Today's plan was to Lift then swim then go to work
but
my son was in awful pain from his mono sore throat
has terrible ulcers on his tonsils
my wife is out of town at a jackson browne concert in Dallas
So I skipped lifting swimming and work to take him to the doctor where he got new meds


Lifted at world gym

LAT PRESS 8 x 35 8 x 40 8 x 45 8 x 50 8 x 55

lat pull 8 x 167 6 x 207 5 x 217

leg press 8 x 180 8 x 270 6 x 360 6 x 410 6 x 430

bench press 8 x 135 6 x 185 6 x 190

Stumbled on this video interview with me at SwimNetwork

http://www.swimnetwork.com/videos/v/20080506/ande_rasmussen_on_better_flutter_kicking-11419.html

my inner right delt next to my collar bone is feeling better may try bench tomorrow

Training for the SUN DEVIL MASTERS SWIMMING RON JOHNSON INVITATIONAL
2008 SHORT COURSE METERS MEET
NOVEMBER 14, 15 & 16, 2008 in Tempe AZ
http://azlmsc.org/eventFlyers/2008%20Ron%20Johnson%20Invitational.pdf
2 weeks & 2 days away or 16 days away

Wednesday October 29

Practice 7:30 - 9:00
whitney coached
swim center SCY main pool
swam with tyler beside todd ned and larry
dove in on time

WARM UP
200
4 x 25
200
4 x 25
200 k went 2:42
4 x 25
2 x 50

assigned 6 x 50 on 45
did 3 x 50 worked SDK off each wall

200 IM 70%
went 2:37

assigned 6 x 100 on 1:30
did 6 x 50 worked SDK off each wall

200 IM 80%
went 2:23

assigned 6 x 150 on 2:15
did 6 x (2 x 50) done 50 swim 50 rest 50 swim
worked SDK off each wall

200 IM 90%
went 2:15

100 easy

TODAY I HAD 2 SDK BREAKTHROUGHS
(details below)

Still thinking about getting a smaller hineck speedo PRO ( http://tinyurl.com/3lef79 )that I'd only wear in meets to provide me with more COMPRESSION ( http://www.usms.org/forums/showpost.php?p=157910&postcount=824 )

my inner right delt next to my collar bone still hurts but I was able to do lat press today

Training for the SUN DEVIL MASTERS SWIMMING RON JOHNSON INVITATIONAL
2008 SHORT COURSE METERS MEET
NOVEMBER 14, 15 & 16, 2008 in Tempe AZ
http://azlmsc.org/eventFlyers/2008%20Ron%20Johnson%20Invitational.pdf
2 weeks & 3 days away or 17 days away

Lifted Weights
LAT PRESS 8 x 30 8 x 35 8 x 40 8 x 45 8 x 50
lat pull 8 x 167 6 x 207 5 x 217
leg press 8 x 180 8 x 270 6 x 360
skipped bench press, don't want to push my luck

Tuesday Oct 28th
Practice 6:30 - 8:00
whitney coached swim center SCY main pool
swam with mike beside todd ned max larry amy brandon and brad
dove in around 6:40

WARM UP
300
2 x 50
300

assigned 6 x 150 on 2:00 desc 1 - 4 hold 5 & 6
did 6 x 100 fr on 2:00 desc 1 - 4 hold 5 & 6
went 65, 62, 59, 58, 58, 57

300 easy

assigned 6 x 150 pull on 2:00 desc 1 - 4 hold 5 & 6
did 6 x 50 fr on 2:00 work on SDKs off each wall desc 1 - 4 hold 5 & 6

300 easy

assigned 6 x 150 kick with fins on 2:00 desc 1 - 4 hold 5 & 6
did 100 k with no fins on 2:00 50 k no fins on 2:00

got out and changed into FS PRO LEGS
rested 10 minutes

100 SDK FAST for time
went 55
no watch, timers watched the clock
this was my lifetime best 100 SDK my previous best was 58
split it 25 30 ran out of air on my last 25
I'm pretty sure I can go faster the hineck PRO offers more compression

150 easy rested 8 minutes

50 SDK fast for time
whitney timed me
surfaced too late on first 25 jammed my turn
went 24.2

100 easy

Today in practice I noticed while wearing legskins when I pushed off deep and streamlined I could glide about half way across the pool and as I was rising toward the surface it felt like the slight float in the legskins pushed me along

my LCM times and rankings from zones are up at
http://www.usms.org/comp/meets//toptimes.php
for men 45 - 49 50 fr, 200 fr, 50 bk, 100 bk, 200 bk, 50 fl, 100 fl, 200 im, 400 im but my best times in the 50 & 100 fr, , 50 & 100 fl, 50 100 & 200 bk aren't up yet

Still thinking about buying a smaller *hineck speedo PRO* (http://tinyurl.com/3lef79) that I'd only wear in meets to provide me with more COMPRESSION (http://www.usms.org/forums/showpost.php?p=157910&postcount=824 )

my inner right delt next to my collar bone still hurts
but I was able to do lat press on Sunday

Training for the SUN DEVIL MASTERS SWIMMING RON JOHNSON INVITATIONAL
2008 SHORT COURSE METERS MEETNOVEMBER 14, 15 & 16, 2008 in Tempe AZ
http://azlmsc.org/eventFlyers/2008%20Ron%20Johnson%20Invitational.pdf
2 weeks & 4 days away or 18 days away

Saturday Oct 25th, 2008
7:00 - 8:30
whitney coached
dick nichols SCY
swam with paul
dove in 15 minutes late

missed WARM UP
worked on SDK and kicking can't remember what all I did shaved half off most sets on one of the sets

went around 2000

50 SDK easy speed whitney timed
went 26.2

~ ~ ~ ~ ~

Saturday I went to a friends ranch near llano, entered a king of the hill race, which was a bike race up a very steep hill, it was agonizing, I haven't hurt that bad in a while, I was gasping for breath

~ ~ ~ ~ ~

Sunday Oct 26th

Lifted Weights

LAT PRESS 8 x 30 8 x 35 8 x 40 8 x 45 8 x 50

lat pull 8 x 170 6 x 200 5 x 210 4 x 220

leg press 8 x 180 8 x 270 6 x 360
skipped bench press, don't want to push my luck

~ ~ ~ ~ ~

Monday Oct 27th
Practice 1 5:30 - 6:30
whitney coached swim center SCY diving well
swam with todd jeff & nate

200 warm up
assigned 8 x 125
did 8 x 100
odds swim working SDK off each wall
evens 100 k
went 1:08 on #8

assigned 6 x 400 1:00 rest between each
did 4 x (4 x 50) working on SDK, fr & kicking

Practice 2 7:30 - 8:20
whitney coached swim center SCY MAIN POOL
swam with larry max chuck and paul
dove in on time
200 fr
200 fr
200 k

assigned 8 x 125
did 6 x 100 (missed first 2)
odds fr worked SDK off each wall evens 100 k
went 1:04 on #8

assigned 6 x 400 1:00 rest between each
did 4 x (4 x 50) worked on SDK, fr & kicking

50 easy

I'm thinking about buying a smaller hineck speedo PRO that I'd only wear in meets to provide me with more COMPRESSION

Yesterday I hurt my inner right delt next to my collar bone on my 2nd bench press set with 205 lbs. it hurts a some today, didn't hurt to swim, it's different than my lat press injury. I might be done with bench press and lat press for the next 3 weeks. Feels like the kind of injury that will get better.

Here's the link to the Backstroke Breakout Tip Eddie Reese gave me yesterday

Friday Oct 24th, 2008

Training for the SUN DEVIL MASTERS SWIMMING RON JOHNSON INVITATIONAL
2008 SHORT COURSE METERS MEET
NOVEMBER 14, 15 & 16, 2008 in Tempe AZ
http://azlmsc.org/eventFlyers/2008%2...vitational.pdf
3 weeks away or 21 days away

SWIMMING: swam 2 practices today
made the 2nd practice like a meet where I swam 3 events in an hour

Practice 1 5:30 - 6:30
whitney coached
UT Swim Center SCY diving well
swam with brandon and nate next to todd and amy
dove in on time

WARM UP 500 / 12 minute swim

Main Set

Assigned: 4 rounds of
200 hard for time on 4:00
100 hard for time on 2:00
050 hard for time on 1:00
250 easy

DID: rounds 1 & 2 in training suit
round 1: 200 fr 2:02 / 100 fr 57 / 50 fr :25 / easy 250
round 2: did 100 on the 200 went 58 / 100 fr 54 / 50 fr 25 / 250 easy
put pro legs on over my suit
round 3: did 100 on the 200 went 56, 56, 25 easy 250
round 4: skipped 200, went 50 on the 100, 27 on the 50

100 easy

Practice 2 7:30 - 8:30

whitney coached
UT Swim Center SCY main pool
swam with Jon beside ned stephen paul larry and chuck
dove in on time

WARM UP
500 / 12 minute swim

changed into pro legs

Main Set Assigned:
4 rounds of
200 hard for time on 4:00
100 hard for time on 2:00
050 hard for time on 1:00
250 easy

DID:
round 1:skipped 200 & 100 / 50 free went 22.4 todd timed / 250 easy
round 2:skipped all of it to rest
round 3:skipped 200 / 100 bk went 54.4 didn't feel snappy / skipped 50 / 250 easy
round 4:skipped 200 & 100 / 50 free went 22.7 whitney timed / 100 easy

100 easy

Thursday Oct 23rd, 2008

HAD A 50 back SPRINT BREAKTHROUGH TODAY!
roll start
whitney timed wore FS PRO hineck
went 23.3
(also got a great piece of advice on backstroke break outs from eddie reese that will be my latest swim faster faster tip)
http://www.usms.org/forums/showpost.php?p=157883&postcount=821

Training for the SUN DEVIL MASTERS SWIMMING RON JOHNSON INVITATIONAL
2008 SHORT COURSE METERS MEET
NOVEMBER 14, 15 & 16, 2008 in Tempe AZ
http://azlmsc.org/eventFlyers/2008%20Ron%20Johnson%20Invitational.pdf
3 weeks & 1 day away or 22 days away

Planned on lifting weights this morning but I left home too late
Lifted weights at world gym at 4:00 pm today

SWIMMING
6:30 - 8:00 whitney coached
UT Swim Center SCY main pool
swam with chris, todd, larry and amy beside ned, stephen marcio and mike varrozza
dove in around 6:35

WARM UP
300

3 x 50

300

3 x 50

300

assigned: 4 x (3 x 300) desc
followed by an easy 50 after each set of 3
01 - 03 done 100 fr 100 im 100 fr
50 easy
04 - 06 done 75 fr 25 best stroke
50 easy
07 - 09 done fins 25 fly 75 kick
50 easy
10 - 12 choice
did: 01 - 03 3 x (2 x 100 fr) skipped the IMs in the middle
04 - 06 3 x (3 x 50 fr) worked on SDK off walls and turns went 27 - 30
07 - 09 3 x (3 x 50 k) did fly on my side did the first 2 at easy speed picked up the 3rd one and descended them in round 3 I only did a moderate 50 then a faster easy speed 50 SDKing further
went 26 according to mike varrozza

it was about 7:40 when folks began the last round so I rested for about 10 minutes
went in the locker room changed in to my FS PRO hineck

50 back fast
roll start
whitney timed
went 23.3
which is my fastest time of the season,
think I've done one 23.7 and the rest of my fast 50 back swims this season were low 24's
Right before SCY nationals in May 2008 I did a few 23 lows

50 easy

Wednesday Oct 22nd, 2008

Training for the SUN DEVIL MASTERS SWIMMING RON JOHNSON INVITATIONAL
2008 SHORT COURSE METERS MEET
NOVEMBER 14, 15 & 16, 2008 in Tempe AZ
http://azlmsc.org/eventFlyers/2008%20Ron%20Johnson%20Invitational.pdf
3 weeks & 2 days away or 23 days away

SWIMMING
7:30 - 9:00 whitney coached
UT Swim Center SCY main pool swam with larry and brad
dove in around 7:40

WARM UP

300 warm up

4 x 100 fr on 1:20

100 IM strong went 1:06

4 x 100 fr on 1:20 assigned

200 IM strong cruised it

assigned 4 x 100 fr on 1:20
did: SKIPPED IT

ASSIGNED 300 IM STRONG
DID 300 IM cruise, drilled the fly

4 x 100 fr on 1:20

assigned 400 IM strong
did 50 easy speed 50 rest
went fl 32 bk 32 br 37 fr 28

assigned: 4 rounds of
3 x 50 k with fins on :40
100 back easy
then rest 30 seconds before beginning the next round

did: 4 rounds of
50 k easy speed from a push no fins
rest 50
50 k faster desc rounds 1 - 4 from a push no fins
50 back easy rest 50
went around 36 on the easy speed kicks
went 34, 32, 30, & 28 on the faster kicks
to go faster I just increased the number and intensity of SDKs I took on the push off and turn

assigned: 10 x 50 1 - 4 on 50 decreasing breaths #5 fast for time
did: 2 easy 50's #5 fast 50 went around 23 no one timed me 100 easy

Tuesday Oct 21st, 2008

Training for the SUN DEVIL MASTERS SWIMMING RON JOHNSON INVITATIONAL
2008 SHORT COURSE METERS MEET
NOVEMBER 14, 15 & 16, 2008 in Tempe AZ
http://azlmsc.org/eventFlyers/2008%20Ron%20Johnson%20Invitational.pdf
3 weeks & 3 days away or 24 days

Weights
didn't try lat press today
bench 8 x 135 6 x 185 4 x 205 4 x 200
lat pull 8 x 167 6 x 207 5 x 217 5 x 210
leg press 8 x 180 8 x 300 6 x 340
plan to drop leg weights 2 weeks out

SWIMMING
6:30 - 8:00
whitney coached
UT Swim Center SCY main pool
swam with tyler and todd,
beside amy mike doug larry max mark mike chris ned and stephen
dove in on time

WARM UP
500 fr400 300 k200 100

50 DROP DOWN SET
start at 1:00 drop one second after each repeat
1:00, :59, :58 ... till you don't make it
kicked till around :45 seconds
held 36's & 37's on most of them
then switched to swim a 50 fr kick a 50
quit around 35 or 34
then I'd rest a 50 kick a 50
went 34's & 33's on those

assigned: 400, 300, 200, 100 rest 1:00 between swims,
hold the pace where you failed in the drop down set, can wear fins and paddles
did:
on the 400 I kicked a strong 100 went 1:08, rested, then kicked a strong 50 went 32
on the 300 kicked a strong 100 went 1:06
on the 200 kicked a strong 100 from a dive went 1:05
skipped the 100

50 easy then put FS PRO legskins over my training suit
(My PRO Legskins have lost some of their snug fit from many wears)

25 SDK fast roll start whitney timed
went 10.5

50 easy

check out how UT Women did against CAL
http://www.texassports.com/sports/w-swim/stats/2008-2009/calvtexas.html
some outstanding swims were:
#3 Women 200 Yard Free
1 Bispo, Karlee D TEX-ST 1:46.68 25.79 27.67 27.04 26.18
#6 Women 200 Yard Fly 1 Hersey, Kathleen E TEX-ST 1:54.83 26.05 28.63 29.84 30.31
#12 Women 100 Yard Fly1 Hersey, Kathleen E TEX-ST 53.27 25.33 27.94
#13 Women 400 Yard IM 1 Hersey, Kathleen E TEX-ST 4:12.27 26.90 30.16 32.50 32.04 36.36 37.19 29.17 27.95
article: http://www.texassports.com/sports/w-swim/recaps/101808aaa.html

Monday Oct 20th, 2008
Training for the SUN DEVIL MASTERS SWIMMING RON JOHNSON INVITATIONAL
2008 SHORT COURSE METERS MEET
NOVEMBER 14, 15 & 16, 2008 in Tempe AZ
http://azlmsc.org/eventFlyers/2008%20Ron%20Johnson%20Invitational.pdf
3 weeks & 5 days away or 25 days away

SWIMMING
5:30 - 6:30
whitney coached
UT Swim Center SCY main pool
swam with tyler beside todd, nate doug and jeff
dove in on time

WARM UP

200 fr100 200 100 200 k

4 x 25 fl dr
3 x 50 fl dr
2 x 75 fl dr
100 fl strong from a push
went 1:00

assigned 300
did 3 x 50

4 x 25 bk
3 x 50 bk
2 x 75 bk
100 bk strong from a push
went 1:00

assigned 300
did 3 x 50

4 x 25 br
3 x 50 br
2 x 75 br
skipped 100 br

assigned 300
did 3 x 50

4 x 25 fr
3 x 50 fr
100 bk strong
went 1:00

100 easy

~ ~ ~ ~ ~
~ ~ ~ ~ ~

TAPER PLAN
01 tue 10/21 L 4 X 25 2,500
02 wed 10/22 4 X 25, 50 2,500
03 thu 10/23 *L* EASY 2,500
04 fri 10/24 FAST FRIDAY
05 sat 10/25 2,500
06 sun 10/26 *L* NO SWIM

07 mon 10/27 3 X 25, 100 2,400
08 tue 10/28 *L* 3 X 25 2,400
09 wed 10/29 3 X 25, 50 2,400
10 thu 10/30 *L* EASY 2,400
11 fri 10/31 FAST FRIDAY
12 sat 11/01 2,400
13 sun 11/02 *L* NO SWIM

14 mon 11/03 2 X 25, 100 2,200
15 tue 11/04 *L* 2 X 25 2,200
16 wed 11/05 2 X 25, 50 2,200
17 thu 11/06 L EASY 2,200
18 fri 11/07 FAST FRIDAY
19 sat 11/08 2,000
20 sun 11/09 L NO SWIM

21 mon 11/10 2 X 25, 50 2,000
22 tue 11/11 L 2 X 25 1,800
23 wed 11/12 2 X 25 1,500
24 thu 11/13 L EASY 1,000
25 fri 11/14 MEET
26 sat 11/15 MEET
27 sun 11/16 MEET

ande's swimming blog Saturday 10/18

Saturday October 18th 2008



Training for the SUN DEVIL MASTERS SWIMMING RON JOHNSON INVITATIONAL
2008 SHORT COURSE METERS MEET
NOVEMBER 14, 15 & 16, 2008 in Tempe AZ
http://azlmsc.org/eventFlyers/2008%20Ron%20Johnson%20Invitational.pdf
3 weeks & 6 away or 27 days away

slept late

dick nichols
7:00 - 8:30
swam with tyler marcio and jon
beside raell paul brad and stephen
chris coached

missed warm up

did part of 12 x 75

assigned 12 x 100 on 1:20
did 6 x ( 50 easy on 1:20, 100 about 90% on 1:20 went 58's)

assigned 12 x 125
did 6 x (125, 75)

100 easy

ande's swimming blog

had 2 sprint breakthroughs today

Lifted weights today
lat press 8 x 30 8 x 35 8 x 40
lat pull 8 x 167 8 x 207 8 x 207
bench 8 x 135 8 x 185 4 x 205
leg press 8 x 180 8 x 180

thursday Oct 16th, 2008

Training for the
SUN DEVIL MASTERS SWIMMING RON JOHNSON INVITATIONAL
2008 SHORT COURSE METERS MEET
NOVEMBER 14, 15 & 16, 2008 in Tempe AZ
http://azlmsc.org/eventFlyers/2008%2...vitational.pdf
4 weeks & 1 day away or 29 days away

SWIMMING
6:30 - 8:00 whitney coached
UT Swim Center SCY main pool
swam with tyler beside jon brad and larry
super bad traffic today dove in 7:48ish

WARM UP missed it
20 x 75 on 1:20 3 easy 1 fast
went 45, 41, 37, 37, 37

20 x 25 on 30 4 easy 1 fast

assigned 20 x 100 on 1:20 9 aerobic 1 fast
did 10 x 50

changed into FS PRO High

25 SDK fast roll start
went 10.28

100 easy

25 bk fast
roll start
went 10.4


50 easy

ande's swimming blog

Wednesday Oct 10th, 2008

next meet
SUN DEVIL MASTERS SWIMMING RON JOHNSON INVITATIONAL
2008 SHORT COURSE METERS MEET
NOVEMBER 14, 15 & 16, 2008 in Tempe AZ
http://azlmsc.org/eventFlyers/2008%20Ron%20Johnson%20Invitational.pdf
4 weeks & 2 days away or 30 days away

SWIMMING
7:30 - 9:00 whitney coached
UT Swim Center SCY main pool
swam with tyler beside jon brad and larry
super bad traffic today dove in 7:48ish

WARM UP missed it

assigned: 5 x 100 fr on 1;20
did 2 x 100 fr on 1:20

8 x 50 fl bk on 50

4 x 100 fr on 1:15

8 x 50 bk br on :55

3 x 100 fr on 1:10

8 x 50 br fr on 50

2 x 100 fr on 1:05

8 x 50 IM on :50

100 fr under 1:00
dove went 53

easy 100

25 bk fast roll start
went 11.2

50 easy

25 bk fast roll start timer messed up

100 easy put on pro legs

25 bk fast
roll start
whitney timed
went 11.1

50 easy

ande's swimming blog

Tuesday Oct 10th, 2008

had a nice conversation with josh davis as he drove in to Austin

Lifted weights
right shoulder is getting better but not all the way
Lat Press did not do, still healing
lat pull 8 x 167 6 x 207 5 x 217
bench press 8 x 135 6 x 185 4 x 200
leg press 10 x 180 8 x 270 8 x 270

~ ~ ~ ~ ~


Training for the SUN DEVIL MASTERS SWIMMING RON JOHNSON INVITATIONAL2008 SHORT COURSE METERS MEETNOVEMBER 14, 15 & 16, 2008 in Tempe AZ
http://azlmsc.org/eventFlyers/2008%20Ron%20Johnson%20Invitational.pdf
4 weeks & 3 days away or 31 days away
time to race, get strong, and rest

SWIMMING
6:30 - 8:00 whitney coached
UT Swim Center SCY main pool
swam with tyler beside todd jon mike larry max and doug

dove in 6:39

WARM UP
200

assigned: 12 x 100 fr #1 on 1:25, 2 on 1:20, 3 on 1:15 4 on 1:10 5 - 8 on 1:05 9 on 1:10 ... #12 on 1:25
did 100's on 1 - 3 10 - 12 did 50's on 4 - 9

8 x 25 odds 1 breath evens fast IM order

assigned: 12 x 100 k with fins #1 on 1:30, 2 on 1:25 , 3 on 1:20 4 on 1:15 5 - 8 on 1:10 9 on 1:15 ... #12 on 1:30
did 100's k on 1 - 3 10 - 12 did 50's on 4, 0 went fast 100 k for time on #6 & #9

8 x 25 odds 1 breath evens fast IM order

then got out rested changed into FS pro legs

50 bk fast went 24.5

50 easy
(need to rest more and work on 25 speed)

ande's swimming blog

we have a new practice schedule Starting
October 13

Monday 5:30-6:30a & 7:30-8:30a; noon-1:15p; 7:30-8:45p at UT
Tuesday 6:30-8a; noon-1:15p; 7:30-8:45p at UT
Wednesday 7:30-9a; noon-1:15p; 7:30-8:45p at UT
Thursday 6:30-8a; noon-1:15p; 7:30-8:45p at UT
Friday 5:30-6:30a & 7:30-8:30a at UT
Saturday Football Saturdays: October 18 & 25; November 8
Sunday noon-1:15p at UT

http://www.utexas.edu/longhornaquati...e.html#masters

~ ~ ~ ~ ~
~ ~ ~ ~ ~

Lifted weights Yesterday
right shoulder is getting better but not all the way
Lat Press 8 x 20 8 x 25 8 x 30
lat pull 8 x 167 6 x 207 6 x 207 5 x 217 5 x 210
bench press 8 x 135 6 x 185 4 x 205 4 x 200
leg press 10 x 180 8 x 270 6 x 360 6 x 360

~ ~ ~ ~ ~

Last night I took my wife and daughter to the Live show of So You Think You Can Dance
http://www.fox.com/dance/
we sat in the 5th row from the stage
http://www.fox.com/dance/sytycd_tour.htm

very much enjoyed it but we got home around 11:20 then watched True Blood so I went to bed about 12:30 then woke up at 4:45 to get to swimming by 5:30

Monday Oct 10th, 2008
Training for the SUN DEVIL MASTERS SWIMMING RON JOHNSON INVITATIONAL2008 SHORT COURSE METERS MEET
NOVEMBER 14, 15 & 16, 2008 in Tempe AZ
http://azlmsc.org/eventFlyers/2008%2...vitational.pdf
4 weeks & 4 days away or 32 days away
time to race, get strong, and rest

SWIMMING
5:30 - 6:30
whitney coached
UT Swim Center SCY main pool swam with tyler and nate beside todd & brad
dove in 5:33

WARM UP 3 x 200

assigned: 500
did: 400

assigned 400
did 300

assigned 300
did 200

assigned 200
did 150 100

assigned 16 x 50 on 45 with fins odds k evens swim
did 8 x 50 did the odds K
went 27 for a 50 SDK from a push on easy speed

assigned 100
did 50

assigned 200
did 150

assigned 300
did 200

assigned 400
did 300

assigned 500 and skipped it
thought about doing a little more in the 7:30 to 8:30 practice but went to my office

~ ~ ~ ~ ~
~ ~ ~ ~ ~
entered the following Events
1 800 FR 10:40.00 (will probably go for a 50 or 100 time then swim easy the rest of the way )
4 200 FR 2:07.99 (may go for a 50 fr time)
6 50 BK 0:59.99 entered slow on purpose
7 100 FL 0:59.99
11 50 FR 0:24.69
15 100 IM 1:02.09
18 100 BK 1:00.99
21 200 IM 3:30.99 (entered slow on purpose)
50 FL 0:26.15

Saturday Oct 11 2008

Statesman ran an article about Eric Shanteau
Olympian Shanteau takes on new role as cancer survivor
http://www.statesman.com/horns/content/sports/stories/other/10/11/1011shanteau.html

Training for the SUN DEVIL MASTERS SWIMMING RON JOHNSON INVITATIONAL
2008 SHORT COURSE METERS MEET
NOVEMBER 14, 15 & 16, 2008 inTempe AZ
http://azlmsc.org/eventFlyers/2008%20Ron%20Johnson%20Invitational.pdf
4 weeks & 6 days away or
34 days

SWIMMING
6:30 - 8:00
whitney coached
UT Swim Center SCY diving well
swam with tyler and stephen
beside todd & marcio
dove in on time

WARM UP
4 x (100 sw 50 k 50 bk)

main set

200 fl k
went 2:26

assigned: 8 x 25 fly on :20 (a tough interval)
did: 8 x 25 fly drill on :20

assigned 400
did 4 x 50 went 29's & 30's

200 bk k

8 x 25 bk on :20

assigned 400
did 4 x 50 went 29's & 30's

200 br k
went 2:47

8 x 25 br on :20

assigned 400
did 4 x 50 went 29, 28, 27, 28

200 fr k

8 x 25 fr on 17

assigned 400
did 4 x 50 went 29's & 30's

changed into blue 70 nero comp

50 bk fast
whitney timed
when I passed where the flags should be they weren't there
jammed my turn
went 24.2

50 easy

Friday Oct 10th, 2008

Training for the SUN DEVIL MASTERS SWIMMING RON JOHNSON INVITATIONAL
2008 SHORT COURSE METERS MEET
NOVEMBER 14, 15 & 16, 2008 in
Tempe AZ
http://azlmsc.org/eventFlyers/2008%20Ron%20Johnson%20Invitational.pdf
5 weeks away or
35 days

time to race, get strong, and rest

SWIMMING
6:30 - 8:00
whitney coached
UT Swim Center SCY main pool
swam with brandon, stephen and todd
beside nate max marcio tyler larry and ned
dove in on time

WARM UP 2 x (200, 150, 100 & 50)

8 x 100 bk on 2:00
85%
went 1:02's 3's & 4s

assigned 800 easy
did 500 easy

put on PRO Legs over suit

8 x 100 bk on 2:00
go 3 seconds faster than first round
dove all of them off side
went 58's, 9's & 60's
57 on #8

assigned 400 easy
did 300 easy

6 x 50 bk on 1:00
85%
went 29's, 30's & 31's

200 easy

6 x 50 bk on 1:00
go 1.5 sec faster
went 27's, 28's & 29's
went 26 on #8

Articles on Racing Suits:

Tip 201 Which Tech Suit Suits you? More On Racing Suits http://www.usms.org/forums/showpost.php?p=128449&postcount=732

Even More on Suits
http://www.usms.org/forums/showpost.php?p=137375&postcount=771

LZRs http://www.usms.org/forums/showthread.php?t=4229&page=41

~ ~ ~ ~ ~ ~ ~ ~ ~ ~

entered the following Events
1 800 FR 10:40.00 (will probably go for a 50 or 100 time then swim easy the rest of the way )

4 200 FR 2:07.99 (may go for a 50 fr time)
6 50 BK *0:59.99* entered slow on purpose
7 100 FL 0:59.99
11 50 FR 0:24.69

15 100 IM 1:02.09
18 100 BK 1:00.99
21 200 IM 3:30.99 (entered slow on purpose)
22 50 FL 0:26.15

Ande's Swimming Blog

my 2008 SCM meet won't be long beach
I'm going to the
SUN DEVIL MASTERS SWIMMING RON JOHNSON INVITATIONAL
2008 SHORT COURSE METERS MEET
NOVEMBER 14, 15 & 16, 2008 in
Tempe AZ (Phoenix)
http://azlmsc.org/eventFlyers/2008%20Ron%20Johnson%20Invitational.pdf
entered the following Events

1 800 FR 10:40.00 (will probably go for a 50 or 100 time then swim easy the rest of the way )

4 200 FR 2:07.99 (may go for a 50 time)

6 50 BK 0:59.99

7 100 FL 0:59.99

11 50 FR 0:24.69

15 100 IM 1:02.09

18 100 BK 1:00.99

21 200 IM 3:30.99

22 50 FL 0:26.15

Bought my air tickets
just need hotel and car not sure which team mates are going to this meet
Friday NOVEMBER 14th is
5 weeks and 1 day away or
36 days away
So I'm moving up my plans to rest
done with most aerobic sets
reducing yardage working on getting stronger and faster

lifted weights
bench 8 x 135 6 x 185 5 x 200
lat pull 8 x 167 8 x 207 8 x 217
leg press 8 x 180 6 x 270 6 x 270
lat press (tried reps with 10 15 & 20 lbs) right shoulder still hurts
I'll try again next tuesday

Thursday Oct 9th, 2008

SWIMMING

6:30 - 8:00
tyler coached
UT Swim Center SCY main pool
swam with marcio and todd, beside andrew stephen and ned
dove in at 6:40

worked on SDK off push offs and turns

missed 400 warm up

assigned 4 x 200 on 2:20 (missed most of it )
did 150

assigned 4 x 150 on 1:45
did 4 x 100

assigned 4 x 100 on 1:10
did 4 x 50

assigned 4 x 50 on 35
did 2 x 50

8 x 25 fl on 30
odds fast
evens easy

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

assigned 3 x 150 on 1:45
did 3 x 100

assigned 3 x 100 on 1:10
did 3 x 50

assigned 3 x 50 on 35
did 2 x 50

8 x 25 bk on 30
odds fast
evens easy

got out rested 15 min
changed into FS PRO Legs

50 bk FAST
roll start
tyler timed
went 24.2

50 easy

Wednesday Oct 8th, 2008

I thought my 2008 SCM meet was going to be
Longbeach Sat Dec 6th & Sunday Dec 7th
8 weeks and 3 days away or 59 days away
but now it's looking more like the
SunDevil Masters Swimming Invitational
2008 SCM meet
Saturday Nov 15 & 16
http://azlmsc.org/eventFlyers/2008%20Ron%20Johnson%20Invitational.pdf

Not super thrilled with the order of events
but it's easier to get to and requires fewer hotel days and days away from work


I was tired last night, I laid down around 7:30 and fell asleep, woke up at 5:18 am I usually go to bed around 10:30

SWIMMING
6:30 - 8:00
Whitney coached
UT Swim Center SCY main pool
swam with tyler, todd, mike and nate
beside amy marcio max and larry
dove in at 6:32

400
4 x 25
400
4 x 25

20 x 50 on :35
cruised them, made it

assigned 800
did 4 x 150

assigned: 10 x 100 k w/ fins on 1:10
did 4 x 75 k (no fins no board) on 1:10
then on the last 6 I did
3 x 100's kick on 2:20
goal was to go 1:10 or faster,
went 1) 1:10, 2) 1:09, 3) 1:07

assigned 400 easy
did 300 easy

5 x 200 fr on 2:20
went 2:08's & 9's then 2:04 on #5

100 easy

50 bk fast whitney watched but didn't start her watch
she said I went :24

50 easy

Kris Kubik was on deck, a few UT men swimmers were in the pool,
Eric Shanteau and Michael Klueh
Eric is sporting a new graperfruit sized Olympic Tattoo with wings over his right shoulder blade.

Russell Mark from US Swimming was on deck filming swimmers underwater, I had a nice talk with him I asked him about Michael Phelps going deeper off turns when he streamline dolphin kicks (SDK's) long. Particularly off his last turns in races. He said both phelps and bowman thinks it's important to go deeper and it gives him an advantage. Russell said Adriana Kukurs did it in her 200 IM and added half a body length on the field.
He mentioned you have to be very well conditioned to stay under longer at the end of races.

strength speed training has begun

right shoulder still hurts a little fortunately it doesn't hurt to swim freestyle feels like the kind of pain that's going to go away

Lifted Weights
tested Lat press with 10 lbs on my right arm did one rep, shoulder is still tender but it's getting better, hurts less than it did on sunday

bench 8 x 135 6 x 185 4 x 200
lat pull 8 x 167 6 x 207 5 x 217
leg press 8 x 180 8 x 270

think my 2008 SCM meet will be
Longbeach Sat Dec 6th & Sunday Dec 7th
http://www.spma.net/html.php?bdy=meetforms/2008/2008_lbg_scm_info.htm
8 weeks and 4 days away or 60 days away

Tuesday Oct 7th, 2008

SWIMMING
6:30 - 8:00
Whitney coached
UT Swim Center SCY main pool
swam with larry stephen and andrew
beside tyler
dove in around 6:35

400 warm up

assigned 1000 fr 150 aerobic 50 strong
did 5 x (100 fr, skip a 50, 50 strong)

assigned: 400 IM
did: 300 assigned 200 k did 150

assigned 300 IM
did 200

assigned: 200 IM
did: 150

assigned 200 k
did 150 100 IM

assigned 200 k
did 150

assigned 9 x 150 on 2:05 done 100 fr 50 IM, desc 1 - 5 hold 6 - 9 at #5 pace
did 5 x 100 fr

ande's swimming blog

Monday Oct 6th, 2008

we got an email about our new practice schedule

it's at the end*

I thought strength speed training had begun,
but today's workout was a bit too far and hard*

right shoulder still hurts a little fortunately it doesn't hurt to swim freestyle
it feels like the kind of pain that's going to go away

Lifted Weights yesterday
wasn't able to do LAT PRESS
tried 40 lbs and it hurt (just holding the weight to start, didn't do a rep)
tried 20 lbs and it hurt

think my 2008 SCM meet will be Longbeach
Sat Dec 6th & Sunday Dec 7th
http://www.spma.net/html.php?bdy=meetforms/2008/2008_lbg_scm_info.htm
8 weeks and 5 days away or
61 days away

tyler mentioned a meet in boston there's also one in Florida


SWIMMING
6:30 - 8:00
Whitney coached
UT Swim Center SCY main pool
swam with marcio tyler ned stephen max todd larry nate guest robert killeen and
Mike a friend of roberts
Mike swam for SMU finished up in 2002
IMer went 1:47 & 3:50
says he weighs 50 lbs more now

300 warm up

10 x 100 fr on 1:20
75% hold the same pace intended to hold 1:05's
but I held 1:02's & 3's
worked on smooth swimming, hard push offs and long streamlines
felt really good and easy

assigned 6 x 50 fl on 50 4 fast strokes
did 6 x 50 6 SDKs off each wall

8 x 100 fr on 1:20
supposed to drop 2 seconds off the pace
held 1:00's & 1's

assigned 6 x 50 bk on 50 4 fast strokes
did 6 x 50 6 SDKs off each wall

6 x 100 fr on 1:20
supposed to drop 2 seconds off the pace
held 1:00

assigned 6 x 50 br on 50 4 fast strokes
did 6 x 50 6 SDKs off each wall

4 x 100 fr on 1:20
supposed to drop 2 seconds off the pace
held 59's

assigned 6 x 50 fr on 50 4 fast strokes
did: thought we were done, did a few 25's

2 x 100 fr on 1:20
supposed to drop 2 seconds off the pace
held 58's 100 easy

~ ~ ~ ~ ~

To All Longhorn Aquatics Masters Swimmers,

*Changes are coming!
Starting Monday, October 13, 2008 our practice times will be changing to accommodate the college teams. Remember it is their pool time. I know some of you will be unhappy but I think we are making the best of a bad situation. It could also be a blessing in disguise. We are currently extremely crowded in the morning practices and maybe this will help alleviate some of that.

The times will be:(noon, evening and weekend times should not be affected)

Monday: 5:30-6:30 am & 7:30-8:30 am
Tuesday: 6:30-8:00 am
Wednesday: 7:30-9:00 am
Thursday: 6:30-8:00 am
Friday 5:30-6:30 am & 7:30-8:30 am

Tuesdays and Thursdays will be freestyle emphasis days.
Mondays and Wednesdays will be IM days.
Fridays will remain FAST Fridays.

On Monday and Friday the warm-up will be shortened and we will still get in a decent amount of yardage.

Also, I will no longer hold cell phones or pagers. You will need to bring a waterproof bag or Ziploc baggies and put it down by your lane. I have 3 young children at home that could need me and I choose to put my phone aside during the practice time.

Trying to watch 40+ swimmers and listen for rings or feel for vibrating is not what I am there to do

.I ask AGAIN that you all try to be on time.

It is very distracting and disrupting to others when you show up late and mess up the lane dynamics. I hope we can all work together to make this change a positive one. I will be at all morning workouts to make sure things flow well.

Thanks for you patience,

Whitney

Sunday October 5th, 2008

lifted weights today at world gym

right shoulder definitely hurts when I try to do LAT PRESS
even with just 20 pounds

lat pull 8 x 167 6 x 207.5 5 x 210 4 x 220

bench press 8 x 135 8 x 185 3 x 205 3 x 205 3 x 205

leg press 8 x 240 6 x 270 6 x 320 6 x 260

ande's swimming blog

saturday october 4th 2008 

whitney coached 

dick nichols SCY 

6:30 - 8:00 am

swam with tyler beside larry and amy 

arrived 10 or so minutes late 

right shoulder still hurts a little 

200 warm up 

assigned 20 x 75's 

did 20 x 50's worked on SDK 

assigned 5 x 200 1. on 2:40 2. on 2:30 3. on 2:20 4. on 2:10's rest 1:00 5. fast for time 

did 150's on 1 - 4, 200 fr on #5 went 2:00 

assigned 20 x 50's 1 - 4  on 40 rest 1:00 #5 fast for time 

did 4 x (2 x 50's rest 1:00 50 fast fot time) 

went 24's and 25's 

assigned 5 x 100 1. on 2:40 2. on 2:30 3. on 2:20 4. on 2:10's rest 1:00 5. fast for time 

did 50's on 1 - 4, 100 fr on #5 went :53  

100 easy 

25 SDK fast off block roll start

went 11.1 

easy 50 

25 SDK fast off block 

went 11.1

25 easy 

Friday Oct 3rd, 2008

SWIMMING
6:30 - 8:00
Whitney coached
UT Swim Center SCY main pool swam on north end with blocks,
one bulkhead is in the pool dove in on time

swam with andrew marcio nate tyler todd stephen larry and brad

WARM UP
15 minute swim choice 6:30 - 6:45

Mainset

5 x 100 FR FAST
off the blocks coaches go
followed by 200 - 250 easy after each
we went in 6 heats each round took about 10 minutes
1) 53.0 cruised in my training suit
put FS pro legs over my suit and swam the rest wearing it
2) 51.4
3) 50.9
4) 50
5) 50

5 x 50 fr fast off the blocks
followed by 100 easy
1) 23
2) 23
3) 22.7
4) 23
5) 22.5

didn't hit some of my turns
didn't do as many SDKs off my 1st 2nd & 3rd turns

this was a tough work out

Strength speed training has begun
right shoulder hurts a little

Thursday Oct 2nd, 2008

Lifted weights this morning
right shoulder hurt a little on lat press

SWIMMING
6:30 - 8:00
Whitney coached
UT Swim Center SCY main pool swam on north end with blocks,
one bulkhead is in the pool
dove in at 7:45
swam with andrew marcio and ned

WARM UP missed it

Mainset

20 x 100 on 1:30
5 25 fl 75 fr
5 50 bk 75 fr
5 75 br 25 fr
5 100 fr
#5 is fast

took it easy on first 2 rounds

assigned 4 x 300
did 4 x ( 3 x 50 worked on SDK )

assigned 20 x 50 on 45
did 20 x 15 meter SDK 15 meter swim easy

got out early

visited with kris kubik as he coached Austin Spann, Michael Klueh Matt Lowe and 2 others

Wednesday Oct 1st, 2008


Speed/Strength training has begun
right shoulder hurt a little




SWIMMING
6:30 - 8:00
Whitney coached
UT Swim Center SCY diving well was a bit warm
arrived on time
swam with nate, brandon andrew stephen and larry
beside max marcio todd brad and amy


WARM UP


800 warm up



Mainset


assigned: 12 x 150 on 2:00 done 50 strong 100 aerobic
did: 12 x (2 x 50) 50 bk strong, 50 moderate, rest 50
held 28 - 30 on fast worked on SDK


assigned 20 x 50 4 on :35 1 on 50
did 4 x (4 x 50 on 35) skipped the easy one


assigned: 12 x 150 on 2:15 done 100 aerobic 50 strong
did 12 x (2 x 50) 50 moderate rest 50, 50 bk strong, worked on SDK
went 28's & 29's on 50's


got out at 7:40 am rested 15 minutes
changed into FS PRO legs


50 bk fast for time
roll start
whitney timed
went 24.1


50 easy