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Strength Training and Dryland Workouts

  1. Mon Apr 5th 2010

    by , April 5th, 2010 at 12:19 PM (Ande's Swimming Blog)
    Mon Apr 5th 2010

    did not swim or lift on easter
    Lifted this morning

    SUBSCRIBE to Ande's Blog

    South Central ZONES PSYCH SHEET


    4 Days till the 2010 South Central SCY Zone Championships. I'm resting and getting ready to race but will lift through it

    TODAYS SWIM PRACTICE

    Swim Center
    scy, main pool
    whitney coached
    6:30 to 8:00
    swam with Mike
    beside Nate, Max, tyler, & todd
    wore briefs

    Warm Up:

    3 x (400 something, 4 x 25)
    missed the first 400
    kicked a 200 in 2:36

    MAIN SET

    10 x 50 on 1:00
    2 rounds of
    1) 60%, 2) 70%, 3) 80%, 4) 90% 5) 25 race pace 25 easy

    10 x 50 on 1:00
    1 - 5 25 fast kick 25 easy
    6 - 10 25 underwater 25 easy


    2010 MEETS:


    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships
    INFO


    FRI
    02 1650 yard Freestyle 17:55.99

    SAT
    04 400 yard Individual Medley NT
    06 50 yard Butterfly NT
    08 200 yard Freestyle 1:51.99
    12 100 yard Backstroke 54.9
    Relay/s

    SUN
    28 100 yard Individual Medley 54.99
    32 200 yard Backstroke 2:29.99
    34 100 yard Butterfly 52.99
    40 200 yard Individual Medley NT
    Relay/s

    SOUTH CENTRAL Zones MENS SCY RECORDS




    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
  2. Sat Apr 3rd 2010

    by , April 3rd, 2010 at 04:02 PM (Ande's Swimming Blog)
    Sat Apr 3rd 2010

    SUBSCRIBE to Ande's Blog

    South Central ZONES PSYCH SHEET


    6 Days till the 2010 South Central SCY Zone Championships. I'm resting and getting ready to race but will lift through it

    FRI
    02 1650 yard Freestyle 17:55.99

    SAT
    04 400 yard Individual Medley NT
    06 50 yard Butterfly NT
    08 200 yard Freestyle 1:51.99
    12 100 yard Backstroke 54.9
    Relay/s

    SUN
    28 100 yard Individual Medley 54.99
    32 200 yard Backstroke 2:29.99
    34 100 yard Butterfly 52.99
    40 200 yard Individual Medley NT
    Relay/s

    SOUTH CENTRAL Zones MENS SCY RECORDS


    TODAYS SWIM PRACTICE

    Swim Center
    LCM & scy, main pool
    whitney coached
    7:30 to 9:00
    swam with tyler todd brad jon max & paul
    wore B70 legs old pair

    warm up:
    missed

    MAIN SET
    50
    100
    150
    200
    200
    150
    100
    50

    moved to diving well
    splashed around a bit
    kicked a 150 in 1:51

    50 bk fast from a flip start
    todd & whitney timed
    went 26.0

    50 easy

    lifted weights

    2010 MEETS:


    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships
    INFO


    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
  3. Tue Mar 30th 2010

    by , March 30th, 2010 at 05:09 PM (Ande's Swimming Blog)
    Tue Mar 30th 2010

    9 Days till the 2010 South Central SCY Zone Championships. I'm resting and getting ready to race. but will continue to lift through zones

    I've entered a lot of events and reserve the right to drop a few. Going after some zone records & might do a few relays

    FRI
    02 1650 yard Freestyle 17:55.99

    SAT
    04 400 yard Individual Medley NT
    06 50 yard Butterfly NT
    08 200 yard Freestyle 1:51.99
    12 100 yard Backstroke 54.9
    Relay/s

    SUN
    28 100 yard Individual Medley 54.99
    32 200 yard Backstroke 2:29.99
    34 100 yard Butterfly 52.99
    40 200 yard Individual Medley NT
    Relay/s

    SOUTH CENTRAL MENS SCY RECORDS

    SOUTH CENTRAL ZONES WOMEN'S SCY RECORDS

    Tonight the UT Tower turns ORANGE to honor the UT Men's 2010 Swimming & Diving Championship

    LIFTED WEIGHTS TODAY


    TODAYS SWIM PRACTICE

    Swim Center
    scy, main pool
    Whitney coached
    6:30 to 8:00
    swam with Larry and Jon with the Zone Taper Group
    beside Mike, Marcio, Nate,
    dove in on time
    wore B70 Jammers

    warm up:
    assigned 400 100 / 300 100 / 200 100 / 100 100
    did 4 x 50, 100, 3 x 50, 100, 2 x 50, 100, 100

    assigned 4 x 250 do 2 fast 25's in each
    did 4 x ( 3 x 50, 1) easy rest 50, 2) 25 fast stroke, 25 easy, 3) 25 easy 25 fast SDK)
    felt good fl 12, bk 13, br 15, fr 11

    50 choice fast for time
    bk
    roll start
    whitney timed
    went 23.3 (SDKed too far)
    which is my best ever 50 bk time in a jammer
    SDKed a bit too far on first 25


    150 easy

    50 br fast
    roll start
    went 29.6
    left inner thigh hurts a bit


    50 easy

    2010 MEETS:


    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships
    INFO


    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
  4. Sun Mar 21st 2010

    by , March 21st, 2010 at 06:58 PM (Ande's Swimming Blog)
    Sun Mar 21st 2010

    I'll be in Orlando FL
    Tue Mar 23rd - Sun Mar 28
    I sent in my entry for the
    the 2010 Dixie Zone Championships


    lifted weights after swimming


    TODAYS SWIM PRACTICE

    Swim Center
    scy, main pool, Blocks
    Mary coached
    Noon to 1:15
    swam with Ritchie, Pat Evoe, Max, and Larry
    Beside Chris, Neil, and James Fike
    dove in on time
    wore B70 FULL

    warm up:
    did half of warm up
    went around 500

    MAIN SET

    assigned 8 x 100 on 1:20
    did 8 x ( 25 easy, 50 rest, 25 SDK from a dive fast)

    assigned 400
    did 4 x 50

    assigned 6 x 100 desc 1 - 3
    did 2 x (50 swim 50 skip) 100 easy speed

    assigned 400
    did 4 x 50

    4 x 100 on 1:08
    held 1:01's

    assigned 400

    25 SDK roll start
    max timed went 9.9


    2010 MEETS:

    Fri Mar 26th - Sun Mar 28
    2010 Dixie Zone Championships
    Orlando, Fl


    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships
    INFO


    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
  5. Thu Mar 18th 2010

    by , March 18th, 2010 at 12:41 PM (Ande's Swimming Blog)
    Thu Mar 18th 2010

    Womens 2010 Div 1 NCAAs have begun,
    watch it online: WATCH
    Follow the Results

    I'll be in Orlando FL
    Tue Mar 23rd - Sun Mar 28
    yesterday I sent in my entry for the
    the 2010 Dixie Zone Championships

    Lifted weights today


    TODAYS SWIM PRACTICE

    Swim Center
    scy, main pool, Blocks
    Whitney coached
    6:30 - 8:00
    swam with Richie, Michael, David Kahn, Erin, Tyler, Jon & Ned
    beside Max, Marcio, & Mike
    dove in at 6:40
    wore B70 legs

    warm up:
    300 warm up

    Main Set

    500 fr rest 15 sec 500 fr faster

    rest 1:00

    400 fr rest 15 sec 400 fr faster

    rest 1:00

    300 fr rest 15 sec 300 fr faster

    rest 1:00

    200 fr rest 15 sec 200 fr faster

    rest 1:00

    100 fr rest 15 sec 100 fr faster

    rest 1:00

    3 x 100

    7 x 100 fr on 1:20
    held 1:02 - 4

    50 easy


    2010 MEETS:

    Fri Mar 26th - Sun Mar 28
    2010 Dixie Zone Championships
    Orlando, Fl


    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships
    INFO


    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events

    Updated March 18th, 2010 at 03:56 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  6. Mon Mar 15th 2010

    by , March 15th, 2010 at 01:43 PM (Ande's Swimming Blog)
    Mon Mar 15th 2010

    might do a double today

    I'm going to be in Orlando FL
    Tue Mar 23rd - Sun Mar 28
    just found out the 2010 Dixie Zone Championships are there that weekend, think I'm going to enter a few events

    Lifted this morning

    Swam yesterday
    with Max & guest David Kahn
    pretty much took it easy/recovery day
    did a 50 roll off blocks in 21.8

    TODAYS SWIM PRACTICE

    Swim Center
    scy, main pool, Blocks
    Whitney coached
    6:30 - 8:00
    swam with Chris
    beside Max & Kelly definite spring break attrition
    dove in on time
    wore B70 legs

    warm up:
    2 rounds of
    150 150 150

    Main Set

    5 x 9 x 100 fr
    4 x 100 fr on 1:20 right into
    4 x 100 fr on 1:10
    100 easy

    on round 5 I did a hard 400, went 4:11

    4 x 50 on 1:15, 25 SDK fast from a dive, 25 easy

    25 fly fast
    whitney timed
    roll off bulkhead
    went 10.0



    2010 MEETS:


    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships
    INFO


    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events

    Updated March 15th, 2010 at 04:56 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  7. Fri Mar 12th 2010

    by , March 12th, 2010 at 11:52 AM (Ande's Swimming Blog)
    Fri Mar 12th 2010

    going to be in Orlando FL
    Tue Mar 23rd - Sun Mar 28
    need to figure out where to train
    hope to go to Typhoon Lagoon & body surf

    was so fried last night from all my late nights
    I crashed early

    lifted weights yesterday afternoon


    TODAYS SWIM PRACTICE

    Swim Center
    scy, main pool, Blocks
    Chris coached
    5:30 - 7:00
    swam with James, Mike and Terra
    beside tyler jon, doug & Max
    dove in at 5:35
    wore B70 Full

    warm up:

    swam easy till 5:50


    Main Set

    18 x 100

    1 - 5 fr 85% on 2:00
    held 59's - 61

    #6 easy

    7 - 11 92% kick on 2:15 (fly on side, no board)
    went 1:09, 7, 6, 6, 5

    #12 easy

    13 - 16 fr strong on 2:30
    held 56 & 7

    rested 8 minutes

    #17 FAST from a dive
    went 49.8, split it 24.6 25.2


    #18 easy

    100 easy

    25 SDK
    roll
    mike timed
    went 10.0

    100 easy

    2010 MEETS:


    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships
    INFO


    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
  8. Wed Feb 24th 2010

    by , February 24th, 2010 at 04:05 PM (Ande's Swimming Blog)
    Wed Feb 24th 2010

    lifted today

    Subscribe to this Blog

    TODAYS SWIM PRACTICE

    Swim Center
    scy, main pool
    Mary coached
    Noon - 1:15
    swam with Larry, Max, Jon, Kelly, Ned, Trent, Michael, Patrick, Steve, Erin & Ritchie
    wore B70 legs

    warm up:
    500
    400
    300
    200
    100

    4 x 200 on 2:40 desc
    went 2:15, 11, 6, & 3

    8 x 100
    3 on tough interval round 1 1:10, R2 1:07
    1 easy

    16 x 50
    1) stroke dr / stroke
    2) stroke
    3) fr dr / fr
    4) fr


    2010 MEETS:


    March 4 - 6, 2010 Austin, TX UT Swim Center Count Down
    Austin Grand Prix
    ENTERED
    # 5 Men Open 100 Fly 51.80Y
    # 14 Men Open 400 IM 4:25.33Y
    # 26 Men Open 100 Free 48.92Y


    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships
    INFO


    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events

    Updated February 24th, 2010 at 04:43 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  9. FAST Thu Feb 18th 2010

    by , February 18th, 2010 at 01:11 PM (Ande's Swimming Blog)
    FAST Thu Feb 18th 2010

    What do you think of my wife's photos at
    http://ModelMayhem.com/bethrasmussen

    The Austin Grand Prix starts in 2 weeks,
    I'm going to rest a few to a week days for it.

    Subscribe to this Blog

    Whitney isn't coaching this Fri & Sat so she did Fast Friday today.

    WEIGHTS
    lifted before practice
    just maintaining strength


    TODAYS SWIM PRACTICE

    scy, main pool,
    Whitney coached
    5:30 - 7:00
    swam with
    Dale Rodgers, Tyler, Larry, Max, Joe, Desiree, Kelly, Ritchie and Michael Lovato
    wore B70 FULL

    warm up:
    inx 20 minutes
    I did 100's on 1:20
    went around 1400


    50 free fast
    went 25

    50 easy

    20 x 50 FR on 1:20
    hold them all with in 3 sec of the time on the fast one
    held 26's & 7's from a push
    went 25 on last

    1000 fr neg split
    went 5:50 ish
    5:17 felt pretty easy


    50 K fast did SDK & K on surface
    went 28

    50 easy

    20 x 50 K, on 1:20
    did SDK & fly k on surface
    hold them all with in 3 of the time from the fast one
    held 30's & 31's from a push
    went 26 on last one from a dive

    2010 MEETS:


    March 4 - 6, 2010 Austin, TX UT Swim Center Count Down
    Austin Grand Prix
    ENTERED
    # 5 Men Open 100 Fly 51.80Y
    # 14 Men Open 400 IM 4:25.33Y
    # 26 Men Open 100 Free 48.92Y


    April 9 -11 The Woodlands, TX Countdown
    2010 South Central Zone Short Course Championships
    INFO


    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events

    Updated February 18th, 2010 at 01:24 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  10. Sun Feb 14th 2010

    by , February 15th, 2010 at 11:33 AM (Ande's Swimming Blog)
    Sun Feb 14th 2010

    Missed Saturday practice to attend a photography workshop with my wife

    Subscribe to this Blog

    WEIGHTS
    lifted after swim practice

    TODAYS SWIM PRACTICE

    scy, main pool, south end of pool
    Bridgette coached
    noon to 1:15
    swam with Larry and James Fike

    wore brief

    warm up:
    800 easy

    Main Set

    8 x 100

    8 x 75

    8 x 50

    8 x 25

    rested up
    put on a B70 full

    100 pretty fast SDK & FL K on my side when I ran out of air
    went 56.0 out in 25

    50 easy

    2010 MEETS:


    March 4 - 6, 2010 Austin, TX UT Swim Center
    Austin Grand Prix
    Count Down


    April 9 -11 The Woodlands, TX
    2010 South Central Zone Short Course Championships
    INFO
    Countdown


    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center
    2010 USMS Short Course National Championships
    Order of Events
    COUNTDOWN
  11. Wed Feb 10th 2010

    by , February 11th, 2010 at 11:52 AM (Ande's Swimming Blog)
    Wed Feb 10th 2010

    weighed 217 after practice

    went to be late on Tue night so I skipped the Wed 5:30 AM practice to swim at noon


    Subscribe to this Blog

    WEIGHTS


    TODAYS SWIM PRACTICE

    scy, main pool
    whitney coached
    noon to 1:15
    swam with Tenille & Marcio
    beside Larry

    wore old B70 legs

    warm up:
    went around 800

    5 x 200 fr on 2:20

    50 easy

    5 x 100 fr on 1:05

    50 easy

    attempted 5 x 50 fr on :30

    50 easy


    2010 MEETS:


    March 4 - 6, 2010 Austin, TX UT Swim Center
    Austin Grand Prix
    Count Down


    April 9 -11 The Woodlands, TX
    2010 South Central Zone Short Course Championships
    INFO
    Countdown


    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center
    2010 USMS Short Course National Championships
    Order of Events
    COUNTDOWN
  12. Thu Feb 4th 2010

    by , February 4th, 2010 at 11:31 AM (Ande's Swimming Blog)
    Thu Feb 4th 2010

    Subscribe to this Blog

    WEIGHTS

    TODAYS SWIM PRACTICE

    scy, main pool
    Whitney coached
    6:30 - 8:00
    swam with Michael Lovato & Jon, beside
    Tyler, Marcio, Paul, Max, & Mark


    Warm Up
    800 done 175 fr with 3 SDKs off each wall, 25 under water

    Main Set

    continuous on :35 / 50 base
    50, 100, 150, 200, 200, 150, 100, 50
    made it

    1000 done 2 rounds of 300 k 150 fists closed 50 fast

    put on my pulling equipment (leg skin)

    continuous on :35 / 50 base
    50, 100, 150, 200, 200, 150, 100, 50
    made it

    1000 done 4 rounds of 25 fast, 25 easy, 50 fast 50 easy, 100 IM

    8 x 25 on 50 SDK no breath

    25 SDK fast
    whitney timed
    went 10.7



    2010 MEETS:

    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX
    Count Down


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX
    Countdown

    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    COUNTDOWN
  13. Thu Jan 28th 2010

    by , January 28th, 2010 at 12:44 PM (Ande's Swimming Blog)
    Thu Jan 28th 2010

    Weights

    found a killer hotel deal for SCY Nats


    TODAYS SWIM PRACTICE

    scy, diving well, (really warm)
    Whitney coached
    6:30 - 8:00
    swam with mike & brandon
    beside tyler, amy, erin, paul, max, ned and a guest
    dove in on time
    wore B70 legs

    Warm Up
    3 rounds of 150, 100, 50

    Main Set

    3 continuous rounds of
    200 fr on 2:20
    2 x 100 on 1:10
    4 x 50 on :35
    made it

    assigned 800
    did 4 rounds of 100 k, 50 easy, 50 skip
    went 1:11 on 4th 100

    2 continuous rounds of
    200 fr on 2:10
    2 x 100 on 1:05
    4 x 50 on :35
    didn't make it, skipped the 4th 50 in the 1st round & stopped in the 2nd round to let mike & brandon pass me, made the first 200 & the 1st 100, then started missing

    20 x 25 on :30
    odds fr 1 breath
    evens assigned: 6 strokes fast, I worked on SDK

    50 easy

    2010 MEETS:

    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX
    Count Down


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX
    Countdown

    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    COUNTDOWN
  14. Tue Jan 26th 2009

    by , January 26th, 2010 at 12:13 PM (Ande's Swimming Blog)
    Tue Jan 26th 2009

    Next meet is the Austin Grand Prix

    Lifted weights

    TODAYS SWIM PRACTICE

    scy, main pool
    Whitney coached
    6:30 - 8:00
    swam with brandon, nate, jon, & ritchie
    beside tyler, marcio, amy, erin, & patrickdove in on time
    wore B70 legs

    Warm Up
    800 done 75 fr 25 bk

    Main Set
    4 rounds of
    025 stroke fast
    050 k
    075 drill
    100 swim
    500 fr aerobic on 6:15
    went around 5:30 on #4

    got out at 7:30 to make 8:00 meeting


    2010 MEETS:

    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX
    Count Down


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX
    Countdown

    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    COUNTDOWN
  15. Tue Jan 19th, 2010

    by , January 19th, 2010 at 10:43 AM (Ande's Swimming Blog)
    Tue Jan 19th, 2010

    weighed 222

    Right middle FINGER hurts from smashing it into the wall in backstroke finals

    Next meet is Austin Grand Prix

    Just finished the 2010 New Years Classic, here's how it went:
    50 BK 25.15
    50 FL 24.3
    200 IM 2:06.0
    100 FR 51.8
    50 FR 22.48
    100 BK P 55.35 F 54.9

    Weights at world gym in san marcos
    5:30 - 5:50
    lat press
    lat pull
    bench press
    leg press


    TODAYS SWIM PRACTICE

    scy, main pool
    Whitney coached
    6:30 - 8:00
    swam with Erin, Mike, & Amy
    beside Tyler, Marcio, Larry, Jon, Nate, & Max
    dove in on time

    wore b70 legs

    Warm Up
    800 done 150 fr 50 k

    Main Set

    2 x 200 fr on 2:30

    4 x 100 fr on 1:15

    8 x 050 done 25 fl 25 fr on 45 do 4 or more SDKs on fl

    4 x 25 FAST on 40 from a dive

    2 x 200 fr on 2:30

    4 x 100 fr on 1:15

    8 x 050 done 25 bk 25 fr on 45 whitney said to do 6 or more SDKs on bk

    got out to make a meeting

    2010 MEETS:

    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX
    Count Down 43 days away


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX
    Countdown 79 days away

    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    COUNTDOWN 120 days away

    Updated January 20th, 2010 at 11:11 AM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  16. Friday Jan 8th 2010

    by , January 8th, 2010 at 12:40 PM (Ande's Swimming Blog)
    Friday Jan 8th 2010

    Weighed 220 after practice
    It's coming down

    Here's the link to
    Results for the UT v Auburn meet
    Men wore briefs, women wore training suits


    I'll be in Nashville Sat Jan 9th - Wed Jan 13th
    Made arrangements to train with NAC

    Thinking about doing a double today, in case I can't train in Nashville, where it's frickin cold & possibly snowing


    TODAYS SWIM PRACTICE

    scy, main pool championship set up, BLOCKS
    Whitney coached
    6:30 - 8:00
    swam with Amy Marcio and todd
    beside Tyler, Amy, a guest for longhorn aquatics and Polly Winde Surhoff from Baltimore
    arrived on time


    wore full B70

    warm up
    20 minutes choice
    did 50's till 6:50

    main set

    100 fr on 2:00 70% 1:05
    100 fr on 2:00 80% 1:01
    100 fr on 2:00 90% :58
    100 fr on 2:00 95% :57
    get out of pool, extra 30 sec rest
    100 fr Dive from Blocks, fast for time, 2 heats of 2
    went 51

    100 fr on 2:00 70% 1:10
    100 fr on 2:00 80% 1:04
    100 fr on 2:00 90% 1:03
    100 fr on 2:00 95% 1:00
    get out of pool, extra 30 sec rest
    100 fr Dive from Blocks, fast for time, 2 heats of 2
    went 50

    50 fr on 1:00 70% 35
    50 fr on 1:00 80% 32
    50 fr on 1:00 90% 29
    50 fr on 1:00 95% 28
    get out of pool, extra 30 sec rest
    50 SDK fast for time, Dive from Blocks,
    went 24

    50 fr on 1:00 easy
    50 fr on 1:00 easy
    50 fr on 1:00 skipped
    50 fr on 1:00 skipped
    get out of pool, extra 30 sec rest
    50 SDK fast for time, Dive from Blocks,
    went 24

    Whitney said another fast 100 for time
    one at a time, then the auburn team walked in
    form morning practice so she said everyone up together

    100 FR fast from a dive
    went 55

    10 x 100 fr
    inx: hold 10 sec slower than your dive time,
    take 20 seconds rest
    did them on 1:25
    just cruised it held 5's, 6's & 7's

    100 easy

    2010 MEETS:

    January 15 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX
    Entered
    Rasmussen, Ande M (46)
    FRI
    # 2D Men 15 & Over 50 Back 24.64Y
    # 6D Men 15 & Over 50 Fly 24.22Y
    SAT
    # 10D Men 15 & Over 200 IM 1:58.39Y
    # 12D Men 15 & Over 100 Free 48.92Y
    SUN
    # 22D Men 15 & Over 50 Free 21.99Y
    # 25D Men 15 & Over 100 Fly 51.80Y
    MON
    # 32D Men 15 & Over 200 Free 1:50.70Y
    # 34D Men 15 & Over 100 Back 53.32Y


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX
    Count Down 54 Days
    Entries: The entry period is February 7 - 21, 2010. Swimmers may enter a maximum of 3 individual events per day. Teams are limited to two relays per event. Enter all events, including bonus events, with previous best times achieved in short course yards. Do not convert times.
    We will be using USA Swimming's Online Meet Entry system for this meet. OME will provide qualifying time directly from the SWIMS database. Please note that this system is not an eligibility report; it is the coaches' responsibility to know which events their swimmers are qualified for.



    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX
    Countdown


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    COUNTDOWN
  17. Monday Jan 4th 2010

    by , January 4th, 2010 at 01:19 PM (Ande's Swimming Blog)
    Monday Jan 4th 2010

    swam on sunday
    took it easy and did it as a recovery work out


    recently did my online 2010 USMS Registration
    Don't have a team?
    Register with Longhorn Masters, TXLA


    Subscribe to this Blog

    I'll be in Nashville
    Sat jan 9th - Wed Jan 13th

    Weights
    lifted weights today at world gym
    maintaining strength while I increase yardage

    TODAYS SWIM PRACTICE

    scy
    Whitney coached
    6:30 to 8:00
    swam with marcio brandon and doug
    beside nate paul todd and tyler

    wore briefs

    warm up
    2 rounds of 150 100 150 100

    main set

    10 x 25 on 20

    rest 1:00

    10 x 50 on 40

    rest 1:00

    10 x 75 on 1:00

    rest 1:00

    10 x 100 on 1:20

    rest 1:00

    10 x ___ on 2:40
    did 7 225's did 3 175's kicked 2 of the 175's
    arms hurt

    100 easy

    2010 MEETS:

    January 15 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
  18. Wednesday Dec 30th 2009

    by , December 30th, 2009 at 12:55 PM (Ande's Swimming Blog)
    Wednesday Dec 30th 2009

    Weighed 222 after practice today,
    losing some of my holiday cheer
    got more to go

    recently did my online 2010 USMS Registration
    Don't have a team?
    Register with Longhorn Masters, TXLA


    Subscribe to this Blog

    Ever check your USMS people page?
    Mine is: http://www.usms.org/people/02P06
    To see yours, copy the URL above,
    delete my usms ID 02P06 & replace it with yours, the last 5 characters of your USMS #


    My 2010 Swimming Resolutions are:

    1) Lose 15 or more pounds: weighed 225 on the day I wrote them

    2) Improve my Flutter Kick

    3) Improve my 100 FREE,
    went 48.8 in 2008

    4) Get Stronger


    WEIGHTS world gym san marcos before practice


    TODAYS SWIM PRACTICE

    scy
    Whitney coached
    6:30 - 8:00
    swam with mike amy & Marcio
    beside tyler, todd, ned, & paul
    FIRST to dive in again
    main pool

    WORE briefs

    warm up
    8 rounds of
    100 fr, 25 fl, bk, br or under water

    main set

    50 K drop down set
    start at 1:05 drop by 1 sec each round
    1:05 to :50 flutter with a board
    49 to 36 fl k on side no board


    10 x 100 on 1:30
    1) fr
    2) 75 fr 25 fl
    3) 50 fr 25 fl 25 bk
    4) 25 fr 25 fl 25 bk 25 br
    5) 100 IM

    assigned 1000
    did 10 rounds of 25 easy, REST, 25 fast
    with mike & tyler



    2010 MEETS:

    January 15 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
  19. Monday Dec 28th 2009

    by , December 28th, 2009 at 01:10 PM (Ande's Swimming Blog)
    Monday Dec 28th 2009

    Weighed 224 after practice today,
    let myself gain way to much weight during Christmas

    2010 USMS Registered online today
    don't have a team?
    Join Longhorn Masters, TXLA

    The Men's 160 - 199 Short Course Meters Relay Records updated

    Subscribe to this Blog

    ever check your USMS people page
    mine is: http://www.usms.org/people/02P06
    copy the URL, delete 02P06 and replace it with the last 5 characters of your USMS #

    my 2010 Swimming Resolutions are:

    1) Lose 15 or more pounds:
    weighed 225 today

    2) Improve my Flutter Kick

    3) Improve my 100 FREE,
    went 48.8 in 2008

    4) Get Stronger



    Weights
    lifted before practice

    TODAYS SWIM PRACTICE

    scy
    Whitney coached
    6:30 - 8:00
    swam with chris kemp, nate, amy brandon, tyler, doug, todd, & marcio
    dove in on time
    warmed up in main pool then moved to diving well which was too WARM, 84 degrees


    WORE briefs

    warm up
    300
    200
    100 k
    200
    100

    main set

    10 x 100 on 1:20

    50 easy

    8 x 100 on 1:15

    50 easy

    6 x 100 on 1:10

    50 easy

    4 x 100 on 1:05
    made it

    50 easy

    2 x 100 on 1:00
    didn't make it
    went 2:04 or 5

    50 easy

    40 x 25 flutter kick on :25

    100 easy


    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events

    Updated December 28th, 2009 at 05:11 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  20. Thursday Dec 24th 2009

    by , December 24th, 2009 at 02:00 PM (Ande's Swimming Blog)
    Thursday Dec 24th 2009

    Subscribe to this Blog

    SCM relay records updated

    thanks to everyone who follows my blog, I try to do things in practice that are blog worthy, so I'll have something interesting to write about


    yesterday I came back to the noon practice & did a double. did a fast 100 fr & some fast flutter kicking
    went 51 or 2 & went 1:05 & 1:03 on my 100's flutter kick
    swam with
    Larry, Paul, Kendall &
    Asa Lawrence, Mary's brother, he swam for UT when I did

    Lifted weights at world gym


    swam this morning at Stacy pool
    easy went around 500



    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events

    Updated December 26th, 2009 at 01:50 AM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
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