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  1. I have a lot of wood!

    by , January 10th, 2010 at 11:22 AM (The Labours of SwimStud)
    Yep I do you can see pictures of it on Facebook!

    I didn't workout this weekend really.
    Had a YMCA swim meet yesterday with the youngsters but I still hopped on the block for a 50 FR :28.88 and a 100 BR 1:18.8.
    Not bad considering I didn't rest up, shave, wear a speed suit, or even get a warm up or down...

    Best part was the 100 BR and seeing the kids I coach yelling and screaming for me at the walls. They're 8, 9 and 10...so I think they were really proud I swam...although of course shortly after cheering I was taunted with "Har-har...you got beat by a girl!"

    So I said "Kid, everyone gets beat by a girl eventually...you just get used to it!"

    Oh yeah, back to the wood...I have at least 1.5 cords of wood delivered and I stacked it solo over the weekend...it's a good workout!
    Categories
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  2. Saturday Jan 9th 2010

    by , January 10th, 2010 at 11:09 AM (Ande's Swimming Blog)
    Saturday Jan 9th 2010

    blogging to you from Nashville near Opryland
    my training plan is
    Sat swim
    sun off
    mon swim
    tue swim
    wed off

    TODAYS SWIM PRACTICE

    Tracy Caulkins pool on 25 where 91 USMS SCY nats were
    trained with NAC SR 1 group
    Brad Kale coached
    7:00 - 9:00
    swam in my own lane beside kids in SR 1 group, mostly girls 13 - 15
    arrived on time

    wore briefs

    200 fr
    4 x 75 k
    2 x 100 fr
    4 x 75
    4 x 50
    4 x 75
    8 x 25
    4 x 75

    8 x 150 on 2:15
    odds 25 fl 50 bk 25 br 50 fr
    evens 50 fl 25 bk 50 br 25 fr

    2 rounds of
    2 x 100 bk on 1:30 easy
    100 bk k on 2:00 easy
    4 x 25 bk on 30 done 15 SDK, 5 spin drill to flags, 5 easy

    3 rounds of
    100 fr at 500 pace on 1:10
    50 easy on 1:00
    2 x 50 fr at 200 pace on :50
    50 easy on 1:00
    50 FAST
    50 easy

    50 fly fast off the side
    went 25.2

    50 easy



    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX
    Entered
    Rasmussen, Ande M (46)
    FRI
    # 2D Men 15 & Over 50 Back 24.64Y
    # 6D Men 15 & Over 50 Fly 24.22Y
    SAT
    # 10D Men 15 & Over 200 IM 1:58.39Y
    # 12D Men 15 & Over 100 Free 48.92Y
    SUN
    # 22D Men 15 & Over 50 Free 21.99Y
    # 25D Men 15 & Over 100 Fly 51.80Y
    MON
    # 32D Men 15 & Over 200 Free 1:50.70Y
    # 34D Men 15 & Over 100 Back 53.32Y


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX
    Count Down
    Entries: The entry period is February 7 - 21, 2010. Swimmers may enter a maximum of 3 individual events per day. Teams are limited to two relays per event. Enter all events, including bonus events, with previous best times achieved in short course yards. Do not convert times.
    We will be using USA Swimming's Online Meet Entry system for this meet. OME will provide qualifying time directly from the SWIMS database. Please note that this system is not an eligibility report; it is the coaches' responsibility to know which events their swimmers are qualified for.



    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX
    Countdown


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    COUNTDOWN
    Categories
    Swim Workouts
  3. Another Saturday stroke day

    by , January 9th, 2010 at 09:33 PM (Mixing it up this year)
    Saturday is my day to work with the kids on their strokes and with the meet coming up next weekend this Saturday was no exception.

    5x100@1:45 Free
    4x25@1:00 10 of easy stroke various drills
    5x200@3:00 Free w/paddles & bouy desc 1-5 went 2:46, 2:44, 2:39, 2:36, 2:34
    300 Free
    200 kick W/fins

    Total 3500 yards
    After the kids left Tom Dunlop came in and we reviewed his turns, I am trying to help him get ready for flat walls at Nationals since he is used to grabbing the gutter.
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  4. Short Sunday afternoon swim

    This morning I went to the “Breakfast with a Ranger” program at Topsail Hill State Park (one of 4 Florida state parks along this roughly 20-mile stretch of shore). I learned about coastal dune lakes and their ecosystems. These are more-or-less freshwater lakes that periodically connect to larger bodies of salt water; animals and plants living in them have various strategies of dealing with changing salinities. The bottom line—such lakes are rare (although this area is riddled with them) and complicated.

    The designated swimming area in one such lake at Grayton Beach State Park used to feature a sign saying “Alligators—Swim with Caution.”

    This afternoon I went to the pool. It was my first swim since I fell down on the ice on a walkway a couple of days ago (Yes, I managed to slip and fall on the ice--in Florida! Darn sprinklers.). I was a little worried about my ankle, which had been feeling a bit wonky, but everything felt fine in the pool.

    The lifeguards assured me it was too cold to swim (air temps in the 30s), but they were wrong. The water felt great. Here’s what I did:

    1000 warmup

    10 x 100: 2 each @ 2:00, 1:50, 1:40, 1:30, 1:20, variety of strokes

    600 yards of snorkel experimentation [I tried out various things with my swim snorkel today. I think I need a nose clip if I’m going to do flipturns with it. The only thing I really enjoyed was kicking FR and BR without a board. It was useful to just keep my head in the water and focus on my kick. I do feel like the snorkel puts a lot of upward pressure on my head where the strap goes around my forehead, and I didn’t like that sensation. I’ll keep experimenting.]

    400 warmdown

    I entered the Eisenhower Park meet on 1/24—I signed up for all 3 IMs and the 500 Free.
    I’m going to focus on making my flipturns better between now and then. It should be fun!
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  5. Dirty Hippie, Sat., Jan. 9

    by , January 9th, 2010 at 06:22 PM (The FAF AFAP Digest)
    Hot Yoga:

    Since I cannot be trusted to stretch alone, I went to a 90 minute hot yoga class today. The Resolutionists were out in full force. I've never been in such a crowded yoga class. One of Jazzy's friends says hot yoga is for "dirty hippies." I looked around the class today and only saw one person who might qualify for that appellation. lol Otherwise, there was a wide variety of ages, and I'm under the impression that hot yoga is somewhat trendy as opposed to the province of oldsters. Mini Fort wants me to go to cold yoga with her tomorrow, but this conflicts with my other daughter's jazz recital, which literally hogs the whole afternoon.

    I thought it might be somewhat hard for my first time back since November. But it was surprisingly fine. It was the best I'd ever done on the balancing postures. Maybe my core work is helping with these. The best part about bikram is all the back and leg stretching. I like it better than doing umpteen downward dogs. However, I am still going to do some investigation into cold yoga DVDs and will probably get one ashtanga and one vinyassa. The first 3 on this list look pretty good. http://www.susiej.com/index.php/the-top-ten-yoga-dvds/

    This was my last pre-paid class at the Falls Church studio, so I may try the Reston studio next. An we all know who work in Reston. Watch out Geek!

    Physical Therapy Any Good?

    Very interesting article questioning the value or benefit of PT in many instances. http://www.nytimes.com/2010/01/07/he...y&st=cse&scp=1. Personally, I've never been much of a fan, though I think certain exercises (RC) are worthwhile.

    The article opines that icing is of virtually no benefit. It also caught my attention that eccentric exercises are beneficial. That's what Mr. Fort's trainer has him doing for hip/hamstring rehab.

    Also, poor girl, she didn't get her PRP for a tendon tear covered. Must have needed a lawyer.

    Updated January 10th, 2010 at 12:15 AM by The Fortress

    Categories
    Yoga
  6. Chasing harriet

    OK, I know this is silly.... and I'm not planning my workouts with any kind of "Go The Distance" goals in mind (thought I expect to be somewhere between 1,000 and 1,200 total miles for 2010)
    but I can't help checking the list daily.....
    http://www.usms.org/fitness/results1...rticipants.php

    Today was another 10,000 day done as:
    3x 1000 on 13:30
    3x 2000 on 27:00
    1000 ladder (25fr, 25bk, 50fr, 50bk, 75fr, 75bk, 100fr, 100bk and then repeat in reverse)
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  7. 1/9: Bike and Diet info

    by , January 9th, 2010 at 02:39 PM (Random Nonsense)
    90 minutes on the bike

    More stats:
    519 calories
    21.1 distance
    89 RPM
    14 speed

    Diet

    I have been meaning to post my diet changes.

    Strategy: Decrease calories from 3500 to under 2000. Replace or remove regular carbs with slow carbs, aka eat broccoli instead of spaghetti. Normal carbs and ~3500 calories on Saturdays.

    What I used to eat
    Breakfast
    - 14oz whole milk latte (12oz whole milk)
    - Cheddar cheese omelet (~2-3oz cheese, 6 egg whites)
    - 2 eggos w/ healthy dose of Mrs. Buttersworths
    - 1 scoop endurox after morning workout (only if a workout)

    Lunch
    - 2 natural peanut butter sandwiches on multigrain bread
    - 1 think thin bar (afternoon snack)

    Dinner
    - 3 reeses peanut butter cup miniatures
    - 1 scoop endurox after evening workout
    - 1 baked skinless chicken breast
    - ~4oz spaghetti
    - wine/cider/beer

    What I eat now

    Breakfast
    - 14oz latte (still whole milk)
    - 6 egg whites scrambled with 1-2 Tbls of black bean salsa

    Lunch
    - Leftover protein from dinner
    - 1 sandwich bag of raw broccoli

    Dinner
    - skinless chicken thigh
    - huge pile of greens, steamed, roasted or sauteed.
    - 1 reeses peanut butter cup miniature.

    Dinner's this week:
    - raspberry pepper glazed pork loin with Austrian potato salad (needed to finish up potatoes in the house)
    - shrimp and spinach sauteed in garlic and olive oil (this is a mainstay that is staying)
    - Grandma's steak and roasted broccoli
    - Feta shrimp and roasted green beans
    - chicken on spinach salad (wife was not thrilled that we were having a salad when it was 18 out, but it was tasty)


    I was down almost 7 pounds in 6 days this morning, but I have had a cookie, a milkshake, a 2nd latte and a grinder and hope to have some pizza and a bottle of wine for dinner, which should erase 2lbs of that loss.

    There is no weight loss goal, I am just cutting weight because I can't lift and I can't swim and my body fat percentage is over 10%.

    I have always eaten fairly healthy, but in Nov and Dec dinners and drinking started to get out of hand, especially considering that many practices were canceled and more were skipped. When I get back in the water, I am going to try to keep dinner lower calorie and increase the calories in breakfast and lunch.
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  8. Swim Before Ice and Game

    by , January 8th, 2010 at 10:29 PM (Elise's Fitness Fun)
    Bad weather closed down schools and all county roads yesterday. I was able to get my swim in at the Y before the roads got bad. Wanted to swim early anyway so that I could see THE GAME.

    Warm-up: 200 easy swim
    2 x 200 kick with fins (alternated 50 dolphin on back/50 free kick on side)

    6 x 50 fly drill: 3 rt/3 lt/3 full on 1:00

    8 x 100 kick (no fins) on 2:00 - alternated doing 2 x 100 dolphin kick with board, 2 x 100 back kick

    4 x 50 on 2:00 with fins - 25 underwater dolphin kick/25 fly

    100 easy

    2000 SCY

    Friday morning was a sleep-in after the Tide's victory and the closing of schools due to bad road conditions. Roads were still closed at noon today, giving me an excuse to do nothing.
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  9. Craigslist Posting

    by , January 8th, 2010 at 10:16 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    pittsburgh craigslist > for sale / wanted > business opportunities

    Avoid scams and fraud by dealing locally! Beware any deal involving Western Union, Moneygram, wire transfer, cashier check, money order, shipping, escrow, or any promise of transaction protection/certification/guarantee. More info

    1952 Vintage Brand Magazine Writer Identity: Jim Thornton ™


    Date: 2010-01-08, 9:08PM EST
    Reply to: sale-tzk87-1544006339@craigslist.org [Errors when replying to ads?]

    Four time National Magazine Award Nominee and One-Time NMA Winner http://www.magazine.org/asme/magazine_awards/searchable_database/index.aspx Jim Thornton™ is now seeking the best reasonable offer for his brand.

    Jim Thornton™ is a nationally respected magazine journalist/brand who/that several tens of people have heard of.

    Jim Thornton, the man/hollowed-out husk, (not to be confused with Jim Thornton™, the still robust brand), has, unfortunately, reached a point of linguistic befuddlement where he can no longer execute the demands that come with maintaining the Jim Thornton™ brand.

    Despite this, husk Jim Thornton continues to receive assignments and tries his best to execute these. In the past several years, both his wall and skull have come close to complete ruin due to the nearly continuous banging of the two together.

    Freelancers, current staff writers, or even aspiring writers interested in purchasing the Jim Thornton ™ brand can look forward to actual assignments. Do not worry that any talent whatsoever will be required once you assume the Jim Thornton ™ brand identity. Jim has spent years lowering his standards and throwing hissy fits with those editors who hire him and demand quality.

    At this point, even the slightest ability to put simple sentences together with the occasional period, question mark, or exclamation point in the general vicinity of the end of word chains should be more than sufficient to guarantee any Jim Thornton™ brand-assumer work and kill fees for weeks, maybe even a month, to come.

    In the event no reasonable offers are forthcoming, Jim Thornton is also willing to sell his brain to researchers with grants to conduct fMRI scans 24/7 -- or is it 24/8? – on the Swiss cheese yogurt concoction of synaptical mush inside his skullcap.

    • Location: Blackburn Rd Sewickley
    • it's NOT ok to contact this poster with services or other commercial interests

    Important note:

    Payment can be made by any of the following: Western Union, Moneygram, wire transfer, cashier check, money order, shipping, escrow, or promise of transaction protection/certification/guarantee.

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  10. What a lot of backstroke!

    by , January 8th, 2010 at 09:39 PM (The Labours of SwimStud)
    So I decided today would be backstroke and breaststroke day. I felt great an ready to go at the pool. I wrote out a workout again before I went. I want to try to have a focus in my workouts rather than amble through to 3000 random yards. Some days that is goo too..just go and swim your whimsy...but I am hoping some structure and focus will lead to better mechanics and faster times.

    500 FR I went a 7:40 which is ok from a side dive and considering I wasn't trying to go fast it is a good swim. I worked on EVF, rotation and hand placement while I swam--I'm pretty happy

    Did 4 x 50 of the following backstroke drills:

    1. Kick in streamline
    2. Kick hands "in pockets" and rotation---this is still tricky for me but it's where my weakness lies. I did #1 & 4 without fins.
    3. 6 kick switch.
    4. 3 and glide.
    5. Swim trying to put it all together without a time or interval hanging over me.


    5 x 100 Back on 2:15/2:30 slow I know but it felt like I was swimming instead of trying to not drown...I guess I'll treat "colony zones" to a 50 this year...

    Moving onto Breaststroke where I also did a set of 4 x 50 of the following drills:

    1. Hip Thrusts
    2. Pull with buoy for fast hands
    3. 2 kick 1 pull
    4. Breast pull/fly kick
    5. Swims on 1:00 I was barely holding :50 on these but I wasn't taking huge rest on the drills and I was closing in on 3000 yards for the day.

    Finished with a nice 4 x 50 to cool and focused on keeping my arm "connected" to my body on the rotation.

    Rand short on lifting time today but I left the legs out today after the twinge Wednesday...got a good 15 mins in though:
    Chest Press @140lbs 10, 8, 8
    Abs 3 x 12 @ 50ish
    Pec Dec 3 x 10 at 50ish
    Lat Pulls 3 x 10-12 @ 60 #1 then 100 for 2&3.

    Usual Accelerade during the work and Endurox after.
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  11. Murphy's Law of Checks

    by , January 8th, 2010 at 08:57 PM (Meet Director's Path to Tranquility)
    Well, it's the end of the first week in January and the lap counter cards are still not in after our November order. Our retailer says his supplier has now told him in another week. We will be contacting the high schools again to use their cards in about a week if the cards we ordered have not arrived.

    Three weeks to go and our volunteer list is only about 1/4 full. I have asked the coaches to recruit swimmers during all the workouts. Some of the sub-committee chairs have not been assigned, so it looks like your truly will be pulling double and triple duty.

    Here is an example of how a simple mistake can mushroom:

    Mistake #1
    One swimmer entered with a check dated January 2009. This has happened in the past. Our bank says it would submit those checks for payment and some will go through. If they do not and the check is returned, we pay a returned check fee. We are swimmers (some of us), not gamblers. I contacted the swimmer and she sent a new check dated for 2010.

    Mistake #2
    Unfortunately, I deposited both checks.

    Mistake #3
    Both cleared her account. We sent a refund to her.

    Two swimmers from Florida entered the meet. Their checks were deposited after learning a lesson from last year. I then received a note that there was some emergency surgery and that they may not make it, asking me to hold their entry and check until the deadline. I told them we would refund if needed.

    Last year, I turned in all meet entry checks to our treasurer, who deposited them after the meet. One neoprene check (there was no swimsuit ban that year) came back with insufficient funds. In previous five meets, that had never happened. Three months later, the swimmer paid up. We vowed this year to deposit checks soon after they arrive.

    30 entreis to date
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    Uncategorized
  12. 1/8: More Bike

    by , January 8th, 2010 at 08:10 PM (Random Nonsense)
    60 Minutes Bike PM

    Stats for Tim
    301 Calories
    79 average rpm
    12 speed (no idea what units)
    I totally can't remember distance...

    Geek:
    The stationary bike is a Schwinn 220P with electromagnetic brakes on the wheel. Maybe that means more to you than to me.
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  13. Friday and it is cold

    by , January 8th, 2010 at 07:30 PM (My Passion)
    5 am practice at 26 degrees in south texas - brrrrrr.

    dove in with fins and did:
    2000 - like this:
    500 free - fast
    500 free up/ back back
    500 free up/ fly back
    500 free up/ breast back
    25 yd sprints in im order until we had done 4 complete ims
    100 kick

    good workout, skipping practice tomorrow- 16 degrees is posted - I have worked out for 7 days straight and the real reason for skipping practice - staying in my warm bed.
    Categories
    Swim Workouts
  14. Gym/Swim, Friday, Jan. 8

    by , January 8th, 2010 at 05:16 PM (The FAF AFAP Digest)
    Well, school was delayed due to the ONE inch of snow or so that we got. Spent a lovely morning with my lovely children (who will all go to Harvard ) and then hit the gym and hot gym pool right afterward.

    Drylands:

    broomsticks, 1 x 25
    external and internal rotators, 10 x 2 x 15, each arm
    seated straight arm dips, 60 x 2 x 25
    back extensions w/25 lb plate, 3 x 15
    total ab machine, 100 x 1 x 25, 120 x 1 x 20
    lying overhead tricep press, 50 x 2 x 15
    squat swings w/25 lb plate, 2 x 15
    goblet squats, 55 x 2 x 15
    snatch windmill, 15 x 2 x 15, each arm
    twisting med ball slam w/10 lb ball, 2 x 15
    rotating DB squat swings, 2 x 25*
    windshield wipers, 2 x 25
    push ups, 2 x 25
    chin ups, 2 x 7 (not so great -- out of practice)

    * This is a new exercise I tried (and liked) from the crazy core link. You start in a squat with a dumbbell held between your legs. You swing it up above your head and simultaneously rotate a quarter turn. It starts out easy, but gets much harder by 25.


    Swim/Solo/SCM

    Boo-- the pool was back up to 85 degrees. I stole two of Chris' sets, including his broken 100 set from yesterday.

    Warm up:

    700 variety

    Mini Mountain Backstroke Kick Set, no fins:

    1 x 25 back kick @ :35
    1 x 50 back kick @ 1:10
    1 x 75 back kick @ 1:45
    1 x 100 back kick @ 2:15
    1 x 75 back kick @ 1:45
    1 x 50 back kick @ 1:10
    1 x 25 back kick @ :35

    50 EZ

    These didn't feel so great. My legs were tired from the drylands. Plus, I have trouble doing hypoxic work in shallow hot pools. I managed 10 SDKs per length, more on the 25s. I should really be at more like 12-14 for this set. Will probably re-try in a more swimmer friendly pool next week.

    Kick-Drill Set:

    10 x 50 @ 1:10
    odds = fast dolpin kick w/board
    evens = PLD breast drill

    I attempted an more scull-like breast pull, really keeping the hands out in front, and I seem to go faster and have more DPS that way.

    50 EZ

    Broken 100s Backstrokes w/fins:

    1 x 100, broken at the 25s with 5 seconds rest
    went 1:01
    50 EZ
    1 x 100, broken at the 25s with 10 seconds rest
    went :59
    50 EZ
    1 x 100, broken at the 25s with 20 seconds rest
    went :53
    50 EZ

    I had a little trouble seeing the clock at one end of the pool, so these are approximate times.

    100 dolphin dive

    Total: 2250 meters

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

    Commentary:

    Thought I'd feel crummy today after yesterday's lactate set, but I didn't feel too bad except for that first kick set. The legs are still tired, but that's fine. Going to try to hit yoga tomorrow since I lack all stretching discipline. I'm thinking of getting the P90X yoga DVD (or swiping it from my runner friend) to help in this respect. When it's nasty and cold, I'm apt to do this more at home. Can anyone recommend any other yoga videos?

    Off to a high school swim meet tonight ...

    Dr. Jimi posted this on FB today, which I found interesting:

    http://www.slate.com/id/2240688/

    Q and scyfreestyler will like it; Geek will still keep going to Costco for hocum pokum.

    BTW, Does anyone have hotel reservations for Atlanta yet? I'm thinking I might want to avoid making them at the last minute, assuming I negotiate a weekend of leave.

    Updated January 8th, 2010 at 06:02 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  15. Friday Jan 8th 2010 DOUBLE 23.1 50 SDK

    by , January 8th, 2010 at 04:08 PM (Ande's Swimming Blog)
    Friday Jan 8th 2010

    Decided to hit noon incase I can't train when in Nashville Sat Jan 9th - Wed Jan 13th
    Made arrangements to train with NAC


    TODAYS SWIM PRACTICE

    scy, main pool championship set up, BLOCKS
    TYLER coached
    noon to 1:15
    swam with ritchie Cunningham & Max
    Beside larry, james fike, desiree ficker, patrick evoe, chris kemp & Sean Foley
    arrived on time

    wore full B70

    warm up
    20 minutes choice
    did 50's till 12:20

    main set

    50 fr on 2:00 70%
    50 fr on 2:00 80%
    50 fr on 2:00 90%
    50 fr on 2:00 95%
    get out of pool, extra 30 sec rest
    100 fr fast for time Dive from Blocks,
    2 heats of 2
    went 52


    50 fr on 2:00 easy
    50 fr on 2:00 easy
    3) skip
    4) skip
    get out of pool, extra 30 sec rest
    100 fr fast for time
    Dive from Blocks,2 heats of 2
    went 50


    50 easy
    2) skip
    3) skip
    4) skip
    get out of pool, extra 30 sec rest
    50 SDK fast for time, Dive from Blocks,
    went 23.1

    tyler timed

    50 easy
    2) skip
    3) skip
    4) skip
    get out of pool, extra 30 sec rest
    50 SDK fast for time, Dive from Blocks,
    went 23.3


    50 easy

    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX
    Entered
    Rasmussen, Ande M (46)
    FRI
    # 2D Men 15 & Over 50 Back 24.64Y
    # 6D Men 15 & Over 50 Fly 24.22Y
    SAT
    # 10D Men 15 & Over 200 IM 1:58.39Y
    # 12D Men 15 & Over 100 Free 48.92Y
    SUN
    # 22D Men 15 & Over 50 Free 21.99Y
    # 25D Men 15 & Over 100 Fly 51.80Y
    MON
    # 32D Men 15 & Over 200 Free 1:50.70Y
    # 34D Men 15 & Over 100 Back 53.32Y


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX
    Count Down 54 Days
    Entries: The entry period is February 7 - 21, 2010. Swimmers may enter a maximum of 3 individual events per day. Teams are limited to two relays per event. Enter all events, including bonus events, with previous best times achieved in short course yards. Do not convert times.
    We will be using USA Swimming's Online Meet Entry system for this meet. OME will provide qualifying time directly from the SWIMS database. Please note that this system is not an eligibility report; it is the coaches' responsibility to know which events their swimmers are qualified for.



    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX
    Countdown


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    COUNTDOWN
    Categories
    Swim Workouts
  16. A Bit of Sprinting

    by , January 8th, 2010 at 11:51 AM (A comfort swimmer's guide to easy swimming)
    Friday, 1/8/10

    SCY with Carrie

    200 swim free
    200 kick
    200 pull choice
    (w/p&b, 100 free/100 back)
    200 IM drill
    swim 8 x 25 choice on :30 build
    (did IM order 2x through)

    swim 8x around choice on 2:30
    {
    (did odds free, evens back)
    50 smooth w/10 sec. rest
    (free around 40, back around 42)
    25 build w/10 sec. rest
    (free around 20, back around 23)
    25 ALL OUT
    (free around 16, back around 18)
    }

    100 easy

    kick 12 x 25 on :45 choice: #3, 5, 8, 11 FAST
    (all flutter w/board, I'm getting just under 20 on the fast ones)


    swim down 200
    --
    Total: 2400 yards

    Run on treadmill at gym during lunch.
    1/4 mi walk and jog to warm up
    2-3/4 mi run
    1/4 jog and walk to cool down

    Updated January 8th, 2010 at 04:28 PM by poolraat

    Categories
    Uncategorized
  17. Friday Jan 8th 2010

    by , January 8th, 2010 at 11:40 AM (Ande's Swimming Blog)
    Friday Jan 8th 2010

    Weighed 220 after practice
    It's coming down

    Here's the link to
    Results for the UT v Auburn meet
    Men wore briefs, women wore training suits


    I'll be in Nashville Sat Jan 9th - Wed Jan 13th
    Made arrangements to train with NAC

    Thinking about doing a double today, in case I can't train in Nashville, where it's frickin cold & possibly snowing


    TODAYS SWIM PRACTICE

    scy, main pool championship set up, BLOCKS
    Whitney coached
    6:30 - 8:00
    swam with Amy Marcio and todd
    beside Tyler, Amy, a guest for longhorn aquatics and Polly Winde Surhoff from Baltimore
    arrived on time


    wore full B70

    warm up
    20 minutes choice
    did 50's till 6:50

    main set

    100 fr on 2:00 70% 1:05
    100 fr on 2:00 80% 1:01
    100 fr on 2:00 90% :58
    100 fr on 2:00 95% :57
    get out of pool, extra 30 sec rest
    100 fr Dive from Blocks, fast for time, 2 heats of 2
    went 51

    100 fr on 2:00 70% 1:10
    100 fr on 2:00 80% 1:04
    100 fr on 2:00 90% 1:03
    100 fr on 2:00 95% 1:00
    get out of pool, extra 30 sec rest
    100 fr Dive from Blocks, fast for time, 2 heats of 2
    went 50

    50 fr on 1:00 70% 35
    50 fr on 1:00 80% 32
    50 fr on 1:00 90% 29
    50 fr on 1:00 95% 28
    get out of pool, extra 30 sec rest
    50 SDK fast for time, Dive from Blocks,
    went 24

    50 fr on 1:00 easy
    50 fr on 1:00 easy
    50 fr on 1:00 skipped
    50 fr on 1:00 skipped
    get out of pool, extra 30 sec rest
    50 SDK fast for time, Dive from Blocks,
    went 24

    Whitney said another fast 100 for time
    one at a time, then the auburn team walked in
    form morning practice so she said everyone up together

    100 FR fast from a dive
    went 55

    10 x 100 fr
    inx: hold 10 sec slower than your dive time,
    take 20 seconds rest
    did them on 1:25
    just cruised it held 5's, 6's & 7's

    100 easy

    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX
    Entered
    Rasmussen, Ande M (46)
    FRI
    # 2D Men 15 & Over 50 Back 24.64Y
    # 6D Men 15 & Over 50 Fly 24.22Y
    SAT
    # 10D Men 15 & Over 200 IM 1:58.39Y
    # 12D Men 15 & Over 100 Free 48.92Y
    SUN
    # 22D Men 15 & Over 50 Free 21.99Y
    # 25D Men 15 & Over 100 Fly 51.80Y
    MON
    # 32D Men 15 & Over 200 Free 1:50.70Y
    # 34D Men 15 & Over 100 Back 53.32Y


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX
    Count Down 54 Days
    Entries: The entry period is February 7 - 21, 2010. Swimmers may enter a maximum of 3 individual events per day. Teams are limited to two relays per event. Enter all events, including bonus events, with previous best times achieved in short course yards. Do not convert times.
    We will be using USA Swimming's Online Meet Entry system for this meet. OME will provide qualifying time directly from the SWIMS database. Please note that this system is not an eligibility report; it is the coaches' responsibility to know which events their swimmers are qualified for.



    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX
    Countdown


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    COUNTDOWN
  18. Hot water and long course a SLOW combination

    by , January 8th, 2010 at 08:05 AM (Mixing it up this year)
    This week the water was nice at about 80 degrees but today on long course day it was 83. Total took any energy I had away. I hope they lower the temp in the next week since there is a meet and I tend to like 78 for competition.

    1000 as 200 Free swim/pull/swim/kick/swim
    5x100@:10R Free kick w/fins & snorkle
    500 Fly kick w/fins work the abs
    3x200@3:20 Free w/paddles & bouy
    4x100@1:45 Free w/paddles & bouy
    4x50@1:00 Free
    300 Free Easy

    Total 3500 hot meters
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  19. 01/07/10 workout - Folsom Marlins

    by , January 8th, 2010 at 12:11 AM (Swim like an Orca, but faster !)
    Folsom Aquatics 05:30-06:30
    Coach Darin Mai on deck (bundled up)

    Long before the sun came up it was about 38 and foggy this morning, giving a surreal look to the place. Water was about 80 and really clear.

    Warm (1200)
    3x200 (Did 200 FR, 100BR/100BK, 200IM drill)
    6x50 FR/Stroke (did Fly, Bk, Br)
    12x25 FR on :30 (the 'Marlins' were doing them on :25)
    Main (1050/2250)
    300 (4:00)
    3x100 BK on 2:00 (at least that was my interval, I'm a slow poke Orca around these fast Tuna-like fish. avg 1:45)
    6x50 BR on 1:00 (:45-:50)
    12x25 FR/Fly on return, (did only 4 since time was running out)
    50 cool.
    (no idea what the rest of the w/o was.)

    Ive always wanted to train here, the swimmers are much faster, although for the most part,they kinda ignore me. Which is ok, I don't have time to talk much. I can just jump in and start swimming.
    Im pressed to do my warm-ups faster and get cranking on the sets to get more out of these workouts, I didn't swim much at all over the Christmas holiday as it didn't help to be starting a new job that requires some commuting. However the job is great and the team I got put together with are fantastic.
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  20. BIG B'DAY PLANS

    Its still a month early but I'm really excited at the moment as I have just secured a nice long pool session for friday, Feb 12.

    The SUNY New Paltz team has been training in Florida for the past two weeks and I have been plotting my birthday swim plans. Tonight I was able to speak with the SUNY coach and aquatics director and we identified Feb 12 as a day when the pool will be absent of college and high school swimmers; both have away meets..... lucky me!
    For the past 10 years I have swum 100 yards of butterfly for every year of my existence..... last year: 4400 yds. fly done as 176 x 25 fl on :30. I was planning to do 180 x 25 fl on :25, but decided to go long instead, the challenge was finding a date and location that would allow me a lane for the nearly 12 hours I'll need.

    I'll be starting at 7:00 AM, and hold a 1:30 / 100 yd pace as 45 x 1000 on 15 min. This should give me plenty of time for bathroom breaks, and I'll be finishing between 6 and 7 PM..... (my masters club swims 6 - 7 on fridays, so I might even have company for the last 1000.....in 10 years, nobody ever joined me for my b-day fly set)

    This swim will give me the opportunity to test my feeding mix, my feeding stick, and recovery. I'll certainly need to add some electrolytes to the mix (something I won't do in cooler, salt water). I'll also try and keep my push-offs light and my streamlines abbreviated to save my knees and legs from the kind of fatigue that is specific to short course swimming.

    If my calculations are correct, this days efforts will total 25.86 miles.

    Anyone care to join me?
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