1 X 300 @ 4:30
2 X 150 @ 2:15
3 X 100 @ 1:30
6 X 50 desc 1-3/4-6 @ :50
2 X 200 kick @ 4:15
3 X 100 kick @ 2:10
4 X 50 kick @ 1:00
1 X 400 Pull (Br 3-5-3-5 by 100's) @ 6:00
8 X 50 descend 1-4/5-8 @ 1:00
1 X 300 Pull (Br 3-5-3 by 100's) @ 4:30
6 X 50 descend 1-3/4-6 :55
1 X 200 Pull (Br 3-5 by 100's) @ 3:00
4 X 50 descend 1-4 :50
1 X 100 Pull (Br 3) @ 1:30
2 X 50 fast 1:00
16 X 50 @ 1:00
25 IM Order/25 Free, Desc in sets of 4
100 EZ
___________
5000 SCY
About 1 hr 35 min
-Took a few days off as the kids are out of school this week and I just wanted to take some time off from the pool.
Thursday, September 23, 2010
Monday, September 20, 2010
Sunday- September 19, 2010
Eric Shanteau's "Swim for your Life" 5K at Lake Lanier Islands
Had just planned to volunteer kayak (and did for the 1K), but then all the Swim Atlanta Masters friends of mine talked me into swimming the 5K with them. So had my suit stuff and got ready to swim. Swam easy and relaxed the first lap of the rectangular course and then tried to negative split and catch some folks. Didn't really catch anyone, maybe 1 or 2, but finished first in my age group. Water felt good and was maybe 82ish. Had a great time for a great cause and got to meet some Olympians!
Final Time Results - Female 1 K
Place No. Name Age Time
1 29 Amanda Weir 24 19:38
2 20 Kait Carmichael 15 20:28
3 8 Kris Kester 46 21:35
4 25 Anna Grace Guynes 12 21:45
5 24 Kirby Stanesic 12 24:29
6 6 Jean Luciani 38 24:49
7 26 Jeri Moss 25 24:56
8 7 Kiarra Donnelly 13 25:27
9 22 Blaire Berto 14 25:28
10 21 Hannah Guire 13 25:30
11 5 Kathy Masterson 61 28:54
12 28 Caroline Gatto 50 20:04
13 27 Kristy Mugavero 29 29:10
14 3 Mary Catherine Price 24 32:53
15 001 Jessica Meltz 26 35:37
16 4 Catherine Warner 53 39:22
17 10 Nancy Dye 58 46:47
18 23 Janet Shanteau 59 47:23
Final Time Results - Male 1K
Place No. Name Age Time
1 100 Aaron Peirsol 27 18:21
2 000 Eric Shanteau 26 18:34
3 127 Jeff Dash 29 18:57
4 117 Samuel Hansen 13 19:08
5 124 Mark Gangloff 28 19:22
6 112 Cullan Sherlock 14 20:24
7 101 Michael Meltz 16 21:28
8 109 Kevin Carbone 14 21:30
9 121 Jared Janeczko 33 22:16
10 110 Brett Kester 15 22:54
11 125 Andrew Stanesic 14 24:10
12 119 Brian Balmes 42 24:21
13 118 Jack Landrum 12 24:27
14 123 Ryan Shanteau 30 24:35
15 105 Nicholas Wukovits 13 24:51
16 112 Stephen Zwonitzer 42 24:57
17 114 Seth Gibree 35 24:58
18 104 Chris Hoemeke 45 25:52
19 113 Conor Gamble 10 26:20
20 103 Gerry Halphen 27:35
21 120 Jeff Norris 54 29:39
22 102 Donnie Danbury 40 32:40
23 126 Jim Powell 42 38:48
24 111 Ross Dye 29 46:44
Final Time Results - Male 5K
Place No. Name Age Time
1 106 Andrew Gemmel 19 56:58
2 117 Samuel Hansen 13 57:34
3 128 David Jacobson 50 1:03:14
4 129 Taylor Aguirre 14 1:04:22
5 135 Jeff Palm 38 1:06:33
6 116 Ted Hansen 44 1:10:06
7 107 George Morris 17 1:15:59
8 105 Nickolas Wukovits 13 1:17:39
9 130 Carlos Hevia 41 1:20:27
10 115 Scott Kretzschmar 43 1:21:13
11 131 Jose Hevia 43 1:31:37
12 132 Danny Dunn 40 1:40:31
13 108 Ross Schiavo 42 1:44:19
Final Time Results - Female 5K
Place No. Name Age Time
1 2 Taylor Roy 16 57:41
2 13 Madison Horton 15 59:39
3 15 Madison Taylor 17 1:01:40
4 11 Miriam Soufi 14 1:01:49
5 17 Kirsten Justice 17 1:01:53
6 20 Kate Carmichael 15 1:05:22
7 12 Devon Erickson 15 1:06:18
8 16 Alexis Havrilla 17 1:06:48
9 18 Val Felso 17 1:07:46
10 19 Kelly Godleski 34 1:08:24
11 9 Mary Niederhauser 15 1:08:46
12 14 Rachael Feuerstein 16 1:09:54
13 32 Kristen Aziz 44 1:11:03
14 35 Dana Currier 50 1:26:07
15 34 Kari Bradley 38 1:28:12
16 5 Kathy Masterson 61 1:30:39
17 30 Ruth Ference 55 1:37:39
18 33 Brenda Herrington 40 1:41:31
__________
5k
1 hr 6 min
Had just planned to volunteer kayak (and did for the 1K), but then all the Swim Atlanta Masters friends of mine talked me into swimming the 5K with them. So had my suit stuff and got ready to swim. Swam easy and relaxed the first lap of the rectangular course and then tried to negative split and catch some folks. Didn't really catch anyone, maybe 1 or 2, but finished first in my age group. Water felt good and was maybe 82ish. Had a great time for a great cause and got to meet some Olympians!
Final Time Results - Female 1 K
Place No. Name Age Time
1 29 Amanda Weir 24 19:38
2 20 Kait Carmichael 15 20:28
3 8 Kris Kester 46 21:35
4 25 Anna Grace Guynes 12 21:45
5 24 Kirby Stanesic 12 24:29
6 6 Jean Luciani 38 24:49
7 26 Jeri Moss 25 24:56
8 7 Kiarra Donnelly 13 25:27
9 22 Blaire Berto 14 25:28
10 21 Hannah Guire 13 25:30
11 5 Kathy Masterson 61 28:54
12 28 Caroline Gatto 50 20:04
13 27 Kristy Mugavero 29 29:10
14 3 Mary Catherine Price 24 32:53
15 001 Jessica Meltz 26 35:37
16 4 Catherine Warner 53 39:22
17 10 Nancy Dye 58 46:47
18 23 Janet Shanteau 59 47:23
Final Time Results - Male 1K
Place No. Name Age Time
1 100 Aaron Peirsol 27 18:21
2 000 Eric Shanteau 26 18:34
3 127 Jeff Dash 29 18:57
4 117 Samuel Hansen 13 19:08
5 124 Mark Gangloff 28 19:22
6 112 Cullan Sherlock 14 20:24
7 101 Michael Meltz 16 21:28
8 109 Kevin Carbone 14 21:30
9 121 Jared Janeczko 33 22:16
10 110 Brett Kester 15 22:54
11 125 Andrew Stanesic 14 24:10
12 119 Brian Balmes 42 24:21
13 118 Jack Landrum 12 24:27
14 123 Ryan Shanteau 30 24:35
15 105 Nicholas Wukovits 13 24:51
16 112 Stephen Zwonitzer 42 24:57
17 114 Seth Gibree 35 24:58
18 104 Chris Hoemeke 45 25:52
19 113 Conor Gamble 10 26:20
20 103 Gerry Halphen 27:35
21 120 Jeff Norris 54 29:39
22 102 Donnie Danbury 40 32:40
23 126 Jim Powell 42 38:48
24 111 Ross Dye 29 46:44
Final Time Results - Male 5K
Place No. Name Age Time
1 106 Andrew Gemmel 19 56:58
2 117 Samuel Hansen 13 57:34
3 128 David Jacobson 50 1:03:14
4 129 Taylor Aguirre 14 1:04:22
5 135 Jeff Palm 38 1:06:33
6 116 Ted Hansen 44 1:10:06
7 107 George Morris 17 1:15:59
8 105 Nickolas Wukovits 13 1:17:39
9 130 Carlos Hevia 41 1:20:27
10 115 Scott Kretzschmar 43 1:21:13
11 131 Jose Hevia 43 1:31:37
12 132 Danny Dunn 40 1:40:31
13 108 Ross Schiavo 42 1:44:19
Final Time Results - Female 5K
Place No. Name Age Time
1 2 Taylor Roy 16 57:41
2 13 Madison Horton 15 59:39
3 15 Madison Taylor 17 1:01:40
4 11 Miriam Soufi 14 1:01:49
5 17 Kirsten Justice 17 1:01:53
6 20 Kate Carmichael 15 1:05:22
7 12 Devon Erickson 15 1:06:18
8 16 Alexis Havrilla 17 1:06:48
9 18 Val Felso 17 1:07:46
10 19 Kelly Godleski 34 1:08:24
11 9 Mary Niederhauser 15 1:08:46
12 14 Rachael Feuerstein 16 1:09:54
13 32 Kristen Aziz 44 1:11:03
14 35 Dana Currier 50 1:26:07
15 34 Kari Bradley 38 1:28:12
16 5 Kathy Masterson 61 1:30:39
17 30 Ruth Ference 55 1:37:39
18 33 Brenda Herrington 40 1:41:31
__________
5k
1 hr 6 min
Friday, September 17, 2010
Friday- September 17, 2010
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.
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.
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
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