View RSS Feed

Ande's Swimming Blog

Thu Apr 2nd, 2009 Nats is 5 weeks & 1 day away

Rate this Entry
Thu Apr 2nd, 2009

Yesterday a letter arrived from USMS signed by Rob Butcher saying I made masters All American in 5 events last year. It was a nice surprise.


NEXT MEET
USMS MASTERS SCY NATIONALS
May 8 - 10
5 weeks & 1 day / 36 days

WEIGHTS world gym
bands
20 reps 1 blue
10 reps 2 blue
lat press 8 x 40 8 x 45 8 x 50
bench press 8 x 135 5 x 185
leg press 8 x 180 8 x 270
lat pull 8 x 167 6 x 207

Exercises at the Swim Center before practice
foot stretch to improve toe point
bands 20 reps 1 purple band
6 pull ups
foot stretch to improve toe point
bands 10 reps 2 purple band2
6 pull ups
foot stretch to improve toe point
bands 10 reps 2 purple band2
6 pull ups

TODAYS SWIM PRACTICE
6:30 - 8:00
Whitney Coached
scy TSC main pool
swam with todd & Dale Rodgers who trains with Eddie
Beside mike varozza & Tyler
Dove in on time

did a lot of SDK in this practice

warm up
2 rounds of:
250 done 100 fr 25 fl
50 k
250 done 100 fr 25 bk
50 scull

MAIN SET
assigned: 30 x 100 fr on 2:00 best ave 85% - 90%
DID 10 rounds of
odds 100 fr on 2:00 pushed some held 59's, dove a few held 57's, put on FS PRO JAMMER held 56's
evens 50 fr on 2:00 push held 28's & 29
when we completed 20 I changed to
odds: 50 moderate on 2:00
evens: 100 desc on 2:00
went 54 on last one
did 3 to 8 SDKs off each wall on all of them

100 easy

Submit "Thu Apr 2nd, 2009  Nats is 5 weeks & 1 day away" to Digg Submit "Thu Apr 2nd, 2009  Nats is 5 weeks & 1 day away" to del.icio.us Submit "Thu Apr 2nd, 2009  Nats is 5 weeks & 1 day away" to StumbleUpon Submit "Thu Apr 2nd, 2009  Nats is 5 weeks & 1 day away" to Google

Updated April 2nd, 2009 at 12:24 PM by ande

Categories
Swim Workouts , Strength Training and Dryland Workouts

Comments

  1. The Fortress's Avatar
    The pull up obsession is getting to you too!

    So I couldn't tell whether you did 20 or 30 of those 100s? That's a long set.
  2. ande's Avatar
    leslie,

    I cut weights short this morning, had to be in austin by 6:00 a.m., so I arrived at the pool 30 min early & did some exercises

    I did 30 send offs:
    first 20 were odds 100 evens 50
    next 10 were odds 50 evens 100 desc
    guess I wrote it kinda confusing, I'm mainly training for 50's going into Nationals and didn't feel like I needed to do all of them, doing 50's enabled me to step it up on my 100's
  3. gigi's Avatar
    Congratulations on the All-American designation! That's wonderful...
  4. Swimmy83843's Avatar
    Congratulations Ande, Love your blog and you discussion threads.
  5. ande's Avatar
    Hi Gigi,
    Thank you I was thrilled to make usms All-American for 2008

    Hey Swimmy83843,
    Glad you like my blog and other threads in this community

    here's a link to the original [ame="http://www.usms.org/forums/showthread.php?t=4298"]Ande's Swimming Blog with workouts from March 2005 - Sep 2008[/ame]

    folks seem to like [ame="http://www.usms.org/forums/showpost.php?p=173877&postcount=1106"]Swim Faster Faster [/ame] &

    [ame="http://www.usms.org/forums/showthread.php?t=4418"]Ask Ande[/ame]