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Strength Training and Dryland Workouts

  1. Thu Mar 3rd, 2011

    by , March 3rd, 2011 at 11:37 AM (Ande's Swimming Blog)
    Thu Mar 3rd, 2011

    There's several meets happening this weekend
    Indianapolis Grand Prix RESULTS


    2011 Speedo Champions SeriesSouthern Zone Sectional Championships
    College Station, TX


    American Short Course (P/F)
    March 3 - 5, 2011
    Austin, TX
    RESULTS


    Pac 10 Men's Swimming and Diving

    Date: March 2-5, 2011
    Venue: Belmont Plaza Olympic Pool
    Location: Long Beach, CA


    ZONES are 29 days away
    entered nats, need to enter zones
    pondering events, it's time to get strong and fast

    Bought tickets to 2011 Womens NCAA's

    Subscribe to Ande's Swimming Blog

    LIFTED WEIGHTS TODAY

    Whitney Coached
    UT, SCY Center course, north side
    6:30 to 8:00 dove in first
    trained with tyler, todd, amy and brandon
    beside james fike, ritchie, ned, nate, & pat evoe
    wore worn out FS PRO jammer,
    it's on it's last leg

    WARM UP
    2 rounds of
    300 fr 50ra 50 la 200 fr 100 k

    Main SET:

    30 x 100 fr
    3 rounds of
    8 at 80% on 1:45
    stayed long and smooth, good push offs, 2 beat kick, felt good, held 60 - 62's, mostly 61's, went 2nd behind tyler
    1 FAST went 56, 54, 52
    got extra minute before last one & dove it too
    1 easy

    200 easy

    25 fr fast
    roll start off bulkhead
    went 9.6


    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till

    Updated March 3rd, 2011 at 12:03 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. Tue Mar 1st, 2011, 49.3 100 FR

    by , March 1st, 2011 at 10:23 AM (Ande's Swimming Blog)
    Tue Mar 1st, 2011

    LIFTED weights before practice

    ZONES are 31 days away

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, SCY Diving well & Center course
    6:30 to 8:00 dove in around 6:33ish
    trained with Mike, Richie,
    beside Brad Bailey, Nate, Kelly, Max, Pat Evoe & todd
    wore FS PRO jammer

    WARM UP
    3 rounds of 200, 100

    Main SET:

    100 FR fast in heats from a dive off the side in the diving well
    went 51.9

    200 swim down

    moved to main pool center course

    50 DROP Down Kick setNO FINS
    started at 1:00
    drop 1 sec on each round
    did 10 br k
    switched to fly k on my side
    made it to 35 or 6

    100 easy

    100 fr FAST from the blocks
    changed into FS PRO legs
    went 49.3, out in 22.9

    whitney timed

    assigned 10 x 150
    did: 3 or 4 of them

    thought about doing something else fast but didn't

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till

    Updated March 1st, 2011 at 11:01 AM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  3. Mon Jan 24th, 2010

    by , January 25th, 2011 at 06:01 AM (Ande's Swimming Blog)
    Mon Jan 24th, 2010

    slept in missed AM work out

    lifted weights


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    Whitney Coached
    UT Swim Center, diving well and main pool,
    noon to 1:15, dove in 10 min late
    trained with teneille and mark
    beside chris, jim, jon & james
    WORE yingfa jammer

    WARM UP
    missed

    Main SET:

    500 fr 70% did 400
    500 fr 85% went 5:43

    4 x 25 fl

    400 fr 70%
    400 fr 85% went 4:20

    4 x 25 bk

    300 fr 70%
    300 fr 85% went 3:10

    4 x 25 br

    200 fr 70%
    200 fr 85% went 2:00

    4 x 25 fr

    100 fr 70%
    100 fr 84% went 60

    100 easy

    150 k went 1:45

    50 easy


    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
  4. FAST Fri Jan 7th, 2010

    by , January 7th, 2011 at 11:19 AM (Ande's Swimming Blog)
    FAST Fri Jan 7th, 2010

    lifted weights before practice

    Today's practice started at 6:00 am, 30 min earlier than normal,
    the pool was set up with 2 SCY courses for the
    Longhorn Aquatics New Year's Classic Meet
    UT Men swam in it.

    Subscribe to Ande's Swimming Blog

    renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters

    scy
    whitney Coached
    UT Swim Center, main pool, so
    6:00 to 7:30 dove in on time
    trained with marcio, Nate & chuck
    beside Todd Tyler, Jon, Larry, Jim, & Teneille
    WORE FS PRO LEGS

    WARM UP
    300
    200
    300

    Main SET:

    4 rounds of
    50 fr FAST off the blocks in heats
    150 easy
    went 23, 22, 22, 22

    4 rounds of
    100 fr FAST off the blocks in heats of 2 people at a time
    200 easy
    went 52, 51, 51, 50

    200 fr FAST off the blocks in heats of 2 people at a time
    went 1:52
    did 100 2 beat kick, 75 6 beat kick, 25 2 beat kick, kinda had a mental slip (felt really tired)

    100 easy

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events

    Updated January 7th, 2011 at 12:29 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  5. FAST Friday Dec 17th 2010

    by , December 17th, 2010 at 11:37 AM (Ande's Swimming Blog)
    FAST Friday Dec 17th 2010

    Missed Thursday practice

    LIFTED WEIGHTS this morning

    Subscribe to Ande's Swimming Blog

    just renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters


    scy
    whitney Coached
    UT Swim Center, started in main pool then switched to diving well
    6:30 - 8:00 dove in 6:33 ish
    trained Mike, Tyler, Todd, Marcio & Brad
    WORE yingfa jammer

    WARM UP
    10 min choice
    did easy 50's

    Main SET:

    8 x 50 FR FAST on 2:00
    swam in lane that had a starting block
    dove
    went 26, 26, 24, 24, 24, 23, 23, 24

    switched to diving well

    10 minutes swim
    did easy 50's

    4 rounds of
    50 fast fr on 1:30
    50 fast k on 1:30
    50 easy on 2:00 ish
    100 fast fr on 2:30
    100 fast k on 2:30
    100 easy on 3:00 ish
    dove all the fast
    held
    25's on 50 fr fast
    28's on the 50 k fast
    54's & 5's on 100 fr fast went 53 on last
    66's on 100 k went 65 on last and ran into Ed on last 25

    thinking about doubling


    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    not real thrilled with Sunday's order of events
  6. Monday Jun 14th 2010

    by , June 14th, 2010 at 11:38 AM (Ande's Swimming Blog)
    Monday Jun 14th 2010

    Subscribe to Ande's Swimming Blog

    WEIGHTS

    LCM & scy
    6:30
    Austin, UT Swim Center
    whitney Coached,
    swam with Larry, Nate, Mike, Tyler, Todd, & Ned
    dove in on time
    wore B70 jammer


    WARM UP LCM
    3 x (150 fr 50k)
    200 IM dr
    3 x (150 fr 50 scull)

    MAIN SET LCM

    20 x 100 on 1:30 done 50 fr 50 bk
    best ave, held 14 - 16

    100 easy

    switched to diving well

    10 x 100 fr on 1:20
    cruised them

    8 x 25

    waited 10 min
    then did this kick set with UT women

    10 x 100 K fast
    best ave
    on 3:00
    from a push
    went
    19.1, .7, .8, .7, .5
    20.3 & .6
    21.6, .1, .6
    AVE 80.3


    2010 MEETS:
    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
  7. Monday June 7th, 2010

    by , June 7th, 2010 at 11:49 AM (Ande's Swimming Blog)
    Monday June 7th, 2010

    2010 South Central LCM Zones info is available

    Coach Wooden's Pyramid

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    remarkable swims
    [nomedia="http://www.youtube.com/watch?v=7ksaydysuuo"]YouTube- Rich Abrahams 65 years old 50 freestyle Atlanta 2010[/nomedia]

    [nomedia="http://www.youtube.com/watch?v=uT6QslQxC0s&NR"]YouTube- Rich Abrahams 65 years old 100 freestyle Atlanta 2010[/nomedia]


    Swam on Sunday with jon & Chris


    Lifted this morning

    LCM & SCY
    6:30 to 8:00
    Austin, UT Swim Center
    Whitney Coached
    swam with Tyler, Todd, Doug, Sharon, Mike, Beth & Tenielle
    dove in on time
    wore B70 jammer


    WARM UP
    600 done 150 fr 50 stroke
    200 k went 3:01
    600 done 150 fr 50 scull

    MAIN SET
    4 x 50 fr on :40
    4 x 50 fr on 1:00

    4 x 100 fr on 1:20
    4 x 100 fr on 1:40 missed a few

    4 x 200 fr LCM on 2:40
    lead the lane, held 2:31's


    SWITCHED POOLS TO DIVE WELL SCY
    assigned 4 x 200 fr
    did 4 x 150 fr

    10 x 50 k
    odds fast on 40 held 35's went 30 on last one
    evens easy on 1:00

    100 easy

    wanted to do the kick set with UT women
    but they had a meet at SMU over the weekend &
    weren't doing it till later in their practice so I headed out




    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES

    Does anyone ever read my blog to the very end?

    Updated June 7th, 2010 at 12:13 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  8. Fast Friday on a Thursday, Thu June 3rd, 2010

    by , June 3rd, 2010 at 01:12 PM (Ande's Swimming Blog)
    Thu June 3rd, 2010 Fast Friday on a Thursday

    lifted weights 5:15 am - 5:50


    LCM
    Austin, UT Swim Center
    Whitney Coached
    swam with Max, Larry, Chris, Tyler, Teneille, Pat, & Beth
    BUT No Jon Mike or Todd
    dove in 1st

    WARM UP scy
    400 fr
    300 fr
    200 drill
    100 k went 1:30
    100 k went 1:21

    20 x 50 on 1:00
    odds easy finger tip drag
    evens 200 pace:
    held 30's & 31's went 28 or 9 on last one

    200 easy

    20 x 100 on 2:00
    odds easy finger tip drag
    evens 400 pace:
    started out at 1:10,
    then dove & held held 6's & 7's
    went 64 on #18 &
    63 on #20
    these were hard

    100 easy

    2010 MEETS:


    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES

    does anyone ever read my blog to the very end?
  9. Tue Jun 1 2010

    by , June 3rd, 2010 at 12:24 PM (Ande's Swimming Blog)
    did it

    LCM

    think it was

    1000 warm up &

    2 rounds of
    5 x 300

    don't remember
  10. Sun May 30th 2010

    by , May 30th, 2010 at 04:28 PM (Ande's Swimming Blog)
    Sun May 30th 2010

    lifted today

    added some tags to my 200 IM at Nats [nomedia="http://www.youtube.com/watch?v=ECihgAWZiy4"]YouTube- 2010 Masters SCY Nats 200 IM Men 45 to 49 1:58.20 NR[/nomedia]

    the eddie Reese Invite was a poorly attended meet not a time trial


    scy Austin swim center
    bridgette coached
    noon to 1:15
    dove in on timw
    wore B70 jammers

    warm up
    2 rounds of 300 fr 100k 100 im

    main set
    2 rounds of
    4 x 25 on 30
    2 x 50 on 40
    4 x 25 on 30
    2 x 100 on 1:20
    4 x 25 on 30
    2 x 150 on 2:00
    4 x 25 on 30
    2 x 200 on 2:40
    50 easy
    round 1 the 25's were kick, which I did 3 easy 1 fast
    round 2 the 25's were stroke, did 3 easy 1 fast
  11. Thu May 06th 2010

    by , May 6th, 2010 at 12:48 PM (Ande's Swimming Blog)
    Thu May 06th 2010

    Nats in 2 wks & 1 day or 15 days

    Lifted today

    Upcoming Travel

    Thu May 13 - Sun 16: Grand Canyon, AZ

    Sun May 16 - Wed 19: Scottsdale, AZ

    Thu May 20 - Mon 24: Atlanta


    TODAYS SWIM PRACTICE

    Swim Center
    SCY main pool
    WHITNEY coached
    6:30 - 8:00 dove in 6:33ish
    swam with jon, todd, mike, & nate

    wore B70 jammer

    Warm UP
    4 rounds of 150 fr 25 scull 25 ft first scull

    MAIN SET

    assigned: 20 x 100 on 1:40
    odds: 500 pace evens easy
    DID: 20 x 50 on 1:40
    odds 200 pace evens easy
    held 26's

    50 easy

    assigned 10 x 50 on 1:00
    odds fast break outs
    evens fast finishes
    did: not very many of them

    50 easy

    2010 MEETS:

    2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    Nats are in 2 weeks & 1 days or 15 DAYS
    time to get fast, strong, skinny, & rested
    Days Till Nats
    FRI 050 BR 100 FL
    SAT 200 IM 050 BK
    SUN 100 IM 050 FR


    July 8 - 11, 2010
    Senior Circuit #4
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
  12. Mon May 03rd 2010 kick set with UT women today

    by , May 3rd, 2010 at 12:18 PM (Ande's Swimming Blog)
    Mon May 03rd 2010

    swam on Saturday at Dick Nichols
    with Jon, Tyler, Todd & Marcio

    lifted weights this morning

    Upcoming Travel

    Thu May 13 - Sun 16: Grand Canyon, AZ
    (any recs for what to do?)

    Sun May 16 - Wed 19: Scottsdale, AZ
    (any recs for what to do in Phoenix, kids are 19 & 20?)

    Thu May 20 - Mon 24: Atlanta


    TODAYS SWIM PRACTICE

    Swim Center
    LCM Main pool & SCY div well
    Kim, Jim & Jackie Coached
    WHITNEY coached
    6:30 - 8:00 dove in 6:33
    swam with Nate tyler, & Mike
    Beside ed & Gretch

    wore B70 jammer

    Warm UP
    200

    MAIN SET

    JOINED UT Women for a challenging kick set

    15 x 100 LCM kick FAST on 3:00
    Best ave, Dove them all
    on most I did 6 SDKs off the start
    I started out around 1:18
    which kind of surprised me
    did mostly 1:17's then drifted up to 18's,
    did a couple 19's
    then went 1:14.3 on #15
    that was a very challenging set
    did a set like this a few years ago with UT women, think my best was 1:20, I ave around 1:23 or 4
    noticed I my kicks were smaller & I went faster

    moved back to diving well

    they were doing 150s
    I did 100's & swam down
    then did an easy speed 50 SDK
    went 28

    2010 MEETS:

    [2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    Nats are in 3 weeks & 1 days or 22 DAYS
    time to get fast, strong, skinny, & rested
    Days Till Nats
    FRI 050 BR 100 FL
    SAT 200 IM 050 BK
    SUN 100 IM 050 FR


    July 8 - 11, 2010
    Senior Circuit #4
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
  13. Fri Apr 30th 2010

    by , April 30th, 2010 at 10:39 AM (Ande's Swimming Blog)
    Fri Apr 30th 2010

    Thinking about doubling today

    NATS are 3 wks away

    lifted weights this morning
    My right LAT hurt, so I did one rep of warm up on lat press & lat pull then skipped the rest, pretty sure I'm done with those till after nationals


    thanks to everyone who gave us recs for GC & phoenix, here & on FB

    Upcoming Travel

    Thu May 13 - Sun 16: Grand Canyon, AZ
    (any recs for what to do?)

    Sun May 16 - Wed 19: Scottsdale, AZ
    (any recs for what to do in Phoenix, kids are 19 & 20?)

    Thu May 20 - Mon 24: Atlanta


    TODAYS SWIM PRACTICE

    Swim Center
    LCM Main pool & SCY div well
    WHITNEY coached
    6:30 - 8:00 dove in 6:30
    swam with Nate, JOn & Sharon
    Beside Marcio, tyler, Ned & Max

    wore B70 full

    Warm UP
    swim LCM till 6:57
    did 100's on 1:30, then 1:25
    went 1700 or 1800

    MAIN SET

    100 on 2:00 80%
    1:02

    2 x 100 on 2:10 85%
    1:01's

    3 x 100 on 2:20 90%
    went 57's

    4 x 100 on 2:30 95%
    went 56's & 7's

    assigned 5 x 100 fast on 2:40
    DID 100, 50, 50, 50 100
    went 51 on my last 100

    100 easy

    5 x 50 on 1:00

    assigned 4 x 50, 3 x 50 & 2 x 50
    DID nothing, sat on side

    50 BK fast
    went 24.0

    100 easy

    2010 MEETS:

    [2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    Nats are in 3 weeks & 1 days or 22 DAYS
    time to get fast, strong, skinny, & rested
    Days Till Nats
    FRI 050 BR 100 FL
    SAT 200 IM 050 BK
    SUN 100 IM 050 FR


    July 8 - 11, 2010
    Senior Circuit #4
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas

    Updated April 30th, 2010 at 10:46 AM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  14. Wed Apr 28th 2010

    by , April 28th, 2010 at 10:44 AM (Ande's Swimming Blog)
    Wed Apr 28th 2010

    Upcoming Travel
    Thu May 13 - Sun 16: Grand Canyon, AZ
    (any recs for what we should do there?)
    Sun May 16 - Wed 19: Scottsdale, AZ
    (any recs for what my family should do while I'm in meetings)
    Thu May 20 - Mon 24: Atlanta

    Lifted weights this morning

    TODAYS SWIM PRACTICE

    Swim Center
    SCY Main pool & diving well
    WHITNEY coached
    6:30 - 8:00 dove in 6:33ish
    swam with Marcio & Mike Varozza who's doing Waterloo Swim School in North West Austin
    beside Nate, Jon, Tenille, Tyler, Amy, Brandon, Ned, & Michael Lovato
    wore B70 legs

    Warm UP
    400
    300
    200 k fly no board went 2:22
    100

    MAIN SET
    assigned 400 IM
    did 4 x 50 drill

    assigned 400
    did 4 x 50

    assigned 4 x 100 IM desc
    DID: mike borrowed marcio's zoomer like fins & said he wanted to kick a 100 around 1:00, he went 53
    so I skipped 1 -3, put on Marcio's fins trying to beat mike
    I dove in & my right fin came off, but I kept going & kicked a 100 in 51

    assigned 800
    did 8 x 50

    (this we had a little set here, but I don't remember it)

    assigned 12 x 100
    did: skipped it, to rest 15 minutes

    50 bk
    roll start
    mike timed
    went pretty fast but he had a timing malfunction so I don't know what my time was

    50 easy



    2010 MEETS:

    [2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    Nats are in 3 weeks & 3 days or 24 DAYS
    time to get fast, strong, skinny, & rested
    Days Till Nats
    FRI 050 BR 100 FL
    SAT 200 IM 050 BK
    SUN 100 IM 050 FR


    July 8 - 11, 2010
    Senior Circuit #4
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
  15. Sat Apr 24th 2010

    by , April 24th, 2010 at 07:57 PM (Ande's Swimming Blog)
    Sat Apr 24th 2010

    lifted weights after swim practice
    right lat hurt on my warm up exercises of lat pull & lat press
    so I just did bench & leg press


    2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    Nats are in 3 weeks & 6 days
    27 DAYS
    time to get fast, strong, skinny, & rested
    Days Till Nats

    Campus Map



    TODAYS SWIM PRACTICE

    Swim Center
    scy diving well & LCM main pool
    Jack Lee coached
    7:30 - 9:00
    dove in on time
    swam with amy brandon, jon, & chris
    beside Max & Larry
    wore B70 legs

    Warmed up SCY
    3 rounds of 200 swim 50 kick


    MAIN SET LCM

    assigned 15 x 300 amy & Brandon did them fr on 4:15
    did 14 x (50 easy, rest 1:00, 50 fast, 50 easy)
    odds fast were fr held 29's
    evens fast were br held 39's

    2010 MEETS:

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships


    July 8 - 11, 2010
    Senior Circuit #4
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
  16. Thu Apr 22nd 2010

    by , April 22nd, 2010 at 10:48 AM (Ande's Swimming Blog)
    Thu Apr 22nd 2010

    Today I wore B70 legs in practice
    Garrett Weber Gale told me I was wasting the "magic" of the suit by wearing it in practice

    Glenn Mills of http://www.goswim.tv/ was in town this morning filming Eric Shanteau
    I watched Glenn shoot some of Erics starts using a
    [ame="http://www.amazon.com/gp/product/B002YPFKZ4?ie=UTF8&tag=ifsande-20&linkCode=xm2&camp=1789&creativeASIN=B002YPFKZ4 "]Casio EX-FH25 10.1MP High Speed Digital Camera[/ame]


    Lifted yesterday after work

    2010 Short Course National Championships
    Thu May 20 - Sun 23, 2010
    Nats are in 4 weeks & 1 day,
    29 DAYS away,
    time to get fast, strong, skinny, & rested
    Days Till Nats

    Psych Sheets

    Team Website

    Campus Map

    Team Roster i.e. my team longhorn aquatics is TXLA


    2010 SCY South Central Zones Results are up


    TODAYS SWIM PRACTICE

    Swim Center
    scy main pool
    Chris coached, Whitney's away being inducted into the Virginia Sports Hall of Fame
    6:30 - 8:00
    dove in on time
    swam with Kelly, Brandon, Tenille, & an Australian triathlete
    beside Marcio & ritchie
    tyler Nate, amy, ned, larry, chris & Desiree
    wore B70 legs

    Warm up
    400
    200
    400
    200

    MAIN SET

    assigned 500 fr
    did 5 x 50

    assigned 5 x 100 on 1:15
    did 100, 50, 100, 50, 100

    assigned 800
    did 8 x 50


    assigned 400 fr
    did 4 x 50

    assigned 4 x 100 on 1:15
    did 100, 50, 50 100

    assigned 800
    did skipped it

    assigned 300 fr
    did 3 x 50

    assigned 3 x 100 on 1:15
    did 100, 50, 100

    assigned 800
    did skipped it

    talked with Kris Kubik when I skipped parts of sets,

    he told me yesterday Ben Van Roekel did a get out swim.
    he did 50 yard free from a running start wearing an old LZR with a busted Zipper & a jaked. 3 coaches timed him.
    he hasn't trained much since NCAAs.
    he went 18.5


    2010 MEETS:

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events

    Updated April 22nd, 2010 at 03:33 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  17. Monday Apr 19, 2010

    by , April 19th, 2010 at 09:56 PM (Ande's Swimming Blog)
    swam Saturday

    did not swim sunday

    Monday Apr 19

    Nats Psych Sheet

    Lifted weights

    swam with mike, nate, max, ritchie, & tenille
    beside michael, todd, marcio, doug & ned

    5 x 200 fr on 3:00
    desc 1 -3 hold 4 & 5

    3 x 50

    4 x 25

    5 x 150 on 2:15
    desc 1 - 3 hold 4 & 5

    3 x 50

    4 x 25

    5 x 100 on 1:45
    desc 1 - 3 hold 4 & 5

    3 x 50

    4 x 25
  18. FAST Fri Apr 16th 2010

    by , April 16th, 2010 at 12:41 PM (Ande's Swimming Blog)
    FAST Fri Apr 16th 2010

    Nats is in 5 weeks or it's
    35 DAYS away

    lifted weights before practice

    thinking about doing a double today


    TODAYS SWIM PRACTICE

    Swim Center
    scy & LCM main pool
    whitney coached
    6:30 to 8:00
    dove in on time

    wore B70 legs

    Warm Up:
    20 min choice

    MAIN SET

    3 x 200 fr scy on 5:00 best ave
    went 1:59, 1:56, 1:57

    then we moved to LCM

    200 fr LCM fast
    went 2:12

    whitney didn't like how the group swam so she had us swim it again

    200 fr lcm fast
    james beside me stopped at the 100
    I saw him stop, but flipped & pushed off, rolled over on my back to hear whitney say it's a 200 keep going went like 2:24

    3 x 100 fr on 3:00
    went 1:04, 1:05, 1:01

    2 x 50 on 2:00
    went 29 & 26

    25 fr

    200 easy

    assigned 400 hard
    did 200 fairly strong went 2:24
    rested 25 sec
    mod 200

    100 easy
    2010 MEETS:

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events

    Updated April 16th, 2010 at 05:45 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  19. Wed Apr 14th 2010

    by , April 14th, 2010 at 11:44 AM (Ande's Swimming Blog)
    Wed Apr 14th 2010

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    Nats in 5 weeks & 2 Days or
    37 DAYS away

    Lifted weights today


    TODAYS SWIM PRACTICE

    Swim Center
    scy main pool
    whitney coached
    6:30 to 8:00
    dove in on time
    swam with Mike, NAte & Tenielle
    beside Desiree, tyler, Marcio, Ned, doug, & a bunch of triathletes

    wore B70 jammer

    Warm Up:
    did around 200 easy

    25 fl on 20
    50 fl bk on 40
    75 fl bk br on 1:00
    100 IM on 1:20
    Rest 30 extra
    500 fr 80%
    went 5:50ish
    rest 1:00

    25 fl on 20
    50 fl bk on 40
    75 fl bk br on 1:00
    100 IM on 1:20
    Rest 30 extra
    500 fr 85%
    went 5:35 ish
    rest 1:00

    25 fl on 20
    50 fl bk on 40
    75 fl bk br on 1:00
    100 IM on 1:20
    Rest 30 extra
    500 fr 90%
    went 5:18
    rest 1:00

    25 fl on 20
    50 fl bk on 40
    75 fl bk br on 1:00
    skipped 100 IM on 1:20
    Rest 30 extra
    assigned 500 fr get time
    did 200 fr easy speed
    went 2:01ish
    rest a 50
    200 fr strong
    went 2:07ish
    skip a 50

    25 fl fast
    25 fr easy
    50 fr easy
    50 skip

    25 bk fast
    25 fr easy
    50 fr easy
    50 skip

    25 br fast
    25 fr easy
    50 fr easy
    50 skip

    25 fr fast
    25 fr easy
    50 fr easy
    50 skip

    she assigned another set but I got out to rest

    2010 MEETS:

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
  20. Mon Apr 12th 2010

    by , April 12th, 2010 at 01:24 PM (Ande's Swimming Blog)
    Mon Apr 12th 2010

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    Had a great time at the 2010 South Central SCY Zone Championships

    LIFTED Weights today

    Nats are 5 weeks & 4 Days away or 39 DAYS

    TODAYS SWIM PRACTICE

    Swim Center
    scy diving well
    whitney coached
    6:30 to 8:00
    dove in at 6:50
    swam with Pat Evoe & Mary
    beside Tyler, Todd, Marcio, Doug, Tenielle, Amy & Nate

    wore B70 legs

    Warm Up:
    Missed it

    I dove in & stayed in the lane next to where I normally swim.
    we went on a :40 second per 50 base instead of 35. I've entered a new phase of my training
    focused on Racing, Speed, & Strength
    No to low aerobic or distance training


    MAIN SET
    2 rounds of
    4 x 50 fr on :40 right into
    4 x 100 fr on 1:20 right into
    4 x 150 fr on 2:00 right into
    4 x 200 fr on 2:40 right into
    but in round 2 drop 100, 150 & 200 by 5 sec
    swam long and smooth on all of them but sprinted the last 50 of the last 200

    100 easy

    4 x 25
    odds easy swim on 1:00
    evens SDK fast on :15

    2010 MEETS:

    May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
    2010 USMS Short Course National Championships
    Order of Events
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