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Ande's Swimming Blog

Ande's Swimming Blog blogged by Ande Rasmussen who swims with Longhorn Aquatics Masters in Austin, Texas.
started March 2005 on the USMS Discussion Forums at:
http://www.usms.org/forums/showthread.php?t=4298 & kept blogging there till September 2008.


Ande was coached by

Paul Bergen on Longhorn Aquatics from 1979 to 1982

Eddie Reese on the University of Texas Mens Team from 1981 to 1986

Ande is currently coached by Whitney Hedgepeth on Longhorn Aquatics Masters
Come Train with us! Check the Schedule

  1. Tuesday Aug 11th, 2009

    by , August 11th, 2009 at 12:16 PM (Ande's Swimming Blog)
    Tuesday Aug 11th, 2009

    Lifted weights:


    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    whitney Coached
    Garrison pool
    swam with tyler, todd, brandon, amy, doug, nate, ned, Kathrine, Mary, Paul, & Andrew
    dove in around 6:07

    Warm-up
    600 fr
    200 k

    Main Set

    4 x ?? on 3:00
    did 200's
    went around 2:35's

    100 easy

    4 x ?? on 2:45
    did 200's
    went around 2:32's

    100 easy

    4 x ?? on 2:30
    did 200, 150, 150, 200
    went 2:20 on #4

    100 easy

    4 x ?? on 2:15
    did 150's
    swam them smooth

    100 easy

    4 x ?? on 2:00
    did 100's
    swam them strong
    went 1:09 desc down to 1:02

    100 easy

    NEXT MEET

    looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events

    Considering:

    Rowdy Gaines Masters Classic
    Orlando, FL
    10/17 & 18

    Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009

    Updated August 11th, 2009 at 03:08 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. Mon Aug 10th, 2009

    by , August 10th, 2009 at 10:44 AM (Ande's Swimming Blog)
    Monday Aug 10th, 2009

    Did not swim Saturday or Sunday
    Went to Tyler, TX this weekend

    arrived on time, went to bed after midnight

    congrats on all the great swims at Nationals
    2009 USMS LCM Nats


    TODAYS SWIM PRACTICE


    LCM
    6:00 - 7:30
    whitney Coached
    Garrison pool
    swam with tyler, todd, brad, ned paul, nate, & matt
    dove in on time

    GARRISON IS A PRETTY SLOW POOL,
    POOL IS SHALLOW, TEMP IS WARM, 83 OR 4

    Warm-up
    400
    300
    200
    100

    Main Set

    24 x 100 @ 2:15 descend 1 - 3
    took and extra 1:00 after #12
    kicked the last 100's
    went 1:08's & 9's on my fast ones

    100 easy

    NEXT MEET

    looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events

    Considering:

    Rowdy Gaines Masters Classic
    Orlando, FL
    10/17 & 18

    Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
    Categories
    Swim Workouts
  3. Friday Aug 7th, 2009 Fast Friday

    by , August 7th, 2009 at 10:18 AM (Ande's Swimming Blog)
    Friday Aug 7th, 2009

    WEIGHTS:
    World gym in San Marcos
    lat press 8 x 35 8 x 40 8 x 45 6 x 50
    lat pull 10 x 150 8 x 160 8 x 175
    bench press 10 x 135 10 x 155 8 x 165
    leg press 10 x 180 10 x 270

    arrived on time

    2009 USMS LCM Nats


    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    whitney Coached
    Garrison pool
    swam with amy, tyler, todd, chris, doug, chris & brandon
    dove in on time


    Warm-up
    choice swim till 6:25

    Main Set

    10 x 200 @ 5:00
    1-5 descend 1-5
    6-10 Hold pace of #5
    went
    2:33, 2:25, 2:27, 2:25, 2:23
    2:23, 2:27, 2:24, 2:23, 2:19

    100 easy

    5 x 100 @ 2:30
    1-3 descend 1-3
    went 1:19, 1:14, 1:09
    4-5 Hold pace of #3
    went 1:07, 1:03

    100 easy

    2,700 plus 25 minute warm-up


    NEXT MEET

    looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events

    Considering:

    Rowdy Gaines Masters Classic
    Orlando, FL
    10/17 & 18

    Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
  4. Thursday Aug 6th, 2009

    by , August 6th, 2009 at 12:27 PM (Ande's Swimming Blog)
    Thursday Aug 6th, 2009

    arrived on time

    2009 USMS LCM Nats started today


    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    whitney Coached
    Garrison pool
    swam with tyler, todd, doug & nned
    beside larry mary katie & paul
    dove in on time


    Warm-up
    200 swim
    200 pull
    200 kick
    200 drill
    (all 150 free/50 NO free)

    Main Set
    3 rounds of: descend each round rest :30 after each swim
    400 free
    200 IM
    100 best


    assigned: 20 x 50 with fins @ :50
    1-5 kick 6-10 fly/free 11-15 kick 16-20 back/free
    did: no fins, on kick I kicked a 25 swam a 25

    10 x 100 free pull
    1 - 4 free strong interval on 1:20, 1:15 2nd round
    #5 easy


    here's what we're doing tomorrow for
    FAST FRIDAY

    Fri 8/7
    Warm-up
    free swim until 6:25 am; stretch it out, good head position, good body position; get ready to swim FAST

    Main Set
    10 x 200 @ 5:00
    1-5 descend 1-5
    6-10 Hold pace of #5

    100 easy

    5 x 100 @ 2:30
    1-3 descend 1-3
    4-5 Hold pace of #3

    100 easy

    2,700 plus 25 minute warm-up


    NEXT MEET

    looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events

    Considering:

    Rowdy Gaines Masters Classic
    Orlando, FL
    10/17 & 18

    Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
    Categories
    Swim Workouts
  5. Wednesday Aug 5th, 2009

    by , August 5th, 2009 at 11:08 AM (Ande's Swimming Blog)
    Wednesday Aug 5th, 2009

    overslept, woke up at 5:45,
    need to go to sleep sooner
    for some reason I thought practice started at 6:30 instead of 6:00

    WEIGHTS:
    World gym in San Marcos
    lat press 8 x 35 8 x 40 8 x 45 6 x 50
    lat pull 10 x 150 8 x 160 8 x 170
    bench press 10 x 135 10 x 145 8 x 160
    leg press 10 x 180 10 x 270


    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    whitney Coached
    Garrison pool
    swam with tyler, chris & nate
    beside ned & paul
    dove in around 6:40


    Warm-up
    missed

    Main Set

    2 x 200 free (neg. split- rest :15)

    600 pull (100 free/25 back/25 breast) x 4
    rest :30

    4 x 100 free (descend 1-4-rest :15)

    600(100 IM/50 best) x 4 rest :30

    8 x 50 free
    (12 strokes FAST off each wall)
    rest :10

    100 easy


    NEXT MEET

    looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events

    Considering:

    Rowdy Gaines Masters Classic
    Orlando, FL
    10/17 & 18

    Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
  6. Tuesday Aug 4th, 2009 slept late

    by , August 4th, 2009 at 11:15 AM (Ande's Swimming Blog)
    Tuesday Aug 4th, 2009

    overslept, woke up at 5:55
    got up and out the door


    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    whitney Coached
    Garrison pool
    swam with tyler, todd, matt, nate, amy, brandon, matt & doug
    dove in around 5:40


    Warm-up
    missed

    Main Set
    050
    100
    150
    200

    8 x 50
    odds strong kick
    evens catch up

    400

    8 x 50
    odds strong swim
    evens kick on back

    5 x 200
    1 on 3:00
    2 on 2:55
    3 on 2:50
    4 on 2:45
    5 on 2:40

    100 easy

    did a few fast SDKs from a dive

    50 easy

    NEXT MEET

    looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events

    whitney's workouts arrived today

    Mon. 8/3
    Warm-up
    300 swim
    200 reverse IM drill
    300 free pull b/e 5th
    200 IM kick

    Main Set
    4 x 150 @ 2:20-3:30
    #1 50 fly/back/breast
    #2 50 back/breast/free
    #3 50 breast/free/fly
    #4 50 free/fly/back
    4 x 100 free(strong interval @ 1:20-2:30)
    100 easy kick or swim
    above x 3
    round #3 with fins
    4,300

    Tues 8/4
    Warm-up
    800(50 free/25 fly/25 back/50 free/25 back/25 breast) x 4

    Main Set on :40-1:15 per 50 pace
    50
    100
    150
    200
    above x 3
    #1 swim #2 pull #3 swim with fins on :05 per 50 faster interval
    rest 1:00 between rounds

    8 x 50 rest :15
    odd: strong kick
    even: catch up with a board
    400 free pull b/e 7th
    8 x 50 rest :15
    odd: strong swim best stroke
    even: ez kick on back

    5 x 200 free swim
    interval drops by :05 each time
    ex. 3:00/2:55/2:50/2:45/2:40
    100 easy
    4,600

    Wed. 8/5
    Warm-up
    100 free DPS
    2 x 50 fly/free-strong on the fly
    200 free DPS
    2 x 50 back/free-strong on the back
    300 free DPS
    2 x 50 25 breast/free-strong on the breast

    Main Set
    400 free (build by 100's) rest :30
    600 IM with fins(100 swim/50 kick) rest :30
    2 x 200 free (neg. split- rest :15)
    600 pull (100 free/25 back/25 breast) x 4 rest :30
    4 x 100 free (descend 1-4-rest :15)
    600(100 IM/50 best) x 4 rest :30
    8 x 50 free (12 strokes FAST off each wall) rest :10
    100 easy
    4,400

    Thurs. 8/6
    Warm-up
    200 swim
    200 pull
    200 kick
    200 drill
    (all 150 free/50 NO free)

    Main Set
    400 free rest :30
    200 IM
    100 best
    above x 3(descend rounds 1-3)

    20 x 50 with fins @ :50-1:20
    1-5 kick
    6-10 fly/free
    11-15 kick
    16-20 back/free

    10 x 100 free pull @ 1:15-2:20
    1-4 free strong interval
    #5 easy
    5,000

    Fri 8/7

    Warm-up
    free swim until 6:25 am; stretch it out, good head position, good body position; get ready to swim FAST

    Main Set
    10 x 200 @ 5:00
    1-5 descend 1-5
    6-10 Hold pace of #5
    100 easy

    5 x 100 @ 2:30
    1-3 descend 1-3
    4-5 Hold pace of #3
    100 easy
    2,700 plus 25 minute warm-up

    Updated August 4th, 2009 at 05:09 PM by ande

    Categories
    Swim Workouts
  7. Monday Aug 3rd, 2009

    by , August 3rd, 2009 at 03:34 PM (Ande's Swimming Blog)
    Monday Aug 3rd, 2009

    I'm not going to nationals because my daughter is moving in her dorm this weekend and I need to help

    Did not train on Sunday

    WEIGHTS:
    World gym in San Marcos 5:15 am
    lat press 8 x 35 8 x 40 8 x 45
    lat pull 10 x 150 8 x 160 8 x 170
    bench press (sore pecs skipped)
    leg press 10 x 160 10 x 250


    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    whitney Coached
    Garrison pool
    swam with tyler, todd, matt, nate, andrew, mary & paul
    arrived on time did whole work out


    Warm-up
    300 fr
    100 rev IM
    300 fr
    100 IM k

    Main Set
    3 rounds of
    4 x 150 IM change up order
    1) fl bk br
    2) bk br fr
    3) br fr fl
    4) fr fl bk
    4 x 100 fr
    100 easy
    last round was k with fins

    4 x 50
    1. 3 breaths
    2. 2 breaths
    3. 1 breath
    4. 0 breaths

    100 easy

    50 fly FAST training suit
    roll start
    andrew timed
    went 29.3

    NEXT MEET

    looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events
    Categories
    Uncategorized
  8. Saturday Aug 1st lifted weights 1st time since early june

    by , August 1st, 2009 at 09:47 PM (Ande's Swimming Blog)
    Saturday Aug 1st

    lifted weights 1st time since early june, I stopped lifting weights right before sr cir in june. when I was focusing on distance training, but now I'm returning to speed & strength training

    World gym in San Marcos

    lat press 8 x 30 8 x 35 8 x 40 8 x 45

    lat pull 10 x 140 8 x 155 8 x 165

    bench press 10 x 135 8 x 145 6 x 155

    leg press 10 x 90 10 x 180 6 x 270

    didn't lift much but I have a feeling I'm going to be sore
  9. Saturday Aug 1st, 2009 fast friday on a saturday

    by , August 1st, 2009 at 01:46 PM (Ande's Swimming Blog)
    Saturday Aug 1st, 2009

    Fast Friday on a Saturday


    TODAYS SWIM PRACTICE

    LCM
    7:30 - 9:00
    whitney Coached
    Garrison pool
    swam with tyler, jon, andrew, mary & paul
    arrived on time did whole work out


    Warm-up
    2 rounds of
    150 fr
    100 k
    150 fr
    100 IM

    Main Set
    20 x 50 fr on 1:10
    odds: easy
    evens: fast from a dive off the side
    held 28's & 29's
    these were pretty exhausting

    100 easy

    assigned 900
    did 4 or 500 easy

    assigned: 20 x 50 on 1:10 with fins
    odds easy
    evens fast from a dive off the side
    did: them without fins
    kicked 2 fast ones then swam 1 butterfly
    held 38 - 40 on my 50's k
    went 30 on 3, 29 on 6 & 27 on 10

    100 easy

    NEXT MEET

    looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events
    Categories
    Uncategorized
  10. Fast Friday July 31st, 2009

    by , July 31st, 2009 at 11:57 AM (Ande's Swimming Blog)
    Fast Friday July 31st, 2009

    Today's my Dads 75th birthday

    13th FINA World Championships 2009 - Roma (Italy) are going on
    Day 6 finals begin at noon EST / 11 central
    Watch it on Universal Sports


    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    whiteny Coached
    Garrison pool


    Fast Friday

    Warm-up
    1200 choice loosen up or until 6:30

    Main Set
    40 x 50
    1 - 20 swim free pick 1 pace and try to hold the whole time
    4 @ 1:05 right into
    4 @ 1:00
    4 @ :55
    4 @ :50
    4 @ :45
    (wear fins if needed to make the interval)
    held 32's & 3's on most,
    34's & 5's on last 2 rounds 31 on last,

    100 easy

    21 - 40 kick same way
    4 @ 1:15
    4 @ 1:10
    4 @ 1:05
    4 @ 1:00
    4 @ :55
    pick 1 pace and hold (wear fins only if needed)
    dolphin kicked no board on side
    held 40's - 43's

    100 easy

    assigned 400 free pull DPS under 35 strokes per 50
    did 300 free

    50 fly FAST roll dive off side
    went 27.0


    100 easy

    NEXT MEET

    looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events

    Updated July 31st, 2009 at 12:03 PM by ande

    Categories
    Swim Workouts
  11. Thu jul 30th arrived 55 minutes late

    by , July 31st, 2009 at 11:08 AM (Ande's Swimming Blog)
    Thu Jul 30th, 2009

    woke up at 6:08, to get to 6:00 am practice on time I need to leave my house at 5:15
    so I missed an hour and caught the last 30 minutes, but something is always better than nothing, even if it isn't much


    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    whiteny Coached
    Garrison pool
    arrived around 6:55

    Warm-up
    missed

    Main Set

    Thu 7/30
    Warm-up
    200 free/100 IM x 4=1200

    Main Set
    assigned 4 x 50 back(25 strong/25 kick) rest :20
    did: 200 free

    assigned: 400 free swim with fins build by 100's rest :30
    did: 400 fr

    4 x 50 breast(25 strong/25 kick) rest :20

    400 free kick with fins negative split rest :30

    4 x 50 free(25 strong/25 kick) rest :20

    100 easy


    NEXT MEET

    looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events
    Categories
    Swim Workouts
  12. Wed Jul 29th, 2009

    by , July 29th, 2009 at 10:45 AM (Ande's Swimming Blog)
    Wed Jul 29th, 2009

    13th FINA World Championships 2009 - Roma (Italy) are going on
    Day 4 finals begin at noon EST / 11 central
    Watch it on Universal Sports


    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    whiteny Coached
    Garrison pool

    Warm-up
    400 (75 free/25 fly)
    300(75 free/25 back)
    200 IM dril
    100(75 free/25breast)


    Main Set

    10 x 50 @ 1:15 (any stroke)
    #1 4 strokes FAST
    #2 6 strokes FAST
    #3 8 strokes FAST
    #4 10 strokes FAST
    #5 FAST
    above x 2

    300 free @ 4:15
    200 free @ 2:50
    100 free @ 1:25
    above x 3
    #1 swim/ #2 pull/ #3 kick with fins
    cut 3rd round short since I kicked without fins
    went 1:23 on last 100 k

    assigned: 1200 (100 free / 100 best / 100 free / 100 worst / 100 free / 100 IM) x2
    did: worked on SDK & breastroke

    100 easy



    NEXT MEET

    looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events

    whitney's weekly work out email arrived

    Mon 7/27
    Warm-Up
    100 free/100 IM/100 free
    200 free/200 IM/200 free
    100 free/100 IM/100 free

    Main Set
    12 x 50(3 with each stroke) @ 1:00-1:30
    #1 kick #2 drill #3 strong swim

    12 x 100 @ 1:30-2:30
    1-3 50 free/50 fly
    4-6 50 free/50 back
    7-9 50 free/50 breast
    10-12 free
    all of the sets of 3 descend 1-3

    12 x 50 with fins descend 1-3 @ 1:00-1:30
    3 with each stroke

    12 x 100
    1-3 free with 8 total breaths rest :20
    4-6 free hard interval
    above x 2(pull is an option)
    100 easy
    4,900

    Tue 7/28
    Warm-up
    400 free swim
    100 kick
    400 free pull
    100 kick

    Main Set
    4 x 200 free swim hard interval @ 2:40-4:30
    4 x 150 free 18,15,12,9 breaths total per 150 rest :20
    4 x 100 free hard interval @ 1:20-2:30
    4 x 50 free 6,5,4,3, breaths total per 50 rest :10
    100 IM perfect
    above x 2
    second round can be pull or swim with fins
    5,200

    Wed. 7/29
    Warm-up
    400 (75 free/25 fly)
    300(75 free/25 back)
    200 IM dril
    100(75 free/25breast)

    Main Set
    10 x 50 @ 1:15-2:00(any stroke)
    #1 4 strokes FAST
    #2 6 strokes FAST
    #3 8 strokes FAST
    #4 10 strokes FAST
    #5 FAST
    above x 2

    300 free @ 5:00-6:45
    200 free @ 2:40-4:30
    100 free @ 1:20-2:15
    above x 3
    #1 swim/ #2 pull/ #3 kick with fins

    1200(100 free/100 best/100 free/100 worst/100 free/100 IM)x2
    4,500

    Thu 7/30
    Warm-up
    200 free/100 IM x 4=1200

    Main Set
    800 free pull
    build by 200's rest 1:00
    4 x 50 fly(25 strong/25 kick) rest :20
    800 free negative split rest 1:00
    4 x 50 back(25 strong/25 kick) rest :20
    400 free swim with fins build by 100's rest :30
    4 x 50 breast(25 strong/25 kick) rest :20
    400 free kick with fins negative split rest :30
    4 x 50 free(25 strong/25 kick) rest :20
    100 easy
    4,500

    Fast Friday 7/31
    Warm-up
    1200 choice loosen up or until 6:30

    Main Set
    40 x 50
    1-20 swim
    pick 1 pace and try to hold the whole time
    4 @ 1:05
    4 @ 1:00
    4 @ :55
    4 @ :50
    4 @ :45
    (wear fins if needed to make the interval)
    100 easy
    21-40 kick same way
    4 @ 1:15
    4 @ 1:10
    4 @ 1:05
    4 @ 1:00
    4 @ :55
    pick 1 pace and hold(wear fins only if needed)
    100 easy

    400 free pull DPS
    under 35 strokes per 50
    3,800
    Categories
    Swim Workouts
  13. Tue Jul 28th, 2009

    by , July 28th, 2009 at 11:13 AM (Ande's Swimming Blog)
    Tue Jul 28th, 2009

    Swimming Bans High-Tech Suits, Ending an Era

    13th FINA World Championships 2009 - Roma (Italy) are going on
    Day 3 finals begin at noon EST / 11 central
    Watch it on Universal Sports



    TODAYS SWIM PRACTICE


    LCM
    6:00 - 7:30
    whiteny Coached
    Garrison pool

    Warm-up
    400 fr
    100 k
    400 fr
    100 k

    Main Set

    4 x 200 on 2:45
    4 x 150 on 2:20 breathe 6, 5, 4, 3 times per length
    4 x 100 on 1:20
    4 x 050 on 0:50 breathe 6, 5, 4, 3 times per length
    100 IM

    repeat above set again
    todd did the 200's on 2:40, had trouble with em, skipped a 100
    felt a little out of shape from missing work outs last week and sore from my long walk



    NEXT MEET

    looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events
    Categories
    Swim Workouts
  14. vegas vacation workouts

    by , July 28th, 2009 at 11:00 AM (Ande's Swimming Blog)
    VEGAS TRIP

    Thu July 23
    Did not train


    Fri July 24th
    http://members.cox.net/lvswim/
    went to the 5:30 practice at the Desert Breeze Pool 8275 Spring Mountain Rd
    but it was closed so I drove over to the
    Henderson Multi-Generational Complex at 250 S. Green Valley Pkwy
    arrived at 6:00 am
    when I dove in the team just started a set of 100's
    100 fast on 2:00
    100 easy on 2:00
    did 7 or 8 rounds
    held 1:07's on fast ones
    last fast one was 1:02 or 3


    Sat July 25th
    masters didn't have practice so I trained
    with the USS team practiced 9 - 10

    4 x 300

    6 x 150

    24 x 25 on 50
    odds from a dive fast
    evens easy


    Sunday
    walked 8 miles from MGM to the Stratosphere and back
    swam easy in the MGM pool


    Monday
    did not train
    Categories
    Swim Workouts
  15. Wed Jul 22th, 2009

    by , July 22nd, 2009 at 10:34 AM (Ande's Swimming Blog)
    Wed Jul 22th, 2009


    TODAYS SWIM PRACTICE


    LCM
    6:00 - 7:30
    Chris Coached
    Garrison pool

    Warm-up
    2 rounds of
    100 free/50 fly-SDS
    100 free/50 back-R4L4
    100 free/50 dolphin breast
    100 free/50 tarzan


    Main Set
    32 x 100
    1 - 6 free swim on 1:40
    70 % effort (interval gives you :10)
    #7 FAST went 1:10
    #8 easy rest 1:00 after

    round #2 free pull
    went 1:07

    round #3 fins kick or swim
    went 1:09

    round #4 free swim again but 80% effort
    went 1:06



    NEXT MEET

    looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events
    Categories
    Swim Workouts
  16. Tue Jul 21st, 2009

    by , July 21st, 2009 at 11:52 AM (Ande's Swimming Blog)
    Tue Jul 21st, 2009

    I'm going to Vegas tomorrow afternoon


    TODAYS SWIM PRACTICE

    woke up late, left house around 5:45
    arrived 6:30ish

    LCM
    6:00 - 7:30
    Chris Coached
    Garrison pool
    trained with doug ned larry matt brandon & amy

    Warmup
    missed it

    MAIN SET
    arrived as my lane was doing:
    20 x 50 @ :40-1:15
    1-4 free-hard interval
    #5 strong swim IM order
    rest 1:00 after each 5th one
    DID: 300 easy

    8 x 150 free pull
    1 - 4 b/e 3rd with 36 or less strokes on 2:20
    5 - 8 50 w/ 4,5,6 breaths total per 50 on 2:30
    confession: i didn't do the breathing pattern

    assigned 20 x 50 with fins on :45
    1 - 4 kick hard interval
    #5 free strong
    rest 1:00 after each 5th one
    DID: above set free

    100 easy

    NEXT MEET

    looking for a couple SCM Meets in Oct, Nov, or Dec, we'll see, want a fast pool & a big meet to get more rest between events
    Categories
    Swim Workouts
  17. 2009 SCM

    by , July 20th, 2009 at 02:18 PM (Ande's Swimming Blog)
    My 2009 LCM season & distance training are done. I plan to swim easy this week, train with team Tue & Wed, then Vegas Vacation
    from Wed afternoon till Monday July 27th. Anyone have any Recs for what to do in Vegas?

    SCM season is next.

    I'm returning to sprints, 50's & 100's all strokes including SDK
    Training will shift:

    + no long hard swims with little rest, I'll do gentle aerobic on easy intervals, but mainly
    more fast short swims with lots of rest,
    15's, 25's, 50's, 75's & 100's,

    + weight training, &

    + weight loss.
    Categories
    Planning
  18. Mon Jul 20th, 2009

    by , July 20th, 2009 at 02:13 PM (Ande's Swimming Blog)
    Mon Jul 20th, 2009


    TODAYS SWIM PRACTICE

    woke up late, left house around 6:00 arrived 6:45ish

    LCM
    6:00 - 7:30
    Chris Coached
    Garrison pool
    swam a lane over from my usual lane

    Warmup
    missed it

    MAIN SET

    100 easy

    4 x 200 easy

    4 x 100 easy

    assigned: 4 x 250
    did: 4 rounds of 50 easy / 10 SDK easy speed sprint, swim back to wall / 10 SDK easy speed / 50 easy

    100 easy

    NEXT MEET

    looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events

    this email arrived from Whitney:

    These workouts are for those of you masters swimmers who can't make it to Garrison from 6:00 - 7:30 am.
    We hope to see you back soon and you are always missed.
    Whitney


    Sat 7/18
    Warm-up
    800(75 free/25 NO free)

    Main Set
    200 free @ 2:40-4:40
    2 x 100 free @ 1:20-2:20
    4 x 50 @ :40-1:10
    above x 3
    #1 free swim/ #2 free pull/ #3 kick with fins

    1200
    (100 free/100 IM/200 free/200 IM/300 free/300 IM)

    8 x 50 pull rest:10
    ODD: DPS less than 36 strokes
    EVEN: 4 breaths
    4,200

    Mon 7/20
    Warm-up
    200 free swim
    150 free dragfingertips
    100 catch up
    50 scull
    above x w

    Main Set
    **(Descend 1-4 on all)
    4 x 300(100 free/100IM/100 free) @ 4:30-7:00
    100 IM is strong /free is aerobic

    4 x 200(100 free/100 best NO free) @ 3:20-5:00

    4 x 100 free(50 free/50 best NO free) @ 1:40-2:20

    4 x 250 with fins rest:20
    100 free/100 kick/50 NO free HARD
    100 easy
    4,500

    Tue 7/21
    Warm-up
    200 free
    50 drill
    50 swim
    above x 4 IM order on drill and swim 50's

    Main Set
    20 x 50 @ :40-1:15
    1-4 free-hard interval
    #5 strong swim IM order
    rest 1:00 after each 5th one

    8 x 150 free pull
    1-4 b/e 3rd with 36 or less strokes
    5-8 50 w/ 4,5,6 breaths total per 50

    20 x 50 with fins :40-1:15
    1-4 kick hard interval
    #5 free strong
    rest 1:00 after each 5th one
    100 easy
    4,500

    Wed 7/22
    Warm-up
    100 free/50 fly-SDS
    100 free/50 back-R4L4
    100 free/50 dolphin breast
    100 free/50 tarzan
    above x 2

    Main Set
    36 x 100 @ 1:25-2:30
    1-6 free swim 70 % effort(interval gives you :10)
    #7 FAST
    #8 easy rest 1:00 after
    round #2 free pull
    round #3 fins kick or swim
    round #4 free swim again but 80% effort
    4,800

    Thu 7/23
    Warm-up
    1000(100 free/50 kick on side/100 IM) x 4

    Main Set
    6 x 150 (100 free/25 fly/25 back) @ 2:15-3:45
    400 free pull b/e 3rd rest :30
    6 x 150 (100 free/25 back/25 breast)
    400 free pull b/e 5th
    6 x 150(50 fly/50 back/50 breast)
    400 free pull b/e 7th
    4,900

    Fri 7/24
    Warm-up
    choice for 20 minutes
    Main set-do as a group
    5 x 100 free @ 2:30 hold best average
    500 or less pull(if slower) every 5th 50 4 breaths
    5 x 100 free @ 2:20 hold same average
    500 with fins (50 kick/50 fists closed/150 swim)
    5 x 100 free with fins @ 2:10 hold :05 faster
    500 (100 free/25 IM order)
    3,000 plus warm-up


    Sat. 7/25
    Warm-up
    900(100 free100 kick/200 free/100 kick/300 free/100 kick)
    Main Set
    800 free @ 80 % effort rest 1:00
    3 x 300 with fins (IM/kick/IM) @ 4:30-6:45
    400 free @ 85 % effort rest 1:00
    3 x 200(25 fly/25 back/25 breast/125 free) @ 3:00-4:30
    200 free @ 90 % effort rest 1:00
    3 x 100 best @ 1:30-2:15
    100 free @ 95 % effort
    100 easy
    50 free @ 100 % effort
    50 easy
    4,400

    Updated July 20th, 2009 at 05:08 PM by ande

    Categories
    Swim Workouts , Planning
  19. Sun Jul 19th, 2009

    by , July 20th, 2009 at 12:17 AM (Ande's Swimming Blog)
    Sunday Jul 19th, 2009 LCM Zones


    Event 26 Men 45-49 400 LC Meter IM

    big improvement over last year, most of it is on my last 50
    1 Rasmussen, Anders M 46 Longhorn Aquatics 5:09.99 5:02.56
    31.14 1:07.36 (36.22)
    1:48.37 (41.01) 2:27.81 (39.44)
    3:11.36 (43.55) 3:56.00 (44.64)
    4:31.29 (35.29) 5:02.56 (31.27)


    Event 28 Men 45-49 50 LC Meter Breaststroke
    just hopped up and went for it,
    need to work on breastroke
    1 Guthrie, David M 49 Longhorn Aquatics 30.59 31.75
    2 Rasmussen, Anders M 46 Longhorn Aquatics 34.99 33.00
    3 Smiley, Jon M 48 Longhorn Aquatics 36.56 33.92
    4 Jimenez, Carlos A 45 Rice Aquatic Masters 39.00 34.51


    Event 32 Men 45-49 200 LC Meter Freestyle
    decided to attempt to even split my race but clock messed up, I was out slower than scott
    swam beside scott carpenter
    he false started, went out harder than me
    1 Rasmussen, Anders M 46 Longhorn Aquatics 2:06.67
    clock didn't get my splits
    1:35.76 2:06.67 (30.91)
    --- Carpenter, Scott R 45 Jersey Area Multisport 2:05.00 DQ
    28.94 1:01.02 (32.08) 1:33.85 (32.83) DQ (32.37)


    Event 34 Men 45-49 100 LC Meter Backstroke
    entered but decided skip it to rest up for 50 & medley relay


    Event 38 Men 45-49 50 LC Meter Freestyle
    improvement on my 25.8 last month but off the 24.50 I did last year
    1 Rasmussen, Anders M 46 Longhorn Aquatics 25.79 25.38
    2 Carpenter, Scott R 45 Jersey Area Multisport 25.00 25.69
    3 Jimenez, Carlos A 45 Rice Aquatic Masters 26.53 26.37
    4 Guthrie, David M 49 Longhorn Aquatics 26.10 26.68
    5 Smiley, Jon M 48 Longhorn Aquatics 28.25 26.95
    6 Patten, Bobby 47 Dallas Aquatic Masters 27.50 27.04
    7 Richey, Steven C 49 Masters of South Texas 27.58 28.29
    8 Breeding, Steve 47 Woodlands Masters Swim Team 28.50 28.49
    9 White, Steve G 49 Woodlands Masters Swim Team 28.50 28.50
    10 Marshall, Dirk H 47 South Texas Flying Fish 27.80 28.55


    Event 42 Men 160-199 200 LC Meter Medley Relay
    had this season's best 50 bk on my last swim of the meet

    1 Longhorn Aquatics A 1:50.00 1:57.32
    1) Rasmussen, Anders M M46
    2) Guthrie, David M M49
    3) Smiley, Jon M M48
    4) Wood, Larry W M55
    29.10
    1:00.47 (31.37)
    1:29.74 (29.27)
    1:57.32 (27.58)

    2 Woodlands Masters Swim Tea A 1:56.00 1:59.68
    1) Davis, Ross C M43 2) Gentry, Matt C M42 3) Gawronski, Tomasz J M43 4) Leutner, Gerard P M45
    30.76 1:06.12 (35.36) 1:33.16 (27.04) 1:59.68 (26.52)

    http://www.asicampbell.com/SCZ/Sunday_Results.pdf

    Updated July 20th, 2009 at 12:28 AM by ande

    Categories
    Masters Swim Meets / Events
  20. Sat July 18th South Central LCM Zones

    by , July 19th, 2009 at 11:50 PM (Ande's Swimming Blog)
    Sat July 18th South Central LCM Zones
    felt good in warm up
    put on new B70 it has a few new design mods
    felt really good


    1st race of the day
    Event 2 Men 45-49 1500 LC Meter Freestyle
    took race out too hard then settled into a pace I could hold, but as you notice it slipped some
    broke zone record but so did bobby patten who went faster than me

    2 Rasmussen, Anders M 46 Longhorn Aquatics 19:05.99 18:34.99
    0100 00:31.14 (31.14) 01:05.61 (34.47)
    0200 01:40.90 (35.29) 02:17.22 (36.32)
    0300 02:53.40 (36.18) 03:30.55 (37.15)
    0400 04:07.42 (36.87) 04:44.85 (37.43)
    0500 05:21.98 (37.13) 05:59.55 (37.57)
    0600 06:36.93 (37.38) 07:14.52 (37.59)
    0700 07:51.85 (37.33) 08:29.60 (37.75)
    0800 09:06.94 (37.34) 09:44.73 (37.79)
    0900 10:22.12 (37.39) 10:59.88 (37.76)
    1000 11:37.67 (37.79) 12:15.81 (38.14)
    1100 12:53.61 (37.80) 13:31.40 (37.79)
    1200 14:08.95 (37.55) 14:46.90 (37.95)
    1300 15:24.93 (38.03) 16:03.62 (38.69)
    1400 16:41.78 (38.16) 17:20.00 (38.22)
    1500 17:57.87 (37.87) 18:34.99 (37.12)
    this is my best but only 1500 since I was in high school where I went 18:12


    2nd swim of the day
    Event 6 Men 45-49 50 LC Meter Butterfly
    have to think I might have done better if I'd trained for sprints and hadn't swum a 1500 before it
    1 Rasmussen, Anders M 46 Longhorn Aquatics 26.79 26.65
    2 Carpenter, Scott R 45 Jersey Area Multisport 27.00 27.06
    3 Marshall, Dirk H 47 South Texas Flying Fish 28.50 28.05
    4 Patten, Bobby 47 Dallas Aquatic Masters 29.00 28.16


    3rd swim of the day
    Event 10 Men 45-49 100 LC Meter Freestyle
    thought about scratching it decided to back half it
    1 Carpenter, Scott R 45 Jersey Area Multisport 56.00 55.88
    26.84 55.88 (29.04)
    2 Rasmussen, Anders M 46 Longhorn Aquatics 56.99 56.70
    28.19 56.70 (28.51)
    3 Jimenez, Carlos A 45 Rice Aquatic Masters 59.34 57.56
    27.89 57.56 (29.67)
    4 Guthrie, David M 49 Longhorn Aquatics 56.70 58.09
    27.74 58.09 (30.35)
    5 Marshall, Dirk H 47 South Texas Flying Fish 1:00.00 59.02
    28.45 59.02 (30.57)
    6 Smiley, Jon M 48 Longhorn Aquatics 1:00.11 59.42
    28.11 59.42 (31.31)
    7 Patten, Bobby 47 Dallas Aquatic Masters 1:00.00 59.72
    28.65 59.72 (31.07)


    4th swim of the day
    Event 14 Men 45-49 50 LC Meter Backstroke
    4th race of the day, starting to feel some fatigue, went 28.14 last year
    1 Rasmussen, Anders M 46 Longhorn Aquatics 28.99 29.22


    5th swim of the day
    Event 16 Men 45-49 200 LC Meter IM
    felt like scratching it decided to cruise the fl bk & work the br fr, went 2:21.3 in june but since this was my 5th swim of the day I was happy with it
    1 Rasmussen, Anders M 46 Longhorn Aquatics 2:22.92
    31.04 1:10.81 (39.77) 1:51.44 (40.63) 2:22.92 (31.48)
    2 Guthrie, David M 49 Longhorn Aquatics 2:30.00 2:29.50
    30.62 1:12.24 (41.62) 1:54.43 (42.19) 2:29.50 (35.07)
    3 Smiley, Jon M 48 Longhorn Aquatics 2:29.99 2:32.40
    1:12.45 ( ) 1:56.96 (44.51) 2:32.40 (35.44)


    6th swim of the day
    4 x 50 free relay
    I swam anchor and was surprised to split 24.5
    2 Longhorn Aquatics A 1:44.00 1:45.89
    1) Wood, Larry W M55 2) Rasmussen, Anders M M46 3) Smiley, Jon M M48 4) Guthrie, David M M49
    26.66 54.60 (27.94) 1:21.33 (26.73) 1:45.89 (24.56)


    7th swim of the day
    4 x 50 Mixed Medley relay
    split 29.66, we got deeked,
    had a bad touch Dave left when I shoulda touched & not when I did
    --- Longhorn Aquatics A 2:10.00 DQ
    1) Rasmussen, Anders M M46 2) Guthrie, David M M49 3) Hughes, Mary L



    congrats to my buds who broke the american record in the
    Event 18 Men 120-159 400 LC Meter Medley Relay
    1 Longhorn Aquatics A 4:04.00 4:03.48
    1) Thibault, Jeff M39
    2) Bartee, Todd A M40
    3) Blessing, Tyler J M37
    4) Bailey, Bradley H M40
    29.51 1:01.32 (1:01.32)
    1:33.43 (32.11) 2:10.02 (1:08.70)
    2:36.66 (26.64) 3:08.44 (58.42)
    3:33.85 (25.41) 4:03.48 (55.04)

    Saturday Results at:
    http://www.asicampbell.com/SCZ/Saturday_Results.pdf

    Updated July 20th, 2009 at 11:54 AM by ande

    Categories
    Masters Swim Meets / Events