Wednesday Dec 31st, 2008

Play I Resolve / The New Year’s Resolution Song
for the one you love close to midnight tonight
http://tinyurl.com/Iresolve

~ ~ ~ ~ ~

Today I arrived very late for practice because I took my daughter to the airport to catch a 7:15 am flight, helped her check her bag and get through the line

6:30 - 8:00
Whitney coached SCY swim center main pool
swam with Todd Bartee and Mike beside Nate, Larry and Jon
dove in at 7:15, 45 min late

assigned 5 x 100 on 1:10
did 4 x 75, then 100

8 x 150
3 fr on 2:00 desc
1 fl bk br drill on 2:30 ish
went 1:32, 1:29

10 x 50
odds fr 3 breaths
evens IM

did several smooth 50's free

Tuesday Dec 30th, 2008

Tuesday Dec 30th, 2008

Have you heard
I Resolve / The New Year’s Resolution Song
Play it for the one you love close to midnight tomorrow
http://tinyurl.com/Iresolve

~ ~ ~ ~ ~

As I left practice today, UT Men were doing

Dist / Mid dist
5 x 100 on 1:30 hold 500 pace
which means 50 - 52
100 easy 2:00
4 x 100 on 1:25 hold 500 pace
100 easy on 2:00
3 x 100 on 1:20 hold 500 pace
100 easy on 2:00
2 x 100 on 1:15 hold 500 pace
100 easy on 2:00
100 fast on 1:10
100 easy on 2:00

sprinters were in the diving well not sure what they did

Stroke Swimmers
there were 7 lanes of stroke swimmers
Eddie had them put a stretch cord across the middle of the pool intheir lanes
swimmers had to SDK under it off each wall
8 x 100 on 2:00
75 stroke SDK under the stretch cord off each wall
Frees on :45,
BK & FL on :50, then on each one they did
25 SDK FAST underwater the whole way, no breath
rest till clock got to 2:00 then did the next one

~ ~ ~ ~ ~

6:30 - 8:00
Whitney coached SCY swim center main pool
swam with Todd Bartee, Amy Brandon and Ned
beside Larry, Paul, brad and a guest from Penn

warm up 4 x (150, 100, 50)
missed first round

20 x 25
4 on 20 1 easy

10 x 50
4 on 35 1 easy

5 x 100
4 on 1:05 1 easy

assigned 800
did 8 x 50
odds fr 5 SDKs off each wall
evens k held under 34

3 x 200 on 2:10
went 2:05 on #1 missed the 3rd one by 5 sec let a couple lane mates pass me

200 easy

3 x 100 on 1:05

100 easy

3 x 50 on :32

50 easy

25 SDK fast
training suit
roll start
Amy timed
went 11.1

50 easy

Kirsty Coventry Trained with us

Monday Dec 29th, 2008

Weighed 215 after practice

~ ~ ~ ~ ~

As I left practice today, I spoke with Eddie Reese, UT Men were doing
20 x 50 FLY on :35
The goal was to make as many as they could
if you miss you sit one out then resume going up 5 sec on the interval
Eddie said "The faster you go the more rest you get"

Jackson Wilcox held 26's & 27's looked relaxed and smooth, made them all
Garrett Weber Gale made 10
Glad I didn't do that set.

~ ~ ~ ~ ~
Weights
warm up set and training set
lat press
lat pull
bench
leg press

6:30 - 8:00
Whitney coached SCY swim center main pool
swam with Mike Yoch, Todd Bartee, Mike Varozza
beside Larry, Paul, Ned, Chris, and Kirsty Coventry trained with us because UT women and her coach Kim Brackin are in colorado springs.

missed warm up

6 x 150 on 2:00 done 100 IM 50 fr

500 100 k 25 sw

6 x 150 on 2:00

500 easy

6 x 150 on 2:15 done 25 fl, 50 bk 75 br

10 x 50 on 1:00
1) 12.5 FAST 37.5 easy
2) 25.0 FAST 25.0 easy
3) 37.5 FAST 12.5 easy
4) 50.0 FAST 00.0 easy
5) 50.00 easy 00.0 fast

on the 10th I rested 4 minutes then did

50 bk fast
training suit
Whitney timed
went 24.9

50 easy

Sunday Dec 28th, 2008

next meet is
January 17 - 19
SCY New Year's Classic is
20 days away

david:
here's the Michael Phelps videos I told you about
http://www.youtube.com/watch?v=ax77_hHq9Dc
http://www.youtube.com/watch?v=T9eDAQxL5cA

noon - 1:15
chris coached
SCY swim center main pool
swam with amy & brandon
beside brad jon larry and David

Warm Up
several 200 s

Main Set different ways

12 x 300

01) 75% effort
went 3:30

02) 12 x 25 on 20

03) k fly on side
went 3:51 ave 1:17

04) 6 x 50
05)

06) 85%
went 3:19

07) drill
08) can't remember
09) can't remember

10) skipped changed into B70
11) skipped

12) fast for time
went 2:56
split it 55, 60, 61

easy 75

25 SDK fast
roll start
amy timed
went 10.3

50 easy

Saturday Dec 27th, 2008

January 17 - 19
SCY New Year's Classic is
21 days away

Thu Mar 5 - Sat Mar 7
SCY Texas Grand Prix is
68 days away

Sun Mar 8
LCM Time Trial is
71 days away

7:30 - 9:00
Whitney coached
SCY swim center diving well
swam with max paul & jeff
beside chris mike ned nate
dove in around 7:35

Warm Up
500 fr
400 IM dr
300 fr
200 IM
100 fewest breaths

Main Set (swim as far as you can for the time given during each round)

4 x 200 fr on 2:20
skipped a 50 on #3

100 easy

4 x 150 on 2:00 took 4 SDKs off last turn
held 1:40's

100 easy

4 x 100 on 1:20
4 SDKs off last turn

100 easy

3 x 75 on 1:00 right into
100 strong from a push go under 1:00

100 easy

10 x 50 on 1:00
2 rounds of 4 strong 1 easy
held 27's & 28's

50 easy

after practice I saw Neil Walker coaching longhorn aquatics and
Kim Brackin, UT's womens coach coaching some of the Lady longhorns who stayed in town.
Kim said the Lady Longhorns are going to the Olympic Training camp in colorado springs to get in a little altitude training

Friday Dec 26th, 2008

Hope you had a Merry Christmas or a happy holiday

did not swim yesterday

I did pull out the calendar and count days to my next meets

January 17 - 19
SCY New Year's Classic is
22 days away

Thu Mar 5 - Sat Mar 7
SCY Texas Grand Prix is
69 days away

Sun Mar 8
LCM Time Trial is
72 days away

8:00 - 10:00
Neil Walker coached
LCM swim center swam with
Andrew Wang and several other swimmers
dove in around 8:05

100

30 x 50
1 k on 1:10 / 1 dr on 1:10 / 1 fr on 1:10
2 k on 1:00 / 2 dr on 1:10 / 2 fr on 1:00
3 k on 0:55 / 3 dr on 1:10 / 3 fr on 0:50
4 k on 0:50 / 4 dr on 1:10 / 4 fr on 0:40

400 k neg split on 7:00
50 k 1/3 fast 2/3 easy
50 k 2/3 fast 1/3 easy
50 k fast
50 k easy

400 k neg split on 7:00
50 k 1/3 fast 2/3 easy
50 k 2/3 fast 1/3 easy
50 k fast went 40
50 k easy

there were 3 more rounds but I got out to go to work

Wednesday Dec 24th, 2008

Thanks to everyone who follows my blog
I wish you and yours a wonderful holiday
it began here:
http://www.usms.org/forums/showthread.php?t=4298

8:00 - 10:00
Neil Walker coached
SCY swim center main pool
swam with Anders Storvik, David Zolno, beside Tanica Jamieson and several younger swimmers I'm not going to name
dove in around 6:35

6 x (100 fr on 1:30, 50 k on :50)

20 x 25 k on 25

there was something else I don't recall

Main Set

200 IM moderate
2 x 50 free fast from a dive on 1:10

200 IM
2 x 50 br fast from a dive on 1:10
went 32

200 IM
2 x 50 bk fast from a dive
went 30 & 25

200 IM
50 fl fast from a dive
went 24

rested
put on FS PRO leg skins

50 bk fast
Neil timed
roll start
went 23.8

100 easy

rested 5 minutes

Neil asked me to do a fast 50 bk for time with 6 SDKs
to see the time difference, I took 7 oops

50 bk fast
(with only 7 SDKs)
roll start
Neil timed
went 24.9

as I sat out and rested for my fast swims
the swimmers did more rounds
I had fun calling out times

encouraging them and offering them suggestions like:

+ Streamline like Michael Phelps

+ Go a little deeper off your push offs and starts

+ Take in a Big breath of air before your turn and hold it.

+ Take more SDKs off your start and turn on fly
they dropped from 32 to 29

+ Try this Aqua V cap on your next fast swim
I had one with me and let them try it out.

The swimmers swam faster times.
Maybe it was the my suggestions
Maybe it was because I was paying attention to them and calling out their times.

Tuesday Dec 23rd, 2008

Weights
lat press
bench press
leg press
lat pull

6:30 - 8:00
whitney coached
SCY swim center main pool
swam with tyler and todd
beside brand jeff, amy nate ned larry mike brad and max
dove in around 6:40

assigned 1,000
did 300 ish

assigned 2 x 500 done 75 fr 50 im
did 75 fr 12.5 fl 12.5 free

5 x 200 fr desc on 3:00
went 2:21 2:16 2:12 2:08 2:02

assigned 10 x 100 fr on 1:08
did 5 rounds of (100 fr easy speed 5 DK, 50 easy 50 rest went 1:01's went 58 on last one

20 x 50 4 rounds of
1. 25 fl 25 fr on 45
2. 25 bk 25 fr on 45
3. 25 br 25 fr on 1:15
4. 50 BK fast (desc) went 30, 29, 28, 25
5. 2 breaths

100 easy

Monday Dec 22nd, 2008

SWAM 2 practices this morning

here's the Longhorn Masters Practice Schedule
http://www.utexas.edu/longhornaquatics/swim/schedule.html
which says:
December 24: No practices - Merry Christmas!
December 25: No practices - Merry Christmas!
December 26: No practices - Merry Christmas!

Lifted Weights Yesterday

Practice 1
5:30 pm - 6:30
whitney coached
swim center SCY main pool
swam with tyler todd jeff and nate
dove in around 5:40

Missed warm up

400 fr aerobic

50 back FAST
training suit
went 26

assigned 400 aerobic
did 100 fr 50 rest 100 fr 50 rest 100 fr

100 bk FAST
training suit
went 58

assigned 400 aerobic
did 100 fr 50 rest 100 fr 50 rest 100 fr

200 fr FAST
training suit
went 1:59

50 easy changed into FS PRO legskin

assigned 400 fr aerobic
did 100 fr 50 rest 100 fr 50 rest 100 fr

50 back FAST
went 25

assigned 400 aerobic
did 100 fr 50 rest 100 fr 50 rest 100 fr

100 bk FAST
went 56

assigned 400 aerobic
did 100 fr 50 rest 100 fr 50 rest 100 fr

200 fr FAST
went 1:55

50 easy

6 x 50 on 1:00
1) 5 breaths
2) 4 breaths
3) 3 breaths
4) 2 breaths
5) 1 breath
6) NO breath
made it

Practice 2
7:30 pm - 8:30
whitney coached
swim center SCY main pool
swam with paul larry and chris
dove in on time

500 easy

assigned 400 fr aerobic
did 4 x 50

50 fr FAST
training suit
went 25

assigned 400 aerobic
did 4 x 50 easy speed

50 fr FAST
training suit
went 24

assigned 400 aerobic
did 4 x 50 easy speed

50 fr FAST
training suit
went 23

50 easy

assigned 400 fr aerobic
did 4 x 50 easy

changed into FS PRO jammer

50 free FAST
went 22

assigned 400 fr aerobic
did 4 x 50 easy

changed into FS PRO legskin

50 free FAST
went 22

assigned 400 aerobic
did 2 x 50 free easy

changed into Blue Seventy Nero Comp

rested about 15 minutes

50 fr FAST
roll start
whitney timed
went 21.8

50 easy

Sunday Dec 20th 2008

noon to 1:15
main pool scy
bridgette coached
swam with tyler and guest mike yoch
beside larry
dove in at 12:10

4 x 100 on 1:30
4 x 25
200 easy

3 x 100 on 1:20
4 x 25
200 easy

2 x 100 on 1:10
4 x 25
200

100 fast
went 51
4 x 25
200


50 fr fast
8 SDKS off each wall
went 22.6

50 free
easy

Saturday Dec 20th 2008

still pondering the type of training I want to do from now till mid February
part of me wants to prepare for 200's and sprints
another the 50 free, 50 back and 100 IM and yet
another for 25 fr, 25 bk, & 25 SDK

7:30 am - 9:00
whitney coached
swim center SCY diving well
swam with tyler ned brad and chris
dove in on time

warm up
4 x 250

assigned 50 x 50

round 1
9 fr on 35
1 easy

round 2
did 5 k went 31 on #5
1 easy

round 3
did 5 fr worked SDK went 28's
1 easy

round 4
did 5 fr worked SDK went 28's
1 easy

round 5
did 5 free worked SDK went 28's
1 easy


50 x 25
did rounds of 10

did 3 rounds

got out around 8:45
changed into B70

50 free fast
went 22.0

50 easy

hanged into

Friday Dec 19th 2008

We got a mention in Today's Austin American Statesman sports section http://www.statesman.com/sports/content/sports/stories/other/12/19/1219centex.html

Weighed 214 after practice

WEIGHTS (may do more later today )
lat press 8 x 35 8 x 40 8 x 45 8 x 50
lat pull 8 x 167 5 x 207
bench press 8 x 135 5 x 185
leg press 8 x 180 8 x 270

Today's Practice FAST FRIDAY
6:00 pm - 8:30
whitney coached swim center SCY diving well
swam with brandon, brad, larry and ned
dove in around 6:05

warm up
assigned 15 minute swim choice
did 10 minute swim choice my choice was 50's on 50

50 drop down set
start at 60
1) on 60
2) on 59 ... keep going till you fail
made it to 32 (had sore arms and a distaste for distance)

100 easy

20 x 50 on 1:00
Best average hold 3 seconds faster than what you dropped down to
1 - 10 held 28's on
gave us an extra minute after #10
changed into FS PRO legs
11 - 20 held 27's

200 easy

5 x 100 on 2:00 best average
held 58's
went 55 or 6 on #5

100 easy

Thursday Dec 18th 2008

Today's Practice
6:00 pm - 7:30
whitney coached swim center SCY diving well
swam with amy and tyler
beside ned larry brandon and desiree http://www.desireeficker.com
dove in around 6:08

warm up
assigned 3 x 300
did 2 x 300

5 x 50 on 45
4 at 500 pace held 31's & 2s
1 fast

4 x 25 on 30

5 x 100 on 1:30
4 at 500 pace went 1:02's
1 fast went 58

4 x 25

5 x 200 on 3:00
4 at 1650 pace went 2:13, 2:10, 2:08, 2:07
1 fast went 2:01

50 easy

5 x 50 on 50
4 at 500 pace
1 fast went 27

4 x 25 on 30

assigned: 5 x 100 k with fins on 1:30 / 4 at 500 pace / 1 fast

did: kicked 100, then 3 50's / then 100 fast went 1:06

4 x 25

assigned 5 x 200 on 3:00 / 4 at 1650 pace / 1 fast
did: skipped 4
changed into B70

200 fast from a dive
easy speed 2 beat kick
went 1:55

100 easy

Wednesday Dec 17th 2008

yesterday I wrote "Tomorrow I'm going to do a fast 50 free in practice while wearing 3 or 4 suits
We'll see what happens."
Today I tested this.

WEIGHTS
lat press 8 x 35 8 x 40 8 x 45 8 x 50
lat pull 8 x 167 6 x 197 5 x 207
bench press 8 x 135 5 x 185 5 x 185
leg press 8 x 180 8 x 270 (took it easy sore thighs)

Today's Practice
6:00 pm - 8:30
whitney coached swim center SCY diving well
swam with chris, larry and nate
beside tyler and brad
dove in around 6:08

warm up
150 easy

4 x 25 fr on 30
4 x 50 k on 1:00 desc
4 x 100 fr on 1:30 desc
300 easy

4 x 25 bk on 30
4 x 50 k on 1:00 desc
4 x 100 fr on 1:30 desc
300 easy

4 x 25 fr on 30
4 x 50 k on 1:00 desc
4 x 100 fr on 1:30 desc
300 easy

got out changed into FS PRO legs and 3 blue seventy suits
after they were on I felt like the michelin man
3 suits squeeze down pretty tight legs felt very restricted
felt pressure on my ribs after being zipped in
it was hard to bend over

50 SCY fast
whitney timed
went 22.3
definitely felt more float
legs felt restricted,
think wearing that many suits weakened my kick
hard to turn couldn't ball up as much
don't think wearing 3 B70's provided me with much advantage

100 easy

removed 2 suits

still had on a blue seventy over FS PRO LEGS

50 SCY fast
whitney timed
went 21.6

50 easy

Tuesday Dec 16th 2008

Today I heard some swimmers (the French and others) wore 3 tech suits at once in their races at the European SCM Championships, which might be one of the reasons for breaking WRs
FINA is likely to issue a rule by March 2009 banning swimmers from wearing more than one swim suit in a race.
Stacking suits increases flotation.

Tomorrow I'm going to do a
50 free fast in practice while wearing 3 or 4 suits
We'll see what happens.
Should I do 3 50's
1) 1 suit or 3 suits
2) 2 suits,
3) 3 suits or 1 suit

I'm going to work on Speed and Strength from now till Mid February.

Today's Practice
6:00 pm - 7:30
whitney coached
swim center SCY diving well
swam with larry paul and brandon
beside tyler and amy

dove in around 6:15
missed warm up

assigned 4 x 400 on 4:40
did 4 x (100, rest 50, 100 rest 50, 100)

400 easy

assigned 4 x 300
did 4 x (50 rest 50 50 rest 50)

300 easy

assigned 4 x 100
did 4 x 50 100 easy

assigned 4 x 50
did 2 x 50

4 x 25 SDK no breath on :30

Monday Dec 15th 2008

In my last blog I wrote my 2009 SCY training plans
the only thing I'm questioning is:

Would it be better for me to focus on speed and strength from now to mid February?

WEIGHTS
lat press 10 x 35 8 x 40 8 x 45 8 x 50
lat pull 8 x 167 5 x 207 5 x 207
bench press 8 x 135 6 x 185 4 x 190
leg press 10 x 180 8 x 270 6 x 360

Today's Practice
6:00 pm - 8:30 whitney coached
swim center SCY diving well
swam with tyler and ned
beside todd and brad
dove in around 6:40

warm up
300

5 x 200 on 3:00 done 50 k fast 150 sw
went 31 - 32 on kicks

4 x 25 fl

4 x 200 on 2:45 done 50 IM 150 sw

4 x 25 bk half fast

3 x 200 on 2:45

4 x 25 br fast

skipped 2 x 200
skipped 4 x 25

changed into new FS PRO jammers

200 fr easy speed
went 1:56

10 x 50 on 1:00 desc 1 - 5
dove last 1 went 23

Saturday Dec 13th 2009

2008 SCM results were loaded into the top times data base
http://www.usms.org/comp/meets/toptimes.php

whitney coached
SCY dick nichols
7:00 - 8:30
swam with Tyler and Todd
beside Jon, Brad Larry and Paul

200 missed
100
100

200
100
100

200
100
100

main set
20 x 100 on 2:00
1) 12 breaths
2) fast 85 - 90% effort
3) dps easy
4) FAST 95%
5) IM
went 59's on #2 did one round kick went 1:11
went 56 on #4 did one round kick went 1:06

assigned 800 pull
did 8 x 50

assigned 8 lengths, 7, 6, 5, 4, 3, 2, 1
did a few 25's then got out

new practice schedule next week
training 6:00 - 7:30 each morning
http://www.utexas.edu/longhornaquatics/swim/schedule.html#masters

Friday Dec 12th 2008

today was a special treat, I trained with the UT team Eddie Reese coached

Roque Santos with Blue Seventy is in town for Jrs we had lunch at the UT club

Made my 2009 SCY events, meets and training plans (below)

Today's Practice

6:30 pm - 8:00
Eddie Reese coached
swim center SCY diving well swam with Garrett Weber Gale and Dale Rogers
beside Hill Taylor and a couple other UT swimmers
right now they are in finals so the whole team wasn't there
dove in around 6:32

warm up
didn't hear the warm up but it was on a fairly fast pace,
pretty long we did several rounds of
4 x 25
50's
75's
100 IM drill
(i didn't ask what we were doing I just dove in and did what Garrett did, but we weren't getting much rest)

MAIN SET

2 x 100 k on 1:30
2 x 50 k on :50
2 x 50 easy on 1:00

2 x 100 k on 1:25
2 x 50 k on :50
2 x 50 easy on 1:00

2 x 100 k on 1:20
2 x 50 k on :50
2 x 50 easy on 1:00

2 x 100 k on 1:25
2 x 50 k on :50
2 x 50 easy on 1:00

2 x 100 k on 1:30
2 x 50 k on :50
2 x 50 easy on 1:00

8 x 25 k on :20
made it

6 x 25 SDK no breath on :30
made it

swim 10 minutes with a tube

~ ~ ~ ~ ~

Spring 2009 Training Plans are:

now till mid February
regular training focus on
200 fr, 200 bk, 200 IM and sprints

Train through
January 17 - 19, 2009
USS meet LONGHORN AQUATICS
2009 New Years Classic
Austin, TX
http://www.utexas.edu/longhornaquatics/meets/documents/Meet_Announcement_2009_New_Years_Classic_revised_10_22.pdf

Rest 2 weeks for the

Th/Fri/Sat Mar 5 - 7
USS Texas Grand Prix in
Austin, TX
http://www.utexas.edu/longhornaquatics/meets/

Switch to strength and speed training focus on
50 fr, 50 bk, & 100 IM

Rest 1 week for

3/27/ - 3/29/09
USMS South Central Zone Championships
Southlake, North Dallas

Strength and speed training

Rest 2 weeks for

5/7 - 5/10/09
USMS 2009 Short Course National Championships
Fresno, CA
http://www.usms.org/comp/scnats09/


LCM

Th June 11- Sun 14
USS Senior Circuit Championships

July 18 – 19
2009 South Central LCM Zone Championships
The Woodlands, TX
LCM

August 6 - 10
2009 USMS Long Course Nationals
Indianapolis, IN

Thursday Dec 11th 2008

Video of our 4 x 50 SCM fr that broke the WR for Men 160+ age group
http://www.youtube.com/watch?v=MwA2V0WmZrY

today and tomorrow I have no masters practice in the swim center http://www.utexas.edu/longhornaquatics/swim/schedule.html#masters
Junior Nationals is happening
http://www.utexas.edu/longhornaquatics/results/index.htm

yesterday I asked eddie if I could train with his group
he said yes 6:30 am
showed up today, kubes was coaching, he said we have 3 lanes
go swim in the other pool
i did around 10 easy 50's then a life guard asked me to get out of the pool

Lifted weights

Thinking about training for the 200 IM
went 1:59.9 in 2005 wearing a FS 1,
thinking about the 50 free and 50 back
at 2008 SCY nats I went 21.43 in the 50 free & 24.41 in the 50 back
I'm curious to see how much I can improve those times
If I focused on those 2 races I'd continue speed and strength training. I also want to see how much more I can improve my SDK

Tuesday Dec 4th 2008

2008 SPMA Regional Short Course Meters Championships
results are up at:
http://web1.lbgrunions.com/Meets/2008SCMC/Results.asp
hope they post splits
Got edged out for high point
51 David Guthrie
50 Me
Shoulda finished the 200 bk a little faster or swum my 7th event


I'm forming goals & training plans for SCY 2009

Meets:

Mar 5 - 7, 2009
Texas Grand Prix Th/Fri/Sat
austin, TX

Mar 27 - 29, 09
South Central Zone Championships
Southlake, North Dallas

May 7 - 10, 2009
USMS Short Course National Championships
Fresno, CA


Events:
not sure yet, need to pick 6
here's the M 45-49 Short Course Yards Records
50 Free John C Smith 05-04-08 21.10
100 Free Paul L Smith 05-04-08 46.89
200 Free Paul L Smith 05-04-08 1:43.79
50 Back J Clay Britt 05-04-08 24.31
100 Back J Clay Britt 05-04-08 52.33
200 Back Rip Esselstyn 05-04-08 1:56.55
50 Breast Chris J Weissman 05-04-08 27.14
100 Breast Jon Blank 05-14-06 59.19
200 Breast Glenn D Mills 05-04-08 2:10.64
50 Fly Paul L Smith 05-04-08 22.67
100 Fly Paul L Smith 05-04-08 51.37
200 Fly Dennis Baker 05-20-07 1:51.97
100 IM John C Smith 05-04-08 52.84
200 IM Paul Smith / Dennis Baker 05-20-07 1:58.92
400 IM Dennis Baker 04-22-07 4:16.13

Not likely to train for or race the following events
500 Free Dennis Baker 05-20-07 4:39.10
1000 Free Kirk Anderson 05-22-05 9:54.65
1650 Free Jim Mcconica 04-30-00 16:44.67
100 Breast Jon Blank 05-14-06 59.19
200 Breast Glenn D Mills 05-04-08 2:10.64
200 Fly Dennis Baker 05-20-07 1:51.97
400 IM Dennis Baker 04-22-07 4:16.13


Training Plans
special projects

Continue to work on SDK
+ speed and Speed endurance,
+ do more fast 15's, 25's 50's, 75's & 100 SDKs
+ deeper pushoffs
+ train to take ____ SDKs in the ____:
8 in the 50 free
6 in the 100 fr
13 in the 50 bk
12 in the 100 bk
10 in the 50 fly
8 in the 100 fly
10 fl, 12 bk, 6 fr in the 100 im
8 off start 6 off turn FL, 5 or 6 bk, 4 - 6 fr in the 200 IM

BREASTROKE
swim and kick more

Today's Practice

left too late to lift weights

6:30 pm - 8:00
whitney coached swim center SCY main pool north end pool which is set up with both bulkheads down getting ready for Jr Nats
swam with todd tyler ned mike and Amy
beside paul nathan max & larry
dove in around 6:35

assigned: 10 x 50
did: 5

assigned 10 x 100 fr on 1:10
did: 3 x (2 x 100 on 1:10, 50 easy on 1:10)

10 x 50 odds on 30 evens on 40

assigned 10 x 100 fr on 1:05 with fins
did: 3 x (2 x 100 on 1:05, skipped every 3rd to rest)

10 x 50 on 55
odds kick
evens IMs

5 x 100 on 2:20 took 6 or more SDKs off each wall
held around 1:00

5 x 50 on 2:00 strong took 6 or more SDKs off each wall

changed into PRO Legs

50 SDK
roll start off blocks
whitney timed
Terrible turn jammed it bad
went 24.1

100 easy

Monday December 8th, 2008

MEET RESULTS from the

2008 SPMA Regional Short Course Meters Championships on
Saturday, December 6th & Sunday 7th, 2008 in
Long Beach, CA
http://web1.lbgrunions.com/Meets/2008SCMC
Entered
Saturday
11:15 # 07 50 M Butterfly 00:26.46
12:38 # 10 100 M Backstroke 00:59.10
04:55 PM# 19 200 M Individual Medley 02:19.99

Sunday
11:43 # 24 100 Butterfly
12:27 # 26 50 M Breaststroke 00:31.99
02:04 # 29 200 Backstroke 02:19.99
03:15 # 31 100 Freestyle
Timeline
Psych Sheet

first of all this was a very well run meet and kudos to all the
great grunion volunteers who pulled if off

2 weeks ago at AZ i went to az
50 fl 26.3
100 bk 59.10
today at long beach 2 wks later

50 fl 25.99

100 bk 58.89 split it 28.66 30.23

200 im
I was eyeing Glen Mills NR not sure if it's a WR because he did the time at the 2008 Gay Games
he split his race
1 29.05 29.05
2 1:04.60 35.55
3 1:42.00 37.40
4 2:13.42 31.42

so my plan was to
Fly easy speed save legs breathe
Back easy speed save legs breathe
breast work it, sprint, great form
free work it sprint SDK off turns

went 29.10 34.93 38.82 31.31 went 2:14.16
which might have broke the WR if Mills swim doesn't count
we'll see, in 2004 I went 2:15.0
I think I could have gone faster if I swum it first



had a nice talk with Rob Butcher USMS Exec director
impressive guy
many great ideas for usms
think we will see many positive developments for usms
saw a flock of wild parrots in the sky and trees out side the pool

Sunday
skipped the 100 fly

50 br
went 31.49

200 bk
went for 50 split
went 27.20 and broke the 27.24 WR
Finally
made some race mistakes

100 fr
went 54.5
25.8
28.7
lost my legs at the end of the race


NEWS FLASH
Jeff commings wore a blue seventy

saw many wonderful people
Jim Clemmons, Allen Stark, Erik Hochstein, Rich Abrahams
this was a fun meet at a beautiful pool

Roomed with David Guthrie
he filmed of my several races which I hope to put up on youtube soon

didn't sleep well at the meet

Friday Dec 4th 2008

today I leave for long beach hope to watch prelims of the texas invitational
http://www.tsc.utexas.edu/results/index.htm
there were some excellent swims in last nights finals

Saturday, December 6th & Sunday 7th, 2008
2008 SPMA Regional Short Course Meters Championships in
Long Beach, CA
http://web1.lbgrunions.com/Meets/2008SCMC
1 day away

Saturday
11:15 # 07 50 M Butterfly 00:26.46
12:38 # 10 100 M Backstroke 00:59.10
04:55 PM# 19 200 M Individual Medley 02:19.99

Sunday
11:43 # 24 100 Butterfly
12:27 # 26 50 M Breaststroke 00:31.99
02:04 # 29 200 Backstroke 02:19.99
03:15 # 31 100 Freestyle
Timeline
Psych Sheet

FAST FRIDAY
6:30 pm - 8:00
whitney swim center SCY diving well
swam with max ned todd tyler mike larry & max and a guest Hill Taylor's dad
dove in around 6:40

250 warm up
assigned 20 x 100 fr on 2:00
1 strong off the blocks
2 - 5 from a push trying to hold time with in 3 seconds
take an extra minute rest after each round of 5
did 4 rounds of 100 easy speed from a dive held 100's around 56
4 x 50's held 50's around 29 - 30
every one in the lane went 5 sec apart

assigned 400 easy
did 150 easy assigned 4 x (50 fast off blocks followed by 100 swim down) (50's fast were one to a lane)
did
50 easy speed went 23
150 easy rest
change into PRO Legs
50 easy speed
went 22

50 easy

Wednesday Dec 3rd 2008

Had a 25 SDK breakthrough today
went 10.1


next meet is
Saturday, December 6th & Sunday 7th, 2008
2008 SPMA Regional Short Course Meters Championships in
Long Beach, CA
http://web1.lbgrunions.com/Meets/2008SCMC
3 days away
Entered
Saturday
11:15 # 07 50 M Butterfly 00:26.46
12:38 # 10 100 M Backstroke 00:59.10
04:55 PM# 19 200 M Individual Medley 02:19.99
Sunday
11:43 # 24 100 Butterfly
12:27 # 26 50 M Breaststroke 00:31.99
02:04 # 29 200 Backstroke 02:19.99
03:15 # 31 100 Freestyle
ran out of time, had to drop:
# 36 50 M Backstroke 00:27.30
# 38 Men's 100 M Individual Medley 01:00.32

Timeline
http://web1.lbgrunions.com/Meets/2008SCMC/Timeline.asp
Psych Sheet
http://web1.lbgrunions.com/Meets/2008SCMC/PsychSheets.asp

7:30 pm - 9:00
whitney
swim center SCY diving well
swam with larry tyler & max beside todd, doug & ned
dove in around 6:40
150
4 x 25 bk
400 k did fl & br
4 x 25 br
assigned 200 150 100 50
did 2 x 50, 2 x 50, 50, 50
worked on SDK off each wall

assigned 200 150 100 50
did 2 x 50, 2 x 50, 50, 50
worked SDK off each wall

assigned:4 x (( 4 x 25 IM order) followed by 25 easy )
did 4 x ((2 x 25 ) followed by 25 easy)

assigned:4 x (( 4 x 50 IM order) followed by 25 easy )
did 4 x ((50) followed by 25 easy))

25 sdk
easy speed
whitney timed
watch error

50 easy

25 sdk
easy speed
whitney timed
watch error

50 easy

changed into FS PRO legs

25 sdk fast whitney timed
went 10.1

50 easy

Tuesday Dec 2nd 2008

my next meet is

2008 SPMA Regional Short Course Meters Championships in
Long Beach, CA
Saturday, December 6th & Sunday 7th, 2008
http://web1.lbgrunions.com/Meets/2008SCMC
3 days away
Timeline
http://web1.lbgrunions.com/Meets/2008SCMC/Timeline.asp
Psych Sheet
http://web1.lbgrunions.com/Meets/2008SCMC/PsychSheets.asp

Sunday I have a problem I was entered in the 50 bk & 100 IM but my plane leaves at 6:30
which means I should leave the meet around 4
31 Men 100 Freestyle 193 25 03:15 PM
32 Women 200 Breaststroke 40 5 04:07 PM
33 Men 200 Breaststroke 68 9 04:30 PM
34 Mixed 400 Freestyle Relay - - 05:05 PM
35 Women 50 Backstroke 61 8 05:55 PM
36 Men 50 Backstroke 96 12 06:12 PM
37 Women 100 IM 87 11 06:35 PM
38 Men 100 IM 155 20 07:01 PM
Entered
Saturday
# 07 50 M Butterfly 00:26.46
# 10 100 M Backstroke 00:59.10
# 19 200 M Individual Medley 02:19.99
Sunday
# 26 50 M Breaststroke 00:31.99
# 29 200 Backstroke 02:19.99
# 36 50 M Backstroke 00:27.30
# 38 Men's 100 M Individual Medley 01:00.32
so I swapped the 100 IM for the 100 fr and the 50 bk for the 100 fly

lifted weights
lat pull
lat press
bench press

6:30 pm - 8:00
whitney swim center SCY main pool north course, bulkhead & blocks
swam with amy tyler mike ned & jon
dove in around 6:50

missed warm up
8 x 50
8 x 50 odds easy evens easy speed
changed into b70
200 easy
4 x 12.5 sprints

50 bk easy speed
whitney timed
went 23.7

50 easy

Monday Dec 1st 2008

my next meet is
Saturday, December 6th & Sunday 7th, 2008
2008 SPMA Regional Short Course Meters Championships inLong Beach, CA
http://web1.lbgrunions.com/Meets/2008SCMC
5 days away
Psych Sheets' up
http://web1.lbgrunions.com/Meets/200...sychSheets.asp
entered
Saturday
# 07 50 M Butterfly 00:26.46
# 10 100 M Backstroke 00:59.10
# 19 200 M Individual Medley 02:19.99
Sunday
# 26 50 M Breaststroke 00:31.99
# 29 200 Backstroke 02:19.99
# 36 50 M Backstroke 00:27.30
# 38 Men's 100 M Individual Medley 01:00.32

7:30 pm - 8:30
whitney
swim center SCY main pool north course, bulkhead & blocks
swam with amy & mike next to larry and ned
dove in around 7:40

missed warm up

assigned 4 x 400
did
1) 400 fr
2) 4 x 50
3) 4 x 50
4) 4 x 50 worked on SDK, easy speed and breastroke

50 easy

assigned 4 x 100 on 1:15
did 4 x 50 fr 7 SDKs off each wall

8 x 25

assigned 3 x 100 on 1:10
did 3 x 50 fr

6 x 25

assigned 2 x 100 on 1:05
did 2 x 50 fr

4 x 25
assigned 100 fr
did 50 fr

2 x 25

Saturday, November 29, 2008

blue seventy blogged about us
http://thewaterisopen.blogspot.com/2008/11/nero-comp-smashes-more-records-at-ron.html

NEXT MEET
Saturday, December 6th & Sunday 7th, 2008
2008 SPMA Regional Short Course Meters Championships in
Long Beach, CA
http://web1.lbgrunions.com/Meets/2008SCMC
7 days away

7:30 am - 9:00
whitney COACHED
Austin UT Swim Center SCY main pool south end
swam with tyler, todd, max and marcio

500 warm up

assigned 4 x 200 fr on 2:40 desc
did 4 x (2 x 50 free) worked on SDK went 30's on most some 29's & 8's

assigned 4 x 100 IM desc on 1:30
did 4 x 50

assigned 4 x 300 desc
did 4 x (3 x 50) worked on SDK went 20's on most

assigned: 4 x 100 IM desc on 1:30
did: 4 x 50

got out
changed into Blue Seventy Nero Comp
http://www.tinyurl.com/nerocomp

50 bk fast
roll start
whitney timed
went 23.21 which is my fastest 50 bk this season

50 easy

Today was a special treat, I trained with the UT team coached by Eddie Reese

Yesterday was Thanksgiving, did not swim or lift weights, I did eat and eat and eat
We went to the UT vs A&M game took a long walk from where we parked to the stadium & back

NEXT MEET
Saturday, December 6th & Sunday 7th, 2008
2008 SPMA Regional Short Course Meters Championships in
Long Beach, CA
http://web1.lbgrunions.com/Meets/2008SCMC
8 days away

Friday Nov 28th, 2008

WEIGHTS
Bench 8 x 135, 5 x 185, 5 x 185
Lat Press 8 x 35, 8 x 40, 8 x 45, 6 x 50
Lat Pull 8 x 167, 5 x 207, 5 x 210
Leg Press 8 x 180, 8 x 270, 8 x 320

3:00 pm - 4:00
EDDIE REESE COACHED
swam with the UT tem today
swim center SCY main pool north course
swam with andrew wang beside dale rogers
dove in on time

assigned 5 x 200 done 150 fr 50 no free
did 5 x 150 done 100 free 50 bk

5 x 100 k on 1:35

8 x 50 on 1:00

assigned: 3 rounds of 4 x 50 on :50 at 200 pace followed by 200 easy, desc each round
did: 3 rounds of 2 x 50's followed by 200 easy
round 1 went 27, 26
round 2 went 24.2, 23.6
round 3 went 23.2, 22.6

Wednesday Nov 26th, 2008

happy thanksgiving

we got a mention on the blue Seventy Blog
http://thewaterisopen.blogspot.com/2008/11/nero-comp-smashes-more-records-at-ron.html

Next meet is
Saturday, December 6th & Sunday 7th, 2008
2008 SPMA Regional Short Course Meters Championships in
Long Beach, CA
http://web1.lbgrunions.com/Meets/2008SCMC/
Entered:

Saturday
# 07 50 M Butterfly 00:26.46
# 10 100 M Backstroke 00:59.10
# 19 200 M Individual Medley 02:19.99

Sunday
# 26 50 M Breaststroke 00:31.99
# 29 200 Backstroke 02:19.99
# 36 50 M Backstroke 00:27.30
# 38 Men's 100 M Individual Medley 01:00.32
10 days away

~ ~ ~ ~ ~

WEIGHTS
Bench
Lat Press
Lat Pull
Leg Press

7:30 - 9:00
whitney coached swim center SCY main pool north course
swam with marcio tyler doug todd ned larry stephen
dove in at 6:36ish

did around 500 warm up

assigned 600
did 300

4 x 50 fast on 3:00 off the blocks
swam easy speed went 25's & 26's

assigned 600
did 300

4 x 50 fast on 3:00 off the blocks swam easy speed
1) SDK easy speed 28 or 7
2) 26
3) 25
4) changed into legs went 22 high

assigned 600
did 300

assigned 20 x 50 on 1:00 best ave
skipped it

changed into B70

50 fr fast whitney timed
went 21.8

50 easy

Tuesday Nov 25th, 2008

entered Long Beach last night
got air , hotel and rent car
I'm going
swimming these events

Saturday
# 07 50 M Butterfly 00:26.46
# 10 100 M Backstroke 00:59.10
# 19 200 M Individual Medley 02:19.99

Sunday
# 26 50 M Breaststroke 00:31.99
# 29 200 Backstroke 02:19.99
# 36 50 M Backstroke 00:27.30
# 38 Men's 100 M Individual Medley 01:00.32

~ ~ ~ ~ ~

decided to pop up my yardage today and tomorrow
no practice thanksgiving
No masters practice Friday but I've made other arrangements

6:30 - 8:00
whitney coached swim center SCY main pool north course
swam with marcio tyler and ned
dove in at 6:40ish

500 warm up

assigned 10 x 400 with various instructions on each one

did
1) 400 fr 75% went 4:28
2) 16 x 25 on :20 done 3 fr 1 bk
3) 100 k, 50 rest 100 k, 50 rest 50 k
4) 8 x 50 on :40 done 3 fr 1 bk, skipped 3rd fr
5) did around 300
6) did around 300
7) 100 fr 50 rest 100 fr 50 rest 100 fr went 1:01

8) skipped to change and rest
9) skipped to rest

10) 400 fr strong dove
wore B70
went 3:57 (goggles were real fogged)

100 easy

SCY 2009

"What are my Goals for this season?"
thinking about training for the 200 IM & 200 bk
but may do 50's & 100's


"What do I need to do to swim FASTER?"
work on 75 & 100 SDK
get stronger


2009 Meets


January 17 - 19, 2009
New Year's Classic
http://www.utexas.edu/longhornaquatics/meets/documents/Meet_Announcement_2009_New_Years_Classic_revised_10_22.pdf


Mar 5 - 7, 2009
Texas Grand Prix
Austin, TX


3/27/2009 - 3/29/2009
South Central Zone Championships
Southlake, North Dallas


5/7/2009- 5/10/2009
USMS Short Course National Championships
Fresno, CA
www.usms.org/comp/scnats09


7/18 - 7/19/2009
South Central LC Zone Championships
The Woodlands, TX

Monday Nov 24th, 2008

Still a bit sore from digging on Saturday
hoped to swim faster at the meet and didn't

Considering Long Beach SCM MEET
must enter by 6:00 tomorrow
may just say I'm done with 2008 SCM
don't want to go through all the trouble and expense to not swim faster than I did at ASU, may just start training for 2009 SCY
I've been watching flight costs on www.southwest.com
the flights I'm considering have increased in price

WEIGHTS
bench
lat press
lat pull
leg press

7:30 - 8:30
whitney coached
swim center SCY main pool north end blocks
swam with marcio tyler and ned
dove in at 7:30

800 warm up

assigned 8 x 100
did 8 x 50 worked on SDK

assigned 400
did 4 x 50

assigned 8 x 75
did 8 x 50

assigned 400
did 4 x 50

assigned 8 x 50
did 4 x 50

100 easy

Got ink in the San Marcos Sunday Paper http://www.sanmarcosrecord.com/sports/local_story_327190959.html/resources_printstory

Friday 11/21
was in Houston swam easy in the 4 seasons pool

Saturday 11/22
was planning to go to practice
woke to no water
walked outside and we had a water leak by our shed and driveway,
a pipe burst from ground shifting
(blackland prarie dirt with a high clay content so it expands and contracts with moisture)
so my son and I dug to find leak
the water made a little cave in the dirt where it was surfacing was 8 feet from where it was leaking out of the pipe. so we dug a trench that was 8 feet long 2 feet deep and 2 feet wide
till we found the leak and exposed the pipe with a hole that was about 32 inches in diameter and 2 1/2 feet deep. The dirt was real sticky, so it stuck to the shovel and made it heavier.
We eventually fixed the leak, but I was afraid I might have hurt my back or would be sore from digging. Which ended up the case.

Jay Yarid swam in a meet yesterday, he barely missed the 200 back record yesterday surprising himself with a 2:13, so came down from Dallas to take another crack at the 200 back record. He stayed in our guest house.

Jay's told me about his girl friend's daughter Maddie Bradshaw who was featured in Dallas News today
http://www.dallasnews.com/sharedcontent/dws/fea/shopping/stories/DN-nh_bottlecaps_1123gd.ART.State.Edition1.1f6c75b.html


San Antonio SCM meet
Sunday 11/23
tyler blessin, todd bartee, larry wood, ed coates, Mike Harris and Bess Hilpert as well as
Jay Yarid, Fred Lemaistre, Don Walker, Jay McDonald, Kathy, and several others.

This pool isn't fast as the ASU pool

I was a bit sore and my back hurt from digging

didn't swim as well as I hoped I would

200 bk went for
50 back split
27.9
way slower than the 27.24 WR or the 27.30 that I did last week

rested up and tried again

50 bk
went 27.5 which was an improvement

50 fly went 26.4
was 26.3 last meet 26.15 last year and 26.03 LCM

tyler and Todd swam well
Todd 2:12 200 IM
Tyler 2:07. 200 bk
jay yarid broke the 45- 49 200 bk record and barely missed the WR

now I have a choice
A. should I say I'm done with SCM for 2008
or
B swim in a final SCM meet.

like Long Beach
http://web1.lbgrunions.com/Meets/2008SCMC/
All entries MUST BE RECEIVED by 6:00 p.m. Tuesday, November 25, 2008.
No individual deck entries are allowed.

Jay said he might go to the Mizzou SCM meetfast new pool http://www.movymasters.org/2008_Mizzou_Meet_Entry.pdf

Friday Nov 21st, 2008

got a mention in this article
http://www.swimmingworldmagazine.com/lane9/news/19640.asp?q=Fourteen%20Masters%20World%20Marks%20Bettered%20at%20Ron%20Johnson%20Invitational

NEXT MEET San Antonio SCM meet Sunday
11/23
2 days away
swimming the 50 bk and 50 fly might swim the 100 IM
http://www.aaaa-sa.org/PDF%20MI/2008Masters@SA.pdf
http://www.aaaa-sa.org/Psych_Heat_Res/MASTERS.pdf

thinking about going to Long Beach
http://web1.lbgrunions.com/Meets/2008SCMC/
All entries MUST BE RECEIVED by 6:00 p.m. Tuesday, November 25, 2008.

Went to some business meetings in Houston
Stayed at 4 seasons
swam in the outdoor pool
all easy did 20 or 30 lengths

Thursday Nov 20th, 2008

NEXT MEET San Antonio SCM meet
Sunday 11/23 3 days awayswimming the 50 bk and 50 fly might swim the 100 IM
http://www.aaaa-sa.org/PDF%20MI/2008Masters@SA.pdf
http://www.aaaa-sa.org/Psych_Heat_Res/MASTERS.pdf

I'm thinking about going to Long Beach
http://web1.lbgrunions.com/Meets/2008SCMC/All entries MUST BE RECEIVED by 6:00 p.m. Tuesday, November 25, 2008. No individual deck entries are allowed.

Todays practice
whitney coached 6:30 - 8:00
main pool SCY
dove in around 6:35
SWAM with tyler todd amy jon larry and marcio

did around 1200
did some easy speed 50 frees SDK

changed into Blue Seventy Nero Comp

50 bk fast
roll start
whitney timed
went 23.39

100 easy

Wednesday Nov 19th, 2008

NEXT MEET
San Antonio SCM meet
Sunday 11/23
4 days away
swimming the 50 bk and 50 fly might swim the 100 IM
http://www.aaaa-sa.org/PDF%20MI/2008Masters@SA.pdf

Todays practice
whitney coached
7:30 - 9:00
main pool SCY
dove in around 6:35
SWAM with tyler todd brad ned larry and marcio

did around 1200
did some easy speed 50 frees
changed into Blue Seventy Nero Comp

50 bk fast
roll start
whitney timed
went 23.7
50 easy

Tuesday Nov 18th, 2008

NEXT MEET San Antonio SCM meet
Sunday 11/23
5 days away

was planning to swim I'd swim the 50 fly and 200 IM but I want to take another crack at the 50 bk and 50 fly records, If I make each first try I may swim a 3rd event
http://www.aaaa-sa.org/PDF%20MI/2008Masters@SA.pdf


near term training plan
1 Wed Easy
2 Thu a few fast 25's & 50's
3 Fri easy or OFF (in Houston)
4 Sat easy or fast
5 Sunday Meet

Todays practice
whitney coached 6:30 - 8:00
main pool SCY
dove in around 6:35
SWAM with tyler todd max nate amy and marcio

did around 1500 worked on SDK

did an easy speed 50 back in FS PRO Legs went 25

changed into FS PRO hineck

50 bk fast
roll start whitney timed
went 24.0
wonder if cutting my nails slowed me down

50 easy

Monday Nov 17th, 2008

got in today and did a very easy swim
my plan is to continue resting for my meet on Sunday

clipped my long nails last night
had about 3/16ths of an inch of growth beyond each finger


NEXT MEET San Antonio SCM meet Sunday 11/23
6 days away
was planning to swim I'd swim the 50 fly and 200 IM but
I want to take another crack at the 50 bk and 50 fly records,
If I make each first try I may swim a 3rd event
http://www.aaaa-sa.org/PDF%20MI/2008Masters@SA.pdf

Order of Events
200 Stroke of Choice 4 (50 bk)
Ten Minute Break

100 Butterfly 14 (50 FLY)
Ten Minute Break

TODAYS WORK OUT
whitney coached
12:00 - 1:15
diving well SCY
dove in around 12:35
SWAM with Matt and Garrett McCaffrey with http://www.floswimming.org
said he's heading off to South Carolina to cover a meet
He told me he filmed part of UT's practice
where taylor hill SDKed a 100 in 47.2 out in 22.7
http://www.floswimming.org/videos/coverage/view_video/271/80787-friday-afternoon-texas
Auburn Sprint Set
http://www.floswimming.org/videos/coverage/view_video/271-weekly-wednesday-workout/79981-auburn-sprint-set

assigned 500
did 400 easy

8 x 25 on 30 worked on easy speed SDK

assigned 500
did 5 x 50's 6 or more SDKs off each wall
Garrett went 5:18

8 x 25 worked on easy speed SDK

50 easy

just got back from the
SUN DEVIL MASTERS SWIMMING RON JOHNSON INVITATIONAL
2008 SHORT COURSE METERS MEET
NOVEMBER 14, 15 & 16, 2008 in
Tempe AZ
http://azlmsc.org

last years times (unless otherwise indicated)
50 fr 24.69
100 fr 54.7
50 bk 28.3
100 bk 1:00.9
50 fl 26.15
100 fl 59.7 (LCM)
100 IM 1:02.0 (2004)

went there with
Tyler "the Miler" Blessing
Todd "the breastroke god" Bartee
Mike Varozza "the closer" and
Max Stichcomb

poor Mike had a stomach bug, made many trips to the bathroom yet still swam amazing
he stepped up in a big way on relays

I wore a blue seventy nero comp in all my races http://tinyurl.com/nerocomp
Todd, Tyler and Mike wore B70's
Todd was shocked with his breastroke times 29.9, 1:05, 2:25, split 29.1 & 1:04 on relays
Max wore one on the 4 x 50 relay

Tyler swam very well


Friday Nov 14th
very nice outdoor facility

800 fr
went FOR a 50 time
didn't get to warm up in comp pool
it was dark and dimly lit
had a terrible turn
went 24.33
pauls record is 24.29
had to finish the 800 for the time to count
there was someone ahead of me so I caught him and went 10:15

Saturday

4 X 100 MEDLEY RELAY
NAT REC for the 160 + was 4:06
WE WENT 3:50.9!
MY 100 BK WAS 59.1 out 28.2
todd split 1:04 in the 100 br
tyler went 55 in the 100 fl
mike varozza went 51 in the 100 fr

200 FR
WENT FOR 50 SPLIT 24.37 slightly slower

50 BK
WENT 27.30 missed 27.24 WR by 6/100ths

100 FL WENT FOR 50 SPLIT
26 SOMETHING felt tired shoulda skipped it or gone for a 100 time

RESTED UP

50 FR WENT 24.18
GOT 1ST
BROKE NAT REC WHICH WAS 24.29

Sunday
my line up of events was
100 IM entered slow to get more rest for the
4 x 50 Medley Relay (which was right after IM)
100 bk
100 fr entered slow to get more rest
50 fly
4 x 50 Free relay

100 im out in 27.29 glided into wall at the 50
went 1:00.3 natl rec

4 x 50 medley Relay
I swam back went 27.41
todd bartee 29.1
tyler 25 ish fly
mike V 23.2 on fr
went 1:45. relay broke 160 + wr

skipped 100 bk

100 fr
went 54.6 tired

50 fl
went 26.3 tired

4 x 50 fr relay
went 1:35.4 broke 160+ wr
tyler lead off in 23.68
mike v
me 3rd then
max stichcomb 4th

worn out

had some nice brew and burgers at an irish pub

I'm going to keep resting for Sunday 11/23
San Antonio SCM meet
http://www.aaaa-sa.org/PDF%20MI/2008Masters@SA.pdf
6 days away
thought I'd swim the 50 fly and 200 IM
but I want to take another crack at the 50 bk and 50 fly records
Order of EventsSan Antonio Nadadores Short Course Masters Meet

Friday Nov 14th, 2008

today is the SUN DEVIL MASTERS SWIMMING RON JOHNSON INVITATIONAL
2008 SHORT COURSE METERS MEET
NOVEMBER 14, 15 & 16, 2008 in Tempe AZ
http://azlmsc.org

last years times (unless otherwise indicated)
50 fr 24.69
100 fr 54.7
50 bk 28.3
100 bk 1:00.9
50 fl 26.15
100 fl 59.7 (LCM)
100 IM 1:02.0 (2004)

FRI 800 fr
thinking about getting a 50 or 100 time

SAT
100 bk on relay
200 fr may go for 50 time or skip
50 bk entered slow to get more rest for 100 fly
100 fly
50 fr

SUN
100 IM entered slow to get more rest
4 x 50 IM
100 bk
100 fr entered slow to get more rest
50 fly

Sunday 11/23
San AntonioSCM MEET
http://www.aaaa-sa.org/PDF%20MI/2008Masters@SA.pdf
think I'll swim the 50 fly and 200 IM
9 days away

TODAYS PRACTICE
7:30 - 8:30
whitney coached swim center SCY main pool north end blocks
swam with tyler todd marcio and max
dove in on time

warm up
15 minutes of choice
did several 50's on 2:00

easy speed worked on SDK
went 27 on one of them

went 800 - 1,000

Thursday Nov 13th, 2008

I was in Houston yesterday DID NOT SWIM
got to sleep in

Training for the SUN DEVIL MASTERS SWIMMING RON JOHNSON INVITATIONAL
2008 SHORT COURSE METERS MEET
NOVEMBER 14, 15 & 16, 2008 in Tempe AZ
http://azlmsc.org/eventFlyers/2008%20Ron%20Johnson%20Invitational.pdf
1 day away

Sunday 11/23 there's a meet in San Antonio
http://www.aaaa-sa.org/PDF%20MI/2008Masters@SA.pdf
think I'll swim the 50 fly and 200 IM
9 days away
6:30 - 8:00
whitney coached swim center SCY main pool north end bulkheads down blocks up
swam with tyler todd and mike beside marcio ned brandon and amy were there
dove in on time

warm up
swam around 600 easy
changed in to my 32 B70 nero comp

25 fr easy speed
roll off block
whitney timed
went 9.7

200 easy

rested 15 minutes

50 fr fast
GO START off block
whitney timed
went 21.7

100 easy

Tyler did a fast 50 fly in a B70
Go start
went 23.3
other day he was 25.2 off the side

Wednesday Nov 12th, 2008

Training for the SUN DEVIL MASTERS SWIMMING RON JOHNSON INVITATIONAL
2008 SHORT COURSE METERS MEET
NOVEMBER 14, 15 & 16, 2008 in Tempe AZ
2 days away

did not train today
slept in

Speedo Aqua V - Cap arrived today
going to test it out tomorrow

Tuesday Nov 11th, 2008

had a nice talk with my buddy peter nunan,
told him some of my work out times
he said "you're there, the hay is in the barn, keep resting."

going to Houston today probably won't swim on Wed

Training for the SUN DEVIL MASTERS SWIMMING RON JOHNSON INVITATIONAL2008 SHORT COURSE METERS MEETNOVEMBER 14, 15 & 16, 2008 in Tempe AZ
3 days awayS
unday 11/23 there's a meet in San Antonio
http://www.aaaa-sa.org/PDF%20MI/2008Masters@SA.pdf
think I'll swim the 50 fly and 200 IM 11 days away

6:30 - 8:00
whitney coached swim center SCY main pool
swam with tyler and max beside marcio doug brandon and amy

dove in on time warm upswam around 600 easy

did some easy speed 50's & 25's from a push worked on SDK off each wall

took a nice long hot shower
shaved off my arm hair

changed in to my 32 B70 nero comp

25 fr fast
roll start off the side
whitney timed
went 9.3

100 easy

Monday Nov 10th, 2008

this weeks plan was:

mon 1,500 3 x 25

tue easy

wed 1,500 2 x 25

thu easy

fri 2 x 25 fast / meet

sat meet

sun meet

but I have to be in Houston
Tue night til 4 on Wed
so I probably won't swim on Wed so
I've changed to this
mon 1,500 3 x 25
tue 1,500 2 x 25
wed OFF
thu 1,000 easy
fri 1,000 2 x 25 fast / meet
sat meet
sun meet

~ ~ ~ ~ ~
Training for the SUN DEVIL MASTERS SWIMMING RON JOHNSON INVITATIONAL
2008 SHORT COURSE METERS MEET
NOVEMBER 14, 15 & 16, 2008 in Tempe AZ
days away

Sunday 11/23 there's a meet in San Antonio
http://www.aaaa-sa.org/PDF%20MI/2008Masters@SA.pdf
think I'll swim the 50 fly and 200 IM 13 days away

7:30 - 8:30
whitney coached
swim center SCY main pool
swam with max beside marcio and paul
dove in at 7:30

warm up
swam around 300 easy

assigned 12 x 50 on 1:00
did 6 x 50 fr on 2:00 worked on SDK off each wall

decided to do 3 descending 25's

no time on the first one

200 easy

25 fr went 9.89

200 easy

changed into FS PRO LEGS

25 fr went 9.79

100 easy

Saturday Nov 8 2008

dick nichols SCY
whitney coached
7:00 - 8:30
swam with Tyler and brad beside paul and mary
dove in around 7:40
got out early

did around 1,000

they were doing 4 x 400 when I dove in
THINK THEY WEREE ON #3 OR 4
I swam easy free

can't really remember this part of work out

4 x 200 desc on 3:00 ish
i did 4 x (2 x 50) taking at least 6 SDKs off each wall

assigned 8 x 125
did 6 x (50 SMOOTH, 50 REST, 25 EASY )

my right shoulder hurt a little when I streamlined

just preordered Rip Esselstyn's book,
The Engine 2 Diet:
The Texas Firefighter's 28-Day Save-Your-Life Plan that Lowers Cholesterol
http://tinyurl.com/engine2


Training for the SUN DEVIL MASTERS SWIMMING RON JOHNSON INVITATIONAL
2008 SHORT COURSE METERS MEET
NOVEMBER 14, 15 & 16, 2008 in Tempe AZ
http://azlmsc.org/eventFlyers/2008%20Ron%20Johnson%20Invitational.pdf
6 days away

Sunday 11/23 there's a meet in San Antonio
http://www.aaaa-sa.org/PDF%20MI/2008Masters@SA.pdf
think I'll swim the 50 fly and 200 IM

Swam my fastest 100 free of the year this morning
went 48.8 at SC nats in may
went 48.4 in practice today

as I was leaving practice yesterday they were lowering the bulkheads at the swim center so we might have blocks tomorrow"when I walked in this morning the bulkheads were down and 2 25 yard racing courses were set up hoards of highschool kids walked into the swim center, there's a big high school meet there today

Training for the SUN DEVIL MASTERS SWIMMING RON JOHNSON INVITATIONAL
2008 SHORT COURSE METERS MEET
NOVEMBER 14, 15 & 16, 2008 in Tempe AZ
http://azlmsc.org/eventFlyers/2008%20Ron%20Johnson%20Invitational.pdf
1 week away / 7 days away

Sunday 11/23 there's a meet in San Antonio
http://www.aaaa-sa.org/PDF%20MI/2008Masters@SA.pdf
think I'll swim the 50 fly and 200 IM

Practice 1 5:30 - 6:30
whitney coached swim center SCY diving well and main pool
swam with brandon amy nate and tyler
dove in at 5:35

warm up
200 missed
50 k missed
200
50 k
200
50 k

assigned:
5 x 100 fr fast from a dive on 2:20 OFF BLOCKS
100 easy did remainder in diving well
5 x 75 fr fast on 1:45
100 easy
5 x 50 fast
100 easy
5 x 25 fast

did: wore PRO Legs
on the 5 x 100 went
1 55
2 56
3 57
4 skipped
5 52

100 easy

on 5 x 75
swam 1 - 4 pretty easy
went 38 on #5

100 easy

on 5 x 50
swam 1 - 4 easy
we did #5 in heats
went 22.1

100 easy
on 5 x 25 swam then pretty easy

100 easy

~ ~ ~ ~ ~

I wanted practice 2 to be like a meet

Practice 2 7:30 - 8:30
whitney coached swim center SCY diving well and main pool
swam with larry paul marcio stephen and jon
dove in at 6:30 warm up did all of

warmup
200
50 k
200
50 k
200
50 k

went to the locker room changed into
Blue Seventy Nero Comp

assigned:
5 x 100 fr fast from a dive on 2:20 off BLOCKS
100 easy moved back to diving well for the remainder
5 x 75 fr fast on 1:45
100 easy
5 x 50 fast on 1:10
100 easy
5 x 25 fast on 40

did:
on the 5 x 100
skipped 1 - 4
sprinted #5
went 48.4 which is my best in practice 100 time in a long time

100 easy

on 5 x 75
swam 25's easy

100 easy

on 5 x 50
skipped 1 - 4
we did #5 in heats
went 21 something

100 easy

on 5 x 25
skipped 1 - 3
sprinted #4
went 9.7

100 easy

had a 50 free breakthrough this morning
swam my fastest in practice 50 scy free time for 2008

Tuesday Nov 05th

Training for the SUN DEVIL MASTERS SWIMMING RON JOHNSON INVITATIONAL
2008 SHORT COURSE METERS MEET
NOVEMBER 14, 15 & 16, 2008 in Tempe AZ
http://azlmsc.org/eventFlyers/2008%20Ron%20Johnson%20Invitational.pdf
1 week & 2 days away / 9 days away

meet
Sunday 11/23 in San Antonio since 50 fly and 200 IM aren't placed well at the Sun Devil Meet
http://www.aaaa-sa.org/PDF%20MI/2008Masters@SA.pdf

Practice 7:30 - 9:00
whitney coached swim center SCY main pool
swam with patrick brundage from AZ
beside tyler and larry
dove in at 7:40

did part of warm up around 500

assigned
400 fr (desc 1- 4)
rest 1:00
4 x 50 fl on 1:00 strong
400 fr rest 1:00
3 x 50 bk on 1:00 strong
400 fr rest 1:00
2 x 50 br strong
400 fr rest 1:00
50 fr strong

Did 4 x 50 during the 400 fr (desc 1- 4)
rest 1:00
2 x 50 fl on 2:00 strong went 25 on #2 from a dive, easy speed
4 x 50 fr during the 400 fr rest 1:00
skipped: 3 x 50 bk on 1:00 strong
skipped 400 fr rest 1:00
skipped:* 2 x 50 br strong
skipped:* 400 fr rest 1:00
50 fr strong
went into the locker room changed into
my Size 32 Blue Seventy Nero Comp
2 days ago I did a fast 50 free after my fast 50 SDK,
was concerned because my time was 22.4 and my right shoulder is hurting some

before 2008 SCY nats my best 50 off the side was 21.7

50 FR All out for time
wore Blue Seventy Nero Comp (http://www.tinyurl.com/nerocomp)
whitney timed
roll start off the side
went 21.5

100 easy

Tuesday Nov 04th

Training for the SUN DEVIL MASTERS SWIMMING RON JOHNSON INVITATIONAL
2008 SHORT COURSE METERS MEET
NOVEMBER 14, 15 & 16, 2008 in Tempe AZ
http://azlmsc.org/eventFlyers/2008%20Ron%20Johnson%20Invitational.pdf
1 week & 3 days away / 10 days away

Sunday 11/23 in San Antonio because the 50 fly and 200 IM aren't ideally placed at the Sun Devil Meet
http://www.aaaa-sa.org/PDF%20MI/2008Masters@SA.pdf

did not lift weights today

Practice 6:30 - 8:00
whitney coached swim center SCY main pool
swam with todd tyler and patrick brundage from AZ beside max marcio, desiree, mary, nate, stephen and jon
whitney said 55 swimmers were at practice

did part of warm up

assigned: 2 rounds of
4 x 100 on 1:10
50 easy
3 x 100 on 1:05
50 easy
2 x 100 on 1:00
50 easy
100 on :55
50 easy

did: half the 100's all the easy 50's
worked on SDK's off push offs and turns
right shoulder hurt a little so I didn't do anything real hard

then I got out and talked with Kris Kubik as Michael Klueh trained Kubes told me Dara Torres had an incredible work ethic at the US Olympic Training Camps.

~ ~ ~ ~ ~

Had lunch with Eddie Reese at the Austin Rotary Club (http://www.rotary-austin.org) Introduced Eddie and recognized our special guest Garrett Weber Gale

Monday Nov 03

Had a 50 SDK BREAKTHROUGH TODAY
went 23.5 my previous lifetime best was 23.8 in 1992 (details below)

Training for the SUN DEVIL MASTERS SWIMMING RON JOHNSON INVITATIONAL
2008 SHORT COURSE METERS MEET
NOVEMBER 14, 15 & 16, 2008 in Tempe AZ
http://azlmsc.org/eventFlyers/2008%20Ron%20Johnson%20Invitational.pdf
1 week & 4 days away / 11 days away

I'm going to swim in this meet on Sunday 11/23 in San Antonio because the 50 fly and 200 IM aren't ideally placed at the Sun Devil Meet http://www.aaaa-sa.org/PDF%20MI/2008Masters@SA.pdf

Lifted weights on Sunday
i keep getting these little injuries, right shoulder / inner and outer delt
yesterday I tweaked my left thigh on leg press warm up, so I stopped and didn't do any more *I'm done with weights till Monday 11/24

Practice 1 5:30 - 6:30
whitney coached swim center SCY diving well
swam with todd and brandon
beside tyler nate Max and doug
dove in around 6:00
30 min late

2 x 50
4 x 100
assigned 6 x 300
did 6 x (3 x 50) worked on SDK

~ ~ ~ ~ ~

Practice 2 7:30 - 8:30
whitney coached swim center SCY main pool
swam with larry and mary beside Paul and marcio
dove on time

Warm up 500

ASSIGNED 8 x 50 on 40
did 4 x 50 k on 1:20

got out changed into FS pro hineck

50 SDK FAST
roll start whitney timed
went 23.5 (which is my lifetime best)

100 easy
rested 10 minutes

50 FR FAST
roll start
whitney timed
went 22.4
shoulder hurt a little

50 easy

Saturday Nov 1 2008 

dick nichols SCY 

whitney coached 

7:00 - 8:30

swam with Tyler beside Amy, paul,  & Mary 

dove in at 7:10

did around 500 warm up 

assigned 20 x 50 on 1:00 holding strong faster than aerobic pace 

did the following 50's free working SDK 

1 - 3 went 28's & 9's 

4 skip 

5 - 7 went 28's 

8 skip 

9 & 10 went 28's 

extra easy 50 

skipped one 

then swam one skipped one held 27's 

assigned a long pulling kicking set 

did around 15 50's kick on 1:30 ish 

worked push offs, used easy speed held 33's - 36's 

assigned: 10 x 50 on 1:00 faster than aerobic 

did: swam one skipped one held 27's 

easy 100 

Friday October 31

Had another BREAKTHROUGH TODAY 50 SDK
went 23.9

my inner right delt next to my collar bone is felt better till I benched yesterday now it's a little tender again, think I'm done with Bench Pressing

Training for the SUN DEVIL MASTERS SWIMMING RON JOHNSON INVITATIONAL
2008 SHORT COURSE METERS MEET
NOVEMBER 14, 15 & 16, 2008 in
Tempe AZ
http://azlmsc.org/eventFlyers/2008%20Ron%20Johnson%20Invitational.pdf
2 weeks away or 14 days away

*Practice 1 5:30 - 6:30
whitney coached swim center SCY diving well
swam with todd nate beside tyler doug sierra
dove 5:40

Warm up
20 minute swim choice
did 10 minutes choice
ASSIGNED 5 rounds of fast swims from a dive
100 ch fast on 2:30,
050 ch fast on 1:15,
025 ch fast on :40
025 ch fast on :40 100 easy

DID whitney said to do 3 rounds
so I did 1, 2 & 5, skipped 3 & 4
cruised the first 2 rounds
went 52 on a 100 fr
2 beat kicked 75 6 beat the last 25

~ ~ ~ ~ ~

went to whole foods for breakfast during the break

Practice 2 7:30 - 8:30
whitney coached swim center SCY diving well
swam with bradley price, beside jon, steven ned and larry dove on time

Warm up 20 minute swim choice
did 50's on :50

ASSIGNED 5 rounds of fast swims from a dive
100 ch fast on 2:30,
050 ch fast on 1:15,
025 ch fast on :40
025 ch fast on :40
100 easy

DID
round 1 25 fast 100 easy skipped the rest
round 2 skipped
round 3 50 fast wore pro legs went 23 low shoulder hurt,
was planning a 100 fast, in round 5
round 4 skipped
round 5 skipped

changed into FS II hineck
50 SDK roll start whitney timed
went 23.9 (which is my best in years)
felt like water was coming in between my suit and upper back think I can go faster wearing a hineck pro or a B70 nero comp (went 23.8 for a 50 SDK in 1992)

50 easy

Today's plan was to Lift then swim then go to work
but
my son was in awful pain from his mono sore throat
has terrible ulcers on his tonsils
my wife is out of town at a jackson browne concert in Dallas
So I skipped lifting swimming and work to take him to the doctor where he got new meds


Lifted at world gym

LAT PRESS 8 x 35 8 x 40 8 x 45 8 x 50 8 x 55

lat pull 8 x 167 6 x 207 5 x 217

leg press 8 x 180 8 x 270 6 x 360 6 x 410 6 x 430

bench press 8 x 135 6 x 185 6 x 190

Stumbled on this video interview with me at SwimNetwork

http://www.swimnetwork.com/videos/v/20080506/ande_rasmussen_on_better_flutter_kicking-11419.html

my inner right delt next to my collar bone is feeling better may try bench tomorrow

Training for the SUN DEVIL MASTERS SWIMMING RON JOHNSON INVITATIONAL
2008 SHORT COURSE METERS MEET
NOVEMBER 14, 15 & 16, 2008 in Tempe AZ
http://azlmsc.org/eventFlyers/2008%20Ron%20Johnson%20Invitational.pdf
2 weeks & 2 days away or 16 days away

Wednesday October 29

Practice 7:30 - 9:00
whitney coached
swim center SCY main pool
swam with tyler beside todd ned and larry
dove in on time

WARM UP
200
4 x 25
200
4 x 25
200 k went 2:42
4 x 25
2 x 50

assigned 6 x 50 on 45
did 3 x 50 worked SDK off each wall

200 IM 70%
went 2:37

assigned 6 x 100 on 1:30
did 6 x 50 worked SDK off each wall

200 IM 80%
went 2:23

assigned 6 x 150 on 2:15
did 6 x (2 x 50) done 50 swim 50 rest 50 swim
worked SDK off each wall

200 IM 90%
went 2:15

100 easy

TODAY I HAD 2 SDK BREAKTHROUGHS
(details below)

Still thinking about getting a smaller hineck speedo PRO ( http://tinyurl.com/3lef79 )that I'd only wear in meets to provide me with more COMPRESSION ( http://www.usms.org/forums/showpost.php?p=157910&postcount=824 )

my inner right delt next to my collar bone still hurts but I was able to do lat press today

Training for the SUN DEVIL MASTERS SWIMMING RON JOHNSON INVITATIONAL
2008 SHORT COURSE METERS MEET
NOVEMBER 14, 15 & 16, 2008 in Tempe AZ
http://azlmsc.org/eventFlyers/2008%20Ron%20Johnson%20Invitational.pdf
2 weeks & 3 days away or 17 days away

Lifted Weights
LAT PRESS 8 x 30 8 x 35 8 x 40 8 x 45 8 x 50
lat pull 8 x 167 6 x 207 5 x 217
leg press 8 x 180 8 x 270 6 x 360
skipped bench press, don't want to push my luck

Tuesday Oct 28th
Practice 6:30 - 8:00
whitney coached swim center SCY main pool
swam with mike beside todd ned max larry amy brandon and brad
dove in around 6:40

WARM UP
300
2 x 50
300

assigned 6 x 150 on 2:00 desc 1 - 4 hold 5 & 6
did 6 x 100 fr on 2:00 desc 1 - 4 hold 5 & 6
went 65, 62, 59, 58, 58, 57

300 easy

assigned 6 x 150 pull on 2:00 desc 1 - 4 hold 5 & 6
did 6 x 50 fr on 2:00 work on SDKs off each wall desc 1 - 4 hold 5 & 6

300 easy

assigned 6 x 150 kick with fins on 2:00 desc 1 - 4 hold 5 & 6
did 100 k with no fins on 2:00 50 k no fins on 2:00

got out and changed into FS PRO LEGS
rested 10 minutes

100 SDK FAST for time
went 55
no watch, timers watched the clock
this was my lifetime best 100 SDK my previous best was 58
split it 25 30 ran out of air on my last 25
I'm pretty sure I can go faster the hineck PRO offers more compression

150 easy rested 8 minutes

50 SDK fast for time
whitney timed me
surfaced too late on first 25 jammed my turn
went 24.2

100 easy

Today in practice I noticed while wearing legskins when I pushed off deep and streamlined I could glide about half way across the pool and as I was rising toward the surface it felt like the slight float in the legskins pushed me along

my LCM times and rankings from zones are up at
http://www.usms.org/comp/meets//toptimes.php
for men 45 - 49 50 fr, 200 fr, 50 bk, 100 bk, 200 bk, 50 fl, 100 fl, 200 im, 400 im but my best times in the 50 & 100 fr, , 50 & 100 fl, 50 100 & 200 bk aren't up yet

Still thinking about buying a smaller *hineck speedo PRO* (http://tinyurl.com/3lef79) that I'd only wear in meets to provide me with more COMPRESSION (http://www.usms.org/forums/showpost.php?p=157910&postcount=824 )

my inner right delt next to my collar bone still hurts
but I was able to do lat press on Sunday

Training for the SUN DEVIL MASTERS SWIMMING RON JOHNSON INVITATIONAL
2008 SHORT COURSE METERS MEETNOVEMBER 14, 15 & 16, 2008 in Tempe AZ
http://azlmsc.org/eventFlyers/2008%20Ron%20Johnson%20Invitational.pdf
2 weeks & 4 days away or 18 days away

Saturday Oct 25th, 2008
7:00 - 8:30
whitney coached
dick nichols SCY
swam with paul
dove in 15 minutes late

missed WARM UP
worked on SDK and kicking can't remember what all I did shaved half off most sets on one of the sets

went around 2000

50 SDK easy speed whitney timed
went 26.2

~ ~ ~ ~ ~

Saturday I went to a friends ranch near llano, entered a king of the hill race, which was a bike race up a very steep hill, it was agonizing, I haven't hurt that bad in a while, I was gasping for breath

~ ~ ~ ~ ~

Sunday Oct 26th

Lifted Weights

LAT PRESS 8 x 30 8 x 35 8 x 40 8 x 45 8 x 50

lat pull 8 x 170 6 x 200 5 x 210 4 x 220

leg press 8 x 180 8 x 270 6 x 360
skipped bench press, don't want to push my luck

~ ~ ~ ~ ~

Monday Oct 27th
Practice 1 5:30 - 6:30
whitney coached swim center SCY diving well
swam with todd jeff & nate

200 warm up
assigned 8 x 125
did 8 x 100
odds swim working SDK off each wall
evens 100 k
went 1:08 on #8

assigned 6 x 400 1:00 rest between each
did 4 x (4 x 50) working on SDK, fr & kicking

Practice 2 7:30 - 8:20
whitney coached swim center SCY MAIN POOL
swam with larry max chuck and paul
dove in on time
200 fr
200 fr
200 k

assigned 8 x 125
did 6 x 100 (missed first 2)
odds fr worked SDK off each wall evens 100 k
went 1:04 on #8

assigned 6 x 400 1:00 rest between each
did 4 x (4 x 50) worked on SDK, fr & kicking

50 easy

I'm thinking about buying a smaller hineck speedo PRO that I'd only wear in meets to provide me with more COMPRESSION

Yesterday I hurt my inner right delt next to my collar bone on my 2nd bench press set with 205 lbs. it hurts a some today, didn't hurt to swim, it's different than my lat press injury. I might be done with bench press and lat press for the next 3 weeks. Feels like the kind of injury that will get better.

Here's the link to the Backstroke Breakout Tip Eddie Reese gave me yesterday

Friday Oct 24th, 2008

Training for the SUN DEVIL MASTERS SWIMMING RON JOHNSON INVITATIONAL
2008 SHORT COURSE METERS MEET
NOVEMBER 14, 15 & 16, 2008 in Tempe AZ
http://azlmsc.org/eventFlyers/2008%2...vitational.pdf
3 weeks away or 21 days away

SWIMMING: swam 2 practices today
made the 2nd practice like a meet where I swam 3 events in an hour

Practice 1 5:30 - 6:30
whitney coached
UT Swim Center SCY diving well
swam with brandon and nate next to todd and amy
dove in on time

WARM UP 500 / 12 minute swim

Main Set

Assigned: 4 rounds of
200 hard for time on 4:00
100 hard for time on 2:00
050 hard for time on 1:00
250 easy

DID: rounds 1 & 2 in training suit
round 1: 200 fr 2:02 / 100 fr 57 / 50 fr :25 / easy 250
round 2: did 100 on the 200 went 58 / 100 fr 54 / 50 fr 25 / 250 easy
put pro legs on over my suit
round 3: did 100 on the 200 went 56, 56, 25 easy 250
round 4: skipped 200, went 50 on the 100, 27 on the 50

100 easy

Practice 2 7:30 - 8:30

whitney coached
UT Swim Center SCY main pool
swam with Jon beside ned stephen paul larry and chuck
dove in on time

WARM UP
500 / 12 minute swim

changed into pro legs

Main Set Assigned:
4 rounds of
200 hard for time on 4:00
100 hard for time on 2:00
050 hard for time on 1:00
250 easy

DID:
round 1:skipped 200 & 100 / 50 free went 22.4 todd timed / 250 easy
round 2:skipped all of it to rest
round 3:skipped 200 / 100 bk went 54.4 didn't feel snappy / skipped 50 / 250 easy
round 4:skipped 200 & 100 / 50 free went 22.7 whitney timed / 100 easy

100 easy

Thursday Oct 23rd, 2008

HAD A 50 back SPRINT BREAKTHROUGH TODAY!
roll start
whitney timed wore FS PRO hineck
went 23.3
(also got a great piece of advice on backstroke break outs from eddie reese that will be my latest swim faster faster tip)
http://www.usms.org/forums/showpost.php?p=157883&postcount=821

Training for the SUN DEVIL MASTERS SWIMMING RON JOHNSON INVITATIONAL
2008 SHORT COURSE METERS MEET
NOVEMBER 14, 15 & 16, 2008 in Tempe AZ
http://azlmsc.org/eventFlyers/2008%20Ron%20Johnson%20Invitational.pdf
3 weeks & 1 day away or 22 days away

Planned on lifting weights this morning but I left home too late
Lifted weights at world gym at 4:00 pm today

SWIMMING
6:30 - 8:00 whitney coached
UT Swim Center SCY main pool
swam with chris, todd, larry and amy beside ned, stephen marcio and mike varrozza
dove in around 6:35

WARM UP
300

3 x 50

300

3 x 50

300

assigned: 4 x (3 x 300) desc
followed by an easy 50 after each set of 3
01 - 03 done 100 fr 100 im 100 fr
50 easy
04 - 06 done 75 fr 25 best stroke
50 easy
07 - 09 done fins 25 fly 75 kick
50 easy
10 - 12 choice
did: 01 - 03 3 x (2 x 100 fr) skipped the IMs in the middle
04 - 06 3 x (3 x 50 fr) worked on SDK off walls and turns went 27 - 30
07 - 09 3 x (3 x 50 k) did fly on my side did the first 2 at easy speed picked up the 3rd one and descended them in round 3 I only did a moderate 50 then a faster easy speed 50 SDKing further
went 26 according to mike varrozza

it was about 7:40 when folks began the last round so I rested for about 10 minutes
went in the locker room changed in to my FS PRO hineck

50 back fast
roll start
whitney timed
went 23.3
which is my fastest time of the season,
think I've done one 23.7 and the rest of my fast 50 back swims this season were low 24's
Right before SCY nationals in May 2008 I did a few 23 lows

50 easy

Wednesday Oct 22nd, 2008

Training for the SUN DEVIL MASTERS SWIMMING RON JOHNSON INVITATIONAL
2008 SHORT COURSE METERS MEET
NOVEMBER 14, 15 & 16, 2008 in Tempe AZ
http://azlmsc.org/eventFlyers/2008%20Ron%20Johnson%20Invitational.pdf
3 weeks & 2 days away or 23 days away

SWIMMING
7:30 - 9:00 whitney coached
UT Swim Center SCY main pool swam with larry and brad
dove in around 7:40

WARM UP

300 warm up

4 x 100 fr on 1:20

100 IM strong went 1:06

4 x 100 fr on 1:20 assigned

200 IM strong cruised it

assigned 4 x 100 fr on 1:20
did: SKIPPED IT

ASSIGNED 300 IM STRONG
DID 300 IM cruise, drilled the fly

4 x 100 fr on 1:20

assigned 400 IM strong
did 50 easy speed 50 rest
went fl 32 bk 32 br 37 fr 28

assigned: 4 rounds of
3 x 50 k with fins on :40
100 back easy
then rest 30 seconds before beginning the next round

did: 4 rounds of
50 k easy speed from a push no fins
rest 50
50 k faster desc rounds 1 - 4 from a push no fins
50 back easy rest 50
went around 36 on the easy speed kicks
went 34, 32, 30, & 28 on the faster kicks
to go faster I just increased the number and intensity of SDKs I took on the push off and turn

assigned: 10 x 50 1 - 4 on 50 decreasing breaths #5 fast for time
did: 2 easy 50's #5 fast 50 went around 23 no one timed me 100 easy

Tuesday Oct 21st, 2008

Training for the SUN DEVIL MASTERS SWIMMING RON JOHNSON INVITATIONAL
2008 SHORT COURSE METERS MEET
NOVEMBER 14, 15 & 16, 2008 in Tempe AZ
http://azlmsc.org/eventFlyers/2008%20Ron%20Johnson%20Invitational.pdf
3 weeks & 3 days away or 24 days

Weights
didn't try lat press today
bench 8 x 135 6 x 185 4 x 205 4 x 200
lat pull 8 x 167 6 x 207 5 x 217 5 x 210
leg press 8 x 180 8 x 300 6 x 340
plan to drop leg weights 2 weeks out

SWIMMING
6:30 - 8:00
whitney coached
UT Swim Center SCY main pool
swam with tyler and todd,
beside amy mike doug larry max mark mike chris ned and stephen
dove in on time

WARM UP
500 fr400 300 k200 100

50 DROP DOWN SET
start at 1:00 drop one second after each repeat
1:00, :59, :58 ... till you don't make it
kicked till around :45 seconds
held 36's & 37's on most of them
then switched to swim a 50 fr kick a 50
quit around 35 or 34
then I'd rest a 50 kick a 50
went 34's & 33's on those

assigned: 400, 300, 200, 100 rest 1:00 between swims,
hold the pace where you failed in the drop down set, can wear fins and paddles
did:
on the 400 I kicked a strong 100 went 1:08, rested, then kicked a strong 50 went 32
on the 300 kicked a strong 100 went 1:06
on the 200 kicked a strong 100 from a dive went 1:05
skipped the 100

50 easy then put FS PRO legskins over my training suit
(My PRO Legskins have lost some of their snug fit from many wears)

25 SDK fast roll start whitney timed
went 10.5

50 easy

check out how UT Women did against CAL
http://www.texassports.com/sports/w-swim/stats/2008-2009/calvtexas.html
some outstanding swims were:
#3 Women 200 Yard Free
1 Bispo, Karlee D TEX-ST 1:46.68 25.79 27.67 27.04 26.18
#6 Women 200 Yard Fly 1 Hersey, Kathleen E TEX-ST 1:54.83 26.05 28.63 29.84 30.31
#12 Women 100 Yard Fly1 Hersey, Kathleen E TEX-ST 53.27 25.33 27.94
#13 Women 400 Yard IM 1 Hersey, Kathleen E TEX-ST 4:12.27 26.90 30.16 32.50 32.04 36.36 37.19 29.17 27.95
article: http://www.texassports.com/sports/w-swim/recaps/101808aaa.html

Monday Oct 20th, 2008
Training for the SUN DEVIL MASTERS SWIMMING RON JOHNSON INVITATIONAL
2008 SHORT COURSE METERS MEET
NOVEMBER 14, 15 & 16, 2008 in Tempe AZ
http://azlmsc.org/eventFlyers/2008%20Ron%20Johnson%20Invitational.pdf
3 weeks & 5 days away or 25 days away

SWIMMING
5:30 - 6:30
whitney coached
UT Swim Center SCY main pool
swam with tyler beside todd, nate doug and jeff
dove in on time

WARM UP

200 fr100 200 100 200 k

4 x 25 fl dr
3 x 50 fl dr
2 x 75 fl dr
100 fl strong from a push
went 1:00

assigned 300
did 3 x 50

4 x 25 bk
3 x 50 bk
2 x 75 bk
100 bk strong from a push
went 1:00

assigned 300
did 3 x 50

4 x 25 br
3 x 50 br
2 x 75 br
skipped 100 br

assigned 300
did 3 x 50

4 x 25 fr
3 x 50 fr
100 bk strong
went 1:00

100 easy

~ ~ ~ ~ ~
~ ~ ~ ~ ~

TAPER PLAN
01 tue 10/21 L 4 X 25 2,500
02 wed 10/22 4 X 25, 50 2,500
03 thu 10/23 *L* EASY 2,500
04 fri 10/24 FAST FRIDAY
05 sat 10/25 2,500
06 sun 10/26 *L* NO SWIM

07 mon 10/27 3 X 25, 100 2,400
08 tue 10/28 *L* 3 X 25 2,400
09 wed 10/29 3 X 25, 50 2,400
10 thu 10/30 *L* EASY 2,400
11 fri 10/31 FAST FRIDAY
12 sat 11/01 2,400
13 sun 11/02 *L* NO SWIM

14 mon 11/03 2 X 25, 100 2,200
15 tue 11/04 *L* 2 X 25 2,200
16 wed 11/05 2 X 25, 50 2,200
17 thu 11/06 L EASY 2,200
18 fri 11/07 FAST FRIDAY
19 sat 11/08 2,000
20 sun 11/09 L NO SWIM

21 mon 11/10 2 X 25, 50 2,000
22 tue 11/11 L 2 X 25 1,800
23 wed 11/12 2 X 25 1,500
24 thu 11/13 L EASY 1,000
25 fri 11/14 MEET
26 sat 11/15 MEET
27 sun 11/16 MEET