Tuesday, September 30, 2008

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
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

Sunday, September 28, 2008

Sunday September 28th 2008

Weights at world gym in san marcos

bench 8 x 135 6 x 185 3 x 205 4 x 200

leg press 10 x 240 8 x 300 6 x 340 5 x 380

lat pull 8 x 147.5 8 x 187.5 6 x 207.5 6 x 207.5

lat press 12 x 40 10 x 45 8 x 50 8 x 55 6 x 60

did a few jumps working to improve my standing vertical jump

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

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

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

Wednesday, September 24, 2008

Wednesday September 24th, 2008
did not swim today
went to a funeral in San Antonio that started at 9:30 am

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

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

Sunday, September 21, 2008

Sunday September 21st, 2008

Weights at world gym in san marcos

bench 8 x 135 6 x 185 5 x 195

leg press 10 x 180 8 x 270 6 x 360

lat pull 8 x 167.5 6 x 207.5 6 x 217.5

lat press 12 x 40 10 x 45 8 x 50 6 x 55 6 x 60

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

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