Tuesday Sep 30th, 2008
lifted weights today
SWIMMING
6:30 - 8:00
Whitney coached
UT Swim Center SCY
main pool arrived on time
swam with tyler and marcio
beside lacey max nate stephen doug and larry
WARM UP
4 x (125 fr 75 stroke ) IM order
8 x 25 fl dr
4 x 50 fl dr
2 x 75 fl dr
1:00 rest
100 fly fast went 1:00
50 easy
300 fr
8 x 25 bk
4 x 50 bk
2 x 75 bk
1:00 rest
100 bk fast went :59
50 easy
300 fr
8 x 25 br
4 x 50 br
2 x 75 br
1:00 rest
100 br fast went 1:10
50 easy
300 fr
then got early 7:40ish to get to my office just after 8:00
spoke to kris kubik for a while
Tuesday, September 30, 2008
Monday Sep 29th, 2008
SWIMMING
6:30 - 8:00
Whitney coached
UT Swim Center SCY main pool
arrived on time
swam with Nate, max and larry
beside tyler marcio todd, ned and andrew
WARM UP
assigned 800 did 400 ish
MAIN SET
4 x 250 4 lengths free 3 br 2 bk 1 fly
1) fr fast
2) br fast
3) bk fast
4) fl fast
5 x 250
1) 050 strong 200 mod 30 sec rest
2) 100 strong 150 mod 30 sec rest
3) 150 strong 100 mod 30 sec rest
4) 200 strong 050 mod 30 sec rest
5) 250 strong
assigned: fin set 5 x 75 4 x 75 3 x 75 2 x 75 75
did bits and pieces of it, skipped most
assigned 7 x 100 on 1:30 25 no breath 75 mod
changed into FS PRO Legs
50 bk fast roll start whitney timed
went 24.5
50 easy
SWIMMING
6:30 - 8:00
Whitney coached
UT Swim Center SCY main pool
arrived on time
swam with Nate, max and larry
beside tyler marcio todd, ned and andrew
WARM UP
assigned 800 did 400 ish
MAIN SET
4 x 250 4 lengths free 3 br 2 bk 1 fly
1) fr fast
2) br fast
3) bk fast
4) fl fast
5 x 250
1) 050 strong 200 mod 30 sec rest
2) 100 strong 150 mod 30 sec rest
3) 150 strong 100 mod 30 sec rest
4) 200 strong 050 mod 30 sec rest
5) 250 strong
assigned: fin set 5 x 75 4 x 75 3 x 75 2 x 75 75
did bits and pieces of it, skipped most
assigned 7 x 100 on 1:30 25 no breath 75 mod
changed into FS PRO Legs
50 bk fast roll start whitney timed
went 24.5
50 easy
Sunday, September 28, 2008
Saturday, September 27, 2008
Saturday September 27th 2008
swimming work out
dick nichols pool
7:00 - 8:00 am
whitney coached
swam with tyler and marcio
beside brad, stephen, amy and brandon
swam in lane 1 there was no lane rope separating lane 1 & 2
arrived 10 - 15 minute late
300 ish warm up
100 fr
85% effort for time
went 1:01
11 x 100 fr on 2:00
attempting to hold the same time you did on the 100
you may skip one of the 100's
we did 6 skip #7 then 4 more
went 3rd behind tyler and marcio
held 57's & 58's
500 easy
11 x 100 choice on 2:00 85% best average
did fly kick with no board
again we could skip one of our choice and opted to do 7 skip #8 then do 3 more
before I started I thought I'd go around 1:20 then work my way down
I was kind of surprised when i came in at 1:11
after that I tried to hold around 1:11's
did a few 1:10's, several 1:09's
decided to descend the last 3
went 1:14, 1:10ish, & 1:06 on the last one
assigned: 500
did: 100 easy
25 SDK fast for time
roll start off block
whitney timed
went 11.1
75 easy
25 fr fast for time
roll start off block
amy timed
went 10.1
swimming work out
dick nichols pool
7:00 - 8:00 am
whitney coached
swam with tyler and marcio
beside brad, stephen, amy and brandon
swam in lane 1 there was no lane rope separating lane 1 & 2
arrived 10 - 15 minute late
300 ish warm up
100 fr
85% effort for time
went 1:01
11 x 100 fr on 2:00
attempting to hold the same time you did on the 100
you may skip one of the 100's
we did 6 skip #7 then 4 more
went 3rd behind tyler and marcio
held 57's & 58's
500 easy
11 x 100 choice on 2:00 85% best average
did fly kick with no board
again we could skip one of our choice and opted to do 7 skip #8 then do 3 more
before I started I thought I'd go around 1:20 then work my way down
I was kind of surprised when i came in at 1:11
after that I tried to hold around 1:11's
did a few 1:10's, several 1:09's
decided to descend the last 3
went 1:14, 1:10ish, & 1:06 on the last one
assigned: 500
did: 100 easy
25 SDK fast for time
roll start off block
whitney timed
went 11.1
75 easy
25 fr fast for time
roll start off block
amy timed
went 10.1
Friday, September 26, 2008
Friday Sep 26th, 2008
weighed 214 today
SWIMMING
6:30 - 8:00
Whitney coached
UT Swim Center SCY main pool
arrived on time
swam with max amy and marcio
beside tyler lacey todd, stephen ned doug nate and patrick brundage grom AZ
WARM UP
3 x 300 done 200 fr 100 k on side
MAIN SET
50 fast for time from a push
went 24
20 x 50 on 1:15
hold times within 3 seconds of 24
went first beside patrick, tyler was 2 lanes over
held 27's & 26's
got an extra minute rest after # 10 one
went 24 on the last one
took 3 or 4 SDKs off each wall
500 easy choice
changed into FS PRO LEGS
100 fast for time from a dive
2 beat kicked the first 50
6 beat kicked the 2nd 50
went 51
5 x 100 fast on 2:30
hold times within 5 seconds
went 58, 57, 56 56 54
100 easy
weighed 214 today
SWIMMING
6:30 - 8:00
Whitney coached
UT Swim Center SCY main pool
arrived on time
swam with max amy and marcio
beside tyler lacey todd, stephen ned doug nate and patrick brundage grom AZ
WARM UP
3 x 300 done 200 fr 100 k on side
MAIN SET
50 fast for time from a push
went 24
20 x 50 on 1:15
hold times within 3 seconds of 24
went first beside patrick, tyler was 2 lanes over
held 27's & 26's
got an extra minute rest after # 10 one
went 24 on the last one
took 3 or 4 SDKs off each wall
500 easy choice
changed into FS PRO LEGS
100 fast for time from a dive
2 beat kicked the first 50
6 beat kicked the 2nd 50
went 51
5 x 100 fast on 2:30
hold times within 5 seconds
went 58, 57, 56 56 54
100 easy
Thursday, September 25, 2008
Thursday Sep 25th, 2008
Monday 10/6 or 10/13 I'll switch to strength and speed training
Weights at world gym in san marcos
bench 8 x 135 7 x 185 5 x 195
leg press 10 x 240 8 x 300
lat pull 8 x 167.5 6 x 207.5 6 x 207.5
lat press 12 x 40 10 x 45 8 x 50 6 x 55
SWIMMING
6:30 - 8:00Tyler coached
UT Swim Center SCY main pool
dove in around 6:41
swam with alise from houston, max and stephen
beside marcio ned and desiree
WARM UP 300
MAIN SET
20 x 50 on :50
odds IM fl & br fast
evens easy fly drill
500 descending strokes per length each 100
started at 13, then 12, then 11 then 10 then 9
increased SDKs each 100
20 x 50
odds IM bk & fr fast on :50
evens fr fists closed on 1:00
3 x 25 half length SDK fast
25 easy
25 SDK fast for time
roll start
training suit
tyler timed
went 10.9
50 easy
Monday 10/6 or 10/13 I'll switch to strength and speed training
Weights at world gym in san marcos
bench 8 x 135 7 x 185 5 x 195
leg press 10 x 240 8 x 300
lat pull 8 x 167.5 6 x 207.5 6 x 207.5
lat press 12 x 40 10 x 45 8 x 50 6 x 55
SWIMMING
6:30 - 8:00Tyler coached
UT Swim Center SCY main pool
dove in around 6:41
swam with alise from houston, max and stephen
beside marcio ned and desiree
WARM UP 300
MAIN SET
20 x 50 on :50
odds IM fl & br fast
evens easy fly drill
500 descending strokes per length each 100
started at 13, then 12, then 11 then 10 then 9
increased SDKs each 100
20 x 50
odds IM bk & fr fast on :50
evens fr fists closed on 1:00
3 x 25 half length SDK fast
25 easy
25 SDK fast for time
roll start
training suit
tyler timed
went 10.9
50 easy
Wednesday, September 24, 2008
Tuesday, September 23, 2008
Tuesday Sep 23rd, 2008
weights
SWIMMING
6:30 - 8:00
Whitney coached
UT Swim Center SCY main pool
arrived on time
swam with nate
beside amy larry max tyler and marcio
WARM UP
4 x 200 125 fr 25 fl 25 bk 25 br
100 on 1:30
200 on 2:30
300 on 3:30
400 on 4:30 missed it
500 on 5:30 missed it
800 IM r l k sw
12 x 75
4 k on fast interval
4 IM pretty
4 k on fast interval
6 x 150 bk
desc 1 -3
hold 4 -6
went 1:39, 1:39, 1:38, 1:36
100 easy
weights
SWIMMING
6:30 - 8:00
Whitney coached
UT Swim Center SCY main pool
arrived on time
swam with nate
beside amy larry max tyler and marcio
WARM UP
4 x 200 125 fr 25 fl 25 bk 25 br
100 on 1:30
200 on 2:30
300 on 3:30
400 on 4:30 missed it
500 on 5:30 missed it
800 IM r l k sw
12 x 75
4 k on fast interval
4 IM pretty
4 k on fast interval
6 x 150 bk
desc 1 -3
hold 4 -6
went 1:39, 1:39, 1:38, 1:36
100 easy
Monday, September 22, 2008
Monday Sep 22nd, 2008
SWIMMING
6:30 - 8:00
Whitney coached
SCY UT Swim Center main pool
arrived on time
swam with todd, mike nate and andrew
beside tyler, larry and max
WARM UP
400
6 x 800
1) build by 200 rest 15 sec after each one
2) pull
3) 300 im, 200 im, 100 im 200 k kicked 200 in 2:36
4) 75 fingertip drag 25 underwater, 75 dps 25 fast
5) kick with fins
6) build by 200 rest 15 sec after each one
SWIMMING
6:30 - 8:00
Whitney coached
SCY UT Swim Center main pool
arrived on time
swam with todd, mike nate and andrew
beside tyler, larry and max
WARM UP
400
6 x 800
1) build by 200 rest 15 sec after each one
2) pull
3) 300 im, 200 im, 100 im 200 k kicked 200 in 2:36
4) 75 fingertip drag 25 underwater, 75 dps 25 fast
5) kick with fins
6) build by 200 rest 15 sec after each one
Sunday, September 21, 2008
Saturday, September 20, 2008
Ande's Swimming Blog
Saturday Sep 20th, 2008
I found out Melissa Wray recorded, Red Stiletto Mood
I cowrote it with Jen Rathbun
to hear it scroll through the song list on the bottom of Melissa's site till it comes up
SWIMMING
7:00 - 8:30
Whitney coached
SCY Dick Nichols
arrived on time swam with tyler and stephen
beside brad matt and david
WARM UP
4 x 200 150 fr 50 str
1) sw
2) p
3) dr
4) k
MAIN SET
4 x 200 k desc on 3:40 which is 50 per 50 pace
i kicked fly with out a board on my side (i prefer left side down)
went 2:27 on #4
4 x 50 fly on 1:00
went 26 on #4
4 x 150 k desc on 2:30
went 1:45 on #4
4 x 50 bk desc
went 27 on #4
4 x 100 k desc on 1;40
wen't 1:06 on #4
4 x 50 br
went 33 on #4
4 x 50 k on 1:00
went 33 on #4 but totally blew my turn
4 x 50 fr on 1:00 desc
went 23 on #4
did several 50's easy working on SDK
25 fast for time
dove off side
went 10.4
I found out Melissa Wray recorded, Red Stiletto Mood
I cowrote it with Jen Rathbun
to hear it scroll through the song list on the bottom of Melissa's site till it comes up
SWIMMING
7:00 - 8:30
Whitney coached
SCY Dick Nichols
arrived on time swam with tyler and stephen
beside brad matt and david
WARM UP
4 x 200 150 fr 50 str
1) sw
2) p
3) dr
4) k
MAIN SET
4 x 200 k desc on 3:40 which is 50 per 50 pace
i kicked fly with out a board on my side (i prefer left side down)
went 2:27 on #4
4 x 50 fly on 1:00
went 26 on #4
4 x 150 k desc on 2:30
went 1:45 on #4
4 x 50 bk desc
went 27 on #4
4 x 100 k desc on 1;40
wen't 1:06 on #4
4 x 50 br
went 33 on #4
4 x 50 k on 1:00
went 33 on #4 but totally blew my turn
4 x 50 fr on 1:00 desc
went 23 on #4
did several 50's easy working on SDK
25 fast for time
dove off side
went 10.4
Friday, September 19, 2008
Ande's Swimming Blog
Ande's Swimming Blog
started at www.usms.org/forums on
March 23rd, 2005
http://www.usms.org/forums/showthread.php?t=4298
my last practice post was Friday Sep 19th, 2008
they told me to move it
http://www.usms.org/forums/blog.php?u=3156
started at www.usms.org/forums on
March 23rd, 2005
http://www.usms.org/forums/showthread.php?t=4298
my last practice post was Friday Sep 19th, 2008
they told me to move it
http://www.usms.org/forums/blog.php?u=3156
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