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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. Fri Jul 17th, 2009 Fast Friday

    by , July 19th, 2009 at 11:22 PM (Ande's Swimming Blog)
    Fri Jul 17th, 2009

    Zone's Events

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR


    TODAYS SWIM PRACTICE

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


    Warmup
    800 choice

    MAIN SET

    assigned: 9 x 100 on 2:10 85%
    did: every other held 1:09's

    100 strong
    dove went 1:02

    100 easy

    assigned: 9 x 100 on 2:20 85%
    did: 1, 4, 7 held 1:08's

    100 strong
    dove went 1:00

    100 easy


    NEXT MEET

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

    Who's coming

    1 Day away
    Categories
    Swim Workouts
  2. Thu Jul 16th, 2009 2 DAYS TIL ZONES

    by , July 16th, 2009 at 11:24 AM (Ande's Swimming Blog)
    Thu Jul 16th, 2009

    Got a new B70 Nero Comp yesterday
    can't wait to try it out

    Zone's Events

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR


    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    Whitney Coached
    Garrison pool
    swam with doug, andrew, tyler, larry, mary, ed, andrew,
    dove in 6:15ish
    WATER 83ish, Jack brought a kitchen thermometer


    Warmup
    missed it

    MAIN SET

    5 x 200 free ON 3:10
    #1 50 strong / 150 aerobic
    #2 50 aerobic / 50 strong / 100 aerobic
    #3 100 aerobic / 50 strong / 50 aerobic
    #4 150 areobic / 50 strong
    #5 200 strong

    100 easy

    #1 50 strong / 150 aerobic
    #2 50 aerobic / 50 strong / 100 aerobic
    #3 100 aerobic / 50 strong / 50 aerobic

    then moved over to the Taper Lane

    4 x 100 on about 4:00
    done 25 fast from a dive 75 easy

    100 easy


    NEXT MEET

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

    Who's coming

    2 Days away

    Entered the following events

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR
    Categories
    Swim Workouts
  3. Wed Jul 15th, 2009 zones in 3 days

    by , July 15th, 2009 at 03:16 PM (Ande's Swimming Blog)
    Wed Jul 15th, 2009

    tyler brought his camera to practice and took a few photos

    here's the events I entered at Zones

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR


    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    Whitney Coached
    Garrison pool
    swam with tyler, larry, mike, mary, ed, andrew, brad,
    beside nate, ned, matt,
    dove in around 6:15is
    WATER 85ish


    Warmup
    missed it

    Main Set:

    20 x 100 on 1:40
    1 - 4 free swim aerobic
    #5 strong swim any stroke
    6 - 9 free pull aerobic
    #10 strong kick
    then Repeat 1 - 10 again
    I missed the first one or 2
    warmed up on the first round then picked things up a little on the 2nd, but I couldn't see the pace clock so had no clue when to leave or when I came in

    then I did
    3 x 100 fr with 10 sec rest
    hold 1500 pace
    whitney timed went 1:08, 1:11, 1:09
    just wore my training suit & no cap

    100 easy


    NEXT MEET

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

    Who's coming

    3 Days away

    Entered the following events

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR

    Whitney sent us an email of this weeks work outs

    Week 1: July 13 - 17

    Mon 7/13
    Warm-up
    3 x 300 rest :20(100 free/50 drill/50 swim-no free/100 free)

    Main Set
    4 x 250(200 free/50 fly) descend 1-4 @ 3:45-5:50
    4 x 200(150 free/50 back) desc 1-4 @ 3:00-4:40
    4 x 150(100 free/50 breast) desc 1-4 @ 2:15-3:30
    4 x 100 free desc 1-4 @ 1:30-2:20
    4 x 50 best desc 1-4 @ 1:00-1:30
    100 easy
    3 x 300 rest :20
    fins: 100 kick/100 IM swim/100 kick
    or pull: free with 36 or less total breaths
    4900

    Tues 7/14
    Warm-up
    150 free swim
    50 kick on back or side
    100 pull with 10 or less breaths
    above x 4
    Main Set
    10 x 300 @ 4:30-6:45
    #1 70 %
    #2 80 %
    #3 90 %
    #4 6 x 50 (hard interval) @ :35-1:15
    #5 recovery with fins(100kick/100 drag fingertips/100 DPS)
    above x 2
    (one 300 per round can be pull)

    400 IM(8 strokes FAST off each wall-easy between)
    100 easy
    4,700

    Wed. 7/15
    Warm-up
    800(300 free/100 IM) x2

    Main Set
    20 x 100 @ 1:30-2:30
    1-4 free swim aerobic
    #5 strong swim any stroke
    6-9 free pull aerobic
    #10 strong kick
    above x 2

    10 x 150 with fins @ 2:15-3:20
    odd: 100 kick/50 free with 3 breaths
    even: 100 IM/50 kick
    100 easy
    4,400

    Thurs. 7/16
    Warm-up
    200 free swim
    50 Rarm
    50 Larm
    50 RS kick
    50 LS kick
    200 free pull b/e 3rd

    Main Set
    5 x 200 free @ 3:00-4:40
    #1 50 strong/150 aerobic
    #2 50 aerobic/5o strong/100 aerobic
    #3 100 aerobic/50 strong/50 aerobic
    #4 150 areobic/50 strong
    #5 200 strong
    100 easy after each round
    above again but pull free

    16 x 50 with fins @ 1:00-1:30(breast is with a dolphin kick)
    4 with each stroke
    #1 kick
    #2 drill
    #3 perfect technique
    $3 strong

    5 x 100 free interval descends by :05 with each one
    example:
    1:30/1:25/1:20/1:15/1:10
    100 easy
    4,200

    Friday 7/17
    Warm-up
    150 free/50 fly kick on back
    150 free/50 back kick
    150 free/50 breast kick on back
    150 free/50 free kick on side
    above x 2 but pull the 150's and use your buoy as a board on the 50's
    if not done; stop after 30 minutes-we will do the main set as a group

    Main set 22 x 100
    9 x 100 @ 2:10 at 85-90% effort
    #10 100 % FAST
    100 easy
    9 x 100 trying to be within :04 of #10 @ 2:20
    #21 FASTER than #10
    100 easy
    3,800
    Categories
    Uncategorized
  4. Tue Jul 14th, 2009 Zones 4 days away

    by , July 14th, 2009 at 10:26 AM (Ande's Swimming Blog)
    Tue Jul 14th, 2009

    I found this quote yesterday and loved it:
    "Humans are peculiar creatures. We are capable of much, yet do little. Doubt, insecurity, fear and ambition blind our wide-open eyes to the colors of meaningful life. We hibernate, deep in the bellies of our comfort zones...
    Do you want to expand your world?
    Meet interesting people?
    Learn about different cultures?
    Then get on your hands and knees, drop to your belly and squirm under the fence that surrounds your insulated life."
    from the preface and back cover of People Stories, Inside the Outside.

    zones psych sheet is up

    UT swim center is closed for annual repairs till September, Longhorn Masters are training at Garrison Pool until swim center opens, check schedule for updates


    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    Whitney Coached
    Garrison pool
    swam with tyler, larry, ed, andrew, brad,
    beside amy brandon nate
    dove in around 6:08
    WATER 85ish

    when I walked in, Whitney said no complaining, I can't control the situation or the water temp, we got what we got. I guess earlier lot's of people were bitching




    Warmup
    swam around 500

    Main Set:

    3 x 300 fr desc

    6 x 50 on 40

    4 x 50 fr race pace on 1:30
    went 31's

    100 easy


    NEXT MEET

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

    Who's coming

    4 Days away

    Entered the following events

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR
    Categories
    Swim Workouts
  5. Mon Jul 13th, NO swim center till Sep. Zones in 5 days

    by , July 13th, 2009 at 10:37 AM (Ande's Swimming Blog)
    Mon Jul 13th, 2009

    zones psych sheet is up

    NO swim center till September, closed it for repairs, training at Garrison Pool till swim center opens

    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    Whitney Coached
    Garrison pool
    swam with tyler, larry, & andrew beside chris, nate, marcio, & ned
    jumped in first

    WARM WATER felt 85ish
    shallow end's 3 feet deep other end was 5 or 6
    outdoor changing area with no ceiling
    1 shower, barely works,
    we are spoiled at the swim center

    Warmup
    3 x 300

    Main Set:
    first moderate 2nd one faster
    2 x 250 done 200 fr 50 fl
    2 x 200 done 150 fr 50 bk
    2 x 150 done 100 fr 50 br
    2 x 100 fr
    2 x 050 1st free, 2nd fl for time went 28.7

    100 easy

    NEXT MEET

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

    Who's coming

    5 Days away

    Entered the following events

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR

    Updated July 13th, 2009 at 04:19 PM by ande

    Categories
    Swim Workouts
  6. Sat Jul 11th, 2009 zones 7 days away

    by , July 12th, 2009 at 02:59 PM (Ande's Swimming Blog)
    Sat Jul 11th, 2009

    zones psych sheet is up


    TODAYS SWIM PRACTICE

    LCM
    6:30 - 8:00
    Whitney Coached
    TSC main pool
    swam with marcio paul jamie
    arrived late

    Warmup
    200


    Main Set:

    4 rounds of
    4 x 50 fr on 35 held 28's & 29's
    50 k easy
    50 dive start 25 fast 25 easy

    assigned 20 x 75
    did 20 x 25 worked on SDK


    NEXT MEET

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

    Who's coming

    7 Days away

    Entered the following events

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR

    Updated July 12th, 2009 at 05:03 PM by ande

    Categories
    Uncategorized
  7. FAST Fri Jul 10th, 2009 zones is 8 days away

    by , July 10th, 2009 at 10:48 AM (Ande's Swimming Blog)
    Fri Jul 10th, 2009

    right shoulder felt fine


    Phelps 100 Fl WR

    Mens 50 free A Final

    50 Free B final

    Womens 50 Free A final

    Men's 100 fly B Final

    TODAYS SWIM PRACTICE

    LCM
    6:30 - 8:00
    Whitney Coached
    TSC main pool
    swam with amy brandon, ned matt nate mike tyler chris & jon
    dove in first

    wore B70 legs

    Warmup
    500
    400
    300 k
    200
    100


    Main Set:
    Zones Swimmers
    Assigned: 50 fast for time, 100 fast for time, 200 fast for time

    Practice Swimmers
    Assigned: 15 x 200 on 4:00 best ave

    since I'm swimming the 1500 & the 400 IM at zones I decided the 50 / 100 / 200 was too short and modified the 15 x 200's

    All Free
    01) 100 1:10
    02) 100 1:09
    03) 200 2:21
    04) 100 1:09
    05) 200 2:19 caught chris at the 150
    06) 100 1:06 dove
    07) 200 2:17 dove
    08) 100 1:06 dove
    09) 200 2:17 dove
    10) skip
    11) 100 went 1:04 dove
    12) skip
    13) 100 went 1:02 dove
    14) skip
    15) 200 went 2:11 dove, out in 1:03

    100 easy


    NEXT MEET

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

    Who's coming

    8 Days away

    Entered the following events

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR

    Updated July 10th, 2009 at 11:00 AM by ande

    Categories
    Swim Workouts
  8. Thu Jul 9th, 2009 Zones 9 Days Away

    by , July 9th, 2009 at 12:17 PM (Ande's Swimming Blog)
    Thu Jul 9th, 2009

    right shoulder felt better, swam free today

    how about piersols 100 bk WR

    Men's 200 fr A final

    TODAYS SWIM PRACTICE

    LCM
    6:30 - 8:00
    Whitney Coached
    TSC main pool
    swam with todd tyler chris larry & ned
    dove in first

    Warmup
    150 fr
    150 k
    150 fr
    150 k
    300 fr

    Main Set:
    3 x 300 on 4:00 went 3:40 on #3
    right into
    2 x 200 on 2:40
    right into
    100 fr on 1:20

    8 x 50 on 1:15 - 1:30
    odds: dive off block 4 strokes fast
    evens: push off 4 strokes fast
    did IM order 2 each stroke


    NEXT MEET

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

    Who's coming

    9 Days away

    Entered the following events

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR

    Updated July 9th, 2009 at 12:48 PM by ande

    Categories
    Swim Workouts
  9. Wed Jul 8th, 2009

    by , July 8th, 2009 at 11:13 AM (Ande's Swimming Blog)
    Wed Jul 8th, 2009

    right shoulder felt better, not 100% but I could swim free today

    TODAYS SWIM PRACTICE

    scy
    6:30 - 8:00
    Whitney Coached
    TSC main pool
    swam with todd tyler amy brandon, doug ned, mike & guest
    woke up late, dove in around 7:15

    Main Set:
    4 x 50 easy

    assigned: 4 x 150 on 1:40
    did still warming up 4 x 100 on 1:40 held under 1:05

    4 x 50

    12 x 75
    odds fl, bk br
    evens k

    100

    50 easy



    NEXT MEET

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

    Who's coming

    12 Days away

    Entered the following events

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR
    Categories
    Swim Workouts
  10. Tue Jul 7th, 2009 50 LCM SDK 27.2

    by , July 7th, 2009 at 11:09 AM (Ande's Swimming Blog)
    Tue Jul 7th, 2009

    right shoulder felt a little better, was very cautious, didn't trigger the sharp intense spasm sort of pain today

    Following Nats

    Statesman Article



    TODAYS SWIM PRACTICE

    LCM
    6:30 - 8:00
    Whitney Coached
    TSC main pool
    swam with todd tyler amy brandon, doug ned, mike & guest
    dove in on time

    Warm Up
    600 choice easy
    did backstroke

    Main Set:
    100 LCM Drop Down
    start at 2:30 drop 2 sec each round
    did 100's kick to 2:00
    held 1:23 - 1:25's
    then did
    odds 100 bk
    evens 50 k 85% under 40 held 38's 50 bk or free
    did some easy free & didn't trigger the sharp pain I felt on Sunday & Monday
    then got out and rested

    50 k easy speed 20 SDKs surfaced & kicked on side
    went 34

    rested 5 minutes

    50 k easy speed 25 SDKs, surfaced & kicked on side
    went 33

    rested 15 minutes

    put on B70 legs

    50 LCM SDK fast
    no breather
    tyler timed
    went 27.2
    lifetime best 50 LCM SDK



    NEXT MEET

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

    Who's coming

    12 Days away

    Entered the following events

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR
    Categories
    Swim Workouts
  11. Mon Jul 6th 12 days till zones, Pain pain pain go away

    by , July 6th, 2009 at 12:35 PM (Ande's Swimming Blog)
    Mon Jul 6th, 2009

    Ouch, I hurt my right shoulder yesterday, it's a sharp intense spasm sort of pain in my outer right delt in front of the arm pit

    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    Whitney Coached
    TSC main pool
    swam with todd & tyler next to chris, nate larry & ned
    dove in 6:36

    Warm Up
    assigned 3 x 400 sw, p, k
    did: missed first 400's
    triggered yesterday's pain again when I swam freestyle, right from my first freestyle stroke,
    during the recovery, it's very distracting.
    so I warmed up with kick & left arm fly drill
    went around 600

    assigned: 8 x 150 on 2:20
    did: 8 x 100 (couldn't swim free, so I kicked & did left arm fly drill)

    assigned: 3 x 300
    did: 3 x (100 k 100 skip 100 k)

    4 x 50
    discovered I could swim slow backstroke without pain, tomorrow I'll see if I can do faster backstroke

    whitney cut the practice short for swimmers going to zones

    all I can hope and say
    is pain pain pain go away

    NEXT MEET

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

    Who's coming

    12 Days away

    Entered the following events

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR
    Categories
    Swim Workouts
  12. Sun July 5th

    by , July 5th, 2009 at 03:18 PM (Ande's Swimming Blog)
    Saturday Jul 4th

    went tubing in san marcos river
    super low flow had to do a lot of paddling
    there were times when I pulled my wife and her mom


    Sunday Jul 5th

    no swim practice,
    had a wild hair to go lift at World gym

    Lat press (on the first pull with one blue cord, I felt an intense pain in my right lat, so I stopped right there)

    Lat Pull 1 rep with 155 lbs right lat hurt

    bench press 8 x 135, lat did not hurt

    lifting 12 days away from a meet after not lifting for weeks was a really bad idea

    [ame="http://www.usms.org/forums/showpost.php?p=182496&postcount=1225"]Don't do Stupid Stuff[/ame]
    Categories
    Swim Workouts
  13. Sat Jul 4th, 2009 50 LCM SDK in 28.9

    by , July 4th, 2009 at 10:34 AM (Ande's Swimming Blog)
    Sat Jul 4th, 2009

    today I found out one of the longhorn swim moms is Kim Alexis' sister http://www.kimalexis.com


    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    Whitney Coached
    TSC main pool
    swam with todd, larry tyler, marcio desiree & paul


    Warm Up

    2 x (200 fr 50 fl 150 fr 50 bk 100 fr 50 br)



    Main SET
    10 x 100 2 on 1:30, 2 on 1:25 2 on 1:20 2 on 1:15 2 on 1:10 didn't make 1:10

    16 x 50

    50 SDK no breather
    went 28.9


    NEXT MEET

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

    Who's coming

    14 Days away

    Entered the following events

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR

    Updated July 4th, 2009 at 12:17 PM by ande

    Categories
    Swim Workouts
  14. FAST Fri Jul 3rd, 2009 15 Days till ZONES

    by , July 3rd, 2009 at 02:37 PM (Ande's Swimming Blog)
    Fri Jul 3rd, 2009
    world record 100 backstroke 52.38)

    TODAYS SWIM PRACTICE

    LCM
    6:30 - 8:00
    Whitney Coached
    TSC main pool
    swam with Chris, Todd, Doug, Jon, Nate, Larry, Jack Brandon & Amy

    WORE B70 legs


    Warm Up

    800 done 300 fr 100 k
    went 1:29 & 1:20 on the kick

    100 easy

    Main SET
    All FAST Swims for time in heats with racing starts from Whitney's go

    50 fl FAST
    went 27 low
    failed to notice I was in a skinny lane and smashed my thumb on the lane line on my break out stroke, it's now blue under the nail

    150 easy
    get out & wait for my heat after each easy swim

    50 back fast from a push
    12 SDKs
    went 30.2

    150 easy

    50 br fast
    went 34.8
    arms felt sluggish

    150 easy

    50 fr fast
    went 25.1

    150 easy

    100 fr fast
    went 58.0
    took it easy on first 50 worked the 2nd 50

    200 easy

    100 fl kick fast from a dive
    went 1:12.9
    which is my fastest ever 100 M kick
    pretty sure I can go faster
    do it fresh, SDK further & stay streamlined after I surface

    200 easy

    got out and rested

    200 fr FAST
    went 2:12
    swam 150 strong 2 beat kick
    then 6 beat the last 50

    200 easy


    NEXT MEET

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

    Who's coming

    15 Days away

    Entered the following events

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR
    Categories
    Swim Workouts
  15. Thu Jul 2nd, 2009 Zone's 16 days away

    by , July 2nd, 2009 at 11:18 AM (Ande's Swimming Blog)
    Thu Jul 2nd, 2009

    world trials psyche sheet

    below is (YouTube - men's 4x100 medley final - Pescara - Aschwin Wildeboer world record 100 backstroke 52.38)

    TODAYS SWIM PRACTICE

    LCM
    6:30 - 8:00
    Whitney Coached
    TSC main pool
    swam with Chris, Tyler, Todd, Mike, Ned Larry, & Jamie


    Warm Up

    2 x (200 fr, 150 fr, 50 k)
    stop at 6:45 am

    Main SET

    50 LCM Drop down set
    start at 1:10
    drop 1 second each round
    1:10, 1:09, ... down to where you fail
    1:10 - 1:00 kicked
    0:59 - 0:48 25 fr 25 bk
    0:47 - 0:37 fr

    100 easy

    20 x 50 free STRONG on 1:10
    instruction was to hold 5 seconds faster than where you dropped out
    worked em all
    held 31's 2's & 3's
    went 29 or 30 on last one


    9 minutes easy
    did 500

    NEXT MEET

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

    Who's coming

    17 Days away

    Entered the following events

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR


    [ame="http://www.youtube.com/watch?v=Vpwu3J8OWPk"]YouTube - men's 4x100 medley final - Pescara - Aschwin Wildeboer world record 100 backstroke 52.38[/ame]

    Updated July 2nd, 2009 at 11:44 AM by ande

    Categories
    Swim Workouts
  16. Email to my coach to discuss Resting & preparing for ZONES

    by , July 1st, 2009 at 03:39 PM (Ande's Swimming Blog)
    Sent this email to my coach Whitney to discuss Resting & preparing for Zones:

    Hi Whitney,

    Id like to get your thoughts on tapering & preparing for Zones. Im not going to LCM Nationals, Zones is it for my LCM season. Were 17 Days out (Sat July 18 19)
    events entered:
    Saturday 1500 fr 50 fl 100 fr 50 bk 200 IM
    Sunday 400 IM 50 Br 200 FR 100 BK 50 FR

    Probably should rest more than I did for Sr Cir, but not too much since Im swimming the 1500 fr, 400 IM, 200 fr & 200 IM.

    Meet Entry Form To see order of events

    Ande

    Longhorn swimmers whove entered Zones: (so far)
    Bradley Bailey, Todd Bartee. Tyler Blessing, Ed Coates, David Guthrie, Bess Hilpert, Mary Hughes, Kendal Jacobson, Anders Rasmussen, Jeff Thibault, Cynthia Thomas, & Larry Wood
    Categories
    Planning
  17. Wed Jul 1st, 2009 Zones 17 days away

    by , July 1st, 2009 at 10:45 AM (Ande's Swimming Blog)
    Wed Jul 1st, 2009

    TODAYS SWIM PRACTICE

    LCM
    6:30 - 8:00
    Whitney Coached
    TSC main pool
    swam with Tyler, Chris, Mike, Nate & Larry

    Warm Up
    4 x (150 fr, 50 stroke drill IM order)

    Main SET

    4 x 50 fl on 1:00 desc
    went 30 on #4

    400 fr

    4 x 100 bk on 1:40 desc
    went 1:17 on #4

    400 fr

    4 x 150 br on 3:00 desc
    went 2:21 on #4

    400 fr

    4 x 200 fr on 3:15 desc
    went 2:22 on #4

    400 fr

    300 easy kick



    NEXT MEET

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

    Who's coming

    17 Days away

    Entered the following events

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR
    Categories
    Swim Workouts
  18. Tue Jun 30th, 2009

    by , June 30th, 2009 at 11:30 AM (Ande's Swimming Blog)
    Tue Jun 30th, 2009

    TODAYS SWIM PRACTICE

    LCM
    6:30 - 8:00
    Whitney Coached
    TSC main pool
    swam with Tyler, Todd, and a Japanese guest
    beside Chris, mike, doug, ned & larry

    Warm Up
    2 x (200 fr, 50k, 50RA, 50LA, 50bk)

    Main SET

    4 rounds of ( 3 x 100 fr 80% on 1:40, 100 easy done 50 kick on back, 50 fr with 5 breaths )
    held 1:10 - :12's

    assigned: 800 pull desc 200's
    did 700 swim went 2:29 on last 200

    3 x 50 on :55
    went :33's

    50 easy

    got out early to make an 8:00 appointment


    NEXT MEET

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

    Who's coming

    18 Days away
    Entered the following events

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR
    Categories
    Swim Workouts
  19. Mon Jun 29th, 2009

    by , June 29th, 2009 at 11:37 AM (Ande's Swimming Blog)
    Mon Jun 29th, 2009

    did not swim on Sunday, had a cold, stayed in bed most of the day

    have you entered zones yet? these folks have

    TODAYS SWIM PRACTICE


    LCM
    6:30 - 8:00
    Whitney Coached
    TSC main pool
    swam with Chris, Nate, Tyler, Dan, & Todd Bartee the birthday boy, happy 40th!

    Warm Up SCY
    300 sw,
    300 p,
    300 k

    Main SET

    400 fr drag finger tips

    rest 30

    4 x 50 done 25 IM order fast 25 easy rest 30

    200 K on side went 3:01

    rest 30

    400 fr

    rest 30

    4 x 50 done 50 fast rest 30

    200 K on back

    rest 30

    20 x 50 on 1:00
    odds kick strong
    evens 4 breaths

    100 easy


    NEXT MEET

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

    Who's coming

    19 Days away
    Entered the following events

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR


    Friday July 17th Aerosmith is playing with ZZ Top at the
    Cynthia Woods Mitchell Pavillion in the Woodlands
    Tickets

    Updated June 29th, 2009 at 02:25 PM by ande

    Categories
    Swim Workouts
  20. back in austin trained with longhorn

    by , June 27th, 2009 at 02:48 PM (Ande's Swimming Blog)
    Sat Jun 27th, 2009


    TODAYS SWIM PRACTICE


    scy
    7:30 - 9:00
    Whitney Coached
    TSC diving well
    swam with Chris, Brad, & Larry

    Warm Up SCY
    assigned: 3 x 300
    did: 400 free


    Main SET

    4 x 150 on 2:10
    done 75 fr 75 IM

    4 x 125 on 1:40
    done 100 fr 25 fl

    4 x 100 on 1:20
    done 75 fr 25 bk

    4 x 75 on 1:10
    done 50 fr 25 br

    4 x 50 on :50
    done with 3 breaths

    4 x 25 SDK fast on 30

    assigned 3 x 300 with fins
    did 2 x 250 with out fines

    3 x 300 fr
    done 100 fr aerobic 100 fr strong 100 fr aerobic


    NEXT MEET

    USMS South Central Zone Long Course Championship Meet
    Fri July 18 - 19 2009
    Woodlands, TX
    Meet Entry Form
    Who's coming
    20 Days away
    Entered the following events

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR


    Friday July 17th Aerosmith is playing with ZZ Top at the
    Cynthia Woods Mitchell Pavillion in the Woodlands
    Tickets

    Updated June 29th, 2009 at 02:20 PM by ande

    Categories
    Swim Workouts