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  1. Race Day, just did a mild warmup this morning for workout

    by , May 1st, 2015 at 08:50 AM (Mixing it up this year)
    Nice and easy. I did work on my backstroke turns some too.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/paddles & bouy
    500 free easy w/15m back into and out of the turns at race pace
    200 free kick w/zoomers

    Total 2200 meters
    Swim Workouts
  2. Week 135 - Thursday

    by , May 1st, 2015 at 01:09 AM (After a long rest)
    I am in New Orleans with a business leadership group I belong to called Vistage and the group likes to eat late and stay up late. I had dinner at 8pm last night and did not get back to the hotel until 11pm. This morning came very fast and I had a long day although I did get to spend the afternoon at Jazz Fest which was great fun. Some seriously good bands. Despite the name the music choices were very broad ranging from gospel to country. I spent quite a lot of time in the Blues tent and heard some really awesome bands. Robert "Bilbo" Walker and the Jerry Brown Band in particular were really good.

    This evening I swam with the Elmwood sharks masters team. The workout was a little long for my liking and my left shoulder seemed to hurt tonight. Nothing major just a little pinch.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    2x500 swim in 6min
    4x200 on 2:45 alternating IM and back
    5x100 free with snorkel on 1:10
    8x50 fast on :40

    warm down
    2x300 with :15 seconds rest

    i felt tired today; like my taper is wearing off or I hit it too hard the other day.
    Swim Workouts
  3. Planet Swim (May-June 2015)

    by , May 1st, 2015 at 01:00 AM (SWIMMER Editorials)
    The other day, some friends and I were talking about how different our lives were since we’d started swimming. Everyone had a different story about how they’d come to join our local Masters group. I started because I wanted to do a triathlon but I hadn’t swum competitively since childhood. Someone else said his wife, an accomplished swimmer, had introduced him to it. Several joined because they saw adults in the pool when they took their kids to swim practice and thought, “Hey, that looks like fun.”

    Regardless of how we came to be part of our local club, everyone agreed: Even if they couldn’t remember the exact moment or reason they decided to join, it was one of the best decisions they’d ever made. And they weren’t referring to winning medals or being in the best shape of their lives—they were referring to the people they’d met along the way.

    In U.S. Masters Swimming’s annual push to have April recognized as Adult Learn-to-Swim Month, much is made about the physical health benefits of swimming. Not only because learning to swim can literally save your life, but also because once you learn, you can use it as a lifelong form of healthy exercise. With more adults jumping in the pool for the first time, it’s important for this information to get out.

    But it’s really exciting to think about what these new swimmers will be talking about a few years down the road. Sure, if they stick with it, they’ll get healthier— that part’s inevitable. But if they’re fortunate enough to have a fun group of likeminded adults in their community, they’ll find out soon how the social benefits of swimming come into play.

    For many, joining a Masters club is like a reunion—as if all the people from your planet have been waiting for you to arrive, but your ship was delayed, and then it took you a while to find them on Earth. I still haven’t figured out why this phenomenon persists, despite thinking, reading, and writing about it a lot.

    The camaraderie thing is understandable for the lifelong swimmers—shared memories of green hair, predawn workouts, and wearing pajama pants to school—but what is it about discussions during the morning kick set on topics such as the welcome-to-50 colonoscopy that makes people open their homes and their hearts to people they’ve just met?

    At the risk of too much navel-gazing, I continue to believe that there’s something special about the people who are attracted to this sport. Or maybe chlorine creates some sort of covalent bond, in which swimmers with completely different backgrounds share the awesomeness and generosity-of-spirit electrons. Who knows?

    Regardless, I continue to enjoy meeting people from Planet Swim, even by just reading about them in the pages of SWIMMER and at In this issue, we meet two swimmers, Mark Grashow (page 9) and Taylor Krauss (page 18), who both, for different reasons, felt pulled to the African continent. There they’ve made significant differences in the lives of those affected by extreme poverty or violence.

    We also meet swimmer Nancy Prouty (page 30), a scientist studying deep-sea corals to unlock the mysteries of Earth’s oceans—a world farther away, in terms of understanding, than the moon.

    At, you’ll meet swimmer Tselane Gardner, whose learn-to-swim journey led her from personal trauma to teaching others.

    If you’re new to Masters Swimming, welcome; we’re glad you’re here.

    Updated September 21st, 2015 at 09:32 AM by Editor

    Staff Blogs
  4. Sarasota Y Sharks Masters 5:30 AM Workout 05/01/2015

    by , April 30th, 2015 at 03:15 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 200 3:45

    1 X 600 break :20 @ 200's
    Fins optional

    6 X 50 kick 1:30

    4 X 50 swim 1:20
    Descend 1-4--#4 @ 100%

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

    $$$$$$ RACE PACE SWIMS $$$$$$$$$$
    1 X 50 blocks
    1 X 100 easy
    1 X 50 blocks
    4 X 50 warm down
    Swim Workouts
  5. Thu Apr 30th, 2015 SCY

    by , April 30th, 2015 at 12:08 PM (Ande's Swimming Blog)
    Thu Apr 30th, 2015 SCY

    Whitney coached
    6:30 - 8:00
    swam with Todd, Ned, Christy and David
    started out in well then moved to main pool which is cooler

    warm up
    4 x 300

    main Set

    assigned 5 x 300 on 3:45
    did 5 x (150 swim, 50 skip, 100 swim)

    100 easy

    assigned 5 x 200 on 2:30
    did 5 x ( 100 swim, 50 skip, 50 swim )

    100 easy

    assigned 5 x 100 k with fins on 1:20
    did kick 100, 50, 50 skip then 3 x 100

    100 easy

    5 x 50 on 40 did them 25 bk 25 fr

    100 easy

    (another little set I don't quite recall )

    6 x 25 no breathers on 40

    did Several 25 fast 25 easy

    Next meets

    South Central Zone — Summer Long Course Zone Championships
    The Woodlands, TX
    July 10-11, 2015

    2015 U.S. Masters Swimming Summer National Championships
    Spire Institute, Cleveland, OH
    August 6-9, 2015
    Swim Workouts
  6. Meet tomorrow so easy today

    by , April 30th, 2015 at 08:20 AM (Mixing it up this year)
    I did swim easy yesterday but did not have time to post it. Today was just an easy day. Swimming the 400 Free tomorrow evening.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/paddles & bouy nice and loose went 1:30, 1:29, 1:29, 1:25, 1:25, 1:25, 1:25, 1:23, 1:23, 1:23
    500 free kick w/zoomers

    Total 2500 yards
    Swim Workouts
  7. 4|29|15 drystuff

    didn't swim today or yesterday

    1.6 mile run (forgot watch)

    20 minute of stretches

    Leg Press
    • 6 sets - 180, 270, 360, 450, 540, 630 on rack for 10, 10, 10, 10, 8, 6 reps

    Standing calf raises
    • 6 sets - 90, 180, 270, 360, 450, 520 for 10, 10, 10, 10, 8, 8 reps

    Leg curls
    • 2 sets of 10 of 25 lbs ea leg

    DB bench press
    • 1 set of 19 reps with 65 DB's

    Incline DB bench press
    • 3 sets of 8, 8, 10 reps with 35 DB's

    3 sets of one arm rows (inner back method)
    32 reps working torso on rower (toes on moveable seat)

    Very looking forward to swim outdoors once the pools are open.
  8. Tues-Wed, April 28-29

    by , April 29th, 2015 at 03:59 PM (The FAF AFAP Digest)

    Went for a 6.5 mile jog/walk. Just didn't feel like spending a huge amount of time in the car driving to a pool.

    Wednesday @ LA Fitness


    rehab ex
    straight arm dips, 75 x 3 x 25
    straight bar pulldown with squat, 70 x 3 x 15
    skull crusher straight leg raise combo, 30 x 3 x 15
    kneeling ab crunches, 120 x 3 x 25
    glute isolator, 50 x 3 x 6 each leg
    rear delt flys, 65 x 3 x 12
    landmine rainbows, 45 x 2 x 20
    explosive leg extensions, 105 x 3 x 15
    eccentric fallback w/overhead cable, 40 x 3 x 12
    -- I saw this one on swimming world, supposed to be good for dolphin kick. But it's somewhat difficult.


    I only had about 45 minutes before the pool closed, so just did the following. My upper body was pretty sore from the drylands, so I didn't do any sprint swimming.

    800 various
    20 x 50 w/fins @ 1:00
    odds = flutter kick @ 100 pace (26-27)
    evens = EZ
    200 EZ

    Total: 2000


    With Pitt closed, I haven't been doing as much swimming. I may drive to Sewy tomorrow, or I may just go to yoga.
  9. Sarasota Y Sharks Masters 5:30 AM Workout 04/30/2015

    by , April 29th, 2015 at 01:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    TAPER WORKOUT##1 week out##
    WARM UP:
    4 X 200 3:45

    1 X 800 choice
    Fins optional
    Rest:20 @ each 200

    6 X 50 kick 1:30
    6 x 50 swim 1:20
    1-3: perfect stroke
    4-6: descend to fast--#6 @ 100%

    3 X 100 2:30
    Choice--swim @ 85/90%

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  10. Week 135 - Tuesday

    by , April 28th, 2015 at 11:17 PM (After a long rest)
    My wife banned me from swimming yesterday so I took the day off and even attended my daughters end of year music recital at school. I did get a little itchy at the end of the day to go and swim but I resisted the urge. Today I headed to New Orleans with work so was up early and was unable to swim this morning. This evening I swam with the Elmwood Sharks Masters team in an 8 lane 25 say outdoor pool. The pool was not bad other than I seemed to have turn challenges. I love the first few practices after a taper because I swim incredibly fast with next to no effort. I think to Forts comments on Natioanls this is also probably an indicator that I under rested and could probably taper this week and swim faster than I did at nationals. Perhaps I will do a couple taper meets this summer like I did last fall where I held my taper for two weeks.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    Main sets
    2x600 pull with paddles on 7 mins
    3x400 pull with paddles on 5mins
    3x200 back on 3mins negative split and descend 1-3

    Warm down
    400 easy

    I think I will go back and swim with the Sharks again tomorrow morning. The group was very friendly and made me feel very welcome.

    I am not sure if I will swim LCM nationals this summer but will swim at least one shaved and tapered meet. I am struggling to get motivated about Nationals in Ohio. Nothing against Ohio but it's not a local I really get excited about. I would prefer a beach location or a location with some tourististy things for my family. Geneva looks pretty but fairly remote. Anyhow that's a long way off at this point. I am going fishing at my bosses ranch this weekend with a few friends which should be a lot of fun. Pie has a 20acre lake that he stocks. I head down after practice and stay until Sunday afternoon.
    Swim Workouts
  11. 2015 SCY Nats San Antonio

    by , April 28th, 2015 at 01:31 PM (Ande's Swimming Blog)
    2015 Nationwide USMS Spring Nationals in San Antonio, TX

    This meet was outdoors and very bright sun, I had serious issues with hitting my backstroke turns.

    Fri Apr 24

    400 IM

    4 Rasmussen, Anders M 51 TXLA 4:31.55 4:34.72

    1:01.39 (32.93)

    1:36.37 (34.98)
    2:11.44 (35.07) very slow backstroke

    did an open bk to br turn and cruised it
    2:49.81 (38.37)
    3:29.06 (39.25)

    4:02.78 (33.72)
    4:34.72 (31.94) didn't really get after the freestyle

    Event 13 Men 50-54 100 Yard Backstroke
    ================================================== ===
    NATL: N 52.72 3/21/2015 FRITZ BEDFORD
    Name Age Club Seed Finals
    ================================================== ===

    1 Rasmussen, Anders M 51 TXLA 55.66 56.62
    27.77 56.62 (28.85)

    2 Morris, Richard L 51 NAM 59.08 57.64
    27.96 57.64 (29.68)
    3 Segal, William N 50 JAM 58.28 57.71
    27.92 57.71 (29.79)

    Event 15 Men 45+ 200 Yard Medley Relay
    ================================================== ===
    NATL: N 1:36.56 5/23/2010 GEORGIA MASTERS

    10 TXLA 'A' 1:40.00 1:46.02

    26.57 1) Rasmussen, Anders M M51 think I went 25.66 this season.
    57.31 (30.74) 2 ) Barr, Alex M46
    1:20.33 (23.02) 3) Varozza, Mike J M47
    1:46.02 (25.69) 4) Bellino, Todd M47

    Event 17 Mixed 45+ 200 Yard Freestyle Relay

    3 TXLA 'A' 1:40.00 1:39.30
    1) Rasmussen, Anders M M51 23.38
    2) Varozza, Mike J M47 45.07 (21.69)
    3) Jacobson, Kendal R W49 1:15.39 (30.32)
    4) Ditzler, Kristy W50 1:39.30 (23.91)

    Sat Apr 25

    Event 23 Men 50-54 200 Yard Backstroke
    ================================================== ===
    NATL: N 1:59.48 3/29/2015 JIM TUCHLER
    Name Age Club Seed Finals
    ================================================== ===

    1 Tuchler, Jim 50 IM 2:01.00 1:59.04N
    27.88 57.54 (29.66)
    1:28.23 (30.69) 1:59.04 (30.81)

    2 Segarra, Rafael G 51 AQAX 2:10.20 2:03.62
    29.55 1:00.92 (31.37)
    1:32.36 (31.44) 2:03.62 (31.26)

    3 Rasmussen, Anders M 51 TXLA 2:05.10
    1:00.40 (31.17)
    1:32.62 (32.22)
    2:05.10 (32.48)
    OK swim, had issues with turns, I originally entered the

    Event 31 Men 45+ 200 Yard Freestyle Relay

    10 TXLA 'A' 1:34.00 1:36.45
    1) Rasmussen, Anders M M51 22.98
    2) Bellino, Todd M47 48.35 (25.37)
    3) Smiley, Colin M48 1:14.23 (25.88)
    4) Varozza, Mike J M47 1:36.45 (22.22)

    Sun Apr 26

    Event 35 Mixed 45+ 200 Yard Medley Relay

    3 TXLA 'A' 1:50.00 1:49.22
    1) Rasmussen, Anders M M51 25.99
    2) Jacobson, Kendal R W49 59.57 (33.58)
    3) Varozza, Mike J M47 1:22.63 (23.06)
    4) Ditzler, Kristy W50 1:49.22 (26.59)

    Event 37 Men 50-54 50 Yard Butterfly
    ================================================== ===

    1 Wood, Steve 54 YCFM 27.00 24.09
    2 Harvill, Tom 53 WAMS 24.89 24.18
    3 Golden, Larry 54 ARKM 26.40 24.35
    4 McCool, Chris 50 PALM 25.40 24.52
    5 Segal, William N 50 JAM 24.88 24.53
    6 Rasmussen, Anders M 51 TXLA 24.55 24.54
    7 Carpenter, Scott R 51 RAM 27.00 24.62

    Event 41 Men 50-54 50 Yard Backstroke

    1 Wood, Steve 54 YCFM 27.00 24.74
    2 Rasmussen, Anders M 51 TXLA 25.29 25.97
    3 Segal, William N 50 JAM 27.18 26.48

    Event 45 Men 50-54 200 Yard IM

    1 Sims, David E 52 IM 1:59.99 2:00.24
    26.31 57.32 (31.01)
    1:32.77 (35.45) 2:00.24 (27.47)

    2 Tuchler, Jim 50 IM 2:01.90 2:00.74
    26.74 57.49 (30.75)
    1:32.01 (34.52) 2:00.74 (28.73)

    3 Segarra, Rafael G 51 AQAX 2:09.20 2:02.97
    26.17 57.53 (31.36)
    1:33.95 (36.42) 2:02.97 (29.02)

    4 McCool, Chris 50 PALM 2:08.60 2:07.29
    26.57 59.35 (32.78)
    1:38.65 (39.30) 2:07.29 (28.64)

    5 Rasmussen, Anders M 51 TXLA 2:08.13
    1:01.58 (33.70) terrible bk to bk turn was totally blinded & didn't see the flags
    1:38.00 (36.42)
    2:08.13 (30.13)

    6 Erwin, Jeff T 50 SAWS 2:15.88 2:08.45
    28.98 1:02.07 (33.09)
    1:39.73 (37.66) 2:08.45 (28.72)

    I had fun at nats but was disappointed with my times.
    A friend said you were in no mans land
    You didn't have speed and you didn't have endurance.
    I'm going to work on speed and strength for a while.
  12. Sarasota Y Sharks Masters 5:30 AM Workout 04/29/2015

    by , April 28th, 2015 at 12:28 PM (Sarasota Y Sharks Masters GOLD Workout)

    WARM UP:
    4 X 200 3:45

    1 X 1000 Broken :15 @ each 250
    Choice, mix it up and include some kicking. No hard swimming here.

    10 X 50 1:20
    Choice. Swims 3-6-9 are fast. Swim #10 is easy

    6 X 25
    odd: build to race finish
    even: blocks/sprint 20 yards
    1 X 75 easy

    $$$$$$ RACE PACE SWIMS(2) $$$$$$$
    1 X 200 broken 8:00
    Broken :10 @ reach 50

    1 X 100 broken :10 @ 50

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  13. A quick easy set today

    by , April 28th, 2015 at 08:26 AM (Mixing it up this year)
    Nothing hard just feel the water.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/paddles & bouy went 1:27, 1:25, 1:24, 1:22, 1:22
    200 back easy
    5x100@2:00 free w/snorkel kick to first red line then swim w/6 beat kick
    300 free kick w/zoomers

    Total 2500 yards
    Swim Workouts
  14. USMS Spring Nationals - Day 3

    by , April 27th, 2015 at 08:35 PM (After a long rest)
    We had our nationals team dinner on Saturday night at Brio Tuscan Grill which was near the pool and our team hotel. The restaurant had a large party room and we filled the room. The food was terrific however the speed of service was terrible, the air temperature could only be described as Antarctic and trying to pay was almost impossible taking over an hour. Despite these difficulties it was great fun hanging out with all my team mates.

    I managed to get an extra hour of sleep on Saturday night since my first event was not until after the women's 500 free and the 30 minute break. At dinner on Saturday one of my team mates asked if I would count for her which meant I missed out on a little extra sleep but I am so glad I said yes. She proceeded to swim a great 500 and ended up 8th which was really great fun to watch and see her reaction when she was done. Well worth missing out on the sleep. Sunday was my short day swimming the mixed medley relay, 50 back and 100 free. I was the lead off on the medley relay and went 25.9 which was a good time and beat my time on the men's medley relay by .4. Next up was the 50 back. I felt good going in and thought I could go 25.5. I had a terrible start and ended up coming up last but made up some ground before the turn and caught up and almost beat 2nd and 3rd(mike Ross went 23.7 for the win with his incredible underwaters). I went 28.8 which again I was happy with but know I could have gone much faster with a better start. I was very tired before my last event, the 100 free but I was determined to give it everything I had which I did going 49.02.

    Overall i REALLY enjoyed the meet. Honestly two to three weeks ago I did not think I was going to make the meet let alone win medals at the meet. The highlight of my meet was the free relay. I so wanted to win the 200 free and be in a stroke for stroke race with Patrick and Steve on the 500 but alas these were not meant to be this go around. It was great swimming with all my friends and especially our extended team mates from Pittsburgh.

    Today was was back to work with a bang and I am off to New Orleans with work tomorrow for the rest of the week.

    For or those who have been following the traumas of the Carrolls the past few months, my family could not come down to Nationals due to sickness. Also my sons recovery from his double concussion is still ongoing. On Friday we heard some news from the specialist he is seeing and they said they are still concerned about his balance and cognitive recovery and we are afraid there could be some permanent damage; he is still getting severe headaches. Today he went for another MRI and we are hoping to hear some good news based on seeing some positive changes since his last MRI shortly after the second concussion. I will be glad when we can put all this stuff behind us and focus on just normal everyday issues.

    Updated April 28th, 2015 at 10:59 PM by StewartACarroll

    Masters Swim Meets / Events
  15. 4|27|15 LCM

    768 free in 12.8 wide area using fins and snorkel
    • practice turn form, streamlined UW's, and proper breakout stroke

    10 x 25.6 free on 1:00, from push, hypoxic
    • 17, 16, 16, 16, 15, 15, 15, 15, 15, 15
    • work the turns

    4 x ~32m UW dolphin kicks / ~ 18m easy at surface on 2:00 with fins of course

    2 x 50 kick on 1:10 flutter / frog

    Unmotivated and sleepy, just did a mild workout targeting torso, arms and 3 sets of 11 dips

    Updated April 27th, 2015 at 10:08 PM by __steve__

  16. Monday, April 27

    by , April 27th, 2015 at 03:47 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ LA Fitness

    Warm up:

    600 various
    100 scull
    100 fly drills
    5 x 50 free w/paddles
    50 EZ

    Main sets:

    2 x 25 burst SDK + cruise
    50 EZ
    -- I stopped doing these. The pool is just too shallow.

    5 x (25 AFAP various + 75 EZ) w/fins @ 2:30

    long kick set:
    5 rounds:
    5 x 50 kick @ 1:00
    1 x 50 EZ @ 1:30

    R 1, 3, 5 = flutter kick w/board
    R 2, 4 = backstroke kick, no SDK

    100 EZ

    10 x 25 breast @ 100 pace
    200 EZ

    Total: 3800


    I had planned to go to Sewickly with Pitt closed. But I was stuck forever in a different detour, and just headed back to LA Fitness. I decided to do a long kick set (1500) given the pool. I hadn't done a set like that without fins for ages; I usually find flutter kick to be too tedious. I got some cramps in the backstroke kicks (but oddly not the flutter kicks). I'm probably dehydrated again from antihistamines. I took a double dose last night to calm down the hives. I think the hives were likely from handling plants/pollen bc they calmed down after I took a shower.
    Swim Workouts
  17. Four 200s and a 50

    by , April 27th, 2015 at 12:08 PM (One Stroke at a Time)
    I swam at Nationals over the weekend. I had never been to the pool before and thought it was great--Plenty of warm-up/wardown lanes, a cool place to sit inside, Olympians to watch and lots of fun. I stayed with my friend Susan who swam awesome. She owns the Texas Swim Shop (for 27 years). She knows everyone so it is always fun to hang out with her.

    Sometimes I sit down after a trip and think I can't believe I made it through last week and today is definitely one of those days. It started on April 17th-- I swam at lunch and then headed to the airport for a one day conference in Florida. I flew back on Saturday night then woke up early on Sunday morning to drive my oldest to Texas A and M for a club meet. Monday I worked and then had a CT scan in the evening (short swim in the morning). Tuesday short swim in the morning, a doctors appointment and then started chemo. Wednesday I worked (with my chemo running) and Thursday I finished chemo (short swim in the evening). Friday, I worked for few hours in the morning, swam a little at lunch and then headed to San Antonio. I hope to make it to the pool before our team's mixed free relay but arrived about 15 minutes late. A bunch of us went to dinner from the pool so I was glad that I went to pool instead of directly to the hotel. Then Friday night happened. It's a funny thing about chemo, I usually have a bad day every cycle but it's completely unpredicatable as to when. I woke up about 1 am and felt very sick. I spent about 90 minutes in the bathroom searching for the cool place on the tiles with my cheek (admit it, we've all been there). I decided I would try to go back to bed and then just drive home in the morning. Well, a huge storm blew through, we lost power and overslept. When I woke up, I felt better. We went to the Egg and I for breakfast since there was no breakfast at the hotel and then headed to the pool.

    On Saturday, I swam the 200 back for only the second time ever as a master's swimmer. I placed 8th and swam a master's best. I then discovered that the 200 fly is no joke when you haven't been swimming very much. I felt great at the 100 and thought I went out to slow but at the 175 I definitely thought I had actually gone out too fast. I managed to get 6th and swam 0.01 faster than last year (out 3 secs faster than last year) so I'll take it.

    We went to dinner at a place called "The Cove" which was a burger joint attached to a laundromat. It was really fun and I got a chance to talk to some of the people who swim in the faster lanes than me at practice or swim in the mornings.

    Sunday, I started with a mixed medley relay that was 3 breaststrokers and a freestyler. We were fourth. I swam fly. I swam after David Guthrie and was standing on the blocks just amazed at how fast, strong and smooth his stroke is (My start probably suffered a bit from my gawking).

    I don't sprint a lot so my arms were really sore within about an hour of the relay. Next up I swam the 200 breast. I was 9th and felt like I was nearing the end-- and for the 4th 200 it was the IM. I was 7th. I raced well and held someone off on the free.

    Then we had a nice surprise. Our team was 5th (2 points out of fourth). So Susan and I collected our banner and then I headed home. Today, I rest (after work of course!)

    Updated April 27th, 2015 at 12:20 PM by MaryR

  18. Much better distance swim today

    by , April 27th, 2015 at 08:28 AM (Mixing it up this year)
    Did my 1 hour swim. I was late so warm down was short. Felt strong and did much better than my previous 2 mondays. 3925 yards averaging 1:31 per 100.

    Total 4100 yards with the warm down.
    Swim Workouts
  19. Fri-Sun, April 24-26

    by , April 26th, 2015 at 08:21 PM (The FAF AFAP Digest)

    Friday: Swim/SCY/Solo @ LA Fitness

    Huge relief! Mr. Fort's tests this week were negative for cancer. Now he just has to see a hematologist about his abnormal white blood cell count. Apparently, marathon training can drastically change your blood work.

    I just went to LA Fitness for an aerobic swim later.

    600 various
    100 scull
    10 x 50 free w/paddles @ :50
    50 EZ
    15 x 100 flutter kick w/fins @ 1:30
    -- held 1:05-8, got faster as I went
    -- didn't do dolphin kick bc that was bothering my lower back
    100 EZ
    10 x 50 @ 1:00
    odds = stroke
    evens = kick
    100 EZ

    Total: 3450


    Sunday Drylands:

    -- I wanted to get to the gym on Sat, but was stuck at the house as Lil Fort (who's now taller than me, so the Lil descriptor may be way off) had friends over most of the afternoon and night. I did some landscaping today, which is a workout in and of itself. But I'm being very careful this year, as I suspect all the landscaping I did last year contributed to or caused the RC tear.

    rehab ex
    supine flutter kicks on bosu, 3 x 100
    straight arm dips, 75 x 3 x 25
    face pulls, 60 x 3 x 215
    rear delt flys, 65 x 4 x 12
    leg press, 180 x 4 x 15
    cable rotations, 25 x 2 x 15 each side
    hip abductors, 110 x 4 x 8
    overhead squats, 45 x 2 x 8
    yoga ball pull ins, 3 x 10
    kneeling ab crunches, 120 x 2 x 25


    I'm a little sad I missed out on all the fun at nationals, but it was for a good cause. I tried to watch as much of the livestream as I could and caught many of my friends' and teammates' races. Congratulations on all the fast racing!!!

    Unfortunately, as I sit here I appear to be suffering another allergic reaction. I have hives on my arms, legs, back and belly. I had thought that maybe I had a red dye allergy last time. But today I haven't eaten anything at all unusual. My seasonal allergies have really whomped me. Maybe it could be related to that? This is really damn annoying. I am really hoping that I don't have to head off to the ER again for more shots ...

    Updated April 26th, 2015 at 08:31 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  20. USMS Spring Nationals - Day 2

    by , April 26th, 2015 at 12:27 AM (After a long rest)
    I had a good night of sleep despite storms that came through last night, however when I woke up to my iPhone alarm I quickly realized the whole hotel was in complete darkness. I also found out that shaving with the light from my iPhone in the sink with cold water is not my best sport!

    One of my team mates drove me to chick fil a to grab some food and then we headed to the pool. I was a little sore this morning but felt good after a slightly longer than normal meet warm up(1500). I waited around about 30 minutes due to the delay in starting the meet and then put on my meet suit. I then got back in and swam about 400 with a couple of 50s at 500 pace before I went over to the pool for the 500. I felt nice and relaxed. Like yesterday's 200 we had a false start which added to the anticipation. I had a good start and felt good on the first 50 but as the field started to pickup pace I soon realized I was struggling to hit my groove. I tried relaxing and focusing on long strokes and at half way I was a long way back but seemed to hit a groove and at 300 was able to pick up the pace. I came back strong on the last 200 and finished 5th at 4:56 which was definitely not the time I was hoping for and honestly thought I would be racing against pwb and sunruh. Alas it was not meant to be. I negative split the race and seemed to hit my groove over the last 200 but like yesterday's 200 I just did not feel my normal self.

    Unlike previous meets i am just glad to be hear and I did not beat myself up and put it behind me. I had a nice break between the 500 and 200 back and did a nice long loose easy swim. I somehow felt like a different guy after the 500 and felt good and confident going up for my 200 back. The start time for the 200 back was about noon and the sun was right overhead. On the start I finally did not go deep but also did not go as far underwater. As I came up I was blinded by the sun and decided to move over to one side of the lane so I could at least use the lane line as a sighting guide. Off the first turn I was glad I did move close to the lane because the second length the sun seemed even worse. I swam close enough to the lane line the whole way so could feel it but not so close that I hit it or anything. My splits were great going 28 high, 30.x, 30.x, 30.x and ending up with 2:00.13 which is a masters best for me and I took second behind Michael Ross who just ate up everyone with his monster underwaters on the first 100.

    Last up for me today was the men's 200 free relay. I had a gap between the back and the relay which allowed me to grab some food and watch my team mates who all did awesome. We had a lot of swimmers in every event and I got some great photos for our team website. As the relays approached I did yet another warmup and felt pretty good. As our team assembled I went to put on my goggles and noticed that the clip on the back of the speedo vanquishers had snapped and had to do a quick knot to avoid any mishap. Luckily it was the clip and not the side which would have meant completely broken goggles with no time to get a replacement pair since my stuff was over in the indoor pool. It was crowded behind the blocks which made staying relaxed and loose difficult but we managed it. I was on lead off since the other guys had either swum the individual 50(Scott Heber and Mark Cox) or had led off a mixed relay yesterday(Scott Carpenter). Off the start my hands came apart but I quickly pulled them back together and did not loose too much. I no breathed the first 25 turned and double dolphin kicked and broke out well, however my right hand hit a wave and my first stroke was very short and deep. I still felt good and ended up coming in at 22.36 which is another masters best. I am pretty sure with a few minor changes I can go under 22 from a flat start 50 but I will leave that for another day. Scott a Carpenter was 2nd and went 22.4, Mark Cox 3rd with a very fast 21.9 and Scott Heber closed with an incredible 21.4. We had good take overs but Scott Heber's start in particular was unbelievably quick. We missed the National record by .4. Between Scott Carpenter almost missing the wall on his turn and my couple of mistakes I really think we could have been under the record. We won by some distance against a very fast Rice team. This was SO MUCH FUN! In fact all four of us were not even back to the indoor pool before we started talking about other meets to go for the record again.

    Tomorrow I get to sleep in and I close the meet with a mixed medley relay, the 100 free and the 50 back. Should be more fun tomorrow.