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Swim Workouts

  1. 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
  2. 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
  3. 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]
  4. 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
  5. 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
  6. 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
  7. 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
  8. 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
  9. 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
  10. 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
  11. 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
  12. 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
  13. 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
  14. on the mend

    by , March 23rd, 2009 at 12:25 PM (Ande's Swimming Blog)
    Mon Mar 23rd, 2009

    Getting better but still coughing
    throat no longer hurts

    Saturday: did not swim

    Sunday: Swam with SMU 9:00 at Dallas,
    went around 1,200


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

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


    TODAYS SWIM PRACTICE
    6:30 - 8:00
    Whitney Coached
    scy TSC diving well
    swam with max & mike
    dove in at 7:40

    200 warm up

    5 x 50 fr on 1:10
    took 6 or more SDKs off each wall
    went 31 or faster

    8 x 50

    25 SDK
    whitney timed
    FS PRO JAMMERS
    went 10.6

    Updated March 25th, 2009 at 11:10 AM by ande

    Categories
    Swim Workouts
  15. still sick

    by , March 20th, 2009 at 11:01 AM (Ande's Swimming Blog)
    Fri Mar 20th, 2009

    still sick, still coughing, my situation changes in waves

    having fun following
    2009 Div 1 Women's NCAA ChampionshipsNCAA SCORE BOARD

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

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


    TODAYS SWIM PRACTICE
    6:30 - 8:00
    Whitney Coached
    scy TSC main pool
    swam with larry, amy, beside tyler, brad & brandon

    WARM UP
    choice till 6:50


    50 drop down set
    starting at 1:00
    I kicked the first 10 then did every other


    100 easy

    assigned 10 x 50 on 1:00
    did 5 x 50 on 2:00
    held 25's & 26's

    100 easy

    assigned 5 x (50 fast from a dive, 100 easy)
    did 3 x (50 fast from a dive)
    went 22.9, 22.6, 22.4
    did at least 200 swim down after each
    Categories
    Swim Workouts
  16. sick

    by , March 19th, 2009 at 10:30 AM (Ande's Swimming Blog)
    Thu Mar 19th, 2009

    Did not swim on Wed
    stayed home sick, slept most of the day
    doing a little better today still coughing

    NCAA SCORE BOARD

    2009 Div 1 Women's NCAA Championships begin today

    [ame="http://www.usms.org/forums/showpost.php?p=173778&postcount=732"]FINA Releases Information on FINA Bureau Meeting, Approves Speedsuit Restriction Proposal[/ame]

    [ame="http://www.usms.org/forums/showpost.php?p=174074&postcount=767"]Blue Seventy's CEO Steve Nicholls comments on FINA Dubai charter[/ame]


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

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



    WEIGHTS (San marcos world gym 6:30 - 7:00)
    BANDS 3 blue cords 3 sets of 10 reps
    lat press 10 x 40 8 x 45, 8 x 50
    bench 10 x 135 5 x 190
    lat pull 8 x 165 5 x 205


    TODAYS SWIM PRACTICE
    6:30 - 8:00
    Whitney Coached
    scy TSC main pool
    swam with Mike, tyler, ned & doug beside larry
    dove in around 6:50

    25
    50
    75
    100

    assigned 500
    did 5 x 50

    25
    50
    75
    100

    assigned 500
    did 5 x 50

    25
    50
    75
    100 went 57

    assigned 500
    did 5 x 50

    Updated March 19th, 2009 at 01:04 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  17. sat mar 14

    by , March 14th, 2009 at 03:14 PM (Ande's Swimming Blog)
    Sat Mar 14th, 2009

    overslept needed to leave my home at 6:45
    but woke up at 7:00

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

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


    TODAYS SWIM PRACTICE
    7:30 - 9:00
    Whitney Coached
    scy TSC main pool
    swam with Mike, Jeff, a triathlete, beside brad, jon, mike & chris were there too
    dove in around 8:00

    Warm Up
    missed

    Assigned: 3 x 200
    did 3 x ( 100, rest 50, swim 50)

    2 x 50 bk

    Assigned: 2 x 300
    Did: 50 easy 50 skip

    2 x 50 br

    assigned 600 fr
    did 6 x 50 fr

    100 fr easy speed
    went 55

    assigned 200 IM
    did 50 easy 50 skip

    2 x 100 k

    4 x 50 done 25 SDK underwater no breath, 25 easy

    assigned 200 IM
    did 50 easy 50 skip

    2 x 100 k

    4 x 50 done 25 SDK underwater no breath, 25 easy

    25 SDK fast
    went 11.4

    50 easy
    Categories
    Swim Workouts
  18. fast friday

    by , March 13th, 2009 at 10:18 AM (Ande's Swimming Blog)
    Fri Mar 13th, 2009

    Men's Individual Results
    ONE HOUR POSTAL SWIM, 2009

    did OK in the 45 - 49 age group

    Swam Thu
    arrived late went around 2,000
    did 100 IM dive
    went 57

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

    Fri
    400 IM

    Sat
    100 IM
    50 BR
    50 BK
    100 FL

    Sun
    50 FR
    100 BK
    200 IM
    50 FL
    200 FR

    NEXT MEET
    USMS MASTERS NATIONALS
    May 8 - 10
    http://www.usms.org/comp/scnats09/
    56 days away
    50 Butterfly
    100 Backstroke
    50 Freestyle
    100 Butterfly
    100 Individual Medley
    50 Backstroke


    Program to Count Days



    TODAYS SWIM PRACTICE
    5:30 - 7:00
    Whitney Coached
    scy TSC main pool, north end, blocks
    swam with Tyler Mike Nate Amy Brandon Jon Larry Max Doug Ned Todd & Chris
    dove in around 5:45

    Warm Up
    choice till 6:00
    did 200 then
    50's on 50

    Put on Blue Seventy Nero Comp

    Assigned: 500 fr on 10:00
    did 250

    Assigned: 500 strong on 10:00
    Did: 500 easy speed
    Went: 5:18

    3 x 200 on 4:00
    went 1:53 on #3

    4 x 100 on 2:00 extra 1:00 after #3
    went 51 low on #4

    5 x 50 on 1:20
    went 22 on #5

    50 easy

    Updated March 13th, 2009 at 11:21 AM by ande

    Categories
    Swim Workouts
  19. Wed Mar 11th, 2009

    by , March 11th, 2009 at 11:45 AM (Ande's Swimming Blog)
    Wed Mar 11th, 2009

    right knee felt better

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

    Fri
    400 IM

    Sat
    100 IM
    50 BR
    50 BK
    100 FL

    Sun
    50 FR
    100 BK
    200 IM
    50 FL
    200 FR

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


    Program to Count Days


    WEIGHTS (San marcos world gym 6:30 - 7:00)
    bench 10 x 135 5 x 185 4 x 190
    lat pull 8 x 165 5 x 205 4 x 215
    leg press 10 x 180 8 x 270
    lat press 10 x 40 8 x 45, 8 x 50
    BANDS 4 sets of 10 reps with
    2 blue cords & 1 red cord


    TODAYS SWIM PRACTICE
    7:45 - 9:00
    Whitney Coached
    scy TSC diving well
    swam with Tyler
    dove in around 8:15
    bad traffic


    100 easy


    assigned 4 x 200
    did 4 x (2 x 50) k

    25 bk
    50 bk
    75 bk
    100 bk
    went 1:00

    assigned 4 x 150
    did 4 x (2 x 50)

    25 br
    50 br
    75 br
    100 br went 1:11

    assigned 4 x 100
    did 4 x 50


    assigned 25 fr, 50 fr, 75 fr, 100 fr

    put on FS pro jammers
    skipped the 25, 50 & 75

    100 free strong from a dive
    2 beat kick 1st 50 6 beat kick the 2nd 50
    6 SDKs off each wall
    went 52 low


    50 easy

    Updated March 11th, 2009 at 02:50 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  20. Tue Mar 10th, 2009

    by , March 10th, 2009 at 11:48 AM (Ande's Swimming Blog)
    Tue Mar 10th, 2009

    Fina World Rankings are out

    SCM

    LCM

    have a right ear infection
    right knee hurts a little


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


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

    DRY LAND Execises
    did bands this morning
    3 sets of 10 reps using 2 purple bands


    TODAYS SWIM PRACTICE
    6:30 - 8:00
    Whitney Coached
    scy TSC main pool
    swam with david kahn, beside tyler, larry, todd, meg, doug nate & ned
    dove in on time

    warm up
    2 x (400, 200, 100 k)

    20 x 50 k on 1:00 80%
    held 34 - 36

    50 easy

    20 x 50 k on 1:00
    odds mod
    evens faster
    held 31 - 33

    50 easy

    had to make a meeting

    Updated March 11th, 2009 at 11:49 AM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts