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Ande's Swimming Blog

FAST Fri OCT 9, 50 point 100 fr at end of practice

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FAST Friday OCTOBER 9th, 2009

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


55 Days till Long Beach

Weights world gym 5:15 am
bench press 8 x 135 4 x 195 3 x 200
lat press 8 x 40 8 x 45 8 x 50 6 x 55
lat pull 8 x 167 6 x 207 4 x 210
leg press 8 x 230 8 x 310


TODAYS SWIM PRACTICE

SCY no blocks
6:30 - 8:00
whitney coached
UT Swim Center main pool
both bulkheads down
dual competition course setup
pads in, swam on north end with BLOCKS
dove in on time
Swam with Nate, Mary, & Larry
Beside tyler, todd, chris, & Mike

WORE old B70 full

Warm-up
2 rounds of
200 fr
150
100 k went 1:07 in 2nd round
050 drill

Main Set

10 x 100 FAST for time on 4:00
lanes went in 2 heats leaving every 2:00
swimmers were 10 apart
went in the 1st heat with Mary
Larry & Nate went in heat 2

#1 - 5 FREE
swam beside Tyler
Went 53, 53, 53. 54, 53


100 EASY

#6 100 back
went 59

#7 100 IM
went 59

#8 & 9 100 k
went 1:05, 1:02

100 EASY
rested 3 minutes extra

#10 100 free
went 50.8


100 easy

10 x 25
odds: SDK FAST from a dive on :20
went 10's & 11's
evens: easy on 1:40

4 minutes Rest

25 SDK FAST
Go start off blocks
whitney timed
said I went 9.8 but
she was kinda far from the wall I touched
don't know if she spotted it right

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Updated October 9th, 2009 at 04:21 PM by ande

Categories
Swim Workouts , Strength Training and Dryland Workouts

Comments

  1. rtodd's Avatar
    Wow Ande,

    Those times are great. What a difference 3 extra minutes make for that last one!

    25 SDK roll to back or on stomach? That's T. Hill terratory!

    I did my fast 100's today on 6 min which for me is ideal rest for fast 100's. I went 67,70,68 from a push. I was real happy with that considering for my 100 ft, non overflow, choppy shallow pool without lane dividers.

    Then I did three 66.6 yds on 5min and went 43,44,42.

    This was my best speed work in a while which is a good sign for this season.

    Your Fast Friday's are contageous!