tag:blogger.com,1999:blog-16466718166552103662024-02-08T12:35:49.771-06:00Ande's Swim BlogAnde Rasmussenhttp://www.blogger.com/profile/15827474167737540857noreply@blogger.comBlogger115125tag:blogger.com,1999:blog-1646671816655210366.post-27929240549159926192009-02-02T21:49:00.002-06:002009-02-02T22:00:06.776-06:00mon 1/26 fri 1/30mon 1/26<br /><a href="http://forums.usms.org/blog.php?b=1179">http://forums.usms.org/blog.php?b=1179</a><br /><br />tue 1/27<br /><a href="http://forums.usms.org/blog.php?b=1194">http://forums.usms.org/blog.php?b=1194</a><br /><br />wed 1/28<br /><a href="http://forums.usms.org/blog.php?b=1210">http://forums.usms.org/blog.php?b=1210</a><br /><br />thu 1/29<br /><a href="http://forums.usms.org/blog.php?b=1226">http://forums.usms.org/blog.php?b=1226</a><br /><br /><br />Fri Jan 30th 2009<br />folks asked me for links to these at today's practice:<br /><a href="http://www.youtube.com/watch?v=z7dRC2lAp-U" target="_blank">men's 4x100 freestyle relay - Beijing - UNDERWATER VIEW</a><br /><a href="http://www.youtube.com/watch?v=T9eDAQxL5cA" target="_blank">phelps turn</a><br /><br /><br />NEXT MEET: USA Swimming Austin Grand Prix Austin TX<br />Thursday March 5 - Saturday March 7, 2009<br />32 days away<br />Meet format: Short Course AM, Long Course PM <a href="http://www.utexas.edu/longhornaquatics/meets" target="_blank">http://www.utexas.edu/longhornaquatics/meets</a><br /><a href="http://www.utexas.edu/longhornaquati...fo_1-16-09.pdf" target="_blank">http://www.utexas.edu/longhornaquati...fo_1-16-09.pdf</a><br /><br /><br /><br />TODAYS PRACTICE<br />5:30 - 7:00<br />whitney coached<br />scy TSC main pool BLOCKS & Diving well<br />swam with Tyler, Todd, & Larry<br />Next to Ned Chris & Mark Mike, Mike Lovato,<br />dove in on time started in Diving well<br /><br />did 2 1/2 rounds of 150 fr 50 k 150 fr 50 IM<br />stop at 5:50<br /><br />put on FS PRO LEGSKINS<br /><br />5 x 100 fr on 2:00 85% - 90% effort<br />went 62, 62, 62, 61, 60<br /><br />1:00 rest<br /><br />add up times from first set<br />2 + 2 + 2 + 1 + 0 = 7<br />add 5 more sec 7 + 5 = 12<br />then do a 500 in 5:12 or better<br /><br /><strong>500 fr STRONG for time </strong><br /><strong>went 5:10</strong><br /><br />200 fr easy<br /><br />4 x 50 fr on 1:00 85% - 90% effort<br />held 28's & 29's<br /><br />200 fr strong<br />went 1:57<br /><br />100 fr easy<br /><br />SWITCHED POOLS went to north end had blocks<br /><br />5 x 100 fr on 2:30 from a dive<br />85% - 90% effort<br />went 58, 58, 57, 56, 56<br /><br />1:00 rest<br /><br /><strong>500 fr STRONG for time from a dive</strong><br /><strong>lead the lane went 5:04</strong><br /><strong>I'm pretty sure this was my best practice time for a 500 free as a masters swimmer</strong><br /><strong></strong><br /><strong>100 easy</strong>Ande Rasmussenhttp://www.blogger.com/profile/15827474167737540857noreply@blogger.com0tag:blogger.com,1999:blog-1646671816655210366.post-21194884971057718832009-01-24T14:57:00.003-06:002009-01-24T15:24:08.708-06:001 hour postal swimSat Jan 24th 2009<br /><br />did the postal hour swim in today's practice<br /><br />NEXT MEET: USA Swimming Austin Grand Prix Austin TX<br />March 5 - 7, 2009 40 days away<br />Meet format: Short Course AM, Long Course PM<br /><a href="http://www.utexas.edu/longhornaquatics/meets" target="_blank">http://www.utexas.edu/longhornaquatics/meets</a><br />MEET INFO IS UP<br /><br />6:30 - 8:00<br />Whitney coached SCY swim center main pool NO Blocks<br />swam beside Larry Amy & Brandon<br />wore blue seventy nero comp<br /><br />warmed up till 6:52<br /><br />we started the one hour swim at 6:55<br />tried to stay long smooth and relaxed<br />whitney counted started out easy didn't want to die<br />hoped to keep up with larry<br />in the first 1000 I had arm cramps then they went away,<br />I wound up lapping Larry 3 times<br />towards the end I felt like I was close to getting calf cramps but I didn't get a full on cramp<br />whitney put a kick board in the water after each 1,000<br /><br /><br /><strong>here's my 500 / 1000 / 1650 splits</strong><br /><br />500 5:43.1<br /><br />1000 11:23.1 5:40.0<br /><br />1500 17:00.2 5:27.1<br /><br /><span style="color:#cc0000;">1650 18:40.0</span><br /><br />2000 22:33.1 11:10.0 5:32.9<br /><br />2500 28:06.5 5:33.4<br /><br />3000 33:35.5 11:02.4 5:29.0<br /><br /><span style="color:#cc0000;">3300 36:54.2 18:14.2</span><br /><br />3500 39:09.1 5:33.6<br /><br />4000 44:38.4 11:03.9 5:29.3<br /><br />4500 50:12.4 5:33.3<br /><br /><span style="color:#cc0000;">4950 55:11.1 18:16.9</span><br /><br />5000 55:43.3 11:04.9 5:30.9<br /><br />5350 59:36.2<br /><br /><strong>WENT 5,385 YARDS FOR MY 1 HOUR POSTAL SWIM</strong><br />which is much further than I thought I'd go<br /><br />easy 100<br /><br />here's the national records in my age group Mens 45 - 49<br />I didn't even know they kept National Records for this stuff<br /><a href="http://www.usms.org/longdist/ldrecords.php">http://www.usms.org/longdist/ldrecords.php</a><br /><br /><strong>M45-49 Records</strong><br />Event Name Year Record<br /><br />1 Hour Postal Gerry Rodrigues 2008 5575 Y<br /><br />3000 Y Postal Jim McConica 2000 31:10.18<br /><br />6000 Y Postal Sandy MacDonald 2001 1:05:06.32<br /><br />5K Postal Sandy MacDonald 2001 1:01:17.02<br /><br />10K Postal James Stewart 2004 2:13:47.24<br /><br />1-Mile Cable L Wood 2001 21:11.99<br /><br />2-Mile Cable James Stewart 2005 41:45.0Ande Rasmussenhttp://www.blogger.com/profile/15827474167737540857noreply@blogger.com2tag:blogger.com,1999:blog-1646671816655210366.post-2754661028041505552009-01-24T14:56:00.003-06:002009-01-24T15:06:20.577-06:00FAST FRIDAY<a href="http://forums.usms.org/blog.php?b=1144">FAST FRIDAY</a><br />January 23rd, 2009<br /><br />trying to decide whether to do the postal swim or not tomorrow That is the work out<br /><br />NEXT MEET: USA Swimming Austin Grand Prix Austin TX<br />March 5 - 7, 2009<br />41 days away<br />Meet format: Short Course AM, Long Course PM<br /><a href="http://www.utexas.edu/longhornaquatics/meets" target="_blank">http://www.utexas.edu/longhornaquatics/meets</a><br /><br />MEET INFO IS UP<br />5:30 - 7:00<br />Whitney coached SCY swim center diving well NO Blocks<br />swam beside Todd, Tyler, Chris, Doug & Max<br />dove in at on time<br /><br />WARM UP<br />1000 done 75 fr 50 IM 75 fr 50 k<br /><br />put on FS PRO JAMMERS<br /><br />5 x 100 fr on 2:00 best ave dove<br />went 57's & 56<br /><br />100 easy on 2:00<br />4 x 100 fr on 2:00 best ave drop 1 sec dove<br />went 57's & 56<br /><br />100 easy on 2:00<br /><br />3 x 100 fr on 2:00 best ave drop 1 sec<br />dove<br />went 55's & 56's<br /><br />100 easy on 2:00<br /><br />2 x 100 fr on 2:00<br />best ave dove drop 1 sec<br />went 55's<br /><br />100 easy on 2:00<br /><br />100 fr on 2:00<br />went 53<br /><br />5 x 50 fr on 1:00 best ave push<br />went 28's & 29's<br /><br />50 easy on 1:00<br /><br />4 x 50 fr on 1:00 best ave drop 1 sec<br />went 28's<br /><br />50 easy on 1:00<br /><br />3 x 50 fr on 1:00 best ave drop 1 sec push<br />went 28's<br /><br />50 easy on 1:00<br /><br />2 x 50 fr on 1:00 best ave push drop 1 sec<br />went 26's<br /><br />50 easy on 1:00<br /><br />50 fr on 1:00<br />dove went 23<br /><br />50 easyAnde Rasmussenhttp://www.blogger.com/profile/15827474167737540857noreply@blogger.com0tag:blogger.com,1999:blog-1646671816655210366.post-79944318585709621312009-01-24T14:56:00.000-06:002009-01-24T14:57:32.999-06:00Thu Jan 22ndposted Thu Jan 22nd at:<br /><a href="http://forums.usms.org/blog.php?b=1126">http://forums.usms.org/blog.php?b=1126</a>Ande Rasmussenhttp://www.blogger.com/profile/15827474167737540857noreply@blogger.com0tag:blogger.com,1999:blog-1646671816655210366.post-6929030702385543232009-01-24T14:55:00.000-06:002009-01-24T14:56:10.923-06:00posted Wed Jan 21st at<br /><a href="http://forums.usms.org/blog.php?b=1112">http://forums.usms.org/blog.php?b=1112</a>Ande Rasmussenhttp://www.blogger.com/profile/15827474167737540857noreply@blogger.com0tag:blogger.com,1999:blog-1646671816655210366.post-35841258462721909962009-01-24T14:54:00.000-06:002009-01-24T14:55:10.192-06:00Tue Jan 20th 2009blogged Tue Jan 20th at<br /><a href="http://forums.usms.org/blog.php?b=1090">http://forums.usms.org/blog.php?b=1090</a>Ande Rasmussenhttp://www.blogger.com/profile/15827474167737540857noreply@blogger.com0tag:blogger.com,1999:blog-1646671816655210366.post-77933198274965475292009-01-21T04:16:00.004-06:002009-01-21T04:48:17.256-06:00My Next Meet<strong>2009 USA Swimming Austin Grand Prix is </strong><br /><strong>44 days away</strong><br />Thursday March 5 - 7, 2009<br />Prelims: SCY; Finals: LCM<br />The University of Texas at Austin<br />LONGHORN AQUATICS<br /><br /><a href="http://www.utexas.edu/longhornaquatics/documents/2009_Austin_Grand_Prix_Meet_Info_1-16-09.pdf" target="_blank">Austin Grand Prix Meet Information</a><br /><a href="http://www.utexas.edu/longhornaquatics/documents/Austin_Grand_Prix_Time_Standards_wlogo_000.pdf" target="_blank">Grand Prix Time Standards</a><br /><br />I'm thinking about entering the following events:<br /><br /><strong>Thursday, March 5</strong><br /># 05 100 Butterfly 54.99 1:03.99<br /># 08 200 IM 2:02.09 2:20.99<br />#10 50 Freestyle 23.09 26.29<br /><br /><strong>Friday, March 6</strong><br />#18 100 Backstroke 57.99 1:05.89<br /><br /><strong>Saturday, March 7</strong><br /># 24 200 Backstroke 2:05.09 2:22.59<br /># 26 100 Freestyle 49.19 56.99<br /><br /><div>This meet mentions this rule for NCAA Athletes:</div><div><strong>NCAA Uniform Interpretation:</strong> </div><div>All NCAA athletes must abide by the NCAA Uniform Interpretation effective December 18, 2008: "The uniform is defined as one swimsuit or garment. No other suit, garment or material is permitted to be worn attached or supplemented under, over, or as part of the uniform. This includes tanks or briefs worn under the suit or drag suits worn over the suit."</div>Ande Rasmussenhttp://www.blogger.com/profile/15827474167737540857noreply@blogger.com0tag:blogger.com,1999:blog-1646671816655210366.post-11531483192005505082009-01-19T12:29:00.002-06:002009-01-19T12:45:19.323-06:00MEET 100 fl 50 bk<div><div><strong>Monday Jan 20, 2009</strong> </div><div> </div>Day 3</div><div> </div><div><strong>Longhorn Aquatics New Year's Classic</strong> USS Meet in Austin TX</div><div> </div><div>wore <a href="http://tinyurl.com/6dcwha" target="_blank"><span style="color:#22229c;">Blue Seventy Nero Comp</span></a><br /></div><div> </div><div><strong>#32 Boys 100 Fly</strong></div><div><div><strong>went 52.63</strong> </div><div>split 24.35 28.28</div><div>best time since i was in my 20's</div><div>went 53.18 in 2007 when i was 43 </div></div><div>went 52.70 in 1995 when I was 31 </div><div><a href="http://www.usms.org/comp/tt/toptenind.php?SwimmerID=02P06">http://www.usms.org/comp/tt/toptenind.php?SwimmerID=02P06</a></div><div> </div><div><strong>50 bk</strong> </div><div><strong>went 24.71 </strong></div><div>did 13 SDKs on each length</div><div><strong>last year I went 25.38 at this meet </strong></div><div>plan to swim the 50 back again tonight</div><div>hope to go faster</div><div>plan to take 12 SDKs on each length</div><div> </div>Ande Rasmussenhttp://www.blogger.com/profile/15827474167737540857noreply@blogger.com5tag:blogger.com,1999:blog-1646671816655210366.post-15423625159863922532009-01-19T12:24:00.002-06:002009-01-19T12:35:00.132-06:00Monday Jan 19th, 2009<br /><br />6:00 - 7:30<br />Whitney coached SCY swim center diving well, NO Blocks<br />dove in around 6:05<br />swam with Tyler Mike & John<br />beside Nate, Todd, Paul & doug<br /><br />2 x (200 150 100 50 )<br /><br />Assigned 4 x 150 15 sec rest<br />did 4 x (75 fr easy50 rest 25 fast)<br /><br />Assigned 4 x 125 15 sec rest<br />did 4 x (50 fr easy 50 rest 25 fast)<br /><br />Assigned 4 x 100 15 sec rest<br />did 4 x 25 easy 25 rest 25 fast<br /><br />assigned 4 x 75 15 sec rest<br />did 4 x 25 easy 25 fast<br /><br />4 x 50<br /><br />4 x 25<br /><br />Assigned 9 x 100 on 1:10<br />did: 9 x 50 on 1:10<br /><br />100 easyAnde Rasmussenhttp://www.blogger.com/profile/15827474167737540857noreply@blogger.com0tag:blogger.com,1999:blog-1646671816655210366.post-2553703265528273082009-01-18T12:52:00.004-06:002009-01-18T13:47:38.971-06:00200 fr meet got deeked<strong>Sunday Jan 18th, 2009</strong><br /><br />Day 2<br /><strong>Longhorn Aquatics New Year's Classic USS Meet in Austin TX<br /></strong><br /><strong>event #18 Boys 200 Free</strong><br />swam in heat 4 lane 5<br /><br />wore Blue Seventy Nero Comp<br /><br />went 1:48.9<br />splits<br />25.63<br />28.05 53.68<br />28.50 1:22.18<br />26.74 1:48.92 55.24<br /><br />55.24 - 53.68 = 1.56 diff<br />I 2 beat kicked the first 150 & 6 beat kicked the last 50<br />My SDK plan didn't go as I hoped it would but I took a few off each turn<br /><br />got DQed for false start<br />I don't feel that I false started I didn't leave early<br /><div>I went down to the ready position and my back leg twitched before the gun went off </div><div>I'm happy that I improved my in season 200 free time by almost 2 seconds </div><div><br /><strong>Monday</strong><br />#32 Boys 100 Fly<br />Deck entered the 50 BK<br />plan to do the 6:00 - 7:30 masters workout monday morning before the meet</div>Ande Rasmussenhttp://www.blogger.com/profile/15827474167737540857noreply@blogger.com3tag:blogger.com,1999:blog-1646671816655210366.post-41454718632247121082009-01-17T12:43:00.004-06:002009-01-17T14:23:39.816-06:00MEET RESULTS 200 IM & 50 FR<strong>Saturday Jan 17th, 2009</strong><br /><br />Longhorn Aquatics New Year's Classic USS Meet in Austin TX<br />BEGAN TODAY<br />what's interesting about this meet is it was seeded fastest to slowest<br />heats 1, 2 & 3 were seeded championship style<br /><br />wore Blue Seventy Nero Comp<br /><br />I swam this morning but scratched finals, got family in town (dinner) and want to rest up for tomorrow. Plan to scratch finals tomorrow too.<br /><br />Sat<br /><strong>Event #4 </strong><br /><strong>Boys 200 IM</strong><br />Entered with a 2:00.85 which I went at the SCY champs in early March 2005<br />swam in heat 3 lane 2<br />going in my plan was:<br />FL cruise save legs gentle sdk breathe<br />BK cruise save legs gentle SDK breathe<br />fast bk to br turn<br />BR work it great form<br />FR 6 beat kick work it<br /><strong>went 2:00.35</strong><br />split it<br />26.12<br />31.50 57.62<br />34.43 1:32.05<br />28.27 2:00.32 (feel like I should have been tougher on the free)<br /><br /><br /><strong>event #6 </strong><br /><strong>Boys 50 Free</strong><br />entered with 22.58 which I went at this meet last year<br />swam in heat 2 lane 2<br /><strong>went 21.99</strong><br />I'm pleased with this time<br />considering I'd just swam a 200 IM and didn't rest for this mkeet at all<br /><br /><br /><strong>Sunday</strong><br />#18 Boys 200 Free, hope to split it well<br /><br /><br /><strong>Monday </strong><br />#32 Boys 100 Fly<br />may Deck enter the 50 BK<br />I plan to do the 6:00 - 7:30 masters workout monday morning before the meetAnde Rasmussenhttp://www.blogger.com/profile/15827474167737540857noreply@blogger.com4tag:blogger.com,1999:blog-1646671816655210366.post-34340596091705842802009-01-17T12:36:00.003-06:002009-01-17T13:54:39.534-06:00worked out swam in meet<strong>Saturday Jan 17th, 2009</strong><br /><br />thought you might enjoy this<br /><strong>men's 4x100 freestyle relay - Beijing - UNDERWATER VIEW<br /></strong><a href="http://www.youtube.com/watch?v=z7dRC2lAp-U">http://www.youtube.com/watch?v=z7dRC2lAp-U</a><br />and this<br /><strong>phelps turn</strong><br /><a href="http://www.youtube.com/watch?v=T9eDAQxL5cA">http://www.youtube.com/watch?v=T9eDAQxL5cA</a><br /><br />SWAM In the meet today<br />in next blog here<br />short cut: <a href="http://tinyurl.com/AndeSwim" target="_blank">http://TinyURL.com/AndeSwim</a><br />MEET: Longhorn Aquatics New Year's Classic USS Meet in Austin TX<br />Saturday January 17 - Monday 19th<br />BEGAN TODAY training through<br />Entered<br />Sat<br />#4 Boys 200 IM 2:00.85<br />#6 Boys 50 Free 22.58<br />Sun<br />#18 Boys 200 Free 1:50.70<br />Mon<br />#32 Boys 100 Fly 53.18<br />May Deck enter the 50 BK<br /><br />NEXT MEET: USA Swimming Austin Grand Prix in Austin TX<br />March 5 - 7, 2009<br />47 days away<br />Meet format: Short Course AM, Long Course PM <a href="http://www.utexas.edu/longhornaquatics/meets" target="_blank">http://www.utexas.edu/longhornaquatics/meets</a><br />Time Standards are up<br /><br />6:00 - 7:30<br />Whitney coached SCY swim center diving well, NO Blocks<br />dove in around 6:30 swam with Tyler and Mike<br />beside Nate, Desiree, & Larry, Pat Evoe &<br /><br />warm up<br />missed it<br /><br />assigned 5 x 200 on 2:40<br />did 2 x 150 on 2:40<br /><br />300 IM 50 k 25 dr<br /><br />assigned 4 x 200 on 2:30<br />did 4 x 150 on 2:30<br /><br />300 IM 50 dr 25 sw<br /><br />assigned 3 x 200 on 2:20<br />did 3 x 150 on 2:20<br /><br />300 IM 50 dr 25 sw<br /><br />assigned 2 x 200 on 2:10<br />did 2 x 150 on 2:10<br /><br />300 IM 50 dr 25 sw<br /><br />assigned 200 on 2:00<br />did nothing, got times for Tyler and Mike they went 1:58's<br /><br />100 easy<br /><br />went to Whole foods with the gang for breakfast<br /><br />SWAM IN MEET will post results when I get homeAnde Rasmussenhttp://www.blogger.com/profile/15827474167737540857noreply@blogger.com0tag:blogger.com,1999:blog-1646671816655210366.post-76123110863685254222009-01-16T17:06:00.003-06:002009-01-16T17:17:08.875-06:00Fast FRIDAY, meet begins tomorrow<strong>Friday Jan 16th, 2009</strong><br /><br />Ande's Swimming Blog short cut is <a href="http://tinyurl.com/AndeSwim" target="_blank">http://TinyURL.com/AndeSwim</a><br /><br />NEXT MEET: <strong>Longhorn Aquatics New Year's Classic</strong> USS Meet in Austin TX is<br />Saturday January 17 - Monday 19th<br />1 day away<br />REAL TIME RESULTS will be at<br /><a href="http://www.utexas.edu/longhornaquatics/results/index.htm">http://www.utexas.edu/longhornaquatics/results/index.htm</a><br />training through not rested<br />Entered<br />Sat<br />#4 Boys 200 IM 2:00.85<br />#6 Boys 50 Free 22.58<br />Sun<br />#18 Boys 200 Free 1:50.70<br />Mon<br />#32 Boys 100 Fly 53.18<br />May Deck enter the 50 fly & 50 BK<br /><br />NEXT MEET: USA Swimming Austin Grand Prix in Austin TX<br />March 5 - 7, 2009<br />48 days awayMeet format: Short Course AM, Long Course PM <a href="http://www.utexas.edu/longhornaquatics/meets" target="_blank">http://www.utexas.edu/longhornaquatics/meets</a><br />Time Standards are up<br /><br />DID NOT LIFT WEIGHTS TODAY<br /><br />6:30 - 8:00<br />Whitney coached SCY swim center main pool, NO Blocks<br />arrived early / dove in first<br />swam with Max and Meg<br />beside Tyler Andrew Chris Jon Andrew & Larry<br /><br />warm up<br />800<br /><br />put my old FS PRO legskin<br />Tech suits are made from hydrophobic material, meaning they repel water, I've noticed as some suits age they don't repel water as well as they did when they were new. Further they stretch out and don't squeeze as tightly losing their compression.<br /><br />100 free fast<br />went 52<br /><br />100 free easy<br /><br />30 x 100 free on 2:00<br />odds: FAST from a dive be within 5 sec of the first fast 100<br />evens: easy<br />went 54's & 55's on the 14 fast 100's<br />went 53 on #15<br />also I left early on the easy ones so this set was more like:<br />Odds FAST on 1:20<br />evens easy on 2:40<br /><br />this was a HARD SET<br /><br />~ ~ ~ ~ ~<br /><br />Then I drove to san marcos and coached the san marcos high school team their district meet is in 2 weeks.Ande Rasmussenhttp://www.blogger.com/profile/15827474167737540857noreply@blogger.com0tag:blogger.com,1999:blog-1646671816655210366.post-20638984289438813272009-01-15T20:00:00.002-06:002009-01-15T20:07:05.358-06:00made 3 x 200 fr on 2:10<strong>Thursday Jan 15th, 2009</strong><br /><br />Ande's Swimming Blog short cut is <a href="http://tinyurl.com/AndeSwim" target="_blank">http://TinyURL.com/AndeSwim</a><br /><br />NEXT MEET: Longhorn Aquatics New Year's Classic USS Meet in Austin TX<br />Saturday January 17 - Monday 19th<br />2 days away<br />training through<br />Entered<br />#4 Boys 200 IM 2:00.85<br />#6 Boys 50 Free 22.58<br />#18 Boys 200 Free 1:50.70<br />#32 Boys 100 Fly 53.18<br /><br />May Deck enter the 50 fly & 50 BK<br /><br />NEXT MEET: USA Swimming Austin Grand Prix in Austin TX<br />March 5 - 7, 2009<br />49 days away<br />Meet format: Short Course AM, Long Course PM <a href="http://www.utexas.edu/longhornaquatics/meets" target="_blank">http://www.utexas.edu/longhornaquatics/meets</a><br />Time Standards are up<br /><br /><br />6:30 - 8:00<br />Whitney coached SCY swim center main pool, NO Blocks<br />dove in at 6:42<br />swam with Tyler & Brad beside Brandon, Amy Doug, Ned, Mary Andrew & Larry<br /><br />I came in today with the idea I was going to take things pretty easy and rest up a little for Fast Friday and my Meet this this week end, but it didn't quite workout that way<br /><br />warm up<br /><br />assigned 900<br />did 250<br /><br />3 x 200 fr on 2:30<br />right into<br />3 x 100 on 1:15 right into<br />3 x 50 on 38<br /><br />100 k easy<br /><br />3 x 200 fr on 2:20<br />right into<br />3 x 100 on 1:10<br />right into<br />3 x 50 on 35<br /><br />100 k easy<br /><br />Got out put on my FS PRO JAMMERS<br /><br />3 x 200 fr on 2:10 MADE IT<br />supposed to go right into 3 x 100 on 1:05<br />but I skipped the first 50<br />supposed to go right into the<br />3 x 50's on 32<br />we should have left on the :45, but we left on the top<br /><br />100 k easy<br /><br />4 x 25 fl on 30<br />4 x 50 k on 50<br />100 DPS<br /><br />4 x 25 fl on 30<br />4 x 50 k on 50 went :27 on #4<br />100 DPS took 30 strokes<br />only took 3 SDKs off each wall<br /><br />~ ~ ~ ~ ~<br />Had thoughts to expand on a SFF Tip and coined a new swimming termAnde Rasmussenhttp://www.blogger.com/profile/15827474167737540857noreply@blogger.com2tag:blogger.com,1999:blog-1646671816655210366.post-25230208174437931632009-01-14T17:29:00.002-06:002009-01-14T17:41:34.094-06:00meet in 3 daysWednesday Jan 14th, 2009<br /><br />NEXT MEET: Longhorn Aquatics New Year's Classic USS Meet in Austin TX<br />Saturday January 17 - Monday 19th<br />3 days away training through<br /><br />NEXT MEET: USA Swimming Austin Grand Prix in Austin TX<br />March 5 - 7, 2009<br />50 days away<br />Meet format: Short Course AM, Long Course PM<br /><a href="http://www.utexas.edu/longhornaquatics/meets" target="_blank">http://www.utexas.edu/longhornaquatics/meets</a><br />Time Standards are upgot cuts in the events I want to swim<br /><br />WEIGHTS<br />lat press<br />lat pull<br />bench press<br />leg press<br /><br />6:30 - 8:00<br />Whitney coached SCY swim center main pool, NO Blocks<br />dove in at 6:35<br />swam with Tyler Andrew Mike Varozza, & Nate<br />beside Andrew, Larry Mark & Tom<br /><br />warm up<br />900 done 100fr 50fl 100fr 50bk 100fr 50br<br /><br />8 x 25 fl on 25<br /><br />4 x 150 fr on 2:00 desc went 1:32<br /><br />8 x 50 on 50 done fl bk<br /><br />4 x 150 fr on 2:15 strong<br />held 1:30's & 31's<br /><br />8 x 75 on 1:15 done fl bk br<br /><br />assigned 4 x 150 on 2:00 3 breaths per 25<br />did 4 x (50 fr 50 rest 50 fr) took 6 SDKs off each wall<br /><br />got out around 7:40 am drove to San Marcos to work with the San Marcos High Swim TeamAnde Rasmussenhttp://www.blogger.com/profile/15827474167737540857noreply@blogger.com1tag:blogger.com,1999:blog-1646671816655210366.post-64888828641987110792009-01-14T17:10:00.002-06:002009-01-14T17:29:12.676-06:00Tuesday Jan 13th, 2009<br />short cut <a href="http://tinyurl.com/AndeSwim" target="_blank">http://TinyURL.com/AndeSwim</a><br /><br /><strong>NEXT MEET: Longhorn Aquatics New Year's Classic USS Meet in Austin TX</strong><br />Saturday January 17 - Monday 19th<br />4 days away training on through (no rest)<br />Entered<br />#4 Boys 200 IM 2:00.85<br />#6 Boys 50 Free 22.58<br />#18 Boys 200 Free 1:50.70<br />#32 Boys 100 Fly 53.18<br />May Deck enter the 50 fly & 50 BK<br /><br />NEXT MEET: <strong>USA Swimming Austin Grand Prix</strong> in Austin TX<br />March 5 - 7, 2009<br />51 days away<br />Meet format: Short Course AM, Long Course PM <a href="http://www.utexas.edu/longhornaquatics/meets" target="_blank">http://www.utexas.edu/longhornaquatics/meets</a><br /><br />6:30 - 8:00<br />Whitney coached SCY swim center main pool, NO Blocks<br />dove in at 6:34<br />swam with Tyler and Brad<br />beside Andrew, Brandon, Ned, Paul, Doug Larry & <a href="http://www.arizonaathletics.com/sports/w-swim/spec-rel/093005aae.html">Meg</a><br /><br />warm up<br />2 x (300, 200, 100)<br /><br />8 x 50 fr on 35<br />Made it despite cramping tight arms<br />right into<br />100 easy DPS count your strokes<br /><br />8 x 75 done 50 k 25 fast on 1:05<br />worked my SDK on the 25 fast<br /><br />rest 30 - 1:00<br /><br />8 x 50 fr on 34<br />MADE IT<br />right into 100 easy DPS count your strokes<br /><br />8 x 75 done 50 fr 25 bk on 1:05<br />worked my SDK on the 25 fast<br /><br />Rest 30 - 1:00<br /><br />8 x 50 fr on 32<br />Made It right into 100 easy DPS count your strokes<br /><br />8 x 75 done 50 fist closed 25 bk on 1:15<br />worked my SDK on the 25 fast<br /><br />20 x 25<br />2 rounds of<br />2 on 15<br />2 on 20<br />2 on 25 with one breath<br />2 on 30 with no breath<br />then 4 easy<br /><br />25 easy<br /><br />25 SDK FAST on my belly<br />roll start<br />amy timed<br />went 11.8<br />Why is my belly SDK much slower than my back SDK?<br /><br />50 easyAnde Rasmussenhttp://www.blogger.com/profile/15827474167737540857noreply@blogger.com0tag:blogger.com,1999:blog-1646671816655210366.post-91263644421649240282009-01-12T22:50:00.002-06:002009-01-12T22:57:04.826-06:005 days away from my first scy meet<strong>Monday Jan 12th, 2009</strong><br /><br />My left lower back hurt a little, with pings of sharp pain now and then, felt it a little yesterday<br />My plan for the meet this weekend was to train through but I'm tempted to rest a little<br /><br />Ande's Swimming Blog short cut is <a href="http://tinyurl.com/AndeSwim">http://TinyURL.com/AndeSwim</a><br /><br />NEXT MEET: Longhorn Aquatics New Year's Classic USS Meet in Austin TX<br />Saturday January 17 - Monday 19th<br />5 days away training on through (no rest)<br /><a href="http://www.utexas.edu/longhornaquatics/results/index.htm%22]RESULTS[/URL"></a>Entered<br />#4 Boys 200 IM 2:00.85<br />#6 Boys 50 Free 22.58<br />#18 Boys 200 Free 1:50.70<br />#32 Boys 100 Fly 53.18<br />May Deck enter the 50 fly & 50 BK<br /><br />NEXT MEET: USA Swimming Austin Grand Prix in Austin TX<br />March 5 - 7, 2009<br />52 days away<br />Meet format: Short Course AM, Long Course PM <a href="http://www.utexas.edu/longhornaquatics/meets">http://www.utexas.edu/longhornaquatics/meets</a><br />Time Standards are up: <a href="http://www.utexas.edu/longhornaquatics/meets/documents/Austin_Grand_Prix_Time_Standards.pdf">http://www.utexas.edu/longhornaquatics/meets/documents/Austin_Grand_Prix_Time_Standards.pdf</a><br />I have cuts in the events I want to swim<br /><br />Lifted weights today<br />lat press 8 x 40, 8 x 45, 8 x 50, 8 x 55<br />lat pull 8 x 160, 6 x 197, 5 x 207<br />bench press 10 x 135, 6 x 185, 4 x 190<br />leg press 10 x 230, 10 x 320, 6 x 360<br /><br />6:30 - 8:00<br />Whitney coached SCY swim center main pool, NO Blocks<br />dove in at 6:41<br />swam with doug mike & nate<br />beside Tyler & Larry<br /><br />warm up<br />assigned 900<br />did 600<br /><br />4 rounds of: (swim & desc 1 - 3, k 4)<br />400 fr went 4:15 on #3<br />30 sec rest<br />200 im went 2:15 on #3<br />30 sec rest<br />100 bk<br /><br />did several rounds of<br />100 fr<br />075 br<br />050 bk<br />025 fl<br /><br />got out around 7:45 am<br />drove to San Marcos to help coach the San Marcos High Swim TeamAnde Rasmussenhttp://www.blogger.com/profile/15827474167737540857noreply@blogger.com0tag:blogger.com,1999:blog-1646671816655210366.post-45602705429655702442009-01-11T15:44:00.002-06:002009-01-11T16:14:28.311-06:00swim faster faster session<strong>Sunday Jan 11th, 2009</strong><a href="http://andesswimmingblog.blogspot.com/" target="_blank"></a><br /><br />did not swim yesterday<br />went to my daughters swim meet in Burnet Texas<br />We stopped in Marble Falls<br /><br />the short cut to Ande's Swimming Blog is<br /><a href="http://tinyurl.com/AndeSwim" target="_blank">http://TinyURL.com/AndeSwim</a><br /><br />still working on my SDK<br /><a href="http://www.youtube.com/watch?v=ax77_hHq9Dc">http://www.youtube.com/watch?v=ax77_hHq9Dc</a><br /><a href="http://www.youtube.com/watch?v=T9eDAQxL5cA">http://www.youtube.com/watch?v=T9eDAQxL5cA</a><br /><a href="http://www.youtube.com/watch?v=Ym_ks0aHkCE">http://www.youtube.com/watch?v=Ym_ks0aHkCE</a><br /><br />NEXT MEET: 6 days away<br />Saturday January 17 - Monday 19th<br />Austin TX<br /><strong>USS Meet Longhorn Aquatics New Year's Classic</strong><br />psyche sheet is up <a href="http://www.utexas.edu/longhornaquatics/documents/2009_New_Years_Classic_psych_sheet.pdf">http://www.utexas.edu/longhornaquatics/documents/2009_New_Years_Classic_psych_sheet.pdf</a><br />training on through (no rest)<br />Entered<br />#04 Boys 200 IM 2:00.85<br />#06 Boys 50 Free 22.58<br />#18 Boys 200 Free 1:50.70<br />#32 Boys 100 Fly 53.18<br /><br />NEXT MEET: 53 days away<br />March 5 - 7, 2009<br />USA Swimming Austin Grand Prix Austin TX<br />Meet format: Short Course AM, Long Course PM<br />QTs & order of event is AVAILABLE <a href="http://www.utexas.edu/longhornaquatics/meets/documents/Austin_Grand_Prix_Time_Standards.pdf">http://www.utexas.edu/longhornaquatics/meets/documents/Austin_Grand_Prix_Time_Standards.pdf</a><br /><a href="http://www.utexas.edu/longhornaquatics/meets" target="_blank">http://www.utexas.edu/longhornaquatics/meets</a><br />thinking about entering<br /><br />2009 All American Long Course Grand Prix<br /><br />Thursday, March 5<br />100 Butterfly<br />200 IM<br />50 Freestyle<br /><br />Friday, March 6<br />100 Backstroke<br /><br />Saturday, March 7<br />200 Backstroke<br />100 Freestyle<br /><br />Today's Swimming practice<br />noon to 1:15<br />Bridgette coached<br />SCY swim center main pool, NO Blocks<br />dove in at 12:05<br />swam with Jeff<br />beside Marcio, Larry Nate & <strong>Paul</strong> W. who needs to keep his head down / neutral when he streamlines<br /><br /><strong>Warm up</strong><br />assigned 900<br />did around 600<br /><br />main set<br />assigned: 300 fr 200 fr 100 fr<br />did: 3 x 50 fr, 2 x 50, 50 took at least 5 SDKs off each wall<br /><br />assigned: 300 k 200 k 100 k<br />did: 3 x 50 k, 2 x 50 k, 50 k<br /><br />assigned: 8 rounds of 75 fr fast on 1:10, 25 non free fast on 1:00<br />did: 8 rounds of 25 free easy on 1:10, 25 SDK from a dive no breath, held 11's <br /><br />spent the last 15 minutes of practice doing a<br />swim faster faster session with a swimmer<br />worked on streamlining, SDK and speed skills<br /><br />~ ~ ~ ~ ~ ~<br /><br />Wrote a new Swim Faster Faster Tip this morningAnde Rasmussenhttp://www.blogger.com/profile/15827474167737540857noreply@blogger.com1tag:blogger.com,1999:blog-1646671816655210366.post-90770923882245433302009-01-09T16:23:00.002-06:002009-01-09T16:33:40.425-06:00Fast Friday<strong>Friday Jan 9th, 2009</strong><br /><a href="http://andesswimmingblog.blogspot.com/" target="_blank"></a><br />short cut to Ande's Swimming Blog is<br /><a href="http://tinyurl.com/AndeSwim" target="_blank">http://TinyURL.com/AndeSwim</a><br /><br />The link to to the videos and interviews of the Texas Auburn Meet is <a href="http://www.floswimming.org/videos/co...4-texas-auburn" target="_blank">http://www.floswimming.org/videos/co...4-texas-auburn</a><br /><br />NEXT MEET: 8 days away<br />Saturday January 17 - Monday 19th<br />Austin TX<br />USS Meet Longhorn Aquatics New Year's Classic<br />training on through (no rest)<br />Entered<br />#4 Boys 200 IM 2:00.85<br />#6 Boys 50 Free 22.58<br />#18 Boys 200 Free 1:50.70<br />#32 Boys 100 Fly 53.18<br /><br />NEXT MEET: 55 days away<br />March 5 - 7, 2009<br />USA Swimming Austin Grand Prix Austin TX<br />Meet format: Short Course AM, Long Course PM <a href="http://www.utexas.edu/longhornaquatics/meets" target="_blank">http://www.utexas.edu/longhornaquatics/meets</a><br /><br />6:30 - 8:00<br />Whitney coached SCY swim center main pool, NO Blocks<br />dove in at 6:33 swam with Andrew and Joe<br />beside Todd, Mike, Ned, Larry, Kendall, Jaimie, Chuck, and Doug<br />Brad, Tyler, and Jon were not there , what's up with that dudes?<br /><br /><strong>warm up</strong><br />20 minutes choice<br /> swam around 300 then did<br />50's on :50 went over 1,000<br /><br />Put on FS PRO legs & wore them for the rest of practice<br /><br /><strong>500 fr fast for time</strong><br />dive start off side<br />left 7 seconds behind Andrew<br />came in on 5:16 beside Larry and Todd<br /><strong>went 5:09</strong><br /><br />250 easy<br /><br /><strong>200 fr fast for time</strong><br />dive start left 7 seconds behind Andrew<br />came in on 2:01<br /><strong>went 1:54</strong><br /><br />200 easy<br /><br /><strong>100 fr fast</strong><br />dive start<br /><strong>went 51 low</strong><br /><br />100 easy<br /><br /><strong>20 x 50 fr on 1:00</strong><br />best average<br /><strong>held 26's & 27's</strong><br />on the last one I split the lane with andrew, we raced<br /><strong>went 24</strong><br /><br />100 easy<br /><br />so at this point I thought we're done with hard stuff for this practice, hoping for a nice cool down but NO<br /><br /><strong>5 x 100 fr</strong> fast on 2:00<br />best average<br /><strong>held 58's</strong><br /><br />100 easyAnde Rasmussenhttp://www.blogger.com/profile/15827474167737540857noreply@blogger.com0tag:blogger.com,1999:blog-1646671816655210366.post-78686973028122147932009-01-08T17:11:00.002-06:002009-01-08T17:30:05.072-06:0050 back Fast, Time Surprised me<strong>Thursday Jan 7th, 2009</strong><br /><br />The short cut to Ande's Swimming Blog is <a href="http://tinyurl.com/AndeSwim" target="_blank">http://TinyURL.com/AndeSwim</a><br /><br />NEXT MEET is 9 days away<br />Saturday January 17 - Monday 19th in<br />Austin TX<br />USS Meet Longhorn Aquatics New Year's Classic<br />training on through (no rest)<br />Entered #4 Boys 200 IM 2:00.85<br />#6 Boys 50 Free 22.58<br />#18 Boys 200 Free 1:50.70<br />#32 Boys 100 Fly 53.18<br /><br />NEXT MEET is 56 days away<br />March 5 - 7, 2009<br />USA Swimming Austin Grand Prix Austin TX<br />Meet format: Short Course AM, Long Course PM Meet Events: Thursday, Friday, Saturday <a href="http://www.utexas.edu/longhornaquatics/meets" target="_blank">http://www.utexas.edu/longhornaquatics/meets</a><br /><br />Weights<br />Lat press 8 x 40 8 x 45 6 x 50<br />lat pull 8 x 167 5 x 207<br />bench press 8 x 135 6 x 185<br />leg press 8 x 180 8 x 270<br /><br />6:30 - 8:00 dove in at 6:38<br />Whitney coached<br />SCY swim center main pool, NO Blocks<br />swam with Ned and tyler, beside Todd, Desiree, & Larry<br />tyler had a crick in his neck and got out early<br /><br /><br />warm up<br />assigned 900 done 100 fr 25 k 25 underwater<br />did 600<br /><br />3 x 300 fr desc on 4:00<br />went 3:21<br /><br />4 x 50 on 1:00 done 25 fast IM order, 25 easy<br /><br />3 x 200 fr desc on 4:00<br />went 2:01 on #3<br /><br />4 x 50 on 1:00 breath control<br />took 3 on 1, & 2 on the rest<br /><br />assigned: 3 x 300 fr desc on 4:00<br />did: wasn't feeling so good so I skipped a couple 50's on each one<br /><br />4 x 50 on 1:00 done 25 fast IM order, 25 easy<br /><br />assigned 3 x 200's on 2:40 desc<br />Put on FS PRO JAMMERS<br />did: a couple easy speed 100's 56 55<br /><br />4 x 50 on 1:00 done 25 smooth 25 with 6 SDKs<br /><br />100 easy<br /><br />rested 10 minutes<br /><br />50 bk fast<br />whitney timed roll start<br />wore FS PRO jammers<br />went 23.3<br />(which surprised me, didn't think I was or could go that fast today)<br /><br />100 easy roll start = (forward dive off side, roll to back underwater, watch starts when feet leave the wall)<br /><br />~ ~ ~ ~ ~<br /><br />UT Men & Women are at Auburn for a duel meet today<br />Several post grads trained at UT this morning<br />Garrett Weber Gale & Dale Rogers worked out in the lane next to mine<br />Tags:Ande Rasmussenhttp://www.blogger.com/profile/15827474167737540857noreply@blogger.com1tag:blogger.com,1999:blog-1646671816655210366.post-76235976129688521982009-01-07T16:43:00.001-06:002009-01-07T16:48:17.884-06:00IM DayWednesday Jan 7th, 2009<br /><br />NEXT MEET: 10 days away<br />Saturday January 17 - Monday 19th<br />Austin TX<br />USS Meet Longhorn Aquatics New Year's Classic<br />training on through (no rest)<br />Entered<br />#4 Boys 200 IM 2:00.85<br />#6 Boys 50 Free 22.58<br />#18 Boys 200 Free 1:50.70<br />#32 Boys 100 Fly 53.18<br /><br />MEET: 57 days away<br />March 5 - 7, 2009<br />USA Swimming Austin Grand Prix Austin TX<br />Meet format: Short Course AM, Long Course PM<br />Meet Events: Thursday, Friday, Saturday<br /><a href="http://www.utexas.edu/longhornaquatics/meets" target="_blank">http://www.utexas.edu/longhornaquatics/meets</a><br /><br />short cut to Ande's Swimming Blog is<br /><a href="http://tinyurl.com/AndeSwim" target="_blank">http://TinyURL.com/AndeSwim</a><br />It's OK to Comment there<br /><br />Planned to lift weights today but goofed around on the computer this morning<br /><br />6:30 - 8:00<br />Whitney coached SCY swim center main pool, NO Blocks<br />swam with Todd, Brad,<br />beside Tyler Nate, Paul Desiree, Andrew, Mary and Ned<br />arrived EARLY dove in on time<br />Did a lot of SDK today<br /><br />warm up<br />800 done 75 free 25 foot first scull<br /><br />4 rounds of (one each stroke IM order)<br />100 kick, 100 drill REST 1 minute<br />(this was the same as a 200 on 4:00)<br />100 fast<br />went fl 58 bk 57 br 71 fr 54<br /><br />800 done 50 with 4 breaths / 50 bk / 50 with 2 breaths / 50 scull<br /><br />assigned 400 aerobic<br />did 100 fr 50 rest 100 fr 50 rest 100 fr<br /><br />4 x 50 fl on 1:00 desc<br />went 26 on #4<br /><br />assigned 300 aerobic<br />went 3 x 50<br />assigned 4 x 50 bk on 1:00 desc<br />did: changed into FS PRO Jammers<br />50 bk fast<br />went 25 on #4<br /><br />assigned 200 aerobic<br />did 2 x 50<br /><br />4 x 50 br on 1:00<br />went 31 on #4<br /><br />assigned 100 aerobic<br />did 50 easy<br /><br />2 x 50<br />went 23<br /><br />50 easy<br /><br />remembered what Whitney said said to me yesterday about breath control sets and did them correctly today<br /><br />~ ~ ~ ~ ~<br />UT Women trained at 8:00 Think UT men came in at 8:30<br />Tags:Ande Rasmussenhttp://www.blogger.com/profile/15827474167737540857noreply@blogger.com0tag:blogger.com,1999:blog-1646671816655210366.post-20570272265723396022009-01-06T17:07:00.003-06:002009-01-06T17:16:19.866-06:002 sets of 8 x 150'sTuesday Jan 6th, 2009<br /><br />NEXT MEET:<br />11 days away<br />Saturday January 17 - Monday 19th<br />USS Meet Longhorn Aquatics New Year's Classic<br />training through it (no rest)<br /><br />NEXT MEET:<br />58 days away<br />March 5 - 7, 2009<br />USA Swimming Austin Grand Prix<br />Meet format: Short Course AM, Long Course PM<br />Meet Events: Thursday, Friday, Saturday<br /><a href="http://www.utexas.edu/longhornaquatics/meets" target="_blank">http://www.utexas.edu/longhornaquatics/meets</a><br />(will rest some for this)<br /><br />short cut to Ande's Swimming Blog is<br /><a href="http://tinyurl.com/AndeSwim" target="_blank">http://TinyURL.com/AndeSwim</a><br />Comment there Planned to lift weights today but went to bed at 12:30 last night because I picked up my dau at the airport late last night, her flight was delayed<br /><br />How about the Longhorn's down to the wire nail biter Fiesta Bowl victory?<br /><br />6:30 - 8:00<br />Whitney coached SCY swim center main pool, NO Blocks<br />swam with Mike Varozza, Andrew, and Russell,<br />beside Larry, Ned, Mark, Mary and Doug<br /><br />warm up<br />went around 600<br /><br />8 x 150 fr on 2:00<br />desc 1 - 4 hold 5 - 8<br />went 1:35ish on 4 - 8<br /><br />500 done 100 k 25 fast<br /><br />8 x 150 fr on 2:05 desc 1 - 4 hold 5 - 8<br />hurtin on this round skipped a 50 on #6<br />went 1:34 on #8<br /><br />500 fr take 4 breaths each 25<br /><br />4 rounds of<br />75 fr on :60 "5 SDKs off each wall"<br />50 IM on :50<br />25 fr fast no breath on :30<br /><br />100 easy<br /><br />Whitney said I should to do the breath control sets and it might make a difference<br /><br />~ ~ ~ ~ ~<br /><br />UT Men trained this morning, Russell Mark USA Swimming's biomechanics coordinator was on deck. UT Women are back from Colorado Springs<br /><br />~ ~ ~ ~ ~<br /><br />upcoming meets<br /><br />January 17 - 19<br />Austin, TX<br />USS SCY<br /><a href="http://www.utexas.edu/longhornaquatics/meets/documents/Meet_Announcement_2009_New_Years_Classic_revised_10_22.pdf" target="_blank">New Year's Classic </a><br /><br />Thu Mar 5 - Sat Mar 7<br />Austin, TX<br />USS SCY/LCM<br /><a href="http://www.utexas.edu/longhornaquatics/meets/" target="_blank">USA Swimming Austin Grand Prix </a><br /><br />03/27 - 3/29<br />Southlake, North Dallas, TX<br />USMS SCY<br />2009 South Central Zone Championships<br /><br />May 7 - 10<br />Fresno, CA,<br />SCY USMS<br /><a href="http://www.usms.org/comp/scnats09/" target="_blank">2009 Short Course National Championships </a><br /><br />6/11<br />Austin, TX at UT<br />LCM USS<br />Texas Senior Circuit #3<br /><br />07/18 - 7/19/2009<br />The Woodlands, TX<br />LCM USMS<br />2009 South Central LCM Zone ChampionshipsAnde Rasmussenhttp://www.blogger.com/profile/15827474167737540857noreply@blogger.com0tag:blogger.com,1999:blog-1646671816655210366.post-90077447716976574762009-01-05T17:00:00.005-06:002009-01-05T18:29:56.139-06:00fast 300<strong>Monday Jan 5th, 2009</strong><br /><br />enjoyed Garrett Weber Gale's Jan 4th 2009 blog post<br /><a href="http://garrettwebergale.blogspot.com/">http://garrettwebergale.blogspot.com/</a><br /><br />next meet is<br />Saturday January 17 - Monday 19th<br />USS Meet <a href="http://www.utexas.edu/longhornaquatics/meets/documents/Meet_Announcement_2009_New_Years_Classic_revised_10_22.pdf" target="_blank">Longhorn Aquatics New Year's Classic</a><br />12 days away<br />plan to train through it (no rest)<br /><br />short cut to this blog is <a href="http://tinyurl.com/AndeSwim" target="_blank">http://TinyURL.com/AndeSwim</a><br />It's OK to comment here<br /><br />Tyler emailed this morning to let me know that the USMS record keeper updated our SCM <a href="http://www.usms.org/comp/poolrecords.php?&CourseID=3&&Sex=M&&AgeGroupID=12&&ri=r" target="_blank">relay</a> records and my <a href="http://www.usms.org/comp/poolrecords.php?&CourseID=3&&Sex=M&&AgeGroupID=6&&ri=i" target="_blank">individual</a> records guess it's official now, it's nice when records last longer than 3 hours.<br /><br />6:30 - 8:00<br />Whitney coached SCY swim center main pool, NO Blocks<br />swam with Todd "the breastroke god" Bartee, Mike, Brandon & Amy<br />beside Larry, Nate, Paul and a new swimmer Annie Getter Brown,<br />even Doug returned several lanes over from hernia surgery and about a month off<br />dove in around 6:38ish<br /><br />200 missed<br />100 k missed<br />200 started here<br />100 k 200<br />100 k<br /><br />16 x 25 on :25<br />3 fl drill or free<br />1 fly fast 4 x 75 fr on 1:00 desc (moderate interval)<br />went 44 on #4<br /><br />16 x 25 on :25<br />3 bk mod<br />1 bk fast<br /><br />4 x 150 fr on 2:00 desc (moderate interval)<br />went 1:40, 1:38, 1:37, 1:30<br /><br />16 x 25 on :25<br />3 br drill or free<br />1 br fast went 15's & 16's<br /><br />4 x 300 fr on 4:00 desc<br />went 3:25, 3:18, 3:11,<br />took an extra 30 sec rest before #4<br /><strong>went 3:01</strong><br /><br />16 x 25 fr on :25<br />3 fr mod<br />1 fr fast<br /><br />100 easy<br /><br />~ ~ ~ ~ ~<br /><br />UT Men were training and Russell Mark USA Swimming's biomechanics coordinator was on deck.<br />Tags:Ande Rasmussenhttp://www.blogger.com/profile/15827474167737540857noreply@blogger.com0tag:blogger.com,1999:blog-1646671816655210366.post-33260122543687877502009-01-05T05:04:00.003-06:002009-01-05T05:11:41.731-06:00<strong>Monday January 5th 2008</strong><br /><br />got an email from Tyler the Miler<br />our new relay records are now up on the USMS site at:<br /><a href="http://www.usms.org/comp/poolrecords.php?&CourseID=3&&Sex=M&&AgeGroupID=12&&ri=r">http://www.usms.org/comp/poolrecords.php?&CourseID=3&&Sex=M&&AgeGroupID=12&&ri=r</a><br /><br />he wrote there's 2 more we need to go after<br />4 x 100 fr &<br />4 x 200 fr<br /><br />my name also appears for SCM / men's records / 45-49 at<br /><a href="http://www.usms.org/comp/records.php?slt=a&ri=i">http://www.usms.org/comp/records.php?slt=a&ri=i</a><br />in the 50 fr, 50 bk & 100 IMAnde Rasmussenhttp://www.blogger.com/profile/15827474167737540857noreply@blogger.com1tag:blogger.com,1999:blog-1646671816655210366.post-25775314970690145572009-01-04T14:03:00.001-06:002009-01-04T14:05:51.569-06:00Sunday January 4th 2009Sunday January 4th 2009<br /><br />Weights<br /><br />lat press<br />8 x 40 8 x 45 6 x 50 6 x 55<br /><br />lat pull<br />8 x 167 6 x 197 5 x 207<br /><br />bench press<br />10 x 135 6 x 185 5 x 185<br /><br />leg press<br />10 x 180 8 x 270 8 x 320Ande Rasmussenhttp://www.blogger.com/profile/15827474167737540857noreply@blogger.com0