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  1. Sarasota Y Sharks Masters 5:30 AM Workout 04/30/2015

    by , April 29th, 2015 at 01:24 PM (Sarasota Y Sharks Masters GOLD 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
  2. Week 135 - Tuesday

    by , April 28th, 2015 at 11:17 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
  3. 2015 SCY Nats San Antonio

    by , April 28th, 2015 at 01:31 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
  4. Sarasota Y Sharks Masters 5:30 AM Workout 04/29/2015

    by , April 28th, 2015 at 12:28 PM (Sarasota Y Sharks Masters GOLD 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
  5. A quick easy set today

    by , April 28th, 2015 at 08:26 AM (Mixing it up this year)
    Nothing hard just feel the water.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/paddles & bouy went 1:27, 1:25, 1:24, 1:22, 1:22
    200 back easy
    5x100@2:00 free w/snorkel kick to first red line then swim w/6 beat kick
    300 free kick w/zoomers

    Total 2500 yards
    Categories
    Swim Workouts
  6. USMS Spring Nationals - Day 3

    by , April 27th, 2015 at 08:35 PM (After a long rest)
    We had our nationals team dinner on Saturday night at Brio Tuscan Grill which was near the pool and our team hotel. The restaurant had a large party room and we filled the room. The food was terrific however the speed of service was terrible, the air temperature could only be described as Antarctic and trying to pay was almost impossible taking over an hour. Despite these difficulties it was great fun hanging out with all my team mates.

    I managed to get an extra hour of sleep on Saturday night since my first event was not until after the women's 500 free and the 30 minute break. At dinner on Saturday one of my team mates asked if I would count for her which meant I missed out on a little extra sleep but I am so glad I said yes. She proceeded to swim a great 500 and ended up 8th which was really great fun to watch and see her reaction when she was done. Well worth missing out on the sleep. Sunday was my short day swimming the mixed medley relay, 50 back and 100 free. I was the lead off on the medley relay and went 25.9 which was a good time and beat my time on the men's medley relay by .4. Next up was the 50 back. I felt good going in and thought I could go 25.5. I had a terrible start and ended up coming up last but made up some ground before the turn and caught up and almost beat 2nd and 3rd(mike Ross went 23.7 for the win with his incredible underwaters). I went 28.8 which again I was happy with but know I could have gone much faster with a better start. I was very tired before my last event, the 100 free but I was determined to give it everything I had which I did going 49.02.

    Overall i REALLY enjoyed the meet. Honestly two to three weeks ago I did not think I was going to make the meet let alone win medals at the meet. The highlight of my meet was the free relay. I so wanted to win the 200 free and be in a stroke for stroke race with Patrick and Steve on the 500 but alas these were not meant to be this go around. It was great swimming with all my friends and especially our extended team mates from Pittsburgh.

    Today was was back to work with a bang and I am off to New Orleans with work tomorrow for the rest of the week.

    For or those who have been following the traumas of the Carrolls the past few months, my family could not come down to Nationals due to sickness. Also my sons recovery from his double concussion is still ongoing. On Friday we heard some news from the specialist he is seeing and they said they are still concerned about his balance and cognitive recovery and we are afraid there could be some permanent damage; he is still getting severe headaches. Today he went for another MRI and we are hoping to hear some good news based on seeing some positive changes since his last MRI shortly after the second concussion. I will be glad when we can put all this stuff behind us and focus on just normal everyday issues.

    Updated April 28th, 2015 at 10:59 PM by StewartACarroll

    Categories
    Masters Swim Meets / Events
  7. 4|27|15 LCM

    768 free in 12.8 wide area using fins and snorkel
    • practice turn form, streamlined UW's, and proper breakout stroke

    10 x 25.6 free on 1:00, from push, hypoxic
    • 17, 16, 16, 16, 15, 15, 15, 15, 15, 15
    • work the turns

    4 x ~32m UW dolphin kicks / ~ 18m easy at surface on 2:00 with fins of course

    2 x 50 kick on 1:10 flutter / frog


    Drylands:
    Unmotivated and sleepy, just did a mild workout targeting torso, arms and 3 sets of 11 dips

    Updated April 27th, 2015 at 10:08 PM by __steve__

    Categories
    Uncategorized
  8. Monday, April 27

    by , April 27th, 2015 at 03:47 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ LA Fitness

    Warm up:

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

    Main sets:

    2 x 25 burst SDK + cruise
    50 EZ
    -- I stopped doing these. The pool is just too shallow.

    5 x (25 AFAP various + 75 EZ) w/fins @ 2:30

    long kick set:
    5 rounds:
    5 x 50 kick @ 1:00
    1 x 50 EZ @ 1:30

    R 1, 3, 5 = flutter kick w/board
    R 2, 4 = backstroke kick, no SDK

    100 EZ

    10 x 25 breast @ 100 pace
    200 EZ

    Total: 3800


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

    I had planned to go to Sewickly with Pitt closed. But I was stuck forever in a different detour, and just headed back to LA Fitness. I decided to do a long kick set (1500) given the pool. I hadn't done a set like that without fins for ages; I usually find flutter kick to be too tedious. I got some cramps in the backstroke kicks (but oddly not the flutter kicks). I'm probably dehydrated again from antihistamines. I took a double dose last night to calm down the hives. I think the hives were likely from handling plants/pollen bc they calmed down after I took a shower.
    Categories
    Swim Workouts
  9. Four 200s and a 50

    by , April 27th, 2015 at 12:08 PM (One Stroke at a Time)
    I swam at Nationals over the weekend. I had never been to the pool before and thought it was great--Plenty of warm-up/wardown lanes, a cool place to sit inside, Olympians to watch and lots of fun. I stayed with my friend Susan who swam awesome. She owns the Texas Swim Shop (for 27 years). She knows everyone so it is always fun to hang out with her.

    Sometimes I sit down after a trip and think I can't believe I made it through last week and today is definitely one of those days. It started on April 17th-- I swam at lunch and then headed to the airport for a one day conference in Florida. I flew back on Saturday night then woke up early on Sunday morning to drive my oldest to Texas A and M for a club meet. Monday I worked and then had a CT scan in the evening (short swim in the morning). Tuesday short swim in the morning, a doctors appointment and then started chemo. Wednesday I worked (with my chemo running) and Thursday I finished chemo (short swim in the evening). Friday, I worked for few hours in the morning, swam a little at lunch and then headed to San Antonio. I hope to make it to the pool before our team's mixed free relay but arrived about 15 minutes late. A bunch of us went to dinner from the pool so I was glad that I went to pool instead of directly to the hotel. Then Friday night happened. It's a funny thing about chemo, I usually have a bad day every cycle but it's completely unpredicatable as to when. I woke up about 1 am and felt very sick. I spent about 90 minutes in the bathroom searching for the cool place on the tiles with my cheek (admit it, we've all been there). I decided I would try to go back to bed and then just drive home in the morning. Well, a huge storm blew through, we lost power and overslept. When I woke up, I felt better. We went to the Egg and I for breakfast since there was no breakfast at the hotel and then headed to the pool.

    On Saturday, I swam the 200 back for only the second time ever as a master's swimmer. I placed 8th and swam a master's best. I then discovered that the 200 fly is no joke when you haven't been swimming very much. I felt great at the 100 and thought I went out to slow but at the 175 I definitely thought I had actually gone out too fast. I managed to get 6th and swam 0.01 faster than last year (out 3 secs faster than last year) so I'll take it.

    We went to dinner at a place called "The Cove" which was a burger joint attached to a laundromat. It was really fun and I got a chance to talk to some of the people who swim in the faster lanes than me at practice or swim in the mornings.

    Sunday, I started with a mixed medley relay that was 3 breaststrokers and a freestyler. We were fourth. I swam fly. I swam after David Guthrie and was standing on the blocks just amazed at how fast, strong and smooth his stroke is (My start probably suffered a bit from my gawking).

    I don't sprint a lot so my arms were really sore within about an hour of the relay. Next up I swam the 200 breast. I was 9th and felt like I was nearing the end-- and for the 4th 200 it was the IM. I was 7th. I raced well and held someone off on the free.

    Then we had a nice surprise. Our team was 5th (2 points out of fourth). So Susan and I collected our banner and then I headed home. Today, I rest (after work of course!)

    Updated April 27th, 2015 at 12:20 PM by MaryR

    Categories
    Uncategorized
  10. Much better distance swim today

    by , April 27th, 2015 at 08:28 AM (Mixing it up this year)
    Did my 1 hour swim. I was late so warm down was short. Felt strong and did much better than my previous 2 mondays. 3925 yards averaging 1:31 per 100.

    Total 4100 yards with the warm down.
    Categories
    Swim Workouts
  11. Fri-Sun, April 24-26

    by , April 26th, 2015 at 08:21 PM (The FAF AFAP Digest)

    Friday: Swim/SCY/Solo @ LA Fitness

    Huge relief! Mr. Fort's tests this week were negative for cancer. Now he just has to see a hematologist about his abnormal white blood cell count. Apparently, marathon training can drastically change your blood work.

    I just went to LA Fitness for an aerobic swim later.

    600 various
    100 scull
    10 x 50 free w/paddles @ :50
    50 EZ
    15 x 100 flutter kick w/fins @ 1:30
    -- held 1:05-8, got faster as I went
    -- didn't do dolphin kick bc that was bothering my lower back
    100 EZ
    10 x 50 @ 1:00
    odds = stroke
    evens = kick
    100 EZ

    Total: 3450


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


    Sunday Drylands:

    -- I wanted to get to the gym on Sat, but was stuck at the house as Lil Fort (who's now taller than me, so the Lil descriptor may be way off) had friends over most of the afternoon and night. I did some landscaping today, which is a workout in and of itself. But I'm being very careful this year, as I suspect all the landscaping I did last year contributed to or caused the RC tear.

    rehab ex
    supine flutter kicks on bosu, 3 x 100
    planks
    straight arm dips, 75 x 3 x 25
    face pulls, 60 x 3 x 215
    rear delt flys, 65 x 4 x 12
    leg press, 180 x 4 x 15
    cable rotations, 25 x 2 x 15 each side
    hip abductors, 110 x 4 x 8
    overhead squats, 45 x 2 x 8
    yoga ball pull ins, 3 x 10
    kneeling ab crunches, 120 x 2 x 25



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

    I'm a little sad I missed out on all the fun at nationals, but it was for a good cause. I tried to watch as much of the livestream as I could and caught many of my friends' and teammates' races. Congratulations on all the fast racing!!!

    Unfortunately, as I sit here I appear to be suffering another allergic reaction. I have hives on my arms, legs, back and belly. I had thought that maybe I had a red dye allergy last time. But today I haven't eaten anything at all unusual. My seasonal allergies have really whomped me. Maybe it could be related to that? This is really damn annoying. I am really hoping that I don't have to head off to the ER again for more shots ...

    Updated April 26th, 2015 at 08:31 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  12. USMS Spring Nationals - Day 2

    by , April 26th, 2015 at 12:27 AM (After a long rest)
    I had a good night of sleep despite storms that came through last night, however when I woke up to my iPhone alarm I quickly realized the whole hotel was in complete darkness. I also found out that shaving with the light from my iPhone in the sink with cold water is not my best sport!

    One of my team mates drove me to chick fil a to grab some food and then we headed to the pool. I was a little sore this morning but felt good after a slightly longer than normal meet warm up(1500). I waited around about 30 minutes due to the delay in starting the meet and then put on my meet suit. I then got back in and swam about 400 with a couple of 50s at 500 pace before I went over to the pool for the 500. I felt nice and relaxed. Like yesterday's 200 we had a false start which added to the anticipation. I had a good start and felt good on the first 50 but as the field started to pickup pace I soon realized I was struggling to hit my groove. I tried relaxing and focusing on long strokes and at half way I was a long way back but seemed to hit a groove and at 300 was able to pick up the pace. I came back strong on the last 200 and finished 5th at 4:56 which was definitely not the time I was hoping for and honestly thought I would be racing against pwb and sunruh. Alas it was not meant to be. I negative split the race and seemed to hit my groove over the last 200 but like yesterday's 200 I just did not feel my normal self.

    Unlike previous meets i am just glad to be hear and I did not beat myself up and put it behind me. I had a nice break between the 500 and 200 back and did a nice long loose easy swim. I somehow felt like a different guy after the 500 and felt good and confident going up for my 200 back. The start time for the 200 back was about noon and the sun was right overhead. On the start I finally did not go deep but also did not go as far underwater. As I came up I was blinded by the sun and decided to move over to one side of the lane so I could at least use the lane line as a sighting guide. Off the first turn I was glad I did move close to the lane because the second length the sun seemed even worse. I swam close enough to the lane line the whole way so could feel it but not so close that I hit it or anything. My splits were great going 28 high, 30.x, 30.x, 30.x and ending up with 2:00.13 which is a masters best for me and I took second behind Michael Ross who just ate up everyone with his monster underwaters on the first 100.

    Last up for me today was the men's 200 free relay. I had a gap between the back and the relay which allowed me to grab some food and watch my team mates who all did awesome. We had a lot of swimmers in every event and I got some great photos for our team website. As the relays approached I did yet another warmup and felt pretty good. As our team assembled I went to put on my goggles and noticed that the clip on the back of the speedo vanquishers had snapped and had to do a quick knot to avoid any mishap. Luckily it was the clip and not the side which would have meant completely broken goggles with no time to get a replacement pair since my stuff was over in the indoor pool. It was crowded behind the blocks which made staying relaxed and loose difficult but we managed it. I was on lead off since the other guys had either swum the individual 50(Scott Heber and Mark Cox) or had led off a mixed relay yesterday(Scott Carpenter). Off the start my hands came apart but I quickly pulled them back together and did not loose too much. I no breathed the first 25 turned and double dolphin kicked and broke out well, however my right hand hit a wave and my first stroke was very short and deep. I still felt good and ended up coming in at 22.36 which is another masters best. I am pretty sure with a few minor changes I can go under 22 from a flat start 50 but I will leave that for another day. Scott a Carpenter was 2nd and went 22.4, Mark Cox 3rd with a very fast 21.9 and Scott Heber closed with an incredible 21.4. We had good take overs but Scott Heber's start in particular was unbelievably quick. We missed the National record by .4. Between Scott Carpenter almost missing the wall on his turn and my couple of mistakes I really think we could have been under the record. We won by some distance against a very fast Rice team. This was SO MUCH FUN! In fact all four of us were not even back to the indoor pool before we started talking about other meets to go for the record again.

    Tomorrow I get to sleep in and I close the meet with a mixed medley relay, the 100 free and the 50 back. Should be more fun tomorrow.
  13. Meet: 04/25/15: Monumental Masters Mini Meet

    by , April 25th, 2015 at 03:54 PM (Maple Syrup with a Side of Chlorine)
    The culmination of many months of planning and anticipation was realized this morning with the start of our 4th annual mini meet here at my hometown pool. Overall attendance was down from previous years, but we ended up with more than 25 swimmers and a lot of fun! There are always great stories from any Masters meet, as evidenced at our meet as some folks came out to their first competition, others met with friends and family for an annual splash, and we even welcomed an English Channel swimmer with her new start-up team!

    As meet director (and brainchild of the meet), there are certain stresses that I have in addition to actually swimming. We had our main official (and the woman with the most knowledge of running the computer/timing system) back out a few weeks ago due to family vacation, so many others needed to step into new positions in order to make the meet come together. I confirmed that the facility would be opened early so that we could setup in time for 9am warmups, and our lifeguard was there when requested. Some mild headaches as the printer ink cartridges were dried up, and after not being able to use the facility's equipment my wife and son hurried home to get our wireless printer, which worked! So a minor delay in the start of the meet, but we were able to get the relays off and then I filled in some space with my list of "thank you"s and info on our community, so everyone was very understanding and patient.

    I try to keep the meet in line with our USMS hashtag #FunnestSport by offering some great prizes and fun events. I bought some USMS silicone caps with my discount earlier in the year, the age group coach donated some maple syrup that she made this spring, and I was able to secure (yet again) some Stroopwafels from our local Dutch bakery, Bakkerij Krijnen. These all went out to our first registrant, farthest traveled (our buddy Lisa from NJ), first time entrant, and the winners of our Sprint challenges.

    I again had the privilege in roping my one of my brothers, my sister and her partner, and my daughter into swimming so that we had an All-Leake medley and free relay, as well as a morning to catch up and get some exercise together in a pool that we spent most of our childhood in. It was great catching up and seeing how their swimming abilities have not diminished even thought this is the only time of the year that they get wet! Lena and the boys were our cheerleaders.

    Our local team was well represented with Greg, Kevin, Ashley, and Amanda (with Melissa and Rachel helping out as timers). Greg made his famous Magic Bars for the concession stand and had some great swims as well, even after helping me get things set up in the morning - nice job, Greg!

    Due to the delayed meet start I scratched the 200 IM to help move things along. I did the 500 fly (7:04, I think, slower than a couple of years ago), and was surprised that Bethany did fly as well! My only other event was the 100 fly (1:02) but was wiped out and could not get the SDK's going. We also had a blast doing the Medley and Free Relays together.

    All in all, another great event for Masters swimming! Looking forward to next years addition!

    Things to remember for next year:
    check printer cartridges, batteries before meet
    order more latex caps from national office
  14. USMS Spring Nationals - Day1

    by , April 24th, 2015 at 11:22 PM (After a long rest)
    I came down on Wednesday night with one of my team mates who was swimming the 1000. I did a meet warmup with my buddy in the competition pool which as others have commented is awesome. I then counted for my friend who swam great and placed 8th; this was his first ever masters medal so it was an awesome achievement for him.

    Today(second day of nationals) was my first day of competition and I had the 200 free, 100 back and the men's 45+ medley relay. We had quite a team turn out today with swimmers in every event. I met up with Water Rat, and pwb and sunruh. It's always great catching up with everyone. First up was the 200 free. I ended up 2nd which was great, but I had hoped to win. I was in the race until the final 50 and my splits were good but just did not have another gear like I have had in the recent past. My time of 1:48.2 was ok but I have swum faster and know I could have swum faster. I am not making any excuses and on the day Mr Unruh won fair and square. Next up I had the 100 back and ironically I was so focused on the 200 free and then watching team mates that I realized as I stood behind the block that I had not done any back starts or turns. I was very deep off the start and came up and took my first stroke still submerged. I have done this before and I need to work on not going so deep. That said I worked hard on my under waters off the turns and came away with the win going 55.62. When I finished I looked up and thought I saw 56 but once my goggles cleared I saw my time and was very happy. I know my physical fitness is good but was shocked at my splits going out in 27 and back in 28. I know my fitness is good but was thrilled with the consistent splits. Last up was the medley relay with me leading off back, Scott Heber(breast), Scott Carpenter(fly) and Mark Cox(free). I again went deep on the start and again came to almost a complete stop as I broke the surface. Despite this I worked it hard and ended up with a 26.2. Scott, Scott and Mark swam awesome and we won the 45+ age group. Like Worlds I really enjoyed the relays and had a lot of fun with the guys.

    Tomorrow I have the 500 free, 200 back and the free relay. Tomorrow is another day and again I will take everything in my stride.
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    Swim Workouts
  15. 4|24|15 LCM

    500 warmup of drills
    about 300 of video corrective stuff for breakout bad habits
    2 x 50 fr on 1:00, fins 0:30 each
    8 x 50 fr on 1:00, fins, fast UW and 4 strokes, the rest ez
    20 tripod DFS starts
    500 drill, fins
    10 x 25.6 fr on 1:00, hypoxic
    20 x 12.8 SDK on sides
    100 flutter kick
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  16. Workout 04/24/15: noon

    by , April 24th, 2015 at 03:22 PM (Maple Syrup with a Side of Chlorine)
    Quick swim this morning to stretch out a bit ...

    200 free/200 back/200 IM drill
    4 x 50 kick into 50 drill
    4 x 25 burst and cruise into 25 ez
    25 sprint into 175 loosen
    (Solo/Rec/1400 yds/30 min)
    --------------------------------

    Our meet is up to 26 entries as of this afternoon, and I anticipate a handful of same-day folks to get over the 30 mark. Workers from the Marauders are in place and the facility is all set to open early so that we can be ready for warmups right at 9am. If you are in southern Vermont and want to compete, stop on by!
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    Swim Workouts
  17. This was a really tough one today

    by , April 24th, 2015 at 08:28 AM (Mixing it up this year)
    We swam the entire workout on a 1:40 per 100 interval, which for me is challenging. Especially for warmup. The entire workout was with paddles and bouy, my favorite toys!

    8x100@1:40 free
    8x50@:50 free
    8x25@:25 free
    1 min rest

    100@1:40 free
    150@2:30 free
    200@3:20 free
    50 free drill
    1 min rest

    100@1:40 free
    150@2:30 free
    200@3:20 free
    50 free drill
    1 min rest

    200@3:20 free
    150@2:30 free
    100@1:40 free
    50 free drill
    1 min rest

    200@3:20 free
    150@2:30 free
    100@1:40 free
    50 free drill

    100 free EZ

    Total 3500 meters
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    Swim Workouts
  18. Nationals

    by , April 23rd, 2015 at 11:42 AM (One Stroke at a Time)
    I haven't blogged in a long time but got a little motivation today to do so. I had a rough winter and early spring so wasn't that encouraged to share. The winter was hard on my hands and feet due to the ongoing hand foot syndrome that I was getting from the Xeloda. I was extremely sensitve to cold and since we swim outside it was tough. I have access to an indoor pool but was not motivated to swim by myself when I was not feeling well. As a results I only swam ten times between February 1st and March 22nd (I still keep my Flog up) and most of these were partial. At that time my medicines were changed around to help my hands and feet and also because there had been some increase in the disease (which a CT last Monday shows is on the decline again with this change). This has helped but involves a 50 hour infusion every other week (so no water access during that time-- not even to shower). I did manage to swim at Zones on Easter week-end after about a week of solid swimming (I did 4 full work-outs and 3 lighter ones). I decided to go outside of my comfort "zone" and swam all 50s and 100s with the exception of the 400 IM. My 400 IM was actually a little more than a second faster than last year at zones. I figure I have a lttile less cancer in my body this year than last year but a little more chemo agents so it must have somehow balanced out. After that, I was able to swim for about 2.5 more weeks. Nationals is close so am taking the plunge. For the record, I am swimming just Saturday and Sunday doing the 3 stroke 200s and the 200 IM along with a relay. It's been a long time since I did a backstroke start but I watched the recent Swimswam video of one a few times and will give it a go. I'm not sure how it will go but it will go. Well, I am about to go get "unhooked" so will try to get in a short swim today and tomorrow mid-day before heading out.
    Good luck to everyone swimming.
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  19. I thought this as supposed to be an easy day

    by , April 23rd, 2015 at 08:31 AM (Mixing it up this year)
    With tomorrow being long course with the fast crew I was trying to make this an easy practice. Oh well..

    500 free
    500 free kick w/zoomers moderate
    10x100@1:45 free w/paddles & bouy went 1:29, 1:29, 1:27, 1:26, 1:26, 1:24, 1:23, 1:21, 1:21, 1:22
    500 free kick w/zoomers moderate
    300 free w/snorkle maintain 6 beat kick
    200 free EASY

    Total 3000 yards
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    Swim Workouts
  20. Wed., April 22

    by , April 22nd, 2015 at 04:42 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warmup:

    500 various
    100 scull
    10 x 25 shooters w/MF
    100 EZ

    Main Sets:

    10 x 25 burst SDK + cruise
    100 EZ

    2 x (25 AFAP + 75 EZ)
    50 EZ
    -- didn't feel like doing any more AFAP work

    5 rounds w/fins
    1 x 50 fly-back @ 100 pace (26s, 27 on last round) @ 1:00
    1 x 50 breast-free @ 100 pace (29s) @ 1:00
    4 x 25 flutter kick @ 100 pace @ :30
    1 x 100 EZ @ 3:00

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

    Total: 3400


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

    My burst SDKs felt a bit discombobulated today. But I realized I hadn't done them in 10 days. The main set looks easy, but wasn't with 1000 yards of race pace work. I am not jealous of everyone resting for nationals. Resting is not for sissies and apparently is difficult for masters swimmers.

    Updated April 23rd, 2015 at 11:42 AM by The Fortress

    Categories
    Swim Workouts