1 X 200 3:20 3:00
3 X 100 1:40 1:30
4 X 75 1:20 1:10
Two times. Round 1 left, round 2 right.
4 X 100 Pull free
1 X 100 Pull easy 2:00
Three times.
Round 1 intervals 1:25
Round 2: 1:20
Round 3: 1:15
1 X 200 stroke/free by 50 3:15/3:00
2 X 100 1:45/1:30
4 X 50 1:00/:50
200 EZ
______________
4500 SCY
About 1hr 30 min
-Held 1:10's on 100's, 1:06 on last set of 4.
Friday, September 17, 2010
Thursday, September 16, 2010
Thursday- September 16, 2010
6 x 50 @ :50
5 x 100 @ 1:40
6 x 50 @ :45
5 x 100 @ 1:30
4 x 100 Kick @ 2:00
6 x 50 Kick @ 1:00
8 x 25 Kick Sprint @ :40
(3x)
2 x 100 @ 1:45 Moderate
1 x 50 Sprint @ 1:00
1 x 100 @ 2:00 EZ
4 x 25 Sprint @ :30
-Choice
4 x 250 Pull @ 3:30
-1 Mod, Desc 2-4
200 EZ
___________________
5050 SCY
About 1 hr 35 min
-:26-27 on 50's fast, :13-14 on 25's
-desc down to 2:44 on 200 Pull
5 x 100 @ 1:40
6 x 50 @ :45
5 x 100 @ 1:30
4 x 100 Kick @ 2:00
6 x 50 Kick @ 1:00
8 x 25 Kick Sprint @ :40
(3x)
2 x 100 @ 1:45 Moderate
1 x 50 Sprint @ 1:00
1 x 100 @ 2:00 EZ
4 x 25 Sprint @ :30
-Choice
4 x 250 Pull @ 3:30
-1 Mod, Desc 2-4
200 EZ
___________________
5050 SCY
About 1 hr 35 min
-:26-27 on 50's fast, :13-14 on 25's
-desc down to 2:44 on 200 Pull
Wednesday, September 15, 2010
Wednesday- September 15, 2010
Drylands- Circuit Training
(4x)
1. Sit-ups (choice)
2. Plank on dome
3. Tubing- working stroke finish
4. Dumbell Rows
5. Medicine Ball Slams
6. Lunges holding Medicine Ball on Chest
-:30 on/:15 off
(3x)
1. Hanging Knee Lifts (1 x 15)
2. Torso twists w/ tubing (1 x 15, each side)
3. Stability Ball Knee Tucks (1 x 15)
4. Single leg calf Raises (1 x 12, each one)
(3x)
1. Choice of Ab (1 x 25)
2. Medicine Ball Chest Tosses (1 x 25)
3. Medicine Ball Side-to-Sides in Sit-up position (1 x 25)
4. Medicine Ball Overhead tosses (1 x 25)
________________
About 1 hr 15 min
(4x)
1. Sit-ups (choice)
2. Plank on dome
3. Tubing- working stroke finish
4. Dumbell Rows
5. Medicine Ball Slams
6. Lunges holding Medicine Ball on Chest
-:30 on/:15 off
(3x)
1. Hanging Knee Lifts (1 x 15)
2. Torso twists w/ tubing (1 x 15, each side)
3. Stability Ball Knee Tucks (1 x 15)
4. Single leg calf Raises (1 x 12, each one)
(3x)
1. Choice of Ab (1 x 25)
2. Medicine Ball Chest Tosses (1 x 25)
3. Medicine Ball Side-to-Sides in Sit-up position (1 x 25)
4. Medicine Ball Overhead tosses (1 x 25)
________________
About 1 hr 15 min
Tuesday, September 14, 2010
Tuesday- September 14, 2010
(2x)
4 x 100 @ 1:40/1:30
4 x 75 @ 1:15/1:05
4 x 50 @ :50/:45
5 x 200 Pull
2 @ 3:00 w/ snorkel, paddles, buoy
3 @ 2:40 w/ paddles & buoy only
(2x)
1 x 200 Kick @ 4:15/4:00
4 x 50 Kick @ :60/:55
(2x)
1 x 100 @ 2:00 Moderate
1 x 75 FAST @ 1:10
1 x 100 @ 2:00 Moderate
1 x 50 FAST @ :50
200 EZ
______________
4450 SCY
About 1 hr 20 min
-Still recovering from 10K swim on Sunday, a bit worn out.
4 x 100 @ 1:40/1:30
4 x 75 @ 1:15/1:05
4 x 50 @ :50/:45
5 x 200 Pull
2 @ 3:00 w/ snorkel, paddles, buoy
3 @ 2:40 w/ paddles & buoy only
(2x)
1 x 200 Kick @ 4:15/4:00
4 x 50 Kick @ :60/:55
(2x)
1 x 100 @ 2:00 Moderate
1 x 75 FAST @ 1:10
1 x 100 @ 2:00 Moderate
1 x 50 FAST @ :50
200 EZ
______________
4450 SCY
About 1 hr 20 min
-Still recovering from 10K swim on Sunday, a bit worn out.
Sunday, September 12, 2010
Sunday- September 12, 2010
Results from "That Dam Swim" 10K in Muscle Shoals, AL today. I am EXHAUSTED. An email from the organizer:
Hi All,
I hope everyone had safe travels home. I'm sore and tired, but happy to have another year in the books. Thank you so much to our volunteers for spending their early Sunday morning with us. Without volunteers we would just be a bunch of crazy people swimming 6.2 miles! Volunteers are the heart of every race and I genuinely appreciate your time and assistance. Our course was spot on too. Alex, my husband and kayaker, had his Garmin Forerunner 310XT, which clocked the route at 6.22. I'm sure the .02 was me getting off track.
Congratulations to our participants! We have new course records for both the USA Swimming and Master's categories. The previous record for the under 18 group was set last year by Jacob Shults in a time of 2:28.33. This year, Carl Madden from Mobile shattered the record with a 2:13:49!
The master's record was set last year by Michele King with a time of 2:56:34. This year it was utterly destroyed by Malenah Hankins with a time of 2:40:30. Congratulations to our new course record holders.
Our overall male winner for 2010 is Carl Madden from CMSA - 2:13:49
Our overall female winner for 2010 is Valerie Nubbe from HSA - 2:25:38
Here are the overall results:
Male 10-14
Jackson Graves, 12 - 2:50:05
Jared Stuphin, 14 - 2:55:00
Macon Graves, 12 - 2:56:09
Issac DeVaney, 13 - 3:11:30
Female 15-19
Valerie Nubbe, 17 - 2:25:38
Kierstin Page, 15 - 2:50:42
Molly Waddell, 16 - 3:01.20
Male 15-19
Carl Madden, 15 - 2:13:49
Jacob Hale, 17 - 2:26:34
Brad Hollihan, 16 - 2:30:19
Kevin Byrne, 18 - 2:42:50
John Ashcraft, 17 - 3:08:16
Female 25-29
Michele (King) Kisel, 28 - 2:46:39
Alicia Hudelson, 26 - 4:51:00
Female 35-39
Malenah Hankins, 36 - 2:40:30
Male 35-39
Jeff Palm, 39 - 2:48:24
Kenny Marsh, 38 - 4:18:20
Male 50-54
Robert Powers, 50 - 3:02:54
Male 55-59
William Powers, 55 - 3:22:09
Larry Baskin, 59 - 4:59:44
Relay
Troy Youngblood, Shannon Trousdale, Jason Trousdale, Zach Cayson - 3:55:25
Our overall winners and each age group winner will receive their All American Swim Supply gift cards in the mail. Congratulations everyone!
Just for some housekeeping notes - If you need a Large T-Shirt, please send me an email reminder. Also someone left their cap and pair of Speedo speed sockets at the race. Please let me know and I can get them back to you.
Thank you all again. I hope you had a great time at the social and at the race. The DAM swim has a deep history, but this year has been my favorite so far thanks you all of you!
Michele
Hi All,
I hope everyone had safe travels home. I'm sore and tired, but happy to have another year in the books. Thank you so much to our volunteers for spending their early Sunday morning with us. Without volunteers we would just be a bunch of crazy people swimming 6.2 miles! Volunteers are the heart of every race and I genuinely appreciate your time and assistance. Our course was spot on too. Alex, my husband and kayaker, had his Garmin Forerunner 310XT, which clocked the route at 6.22. I'm sure the .02 was me getting off track.
Congratulations to our participants! We have new course records for both the USA Swimming and Master's categories. The previous record for the under 18 group was set last year by Jacob Shults in a time of 2:28.33. This year, Carl Madden from Mobile shattered the record with a 2:13:49!
The master's record was set last year by Michele King with a time of 2:56:34. This year it was utterly destroyed by Malenah Hankins with a time of 2:40:30. Congratulations to our new course record holders.
Our overall male winner for 2010 is Carl Madden from CMSA - 2:13:49
Our overall female winner for 2010 is Valerie Nubbe from HSA - 2:25:38
Here are the overall results:
Male 10-14
Jackson Graves, 12 - 2:50:05
Jared Stuphin, 14 - 2:55:00
Macon Graves, 12 - 2:56:09
Issac DeVaney, 13 - 3:11:30
Female 15-19
Valerie Nubbe, 17 - 2:25:38
Kierstin Page, 15 - 2:50:42
Molly Waddell, 16 - 3:01.20
Male 15-19
Carl Madden, 15 - 2:13:49
Jacob Hale, 17 - 2:26:34
Brad Hollihan, 16 - 2:30:19
Kevin Byrne, 18 - 2:42:50
John Ashcraft, 17 - 3:08:16
Female 25-29
Michele (King) Kisel, 28 - 2:46:39
Alicia Hudelson, 26 - 4:51:00
Female 35-39
Malenah Hankins, 36 - 2:40:30
Male 35-39
Jeff Palm, 39 - 2:48:24
Kenny Marsh, 38 - 4:18:20
Male 50-54
Robert Powers, 50 - 3:02:54
Male 55-59
William Powers, 55 - 3:22:09
Larry Baskin, 59 - 4:59:44
Relay
Troy Youngblood, Shannon Trousdale, Jason Trousdale, Zach Cayson - 3:55:25
Our overall winners and each age group winner will receive their All American Swim Supply gift cards in the mail. Congratulations everyone!
Just for some housekeeping notes - If you need a Large T-Shirt, please send me an email reminder. Also someone left their cap and pair of Speedo speed sockets at the race. Please let me know and I can get them back to you.
Thank you all again. I hope you had a great time at the social and at the race. The DAM swim has a deep history, but this year has been my favorite so far thanks you all of you!
Michele
Subscribe to:
Posts (Atom)