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Swim Workouts

  1. FAST FRI Jan 27th, 2012, SCY

    by , January 27th, 2012 at 10:48 AM (Ande's Swimming Blog)
    FAST FRI Jan 2th, 2012, SCY

    swam yesterday 6:30 - 8:00 but didn't blog
    can't really remember what we did
    swam with Todd, Brandon & Amy

    I'm still thinking about doing the hour swim postal this Sunday, but my lower back's been hurting but it felt OK today so maybe it will be alright on sunday

    Next Wed I get the bump on my right forearm removed, i might miss a couple days

    Whitney Coached
    SCY UT Swim Center: main pool north end
    5:00 - 6:30 dove in at 5:03
    wore Speedo Gold Pro jammer
    trained with Mike & Tyler
    Beside keith, Jim , max, & Tracy

    Warm Up
    swim till 5:20
    did easy 50's on 40
    went around 1200

    main set

    100 free fast
    went 56

    4 x 100 fr on 2:30 best ave
    held 59's & 60

    500 did it 5 x 100 on 1:15

    100 IM fast
    went 63

    4 x 100 IM on 2:30 best ave
    held 64 & 5

    500 did it 5 x 100 on 1:10

    100 K fast
    went 64

    4 x 100 k on 2:30 best ave
    SDK & fl k on my side no board no fins
    held went 68's & 62 on #4

    500 did it 5 x 100 on 1:20

    50 choice fast in heats
    went FL in heat 4
    went 24 or 5

    50 easy

    felt pretty good in today's practice
    since I might do the hr swim on Sun I didn't totally kill it


    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


    July 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
    Categories
    Swim Workouts
  2. FAST FRI Wed Jan 25th, 2012, SCY

    by , January 25th, 2012 at 03:43 PM (Ande's Swimming Blog)
    FAST FRI Wed Jan 25th, 2012, SCY

    For years [ame="http://www.usms.org/forums/showthread.php?t=4298"]Ande's Swimming Blog[/ame] with 310,821 views was the most viewed forum on the USMS Forums General Swimming-Related Discussions even though I hadn't posted anything to it since Sep 2008 but now [ame="http://www.usms.org/forums/showpost.php?p=254975&postcount=1715"]Ande's Swimming Tips: Swimming Faster Faster[/ame] with 310,902 views passed it.

    I'm thinking about doing the hour swim postal this Sunday, but lately my lower back hurts so I'm not sure, we'll see

    next Wed I get the bump removed from my right forearm i might be out a couple days

    Whitney Coached
    SCY UT Swim Center: main pool
    noon - 1:15 dove in at 12:12
    wore Speedo endurance jammer
    trained with Korey & Mark
    Beside Larry, Tyler, Jim max, ned bob, dale & paul

    Warm Up
    went 200

    main set

    20 x 50 on 1:10
    4 fl fr fast
    1 easy
    then 4 bk fr, 1 e, 4 br fr, 1 e, 4 fr, 1 e

    500 easy

    20 x 50 k on 1:10
    4 rounds of 4 fast 1 e
    did SDK & fl k on my side no board no fins


    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


    July 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
    Categories
    Swim Workouts
  3. Mon Jan 23rd, 2012, SCY

    by , January 23rd, 2012 at 09:59 AM (Ande's Swimming Blog)
    Mon Jan 23rd, 2012, SCY


    TXLA Master's new schedule:
    Mon / Fri 5:00 - 6:30 am
    Tue / Thu 6:30 - 8:00 am
    Wed / Sat - 7:30 - 9:00 am
    Sun -Thu 12:00 - 1:15 pm

    Sat. swam arrived late for 5;30 - 7:00 practice, scy, main pool north end,
    missed warm up
    main set: 9 x 500, missed 1 & 2
    odds: Fr desc
    evens: various recovery/moderate
    went 5:28 on #9

    Sun did not train


    Whitney Coached
    SCY UT Swim Center: diving well
    5:00 - 6:30 dove in 5:04ish
    wore Speedo PRO jammer
    trained with Todd & Nate
    Beside James Fike, Tyler, Mike, & Larry

    Warm Up
    800 done 75fr, 25 scull, 75fr, 25 scull feet 1st

    main set

    4 rounds of
    400 on 4:40 right into
    200 on 2:20 right into
    100 on 1:10 right into
    050 on 0:30
    100 easy
    round 4 was fins on 1:05 base, didn't wear fins and didn't make it

    3 rounds of
    4 x 50 k done 25 fast, 25 easy on 1:00
    4 x 25 odds fast evens 1 breath on 0:30


    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


    July 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

    Updated January 23rd, 2012 at 03:51 PM by ande

    Categories
    Swim Workouts
  4. Fri Jan 20th, 2012 Back from the Big Easy

    by , January 20th, 2012 at 10:00 AM (Ande's Swimming Blog)
    Fri Jan 20th, 2012, SCY

    Swam Fast Friday on Friday the 13th, 6:30 am, pool was set up LCM for the AGP
    but didn't blog,
    we did 3 rounds of:
    400 FR fast (desc)
    100 easy
    50 FAST
    50 easy
    left 15/20 min early to get home

    Then hurried home and we drove to New Orleans Fri Jan 13th Left Mon & got home early early Tue morning, didn't get to bed till 3:00 am so I skipped Tue 6:30 am practice & swam noon instead. I stayed up late again on Tuesday night so I missed Wed 5:00 am practice. Planned to go at noon but my dad asked me to lunch, so I had lunch with him instead, he's 77. Wed afternoon I had another Drs appointment to get the pea sized lump on my right forearm checked, he said it's hard and thinks it's a cyst so I scheduled an appoinment for Wed Feb 1st to get it removed. Might have to be out of the water for a few days after. His assistant offered an appointment on Fri Jan 27th but Larry asked me to do the hour swim on the 28th or 29th.
    Then I slept in Thu Jan 19th & swam at noon.

    TXLA Master's new schedule:
    Sat 1/21 5:30-7 am
    Sun 1/22 none meet at UT
    Mon/Fri 5:00 - 6:30 am
    Tue/Thu 6:30 - 8:00 am
    Wed/Sat - 7:30 - 9:00 am
    Sun -Thu 12:00 -1:15 pm



    Whitney Coached
    SCY UT Swim Center: main pool, north end
    Pool is set up for TXLA's New Years Classic Meet
    5:00 - 6:30 dove in 5:10ish
    wore Speedo PRO jammer
    trained with Natalie Sacco, Todd, Tyler, Larry, Max

    Warm Up
    did easy 50's

    Main Set

    100 Fast from a dive
    cruised it still warming up
    went 56

    200 easy

    8 x 100 fast on 2:30
    held 60's & 61's, went 57 on #8

    100 easy

    50 fast
    went 25

    8 x 50 fr on 1:30 from a push
    went 27's

    150 easy

    100 fast in heats
    went 52

    100 easy

    Left elbow hurts a little


    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


    July 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

    Updated January 24th, 2012 at 10:47 AM by ande

    Categories
    Swim Workouts
  5. Thu Jan 12th, 2012 LCM

    by , January 12th, 2012 at 12:09 PM (Ande's Swimming Blog)
    Thu Jan 12th, 2012 LCM

    Swam Wed at noon LCM, did 2k
    missed AM practice because I had an
    8:15 am Drs appointment to get a pea sized lump on my right forearm checked. She said she thinks it's a cyst or a Lipoma. I have an appointment next Wed to talk about getting it removed.

    Whitney Coached
    LCM UT Swim Center: main pool
    6:30 - 8:00 dove in 6:43
    wore Speedo endurance jammer
    trained with James, Tyler, Todd & Ned
    beside Larry

    Warm Up
    assigned 800
    did 200

    Main Set

    went 3rd, behind Todd & Tyler
    instructions were to swim at 80% effort and make the interval
    4 x 200 fr on 2:40 right into
    4 x 150 fr on 2:00 right into
    4 x 100 fr on 1:20 right into
    4 x 050 fr on 0:40
    Made it, barely, pretty tough set

    assigned: 1200 with fins
    did 1,000 no fins

    got out early,
    missed out on the next set
    pretty sure I couldn't make it.
    2 x 200 fr on 2:30 right into
    2 x 150 fr on 1:55 right into
    2 x 100 fr on 1:15 right into
    2 x 050 fr on 0:40


    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


    July 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

    Updated January 12th, 2012 at 12:17 PM by ande

    Categories
    Swim Workouts
  6. Tue Jan 10th, 2012 scy

    by , January 10th, 2012 at 10:04 AM (Ande's Swimming Blog)
    Tue Jan 10th, 2012 scy

    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:35
    wore Speedo endurance jammer
    trained with Tyler & Mike
    beside Ned, James, & Larry

    Warm Up
    assigned 4 3 2 1
    did 5 or 600

    Main Set

    25 fl on 20 right into
    50 bk on 40 right into
    75 br on 65 right into
    100 fr on 65
    1:00 rest
    100 IM strong went 1:09
    1:00 rest

    25 fl on 20 right into
    50 bk on 40 right into
    75 br on 65 right into
    100 fr on 65
    1:00 rest
    200 IM strong went 2:24
    1:00 rest

    25 fl on 20 right into
    50 bk on 40 right into
    75 br on 65 right into
    100 fr on 65
    1:00 rest
    300 IM strong went 3:40
    1:00 rest

    25 fl on 20 right into
    50 bk on 40 right into
    75 br on 65 right into
    100 fr on 65
    1:00 rest
    400 IM strong went 4:50
    1:00 rest

    8 x 125 on 1:50
    odds 100 IM 25 fl
    evens kick

    assigned: 5 rounds of
    100 fr fast on 1:00
    100 IM mod on 1:30
    did: the set but held 62 - 4 on fr
    50 easy on evens

    100 easy



    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


    July 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
    Categories
    Swim Workouts
  7. Mon Jan 9th, 2012 scy

    by , January 9th, 2012 at 12:44 PM (Ande's Swimming Blog)
    Mon Jan 9th, 2012 scy

    Missed Sat & Sun

    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:35
    wore Speedo endurance jammer
    trained with Tyler
    beside Max, Larry, Kellie, & Nate

    Warm Up
    assigned 900
    did 600 (200 sw 100k)

    Main Set

    20 x 75, in groups of 5's
    4 fast on tough interval, 1 easy
    1) Fr on 50
    2) k on 1:00
    3) fr on 50
    4) k on 1:00

    1000 fr

    20 x 75, in groups of 5's,
    4 fast on tough interval, 1 easy
    1) Fr on 50
    2) k on 1:00
    3) fr on :50
    4) k did 300 straight went 3:42

    8 x 25 on 35
    odds fast
    evens no breath


    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


    July 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
    Categories
    Swim Workouts
  8. FAST Fri Jan 6th, 2012 scy

    by , January 6th, 2012 at 01:58 PM (Ande's Swimming Blog)
    FAST Fri Jan 6th, 2012 scy

    Weighed 218 after practice

    Recently renewed my USMS membership for 2012 with TXLA / Longhorn Masters
    Don't have a team?
    Consider TXLA / Longhorn Masters.

    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:31
    wore Speedo endurance jammer
    trained with Bob,
    beside Mike, Korey, Todd, Tyler, & Nate

    Warm Up

    did 50's mostly on 40, some on 45, some on 50
    for 20 minutes

    Main Set

    8 x 25 fl FAST on 1:00
    held 12's & 13's

    200 easy

    6 x 50 FAST on 2:00
    1 - 5 fr held 25's 6's &7's
    #6 fly from a dive went 0:25

    300 easy

    4 x 100 FAST k on 4:00
    went 1:10, 1:09, 1:08, 1:04

    400 easy

    2 x 200 on 8:00
    1) fr cruised it went 2:06 or 7

    2) no board fly kick from a dive
    (some SDK but mostly fly kick on my side with arms at my side, did flip turns with 2 right arm pulls to set up my turn
    went 2:16 which is pretty good
    think my best ever 200k might be 2:13 or 2:14


    200 easy


    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


    July 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

    Updated January 6th, 2012 at 04:34 PM by ande

    Categories
    Swim Workouts
  9. Thu Jan 5th, 2012 scy

    by , January 5th, 2012 at 12:25 PM (Ande's Swimming Blog)
    Thu Jan 5th, 2012 scy

    Recently renewed my USMS membership for 2012 with TXLA / Longhorn Masters
    Don't have a team?
    Consider registering with TXLA / Longhorn Masters. especially if you're fast or fun

    Trained SCY noon yesterday, Wed 1/4
    still feel fried from Sun but not sore


    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:45
    wore Speedo endurance jammer
    trained with Jim, Brandon & Amy
    beside James, Larry, & Ned

    Warm Up
    missed it

    Main Set

    4 x 50 fr on 35
    4 x 25 fl on 30 4 strokes fast

    4 x 100 fr on 1:10
    4 x 25 bk on 30 8 strokes fast

    4 x 150 fr on 1:45 (skipped a 50 on #3)
    4 x 25 br on 30 4 strokes fast, not kicking br yet

    4 x 200 on 2:20 (skipped a 100 on #2)
    4 x 25 fr on 30

    got out early, hope tomorrow's better



    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


    July 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
    Categories
    Swim Workouts
  10. Tue Jan 2nd, 2012 LCM

    by , January 3rd, 2012 at 04:29 PM (Ande's Swimming Blog)
    Tue Jan 2nd, 2012 LCM

    Recently renewed my USMS membership for 2012 with TXLA / Longhorn Masters
    Don't have a team?
    Consider registering with TXLA / Longhorn Masters. especially if you're fast or fun

    Trained SCY yesterday, Mon 1/2
    but didn't blog was helping out wife, arrived 45 min late did
    4 x 75
    12 x 100 on 1:15
    every 4th IM
    800 something then got out, felt fried and tired from Sun but not sore


    Whitney Coached
    LCM UT Swim Center: main pool
    6:30 - 8:00 dove in 6:45
    wore Speedo endurance jammer

    Warm Up

    missed it

    Main Set

    2 rounds of:
    4 x 50 fl desc
    200 fr ned split
    4 x 50 bk desc
    400 fr neg split
    assigned 4 x 50 br, did br pull fl k or bk
    800 fr (R2 got out after 200)

    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


    April 25-30
    USMS SCY Nationals
    Greensboro, NC
    Order of Events


    July 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

    Updated January 6th, 2012 at 02:02 PM by ande

    Categories
    Swim Workouts
  11. Sun Jan 1st, 2012 SCY went 9,400

    by , January 1st, 2012 at 08:09 PM (Ande's Swimming Blog)
    Sun Jan 1st, 2012 SCY went 9,400

    Recently renewed my USMS membership for 2012 with TXLA / Longhorn Masters
    Don't have a team? Consider registering with us.

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    Scy UT Swim Center: main pool
    Noon - 2:00
    wore Speedo FS pro jammer
    trained with jim & korey
    beside Nate Larry Tyler & James

    Warm Up

    20 x 100 Fr on 1:20 (2000)
    Made em

    Rest 1:00

    Main Set:

    20 x 50 Fr on 0:40 (1000 / 3000)
    Made Em

    Rest 1:00

    20 x 100 Fr on 1:15 (2000 / 5000)
    made em

    Rest 1:00

    20 x 50 Fr on 0:35 (1000 / 6000)
    Made em

    Rest 2:00

    20 x 100 Fr on 1:10 (2000 / 8000)
    Made em

    Rest 2:00

    10 x 100 Fr on 1:10 (1000 / 9000)
    Made em

    rest 1:00

    400 swim down (400 / 9400)


    2012 Meets (I'm considering)

    March 30, 2012
    South Central Zones, SCY
    South Lake, TX

    April 25 - 30
    USMS SCY Nationals
    Greensboro, NC
    Order of Events


    July 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


    2012 Training Phases

    Jan - Mid March
    do longhorn workouts as written

    Mid March - end of April
    SPEED, STRENGTH, & Meet Prep

    May
    as written

    Jun to Early Aug
    SPEED, STRENGTH, & Meet Prep

    Aug (after zones) - Mid Oct
    as written

    Mid Oct - Dec
    SPEED, STRENGTH, & Meet Prep
    Categories
    Swim Workouts
  12. Sat Dec 31, 2011 scy

    by , January 1st, 2012 at 07:16 PM (Ande's Swimming Blog)
    Sat Dec 31, 2011 scy

    Today I renewed my USMS membership for 2012 with TXLA / Longhorn Masters
    Don't have a team? Consider registering with us.



    Subscribe to Ande's Swimming Blog

    Today was Fast Friday, Marcin from Rocket Science showed up around 6:45 to let folks try out their new suits

    Whitney Coached
    LCM UT Swim Center: main pool
    7:30 - 9:00
    wore Speedo endurance jammer
    trained with max beside jim & James

    Warm Up
    ?

    Main Set:

    [B]4 rounds of

    500 fr desc by rounds
    Rest 1:00
    400 fr mod

    Went
    R1 5:50
    R2 5:35
    R3 5:24
    R4 5:21


    2012 Meets (I'm considering)

    March 30, 2012
    South Central Zones, SCY
    South Lake, TX

    April 25 - 30
    USMS SCY Nationals
    Greensboro, NC
    Order of Events


    July 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


    2012 Training Phases

    Jan - Mid March
    do longhorn workouts as written

    Mid March - end of April
    SPEED, STRENGTH, & Meet Prep

    May
    as written

    Jun to Early Aug
    SPEED, STRENGTH, & Meet Prep

    Aug (after zones) - Mid Oct
    as written

    Mid Oct - Dec
    SPEED, STRENGTH, & Meet Prep
    Categories
    Swim Workouts
  13. FAST FRI Dec 30, 2011 LCM: 200 FL for time

    by , December 30th, 2011 at 11:45 AM (Ande's Swimming Blog)
    FAST FRI Dec 30, 2011 LCM

    Today I renewed my USMS membership for 2012 with TXLA / Longhorn Masters
    Don't have a team? Consider registering with us.

    Sun Jan 1, 2012 practice is noon to 2:00
    she has something long and tough planned

    Trained yesterday, SCY but didn't blog
    missed most of warm up
    a couple highlights were:
    8 x 125 fr on 1:25,
    didn't warm up much, barely missed it but didn't stop
    also did 8 x 100 k on 1:25 held 15's - 17's & went 1:10 on #8
    ALSO noticed my left inner thigh hurt a bit when I kicked breastroke, so no breast kick for a bit

    Subscribe to Ande's Swimming Blog

    Today was Fast Friday, Marcin from Rocket Science showed up around 6:45 to let folks try out their new suits

    Whitney Coached
    LCM UT Swim Center: main pool
    6:30 - 8:00 dove in 1st
    wore Speedo endurance jammer & Rocket Science suit
    trained with Mike, Todd, Tyler, Marcio, Jim, Larry, Robert Killeen, & crazy Keith who begins each work out with a 100 fly,

    Warm Up

    24 x 50 on 45

    Main Set:

    4 rounds of
    50 FAST for time
    100 easy

    R1 FL 27,
    R2 fr 29? kinda screwed up though we were doing a 100
    R3 FL 27
    R4 FL 27

    4 rounds of
    100 fast for time
    200 easy

    R1: missed it: I change into the new Rocket Science jammer wet, so it was a bit of a struggle, BTW I really liked it
    R2 FR 1:01
    R3 FR 1:02, changed back into reg jammer
    R4 FR 1:07 cruised it
    missed some of the swim downs

    200 fast
    my original plan was to do a fast 200 free
    but our swims were in heats & Mike Varozza did a 200 fly so I decided to attempt one too
    I went out smooth and easy
    barely kicked, breathed every stroke, think my 1st 50 was around 31
    approaching the 100 I felt pretty tired & was tempted to quit or switch to backstroke,
    I rested around 5 sec at the 100,
    think I said something like, "this %#!ing hurts"
    then heard the coach and a few friends say
    "C'mon Ande just one more 100, you can do it."
    So I pushed off & kept doing fly
    on the 3rd 50 I switched to a long glide fly stroke putting a long pause out front and considered attempting to sprint that last 50
    but turned and decided just to eliminate the pause, pick up my turn over a bit and not break stroke
    went 2:40 and it hurt, maybe sometime in 2012 I'll try a 2 fly in a meet, it's been years, I think my last was in 1991, 2, or 3


    2012 Meets (I'm considering)

    March 30, 2012
    South Central Zones, SCY
    South Lake, TX

    April 25-30
    USMS SCY Nationals
    Greensboro, NC
    Order of Events


    July 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


    2012 Training Phases

    Jan - Mid March
    do longhorn workouts as written

    Mid March - end of April
    SPEED, STRENGTH, & Meet Prep

    May
    as written

    Jun to Early Aug
    SPEED, STRENGTH, & Meet Prep

    Aug (after zones) - Mid Oct
    as written

    Mid Oct - Dec
    SPEED, STRENGTH, & Meet Prep

    Updated December 30th, 2011 at 03:06 PM by ande

    Categories
    Swim Workouts
  14. Wed Dec 28, 2011, 1st LCM DOUBLE as a master

    by , December 28th, 2011 at 03:33 PM (Ande's Swimming Blog)
    Wed Dec 28, 2011 LCM

    weighed 222 after practice,
    ate too much this Christmas

    Subscribe to Ande's Swimming Blog

    Kristyne Coached
    LCM UT Swim Center: main pool
    Noon - 1:15 dove in 12:12ish
    wore Speedo endurance jammer
    trained with Bob & Jim (who's been sick)
    beside James

    Warm Up

    did 2 or 300 free

    Main Set:

    came in with a plan
    skip #3 in each set, Dive #4, swim strong but not all out, & go much faster than this morning

    assigned: 4 x 100 IM on 1:45 desc
    did: 1 & 2, skipped 3,
    went 1:12 on #4

    assigned 300 fr 75%
    did 200 fr easy

    assigned: 4 x 200 IM on 3:20 desc
    did: 1 & 2, skipped 3,
    went 2:31 on #4

    assigned: 300 fr 75%
    did 200 easy


    assigned: 4 x 300 IM on 5:20 desc
    did: 1 & 2, skipped 3,
    went 3:54 on #4

    assigned: 300 fr 75%
    did: skipped it & got out
    Categories
    Swim Workouts
  15. Wed Dec 28, 2011 LCM

    by , December 28th, 2011 at 11:23 AM (Ande's Swimming Blog)
    Wed Dec 28, 2011 LCM

    Sun Jan 1, 2012 practice is noon to 2:00
    think she might have something tough planned

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    LCM UT Swim Center: main pool
    6:30 - 8:00 dove in 6:34
    wore Speedo endurance jammer
    trained with Mike, Todd, Tyler, & Kristyne

    Warm Up

    300 fr (missed 200)
    200 IM
    300 fr
    200 IM

    Main Set:

    4 x 100 IM on 1:40 desc

    400 fr 75%

    4 x 200 IM on 3:20 desc
    went 2:45ish

    400 fr 75%

    4 x 300 IM on 5:00 desc
    went 4:08

    400 fr 75%

    50 easy
    Categories
    Swim Workouts
  16. Tue Dec 27, 2011, back after a 3 day break

    by , December 27th, 2011 at 11:51 AM (Ande's Swimming Blog)
    Tue Dec 27, 2011

    Hope you had an awesome Christmas / Holiday

    I did not train Sat, Sun or Mon
    I planned on Mon but it didn't work out, we had noon practice and I missed it
    Heard they went 5,300 long course
    just found out
    Sun Jan 1, 2012 practice is
    noon to 2:00


    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:34ish
    wore Speedo endurance jammer
    trained with Mike
    beside Todd, Tyler, James, Keith and Paul

    Warm Up

    400 fr (missed 2 or 300)
    100 fl krLs
    300 fr
    100 bk KRLS
    200 K went 2:33
    100 BR KRLS

    Main Set:

    8 x 25 fl on 20
    rest 1:00

    8 x 50 fl bk on 40
    rest 1:00

    8 x 75 fl bk br on 1:00
    rest 1:00

    8 x 100 IM on 1:20
    rest 1:00

    8 x 100 k
    odds fl no board
    evens flutter with board

    100 easy
    Categories
    Swim Workouts
  17. FAST Fri Dec 23, 2011 LCM

    by , December 23rd, 2011 at 11:18 AM (Ande's Swimming Blog)
    FAST Fri Dec 23, 2011

    swam both LCM
    Wed & Thu
    Wed I still felt fried from Monday's double

    Thu I made
    6 x 150 on 2:00 &
    8 x 150 on 1:55 LCM


    Whitney Coached
    LCM UT Swim Center: main pool
    6:30 - 8:00 dove in 6:34ish
    wore Speedo endurance jammer
    trained with Ed,
    beside Larry, Todd, Tyler, Jim, & Ned

    Warm Up

    did easy 50's till 6:45

    Main Set:

    4 rounds of
    4 x 100 fast on 2:30
    400 easy on 8:00

    R1 went 1:09, 8, 7 6
    R2 went 1:08, 7, 6 5
    R3 kicked
    R4 cruised 1 - 3 around 1:15
    got extral 1.5 min rest before #4
    went 1:01
    200 easy

    Updated December 24th, 2011 at 09:10 AM by ande

    Categories
    Swim Workouts
  18. Tue Dec 20 2011 FRIED

    by , December 20th, 2011 at 11:30 AM (Ande's Swimming Blog)
    Tue Dec 20 2011 FRIED

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    Whitney Coached
    scy UT Swim Center: diving well
    6:30 - 8:00 dove in 6:34ish
    wore Speedo endurance jammer
    trained with Jim & Paul
    beside tyler & Dakota

    Warm Up

    200 fr 150 br 100 bk 50 fl
    100 100 100

    Main Set:

    20 x 50 fr on 40 right into
    20 x 25 fl on 25 (best ave, don't break stroke & didn't) did 5 SDKs on each one

    1:00 rest

    10 x 100 fr on 1:15 right into
    20 x 25 bk on 25 (best ave)
    started hurting on the fr, felt like my left thigh was going to cramp

    assigned 5 x 200 on 2:25
    did 2 did 150's on 3
    really hurting and fried from yesterday's double

    20 x 25 br on 30 (best ave)
    Categories
    Swim Workouts
  19. Double Mon Dec 19th 2011

    by , December 19th, 2011 at 03:41 PM (Ande's Swimming Blog)
    Mon Dec 19th 2011

    Whitney Coached
    scy UT Swim Center: main pool
    NOON - 1:00 dove in 12:04
    wore Speedo endurance jammer
    trained beside Jim & Bob

    Warm Up

    3 rounds of
    150 fr 75 fl bk br 25 fr fast 1 breath

    Main Set:

    assigned: 2 rounds of
    400 on 4:40 right into
    4 x 50 on :40 done 25 fl 25 fr right into
    300 fr on 3:30 right into
    3 x 50 on :40 done 25 bk 25 fr right into
    200 fr on 2:20 right into
    2 x 50 on :40 done 25 br 25 fr right into
    100 fr on 1:10
    1 x 50 fr on 40

    DID: all of round 1 & made it
    skipped a 50 in the 400 & 300 on round 2
    started to hurt & feel fried
    did close to 9k today
    Categories
    Swim Workouts
  20. Mon Dec 19th 2011

    by , December 19th, 2011 at 10:12 AM (Ande's Swimming Blog)
    Mon Dec 19th 2011

    Did not swim or lift yesterday but got most of our christmas shopping done.

    Subscribe to Ande's Swimming Blog
    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:46ish
    wore Speedo endurance jammer
    trained with Korey tyler and todd
    beside Larry Pat & James

    Warm Up

    4 rounds of
    150 fr 75 fl bk br 25 fr fast 1 breath

    Main Set:

    2 rounds of
    400 on 4:40 right into
    4 x 50 on :40 done 25 fl 25 fr right into
    300 fr on 3:30 right into
    3 x 50 on :40 done 25 bk 25 fr right into
    200 fr on 2:20 right into
    2 x 50 on :40 done 25 br 25 fr right into
    100 fr on 1:10
    pretty challenging but made it

    assigned 8 x 125 on 1:50
    odds 100 k 25 no breath
    evens 25 fl 1 breath 100 fr dps
    did 3 reps then started skipping a 50 on each

    16 x 25 4 strokes fast off each wall
    did 6 SDKs fast

    100 easy

    25 SDK FAST from a roll dive whitney timed
    went 10.6
    Categories
    Swim Workouts
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