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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. 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. 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
  7. 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
  8. 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
  9. 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
  10. 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
  11. 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
  12. 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
  13. 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
  14. 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
  15. 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
  16. 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
  17. 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
  18. 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
  19. 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
  20. 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