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Swim Workouts

  1. Tue May 19th, 2009

    by , May 19th, 2009 at 11:38 AM (Ande's Swimming Blog)
    Tue May 19th, 2009

    FINA launched their list of [ame="http://forums.usms.org/showpost.php?p=180995&postcount=1195"]approved suits[/ame]


    experimenting with fly kick freestyle (FK fr) when I'm swimming sets where I'd use a 2 beat kick. FK fr might be faster, my fly kick is faster & more powerful than my flutter kick and my legs stay more streamlined


    NEXT MEETS

    Thu June 11 - 14, 2009
    Senior Circuit #3
    Austin, TX

    Fri July 18 - 19 2009
    USMS South Central Zone Long Course Championship Meet
    Woodlands, TX



    TODAYS SWIM PRACTICE

    LCM & SCY
    6:30 - 8:00
    whitney Coached
    TSC diving well
    swam with tyler, todd,tenille & nate,
    beside marcio, doug, & ned

    warm up
    200 fr
    100k
    200 fr
    100k
    200 fr
    100k went 1:30

    400 fr on 5:30
    went 4:40

    4 x 25 fl on 30

    400 fr on 5:30
    went 4:22

    4 x 25 bk on 30


    400 fr on 5:30
    went 4:17

    4 x 25 br on 30

    400 fr on 5:30
    went 4:09

    4 x 25 fr on 30

    got out to make an 8:00 meeting

    Updated May 19th, 2009 at 10:12 PM by ande

    Categories
    Swim Workouts
  2. Mon May 18th, 2009

    by , May 18th, 2009 at 10:50 AM (Ande's Swimming Blog)
    Mon May 18th, 2009

    continuing to experiment with fly kick freestyle (FK fr) when I'm swimming sets where I'd use a 2 beat kick. FK fr might be faster, my fly kick is faster & more powerful than my flutter kick and my legs stay more streamlined


    NEXT MEETS

    Thu June 11 - 14, 2009
    Senior Circuit #3
    Austin, TX

    Fri July 18 - 19 2009
    USMS South Central Zone Long Course Championship Meet
    Woodlands, TX


    weights at world gym

    lat press 8 x 40 8 x 45 8 x 50

    lat pull 8 x 165 6 x 205 6 x 205

    bench 8 x 135 6 x 185 6 x 190

    leg press 10 x 180 8 x 270 5 x 360


    TODAYS SWIM PRACTICE

    SCY
    6:30 - 8:00
    whitney Coached
    TSC diving well
    swam with todd, russell, & nate,
    beside chris, doug, & tyler

    warm up
    4 x (100 fr 25k 100 IM 25 fr)


    4 x 200 IM on 3:00

    4 x 25 fl desc on 35


    4 x 200 IM on 3:00

    4 x 50 bk desc on :55


    4 x 200 IM on 3:00

    4 x 75 br desc on :55


    assigned: 4 x 200 fr pull on 2:10
    did: 200 fr on 2:10, 150 fr, 150 fr, 200 fr on 2:10

    4 x 100 fr desc on 1:30
    went 56

    12 kick SDK sprint

    50 easy

    25 SDK no breather

    50 easy

    25 sdk no breather

    50 easy

    25 sdk no breather

    Updated May 18th, 2009 at 10:56 AM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  3. Sat May 16th, 2009

    by , May 16th, 2009 at 02:03 PM (Ande's Swimming Blog)
    Sat May 16th, 2009

    NEXT MEETS

    Thu June 11 - 14, 2009
    Senior Circuit #3
    Austin, TX

    Fri July 18 - 19 2009
    USMS South Central Zone Long Course Championship Meet
    Woodlands, TX


    TODAYS SWIM PRACTICE

    scy
    7:30 - 9:00
    whitney Coached
    TSC diving well
    swam with tyler, jon, chris, mary, amrussel Matt paul & marcio

    warm up
    1000

    7 x 100 fr on 1:15

    600

    7 x 100 on 1:15 done 75 fr 25 bk

    600

    7 x 100 on 1:15 DONE 50 FR 50 im

    600

    12 X 25
    evens easy free on 1:00
    odds FAST SDK on 0:20
    Categories
    Swim Workouts
  4. Fri May 15th, 2009 LCM FAST FRIDAY

    by , May 15th, 2009 at 12:17 PM (Ande's Swimming Blog)
    Fri May 15th, 2009

    weighed 217

    NEXT MEETS

    Thu June 11 - 14, 2009
    Senior Circuit #3
    Austin, TX

    Fri July 18 - 19 2009
    USMS South Central Zone Long Course Championship Meet
    Woodlands, TX


    TODAYS SWIM PRACTICE

    LCM
    6:30 - 8:00
    whitney Coached
    TSC main pool
    swam with todd, tyler, larry, doug, jon, chris, mary, amy & brandon
    dove in at 6:35


    warm up
    15 minutes of choice
    did 50's on 50

    200 fr strong on 5:00
    went 2:17

    100 fr strong on 3:00
    went 1:06

    050 fr strong on 2:00
    went 27

    changed into B70

    5 x 200 fr on 5:00
    dove
    went 2:19, 2:18, 2:17, 2:19, 2:19

    500 easy

    5 x 100 fr on 3:00
    dove
    went 1:06, 1:06, 1:06, 1:06, !:03

    100 easy

    50 fr fast went 26

    50 easy

    Doug Dude asked me to do a couple fast SDKs at the end of each practice
    so we did a
    12 kick SDK sprint
    25 easy
    20 kick SDK sprint
    25 easy
    Categories
    Swim Workouts
  5. Thu May 14th, 2009

    by , May 14th, 2009 at 10:57 AM (Ande's Swimming Blog)
    Thu May 14th, 2009

    weighed 217

    What's next?
    Today at breakfast Todd asked me,
    "Which LCM records are you closest to?"

    Here's the national records:
    M45-49 Long Course Meters Records
    50 Free Paul Smith 08-10-06 24.29
    100 Free Jack Groselle 08-23-99 53.90
    200 Free Paul Smith 08-10-06 2:00.44
    400 Free Dennis G Baker 07-19-08 4:09.20
    800 Free Jim Mcconica 08-23-99 8:58.84
    1500 Free George Tidmarsh 08-15-05 17:10.90
    50 Back Steve Wood 06-07-08 28.05
    100 Back Steve Wood 06-08-08 1:00.13
    200 Back Steve Wood 06-07-08 2:18.44
    50 Breast David M Guthrie 06-08-08 30.59
    100 Breast David M Guthrie 08-16-08 1:07.38
    200 Breast David M Guthrie 08-17-08 2:27.79
    50 Fly Paul Smith 08-10-06 25.90
    100 Fly Paul Carter 08-04-02 56.42
    200 Fly Dennis G Baker 07-19-08 2:04.07
    200 IM Dennis Baker 08-10-06 2:16.12
    400 IM Dennis Baker 08-10-06 4:50.73

    here's the FINA WRs as of 11/08

    last year in the ____ (event) I went ___ which is ____ away from the WR

    50 back 28.14 0.09
    50 fly 26.03 0.13
    50 free 24.50 0.21

    I also feel like the 2:18.25 200 back is pretty soft, Chris Stevenson is likely to knock it way down this summer.


    NEXT MEETS


    Thu June 11 - 14, 2009
    Senior Circuit #3
    Austin, TX


    Fri July 18 - 19 2009
    USMS South Central Zone Long Course Championship Meet
    Woodlands, TX




    weights at world gym

    lat press 8 x 40 8 x 45 8 x 50

    lat pull 8 x 165 6 x 205

    bench 8 x 135 6 x 185

    leg press 10 x 220 8 x 320


    TODAYS SWIM PRACTICE

    LCM & SCY
    6:30 - 8:00
    whitney Coached
    TSC main pool & diving well
    swam with todd, russell, & larry,
    beside chris, doug, tyler

    warm up
    LCM
    300
    50
    50
    300
    50
    50
    300
    50
    50

    moved to diving well

    5 x _____ scy on 2:15
    85%
    went 175's then 200 on #5

    4 x 25 easy on 40


    5 x _____ scy on 2:15
    88%
    went 175's then 200 on #5 went 2:07

    4 x 25 easy on 40

    5 x _____ scy on 2:15
    91%
    went 175's then 200 on #5
    on the 200 did 100 swim rest 5 100 swim
    went 59, 1:01

    4 x 25 easy on 40

    assigned 5 x 200 swim with fins scy on 2:15
    did 5 x (100 fr 50 rest 50 easy, but did a 200 on #5)

    50 easy

    25 SDK

    50 easy

    50 done 25 EZ SPD 25 SDK no breather
    went 27

    50 EZ
  6. Wed May 13th, 2009

    by , May 13th, 2009 at 09:58 AM (Ande's Swimming Blog)
    Wed May 13th, 2009

    weighed 217

    The questions I'm asking myself are:
    1) What's next?
    2) What can I do to swim faster faster?

    NEXT MEETS

    June 11 - 14, 2009
    Senior Circuit #3
    Austin, TX

    July 18 - 19 2009
    USMS South Central Zone Long Course Championship Meet
    Woodlands, TX

    woke up late at 5:50


    TODAYS SWIM PRACTICE

    LCM & SCY
    6:30 - 8:00
    whitney Coached
    TSC main pool & diving well
    swam with todd, larry, & russell
    beside jon
    dove in at 6:42

    warm up
    LCM
    300

    moved to diving well
    150 easy

    main set
    50 DROP DOWN SET kicking
    start at 60
    drop interval by 1 second
    60 - 50 kicked breastroke
    49 - 37 kicked fly from
    kicked every other till russell stopped at 29
    (everyone wore fins, I didn't)

    025 fl 10 sec rest after each part
    050 bk
    075 br
    100 fr
    125 fl
    150 bk
    175 br
    200 fr

    16 x 75 on 1:15
    1 - 4 25 1 breath, 25 2 breaths, 25 3 breaths
    5 - 8 fl bk br
    9 - 12 breathe every 5
    13 - 16 bk br fr went 46 on #16
    Categories
    Swim Workouts
  7. Tue May 12th, 2009

    by , May 12th, 2009 at 12:47 PM (Ande's Swimming Blog)
    Tue May 12th, 2009

    weighed 218

    The questions I'm asking myself are:
    1) What's next?
    2) What can I do to swim faster faster?

    NEXT MEETS

    June 11 - 14, 2009
    Senior Circuit #3
    Austin, TX


    July 18 - 19 2009
    USMS South Central Zone Long Course Championship Meet
    Woodlands, TX




    weights at world gym

    lat press 6 x 40 6 x 45 6 x 50

    lat pull 6 x 165 6 x 205

    bench 6 x 135 6 x 185

    leg press 10 x 180 8 x 270


    TODAYS SWIM PRACTICE

    LCM & SCY
    6:30 - 8:00
    whitney Coached
    TSC main pool & diving well
    swam with todd, chris, ned, doug, amy brandon, nate, & matt.

    warm up
    LCM
    300
    50
    50 k
    200
    50
    50 k
    100
    50
    50 k

    moved to diving well
    5 x 200 scy on 2:25
    held under 2:15

    moved back to LCM
    500

    5 x 100 fr on 1:25

    500

    assigned 5 x 200 on 2:45
    did 200, 100, 150, 150, 200

    10 x 25
  8. Monday May 4th Nats in 4 days

    by , May 5th, 2009 at 12:11 PM (Ande's Swimming Blog)
    Mon May 4th, 2009

    yay! B70 legs arrived!

    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    4 days away

    TODAYS SWIM PRACTICE
    LCM & scy
    Swam 5:30 - 6:30
    Whitney Coached
    TSC main pool & dive well
    swam with Larry tyler mike & todd
    dove in 5:35

    warm up
    LCM
    2 snakes which were 10 lengths
    round 1 was 150 fr 50k 50bk
    round 2 was 100 IM 150 fr

    10 x 25 on 30
    4 with 1 breath
    1 fast

    10 x 50
    4 with 3 breaths
    1 fast went 24's

    done
    Categories
    Swim Workouts
  9. Sun May 3rd, 2009 nat's in 5 days

    by , May 3rd, 2009 at 07:18 PM (Ande's Swimming Blog)
    Sun May 3rd, 2009

    here's a pic of nate from last years nats
    I'm diving in in the background


    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    6 days


    weights at world gym

    lat press 6 x 40 5 x 45 5 x 50 5 x 55 3 x 60

    lat pull 6 x 165 5 x 205 4 x 215 3 x 225

    bench 6 x 135 4 x 185 4 x 200 2 x 205

    TODAYS SWIM PRACTICE
    LCM
    Swam noon to 1:15
    Bridgette Coached
    TSC main pool
    swam with Larry & Jon

    warm up
    12 x 50 on 1:05 or more
    increase SDK on each one
    1 - 12
    count strokes

    4 x 50 k desc on 1:30

    25 fr
    roll
    easy speed
    jon timed
    went 10.88

    100 easy

    rest 5 minutes

    25 fr
    roll
    easy speed
    jon timed
    went 10.9

    rest 8 mminutes

    put on b70

    25 fr fast
    roll
    jon timed
    went 10.55

    rest 6 minutes

    25 SDK fast
    went 11.3

    50 easy
  10. Thu Apr 30th, 2009 / 8 days till Nats / 50 bk 23.5

    by , April 30th, 2009 at 11:42 AM (Ande's Swimming Blog)
    Thu Apr 30th, 2009

    Tomorrow we're practicing relay exchanges with electronic timing , touch pads, & reaction pads on blocks so we can measure exchange reaction time


    Ordered B70 Legs,
    hope they arrive soon,
    GOT my modesty suit & a spare pair of googles yesterday



    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    1 week & 1 days / 8 days


    Weights
    Lat pull 6 x 167 6 x 207 5 x 217
    [ame="http://www.usms.org/forums/showpost.php?p=133732"]Lat press[/ame] 6 x 40 6 x 45 6 x 50 5 x 55
    Bench 6 x 135 5 x 185 3 x 200


    TODAYS SWIM PRACTICE
    SCY
    Swam 6:30 - 8:00
    Whitney Coached
    TSC diving well
    swam with Tyler, Todd, Brad, Mike, Larry, Max, Jon, & Mary

    Warm Up
    300
    4 x 25
    300
    4 x 25

    12 x 50 fr
    instructions were to swim easy and make it
    3 on 50
    3 on 45
    3 on 40
    3 on 35

    400 easy

    rested 10 minutes
    switched to B70 Nero Comp

    50 bk fast
    roll
    tyler timed
    went 23.5


    150 easy

    25 fr FAST ([ame="http://www.usms.org/forums/showpost.php?p=178441&postcount=1150"]hand hit press through aka NO PAUSE[/ame])
    roll
    tyler timed
    went 9.7

    50 easy
  11. Wed Apr 29th, 2009 Nats in 9 days

    by , April 29th, 2009 at 12:36 PM (Ande's Swimming Blog)
    Wed Apr 29th, 2009

    Ordered B70 Legs, hope they arrive soon, need to get my modesty suit


    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    1 week & 2 days / 9 days


    TODAYS SWIM PRACTICE
    scy
    Swam 7:45 - 9:00
    Whitney Coached
    TSC main pool
    swam with Tyler, Todd, Brad, Kendal, Mike, Larry, Max & Mary
    saw ned doug, amy brandon, & Michael Lovato
    dove in on time

    Warm Up
    4 x 100
    4 x 075
    4 x 050
    4 x 025

    10 x 50 on 1:05
    01) 1 SDK
    02) 2 SDKs
    03) 3 SDKs
    . . .
    10) 10 SDKs

    100 easy

    rested 10 minutes
    switched to Speedo PRO Hineck

    broken 100 IM
    10 sec rest at each 25
    went 11 11 15 11

    150 easy

    25 SDK
    roll
    whitney timed
    went 10.4

    50 easy

    Updated April 30th, 2009 at 11:26 AM by ande

    Categories
    Swim Workouts
  12. Tue Apr 28th, 2009 Nats: 1 week & 3 days away

    by , April 28th, 2009 at 11:48 AM (Ande's Swimming Blog)
    Tue Apr 28th, 2009

    Ordered B70 Legs, hope they arrive soon, need to get my modesty suit

    Weights

    Lat Press 6 x 40 6 x 45 6 x 50 5 x 55
    lat pull 6 x 167 5 x 207
    bench 6 x 135 6 x 185


    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    1 week & 3 days / 10 days


    TODAYS SWIM PRACTICE
    LCM
    Swam 6:30 - 9:00
    Whitney Coached
    TSC diving well
    swam with Tyler, Todd, Brad, Kendal, Mike, Larry, Max & Mary
    saw ned doug, amy brandon, & Michael Lovato

    dove in 6:38


    Warm Up
    500 warm up

    100 easy

    4 x 25 FAST 10 sec rest between each

    300 easy

    25 fr easy speed
    went 10.5

    150 easy

    25 fr faster
    went 10.0

    50 SDK
    went 24.8

    Updated April 28th, 2009 at 12:03 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  13. Mon Apr 27th, 2009 Nats in 11 days

    by , April 27th, 2009 at 09:45 AM (Ande's Swimming Blog)
    Mon Apr 27th, 2009

    Saturday: DID NOT SWIM

    Sunday: swam at Noon longhorn masters practice in Austin LCM


    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    1 week & 4 days / 11 days


    TODAYS SWIM PRACTICE
    LCM
    Swam 5:30 - 7:00
    Whitney Coached
    TSC main pool
    swam with Todd, Tyler, beside ned, doug, meghan, mike varozza, Mary, & jeff
    dove in 5:35


    Warm Up
    200 sw
    4 x 25
    200 k
    4 x 25
    200 sw


    main set
    assigned 4 x 150
    did 4 x ( 2 x 50)

    4 x 50 fl 3 easy 1 fast

    4 x 100 fr on 1:40

    4 x 50 bk

    4 x 50 fr

    4 x 50 br

    100 easy
    Categories
    Swim Workouts
  14. Fri Apr 24th, 2009 14 days till NATS, FAST FRIDAY

    by , April 24th, 2009 at 09:57 AM (Ande's Swimming Blog)
    Fri Apr 24th, 2009

    Lifted weights yesterday afternoon

    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    2 weeks / 14 days


    TODAYS SWIM PRACTICE
    LCM
    Swam 5:30 - 7:00
    whitney Coached
    TSC main pool
    swam with Tyler, Mary, Larry, Ed, Mike, Ned, Brad Kendal & Todd
    dove in FIRST

    WORE B70

    Warm Up
    2 rounds of
    150 fr FTD
    25 rk 25 ra
    25 lk 25 la
    25 fl 25 fd
    25 bk 25 bkd
    25 br 25 bd
    50 K on back 50 fr

    swim till 5:55
    did a few more 50's

    4 x (50 fast off the blocks followed by 250 easy) on 8 minutes
    I worked all the fast 50's
    went 25.1, 25.1, 25, 26

    assigned 10 x 100 fr on 2:00
    did 4 x 100, swam #1, 3, 5 & 10
    went 69, 66, 66, & 60

    100 easy
  15. Thu Apr 23rd NATS in 15 days

    by , April 23rd, 2009 at 12:28 PM (Ande's Swimming Blog)
    Thu Apr 23rd, 2009

    planned to lift today but overslept this morning, woke at 5:35, needed to leave by 5:15 to lift, plan to lift this afternoon


    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    2 weeks 1 days / 15 days


    TODAYS SWIM PRACTICE
    Swam 6:30 - 8:00
    whitney Coached
    TSC SCY main pool & diving well (the main pool's temp is cooler than the diving well)
    swam with Tyler, Max, Mary, Larry, Ed, Mike & Todd
    dove in at 6:34

    Warm Up
    800 choice
    every 8th length no breath


    Main Set

    4 x 50 fr on 1:00
    hold 200 pace
    went 28's

    assigned 400
    did around 200

    4 x 50 fr on 0:55
    hold 200 pace
    went 27's

    assigned 300
    did around 150

    4 x 50 fr on 0:50
    hold 200 pace
    went 26's & 27's

    assigned 200
    did around 100

    4 x 50 fr on 0:45
    hold 200 pace
    went 26, 27, 27, 25

    100 easy
    Categories
    Swim Workouts
  16. Wed Apr 22nd Nat's 16 days, went 23.7 50 bk

    by , April 22nd, 2009 at 01:07 PM (Ande's Swimming Blog)
    Tue Apr 21st, 2009

    Tweaked my left lower back today
    Chest's feeling a bit better

    here's
    My lifting plan going into Nats:
    1. Thu 04/23 wu, 2 sets reg
    2. Sun 04/26 wu, 3 sets reg (last day of leg weights)
    3. Tue 04/28 wu, 2 sets reg
    4. Thu 04/30 wu, 2 sets reg
    5. Sun 05/03 wu, 2 sets med
    6. Tue 04/05 wu, 1 set light - med


    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    2 weeks 2 days / 16 days


    TODAYS SWIM PRACTICE
    Swam 7:45 - 9:00
    whitney Coached
    TSC SCY main pool
    swam with Tyler, Max, & Mary

    warm up
    last 50 of each is drill
    200 fr
    150 br
    100 bk
    050 fl

    main Set

    4 x 100 on 1:40
    done 25 fl fast, 50 fr fists closed, 25 tarzan
    raced tyler on all the fast 25's

    200 IM K

    4 x 100 on 1:40
    done 25 bk fast, 50 fr fists closed, 25 tarzan

    200 IM dr

    4 x 100 on 1:40
    done 25 br fast, 50 fr fists closed, 25 tarzan

    200 IM swim (skipped it)

    75 easy
    rest 30 sec
    25 fast from a dive

    75 easy
    rest 60 sec
    25 fast from a dive

    75 easy
    rest 90 sec
    25 fast from a dive

    changed into FS PRO Jammer

    75 easy
    rest 120 sec
    25 fr fast from a dive
    went 9.9

    rest 10 minutes

    50 bk fast
    whitney timed
    roll
    fs pro jammers
    went 23.7

    50 easy

    Updated April 23rd, 2009 at 12:20 PM by ande

    Categories
    Swim Workouts
  17. Tue Apr 21st, 2009 Nats 17 days

    by , April 21st, 2009 at 10:16 AM (Ande's Swimming Blog)
    Tue Apr 21st, 2009

    Left lower back feeling better
    Chest a bit sore from Sunday weights


    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    2 weeks 3 days / 17 days


    Lifted at world gym before swimming

    Lat Pull WU 6 x 167, 6 x 175 6 x 187

    Bench press 6 x 135 6 x 155 5 x 175

    Leg press 6 x 180 6 x 270 6 x 360

    [ame="http://www.usms.org/forums/showpost.php?p=133732"]LAT PRESS[/ame] 6 x 40 6 x 45 6 x 50 5 x 55

    [ame="http://www.usms.org/forums/showpost.php?p=171194&postcount=1084"]Bands[/ame]
    12 reps 1 blue
    8 reps 2 blue
    8 reps 3 blue
    8 reps 3 blue


    TODAYS SWIM PRACTICE
    Swam 6:30 - 7:30
    whitney Coached
    TSC SCY main pool
    swam with Mike, Max, & Brad
    beside tyler, todd, larry mary ed, & nate



    warm up
    300

    main Set

    2 x 400 fr rest 1:00 between each
    1 65%
    2 75% went 4:25

    50 EASY

    2 x 300 fr rest 1:00 between each
    1 65%
    2 80% went 3:12

    2 x 200 k rest 1:00 between each
    1 65%
    2 80% went 2:28

    2 x 100 fr
    1 70%
    2 95% dove, whitney timed, FAS PRO Jammer
    went 51.4


    150 easy

    My lifting plan going into Nats:

    Thu 04/23 wu, 2 sets reg

    Sun 04/26 wu, 3 sets reg (last day of leg weights)

    Tue 04/28 wu, 2 sets reg

    Thu 04/30 wu, 2 sets reg

    Sun 05/03 wu, 2 sets med

    Tue 04/05 wu, 1 set light - med

    Updated April 21st, 2009 at 11:06 AM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  18. Mon Apr 20th, 2009 18 days to go

    by , April 20th, 2009 at 10:22 AM (Ande's Swimming Blog)
    Mon Apr 20th, 2009

    Left lower back hurt a little today
    Chest's a bit sore from Sunday weights

    2009 Nats Psych Sheet


    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    2 weeks 4 days / 18 days

    Saturday: Did NOT swim or lift

    Sunday
    Lifted at world gym
    Lat Pull WU 6 x 167, 3 x 207 (right lat hurt so I stopped)
    Bench press 8 x 135 5 x 185 4 x 190 3 x 195 2 x 200
    Leg press 6 x 240 6 x 320 5 x 380
    [ame="http://www.usms.org/forums/showpost.php?p=133732"]LAT PRESS[/ame] 6 x 40 6 x 45 6 x 50 5 x 55
    [ame="http://www.usms.org/forums/showpost.php?p=171194&postcount=1084"]Bands[/ame]
    20 reps 1 blue
    8 reps 2 blue
    8 reps 2 blue 1 red
    8 reps 2 blue 1 red

    Swam 2:30 - 3:30
    Bridgette coached
    swam with Larry & Mark

    went around 2,000


    TODAYS SWIM PRACTICE
    5:30 - 7:00
    Whitney Coached
    TSC LCM main pool
    swam with nate & mike
    beside Tyler & Todd
    dove in on time


    warm up
    200
    200
    200
    200

    main Set

    8 x 50 on 1:00
    25 fl 25 bk first 4 strokes fast

    assigned 400
    did 4 x 50

    8 x 50 on 1:00
    25 bk 25 br first 4 strokes fast

    assigned 400
    did 4 x 50

    8 x 50 on 1:00
    done 25 br 25 fr first 4 strokes fast

    assigned 400
    did 4 x 50

    8 x 50 on 1:00
    25 fr first 4 strokes fast 25 one breath under water

    assigned 400
    did 4 x 50

    assigned 4 x 150
    did skipped it
  19. Fri Apr 17th, 2009

    by , April 17th, 2009 at 11:15 AM (Ande's Swimming Blog)
    Fri Apr 17th, 2009

    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    3 weeks / 21 days


    If I could only do ____ exercise/s to improve my swimming speed, it would be

    1 [ame="http://www.usms.org/forums/showpost.php?p=171194&postcount=1084"]Bands[/ame] or [ame="http://www.usms.org/forums/showpost.php?p=133732"]LAT PRESS[/ame]

    2 Bands / Lat press, & lat pull

    3 Bands / Lat press, lat pull & leg press


    TODAYS SWIM PRACTICE
    5:30 - 7:00
    Whitney Coached
    TSC LCM main pool
    swam with Tyler, Todd, mike, doug, ned, max mary, nate, brandon, amy & jon
    dove in around 5:32 am

    wore a b70 for the entire practice

    warm up
    go through the following, stop at 5:55 am to begin main set:
    300 fr drag finger tips
    100 k did it easy speed went 1:19 LCM
    100 IM

    300 fr drag finger tips
    100 k did it 50 easy 50 easy speed went 36
    100 IM

    300 fr drag finger tips

    MAIN SET

    100 LCM fr fast from a push
    went 1:03


    5 x 100 on 2:00 fast but hold 10 sec slower than 100 time
    went 1:06 - 1:09's

    100 easy on 3:00

    5 x 100 on 2:00 fast but hold 8 sec slower than 100 time
    went 1:06 - 1:08's

    100 easy on 3:00

    5 x 100 on 2:00 fast but hold 6 sec slower than 100 time
    went 1:06 - 1:08's

    100 easy

    100 FAST for time, her words were "see what you can go"
    from a dive
    whitney spot timed,
    no watch just spotting the touch, watching the pace clock & calling out the time
    went 58


    100 easy

    on all the fast free's I did ___ SDKs on the ___
    6 or 7 pushoffs &
    4 or 5 turns

    assigned 500 fr breath control take 6 breaths per length
    did 10 x 50 fr DPS

    Updated April 17th, 2009 at 01:33 PM by ande

    Categories
    Swim Workouts
  20. Thu Apr 16th, 2009 22 Days

    by , April 16th, 2009 at 11:46 AM (Ande's Swimming Blog)
    Thu Apr 16th, 2009

    yesterday I hurt my right lat doing pull ups & maybe bands

    left trapezius hurts a little


    NEXT MEET
    USMS MASTERS SCY NATIONALS
    May 8 - 10
    3 weeks & 1 day / 22 days


    WEIGHTS at world gym in san marcos

    [ame="http://www.usms.org/forums/showpost.php?p=133732"]lat press[/ame] 8 x 040 8 x 045 8 x 050

    bench press 8 x 135 5 x 190 4 x 195

    leg press 8 x 180 8 x 300 6 x 380

    lat pull 8 x 167 (did one rep with 207, it hurt so I stopped)

    [ame="http://www.usms.org/forums/showpost.php?p=171194&postcount=1084"]bands[/ame]
    20 with one blue,
    10 with 2 blue
    (stopped lat hurt)


    TODAYS SWIM PRACTICE
    6:30 - 8:00
    Whitney Coached
    TSC SCY in main pool
    swam with Larry & Dede Griesbauer from Boston who placed 7th at Kona last year 09:39:53, today was her last day with us she's heading back to Boston
    beside Tyler, Todd, brad, & ned,
    dove in around 6:35

    warm up
    weant around 200


    MAIN SET

    assigned 800 fr
    did 8 x 50 fr with 6 SDKs

    4 x 25 fl 6 strokes fast

    assigned 2 x 400
    did 2 x ( 4 x 50 fr with 6 SDKs )

    4 x 25 bk 6 strokes fast

    assigned 4 x 200 fr on 2:40
    did 4 x (2 x 50)

    assigned 4 x 25 br
    did skipped it
    went to locker room
    put on FS PRO jammers

    assigned 8 x 100 fr on 1:20
    DID 6 X 50 FR

    4 X 25 on 30 6 stroke fast

    100 easy

    put on B 70 NC

    50 bk from a turn (watch starts when feet hit wall)
    whitney timed
    went 25.7


    75 easy

    25 FR fast
    roll
    todd timed
    went 10.3

    50 easy

    Updated April 16th, 2009 at 01:30 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts