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  1. Monday, April 8th - Sets of 8 then some

    Swam 4300 yards Friday morning - had to cut my swim short by 30 minutes to get to my daughter's Field Day. Then left at 6:00 after work and drove 660 miles to Tyler, Tx for my great aunt's 99th Birthday Party on Saturday. Saw Mom and some other family, then drove back on Sunday. So, I didn't bother posting Friday's workout.

    Today, I was still a little tired, but made it to the pool. Swam with Ray and Keith starting out. Then moved over next to Peter and the Dave's.

    2x200 Free
    8x125 Free on 2:00
    100 Easy
    8x100 Free (1st 4 on 1:30, next 4 on 1:45)
    100 Back
    8x75 Free on 1:15
    100 Back
    8x50 Free on :50
    200 Kick
    2x200 Back w/paddles on 3:00
    200 Kick
    100 Free w/paddles
    5x100 Back w/paddles on 1:30
    4x100 Free w/paddles on 1:30
    100 Kick
    2x100 Back w/paddles on 1:30
    2x100 Free

    5800 yards
    108 minutes
    Categories
    Uncategorized
  2. Week 27 - Monday PM

    by , April 8th, 2013 at 09:49 PM (After a long rest)
    I had hoped to arrive at the pool early to do weights and a swim, but I was late leaving the office and did not make it to the pool until 6.30, an hour after I had planned on being there. My coach decided that I should just swim a long workout. Luckily the pool was back to short course yards this evening which made it easier. I believe the pool is going to be LCM Friday evening - Monday morning and the rest of the week will be short course yards.

    Warm up
    400 with snorkel
    5x100 free overkick on 1.20

    Main set
    4x500 pull with paddles descend 1-4 with the last under 5.10 on 6mins
    200 easy
    1000 with snorkel on 12 mins DPS
    100 kick on 2mins
    1000 free working turns on 12 mins
    100 kick on 2mins
    1000 free pull(no paddles) on 12 mins

    Total 6300

    When my coach said that he wanted the last 500 under 5.10 I honestly did not give myself much hope of doing this but to my pleasant surprise I had an awesome set going 5.20,5.15, 5.11 and 5.05. On the last one I lost my paddle on the last turn somehow and lost time yanking it off so it would have been even quicker. I was really pleased with this set! The 1000s were more aerobic and after the 500s were a little anti climactic. Overall a much better day today despite the lack of sleep and I am looking forward to sleeping like a baby tonight.

    Updated April 8th, 2013 at 10:49 PM by StewartACarroll

    Categories
    Swim Workouts
  3. Week 27 - Monday AM

    by , April 8th, 2013 at 09:38 PM (After a long rest)
    I had a sleepless night last night. Lots of work related things were swirling around my head and I just kept waking up. I was not expecting a good day in the long course pool but in general I had a good workout and made steady progress from last weeks experience in the long course pool.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    Main sets
    8x200 pull with paddles on 2.40 descend 1-4 and 5-8
    12x50 kick with fins on 1 min holding 30
    10x100 on 2min best average

    Warm down
    200 easy

    Total 4100m

    I felt pretty decent on the 200 sdropping from 2.30,2.26,2.22,2.20 on 1-4 and 2.25,2.22,2.19,2.15 on 5-8. The kick felt tough but I held 30s on all of them and then the 100s hurt really bad but I even split each 50 and held 1.07-1.08 which I was pleased with.
    Categories
    Swim Workouts
  4. 4|8|13

    Weigts yesterday

    SCM

    3000

    WARMUP
    500 WS

    500 Drill WFS

    WORK
    2 x 25 fr @ 0:30 free hypoxic

    500 WF
    could not catch my breath, and it was embarrassingly slow

    100 back
    2:00, still out of breath

    500 WS, free slow

    20 x 25 @ 1:00 FK WS
    25 for the first few, 28's for the rest except a 24 for the last.

    300 WD free


    Felt very tired today so I just wanted to focus on drills and form without using fins too much. Did a little fly too. Not sure if it's asthma or something, but I could not get enough air, and I was breathing and exhaling deeply. It can't be serious since my HR didn't climb unusually high for the effort level (115 BPM after the 500's), but it was weird.

    Felt like I should do something productive before I finished, so I did some LP for the legs, my arms and shoulders too fried from weights for for anything involving them. But even just kicking I was still huffing up to the start of the next int (30+sec of rest). I couldn't stand upright following these, so at least my lactate pump is working, just couldn't breathe.
    Categories
    Uncategorized
  5. Monday, April 8, 2013

    by , April 8th, 2013 at 07:24 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 68, Water temp 79
    Overcast and raining, humidity at 84%

    Warm Up
    Dryland band stretches 10 min
    500 EZ FR DPS
    200 FR as 25 smooth/25 Fast
    2x100 on 2:00 FR as 50DPS/50Strong, *1:18s
    4x50 on 1:00 FR desc 1-4, *36-36-35-34

    *Set 1*
    4x400 FR on 6:00
    *5:30, 5:24, 5:21, 5:19, 1:00 rest, right into...

    4x400 FR on 6:00 w/agility paddles-tube-buoy
    *5:28, 5:25, 5:23, 5:21, 1:00 rest, right into...

    4x400 FR on 6:00 w/snorkel-agility paddles-fins
    *5:08, 5:02, 4:56, 4:50
    ---200 BK
    ---200 FR Drills

    *Set 2*
    10x50 FR on 1:30
    *33-32-32-31-32-32-31-32-31-30

    Warm Down
    400 FR EZ DPS
    Dryland band stretches 10 min

    Comments
    Mondays after two days out of the water always feel awkward, but it must just my thinking. My pace for the 400s is not that good yet, but improving. I hope that in the next two weeks I will be able to swim under 1:20/100 pace with no equipment for swimming a FR round of 4-5 x 400s.
    Categories
    Swim Workouts
  6. Spring cold

    I was really bummed to wake up yesterday with a cough and congestion. After somehow escaping this past winterís flu and colds that seemed to be everywhere, I seem to have come down with something just as the first warm weather bloomed here. At first I thought I must have triggered my asthma swimming on Saturday in the relatively cold dry airóI dutifully wore my ever-so-fashionable air warming mask while running on the beach to warm up, but thereís not much I can do about the temp of the air I breathe in while swimming. But the onset of other symptoms today makes me think this is just a regular old cold/URI. Thatís actually a reliefóthe last time I had asthma problems it took months to resolve, and I ended up injuring ribs and muscles from all the coughing. Iím trying my best not to feel paranoid about revisiting that ordeal, and in the meantime Iím being very proactive about resting and upping my asthma meds in order to head off those sorts of complications.

    I did go out today with my yoga mat this afternoon and do some lunges and a few planks on the long pier near my house that overlooks the Hudson. (3 x 5 each leg, and just 2 planks for probably not long enough). Then I plopped down on the mat with my book and basked in the sun for a while, which was nice. Hereís hoping I shake this thing soon.
    Categories
    Uncategorized
  7. Sun & Mon, April 7-8

    by , April 8th, 2013 at 05:00 PM (The FAF AFAP Digest)
    Sunday Drylands:

    Rc/Scap ex 15 min
    tried Star Trac ab machine, fail, couldn't get it into a good position
    straight leg hip flexion, 30 x 3 x 8 each leg
    low row, 90 x 4 x 8
    adductors, 100 x 3 x 8
    abductors, 120 x 3 x 8
    tricep press, 70 x 3 x 8
    flutter kicks on bosu, 2 x 100
    seated twists w/30 lb DB, 3 x 25
    twists on cable machine w/yoga ball, 40 x 2 x 15 each side
    med ball slams in squash court, 10 x 50 various
    foam rolling/streching, 15 min
    skipped plyos bc of knee


    Monday Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 50 w/agility paddles
    odds = front scull @ 1:10
    evens = free, EVF emphasis @ 1:00
    50 EZ

    Main Sets:

    6 x 25 burst + cruise
    100 EZ

    8 x 25 kick w/fins @ :45
    odds = AFAP (11s)
    evens = EZ
    100 EZ

    Did workout #1A from the HIT forum. http://forums.usms.org/showthread.ph...501#post285501. Had planned on workout #1, but just wasn't up for it today.

    w/fins:
    1 x 50 @ 100 pace @ 1:00 (fly, 25 high)
    2 x 50 EZ @ 1:00

    2 x 50 @ 100 pace @ 1:30 (back, 26)
    4 x 50 EZ @ 1:00

    3 x 50 @ 100 pace @ 2:00 (breast, 29)
    6 x 50 EZ

    4 x 50 @ 100 pace @ 2:30 (free w/agility paddles, 25)
    8 x 50 EZ

    Total: 3100


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

    Whew, I was tired today. I had a busy weekend with long drives back and forth to Pittsburgh, work on renovations, poor sleep, etc. Didn't feel up to much today, though doing 100 pace work is important too. The really super fabulous news is that our VA house, aka The Compound where Jimby squats, is under contract. We had almost a full price offer right after our very well attended open house on Sunday. Relief! We love our house, but as a Victorian painted lady it sort of sticks out amidst all the center hall colonials that abound. They will inherit our summer league pool/racquet membership after we move, and our team will be glad that they are a family of swimmers.
  8. Sarasota Y Sharks Masters 5:30 AM Workout -04/09/2013

    by , April 8th, 2013 at 01:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper Workout #14
    SCY

    WARM UP:
    3 X 250 4:00

    1 X 300
    Choice, fins optional

    10 X 50 1:20 choice
    #3-6-9 are fast #10 is easy

    6 X 25
    odd: build to race finish
    even: blocks, sprint 20 yards

    1 X 75 easy
    1 X 50 blocks
    1 X 100 easy

    $$$$$RELAY STARTS$$$$$$$

    WARM DOWN: 4 X 50 easy

    2100+-
    Categories
    Swim Workouts
  9. Sun Apr 7th: 2013 South Central SCY Zones

    by , April 8th, 2013 at 01:23 PM (Ande's Swimming Blog)
    Sun Apr 7th
    Zones Day 3


    RESULTS

    Event 35 Men 45-49 50 Yard Butterfly
    1 Varozza, Mike J 45 Longhorn Aquatic 25.00 23.84 20
    2 Heber, Scott 46 Dallas Aquatic M 24.75 23.97 17
    3 Rasmussen, Anders M 49 Longhorn Aquatic 24.34 24.27 16


    Event 37 Men 45-49 100 Yard Backstroke
    1 Rasmussen, Anders M 49 Longhorn Aquatic 54.99 55.16 20
    28.12 55.16 (27.04)
    my splits are correct, I cruised the 1st 50 too much, built the 3rd 25 then sprinted the 4th


    Event 43 Men 45-49 200 Yard IM
    1 Rasmussen, Anders M 49 Longhorn Aquatic 2:03.59 2:03.98 20
    27.32 1:00.14 (32.82) 1:35.60 (35.46) 2:03.98 (28.38)
    So so IM OK


    Event 45 Men 45+ 200 Yard Medley Relay
    1 Longhorn Aquatic-43 'A' 1:37.50 1:39.18 40
    1) Rasmussen, Anders M M49 2) Guthrie, David M M52
    3) Varozza, Mike J M45 4) Stinchcombe, Maxwell B M56
    25.35 52.28 (26.93) 1:15.72 (23.44) 1:39.18 (23.46)
    this event happened about 10 minutes after the 200 IM, not much recovery time

    Then the 1000 Free was next shortly after the relay,
    not much time to recover
    I just cruised it and went 10:58.??
    but it still hurt, David Alley went 10:39 & dick worrell went 10:50

    Event 50 Men 45-49 1000 Yard Freestyle

    1 Rasmussen, Anders M 49 TXLA-43 10:58.65
    29.63 1:01.47
    1:34.14 2:07.08
    2:40.02 3:13.22
    3:46.41 4:19.75 2:12.67
    4:53.28 5:26.93
    6:00.68 6:34.55 2:14.80
    7:08.29 7:41.92
    8:15.22 8:48.36 2:13.81
    9:21.51 9:54.43
    10:27.15 10:58.65 2:10.29 5:31.72

    1 Worrel, Dick 59 TXLA-43 10:50.19
    30.92 1:03.58 1:36.55 2:09.71
    2:42.54 3:15.47 3:48.19 4:20.70
    4:53.27 5:25.97 5:58.67 6:31.44
    7:04.02 7:37.05 8:09.67 8:42.09
    9:14.55 9:47.04 10:19.25 10:50.19

    1 Alley, David W 38 TXLA-43 10:31.52
    27.78 57.76 1:28.88 2:00.08
    2:31.94 3:03.84 3:36.23 4:08.48
    4:41.03 5:13.31 5:45.51 6:17.73
    6:50.25 7:22.51 7:54.53 8:26.57
    8:58.61 9:30.54 10:02.07 10:31.52

    Updated April 11th, 2013 at 11:40 AM by ande

    Categories
    Masters Swim Meets / Events
  10. Sat Apr 6th: 2013 South Central SCY Zones

    by , April 8th, 2013 at 01:03 PM (Ande's Swimming Blog)
    Sat Apr 6th
    Zones Day 2


    RESULTS


    Event 11 Men 45-49 100 Yard IM

    1 Heber, Scott 46 Dallas Aquatic M 55.32 20
    25.63 55.32 (29.69)
    2 Varozza, Mike J 45 Longhorn Aquatic 56.00 17
    25.67 56.00 (30.33)
    3 Rasmussen, Anders M 49 Longhorn Aquatic 56.09 16
    25.10 56.09 (30.99)

    glided in on my BK to BR turn, didn't feel explosive in BR


    Event 15 Men 45-49 50 Yard Breaststroke
    1 Heber, Scott 46 Dallas Aquatic M 28.75 27.65 20
    2 Marx, Jeff 48 Nitro Swimming-4 29.00 28.88 17
    3 Rasmussen, Anders M 49 Longhorn Aquatic 29.62 30.07 16
    felt sluggish, need to work on BR sprinting

    Event 19 Men 45-49 50 Yard Backstroke
    1 Rasmussen, Anders M 49 Longhorn Aquatic 25.62 25.11 20

    2 Varozza, Mike J 45 Longhorn Aquatic 36.00 26.17 17
    3 Davis, Ross C 46 Woodlands Master 26.99 26.46 16
    Felt pretty good, judges said I kicked too far, I showed them video from 2 angles, it was close

    Event 21 Men 45-49 200 Yard Breaststroke
    1 Marx, Jeff 48 Nitro Swimming-4 2:19.43 20
    31.52 1:07.00 (35.48) 1:43.15 (36.15) 2:19.43 (36.28)
    2 Rasmussen, Anders M 49 Longhorn Aquatic 2:26.56 17
    32.81 1:10.28 (37.47) 1:48.48 38.20) 2:26.56 (38.08)
    Swam it pretty easy with a very low stroke count, "that guy" nipped me


    Event 21 Men 50-54 200 Yard Breaststroke
    1 Guthrie, David M 52 Longhorn Aquatic 2:13.00 2:10.76 20
    29.79 1:03.08 (33.29) 1:36.73 (33.65) 2:10.76 (34.03)
    2 Hoffman, Keith T 54 Unattached-0 2:25.50 2:26.54 17
    33.70 1:11.68 (37.98) 1:49.70 (38.02) 2:26.54 (36.84)


    #25 Men 200 Free Relay

    Event 25 Men 45+ 200 Yard Freestyle Relay
    -- Longhorn Aquatic-43 'B' 1:56.00 DQ
    1) Rasmussen, Anders M M49 2) Hague, David J M59
    3) Walker, Paul B M51 4) Killeen, Robert J M50
    22.83 45.56 (22.73) 1:10.28 (24.72) DQ (23.54)
    judges said our 2nd guy jumped, not a very good 50 I need to do more FR sprinting

    Updated April 11th, 2013 at 11:48 AM by ande

    Categories
    Uncategorized
  11. 04.08.13 - Monday workout

    by , April 8th, 2013 at 09:16 AM (Pete's swim blog)
    Swam w/ Dave and Dave. My knees are shot from soccer yesterday. It didn't feel so bad playing but I was in bad shape this morning. Other than push-offs and any type of kicking, I was fine. After a couple thousand yard, it became more manageable.

    SCY

    700 Warm up

    16 x 50 - :50
    * 3 free + 1 kick
    * 1 Stroke/2 Free + 1 kick
    * 2 Stroke/1 Free + 1 kick
    * 3 Stroke + 1 kick
    Break

    4 Rounds of:
    * 4 x 100 on 1:30, 1:25, 1:20, 1:15 (Pick 4 from Fly, Breast, IM, Free, Free)
    * 1:00 Rest
    We added the 1:00 Rest. It was tough cycling back into 100 stroke after 100 free on 1:15. I might have made 2 or 3 but 4 was going to be pretty tough without the extra rest. I did mine Fly (1:18-1:20), IM (1:22-1:23), Free (1:12-1:15), Free (1:10-1:12). Knees hurt too much to do breaststroke.
    100 Easy

    7 Rounds of:
    * 75 Hard Pull - :50 (Made :47-:48)
    * 25 Easy Pull - :40
    * 75 Hard Kick - 1:05 (Made 1:04-1:07)
    * 25 Easy Kick - :45

    16 x 25
    * 1-8 odds hard IM order, evens easy free - :30
    * 9-12 No breath - :40
    * 13-16 Easy (cool down) - :30

    (5000 Total)
    Categories
    Swim Workouts
  12. After a weekend off doing other things not a bad Monday

    by , April 8th, 2013 at 07:43 AM (Mixing it up this year)
    Today was an IM kind of day, just needed to do something a little different today. One of these days I might just do a 1000 IM, just to do it.

    Muscles hurting on my left tricept toward the elbow, but still not enough to cause me to stop.

    500 free
    500 free kick w/zoomers

    500 free w/strapless paddles, bouy & snorkle went 7:13
    400 IM went 6:46
    300 breast kick
    200 back w/strapless paddles just seeing if I could keep them on
    100 fly drill
    400 IM went 6:39

    400 free EZ
    200 free kick w/zoomers

    Total 3500 yards
    Categories
    Swim Workouts