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    Ande's Swim Workouts

    I'm Ande Rasmussen
    I write about my swimming training and meets in this thread.

    http://andesswimmingblog.blogspot.com
    http://www.usms.org/forums/blog.php?b=3156

    This thread really started here:
    http://forums.usms.org/showthread.php?s=&threadid=4155


    Here's a few comments:

    1) If you're new you'll find my latest posts will be at the very end of this thread.

    2) As far training goes, there are many ways to train, what I post here is what I do on a particular day.

    3) Injuries are serious business and people need to be very careful to avoid them. Swimmers can seriously injure themselves; especially when doing new things. Once a swimmer has an injury they need to work with their doctors, physical trainers, and coaches to adjust their training methods accordingly to avoid reinjuring themselves. There's a difference between training fatigue and ripping or tearing muscles and ligaments.

    4) If you try swimming some of the sets I post, please consider where you are and work up to it. It's not a good idea to go from 2,000 a day 3 times a week to 4,000 or 5,000 a day 5 times a week. Also modify the intervals and number of repeats to what makes sense for you.

    Good luck,

    Ande


    You might also enjoy my
    Swim Faster Faster Swimming Tips at:
    http://forums.usms.org/showthread.php?s=&threadid=4229


    IF YOU HAVE QUESTIONS
    FEEL FREE TO TO ASK THEM at:
    ASK ANDE
    http://forums.usms.org/showthread.php?s=&threadid=4418


    Directory
    shows which pages contain which date ranges:
    you can arrive on the page you want by clicking on
    http://forums.usms.org/showthread.php?t=4298&page=1
    then type in the page number at the end of the URL

    01 March 23rd, 2005
    02 March 25th, 2005 taper
    03 April 8th, 2005 south central zones, SCY San Antonio TX
    04 April 18th, 2005
    05 May 3rd, 2005
    06 May 17th, 2005
    07 May 19th, 2005
    08 May 23rd, 2005
    09 May 27th, 2005
    10 June 2nd, 2005
    11 June 17th, 2005
    12 July 1st, 2005
    13 July 20th, 2005
    14 July 21st, 2005
    15 July 27th, 2005
    16 August 5th, 2005
    17 August 15th, 2005
    18 August 19th, 2005
    19 August 29th, 2005
    20 September 5th, 2005
    21 September 14th, 2005
    22 September 23rd, 2005
    23 October 12th, 2005
    24 October 25th, 2005
    25 November 9th, 2005 SCM Meet
    26 November 23rd, 2005
    27 December 9th, 2005
    28 December 23rd, 2005
    29 January 5th, 2006
    30 January 17th, 2006
    31 January 18th, 2006
    32 January 28th, 2006
    33 February 15th, 2006
    34 March 1st, 2006 American SCY Championships
    35 March 16th, 2006 SCY Zones
    36 April 1st, 2006 SCY Zones
    37 April 12th, 2006
    38 May 4th, 2006
    39 May 25th, 2006
    40 June 15th, 2006
    41 July 5th, 2006
    42 July 16th, 2006
    43 August 1st, 2006 2006 LCM Worlds
    44 August 7th, 2006
    45 August 14th, 2006
    46 August 28th, 2006
    47 September 13th, 2006
    48 September 26th, 2006
    49 October 10th, 2006
    50 October 25th, 2006
    51 November 3rd, 2006 SCM Meet
    52 November 19th, 2006
    53 December 01st, 2006 Dixie SCM Champs, Jingle Bell Splash SCY
    54 December 18th, 2006
    55 January 2nd, 2007
    56 January 10th, 2007
    57 January 18th, 2007
    58 January 26th, 2007
    59 February 4th, 2007
    60 February 10th, 2007
    61 February 16th, 2007
    62 February 20th, 2007 Am SC Championships


    Ande's Swimming Background & History

    I started swimming in the early 70's, my dad was in the airforce. my parents put me on a swim team when we lived in San Antonio, TX (Randolph AFB), I wasn't very good, we practiced in Blossom swim pool.

    We moved to Sumter SC, in 1971 (Shaw AFB) and I swam at the YMCA, summer league and year round

    We moved to Hampton, VA in 1974, (Langley AFB) i joined the Langley Blue Dolphins which became the Coast Guard Blue Dolphins. I joined when I was 11 and started training year round. I went 28 low in the 50 SCY free and 1:03 in the 100 y free

    We moved to Austin, TX in Feb 1977 (Bergstrom AFB) swam summer league that summer, joined longhorn aquatics in Sep 77.
    I didn't break a minute in the 100 scy free till I was 14. When I started 9th grade I was 5' 4" and weighed 120 lbs
    My first turning point was moving to austin
    My second turning point was turning 16, being able to drive myself to practice and being coached by Paul Bergen and trained with many wonderful swimmers.

    my scy times were
    77 - 78 09th grade can't remember my times (slow)
    78 - 79 10th grade 1:04 100 bk 1:04 100 fl
    79 - 80 11th grade :57 100 bk 56 100 fly
    80 - 81 12th grade :53.9 100 bk, 52.0 100 fly, 1:56.9 200 IM

    I was a late bloomer
    I was 5' 4" in 9th grade, 6' 1" in 12th then wound up 6' 3"

    Eddie Reese allowed me to walk on the UT swim team in 1981
    81 - 82 Freshman year 49.9 100 fl, 1:53 200 IM
    82 - 83 Sophmore year redshirt 50.6 100 fl
    83 - 84 Junior year 50.6 100 fly, 21.0 50 fr, 46.low 100 fr
    84 - 85 1st senior year 48.8 100 fly, 20.4 50 free, 44.7 100 fr 44.00 100 free split on a relay, 22.4 50 fly, 1:51.4 200 IM
    85 - 86 2nd senior year 20.6 50 fr, 45.0 100 free, 49? 100 fl
    never weighed more than 194, usually between 185 - 190

    LC I went 23.7 50 fr, 52.7 100 fr and 56.5 100 fl

    Highlights
    1981 made jr cuts and swam in Junior Nationals
    1981 won the 100 LCM back at TAGS
    1982 swam in Jr Nats at UT
    1984 broke through that summer, went to summer Nationals,
    Made UT's traveling squad in the fall
    1985 Made NCAA cuts
    1985 lettered in swimming at UT in
    1985 swam on UT's 4 x 100 free relay that won conference,
    got to train with many incredible swimmers
    1986 went to SCY Nationals, Graduated from UT

    Disappointments:
    Never swam in Olympic Trials,
    Never swam in NCAA's, even though I made cuts
    hurt my back in 1982, and stayed hurt for 2 years
    didn't work on streamlined dolphin kicking till 1986


    Post College / Masters
    86 did stroke drills, lifted weights and dabbled
    87 did not swim much, went to work
    88 swam in masters nationals in Austin
    89 trained a little and lifted
    90 started training in Aug 1990 went 21.0 50 fr, 46.0 100 fr
    91 went 23.65 50 LCM free, 20.5 50 y free
    92 went 24 low 50 LCM free, 25.6 50 LCM fly

    93 kept swimming masters
    most of my times are posted on USMS top 10
    http://www.usms.org/comp/tt/toptenin...wimmerID=02P06

    95 / 96 got strong and fast went 20.9 in 50 fr and 46.4 in 100 fr

    99 went 53.8 in the 100 bk at zones but the results were not posted to USMS top 10 because of some glitch

    98 got into songwriting and started slacking in swimming

    2001 really let myself go and got up to 238 lbs and decided I had to get it under control.

    2002 trained for the 1650, went 17:50 which is holding 1:05's

    2003 started training more consistently

    2004 went to zones and been at it ever since, bouncing from one focus event to the next, focused on the 200 IM summer and fall

    2005 focused on 200 IM till zones,
    started my swimming blog

    2006
    Spring: focused on 500 fr and 400 IM,
    had a really good 100 bk
    Summer: went to Worlds, swam butterfly well
    Fall: focusing on losing weight, lifting weights, and SPRINTING the 50 & 100 Fl, Bk, & Fr

    2007
    Winter: still working on the 50 & 100 free


    ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~

    First Entry

    My focus for this season is the
    south central zone championship meet in
    San Antonio TX on
    Fri Apr 8, Sat Apr 9, and Sun Apr 10
    I've entered the following events:
    (they are in the order they appear on the schedule)

    Fri Apr 8 400 IM

    Sat Apr 9 100 IM, 100 FR, 50 BK, 100 FL

    Sun Apr 10 100 BK, 200 IM, 50 FL, 200 FR

    I'm not sure I'll swim the 400 IM but I wanted to have the choice.
    This season I put in my best most consistent masters swimming training in years as I focused on the 200 IM. Though I haven't done much weight lifting, stretching, or sprinting. I'm not sure if I'm going to go to nationals, I have till mid April to decide, right now I'm leaning towards skipping it.

    So here I am with 16 days to go till zones.
    My plan is to rest and sharpen.

    Though last night I went to see Todd Snider perform at Cheatham Street in San Marcos (Todd is an incredible singer songwriter who's received high praise from legendary singer songwriters). I drank one ginger ale, no beer. I left around 12:15 am even though he was still performing, I came home smelling all smokey, jumped in the hot tub and went to bed around 12:45 am. I slept late this morning and didn't wake till 6:25 am. Arrived real late for practice, but did enough to fit my taper plans.

    I dove in not really knowing what the set was but wound up doing
    2 x 100 on 1:30
    4 x 100 on 1:25
    4 x 100 on 1:20
    4 x 100 on 1:15 I went around 1:00 on the last one. keeping it smooth.

    then I swam easy

    I ended my practice with
    2 half length dolphin kick sprints
    each followed with 3 1/2 lengths easy

    I took 8 kicks on the first and 12 on the second

    weighed 212 after practice

    I need to get a hold of a high neck fast skin ii body suit for zones.

    Men's div 1 NCAA swimming championships begins tommorrow.
    Can't wait to start reading the results.

    ~ ~ ~ ~ ~ ~

    friends sites

    tyler
    http://b23.net/tbwp

    brandon
    http://www.brandonmarsh.blogspot.com

    amy marsh
    http://www.amymarsh.blogspot.com/

    lynne smith
    http://itisnicetohaveaninterest.com/2.html

    desiree
    http://www.desireeficker.com/

    Rip Esselstyn / Engine 2
    http://www.engine2.org

    Arizona Masters
    http://azlmsc.blogspot.com/

    Ian Crocker
    http://www.swimroom.com/?page_id=3&cat_id=9&post_type=2

    Longhorn Aquatics
    http://www.utexas.edu/longhornaquatics/index.php
    schedule
    http://www.utexas.edu/longhornaquati...e.html#masters
    Last edited by matysekj; December 21st, 2009 at 09:46 AM.

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