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Swim Workouts

  1. Tue Apr 16th, 2013, SCY I AM SO SORE

    by , April 16th, 2013 at 10:28 AM (Ande's Swimming Blog)
    Tue Apr 16th, 2013, SCY

    I am so sore, my brother came to Austin with his wife. She came to walk the Austin 1020 Race. http://www.austin1020.com So on a whim, with out training at all, we entered the race on Saturday & showed up Sunday and did it.
    I walked 9 miles then ran the last mile, here's my data.

    Gun Time 02:24:26
    Chip Time 02:19:53
    Division 10 Mile Open M 45-49
    Class Position 196
    Overall Place 4295
    Gen Place 1529
    Tot Div 4810
    Tot Gend 1633
    Tot AG 207
    1st 6M Rank 4473
    1st 6M 1:27:04
    1st 6M Pace 14:31/M
    4M Rank 3709
    4M 52:48
    4M Pace 13:12/M

    It was fun, we might do more but I am very sore and can barely walk. If I do another think I'll plan ahead and train a bit for it.

    Swam FRI, SAT & MON (arrived late & left early just did part of the practice)
    Lifted FRI


    Next Meets:

    Jun 5 - 12, 2013 LCM
    2013 Pan-American Masters Championships
    Sarasota, FL
    DAYS TILL

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


    Whitney Coached
    6:30 dove in around 6:50
    SCY UT Swim Center main pool
    Swam with: Todd, Jim, & Kellie,
    Beside Larry, Brad, Sharon and Jason


    Warm up
    missed it

    Main Set

    4 rounds:
    8 x 25 stroke on a tough interval
    50 easy
    4 x 200 FR on 2:30
    50 easy


    Next Meets:

    Jun 5 - 12, 2013 LCM
    2013 Pan-American Masters Championships
    Sarasota, FL
    (my wife actually suggested it)

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

    Updated April 16th, 2013 at 03:15 PM by ande

    Categories
    Swim Workouts
  2. Thu Apr 11th, 2013 LCM

    by , April 11th, 2013 at 10:31 AM (Ande's Swimming Blog)
    Thu Apr 11th, 2013

    Skipped Monday
    Swam Tue & Wed
    Lifted Tue


    Next Meets:

    Jun 5 - 12, 2013 LCM
    2013 Pan-American Masters Championships
    Sarasota, FL
    (my wife actually suggested it)

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


    Whitney Coached
    6:30 dove in around 6:32
    LCM UT Swim Center main pool
    Swam with: Todd, Tyler, Jim, Korey, Pat, Kellie, Paul, David & several others


    Warm up
    800

    Main Set

    12 rounds of 3 x 100 (1 & 2 on 1:30, #3 on 1:25)
    swim steady & make it,
    after each round of 3, shift lane leadership, leader goes to the end &
    who ever was 2nd now leads

    12 x 50 on 50
    #1 & #3 kick, #2 bk, #4 fr with 3 breaths


    Next Meets:

    Jun 5 - 12, 2013 LCM
    2013 Pan-American Masters Championships
    Sarasota, FL
    (my wife actually suggested it)

    Jul 19 - 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037
    Categories
    Swim Workouts
  3. Wed Apr 3rd, 2013 Zones are 2 DAYS AWAY

    by , April 3rd, 2013 at 11:00 AM (Ande's Swimming Blog)
    Wed Apr 3rd, 2013 Zones are 2 DAYS AWAY

    The 2013 Masters South Central Zone SCY Swimming Championships are this weekend Fri Apr 5 - Sun 7, 2013
    Psych Sheet
    Tentative Timeline
    Meet Information

    Entered:


    FRI


    Event 2 Men 400 Yard IM
    1 Davis, Ross C 46 WMST-25 4:30.30
    2 Rasmussen, Anders M 49 TXLA-43 4:34.56
    3 Armstrong, Jonathan W 37 WMST-25 4:36.37
    4 Wiggans, Keith 34 TXLA-43 4:38.94
    5 Sauer, Jim 55 TXLA-43 4:39.00


    Event 4 Men 1650 Yard Freestyle
    1 Patten, Bobby 50 DAMM-26 17:45.22
    2 Alley, David W 38 TXLA-43 18:00.00
    3 Armstrong, Lance E 41 WHAC-43 18:00.00
    4 Rasmussen, Anders M 49 TXLA-43 18:01.37 (should I swim it or scratch?)
    5 Wood, Steve 52 RIDG-26 18:45.67
    6 Wood, Larry W 59 TXLA-43 19:00.00
    7 Worrel, Dick 59 TXLA-43 19:00.00
    8 Cleveland, James A 40 UNAT-0 19:15.00


    SAT


    Event 11 Men 100 Yard IM
    1 Zolno, David J 24 TXLA-43 54.00
    2 Vogel, Jake N 25 WHAC-43 54.50
    3 Davis, Ross C 46 WMST-25 56.00
    4 Rasmussen, Anders M 49 TXLA-43 56.53
    5 Heber, Scott 46 DAMM-26 56.75
    6 Dill, Scott 40 TXLA-43 57.00
    7 Armstrong, Jonathan W 37 WMST-25 57.37
    8 Wood, Steve 52 RIDG-26 57.89
    9 Guthrie, David M 52 TXLA-43 58.00
    10 McKee, Chris 33 TXLA-43 58.20
    11 Quintero, Chris L 19 TXLA-43 58.88
    12 Baxter, Kyle E 26 PCAT-26 58.89
    13 Varozza, Mike J 45 TXLA-43 58.93
    14 Talma, Mark R 26 STFF-25 59.00
    15 Hoffman, Keith T 54 UNAT-0 59.10
    16 Schroeder, Brian 25 UNAT-0 59.20


    Event 15 Men 50 Yard Breaststroke
    1 Zolno, David J 24 TXLA-43 27.00
    2 Guthrie, David M 52 TXLA-43 28.00
    3 Wiggans, Keith 34 TXLA-43 28.10
    4 Heber, Scott 46 DAMM-26 28.75
    5 Huggins, Dale R 40 TXLA-43 28.84
    6 Marx, Jeff 48 NITR-43 29.00
    7 Hoffman, Keith T 54 UNAT-0 29.20
    8 Putterman, Dean E 50 COOG-25 29.30
    9 Armstrong, Jonathan W 37 WMST-25 29.37
    10 Baxter, Kyle E 26 PCAT-26 29.61
    11 Rasmussen, Anders M 49 TXLA-43 29.62
    12 Killeen, Robert J 50 TXLA-43 29.80
    13 Neville, Richard 56 FAST-26 29.90
    14 Dill, Scott 40 TXLA-43 30.00


    Event 19 Men 50 Yard Backstroke
    1 Rasmussen, Anders M 49 TXLA-43 25.62

    2 Wood, Steve 52 RIDG-26 25.67
    3 Bailey, Bradley H 43 TXLA-43 26.00
    4 Davis, Ross C 46 WMST-25 26.99
    5 Ziegler, Trevor 24 UNAT-0 27.15
    6 Schroeder, Brian 25 UNAT-0 27.40
    7 Hoffman, Keith T 54 UNAT-0 28.40
    8 Kone, Bruce C 55 RICE-25 28.50
    9 Perry, Guy 42 TXLA-43 28.50


    Event 21 Men 200 Yard Breaststroke
    1 Guthrie, David M 52 TXLA-43 2:13.00
    2 Bass, Bill 44 WMST-25 2:19.38
    3 Marx, Jeff 48 NITR-43 2:20.00
    4 Dill, Scott 40 TXLA-43 2:20.00
    5 Rasmussen, Anders M 49 TXLA-43 2:22.00
    6 Armstrong, Jonathan W 37 WMST-25 2:22.37
    7 Hoffman, Keith T 54 UNAT-0 2:25.50
    8 Baxter, Kyle E 26 PCAT-26 2:26.25


    SUN


    Event 31 Men 100 Yard Breaststroke
    1 Zolno, David J 24 TXLA-43 57.00
    2 Guthrie, David M 52 TXLA-43 59.50
    3 Vogel, Jake N 25 WHAC-43 59.99
    4 Wiggans, Keith 34 TXLA-43 1:01.40
    5 Hoffman, Keith T 54 UNAT-0 1:02.60
    6 Marx, Jeff 48 NITR-43 1:03.00
    7 Talma, Mark R 26 STFF-25 1:03.00
    8 Bass, Bill 44 WMST-25 1:03.31
    9 Ziegler, Trevor 24 UNAT-0 1:03.32
    10 Heber, Scott 46 DAMM-26 1:03.50
    11 Baxter, Kyle E 26 PCAT-26 1:03.52
    12 Armstrong, Jonathan W 37 WMST-25 1:04.37
    13 Huggins, Dale R 40 TXLA-43 1:04.44
    14 Putterman, Dean E 50 COOG-25 1:04.50
    15 Davis, Ross C 46 WMST-25 1:04.93
    16 Dill, Scott 40 TXLA-43 1:05.00
    17 Rasmussen, Anders M 49 TXLA-43 1:05.99


    Event 35 Men 50 Yard Butterfly
    1 Vogel, Jake N 25 WHAC-43 23.50
    2 Bailey, Bradley H 43 TXLA-43 24.00
    3 Kainz, Ceazar J 21 CBA-43 24.10
    4 Nelms, Brandon L 28 PCAT-26 24.10
    5 Rasmussen, Anders M 49 TXLA-43 24.34
    6 McKee, Chris 33 TXLA-43 24.70
    7 Heber, Scott 46 DAMM-26 24.75
    8 Killeen, Robert J 50 TXLA-43 24.80
    9 Varozza, Mike J 45 TXLA-43 25.00
    10 Glass, Mark W 38 WMST-25 25.33
    11 Armstrong, Jonathan W 37 WMST-25 25.37
    12 Wood, Steve 52 RIDG-26 25.67
    13 Schroeder, Brian 25 UNAT-0 25.80
    14 Kone, Bruce C 55 RICE-25 25.86
    15 Patten, Bobby 50 DAMM-26 25.88
    16 Putterman, Dean E 50 COOG-25 25.90


    Event 37 Men 100 Yard Backstroke
    1 Rasmussen, Anders M 49 TXLA-43 54.99

    2 Quintero, Chris L 19 TXLA-43 55.74
    3 Wood, Steve 52 RIDG-26 56.78
    4 Mayer, George 24 UNAT-0 57.00
    5 Ziegler, Trevor 24 UNAT-0 57.49
    6 Schroeder, Brian 25 UNAT-0 57.70
    7 Alley, David W 38 TXLA-43 59.00
    8 Toren, Jared M 32 TXLA-43 1:00.00


    Event 43 Men 200 Yard IM
    1 Vogel, Jake N 25 WHAC-43 1:59.31
    2 Davis, Ross C 46 WMST-25 1:59.99
    3 Rasmussen, Anders M 49 TXLA-43 2:03.59
    4 Heber, Scott 46 DAMM-26 2:05.00
    5 Wiggans, Keith 34 TXLA-43 2:05.48
    6 McKee, Chris 33 TXLA-43 2:07.80
    7 Armstrong, Jonathan W 37 WMST-25 2:08.37
    8 Guthrie, David M 52 TXLA-43 2:09.00
    9 Schroeder, Brian 25 UNAT-0 2:09.00
    10 Baxter, Kyle E 26 PCAT-26 2:09.15
    11 Dill, Scott 40 TXLA-43 2:10.00
    12 Sauer, Jim 55 TXLA-43 2:10.00
    13 Toren, Jared M 32 TXLA-43 2:12.00
    14 Jones, Shawn 38 DADS-25 2:12.95
    15 Talma, Mark R 26 STFF-25 2:13.00
    16 Hoffman, Keith T 54 UNAT-0 2:15.11


    Event 51 Men 1000 Yard Freestyle
    1 Alley, David W 38 TXLA-43 10:35.00
    2 Armstrong, Lance E 41 WHAC-43 10:40.00
    3 Rasmussen, Anders M 49 TXLA-43 10:49.99
    4 Gogulski, David H 44 NITR-43 11:10.47
    5 Sauer, Jim 55 TXLA-43 11:20.00
    6 Worrel, Dick 59 TXLA-43 11:20.00
    7 Siegel, Craig 55 TXLA-43 11:30.77
    8 Wood, Larry W 59 TXLA-43 11:40.00
    9 Gibson, Kip E 57 UNAT-0 11:42.80
    10 Killeen, Robert J 50 TXLA-43 11:55.00
    11 Montgomery, Jim 58 DAMM-26 12:00.00
    12 Coates, Ed M 47 TXLA-43 12:00.00
    13 Cothren, Jack 63 BUMS-4 12:17.00
    14 Kadas, Chris W 50 TXLA-43 12:38.86
    15 Wright, Stephen S 54 TXLA-43 12:40.00
    16 Walker, Donald M 54 MOST-43 12:45.00


    ~ ~ ~ ~

    Whitney Coached
    6:30 dove in around 6:45
    SCY UT Swim Center main pool
    Swam with: Todd Marcio and David
    next to Keith, Mike, Ned



    Warm up
    went around 300

    Main Set

    5 x 100 on 2:00 desc

    200 easy

    5 x 50 on 1:15 desc

    200 easy


    Next Meet:
    Days Till SC Zones

    Meet Info

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Categories
    Swim Workouts , Planning
  4. Tue Apr 2nd, 2013 Zones 3 DAYS AWAY

    by , April 2nd, 2013 at 02:43 PM (Ande's Swimming Blog)
    Tue Apr 2nd, 2013 Zones 3 DAYS AWAY

    I've been swimming and lifting but not blogging very much.
    This is my last meet in the 45 - 49 age group. I turn 50 in May.
    I heard the timeline is running pretty long

    Whitney Coached
    6:30 dove in around 6:50
    SCY UT Swim Center main pool
    Swam with: Chris & Todd


    Warm up
    went around 300

    Main Set

    5 x 100 on 2:00 desc

    200 easy

    5 x 50 on 1:15 desc

    200 easy


    Next Meet:
    Days Till SC Zones

    Meet Info

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Categories
    Swim Workouts
  5. Mon Mar 18th, 2013 SCY

    by , March 18th, 2013 at 11:46 AM (Ande's Swimming Blog)
    Mon Mar 18th, 2013 SCY

    zones are 18 days away

    Think the UT womens team leaves today for NCAAs, then the men leave next Monday. so we are training 6:30 - 8:00 in the morning for the next few weeks

    I've been a bad blogger and haven't blogged in 2 weeks, I swam 5 or 6 days a week
    and lifted 2 or 3 times each week. I'm getting a little stronger and starting to drop my yardage for zones. Last night I entered and today is the last day to get the $50 entry fee.

    Whitney Coached
    6:30 dove in around 6:35
    SCY UT Swim Center main pool, north end
    Swam with: Marcio, Colin, David,
    Beside Todd, Jim, & Mike


    Warm up
    went around 6 - 700

    Main Set

    assigned: 16 x 100 odds on 1:05 evens on 1:25
    did: 8 x (100 fr 90% on 1:05, 50 easy on 1:25)

    assigned: 16 x 50 odds k on :40 evens swim easy on :50)
    did 8 x (50 k fast on 40, 25 easy on 50)

    assigned 600
    did 3 x 150 easy speed, rested a 50 between each

    assigned: 10 x 100 odds on 1:05 evens on 1:15
    did 50's

    8 x 50 k with a board no breath on 40

    then did
    7 or 8 rounds of 25's kick
    odds easy evens fast

    50 easy swim



    Next Meet:
    Days Till SC Zones

    Meet Info

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Categories
    Swim Workouts
  6. Mon Mar 4th, 2013 SCY

    by , March 4th, 2013 at 12:36 PM (Ande's Swimming Blog)
    Mon Mar 4th, 2013 SCY

    Swam Fast Friday, didn't on Sat & Sun
    Need to lift today

    Nice thing about championship season for the college teams is only a few train in the morning, so our schedule is 6:30 - 8:00 & regular for a while

    Whitney Coached
    6:30 dove in around 6:35
    SCY UT Swim Center main pool, center course
    Swam with Jim, David, & Pat
    Beside Ned & Larry


    Warm up
    went around 600

    Main Set

    12 x 150 fr on 2:15
    01 - 04 50 strong, 100 mod
    05 - 08 100 strrong, 50 mod
    09 - 12 150 strong

    200 easy

    12 x 100 fr on 1:30
    01 - 03 25 strong, 75 mod
    04 - 06 50 strrong, 50 mod
    07 - 09 75 strong, 25 mod
    10 - 12 100 strong

    200 easy

    assigned 12 x 75 k with fins, i didn't use fins and got out early to talk with Eddie


    Next Meet:
    Days Till SC Zones

    Meet Info

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Categories
    Swim Workouts
  7. Thu Feb 28th, 2013 SCY

    by , February 28th, 2013 at 03:35 PM (Ande's Swimming Blog)
    Thu Feb 28th, 2013 SCY

    The Big 12 Conf Championships are happening at the UT pool where I train
    Live Results

    Swam Tue & Wed
    Lifted: Tue

    Whitney Coached
    5:00 - 6:30 dove in around 5:30 (woke up late forgot to set alarm)
    SCY UT Swim Center main pool, center course
    Swam with Larry, Gull & Jason
    Beside Korey, David, Kellie, & Pat


    Warm up
    missed it

    Main Set
    assigned 4 x (200 fr 10 sec rest 200 fr 1:00 rest) desc
    Dove in after they completed #2

    100 easy

    4 x (100 fr 10 sec rest 100 fr 30 rest)

    50 easy

    4 x (200 fr 10 sec rest 200 fr 1:00 rest)

    16 x 50
    1 - 4, 9 - 12 k on a tough interval I went on 40
    5 - 8, 13 - 16 easy low low DPS free

    300 with fast tumble turns


    Next Meet:
    Days Till SC Zones

    Meet Info

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Categories
    Swim Workouts
  8. Mon Feb 25th, 2013 SCY

    by , February 25th, 2013 at 12:10 PM (Ande's Swimming Blog)
    Mon Feb 25th, 2013

    Swam & Lifted: Fri
    Didn't Swim: Sat or Sun


    Whitney Coached
    6:30 - 8:00 dove in around 6:45ish
    SCY UT Swim Center main pool, center course
    Swam with Chris, Jim, Marcio, Ned, David, & Keith
    Beside Larry, Gull, Tyler, ...
    Crowded, we only had 6 lanes, pool has championship set up. Both bulkheads down, plus an additional platform in the pool behind the starting end, so the pool has 5 fewer lanes then when the bulkheads are up & the platforms are out.
    the 2013 womens and mens Big 12 Championships are this week at UT starting Wed Feb 27th

    Warm up
    missed it

    Main Set

    16 x 25 on 30
    1) no breath 2) 2 strokes fast 3) 500 pace, 4) easy

    400

    16 x 50 on 50
    1) 3 breaths, 2) 2 strokes fast, 3) 200 pace, 4) easy

    400

    40 x 25 on 30
    1 - 8 no breath
    9 - 16 kick
    17 - 24 200 pace
    25 - 32 kick
    33 - 40 100 pace

    5 x 100 on 20 sec rest done 25 1 breath, 25 2 breaths, 3rd 25 3 breaths, 4th 25 4 breaths

    then I kicked around 200
    50 easy




    Next Meet:
    Days Till SC Zones

    Meet Info

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX

    Updated February 25th, 2013 at 12:15 PM by ande

    Categories
    Swim Workouts
  9. Thu Feb 21st, 2013 SCY

    by , February 21st, 2013 at 12:29 PM (Ande's Swimming Blog)
    Thu Feb 21st, 2013 SCY

    Days Till SC Zones

    Masters South Central Zone Swimming Championship- April 5-7, 2013

    Meet Info


    Whitney Coached
    6:00 - 7:30 dove in around 6:04ish
    SCY UT Swim Center main pool, center course
    Swam with Chris, Jim, Kellie, & Marcio
    Beside Todd, Tyler, Pat, Larry & Gull

    Warm up
    900

    Main Set

    5 x 200 on on 2:15 make it
    went 3rd behind Chris & Jim
    made it

    200 easy

    5 x 150 on 1;45 make it
    made it

    200 easy

    5 x 100 on 1:05 make it
    flipped into my 4th & 5th but made it

    200 easy

    5 x 50 on 32.5 make it
    made em

    6 x 150
    done 25 fast from a dive
    100 easy
    25 fast from a push

    then I kicked a little

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Categories
    Swim Workouts
  10. Wed Feb 20th, 2013 SCY

    by , February 20th, 2013 at 10:03 AM (Ande's Swimming Blog)
    Thu Feb 14th, 2013 SCY

    Days Till SC Zones

    Masters South Central Zone Swimming Championship- April 5-7, 2013

    Meet Info

    Swam: Fri, Sat, Mon & Tue but not Sun
    Lifted: Sat & Tue

    Whitney Coached
    6:00 - 7:30 dove in around 6:03ish
    SCY UT Swim Center main pool, center course
    Swam with Chris, Mike, Ned, Kellie, & Marcio Colin, Larry & Gull

    Warm up
    assigned 1200, did around 800

    Main Set

    50 Drop out set Kick
    Start at :60
    Interval Drops 1 sec after each repeat
    I kicked with a board till around 45 then switched to no board, went down to 38

    600 done 100 fr mod 50 stroke fast

    50 Drop out set done 25 no free (bk) 25 fr
    Start at :60
    Interval Drops 1 sec after each repeat
    went down to 32, & heard her say go so I should have done one more

    100 easy fr

    200 k easy

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Categories
    Swim Workouts
  11. Thu Feb 14th, 2013 scy

    by , February 14th, 2013 at 10:51 AM (Ande's Swimming Blog)
    Thu Feb 14th, 2013 scy

    Days Till SC Zones

    Masters South Central Zone Swimming Championship- April 5-7, 2013

    Meet Info

    Dang! it's been too long since I blogged a practice, I've been training 6 days a week, did several doubles, like this Mon & Tue, plus I started lifting weights.
    My last lift was Tuesday, Feb 12th.

    Lately I've been weighing under 210

    Whitney Coached
    6:30 - 8:00 dove in around 6:35
    SCY UT Swim Center main pool, south side
    Swam with Todd, David, & Paul
    Beside Chris Colin, Larry & Gull

    Warm up
    assigned 1200, did

    Main Set

    12 x 100 on 1:10
    did all but one where I skipped a 50, had arm cramps which I usually work through during warm up,

    400

    8 x 100 on 1:08
    made em


    400

    4 x 100 on 1:05
    didn't make em

    400

    assigned: 5 x 100 fr with fins odds 1:10 evens 1:00
    did: 50 kick, 100 swim, 50 kick,

    I'm feeling kinda tired and fried, soon I shift to speed and strength

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till

    Updated February 14th, 2013 at 11:42 AM by ande

    Categories
    Swim Workouts
  12. Fast Fri Feb 1st, 2013 scy

    by , February 1st, 2013 at 03:39 PM (Ande's Swimming Blog)
    Fast Fri Feb 1st, 2013 scy

    Days Till SC Zones

    went to Lady Gaga last night in Houston, it's 170 miles from my house
    we got home at 2 am then I woke up at 5:40 am to go to fast friday

    Whitney Coached
    6:30 - 8:00 dove in around 6:32
    SCY UT Swim Center main pool, north end
    Swam with Mike David, & Pat
    Beside Tyler Todd, Keith, Chris

    Warm up
    swim till 6:18
    dove in 1st which rarely happens

    Main Set

    10 x 50 on 1:00
    odds fast evens easy right into

    5 x 100 on 2:00
    2 fast 1 easy 2 fast right into

    10 x 50 on 1:00
    odds fast evens easy right into

    5 x 100 on 2:00
    2 fast 1 easy 2 fast right into

    10 x 50 on 1:00
    odds fast evens easy right into

    rested several minutes
    100 K no board from a dive
    went 1:02

    did flutter kicking with a board
    10 x 25
    odds easy evens fast



    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Categories
    Swim Workouts
  13. Wed Jan 30th, 2013

    by , January 30th, 2013 at 12:51 PM (Ande's Swimming Blog)
    Wed Jan 30th, 2013 scy

    Days Till SC Zones

    Swam Fri, Sat, Mon & tue but didn't blog
    Lifted: Tue (1st time since Nov, it was light & short, just to get going again and not get too sore)

    Fri Fast Friday
    Sat Easy aerobic to rest for Sun hour swim
    Mon was tough aerobic stuff and I was fried from Sun and not good for much
    Tue IM stuff


    Whitney Coached
    6:30 - 8:00 dove in around 6:32
    SCY UT Swim Center main pool, north end
    Swam with Mike, Todd, & Chris
    Beside Tyler

    Warm up
    assigned 1500
    did 1400 ish

    Main Set

    4 rounds of
    25
    50
    75
    100
    Rest 1:00
    100 IM fast
    then 400 FR 70% with 3 SDKs off each wall

    8 x 25
    odds: fast from a dive
    evens: easy

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Categories
    Swim Workouts
  14. Sun Jan 27, 2013 HOUR SWIM POSTAL

    by , January 28th, 2013 at 12:23 PM (Ande's Swimming Blog)
    Sun Jan 27, 2013 HOUR SWIM POSTAL

    I attempted the Postal on Wed at noon but did hard work outs, Wed morning, Tuesday, & Monday. Around 3k I felt terrible, so I stopped.
    I knew Larry, Dick, & Sharon were going to do it on Sunday, so I figured I'd take another shot or not.

    I swam Fast Friday hard but took it easy at Saturday practice then got a lot of sleep with a 3 hour Saturday afternoon nap and a lazy sleep late Sunday morning. Despite staying up late Saturday night watching "Banshee"

    I also shaved & just decided to swim long smooth & easy.

    When I got the pool, we picked our lanes & I warmed up a little, probably swam around 400. then we dove in for our start at 12:10.
    I split the lane 1 with Dick & swam next to Larry who was in lane 2 beside me.

    I dove in & swam long smooth steady. I could see the digital clock and had a sense of time & pace. To my surprise I didn't stop & felt OK at half way

    Swimmer: Ande Rasmussen

    Distance Laps Splits
    0050 :31.01
    0100 :34.49 01:05.50
    0150 :34.21 01:39.71
    0200 :33.71 02:13.41
    0250 :34.49 02:47.90
    0300 :34.75 03:22.66
    0350 :33.65 03:56.31
    0400 :34.07 04:30.37
    0450 :34.56 05:04.93

    0500 :33.60 05:38.54

    0550 :34.09 06:12.63
    0600 :34.46 06:47.09
    0650 :33.34 07:20.43
    0700 :33.63 07:54.06
    0750 :34.18 08:28.23
    0800 :34.10 09:02.34
    0850 :33.17 09:35.50
    0900 :33.12 10:08.63
    0950 :33.76 10:42.39

    1000 :33.76 11:16.15 5:37.61

    1500 :33.83 16:49.73 5:33.58

    1650 :33.77 18:29.84

    2000 :33.46 22:23.46 5:33.73

    2500 :33.66 27:58.34 5:34.88

    3000 :33.41 33:32.82 5:34.48

    3300 :33.85 36:52.83 18:22.99 2nd 1650 split

    3500 :33.20 39:06.67 5:33.85

    4000 :33.21 44:40.11 5:33.44

    4500 :33.63 50:14.13 5:34.02

    4950 55:13 18:20 3rd 1650 split

    5000 55:45 5:30.87

    5050 56:18
    5100 56:52
    5150 57:23
    5200 57:57
    5250 58:32
    5300 59:04
    5350 59:38

    Went 5385

    2012 Postal 5290

    2011 Postal

    Updated January 28th, 2013 at 02:48 PM by ande

    Categories
    Swim Workouts
  15. Wed Jan 23rd 2013

    by , January 23rd, 2013 at 10:18 AM (Ande's Swimming Blog)
    Wed Jan 23rd, 2013 scy

    Days Till SC Zones

    Thinking about doing the hour swim today at noon & maybe again on Sunday

    Whitney Coached
    6:30 - 8:00 dove in around 6:33ish
    SCY UT Swim Center main pool
    Swam with Mike Chris & Ned beside Keith Korey & Sloan

    Warm up
    went around 800

    Main Set

    20 rounds of
    100 choice 90% on 2:00
    25 fast on :30
    25 easy on :30
    odds: FR went 61's - 63's, 25's were bk, fl or fr
    evens: kick alternated flutter with a board, fly with no board

    400 Fr DPS easy 4 breaths a length
    did 2 breaths per length while swimming then 2 on the wall each turn

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Categories
    Swim Workouts
  16. Tue Jan 22nd, 2013 scy

    by , January 22nd, 2013 at 12:14 PM (Ande's Swimming Blog)
    Tue Jan 22nd, 2013 scy

    days till my next meet
    Days Till

    Swam: Fri, Sat, & Mon but not Sun
    Thinking about doing the hour swim tomorrow or Sunday

    Whitney Coached
    6:30 - 8:00 dove in around 6:45ish
    LCM UT Swim Center main pool
    Swam with David beside Tyler Mike, Pat, Jason, & Larry

    Warm up
    missed it

    Main Set

    16 x 25 fl on 25, did 1 arm stroke drill

    8 x 100 done 50 FL 50 BK on 1:25 or 30

    16 x 25 bk on 25

    6 x 100 done 50 bk br on 1:40

    16 x 25 br on 30

    4 x 100 done 50 br 50 FR

    16 x 25 FR on 30

    2 x 100 IM fast

    10 x 25 k
    odds easy
    evens fast

    assigned 500 FR
    did 400 K

    8 x 100 fr odds on 1:25 evens on 1:15 made em

    500 K

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Categories
    Swim Workouts
  17. Thu Jan 17th, 2013 LCM Freestyle

    by , January 17th, 2013 at 03:14 PM (Ande's Swimming Blog)
    Wed Jan 16th, 2013 LCM IM Day

    days till my next meet
    Days Till

    Whitney Coached
    6:30 - 8:00 dove in 1st
    LCM UT Swim Center main pool
    Swam with Tyler, Todd, Chris, Korey, & David

    Warm up
    went around 800

    Main Set

    16 x 100 FR odds on 1:25 evens on 1:20

    assigned 500 FR
    did 400 K

    8 x 100 fr odds on 1:25 evens on 1:15 made em

    500 K

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Categories
    Swim Workouts
  18. Wed Jan 16th, 2013 LCM IM Day

    by , January 16th, 2013 at 11:52 AM (Ande's Swimming Blog)
    Wed Jan 16th, 2013 LCM IM Day

    days till my next meet
    Days Till

    Swim Center was LCM this morning. It's set up for a micro meet this weekend, AKA the Austin Grand Prix

    Whitney Coached
    6:00 - 7:30 dove in around 6:38ish
    LCM UT Swim Center main pool
    Swam with Tyler, Mike, Todd, Marcio, Chris, Korey, & Keith

    Warm up
    went around 500

    Main Set

    400 IM done 50 mod 50 strong
    2 x 300 IM done 50 mod 25 fast
    3 x 200 IM desc
    4 x 100 IM desc

    800 FR

    16 x 50 on 1:00 desc 1 - 4


    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Categories
    Swim Workouts
  19. Fast Friday (Fried) Jan 11, 2013

    by , January 11th, 2013 at 09:51 AM (Ande's Swimming Blog)
    Fast Friday Fried Jan 11, 2013

    swam a double yesterday, went to bed after midnight last night &
    definitely felt it today did not feel too snappy

    Added a countdown for days till my next meet, we're 83 days away
    Days Till

    Whitney Coached
    6:30 - 8:00 dove in around 6:04ish ish
    SCY UT Swim Center main pool
    Swam in my own lane during the main set
    beside David, Mike, Chris, Marcio, Ned, Larry, Jim, Todd, Tyler, & Bess

    Warm up
    went around 650

    Main Set

    500 FR for time
    went around 5:30

    200 easy

    5 x 100 FR on 2:00
    held 1:02's

    200 easy

    assigned: 200 stroke of choice FAST for time
    did 150 k with a board, went around 2:00

    200 easy

    4 x 50 FAST, flutter K with a board on 1:00
    went 33, 35, 36, 34

    200 easy

    100 FL K with a board fast
    went 1:17

    200 easy

    4 x 25 SDK fast on :30
    went 14, 15, 16, 14

    200 easy

    (last thing was do a 100, 200 or 500 FAST for time again and try to be faster)
    I dove in thinking OK I'll try a 500, but was hurting pretty bad so I just did a 200

    50 easy


    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till

    Updated January 11th, 2013 at 10:42 AM by ande

    Categories
    Swim Workouts
  20. Thu Jan 10th, 2013 Double

    by , January 10th, 2013 at 03:51 PM (Ande's Swimming Blog)
    Thu Jan 10th, 2013

    I decided to come back for more at noon.

    Whitney Coached
    noon - 1:15 dove in around 12:20 ish
    SCY UT Swim Center main pool
    Swam beside Dale, Stacy, Mary, Kellie, Bob, & Chuck

    Warm up
    missed it

    Main Set

    20 x 50 on 1:30 best ave
    did 10 fr held 28's - 30's, 10 flutter K with a board held 34's - 36, went 32 on last one

    assigned 300 swim with 3 SDKs
    did 3 x 50

    20 x 25 on 1:00
    did 8 fly & 12 flutter kick with a board

    50 easy

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Categories
    Swim Workouts
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