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  1. A Sprinty Kind of a Day.

    by , April 5th, 2011 at 11:52 AM (A comfort swimmer's guide to easy swimming)
    Tuesday, 3/4/11
    SCY, Solo

    Warm up
    3 x (100 reverse IM Kick - 100 reverse IM Drill - 100 choice swim build)/10 - 15sec rest

    Pre Set
    Repeat 2 x's:
    1 x 50/1:00 strong build
    2 x 25/40 strong pace
    4 x 12.5/30 FAST
    - did 1st set free, 2nd back didn't get times

    Main Set
    1 x 200/3:30 free, smooth pace
    2 x 50/2:00 Off blocks FAST
    - did back. used tempo trainer for starter and timer. went just under 34 on both
    1 x 200/5:00 free, smooth pace
    4 x 50/2:00 Off blocks FAST (swim as 25 fast/25 easy)
    - did fly. used tempo trainer for starter and timer. was just under 14 for 25 on these
    1 x 100/3:00 smooth pace
    1 x 100/4:00 Off blocks FAST
    - did free, was around 1:06, had tempo trainer set with goal of 1:04, couldn't stay with it.
    1 x 200 free, smooth pace

    There was a kick/drill set but I was out of time so had to skip it and cool down.

    Cool down
    200 easy free


    Total: 2500 yards

    Updated April 5th, 2011 at 01:00 PM by poolraat

    Categories
    Uncategorized
  2. Tue Apr 5th, 2011

    by , April 5th, 2011 at 11:37 AM (Ande's Swimming Blog)
    Tue Apr 5th, 2011

    26 days til Nats
    working on getting:
    1) faster in the pool,
    2) stronger in the weight room,
    3) lighter on the scale, &
    4) thinner in the mirror.


    Sunday at the meet during warmups I felt a pain in my left shoulder/neck/trapezius. Kinda like a crik in my neck. It didn't really affect my races, but I felt it in practice today and I'm still feeling it now, it's not super intense, but it's noticeable and annoying. I hope a massage will make it feel better.

    Subscribe to Ande's Swimming Blog


    Whitney Coached
    UT, scy diving well
    6:30 - 8:00
    dove in around 6:39
    trained with Mike and Nate,
    beside Jim Tyler & Ned
    wore FS 1 Jammer

    WARM UP
    assigned 3 x 300 done 100 fr, 100 k, 100 drill
    did around 500

    Main SET:
    4 rounds of (one each stroke)
    did the br round on :25 base per 25
    4 x 025 on 20
    3 x 050 on 40
    2 x 075 on 60
    1 x 100 on 80
    100 easy
    rest around 1:00 & regroup

    assigned: 4 x 250 on 20 sec rest
    did: 4 x (6 x 25 k, odds easy, evens fast)

    assigned: 10 x 50 on 55 4 strokes fast off each wall
    did: 10 x 50 on 55 neck hurt, mostly swam easy, did some fast SDK


    Next meets are:

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
    Entries:
    Fri Apr 29, 2011 400 IM 6th Event, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM


    2011 LCM Season

    will probably do
    2011 South Central Zone LCM Championships
    Sat July 23 & Sun 24

    Talking about
    2011 USMS Summer Nationals
    at Auburn University, Auburn, AL
    August 3 - 6, 2011

    Not sure about 2011 SCM meets yet

    2012

    2012 USMS Spring SCY Nationals
    April 26 - 29, 2012
    Greensboro Aquatic Center, Greensboro, NC

    Really looking forward to:
    2012 USMS Summer LCM Nationals
    July 5 - 8, 2012
    Qwest Center, Omaha, NE
    Categories
    Swim Workouts
  3. Tuesday, April 5, 2011 5:00am

    by , April 5th, 2011 at 10:15 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    300 Free
    300 Free Pull
    200 Kick
    200 IM Drill

    1 x 500 Free @ 7:00 (went 5:45)
    1 x 100 IM @ 1:45
    1 x 400 Free @ 5:30 (went 4:40)
    2 x 100 IM @ 1:45
    1 x 300 Free @ 4:00 (went 3:30)
    3 x 100 IM @ 1:45
    1 x 200 Free @ 2:45 (went 2:11)
    4 x 100 IM @ 1:45 (I skipped these due to time constraints for going to work)

    and did 200 EZ

    1 x 100 Free AFAP (went :57) This was tough this morning, but still okay.

    100 EZ
    ------------
    3400 Yards

    PSYCH SHEET/HEAT SHEET for the PNA Champs/NW Zone

    Swimming the 400 IM, 50 Breast, 200 Free (as Fly), 200 Back, 100 IM.
    My main concentration for this meet is the 400 IM. Heat 6 is going to be a killer heat: All 8 swimmers between 4:25 and 4:45.
    The 200 Fly is going to be fun swimming with the freestylers...finally I get to have a good race with the whole heat right there...it's either gonna make me swim really good, or I'm gonna look stupid when I die.
    Also, I don't know how I ended up in the backstrokers heat of the 200 back!! I'm gonna get slaughtered!!

    Updated April 5th, 2011 at 10:37 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
  4. MATT Tuesday Workout

    by , April 5th, 2011 at 09:02 AM (Pete's swim blog)
    Felt really slow this morning. Finally got going after the 16 100s. Made the splits one the 300s which I think is the first time I've done that with a drag suit.

    SCY

    400 Warm up

    4 x 100 - 1:30
    #1 Free
    #2-#4 1st 25 Fly or IM Order

    16 x 100 Up/Down - 1:30
    #1-8 Fly (:05) Start with 100 Fly
    #9-16 Kick (:05)
    50 Easy

    1 x 300 - 4:30 1st 75 Fly
    1 x 300 - 4:15 1st 50 Fly
    1 x 300 - 4:00 1st 25 Fly
    1:00 Rest
    1 x 300 - 3:45
    50 Easy

    5 times through
    * 100 free - 1:20
    * 50 Easy - :50

    100 Cool down

    (4550 Total)
    Categories
    Swim Workouts
  5. Still a rock but still swam

    by , April 5th, 2011 at 07:43 AM (Mixing it up this year)
    If I had been at the Y I would have been kicked out due to the storms but thankfully I was at the Aquatic Center in Savannah and we were allowed to continue swimming despite the lightning.

    My back was bad again today but now after I am done.

    500 Free
    10x100@1:45 Free managed to hold 1:30's
    500 Free kick w/fins every 3rd 25 moderate
    5x100@2:00 Fly w/fins as 25 rt arm/25 lt arm/25 kick/25 swim
    300 Free w/bouy
    200 Free as 25 drill/25 swim

    Total 3000 yards
    Categories
    Uncategorized
  6. Monday, April 4, 2011 6:45pm @ Y (2nd swim)

    by , April 4th, 2011 at 11:31 PM (Fast Food Makes for Fast Swimming!)
    Daily double again No taper yet for me.
    Swam solo at the Y
    83 degrees
    Wore some kind of Speedo jammer w/ a Size 40 drag suit over the top.
    Coached by myself
    Swam next to some lady 2 lanes over

    Warmup:
    300 Alt. 100 Free/50 Back
    100 Kick
    200 Free Pull
    200 IM Drill

    10 x 100 Free
    4 @ 1:20 (held 1:06's)
    3 @ 1:15 (1:06's)
    2 @ 1:10 (1:06 & 1:07)
    1 @ 1:05 (1:04)

    200 EZ

    Took off the drag suit for:
    2 x 100 Fly AFAP @ 1:20
    #1 went 1:01
    #2 went 1:04

    200 EZ

    1 x 100 Free AFAP
    went :55 mid or so

    100 EZ
    ---------------
    2600 Yards + 2500 from the A.M. = 5100 Yards for the day
  7. Since Mr. Wolf isn't around ...

    to come up with the impossible, I have had a lot of boring, unmotivated workouts.

    Until Jazz came along.

    Quote Originally Posted by Jazz Hands
    I would be very impressed if any male swimmer here (other than funkyfish) could do two sets of ten deadlifts at 200 pounds. Something about a barbell on the ground seems to scare people.
    Today's weight workout?
    Deadlifts 200x10x2

    I will be sore tomorrow, but not stumble around difficult to walk sore. Just sore like I have not done a deadlift since August of last year, DOMS sore.

    Fort could probably do 200x10x2 and there are at least a couple bloggers I think could do it today and probably many with a little ramp up time.

    Swimming

    I got nothin'.

    Future challenges: I am not going to just do anything That Guy comes up with, but it is fun to let performance determine a disagreement like this.

    * 200lbs was possible today because I know where my 2.5lb weights are
    Categories
    Uncategorized
  8. Monday, 4/3/11

    by , April 4th, 2011 at 05:27 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    300 Swim - 150 free/150 back
    200 Kick - 100 flutter w/board/100 back
    300 drill/swim - IM drill
    200 pull - free w/big paddles and buoy

    Kick
    2 x (200 on 4:00 - 100 on 1:55 - 50 on :55)
    changed intervals to fit swim times
    - 1st time w/board and snorkel:
    - 200 - 3:50/4:15, 100 -1:55/2:10, 50 -55
    2nd time on back:
    - 200 - 3:50/4:00, 100 - 1:50/2:00, 50 - 53

    Drill (Back)
    4 x 50 on 1:15: 2 - 1 arm drill, 2 - rifle drill

    Pull (Back)
    4 x 100/1:45 neg split
    buoy only, no paddles. all were around 1:30

    Swim (Back/Free)
    2x: back 1st time on specified interval, free 2nd time, reduced intervals to 1:30 base.

    1 x 200/3:15 neg split
    - back - 2:58, free- 2:45
    1 x 150 on 2:30 build by 50's
    - back - 2:14, free- 2:05
    1 x 100/1:45 neg split
    - back - 1:28, free- 1:22
    1 x 50/50 build to a fast finish
    - back - 41, free - 37

    Cool down
    200 easy choice

    Total: 3500 yards
    Categories
    Uncategorized
  9. Monday, April 4

    by , April 4th, 2011 at 04:38 PM (The FAF AFAP Digest)
    More Drylands:

    Since it is absolutely gorgeous today, I decided to play around with my TRX. It's hanging from the garage rafters, and I opened the garage doors and blasted my iphone. (I'm not sure this is on Q's flow chart ... perhaps implicitly.)

    hamstring curl, 2 x 10
    alternating single leg pistol squat jump, 2 x 10
    body saw/pike ups, 2 x 10
    row, 2 x 15
    high row + W delt fly + superfly combo, 10
    knee tucks, 10
    tricep extension, 15
    back extension, 15
    sprinter start hop, 2 x 10 each leg
    core lay out, 15
    power wheel roll outs, 2 x 15

    I seem to have misplaced my TRX starter manual, so had to do some googling. Really liked the exercises in this link: http://www.trxtraining.com/connect/b...trx-exercises/. I did 1, 2, 3, 8 and 12. Tried 12, but I must be doing something wrong ... Sprinter start hop is at: http://www.racerxvt.com/article/trx-...eat-drew-brees. If anyone else has any others to suggest, please do!


    Bikram Yoga, 90 minutes

    Heat is still getting me, but I feel great after.

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Beautiful spring day here!

    Every one in the household is happy. Well, except FortSon who is still stroking the heavyweight boat instead of a lightweight boat. Hasn't punched anyone yet, but the 4 senior lightweight rowers being forced to row with 3 heavyweights (and anther lightweight) in an 8 may all quit the team since it appears this situation may not change. I may punch out the coach next time I see him. The other parents and I really can't complain any more than we have to the crew board. I feel really bad for Fort Son since their lightweight 4 would likely do well at Nationals and their heavyweight 8 is mediocre with 5 lightweight rowers on it. No idea why a coach would boat rowers this way ... Crew council meets April 12.

    Talked to my chiro about further PRP last week. He agrees that I should put if off until after CN. If I didn't have a meet in April, maybe. But the recovery is difficult enough that I'm going to postpone it.

    Updated April 4th, 2011 at 09:05 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Yoga
  10. Sarasota Y Sharks Masters 5:30 AM Workout -04/05/11

    by , April 4th, 2011 at 03:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout
    SCY
    WARM UP:
    3 X 200 3:20
    2 X 150 2:20

    1 X 150 swim 2:30
    1 X 100 kick 2:15
    Five times through.

    6 X 50 1:15
    Choice. Descend 1-3/4-6

    6 X 25
    odd: build to race finish
    even: blocks, sprint 20 yards

    1 X 125 easy

    RACE PACE SWIM:

    1 X 100 from the blocks

    WARM DOWN: 4 X 50 easy 1:00

    3000Y
    Categories
    Swim Workouts
  11. Preparing for SCY Nats

    by , April 4th, 2011 at 03:45 PM (Ande's Swimming Blog)
    The 2011 USMS SCY Spring Nationals at the Kino Aquatic Complex, in Mesa, AZ are not very far away. Days till
    I'm racing:

    Fri Apr 29, 2011
    400 IM 6th Event,
    50 FL

    Sat Apr 30, 2011
    100 IM,
    50 Br
    Maybe 200 Freestyle Relay

    Sun May 1, 2011
    500 Fr,
    Maybe 200 Medley Relay
    200 IM


    Now is a great time to ask:

    "What do I need to do to swim faster?"

    Get:
    1) faster in the pool,
    2) stronger in the weight room,
    3) lighter on the scale, &
    4) thinner in the mirror.

    It's time to shift training to speed, racing, & strength. Then add a layer of rest near the meet. this close to meets dates can sneak up on you so to figure out your training plan, I recommend you pull out or create a calendar and ask:
    How should I train a day before the meet?
    2 days? 3 days? & plan each day till you get to tomorrow.


    M 04 27 L12
    T 05 26
    W 06 25 L11
    T. 07 23
    F 08 22 L10
    S 09 21
    S.10 20 L09

    M 11 19
    T 12 18 L08
    W 13 17
    T 14 16 L07
    F 15 15
    S 16 14 L06
    S 17 13

    M 18 12
    T 19 11 L05
    W 20 10
    T 21 09 L04
    F 22 08 Good Friday
    S 23 07 L03
    S 24 06 EASTER

    M 25 05 L02
    T 26 03
    W 27 02 L01
    T 28 01 TRAVEL to AZ

    F 29 Meet
    S 30 Meet
    S 01 Meet

    Updated April 4th, 2011 at 05:18 PM by ande

    Categories
    Planning
  12. Friday and Saturday, 4/1-2/11

    by , April 4th, 2011 at 01:24 PM (A comfort swimmer's guide to easy swimming)
    Came down with a cold Thursday, so Friday and Saturday swims were easy ones.

    Friday Solo

    1 x 400 - Choice
    1 x 400 IM Drill
    1 x 400 IM Kick
    4 x 100/1:45 build
    8 x 50/1:00 back
    4 x 50/1:30 15 fast - 20 smooth - 15 fast

    Cool down
    200 easy

    Friday Total: 2400 yards


    Saturday in Boise with team

    Warmup
    500 choice
    4 x 100/1:45
    4 x 50/50 build

    Main
    500 swim free, lomg and smooth
    5 x 100/1:45 build
    10 x 25/30 fast

    Cool down
    150 easy

    Saturday Total: 2500 yards
    Categories
    Uncategorized
  13. Taper Day 6 for Y Nationals

    by , April 4th, 2011 at 12:10 PM (Year Three: The Road Back)
    This week's practices should be interesting as the two main people I swim with are vacationing in Florida for our school district's spring break. It does mean, however, that I get some one-on-one coaching, which is kind of cool. Of course, it does mean that there is no dogging it when I'm the only one.

    Here's what I did today:

    400 Warm-Up
    8 x 50 Free on 1:00 w/ mid-pool start (working turns)
    3 sets:
    - 2 x 25 Sprint on :30 (did 1st fly, 2nd free for each set)
    - 1 x 50 Free Easy on 1:00
    2 sets:
    - 1 x 200 FAST on 5:00, broken for :10 every 50 (put my fins on and went IM for these)
    - 1 x 50 Free Easy on 1:00
    1 x 400 Drill/Swim IM Order (no fins) on 8:00
    Total Yards - 2000

    Today was a hard day for me in the water. From the warm-up, I just felt pretty sluggish. Not hurting, just not having that get-up-and-go gear to move to. Of course, doing mid-pool starts is never my favorite thing either (partly because I'm short and getting started is always a slow venture - at least I can touch at this pool... ). The mid-pool 50's went decently and I did put a concerted effort into working my turns - going in fast (read: not slowing up for the turn) and sdk-ing off the wall. Even my coach was impressed by how much my turns are improving - got past the flags before breaking out every time. Of course, then... I was a bit winded.

    The sprints went pretty well. I was generally getting the 25s done in :15-:17, depending on stroke. Not too shabby.

    By the time I got to the Broken 200s though, I was feeling it. I decided to put my fins on and swim IM partly because I'm swimming the 100IM at nationals and partly because I was just getting tired of doing so much freestyle. The 200 IM at race-pace will be a while in coming, but all in all, not a bad effort. I also did get my breaststroke work (arms) in on the 200IM and took my fins off for the Drill/Swim (aka Cool-down) so I could focus a few lengths on actual breaststroke. It's still by far my worst stroke. But... that means it can only get better....

    Happy swims to you and GO BUTLER BULLDOGS!
    Categories
    Swim Workouts
  14. Mon Apr 4th, 2011

    by , April 4th, 2011 at 11:40 AM (Ande's Swimming Blog)
    Mon Apr 4th, 2011

    27 days til Nats
    working on:
    losing weight,
    getting stronger in the weight room &
    faster in the pool.

    had a great time at the
    2011 South Central Zone Championships in
    San Antonio, TX. The Josh Davis Natatorium is a FAST pool. I was happy with my swims and enjoyed seeing many swimming friends.


    Subscribe to Ande's Swimming Blog


    Weights: Lifted this morning
    did 1 warm up set & 2 training sets
    Lat Press, Lat Pull, Bench Press & leg press


    Whitney Coached
    UT, scy main pool
    6:30 - 8:00
    dove in around 6:50, walked in late and visited with Eddie for a bit.
    trained with Mike and Nate,
    beside Ritchie, Todd, Tyler, & Pat Evoe
    wore FS 1 Jammer

    WARM UP
    missed it

    Main SET:

    assigned 12 x 100 free on 1:15
    did: missed a few, probably did 8 or 9
    swam easy behind Nate who swam behind Mike

    500 done 100 K, 25 no breath

    10 x 100 on 1:12
    made it

    assigned: 500
    did: 25's kick odds easy on :40 evens fast on :20
    not sure how many rounds 5, 6 or 7

    8 x 100 fr odds on 1:05 evens on 1:10
    arms were cramping, so on #4 I skipped a 50

    100 easy

    whitney said it was 7:50 am
    so I did 4 rounds of
    75 fr easy
    rest 30 to 45 seconds
    25 fr fast from a dive off the side,
    didn't time them

    as I was walking to the locker room, a lane was clear eddie

    25 FR fast
    roll start off blocks
    Mike Varrozza timed
    went 9.6


    Next meets are:

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
    Entries:
    Fri Apr 29, 2011 400 IM 6th Event, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM


    2011 LCM Season

    will probably do
    2011 South Central Zone LCM Championships
    Sat July 23 & Sun 24

    Talking about
    2011 USMS Summer Nationals
    at Auburn University, Auburn, AL
    August 3 - 6, 2011

    Not sure about 2011 SCM meets yet

    2012

    2012 USMS Spring SCY Nationals
    April 26 - 29, 2012
    Greensboro Aquatic Center, Greensboro, NC

    Really looking forward to:
    2012 USMS Summer LCM Nationals
    July 5 - 8, 2012
    Qwest Center, Omaha, NE
  15. Timed FISH Practice

    by , April 4th, 2011 at 11:33 AM (Too Neurotic to be Suitably Aquatic)
    Lifeguarding is boring and I miss swimming with my team while our coach is away. So I've had to amuse myself with creative FISH workouts. My goal today was to get the fast swimmers and the not-as-fast swimmers doing the same thing at the same time, to stop worrying about getting in the yardage, and to start thinking about good form and quality practice.

    I can't even tell you how much fun it was to watch all 23 of them vertical kick at one time...

    This is what they did:

    6:00-6:15 Warm-up (S, K, P, Choice x200s)

    6:15-6:30 100 breathe on your bad side @ 1:20

    50 sprint @ :40
    100 drill
    catch-up, fingertip drag, fist @ 1:30
    50 sprint @ :40
    50 recovery @ 1:00

    (repeat until 6:30)

    6:30-6:35
    25 stroke drill,
    25 kick, no board, 25 scull each 75 @ 1:30
    (repeat until 6:35)

    6:35-6:45 each 200 @ 3:15

    25 SDK / 25 dolphin dive
    25 SDK / 25 fly
    25 SDK / 25 back or breast
    25 SDK / 25 scull

    on each SDK of the set, go further than the time before.
    (repeat until 6:45)

    6:45-6:50 fly or breast kick while holding a pull buoy by 25s


    6:50-7:00 50s from the black line IMO @ r :05


    7:00-7:10 deep end vertical kicks, 30 sec. kick, 15 sec rest

    -hands over head
    -breast stroke kick
    -dolphin kick


    7:10-7:15 starts & warm down


    The intervals were for the benefit of the faster lanes, who appreciate a workout with a good interval. The rest of the team just did as much as they could in the time allotted. Some of them have never worked on underwaters, and most of them had never done kicking while holding a pull buoy, which I just learned for the first time at a stroke clinic a few weeks ago. It really helped me achieve the motion of getting my hips up on the breast stroke kick. And from deck, it is really, really fun to watch.
    Categories
    Uncategorized
  16. Fly-Centric Juggernaut Day

    by , April 4th, 2011 at 10:23 AM (The Labours of SwimStud)
    OK I had a week off with a sinus infection...didn't do anything...but it has been a busy few weeks any how so it was good to rest. Back to it today:

    Warm Up
    600 Fr
    100 Fly
    2 x 50 Fly 1:30 the last one was tough and I went vertical so I swam FR the last 5 yards.
    100 EZ

    Main
    10 x 100 FR 1:45 5 SDK each wall...this is a Tall Paul 100 Fly training set.
    100 EZ
    10 x 50 K w/fins 25 SDK UW/25 on back
    400 Pull
    500 Fin Kick

    Cool
    200 EZ

    Updated April 4th, 2011 at 10:42 PM by SwimStud

    Categories
    Uncategorized
  17. Monday, April 4, 2011 5:15am

    by , April 4th, 2011 at 09:36 AM (Fast Food Makes for Fast Swimming!)
    5 days left till the NW Zone meet!
    Swimming: 400 IM, 50 Breast, 200 Fly (in the 200 Free event), 200 Back, 100 IM
    All on Saturday

    Warmup:
    300 Free
    200 Free Pull
    100 Kick
    200 IM Drill

    5 x 150 Pull @ 1:50 (held 1:35s) felt really strong on these

    3 x 100 Free @ 1:20
    3 x 100 Free @ 1:15
    3 x 100 Free @ 1:10

    50 EZ
    ------------------
    2500 Yards
  18. MATT Monday Workout

    by , April 4th, 2011 at 08:43 AM (Pete's swim blog)
    The two breaths per 25 were an absolute menace in the first set. Its so hard to keep going when I'm oxygen deprived but I made it through the set anyway. The 1000 was fun. I proclaimed that I wouldn't get lapped twice this time. To which Roger replied "there's blood in the water now." Sure enough he was bearing down on me for the second pass at the end of my third 200. In a last ditch effort, I threw on my fins and tried to hang on. Managed to keep up for 150 yards but it was all over after that.

    SCY

    600 Warm up (fins today)

    3 times through:

    * 2 times through:
    ** 25 Kick - :30 (float your pulling gear down with you)
    ** 50 Free - 1:00 two breaths per 25
    ** 75 Pull - 1:00
    ** 125 IM - 2:00

    * 1:00 Break
    * 100 Breast - 2:00

    100 Easy

    1000 Pull - Open turns each 200 Descend

    100 Cool down

    (3750 Total)
    Categories
    Swim Workouts
  19. Swam like a ROCK

    by , April 4th, 2011 at 07:43 AM (Mixing it up this year)
    Just could not seem to move today. Still feeling the massage from Friday but then again I have not been good about drinking my water.

    This is week 2 of taper where I feel like I can't move anyway to good.

    5x100@:10 Free pull to kick
    5x100@1:30 Free a bit ambitious for me this early in a workout but still made them
    500 Free kick w/fins every 3rd 25 fast
    5x100@1:40 kick w/fins on back odds fly, evens back
    5x100@1:45 Free build to fast could not seem to move here
    4x50 from dive sprint 20's 30 easy
    200 Free w/snorkle
    100 Free easy

    Total 3000 yards
    Categories
    Uncategorized
  20. Sun Apr 3rd, 2011 South Central Zones Day 3

    by , April 3rd, 2011 at 10:35 PM (Ande's Swimming Blog)
    Sun Apr 3rd, 2011 South Central Zones Day 3

    25 days til Nats

    Subscribe to Ande's Swimming Blog

    Entered:
    Sun 1000 fr, 50 fr, 200 IM, 50 fl

    I wanted to have a good 200 IM & sprints so yesterday I scratched the 1000 free


    50 fr
    Went 22.23
    Really good swim I'm happy with it
    went 22.2 last year in a full b70

    200 im
    Went 1:59.81
    0.81 25.85 31.37 34.54 28.05
    last year I was 2:00.5 at this meet in a full B70

    I selected events to get as much rest as possible, but the 200 IM and 50 fly were back to back. I entered the IM with NT & got 3 heats of rest, so I was done warming down when heat 4 finished had a little time to rest for the ...

    50 fl
    screwed up and swam in wrong heat
    wrote heat 8 lane 5 on the back of my hand
    Heat 7 was up, no one was in my lane
    I asked the timer how many heats are there,
    she said 7 so i hoped up, put on my cap and raced
    went 23.91
    [nomedia="http://www.youtube.com/watch?v=XwCxUJB5c9w"]YouTube - Ande Rasmussen 50 butterfly Lane 5 2011 South Central SCY c[/nomedia]


    4 x 50 medley relay 1:41.09
    Longhorn Masters 45 plus men
    Bk 24.94 Ande Rasmussen happy with
    Br 27.98 52.92 David Guthrie
    Fl 25.29 1:18.21 Jim Sauer
    Fr 22.88 1:41.09 Max Stinchcombe
    [nomedia="http://www.youtube.com/watch?v=5Ww2r3pWVbM"]YouTube - 2011 longhorn masters medley relay[/nomedia]


    Next meets are:

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
    entries:

    Fri Apr 29, 2011 400 IM 6th Event, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM