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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. 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. 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
  7. Tue May 8th, 2012

    by , May 8th, 2012 at 05:32 PM (Ande's Swimming Blog)
    Tue May 8th, 2012

    Whitney Coached LCM & scy
    6:30 - 8:00 dove in on time
    swam with Tyler Mike & Jim
    beside Chris Ned, Larry & James

    Warm Up (LCM)
    400 fr 100 k 300 fr 200 200

    Main Set SCY
    moved to diving well, it was warm

    4 rounds of
    11 x 50 on 40 right into
    11 x 25 on 20
    25 easy
    1:00 break before next round

    rounds:
    1) 50's 25fl/25bk on 40, 25's bk on 20
    2) 50's 25fl/25br on 40, 25's br on 25
    3) 50's 25fl/25fr on 40, 25's fr on 20
    4) 50's 25fl/25fl on 40, 25's fl on 20

    100 easy

    14 x 25
    odds easy on 40
    evens SDK easy speed on 20

    ~ ~ ~ ~ ~

    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
  8. Monday May 7th, 2012 Double Trouble

    by , May 7th, 2012 at 03:54 PM (Ande's Swimming Blog)
    Monday May 7th, 2012 Double Trouble
    did around 8800 today

    did not swim Sat or Sun

    Whitney Coached LCM & scy
    6:30 - 8:00 dove in on time
    swam beside Tyler & James Fike

    Warm Up
    400 fr 100 k 400 fr 100 k

    Main Set (LCM)

    8 x 50 on 1:00
    1 4 strokes fast
    2 8 strokes fast
    3 16 strokes fast
    4 32 strokes fast

    moved to diving well & it was hot

    16 x 25 on 20
    3 fr 1 fl

    1:00 rest

    16 x 50 on 40
    3 fr 1 bk

    1:00 rest

    16 x 75 on 60
    3 fr 1 br

    16 x 100 on 1:20
    3 fr 1 IM

    ~ ~ ~ ~ ~

    Double

    Whitney Coached LCM
    noon to 1:15 dove in after warm up
    12:19
    swam with Korey, Ned, & Paul
    beside Jim, Stan & Traci

    Warm Up
    missed it

    Main Set (LCM)

    4 x 50 on 1:00
    1 4 strokes fast
    2 8 strokes fast
    3 16 strokes fast
    4 32 strokes fast



    16 x 50 on 45
    3 fr 1 fl

    1:00 rest

    8 x 100 on 1:30
    3 fr 1 bk

    1:00 rest

    16 x 50 on fr on 45 br on 50
    3 fr 1 br

    8 x 100 on 1:30
    3 fr 1 IM


    ~ ~ ~ ~ ~

    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
  9. FAST Fri May 4th, 2012

    by , May 4th, 2012 at 03:07 PM (Ande's Swimming Blog)
    FAST Fri May 4th, 2012

    Whitney Coached scy
    5:00 - 6:30
    swam with Todd Ashley & Korey
    beside Chris, Mike, Keith & Traci

    Warm Up
    5 4 3 2 1

    Main Set (LCM)

    5 rounds of
    100 fast on 2:00
    100 easy on 3:00
    050 fast on 1:00
    050 easy on 2:00

    40 x 25 on 30
    10 rounds of
    1 FR fast
    2 FR easy
    3 FL fast
    4 FR easy
    but round 5 & 10 are kick

    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
  10. DOUBLE Thu May 3rd, 2012

    by , May 3rd, 2012 at 03:42 PM (Ande's Swimming Blog)
    DOUBLE Thu May 3rd, 2012

    weighed 220 after practice

    TODAYS PRACTICE:
    Whitney Coached scy
    noon - 1:15 dove in around 12:06
    swam with Nate
    beside Traci, Todd, keith, Stan, & chuck

    Warm Up
    assigned 6 x 150
    did 600 to 700

    Main Set (LCM)

    8 x 100 fr on 2:00 90% effort
    held 57's, 8's & 9's

    200 easy

    8 x 100 fr on 1:50 90% effort
    held 58's & 9's

    200 easy

    assigned: 8 x 100 fr on 1:40 90% effort
    felt a calf cramp coming on
    Did: 1 & 2 went 59 & 61 skipped #3
    swam #4 60, did 50 yds for #5 & 6, skipped 7,
    dove #8 went 54

    200 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. Thu May 3rd, 2012

    by , May 3rd, 2012 at 11:29 AM (Ande's Swimming Blog)
    Thu May 3rd, 2012

    Sharkfest was cancelled so it's off my calendar.
    Entered LCM Nats yesterday.
    Omaha here I come.
    thinking about driving there.

    Catching up on missed blogs:

    Mon 4/30
    doubled, didn't blog 2nd practice

    Tue 5/01
    doubled, didn't blog either

    Wed 5/02
    went to bed late tue night, slept in,
    skipped 5a.m. practice & made it to noon practice 30 min late swam around 2.5k

    TODAYS PRACTICE:
    Whitney Coached scy
    6:30 - 8:00 dove in around 6:35ish
    swam with Jim, Paul, & Kelly
    beside Traci, Tyler, Chris, Larry & David

    Warm Up
    assigned 8 x 150's
    did 650 to 800

    Main Set (LCM)

    8 x 100 fr on 2:00 90% effort
    held 61's & 2's

    200 easy

    8 x 100 fr on 1:50 90% effort
    held 60's & 1's

    200 easy

    8 x 100 fr on 1:40 90% effort
    held 60's & 1's

    200 easy

    12 x 25
    odds easy free on 40
    evens easy speed SDK on 20

    ~ ~ ~ ~ ~

    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
  12. Mon Apr 30, 2012

    by , April 30th, 2012 at 10:57 AM (Ande's Swimming Blog)
    Mon Apr 30, 2012

    Congrats to all my teammates, former teamates & friends who raced at Nationals!
    Y'all swam fast!

    Did not swim Sunday
    Trained Saturday, 7:30 - 9:00
    LCM distance stuff
    main set was
    8 x 100 on 1:20 made it
    400
    4 x 200 on 2:40 made it
    400
    2 x 400 on 5:20 made it
    400
    assigned: 800 neg split,
    did: went 400 then got out


    Whitney Coached LCM & scy
    5:00 - 6:30 dove in at 5:10
    started in the main pool LCM then we moved to the diving well SCY at 6:00 am
    swam with Tyler, Mike & former UT swimmer Ashley Brewer who's transferring to USC

    Warm Up
    missed it

    Main Set (LCM)

    4 x 150 on 2:00 right into (skipped 2 20 meter parts)
    4 x 100 on 1:20 right into
    4 x 050 on 0:40
    came in 5 - 10 sec off the interval
    40 sec / 50 base is a harsh warm up pace

    assigned: 800
    did: 400 fr 300 k

    assigned: 3 x 150 on 1:55 right into
    3 x 100 on 1:15 right into
    3 x 050 on 0:40
    Did: made the 150's LCM, flipped at the 150, was making the 100's on 1:15
    but after 2 we stopped because we ran out of time. then eddie gave us the end lane to finish the set so we did 100 fr on 1:15, 3 x 50 on 0:40, 50 easy

    then we moved up to the well SCY

    400 K desc by 200
    went 2:40 rested 15 sec 2:35

    12 x 75 bk on 1:00
    done 3 moderate 1 strong

    50 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Sun Jun 10
    Austin SharkFest Swim 1.5 miles
    Austin TX


    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. FAST FRI Apr 27, 2012

    by , April 27th, 2012 at 01:32 PM (Ande's Swimming Blog)
    FAST FRI Apr 27, 2012

    Good luck to everyone at Nationals!

    Doubled yesterday, didn't post
    missed warm up
    main set was
    4 rounds of (4 x 100) starting 1:20 dropping 5 sec each round, we held R4 at 1:10
    then did another set of 4
    was hurting so I moved over with Nate & David who were going on slower intervals


    Whitney Coached LCM & scy
    5:00 - 6:30 dove in at 5:10
    started in the main pool LCM then we moved to the diving well SCY at 6:00 am
    swam with Jack Lee LCM & Ned SCY
    beside Todd, Tyler, Korey, Traci, Larry & Jim

    Warm Up
    went 650

    Main Set (LCM)

    18 x 100 on 2:00
    odds 400 speed
    evens Easy did 50's
    dove all the odds held 1:06's on most 62 on last

    Moved to diving well (SCY)

    18 x 50 on 1:00
    odds fast, fly from a dive held 26's & 7's
    evens easy did 25's 1/2 way down & back

    18 x 25 on 0:40
    odds fast SDK, held 12's, 13's & 14's
    evens easy

    100 easy

    ~ ~ ~ ~ ~

    2012 Meets & events

    Sun Jun 10Austin SharkFest Swim 1.5 miles
    Austin TX


    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. Thu Apr 26, 2012

    by , April 26th, 2012 at 11:07 AM (Ande's Swimming Blog)
    Thu FRI Apr 26, 2012

    Subscribe

    did not swim Sat, Sun, or Mon
    swam Tue & Wed

    Today JIM turned 55!
    whitney wrote this WO for him

    Whitney Coached scy
    6:30 - 8:00
    main pool LCM
    swam with Jim & Paul
    beside Todd, Tyler, chris, & Larry

    Warm Up
    5 x 100 done 25 no breath, 75 easy, 15 sec rest

    MAIN SET

    5 x 100 on 1:20 right into
    5 x 100 on 1:15 right into
    5 x 100 on 1:10 right into
    5 x 100 on 1:05 (which I didn't make)

    5 x 100 on 1:15 right into
    5 x 100 on 1:10 (little break)

    5 x 100 on 1:10 right into
    5 x 100 on 1:05 (which I didn't make)

    5 rounds of
    100 mod on 1:15
    100 on 1:05 make it
    pretty much fell apart, skipped 50's here and there

    should have moved over a lane & swam 5 sec slower intervals, which I could make,
    though I can make 1:05's on a good day or with a little rest before I begin the set

    ~ ~ ~ ~ ~

    2012 Meets & events

    Sun Jun 10
    Austin SharkFest Swim 1.5 miles
    Austin TX


    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 Apr 20, 2012

    by , April 20th, 2012 at 12:20 PM (Ande's Swimming Blog)
    FAST FRI Apr 20, 2012

    Last week I Entered: Austin SharkFest Swim 1.5 miles

    Sunday June 10 in Austin TX
    This is my first open water swim since the Mile Swim at South Carolina Boy Scout camp in the early 70's

    Whitney Coached LCM & scy
    5:00 - 6:30 dove in at 5:08
    started in the main pool LCM then we moved to the diving well SCY at 6:00 am
    swam with Todd, Mike, Korey, Traci, Nate & Jim

    Warm Up
    swam easy mostly free
    900 or 1000

    Main Set (LCM)
    4 x (50 FAST from a dive, 250 easy)
    1) fr cruised it went 31
    2) fr 29
    3) fr 28
    4) fl 26 or 7
    did easy 150's after each


    Moved to diving well (SCY)

    8 x (100 fast for time, 100 easy)
    each round on 4:00
    did fr on 1st 5
    started at 57's & worked down to 55's,
    dove each one off side,
    swam 75 2 beat kick 25 6 beat kick,
    felt pretty good & 1st time in a while where I went 55's with less effort than what it's taken in the past few months

    6 k from push 70
    7 k from push 67
    8 k from dive with 2 min extra rest 62
    (she assigned 10 rounds but we ran out of time & only did 8)

    ~ ~ ~ ~ ~

    2012 Meets & events

    Sun Jun 10Austin SharkFest Swim 1.5 miles
    Austin TX


    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 Apr 19, 2012

    by , April 19th, 2012 at 06:15 PM (Ande's Swimming Blog)
    Thu Apr 19, 2012

    trained mon, tue, & wed
    did a double on Tue & today
    I need to get in way better shape and weigh way less

    weighed 220 at the end of noon practice today
    would really like to get under 215, 10 or 5 and not pop back up when I taper

    Whitney Coached scy
    6:30 - 8:00 dove in at 6:41
    swam with Tyler beside todd & Jim

    Warm Up
    did around 300

    Main Set

    5 x 150 on 1:45
    made it

    4 x 50 on 1:00 done 25 fl fast 25 fr

    4 x 150 on 1:45
    didn't feel good skipped a few 50's
    got out got a drink and a GU

    4 x 50 on 1:00 done 25 bk fast 25 fr

    3 x 150 on 1:45
    skipped a 50's

    4 x 50 on 1:00 done 25 br fast 25 fr

    2 x 150 on 1:45

    4 x 50 on 1:00 done 25 fr fast 25 fr

    150 fr fast
    went 1:30

    didn't feel good
    had a smoothie and drank some water

    ~ ~ ~ ~

    decided to double today at noon

    arrived just in time to start the 5 x 150's on 1:45
    swam with Traci & Kelly
    went 3rd in the lane

    made em all the whole way through
    went 1:28 on the 150 fast
    towards the end it felt like my thighs were on the verge of cramping

    got fast friday tomorrow

    ~ ~ ~ ~ ~

    2012 Meets


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


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  17. Sat Apr 14, 2012 NITRO MEET

    by , April 16th, 2012 at 11:54 AM (Ande's Swimming Blog)
    Sat Apr 14, 2012 NITRO MEET

    Entered Sharkfest Austin Swim - 1.5 miles
    my first open water swim since the mile swim at boyscout camp


    Nitro Masters Open
    Entered: 4, 2 & 1 IM, 50 fr & 200 BR

    reshaved Sat morn

    had a good warm up,
    nice pool but cloudy water and dark building,
    edges had no lip to grip but the walls were grippy not slippy, no touch pads, hand timed not electronic, no splits

    Warm Up
    swam easy free & did IM drills

    Main Set

    400 IM
    best this season was 4:34
    went 4:26.4
    teammates eye balled my splits and said they were about 59 68 77 61

    had descent rest after the 4 IM, but felt fatigued

    200 IM
    went 2:04.5
    best this season was 2:03.5

    skipped 50 fr & 1 IM

    200 BR
    went 2:26
    31 37 37 39
    felt pretty worn out after 2 & 4 IM

    Tyler and I talk about which IM sequence is likely to be the fastest
    he thinks its BR FL FR BK
    I think it's FL BR FR BK

    He went 54 in the 100 IM at zones and at the nitro meet did his 100 IM BR FL FR BK
    went 53.7
    The flip turn from FR to BK really helps and is much faster, of course he got deeked, I filmed the race on his IPHONE and after the start, I thought he's really kicking out far, but he was doing a breastroke pull out.

    Swimmers should be able to select the stroke order in IMs

    did not swim sunday
    need to start lifting weights again

    ~ ~ ~ ~ ~

    2012 Meets (I'm considering)


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


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  18. FAST FRI Apr 13, 2012

    by , April 13th, 2012 at 01:08 PM (Ande's Swimming Blog)
    FAST FRI Apr 13, 2012

    got stuck at a train crossing this morning & it was moving slow at first then gained speed, but it had a lot of cars

    I got the Nitro Masters Open tomorrow Sat Apr 14th
    Entered: 4, 2 & 1 IM, 50 fr & 200 BR
    might skip the 50 fr, & or the 2 br & or the 1 IM, we'll see,
    plan to reshave tonight and take it easy


    Whitney Coached LCM & scy
    5:00 - 6:30 dove in at 5:11
    started in the main pool LCM then at 6:00 am we moved to the diving well SCY
    swam with Joe & Tara
    beside: Tyler, Todd, Traci, David, & Larry

    Warm Up
    swam easy free
    went 900 or 1000

    Main Set

    Assigned: 800 FR fast for time on 18:00
    Did: 400 FR (LCM) easy speed around 87% effort
    went 4:59 then rested on the wall for 40 sec then swam 400 fr easy

    Assigned: 400 FR fast for time on 10:00
    Did: 200 FR (LCM) easy speed around 87% effort
    went 2:23 then rested on the wall for 30 sec then swam 200 fr easy

    200 FR (LCM) fast for time on 5:00
    went 2:17

    then we moved to the diving well
    swam 100 easy

    100 fr (scy) fast
    swam 50 2 beat kick 50 6 beat kick
    went 54

    50 fl
    easy speed 8 SDKs on dive & turn
    went 25

    100 easy


    ~ ~ ~ ~ ~

    2012 Meets (I'm considering)


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


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

    Updated April 13th, 2012 at 01:16 PM by ande

    Categories
    Swim Workouts
  19. Thu Apr 12, 2012

    by , April 12th, 2012 at 02:33 PM (Ande's Swimming Blog)
    Thu Apr 12, 2012

    Next Meet:
    Sat Apr 14th Nitro Masters Open
    Entered: 4, 2 & 1 IM, 50 fr & 200 BR
    might skip the 50 fr, 2 br or 1 IM

    Whitney Coached scy
    5:00 - 6:30 dove in at 6:35
    main pool
    swam with Tyler Jim & Ned

    Warm Up
    went around 1000

    Main Set

    assigned 4 rounds of:
    100 on 1:20 right into
    100 on 1:15 right into
    100 on 1:10 right into
    100 on 1:05 right into
    100 on 1:00
    50 easy
    1:00 VK right into
    25 fast
    25 easy
    400 fr on 6:00 dps

    did 3 rounds of:
    100 on 1:20 right into
    100 on 1:15 right into
    100 on 1:10 right into
    050 on 1:05 right into
    100 on 1:00
    50 easy
    1:00 VK right into
    25 fast
    25 easy
    skip: 400 fr on 6:00 dps

    skipped round 4

    6 min before practice was done I did several
    25 FL or SDK easy speed
    25 easy

    when I skipped the 400's & round 4 I talked with Kubes and we watched a Navy ROTC guy who climbed up on the 3 meter platform and was scared to jump off
    he walked down several times
    he jumped off the 1 meter no problem.

    He needed to jump off the 3 meter to pass his training but his phobia was so powerful that he couldn't get himself to step off the end and plunge into the water, he stayed there from 5:45 am to 7:45 am then finally gave up and walked down the ladder. He had 2 large tattoos, one on his arm, one on his chest that probably hurt way worse than a bad landing off a 3 meter platform might.

    ~ ~ ~ ~ ~

    2012 Meets (I'm considering)


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


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

    Updated April 13th, 2012 at 12:32 PM by ande

    Categories
    Swim Workouts
  20. Wed Apr 11, 2012

    by , April 11th, 2012 at 02:47 PM (Ande's Swimming Blog)
    Wed Apr 11, 2012

    Next Meet is this weekend
    I'm torn between my desire to train with my need to rest, I also must start lifting weights soon.
    Nitro Masters Open
    Sat April 14, 2012
    entered: 4, 2 & 1 IM, 50 fr & 200 BR
    might skip the 50 fr, 2 br or 1 IM
    Maybe I could get one of the fast nitro kids to swim as my proxy

    For several months I've had a nagging left hip injury, most of the time it doesn't hurt but when I get in certain positions, like curled up for a turn or sitting up when I'm laying down, I feel it. I haven't seen a doctor about it. Sometimes I aggravate it just by sitting in my car, so I remind myself to sit gently. It's annoying.

    Whitney Coached LCM & SCY
    5:00 - 6:30 dove in at 5:18
    (went to bed around 11:15 so I set my alarm for 4:30)
    started LCM in main pool then moved to diving well SCY just before 6:00 am

    swam with Tyler David, & Mike

    Warm Up
    400

    Main Set

    4 x 200 fr on 2:50 (aerobic, swim at 5k pace & get around 15 sec rest)
    held 2:35-2:38's

    assigned 4 x 100 done 50 fl fast 50 moderate
    did: 25 fast 25 easy

    assigned: 4 x 200 fr on 3:00
    (aerobic, swim at 5k pace & get around 15 sec rest)
    did 2 then did 100's

    (moved to diving well so UT men & women could train LCM)

    assigned: 4 x 100 done
    50 bk fast 50 moderate
    did: 25 fast 25 easy

    assigned: 4 x 200 fr on 3:00
    (aerobic, swim at 5k pace & get around 15 sec rest)
    did 4 x ( 2 x 50)

    assigned: 4 x 100 done
    50 br fast 50 moderate
    did: 25 fast 25 easy


    ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~

    2012 Meets (I'm considering)


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


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