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  1. 4th of July in Breck, 2011

    by , July 2nd, 2011 at 10:51 PM (Chowmi's Blog)
    I am a firm believer in not attempting any hard core/yardage training during vacations. It takes away from the other fun stuff, like how fast I can do Colorado's Largest Human Maze at Peak 8 fun park! My legs are still sore!

    Between the four of us, we won 2 pinwheels, 1 jumping frog, one gummy jumper, 1 disk shooter, and mom took one for the team and won the snake-on-a-string!!!

    Thur, 6/30 13 hour drive to Breck, Co!
    Fri, 7/1 Peak 8 Fun Park & Shopping
    Sat 7/2 Breck Recreation Center and Silverthorne outlet shopping and Target

    400 warm up mix strokes
    200 kick, broken by 50 w/kickboard
    200 kick, broken by 50 back/sides
    100 swim, broken by 25
    100 assertive fly ie, don't get in my lane, broken by 25's
    100 easy

    This is typical of what I do when I go on vacation. This trip I am much better about stretching in the AM and PM for about 15 minutes. I do the Dara Torres Resistance stretching exercises, as well as my own combination of yoga inspired stretches. I have been doing the DT video exercises religously since I bought it, several years ago.

    While it's not a lot in the water or on land, I am usually pretty good about "not losing it" or "crossing over to the darkside" or "having to start over again" when I return from vacations.

    Andf now, for my pledge of excellence. Not not swimming related.

    I do solemnly swear, as an extreme couponer in training, to never forget my coupon book again.

    Best extreme buy of the trip so far: photo frames, originally $5.95 marked down to $.50 and with entire store 20% off, they were $.40 each!!!!!!!!!!!!!
  2. Day 6 of the Return

    by , July 2nd, 2011 at 08:56 PM (Elise's Fitness Fun)
    Got a short swim in down at the outdoor pool yesterday as follows:

    400 Reverse I.M. as follows:
    100 free, 100 breast kick, 100 back, 100 fly kick

    200 breast kick

    400 kick on side with fins

    1000 meters

    Early in the evening, did a 2 mile run with son at an easy pace for a total time of 18:45.
  3. Sat., July 2

    by , July 2nd, 2011 at 08:29 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes:

    Just went to yoga today. It wasn't as bad as I expected either. I didn't even fall out of my fav "wounded crane" position. I could tell I didn't stretch at all of vacation though.



    Had to get up very early to take my 2 jet lagged girls to the Sat. summer league A meet. Mini hadn't been in the water since March, but swam respectably. Lil Fort had a great meet, including winning the 50 free from an outside lane.

    Psych sheets for Auburn Nats are out:

    Still somewhat disappointed the meet isn't larger. Who needs short days in Auburn? I forsee some pre-dinner naps.

    Attached are 5 pics from Malta -- fishing village and the Blue Grotto.

    Planning a sprint workout for tomorrow. Hope the body agrees. Quads are fairly sore from yesterday's jumping and dropping.

    Updated July 2nd, 2011 at 09:36 PM by The Fortress

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  4. Saturday, 7/2/11

    by , July 2nd, 2011 at 02:12 PM (A comfort swimmer's guide to easy swimming)
    Warm up
    200 swim - all free

    200 kick - IM order no board, all on back
    200 drill/swim - IM drill
    200 pull/scull by 50's

    More warm up

    10 x 50
    2/1:00 build, 1/55 strong
    2/1:00 build, 1/50 stronger
    2/1:00 build, 1/45 fast
    50 easy
    - around 45 on the builds, others went 43-41-39

    Main Set (3000)
    6 x 500's set/9:00
    1 - 200 free/100 back/200 free - 8:25
    2 - 50 back/400 free/50 back - 8:35

    3 - 50 free/50 back/300 free/50 back/50 free - 8:30
    4 - 100 free/50 back/200 free/50 back/100 free - 8:15
    5 - 150 free/50 back/100 free/50 back/150 free - 8:35
    6 - 200 free/100 back/200 free - 8:35

    Kick (600)
    6 x 100 w/Fins Alternate flutter and dolphin, - 1, 2, 5, 6 on back, 3, 4 with board

    Warm down
    100 easy

    Total: 5000 meters

    After swim went for 45 minute bike ride.
  5. Week-end Warrior

    by , July 2nd, 2011 at 01:04 PM (Swimming, Life, and Other Stuff!)
    This is shaping up to be a busy week-end! Yesterday I got up and ran for 42 minutes; I had to stay home for the remainder of the day due to house painters painting the doors and needing to leave them open. I did a variety of sundry dry land work around my house throughout the day while tending to the cats and dog.
    Our pool filter cracked and broke yesterday late afternoon, not exactly what you want to hear after you've just sunk 50K into the house in the last 2 weeks. Strangely enough Marty has a friend who manages the maintenance of several neighborhood pools. Phil offered to find us a used one quite possibly for free. After driving cross-town to pick the thing up at a pool supply warehouse the owner came out and said he didn't have the right kind of "used" one so he gave us a brand new $1,000 filter pump! I'm not sure how this all came to be but I think we owe Phil a big favor!
    Today I swam early a.m. at the Monon with some buddies. I have a funeral to attend early and a wedding to attend later this afternoon. As much as I dis-like rising super early on a Saturday morning I went for it! I felt sluggish, choppy, and never really got in to a flow state during this workout.
    I missed the warm-up:
    **4 X 100 free (50 drill/50 swim) @ 1:45
    **4 X 200 free (alternate Pull/kick 200's) @ ?
    **easy 200 swim IM
    **8 X 25 free @ :30 (alternate easy/hard)
    **4 X 400 @ ?
    1st-All free straight
    2nd-4 X 100 @ 1:40
    3rd-400 free straight
    4th-2 X 200 IM @ 4:00
    **8 X 50 alternating Swim/Kick Freestyle @ 1:00

    3,600 scy with a quick hop-step out to the car in an effort to get ready in a timely manner for the memorial service.
    I hope everyone has a wonderful 4th of July week-end! Happy Birthday USA!
  6. Saturday Workout

    by , July 2nd, 2011 at 10:10 AM (Pete's swim blog)
    Nasty crick in my neck just wouldn't go away. Things went slow today but I got though another 6000+ meters. I'm over 36000 for the week which is likely the most I've ever done in a week before. Might do a little more tomorrow but it won't be much. Pool is open for swim teams on Monday so I'll sneak in with the Madison swimmers to keep the distance up.


    200 Free
    200 Drill
    100 Br Pull

    200 Free
    100 Kick
    200 Drill
    200 Free

    200 Free
    400 Kick down/Drill Back
    200 Breast
    400 Kick w/ Fins
    200 Back
    400 Pull
    200 Fly down/Drill back

    4 x 50 Free - 1:30 Hard
    4 x 100 Free - 2:15 Hard
    4 x 50 IM - 1:30 Hard
    200 Easy

    8 x 50 Kick easy/Hard
    100 Pull Free
    100 Pull Breast
    100 Pull Free
    100 Pull Breast

    3 x 100 Choice sprint - 3:00 (Free 1:19/Br 1:37/Free 1:17)
    200 Easy
    4 Times through
    * 50 Kick - 1:00
    * 100 Easy - 2:00

    2 x 50 (25 Sprint/25 Easy)

    100 Cool down

    (6300m Total)
    Swim Workouts
  7. LC workout with team

    I had a good workout with Asphalt Green Masters this morning:

    800 lcm warmup (400s, 200k, 200p)

    8 x 100 (50 various scull drill/50 swim)

    8 x 120 IM w/ phantom walls (did this in the middle of the lc pool, turning with no walls)

    8 x 100 @ 2:30, done as 2 x (100 fly kick on back, 100 fly kick on right side, 100 fly kick on left side, 2 x 50 fly swim @ 1:15)

    8 x 300 FR/BK/FR @ 5:20

    100 warmdown
  8. Not a moment to waste! Friday, July 1

    by , July 1st, 2011 at 05:28 PM (The FAF AFAP Digest)

    HS hi row, warm ups, 180 x 1 x 5, 190 x 1 x 5, 200 x 3 x 5
    overhead squats, 60 x 3 x 10
    box jumps, 2 x 10
    altitude drops, 2 x 10
    knee tuck jumps, 2 x 10
    TRX knee ins, 10 -- got kicked off. can't use this except with trainer. nice way to make $$$ off their club members ...
    total ab machine, 120 x 2 x 10
    bench press, 90 x 1 x 5, 100 x 4 x 5
    RC exercises

    Drove right to pool ...


    Warm up:

    500 various

    16 x 25 shooters w/fins

    Main Sets:

    10 x 50 free w/paddles @ :50

    4 x (3 x 75 kick w/board and fins) @ 1:30
    1 = 1st 25 fast
    2 = 2nd 25 fast
    3 = 3rd 25 fast
    -- did dolphin and flutter kick

    100 EZ

    8 x 50
    odds = torque speed drill
    evens = scull

    6 x burst 25s @ 1:00
    --wanted to do more, but was getting calf cramps

    200 EZ

    Total: 3150



    I got stronger on vacation apparently! The 200 I did on the hi row today is my prior max (I think), and I did 15 reps at that. The bench press was also pretty heavy for me. I guess reversing my prior neglect of the upper body is paying off.

    And the swim felt much better than I anticipated as well. Though I think my legs were fatigued from the kicking by the end. I was probably also somewhat dehyrated from the flying, etc.

    So all in all not a bad return to training. Though between the workout and the lack of sleep the last couple days, I'm feeling pretty knackered right now. Looking over my flog, on vacation, I got in 5 drylands sessions, 5 ellipse sessions, 1 swim and tons of walking in the 13 days I was gone (2 days traveling). Though I'm not 100% sure I recorded everything. But only 11 total swims in June ...

    I got an email about Auburn Nats saying that only 688 swimmers were entered in the meet. That seems really low for such a fast pool. Isn't that approx the same attendance as Puerto Rico last year? I guess no one likes LCM anymore? Lots of people taking the summer off? Does anyone know when the psych sheets are out?

    Right now, I'm mulling over how much to taper. Only 34 days until the meet begins (for me). I will likely stick with my usual 3 week taper and just drop weights the first week and then taper my swimming for 2. That gives me just 19 days (through July 20) to cram in speed work. Hopefully, not all my speed has deserted me in the last 2 weeks. I should probably review what I did before Indy Nats in 2009.
  9. Sarasota Y Sharks Masters 5:30 AM Workout -07/05/11

    by , July 1st, 2011 at 04:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 250 4:45
    2 X 150 2:45
    2 X 200 3:30
    2 X 100 1:45

    1 X 200 kick 5:00
    2 X 100 kick 2:30
    4 X 50 kick-fast-1:20
    1 X 100 swim

    16 X 50 1:15
    If swimming all free: Alternate moderate-build-fast
    Short break after 8.

    1 X 100 easy

    5 X 200 free 3:00 or 3:30

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  10. Friday, 7/1/11

    by , July 1st, 2011 at 04:09 PM (A comfort swimmer's guide to easy swimming)
    Simple distance workout today. Was a bit boring.

    Warm up
    4 x 300 @ 30sr
    1) 300 free easy
    2)300 IM - kick/drill/swim by 25's
    3)300 kick - 150 on side w/snorkel, 150 on back
    4) 300 Free @ 80 - 90%

    3 x 400/7:00 ds
    - with buoy and big paddles. Went 6:10, 6:00, 5:50

    Sprint free
    Repeat following 2x:
    4 x 25/30 fast free - 5,4,3,2 breaths by lengths
    Easy 50 Free

    Total: 2700 meters
  11. Girl's Holiday Challenge :)

    by , July 1st, 2011 at 04:05 PM (Swimming, Life, and Other Stuff!)
    Oh shi_! One day of vacaschway and I forget about something dear to my heart, the "Girl's Holiday Challenge 5K!"
    I'm going to do my swim on the 4th!
    Here's what I'll do (I'm making this up as I go along).
    I'm doing this LCM and outdoors!!

    **1,500 Freestyle wu and swim in zen mode.
    **Super 1,000 @ 1:00 per 50 I.
    **10 X 50 @ 1:00 Free
    **12 X 50 IMO @ 1:15
    **8 X 150 (Broken into 50 Kick / 100 pull IMO) 3:00 I.
    **200 IM cd speed

    I'm hoping for Nasti egg sandwiches after this practice!! This was about as easy of a 5K I could come up with @ LCM. I don't think it will be too boring either.

    Happy Birthday USA!!!!!!!!!!!!!!!
  12. DOUBLE FAST FRI Jul 1st, 2011 LCM

    by , July 1st, 2011 at 03:24 PM (Ande's Swimming Blog)
    DOUBLE FAST FRI Jul 1st, 2011 LCM

    Subscribe to Ande's Swimming Blog

    Tyler Coached
    UT, main pool LCM
    Noon to 1:15 dove at 12:14
    wore FS PRO jammer
    swam with Bob

    12 easy 50's on 50
    8 easy 50's on 45

    Main SET: LCM

    assigned: 200 fr fast for time in heats
    did: 50 fr easy speed went 26.9

    200 easy

    assigned: 200 fr fast for time in heats
    did: 50 fr easy speed went 25

    200 easy

    assigned 100 fr fast for time in heats
    skipped it

    assigned 200 easy
    skipped it

    100 fr fast for time in heats
    did it 50 2 beat k 50 6 beat kick
    went 59

    200 easy


    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
  13. FAST FRI Jul 1st, 2011 LCM

    by , July 1st, 2011 at 12:35 PM (Ande's Swimming Blog)
    FAST FRI Jul 1st, 2011 LCM

    Gonna rest a bit for Sunday's relay

    Subscribe to Ande's Swimming Blog


    whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove at 6:08
    wore FS PRO jammer
    swam with Chris, Tyler Todd, Mike, Larry & Jim

    swam easy 50's till 6:30
    probably went 800

    Main SET: LCM

    200 fr fast for time in heats
    just swam smooth
    went 2:16

    200 easy

    200 fr fast for time in heats
    swam smooth & stronger
    went 2:13

    200 easy

    100 fr fast for time in heats
    swam smooth
    went 1:04

    200 easy

    100 fr fast for time in heats
    swam stronger did 50 2beat k 50 6 beat kick
    went 59

    200 easy

    did a few easy 50's
    thought about doing more

    Might double today


    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX

    Updated July 1st, 2011 at 03:25 PM by ande

    Swim Workouts , Strength Training and Dryland Workouts
  14. What a Week!

    by , July 1st, 2011 at 12:06 PM (Year Three: The Road Back)
    Since it's been a few days since I last posted, you can safely assume that I've been really busy and/or am really tired. Actually, both are true. Life has been busy - in a good way - and swimming has been wearing me out - also in a good way. But... I have my first (and only) LCM tomorrow and am a tad nervous. I get nervous before every meet, but I've felt nasty slow in the water ever since Y Nationals and am just not sure what to expect. I've been trying to take it easier in practice for the last two days, just to rest a bit, but as I sit at my desk and type this, my legs are aching. Huh... guess I'm not as rested as I want to be. Of course, that also gives me a great excuse to lie down on the couch after I get through grocery shopping... so maybe we'll just call it a win/win for now.

    The events on tap for me tomorrow are the 50 Back, 50 Fly, 50 Free, and 100 Free. The one that I'd really like to nail is the 50 Fly. I love that race and when my fly is working really well, it feels amazing to swim. So, I'm keeping my fingers crossed. Here's the thing though. The meet is at the IUPUI Natatorium - an admittedly beautiful facility. Sadly, it's a pool that is supposed to be really fast - and I've never had a great meet there. But, since I'm trying to stay positive - there's a first time for everything, eh? Maybe tomorrow will be my breakout meet at the Nat. Time will tell....

    Wish me luck and I'll get back to posting workouts again next week.

    Happy 4th of July!
    Swim Workouts
  15. Home, June 25-June 30

    by , July 1st, 2011 at 09:11 AM (The FAF AFAP Digest)
    June 25:

    Spent the whole day in Santa Margarita and Portofino on the Italian Riviera. The two villages were breathtakingly picturesque! Once of my very favorite stops. The kids loved this stop as well (trying 5 kinds of pizza at lunch probably helped) and voted SM as having the best gelato on the trip. Quite a bit of walking, but no workouts today. Couldn't work out at night because Mini Fort and I had some mommy-daughter time at the spa.

    June 26:

    Spent a good part of the day on the Island of Corsica (towns of Carghese and Ajjacio), which is part of France. Corsica is rugged and beautiful; our drive along the coastline was amazing. Did some walking around and splashing about in the Mediterranean on a nearly deserted beach. Mental error: forgot my goggles. Workout before dinner:

    leg extension, 130 x 5 x 5
    rear delt fly, 85 x 3 x 8
    tricep extension, 75 x 3 x 10
    captains chair straight leg raise, 2 x 15
    long arm crunches, 2 x 50
    floor DB bench press, 50 x 4 x 10
    knee tuck jumps, 2 x 10

    Ellipse, 30 minutes

    -- Same as last time. Did 15-30 second AFAP bursts the whole time with complete recovery.

    June 27:

    Walked at least 4-5 miles in France around Villefranche, Nice and Eze. The villages were lovely, and Nice is a beautiful city. I'd like to live in the hills above the city! Stopped at a medieval wine cellar for a tasting of Provencal wines. Delicious! I find myself actually liking the rose we tried here and in Italy. Unlike most roses in the US which are blends, these were single grape wines from red grapes.

    June 28:

    Drylands, 80 minutes:

    captains chair, 4 x 15
    steps ups with DBs, 50 x 3 x 10
    seated lat pulldown, 100 x 4 x 8
    push press w/DBs, 40 x 4 x 10
    lower back machine, 160 x 1 x 15, 175 x 1 15, 190 x 2 x 15
    -- weight seemed wrong on this machine; but the way the machine was set up, I got leverage from the legs
    explosive leg press, 270 x 3 x 10
    knee tuck jumps, 2 x 10
    standing long jumps, 10
    RC exercises

    Ellipse, 45 minutes

    -- did 3 steady state sessions keeping my heart rate pretty elevated with a break in between each.

    June 29:

    Spent our last day of the vacation in Barcelona. It was a really long 12 hour day as we were trying to see as much as possible. Between walking and the hop on/hop off bus, we saw many of the top 25 sights. Loved wandering through the Barri Gottic and the Riberio. Did the major sites -- Las Ramblas, Barre Gottic, Montjuic, La Sagrada Familia (truly amazing and unique) and La Pedrera. We even made it to the Aquarium for Lil Fort (and a break from the sun). I liked Barcelona, but may have slightly preferred Nice as a city. And it's hard to beat its mountain + beach setting. We must have walked 5-6 miles this day.

    June 30:

    Flew home. Didn't sleep on the flight (reading a good book!), so believe I will be quite tired for a few days. Woke up at 7:00 am and couldn't get back to sleep.



    I wish I had a body bugg with me so that I could have seen how many miles we walked, some at a very brisk pace! In general, I don't think I lost too much general aerobic conditioning or strength. But I know I will feel like utter crap when I get in the water today. Oddly, I never felt terribly sore after my strength sessions. I wonder if all the walking served as recovery? Or the extra days off helped? Or if the machines I used were calibrated incorrectly? I did feel like I was working in the gym.

    So I have 1 month+ until Nationals. My only focus will be the 50 fly and 50 back. My other events will likely be collateral damage from vacation. I didn't swim that well in the 50s last summer after having 2 vacations. But this time I have slightly more time to get my act together. Hopefully, a narrow focus on speed will help.

    And no rest for the weary -- A summer meet tomorrow am for both my girls.

    Updated July 1st, 2011 at 10:49 AM by The Fortress

    Swim Workouts , Ellipse Machine
  16. Friday workout

    by , July 1st, 2011 at 08:57 AM (Pete's swim blog)
    I'm adapting to the extra distance. Trying to make sure I'm not finishing up with lots of garbage yardage. It hurts but not as much as I thought it would. Will hopefully feel better with a couple days off next week.


    200 Free
    100 Drill
    200 Free

    100 Free
    100 Kick
    100 Free
    100 Kick
    100 Free

    100 Br
    100 Free
    100 Bk
    100 Free
    100 Fly

    500 Pull
    5 x 100 Free - 1:45

    5 Times through
    * 50 Kick/50 Drill/50 Swim
    * 100 Negative split
    * 50 Choice Sprint

    5 x 100 Kick easy down/hard back

    4 x 50 Build
    5 x 100 Pull

    3 x 100 Br down/Free back w/ paddles
    4 x 150 - 2:30 100 Free/50 stroke

    200 IM Easy cool down

    (6300m Total)
    Swim Workouts
  17. The friday sprinter/mid-distance?

    by , July 1st, 2011 at 08:34 AM (Mixing it up this year)
    Back was sore but after warmup not too bad.

    10x100@2:00 Free
    500 Free kick w/fins every 3rd 25 fast
    10x50@1:15 Free kickoffs, sprint first 25 easy last 25 (kickoffs feet are in gutter, on interval start kicking but don't push off) held 50-52's on these
    2x400@8:00 Free w/snorkle, paddles & bouy went 7:02 and 6:34
    200 Free easy

    Total 3000 meters
  18. Inspiration (July-August 2011)

    by , July 1st, 2011 at 12:00 AM (SWIMMER Editorials)
    In the May-June issue of SWIMMER I thanked the team of writers, editors and our new publishing partner for joining me in striving to bring you a top quality publication. You may have noticed that one name was conspicuously absent from that list, primarily because it would take an entire year of editorials to properly recognize him. I’ll do my best with one.

    I first met Phil Whitten when a good friend and lanemate framed the cover of the September-October 2009 issue as a gift for me, celebrating my first issue with SWIMMER. A profile of Whitten had been long scheduled for that issue and after reading over all the features, I felt strongly that he should be on the cover. Having the noted author and former editor-in-chief of Swimming World, Swimming Technique and SWIM, the precursor of SWIMMER, shaking his finger at me with a sly smile was a little intimidating, so of course I hung it right over my desk.

    My first face-to-face meeting with Whitten was later that month at the 2009 USMS convention in Chicago. My nervousness at meeting him soon disappeared as we chatted through lunch about future articles for SWIMMER. The warmly polite and unassuming man I dined with couldn’t possibly be the same lauded journalist and “voice for the sport” that turned the swimming world on end in 1994 in a multipronged assault on the Chinese national swim team after they showed up for World Championships bulked up on steroids. Using his media savvy and any platform he could scale, Whitten cried foul, initially a lone voice in a sea of apathy and nonbelief. Eventually, his allegations were proven and one of the benefits of his tenacity was the formation of the World Anti-Doping Agency.

    Whitten is also a hero in the college swimming world. During a time when men’s college swim teams were being cut down with scythes sharpened with a misinterpretation of Title IX, he wrote a manual titled, “How to Save Your College Swim Team,” and helped many teams avoid the knife. P.H. Mullen, the author of “Gold in the Water,” wrote extensively about Whitten’s accomplishments in a 2005 article for Swimming World, which is available at

    Editorial accomplishments and superhero status aside, Whitten writes a mean article. His knowledge, skill and dry humor make his pieces must-reads. In the past two years, he has contributed articles on a variety of subjects. In 2010, we were excited to publish new research from Dr. Stephen Blair on the mortality rate of swimmers compared to runners, walkers and sedentary males. Whitten was there to make sense of the research and present it succinctly.

    Never one to shy away from controversial topics, he has written about aerobic and hypoxic training in Masters swimming, the Aquatic Ape Theory and legal doping. He is currently working on another doping article, still timely for anyone interested in sports, as we see athletes disgraced on a regular basis.

    I am eager to see what he comes up with next.

    Whitten’s wagging finger still hovers over my desk as a daily reminder that integrity, ethical journalism and compelling content are expected and should be delivered to the reader with each and every issue.

    Updated July 1st, 2014 at 10:52 AM by Editor

    Staff Blogs
  19. Day 5 of the Return

    by , June 30th, 2011 at 10:57 PM (Elise's Fitness Fun)
    O.k. I will swim tomorrow so that I have a reason to have a blog on the USMS website. Can't decide where yet, but I will do it!

    Today, hit the weight room this afternoon. Encouraged by the progress on legs. If I can do 300 x 4 on the leg press before the end of 2011, I will be psyched. Do not know if that is realistic, but will see how it goes. Anyway, here is the workout I did:

    Leg press: warm-up set of 130 x 10, then 170 x 8, 190 x 6, 210 x 4

    Calf-raise machine: 2 sets of 65 x 10

    Bench press: warm-up set of bar x 10, then 75 x 8, 85 x 6, 95 x 4

    Lat hi-row: 90 x 10, 110 x 8, 120 x 6, 130 x 4

    Triceps press: 2 sets of 40 x 10

    Hammer curls: 2 sets of 10 x 15

    Leg raises: 2 sets of 25

    Back extensions: 2 sets of 25

    Three hours later, did an easy 2 mile run with son. We went at about a 10 minute/mile pace.
  20. Thu Jun 30th, 2011

    by , June 30th, 2011 at 04:12 PM (Ande's Swimming Blog)
    Thu Jun 30th, 2011 LCM

    weighed 218

    Entered LCM Zones yesterday
    400 IM & 5 events each day
    including 100 & 200 br

    wondering how much to rest for the relay on Sunday vs train hard in fast Friday

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove at 6:02
    wore FS PRO jammer
    swam with Chris, Tyler Todd, Ned &
    beside Larry & Jim

    3 x 250 fr 50 k

    Main SET: LCM

    4 x 200 fr on 4:00 best ave
    went 2:32, 2:28, 2:24, 2:20

    400 easy

    4 x 100 k best ave on 2:30
    went 1:32, 1:28, 1:26, 1:19

    200 easy

    assigned 4 x 150
    did 4 x 50


    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX