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Ande's Swimming Blog

FAST FRIDAY

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Fri Jan 30th 2009

folks asked me for links to these at today's practice:
men's 4x100 freestyle relay - Beijing - UNDERWATER VIEW
phelps turn


will blog todays practice at:
http://andesswimmingblog.blogspot.com
short cut to Ande's Swimming Blog
http://TinyURL.com/AndeSwim


NEXT MEET: USA Swimming Austin Grand Prix Austin TX
Thursday March 5 - Saturday March 7, 2009

32 days away
Meet format: Short Course AM, Long Course PM
http://www.utexas.edu/longhornaquatics/meets
http://www.utexas.edu/longhornaquati...fo_1-16-09.pdf
MEET INFO IS UP
HEARD THIS WILL BE MICHAEL PHELPS FIRST MEET since he started training again
Meet Information Online Entry starts on Sunday, February 1, 2009 12:00 AM Central Time
http://www.usaswimming.org/ome

TODAYS PRACTICE
5:30 - 7:00
whitney coached
scy TSC main pool BLOCKS & Diving well
swam with Tyler, Todd, & Larry
Next to Ned Chris & Mark
Mike, Mike Lovato,
dove in on time

started in Diving well
did 2 1/2 rounds of 150 fr 50 k 150 fr 50 IM
stop at 5:50

put on FS PRO LEGSKINS

5 x 100 fr on 2:00 85% - 90% effort
went 62, 62, 62, 61, 60

1:00 rest


add up times from first set
2 + 2 + 2 + 1 + 0 = 7
add 5 more sec
7 + 5 = 12
then do a 500 in 5:12 or better

500 fr STRONG for time
went 5:10

200 fr easy

4 x 50 fr on 1:00
85% - 90% effort
held 28's & 29's

200 fr strong
went 1:57

100 fr easy

SWITCHED POOLS
went to north end
had blocks

5 x 100 fr on 2:30
from a dive
85% - 90% effort
went 58, 58, 57, 56, 56

1:00 rest

500 fr STRONG for time
from a dive
lead the lane
went 5:04
I'm pretty sure this was my best practice time for a 500 free as a masters swimmer


100 easy

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Updated January 30th, 2009 at 02:36 PM by ande

Categories
Swim Workouts

Comments

  1. qbrain's Avatar
    You turned out some very nice times today. Congrats.
  2. quicksilver's Avatar
    5 minutes plus in the 500 is fast, but at our age? Dang.

    Was it from a roll start?



    Great job.
  3. Iwannafly's Avatar
    Nice swims Ande. I have a question for you? I don't think that my 100 and my 500 times are on par with each other. I've gone 1:08 for the 100, but I have only managed a 7:15 for the 500. Is there a rule of thumb for converting a 100 sprint to a goal pace for a 500? I should probably post that question on "Ask Ande"!
  4. The Fortress's Avatar
    Wow!

    You're a distance geek now ... I can't do your workouts anymore. lol