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Swim Workouts

  1. Mon Mar 9th, 2009

    by , March 9th, 2009 at 03:43 PM (Ande's Swimming Blog)
    Mon Mar 9th, 2009

    Fina world rankings are out
    SCM
    LCM

    did not swim or lift on Sunday

    right knee hurt a little today
    started on leg press

    Austin Grand Prix RESULTS

    NEXT MEET:
    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009
    18 days away


    NEXT MEET
    USMS MASTERS NATIONALS
    May 8 - 10
    http://www.usms.org/comp/scnats09/
    61 days away


    Program to Count Days


    WEIGHTS (San marcos world gym 7:30 - 8:00)
    bench 10 x 135 5 x 185 6 x 185
    lat pull 8 x 165 5 x 205 5 x 205
    leg press 10 x 180 8 x 270
    lat press 10 x 40 8 x 45,
    BANDS 4 sets of 10 reps with
    2 blue cords & 1 red cord


    TODAYS SWIM PRACTICE
    noon - 1:15
    Whitney Coached
    scy TSC center course, diving well
    swam with Larry, Max, & Vanessa
    dove in around 12:25

    50 easy

    3 x 100 bk
    1) k
    2) dr
    3) fast went 1:06

    assigned 5 x 150 on 1:45
    did 5 x (2 x 50)

    3 x 100 br
    1) k
    2) dr
    3) fast went 1:11

    assigned 5 x 200
    did 5 x (2 x 50) taking 6 SDKs off each wall

    put on FS pro jammers

    100 free strong from a dive
    2 beat kick
    8 SDKs off each wall
    did 8 8 8 6 (this was difficult)
    went 53.6


    50 easy

    Updated March 11th, 2009 at 11:49 AM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. Austin Grand Prix Day 1

    by , March 6th, 2009 at 01:26 PM (Ande's Swimming Blog)
    Thu Mar 5th, 2009

    DAY 1 Austin Grand Prix Psych Sheet

    RESULTS
    believe the meet was dual sanctioned

    THU PRELIMS

    #05 100 Butterfly
    went 51.80
    23.83
    27.97
    Took it out hard and tried to hold on

    #08 200 IM
    went 1:58.39
    25.80
    30.38
    34.55
    27.66
    I was hoping to beat 1:58.9

    Event 12 Men 400 Yard Medley Relay
    1 Longhorn Aquatic-ST 'B' 3:28.46
    1) 25.83 53.32 Rasmussen, Ande 45
    2) 27.37 58.45 Bartee, Todd 39
    3) 23.21 49.93 Blessing, Tyler 36
    4) 22.38 46.76 Varozza, Michael 41


    THU FINALS

    Event 5 Men 100 LC Meter Butterfly
    35 Rasmussen, Ande 45 Longhorn Aquatic WENT 59.40
    27.88 31.52


    NEXT MEET:
    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009
    21 days away


    NEXT MEET
    USMS MASTERS NATIONALS
    May 8 - 10
    http://www.usms.org/comp/scnats09/
    63 days away

    Updated March 6th, 2009 at 02:15 PM by ande

    Categories
    Swim Workouts , Masters Swim Meets / Events , USA-S Swim Meets / Events
  3. Wed Mar 4th

    by , March 4th, 2009 at 08:43 PM (Ande's Swimming Blog)
    Wed Mar 4th, 2009

    probably going to scratch the 100 fl to rest up for the 200 IM, also doing 100 bk relay lead off

    1 day till Austin Grand Prix Psych Sheet Thu Mar 5th
    RESULTS

    still coughing

    Sun Mar 1
    in orlando
    lifted weights
    swam around 700 in hotel pool

    Mon Mar 2nd
    in orlando
    lifted weights
    swam 3 times in hotel pool
    did around 500 each time

    Tue Mar 3rd
    in orlando
    did bands
    swam 2 times in hotel pool
    did around 500 each time

    Wed Mar 4th
    in orlando
    swam at noon in hotel pool
    mostly easy


    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    1 day away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    THU #05 100 Butterfly 52.63 #08 200 IM 2:00.32
    FRI #18 100 Backstroke 54.05
    SAT #24 200 Backstroke 2:21.04 #26 100 Freestyle 48.85


    NEXT MEET:
    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009
    23 days away


    NEXT MEET
    USMS MASTERS NATIONALS
    May 8 - 10
    http://www.usms.org/comp/scnats09/
    67 days away

    Updated March 4th, 2009 at 10:26 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  4. 50 fly 23.0, 50 SDK 23.6

    by , February 27th, 2009 at 10:47 AM (Ande's Swimming Blog)
    Fri Feb 27th, 2009


    6 days till Austin Grand Prix Thu Mar 5th

    Made Swimming World Magazine's Blog Post of the week
    Blog Post of the Week: Ande Rasmussen Provides Strong Masters Workouts

    still coughing

    [ame="http://www.usms.org/forums/showpost.php?p=171284&postcount=1090"]Swim Faster Faster Index[/ame]


    following BIG 12 Championships
    Hook Em
    Kathleen Hersey went 51.78 in her 100 bk out in 25.36
    Hill Taylor 100 bk lead off 22.26 46.03

    Texas Swim Center's Website has a NEW LOOK

    Texas High School Championship meets are this weekend at UT


    TODAYS SWIM PRACTICE
    5:30 - 7:00
    Whitney Coached
    scy TSC center course, bulkheads, blocks & diving well
    dove in FIRST!
    Tyler and Jon were NOT at PRACTICE
    swam with Todd, Mike, Annie, Nate, Ned, Jeff, Larry, Brad, and
    VERY special Guest ROBERT KILLEEN strolled in at 6:30
    warmed up 300 then did 3 fast 50 flys
    went 24.7, 24.0, 25.3
    at the end he was GASPING for breath heard him say a few explitives

    Larry went 5:17, 1:57, & 54
    Mike V: 100 fl 53, 50 fr 21.9
    Todd: 100 IM 58, 100 br 64
    Brad 500 fr 5:35, 3:15 at the 300; 200 fr 1:54


    WARM UP
    15 minutes choice
    did 200 fr then easy 50's

    MAIN SET
    assigned: 500 fast for time
    did: 100 fr easy speed went 53

    200 easy

    Changed into FS PRO Jammers

    assigned: 200 fast for time
    did: 100 fr easy speed went 52

    200 easy

    assigned: 100 fast for time
    did: 50 fl fast
    went 23.7

    200 easy

    assigned 4 x (50 fast for time off blocks, 100 easy)

    changed into B70 Nero Comp

    50 fl Fast
    whitney timed
    go start off blocks
    took 10 SDKs off the start & 8 off the turn
    went 23.0




    200 easy

    50 SDK Fast
    whitney timed
    go start off blocks
    went 23.6


    50 easy


    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    6 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    THU #05 100 Butterfly 52.63 #08 200 IM 2:00.32
    FRI #18 100 Backstroke 54.05
    SAT #24 200 Backstroke 2:21.04 #26 100 Freestyle 48.85


    NEXT MEET:
    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009
    28 days away


    NEXT MEET
    USMS MASTERS NATIONALS
    May 8 - 10
    http://www.usms.org/comp/scnats09/
    72 days away
    Categories
    Swim Workouts
  5. Made Swimming World Magazine's Blog Post of the week

    by , February 26th, 2009 at 01:05 PM (Ande's Swimming Blog)
    Thu Feb 26th, 2009


    7 days till Austin Grand Prix Thu Mar 5th


    Pamela LeBlanc Featured Me in her blog
    Long fingernails = fast swimming

    Made Swimming World Magazine's Blog Post of the week
    Blog Post of the Week: Ande Rasmussen Provides Strong Masters Workouts

    still coughing

    [ame="http://www.usms.org/forums/showpost.php?p=171284&postcount=1090"]Swim Faster Faster Index[/ame]


    following BIG 12 Championships
    Hook Em


    Texas High School Championship meet is this weekend at UT


    TODAYS SWIM PRACTICE
    6:30 - 8:00
    Whitney Coached
    scy TSC center course, bulkheads, blocks
    swam with Tyler Todd Mike & Amy
    beside Larry, Max Meg Michael & doug
    dove in on time


    WARM UP
    200
    50
    200
    50
    200
    50
    200
    50

    MAIN SET
    assigned: 20 x 50 on 1:00 best ave
    did: 4 x (3 easy, 1 skip, 1 fast)
    did 1 fly went 23

    assigned: 10 x 100 on 2:00 best ave
    did: 2 x (3 easy, 1 skip, 1 fast)
    went 55, 51

    assigned: 5 x 100 on 4:00 best ave
    did: 3 x (2 x 50) easy, 2 skip


    50 fl Fast
    went 23


    50 easy


    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    7 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    THU #05 100 Butterfly 52.63 #08 200 IM 2:00.32
    FRI #18 100 Backstroke 54.05
    SAT #24 200 Backstroke 2:21.04 #26 100 Freestyle 48.85


    NEXT MEET:
    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009
    29 days away


    NEXT MEET
    USMS MASTERS NATIONALS
    May 8 - 10
    http://www.usms.org/comp/scnats09/
    73 days away

    Updated February 26th, 2009 at 02:10 PM by ande

    Categories
    Swim Workouts
  6. 23.3 50 Bk

    by , February 25th, 2009 at 12:06 PM (Ande's Swimming Blog)
    Wed Feb 25th, 2009

    8 days till Austin Grand Prix Thu Mar 5th

    still coughing

    [ame="http://www.usms.org/forums/showpost.php?p=171284&postcount=1090"]Swim Faster Faster Index[/ame]


    BIG 12 Championships begin today
    Hook Em


    Texas High School Championship meet is this weekend at UT

    ordered [ame="http://www.usms.org/forums/showpost.php?p=171194&postcount=1084"]Bands: 2 purple, 2 blue, & 2 red [/ame]


    Ordered The Engine 2 Diet:
    The Texas Firefighter's 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds



    WEIGHTS (San marcos world gym 6:30 - 7:00)
    bench 10 x 135 5 x 185 3 x 205
    lat pull 8 x 165 6 x 205 5 x 215
    leg press 10 x 180 8 x 270 6 x 360 (done with leg weights till after meet)
    lat press 6 x 40 8 x 45, 6 x 50,
    BANDS 5 sets of 10 reps with
    2 blue cords & 1 red cord

    TODAYS SWIM PRACTICE
    7:45 - 9:00
    Whitney Coached
    scy TSC center course, bulkheads, no blocks
    swam with Tyler & Jon
    beside Larry, Max Michael & Desiree
    dove in at 8:00
    Pam LeBlanc with the Statesman was at practice working on an article about Desiree


    missed warm up


    main set
    assigned: 9 x 150 done 100 fr 50 stroke
    did 9 x (2 x 50) free worked on SDK

    assigned 300 DPS
    did 3 x 50 DPS took 7 - 8 strokes per length

    assigned: 9 x 125 done 100 IM 25 stroke fast
    did 9 x (50 fr, rest, 25 stroke) 3 fl, 3 bk, 3 br
    worked on SDK, lower recovery on fly which feels great, right groin hurt a little so no breast kicking till next week

    assigned 300 with as few breaths as possible
    did: skipped it

    changed into Blue Seventy Nero Comp

    50 bk Fast
    roll start off bulkhead (no blocks)
    whitney timed
    went 23.3


    50 easy


    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    8 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    THU #05 100 Butterfly 52.63 #08 200 IM 2:00.32
    FRI #18 100 Backstroke 54.05
    SAT #24 200 Backstroke 2:21.04 #26 100 Freestyle 48.85


    NEXT MEET:
    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009
    30 days away


    NEXT MEET
    USMS MASTERS NATIONALS
    May 7 - 10
    http://www.usms.org/comp/scnats09/
    72 days away

    Updated February 25th, 2009 at 01:59 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  7. FAT TUESDAY

    by , February 24th, 2009 at 10:35 AM (Ande's Swimming Blog)
    Tue Feb 24th, 2009

    FAT TUESDAY
    MARDI GRAS
    Laissez Les Bon Temps Roulez
    Here's the Fat Tuesday Song I cowrote with Gayla LeJune & Gumbo Rodeo


    9 days till Austin Grand Prix Thu Mar 5th

    still coughing

    ALL links are complete to the: [ame="http://www.usms.org/forums/showpost.php?p=171284&postcount=1090"]Swim Faster Faster Index[/ame]

    ordered [ame="http://www.usms.org/forums/showpost.php?p=171194&postcount=1084"]Bands: 2 purple, 2 blue, & 2 red [/ame]

    SLEPT IN a little got up at 5:50

    TODAYS SWIM PRACTICE
    6:30 - 8:00
    Whitney Coached
    scy TSC diving well
    swam with Tyler & Ned
    beside Larry, Mark & Meg, Max, jon, & Todd
    dove in at 6:50


    missed warm up



    main set
    assigned: 8 x 25 no breath with fins
    did 4 x 25 sdk no breath

    assigned 4 x 100 on 1:40
    did 4 x 50 fr

    4 x 50

    assigned 4 x 200 on 3:20
    did 4 x (2 x 50) fr

    2 x 100

    assigned 4 x 300 on 5:00
    did 4 x (3 x 50) fr

    200

    assigned 4 x 400 on 6:00
    did 4 x (4 x 50)
    rounds 1 & 3 k



    25 SDK easy speed
    roll start
    whitney timed
    went 10.5

    50 easy


    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    9 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    THU #05 100 Butterfly 52.63 #08 200 IM 2:00.32
    FRI #18 100 Backstroke 54.05
    SAT #24 200 Backstroke 2:21.04 #26 100 Freestyle 48.85


    NEXT MEET:
    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009
    31 days away


    NEXT MEET
    USMS MASTERS NATIONALS
    May 7 - 10
    http://www.usms.org/comp/scnats09/
    73 days away

    Updated February 24th, 2009 at 12:22 PM by ande

    Categories
    Swim Workouts
  8. UPDATED! Meet is 10 days away

    by , February 23rd, 2009 at 11:30 AM (Ande's Swimming Blog)
    Mon Feb 23rd, 2009


    10 days till Austin Grand Prix Thu Mar 5th

    little bit sick coughing up gross green gunk

    ALL links are complete to the: [ame="http://www.usms.org/forums/showpost.php?p=171284&postcount=1090"]Swim Faster Faster Index[/ame]

    Looking at training I did 10 days away from
    2008 SCY Nats (late April)


    SLEPT IN TODAY got up at 7:00
    missed 5:30 - 6:30 work out

    WEIGHTS (San marcos world gym 7:45 - 8:30)
    bench 10 x 135 6 x 185 2 x 205 3 x 200
    lat pull 8 x 165 6 x 205 5 x 215
    leg press 10 x 180 8 x 270 6 x 360 6 x 360
    lat press 8 x 45, 6 x 50, 6 x 55
    BANDS 5 sets of 10 reps with
    2 blue cords & 1 red cord


    TODAYS SWIM PRACTICE
    noon - 1:15
    Whitney Coached
    scy TSC diving well
    swam with jon, matt & michael lovato
    beside Max, larry, Dale, Vanessa, Jen, and a former USC 400 IMer turned triathlete

    warm up
    200 missed
    150
    100
    050
    050

    main set
    assigned: 400
    did 4 x 50 fr went 28's & 9's

    4 x 25 fl done 12.5 fast 12.5 easy

    assigned: 300
    did 3 x 50 went 28's & 9's

    4 x 25 bk done 12.5 fast 12.5 easy

    assigned: 200
    did 2 x 50 went 28's & 9's

    4 x 25 br done 12.5 fast 12.5 easy

    assigned: 100
    did 50

    4 x 25 fr
    done 12.5 fast 12.5 easy

    50 easy

    assigned: 400
    did 4 x 50 fr went 28's & 9's

    4 x 25 fl done 12.5 fast 12.5 easy

    assigned: 300
    did 3 x 50 went 28's & 9's

    4 x 25 bk done 12.5 fast 12.5 easy

    got out
    changed into my old FS PRO legs
    rested 20 minutes

    50 bk fast
    roll start
    whitney timed
    went 23.9

    50 easy


    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    10 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    THU #05 100 Butterfly 52.63 #08 200 IM 2:00.32
    FRI #18 100 Backstroke 54.05
    SAT #24 200 Backstroke 2:21.04 #26 100 Freestyle 48.85


    NEXT MEET:
    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009
    32 days away


    NEXT MEET
    USMS MASTERS NATIONALS
    May 7 - 10
    http://www.usms.org/comp/scnats09/
    74 days away

    Updated February 23rd, 2009 at 03:08 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  9. Fast Friday

    by , February 20th, 2009 at 12:10 PM (Ande's Swimming Blog)
    Fri Feb 20th 2009

    Today FINA met today and issued a press release of their proposals

    Device Testing is Next Big Controversy in Competitive Swimming


    13 days till Austin Grand Prix Thu Mar 5th

    ordering bands today [ame="http://www.usms.org/forums/showpost.php?p=171194&postcount=1084"]BANDS / Stretch Cords[/ame]

    all the links are complete to the [ame="http://www.usms.org/forums/showpost.php?p=171284&postcount=1090"]Swim Faster Faster Index[/ame]

    hope they help you swim faster faster,
    let me know if they do



    TODAYS SWIM PRACTICE
    5:30 - 7:00
    Chris Coached, no Whitney
    scy TSC diving well
    swam with larry, todd & mike
    beside Chris, Meg, Doug & Annie
    dove in on time

    warm up
    easy choice 5:30 - 5:50

    Chris misread todays workout
    it was supposed to be 3 rounds of the following: but it was written like this:

    500 fr fast on 11:00
    50 easy
    200 IM fast on 5:00
    50 easy

    100 choice fast on 3:00
    50 easy
    50 choice fast on 2:00
    50 easy
    3 rounds getting faster each one

    ~ ~ ~ ~ ~

    assigned 500 free fast on 11:00
    did: 2 x 100 easy speed

    50 easy

    200 IM strong
    went 2:08

    50 easy

    assigned 3 rounds or 100 on 3:00, 50 on 2:00
    did:

    100 fr easy speed
    went 58

    50 k
    went 30

    100 fr stronger
    went 53

    skipped the 50

    skipped the 100

    50 SDK easy speed
    went 25

    50 easy


    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    13 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    THU #05 100 Butterfly 52.63 #08 200 IM 2:00.32
    FRI #18 100 Backstroke 54.05
    SAT #24 200 Backstroke 2:21.04 #26 100 Freestyle 48.85


    NEXT MEET:
    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009
    35 days away


    NEXT MEET
    USMS MASTERS NATIONALS
    May 7 - 10
    http://www.usms.org/comp/scnats09/
    77 days away
    Categories
    Swim Workouts
  10. Thursday Meet's 2 weeks away

    by , February 19th, 2009 at 12:40 PM (Ande's Swimming Blog)
    Thu Feb 19th 2009

    feel a little sick, small cough & congestion

    14 days till Austin Grand Prix Thu Mar 5th


    wrote 3 SFF tips yesterday


    [ame="http://www.usms.org/forums/showpost.php?p=171159&postcount=1081"]Digital Pace Clocks[/ame]


    [ame="http://www.usms.org/forums/showpost.php?p=171171&postcount=1082"]Tip 245 IMMERSION: One on One appointments, Training Camps, Swim Camps, Swim Clinics, & Swimming Vacations[/ame]


    [ame="http://www.usms.org/forums/showpost.php?p=171194&postcount=1084"]BANDS / Stretch Cords[/ame]


    Completed the links in the [ame="http://www.usms.org/forums/showpost.php?p=171284&postcount=1090"]SFF Index[/ame]


    hope they help you swim faster faster
    let me know if they do


    TODAYS SWIM PRACTICE
    6:30 - 8:00
    whitney coached
    scy TSC main pool north end with bulk head and blocks
    swam with Jeff, Max, Paul & Michael Lovato
    beside amy, brandon, larry, mike, desiree ficker, andrew, & todd

    warm up
    400 fr finger tip drag
    100 k
    400 fr dps
    100 im

    assigned: 20 x 50 fr on 40
    did: intended to do the set but had sore arms so I skipped 2
    (Todd, Mike, doing them on 35 but I opted for 40)

    assigned 800 done 100 k 100 sw
    did 8 x 50

    assigned: 20 x 50 fr on 40
    did: 11 x 50 on 40, then skipped 1 then 8 x 50 on 40
    held 28's & 9's on most

    assigned 800 done 50 feet first 100 IM 50 free


    8 x 25 SDK no breath on :50
    held 14 - 16's went 13 on #8

    on the last one,
    Eddie Reese watched me as he was walking out of the pool. When I finished Eddie said,
    "Ande, when you're streamlining, you've got your chin tucked up, your head is too high,
    lay your head back keep it in a neutral position."


    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    14 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    THU #05 100 Butterfly 52.63 #08 200 IM 2:00.32
    FRI #18 100 Backstroke 54.05
    SAT #24 200 Backstroke 2:21.04 #26 100 Freestyle 48.85


    NEXT MEET:
    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009
    36 days away


    NEXT MEET
    USMS MASTERS NATIONALS
    May 7 - 10
    http://www.usms.org/comp/scnats09/
    78 days away
    Categories
    Swim Workouts
  11. SDK Breakthrough today

    by , February 18th, 2009 at 11:33 AM (Ande's Swimming Blog)
    Wed Feb 18th 2009

    feeling a bit sick, small cough & congestion

    15 days till Austin Grand Prix Thu Mar 5th

    WEIGHTS (LIFTED san marcos world gym )
    bench 10 x 135 6 x 190 3 x 200
    lat pull 8 x 167 6 x 207 5 x 217
    leg press 10 x 180 8 x 270 6 x 360
    BANDS 5 sets of 10 reps using 2 blue cords & 1 red cord
    lat press machine is busted


    TODAYS SWIM PRACTICE
    7:45 - 8:00
    whitney coached
    scy TSC main pool
    swam with larry & Michael Lovato
    beside Max

    warm up
    4 x 200 done 100 fr 50 k 50 IM
    went :30 on the last 50 K

    assigned 3 rounds of
    5 x 25 on 30 followed by 5 x 125 on 1:40
    did:

    5 x 25 on 30 6 SDKs off each wall then easy
    5 x 75 on 1:40 took 6 SDKs off each wall

    5 x 25 on 30 6 sdks off each wall then easy
    5 x 75 on 1:40 6 sdks

    3 x 25 on 30 (skipped 2)
    3 x 75 on 1:40 skipped 2

    assigned: 4 x 250 fr on 3:30 desc
    did: 3 x 50 on the first one, 2 x 50 on the 2nd one
    got out on the 3rd one
    put on FS PRO legs
    thought about doing a hard 250
    but didn't skipped it



    25 SDK fast
    roll start
    worked it but timing felt off
    whitney timed
    went 10.6


    100 easy
    rest 5:00 minutes

    25 SDK fast
    roll start
    whitney timed
    went 10.0

    This is my fastest ever 25 SDK from a roll start off the side


    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    15 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    THU #05 100 Butterfly 52.63 #08 200 IM 2:00.32
    FRI #18 100 Backstroke 54.05
    SAT #24 200 Backstroke 2:21.04 #26 100 Freestyle 48.85


    NEXT MEET:
    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009


    NEXT MEET
    USMS MASTERS NATIONALS
    May 7 - 10
    http://www.usms.org/comp/scnats09/
    Entered it today

    Updated February 18th, 2009 at 12:55 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  12. 200 IM 2:04 200 k 2:17, 50 bk 23.2

    by , February 16th, 2009 at 11:47 AM (Ande's Swimming Blog)
    Mon Feb 16th 2009

    17 days till Austin Grand Prix Thu Mar 5th
    I'll be in Orlando Fl Sun Mar 1 - Wed 4

    edited the [ame="http://www.usms.org/forums/showpost.php?p=168158&postcount=938"]Suit Surge [/ame]a little today


    TODAYS SWIM PRACTICE
    5:30 - 6:45
    whitney coached
    scy TSC diving well
    swam with nate, mike & doug
    beside tyler, jeff, todd doug & ned

    warm up
    50 fr 50 im 50 fr 50 k

    200 im 70%
    dove
    went 2:20

    4 x 50 fr on :50 desc

    rest 30 sec

    200 im 80%
    went 2:15

    assigned 4 x 100 fr on 1:30
    did 4 x (50 easy 50 skip)
    rest

    200 im 90% dove
    went 2:12

    assigned 4 x 150 fr on 2:10
    did 2 x (2 x 50) skipped last to to change into
    my new blue PRO Jammers

    rest 1:30

    200 im 100%
    dove
    turned at 1:35 at the 150
    went 2:04


    assigned 4 x 200 k with fins
    did 3 x (2 x 50 easy)

    200 k fast no board
    dove
    went 2:17

    assigned 100 IM fast
    skipped it

    changed into B70


    50 bk fast
    roll start
    whitney timed
    went 23.2


    50 easy

    sat by UT womens coach kim brackin after practice
    yesterday she ran the half marathon in 2 hours
    watched Kirsty Coventry & Kathleen Hersey do the last part of
    12 x 100 k with a board on 2:00
    kirsty did all fast
    Kathleen did 2 fast 1 easy

    sat by eddie reese
    he told me he's going to clovis


    WEIGHTS (LIFTED after swimming at world gym in san marcos)
    bench 10 x 135 6 x 190 4 x 200
    lat press 8 x 40 8 x 45 8 x 50
    lat pull 8 x 167 6 x 207 5 x 215
    leg press 10 x 180 8 x 270 8 x 320
    BANDS

    short cut to Ande's Swimming Blog
    http://TinyURL.com/AndeSwim


    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    17 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    #05 100 Butterfly 52.63
    #08 200 IM 2:00.32
    #18 100 Backstroke 54.05
    #24 200 Backstroke 2:21.04
    #26 100 Freestyle 48.85


    NEXT MEET:
    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009


    NEXT MEET
    USMS MASTERS NATIONALS
    May 7 - 10
    http://www.usms.org/comp/scnats09/
    Entered it today

    Updated February 16th, 2009 at 12:16 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  13. swam in dallas

    by , February 15th, 2009 at 11:42 AM (Ande's Swimming Blog)
    Sun Feb 15th 2009

    TRAINING for SPEED and STRENGTH

    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    18 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    #05 100 Butterfly 52.63
    #08 200 IM 2:00.32
    #18 100 Backstroke 54.05
    #24 200 Backstroke 2:21.04
    #26 100 Freestyle 48.85


    MEET: 2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009


    MEET: Masters Nationals
    Fri May 8 - Sunday May 10


    TODAYS SWIM PRACTICE
    9:00 - 10:00
    Bobby Patton coached
    LCM in DALLAS at SMU outdoor pool
    swam with patti, liam, david swenson, jason fink, & jim dolan
    jay yarid was nice enough to lead me to the pool, saw mook rhodenbaugh & eddie sinnot

    500 warm up

    10 x 50 on 1:00
    done
    odds 25 dr 25 sw
    even 50 fr easy

    12 x 50
    1 12.5 fast 37.5 easy
    2 25 fast 25 easy
    3 37 fast 12 easy
    5 50 easy

    200 easy

    6 x 50 on1:30 37.5 fast 12.5 easy
    these were hard

    200 easy

    25 fast for time
    went 11.8
    bobby timmed
    Categories
    Swim Workouts
  14. FAST FRIDAY

    by , February 13th, 2009 at 10:47 AM (Ande's Swimming Blog)
    Fri Feb 13th 2009

    TRAINING for SPEED and STRENGTH

    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    20 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    #05 100 Butterfly 52.63
    #08 200 IM 2:00.32
    #18 100 Backstroke 54.05
    #24 200 Backstroke 2:21.04
    #26 100 Freestyle 48.85


    MEET: 2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009


    MEET: Masters Nationals
    Fri May 8 - Sunday May 10


    TODAYS SWIM PRACTICE
    5:30 - 7:00
    whitney coached
    scy TSC main pool
    swam with mike, tyler, todd, larry, jen, amy, brandon & doug
    dove in on time

    started with FS PRO Jammer

    warm up
    2 rounds of 200 fr, 150 fr, 100 k, 50 few breaths

    MAIN SET

    3 rounds of:

    Round 1:
    100 fr on 2:30 done 025 fast 075 easy

    100 fr on 2:30 done 050 fast 050 easy
    went 29

    100 fr on 2:30 done 075 fast 025 easy
    went 45

    100 fr on 2:30 done 100 fast 000 easy
    dove
    went 54

    100 easy on 2:30

    200 fr fast
    went 1:56


    100 easy on 2:30


    Round 2

    assigned: 100 fr on 2:30 done 025 fast 075 easy
    did: skipped to put on B70

    assigned: 100 fr on 2:30 done 050 fast 050 easy
    did: skipped to put on B70

    100 fr on 2:30 done 075 fast 025 easy

    100 fr on 2:30 done 100 fast 000 easy
    dove
    went 52

    100 easy on 2:30

    200 fr fast
    went 1:54


    100 easy on 2:30


    Round 3:

    skipped all the 100's to rest up for the 200 hard

    200 fr fast
    went 1:52


    100 easy on 2:30
    Categories
    Swim Workouts
  15. 50 bk 23.6

    by , February 12th, 2009 at 10:42 AM (Ande's Swimming Blog)
    Thu Feb 12th 2009

    TRAINING for SPEED and STRENGTH

    WEIGHTS (LIFTED 5:30 - 5:55)
    bench 10 x 135 6 x 185 5 x 195
    lat press 8 x 40 8 x 45 8 x 50
    lat pull 8 x 167 6 x 207 5 x 215
    leg press 10 x 180 8 x 270
    BANDS 3 sets


    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    21 days / 3 weeks away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    #05 100 Butterfly 52.63
    #08 200 IM 2:00.32
    #18 100 Backstroke 54.05
    #24 200 Backstroke 2:21.04
    #26 100 Freestyle 48.85


    MEET: 2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009


    MEET: Masters Nationals
    Fri May 8 - Sunday May 10


    TODAYS SWIM PRACTICE
    6:30 - 8:00
    whitney coached
    scy TSC main pool
    swam with tyler meg & doug
    beside larry ned paul desiree & amy
    dove in at 6:37

    warm up
    assigned 4 x (150 fr, 50 k, 50 with 3 breaths)
    did 2 full rounds one partial round

    10 x 50 fr on 1:00
    fast on #5 & 10
    went 25 & 23

    50 easy

    10 x 50 fr on 0:55
    fast on #5 & 10
    went 25 & 24

    50 easy

    10 x 50 k on 0:50
    fast on #5 & 10
    went 32 & 29

    50 easy

    10 x 50 bk on 0:45
    fast on #5 & 10
    went 28 & 26

    50 easy

    10 x 50 fr on 0:40
    arms hurt skipped a 50
    fast on #5 & 10
    went 28 & 27

    assigned 10 x 50 on :35
    did: SKIPPED IT

    assigned 10 x 50 on 30 with fins
    did: SKIPPED IT

    changed into FS PRO legskin

    50 bk fast
    roll start
    whitney timed
    went 23.6


    50 easy
  16. lifted & short swim practice

    by , February 10th, 2009 at 10:07 AM (Ande's Swimming Blog)
    Tue Feb 10th 2009

    TRAINING for SPEED and STRENGTH

    WEIGHTS (LIFTED 5:30 - 5:55)
    bench 10 x 135 6 x 185 4 x 195
    lat press 8 x 40 8 x 45 8 x 50
    lat pull 8 x 167 6 x 207 5 x 215
    leg press 10 x 180 8 x 270 8 x 320
    Lat Press with bands


    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    23 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    #05 100 Butterfly 52.63
    #08 200 IM 2:00.32
    #18 100 Backstroke 54.05
    #24 200 Backstroke 2:21.04
    #26 100 Freestyle 48.85


    NEXT MEET:
    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009

    NEXT MEET:
    Masters Nationals
    Fri May 8 - 10


    TODAYS SWIM PRACTICE
    6:30 - 8:00 (got out at 7:25 to make an 8:00 meeting)
    whitney coached
    scy TSC main pool
    swam with tyler amy brandon & ned
    beside larry max nate doug & meg

    warm up
    did around 500

    200 fr on 2:20 went 2:12 right into
    4 x 50 k on :45
    100 easy
    rest 30 - 60 sec

    200 fr on 2:15 went 2:08 right into
    3 x 50 k on :45
    100 easy
    rest 30 - 60 sec

    200 fr on 2:10 went 2:04 right into
    2 x 50 k on :45
    100 easy
    rest 30 - 60 sec

    200 fr on 2:05 went 2:00 right into
    50 k on :45
    100 easy

    assigned: 800
    did: 6 x 50
    odds easy, rest 35,
    evens strong with 8 SDKs rest 35 sec
    went 29, 28, 27

    got out around 7:25
  17. TIME FOR CPP Sun Feb 8th 2009

    by , February 8th, 2009 at 06:41 PM (Ande's Swimming Blog)
    Sun Feb 8th 2009

    I've decided to start doing
    SPEED and STRENGTH TRAINING TO PREPARE FOR THE GRAND PRIX

    short cut to Ande's Swimming Blog
    http://TinyURL.com/AndeSwim


    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    25 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    #05 100 Butterfly 52.63
    #08 200 IM 2:00.32
    #18 100 Backstroke 54.05
    #24 200 Backstroke 2:21.04
    #26 100 Freestyle 48.85


    NEXT MEET:
    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009


    TODAYS SWIM PRACTICE
    noon - 8:00
    chris coached
    scy TSC main pool
    swam with larry jon nate & matt

    warm up
    did around 400

    assigned 3 rounds of
    2 x 200 fr on 2:40
    2 x 100 fr on 1:20
    2 x 050 fr on 0:40
    Rest 1:00
    50 FAST

    did half of round 1 & round 2 then totally skipped round 3
    worked on SDK


    WEIGHTS (LIFTED 4:00 PM - 5:00)
    bench 10 x 135 6 x 185 4 x 195 2 x 200
    lat press 8 x 40 8 x 45 8 x 50 5 x 55
    lat pull 8 x 167 6 x 207 5 x 215 5 x 215
    leg press 10 x 180 8 x 270 8 x 320 6 x 360
  18. saturday

    by , February 8th, 2009 at 10:24 AM (Ande's Swimming Blog)
    Sat Feb 7th 2009

    short cut to Ande's Swimming Blog
    http://TinyURL.com/AndeSwim

    been debating how to prepare for my next MEET
    Time to shift to speed and strength training



    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    26 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    #05 100 Butterfly 52.63
    #08 200 IM 2:00.32
    #18 100 Backstroke 54.05
    #24 200 Backstroke 2:21.04
    #26 100 Freestyle 48.85


    NEXT MEET:
    2009 South Central Zone USMS Championships
    March 27 to 29, 2009



    TODAYS PRACTICE
    7:30 - 9:00
    whitney coached
    scy TSC main pool north end blocks
    swam with todd mike tyler nate & ned


    600 warm up

    Main Set

    assigned 4 x 300 fr
    did 4 some of it

    changed into fs pro legs

    100 fr fast
    dove went pretty fast
    caught todd and shut it down
    went 53

    assigned 4 x 300 fr
    did some of it

    changed into blue seventy

    100 fr fast
    went out way to hard
    had no legs on the last length
    went 49

    easy 200

    rested 15 minutes

    50 fast
    went 21.9
    whitney timed

    50 easy

    25 SKD fast
    roll start
    went 10.0

    25 easy
    Categories
    Swim Workouts
  19. FAST FRIDAY

    by , February 6th, 2009 at 12:42 PM (Ande's Swimming Blog)
    Fri Feb 6th 2009

    short cut to Ande's Swimming Blog
    http://TinyURL.com/AndeSwim

    I'm debating how to prepare for my next week
    how much speed and strength training
    how much rest
    how much aerobic training


    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    27 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    #05 100 Butterfly 52.63
    #08 200 IM 2:00.32
    #18 100 Backstroke 54.05
    #24 200 Backstroke 2:21.04
    #26 100 Freestyle 48.85


    NEXT MEET:
    2009 South Central Zone USMS Championships
    March 27 to 29, 2009
    Entered
    Friday
    4 400 Ind. Medley 4:29.99
    Saturday, March 28 Warm-ups 8:00 A.M. Meet 9:00 A.M.
    8 100 Ind. Medley 54.99
    10 200 Back 2:04.99
    14 100 Free 48.99
    16 50 Back 24.99
    20 100 Fly 52.99
    Sunday, March 29 Warm-ups 8:00 A.M. Meet 9:00 A.M.
    30 50 Free 21.99
    32 100 Back 53.99
    38 200 Ind. Medley 2:59.99
    40 50 Fly 23.99
    42 200 Free 1:49.99


    TODAYS PRACTICE
    5:30 - 7:00
    whitney coached
    scy TSC main pool north end blocks
    swam with todd tyler nate doug larry meg jamie & joe
    Dove in at 5:33

    warm up
    did around 600

    wore FS PRO JAMMERS

    Main Set

    4 x 50 fr on 1:15
    1) 085%
    2) 090%
    3) 095%
    4) 100% from a dive
    went 23 on #4

    4 x 100 fr on 2:30
    1) 085%
    2) 090%
    3) 095%
    4) 100% from a dive
    went 54 on #4

    4 x 200 fr on 4:00
    1) 085%
    2) 090%
    3) 095%
    4) 100% from a dive
    went 2:13, 2:06, 2:02, 1:54 on #4

    assigned 100 easy
    did skipped it to put on B70 Nero Comp

    4 x 50, IM order on 1:15
    strong on each
    dive #4

    4 x 100, IM order on 2:30
    dive #4
    went 54 on #4

    4 x 200 FR on 4:00
    1) 085%
    2) 090%
    3) 095%
    4) 100% from a dive
    went 2:10, 2:06, 1:59, then 1:55 on #4

    100 easy

    this work out was deceptively difficult

    Updated February 6th, 2009 at 03:00 PM by ande

    Categories
    Swim Workouts
  20. Thu Feb 5th 2009

    by , February 5th, 2009 at 10:31 AM (Ande's Swimming Blog)
    Thu Feb 5th 2009

    short cut to Ande's Swimming Blog
    http://TinyURL.com/AndeSwim


    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX

    Thursday March 5 - Saturday March 7, 2009
    28 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    http://www.utexas.edu/longhornaquati...fo_1-16-09.pdf
    entered the following events
    #05 100 Butterfly 52.63
    #08 200 IM 2:00.32
    #18 100 Backstroke 54.05
    #24 200 Backstroke 2:21.04
    #26 100 Freestyle 48.85


    NEXT MEET:
    2009 South Central Zone USMS Championships
    March 27 to 29, 2009
    http://www.southtexasmastersswimming...%20Masters.pdf



    WEIGHTS
    bench 10 x 135 5 x 195
    lat press 8 x 40 8 x 45 8 x 50
    lat pull 8 x 167 5 x 207
    leg press 10 x 180 8 x 270


    TODAYS PRACTICE
    6:30 - 8:00
    whitney coached
    scy TSC main pool
    swam with todd amy & doug
    beside mike tyler & larry
    nate mike Larry max
    dove in at 6:36

    warm up
    assigned 800 / swim till 6:45
    did around 500

    Main Set
    10 x _____ fr on 2:00 go far as you can
    go further & faster on 5 & 10
    1 - 4 150's held around 1:40's
    5 175 went 1:48
    6 - 9 150's
    10 175 went 1:47

    100 easy

    10 x _____ K on 2:00 go far as you can
    go further & faster on 5 & 10
    1 - 4 100's 73, 72, 71, 71
    5 100 went 69
    6 - 9 100's held under 1:15's
    10 100 went 66

    100 easy

    10 x _____ PULL (I swam free) on 2:00
    go far as you can
    go further & faster on 5 & 10
    1 175
    2 150
    3 175 arm cramps (skipped a 50)
    4 150
    5 175 went 1:47
    6 150
    7 175 (skipped a 50)
    8 150
    9 150
    10 200 went 1:58
    thought I was going slower than that
    todd lead the lane & pulled away from me
    he went 1:53, tyler went 1:55

    100 easy