View RSS Feed

Strength Training and Dryland Workouts

  1. Monday OCTOBER 5th, 2009

    by , October 5th, 2009 at 11:48 AM (Ande's Swimming Blog)
    Monday OCTOBER 5th, 2009

    Next MEET:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    59 Days till Long Beach

    Weights
    lat press
    lat pull
    bench press

    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    Chris coached
    UT Swim Center main pool
    dove in on time
    Swam with Amy, larry, nate, & mary
    beside brandon, max, ned, paul, brad, tyler & todd

    WORE briefs

    Warm-up
    2 rounds of 200 100 200

    Main Set

    20 x 100
    2 rounds of
    1 - 4 aerobic on 1:20 went 3rd cruised it
    #5 fast
    6 - 9 aerobic on 1:20 went 3rd cruised it
    #10 fast k
    went 1:10

    assigned 10 x 150
    did 10 x ( 50k 50 skip 50 k)
  2. Thursday Oct 01, 2009 SPEED TRAINING HAS BEGUN

    by , October 1st, 2009 at 03:43 PM (Ande's Swimming Blog)
    Thursday Oct 01, 2009

    Next MEET:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    63 Days till Long Beach

    Weights:
    bench
    lat press
    lat pull
    leg press


    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    Chris coached
    UT Swim Center main pool
    dove in 10 minutes late
    Swam with Paul, Mike & Max beside Amy Brandon, Tyler, Tara, & Jon

    WORE Briefs

    Warm-up
    300 ish

    Main Set

    assigned 8 x 300
    did 8 x (3 x 50 fr ) did 5 - 7 SDKs off each wall
    went 28's - 31


    UT men trained this morning, Kris on deck

    UT Women's Volley Ball team is very good, years ago UT mens swim team started a tradition where they support them at some of their tough games. Volleyball games go to 25 points. Each swimmer wears 14 items of clothing. Each time the UT women score 2 points, the swimmers nonchallantly remove one item of clothing.
    score 2 points kick off a shoe,
    score 2 more kick off the other shoe
    . . .
    When UT women get to 24 points, each swimmer's wearing a pair of boxers and a speedo brief beneath. When UT women score the winning point, swimmers drop their boxers & walk around the volleyball court. The volleyball team has given swimmers a special featured section to sit. Last night on the game versus A&M around 20 showed up to give their support. Here's how the game went.
  3. Monday Sept 28 2009

    by , September 28th, 2009 at 05:06 PM (Ande's Swimming Blog)
    Monday Sept 28 2009

    a little over a year ago the orginal Ande's Swimming Blog got shut down
    it used to rank #1 on when you google search
    swimming blog
    just googled it and it ranked 7th
    http://www.google.com/search?hl=en&s...oq=&aqi=g2g-m8

    next meet is:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm

    Entered, bot air tix, & reserved hotels


    Days till Long Beach

    Did not swim or lift on Sunday

    Got a FLU shot on Saturday

    Lifted at world gym this morning

    Both UT men & women trained this morning,
    Eddie & Kris Kim & Jim were on deck along with

    USA Swimming biomechanics coordinator Russell Mark had his underwater video equipment set up & filmed breastrokers when I walked by, they were analyzing their kick

    http://www.floswimming.org/videos/sp...eestyle-breath


    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    Whitney coached
    UT Swim Center diving well, decent temp
    dove in on time
    Swam with Paul, Mike, Brandon, & Nate beside Todd, Tyler, Amy, Larry, & Ned


    WORE Nike Briefs

    Warm-up
    400 done 75 fr 25 fl
    300 done 75 fr 25 bk
    200 done 75 fr 25 br
    100 IM

    Main Set

    [B]3 rounds of:

    5 x 200 fr 4 on 2:40, 5th on 4:00
    1) 050 strong 150 med
    2) 100 strong 100 med
    3) 150 strong 050 med
    4) 200 strong
    5) 200 easy kick

    went 2:05 & 2:06 on 200 strong

    assigned: 4 x 250 fr
    did 3 x 50 fr 5 SDKs off each wall

    Updated September 28th, 2009 at 05:15 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  4. Thursday Sep 24nd, 2009 attempted 3 x 100 on 1:00

    by , September 24th, 2009 at 11:50 AM (Ande's Swimming Blog)
    Thursday Sep 24nd, 2009

    weighed 217

    Entered this meet on Wed Sep 23rd
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm



    70 Days till Long Beach

    WEIGHTS
    Leg press 10 x 270 6 x 360
    bench press 6 x 185 5 x 190
    lat pull 6 x 205 4 x 210
    lat press 6 x 45 6 x 50



    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    Whitney coached
    UT Swim Center
    dove in at 6:32
    Swam with Barndon, beside Tyler, Todd, Amy, ned, larry Paul & Heath (a triathlete who swam for university of minnesota he graduated in 2008, he's fast, made 100 repeats on 1:00)


    Warm-up
    4 x (125 fr 25 underwater with 1 breath)

    Main Set

    4 rounds of the following:
    3 x 100 on a tough interval
    50 easy
    4 x 50 on 1:00 breath control, 4, 3, 2, 1
    300 done 50 rk, 50 lk, 50 ra 50 la, 100 sw
    so the focus of this set was making the interval & following the breathing pattern on the 4 x 50
    round 1, 1:05,
    round 2: 1:05,
    round 3 1:05,
    round 4: attempted 1:00 came in on 3:02

    16 x 25 on :30
    4 each stroke desc
    cruised 1, 2, 3, cranked 4

    100 easy


    NEXT MEET

    looking for a couple SCM Meets in Nov or Dec?


    Plan to go to:

    1) SCM meet in San Antonio wk before
    Thanksgiving

    2) SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
  5. Tuesday Sep 22nd, 2009

    by , September 22nd, 2009 at 01:09 PM (Ande's Swimming Blog)
    Tuesday Sep 22nd, 2009

    Training for:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm
    Online entry is up


    72 Days till Long Beach

    Weights
    lat press 8 x 40 8 x 45 8 x 50
    bench press 8 x 135 6 x 185
    lat pull 8 x 167 6 x 207


    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    Whitney coached
    UT Swim Center
    dove in on time
    Swam with Mike V

    beside Todd, Tyler, Chris, Larry, Jon, Nate, & Marcio

    Warm-up
    400
    4 x 25
    400
    4 x 25

    Main Set

    4 rounds of
    4 x 75 (IM Order) on 1:15
    1) swim 25 fast 50 easy
    2) swim 50 fast 25 easy
    3) swim 75 fast 00 easy
    4) kick 00 fast 75 easy
    100 easy

    assigned 8 x 150 k with fins
    did 8 x 100 k with no fins on 2:00
    went 1:13 - 15 went 1:10 #8

    assigned 3 x 400
    did 3 x (4 x 50 done 25 SDK fast no breath, 25 easy)

    NEXT MEET

    looking for a couple SCM Meets in Nov or Dec?


    Plan to go to:

    1) SCM meet in San Antonio wk before
    Thanksgiving

    2) SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
  6. FAST Friday Sep 18th, 2009, 1:52 200 fr

    by , September 18th, 2009 at 01:53 PM (Ande's Swimming Blog)
    Friday Sep 18th, 2009

    Training for:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    Days till Long Beach

    Weights
    lat press 8 x 40 8 x 45 8 x 50
    bench press 8 x 135 5 x 190
    lat pull 8 x 167 5 x 210


    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    Whitney coached
    UT Swim Center
    dove in on time
    Swam with Todd Bartee
    beside Larry & Jon, Mike V & Ned, Tyler & Marcio

    WORE A FAIRLY NEW B70 FULL

    Warm-up
    2 rounds of 300 fr, 200 fr, 100 k
    went 1:09 cruising the 2nd kick

    Main Set

    200 fast for time
    did it from a dive 150 strong 2 beat kick, 50 stronger 6 beat kick
    went 1:52
    which is my best in practice 200 fr this season

    200 easy

    10 x 100 fr on 2:20
    inx: hold the 100 time you get by dividing your 200 time by 2 then subtracting 2 sec,
    which meant 54's for me
    dove them
    went
    54, 54, 54, 55, 56,
    56, 57, 58, 58, 52

    100 easy

    23 x 50 choice on 1:10 did them all free,
    inx:
    odds fast, 12
    evens easy, 11
    move 1 lane to the right after each swim,
    except: after you swim in the last lane on the north side of the pool,
    get out and walk to the south side,
    skip that 50
    went 25's, 26's & 7's,
    tried harder when I raced Mike V

    skipped an easy 50 when I shuffled from north to south
    went 23 on the last one

    100 easy


    NEXT MEET

    looking for a couple SCM Meets in Nov or Dec?


    Plan to go to:

    1) SCM meet in San Antonio wk before
    Thanksgiving

    2) SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009

    Updated September 18th, 2009 at 01:59 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  7. Wednesday Sep 16th, 2009

    by , September 16th, 2009 at 12:30 PM (Ande's Swimming Blog)
    Wednesday Sep 16th, 2009

    weighed 211

    here's teammate pics from La Jolla Rough water
    http://picasaweb.google.com/edmcoates/LaJolla2009

    Felt better today, slept more

    Training for:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    Days till Long Beach

    Weights:
    lat press 8 x 45 8 x 50 6 x 55 5 x 60
    lat pull 6 x 195 5 x 205
    bench press 6 x 185
    leg press 8 x 270 8 x 360


    TODAYS SWIM PRACTICE

    SCY
    6:30 - 8:00
    Whitney coached
    UT Swim Center
    dove in on time
    Swam with Paul & Larry
    beside Ned, Brad, & Jon


    Warm-up
    4 rounds of 100 frl 100 k 100 im
    worked the kicks some went 1:13 on last one


    Main Set

    4 rounds of
    ((5 x 100 on 1:20 inx: get in a groove
    ave 69
    assigned 4 x 50 round 1 fl, round 2 bk, 3 br, 4 fr
    1) 12.5 fast 37.5 easy
    2) 25.0 fast 25.0 easy
    3) 37.5 fast 12.5 easy
    5) 50 fast Get time
    did: swam 1, skipped 2, 3, swam 4 fast ))

    assigned: 40 x 25 with FINs Did the set but didn't wear fins
    1) 10 kick on :20 made it
    2) 10 no breath on :30
    3) 10 kick on :20 made it
    4) 10 fast break outs, I worked SDK

    50 easy

    NEXT MEET

    looking for a couple SCM Meets in Nov or Dec?


    Plan to go to:

    1) SCM meet in San Antonio wk before
    Thanksgiving

    2) SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009

    Updated September 16th, 2009 at 10:55 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  8. FAST Friday Sep 11th, 2009 5:09 500 fr

    by , September 11th, 2009 at 12:20 PM (Ande's Swimming Blog)
    Friday Sep 11th, 2009

    09/11 Weight: 211

    bought my air ticket for Long Beach last night. Tyler, Todd, & Mike V did too.
    Hope more Longhorn Masters Swimmers join us. It's a fun meet.
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm

    Flying out Thursday & home Monday

    83 Days to go

    Weights:
    Lat Press
    Bench
    Lat Pull

    TODAYS SWIM PRACTICE

    SCY
    6:30 - 8:00
    Whitney coached
    UT Swim Center
    Swam with Nate
    beside Tyler, Larry, & Mike V
    dove in on time

    WORE FULL B70 (old one from 2008, the new ones are better)

    Warm-up

    20 minutes choice
    did 100's & 50's free


    Main Set

    dove all the fast swims

    500 FR Fast
    went 5:09

    100 easy

    10 x 100 fr on 2:15 strong for time
    Inx: hold 5 sec faster pace than what I held on 500
    went 56, 56, several 57's, a 58 then 54 on last one

    100 easy

    200 fr fast
    went 2:02
    hurtin and just didn't get after the 2nd 100 like I should have

    100 easy

    8 x 50 fr fast on 1:15
    Inx: go 2 sec faster than 50 pace on 200
    held 27's went 23 on last one

    100 easy

    This was a tough workout, I'm pretty spent.


    NEXT MEET

    looking for a couple SCM Meets in Nov or Dec?


    Considering:

    1) a yet to be named SCM meet in San Antonio

    2) SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009

    Updated September 11th, 2009 at 01:19 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  9. Tuesday Sep 8th, 2009

    by , September 8th, 2009 at 12:03 PM (Ande's Swimming Blog)
    Tuesday Sep 8th, 2009

    weighed 217 after practice

    Weights
    lat press 10 x 40 8 x 45 8 x 50 8 x 55
    lat pull 8 x 156 5 x 205 5 x 205
    bench press 10 x 135 5 x 185
    leg press 10 x 180 8 x 270
    (right knee & left thigh hurt a little)

    TODAYS SWIM PRACTICE

    SCY
    6:30 - 8:00
    Whitney coached
    UT Swim Center
    Swam with Tyler, Todd, & Mike
    beside Nate Ned, Larry & Sierra who did the Austin Tri

    Warm-up
    500 easy


    Main Set

    4 rounds (one each stroke) of
    4 x 25 desc
    3 x 50 desc
    2 x 75 1 easy 1 strong
    100 strong
    100 easy

    2 x 25 SDK
    5 x 25 easy
    2 x 25 SDK
    5 x 25 easy

    25 br fast
    tyler timed
    roll
    went 12.9

    easy 50

    25 br fast
    tyler timed
    roll
    went 12.8

    easy 50

    25 br fast
    tyler timed
    roll
    went 13.0


    NEXT MEET

    looking for a couple SCM Meets in Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events


    Considering:

    1) a yet to be named SCM meet in San Antonio

    2) SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009

    3) Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009
  10. FAST Friday Sep 4th, 2009: The "RIGHT INTO" Challenge

    by , September 4th, 2009 at 04:12 PM (Ande's Swimming Blog)
    Friday Sep 4th, 2009

    Weighed 214

    Masters has no practice this Saturday because of the UT Football Game. I asked Eddie if I could train with UT Men & he said YES! They're doing a quadrathlon
    which is a fast 50 of each stroke for time &
    maybe a fast 50 SDK.

    My new FS PRO JAMMER arrived yesterday, tried it on, it fits. Might wear it once in practice.

    thinking about doing P90X to help with weight loss & general fitness

    LIFTED WEIGHTS world gym 5:15 AM
    lat press 8 x 50 6 x 55
    lat pull 6 x 197 5 x 205
    bench press 5 x 185 4 x 185
    leg press 10 x 270 6 x 320

    TODAYS SWIM PRACTICE

    SCY
    6:00 - 7:30
    whitney Coached
    UT Swim Center
    Swam with Tyler
    beside Larry, Chris, Todd, Max, Ned, Brandon, Amy & a guest,
    but NO Brad, Mike, Marcio, or Jon
    dove in on time

    when we arrived we had the whole pool, whitney said no more than 2 to a lane
    after warm up after each swim we'd move one lane right

    very challenging practice no easy 100 or break between sets

    Wore B70 LEGS

    Warm-up
    20 minutes choice, my choice was
    10 minutes of 50's on 50
    10 minutes of 50's on 45


    Main Set

    5 x 200 fr desc on 4:00
    start at 90%
    went 2:10, 2:04, 2:03, 2:02, 1:55

    right into

    5 x 100 fr desc from 90% on 2:15
    don't recall my times, around and under 1:00, waybe 57 or 8 on last one

    right into

    5 x 100 fr on 2:15
    hold at the time we did on #5 in last set
    went 57's & 52 on last one
    she gave us a little extra rest before the 5th 100

    right into

    6 x 50 on 1:30 all fast
    1 fl went 25
    2 fr went 26
    3 bk from a push went 30
    4) fr went 27
    5) br went 31
    6) fr got 1 min extra rest went 23

    Assigned: 10 minutes easy swim
    Did 200 easy

    This was a challenging practice.

    Want to swim faster faster?
    Develop the ability to swim really fast when you're really tired.


    NEXT MEET

    looking for a couple SCM Meets in Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events


    Considering:

    1) a yet to be named SCM meet in San Antonio

    2) SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009

    3) Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009
  11. FAST FRIDAY on Wednesday Sep 2nd, 2009, Back at UT!

    by , September 2nd, 2009 at 12:01 PM (Ande's Swimming Blog)
    Wednesday Sep 2nd, 2009

    Ordered a FS PRO JAMMER because mine is about to fall apart

    back in the swim center
    It was closed since mid july, one noticable difference is the showers aren't as good
    water pressure is way down and we can't control temp

    Washington Post Article: Masters 2010 Suit Rules are Unclear

    WEIGHTS 5:15 am at world gym
    Lat Press 8 x 40 8 x 45 8 x 50 6 x 55
    Bench Press 8 x 135 6 x 175 4 x 185
    Lat Pull 8 x 135 8 x 187 6 x 197
    Leg Press 8 x 180 8 x 300 8 x 340

    TODAYS SWIM PRACTICE

    SCY
    6:00 - 7:30
    whitney Coached
    UT Swim Center!
    Swam with Max & Ned
    beside Tyler, Nate, Larry, Brad, Paul, & Mike
    pool was cool & clear
    dove in around 6:35


    Warm-up
    300 fr
    200 k went 2:40
    100 br
    100 fr

    PUT ON B70 LEGS

    Main Set

    5 x 100 fr 80% effort on 2:15 dove
    went 62, 61, 61, 60, 60

    8 x 25 fl on 30 4 strokes fast


    4 x 100 fr 85% effort on 2:10 dove
    went 58's

    8 x 25 bk on 30 8 strokes fast


    3 x 100 fr 90% effort on 2:05 dove
    went 56's

    8 x 25 br on 30 4 strokes fast


    2 x 100 fr 95% effort on 2:00 dove
    went 55's

    8 x 25 fr on 30 8 strokes fast

    100 fr FAST
    went 53

    100 easy

    assigned 600
    did skipped it

    thought about doing a fast 50 but sat on side & went in


    NEXT MEET

    looking for a couple SCM Meets in Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events


    Considering:

    1) a yet to be named SCM meet in San Antonio

    2) Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    3) SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009

    Updated September 2nd, 2009 at 01:23 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  12. Monday Aug 31st, 2009

    by , August 31st, 2009 at 11:38 AM (Ande's Swimming Blog)
    Monday Aug 31st, 2009

    Ordered a FS PRO JAMMER because mine is about to fall apart

    Swam Saturday but not sunday,
    forgot to blog Saturday's Practice &
    now I don't remember it

    Lifted weights this morning

    Wednesday we're back in the swim center

    TODAYS SWIM PRACTICE

    SCY
    6:00 - 7:30
    whitney Coached
    Dick Nichols Pool
    Swam with Todd,Tyler, Doug, Nate, & Marcio
    beside paul, meghan,
    pool was cooler than Friday & less cloudy


    Warm-up
    3 x (150 fr, 50 k, 50 dr, 50 bk)


    Main Set

    10 x 100 fr (2 on 1:30, 2 on 1:25, 2 on 1:20, 2 on 1:15, 2 on 1:10)

    100 easy

    10 x 100 done 75 fr 25 bk
    ( 2 on 1:25, 2 on 1:20, 2 on 1:15, 2 on 1:10, 2 on 1:05)

    20 x 50 on :50
    4 25 fl 25 fr
    1 fl fast
    4 25 bk 25 fr
    1 bk fast
    4 25 br 25 fr
    1 br fast
    5 50 fr with 3 breaths

    8 x 75
    odds fr 3, 2 1 breaths per 25
    evens k on bk

    50 easy

    50 bk fast
    roll off side
    old pro jammer
    todd timed
    went 25.8




    NEXT MEET

    looking for a couple SCM Meets in Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events


    Considering:

    1) a yet to be named SCM meet in San Antonio

    2) Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    3) SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009

    Updated August 31st, 2009 at 03:37 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  13. Friday Aug 28th, 2009 FAST FRIDAY

    by , August 28th, 2009 at 11:09 AM (Ande's Swimming Blog)
    Friday Aug 28th, 2009

    Swam in the Guadalupe River at Camp Stewart on Wed afternoon & Thursday morning, hiked, jogged, & pull ups

    sore this morning from yesterdays activities

    Lifted weights this morning


    TODAYS SWIM PRACTICE

    SCY
    6:00 - 7:30
    whitney Coached
    Dick Nichols Pool
    Swam with Tyler & Marcio
    beside Todd, Amy, Brandon, Nate, Mike Varozza, Doug, & Larry
    pool was warm & cloudy


    Warm-up
    400
    400
    4 x 50 done 25 fast 25 easy

    After warm up, Whitney moved Tyler, Marcio & me 5 or 6 lanes over from lanes 1 Todd & 2 Doug, swimming in cloudy water & being near sighted kept me from seeing & racing them.

    Main Set

    200 fr strong
    went 2:01

    100 easy

    200 IM strong
    went 2:14

    100 easy

    100 fr strong
    went 55

    50 fr easy

    100 IM strong
    went 1:00

    50 easy

    50 fl on 1:30
    went 25

    50 bk on 1:30
    went 27

    50 br on 1:30
    went 31

    50 fr on 1:30
    went 24

    200 k strong
    went 2:17

    100 easy

    500 fr strong
    went 5:20

    200 easy


    NEXT MEET

    looking for a couple SCM Meets in Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events


    Considering:

    a yet to be named SCM meet in San Antonio

    Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
  14. Sunday Aug 23rd, 2009

    by , August 23rd, 2009 at 07:19 PM (Ande's Swimming Blog)
    Sunday Aug 23rd, 2009

    weights
    bench
    lat press
    lat pull
    leg press


    TODAYS SWIM PRACTICE

    scy
    8:30 - 9:00
    trained with Weiss & Weiss at Rollingwood pool
    Kirsten Coached
    swam with Rip, Jimmy Bynum, & several other W&W swimmers


    12 x 50
    1 25 r 25 l
    2 catch up
    3 kick
    4 dps

    8 x 75
    odds fl bk br
    evens fr bk fr

    4 x 100

    3 x 200 fr on 3:00 desc
    went 2:02

    6 x 100
    3 on 1:20
    2 on 1:15
    1 on 1:10

    3 x 200 fr on 3:00 desc
    went 1:56


    6 x 100
    3 on 1:15
    2 on 1:10
    1 on 1:05

    NEXT MEET

    looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events

    Considering:

    Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
  15. Tuesday Aug 18th, 2009

    by , August 18th, 2009 at 01:20 PM (Ande's Swimming Blog)
    Tuesday Aug 18th, 2009

    lifted weights at world gym before practice

    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    whitney Coached
    Garrison pool
    swam with Todd, doug, Meghan, Katy, Brad, Ned,
    larry & paul
    dove in about 7 minutes late

    Warm-up
    swam around 800

    Main Set

    4 x 100 fr on 2:15 strong hold 500 pace
    went 11's & 12's

    600

    4 x 100 fr on 2:00 strong hold 500 pace
    went 10's & 11's

    600

    4 x 200 fr on 4:00 double your 100 time & hold it
    went 2:25, 2:27, 2:25, 2:17

    200 easy


    NEXT MEET

    looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events


    Considering:

    Rowdy Gaines Masters Classic
    Orlando, FL
    10/17 & 18

    Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
  16. Thu Aug 13

    by , August 16th, 2009 at 02:19 PM (Ande's Swimming Blog)
    Oops I forgot to blog Thursday's practice and can't really remember it now
    but I swam and lifted weights
  17. Tuesday Aug 11th, 2009

    by , August 11th, 2009 at 01:16 PM (Ande's Swimming Blog)
    Tuesday Aug 11th, 2009

    Lifted weights:


    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    whitney Coached
    Garrison pool
    swam with tyler, todd, brandon, amy, doug, nate, ned, Kathrine, Mary, Paul, & Andrew
    dove in around 6:07

    Warm-up
    600 fr
    200 k

    Main Set

    4 x ?? on 3:00
    did 200's
    went around 2:35's

    100 easy

    4 x ?? on 2:45
    did 200's
    went around 2:32's

    100 easy

    4 x ?? on 2:30
    did 200, 150, 150, 200
    went 2:20 on #4

    100 easy

    4 x ?? on 2:15
    did 150's
    swam them smooth

    100 easy

    4 x ?? on 2:00
    did 100's
    swam them strong
    went 1:09 desc down to 1:02

    100 easy

    NEXT MEET

    looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events

    Considering:

    Rowdy Gaines Masters Classic
    Orlando, FL
    10/17 & 18

    Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009

    Updated August 11th, 2009 at 04:08 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  18. Friday Aug 7th, 2009 Fast Friday

    by , August 7th, 2009 at 11:18 AM (Ande's Swimming Blog)
    Friday Aug 7th, 2009

    WEIGHTS:
    World gym in San Marcos
    lat press 8 x 35 8 x 40 8 x 45 6 x 50
    lat pull 10 x 150 8 x 160 8 x 175
    bench press 10 x 135 10 x 155 8 x 165
    leg press 10 x 180 10 x 270

    arrived on time

    2009 USMS LCM Nats


    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    whitney Coached
    Garrison pool
    swam with amy, tyler, todd, chris, doug, chris & brandon
    dove in on time


    Warm-up
    choice swim till 6:25

    Main Set

    10 x 200 @ 5:00
    1-5 descend 1-5
    6-10 Hold pace of #5
    went
    2:33, 2:25, 2:27, 2:25, 2:23
    2:23, 2:27, 2:24, 2:23, 2:19

    100 easy

    5 x 100 @ 2:30
    1-3 descend 1-3
    went 1:19, 1:14, 1:09
    4-5 Hold pace of #3
    went 1:07, 1:03

    100 easy

    2,700 plus 25 minute warm-up


    NEXT MEET

    looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events

    Considering:

    Rowdy Gaines Masters Classic
    Orlando, FL
    10/17 & 18

    Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
  19. Wednesday Aug 5th, 2009

    by , August 5th, 2009 at 12:08 PM (Ande's Swimming Blog)
    Wednesday Aug 5th, 2009

    overslept, woke up at 5:45,
    need to go to sleep sooner
    for some reason I thought practice started at 6:30 instead of 6:00

    WEIGHTS:
    World gym in San Marcos
    lat press 8 x 35 8 x 40 8 x 45 6 x 50
    lat pull 10 x 150 8 x 160 8 x 170
    bench press 10 x 135 10 x 145 8 x 160
    leg press 10 x 180 10 x 270


    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    whitney Coached
    Garrison pool
    swam with tyler, chris & nate
    beside ned & paul
    dove in around 6:40


    Warm-up
    missed

    Main Set

    2 x 200 free (neg. split- rest :15)

    600 pull (100 free/25 back/25 breast) x 4
    rest :30

    4 x 100 free (descend 1-4-rest :15)

    600(100 IM/50 best) x 4 rest :30

    8 x 50 free
    (12 strokes FAST off each wall)
    rest :10

    100 easy


    NEXT MEET

    looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events

    Considering:

    Rowdy Gaines Masters Classic
    Orlando, FL
    10/17 & 18

    Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
  20. Saturday Aug 1st lifted weights 1st time since early june

    by , August 1st, 2009 at 10:47 PM (Ande's Swimming Blog)
    Saturday Aug 1st

    lifted weights 1st time since early june, I stopped lifting weights right before sr cir in june. when I was focusing on distance training, but now I'm returning to speed & strength training

    World gym in San Marcos

    lat press 8 x 30 8 x 35 8 x 40 8 x 45

    lat pull 10 x 140 8 x 155 8 x 165

    bench press 10 x 135 8 x 145 6 x 155

    leg press 10 x 90 10 x 180 6 x 270

    didn't lift much but I have a feeling I'm going to be sore
Page 5 of 8 FirstFirst 12345678 LastLast