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Swim Workouts

  1. Mon Feb 27, 2012 Doubled today & swam Fri, Sat & Sun

    by , February 27th, 2012 at 03:46 PM (Ande's Swimming Blog)
    Mon Feb 27, 2012 , SCY

    lower back / left hip pain is noticeable but tolerable

    This weekend I had fun following
    1) TX HS State &
    2) UT at Conference UT didn't fully rest, some swimmers didn't shave

    swam Fri, Sat, & Sun

    Fri FAST FRI Feb 24
    main set:
    10 x 100 fr on 5:00 FAST
    odds free dove went 54"s
    evens choice, kick, no board from a dive,
    went 65's & 60 on #10

    Sat
    missed warm up
    main set was 3 rounds
    part was swim as far as you can in 6:00 followed by other stuff,
    swim further each round.
    did 500's on 1st & 2nd
    3rd round cruised a 5:21 500 rested till 5:25 then pushed off & swam another 50

    Sun
    swam easy
    skipped stuff

    LIFTED WEIGHTS AT SMAC
    1st lift in 3 months, tried to lift light but I am still sore.


    Tommorrow is my appointment with the hand surgeon in San Antonio, no cutting just talking.

    Whitney Coached
    SCY UT Swim Center: diving well (warm)
    6:30 - 8:00 dove in 6:31
    wore Speedo endurance jammer
    trained with Nate Ned & Kellie
    beside Larry, Kevin, Tyler & Todd

    Warm Up
    400 FR / 100 RA / 100 k / 400 FR / 100 LA / 100 k

    Main Set

    8 x 025 on 0:20 right into
    8 x 050 on 0:40 right into
    8 x 075 on 1:20 right into
    8 x 100 on 1:20

    8 x 200 fr on 2:40
    odds smooth L & L
    evens strong (i was heating up & hurting so I skipped stuff)

    50 BR fast off blocks went 31
    felt weak & sluggish

    ~ ~ ~ ~ ~ ~

    Decided to do my 1st double for February today

    Trained with Korey & Bob
    Beside Jon to my right & Guy & ?? on my left
    same sets: swam in diving well

    did 8 x (25, 50, 75 & 100 on 20 base)

    did the 8 x 200 fr & didn't skip anything but swam smooth the whole way, felt like I was on the verge of a left calf cramp, went 2nd behind Korey


    2012 Meets (I'm considering)

    Mar. 30 & 31, 2012
    South Central Zones, SCY
    South Lake, TX
    Days Till

    Jul. 5 - 8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  2. Thu Feb 23th, 2012, SCY

    by , February 23rd, 2012 at 12:34 PM (Ande's Swimming Blog)
    Thu Feb 23th, 2012, SCY

    swam Mon, Tue, & Wed
    lower back hurts a bit

    Yesterday my doc called (the one who removed my Atypical fibrous histiocytoma) he spoke with my wife & said I should get more tissue removed. Today we set an appointment with a hand surgeon in San Antonio for next Tuesday.


    Whitney Coached
    SCY UT Swim Center: Main pool, center course
    6:30 - 8:00 dove in 6:37ish
    wore Speedo endurance jammer
    trained with Larry & Tennielle
    beside James, Brandon, Amy, Todd & Chris

    Warm Up
    500 ish

    Main Set

    3 x 100 on 1:15 right into
    3 x 100 on 1:10 right into (was hurting & couldn't make 3 on 1:05 so I moved lanes)
    3 x 100 on 1:10 right into
    100 Fast on 1:05

    100 easy

    4 x 400 desc on 5:00

    3 x 100 on 1:20 right into
    3 x 100 on 1:15 right into
    3 x 100 on 1:10 right into
    100 Fast on 1:05

    10 x 75 on 1:30
    4 k done 25 fast 50 mod
    2 fr done with 6 breaths or less
    4 k done 50 mod 25 fast
    did all the fast kicks SDK

    200 easy


    2012 Meets (I'm considering)

    Mar. 30 & 31, 2012
    South Central Zones, SCY
    South Lake, TX
    Days Till

    Jul. 5 - 8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX

    Updated February 23rd, 2012 at 02:31 PM by ande

    Categories
    Swim Workouts
  3. FAST FRI Feb 16th, 2012, SCY

    by , February 17th, 2012 at 10:36 AM (Ande's Swimming Blog)
    FAST FRI Feb 16th, 2012, SCY

    Today at 11:00 am, is the appointment to get my lower right molar removed that got the root canal 2 weeks ago. I believe it's #31. It's the tooth that got a root canal only to discover it's cracked at the base & needs to go. Fortunately it hasn't hurt since the root canal. I first set my appointment for Wednesday then moved it to Friday so I could swim a few more practices & miss less work since this coming Monday is Presidents day & an observed holiday at my work.
    But I was instructed to not eat or drink since Midnight last night

    The surgical wound on my forearm is completely healed and barely noticeable, looks like a small cat scratch that healed.

    Today's practice.


    Whitney went to her dau's meet so
    Chris Coached,
    SCY UT Swim Center: main pool north end
    5:00 - 6:30 dove in at 5:09
    wore Speedo FSII legskin
    trained with Mike Todd, & Korey
    Beside Tyler Jim & Larry

    Warm Up
    swim till 5:18
    went around 600

    main set

    4 rounds of

    10 x 50 fast on 1:30
    100 easy on 2:00

    R1 FR held 27's - 9's

    R2 K held 31's - 3's

    R3 BK held 29's - 32's

    R4 K held 32's - 5's went 28 on last one from a dive

    visited with eddie for a bit after practice then went to the whole with the dudes




    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


    July 5-8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  4. Update / dad in hospital

    by , February 11th, 2012 at 03:52 PM (Ande's Swimming Blog)
    Swam thu & fri
    Did not swim today

    Right now I'm in Plano

    My Dad is in the neuroscience ICU here

    Thursday he & mom were in Denison, TX visiting my sister Elise, who just had surgery, then after dinner in their hotel room he said his arms hurt then he fainted, mom called 911
    He went to Denison hospital then transferred to Plano because they have a neuroscience ICU

    i arrived Fri & I spoke with him for a few minutes, he wasn't real coherent.

    Then docs just did an angiogram, they said he had a brain bleed in his subarachnoid brain layer
    http://en.m.wikipedia.org/wiki/Dura_mater
    They couldn't find the cause which is great, the doc said odds go way down when there's an aneurysm but he'll be here for a week
    Think they're going to monitor him

    Then he'll need rehab

    Might not be able to drive

    Today he's transferring out of ICU to a regular room.

    Just realized I forgot to enter the hr swim.
    Categories
    Swim Workouts
  5. Wed Feb 8th, 2012, SCY

    by , February 9th, 2012 at 12:13 PM (Ande's Swimming Blog)
    Wed Feb 8th, 2012, SCY

    didn't swim Tue but bought liquid bandage and used it to cover my cut when I swam on Wednesday, worked great

    I feel a little out of shape

    Visited with my doc yesterday and he said my wound looks fine and the pathologist said the bump was not a cyst or a fatty tumor but an Atypical fibrous histiocytoma. He said they are rare & poorly documented, they rarely spread but have a tendancy to return to original location if all isn't removed. Right now my Doc's on the fence as to advising me to
    1) keep monitoring it or
    2) have surgery again and remove more tissue to decrease the likelihood of reoccurance.
    He said if I had the next surgery I wouldn't be able to swim for a couple weeks. He said Atypical fibrous histiocytomas have some characteristics of normal cells and some of abnormal. So we'll see.

    My lower back a bit hurts

    Helped my wife Beth with her EBAY store
    http://stores.ebay.com/Ooh-La-La-Love
    She's got a lot more items to list.

    Bess Coached
    SCY UT Swim Center: main pool north end
    noon - 1:15 dove in FIRST
    wore Speedo endurance jammer
    trained with Chris McKee, Ned & Traci Van Matre, 24
    beside Larry, Jon & Mark

    Warm Up
    3 x 300

    Main Set

    6 x 150 on 2:00 done 50 fr, 50 fl, 50 fr
    did 1 arm fly drill on fly
    6 x 50 fl k on :40
    1:00 break

    4 x 150 on 2:00 done 50 fr, 50 bk, 50 fr
    4 x 50 bk k on :45
    1:00 break

    2 x 150 on 2:00 done 50 fr, 50 br, 50 fr
    2 x 50 br k on :50
    1:00 break

    then got out early



    2012 Meets (I'm considering)

    Mar. 30 & 31, 2012
    South Central Zones, SCY
    South Lake, TX
    Days Till

    Jul. 5 - 8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX

    Updated February 9th, 2012 at 02:50 PM by ande

    Categories
    Swim Workouts
  6. Tue Feb 7th, 2012 DIDN'T Swim

    by , February 7th, 2012 at 12:43 PM (Ande's Swimming Blog)
    Mon Feb 7th, 2012 DIDN'T Swim

    Noticed my surgery wound lost some glue & split a bit. Tomorrow, Wed Feb 8th at 3:30 I have a follow up appointment with Doc, so I've decided to stay dry till then.

    SUCKS

    I want to swim & don't want to get out of shape
    Categories
    Swim Workouts
  7. Mon Feb 6th, 2012, SCY

    by , February 7th, 2012 at 12:35 PM (Ande's Swimming Blog)
    Mon Feb 6th, 2012, SCY

    didn't swim Wed, Thu, Fri, Sat, & Sun
    wasn't supposed to get my surgery wound wet

    lower back still hurts

    Helped my wife Beth with her EBAY store
    http://stores.ebay.com/Ooh-La-La-Love
    where she offers new with tags Victoria Secret Sets

    Whitney Coached
    SCY UT Swim Center: Diving well
    noon - 1:15 dove in at 12:13ish
    wore Speedo endurance jammer
    trained with Bob & Jim
    beside Tyler Larry & Kelly Williamson

    Warm Up
    missed it

    Main Set

    20 x 75
    done
    4 x (50 fr 25 fl) on tough interval 1:00 or 55
    1 easy k on bk
    round 2 swap out bk for fl on :55
    Round 3 swap out br for fl on 1:05
    round 4 FR on 50

    assigned: 800 neg split 4 SDKs off each wall
    did: 8 x 50 5 or more SDKs off each wall

    20 x 75 done
    odds: strong
    evens breathe 3 on 1st length, 2 on 2nd, 1 on 3rd



    2012 Meets (I'm considering)

    Mar. 30 & 31, 2012
    South Central Zones, SCY
    South Lake, TX
    Days Till

    Jul. 5 - 8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX

    Updated February 8th, 2012 at 06:18 AM by ande

    Categories
    Swim Workouts
  8. Tue Jan 31st, 2012, SCY

    by , January 31st, 2012 at 12:48 PM (Ande's Swimming Blog)
    Tue Jan 31st, 2012, SCY

    swam yesterday Noon - 1:15
    didn't blog
    missed warm up
    main set was 3 rounds of
    4 x 200 on 2:20
    felt fried from sunday
    didn't do so hot in it

    lower back's still hurts
    Been having tooth trouble, lower right side back molar
    & tomorrow I go in at 8:30 to get a lump removed from my right forearm
    might be out of the water for a few days afterwards

    Whitney Coached
    SCY UT Swim Center: Diving well & main pool north end
    dove in at 6:37ish
    wore Speedo endurance jammer
    trained with Mike Paul & Jim
    beside Tyler Todd, Max, & Kelly Williamson who just won the womens division of austin 1/2 marathon on Sunday

    started in Diving well

    Warm Up

    3 rounds of (75fr,25fl,75fr,25bk,75fr,25br)


    Main Set

    8 x 25 fl on 0:30 press out and dive each one

    5 x 100 on 1:10

    8 x 50 bk on 0:50 press out and dive each one

    5 x 100 on 1:10

    8 x 75 br on 1:20 press out and dive each one

    5 x 100 on 1:10

    3 min break. went to north end of main pool

    100 FR Fast
    went 53

    then went back to diving well & swam easy

    2012 Meets (I'm considering)

    Mar. 30 & 31, 2012
    South Central Zones, SCY
    South Lake, TX
    Days Till

    Jul. 5 - 8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  9. Sun Jan 29th, 2012, SCY Went totally postal HR SWIM

    by , January 30th, 2012 at 04:26 PM (Ande's Swimming Blog)
    Sun Jan 29th, 2012, SCY Went totally postal HR SWIM

    SCY UT Swim Center: main pool north end
    noon - 1:15
    wore Speedo PRO jammer
    swam in lane 7, split it with Jim,
    beside Ed Coates in Lane 8, Larry in Lane 6, Tyler in Lane 5

    Warmed Up with 10 x 50 on 40 smooth

    the plan was to dive in at 12:10 but my goggle strap broke, so I asked for another minute then quickly fixed it and dove in at 12:11:00

    My wife Beth timed & counted using Tyler Blessing's Awesome (iphone/ipad/ipod) Postal APP

    Distance Laps Splits
    0050 :29.37 00:29.37
    0100 :31.79 01:01.16
    0150 :33.26 01:34.42
    0200 :32.50 02:06.92
    0250 :33.44 02:40.36
    0300 :32.84 03:13.20
    0350 :33.47 03:46.66
    0400 :33.04 04:19.71
    0450 :33.69 04:53.40
    0500 :33.70 05:27.10
    0550 :33.71 06:00.81
    0600 :32.90 06:33.71
    0650 :33.29 07:07.00
    0700 :33.36 07:40.36
    0750 :33.93 08:14.28
    0800 :33.37 08:47.66
    0850 :33.59 09:21.25
    0900 :33.48 09:54.73
    0950 :33.79 10:28.52
    1000 :33.36 11:01.88
    1050 :33.39 11:35.27
    1100 :33.46 12:08.74
    1150 :33.64 12:42.38
    1200 :33.57 13:15.94
    1250 :33.34 13:49.29
    1300 :33.37 14:22.66
    1350 :33.82 14:56.48
    1400 :33.21 15:29.69
    1450 :33.75 16:03.44
    1500 :33.22 16:36.66
    1550 :33.20 17:09.86
    1600 :33.47 17:43.33
    1650 :33.60 18:16.93
    1700 :33.71 18:50.64
    1750 :32.94 19:23.57
    1800 :33.37 19:56.95
    1850 :33.55 20:30.50
    1900 :34.05 21:04.55
    1950 :33.51 21:38.06
    2000 :34.92 22:12.98
    2050 :33.45 22:46.43
    2100 :33.63 23:20.06
    2150 :33.62 23:53.68
    2200 :33.92 24:27.60
    2250 :34.21 25:01.81
    2300 :33.98 25:35.79
    2350 :34.19 26:09.98
    2400 :34.15 26:44.13
    2450 :34.27 27:18.40
    2500 :34.30 27:52.69
    2550 :34.85 28:27.55
    2600 :34.03 29:01.58
    2650 :33.85 29:35.43
    2700 :34.83 30:10.26
    2750 :34.11 30:44.37
    2800 :34.88 31:19.25
    2850 :34.30 31:53.55
    2900 :33.86 32:27.41
    2950 :34.72 33:02.13
    3000 :34.75 33:36.88
    3050 :34.29 34:11.17
    3100 :34.28 34:45.45
    3150 :33.29 35:18.74
    3200 :35.36 35:54.10
    3250 :34.31 36:28.41
    3300 :34.23 37:02.64 18:45.71
    3350 :34.64 37:37.28
    3400 :33.80 38:11.08
    3450 :34.42 38:45.50
    3500 :34.18 39:19.68
    3550 :34.36 39:54.04 (stopped here & rested around 20 sec) (felt hot, pool was pretty warm)
    3600 :52.98 40:47.02
    3650 :33.35 41:20.37
    3700 :33.36 41:53.73
    3750 :34.65 42:28.38
    3800 :34.66 42:53.04
    3850 :34.65 43:37.69
    3900 :34.36 44:12.05
    3950 :34.04 44:46.09
    4000 :34.37 45:20.46
    4050 :34.37 45:54.83
    4100 :35.66 46:30.49
    4150 :34.52 47:05.01
    4200 :33.64 47:38.65
    4250 :33.53 48:12.18
    4300 :34.74 48:46.92
    4350 :33.92 49:20.84
    4400 :34.66 49:55.50
    4450 :34.43 50:29.93
    4500 :34.40 51:04.33
    4550 :34.78 51:39.11
    4600 :35.25 52:14.35
    4650 :33.19 52:47.55
    4700 :34.34 53:21.88
    4750 :34.18 53:56.07
    4800 :34.05 54:30.12
    4850 :34.09 55:04.20
    4900 :33.63 55:37.84
    4950 :33.92 56:11.76 19:09.12
    5000 :34.33 56:46.08
    5050 :33.74 57:19.83
    5100 :32.98 57:52.80
    5150 :34.03 58:26.84
    5200 :34.10 59:00.93
    5250 :34.60 59:35.54
    5290 total (estimated)

    Updated January 30th, 2012 at 04:32 PM by ande

    Categories
    Swim Workouts
  10. FAST FRI Jan 27th, 2012, SCY

    by , January 27th, 2012 at 10:48 AM (Ande's Swimming Blog)
    FAST FRI Jan 2th, 2012, SCY

    swam yesterday 6:30 - 8:00 but didn't blog
    can't really remember what we did
    swam with Todd, Brandon & Amy

    I'm still thinking about doing the hour swim postal this Sunday, but my lower back's been hurting but it felt OK today so maybe it will be alright on sunday

    Next Wed I get the bump on my right forearm removed, i might miss a couple days

    Whitney Coached
    SCY UT Swim Center: main pool north end
    5:00 - 6:30 dove in at 5:03
    wore Speedo Gold Pro jammer
    trained with Mike & Tyler
    Beside keith, Jim , max, & Tracy

    Warm Up
    swim till 5:20
    did easy 50's on 40
    went around 1200

    main set

    100 free fast
    went 56

    4 x 100 fr on 2:30 best ave
    held 59's & 60

    500 did it 5 x 100 on 1:15

    100 IM fast
    went 63

    4 x 100 IM on 2:30 best ave
    held 64 & 5

    500 did it 5 x 100 on 1:10

    100 K fast
    went 64

    4 x 100 k on 2:30 best ave
    SDK & fl k on my side no board no fins
    held went 68's & 62 on #4

    500 did it 5 x 100 on 1:20

    50 choice fast in heats
    went FL in heat 4
    went 24 or 5

    50 easy

    felt pretty good in today's practice
    since I might do the hr swim on Sun I didn't totally kill it


    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


    July 5-8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  11. FAST FRI Wed Jan 25th, 2012, SCY

    by , January 25th, 2012 at 03:43 PM (Ande's Swimming Blog)
    FAST FRI Wed Jan 25th, 2012, SCY

    For years [ame="http://www.usms.org/forums/showthread.php?t=4298"]Ande's Swimming Blog[/ame] with 310,821 views was the most viewed forum on the USMS Forums General Swimming-Related Discussions even though I hadn't posted anything to it since Sep 2008 but now [ame="http://www.usms.org/forums/showpost.php?p=254975&postcount=1715"]Ande's Swimming Tips: Swimming Faster Faster[/ame] with 310,902 views passed it.

    I'm thinking about doing the hour swim postal this Sunday, but lately my lower back hurts so I'm not sure, we'll see

    next Wed I get the bump removed from my right forearm i might be out a couple days

    Whitney Coached
    SCY UT Swim Center: main pool
    noon - 1:15 dove in at 12:12
    wore Speedo endurance jammer
    trained with Korey & Mark
    Beside Larry, Tyler, Jim max, ned bob, dale & paul

    Warm Up
    went 200

    main set

    20 x 50 on 1:10
    4 fl fr fast
    1 easy
    then 4 bk fr, 1 e, 4 br fr, 1 e, 4 fr, 1 e

    500 easy

    20 x 50 k on 1:10
    4 rounds of 4 fast 1 e
    did SDK & fl k on my side no board no fins


    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


    July 5-8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  12. Mon Jan 23rd, 2012, SCY

    by , January 23rd, 2012 at 09:59 AM (Ande's Swimming Blog)
    Mon Jan 23rd, 2012, SCY


    TXLA Master's new schedule:
    Mon / Fri 5:00 - 6:30 am
    Tue / Thu 6:30 - 8:00 am
    Wed / Sat - 7:30 - 9:00 am
    Sun -Thu 12:00 - 1:15 pm

    Sat. swam arrived late for 5;30 - 7:00 practice, scy, main pool north end,
    missed warm up
    main set: 9 x 500, missed 1 & 2
    odds: Fr desc
    evens: various recovery/moderate
    went 5:28 on #9

    Sun did not train


    Whitney Coached
    SCY UT Swim Center: diving well
    5:00 - 6:30 dove in 5:04ish
    wore Speedo PRO jammer
    trained with Todd & Nate
    Beside James Fike, Tyler, Mike, & Larry

    Warm Up
    800 done 75fr, 25 scull, 75fr, 25 scull feet 1st

    main set

    4 rounds of
    400 on 4:40 right into
    200 on 2:20 right into
    100 on 1:10 right into
    050 on 0:30
    100 easy
    round 4 was fins on 1:05 base, didn't wear fins and didn't make it

    3 rounds of
    4 x 50 k done 25 fast, 25 easy on 1:00
    4 x 25 odds fast evens 1 breath on 0:30


    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


    July 5-8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX

    Updated January 23rd, 2012 at 03:51 PM by ande

    Categories
    Swim Workouts
  13. Fri Jan 20th, 2012 Back from the Big Easy

    by , January 20th, 2012 at 10:00 AM (Ande's Swimming Blog)
    Fri Jan 20th, 2012, SCY

    Swam Fast Friday on Friday the 13th, 6:30 am, pool was set up LCM for the AGP
    but didn't blog,
    we did 3 rounds of:
    400 FR fast (desc)
    100 easy
    50 FAST
    50 easy
    left 15/20 min early to get home

    Then hurried home and we drove to New Orleans Fri Jan 13th Left Mon & got home early early Tue morning, didn't get to bed till 3:00 am so I skipped Tue 6:30 am practice & swam noon instead. I stayed up late again on Tuesday night so I missed Wed 5:00 am practice. Planned to go at noon but my dad asked me to lunch, so I had lunch with him instead, he's 77. Wed afternoon I had another Drs appointment to get the pea sized lump on my right forearm checked, he said it's hard and thinks it's a cyst so I scheduled an appoinment for Wed Feb 1st to get it removed. Might have to be out of the water for a few days after. His assistant offered an appointment on Fri Jan 27th but Larry asked me to do the hour swim on the 28th or 29th.
    Then I slept in Thu Jan 19th & swam at noon.

    TXLA Master's new schedule:
    Sat 1/21 5:30-7 am
    Sun 1/22 none meet at UT
    Mon/Fri 5:00 - 6:30 am
    Tue/Thu 6:30 - 8:00 am
    Wed/Sat - 7:30 - 9:00 am
    Sun -Thu 12:00 -1:15 pm



    Whitney Coached
    SCY UT Swim Center: main pool, north end
    Pool is set up for TXLA's New Years Classic Meet
    5:00 - 6:30 dove in 5:10ish
    wore Speedo PRO jammer
    trained with Natalie Sacco, Todd, Tyler, Larry, Max

    Warm Up
    did easy 50's

    Main Set

    100 Fast from a dive
    cruised it still warming up
    went 56

    200 easy

    8 x 100 fast on 2:30
    held 60's & 61's, went 57 on #8

    100 easy

    50 fast
    went 25

    8 x 50 fr on 1:30 from a push
    went 27's

    150 easy

    100 fast in heats
    went 52

    100 easy

    Left elbow hurts a little


    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


    July 5-8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX

    Updated January 24th, 2012 at 10:47 AM by ande

    Categories
    Swim Workouts
  14. Thu Jan 12th, 2012 LCM

    by , January 12th, 2012 at 12:09 PM (Ande's Swimming Blog)
    Thu Jan 12th, 2012 LCM

    Swam Wed at noon LCM, did 2k
    missed AM practice because I had an
    8:15 am Drs appointment to get a pea sized lump on my right forearm checked. She said she thinks it's a cyst or a Lipoma. I have an appointment next Wed to talk about getting it removed.

    Whitney Coached
    LCM UT Swim Center: main pool
    6:30 - 8:00 dove in 6:43
    wore Speedo endurance jammer
    trained with James, Tyler, Todd & Ned
    beside Larry

    Warm Up
    assigned 800
    did 200

    Main Set

    went 3rd, behind Todd & Tyler
    instructions were to swim at 80% effort and make the interval
    4 x 200 fr on 2:40 right into
    4 x 150 fr on 2:00 right into
    4 x 100 fr on 1:20 right into
    4 x 050 fr on 0:40
    Made it, barely, pretty tough set

    assigned: 1200 with fins
    did 1,000 no fins

    got out early,
    missed out on the next set
    pretty sure I couldn't make it.
    2 x 200 fr on 2:30 right into
    2 x 150 fr on 1:55 right into
    2 x 100 fr on 1:15 right into
    2 x 050 fr on 0:40


    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


    July 5-8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX

    Updated January 12th, 2012 at 12:17 PM by ande

    Categories
    Swim Workouts
  15. Tue Jan 10th, 2012 scy

    by , January 10th, 2012 at 10:04 AM (Ande's Swimming Blog)
    Tue Jan 10th, 2012 scy

    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:35
    wore Speedo endurance jammer
    trained with Tyler & Mike
    beside Ned, James, & Larry

    Warm Up
    assigned 4 3 2 1
    did 5 or 600

    Main Set

    25 fl on 20 right into
    50 bk on 40 right into
    75 br on 65 right into
    100 fr on 65
    1:00 rest
    100 IM strong went 1:09
    1:00 rest

    25 fl on 20 right into
    50 bk on 40 right into
    75 br on 65 right into
    100 fr on 65
    1:00 rest
    200 IM strong went 2:24
    1:00 rest

    25 fl on 20 right into
    50 bk on 40 right into
    75 br on 65 right into
    100 fr on 65
    1:00 rest
    300 IM strong went 3:40
    1:00 rest

    25 fl on 20 right into
    50 bk on 40 right into
    75 br on 65 right into
    100 fr on 65
    1:00 rest
    400 IM strong went 4:50
    1:00 rest

    8 x 125 on 1:50
    odds 100 IM 25 fl
    evens kick

    assigned: 5 rounds of
    100 fr fast on 1:00
    100 IM mod on 1:30
    did: the set but held 62 - 4 on fr
    50 easy on evens

    100 easy



    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


    July 5-8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  16. Mon Jan 9th, 2012 scy

    by , January 9th, 2012 at 12:44 PM (Ande's Swimming Blog)
    Mon Jan 9th, 2012 scy

    Missed Sat & Sun

    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:35
    wore Speedo endurance jammer
    trained with Tyler
    beside Max, Larry, Kellie, & Nate

    Warm Up
    assigned 900
    did 600 (200 sw 100k)

    Main Set

    20 x 75, in groups of 5's
    4 fast on tough interval, 1 easy
    1) Fr on 50
    2) k on 1:00
    3) fr on 50
    4) k on 1:00

    1000 fr

    20 x 75, in groups of 5's,
    4 fast on tough interval, 1 easy
    1) Fr on 50
    2) k on 1:00
    3) fr on :50
    4) k did 300 straight went 3:42

    8 x 25 on 35
    odds fast
    evens no breath


    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


    July 5-8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  17. FAST Fri Jan 6th, 2012 scy

    by , January 6th, 2012 at 01:58 PM (Ande's Swimming Blog)
    FAST Fri Jan 6th, 2012 scy

    Weighed 218 after practice

    Recently renewed my USMS membership for 2012 with TXLA / Longhorn Masters
    Don't have a team?
    Consider TXLA / Longhorn Masters.

    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:31
    wore Speedo endurance jammer
    trained with Bob,
    beside Mike, Korey, Todd, Tyler, & Nate

    Warm Up

    did 50's mostly on 40, some on 45, some on 50
    for 20 minutes

    Main Set

    8 x 25 fl FAST on 1:00
    held 12's & 13's

    200 easy

    6 x 50 FAST on 2:00
    1 - 5 fr held 25's 6's &7's
    #6 fly from a dive went 0:25

    300 easy

    4 x 100 FAST k on 4:00
    went 1:10, 1:09, 1:08, 1:04

    400 easy

    2 x 200 on 8:00
    1) fr cruised it went 2:06 or 7

    2) no board fly kick from a dive
    (some SDK but mostly fly kick on my side with arms at my side, did flip turns with 2 right arm pulls to set up my turn
    went 2:16 which is pretty good
    think my best ever 200k might be 2:13 or 2:14


    200 easy


    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


    July 5-8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX

    Updated January 6th, 2012 at 04:34 PM by ande

    Categories
    Swim Workouts
  18. Thu Jan 5th, 2012 scy

    by , January 5th, 2012 at 12:25 PM (Ande's Swimming Blog)
    Thu Jan 5th, 2012 scy

    Recently renewed my USMS membership for 2012 with TXLA / Longhorn Masters
    Don't have a team?
    Consider registering with TXLA / Longhorn Masters. especially if you're fast or fun

    Trained SCY noon yesterday, Wed 1/4
    still feel fried from Sun but not sore


    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:45
    wore Speedo endurance jammer
    trained with Jim, Brandon & Amy
    beside James, Larry, & Ned

    Warm Up
    missed it

    Main Set

    4 x 50 fr on 35
    4 x 25 fl on 30 4 strokes fast

    4 x 100 fr on 1:10
    4 x 25 bk on 30 8 strokes fast

    4 x 150 fr on 1:45 (skipped a 50 on #3)
    4 x 25 br on 30 4 strokes fast, not kicking br yet

    4 x 200 on 2:20 (skipped a 100 on #2)
    4 x 25 fr on 30

    got out early, hope tomorrow's better



    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


    July 5-8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  19. Tue Jan 2nd, 2012 LCM

    by , January 3rd, 2012 at 04:29 PM (Ande's Swimming Blog)
    Tue Jan 2nd, 2012 LCM

    Recently renewed my USMS membership for 2012 with TXLA / Longhorn Masters
    Don't have a team?
    Consider registering with TXLA / Longhorn Masters. especially if you're fast or fun

    Trained SCY yesterday, Mon 1/2
    but didn't blog was helping out wife, arrived 45 min late did
    4 x 75
    12 x 100 on 1:15
    every 4th IM
    800 something then got out, felt fried and tired from Sun but not sore


    Whitney Coached
    LCM UT Swim Center: main pool
    6:30 - 8:00 dove in 6:45
    wore Speedo endurance jammer

    Warm Up

    missed it

    Main Set

    2 rounds of:
    4 x 50 fl desc
    200 fr ned split
    4 x 50 bk desc
    400 fr neg split
    assigned 4 x 50 br, did br pull fl k or bk
    800 fr (R2 got out after 200)

    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


    April 25-30
    USMS SCY Nationals
    Greensboro, NC
    Order of Events


    July 5-8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX

    Updated January 6th, 2012 at 02:02 PM by ande

    Categories
    Swim Workouts
  20. Sun Jan 1st, 2012 SCY went 9,400

    by , January 1st, 2012 at 08:09 PM (Ande's Swimming Blog)
    Sun Jan 1st, 2012 SCY went 9,400

    Recently renewed my USMS membership for 2012 with TXLA / Longhorn Masters
    Don't have a team? Consider registering with us.

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    Scy UT Swim Center: main pool
    Noon - 2:00
    wore Speedo FS pro jammer
    trained with jim & korey
    beside Nate Larry Tyler & James

    Warm Up

    20 x 100 Fr on 1:20 (2000)
    Made em

    Rest 1:00

    Main Set:

    20 x 50 Fr on 0:40 (1000 / 3000)
    Made Em

    Rest 1:00

    20 x 100 Fr on 1:15 (2000 / 5000)
    made em

    Rest 1:00

    20 x 50 Fr on 0:35 (1000 / 6000)
    Made em

    Rest 2:00

    20 x 100 Fr on 1:10 (2000 / 8000)
    Made em

    Rest 2:00

    10 x 100 Fr on 1:10 (1000 / 9000)
    Made em

    rest 1:00

    400 swim down (400 / 9400)


    2012 Meets (I'm considering)

    March 30, 2012
    South Central Zones, SCY
    South Lake, TX

    April 25 - 30
    USMS SCY Nationals
    Greensboro, NC
    Order of Events


    July 5 - 8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events

    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX


    2012 Training Phases

    Jan - Mid March
    do longhorn workouts as written

    Mid March - end of April
    SPEED, STRENGTH, & Meet Prep

    May
    as written

    Jun to Early Aug
    SPEED, STRENGTH, & Meet Prep

    Aug (after zones) - Mid Oct
    as written

    Mid Oct - Dec
    SPEED, STRENGTH, & Meet Prep
    Categories
    Swim Workouts
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