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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. Wed Oct 2nd, 2013 SCY

    by , October 2nd, 2013 at 01:08 PM (Ande's Swimming Blog)
    Wed Oct 2nd, 2013 SCY

    Man I am a sucky blogger
    I've been swimming pretty consistently, 5 to 6x per week
    Was in Orlando Fri Sep 20 - Thu Sep 26
    Fri - Mon was vacation, Tue - Thu was a work conference at the Ritz
    During this time I only swam 3x, twice at typhoon lagoon and 1 time at the Ritz
    I did a pretty good job lifting. These conferences provide a lot of yummy food and snacks. I I gainged weight and am working it off.

    After getting back I swam with Longhorn:
    Fri, Sat, Mon, & Tue (double yesterday)
    Lifted Saturday and Tuesday

    Whitney Coached,
    6:00 - 7:30 dove in around 6:10
    swam with Todd and Paul
    Beside Tyler, Jim, Gull, & Larry

    Warm up
    assigned 1200
    Did: around 600


    Main Set

    4 rounds (one each stroke) of
    200 swim
    rest 15 sec
    150 pull
    rest 15 - 20 sec
    100 kick
    rest 15 to 20 sec
    50 fast

    assigned 8 x 125 done 25 fr 100 IM fast on a different stroke on each repeat
    did the set but skipped a 50 in each repeat to rest up and go really fast on the fast

    did 10 x 25 in the last 10 min of practice
    25 easy on 1:00 25 fast SDK on :20

    Next Meets:
    considering one, 2 or a few SCM meets in Nov & Dec

    Sat Nov 9 - 10, 2013
    WMST 2013 November Classic
    Shenandoah, TX 77385


    Might do another one in late Nov / early Dec, haven't decided yet.
  2. Wed Sep 18th, 2013 SCY

    by , September 18th, 2013 at 12:17 PM (Ande's Swimming Blog)
    Wed Sep 18th, 2013 SCY

    Swam: Fri, Mon, & Tue
    Lifted: Sat, Sun & Tue

    left shoulder's feeling better

    Whitney Coached,
    6:00 - 7:30 dove in around 6:10
    swam with Jim & Nate
    Beside Mike, Tyler, Gull, & Larry

    Warm up
    assigned 15 min swim
    Did: around 400


    Main Set

    8 x 25 FL fast on :40

    8 x ?? on 1:20
    did 1 50 & 7 100's

    8 x 25 BK fast on :40

    6 x ?? on 1:15
    did 100's

    8 x 25 BR fast on :40

    6 x ?? on 1:10
    did 50's

    8 x 25 FR fast on :40

    100 easy

    assigned: 600 done 25 FR easy 25 stroke fast IM order by 150's
    did: 4 rounds of (25 FR easy, 25 stroke fast, 50 skip, 25 fr easy, 25 stroke fast)

    16 x 25 on 30
    odds: fast stroke
    evens: easy FR with 2 breaths


    Next Meets:
    considering one, 2 or a few SCM meets in Nov & Dec
    Not sure yet, Might do:

    Fri Oct 11 - Sun Oct 13
    Rowdy Gaines Classic

    Orlando, FL

    Sat Nov 9 - 10, 2013
    WMST 2013 November Classic
    Shenandoah, TX 77385


    Might do another one in late Nov / early Dec, haven't decided yet.
    Categories
    Swim Workouts
  3. Thu Sep 12th, 2013 SCY

    by , September 12th, 2013 at 11:11 AM (Ande's Swimming Blog)
    Thu Sep 12th, 2013 SCY

    Swam: Tue & Wed
    Lifted Mon & Wed

    Hurt my left shoulder a bit on Tuesday while swimming fly.
    Guess I swam and wasn't fully warmed up.
    It just hurts on the recovery phase of the stroke but not to lift weights

    Saw a cool documentary last night called "Muscle Shoals"
    http://muscleshoalsmovie.com

    Henry Coached,
    Whitney's at USMS convention with Jim, Ed, Tyler & Mary
    6:00 - 7:30 dove in around 6:15
    swam with Paul
    Beside Kellie, Marcio, Ned Gull, & Larry

    Warm up
    did a 50


    Main Set

    12 x 50 done
    5 x 50 fr on 40
    50 K fast
    rest 30 sec to 1:00

    assigned: 12 x 100 done 5 on 1:15 1 K fast rest 1:00
    did: 2 rounds of (5 x (25 fr easy, 25 BR fast)) 100 K fast 1:00 rest
    went 16's on 25 BR

    assigned: 12 x 200 done 5 on 2:25, 1 K fast rest 1:00
    did: 2 rounds of (5 x (2 x(25 fr easy, 25 BR fast))) 200 K fast, 1:00 rest
    went 2:33 on 200 K, skipped the last 200 K


    Next Meets:
    considering one, 2 or a few SCM meets in Nov & Dec
    Not sure yet, Might do:

    Fri Oct 11 - Sun Oct 13
    Rowdy Gaines Classic

    Orlando, FL

    Nov 9 - 10, 2013
    WMST 2013 November Classic
    Shenandoah, TX 77385
    Categories
    Swim Workouts
  4. Mon Sep 9th, 2013 SCY

    by , September 9th, 2013 at 09:49 AM (Ande's Swimming Blog)
    Mon Sep 9th, 2013 SCY

    Swam: Thu, Fri & Sat
    Lifted Fri & Sat

    Whitney Coached
    6:00 - 7:30 dove in around 6:10
    swam with Tyler & Jim
    Beside NATE, Mike V, Todd, Marcio, Gull, & Sloan

    Warm up
    went around 500


    [B]Main Set [/B
    Today is Nathan Breazeale's 50th BD our main set was 50 x 50 bk or S.O.C. best ave

    10 x 50 BR on 1:00 best ave
    1:00 rest

    10 x 50 on 55 best ave did 25 FL, 25 FR
    1:00 rest

    10 x 50 K on 50 best ave held 36's
    1:00 rest

    10 x 50 on 45 best ave did 4 - 6 strokes fly then the rest free
    1:00 rest

    10 x 50 on 1:00 best ave did 25 BR 25 FR
    1:00 rest

    200 DPS

    10 x 50 on 45 best ave did 3 0r 4 strokes fly then the rest free

    200 easy

    Next Meets:


    considering one 2 or a few SCM meets in Nov & Dec
    Not sure yet, Might do:

    Fri Oct 11 - Sun Oct 13
    Rowdy Gaines Classic

    Orlando, FL

    Nov 9 - 10, 2013
    WMST 2013 November Classic
    Shenandoah, TX 77385
    Categories
    Swim Workouts
  5. Wed Sep 4th, 2013 SCY

    by , September 4th, 2013 at 10:24 AM (Ande's Swimming Blog)
    Wed Sep 4th, 2013

    Whitney Coached
    SCY
    6:00 - 7:30 dove in around 6:10
    swam with Alan & Sally
    Beside Larry, Gull, Jim, Marcio & Tyler

    Lifted Mon

    Warm up
    swim till 6:18


    Main Set

    10 x 25 FL on 40 FAST
    went 13's & 14's
    dove lase went 11

    500

    8 x 50 BR on 1:20 FAST
    36's & 7's

    500

    6 x 75 BK FAST on 2:00
    50's
    dove last went 42

    500

    4 x 100 FR FAST on 2:30
    58's
    dove last went 55



    Next Meets:

    Not sure yet, talked to David Guthrie yesterday,
    considering one 2 or a few SCM meets in Nov & Dec
    Might do Rowdy Gaines Classic
    Fri Oct 11 - Sun Oct 13


    Nov 9 - 10, 2013 - Short Course Meters
    WMST 2013 November Classic
    Shenandoah, TX 77385

    Updated September 4th, 2013 at 01:36 PM by ande

    Categories
    Swim Workouts
  6. FAST Fri Aug 23rd 2013 LCM

    by , August 23rd, 2013 at 10:49 AM (Ande's Swimming Blog)
    FAST Fri Aug 23rd 2013 LCM

    Whitney Coached LCM
    6:00 - 7:30 dove in around 6:15
    swam with Ed
    Beside Larry, Gull, Taylor Alley, Tyler, & Dakota

    Lifted Thu

    Warm up
    assigned 1000 did 200


    Main Set

    3 x 100 desc on 2:00 (skipped #3)
    100 FR fast from a dive went 1:02
    100 easy

    3 x 200 desc on 4:00 (did 100 on #3)
    200 IM fast from a dive went 2:30
    200 easy

    assigned: 3 x 400 desc on 8:00
    did: 1) 8 x (15 fast 15 easy) 2) 4 x 25 fast 25 easy 3) 400 smooth went 5:18
    400 FR strong from a dive went 4:48
    400 easy
    (also threw in a few 15 & 25 sprints)


    Next Meets:

    Not sure yet, talked to David Guthrie yesterday,
    considering one 2 or a few SCM meets in Nov & Dec
    Might do Rowdy Gaines Classic
    Fri Oct 11 - Sun Oct 13
    Categories
    Swim Workouts
  7. Thu Aug 22nd 2013 LCM

    by , August 22nd, 2013 at 02:52 PM (Ande's Swimming Blog)
    Thu Aug 22nd 2013 LCM

    Whitney Coached LCM
    6:00 - 7:30 dove in around 6:05
    swam with Larry, Gull, & Taylor
    beside Chris Marcio, Alley, Tyler, & Dakota

    Swam Sat, Mon, Tue & Wed
    Lifted Sat, Mon, & Tue

    Warm up
    assigned 1000 did around 600


    Main Set

    8 x 100 on 1:30
    200 FL K, Dr, Dr, Sw (did 15 meter sprints)
    1:00 rest


    6 x 100 on 1:25
    200 bk K, Dr, Dr, Sw (did 15 meter sprints)
    1:00 rest

    4 x 100 on 1:20
    200 br K, Dr, Dr, Sw (did 15 meter sprints)
    1:00 rest

    200 FR easy speed 2:24
    100 easy

    assigned 800
    did 16 x (15 fast, 15 easy) (fr, bk, FL & SDK)

    Next Meets:
    Not sure yet, talked to David Guthrie yesterday,
    considering one 2 or a few SCM meets in Nov & Dec
    Might do Rowdy Gaines Classic
    Fri Oct 11 - Sun Oct 13


    because I'm doing more of a speed program this fall
    I opted to do the 100's in Topday's main set on
    1:30 / 1:25 / 1:20 / 1:15 rather than
    1:25 / 1:20 / 1:15 / 1:10
    Categories
    Swim Workouts
  8. FAST Fri Aug 16th 2013 SCY

    by , August 16th, 2013 at 12:32 PM (Ande's Swimming Blog)
    FAST Fri Aug 16th 2013 SCY

    Whitney Coached SCY
    6:00 - 7:30 dove in around 6:05
    swam with Julie Stupp ( new pro triathlete)
    beside Todd Chris Ned, Matt, David Alley, & Tyler

    Lifted yesterday
    Swam Wed & Thu but not Mon or Tue

    Warm up
    assigned 1600 did around 800


    Main Set
    4 rounds of
    25 FAST on :40
    50 fast on 1:20
    75 fast on 2:00
    100 fast on 2:00
    250 easy on 5:00
    1) FR
    2) choice
    3) K
    4) choice

    400 IM pretty strong
    went 4:46

    200 easy


    Next Meets:
    Not sure, one 2 or a few SCM meets in Nov & Dec
    Categories
    Swim Workouts
  9. Sun Aug 11 2013 Nats Day 4

    by , August 13th, 2013 at 12:29 PM (Ande's Swimming Blog)
    Sun Aug 11 2013 Nats Day 4

    Event 39 Men 50-54 50 LC Meter Backstroke
    ================================================== ==
    WORLD: W 28.60 8/5/2011 STEVE WOOD, USA
    NATL: N 28.60 8/5/2011 STEVE WOOD
    Name Age Club Seed Finals
    ================================================== ==
    1 Jennings, Bryan V 50 LVM 30.60 29.39
    2 Rasmussen, Anders M 50 TXLA 29.54 29.81
    3 Golden, Larry 53 ARKM 34.80 31.78
    4 Penn, Michael J 52 RIDG 33.77 32.17

    So So swim, I felt tired & just didn't crank it, fewer lane line issues.
    went 29.5 earlier this year and 29.0 last year.

    I finally got home at 2:00 am and was beat,

    Didn't swim Monday but did a quick lift
    Categories
    Swim Workouts
  10. Sat Aug 10 Nats Day 3

    by , August 13th, 2013 at 12:10 PM (Ande's Swimming Blog)
    Sat Aug 10 Nats Day 3

    Event 23 Men 50-54 400 LC Meter IM

    ================================================== ====
    WORLD: W 4:53.69 8/2/2010 MARCUS MATTIOLI, BRA
    NATL: N 5:04.32 7/26/2009 JAMIE FOWLER
    Name Age Club Seed Finals
    ================================================== ====

    1 Phelan, Darren D 50 STAN 4:58.98 4:57.93N
    30.00 1:04.48 (34.48)
    1:43.97 (39.49) 2:22.60 (38.63)
    3:05.74 (43.14) 3:49.38 (43.64)
    4:24.34 (34.96) 4:57.93 (33.59)

    2 Baker, Dennis G 52 OREG 4:57.22 5:02.51N
    31.14 1:05.57 (34.43)
    1:45.36 (39.79) 2:23.87 (38.51)
    3:09.25 (45.38) 3:54.80 (45.55)
    4:29.22 (34.42) 5:02.51 (33.29)

    3 Rasmussen, Anders M 50 TXLA 5:07.51 5:11.97
    30.74
    1:07.94 (37.20)
    1:49.08 (41.14)
    2:29.16 (40.08)
    3:12.61 (43.45)
    3:58.24 (45.63)
    4:36.54 (38.30)
    5:11.97 (35.43)

    ouch that hurt!!!
    I took it out a little faster than I did at pan ams and my rockwall meet
    decided to work my DKs on FL & BK
    and didn't have as much left for BR & FR
    I was just hurting and didn't push the last part as much
    I didn't turn on my kick and just wanted to get it over
    I swam in the heat before Phelan and Baker
    I am done with the 400 IM for a long while


    400 IM was the 1st event of the day and next was the relay which was nearly the last
    so I went back to my hotel to rest

    Event 31 Men 200-239 200 LC Meter Freestyle Relay
    ================================================== ====
    WORLD: W 1:38.24 8/8/2006 COLORADO -USA
    J GROSELLE, T HEDRICK, S WOOD, R ABRAHAMS
    NATL: N 1:38.24 8/8/2006 COLORADO MASTERS
    J GROSELLE, T HEDRICK, S WOOD, R ABRAHAMS
    Club Seed Finals
    ================================================== ====

    1 ARKM 'A' 1:44.50 1:43.01
    1) Martin, Doug M60 2) Gooding, Jack M60
    3) Golden, Larry M53 4) Strauss, Noel M M41
    25.86
    53.06 (27.20)
    1:19.20 (26.14)
    1:43.01 (23.81)

    2 TXLA 'A' 1:48.00 1:43.97
    1) Guthrie, David M M53 2) Rasmussen, Anders M M50
    3) Sauer, Jim M56 4) Huggins, Dale R M41
    26.68
    51.48 (24.80)
    1:18.41 (26.93)
    1:43.97 (25.56)

    I'm super thrilled with my 24.80 split, I was thinking 24 anything would be really good and expected a 25 low to mid
    Arkansas had a ringer. Noel Strauss still holds the 13-14 boys National Record in the 100 FR that he did back in 1987. He only went 25.1 in his 100 FR so, 23.8 is much better.

    Later that night we had a nice team gathering near Dana Point.
  11. FRI Aug 9th, 2013 Nats Day 2

    by , August 9th, 2013 at 09:00 PM (Ande's Swimming Blog)
    Fri Aug 9th 2013 Nats Day 2

    Today I had the 50 Fly
    I was 27.34 at Pan Ams

    I was in heat 14 lane 4
    John Beattie in lane 5 on my right
    Paul Smith in lane 3 on my left

    Had a good start
    Felt strong
    Took my first breath past half way
    Then took another right under the flags

    Event 17 Men 50-54 50 LC Meter Butterfly
    ================================================== ==========
    WORLD: W 25.88 8/16/2008 PAUL CARTER, USA
    NATL: N 25.88 8/16/2008 PAUL CARTER
    Name Age Club Seed Finals
    ================================================== ==========
    1 Rasmussen, Anders M 50 TXLA 27.34 27.04

    2 Smith, Paul L 54 MMAC 28.50 27.33

    3 Beattie, John R 52 BLU 27.62 27.80
    4 Golden, Larry 53 ARKM 28.80 28.20
    5 Kelca, Brian E 53 LAPS 28.90 28.84
    6 Keating, Kevin 50 SRM 28.80 29.44

    I'll take it, I'm pleased with it
    Got the 4IM tomorrow & a 50 Fr on the relay
    Then 50 bk on Sunday
  12. Thu Aug 8, 2014 Nats Day 1

    by , August 9th, 2013 at 12:39 AM (Ande's Swimming Blog)
    Thu Aug 8, 2014 Nats Day 1


    Event 5 Men 50-54 200 IM LC Meter

    1 Phelan, Darren D 50 STAN 2:21.87 2:19.45
    29.60
    1:05.80 (36.20)
    1:47.28 (41.48)
    2:19.45 (32.17)

    2 Baker, Dennis G 52 OREG 2:19.67 2:21.77
    30.01
    1:06.93 (36.92)
    1:49.73 (42.80)
    2:21.77 (32.04)

    3 Rasmussen, Anders M 50 TXLA 2:22.45 2:22.41
    30.45
    1:08.83 (38.38)
    1:50.84 (42.01)
    2:22.41 (31.57)
    At pan Ams
    I split 40.4 on BR & 32.?? FR
    This time i was too conservative on
    Bk & BR,
    Didn't have a good bk to BR turn
    Nice FR split


    100 bk

    Event 7 Men 50-54 100 LC Meter Backstroke

    1 Jennings, Bryan V 50 LVM 1:04.65 1:03.92
    31.04
    1:03.92 (32.88)

    2 Rasmussen, Anders M 50 TXLA 1:05.49
    1:04.58
    31.29
    1:04.58 (33.29)
    Ok splits
    I kept hitting the lane line
    Near the turn
    then around half way back
    Hard to swim outdoors
    The 2nd length seemed way longer &
    I started looking for the wall way too soon


    Event 11 Men 200-239 200 LC Meter Medley Relay
    WORLD: W 1:50.83 8/8/2006 COLORADO -USA
    S WOOD,
    J GROSELLE,
    T HEDRICK,
    R ABRAHAMS

    1 TXLA 'A' 1:55.00 1:53.37
    1) Rasmussen, Anders M M50
    2) Guthrie, David M M53
    3) Sauer, Jim M56
    4) Huggins, Dale R M41
    29.83
    59.67 (29.84)
    1:27.66 (27.99)
    1:53.37 (25.71)

    I'm happy that our relay won,
    I had a good start, SDK & breakout

    My split was OK, despite the fact that
    I hit the lane line with my right hand
    Several times, maybe 4, 5, or 6 in the 50
    A couple times my hand didn't even go in the water to take a pull (I didn't yank on it but boy was I tempted), then I Had a long-glide-kick-in touch which made it hard for David to judge, plus the touch pads aren't as wide as the lanes & think I touched between the pad & the wall, so the clock might not have stopped till my back hit it. This all stems from the issue of
    training indoors,
    racing this meet outdoors, & being very near sighted

    To swim straight & away from the rope, I need to sight my outdoor races differently. Think i need to Hold my head higher & fixate on a point behind my lane. Clear blue sky ain't got no lines

    I was 29.5 at pan Ams in June then did a sprint strength program from around July 10th to now & got much stronger, so I hoped & expected to better that 29.5 :05.50 1:59.43
  13. Thu Aug 8 2013 Nats Day 1

    by , August 8th, 2013 at 09:13 AM (Ande's Swimming Blog)
  14. Wed Aug 7th 2013 SCY Leave for NATS Today

    by , August 7th, 2013 at 09:36 AM (Ande's Swimming Blog)
    Wed Aug 7th 2013 SCY
    Nats are 1 day away, I leave This afternoon


    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013

    Thu
    #5 - 200 Individual Medley 2:22.45
    50-54
    1 Baker, Dennis G 52 OREG 2:19.67
    2 Phelan, Darren D 50 STAN 2:21.87
    3 Rasmussen, Anders M 50 TXLA 2:22.45
    4 Guthrie, David M 53 TXLA 2:25.11
    5 Jennings, Bryan V 50 LVM 2:27.65
    6 Levy, Grant A 51 SCAQ 2:31.20
    7 Scott, Greg C 54 CMS 2:32.42
    8 Evans, David L 52 ARIZ 2:32.50
    9 Jaegers, Al 51 ARIZ 2:33.27
    10 Kelca, Brian E 53 LAPS 2:35.16

    #7 - 100 Backstroke 1:05.49
    Heat 10 of 17 Timed Finals
    1 Harper, Buzz L 54 LAPS 1:15.00
    2 Deloney, Wayne 53 MVN 1:13.60
    3 Jaegers, Al 51 ARIZ 1:11.20
    4 Jennings, Bryan V 50 LVM 1:04.65
    5 Rasmussen, Anders M 50 TXLA 1:05.49
    6 Evans, David L 52 ARIZ 1:11.70
    7 Mc Ginley, Patrick B 50 ROSE 1:13.62
    8 Perkins, Robert M 51 SWYM 1:15.00

    Fri
    #17 - 50 Butterfly 27.34
    Heat 14 of 31 Timed Finals
    1 Thompson, Garrett J 51 LVM 29.04
    2 Golden, Larry 53 ARKM 28.80
    3 Smith, Paul L 54 MMAC 28.50
    4 Rasmussen, Anders M 50 TXLA 27.34
    5 Beattie, John R 52 BLU 27.62
    6 Keating, Kevin 50 SRM 28.80
    7 Kelca, Brian E 53 LAPS 28.90
    8 Wasko, Frank A 53 NOVA 29.29

    Sat
    #23 - 400 Individual Medley 5:07.51
    50-54
    1 Baker, Dennis G 52 OREG 4:57.22
    2 Phelan, Darren D 50 STAN 4:58.98
    3 Rasmussen, Anders M 50 TXLA 5:07.51
    4 Melanson, Edward L 51 CMS 5:28.09
    5 Levy, Grant A 51 SCAQ 5:52.30
    6 Matysek, Jim 54 SYSM 5:55.48
    7 Harper, Buzz L 54 LAPS 6:00.00
    8 Smelt, Chris 50 NOVA 6:00.00

    Sun
    #39 - 50 Backstroke 29.54
    Heat 11 of 20 Timed Finals
    1 Penn, Michael J 52 RIDG 33.77
    2 Stanley, Bradford 53 SCA 33.00
    3 Jaegers, Al 51 ARIZ 31.38
    4 Rasmussen, Anders M 50 TXLA 29.54
    5 Jennings, Bryan V 50 LVM 30.60
    6 Wasko, Frank A 53 NOVA 31.85
    7 Mc Ginley, Patrick B 50 ROSE 33.31
    8 Deloney, Wayne 53 MVN 33.77


    Chris Coached SCY
    6:00 - 7:30 dove in around 6:35
    swam with Mike Varozza
    beside David Walters, Chris, Scott Spann & Taylor
    Gull got out just before I got in and I saw Tyler in the shower.

    Lifted yesterday
    (3 or 4 weeks ago I began a new weight program. I wanted to see how strong I could get in 3 weeks before Nationals. When I started, I struggled to bench 3 reps with 195, recently I did 3 reps with 215 & 2 with 225.

    Swam Th, Fri, Sat, & Mon

    today I just splashed around
    I probably warmed up a 300 then did a few 15 meter sprints with easy after & rest on the wall then got out
    Categories
    Swim Workouts
  15. Wed Jul 31st, 2013 SCY

    by , July 31st, 2013 at 10:53 AM (Ande's Swimming Blog)
    Wed Jul 29 2013 SCY
    Nats are 8 days away, I leave next Wed


    Swam yesterday and lifted


    Chris Coached SCY
    6:00 - 7:30 dove in around 6:20
    swam with Jim & Tyler
    beside Bess, Tyler Todd Chris, Gull, & Taylor

    Lifted yesterday
    Swam Tuesday

    Warm up
    swam 10 or 15 min easy, fr, bk & a little BR

    Main Set

    8 x 50 on 1:00

    (jim did a broken 200 IM)
    I got out and played 6 square with the kids then got back in in the last 4 minutes

    4 x 25 (15 fast 10 easy )


    Next Meets:

    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013
    RACES:
    Thu #5 - 200 Individual Medley 2:22.45 & #7 - 100 Backstroke 1:05.49
    Fri #17 - 50 Butterfly 27.34
    Sat #23 - 400 Individual Medley 5:07.51
    Sun #39 - 50 Backstroke 29.54
  16. Mon Jul 29 2013 SCY

    by , July 29th, 2013 at 11:32 AM (Ande's Swimming Blog)
    Mon Jul 29 2013 SCY
    Nats are 9 days away



    Whitney Coached LCM
    6:00 - 7:30 dove in around 6:15
    swam with beside Korey, Jeff & Sharon
    beside Tyler Todd Chris Eric, Taylor & Larry

    Lifted yesterday
    Swam Saturday but not Sunday

    Warm up
    skipped it

    Main Set

    assigned: 20 x 100
    4 on 1:15 1 fast then 1:00 rest
    did 75's on the 100's & 15 meter sprints on the fast 100's

    assigned 2 rounds of
    4 x 200 on 2:30
    100 K fast
    did swam 75 skipped a 50 swam a 75


    Next Meets:

    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013
    RACES:
    Thu #5 - 200 Individual Medley 2:22.45 & #7 - 100 Backstroke 1:05.49
    Fri #17 - 50 Butterfly 27.34
    Sat #23 - 400 Individual Medley 5:07.51
    Sun #39 - 50 Backstroke 29.54
    Categories
    Uncategorized
  17. Fast FRI July 26th, 2013 LCM

    by , July 26th, 2013 at 11:58 AM (Ande's Swimming Blog)
    Fast FRI July 26th, 2013 LCM
    Nats are 13 days away



    Whitney Coached LCM
    5:30 - 7:00 dove in around 5:40
    swam with beside Gull, Jim, Chris, & Ned,

    Swam & Lifted yesterday (did 3 reps with 210 on bench press)


    Warm up
    went around 500

    Main Set

    assigned: 5 x 100 FAST from a dive on 4:00
    did
    1) 25 fast 25 easy 50 easy
    2) 30 fast 20 easy 50 easy
    3) 35 fast 15 easy 50 easy
    4) 25 fast 25 easy 50 easy
    5) 50 fast went 26

    assigned: 10 min easy swim
    did: 100

    assigned: 5 x 100 FAST on 3:00
    did 5 x (15 meters fast 15 meters easy) on 3:00


    Next Meets:

    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013
    RACES:
    Thu #5 - 200 Individual Medley 2:22.45 & #7 - 100 Backstroke 1:05.49
    Fri #17 - 50 Butterfly 27.34
    Sat #23 - 400 Individual Medley 5:07.51
    Sun #39 - 50 Backstroke 29.54
    Categories
    Uncategorized
  18. Wed July 24th, 2013 LCM Nats are 15 days away

    by , July 24th, 2013 at 02:41 PM (Ande's Swimming Blog)
    Wed July 24th, 2013
    Nats are 15 days away



    Whitney Coached LCM
    6:00 - 7:30 dove in around 6:10
    swam with Jim, Larry & Gull
    Beside Chris, Ned, & Todd

    Lifted yesterday
    Swam: Mon & Tue but not Sat or Sun
    Lifted: Sun, Mon, & Tue

    Warm up
    assigned 900 went 5 or 600

    Main Set

    4 x 100 IM on 1:50 desc
    went 1:11

    assigned 600
    did maybe 10 x 30 (15 M fast 15 easy back)

    assigned: 4 x 200 IM on 3:40 desc
    did: 1 & 2 (drilled fly) skipped #3
    #4 dove cruised easy speed went 2:27

    assigned: 600
    did 6 x 30 (15 m fast 15 easy)

    assigned: 100, 200, 300, 400
    did 10 x 15 fast 15 easy

    assigned: 4 x 50 breathe 4, 3, 2, 1 per 50 or (3, 2, 1, 0)
    did 50 with 3 breaths, 50 with 0 breaths

    100 easy

    Next Meets:

    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013
    RACES:
    Thu #5 - 200 Individual Medley 2:22.45 & #7 - 100 Backstroke 1:05.49
    Fri #17 - 50 Butterfly 27.34
    Sat #23 - 400 Individual Medley 5:07.51
    Sun #39 - 50 Backstroke 29.54
    Categories
    Swim Workouts
  19. FAST FRIDAY JULY 19th 2013 LCM

    by , July 19th, 2013 at 11:11 AM (Ande's Swimming Blog)
    Fri July 19th 2013 LCM


    Whitney Coached LCM
    6:00 - 7:30 dove in around 6:06
    swam with Chris & Bess, Beside Jim, Gull, Ned, Marcio

    Lifted yesterday


    Warm up
    went around 5 or 600

    Main Set
    assigned 10 x ?? on 6:00 (choose your distance, 100, 200 or 400)
    if you have time swim down before your next one
    DID: I did fast 50 FR from a dive
    went 28, 27's, & 26's
    swam down 50 to 150 after each

    Next Meets:


    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013
    Categories
    Swim Workouts
  20. Thu July 18th 2013 LCM

    by , July 18th, 2013 at 02:26 PM (Ande's Swimming Blog)
    Thu July 18th 2013 LCM


    Whitney Coached LCM
    6:00 - 7:30 dove in around 6:06
    Swam with Gull, Tyler, Eric, & Taylor


    Warm up
    went 200

    Main Set
    assigned 30 x 100
    1 - 4 fr desc on 2:00, 5 no free on 2:00, 6 easy on 3:00
    did: 50's & 25's instead of 100's


    Next Meets:

    Entered Nationals, have not gotten air tix or hotel yet
    Nat's might conflect with my dau's dorm move in Lubbock


    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013

    Updated July 18th, 2013 at 02:35 PM by ande

    Categories
    Uncategorized
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