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Swim Workouts

  1. 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
  2. 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
  3. 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
  4. Wed Feb 4th

    by , February 4th, 2009 at 07:02 PM (Ande's Swimming Blog)
    Wed Feb 4th

    did not swim today
    coached the san marcos rattlers

    spent today at the emergency room
    my son sprained both his ankles
    Categories
    Swim Workouts
  5. Tue Feb 3rd 2009

    by , February 3rd, 2009 at 11:11 AM (Ande's Swimming Blog)
    Tue Feb 3rd 2009

    Jason Lezak's approach to weight training
    http://www.bodybuilding.com/fun/jasonlezak1.htm

    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
    30 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 6 x 185 6 x 185
    lat press 8 x 40 8 x 45 8 x 50 which is similar to Straight Arm Pull Downs, each hand is holding a pulley
    lat pull 8 x 167 8 x 197 5 x 207
    leg press 10 x 180 8 x 270 8 x 270


    TODAYS PRACTICE
    6:30 - 8:00
    whitney coached
    scy TSC main pool
    swam with nate mike Larry max
    beside paul, amy tyler, todd ned doug meg sally & michael lovato

    warm up
    300 k
    200
    100

    50 strong
    went 24

    main set
    50 drop down set
    started at 1:00
    interval drops by 1 sec on each repeat
    took 5 SDKs on 50's till I got into the low 40's
    made it to 30

    100 easy
    200 IM 25 dr 25 sw
    assiged 300
    did 3 x 50
    assigned 400
    did 4 x 50

    10 x 50 free FAST on :50
    from a dive (that was a lot of climbing out of the pool, pretty exhausting)
    instruction was to hold pace you dropped down to or faster
    held 27's

    50 SDK fast
    WENT FROM A GO start off the SIDE
    whitney timed
    wore FS PRO legs
    went 24.4

    50 easy

    Updated February 3rd, 2009 at 03:15 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  6. sunday

    by , February 1st, 2009 at 08:50 PM (Ande's Swimming Blog)
    Sun Feb 1st 2009

    did not swim yesterday but I did lift weights at world gym



    will blog todays practice at:
    http://andesswimmingblog.blogspot.com
    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
    32 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets

    MEET INFO IS UP
    HEARD THIS WILL BE MICHAEL PHELPS FIRST MEET since he started training again
    Meet Information Online Entry starts on Sunday, February 1, 2009 12:00 AM Central Time
    http://www.usaswimming.org/ome

    TODAYS PRACTICE
    noon to 1:15
    brigette coached
    scy TSC main pool
    swam with nate & Larry

    warm up
    500 easy

    6 x (50 dr on 50, 50k on 50, 100 mod on 1:20)

    100 fr strong on 1:20
    50 easy
    2 x 100 fr strong on 1:20
    50 easy
    3 x 100 fr strong on 1:20
    100 easy
    2 x 100 fr strong on 1:20
    50 easy
    100 fr strong
    went 56
    50 easy

    4 x (2 x 50)

    50 esdy
    Categories
    Swim Workouts
  7. FAST FRIDAY

    by , January 30th, 2009 at 10:36 AM (Ande's Swimming Blog)
    Fri Jan 30th 2009

    folks asked me for links to these at today's practice:
    men's 4x100 freestyle relay - Beijing - UNDERWATER VIEW
    phelps turn


    will blog todays practice at:
    http://andesswimmingblog.blogspot.com
    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

    32 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
    MEET INFO IS UP
    HEARD THIS WILL BE MICHAEL PHELPS FIRST MEET since he started training again
    Meet Information Online Entry starts on Sunday, February 1, 2009 12:00 AM Central Time
    http://www.usaswimming.org/ome

    TODAYS PRACTICE
    5:30 - 7:00
    whitney coached
    scy TSC main pool BLOCKS & Diving well
    swam with Tyler, Todd, & Larry
    Next to Ned Chris & Mark
    Mike, Mike Lovato,
    dove in on time

    started in Diving well
    did 2 1/2 rounds of 150 fr 50 k 150 fr 50 IM
    stop at 5:50

    put on FS PRO LEGSKINS

    5 x 100 fr on 2:00 85% - 90% effort
    went 62, 62, 62, 61, 60

    1:00 rest


    add up times from first set
    2 + 2 + 2 + 1 + 0 = 7
    add 5 more sec
    7 + 5 = 12
    then do a 500 in 5:12 or better

    500 fr STRONG for time
    went 5:10

    200 fr easy

    4 x 50 fr on 1:00
    85% - 90% effort
    held 28's & 29's

    200 fr strong
    went 1:57

    100 fr easy

    SWITCHED POOLS
    went to north end
    had blocks

    5 x 100 fr on 2:30
    from a dive
    85% - 90% effort
    went 58, 58, 57, 56, 56

    1:00 rest

    500 fr STRONG for time
    from a dive
    lead the lane
    went 5:04
    I'm pretty sure this was my best practice time for a 500 free as a masters swimmer


    100 easy

    Updated January 30th, 2009 at 02:36 PM by ande

    Categories
    Swim Workouts
  8. Thu Jan 29th 2009

    by , January 29th, 2009 at 11:16 AM (Ande's Swimming Blog)
    Thu Jan 29th 2009

    will blog todays practice at:
    http://andesswimmingblog.blogspot.com
    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

    35 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
    MEET INFO IS UP
    HEARD THIS WILL BE MICHAEL PHELPS FIRST MEET since he started training again
    Meet Information Online Entry starts on Sunday, February 1, 2009 12:00 AM Central Time
    http://www.usaswimming.org/ome

    whitney coached
    scy TSC main pool
    swam with Tyler, Todd, Mike, Mike Lovato,
    beside Larry, Max, Ned, Amy Brandon, & Meg
    dove in around 7:33

    200
    2 x 25
    200
    2 x 25
    200
    2 x 25

    20 x 50 FR
    done 4 rounds of
    (3 on 32, 1 easy on 1:00, 1 low breath)

    300 IM done 25 RA, 25 LA, 25 sw

    20 x 50 FR
    done 4 rounds of
    4 on 32, 1 low breath on 1:00
    made the 32's
    didn't make the low breath stuff

    300 done 25 k rs, 25 k ls, 25 sw

    put on FS PRO jammer

    21 x 50 FR
    done 3 rounds of
    5 on 32, 1 easy on 1:00, 1 low breath
    made them all

    assigned: 10 x 50
    odds on 30
    evens on 40
    did: 5 x (odds 50 fr on :30, evens 25 fr on :40 swam half way and back)

    100 easy

    25 SDK FAST
    roll
    whitney timed
    went 10.4


    50 easy

    Updated January 29th, 2009 at 11:49 AM by ande

    Categories
    Swim Workouts
  9. Wed Jan 28th 2009

    by , January 28th, 2009 at 03:24 PM (Ande's Swimming Blog)
    Wed Jan 28th 2009

    Weights
    Lat press 8 x 35 8 x 40 8 x 45
    lat pull 8 x 165 6 x 205 5 x 205
    bench press 12 x 135 6 x 185 5 x 185
    leg press 8 x 180 8 x 270 8 x 320


    will blog todays practice at:
    http://andesswimmingblog.blogspot.com
    short cut to Ande's Swimming Blog
    http://TinyURL.com/AndeSwim


    NEXT MEET: USA Swimming Austin Grand Prix Austin TXThursday March 5 - Saturday March 7, 2009
    35 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    MEET INFO IS UP
    HEARD THIS WILL BE MICHAEL PHELPS FIRST MEET since he started training again

    TRAINED WITH THE SAN MARCOS RATTERS
    SCY San Marcos Activity Center Pool
    Skip & I coached
    8:15 - 9:15

    they are tapering for their district meet
    so we did an easy taper work out

    probably went just over 1,000
  10. Tue jan 27th 2009

    by , January 27th, 2009 at 10:43 AM (Ande's Swimming Blog)
    Tue jan 27th 2009

    mailed in my postal hour swim papers yesterday

    Are you on FACEBOOK?
    http://www.facebook.com/people/Ande-Rasmussen/7921551

    will blog todays practice at:
    http://andesswimmingblog.blogspot.com
    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
    36 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    MEET INFO IS UP
    HEARD THIS WILL BE MICHAEL PHELPS FIRST MEET since he started training again


    6:30 - 8:00
    Whitney coached
    SCY swim center MAIN POOL NO Blocks
    swam with Tyler Todd & andrew
    beside Mike, chris, ned, doug, max, larry, paul nate amy & brandon
    arrived on time
    dove in FIRST

    WARMUP
    2 x (200 fr 50 r 50 l, 200 fr 50 rk, 50 lk)

    every one started the
    swim-as-far-as-you-can main set together

    wore FS PRO Jammers

    4 x ______ fr on 2:30
    did 225's
    made it

    100 easy

    4 x ______ fr on 2:10
    did 200's
    made 1 & 2 skipped a 50 on 3, made 4

    100 easy

    4 x ______ k on 1:50
    did 100's k hoping to hold 1:15's
    went 1:11, 1:10, 1:09, 1:07

    100 easy

    4 x ______ sw on 1:30
    did 125's
    pretty easy

    100 easy

    4 x ______ bk on 1:10
    did 100's
    made it

    100 easy

    4 x ______ fr on 0:50
    did 75's

    100 easy

    100 fr FAST for time
    went 51


    100 easy
    Categories
    Swim Workouts
  11. mon 01/26

    by , January 26th, 2009 at 01:05 PM (Ande's Swimming Blog)
    Mon Jan 26th 2009

    swam yesterday at noon

    will blog todays practice at:
    http://andesswimmingblog.blogspot.com
    short cut to Ande's Swimming Blog
    http://TinyURL.com/AndeSwim


    NEXT MEET: USA Swimming Austin Grand Prix Austin TX
    March 5 - 7, 2009
    37 days away
    Meet format: Short Course AM, Long Course PM
    Meet Events: Thursday, Friday, Saturday
    http://www.utexas.edu/longhornaquatics/meets
    MEET INFO IS UP

    Weights
    Lat press 8 x 35 8 x 40 8 x 45
    lat pull 8 x 165 10 x 187 8 x 195
    bench press 12 x 135 8 x 175 5 x 185
    leg press 8 x 180 8 x 270 8 x 320
    leg curl
    leg extension
    Incline crunches

    coached San Marcos High Rattlers 8:15 - 9:25 so I missed the A.M. workout

    5:30 - 6:30
    Whitney coached
    SCY swim center diving well, NO Blocks
    swam with Tyler & Todd
    beside Nate doug & Jeff
    dove 5:45

    400

    4 x 25 fl

    400

    4 x 25 bk

    400

    4 x 25 br

    400

    4 x 25 fr

    800

    assigned 8 x 125 with fins
    did 8 x (50, 50 rest, 25 SDK)

    100 easy

    Updated January 27th, 2009 at 10:18 AM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  12. 1 hour postal swim

    by , January 24th, 2009 at 12:11 PM (Ande's Swimming Blog)
    Sat Jan 24th 2009

    did the postal hour swim in today's practice

    will blog todays practice at:
    http://andesswimmingblog.blogspot.com
    short cut to Ande's Swimming Blog
    http://TinyURL.com/AndeSwim


    NEXT MEET: USA Swimming Austin Grand Prix Austin TX
    March 5 - 7, 2009
    40 days away
    Meet format: Short Course AM, Long Course PM
    Meet Events: Thursday, Friday, Saturday
    http://www.utexas.edu/longhornaquatics/meets
    MEET INFO IS UP


    6:30 - 8:00
    Whitney coached
    SCY swim center main pool NO Blocks
    swam beside Larry Amy & Brandon

    wore blue seventy nero comp

    warmed up till 6:52

    we started the one hour swim at 6:55
    tried to stay long smooth and relaxed
    whitney counted
    started out easy didn't want to die
    hoped to keep up with larry
    in the first 1000 I had arm cramps then they went away, I wound up lapping Larry 3 times
    towards the end I felt like I was close to getting calf cramps but I didn't get a full on cramp

    whitney put a kick board in the water after each 1,000

    here's my 500 / 1000 / 1650 splits

    500 5:43.1

    1000 11:23.1 5:40.0

    1500 17:00.2 5:27.1

    1650 18:40.0

    2000 22:33.1 11:10.0 5:32.9

    2500 28:06.5 5:33.4

    3000 33:35.5 11:02.4 5:29.0

    3300 36:54.2 18:14.2

    3500 39:09.1 5:33.6

    4000 44:38.4 11:03.9 5:29.3

    4500 50:12.4 5:33.3

    4950 55:11.1 18:16.9

    5000 55:43.3 11:04.9 5:30.9

    5350 59:36.2

    WENT 5,385 YARDS FOR MY 1 HOUR POSTAL SWIM
    which is much further than I thought I'd go

    easy 100

    Updated January 24th, 2009 at 12:25 PM by ande

    Categories
    Swim Workouts , Masters Swim Meets / Events
  13. FAST FRIDAY

    by , January 23rd, 2009 at 12:29 PM (Ande's Swimming Blog)
    Fri Jan 23rd 2009

    trying to decide whether to do the postal swim or not tomorrow
    That is the work out

    I think the little pain in my left upper shoulder / lower neck is from sleeping, didn't hurt much today

    will blog todays practice at:
    http://andesswimmingblog.blogspot.com
    short cut to Ande's Swimming Blog
    http://TinyURL.com/AndeSwim


    NEXT MEET: USA Swimming Austin Grand Prix Austin TX
    March 5 - 7, 2009
    41 days away
    Meet format: Short Course AM, Long Course PM
    Meet Events: Thursday, Friday, Saturday
    http://www.utexas.edu/longhornaquatics/meets
    MEET INFO IS UP


    5:30 - 7:00
    Whitney coached
    SCY swim center diving well NO Blocks
    swam beside Todd, Tyler, Chris, Doug & Max
    dove in at on time

    WARM UP
    1000 done 75 fr 50 IM 75 fr 50 k

    put on FS PRO JAMMERS

    5 x 100 fr on 2:00 best ave
    dove
    went 57's & 56

    100 easy on 2:00

    4 x 100 fr on 2:00 best ave drop 1 sec
    dove
    went 57's & 56

    100 easy on 2:00

    3 x 100 fr on 2:00 best ave drop 1 sec
    dove
    went 55's & 56's

    100 easy on 2:00

    2 x 100 fr on 2:00 best ave
    dove drop 1 sec
    went 55's

    100 easy on 2:00

    100 fr on 2:00
    went 53



    5 x 50 fr on 1:00 best ave
    push
    went 28's & 29's

    50 easy on 1:00

    4 x 50 fr on 1:00 best ave drop 1 sec
    dove
    went 28's

    50 easy on 1:00

    3 x 50 fr on 1:00 best ave drop 1 sec
    push
    went 28's

    100 easy on 1:00

    2 x 50 fr on 1:00 best ave
    push drop 1 sec
    went 26's

    50 easy on 1:00

    50 fr on 1:00
    dove
    went 23

    50 easy
    Categories
    Swim Workouts
  14. got a foot cramp today

    by , January 21st, 2009 at 04:35 PM (Ande's Swimming Blog)
    Wed Jan 21st 2009

    lifted weights this morning, if I want to swim faster I need to get stronger

    will blog todays practice at:
    http://andesswimmingblog.blogspot.com
    short cut to Ande's Swimming Blog
    http://TinyURL.com/AndeSwim


    NEXT MEET: USA Swimming Austin Grand Prix Austin TX
    March 5 - 7, 2009
    43 days away
    Meet format: Short Course AM, Long Course PM
    Meet Events: Thursday, Friday, Saturday
    http://www.utexas.edu/longhornaquatics/meets
    MEET INFO IS UP

    Weights
    Lat press 8 x 35 8 x 40 8 x 45 6 x 50 6 x 50
    lat pull 8 x 165 10 x 187 6 x 195 5 x 205
    bench press 12 x 135 10 x 165 8 x 175 5 x 185
    leg press 8 x 180 8 x 270 8 x 320 8 x 320
    leg curl
    leg extension
    Incline crunches

    today practice was 7:45 - 9:00 and I comitted to coach San Marcos High Rattlers 8:15 - 9:15 so I missed the A.M. workout

    Noon to 1:00
    Amy coached
    SCY swim center main pool, NO Blocks
    swam with Dale Huggins
    beside Max Davo & Jenn Walker
    dove in at on time

    200 fr
    50
    50
    200 fr
    50
    50
    100 k went 1:18
    100 k with more streamling went 1:10

    assigned 8 x 150
    1 fl bk br
    2 bk br fr
    3 br fr fl
    4 fr fl bk
    5 - 8 were pull
    did 4 x 150 swam 25 free 25 where I pushed off hard and worked the SDK
    5 - 8 did 2 x (50 sw 50 rest 50 swim)

    assigned 600 done 50 k 50 dr 50 sw
    did 4 x 50 k
    did #4 SDK pretty fast
    got a foot cramp on the first 25
    still went 28.2

    100 easy
  15. Tue Jan 20th 2009

    by , January 20th, 2009 at 10:59 AM (Ande's Swimming Blog)
    Tue Jan 20th 2009

    Last night I swam the 50 back in the finals of the
    Longhorn Aquatics New Year's Classic USS Meet in Austin TX
    went 24.64
    last year I went 25.37 at this same meet
    http://www.usms.org/forums/showpost....postcount=1886

    will blog todays practice at:
    http://andesswimmingblog.blogspot.com
    short cut to Ande's Swimming Blog
    http://TinyURL.com/AndeSwim

    NEXT MEET: USA Swimming Austin Grand Prix Austin TX
    March 5 - 7, 2009
    44 days away
    Meet format: Short Course AM, Long Course PM
    Meet Events: Thursday, Friday, Saturday
    http://www.utexas.edu/longhornaquatics/meets


    Weights
    Lat press 8 x 35 8 x 40 8 x 45
    lat pull 8 x 165 5 x 205
    bench press 8 x 135 5 x 185
    leg press 8 x 180 8 x 270


    6:30 - 8:00
    Whitney coached
    SCY swim center main pool, NO Blocks
    swam with nate amy and brandon
    beside larry max paul andrew Todd, & Tyler
    THERE WAS SUPER BAD TRAFFIC ON NORTH BOUND IH 35 THIS MORNING so
    dove in at 7:30


    300 EASY

    8 x 100 on 1:08
    skipped a 50 on #5

    100 easy

    6 x 50 on 1:00
    took 6 ore more SDKs off each wall

    Updated January 20th, 2009 at 11:27 AM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  16. FAST FRIDAY

    by , January 16th, 2009 at 04:01 PM (Ande's Swimming Blog)
    Friday Jan 16th, 2009

    todays complete work out is blogged at
    http://andesswimmingblog.blogspot.co...-tomorrow.html

    short cut: http://TinyURL.com/AndeSwim

    NEXT MEET: Longhorn Aquatics New Year's Classic USS Meet in Austin TX
    Saturday January 17 - Monday 19th
    1 day away training through
    Entered
    Sat
    #4 Boys 200 IM 2:00.85
    #6 Boys 50 Free 22.58
    Sun
    #18 Boys 200 Free 1:50.70
    Mon
    #32 Boys 100 Fly 53.18
    May Deck enter the 50 fly & 50 BK

    NEXT MEET: USA Swimming Austin Grand Prix in Austin TX
    March 5 - 7, 2009
    48 days away
    Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets
    Time Standards are up

    DID NOT LIFT WEIGHTS TODAY

    6:30 - 8:00
    Whitney coached
    SCY swim center main pool, NO Blocks
    arrived early / dove in first
    swam with Max and Meg
    beside Tyler Andrew Chris Jon Andrew & Larry

    warm up
    800

    put my old FS PRO legskin
    Tech suits are made from hydrophobic material, meaning they repel water, but I've noticed as some suits age they don't repel water as well as they did when they were new. Further they stretch out and don't squeeze as tightly losing their compression.

    100 free fast
    went ___


    100 free easy

    30 x 100 free on 2:00
    odds: FAST from a dive
    be within 5 sec of the first fast 100
    evens: easy

    went ____ &____ on the 14 fast 100's
    went ____ on #15
    also I left early on the easy ones so this set was more like:
    Odds FAST on 1:20
    evens easy on 2:40

    this was a HARD SET

    ~ ~ ~ ~ ~

    Then I drove to san marcos and coached the san marcos high school team
    their district meet is in 2 weeks.

    Updated January 16th, 2009 at 06:23 PM by ande

    Categories
    Swim Workouts
  17. Made 3 x 200 fr on 2:10

    by , January 15th, 2009 at 10:52 AM (Ande's Swimming Blog)
    Thursday Jan 15th, 2009

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

    NEXT MEET: Longhorn Aquatics New Year's Classic USS Meet in Austin TX
    Saturday January 17 - Monday 19th
    2 days away training through
    Entered
    #4 Boys 200 IM 2:00.85
    #6 Boys 50 Free 22.58
    #18 Boys 200 Free 1:50.70
    #32 Boys 100 Fly 53.18
    May Deck enter the 50 fly & 50 BK

    NEXT MEET: USA Swimming Austin Grand Prix in Austin TX
    March 5 - 7, 2009
    49 days away
    Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets
    Time Standards are up


    6:30 - 8:00
    Whitney coached
    SCY swim center main pool, NO Blocks
    dove in at 6:42
    swam with Tyler & Brad
    beside Brandon, Amy Doug, Ned, Mary & Larry

    I came in today with the idea I was going to take things pretty easy and rest up a little for Fast Friday and my Meet this this week end, but it didn't quite workout that way

    warm up
    assigned 900
    did 250


    3 x 200 fr on 2:30
    right into
    3 x 100 on 1:15
    right into
    3 x 50 on 38

    100 k easy

    3 x 200 fr on 2:20
    right into
    3 x 100 on 1:10
    right into
    3 x 50 on 35

    100 k easy

    Got out put on my FS PRO JAMMERS

    3 x 200 fr
    on 2:10

    MADE IT
    supposed to go right into
    3 x 100 on 1:05
    but I skipped the first 50
    supposed to go right into the 3 x 50's
    we should have left on the :45, but we left on the top to do
    3 x 50 on 32

    100 k easy

    4 x 25 fl on 30
    4 x 50 k on 50
    100 DPS

    4 x 25 fl on 30
    4 x 50 k on 50 went :27 on #4
    100 DPS
    took 30 strokes
    only took 3 SDKs off each wall

    ~ ~ ~ ~ ~

    Had thoughts to expand on a SFF Tip and coined a new swimming term

    Updated January 16th, 2009 at 06:04 AM by ande

    Categories
    Swim Workouts
  18. Wednesday Jan 14th, 2009

    by , January 14th, 2009 at 12:13 PM (Ande's Swimming Blog)
    Wednesday Jan 14th, 2009

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

    NEXT MEET: Longhorn Aquatics New Year's Classic USS Meet in Austin TX
    Saturday January 17 - Monday 19th
    3 days away training through
    Entered
    #4 Boys 200 IM 2:00.85
    #6 Boys 50 Free 22.58
    #18 Boys 200 Free 1:50.70
    #32 Boys 100 Fly 53.18
    May Deck enter the 50 fly & 50 BK

    NEXT MEET: USA Swimming Austin Grand Prix in Austin TX
    March 5 - 7, 2009
    50 days away
    Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets
    Time Standards are up
    got cuts in the events I want to swim

    WEIGHTS
    lat press
    lat pull
    bench press
    leg press


    6:30 - 8:00
    Whitney coached
    SCY swim center main pool, NO Blocks
    dove in at 6:35
    swam with Tyler Andrew Mike Varozza, & Nate
    beside Andrew, Larry Mark & Tom


    warm up
    900 done 100fr 50fl 100fr 50bk 100fr 50br

    8 x 25 fl on 25

    4 x 150 fr on 2:00 desc
    went 1:32

    8 x 50 on 50 done fl bk

    4 x 150 fr on 2:15 desc
    held 1:30's & 31's

    8 x 75 on 1:15 done fl bk br

    assigned 4 x 150 on 2:00 3 breaths per 25
    did 4 x (50 fr 50 rest 50 fr) took 6 SDKs off each wall

    got out around 7:40 am
    drove to San Marcos to help coach the San Marcos High Swim Team
  19. Tuesday Jan 13th, 2009

    by , January 13th, 2009 at 11:25 AM (Ande's Swimming Blog)
    Tuesday Jan 13th, 2009

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

    NEXT MEET: Longhorn Aquatics New Year's Classic USS Meet in Austin TX
    Saturday January 17 - Monday 19th
    4 days away training on through (no rest)
    Entered
    #4 Boys 200 IM 2:00.85
    #6 Boys 50 Free 22.58
    #18 Boys 200 Free 1:50.70
    #32 Boys 100 Fly 53.18
    May Deck enter the 50 fly & 50 BK

    NEXT MEET: USA Swimming Austin Grand Prix in Austin TX
    March 5 - 7, 2009
    51 days away
    Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets
    Time Standards are up: http://www.utexas.edu/longhornaquati..._Standards.pdf
    I got cuts in the events I want to swim


    6:30 - 8:00
    Whitney coached
    SCY swim center main pool, NO Blocks
    dove in at 6:34
    swam with Tyler and Brad
    beside Andrew, Brandon, Ned, Paul, Doug & Larry

    warm up
    2 x (300, 200, 100)

    8 x 50 fr on 35
    Made it despite cramping tight arms
    right into
    100 easy DPS count your strokes

    8 x 75 done 50 k 25 fast on 1:05
    worked my SDK on the 25 fast

    rest 30 - 1:00

    8 x 50 fr on 34
    MADE IT
    right into
    100 easy DPS count your strokes

    8 x 75 done 50 fr 25 bk on 1:05
    worked my SDK on the 25 fast

    Rest 30 - 1:00

    8 x 50 fr on 32
    Made It

    right into
    100 easy DPS count your strokes

    8 x 75 done 50 fist closed 25 bk on 1:15
    worked my SDK on the 25 fast

    20 x 25
    2 rounds of
    2 on 15
    2 on 20
    2 on 25 with one breath
    2 on 30 with no breath

    then
    4 easy

    25 easy

    25 SDK on my belly
    roll start
    amy timed
    went 11.8
    Why is my belly SDK much slower than my back SDK?

    50 easy
    Categories
    Swim Workouts
  20. Mon 01/12

    by , January 12th, 2009 at 12:33 PM (Ande's Swimming Blog)
    Monday Jan 12th, 2009

    My left lower back hurt a little, with pings of sharp pain now and then, felt it a little yesterday

    My plan for the meet this weekend was to train through but I'm tempted to rest a little

    http://andesswimmingblog.blogspot.com

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

    NEXT MEET:Longhorn Aquatics New Year's Classic USS Meet in Austin TX
    Saturday January 17 - Monday 19th
    5 days away training on through (no rest)
    RESULTS
    Entered
    #4 Boys 200 IM 2:00.85
    #6 Boys 50 Free 22.58
    #18 Boys 200 Free 1:50.70
    #32 Boys 100 Fly 53.18
    May Deck enter the 50 fly & 50 BK


    NEXT MEET: USA Swimming Austin Grand Prix in Austin TX
    March 5 - 7, 2009
    52 days away
    Meet format: Short Course AM, Long Course PM
    Meet Events: Thursday, Friday, Saturday
    http://www.utexas.edu/longhornaquatics/meets
    Time Standards are up:
    http://www.utexas.edu/longhornaquati..._Standards.pdf
    I have cuts in the events I want to swim

    Lifted weights today
    lat press 8 x 40, 8 x 45, 8 x 50, 8 x 55
    lat pull 8 x 160, 6 x 197, 5 x 207
    bench press 10 x 135, 6 x 185, 4 x 190
    leg press 10 x 230, 10 x 320, 6 x 360


    6:30 - 8:00
    Whitney coached
    SCY swim center main pool, NO Blocks
    dove in at 6:41
    swam with doug mike & nate
    beside Tyler & Larry

    warm up
    assigned 900 did 600

    4 rounds of: (swim & desc 1 - 3, k 4)
    400 fr went 4:15 on #3
    30 sec rest
    200 im went 2:15 on #3
    30 sec rest
    100 bk

    did several rounds of
    100 fr
    075 br
    050 bk
    025 fl

    got out around 7:45 am
    drove to San Marcos to help coach the
    San Marcos High Swim Team

    Updated January 12th, 2009 at 02:31 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts