Ande's Swimming Blog

Thu May 21st, 2009

Did some freestyle with fly kick (FK fr) when I'd usually use a 2 beat kick.

Left thigh hurts a little from leg press

NEXT MEETS

Thu June 11 - 14, 2009
Senior Circuit #3
Austin, TX

Fri July 18 - 19 2009
USMS South Central Zone Long Course Championship Meet
Woodlands, TX


weights at world gym

lat press 8 x 40 8 x 45 8 x 50

lat pull 8 x 165 6 x 205 4 x 215

bench 8 x 135 5 x 195

leg press 8 x 270 5 x 320


TODAYS SWIM PRACTICE

LCM & SCY
6:30 - 8:00
whitney Coached
TSC diving well
swam with tyler brandon, amy,
beside chris, ned & marcio


warm up LCM
3 x (100 fr, 50 non free, 100 fr, 50 k on back)

400 easy


main set

20 x 100 on 1:15
80% hold steady pace, around 64's
did fr with FK on first 10

800 done 300 k 100 IM

15 x 100 on 1:10
held 64's & 5's

100 easy

Wed May 20th, 2009

Yesterday FINA launched their list of [ame="http://forums.usms.org/showpost.php?p=180995&postcount=1195"]Approved Suits[/ame]

JeremyC asked me about suits and here is [ame="http://www.usms.org/forums/showpost.php?p=181101&postcount=1197"]my response[/ame]

Experimenting with fly kick freestyle (FK fr) when I'm swimming sets where I'd use a 2 beat kick. FK fr feels faster than fr with a 2 beat kick

NEXT MEETS

Thu June 11 - 14, 2009
Senior Circuit #3
Austin, TX

Fri July 18 - 19 2009
USMS South Central Zone Long Course Championship Meet
Woodlands, TX



TODAYS SWIM PRACTICE

LCM & SCY
6:30 - 8:00
whitney Coached
TSC main pool diving well
swam with tyler, todd,& larry
next to chris, beside marcio, doug, & ned

warm up LCM
500 fr done 200 fr 50 k
400 fr
300 k
200
100

MAIN SET SCY

3 x 200 fr on 2:20
made it did FK fr on first 100

10 x 50 on 50 done 1 fl, 2 bk, 3 br, & 4 fr

3 x 200 fr on 2:20
made it did FK fr on first 100 of 1 & 2,
did FK FR the whole way on #3
went 2:05

10 x 50 on 50 done 1 fr, 2 br, 3 bk, & 4 fl

400 IM
rest 1:00
300 IM
rest 1:00
200 IM
rest 3:00
put on FS pro jammer

100 IM Fast
dove
went 57

100 easy

25 SDK Fast

Tue May 19th, 2009

FINA launched their list of [ame="http://forums.usms.org/showpost.php?p=180995&postcount=1195"]approved suits[/ame]


experimenting with fly kick freestyle (FK fr) when I'm swimming sets where I'd use a 2 beat kick. FK fr might be faster, my fly kick is faster & more powerful than my flutter kick and my legs stay more streamlined


NEXT MEETS

Thu June 11 - 14, 2009
Senior Circuit #3
Austin, TX

Fri July 18 - 19 2009
USMS South Central Zone Long Course Championship Meet
Woodlands, TX



TODAYS SWIM PRACTICE

LCM & SCY
6:30 - 8:00
whitney Coached
TSC diving well
swam with tyler, todd,tenille & nate,
beside marcio, doug, & ned

warm up
200 fr
100k
200 fr
100k
200 fr
100k went 1:30

400 fr on 5:30
went 4:40

4 x 25 fl on 30

400 fr on 5:30
went 4:22

4 x 25 bk on 30


400 fr on 5:30
went 4:17

4 x 25 br on 30

400 fr on 5:30
went 4:09

4 x 25 fr on 30

got out to make an 8:00 meeting

Mon May 18th, 2009

continuing to experiment with fly kick freestyle (FK fr) when I'm swimming sets where I'd use a 2 beat kick. FK fr might be faster, my fly kick is faster & more powerful than my flutter kick and my legs stay more streamlined


NEXT MEETS

Thu June 11 - 14, 2009
Senior Circuit #3
Austin, TX

Fri July 18 - 19 2009
USMS South Central Zone Long Course Championship Meet
Woodlands, TX


weights at world gym

lat press 8 x 40 8 x 45 8 x 50

lat pull 8 x 165 6 x 205 6 x 205

bench 8 x 135 6 x 185 6 x 190

leg press 10 x 180 8 x 270 5 x 360


TODAYS SWIM PRACTICE

SCY
6:30 - 8:00
whitney Coached
TSC diving well
swam with todd, russell, & nate,
beside chris, doug, & tyler

warm up
4 x (100 fr 25k 100 IM 25 fr)


4 x 200 IM on 3:00

4 x 25 fl desc on 35


4 x 200 IM on 3:00

4 x 50 bk desc on :55


4 x 200 IM on 3:00

4 x 75 br desc on :55


assigned: 4 x 200 fr pull on 2:10
did: 200 fr on 2:10, 150 fr, 150 fr, 200 fr on 2:10

4 x 100 fr desc on 1:30
went 56

12 kick SDK sprint

50 easy

25 SDK no breather

50 easy

25 sdk no breather

50 easy

25 sdk no breather

Sun May 17h, 2009

NEXT MEETS

Thu June 11 - 14, 2009
Senior Circuit #3
Austin, TX

Fri July 18 - 19 2009
USMS South Central Zone Long Course Championship Meet
Woodlands, TX


TODAYS SWIM PRACTICE

LCM
noon - 1:15
mary Coached
TSC diving well
swam with larry & jamie
dove in at 12:30

worked on dolphin kick with free

8 x (100 fr on 1:35, 50 fr on 55)

12 x 50 on 1:10
1 SDK underwater
2 drill
3 fast
4 k on back

5 x 100 fr on 1:40
1 easy mod
2 mod
3 strong
4 strong
5 easy

Sat May 16th, 2009

NEXT MEETS

Thu June 11 - 14, 2009
Senior Circuit #3
Austin, TX

Fri July 18 - 19 2009
USMS South Central Zone Long Course Championship Meet
Woodlands, TX


TODAYS SWIM PRACTICE

scy
7:30 - 9:00
whitney Coached
TSC diving well
swam with tyler, jon, chris, mary, amrussel Matt paul & marcio

warm up
1000

7 x 100 fr on 1:15

600

7 x 100 on 1:15 done 75 fr 25 bk

600

7 x 100 on 1:15 DONE 50 FR 50 im

600

12 X 25
evens easy free on 1:00
odds FAST SDK on 0:20

Fri May 15th, 2009

weighed 217

NEXT MEETS

Thu June 11 - 14, 2009
Senior Circuit #3
Austin, TX

Fri July 18 - 19 2009
USMS South Central Zone Long Course Championship Meet
Woodlands, TX


TODAYS SWIM PRACTICE

LCM
6:30 - 8:00
whitney Coached
TSC main pool
swam with todd, tyler, larry, doug, jon, chris, mary, amy & brandon
dove in at 6:35


warm up
15 minutes of choice
did 50's on 50

200 fr strong on 5:00
went 2:17

100 fr strong on 3:00
went 1:06

050 fr strong on 2:00
went 27

changed into B70

5 x 200 fr on 5:00
dove
went 2:19, 2:18, 2:17, 2:19, 2:19

500 easy

5 x 100 fr on 3:00
dove
went 1:06, 1:06, 1:06, 1:06, !:03

100 easy

50 fr fast went 26

50 easy

Doug Dude asked me to do a couple fast SDKs at the end of each practice
so we did a
12 kick SDK sprint
25 easy
20 kick SDK sprint
25 easy

Thu May 14th, 2009

weighed 217

What's next?
Today at breakfast Todd asked me,
"Which LCM records are you closest to?"
Here's the national records:
M45-49 Long Course Meters Records
50 Free Paul Smith 08-10-06 24.29
100 Free Jack Groselle 08-23-99 53.90
200 Free Paul Smith 08-10-06 2:00.44
400 Free Dennis G Baker 07-19-08 4:09.20
800 Free Jim Mcconica 08-23-99 8:58.84
1500 Free George Tidmarsh 08-15-05 17:10.90
50 Back Steve Wood 06-07-08 28.05
100 Back Steve Wood 06-08-08 1:00.13
200 Back Steve Wood 06-07-08 2:18.44
50 Breast David M Guthrie 06-08-08 30.59
100 Breast David M Guthrie 08-16-08 1:07.38
200 Breast David M Guthrie 08-17-08 2:27.79
50 Fly Paul Smith 08-10-06 25.90
100 Fly Paul Carter 08-04-02 56.42
200 Fly Dennis G Baker 07-19-08 2:04.07
200 IM Dennis Baker 08-10-06 2:16.12
400 IM Dennis Baker 08-10-06 4:50.73

here's the FINA WRs as of 11/08

last year in the ____ (event) I went ___ which is ____ away from the WR

50 back 28.14 0.09
50 fly 26.03 0.13
50 free 24.50 0.21

I also feel like the 2:18.25 200 back is pretty soft, Chris Stevenson is likely to knock it way down this summer.


NEXT MEETS


Thu June 11 - 14, 2009
Senior Circuit #3
Austin, TX


Fri July 18 - 19 2009
USMS South Central Zone Long Course Championship Meet
Woodlands, TX




weights at world gym

lat press 8 x 40 8 x 45 8 x 50

lat pull 8 x 165 6 x 205

bench 8 x 135 6 x 185

leg press 10 x 220 8 x 320


TODAYS SWIM PRACTICE

LCM & SCY
6:30 - 8:00
whitney Coached
TSC main pool & diving well
swam with todd, russell, & larry,
beside chris, doug, tyler

warm up
LCM
300
50
50
300
50
50
300
50
50

moved to diving well

5 x _____ scy on 2:15
85%
went 175's then 200 on #5

4 x 25 easy on 40


5 x _____ scy on 2:15
88%
went 175's then 200 on #5 went 2:07

4 x 25 easy on 40

5 x _____ scy on 2:15
91%
went 175's then 200 on #5
on the 200 did 100 swim rest 5 100 swim
went 59, 1:01

4 x 25 easy on 40

assigned 5 x 200 swim with fins scy on 2:15
did 5 x (100 fr 50 rest 50 easy, but did a 200 on #5)

50 easy

25 SDK

50 easy

50 done 25 EZ SPD 25 SDK no breather
went 27

50 EZ

Wed May 13th, 2009

weighed 217

The questions I'm asking myself are:
1) What's next?
2) What can I do to swim faster faster?

NEXT MEETS

June 11 - 14, 2009
Senior Circuit #3
Austin, TX

July 18 - 19 2009
USMS South Central Zone Long Course Championship Meet
Woodlands, TX

woke up late at 5:50


TODAYS SWIM PRACTICE

LCM & SCY
6:30 - 8:00
whitney Coached
TSC main pool & diving well
swam with todd, larry, & russell
beside jon
dove in at 6:42

warm up
LCM
300

moved to diving well
150 easy

main set
50 DROP DOWN SET kicking
start at 60
drop interval by 1 second
60 - 50 kicked breastroke
49 - 37 kicked fly from
kicked every other till russell stopped at 29
(everyone wore fins, I didn't)

025 fl 10 sec rest after each part
050 bk
075 br
100 fr
125 fl
150 bk
175 br
200 fr

16 x 75 on 1:15
1 - 4 25 1 breath, 25 2 breaths, 25 3 breaths
5 - 8 fl bk br
9 - 12 breathe every 5
13 - 16 bk br fr went 46 on #16

Tue May 12th, 2009

weighed 218

The questions I'm asking myself are:
1) What's next?
2) What can I do to swim faster faster?

NEXT MEETS

June 11 - 14, 2009
Senior Circuit #3
Austin, TX


July 18 - 19 2009
USMS South Central Zone Long Course Championship Meet
Woodlands, TX




weights at world gym

lat press 6 x 40 6 x 45 6 x 50

lat pull 6 x 165 6 x 205

bench 6 x 135 6 x 185

leg press 10 x 180 8 x 270


TODAYS SWIM PRACTICE

LCM & SCY
6:30 - 8:00
whitney Coached
TSC main pool & diving well
swam with todd, chris, ned, doug, amy brandon, nate, & matt.

warm up
LCM
300
50
50 k
200
50
50 k
100
50
50 k

moved to diving well
5 x 200 scy on 2:25
held under 2:15

moved back to LCM
500

5 x 100 fr on 1:25

500

assigned 5 x 200 on 2:45
did 200, 100, 150, 150, 200

10 x 25

Had a great time at nats


Central California was hot and super sunny, many people had sunburns, it was important to stay in the shade, keep covered, cool, & hydrated. I wore a hat and a long sleeve Tshirt most of the time.

Several of my teammates had great swims like,
Tyler's 50.18 100 fl, Mike's 50.8 100 fl, Brad's 47.2 100 fr, Todd Bartee's 100 & 200 IM, Max's 100 fr, david Guthrie's 100 & 200 breast,

got to visit with Ahelee, Rob Butcher, Rowdy, Roque, Matt, Nancy, Vlad, Chris, Keith, Jim M, Sean McGrath, Mike Ellison& many other excellent swimmers.

The meet was well run, I wish they would have changed the relay submission deadline to 10 am on Friday. They did a great job with individual envelopes for awards

Nice facility. My biggest nit with the facility were the walls opposite from the starting end, they were slick tile on the front and backside. I'm sure several swimmers had issues with their feet & hands slipping on turns.


here's real time results
http://www.usms.org/comp/scnats09/realtime/

wore B70


Friday May 8th 2009

50 fly
went 23.47
got 2nd
Scott Carpenter went 23.37
http://www.floswimming.org/videos/co.../234996/177105


100 back
went 54.27
got 2nd
26.11 28.16
best time this season is 53.3
http://www.floswimming.org/videos/co.../234996/177168
wore b70 legs
had trouble swimming backstroke outdoors
slipped on 3rd turn


Sat May 09 2009


50 free
went 21.76
got 1st
http://www.floswimming.org/videos/co.../234996/177642


100 fl
went 52.79
24.53 28.26
went 51.80 earlier this season
http://www.floswimming.org/videos/co.../234996/177956


Event 31 Men 45+ 200 Yard Medley Relay
1) Rasmussen, Anders M45 24.96
2) Guthrie, David M48 51.27 (26.31)
3) Stinchcombe, Maxwell M52 1:15.51 (24.24)
4) Smiley, Jon M47 1:38.90 (23.39)
got 1st



Sun May 10th


Event 37 Men 45-49 100 Yard IM
went 53.84
split it 24.57 29.27
25 splits 10.63 13.7 15.76 13.23
2 Fowler, Jamie 49 NOVA went split it 54.21 24.10 30.11
http://www.floswimming.org/videos/co.../234996/178449

Interview after IM


Event 43 Men 45-49 50 Yard Backstroke
went 25.01
Jammed turn
got 1st
2nd Fowler, Jamie 49 NOVA 25.15
http://www.floswimming.org/videos/co.../234996/178281



Event 45 Mixed 45+ 200 Yard Freestyle Relay
got 2nd
went 1:37.07
1) Rasmussen, Anders M45 22.46
2) Hughes, Mary W50 48.72 26.26
3) Plevich, Beth W47 1:14.96 26.24
4) Stinchcombe, Maxwell M52 1:37.07 22.11

Mon May 4th, 2009

yay! B70 legs arrived!

NEXT MEET
USMS MASTERS SCY NATIONALS
May 8 - 10
4 days away

TODAYS SWIM PRACTICE
LCM & scy
Swam 5:30 - 6:30
Whitney Coached
TSC main pool & dive well
swam with Larry tyler mike & todd
dove in 5:35

warm up
LCM
2 snakes which were 10 lengths
round 1 was 150 fr 50k 50bk
round 2 was 100 IM 150 fr

10 x 25 on 30
4 with 1 breath
1 fast

10 x 50
4 with 3 breaths
1 fast went 24's

done

Sun May 3rd, 2009

here's a pic of nate from last years nats
I'm diving in in the background

NEXT MEET
USMS MASTERS SCY NATIONALS
May 8 - 10
6 days


weights at world gym

lat press 6 x 40 5 x 45 5 x 50 5 x 55 3 x 60

lat pull 6 x 165 5 x 205 4 x 215 3 x 225

bench 6 x 135 4 x 185 4 x 200 2 x 205

TODAYS SWIM PRACTICE
LCM
Swam noon to 1:15
Bridgette Coached
TSC main pool
swam with Larry & Jon

warm up
12 x 50 on 1:05 or more
increase SDK on each one
1 - 12
count strokes

4 x 50 k desc on 1:30

25 fr
roll
easy speed
jon timed
went 10.88

100 easy

rest 5 minutes

25 fr
roll
easy speed
jon timed
went 10.9

rest 8 mminutes

put on b70

25 fr fast
roll
jon timed
went 10.55

rest 6 minutes

25 SDK fast
went 11.3

50 easy

Sat May 2nd, 2009

NEXT MEET
USMS MASTERS SCY NATIONALS
May 8 - 10
6 days

TODAYS SWIM PRACTICE
SCY
Swam 7:30 - 9:00
Whitney Coached
TSC diving well
swam with Tyler, Todd, Brad, Larry, Jon, & Mary

warm up
assigned: go up and down the following
025
050
075
100
125
150
175
200
which adds up to 1,800
did: around 1,200

put on B70

4 x 50 fr on 1:00 desc
dove
went
30, 28, 26, 23

100 easy

25 fr ez speed
todd timed
went 10.29

100 easy

25 fr fast
todd timed
went 9.88

100 easy

25 sdk
todd timed
went 10.7

50 easy

Fri May 1st, 2009


Ordered B70 Legs, hope they arrive soon



NEXT MEET
USMS MASTERS SCY NATIONALS
May 8 - 10
1 week / 7 days

TODAYS SWIM PRACTICE
LCM & SCY
Swam 5:30 - 7:00
Whitney Coached
TSC main pool & diving well
swam with doug & ned
Tyler, Todd, Brad, Mike, Larry, Max, Jon, & Mary

wore B70 nero Comp during whole practice

Warmed Up LCM
400
300
200
100


switched to SCY

assigned 40 x 50 fr on 1:00
odds: strong at a pace
evens: easy
DID: 10 rounds of 50 fr easy speed from a dive then 3 x 50 easy or skip, held 25's & 26's

did one relay exchange,
clock didn't work

assigned: 10 x 100 on 2:00
odds strong
evens: easy
did: three 100's fr from a dive on 4:00, easy speed
went 55's

Thu Apr 30th, 2009

Tomorrow we're practicing relay exchanges with electronic timing , touch pads, & reaction pads on blocks so we can measure exchange reaction time


Ordered B70 Legs,
hope they arrive soon,
GOT my modesty suit & a spare pair of googles yesterday


NEXT MEET
USMS MASTERS SCY NATIONALS
May 8 - 10
1 week & 1 days / 8 days


Weights
Lat pull 6 x 167 6 x 207 5 x 217
[ame="http://www.usms.org/forums/showpost.php?p=133732"]Lat press[/ame] 6 x 40 6 x 45 6 x 50 5 x 55
Bench 6 x 135 5 x 185 3 x 200


TODAYS SWIM PRACTICE
SCY
Swam 6:30 - 8:00
Whitney Coached
TSC diving well
swam with Tyler, Todd, Brad, Mike, Larry, Max, Jon, & Mary

Warm Up
300
4 x 25
300
4 x 25

12 x 50 fr
instructions were to swim easy and make it
3 on 50
3 on 45
3 on 40
3 on 35

400 easy

rested 10 minutes
switched to B70 Nero Comp

50 bk fast
roll
tyler timed
went 23.5

150 easy

25 fr FAST ([ame="http://www.usms.org/forums/showpost.php?p=178441&postcount=1150"]hand hit press through aka NO PAUSE[/ame])
roll
tyler timed
went 9.7

50 easy

Wed Apr 29th, 2009

Ordered B70 Legs, hope they arrive soon, need to get my modesty suit


NEXT MEET
USMS MASTERS SCY NATIONALS
May 8 - 10
1 week & 2 days / 9 days


TODAYS SWIM PRACTICE
scy
Swam 7:45 - 9:00
Whitney Coached
TSC main pool
swam with Tyler, Todd, Brad, Kendal, Mike, Larry, Max & Mary
saw ned doug, amy brandon, & Michael Lovato
dove in on time

Warm Up
4 x 100
4 x 075
4 x 050
4 x 025

10 x 50 on 1:05
01) 1 SDK
02) 2 SDKs
03) 3 SDKs
. . .
10) 10 SDKs

100 easy

rested 10 minutes
switched to Speedo PRO Hineck

broken 100 IM
10 sec rest at each 25
went 11 11 15 11

150 easy

25 SDK
roll
whitney timed
went 10.4

50 easy

Tue Apr 28th, 2009

Ordered B70 Legs, hope they arrive soon, need to get my modesty suit

Weights

Lat Press 6 x 40 6 x 45 6 x 50 5 x 55
lat pull 6 x 167 5 x 207
bench 6 x 135 6 x 185


NEXT MEET
USMS MASTERS SCY NATIONALS
May 8 - 10
1 week & 3 days / 10 days


TODAYS SWIM PRACTICE
LCM
Swam 6:30 - 9:00
Whitney Coached
TSC diving well
swam with Tyler, Todd, Brad, Kendal, Mike, Larry, Max & Mary
saw ned doug, amy brandon, & Michael Lovato

dove in 6:38


Warm Up
500 warm up

100 easy

4 x 25 FAST 10 sec rest between each

300 easy

25 fr easy speed
went 10.5

150 easy

25 fr faster
went 10.0

50 SDK
went 24.8

Mon Apr 27th, 2009

Saturday: DID NOT SWIM

Sunday: swam at Noon longhorn masters practice in Austin LCM


NEXT MEET
USMS MASTERS SCY NATIONALS
May 8 - 10
1 week & 4 days / 11 days


TODAYS SWIM PRACTICE
LCM
Swam 5:30 - 7:00
Whitney Coached
TSC main pool
swam with Todd, Tyler, beside ned, doug, meghan, mike varozza, Mary, & jeff
dove in 5:35


Warm Up
200 sw
4 x 25
200 k
4 x 25
200 sw


main set
assigned 4 x 150
did 4 x ( 2 x 50)

4 x 50 fl 3 easy 1 fast

4 x 100 fr on 1:40

4 x 50 bk

4 x 50 fr

4 x 50 br

100 easy

Fri Apr 24th, 2009

Lifted weights yesterday afternoon

NEXT MEET
USMS MASTERS SCY NATIONALS
May 8 - 10
2 weeks / 14 days


TODAYS SWIM PRACTICE
LCM
Swam 5:30 - 7:00
whitney Coached
TSC main pool
swam with Tyler, Mary, Larry, Ed, Mike, Ned, Brad Kendal & Todd
dove in FIRST

WORE B70

Warm Up
2 rounds of
150 fr FTD
25 rk 25 ra
25 lk 25 la
25 fl 25 fd
25 bk 25 bkd
25 br 25 bd
50 K on back 50 fr

swim till 5:55
did a few more 50's

4 x (50 fast off the blocks followed by 250 easy) on 8 minutes
I worked all the fast 50's
went 25.1, 25.1, 25, 26

assigned 10 x 100 fr on 2:00
did 4 x 100, swam #1, 3, 5 & 10
went 69, 66, 66, & 60

100 easy