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Swim Workouts

  1. Wed Apr 9th 2014 SCY

    by , April 9th, 2014 at 12:01 PM (Ande's Swimming Blog)
    Wed Apr 9th 2014 SCY

    Nats are 3 weeks and 2 days away

    Whitney Coached
    6:00 to 7:30 dove in at 6:05
    swam with Mike & Tyler
    beside Jim & Alley cat
    main pool

    Warm up
    went around 400

    Main Set

    20 x 25 bk on :20
    assigned 500 FR
    did 4 x 50 FR on 50
    100 easy

    16 x 25 br on :25
    assigned 500 FR
    did 4 x 50 IM order on 50
    100 easy

    12 x 25 FR on :20
    assigned 500 FR
    did 4 x 50 IM order on 1:10ish

    8 x 25 FL on :25
    assigned 500 FR
    did 4 x 50 IM order on 1:10ish
    100 easy

    4 x 25 SDK fast no breath

    10 sets of 3 pull ups on 1:00

    200 easy


    Next Meet:


    May 1 - 4, 2014
    2014 Nationwide U.S. Masters Swimming Spring National Championship
    The George Haines International Swim Center
    Santa Clara, California


    Aug 13 - 17, 2014
    2014 Marriott U.S. Masters Swimming Summer National Championship
    University of Maryland Eppley Recreation Center Natatorium
    College Park, Maryland
    Categories
    Swim Workouts
  2. FAST FRIDAY Mar 7th 2014 SCY

    by , March 7th, 2014 at 12:11 PM (Ande's Swimming Blog)
    FAST FRIDAY Mar 7th 2014 SCY

    Chris Coached
    6:00 to 7:30 dove in at 6:05
    swam with Mike, Jim, & Max beside Ned, JUlie, & Alley cat
    diving well and main pool

    Warm up
    swim 15 min easy went 6 or 700

    Main Set

    4 rounds of:

    20 x 25 on 35
    odds fast
    evens easy

    rest 1:20

    100 fast on 3:00

    50 fast kick on 1:00

    100 easy on 3:00
    did 25's 1 round fly, next round back, next round br, last round fly
    went IMs on 100s went 1:02, 1, 1:00
    last 100 kicked it and went 1:02


    Next Meet:


    Mar 28 - 30, 2014
    2014 SCY South Central Zone Championships
    CISD Natatorium


    May 1 - 4, 2014
    2014 Nationwide U.S. Masters Swimming Spring National Championship
    The George Haines International Swim Center
    Santa Clara, California


    Aug 13 - 17, 2014
    2014 Marriott U.S. Masters Swimming Summer National Championship
    University of Maryland Eppley Recreation Center Natatorium
    College Park, Maryland
    Categories
    Swim Workouts
  3. Thu Mar 6th 2014 SCY

    by , March 6th, 2014 at 12:43 PM (Ande's Swimming Blog)
    Thu Mar 6th 2014 SCY

    Entered zones yesterday and nats today

    Lifted Tuesday

    Whitney Coached
    6:30 to 8:00 dove in at 6:40
    swam with Todd, Ned, Jim, & Alley cat

    Warm up
    did around 3 or 400

    Main Set

    assigned: 8 x 100 best ave on 2:00
    did 8 x 50 fr best ave from a dive held 25's

    8 x (30 sec VK, 15 sec rest)

    100 easy

    assigned: 8 x 100 best ave on 2:00
    did 8 x 50 fr best ave from a dive held 25's

    8 x (30 sec VK, 15 sec rest)

    100 easy

    assigned: 8 x 100 best ave on 2:00
    did: 8 x 25 FAST from a dive, 25 easy

    100 easy

    Next Meet:


    Mar 28 - 30, 2014
    2014 SCY South Central Zone Championships
    CISD Natatorium


    May 1 - 4, 2014
    2014 Nationwide U.S. Masters Swimming Spring National Championship
    The George Haines International Swim Center
    Santa Clara, California


    Aug 13 - 17, 2014
    2014 Marriott U.S. Masters Swimming Summer National Championship
    University of Maryland Eppley Recreation Center Natatorium
    College Park, Maryland
    Categories
    Swim Workouts
  4. Mon Feb 17th, 2014

    by , February 17th, 2014 at 09:47 AM (Ande's Swimming Blog)
    800 warm up
    done 2 fr, 4IM krls, 2fr

    4 x 100 on 1:20 right into
    3 x100 on 1:15 right into
    2 x100 on 1:10 right into
    100 on 1:05

    50 easy

    Pull
    4 x 100 on 1:05 right into
    3 x100 on 1:10 right into
    2 x100 on 1:15 right into
    100 on 1:20

    100 easy

    4x(100kon 1:15, 50 on 35)

    Fins 14x50
    odds on 35
    evens on 45

    100 easy
    Categories
    Swim Workouts
  5. Thu Feb 13th 2014 SCY

    by , February 13th, 2014 at 02:08 PM (Ande's Swimming Blog)
    Thu Feb 13th 2014 SCY

    Lifted yesterday
    Yesterday 1980 Olympian John Simons dropped in and swam in my lane
    he's training to do the English Channel


    Whitney Coached
    6:30 to 8:00 dove in at 6:00
    swam with Jim, Todd, Ned & Tyler
    Beside Paul , Larry & Gull


    Warm up
    assigned 500
    did around 350 or 400

    Main Set

    100 on 1:10
    right into
    2 x 200 on 2:20
    30 sec break
    3 x 300 on 3:30
    30 sec break
    4 x 400 on 4:40

    50 easy

    400 on 4:40
    2 x 300 on 3:30
    30 sec break
    3 x 200 on 2:20
    30 sec break
    4 x 100 1:10

    Next Meet:


    Mar 28 - 30, 2014
    2014 SCY South Central Zone Championships
    CISD Natatorium


    May 1 - 4, 2014
    2014 Nationwide U.S. Masters Swimming Spring National Championship
    The George Haines International Swim Center
    Santa Clara, California


    Aug 13 - 17, 2014
    2014 Marriott U.S. Masters Swimming Summer National Championship
    University of Maryland Eppley Recreation Center Natatorium
    College Park, Maryland
    Categories
    Swim Workouts
  6. FAST Fri Jan 31st 2014 SCY

    by , January 31st, 2014 at 10:34 AM (Ande's Swimming Blog)
    FAST Fri Jan 31st 2014 SCY

    Lifted yesterday , felt weak, hadn't lifted in a while & need to become more consistent


    Whitney Coached
    6:00 to 7:30 dove in at 6:00
    swam with Jim, Julie, Mike, & Todd
    Beside AlleyCat, Larry & Gull


    Warm up
    8 rounds of 100 on 1:30, 25 no or 1 breath on 30, 25 6 strokes fast on 30

    Main Set

    5 x 100 FR best ave on 2:00, dove em and held 58's
    4 x 50 k fast on 1:15, flutter with a board, held 34's
    50 FL fast, in heats from the blocks, went 25
    100 easy

    5 x 100 FR best ave on 2:00, push, and held 59's & 60's
    4 x 50 k fast on 1:15, flutter with a board, held 34's
    100 BR fast, in heats from the blocks, went 67
    100 easy

    5 x 100 BR/FR best ave on 2:00, push, and held 67s
    4 x 50 k fast on 1:15, FL no board, held 34's
    200 IM fast, in heats from the blocks, went 2:05 or 6
    100 easy

    Next Meet:


    Mar 28 - 30, 2014
    2014 SCY South Central Zone Championships
    CISD Natatorium


    May 1 - 4, 2014
    2014 Nationwide U.S. Masters Swimming Spring National Championship
    The George Haines International Swim Center
    Santa Clara, California


    August 13 - 17, 2014
    2014 Marriott U.S. Masters Swimming Summer National Championship
    University of Maryland Eppley Recreation Center Natatorium
    College Park, Maryland

    Updated February 10th, 2014 at 12:38 PM by ande

    Categories
    Swim Workouts
  7. Thu Jan 16th, 2014 LCM

    by , January 16th, 2014 at 10:45 AM (Ande's Swimming Blog)
    Thu Jan 16th, 2014 LCM

    Pool is set up for the 2014 Arena Grand Prix at Austin that takes place Fri Jan. 17 - Sun Jan 19th.

    Lifted yesterday Tue


    Whitney Coached
    6:30 to 8:00 dove in at 6:38
    swam with AlleyCat, Jim, Chris, Paul, Ned & Jeff
    Beside Larry & Gull


    Warm up
    assigned: 10 min swim
    did: 2 & went 150

    Main Set

    everything was on a 1:25 base NO breaks
    3 x 800 on 11:20 desc right into
    3 x 400 on 5:40 desc right into
    3 x 200 on 2:50 desc right into
    3 x 100 on 1:25
    started out 4th behind jim, chris & alley cat
    think I went
    around 10:20 for my 3rd 800,
    5:04 on the 3rd 400,
    2:30 on 3rd 200 &
    1:08 on last 100
    swam them free and backstroke

    200 warm down


    Next Meet:
    not sure
    probably zones, maybe Nats
    Categories
    Swim Workouts
  8. 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
  9. FAST Fri Dec 27th, 2013 SCY

    by , December 27th, 2013 at 01:00 PM (Ande's Swimming Blog)
    FAST Fri Dec 27th, 2013 SCY

    Lifted this morning,
    my weight lifting has been pretty spotty lately
    I need to be consistent and get stronger

    Whitney Coached
    7:00 to 8:30
    swam with Tyler Jim & Jim
    Beside max david alley & Michael Yoch

    Warm up
    went around 1000


    Main Set

    400 Kick for time
    went 5:12, an improvement from 5:19

    300 easy

    200 IM fast for time
    went 2:07

    200 easy

    100 IM fast
    went 58

    100 easy

    50 BR
    went 29

    50 easy

    50 BK
    went 27

    50 easy

    50 Br
    went 30

    50 easy

    50 BR
    went 30


    Next Meets:
    not sure
    probably zones
    Categories
    Swim Workouts
  10. Thu Dec 26th, 2013 SCY

    by , December 26th, 2013 at 03:07 PM (Ande's Swimming Blog)
    Thu Dec 26th, 2013 SCY

    Don't know when my next meet is
    did not swim yesterday
    got a 400 kick for time tomorrow so I took it easy today

    Lifted this morning

    Whitney Coached,
    Noon to 1:30 dove in on time
    swam with Tyler & Jim
    Beside jim, ned, max, paul and Killeen

    Warm up
    went around 1:00


    Main Set

    assigned 8 x 100 on 1:10
    did 2 100's then a 50 2 100's then a 50
    1:00 rest
    200 IM strong
    1:00 rest

    assigned 8 x 100 on 1:10
    did 8 x 50 K on 1:10 easy speed held 36's
    1:00 rest
    200 IM strong went 2:18
    1:00 rest

    assigned 8 x 100 on 1:10
    did 8 x 50 K on 1:10 easy speed held 36's
    1:00 rest
    skipped the 200 IM strong

    Next Meets:
    not sure
    probably zones
    Categories
    Swim Workouts
  11. Mon Dec 16th, 2013

    by , December 16th, 2013 at 03:18 PM (Ande's Swimming Blog)
    Mon Dec 16th, 2013

    Didn't swim Fri, Sat or Sun
    went to lubbock to help little raz move home

    missed warm up

    12 x 100 on 1:15

    4 x 25 easy

    08 x 100 on 1:10 skipped a 50

    4 x 25 easy

    6 x ? on 1:05
    odds 100
    evens 75

    4 x 25 easy

    4 x 75 on 1:00

    100 easy
    Categories
    Swim Workouts
  12. Fast Fri Nov 8th 2013

    by , November 8th, 2013 at 10:29 AM (Ande's Swimming Blog)
    Fast Fri Nov 8th 2013 SCY

    Woodlands SCM meet starts tomorrow at noon
    entered 50's, a few 100's, 200 IM, & the 800 free,
    I need to leave by noon on Sunday to attend a 1:00 event in Houston, so darn I probably won't get to swim the 800 FR
    Hope I get to go

    swam Wed & Thu
    think I lifted on Mon & maybe Tue but not
    Wed or Thu

    My poison ivy is subsiding

    SCY, age group meet at UT this weekend, pool is set up with 2 8 lane SCY courses with blocks
    Whitney Coached
    6:00 to 7:30 practice dove in around 6:47
    swam with Mike, Tyler, Chris, Todd & Jim Pullin (a new regular, he swam for UT 1999 - 2003 was a D man)
    Beside Marshall Ned & Nate

    Warm up
    assigned 8 x 150

    Main Set

    assigned: 5 x 100 FR best ave on 2:00, 1:00 rest, 100 fr fast from blocks in 2 heats of 2, 200 easy
    did 5 x 50 FR easy speed, 50 easy speed cruise from a dive

    assigned: 5 x 100 K best ave on 2:00, 1:00 rest, 100 K fast from blocks in 2 heats of 2, 200 easy
    did: 5 x 50 K easy speed, 100 SDK from a dive, went 58, that might be my best this season. (pretty sure I can go faster, just need to rest more before, and hold my breath and streamline longer, doing more SDKs
    Today I SDKed to the flags on 1st length, 10 kicks on 2nd length, 8 kicks on 3rd length & 10 kicks on 4th length

    assigned: 5 x 100 IM best ave on 2:20, 1:00 rest, 100 K fast from blocks in 2 heats of 2, 200 easy
    Did: 5 x 50 2 FL/BK, 2 BK/BR, 1 BR/Fr
    skipped the fast 100

    swam easy


    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

    DAYS TILL


    Might do another one in late Nov / early Dec, haven't decided yet.

    might enter the 2013 SPMA SCM Champs
    the pool is at 5600 Harbor Street Commerce, CA 90040 the pics of the facilities look pretty nice

    Updated November 8th, 2013 at 10:41 AM by ande

    Categories
    Swim Workouts
  13. Tue Nov 5th, 2013 SCY

    by , November 5th, 2013 at 03:01 PM (Ande's Swimming Blog)
    Tue Nov 5th, 2013 SCY

    Man I'm a terrible swim blogger
    Been Swimming 5 or 6x per week, lifting 3 or 4,

    got the woodlands SCM meet this weekend and

    might enter the 2013 SPMA SCM Champs
    the pool is at 5600 Harbor Street Commerce, CA 90040 the pics of the facilities look pretty nice

    recently had a bad case of poison ivy and the river behind my house flooded on Nov 1st, the bridge I drove over to get to 6:00 am practice went underwater a few hours after I crossed it, a few people tried to cross the bridge and got swept away


    Whitney Coached,
    6:30 to 8:00 dove in around 6:47
    swam with Mike
    Beside tyler, jim, chris, larry, gull & Nate

    Warm up
    skipped it


    Main Set

    10 x 25 on 20
    1:00 rest
    10 x 25 on 20
    1:00 rest
    10 x 25 on 20
    1:00 rest
    10 x 25 on 20
    1:00 rest

    assigned 16 x 50 bk
    did a fast 25 back on several

    assigned 8 x 75 br
    did a few 75's & 25's then got out

    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

    DAYS TILL

    Might do another one in late Nov / early Dec, haven't decided yet.
    Categories
    Swim Workouts
  14. Tue Oct 15th, 2013 SCY

    by , October 15th, 2013 at 11:39 AM (Ande's Swimming Blog)
    Tue Oct 15th, 2013 SCY

    Been Swimming 5 or 6x per week, lifting 3 or 4, Lifted yesterday
    Entered the woodlands SCM meet and might enter the 2013 SPMA SCM Champs
    the pool is at 5600 Harbor Street Commerce, CA 90040 the pics of the facilities look pretty nice

    Whitney Coached,
    6:30 to 8:00 dove in around 6:33
    swam with Tyler, Jim, Ned and Mike
    Beside Todd, Alley, and Nate

    Warm up
    went around 700


    Main Set

    5 x 100 FR on 1:10 make it
    rest 1:00
    200 IM fast, went 2:20
    50 easy

    4 x 100 FR on 1:08 make it
    rest 1:00
    200 IM fast, went 2:20
    50 easy

    3 x 100 FR on 1:06 make it
    rest 1:00
    200 IM fast, went 2:18
    50 easy


    2 x 100 FR on 1:04 make it
    rest 1:00
    200 IM fast, went 2:15
    50 easy

    40 x 25 on :20, done 5 stroke IM order, 5 FR with 1 breath, no breaks,

    assigned 500 done 100 FR mod 25 FAST no breath
    did: 4 x (50 fr mod 50 skip, 25 fast no breath

    easy 100

    25 BR fast from a dive 13.7
    25 easy

    25 BR fast from a dive, 13.8


    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

    DAYS TILL

    Might do another one in late Nov / early Dec, haven't decided yet.
    Categories
    Swim Workouts
  15. FAST Fri Oct 4th, 2013 SCY

    by , October 4th, 2013 at 11:23 AM (Ande's Swimming Blog)
    FAST Fri Oct 4th, 2013 SCY

    Swam Thu Lifted Wed

    Whitney Coached,
    6:00 - 7:30 dove in around 6:01
    swam with various dudes,
    Brad, Todd, Tyler, Alley, Korey, Gull

    Warm up
    went around 1000


    Main Set

    50 FR fast in heats dive off the side
    went 24

    100 easy

    100 FR fast 2 swimmers per heat
    went 54

    200 easy

    200 FR fast
    went 1:59

    300 easy

    500 fr strong
    went 5:31

    500 ish easy

    200 K
    went ? 2:30ish

    100 easy

    100 FR fast
    went 53

    150 easy

    50 bk fast
    went 25.8

    200 easy

    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


    DAYS TILL

    Might do another one in late Nov / early Dec, haven't decided yet.
    Categories
    Swim Workouts
  16. 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.
  17. Wed Sep 18th, 2013 SCY

    by , September 18th, 2013 at 12:17 PM (Ande's Swimming Blog)
    Wed Sep 18th, 2013 SCY

    Swam: Fri, Mon, & Tue
    Lifted: Sat, Sun & Tue

    left shoulder's feeling better

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

    Warm up
    assigned 15 min swim
    Did: around 400


    Main Set

    8 x 25 FL fast on :40

    8 x ?? on 1:20
    did 1 50 & 7 100's

    8 x 25 BK fast on :40

    6 x ?? on 1:15
    did 100's

    8 x 25 BR fast on :40

    6 x ?? on 1:10
    did 50's

    8 x 25 FR fast on :40

    100 easy

    assigned: 600 done 25 FR easy 25 stroke fast IM order by 150's
    did: 4 rounds of (25 FR easy, 25 stroke fast, 50 skip, 25 fr easy, 25 stroke fast)

    16 x 25 on 30
    odds: fast stroke
    evens: easy FR with 2 breaths


    Next Meets:
    considering one, 2 or a few SCM meets in Nov & Dec
    Not sure yet, Might do:

    Fri Oct 11 - Sun Oct 13
    Rowdy Gaines Classic

    Orlando, FL

    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.
    Categories
    Swim Workouts
  18. Thu Sep 12th, 2013 SCY

    by , September 12th, 2013 at 11:11 AM (Ande's Swimming Blog)
    Thu Sep 12th, 2013 SCY

    Swam: Tue & Wed
    Lifted Mon & Wed

    Hurt my left shoulder a bit on Tuesday while swimming fly.
    Guess I swam and wasn't fully warmed up.
    It just hurts on the recovery phase of the stroke but not to lift weights

    Saw a cool documentary last night called "Muscle Shoals"
    http://muscleshoalsmovie.com

    Henry Coached,
    Whitney's at USMS convention with Jim, Ed, Tyler & Mary
    6:00 - 7:30 dove in around 6:15
    swam with Paul
    Beside Kellie, Marcio, Ned Gull, & Larry

    Warm up
    did a 50


    Main Set

    12 x 50 done
    5 x 50 fr on 40
    50 K fast
    rest 30 sec to 1:00

    assigned: 12 x 100 done 5 on 1:15 1 K fast rest 1:00
    did: 2 rounds of (5 x (25 fr easy, 25 BR fast)) 100 K fast 1:00 rest
    went 16's on 25 BR

    assigned: 12 x 200 done 5 on 2:25, 1 K fast rest 1:00
    did: 2 rounds of (5 x (2 x(25 fr easy, 25 BR fast))) 200 K fast, 1:00 rest
    went 2:33 on 200 K, skipped the last 200 K


    Next Meets:
    considering one, 2 or a few SCM meets in Nov & Dec
    Not sure yet, Might do:

    Fri Oct 11 - Sun Oct 13
    Rowdy Gaines Classic

    Orlando, FL

    Nov 9 - 10, 2013
    WMST 2013 November Classic
    Shenandoah, TX 77385
    Categories
    Swim Workouts
  19. Mon Sep 9th, 2013 SCY

    by , September 9th, 2013 at 09:49 AM (Ande's Swimming Blog)
    Mon Sep 9th, 2013 SCY

    Swam: Thu, Fri & Sat
    Lifted Fri & Sat

    Whitney Coached
    6:00 - 7:30 dove in around 6:10
    swam with Tyler & Jim
    Beside NATE, Mike V, Todd, Marcio, Gull, & Sloan

    Warm up
    went around 500


    [B]Main Set [/B
    Today is Nathan Breazeale's 50th BD our main set was 50 x 50 bk or S.O.C. best ave

    10 x 50 BR on 1:00 best ave
    1:00 rest

    10 x 50 on 55 best ave did 25 FL, 25 FR
    1:00 rest

    10 x 50 K on 50 best ave held 36's
    1:00 rest

    10 x 50 on 45 best ave did 4 - 6 strokes fly then the rest free
    1:00 rest

    10 x 50 on 1:00 best ave did 25 BR 25 FR
    1:00 rest

    200 DPS

    10 x 50 on 45 best ave did 3 0r 4 strokes fly then the rest free

    200 easy

    Next Meets:


    considering one 2 or a few SCM meets in Nov & Dec
    Not sure yet, Might do:

    Fri Oct 11 - Sun Oct 13
    Rowdy Gaines Classic

    Orlando, FL

    Nov 9 - 10, 2013
    WMST 2013 November Classic
    Shenandoah, TX 77385
    Categories
    Swim Workouts
  20. Wed Sep 4th, 2013 SCY

    by , September 4th, 2013 at 10:24 AM (Ande's Swimming Blog)
    Wed Sep 4th, 2013

    Whitney Coached
    SCY
    6:00 - 7:30 dove in around 6:10
    swam with Alan & Sally
    Beside Larry, Gull, Jim, Marcio & Tyler

    Lifted Mon

    Warm up
    swim till 6:18


    Main Set

    10 x 25 FL on 40 FAST
    went 13's & 14's
    dove lase went 11

    500

    8 x 50 BR on 1:20 FAST
    36's & 7's

    500

    6 x 75 BK FAST on 2:00
    50's
    dove last went 42

    500

    4 x 100 FR FAST on 2:30
    58's
    dove last went 55



    Next Meets:

    Not sure yet, talked to David Guthrie yesterday,
    considering one 2 or a few SCM meets in Nov & Dec
    Might do Rowdy Gaines Classic
    Fri Oct 11 - Sun Oct 13


    Nov 9 - 10, 2013 - Short Course Meters
    WMST 2013 November Classic
    Shenandoah, TX 77385

    Updated September 4th, 2013 at 01:36 PM by ande

    Categories
    Swim Workouts
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