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Ande's Swimming Blog

Ande's Swimming Blog blogged by Ande Rasmussen who swims with Longhorn Aquatics Masters in Austin, Texas.
started March 2005 on the USMS Discussion Forums at:
http://www.usms.org/forums/showthread.php?t=4298 & kept blogging there till September 2008.


Ande was coached by

Paul Bergen on Longhorn Aquatics from 1979 to 1982

Eddie Reese on the University of Texas Mens Team from 1981 to 1986

Ande is currently coached by Whitney Hedgepeth on Longhorn Aquatics Masters
Come Train with us! Check the Schedule

  1. Thu Oct 30th, 2014

    by , October 30th, 2014 at 11:04 AM (Ande's Swimming Blog)
    Thu Oct 30th, 2014 SCY

    Whitney Coached
    Diving well 6:30 to 8:00 dove in on time
    swam with Tyler, Alleycat, Leslie, & Korey

    Warm up
    6 rounds of
    100 FR on 1:20
    50 k on 1:00
    2 x 25 on 30

    Main Set

    3 rounds of
    5 x 200 on 2:30
    8 x 25 odds fast 1 breath evens easy

    Next Meets:

    Considering:
    Nov 8 - 9, 2014 - Short Course Meters
    WMST 2014 November Classic
    Shenandoah, TX
    http://www.usms.org/comp/event.php?MeetID=20141108WMS


    Very Likely
    Dec 6 - 7, 2014 - Short Course Meters
    Southern Masters Swimming Championship--Short Course Meters
    New Orleans, LA
    http://www.usms.org/comp/event.php?M...20141206smscmS
    Categories
    Swim Workouts
  2. Wed Oct 29 2014 SCY

    by , October 29th, 2014 at 02:46 PM (Ande's Swimming Blog)
    Wed Oct 29 2014 SCY

    Whitney Coached
    Diving well 6:30 to 8:00 dove in 10 min late
    swam with Mike Tyler & Sierra

    Warm up
    went around 500

    Main Set

    4 rounds of
    50 on 40 done 25 fr 25 fl
    100 on 1:20 done 75 fr 25 fl
    150 on 2:00 done 125 fr 25 fl
    200 on 2:40 done 175 fr 25 fl
    8 x 25 fly fast on :25
    rest 1:00 next round bk, then br
    on 4th round intervals change to
    35, 1:15, 1:55, 2:35 & 20

    200 easy

    6 x 150 on 2:00 done 50 fr 50 bk 50 fr
    desc 1 - 3 hold 4 - 6

    100 easy

    Next Meets:

    Considering:
    Nov 8 - 9, 2014 - Short Course Meters
    WMST 2014 November Classic
    Shenandoah, TX
    http://www.usms.org/comp/event.php?MeetID=20141108WMS


    Very Likely
    Dec 6 - 7, 2014 - Short Course Meters
    Southern Masters Swimming Championship--Short Course Meters
    New Orleans, LA
    http://www.usms.org/comp/event.php?M...20141206smscmS
    Categories
    Swim Workouts
  3. Tue Oct 14 2014 SCY

    by , October 14th, 2014 at 12:26 PM (Ande's Swimming Blog)
    Monday Oct 13 2014 SCY

    Whitney Coached
    Main Pool 6:30 to 8:00 dove in on time
    swam with Jim, Mike & Paul

    Warm up
    went around 1000

    Main Set

    2 x 100 IM on 1:30
    2 x 75 k on 1:20

    4 x 100 IM on 1:30
    4 x 75 k on 1:20

    6 x 100 IM on 1:30
    6 x 75 k on 1:20

    8 x 100 IM on 1:30
    8 x 75 k on 1:20

    did a few 25s kick with a board

    Next Meets:

    Considering:
    Nov 8 - 9, 2014 - Short Course Meters
    WMST 2014 November Classic
    Shenandoah, TX
    http://www.usms.org/comp/event.php?MeetID=20141108WMS


    Very Likely
    Dec 6 - 7, 2014 - Short Course Meters
    Southern Masters Swimming Championship--Short Course Meters
    New Orleans, LA
    http://www.usms.org/comp/event.php?M...20141206smscmS
    Categories
    Swim Workouts
  4. Monday Oct 13 2014 SCY

    by , October 14th, 2014 at 10:40 AM (Ande's Swimming Blog)
    Monday Oct 13 2014 SCY

    Swam Fast Friday & Sat but not Sun

    2 Practices this morning

    Whitney Coached
    Diving Well 6:00 to 7:15 dove in on time
    swam with Alleycat Tyrone Paul & Mike
    Beside Gull, Dick, Kristy, Larry , Joe, &

    Warm up
    6 x 150

    Main Set

    4 rounds of
    300 on 3:45
    200 on 2:30
    100 on 1:15
    4 x 50 on 35
    100 easy

    Whitney Coached
    7:30 to 8:45 dove in at 7:30
    swam with Sauer next to Chris


    Warm up
    swim for till 7:54

    Main Set

    4 rounds of
    300 on 3:45
    200 on 2:30
    100 on 1:15
    4 x 50 on 35
    100 easy


    Next Meets:

    Considering:
    Nov 8 - 9, 2014 - Short Course Meters
    WMST 2014 November Classic
    Shenandoah, TX
    http://www.usms.org/comp/event.php?MeetID=20141108WMS


    Very Likely
    Dec 6 - 7, 2014 - Short Course Meters
    Southern Masters Swimming Championship--Short Course Meters
    New Orleans, LA
    http://www.usms.org/comp/event.php?M...20141206smscmS
    Categories
    Swim Workouts
  5. Monday Sep 29th 2014 SCY

    by , September 29th, 2014 at 12:40 PM (Ande's Swimming Blog)
    Monday Sep 29th 2014 SCY

    Swam Fast Friday but not Sat or Sun

    2 Practices this morning

    Whitney Coached
    6:00 to 7:15 dove in around 6:05
    swam with Dick, Alleycat & Spencer
    Beside Gull, Kristy, Tyrone, Joe, &
    Diving Well which was too warm for my comfort.


    Warm up
    swim for till 6:24

    Main Set

    8 rounds of
    100 on 1:15
    100 on 1:10
    100 on 1:05
    25 Fr 1 breath on :30
    (take a little break after #4)
    (i did terrible on this, didn't make any of the 1:05's, skipped 50's, did a few catch up turn arounds, I should have moved over a lane)

    40 x 25 on :20
    8 kick with fins (i didn't use fins) 2 swim

    Whitney Coached
    7:30 to 8:45 dove in around 7:35
    swam with Mike, Chris, Ned, & Jim Sauer
    Main pool north end set up with bulkhead
    which was down for the 2014 UT Mens Orange and White meet on Fri Sep 26th


    Warm up
    swim for till 7:54

    Main Set

    8 rounds of
    100 on 1:20
    100 on 1:15
    100 on 1:10
    25 Fr 1 breath on :30
    (take a little break after 4th round) (made em all)
    (doesn't seem like much but that set was 2600)

    Whitney assigned more but I got out

    Next Meets:

    not sure yet
    maybe Woodlands SCM or Long Beach
    Categories
    Swim Workouts
  6. FAST FRIDAY Sep 19th 2014 SCY

    by , September 19th, 2014 at 11:00 AM (Ande's Swimming Blog)
    FAST FRIDAY Sep 19th 2014 SCY

    Whitney Coached
    6:00 to 7:30 dove in at 6:08
    swam with Mike beside Alleycat & Hard Korey
    main pool

    Warm up
    swim for 18 min (i did around 10 min so probably went 600)

    Main Set

    3 rounds of
    10 x 100 best average (try to hold the same pace for all 30 )
    Round 1 on 2:00
    Round 2 on 1:55
    Round 3 on 1:50
    100 easy on 3:00 after each round
    Lead my lane held 1:03's to 1:05's

    Next Meets:

    not sure yet
    maybe woodlands SCM or Long Beach

    Updated September 29th, 2014 at 12:28 PM by ande

    Categories
    Swim Workouts
  7. Tue Sep 9, 2014

    by , September 9th, 2014 at 12:33 PM (Ande's Swimming Blog)
    Tue Sep 9th 2014

    Trained Mon did not train Sat or Sun

    TSC SCY 6:00 am - 7:30
    Whitney coached
    Swam with Kelly & Paul
    Beside Mike, Ned, & Larry

    Warm up
    went around 700

    Main Set:

    Lead my lane

    5 x 50 fr on 35

    300 FL drill done 3 kicks 1 stroke

    5 x 100 FR on 1:10 made em

    300 FL drill done R Both L Both

    5 x 200 FR on 2:20 made em

    300 FL drill 25 R 25 L 25 Both

    5 x (125 fr on 1:40 supposed to be 500 race pace (wasn't close) 75 FR on 1:20 breathe 1 on 1st 25, 2 on 2nd 25, 3 on 3rd 25)

    20 x 25 on 30
    odds easy
    evens FAST FLY
    Categories
    Swim Workouts
  8. Fast Fri Sep 4th 2014

    by , September 5th, 2014 at 10:37 AM (Ande's Swimming Blog)
    Fast Fri Sep 4th 2014

    TSC SCY 6:00 am - 7:30
    Whitney coached
    Swam with Kelly & AlleyCat
    Beside Tyler, Mike, Ned, Larry, Dick and Dale

    Warm up
    14 x (25 on 30, 25 on 25, 25 on 20)

    Main Set:
    14 rounds of
    (100 fast on 1:30, 50 easy on 1:30, 50 easy on 1:30)
    did several free went 57's & 56
    kicked 1 went 1:07
    did the rest IM & was 1:01 to 1:03s
    Categories
    Swim Workouts
  9. Mon Aug 18th, 2014

    by , August 18th, 2014 at 12:33 PM (Ande's Swimming Blog)
    Mon Aug 18th 2014

    I've been an awful blogger.

    I was all set to go to Nats.
    entered the meet, got my flights, hotel, and rent car.
    I made it all the way to the airport gate for a 5:45 am flight. My plane was loading and we had a family emergency, so I cancelled my flight then turned around an went home. I was bummed. I really wanted to swim and see my swim friends.

    I followed the meet from home. My training partner Jim Sauer, 57 tore it up.
    he swam great in his 2 & 4 IMs, 1 fly, 2bk and had a OK 2 FLY, he reminded himself if you go too hard on your 1st 2 50's in the 2 LCM fly your next 2 50's could be difficult.

    I swam last Wed, just an easy taper work out on my own & didn't swim Thu - Sun.
    My team was on break.

    Trained this morning at Mabel Davis with Dakota, Julie, Tyler & Korey.

    Warm up was 3 x 200, done 150 fr, 50 k, skipped the middle 200

    20 x 50 fr on 1:00
    odds 400 pace
    evens 1500 pace

    5 x 150 k on 3:00

    assigned: 3 x 400
    did: parts of it
    Categories
    Uncategorized
  10. Wed June 25th, 2014 5K Postal

    by , June 25th, 2014 at 03:41 PM (Ande's Swimming Blog)
    Wed June 25th, 2014 5K Postal
    6:00 to 7:30 Swim Center LCM
    Trained Mon but not Tue

    dove in at 6:05 with no warm up the group started at 6:00

    had a little controversy about whether I had a lane or not
    The coach had us make lane reservations so I made one with her.
    One woman made reservations, then canceled and gave hers to another swimmer
    but she also told the coach she cancelled and the coach gave her slot to another swimmer. I walked in seconds before the group dove in and nearly didn't have a lane.
    Which would have sucked because my wife came with me 40 miles from Martindale.

    0100 0:01:13.9
    0200 0:02:33.5 1:19.6
    0400 0:05:16.2
    0500 0:06:36.8
    0800 0:10:35.7 5:19.50
    1000 0:13:14.7
    1200 0:15:52.5 5:16.8
    1500 0:19:49.8
    1600 0:21:08.7 5:16.2
    2000 0:26:23.7 5:15.0
    2400 0:31:40.7 5:17.0
    2500 0:33:01.3
    2800 0:36:54.8 5:14.1
    3000 0:39:31.8 19:42.0
    3200 0:42:09.1 5:14.3
    3500 0:46:05.9
    3600 0:47:25.3 5:16.2
    4000 0:52:41.7 5:16.4
    4400 0:57:57.7 5:16.0
    4500 0:59:16.7 1:19.0 19:44.90
    4600 1:00:35.1 1:18.4
    4700 1:01:50.7 1:15.6
    4800 1:03:08.8 1:18.1 5:11.1
    4900 1:04:26.8 1:18.0
    5000 1:05:44.2 1:17.4 5:09.1 (last 400) 19:21.70 (last 1500)

    I just swam the whole thing, long steady and slightly uncomfortable.
    Think my best time ever as a masters or recent years in a jammer was 63 min something on my way to the 10K. Today was a pretty good effort and I'm certain I can go faster, I never turned on my kick. for a while I was doing a single DK off each turn.
    Maybe I'll take another whack.
  11. FAST FRI MAY 29th, 2014 LCM & SCY

    by , May 30th, 2014 at 01:43 PM (Ande's Swimming Blog)
    FAST FRI MAY 29th, 2014 LCM & SCY

    I am a bad blogger.

    I shoulda at least reported my SCY Nats results, but they were pretty dismal.
    1st event was
    400 IM, I dove in & immediately got a foot cramp, had to have my foot at 90 degrees, pointing towards the bottom. it felt better around the breastroke but I was so far behind.
    100 FL was OK but slow
    50 FR relay lead off was slow
    50 BK was 1.6 sec slower than zones, slipped on the start & missed the turn.
    100 IM was slower than zones, hit the lane line on backstroke
    100 BK was slow
    (scratched the 200 IM to leave early and vacation for a couple days with my wife)



    Whitney Coached
    6:00 to 7:30 dove in at 6:05
    swam with Kristy, Gull, & Danielle
    beside Jim, Julie, Ned Todd Tyler Korey & Alley cat
    main pool & diving well

    Warm up
    swim easy till 6:15 went 5 or 600

    Main Set

    20 x 100 LCM on 2:00
    did em from a dive 50 FR 50 BK
    held 1:09's, 10's & 11's

    (switch to diving well SCY)

    100 easy

    20 x 50 on 1:00 best average
    did them 25K 25FL held 30's, 1's & 2's

    100 easy

    Next Meet:

    LCM Zones

    Aug 13 - 17, 2014
    2014 Marriott U.S. Masters Swimming Summer National Championship
    University of Maryland Eppley Recreation Center Natatorium
    College Park, Maryland
    Categories
    Swim Workouts
  12. FAST Fri April 25th, 2014 SCY

    by , April 25th, 2014 at 10:45 AM (Ande's Swimming Blog)
    FAST Fri April 25th, 2014 SCY

    Nats are a week away, I feel good. Been working on getting stronger faster and lighter

    Whitney Coached
    6:00 to 7:30 dove in at 6:00
    swam with Jim, Julie, & Ned
    beside Mike Todd Tyler & Alley cat
    main pool

    Warm up
    went around 900

    Main Set

    Assigned 10 x ? on 4:00
    my lane was doing 200's
    I did a few easy speed 100's, 50's and fast 25's

    Next Meet:


    May 1 - 4, 2014
    2014 Nationwide U.S. Masters Swimming Spring National Championship
    The George Haines International Swim Center
    Santa Clara, California


    Aug 13 - 17, 2014
    2014 Marriott U.S. Masters Swimming Summer National Championship
    University of Maryland Eppley Recreation Center Natatorium
    College Park, Maryland
    Categories
    Swim Workouts
  13. Wed Apr 9th 2014 SCY

    by , April 9th, 2014 at 12:01 PM (Ande's Swimming Blog)
    Wed Apr 9th 2014 SCY

    Nats are 3 weeks and 2 days away

    Whitney Coached
    6:00 to 7:30 dove in at 6:05
    swam with Mike & Tyler
    beside Jim & Alley cat
    main pool

    Warm up
    went around 400

    Main Set

    20 x 25 bk on :20
    assigned 500 FR
    did 4 x 50 FR on 50
    100 easy

    16 x 25 br on :25
    assigned 500 FR
    did 4 x 50 IM order on 50
    100 easy

    12 x 25 FR on :20
    assigned 500 FR
    did 4 x 50 IM order on 1:10ish

    8 x 25 FL on :25
    assigned 500 FR
    did 4 x 50 IM order on 1:10ish
    100 easy

    4 x 25 SDK fast no breath

    10 sets of 3 pull ups on 1:00

    200 easy


    Next Meet:


    May 1 - 4, 2014
    2014 Nationwide U.S. Masters Swimming Spring National Championship
    The George Haines International Swim Center
    Santa Clara, California


    Aug 13 - 17, 2014
    2014 Marriott U.S. Masters Swimming Summer National Championship
    University of Maryland Eppley Recreation Center Natatorium
    College Park, Maryland
    Categories
    Swim Workouts
  14. Sat Mar 29 2014 south Central SC zones

    by , March 29th, 2014 at 08:33 PM (Ande's Swimming Blog)
    Entered 1650 it was Fri evening but I didn't drive over till this morning

    I was on the fence about the 500
    Then decided to check in at the last minute & just cruise it.

    500 FR
    28.59 30.95. 59.54
    31.29 31.70 2:02.53
    31.73 (2:34.26)
    31.66 3:05.92
    31.74 31.95 4:09.61
    31.90 30.67 5:12.18
    I 2 beat kicked 475 & 6 beat the last 25

    Afterwards I found out the zone record was 5:11

    Next was 100 free, I decided to skip it

    50 BK
    Went 25.29 was 25.0 last year
    Felt like I was too deep & angled up too steel at the end of each break out


    50 FL
    24.55
    OK
    Didn't SDK far enough off the start

    200 IM
    26.59
    33.00 way too slow, mistimed turn to BR kicked in
    35.88
    28.65 Decent 6 beat kicked
    2:04.12
    Think that was the zone rec
    Guthrie went 2:04.26 in a diff heat

    Updated March 31st, 2014 at 10:26 AM by ande

    Categories
    Uncategorized
  15. FAST FRIDAY Mar 7th 2014 SCY

    by , March 7th, 2014 at 12:11 PM (Ande's Swimming Blog)
    FAST FRIDAY Mar 7th 2014 SCY

    Chris Coached
    6:00 to 7:30 dove in at 6:05
    swam with Mike, Jim, & Max beside Ned, JUlie, & Alley cat
    diving well and main pool

    Warm up
    swim 15 min easy went 6 or 700

    Main Set

    4 rounds of:

    20 x 25 on 35
    odds fast
    evens easy

    rest 1:20

    100 fast on 3:00

    50 fast kick on 1:00

    100 easy on 3:00
    did 25's 1 round fly, next round back, next round br, last round fly
    went IMs on 100s went 1:02, 1, 1:00
    last 100 kicked it and went 1:02


    Next Meet:


    Mar 28 - 30, 2014
    2014 SCY South Central Zone Championships
    CISD Natatorium


    May 1 - 4, 2014
    2014 Nationwide U.S. Masters Swimming Spring National Championship
    The George Haines International Swim Center
    Santa Clara, California


    Aug 13 - 17, 2014
    2014 Marriott U.S. Masters Swimming Summer National Championship
    University of Maryland Eppley Recreation Center Natatorium
    College Park, Maryland
    Categories
    Swim Workouts
  16. Thu Mar 6th 2014 SCY

    by , March 6th, 2014 at 12:43 PM (Ande's Swimming Blog)
    Thu Mar 6th 2014 SCY

    Entered zones yesterday and nats today

    Lifted Tuesday

    Whitney Coached
    6:30 to 8:00 dove in at 6:40
    swam with Todd, Ned, Jim, & Alley cat

    Warm up
    did around 3 or 400

    Main Set

    assigned: 8 x 100 best ave on 2:00
    did 8 x 50 fr best ave from a dive held 25's

    8 x (30 sec VK, 15 sec rest)

    100 easy

    assigned: 8 x 100 best ave on 2:00
    did 8 x 50 fr best ave from a dive held 25's

    8 x (30 sec VK, 15 sec rest)

    100 easy

    assigned: 8 x 100 best ave on 2:00
    did: 8 x 25 FAST from a dive, 25 easy

    100 easy

    Next Meet:


    Mar 28 - 30, 2014
    2014 SCY South Central Zone Championships
    CISD Natatorium


    May 1 - 4, 2014
    2014 Nationwide U.S. Masters Swimming Spring National Championship
    The George Haines International Swim Center
    Santa Clara, California


    Aug 13 - 17, 2014
    2014 Marriott U.S. Masters Swimming Summer National Championship
    University of Maryland Eppley Recreation Center Natatorium
    College Park, Maryland
    Categories
    Swim Workouts
  17. Mon Feb 17th, 2014

    by , February 17th, 2014 at 09:47 AM (Ande's Swimming Blog)
    800 warm up
    done 2 fr, 4IM krls, 2fr

    4 x 100 on 1:20 right into
    3 x100 on 1:15 right into
    2 x100 on 1:10 right into
    100 on 1:05

    50 easy

    Pull
    4 x 100 on 1:05 right into
    3 x100 on 1:10 right into
    2 x100 on 1:15 right into
    100 on 1:20

    100 easy

    4x(100kon 1:15, 50 on 35)

    Fins 14x50
    odds on 35
    evens on 45

    100 easy
    Categories
    Swim Workouts
  18. Thu Feb 13th 2014 SCY

    by , February 13th, 2014 at 02:08 PM (Ande's Swimming Blog)
    Thu Feb 13th 2014 SCY

    Lifted yesterday
    Yesterday 1980 Olympian John Simons dropped in and swam in my lane
    he's training to do the English Channel


    Whitney Coached
    6:30 to 8:00 dove in at 6:00
    swam with Jim, Todd, Ned & Tyler
    Beside Paul , Larry & Gull


    Warm up
    assigned 500
    did around 350 or 400

    Main Set

    100 on 1:10
    right into
    2 x 200 on 2:20
    30 sec break
    3 x 300 on 3:30
    30 sec break
    4 x 400 on 4:40

    50 easy

    400 on 4:40
    2 x 300 on 3:30
    30 sec break
    3 x 200 on 2:20
    30 sec break
    4 x 100 1:10

    Next Meet:


    Mar 28 - 30, 2014
    2014 SCY South Central Zone Championships
    CISD Natatorium


    May 1 - 4, 2014
    2014 Nationwide U.S. Masters Swimming Spring National Championship
    The George Haines International Swim Center
    Santa Clara, California


    Aug 13 - 17, 2014
    2014 Marriott U.S. Masters Swimming Summer National Championship
    University of Maryland Eppley Recreation Center Natatorium
    College Park, Maryland
    Categories
    Swim Workouts
  19. FAST Fri Jan 31st 2014 SCY

    by , January 31st, 2014 at 10:34 AM (Ande's Swimming Blog)
    FAST Fri Jan 31st 2014 SCY

    Lifted yesterday , felt weak, hadn't lifted in a while & need to become more consistent


    Whitney Coached
    6:00 to 7:30 dove in at 6:00
    swam with Jim, Julie, Mike, & Todd
    Beside AlleyCat, Larry & Gull


    Warm up
    8 rounds of 100 on 1:30, 25 no or 1 breath on 30, 25 6 strokes fast on 30

    Main Set

    5 x 100 FR best ave on 2:00, dove em and held 58's
    4 x 50 k fast on 1:15, flutter with a board, held 34's
    50 FL fast, in heats from the blocks, went 25
    100 easy

    5 x 100 FR best ave on 2:00, push, and held 59's & 60's
    4 x 50 k fast on 1:15, flutter with a board, held 34's
    100 BR fast, in heats from the blocks, went 67
    100 easy

    5 x 100 BR/FR best ave on 2:00, push, and held 67s
    4 x 50 k fast on 1:15, FL no board, held 34's
    200 IM fast, in heats from the blocks, went 2:05 or 6
    100 easy

    Next Meet:


    Mar 28 - 30, 2014
    2014 SCY South Central Zone Championships
    CISD Natatorium


    May 1 - 4, 2014
    2014 Nationwide U.S. Masters Swimming Spring National Championship
    The George Haines International Swim Center
    Santa Clara, California


    August 13 - 17, 2014
    2014 Marriott U.S. Masters Swimming Summer National Championship
    University of Maryland Eppley Recreation Center Natatorium
    College Park, Maryland

    Updated February 10th, 2014 at 12:38 PM by ande

    Categories
    Swim Workouts
  20. Thu Jan 16th, 2014 LCM

    by , January 16th, 2014 at 10:45 AM (Ande's Swimming Blog)
    Thu Jan 16th, 2014 LCM

    Pool is set up for the 2014 Arena Grand Prix at Austin that takes place Fri Jan. 17 - Sun Jan 19th.

    Lifted yesterday Tue


    Whitney Coached
    6:30 to 8:00 dove in at 6:38
    swam with AlleyCat, Jim, Chris, Paul, Ned & Jeff
    Beside Larry & Gull


    Warm up
    assigned: 10 min swim
    did: 2 & went 150

    Main Set

    everything was on a 1:25 base NO breaks
    3 x 800 on 11:20 desc right into
    3 x 400 on 5:40 desc right into
    3 x 200 on 2:50 desc right into
    3 x 100 on 1:25
    started out 4th behind jim, chris & alley cat
    think I went
    around 10:20 for my 3rd 800,
    5:04 on the 3rd 400,
    2:30 on 3rd 200 &
    1:08 on last 100
    swam them free and backstroke

    200 warm down


    Next Meet:
    not sure
    probably zones, maybe Nats
    Categories
    Swim Workouts
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