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Strength Training and Dryland Workouts

  1. Tuesday Dec 22nd 2009 LCM SNAKES!

    by , December 22nd, 2009 at 12:18 PM (Ande's Swimming Blog)
    Tuesday Dec 22nd 2009

    RESULTS from the Nov San Antonio SCM meet are up

    Christina took these photos of our team work out at garrison this summer

    yesterday I Sent in my entries for the : ST TXLA New Years Classic in Austin, TX January 15 Ė 18, 2010

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    WEIGHTS at world gym in San Marcos
    lat press
    pat pull
    bench press
    leg press

    TODAYS SWIM PRACTICE

    LCM (pool was set up long course!)
    Whitney coached
    6:30 - 8:00
    main pool
    swam with Mike, ned, jon, tyler, todd, brandon, Amy & everyone on the team
    dove in on time

    WORE B70 Legs

    warm up
    250 fr 50 bk
    250 fr 50 bk
    300 fl k (went 1:22 on last 100 LCM Kick)
    100 easy

    main set
    SNAKES
    pool set up with 10 lanes,
    swim 1 length in each lane

    500 done 50 fr 50 fl drill

    (we gave up 2 lanes to UT women & switched to 400 SNAKES)

    400 fr (started catching the slower swimmers)

    400 done 50 fr 50 bk

    400 fr

    400 done 50 fr 50 br

    400 fr FAST for time
    WENT 4:44

    had to pass around 10 slower swimmers

    400 do 2 x 200 IM press out & dive after each length

    400 k

    there were 2 more 400's but I had an 8:20 appointment so I sat by Coach Kim Brackin for a bit watching her train 4 swimmers who were still in town


    2010 MEETS:

    January 15 Ė 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events

    Updated December 22nd, 2009 at 12:26 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. Sunday Dec 20th 2009

    by , December 20th, 2009 at 06:13 PM (Ande's Swimming Blog)
    Sunday Dec 20th 2009

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    weights after swimming
    lat press 10 x 40 10 x 45 8 x 50 6 x 55
    lat pull 8 x 167 6 x 197 7 x 205
    bench press 10 x 135 6 x 185 4 x 200
    leg press 8 x 230 8 X 320 6 x 410 6 x 450

    TODAYS SWIM PRACTICE

    Bridgette coached
    noon - 1:15
    main pool
    swam with jon, larry, dave van dam, Marcio & 2 longhorn aq kids
    dove in 12:15 ish

    warm up
    did around 400

    main set

    assigned 4 x 400
    did 4 x (4 x 50)

    assigned 3 x 300
    skipped

    assigned 2 x 200
    skipped

    took a hot shower
    put on B70 legs

    100 fast flutter kick for time
    went 1:02.1
    this is close be my liftetime best 100 flutter kick with a board from college


    100 easy


    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events

    Updated December 21st, 2009 at 12:24 AM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  3. Thursday Dec 17th 2009

    by , December 17th, 2009 at 01:04 PM (Ande's Swimming Blog)
    Thursday Dec 17th 2009

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    WEIGHT
    lat press 8 x 40 8 x 45 8 x 50 6 x 55
    lat pull 8 x 165 6 x 195 5 x 205
    bench press 8 x 135 6 x 185 3 x 205
    leg press 8 x 230 8 x 320 6 x 410

    TODAYS SWIM PRACTICE

    Whitney coached
    6:30 - 8:00
    diving well, was a bit warm today
    swam with brandon, mike V & jon
    beside larry, tyler, todd, & amy

    wore briefs

    warm up
    300 fr
    300 fr
    300 k

    main set

    20 x 100 done 2 on 1:45, shift lanes, 2 on 1:40, shift lanes, ... 2 on 1:05, shift, 2 on 1:00
    did 75's on 1:05 & 1:00

    100 easy

    10 x 100 done 1 on 1:45, shift lanes, 1 on 1:40, shift lanes, ... 1 on 1:05, shift, 1 on 1:00
    did a 50 on #9 went 1:00 on #10

    100 easy

    10 x 100 done 1 on 1:45, 1 on 1:40, , ... 1 on 1:05, 1 on 1:00
    did 6 100's then did 50's on 7 - 10


    2010 MEETS:

    January 15 Ė 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
  4. Tuesday Dec 15th 2009

    by , December 15th, 2009 at 12:01 PM (Ande's Swimming Blog)
    Tuesday Dec 15th 2009

    Time to start training hard again

    check top times

    Weights world gym san marcos

    TODAYS SWIM PRACTICE

    Whitney coached
    6:30 - 8:00
    diving well
    swam with Brandon, Larry, & Paul
    beside Tyler todd, & Amy
    dove in on FIRST!

    wore brief

    900 warm up
    300 fr
    100 IM k
    200 fr
    100 IM dr
    100 fr
    100 IM pretty technique

    8 x 150 on 2:10 done 100 fr 50 IM
    desc 1 - 4 hold 5 - 8
    #4 was 1:37, #8 was 1:33

    assigned: 900 set with fins
    100 k 100 sw 100 k 200 sw 100 k 300 sw
    did it but skipped 3 50's

    assigned 8 x 150 on 2:15 done 100 best stroke EZ 50 K FAST
    did: 8 x (50 EZ, 50 skip, 50 fast)

    assigned: 900 set with fins
    100 sw 100 k 200 sw 100 k 300 sw 100 k
    Did 100 flutter kick fast with a board,
    swam easy & did half on the 100, 200, 300
    went 1:13

    rested 3:00

    100 flutter kick fast
    with a board from a bellyflop dive,
    tyler & todd timed, looked at the clock
    went 1:07

    50 easy

    2010 MEETS:

    January 15 Ė 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX


    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
  5. Thu Dec 10th 2009

    by , December 10th, 2009 at 11:32 AM (Ande's Swimming Blog)
    Thu Dec 10th 2009

    yesterday I edited my long beach post
    added links to a few race videos & each event results

    WEIGHTS
    lat press
    lat pull
    bench press
    leg press

    TODAYS SWIM PRACTICE

    6:30 - 8:00
    Whitney coached
    SCY UT Swim Center
    diving well & Main pool
    swam with Mike, Erin, Brandon, Amy, Paul, Max, Tyler, & Todd,
    dove in around 6:36

    wore briefs

    WARM UP
    400 missed
    300
    200 kick
    100

    Main Set:

    5 x 50

    5 x 100

    assigned 5 x 200
    did 5 x (50 fr, rest 50, 100 swim)

    assigned 5 x 400
    did 5 x (100 fr, skip 50, 100 fr, skip 50, 100 fr)

    5 x 50 fr
    1) 4 breaths 2) 3, 3) 2, 4) 1, 5) 0 breaths

    4 x 25 sdk easy speed on 1:00

    50 easy


    2010 MEETS:

    January 15 – 18, 2010
    2010 ST TXLA New Years Classic
    Austin, TX


    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX



    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events

    Updated December 11th, 2009 at 11:33 AM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  6. Tuesday Dec 1st, 2009, best 25 SDK off side

    by , December 1st, 2009 at 11:53 AM (Ande's Swimming Blog)
    Tuesday Dec 1st, 2009

    Psych Sheets & Time Line are up

    Events with Time Line

    Friday
    03. 03:20 PM Men’s 200 m Individual Medley
    08. 05:50 PM 800 m Freestyle Relay

    Saturday
    12. 11:51 AM Men’s 50 m Butterfly
    13. 12:45 PM 400m Freestyle Relay
    15. 01:23 PM Men’s 100 m Backstroke
    20. 03:18 PM 200 m Medley Relay
    22. 04:11 PM Men’s 50 m Freestyle

    Sunday
    26. 12:12 PM Men’s 100 m Butterfly
    29. 01:30 PM 400m Medley Relay
    37. 04:56 PM Men’s 100 m Individual Medley
    38. 05:45 PM 200 m Freestyle Relay

    right lower back feels a bit better

    WEIGHTS
    lat press 6 x 40 6 x 45 6 x 50 4 x 55
    lat pull 6 x 160 5 x 200 3 x 220
    bench 6 x 135 5 x 185 2 x 210

    TODAYS SWIM PRACTICE

    SCY UT Swim Center
    6:30 - 8:00
    Whitney coached
    swam with Tyler, Todd, & Mike
    beside max chris, paul, ned, amy, & brandon
    dove in at 6:33

    whitney said to swim around 1,500 & do a couple fast swims


    WARM UP
    did 50's with 4 or more SDKs off each wall
    went around 750


    changed into B70 full

    100 easy

    50 bk
    roll start
    whitney timed
    went 23.4



    25 SDK fast
    roll start
    todd timed
    went 9.93
    which is my best 25 SDk off the side ever


    100 easy

    NEXT MEET:

    Long Beach is this Friday, we leave Thursday afternoon

    December 4th - 6th, 2009
    2009 SPMA Short Course Meters Championships at
    Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    2 Days till Long Beach

    Updated December 1st, 2009 at 05:12 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  7. Sunday Nov 29th, 2009

    by , November 29th, 2009 at 06:53 PM (Ande's Swimming Blog)
    Sunday Nov 29th, 2009

    right lower back hurts a little

    TODAYS SWIM PRACTICE


    SCY UT Swim Center
    noon - 1:15
    Bridgette coached
    swam with Larry & Jon
    arrived at 12:40

    100 easy

    20 x 50 on various easy intervals

    weights world gym
    lat press
    lat pull
    bench press


    NEXT MEET:

    Long Beach is Next Friday, we leave Thursday afternoon

    December 4th - 6th, 2009
    2009 SPMA Short Course Meters Championships at
    Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm

    4 Days till Long Beach

    Entered

    Friday
    3. Menís 200 m Individual Medley
    8. 800 m Freestyle Relay

    Saturday
    12. Menís 50 m Butterfly
    13. 400m Freestyle Relay
    15. Menís 100 m Backstroke
    20. 200 m Medley Relay
    22. Menís 50 m Freestyle

    Sunday
    26. Menís 100 m Butterfly
    29. 400m Medley Relay
    37. Menís 100 m Individual Medley
    38. 200 m Freestyle Relay
  8. Tuesday Nov 23rd, 2009

    by , November 24th, 2009 at 01:08 PM (Ande's Swimming Blog)
    Tuesday Nov 23rd, 2009

    talked myself out of swimming the 400 IM at LB, swapped into the 100 bk
    Ken with the Grunions took care of it

    Swimming World Ran a story about recent Masters Records in AZ & TX

    [ame="http://www.usms.org/forums/showpost.php?p=198158&postcount=1303"]Swim Faster Faster[/ame] Tip of the Day

    WEIGHTS world gym
    lat press 6 x 40 6 x 45 6 x 50 6 x 55 4 x 60
    lat pull 6 x 167 5 x 205 4 x 217
    bench press 6 x 135 6 x 185 2 x 205


    TODAYS SWIM PRACTICE

    FOUR OR MORE SDKs off EVERY wall

    SCY
    6:30 - 8:00
    whitney coached
    dove in on time
    swam with Larry, Max, Tyler, Todd, Ned, Nate, jon & Marcio
    TSC diving well SCY

    WORE brief


    Warm Up
    did half the assigned warm up
    around 500

    MAIN SET

    assigned: 4 rounds of 50 stroke fast, 50 easy, 100 fr at 90%, then 500
    did:
    50 fl
    50 easy
    50 free
    skipped 500 fr changed into B70 legs

    50 bk fast
    50 easy
    50 fr fast
    5 x 50 easy

    50 br easy speed went 34
    50 easy
    got out around 7:30 & rested 20 minutes

    changed into my ripped full B70

    50 FR FAST
    roll start
    jammed turn
    went 21.8


    50 easy


    MEETS:


    December 4th - 6th, 2009
    2009 SPMA Short Course Meters Championships at
    Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm

    9 Days till Long Beach

    Updated November 24th, 2009 at 03:56 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  9. Tuesday Nov 17th, 2009

    by , November 17th, 2009 at 12:03 PM (Ande's Swimming Blog)
    Tuesday Nov 17th, 2009

    The [ame="http://www.usms.org/forums/showpost.php?p=198158&postcount=1303"]SFF[/ame] Tip of the Day is [ame="http://www.usms.org/forums/showpost.php?p=33976"]Tip 05 ACTING AS IF[/ame]
    Which ones are your favorites?

    Act as if you already are what you most want to be.


    WEIGHTS at world gym san marcos
    lat press 6 x 40 6 x 45 6 x 50 5 x 55 4 x 60
    lat pull 6 x 167 5 x 207 4 x 217
    bench press 6 x 135 5 x 185 3 x 205
    leg press 6 x 230 6 x 310
    (left thigh hurt a little, I'm done with leg weights)

    TODAYS SWIM PRACTICE

    FOUR OR MORE SDKs off EVERY wall

    SCY
    6:30 - 8:00
    whitney coached
    dove in on time
    swam with jon mike & paul
    next to tyler todd larry & ned

    WORE briefs

    Warm Up
    100 sw
    50 k
    100 sw
    50 non free

    MAIN SET

    assigned: drop down 50 set, start at 1:00, drop interval by 1 sec each round
    did: 5 correctly,
    then did 50 easy speed, 50 skip till around :44,
    then did 50 easy speed, skip 2 x 50
    went 27's & 8's on easy speed, 5 - 7 SDKs

    100 easy

    assigned: 40 x 25 on :30, 10 each stroke, 4 mod 1 fast
    did: 8 rounds of 2 easy, 2 skip, 1 fast from a dive, Raced Mike Varozza on the fast ones

    50 easy


    MEETS:


    MEET:

    Saturday, November 21 & Sunday 22, 2009
    University of the Incarnate Word (SCM) Masters Meet

    4301 broadway san antonio texas
    4 Days till San Antonio

    Entered:

    Saturday, November 21, 2009
    04 100 Individual Medley 1:00.99
    08 100 BR 1:12.9
    14 50 Breaststroke 32.99
    18 100 Backstroke 59.99
    plus 4 x 50 medley & 4 x 100 medley relays

    Sunday, November 22, 2009
    26 200 Freestyle 2:06.99
    30 50 Backstroke 27.99
    34 100 Freestyle 54.99
    36 50 Butterfly 26.99
    plus 4 x 50 fr, 4 x 100 fr, & 4 x 200 fr relay

    Probably won't swim all those individual events





    December 4th - 6th, 2009
    2009 SPMA Short Course Meters Championships at
    Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm

    17 Days till Long Beach


    ~ ~ ~ ~ ~ THOUGHTS ~ ~ ~ ~ ~

    I've modified my SDK this season,
    + worked on BELLY SDKs, they feel way better & have gotten much faster,
    + pushing off harder
    + streamlining tighter,
    + holding upper body stiller,
    + decreased kick amplitude &
    + increased kick frequency

    Updated November 17th, 2009 at 01:21 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  10. Thu Nov 12th, 2009

    by , November 12th, 2009 at 01:32 PM (Ande's Swimming Blog)
    Thu Nov 12th, 2009

    Weights: world gym 5:15 - 5:50
    lat press 6 x 40, 6 x 45, 6 x 50, 5 x 55, 4 x 60
    lat pull 6 x 165, 5 x 205, 4 x 215, 3 x 220
    bench press 6 x 135, 5 x 185, 3 x 205, 2 x 210
    leg press 8 x 180, 6 x 270, 6 x 360, 4 x 450
    Getting stronger

    TODAYS SWIM PRACTICE

    FOUR OR MORE SDKs off EVERY wall

    SCY
    5:30 - 6:30
    Whitney coached
    dove in on time
    swam with jon & paul beside
    todd, tyler, larry ned, & max
    TSC main pool

    WORE briefs

    Warm Up
    assigned 2 x 300, 200, 100
    did HALF

    MAIN SET
    Assigned 3 x 300 fr on 4:00 desc
    did 3 x (3 x 50)

    assigned 25 fl fast, 30 sec rest, 50 fly fast 30 sec rest, 75 fly fast
    did: 25 easy 25 FAST from a dive 10 SDKs 3 strokes went 10 or 11

    Assigned 3 x 300 fr on 4:00 desc
    did 3 x (3 x 50)

    assigned 25 bk fast, 30 sec rest, 50 bk fast 30 sec rest, 75 bk fast
    did: 25 easy 25 FAST from a dive 12 SDKs went 10 or 11

    MEETS:

    Saturday, November 21 & Sunday 22, 2009
    University of the Incarnate Word (SCM) Masters Meet

    8 Days till San Antonio

    December 4th - 6th, 2009
    2009 SPMA Short Course Meters Championships at
    Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm

    21 Days till Long Beach
  11. Tue Nov 10th, 2009

    by , November 10th, 2009 at 11:43 AM (Ande's Swimming Blog)
    Tue Nov 10th, 2009

    have a little cold or allergies

    Weights World Gym
    lat press 8 x 40 8 x 45 8 x 50 6 x 55
    lat pull 6 x 167 6 x 207 4 x 217
    bench press 6 x 135 6 x 185 3 x 200
    leg press 8 x 230 6 x 320 6 x 410


    TODAYS SWIM PRACTICE

    FOUR OR MORE SDKs off EVERY wall

    SCY
    6:30 - 8:00
    Whitney coached
    dove in on time
    swam with Nate & Mike beside Tyler Todd Larry Amy Max & Paul


    WORE briefs

    Warm Up
    300 fr inx 3 SDKs off each wall, I did 4
    100 IM k
    300 fr
    100 IM

    MAIN SET
    assigned 4 x 400 desc done 75 fr 25 stroke mod interval
    did 4 x (4 x 50 fr with 6 SDKs off each wall)

    assigned assigned 4 x 300 desc mod interval did 4 x (3 x 25 easy 25 SDK from a dive)

    got out rested 12 minutes

    put on B70 legs

    50 FL FAST
    Mike V timed
    10 SDKS / 7 SDKS
    went 23.8

    50 easy

    got out early to make a 8:00 meeting


    MEETS:

    Saturday, November 21 & Sunday 22, 2009
    University of the Incarnate Word (SCM) Masters Meet

    10 Days till San Antonio

    December 4th - 6th, 2009
    2009 SPMA Short Course Meters Championships at
    Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm

    23 Days till Long Beach
  12. Sun Nov 8th, 2009

    by , November 8th, 2009 at 07:59 PM (Ande's Swimming Blog)
    Sun Nov 8th, 2009

    lifted weights after swim practice
    lat press
    leg press
    bench press
    lat pull

    TODAYS SWIM PRACTICE

    FOUR OR MORE SDKs off EVERY wall

    SCY
    noon to 1:15
    Bridgette coached
    dove in on time


    WORE briefs

    today Larry did the postal 6k
    so Jon & I alternated 50's
    larry asked me to stick a kick board in the water on each 1000 and at 5500

    so todays work out was
    53 x 50 on about 1:10 with 1:00 break after every 9
    held 30's to 32's



    MEETS:

    University of the Incarnate Word (SCM) Masters Meet
    Saturday, November 21 & Sunday 22, 2009
    12 Days till San Antonio

    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    25 Days till Long Beach
  13. Tue Nov 3rd, 2009

    by , November 3rd, 2009 at 12:02 PM (Ande's Swimming Blog)
    Tue Nov 3rd, 2009

    YESTERDAY 2009 LCM TOP 10 RANKINGS CAME OUT, THINGS TURNED OUT PRETTY WELL
    CONGRATS TO EVERYONE

    Next MEET:
    ADDED A NEW MEET TO MY SCM SEASON
    ADRIAN MONTOYA IN SAN ANTONIO, TX IS HOSTING THE
    University of the Incarnate Word (SCM) Masters Meet
    Saturday, November 21 & Sunday 22, 2009
    IT'S A GREAT POOL & I'M HAPPY TO SWIM IN IT, GIVE Y'ALL A LINK SOON AS I HAVE ONE


    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    30 Days till Long Beach

    WEIGHTS WORLD GYM
    LAT PRESS 8 X 40 8 X 45 8 X 50 6 X 55
    LAT PULL 8 X 165 6 X 205 4 X 215
    BENCH PRESS 8 X 135 6 X 185 3 X 205
    LEG PRESS 8 X 230 8 X 320 8 X 410

    FOUR OR MORE SDKs off EVERY wall

    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    whitney coached
    UT Swim Center main pool north end
    Swam with TODD, AMY & MIKE
    BESIDE TYLER JON , NED MARCIO PAUL & LARRY


    WORE briefs

    warm up
    3 ROUNDS OF 150 FR 50 K 100 IM DR

    MAIN SET

    [B]Assigned: 4 rounds (ONE EACH STROKE) of
    100 K,
    100 DR,
    8 X 25 ON 35 ODDS FAST EVENS EASY
    200 FR PULL

    DID 3 ROUNDS & INSTEAD OF THE 200 PULL I DID 4 X 25 FR

    IN ROUND 2
    WE WENT OVER TO DIVING WELL AND DID ROPES, WHICH IS SWIMMING WITH A BELT ATTACHED TO A ROPE THROUGH PULLEYS THAT LIFT A WEIGHT, WE DID

    4 X 100 DONE 25 STRONG, 25 EASY REST 30

    4 X 50 DONE 25 STRONG 25 EASY REST 30 BETWEEN EACH

    GOT OUT AROUND 6:45
    THOUGHT ABOUT DOING SOMETHING FAST BUT DECIDED NOT TO
  14. Tue OCT 27th, 2009

    by , October 27th, 2009 at 01:00 PM (Ande's Swimming Blog)
    Tue OCT 27th, 2009

    Next MEET: 2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    37 Days till Long Beach


    Lifted Weights at World Gym in San Marcos
    lat press 8 x 45 8 x 50 8 x 55
    lat pull 8 x 195 6 x 205
    bench press 5 x 195 2 x 205


    FOUR OR MORE SDKs off EVERY wall


    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    whitney coached
    UT Swim Center diving well
    Swam with tyler amy & jon
    beside todd & larry

    WORE brief

    warm up
    4 rounds of 125 fr 25 fast
    4 rounds of 125 k 25 fr

    MAIN SET

    8 x 25 on 35 odds 70% evens fast

    assigned 1000
    did 10 x 50 6 SDKs off each wall

    assigned 8 x 50 on 1:10 odds 70% evens fast
    did 4 x 50

    got out to make an 8:00 meeting
  15. Thu OCT 22th, 2009

    by , October 22nd, 2009 at 11:46 AM (Ande's Swimming Blog)
    Thu OCT 22th, 2009

    my right middle finger's feeling better

    Next MEET: 2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    42 Days till Long Beach
    6 weeks away

    I'm working on taking FOUR OR MORE SDKs off every wall in practice

    WEIGHTS world gym
    lat press 8 x 40 8 x 45 8 x 50 8 x 55
    lat pull 8 x 167 8 x 197 6 x 205
    leg press 8 x 180 8 x 270
    bench press 8 x 135 4 x 195 3 x 200


    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    whitney coached
    UT Swim Center main pool
    Swam with amy brandon & larry
    beside todd, tyler, mike, & Max


    WORE brief

    warm up
    5 rounds of 150 fr 50 k worst strooke

    MAIN SET

    assigned: 4 x swim as far as you can for 2:30
    did: 4 x (2 x 50)

    100 easy

    assigned: 4 x swim as far as you can for 2:15
    did: 4 x (2 x 50)

    100 easy

    assigned: 4 x swim as far as you can for 2:00
    did: 4 x 100 k held under 1:15 last was 1:10

    100 easy

    assigned: 4 x swim as far as you can for 1:45
    did: 4 x 100 k went 1:10 on last one

    100 easy

    assigned: 4 x swim as far as you can for 1:30
    did: 4 x (50, rest 50, 25 fast SDK)

    100 easy

    assigned 800 IM
    did a few 25 SDK shooters

    easy 50
  16. Tue OCT 20th, 2009 55 100 FL, 54 100 BK,

    by , October 20th, 2009 at 12:34 PM (Ande's Swimming Blog)
    Tue OCT 20th, 2009

    the shortcut to my blog is
    http://tr.im/andeblog

    jammed my right middle finger on a fast touch yesterday, it's swollen & it hurts

    Next MEET: 2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    44 Days till Long Beach

    watched [ame="http://www.usms.org/forums/showpost.php?p=196637&postcount=1283"]Morning swim show with Ariana Kukors[/ame]
    around 6 minutes in the show she says she has a kick count that she does in practice off of every wall, 6

    I tried doing 6 kicks off every wall, it's hard,
    for now my kick count is FOUR OR MORE


    WEIGHTS world gym

    lat press 8 x 40 8 x 45 8 x 50 6 x 55

    bench press 8 x 135 5 x 185

    lat pull 8 x 165 6 x 195


    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    whitney coached
    UT Swim Center main pool
    Swam with paul, marcio, todd, tyler, jon, ned & erin


    WORE brief

    warm up
    150 fr 50 fl dr 50 k
    150 fr 50 bk 50 k
    150 fr 50 br 50 k
    150 fr 50 fr 50 k

    changed into B70 legs

    MAIN SET

    assigned: 5:00 swim holding 5 k pace
    did: 4 easy 50's

    100 fly fast for time
    roll start
    worked the SDK cruised the swimming
    went 55


    assigned: 5:00 swim holding 5 k pace
    did: 4 or 5 easy 50's

    100 BK fast for time
    8 SDKs off each wall
    went 54


    assigned: 5:00 swim holding 5 k pace
    did: 4 or 5 easy 50's

    100 br fast for time
    went 1:08


    assigned: 5:00 swim holding 5 k pace
    did: 2 easy 50's

    skipped the fast 100 fr

    skipped the 800 IM set with fins

    50 SDK fast
    roll start off side
    went 24.3


    .

    Updated October 20th, 2009 at 05:57 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  17. Sun Oct 18

    by , October 18th, 2009 at 09:28 PM (Ande's Swimming Blog)
    Weights SUNDAY World Gym: 5:00 pm

    bench press 8 x 135 6 x 185 5 x 195 1 x 205

    lat press 8 x 40 8 x 45 8 x 50 6 x 55 4 x 60

    lat pull 8 x 167 8 x 197 5 x 207 4 x 215

    leg press 8 x 180 8 x 270 6 x 360 4 x 410

    also did some one legged bench steps

    created a short cut to my blog
    http://tr.im/andeblog

    Updated October 18th, 2009 at 11:24 PM by ande

    Categories
    Strength Training and Dryland Workouts
  18. Tuesday OCTOBER 13th, 2009

    by , October 13th, 2009 at 11:43 AM (Ande's Swimming Blog)
    Tuesday OCTOBER 13th, 2009


    Jay McDonald, 52, from Wimberley TX passed away on Saturday October 10th. He had a heart attack while playing tennis. Jay is survived by his wife Laurie, 5 children & many friends. At the 2008 SCY Nationals in Austin Jay went 27.39 in the 50 breast breaking the 50 - 54 Mens National Record. In years past, Jay swam and coached, he was a kind person and a good friend.

    Jay McDonald’s Funeral Services are
    Saturday October 17th 11:26 am in
    Wimberley, TX at
    Cypress Creek Church on 211 Stillwater http://www.cypresscreekchurch.com
    church phone number (512) 847-1222‎
    Jay’s Life Celebration Reception will follow the service at the church.

    Google Map for Directions
    http://tinyurl.com/CypressCreekChurch

    cards & letters to
    Laurie McDonald
    14 Overbrook Ct
    Wimberley, TX 78676

    Haven't seen his obituary in the paper yet.

    ~ ~ ~ ~ ~


    2009 Postal 5k & 10k results are online

    5k Preliminary Results for Swimmers


    10k Preliminary Results for Swimmers


    Next MEET:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    51 Days till Long Beach


    Weights SUNDAY World Gym: 5:00 pm
    bench press 8 x 135 5 x 185 5 x 185 4 x 185
    lat press 8 x 40 8 x 45 8 x 50 6 x 55
    lat pull 8 x 167 8 x 197 5 x 207 4 x 215
    leg press 8 x 180 8 x 270
    also did some one legged bench steps


    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    whitney coached
    UT Swim Center main pool
    Swam with Larry & Nate
    Beside Max, tyler & todd

    WORE lycra brief

    Warm-up
    2 rounds of
    100 fr 25 fl dr
    100 fr 25 fl dr 25 bk
    100 fr 25 fl dr 25 bk 25 br
    100 fr 100 IM


    Main Set

    DROP DOWN KICK SET no FINS
    50's start at 1:00 drop 1 sec each round
    kicked with a board to 45
    kicked with no board to 37

    50 easy

    assigned 1000
    did several 50's with 5 or MORE SDKs off each wall

    Got out early to make an 8:00 am meeting

    Updated October 13th, 2009 at 05:13 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  19. Monday OCTOBER 12th, 2009

    by , October 12th, 2009 at 03:28 PM (Ande's Swimming Blog)
    Monday OCTOBER 12th, 2009


    Jay McDonald, 52, from Wimberley TX passed away on Saturday October 10th. He had a heart attack while playing tennis. Jay is survived by his wife Laurie, 5 children & many friends. At the 2008 SCY Nationals in Austin Jay went 27.39 in the 50 breast breaking the 50 - 54 Mens National Record. In years past, Jay swam and coached, he was a kind person and a good friend.

    Jay McDonaldís Funeral Services are
    Saturday October 17th 11:26 am at
    Cypress Creek Church at 211 Stillwater in Wimberley, TX http://www.cypresscreekchurch.com
    church phone number (512) 847-1222‎
    Jayís Life Celebration Reception is after the service at the church.

    Google Map for Directions
    http://tinyurl.com/CypressCreekChurch

    Laurie Mcdonald
    14 Overbrook Ct
    Wimberley, TX 78676

    Haven't seen his obituary in the paper yet.



    Postal 5 & 10 k results are out.

    5k Preliminary Results for Swimmers


    10k Preliminary Results for Swimmers


    Next MEET:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    52 Days till Long Beach


    Weights SUNDAY World Gym: 5:00 pm
    bench press 8 x 135 5 x 195 6 x 185 5 x 185
    lat press 8 x 40 8 x 45 8 x 50 6 x 55 4 x 60
    lat pull 8 x 167 8 x 197 5 x 207 4 x 215


    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    whitney coached
    UT Swim Center main pool
    Swam with Larry Nate, Mark & Erin a grad student from Australia who swam for Washington went 16:11 in the 1650
    Beside tyler & todd

    WORE lycra brief

    Warm-up
    4 rounds of
    125 fr, 75 k, & 50 IM

    Main Set

    assigned: 6 rounds of
    3 x 150, then 50 easy
    R1 on 1:55, round 2 on 1:50, round 3 on 1:45
    DID: swam all of rounds 1, 2, & 3
    modified rounds 4, 5 & 6
    3 x (2 x 50) will 6 or more SDKs off each wall
    went around 30's

    assigned: 10 x 100 with fins
    odds fr swim on 1:05
    evens K on 1:20
    DID:
    odds: 50 FR
    evens 100 k NO FINS

    50 easy

    Updated October 13th, 2009 at 05:12 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  20. FAST Fri OCT 9, 50 point 100 fr at end of practice

    by , October 9th, 2009 at 01:23 PM (Ande's Swimming Blog)
    FAST Friday OCTOBER 9th, 2009

    Next MEET:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    55 Days till Long Beach

    Weights world gym 5:15 am
    bench press 8 x 135 4 x 195 3 x 200
    lat press 8 x 40 8 x 45 8 x 50 6 x 55
    lat pull 8 x 167 6 x 207 4 x 210
    leg press 8 x 230 8 x 310


    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    whitney coached
    UT Swim Center main pool
    both bulkheads down
    dual competition course setup
    pads in, swam on north end with BLOCKS
    dove in on time
    Swam with Nate, Mary, & Larry
    Beside tyler, todd, chris, & Mike

    WORE old B70 full

    Warm-up
    2 rounds of
    200 fr
    150
    100 k went 1:07 in 2nd round
    050 drill

    Main Set

    10 x 100 FAST for time on 4:00
    lanes went in 2 heats leaving every 2:00
    swimmers were 10 apart
    went in the 1st heat with Mary
    Larry & Nate went in heat 2

    #1 - 5 FREE
    swam beside Tyler
    Went 53, 53, 53. 54, 53


    100 EASY

    #6 100 back
    went 59

    #7 100 IM
    went 59

    #8 & 9 100 k
    went 1:05, 1:02

    100 EASY
    rested 3 minutes extra

    #10 100 free
    went 50.8


    100 easy

    10 x 25
    odds: SDK FAST from a dive on :20
    went 10's & 11's
    evens: easy on 1:40

    4 minutes Rest

    25 SDK FAST
    Go start off blocks
    whitney timed
    said I went 9.8 but
    she was kinda far from the wall I touched
    don't know if she spotted it right

    Updated October 9th, 2009 at 04:21 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
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