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