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Swim Workouts

  1. Tue Jan 20th 2009

    by , January 20th, 2009 at 10:59 AM (Ande's Swimming Blog)
    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

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. FAST FRIDAY

    by , January 16th, 2009 at 04:01 PM (Ande's Swimming Blog)
    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

    Categories
    Swim Workouts
  3. Made 3 x 200 fr on 2:10

    by , January 15th, 2009 at 10:52 AM (Ande's Swimming Blog)
    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

    Categories
    Swim Workouts
  4. Wednesday Jan 14th, 2009

    by , January 14th, 2009 at 12:13 PM (Ande's Swimming Blog)
    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
  5. Tuesday Jan 13th, 2009

    by , January 13th, 2009 at 11:25 AM (Ande's Swimming Blog)
    Tuesday Jan 13th, 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
    4 days away training on through (no rest)
    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
    51 days away
    Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets
    Time Standards are up: http://www.utexas.edu/longhornaquati..._Standards.pdf
    I got cuts in the events I want to swim


    6:30 - 8:00
    Whitney coached
    SCY swim center main pool, NO Blocks
    dove in at 6:34
    swam with Tyler and Brad
    beside Andrew, Brandon, Ned, Paul, Doug & Larry

    warm up
    2 x (300, 200, 100)

    8 x 50 fr on 35
    Made it despite cramping tight arms
    right into
    100 easy DPS count your strokes

    8 x 75 done 50 k 25 fast on 1:05
    worked my SDK on the 25 fast

    rest 30 - 1:00

    8 x 50 fr on 34
    MADE IT
    right into
    100 easy DPS count your strokes

    8 x 75 done 50 fr 25 bk on 1:05
    worked my SDK on the 25 fast

    Rest 30 - 1:00

    8 x 50 fr on 32
    Made It

    right into
    100 easy DPS count your strokes

    8 x 75 done 50 fist closed 25 bk on 1:15
    worked my SDK on the 25 fast

    20 x 25
    2 rounds of
    2 on 15
    2 on 20
    2 on 25 with one breath
    2 on 30 with no breath

    then
    4 easy

    25 easy

    25 SDK on my belly
    roll start
    amy timed
    went 11.8
    Why is my belly SDK much slower than my back SDK?

    50 easy
    Categories
    Swim Workouts
  6. Mon 01/12

    by , January 12th, 2009 at 12:33 PM (Ande's Swimming Blog)
    Monday Jan 12th, 2009

    My left lower back hurt a little, with pings of sharp pain now and then, felt it a little yesterday

    My plan for the meet this weekend was to train through but I'm tempted to rest a little

    http://andesswimmingblog.blogspot.com

    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
    5 days away training on through (no rest)
    RESULTS
    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
    52 days away
    Meet format: Short Course AM, Long Course PM
    Meet Events: Thursday, Friday, Saturday
    http://www.utexas.edu/longhornaquatics/meets
    Time Standards are up:
    http://www.utexas.edu/longhornaquati..._Standards.pdf
    I have cuts in the events I want to swim

    Lifted weights today
    lat press 8 x 40, 8 x 45, 8 x 50, 8 x 55
    lat pull 8 x 160, 6 x 197, 5 x 207
    bench press 10 x 135, 6 x 185, 4 x 190
    leg press 10 x 230, 10 x 320, 6 x 360


    6:30 - 8:00
    Whitney coached
    SCY swim center main pool, NO Blocks
    dove in at 6:41
    swam with doug mike & nate
    beside Tyler & Larry

    warm up
    assigned 900 did 600

    4 rounds of: (swim & desc 1 - 3, k 4)
    400 fr went 4:15 on #3
    30 sec rest
    200 im went 2:15 on #3
    30 sec rest
    100 bk

    did several rounds of
    100 fr
    075 br
    050 bk
    025 fl

    got out around 7:45 am
    drove to San Marcos to help coach the
    San Marcos High Swim Team

    Updated January 12th, 2009 at 02:31 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  7. Sunday Jan 11th, 2009

    by , January 11th, 2009 at 05:17 PM (Ande's Swimming Blog)
    did not swim yesterday

    blogged today's practice at:
    http://andesswimmingblog.blogspot.co...r-session.html
    Categories
    Swim Workouts
  8. FAST FRIDAY

    by , January 9th, 2009 at 12:01 PM (Ande's Swimming Blog)
    Friday Jan 9th, 2009

    You'll find times from todays practice at:
    http://andesswimmingblog.blogspot.co...friday_09.html
    http://andesswimmingblog.blogspot.com
    short cut to Ande's Swimming Blog is
    http://TinyURL.com/AndeSwim

    The link to to the videos and interviews of the Texas Auburn Meet is
    http://www.floswimming.org/videos/co...4-texas-auburn
    scroll down and you will find the videos on the bottom left side of the page

    NEXT MEET:
    8 days away
    Saturday January 17 - Monday 19th
    Austin TX
    USS Meet Longhorn Aquatics New Year's Classic
    training on through (no rest)
    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


    NEXT MEET:
    55 days away
    March 5 - 7, 2009
    USA Swimming Austin Grand Prix
    Austin TX
    Meet format: Short Course AM, Long Course PM
    Meet Events: Thursday, Friday, Saturday
    http://www.utexas.edu/longhornaquatics/meets


    6:30 - 8:00
    Whitney coached
    SCY swim center main pool, NO Blocks
    dove in at 6:33
    swam with Andrew and Joe
    beside Todd, Mike, Ned, Larry, Kendall, Jaimie, Chuck, and Doug
    Brad, Tyler, and Jon were not there , what's up with that dudes?

    warm up
    20 minutes choice
    swam around 300 then did
    50's on :50
    went 1,000 +

    Put on FS PRO legs & wore them for the rest of practice

    500 fr fast for time from a dive
    left 7 seconds behind Andrew
    came in on 5:16 beside Larry and Todd
    went 5:___

    250 easy

    200 fast for time from a dive
    went 7 seconds behind Andrew
    came in on 2:01
    went 1:5__

    200 easy

    100 fr fast from a dive
    went 5__ low

    100 easy

    20 x 50 fr on 1:00
    best average
    held ______
    on the last one I split the lane with andrew, we raced
    went ____

    100 easy

    so at this point I thought we're done with hard stuff for this practice, hoping for a nice cool down but NO

    5 x 100 fr fast on 2:00
    best average
    held ___

    100 easy

    Updated January 11th, 2009 at 05:15 PM by ande

    Categories
    Swim Workouts
  9. 50 back Fast, Time Surprised me

    by , January 8th, 2009 at 10:36 AM (Ande's Swimming Blog)
    Thursday Jan 7th, 2009

    Does you want a 2008 Medal from the
    2008 USMS SCY Nationals?
    They were handing out left overs at the swim center today. I took 5 just incase.
    Let me know. it might inspire you to train harder and smarter to earn one in clovis

    will blog todays practice at:
    http://andesswimmingblog.blogspot.com
    The short cut to Ande's Swimming Blog is
    http://TinyURL.com/AndeSwim

    NEXT MEET:
    9 days away
    Saturday January 17 - Monday 19th
    Austin TX
    USS Meet Longhorn Aquatics New Year's Classic
    training on through (no rest)
    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


    NEXT MEET:
    56 days away
    March 5 - 7, 2009
    USA Swimming Austin Grand Prix
    Austin TX
    Meet format: Short Course AM, Long Course PM
    Meet Events: Thursday, Friday, Saturday
    http://www.utexas.edu/longhornaquatics/meets




    Weights
    Lat press 8 x 40 8 x 45 6 x 50
    lat pull 8 x 167 5 x 207
    bench press 8 x 135 6 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 Ned and tyler,
    beside Todd, Desiree, & Larry
    tyler had a crick in his neck and got out early
    dove in at 6:38

    warm up
    900 done 100 fr 25 k 25 underwater

    3 x 300 fr desc on 4:00
    went 3:21

    4 x 50 on 1:00
    done 25 fast IM order, 25 easy

    3 x 200 fr desc on 4:00
    went 2:01 on #3

    4 x 50 on 1:00
    breath control took 3 on 1, & 2 on the rest

    assigned: 3 x 300 fr desc on 4:00
    did: wasn't feeling so good so I skipped a couple 50's on each one

    4 x 50 on 1:00
    done 25 fast IM order, 25 easy

    assigned 3 x 200's on 2:40 desc
    did Put on FS PRO JAMMERS
    100

    4 x 50 on 1:00
    done 25 smooth 25 with 6 SDKs

    100 easy

    rested 10 minutes

    50 bk
    whitney timed
    roll start wore FS PRO jammers
    went 23.3
    (which surprised me, didn't think I was or could go that fast today)


    100 easy

    roll start = (forward dive off side, roll to back underwater, watch starts when feet leave the wall)

    ~ ~ ~ ~ ~

    UT Men & Women are at Auburn for a duel meet today
    http://auburntigers.cstv.com/sports/...swim-body.html

    Several post grads trained at UT this morning Garrett Weber Gale, Dale Rogers worked out in the lane next to mine

    Updated January 8th, 2009 at 02:26 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  10. 4 fast 100's, 4 fast 50's IM Order

    by , January 7th, 2009 at 10:42 AM (Ande's Swimming Blog)
    Wednesday Jan 7th, 2009

    NEXT MEET:
    10 days away
    Saturday January 17 - Monday 19th
    Austin TX
    USS Meet Longhorn Aquatics New Year's Classic
    training on through (no rest)
    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


    NEXT MEET:
    57 days away
    March 5 - 7, 2009
    USA Swimming Austin Grand Prix
    Austin TX
    Meet format: Short Course AM, Long Course PM
    Meet Events: Thursday, Friday, Saturday
    http://www.utexas.edu/longhornaquatics/meets

    will blog todays practice at:
    http://andesswimmingblog.blogspot.com
    short cut to Ande's Swimming Blog is
    http://TinyURL.com/AndeSwim
    It's OK to Comment there

    Planned to lift weights today but goofed around on the computer this morning

    6:30 - 8:00
    Whitney coached
    SCY swim center main pool, NO Blocks
    swam with Todd, Brad, beside Tyler Nate, Paul Desiree, Andrew, Mary and Ned
    arrived EARLY
    dove in on time

    Did a lot of SDK today

    warm up
    800 done 75 free 25 foot first scull

    4 rounds of (one each stroke IM order)
    100 kick,
    100 drill
    REST 1 minute (this was the same as a 200 on 4:00)
    100 fast
    went
    fl 58 bk 57 br 71 fr 54

    800 done 50 with 4 breaths / 50 bk / 50 with 2 breaths / 50 scull

    assigned 400 aerobic
    did 100 fr 50 rest 100 fr 50 rest 100 fr

    4 x 50 fl on 1:00 desc
    went 26 on #4

    assigned 300 aerobic
    went 3 x 50


    assigned 4 x 50 bk on 1:00 desc
    did: changed into FS PRO Jammers
    50 bk fast
    went 25 on #4

    assigned 200 aerobic
    did 2 x 50

    4 x 50 br on 1:00
    went 31 on #4

    assigned 100 aerobic
    did 50 easy

    2 x 50
    went 23

    50 easy

    remembered what Whitney said said to me yesterday about breath control sets and did them correctly today

    ~ ~ ~ ~ ~

    UT Women trained at 8:00
    Think UT men came in at 8:30

    Updated January 7th, 2009 at 05:49 PM by ande

    Categories
    Swim Workouts
  11. hard 300 free

    by , January 5th, 2009 at 10:19 AM (Ande's Swimming Blog)
    Monday Jan 5th, 2009

    my next meet is
    Saturday January 17 - Monday 19th
    USS Meet Longhorn Aquatics New Year's Classic
    12 days away
    plan to train through it (no rest)


    will blog todays practice at:
    http://andesswimmingblog.blogspot.com
    the short cut to my blog is
    http://TinyURL.com/AndeSwim
    It's OK to comment there


    Tyler emailed this morning to let me know that the USMS record keeper updated our SCM relay records and my individual records
    I guess it's official now, it's nice when records last longer than 3 hours.


    lifted weights yesterday


    6:30 - 8:00
    Whitney coached
    SCY swim center main pool, NO Blocks
    swam with Todd "the breastroke god" Bartee, Mike, Brandon & Amy beside
    Larry, Nate, Paul and a new swimmer Annie Getter Brown, even Doug returned several lanes over from hernia surgery and about a month off
    dove in around 6:38ish

    200 missed
    100 k missed
    200 started here
    100 k
    200
    100 k

    16 x 25 on :25
    3 fl drill or free
    1 fly fast

    4 x 75 fr on 1:00 desc (moderate interval)
    went 44 on #4

    16 x 25 on :25
    3 bk mod
    1 bk fast

    4 x 150 fr on 2:00 desc (moderate interval)
    went 1:40, 1:38, 1:37, 1:30

    16 x 25 on :25
    3 br drill or free
    1 br fast went 15's & 16's

    4 x 300 fr on 4:00 desc
    went 3:25, 3:18, 3:11,
    took an extra 30 sec rest before #4
    went 3:01

    16 x 25 fr on :25
    3 fr mod
    1 fr fast

    easy 100

    ~ ~ ~ ~ ~

    UT Men were training and Russell Mark USA Swimming's biomechanics coordinator was on deck.

    Updated January 5th, 2009 at 10:44 AM by ande

    Categories
    Swim Workouts
  12. FAST FRIDAY

    by , January 2nd, 2009 at 10:38 AM (Ande's Swimming Blog)
    Friday Jan 2nd, 2009

    todays practice times are blogged at:
    http://andesswimmingblog.blogspot.com
    made a short cut to my blog
    http://tinyurl.com/andeswim

    thanks for checking out
    I Resolve / The New Year’s Resolution Song
    http://tinyurl.com/Iresolve

    I'm looking to write a few swimming songs.
    Do YOU have suggestions for titles or concepts?

    ~ ~ ~ ~ ~

    lifted weights today


    6:30 - 8:00
    Whitney coached
    SCY swim center main pool, NO Blocks
    swam with Todd "the breastroke god" Bartee and Tyler "the miler" Blessing beside
    Mike, Larry, Paul and Jon
    dove in first

    200 fr
    150 fr
    100 k
    050 bk

    050 fr
    100 fr
    150 k
    200 non free

    changed into FS PRO Jammer

    500 FR fast for time
    went 2nd 5 seconds behind tyler
    dove in and caught him pretty quick
    went _________

    should have gone first or 10 seconds behind him

    500 easy

    3 x 200 fr fast on 4:00 from a dive
    went _____, ______, _______

    400 easy

    5 x 100 fr fast from a dive on 2:00
    went ___, ___, ___, ___, ___

    500 easy

    50 fl fast on 1:15
    from a dive
    went __

    50 bk fast on 1:15
    from a dive
    went __

    50 br fast on 1:15
    from a dive
    went __

    50 fr fast on 1:15
    from a dive
    went __

    100 easy

    Updated January 2nd, 2009 at 05:56 PM by ande

    Categories
    Swim Workouts
  13. did part of a practice

    by , December 31st, 2008 at 10:51 AM (Ande's Swimming Blog)
    Wednesday Dec 31st, 2008

    will blog this practice later today at:
    http://andesswimmingblog.blogspot.com

    Play I Resolve / The New Year’s Resolution Song for the one you love close to midnight tonight
    http://tinyurl.com/Iresolve

    ~ ~ ~ ~ ~

    Today I arrived super late for practice, took my daughter to the airport to catch her 7:15 am flight, helped her check her bag and get through the line

    6:30 - 8:00
    Whitney coached
    SCY swim center main pool
    swam with Todd Bartee and Mike beside Nate, Larry and Jon
    dove in at 7:15, 45 min late

    assigned 5 x 100 on 1:10
    did 4 x 75, then 100

    8 x 150
    3 fr on 2:00 desc
    1 fl bk br drill on 2:30 ish
    went 1:32, 1:29

    10 x 50
    odds fr 3 breaths
    evens IM

    did several smooth 50's free
    Categories
    Swim Workouts
  14. Tuesday Dec 30th, 2008

    by , December 30th, 2008 at 11:23 AM (Ande's Swimming Blog)
    Tuesday Dec 30th, 2008

    will blog this practice later today at:
    http://andesswimmingblog.blogspot.com

    Have you heard
    I Resolve / The New Year’s Resolution Song
    Play it for the one you love
    close to midnight tomorrow
    http://tinyurl.com/Iresolve

    ~ ~ ~ ~ ~

    As I left practice today, UT Men were doing

    Dist / Mid dist
    5 x 100 on 1:30 hold 500 pace
    which means 50 - 52
    100 easy 2:00
    4 x 100 on 1:25 hold 500 pace
    100 easy on 2:00
    3 x 100 on 1:20 hold 500 pace
    100 easy on 2:00
    2 x 100 on 1:15 hold 500 pace
    100 easy on 2:00
    100 fast on 1:10
    100 easy on 2:00

    sprinters were in the diving well
    not sure what they did

    Stroke Swimmers
    there were 7 lanes of stroke swimmers
    they stretched a stretch cord across the middle of the pool and had to SDK under it off each wall

    8 x 100 on 2:00
    75 stroke SDK under the stretch cord off each wall
    Frees on :45,
    BK & FL on :50,
    25 SDK FAST underwater the whole way, no breath

    ~ ~ ~ ~ ~


    6:30 - 8:00
    Whitney coached
    SCY swim center main pool
    swam with Todd Bartee, Amy Brandon and Ned
    beside Larry, Paul, brad and a guest from Penn

    warm up
    4 x (150, 100, 50) missed first round

    20 x 25
    4 on 20
    1 easy

    10 x 50
    4 on 35
    1 easy

    5 x 100
    4 on 1:05
    1 easy

    assigned 800
    did 8 x 50
    odds fr 5 SDKs off each wall
    evens k held under 34

    3 x 200 on 2:10
    went 2:05 on #1
    missed the 3rd one by 5 sec
    let a few people pass me

    200 easy

    3 x 100 on 1:05

    100 easy

    3 x 50 on :32

    50 easy

    25 SDK fast
    training suit
    roll start
    Amy timed
    went 11.1


    50 easy

    Updated December 30th, 2008 at 12:14 PM by ande

    Categories
    Swim Workouts
  15. Sunday Dec 28th, 2008

    by , December 28th, 2008 at 05:51 PM (Ande's Swimming Blog)
    Sunday Dec 28th

    noon masters practice

    assigned 12 x 300
    did 10 of them

    details, results, and times at
    http://andesswimmingblog.blogspot.com

    highlights

    300 fr 75%

    300 fr 85%

    300 k on side with no board
    strong but not all out

    300 fast wearing a B70

    25 SDK fast for time

    Updated December 28th, 2008 at 06:23 PM by ande

    Categories
    Swim Workouts
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