Wed Jul 11th, 2012 SLEPT in today Lifted weights at SMAC Whitney Coached LCM main pool Noon to 1:15 swam with Dale Beside David Alley, Nolan Slesnick, Ned Warm Up (LCM) did 10 or 12 easy 50's Main Set (LCM) 50 easy rest 2:00 50 FL fast when 28 400 easy 50 easy 50 fast fr 30 from a push 50 easy 50 fast fr 29 from a push 200 easy 4 x 50 desc on 5 min 1) fr 31 2) fr 30 3) fr 28 4) fl 28 ~ ~ ~ ~ ~ 2012 Meets & Events Sat Aug 11 & 12, 2012 South Central LCM Zones Palo Alto Pool San Antonio, TX 2012 South Central Zones Meet Info / Entry Form Days Till
FAST FRI Jul 1st, 2011 LCM Gonna rest a bit for Sunday's relay Subscribe to Ande's Swimming Blog WEIGHTS whitney Coached UT, main pool LCM 6:00 - 7:30 dove at 6:08 wore FS PRO jammer swam with Chris, Tyler Todd, Mike, Larry & Jim WARM UP swam easy 50's till 6:30 probably went 800 Main SET: LCM 200 fr fast for time in heats just swam smooth went 2:16 200 easy 200 fr fast for time in heats swam smooth & stronger went 2:13 200 easy 100 fr fast for time in heats swam smooth went 1:04 200 easy 100 fr fast for time in heats swam stronger did 50 2beat k 50 6 beat kick went 59 200 easy did a few easy 50's thought about doing more Might double today Meets 2011 South Central Zone LCM Championships INFO Jul 22 - 24, 2011 in Shenandoah (Houston), TX entered
Updated July 1st, 2011 at 03:25 PM by ande
Wed Jun 29th, 2011 LCM weighed 220 after practice Mon double Tue skipped, didn't sleep well Mon night Tue morn so I slept in instead of getting up at 5:15 with not much Tyler asked me to swim on a 4 x 100 free relay this Sunday with him, Mike Varozza, & Chris Eckerman so I'm going to rest a little & probably shave, time to focus on strength & speed Entered LCM Zones Today 400 IM & 5 events each day including 100 & 200 br Subscribe to Ande's Swimming Blog Whitney Coached UT, main pool LCM 6:00 - 7:30 dove at 6:02 wore FS PRO jammer swam with James, Tyler, Nate, Kelly, & Todd who turned 42 today beside Larry WARM UP 400 300 200 100 Main SET: LCM 2 rounds of 400 fr 30 sec rest 300 IM 30 sec rest 200 fr 30 sec rest 100 IM 30 sec rest 8 x 50 k on 55 50 done 12.5 fast 37.5 easy 50 with 3 breaths R1 4, 3, 2, 1 at 70% effort went 5:11 on 4 & 2:34 on 2 R2 4, 3, 2, 1 at 80% effort went =4:56 on 4 & 2:23 on 2 swam strong but didn't work it 3 x (150 easy, 50 build, desc) Meets 2011 South Central Zone LCM Championships INFO Jul 22 - 24, 2011 in Shenandoah (Houston), TX will probably enter: Fri 400 IM Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays
FAST Fri Jun 24th, 2011 LCM Swam Tue, Wed & Thu but didn't blog em On the flight home from Seattle, my son Dane read an article in Outside Magazine about [ame="http://www.amazon.com/gp/product/030746363X?ie=UTF8&tag=ifsande-20&linkCode=xm2&camp=1789&creativeASIN=030746363X "]The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman by Timothy Ferriss[/ame]and decided to investigate further, yesterday he showed it to me. it makes some amazing claims: YOU WILL LEARN (in less than 30 minutes each): * How to lose those last 5-10 pounds (or 100+ pounds) with odd combinations of food and safe chemical cocktails. * How to prevent fat gain while bingeing (X-mas, holidays, weekends) * How to increase fat-loss 300% with a few bags of ice * How Tim gained 34 pounds of muscle in 28 days, without steroids, and in four hours of total gym time * How to sleep 2 hours per day and feel fully rested * How to produce 15-minute female orgasms * How to triple testosterone and double sperm count * How to go from running 5 kilometers to 50 kilometers in 12 weeks * How to reverse “permanent” injuries * How to add 150+ pounds to your lifts in 6 months * How to pay for a beach vacation with one hospital visit I looked at the chapters & read a few pages, it looks interesting & currently ranks #33 on Amazon. Anyone out there read it or tried it? Got any comments? I wonder if it really works? The chapter titled: How I Learned to Swim Effortlessly in 10 Days where he shares how he went from a struggling beginner swimmer (who could barely swim 2 lengths in a pool) to improving his technique and being able to complete a 2,500 meter open water swim. Hint: he learned TI & provides a nice summary Ferriss also wrote [ame="http://www.amazon.com/gp/product/0307465357?ie=UTF8&tag=ifsande-20&linkCode=xm2&camp=1789&creativeASIN=0307465357 "]The 4-Hour Workweek, Expanded and Updated: Expanded and Updated, With Over 100 New Pages of Cutting-Edge Content.[/ame] Anyone read it or got Comments? Subscribe to Ande's Swimming Blog WEIGHTS lifted at san marcos world gym 5:10 am - 5:25 am Whitney Coached UT, main pool LCM 6:00 - 7:30 dove at 6:08 wore FS PRO jammer swam with Mike, Chris, Marcio & Nate beside Tyler, plus Larry & Jim who have a meet tomorrow in Dallas WARM UP assigned 500, 400, 300, 200, 100 did 50's on :50 Main SET: LCM 4 rounds of 100 fr 80% on 2:00 100 fr 90% on 2:15 100 fr 100% on 2:30 50 FAST for time from a dive 150 easy R1 1:11, 1:08, 1:06, 27 R2 1:11, 1:08, 1:05, 27 R3 1:11, 1:10, 1:02, FL28 R4 1:14, 1:10, 1:08, FL 26 500 choice did easy 50's After practice I watched UT men work out for a while, their practice is 7:30 - 9:00 or 9:30 hung around through the first round of their main set which was: 6 x 100 FAST in heats on 7:30 They had 5 lanes & there were 5 heats which went off every 90 seconds saw some fast work out swims Meets 2011 South Central Zone LCM Championships INFO Jul 22 - 24, 2011 in Shenandoah (Houston), TX will probably enter: Fri 400 IM Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays
Updated June 24th, 2011 at 12:32 PM by ande
Mon May 16th, 2011 Sunday Did not swim but did a partial lift then had to cut it short I've got 2 trips coming up: 1) AZ Thu May 19 - Wed May 25th, vaca and work conf & 2) AK Sat Jun 11 - Sat Jun 18 Alaskan Cruise for my Parents 50th curious to see if how much training I'll do on these 2 Subscribe to Ande's Swimming Blog LIFTED this morning Whitney Coached UT, scy diving well (warm) 6:30 to 8:00 dove in around 6:34ish wore FS2 legs swam with Nate & Katie beside Marcio Tyler, Larry, sharon, & Mark WARM UP LCM 2 rounds of 200 fr 150 P 100 k 50 IM Main SET: 50 DROP DOWN KICK SET start: 1:00 Drop: 1 sec per repeat how: kicked fly on side, no fins, no sdk made :36, stopped 100 easy 10 x 100 fr on 1:30 INX hold mile pace & get around 20 sec rest held 62's but my mile pace probably is 64, 5 or 6 assigned: 5 x 200 fr on 3:00 desc did: 200, 100, 100, skip, 200 easy speed went 1:55 assigned: 20 x 25 on 30 did: 3 rounds of ( 2 easy 3 skip 1 FAST) dove whitney timed 2 & 3 went 10.1, 9.79 Meets Friday may 13th I officially put zones on my calendar, I'm definitely going 2011 South Central Zone LCM Championships INFO Jul 22 - 24, 2011 in Shenandoah (Houston), TX We also got tickets to the American Idols Tour in Houston on Thu Jul 21st, so we're in town the day before the meet starts even though I plan to train for sprints I'll probably enter: Fri 400 IM Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays Auburn: Probably NOTgoing
Wed Apr 27th, 2011 02 days til Nats Subscribe to Ande's Swimming Blog [nomedia="http://www.youtube.com/watch?v=6ENgHo4KrSs"]YouTube - Swimmer Glides FAR from just One Push[/nomedia] Weights light lift, 1 warm up set, 1 training set Whitney Coached UT, LCM main pool & scy diving well 6:30 to 8:00 dove in around 6:35 wore b70 jammers swam with Nate, Tyler, Mike, Ed, Bess & Mary WARM UP LCM 3 x 400 Main SET: 25 fr easy speed LCM went 12.1 75 easy 25 fr easy speed LCM 11.3 75 easy changed into B70 NeroTX 200 easy dps 50 fr scy build went 22.8 100 easy 25 br build 75 easy 25 br build 75 easy Next meet: Thu Apr 28 - Sun May 1, 2011 2011 USMS SCY Spring Nationals Kino Aquatic Complex, Mesa, AZ Days till Entries: Fri Apr 29, 2011 400 IM, 50 FL Sat Apr 30, 2011 100 IM, 50 Br Sun May 1, 2011 500 Fr, 200 IM 2011 SCY Nats Links Results http://www.usms.org/comp/scnats11/realtime/ Timeline http://www.usms.org/comp/scnats11/timeline.pdf Psych / Heat sheet http://www.usms.org/comp/scnats11/heats/ Meet info http://www.usms.org/content/scnats11meetinfo TXLA roster http://www.usms.org/comp/scnats11/heats/teamroster.php?TeamAbbr=Txla&Search=Search
Updated April 27th, 2011 at 04:01 PM by ande
Wed Apr 20th, 2011 09 days til Nats Subscribe to Ande's Swimming Blog weights Whitney Coached UT, scy main pool 6:30 - 8:00 dove in around 6:45 wore b70 jammers WARM UP missed it Main SET: 20 x 25 on 30 200 fr strong broken at 50's with 10 sec rest 300 easy thought about doing some more fast swims but didn't Next meet: Thu Apr 28 - Sun May 1, 2011 2011 USMS SCY Spring Nationals Kino Aquatic Complex, Mesa, AZ Days till Entries: Fri Apr 29, 2011 400 IM, 50 FL Sat Apr 30, 2011 100 IM, 50 Br Sun May 1, 2011 500 Fr, 200 IM
Sun Apr 17 weights Didn't swim Lifted weights at world gym Lat press 6 x 40 6 x 45 6 x 50 6 x 55 3 x 60 6 x 55 Lat pull 6 x 165 6 x 195 6 x 205 3 x 215 Bench press 6X 140 6 x 190 4 x 195 3 x 200 2x1x205 Leg press 6 X 230 6 x 320 6 x 410 4 x 450 getting stronger 11 M 04/18 10 T 04/19 L4 09 W 04/20 08 T 04/21 L3 last leg weight work out 08 07 F 04/22 Good Friday 06 S 04/23 L2 05 S 04/24 EASTER OFF 04 M 04/25 03 T 04/26 L1 02 W 02 04/27 01 T 04/28 Travel F 04/29 Meet S 04/30 Meet S 05/01 Meet Got an email about next weeks schedule All noons, and nights will be normal. Monday and Wednesday 6:30 - 8am Tuesday, Thursday, Friday 5:15 - 6:30 am Saturday 7:30 - 9am Sunday none - Easter Sunday
Updated April 18th, 2011 at 11:07 AM by ande
FAST Fri Apr 15th, 2011, 50 FR 14 days til Nats Subscribe to Ande's Swimming Blog WEIGHTS Whitney Coached UT, LCM main pool 6:30 - 8:00 dove in at 6:41 trained with marcio, make, tyler, mike lovato, larry, pat & Nate wore FS2 legs WARM UP easy free Main SET: ASSIGNED: 3 rounds of 100 fast 10 apart 400 easy 50 fast in heats DID: Round 1: 1:01, 26.7 Round 2: 0:59, 25.7, skipped parts of swim down Round 3: visted with Eddie, skipped 100 fast & swim down to rest for the 50 50 FR FAST went 24.9 150 easy GOING TO DOUBLE at noon will do the 1st round, skip 2nd round, & attempt to swim a fast 100 in the 3rd round, then give the 50 a shot with whatever's left Next meet: Thu Apr 28 - Sun May 1, 2011 2011 USMS SCY Spring Nationals Kino Aquatic Complex, Mesa, AZ Days till Entries: Fri Apr 29, 2011 400 IM 6th Event, 50 FL Sat Apr 30, 2011 100 IM, 50 Br Sun May 1, 2011 500 Fr, 200 IM
Updated April 15th, 2011 at 03:49 PM by ande
Wed Apr 13th, 2011 16 days til Nats Subscribe to Ande's Swimming Blog wife had surgery today, missed morning practice to take her to the hospital & wait Her parents were there too, things went fine Beth told me to GO to noon practice Bess Coached UT, scy diving well noon to 1:15 dove in 12:10ish trained with Sierra and ?? beside Larry, Jim & James wore FS pro Jammer WARM UP did easy 50's Main SET: ASSIGNED: 12 x 150 on 2:15 DID: 12 x ( 2 x 50) swam smooth, did 4 or more SDKs off each wall 10 x 25 odds easy evens easy speed fast from a push 50 easy WEIGHTS lifted at world gym in the afternoon, getting stronger F 04/15 L6 S 04/16 S 04/17 L5 no swim M 04/18 T 04/19 L4 last leg weight work out W 04/20 T 04/21 L3 F 04/22 Good Friday S 04/23 L2 S 04/24 EASTER OFF M 04/25 T 04/26 L1 W 04/27 T 04/28 Travel F 04/29 Meet S 04/30 Meet S 05/01 Meet Next meet: Thu Apr 28 - Sun May 1, 2011 2011 USMS SCY Spring Nationals Kino Aquatic Complex, Mesa, AZ Days till Entries: Fri Apr 29, 2011 400 IM 6th Event, 50 FL Sat Apr 30, 2011 100 IM, 50 Br Sun May 1, 2011 500 Fr, 200 IM
Wed Apr 6th, 2011 25 days til Nats Weighed 218 after practice still feeling pain in my left shoulder / neck / trapezius. Kinda like a crik in my neck, but it seems better than it was yesterday 2011 South Central SC Zones Results Subscribe to Ande's Swimming Blog WEIGHTS Whitney Coached UT, LCM main pool 6:30 - 8:00 dove in around 6:45 trained with Mike, Nate, Ned, Todd, Tyler, Marcio wore FS 1 Jammer WARM UP missed most did 250 Main SET: 10 x 50 k on :50 made it (500/750) 8 x 100 fr on 1:20 made em (500/1250) 8 x 50 on 1:00 (400/1650) 6 x 100 fr on 1:20 made em (600/2250) 6 x 50 on 1:00 (300/ 2550) 4 x 100 fr on 1:20 made em (400/2950) 4 x 50 on on 1:00 (200/3150) 2 x 100 on 1:15 made em (200 / 3350) assigned: 400 fr breathe every 7 did: 4 x (10 easy speed SDKs, swim easy back to wall) Next meets are: Thu Apr 28 - Sun May 1, 2011 2011 USMS SCY Spring Nationals Kino Aquatic Complex, Mesa, AZ Order of Events Days till Entries: Fri Apr 29, 2011 400 IM 6th Event, 50 FL Sat Apr 30, 2011 100 IM, 50 Br Sun May 1, 2011 500 Fr, 200 IM 2011 LCM Season will probably do 2011 South Central Zone LCM Championships Sat July 23 & Sun 24 Talking about 2011 USMS Summer Nationals at Auburn University, Auburn, AL August 3 - 6, 2011 Not sure about 2011 SCM meets yet 2012 2012 USMS Spring SCY Nationals April 26 - 29, 2012 Greensboro Aquatic Center, Greensboro, NC Really looking forward to: 2012 USMS Summer LCM Nationals July 5 - 8, 2012 Qwest Center, Omaha, NE
Updated April 6th, 2011 at 01:38 PM by ande
Mon Apr 4th, 2011 27 days til Nats working on: losing weight, getting stronger in the weight room & faster in the pool. had a great time at the 2011 South Central Zone Championships in San Antonio, TX. The Josh Davis Natatorium is a FAST pool. I was happy with my swims and enjoyed seeing many swimming friends. Subscribe to Ande's Swimming Blog Weights: Lifted this morning did 1 warm up set & 2 training sets Lat Press, Lat Pull, Bench Press & leg press Whitney Coached UT, scy main pool 6:30 - 8:00 dove in around 6:50, walked in late and visited with Eddie for a bit. trained with Mike and Nate, beside Ritchie, Todd, Tyler, & Pat Evoe wore FS 1 Jammer WARM UP missed it Main SET: assigned 12 x 100 free on 1:15 did: missed a few, probably did 8 or 9 swam easy behind Nate who swam behind Mike 500 done 100 K, 25 no breath 10 x 100 on 1:12 made it assigned: 500 did: 25's kick odds easy on :40 evens fast on :20 not sure how many rounds 5, 6 or 7 8 x 100 fr odds on 1:05 evens on 1:10 arms were cramping, so on #4 I skipped a 50 100 easy whitney said it was 7:50 am so I did 4 rounds of 75 fr easy rest 30 to 45 seconds 25 fr fast from a dive off the side, didn't time them as I was walking to the locker room, a lane was clear eddie 25 FR fast roll start off blocks Mike Varrozza timed went 9.6 Next meets are: Thu Apr 28 - Sun May 1, 2011 2011 USMS SCY Spring Nationals Kino Aquatic Complex, Mesa, AZ Order of Events Days till Entries: Fri Apr 29, 2011 400 IM 6th Event, 50 FL Sat Apr 30, 2011 100 IM, 50 Br Sun May 1, 2011 500 Fr, 200 IM 2011 LCM Season will probably do 2011 South Central Zone LCM Championships Sat July 23 & Sun 24 Talking about 2011 USMS Summer Nationals at Auburn University, Auburn, AL August 3 - 6, 2011 Not sure about 2011 SCM meets yet 2012 2012 USMS Spring SCY Nationals April 26 - 29, 2012 Greensboro Aquatic Center, Greensboro, NC Really looking forward to: 2012 USMS Summer LCM Nationals July 5 - 8, 2012 Qwest Center, Omaha, NE
Thu Mar 31st, 2011 Edited SFF Tip [ame="http://www.usms.org/forums/showthread.php?p=196569#post196569"]GRIND IT IN[/ame] 1 day til Zones, 28 days til Nats working on: losing weight, (not doing so well) getting stronger in the weight room & faster in the pool. 2011 South Central Zone Championships Psych Sheet219 Athletes from 38 Teams Friday warm-ups @ 1500 Check-in for the 1650 @ 1530 Check-in for the 400 I-M @ 1630 Meet begins at 1600 Entries: Fri 1650 fr, 400 IM Sat 500 fr, 200 bk, 100 fr, 200 br Sun 1000 fr, 50 fr, 200 IM, 50 fl Nats Entries Fri Apr 29, 11 400 IM 6th Event, 50 FL Sat Apr 30, 11 100 IM, 50 Br Sun May 1, 11 500 Fr, 200 IM Subscribe to Ande's Swimming Blog thighs still hurt a bit Weights Lifted this morning Whitney Coached UT, scy main pool 6:30 - 8:00 dove in on around 6:45 trained with Ritchie, Michael, & Ned beside Nate, Larry, Jim, Tyler, wore FS pro legs WARM UP missed it Main SET: assigned 4 x 400 free desc did: 400 fr easy, skipped 2 400's, 400 fr faster 8 x 25 on 30 assigned 4 x 200 fr on 2:30 desc did 200 fr easy, 200 fr easy speed went 2:04ish 8 x 25 assigned 4 x 100 fr on 1:15 did 100 fr easy, skip 2, 100 fr easy speed 8 x 25 5 x (25 fr fast from dive desc, 75 fr easy, rest 1:00) on 3:00 went 10.1 on #5 whitney timed Next meets are: Fri Apr 1 - Sun 3, 2011 2011 South Central Zone SCY Championships Josh Davis Natatorium, San Antonio, TX Days Till Entered: Fri 1650 fr, 400 IM Sat 500 fr, 200 bk, 100 fr, 200 br Sun 1000 fr, 50 fr, 200 IM, 50 fl Thu Apr 28 - Sun May 1, 2011 2011 USMS SCY Spring Nationals Kino Aquatic Complex, Mesa, AZ Order of Events Days till entries: Fri Apr 29, 2011 400 IM 6th Event, 50 FL Sat Apr 30, 2011 100 IM, 50 Br Sun May 1, 2011 500 Fr, 200 IM
Updated March 31st, 2011 at 01:57 PM by ande
Wed Mar 23rd, 2011 9 days til Zones & 36 til Nats Shot [ame="http://www.usms.org/forums/showpost.php?p=238980&postcount=60"]pics at Womens NCAAs here's the Albums[/ame] shot a few SXSW videos with my IPhone: http://youtube.com/anderasmussen Subscribe to Ande's Swimming Blog LIFTED WEIGHTS this morning before swim practice, getting stronger. Plan to lift Fri, Sun, Tue, & Thu Then get right back after it in April to prepare for NATS Whitney Coached UT, SCY main pool 6:30 - 8:00 dove in on around 6:35ish trained beside Ned, Chris, Tyler Todd, & Marcio, wore B70 training suit Jammer WARM UP 550 FR SNAKE Main SET: 550 snake done 4 fl, 3 bk, 2 br, 1 fr 550 snake done K went 5:25 550 snake IM BREAK 22 x ??? on 1:20 4 easy, 1 FAST she gave us the choice on how far to go I chose 50's went fly 26, bk 26, br 32 from a dive off the side then rested 8 minutes Visited with a bit with a visitor with a fancy video camera and tripod, he was there to film Brendan Hansen for an Austin drowning prevention Non Profit called Colin's Hope http://www.colinshope.org/ put on a legskin 50 fr FAST from block whitney timed from GO start went 22.5 Next meets are: Fri Apr 1 - Sun 3, 2011 2011 South Central Zone SCY Championships Josh Davis Natatorium, San Antonio, TX Days Till Entered: Fri 1650 fr, 400 IM Sat 500 fr, 200 bk, 100 fr, 200 br Sun 1000 fr, 50 fr, 200 IM, 50 fl Thu Apr 28 - Sun May 1, 2011 2011 USMS SCY Spring Nationals Kino Aquatic Complex, Mesa, AZ Order of Events Days till
Tue Mar 15th, 2011 weights at world gym shifted to the SPEED PHASE now working on getting stronger and faster for Zones and Nats. I don't really think of this as tapering. I'll do some gentle aerobic training to maintain conditioning and some longer fast swims. Subscribe to Ande's Swimming Blog Whitney Coached UT, SCY main pool, center course (blocks) 6:30 to 8:00 dove in around 6:33ish trained with marcio and tyler beside Larry Jim Mike Yoch and jon wore Yingfa Jammer WARM UP 400 300 200 k went 2:19 100 Main SET: 4 x 225 on 2:40 4 x 200 on 2:20 50 bk fast in heats went 26 4 x 125 on 2:00 4 x 100 on 1:40 50 easy 50 fr fast from block went 22.7 4 x 75 easy on 1:20 4 x 50 easy on 1:00 100 fast go start whitney timed went 50.8 50 easy Next meets are: Fri Apr 1 - Sun 3, 2011 2011 South Central Zone SCY Championships Josh Davis Natatorium, San Antonio, TX Days Till Entered: Fri 1650 fr, 400 IM Sat 500 fr, 200 bk, 100 fr, 200 br Sun 1000 fr, 50 fr, 200 IM, 50 fl Thu Apr 28 - Sun May 1, 2011 2011 USMS SCY Spring Nationals Kino Aquatic Complex, Mesa, AZ Order of Events Days till
Updated March 21st, 2011 at 10:15 AM by ande
Mon Mar 14th, 2011 lifted weights at world gym yesterday but did not swim I've shifted to the SPEED PHASE I'm now working on getting stronger and faster for Zones and Nats. I don't really think of this as tapering. I'll do gentle aerobic training to maintain conditioning and some longer fast swims. Subscribe to Ande's Swimming Blog Whitney Coached UT, SCY main pool, center course (blocks) Noon to 1:15, dove in on around 12:05 trained with ritchie and Neal Randall beside Larry & Jim wore Yingfa Jammer WARM UP assigned 800 did around 500 Main SET: assigned: 4 x 025 on 0:17.5 right into 4 x 050 on 0:35.0 right into 4 x 075 on 0:52.5 right into 4 x 100 on 1:10.0 right into 4 x 125 on 1:27.5 right into 4 x 150 on 1:45.0 right into 4 x 175 on 2:02.5 right into 4 x 200 on 2:20.0 take one break some where of your choosing. did: 4 x 025 on 0:17.5 right into 4 x 050 on 0:35.0 right into 4 x 075 on 0:52.5 right into on the 4 x 100's on 1:10.0 100, 50, 50 100 fast from a dive easy speed went 55 or 6 on the 4 x 125's on 1:27.5 i did 75's easy on the 4 x 150 on 1:45.0 i did 1) 100, 2) 50 easy 50 skip 50 easy, 3) 50 easy 4) 150 strong think I went 1;23 or 4 on the 4 x 175 on 2:02.5 did 4 x 125 easy on the 4 x 200 on 2:20.0 did 150, 100, 50, then I got out and rested thought about doing a fast 200 but decided not to whitney timed all of these 25 fr fast went 9.9 50 easy 25 fr fast go start went 9.8 50 easy 25 fr fast go start went 9.7 50 easy then put 2 BIG blue NCAA dots in place on the bottom of the pool 25 SDK fast roll start went 9.8 Next meets are: Fri Apr 1 - Sun 3, 2011 2011 South Central Zone SCY Championships Josh Davis Natatorium, San Antonio, TX Days Till Entered: Fri 1650 fr, 400 IM Sat 500 fr, 200 bk, 100 fr, 200 br Sun 1000 fr, 50 fr, 200 IM, 50 fl Thu Apr 28 - Sun May 1, 2011 2011 USMS SCY Spring Nationals Kino Aquatic Complex, Mesa, AZ Order of Events Days till
Thu Mar 10th, 2011 women's 2011 Div NCAA's are Wed - Sat we have no masters practice on those days need to make other arrangements Subscribe to Ande's Swimming Blog WEIGHTS at world gym before practice Whitney Coached UT, SCY diving well & main pool center course 6:30 to 8:00, dove in on time trained with Chris, Todd, ritchie beside Max, Larry, Pat, Kelly, & Sharon wore worn out FS PRO jammer WARM UP started in diving well 200 100k 200 100 Main SET: drop down 50 set start at 1:00 drop interval by 1 sec per 50 till you fail made it to 30 & stopped repeated yesterday's set 4 x 100 fr on 1:10 right into 3 x 100 Im on 1:20 right into 2 x 100 fr on 1:05 50 easy 50 bk fast GO start whitney timed went too deep on start went 26.0 50 easy 4 x 125 on 1:25 made them skipped 4 x 125's on 1:20 which is a 500 on 5:20 thought about resting some then doing one but whitney assigned 8 x 50 breath control 1) 7 breaths, 2) 6 ... 1) 0 breaths did them down to #2, but didn't like the pace my lane mates choose so I rested a few minutes then did a 75 fr from a push, no breath pushed off hard and glided far, swam smooth & easy felt great at the 25, fine at the 50, & started feeling uncomfortable in the last 10 yards but made it, never tried one before I'm pretty sure I can make a 100 no breather if, before attempting, I rest longer & do some deep breathing 50 easy 25 fr FAST whitney timed wore my old FS pro jammer roll start off bulkhead (bulkhead isn't as high as the blocks) went 9.7 need to keep working on fast fr & fast flutter kicking Next meets are: Fri Apr 1 - Sun 3, 2011 2011 South Central Zone SCY Championships Josh Davis Natatorium, San Antonio, TX Days Till Entered: Fri 1650 fr, 400 IM Sat 500 fr, 200 bk, 100 fr, 200 br Sun 1000 fr, 50 fr, 200 IM, 50 fl Thu Apr 28 - Sun May 1, 2011 2011 USMS SCY Spring Nationals Kino Aquatic Complex, Mesa, AZ Order of Events Days till
Thu Mar 3rd, 2011 There's several meets happening this weekend Indianapolis Grand Prix RESULTS 2011 Speedo Champions SeriesSouthern Zone Sectional Championships College Station, TX American Short Course (P/F) March 3 - 5, 2011 Austin, TX RESULTS Pac 10 Men's Swimming and Diving Date: March 2-5, 2011 Venue: Belmont Plaza Olympic Pool Location: Long Beach, CA ZONES are 29 days away entered nats, need to enter zones pondering events, it's time to get strong and fast Bought tickets to 2011 Womens NCAA's Subscribe to Ande's Swimming Blog LIFTED WEIGHTS TODAY Whitney Coached UT, SCY Center course, north side 6:30 to 8:00 dove in first trained with tyler, todd, amy and brandon beside james fike, ritchie, ned, nate, & pat evoe wore worn out FS PRO jammer, it's on it's last leg WARM UP 2 rounds of 300 fr 50ra 50 la 200 fr 100 k Main SET: 30 x 100 fr 3 rounds of 8 at 80% on 1:45 stayed long and smooth, good push offs, 2 beat kick, felt good, held 60 - 62's, mostly 61's, went 2nd behind tyler 1 FAST went 56, 54, 52 got extra minute before last one & dove it too 1 easy 200 easy 25 fr fast roll start off bulkhead went 9.6 Next meets are: Fri Apr 1 - Sun 3, 2011 2011 South Central Zone SCY Championships Josh Davis Natatorium, San Antonio, TX Days Till Thu Apr 28 - Sun May 1, 2011 2011 USMS SCY Spring Nationals Kino Aquatic Complex, Mesa, AZ Order of Events Days till
Updated March 3rd, 2011 at 12:03 PM by ande
Tue Mar 1st, 2011 LIFTED weights before practice ZONES are 31 days away Subscribe to Ande's Swimming Blog Whitney Coached UT, SCY Diving well & Center course 6:30 to 8:00 dove in around 6:33ish trained with Mike, Richie, beside Brad Bailey, Nate, Kelly, Max, Pat Evoe & todd wore FS PRO jammer WARM UP 3 rounds of 200, 100 Main SET: 100 FR fast in heats from a dive off the side in the diving well went 51.9 200 swim down moved to main pool center course 50 DROP Down Kick setNO FINS started at 1:00 drop 1 sec on each round did 10 br k switched to fly k on my side made it to 35 or 6 100 easy 100 fr FAST from the blocks changed into FS PRO legs went 49.3, out in 22.9 whitney timed assigned 10 x 150 did: 3 or 4 of them thought about doing something else fast but didn't Next meets are: Fri Apr 1 - Sun 3, 2011 2011 South Central Zone SCY Championships Josh Davis Natatorium, San Antonio, TX Days Till Thu Apr 28 - Sun May 1, 2011 2011 USMS SCY Spring Nationals Kino Aquatic Complex, Mesa, AZ Order of Events Days till
Updated March 1st, 2011 at 11:01 AM by ande
Mon Jan 24th, 2010 slept in missed AM work out lifted weights Subscribe to Ande's Swimming Blog Whitney Coached UT Swim Center, diving well and main pool, noon to 1:15, dove in 10 min late trained with teneille and mark beside chris, jim, jon & james WORE yingfa jammer WARM UP missed Main SET: 500 fr 70% did 400 500 fr 85% went 5:43 4 x 25 fl 400 fr 70% 400 fr 85% went 4:20 4 x 25 bk 300 fr 70% 300 fr 85% went 3:10 4 x 25 br 200 fr 70% 200 fr 85% went 2:00 4 x 25 fr 100 fr 70% 100 fr 84% went 60 100 easy 150 k went 1:45 50 easy Next meets are: Fri Apr 1 - Sun 3, 2011 South Central Zone SCY Championships Josh Davis Natatorium, San Antonio, TX Thu Apr 28 - Sun May 1, 2011 2011 USMS SCY Spring Nationals Kino Aquatic Complex, Mesa, AZ Order of Events
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