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Swim Workouts

  1. Mon Jun 8th, 2009 Trained 14 days in a row

    by , June 8th, 2009 at 11:36 AM (Ande's Swimming Blog)
    Mon Jun 8th, 2009

    SR Cir is in 4 days
    plan to rest till the meet gets here

    I've trained every day for the last 14 days

    weighed 216


    TODAYS SWIM PRACTICE

    LCM & scy
    6:30 - 8:00
    Whitney Coached
    TSC main pool & diving well
    swam with chris, larry, brad, nate, ned, tyler todd, & a UT swimmer who has early class

    Warm Up LCM
    4 rounds of
    200 fr
    100 k went 1:31 on 4th round
    50 drill 50 swim

    Main Set LCM

    4 x 100 on 1:20
    3 x 100 on 1:15 missed
    & switched lanes
    1 x 100 on 1:25
    2 x 100 on 1:20
    1 x 100 on 1:15

    assigned 400 IM dr sw
    did: missed most

    LCM next round was pull
    4 x 100 on 1:25
    3 x 100 on 1:20

    moved from main pool to diving well

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

    assigned 400 im drill swim
    did skipped it

    SCY flutter kicking with a board NO FINS
    4 x 100 on 1:35
    3 x 100 on 1:30
    2 x 100 on 1:25
    1 x 100 on 1:20

    50 easy and out

    ~ ~ ~ ~

    today Todd Bartee made this LCM pull set
    4 x 100 on 1:20
    3 x 100 on 1:15
    2 x 100 on 1:10
    1 x 100 on 1:05
    Impressive


    NEXT MEETS

    Senior Circuit #3
    Fri June 12 - 14, 2009
    4 Days away
    Austin, TX

    Events Entered:
    FRI
    04 400 Freestyle (2) 5:07.03 scy 500 fr
    10 050 Freestyle 24.50 LCM
    SAT
    14 200 Freestyle 1:50.70 scy
    18 200 Backstroke 2:21.04 LCM
    20 100 Butterfly 51.80 scy
    SUN
    28 200 Individual Medley 2:24.08 LCM
    38 050 Butterfly (3) 51.80 scy


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

    Friday July 17th Aerosmith is playing with ZZ Top at the
    Cynthia Woods Mitchell Pavillion in the Woodlands
    Tickets
    Categories
    Swim Workouts
  2. 6/7/09

    by , June 7th, 2009 at 08:39 PM (Ande's Swimming Blog)
    Sun June 7th 2009

    TODAYS SWIM PRACTICE

    scy
    noon to 1:15
    Bridgette Coached
    TSC scy diving well
    swam with larry and trent


    Warm Up
    500 easy

    Main Set

    3 x ( 4 x 25, 4 x 50)

    2 x (3 x 200, 3 x 100, 3 x 50)
    Categories
    Swim Workouts
  3. Fri Jun 5, 2009 Fast Friday 800 LCM free for time went . . .

    by , June 5th, 2009 at 10:58 AM (Ande's Swimming Blog)
    Fri Jun 5th, 2009

    weighed 217

    Thinking about doing a 5k this Saturday

    Bought a FS PRO, my other PRO is getting old.


    TODAYS SWIM PRACTICE

    LCM & SCY
    6:30 - 8:00
    Whitney Coached
    TSC main pool & diving well
    swam with Tyler, Todd, jon, chris, Marcio, mike brad, nate, brandon, & amy
    dove in on time

    wore B70

    Warm Up LCM
    5 minutes choice
    went 350

    Main Set LCM

    50 fr FAST from a dive
    went 25

    50 fr easy


    800 LCM fr strong for time
    instruction: hold triathlon pace
    went 9:41
    averaged 1:12.5 per 100
    this is my fastest in practice 800 in years, maybe ever



    kick easy till everyone finished
    went 400


    8 x 100 LCM fr on 2:30
    instruction: add up 100 times, be a minute faster than the 800
    went 1:05's on most,
    1:06 on a couple,
    1:04 on # 7
    1:03 on #8

    Moved to Diving well SCY

    18 x 50 SCY fr on 1:00
    odds: fast for time held 25's & 26's
    evens: easy
    did all fast one free from a push

    rest extra 1:00

    50 free fast from a dive
    in heats
    went 22

    150 easy

    ~ ~ ~ ~ ~

    After practice UT men & UT women were training, I changed then hung around with Eddie and Chris because Jimmy Fiegen was going to do a fast 100 for time
    Jimmy put on a LZR and the zipper split twice so he changed into a size 24 Blue Seventy.
    Swam around for a few minutes then got on the blocks. He went 50.2 for a 100 LCM free in practice.

    ~ ~ ~ ~ ~


    NEXT MEETS

    Senior Circuit #3
    Fri June 12 - 14, 2009
    8 Days away
    Austin, TX

    Events Entered:
    FRI
    04 400 Freestyle (2) 5:07.03 scy 500 fr
    10 050 Freestyle 24.50 LCM
    SAT
    14 200 Freestyle 1:50.70 scy
    18 200 Backstroke 2:21.04 LCM
    20 100 Butterfly 51.80 scy
    SUN
    28 200 Individual Medley 2:24.08 LCM
    38 050 Butterfly (3) 51.80 scy


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

    Friday July 17th Aerosmith is playing with ZZ Top at the
    Cynthia Woods Mitchell Pavillion in the Woodlands
    Tickets

    Updated June 5th, 2009 at 11:14 AM by ande

    Categories
    Swim Workouts
  4. Thu Jun 4th, 2009 Challenging practice

    by , June 4th, 2009 at 11:11 AM (Ande's Swimming Blog)
    Thu Jun 4th, 2009

    Thinking about doing a 5k this Saturday

    Bought a FS PRO, my other pro is getting old.


    TODAYS SWIM PRACTICE

    LCM
    6:30 - 8:00
    Whitney Coached
    TSC main pool
    swam with Tyler, Todd, Larry, doug, ned, brandon, amy & Meghan
    dove in around 6:35 (slept late no weights)

    Warm Up LCM
    600 fr

    Main Set LCM

    400 fr on 6:00 (1:30) went around 5:00
    300 fr on 4:15 (1:25) went around 3:45
    200 fr on 2:40 (1:20) went around 2:25
    100 fr on 1:15 (1:15) went around 1:10
    100 k easy

    400 fr on 6:00 (1:30) went 4:46
    300 fr on 4:15 (1:25) went 3:39
    200 fr on 2:40 (1:20) went 2:22
    100 fr on 1:15 (1:15) went 1:09
    100 k easy

    Folks wore fins on the next set but I did not

    400 fr on 5:40 (1:25) went around 5:00
    300 fr on 4:00 (1:20) went 3:45
    200 fr on 2:30 (1:15) went 2:29
    100 fr on 1:10 didn't make
    100 k easy

    4 x 100 fr on 1:15
    made 'em

    100 easy


    NEXT MEETS

    Senior Circuit #3
    Fri June 12 - 14, 2009
    8 Days away
    Austin, TX

    Events Entered:
    FRI
    04 400 Freestyle (2) 5:07.03 scy 500 fr
    10 050 Freestyle 24.50 LCM
    SAT
    14 200 Freestyle 1:50.70 scy
    18 200 Backstroke 2:21.04 LCM
    20 100 Butterfly 51.80 scy
    SUN
    28 200 Individual Medley 2:24.08 LCM
    38 050 Butterfly (3) 51.80 scy


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

    Friday July 17th Aerosmith is playing with ZZ Top at the
    Cynthia Woods Mitchell Pavillion in the Woodlands
    Tickets
    Categories
    Swim Workouts
  5. Wed Jun 3rd, 2009 confusing set

    by , June 3rd, 2009 at 11:48 AM (Ande's Swimming Blog)
    Wed Jun 3rd, 2009

    Thinking about doing a 5k this Saturday

    Bought a new PRO today, my other pro is getting old.


    TODAYS SWIM PRACTICE

    LCM & scy
    6:30 - 8:00
    Whitney Coached
    TSC main pool
    swam with Tyler, Todd, Larry, Nate, & Brad

    Warm Up LCM
    250 fr
    50 fl
    250 fr
    50 br
    250 fr
    50 bk


    Main Set LCM

    4 x 400 desc 1:00 rest between each done:
    25 fl
    turn around in the middle of the pool
    25 bk,
    50 fl
    25 bk
    turn around in the middle of the pool
    25 br,
    50 bk
    25 br
    turn around in the middle of the pool
    25 fr,
    50 br
    25 fr
    turn around in the middle of the pool
    25 fr,
    50 fr
    I messed up on the first one, didn't catch the turn around in the middle of the pool part

    400 fr

    switch to diving well SCY

    3 x 400 fr desc 1:00 rest between each

    3 x 50 flutter kick with a board on :40
    Made it
    50 easy

    3 x 50 flutter kick with a board on :40
    Made it
    50 easy

    3 x 50 flutter kick with a board on :40
    Made it
    50 easy

    100 easy


    NEXT MEETS

    Senior Circuit #3
    Fri June 12 - 14, 2009
    10 Days away
    Austin, TX
    Events Entered:
    04 400 Freestyle (2) 5:07.03 scy 500 fr
    10 050 Freestyle 24.50 LCM
    14 200 Freestyle 1:50.70 scy
    18 200 Backstroke 2:21.04 LCM
    20 100 Butterfly 51.80 scy
    28 200 Individual Medley 2:24.08 LCM
    38 050 Butterfly (3) 51.80 scy


    USMS South Central Zone Long Course Championship Meet
    Fri July 18 - 19 2009
    Woodlands, TX
    Meet Entry Form
    Found out Aerosmith is playing with ZZ Top on
    Friday July 17th at the
    Cynthia Woods Mitchell Pavillion in the Woodlands
    Tickets

    Updated June 3rd, 2009 at 04:58 PM by ande

    Categories
    Swim Workouts
  6. Tue Jun 2nd, 2009

    by , June 2nd, 2009 at 12:08 PM (Ande's Swimming Blog)
    Tue Jun 2nd, 2009

    Thinking about doing a 5k this Saturday

    Lifted Weights at World Gym this Morning before practice

    TODAYS SWIM PRACTICE

    LCM
    6:30 - 8:00
    Whitney Coached
    TSC main pool
    swam with Tyler, Todd, Larry, Mike, Marcio, Brandon, & Amy

    Warm Up LCM
    10 minutes choice

    Main Set LCM

    40 x 50 FR STRONG on 1:10
    instruction was to pick a strong pace & hold it
    leave 10 sec apart
    held 30's, 31's & 32's
    worked them all, it was grueling
    dove the last one
    went 27
    no Ande-Save-UP on this set
    did 3 - 6 SDKs on each push off

    100 easy

    (there was more but I had to get out at 7:30 to make an 8:00 business meeting)

    those who stayed, reorganized lanes,
    since UT men were getting in at 7:30

    another 100 easy
    then

    20 x 50's on 1:00
    hold the same pace you did on for the 40 on 1:10

    NEXT MEETS

    Senior Circuit #3
    Fri June 12 - 14, 2009
    11 Days away
    Austin, TX
    Events Entered:
    04 400 Freestyle (2) 5:07.03 scy 500 fr
    10 050 Freestyle 24.50 LCM
    14 200 Freestyle 1:50.70 scy
    18 200 Backstroke 2:21.04 LCM
    20 100 Butterfly 51.80 scy
    28 200 Individual Medley 2:24.08 LCM
    38 050 Butterfly (3) 51.80 scy


    USMS South Central Zone Long Course Championship Meet
    Fri July 18 - 19 2009
    Woodlands, TX
    Meet Entry Form
    Found out Aerosmith is playing with ZZ Top on
    Friday July 17th at the
    Cynthia Woods Mitchell Pavillion in the Woodlands
    Tickets
  7. Mon Jun 1st, 2009

    by , June 1st, 2009 at 10:29 AM (Ande's Swimming Blog)
    Mon Jun 1st, 2009

    Thinking about doing a 5k this Saturday

    NEXT MEETS

    Senior Circuit #3
    Fri June 12 - 14, 2009
    11 Days away
    Austin, TX
    Events Entered:
    04 400 Freestyle (2) 5:07.03 scy 500 fr
    10 050 Freestyle 24.50 LCM
    14 200 Freestyle 1:50.70 scy
    18 200 Backstroke 2:21.04 LCM
    20 100 Butterfly 51.80 scy
    28 200 Individual Medley 2:24.08 LCM
    38 050 Butterfly (3) 51.80 scy


    USMS South Central Zone Long Course Championship Meet
    Fri July 18 - 19 2009
    Woodlands, TX
    Meet Entry Form
    Found out Aerosmith is playing with ZZ Top on
    Friday July 17th at the
    Cynthia Woods Mitchell Pavillion in the Woodlands
    Tickets


    TODAYS SWIM PRACTICE

    LCM & SCY
    6:30 - 8:00
    Whitney Coached
    TSC main pool
    swam with Tyler & Todd, Next to Larry, Matt & Nate

    warm up LCM
    2 x (200 sw, 150 k, 100 im, 50 fr)

    Main

    20 x 50 on 50
    done 5 fl, 5 fl bk, 5 fl br, 5 fl fr
    (I drilled the fly)

    500

    6 x 50 on 50
    done 4 bk, 2 bk fl

    MOVED TO DIVING WELL SCY (just before 7:30)

    10 x 50 on 45
    done 2 bk fl, 4 bk br, 4 bk fr

    500 fr take few strokes per length

    12 x 50 on 50
    3 br, 3 br fl, 3 br bk, 3 br fr

    100 easy
    Categories
    Swim Workouts
  8. Sun May 31st, 2009

    by , May 31st, 2009 at 04:16 PM (Ande's Swimming Blog)
    [B]Sun May 31st, 2009[/B

    delts sore from 10k
    have chaffing lines from my B70
    plan to train hard this next week, then do a 3 day rest for Sr Cir

    NEXT MEETS

    Thu June 11 - 14, 2009
    Austin, TX
    Senior Circuit #3
    Austin, TX
    Events Entered:
    04 400 Freestyle (2) 5:07.03 scy 500 fr
    10 050 Freestyle 24.50 LCM
    14 200 Freestyle 1:50.70 scy
    18 200 Backstroke 2:21.04 LCM
    20 100 Butterfly 51.80 scy
    28 200 Individual Medley 2:24.08 LCM
    38 050 Butterfly (3) 51.80 scy


    Fri July 18 - 19 2009
    Woodlands, TX
    USMS South Central Zone Long Course Championship Meet
    Meet Entry Form
    Found out Aerosmith is playing with ZZ Top on
    Friday July 17th at the
    Cynthia Woods Mitchell Pavillion in the Woodlands
    Tickets


    TODAYS SWIM PRACTICE

    LCM
    noon to 1:15
    Bridgette Coached
    TSC main pool
    swam with Larry and Chris

    warm up
    went around 400

    Main LCM

    6 x 100 fr on 1:30 desc 1 -3

    6 x 50 on 50 desc 1 - 3

    6 x 100 fr on 1:30 desc
    went 1:04

    6 x 50 on 50 desc 1 - 3
    did last one fly
    went 28 high

    100 easy

    got out early
    Categories
    Swim Workouts
  9. all my 100 splits on yesterday's 10k (in seconds)

    by , May 31st, 2009 at 10:08 AM (Ande's Swimming Blog)
    here's all my 100 splits on yesterday's 10k
    (in seconds)
    did not warm up

    swim center LCM

    75
    79
    80
    80
    79 500 393 sec

    79
    78
    78
    77
    77 1000 389 sec

    77
    77
    77
    77
    76 1500 (swam straight) 384 sec 1,166 sec

    87
    ? can't read
    ? can't read
    80 started doing repeat 100's
    80 2000

    79
    79
    80
    80
    80 2500 398 sec

    80
    80
    81
    81
    115 3000 (first long break) 437

    81
    81
    81
    81
    86 3500 (started doing repeat 100's on 1:25) 410

    83
    104 break
    83
    84
    85 4000 439

    85
    86
    83
    86
    85 4500 425

    84
    90 (short break)
    85
    86
    86 1:08:58 5000 431

    91
    86
    86
    104 (longer break)
    86 5500 453

    85
    84
    85
    85
    85 6000 424

    86
    83
    79 (larry took a break and got behind me, so I picked up the pace to lap him)
    79
    78 6500 405

    79
    78
    80
    83
    84 7000 404

    83
    98 break
    81
    83
    81 7500 426

    80
    80
    80
    80
    82 8000 402

    87
    91 break
    83
    83
    82 8500 426

    82
    81
    84
    83
    85 9000 415

    101 last long break
    84
    84
    85
    85 9500 439

    84
    83
    80
    82
    82 10000 2:19:33.52 411

    online entry form

    rules

    Updated June 1st, 2009 at 04:57 PM by ande

    Categories
    Swim Workouts , Masters Swim Meets / Events
  10. Fri May 29th, 2009 fast friday, sort of whipped, 10k on Sat.

    by , May 29th, 2009 at 11:19 AM (Ande's Swimming Blog)
    Fri May 29th, 2009

    Plan to do the Postal 5k & 10k tomorrow Larry & Tyler at 6:30 am, haven't swum that far in years.
    What do you think?

    NEXT MEETS

    Thu June 11 - 14, 2009
    Austin, TX
    Senior Circuit #3
    Austin, TX
    Events Entered:
    04 400 Freestyle (2) 5:07.03 scy 500 fr
    10 050 Freestyle 24.50 LCM
    14 200 Freestyle 1:50.70 scy
    18 200 Backstroke 2:21.04 LCM
    20 100 Butterfly 51.80 scy
    28 200 Individual Medley 2:24.08 LCM
    38 050 Butterfly (3) 51.80 scy


    Fri July 18 - 19 2009
    Woodlands, TX
    USMS South Central Zone Long Course Championship Meet
    Meet Entry Form
    Found out Aerosmith is playing with ZZ Top on
    Friday July 17th at the
    Cynthia Woods Mitchell Pavillion in the Woodlands
    Tickets

    Weighed 219 today

    TODAYS SWIM PRACTICE

    LCM & scy
    6:30 - 8:00
    whitney Coached
    TSC main pool
    swam with mike, todd, tyler, amy, brandon, brad & larry


    warm up LCM
    instruction: 10 minutes choice
    200 fr
    then did 50's on 50

    Main LCM

    5 x 100 fr desc on 3:00
    went 1:11, 1:09, 1:07, 1:05, 59

    SCY Moved to diving well

    200 easy

    500 fr fast
    instruction was to hold final 100 pace
    went 5:18

    200 easy

    500 k fast (with fins but I didn't wear fins)
    was 2:24 at 200, got passed stopped on wall
    went 6:40 ish

    5 x 100 desc on 3:00
    went 1:05, 4, 3, 1, 52

    200 easy

    assigned 500 fast
    did 100 easy speed, 50 rest, 100 easy speed, 50 rest, 200 easy speed

    200 easy
    Categories
    Swim Workouts
  11. Thursday, May 28th, 2009 another toughy

    by , May 28th, 2009 at 11:41 AM (Ande's Swimming Blog)
    Thu May 28th, 2009

    Larry & Tyler are doing the Postal 10k this Saturday at 6:30 am, I'm thinking about it, haven't swum that far in years.
    What do you think?


    the:
    FINA WORLD MASTERS RECORDS - SHORT COURSE METERS MAY 2009


    NEXT MEETS

    Thu June 11 - 14, 2009
    Austin, TX
    Senior Circuit #3
    Austin, TX
    Events Entered:
    04 400 Freestyle (2) 5:07.03 scy 500 fr
    10 050 Freestyle 24.50 LCM
    14 200 Freestyle 1:50.70 scy
    18 200 Backstroke 2:21.04 LCM
    20 100 Butterfly 51.80 scy
    28 200 Individual Medley 2:24.08 LCM
    38 050 Butterfly (3) 51.80 scy


    Fri July 18 - 19 2009
    Woodlands, TX
    USMS South Central Zone Long Course Championship Meet
    Meet Entry Form
    Found out Aerosmith is playing with ZZ Top on
    Friday July 17th at the
    Cynthia Woods Mitchell Pavillion in the Woodlands
    Tickets


    weights at world gym

    lat press 8 x 40 8 x 45 8 x 50 6 x 55

    lat pull 8 x 165 6 x 205 6 x 205

    bench 8 x 135 6 x 185 3 x 195 3 x 195

    leg press 8 x 180 8 x 270 6 x 360

    bands



    TODAYS SWIM PRACTICE

    LCM
    6:30 - 8:00
    whitney Coached
    TSC main pool
    swam with russell, chris, tyler, todd, doug, amy, brandon, & larry


    warm up LCM
    500 fr
    400
    300 k
    200
    100

    Main LCM


    20 x 50 fr on :40
    made em

    10 x 100 on 1:20
    made em
    held 1:10's & 11's

    20 x 50 fr on :40
    made em

    5 x 100 on 1:15
    made em held 1:10's

    100 easy
  12. Wed May 27th, 2009

    by , May 27th, 2009 at 12:28 PM (Ande's Swimming Blog)
    Wed May 27th, 2009

    weighed 218 after practice,
    hope to be 210 - 212 when Sen Cir 3 arrives.

    noticed the: FINA WORLD MASTERS RECORDS - SHORT COURSE METERS MAY 2009


    NEXT MEETS

    Thu June 11 - 14, 2009
    Austin, TX
    Senior Circuit #3
    Austin, TX
    Events Entered:
    04 400 Freestyle
    10 050 Freestyle
    14 200 Freestyle
    18 200 Backstroke
    20 100 Butterfly
    28 200 Individual Medley
    38 050 Butterfly


    Fri July 18 - 19 2009
    Woodlands, TX
    USMS South Central Zone Long Course Championship Meet
    Meet Entry Form
    Found out Aerosmith is playing with ZZ Top on
    Friday July 17th at the
    Cynthia Woods Mitchell Pavillion in the Woodlands
    Tickets



    TODAYS SWIM PRACTICE

    LCM & SCY
    6:30 - 8:00
    whitney Coached
    TSC main pool & diving well
    swam with mike & nate
    beside larry, russell, brad, & jon



    warm up LCM
    100 fr
    100 fl drill
    100 fr
    100 bk
    100 fr
    100 br
    100 fr
    100 fr

    4 x 50

    moved to diving well SCY

    main set

    8 x 250 IM on 3:45
    done 25 fl, 50 bk 75 br, 100 fr
    desc 1 - 4, hold 5 - 8
    4 - 7 were around 2:54
    went 2:48 on #8

    10 x 100 k on 1:30
    all were under 1:20
    under 1:15 on #10

    100 easy & got out early to make a meeting
    Categories
    Swim Workouts
  13. Tue May 26th, 2009 very tough work out

    by , May 26th, 2009 at 11:25 AM (Ande's Swimming Blog)
    Tue May 26th, 2009

    weighed 217 after practice,
    hope to be 210 - 212 when Sen Cir 3 arrives.

    just noticed the:
    FINA WORLD MASTERS RECORDS - SHORT COURSE METERS MAY 2009


    Congrats to those who did the
    Cap Tex Tri
    Looks like swimmers could wear wet suits
    Amy Marsh &
    Brandon Marsh are the Amy & brandon who train with me several times a week at Longhorn Masters.
    Hayley Peirsol, Aaron's sister got 2nd
    Andrew McCartney & Tenille Hoogland were guests and trained with Longhorn Masters last week. Tenille over heated and had difficulty with the run. One person said, her body temp went to 105 degrees.
    Tyler "the Miler" blogged about the triathlon.

    Also congrats to Lynn Smith she swam on a relay that did 54 of Lake Travis' 63 miles, the goal was to go dam to dam, but the water was too low for their 52 foot escort boat to follow


    NEXT MEETS

    Thu June 11 - 14, 2009
    Austin, TX
    Senior Circuit #3
    Austin, TX
    Events Entered:
    04 400 Freestyle (2) 5:07.03 scy 500 fr
    10 050 Freestyle 24.50 LCM
    14 200 Freestyle 1:50.70 scy
    18 200 Backstroke 2:21.04 LCM
    20 100 Butterfly 51.80 scy
    28 200 Individual Medley 2:24.08 LCM
    38 050 Butterfly (3) 51.80 scy


    Fri July 18 - 19 2009
    Woodlands, TX
    USMS South Central Zone Long Course Championship Meet
    Meet Entry Form
    Found out Aerosmith is playing with ZZ Top on
    Friday July 17th at the
    Cynthia Woods Mitchell Pavillion in the Woodlands
    Tickets


    weights at world gym

    lat press 8 x 40 8 x 45 8 x 50 6 x 55

    lat pull 8 x 165 6 x 205 4 x 215

    bench 8 x 135 6 x 185 3 x 195

    leg press 8 x 180 8 x 270 6 x 320

    bands



    TODAYS SWIM PRACTICE

    LCM & SCY
    6:30 - 8:00
    whitney Coached
    TSC main pool
    swam with tyler, todd, doug, marcio, nate, & mike


    warm up LCM
    300 fr
    100
    300 fr
    100

    100 FR FAST from a dive LCM
    went :59

    moved to diving well SCY
    diving well is a little warmer than the main pool

    main set

    20 x 100 fr strong on 1:30
    instruction was to hold same time you went on your hard 100, rest 20 - 30 sec
    led the lane
    went 59, a few 1:00's some 1:01's, 1:02's then 59 on last 100


    20 x 25 on :30 4 rounds of
    1) under water
    2) fl 4 strokes fast
    3) 1 breath
    4) fr 4 strokes fast
    5) k on back


    10 x 100 fast on 1:40
    instruction was to:
    a. rest 10 seconds more 1:40 and
    b. swim 5 seconds faster :54
    I couldn't do it
    odds fr fast went 1:01's & 2's
    evens k went under 1:15
    skipped #6

    100 easy

    Updated May 26th, 2009 at 05:08 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  14. Mon May 25th, 2009 LCM

    by , May 25th, 2009 at 01:16 PM (Ande's Swimming Blog)
    Mon May 25th, 2009

    weighed 220 after practice,
    hope to be 210 - 212 when the meet arrives.

    NEXT MEETS

    Thu June 11 - 14, 2009
    Senior Circuit #3
    Austin, TX
    Events Entered:
    04 400 Freestyle (2) 5:07.03 scy 500 fr
    10 050 Freestyle 24.50 LCM
    14 200 Freestyle 1:50.70 scy
    18 200 Backstroke 2:21.04 LCM
    20 100 Butterfly 51.80 scy
    28 200 Individual Medley 2:24.08 LCM
    38 050 Butterfly (3) 51.80 scy


    Fri July 18 - 19 2009
    USMS South Central Zone Long Course Championship Meet
    Meet Entry Form

    Woodlands, TX


    TODAYS SWIM PRACTICE

    LCM
    9:00 - 1`0:30
    whitney Coached
    TSC main pool
    swam with tyler, todd, doug, chris, marcio, & paul, beside jon, larry


    warm up LCM
    200 fr
    100 k
    200 fr

    main set

    5 x 100 fr on 1:20
    rest 30
    5 x 100 on 1:20 done 75 fr 25 bk
    rest 30
    5 x 100 fr on 1:20 done 50 fr 50 bk


    5 x 100 fr on 1:20
    rest 30
    5 x 100 on 1:20 done 75 fr 25 bk
    rest 30
    5 x 100 fr on 1:20 done 50 fr 50 bk


    6 rounds of:
    ( 50 k fast on :50, 100 fr fast on 1:15, 50 k fast on :50, 100 easy on 3:05)
    made the kicks, all were under 45,
    on the 100 fr's went 1:09 on the first 5, &
    1:07 on last one

    Updated May 25th, 2009 at 01:24 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  15. Sat May 23rd 2009

    by , May 23rd, 2009 at 02:33 PM (Ande's Swimming Blog)
    Sat May 23rd 2009

    following A&M senior circuit where Dara Torres is swimming

    NEXT MEETS

    Thu June 11 - 14, 2009
    Senior Circuit #3
    Austin, TX
    Events Entered:
    04 400 Freestyle (2) 5:07.03 scy 500 fr
    10 050 Freestyle 24.50 LCM
    14 200 Freestyle 1:50.70 scy
    18 200 Backstroke 2:21.04 LCM
    20 100 Butterfly 51.80 scy
    28 200 Individual Medley 2:24.08 LCM
    34 050 Breaststroke (3) NT No Time in Data Base
    38 050 Butterfly (3) 51.80 scy


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


    TODAYS SWIM PRACTICE

    LCM
    6:30 - 8:00
    chris Coached
    TSC main pool diving well
    swam with tyler, jon, nate ned marcio & larry


    warm up LCM
    150 fr
    50 bk
    150 fr
    50 bk
    200 k
    150 fr
    50 bk

    4 x 400 desc on 6:30
    went 4:52 on #4

    4 x 50 fl desc on 1:00
    went 29

    3 x 300 fr desc on 5:00
    went 3:42

    4 x 50 bk desc
    went 31

    2 x 200 k
    did fly kick no board
    went 3:13, 2:46
    2:46 is my fastest 200 k in practice ever

    4 x 50 br
    went 36

    50 easy

    100 free strong
    went 1:03

    50 easy
    Categories
    Swim Workouts
  16. FAST FRIDAY MAY 22nd, 2009 400 LCM fr 4:41

    by , May 22nd, 2009 at 11:29 AM (Ande's Swimming Blog)
    Fri May 22nd, 2009

    did some FR w FK today

    [ame="http://forums.usms.org/showpost.php?p=181479&postcount=34"]my coach whitney is at USMS SwimFest '09 [/ame]


    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 diving well
    swam with tyler, todd, mike varozza, doug nate, chris, marcio & larry


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


    MAIN SET

    wore B70

    400 fr fast
    on 10:00
    from a dive
    went 4:41


    swam easy 150


    5 x 200 fr fast
    on 4:00
    went 2:13 the 1st one

    thought we were only doing one
    worked it way too hard
    went 2:24, 2:22, 2:21, 2:19

    10 x 100 fr fast
    on 2:30
    ave 66 or 7
    went 61 on #10


    100 fr easy

    50 fr fast
    went 27

    50 easy

    50 fl fast
    went 26.9

    150 easy

    Updated May 22nd, 2009 at 11:44 PM by ande

    Categories
    Swim Workouts
  17. Thu May 21st, 2009 went 5,700 today

    by , May 21st, 2009 at 11:24 AM (Ande's Swimming Blog)
    Thu May 21st, 2009

    Did some freestyle with fly kick (FK fr) when I'd usually use a 2 beat kick.

    Left thigh hurts a little from leg press

    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 4 x 215

    bench 8 x 135 5 x 195

    leg press 8 x 270 5 x 320


    TODAYS SWIM PRACTICE

    LCM & SCY
    6:30 - 8:00
    whitney Coached
    TSC diving well
    swam with tyler brandon, amy,
    beside chris, ned & marcio


    warm up LCM
    3 x (100 fr, 50 non free, 100 fr, 50 k on back)

    400 easy


    main set

    20 x 100 on 1:15
    80% hold steady pace, around 64's
    did fr with FK on first 10

    800 done 300 k 100 IM

    15 x 100 on 1:10
    held 64's & 5's

    100 easy
  18. Wed May 20th, 2009

    by , May 20th, 2009 at 11:20 AM (Ande's Swimming Blog)
    Wed May 20th, 2009

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

    JeremyC asked me about suits and here is [ame="http://www.usms.org/forums/showpost.php?p=181101&postcount=1197"]my response[/ame]

    Experimenting with fly kick freestyle (FK fr) when I'm swimming sets where I'd use a 2 beat kick. FK fr feels faster than fr with a 2 beat kick

    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 main pool diving well
    swam with tyler, todd,& larry
    next to chris, beside marcio, doug, & ned

    warm up LCM
    500 fr done 200 fr 50 k
    400 fr
    300 k
    200
    100

    MAIN SET SCY

    3 x 200 fr on 2:20
    made it did FK fr on first 100

    10 x 50 on 50 done 1 fl, 2 bk, 3 br, & 4 fr

    3 x 200 fr on 2:20
    made it did FK fr on first 100 of 1 & 2,
    did FK FR the whole way on #3
    went 2:05

    10 x 50 on 50 done 1 fr, 2 br, 3 bk, & 4 fl

    400 IM
    rest 1:00
    300 IM
    rest 1:00
    200 IM
    rest 3:00
    put on FS pro jammer

    100 IM Fast
    dove
    went 57

    100 easy

    25 SDK Fast
    Categories
    Swim Workouts
  19. 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
  20. 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