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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 Jan 28th 2009

    by , January 28th, 2009 at 03:24 PM (Ande's Swimming Blog)
    Wed Jan 28th 2009

    Weights
    Lat press 8 x 35 8 x 40 8 x 45
    lat pull 8 x 165 6 x 205 5 x 205
    bench press 12 x 135 6 x 185 5 x 185
    leg press 8 x 180 8 x 270 8 x 320


    will blog todays practice at:
    http://andesswimmingblog.blogspot.com
    short cut to Ande's Swimming Blog
    http://TinyURL.com/AndeSwim


    NEXT MEET: USA Swimming Austin Grand Prix Austin TXThursday March 5 - Saturday March 7, 2009
    35 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    MEET INFO IS UP
    HEARD THIS WILL BE MICHAEL PHELPS FIRST MEET since he started training again

    TRAINED WITH THE SAN MARCOS RATTERS
    SCY San Marcos Activity Center Pool
    Skip & I coached
    8:15 - 9:15

    they are tapering for their district meet
    so we did an easy taper work out

    probably went just over 1,000
  2. Tue jan 27th 2009

    by , January 27th, 2009 at 10:43 AM (Ande's Swimming Blog)
    Tue jan 27th 2009

    mailed in my postal hour swim papers yesterday

    Are you on FACEBOOK?
    http://www.facebook.com/people/Ande-Rasmussen/7921551

    will blog todays practice at:
    http://andesswimmingblog.blogspot.com
    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
    36 days away
    Meet format: Short Course AM, Long Course PM
    http://www.utexas.edu/longhornaquatics/meets
    MEET INFO IS UP
    HEARD THIS WILL BE MICHAEL PHELPS FIRST MEET since he started training again


    6:30 - 8:00
    Whitney coached
    SCY swim center MAIN POOL NO Blocks
    swam with Tyler Todd & andrew
    beside Mike, chris, ned, doug, max, larry, paul nate amy & brandon
    arrived on time
    dove in FIRST

    WARMUP
    2 x (200 fr 50 r 50 l, 200 fr 50 rk, 50 lk)

    every one started the
    swim-as-far-as-you-can main set together

    wore FS PRO Jammers

    4 x ______ fr on 2:30
    did 225's
    made it

    100 easy

    4 x ______ fr on 2:10
    did 200's
    made 1 & 2 skipped a 50 on 3, made 4

    100 easy

    4 x ______ k on 1:50
    did 100's k hoping to hold 1:15's
    went 1:11, 1:10, 1:09, 1:07

    100 easy

    4 x ______ sw on 1:30
    did 125's
    pretty easy

    100 easy

    4 x ______ bk on 1:10
    did 100's
    made it

    100 easy

    4 x ______ fr on 0:50
    did 75's

    100 easy

    100 fr FAST for time
    went 51


    100 easy
    Categories
    Swim Workouts
  3. mon 01/26

    by , January 26th, 2009 at 01:05 PM (Ande's Swimming Blog)
    Mon Jan 26th 2009

    swam yesterday at noon

    will blog todays practice at:
    http://andesswimmingblog.blogspot.com
    short cut to Ande's Swimming Blog
    http://TinyURL.com/AndeSwim


    NEXT MEET: USA Swimming Austin Grand Prix Austin TX
    March 5 - 7, 2009
    37 days away
    Meet format: Short Course AM, Long Course PM
    Meet Events: Thursday, Friday, Saturday
    http://www.utexas.edu/longhornaquatics/meets
    MEET INFO IS UP

    Weights
    Lat press 8 x 35 8 x 40 8 x 45
    lat pull 8 x 165 10 x 187 8 x 195
    bench press 12 x 135 8 x 175 5 x 185
    leg press 8 x 180 8 x 270 8 x 320
    leg curl
    leg extension
    Incline crunches

    coached San Marcos High Rattlers 8:15 - 9:25 so I missed the A.M. workout

    5:30 - 6:30
    Whitney coached
    SCY swim center diving well, NO Blocks
    swam with Tyler & Todd
    beside Nate doug & Jeff
    dove 5:45

    400

    4 x 25 fl

    400

    4 x 25 bk

    400

    4 x 25 br

    400

    4 x 25 fr

    800

    assigned 8 x 125 with fins
    did 8 x (50, 50 rest, 25 SDK)

    100 easy

    Updated January 27th, 2009 at 10:18 AM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  4. 1 hour postal swim

    by , January 24th, 2009 at 12:11 PM (Ande's Swimming Blog)
    Sat Jan 24th 2009

    did the postal hour swim in today's practice

    will blog todays practice at:
    http://andesswimmingblog.blogspot.com
    short cut to Ande's Swimming Blog
    http://TinyURL.com/AndeSwim


    NEXT MEET: USA Swimming Austin Grand Prix Austin TX
    March 5 - 7, 2009
    40 days away
    Meet format: Short Course AM, Long Course PM
    Meet Events: Thursday, Friday, Saturday
    http://www.utexas.edu/longhornaquatics/meets
    MEET INFO IS UP


    6:30 - 8:00
    Whitney coached
    SCY swim center main pool NO Blocks
    swam beside Larry Amy & Brandon

    wore blue seventy nero comp

    warmed up till 6:52

    we started the one hour swim at 6:55
    tried to stay long smooth and relaxed
    whitney counted
    started out easy didn't want to die
    hoped to keep up with larry
    in the first 1000 I had arm cramps then they went away, I wound up lapping Larry 3 times
    towards the end I felt like I was close to getting calf cramps but I didn't get a full on cramp

    whitney put a kick board in the water after each 1,000

    here's my 500 / 1000 / 1650 splits

    500 5:43.1

    1000 11:23.1 5:40.0

    1500 17:00.2 5:27.1

    1650 18:40.0

    2000 22:33.1 11:10.0 5:32.9

    2500 28:06.5 5:33.4

    3000 33:35.5 11:02.4 5:29.0

    3300 36:54.2 18:14.2

    3500 39:09.1 5:33.6

    4000 44:38.4 11:03.9 5:29.3

    4500 50:12.4 5:33.3

    4950 55:11.1 18:16.9

    5000 55:43.3 11:04.9 5:30.9

    5350 59:36.2

    WENT 5,385 YARDS FOR MY 1 HOUR POSTAL SWIM
    which is much further than I thought I'd go

    easy 100

    Updated January 24th, 2009 at 12:25 PM by ande

    Categories
    Swim Workouts , Masters Swim Meets / Events
  5. FAST FRIDAY

    by , January 23rd, 2009 at 12:29 PM (Ande's Swimming Blog)
    Fri Jan 23rd 2009

    trying to decide whether to do the postal swim or not tomorrow
    That is the work out

    I think the little pain in my left upper shoulder / lower neck is from sleeping, didn't hurt much today

    will blog todays practice at:
    http://andesswimmingblog.blogspot.com
    short cut to Ande's Swimming Blog
    http://TinyURL.com/AndeSwim


    NEXT MEET: USA Swimming Austin Grand Prix Austin TX
    March 5 - 7, 2009
    41 days away
    Meet format: Short Course AM, Long Course PM
    Meet Events: Thursday, Friday, Saturday
    http://www.utexas.edu/longhornaquatics/meets
    MEET INFO IS UP


    5:30 - 7:00
    Whitney coached
    SCY swim center diving well NO Blocks
    swam beside Todd, Tyler, Chris, Doug & Max
    dove in at on time

    WARM UP
    1000 done 75 fr 50 IM 75 fr 50 k

    put on FS PRO JAMMERS

    5 x 100 fr on 2:00 best ave
    dove
    went 57's & 56

    100 easy on 2:00

    4 x 100 fr on 2:00 best ave drop 1 sec
    dove
    went 57's & 56

    100 easy on 2:00

    3 x 100 fr on 2:00 best ave drop 1 sec
    dove
    went 55's & 56's

    100 easy on 2:00

    2 x 100 fr on 2:00 best ave
    dove drop 1 sec
    went 55's

    100 easy on 2:00

    100 fr on 2:00
    went 53



    5 x 50 fr on 1:00 best ave
    push
    went 28's & 29's

    50 easy on 1:00

    4 x 50 fr on 1:00 best ave drop 1 sec
    dove
    went 28's

    50 easy on 1:00

    3 x 50 fr on 1:00 best ave drop 1 sec
    push
    went 28's

    100 easy on 1:00

    2 x 50 fr on 1:00 best ave
    push drop 1 sec
    went 26's

    50 easy on 1:00

    50 fr on 1:00
    dove
    went 23

    50 easy
    Categories
    Swim Workouts
  6. 25 SDK FAST went 10.1

    by , January 22nd, 2009 at 01:46 PM (Ande's Swimming Blog)
    Thu Jan 22nd 2009

    have a little pain in my left upper shoulder / lower neck

    will blog todays practice at:
    http://andesswimmingblog.blogspot.com
    short cut to Ande's Swimming Blog
    http://TinyURL.com/AndeSwim


    NEXT MEET: USA Swimming Austin Grand Prix Austin TX
    March 5 - 7, 2009
    42 days away
    Meet format: Short Course AM, Long Course PM
    Meet Events: Thursday, Friday, Saturday
    http://www.utexas.edu/longhornaquatics/meets
    MEET INFO IS UP


    6:30 - 8:00
    Whitney coached
    SCY swim center main pool, NO Blocks
    swam with Andrew Todd & Mike
    beside Ned doug tyler Mike Lovato
    dove in at on time

    900 done 150 sw 50 k 100 fist closed


    400 fr 80% went 4:29

    rest 45 sec

    400 fr 80% went 4:26

    rest 45 sec

    400 IM drill

    400 fr 85% went 4:23

    rest 45 sec

    400 fr 85% went 4:21

    rest 45 sec

    assigned 400 done 50 best 50 worst
    did 200 done 50 fr 50 br
    got out put on FS PRO jammer

    400 fr 90% went 4:14

    rest 1:45 sec

    400 fr 90% went 4:14

    rest 45 sec

    400 choice
    chose easy / skipped some

    assigned 8 x 125
    did 8 x (50 fr easy, 50 rest, 25 SDK from a dive fast/easy speed 4 belly 4 back
    held 12's & 13's)

    50 easy

    25 SDK FAST
    roll start
    whitney timed
    went 10.1
    wore FS PRO JAMMERS


    50 easy
    Categories
    Uncategorized
  7. got a foot cramp today

    by , January 21st, 2009 at 04:35 PM (Ande's Swimming Blog)
    Wed Jan 21st 2009

    lifted weights this morning, if I want to swim faster I need to get stronger

    will blog todays practice at:
    http://andesswimmingblog.blogspot.com
    short cut to Ande's Swimming Blog
    http://TinyURL.com/AndeSwim


    NEXT MEET: USA Swimming Austin Grand Prix Austin TX
    March 5 - 7, 2009
    43 days away
    Meet format: Short Course AM, Long Course PM
    Meet Events: Thursday, Friday, Saturday
    http://www.utexas.edu/longhornaquatics/meets
    MEET INFO IS UP

    Weights
    Lat press 8 x 35 8 x 40 8 x 45 6 x 50 6 x 50
    lat pull 8 x 165 10 x 187 6 x 195 5 x 205
    bench press 12 x 135 10 x 165 8 x 175 5 x 185
    leg press 8 x 180 8 x 270 8 x 320 8 x 320
    leg curl
    leg extension
    Incline crunches

    today practice was 7:45 - 9:00 and I comitted to coach San Marcos High Rattlers 8:15 - 9:15 so I missed the A.M. workout

    Noon to 1:00
    Amy coached
    SCY swim center main pool, NO Blocks
    swam with Dale Huggins
    beside Max Davo & Jenn Walker
    dove in at on time

    200 fr
    50
    50
    200 fr
    50
    50
    100 k went 1:18
    100 k with more streamling went 1:10

    assigned 8 x 150
    1 fl bk br
    2 bk br fr
    3 br fr fl
    4 fr fl bk
    5 - 8 were pull
    did 4 x 150 swam 25 free 25 where I pushed off hard and worked the SDK
    5 - 8 did 2 x (50 sw 50 rest 50 swim)

    assigned 600 done 50 k 50 dr 50 sw
    did 4 x 50 k
    did #4 SDK pretty fast
    got a foot cramp on the first 25
    still went 28.2

    100 easy
  8. Tue Jan 20th 2009

    by , January 20th, 2009 at 10:59 AM (Ande's Swimming Blog)
    Tue Jan 20th 2009

    Last night I swam the 50 back in the finals of the
    Longhorn Aquatics New Year's Classic USS Meet in Austin TX
    went 24.64
    last year I went 25.37 at this same meet
    http://www.usms.org/forums/showpost....postcount=1886

    will blog todays practice at:
    http://andesswimmingblog.blogspot.com
    short cut to Ande's Swimming Blog
    http://TinyURL.com/AndeSwim

    NEXT MEET: USA Swimming Austin Grand Prix Austin TX
    March 5 - 7, 2009
    44 days away
    Meet format: Short Course AM, Long Course PM
    Meet Events: Thursday, Friday, Saturday
    http://www.utexas.edu/longhornaquatics/meets


    Weights
    Lat press 8 x 35 8 x 40 8 x 45
    lat pull 8 x 165 5 x 205
    bench press 8 x 135 5 x 185
    leg press 8 x 180 8 x 270


    6:30 - 8:00
    Whitney coached
    SCY swim center main pool, NO Blocks
    swam with nate amy and brandon
    beside larry max paul andrew Todd, & Tyler
    THERE WAS SUPER BAD TRAFFIC ON NORTH BOUND IH 35 THIS MORNING so
    dove in at 7:30


    300 EASY

    8 x 100 on 1:08
    skipped a 50 on #5

    100 easy

    6 x 50 on 1:00
    took 6 ore more SDKs off each wall

    Updated January 20th, 2009 at 11:27 AM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  9. Meet Day 3 100 FL & 50 BK

    by , January 19th, 2009 at 01:48 PM (Ande's Swimming Blog)
    Monday Jan 19th, 2009

    SWAM In the meet today
    Results and comments blogged at
    http://andesswimmingblog.blogspot.com
    short cut: http://TinyURL.com/AndeSwim


    mon
    100 fl
    50 bk

    NEXT MEET: USA Swimming Austin Grand Prix in Austin TX
    March 5 - 7, 2009
    45 days away
    Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets
    Time Standards are up
  10. swam the 200 fr today in a meet

    by , January 18th, 2009 at 03:33 PM (Ande's Swimming Blog)
    Sunday Jan 18th, 2009

    SWAM In the meet today
    Results and comments blogged at
    http://andesswimmingblog.blogspot.com
    short cut: http://TinyURL.com/AndeSwim


    Sun
    #18 Boys 200 Free 1:50.70

    NEXT MEET: USA Swimming Austin Grand Prix in Austin TX
    March 5 - 7, 2009
    46 days away
    Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets
    Time Standards are up
    Categories
    Uncategorized
  11. worked out this morning / Swam in a Meet

    by , January 17th, 2009 at 12:19 PM (Ande's Swimming Blog)
    Saturday Jan 17th, 2009

    SWAM In the meet today
    Results and comments blogged at
    http://andesswimmingblog.blogspot.co...-im-50-fr.html
    short cut: http://TinyURL.com/AndeSwim

    MEET: Longhorn Aquatics New Year's Classic USS Meet in Austin TX
    Saturday January 17 - Monday 19th
    BEGAN TODAY training through
    Entered
    Sat
    #4 Boys 200 IM 2:00.85
    #6 Boys 50 Free 22.58
    Sun
    #18 Boys 200 Free 1:50.70
    Mon
    #32 Boys 100 Fly 53.18
    May Deck enter the 50 fly & 50 BK

    NEXT MEET: USA Swimming Austin Grand Prix in Austin TX
    March 5 - 7, 2009
    47 days away
    Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets
    Time Standards are up


    6:00 - 7:30
    Whitney coached
    SCY swim center diving well, NO Blocks
    dove in around 6:30
    swam with Tyler and Mike beside Nate, Desiree, & Larry

    warm up
    missed it

    assigned 5 x 200 on 2:40
    did 2 x 150 on 2:40

    300 IM 50 k 25 dr

    assigned 4 x 200 on 2:30
    did 4 x 150 on 2:30

    300 IM 50 dr 25 sw

    assigned 3 x 200 on 2:20
    did 3 x 150 on 2:20

    300 IM 50 dr 25 sw

    assigned 2 x 200 on 2:10
    did 2 x 150 on 2:10

    300 IM 50 dr 25 sw

    assigned 200 on 2:00
    did nothing, got times for Tyler and Mike

    100 easy

    went to Whole foods with the gang for breakfast

    SWAM IN MEET
    will post results when I get home

    Updated January 17th, 2009 at 02:06 PM by ande

    Categories
    Uncategorized
  12. FAST FRIDAY

    by , January 16th, 2009 at 04:01 PM (Ande's Swimming Blog)
    Friday Jan 16th, 2009

    todays complete work out is blogged at
    http://andesswimmingblog.blogspot.co...-tomorrow.html

    short cut: http://TinyURL.com/AndeSwim

    NEXT MEET: Longhorn Aquatics New Year's Classic USS Meet in Austin TX
    Saturday January 17 - Monday 19th
    1 day away training through
    Entered
    Sat
    #4 Boys 200 IM 2:00.85
    #6 Boys 50 Free 22.58
    Sun
    #18 Boys 200 Free 1:50.70
    Mon
    #32 Boys 100 Fly 53.18
    May Deck enter the 50 fly & 50 BK

    NEXT MEET: USA Swimming Austin Grand Prix in Austin TX
    March 5 - 7, 2009
    48 days away
    Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets
    Time Standards are up

    DID NOT LIFT WEIGHTS TODAY

    6:30 - 8:00
    Whitney coached
    SCY swim center main pool, NO Blocks
    arrived early / dove in first
    swam with Max and Meg
    beside Tyler Andrew Chris Jon Andrew & Larry

    warm up
    800

    put my old FS PRO legskin
    Tech suits are made from hydrophobic material, meaning they repel water, but I've noticed as some suits age they don't repel water as well as they did when they were new. Further they stretch out and don't squeeze as tightly losing their compression.

    100 free fast
    went ___


    100 free easy

    30 x 100 free on 2:00
    odds: FAST from a dive
    be within 5 sec of the first fast 100
    evens: easy

    went ____ &____ on the 14 fast 100's
    went ____ on #15
    also I left early on the easy ones so this set was more like:
    Odds FAST on 1:20
    evens easy on 2:40

    this was a HARD SET

    ~ ~ ~ ~ ~

    Then I drove to san marcos and coached the san marcos high school team
    their district meet is in 2 weeks.

    Updated January 16th, 2009 at 06:23 PM by ande

    Categories
    Swim Workouts
  13. Made 3 x 200 fr on 2:10

    by , January 15th, 2009 at 10:52 AM (Ande's Swimming Blog)
    Thursday Jan 15th, 2009

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

    NEXT MEET: Longhorn Aquatics New Year's Classic USS Meet in Austin TX
    Saturday January 17 - Monday 19th
    2 days away training through
    Entered
    #4 Boys 200 IM 2:00.85
    #6 Boys 50 Free 22.58
    #18 Boys 200 Free 1:50.70
    #32 Boys 100 Fly 53.18
    May Deck enter the 50 fly & 50 BK

    NEXT MEET: USA Swimming Austin Grand Prix in Austin TX
    March 5 - 7, 2009
    49 days away
    Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets
    Time Standards are up


    6:30 - 8:00
    Whitney coached
    SCY swim center main pool, NO Blocks
    dove in at 6:42
    swam with Tyler & Brad
    beside Brandon, Amy Doug, Ned, Mary & Larry

    I came in today with the idea I was going to take things pretty easy and rest up a little for Fast Friday and my Meet this this week end, but it didn't quite workout that way

    warm up
    assigned 900
    did 250


    3 x 200 fr on 2:30
    right into
    3 x 100 on 1:15
    right into
    3 x 50 on 38

    100 k easy

    3 x 200 fr on 2:20
    right into
    3 x 100 on 1:10
    right into
    3 x 50 on 35

    100 k easy

    Got out put on my FS PRO JAMMERS

    3 x 200 fr
    on 2:10

    MADE IT
    supposed to go right into
    3 x 100 on 1:05
    but I skipped the first 50
    supposed to go right into the 3 x 50's
    we should have left on the :45, but we left on the top to do
    3 x 50 on 32

    100 k easy

    4 x 25 fl on 30
    4 x 50 k on 50
    100 DPS

    4 x 25 fl on 30
    4 x 50 k on 50 went :27 on #4
    100 DPS
    took 30 strokes
    only took 3 SDKs off each wall

    ~ ~ ~ ~ ~

    Had thoughts to expand on a SFF Tip and coined a new swimming term

    Updated January 16th, 2009 at 06:04 AM by ande

    Categories
    Swim Workouts
  14. Wednesday Jan 14th, 2009

    by , January 14th, 2009 at 12:13 PM (Ande's Swimming Blog)
    Wednesday Jan 14th, 2009

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

    NEXT MEET: Longhorn Aquatics New Year's Classic USS Meet in Austin TX
    Saturday January 17 - Monday 19th
    3 days away training through
    Entered
    #4 Boys 200 IM 2:00.85
    #6 Boys 50 Free 22.58
    #18 Boys 200 Free 1:50.70
    #32 Boys 100 Fly 53.18
    May Deck enter the 50 fly & 50 BK

    NEXT MEET: USA Swimming Austin Grand Prix in Austin TX
    March 5 - 7, 2009
    50 days away
    Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets
    Time Standards are up
    got cuts in the events I want to swim

    WEIGHTS
    lat press
    lat pull
    bench press
    leg press


    6:30 - 8:00
    Whitney coached
    SCY swim center main pool, NO Blocks
    dove in at 6:35
    swam with Tyler Andrew Mike Varozza, & Nate
    beside Andrew, Larry Mark & Tom


    warm up
    900 done 100fr 50fl 100fr 50bk 100fr 50br

    8 x 25 fl on 25

    4 x 150 fr on 2:00 desc
    went 1:32

    8 x 50 on 50 done fl bk

    4 x 150 fr on 2:15 desc
    held 1:30's & 31's

    8 x 75 on 1:15 done fl bk br

    assigned 4 x 150 on 2:00 3 breaths per 25
    did 4 x (50 fr 50 rest 50 fr) took 6 SDKs off each wall

    got out around 7:40 am
    drove to San Marcos to help coach the San Marcos High Swim Team
  15. Tuesday Jan 13th, 2009

    by , January 13th, 2009 at 11:25 AM (Ande's Swimming Blog)
    Tuesday Jan 13th, 2009

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

    NEXT MEET: Longhorn Aquatics New Year's Classic USS Meet in Austin TX
    Saturday January 17 - Monday 19th
    4 days away training on through (no rest)
    Entered
    #4 Boys 200 IM 2:00.85
    #6 Boys 50 Free 22.58
    #18 Boys 200 Free 1:50.70
    #32 Boys 100 Fly 53.18
    May Deck enter the 50 fly & 50 BK

    NEXT MEET: USA Swimming Austin Grand Prix in Austin TX
    March 5 - 7, 2009
    51 days away
    Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets
    Time Standards are up: http://www.utexas.edu/longhornaquati..._Standards.pdf
    I got cuts in the events I want to swim


    6:30 - 8:00
    Whitney coached
    SCY swim center main pool, NO Blocks
    dove in at 6:34
    swam with Tyler and Brad
    beside Andrew, Brandon, Ned, Paul, Doug & Larry

    warm up
    2 x (300, 200, 100)

    8 x 50 fr on 35
    Made it despite cramping tight arms
    right into
    100 easy DPS count your strokes

    8 x 75 done 50 k 25 fast on 1:05
    worked my SDK on the 25 fast

    rest 30 - 1:00

    8 x 50 fr on 34
    MADE IT
    right into
    100 easy DPS count your strokes

    8 x 75 done 50 fr 25 bk on 1:05
    worked my SDK on the 25 fast

    Rest 30 - 1:00

    8 x 50 fr on 32
    Made It

    right into
    100 easy DPS count your strokes

    8 x 75 done 50 fist closed 25 bk on 1:15
    worked my SDK on the 25 fast

    20 x 25
    2 rounds of
    2 on 15
    2 on 20
    2 on 25 with one breath
    2 on 30 with no breath

    then
    4 easy

    25 easy

    25 SDK on my belly
    roll start
    amy timed
    went 11.8
    Why is my belly SDK much slower than my back SDK?

    50 easy
    Categories
    Swim Workouts
  16. Mon 01/12

    by , January 12th, 2009 at 12:33 PM (Ande's Swimming Blog)
    Monday Jan 12th, 2009

    My left lower back hurt a little, with pings of sharp pain now and then, felt it a little yesterday

    My plan for the meet this weekend was to train through but I'm tempted to rest a little

    http://andesswimmingblog.blogspot.com

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

    NEXT MEET:Longhorn Aquatics New Year's Classic USS Meet in Austin TX
    Saturday January 17 - Monday 19th
    5 days away training on through (no rest)
    RESULTS
    Entered
    #4 Boys 200 IM 2:00.85
    #6 Boys 50 Free 22.58
    #18 Boys 200 Free 1:50.70
    #32 Boys 100 Fly 53.18
    May Deck enter the 50 fly & 50 BK


    NEXT MEET: USA Swimming Austin Grand Prix in Austin TX
    March 5 - 7, 2009
    52 days away
    Meet format: Short Course AM, Long Course PM
    Meet Events: Thursday, Friday, Saturday
    http://www.utexas.edu/longhornaquatics/meets
    Time Standards are up:
    http://www.utexas.edu/longhornaquati..._Standards.pdf
    I have cuts in the events I want to swim

    Lifted weights today
    lat press 8 x 40, 8 x 45, 8 x 50, 8 x 55
    lat pull 8 x 160, 6 x 197, 5 x 207
    bench press 10 x 135, 6 x 185, 4 x 190
    leg press 10 x 230, 10 x 320, 6 x 360


    6:30 - 8:00
    Whitney coached
    SCY swim center main pool, NO Blocks
    dove in at 6:41
    swam with doug mike & nate
    beside Tyler & Larry

    warm up
    assigned 900 did 600

    4 rounds of: (swim & desc 1 - 3, k 4)
    400 fr went 4:15 on #3
    30 sec rest
    200 im went 2:15 on #3
    30 sec rest
    100 bk

    did several rounds of
    100 fr
    075 br
    050 bk
    025 fl

    got out around 7:45 am
    drove to San Marcos to help coach the
    San Marcos High Swim Team

    Updated January 12th, 2009 at 02:31 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  17. Sunday Jan 11th, 2009

    by , January 11th, 2009 at 05:17 PM (Ande's Swimming Blog)
    did not swim yesterday

    blogged today's practice at:
    http://andesswimmingblog.blogspot.co...r-session.html
    Categories
    Swim Workouts
  18. FAST FRIDAY

    by , January 9th, 2009 at 12:01 PM (Ande's Swimming Blog)
    Friday Jan 9th, 2009

    You'll find times from todays practice at:
    http://andesswimmingblog.blogspot.co...friday_09.html
    http://andesswimmingblog.blogspot.com
    short cut to Ande's Swimming Blog is
    http://TinyURL.com/AndeSwim

    The link to to the videos and interviews of the Texas Auburn Meet is
    http://www.floswimming.org/videos/co...4-texas-auburn
    scroll down and you will find the videos on the bottom left side of the page

    NEXT MEET:
    8 days away
    Saturday January 17 - Monday 19th
    Austin TX
    USS Meet Longhorn Aquatics New Year's Classic
    training on through (no rest)
    Entered
    #4 Boys 200 IM 2:00.85
    #6 Boys 50 Free 22.58
    #18 Boys 200 Free 1:50.70
    #32 Boys 100 Fly 53.18


    NEXT MEET:
    55 days away
    March 5 - 7, 2009
    USA Swimming Austin Grand Prix
    Austin TX
    Meet format: Short Course AM, Long Course PM
    Meet Events: Thursday, Friday, Saturday
    http://www.utexas.edu/longhornaquatics/meets


    6:30 - 8:00
    Whitney coached
    SCY swim center main pool, NO Blocks
    dove in at 6:33
    swam with Andrew and Joe
    beside Todd, Mike, Ned, Larry, Kendall, Jaimie, Chuck, and Doug
    Brad, Tyler, and Jon were not there , what's up with that dudes?

    warm up
    20 minutes choice
    swam around 300 then did
    50's on :50
    went 1,000 +

    Put on FS PRO legs & wore them for the rest of practice

    500 fr fast for time from a dive
    left 7 seconds behind Andrew
    came in on 5:16 beside Larry and Todd
    went 5:___

    250 easy

    200 fast for time from a dive
    went 7 seconds behind Andrew
    came in on 2:01
    went 1:5__

    200 easy

    100 fr fast from a dive
    went 5__ low

    100 easy

    20 x 50 fr on 1:00
    best average
    held ______
    on the last one I split the lane with andrew, we raced
    went ____

    100 easy

    so at this point I thought we're done with hard stuff for this practice, hoping for a nice cool down but NO

    5 x 100 fr fast on 2:00
    best average
    held ___

    100 easy

    Updated January 11th, 2009 at 05:15 PM by ande

    Categories
    Swim Workouts
  19. 50 back Fast, Time Surprised me

    by , January 8th, 2009 at 10:36 AM (Ande's Swimming Blog)
    Thursday Jan 7th, 2009

    Does you want a 2008 Medal from the
    2008 USMS SCY Nationals?
    They were handing out left overs at the swim center today. I took 5 just incase.
    Let me know. it might inspire you to train harder and smarter to earn one in clovis

    will blog todays practice at:
    http://andesswimmingblog.blogspot.com
    The short cut to Ande's Swimming Blog is
    http://TinyURL.com/AndeSwim

    NEXT MEET:
    9 days away
    Saturday January 17 - Monday 19th
    Austin TX
    USS Meet Longhorn Aquatics New Year's Classic
    training on through (no rest)
    Entered
    #4 Boys 200 IM 2:00.85
    #6 Boys 50 Free 22.58
    #18 Boys 200 Free 1:50.70
    #32 Boys 100 Fly 53.18


    NEXT MEET:
    56 days away
    March 5 - 7, 2009
    USA Swimming Austin Grand Prix
    Austin TX
    Meet format: Short Course AM, Long Course PM
    Meet Events: Thursday, Friday, Saturday
    http://www.utexas.edu/longhornaquatics/meets




    Weights
    Lat press 8 x 40 8 x 45 6 x 50
    lat pull 8 x 167 5 x 207
    bench press 8 x 135 6 x 185
    leg press 8 x 180 8 x 270


    6:30 - 8:00
    Whitney coached
    SCY swim center main pool, NO Blocks
    swam with Ned and tyler,
    beside Todd, Desiree, & Larry
    tyler had a crick in his neck and got out early
    dove in at 6:38

    warm up
    900 done 100 fr 25 k 25 underwater

    3 x 300 fr desc on 4:00
    went 3:21

    4 x 50 on 1:00
    done 25 fast IM order, 25 easy

    3 x 200 fr desc on 4:00
    went 2:01 on #3

    4 x 50 on 1:00
    breath control took 3 on 1, & 2 on the rest

    assigned: 3 x 300 fr desc on 4:00
    did: wasn't feeling so good so I skipped a couple 50's on each one

    4 x 50 on 1:00
    done 25 fast IM order, 25 easy

    assigned 3 x 200's on 2:40 desc
    did Put on FS PRO JAMMERS
    100

    4 x 50 on 1:00
    done 25 smooth 25 with 6 SDKs

    100 easy

    rested 10 minutes

    50 bk
    whitney timed
    roll start wore FS PRO jammers
    went 23.3
    (which surprised me, didn't think I was or could go that fast today)


    100 easy

    roll start = (forward dive off side, roll to back underwater, watch starts when feet leave the wall)

    ~ ~ ~ ~ ~

    UT Men & Women are at Auburn for a duel meet today
    http://auburntigers.cstv.com/sports/...swim-body.html

    Several post grads trained at UT this morning Garrett Weber Gale, Dale Rogers worked out in the lane next to mine

    Updated January 8th, 2009 at 02:26 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  20. 4 fast 100's, 4 fast 50's IM Order

    by , January 7th, 2009 at 10:42 AM (Ande's Swimming Blog)
    Wednesday Jan 7th, 2009

    NEXT MEET:
    10 days away
    Saturday January 17 - Monday 19th
    Austin TX
    USS Meet Longhorn Aquatics New Year's Classic
    training on through (no rest)
    Entered
    #4 Boys 200 IM 2:00.85
    #6 Boys 50 Free 22.58
    #18 Boys 200 Free 1:50.70
    #32 Boys 100 Fly 53.18


    NEXT MEET:
    57 days away
    March 5 - 7, 2009
    USA Swimming Austin Grand Prix
    Austin TX
    Meet format: Short Course AM, Long Course PM
    Meet Events: Thursday, Friday, Saturday
    http://www.utexas.edu/longhornaquatics/meets

    will blog todays practice at:
    http://andesswimmingblog.blogspot.com
    short cut to Ande's Swimming Blog is
    http://TinyURL.com/AndeSwim
    It's OK to Comment there

    Planned to lift weights today but goofed around on the computer this morning

    6:30 - 8:00
    Whitney coached
    SCY swim center main pool, NO Blocks
    swam with Todd, Brad, beside Tyler Nate, Paul Desiree, Andrew, Mary and Ned
    arrived EARLY
    dove in on time

    Did a lot of SDK today

    warm up
    800 done 75 free 25 foot first scull

    4 rounds of (one each stroke IM order)
    100 kick,
    100 drill
    REST 1 minute (this was the same as a 200 on 4:00)
    100 fast
    went
    fl 58 bk 57 br 71 fr 54

    800 done 50 with 4 breaths / 50 bk / 50 with 2 breaths / 50 scull

    assigned 400 aerobic
    did 100 fr 50 rest 100 fr 50 rest 100 fr

    4 x 50 fl on 1:00 desc
    went 26 on #4

    assigned 300 aerobic
    went 3 x 50


    assigned 4 x 50 bk on 1:00 desc
    did: changed into FS PRO Jammers
    50 bk fast
    went 25 on #4

    assigned 200 aerobic
    did 2 x 50

    4 x 50 br on 1:00
    went 31 on #4

    assigned 100 aerobic
    did 50 easy

    2 x 50
    went 23

    50 easy

    remembered what Whitney said said to me yesterday about breath control sets and did them correctly today

    ~ ~ ~ ~ ~

    UT Women trained at 8:00
    Think UT men came in at 8:30

    Updated January 7th, 2009 at 05:49 PM by ande

    Categories
    Swim Workouts