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Swim Workouts

  1. 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. 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
  7. 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
  8. 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
  9. Thu Jan 10th, 2013

    by , January 10th, 2013 at 12:03 PM (Ande's Swimming Blog)
    Thu Jan 10th, 2013

    weighed 210 after practice
    thinking about doubling today and making the noon practice more sprint and kick

    Swam Tue & Wed

    Whitney Coached
    6:30 - 8:00 dove in around 6:40 ish
    UT men & women are away at Auburn & Georgia
    SCY UT Swim Center main pool
    Swam with Todd, Chris, & Marcio
    Beside Jim Sauer, Mike, Paul, David Alley, Gull, Larry, Ned, Brandon & Amy

    Warm up
    went around 4 - 500

    Main Set

    20 x 125 on 1:30 best ave
    held 1:22's made em all, took 5 sec extra rest when chris moved up from 4th to 1st in the lane, I was 3rd

    100 easy

    400 swim

    20 x 75 on 1:00
    held 46's & 7's

    100 easy

    6 x 25 no breath

    Next Meet:

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

    by , January 8th, 2013 at 12:59 PM (Ande's Swimming Blog)
    Mon Jan 7th, 2013

    Recently Renewed my 2013 USMS membership
    http://www.usms.org/reg/
    http://www.usms.org/reg/content/benefits

    Don't have a team?
    Consider registering with: Longhorn Masters / TXLA
    especially if you ever swam for Longhorn Aquatics club or Masters, UT or if you are coming to the
    2013 South Central SCY Zone Championships
    April 5, 6 & 7 in Austin at the UT swim Center and you want to do some relays

    Swam on Sat:
    Did not swim on Sun


    Today:
    Bess Coached
    noon - 1:15
    SCY UT Swim Center main pool
    Swam with Jim Sauer
    Beside Bob, David Alley & Sarah Groff who got 4th in womens Tri in London
    She was fast


    Warm up
    went around 500

    Main Set

    3 x 200 on 2:20 right into
    3 x 150 on 1:45 right into
    3 x 100 on 1:10 right into
    3 x 050 on 0:35

    ?

    2nd round
    attempted
    3 x 200 on 2:15 right into made 1st 2 then faded on 3
    3 x 150 on 1:40 right into skipped a 50 or 2
    3 x 100 on 1:05 right into totally missed these
    3 x 050 on 0:35


    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Categories
    Swim Workouts
  11. Fast Fri Jan 4th, 2013

    by , January 4th, 2013 at 12:00 PM (Ande's Swimming Blog)
    Fast Fri Jan 4th, 2013

    Recently Renewed my 2013 USMS membership
    http://www.usms.org/reg/
    http://www.usms.org/reg/content/benefits

    Don't have a team?
    Consider registering with: Longhorn Masters / TXLA
    especially if you ever swam for Longhorn Aquatics club or Masters, UT or if you are coming to the
    2013 South Central SCY Zone Championships
    April 5, 6 & 7 in Austin at the UT swim Center and you want to do some relays

    Tue Jan 1st:
    Assigned 13 rounds of: (500 Fr on 7:00, 50 fast on 2:00)
    Did: 7 rounds then got out,
    went 5:22 on last 500

    Wed Jan 2nd Did not swim

    Thu Jan 3rd
    10 x 100 on 2:00 hold 1650 pace
    10 x 75 on 1:30 hold 1000 pace
    10 x 50 on 1:00 hold 500 pace
    100 fast choice, flutter kick with a board from a push, went 1:08

    Today:
    Whitney Coached
    6:00 7:30 - dove around 6:12
    SCY UT Swim Center main pool, north end
    Swam with Bill Cohn from San Diego, David Alley, & Marcio
    Trained beside Sloan, Kellie & & Gull


    Warm up
    went 150 or 200

    Main Set

    4 x 50 FAST in heats (3) each heat took 1:00
    used it to warm up

    assigned 1000 something

    4 x 100 fast in heats (3) each heat took 1:30
    didn't really work it that hard

    assighned: 1000 something
    prob went 850



    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Categories
    Swim Workouts
  12. Tue Jan 1st, 2013 Happy New Year

    by , January 1st, 2013 at 03:07 PM (Ande's Swimming Blog)
    Tue Jan 1st, 2013

    Today FINA considers me 50 for SCM & LCM even though I don't turn 50 for 4 months & 3 weeks

    Recently Renewed my 2013 USMS membership
    http://www.usms.org/reg/
    http://www.usms.org/reg/content/benefits

    Don't have a team?
    Consider registering with: Longhorn Masters / TXLA
    especially if you ever swam for Longhorn Aquatics club or Masters, UT or if you are coming to the
    2013 South Central SCY Zone Championships
    April 5, 6 & 7 in Austin at the UT swim Center and you want to do some relays

    Swam: a double yesterday LCM again, was close to cramping, missed warm up

    Today:
    Whitney Coached
    9:00 - 11:00 dove in on time
    SCY UT Swim Center main pool
    Swam with Dick
    beside Stan, Kellie, Larry, Jeff, & Sharon
    kellie went pretty fast

    assigned: 13 rounds of
    a 400 or 5:00 on 7:00 odd: FR evens: toys
    Followed by a 50 Fast on 2:00
    Did: 7 rounds then got out
    Odds did 500 fr went
    6:00 5:40, 5:48,
    5:22 did 1 SDK on each length
    Evens: swam 500 on #2 went 5:50ish,
    kicked 400 on #4, went 450 on #6
    50s: most were FR went 25s, did a couple FL, & 1 flutter K with a board, didn't do the 7th 50, then got out

    I'm a little tired, bet I'd be fried if I did the whole work out

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Categories
    Swim Workouts
  13. Monday Dec 31st, 2012 400 KICK for Time

    by , December 31st, 2012 at 11:22 AM (Ande's Swimming Blog)
    Monday Dec 31st, 2012 400 KICK for Time
    Tomorrow I will be a FINA 50!

    Lately I've been preparing for the 400 Kick for Time
    I showed up yesterday for Sunday practice and the pool was set up LCM, and the 400 Kick for time is SCY, so it was a no go. Showed up today for 5:30 am to 7:00 practice & the pool was still LCM, did most of the practice, then got out 15 minutes early, put on a B70 jammer & gave the 400 another shot,
    my 1st 2 tries were 5:32 & 5:24,
    today I went 5:08.11
    050 33 0:33
    100 37 1:10
    150 39 1:49
    200 39 2:28 1:18
    250 40 3:08
    300 40 3:48 1:20
    350 40 4:28
    400 40 5:08.11 1:20 2:40
    went out a bit too hard but it didn't feel like it at the time
    stuck with the NO STROKE RULE which I really wanted to break but didn't
    wore a jammer

    Recently Renewed my 2013 USMS membership
    http://www.usms.org/reg/
    http://www.usms.org/reg/content/benefits

    Don't have a team?
    Consider registering with: Longhorn Masters / TXLA
    especially if you ever swam for Longhorn Aquatics club or Masters, UT or if you are coming to the
    2013 South Central SCY Zone Championships
    April 5, 6 & 7 in Austin at the UT swim Center and you want to do some relays

    Swam: Sun, mainly worked on flutter kick with a board, doing fast 50's & 100's
    Did not swim on Saturday

    Today:
    Whitney Coached
    5:30 - 7:00 dove around 6:40
    LCM UT Swim Center main pool
    Swam with Todd (who hasn't swum in 10 days) & Marcio (who's swum 3 times in the past 2 months) I was very impressed with how they hung in there and did the practice.
    Trained beside David, Larry, Sharon, & Gull


    Warm up
    assigned 800
    dove in late, did 3 or 400

    Main Set

    8 x 150 FR LCM
    2 on 2:15
    2 on 2:10
    2 on 2:05
    2 on 2:00
    Made em leading the lane

    assigned 800
    did 6 x 100 K

    We did 8 x150 same as above but PULL
    Todd went 1st, he's faster when he has oars,
    made em all again, held 1:55's & 6's, 1:52 on last one
    drafting was much easier than leading

    ASSIGNED: another 800 but I got out to prepare for my 400 kick

    thanking about doubling

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
  14. FAST FRIDAY Dec 28th, 2012

    by , December 28th, 2012 at 01:34 PM (Ande's Swimming Blog)
    FAST FRIDAY Dec 28th, 2012
    In 4 days I will be a FINA 50!

    Lately I've been preparing for the
    400 Kick for Time
    went 5:32 & 5:24, pretty sure I can go much faster might do it tomorrow, Sun or Mon

    Just renewed my 2013 USMS membership
    http://www.usms.org/reg/
    http://www.usms.org/reg/content/benefits

    Don't have a team? Consider registering with: Longhorn Masters / TXLA
    especially if you ever swam for Longhorn, UT or are coming to the
    2013 South Central SCY Zone Championships in Austin April 5, 6 & 7


    Chris coached
    6:30 - 8:00 dove around 6:35
    SCY UT Swim Center main pool north end (no blocks)
    Swam with Chris Kemp
    beside David, Larry, & Keith


    Warm up
    20 minutes choice stop at 6:50
    I swam easy 50's on 40 & 45

    Main Set

    ASSIGNED: 20 x 100 on 2:00
    1) swim fast
    2) pull fast
    3) kick fast
    4) easy
    DID:
    several of the fast 100's, but not killer hard since I was concentrating on the 100 K, then I started doing 50's instead of 100's on 1 & 2 to rest up some for the 1 k which I went 1:09 to 1:13 or 14, most were 12's

    Assigned: 12 50's on 1:15
    1) swim fast
    2) pull fast
    3) kick fast
    4) easy
    again took it easy on the swim & pull to kick fast
    went 35, 34, & 31 on #11


    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Categories
    Swim Workouts
  15. THU Dec 27th, 2012

    by , December 27th, 2012 at 12:57 PM (Ande's Swimming Blog)
    THU Dec 27th, 2012

    This week I've been preparing for another whack at the
    400 Kick for Time

    Just renewed My 2013 USMS membership
    http://www.usms.org/reg/
    http://www.usms.org/reg/content/benefits

    Don't have a team? Consider registering with Longhorn Masters / TXLA
    especially if you ever swam for Longhorn, UT or are coming to the
    2013 South Central SCY Zone Championships in Austin April 5, 6 & 7


    Chris coached
    6:30 - 8:00 dove around 6:40
    SCY UT Swim Center main pool north end (no blocks)
    Swam with David & Tyler
    beside Larry, Sierra, & Gull


    Warm up
    went around 1500

    Main Set

    2 rounds of
    4 x 50 FR on 40 right into
    3 x 50 FR on 35 right into
    2 x 50 fr on 32.5
    50 easy on 1:00

    Assigned: 1200 pull desc 400's
    Did: 12 x 50 flutter kick with a board fast, went 35's, 6's, & 7's

    Assigned: 4 rounds of 4 x 50 k on 40 with fins, right into 50 fr on 35
    Did 4 x (4 x 50 k on 40) skipped the 50 fr swim

    8 x 25
    odds: drill
    evens: fast

    Next Meet:

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

    Updated December 28th, 2012 at 12:50 PM by ande

    Categories
    Swim Workouts
  16. Wed Dec 26th, 2012

    by , December 26th, 2012 at 10:11 AM (Ande's Swimming Blog)
    Wed Dec 26th, 2012

    Whoa, check out the new look of our forum & blogs,
    guess it's been a while since I posted.

    Just renewed My 2013 USMS membership
    http://www.usms.org/reg/
    http://www.usms.org/reg/content/benefits

    Don't have a team? Consider registering with Longhorn Masters / TXLA
    especially if you ever swam for Longhorn, UT or are coming to the 2013 South Central SCY Zone Championships in Austin 1st weekend in April

    Swam: Thu Dec 20, Fri Dec 21 & Sun Dec 23
    Did not swim: Sat, Mon & Tue (we had no practice Mon & Tue)
    haven't lifted weights in 4 weeks & it's time to begin again


    Ed Coates coached
    6:30 - 8:00 dove around 6:40
    SCY UT Swim Center main pool north end (no blocks)
    Swam with Mike & Keith
    beside David Alley, Jeff, Larry & Robert Killeen


    Warm up
    went around 300

    Main Set

    Assigned: 12 x 150 done 100 IM 50 stroke on 2:15 desc 1 - 3
    Did: 100's flutter kick with a board desc 1 - 3

    Assigned: 800 K with fins
    Did: 4 x (100k, 50 skip, 50 strong) went 34 - 6 on my strong kick

    Assigned: 12 x 75 on 1:15 done 50 IM 25 stroke fast
    Did: 50 drill 25 K fast

    300 FR swim do as few breaths as possible
    took 0 on 1st length, 2 on lengths 2 - 11, 1 on length 12, 21 total


    Next Meet:

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

    Updated December 26th, 2012 at 10:47 AM by ande

    Categories
    Swim Workouts
  17. Tue Dec, 18th, 2012 + a double

    by , December 18th, 2012 at 04:03 PM (Ande's Swimming Blog)
    Tue Dec, 18th, 2012

    Forgive me friends it's been 8 days since my last blog
    I swam Mon, Fri, Thu, Wed
    did not swim Sat or Sun

    Whitney coached
    6:30 - 8:00 dove around 6:35
    SCY UT Swim Center diving well
    Swam with Paul
    beside Jim, Chris, Mike and Todd


    Warm up
    went around 800

    Main Set

    40 x 50 on 1:00
    each round has 10 followed by 100 easy
    BEST AVE
    1) 25 FL 25 BK
    2) 25 BK 25 BR
    3) 25 BR 25 FR
    4) 50 FR

    then I came back at noon for more fun and held faster times than this morning.
    Swam with Dale,
    beside Keith & Stacy


    Next Meets:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Categories
    Swim Workouts
  18. Mon Dec, 10th, 2012

    by , December 10th, 2012 at 03:44 PM (Ande's Swimming Blog)
    Mon Dec, 10th, 2012

    Swam Friday
    Did not swim of lift Sat & Sun
    I've still been sick, I'm still coughing. I skipped 5:30 practice today and slept in.


    Whitney coached
    Noon to 1:15 dove around 12:08
    SCY UT Swim Center
    south end
    Swam with Jim & Korey
    beside Ned, Anna, & Dave Van Dam


    Warm up
    went around 400 easy

    Main Set

    050 on 0:35 right into
    100 on 1:10 RI
    150 on 1:45 RI
    200 on 2:20 RI
    200 on 2:20 RI
    150 on 1:45 RI
    100 on 1:10 RI
    050 on 0:35
    Made it
    1:00 rest

    16 x 25 k on 30
    odds fast
    evens easy

    repeated ladder and added 5 sec to each interval
    made it

    Repeated same kick set, but did 12 SDKs on fast with mod back k to wall

    Repeat ladder one more time on original pace
    made it

    50 easy


    Next Meets:


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

    Updated December 18th, 2012 at 03:15 PM by ande

    Categories
    Swim Workouts
  19. Thu Dec 6th 2012

    by , December 6th, 2012 at 01:05 PM (Ande's Swimming Blog)
    Thu Dec 6th 2012

    I swam Mon, Tue, & Wed
    Today I am sick and am not going to swim feels like a bad cold
    Categories
    Swim Workouts
  20. Sat Dec 1 2012

    by , December 1st, 2012 at 10:36 PM (Ande's Swimming Blog)
    Sat Dec 1 2012

    SCM Meet


    200 - 239
    4 x 50 Medley Relay
    BK 27.82 Me, 49
    BR 29.64 David Guthrie, 52
    FL 28.09 Jim Sauer, 55
    FR 23.87 Mike Varozza, 45
    1:49.42 WR was 1:49.6
    I had too much glide into my turn
    Should have taken one more stroke

    4 IM
    was just minutes after the relay
    I was thinking, I'm tired I don't really wanna do it
    I got up any way & cruised it beside Jim Sauer
    30.95 36.37 1:07.3
    39.91 39.48 1:19.4 2:26.7
    41.40 42.33 1:23.7
    35.51 33.85 1:09.4 4:59.80
    Got deeked in BR

    Next was 50 BK, I should have skipped it since I had a time from the relay
    28.05

    Skipped the 100 FL,
    Should have skipped the 50 BK & swam the 1 FL

    50 FR
    Felt terrible & weak
    25.6

    100 IM
    Felt fried from my other races
    Went 1:01.3 last year
    Terrible jammed BK to BR turn
    1:02.96
    28.85 34.11

    Then swam an easy 1 Fr on the 4 x 1 Fr relay
    Event 24 Men 200-239 400 SC Meter Freestyle Relay
    Regional: 4:04.17 * 12/1/2012 Longhorn Aquatics
    D Guthrie, J Sauer, A Rasmussen, M Varozza
    1 TXLA-ST A 4:04.17*
    1) Guthrie, David M52 2) Sauer, Jim M55
    3) Rasmussen, Anders M49 4) Varozza, Mike M45
    27.93 57.70
    31.45 1:05.59
    29.68 1:01.63
    28.71 59.25


    Tomorrow I race:
    1 BK on 4x1 medley, WR is 4:09
    4 Fr plan to skip it
    50 BR might skip it too
    200 IM hope to do better than my 1 or 4 IM
    50 FL is right after the 2 IM
    Entered 800 FR, might swim might skip

    Updated December 4th, 2012 at 03:38 PM by ande

    Categories
    Swim Workouts
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