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FAST Friday Sep 11th, 2009 5:09 500 fr

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Friday Sep 11th, 2009

09/11 Weight: 211

bought my air ticket for Long Beach last night. Tyler, Todd, & Mike V did too.
Hope more Longhorn Masters Swimmers join us. It's a fun meet.
2009 SPMA Short Course Meters Championships
December 4th - 6th, 2009 at Long Beach

Flying out Thursday & home Monday

83 Days to go

Lat Press
Lat Pull


6:30 - 8:00
Whitney coached
UT Swim Center
Swam with Nate
beside Tyler, Larry, & Mike V
dove in on time

WORE FULL B70 (old one from 2008, the new ones are better)


20 minutes choice
did 100's & 50's free

Main Set

dove all the fast swims

500 FR Fast
went 5:09

100 easy

10 x 100 fr on 2:15 strong for time
Inx: hold 5 sec faster pace than what I held on 500
went 56, 56, several 57's, a 58 then 54 on last one

100 easy

200 fr fast
went 2:02
hurtin and just didn't get after the 2nd 100 like I should have

100 easy

8 x 50 fr fast on 1:15
Inx: go 2 sec faster than 50 pace on 200
held 27's went 23 on last one

100 easy

This was a tough workout, I'm pretty spent.


looking for a couple SCM Meets in Nov or Dec?


1) a yet to be named SCM meet in San Antonio

2) SPMA Short Course Meters Championships in
Long Beach, CA
Friday December 4 - Sunday 6, 2009

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Updated September 11th, 2009 at 12:19 PM by ande

Swim Workouts , Strength Training and Dryland Workouts


  1. The Fortress's Avatar
    WORE FULL B70 (old one from 2008, the new ones are better)

    I dunno ... I saw more runs and rips with the new ones at Nationals than ever before. Every woman with the black & pink model had runs in their suit.

    That workout looks killer.
  2. ande's Avatar
    Hi Leslie,

    That was a tough workout, I believe it would be even tougher to do the main set in reverse.

    I'm amazed with the durability of my original B70, I've worn it in many meets and workouts, plus I've loaned it to friends at least a dozen times. It has to have more than 100 swims. It's a bit stretched out but it still works well when wet.

    NEW is the most vulnerable time for tech suits because they aren't stretched out, I learned to not push the limits of the suit because it will rip. That's how I ripped one of mine. It was a tiny tear not like Ricky's.
  3. tjrpatt's Avatar
    That is cool that alot of your training mates do alot of meets together. Getting my training mates to do meets is like pulling teeth made of brick material. It is very rare. I don't understand it. They don't realize that doing meets are fun and give a better idea what kind of shape you are in better than what you can do at practice.

    Nice job on the weight loss and being that open about it.
  4. rtodd's Avatar
    The fast 200 after those 100's would have made me pick another sport or at least question my sanity.