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Swim Workouts

  1. Fast Fri Nov 2nd, 2012

    by , November 2nd, 2012 at 10:09 AM (Ande's Swimming Blog)
    Fast Fri Nov 2nd, 2012

    28 days till SCM meet

    Trained: Thu didn't blog
    Main set was
    8 rounds of (4 x (100 or 75) on 1:05, 100 easy)
    1) attempted 4x100 on 1:05 but didn't make it
    moved over a lane which was doing
    2x (100 on 1:05, 75 on 1:05)
    plus we did a couple rounds of: 2 x 1 on 1:05, 75 on 1:05, 100 on 1:05

    Lifted Thu


    Whitney coached
    SCY UT Swim Center main pool, north end,
    Pool set up: one bulkhead on north end
    6:00 - 7:30, dove in 6:33
    Swam with Todd & Mike
    Beside Tyler, David, & Ned, Larry & Gull

    Warm up
    assigned 1000

    Main Set

    6 rounds of
    4 x 100 on 2:00 desc
    1) 70% 2) 80% 3) 90% 4) 100%
    5) easy on 3:00
    R1 fr went 58
    R2 K went 64
    R3 Fr went 57
    R4 K went 62
    R5 Fr went 54
    R6 IM went 62

    100 BR fast
    went 68

    50 easy

    Next Meets:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX

    Updated November 2nd, 2012 at 08:46 PM by ande

    Categories
    Swim Workouts
  2. Wed Oct 31st, 2012 Spooky IM DAY

    by , October 31st, 2012 at 10:24 AM (Ande's Swimming Blog)
    Wed Oct 31st, 2012

    30 days till SCM meet

    Doubled Yesterday:
    Did 9 x 100 IMs FAST on 3:00,
    skipped #9 to go faster on #10
    Dove em all
    held 61's & 2's,
    went 58 on #10


    Whitney coached
    SCY UT Swim Center main pool, south end,
    Pool set up: one bulkhead on north end
    6:30 - 8:00, dove in 6:37ish
    Swam with Paul, Keith, & David
    Beside Mike, Jason & Tyler
    Gull, Larry, & Sharon

    Warm up
    assigned ??
    went around 600

    Main Set

    100 IM strong

    1:00 rest

    200 IM drill RA / LA

    1:00 Rest

    200 IM strong went 2:19

    1:00 Rest

    300 IM K RA LA

    1:00 rest

    300 IM 25 fast 50 mod

    1:00 rest

    300 IM strong
    went 3:35ish

    1:00 rest

    400 IM KRLS

    1:00 rest

    assigned: 400 IM
    did: 4 rounds of 25 fast 25 easy 50 skip

    1:00 rest

    assigned: 400 IM
    did: 4 rounds of 50 strong 50 skip

    2:00 rest

    400 IM strong drilled the fly
    went 4:38

    50 easy

    assigned: 8 x 125 with fins
    did: 8 rounds of
    odds: 50 k 50 skip 25 fast FL
    evens:25 fast FR, 50 easy, 50 skip

    50 easy

    Next Meets:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX

    Updated October 31st, 2012 at 10:29 AM by ande

    Categories
    Swim Workouts
  3. Thu Oct 25th, 2012

    by , October 25th, 2012 at 10:44 AM (Ande's Swimming Blog)
    Thu Oct 25th, 2012

    36 days my SCM meet


    Whitney coached
    SCY UT Swim Center main pool
    6:30 8:00 dove in 6:35
    Swam with Todd, Jim Jason & Chris
    Beside Marcio, Paul, Tyler, Larry & ??


    Warm up
    assigned 1000
    did 600 ish

    Main Set

    5 x 200 fr on 4:00 best ave
    went 2:09, 2:07, 2:04, 2:03, 2:01

    100 easy on 3:00

    10 x 100 fr on 2:00 best ave
    went 58's, 9's & 60's

    100 easy on 3:00

    assigned: 20 x 50 on 1:00
    did: 1 - 10 odds k evens fr
    11 - 20 swam one skipped one

    100 easy

    doesn't seem like much but it was a tough work out

    Next Meets:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX
    Categories
    Swim Workouts
  4. Wed Oct 24th, 2012

    by , October 24th, 2012 at 09:54 AM (Ande's Swimming Blog)
    Wed Oct 24th, 2012

    Lifted weights Tuesday afternoon

    Whitney coached
    SCY UT Swim Center main pool
    6:00 - 7:30 dove in on time
    Swam with Mike Todd, & Chris
    Beside Chris, Marcio, Paul, Dick, Gull, Keith, Korey, Sloan & Brad Bailey

    Warm up
    300
    300
    300

    Main Set

    4 x 50 fr on 35

    assigned 400 fly with 3 kicks

    4 x 100 fr on 1:10

    400 bk 4 SDKs off each wall

    4 x 200 fr on 2:20

    400 br

    4 x 100 IM

    400 fr

    8 x 50 on 1:00
    done 25 fast 25 fr with 2 breaths

    100 easy

    Next Meets:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX
    Categories
    Swim Workouts
  5. Tue Oct 23rd, 2012

    by , October 23rd, 2012 at 10:06 AM (Ande's Swimming Blog)
    Tue Oct 23rd, 2012

    Whitney coached
    SCY UT Swim Center main pool
    6:30 - 8:00 dove in on time
    Swam with Mike beside
    Larry, Jim, Jason, Todd, tyler, Chris, Marcio,Paul, Val, & Gull

    Warm up
    200, 175, 150, 125, 100, 75, 50, 25

    Main Set

    5 x 100 IMs best ave on 2:00

    100 easy

    5 x 75 fl, bk, br on 2:00
    held 50's

    100 easy

    5 x 50 FL on 2:00 best ave
    held 28's & 7's

    100 easy

    swam easy (got out early)


    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX
    Categories
    Swim Workouts
  6. Fast Fri Oct 19th, 2012

    by , October 19th, 2012 at 11:42 AM (Ande's Swimming Blog)
    Fri Oct 19th, 2012

    Whitney coached
    SCY UT Swim Center main pool
    6:00 - 7:30 dove in at 6:03
    Swam with Mike & Todd
    beside Tyler, Marcio, Chris, Ned, Keith, Jim, Korey & Gull

    Warm up
    assigned: 1000
    did 7 - 800


    Main Set

    5 x 200 on 4:00
    done 50 fast 150 easy
    Odds FR evens FL
    FR went 26 FL 26 or 7

    5 x 200 on 4:00
    done 100 fast 100 easy
    Odds FR evens BK

    5 x 200 FAST on 4:00
    odds FR: went 2:04, 2:06, 2:01
    evens k went 2:30, 2:29


    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX
    Categories
    Swim Workouts
  7. Tue Oct 16th, 2012

    by , October 16th, 2012 at 10:21 AM (Ande's Swimming Blog)
    Tue Oct 16th, 2012

    The South Central SCM meet 45 days away
    This coming Monday I plan to shift to speed & strength training

    Yesterday Jim told me someone broke my 2:13.42 10k NR for 45 - 49 men
    just looked it up, Congrats to
    45-49 1 Hardy Lussier C 46 OREG 3723-025VX 2:10:29.48

    Doubled yesterday,
    swam with Jim, Korey
    next to Bob & Robert Killeen

    Jim & I did
    50's on 35, 100's on 1:05 & 200's on 2:15
    made em all

    Robert Killeen & I weigh in after the Monday noon practice RK: 226 AR: 217
    He said he drank alot over the weekend
    I went to ACL on Sunday

    Whitney coached
    SCY UT Swim Center main pool
    6:30 - 8:00 Dove at 6:31
    Swam with Mike, Korey, & Marcio
    beside Todd, Tyler, Paul, Jim


    Warm up
    400, 300, 200 100


    Main Set

    2 Rounds of:

    4 x 25 FL on :25

    300 FR at 75%
    except mike & Marcio went faster & harder

    4 x 50 FL,bk on :50

    300 FR at 75%

    4 x 75 fl bk br on 1:10

    300 fr at 75%

    4 x 100 IM on 1:30

    300 FR

    ~ ~ ~ ~

    all that doesn't seem like much but it adds up to 5,400


    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX
    Categories
    Swim Workouts
  8. Mon Oct 15th, 2012

    by , October 15th, 2012 at 10:03 AM (Ande's Swimming Blog)
    Mon Oct 15th, 2012

    Swam Fast Fri, did not blog
    Lifted Sat
    did not swim Sat or Sun

    Whitney coached
    SCY UT Swim Center main pool
    5:00 - 6:30 dove around 5:05
    Swam with Mike, Keith, & David
    beside Todd, Larry, Jeff & Gull

    Warm up
    assigned 2 rounds of (400, 100)

    Main Set

    3 x 50 on 32
    50 easy
    3 x 50 on 32
    50 easy

    100 IM pretty

    3 x 100 on 1:05
    100 easy
    3 x 100 on 1:05
    100 easy

    assigned: 200 IM pretty
    did: skipped it to change suits

    3 x 200 on 2:15
    200 easy
    3 x 200 on 2:15
    200 easy

    300 IM pretty

    600
    think it was 100k 50 drill

    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX
    Categories
    Swim Workouts
  9. 10 11 12 Thu Oct 11th, 2012

    by , October 11th, 2012 at 03:45 PM (Ande's Swimming Blog)
    10 11 12 Thu Oct 11th, 2012

    Whitney coached
    SCY UT Swim Center main pool
    6:30 - 8:00, dove in 1st
    Swam with Jim, Chris, Jeff, & Keith
    beside Todd, Tyler & Marcio

    Warm up
    15 minute swim
    did 50's on 45 & 40

    Main Set

    4 x 500 on 10:00 hold best ave
    on 1, 2, & 3 went 5 seconds behind Jim
    went 5:31, 5:24, 5:23
    felt pretty good, they were smooth & surprisingly easy

    Lead on #4
    went 5:08 which kinda surprised me
    that was one of my best in practice 500's this year and might be the best.
    did 100 to 150 easy after each swim

    2nd Main Set
    50 Drop downs
    start: at 1:00 stop: at 29
    drop interval by 1 sec after each repeat
    started out fly kick then switched to free around 49
    as I got to the low 40's my thighs felt crampy then I dropped out at 36, just wasn't feelin it

    500 easy after that

    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX
    Categories
    Swim Workouts
  10. Wed Oct 10th, 2012

    by , October 10th, 2012 at 11:27 AM (Ande's Swimming Blog)
    Wed Oct 10th, 2012

    Trained yesterday didn't blog
    need to lift weights today


    Whitney coached
    SCY UT Swim Center Diving well
    6:00 - 7:30, dove in at 6:02
    Swam with Mike, Tyler, Marcio
    beside Todd, Sloan, Larry,

    Warm up
    100 fr
    100 FL KRLS
    200 FR
    100 BK KRLS
    300 FR
    100 BR KRLS

    Main Set

    8 x 25 FL on 30
    ODDS 6 SDKs 2 fast strokes
    EVENS k on bk

    300 IM fast on fly, cruise the rest
    1:00 break

    8 x 25 Bk on 30
    ODDS 6 SDKs 4 fast strokes
    EVENS k on bk

    300 IM fast on bk, cruise the rest
    1:00 break

    8 x 25 BR on 30
    ODDS strong pull out 2 fast strokes
    EVENS k on bk

    300 IM fast on bk, cruise the rest
    1:00 break

    8 x 25 FR on 30
    ODDS 6 SDKs 4 fast strokes
    EVENS k on bk

    300 IM fast on fr, cruise the rest
    1:00 break

    assigned: 1000 fr done 175 mod 25 fast no breath
    Did: 5 x (125 fr, 50 break, 25 fl fast no breath)

    8 x 125 on 2:00
    odds done 100k 25 fl fast
    evens done 100 IM 25 underwater (made em all)

    200 easy

    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX
    Categories
    Swim Workouts
  11. Mon Oct 8th, 2012

    by , October 8th, 2012 at 10:34 AM (Ande's Swimming Blog)
    Mon Oct 8th, 2012

    Fast Fri Swam didn't blog
    did not swim sat or sun
    Sat Lifted weights

    Whitney coached
    SCY UT Swim Center Diving well
    5:00 - 6:30, dove in at 5:05
    Swam with Keith, Mike, & David beside
    Tyler & Todd

    Warm up
    assigned 1200
    did 800

    Main Set

    10 x 50, 4 fr on 35, 1 fl on 40
    1:00 rest

    10 x 50, 4 fr on 35, 1 bk on 40
    1:00 rest

    10 x 50, 4 fr on 35, 1 br on 45
    1:00 rest

    10 x 50, 4 fr on 35, 1 fr on 40
    1:00 rest

    1000 done 100k, 50 4 breaths, 50 bk

    100 fr on 1:10 right into
    100 IM 1:20 right into
    2 x 1 fr 1:10 right into
    100 IM 1:20 right into
    3 x 1 fr on 1:10 right into
    100 IM on 1:20 right into
    4 x 1 fr on 1:10 right into
    100 IM easy

    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX
    Categories
    Swim Workouts
  12. DOUBLE Thu Oct 4th, 2012

    by , October 4th, 2012 at 03:45 PM (Ande's Swimming Blog)
    DOUBLE Thu Oct 4th, 2012

    Whitney coached
    SCY UT Swim Center Main pool
    6:30 - 8:00
    tRAINED WITH with Korey, Todd, Marcio, Ned, Dale & Bob


    Warm up
    assigned 500
    did 250 or 300

    Main Set

    8 x 100 fr on 1:10
    made it

    200 easy

    8 x 100 fr on 1:10
    made it

    200 easy

    8 x 100 on 1:10

    200 easy

    10 x 100 on 1:08
    made it

    50 easy

    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX
    Categories
    Swim Workouts
  13. Thu Oct 4th, 2012

    by , October 4th, 2012 at 10:50 AM (Ande's Swimming Blog)
    Thu Oct 4th, 2012

    Plan to lift today

    Couldn't find my keys this morning & there was a wreck on IH 35, but I left early and got to practice at 6:35ish


    Whitney coached
    SCY UT Swim Center Main pool
    6:30 - 8:00
    started with Tyler, Chris, Chris & Keith
    Warm up
    assigned 500
    did 150
    but I only did 150 warm up, my arms start hurting a little in warm up, & it goes away after 800 or 1000 yards

    Main Set

    assigned: 10 x 100 fr on 1:08
    did: most of the 100's, along with 2 or 3 turns in the middle to catch up but my arms hurt & I wasn't making the interval so I switched to lead the 1:15 lane with Jeff, Larry, Sharon, & Jason

    200 easy

    10 x 100 fr on 1:15

    200 easy

    10 x 100 on 1:14

    200 easy

    10 x 100 on 1:12

    1:00 break

    5 x 100 on 1:12


    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX

    Updated October 4th, 2012 at 03:43 PM by ande

    Categories
    Swim Workouts
  14. Wed Oct 3rd, 2012

    by , October 3rd, 2012 at 12:01 PM (Ande's Swimming Blog)
    Wed Oct 3rd, 2012

    right knee hurt a bit in the beginning of practice then settled down

    Swam: Fri, Sat, Mon, & Tue but didn't blog
    Fri FAST 50 bk 26, 1 fr 55, 2 fr 1:59, 200k 2:19
    Sat 500 fr 5:27
    Mon: 4 fr 4:14
    Tue: doubled at noon did part of the 2nd work out, rested more before the fast 400 IM went 4:39 in the morning & 4:30 at the noon practice
    Sun did not swim
    Lifted Tue


    Whitney coached
    SCY UT Swim Center Main pool
    6:00 - 7:30 with Marcio, Chris, Mike, beside Kelly, Jim, & Joanna

    Warm up
    800 done 75 fr 25 no free

    Main Set

    10 x 25 fl on 25

    400 fr 85%

    8 x 50 fl/bk on 45

    400 fr 85%

    6 x 75 fl,bk,br

    400 fr 85%

    4 x 100 IM on 1:25

    400 fr 85%

    can't remember the next set

    assigned
    100k
    100sw
    200k
    200sw
    300k
    300sw
    did a bit then

    did a few 25's FL & SDK

    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX

    Updated October 3rd, 2012 at 12:14 PM by ande

    Categories
    Swim Workouts
  15. Thu Sep 27th, 2012

    by , September 27th, 2012 at 04:10 PM (Ande's Swimming Blog)
    Thu Sep 27th, 2012

    Over slept, got a text from Ed saying IH 35 south north bound had a terrible wreck at slaughter and all north bound traffic was stopped, so I drove the long way into Austin.

    dove in around 7:40 for the last 20 min of practice


    Whitney coached
    SCY UT Swim Center Main pool

    Warm up
    missed it

    Main Set

    assigned 30 x 100 on 2:00
    done 2 fast 1 easy
    Did: 2 rounds

    Came back at lunch
    dove in around 12:08
    next to Mary & Tracy, Ned & Robert

    warm up
    went around 500


    MAIN SET

    27 x 100 on 2:00
    2 fast 1 easy
    from a push held mostly 59's, a few 58's 2 60's, then went 57 on last fast
    TOUGH SET


    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Return to UT in early April, 2013
    The 1st time since 1999!
    Tentative dates: Fri Apr 5 - Sun Apr 7
    it wont be
    April 19 - 21 UT Swim Center Events Schedule say there's the TXLA Long Course Kick Off
    26, 27, 28 is too close to nats so it's likely to be 5, 6, 7 or 12, 13, 14
    Categories
    Swim Workouts
  16. Wed Sep 26th, 2012

    by , September 27th, 2012 at 03:15 PM (Ande's Swimming Blog)
    Wed Sep 26th, 2012

    Lifted Tue Sep 25th

    Whitney coached
    SCY UT Swim Center Main pool

    Warm up
    went around 700


    Main Set


    100 IM strong went 1:06
    :30 sec rest

    100 aerobic
    1 min rest

    200 IM strong went 2:18
    :30 sec

    200 FR aerobic
    1 min rest

    300 Im strong
    30 sec rest

    300 FR aerobic
    60 sec rest

    400 IM strong
    30 sec rest

    400 FR aerobic

    20 x 50 on 45
    1 & 2 K
    3 FR with 3 breaths
    4 25 FAST 25 easy

    20 x 50 on 50
    odds IM
    evens: 25 FL 25BK or 25 BK 25 BR or 25 Br 25 FR

    then I doubled at noon
    rested more before each IM by doing 1/2 and swimming easy
    100 IM 62
    100 IM 2:12
    300 IM cruised it 3:36
    400 IM 4:40



    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Return to UT in early April, 2013
    The 1st time since 1999!
    Tentative dates: Fri Apr 5 - Sun Apr 7
    it wont be
    April 19 - 21 UT Swim Center Events Schedule say there's the TXLA Long Course Kick Off
    26, 27, 28 is too close to nats so it's likely to be 5, 6, 7 or 12, 13, 14
    Categories
    Swim Workouts
  17. Tue Sep 25th, 2012

    by , September 25th, 2012 at 02:39 PM (Ande's Swimming Blog)
    Tue Sep 25th, 2012

    Need to lift today

    Whitney coached
    SCY UT Swim Center diving well which was warm, 82?? & main pool which was cool, 75ish
    main pool looked less green
    swam with Keith, Todd, Tyler, Marcio, Kellie & Korey

    Warm up started in diving well
    went around 800

    Main Set

    4 x 50 fl on 40 right into
    6 x 50 fl bk on 40 right into
    8 x 50 bk on 40 right into
    10 x 50 bk br on 40 right into
    1:00 break
    8 x 50 br on 45
    6 x 50 br fr on 40
    4 x 50 fr on 40

    (moved to main pool)
    5 x 200 on 2:45 done desc 100 fr 100 IM
    went 2:14 on last

    assigned 5 x 100
    did 5 x (25 fast 50 skip 25 easy )

    did 4 or 5 x (75 fr easy, rest 30 sec, 25 fast fl, bk or SDK)


    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Return to UT in early April, 2013
    The 1st time since 1999!
    Tentative dates: Fri Apr 5 - Sun Apr 7
    it wont be
    April 19 - 21 UT Swim Center Events Schedule say there's the TXLA Long Course Kick Off
    26, 27, 28 is too close to nats so it's likely to be 5, 6, 7 or 12, 13, 14
    Categories
    Swim Workouts
  18. Monday Sep 24th, 2012

    by , September 24th, 2012 at 03:48 PM (Ande's Swimming Blog)
    Monday Sep 24th, 2012

    Did not swim on Sun
    Swam and lifted on Sat last practice at Mabel Davis pool was 77
    LCM Main Set was
    12 x 200 on 3:15 in groups of 3 with 100 easy between each
    R1 80%, R2 85%, R3 90%, R4 95%
    think I held the last round under 2:30
    never really killed it then got out to make a 10am appointment


    UP LATE last night messing with a Def Driving deadline
    5:00 am practice means 4:15 leave
    so I slept in and swam at

    NOON to 1:15

    Bess coached
    SCY UT Swim Center diving well, warm
    main pool is filled but looks green
    swam with Killeen, Jim, Korey, & Bob

    Warm up
    did 5 or 600

    Main Set

    10 x 50 fr on 35
    made it

    assigned 500 done 50 aerobic 50 strong
    did parts skipped some 50's to swim a little faster

    8 x 50 on 35

    assigned 400 neg split
    did 50's

    6 x 50 on 35

    assigned 300
    did 50's

    21 x 50
    done 7 rounds of (2 fr on 35 1 k on 50)


    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Return to UT in early April, 2013
    The 1st time since 1999!
    Tentative dates: Fri Apr 5 - Sun Apr 7
    it wont be
    April 19 - 21 UT Swim Center Events Schedule say there's the TXLA Long Course Kick Off
    26, 27, 28 is too close to nats so it's likely to be 5, 6, 7 or 12, 13, 14
    Categories
    Swim Workouts
  19. Fast Fri Sep 21st, 2012

    by , September 21st, 2012 at 03:07 PM (Ande's Swimming Blog)
    Fast Fri Sep 21st, 2012

    Whitney coached
    Mabel Davis pool was 77, several swimmers wore wet suits, I love cool pools

    6:00 - 7:30
    swam with Jim, Korey, & Keith
    beside Chris, tyler, Jeff, & [ame="http://www.usms.org/forums/member.php?u=1257"]U.S. Masters Swimming Discussion Forums[/ame]

    Warm up
    did 900 to 100

    Main Set

    6 rounds of:
    100 free fast 100 free easy (on 5:00)
    100 choice fast 100 easy (on 5:00)
    did all from a push except for my last one
    did all FR except for last 2 fast choice 100's which were kick 1:24 & 1:20
    started out FR held 1:09, 10 & 11, 1:07 on last



    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Return to UT in early April, 2013
    The 1st time since 1999!
    Tentative dates: Fri Apr 5 - Sun Apr 7
    it wont be
    April 19 - 21 UT Swim Center Events Schedule say there's the TXLA Long Course Kick Off
    26, 27, 28 is too close to nats so it's likely to be 5, 6, 7 or 12, 13, 14
    Categories
    Swim Workouts
  20. Thu Sep 20, 2012

    by , September 20th, 2012 at 01:58 PM (Ande's Swimming Blog)
    Thu Sep 20, 2012

    Whitney coached
    Mabel Davis pool was 77, several swimmers wore wet suits, I love cool pools

    6:00 - 7:30
    swam with Jim, Korey, & Paul
    beside Jeff & Larry

    Warm up
    assigned 1000
    did 7 or 800

    Main Set

    300 on 4:15 right into
    200 on 2:40 right into
    100 on 1:15
    100 easy
    (regroup about 1:00 extra rest)

    2x300 on 4:15 right into
    2x200 on 2:40 right into
    2x100 on 1:15
    100 easy
    (regroup about 1:00 extra rest)

    3x300 on 4:15 right into
    3x200 on 2:40 right into
    3x100 on 1:15
    100 easy
    (regroup about 1:00 extra rest)


    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Return to UT in early April, 2013
    The 1st time since 1999!
    Tentative dates: Fri Apr 5 - Sun Apr 7
    it wont be
    April 19 - 21 UT Swim Center Events Schedule say there's the TXLA Long Course Kick Off
    26, 27, 28 is too close to nats so it's likely to be 5, 6, 7 or 12, 13, 14

    Updated September 20th, 2012 at 03:15 PM by ande

    Categories
    Swim Workouts
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