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