Ande's Swimming Blog

Tue Feb 3rd 2009

Jason Lezak's approach to weight training
http://www.bodybuilding.com/fun/jasonlezak1.htm

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
30 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
entered the following events
#05 100 Butterfly 52.63
#08 200 IM 2:00.32
#18 100 Backstroke 54.05
#24 200 Backstroke 2:21.04
#26 100 Freestyle 48.85

NEXT MEET:
2009 South Central Zone USMS Championships
March 27 to 29, 2009
http://www.southtexasmastersswimming...%20Masters.pdf

WEIGHTS
bench 10 x 135 6 x 185 6 x 185
lat press 8 x 40 8 x 45 8 x 50 which is similar to Straight Arm Pull Downs, each hand is holding a pulley
lat pull 8 x 167 8 x 197 5 x 207
leg press 10 x 180 8 x 270 8 x 270


TODAYS PRACTICE
6:30 - 8:00
whitney coached
scy TSC main pool
swam with nate mike Larry max
beside paul, amy tyler, todd ned doug meg sally & michael lovato

warm up
300 k
200
100

50 strong
went 24

main set
50 drop down set
started at 1:00
interval drops by 1 sec on each repeat
took 5 SDKs on 50's till I got into the low 40's
made it to 30

100 easy
200 IM 25 dr 25 sw
assiged 300
did 3 x 50
assigned 400
did 4 x 50

10 x 50 free FAST on :50
from a dive (that was a lot of climbing out of the pool, pretty exhausting)
instruction was to hold pace you dropped down to or faster
held 27's

50 SDK fast
WENT FROM A GO start off the SIDE
whitney timed
wore FS PRO legs
went 24.4

50 easy