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Swim Workouts

  1. 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
  2. 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
  3. 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
  4. Sat Dec 31, 2011 scy

    by , January 1st, 2012 at 07:16 PM (Ande's Swimming Blog)
    Sat Dec 31, 2011 scy

    Today I 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

    Today was Fast Friday, Marcin from Rocket Science showed up around 6:45 to let folks try out their new suits

    Whitney Coached
    LCM UT Swim Center: main pool
    7:30 - 9:00
    wore Speedo endurance jammer
    trained with max beside jim & James

    Warm Up
    ?

    Main Set:

    [B]4 rounds of

    500 fr desc by rounds
    Rest 1:00
    400 fr mod

    Went
    R1 5:50
    R2 5:35
    R3 5:24
    R4 5:21


    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
  5. FAST FRI Dec 30, 2011 LCM: 200 FL for time

    by , December 30th, 2011 at 11:45 AM (Ande's Swimming Blog)
    FAST FRI Dec 30, 2011 LCM

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

    Sun Jan 1, 2012 practice is noon to 2:00
    she has something long and tough planned

    Trained yesterday, SCY but didn't blog
    missed most of warm up
    a couple highlights were:
    8 x 125 fr on 1:25,
    didn't warm up much, barely missed it but didn't stop
    also did 8 x 100 k on 1:25 held 15's - 17's & went 1:10 on #8
    ALSO noticed my left inner thigh hurt a bit when I kicked breastroke, so no breast kick for a bit

    Subscribe to Ande's Swimming Blog

    Today was Fast Friday, Marcin from Rocket Science showed up around 6:45 to let folks try out their new suits

    Whitney Coached
    LCM UT Swim Center: main pool
    6:30 - 8:00 dove in 1st
    wore Speedo endurance jammer & Rocket Science suit
    trained with Mike, Todd, Tyler, Marcio, Jim, Larry, Robert Killeen, & crazy Keith who begins each work out with a 100 fly,

    Warm Up

    24 x 50 on 45

    Main Set:

    4 rounds of
    50 FAST for time
    100 easy

    R1 FL 27,
    R2 fr 29? kinda screwed up though we were doing a 100
    R3 FL 27
    R4 FL 27

    4 rounds of
    100 fast for time
    200 easy

    R1: missed it: I change into the new Rocket Science jammer wet, so it was a bit of a struggle, BTW I really liked it
    R2 FR 1:01
    R3 FR 1:02, changed back into reg jammer
    R4 FR 1:07 cruised it
    missed some of the swim downs

    200 fast
    my original plan was to do a fast 200 free
    but our swims were in heats & Mike Varozza did a 200 fly so I decided to attempt one too
    I went out smooth and easy
    barely kicked, breathed every stroke, think my 1st 50 was around 31
    approaching the 100 I felt pretty tired & was tempted to quit or switch to backstroke,
    I rested around 5 sec at the 100,
    think I said something like, "this %#!ing hurts"
    then heard the coach and a few friends say
    "C'mon Ande just one more 100, you can do it."
    So I pushed off & kept doing fly
    on the 3rd 50 I switched to a long glide fly stroke putting a long pause out front and considered attempting to sprint that last 50
    but turned and decided just to eliminate the pause, pick up my turn over a bit and not break stroke
    went 2:40 and it hurt, maybe sometime in 2012 I'll try a 2 fly in a meet, it's been years, I think my last was in 1991, 2, or 3


    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

    Updated December 30th, 2011 at 03:06 PM by ande

    Categories
    Swim Workouts
  6. Wed Dec 28, 2011, 1st LCM DOUBLE as a master

    by , December 28th, 2011 at 03:33 PM (Ande's Swimming Blog)
    Wed Dec 28, 2011 LCM

    weighed 222 after practice,
    ate too much this Christmas

    Subscribe to Ande's Swimming Blog

    Kristyne Coached
    LCM UT Swim Center: main pool
    Noon - 1:15 dove in 12:12ish
    wore Speedo endurance jammer
    trained with Bob & Jim (who's been sick)
    beside James

    Warm Up

    did 2 or 300 free

    Main Set:

    came in with a plan
    skip #3 in each set, Dive #4, swim strong but not all out, & go much faster than this morning

    assigned: 4 x 100 IM on 1:45 desc
    did: 1 & 2, skipped 3,
    went 1:12 on #4

    assigned 300 fr 75%
    did 200 fr easy

    assigned: 4 x 200 IM on 3:20 desc
    did: 1 & 2, skipped 3,
    went 2:31 on #4

    assigned: 300 fr 75%
    did 200 easy


    assigned: 4 x 300 IM on 5:20 desc
    did: 1 & 2, skipped 3,
    went 3:54 on #4

    assigned: 300 fr 75%
    did: skipped it & got out
    Categories
    Swim Workouts
  7. Wed Dec 28, 2011 LCM

    by , December 28th, 2011 at 11:23 AM (Ande's Swimming Blog)
    Wed Dec 28, 2011 LCM

    Sun Jan 1, 2012 practice is noon to 2:00
    think she might have something tough planned

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    LCM UT Swim Center: main pool
    6:30 - 8:00 dove in 6:34
    wore Speedo endurance jammer
    trained with Mike, Todd, Tyler, & Kristyne

    Warm Up

    300 fr (missed 200)
    200 IM
    300 fr
    200 IM

    Main Set:

    4 x 100 IM on 1:40 desc

    400 fr 75%

    4 x 200 IM on 3:20 desc
    went 2:45ish

    400 fr 75%

    4 x 300 IM on 5:00 desc
    went 4:08

    400 fr 75%

    50 easy
    Categories
    Swim Workouts
  8. Tue Dec 27, 2011, back after a 3 day break

    by , December 27th, 2011 at 11:51 AM (Ande's Swimming Blog)
    Tue Dec 27, 2011

    Hope you had an awesome Christmas / Holiday

    I did not train Sat, Sun or Mon
    I planned on Mon but it didn't work out, we had noon practice and I missed it
    Heard they went 5,300 long course
    just found out
    Sun Jan 1, 2012 practice is
    noon to 2:00


    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:34ish
    wore Speedo endurance jammer
    trained with Mike
    beside Todd, Tyler, James, Keith and Paul

    Warm Up

    400 fr (missed 2 or 300)
    100 fl krLs
    300 fr
    100 bk KRLS
    200 K went 2:33
    100 BR KRLS

    Main Set:

    8 x 25 fl on 20
    rest 1:00

    8 x 50 fl bk on 40
    rest 1:00

    8 x 75 fl bk br on 1:00
    rest 1:00

    8 x 100 IM on 1:20
    rest 1:00

    8 x 100 k
    odds fl no board
    evens flutter with board

    100 easy
    Categories
    Swim Workouts
  9. FAST Fri Dec 23, 2011 LCM

    by , December 23rd, 2011 at 11:18 AM (Ande's Swimming Blog)
    FAST Fri Dec 23, 2011

    swam both LCM
    Wed & Thu
    Wed I still felt fried from Monday's double

    Thu I made
    6 x 150 on 2:00 &
    8 x 150 on 1:55 LCM


    Whitney Coached
    LCM UT Swim Center: main pool
    6:30 - 8:00 dove in 6:34ish
    wore Speedo endurance jammer
    trained with Ed,
    beside Larry, Todd, Tyler, Jim, & Ned

    Warm Up

    did easy 50's till 6:45

    Main Set:

    4 rounds of
    4 x 100 fast on 2:30
    400 easy on 8:00

    R1 went 1:09, 8, 7 6
    R2 went 1:08, 7, 6 5
    R3 kicked
    R4 cruised 1 - 3 around 1:15
    got extral 1.5 min rest before #4
    went 1:01
    200 easy

    Updated December 24th, 2011 at 09:10 AM by ande

    Categories
    Swim Workouts
  10. Tue Dec 20 2011 FRIED

    by , December 20th, 2011 at 11:30 AM (Ande's Swimming Blog)
    Tue Dec 20 2011 FRIED

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    scy UT Swim Center: diving well
    6:30 - 8:00 dove in 6:34ish
    wore Speedo endurance jammer
    trained with Jim & Paul
    beside tyler & Dakota

    Warm Up

    200 fr 150 br 100 bk 50 fl
    100 100 100

    Main Set:

    20 x 50 fr on 40 right into
    20 x 25 fl on 25 (best ave, don't break stroke & didn't) did 5 SDKs on each one

    1:00 rest

    10 x 100 fr on 1:15 right into
    20 x 25 bk on 25 (best ave)
    started hurting on the fr, felt like my left thigh was going to cramp

    assigned 5 x 200 on 2:25
    did 2 did 150's on 3
    really hurting and fried from yesterday's double

    20 x 25 br on 30 (best ave)
    Categories
    Swim Workouts
  11. Double Mon Dec 19th 2011

    by , December 19th, 2011 at 03:41 PM (Ande's Swimming Blog)
    Mon Dec 19th 2011

    Whitney Coached
    scy UT Swim Center: main pool
    NOON - 1:00 dove in 12:04
    wore Speedo endurance jammer
    trained beside Jim & Bob

    Warm Up

    3 rounds of
    150 fr 75 fl bk br 25 fr fast 1 breath

    Main Set:

    assigned: 2 rounds of
    400 on 4:40 right into
    4 x 50 on :40 done 25 fl 25 fr right into
    300 fr on 3:30 right into
    3 x 50 on :40 done 25 bk 25 fr right into
    200 fr on 2:20 right into
    2 x 50 on :40 done 25 br 25 fr right into
    100 fr on 1:10
    1 x 50 fr on 40

    DID: all of round 1 & made it
    skipped a 50 in the 400 & 300 on round 2
    started to hurt & feel fried
    did close to 9k today
    Categories
    Swim Workouts
  12. Mon Dec 19th 2011

    by , December 19th, 2011 at 10:12 AM (Ande's Swimming Blog)
    Mon Dec 19th 2011

    Did not swim or lift yesterday but got most of our christmas shopping done.

    Subscribe to Ande's Swimming Blog
    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:46ish
    wore Speedo endurance jammer
    trained with Korey tyler and todd
    beside Larry Pat & James

    Warm Up

    4 rounds of
    150 fr 75 fl bk br 25 fr fast 1 breath

    Main Set:

    2 rounds of
    400 on 4:40 right into
    4 x 50 on :40 done 25 fl 25 fr right into
    300 fr on 3:30 right into
    3 x 50 on :40 done 25 bk 25 fr right into
    200 fr on 2:20 right into
    2 x 50 on :40 done 25 br 25 fr right into
    100 fr on 1:10
    pretty challenging but made it

    assigned 8 x 125 on 1:50
    odds 100 k 25 no breath
    evens 25 fl 1 breath 100 fr dps
    did 3 reps then started skipping a 50 on each

    16 x 25 4 strokes fast off each wall
    did 6 SDKs fast

    100 easy

    25 SDK FAST from a roll dive whitney timed
    went 10.6
    Categories
    Swim Workouts
  13. Sat Dec 18th 2011. LCM

    by , December 17th, 2011 at 06:37 PM (Ande's Swimming Blog)
    Sat Dec 18th 2011

    [ame="http://www.usms.org/forums/showpost.php?p=256434&postcount=1731"]Swim Faster Faster[/ame] went over 300,000 views today!



    Subscribe to Ande's Swimming Blog
    Whitney Coached
    LCM UT Swim Center: main pool
    7:30 - 9:00 dove in on time
    wore speedo endurance jammers
    trained with
    Tyler chris jim Korey & Kelly
    Robert Killeen

    Warm up
    2 rounds of 300 100 100

    Main Set:

    4 x 100 fr desc on 1:30
    Went 1:10

    4 x 50 done 25fl fast 25 drill

    4 x 150 fr desc on 2:15
    Went 1:48

    4 x 50 done 25 bk fast 25 drill

    4 x 200 fr desc on 3:00went 2:24

    4 x 50 done 25 bk fast 25 drill

    Assigned 4 x 300 fr desc on 4:30
    Did 200 on 2
    300's on 3 & 4
    went 3:48

    4 x 50 done 25 fr fast 25 drill
    Categories
    Swim Workouts
  14. FAST Fri Dec 16th 2011

    by , December 16th, 2011 at 11:12 AM (Ande's Swimming Blog)
    FAST Fri Dec 16th 2011

    Doubled yesterday but didn't blog 2nd practice, similar to the morning but did more on 1:10, swam over 8k yesterday

    [ame="http://www.usms.org/forums/showpost.php?p=256434&postcount=1731"]Swim Faster Faster[/ame] went over 300,000 views today!



    Subscribe to Ande's Swimming Blog
    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:46ish
    wore FS II legs
    trained with Korey & David Van Dam
    beside Tyler Tod, Ned, Keith and Katie



    Main Set:

    40 x 100's on 2:00
    5 easy
    5 fast best average
    didn't do so great on the fast best average
    held 59 - 1:03's

    100 easy

    100 fast from a dive
    went 55

    Updated December 16th, 2011 at 02:20 PM by ande

    Categories
    Swim Workouts
  15. Thu Dec 15th 2011

    by , December 15th, 2011 at 12:46 PM (Ande's Swimming Blog)
    Thu Dec 15th 2011

    Subscribe to Ande's Swimming Blog

    [ame="http://www.usms.org/forums/showpost.php?p=256434&postcount=1731"]Swim Faster Faster[/ame] is approaching 300,000 views
    is that crazy or what?

    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:46ish
    need to leave sooner
    wore B70 jammer
    trained with Larry, Mark, Joe, Kristyne and Katie
    beside Tyler & Ned

    Warm up
    missed it

    Main Set:

    45 x 100
    in sets of 5's

    odd sets: 5 on the fastest interval you can make; since it was my warm up I did 4 sets on 1:15 & 1 on 1:10,
    Tyler & Ned were next to me in the skinny lane
    tyler made 5 sets of 5 x 100 on 1:05, I had no interest in attempting to warm up on 1

    evens were moderate with various assignments like reverse IM, 12 breaths / 15 sec rest at each 100, 75 easy 25 underwater

    did em all & might double to have more fun more
    Categories
    Swim Workouts
  16. Wed Dec 14th 2011

    by , December 14th, 2011 at 01:32 PM (Ande's Swimming Blog)
    Wed Dec 14th 2011

    Subscribe to Ande's Swimming Blog

    [ame="http://www.usms.org/forums/showpost.php?p=256434&postcount=1731"]Swim Faster Faster[/ame] is approaching 300,000 views
    is that crazy or what?
    Just Updated the SFF Index


    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:44ish need to leave sooner
    wore B70 jammer
    trained with Larry, Jim & Kellie
    beside Tyler Marcio, James, Ned, Jim, Max & Keith

    Warm up
    swam 2 or 300

    Main Set:

    2 rounds of:
    100 fl bk
    100 fr
    100 bk br
    100 fr
    100 br fr
    100 fr
    R1 on 1:20
    R2 & 3 on 1:25

    4 rounds of
    75 1 breath, 2, breath, 3 breath per 25
    25 fast
    200 done 25 fl 25 fr 25 bk 25 fr 25 br 25 fr 50 k

    assigned 800 75 mod dps 25 fast
    did 25 easy 25 easy speed SDK
    Categories
    Swim Workouts
  17. Tue Dec 13th 2011: Trained with Dave Sims

    by , December 13th, 2011 at 02:26 PM (Ande's Swimming Blog)
    Tue Dec 13th 2011

    Subscribe to Ande's Swimming Blog

    [ame="http://www.usms.org/forums/showpost.php?p=256434&postcount=1731"]Swim Faster Faster[/ame] is approaching 300,000 views
    is that crazy or what?
    Just Updated the SFF Index


    Whitney Coached
    scy UT Swim Center: main pool
    5:30 - 7:00 dove in 5:38ish
    wore B70 jammer
    trained with 1980 Olympian Dave Sims who was in town on biz,
    he's 49 & went 50 SCM fr 24.0 / 100 fr 52.9 at long beach
    beside Tyler Ned, Jim, Max & Keith

    Warm up
    swam 4 or 500

    Main Set:

    4 x 100 IM desc 20 sec rest

    8 x 50 fr odds on 40 evens on 35

    4 x 200 IM desc 30 sec rest between each

    8 x 50 on 35

    4 x 400 IM desc on 40 sec rest

    assigned 8 x 50 on 35/40
    skipped it

    8 x 25
    odds no breath
    evens easy

    Updated December 13th, 2011 at 02:52 PM by ande

    Categories
    Swim Workouts
  18. Mon Dec 12th 2011

    by , December 12th, 2011 at 12:01 PM (Ande's Swimming Blog)
    Mon Dec 12th 2011

    Subscribe to Ande's Swimming Blog

    did not train, Thu, Fri, Sat & Sun
    Decided to take a break

    [ame="http://www.usms.org/forums/showpost.php?p=254975&postcount=1715"]Swim Faster Faster[/ame] is approaching 300,000 views
    is that crazy or what, pretty soon it's likely to pass up [ame="http://www.usms.org/forums/showthread.php?t=4298"]Ande's Swimming Blog[/ame] which has 304,300 views

    Whitney Coached
    scy UT Swim Center: main pool north end
    5:30 - 7:00 dove in 5:38ish
    wore B70 jammer
    trained with Todd beside Jim, Tyler, James max & nate


    Warm up
    swam easy 50's

    Main Set:

    10 x 100
    1 on 1:25, # 2 on 1:20 ... #5 on 1:05, # 6 on 1:05, 7 on 1:10, ... 10 on 1:25
    felt slow skipped a couple 50's

    500 with 3 SDKs off each wall

    assigned
    10 x 100 pulling
    1 on 1:20, # 2 on 1:15 ... #5 on 1:00, # 6 on 1:00, 7 on 1:05, ... 10 on 1:20
    felt slow skipped a couple 50's
    caught a ride on the big blue paddle express (todd)

    kicked 2 rounds of
    25 50 75 100 100 75 50 25
    1st on 25 base
    2nd on 20 base

    12 x 50 on 40
    1) fl bk
    2) bk br
    3) br fr
    Categories
    Swim Workouts
  19. Wed Dec 7th 2011

    by , December 7th, 2011 at 12:46 PM (Ande's Swimming Blog)
    Wed Dec 7th 2011


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    JR Nats start tomorrow at the UT swimcenter where I train so our only workouts are 5:00 am - 6:30 am

    Whitney Coached
    scy UT Swim Center: main pool north end
    5:00 - 6:30 dove in 5:16ish
    wore B70 jammer
    trained with max & nate
    beside Tyler Todd & James

    Warm up
    missed most of it DID a 200 fr

    Main Set:

    4 rounds (one each stroke IM order) of:

    4 x 25 on 30 desc
    3 x 50 on 1:00 desc
    2 x 75 on 1:30 desc
    100 fast followed by
    400 something

    felt great yesterday and made some tough sets
    today felt like I couldn't fight my way out of a wet paper bag
    felt slow and weak

    ~ ~ ~ ~

    My next meet will probably be SCY zones
    Categories
    Swim Workouts
  20. Tue Dec 6th 2011

    by , December 7th, 2011 at 12:20 PM (Ande's Swimming Blog)
    Tue Dec 6th 2011


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    Whitney Coached
    scy UT Swim Center: main pool north end
    6:30 - 8:00 dove in 1st
    wore B70 jammer
    trained with mike & nate

    Warm up

    900

    Main Set:

    5 x 200 fr on 2:30

    switched to diving well

    5 x 200 fr on 2:15 went 2nd behind mike
    kinda surprised I MADE IT!

    5 x 150 k on 2:00
    Made it

    5 x ? on 1:30

    CAN'T REMEMBER THE REST
    I THINK THERE WAS A LITTLE SOMETHING BETWEEN ROUNDS
    Categories
    Swim Workouts
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