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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 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. 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
  7. 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
  8. 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
  9. 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
  10. 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
  11. 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
  12. 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
  13. Tue Apr 10, 2012

    by , April 10th, 2012 at 03:15 PM (Ande's Swimming Blog)
    Tue Apr 10, 2012

    Fri Apr 6th, went to Abilene
    Sat Apr 7th then to Dallas for my brother's 50th BD
    did not swim Sat or Sun

    skipped Mon 5:00 am practice
    swam at noon didn't blog
    just cruised it skipped a few things here and there swam with Jim & Kelly

    Today I entered the
    Nitro Masters OpenMEET DATE: Sat April 14, 2012
    entered: 4, 2 & 1 IM, 50 fr & 200 BR
    might skip a few

    Whitney Coached LCM
    6:30 - 8:00 dove in 6:55
    swam with Jim, Todd, James, Chris, tyler & Ned

    Warm Up
    missed warm up

    Main Set

    10 x 50 on 45
    odds fly (i drilled the fly)
    evens free

    800 IM
    2nd 100's stronger than 1st (drilled the fly)

    10 x 50 on 45
    odds bk
    evens free

    2 x 400 IM
    1:00 break between
    desc

    10 x 50 on 50
    odds br
    evens free

    4 x 1 IM desc on 2:00




    ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~

    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
    Uncategorized
  14. FAST Fri Apr 6, 2012 LCM & SCY

    by , April 9th, 2012 at 11:37 AM (Ande's Swimming Blog)
    FAST Fri Apr 6, 2012

    Trained M, T, W, & T but didn't blog

    I'm kind of still tapering and thinking about doing the Nitro Meet this Saturday Apr 14th & hopefully one more scy at the swim center before May 31st

    2012 South Central Zones results are up

    Whitney Coached started LCM then moved to well scy
    5:00 - 6:30 dove in on time

    Warm Up
    went 1200

    Main Set

    3 rounds of
    400 fr desc by rounds (80%, 90%, 100%) on 8:00
    100 FAST on 2:00
    100 easy


    20 x 50 on 1:00
    odds fast best ave
    evens easy
    did all the odds fly from a dive, held 28's & 7's

    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
    Categories
    Uncategorized
  15. Sat Mar 31st & Sun Apr 1st, 20

    by , April 2nd, 2012 at 04:17 PM (Ande's Swimming Blog)
    Sat 03/31/2012

    slept terrible the night before
    got like 0 sleep
    Beth & I

    6 Male 500 SCY Free
    5:08.07
    0:27.35 0:57.68
    1:28.12 1:59.14
    2:30.42 3:01.74
    3:33.50 4:01.31
    4:37.46 5:08.07
    swam it smooth 2 beat kicked whole way but last half of last 25


    8 Male 100 SCY IM
    26.38
    56.53 (30.15)
    felt crappy & weak
    no snap and speed


    12 Male 50 SCY Breast
    29.62
    had great speed on my 1st 25 & faded
    turned even with keith at the 25 he went 28.0

    16 Male 50 SCY Back
    25.62
    descent swim but still way off my 24.9 SCY time from 2011

    20 Male 100 SCY Fly
    5th race of the day,
    decided not to do it then got up and did it anyway
    out in 27 back in 29 went 56.5
    really crummy

    6th race of the day
    swam anchor on the 4 x 50 fr
    with keith david & dale
    split 23.0 & we went 1:32
    not that fast but swam a lot of events and felt fairly fried

    had a great meal and slept much better on Sat Night


    Sunday 04/01/2012

    decided to see if a reduced schedule would help my swims

    28 Male 100 SCY Breast
    not a priority skipped it

    32 Male 50 SCY Fly
    went 24.3
    OK swim
    last year I went 23.9

    34 Male 100 SCY Back
    is really tiring so I skipped it to rest up for my IM

    40 Male 200 SCY IM
    raced it
    hoped to do much better
    sucked
    27.29 59.54 1:34.23 2:03.59
    felt weak slow and terrible
    went 1:59.9 last year


    51 Male 1000 SCY Free
    didn't check in, I was done


    I'm pretty well conditioned for longer stuff but I didn't do much speed training, weight lifting & rest

    to swim fast I need to
    do short fast stuff in practice
    lift weights and
    lose weight

    didn't do so well with any of that and my times reflected it.

    I'm going to switch to speed training and start lifting weights and hope we can schedule a SCY mini meet or time trial
    Categories
    Swim Workouts
  16. Fri Mar 30 Zones Day 1

    by , March 31st, 2012 at 01:46 AM (Ande's Swimming Blog)
    Fri Mar 30, 2012

    Started today with 6:30 fast Friday practice
    Didn't train in taper lane today (my choice)
    Whitney coached
    Swam with Todd beside the taper lane
    Dove in 6:41ish
    I've had nagging pain in my left hip
    Sometimes I don't feelt at all & when I ve certain ways it flairs up

    Still weighed way too much this morning
    Been making bad food choices lately
    Really need to pay attention & not get carried away
    Pool set up LCM

    Warm up was 5 4 3 21 ( swim till 6:58)
    Probably went around 800 mostly freestyle

    Assigned: 5x100 choice at ____% effort &
    _______ interval (both changed each round)
    R1 80% 2:00
    R2 85% 2:10
    R3 90% 2:20
    R4 100% 2:30
    Each round followed by
    50 fast choice on 1:00
    50 easy on 2 or 3:00

    Did:
    round 1 fr swam alll, held 16's & 17's
    Round 2 fr swam 4 skipped #4 held 14's & 15's
    Round 3 fr swam 3 skipped 2&4, held 12's
    Round 4 skipped all 5,
    did 50 FL easy speed from a dive went 28

    ~~~~~~

    Meet drove up to south lake for zones
    Entered 4 iM & 1650
    Pretty much planned on swimming the 4 IM & scratching the 1650
    But I signed in for both

    When I stepped up for the
    4 IM I just wasnt feeling it, i raced beside a 32 year old who entered with a 4:20 & went 4:16

    maybe i went slow because:
    my hip hurt,
    The pool was warm,
    I didn't have Tyler, Ross Davis, or Jim Sauer to race,
    I had the 1650 next & thought "dont get too tired"
    My head wasn't in the game
    The guy next to me got away & I didn't race or try to catch him

    FL 61 cruised it

    BK 71 2:12.8 way too slow, cruised it

    BR 77.9 just swam easy speed with long glides instead of working it, turned at 3:30.7

    FR finished at 4:34.5, just 2 beat kicked & cruised it
    I'm disappointed with the time & hope to swim it again & go much faster
    I event out really slow & never really got going

    Distance Cum 50s 100s 200s
    050 28.41 28.41
    100 1:01.46 33.05 1:01.46
    150 1:37.60 36.14
    200 2:12.82 35.22 1:11.36 2:12.82
    250 2:51.42 38.60
    300 3:30.70 39.28 1:17.88
    350 4:03.09 32.39
    400 4:34.56 31.47 1:03.86 2:21.74
    Avg 34.32 1:08.64 2:17.28

    from SwimPhone

    after the dismal 400 IM I walked up to the 500 free & 1000 check ins & scratched but now I'm leaning towards doing them, We'll see

    1650
    My plan going in was to desc 500s & work the last 150.
    Went 18:01.37
    swam smooth, started off a bit too brisk
    Don't have splits' they weren't up as I was leaving, my pad didn't register on my finish
    will post em later whe I can copy them online
    Went out smooth breathed a lot but felt over heated as the race progressed
    Swam beside Larry & Joe swam in lane 6 next to Larry
    went around 17:44 in 2009 at Orlando wearing a B70 so 18:01 is a pretty good swim but I think my hour swim splits were a little over 18 min so I call 18:01 ok but not great, much better than my dismal abysmal 4 IM

    1650 Y Free Heat 3 Lane 4 finals
    Distance Cum 50s 100s 200s 500s
    0050 00:29.20 29.20
    0100 01:01.13 31.93 1:01.13
    0150 01:33.45 32.32
    0200 02:06.03 32.58 1:04.90 2:06.03
    0250 02:38.93 32.90
    0300 03:11.44 32.51 1:05.41
    0350 03:44.15 32.71
    0400 04:17.23 33.08 1:05.79 2:11.20
    0450 04:50.06 32.83
    0500 05:23.05 32.99 1:05.82 5:23.05
    0550 05:55.69 32.64
    0600 06:28.50 32.81 1:05.45 2:11.27
    0650 07:01.05 32.55
    0700 07:33.81 32.76 1:05.31
    0750 08:06.71 32.90
    0800 08:39.56 32.85 1:05.75 2:11.06
    0850 09:12.35 32.79
    0900 09:45.32 32.97 1:05.76
    0950 10:18.16 32.84
    1000 10:51.08 32.92 1:05.76 2:11.52 5:28.03
    1050 11:24.04 32.96
    1100 11:56.99 32.95 1:05.91
    1150 12:29.90 32.91
    1200 13:02.97 33.07 1:05.98 2:11.89
    1250 13:36.25 33.28
    1300 14:09.39 33.14 1:06.42
    1350 14:42.62 33.23
    1400 15:15.79 33.17 1:06.40 2:12.82
    1450 15:48.97 33.18
    1500 16:22.10 33.13 1:06.31 5:31.02
    1550 16:55.48 33.38
    1600 17:28.80 33.32 1:06.70 2:13.01
    1650 18:01.37 32.57 1:39.27

    Avg 32.77 1:05.54 2:11.08 5:27.69
    Your last 500 was 5:31.47

    From SwimPhone



    Did some caffeine before my races & I feel a bit wired (12:44) gonna try to sleep now

    Right now I'm leaning towards doing the 500 but it might hurt my 100 IM & following races, maybe I'll drop the 500 or the 1 fly
    We'll see

    Mar. 30 & 31, 2012
    South Central Zones, SCY
    South Lake, TX

    Entered the following
    (my impression going in was likely to scratch several like the 1650, maybe 500, 1 bk, 5 fr, & 1000 fr
    entered more just to give myself options and there are no deck entries

    Event
    Number Gender Distance Stroke Time

    03/30/2012
    2 Male 400 SCY IM 4:22.70
    4 Male 1650 SCY Free 18:59.99

    03/31/2012
    6 Male 500 SCY Free 5:09.99
    8 Male 100 SCY IM 0:54.99
    12 Male 50 SCY Breast 0:28.80
    16 Male 50 SCY Back 0:24.99
    20 Male 100 SCY Fly 0:54.99

    04/01/2012
    28 Male 100 SCY Breast 1:06.99
    32 Male 50 SCY Fly 0:23.99
    34 Male 100 SCY Back 0:55.99
    40 Male 200 SCY IM 2:00.99
    51 Male 1000 SCY Free 10:59.99

    https://www.damswim.com/files/2012_z...ters_entry.pdf



    ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~

    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 9th, 2012 at 11:26 AM by ande

    Categories
    Uncategorized
  17. Thu Mar 29, 2012, Zones begins tomorrow

    by , March 29th, 2012 at 11:00 AM (Ande's Swimming Blog)
    Thu Mar 29, 2012, Zones begins tomorrow

    ate way too much lately and
    weighed way too much this morning

    Mar. 30 & 31, 2012
    South Central Zones, SCY
    South Lake, TX
    Days Till

    Entered the following
    (going to scratch several)
    like the 1650, maybe 500, 1 bk, 5 fr, & 1000 fr
    entered more just to give myself options and there are no deck entries


    Event
    Number Gender Distance Stroke Time

    03/30/2012
    2 Male 400 SCY IM 4:22.70
    4 Male 1650 SCY Free 18:59.99

    03/31/2012
    6 Male 500 SCY Free 5:09.99
    8 Male 100 SCY IM 0:54.99
    12 Male 50 SCY Breast 0:28.80
    16 Male 50 SCY Back 0:24.99
    20 Male 100 SCY Fly 0:54.99

    04/01/2012
    28 Male 100 SCY Breast 1:06.99
    32 Male 50 SCY Fly 0:23.99
    34 Male 100 SCY Back 0:55.99
    40 Male 200 SCY IM 2:00.99
    51 Male 1000 SCY Free 10:59.99

    https://www.damswim.com/files/2012_z...ters_entry.pdf


    Whitney Coached LCM
    6:30 - 8:00 dove in 6:41
    swam with Jim,
    Beside Todd & Ned, in regular lanes &
    Ed Bess Keith, Joe, Angie, & Tyler in the taper lanes

    Warm Up
    went around 300 easy

    Main Set

    assigned: a taper work out which I skipped & the regular work out which I modified 8 x 100 fr best ave on 2:00
    did: 4 x 100 then switched to 50's

    100 easy

    assigned: 8 x 100 fr best ave on 2:00
    did: 8 x 50 cruise

    100 easy

    assigned 8 x 100 k best ave on 2:00
    did some 100's & some 50's
    just easy speed

    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
    Categories
    Swim Workouts
  18. Wed Mar 27, 2012

    by , March 28th, 2012 at 10:52 AM (Ande's Swimming Blog)
    Wed Mar 27, 2012

    Mar. 30 & 31, 2012
    South Central Zones, SCY
    South Lake, TX
    Days Till

    Entered the following(will def scratch several)

    Event
    Number Gender Distance Stroke Time

    03/30/2012
    2 Male 400 SCY IM 4:22.70
    4 Male 1650 SCY Free 18:59.99

    03/31/2012
    6 Male 500 SCY Free 5:09.99
    8 Male 100 SCY IM 0:54.99
    12 Male 50 SCY Breast 0:28.80
    16 Male 50 SCY Back 0:24.99
    20 Male 100 SCY Fly 0:54.99

    04/01/2012
    28 Male 100 SCY Breast 1:06.99
    32 Male 50 SCY Fly 0:23.99
    34 Male 100 SCY Back 0:55.99
    40 Male 200 SCY IM 2:00.99
    51 Male 1000 SCY Free 10:59.99

    https://www.damswim.com/files/2012_z...ters_entry.pdf


    Whitney Coached LCM
    6:30 - 8:00 dove in 6:36
    swam with Mike Varozza, Ed & Bess
    Beside Keith, Traci, Larry, Joe, Angie, & Tyler

    Warm Up
    400
    400
    400

    Main Set
    5 x 100 on 1:40 fr desc to 500 pace
    fr went 1:02

    100 easy

    5 x 50 on 1:00 desc to 200 pace
    fly went 27

    50 easy

    8 x 25 on 1:00
    4 strokes fast off each wall


    ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~

    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 March 28th, 2012 at 03:02 PM by ande

    Categories
    Swim Workouts
  19. Tue Mar 27, 2012 LCM

    by , March 27th, 2012 at 03:10 PM (Ande's Swimming Blog)
    Tue Mar 27, 2012

    Swam Sat & Mon but not Sun

    Whitney Coached LCM
    6:30 - 8:00 dove in around 7:00
    (slept in, alarm went off, closed my eyes then it was 6:10)
    swam with Mike Varozza & Tyler

    Warm Up
    missed

    Main Set
    swam around 800 to 1k easy
    felt kinda kruddy

    ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~

    2012 Meets (I'm considering)

    Mar. 30 & 31, 2012
    South Central Zones, SCY
    South Lake, TX
    Days Till

    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
  20. FAST FRI Mar 23, 2012, LCM & SCY

    by , March 23rd, 2012 at 01:33 PM (Ande's Swimming Blog)
    FAST FRI Mar 23, 2012, LCM & SCY

    Swam Tue, Wed, & Thu
    TUE scy just did a quick 15 min swim
    Wed LCM went around 2k
    Thu SCY went around 2k

    yesterday I found out all my 2011 SCM swims were pulled from top 10 due to a pool length problem. It's a good reminder that I swim for myself and my health & not so much for external recognition. I had a good time at the meet & it's too bad it might have been 1/2 an inch short


    Whitney Coached LCM
    6:30 - 8:00 dove in around 6:34
    swam with Mike Varozza, Tyler, Todd, Chris, Ned Korey, Larry Max jim & Tenielle

    Warm Up
    swam till 6:55
    did around 1k

    Main Set

    50 LCM fly fast from dive off blocks
    cruised it went 30

    100 scy easy in well

    100 fr easy speed
    went 1:04

    200 easy in well

    assigned 200 fast
    did 100 easy speed

    200 easy

    50 fly fast
    went 28

    100 easy

    100 free
    went 1:03

    200 IM broken 10 rest at each 50
    swam it easy zpeed
    went 32 38 43 32

    100 easy

    ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~

    2012 Meets (I'm considering)

    Mar. 30 & 31, 2012
    South Central Zones, SCY
    South Lake, TX
    Days Till

    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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