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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. Mon June 18th 2012

    by , June 18th, 2012 at 09:51 AM (Ande's Swimming Blog)
    Fri June 15th 2012

    Sat swam LCM
    Sun did not train

    Nats are 2 weeks & 4 days away
    Entered: 2 & 4 IM, 50 fr, br, & bk; & 100 fr

    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove in 6:03
    swam with Larry Jim, Whitney,
    Beside Mike, Ned, Tyler todd &

    Warm Up (LCM)
    10 min sw, 8 min pull, 6 min kick


    Main Set (LCM)

    10 x 100 on 1:30
    held 1:15's & 16's

    400

    8 x 100 on 1:30
    held 1:15's & 14's

    400

    6 x 100 on 1:25
    held 1:15's & 16's

    4 x 100 on 1:30 DPS

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE
    Days Till


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  2. FAST Fri June 15th 2012

    by , June 15th, 2012 at 12:45 PM (Ande's Swimming Blog)
    Fri June 15th 2012

    Wed Swam & lifted
    Thu swam

    Nats are 3 weeks away
    Entered: 2 & 4 IM, 50 fr, br, & bk; & 100 fr

    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove in 6:02
    swam with Larry & Keith
    Beside Mike, Jim, Jasin, Whitney, Marcio, Ned & Tyler

    Warm Up (LCM)
    1500

    Main Set (LCM)

    3 rounds of:
    200 fr FAST 200 easy on 10:00
    100 fr fast 100 easy on 5:00
    050 fl fast 050 easy on 3:00

    R1 2:20, 1:03, 28
    R2 2:27, 1:03, skipped to change suits
    R3 2:17, 1:01, 28

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  3. Tue June 12th 2012

    by , June 12th, 2012 at 04:17 PM (Ande's Swimming Blog)
    Tue June 12th 2012

    Nats are 3 weeks & 3 days away
    Entered:
    2 & 4 IM, 50 fr, br, & bk; & 100 fr

    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove in 6:05ish
    swam with Jim, Larry, & Paul
    Beside Tyler, James, Chris, & UT swimmer Alex Hooper


    Warm Up (LCM)
    went around 700

    Main Set (LCM)

    2 x 100 fr on 1:25 aerobic

    2 x 50 on 1:00
    odds 200 pace
    evens 5 breaths

    4 x 100 fr on 1:25 aerobic

    4 x 50 on 1:00
    odds 200 pace
    evens 5 breaths

    6 x 100 fr on 1:25 aerobic

    6 x 50 on 1:05
    odds 200 pace
    evens 5 breaths

    8 x 100 fr on 1:25 aerobic

    8 x 50 on 1:05
    odds 200 pace
    evens 5 breaths

    then I got out and missed the last 15 minutes

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  4. Mon June 11th 2012

    by , June 11th, 2012 at 03:19 PM (Ande's Swimming Blog)
    Mon June 11th 2012

    Sat Jun 9th trained LCM
    Sun Jun 10th did not train

    LCM Nats are 3 weeks & 4 days away
    I'm going to train hard through this Fast Friday then start to rest & get ready to race
    Entered:
    2 & 4 IM, 50 fr, br, & bk; & 100 fr


    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove in 6:03ish
    swam with Jim, Larry, Keith, & Nate
    Beside Tyler, James, Kellie, UT swimmer Alex Hooper


    Warm Up (LCM)
    assigned 4, 3, 2, 1
    did 900

    Main Set (LCM)

    800 fr 70%
    held 1:25's

    4 x 50 on 1:00
    4 strokes fast

    400 fr 75%
    held 1:20's

    4 x 50 on 1:00
    8 strokes fast

    200 fr 80%
    went 2:30

    4 x 50 fr on 1:00 with 3 breaths

    800 fr 70%
    held 1:20's

    4 x 50 on 1:00
    4 strokes fast

    400 fr 75%
    went 4:58

    4 x 50 on 1:00
    8 strokes fast

    200 fr 80%
    went 2:26

    4 x 50 fr on 1:00 with 3 breaths


    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Uncategorized
  5. FAST Fri June 8th 2012

    by , June 8th, 2012 at 02:10 PM (Ande's Swimming Blog)
    FAST Fri June 8th 2012

    Today's blog marks my 1000th blog here at USMS blogs.

    though I wrote more earlier blogs at: [ame="http://www.usms.org/forums/showthread.php?t=4298"]my old blog[/ame] from March 23rd 2005 to Fri Sep 19th 2008

    I've entered the 1000+ blogosphere also shared here with:

    The FAF AFAP Digest
    The Fortress 1,147

    Tom's Training and Competition Escapades
    tjrpatt 1,077

    Of Swimming Bondage
    pwb 1,072

    Learning to Sprint again
    Donna 1,068

    aztimm's training blog
    aztimm 1,001

    Here's the list ordered by # of posts

    Today I woke up 5 min earlier to arrive on time.

    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove in 6:03ish
    swam with Tyler, Todd, Jim, Larry, Mike & Marcio

    Nats are 4 weeks away,
    1 more week of hard work & weight loss,
    3 weeks of rest, taper & CPP
    entered:
    2 & 4 IM, 50 fr, br, & bk; & 100 fr
    Just found out we might have a scheduling issue with my daughters move back to Lubbock, so we need to figure that out.


    Warm Up (LCM)
    assigned 4 1 4 1 4 1 stop at 6;28
    did 1000+

    Main Set (LCM)

    10 x 100 fr on 3:00
    dove em all
    started at 1:10, did a few 68's most were 66 & 7's, last was 1:05 on last

    800 smooth

    8 x 100 in 4 rounds of (100 fast / 100 easy) on 4:00
    went 68, 67, 66, 64

    doesn't seem like much but it was pretty exhausting

    400 done 50 k 50 1 arm drill

    10 x 100 on 1:20
    made em

    400

    assigned 20 x 50
    (with any equipment you choose, fins, paddles, buoy)
    I put on a cap.
    odds on 40
    evens on 35
    couldn't make it
    skipped a 100 at 400 & 700

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX

    Updated June 11th, 2012 at 11:37 AM by ande

    Categories
    Swim Workouts
  6. Thu June 7th 2012

    by , June 7th, 2012 at 11:36 AM (Ande's Swimming Blog)
    Thu June 7th 2012

    weighed 216

    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove in 6:10ish
    swam with Tyler, Chris, Todd, Jim, Kelly, Whitney, Paul, MARCIO, & Tenielle

    Warm Up (scy )
    assigned 1, 2, 3, 4
    did 200

    Main Set (LCM)

    20 x 50 on 0:40
    made em

    400 done 50 k 50 1 arm drill

    10 x 100 on 1:20
    made em

    400

    assigned 20 x 50
    (with any equipment you choose, fins, paddles, buoy)
    I put on a cap.
    odds on 40
    evens on 35
    couldn't make it
    skipped a 100 at 400 & 700

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 20122012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  7. Wed June 6th 2012

    by , June 6th, 2012 at 12:29 PM (Ande's Swimming Blog)
    Wed June 6th 2012

    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove in 6:08ish
    swam with Tyler, Chris, Ned, Nate, Jim, & Whitney

    Warm Up (scy )
    assigned 800
    did around 400


    Main Set (LCM)

    400 fr 75%
    went around 5:30

    1:00 rest

    100 IM FAST
    went 1:15ish

    1:00 rest

    400 fr 75%
    went around 5:30

    1:00 rest

    200 IM FAST
    went 2:37ish

    1:00 rest

    400 fr 75%
    went around 5:30

    1:00 rest

    300 IM FAST
    went around 4:05

    1:00 rest

    400 fr 75%
    went around 5:30

    1:00 rest

    400 IM FAST
    went around 5:32
    did fly drill on part of the fly

    100 easy

    6 x 150 done 100k 50 swim strong on 2:30

    300 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 20122012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  8. Tue June 5th 2012

    by , June 5th, 2012 at 12:15 PM (Ande's Swimming Blog)
    Tue June 5th 2012

    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove in 6:05ish
    swam with UT swimmers Jess Guro & Alex Hooper, Tyler, Chris, Ned, & Jim

    Warm Up (scy )
    assigned 3 x (400 100)
    did around 1:00

    Main Set (LCM)

    4 x 200
    #1 on 3:00
    #2 on 2:50
    #3 on 2:40
    #4 on 2:30 right into (went 2:34 on #4)
    4 x 50 on 1:00 done 25 fast 25 easy

    1:00 rest

    4 x 200
    #1 on 3:00
    #2 on 2:50
    #3 on 2:40
    #4 on 2:30 right into (went 2:27 on #4)
    4 x 100 on 1:00 done 50 fast 50 easy

    1:00 rest

    4 x 200
    #1 on 3:00
    #2 on 2:50
    #3 on 2:40
    #4 on 2:30 right into (went 2:32 on #4)
    1:00 rest

    4 x 50 IM order FAST on 1:30

    500 easy


    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX

    Updated June 5th, 2012 at 12:23 PM by ande

    Categories
    Swim Workouts
  9. Mon June 4th 2012

    by , June 4th, 2012 at 04:09 PM (Ande's Swimming Blog)
    Mon June 4th 2012

    Trained Sat with Chris & Jim
    main set was 4 rounds of:

    4x50 on :40 right into
    200 on 2:40 right into
    3 x 50 on :40 right into
    150 on 2:00 right into
    2 x 50 on :40 right into
    100 on 1:20
    then 100 easy
    they were tough but I made em

    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove in 6:05is
    swam with Tyler Todd, Mike, Jim & Ned


    Warm Up (scy )
    did 400 ish

    Main Set (LCM)

    2 rounds of:

    10 x 50
    odds on 0:35 (yes :35 LCM is fast)
    evens on 0:45

    1:00 rest

    100 K fast
    went 1:29

    1:00 rest

    6 x 150 on 2:00 make em
    made em

    1:00 rest

    100 k fast
    went 1:27

    1:00 rest

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  10. FAST FRI June 1st 2012

    by , June 1st, 2012 at 02:39 PM (Ande's Swimming Blog)
    FAST FRI June 1st 2012

    Trained Mon, Tue, Wed & Thu
    Doubled Wed & Thu
    weighed 216.0 at the end of Thu practice

    Whitney Coached
    LCM diving well
    5:30 - 7:00 dove in at 5:35ish
    swam with Tyler & Jim
    beside Mike, Todd, Ned, Max & Larry

    Warm Up (scy )
    assigned: 5, 4, 3, 2, 1
    went around 1,000

    Main Set (LCM)

    20 x 50 on 1:00
    odds fast
    evens easy
    did mostly free went 29's, 28's 27's & 26

    500 easy

    10 x 100
    odds: fast fr 57, 56, 56, 56
    last one was IM in heats
    went 58 from a dive
    evens: easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  11. FAST FRI May 25th 2012

    by , May 25th, 2012 at 12:03 PM (Ande's Swimming Blog)
    FAST FRI May 25th 2012

    Trained Tue, Wed & Thu

    Whitney Coached
    LCM Main pool
    5:30 - 7:00 dove in at 5:38ish
    swam with Tyler
    beside David, Chris, Mike Ned Larry & Todd

    Warm Up (LCM)
    assigned: 20 min choice did 13 min choice & went 7 - 800

    Main Set (LCM)

    50 fly Fast from a dive
    went 27 or 8

    150 easy

    400 fast from a dive
    went 4:47

    assigned 400 easy
    did 250

    50 fly fast from a dive
    went 28

    150 easy

    200 fast from a dive
    went 2:19
    felt a little fried from the 400 & the 50

    200 easy

    50 fly fast from a dive
    went 28

    100 fr fast
    went 63

    100 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  12. Tue May 22, 2012

    by , May 22nd, 2012 at 04:19 PM (Ande's Swimming Blog)
    Tue May 22, 2012

    Whitney Coached
    scy diving well & Main pool
    6:30 - 8:00 dove in at 6:35ish
    swam with Mike, Kelly & Jim
    beside Todd Tyler & Larry

    Warm Up (scy in diving well)
    swam easy, prob 500

    Main Set (LCM)

    5 x 200 fr desc on 2:45
    think I went 2:08 or 9 on #5
    1:00 rest

    100 fl fast
    went 63

    4 x 200 fr desc on 2:45
    1:00 rest

    100 bk fast
    went 63?

    3 x 200 fr desc on 2:45
    1:00 rest

    100 br fast
    went 1:14

    2 x 200 on 2:45
    1) 75%
    2) 85%

    100 fr fast
    went 56

    200 easy

    8 x 100 IM on 1:40

    50 easy


    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  13. Mon May 21st, 2012

    by , May 21st, 2012 at 12:50 PM (Ande's Swimming Blog)
    Mon May 21st, 2012

    Whitney Coached
    LCM Main pool
    5:30 - 7:00 dove in at 5:35ish
    swam with Todd & Mike
    beside Chris, Kellie, Keith, & David

    Warm Up (LCM)
    arrived late missed it

    Main Set (LCM)

    050 on 0:40 right into
    100 on 1:20 right into
    150 on 2:00 right into
    200 on 2:40 right into
    200 on 2:40 right into
    150 on 2:00 right into
    100 on 1:20 right into
    050 on 0:40
    made it

    rest 1:00

    400 IM done 50 k 50 sw

    050 on 0:40 right into
    100 on 1:20 right into
    150 on 2:00 right into
    200 on 2:40 right into
    200 on 2:40 right into
    150 on 2:00 right into
    100 on 1:20 right into
    050 on 0:40
    made it

    rest 1:00

    400 IM done 50 k 50 sw

    she assigned
    050 on 0:35 right into
    100 on 1:10 right into
    150 on 1:45 right into
    200 on 2:20
    (swimmers could use any equipment they wanted)
    I knew I couldn't make much of it, think I made the 50 & the 100 & I swam a straight 500
    went 6:15 ave 1:15's

    300 easy

    50 SDK easy speed
    went 31
    stayed smooth didn't really attack it


    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  14. Sat May 19, 2012

    by , May 21st, 2012 at 11:45 AM (Ande's Swimming Blog)
    Sat May 19, 2012

    chris Coached
    LCM Main pool
    5:30 - 7:00 dove in at 6:45ish
    swam with jim & Max
    beside Larry

    Warm Up (LCM)
    arrived late missed it

    Main Set (LCM)

    3 x 400 free desc on mod interval 6:30

    400 IM

    4 x 300 fr desc on mod interval 5:20

    400 IM

    5 x 200 IM on 3:30

    3 x 100 k on 2:00

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  15. FAST FRI May 18, 2012

    by , May 21st, 2012 at 10:51 AM (Ande's Swimming Blog)
    FAST FRI May 18, 2012


    Whitney Coached
    LCM Main pool
    5:30 - 7:00 dove in at 6:35ish
    swam with ed
    beside Jim, chris, mike Tyler, Max & Larry

    Warm Up (LCM)

    went around 1000

    Main Set (LCM)

    10 x (100 Fast, 100 easy ) on 6:00
    dove all
    odds free went 63, 62, 61 61 60
    evens K 82, 80 78 82 80



    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  16. Thu May 17, 2012

    by , May 17th, 2012 at 11:52 AM (Ande's Swimming Blog)
    Thu May 17, 2012

    Got my hotel for LCM Nats today

    Sat May 12: swam LCM
    Sun May 13: didn't train
    Mon May 14: swam morning practice
    then drove to Lubbock (8 hr drive)
    Tue May 15: didn't swim, helped Tess pack up & move back to Martindale from Texas Tech U, got home close to midnight
    Wed May 16 missed morning practice,
    5:30 alarm went off and I went back to bed
    swam at noon

    Whitney Coached
    scy in diving well
    6:30 - 8:00 dove in at 6:33
    swam with Jim & David
    beside Tyler, Todd, Traci & Larry

    Warm Up (scy)

    3 rounds of
    (75 fr, 25 fl, 75 fr, 25 bk, 75 fr 25 br)

    Main Set (LCM)

    400 fr done 100 strong 300 aerobic
    1:00 rest
    400 fr done 200 strong 200 aerobic
    1:00 rest
    400 fr done 300 strong 100 aerobic
    1:00 rest
    400 strong
    went 4:20

    4 x 75 on 1:15 done 25 strong 50 easy

    300 fr done 100 strong 200 aerobic
    :45 sec rest
    300 fr done 200 strong 100 aerobic
    :45 sec rest
    300 fr done 300 strong
    went 3:11

    4 x 75 k on 1:30 done 25 strong 50 fast

    200 fr done 100 strong 100 aerobic
    :30 sec rest
    200 fr strong

    4 x 75 on 1:30 breaths/25 1, 2, 3

    500 fr went 5:29

    100 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  17. Fast Fri May 11, 2012

    by , May 11th, 2012 at 10:51 AM (Ande's Swimming Blog)
    Fast Fri May 11, 2012

    We had a very nice 25th anniversary.
    Thanks to all you kind folks who sent congrats here & on FB. Went to dinner at Pecan Street Cafe with her & my parents & 2 friends then
    spent the night at the 4 Seasons


    Thu doubled
    didn't blog
    main set was
    4 x 150 on 1:45 right into
    4 x 100 on 1:10 right into
    4 x 050 on 0:35


    Whitney Coached LCM & scy
    6:30 - 8:00 dove in on time
    swam with Ed, Mary Nate & Colin
    beside Brad, Traci, Tyler, Todd, Mike, Jim, Amy, Korey & Brandon

    Warm Up (LCM)
    1000 stop at 6:48

    Main Set (LCM)

    100 FR strong
    went 1:06
    100 easy
    100 K fast dove, did SDK & fly kick on my side
    went 1:17
    100 easy

    Moved to diving well at 7:00 (scy)
    got in the only lane that had a block

    10 x 100 fr best ave on 2:00
    got an extra 1:00 break at #5
    dove em all
    held 56's & 7's

    500 easy

    8 x 100 K best ave on 2:30
    dove em all
    held 66's & 7's, went 62 on last one

    500 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  18. Wed May 9th, 2012

    by , May 9th, 2012 at 02:05 PM (Ande's Swimming Blog)
    Wed May 9th, 2012

    Today is my 25th anniversary,
    got married 5/9/87

    Whitney Coached LCM & scy
    6:30 - 8:00 dove 6:40ish
    swam with tyler & Mike
    beside chris, ned, david, jim, & James Fike

    Warm Up (LCM)
    went around 500

    Main Set (scy)

    100 IM
    100 fl
    075 bk
    050 br
    025 fr

    1:00 rest

    200 IM
    025 fl
    100 bk
    075 br
    050 fr

    1:00 rest

    300 IM
    050 fl
    025 bk
    100 br
    075 fr

    1:00 rest

    400 IM
    075 fl
    050 bk
    025 br
    100 fr

    20 x 50
    1 - 4, 8 -12, 17- 20 k
    5 -8, 13 - 16 flbk bkbr brfr fr

    8 x 75 on 1:30
    odds fast
    evens 25 with 3 breaths then 2, 1

    50 easy


    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  19. Wed May 9th, 2012

    by , May 9th, 2012 at 02:02 PM (Ande's Swimming Blog)
    Wed May 9th, 2012

    Today is my 25th anniversary,
    got married 5/9/87

    Whitney Coached LCM & scy
    6:30 - 8:00 dove 6:40ish
    swam with tyler & Mike
    beside chris, ned, david, jim, & James Fike

    Warm Up (LCM)
    went around 500

    Main Set (scy)

    100 IM
    100 fl
    075 bk
    050 br
    025 fr

    1:00 rest

    200 IM
    025 fl
    100 bk
    075 br
    050 fr

    1:00 rest

    300 IM
    050 fl
    025 bk
    100 br
    075 fr

    1:00 rest

    400 IM
    075 fl
    050 bk
    025 br
    100 fr

    20 x 50
    1 - 4, 8 -12, 17- 20 k
    5 -8, 13 - 16 flbk bkbr brfr fr

    8 x 75 on 1:30
    odds fast
    evens 25 with 3 breaths then 2, 1

    50 easy


    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  20. Wed May 9th, 2012

    by , May 9th, 2012 at 01:59 PM (Ande's Swimming Blog)
    Wed May 9th, 2012

    Today is my 25th anniversary,
    got married 5/9/87

    Whitney Coached LCM & scy
    6:30 - 8:00 dove 6:40ish
    swam with tyler & Mike
    beside chris, ned, david, jim, & James Fike

    Warm Up (LCM)
    went around 500

    Main Set (scy)

    100 IM
    100 fl
    075 bk
    050 br
    025 fr

    1:00 rest

    200 IM
    025 fl
    100 bk
    075 br
    050 fr

    1:00 rest

    300 IM
    050 fl
    025 bk
    100 br
    075 fr

    1:00 rest

    400 IM
    075 fl
    050 bk
    025 br
    100 fr

    20 x 50
    1 - 4, 8 -12, 17- 20 k
    5 -8, 13 - 16 flbk bkbr brfr fr

    8 x 75 on 1:30
    odds fast
    evens 25 with 3 breaths then 2, 1

    50 easy


    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
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