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Ande's Swimming Blog

Wednesday Sep 16th, 2009

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Wednesday Sep 16th, 2009

weighed 211

here's teammate pics from La Jolla Rough water
http://picasaweb.google.com/edmcoates/LaJolla2009

Felt better today, slept more

Training for:
2009 SPMA Short Course Meters Championships
December 4th - 6th, 2009 at Long Beach
http://www.spma.net/meetforms/2009/lbgscm.htm


Days till Long Beach

Weights:
lat press 8 x 45 8 x 50 6 x 55 5 x 60
lat pull 6 x 195 5 x 205
bench press 6 x 185
leg press 8 x 270 8 x 360


TODAYS SWIM PRACTICE

SCY
6:30 - 8:00
Whitney coached
UT Swim Center
dove in on time
Swam with Paul & Larry
beside Ned, Brad, & Jon


Warm-up
4 rounds of 100 frl 100 k 100 im
worked the kicks some went 1:13 on last one


Main Set

4 rounds of
((5 x 100 on 1:20 inx: get in a groove
ave 69
assigned 4 x 50 round 1 fl, round 2 bk, 3 br, 4 fr
1) 12.5 fast 37.5 easy
2) 25.0 fast 25.0 easy
3) 37.5 fast 12.5 easy
5) 50 fast Get time
did: swam 1, skipped 2, 3, swam 4 fast ))

assigned: 40 x 25 with FINs Did the set but didn't wear fins
1) 10 kick on :20 made it
2) 10 no breath on :30
3) 10 kick on :20 made it
4) 10 fast break outs, I worked SDK

50 easy

NEXT MEET

looking for a couple SCM Meets in Nov or Dec?


Plan to go to:

1) SCM meet in San Antonio wk before
Thanksgiving

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

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Updated September 16th, 2009 at 09:55 PM by ande

Categories
Swim Workouts , Strength Training and Dryland Workouts

Comments

  1. The Fortress's Avatar
    Thanks Ande. I put that workout in my "Sprint Workouts" Note on facebook. Though I'm not sure I'd do the whole 20 x 100 to start with!
  2. ande's Avatar
    the 4 rounds of 5 x 100's
    were on an easy interval,
    i think of it as gentle aerobic,
    go at a pace where you could cruise 40 of them & get 10 sec rest,
    maybe focus on taking 3 or 4 SDKs off your last turn