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Swim Workouts

  1. Thursday Meet's 2 weeks away

    by , February 19th, 2009 at 01:40 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
  2. SDK Breakthrough today

    by , February 18th, 2009 at 12:33 PM (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 01:55 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  3. 200 IM 2:04 200 k 2:17, 50 bk 23.2

    by , February 16th, 2009 at 12:47 PM (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 01:16 PM by ande

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

    by , February 15th, 2009 at 12:42 PM (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
  5. FAST FRIDAY

    by , February 13th, 2009 at 11:47 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
  6. 50 bk 23.6

    by , February 12th, 2009 at 11:42 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
  7. lifted & short swim practice

    by , February 10th, 2009 at 11:07 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
  8. TIME FOR CPP Sun Feb 8th 2009

    by , February 8th, 2009 at 07:41 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
  9. saturday

    by , February 8th, 2009 at 11:24 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
  10. FAST FRIDAY

    by , February 6th, 2009 at 01:42 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 04:00 PM by ande

    Categories
    Swim Workouts
  11. Thu Feb 5th 2009

    by , February 5th, 2009 at 11:31 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
  12. Wed Feb 4th

    by , February 4th, 2009 at 08:02 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
  13. Tue Feb 3rd 2009

    by , February 3rd, 2009 at 12:11 PM (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 04:15 PM by ande

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

    by , February 1st, 2009 at 09:50 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
  15. FAST FRIDAY

    by , January 30th, 2009 at 11:36 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 03:36 PM by ande

    Categories
    Swim Workouts
  16. Thu Jan 29th 2009

    by , January 29th, 2009 at 12:16 PM (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 12:49 PM by ande

    Categories
    Swim Workouts
  17. Wed Jan 28th 2009

    by , January 28th, 2009 at 04:24 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
  18. Tue jan 27th 2009

    by , January 27th, 2009 at 11:43 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
  19. mon 01/26

    by , January 26th, 2009 at 02:05 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 11:18 AM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  20. 1 hour postal swim

    by , January 24th, 2009 at 01:11 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 01:25 PM by ande

    Categories
    Swim Workouts , Masters Swim Meets / Events