Caffeine: inflammation and timing
    http://www.swimmingscience.net/2013/...ation-but.html

    Wide butterfly entry:
    http://www.swimmingscience.net/2013/...butterfly.html
    Categories
    Swim Workouts
  6. Thursday, April 4, 2013

    by , April 4th, 2013 at 04:05 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 79
    Cloudy, humidity at 91%

    Warm Up
    Hot shower 10 min
    Dryland band stretches 10 min

    *Set 1*
    4(200 FR on 3:00, 2x100 FR on 1:30, 4x50 on :50)
    *2:52, 1:24, 1:23, 40-39-39-38
    *2:46, 1:22, 1:22, 39-39-38-38
    *2:45, 1:22, 1:22, 40-39-39-38
    *2:44, 1:21, 1:22, 39-38-38-38, right into...

    4x300 FR on 4:40
    *4:15, 4:10, 4:08, 4:06, right into...

    4(3x100 on 1:30, 4x50 on :50)
    *1:23, 1:22, 1:21, 38-38-39-38
    *1:22, 1:22, 1:22, 38-38-38-38
    *1:21, 1:22, 1:21, 38-37-38-37
    *1:21, 1:21, 1:20, 38-37-37-37
    ---200 FR Kick
    ---200 BK

    Warm Down
    1000 FR as steady state swim w/fins-snorkel-agility paddles
    Dryland band stretches 10 min

    Comments
    Broken 5600 FR swim with no water warm-up to simulate possible race conditions. Intended to do 5000, but for some reason had water in my brain and did four rounds of Set 1 instead of three. I will do the next broken 5000 swim without 50s or on :45, and the 300s on 4:30, either this weekend or next Tuesday.

    Without warmup the first 200 felt like an effort of 2:30 although it was slow at 2:52. Did one OW sighting every other 50. The results today are more a realistic snapshot of my current readiness for a 5K OW swim. If I can hold around a 1:24/100 meter pace for the 5K swim, that would be in the 1 hour-10 minute range, as compared to my 2012 swim of 1 hour-18 minutes.

    The 2013 Miramar Lakes 5K OW course will be a one lap 5K swim versus the three lap loop 2012 swim. As someone who has never raced with jammers, I am not yet convinced they will make any significant difference, but I will certainly wear them on race day for I need all advantages I can get.

    Updated April 4th, 2013 at 05:34 PM by fdtotten

    Categories
    Swim Workouts
  7. Week 26 - Thursday AM (training camp day 4)

    by , April 4th, 2013 at 02:21 PM (After a long rest)
    Despite having a restless nights sleep last night I felt much better today. Last night I could not get comfortable and kept waking up in weird positions where my muscles ached. My wife said I was swimming in my sleep and started twitching around 2am. I recall I used to do this a lot when I was in college but have avoided this to date in the second go around of swimming. I felt much stronger in the pool today and my energy level was good.

    Warm up
    1000 swim with snorkel concentrating on DPS
    12x100 on 1.30 getting heart rate up

    Main set
    5x100 easy on 1.20, 1x100 on 1.05
    4x100 easy on 1.20, 2x100 on 1.05
    3x100 easy on 1.20, 3x100 on 1.05
    2x100 easy on 1.20, 4x100 on 1.05
    1x100 easy on 1.20, 5x100 on 1.05

    8x75 kick on 1.30

    Warm down
    200 easy

    Total 6000

    I went 1.03s on the 100s which equated to a quick look at the clock, a turn and off again. This was hard but I was glad I made it. The last three were especially hard since I took a big mouthful of water on the last turn of #2, but I was able to get back on it. Unlike the 200s on Tuesday I was able to get into a nice rythm on this set.

    After the swimming I dried off and did a dry land set for about 30 minutes, as follows:

    3x(8 pull ups, 3x1min of situps, 20 overhead medicine ball throws, 20 chest medicine ball throws, 20 medicine throw downs, 4mins on the vasa swim bench)

    Updated April 4th, 2013 at 05:33 PM by StewartACarroll

    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -04/05/2013

    by , April 4th, 2013 at 02:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper Workout #12
    SCY
    WARM UP:
    3 X 250 4:00

    1 X 600
    Choice, rest :20 @ each 200
    Fins optional

    6 X 50 kick 1:15
    1 X 100 swim

    4 X 50 1:20
    Descend 1-4 #4 @ 100%

    6 X 25
    odd: build to race finish
    even: blocks, sprint 20 yards

    $$$$$$$$$RACE PACE SWIMS$$$$$$$$$$$
    1 X 50 blocks @ 100%
    1 X 100 easy
    1 X 50 blocks @ 100%
    4 X 50 easy warm down

    2500Y
    Categories
    Swim Workouts
  9. Workout 04/04/13: morning

    by , April 4th, 2013 at 11:20 AM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill

    2 x (150 Kick/150 Pull with buoy/150 Bk)
    4 x 50 FR on :40
    100 Loosen and out
    (Solo/Rec/1800 yds/45 min)
    ----------------------------

    Preston's appt in Albany was fine yesterday; had his heart checked out due to some issues while playing basketball and the fact that he has grown so much. I had heart surgery when I was two, so the doctor wanted to get some more specific testing done to be sure. We are relieved.

    Very quick swim this morning. The folks from Efficiency Vermont are here at the house doing an energy audit, which is only $100 due to a promotion that I signed up for at the town voting day last month. Of course, I now pay around $9/month for a charge on my electricity bill to help fund the program, so I am paying for the darn thing anyway. They will be pulling all of the air out of the house shortly, so I will get some hypoxic work here at home.
    Categories
    Swim Workouts
  10. 04.04.13 - Thursday workout

    by , April 4th, 2013 at 11:11 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. The smooth, fast fly I had going yesterday appears to be gone today. Such is the life of the inconsistent swimmer. It wasn't too bad today though. Had a good 100s on 1:15 set.

    SCY

    600 Warm up

    8 x 100 Kick - 1:45
    * 2 x free, 2 x fly/br, 2 x br, 2 x bk/br

    4 x 50 Fly - :50, descend
    quick break
    4 x 50 Free - :45, descend
    1:00 Rest
    6 x 100 - 1:15; odds 1st 25 fly, evens free
    100 Easy
    Made 1:10 on #1 and then 1:13 on #2 and #3. When I dropped to 1:10 again on #4, I though I'd turned the corner and started recovering on the non-fly lengths. Alas I was wrong about that and finished the last 2 on 1:13.

    10 x 100 Pull - 1:20
    Good set. Dave was pushing me hard 2 lanes over. Started @ 1:08-1:10 and we quickly dropped to 1:05s. Somewhere around #6, we were down to 1:03s. Last one was 1:01. Not sure I'd have descended down to 1:01 on my own.

    2 x 100 Kick - 1:45
    100 Free - 1:20
    25 fly/75 Free - 1:20
    25 bk/75 pull - 1:20
    25 br/75 pull - 1:20
    100 pull - 1:20
    2 x 100 kick - 1:45

    12 x 25 - :30; odds no breath, evens easy
    :30 rest
    6 x 50 kick w/fins - 1:00; odds down underwater sdk, easy back, evens Fly/Bk/Fr
    :30 rest
    3 x 100 stroke - 1:45 (did fly - 1:20, bk - 1:30, br - 1:26)

    250 Cool down

    (5550 total)
    Categories
    Swim Workouts
  11. Strong swim today stroke felt good

    by , April 4th, 2013 at 07:36 AM (Mixing it up this year)
    Today was actually more of a stroke work day but turned into a good effort too.

    500 free
    500 free kick w/zoomers

    5x100@1:45 free w/snorkle, strapless paddles & bouy held 1:29's
    5x100@1:45 free to back 4fr, 3fr/1bk, 2fr/2bk, 1fr/3bk, 4bk went 1:35, 1:36, 1:35, 1:37, 1:40
    5x100@1:30 free w/paddles & bouy held 1:20's
    500 free kick w/zoomers fast pace lapped 2 swimmers during this

    300 w/snorkle 100 free, 100 free under water recovery, 100 scull drill front & back
    200 free w/snorkle

    Total 3500 yards
    Categories
    Swim Workouts
  12. Wednesday, April 3, 2013 7:00-8:30pm

    by , April 4th, 2013 at 12:35 AM (Fast Food Makes for Fast Swimming!)
    Assistant coach today

    Warmup:

    800 Free
    400 Rev. IM Drill
    400 Rev. IM Kick w/ board
    (1600/1600)

    "Pre-set" (whatever...this sucked):

    "no paddles" (this is all that was wrote)
    200 Pull @ 1:00 rest between each
    300 Swim
    400 Pull
    400 Swim
    300 Pull
    200 Swim
    (1800/3400)

    This was supposed to be all IM, but we did the first 200 Free. She didn't mention that till we had almost finished the first 200. We're not mind readers...c'mon!
    Who does IM PULL?!??!? I said I've never done a fly/IM set pull in my lifetime, and she thought that was strange. "Really?" she asked.

    My shoulder was a bit sore after this, and for good reason. I was already feeling ty prior to practice from basically 3-4 days of being sick after my vacation trip, and today's practice didn't help much.

    Main Set: (at least what was wrote down)
    3 ROunds of:
    • 400 IM @ 7:30
    • 2 x 200 Free @ 2:40
    • 4 x 100 Stroke @ 1:40 (round 1 FLy, round 2 Back, round 3 Breast)



    I did the 400 IM, subbing free for the fly, and the 2 x 200 Free, then got out. I had it with tonight's practice! BS! Had I been in good shape (not taking off 12 days), not sick, and didn't have "newbies" in the lane, it would've been a decent practice tonight, but under the circumstances...

    -----------------------------------
    4200 Yards

    I seriously doubt if anyone finished the set completely...30 minutes more to complete 2800 Yards! I was the fastest one there tonight and I was struggling with it.

    I'm going to take the next 2 days off from the pool and just relax before the meet. THis is a no pressure fun meet for me. Yeah, it's the LMSC Champs, but that doesn't mean anything. I'm basically doing all off events anyway, and our LMSC is all about fun at the meets anyway.
  13. Wednesday, April 3, 2013

    by , April 3rd, 2013 at 04:57 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74, Water temp 79
    Sunny & clear, humidity at 84%

    Click image for larger version. 

Name:	Masters Senior Swimmers @FGCU.jpg 
Views:	446 
Size:	137.6 KB 
ID:	7365
    These senior masters swimmers train at FGCU with white sunshirts that also include significant drag. However I have watched them do some very seriously fast 25 & 50 meter swims. I anticipate they will do well at Pan Pacs in June.


    Warm Up

    Dryland band stretches 10 min
    3(200 FR on 3:00, 4x50 FR on 1:00)
    *2:47-40-39-38-38
    *2:42-38-38-37-36
    *2:38-37-36-35-34

    *Set 1*
    6x400 FR on 7:00, desc 1-6
    *5:36, 5:34, 5:30, 5:26, 5:22, 5:19
    ---200 BK
    ---200 Fly as 2(25DK/bk,25RA,25LA,25DPS)

    *Set 2*
    6x200 FR on 3:30 w/tube-buoy-agility paddles
    2:44, 2:43, 2:41, 2:40, 2:37
    ---200 BK
    ---200 BR Kick,DR

    *Set 3*
    4(100 FR on 1:40, 2x50 FR on 1:00, :40 rest) w/fins
    *1:08-31-30, 1:08-30-30, 1:07-30-29, 1:06-29-29

    Warm Down
    400 FR/BR/BK/Fly EZ
    Dryland band stretches 10 min

    Comments
    In the 400s I did OW sighting 2-3 times per 50 on #1-4. For the 200s FR pulling with paddles-buoy-tube, 2:41 and under is the best I have done so far this training period. I was able to sustain good technical form in FR in all the sets today particularly more effective in closing the final 25s.
    Categories
    Swim Workouts
  14. Week-26-Wednesday-PM (training camp day 3)

    by , April 3rd, 2013 at 04:18 PM (After a long rest)
    I managed to take a nap this morning and despite it only being for about 1.5 hrs it felt great. I had a nice early lunch and rehydrated afer this mornings workout. I arrived for this afternoons workout at noon and spent about 45 minutes doing weights and the Vasa swim bench and then swam for a couple of hours. I generally felt much better this afternoon but had a persistant headache throughout the workout. I put this down to hydration or lack there of.

    Weights
    4x(10 reps per machine of bench press, seated rows hands inside, seated rows hands outside, leg extension, lower back machine, leg curls, military press, lat pull down hands inside, lat pull down hands outside) no rest between machines or across sets. I increased weight by a plate per round.

    10 mins on vasa swim bench. This was really tough, and I sweat buckets, triceps killed after this.

    Swimming
    Warm up
    6x200 swum as swim,kick, drill x 2
    10x50 free with overkick on 1 min
    12x50 free on 40 getting the heart rate up for the main set

    Main set
    4x(500 free with paddles and buoy on 7 min holding 31-32 per 50, 4x50 kick on 1 min, 200 IM building each 50)


    Warm down
    6x100 swum drill swim by 25 on 1.40

    Total 6500

    I went 5.15, 5.12, 5.17 and 5.20 on the 500s which i was really pleased with. I tended to go out a little bit quick at the beginning so worked hard to even the 500 out. The sexond one was quicker than i swam the DAM meet in February. I am really tired and could do with another nap but decided to stick around the pool and watch my daughter practice. Hopefully i wont stiffen up too bad.

    Updated April 3rd, 2013 at 05:46 PM by StewartACarroll

    Categories
    Swim Workouts
  15. Wed, April 3

    by , April 3rd, 2013 at 04:08 PM (The FAF AFAP Digest)
    Gym:

    RC/scap ex, 15 min
    Stretching & foam rolling, 30+ min

    Swim/SCY/Solo:

    650 various
    5 x 50 scull
    3 x 100 free, emphasize EVF
    50 EZ
    5 x (broken 100 dolphin kick on back w/fins + 50 EZ)
    -- break :10 @ each 25
    -- 1st-3rd 25 = UW until flags
    -- last 25 = shooter
    100 EZ

    Total: 2100


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

    Just a recovery day. I was happy that the hypoxic 100s were pretty easy. Not even too much discomfort on the last length.

    Planning on heading up to Pittsburgh this weekend. Renovations continuing. I think we may have botched some paint colors in one room. Argh!
    Categories
    Swim Workouts
  16. Tuesday 4/2/13

    Tuesday 4/2

    AM Crossfit and PM SCY

    Crossfit:

    for time:
    50 OH plate lunges @ 25#
    40 box jumps
    30 sit-ups
    20 pull-ups
    100M SPRINT row
    20 pull-ups
    30 sit-ups
    40 box jumps
    50 OH plate lunges @ 25#

    final time: 12:25

    PM swim:

    200 swim
    300 R.I.M.O. k/dr/sw
    400 pull w/ buoy + strapless paddles

    3x
    3x100 FR kick w/ board
    RD1 @ 1:50
    RD2 @ 1:45
    RD3 @ 1:40
    4x25 @ :40 FAST fly kick (SEAL style)

    12x100
    4 @ 1:20 2 lines under H2O
    4 @ 1:15 D1-4
    4 @ 1:10 RED HR

    100 EZ

    Total: 3400
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -04/04/2013

    by , April 3rd, 2013 at 12:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper Workout #11######Meet starts 1 week from today#######
    SCY
    WARM UP:
    3 X 250 4:00

    1 X 800
    Rest :20 @ each 200
    Choice, fins optional

    6 X 50 kick 1:15

    6 X 50 1:15
    1-3: perfect stroke
    4-6: descend to fast, #6 @ 100%

    3 X 100 2:15
    Choice. Swim @ 85/90%

    WARM DOWN: 4 X 50 easy

    2650Y
    Categories
    Swim Workouts
  18. Friday 3/29/13

    Friday 3/29

    AM and PM SCY

    AM swim:

    500 swim
    12x50 @ 1:00 odd: kick/drill, even: drill/build

    6x200 @ 2:30
    7x100 @ 1:10

    100 EZ

    Total: 3100

    PM swim:

    500 swim

    Water Polo!

    Total: 500
    Categories
    Swim Workouts
  19. Wed Apr 3rd, 2013 Zones are 2 DAYS AWAY

    by , April 3rd, 2013 at 11:00 AM (Ande's Swimming Blog)
    Wed Apr 3rd, 2013 Zones are 2 DAYS AWAY

    The 2013 Masters South Central Zone SCY Swimming Championships are this weekend Fri Apr 5 - Sun 7, 2013
    Psych Sheet
    Tentative Timeline
    Meet Information

    Entered:


    FRI


    Event 2 Men 400 Yard IM
    1 Davis, Ross C 46 WMST-25 4:30.30
    2 Rasmussen, Anders M 49 TXLA-43 4:34.56
    3 Armstrong, Jonathan W 37 WMST-25 4:36.37
    4 Wiggans, Keith 34 TXLA-43 4:38.94
    5 Sauer, Jim 55 TXLA-43 4:39.00


    Event 4 Men 1650 Yard Freestyle
    1 Patten, Bobby 50 DAMM-26 17:45.22
    2 Alley, David W 38 TXLA-43 18:00.00
    3 Armstrong, Lance E 41 WHAC-43 18:00.00
    4 Rasmussen, Anders M 49 TXLA-43 18:01.37 (should I swim it or scratch?)
    5 Wood, Steve 52 RIDG-26 18:45.67
    6 Wood, Larry W 59 TXLA-43 19:00.00
    7 Worrel, Dick 59 TXLA-43 19:00.00
    8 Cleveland, James A 40 UNAT-0 19:15.00


    SAT


    Event 11 Men 100 Yard IM
    1 Zolno, David J 24 TXLA-43 54.00
    2 Vogel, Jake N 25 WHAC-43 54.50
    3 Davis, Ross C 46 WMST-25 56.00
    4 Rasmussen, Anders M 49 TXLA-43 56.53
    5 Heber, Scott 46 DAMM-26 56.75
    6 Dill, Scott 40 TXLA-43 57.00
    7 Armstrong, Jonathan W 37 WMST-25 57.37
    8 Wood, Steve 52 RIDG-26 57.89
    9 Guthrie, David M 52 TXLA-43 58.00
    10 McKee, Chris 33 TXLA-43 58.20
    11 Quintero, Chris L 19 TXLA-43 58.88
    12 Baxter, Kyle E 26 PCAT-26 58.89
    13 Varozza, Mike J 45 TXLA-43 58.93
    14 Talma, Mark R 26 STFF-25 59.00
    15 Hoffman, Keith T 54 UNAT-0 59.10
    16 Schroeder, Brian 25 UNAT-0 59.20


    Event 15 Men 50 Yard Breaststroke
    1 Zolno, David J 24 TXLA-43 27.00
    2 Guthrie, David M 52 TXLA-43 28.00
    3 Wiggans, Keith 34 TXLA-43 28.10
    4 Heber, Scott 46 DAMM-26 28.75
    5 Huggins, Dale R 40 TXLA-43 28.84
    6 Marx, Jeff 48 NITR-43 29.00
    7 Hoffman, Keith T 54 UNAT-0 29.20
    8 Putterman, Dean E 50 COOG-25 29.30
    9 Armstrong, Jonathan W 37 WMST-25 29.37
    10 Baxter, Kyle E 26 PCAT-26 29.61
    11 Rasmussen, Anders M 49 TXLA-43 29.62
    12 Killeen, Robert J 50 TXLA-43 29.80
    13 Neville, Richard 56 FAST-26 29.90
    14 Dill, Scott 40 TXLA-43 30.00


    Event 19 Men 50 Yard Backstroke
    1 Rasmussen, Anders M 49 TXLA-43 25.62

    2 Wood, Steve 52 RIDG-26 25.67
    3 Bailey, Bradley H 43 TXLA-43 26.00
    4 Davis, Ross C 46 WMST-25 26.99
    5 Ziegler, Trevor 24 UNAT-0 27.15
    6 Schroeder, Brian 25 UNAT-0 27.40
    7 Hoffman, Keith T 54 UNAT-0 28.40
    8 Kone, Bruce C 55 RICE-25 28.50
    9 Perry, Guy 42 TXLA-43 28.50


    Event 21 Men 200 Yard Breaststroke
    1 Guthrie, David M 52 TXLA-43 2:13.00
    2 Bass, Bill 44 WMST-25 2:19.38
    3 Marx, Jeff 48 NITR-43 2:20.00
    4 Dill, Scott 40 TXLA-43 2:20.00
    5 Rasmussen, Anders M 49 TXLA-43 2:22.00
    6 Armstrong, Jonathan W 37 WMST-25 2:22.37
    7 Hoffman, Keith T 54 UNAT-0 2:25.50
    8 Baxter, Kyle E 26 PCAT-26 2:26.25


    SUN


    Event 31 Men 100 Yard Breaststroke
    1 Zolno, David J 24 TXLA-43 57.00
    2 Guthrie, David M 52 TXLA-43 59.50
    3 Vogel, Jake N 25 WHAC-43 59.99
    4 Wiggans, Keith 34 TXLA-43 1:01.40
    5 Hoffman, Keith T 54 UNAT-0 1:02.60
    6 Marx, Jeff 48 NITR-43 1:03.00
    7 Talma, Mark R 26 STFF-25 1:03.00
    8 Bass, Bill 44 WMST-25 1:03.31
    9 Ziegler, Trevor 24 UNAT-0 1:03.32
    10 Heber, Scott 46 DAMM-26 1:03.50
    11 Baxter, Kyle E 26 PCAT-26 1:03.52
    12 Armstrong, Jonathan W 37 WMST-25 1:04.37
    13 Huggins, Dale R 40 TXLA-43 1:04.44
    14 Putterman, Dean E 50 COOG-25 1:04.50
    15 Davis, Ross C 46 WMST-25 1:04.93
    16 Dill, Scott 40 TXLA-43 1:05.00
    17 Rasmussen, Anders M 49 TXLA-43 1:05.99


    Event 35 Men 50 Yard Butterfly
    1 Vogel, Jake N 25 WHAC-43 23.50
    2 Bailey, Bradley H 43 TXLA-43 24.00
    3 Kainz, Ceazar J 21 CBA-43 24.10
    4 Nelms, Brandon L 28 PCAT-26 24.10
    5 Rasmussen, Anders M 49 TXLA-43 24.34
    6 McKee, Chris 33 TXLA-43 24.70
    7 Heber, Scott 46 DAMM-26 24.75
    8 Killeen, Robert J 50 TXLA-43 24.80
    9 Varozza, Mike J 45 TXLA-43 25.00
    10 Glass, Mark W 38 WMST-25 25.33
    11 Armstrong, Jonathan W 37 WMST-25 25.37
    12 Wood, Steve 52 RIDG-26 25.67
    13 Schroeder, Brian 25 UNAT-0 25.80
    14 Kone, Bruce C 55 RICE-25 25.86
    15 Patten, Bobby 50 DAMM-26 25.88
    16 Putterman, Dean E 50 COOG-25 25.90


    Event 37 Men 100 Yard Backstroke
    1 Rasmussen, Anders M 49 TXLA-43 54.99

    2 Quintero, Chris L 19 TXLA-43 55.74
    3 Wood, Steve 52 RIDG-26 56.78
    4 Mayer, George 24 UNAT-0 57.00
    5 Ziegler, Trevor 24 UNAT-0 57.49
    6 Schroeder, Brian 25 UNAT-0 57.70
    7 Alley, David W 38 TXLA-43 59.00
    8 Toren, Jared M 32 TXLA-43 1:00.00


    Event 43 Men 200 Yard IM
    1 Vogel, Jake N 25 WHAC-43 1:59.31
    2 Davis, Ross C 46 WMST-25 1:59.99
    3 Rasmussen, Anders M 49 TXLA-43 2:03.59
    4 Heber, Scott 46 DAMM-26 2:05.00
    5 Wiggans, Keith 34 TXLA-43 2:05.48
    6 McKee, Chris 33 TXLA-43 2:07.80
    7 Armstrong, Jonathan W 37 WMST-25 2:08.37
    8 Guthrie, David M 52 TXLA-43 2:09.00
    9 Schroeder, Brian 25 UNAT-0 2:09.00
    10 Baxter, Kyle E 26 PCAT-26 2:09.15
    11 Dill, Scott 40 TXLA-43 2:10.00
    12 Sauer, Jim 55 TXLA-43 2:10.00
    13 Toren, Jared M 32 TXLA-43 2:12.00
    14 Jones, Shawn 38 DADS-25 2:12.95
    15 Talma, Mark R 26 STFF-25 2:13.00
    16 Hoffman, Keith T 54 UNAT-0 2:15.11


    Event 51 Men 1000 Yard Freestyle
    1 Alley, David W 38 TXLA-43 10:35.00
    2 Armstrong, Lance E 41 WHAC-43 10:40.00
    3 Rasmussen, Anders M 49 TXLA-43 10:49.99
    4 Gogulski, David H 44 NITR-43 11:10.47
    5 Sauer, Jim 55 TXLA-43 11:20.00
    6 Worrel, Dick 59 TXLA-43 11:20.00
    7 Siegel, Craig 55 TXLA-43 11:30.77
    8 Wood, Larry W 59 TXLA-43 11:40.00
    9 Gibson, Kip E 57 UNAT-0 11:42.80
    10 Killeen, Robert J 50 TXLA-43 11:55.00
    11 Montgomery, Jim 58 DAMM-26 12:00.00
    12 Coates, Ed M 47 TXLA-43 12:00.00
    13 Cothren, Jack 63 BUMS-4 12:17.00
    14 Kadas, Chris W 50 TXLA-43 12:38.86
    15 Wright, Stephen S 54 TXLA-43 12:40.00
    16 Walker, Donald M 54 MOST-43 12:45.00


    ~ ~ ~ ~

    Whitney Coached
    6:30 dove in around 6:45
    SCY UT Swim Center main pool
    Swam with: Todd Marcio and David
    next to Keith, Mike, Ned



    Warm up
    went around 300

    Main Set

    5 x 100 on 2:00 desc

    200 easy

    5 x 50 on 1:15 desc

    200 easy


    Next Meet:
    Days Till SC Zones

    Meet Info

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Categories
    Swim Workouts , Planning
  20. Workout 04/03/13:

    by , April 3rd, 2013 at 09:55 AM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 IM drill

    5 x
    - 50 kick on :60
    - 100 FR pull with buoy on 1:20

    1 x Noah's Ark pull with buoy
    1 x 100 loosen
    4 x two-turn 50 FR on :50 (from mid-pool)
    1 x 200 Rotissery kick/drill by 25
    1 x 100 loosen and out
    (Solo/Rec/2450 yds/50 min)
    ----------------------------

    Busy few days at work, as things always pick up at the beginning and middle of the month. Yesterday the new orders kept piling in, even after 6pm, so it seemed like little headway was made. Momma said there'd be days like that.

    Nice swim today, although I am still feeling a little stiff in the water. I haven't slept well over the past few nights, which is common after seeing Emma for a bit. Speaking of which, Ihave to get to the post office in order to mail down some items that didn't fit in her suitcase, then I'm heading over to Albany with Preston for a doctor appointment he has. Might try to swim tonight, but will have to see how the day goes. Perhaps I'll find some motivation along the road somewhere.
    Categories
    Swim Workouts