1 hour postal swim

Sat Jan 24th 2009

did the postal hour swim in today's practice

NEXT MEET: USA Swimming Austin Grand Prix Austin TX
March 5 - 7, 2009 40 days away
Meet format: Short Course AM, Long Course PM
http://www.utexas.edu/longhornaquatics/meets
MEET INFO IS UP

6:30 - 8:00
Whitney coached SCY swim center main pool NO Blocks
swam beside Larry Amy & Brandon
wore blue seventy nero comp

warmed up till 6:52

we started the one hour swim at 6:55
tried to stay long smooth and relaxed
whitney counted started out easy didn't want to die
hoped to keep up with larry
in the first 1000 I had arm cramps then they went away,
I wound up lapping Larry 3 times
towards the end I felt like I was close to getting calf cramps but I didn't get a full on cramp
whitney put a kick board in the water after each 1,000


here's my 500 / 1000 / 1650 splits

500 5:43.1

1000 11:23.1 5:40.0

1500 17:00.2 5:27.1

1650 18:40.0

2000 22:33.1 11:10.0 5:32.9

2500 28:06.5 5:33.4

3000 33:35.5 11:02.4 5:29.0

3300 36:54.2 18:14.2

3500 39:09.1 5:33.6

4000 44:38.4 11:03.9 5:29.3

4500 50:12.4 5:33.3

4950 55:11.1 18:16.9

5000 55:43.3 11:04.9 5:30.9

5350 59:36.2

WENT 5,385 YARDS FOR MY 1 HOUR POSTAL SWIM
which is much further than I thought I'd go

easy 100

here's the national records in my age group Mens 45 - 49
I didn't even know they kept National Records for this stuff
http://www.usms.org/longdist/ldrecords.php

M45-49 Records
Event Name Year Record

1 Hour Postal Gerry Rodrigues 2008 5575 Y

3000 Y Postal Jim McConica 2000 31:10.18

6000 Y Postal Sandy MacDonald 2001 1:05:06.32

5K Postal Sandy MacDonald 2001 1:01:17.02

10K Postal James Stewart 2004 2:13:47.24

1-Mile Cable L Wood 2001 21:11.99

2-Mile Cable James Stewart 2005 41:45.0

FAST FRIDAY

FAST FRIDAY
January 23rd, 2009

trying to decide whether to do the postal swim or not tomorrow That is the work out

NEXT MEET: USA Swimming Austin Grand Prix Austin TX
March 5 - 7, 2009
41 days away
Meet format: Short Course AM, Long Course PM
http://www.utexas.edu/longhornaquatics/meets

MEET INFO IS UP
5:30 - 7:00
Whitney coached SCY swim center diving well NO Blocks
swam beside Todd, Tyler, Chris, Doug & Max
dove in at on time

WARM UP
1000 done 75 fr 50 IM 75 fr 50 k

put on FS PRO JAMMERS

5 x 100 fr on 2:00 best ave dove
went 57's & 56

100 easy on 2:00
4 x 100 fr on 2:00 best ave drop 1 sec dove
went 57's & 56

100 easy on 2:00

3 x 100 fr on 2:00 best ave drop 1 sec
dove
went 55's & 56's

100 easy on 2:00

2 x 100 fr on 2:00
best ave dove drop 1 sec
went 55's

100 easy on 2:00

100 fr on 2:00
went 53

5 x 50 fr on 1:00 best ave push
went 28's & 29's

50 easy on 1:00

4 x 50 fr on 1:00 best ave drop 1 sec
went 28's

50 easy on 1:00

3 x 50 fr on 1:00 best ave drop 1 sec push
went 28's

50 easy on 1:00

2 x 50 fr on 1:00 best ave push drop 1 sec
went 26's

50 easy on 1:00

50 fr on 1:00
dove went 23

50 easy

Thu Jan 22nd

posted Thu Jan 22nd at:
http://forums.usms.org/blog.php?b=1126

posted Wed Jan 21st at
http://forums.usms.org/blog.php?b=1112

Tue Jan 20th 2009

blogged Tue Jan 20th at
http://forums.usms.org/blog.php?b=1090

My Next Meet

2009 USA Swimming Austin Grand Prix is
44 days away
Thursday March 5 - 7, 2009
Prelims: SCY; Finals: LCM
The University of Texas at Austin
LONGHORN AQUATICS

Austin Grand Prix Meet Information
Grand Prix Time Standards

I'm thinking about entering the following events:

Thursday, March 5
# 05 100 Butterfly 54.99 1:03.99
# 08 200 IM 2:02.09 2:20.99
#10 50 Freestyle 23.09 26.29

Friday, March 6
#18 100 Backstroke 57.99 1:05.89

Saturday, March 7
# 24 200 Backstroke 2:05.09 2:22.59
# 26 100 Freestyle 49.19 56.99

This meet mentions this rule for NCAA Athletes:

NCAA Uniform Interpretation:

All NCAA athletes must abide by the NCAA Uniform Interpretation effective December 18, 2008: "The uniform is defined as one swimsuit or garment. No other suit, garment or material is permitted to be worn attached or supplemented under, over, or as part of the uniform. This includes tanks or briefs worn under the suit or drag suits worn over the suit."

MEET 100 fl 50 bk

Monday Jan 20, 2009

Day 3

Longhorn Aquatics New Year's Classic USS Meet in Austin TX

wore Blue Seventy Nero Comp

#32 Boys 100 Fly

went 52.63

split 24.35 28.28

best time since i was in my 20's

went 53.18 in 2007 when i was 43

went 52.70 in 1995 when I was 31

http://www.usms.org/comp/tt/toptenind.php?SwimmerID=02P06

50 bk

went 24.71

did 13 SDKs on each length

last year I went 25.38 at this meet

plan to swim the 50 back again tonight

hope to go faster

plan to take 12 SDKs on each length

Monday Jan 19th, 2009

6:00 - 7:30
Whitney coached SCY swim center diving well, NO Blocks
dove in around 6:05
swam with Tyler Mike & John
beside Nate, Todd, Paul & doug

2 x (200 150 100 50 )

Assigned 4 x 150 15 sec rest
did 4 x (75 fr easy50 rest 25 fast)

Assigned 4 x 125 15 sec rest
did 4 x (50 fr easy 50 rest 25 fast)

Assigned 4 x 100 15 sec rest
did 4 x 25 easy 25 rest 25 fast

assigned 4 x 75 15 sec rest
did 4 x 25 easy 25 fast

4 x 50

4 x 25

Assigned 9 x 100 on 1:10
did: 9 x 50 on 1:10

100 easy

200 fr meet got deeked

Sunday Jan 18th, 2009

Day 2
Longhorn Aquatics New Year's Classic USS Meet in Austin TX

event #18 Boys 200 Free
swam in heat 4 lane 5

wore Blue Seventy Nero Comp

went 1:48.9
splits
25.63
28.05 53.68
28.50 1:22.18
26.74 1:48.92 55.24

55.24 - 53.68 = 1.56 diff
I 2 beat kicked the first 150 & 6 beat kicked the last 50
My SDK plan didn't go as I hoped it would but I took a few off each turn

got DQed for false start
I don't feel that I false started I didn't leave early

I went down to the ready position and my back leg twitched before the gun went off

I'm happy that I improved my in season 200 free time by almost 2 seconds

Monday
#32 Boys 100 Fly
Deck entered the 50 BK
plan to do the 6:00 - 7:30 masters workout monday morning before the meet

MEET RESULTS 200 IM & 50 FR

Saturday Jan 17th, 2009

Longhorn Aquatics New Year's Classic USS Meet in Austin TX
BEGAN TODAY
what's interesting about this meet is it was seeded fastest to slowest
heats 1, 2 & 3 were seeded championship style

wore Blue Seventy Nero Comp

I swam this morning but scratched finals, got family in town (dinner) and want to rest up for tomorrow. Plan to scratch finals tomorrow too.

Sat
Event #4
Boys 200 IM
Entered with a 2:00.85 which I went at the SCY champs in early March 2005
swam in heat 3 lane 2
going in my plan was:
FL cruise save legs gentle sdk breathe
BK cruise save legs gentle SDK breathe
fast bk to br turn
BR work it great form
FR 6 beat kick work it
went 2:00.35
split it
26.12
31.50 57.62
34.43 1:32.05
28.27 2:00.32 (feel like I should have been tougher on the free)


event #6
Boys 50 Free
entered with 22.58 which I went at this meet last year
swam in heat 2 lane 2
went 21.99
I'm pleased with this time
considering I'd just swam a 200 IM and didn't rest for this mkeet at all


Sunday
#18 Boys 200 Free, hope to split it well


Monday
#32 Boys 100 Fly
may Deck enter the 50 BK
I plan to do the 6:00 - 7:30 masters workout monday morning before the meet

worked out swam in meet

Saturday Jan 17th, 2009

thought you might enjoy this
men's 4x100 freestyle relay - Beijing - UNDERWATER VIEW
http://www.youtube.com/watch?v=z7dRC2lAp-U
and this
phelps turn
http://www.youtube.com/watch?v=T9eDAQxL5cA

SWAM In the meet today
in next blog here
short cut: http://TinyURL.com/AndeSwim
MEET: Longhorn Aquatics New Year's Classic USS Meet in Austin TX
Saturday January 17 - Monday 19th
BEGAN TODAY training through
Entered
Sat
#4 Boys 200 IM 2:00.85
#6 Boys 50 Free 22.58
Sun
#18 Boys 200 Free 1:50.70
Mon
#32 Boys 100 Fly 53.18
May Deck enter the 50 BK

NEXT MEET: USA Swimming Austin Grand Prix in Austin TX
March 5 - 7, 2009
47 days away
Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets
Time Standards are up

6:00 - 7:30
Whitney coached SCY swim center diving well, NO Blocks
dove in around 6:30 swam with Tyler and Mike
beside Nate, Desiree, & Larry, Pat Evoe &

warm up
missed it

assigned 5 x 200 on 2:40
did 2 x 150 on 2:40

300 IM 50 k 25 dr

assigned 4 x 200 on 2:30
did 4 x 150 on 2:30

300 IM 50 dr 25 sw

assigned 3 x 200 on 2:20
did 3 x 150 on 2:20

300 IM 50 dr 25 sw

assigned 2 x 200 on 2:10
did 2 x 150 on 2:10

300 IM 50 dr 25 sw

assigned 200 on 2:00
did nothing, got times for Tyler and Mike they went 1:58's

100 easy

went to Whole foods with the gang for breakfast

SWAM IN MEET will post results when I get home

Fast FRIDAY, meet begins tomorrow

Friday Jan 16th, 2009

Ande's Swimming Blog short cut is http://TinyURL.com/AndeSwim

NEXT MEET: Longhorn Aquatics New Year's Classic USS Meet in Austin TX is
Saturday January 17 - Monday 19th
1 day away
REAL TIME RESULTS will be at
http://www.utexas.edu/longhornaquatics/results/index.htm
training through not rested
Entered
Sat
#4 Boys 200 IM 2:00.85
#6 Boys 50 Free 22.58
Sun
#18 Boys 200 Free 1:50.70
Mon
#32 Boys 100 Fly 53.18
May Deck enter the 50 fly & 50 BK

NEXT MEET: USA Swimming Austin Grand Prix in Austin TX
March 5 - 7, 2009
48 days awayMeet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets
Time Standards are up

DID NOT LIFT WEIGHTS TODAY

6:30 - 8:00
Whitney coached SCY swim center main pool, NO Blocks
arrived early / dove in first
swam with Max and Meg
beside Tyler Andrew Chris Jon Andrew & Larry

warm up
800

put my old FS PRO legskin
Tech suits are made from hydrophobic material, meaning they repel water, I've noticed as some suits age they don't repel water as well as they did when they were new. Further they stretch out and don't squeeze as tightly losing their compression.

100 free fast
went 52

100 free easy

30 x 100 free on 2:00
odds: FAST from a dive be within 5 sec of the first fast 100
evens: easy
went 54's & 55's on the 14 fast 100's
went 53 on #15
also I left early on the easy ones so this set was more like:
Odds FAST on 1:20
evens easy on 2:40

this was a HARD SET

~ ~ ~ ~ ~

Then I drove to san marcos and coached the san marcos high school team their district meet is in 2 weeks.

made 3 x 200 fr on 2:10

Thursday Jan 15th, 2009

Ande's Swimming Blog short cut is http://TinyURL.com/AndeSwim

NEXT MEET: Longhorn Aquatics New Year's Classic USS Meet in Austin TX
Saturday January 17 - Monday 19th
2 days away
training through
Entered
#4 Boys 200 IM 2:00.85
#6 Boys 50 Free 22.58
#18 Boys 200 Free 1:50.70
#32 Boys 100 Fly 53.18

May Deck enter the 50 fly & 50 BK

NEXT MEET: USA Swimming Austin Grand Prix in Austin TX
March 5 - 7, 2009
49 days away
Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets
Time Standards are up


6:30 - 8:00
Whitney coached SCY swim center main pool, NO Blocks
dove in at 6:42
swam with Tyler & Brad beside Brandon, Amy Doug, Ned, Mary Andrew & Larry

I came in today with the idea I was going to take things pretty easy and rest up a little for Fast Friday and my Meet this this week end, but it didn't quite workout that way

warm up

assigned 900
did 250

3 x 200 fr on 2:30
right into
3 x 100 on 1:15 right into
3 x 50 on 38

100 k easy

3 x 200 fr on 2:20
right into
3 x 100 on 1:10
right into
3 x 50 on 35

100 k easy

Got out put on my FS PRO JAMMERS

3 x 200 fr on 2:10 MADE IT
supposed to go right into 3 x 100 on 1:05
but I skipped the first 50
supposed to go right into the
3 x 50's on 32
we should have left on the :45, but we left on the top

100 k easy

4 x 25 fl on 30
4 x 50 k on 50
100 DPS

4 x 25 fl on 30
4 x 50 k on 50 went :27 on #4
100 DPS took 30 strokes
only took 3 SDKs off each wall

~ ~ ~ ~ ~
Had thoughts to expand on a SFF Tip and coined a new swimming term

meet in 3 days

Wednesday Jan 14th, 2009

NEXT MEET: Longhorn Aquatics New Year's Classic USS Meet in Austin TX
Saturday January 17 - Monday 19th
3 days away training through

NEXT MEET: USA Swimming Austin Grand Prix in Austin TX
March 5 - 7, 2009
50 days away
Meet format: Short Course AM, Long Course PM
http://www.utexas.edu/longhornaquatics/meets
Time Standards are upgot cuts in the events I want to swim

WEIGHTS
lat press
lat pull
bench press
leg press

6:30 - 8:00
Whitney coached SCY swim center main pool, NO Blocks
dove in at 6:35
swam with Tyler Andrew Mike Varozza, & Nate
beside Andrew, Larry Mark & Tom

warm up
900 done 100fr 50fl 100fr 50bk 100fr 50br

8 x 25 fl on 25

4 x 150 fr on 2:00 desc went 1:32

8 x 50 on 50 done fl bk

4 x 150 fr on 2:15 strong
held 1:30's & 31's

8 x 75 on 1:15 done fl bk br

assigned 4 x 150 on 2:00 3 breaths per 25
did 4 x (50 fr 50 rest 50 fr) took 6 SDKs off each wall

got out around 7:40 am drove to San Marcos to work with the San Marcos High Swim Team

Tuesday Jan 13th, 2009
short cut http://TinyURL.com/AndeSwim

NEXT MEET: Longhorn Aquatics New Year's Classic USS Meet in Austin TX
Saturday January 17 - Monday 19th
4 days away training on through (no rest)
Entered
#4 Boys 200 IM 2:00.85
#6 Boys 50 Free 22.58
#18 Boys 200 Free 1:50.70
#32 Boys 100 Fly 53.18
May Deck enter the 50 fly & 50 BK

NEXT MEET: USA Swimming Austin Grand Prix in Austin TX
March 5 - 7, 2009
51 days away
Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets

6:30 - 8:00
Whitney coached SCY swim center main pool, NO Blocks
dove in at 6:34
swam with Tyler and Brad
beside Andrew, Brandon, Ned, Paul, Doug Larry & Meg

warm up
2 x (300, 200, 100)

8 x 50 fr on 35
Made it despite cramping tight arms
right into
100 easy DPS count your strokes

8 x 75 done 50 k 25 fast on 1:05
worked my SDK on the 25 fast

rest 30 - 1:00

8 x 50 fr on 34
MADE IT
right into 100 easy DPS count your strokes

8 x 75 done 50 fr 25 bk on 1:05
worked my SDK on the 25 fast

Rest 30 - 1:00

8 x 50 fr on 32
Made It right into 100 easy DPS count your strokes

8 x 75 done 50 fist closed 25 bk on 1:15
worked my SDK on the 25 fast

20 x 25
2 rounds of
2 on 15
2 on 20
2 on 25 with one breath
2 on 30 with no breath
then 4 easy

25 easy

25 SDK FAST on my belly
roll start
amy timed
went 11.8
Why is my belly SDK much slower than my back SDK?

50 easy

5 days away from my first scy meet

Monday Jan 12th, 2009

My left lower back hurt a little, with pings of sharp pain now and then, felt it a little yesterday
My plan for the meet this weekend was to train through but I'm tempted to rest a little

Ande's Swimming Blog short cut is http://TinyURL.com/AndeSwim

NEXT MEET: Longhorn Aquatics New Year's Classic USS Meet in Austin TX
Saturday January 17 - Monday 19th
5 days away training on through (no rest)
Entered
#4 Boys 200 IM 2:00.85
#6 Boys 50 Free 22.58
#18 Boys 200 Free 1:50.70
#32 Boys 100 Fly 53.18
May Deck enter the 50 fly & 50 BK

NEXT MEET: USA Swimming Austin Grand Prix in Austin TX
March 5 - 7, 2009
52 days away
Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets
Time Standards are up: http://www.utexas.edu/longhornaquatics/meets/documents/Austin_Grand_Prix_Time_Standards.pdf
I have cuts in the events I want to swim

Lifted weights today
lat press 8 x 40, 8 x 45, 8 x 50, 8 x 55
lat pull 8 x 160, 6 x 197, 5 x 207
bench press 10 x 135, 6 x 185, 4 x 190
leg press 10 x 230, 10 x 320, 6 x 360

6:30 - 8:00
Whitney coached SCY swim center main pool, NO Blocks
dove in at 6:41
swam with doug mike & nate
beside Tyler & Larry

warm up
assigned 900
did 600

4 rounds of: (swim & desc 1 - 3, k 4)
400 fr went 4:15 on #3
30 sec rest
200 im went 2:15 on #3
30 sec rest
100 bk

did several rounds of
100 fr
075 br
050 bk
025 fl

got out around 7:45 am
drove to San Marcos to help coach the San Marcos High Swim Team

swim faster faster session

Sunday Jan 11th, 2009

did not swim yesterday
went to my daughters swim meet in Burnet Texas
We stopped in Marble Falls

the short cut to Ande's Swimming Blog is
http://TinyURL.com/AndeSwim

still working on my SDK
http://www.youtube.com/watch?v=ax77_hHq9Dc
http://www.youtube.com/watch?v=T9eDAQxL5cA
http://www.youtube.com/watch?v=Ym_ks0aHkCE

NEXT MEET: 6 days away
Saturday January 17 - Monday 19th
Austin TX
USS Meet Longhorn Aquatics New Year's Classic
psyche sheet is up http://www.utexas.edu/longhornaquatics/documents/2009_New_Years_Classic_psych_sheet.pdf
training on through (no rest)
Entered
#04 Boys 200 IM 2:00.85
#06 Boys 50 Free 22.58
#18 Boys 200 Free 1:50.70
#32 Boys 100 Fly 53.18

NEXT MEET: 53 days away
March 5 - 7, 2009
USA Swimming Austin Grand Prix Austin TX
Meet format: Short Course AM, Long Course PM
QTs & order of event is AVAILABLE http://www.utexas.edu/longhornaquatics/meets/documents/Austin_Grand_Prix_Time_Standards.pdf
http://www.utexas.edu/longhornaquatics/meets
thinking about entering

2009 All American Long Course Grand Prix

Thursday, March 5
100 Butterfly
200 IM
50 Freestyle

Friday, March 6
100 Backstroke

Saturday, March 7
200 Backstroke
100 Freestyle

Today's Swimming practice
noon to 1:15
Bridgette coached
SCY swim center main pool, NO Blocks
dove in at 12:05
swam with Jeff
beside Marcio, Larry Nate & Paul W. who needs to keep his head down / neutral when he streamlines

Warm up
assigned 900
did around 600

main set
assigned: 300 fr 200 fr 100 fr
did: 3 x 50 fr, 2 x 50, 50 took at least 5 SDKs off each wall

assigned: 300 k 200 k 100 k
did: 3 x 50 k, 2 x 50 k, 50 k

assigned: 8 rounds of 75 fr fast on 1:10, 25 non free fast on 1:00
did: 8 rounds of 25 free easy on 1:10, 25 SDK from a dive no breath, held 11's

spent the last 15 minutes of practice doing a
swim faster faster session with a swimmer
worked on streamlining, SDK and speed skills

~ ~ ~ ~ ~ ~

Wrote a new Swim Faster Faster Tip this morning

Fast Friday

Friday Jan 9th, 2009

short cut to Ande's Swimming Blog is
http://TinyURL.com/AndeSwim

The link to to the videos and interviews of the Texas Auburn Meet is http://www.floswimming.org/videos/co...4-texas-auburn

NEXT MEET: 8 days away
Saturday January 17 - Monday 19th
Austin TX
USS Meet Longhorn Aquatics New Year's Classic
training on through (no rest)
Entered
#4 Boys 200 IM 2:00.85
#6 Boys 50 Free 22.58
#18 Boys 200 Free 1:50.70
#32 Boys 100 Fly 53.18

NEXT MEET: 55 days away
March 5 - 7, 2009
USA Swimming Austin Grand Prix Austin TX
Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets

6:30 - 8:00
Whitney coached SCY swim center main pool, NO Blocks
dove in at 6:33 swam with Andrew and Joe
beside Todd, Mike, Ned, Larry, Kendall, Jaimie, Chuck, and Doug
Brad, Tyler, and Jon were not there , what's up with that dudes?

warm up
20 minutes choice
swam around 300 then did
50's on :50 went over 1,000

Put on FS PRO legs & wore them for the rest of practice

500 fr fast for time
dive start off side
left 7 seconds behind Andrew
came in on 5:16 beside Larry and Todd
went 5:09

250 easy

200 fr fast for time
dive start left 7 seconds behind Andrew
came in on 2:01
went 1:54

200 easy

100 fr fast
dive start
went 51 low

100 easy

20 x 50 fr on 1:00
best average
held 26's & 27's
on the last one I split the lane with andrew, we raced
went 24

100 easy

so at this point I thought we're done with hard stuff for this practice, hoping for a nice cool down but NO

5 x 100 fr fast on 2:00
best average
held 58's

100 easy

50 back Fast, Time Surprised me

Thursday Jan 7th, 2009

The short cut to Ande's Swimming Blog is http://TinyURL.com/AndeSwim

NEXT MEET is 9 days away
Saturday January 17 - Monday 19th in
Austin TX
USS Meet Longhorn Aquatics New Year's Classic
training on through (no rest)
Entered #4 Boys 200 IM 2:00.85
#6 Boys 50 Free 22.58
#18 Boys 200 Free 1:50.70
#32 Boys 100 Fly 53.18

NEXT MEET is 56 days away
March 5 - 7, 2009
USA Swimming Austin Grand Prix Austin TX
Meet format: Short Course AM, Long Course PM Meet Events: Thursday, Friday, Saturday http://www.utexas.edu/longhornaquatics/meets

Weights
Lat press 8 x 40 8 x 45 6 x 50
lat pull 8 x 167 5 x 207
bench press 8 x 135 6 x 185
leg press 8 x 180 8 x 270

6:30 - 8:00 dove in at 6:38
Whitney coached
SCY swim center main pool, NO Blocks
swam with Ned and tyler, beside Todd, Desiree, & Larry
tyler had a crick in his neck and got out early


warm up
assigned 900 done 100 fr 25 k 25 underwater
did 600

3 x 300 fr desc on 4:00
went 3:21

4 x 50 on 1:00 done 25 fast IM order, 25 easy

3 x 200 fr desc on 4:00
went 2:01 on #3

4 x 50 on 1:00 breath control
took 3 on 1, & 2 on the rest

assigned: 3 x 300 fr desc on 4:00
did: wasn't feeling so good so I skipped a couple 50's on each one

4 x 50 on 1:00 done 25 fast IM order, 25 easy

assigned 3 x 200's on 2:40 desc
Put on FS PRO JAMMERS
did: a couple easy speed 100's 56 55

4 x 50 on 1:00 done 25 smooth 25 with 6 SDKs

100 easy

rested 10 minutes

50 bk fast
whitney timed roll start
wore FS PRO jammers
went 23.3
(which surprised me, didn't think I was or could go that fast today)

100 easy roll start = (forward dive off side, roll to back underwater, watch starts when feet leave the wall)

~ ~ ~ ~ ~

UT Men & Women are at Auburn for a duel meet today
Several post grads trained at UT this morning
Garrett Weber Gale & Dale Rogers worked out in the lane next to mine
Tags:

IM Day

Wednesday Jan 7th, 2009

NEXT MEET: 10 days away
Saturday January 17 - Monday 19th
Austin TX
USS Meet Longhorn Aquatics New Year's Classic
training on through (no rest)
Entered
#4 Boys 200 IM 2:00.85
#6 Boys 50 Free 22.58
#18 Boys 200 Free 1:50.70
#32 Boys 100 Fly 53.18

MEET: 57 days away
March 5 - 7, 2009
USA Swimming Austin Grand Prix Austin TX
Meet format: Short Course AM, Long Course PM
Meet Events: Thursday, Friday, Saturday
http://www.utexas.edu/longhornaquatics/meets

short cut to Ande's Swimming Blog is
http://TinyURL.com/AndeSwim
It's OK to Comment there

Planned to lift weights today but goofed around on the computer this morning

6:30 - 8:00
Whitney coached SCY swim center main pool, NO Blocks
swam with Todd, Brad,
beside Tyler Nate, Paul Desiree, Andrew, Mary and Ned
arrived EARLY dove in on time
Did a lot of SDK today

warm up
800 done 75 free 25 foot first scull

4 rounds of (one each stroke IM order)
100 kick, 100 drill REST 1 minute
(this was the same as a 200 on 4:00)
100 fast
went fl 58 bk 57 br 71 fr 54

800 done 50 with 4 breaths / 50 bk / 50 with 2 breaths / 50 scull

assigned 400 aerobic
did 100 fr 50 rest 100 fr 50 rest 100 fr

4 x 50 fl on 1:00 desc
went 26 on #4

assigned 300 aerobic
went 3 x 50
assigned 4 x 50 bk on 1:00 desc
did: changed into FS PRO Jammers
50 bk fast
went 25 on #4

assigned 200 aerobic
did 2 x 50

4 x 50 br on 1:00
went 31 on #4

assigned 100 aerobic
did 50 easy

2 x 50
went 23

50 easy

remembered what Whitney said said to me yesterday about breath control sets and did them correctly today

~ ~ ~ ~ ~
UT Women trained at 8:00 Think UT men came in at 8:30
Tags:

2 sets of 8 x 150's

Tuesday Jan 6th, 2009

NEXT MEET:
11 days away
Saturday January 17 - Monday 19th
USS Meet Longhorn Aquatics New Year's Classic
training through it (no rest)

NEXT MEET:
58 days away
March 5 - 7, 2009
USA Swimming Austin Grand Prix
Meet format: Short Course AM, Long Course PM
Meet Events: Thursday, Friday, Saturday
http://www.utexas.edu/longhornaquatics/meets
(will rest some for this)

short cut to Ande's Swimming Blog is
http://TinyURL.com/AndeSwim
Comment there Planned to lift weights today but went to bed at 12:30 last night because I picked up my dau at the airport late last night, her flight was delayed

How about the Longhorn's down to the wire nail biter Fiesta Bowl victory?

6:30 - 8:00
Whitney coached SCY swim center main pool, NO Blocks
swam with Mike Varozza, Andrew, and Russell,
beside Larry, Ned, Mark, Mary and Doug

warm up
went around 600

8 x 150 fr on 2:00
desc 1 - 4 hold 5 - 8
went 1:35ish on 4 - 8

500 done 100 k 25 fast

8 x 150 fr on 2:05 desc 1 - 4 hold 5 - 8
hurtin on this round skipped a 50 on #6
went 1:34 on #8

500 fr take 4 breaths each 25

4 rounds of
75 fr on :60 "5 SDKs off each wall"
50 IM on :50
25 fr fast no breath on :30

100 easy

Whitney said I should to do the breath control sets and it might make a difference

~ ~ ~ ~ ~

UT Men trained this morning, Russell Mark USA Swimming's biomechanics coordinator was on deck. UT Women are back from Colorado Springs

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upcoming meets

January 17 - 19
Austin, TX
USS SCY
New Year's Classic

Thu Mar 5 - Sat Mar 7
Austin, TX
USS SCY/LCM
USA Swimming Austin Grand Prix

03/27 - 3/29
Southlake, North Dallas, TX
USMS SCY
2009 South Central Zone Championships

May 7 - 10
Fresno, CA,
SCY USMS
2009 Short Course National Championships

6/11
Austin, TX at UT
LCM USS
Texas Senior Circuit #3

07/18 - 7/19/2009
The Woodlands, TX
LCM USMS
2009 South Central LCM Zone Championships

fast 300

Monday Jan 5th, 2009

enjoyed Garrett Weber Gale's Jan 4th 2009 blog post
http://garrettwebergale.blogspot.com/

next meet is
Saturday January 17 - Monday 19th
USS Meet Longhorn Aquatics New Year's Classic
12 days away
plan to train through it (no rest)

short cut to this blog is http://TinyURL.com/AndeSwim
It's OK to comment here

Tyler emailed this morning to let me know that the USMS record keeper updated our SCM relay records and my individual records guess it's official now, it's nice when records last longer than 3 hours.

6:30 - 8:00
Whitney coached SCY swim center main pool, NO Blocks
swam with Todd "the breastroke god" Bartee, Mike, Brandon & Amy
beside Larry, Nate, Paul and a new swimmer Annie Getter Brown,
even Doug returned several lanes over from hernia surgery and about a month off
dove in around 6:38ish

200 missed
100 k missed
200 started here
100 k 200
100 k

16 x 25 on :25
3 fl drill or free
1 fly fast 4 x 75 fr on 1:00 desc (moderate interval)
went 44 on #4

16 x 25 on :25
3 bk mod
1 bk fast

4 x 150 fr on 2:00 desc (moderate interval)
went 1:40, 1:38, 1:37, 1:30

16 x 25 on :25
3 br drill or free
1 br fast went 15's & 16's

4 x 300 fr on 4:00 desc
went 3:25, 3:18, 3:11,
took an extra 30 sec rest before #4
went 3:01

16 x 25 fr on :25
3 fr mod
1 fr fast

100 easy

~ ~ ~ ~ ~

UT Men were training and Russell Mark USA Swimming's biomechanics coordinator was on deck.
Tags:

Monday January 5th 2008

got an email from Tyler the Miler
our new relay records are now up on the USMS site at:
http://www.usms.org/comp/poolrecords.php?&CourseID=3&&Sex=M&&AgeGroupID=12&&ri=r

he wrote there's 2 more we need to go after
4 x 100 fr &
4 x 200 fr

my name also appears for SCM / men's records / 45-49 at
http://www.usms.org/comp/records.php?slt=a&ri=i
in the 50 fr, 50 bk & 100 IM

Sunday January 4th 2009

Sunday January 4th 2009

Weights

lat press
8 x 40 8 x 45 6 x 50 6 x 55

lat pull
8 x 167 6 x 197 5 x 207

bench press
10 x 135 6 x 185 5 x 185

leg press
10 x 180 8 x 270 8 x 320

400 fr pretty hard

Saturday Jan 3rd 2009

here's the short cut to my blog to make it even easier for you to find
TinyURL Ande Swim
www.TinyURL.com/AndeSwim

my next meet is
Saturday January 17 - Monday 19th
USS Meet Longhorn Aquatics New Year's Classic
13 days away
plan to train through it (no rest)

Jack, here's how to SDK and where to kick in butterfly


Today's Practice
7:30 - 9:00 whitney coached swim center SCY main pool
swam with todd and ned
beside nate chris paul jon dave mark and brad
dove in on time

warm up
4 x (100 fr FTD, 50 fr FIST CLOSED, 25 fast, 25 k on bk)
FTD = Finger Tip Drag

400 fr 60% effort
went 4:45ish

4 x 50 on :50 done 25 fast 25 easy

400 fr 70% effort
went under 4:40

4 x 75 on 1:15 done 50 fast 25 easy

400 fr 80% effort
went 4:24

4 x 100 on 1:40 done 75 fast 25 easy

400 fr 90% effort (led lane on this one)
went 4:09

50 easy

assigned 8 x 125 on 1:50 with fins 100 k 25 fast
did 8 x 75 done 50 easy k 50 rest 25 SDK fast no breath
went 12's & 13's

8 x 50
odds 4 breaths
evens 2 breaths

rest 5 minutes

changed into FS PRO JAMMERS

25 SDK FAST
roll start
whitney timed
went 10.2

50 easy

FAST FRIDAY

Friday Jan 2nd, 2009

thanks for checking out
I Resolve / The New Year’s Resolution Song
http://tinyurl.com/Iresolve

I'm looking to write a few swimming songs. Got any suggestions for titles or concepts?

~ ~ ~ ~ ~

lifted weights today

6:30 - 8:00
Whitney coached SCY swim center main pool, NO Blocks
swam with Todd "the breastroke god" Bartee and Tyler "the miler" Blessing
beside Mike, Larry, Paul and Jon
dove in first

200 fr
150 fr
100 k
050 bk
050 fr
100 fr
150 k
200 non free

changed into FS PRO Jammer

500 FR fast for time
went 2nd 5 seconds behind tyler
dove in and caught him pretty quick
went 5:21
should have gone first or 10 seconds behind him

500 easy

3 x 200 fr fast on 4:00
from a dive
went 1:58, 1:57, 1:58

400 easy

5 x 100 fr fast from a dive on 2:00
went 58, 56, 56, 56, 56

500 easy

50 fl fast on 1:15
from a dive
went 25

50 bk fast on 1:15
from a dive
went 28

50 br fast on 1:15
from a dive
went 34

50 fr fast on 1:15
from a dive
went 24

100 easy

Happy New Year

Thursday Jan 1st, 2009

welcome to Ande's Swimming Blog

Have you heard
I Resolve / The New Year’s Resolution Song
http://tinyurl.com/Iresolve
I'm one of the writers
the artist singing it is http://www.halieloren.com/

here's the longhorn masters training schedule http://www.utexas.edu/longhornaquatics/swim/schedule.html#masters
tomorrows practice is 6:30 - 8:00

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10:00 - 11:30
Whitney coached
SCY swim center main pool
swam with Tyler beside Amy Larry Nate Jon Max and
dove in at on time

DID this WHOLE WORK OUT
I was tempted to cut it short, skip stuff, get out
towards the end I could feel a little calf cramp coming on

10 x 100 fr on 1:30
finger tip drag / dps

10 x 100 on 1:25
50 fr 50 IM

30 sec break

10 x 100 on 1:20
took off the 2nd & 3rd turn 3 SDKs on

30 sec break

10 x 100 on 1:15
took 3 sdks off last turn

30 sec break

10 x 100 on 1:10
Made it

60 sec break

9 x 100 fr on 1:30
strong best average
held 1:01's
we got 60 sec extra rest before the last one
dove in 3 SDKs off each wall, 2 beat kick
went 55

100 easy