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Wed May 8th, 2013, LCM & SCY Swam: LCM Tue May 7th Lifted: Tue May 7th Whitney Coached 6:30 - 8:00 SCY UT Swim Center main pool & diving well Swam with: Jim Tyler & Mike Beside: Todd, Chris, Marcio, Ned, Dick & Sam Warm up LCM 20 x 50 on 1:00 1 fr 2 no fr 3 fr 4 K on back Main Set moved to diving well (warm pool) 4 rounds of 5 x 100 done 25 stroke 50 free 25 stroke on 1:20 right into 6 x 50 FR on 35 REST 30 sec 100 K fast 100 easy 6 x 125 30 sec rest odds IM fast evens 10 breaths total Next Meets: Jun 5 - 12, 2013 LCM 2013 Pan-American Masters Championships Sarasota, FL DAYS TILL Jul 19 - 21, 2013 LCM 2013 USMS South Central Zone LCM Championships Jenks, OK 74037
Mon May 6th, 2013, SCY haven't blogged in 2 weeks, WTH? gonna try to do better I've been training 6x / week and doing weights 2 or 3 went to orlando a week ago and swam 2x at typhoon lagoon body surfing put in a good week of training last week Pan Pacs are 30 days away, might train hard 1 more week then start resting and preparing for it Whitney Coached 6:30 - 8:00 SCY UT Swim Center diving well Swam with: Jim Paul & Tyler Beside Marcio, Ned, David Alley & UT Swimmer Sam Lewis Warm up 3 x 300 Main Set 4 x 200 on 2:35 done 175 fr 25 bk 400 4 x 200 on 2:35 done 150 fr 50 bk 400 4 x 200 on 2:35 done 125 fr 75 bk 400 20 x 25 on 30 1 K FAST IM order 2 S FAST IM order 3 FR FAST No Breath 4 easy 5 easy Next Meets: Jun 5 - 12, 2013 LCM 2013 Pan-American Masters Championships Sarasota, FL DAYS TILL Jul 19 - 21, 2013 LCM 2013 USMS South Central Zone LCM Championships Jenks, OK 74037
Updated May 6th, 2013 at 11:12 AM by ande
Wed Apr 17th, 2013, SCY My soreness is fading. Way better today Next Meets: Jun 5 - 12, 2013 LCM 2013 Pan-American Masters Championships Sarasota, FL DAYS TILL Jul 19 - 21, 2013 LCM 2013 USMS South Central Zone LCM Championships Jenks, OK 74037 Whitney Coached 6:30 dove in around 6:40 SCY UT Swim Center main pool Swam with: Mike Beside Larry, Dick, Sharon, Chris, & Tyler Warm up 300 Main Set 8 x 75 FL on 1:00 (did 1 arm stroke drill) 400 FR on 7:00 (cruised it) 8 x 75 BK on 1:05 400 FR on 7:00 went 4:30 8 x 75 BR on 1:10 (thighs still sore from Sunday and I've been having groin issues, so I did BR pull with FL kick) 400 FR on 7:00 cruised it 8 x 100 fr on 1:15 1:00 rest 400 FR (did 200 in 2:10 rested 10 sec then another 200 & went 2:10 again) did a few easy 50's swim down Next Meets: Jun 5 - 12, 2013 LCM 2013 Pan-American Masters Championships Sarasota, FL (my wife actually suggested it) Jul 19 - 21, 2013 LCM 2013 USMS South Central Zone LCM Championships Jenks, OK 74037
Sat Apr 6th Zones Day 2 RESULTS Event 11 Men 45-49 100 Yard IM 1 Heber, Scott 46 Dallas Aquatic M 55.32 20 25.63 55.32 (29.69) 2 Varozza, Mike J 45 Longhorn Aquatic 56.00 17 25.67 56.00 (30.33) 3 Rasmussen, Anders M 49 Longhorn Aquatic 56.09 16 25.10 56.09 (30.99) glided in on my BK to BR turn, didn't feel explosive in BR Event 15 Men 45-49 50 Yard Breaststroke 1 Heber, Scott 46 Dallas Aquatic M 28.75 27.65 20 2 Marx, Jeff 48 Nitro Swimming-4 29.00 28.88 17 3 Rasmussen, Anders M 49 Longhorn Aquatic 29.62 30.07 16 felt sluggish, need to work on BR sprinting Event 19 Men 45-49 50 Yard Backstroke 1 Rasmussen, Anders M 49 Longhorn Aquatic 25.62 25.11 20 2 Varozza, Mike J 45 Longhorn Aquatic 36.00 26.17 17 3 Davis, Ross C 46 Woodlands Master 26.99 26.46 16 Felt pretty good, judges said I kicked too far, I showed them video from 2 angles, it was close Event 21 Men 45-49 200 Yard Breaststroke 1 Marx, Jeff 48 Nitro Swimming-4 2:19.43 20 31.52 1:07.00 (35.48) 1:43.15 (36.15) 2:19.43 (36.28) 2 Rasmussen, Anders M 49 Longhorn Aquatic 2:26.56 17 32.81 1:10.28 (37.47) 1:48.48 38.20) 2:26.56 (38.08) Swam it pretty easy with a very low stroke count, "that guy" nipped me Event 21 Men 50-54 200 Yard Breaststroke 1 Guthrie, David M 52 Longhorn Aquatic 2:13.00 2:10.76 20 29.79 1:03.08 (33.29) 1:36.73 (33.65) 2:10.76 (34.03) 2 Hoffman, Keith T 54 Unattached-0 2:25.50 2:26.54 17 33.70 1:11.68 (37.98) 1:49.70 (38.02) 2:26.54 (36.84) #25 Men 200 Free Relay Event 25 Men 45+ 200 Yard Freestyle Relay -- Longhorn Aquatic-43 'B' 1:56.00 DQ 1) Rasmussen, Anders M M49 2) Hague, David J M59 3) Walker, Paul B M51 4) Killeen, Robert J M50 22.83 45.56 (22.73) 1:10.28 (24.72) DQ (23.54) judges said our 2nd guy jumped, not a very good 50 I need to do more FR sprinting
Updated April 11th, 2013 at 11:48 AM by ande
FAST Fri Mar 21st, 2013 SCY Zones are 14 days away & I entered on Sunday, over 200 swimmers have entered so far and it might climb over 300 I swam Tue, Wed, & Thu, I'm cutting back on yardage, getting more rest in practice Lifted on Wed & plan to lift today Whitney Coached 6:30 dove in around 6:35 SCY UT Swim Center main pool, north end Swam with: Chris, Mike, Todd, Jim, Dick, David, Larry Marcio, Korey & Gull Warm up assigned warm up was meet warm up 5 4 3 2 1 I probably went around 1000 Main Set 200 Fast in heats FR went 1:58, cruised 150 2 beat kick then 50 6 beat kick 300 easy 100 FR fast went 52 not real snappy yet 200 easy 50 BK went 26 100 easy 25 BK went 12.0 50 easy Next Meet: Days Till SC Zones Meet Info 2013 South Central SCY Zone Championships Fri Apr 5 - Sun Apr 7 UT Austin, TX
Thu Jan 24th, 2013 scy Days Till SC Zones Yesterday at noon practice, I attempted the hour swim, but I swam a hard on both Tue and Wed mornings, which proved to be a bad idea. We dove in at 12:05 & I swam 3000, but felt like I was on the verge of cramps & I started getting hot so I decided to end my attempt & maybe try again on Sunday, or not. Today I didn't set my alarm and woke up at 5:55, which is late, I need to leave my house by 5:45 to get to 6:30 practice with good traffic. But I hit the road to do whatever I could, & encountered much more traffic than normal which delayed my arrival. Whitney Coached 6:30 - 8:00 dove in around 6:55ish SCY UT Swim Center main pool Swam with Tyler and Colin O'Brady ( he's new to our group, a pro triathlete who swam for Yale) beside Brandon, Amy & Pat Evoe Warm up missed it Main Set 2 rounds of 4 x 100 fr on 2:00 92% 50 easy 3 x 100 fr on 2:00 95% 50 easy 2 x 100 fr on 2:00 98% 50 easy 100 fr Fast for time 50 easy then swim for 8:00 neg split (in round 1, I missed the 4 x 100 fr & the 50 easy, started with the 3 x 100's ) I built into this went 54 from a push on the last one in round 2 skipped stuff on the 8:00 swims 4 x 50 free no interval 1) 3 breaths, 2) 2 breaths, 3) 1 breath, 4) no breath made em I really need to start weights and sprint training Next Meet: 2013 South Central SCY Zone Championships Fri Apr 5 - Sun Apr 7 UT Austin, TX Days Till
Updated January 24th, 2013 at 12:24 PM by ande
Tue Jan 15th, 2013 swam: Sat: LCM & Mon: SCY Added a countdown for days till my next meet Days Till Whitney Coached 6:30 - 8:00 dove in around 6:08ish SCY UT Swim Center main pool Swam with Tyler, Mike, & Ned beside Chris Warm up went around 500 Main Set 4 rounds of 500 IM done 50 FL, 100BK, 150BR, 200 FR 1:00 rest 4 x 25 desc on 30 100 easy 10 x 50 k 4 on :40, 1 easy on 1:30ish 500 FR with limited breaths per length did 8 lengths with 2 breaths per length then the rest with 3, still went 6:00 Next Meet: 2013 South Central SCY Zone Championships Fri Apr 5 - Sun Apr 7 UT Austin, TX Days Till
Wed Nov 28 Hello from the JW Marriot Resort in San Antonio, tx. I'm at a work conference recognition club event. They have a spa & a couple weight rooms So i swam today and yesterday. Nothing structured, just tapering, taking it easy and keeping the feel. This will be my last SCM meet int the 45 - 49 age group. I plan to shave Friday & race Saturday & Sunday. This is the meet where all our SCM times got thrown out last yr cause the pool was a 1/4 too short Think my 2011 times were: 50 BK 27.7 1 BK 1:00.?? 1 IM 1:01.3 2 IM 2:14 4 IM 4:51 50 FR 25.3 2010 47 jammer 50 Free 25.41 50 Back 27.70 100 Back 1:02.27 50 Breast 32.08 50 Fly 26.79 100 Fly 1:01.99 100 IM 1:03.51 200 IM 2:14.49 400 IM 4:54.10 2009 46 blue 70 Nero comp 50 Free 24.82 100 Free 54.67 50 Back 27.46 100 Back 59.20 50 Breast 31.50 50 Fly 26.36 100 FL 58.03 100 IM 1:00.14 200 IM 2:11.28 2008 45 blue 70 Nero comp 50 Fr 24.18 100 Free 54.57 50 BK 27.20 100 BK 58.89 50 Breast 31.49 50 Fly 25.99 100 IM 1:00.32 200 IM 2:14.16
Updated November 28th, 2012 at 06:40 PM by ande
Tue Oct 30th, 2012 31 days till SCM meet Swam & didn't blog: Sat & Mon Didn't swim Sun Lifted Sat & Mon: yesterday my right deltoid hurt on bench press on my warm up set so I didn't do my other bench sets Whitney coached SCY UT Swim Center main pool, south end, Pool set up: one bulkhead on north end 6:30 - 8:00, dove in Swam with Mike, Paul, Keith & a guest from Rosebowl Aq Beside Jason, Tyler, Jack, Gull, Larry, Jeff & Sharon Warm up assigned 950 went around 700 Main Set 10 x ?? IM on 3:00 did 200's drilled the fly, went 2:22 - 2:25 150 easy Drop Down Set: Kick 50's Start: 60 Drop interval by 1 sec after each repeat Made it to 36 assigned: 800 neg split did: 400 easy then easy speed 50's with 4 SDKs off each wall Next Meets: Sat Dec 1, 2012 - Sun Dec 2nd 2012 South Central SCM Reg Championships DAYS TILL 2013 South Central SCY Zone Championships Fri Apr 5 - Sun Apr 7 (Tentative) UT Austin, TX
Fri Oct 26th, 2012 SCM meet is in 35 days, 5 weeks Yesterday I came back at noon, decided to rest more before my fast 2 & 1 free went 1:57 & 54 Last night I went to see Madonna in Houston, 160 miles from my home, I was warned the concert start time says 8:00, she took the stage at 10:45 and a DJ played before that. It was a quite spectacle, the most elaborate stage set up I've ever seen, everything choreographed, pretty sure she lip synched or was autotuned, but it was very entertaining and she is a remarkably fit 53 year old woman. We found her set list online and decided to leave with a few songs left so we wouldn't get stuck in the parking garage which might have added 45 min to an hour more to our travel time. We left around 12:40 and didn't get home till 3:00 am, I slept a little then I woke up at 5:00 am to make todays 6:00 am fast friday practice. So I'm a bit fried and sleep deprived. also this morning I drove in on an alternate route, a new section of toll road 130 just opened near my home so I decided to try it while it's free till Nov 11th. 130 is making national news because there's stretches of it where the posted legal speed limit is 85. it's longer and wasn't faster than my usual way but its the fastest way for me to get to the airport or to by pass austin during high traffic hours when I'm headed north or stay off IH 35 when I'm headed south to san antonio. Plus it's just different and kinda fun to legally drive 85. Whitney coached SCY UT Swim Center main pool, Pool was set up with both bulkheads down and in the middle which means, 2 eight lane short course pools. We swam in the north end 6:00 7:30 Swam with Mike, Jim, Marcio, & Chris Beside Keith, Chris, Jeff Larry & Brad Baily made his 2nd appearance this week. Warm up assigned 1000 did 800 ish Main Set 500 for time went 5:23, swam with marcio while jim and chris swam in the next heat 500 easy 200 IM for time went 2:10 Chris did a 2 fr in 1:47 Marcio did a 2 FL in 1:59 500 easy 100 IM for time went 58 500 easy 50 bk went 26 my SDKs aren't feeling too snappy yet and I gotta continue with speed and strength training. Next Meets: Sat Dec 1, 2012 - Sun Dec 2nd 2012 South Central SCM Reg Championships DAYS TILL 2013 South Central SCY Zone Championships Fri Apr 5 - Sun Apr 7 (Tentative) UT Austin, TX
Mon Oct 22, 2012 went to bed late, woke at 4:50, I needed to leave my house at 4:15 to get to 5:00 am practice on time Whitney coached SCY UT Swim Center diving well 5:00 - 6:30 dove in at 6:45 Swam with Larry & Kristy Ditzler beside Ned, Sloan, Gull, Mike, Keith, Tyler & Todd Warm up missed it Main Set 100 k assigned: 3 x 300 on 4:15 desc did: 3 x (150 fr, 50 skip, 100 fr) 100 K assigned: 3 x 300 on 4:15 desc did: 3 x (150 fr, 50 skip, 100 fr) 100 K assigned: 8 x 125 did: 8 x (75) skipped a 50 on each one pretty much just got in and loosened up Next Meet: Sat Dec 1, 2012 - Sun Dec 2nd 2012 South Central SCM Reg Championships DAYS TILL 2013 South Central SCY Zone Championships Fri Apr 5 - Sun Apr 7 (Tentative) UT Austin, TX
Updated October 22nd, 2012 at 11:14 AM by ande
Thu Oct 18th, 2012 Swam yesterday, didn't blog Whitney coached SCY UT Swim Center main pool 6:30 - 8:00 Dove at 6:40 Swam with Aamon, Jason, & David beside Tyler, Marcio, Chris, Ned, Keith, & Larry Warm up assigned: 1000 did 5 - 600 Main Set 20 x 200 FR on 3:00 Best average (she said we could choose stroke & distance, 100's, 150's or 200's, but they all had to be the same) after 10, we did an easy 100 fr I lead all but #11 & 12, went 2:13's & 14's on most of them tried to stay smooth 100 easy Next Meet: Sat Dec 1, 2012 - Sun Dec 2nd 2012 South Central SCM Reg Championships DAYS TILL 2013 South Central SCY Zone Championships Fri Apr 5 - Sun Apr 7 (Tentative) UT Austin, TX
Mon Sep 17, 2012 today I heard 2013 SCY Zones in April will be at UT, 1st time since 1999! Swam Fast Fri at UT Main Set was 3 rounds of 200 fast 2 in each lane in 3 heats 200 easy 100 fast 2 in each lane in 3 heats 100 easy 50 fast in 6 heats 50 easy R1 FR 2:01, 55, 24 R2 IM 2:11, 59, FL 25 R3 K 2:17, 62, 25 LIFTED FRI real quick Did not swim Sat or Sun, went to Lubbock to visit my dau ~ ~ ~ Whitney coached Mabel Davis pool was 76.5 which awesome for me, recent rains, clouds, & cooler temps really cooled it down 6:00 - 7:300 swam with Chris, todd, Tyler Mike & Paul, beside Kelly, Joanna, & sloan Warm up 2 or 300 easy Main Set 4 x 200 on 2:40 made it 4 x 50 4 x 200 on 2:35 lane used paddles I did not 4 x 50 4 x 200 on 2:30 lane used fins I did not missed it but kept going 4 x 200 lane used paddles and or fins, I wore a cap 7 kept moving not sure what my time was 1 2:40, 2 2:35 3 2:30, 4 2:25 missed it Partial Double Returned around 12:30 at UT, warm, swam with Korey & Jim for more fun did 4 x 200 SCY on 2:15 made it went 3rd behind jim & warmed up on that interval 4 x 50 attempted 4 x 200 on 2:10 went 3rd behind jim, korey wore paddles & lead jim switched lanes at 200 think I came in with the clock on 8:52 or 3 Next Meet: Sat Dec 1, 2012 - Sun Dec 2nd 2012 South Central SCM Reg Championships DAYS TILL
Updated September 20th, 2012 at 01:46 PM by ande
ZONES Day 1 Sat Aug 11 2012 http://legacy.alamo.edu/pac/ict/aquatic-center/aug-10-12/ I was entered in the 400 IM last night & opted to skip it & just stay home I entered the 400 FR thinking I'd do a 50 or 100 split request. Then found out the touch pads at the far end weren't hooked up. So I got up and swam the 400 Fr, did 350 easy speed, 2 beat kick then 6 beat kicked the last 50 67.54 72.79 2:20.33 73.76 3:34.09 67.81 4:41.90 2:21.57 50 BR 34.57 Went a little faster than Omaha Was entered in the 1 fr & skipped it 50 BK 29.02 Yes! Very happy with that I went 29.50 at Nats so that's a big improvement Looking back I was dumb to swim the 4 free & 50 BR, because my priority was the 50 BK & 100 BK relay lead off on the 4 x 100 medley with BK me, 49 65.49 Whitney said my splits were 31.8 33.6 BR David Guthrie 52 1:09.64 2:15.13 FL Jim Sauer, 55 1:02.37 3:17.50 FR Mike Varozza, 45 56.26 4:13.76 Honestly wasn't happy with my time & felt I could have gone faster, but it was my 4th swim of the day. I should have prioritized & skipped the 4 FR & 50 BR. The pool was warm around 85 degrees & the air on deck was in the 90s, doors we opened at each end of the pool But we did break the 200+ men's 4 x 100 WR which was 4:27.93 so we're all pretty psyched about that. Tomorrow I've entered the:: 800 fr (in case I wanted to do a split request) 50 FR 200 IM 50 FL & we have the 4 x 100 fr relay with David, Mike, & Jim The WR is 3:54.63 Right now I plan on skipping the 8 fr & 2IM To rest up for the relay, but the FL is right before it
Updated August 11th, 2012 at 10:22 PM by ande
Fast Friday July 27, 2012 Zones are 2 weeks away I've sent in my entry plan to Lift weights today I'm getting stronger & curious to see what difference it will make in my sprint times. LCM, Main pool Whitney coached swam with Mike, Todd, Max, Beth, Kendall, Korey & Ned 5:30 - 7:00 dove in around 5:48 ~ ~ ~ ~ WARM UP went 600 easy Main Set 10 x ???(pick your distance on 4:00) she said we could choose 50's, 100's or 200's I chose 50 fast for time, 50 easy did 3 or 4 FL from a dive went 28's & the rest, BK from a BK start went 30's, 31's & 32's & 29 on my last one 200 easy ~ ~ ~ ~ ~ 2012 Meets & Events Sat Aug 11 & 12, 2012 South Central LCM Zones Palo Alto Pool San Antonio, TX My Plans 2012 South Central Zones Meet Info / Entry Form Days Till
Updated July 31st, 2012 at 09:34 AM by ande
LCM Nationals Sat July 7, 2012 Day 2 for me 100 fr 5th Got 57.97 28.44 29.53 Think I was 56 last yr Went out easy Split it pretty close, need to go out harder and faster but maybe my time wouldn't be faster if I did a fly & die splitting 50 bk 29.50 1st Pretty good time Psyched about my place & grateful for those faster 50 backstrokers who didn't show up, enter or come out of the wood work to whup me 4 x 50 medley men's 160 - 199 1st! Event 30 Men 160-199 200 LC Meter Medley 1 TXLA A 1:54.99 1:53.19 1) 29.57 Rasmussen, Anders M M49 2) 31.10 1:00.67 Guthrie, David M M52 3) 26.96 1:27.63 McKee, Chris M33 4) 25.56 1:53.19 Huggins, Dale R M40 Fri Aug 10 - Sun Aug 12, 2012 2012 South Central Zones Meet Info Days Till
Updated July 10th, 2012 at 10:39 AM by ande
Mon June 11th 2012 Sat Jun 9th trained LCM Sun Jun 10th did not train LCM Nats are 3 weeks & 4 days away I'm going to train hard through this Fast Friday then start to rest & get ready to race Entered: 2 & 4 IM, 50 fr, br, & bk; & 100 fr Whitney Coached LCM main pool 6:00 to 7:30 dove in 6:03ish swam with Jim, Larry, Keith, & Nate Beside Tyler, James, Kellie, UT swimmer Alex Hooper Warm Up (LCM) assigned 4, 3, 2, 1 did 900 Main Set (LCM) 800 fr 70% held 1:25's 4 x 50 on 1:00 4 strokes fast 400 fr 75% held 1:20's 4 x 50 on 1:00 8 strokes fast 200 fr 80% went 2:30 4 x 50 fr on 1:00 with 3 breaths 800 fr 70% held 1:20's 4 x 50 on 1:00 4 strokes fast 400 fr 75% went 4:58 4 x 50 on 1:00 8 strokes fast 200 fr 80% went 2:26 4 x 50 fr on 1:00 with 3 breaths ~ ~ ~ ~ ~ 2012 Meets & Events Thu Jul 5 - 8, 2012 2012 USMS LCM Nationals Order of Events Qwest Center, Omaha, NE Sat Aug 11 & 12, 2012 South Central LCM Zones Palo Alto Pool San Antonio, TX
Thu May 3rd, 2012 Sharkfest was cancelled so it's off my calendar. Entered LCM Nats yesterday. Omaha here I come. thinking about driving there. Catching up on missed blogs: Mon 4/30 doubled, didn't blog 2nd practice Tue 5/01 doubled, didn't blog either Wed 5/02 went to bed late tue night, slept in, skipped 5a.m. practice & made it to noon practice 30 min late swam around 2.5k TODAYS PRACTICE: Whitney Coached scy 6:30 - 8:00 dove in around 6:35ish swam with Jim, Paul, & Kelly beside Traci, Tyler, Chris, Larry & David Warm Up assigned 8 x 150's did 650 to 800 Main Set (LCM) 8 x 100 fr on 2:00 90% effort held 61's & 2's 200 easy 8 x 100 fr on 1:50 90% effort held 60's & 1's 200 easy 8 x 100 fr on 1:40 90% effort held 60's & 1's 200 easy 12 x 25 odds easy free on 40 evens easy speed SDK on 20 ~ ~ ~ ~ ~ 2012 Meets & Events Thu Jul 5 - 8, 2012 2012 USMS LCM Nationals Order of Events Qwest Center, Omaha, NE Sat Aug 11 & 12, 2012 South Central LCM Zones Palo Alto Pool San Antonio, TX
Tue Apr 10, 2012 Fri Apr 6th, went to Abilene Sat Apr 7th then to Dallas for my brother's 50th BD did not swim Sat or Sun skipped Mon 5:00 am practice swam at noon didn't blog just cruised it skipped a few things here and there swam with Jim & Kelly Today I entered the Nitro Masters OpenMEET DATE: Sat April 14, 2012 entered: 4, 2 & 1 IM, 50 fr & 200 BR might skip a few Whitney Coached LCM 6:30 - 8:00 dove in 6:55 swam with Jim, Todd, James, Chris, tyler & Ned Warm Up missed warm up Main Set 10 x 50 on 45 odds fly (i drilled the fly) evens free 800 IM 2nd 100's stronger than 1st (drilled the fly) 10 x 50 on 45 odds bk evens free 2 x 400 IM 1:00 break between desc 10 x 50 on 50 odds br evens free 4 x 1 IM desc on 2:00 ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ 2012 Meets (I'm considering) Jul. 5 - 8, 2012 2012 USMS LCM Nationals Qwest Center, Omaha, NE Order of Events Aug 11 & 12, 2012 South Central LCM Zones Palo Alto Pool San Antonio, TX
FAST Fri Apr 6, 2012 Trained M, T, W, & T but didn't blog I'm kind of still tapering and thinking about doing the Nitro Meet this Saturday Apr 14th & hopefully one more scy at the swim center before May 31st 2012 South Central Zones results are up Whitney Coached started LCM then moved to well scy 5:00 - 6:30 dove in on time Warm Up went 1200 Main Set 3 rounds of 400 fr desc by rounds (80%, 90%, 100%) on 8:00 100 FAST on 2:00 100 easy 20 x 50 on 1:00 odds fast best ave evens easy did all the odds fly from a dive, held 28's & 7's 100 easy ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ 2012 Meets (I'm considering) Jul. 5 - 8, 2012 2012 USMS LCM Nationals Qwest Center, Omaha, NE Order of Events Aug 11 & 12, 2012 South Central LCM Zones Palo Alto Pool San Antonio, TX
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