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Strength Training and Dryland Workouts

  1. FAST Fri Jan 3rd, 2014 SCY

    by , January 3rd, 2014 at 10:34 AM (Ande's Swimming Blog)
    FAST Fri Jan 3rd, 2014 SCY

    Lifted yesterday, Wed, & Tue
    Swam Sat with Longhorn,
    missed Sun - Wed, was in New Orleans for New Years & ate way too much
    Missed the Jan 1st 2 hr work out, which was 14 x 500

    Whitney Coached
    5:30 to 7:00 dove in at 5:35
    swam with AlleyCat & Todd, miler was there but swam several lanes over


    Warm up
    assigned 2 rounds of
    200, 8 x 25, 200
    went around 6 or 700

    Main Set

    10 x 50 on 1:15
    odds fast, went 27 fr, 32's on Br
    evens easy

    10 x 100 kick
    odds fast did fly & BR, went 1:08's fl, 1:20 no board br from a push & 1:15 from a dive
    evens easy

    10 x 200
    odds fast
    evens easy
    went 2:08 on 1, 2:03 on 2, 2:16 on 3 IM, skipped 4,
    #5 kick no board fly from a dive went 2:15

    swam around 300 easy


    Next Meet:
    not sure
    probably zones, maybe Nats
  2. Wed Oct 2nd, 2013 SCY

    by , October 2nd, 2013 at 01:08 PM (Ande's Swimming Blog)
    Wed Oct 2nd, 2013 SCY

    Man I am a sucky blogger
    I've been swimming pretty consistently, 5 to 6x per week
    Was in Orlando Fri Sep 20 - Thu Sep 26
    Fri - Mon was vacation, Tue - Thu was a work conference at the Ritz
    During this time I only swam 3x, twice at typhoon lagoon and 1 time at the Ritz
    I did a pretty good job lifting. These conferences provide a lot of yummy food and snacks. I I gainged weight and am working it off.

    After getting back I swam with Longhorn:
    Fri, Sat, Mon, & Tue (double yesterday)
    Lifted Saturday and Tuesday

    Whitney Coached,
    6:00 - 7:30 dove in around 6:10
    swam with Todd and Paul
    Beside Tyler, Jim, Gull, & Larry

    Warm up
    assigned 1200
    Did: around 600


    Main Set

    4 rounds (one each stroke) of
    200 swim
    rest 15 sec
    150 pull
    rest 15 - 20 sec
    100 kick
    rest 15 to 20 sec
    50 fast

    assigned 8 x 125 done 25 fr 100 IM fast on a different stroke on each repeat
    did the set but skipped a 50 in each repeat to rest up and go really fast on the fast

    did 10 x 25 in the last 10 min of practice
    25 easy on 1:00 25 fast SDK on :20

    Next Meets:
    considering one, 2 or a few SCM meets in Nov & Dec

    Sat Nov 9 - 10, 2013
    WMST 2013 November Classic
    Shenandoah, TX 77385


    Might do another one in late Nov / early Dec, haven't decided yet.
  3. Wed Jul 31st, 2013 SCY

    by , July 31st, 2013 at 10:53 AM (Ande's Swimming Blog)
    Wed Jul 29 2013 SCY
    Nats are 8 days away, I leave next Wed


    Swam yesterday and lifted


    Chris Coached SCY
    6:00 - 7:30 dove in around 6:20
    swam with Jim & Tyler
    beside Bess, Tyler Todd Chris, Gull, & Taylor

    Lifted yesterday
    Swam Tuesday

    Warm up
    swam 10 or 15 min easy, fr, bk & a little BR

    Main Set

    8 x 50 on 1:00

    (jim did a broken 200 IM)
    I got out and played 6 square with the kids then got back in in the last 4 minutes

    4 x 25 (15 fast 10 easy )


    Next Meets:

    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013
    RACES:
    Thu #5 - 200 Individual Medley 2:22.45 & #7 - 100 Backstroke 1:05.49
    Fri #17 - 50 Butterfly 27.34
    Sat #23 - 400 Individual Medley 5:07.51
    Sun #39 - 50 Backstroke 29.54
  4. Wed Jul 11th, 2012 Sprint Training Day 1

    by , July 11th, 2012 at 05:20 PM (Ande's Swimming Blog)
    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
  5. FAST FRI Jul 1st, 2011 LCM

    by , July 1st, 2011 at 12:35 PM (Ande's Swimming Blog)
    FAST FRI Jul 1st, 2011 LCM

    Gonna rest a bit for Sunday's relay

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    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

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  6. Wed Jun 29th, 2011

    by , June 29th, 2011 at 12:08 PM (Ande's Swimming Blog)
    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
  7. FAST Fri Jun 24th, 2011 LCM

    by , June 24th, 2011 at 12:18 PM (Ande's Swimming Blog)
    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
    The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman by Timothy Ferriss 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
    The 4-Hour Workweek, Expanded and Updated: Expanded and Updated, With Over 100 New Pages of Cutting-Edge Content.
    Anyone read it or got Comments?



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    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 July 11th, 2013 at 09:19 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  8. Mon May 16th, 2011

    by , May 16th, 2011 at 12:56 PM (Ande's Swimming Blog)
    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

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    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
  9. Wed Apr 27th, 2011

    by , April 27th, 2011 at 11:14 AM (Ande's Swimming Blog)
    Wed Apr 27th, 2011

    02 days til Nats

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    [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

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  10. Wed Apr 20th, 2011

    by , April 22nd, 2011 at 10:00 AM (Ande's Swimming Blog)
    Wed Apr 20th, 2011

    09 days til Nats

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    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
  11. Sun Apr 17 weights

    by , April 17th, 2011 at 06:40 PM (Ande's Swimming Blog)
    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

    Categories
    Strength Training and Dryland Workouts
  12. FAST Fri Apr 15th, 2011, LCM

    by , April 15th, 2011 at 12:49 PM (Ande's Swimming Blog)
    FAST Fri Apr 15th, 2011, 50 FR

    14 days til Nats

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    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

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  13. Wed Apr 13th, 2011

    by , April 14th, 2011 at 12:19 PM (Ande's Swimming Blog)
    Wed Apr 13th, 2011

    16 days til Nats

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    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
  14. Wed Apr 6th, 2011 LCM

    by , April 6th, 2011 at 10:06 AM (Ande's Swimming Blog)
    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


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    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

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  15. Mon Apr 4th, 2011

    by , April 4th, 2011 at 11:40 AM (Ande's Swimming Blog)
    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.


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    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
  16. Thu Mar 31st, 2011 One day Till Zones, psych sheet out

    by , March 31st, 2011 at 01:12 PM (Ande's Swimming Blog)
    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


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    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

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  17. Wed Mar 23rd, 2011, 50 FR 22.5

    by , March 23rd, 2011 at 11:32 AM (Ande's Swimming Blog)
    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
  18. Tue Mar 15th, 2011

    by , March 15th, 2011 at 12:39 PM (Ande's Swimming Blog)
    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

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  19. Mon Mar 14th, 2011

    by , March 14th, 2011 at 06:12 PM (Ande's Swimming Blog)
    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
  20. Thu Mar 10th, 2011, attempted a 75 no breather

    by , March 10th, 2011 at 02:37 PM (Ande's Swimming Blog)
    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
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