Tuesday Oct 21st, 2008

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
3 weeks & 3 days away or 24 days

Weights
didn't try lat press today
bench 8 x 135 6 x 185 4 x 205 4 x 200
lat pull 8 x 167 6 x 207 5 x 217 5 x 210
leg press 8 x 180 8 x 300 6 x 340
plan to drop leg weights 2 weeks out

SWIMMING
6:30 - 8:00
whitney coached
UT Swim Center SCY main pool
swam with tyler and todd,
beside amy mike doug larry max mark mike chris ned and stephen
dove in on time

WARM UP
500 fr400 300 k200 100

50 DROP DOWN SET
start at 1:00 drop one second after each repeat
1:00, :59, :58 ... till you don't make it
kicked till around :45 seconds
held 36's & 37's on most of them
then switched to swim a 50 fr kick a 50
quit around 35 or 34
then I'd rest a 50 kick a 50
went 34's & 33's on those

assigned: 400, 300, 200, 100 rest 1:00 between swims,
hold the pace where you failed in the drop down set, can wear fins and paddles
did:
on the 400 I kicked a strong 100 went 1:08, rested, then kicked a strong 50 went 32
on the 300 kicked a strong 100 went 1:06
on the 200 kicked a strong 100 from a dive went 1:05
skipped the 100

50 easy then put FS PRO legskins over my training suit
(My PRO Legskins have lost some of their snug fit from many wears)

25 SDK fast roll start whitney timed
went 10.5

50 easy