Ande's Swimming Blog

Mon Oct 22, 2012

went to bed late, woke at 4:50, I needed to leave my house at 4:15 to get to 5:00 am practice on time

Whitney coached
SCY UT Swim Center diving well
5:00 - 6:30 dove in at 6:45
Swam with Larry & Kristy Ditzler
beside Ned, Sloan, Gull, Mike, Keith, Tyler & Todd

Warm up
missed it


Main Set

100 k

assigned: 3 x 300 on 4:15 desc
did: 3 x (150 fr, 50 skip, 100 fr)

100 K

assigned: 3 x 300 on 4:15 desc
did: 3 x (150 fr, 50 skip, 100 fr)

100 K

assigned: 8 x 125
did: 8 x (75) skipped a 50 on each one

pretty much just got in and loosened up


Next Meet:

Sat Dec 1, 2012 - Sun Dec 2nd

2012 South Central SCM Reg Championships
DAYS TILL


2013 South Central SCY Zone Championships
Fri Apr 5 - Sun Apr 7 (Tentative)
UT Austin, TX

Sun Oct 21 2012

Postal 6k

Jim & Dick were doing the postal 6k so I decided to join them

Sun noon practice
dove in at 12:05.00

0050 00:30.3
0100 01:04.3
0200 02:12.9
0500 05:40.9
1000 11:21.6 5:40.7
(took a little break at 1000)

1050 12:04.9 43.2
1500 17:11.1 5:49.5
1650 18:55.6
2000 22:56.1 5:44.6 11:34.1
Took a tiny break at 2k

2050 23:37.1 41.03
2500 28:47.6 5:52.0
3000 34:31.4 5:43.8 11:35.8
Took a break after 3k

3300 37:59.3 19:03.7
3500 40:17.9 5:46.5
4000 46:00.9 5:43.0 11:19.5
Took a break after 4k

4500 51:55.8 5:54.9
4950 56:58.3 18:59.6
5000 57:33.4 5:37.6 11:32.5
Took a break after 5k

5200 59:58.9 (hr swim comparison)
5500 63:19.0 5:45.6
6000 68:49.56 5:30.5 11:16.1

Felt pretty good
Took small breaks at each 1000
Picked up the pace on the last 1000

Fri Oct 19th, 2012

Whitney coached
SCY UT Swim Center main pool
6:00 - 7:30 dove in at 6:03
Swam with Mike & Todd
beside Tyler, Marcio, Chris, Ned, Keith, Jim, Korey & Gull

Warm up
assigned: 1000
did 7 - 800


Main Set

5 x 200 on 4:00
done 50 fast 150 easy
Odds FR evens FL
FR went 26 FL 26 or 7

5 x 200 on 4:00
done 100 fast 100 easy
Odds FR evens BK

5 x 200 FAST on 4:00
odds FR: went 2:04, 2:06, 2:01
evens k went 2:30, 2:29


Next Meet:

Sat Dec 1, 2012 - Sun Dec 2nd

2012 South Central SCM Reg Championships
DAYS TILL


2013 South Central SCY Zone Championships
Fri Apr 5 - Sun Apr 7 (Tentative)
UT Austin, TX

Thu Oct 18th, 2012

Swam yesterday, didn't blog

Whitney coached
SCY UT Swim Center main pool
6:30 - 8:00 Dove at 6:40
Swam with Aamon, Jason, & David
beside Tyler, Marcio, Chris, Ned, Keith, & Larry

Warm up
assigned: 1000 did 5 - 600


Main Set

20 x 200 FR on 3:00
Best average
(she said we could choose stroke & distance, 100's, 150's or 200's,
but they all had to be the same)
after 10, we did an easy 100 fr I lead all but #11 & 12,
went 2:13's & 14's on most of them
tried to stay smooth

100 easy


Next Meet:

Sat Dec 1, 2012 - Sun Dec 2nd

2012 South Central SCM Reg Championships
DAYS TILL


2013 South Central SCY Zone Championships
Fri Apr 5 - Sun Apr 7 (Tentative)
UT Austin, TX

Tue Oct 16th, 2012

The South Central SCM meet 45 days away
This coming Monday I plan to shift to speed & strength training

Yesterday Jim told me someone broke my 2:13.42 10k NR for 45 - 49 men
just looked it up, Congrats to
45-49 1 Hardy Lussier C 46 OREG 3723-025VX 2:10:29.48

Doubled yesterday,
swam with Jim, Korey
next to Bob & Robert Killeen

Jim & I did
50's on 35, 100's on 1:05 & 200's on 2:15
made em all

Robert Killeen & I weigh in after the Monday noon practice RK: 226 AR: 217
He said he drank alot over the weekend
I went to ACL on Sunday

Whitney coached
SCY UT Swim Center main pool
6:30 - 8:00 Dove at 6:31
Swam with Mike, Korey, & Marcio
beside Todd, Tyler, Paul, Jim


Warm up
400, 300, 200 100


Main Set

2 Rounds of:

4 x 25 FL on :25

300 FR at 75%
except mike & Marcio went faster & harder

4 x 50 FL,bk on :50

300 FR at 75%

4 x 75 fl bk br on 1:10

300 fr at 75%

4 x 100 IM on 1:30

300 FR

~ ~ ~ ~

all that doesn't seem like much but it adds up to 5,400


Next Meet:

Sat Dec 1, 2012 - Sun Dec 2nd

2012 South Central SCM Reg Championships
DAYS TILL


2013 South Central SCY Zone Championships
Fri Apr 5 - Sun Apr 7 (Tentative)
UT Austin, TX

Mon Oct 15th, 2012

Swam Fast Fri, did not blog
Lifted Sat
did not swim Sat or Sun

Whitney coached
SCY UT Swim Center main pool
5:00 - 6:30 dove around 5:05
Swam with Mike, Keith, & David
beside Todd, Larry, Jeff & Gull

Warm up
assigned 2 rounds of (400, 100)

Main Set

3 x 50 on 32
50 easy
3 x 50 on 32
50 easy

100 IM pretty

3 x 100 on 1:05
100 easy
3 x 100 on 1:05
100 easy

assigned: 200 IM pretty
did: skipped it to change suits

3 x 200 on 2:15
200 easy
3 x 200 on 2:15
200 easy

300 IM pretty

600
think it was 100k 50 drill

Next Meet:

Sat Dec 1, 2012 - Sun Dec 2nd

2012 South Central SCM Reg Championships
DAYS TILL


2013 South Central SCY Zone Championships
Fri Apr 5 - Sun Apr 7 (Tentative)
UT Austin, TX

10 11 12 Thu Oct 11th, 2012

Whitney coached
SCY UT Swim Center main pool
6:30 - 8:00, dove in 1st
Swam with Jim, Chris, Jeff, & Keith
beside Todd, Tyler & Marcio

Warm up
15 minute swim
did 50's on 45 & 40

Main Set

4 x 500 on 10:00 hold best ave
on 1, 2, & 3 went 5 seconds behind Jim
went 5:31, 5:24, 5:23
felt pretty good, they were smooth & surprisingly easy

Lead on #4
went 5:08 which kinda surprised me
that was one of my best in practice 500's this year and might be the best.
did 100 to 150 easy after each swim

2nd Main Set
50 Drop downs
start: at 1:00 stop: at 29
drop interval by 1 sec after each repeat
started out fly kick then switched to free around 49
as I got to the low 40's my thighs felt crampy then I dropped out at 36, just wasn't feelin it

500 easy after that

Next Meet:

Sat Dec 1, 2012 - Sun Dec 2nd

2012 South Central SCM Reg Championships
DAYS TILL


2013 South Central SCY Zone Championships
Fri Apr 5 - Sun Apr 7 (Tentative)
UT Austin, TX

Wed Oct 10th, 2012

Trained yesterday didn't blog
need to lift weights today


Whitney coached
SCY UT Swim Center Diving well
6:00 - 7:30, dove in at 6:02
Swam with Mike, Tyler, Marcio
beside Todd, Sloan, Larry,

Warm up
100 fr
100 FL KRLS
200 FR
100 BK KRLS
300 FR
100 BR KRLS

Main Set

8 x 25 FL on 30
ODDS 6 SDKs 2 fast strokes
EVENS k on bk

300 IM fast on fly, cruise the rest
1:00 break

8 x 25 Bk on 30
ODDS 6 SDKs 4 fast strokes
EVENS k on bk

300 IM fast on bk, cruise the rest
1:00 break

8 x 25 BR on 30
ODDS strong pull out 2 fast strokes
EVENS k on bk

300 IM fast on bk, cruise the rest
1:00 break

8 x 25 FR on 30
ODDS 6 SDKs 4 fast strokes
EVENS k on bk

300 IM fast on fr, cruise the rest
1:00 break

assigned: 1000 fr done 175 mod 25 fast no breath
Did: 5 x (125 fr, 50 break, 25 fl fast no breath)

8 x 125 on 2:00
odds done 100k 25 fl fast
evens done 100 IM 25 underwater (made em all)

200 easy

Next Meet:

Sat Dec 1, 2012 - Sun Dec 2nd

2012 South Central SCM Reg Championships
DAYS TILL


2013 South Central SCY Zone Championships
Fri Apr 5 - Sun Apr 7 (Tentative)
UT Austin, TX

Mon Oct 8th, 2012

Fast Fri Swam didn't blog
did not swim sat or sun
Sat Lifted weights

Whitney coached
SCY UT Swim Center Diving well
5:00 - 6:30, dove in at 5:05
Swam with Keith, Mike, & David beside
Tyler & Todd

Warm up
assigned 1200
did 800

Main Set

10 x 50, 4 fr on 35, 1 fl on 40
1:00 rest

10 x 50, 4 fr on 35, 1 bk on 40
1:00 rest

10 x 50, 4 fr on 35, 1 br on 45
1:00 rest

10 x 50, 4 fr on 35, 1 fr on 40
1:00 rest

1000 done 100k, 50 4 breaths, 50 bk

100 fr on 1:10 right into
100 IM 1:20 right into
2 x 1 fr 1:10 right into
100 IM 1:20 right into
3 x 1 fr on 1:10 right into
100 IM on 1:20 right into
4 x 1 fr on 1:10 right into
100 IM easy

Next Meet:

Sat Dec 1, 2012 - Sun Dec 2nd

2012 South Central SCM Reg Championships
DAYS TILL


2013 South Central SCY Zone Championships
Fri Apr 5 - Sun Apr 7 (Tentative)
UT Austin, TX

DOUBLE Thu Oct 4th, 2012

Whitney coached
SCY UT Swim Center Main pool
6:30 - 8:00
tRAINED WITH with Korey, Todd, Marcio, Ned, Dale & Bob


Warm up
assigned 500
did 250 or 300

Main Set

8 x 100 fr on 1:10
made it

200 easy

8 x 100 fr on 1:10
made it

200 easy

8 x 100 on 1:10

200 easy

10 x 100 on 1:08
made it

50 easy

Next Meet:

Sat Dec 1, 2012 - Sun Dec 2nd

2012 South Central SCM Reg Championships
DAYS TILL


2013 South Central SCY Zone Championships
Fri Apr 5 - Sun Apr 7 (Tentative)
UT Austin, TX

Thu Oct 4th, 2012

Plan to lift today

Couldn't find my keys this morning & there was a wreck on IH 35, but I left early and got to practice at 6:35ish


Whitney coached
SCY UT Swim Center Main pool
6:30 - 8:00
started with Tyler, Chris, Chris & Keith
Warm up
assigned 500
did 150
but I only did 150 warm up, my arms start hurting a little in warm up, & it goes away after 800 or 1000 yards

Main Set

assigned: 10 x 100 fr on 1:08
did: most of the 100's, along with 2 or 3 turns in the middle to catch up but my arms hurt & I wasn't making the interval so I switched to lead the 1:15 lane with Jeff, Larry, Sharon, & Jason

200 easy

10 x 100 fr on 1:15

200 easy

10 x 100 on 1:14

200 easy

10 x 100 on 1:12

1:00 break

5 x 100 on 1:12


Next Meet:

Sat Dec 1, 2012 - Sun Dec 2nd

2012 South Central SCM Reg Championships
DAYS TILL


2013 South Central SCY Zone Championships
Fri Apr 5 - Sun Apr 7 (Tentative)
UT Austin, TX

Wed Oct 3rd, 2012

right knee hurt a bit in the beginning of practice then settled down

Swam: Fri, Sat, Mon, & Tue but didn't blog
Fri FAST 50 bk 26, 1 fr 55, 2 fr 1:59, 200k 2:19
Sat 500 fr 5:27
Mon: 4 fr 4:14
Tue: doubled at noon did part of the 2nd work out, rested more before the fast 400 IM went 4:39 in the morning & 4:30 at the noon practice
Sun did not swim
Lifted Tue


Whitney coached
SCY UT Swim Center Main pool
6:00 - 7:30 with Marcio, Chris, Mike, beside Kelly, Jim, & Joanna

Warm up
800 done 75 fr 25 no free

Main Set

10 x 25 fl on 25

400 fr 85%

8 x 50 fl/bk on 45

400 fr 85%

6 x 75 fl,bk,br

400 fr 85%

4 x 100 IM on 1:25

400 fr 85%

can't remember the next set

assigned
100k
100sw
200k
200sw
300k
300sw
did a bit then

did a few 25's FL & SDK

Next Meet:

Sat Dec 1, 2012 - Sun Dec 2nd

2012 South Central SCM Reg Championships
DAYS TILL


2013 South Central SCY Zone Championships
Fri Apr 5 - Sun Apr 7 (Tentative)
UT Austin, TX

Thu Sep 27th, 2012

Over slept, got a text from Ed saying IH 35 south north bound had a terrible wreck at slaughter and all north bound traffic was stopped, so I drove the long way into Austin.

dove in around 7:40 for the last 20 min of practice


Whitney coached
SCY UT Swim Center Main pool

Warm up
missed it

Main Set

assigned 30 x 100 on 2:00
done 2 fast 1 easy
Did: 2 rounds

Came back at lunch
dove in around 12:08
next to Mary & Tracy, Ned & Robert

warm up
went around 500


MAIN SET

27 x 100 on 2:00
2 fast 1 easy
from a push held mostly 59's, a few 58's 2 60's, then went 57 on last fast
TOUGH SET


Next Meet:

Sat Dec 1, 2012 - Sun Dec 2nd

2012 South Central SCM Reg Championships
DAYS TILL


2013 South Central SCY Zone Championships
Return to UT in early April, 2013
The 1st time since 1999!
Tentative dates: Fri Apr 5 - Sun Apr 7
it wont be
April 19 - 21 UT Swim Center Events Schedule say there's the TXLA Long Course Kick Off
26, 27, 28 is too close to nats so it's likely to be 5, 6, 7 or 12, 13, 14

Wed Sep 26th, 2012

Lifted Tue Sep 25th

Whitney coached
SCY UT Swim Center Main pool

Warm up
went around 700


Main Set


100 IM strong went 1:06
:30 sec rest

100 aerobic
1 min rest

200 IM strong went 2:18
:30 sec

200 FR aerobic
1 min rest

300 Im strong
30 sec rest

300 FR aerobic
60 sec rest

400 IM strong
30 sec rest

400 FR aerobic

20 x 50 on 45
1 & 2 K
3 FR with 3 breaths
4 25 FAST 25 easy

20 x 50 on 50
odds IM
evens: 25 FL 25BK or 25 BK 25 BR or 25 Br 25 FR

then I doubled at noon
rested more before each IM by doing 1/2 and swimming easy
100 IM 62
100 IM 2:12
300 IM cruised it 3:36
400 IM 4:40



Next Meet:

Sat Dec 1, 2012 - Sun Dec 2nd

2012 South Central SCM Reg Championships
DAYS TILL


2013 South Central SCY Zone Championships
Return to UT in early April, 2013
The 1st time since 1999!
Tentative dates: Fri Apr 5 - Sun Apr 7
it wont be
April 19 - 21 UT Swim Center Events Schedule say there's the TXLA Long Course Kick Off
26, 27, 28 is too close to nats so it's likely to be 5, 6, 7 or 12, 13, 14

Tue Sep 25th, 2012

Need to lift today

Whitney coached
SCY UT Swim Center diving well which was warm, 82?? & main pool which was cool, 75ish
main pool looked less green
swam with Keith, Todd, Tyler, Marcio, Kellie & Korey

Warm up started in diving well
went around 800

Main Set

4 x 50 fl on 40 right into
6 x 50 fl bk on 40 right into
8 x 50 bk on 40 right into
10 x 50 bk br on 40 right into
1:00 break
8 x 50 br on 45
6 x 50 br fr on 40
4 x 50 fr on 40

(moved to main pool)
5 x 200 on 2:45 done desc 100 fr 100 IM
went 2:14 on last

assigned 5 x 100
did 5 x (25 fast 50 skip 25 easy )

did 4 or 5 x (75 fr easy, rest 30 sec, 25 fast fl, bk or SDK)


Next Meet:

Sat Dec 1, 2012 - Sun Dec 2nd

2012 South Central SCM Reg Championships
DAYS TILL


2013 South Central SCY Zone Championships
Return to UT in early April, 2013
The 1st time since 1999!
Tentative dates: Fri Apr 5 - Sun Apr 7
it wont be
April 19 - 21 UT Swim Center Events Schedule say there's the TXLA Long Course Kick Off
26, 27, 28 is too close to nats so it's likely to be 5, 6, 7 or 12, 13, 14

Monday Sep 24th, 2012

Did not swim on Sun
Swam and lifted on Sat last practice at Mabel Davis pool was 77
LCM Main Set was
12 x 200 on 3:15 in groups of 3 with 100 easy between each
R1 80%, R2 85%, R3 90%, R4 95%
think I held the last round under 2:30
never really killed it then got out to make a 10am appointment


UP LATE last night messing with a Def Driving deadline
5:00 am practice means 4:15 leave
so I slept in and swam at

NOON to 1:15

Bess coached
SCY UT Swim Center diving well, warm
main pool is filled but looks green
swam with Killeen, Jim, Korey, & Bob

Warm up
did 5 or 600

Main Set

10 x 50 fr on 35
made it

assigned 500 done 50 aerobic 50 strong
did parts skipped some 50's to swim a little faster

8 x 50 on 35

assigned 400 neg split
did 50's

6 x 50 on 35

assigned 300
did 50's

21 x 50
done 7 rounds of (2 fr on 35 1 k on 50)


Next Meet:

Sat Dec 1, 2012 - Sun Dec 2nd

2012 South Central SCM Reg Championships
DAYS TILL


2013 South Central SCY Zone Championships
Return to UT in early April, 2013
The 1st time since 1999!
Tentative dates: Fri Apr 5 - Sun Apr 7
it wont be
April 19 - 21 UT Swim Center Events Schedule say there's the TXLA Long Course Kick Off
26, 27, 28 is too close to nats so it's likely to be 5, 6, 7 or 12, 13, 14

Fast Fri Sep 21st, 2012

Whitney coached
Mabel Davis pool was 77, several swimmers wore wet suits, I love cool pools

6:00 - 7:30
swam with Jim, Korey, & Keith
beside Chris, tyler, Jeff, & [ame="http://www.usms.org/forums/member.php?u=1257"]U.S. Masters Swimming Discussion Forums[/ame]

Warm up
did 900 to 100

Main Set

6 rounds of:
100 free fast 100 free easy (on 5:00)
100 choice fast 100 easy (on 5:00)
did all from a push except for my last one
did all FR except for last 2 fast choice 100's which were kick 1:24 & 1:20
started out FR held 1:09, 10 & 11, 1:07 on last



Next Meet:

Sat Dec 1, 2012 - Sun Dec 2nd

2012 South Central SCM Reg Championships
DAYS TILL


2013 South Central SCY Zone Championships
Return to UT in early April, 2013
The 1st time since 1999!
Tentative dates: Fri Apr 5 - Sun Apr 7
it wont be
April 19 - 21 UT Swim Center Events Schedule say there's the TXLA Long Course Kick Off
26, 27, 28 is too close to nats so it's likely to be 5, 6, 7 or 12, 13, 14

Thu Sep 20, 2012

Whitney coached
Mabel Davis pool was 77, several swimmers wore wet suits, I love cool pools

6:00 - 7:30
swam with Jim, Korey, & Paul
beside Jeff & Larry

Warm up
assigned 1000
did 7 or 800

Main Set

300 on 4:15 right into
200 on 2:40 right into
100 on 1:15
100 easy
(regroup about 1:00 extra rest)

2x300 on 4:15 right into
2x200 on 2:40 right into
2x100 on 1:15
100 easy
(regroup about 1:00 extra rest)

3x300 on 4:15 right into
3x200 on 2:40 right into
3x100 on 1:15
100 easy
(regroup about 1:00 extra rest)


Next Meet:

Sat Dec 1, 2012 - Sun Dec 2nd

2012 South Central SCM Reg Championships
DAYS TILL


2013 South Central SCY Zone Championships
Return to UT in early April, 2013
The 1st time since 1999!
Tentative dates: Fri Apr 5 - Sun Apr 7
it wont be
April 19 - 21 UT Swim Center Events Schedule say there's the TXLA Long Course Kick Off
26, 27, 28 is too close to nats so it's likely to be 5, 6, 7 or 12, 13, 14

Wed Sep 19, 2012

looks like 2013 south central SCY Zone champinships will be at UT in early April, the 1st time since 1999!
Tentative dates: Fri Apr 5 - Sun Apr 7

On Monday night I stayed up past 1 am, 5 am came way too quick and I chose to sleep in & skip Tue 6:00 am practice, I even woke again at 6:08 & went back to sleep opting to not swim a partial practice but I did lift and still felt pretty tired Tuesday evening

~ ~ ~

Whitney coached
Mabel Davis pool was 77
I prefer cooler temps

6:00 - 7:30
swam with todd Mike & Jim
beside Chris, Tyler Jeff, mary & sloan

Warm up
warm up was 1000 & I did 7 or 800

Main Set

10 x 100 on 1:40
3 50 fl 50 bk
3 50 bk 50 br
3 50 br 50 fr
100 IM

800 done 150 6 beat kick 50 stroke strong

10 x 100 on 1:50
odds done 50k 50 sw
evens 50 sw 50k
3 50 fl 50 bk
3 50 bk 50 br
3 50 br 50 fr
100 k

800 neg split
went behind todd
think we were 5:30 5:10

Decided to double at noon
but skipped 50's got more rest and made it more sprint oriented

we were assigned:
10 x 100 on 1:40
3 50 fl 50 bk
3 50 bk 50 br
3 50 br 50 fr
100 IM

I did the rounds of 3:
100 easy
50 easy 50 skip
50 fast 50 skip
also skipped 50's from the 800's to speed up my strong 50's

modified the 2nd round of 10x100
did 50 SDK in 28 from a push
breastroke felt pretty good & went 34's


Next Meet:

Sat Dec 1, 2012 - Sun Dec 2nd

2012 South Central SCM Reg Championships
DAYS TILL

Mon Sep 17, 2012

today I heard 2013 SCY Zones in April will be at UT, 1st time since 1999!

Swam Fast Fri at UT
Main Set was 3 rounds of
200 fast 2 in each lane in 3 heats
200 easy
100 fast 2 in each lane in 3 heats
100 easy
50 fast in 6 heats
50 easy
R1 FR 2:01, 55, 24
R2 IM 2:11, 59, FL 25
R3 K 2:17, 62, 25

LIFTED FRI real quick

Did not swim Sat or Sun, went to Lubbock to visit my dau

~ ~ ~

Whitney coached
Mabel Davis pool was 76.5 which awesome for me, recent rains, clouds, & cooler temps really cooled it down

6:00 - 7:300
swam with Chris, todd, Tyler Mike & Paul, beside Kelly, Joanna, & sloan

Warm up
2 or 300 easy

Main Set
4 x 200 on 2:40
made it

4 x 50

4 x 200 on 2:35 lane used paddles I did not

4 x 50

4 x 200 on 2:30 lane used fins I did not
missed it but kept going

4 x 200 lane used paddles and or fins, I wore a cap 7 kept moving not sure what my time was
1 2:40, 2 2:35 3 2:30, 4 2:25
missed it

Partial Double
Returned around 12:30 at UT, warm, swam with Korey & Jim
for more fun

did
4 x 200 SCY on 2:15 made it
went 3rd behind jim & warmed up on that interval

4 x 50

attempted 4 x 200 on 2:10
went 3rd behind jim, korey wore paddles & lead
jim switched lanes at 200
think I came in with the clock on 8:52 or 3

Next Meet:

Sat Dec 1, 2012 - Sun Dec 2nd

2012 South Central SCM Reg Championships
DAYS TILL