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
Wednesday, December 31, 2008
Tuesday, December 30, 2008
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
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
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, December 28, 2008
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
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, December 27, 2008
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
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, December 26, 2008
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
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
Thursday, December 25, 2008
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.
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
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, December 22, 2008
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
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, December 21, 2008
Saturday, December 20, 2008
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
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, December 19, 2008
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
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, December 18, 2008
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
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
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, December 16, 2008
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
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, December 15, 2008
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
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, December 13, 2008
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
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
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, December 11, 2008
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
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, December 9, 2008
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
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 8, 2008
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
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
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, December 3, 2008
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
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
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, December 1, 2008
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
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
Subscribe to:
Posts (Atom)
Posts
