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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. FRI Aug 9th, 2013 Nats Day 2

    by , August 9th, 2013 at 10:00 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
  2. Thu Aug 8, 2014 Nats Day 1

    by , August 9th, 2013 at 01:39 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
  3. Thu Aug 8 2013 Nats Day 1

    by , August 8th, 2013 at 10:13 AM (Ande's Swimming Blog)
  4. Wed Aug 7th 2013 SCY Leave for NATS Today

    by , August 7th, 2013 at 10:36 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
  5. Wed Jul 31st, 2013 SCY

    by , July 31st, 2013 at 11:53 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
  6. Mon Jul 29 2013 SCY

    by , July 29th, 2013 at 12:32 PM (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
  7. Fast FRI July 26th, 2013 LCM

    by , July 26th, 2013 at 12:58 PM (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
  8. Wed July 24th, 2013 LCM Nats are 15 days away

    by , July 24th, 2013 at 03:41 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
  9. FAST FRIDAY JULY 19th 2013 LCM

    by , July 19th, 2013 at 12:11 PM (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
  10. Thu July 18th 2013 LCM

    by , July 18th, 2013 at 03:26 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 03:35 PM by ande

    Categories
    Uncategorized
  11. Wed July 17th, 2013

    by , July 17th, 2013 at 04:07 PM (Ande's Swimming Blog)
    Wed July 17th, 2013
    Lifted Mon & Tue
    Swam Tue

    right now I'm cutting back primarily working on speed
    modifying sets
    moved to a slower lane

    did around 500 warm up

    assigned: 4 rounds of 4 x 100 on 1:30 4 x 50 desc on 1:00
    skipped much to rest up and do a few fast swims

    assigned 800 k
    did 50's 15m SDK fast, 35 swim easy, 15 m swim fast, 35 easy
    Categories
    Swim Workouts
  12. Mon July 15th 2013 LCM

    by , July 15th, 2013 at 01:10 PM (Ande's Swimming Blog)
    Mon July 15th 2013 LCM

    I updated my splits from Rockwall
    swam mon tue, wed, & Sat
    missed Thu & Fri (had to make an emergency trip to Lubbock)
    Lifted Several times last week,
    I've begun a new weight program to get as strong as possible for Nationals

    Whitey Coached LCM
    6:00 - 7:30 dove in around 6:06
    Swam with Todd & Dakota


    Warm up
    went 600

    Main Set
    Drop Down Set 50's
    Start at 1:00 drop 1 sec each round
    dropped out at 38

    assigned 600 with fins
    did 6 x 10 SDKs (15 meter easy speed sprints)

    assigned 10 x 100 odds on 1:20 evens on 1:30
    did 10 x 15 meter sprint (15 meters easy )

    Next Meets:


    did not enter zones
    Fri Jul 19 - Sun 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037

    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
    Categories
    Swim Workouts
  13. MEET: Saturday, July 9th, 2013

    by , July 9th, 2013 at 05:16 PM (Ande's Swimming Blog)
    MEET: Saturday, July 9th, 2013

    going into this meet I entered the 2br, 50fl, 50fr, 50br & 400IM
    David Guthrie convinced me it wasn't a good idea to race the 2br before the 4IM so I dropped it. Then I thought about swimming the 1bk and going for a 50 time, but the blocks didn't offer much space between the hand grips & the wall so I scratched that idea.

    Had a nice talk with Neil Walker who is the aquatic director and coach.
    He told me about a better backstroke turn, I practiced it a bit in warm up then did it in the meet. It feels faster.

    wore a FS3

    50 FL
    went 27.6
    cruised it but wasn't happy with it
    so I went in the lockerroom and shaved my head
    also skipped my other events to rest up for the 4 IM

    400 IM
    went 5:07.18
    felt my goggle strap slip down on my dive
    cruised the Fly 31.9, 37.9
    cruised the back a bit too much 1:21??
    worked the BR split 42, 43
    2 beat kicked the 1st 50 free, split 36 low
    not sure what my last 50 was
    It didn't hurt as bad as my 4 IM at pan ams
    31.99
    37.67 1:09.66
    41.27 1:50.93
    41.30 2:32.23
    42.58 3:14.81
    43.48 3:58.29
    36.18 4:34.47
    32.71 5:07.18

    Updated July 15th, 2013 at 01:02 PM by ande

    Categories
    Masters Swim Meets / Events
  14. Not So FAST Fri July 5th 2013 LCM

    by , July 5th, 2013 at 11:33 AM (Ande's Swimming Blog)
    Not So FAST Fri July 5th 2013 LCM

    Got a meet tomorrow Sat July 6th in Rockwall TX
    http://www.usms.org/comp/event.php?MeetID=20130706RAML
    kind of rested & will shave

    Swam Wed & Thu
    Lifted Tue & Thu

    Whintey Coached LCM
    6:00 - 7:30 dove in around 6:06
    Swam with Todd, Christy & Bess
    beside Larry & Gull Sloan

    Warm up
    swim fr until 6:20

    Main Set
    assigned: 200 fr fast 200 free easy on 8:00
    did: 100 easy speed went 1:09, 200 easy

    100 FR fast went 62
    100 easy on 4:00

    50 FR fast dove went 30
    50 easy

    4 or 500 easy on 8:00

    2nd round no free
    200 ??
    100: 50 BR
    50 50 fl easy speed 30

    3rd round
    200?? 50 fr easy
    100: 25 fr
    50: 50 fly

    then swam easy
    so I didn't kill it today just cruised

    Next Meets:


    Sat July 6th in
    Rockwall TX
    http://www.usms.org/comp/event.php?MeetID=20130706RAML

    leaning towards dropping this from my summer schedule
    Fri Jul 19 - Sun 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037

    seriously considering Nationals
    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013
    Categories
    Swim Workouts
  15. Tue July 2nd 2013 LCM

    by , July 2nd, 2013 at 04:31 PM (Ande's Swimming Blog)
    Tue July 2nd 2013 LCM

    signed up for the Rockwall meet and signed up for Nationals,
    now I need to make my travel arrangements
    I'm kind of resting for Rockwall

    did not swim Sat or Sun
    Swam Mon
    Lifted Sun

    Whintey Coached LCM
    6:00 - 7:30 arrived around 6:30
    Swam with Larry & Gull
    beside Chris, Eric, Todd, Ned, & Tyler

    Warm up
    missed it

    Main Set
    assigned: 20 x 50 on 1:00 odds 200 pace evens easy K
    did: 6x50

    assigned: 7 x 100 odds on 1:20 evens on 1:30
    did: odds 100's evens 50s

    assigned 400 IM 25 fast 25 easy
    did 25 strong 25 easy (skip a 50)

    assigned: 7 x 100 odds on 1:20 evens on 1:30
    did: odds 100's evens 50s

    assigned 8 x 50
    did bk & some spin drill

    Next Meets:

    just found out about a meet on
    Sat July 6th in
    Rockwall TX
    http://www.usms.org/comp/event.php?MeetID=20130706RAML

    leaning towards dropping this from my summer schedule
    Fri Jul 19 - Sun 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037

    seriously considering Nationals
    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013
    Categories
    Swim Workouts
  16. FAST FRIDAY June 28th 2013 LCM

    by , June 28th, 2013 at 11:51 AM (Ande's Swimming Blog)
    FAST FRIDAY June 28th 2013 LCM

    I've been fighting a cold for the last few days
    I swam Tue, Wed, & Thu but modified the workouts, I felt pretty wiped out Wed & Thu afternoons and mostly slept after I got home

    Whintey Coached LCM
    6:00 - 7:30
    Swam with Jim Christie, & ??
    beside Chris, Eric, Todd, Ned, Alley, . . .

    Warm up
    20 x 50 on 1:00

    Main Set
    3 rounds of
    4 x 100 on 2:00 desc
    1:00 extra rest
    100 fast from a dive (in 2 heasts)
    400 on 10:00

    R1 went 1:02 on my fast fr

    R2 went 1:00

    R3 did 50's instead of 100's went 32, 31, 30, & 29 from a push
    went 25 50 from a dive

    did 400 easy after each round


    Next Meets:

    just found out about a meet on
    Sat July 6th in
    Rockwall TX
    http://www.usms.org/comp/event.php?MeetID=20130706RAML

    leaning towards dropping this from my summer schedule
    Fri Jul 19 - Sun 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037

    seriously considering Nationals
    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013
    Categories
    Swim Workouts
  17. Mon Jun 24th, 2013 LCM

    by , June 25th, 2013 at 01:44 PM (Ande's Swimming Blog)
    Mon Jun 24th, 2013 LCM

    Swam Sat SCY but not Sun
    Lifted Sun

    Whintey Coached LCM
    6:00 - 7:30 arrived around 30 min late
    Swam with Chris, Eric, Jim & Tyler



    Warm up
    missed it

    Main Set
    4 x 800 followed by 4 x 50 on 1:00
    1) 200 strong 600 mod dove in mid way and did 400
    2) 400 strong 400 mod went 5:03
    3) 600 strong 200 mod don't remember
    4) 800 strong get time went under 10:00


    Next Meets:

    Fri Jul 19 - Sun 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037

    I'm also considering Nationals
    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013
    Categories
    Uncategorized
  18. FAST FRIDAY Jun 21st, 2013 LCM

    by , June 21st, 2013 at 11:59 AM (Ande's Swimming Blog)
    FAST FRIDAY Jun 21st, 2013 LCM

    Plan to lift today

    Whintey Coached
    6:00 - 7:30
    Swam with Chris, Todd, Jim, Ned, Chris, Dale, & Eric


    Warm up
    10 min swim
    4 x 50 on 1:00
    8 min swim
    4 x 50 on 1:00

    Main Set
    2 rounds of
    200 FAST / 200 easy 9:00
    100 FAST / 100 easy 5:00
    50 FAST / 50 easy
    400 easy
    R1 2 fr 2:16, 1 fr 1:02, 50 bk 31
    R2 2 FL/BK 2:32, 1 IM 1:08, 50 BK 30
    did the 400 easys as 8 x50 on 50
    then at the end of practice I did a few BK spin drill bursts
    BK spin drill is where you sit up and move your arms as fast as you can, you spin them, the goal is MAXIMUM hand speed not efficiency

    Next Meets:

    Fri Jul 19 - Sun 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037

    I'm also considering Nationals
    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013
    Categories
    Uncategorized
  19. Thu Jun 20th, 2013, LCM

    by , June 20th, 2013 at 04:46 PM (Ande's Swimming Blog)
    Thu Jun 20th, 2013, LCM

    Swam & Lifted Wed

    Whintey Coached
    6:00 - 7:30
    Swam with Larry & Gull Beside Chris, Paul & Ned


    Warm up scy
    went 500

    Main Set
    4 x 400 on 6:00
    100 easy
    4 x 300 on 4:30
    100 easy
    4 x 200 on 3:00
    100 easy
    4 x 100 on 1:30
    50 easy

    Next Meets:

    Fri Jul 19 - Sun 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037

    I'm also considering Nationals
    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013
    Categories
    Uncategorized
  20. Tue Jun 18th, 2013, SCY

    by , June 18th, 2013 at 05:23 PM (Ande's Swimming Blog)
    Tue Jun 18th, 2013, SCY

    Swam Fri, Sat & Mon
    yesterday's main set LCM
    4 x 300 on 4:00
    3 x 300 on 3:55
    2 x 300 on 3:50
    300 on 3:45 went 3:37

    Lifted Thu & Sat

    Bess Coached
    noon to 1:15
    Swam Beside Chris & Dale


    Warm up scy
    went around 500

    Main Set
    assigned 8 x 50 FL odds drill evens fast
    just did 3 odds fast and skipped the rest

    100 IM fast went 1:01

    assigned 8 x 50 BK odds drill evens fast
    just did 3 odds fast and skipped the rest


    200 IM fast
    went 2:12 bad bk to BR turn

    then had to leave

    Next Meets:

    Jul 19 - 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037
    Categories
    Swim Workouts
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