Wed Jul 25, 2012 Zones are 2 weeks & 2 days away plan to lift today ~ ~ ~ Whitney Coached LCM main pool 6:00 - 7:30 dove in at 6:20 swam with mike todd Ned chris Larry Korey & Katy Warm Up (LCM) assigned 1200 did 100 Main Set (LCM) 50 FL fast went 31 50 easy 400 mod went 5:35 50 BK fast went 32 50 easy assigned: 400 mod did 150 fr 100 skip 150 fr 50 BR fast went 38 50 easy assigned: 400 mod did 150 fr 100 skip 150 fr 50 FR fast went 27 50 easy assigned 400 mod did 150 fr 100 skip 150 fr 100 FR fast from a dive went 59 50 easy ~ ~ ~ ~ ~ 2012 Meets & Events Sat Aug 11 & 12, 2012 South Central LCM Zones Palo Alto Pool San Antonio, TX My Plans 2012 South Central Zones Meet Info / Entry Form Days Till
Tue Jul 24, 2012 Zones are 2 weeks & 3 days away I'm now training for speed & strength this week I'll work on 25's & 50's then next week 15's & 25's then after that rest & race prep Lifted yesterday & plan to lift tomorrow ~ ~ ~ Whitney Coached LCM main pool 6:00 - 7:30 dove in at 6:12 swam with mike Tyler Ned beside Larry & Mary Warm Up (LCM) 450 Main Set (LCM) assigned: 4 rounds of: 8 x 50 stroke on 1:30 FAST BEST AVERAGE (R1 FL, 2 BK, 3 BR, 4 FR) 200 easy Did: 4 rounds 8 x 50 but did them odds: 25 fast 25 easy evens: 50 fast with extra emphasis on the 4th fast 50 in each round went FL 30 BK 32 BR 40? FL 29 also did the 200 easy after each round ~ ~ ~ ~ ~ 2012 Meets & Events Sat Aug 11 & 12, 2012 South Central LCM Zones Palo Alto Pool San Antonio, TX My Plans 2012 South Central Zones Meet Info / Entry Form Days Till
Mon Jul 23, 2012 Zones are 2 weeks & 4 days away I'm training for speed & strength this week I'm working on 25's & 50's next will be 15's & 25's then rest & race prep plan to lift today Saturday, Jul 21 Swam Main set: assigned: drop down Set 100's Starting at 2:00, drop 2 sec per repeat, (31 total) when you fail, skip a repeat, put on fins, attempt to resume Did: 5 or 6 rounds of: 1) 15M fast, 85 easy 2) 25M fast, 75 easy 3) 70M easy 4) 50 fast 50 easy (fl 30's, bk 32) 5) 70 easy then I got out with 20 min left Longhorn Masters Schedule Update: 7/23-7/29 M T W 6:00 - 7:30 am, 12-115 pm Th Fr Sa 5:30 - 7:00 am meet at UT this weekend 2012 TAGS **starting Aug 6th, the UT Swim center will close for 6 weeks We will use Mabel Davis pool during that time but we will only offer morning workouts ~ ~ ~ Whitney Coached LCM main pool 6:00 - 7:30 dove in at 6:20 swam with mike chris ned & Kristyne beside Larry & Mary Warm Up (LCM) 100 Main Set (LCM) assigned: 5 rounds of 3 x 100 fr on 1:15 or 20 100 K easy 3 x 50 on 35, 37.5, or 40 50 easy Did: R1 3 on 1:20 warm up, 1 k, 3 x 50 on 40, 1 easy R2 I skipped the 2nd 100, swam easy speed held 1:10's & 9's ~ ~ ~ ~ ~ 2012 Meets & Events Sat Aug 11 & 12, 2012 South Central LCM Zones Palo Alto Pool San Antonio, TX My Plans 2012 South Central Zones Meet Info / Entry Form Days Till
FAST FRIDAY Jul 20, 2012 Zones are 3 weeks away next week I'll work on 25's & 50's after that 15's & 25's then rest & race prep plan to lift todat Whitney Coached SCY main pool 6:00 - 7:30 dove in at 6:08 swam with Dave Van Dam, Max Beth tyler, todd, mike chris chris ned Jim & dick did 5k's Warm Up (scy) went around 600 Main Set (scy) 10 x 100 fr on 2:30 best AVE held 9's, 8's 7's & went 5 on 10 400 easy 10 x 50 on 2:00 best ave 1) 50 DK no board 2) 25 FL 25 easy 3) 50 Flutter kick with a board did 50 FL on #10, got a foot cramp 400 easy 50 fl fast 28 50 easy ~ ~ ~ ~ ~ 2012 Meets & Events Sat Aug 11 & 12, 2012 South Central LCM Zones Palo Alto Pool San Antonio, TX My Plans 2012 South Central Zones Meet Info / Entry Form Days Till
Double FAST FRIDAY on Thu Jul 19, 2012 Zones are 3 weeks & 1 day away plan to lift tomorrow since today was a fast Friday type practice I decided to double and do more sprint work outs Kristyne Coached SCY main pool Noon - 1:15 dove in at 12:08 swam with Ned beside Nolen Slesnic a new team member just graduated from college went 500 4:30, 1650 15:30 & 4 IM 3:56, but he's a bit out of shape, Dave Van Dam, Stacy, Max & Beth Warm Up (scy) went around 600 Main Set (scy) assigned: 10 x 100 fr on 2:00 best AVE did 5 rounds of 100 fr on 2:00 50 fr on 2:00 held 57's on 1 fr & 27's on 50's assigned 500 did 5 x 50 10 x 50 k on 1:30 best ave 1) 50 SDK went 30 2) 25 SDK fast 3) 50 Flutter kick with a board 32 4) 25 flutter kick with a board same on 5 - 8 skipped 9 10) SDK from a dive went 28 assigned 500 did a 50 & left ~ ~ ~ ~ ~ 2012 Meets & Events Sat Aug 11 & 12, 2012 South Central LCM Zones Palo Alto Pool San Antonio, TX My Plans 2012 South Central Zones Meet Info / Entry Form Days Till
FAST FRIDAY on Thu Jul 19, 2012 Weighed 214 at the end of practice Zones are 3 weeks & 1 day away Wed Jul 18th swam scy & lifted Whitney Coached SCY main pool 6:00 – 7:30 dove in at 6:08 swam with Todd, Tyler, & Larry Warm Up (scy) went around 600 Main Set (scy) assigned 10 x 100 fr on 2:00 best AVE did 5 rounds of 100 fr on 2:00 50 fr on 2:00 held 59, 8's & 7's on 100's & 27's & 9's on 50's assigned 500 did 5 x 50 10 x 50 k on 1:30 best ave odds SDK held 30's & 31's evens Flutter kick with a board held 33's assigned 500 did 5 x 50 assigned 5 x 100 on 2:00 best ave did 5 x 50 fl on 2:00 held 29's & 8's 100 easy ~ ~ ~ ~ ~ 2012 Meets & Events Sat Aug 11 & 12, 2012 South Central LCM Zones Palo Alto Pool San Antonio, TX My Plans 2012 South Central Zones Meet Info / Entry Form Days Till
Updated July 19th, 2012 at 04:00 PM by ande
FAST FRIDAY on Thu Jul 19, 2012 Weighed 214 at the end of practice Zones are 3 weeks & 1 day away Wed Jul 18th swam scy & lifted Whitney Coached SCY main pool 6:00 – 7:30 dove in at 6:08 swam with Todd, Tyler, & Larry Warm Up (scy) went around 600 Main Set (LCM) assigned 10 x 100 fr on 2:00 best AVE did 5 rounds of 100 fr on 2:00 50 fr on 2:00 held 59, 8's & 7's on 100's & 27's & 9's on 50's assigned 500 did 5 x 50 10 x 50 k on 1:30 best ave odds SDK held 30's & 31's evens Flutter kick with a board held 33's assigned 500 did 5 x 50 assigned 5 x 100 on 2:00 best ave did 5 x 50 fl on 2:00 held 29's & 8's 100 easy ~ ~ ~ ~ ~ 2012 Meets & Events Sat Aug 11 & 12, 2012 South Central LCM Zones Palo Alto Pool San Antonio, TX My Plans 2012 South Central Zones Meet Info / Entry Form Days Till
Tue Jul 17th, 2012 Plan to lift this afternoon Whitney Coached LCM main pool 6:00 – 7:30 dove in at 6:04 swam with Larry, Korey, Tyler, Jim, & Keith Warm Up (LCM) 3 rounds of 200 fr 100 IM Main Set (LCM) 3 rounds of: 6:00 swim aerobic, I did it easy 50 fly fast on 1:00 30 sec VK 30 sec rest 50 bk fast on 1:00 30 sec VK 30 sec rest 50 BR fast on 1:00 30 sec VK 30 sec rest 50 FR fast on 1:00 30 sec VK 30 sec rest Round 2 same but 8:00 swim :45 sec VK Round 3 same but 10:00 swim 1:00 VK assigned: do warm up again but go strong on 100 IM DID: 3 rounds of 150 easy 50 fast 1) fly 31 2) fly 31 3) FR from a dive 27 ~ ~ ~ ~ ~ 2012 Meets & Events Sat Aug 11 & 12, 2012 South Central LCM Zones Palo Alto Pool San Antonio, TX My Plans 2012 South Central Zones Meet Info / Entry Form Days Till
Updated July 17th, 2012 at 09:42 AM by ande
DOUBLE Mon Jul 16th, 2012 since I didn't do much this morning I came back for noon & did a sprint practice Whitney Coached LCM main pool 6:00 – 7:30 dove in at 7:05 swam with Dale & Max Beside Nolen, Robert & Keith Warm Up (LCM) 300 200 100 Main Set (LCM) assigned 20 x 50 2 rounds of 9 on 45 1 easy on 1:45 DID: 8 rounds of 15 M sprint 10 M easy turn in middle of the pool on 1:30 25 M sprint turn in middle of pool 25 easy on 1:30 assigned 600 did 3 x (15 M SDK, 15 easy / 25 flutter kick 25 easy ) assigned 20 x 100 2 rounds of 9 on 1:30 1 easy on no interval 9 on 1:30 1 easy on no interval DID: round 1) odds 100 easy speed strong held 70's & 71 evens 50 easy Round 2: odds: 50 strong on 1;20 evens 50 easy on 1:20 rest 3 minutes 50 fly fast from a dive went 27 ~ ~ ~ ~ ~ 2012 Meets & Events Sat Aug 11 & 12, 2012 South Central LCM Zones Palo Alto Pool San Antonio, TX My Plans 2012 South Central Zones Meet Info / Entry Form Days Till
Updated July 16th, 2012 at 03:17 PM by ande
Mon Jul 16th, 2012 ZONES are 25 days away Lifted Friday & Sunday Swam Sat Over slept, I need to leave my home at 5:15 to arrive on time and I left around 6:15 Whitney Coached LCM main pool 6:00 – 7:30 dove in at 7:05 swam with Larry & Bryan Beside Todd, Chris, Ned & Jim Warm Up (LCM) missed it Main Set (LCM) 300 easy 9 x 100 on 1:30 cruised em ~ ~ ~ ~ ~ 2012 Meets & Events Sat Aug 11 & 12, 2012 South Central LCM Zones Palo Alto Pool San Antonio, TX My Plans 2012 South Central Zones Meet Info / Entry Form Days Till
FAST FRIDAY the 13th, Jul 13th, 2012 ZONES are 28 days away I plan to lift weights later today Whitney Coached LCM main pool 6:00 – 7:30 swam with Larry Beside Tyler, Chris, Larry, Dale, Chris, & Ned Warm Up (LCM) 20 min choice went 1100 easy free Main Set (LCM) 5 x 100 fr on 2:30 went 1:09's 300 easy 5 x 100 k on 3:00 1) dove 100 sdk & fl k on side 2) dove 100 SDK & fl k on side 3) missed 4) 100 flutter k with board 1:32 5) 100 flutter kick with a board 1:29 300 easy 5 x 50 fl fast 50 fr easy on 2:30 30, 29, 29, 30, 28 200 easy 5 x 25 fl fast / 25 easy ~ ~ ~ ~ ~ 2012 Meets & Events Sat Aug 11 & 12, 2012 South Central LCM Zones Palo Alto Pool San Antonio, TX My Plans 2012 South Central Zones Meet Info / Entry Form Days Till
Thu Jul 12th, 2012 Whitney Coached LCM main pool 6:00 – 7:30 swam with Larry Beside Tyler, Chris, chris, & Ned Warm Up (LCM) Missed it Main Set (LCM) 5 x 200 on 3:05 swam it easy to warm up Assigned: 4 x 50 desc on 1:00 Did: 50 Assigned: 4 x 200 on 3:00 Did: 4 x 100 4 x 50 on 1:00 Assigned 3 x 200 on 2:55 Did 3 x 100 on 2:55 4 x 50 k on 1:15, SDKed 15 m Assigned 2 x 200 on 2:50 Did 2 x 100 ~ ~ ~ ~ ~ 2012 Meets & Events Sat Aug 11 & 12, 2012 South Central LCM Zones Palo Alto Pool San Antonio, TX My Plans 2012 South Central Zones Meet Info / Entry Form Days Till
Wed Jul 11th, 2012 SLEPT in today Lifted weights at SMAC Whitney Coached LCM main pool Noon to 1:15 swam with Dale Beside David Alley, Nolan Slesnick, Ned Warm Up (LCM) did 10 or 12 easy 50's Main Set (LCM) 50 easy rest 2:00 50 FL fast when 28 400 easy 50 easy 50 fast fr 30 from a push 50 easy 50 fast fr 29 from a push 200 easy 4 x 50 desc on 5 min 1) fr 31 2) fr 30 3) fr 28 4) fl 28 ~ ~ ~ ~ ~ 2012 Meets & Events Sat Aug 11 & 12, 2012 South Central LCM Zones Palo Alto Pool San Antonio, TX 2012 South Central Zones Meet Info / Entry Form Days Till
Tue Jul 10th, 2012 Several swimmers at the meet said they read my blog and here's a few links y'all might enjoy [ame="http://www.usms.org/forums/showpost.php?p=265004&postcount=1794"]Swim Faster Faster[/ame] [ame="http://www.usms.org/forums/showthread.php?t=4298"]My old swimming blog March 2005 - Sep 2008[/ame] [ame="http://www.usms.org/forums/showthread.php?t=4418"]Ask Ande[/ame] [ame="http://www.usms.org/forums/showpost.php?p=270404&postcount=609"]Help My Flutter kick is horrible[/ame] Monday, July 9th: travel day didn't swim, didn't sleep much, went to bed at midnight & woke up at 3:00 am to catch my 6:05 flight, I should have slept another hr or hr & a 1/2. on the way to the airport I dropped by behind the Century Link Center and watched big fire hoses spew water out of the pool to drain it. yesterday I was sore & exhausted. Shoulders hurt from bk starts, left hip hurt, (pretty bad yesterday, was walking around like an old man) plus I had a sore throat & an ear infection I slept well last night. I didn't sleep well at Nats, the first night at 4 a.m. I woke up to the feeling of an insect crawling on my head & neck. I moved around my head to find it, I pinned it in the dark turned on the light and yes it was a [ame="http://en.wikipedia.org/wiki/Bed_bug"]bed bug[/ame]. There really are bed bugs and they do bite & suck. I flushed it. I also tossed my bed and mattress, packed up everything & put it in my car. Heat kills bed bugs. They can crawl on your luggage and get in your house. You do not want a bed bug infestation in your home. Then Sunday morning I found another one in my bed, I put it in a plastic cup brought it to the fron desk and later had a talk with the manager who changed my room & comped my stay. I suggest you keep your luggage in the bathroom on the counter. Also during the meet I had a problem / major distraction at home. left my home around 5:30 this morning Whitney Coached LCM main pool 6:00 to 7:30 dove around 6:25 swam with Mary Beside Todd, Mike, Ned, Marcio & a new swimmer Warm Up (LCM) missed it Main Set (LCM) didn't do much today, swam around 500 easy did a few 15 meter sprints (swim & SDK) ~ ~ ~ ~ ~ 2012 Meets & Events Sat Aug 11 & 12, 2012 South Central LCM Zones Palo Alto Pool San Antonio, TX 2012 South Central Zones Meet Info / Entry Form Days Till
Nats Day 3 Sun July 8 2012 had a great time at Nationals Loved seeing old friends and making new ones 12 Rasmussen, Anders M 49 TXLA 34.66 r:+0.82 Not so great went 34.00 last year I haven't lifted weights this year, I'm weaker, heavier and my times were slower 3 Rasmussen, Anders M 49 TXLA 2:22.55 r:+0.79 30.21 1:07.98 (37.77) 1:49.66 (41.68) 2:22.55 (32.89) waited around till 6:00 OK swim hoped to be faster 2nd out touched me by 4/100ths NEXT MEET 2012 South Central Zones Meet Info Days Till
Th Jun 27, 2012 Wed trained, didn't do much, a few easy speed 50's & 100's Nats are 1 week & a day away Entered: FRI 4 IM, 50 fr SAT 100 fr, 50 bk SUN 50 br, 2 IM chris Coached, whitney's at trials scy main pool 6:00 to 7:30 swam with chris Warm Up (scy) missed it Main Set (LCM) 8 x 50 on 45 400 easy 8 x 25 odds easy evens fast 50 easy ~ ~ ~ ~ ~ 2012 Meets & Events Thu Jul 5 - 8, 2012 2012 USMS LCM Nationals Order of Events Qwest Center, Omaha, NE Days Till Sat Aug 11 & 12, 2012 South Central LCM Zones Palo Alto Pool San Antonio, TX
Tue Jun 26, 2012 Sat trained went around 3k, did 300 in 3:33 Sun did not train Mon Trained Nats are 1 week & 3 days away Entered: FRI 4 IM, 50 fr SAT 100 fr, 50 bk SUN 50 br, 2 IM Whitney Coached LCM main pool 6:00 to 7:30 swam with Keith, Tyler, Todd, ned, & Chris Beside Larry & Jim Warm Up (LCM) 500 Main Set (LCM) assigned 3 rounds (one fly, one bk, one br) of 50 on 50 100 on 1:40 150 on 2:30 200 on 3:20 1:00 break 400 desc 1 - 3 did: 50, 100, 150, 100 easy (drilled fly in R1) 400 went 5:40, 5:20, 4:50 did some easy 50's ~ ~ ~ ~ ~ 2012 Meets & Events Thu Jul 5 - 8, 2012 2012 USMS LCM Nationals Order of Events Qwest Center, Omaha, NE Days Till Sat Aug 11 & 12, 2012 South Central LCM Zones Palo Alto Pool San Antonio, TX
Updated June 28th, 2012 at 11:33 AM by ande
FAST Fri Jun 22, 2012 Thu: skipped AM practice, swam at noon assigned: 3 rounds of 4 x 200, 4 x 50 did 2 rounds of 4 x 2 x 50 Nats are 2 weeks away Entered: FRI 4 IM, 50 fr SAT 100 fr, 50 bk SUN 50 br, 2 IM was planning on driving to Omaha, but need to be home Monday morning so I booked a flight Whitney Coached LCM main pool 6:00 to 7:30 dove first swam with Keith, Tyler, Beside Todd, Alex, Mike, Ned & Chris Warm Up (LCM) 1200 Main Set (LCM) 8 x 50 on 1:20 400 pace held 33's & 34's assigned 500 easy did 3 or 4 4 x 50 on 1:25 200 pace did 50 fl, bk, br & fr assigned 500 easy did 300 2 x 50 fl 100 pace went 29, 31 assigned 500 easy did 300 50 FL fast went 28 200 easy swim down ~ ~ ~ ~ ~ 2012 Meets & Events Thu Jul 5 - 8, 2012 2012 USMS LCM Nationals Order of Events Qwest Center, Omaha, NE Days Till Sat Aug 11 & 12, 2012 South Central LCM Zones Palo Alto Pool San Antonio, TX
Wed June 20th 2012 Didn't set alarm, went to bed late last night, over slept, dove in 40 minute late, but it's taper time so no worries Nats are 2 weeks & 2 days away Entered: FRI 4 IM, 50 fr SAT 100 fr, 50 bk SUN 50 br, 2 IM was planning on driving to Omaha, but need to be home Monday morning so I booked a flight Whitney Coached LCM main pool 6:00 to 7:30 dove in 6:40 swam with Jim, Whitney, Mary, & Keith Beside Alex Mike, Tyler & Chris Warm Up (LCM) missed it Main Set (LCM) 6 x 50 20 sec rest / regroup lane odds swim evens kick 4 x 100 fr on 1:35 hold 800 pace went 1:13 - 15 8 x 50 BR on 20 sec rest (about 1:15) odds swim strong went 43's & 4's evens kick 4 x 100 fr on 1:35 held 12 & 13's 600 easy 100 easy Did a few press outs after practice ~ ~ ~ ~ ~ 2012 Meets & Events Thu Jul 5 - 8, 2012 2012 USMS LCM Nationals Order of Events Qwest Center, Omaha, NE Days Till Sat Aug 11 & 12, 2012 South Central LCM Zones Palo Alto Pool San Antonio, TX
Updated June 20th, 2012 at 11:53 AM by ande
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