Tue Feb 10th 2009 TRAINING for SPEED and STRENGTH WEIGHTS (LIFTED 5:30 - 5:55) bench 10 x 135 6 x 185 4 x 195 lat press 8 x 40 8 x 45 8 x 50 lat pull 8 x 167 6 x 207 5 x 215 leg press 10 x 180 8 x 270 8 x 320 Lat Press with bands NEXT MEET: USA Swimming Austin Grand Prix Austin TX Thursday March 5 - Saturday March 7, 2009 23 days away Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets entered the following events #05 100 Butterfly 52.63 #08 200 IM 2:00.32 #18 100 Backstroke 54.05 #24 200 Backstroke 2:21.04 #26 100 Freestyle 48.85 NEXT MEET: 2009 South Central Zone USMS Championships Friday March 27 - Sun March 29, 2009 NEXT MEET: Masters Nationals Fri May 8 - 10 TODAYS SWIM PRACTICE 6:30 - 8:00 (got out at 7:25 to make an 8:00 meeting) whitney coached scy TSC main pool swam with tyler amy brandon & ned beside larry max nate doug & meg warm up did around 500 200 fr on 2:20 went 2:12 right into 4 x 50 k on :45 100 easy rest 30 - 60 sec 200 fr on 2:15 went 2:08 right into 3 x 50 k on :45 100 easy rest 30 - 60 sec 200 fr on 2:10 went 2:04 right into 2 x 50 k on :45 100 easy rest 30 - 60 sec 200 fr on 2:05 went 2:00 right into 50 k on :45 100 easy assigned: 800 did: 6 x 50 odds easy, rest 35, evens strong with 8 SDKs rest 35 sec went 29, 28, 27 got out around 7:25
Sun Feb 8th 2009 I've decided to start doing SPEED and STRENGTH TRAINING TO PREPARE FOR THE GRAND PRIX short cut to Ande's Swimming Blog http://TinyURL.com/AndeSwim NEXT MEET: USA Swimming Austin Grand Prix Austin TX Thursday March 5 - Saturday March 7, 2009 25 days away Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets entered the following events #05 100 Butterfly 52.63 #08 200 IM 2:00.32 #18 100 Backstroke 54.05 #24 200 Backstroke 2:21.04 #26 100 Freestyle 48.85 NEXT MEET: 2009 South Central Zone USMS Championships Friday March 27 - Sun March 29, 2009 TODAYS SWIM PRACTICE noon - 8:00 chris coached scy TSC main pool swam with larry jon nate & matt warm up did around 400 assigned 3 rounds of 2 x 200 fr on 2:40 2 x 100 fr on 1:20 2 x 050 fr on 0:40 Rest 1:00 50 FAST did half of round 1 & round 2 then totally skipped round 3 worked on SDK WEIGHTS (LIFTED 4:00 PM - 5:00) bench 10 x 135 6 x 185 4 x 195 2 x 200 lat press 8 x 40 8 x 45 8 x 50 5 x 55 lat pull 8 x 167 6 x 207 5 x 215 5 x 215 leg press 10 x 180 8 x 270 8 x 320 6 x 360
Sat Feb 7th 2009 short cut to Ande's Swimming Blog http://TinyURL.com/AndeSwim been debating how to prepare for my next MEET Time to shift to speed and strength training NEXT MEET: USA Swimming Austin Grand Prix Austin TX Thursday March 5 - Saturday March 7, 2009 26 days away Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets entered the following events #05 100 Butterfly 52.63 #08 200 IM 2:00.32 #18 100 Backstroke 54.05 #24 200 Backstroke 2:21.04 #26 100 Freestyle 48.85 NEXT MEET: 2009 South Central Zone USMS Championships March 27 to 29, 2009 TODAYS PRACTICE 7:30 - 9:00 whitney coached scy TSC main pool north end blocks swam with todd mike tyler nate & ned 600 warm up Main Set assigned 4 x 300 fr did 4 some of it changed into fs pro legs 100 fr fast dove went pretty fast caught todd and shut it down went 53 assigned 4 x 300 fr did some of it changed into blue seventy 100 fr fast went out way to hard had no legs on the last length went 49 easy 200 rested 15 minutes 50 fast went 21.9 whitney timed 50 easy 25 SKD fast roll start went 10.0 25 easy
Fri Feb 6th 2009 short cut to Ande's Swimming Blog http://TinyURL.com/AndeSwim I'm debating how to prepare for my next week how much speed and strength training how much rest how much aerobic training NEXT MEET: USA Swimming Austin Grand Prix Austin TX Thursday March 5 - Saturday March 7, 2009 27 days away Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets entered the following events #05 100 Butterfly 52.63 #08 200 IM 2:00.32 #18 100 Backstroke 54.05 #24 200 Backstroke 2:21.04 #26 100 Freestyle 48.85 NEXT MEET: 2009 South Central Zone USMS Championships March 27 to 29, 2009 Entered Friday 4 400 Ind. Medley 4:29.99 Saturday, March 28 – Warm-ups 8:00 A.M. – Meet 9:00 A.M. 8 100 Ind. Medley 54.99 10 200 Back 2:04.99 14 100 Free 48.99 16 50 Back 24.99 20 100 Fly 52.99 Sunday, March 29 – Warm-ups 8:00 A.M. – Meet 9:00 A.M. 30 50 Free 21.99 32 100 Back 53.99 38 200 Ind. Medley 2:59.99 40 50 Fly 23.99 42 200 Free 1:49.99 TODAYS PRACTICE 5:30 - 7:00 whitney coached scy TSC main pool north end blocks swam with todd tyler nate doug larry meg jamie & joe Dove in at 5:33 warm up did around 600 wore FS PRO JAMMERS Main Set 4 x 50 fr on 1:15 1) 085% 2) 090% 3) 095% 4) 100% from a dive went 23 on #4 4 x 100 fr on 2:30 1) 085% 2) 090% 3) 095% 4) 100% from a dive went 54 on #4 4 x 200 fr on 4:00 1) 085% 2) 090% 3) 095% 4) 100% from a dive went 2:13, 2:06, 2:02, 1:54 on #4 assigned 100 easy did skipped it to put on B70 Nero Comp 4 x 50, IM order on 1:15 strong on each dive #4 4 x 100, IM order on 2:30 dive #4 went 54 on #4 4 x 200 FR on 4:00 1) 085% 2) 090% 3) 095% 4) 100% from a dive went 2:10, 2:06, 1:59, then 1:55 on #4 100 easy this work out was deceptively difficult
Updated February 6th, 2009 at 03:00 PM by ande
Thu Feb 5th 2009 short cut to Ande's Swimming Blog http://TinyURL.com/AndeSwim NEXT MEET: USA Swimming Austin Grand Prix Austin TX Thursday March 5 - Saturday March 7, 2009 28 days away Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets http://www.utexas.edu/longhornaquati...fo_1-16-09.pdf entered the following events #05 100 Butterfly 52.63 #08 200 IM 2:00.32 #18 100 Backstroke 54.05 #24 200 Backstroke 2:21.04 #26 100 Freestyle 48.85 NEXT MEET: 2009 South Central Zone USMS Championships March 27 to 29, 2009 http://www.southtexasmastersswimming...%20Masters.pdf WEIGHTS bench 10 x 135 5 x 195 lat press 8 x 40 8 x 45 8 x 50 lat pull 8 x 167 5 x 207 leg press 10 x 180 8 x 270 TODAYS PRACTICE 6:30 - 8:00 whitney coached scy TSC main pool swam with todd amy & doug beside mike tyler & larry nate mike Larry max dove in at 6:36 warm up assigned 800 / swim till 6:45 did around 500 Main Set 10 x _____ fr on 2:00 go far as you can go further & faster on 5 & 10 1 - 4 150's held around 1:40's 5 175 went 1:48 6 - 9 150's 10 175 went 1:47 100 easy 10 x _____ K on 2:00 go far as you can go further & faster on 5 & 10 1 - 4 100's 73, 72, 71, 71 5 100 went 69 6 - 9 100's held under 1:15's 10 100 went 66 100 easy 10 x _____ PULL (I swam free) on 2:00 go far as you can go further & faster on 5 & 10 1 175 2 150 3 175 arm cramps (skipped a 50) 4 150 5 175 went 1:47 6 150 7 175 (skipped a 50) 8 150 9 150 10 200 went 1:58 thought I was going slower than that todd lead the lane & pulled away from me he went 1:53, tyler went 1:55 100 easy
Wed Feb 4th did not swim today coached the san marcos rattlers spent today at the emergency room my son sprained both his ankles
Tue Feb 3rd 2009 Jason Lezak's approach to weight training http://www.bodybuilding.com/fun/jasonlezak1.htm short cut to Ande's Swimming Blog http://TinyURL.com/AndeSwim NEXT MEET: USA Swimming Austin Grand Prix Austin TX Thursday March 5 - Saturday March 7, 2009 30 days away Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets http://www.utexas.edu/longhornaquati...fo_1-16-09.pdf entered the following events #05 100 Butterfly 52.63 #08 200 IM 2:00.32 #18 100 Backstroke 54.05 #24 200 Backstroke 2:21.04 #26 100 Freestyle 48.85 NEXT MEET: 2009 South Central Zone USMS Championships March 27 to 29, 2009 http://www.southtexasmastersswimming...%20Masters.pdf WEIGHTS bench 10 x 135 6 x 185 6 x 185 lat press 8 x 40 8 x 45 8 x 50 which is similar to Straight Arm Pull Downs, each hand is holding a pulley lat pull 8 x 167 8 x 197 5 x 207 leg press 10 x 180 8 x 270 8 x 270 TODAYS PRACTICE 6:30 - 8:00 whitney coached scy TSC main pool swam with nate mike Larry max beside paul, amy tyler, todd ned doug meg sally & michael lovato warm up 300 k 200 100 50 strong went 24 main set 50 drop down set started at 1:00 interval drops by 1 sec on each repeat took 5 SDKs on 50's till I got into the low 40's made it to 30 100 easy 200 IM 25 dr 25 sw assiged 300 did 3 x 50 assigned 400 did 4 x 50 10 x 50 free FAST on :50 from a dive (that was a lot of climbing out of the pool, pretty exhausting) instruction was to hold pace you dropped down to or faster held 27's 50 SDK fast WENT FROM A GO start off the SIDE whitney timed wore FS PRO legs went 24.4 50 easy
Updated February 3rd, 2009 at 03:15 PM by ande
Sun Feb 1st 2009 did not swim yesterday but I did lift weights at world gym will blog todays practice at: http://andesswimmingblog.blogspot.com short cut to Ande's Swimming Blog http://TinyURL.com/AndeSwim NEXT MEET: USA Swimming Austin Grand Prix Austin TX Thursday March 5 - Saturday March 7, 2009 32 days away Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets MEET INFO IS UP HEARD THIS WILL BE MICHAEL PHELPS FIRST MEET since he started training again Meet Information Online Entry starts on Sunday, February 1, 2009 12:00 AM Central Time http://www.usaswimming.org/ome TODAYS PRACTICE noon to 1:15 brigette coached scy TSC main pool swam with nate & Larry warm up 500 easy 6 x (50 dr on 50, 50k on 50, 100 mod on 1:20) 100 fr strong on 1:20 50 easy 2 x 100 fr strong on 1:20 50 easy 3 x 100 fr strong on 1:20 100 easy 2 x 100 fr strong on 1:20 50 easy 100 fr strong went 56 50 easy 4 x (2 x 50) 50 esdy
Fri Jan 30th 2009 folks asked me for links to these at today's practice: men's 4x100 freestyle relay - Beijing - UNDERWATER VIEW phelps turn will blog todays practice at: http://andesswimmingblog.blogspot.com short cut to Ande's Swimming Blog http://TinyURL.com/AndeSwim NEXT MEET: USA Swimming Austin Grand Prix Austin TX Thursday March 5 - Saturday March 7, 2009 32 days away Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets http://www.utexas.edu/longhornaquati...fo_1-16-09.pdf MEET INFO IS UP HEARD THIS WILL BE MICHAEL PHELPS FIRST MEET since he started training again Meet Information Online Entry starts on Sunday, February 1, 2009 12:00 AM Central Time http://www.usaswimming.org/ome TODAYS PRACTICE 5:30 - 7:00 whitney coached scy TSC main pool BLOCKS & Diving well swam with Tyler, Todd, & Larry Next to Ned Chris & Mark Mike, Mike Lovato, dove in on time started in Diving well did 2 1/2 rounds of 150 fr 50 k 150 fr 50 IM stop at 5:50 put on FS PRO LEGSKINS 5 x 100 fr on 2:00 85% - 90% effort went 62, 62, 62, 61, 60 1:00 rest add up times from first set 2 + 2 + 2 + 1 + 0 = 7 add 5 more sec 7 + 5 = 12 then do a 500 in 5:12 or better 500 fr STRONG for time went 5:10 200 fr easy 4 x 50 fr on 1:00 85% - 90% effort held 28's & 29's 200 fr strong went 1:57 100 fr easy SWITCHED POOLS went to north end had blocks 5 x 100 fr on 2:30 from a dive 85% - 90% effort went 58, 58, 57, 56, 56 1:00 rest 500 fr STRONG for time from a dive lead the lane went 5:04 I'm pretty sure this was my best practice time for a 500 free as a masters swimmer 100 easy
Updated January 30th, 2009 at 02:36 PM by ande
Thu Jan 29th 2009 will blog todays practice at: http://andesswimmingblog.blogspot.com short cut to Ande's Swimming Blog http://TinyURL.com/AndeSwim NEXT MEET: USA Swimming Austin Grand Prix Austin TX Thursday March 5 - Saturday March 7, 2009 35 days away Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets http://www.utexas.edu/longhornaquati...fo_1-16-09.pdf MEET INFO IS UP HEARD THIS WILL BE MICHAEL PHELPS FIRST MEET since he started training again Meet Information Online Entry starts on Sunday, February 1, 2009 12:00 AM Central Time http://www.usaswimming.org/ome whitney coached scy TSC main pool swam with Tyler, Todd, Mike, Mike Lovato, beside Larry, Max, Ned, Amy Brandon, & Meg dove in around 7:33 200 2 x 25 200 2 x 25 200 2 x 25 20 x 50 FR done 4 rounds of (3 on 32, 1 easy on 1:00, 1 low breath) 300 IM done 25 RA, 25 LA, 25 sw 20 x 50 FR done 4 rounds of 4 on 32, 1 low breath on 1:00 made the 32's didn't make the low breath stuff 300 done 25 k rs, 25 k ls, 25 sw put on FS PRO jammer 21 x 50 FR done 3 rounds of 5 on 32, 1 easy on 1:00, 1 low breath made them all assigned: 10 x 50 odds on 30 evens on 40 did: 5 x (odds 50 fr on :30, evens 25 fr on :40 swam half way and back) 100 easy 25 SDK FAST roll whitney timed went 10.4 50 easy
Updated January 29th, 2009 at 11:49 AM by ande
Wed Jan 28th 2009 Weights Lat press 8 x 35 8 x 40 8 x 45 lat pull 8 x 165 6 x 205 5 x 205 bench press 12 x 135 6 x 185 5 x 185 leg press 8 x 180 8 x 270 8 x 320 will blog todays practice at: http://andesswimmingblog.blogspot.com short cut to Ande's Swimming Blog http://TinyURL.com/AndeSwim NEXT MEET: USA Swimming Austin Grand Prix Austin TXThursday March 5 - Saturday March 7, 2009 35 days away Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets MEET INFO IS UP HEARD THIS WILL BE MICHAEL PHELPS FIRST MEET since he started training again TRAINED WITH THE SAN MARCOS RATTERS SCY San Marcos Activity Center Pool Skip & I coached 8:15 - 9:15 they are tapering for their district meet so we did an easy taper work out probably went just over 1,000
Tue jan 27th 2009 mailed in my postal hour swim papers yesterday Are you on FACEBOOK? http://www.facebook.com/people/Ande-Rasmussen/7921551 will blog todays practice at: http://andesswimmingblog.blogspot.com short cut to Ande's Swimming Blog http://TinyURL.com/AndeSwim NEXT MEET: USA Swimming Austin Grand Prix Austin TX Thursday March 5 - Saturday March 7, 2009 36 days away Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets MEET INFO IS UP HEARD THIS WILL BE MICHAEL PHELPS FIRST MEET since he started training again 6:30 - 8:00 Whitney coached SCY swim center MAIN POOL NO Blocks swam with Tyler Todd & andrew beside Mike, chris, ned, doug, max, larry, paul nate amy & brandon arrived on time dove in FIRST WARMUP 2 x (200 fr 50 r 50 l, 200 fr 50 rk, 50 lk) every one started the swim-as-far-as-you-can main set together wore FS PRO Jammers 4 x ______ fr on 2:30 did 225's made it 100 easy 4 x ______ fr on 2:10 did 200's made 1 & 2 skipped a 50 on 3, made 4 100 easy 4 x ______ k on 1:50 did 100's k hoping to hold 1:15's went 1:11, 1:10, 1:09, 1:07 100 easy 4 x ______ sw on 1:30 did 125's pretty easy 100 easy 4 x ______ bk on 1:10 did 100's made it 100 easy 4 x ______ fr on 0:50 did 75's 100 easy 100 fr FAST for time went 51 100 easy
Mon Jan 26th 2009 swam yesterday at noon will blog todays practice at: http://andesswimmingblog.blogspot.com short cut to Ande's Swimming Blog http://TinyURL.com/AndeSwim NEXT MEET: USA Swimming Austin Grand Prix Austin TX March 5 - 7, 2009 37 days away Meet format: Short Course AM, Long Course PM Meet Events: Thursday, Friday, Saturday http://www.utexas.edu/longhornaquatics/meets MEET INFO IS UP Weights Lat press 8 x 35 8 x 40 8 x 45 lat pull 8 x 165 10 x 187 8 x 195 bench press 12 x 135 8 x 175 5 x 185 leg press 8 x 180 8 x 270 8 x 320 leg curl leg extension Incline crunches coached San Marcos High Rattlers 8:15 - 9:25 so I missed the A.M. workout 5:30 - 6:30 Whitney coached SCY swim center diving well, NO Blocks swam with Tyler & Todd beside Nate doug & Jeff dove 5:45 400 4 x 25 fl 400 4 x 25 bk 400 4 x 25 br 400 4 x 25 fr 800 assigned 8 x 125 with fins did 8 x (50, 50 rest, 25 SDK) 100 easy
Updated January 27th, 2009 at 10:18 AM by ande
Sat Jan 24th 2009 did the postal hour swim in today's practice will blog todays practice at: http://andesswimmingblog.blogspot.com short cut to Ande's Swimming Blog http://TinyURL.com/AndeSwim NEXT MEET: USA Swimming Austin Grand Prix Austin TX March 5 - 7, 2009 40 days away Meet format: Short Course AM, Long Course PM Meet Events: Thursday, Friday, Saturday http://www.utexas.edu/longhornaquatics/meets MEET INFO IS UP 6:30 - 8:00 Whitney coached SCY swim center main pool NO Blocks swam beside Larry Amy & Brandon wore blue seventy nero comp warmed up till 6:52 we started the one hour swim at 6:55 tried to stay long smooth and relaxed whitney counted started out easy didn't want to die hoped to keep up with larry in the first 1000 I had arm cramps then they went away, I wound up lapping Larry 3 times towards the end I felt like I was close to getting calf cramps but I didn't get a full on cramp whitney put a kick board in the water after each 1,000 here's my 500 / 1000 / 1650 splits 500 5:43.1 1000 11:23.1 5:40.0 1500 17:00.2 5:27.1 1650 18:40.0 2000 22:33.1 11:10.0 5:32.9 2500 28:06.5 5:33.4 3000 33:35.5 11:02.4 5:29.0 3300 36:54.2 18:14.2 3500 39:09.1 5:33.6 4000 44:38.4 11:03.9 5:29.3 4500 50:12.4 5:33.3 4950 55:11.1 18:16.9 5000 55:43.3 11:04.9 5:30.9 5350 59:36.2 WENT 5,385 YARDS FOR MY 1 HOUR POSTAL SWIM which is much further than I thought I'd go easy 100
Updated January 24th, 2009 at 12:25 PM by ande
Fri Jan 23rd 2009 trying to decide whether to do the postal swim or not tomorrow That is the work out I think the little pain in my left upper shoulder / lower neck is from sleeping, didn't hurt much today will blog todays practice at: http://andesswimmingblog.blogspot.com short cut to Ande's Swimming Blog http://TinyURL.com/AndeSwim NEXT MEET: USA Swimming Austin Grand Prix Austin TX March 5 - 7, 2009 41 days away Meet format: Short Course AM, Long Course PM Meet Events: Thursday, Friday, Saturday http://www.utexas.edu/longhornaquatics/meets MEET INFO IS UP 5:30 - 7:00 Whitney coached SCY swim center diving well NO Blocks swam beside Todd, Tyler, Chris, Doug & Max dove in at on time WARM UP 1000 done 75 fr 50 IM 75 fr 50 k put on FS PRO JAMMERS 5 x 100 fr on 2:00 best ave dove went 57's & 56 100 easy on 2:00 4 x 100 fr on 2:00 best ave drop 1 sec dove went 57's & 56 100 easy on 2:00 3 x 100 fr on 2:00 best ave drop 1 sec dove went 55's & 56's 100 easy on 2:00 2 x 100 fr on 2:00 best ave dove drop 1 sec went 55's 100 easy on 2:00 100 fr on 2:00 went 53 5 x 50 fr on 1:00 best ave push went 28's & 29's 50 easy on 1:00 4 x 50 fr on 1:00 best ave drop 1 sec dove went 28's 50 easy on 1:00 3 x 50 fr on 1:00 best ave drop 1 sec push went 28's 100 easy on 1:00 2 x 50 fr on 1:00 best ave push drop 1 sec went 26's 50 easy on 1:00 50 fr on 1:00 dove went 23 50 easy
Wed Jan 21st 2009 lifted weights this morning, if I want to swim faster I need to get stronger will blog todays practice at: http://andesswimmingblog.blogspot.com short cut to Ande's Swimming Blog http://TinyURL.com/AndeSwim NEXT MEET: USA Swimming Austin Grand Prix Austin TX March 5 - 7, 2009 43 days away Meet format: Short Course AM, Long Course PM Meet Events: Thursday, Friday, Saturday http://www.utexas.edu/longhornaquatics/meets MEET INFO IS UP Weights Lat press 8 x 35 8 x 40 8 x 45 6 x 50 6 x 50 lat pull 8 x 165 10 x 187 6 x 195 5 x 205 bench press 12 x 135 10 x 165 8 x 175 5 x 185 leg press 8 x 180 8 x 270 8 x 320 8 x 320 leg curl leg extension Incline crunches today practice was 7:45 - 9:00 and I comitted to coach San Marcos High Rattlers 8:15 - 9:15 so I missed the A.M. workout Noon to 1:00 Amy coached SCY swim center main pool, NO Blocks swam with Dale Huggins beside Max Davo & Jenn Walker dove in at on time 200 fr 50 50 200 fr 50 50 100 k went 1:18 100 k with more streamling went 1:10 assigned 8 x 150 1 fl bk br 2 bk br fr 3 br fr fl 4 fr fl bk 5 - 8 were pull did 4 x 150 swam 25 free 25 where I pushed off hard and worked the SDK 5 - 8 did 2 x (50 sw 50 rest 50 swim) assigned 600 done 50 k 50 dr 50 sw did 4 x 50 k did #4 SDK pretty fast got a foot cramp on the first 25 still went 28.2 100 easy
Tue Jan 20th 2009 Last night I swam the 50 back in the finals of the Longhorn Aquatics New Year's Classic USS Meet in Austin TX went 24.64 last year I went 25.37 at this same meet http://www.usms.org/forums/showpost....postcount=1886 will blog todays practice at: http://andesswimmingblog.blogspot.com short cut to Ande's Swimming Blog http://TinyURL.com/AndeSwim NEXT MEET: USA Swimming Austin Grand Prix Austin TX March 5 - 7, 2009 44 days away Meet format: Short Course AM, Long Course PM Meet Events: Thursday, Friday, Saturday http://www.utexas.edu/longhornaquatics/meets Weights Lat press 8 x 35 8 x 40 8 x 45 lat pull 8 x 165 5 x 205 bench press 8 x 135 5 x 185 leg press 8 x 180 8 x 270 6:30 - 8:00 Whitney coached SCY swim center main pool, NO Blocks swam with nate amy and brandon beside larry max paul andrew Todd, & Tyler THERE WAS SUPER BAD TRAFFIC ON NORTH BOUND IH 35 THIS MORNING so dove in at 7:30 300 EASY 8 x 100 on 1:08 skipped a 50 on #5 100 easy 6 x 50 on 1:00 took 6 ore more SDKs off each wall
Updated January 20th, 2009 at 11:27 AM by ande
Friday Jan 16th, 2009 todays complete work out is blogged at http://andesswimmingblog.blogspot.co...-tomorrow.html short cut: http://TinyURL.com/AndeSwim NEXT MEET: Longhorn Aquatics New Year's Classic USS Meet in Austin TX Saturday January 17 - Monday 19th 1 day away training through Entered Sat #4 Boys 200 IM 2:00.85 #6 Boys 50 Free 22.58 Sun #18 Boys 200 Free 1:50.70 Mon #32 Boys 100 Fly 53.18 May Deck enter the 50 fly & 50 BK NEXT MEET: USA Swimming Austin Grand Prix in Austin TX March 5 - 7, 2009 48 days away Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets Time Standards are up DID NOT LIFT WEIGHTS TODAY 6:30 - 8:00 Whitney coached SCY swim center main pool, NO Blocks arrived early / dove in first swam with Max and Meg beside Tyler Andrew Chris Jon Andrew & Larry warm up 800 put my old FS PRO legskin Tech suits are made from hydrophobic material, meaning they repel water, but I've noticed as some suits age they don't repel water as well as they did when they were new. Further they stretch out and don't squeeze as tightly losing their compression. 100 free fast went ___ 100 free easy 30 x 100 free on 2:00 odds: FAST from a dive be within 5 sec of the first fast 100 evens: easy went ____ &____ on the 14 fast 100's went ____ on #15 also I left early on the easy ones so this set was more like: Odds FAST on 1:20 evens easy on 2:40 this was a HARD SET ~ ~ ~ ~ ~ Then I drove to san marcos and coached the san marcos high school team their district meet is in 2 weeks.
Updated January 16th, 2009 at 06:23 PM by ande
Thursday Jan 15th, 2009 Ande's Swimming Blog short cut is http://TinyURL.com/AndeSwim NEXT MEET: Longhorn Aquatics New Year's Classic USS Meet in Austin TX Saturday January 17 - Monday 19th 2 days away training through Entered #4 Boys 200 IM 2:00.85 #6 Boys 50 Free 22.58 #18 Boys 200 Free 1:50.70 #32 Boys 100 Fly 53.18 May Deck enter the 50 fly & 50 BK NEXT MEET: USA Swimming Austin Grand Prix in Austin TX March 5 - 7, 2009 49 days away Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets Time Standards are up 6:30 - 8:00 Whitney coached SCY swim center main pool, NO Blocks dove in at 6:42 swam with Tyler & Brad beside Brandon, Amy Doug, Ned, Mary & Larry I came in today with the idea I was going to take things pretty easy and rest up a little for Fast Friday and my Meet this this week end, but it didn't quite workout that way warm up assigned 900 did 250 3 x 200 fr on 2:30 right into 3 x 100 on 1:15 right into 3 x 50 on 38 100 k easy 3 x 200 fr on 2:20 right into 3 x 100 on 1:10 right into 3 x 50 on 35 100 k easy Got out put on my FS PRO JAMMERS 3 x 200 fr on 2:10 MADE IT supposed to go right into 3 x 100 on 1:05 but I skipped the first 50 supposed to go right into the 3 x 50's we should have left on the :45, but we left on the top to do 3 x 50 on 32 100 k easy 4 x 25 fl on 30 4 x 50 k on 50 100 DPS 4 x 25 fl on 30 4 x 50 k on 50 went :27 on #4 100 DPS took 30 strokes only took 3 SDKs off each wall ~ ~ ~ ~ ~ Had thoughts to expand on a SFF Tip and coined a new swimming term
Updated January 16th, 2009 at 06:04 AM by ande
Wednesday Jan 14th, 2009 Ande's Swimming Blog short cut is http://TinyURL.com/AndeSwim NEXT MEET: Longhorn Aquatics New Year's Classic USS Meet in Austin TX Saturday January 17 - Monday 19th 3 days away training through Entered #4 Boys 200 IM 2:00.85 #6 Boys 50 Free 22.58 #18 Boys 200 Free 1:50.70 #32 Boys 100 Fly 53.18 May Deck enter the 50 fly & 50 BK NEXT MEET: USA Swimming Austin Grand Prix in Austin TX March 5 - 7, 2009 50 days away Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets Time Standards are up got cuts in the events I want to swim WEIGHTS lat press lat pull bench press leg press 6:30 - 8:00 Whitney coached SCY swim center main pool, NO Blocks dove in at 6:35 swam with Tyler Andrew Mike Varozza, & Nate beside Andrew, Larry Mark & Tom warm up 900 done 100fr 50fl 100fr 50bk 100fr 50br 8 x 25 fl on 25 4 x 150 fr on 2:00 desc went 1:32 8 x 50 on 50 done fl bk 4 x 150 fr on 2:15 desc held 1:30's & 31's 8 x 75 on 1:15 done fl bk br assigned 4 x 150 on 2:00 3 breaths per 25 did 4 x (50 fr 50 rest 50 fr) took 6 SDKs off each wall got out around 7:40 am drove to San Marcos to help coach the San Marcos High Swim Team
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