View RSS Feed

All Blog Entries

  1. Day 20

    5x100 FR R:30
    3x100 FR Pull R:30
    2x100 Kick FR/BR R:30
    3x100 FR w/fins R:30
    1x100 FL/FR w/fins
    100 Easy

    1500 LCM outdoors w/Mark and Kim
    Categories
    Uncategorized
  2. Sarasota Y Sharks Masters 5:30 Workout - 7/22/09 -LCM

    by , July 21st, 2009 at 03:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    1 X 100 2:00 1:45
    1 X 200 4:00 3:30
    1 X 300 6:00 -
    Swim the set twice. Intervals for round 1 left, round 2 right.

    4 X 100 Kick 2:30

    4 X 100 free 2:00
    #1 moderate
    #2 75 moderate/25 fast
    #3 50 moderate/50 fast
    #4 25 moderate/75 fast

    2 X 50 build 1:15
    1 X 100 swim down 2:15
    1 X 100 @ race pace 2:15
    1 X 100 swim down 2:15
    Swim the set twice. Choice.

    8 X 25
    odd: Blocks, 20 sprint
    even: Build to race finish

    WARM DOWN: 4 X 50 easy 1:00

    3200M
    Categories
    Swim Workouts
  3. Tuesday, 7/21/09

    by , July 21st, 2009 at 01:40 PM (A comfort swimmer's guide to easy swimming)
    Did a little bit of sprinting today.
    SCM with Carrie

    300 swim free
    300 choice alt. drill/distance per stroke by 25

    (went fly/back/free 2x)
    kick 6 x 50 w/board w/5 sec. rest
    swim 4 x 75 choice w/15 sec. rest: 25 easy, 50 swim; descend 1-4 on the 50s to a fast last one
    (did these all free)

    swim 2x around (round 1 free, round 2 choice)
    {
    4 x 25 on :45, #1 fast/easy, #2 easy/fast,
    #3 build, #4 FAST
    50 easy on 1:30
    4 x 25 on 1:00: odds first 15m all out, easy to wall;
    evens last 15m all out, work the finishes
    50 easy on 1:30
    (didn't get any times on these, but it felt good and we swam close to all out on the fast parts. On the second round did back on the 1st set of 25's and fly on the 2nd set. Seems like on my free it's taking 2-4 strokes before I find my rhythm and really get it going.)
    }

    swim down 8 x 50 choice on 1:00
    (alternated free/back by 50's)
    --
    Total: 2200 meters
    Categories
    Uncategorized
  4. Tue Jul 21st, 2009

    by , July 21st, 2009 at 11:52 AM (Ande's Swimming Blog)
    Tue Jul 21st, 2009

    I'm going to Vegas tomorrow afternoon


    TODAYS SWIM PRACTICE

    woke up late, left house around 5:45
    arrived 6:30ish

    LCM
    6:00 - 7:30
    Chris Coached
    Garrison pool
    trained with doug ned larry matt brandon & amy

    Warmup
    missed it

    MAIN SET
    arrived as my lane was doing:
    20 x 50 @ :40-1:15
    1-4 free-hard interval
    #5 strong swim IM order
    rest 1:00 after each 5th one
    DID: 300 easy

    8 x 150 free pull
    1 - 4 b/e 3rd with 36 or less strokes on 2:20
    5 - 8 50 w/ 4,5,6 breaths total per 50 on 2:30
    confession: i didn't do the breathing pattern

    assigned 20 x 50 with fins on :45
    1 - 4 kick hard interval
    #5 free strong
    rest 1:00 after each 5th one
    DID: above set free

    100 easy

    NEXT MEET

    looking for a couple SCM Meets in Oct, Nov, or Dec, we'll see, want a fast pool & a big meet to get more rest between events
    Categories
    Swim Workouts
  5. 7/19 - 20 Bike, dryland and swim

    by , July 21st, 2009 at 10:15 AM (FREEDom)
    7/19 AM Bike
    Biked in the morning. Rode Suncoast trail, which is flat, but only rode 25 miles. Cut it short since some storms were coming in.

    7/20 AM Dryland
    I had planned to swim, but more storms were rolling through, so went to the gym instead. Did my normal weight circuit and 30 minute jog on the treadmill.

    7/20 6:30pm SCY
    Swam with the masters group. Coach Beth on deck. Water was nice

    Warm up
    400 300 200 100

    5 x 100 on 1:40 free desc 1>2 3 > 5
    200 easy

    5 x 100 on 2:00 choice desc 1> 2, 3>5
    200 easy

    10 x 50 on 1:00, fast/easy by 50
    200 easy (?)

    6 x 50 on 1:00, stroke desc 1>3, 4 > 6

    3 x 50 on 1:20 NO BREATH

    20 x 25 on :30 kick w/ fins

    200 easy warm down

    Left shoulder was bothering me, maybe from weights this morning, so I took it easy, and mixed in some drills, easy swimming, and more kicking with fins.
  6. Tuesday 7/21 - Taper time yea!!!

    by , July 21st, 2009 at 07:38 AM (Mixing it up this year)
    I think it is appropriate to start my taper on my Birthday. My body needs to do some healing in the next 2 1/2 weeks. Felt decent today but not fast.

    1000 Free by 200 as swim/pull/swim/kick/swim

    500 Free kick w/fins every 3rd 25 SPRINT
    500 fly as 50 skull drill/50 kick on back w/fins

    2x[4x25 @ :45 Fly w/fins SPRINT! held 19's
    ....[1:00 Rest
    200 Back pull w/kickboard between legs
    200 Breast kick
    200 Free over kick this
    200 IM went 3:47

    500 Free as 50 swim/50 drill choice of drills EZ

    Total 3500 meters

    Evening we did some drill work about 1200 yards very easy

    Updated July 21st, 2009 at 09:24 PM by Donna

    Categories
    Uncategorized
  7. Feeling much better

    by , July 20th, 2009 at 09:03 PM (Elise's Fitness Fun)
    Well, did absolutely nothing on Saturday. On Sunday, I took a one mile walk and held the plank for one minute. My average HR for the walk was 88, so tachycardia seems to have gone away. Saturday, I discovered I had a slight fever, so this may explain the overwhelming fatigue as well as the tachycardia.

    Tonight hit the yoga class. I have to say since the last time I went to the class, my lower back seems to be more flexible. Unfortunately, my hips, hamstrings, and shoulders felt much tighter. Perhaps this is a result of all the heavy weight-lifting I have done lately. Don't understand about the hams though as I haven't really done any weights affecting that area.

    I'm planning on attending the yoga class on Thursday to continue the "healing process." Before then, I'm hoping to swim tomorrow morning and Wednesday.
    Categories
    Uncategorized
  8. Splash and Dash on Monday!

    by , July 20th, 2009 at 07:59 PM (Swimming, Life, and Other Stuff!)
    I had stuff going on at the house today so swimming time was very limited. Here's the quick "splash" I did today at CAC:
    *800 Swim (pick up the pace progressively)
    *200 Free 3:30 Interval
    2 X 100 Free 1:45 Interval
    4 X 50 Free 1:00 interval
    8 X 25 Free :30 interval (breathing every 3, 5, 7, anytime, 3, 5, 7, then rest xtra and go no breath)
    *2 X 200 IM
    *I planned to repeat the 200-100's-50's and 25's and IM's but I was flat out of time so I quit)

    Later (after 5 hours yardwork) I took a 50 minute run at easy pace.
    Running helps my shoulders loosen up. It's funny since early in my running career my coach told me I was too tense in the upper body. I concentrated on UB relaxation from that point on and it now helps me when I need it.
    My son (21 years old) was helping me in the yard today. He swam on CSC from age 7 - 13 or so. He took a 20 minute lap swim when we were done working. (I have a 20 yard straight pool in yard).
    He got pretty excited about how good it made him feel and has decided to start lap swimming for general fitness. I'm gonna go buy him a pair of jammers tomorrow am. (he was swimming in old cut-off pants and my old nest pro goggles!)
    Categories
    Uncategorized
  9. Monday, July 20

    by , July 20th, 2009 at 05:38 PM (The FAF AFAP Digest)
    ART:

    30-35 minutes of ART working on scapular area and calves. Had to do it before swimming, though I prefer it the other way around.

    Swim/SCY/Solo:

    Warm up:

    700 variety swim, kick, drill

    Hypoxic kick set:

    10 x 50 backstroke kick @ 1:00
    10 SDKs off each wall

    50 EZ

    Main set with speed work:

    2 x through:

    1 x 100 single arm fly drill @ 2:00
    1 x 100 backstroke @ 2:00
    50 EZ
    50 back AFAP
    50 EZ
    50 flutter kick AFAP w/board
    50 EZ
    5 x (25 easy speed fly + 25 EZ)
    50 EZ
    1 x (25 AFAP free + 25 EZ+ 25 AFAP flutter kick shooter + 25 EZ)

    200 C/D

    Total: 3100

    Off to the last Monday night summer league meet of the season. Hoping it doesn't rain!
    Categories
    Swim Workouts , ART
  10. SArasota Y Sharks Masters 5:30 Workout - 7/21/09 -LCM

    by , July 20th, 2009 at 02:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    12 X 100 Free 2:00
    Descend in sets of three. Descend only to 80%.

    8 X 50 kick 1:15

    8 X 100 2:30
    odd: Stroke; swim 85/90%
    even: easy free

    8 X 50 1:15
    Choice
    Swim 85/90%

    1 X 50 blocks, at race pace
    1 X 50 easy

    WARM DOWN: 4 X 50 easy 1:00

    3100M
    Categories
    Swim Workouts
  11. 2009 SCM

    by , July 20th, 2009 at 02:18 PM (Ande's Swimming Blog)
    My 2009 LCM season & distance training are done. I plan to swim easy this week, train with team Tue & Wed, then Vegas Vacation
    from Wed afternoon till Monday July 27th. Anyone have any Recs for what to do in Vegas?

    SCM season is next.

    I'm returning to sprints, 50's & 100's all strokes including SDK
    Training will shift:

    + no long hard swims with little rest, I'll do gentle aerobic on easy intervals, but mainly
    more fast short swims with lots of rest,
    15's, 25's, 50's, 75's & 100's,

    + weight training, &

    + weight loss.
    Categories
    Planning
  12. Mon Jul 20th, 2009

    by , July 20th, 2009 at 02:13 PM (Ande's Swimming Blog)
    Mon Jul 20th, 2009


    TODAYS SWIM PRACTICE

    woke up late, left house around 6:00 arrived 6:45ish

    LCM
    6:00 - 7:30
    Chris Coached
    Garrison pool
    swam a lane over from my usual lane

    Warmup
    missed it

    MAIN SET

    100 easy

    4 x 200 easy

    4 x 100 easy

    assigned: 4 x 250
    did: 4 rounds of 50 easy / 10 SDK easy speed sprint, swim back to wall / 10 SDK easy speed / 50 easy

    100 easy

    NEXT MEET

    looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events

    this email arrived from Whitney:

    These workouts are for those of you masters swimmers who can't make it to Garrison from 6:00 - 7:30 am.
    We hope to see you back soon and you are always missed.
    Whitney


    Sat 7/18
    Warm-up
    800(75 free/25 NO free)

    Main Set
    200 free @ 2:40-4:40
    2 x 100 free @ 1:20-2:20
    4 x 50 @ :40-1:10
    above x 3
    #1 free swim/ #2 free pull/ #3 kick with fins

    1200
    (100 free/100 IM/200 free/200 IM/300 free/300 IM)

    8 x 50 pull rest:10
    ODD: DPS less than 36 strokes
    EVEN: 4 breaths
    4,200

    Mon 7/20
    Warm-up
    200 free swim
    150 free dragfingertips
    100 catch up
    50 scull
    above x w

    Main Set
    **(Descend 1-4 on all)
    4 x 300(100 free/100IM/100 free) @ 4:30-7:00
    100 IM is strong /free is aerobic

    4 x 200(100 free/100 best NO free) @ 3:20-5:00

    4 x 100 free(50 free/50 best NO free) @ 1:40-2:20

    4 x 250 with fins rest:20
    100 free/100 kick/50 NO free HARD
    100 easy
    4,500

    Tue 7/21
    Warm-up
    200 free
    50 drill
    50 swim
    above x 4 IM order on drill and swim 50's

    Main Set
    20 x 50 @ :40-1:15
    1-4 free-hard interval
    #5 strong swim IM order
    rest 1:00 after each 5th one

    8 x 150 free pull
    1-4 b/e 3rd with 36 or less strokes
    5-8 50 w/ 4,5,6 breaths total per 50

    20 x 50 with fins :40-1:15
    1-4 kick hard interval
    #5 free strong
    rest 1:00 after each 5th one
    100 easy
    4,500

    Wed 7/22
    Warm-up
    100 free/50 fly-SDS
    100 free/50 back-R4L4
    100 free/50 dolphin breast
    100 free/50 tarzan
    above x 2

    Main Set
    36 x 100 @ 1:25-2:30
    1-6 free swim 70 % effort(interval gives you :10)
    #7 FAST
    #8 easy rest 1:00 after
    round #2 free pull
    round #3 fins kick or swim
    round #4 free swim again but 80% effort
    4,800

    Thu 7/23
    Warm-up
    1000(100 free/50 kick on side/100 IM) x 4

    Main Set
    6 x 150 (100 free/25 fly/25 back) @ 2:15-3:45
    400 free pull b/e 3rd rest :30
    6 x 150 (100 free/25 back/25 breast)
    400 free pull b/e 5th
    6 x 150(50 fly/50 back/50 breast)
    400 free pull b/e 7th
    4,900

    Fri 7/24
    Warm-up
    choice for 20 minutes
    Main set-do as a group
    5 x 100 free @ 2:30 hold best average
    500 or less pull(if slower) every 5th 50 4 breaths
    5 x 100 free @ 2:20 hold same average
    500 with fins (50 kick/50 fists closed/150 swim)
    5 x 100 free with fins @ 2:10 hold :05 faster
    500 (100 free/25 IM order)
    3,000 plus warm-up


    Sat. 7/25
    Warm-up
    900(100 free100 kick/200 free/100 kick/300 free/100 kick)
    Main Set
    800 free @ 80 % effort rest 1:00
    3 x 300 with fins (IM/kick/IM) @ 4:30-6:45
    400 free @ 85 % effort rest 1:00
    3 x 200(25 fly/25 back/25 breast/125 free) @ 3:00-4:30
    200 free @ 90 % effort rest 1:00
    3 x 100 best @ 1:30-2:15
    100 free @ 95 % effort
    100 easy
    50 free @ 100 % effort
    50 easy
    4,400

    Updated July 20th, 2009 at 05:08 PM by ande

    Categories
    Swim Workouts , Planning
  13. Started week 10 of 12 today.

    by , July 20th, 2009 at 11:40 AM (A comfort swimmer's guide to easy swimming)
    7/20/09

    SCM, Solo

    200 swim free
    200 kick choice
    (alternated flutter/dolphin by 50)
    200 IM drill
    400 swim alt. free/no free by 50
    (alt. back/free)

    swim 5 x 100 free on 1:55 descend 1-5
    (went 1:35-32-28-25-22)

    swim 8 x 50 on 1:05 descend 1-4, 25 fly/25 free, 5-8 all back
    (1-4 were all around 47, 5-8 went 48-43)

    300 kick no board
    (like above alternating by 50's)

    swim 12 x 25 on 45 choice: every 3rd one FAST
    (did free and back on these)

    swim down 200
    --
    2700
    Categories
    Uncategorized
  14. Monday 7/20 - Back in the water and Paddle Free

    by , July 20th, 2009 at 09:20 AM (Mixing it up this year)
    Took 3 days off while I took my girls to states where they did great. Loads of time drops.

    5x200 @ 3:45 Free
    500 Free kick w/fins every 3rd 50 sprint
    500 alt by 50 fly/back kick w/fins fly EZ back SPRINT
    500 Free pull w/bouy
    5x100 @ 2:00 alt by 50 fr/bk pull with bouy

    5x100 @ 2:00 free sprint 15 meters in and out of turn total of 30 meters
    500 EZ swim Free w/fins

    Total 4000 meters

    Went 125 yards with the girls before we were called out for thunder.

    Updated November 26th, 2009 at 05:30 PM by Donna

    Categories
    Uncategorized
  15. Sun Jul 19th, 2009

    by , July 20th, 2009 at 12:17 AM (Ande's Swimming Blog)
    Sunday Jul 19th, 2009 LCM Zones


    Event 26 Men 45-49 400 LC Meter IM

    big improvement over last year, most of it is on my last 50
    1 Rasmussen, Anders M 46 Longhorn Aquatics 5:09.99 5:02.56
    31.14 1:07.36 (36.22)
    1:48.37 (41.01) 2:27.81 (39.44)
    3:11.36 (43.55) 3:56.00 (44.64)
    4:31.29 (35.29) 5:02.56 (31.27)


    Event 28 Men 45-49 50 LC Meter Breaststroke
    just hopped up and went for it,
    need to work on breastroke
    1 Guthrie, David M 49 Longhorn Aquatics 30.59 31.75
    2 Rasmussen, Anders M 46 Longhorn Aquatics 34.99 33.00
    3 Smiley, Jon M 48 Longhorn Aquatics 36.56 33.92
    4 Jimenez, Carlos A 45 Rice Aquatic Masters 39.00 34.51


    Event 32 Men 45-49 200 LC Meter Freestyle
    decided to attempt to even split my race but clock messed up, I was out slower than scott
    swam beside scott carpenter
    he false started, went out harder than me
    1 Rasmussen, Anders M 46 Longhorn Aquatics 2:06.67
    clock didn't get my splits
    1:35.76 2:06.67 (30.91)
    --- Carpenter, Scott R 45 Jersey Area Multisport 2:05.00 DQ
    28.94 1:01.02 (32.08) 1:33.85 (32.83) DQ (32.37)


    Event 34 Men 45-49 100 LC Meter Backstroke
    entered but decided skip it to rest up for 50 & medley relay


    Event 38 Men 45-49 50 LC Meter Freestyle
    improvement on my 25.8 last month but off the 24.50 I did last year
    1 Rasmussen, Anders M 46 Longhorn Aquatics 25.79 25.38
    2 Carpenter, Scott R 45 Jersey Area Multisport 25.00 25.69
    3 Jimenez, Carlos A 45 Rice Aquatic Masters 26.53 26.37
    4 Guthrie, David M 49 Longhorn Aquatics 26.10 26.68
    5 Smiley, Jon M 48 Longhorn Aquatics 28.25 26.95
    6 Patten, Bobby 47 Dallas Aquatic Masters 27.50 27.04
    7 Richey, Steven C 49 Masters of South Texas 27.58 28.29
    8 Breeding, Steve 47 Woodlands Masters Swim Team 28.50 28.49
    9 White, Steve G 49 Woodlands Masters Swim Team 28.50 28.50
    10 Marshall, Dirk H 47 South Texas Flying Fish 27.80 28.55


    Event 42 Men 160-199 200 LC Meter Medley Relay
    had this season's best 50 bk on my last swim of the meet

    1 Longhorn Aquatics A 1:50.00 1:57.32
    1) Rasmussen, Anders M M46
    2) Guthrie, David M M49
    3) Smiley, Jon M M48
    4) Wood, Larry W M55
    29.10
    1:00.47 (31.37)
    1:29.74 (29.27)
    1:57.32 (27.58)

    2 Woodlands Masters Swim Tea A 1:56.00 1:59.68
    1) Davis, Ross C M43 2) Gentry, Matt C M42 3) Gawronski, Tomasz J M43 4) Leutner, Gerard P M45
    30.76 1:06.12 (35.36) 1:33.16 (27.04) 1:59.68 (26.52)

    http://www.asicampbell.com/SCZ/Sunday_Results.pdf

    Updated July 20th, 2009 at 12:28 AM by ande

    Categories
    Masters Swim Meets / Events
  16. Sat July 18th South Central LCM Zones

    by , July 19th, 2009 at 11:50 PM (Ande's Swimming Blog)
    Sat July 18th South Central LCM Zones
    felt good in warm up
    put on new B70 it has a few new design mods
    felt really good


    1st race of the day
    Event 2 Men 45-49 1500 LC Meter Freestyle
    took race out too hard then settled into a pace I could hold, but as you notice it slipped some
    broke zone record but so did bobby patten who went faster than me

    2 Rasmussen, Anders M 46 Longhorn Aquatics 19:05.99 18:34.99
    0100 00:31.14 (31.14) 01:05.61 (34.47)
    0200 01:40.90 (35.29) 02:17.22 (36.32)
    0300 02:53.40 (36.18) 03:30.55 (37.15)
    0400 04:07.42 (36.87) 04:44.85 (37.43)
    0500 05:21.98 (37.13) 05:59.55 (37.57)
    0600 06:36.93 (37.38) 07:14.52 (37.59)
    0700 07:51.85 (37.33) 08:29.60 (37.75)
    0800 09:06.94 (37.34) 09:44.73 (37.79)
    0900 10:22.12 (37.39) 10:59.88 (37.76)
    1000 11:37.67 (37.79) 12:15.81 (38.14)
    1100 12:53.61 (37.80) 13:31.40 (37.79)
    1200 14:08.95 (37.55) 14:46.90 (37.95)
    1300 15:24.93 (38.03) 16:03.62 (38.69)
    1400 16:41.78 (38.16) 17:20.00 (38.22)
    1500 17:57.87 (37.87) 18:34.99 (37.12)
    this is my best but only 1500 since I was in high school where I went 18:12


    2nd swim of the day
    Event 6 Men 45-49 50 LC Meter Butterfly
    have to think I might have done better if I'd trained for sprints and hadn't swum a 1500 before it
    1 Rasmussen, Anders M 46 Longhorn Aquatics 26.79 26.65
    2 Carpenter, Scott R 45 Jersey Area Multisport 27.00 27.06
    3 Marshall, Dirk H 47 South Texas Flying Fish 28.50 28.05
    4 Patten, Bobby 47 Dallas Aquatic Masters 29.00 28.16


    3rd swim of the day
    Event 10 Men 45-49 100 LC Meter Freestyle
    thought about scratching it decided to back half it
    1 Carpenter, Scott R 45 Jersey Area Multisport 56.00 55.88
    26.84 55.88 (29.04)
    2 Rasmussen, Anders M 46 Longhorn Aquatics 56.99 56.70
    28.19 56.70 (28.51)
    3 Jimenez, Carlos A 45 Rice Aquatic Masters 59.34 57.56
    27.89 57.56 (29.67)
    4 Guthrie, David M 49 Longhorn Aquatics 56.70 58.09
    27.74 58.09 (30.35)
    5 Marshall, Dirk H 47 South Texas Flying Fish 1:00.00 59.02
    28.45 59.02 (30.57)
    6 Smiley, Jon M 48 Longhorn Aquatics 1:00.11 59.42
    28.11 59.42 (31.31)
    7 Patten, Bobby 47 Dallas Aquatic Masters 1:00.00 59.72
    28.65 59.72 (31.07)


    4th swim of the day
    Event 14 Men 45-49 50 LC Meter Backstroke
    4th race of the day, starting to feel some fatigue, went 28.14 last year
    1 Rasmussen, Anders M 46 Longhorn Aquatics 28.99 29.22


    5th swim of the day
    Event 16 Men 45-49 200 LC Meter IM
    felt like scratching it decided to cruise the fl bk & work the br fr, went 2:21.3 in june but since this was my 5th swim of the day I was happy with it
    1 Rasmussen, Anders M 46 Longhorn Aquatics 2:22.92
    31.04 1:10.81 (39.77) 1:51.44 (40.63) 2:22.92 (31.48)
    2 Guthrie, David M 49 Longhorn Aquatics 2:30.00 2:29.50
    30.62 1:12.24 (41.62) 1:54.43 (42.19) 2:29.50 (35.07)
    3 Smiley, Jon M 48 Longhorn Aquatics 2:29.99 2:32.40
    1:12.45 ( ) 1:56.96 (44.51) 2:32.40 (35.44)


    6th swim of the day
    4 x 50 free relay
    I swam anchor and was surprised to split 24.5
    2 Longhorn Aquatics A 1:44.00 1:45.89
    1) Wood, Larry W M55 2) Rasmussen, Anders M M46 3) Smiley, Jon M M48 4) Guthrie, David M M49
    26.66 54.60 (27.94) 1:21.33 (26.73) 1:45.89 (24.56)


    7th swim of the day
    4 x 50 Mixed Medley relay
    split 29.66, we got deeked,
    had a bad touch Dave left when I shoulda touched & not when I did
    --- Longhorn Aquatics A 2:10.00 DQ
    1) Rasmussen, Anders M M46 2) Guthrie, David M M49 3) Hughes, Mary L



    congrats to my buds who broke the american record in the
    Event 18 Men 120-159 400 LC Meter Medley Relay
    1 Longhorn Aquatics A 4:04.00 4:03.48
    1) Thibault, Jeff M39
    2) Bartee, Todd A M40
    3) Blessing, Tyler J M37
    4) Bailey, Bradley H M40
    29.51 1:01.32 (1:01.32)
    1:33.43 (32.11) 2:10.02 (1:08.70)
    2:36.66 (26.64) 3:08.44 (58.42)
    3:33.85 (25.41) 4:03.48 (55.04)

    Saturday Results at:
    http://www.asicampbell.com/SCZ/Saturday_Results.pdf

    Updated July 20th, 2009 at 11:54 AM by ande

    Categories
    Masters Swim Meets / Events
  17. Fri Jul 17th, 2009 Fast Friday

    by , July 19th, 2009 at 11:22 PM (Ande's Swimming Blog)
    Fri Jul 17th, 2009

    Zone's Events

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR


    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    Whitney Coached
    Garrison pool


    Warmup
    800 choice

    MAIN SET

    assigned: 9 x 100 on 2:10 85%
    did: every other held 1:09's

    100 strong
    dove went 1:02

    100 easy

    assigned: 9 x 100 on 2:20 85%
    did: 1, 4, 7 held 1:08's

    100 strong
    dove went 1:00

    100 easy


    NEXT MEET

    USMS South Central Zone Long Course Championship Meet
    Fri July 18 - 19 2009
    Woodlands, TX
    Meet Entry Form

    Who's coming

    1 Day away
    Categories
    Swim Workouts
  18. Sat & Sun, July 19-20

    by , July 19th, 2009 at 09:46 PM (The FAF AFAP Digest)
    Saturday

    Feeling a bit jinxed about meets. On Saturday, Mr. Fort left to take the girls to the summer league meet an hour or so from our house for warm up. (I was supposed to follow with my Mom later, as they were both swimming in the second half of the meet.) Unfortunately, he left with both sets of car keys. So I missed both their meet and my own meet. I couldn't get there in time for warm up and positive check in. I was a bit bummed, as I was looking forward to the 100 back. No matter, I'll just see how it goes in Indy.

    Did 30 minutes on the indoor cycle and 15-20 minutes of Rc exercises

    Sunday:

    Weights/dryland:

    explosive lifting:
    HS bench press, 50 x 3 x 10
    HS hi row, 90 x 3 x 10
    tricep press, 45 x 3 x 10
    total ab machine, 90 x 3 x 15

    external and internal rotators, 10 x 3 x 15, each arm
    seated straight arm dips, 60 x 2 x 25
    elevated crunches w/12.5 lb weights, 2 x 25
    windshield wipers, 2 x 20
    iron monkey, 1 x 25
    back extensions, 2 x 25

    stretching

    Swim/SCY/Solo:

    700 warm up

    8 x (4 x 50) @ :55-1:00
    #1 = backstroke kick
    #2 = backstroke
    #3 = flutter kick w/board
    #4 = fly or br drill

    #1 & #2 = 10/8 SDK (like Chris, I'm a fan of hypoxic work during taper)
    50 EZ

    20 x 25 w/fins
    odds = alternate AFAP free, AFAP flutter kick shooter
    evens = EZ

    150 C/D

    Total: 3000

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

    Funny note: My son asked for the Hopper Deck for his birthday. Seems like the coach at his rowing camp is a fan of Cross Fit. http://store.thehopperdeck.com/product/the-hopper-deck
  19. Sunday Morning

    by , July 19th, 2009 at 01:10 PM (Swimming, Life, and Other Stuff!)
    Last night's party was fun! We left fairly early, I felt like I needed to be horizontal.
    We watched"Knowing" on mOD. This is a strange flick; it's one of those type that could mean lots of different things depending on where you're coming from. "Gran Torino" is still my summer favorite home flick.
    Today was our last "hard workout" before starting to taper. I felt really good the whole way through. I actually feel better now than I did before the swim. I am going out for a run later.
    Here's the workout:

    *200 freestyle warm-up styel
    *200 dolphin kick with fins on back
    *2 X 100 swim (back/fly-back)
    *5 X 200 Free (descend each 200 by 5 seconds-4:00-3:55-3:50-3:45-3:40)
    *6 X 50 Kick w/fins on 1:00
    *5 X 200 Free (descend each 200 by 10 sec-4:00-3:50-3:40-3:30-3:30)
    *6 X 50 on 1:15 w/breath control(Breathe every 5-7-9-7)
    *4 X 100 Free Hard on 2:15 (1st on naked, 2nd one paddles, 3rd one fins, 4th one fins/paddles)
    *200 cool-down swim
    3,800 LCM
    I like practice when the air/water is cold. Less people are there, and the ones who are there work hard and don't mess around!

    Updated July 19th, 2009 at 01:30 PM by Bobinator (error)

    Categories
    Uncategorized
  20. Saturday Morning at FP

    by , July 18th, 2009 at 03:51 PM (Swimming, Life, and Other Stuff!)
    I was dreading the plunge this morning, it has been getting very cold at night! Somehow the water didn't chill and the morning's swim was perfect! (air was windy and cold) Maybe the heater was on!
    Here's the Swim:
    *200 Freestyle Swim
    *200 Flutter Kick on Back
    *2 X 100 (fly/back, Breast/free)
    *8 X (100 free on 2:00 and 50 Kick Hard on 1:00)
    *Easy 200 Pull stroke of choice
    *Super 1,000 Swim: 1-2-1-3-1-4-1-3-1-2-1 (5 per lane, leader goes when last person touches wall)
    *2 X (4 X 50 Free on :50, :55, :60, and :50)
    *200 ez cool-down IM
    3,600 LCM

    Tomorrow's going to be a little longer and more difficult. After that things are going to lighten up!
    Tonight a NASTI birthday party! FUN! I'm making frosted brownies and hot potato salad!

    Categories
    Uncategorized