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  1. 04.06.13 - Saturday workout

    by , April 6th, 2013 at 10:50 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Brandon @ Huntsville Nat. Long course setup this morning. I'd just about forgotten how long it was. Rushed out of practice to coach soccer. I'm coaching 3 teams which pretty much wrecks my Saturdays but I love doing it. Perfect day for soccer. Not too hot. Kids had a great time.


    400 warm up
    4 x 50 Kick w/ fins
    4 x 100 free - 1:30

    Intervals from here out were last in, first out. Usually :10-:15 rest interval.

    4 x 150 (Stroke/free/stroke, IM Order)

    4 x [200 pull + 50 kick (no fins)]

    4 x [200 reverse IM + 100 pull]

    3 x 50 Fly
    200 free
    3 x 50 Back
    150 free
    3 x 50 Breast
    100 free
    4 x 50 free

    200 Cool down

    (5100m total)
    Swim Workouts
  2. Fri Apr 5th: 2013 South Central SCY Zones

    by , April 6th, 2013 at 09:52 PM (Ande's Swimming Blog)
    Fri Apr 5th
    Zones Day 1


    Event 1 Men 45-49 400 Yard IM

    I Did not know the heats were mixed & seated fastest to slowest.
    I thought I had 30 min before my race then suddenly found out I had 4 minutes to get my new suit on & show up at the blocks.
    I was tying my suit & putting on my cap as others in my heat were on the blocks.

    2 Rasmussen, Anders M 49 Longhorn Aquatic 4:24.24
    26.87 58.60 (31.73)
    1:32.15 (33.55) 2:05.26 (33.11)
    2:42.48 (37.22) 3:20.97 (38.49)
    3:53.66 (32.69) 4:24.24 (30.58)

    My swim was better than last year, but I kinda wussed out on BR & FR, never really turned on my kick till the last 25 & oh geez did it hurt. Sometime I need to 6 beat kick the whole last 100.
    pretty sure if I was more warmed up or psyched I can go faster. On BR I tried a low stroke count with more gliding.

    I got 2nd, Congrats to Ross Davis, 46 Woodlands Master Who won with a 4:20.00
    26.96 57.36 (30.40)
    1:29.59 (32.23) 2:01.57 (31.98)
    2:38.54 (36.97) 3:17.10 (38.56)
    3:48.94 (31.84) 4:20.00 (31.06

    Also congrats to my training partner Jim Sauer who almost broke Mike Manns 55 - 59 NR
    4:28.69 4/10/2010 MICHAEL MANN
    Mike raced in a faster suit.

    1 Sauer, Jim 55 Longhorn Aquatic 4:29.05 20
    28.39 1:00.25 (31.86)
    1:35.43 (35.18) 2:09.67 (34.24)
    2:47.93 (38.26) 3:27.04 (39.11)
    3:58.58 (31.54) 4:29.05 (30.47)

    For some odd reason I entered both the 400 IM & 1650
    Was fairly certain I was going to scratch the 1650
    But like a dumb a$$ I checked in & decided to swim it

    So I got up to race

    1 Rasmussen, Anders M 49 Longhorn Aquatic 18:19.13 20
    29.74 1:01.63 (31.89)
    1:34.43 (32.80) 2:07.95 (33.52)
    2:41.65 (33.70) 3:15.54 (33.89)
    3:49.69 (34.15) 4:23.64 (33.95)
    4:57.70 (34.06) 5:32.30 (34.60)
    6:06.82 (34.52) 6:41.08 (34.26)
    7:14.85 (33.77) 7:48.68 (33.83)
    8:22.56 (33.88) 8:56.59 (34.03)
    9:30.35 (33.76) 10:04.03 (33.68)
    10:37.90 (33.87) 11:11.34 (33.44) 5:39.04
    11:44.84 (33.50) 12:17.96 (33.12)
    12:51.34 (33.38) 13:24.46 (33.12)
    13:57.63 (33.17) 14:30.62 (32.99)
    15:03.29 (32.67) 15:36.09 (32.80)
    16:09.05 (32.96) 16:41.97 (32.92) 5:30.63
    17:14.77 (32.80) 17:47.38 (32.61) 18:19.13 (31.75)

    I felt fairly fatigued from 4 IM & wanted to get out right away, from the pool not out fast on my race, I swam it safe & steady & picked it up some in the last 5.
    I was in lane 5, David Alley was in lane 4 & went out in 5:11 at the 500, Dick Worrell was in lane 6, I was ahead of him at first then passed me & never caught him. I thought about sprinting the last 150 or 100 or 50 but didn't.pretty sure I coulda gone much faster in either if I just picked one race.

    It was a dumb double & a hard way to begin a 3 day meet.

    Updated April 11th, 2013 at 12:35 PM by ande

    Masters Swim Meets / Events
  3. Beach swim

    I had been looking forward all week to heading back to the beach this weekend. Last week, I barely did more than dip in the cold water; this week, I wanted to stay in and swim long enough to get in the full range of cold-water swimming sensations—or at least the ones that fall to the safe side of hypothermic spectrum. The water had scarcely warmed up from last week—it was between 40 and 41 today—and air temps were in the high 30s when I left home. But the day was sunny, and there wasn’t too much wind, so I had hopes that it would warm up a bit by the time I got out to the beach and in the water.

    When I arrived at Brighton one of my fellow CIBBOWSers was finishing up an ice swim. (To be an official ice swimmer you must swim a mile at 5C or below). She had attempted this the previous week and fallen a little short, but today she made it the whole distance, and I was happy to be there to see her achieve her goal. Once that had been accomplished and she and her crew had gone up to her car to warm up, there were just four of us left on the beach—a smaller crowd than last week, but still good company for a beach morning.

    I got in pretty quickly, and swam to the big jetty to the east and back, about 700 meters. The tide was extremely low, and the water had an opaque orangy cast to it today. It took a while before I felt anything besides the initial pins-and-needles sensation in my face, hands, and feet that swimming in water this cold brings, but eventually that faded a bit and I felt a pleasant warmth in my shoulders, face, and torso. On the way back from the jetty the current was against me a bit, and the water turned a bit choppier, but the swimming never felt difficult, just different. I watched the landmarks on shore and was reassured that I was making good progress the whole time despite the current. When I reached my starting point I was feeling good, and was tempted to continue on westward, but I could feel my hands stiffening up. I feared that if I extended my swim I might not have the dexterity to be able to get dressed without help once I reached shore. (Not that there wouldn’t be help there if needed—we swam in shifts today, and tend to look out for each other in general—but there are some things I like to be able to do for myself.)

    So I came ashore, and was able to shed the swim swimsuit and pile on the layers quickly, before any shivering set in. Before I had gotten in I had arranged my clothes for speed dressing—hat on top, then neck gaiter, towel, wool camisole, wool shirt, fingerless gloves, second shirt, sweater, changing skirt, long underwear, wool pants, parka, scarf, mittens—and it paid off. I’ve never done triathlons, but I suppose this is a more layered version of the planning and packing triathletes must do for their transitions.

    Once dressed, I jogged around on the beach and enjoyed the sensations of rewarming. I shivered a bit, but not too hard, and enjoyed the beautiful day as I sat and chatted with friends, drinking hot ginger tea and slurping soup. After lunch, I spread out a second blanket and went through a short stretching routine—rewarming after a cold swim always seems to help my flexibility. The day never warmed up as much as we had hoped, but whenever the wind calmed down the sun felt glorious. Finally it was time to head home, so I packed up and enjoyed a quick subway ride back to the city with a couple of my swim companions. I’m glad beach season has returned!
  4. 3600-yard workouts...

    by , April 6th, 2013 at 06:37 PM (Alex's swim journal)
    A couple of 3600-yard days to record. Had a little more time on Friday and today. Yesterday I focused on freestyle and drill:

    WU: 400 EZ

    4 x thru:
    -200 spear drill w/ fins
    -200 pull
    -200 fr

    8 x 50 on :50 (:40-:45)

    CD: 400 EZ

    Took a little more than an hour to complete (67 minutes), but felt slow. Today I did 3600 as well, but focussed on sprint and IM; here's what I did:

    WU: 400 EZ

    16 x 25 BK on :45 (:21-:22?)
    100 IM
    16 x 25 FR on :45 (holding :16)
    100 IM
    16 x 25 Fly on :45 (holding :23)
    100 IM
    16 x 25 BR on :45 (:24-:25 mostly)
    100 IM
    2 x 200 IM on 5:00 (around 3:24)
    400 IM (7:21)

    CD: 400 EZ

    This one took me almost an hour-forty to complete. The 100 IMs in following the 25s sets came in between 1:32-1:38 if I remember correctly. Felt good about the fact that I did 700 pretty hard of each stroke. The last 50 fly in my 400 IM probably looked pretty sad. That's the most I've done of fly in a single workout, so we'll see how I feel tomorrow.
  5. Saturday 4/6/13

    Saturday 4/6

    AM only SCY

    400 swim
    300 pull w/ buoy + strapless paddles
    200 I.M. drill

    4x150 @ 1:45
    RD1: 2 WHITE/2 RED
    RD2: 2 WHITE/2 BLUE
    4x50 @ 1:00 V.S. kick FR w/ board

    9x50 @ :50 D1-3, 4-6, 7-9 to FAST

    50 EZ

    4x50 @ 1:00 FAST kick w/ board (I did FR/BR/BR by round)
    300 @ 4:00 smooth pull w/ buoy only
    Xx100 @ 1:20 BEST AVG
    RD1: X=3
    RD2: X=5
    RD3: X=7

    200 EZ

    Total: 6200
    Swim Workouts
  6. Friday 4/5/13

    Friday 4/5

    PM only SCY

    500 swim
    400 pull w/ buoy + strapless paddles
    300 FR side kick

    12x50 @ 1:00
    1 - 3/3/3 drill
    1 - build to FAST
    1 - FAST FR kick w/ board

    12x100 @ 1:25
    odd: smooth FR
    even: FAST I.M.

    8x25 @ :35
    1 - head-up FR
    1 - under H2O FL kick
    1 - FL kick (SEAL)
    1 - FL swim FAST

    100 EZ

    Total: 3300
    Swim Workouts
  7. Week 26 - Saturday AM(training camp day 6)

    by , April 6th, 2013 at 12:56 PM (After a long rest)
    After yesterday's fatigue I did a weight session and a very short swim while my daughter swam her first 2hr workout. She did great and her stroke looks really good. Yesterday she said she prefers long course to short course because there are less turns! Any way today's workout was the same weights as yesterday but with one extra circuit.

    4 rounds(10 reps per machine increasing a plate per round and no rest between rounds, bench press, seTed row hands inside, seated row hands outside, leg extension, lower back, rear leg extension, military press, lat pull down hands inside, lat pull down hands outside)

    10 mins on vasa swim bench

    400 easy
    75 DPS 25 fast
    75 DPS 25 fast
    75 DPS 25 fast
    300 easy
    total 1000

    I may head to the pool later for a real workout later.

    Updated April 6th, 2013 at 01:04 PM by StewartACarroll

    Swim Workouts