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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. 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. 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
  7. 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
  8. 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
  9. 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
  10. 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
  11. 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
  12. 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
  13. 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
  14. 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
  15. 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
  16. 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
  17. FAST FRIDAY

    by , February 6th, 2009 at 12:42 PM (Ande's Swimming Blog)
    Fri Feb 6th 2009

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

    I'm debating how to prepare for my next week
    how much speed and strength training
    how much rest
    how much aerobic training


    NEXT MEET:
    USA Swimming Austin Grand Prix Austin TX
    Thursday March 5 - Saturday March 7, 2009
    27 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
    Entered
    Friday
    4 400 Ind. Medley 4:29.99
    Saturday, March 28 Warm-ups 8:00 A.M. Meet 9:00 A.M.
    8 100 Ind. Medley 54.99
    10 200 Back 2:04.99
    14 100 Free 48.99
    16 50 Back 24.99
    20 100 Fly 52.99
    Sunday, March 29 Warm-ups 8:00 A.M. Meet 9:00 A.M.
    30 50 Free 21.99
    32 100 Back 53.99
    38 200 Ind. Medley 2:59.99
    40 50 Fly 23.99
    42 200 Free 1:49.99


    TODAYS PRACTICE
    5:30 - 7:00
    whitney coached
    scy TSC main pool north end blocks
    swam with todd tyler nate doug larry meg jamie & joe
    Dove in at 5:33

    warm up
    did around 600

    wore FS PRO JAMMERS

    Main Set

    4 x 50 fr on 1:15
    1) 085%
    2) 090%
    3) 095%
    4) 100% from a dive
    went 23 on #4

    4 x 100 fr on 2:30
    1) 085%
    2) 090%
    3) 095%
    4) 100% from a dive
    went 54 on #4

    4 x 200 fr on 4:00
    1) 085%
    2) 090%
    3) 095%
    4) 100% from a dive
    went 2:13, 2:06, 2:02, 1:54 on #4

    assigned 100 easy
    did skipped it to put on B70 Nero Comp

    4 x 50, IM order on 1:15
    strong on each
    dive #4

    4 x 100, IM order on 2:30
    dive #4
    went 54 on #4

    4 x 200 FR on 4:00
    1) 085%
    2) 090%
    3) 095%
    4) 100% from a dive
    went 2:10, 2:06, 1:59, then 1:55 on #4

    100 easy

    this work out was deceptively difficult

    Updated February 6th, 2009 at 03:00 PM by ande

    Categories
    Swim Workouts
  18. Thu Feb 5th 2009

    by , February 5th, 2009 at 10:31 AM (Ande's Swimming Blog)
    Thu Feb 5th 2009

    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
    28 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    http://www.utexas.edu/longhornaquati...fo_1-16-09.pdf
    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
    http://www.southtexasmastersswimming...%20Masters.pdf



    WEIGHTS
    bench 10 x 135 5 x 195
    lat press 8 x 40 8 x 45 8 x 50
    lat pull 8 x 167 5 x 207
    leg press 10 x 180 8 x 270


    TODAYS PRACTICE
    6:30 - 8:00
    whitney coached
    scy TSC main pool
    swam with todd amy & doug
    beside mike tyler & larry
    nate mike Larry max
    dove in at 6:36

    warm up
    assigned 800 / swim till 6:45
    did around 500

    Main Set
    10 x _____ fr on 2:00 go far as you can
    go further & faster on 5 & 10
    1 - 4 150's held around 1:40's
    5 175 went 1:48
    6 - 9 150's
    10 175 went 1:47

    100 easy

    10 x _____ K on 2:00 go far as you can
    go further & faster on 5 & 10
    1 - 4 100's 73, 72, 71, 71
    5 100 went 69
    6 - 9 100's held under 1:15's
    10 100 went 66

    100 easy

    10 x _____ PULL (I swam free) on 2:00
    go far as you can
    go further & faster on 5 & 10
    1 175
    2 150
    3 175 arm cramps (skipped a 50)
    4 150
    5 175 went 1:47
    6 150
    7 175 (skipped a 50)
    8 150
    9 150
    10 200 went 1:58
    thought I was going slower than that
    todd lead the lane & pulled away from me
    he went 1:53, tyler went 1:55

    100 easy
  19. Wed Feb 4th

    by , February 4th, 2009 at 07:02 PM (Ande's Swimming Blog)
    Wed Feb 4th

    did not swim today
    coached the san marcos rattlers

    spent today at the emergency room
    my son sprained both his ankles
    Categories
    Swim Workouts
  20. Tue Feb 3rd 2009

    by , February 3rd, 2009 at 11:11 AM (Ande's Swimming Blog)
    Tue Feb 3rd 2009

    Jason Lezak's approach to weight training
    http://www.bodybuilding.com/fun/jasonlezak1.htm

    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
    30 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    http://www.utexas.edu/longhornaquati...fo_1-16-09.pdf
    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
    http://www.southtexasmastersswimming...%20Masters.pdf


    WEIGHTS
    bench 10 x 135 6 x 185 6 x 185
    lat press 8 x 40 8 x 45 8 x 50 which is similar to Straight Arm Pull Downs, each hand is holding a pulley
    lat pull 8 x 167 8 x 197 5 x 207
    leg press 10 x 180 8 x 270 8 x 270


    TODAYS PRACTICE
    6:30 - 8:00
    whitney coached
    scy TSC main pool
    swam with nate mike Larry max
    beside paul, amy tyler, todd ned doug meg sally & michael lovato

    warm up
    300 k
    200
    100

    50 strong
    went 24

    main set
    50 drop down set
    started at 1:00
    interval drops by 1 sec on each repeat
    took 5 SDKs on 50's till I got into the low 40's
    made it to 30

    100 easy
    200 IM 25 dr 25 sw
    assiged 300
    did 3 x 50
    assigned 400
    did 4 x 50

    10 x 50 free FAST on :50
    from a dive (that was a lot of climbing out of the pool, pretty exhausting)
    instruction was to hold pace you dropped down to or faster
    held 27's

    50 SDK fast
    WENT FROM A GO start off the SIDE
    whitney timed
    wore FS PRO legs
    went 24.4

    50 easy

    Updated February 3rd, 2009 at 03:15 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts