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Ande's Swimming Blog

50 bk 23.6

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Thu Feb 12th 2009

TRAINING for SPEED and STRENGTH

WEIGHTS (LIFTED 5:30 - 5:55)
bench 10 x 135 6 x 185 5 x 195
lat press 8 x 40 8 x 45 8 x 50
lat pull 8 x 167 6 x 207 5 x 215
leg press 10 x 180 8 x 270
BANDS 3 sets


NEXT MEET:
USA Swimming Austin Grand Prix Austin TX
Thursday March 5 - Saturday March 7, 2009
21 days / 3 weeks away
Meet format: Short Course AM, Long Course PM
http://www.utexas.edu/longhornaquatics/meets
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


MEET: 2009 South Central Zone USMS Championships
Friday March 27 - Sun March 29, 2009


MEET: Masters Nationals
Fri May 8 - Sunday May 10


TODAYS SWIM PRACTICE
6:30 - 8:00
whitney coached
scy TSC main pool
swam with tyler meg & doug
beside larry ned paul desiree & amy
dove in at 6:37

warm up
assigned 4 x (150 fr, 50 k, 50 with 3 breaths)
did 2 full rounds one partial round

10 x 50 fr on 1:00
fast on #5 & 10
went 25 & 23

50 easy

10 x 50 fr on 0:55
fast on #5 & 10
went 25 & 24

50 easy

10 x 50 k on 0:50
fast on #5 & 10
went 32 & 29

50 easy

10 x 50 bk on 0:45
fast on #5 & 10
went 28 & 26

50 easy

10 x 50 fr on 0:40
arms hurt skipped a 50
fast on #5 & 10
went 28 & 27

assigned 10 x 50 on :35
did: SKIPPED IT

assigned 10 x 50 on 30 with fins
did: SKIPPED IT

changed into FS PRO legskin

50 bk fast
roll start
whitney timed
went 23.6


50 easy

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Comments

  1. The Fortress's Avatar
    Slow poke! Is that 195 on the bench the most you've done?
  2. ande's Avatar
    thanks leslie,

    5 x 195 is the most I've done recently

    I was stronger before 2008 SCY Nats
    I just looked through my posts starting
    end of March 2008

    I'm working on getting stronger, before my peak SCM meet a couple injuries slowed my strength progress.

    I'd love to get to where I can work out with 225 on bench. In the early 1990's I did 5 reps with 255 & 8 reps with 225. I'm going to inch my way up. I've reduced & eased aerobic training and long hard swims for shorter faster swims with more rest.
  3. qbrain's Avatar
    Quote Originally Posted by ande
    I'd love to get to where I can work out with 225 on bench.
    Me too. Nice job hitting 195.