Ande's Swimming Blog

Tue Dec 27, 2011

Hope you had an awesome Christmas / Holiday

I did not train Sat, Sun or Mon
I planned on Mon but it didn't work out, we had noon practice and I missed it
Heard they went 5,300 long course
just found out
Sun Jan 1, 2012 practice is
noon to 2:00


Whitney Coached
scy UT Swim Center: main pool
6:30 - 8:00 dove in 6:34ish
wore Speedo endurance jammer
trained with Mike
beside Todd, Tyler, James, Keith and Paul

Warm Up

400 fr (missed 2 or 300)
100 fl krLs
300 fr
100 bk KRLS
200 K went 2:33
100 BR KRLS

Main Set:

8 x 25 fl on 20
rest 1:00

8 x 50 fl bk on 40
rest 1:00

8 x 75 fl bk br on 1:00
rest 1:00

8 x 100 IM on 1:20
rest 1:00

8 x 100 k
odds fl no board
evens flutter with board

100 easy

FAST Fri Dec 23, 2011

swam both LCM
Wed & Thu
Wed I still felt fried from Monday's double

Thu I made
6 x 150 on 2:00 &
8 x 150 on 1:55 LCM


Whitney Coached
LCM UT Swim Center: main pool
6:30 - 8:00 dove in 6:34ish
wore Speedo endurance jammer
trained with Ed,
beside Larry, Todd, Tyler, Jim, & Ned

Warm Up

did easy 50's till 6:45

Main Set:

4 rounds of
4 x 100 fast on 2:30
400 easy on 8:00

R1 went 1:09, 8, 7 6
R2 went 1:08, 7, 6 5
R3 kicked
R4 cruised 1 - 3 around 1:15
got extral 1.5 min rest before #4
went 1:01
200 easy

Tue Dec 20 2011 FRIED

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Whitney Coached
scy UT Swim Center: diving well
6:30 - 8:00 dove in 6:34ish
wore Speedo endurance jammer
trained with Jim & Paul
beside tyler & Dakota

Warm Up

200 fr 150 br 100 bk 50 fl
100 100 100

Main Set:

20 x 50 fr on 40 right into
20 x 25 fl on 25 (best ave, don't break stroke & didn't) did 5 SDKs on each one

1:00 rest

10 x 100 fr on 1:15 right into
20 x 25 bk on 25 (best ave)
started hurting on the fr, felt like my left thigh was going to cramp

assigned 5 x 200 on 2:25
did 2 did 150's on 3
really hurting and fried from yesterday's double

20 x 25 br on 30 (best ave)

Mon Dec 19th 2011

Whitney Coached
scy UT Swim Center: main pool
NOON - 1:00 dove in 12:04
wore Speedo endurance jammer
trained beside Jim & Bob

Warm Up

3 rounds of
150 fr 75 fl bk br 25 fr fast 1 breath

Main Set:

assigned: 2 rounds of
400 on 4:40 right into
4 x 50 on :40 done 25 fl 25 fr right into
300 fr on 3:30 right into
3 x 50 on :40 done 25 bk 25 fr right into
200 fr on 2:20 right into
2 x 50 on :40 done 25 br 25 fr right into
100 fr on 1:10
1 x 50 fr on 40

DID: all of round 1 & made it
skipped a 50 in the 400 & 300 on round 2
started to hurt & feel fried
did close to 9k today

Mon Dec 19th 2011

Did not swim or lift yesterday but got most of our christmas shopping done.

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Whitney Coached
scy UT Swim Center: main pool
6:30 - 8:00 dove in 6:46ish
wore Speedo endurance jammer
trained with Korey tyler and todd
beside Larry Pat & James

Warm Up

4 rounds of
150 fr 75 fl bk br 25 fr fast 1 breath

Main Set:

2 rounds of
400 on 4:40 right into
4 x 50 on :40 done 25 fl 25 fr right into
300 fr on 3:30 right into
3 x 50 on :40 done 25 bk 25 fr right into
200 fr on 2:20 right into
2 x 50 on :40 done 25 br 25 fr right into
100 fr on 1:10
pretty challenging but made it

assigned 8 x 125 on 1:50
odds 100 k 25 no breath
evens 25 fl 1 breath 100 fr dps
did 3 reps then started skipping a 50 on each

16 x 25 4 strokes fast off each wall
did 6 SDKs fast

100 easy

25 SDK FAST from a roll dive whitney timed
went 10.6

Sat Dec 18th 2011

[ame="http://www.usms.org/forums/showpost.php?p=256434&postcount=1731"]Swim Faster Faster[/ame] went over 300,000 views today!



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Whitney Coached
LCM UT Swim Center: main pool
7:30 - 9:00 dove in on time
wore speedo endurance jammers
trained with
Tyler chris jim Korey & Kelly
Robert Killeen

Warm up
2 rounds of 300 100 100

Main Set:

4 x 100 fr desc on 1:30
Went 1:10

4 x 50 done 25fl fast 25 drill

4 x 150 fr desc on 2:15
Went 1:48

4 x 50 done 25 bk fast 25 drill

4 x 200 fr desc on 3:00went 2:24

4 x 50 done 25 bk fast 25 drill

Assigned 4 x 300 fr desc on 4:30
Did 200 on 2
300's on 3 & 4
went 3:48

4 x 50 done 25 fr fast 25 drill

FAST Fri Dec 16th 2011

Doubled yesterday but didn't blog 2nd practice, similar to the morning but did more on 1:10, swam over 8k yesterday

[ame="http://www.usms.org/forums/showpost.php?p=256434&postcount=1731"]Swim Faster Faster[/ame] went over 300,000 views today!



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Whitney Coached
scy UT Swim Center: main pool
6:30 - 8:00 dove in 6:46ish
wore FS II legs
trained with Korey & David Van Dam
beside Tyler Tod, Ned, Keith and Katie



Main Set:

40 x 100's on 2:00
5 easy
5 fast best average
didn't do so great on the fast best average
held 59 - 1:03's

100 easy

100 fast from a dive
went 55

Thu Dec 15th 2011

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[ame="http://www.usms.org/forums/showpost.php?p=256434&postcount=1731"]Swim Faster Faster[/ame] is approaching 300,000 views
is that crazy or what?

Whitney Coached
scy UT Swim Center: main pool
6:30 - 8:00 dove in 6:46ish
need to leave sooner
wore B70 jammer
trained with Larry, Mark, Joe, Kristyne and Katie
beside Tyler & Ned

Warm up
missed it

Main Set:

45 x 100
in sets of 5's

odd sets: 5 on the fastest interval you can make; since it was my warm up I did 4 sets on 1:15 & 1 on 1:10,
Tyler & Ned were next to me in the skinny lane
tyler made 5 sets of 5 x 100 on 1:05, I had no interest in attempting to warm up on 1

evens were moderate with various assignments like reverse IM, 12 breaths / 15 sec rest at each 100, 75 easy 25 underwater

did em all & might double to have more fun more

Wed Dec 14th 2011

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[ame="http://www.usms.org/forums/showpost.php?p=256434&postcount=1731"]Swim Faster Faster[/ame] is approaching 300,000 views
is that crazy or what?
Just Updated the SFF Index


Whitney Coached
scy UT Swim Center: main pool
6:30 - 8:00 dove in 6:44ish need to leave sooner
wore B70 jammer
trained with Larry, Jim & Kellie
beside Tyler Marcio, James, Ned, Jim, Max & Keith

Warm up
swam 2 or 300

Main Set:

2 rounds of:
100 fl bk
100 fr
100 bk br
100 fr
100 br fr
100 fr
R1 on 1:20
R2 & 3 on 1:25

4 rounds of
75 1 breath, 2, breath, 3 breath per 25
25 fast
200 done 25 fl 25 fr 25 bk 25 fr 25 br 25 fr 50 k

assigned 800 75 mod dps 25 fast
did 25 easy 25 easy speed SDK

Tue Dec 13th 2011

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[ame="http://www.usms.org/forums/showpost.php?p=256434&postcount=1731"]Swim Faster Faster[/ame] is approaching 300,000 views
is that crazy or what?
Just Updated the SFF Index


Whitney Coached
scy UT Swim Center: main pool
5:30 - 7:00 dove in 5:38ish
wore B70 jammer
trained with 1980 Olympian Dave Sims who was in town on biz,
he's 49 & went 50 SCM fr 24.0 / 100 fr 52.9 at long beach
beside Tyler Ned, Jim, Max & Keith

Warm up
swam 4 or 500

Main Set:

4 x 100 IM desc 20 sec rest

8 x 50 fr odds on 40 evens on 35

4 x 200 IM desc 30 sec rest between each

8 x 50 on 35

4 x 400 IM desc on 40 sec rest

assigned 8 x 50 on 35/40
skipped it

8 x 25
odds no breath
evens easy

Mon Dec 12th 2011

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did not train, Thu, Fri, Sat & Sun
Decided to take a break

[ame="http://www.usms.org/forums/showpost.php?p=254975&postcount=1715"]Swim Faster Faster[/ame] is approaching 300,000 views
is that crazy or what, pretty soon it's likely to pass up [ame="http://www.usms.org/forums/showthread.php?t=4298"]Ande's Swimming Blog[/ame] which has 304,300 views

Whitney Coached
scy UT Swim Center: main pool north end
5:30 - 7:00 dove in 5:38ish
wore B70 jammer
trained with Todd beside Jim, Tyler, James max & nate


Warm up
swam easy 50's

Main Set:

10 x 100
1 on 1:25, # 2 on 1:20 ... #5 on 1:05, # 6 on 1:05, 7 on 1:10, ... 10 on 1:25
felt slow skipped a couple 50's

500 with 3 SDKs off each wall

assigned
10 x 100 pulling
1 on 1:20, # 2 on 1:15 ... #5 on 1:00, # 6 on 1:00, 7 on 1:05, ... 10 on 1:20
felt slow skipped a couple 50's
caught a ride on the big blue paddle express (todd)

kicked 2 rounds of
25 50 75 100 100 75 50 25
1st on 25 base
2nd on 20 base

12 x 50 on 40
1) fl bk
2) bk br
3) br fr

Wed Dec 7th 2011


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JR Nats start tomorrow at the UT swimcenter where I train so our only workouts are 5:00 am - 6:30 am

Whitney Coached
scy UT Swim Center: main pool north end
5:00 - 6:30 dove in 5:16ish
wore B70 jammer
trained with max & nate
beside Tyler Todd & James

Warm up
missed most of it DID a 200 fr

Main Set:

4 rounds (one each stroke IM order) of:

4 x 25 on 30 desc
3 x 50 on 1:00 desc
2 x 75 on 1:30 desc
100 fast followed by
400 something

felt great yesterday and made some tough sets
today felt like I couldn't fight my way out of a wet paper bag
felt slow and weak

~ ~ ~ ~

My next meet will probably be SCY zones

Tue Dec 6th 2011


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Whitney Coached
scy UT Swim Center: main pool north end
6:30 - 8:00 dove in 1st
wore B70 jammer
trained with mike & nate

Warm up

900

Main Set:

5 x 200 fr on 2:30

switched to diving well

5 x 200 fr on 2:15 went 2nd behind mike
kinda surprised I MADE IT!

5 x 150 k on 2:00
Made it

5 x ? on 1:30

CAN'T REMEMBER THE REST
I THINK THERE WAS A LITTLE SOMETHING BETWEEN ROUNDS

Mon Dec 5th 2011


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Whitney Coached
scy UT Swim Center: main pool
noon - 1:15 dove in around 12:10
wore B70 jammer
trained with korey & kelly

Warm up
swam easy

Main Set:

assigned 2 rounds of

50 fr on :40, 50 k on 50
100 / 100
150 / 150
200 / 200

did all the kicks & skipped 50's in the 100, 150 & 200 swims

Sun Dec 4th 2011 Palo Alto SCM Meet Day 2

2011 South Central SCM Regional Invitational
San Antonio, TX

2010 SCM blogs from this meet: Sat Dec 4th, 2010 & Sun Dec 5th, 2010


4 x 100 medley Relay

BK Ande Rasmussen 48
29.07 31.45 1:00.52
BR David Guthrie 51
31.29 36.35 1:07.64
1:31.81 2:08.16 FL
Jim Sauer 54
28.47 32.71 1:01.17
2:36.62 3:09.33 &
FR Max Stinchcombe 54
27.46 30.09 0:57.55
3:36.76 4:06.88

last yr at this same meet we went 4:11.46,
then in Oct 2011 Rowdy Gaines & his Blu Frog Crew went 4:09.29
I'm very happy with my swim but that 2nd 50 really hurt
I believe my SDK counts were 10 9 8 6,
Jim's Mr Most Improved.

I entered 400 fr but opted to skip it to rest up for 50 br, 2 IM, & 50 FL


50 br
Went 32.2
My BR in IMs feels pretty good
Trying to sprint br feels really clumsy


200 IM
2:14.88
28.72 went a bit too hard
33.99 1:02.71 Kicked too hard
39.68 1:42.39 losing steam
32.49 2:14.88 Died bad, not much left
Went a bit too hard on the fl & bk, didn't have as much for the BR & FR
Wish i could have done it smarter & fresh
Tyler split 30.29 34.54 39.23 30.38
so I razzed him in the 1 & 4 IM & he blessed me in the 2.

That race hurt worse than it should have and I went slower than I could have
Wore my new size 34 speedo pro gold
Felt like the butt filled up with water
Should have gotten a 32 or 30, so had a few issues with my splitting and the suit.

2 IM & 50 fl were bk to bk
Changed suits & didn't swim down much

50 fl
Felt tired & weak
Went 27.4

4 x 50 medley
Bk Ande 48
Br David Guthrie 51
Fl Mike Varozza 44
Fr Korey Mayronne 34
28.56 my left foot slipped on the start
30.99 59.55
25.73 1:25.28
24.07 1:49.35

Opted to skip the 800 fr, my meet & SCM season are done
Felt pretty wiped out, had a nice late lunch at Chuys
Have a bunch of Videos to YouTube

~ ~ ~ ~ ~

I was worried going into this meet, I:
quit weights in July when my gym shut down,
had a distance diversion between Jun - Oct, &
weighed way too much a week away from the meet. but it worked out OK

I AM DONE WITH DISTANCE &
READY TO BE A BORN AGAIN SPRINTER.

Sat Dec 3rd 2011 Palo Alto SCM Meet

2011 South Central SCM Regional Invitational
San Antonio, TX

2010 SCM blogs from this meet: Sat Dec 4th, 2010 & Sun Dec 5th, 2010


We wanted to do a 4 x 100 medley
(we = me, David Guthrie, Jim Sauer & Max)
But it was right before the 400 IM
So we opted to skip it & hopefully do it tomorrow

400 IM
4:52.31
1:06.12 30.59 35.53
1:15.14 37.89 37.25
1:21.39 39.79 41.60
1:09.66 35.32 34.34 (just 2 beat kicked never turned on my 6 beat)
I held back a little on the freestyle to not be as fatigued for the rest of my races

50 bk
Good start 10 or 11 SDKs
Not so great turn
12 SDKs on 2nd 50
Glide touch
Went 28.00
Think I can go faster with no 4 IM before it & better luck on turns & touches

50 FR
Went 25.14
Had a long glide touch should have taken 1 more stroke

100 IM
Went 1:01.31
Good race
29.14 32.17
Think I was 1:03 last yr in Tempe

Was entered in 1500 but scratched to rest up for Sun


Sundays Races

100 BK in 4 x 100 medley

50 BR went 32.08 last yr

200 IM went 2:14.49 last yr

50 FL went 26.79 last yr but it's back to back to the 200 IM

Then we might do a 4 x 50 medley

& I'm entered in the 800 free which is last
Might scratch, might do a split Req or might just swim it and see what I can go
We'll see


Trained Fri Dec 2nd 2011 didn't blog till now

Whitney Coached
scy UT Swim Center: main pool center course
6:30 - 8:00 dove in
wore jammer
trained with the taper gang


Warm up
swam easy 50's

Main set
Did 5 rounds of
100 fr easy speed on 5:00 held 1:00's
50 fr easy speed on 3:00 held 28's
Just swam easy speed

Thu Dec 1 2011

Upcoming Meet

Sat Dec 3rd & Sun Dec 4th
2011 South Central SCM Regional Invitational
San Antonio, TX
DAYS TILL

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Whitney Coached
scy UT Swim Center: main pool center course
6:30 - 8:00 dove in 6:35ish
wore jammer
trained with korey larry & Tyler

Warm up
swam easy

Main set

swam an easy 75 - 175 between each

25 fl
10.5

25 bk
11.5

50 bk
25.2

rested 15 minutes

25 br 13.2

25 bk
11.0

Tue Nov 29th 2011

weighed 221 after practice

Upcoming Meet

Sat Dec 3rd & Sun Dec 4th
2011 South Central SCM Regional Invitational
San Antonio, TX
DAYS TILL

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Whitney Coached
scy UT Swim Center: main pool center course
6:30 - 8:00 dove in 7:15ish
wore jammer
trained with mike korey larry & Tyler

Warm up
missed it


Main set

300 warm up

12 x 25 on 40 or 45

25 fr fast from blocks, racing starts
10.4

25 fr fast
10.1

25 bk from a bk start
11.3

25 fl
10.5

Mon Nov 28th 2011

Upcoming Meet

Sat Dec 3rd & Sun Dec 4th
2011 South Central SCM Regional Invitational
San Antonio, TX
DAYS TILL

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Fri Nov 25
swam SCY in San Antonio
did some 75 SDK went 41.6
25 fl went 10.0
25 SDK went 9.8


Sat Nov 26 2011
did not swim or lift


Sun Nov 27
noon workout, arrived 1:00
did around 800
Lifted weights at SMAC


Whitney Coached
scy UT Swim Center: main pool
5:00 - 6:30 dove in 5:15ish
wore B70 jammer
trained with mike & todd,
beside keith, larry & Tyler

Warm up
missed it


Main set

Assigned 4 rounds of
3 x 100 on 1:10
3 x 75 on :55
3 x 50 on 50
3 x 25 on 20
Did
Skipped a 50 in the 100's, 75's & 50's


6 rounds of
50 with 3 breaths
25 fast
25 easy

5 x 100 on 1:30 desc with 10 breaths

Thu Nov 24th 2011

Upcoming Meet
P
Sat Dec 3rd & Sun Dec 4th
2011 South Central SCM Regional Invitational
San Antonio, TX
DAYS TILL

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Wed Nov 23 2011

terrible traffic on the way in arrived late
swam easy
Showed up again noon LCM

Lifted weights at smac

Thu Nov 24 2011

Whitney Coached
scy UT Swim Center: main pool
7:30 - 9:00 dove in on time
wore fs ii legs
trained with korey & jim beside
Tyler, Larry, max Keith & James Fike

Warm up
Did 50's on 40 & 45

Main set

Assigned 4 rounds of 5 100's followed by 1 easy 100
R 1 90% on 1:45
R 2 93% on 2:00
R 3 97% on 2:15
R 4 99% on 2:30

Did
R 1 push 61 & 62
R 2 dove 59's
R 3 dove 57's
R 4 dove 55 on 1 & 3

8 x 50 on 1:00
Odds k fast went 30, 30 29, 27
Evens easy

100 easy