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  1. Sat-Sun, May 2-3

    by , May 3rd, 2015 at 08:15 PM (The FAF AFAP Digest)

    Saturday:

    Swim/SCY/Solo @ LA Fitness

    Warm up:


    600 various
    100 scull
    5 x 50 smooth free w/paddles
    50 EZ

    Main Sets:

    16 x 50 @ 1:00
    -- Note: I am just referring to 50s as a 50, not 47.2 yards. I'll whack some yardage off when I flog it. Way too hard to figure out what my sets actually were in a 23.6 yard long pool ...
    odds = 100 pace
    evens = EZ
    100 EZ

    3 x (10 x 25 @ w/fins 100 pace) + 100 EZ
    -- dolphin kick, flutter kick, breast

    4 x 25 @ 100 pace
    -- I was going to do another set, but one of my swimmers showed up, so I stopped to chat.
    50 EZ

    8 x 25 w/chute, paddles & fins @ 1:00
    50 EZ

    5 x 50 free w/paddles @ 1:00
    50 EZ

    Total: 3450

    Then, I went home and did a 3 mile walk jog on the treadmill.


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


    Sunday:

    Drylands:


    rehab ex
    deadlifts, 65 x 4 x 8
    seated row, 70 x 4 x 12
    tricep press, 70 x 4 x 12
    bulgarians in a streamline, 2 x 10 each leg
    eccentric fall backs, 50 x 3 x 12
    straight arm dips, 80 x 3 x 25
    hib adductors, 100 x 43 x 8
    power wheel roll outs, 2 x 15
    planks, 5 x :30


    Vinyasa Flow, 75 minutes

    Thankfully, this session didn't have an interminable amount of lunges. Today's nugget: something about chakras and the belly being the source of self esteem. Huh.


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


    Today, I managed to get two workouts in sandwiched around Lil Fort's soccer game. It was pretty exciting -- she scored the only goal and game winning goal with about :20 left in the game. I'm not sure weights and yoga are the best combo; swimming and yoga might be better. I feel pretty beat from all the drylands.
  2. Week 135 - Saturday

    by , May 3rd, 2015 at 07:10 PM (After a long rest)
    I organized for 4 of us from swimming to spend the weekend at my bosses 300 acre ranch with 25 acre stocked lake. As such I made arrangements with one of my friends to pick him up before practice so we only needed to take one vehicle. I woke up 30 mins earlier than normal and was a little tired after the week of travel to New Orleans.

    Our workout out today was lightly attended with many of the nationals team taking some time off. The pool was setup LCM and I felt really good.

    Warm up
    500 free
    6x50 catchup on 1min

    main sets
    5x100 kick fast on 2mins
    12x100 at 400 race pace on 2mins

    warm down
    400 easy

    i decided to use my snorkel for the 100s at race pace. I find sometimes I can relax with the snorkel despite not being quite as quick. I wanted to hold 1:06s and managed to do this which I was happy with. I had one slow 100 which was number 7 but other than that I held my goal time. Tom told me I kept slipping to a 4 beat kick so tried focusing on this and doing a 6 beat kick. I was very pleased with how I felt and the level of effort required to hit the goal time today.

    i am still trying to decide my meet line up and at this point would like to do nationals and the SPMS lcm meet but have not spoken with my wife yet. I am also trying to do 2 kids meets this summer along with two other local luck meets.

    The fishing trip was great fun despite getting sun burned on my knees(I even applied and reapplied sun screen). We must have caught 100+ fish and some really nice sized fish. I hope we can do this again with more of the guys from our team. It was a lot of fun!
    Categories
    Swim Workouts
  3. 5|3|15 SCM fins on

    Fins stayed on for entire swim

    Breakout drill:
    Push off to 3 or 4 dolphin kicks, transition to flutter kick (without pause) taking only one powerful stroke while holding a solid flutter kick with leading arm stuck to ear in streamline (for about 6 flutter kicks), complete cycle by taking next stroke and hold again (example: breakout drill with 2 fr strokes).

    This drill reinforces stremline at breakout, I found a common mistake is opening up at breakout and know I am guilty of this.

    20 x 25 on 0:30 breakout drill with 2 strokes + 2 fl strokes (snorkel)
    40 x 25 on 0:30 breakout drill with 5 strokes (snorkel)
    5 x 25 on 1:00 UWDK
    100 rollover drill
    100 back - 1:14 (rested)
    6 x 25 on 0:40 HUDKF (snorkel)
    Categories
    Uncategorized
  4. 5|1|15 LCM

    10 x 50 on 1:00 fr with fins/snorkel
    • 38 down to 32

    26 x 12.8 on 0:30 breakout drill
    • 4 dolphins + 8 flutter with one arm stroke, then 6 more flutters with another stroke
    • to avoid opening up by keeping one arm stuck at ear while fluttering

    6 x 50 kick on maybe 1:30
    • did flutter, frog, dolphin, flutter, side dolphin, side dolphin


    ran yesterday: 10 x 84m on 0:40 ( 21 -22 sec rest)

    then did weights / stretching

    also did weights today
    Categories
    Uncategorized
  5. 23.6 Yards?? Thur-Fri, April 30-May 1

    by , May 1st, 2015 at 03:20 PM (The FAF AFAP Digest)

    Thursday:


    I had a million things to do yesterday with friends coming into town. I contented myself with 45 minutes of yoga, stretching and RC exercises.


    Friday: Swim/SCY/Solo @ LA Fitness

    Warm up:


    600 various
    100 scull

    Main sets:

    2 x (25 AFAP + 50 EZ)

    30 x 50 w/fins @ 1:00
    done as 25 fast fly @ 100 pace + 25 EZ
    150 EZ

    4 x (50 AFAP kick w/fins + 100 EZ) @ 4:00
    -- 23 flats
    150 EZ

    8 x 50 smooth free @ 1:00
    50 EZ

    Total: 3700

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

    My times on the kicks were a little fast. And it seemed like I was hitting the wall a little early on the 25 flys. On a hunch, I asked the lifeguard if the pool was in fact 25 yards. Turns out, it is 23.6 yards. Who builds a pool that length?! Crazy.

    I've enjoyed not driving around so much the last week. But I am still looking forward to Pitt re-opening on Monday. I don't want to forget how to SDK!
    Categories
    Swim Workouts
  6. Volunteer—You’ll Change More Than One Life

    by , May 1st, 2015 at 02:20 PM (From the Executive Director: U.S. Masters Swimming's Journey)
    USMS has become the leader in the adult aquatics movement because of the secret ingredient in our sauce: our volunteers.

    Last week, more than 400 volunteers in San Antonio gave of their time as officials, timers, greeters, on-deck coaches, and awards liaisons so Masters swimmers could enjoy a first class Nationwide USMS Spring National Championship.

    We have 52 Local Masters Swimming Committees throughout the United States, operated by hundreds of volunteers making sure sanctions are approved and Top 10 times are recorded and countless other tasks. And many Masters clubs and workout groups would cease to exist were it not for the numerous volunteer coaches giving of their time so other adults can benefit.

    If you feel a desire to volunteer but haven’t yet found the right opportunity, I encourage you to consider helping another adult learn to swim. While our adult learn-to-swim campaign is most visible during the month of April, teaching adults to swim is a year-round cause.

    On the center of the usms.org home page are four words: Encouraging adults to swim. The CDC estimates 37% of American adults can’t swim the length of a swimming pool. If we’re going to encourage adults to swim, we have a responsibility to help those who can’t by creating opportunities to learn.

    Teaching adults is different than teaching kids. Often, adults have to overcome longtime fears or self-doubt just to make it to the first lesson. Putting a bathing suit on for the first time and placing their trust in another adult is a big commitment, for both the adult learner and the instructor—teaching an adult to swim requires empathy and patience.

    USMS has free resources to help Masters Swimming programs that want to participate in the adult learn-to-swim initiative. We also have a professionally taught adult learn-to-swim instructor certification program, which is available to any USMS member who wants to experience the rewards of sharing our sport.

    Every month, my inbox is filled with emails and pictures from adults expressing gratitude and a renewed sense of self worth because they’ve learned to swim. I read the letters and feel the empowerment and victory in their words. It’s a gift that wouldn’t have been possible without Masters swimmer volunteers.

    If you know how to swim and want to give back—if this message has stirred you—then please volunteer to teach another adult. As much as the adult learner will benefit, you, too, will receive the gift of making a significant difference in someone’s life by sharing the opportunity to experience the lifelong benefits of swimming.
    Categories
    Staff Blogs
  7. Sarasota Y Sharks Masters 5:30 AM Workout 05/04/2015

    by , May 1st, 2015 at 11:41 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    TAPER WORKOUT
    LCM:
    2 X 200 3:45
    3 X 100 1:45

    1 X 400 choice
    Rest :20 @ 200
    Fins optional

    4 X 50 kick 1:30

    4 X 100 choice 2:30
    5 perfect/25 fast

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

    Choose 1 of following 2 sets:
    SPRINT/MIDDLE DISTANCE:
    10 X 50 1:15
    odd: perfect
    even: descend 2-4-6-8 to fast

    OR
    DISTANCE:
    14 X 50 1:00
    odd: perfect
    even: race pace

    WARM DOWN: 4 X 50 EASY
    Categories
    Swim Workouts
  8. May 1, 2015

    by , May 1st, 2015 at 11:33 AM (Trying to Train Smarter, Not Just Harder)
    I used to be so faithful, writing in here. I guess my life has gotten busier! Getting myself back up to doing 5000/day - today we did 4700 LCM. Still recovering from bronchitis/pneumonia - finished the Levaquin on Wed., but still coughing up a lung for about an hour this morning.
    400 back/free
    300 pull
    200 kick
    100 easy
    10 x 100 alt free and stroke/free by 100's on fairly easy intervals of 1:40 & 2:00
    10 x 50 pull @ :50
    4 x 150 free/back/free @ 2:45
    100 easy
    200 pull no paddles
    6 x 50 hard/easy @ :55
    200 pull no paddles
    600 pull w/Nike paddles
    100 easy

    *YMCA Masters Nationals are next week in Sarasota - I am excited to go, even if I don't swim well, I am in need of a vacation from my hectic life - PLUS, I get to pick up my youngest son from college that weekend, and then I get trained in Botox and Juvaderm on the 12th! Gonna soak up the sun, slather on "self tanner" and get caught up on my sleep!!
    Categories
    Uncategorized
  9. Race Day, just did a mild warmup this morning for workout

    by , May 1st, 2015 at 07:50 AM (Mixing it up this year)
    Nice and easy. I did work on my backstroke turns some too.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/paddles & bouy
    500 free easy w/15m back into and out of the turns at race pace
    200 free kick w/zoomers


    Total 2200 meters
    Categories
    Swim Workouts
  10. Week 135 - Thursday

    by , May 1st, 2015 at 12:09 AM (After a long rest)
    I am in New Orleans with a business leadership group I belong to called Vistage and the group likes to eat late and stay up late. I had dinner at 8pm last night and did not get back to the hotel until 11pm. This morning came very fast and I had a long day although I did get to spend the afternoon at Jazz Fest which was great fun. Some seriously good bands. Despite the name the music choices were very broad ranging from gospel to country. I spent quite a lot of time in the Blues tent and heard some really awesome bands. Robert "Bilbo" Walker and the Jerry Brown Band in particular were really good.

    This evening I swam with the Elmwood sharks masters team. The workout was a little long for my liking and my left shoulder seemed to hurt tonight. Nothing major just a little pinch.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    2x500 swim in 6min
    4x200 on 2:45 alternating IM and back
    5x100 free with snorkel on 1:10
    8x50 fast on :40

    warm down
    2x300 with :15 seconds rest

    i felt tired today; like my taper is wearing off or I hit it too hard the other day.
    Categories
    Swim Workouts
  11. Planet Swim

    by , May 1st, 2015 at 12:00 AM (SWIMMER Editorials)
    The other day, some friends and I were talking about how different our lives were since we’d started swimming. Everyone had a different story about how they’d come to join our local Masters group. I started because I wanted to do a triathlon but I hadn’t swum competitively since childhood. Someone else said his wife, an accomplished swimmer, had introduced him to it. Several joined because they saw adults in the pool when they took their kids to swim practice and thought, “Hey, that looks like fun.”

    Regardless of how we came to be part of our local club, everyone agreed: Even if they couldn’t remember the exact moment or reason they decided to join, it was one of the best decisions they’d ever made. And they weren’t referring to winning medals or being in the best shape of their lives—they were referring to the people they’d met along the way.

    In U.S. Masters Swimming’s annual push to have April recognized as Adult Learn-to-Swim Month, much is made about the physical health benefits of swimming. Not only because learning to swim can literally save your life, but also because once you learn, you can use it as a lifelong form of healthy exercise. With more adults jumping in the pool for the first time, it’s important for this information to get out.

    But it’s really exciting to think about what these new swimmers will be talking about a few years down the road. Sure, if they stick with it, they’ll get healthier— that part’s inevitable. But if they’re fortunate enough to have a fun group of likeminded adults in their community, they’ll find out soon how the social benefits of swimming come into play.

    For many, joining a Masters club is like a reunion—as if all the people from your planet have been waiting for you to arrive, but your ship was delayed, and then it took you a while to find them on Earth. I still haven’t figured out why this phenomenon persists, despite thinking, reading, and writing about it a lot.

    The camaraderie thing is understandable for the lifelong swimmers—shared memories of green hair, predawn workouts, and wearing pajama pants to school—but what is it about discussions during the morning kick set on topics such as the welcome-to-50 colonoscopy that makes people open their homes and their hearts to people they’ve just met?

    At the risk of too much navel-gazing, I continue to believe that there’s something special about the people who are attracted to this sport. Or maybe chlorine creates some sort of covalent bond, in which swimmers with completely different backgrounds share the awesomeness and generosity-of-spirit electrons. Who knows?

    Regardless, I continue to enjoy meeting people from Planet Swim, even by just reading about them in the pages of SWIMMER and at usms.org. In this issue, we meet two swimmers, Mark Grashow (page 9) and Taylor Krauss (page 18), who both, for different reasons, felt pulled to the African continent. There they’ve made significant differences in the lives of those affected by extreme poverty or violence.

    We also meet swimmer Nancy Prouty (page 30), a scientist studying deep-sea corals to unlock the mysteries of Earth’s oceans—a world farther away, in terms of understanding, than the moon.

    At usms.org, you’ll meet swimmer Tselane Gardner, whose learn-to-swim journey led her from personal trauma to teaching others.

    If you’re new to Masters Swimming, welcome; we’re glad you’re here.
    Categories
    Staff Blogs
  12. Sarasota Y Sharks Masters 5:30 AM Workout 05/01/2015

    by , April 30th, 2015 at 02:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    TAPER WORKOUT
    WARM UP:
    LCM
    4 X 200 3:45

    1 X 600 break :20 @ 200's
    Choice
    Fins optional

    6 X 50 kick 1:30

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

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

    $$$$$$ RACE PACE SWIMS $$$$$$$$$$
    1 X 50 blocks
    1 X 100 easy
    1 X 50 blocks
    4 X 50 warm down
    Categories
    Swim Workouts
  13. Thu Apr 30th, 2015 SCY

    by , April 30th, 2015 at 11:08 AM (Ande's Swimming Blog)
    Thu Apr 30th, 2015 SCY

    SCY
    Whitney coached
    6:30 - 8:00
    swam with Todd, Ned, Christy and David
    started out in well then moved to main pool which is cooler

    warm up
    4 x 300

    main Set

    assigned 5 x 300 on 3:45
    did 5 x (150 swim, 50 skip, 100 swim)

    100 easy

    assigned 5 x 200 on 2:30
    did 5 x ( 100 swim, 50 skip, 50 swim )

    100 easy

    assigned 5 x 100 k with fins on 1:20
    did kick 100, 50, 50 skip then 3 x 100

    100 easy

    5 x 50 on 40 did them 25 bk 25 fr

    100 easy

    (another little set I don't quite recall )

    6 x 25 no breathers on 40

    did Several 25 fast 25 easy


    Next meets

    South Central Zone — Summer Long Course Zone Championships
    The Woodlands, TX
    July 10-11, 2015


    2015 U.S. Masters Swimming Summer National Championships
    Spire Institute, Cleveland, OH
    August 6-9, 2015
    Categories
    Swim Workouts
  14. Meet tomorrow so easy today

    by , April 30th, 2015 at 07:20 AM (Mixing it up this year)
    I did swim easy yesterday but did not have time to post it. Today was just an easy day. Swimming the 400 Free tomorrow evening.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/paddles & bouy nice and loose went 1:30, 1:29, 1:29, 1:25, 1:25, 1:25, 1:25, 1:23, 1:23, 1:23
    500 free kick w/zoomers

    Total 2500 yards
    Categories
    Swim Workouts
  15. 4|29|15 drystuff

    didn't swim today or yesterday



    yesterday
    1.6 mile run (forgot watch)

    20 minute of stretches


    today
    Leg Press
    • 6 sets - 180, 270, 360, 450, 540, 630 on rack for 10, 10, 10, 10, 8, 6 reps

    Standing calf raises
    • 6 sets - 90, 180, 270, 360, 450, 520 for 10, 10, 10, 10, 8, 8 reps

    Leg curls
    • 2 sets of 10 of 25 lbs ea leg

    DB bench press
    • 1 set of 19 reps with 65 DB's

    Incline DB bench press
    • 3 sets of 8, 8, 10 reps with 35 DB's

    3 sets of one arm rows (inner back method)
    32 reps working torso on rower (toes on moveable seat)


    Very looking forward to swim outdoors once the pools are open.
    Categories
    Uncategorized
  16. Tues-Wed, April 28-29

    by , April 29th, 2015 at 02:59 PM (The FAF AFAP Digest)
    Tuesday:

    Went for a 6.5 mile jog/walk. Just didn't feel like spending a huge amount of time in the car driving to a pool.

    Wednesday @ LA Fitness

    Drylands:


    rehab ex
    straight arm dips, 75 x 3 x 25
    straight bar pulldown with squat, 70 x 3 x 15
    skull crusher straight leg raise combo, 30 x 3 x 15
    kneeling ab crunches, 120 x 3 x 25
    glute isolator, 50 x 3 x 6 each leg
    rear delt flys, 65 x 3 x 12
    landmine rainbows, 45 x 2 x 20
    explosive leg extensions, 105 x 3 x 15
    eccentric fallback w/overhead cable, 40 x 3 x 12
    -- I saw this one on swimming world, supposed to be good for dolphin kick. But it's somewhat difficult.
    -- http://www.swimmingworldmagazine.com...-kick-muscles/


    Swim/SCY/Solo:

    I only had about 45 minutes before the pool closed, so just did the following. My upper body was pretty sore from the drylands, so I didn't do any sprint swimming.

    800 various
    20 x 50 w/fins @ 1:00
    odds = flutter kick @ 100 pace (26-27)
    evens = EZ
    200 EZ

    Total: 2000


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

    With Pitt closed, I haven't been doing as much swimming. I may drive to Sewy tomorrow, or I may just go to yoga.
  17. Sarasota Y Sharks Masters 5:30 AM Workout 04/30/2015

    by , April 29th, 2015 at 12:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    TAPER WORKOUT##1 week out##
    LCM
    WARM UP:
    4 X 200 3:45


    1 X 800 choice
    Fins optional
    Rest:20 @ each 200

    6 X 50 kick 1:30
    6 x 50 swim 1:20
    1-3: perfect stroke
    4-6: descend to fast--#6 @ 100%

    3 X 100 2:30
    Choice--swim @ 85/90%

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  18. Week 135 - Tuesday

    by , April 28th, 2015 at 10:17 PM (After a long rest)
    My wife banned me from swimming yesterday so I took the day off and even attended my daughters end of year music recital at school. I did get a little itchy at the end of the day to go and swim but I resisted the urge. Today I headed to New Orleans with work so was up early and was unable to swim this morning. This evening I swam with the Elmwood Sharks Masters team in an 8 lane 25 say outdoor pool. The pool was not bad other than I seemed to have turn challenges. I love the first few practices after a taper because I swim incredibly fast with next to no effort. I think to Forts comments on Natioanls this is also probably an indicator that I under rested and could probably taper this week and swim faster than I did at nationals. Perhaps I will do a couple taper meets this summer like I did last fall where I held my taper for two weeks.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    2x600 pull with paddles on 7 mins
    3x400 pull with paddles on 5mins
    3x200 back on 3mins negative split and descend 1-3

    Warm down
    400 easy

    I think I will go back and swim with the Sharks again tomorrow morning. The group was very friendly and made me feel very welcome.

    I am not sure if I will swim LCM nationals this summer but will swim at least one shaved and tapered meet. I am struggling to get motivated about Nationals in Ohio. Nothing against Ohio but it's not a local I really get excited about. I would prefer a beach location or a location with some tourististy things for my family. Geneva looks pretty but fairly remote. Anyhow that's a long way off at this point. I am going fishing at my bosses ranch this weekend with a few friends which should be a lot of fun. Pie has a 20acre lake that he stocks. I head down after practice and stay until Sunday afternoon.
    Categories
    Swim Workouts
  19. 2015 SCY Nats San Antonio

    by , April 28th, 2015 at 12:31 PM (Ande's Swimming Blog)
    2015 Nationwide USMS Spring Nationals in San Antonio, TX
    http://www.usms.org/comp/scnats15/realtime/


    This meet was outdoors and very bright sun, I had serious issues with hitting my backstroke turns.

    Fri Apr 24

    400 IM

    4 Rasmussen, Anders M 51 TXLA 4:31.55 4:34.72

    28.46
    1:01.39 (32.93)

    1:36.37 (34.98)
    2:11.44 (35.07) very slow backstroke

    did an open bk to br turn and cruised it
    2:49.81 (38.37)
    3:29.06 (39.25)

    4:02.78 (33.72)
    4:34.72 (31.94) didn't really get after the freestyle


    Event 13 Men 50-54 100 Yard Backstroke
    ================================================== ===
    NATL: N 52.72 3/21/2015 FRITZ BEDFORD
    Name Age Club Seed Finals
    ================================================== ===

    1 Rasmussen, Anders M 51 TXLA 55.66 56.62
    27.77 56.62 (28.85)

    2 Morris, Richard L 51 NAM 59.08 57.64
    27.96 57.64 (29.68)
    3 Segal, William N 50 JAM 58.28 57.71
    27.92 57.71 (29.79)

    Event 15 Men 45+ 200 Yard Medley Relay
    ================================================== ===
    NATL: N 1:36.56 5/23/2010 GEORGIA MASTERS
    E ERICSON, C WEISSMAN, B BUGG, M ELLISON

    10 TXLA 'A' 1:40.00 1:46.02


    26.57 1) Rasmussen, Anders M M51 think I went 25.66 this season.
    57.31 (30.74) 2 ) Barr, Alex M46
    1:20.33 (23.02) 3) Varozza, Mike J M47
    1:46.02 (25.69) 4) Bellino, Todd M47

    Event 17 Mixed 45+ 200 Yard Freestyle Relay
    =============================================

    3 TXLA 'A' 1:40.00 1:39.30
    1) Rasmussen, Anders M M51 23.38
    2) Varozza, Mike J M47 45.07 (21.69)
    3) Jacobson, Kendal R W49 1:15.39 (30.32)
    4) Ditzler, Kristy W50 1:39.30 (23.91)


    Sat Apr 25

    Event 23 Men 50-54 200 Yard Backstroke
    ================================================== ===
    NATL: N 1:59.48 3/29/2015 JIM TUCHLER
    Name Age Club Seed Finals
    ================================================== ===

    1 Tuchler, Jim 50 IM 2:01.00 1:59.04N
    27.88 57.54 (29.66)
    1:28.23 (30.69) 1:59.04 (30.81)

    2 Segarra, Rafael G 51 AQAX 2:10.20 2:03.62
    29.55 1:00.92 (31.37)
    1:32.36 (31.44) 2:03.62 (31.26)

    3 Rasmussen, Anders M 51 TXLA 2:05.10
    29.23
    1:00.40 (31.17)
    1:32.62 (32.22)
    2:05.10 (32.48)
    OK swim, had issues with turns, I originally entered the


    Event 31 Men 45+ 200 Yard Freestyle Relay

    10 TXLA 'A' 1:34.00 1:36.45
    1) Rasmussen, Anders M M51 22.98
    2) Bellino, Todd M47 48.35 (25.37)
    3) Smiley, Colin M48 1:14.23 (25.88)
    4) Varozza, Mike J M47 1:36.45 (22.22)



    Sun Apr 26

    Event 35 Mixed 45+ 200 Yard Medley Relay

    3 TXLA 'A' 1:50.00 1:49.22
    1) Rasmussen, Anders M M51 25.99
    2) Jacobson, Kendal R W49 59.57 (33.58)
    3) Varozza, Mike J M47 1:22.63 (23.06)
    4) Ditzler, Kristy W50 1:49.22 (26.59)

    Event 37 Men 50-54 50 Yard Butterfly
    ================================================== ===

    1 Wood, Steve 54 YCFM 27.00 24.09
    2 Harvill, Tom 53 WAMS 24.89 24.18
    3 Golden, Larry 54 ARKM 26.40 24.35
    4 McCool, Chris 50 PALM 25.40 24.52
    5 Segal, William N 50 JAM 24.88 24.53
    6 Rasmussen, Anders M 51 TXLA 24.55 24.54
    7 Carpenter, Scott R 51 RAM 27.00 24.62


    Event 41 Men 50-54 50 Yard Backstroke

    1 Wood, Steve 54 YCFM 27.00 24.74
    2 Rasmussen, Anders M 51 TXLA 25.29 25.97
    3 Segal, William N 50 JAM 27.18 26.48


    Event 45 Men 50-54 200 Yard IM


    1 Sims, David E 52 IM 1:59.99 2:00.24
    26.31 57.32 (31.01)
    1:32.77 (35.45) 2:00.24 (27.47)

    2 Tuchler, Jim 50 IM 2:01.90 2:00.74
    26.74 57.49 (30.75)
    1:32.01 (34.52) 2:00.74 (28.73)

    3 Segarra, Rafael G 51 AQAX 2:09.20 2:02.97
    26.17 57.53 (31.36)
    1:33.95 (36.42) 2:02.97 (29.02)

    4 McCool, Chris 50 PALM 2:08.60 2:07.29
    26.57 59.35 (32.78)
    1:38.65 (39.30) 2:07.29 (28.64)

    5 Rasmussen, Anders M 51 TXLA 2:08.13
    27.88
    1:01.58 (33.70) terrible bk to bk turn was totally blinded & didn't see the flags
    1:38.00 (36.42)
    2:08.13 (30.13)

    6 Erwin, Jeff T 50 SAWS 2:15.88 2:08.45
    28.98 1:02.07 (33.09)
    1:39.73 (37.66) 2:08.45 (28.72)


    I had fun at nats but was disappointed with my times.
    A friend said you were in no mans land
    You didn't have speed and you didn't have endurance.
    I'm going to work on speed and strength for a while.
    Categories
    Uncategorized
  20. Sarasota Y Sharks Masters 5:30 AM Workout 04/29/2015

    by , April 28th, 2015 at 11:28 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    TAPER WORKOUT

    LCM
    WARM UP:
    4 X 200 3:45

    1 X 1000 Broken :15 @ each 250
    Choice, mix it up and include some kicking. No hard swimming here.

    10 X 50 1:20
    Choice. Swims 3-6-9 are fast. Swim #10 is easy

    SCY
    6 X 25
    odd: build to race finish
    even: blocks/sprint 20 yards
    1 X 75 easy

    $$$$$$ RACE PACE SWIMS(2) $$$$$$$
    1 X 200 broken 8:00
    Broken :10 @ reach 50

    1 X 100 broken :10 @ 50

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
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