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  1. Monday, Jan. 28

    by , January 28th, 2013 at 09:53 PM (The FAF AFAP Digest)
    Drylands:

    RC/Scapular ex, 15 min
    explosive leg press, 190 x 3 x 15
    explosive super pullover, 100 x 3 x 12
    good mornings, 85 x 4 x 8
    leg abductor, 130 x 4 x 6
    cable twist w/yoga ball, 50 x 2 x 12 each side
    wrist curls, 65 x 4 x 12
    power wheel pike ups, 2 x 12
    long arm crunches, 2 x 50
    extreme angle iso squat w/6lb DB, 5:00

    Bike, 20 min


    ++++++++++++++++++++++++++++++++++++++

    The girls were off school today, so I didn't have time for a recovery swim.

    In case I feel motivated this weekend, I signed up for the Tropical Splash meet this Sunday. :O I haven't swum at this meet in years. It has an early start and the pool is not great. But I'm going to cruise in late and swim mostly in the second half of the meet. 50 fly/50 evil//200 evil. No touchpads = no backstroke for me. At least one split request of course. Not going to rest at all.

    Updated January 29th, 2013 at 11:49 AM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Spinning
  2. Its Monday all day long

    500 mix up
    6 x 75 @ 1:30 w/fins
    --50 sprint kick
    --25 sprint swim
    --went fl,bk,fr by 75
    100 cruise

    2 x through (focus on form and turns)
    2 x 50 fly r/10
    100 bk r/10
    2 x 50 br r/10
    100 free r/60
    100 fly r/10
    2 x 50 bk r/10
    100 br r/10
    2 x 50 fr r/60

    Talked to coach for a few about my stroke

    2 x through
    200 @ 3:20 even split
    2 x 100 @ 1:40 negative split
    4 x 50 @ 55 descend
    --pulled round one and went back on two

    100 w/d

    3950

    Felt pretty good tonight. The stroke set was nice to work on form and turns while not stressed with a interval. On the last set I should have pulled on a faster interval but did well on the the backstroke round. Backstroke is feeling really good latly. I have been working on my pacing and I think it is paying off.
    Categories
    Uncategorized
  3. Monday, Jan 28 - Some Distance Swimming

    Peter, Dave, Dave, Roger, Danny, Meredith, and Andrei were there. Since they were starting to do something I knew I couldn't keep up with (long IM's and Kicks). Since there was a lane open, I did my own thing and worked on some distance. After this week we will start to taper for the Auburn meet on 2/16-2/17. So, I figure I should go ahead and work hard this week.

    There was a new guy swimming next to me and doing some mid-distance. During my 1000 he provided a good pace, but he slowed down some after that. If he keeps coming maybe he can join me - and Keith and Ray when they show up again.

    Peter gave me some breast stroke tips that should help. But, I also pretty much decided a 200 breast stroke was too much for my knee. So I'll stick to the 200 IM and 50 Fly - which will still be firsts for me.

    5x100 Fr/Fr/Bk/Bk/Fr
    1000 Free (13:42)
    4 x 500 Free (7:07; 7:16; 7:17; 7:30) - Need to improve that endurance
    5 x 100 Kick on 2:00
    500 Back w/paddles 7:29
    2 x 200 Back w/paddles
    100 Kick
    200 IM - 3:20
    100 IM - 1:37
    100 Breast
    6 x 100 Free w/on 3:00

    6000 Yards
    110 minutes
    Categories
    Uncategorized
  4. Monday, December 28, 2013

    by , January 28th, 2013 at 06:21 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 64, pool at 80, 100% water clarity.
    Sunny skies with humidity at 70%

    Warm up
    100 FR DPS ABPT
    200 FR Kick
    8x25 on :30 w/Agility paddles, did 14s - 13s

    *Set 1*
    35x50 FR on :50, 30 max, 33 min

    • first two 50s were 33
    • all other 50s were 32 with some at 31 & 30


    *Set 2*
    300 BK DPS ABPT
    300 FR DPS ABPT w/Agility paddles/snorkel

    *Set 3*
    15x100 FR on 1:40, 1:03 min, 1:06 max

    • #1,2,5,6,10 were 1:06
    • all other 100s were 1:05, two 1:04s & a 1:03


    *Set 4*
    200 FR Kick
    400 FR DPS ABPT

    *Set 5*
    2(8x25 FR on :20, 1:00 rest)
    did all 14
    3x50 FR on 1:15
    29, 28, 28

    Warm down
    300 FR DPS ABPT

    Comments:
    First of all, let me say that the Agility paddles (medium size) are very useful and effective. They really assist with the EVF effort, and after taking them off, the stroke feels great right away. And it is possible to alternate using them in a set swimming with/without easily as there a no straps and can be put on quickly. I will order the larger ones to supplement the medium size paddles, but will use the medium size for all four strokes.

    Sets 1 & 3 - What coach Chuck wanted me to do today was approximately 30 min each of 50s, 100s, and 200s at specified pace, but I ran out of time, so cut the 200s and did set 5 instead. The 50s felt great, the 100s were harder in part because I am still feeling my one hour postal swim effort. Also I need do more warm down after a long set like 35x50s.

    Set 5 - I feel that my improvement recently is more due to building my speed, while sustaining my endurance. Speed is something that takes effort to acclimate to, and then to maintain just like distance, but if one does not do speedwork, than the distance work by it self does not prepare enough for racing. So although I was tired after sets 1 & 3, it was more important to me to do at least some speedwork before getting out rather than some of the 200s.
    Categories
    Swim Workouts
  5. Saturday, January 26, 2013 - One Hour Postal Swim

    by , January 28th, 2013 at 06:16 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 71, pool at 78, 100% water clarity.
    Sunny skies with humidity at 67%


    Warm Up
    200 FR DPS ABPT
    200 FR Kick
    4x50 on :50, 34 pace


    *One Hour Postal Swim*

    Split Time
    50 yd 33.45 33.45
    100 yd 34.21 01:07:40
    150 yd 35.02 01:42:41
    200 yd 35.82 02:18:30
    250 yd 35.71 02:54:13
    300 yd 35.69 03:29:54
    350 yd 35.90 04:05:48
    400 yd 35.55 04:41:21
    450 yd 35.89 05:17:14
    500 yd 35.73 05:52:58
    550 yd 35.80 06:28:46
    600 yd 35.79 07:04:34
    650 yd 35.29 07:39:51
    700 yd 35.28 08:15:08
    750 yd 35.33 08:50:28
    800 yd 35.11 09:25:34
    850 yd 35.03 10:00:36
    900 yd 35.48 10:36:05
    950 yd 35.70 11:11:47
    1000 yd 35.89 11:47:40
    1050 yd 35.23 12:22:54
    1100 yd 35.27 12:58:10
    1150 yd 35.31 13:33:29
    1200 yd 35.26 14:08:44
    1250 yd 35.40 14:44:08
    1300 yd 35.12 15:19:16
    1350 yd 35.39 15:54:39
    1400 yd 35.03 16:29:41
    1450 yd 35.53 17:05:13
    1500 yd 35.41 17:40:37
    1550 yd 35.39 18:16:01
    1600 yd 35.20 18:51:13
    1650 yd 35.44 19:26:39 19:26:39
    1700 yd 35.61 20:02:16
    1750 yd 35.08 20:37:20
    1800 yd 35.11 21:12:27
    1850 yd 35.18 21:47:38
    1900 yd 35.04 22:22:40
    1950 yd 35.63 22:58:18
    2000 yd 35.36 23:33:40
    2050 yd 35.24 24:08:54
    2100 yd 35.49 24:44:23
    2150 yd 35.43 25:19:49
    2200 yd 35.42 25:55:14
    2250 yd 35.51 26:30:45
    2300 yd 35.53 27:06:17
    2350 yd 35.39 27:41:40
    2400 yd 35.62 28:17:17
    2450 yd 35.53 28:52:49
    2500 yd 35.26 29:28:05
    2550 yd 35.47 30:03:33
    2600 yd 35.45 30:39:00
    2650 yd 35.32 31:14:19
    2700 yd 35.47 31:49:47
    2750 yd 35.29 32:25:05
    2800 yd 35.33 33:00:25
    2850 yd 35.60 33:36:01
    2900 yd 35.32 34:11:20
    2950 yd 35.46 34:46:47
    3000 yd 35.42 35:22:13
    3050 yd 35.37 35:57:35
    3100 yd 35.32 36:32:54
    3150 yd 35.42 37:08:19
    3200 yd 35.44 37:43:46
    3250 yd 35.36 38:19:07
    3300 yd 35.76 38:54:53 19:28:14
    3350 yd 35.40 39:30:17
    3400 yd 35.34 40:05:37
    3450 yd 35.35 40:40:58
    3500 yd 35.29 41:16:16
    3550 yd 35.22 41:51:29
    3600 yd 35.38 42:26:52
    3650 yd 35.67 43:02:32
    3700 yd 35.66 43:38:11
    3750 yd 35.50 44:13:41
    3800 yd 35.56 44:49:15
    3850 yd 35.55 45:24:48
    3900 yd 35.49 46:00:17
    3950 yd 35.46 46:35:45
    4000 yd 35.51 47:11:16
    4050 yd 35.47 47:46:44
    4100 yd 35.23 48:21:58
    4150 yd 35.27 48:57:14
    4200 yd 35.12 49:32:21
    4250 yd 35.10 50:07:27
    4300 yd 35.08 50:42:32
    4350 yd 35.30 51:17:50
    4400 yd 34.72 51:52:33
    4450 yd 34.89 52:27:26
    4500 yd 34.77 53:02:13
    4550 yd 34.80 53:37:01
    4600 yd 34.56 54:11:34
    4650 yd 35.61 54:47:11
    4700 yd 34.87 55:22:03
    4750 yd 34.59 55:56:38
    4800 yd 34.60 56:31:14
    4850 yd 34.57 57:05:49
    4900 yd 34.22 57:40:02
    4950 yd 34.31 58:14:20 19:19:28
    5000 yd 33.82 58:48:10
    5050 yd 33.91 59:22:04
    5100yd 33.00 59:55:04


    Comments:
    I was looking to go 5025, so 5100 was beyond my expectations. We set up digital clock on my left side and I swim two lanes nearby so I could see it clearly. It was more or less a solo swim, however several of the Swim Florida Jr/Sr Group swimmers took turns pacing with me, which made it more interesting. The first 40 minutes I just paced myself carefully with the clock, and then having more confidence I could do this, I gradually increase my effort the last 20 minutes.

    Updated January 28th, 2013 at 06:24 PM by fdtotten

    Categories
    Swim Workouts , Masters Swim Meets / Events
  6. 1 Hour Postal

    by , January 28th, 2013 at 04:50 PM (A comfort swimmer's guide to easy swimming)
    Went to Boise this weekend to do the 1 hour swim. I had a good swim going 4035 yards even though I did not rest at all prior to doing this. in addition to training hard all last week, I swam a 3300 yard workout on Saturday and then drove to Boise (a 4 hour drive from Elko), went cross country skiing and then out on the town for drinks and dancing with my coach. Woke up Sunday morning thinking I really didn't want to do it but picked up my coach and went to the YMCA, jumped in and went for it. My best distance for this is 4050 yards when I swam it 2 years ago so I was quite pleased with this year's effort. This was the 7th time I've done it since I began swimming in 2000.
    Categories
    Uncategorized
  7. 1|28|13

    by , January 28th, 2013 at 04:22 PM (Blog)
    1|27|13

    Weights at base gym
    Worked everything except quads


    1|28|13

    SCM - club

    1600

    WARMUP
    20 x 15 turn drill
    • hypoxic, rest enough for 3- 4 breaths
    • 5:38


    SET I
    500 fr with snorkel as 10 x 50's at 0:60

    • form


    SET II
    500 drill as human paddle sculling drill

    • some were done with closed fist during propulsive parts


    SET III
    6 x 25 at 2:00 head up free with dolphin kick

    • 15 high to 16 low


    SET IV
    6 x 25 at 0:50 fast flutter kick with just snorkel

    • 25's

    Updated January 28th, 2013 at 07:56 PM by __steve__

    Categories
    Uncategorized
  8. Sun Jan 27, 2013 HOUR SWIM POSTAL

    by , January 28th, 2013 at 12:23 PM (Ande's Swimming Blog)
    Sun Jan 27, 2013 HOUR SWIM POSTAL

    I attempted the Postal on Wed at noon but did hard work outs, Wed morning, Tuesday, & Monday. Around 3k I felt terrible, so I stopped.
    I knew Larry, Dick, & Sharon were going to do it on Sunday, so I figured I'd take another shot or not.

    I swam Fast Friday hard but took it easy at Saturday practice then got a lot of sleep with a 3 hour Saturday afternoon nap and a lazy sleep late Sunday morning. Despite staying up late Saturday night watching "Banshee"

    I also shaved & just decided to swim long smooth & easy.

    When I got the pool, we picked our lanes & I warmed up a little, probably swam around 400. then we dove in for our start at 12:10.
    I split the lane 1 with Dick & swam next to Larry who was in lane 2 beside me.

    I dove in & swam long smooth steady. I could see the digital clock and had a sense of time & pace. To my surprise I didn't stop & felt OK at half way

    Swimmer: Ande Rasmussen

    Distance Laps Splits
    0050 :31.01
    0100 :34.49 01:05.50
    0150 :34.21 01:39.71
    0200 :33.71 02:13.41
    0250 :34.49 02:47.90
    0300 :34.75 03:22.66
    0350 :33.65 03:56.31
    0400 :34.07 04:30.37
    0450 :34.56 05:04.93

    0500 :33.60 05:38.54

    0550 :34.09 06:12.63
    0600 :34.46 06:47.09
    0650 :33.34 07:20.43
    0700 :33.63 07:54.06
    0750 :34.18 08:28.23
    0800 :34.10 09:02.34
    0850 :33.17 09:35.50
    0900 :33.12 10:08.63
    0950 :33.76 10:42.39

    1000 :33.76 11:16.15 5:37.61

    1500 :33.83 16:49.73 5:33.58

    1650 :33.77 18:29.84

    2000 :33.46 22:23.46 5:33.73

    2500 :33.66 27:58.34 5:34.88

    3000 :33.41 33:32.82 5:34.48

    3300 :33.85 36:52.83 18:22.99 2nd 1650 split

    3500 :33.20 39:06.67 5:33.85

    4000 :33.21 44:40.11 5:33.44

    4500 :33.63 50:14.13 5:34.02

    4950 55:13 18:20 3rd 1650 split

    5000 55:45 5:30.87

    5050 56:18
    5100 56:52
    5150 57:23
    5200 57:57
    5250 58:32
    5300 59:04
    5350 59:38

    Went 5385

    2012 Postal 5290

    2011 Postal

    Updated January 28th, 2013 at 02:48 PM by ande

    Categories
    Swim Workouts
  9. SArasota Y Sharks Masters 5:30 AM Workout -01/29/2013

    by , January 28th, 2013 at 12:15 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    4 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    4 X 200 Broken 5:00
    Choice, broken :10 @ 100 race pace.
    1 X 100 easy

    4 X 100 kick 2:10
    8 X 25 sprint kick :40
    1 X 100 swim

    1 X 1000 negative split
    Swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  10. 01.28.13 - Monday workout

    by , January 28th, 2013 at 12:03 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger, Danny, Aundrey and Meredith.

    SCY

    600 Warm up
    200 IM/Free

    200 IM/200 IM Kick 3:15/3:45
    200 IM/200 IM Kick 3:10/3:40
    200 IM/200 IM Kick 3:05/3:35
    200 IM/200 IM Kick 3:00/3:30
    100 Easy
    Not too bad. Feeling sore from last week but I made it.

    200 IM/200 br Kick 2:40/3:10
    200 IM/200 br Kick 2:45/3:15
    200 IM/200 br Kick 2:50/3:20
    200 IM/200 br Kick 2:55/3:25
    100 Easy
    This one hurt. I switched to br kick so I would have a prayer of keeping up. Missed the first IM by :05 and stayed about :05 to :10 back until the last two 200s.

    200 IM Timed (2:39) Not one of my best efforts but I'm pretty beat up right now so I'm not too discouraged by this.

    200 Easy

    5 x 100 - 1:20, descend (1:16, 1:18, 1:17, 1:11, 1:10) Not much of a "descend". Finally got going on the last two.

    200 Cool down

    (5300 Total)
    Categories
    Swim Workouts
  11. Sunday, Jan. 27

    by , January 28th, 2013 at 11:19 AM (The FAF AFAP Digest)
    Saturday:

    Took Saturday off as usual. I was pretty booked anyway as Lil Fort had a soccer game and Teen Fort had finals of HS district champs. She swam well in her evil events and advanced to regionals next weekend. The state cut for 100 evil here is a 1:07, seems really fast to me. I've seen D1 breaststrokers swimming that time in dual meets.

    Sunday:

    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    50 EZ
    4 x 50 caterpillar fly drill
    50 EZ

    Main Sets:

    I adapted a set from Workout #1 of the HIT forum: http://forums.usms.org/showthread.ph...5-Jan-28-Feb-3. Used fins throughout.

    6 x 25 burst + cruise @ :45
    50 EZ

    5 x through:
    1 x 25 back kick @ 100 pace @ :30 (10-11)
    1 x 25 EZ @ :30
    2 x 25 back shooter @ :30
    1 x 25 EZ @ :30
    :30 RI

    50 EZ

    5 x through:
    1 x 25 fly @ 100 pace @ :30 (11-12)
    1 x 25 EZ @ :30
    2 x 25 belly shooter @ :30
    1 x 25 EZ
    :30 RI

    100 EZ

    3 x though:
    1 x 50 AFAP flutter kick w/board (25 lows) @ 1:00
    2 x 50 EZ @ 1:00
    2 x 25 flutter kick shooters @ :30
    1 x 50 EZ @ :30
    :30 RI

    100 EZ

    3 x though:
    1 x 50 swim AFAP (started out with fly-back, went 24, switched to evil when someone joined my lane and went 28s) @ 1:00
    2 x 50 EZ @ 1:00
    2 x 25 back shooter @ :30
    1 x 50 EZ @ 1:00
    :30 RI

    100 EZ

    6 x 25 w/parachute & agility paddles
    150 EZ

    Total: 4700


    +++++++++++++++++++++++++++++++

    Did I add that up correctly? I was in the pool for a long time, but 4700 is still rather a lot of yardage for me. All the shooters -- 40 total -- meant the workout had an aerobic component. And doing those shooters on :30 was a bear after the hard efforts.

    Off to the gym today! May do a shorter swim after.
    Categories
    Swim Workouts
  12. Monday 01/28/13

    by , January 28th, 2013 at 09:01 AM (Workout Swimmer)
    You'll need to pick up the pace to achieve your goal this year:
    My goal pace: 47.67 miles required as of today to reach my goal by the end of the event
    My actual current pace: 46.99 miles as of today

    I knew it was going to happen eventually. Just didn't realize it would happen before the end of January!! Ah well.

    400 back/free
    400 P
    200 K

    100 K
    200 RIM
    300 P
    400 S
    300 P
    200 RIM
    100 K

    4 x 100 desc on 1:40
    100 easy
    3 x 500; P no paddles, P w/paddles & then P w/fins
    100 easy
    Total:4700

    ATAC hosted a meet this weekend, so coach was going easy on everyone. Guess we'll hit it pretty hard again on Wednesday.
    Categories
    Uncategorized
  13. Week 17 - distance Monday

    by , January 28th, 2013 at 08:53 AM (After a long rest)
    I felt pretty good today. A little sluggish at the beginning but soon picked up in the main set.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    200 stretch free
    12x50 25kick, 25 free on 45

    Main set
    5x100 on 1.15
    4x100 on 1.10
    3x100 on 1.05
    2x100 on 1.00
    1x100 on 55
    100 easy

    12x50 with flippers done as 25 free, 25 under water no breath on 1 min
    2x500 on 5.30 with snorkel

    Total 4700

    I made the 15 x 100 all the way down to the 2 on 1 min. The last one I fell apart a bit and went 1.01. Upto the 1 min set I held 1.02-1.03s.

    Off to Tampa and Dc this week. I will be swimming with the local masters teams in both places.
    Categories
    Swim Workouts
  14. Descent effort today but not as fast I would have liked

    by , January 28th, 2013 at 07:19 AM (Mixing it up this year)
    Felt fairly good today. I have a meet in two weeks and I need to get my distance swims stronger and my sprints will be what they are. my main set I did not feel was as fast as I wanted but then again I did not have the big paddles on. I will only use the strapless paddles this week and next so that I don't work the shoulders too much.

    I also need a massage some time soon.

    500 free
    500 Free kick w/zoomers every 3rd 25 fast
    5x200@3:00 Free w/strapless paddles & bouy went 2:57, 2:52, 2:48, 2:46, 2:44
    8x25@:45 shooters w/zoomers
    8x25@:45 12.5m sprint/12.5m easy
    100 Back
    200 Free w/snorkle hold 6 beat kick
    100 Back
    200 Free w/snorkle hold 6 beat kick

    Total 3000 yards
    Categories
    Swim Workouts