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Planning

Goals, Periodization, Lessons Learned

  1. Wed Apr 3rd, 2013 Zones are 2 DAYS AWAY

    by , April 3rd, 2013 at 11:00 AM (Ande's Swimming Blog)
    Wed Apr 3rd, 2013 Zones are 2 DAYS AWAY

    The 2013 Masters South Central Zone SCY Swimming Championships are this weekend Fri Apr 5 - Sun 7, 2013
    Psych Sheet
    Tentative Timeline
    Meet Information

    Entered:


    FRI


    Event 2 Men 400 Yard IM
    1 Davis, Ross C 46 WMST-25 4:30.30
    2 Rasmussen, Anders M 49 TXLA-43 4:34.56
    3 Armstrong, Jonathan W 37 WMST-25 4:36.37
    4 Wiggans, Keith 34 TXLA-43 4:38.94
    5 Sauer, Jim 55 TXLA-43 4:39.00


    Event 4 Men 1650 Yard Freestyle
    1 Patten, Bobby 50 DAMM-26 17:45.22
    2 Alley, David W 38 TXLA-43 18:00.00
    3 Armstrong, Lance E 41 WHAC-43 18:00.00
    4 Rasmussen, Anders M 49 TXLA-43 18:01.37 (should I swim it or scratch?)
    5 Wood, Steve 52 RIDG-26 18:45.67
    6 Wood, Larry W 59 TXLA-43 19:00.00
    7 Worrel, Dick 59 TXLA-43 19:00.00
    8 Cleveland, James A 40 UNAT-0 19:15.00


    SAT


    Event 11 Men 100 Yard IM
    1 Zolno, David J 24 TXLA-43 54.00
    2 Vogel, Jake N 25 WHAC-43 54.50
    3 Davis, Ross C 46 WMST-25 56.00
    4 Rasmussen, Anders M 49 TXLA-43 56.53
    5 Heber, Scott 46 DAMM-26 56.75
    6 Dill, Scott 40 TXLA-43 57.00
    7 Armstrong, Jonathan W 37 WMST-25 57.37
    8 Wood, Steve 52 RIDG-26 57.89
    9 Guthrie, David M 52 TXLA-43 58.00
    10 McKee, Chris 33 TXLA-43 58.20
    11 Quintero, Chris L 19 TXLA-43 58.88
    12 Baxter, Kyle E 26 PCAT-26 58.89
    13 Varozza, Mike J 45 TXLA-43 58.93
    14 Talma, Mark R 26 STFF-25 59.00
    15 Hoffman, Keith T 54 UNAT-0 59.10
    16 Schroeder, Brian 25 UNAT-0 59.20


    Event 15 Men 50 Yard Breaststroke
    1 Zolno, David J 24 TXLA-43 27.00
    2 Guthrie, David M 52 TXLA-43 28.00
    3 Wiggans, Keith 34 TXLA-43 28.10
    4 Heber, Scott 46 DAMM-26 28.75
    5 Huggins, Dale R 40 TXLA-43 28.84
    6 Marx, Jeff 48 NITR-43 29.00
    7 Hoffman, Keith T 54 UNAT-0 29.20
    8 Putterman, Dean E 50 COOG-25 29.30
    9 Armstrong, Jonathan W 37 WMST-25 29.37
    10 Baxter, Kyle E 26 PCAT-26 29.61
    11 Rasmussen, Anders M 49 TXLA-43 29.62
    12 Killeen, Robert J 50 TXLA-43 29.80
    13 Neville, Richard 56 FAST-26 29.90
    14 Dill, Scott 40 TXLA-43 30.00


    Event 19 Men 50 Yard Backstroke
    1 Rasmussen, Anders M 49 TXLA-43 25.62

    2 Wood, Steve 52 RIDG-26 25.67
    3 Bailey, Bradley H 43 TXLA-43 26.00
    4 Davis, Ross C 46 WMST-25 26.99
    5 Ziegler, Trevor 24 UNAT-0 27.15
    6 Schroeder, Brian 25 UNAT-0 27.40
    7 Hoffman, Keith T 54 UNAT-0 28.40
    8 Kone, Bruce C 55 RICE-25 28.50
    9 Perry, Guy 42 TXLA-43 28.50


    Event 21 Men 200 Yard Breaststroke
    1 Guthrie, David M 52 TXLA-43 2:13.00
    2 Bass, Bill 44 WMST-25 2:19.38
    3 Marx, Jeff 48 NITR-43 2:20.00
    4 Dill, Scott 40 TXLA-43 2:20.00
    5 Rasmussen, Anders M 49 TXLA-43 2:22.00
    6 Armstrong, Jonathan W 37 WMST-25 2:22.37
    7 Hoffman, Keith T 54 UNAT-0 2:25.50
    8 Baxter, Kyle E 26 PCAT-26 2:26.25


    SUN


    Event 31 Men 100 Yard Breaststroke
    1 Zolno, David J 24 TXLA-43 57.00
    2 Guthrie, David M 52 TXLA-43 59.50
    3 Vogel, Jake N 25 WHAC-43 59.99
    4 Wiggans, Keith 34 TXLA-43 1:01.40
    5 Hoffman, Keith T 54 UNAT-0 1:02.60
    6 Marx, Jeff 48 NITR-43 1:03.00
    7 Talma, Mark R 26 STFF-25 1:03.00
    8 Bass, Bill 44 WMST-25 1:03.31
    9 Ziegler, Trevor 24 UNAT-0 1:03.32
    10 Heber, Scott 46 DAMM-26 1:03.50
    11 Baxter, Kyle E 26 PCAT-26 1:03.52
    12 Armstrong, Jonathan W 37 WMST-25 1:04.37
    13 Huggins, Dale R 40 TXLA-43 1:04.44
    14 Putterman, Dean E 50 COOG-25 1:04.50
    15 Davis, Ross C 46 WMST-25 1:04.93
    16 Dill, Scott 40 TXLA-43 1:05.00
    17 Rasmussen, Anders M 49 TXLA-43 1:05.99


    Event 35 Men 50 Yard Butterfly
    1 Vogel, Jake N 25 WHAC-43 23.50
    2 Bailey, Bradley H 43 TXLA-43 24.00
    3 Kainz, Ceazar J 21 CBA-43 24.10
    4 Nelms, Brandon L 28 PCAT-26 24.10
    5 Rasmussen, Anders M 49 TXLA-43 24.34
    6 McKee, Chris 33 TXLA-43 24.70
    7 Heber, Scott 46 DAMM-26 24.75
    8 Killeen, Robert J 50 TXLA-43 24.80
    9 Varozza, Mike J 45 TXLA-43 25.00
    10 Glass, Mark W 38 WMST-25 25.33
    11 Armstrong, Jonathan W 37 WMST-25 25.37
    12 Wood, Steve 52 RIDG-26 25.67
    13 Schroeder, Brian 25 UNAT-0 25.80
    14 Kone, Bruce C 55 RICE-25 25.86
    15 Patten, Bobby 50 DAMM-26 25.88
    16 Putterman, Dean E 50 COOG-25 25.90


    Event 37 Men 100 Yard Backstroke
    1 Rasmussen, Anders M 49 TXLA-43 54.99

    2 Quintero, Chris L 19 TXLA-43 55.74
    3 Wood, Steve 52 RIDG-26 56.78
    4 Mayer, George 24 UNAT-0 57.00
    5 Ziegler, Trevor 24 UNAT-0 57.49
    6 Schroeder, Brian 25 UNAT-0 57.70
    7 Alley, David W 38 TXLA-43 59.00
    8 Toren, Jared M 32 TXLA-43 1:00.00


    Event 43 Men 200 Yard IM
    1 Vogel, Jake N 25 WHAC-43 1:59.31
    2 Davis, Ross C 46 WMST-25 1:59.99
    3 Rasmussen, Anders M 49 TXLA-43 2:03.59
    4 Heber, Scott 46 DAMM-26 2:05.00
    5 Wiggans, Keith 34 TXLA-43 2:05.48
    6 McKee, Chris 33 TXLA-43 2:07.80
    7 Armstrong, Jonathan W 37 WMST-25 2:08.37
    8 Guthrie, David M 52 TXLA-43 2:09.00
    9 Schroeder, Brian 25 UNAT-0 2:09.00
    10 Baxter, Kyle E 26 PCAT-26 2:09.15
    11 Dill, Scott 40 TXLA-43 2:10.00
    12 Sauer, Jim 55 TXLA-43 2:10.00
    13 Toren, Jared M 32 TXLA-43 2:12.00
    14 Jones, Shawn 38 DADS-25 2:12.95
    15 Talma, Mark R 26 STFF-25 2:13.00
    16 Hoffman, Keith T 54 UNAT-0 2:15.11


    Event 51 Men 1000 Yard Freestyle
    1 Alley, David W 38 TXLA-43 10:35.00
    2 Armstrong, Lance E 41 WHAC-43 10:40.00
    3 Rasmussen, Anders M 49 TXLA-43 10:49.99
    4 Gogulski, David H 44 NITR-43 11:10.47
    5 Sauer, Jim 55 TXLA-43 11:20.00
    6 Worrel, Dick 59 TXLA-43 11:20.00
    7 Siegel, Craig 55 TXLA-43 11:30.77
    8 Wood, Larry W 59 TXLA-43 11:40.00
    9 Gibson, Kip E 57 UNAT-0 11:42.80
    10 Killeen, Robert J 50 TXLA-43 11:55.00
    11 Montgomery, Jim 58 DAMM-26 12:00.00
    12 Coates, Ed M 47 TXLA-43 12:00.00
    13 Cothren, Jack 63 BUMS-4 12:17.00
    14 Kadas, Chris W 50 TXLA-43 12:38.86
    15 Wright, Stephen S 54 TXLA-43 12:40.00
    16 Walker, Donald M 54 MOST-43 12:45.00


    ~ ~ ~ ~

    Whitney Coached
    6:30 dove in around 6:45
    SCY UT Swim Center main pool
    Swam with: Todd Marcio and David
    next to Keith, Mike, Ned



    Warm up
    went around 300

    Main Set

    5 x 100 on 2:00 desc

    200 easy

    5 x 50 on 1:15 desc

    200 easy


    Next Meet:
    Days Till SC Zones

    Meet Info

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Categories
    Swim Workouts , Planning
  2. Planning

    by , July 11th, 2012 at 12:49 PM (Ande's Swimming Blog)
    my Next meet is the

    2012 South Central LCM Zones on
    Fri Sat Aug 10, Sat 11 & Sun 12, 2012 at the
    Palo Alto Pool in
    San Antonio, TX

    2012 South Central Zones
    Meet Info / Entry Form
    Days Till

    I was disappointed with my sprint times at Nats. They were:
    50 FR 26.14
    50 BK 29.50
    50 BR 34.66

    From now till zones I'm training for speed & strength. I'm curious about how much & determined to improve my 50 & 100 times times between now and Zones. I also plan to continue strength & speed training for SCM

    I had 30 days to train.

    00 Sun Aug 12 Zones Day 3
    00 Sat Aug 11 Zones Day 2
    00 Fri Aug 10 Zones Day 1

    01 Thu Aug 09
    02 Wed Aug 08 L
    03 Tue Aug 07
    04 Mon Aug 06 L
    05 Sun Aug 05
    06 Sat Aug 04 L
    07 Fri Aug 03

    08 Thu Aug 02 L
    09 Wed Aug 01
    10 Tue Jul 31 L
    11 Mon Jul 30 swam
    12 Sun Jul 29 L
    13 Sat Jul 28
    14 Fri Jul 27 L FAST FRIDAY

    15 Thu Jul 26 took off, didn't swim or lift
    16 Wed Jul 25 L
    17 Tue Jul 24
    18 Mon Jul 23 SW L
    19 Sun Jul 22 OFF
    20 Sat Jul 21 SW L
    21 Fri Jul 20

    22 Thu Jul 19
    23 Wed Jul 18 L1
    24 Tue Jul 17
    25 Mon Jul 16
    26 Sun Jul 15 L
    27 Sat Jul 14 S
    28 Fri Jul 13 S L

    29 Thu Jul 12 S
    30 Wed Jul 11 S L

    Updated July 31st, 2012 at 10:25 AM by ande

    Categories
    Planning
  3. Postal 10k Planning

    by , August 19th, 2011 at 03:57 PM (Ande's Swimming Blog)
    Postal 10k Planning

    I trained pretty hard Mon - Wed then backed off Thu & Fri to rest a bit for tomorrow.

    I asked Charles Logan, director of the swim center swim center to drop the pool temp a few degrees to 77 or 78 and they did. The skinny people were chilly.

    10k's a long way, it's:
    2 x 5000 or 4 x 2.5 or 5 x 2000 or
    6 x 1500 + 1k or 10 x 1000 or 20 x 500 or
    25 x 400 or 50 x 200 or 100 x 100

    I've lined up a counter.

    Swim starts at 7:00 so I'll
    5:45 wake
    6:00 leave home
    6:45 arrive and get ready
    7:00 dive in

    will put GU & water near my lane.
    plus right before I swim I'll probably
    down a few gu's,
    drink half a liter of smart water and
    take in a little caffiene

    Plan to wear B70 jammer have Speedo pro back up. I'll tie it tight and probably double knot.

    I've shaved some and will shave more tonight. I get a rub spot on my right delt when it hits my stubbly chin on long swims, so I'll reshave my face tomorrow morning.

    I'll treat my goggs to not fog.

    No Cap

    Correct Pace is the key
    I need to stay easy long smooth relaxed and consistent.
    Remain aware of
    how far I've gone, how much left,
    my running time and the pace I'm holding.
    I'll have my counter signal 1,000's
    plus 9500, 9800 & 9900

    I won't stop much or for too long.
    On my previous 10k I did a stretch of repeat 100's on 1:20, boy that was a mistake.

    Larry suggested 3k straight then short breaks after each 1k
    1st 1000 hold 1:18's & go 13:00
    2nd - 5th 1000 go 13:05
    targeting 65:20 5k split
    6th - 10th 1000 hold 13:20
    I've considered doing it as a set of
    6 x 1500 on 20:00 followed by a 1000 on 13:20

    I'm nervous and excited. I know somewhere during it I'll be cursing,
    why did I ever get myself into this?

    Wish me luck.

    My sordid history with Postal swims:

    Sat May 30th, 2009 LCM Swam a 10k today

    Sat June 6th 2009 swam a 5k this morning

    Sun Jan 23rd, 2010 Went Postal

    Sun Jan 30th 2011 HR Postal Swim take 2

    1 hour postal swim January 24th, 2009
    Categories
    Planning
  4. Wed Aug 17th 2011 scy

    by , August 17th, 2011 at 11:59 AM (Ande's Swimming Blog)
    Wed Aug 17th 2011 scy

    7:00 a.m. this Saturday I'm going to do a
    Postal 10k. Wish me luck.
    Anyone have any suggestions?
    here's how my last one went:
    Sat May 30th, 2009 LCM Swam a 10k
    I hope to do better and not make the mistakes I made.


    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:30 to 8:00 dove in 6:35ish
    wore blue camo jammer
    swam with Nate
    Beside Emory, Chris, Korey,Tyler, Marcio, &
    Mike

    WARM UP
    1400 easy 50's & 100's

    Main SET: scy

    4 rounds of:

    3 x 200 fr on 2:40 85% effort right into
    8 x 25 on 0:30 odds easy evens fast
    100 easy on 3:00

    held 200's on 1st 2 rounds under 2:11
    held rounds 3 & 4 at 10k pace
    except for R4 #3
    was 2:01 did 150 2 beat kick, 50 6 beat kick

    ~ ~ ~

    Then did 500 warm down
    easy smooth 50's on 40

    Updated August 17th, 2011 at 07:13 PM by ande

    Categories
    Swim Workouts , Planning
  5. Tue Aug 16th 2011 scy

    by , August 16th, 2011 at 03:16 PM (Ande's Swimming Blog)
    Tue Aug 16th 2011 scy

    When I arrived at practice today in the parking garage, my rear passenger side tire was hissing, but I left to swim and sure enough when I was done and back at my car the tire was flat. At least I was in the shade.

    Did a tiny double yesterday
    showed up noon practice around 12:30 &
    did 2 rounds of 5 x 200 on 3:00
    held faster paces than I did in the a.m. work out

    Got a couple team notices from Whitney which are at the end of this post

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:30 to 8:00 dove in 6:33ish
    wore FS II legs
    swam with Max
    Beside tyler, Todd, Larry, Chris, Korey, & Mike

    WARM UP
    did 900
    had weird accident in warm up, i was swimming freestyle and the guy in the lane beside mine swimming breastroke kicked my right forearm as I was doing a pull. I still hurts and think it might bruise.

    Main SET: scy

    4 rounds of:

    4 x 200 fr on 2:50 82% effort right into
    4 x 50 on 1:00 done 25 fast IM order, 25 easy
    1:40 break

    held em all under 2:11 most 2:09 or better
    tried to stay true to 82%
    went 2:02 on last one in 4th round

    2 x 200 on 2:30 cruise


    Emails from Whitney:

    From: Whitney Hedgepeth
    Sent: Sunday, August 14, 2011 11:26 AM
    Subject: [txla-masters] Masters information


    Team,

    I wanted to take a few minutes to personally thank everyone for being a part of the Longhorn Masters program. I am very proud to be your coach and Im grateful to all of you for being active members of the program. I believe we have one of the best and most diverse programs in the country. In order to keep our program operating at this high level, it is necessary for us to make a few changes this year. It is critically important that we have up to date information on all swimmers and that everyone is registered with USMS to limit liability. Because we have seen cost increases across the board, it was unfortunately necessary for us to restructure the workout schedule and raise the fees by 3% for the first time in over 5 years. I hope you can understand that sometimes change is necessary to maintain the elite program we have all grown to love and expect. I have looked at other programs in the area and with 11 swim practices per week for $72/month and the option for a 10 swim/$100 punch card our program is still the best value around. In addition, we have access to one of the best facilities in the country and I hope we have some of the best coaching around. Thank you for your continued support and please let me know if there are ways we can continue to maintain the quality of our program.

    Each year, we have swimmers on the team that accomplish amazing feats in competition. We have many of the top triathletes and swimmers in the country as part of our program. I wanted to highlight some recent examples of this excellence. Please congratulate your training partners the next time you see them.

    I would like to congratulate Larry Wood, Don Murff, and Jim Sauer on their great performances at the Masters Nationals at Auburn.

    Don 70-74 age group
    1st 50 free
    1st 100 free
    1st 200 free
    1st 50 back
    2nd 200 IM
    4th 50 breast

    Larry 55-59 age group
    2nd 800 free
    2nd 400 IM
    3rd 200 free
    5th 400 free
    7th 200 IM

    Jim Sauer 50-54 age group
    1st 200 IM
    1st 400 IM
    1st 100 fly

    Also, I would like to congratulate(sorry so late) the two World Record setting relays from Longhorn Aquatics Masters

    400 free relay
    Tyler Blessing
    Ande Rasmussen
    Mike Varozza
    Chris Eckerman

    400 medley relay
    Chris Eckerman
    Todd Bartee
    Tyler Blessing
    Mike Varozza

    Katy Dooley has the Catalina Channel Swim coming up on Sept 2nd. The swim starts at midnight and is 21 miles long. Good luck Katy we know you will be awesome.

    Lastly, I want to say how much I appreciate everyone's participation and how much I enjoy getting to know everyone. I do tend to ask many questions about your life (just because I care) and I give you crazy glances into my life. These interactions make it fun for me and I hope give you a sense of community as well. I think it is one of the things that helps set our program a part from others and keeps people coming back as often as they can.

    I hope to see all of you continue to work out at Longhorn Aquatics.

    Sincerely,

    Whitney Hedgepeth

    ~ ~ ~

    From: Whitney Hedgepeth Sent: Monday, August 15, 2011 7:53 PM
    Subject: [txla-masters] more masters stuff

    On Saturday, August 20th those swimmers who want to do a 5k or 10k postal swim will have the opportunity. It will be long course and you can start at 7:00 am and we have the pool until 10:00 am. You will need to provide your own timer and counter. Otherwise, we will have a normal 7:30-9am workout on Saturday.

    Starting next week, Mon August 22nd
    all M W F mornings will be 6:00-7:30 am and
    T TH will remain 6:30-8:00am.

    I hope this will allow more people to get in some practice before work.

    See you at the pool.

    Whitney

    p.s. Great job this morning.
    There were 46 of you who did the 20x200 or 175 or 150. Way to go.

    ~ ~ ~
    Blog readers:

    Should I go postal this Saturday or do the regular work out?

    If I go postal, should I do the 5 or 10k?

    How should I prepare for it between now and Saturday?
    Anyone got any tips?


    My last 2 LCM postal swims:

    Sat May 30th, 2009 LCM Swam a 10k today

    Sat June 6th 2009 swam a 5k this morning


    Did 2 Postal Hr Swims in Jan 2011, & 1 in 2009:

    Sun Jan 23rd, 2010 Went Postal

    Sun Jan 30th 2011 HR Postal Swim take 2

    1 hour postal swim January 24th, 2009

    Updated August 16th, 2011 at 04:21 PM by ande

    Categories
    Swim Workouts , Planning
  6. Thu Jul 21st, 2011 LCM

    by , July 21st, 2011 at 01:26 PM (Ande's Swimming Blog)
    Thu Jul 21st, 2011 LCM

    swam easy this morning
    not sure how far I went
    maybe 2,000
    did mostly easy 50's

    Got the 400 IM tomorrow

    Race Strategy
    FL cruise it, breathe every stroke, barely kick
    BK cruise it, easy speed, barely kick
    BR fast bk to br turn, fast arms and legs with a decent pause after each kick
    FR bring it home strong & 6 beat kick the last 75 or 50

    went 5:10 last year,
    5:02 in 2009 in B70,
    4:54 SCM in Dec 2010,
    4:18 scy in Mar 2011

    Tyler and Ross are in my heat.
    Ross is likely to
    work the fl & bk, struggle through the BR and hammer the free.
    probably need to be close at the 200 &
    ahead at the 300

    We'll see


    2011 South Central Zone LCM Championships
    Fri Jul 22 - Sun 24, 2011

    Shenandoah, TX (Near the Woodlands just north of Houston) very Nice Pool

    PSYCH SHEET

    Meet Information

    South Central LCM Zones: DAYS AWAY

    Thu Jul 21st leave for Houston & catch American Idol Live

    Fri Jul 22st meet begins at 4:00 pm
    400 IM

    Sat Jul 23rd
    400 FR, 50 FL, 100 BR, 200 FL, 200 IM

    Sun Jul 24th
    100 FL, 50 BR, 200 BR, 50 FR, 800 FR

    had an easier lineup then
    decided to take a crack at the 400 fr, 800 fr, & 200 fl South Central Zone Mens LCM Records
    Categories
    Swim Workouts , Planning
  7. Preparing for SCY Nats

    by , April 4th, 2011 at 03:45 PM (Ande's Swimming Blog)
    The 2011 USMS SCY Spring Nationals at the Kino Aquatic Complex, in Mesa, AZ are not very far away. Days till
    I'm racing:

    Fri Apr 29, 2011
    400 IM 6th Event,
    50 FL

    Sat Apr 30, 2011
    100 IM,
    50 Br
    Maybe 200 Freestyle Relay

    Sun May 1, 2011
    500 Fr,
    Maybe 200 Medley Relay
    200 IM


    Now is a great time to ask:

    "What do I need to do to swim faster?"

    Get:
    1) faster in the pool,
    2) stronger in the weight room,
    3) lighter on the scale, &
    4) thinner in the mirror.

    It's time to shift training to speed, racing, & strength. Then add a layer of rest near the meet. this close to meets dates can sneak up on you so to figure out your training plan, I recommend you pull out or create a calendar and ask:
    How should I train a day before the meet?
    2 days? 3 days? & plan each day till you get to tomorrow.


    M 04 27 L12
    T 05 26
    W 06 25 L11
    T. 07 23
    F 08 22 L10
    S 09 21
    S.10 20 L09

    M 11 19
    T 12 18 L08
    W 13 17
    T 14 16 L07
    F 15 15
    S 16 14 L06
    S 17 13

    M 18 12
    T 19 11 L05
    W 20 10
    T 21 09 L04
    F 22 08 Good Friday
    S 23 07 L03
    S 24 06 EASTER

    M 25 05 L02
    T 26 03
    W 27 02 L01
    T 28 01 TRAVEL to AZ

    F 29 Meet
    S 30 Meet
    S 01 Meet

    Updated April 4th, 2011 at 05:18 PM by ande

    Categories
    Planning
  8. Tue Aug 24, 2010

    by , August 24th, 2010 at 11:28 AM (Ande's Swimming Blog)
    Tue Aug 24, 2010

    Sat Aug 21 swam
    Sun Aug 22 no practice
    Mon Aug 23 missed practice & stayed home
    tue Aug 24th slept in

    Dear Friends,

    I'm sorry, lately I've been very stressed & distracted & just not that into swimming after the 2010 LCM season ended.

    I planned to lose weight & get stronger, but haven't hit the gym in a while.


    My weight loss has been going great, recently I've weighed under 200 lbs & as low as 197ish. The stress helped me lose weight. I weighed around 224 at 2010 SCY Nats. Think I'll hover between 195 to 200.

    Sunday night, I had a personal crisis come to a head, barely slept maybe from 3 to 5. Monday was difficult, slept well last night & today is even better. It's forcing some positive changes.

    I hope to train tomorrow and get back on track.

    Soon I will figure out my 2010 SCM goals.
    Categories
    Planning
  9. Email to Whitney

    by , February 8th, 2010 at 11:05 AM (Ande's Swimming Blog)
    sent this Email to my coach, Whitney Hedgepeth, a few days ago, to let her know my plans for this season.

    Hi Whitney,

    Heres my plan for the SCY season.

    MEETS:

    March 4 - 6, 2010 Austin Grand Prix

    April 9 -11 2010 The Woodlands, TX
    South Central Zone Short Course Championships

    May 20 - 23, 2010 Atlanta, GA
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Order of Events

    Im training for the 200 IM, 100 fl, & 50 bk.
    I hope to improve my times from 2008 & 9
    200 IM 1:58.39
    100 Fly 51.80
    50 Back 24.41 (2008 Nats)


    My training plan is:

    From Now to April 2nd:
    train middle distance & some sprint,
    maintain strength & lose weight,

    April 3rd - SCY Nats
    focus on speed & strength then taper.


    Rest & Taper

    + 2 or 3 days for the Austin Grand Prix
    + a week for SC Zones &
    + 2 or 3 weeks for SC Nats

    Id appreciate your thoughts.
    Thanks for the tough workouts.

    Ande

    ~ ~ ~ ~

    here's what she wrote back

    "It all sounds good and looks good. Lets see some real backstroke starts soon. I have been real impressed with most of your training lately. Keep up the good work."
    Categories
    Planning
  10. Questions? What's next?

    by , December 10th, 2009 at 07:47 PM (Ande's Swimming Blog)
    The end of each season is the beginning of the next season. That's where I ask myself the following questions:

    What meets will I swim?

    What do I want to accomplish?

    What do I need to do to improve, to swim faster?


    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX



    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events


    what do I want to accomplish?

    I feel like I haven't swum a really good 100 free since 1996. maybe I'll work on my 100 free
    I'd like to be in good enough shape to do 10 SDKs off each wall in the 100 fly


    What do I need to do to improve?

    Swim fast in practice.
    Lose weight.
    Get stronger
    Improve my kick: SDK, flutter & breast

    Updated December 10th, 2009 at 09:11 PM by ande

    Categories
    Planning
  11. Comments on my Events at Long Beach

    by , December 3rd, 2009 at 11:11 AM (Ande's Swimming Blog)
    Comments on my Events at Long Beach

    BLOG entry about my 2008 SPMA Short Course Meters Championships Results

    [ame="http://www.usms.org/forums/showpost.php?p=115726&postcount=1790"]Sunday Dec 2, 2007 Blog[/ame]

    [ame="http://www.usms.org/forums/showpost.php?p=115661&postcount=1788"]Saturday, Dec 1, 2007 blog[/ame]


    Friday

    03. 03:20 PM Men’s 200 m Individual Medley
    NR: 2:13.42 Glenn D Mills 06-22-08
    WR: 2:10.49 02/15/2009 JPN TAIHEI SAKA
    Entered 2:14 right next to Todd
    FL: easy speed 6 SDKs breathe every stroke, save legs when swimming
    BK: 4 or 5 SDKs easy speed, save legs breathe often, hit on left arm for BK to br turn
    BR: great push offs, streamline GLIDE, far pull outs, wide pull, fast insweep, great kick
    FR: 4 SDKs, 6 beat kick, bring it home fast
    went 2:14.16 in 2008
    splits 29.10 34.93 38.82 31.31
    went too easy on BK, let up on FR, need to blast legs the whole way


    08. 05:50 PM 800 m Freestyle Relay
    swimming with Todd, Mike Varozza & Tyler. Goals are to split it well, swim a good time and not be the slowest guy on the relay
    went 2:06 LCM, haven't swum the 200 fr SCM in years, went 1:48 SCY in practice
    NR 8:05.09 VENTURA COUNTY Mike Shaffer, Don Smith, Tim Hedrick, Jim Mcconica 12-09-01



    Saturday

    12. 11:51 AM Men’s 50 m Butterfly
    WR & NR: 25.82 Paul Smith 12-02-07
    Went 25.99 in 2008


    13. 12:45 PM 400m Freestyle Relay
    swimming with Todd, Mike Varozza & Tyler. (160 - 199)
    LEADING OFF
    hope to swim a decent time, went 54.5 last year, hope to split it well & really bring it home
    NR: 3:39.80 GOLD COAST MASTERS Jim W Harper, Jonathan B Olsen, Sean P Frampton, Luis E Comulada 06-22-08
    ave 54.95


    15. 01:23 PM Men’s 100 m Backstroke
    went 58.89 in 2008, went 59.7 in san Antonio
    plan to take 10 SDKs off each wall
    NR & WR 58.33 Chris L Stevenson 03-21-09
    (chris should knock this way down, think he was 55.90 last year)


    20. 03:18 PM 200 m Medley Relay
    swimming with David Van Dam, Max & David Guthrie in 200 - 239 age group
    leading off back stroke,
    went 27.20 in 2008 & 27.5 in san antonio 2 weeks ago
    NR 1:53.92 NORTH CAROLINA Jonathan Klein, Jon Blank, Timothy Lehman, Robert Schmitz 03-24-07


    22. 04:11 PM Men’s 50 m Freestyle
    went 24.18 in 2008
    great start, 7 SDKs great turn 6 SDKs, great touch
    NR 24.18 Anders M Rasmussen 11-15-08


    Sunday

    26. 12:12 PM Men’s 100 m Butterfly
    don't have a SCM time in this event
    went 59.40 LCM in 2009 & 51.80 SCY
    hope to be smooth & have fast turns & a good touch
    8 to 10 SDKs off each wall
    NR & WR: 57.17 Paul Carter 12-14-03
    Chris Stevenson will easily break this record


    29. 01:30 PM 400m Medley Relay
    with Todd, Mike & Tyler
    I'm swimming back, split 59.1 last year & hope to go faster this year
    plan to take 10 SDKs off each wall
    NR 3:50.93 LONGHORN AQUATICS Anders M Rasmussen, Todd A Bartee, Tyler J Blessing, Mike J Varozza 11-15-08


    37. 04:56 PM Men’s 100 m Individual Medley
    Take it out fast & bring it home, use SDKs
    breathe more, split br & fr faster than I did at San Antonio
    NR & WR 1:00.14 Anders Rasmussen


    38. 05:45 PM 200 m Freestyle Relay
    with Todd, Mike & Tyler
    hope to split better than last year 23.9
    NR: 1:35.44 LONGHORN AQUATICS Tyler J Blessing, Mike J Varozza, Anders M Rasmussen, Maxwell B Stinchcombe 11-16-08
    WR: 1:33.91 FIN LAHDEN KALEVA 03/28/2009
    JANNE VIRTANEN TERO MATKANIEMI
    ARI AILIO TOMMY RUNDGREN
    ave 23.47

    Updated December 3rd, 2009 at 01:05 PM by ande

    Categories
    Planning
  12. Saturday Nov 21st, 2009, SCM MEET DAY 1

    by , November 21st, 2009 at 03:09 PM (Ande's Swimming Blog)
    Saturday Nov 21st, 2009,
    SCM MEET DAY 1

    University of the Incarnate Word (SCM) Masters Meet

    4301 broadway san antonio texas

    sponsored by Adrian Montoya.
    VERY WELL RUN MEET
    Thanks!

    with Longhorn masters swimmers
    jon smiley, tyler, marcio, kendall, kristine, erin, amy, max, larry, fred lemaistre, & ???

    arrived at 8:00 am

    felt good in warm up

    decided to not swim the 4 x 50 medley relay, our chances to break record was iffy plus I wanted to be fresh for the 100 IM

    wore a brand new Blue Seventy Nero Comp
    which I love & will sorely miss if (when) it's banned for masters

    100 Individual Medley
    went 1:00.14
    splits 27.02 33.13
    45 - 49 MEN'S WR was 1:00.29
    went 1:00.32 last year
    bk to br turn coulda been better
    SDKs Fl 8 , bk 10, not many on FR
    really hurt bad glad it wasn't a 200

    100 BR SKIPPED

    50 Breaststroke
    went 31.50
    swam right next to tyler "the miler" blessing
    he went 31.6 so he told me he got razzed
    I'm just glad he swam a 400 fr before the 50 br

    100 Backstroke skipped to rest up to lead off the 4 x 100 medley relay

    4 x 100 medley relay (200 - 239 age group)
    went 4:15.24
    nat rec was 4:17
    BK Ande 59.71 29.40 30.31
    jammed 1st & 2nd turns, SDKs 10 10 10 & 7
    BR jon smiley 33.90 1:13.02
    FL Max stinchcombe 1:06.38 out in 29.30
    FRFred LeMaistre 56.13 OUT IN 26.96, fred kinda slipped on his start
    might have been better to put me on fly fred on bk & max on FR
    had a great time high fiving & tenning my teammates

    here's the Men's 200-239 Short Course Meters Relay Records
    200 Freestyle Relay 1:40.71
    Need to ave 25.17
    400 Freestyle Relay 3:47.59
    Need to ave 55.86
    800 Freestyle Relay 8:26.46* was 8:31
    Need to ave 2:06.61
    200 Medley Relay 1:53.92
    400 Medley Relay 4:17.42* was 4:22

    tomorrow: I'm entered in the

    Sunday, November 22, 2009
    4 x 50 fr relay
    26 200 Freestyle 2:06.99 (go for a 50 fr split)
    30 50 Backstroke 27.99
    34 100 Freestyle 54.99 (SKIP)
    36 50 Butterfly 26.99
    4 x 100 fr relay
    4 x 200 fr relay leasd off 200, goal is to split it well

    Next MEET
    December 4th - 6th, 2009
    2009 SPMA Short Course Meters Championships at
    Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm

    14 Days till Long Beach

    Updated November 21st, 2009 at 03:21 PM by ande

    Categories
    Masters Swim Meets / Events , Planning
  13. 2009 SCM

    by , July 20th, 2009 at 02:18 PM (Ande's Swimming Blog)
    My 2009 LCM season & distance training are done. I plan to swim easy this week, train with team Tue & Wed, then Vegas Vacation
    from Wed afternoon till Monday July 27th. Anyone have any Recs for what to do in Vegas?

    SCM season is next.

    I'm returning to sprints, 50's & 100's all strokes including SDK
    Training will shift:

    + no long hard swims with little rest, I'll do gentle aerobic on easy intervals, but mainly
    more fast short swims with lots of rest,
    15's, 25's, 50's, 75's & 100's,

    + weight training, &

    + weight loss.
    Categories
    Planning
  14. Mon Jul 20th, 2009

    by , July 20th, 2009 at 02:13 PM (Ande's Swimming Blog)
    Mon Jul 20th, 2009


    TODAYS SWIM PRACTICE

    woke up late, left house around 6:00 arrived 6:45ish

    LCM
    6:00 - 7:30
    Chris Coached
    Garrison pool
    swam a lane over from my usual lane

    Warmup
    missed it

    MAIN SET

    100 easy

    4 x 200 easy

    4 x 100 easy

    assigned: 4 x 250
    did: 4 rounds of 50 easy / 10 SDK easy speed sprint, swim back to wall / 10 SDK easy speed / 50 easy

    100 easy

    NEXT MEET

    looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events

    this email arrived from Whitney:

    These workouts are for those of you masters swimmers who can't make it to Garrison from 6:00 - 7:30 am.
    We hope to see you back soon and you are always missed.
    Whitney


    Sat 7/18
    Warm-up
    800(75 free/25 NO free)

    Main Set
    200 free @ 2:40-4:40
    2 x 100 free @ 1:20-2:20
    4 x 50 @ :40-1:10
    above x 3
    #1 free swim/ #2 free pull/ #3 kick with fins

    1200
    (100 free/100 IM/200 free/200 IM/300 free/300 IM)

    8 x 50 pull rest:10
    ODD: DPS less than 36 strokes
    EVEN: 4 breaths
    4,200

    Mon 7/20
    Warm-up
    200 free swim
    150 free dragfingertips
    100 catch up
    50 scull
    above x w

    Main Set
    **(Descend 1-4 on all)
    4 x 300(100 free/100IM/100 free) @ 4:30-7:00
    100 IM is strong /free is aerobic

    4 x 200(100 free/100 best NO free) @ 3:20-5:00

    4 x 100 free(50 free/50 best NO free) @ 1:40-2:20

    4 x 250 with fins rest:20
    100 free/100 kick/50 NO free HARD
    100 easy
    4,500

    Tue 7/21
    Warm-up
    200 free
    50 drill
    50 swim
    above x 4 IM order on drill and swim 50's

    Main Set
    20 x 50 @ :40-1:15
    1-4 free-hard interval
    #5 strong swim IM order
    rest 1:00 after each 5th one

    8 x 150 free pull
    1-4 b/e 3rd with 36 or less strokes
    5-8 50 w/ 4,5,6 breaths total per 50

    20 x 50 with fins :40-1:15
    1-4 kick hard interval
    #5 free strong
    rest 1:00 after each 5th one
    100 easy
    4,500

    Wed 7/22
    Warm-up
    100 free/50 fly-SDS
    100 free/50 back-R4L4
    100 free/50 dolphin breast
    100 free/50 tarzan
    above x 2

    Main Set
    36 x 100 @ 1:25-2:30
    1-6 free swim 70 % effort(interval gives you :10)
    #7 FAST
    #8 easy rest 1:00 after
    round #2 free pull
    round #3 fins kick or swim
    round #4 free swim again but 80% effort
    4,800

    Thu 7/23
    Warm-up
    1000(100 free/50 kick on side/100 IM) x 4

    Main Set
    6 x 150 (100 free/25 fly/25 back) @ 2:15-3:45
    400 free pull b/e 3rd rest :30
    6 x 150 (100 free/25 back/25 breast)
    400 free pull b/e 5th
    6 x 150(50 fly/50 back/50 breast)
    400 free pull b/e 7th
    4,900

    Fri 7/24
    Warm-up
    choice for 20 minutes
    Main set-do as a group
    5 x 100 free @ 2:30 hold best average
    500 or less pull(if slower) every 5th 50 4 breaths
    5 x 100 free @ 2:20 hold same average
    500 with fins (50 kick/50 fists closed/150 swim)
    5 x 100 free with fins @ 2:10 hold :05 faster
    500 (100 free/25 IM order)
    3,000 plus warm-up


    Sat. 7/25
    Warm-up
    900(100 free100 kick/200 free/100 kick/300 free/100 kick)
    Main Set
    800 free @ 80 % effort rest 1:00
    3 x 300 with fins (IM/kick/IM) @ 4:30-6:45
    400 free @ 85 % effort rest 1:00
    3 x 200(25 fly/25 back/25 breast/125 free) @ 3:00-4:30
    200 free @ 90 % effort rest 1:00
    3 x 100 best @ 1:30-2:15
    100 free @ 95 % effort
    100 easy
    50 free @ 100 % effort
    50 easy
    4,400

    Updated July 20th, 2009 at 05:08 PM by ande

    Categories
    Swim Workouts , Planning
  15. Email to my coach to discuss Resting & preparing for ZONES

    by , July 1st, 2009 at 03:39 PM (Ande's Swimming Blog)
    Sent this email to my coach Whitney to discuss Resting & preparing for Zones:

    Hi Whitney,

    Id like to get your thoughts on tapering & preparing for Zones. Im not going to LCM Nationals, Zones is it for my LCM season. Were 17 Days out (Sat July 18 19)
    events entered:
    Saturday 1500 fr 50 fl 100 fr 50 bk 200 IM
    Sunday 400 IM 50 Br 200 FR 100 BK 50 FR

    Probably should rest more than I did for Sr Cir, but not too much since Im swimming the 1500 fr, 400 IM, 200 fr & 200 IM.

    Meet Entry Form To see order of events

    Ande

    Longhorn swimmers whove entered Zones: (so far)
    Bradley Bailey, Todd Bartee. Tyler Blessing, Ed Coates, David Guthrie, Bess Hilpert, Mary Hughes, Kendal Jacobson, Anders Rasmussen, Jeff Thibault, Cynthia Thomas, & Larry Wood
    Categories
    Planning
  16. entered the following events

    by , May 22nd, 2009 at 03:31 PM (Ande's Swimming Blog)
    entered the following events for the

    Texas Senior Circuit

    Senior Circuit Long Course #3 Meet in
    Austin, TX on
    June 10 - 14, 2009

    LCM
    some of my entry times are SCY because each event has to have proof of time

    Events :

    04 400 Freestyle (2) 5:07.03 scy 500 fr
    10 050 Freestyle 24.50 LCM

    14 200 Freestyle 1:50.70 scy
    18 200 Backstroke 2:21.04 LCM
    20 100 Butterfly 51.80 scy

    28 200 Individual Medley 2:24.08 LCM
    34 050 Breaststroke (3) NT No Time in Data Base
    38 050 Butterfly (3) 51.80 scy

    Updated May 22nd, 2009 at 11:38 PM by ande

    Categories
    Planning
  17. 2009 SCY Planning

    by , March 11th, 2009 at 12:22 PM (Ande's Swimming Blog)
    Today's Wed Mar 11th, 2009 my next 2 meets are:

    South Central Zones,
    16 days away / 2 weeks 2 days &

    2009 SCY Nats in Clovis,
    58 days away / 8 weeks 2 days

    I'm now training for speed & strength, which is like tapering. I'm done with aerobic & distance training for this season.
    Might do some gentle aerobic sets, but the fastest intervals I'll do is 1:15 / 1:20 instead of 1:05 / 1:10

    I plan to train through zones,
    might rest a day, 2 or 3 for it.

    My goal is to
    1) swim faster times in practice,
    2) get stronger, &
    3) stay healthy & injury free.

    The best way to get stronger & faster is to not get broken down from hard swimming training.

    I'll rest 7 to 14 days for Nationals

    training will be similar to what I did just before 2008 nationals


    Times will tell



    NEXT MEET:
    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009
    16 days away


    NEXT MEET
    USMS MASTERS NATIONALS
    May 8 - 10
    http://www.usms.org/comp/scnats09/
    58 days away

    Updated March 12th, 2009 at 05:56 PM by ande

    Categories
    Planning