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  1. Wed. April 3 - Hump Day

    Well, those new swimmers that made April Fool's resolution petered out quick. There was hardly anyone at the pool this morning. We all had lanes to ourselves most of the workout. Swam with Peter, Dave, Dave, and Danny again doing their workout for the first 3100 yards. Then, swam on my own. Swam some breast and fly, which I hadn't done since Feb - I need to keep that up.

    6 times thru (1st time thru was my warmup)
    200 Free on 3:00 (2:45 descended to 2:37)
    6x25 on :40 IM mix

    4x100 on 1:45 (swim 1st 100, then add 25 kick each 100)
    4x100 on 1:45 (start w/25 kick and add 25 kick each 100)
    50
    100 Timed kick (1:32)
    50
    3x200 Back w/paddles on 3:00
    5x100 Free w/paddles on 1:30
    100 Kick
    5x100 Back w/paddles on 1:30
    4x50 Kick
    100 Free
    100 Back

    5200 yards
    108 minutes
    Categories
    Uncategorized
  2. Wednesday, April 3, 2013

    by , April 3rd, 2013 at 05:57 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74, Water temp 79
    Sunny & clear, humidity at 84%

    Click image for larger version. 

Name:	Masters Senior Swimmers @FGCU.jpg 
Views:	459 
Size:	137.6 KB 
ID:	7365
    These senior masters swimmers train at FGCU with white sunshirts that also include significant drag. However I have watched them do some very seriously fast 25 & 50 meter swims. I anticipate they will do well at Pan Pacs in June.


    Warm Up

    Dryland band stretches 10 min
    3(200 FR on 3:00, 4x50 FR on 1:00)
    *2:47-40-39-38-38
    *2:42-38-38-37-36
    *2:38-37-36-35-34

    *Set 1*
    6x400 FR on 7:00, desc 1-6
    *5:36, 5:34, 5:30, 5:26, 5:22, 5:19
    ---200 BK
    ---200 Fly as 2(25DK/bk,25RA,25LA,25DPS)

    *Set 2*
    6x200 FR on 3:30 w/tube-buoy-agility paddles
    2:44, 2:43, 2:41, 2:40, 2:37
    ---200 BK
    ---200 BR Kick,DR

    *Set 3*
    4(100 FR on 1:40, 2x50 FR on 1:00, :40 rest) w/fins
    *1:08-31-30, 1:08-30-30, 1:07-30-29, 1:06-29-29

    Warm Down
    400 FR/BR/BK/Fly EZ
    Dryland band stretches 10 min

    Comments
    In the 400s I did OW sighting 2-3 times per 50 on #1-4. For the 200s FR pulling with paddles-buoy-tube, 2:41 and under is the best I have done so far this training period. I was able to sustain good technical form in FR in all the sets today particularly more effective in closing the final 25s.
    Categories
    Swim Workouts
  3. Week-26-Wednesday-PM (training camp day 3)

    by , April 3rd, 2013 at 05:18 PM (After a long rest)
    I managed to take a nap this morning and despite it only being for about 1.5 hrs it felt great. I had a nice early lunch and rehydrated afer this mornings workout. I arrived for this afternoons workout at noon and spent about 45 minutes doing weights and the Vasa swim bench and then swam for a couple of hours. I generally felt much better this afternoon but had a persistant headache throughout the workout. I put this down to hydration or lack there of.

    Weights
    4x(10 reps per machine of bench press, seated rows hands inside, seated rows hands outside, leg extension, lower back machine, leg curls, military press, lat pull down hands inside, lat pull down hands outside) no rest between machines or across sets. I increased weight by a plate per round.

    10 mins on vasa swim bench. This was really tough, and I sweat buckets, triceps killed after this.

    Swimming
    Warm up
    6x200 swum as swim,kick, drill x 2
    10x50 free with overkick on 1 min
    12x50 free on 40 getting the heart rate up for the main set

    Main set
    4x(500 free with paddles and buoy on 7 min holding 31-32 per 50, 4x50 kick on 1 min, 200 IM building each 50)


    Warm down
    6x100 swum drill swim by 25 on 1.40

    Total 6500

    I went 5.15, 5.12, 5.17 and 5.20 on the 500s which i was really pleased with. I tended to go out a little bit quick at the beginning so worked hard to even the 500 out. The sexond one was quicker than i swam the DAM meet in February. I am really tired and could do with another nap but decided to stick around the pool and watch my daughter practice. Hopefully i wont stiffen up too bad.

    Updated April 3rd, 2013 at 06:46 PM by StewartACarroll

    Categories
    Swim Workouts
  4. Wed, April 3

    by , April 3rd, 2013 at 05:08 PM (The FAF AFAP Digest)
    Gym:

    RC/scap ex, 15 min
    Stretching & foam rolling, 30+ min

    Swim/SCY/Solo:

    650 various
    5 x 50 scull
    3 x 100 free, emphasize EVF
    50 EZ
    5 x (broken 100 dolphin kick on back w/fins + 50 EZ)
    -- break :10 @ each 25
    -- 1st-3rd 25 = UW until flags
    -- last 25 = shooter
    100 EZ

    Total: 2100


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

    Just a recovery day. I was happy that the hypoxic 100s were pretty easy. Not even too much discomfort on the last length.

    Planning on heading up to Pittsburgh this weekend. Renovations continuing. I think we may have botched some paint colors in one room. Argh!
    Categories
    Swim Workouts
  5. Tuesday 4/2/13

    Tuesday 4/2

    AM Crossfit and PM SCY

    Crossfit:

    for time:
    50 OH plate lunges @ 25#
    40 box jumps
    30 sit-ups
    20 pull-ups
    100M SPRINT row
    20 pull-ups
    30 sit-ups
    40 box jumps
    50 OH plate lunges @ 25#

    final time: 12:25

    PM swim:

    200 swim
    300 R.I.M.O. k/dr/sw
    400 pull w/ buoy + strapless paddles

    3x
    3x100 FR kick w/ board
    RD1 @ 1:50
    RD2 @ 1:45
    RD3 @ 1:40
    4x25 @ :40 FAST fly kick (SEAL style)

    12x100
    4 @ 1:20 2 lines under H2O
    4 @ 1:15 D1-4
    4 @ 1:10 RED HR

    100 EZ

    Total: 3400
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -04/04/2013

    by , April 3rd, 2013 at 01:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper Workout #11######Meet starts 1 week from today#######
    SCY
    WARM UP:
    3 X 250 4:00

    1 X 800
    Rest :20 @ each 200
    Choice, fins optional

    6 X 50 kick 1:15

    6 X 50 1:15
    1-3: perfect stroke
    4-6: descend to fast, #6 @ 100%

    3 X 100 2:15
    Choice. Swim @ 85/90%

    WARM DOWN: 4 X 50 easy

    2650Y
    Categories
    Swim Workouts
  7. 500 free: swim smart or be the crowd pleaser?

    by , April 3rd, 2013 at 12:46 PM (Chowmi's Blog)
    Well, Easter eating really pounded me up! I am an absolute whopping 144 lbs but the 2 chocolate bunnies, sour lemonheads, and low grade tummy ache were worth it.

    SCM, Baylor Fitness Center.

    Monday:
    My joints actually HURT. And that would be knees, hips, shoulders, elbows, and wrists. It is also amazing how emotionally fragile I am after a 4 day school vacation and holiday festivities. I had to take it super easy and do short sprints. That said, I did about 6 dives off the blocks. I did 1 fast 50 and lanemates said it was a 28 low, but I thought it was so bad I didn't look at the clock right away, and when I did it was on the :30 so I think that it true I did a 28 high.

    Tuesday:
    MUCH BETTER! No sharp stabbing pains or tummy ache today. But I didn't want to do any dives nor any blast-o sprints. So I did a fast 200/150/100 backstroke and went 2:48/2:04 and 1:19.

    Wednesday: That's today!
    Major goofing off!

    HOORAY! Pysche sheets are up and the timeline. I am really excited to do the 500 free. Everyone is telling me not to do my usual sprinty MO and go easy at the beginning. However, I am really toying with just going as fast I can - even if it's too fast. I'm not sure if I would feel very happy to have a lot left in the tank and go a mediocre time. I'd rather blast it out and die a horrible swim-death. Honestly! It would be like, dramatic irony where everyone in the natatorium knows what's going to happen except the person swimming way too fast in the 500. Then the climax to the anvil. But before then, i'd enjoy the absolute THRILL of being so far ahead of everyone else! I'm not sure I want to be on the leader's feet and then just slowly fall back further and further....why not add drama and spice to heat 1 of the 2013 south central zone meet! I'm also not sure about the other events. I think no matter what I do the 500 will take so much out of me. I may skip the 200 back, split the 100 free (50) and do the the 50 back. The next day, I might split the 200 free (50 free), swim the 100 back and then decide to stick around for 2 more 50's or to go home. I'm not that excited about swimming anything beyond the 500 free and at least 1 peppy 50 free.
    Categories
    Uncategorized
  8. Friday 3/29/13

    Friday 3/29

    AM and PM SCY

    AM swim:

    500 swim
    12x50 @ 1:00 odd: kick/drill, even: drill/build

    6x200 @ 2:30
    7x100 @ 1:10

    100 EZ

    Total: 3100

    PM swim:

    500 swim

    Water Polo!

    Total: 500
    Categories
    Swim Workouts
  9. Wed Apr 3rd, 2013 Zones are 2 DAYS AWAY

    by , April 3rd, 2013 at 12:00 PM (Ande's Swimming Blog)
    Wed Apr 3rd, 2013 Zones are 2 DAYS AWAY

    The 2013 Masters South Central Zone SCY Swimming Championships are this weekend Fri Apr 5 - Sun 7, 2013
    Psych Sheet
    Tentative Timeline
    Meet Information

    Entered:


    FRI


    Event 2 Men 400 Yard IM
    1 Davis, Ross C 46 WMST-25 4:30.30
    2 Rasmussen, Anders M 49 TXLA-43 4:34.56
    3 Armstrong, Jonathan W 37 WMST-25 4:36.37
    4 Wiggans, Keith 34 TXLA-43 4:38.94
    5 Sauer, Jim 55 TXLA-43 4:39.00


    Event 4 Men 1650 Yard Freestyle
    1 Patten, Bobby 50 DAMM-26 17:45.22
    2 Alley, David W 38 TXLA-43 18:00.00
    3 Armstrong, Lance E 41 WHAC-43 18:00.00
    4 Rasmussen, Anders M 49 TXLA-43 18:01.37 (should I swim it or scratch?)
    5 Wood, Steve 52 RIDG-26 18:45.67
    6 Wood, Larry W 59 TXLA-43 19:00.00
    7 Worrel, Dick 59 TXLA-43 19:00.00
    8 Cleveland, James A 40 UNAT-0 19:15.00


    SAT


    Event 11 Men 100 Yard IM
    1 Zolno, David J 24 TXLA-43 54.00
    2 Vogel, Jake N 25 WHAC-43 54.50
    3 Davis, Ross C 46 WMST-25 56.00
    4 Rasmussen, Anders M 49 TXLA-43 56.53
    5 Heber, Scott 46 DAMM-26 56.75
    6 Dill, Scott 40 TXLA-43 57.00
    7 Armstrong, Jonathan W 37 WMST-25 57.37
    8 Wood, Steve 52 RIDG-26 57.89
    9 Guthrie, David M 52 TXLA-43 58.00
    10 McKee, Chris 33 TXLA-43 58.20
    11 Quintero, Chris L 19 TXLA-43 58.88
    12 Baxter, Kyle E 26 PCAT-26 58.89
    13 Varozza, Mike J 45 TXLA-43 58.93
    14 Talma, Mark R 26 STFF-25 59.00
    15 Hoffman, Keith T 54 UNAT-0 59.10
    16 Schroeder, Brian 25 UNAT-0 59.20


    Event 15 Men 50 Yard Breaststroke
    1 Zolno, David J 24 TXLA-43 27.00
    2 Guthrie, David M 52 TXLA-43 28.00
    3 Wiggans, Keith 34 TXLA-43 28.10
    4 Heber, Scott 46 DAMM-26 28.75
    5 Huggins, Dale R 40 TXLA-43 28.84
    6 Marx, Jeff 48 NITR-43 29.00
    7 Hoffman, Keith T 54 UNAT-0 29.20
    8 Putterman, Dean E 50 COOG-25 29.30
    9 Armstrong, Jonathan W 37 WMST-25 29.37
    10 Baxter, Kyle E 26 PCAT-26 29.61
    11 Rasmussen, Anders M 49 TXLA-43 29.62
    12 Killeen, Robert J 50 TXLA-43 29.80
    13 Neville, Richard 56 FAST-26 29.90
    14 Dill, Scott 40 TXLA-43 30.00


    Event 19 Men 50 Yard Backstroke
    1 Rasmussen, Anders M 49 TXLA-43 25.62

    2 Wood, Steve 52 RIDG-26 25.67
    3 Bailey, Bradley H 43 TXLA-43 26.00
    4 Davis, Ross C 46 WMST-25 26.99
    5 Ziegler, Trevor 24 UNAT-0 27.15
    6 Schroeder, Brian 25 UNAT-0 27.40
    7 Hoffman, Keith T 54 UNAT-0 28.40
    8 Kone, Bruce C 55 RICE-25 28.50
    9 Perry, Guy 42 TXLA-43 28.50


    Event 21 Men 200 Yard Breaststroke
    1 Guthrie, David M 52 TXLA-43 2:13.00
    2 Bass, Bill 44 WMST-25 2:19.38
    3 Marx, Jeff 48 NITR-43 2:20.00
    4 Dill, Scott 40 TXLA-43 2:20.00
    5 Rasmussen, Anders M 49 TXLA-43 2:22.00
    6 Armstrong, Jonathan W 37 WMST-25 2:22.37
    7 Hoffman, Keith T 54 UNAT-0 2:25.50
    8 Baxter, Kyle E 26 PCAT-26 2:26.25


    SUN


    Event 31 Men 100 Yard Breaststroke
    1 Zolno, David J 24 TXLA-43 57.00
    2 Guthrie, David M 52 TXLA-43 59.50
    3 Vogel, Jake N 25 WHAC-43 59.99
    4 Wiggans, Keith 34 TXLA-43 1:01.40
    5 Hoffman, Keith T 54 UNAT-0 1:02.60
    6 Marx, Jeff 48 NITR-43 1:03.00
    7 Talma, Mark R 26 STFF-25 1:03.00
    8 Bass, Bill 44 WMST-25 1:03.31
    9 Ziegler, Trevor 24 UNAT-0 1:03.32
    10 Heber, Scott 46 DAMM-26 1:03.50
    11 Baxter, Kyle E 26 PCAT-26 1:03.52
    12 Armstrong, Jonathan W 37 WMST-25 1:04.37
    13 Huggins, Dale R 40 TXLA-43 1:04.44
    14 Putterman, Dean E 50 COOG-25 1:04.50
    15 Davis, Ross C 46 WMST-25 1:04.93
    16 Dill, Scott 40 TXLA-43 1:05.00
    17 Rasmussen, Anders M 49 TXLA-43 1:05.99


    Event 35 Men 50 Yard Butterfly
    1 Vogel, Jake N 25 WHAC-43 23.50
    2 Bailey, Bradley H 43 TXLA-43 24.00
    3 Kainz, Ceazar J 21 CBA-43 24.10
    4 Nelms, Brandon L 28 PCAT-26 24.10
    5 Rasmussen, Anders M 49 TXLA-43 24.34
    6 McKee, Chris 33 TXLA-43 24.70
    7 Heber, Scott 46 DAMM-26 24.75
    8 Killeen, Robert J 50 TXLA-43 24.80
    9 Varozza, Mike J 45 TXLA-43 25.00
    10 Glass, Mark W 38 WMST-25 25.33
    11 Armstrong, Jonathan W 37 WMST-25 25.37
    12 Wood, Steve 52 RIDG-26 25.67
    13 Schroeder, Brian 25 UNAT-0 25.80
    14 Kone, Bruce C 55 RICE-25 25.86
    15 Patten, Bobby 50 DAMM-26 25.88
    16 Putterman, Dean E 50 COOG-25 25.90


    Event 37 Men 100 Yard Backstroke
    1 Rasmussen, Anders M 49 TXLA-43 54.99

    2 Quintero, Chris L 19 TXLA-43 55.74
    3 Wood, Steve 52 RIDG-26 56.78
    4 Mayer, George 24 UNAT-0 57.00
    5 Ziegler, Trevor 24 UNAT-0 57.49
    6 Schroeder, Brian 25 UNAT-0 57.70
    7 Alley, David W 38 TXLA-43 59.00
    8 Toren, Jared M 32 TXLA-43 1:00.00


    Event 43 Men 200 Yard IM
    1 Vogel, Jake N 25 WHAC-43 1:59.31
    2 Davis, Ross C 46 WMST-25 1:59.99
    3 Rasmussen, Anders M 49 TXLA-43 2:03.59
    4 Heber, Scott 46 DAMM-26 2:05.00
    5 Wiggans, Keith 34 TXLA-43 2:05.48
    6 McKee, Chris 33 TXLA-43 2:07.80
    7 Armstrong, Jonathan W 37 WMST-25 2:08.37
    8 Guthrie, David M 52 TXLA-43 2:09.00
    9 Schroeder, Brian 25 UNAT-0 2:09.00
    10 Baxter, Kyle E 26 PCAT-26 2:09.15
    11 Dill, Scott 40 TXLA-43 2:10.00
    12 Sauer, Jim 55 TXLA-43 2:10.00
    13 Toren, Jared M 32 TXLA-43 2:12.00
    14 Jones, Shawn 38 DADS-25 2:12.95
    15 Talma, Mark R 26 STFF-25 2:13.00
    16 Hoffman, Keith T 54 UNAT-0 2:15.11


    Event 51 Men 1000 Yard Freestyle
    1 Alley, David W 38 TXLA-43 10:35.00
    2 Armstrong, Lance E 41 WHAC-43 10:40.00
    3 Rasmussen, Anders M 49 TXLA-43 10:49.99
    4 Gogulski, David H 44 NITR-43 11:10.47
    5 Sauer, Jim 55 TXLA-43 11:20.00
    6 Worrel, Dick 59 TXLA-43 11:20.00
    7 Siegel, Craig 55 TXLA-43 11:30.77
    8 Wood, Larry W 59 TXLA-43 11:40.00
    9 Gibson, Kip E 57 UNAT-0 11:42.80
    10 Killeen, Robert J 50 TXLA-43 11:55.00
    11 Montgomery, Jim 58 DAMM-26 12:00.00
    12 Coates, Ed M 47 TXLA-43 12:00.00
    13 Cothren, Jack 63 BUMS-4 12:17.00
    14 Kadas, Chris W 50 TXLA-43 12:38.86
    15 Wright, Stephen S 54 TXLA-43 12:40.00
    16 Walker, Donald M 54 MOST-43 12:45.00


    ~ ~ ~ ~

    Whitney Coached
    6:30 dove in around 6:45
    SCY UT Swim Center main pool
    Swam with: Todd Marcio and David
    next to Keith, Mike, Ned



    Warm up
    went around 300

    Main Set

    5 x 100 on 2:00 desc

    200 easy

    5 x 50 on 1:15 desc

    200 easy


    Next Meet:
    Days Till SC Zones

    Meet Info

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Categories
    Swim Workouts , Planning
  10. Workout 04/03/13:

    by , April 3rd, 2013 at 10:55 AM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 IM drill

    5 x
    - 50 kick on :60
    - 100 FR pull with buoy on 1:20

    1 x Noah's Ark pull with buoy
    1 x 100 loosen
    4 x two-turn 50 FR on :50 (from mid-pool)
    1 x 200 Rotissery kick/drill by 25
    1 x 100 loosen and out
    (Solo/Rec/2450 yds/50 min)
    ----------------------------

    Busy few days at work, as things always pick up at the beginning and middle of the month. Yesterday the new orders kept piling in, even after 6pm, so it seemed like little headway was made. Momma said there'd be days like that.

    Nice swim today, although I am still feeling a little stiff in the water. I haven't slept well over the past few nights, which is common after seeing Emma for a bit. Speaking of which, Ihave to get to the post office in order to mail down some items that didn't fit in her suitcase, then I'm heading over to Albany with Preston for a doctor appointment he has. Might try to swim tonight, but will have to see how the day goes. Perhaps I'll find some motivation along the road somewhere.
    Categories
    Swim Workouts
  11. 04.03.13 - Wednesday workout

    by , April 3rd, 2013 at 10:36 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave and Danny. Fly was working today. Did a lot of stroke/kick.

    SCY

    600 Warm up

    6 rounds of:
    * 200 IM - 3:00 If under 2:45, substitute 50 stroke w/ 50 kick. Eventually ended up at 150 kick/50 stroke
    * 6 x 25 stroke - :40
    50 Easy

    4 x 100 Fly - 1:45 0/25/50/75 kick
    1:00 Break
    4 x 100 IM - 1:45 25/50/75/100 kick
    50 Easy
    100 Timed kick (1:23)

    16 x 25 - :30 Odds no breath, evens easy
    16 x 50 kick w/ fins - 1:00 Odds underwater sdk down/easy back, evens IM Order

    200 Cool down

    (5100 Total)
    Categories
    Swim Workouts
  12. Wednesday 04/03/13

    by , April 3rd, 2013 at 09:43 AM (Workout Swimmer)
    Tired from weights. Telling myself it will pay off in the long run. Meanwhile. . . .

    500 back/free
    500 P
    400 K
    100 easy
    12 x 100 @ 1:30 (OMG my arms were pushed to "failure" on these, literally)
    8 x 4 cycle speed play
    200 easy
    500 P no paddles
    100 easy
    Total: 3500 LCM

    So all of you out there who read this blog, if you have any great ideas on what I'm supposed to be telling myself when my arms are so tired I can barely lift them. Someone told me to focus on my lats - stretching it out, someone else told me to just rest a 50 or 100 - I'm afraid if I focus on my lats that I will slow down and certainly not make the interval. But if I rest, and skip a 100 (or 50 in SC) I can go a little bit longer. I'm sure in 2 weeks I'll feel better. . . .
    Categories
    Uncategorized
  13. Week 26 -Wednesday AM(training camp day 3)

    by , April 3rd, 2013 at 09:43 AM (After a long rest)
    I was still sore this morning, but this was another recovery workout which helped a lot. Not only am I sore but I feel quite fatigued. I have been trying to force mySelf to eat between workouts even though I have not been that hungry, and drink a lot of electrolytes.

    400 free with snorkel
    6x50 catchup on 1 min
    12x75 IM rotating order on 1.05
    8x50 with fins swum as 25 free 25 under water kick on 1 min
    6x200 swum as 50 back, 100 free, 50 back on 2.45
    1000 with snorkel 6 beat kicking
    100 easy

    Total 4300

    This afternoon we are working on timed 500s so fingers crossed I can hit a good rhythm and will be over this period of feeling cruddy. I sort of expected to hurt this week but hoped I would be able to put some good sets together. Still a long way to go this week and hopefully I will start to feel better soon.
    Categories
    Swim Workouts
  14. Starting to get back to were I was

    by , April 3rd, 2013 at 08:19 AM (Mixing it up this year)
    Today I started to barely hit some times I used to be able to do. I will have to do a test set next week to see where I am.

    500 free
    500 free kick w/zoomers

    5x100@1:35 free w/strapless paddles & bouy held 1:22's
    1 minute rest
    5x100@1:30 free w/paddles & bouy held 1:19's

    300 free kick w/zoomers
    200 breast kick

    200 Free for time went 2:45
    100 free EZ
    200 1 arm fly drill

    Total 3000 yards
    Categories
    Swim Workouts