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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. Made Swimming World Magazine's Blog Post of the week

    by , February 26th, 2009 at 01:05 PM (Ande's Swimming Blog)
    Thu Feb 26th, 2009


    7 days till Austin Grand Prix Thu Mar 5th


    Pamela LeBlanc Featured Me in her blog
    Long fingernails = fast swimming

    Made Swimming World Magazine's Blog Post of the week
    Blog Post of the Week: Ande Rasmussen Provides Strong Masters Workouts

    still coughing

    [ame="http://www.usms.org/forums/showpost.php?p=171284&postcount=1090"]Swim Faster Faster Index[/ame]


    following BIG 12 Championships
    Hook Em


    Texas High School Championship meet is this weekend at UT


    TODAYS SWIM PRACTICE
    6:30 - 8:00
    Whitney Coached
    scy TSC center course, bulkheads, blocks
    swam with Tyler Todd Mike & Amy
    beside Larry, Max Meg Michael & doug
    dove in on time


    WARM UP
    200
    50
    200
    50
    200
    50
    200
    50

    MAIN SET
    assigned: 20 x 50 on 1:00 best ave
    did: 4 x (3 easy, 1 skip, 1 fast)
    did 1 fly went 23

    assigned: 10 x 100 on 2:00 best ave
    did: 2 x (3 easy, 1 skip, 1 fast)
    went 55, 51

    assigned: 5 x 100 on 4:00 best ave
    did: 3 x (2 x 50) easy, 2 skip


    50 fl Fast
    went 23


    50 easy


    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    7 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    THU #05 100 Butterfly 52.63 #08 200 IM 2:00.32
    FRI #18 100 Backstroke 54.05
    SAT #24 200 Backstroke 2:21.04 #26 100 Freestyle 48.85


    NEXT MEET:
    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009
    29 days away


    NEXT MEET
    USMS MASTERS NATIONALS
    May 8 - 10
    http://www.usms.org/comp/scnats09/
    73 days away

    Updated February 26th, 2009 at 02:10 PM by ande

    Categories
    Swim Workouts
  2. 23.3 50 Bk

    by , February 25th, 2009 at 12:06 PM (Ande's Swimming Blog)
    Wed Feb 25th, 2009

    8 days till Austin Grand Prix Thu Mar 5th

    still coughing

    [ame="http://www.usms.org/forums/showpost.php?p=171284&postcount=1090"]Swim Faster Faster Index[/ame]


    BIG 12 Championships begin today
    Hook Em


    Texas High School Championship meet is this weekend at UT

    ordered [ame="http://www.usms.org/forums/showpost.php?p=171194&postcount=1084"]Bands: 2 purple, 2 blue, & 2 red [/ame]


    Ordered The Engine 2 Diet:
    The Texas Firefighter's 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds



    WEIGHTS (San marcos world gym 6:30 - 7:00)
    bench 10 x 135 5 x 185 3 x 205
    lat pull 8 x 165 6 x 205 5 x 215
    leg press 10 x 180 8 x 270 6 x 360 (done with leg weights till after meet)
    lat press 6 x 40 8 x 45, 6 x 50,
    BANDS 5 sets of 10 reps with
    2 blue cords & 1 red cord

    TODAYS SWIM PRACTICE
    7:45 - 9:00
    Whitney Coached
    scy TSC center course, bulkheads, no blocks
    swam with Tyler & Jon
    beside Larry, Max Michael & Desiree
    dove in at 8:00
    Pam LeBlanc with the Statesman was at practice working on an article about Desiree


    missed warm up


    main set
    assigned: 9 x 150 done 100 fr 50 stroke
    did 9 x (2 x 50) free worked on SDK

    assigned 300 DPS
    did 3 x 50 DPS took 7 - 8 strokes per length

    assigned: 9 x 125 done 100 IM 25 stroke fast
    did 9 x (50 fr, rest, 25 stroke) 3 fl, 3 bk, 3 br
    worked on SDK, lower recovery on fly which feels great, right groin hurt a little so no breast kicking till next week

    assigned 300 with as few breaths as possible
    did: skipped it

    changed into Blue Seventy Nero Comp

    50 bk Fast
    roll start off bulkhead (no blocks)
    whitney timed
    went 23.3


    50 easy


    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    8 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    THU #05 100 Butterfly 52.63 #08 200 IM 2:00.32
    FRI #18 100 Backstroke 54.05
    SAT #24 200 Backstroke 2:21.04 #26 100 Freestyle 48.85


    NEXT MEET:
    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009
    30 days away


    NEXT MEET
    USMS MASTERS NATIONALS
    May 7 - 10
    http://www.usms.org/comp/scnats09/
    72 days away

    Updated February 25th, 2009 at 01:59 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  3. FAT TUESDAY

    by , February 24th, 2009 at 10:35 AM (Ande's Swimming Blog)
    Tue Feb 24th, 2009

    FAT TUESDAY
    MARDI GRAS
    Laissez Les Bon Temps Roulez
    Here's the Fat Tuesday Song I cowrote with Gayla LeJune & Gumbo Rodeo


    9 days till Austin Grand Prix Thu Mar 5th

    still coughing

    ALL links are complete to the: [ame="http://www.usms.org/forums/showpost.php?p=171284&postcount=1090"]Swim Faster Faster Index[/ame]

    ordered [ame="http://www.usms.org/forums/showpost.php?p=171194&postcount=1084"]Bands: 2 purple, 2 blue, & 2 red [/ame]

    SLEPT IN a little got up at 5:50

    TODAYS SWIM PRACTICE
    6:30 - 8:00
    Whitney Coached
    scy TSC diving well
    swam with Tyler & Ned
    beside Larry, Mark & Meg, Max, jon, & Todd
    dove in at 6:50


    missed warm up



    main set
    assigned: 8 x 25 no breath with fins
    did 4 x 25 sdk no breath

    assigned 4 x 100 on 1:40
    did 4 x 50 fr

    4 x 50

    assigned 4 x 200 on 3:20
    did 4 x (2 x 50) fr

    2 x 100

    assigned 4 x 300 on 5:00
    did 4 x (3 x 50) fr

    200

    assigned 4 x 400 on 6:00
    did 4 x (4 x 50)
    rounds 1 & 3 k



    25 SDK easy speed
    roll start
    whitney timed
    went 10.5

    50 easy


    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    9 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    THU #05 100 Butterfly 52.63 #08 200 IM 2:00.32
    FRI #18 100 Backstroke 54.05
    SAT #24 200 Backstroke 2:21.04 #26 100 Freestyle 48.85


    NEXT MEET:
    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009
    31 days away


    NEXT MEET
    USMS MASTERS NATIONALS
    May 7 - 10
    http://www.usms.org/comp/scnats09/
    73 days away

    Updated February 24th, 2009 at 12:22 PM by ande

    Categories
    Swim Workouts
  4. Taper Plan

    by , February 23rd, 2009 at 03:38 PM (Ande's Swimming Blog)
    Mon Feb 23rd, 2009

    USA Swimming's Austin Grand Prix begins Thu Mar 5th, it's 10 days away

    it's Short Course in the AM & Long Course in the PM
    http://www.utexas.edu/longhornaquatics/meets
    I entered the following events

    THU
    #05 100 Butterfly 52.63
    #08 200 IM 2:00.32

    FRI
    #18 100 Backstroke 54.05

    SAT
    #24 200 Backstroke 2:21.04
    #26 100 Freestyle 48.85

    Notice I didn't enter the 50 free
    it fell after the 200 IM

    My priorities for this meet are the
    200 IM & 200 BK


    Here's my Taper Plans

    days away / date / day / swim yds / do fast / lift

    10 02/22 Mon sw 2,500 L

    09 02/24 Tue sw 2,400 4 X 25 FAST

    08 02/25 Wed sw 2,200 3 X 25, 50 FAST LIFT last of leg weights

    07 02/26 Thu sw 2,200 EASY

    06 02/27 Fri sw 2,200 (Modify Fast Friday) LIFT

    05 02/28 Sat sw 2,000 4 X 25 FAST

    04 03/01 Sun 1,500 EASY or skip LIFT ORLANDO

    03 03/02 Mon 1,800 3 x 25 fast ORLANDO

    02 03/03 Tue 1,600 2 x 25 fast LIFT ORLANDO

    01 03/04 Wed 1,500 EASY / 25 fast ORLANDO

    03/05 Thu MEET 200 IM

    03/06 Fri MEET 100 BK

    03/07 Sat MEET 200 BK
    Categories
    Uncategorized
  5. UPDATED! Meet is 10 days away

    by , February 23rd, 2009 at 11:30 AM (Ande's Swimming Blog)
    Mon Feb 23rd, 2009


    10 days till Austin Grand Prix Thu Mar 5th

    little bit sick coughing up gross green gunk

    ALL links are complete to the: [ame="http://www.usms.org/forums/showpost.php?p=171284&postcount=1090"]Swim Faster Faster Index[/ame]

    Looking at training I did 10 days away from
    2008 SCY Nats (late April)


    SLEPT IN TODAY got up at 7:00
    missed 5:30 - 6:30 work out

    WEIGHTS (San marcos world gym 7:45 - 8:30)
    bench 10 x 135 6 x 185 2 x 205 3 x 200
    lat pull 8 x 165 6 x 205 5 x 215
    leg press 10 x 180 8 x 270 6 x 360 6 x 360
    lat press 8 x 45, 6 x 50, 6 x 55
    BANDS 5 sets of 10 reps with
    2 blue cords & 1 red cord


    TODAYS SWIM PRACTICE
    noon - 1:15
    Whitney Coached
    scy TSC diving well
    swam with jon, matt & michael lovato
    beside Max, larry, Dale, Vanessa, Jen, and a former USC 400 IMer turned triathlete

    warm up
    200 missed
    150
    100
    050
    050

    main set
    assigned: 400
    did 4 x 50 fr went 28's & 9's

    4 x 25 fl done 12.5 fast 12.5 easy

    assigned: 300
    did 3 x 50 went 28's & 9's

    4 x 25 bk done 12.5 fast 12.5 easy

    assigned: 200
    did 2 x 50 went 28's & 9's

    4 x 25 br done 12.5 fast 12.5 easy

    assigned: 100
    did 50

    4 x 25 fr
    done 12.5 fast 12.5 easy

    50 easy

    assigned: 400
    did 4 x 50 fr went 28's & 9's

    4 x 25 fl done 12.5 fast 12.5 easy

    assigned: 300
    did 3 x 50 went 28's & 9's

    4 x 25 bk done 12.5 fast 12.5 easy

    got out
    changed into my old FS PRO legs
    rested 20 minutes

    50 bk fast
    roll start
    whitney timed
    went 23.9

    50 easy


    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    10 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    THU #05 100 Butterfly 52.63 #08 200 IM 2:00.32
    FRI #18 100 Backstroke 54.05
    SAT #24 200 Backstroke 2:21.04 #26 100 Freestyle 48.85


    NEXT MEET:
    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009
    32 days away


    NEXT MEET
    USMS MASTERS NATIONALS
    May 7 - 10
    http://www.usms.org/comp/scnats09/
    74 days away

    Updated February 23rd, 2009 at 03:08 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  6. easy practice sunday

    by , February 22nd, 2009 at 06:48 PM (Ande's Swimming Blog)
    Sun Feb 22th 2009


    11 days till Austin Grand Prix Thu Mar 5th

    ordering bands today [ame="http://www.usms.org/forums/showpost.php?p=171194&postcount=1084"]BANDS / Stretch Cords[/ame]

    all the links are complete to the [ame="http://www.usms.org/forums/showpost.php?p=171284&postcount=1090"]Swim Faster Faster Index[/ame]

    hope they help you swim faster faster,
    let me know if they do



    TODAYS SWIM PRACTICE
    noon - 1:15
    Whitney Coached
    scy TSC diving well
    swam with larry, tyler, matt & marcio


    warm up
    assing 500
    did 250

    assigned 3 x 200 on 2:40 desc
    did 3 x (2 x 50) fr with 6 SDK

    4 x 50 on 1:00 done 25 fl 25 k

    assigned 3 x 150 on 2:00 desc
    did 3 x (2 x 50) with 6 SDK

    4 x 50 on 1:00 done 25 bk 25 k

    assigned 3 x 100 on 1:20 desc
    did 3 x 50 with 6 SDK

    4 x 50 on 1:00 done 25 br 25 k

    50 easy

    assigned 3 x 200 on 2:40 desc
    did 3 x (2 x 50)

    4 x 50 on 1:00 done 25 fl 25 k

    assigned 3 x 150 on 2:00 desc
    did 3 x (2 x 75, 25)

    4 x 50 on 1:00 done 25 bk 25 k

    assigned 3 x 100 on 1:20 desc
    did 3 x 50

    4 x 50 on 1:00 done 25 br 25 k



    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    11 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    THU #05 100 Butterfly 52.63 #08 200 IM 2:00.32
    FRI #18 100 Backstroke 54.05
    SAT #24 200 Backstroke 2:21.04 #26 100 Freestyle 48.85


    NEXT MEET:
    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009
    33 days away


    NEXT MEET
    USMS MASTERS NATIONALS
    May 7 - 10
    http://www.usms.org/comp/scnats09/
    75 days away
    Categories
    Uncategorized
  7. lifted today no swim

    by , February 21st, 2009 at 07:26 PM (Ande's Swimming Blog)
    Saturday Feb 21st 2009

    WEIGHTS (LIFTED san marcos world gym )
    bench 10 x 135 6 x 190 4 x 200
    lat pull 8 x 165 6 x 205 5 x 215
    leg press 10 x 180 8 x 270 6 x 360 5 x 410
    BANDS 2 blue cords & 1 red cord
    lat press 8 x 40 8 x 45 6 x 50


    12 days till Austin Grand Prix Thu Mar 5th

    all the links are complete to the [ame="http://www.usms.org/forums/showpost.php?p=171284&postcount=1090"]Swim Faster Faster Index[/ame]

    hope they help you swim faster faster,
    let me know if they do



    did not swim this morning

    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    12 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    THU #05 100 Butterfly 52.63 #08 200 IM 2:00.32
    FRI #18 100 Backstroke 54.05
    SAT #24 200 Backstroke 2:21.04 #26 100 Freestyle 48.85


    NEXT MEET:
    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009
    34 days away


    NEXT MEET
    USMS MASTERS NATIONALS
    May 7 - 10
    http://www.usms.org/comp/scnats09/
    76 days away
    Categories
    Uncategorized
  8. Fast Friday

    by , February 20th, 2009 at 12:10 PM (Ande's Swimming Blog)
    Fri Feb 20th 2009

    Today FINA met today and issued a press release of their proposals

    Device Testing is Next Big Controversy in Competitive Swimming


    13 days till Austin Grand Prix Thu Mar 5th

    ordering bands today [ame="http://www.usms.org/forums/showpost.php?p=171194&postcount=1084"]BANDS / Stretch Cords[/ame]

    all the links are complete to the [ame="http://www.usms.org/forums/showpost.php?p=171284&postcount=1090"]Swim Faster Faster Index[/ame]

    hope they help you swim faster faster,
    let me know if they do



    TODAYS SWIM PRACTICE
    5:30 - 7:00
    Chris Coached, no Whitney
    scy TSC diving well
    swam with larry, todd & mike
    beside Chris, Meg, Doug & Annie
    dove in on time

    warm up
    easy choice 5:30 - 5:50

    Chris misread todays workout
    it was supposed to be 3 rounds of the following: but it was written like this:

    500 fr fast on 11:00
    50 easy
    200 IM fast on 5:00
    50 easy

    100 choice fast on 3:00
    50 easy
    50 choice fast on 2:00
    50 easy
    3 rounds getting faster each one

    ~ ~ ~ ~ ~

    assigned 500 free fast on 11:00
    did: 2 x 100 easy speed

    50 easy

    200 IM strong
    went 2:08

    50 easy

    assigned 3 rounds or 100 on 3:00, 50 on 2:00
    did:

    100 fr easy speed
    went 58

    50 k
    went 30

    100 fr stronger
    went 53

    skipped the 50

    skipped the 100

    50 SDK easy speed
    went 25

    50 easy


    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    13 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    THU #05 100 Butterfly 52.63 #08 200 IM 2:00.32
    FRI #18 100 Backstroke 54.05
    SAT #24 200 Backstroke 2:21.04 #26 100 Freestyle 48.85


    NEXT MEET:
    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009
    35 days away


    NEXT MEET
    USMS MASTERS NATIONALS
    May 7 - 10
    http://www.usms.org/comp/scnats09/
    77 days away
    Categories
    Swim Workouts
  9. Thursday Meet's 2 weeks away

    by , February 19th, 2009 at 12:40 PM (Ande's Swimming Blog)
    Thu Feb 19th 2009

    feel a little sick, small cough & congestion

    14 days till Austin Grand Prix Thu Mar 5th


    wrote 3 SFF tips yesterday


    [ame="http://www.usms.org/forums/showpost.php?p=171159&postcount=1081"]Digital Pace Clocks[/ame]


    [ame="http://www.usms.org/forums/showpost.php?p=171171&postcount=1082"]Tip 245 IMMERSION: One on One appointments, Training Camps, Swim Camps, Swim Clinics, & Swimming Vacations[/ame]


    [ame="http://www.usms.org/forums/showpost.php?p=171194&postcount=1084"]BANDS / Stretch Cords[/ame]


    Completed the links in the [ame="http://www.usms.org/forums/showpost.php?p=171284&postcount=1090"]SFF Index[/ame]


    hope they help you swim faster faster
    let me know if they do


    TODAYS SWIM PRACTICE
    6:30 - 8:00
    whitney coached
    scy TSC main pool north end with bulk head and blocks
    swam with Jeff, Max, Paul & Michael Lovato
    beside amy, brandon, larry, mike, desiree ficker, andrew, & todd

    warm up
    400 fr finger tip drag
    100 k
    400 fr dps
    100 im

    assigned: 20 x 50 fr on 40
    did: intended to do the set but had sore arms so I skipped 2
    (Todd, Mike, doing them on 35 but I opted for 40)

    assigned 800 done 100 k 100 sw
    did 8 x 50

    assigned: 20 x 50 fr on 40
    did: 11 x 50 on 40, then skipped 1 then 8 x 50 on 40
    held 28's & 9's on most

    assigned 800 done 50 feet first 100 IM 50 free


    8 x 25 SDK no breath on :50
    held 14 - 16's went 13 on #8

    on the last one,
    Eddie Reese watched me as he was walking out of the pool. When I finished Eddie said,
    "Ande, when you're streamlining, you've got your chin tucked up, your head is too high,
    lay your head back keep it in a neutral position."


    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    14 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    THU #05 100 Butterfly 52.63 #08 200 IM 2:00.32
    FRI #18 100 Backstroke 54.05
    SAT #24 200 Backstroke 2:21.04 #26 100 Freestyle 48.85


    NEXT MEET:
    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009
    36 days away


    NEXT MEET
    USMS MASTERS NATIONALS
    May 7 - 10
    http://www.usms.org/comp/scnats09/
    78 days away
    Categories
    Swim Workouts
  10. SDK Breakthrough today

    by , February 18th, 2009 at 11:33 AM (Ande's Swimming Blog)
    Wed Feb 18th 2009

    feeling a bit sick, small cough & congestion

    15 days till Austin Grand Prix Thu Mar 5th

    WEIGHTS (LIFTED san marcos world gym )
    bench 10 x 135 6 x 190 3 x 200
    lat pull 8 x 167 6 x 207 5 x 217
    leg press 10 x 180 8 x 270 6 x 360
    BANDS 5 sets of 10 reps using 2 blue cords & 1 red cord
    lat press machine is busted


    TODAYS SWIM PRACTICE
    7:45 - 8:00
    whitney coached
    scy TSC main pool
    swam with larry & Michael Lovato
    beside Max

    warm up
    4 x 200 done 100 fr 50 k 50 IM
    went :30 on the last 50 K

    assigned 3 rounds of
    5 x 25 on 30 followed by 5 x 125 on 1:40
    did:

    5 x 25 on 30 6 SDKs off each wall then easy
    5 x 75 on 1:40 took 6 SDKs off each wall

    5 x 25 on 30 6 sdks off each wall then easy
    5 x 75 on 1:40 6 sdks

    3 x 25 on 30 (skipped 2)
    3 x 75 on 1:40 skipped 2

    assigned: 4 x 250 fr on 3:30 desc
    did: 3 x 50 on the first one, 2 x 50 on the 2nd one
    got out on the 3rd one
    put on FS PRO legs
    thought about doing a hard 250
    but didn't skipped it



    25 SDK fast
    roll start
    worked it but timing felt off
    whitney timed
    went 10.6


    100 easy
    rest 5:00 minutes

    25 SDK fast
    roll start
    whitney timed
    went 10.0

    This is my fastest ever 25 SDK from a roll start off the side


    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    15 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    THU #05 100 Butterfly 52.63 #08 200 IM 2:00.32
    FRI #18 100 Backstroke 54.05
    SAT #24 200 Backstroke 2:21.04 #26 100 Freestyle 48.85


    NEXT MEET:
    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009


    NEXT MEET
    USMS MASTERS NATIONALS
    May 7 - 10
    http://www.usms.org/comp/scnats09/
    Entered it today

    Updated February 18th, 2009 at 12:55 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  11. assigned: 30 x 100 fr on 1:30 hard

    by , February 17th, 2009 at 11:56 AM (Ande's Swimming Blog)
    Tue Feb 17th 2009

    16 days till Austin Grand Prix Thu Mar 5th

    BANDS before practice

    TODAYS SWIM PRACTICE
    6:30 - 8:00
    whitney coached
    scy TSC main pool
    swam with tyler, max and Meg
    beside todd, brad, mike, nate, mike, larry, ned, amy, brandon, chris, & paul

    warm up
    5 x 200

    Main set

    assigned: 30 x 100 on 1:30
    strong aerobic pace / best ave
    do an 100 easy after 10, 20 & 30

    DID:
    Round 1 100 fast 50 easy
    5 x (100 strong on 1:30, 50 moderate on 1:30)
    held 1:00's on 100's

    100 easy

    Round 2 2 fast 1 easy
    2 x 100 on 1:30 best ave
    followed by 50 easy on 1:30
    2 x 100 on 1:30 best ave
    followed by 2 x 50 easy on 1:30
    2 x 100 on 1:30 best ave
    went 58's & 9's on best ave 100's

    100 easy

    Round 3 1 fast 2 easy
    took at least 6 SDKs on the dive, several off each turn
    1) 100 easy speed from a dive
    went 57
    2 & 3 skip 2 100's
    4) 100 easy speed from a dive
    went 56
    5 & 6 skip 2 100's
    7) 100 easy speed from a dive
    went 56
    8 & 9 skip 2 100's
    10) 100 easy speed from a dive
    went 56

    easy 100

    assigned 500
    did: skipped it

    got out and rested

    put on FS PRO Jammers

    50 SDK easy speed
    roll start
    whitney timed
    went 24.4


    50 easy


    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    16 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    THU #05 100 Butterfly 52.63 #08 200 IM 2:00.32
    FRI #18 100 Backstroke 54.05
    SAT #24 200 Backstroke 2:21.04 #26 100 Freestyle 48.85


    NEXT MEET:
    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009


    NEXT MEET
    USMS MASTERS NATIONALS
    May 7 - 10
    http://www.usms.org/comp/scnats09/
    Entered it today

    Updated February 17th, 2009 at 01:36 PM by ande

    Categories
    Uncategorized
  12. 200 IM 2:04 200 k 2:17, 50 bk 23.2

    by , February 16th, 2009 at 11:47 AM (Ande's Swimming Blog)
    Mon Feb 16th 2009

    17 days till Austin Grand Prix Thu Mar 5th
    I'll be in Orlando Fl Sun Mar 1 - Wed 4

    edited the [ame="http://www.usms.org/forums/showpost.php?p=168158&postcount=938"]Suit Surge [/ame]a little today


    TODAYS SWIM PRACTICE
    5:30 - 6:45
    whitney coached
    scy TSC diving well
    swam with nate, mike & doug
    beside tyler, jeff, todd doug & ned

    warm up
    50 fr 50 im 50 fr 50 k

    200 im 70%
    dove
    went 2:20

    4 x 50 fr on :50 desc

    rest 30 sec

    200 im 80%
    went 2:15

    assigned 4 x 100 fr on 1:30
    did 4 x (50 easy 50 skip)
    rest

    200 im 90% dove
    went 2:12

    assigned 4 x 150 fr on 2:10
    did 2 x (2 x 50) skipped last to to change into
    my new blue PRO Jammers

    rest 1:30

    200 im 100%
    dove
    turned at 1:35 at the 150
    went 2:04


    assigned 4 x 200 k with fins
    did 3 x (2 x 50 easy)

    200 k fast no board
    dove
    went 2:17

    assigned 100 IM fast
    skipped it

    changed into B70


    50 bk fast
    roll start
    whitney timed
    went 23.2


    50 easy

    sat by UT womens coach kim brackin after practice
    yesterday she ran the half marathon in 2 hours
    watched Kirsty Coventry & Kathleen Hersey do the last part of
    12 x 100 k with a board on 2:00
    kirsty did all fast
    Kathleen did 2 fast 1 easy

    sat by eddie reese
    he told me he's going to clovis


    WEIGHTS (LIFTED after swimming at world gym in san marcos)
    bench 10 x 135 6 x 190 4 x 200
    lat press 8 x 40 8 x 45 8 x 50
    lat pull 8 x 167 6 x 207 5 x 215
    leg press 10 x 180 8 x 270 8 x 320
    BANDS

    short cut to Ande's Swimming Blog
    http://TinyURL.com/AndeSwim


    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    17 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    #05 100 Butterfly 52.63
    #08 200 IM 2:00.32
    #18 100 Backstroke 54.05
    #24 200 Backstroke 2:21.04
    #26 100 Freestyle 48.85


    NEXT MEET:
    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009


    NEXT MEET
    USMS MASTERS NATIONALS
    May 7 - 10
    http://www.usms.org/comp/scnats09/
    Entered it today

    Updated February 16th, 2009 at 12:16 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  13. swam in dallas

    by , February 15th, 2009 at 11:42 AM (Ande's Swimming Blog)
    Sun Feb 15th 2009

    TRAINING for SPEED and STRENGTH

    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    18 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    #05 100 Butterfly 52.63
    #08 200 IM 2:00.32
    #18 100 Backstroke 54.05
    #24 200 Backstroke 2:21.04
    #26 100 Freestyle 48.85


    MEET: 2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009


    MEET: Masters Nationals
    Fri May 8 - Sunday May 10


    TODAYS SWIM PRACTICE
    9:00 - 10:00
    Bobby Patton coached
    LCM in DALLAS at SMU outdoor pool
    swam with patti, liam, david swenson, jason fink, & jim dolan
    jay yarid was nice enough to lead me to the pool, saw mook rhodenbaugh & eddie sinnot

    500 warm up

    10 x 50 on 1:00
    done
    odds 25 dr 25 sw
    even 50 fr easy

    12 x 50
    1 12.5 fast 37.5 easy
    2 25 fast 25 easy
    3 37 fast 12 easy
    5 50 easy

    200 easy

    6 x 50 on1:30 37.5 fast 12.5 easy
    these were hard

    200 easy

    25 fast for time
    went 11.8
    bobby timmed
    Categories
    Swim Workouts
  14. FAST FRIDAY

    by , February 13th, 2009 at 10:47 AM (Ande's Swimming Blog)
    Fri Feb 13th 2009

    TRAINING for SPEED and STRENGTH

    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    20 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    #05 100 Butterfly 52.63
    #08 200 IM 2:00.32
    #18 100 Backstroke 54.05
    #24 200 Backstroke 2:21.04
    #26 100 Freestyle 48.85


    MEET: 2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009


    MEET: Masters Nationals
    Fri May 8 - Sunday May 10


    TODAYS SWIM PRACTICE
    5:30 - 7:00
    whitney coached
    scy TSC main pool
    swam with mike, tyler, todd, larry, jen, amy, brandon & doug
    dove in on time

    started with FS PRO Jammer

    warm up
    2 rounds of 200 fr, 150 fr, 100 k, 50 few breaths

    MAIN SET

    3 rounds of:

    Round 1:
    100 fr on 2:30 done 025 fast 075 easy

    100 fr on 2:30 done 050 fast 050 easy
    went 29

    100 fr on 2:30 done 075 fast 025 easy
    went 45

    100 fr on 2:30 done 100 fast 000 easy
    dove
    went 54

    100 easy on 2:30

    200 fr fast
    went 1:56


    100 easy on 2:30


    Round 2

    assigned: 100 fr on 2:30 done 025 fast 075 easy
    did: skipped to put on B70

    assigned: 100 fr on 2:30 done 050 fast 050 easy
    did: skipped to put on B70

    100 fr on 2:30 done 075 fast 025 easy

    100 fr on 2:30 done 100 fast 000 easy
    dove
    went 52

    100 easy on 2:30

    200 fr fast
    went 1:54


    100 easy on 2:30


    Round 3:

    skipped all the 100's to rest up for the 200 hard

    200 fr fast
    went 1:52


    100 easy on 2:30
    Categories
    Swim Workouts
  15. 50 bk 23.6

    by , February 12th, 2009 at 10:42 AM (Ande's Swimming Blog)
    Thu Feb 12th 2009

    TRAINING for SPEED and STRENGTH

    WEIGHTS (LIFTED 5:30 - 5:55)
    bench 10 x 135 6 x 185 5 x 195
    lat press 8 x 40 8 x 45 8 x 50
    lat pull 8 x 167 6 x 207 5 x 215
    leg press 10 x 180 8 x 270
    BANDS 3 sets


    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    21 days / 3 weeks away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    #05 100 Butterfly 52.63
    #08 200 IM 2:00.32
    #18 100 Backstroke 54.05
    #24 200 Backstroke 2:21.04
    #26 100 Freestyle 48.85


    MEET: 2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009


    MEET: Masters Nationals
    Fri May 8 - Sunday May 10


    TODAYS SWIM PRACTICE
    6:30 - 8:00
    whitney coached
    scy TSC main pool
    swam with tyler meg & doug
    beside larry ned paul desiree & amy
    dove in at 6:37

    warm up
    assigned 4 x (150 fr, 50 k, 50 with 3 breaths)
    did 2 full rounds one partial round

    10 x 50 fr on 1:00
    fast on #5 & 10
    went 25 & 23

    50 easy

    10 x 50 fr on 0:55
    fast on #5 & 10
    went 25 & 24

    50 easy

    10 x 50 k on 0:50
    fast on #5 & 10
    went 32 & 29

    50 easy

    10 x 50 bk on 0:45
    fast on #5 & 10
    went 28 & 26

    50 easy

    10 x 50 fr on 0:40
    arms hurt skipped a 50
    fast on #5 & 10
    went 28 & 27

    assigned 10 x 50 on :35
    did: SKIPPED IT

    assigned 10 x 50 on 30 with fins
    did: SKIPPED IT

    changed into FS PRO legskin

    50 bk fast
    roll start
    whitney timed
    went 23.6


    50 easy
  16. Wed Feb 11 2008

    by , February 11th, 2009 at 03:56 PM (Ande's Swimming Blog)
    Tue Feb 11 2008

    my next meet is 22 days away

    Today I missed my practice at UT to coach the San Marcos Rattlers. They have their region meet this weekend. Did a taper work out with some fast 25s.

    I dropped by World Gym to change into my work clothes

    Did 8 sets of 10 reps on BANDS this morning
    (used 2 blue SPRI bands & one Red SPRI band,) strung them over the pull up bar


    Today I edited this [ame="http://www.usms.org/forums/showpost.php?p=170263&postcount=1072"]Swim Faster Faster Tip[/ame]

    and wrote my opinion on what I think the challenged coach should do at:

    [ame="http://www.usms.org/forums/showthread.php?t=13252"]How Should I Make Cuts?[/ame]

    which was

    Coach, You're Not Asking the Right Question.
    Here's what you need to do.


    keep them busy, stay on them

    have them do sprints & make them tired. It's hard to horseplay when they are gasping for breath.

    Walk up and down on the side of the pool with them
    watch them
    encourage them
    praise the positive.

    start them, tell them when to go, call out send offs
    challenge them,
    demand excellence
    get them to do things they don't think they can do

    If they are horseplaying or wrestling say
    "Hug him if you love him."
    they'll quickly let go of each other

    Ask them to count their strokes

    have them do relays
    do no breather 25's
    do fast stuff for time
    work on outstanding pushoffs
    work on Streamline Dolphin Kicking

    don't cut anyone, make it so hard that some quit.
    It's an honor to be on the swim team and to be coached by you.

    Have them get out of the pool and do push ups, sit ups, & push outs.

    come in with the attitude, they are going to listen to me, they will respect me and do what I say.
    Treat them with respect

    If they are talking too loud, don't quiet them by yelling.
    Have a signal for silence, Boy Scouts use the scout sign.
    Maybe you can do the dolphin sign, hold your hands in a certain way,
    Tell them that when they see you doing this
    they have to hold their hands the same way and be quiet
    then begin when everyone is silent

    Ask them about their goals

    When I show up to coach my goal is to make the kids as great as they can be.

    Let them have some fun, take 5 minutes at the end of practice to
    play whale attack, sharks and minnows, or marco polo

    Don't be predictable, keep them engaged

    have them sign a [ame="http://www.usms.org/forums/showpost.php?p=42885&postcount=334"]contract[/ame] like coach carter

    create a team website like: http://www.whs-warriorsswimming.org/about.shtml

    Create a team handbook and have all parents and kids read it and sign it:
    like the Westwood High School Swimming Team

    Put the rules in writing and enforce them.
    Categories
    Uncategorized
  17. lifted & short swim practice

    by , February 10th, 2009 at 10:07 AM (Ande's Swimming Blog)
    Tue Feb 10th 2009

    TRAINING for SPEED and STRENGTH

    WEIGHTS (LIFTED 5:30 - 5:55)
    bench 10 x 135 6 x 185 4 x 195
    lat press 8 x 40 8 x 45 8 x 50
    lat pull 8 x 167 6 x 207 5 x 215
    leg press 10 x 180 8 x 270 8 x 320
    Lat Press with bands


    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    23 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    #05 100 Butterfly 52.63
    #08 200 IM 2:00.32
    #18 100 Backstroke 54.05
    #24 200 Backstroke 2:21.04
    #26 100 Freestyle 48.85


    NEXT MEET:
    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009

    NEXT MEET:
    Masters Nationals
    Fri May 8 - 10


    TODAYS SWIM PRACTICE
    6:30 - 8:00 (got out at 7:25 to make an 8:00 meeting)
    whitney coached
    scy TSC main pool
    swam with tyler amy brandon & ned
    beside larry max nate doug & meg

    warm up
    did around 500

    200 fr on 2:20 went 2:12 right into
    4 x 50 k on :45
    100 easy
    rest 30 - 60 sec

    200 fr on 2:15 went 2:08 right into
    3 x 50 k on :45
    100 easy
    rest 30 - 60 sec

    200 fr on 2:10 went 2:04 right into
    2 x 50 k on :45
    100 easy
    rest 30 - 60 sec

    200 fr on 2:05 went 2:00 right into
    50 k on :45
    100 easy

    assigned: 800
    did: 6 x 50
    odds easy, rest 35,
    evens strong with 8 SDKs rest 35 sec
    went 29, 28, 27

    got out around 7:25
  18. Mon Feb 9th 2009

    by , February 9th, 2009 at 10:22 AM (Ande's Swimming Blog)
    Mon Feb 9th 2009

    SPEED & STRENGTH TRAINING for Austin Grand Prix

    short cut to Ande's Swimming Blog
    http://TinyURL.com/AndeSwim


    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    24 days away

    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    #05 100 Butterfly 52.63
    #08 200 IM 2:00.32
    #18 100 Backstroke 54.05
    #24 200 Backstroke 2:21.04
    #26 100 Freestyle 48.85


    NEXT MEET:
    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009



    NEXT MEET
    USMS MASTERS NATIONALS
    May 7 - 10

    http://www.usms.org/comp/scnats09/
    Entered it today


    TODAYS SWIM PRACTICE
    5:30 - 6:30
    whitney coached
    scy TSC diving well
    swam with jeff, nate, & todd
    beside tyler, doug & ned

    warm up
    assigned 400
    did 250

    5 x 100 fr on 1:20

    4 x 50

    4 x 100 fr on 1:15

    4 x 50

    3 x 100 fr on 1:10

    4 x 50

    2 x 100 fr on 1:05
    went 59

    4 x 50

    100 fr fast on 1:00
    went 54

    assigned 800 k with fins
    did 8 x 50 k

    assigned 500
    did skipped it

    put on old FS PRO LEGS

    50 bk fast
    messed up dive
    went 24.7

    50 easy
    Categories
    Uncategorized
  19. TIME FOR CPP Sun Feb 8th 2009

    by , February 8th, 2009 at 06:41 PM (Ande's Swimming Blog)
    Sun Feb 8th 2009

    I've decided to start doing
    SPEED and STRENGTH TRAINING TO PREPARE FOR THE GRAND PRIX

    short cut to Ande's Swimming Blog
    http://TinyURL.com/AndeSwim


    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    25 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    #05 100 Butterfly 52.63
    #08 200 IM 2:00.32
    #18 100 Backstroke 54.05
    #24 200 Backstroke 2:21.04
    #26 100 Freestyle 48.85


    NEXT MEET:
    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009


    TODAYS SWIM PRACTICE
    noon - 8:00
    chris coached
    scy TSC main pool
    swam with larry jon nate & matt

    warm up
    did around 400

    assigned 3 rounds of
    2 x 200 fr on 2:40
    2 x 100 fr on 1:20
    2 x 050 fr on 0:40
    Rest 1:00
    50 FAST

    did half of round 1 & round 2 then totally skipped round 3
    worked on SDK


    WEIGHTS (LIFTED 4:00 PM - 5:00)
    bench 10 x 135 6 x 185 4 x 195 2 x 200
    lat press 8 x 40 8 x 45 8 x 50 5 x 55
    lat pull 8 x 167 6 x 207 5 x 215 5 x 215
    leg press 10 x 180 8 x 270 8 x 320 6 x 360
  20. saturday

    by , February 8th, 2009 at 10:24 AM (Ande's Swimming Blog)
    Sat Feb 7th 2009

    short cut to Ande's Swimming Blog
    http://TinyURL.com/AndeSwim

    been debating how to prepare for my next MEET
    Time to shift to speed and strength training



    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    26 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    entered the following events
    #05 100 Butterfly 52.63
    #08 200 IM 2:00.32
    #18 100 Backstroke 54.05
    #24 200 Backstroke 2:21.04
    #26 100 Freestyle 48.85


    NEXT MEET:
    2009 South Central Zone USMS Championships
    March 27 to 29, 2009



    TODAYS PRACTICE
    7:30 - 9:00
    whitney coached
    scy TSC main pool north end blocks
    swam with todd mike tyler nate & ned


    600 warm up

    Main Set

    assigned 4 x 300 fr
    did 4 some of it

    changed into fs pro legs

    100 fr fast
    dove went pretty fast
    caught todd and shut it down
    went 53

    assigned 4 x 300 fr
    did some of it

    changed into blue seventy

    100 fr fast
    went out way to hard
    had no legs on the last length
    went 49

    easy 200

    rested 15 minutes

    50 fast
    went 21.9
    whitney timed

    50 easy

    25 SKD fast
    roll start
    went 10.0

    25 easy
    Categories
    Swim Workouts