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  1. 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.

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    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

    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
    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 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
  2. 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 x200’s)

    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)

    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 25’s

    6:50-7:00 50’s 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.
  3. 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

    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

    200 EZ

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

  4. 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

    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
  5. 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.


    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)
    Swim Workouts
  6. 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
  7. 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

    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=""]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=""]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

    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
  8. A little redemption

    by , April 3rd, 2011 at 07:31 PM (Life in the (not so) fast lane)
    So we had our state meet today. My goal was mainly to make up for the disappointment I had on the last meet.

    I did the exact same events as last time: 50/100/200 free, 50 breast, and 100 IM. Despite feeling completely out of it today (and even false starting on one event), I think I did alright overall. I dropped time in every event compared to last time, and I finally went under 29 in the 50 free (28.69).
  9. Sunday breast stroke workout

    by , April 3rd, 2011 at 06:59 PM (Pete's swim blog)
    This is a shortened version of the 5K I did last week. Far more manageable on the knees.


    Warm Up
    1 x 400 Coice
    1 x 100 3x-6x SDK/Breast

    6 x 50 1:00
    #1-2 Alternate kick (Kick right, kick left, kick both)
    #2-3 2 pull/1 kick
    #4-5 2 Kick/1 pull

    Main Set (all done on 3:00 interval)
    200 Timed Breast (2:53)
    100 Convert 2 pull/1 kick to 1 pull/2 kicks
    2 x 100 Timed Breast (1:25, 1:23)
    100 Breast Double Pull-outs
    50 Breast Timed (:38)
    50 Easy

    Fin Set
    12 x 25 :40
    Odds flutter kick w/ fins; evens fly kick w/fins
    #1-6 down underwater pulldowns
    #7-12 br pull

    5 x 100 BR 1:40
    Start with easy to make stroke count. Decrease one stroke each 100. I started with 8 and went down to 4.

    Cool Down
    1 x 200 Choice

    (2500 total)
    Swim Workouts
  10. Sunday, April 3

    by , April 3rd, 2011 at 05:40 PM (The FAF AFAP Digest)

    RC exercises
    V ups with broomstick, 2 x 15
    hanging straight leg raise, 15
    back extensions w/DB, 20
    lower back machine, 130 x 2 x 10
    extreme angle step ups w/20 lb DBs, 10
    extreme angle isometric squat w/10 lb DB, 5:00
    explosive leg press, 230 x 2 x 10
    box jumps, 10
    depth drops, 10
    knee tuck jumps, 10
    handstand isometric, 1:00
    handstands, 10
    twisting med ball slams. 15
    overhead med ball slams, 15


    Warm up:

    600 various

    Main Sets:

    20 x 50 @ 1:00-1:10
    1-4 = fly drill
    5-8 = back drill (false lift)
    9-12 = breast drill
    13-16 = free with paddles
    17-20 = shooters (15 under on left side & 15 under on right side)

    50 EZ

    10 x 25 twirling shooters w/fins

    50 EZ

    10 x 25 torque drill
    4 with paddles, 6 without
    -- great speed drill

    100 EZ

    Total: 2550 meters



    Had a lovely day yesterday. Sat in the cold through rain and hail at a regatta and then sat for a couple hours in an oppressively hot and humid pool. And after all that I slept like crap last night. Hmm ...

    Did random non-routine drylands today. Actually, there is some method to my madness. I'm trying to focus even more on explosive weights and lots of plyos. I spent the rest of the day at the oppressive pool, but my Lil Fort was happy to drop a lot of time in her 50 breast and 50 fly.

    Now I am forcing my teens to babysit while I go out to dinner with friends. Sweating in 110 degree heat and sipping coconut water tomorrow.
  11. My meet, in Burma-Shave

    This morning I swam the Asphalt Green scy meet. You know it’s really a small, local meet when you look at the heat sheet and are surprised to find someone you don’t know in one of your heats! About 50-60 swimmers turned out, and the meet took just 1½ hours—started at 8 (a little late), done by 9:30. Here’s how my day went:

    How NOT to swim
    100 fly:
    Go out fast
    Then slowly die.
    (This race was painful.)

    Okay, I meant to do this—kind of. I usually swim my 100s pretty conservatively. Today I decided I would try swimming the first 50 aggressively and seeing what I had left. In retrospect, fly was probably the wrong stroke to try that experiment on. On the upside, my first 80 yards felt really smooth, and I was able to maintain my new technique for that far under race conditions. My time was 1:09-high. I was very glad I did this as the initial split of the 4IM, and not the 200FL.

    200 backstroke—
    I swam fifty,
    Then cruised the rest.
    Split requests are nifty!
    (The time was so-so.)

    I went 32.06, which was .07 slower than my time at Auburn. Fairly happy to not be losing more speed given my recent training.

    200 breast
    Can be very long
    But I started easy
    And finished strong.
    Fun way to swim it!

    I swam a 2:52-high on this—a few tenths slower than my 2BR at Auburn in February. But this swim ranked much much higher on the comfort scale—I split 40.7, 45.1, 44.5, 42.7. Plus the dive for this race was probably the best thing I did all meet long—I finally hit one of those one-hole deals that I worked on down in Florida, and was amazed at how far down the pool I was when I surfaced from my pullout.

    Tired and sore,
    Not feeling fast,
    100 IM
    Was still a blast!
    (It's a fun event.)

    This race felt good, all my strokes felt smooth and connected. I got stuck on the wall a bit on the back-to-breast turn—somehow I forgot about the FINA touchpads (even though I had swum with them all meet), and felt around a bit for a gutter to grab before I remembered there wasn’t one. Oops. Still, I was happy with this swim—my 1:09.2 (32.3, 36.9) was a little slower than Auburn, but I was quite a bit tireder.

    An hour and change
    And we were done
    Time to go outdoors
    And enjoy the sun.

    This meet was fun!

    Overall, I was happy with the way my strokes felt, and with my ability to execute races like I wanted to, even if they didn’t all work out like I would have liked. It’s a little disconcerting to not see faster times as the season goes forward, but considering that I am now doing less meet-focused training and am less rested it’s actually pretty good that I’m close to my times from earlier in the season.

    After an early lunch I went out to Coney Island for a second meet warmdown, this time in 42-degree water. The day was brilliant and sunny, with just enough puffy clouds in the sky to make it interesting. The boardwalk is definitely showing signs of life again—the Wonder Wheel was up and running, and there were lots of people out strolling and playing. I was a little late for the CIBBOWS swim, so today I “dipped” with the Coney Island Polar Bears. It might seem odd that there are two different groups venturing into the absurdly cold water out at the same beach, but the Bears are more focused on immersion, and not so into swimming—there were just 4 of us today who swam, and I was told to just go back and forth between the two nearest jetties, or else there would be worried bears (not that there was much possibility of me swimming any great distance today anyway).

    Over a hundred bears paraded down to the beach—it was fun to be with such a large, fun-loving group. My swim cap (blue with a row of white flowers) was widely admired. There was an on-beach warming-up ritual involving jumping jacks and holding hands in a large circle. Then we all went in the water and made a circle of hands there as well. I don’t know what else happened after, because that’s when I did my “laps”—5 or so. It was great—the water was super-clear today, and the tide was really low. I had a moments of pure bliss when I was did backstroke and looked up at the blue sky and savored the icyness. Then I decided I had enough, and went back up to the boardwalk. I had a bit of shivering today, but not too much. Hurray for bears and beaches, and for short and sweet meets!

    Updated April 3rd, 2011 at 06:34 PM by swimsuit addict (results posted)

  12. Sat Apr 2nd, 2011 Zones Day 2

    by , April 2nd, 2011 at 11:17 PM (Ande's Swimming Blog)
    Sat Apr 2nd, 2011 Zones Day 2

    26 days til Nats

    Subscribe to Ande's Swimming Blog

    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl

    considered not swimming the 500 fr
    but went for it

    500 fr 5:03.62
    4:03.15 (kept 2 beat kicking, should have started 6 beat kick here)

    200 bk
    swam next to Tyler and he spanked me
    went 2:03.21
    29.49 31.29 31.48 30.95

    100 fr 49.91
    RT 0.76
    23.86 26.05
    Lane 2 White Cap
    [nomedia=""]YouTube - 2011 South Central Zone Championships 100 freestyle[/nomedia]

    200 Br 2:22.95
    31.78 36.32 37.21 37.64
    [nomedia=""]YouTube - 2011 South Central Zone scy Champs 200 breastroke lane 4 An[/nomedia]

    Lane 4 Me in White Cap
    Lane 5 David Guthrie

    Opted to not swim the 1000 free tomorrow
    racing the 50 fr, 200 IM, & 50 fl, maybe some relays

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl

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

    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
  13. Swimming at the Y

    by , April 2nd, 2011 at 05:30 PM (Mixing it up this year)
    Went to the Y today to swim no kids today, just me. An old lady came in and a middle aged lady left, atleast that is how I felt.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd 25 fast
    10x50@1:00 Fly w/fins as 25 drill/25 sprint alternate skull drill and underwater recovery
    10x50 from dive 20 yard sprints rest easy
    200 breast kick w/brfins
    100 Back
    200 Free

    Total 3000 yards
  14. Taper Day 5 for Y Nationals

    by , April 2nd, 2011 at 04:27 PM (Year Three: The Road Back)
    Saturday's "official" team practice was at 10am today. When practice is late, there is usually a group that goes to the Fishers Y at 7am. I planned to swim with them. Alas, with spring break starting for our school district, I was the only one there. Actually, there were only 6 total swimmers. By comparison, last week there were at least 20. So, I had a lane to myself and had to dig inside myself to get this workout done - and do the sprinting I was supposed to do. My legs and calves feel shot - but no cramping, just tightness and tiredness. Anyway, here's what I did:

    400 Warm-Up
    3 sets:
    - 1 x 50 Drill/Swim on 1:00 (did free, fly, free)
    - 1 x 50 Kick/Swim on 1:00 (did sdk, free kick, sdk)
    4 x 50 Sprint Free 25/EZ 25 on 1:30
    2 sets:
    - 1 x 100 Free Moderate on 1:40 (1:20, 1:22)
    - 1 x 100 Free Faster on 1:50 (1:15, 1:17)
    - 1 x 100 Free FASTEST on 2:00 (1:17, 1:12)
    - 4 x 50 Free on 1:00 (these were supposed to be all out, but I did focused on the 100s and did these as recovery)
    1 x 400 Kick on 8:00
    200 Cool-Down
    Total Yards - 2500

    This taper thing is a mystery to me. I guess all the sprinting is paying off even though I'm really tired because I have never, ever gone a 1:12 100 from a push - ever. Before today, I had gone (and gone only once) a 1:14 from a push. A 1:12?! I couldn't believe it! Although, I will say when I touched the wall, I gave myself a bit of extra rest to catch my breath before doing the last 4x50s. Guess being tired is a small price to pay for that kind of speed! Hope I can keep it up over the next week and then at Y Nats! Color me excited! (Note: I'm saying the "excited" after waking up from my afternoon nap .)

    Hope you enjoy your weekend swims! As for me, I'm going to do tennis drills with my daughter and then put my feet up and watch the Butler game - GO DAWGS!

    Happy swims to you!
    Swim Workouts
  15. Friday night heavy

    by , April 2nd, 2011 at 09:54 AM (Too Neurotic to be Suitably Aquatic)
    The Tall Guy and I ventured up to Bard College for a post-work swim on Friday night. Again, I found it really hard to get going. For me, swimming at night, especially on a Friday, was like trying to swim through a week's worth of work and food and I felt completely logy. Also, I started to feel the effects of Thursday's hot yoga, mostly in my back. The soreness wore off a little as we swam, but by the time I got home, I felt like a wreck.

    I picked out a workout at random from [ame=""]Tall Paul[/ame] with my interval moderation:


    6 x 100's choice @ 2:00 (s, s, back, back, kick, build)

    3 x (4 x 50's) IM rotation @ 1:00 as follows:
    #1 fly/back
    #2 back/breast
    #3 breast/free
    #4 free/fly

    3 x 200's
    #1 fly with fins
    #2 IM
    #3 free with board

    Swim 3 x the following:
    3 x 100's fast
    1 x 50 recovery @ 1:00

    Round #1 100's are free, IM, free. Interval = 1:45, 1:45, 1:45
    Round #2 100's are IM, free, IM. Interval = 2:00, 1:30, 2:00
    Round #3 100's are IM, IM, free. Interval = 2:00, 2:00, 1:30

    3 x the following:
    1 x 150 pull
    2 x 100's @ 1:30 build
    3 x 50's @ :45 fast

    200 warm down

    Even though I felt like I was slogging, I was still pleased to see that I came in able to do the 100's on 1:30. Actually, I confused myself early in the workout and did a 1:30 interval when I meant to do a 1:45, because I came in at 1:20. But by the end, those 1:30's were touch and go.

    Today's a day of rest and errands, and tomorrow, it's back to Bard. The Tall Guy said he was bringing a fast workout, so I'm interested/scared to see what's in store.

    After giving the FISH a fun, fast, Friday workout, I promised them I'd give them a technique-centric workout on Monday. My idea is that instead of creating a workout around distance, I'll create one around time. For instance: 10 minutes of vertical kick, 10 minutes of turns from the center of the pool, 10 minutes of stroke drill. However much distance you do in that time is what you do. That way, our whole team with their various abilities do the same workout at the same time, and distance is based on speed.

    But I'm no coach, just a lifeguard who's providing the team with a workout while our coach is away. And I've not found a written workout like that, so I'm making it up as I go along. But if you know of something that might fit into that plan, or if you have a favorite tech drill, I'd love to hear it.

    So far, I'm thinking of things like:

    • free, breathing on your "bad" side
    • SDK's (we never do these!)
    • vertical kicking
    • scull drills
    • IM turns
    • starts
    • breast & fly kick while holding a pull buoy

    Thanks for your input!
  16. Saturday Workout

    by , April 2nd, 2011 at 08:56 AM (Pete's swim blog)

    300 Warm up

    2 x 100 Kick
    4 x 100 Down IM Drill / Back Free

    400 Kick

    50 Fly
    100 Free
    50 Back
    200 Free
    50 Breast
    300 Free
    50 Free
    400 Free

    4 x 100 Pull

    50 Fly
    200 Free
    50 Back
    150 Free
    50 Breast
    100 Free
    50 Free
    50 Free

    400 Cool Down

    (4000 m total)
  17. Fast Friday Apr 1st & 2011 south cen scy zones champs D1

    by , April 2nd, 2011 at 12:28 AM (Ande's Swimming Blog)
    Fast Fri Apr 1st, 2011

    Zones started today
    27 days til Nats

    2011 South Central Zone Championships Psych Sheet
    219 Athletes from 38 Teams

    Friday warm-ups @ 1500
    Check-in for the 1650 @ 1530
    Check-in for the 400 IM @ 1630
    Meet begins at 1600

    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl

    Subscribe to Ande's Swimming Blog

    thighs feel better, didn't hurt

    Had a nice workout this morning (details below)
    Just as I was leaving my house
    my mail box contained the new suit & caps I ordered
    drove to SA with beth
    Told larry to scratch me from 1650 so icoul focus on 4 im, he checked me and Tyler in 4im
    Took a wrong turn on way to Josh Davis pool
    got to see many old and new swimming friends
    Warmed up 3x before 4 im
    Had to wait through 6 heats of 1650s

    Raced in H1 L4
    Beside Tyler In 3, Ross Davis 2,
    Phil sundahl in 6 & Beau Gilbert lane 5

    Race strategy was same

    FL easy speed, barely k, breathe often, few SDKs

    BK easy speed, save legs, not many SDKs, take extra breaths just before the 200

    FAST bk to Br turn

    BR work it, great push offs, streamlines & pull outs, fast insweep & thrust, great kick and long streamline glides after each kick

    FR 6 beat kick the whole way & sprint home, leave it all in the pool

    Wore new FS pro
    Last yr I went 4:22 at zones in a full B70
    today's splits were:

    31.03 0:57.45

    33.63 1:31.08
    32.90 2:03.98 66.53

    36.30 2:40.28
    37.76 3:18.04 1:14.06

    31.53 3:49.57
    28.91 4:18.48 60.44

    Good race,
    got 3rd in heat behind Tyler & Ross,
    they went 4:17, think Ross was 8/100ths faster than Tyler
    I saw them on Br
    both went out faster than me
    Really hurt at end,
    On fr 2 beat kicked first 50 of fr,
    should gave been more aggressive there & 6 beat kicked the whole 100, very pleased swim & time

    Had a nice dinner with my beth, max, & his beth
    Spending night in sa tonight
    Tomorrow I've got:

    500 fr & I checked in,
    might go for 200 split
    might swim race,
    might skip, been 5:04 in practice

    200 bk, tough painful race
    Want go out smooth & bring it home well

    100 fr

    200 Br,
    next to David Guthrie
    Hope to have great turns & walls &

    maybe a relay or 2

    Fri morn practice
    Whitney Coached
    UT, scy main pool
    6:30 - 8:00
    dove in on time
    trained with mike Tyler & Marcio
    beside Nate,
    wore worn out b70 pro legs
    Stayed in Austin last night got to sleep in till 6:00ish

    15 min chioce swam easy till 6:45

    Main SET:

    assigned 8 rounds of
    100 fr on 2:00 500 pace
    100 fr on 2:00 200 pace
    050 fr on 1:00 050 pace
    150 easy
    R1 100 fr 500P went 62, 100 fr skip, 50 fr 100P went 24 150 easy

    R2 skip 100, 100 fr strong 55, 50 skip, 150 easy

    R3 100 fr 500P went 60, 100 fr skip, 50 fr 100P went 24, 150 easy

    R4 skip 100, 100 fr strong 55, 50 skip, 150 easy

    R5 100 @ 500P went 59 skipped rest

    R6 skipped all

    R7 skipped 100, did 100 @ 200P went 55, skipped 50

    R8 skipped 100's, 50 @ 100p went 24

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl

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

    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

    Updated December 14th, 2011 at 10:44 AM by ande

    Swim Workouts , Masters Swim Meets / Events
  18. Friday, April 1

    by , April 1st, 2011 at 06:00 PM (The FAF AFAP Digest)

    RC exercises
    hyperextensions on yoga ball, 15 (too easy)
    explosive hypers on yoga ball, 10 (hard)
    [nomedia=""]YouTube - Explosive Hypers[/nomedia]

    reverse scoop, 25 x 2 x 15
    hip lifts on bench, 2 x 15
    deadlift, 95 x 1 x 10, 115 x 1 x 8, 135 x 1 x 6
    hip hinges, 35 x 2 x 10 each leg
    seated narrow grip row, 110 x 3 x 5
    cable twist w/yoga ball, 45 x 1 x 15 each side
    push ups, 2 x 15
    reverse overhead throw w/med ball (in racquetball court), 2 x 15
    extreme angle isometric squat, 6:00
    standing broad jumps, 10

    Stretching, 30 minutes

    stretching, yoga, foam roller



    Spent so long at the gym, I didn't have time for a slow swim. I may try to get one in tomorrow, but I'm pretty booked. Got another magnesium injection today. I think these are starting to help reduce my incidence of cramps. You are supposed to sleep like a log after getting these, but I never notice that effect.

    I really did get up early today with Lil Fort to get her off to GOTR; I just didn't work out early. I am secretly thrilled that Lil Fort recently announced she wants to try cross country. She even asked me to sign her up for another 5K so she can "practice" before she runs the 5K in Boston. She also announced that she never wants to swim 5-6 x a week, but I'm OK with that. She's only 10; I just try to keep her healthy and happy.

    On hydration:

    Updated April 1st, 2011 at 06:54 PM by The Fortress

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

    by , April 1st, 2011 at 04:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout
    WARM UP:
    4 X 150 2:30
    8 X 50 1:00
    1-4: long/smooth
    5-8: descend

    1 X 400 swim
    choice/fins optional

    3 X 100 kick 2:15
    1 X 100 easy swim

    4 X 50 1:15
    Descend 1-4, #4 @ 100%

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

    1 X 75 easy
    1 X 50 blocks @ 100%
    1 X 75 easy

    4 X 50 choice @85/90% 1:15
    4 X 50 easy 1:00
    Twice through, break between rounds

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  20. Friday April 1

    by , April 1st, 2011 at 01:00 PM (Keepin Track 2010)
    I quit swimming....APRIL FOOLS

    Needed to loosen up today.

    400 WU
    6x75 breath control on 1:15 PULL

    10x50 BR drill-felt yucky-no interval


    2underwater kick, then 1x25 sprint with fins
    1set FL
    2set BA
    3 set FR

    WD with pull outs