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  1. Sunday, 07/08 LCM

    by , July 8th, 2012 at 07:38 PM (Chowmi's Blog)
    Today I went to the Sunday SMU LCM 9am workout and braced myself for a July Swim for Distance Workout. It wasn't too bad since there were only a few people in the lane and I had lots of clear space to do dives.

    500 warmup
    ==>no, 200 was enough.
    and an inside joke for chowsh, "not enough! not enough!"

    12 x 50 on 1:00
    kick/drill/swim

    ok, so here is my huge pet peeve, not swimming with most of these folks at Baylor noons. anyone not using a kickboard was essentially doing 1 arm drills on the kick, and swimming on the drill. to top that off, the guy next to me was leaving 2 seconds early. not a shade or 1 second early, like 2 seconds as in his wind up started nearly at 4 seconds till. it drove me CRAZY!!!

    Main set:

    2 times through:
    400
    3 x 100's
    6 x 50's
    ============>no. absolutely not. skip conditioning and go straight to speed work. for the rest of the year.

    Set 1:
    My main emphasis was during the 400's
    4 x dives + 12.5's to 25's
    2 x 100's fly drill
    6 x 50 easy

    Set 2:
    2 x fast 50's from a dive.
    Coach said I did 31's but I thought it was slower. Boy was that hard!!! I am totally out of LCM shape.

    2 x 100 fly drill
    4 x 50 fly drill

    The End
    +++++++++++++++++++++++++++++++++++++

    Ok, that was totally better than doing 2 x 400's. I really got a better feel for my dives from the SMU blocks, which have more of a universal slope than the relatively flat Baylor blocks.

    I swam on Friday, and did mix 25's and some with my monofin, and the main set was 6 dives with plenty of rest. The last one I did as a full 50 and went 30 flat, quite possibly a 29 as I was in mid air said to myself, "crap, I left late." but, i didn't see a 29, so i don't count as it such.

    +++++++++++++++++++++++++++++
    I was extremely tired from Friday to now. For the very FIRST time, I actually stopped the P90X tape midway on Saturday. I have NEVER done that before. I will not swim tomorrow, and probably not on Tuesday, due to my kids' summer swim league divisionals.

    Here are their events, SCY:
    11 yr old 50 free 34; 100 IM 1:24; 50 fly 40
    10 yr old 100 IM 1:33; 25 back 19; 25 fly 20

    The important thing is they are swimming the 100 IM, and I think that is the best bang for your summer league bucks and get to swim all 4 strokes and that's good practice.

    +++++++++++++++++++++++++++++
    Going to Pittsburgh in less than 2 weeks. Then going to Breckenridge in one month. I may swim with my brother or my old club team while home in Pittsburgh, but maybe not. Will watch the Olympics!!!
    Categories
    Uncategorized
  2. Saturday July 7th - PM Weights

    TRX Planks
    3 x
    * front 1:00
    * left side :45
    * right side :45

    TRX side knee tucks
    3 x 10

    Chest fly
    2 x 12 @ 20 lb.

    Reverse fly
    2 x 12 @ 12 lb.

    Dips
    Body weight (168 lb.) + 30 lb., 8 sets of 3

    Plank row
    2 x 10 @ 50 lb.
  3. Saturday July 7th - AM Swim

    At home with Susan and Aly.

    Warm-up (1300)
    200 swim
    200 pull
    3 x 100 @ 1:50, 25 catch-up + 25 swim
    4 x 50 @ 1:00, count strokes on 2nd 25, descend by 50
    4 x 100 @ 1:50 gentle descend

    Set I (1300 / 2600)
    8 x 25 underwater SDK w/fins @ :45
    3 x
    * 1 x 200 @ 3:00, flutter kick w/fins
    * 2 x 50 @ 1:00, dolphin kick w/fins AFAP
    4 x 50 @ :50 dolphin kick w/ monofin

    Set II (2000 / 4600)
    slightly modified from Rick Mile's 06/13/12 5:30 AM Workout.

    4 x
    * 1 X 50 @ 1:00
    * 1 X 100 @ 1:50
    * 1 X 150 @ 2:30
    * 1 X 200 @ 3:00
    By round - #1) 50 is fast (went :30), #2) 100 is fast (1:08), #3) 150 is fast (cramped), #4) 200 is fast (2:24)

    Wrap-up (400 / 5000)
    100 easy
    4 x 50 @ ~1:15 hypoxic (breaths per 50 went: 1, 1, 0, 0)
    100 easy

    ** 5000 **

    I felt fairly good on the first half of the main set, but my legs cramped on the "fast" 150 of the last set so I used a pull buoy on the 200 and pushed it and went 2:26. This made me hopeful that I could do a fast 200 swim on the last round, but I really didn't have anything left and the last half was ugly.
    Categories
    Swim Workouts
  4. Nats Day 2 sat Jul 7 2012

    by , July 8th, 2012 at 12:33 PM (Ande's Swimming Blog)
    LCM Nationals Sat July 7, 2012
    Day 2 for me


    100 fr 5th
    Got 57.97
    28.44 29.53
    Think I was 56 last yr
    Went out easy
    Split it pretty close, need to go out harder and faster
    but maybe my time wouldn't be faster if I did a fly & die splitting

    50 bk 29.50 1st
    Pretty good time
    Psyched about my place & grateful for those faster 50 backstrokers who didn't
    show up, enter or come out of the wood work to whup me

    4 x 50 medley men's 160 - 199
    1st!
    Event 30 Men 160-199 200 LC Meter Medley
    1 TXLA A 1:54.99 1:53.19
    1) 29.57 Rasmussen, Anders M M49
    2) 31.10 1:00.67 Guthrie, David M M52
    3) 26.96 1:27.63 McKee, Chris M33
    4) 25.56 1:53.19 Huggins, Dale R M40


    Fri Aug 10 - Sun Aug 12, 2012
    2012 South Central Zones
    Meet Info
    Days Till

    Updated July 10th, 2012 at 10:39 AM by ande

    Categories
    Uncategorized
  5. Workouts (Week of 7/8)

    7/8 @ Downriver YMCA (9 am)
    600 warmup (300 sw, 3x100 odd-kick, even-swim)
    2 times through (6x25 stroke :30, 100 easy 2:00)
    5x100 kick/swim 2:00 stroke
    4x50 recovery 1:00
    200 cool down

    2000 total

    7/10 @ DRY (8:15 am)
    400 wu (300 swim, 100 k)
    8x50 d/s IMO 1:00
    200 choice (kick, swim)
    1x200 Broken fly @ 10 secs RI (37, 36, 35, 38) 2:26 splits are all over the place but glad that I did the swim.
    3x100 easy (kick, swim, kick)
    8x50 IMO 1:00 (broken 400 IM)
    100 easy

    2000 total

    7/14 @ DRY 11 am
    300 warm-up (200 swim, 100 k)
    8x50 IMO D/S 1:00
    2x50 fly 1:00 fairly fast :33 on both... High heart rate again 180 bpm...still concerns me a bit
    200 cd (mix of kick/swim)

    Got a quick 1000 yards in during my daughter's swim lesson!
    1000 total

    Updated July 15th, 2012 at 12:53 PM by kellys

    Categories
    Swim Workouts , Masters Swim Meets / Events
  6. Day 1 LCM Nats Fri July 6th 2012

    by , July 8th, 2012 at 08:28 AM (Ande's Swimming Blog)
    2012 LCM Nats in Omaha

    Fri Jul 6th 2012



    400 IM 5:08.19 2nd to Patrick Brundage

    Rasmussen, Anders M 49 TXLA
    5:08.19
    r:+0.82
    0:31.40 (31.40) 1:08.49 (37.09)
    1:50.06 (41.57) 2:30.45 (40.39)
    3:13.79 (43.34) 3:59.11 (45.32)
    4:35.28 (36.17) 5:08.19 (32.91)
    Went 5:01 last year so this was disappointing
    Last year I was more psyched & ready
    Plus I shaved my head & in last years race my 1at Br 50 split was 40.5


    50 Fr 8th 26.14
    Event 10 Men 45-49 50 LC Meter Freestyle
    =======================================
    USMS: N 24.29 8/10/2006 PAUL SMITH
    WORLD: W 24.26 7/19/2004 BRENT BARNES, JPN
    Name Age Club Seed Finals
    ==================================

    1 Fulbeck, Kip 47 WMAC 25.67 25.07
    r:+0.76
    2 Decker, Nicholas W 45 CAQM 26.30 25.17
    r:+0.74
    3 Novinski, Dan E 45 NEBR 29.50 25.39
    r:+0.75
    4 Davis, Ross C 46 WMST 25.15 25.47
    r:+0.82
    5 Tatterson, Bryan R 48 SFTL 25.69 25.66
    r:+0.81
    6 Mehok, George K 45 SYSM 26.50 25.98
    r:+0.76
    7 Nieuwenhuis, Mark 46 SFTL 25.00 26.11
    r:+0.85
    8 Rasmussen, Anders M 49 TXLA 26.03 26.14 r:+0.88
    This was disappointing too
    Think I went 25.6 last yr
    Slow start
    Swam a 4 IM before it
    Felt weak & slow
    But I'm pissed off & determined to improve at zones
    From now till then I'm focused on speed & strength


    2012 South Central Zones

    Days Till

    Updated July 10th, 2012 at 12:28 PM by ande

    Categories
    Masters Swim Meets / Events
  7. day 3 has been another great day

    by , July 8th, 2012 at 06:42 AM (Mixing it up this year)
    Day 3 was the 100 free where I was off my time from last year by 1 second. Not bad. I just died the last 25. Need to work on my endurance some.

    The 200 fly I matched my time from last year and placed 7th!

    Overall not a bad day.

    Total 1600 meters
    Categories
    Uncategorized
  8. Saturday, July 7, 2012 Day before the meet

    by , July 7th, 2012 at 11:04 PM (Fast Food Makes for Fast Swimming!)
    Starlight Invitational (USAS meet)

    Sunday Only: 200 Free, 100 Back(scratched it) , 50 Free, 200 Fly (added it) & 1500 Free


    Well, tonight I made a couple changes to my meet events, with a little last minute scratching/adding into an open lane of heat 1. With all the 200 Fly fun in Omaha today, I wanted to get in on the action as well. We'll see how dumb this idea is tomorrow night.

    The 200 Fly is just before the 1500s as well, but they do have a 10 minute break, and I'm seeded 14th in the event. 10 lanes of competition, I can only hope that 3 or less people ahead of me scratch, because if I end up in the first 1500 heat, it's all over. But I'm not complaining or whining...just got something in my eye.

    I finished off a 62 hour workweek,and I did have about 3 hours of swim practice this week, so I'm good to go I guess.
    Categories
    Daily Practices
  9. 5K SCY

    by , July 7th, 2012 at 05:58 PM (Alex's swim journal)
    Yesterday I went to the Lake and only did a half mile; I was very tired after work and after the long week. The LCM workout the previous day after several straight days in the lake probably didn't help... though I really have no idea how fast I'm swimming in these things. I was very stiff and felt like I was crawling... almost back to my spring 2011 pace (i.e., before I started really paying attention to my swimming and treating it seriously).

    Today, I felt like I needed to test myself and figure out what the last month of mostly open water work has done to my fitness. I went to the YMCA and did 5K SCY in about an hour and 45 minutes; broken like so:

    3 x 1K on 19:00 (1000 free, coming in between 16:44-16:55; 100 breast to finish off each 1K)
    2:00 rest
    5 x 100 on 2:00 (mostly in 1:31-1:33 range)
    2 x 150 on 3:00 (2:20-2:24)
    2 x 200 on 4:00 (3:12-3:20)
    2 x 150 on 3:00 (2:24-2:27)
    5 x 100 on 2:00 (1:30-1:37)
    25 breast
    75 Free in 1:00
    100 breast

    The first 3K felt pretty tough, tougher than I thought a 1:40/100 pace should feel like; but 19:00/K is still more than 2:00 faster than my OW pace of 21+/K. I initially intended to do 5 x 1K, but modified my plans after the 3rd K... I could really feel my pace dropping off (from around 16:40 to almost 17:00 for 1000 free) on the "sprint" 1000s. I wanted to keep my pace up, I just couldn't indulge myself by settling into a slow slog (this is one of the things holding me back in the OW w/o a pace clock keeping me accountable).

    I've got some work to do, but looking back over the last year I have made some progress in both pace and endurance in the water. Last year at this time there is no way I could have done this workout with these times. I have to remind myself of that, but I'm still not swimming as fast as I want to!
    Categories
    Uncategorized
  10. 07.07.12 - Saturday workout

    by , July 7th, 2012 at 01:04 PM (Pete's swim blog)
    Swam with Bo at CSST master's. The fast lane bailed early for breakfast so Bo moved over and we each had our own lane. Feeling much stronger today.

    Warm up
    400 swim/ 200 kick/ 400 pull

    12 x 50 - :50 (25 stroke /25 free)
    3 times through:
    * 7 x 100 (1:25 round 1, 1:20 round 2 & 3)
    * 1:00 rest
    150 easy
    made 1:15s on round 2, 1:17s on round 3 - altitude getting to me

    2 times through :
    * 100 kick
    * 75 kick
    * 50 kick
    * 25 kick

    7 x 100 pull - 1:20
    Did surprisingly well on this set. Yesterday I faded on the pull. Finished strong today with a 1:07.

    200 cool down

    (5400 total)
    Categories
    Swim Workouts
  11. Saturday, July 7 - Long Course Meters

    Swam with Dave B. and Bob at Hsv Natatorium. My arms still don't like switching from SCY to LCM. Plus I keep gaining wait - up about 9 lbs over the last three months. I told Dave this morning that I didn't need a drag suit - I had a drag gut.

    3x100 Free/Back
    4x50 Free down/Stroke back
    4x100 Free
    4x150 Free/Stroke/Free
    4x200 Kick/Pull/Kick/Pull
    4x150 Stroke/Free/Stroke
    4x100 Free
    4x50 Stroke/Free
    8x50 Back

    3900 long course meters
    85 minutes
    Categories
    Uncategorized
  12. LCM Nats Day 1

    by , July 7th, 2012 at 10:45 AM (The FAF AFAP Digest)
    50 free, 3rd, 29.29

    Just swam the 50 free today. It felt rough and choppy, and I tightened up the second 25. But having not trained any sprint free, I didn't expect anything different. And I was pretty happy with the time. It equals my best textile suit time from some years ago. I've only gone sub 29 (3 x in Indy) with my B70. If the results from Worlds and Nats stand, this time will put me #4 in the FINA rankings. I'll take it!

    I did not take the 100 back however. I was tired after 50 free and didn't have enough time to recover and wrap my brains around 4 lengths of the pool. I also don't feel great in the water. Last week's fiasco and missing a couple days in the pool definitely threw me off. But I still think 50 free was a good "get the cobwebs out swim.". And I'm psyched for 50 back today. I tried a couple more starts in the afternoon, which felt great. I'm using the higher bar and putting 1/3 of my feet out of the water. Love FINA walls for backstroke starts. I also got a quick massage to loosen up my back.

    Forum/masters dinner tonight at Vivace if anyone wants to join!
  13. day 2 of nationals was fast!

    by , July 6th, 2012 at 11:05 PM (Mixing it up this year)
    Today went really good. Took 2 seconds off my 100 fly 1:38.16 time from last year and my 50 free was good went 33.73. Considering the last time I swam it I went 36 I'll take the 33 any day.

    In the relay I led off with a 33.64 faster than my morning swim.

    Ended up in 10th in the fly due to a false start in the fast heat and our relay got 3rd.

    Total 2200 yards

    After it was all said and done the GAJA team had to eat in Iowa just to say we had been there!
    Categories
    Uncategorized
  14. Friday, July 6th, 2012 5:45pm

    by , July 6th, 2012 at 10:55 PM (Fast Food Makes for Fast Swimming!)
    Got to the YMCA pool a little later than I wanted to, but was able to get into a lane with another former USAS kid. He's retired from "swimming" now, but still gets in now and then to work out. He's about 21 years old, but out of shape. It was nice to swim with him, because at least we kept each other going without the ability to "drop out" when it got tough.

    Warmup:
    100 Free (I got in a quick swim as he was finishing his warmup)

    Main Sets:
    6 x 150 Free Pull @ 2:15 - I decided to get moving on these and descend them.
    Went 1:39/1:38/1:36/1:36/1:35/1:33
    Felt really really strong on these.

    4 x 75 Free @ 1:10 (other guy did dolphin kick on back w/ fins, I followed in the waves)

    100 EZ

    6 x 100 @ 1:45
    Odds - Free, Evens - Fly/Back/Breast (1 each)

    4 x 50 Kick on back @ 1:00

    The other kid got out here, so I kept going wanting to get over 3000 for the day

    Pull Set:
    100s @ 1:20, 75s @ 1:00, 50s @ :40, 25s @ :20

    Did this as continuous (on interval), dropping off the final distance of each valley like so:
    100, 75, 50, 25, 25, 50, 75
    75, 50, 25, 25, 50
    50, 25, 25
    25
    (750 total)

    150 EZ EZ EZ


    Decided to go fast:

    100 Free AFAP from a push (went :58)
    not bad, I'll take it

    100 EZ and out

    ---------------------
    3300 Yards


    Will have to work another 10 hours or so, and then I'll be ready for the meet on Sunday with the USAS kids.
    Looking forward to the 1500 (not sure why), but it'll be an adventure.
  15. Friday, July 6 - Crazy Eights

    Ray was back today and we did his crazy eights. Another big group - we took up 5 lanes - 2 or 3 to a lane. Keith and I swam together.

    4x50
    8x125 - 4 on 1:45, 4 on 2:00 (1:43's then down to 1:40)
    150
    8x100 on 1:45 (1:15 - 1:18)
    100 Breast
    8x75 on 1:15 (:57 - :59)
    100 Breast
    8x50 Back w/paddles on 1:00 (<:40)
    100
    8x25 on :30 (:17 - :18)
    3x100 Back on 2:00
    2x100 Free w/paddles on 2:00

    4150 yards
    78 minutes

    Felt slow on the 125's. But pace was better on 100's and down. Actually was thinking we should do shorter intervals. Started doing Breast on the easy swims between sets - need to start working it in and see how my knees hold up.
    Categories
    Uncategorized
  16. 07/06/12

    by , July 6th, 2012 at 08:10 PM (Maple Syrup with a Side of Chlorine)
    I arrived safely to Newport for Kingdom Swim. Met up with my yaker and spent the day relaxing. Marched now the parade and just finished the pre-race meal (last supper?). Feeds mixed, off to prepare the yak.

    My race number is 33.

    Click image for larger version. 

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    Updated October 18th, 2012 at 11:05 AM by rxleakem

    Categories
    NSR
  17. Friday July 6th - AM Swim

    At home with Susan.

    Warm-up (1000)
    200 swim
    200 25 catch-up + 25 swim
    200 pull
    400 IM, 25 drill + 25 swim

    Set I (1400 / 2400 total)
    8 x 25 underwater SDK w/fins @ :45
    4 x 50 @ :50 dolphin kick w/ monofin
    4 x 50 @ 1:00 flutter kick
    8 x 100 @ 1:30 kick w/fins, 25 dolphin / 25 flutter

    Set II (1200 / 3600)
    16 x 75
    * 4 @ 1:20 descend
    * 4 @ 1:10
    * 4 @ 1:20 descend
    * 4 @ 1:00

    Wrap-up (400 / 4000)
    100 easy
    4 x 50 @ 1:30 hypoxic, breaths per 50: 0, 1, 1, 0
    100 easy

    ** 4000 **
    Categories
    Swim Workouts
  18. Thursday July 5th - PM Weights

    TRX Planks
    2 x
    * front 1:00
    * left and right side :45 each

    Plank row
    2 x 10 @ 45 lb.

    Dumbell shoulder press
    2 x 10 @ 25 lb.

    Standing barbell press
    2 x 10 @ 50 lb.

    Chin-ups
    Body weight (168 lb.) + 20 lb., 6 sets of 3

    Box squats
    135 lb., 1 set of 3
    165 lb., 5 sets of 3
  19. Thursday July 5th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Soren coaching

    300 swim

    16 x 25 @ :30, drill IM order

    8 x 50 @ 1:00, 1-4 breath every 5, 5-8 breath every 9

    16 x 25 @ :40, flutter kick. every 4th AFAP

    8 x 50 @ 1:00, do a very fast turn, six SDKs, two strokes before breathing, and cruise to the wall

    16 x 25 @ :30, pull with buoy and paddles

    4 x 20 @ :20 AFAP
    4 x 25 @ :30 AFAP

    ** 2500 yards **

    I was surprised at how hard the 8 x 50 set was. My dolphin kicking is slow and my core strength isn't where it might be, so by the third one I was really gasping by the time I breathed after the turn. Guess I know what (else) I need to work on .
    Categories
    Swim Workouts
  20. 07.05.12/07.06.12 workouts

    by , July 6th, 2012 at 12:34 PM (Pete's swim blog)
    Swam at the community rec center last night and then made the CSST masters workout this morning. What a difference a good pool makes! Helped that I dropped 1000 feet of altitude. But the cooler waters and people to swim with have been sorely missed.

    Thursday - SCY
    400 warm up
    5 x 200 kick - 3:45
    100 easy
    10 x 100 pull - 1:20
    100 easy
    5 times through:
    * 4 x 50 I'm order
    100 easy
    3 times through :
    * 100 kick - 1:40
    * 100 pull - 1:40
    200 cool down

    (4500 total)

    Friday SCY

    150 warm up (got in late)

    8 x 75 - 1:10? 25 stroke, 50 choice
    150 easy
    4 times through :
    * 100 easy - 1:30
    * 4 x 50 - 1:00 odds easy, evens hard
    5 times through :
    * 50 easy - 1:00
    * 4 x 25 hard - :30
    200 kick
    3 x 100 kick
    4 x 200 pull - 2:40 (I did 150s - altitude finally got me)
    150 cool down

    (4100 total)
    Categories
    Swim Workouts