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  1. Aug 11-12

    by , August 13th, 2013 at 10:52 AM (The FAF AFAP Digest)
    Sunday:

    Spin, 80 min
    RC ex, 10 min


    Monday: Swim/SCY @ Sewickley Masters

    Warm up:

    700 various
    8 x 25 kick @ :30
    4 x 50, UW 2/3 each length @ 1:15

    Main sets:

    5 x 100 free @ 1:30
    5 x 50 free @ :35 (hard for me even with fins!)
    masters minutes

    4 x 100 flutter kick w/board & fins @ 1:20 (cruised, held 1:08s)
    4 x 50 same @ :40
    masters minutes

    3 x 100 backstroke kick @ 1:15
    3 x 50 @ :45
    masters minutes

    2 x 100 backstroke kick @ 1:10 (1:00, 1:05, too fast on first one)
    2 x 50 same @ :50
    masters minutes

    3 x 100 EZ @ 1:45

    Total: 3500


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

    Another short rest day at Sewickley. Jimby is very proud of me for actually doing the sets. I must admit it feels very odd. I felt like I was coming down with another nasty summer cold Sunday night and felt pretty crappy in practice. Better today though.
    Categories
    Swim Workouts , Spinning
  2. Monday Aug 12 & Tuesday Aug 13, 2013

    by , August 13th, 2013 at 08:54 AM (Trying to Train Smarter, Not Just Harder)
    No ATAC practice in the mornings for another week - I think Monday was our last day going LCM, since the city only turns it LCM for the team, and high school season is starting. Swam with Jenna - Bill was there but he was doing his typical (boring) Monday morning swim of 3 x 1000 (yuk). She didn't get there until I'd done about 600 - we did the last 2400 together.

    MONDAY
    500 back/free
    500 pull no paddles
    3 x 200 breast/free
    2 x 300 pull w/paddles
    600 straight
    3 x 200 IM
    4 x 150
    6 x 100 alt kick & swim
    400 various EZ
    Total: 5000 LCM

    TUESDAY
    Solo after weights:
    1000 warmup (100 free, 25 back/25 breast; repeat)
    500 p no paddles
    5 x 100 p w/paddles on 1:20
    200 easy
    5 x 100 k on 1:45 desc 1-5 (last one 1:27!!)
    100 easy
    300 breast/free
    100 easy
    Total: 3200 SCY

    SCY feels so darn short!! Hopefully that is a good thing. . . .
    Entered the PCB meet - last I checked the total # of participants was up to 22 - woo hoo. If that's all there is, I might cut my 5 events down to two, as I won't have enough rest between events to do well, otherwise. Gonna make that weekend more of a hubby time weekend anyway <3 <3 <3
    Categories
    Uncategorized
  3. pool hotter than normal but still colder than the y pool

    by , August 13th, 2013 at 07:39 AM (Mixing it up this year)
    When I saw 82 on the board I knew it was going to be a warm swim day. Decided to work on my breaststroke some today. This year I may be swimming Y Nationals which means breast is back in my mix.

    500 free
    500 free kick w/zoomers
    4x25@1:00 front one arm front scull odds right arm evens left arm
    4x50@1:15 breast blow out drill (blow out all air before starting next stroke)
    4x50@1:15 accordian drill w/snorkle
    100 breast scull
    4x50@1:00 breast pull w/zoomers
    4x50@1:15 breast
    5x100@1:45 free w/paddles & bouy long and loose went 1:26, 1:26, 1:21, 1:22, 1:21
    300 free EZ

    Total 2800 yards
    Categories
    Swim Workouts
  4. Workout 08/12/13: evening

    by , August 12th, 2013 at 07:28 PM (Maple Syrup with a Side of Chlorine)
    My staycation has started, and I am spending 3 days at the college helping out some more. Today I worked on tiling and also helping frame out a wall. It is kinda cool that some of the skills I have learned through improvements around the house are being put to use with work at the college - neat to see how God is able to use me to help now.

    Preston had his first football practice today. At 6'5" and 245#, they are happy to have him on the line! Although he still goes to the Christian school, he is allowed to play for the high school, and he knows some of the guys from pee-wee so had a good first day. Now he is feeling it! We had a nice night yesterday laying down on a blanket, eating ice cream, and watching some of the metorites streak across the sky.

    I hoped in today for a good loosen up swim:

    - 200 Fr/200 Bk/200 IM drill
    - 4 x 50 burst and cruise
    - 4 x 50 kick down, skull back
    - 1 x Noah's Ark
    - 6 x 50 on :50 (1 ez, 4 quarter's strong, 1 ez)
    - 200 loosen and out
    (Solo/Rec/2000 yds/35 min)
    ----------------------------

    My right shoulder still is a little problematic, mostly with backstroke. I'm planning to work at the college through Wednesday, then taking it easy Thursday and Friday before heading to Lake Placid for the cable swim this weekend.
    Categories
    Swim Workouts
  5. 08.12.13 - Monday workout

    by , August 12th, 2013 at 02:15 PM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave, Sam and Charlie. Haven't blogged in a while. I have been swimming but with soccer season and heavier than normal workloads, I don't have time for much else lately. Thursday I did 5100 yds. At this point I can't remember much about what I did. After my workout, I donated platelets and didn't feel so great the rest of the day. That night, I left my phone (my alarm clock) in the car and slept in Friday morning. I did manage to get to the pool about 3:00 about the time thunderstorms rolled through. Since that didn't work out, I ended up helping out with field lining. I felt better Saturday morning and swam at the Nat w/ Dave and Gina. Here's what we did:

    SCY

    500 Warm up
    2 Rounds of:
    * 200 IM Kick w/ fins
    * 200 IM kick down/swim back w/ fins
    * 200 IM w/ fins

    6 x 100 - 1:30, Odds IM

    3 Rounds of: (fly, bk, br by round)
    * 200 Pull - 2:45 (made 2:12 on first... faded to 2:18s as I got tired)
    * 4 x 50 stroke - 1:00
    * 2 x 100 Free - 1:30
    200 Pull - 2:45 (made 2:18)
    8 x 50 Free - 1:00

    200 Cool down

    (4900 Total)

    After Saturday's workout, I headed off to line more fields and do some referee training. Got a little sun but it wasn't too bad since storms were blowing through creating shade and cooling us off. I kind of planned to make up Friday's workout on Sunday. But after 4 hours in the sun finishing off some field lining, I went home dehydrated and feeling pretty bad. Decided to just rest it off and recover some.

    Had a decent pull set this morning but that took everything out of me. Didn't feel too great after that.

    SCY

    650 Warm up

    8 x 125 - 1:50 Up/down bk kick (:10), 1st 25 fly
    50 Easy

    5 x 200 Pull - 2:20 (made 2:15s)
    100 Easy

    10 x 100 - 1:30; odds free, evens IM
    50 Easy

    20 x 50 - 1:00 (4 rounds of IM Order + kick)

    4 x 25 No breath - :40
    4 x 25 Kick - :40
    4 x 25 IM Order - :30
    4 x 25 Free - :25

    200 Cool down

    (5450 Total)
    Categories
    Swim Workouts
  6. Week 46 - Monday

    by , August 12th, 2013 at 10:35 AM (After a long rest)
    This week I am swimming with DAM so had to get up 30 minutes earlier than normal and suspect I will be really tired by the end of the week. I swam at SMU which is a 50m outdoor pool with aerators pumping water to try to cool the water(it was still warm, but much better than it could have been without them).

    Warm up
    300 swim
    200 kick
    100 drill
    100 easy
    12x50 swum kick, drill, swim, IM order on 1 min

    Main sets
    6x150 pull on 2.10
    6x100 swum as 2x(2x100 free on 1.25, 1x100 IM on 2min)
    500 swum 100 free, 100 back, 100 free, 100 breast, 100 free
    12x50 swum kick, drill, swim, IM order on 1 min
    10x100 pull on 1.30
    6x100 swum as 2x(2x100 free on 1.25, 1x100 IM on 2min)

    Warm down
    200 easy

    Total 5700 LCM

    Overall a good workout, but I was tired. I guess going back to LCM had an effect and also more distance than I have been doing recently. Oh and of course the 4am wake up call. I suspect by Wednesday I will be very tired.
    Categories
    Swim Workouts
  7. Had a great time in California playing. Swimming was ok

    by , August 12th, 2013 at 07:48 AM (Mixing it up this year)
    I had one really good swim at nationals and that was my 800 Free. It felt good and if I had done a 1500 instead it would have been much faster but as it turned out most of my times were average for me at this point in my swimming and I am ok with that.

    The important thing was I had a great time and yes I know playing takes alot out of you. 2 days at Disney shot my legs for the 200 back but oh well I had a blast!

    If anyone wants to know how to put together a great swimcation I can always give you some planning tips. Now back to workouts which today was just a mix of some easy and some sprint. Yes I said sprint work!

    Big focus today was paying attention to the entry of my right hand which Francine pointed out some issues with my stroke to correct so I focused on it today.

    500 free
    500 free kick w/zoomers
    8x25@:45 shooters w/zoomers
    8x25@:45 torque drill w/paddles
    2x200@3:30 free w/snorkle and paddles maintain a 6 beat kick held about 3 minutes on these
    8x25@:45 15m sprints then EZ
    500 free w/paddles long and loose with 6 beat kick
    5x100@2:00 free long and loose

    Total 3000 yards
    Categories
    Swim Workouts
  8. Thursday 8/8/13

    Thursday 8/8

    PM only SCY

    600 swim

    400 pull w/ buoy + paddles + snorkel N.S. 4:16 (2:10/2:06)
    6x50 @ :10 rest drill FR
    200 I.M. drill
    100 drill FR

    8x75 @ 1:10 add-on stroke (FR was AE, stroke was STRONG)
    4 FL (75 FR, 50 FR/25 FL, 25 FR/50 FL, 75 FL)
    4 BK (same as above)
    10x50 @ :05 rest trying to hold under :30 on all of them (had 2 29s, mostly 30s and 1 31)
    200 EZ

    300 pull w/ buoy + paddles + snorkel AE
    200 kick w/ board

    Total: 3400

    Back in Cincinnati for a friend's bachelor party so I stopped by the Blue Ash YMCA and swam with the masters team there (Blue Ash was my club team in high school). The practice was a little chaotic as written, and so I took a few liberties to "spice up" the distances. Unfortunately I will be busy the rest of the weekend so I won't be able to get another swim in until Monday.
    Categories
    Swim Workouts
  9. 2-mile time trial

    by , August 10th, 2013 at 07:24 PM (Alex's swim journal)
    We (Scotty and I) tried to do this time trial in the lake today, but were shut out by a junior triathlon that had the beach closed to lap swimmers until 1PM. So, we made the 10-minute drive back over to the Y. At least this time trial would have the benefit of walls and flip turns, but we were sad to leave such a beautiful setting (water was perfectly calm; and there wasn't a cloud in the sky this morning) for the indoor confines of our usual workout venue.

    After a hard week and yesterday's 4K workout I wasn't planning to have an exceptional time, but I did want to simulate a long continuous swim a week before the MOWS... try to find a rhythm and comfortable/hard pace I could maintain for about an hour. I finished the 3500 SCY in 56:18; it felt good (for some perspective, my postal 1-hour in 2012 was 3530 yards, so that two-mile time has come down almost 4:00 in the last 18 months).

    My average pace was between 8:02 and 8:03 per 500... which looks pretty even, but I probably swam my first couple of 500s in the 7:56-7:58 range. The next two 500s were right at 8:00, there was a fall off in pace to around 8:10/500 between yards 2,000 and 3,000; and my final 500 was right at 8:00 again. I knew I could swim a hard, but still comfortable mile in 28:00, but wasn't really sure if I could come back and swim that next mile at the same pace... guess I got my answer: I was at about 27:50 something when I hit the 1-mile mark and felt like I was just hitting my stride (sorry to mix running metaphors into the swimming commentary... old habits die hard). My second mile wouldn't have been slower than 28:30. This pace, 1:36-1:37/100, was my 1650 pace only last fall, so I'm super psyched... good confidence builder going into the 2.4-mile open water swim next week. And maybe with a little tapering this week, I'll have more energy than I was feeling like I had toward the end of this week. Time will tell.
    Categories
    Uncategorized
  10. Practice Interruptus

    by , August 10th, 2013 at 10:38 AM (One Stroke at a Time)
    Saturday August 10th

    300
    6 x 125 on 1:50 100 swim/25 kick
    14 x 25 on 30 2 drill/2 swim (IM order by 4)

    1400 yards

    Then the sky got dark and the rumbling started. One of the college swimmers was lifeguarding and her coach was swimming so we gave her a (good natured) hard time when she blew the whistle. However, before we even got off the deck there was close lightening and a tremendous thunder followed shortly thereafter by a torrential downpour. I felt pretty good so I was disappointed to not be able to swim more but there is always tomorrow.
    Categories
    Uncategorized
  11. Week 45 - Saturday

    by , August 10th, 2013 at 10:23 AM (After a long rest)
    I woke feeling good this morning. I am seeing light at the end of the tunnel with my wife's car. We played the game with the dealers and by getting three dealers, two from the same manufacturer and one with a comparable vehicle but different manufacturer and we got the price we were after. I hate the car industries sales methodology but it is what it is. I think I can get more off the vehicle but my wife snapped last night and I have been banned from haggling any more.

    Todays workout was fun.

    Warmup
    500 free with snorkel holding 1.20 pace
    400 free with snorkel holding 1.20 pace
    300 free with snorkel holding 1.20 pace
    200 free on 1.20 pace
    100 free on 1.20 pace
    10x50 on 40

    Main set
    15x50 with bungee cords tied to block on 1 min. I started with a bungee that looked like it was 5 feet long with no give but never made it to the other end and switched out for a normal bungee
    100 easy
    5x100 on 1.30 with fins best average

    Warm down
    200 easy breathing 3,5

    Total 3500scy

    The bungee cord work was good fun, but I could not believe the first cord that I was given. I don't know who would have been able to get to the end with it. My coach claims some of the senior boys can do it. I guess I need to get in the weight room again and work my kick and pull. After seeing the men's 800m at Nationals I realize how much hard work I have ahead of me over the next year. The 5x100s with fins were good fun and I built these by 25 and went 51,53,52,53,52.

    Next week I am swimming with DAM at SMU so should get some good yardage in. The following week I am in DC so will see if I can swim with Alexandria Masters who I have swum with previously and really enjoy swimming with.
    Categories
    Swim Workouts
  12. Thursday-Friday workouts

    by , August 10th, 2013 at 12:30 AM (Alex's swim journal)
    Yesterday was a recovery day... big time. I probably could have taken the day completely off from swimming (haven't done that in over a week), but I decided to put in some time in the lake... another cool day (air and water); I did 1500 just to loosen up.

    Today I was back at the Y because I wanted to get in a little up-tempo work before I start tapering for the 2.4-mile swim in Madison next Saturday. Here's what I did:

    WU (1000):
    400 EZ swim on 7:00 (alt. fr, pull by 100s)
    4 x 100 IM on 2:15 (desc. 1:45-1:37)
    4 x 50 fr on 1:00 (:42, :40, :40, :42--trying to feel my 1650 pace)
    Master's minute

    MS1 (1800):
    12 x 100 fr on 1:40 (reps 1-6 in 1:25-1:26; reps 7-12, 1:23-1:25)
    12 x 50 fr on :50 (:41-:43, mostly :42)
    2:00 rest

    MS2 (1200):
    8 x 50 in 400 IMO on 1:00 (:45, :47, :49, :49, :53, :56, :45, :45 = 6:29)
    8 x 100 IM on 2:00 (1:40-1:43)
    2:00 rest

    CD (400): EZ swim (100 pull, 100 bk pull, 100 bk, 100 fr)

    TOTAL: 4400 SCY/95 minutes

    Hope the weather holds out for another lake swim tomorrow; Scotty and I are planning to meet for a hard 2-miler. Temps were in the 80s today and the sun was out the whole day, so I'm sure the water will be a little warmer.
    Categories
    Uncategorized
  13. Friday, Aug 9

    by , August 9th, 2013 at 10:56 PM (The FAF AFAP Digest)
    Drylands:

    RC/scap ex, 15 min
    power wheel roll outs, 3 x 15
    power wheel pike ups 2 x 10
    goblet squats, 20 x 3 x 15
    hammers, 10 DBs x 3 x 30
    long arm crunches, 2 x 50


    Swim/SCY @ Sewickley Masters

    Warm up:

    650 various
    5 x (25 shooter + 25 EZ)
    8 x 50, build second 25 @ 1:00
    -- I did them free with fins, 12.5 UW each length @ 200ish pace

    Main Sets:

    1 x 25 AFAP + 75 EZ (was supposed to be 100 EZ swim)
    1 x 25 sprint (fly) @ 1:00
    1 x 100 EZ @ 2:00
    1 x 50 sprint (fly) @ 1:00
    1 x 100 EZ @ 2:00
    1 x 75 sprint (free) @ 2:00
    1 x 100 EZ @ 2:00
    1 x 100 sprint (backstroke kick, :55) @ 2:00
    1 x 100 EZ @ 4:00
    1 x 75 sprint (breast) @ 2:00
    1 x 100 EZ @ 2:00
    1 x 50 sprint (backstroke kick) @ 2:00
    1 x 100 EZ @ 2:00
    1 x 25 sprint (fly) @ 1:00
    1 x 100 EZ @ 2:00

    Jimby and I did a little recovery set after:
    10 x 50 DPS free @ 1:00
    50 DAB

    Total: 3050


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

    We crammed a lot of sprinting in in half an hour. I wouldn't say I was going AFAP on all of them, but going pretty hard. The :55 in 100 back kick is nothing to write home about. But I worry about hitting bottom (I have) and there are no backstroke flags, so top speed seems impossible. I don't think I'll be able to do AFAP backstroke or backstroke kick in any pool except Pitt. Pitt is closed for a couple weeks starting next week and Sewickley is closed for a week in August. So I may be forced to swim in "Lake Lebo."

    Checked nationals results and no one was near my 50 fly NR. Yippee!
  14. Friday, August 9, 2013 5:30-6:30pm

    by , August 9th, 2013 at 10:26 PM (Fast Food Makes for Fast Swimming!)
    I know I mentioned about going dry for the month of August for a little time off from the pool. Well, one, I got bored over the week, and two, I signed up for the 2 mile Open Water event at the IGLA Champs in Seattle on August 18th, so I need to keep my body in swimming shape. I'm not going to be swimming gung-ho like I was, but a few maintenance swims throughout the week should be sufficient. Plus I've had a few forumites eyeballing my GTD mileage to try to overtake me. Who cares, right?

    My solo swim at the YMCA for $6.00:

    Had a lane to myself...Friday the whole pool is open for adult lap swim for a while which is nice.

    800 Free stretchout, enjoying the walls every 13 strokes
    (800/800)

    2 x 400 Free Pull @ 5:30
    went 4:55 and then pushed the 2nd one a little and went 4:40
    (800/1600)

    8 x 50 Flutter Kick w/ board @ 1:00 (held about :52s)
    8 x 50 SDK on back w/ short fins @ :55 (goal was to maintain 6+ underwater kicks)
    (800/2400)

    100 EZ
    (2500)

    5 x 200 Free @ Desc. Interval
    started on 3:00, then 2:50, 2:40, 2:30, 2:20
    I cruised the first 3, holding 2:30s, pushed #4 to get a little more rest, then turned it on for the final one, coming in just under 2:20
    (1000/3500)

    200 EZ and out. That was good for an hour

    -------------------------
    3700 Yards


    ....and boy did the water feel warm, even though I'm sure it was its normal 83-84 degrees
  15. FRI Aug 9th, 2013 Nats Day 2

    by , August 9th, 2013 at 09:00 PM (Ande's Swimming Blog)
    Fri Aug 9th 2013 Nats Day 2

    Today I had the 50 Fly
    I was 27.34 at Pan Ams

    I was in heat 14 lane 4
    John Beattie in lane 5 on my right
    Paul Smith in lane 3 on my left

    Had a good start
    Felt strong
    Took my first breath past half way
    Then took another right under the flags

    Event 17 Men 50-54 50 LC Meter Butterfly
    ================================================== ==========
    WORLD: W 25.88 8/16/2008 PAUL CARTER, USA
    NATL: N 25.88 8/16/2008 PAUL CARTER
    Name Age Club Seed Finals
    ================================================== ==========
    1 Rasmussen, Anders M 50 TXLA 27.34 27.04

    2 Smith, Paul L 54 MMAC 28.50 27.33

    3 Beattie, John R 52 BLU 27.62 27.80
    4 Golden, Larry 53 ARKM 28.80 28.20
    5 Kelca, Brian E 53 LAPS 28.90 28.84
    6 Keating, Kevin 50 SRM 28.80 29.44

    I'll take it, I'm pleased with it
    Got the 4IM tomorrow & a 50 Fr on the relay
    Then 50 bk on Sunday
  16. Week 45 - Friday

    by , August 9th, 2013 at 08:01 PM (After a long rest)
    My wife is looking for a replacement for her 2003 SUV and we met a couple who showed interest via Craigslist. We met north of where I work at an Ikea and they were late arriving and after driving it they tried bartering on price. We could never agree on a price(my price), so we walked away. The crappy part was I was wound up and late to bed and when the alarm went off this morning I was tired. I had my usual malaise in the warmup but felt better when I got through the warmup. Today was mix of distances and intensities.

    Warmup
    400 free with snorkel
    6x50 catchup on 45

    Main set
    3x500 pull with paddles on 5.30
    100 easy
    8x50 sharing drill on 1min
    2x(4x25 kick on 30, 4x50 on 35)
    100 easy
    4x100 breathing 3,5 by 25 on 1.15
    2x200 on 5min from the block

    Warm down
    200 easy

    total 4200scy

    The 500s were painful but I held 5.10s on all 3 of these. The kick and 50 set I went 17s on the kicks and 29-30 on the 50s, the 4x100 I swam easy getting about 10 seconds rest. The quick 200s I really worked the 3rd 50 and went 1.57 and 1.58, which I was really happy with. Both these times were quicker than I went at a meet in January.
    Categories
    Swim Workouts
  17. 8|9|13 LCM and SCM

    LCM

    100 warmup with fins and paddles

    2 x 50 fr on fully rested interval, pushed
    • 0:35 taking 35 strokes breathing 3x
    • 0:33 taking 35 strokes breathing 2x


    SCM

    Stopped by SCM pool on way home, did 30 each 25's on 1:00
    • drills and back



    I was very happy to swim a moderately paced 50 sprint in 33 taking 2 breaths.
    Categories
    Uncategorized
  18. Return to Lunch Bunch

    by , August 9th, 2013 at 04:06 PM (One Stroke at a Time)
    Thursday August 8
    SCY
    400
    12 minutes of 100 IM kick alternating with 100 pull (700 yards)
    6 x 200 25 free/25 back/25 breast/50 free/25 breast/25 back/25 free interval started at 3:10 and 5 seconds was added each repeat so #6 was on 3:35
    4 x (4 x 25 on 30 then 100 on 1:40) Rounds 1 and 4 pull, Round 2 back on the 25s and round 3 was breast on the 25s

    3100 yards

    Friday August 9
    200
    4 x 4 x 50 Rounds 1 and 3 25 kick IM order/25 free on 1:05, round #2 25 drill IM order/25 free on 55 and round 4 25 swim IM order/25 free on 55
    16 x 100 as
    4 x 100 1:20
    3 x 100 1:30
    100 IM 1:50
    2 x 100 1:40
    2 x 100 IM 1:40
    100 1:50
    3 x 100 IM 1:30

    100 easy
    2700 yards

    After not going to lunch bunch for awhile, I made 2 in a row. Both work-outs were IM based. My fly is a little limited at present but I made due with some one arm fly intermixed with actual fly. On Thursday, I swam more than I had in over a month so had a great's night sleep (9+ hours!). I wasn't planning on going today but my morning clinic finished a little early so I scooted over to the pool. I was very happy to finish and make the 16 100s today as I had my doubts after the first four. I'll try to go tomorrow am for four days in a row.

    I am excited for the weekend. My sister is visiting from France and my kids and husband are leaving town tomorrow so I'm planning a sis weekend of shopping (my sister has a list of things to bring back and it happens to be tax free shopping this weekend), movies (any suggestions?) and food.

    Good Luck to all at Nationals!
    Categories
    Uncategorized
  19. Thu Aug 8, 2014 Nats Day 1

    by , August 9th, 2013 at 12:39 AM (Ande's Swimming Blog)
    Thu Aug 8, 2014 Nats Day 1


    Event 5 Men 50-54 200 IM LC Meter

    1 Phelan, Darren D 50 STAN 2:21.87 2:19.45
    29.60
    1:05.80 (36.20)
    1:47.28 (41.48)
    2:19.45 (32.17)

    2 Baker, Dennis G 52 OREG 2:19.67 2:21.77
    30.01
    1:06.93 (36.92)
    1:49.73 (42.80)
    2:21.77 (32.04)

    3 Rasmussen, Anders M 50 TXLA 2:22.45 2:22.41
    30.45
    1:08.83 (38.38)
    1:50.84 (42.01)
    2:22.41 (31.57)
    At pan Ams
    I split 40.4 on BR & 32.?? FR
    This time i was too conservative on
    Bk & BR,
    Didn't have a good bk to BR turn
    Nice FR split


    100 bk

    Event 7 Men 50-54 100 LC Meter Backstroke

    1 Jennings, Bryan V 50 LVM 1:04.65 1:03.92
    31.04
    1:03.92 (32.88)

    2 Rasmussen, Anders M 50 TXLA 1:05.49
    1:04.58
    31.29
    1:04.58 (33.29)
    Ok splits
    I kept hitting the lane line
    Near the turn
    then around half way back
    Hard to swim outdoors
    The 2nd length seemed way longer &
    I started looking for the wall way too soon


    Event 11 Men 200-239 200 LC Meter Medley Relay
    WORLD: W 1:50.83 8/8/2006 COLORADO -USA
    S WOOD,
    J GROSELLE,
    T HEDRICK,
    R ABRAHAMS

    1 TXLA 'A' 1:55.00 1:53.37
    1) Rasmussen, Anders M M50
    2) Guthrie, David M M53
    3) Sauer, Jim M56
    4) Huggins, Dale R M41
    29.83
    59.67 (29.84)
    1:27.66 (27.99)
    1:53.37 (25.71)

    I'm happy that our relay won,
    I had a good start, SDK & breakout

    My split was OK, despite the fact that
    I hit the lane line with my right hand
    Several times, maybe 4, 5, or 6 in the 50
    A couple times my hand didn't even go in the water to take a pull (I didn't yank on it but boy was I tempted), then I Had a long-glide-kick-in touch which made it hard for David to judge, plus the touch pads aren't as wide as the lanes & think I touched between the pad & the wall, so the clock might not have stopped till my back hit it. This all stems from the issue of
    training indoors,
    racing this meet outdoors, & being very near sighted

    To swim straight & away from the rope, I need to sight my outdoor races differently. Think i need to Hold my head higher & fixate on a point behind my lane. Clear blue sky ain't got no lines

    I was 29.5 at pan Ams in June then did a sprint strength program from around July 10th to now & got much stronger, so I hoped & expected to better that 29.5 :05.50 1:59.43
  20. 8|8|13

    Counting down to Aug 17 LCM meet. I plan to use the drive-by format and leave the same day.

    Events:
    50 fr
    50 bk
    50 fr/100 split request (if authorized)

    Aquatic workouts have been condensed to starts, streamlining, drills, warmups, moderate sprinting and kicking. I still implement AFAP efforts every other day or so, but < 10 seconds worth. Actually seems like I've been doing that for a month already. I am probably one of very few masters swimmers undertrain in quantity leading to the taper.

    Swam a little yesterday and today. Been lifting often and heavy (3 - 4 reps of squats with 1.8 x body weight), but very few sets. I will probably lay off the weights now and start overeating. I pray work will be easy next week but it likely won't. I'll try to govern the effort as much as I can.

    On a different note, I am very excited my wife is officially named ABCT teacher of the year: Thanks for helping!

    http://www.postandcourier.com/articl...er-of-the-year

    Updated August 8th, 2013 at 09:56 PM by __steve__

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