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Swim Workouts

  1. Tue Apr 21st, 2009 Nats 17 days

    by , April 21st, 2009 at 10:16 AM (Ande's Swimming Blog)
    Tue Apr 21st, 2009

    Left lower back feeling better
    Chest a bit sore from Sunday weights


    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    2 weeks 3 days / 17 days


    Lifted at world gym before swimming

    Lat Pull WU 6 x 167, 6 x 175 6 x 187

    Bench press 6 x 135 6 x 155 5 x 175

    Leg press 6 x 180 6 x 270 6 x 360

    [ame="http://www.usms.org/forums/showpost.php?p=133732"]LAT PRESS[/ame] 6 x 40 6 x 45 6 x 50 5 x 55

    [ame="http://www.usms.org/forums/showpost.php?p=171194&postcount=1084"]Bands[/ame]
    12 reps 1 blue
    8 reps 2 blue
    8 reps 3 blue
    8 reps 3 blue


    TODAYS SWIM PRACTICE
    Swam 6:30 - 7:30
    whitney Coached
    TSC SCY main pool
    swam with Mike, Max, & Brad
    beside tyler, todd, larry mary ed, & nate



    warm up
    300

    main Set

    2 x 400 fr rest 1:00 between each
    1 65%
    2 75% went 4:25

    50 EASY

    2 x 300 fr rest 1:00 between each
    1 65%
    2 80% went 3:12

    2 x 200 k rest 1:00 between each
    1 65%
    2 80% went 2:28

    2 x 100 fr
    1 70%
    2 95% dove, whitney timed, FAS PRO Jammer
    went 51.4


    150 easy

    My lifting plan going into Nats:

    Thu 04/23 wu, 2 sets reg

    Sun 04/26 wu, 3 sets reg (last day of leg weights)

    Tue 04/28 wu, 2 sets reg

    Thu 04/30 wu, 2 sets reg

    Sun 05/03 wu, 2 sets med

    Tue 04/05 wu, 1 set light - med

    Updated April 21st, 2009 at 11:06 AM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. Mon Apr 20th, 2009 18 days to go

    by , April 20th, 2009 at 10:22 AM (Ande's Swimming Blog)
    Mon Apr 20th, 2009

    Left lower back hurt a little today
    Chest's a bit sore from Sunday weights

    2009 Nats Psych Sheet


    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    2 weeks 4 days / 18 days

    Saturday: Did NOT swim or lift

    Sunday
    Lifted at world gym
    Lat Pull WU 6 x 167, 3 x 207 (right lat hurt so I stopped)
    Bench press 8 x 135 5 x 185 4 x 190 3 x 195 2 x 200
    Leg press 6 x 240 6 x 320 5 x 380
    [ame="http://www.usms.org/forums/showpost.php?p=133732"]LAT PRESS[/ame] 6 x 40 6 x 45 6 x 50 5 x 55
    [ame="http://www.usms.org/forums/showpost.php?p=171194&postcount=1084"]Bands[/ame]
    20 reps 1 blue
    8 reps 2 blue
    8 reps 2 blue 1 red
    8 reps 2 blue 1 red

    Swam 2:30 - 3:30
    Bridgette coached
    swam with Larry & Mark

    went around 2,000


    TODAYS SWIM PRACTICE
    5:30 - 7:00
    Whitney Coached
    TSC LCM main pool
    swam with nate & mike
    beside Tyler & Todd
    dove in on time


    warm up
    200
    200
    200
    200

    main Set

    8 x 50 on 1:00
    25 fl 25 bk first 4 strokes fast

    assigned 400
    did 4 x 50

    8 x 50 on 1:00
    25 bk 25 br first 4 strokes fast

    assigned 400
    did 4 x 50

    8 x 50 on 1:00
    done 25 br 25 fr first 4 strokes fast

    assigned 400
    did 4 x 50

    8 x 50 on 1:00
    25 fr first 4 strokes fast 25 one breath under water

    assigned 400
    did 4 x 50

    assigned 4 x 150
    did skipped it
  3. Fri Apr 17th, 2009

    by , April 17th, 2009 at 11:15 AM (Ande's Swimming Blog)
    Fri Apr 17th, 2009

    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    3 weeks / 21 days


    If I could only do ____ exercise/s to improve my swimming speed, it would be

    1 [ame="http://www.usms.org/forums/showpost.php?p=171194&postcount=1084"]Bands[/ame] or [ame="http://www.usms.org/forums/showpost.php?p=133732"]LAT PRESS[/ame]

    2 Bands / Lat press, & lat pull

    3 Bands / Lat press, lat pull & leg press


    TODAYS SWIM PRACTICE
    5:30 - 7:00
    Whitney Coached
    TSC LCM main pool
    swam with Tyler, Todd, mike, doug, ned, max mary, nate, brandon, amy & jon
    dove in around 5:32 am

    wore a b70 for the entire practice

    warm up
    go through the following, stop at 5:55 am to begin main set:
    300 fr drag finger tips
    100 k did it easy speed went 1:19 LCM
    100 IM

    300 fr drag finger tips
    100 k did it 50 easy 50 easy speed went 36
    100 IM

    300 fr drag finger tips

    MAIN SET

    100 LCM fr fast from a push
    went 1:03


    5 x 100 on 2:00 fast but hold 10 sec slower than 100 time
    went 1:06 - 1:09's

    100 easy on 3:00

    5 x 100 on 2:00 fast but hold 8 sec slower than 100 time
    went 1:06 - 1:08's

    100 easy on 3:00

    5 x 100 on 2:00 fast but hold 6 sec slower than 100 time
    went 1:06 - 1:08's

    100 easy

    100 FAST for time, her words were "see what you can go"
    from a dive
    whitney spot timed,
    no watch just spotting the touch, watching the pace clock & calling out the time
    went 58


    100 easy

    on all the fast free's I did ___ SDKs on the ___
    6 or 7 pushoffs &
    4 or 5 turns

    assigned 500 fr breath control take 6 breaths per length
    did 10 x 50 fr DPS

    Updated April 17th, 2009 at 01:33 PM by ande

    Categories
    Swim Workouts
  4. Thu Apr 16th, 2009 22 Days

    by , April 16th, 2009 at 11:46 AM (Ande's Swimming Blog)
    Thu Apr 16th, 2009

    yesterday I hurt my right lat doing pull ups & maybe bands

    left trapezius hurts a little


    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    3 weeks & 1 day / 22 days


    WEIGHTS at world gym in san marcos

    [ame="http://www.usms.org/forums/showpost.php?p=133732"]lat press[/ame] 8 x 040 8 x 045 8 x 050

    bench press 8 x 135 5 x 190 4 x 195

    leg press 8 x 180 8 x 300 6 x 380

    lat pull 8 x 167 (did one rep with 207, it hurt so I stopped)

    [ame="http://www.usms.org/forums/showpost.php?p=171194&postcount=1084"]bands[/ame]
    20 with one blue,
    10 with 2 blue
    (stopped lat hurt)


    TODAYS SWIM PRACTICE
    6:30 - 8:00
    Whitney Coached
    TSC SCY in main pool
    swam with Larry & Dede Griesbauer from Boston who placed 7th at Kona last year 09:39:53, today was her last day with us she's heading back to Boston
    beside Tyler, Todd, brad, & ned,
    dove in around 6:35

    warm up
    weant around 200


    MAIN SET

    assigned 800 fr
    did 8 x 50 fr with 6 SDKs

    4 x 25 fl 6 strokes fast

    assigned 2 x 400
    did 2 x ( 4 x 50 fr with 6 SDKs )

    4 x 25 bk 6 strokes fast

    assigned 4 x 200 fr on 2:40
    did 4 x (2 x 50)

    assigned 4 x 25 br
    did skipped it
    went to locker room
    put on FS PRO jammers

    assigned 8 x 100 fr on 1:20
    DID 6 X 50 FR

    4 X 25 on 30 6 stroke fast

    100 easy

    put on B 70 NC

    50 bk from a turn (watch starts when feet hit wall)
    whitney timed
    went 25.7


    75 easy

    25 FR fast
    roll
    todd timed
    went 10.3

    50 easy

    Updated April 16th, 2009 at 01:30 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  5. Wed Apr 15th, 2009 Nats are 23 days away

    by , April 15th, 2009 at 10:51 AM (Ande's Swimming Blog)
    Wed Apr 15th, 2009

    left trapezius hurts a little

    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    3 weeks & 2 days / 23 days

    Arrived early talked with Eddie for a while, 4 swimmers were training including Shanteau & Fiegen

    Exercised at Swim Center

    a. foot stretch to improve toe point
    b. [ame="http://www.usms.org/forums/showpost.php?p=171194&postcount=1084"]bands[/ame] 25 reps 1 purple band
    c. 6 pull ups

    a. foot stretch to improve toe point
    b. [ame="http://www.usms.org/forums/showpost.php?p=171194&postcount=1084"]bands[/ame] 10 reps 2 purple bands
    c. 8 pull ups

    a. foot stretch to improve toe point
    b. [ame="http://www.usms.org/forums/showpost.php?p=171194&postcount=1084"]bands[/ame] 10 reps 2 purple bands
    c. 8 pull ups

    a. foot stretch to improve toe point
    b. [ame="http://www.usms.org/forums/showpost.php?p=171194&postcount=1084"]bands[/ame] 10 reps 2 purple bands


    TODAYS SWIM PRACTICE
    7:45 - 9:00
    Whitney Coached
    TSC SCY in diving well
    swam with Tyler,
    dove in on time at 7:45

    super short workout Jazz would be proud

    150 fr

    25 fl k

    25 fl fast

    150 fr

    25 bk k

    25 bk fast

    150 k went 34 on the 3rd 50

    25 br k

    25 br fast

    150 fr

    25 fr fast
    whitney timed
    wore reg training suit
    roll start
    went 9.9

    50 easy

    Updated April 15th, 2009 at 12:27 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  6. Tue Apr 14th, 2009 24 days till Nats

    by , April 14th, 2009 at 11:50 AM (Ande's Swimming Blog)
    Tue Apr 14th, 2009

    left trapezius hurts a little

    updated the [ame="http://www.usms.org/forums/showpost.php?p=176644&postcount=1132"]Swim Faster Faster Index[/ame]


    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    3 weeks & 3 days / 24 days

    WEIGHTS at world gym in san marcos

    lat press 8 x 040 8 x 045 8 x 050 5 x 55
    bench press 8 x 135 5 x 190 4 x 195
    leg press 8 x 180 8 x 270 8 x 360
    lat pull 8 x 167 5 x 207 4 x 215
    [ame="http://www.usms.org/forums/showpost.php?p=171194&postcount=1084"]bands[/ame]
    20 with one blue,
    10 with 2 blue,
    10 with 3 blue
    10 with 3 blue


    TODAYS SWIM PRACTICE
    6:30 - 8:00
    Whitney Coached
    TSC SCY in main pool
    swam with doug dude & brandon
    beside Tyler, Todd, Nate, max, mike v, amy, ned, larry
    dove in around 6:35


    warm up
    swim till 7:00
    did free then did 50's fr on 50 & 55


    MAIN SET

    8 x 100 fr on 2:00
    hold mile pace
    dove
    held 58 - 60

    300 easy

    put on FS pro jammer

    assigned 8 x 100 fr on 2:00 hold 500 pace
    did 5 100's & 3 50's
    held 57's on 100's

    300 easy

    took off FS PRO Jammer
    put on Rocket science full body no sleeves

    8 x 50 on 1:15
    dove
    held 25's & 26 went 24 on #8

    100 easy

    Updated April 14th, 2009 at 03:26 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  7. Mon Apr 13th, 2009 Nats in 25 days / 3 weeks & 4 days

    by , April 13th, 2009 at 09:53 AM (Ande's Swimming Blog)
    Mon Apr 13th, 2009

    today I hurt in my left trapezius, almost like a crick in my neck

    Yesterday I updated the [ame="http://www.usms.org/forums/showpost.php?p=176644&postcount=1132"]Swim Faster Faster Index[/ame]


    did [ame="http://www.usms.org/forums/showpost.php?p=171194&postcount=1084"]Bands[/ame] yesterday at home
    20 with 1 purple
    10 with 2 purple,
    10 with 2 purple
    10 with 2 purple


    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    3 weeks & 4 days / 25 days


    TODAYS SWIM PRACTICE
    5:30 - 7:00
    Whitney Coached
    TSC warmed up LCM in main pool, did main set scy in Diving well
    swam with Tyler, Todd, Nate, Brad Bailey, Michael Lovato, & Mike Varozza
    dove in around 5:32


    warm up LCM
    400 fr
    100 fl k r l s
    300 fr
    100 bk k r l s
    200 k went 3:13
    100 br k r l s
    100 fr
    100 fr k r l s


    MAIN SET scy
    lots of SDK

    4 x 100 fr

    4 x 25 fl fast on 40

    assigned 3 x 200
    did 3 x (2 x 50)

    4 x 25 bk fast on 40

    assigned 2 x 400
    did 2 x (4 x 50)
    neck / trap started hurting

    4 x 25 br fast on 40

    assigned 800 fr
    did 4 x 50

    4 x 25 fr fast on 40

    easy 100

    Updated April 13th, 2009 at 10:01 AM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  8. Sat Apr 11th, 2009 nats in 27 days

    by , April 11th, 2009 at 01:45 PM (Ande's Swimming Blog)
    Sat Apr 11th, 2009

    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    3 weeks & 6 days / 27 days


    TODAYS SWIM PRACTICE
    7:30 - 9:00
    Whitney Coached
    TSC scy LCM main pool
    swam with Tyler, Todd, Larry, Nate, Brad, Jon, Marcio
    dove in around 7:35


    warm up
    200 fr
    100 k
    200 fr
    100 im



    MAIN SET

    assigned 10 x 100 on 1:20
    did 4, rest 1, 4 rest 1

    10 x 50
    odds 25 fast 25 easy
    evens only 3 breaths

    6 x 100 reverse IM on 1:30

    assigned 4 x 300
    did 4 x (3 x 15 meter SDK fast, 15 meters easy)

    put on FS pro jammers

    50 fly
    roll off blocks
    whitney timed
    went 26.2

    50 easy



    WEIGHTS at world gym in san marcos

    lat press 8 x 040 8 x 045 8 x 050 5 x 55
    bench press 8 x 135 5 x 185 4 x 190
    leg press 8 x 180 8 x 270 8 x 360
    lat pull 8 x 167 5 x 207 4 x 215
    bands
    20 with one blue,
    10 with 2 blue,
    10 with 2 blue 1 red,
    10 with 2 blue 1 red
    10 with 2 blue 1 red
  9. Fri Apr 10th, 2009, 28 days till NATS

    by , April 10th, 2009 at 12:21 PM (Ande's Swimming Blog)
    Fri Apr 10th, 2009

    enjoyed the morning swim show featuring Jimmy Fiegen & Austin Staab
    it shows some excellent footage of Austin's SDK & gives some excellent SDK training tips
    the interview reveals Austin didn't breathe on his last length of his 44.18 100 fly in the 2009 NCAA Finals [ame="http://www.youtube.com/watch?v=zqTPCLwKGa8"]YouTube - Morning Swim Show, Austin Staab Interview, April 8, 2009[/ame]
    what do you think?
    What do YOU need to do to SDK faster?

    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    4 weeks / 28 days


    TODAYS SWIM PRACTICE
    5:30 - 6:30
    Whitney Coached
    TSC scy diving well LCM main pool
    swam with Tyler, Todd, & MIchael Lovato
    Next to ned & max
    dove in around 6:45

    wore blue seventy


    warm up
    100


    MAIN SET

    500 fr 90% effort on 12:00
    went 2nd behind tyler
    went 5:26

    swam down around 300

    5 x 100 fr on 2:00
    lead lane, dove
    55, 55, 56, 56, 55

    100 easy

    500 fr 90% effort on 5:00 or 6:00
    lead lane
    went 1:57

    swam down around 150

    4 x 50 fr on 1:00
    lead lane, dove
    25 26 26 24

    100 easy

    switched from diving well to main pool

    assigned 700 DPS lcm
    did 10 x 50's DPS took 24 to 27 strokes per length depending on if I dove & # of SDKs

    Updated April 10th, 2009 at 12:46 PM by ande

    Categories
    Swim Workouts
  10. Wed Apr 8th, 2009 Nats in 4 weeks & 2 days

    by , April 8th, 2009 at 12:26 PM (Ande's Swimming Blog)
    Wed Apr 8th, 2009

    Exercises at the Swim Center

    footstretch
    bands 15 reps 1 purple
    6 pull ups

    footstretch
    10 reps 2 purple
    6 pull ups

    footstretch
    10 reps 2 purple
    6 pull ups


    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    4 weeks & 2 days / 30 days


    TODAYS SWIM PRACTICE
    7:45 - 9:00
    Whitney Coached
    TSC scy main pool
    swam with Tyler, Jon, Russell, & Larry
    Arrived early


    warm up
    4 x ( 100 fr, 50 k, 50 non free)


    MAIN SET

    Assigned
    4 rounds of
    25 fr 1 breath
    rest 20 sec,
    50 FAST,
    rest 20 sec
    75 fr
    rest 20 sec
    100 FR fast
    rest 20 sec
    400 fr rest 30 - 60 sec

    DID 4 rounds of (one fl, bk, BR, & fr)
    25 fr easy rest 20 sec
    50 fast rest 20 sec
    25 fr easy rest 20 sec
    50 fast rest 20 sec
    4 x 50 rest 30 - 60 sec


    Assigned 5 x 100 FR fast on 1:30

    Did 5 x 50 FR fast from a dive on 1:30
    went 25's & 24 on #5, did at least 6 SDKs

    50 easy

    WHAT DO YOU THINK OF RAFAEL MUNOZ' 50 & 100 FLY?

    22.4 WR in the Mens 50 LCM Mariposa

    [ame="http://www.youtube.com/watch?v=2ogh4XO_9s8"]YouTube - 50 Mariposa/50 Butterfly Rafael Muñoz World Record[/ame]

    100 fly 50.5
    [ame="http://www.youtube.com/watch?v=TPgSqlMts2k&feature=player_embedded"]YouTube - 100 Mariposa Record Europa Rafael Muñoz[/ame]
  11. Tue Apr 7th, 2009 31 days till Nats

    by , April 7th, 2009 at 11:26 AM (Ande's Swimming Blog)
    Tue Apr 7th, 2009

    WEIGHTS world gym
    bands
    20 reps 1 blue
    10 reps 2 blue
    10 reps 2 blue 1 red
    lat press 8 x 40 8 x 45 8 x 50 6 x 55
    bench press 8 x 135 5 x 185
    leg press 8 x 180 8 x 270
    lat pull 8 x 167 5 x 207



    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    4 weeks & 3 days / 31 days


    TODAYS SWIM PRACTICE
    6:30 - 8:00
    Whitney Coached
    TSC scy main pool
    swam with Tyler, Todd, Mike V, MIchael Lovato, Nate, Doug, Max, Larry, & Ned
    Slept late woke at 5:15
    Dove in at 6:35
    got out at 7:25 to make a 8:00 meeting

    warm up
    2 x (100 fr followed by 250 IM 25 fl 50 bk 75 br 100 fr)


    MAIN SET

    4 x 25 on :20

    skipped bit's & pieces of the 50's, 75's & 100's

    6 x 50 on :40

    8 x 75 on 1:00

    10 x 100 on 1:20

    BREAK

    10 x 25

    assigned 8 x 50
    did 4 x 50

    then I got out
  12. Mon Apr 6th, 2009 Nats in 32 days

    by , April 6th, 2009 at 09:37 AM (Ande's Swimming Blog)
    Mon Apr 6th, 2009

    did not swim or lift yesterday
    hoped to lift but it didn't work out


    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    4 weeks & 4 days / 32 days


    TODAYS SWIM PRACTICE
    5:30 - 7:00
    Whitney Coached
    TSC LCM main pool scy diving well
    swam with Tyler, Todd, Nate, Doug, Jeff, & Ned
    Slept late woke at 5:15
    Dove in at 6:00

    missed warm up


    MAIN SET

    started out LCM

    050 fl
    100 bk
    150 br
    200 fr

    4 x 50

    050 fr
    100 fl
    150 bk
    200 br

    4 x 50

    moved to scy

    050 br
    100 fr
    150 fl
    200 bk

    4 x 50

    050 bk
    100 br
    150 fr
    200 fl

    4 x 50

    Assigned 5 x 100
    Did 5 x (25 easy, 50 skip, 25 SDK dive no breath)

    50 easy

    25 SDK
    went 10.8
    Categories
    Swim Workouts
  13. Sat Apr 4th, 2009 4 weeks & 6 days till nats

    by , April 4th, 2009 at 02:41 PM (Ande's Swimming Blog)
    Sat Apr 4th, 2009

    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    4 weeks & 6 days / 34 days


    TODAYS SWIM PRACTICE
    7:00 - 8:30
    Whitney Coached
    scy TSC diving well
    swam with Tyler, Todd, Max & Larry,
    Dove in at 7:10

    missed warm up


    MAIN SET

    assigned: 4 x 400
    did 3 x (100 fr 50 rest 100 fr 50 rest 100 fr)
    4 x 50 fr 50 rest

    assigned 3 x 300
    did 3 x ( 3 x 50 fr 50 rest )

    assigned 2 x 200
    did 2 x ( 2 x 50 fr 50 rest )

    assigned 100 fast
    skipped it

    assigned 400
    did 4 x 50

    assigned 2 x 300
    did 2 x ( 3 x 50)

    assigned 3 x 200
    skipped

    100 easy

    50 fl FAST
    10 SDKs out 8 SDKs back
    whit timed
    went 24.0
    Categories
    Swim Workouts
  14. Fri Apr 3rd, 2009, 5 weeks till Nats

    by , April 3rd, 2009 at 10:27 AM (Ande's Swimming Blog)
    Fri Apr 3rd, 2009

    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    5 weeks / 35 days


    TODAYS SWIM PRACTICE
    5:30 - 7:00
    Whitney Coached
    LCM TSC main pool blocks
    swam with Tyler, Todd, Mike V, Brad, Ned, Doug, Amy Brandon & Larry, swam with many others because I changed lanes a 3 times
    Amy & Brandon tried out new Xterra Bodysuits
    Dove in at 5:41

    started workout wearing FS PRO JAMMER


    warm up
    choice till 5:45
    did 300 fr easy since I dove in at 5:41


    MAIN SET

    assigned: 10 x 200 85% on 4:00
    1 - 4 fr 5 choice
    DID: first one: 200 went 2:27
    rested 2:00 extra after #1, UT women arrived & we had to adjust lanes
    did 100 free's from a dive on 2 - 9
    went 1:05's & 1:06
    changed into B70 around #6
    went 63's, went 61 on #10

    assigned: 10 x 100 90% on 2:00
    1 - 4 fr 5 choice
    DID: every other
    went 63 - 66

    assigned: 10 x 50 95% on 1:00
    1 - 4 fr 5 choice
    DID:
    odds: get out & walk to opposite end
    evens: FR from a dive, went 29's & 30's
    went 27 on # 10

    200 fr easy

    25 free fast from a dive
    25 fr easy

    Updated April 4th, 2009 at 02:19 PM by ande

    Categories
    Swim Workouts
  15. Thu Apr 2nd, 2009 Nats is 5 weeks & 1 day away

    by , April 2nd, 2009 at 12:15 PM (Ande's Swimming Blog)
    Thu Apr 2nd, 2009

    Yesterday a letter arrived from USMS signed by Rob Butcher saying I made masters All American in 5 events last year. It was a nice surprise.


    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    5 weeks & 1 day / 36 days

    WEIGHTS world gym
    bands
    20 reps 1 blue
    10 reps 2 blue
    lat press 8 x 40 8 x 45 8 x 50
    bench press 8 x 135 5 x 185
    leg press 8 x 180 8 x 270
    lat pull 8 x 167 6 x 207

    Exercises at the Swim Center before practice
    foot stretch to improve toe point
    bands 20 reps 1 purple band
    6 pull ups
    foot stretch to improve toe point
    bands 10 reps 2 purple band2
    6 pull ups
    foot stretch to improve toe point
    bands 10 reps 2 purple band2
    6 pull ups

    TODAYS SWIM PRACTICE
    6:30 - 8:00
    Whitney Coached
    scy TSC main pool
    swam with todd & Dale Rodgers who trains with Eddie
    Beside mike varozza & Tyler
    Dove in on time

    did a lot of SDK in this practice

    warm up
    2 rounds of:
    250 done 100 fr 25 fl
    50 k
    250 done 100 fr 25 bk
    50 scull

    MAIN SET
    assigned: 30 x 100 fr on 2:00 best ave 85% - 90%
    DID 10 rounds of
    odds 100 fr on 2:00 pushed some held 59's, dove a few held 57's, put on FS PRO JAMMER held 56's
    evens 50 fr on 2:00 push held 28's & 29
    when we completed 20 I changed to
    odds: 50 moderate on 2:00
    evens: 100 desc on 2:00
    went 54 on last one
    did 3 to 8 SDKs off each wall on all of them

    100 easy

    Updated April 2nd, 2009 at 12:24 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  16. Wed Apr 1st, 2009 nat's in 5 weeks & 2 days

    by , April 1st, 2009 at 11:24 AM (Ande's Swimming Blog)
    Wed Apr 1st, 2009

    just noticed my latest National Record was listed on the USMS site
    SCY / M / 45 - 49


    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    5 weeks & 2 days / 37 days

    WEIGHTS
    bands
    20 reps 1 purple,
    10 reps 2 purple,
    10 reps 2 purple

    TODAYS SWIM PRACTICE
    7:45 - 9:00
    Whitney Coached
    scy TSC diving well
    swam with mike varozza & larry wood
    beside matt
    Dove in on time

    did a lot of SDK in this practice

    warm up
    200 fr
    2 x 25 fl odds 1 breath, even fast
    200 fr
    2 x 25 bk odds 1 breath, even fast
    200 K went 1:20, rest 10 1:16
    2 x 25 br odds 1 breath, even fast
    200 fr
    2 x 25 fr odds 1 breath, even fast

    assigned 400
    did 100 fr 50 skip 100 fr 50 skip 100 fr

    65% effort
    25 4th best / breast
    rest 30
    50 3rd best / FL
    rest 30
    75 2nd best / BK
    rest 30
    100 best / FR

    assigned 400
    did 100 fr 50 skip 100 fr 50 skip 100 fr

    75% effort
    25 4th best / breast
    rest 30
    50 3rd best / FL
    rest 30
    75 2nd best / BK
    rest 30
    100 best / FR

    assigned 400
    did 100 fr 50 skip 100 fr 50 skip 100 fr

    85% effort
    25 4th best / breast
    rest 30
    50 3rd best / FL
    rest 30
    75 2nd best / BK
    rest 30
    100 best / FR

    assigned 400
    did 4 x (50 fr 50 skip )

    FAST
    25 4th best / breast
    went 16 dove

    rest 30

    50 3rd best / FL
    went 27 dove

    rest 30

    75 2nd best / BK
    went 50 cruised it

    rest 3:00

    put on old FS 1 jammers

    100 best / FR
    went 52 DOVE

    assigned 8 x 50
    did 2 easy 50's

    Updated April 1st, 2009 at 02:10 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  17. Tue Mar 31st, 2009, 5 weeks & 3 days till Nats

    by , March 31st, 2009 at 10:58 AM (Ande's Swimming Blog)
    Tue Mar 31st, 2009

    2009 USMS South Central SCY Zone Championships Results held
    Fri Mar 27th - Sun Mar 29th in
    Southlake, Texas

    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    5 weeks 3 days away or 38 days
    Fri
    50 Butterfly
    100 Backstroke
    Sat
    50 Freestyle
    100 Butterfly
    Sun
    100 Individual Medley
    50 Backstroke

    WEIGHTS
    bands 20 reps 1 blue, 10 reps 2 blue, 8 reps 2 blue 1 green
    lat press 8 x 40 8 x 45 9 x 50
    lat pull 8 x 167 6 x 197
    bench press 8 x 135 6 x 185
    leg press 8 x 180 8 x 270

    TODAYS SWIM PRACTICE
    6:30 - 8:00
    Whitney Coached
    scy TSC main pool
    swam with nate, meg, & larry
    beside tyler, todd, brad, amy, max, chris, & brandon
    Dove in around 6:40

    150 fr
    50 R
    50 L
    100 k

    assigned 3 x 300 desc on 3:45
    did 3 x (150 fr, 50 rest 100 fr)

    50 easy
    200 IM k

    assigned 3 x 300 desc on 3:45
    did 3 x (3 x 50 fr 6 SDK, 50 rest)

    50 easy
    200 IM k

    assigned 3 x 200 desc on 2:45
    did 3 x (2 x 50 fr 6 SDK, 50 rest)

    50 easy
    300 IM k

    assigned 3 x 200 desc on 2:45
    did 3 x (50 fr 6 SDK, 100 rest 50 free)

    50 easy
    300 IM k

    stretched feet

    put on FS PRO jammers

    50 fly easy speed 8 SDKs
    roll
    went 24.6


    rest 5 minutes
    put on old FS PRO legskins

    50 fly FAST 8 SDKs
    roll
    went 24.1


    50 easy
  18. Mon Mar 30th, 2009

    by , March 30th, 2009 at 10:52 AM (Ande's Swimming Blog)
    Mon Mar 30th, 2009

    TODAYS SWIM PRACTICE
    6:30 - 8:00
    Whitney Coached
    scy & LCM TSC diving well & main pool
    swam with tyler, mike varrozza, michael Lovato, todd, ned & Nate
    Dove in around 6:50

    missed warm up

    scy
    4 x 50 IM on 50 desc

    scy
    assigned 800 fr with fins 3 SDK
    did 4 x 150 no fins 4 or more SDK

    scy
    4 x 100 IM on 1:40 desc

    LCM
    assigned 800 fr
    did around 400 easy then
    200 fr strong from a dive
    went 2:23

    scy
    4 x 150 IM desc on 2:30

    assigned 400
    did 4 x 50

    assigned 4 x 200 IM desc on 3:00
    did 4 x (50 fly easy speed with 8 SDKs, 50 easy)

    easy 100

    rest 5 minutes
    put on leg skin

    50 fly FAST 8 SDKs
    roll
    someone got in my way on 1st 25
    bad touch on finish
    went 24.2

    50 easy

    NEXT MEET
    USMS MASTERS SCY NATIONALS
    Entry Deadline April 9th, 2009
    May 8 - 10
    5 weeks 4 days away or 39 days

    Fri
    50 Butterfly
    100 Backstroke

    Sat
    50 Freestyle
    100 Butterfly

    Sun
    100 Individual Medley
    50 Backstroke
    Categories
    Swim Workouts
  19. 25 SDK in 10.3

    by , March 26th, 2009 at 11:28 AM (Ande's Swimming Blog)
    Thu Mar 25th, 2009

    Coughed a bit in today's practice


    NEXT MEET:
    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009
    1 day away
    entered:
    50 fl, bk, br , fr
    100 fr, bk, fl & im
    200 IM, FR
    400 IM



    NEXT MEET
    USMS MASTERS NATIONALS
    May 8 - 10
    http://www.usms.org/comp/scnats09/
    43 days away


    TODAYS SWIM PRACTICE
    6:30 - 8:00
    Whitney Coached
    scy TSC main pool
    swam with tyler
    saw todd, larry, dede, doug, max
    Dove in at 7:32

    200 fr

    8 x 50
    odds easy
    evens mod went 29's & 30's

    put on FS PRO jammer

    25 SDK
    roll
    whitney timed
    went 10.3


    100 easy

    25 fl with 10 SDKs
    roll
    whitney timed
    went 10.8


    50 easy
    Categories
    Swim Workouts
  20. 23.4 50 bk

    by , March 25th, 2009 at 11:05 AM (Ande's Swimming Blog)
    Wed Mar 24th, 2009

    Coughed a lot in today's practice
    thought about doing weights this morning but decided not to


    NEXT MEET:
    2009 South Central Zone USMS Championships
    Friday March 27 - Sun March 29, 2009
    2 days away


    NEXT MEET
    USMS MASTERS NATIONALS
    May 8 - 10
    http://www.usms.org/comp/scnats09/
    44 days away



    TODAYS SWIM PRACTICE
    6:30 - 8:00
    Whitney Coached
    scy TSC main pool
    swam with ed mary max
    dede, nate mike, tyler & todd
    Dove in on time

    3 x 300

    8 x 50 easy

    put on FS PRO LEGS


    50 bk
    roll
    whitney timed
    went 23.4

    glad I improved on yesterday's 25.1, I was a little worried


    100 easy

    Updated March 25th, 2009 at 11:26 AM by ande

    Categories
    Swim Workouts