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Strength Training and Dryland Workouts

  1. Tue OCT 20th, 2009 55 100 FL, 54 100 BK,

    by , October 20th, 2009 at 11:34 AM (Ande's Swimming Blog)
    Tue OCT 20th, 2009

    the shortcut to my blog is
    http://tr.im/andeblog

    jammed my right middle finger on a fast touch yesterday, it's swollen & it hurts

    Next MEET: 2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    44 Days till Long Beach

    watched [ame="http://www.usms.org/forums/showpost.php?p=196637&postcount=1283"]Morning swim show with Ariana Kukors[/ame]
    around 6 minutes in the show she says she has a kick count that she does in practice off of every wall, 6

    I tried doing 6 kicks off every wall, it's hard,
    for now my kick count is FOUR OR MORE


    WEIGHTS world gym

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

    bench press 8 x 135 5 x 185

    lat pull 8 x 165 6 x 195


    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    whitney coached
    UT Swim Center main pool
    Swam with paul, marcio, todd, tyler, jon, ned & erin


    WORE brief

    warm up
    150 fr 50 fl dr 50 k
    150 fr 50 bk 50 k
    150 fr 50 br 50 k
    150 fr 50 fr 50 k

    changed into B70 legs

    MAIN SET

    assigned: 5:00 swim holding 5 k pace
    did: 4 easy 50's

    100 fly fast for time
    roll start
    worked the SDK cruised the swimming
    went 55


    assigned: 5:00 swim holding 5 k pace
    did: 4 or 5 easy 50's

    100 BK fast for time
    8 SDKs off each wall
    went 54


    assigned: 5:00 swim holding 5 k pace
    did: 4 or 5 easy 50's

    100 br fast for time
    went 1:08


    assigned: 5:00 swim holding 5 k pace
    did: 2 easy 50's

    skipped the fast 100 fr

    skipped the 800 IM set with fins

    50 SDK fast
    roll start off side
    went 24.3


    .

    Updated October 20th, 2009 at 04:57 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. Which Meet? Monday, Oct. 19

    by , October 19th, 2009 at 04:29 PM (The FAF AFAP Digest)
    Did this on the Ande plan (M = 1900 + medium weights)

    AM Drylands:

    long arm crunches, 2 x 25
    bird dogs w/broomstick on back, 2 x 15
    bicycles, 2 x 50
    back extensions, 2 x 15

    prone scapular scrunches, 2 x 25
    external and internal rotators, 10 x 2 x 15, each arm
    seated straight arm dips, 60 x 2 x 25
    scapular wall slides, 2 x 25

    bench press, 80 x 2 x 10
    HS hi row, 110 x 3 x 12
    alternating hammers, 15 x 2 x 20

    10 minutes stretching


    PM Swim/SCY/Solo:

    Warm up:

    700 variety

    Hypoxic set:

    10 x 50, done as 25 shooter (no fins) + 25 EZ
    odds = on back
    evens = on tummy

    50 EZ

    Speed work:

    2 x (50 AFAP back w/fins + 100 EZ)
    went high 24ish

    4 x (25 AFAP + 50 EZ)
    2 free, 1 evil, 1 fast doggy paddle drill
    felt slow

    100 EZ

    Total: 1950

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    After taking two days off and getting lots of sleep, I woke up today and was groggy and sleepy and lazy. WTH?! It's now late afternoon and I still feel groggy. I think I probably should have gotten in an easy recovery swim yesterday instead of taking the whole day off. I hope I wake up sometime this week ...

    Which SCM Meet?

    Here are the two meets I can attend:

    December 5-6: Colonies Zone SCM Championships at Flushing
    Meadows, NY
    http://www.metroswim.org/entryforms/...hampsEntry.pdf


    December 11-13: New England Masters LMSC SCM Championships
    in Boston, MA http://www.greatbaymasters.org/09scmchamp.php

    Originally, I was just planning on Zones in NY. But I'm so cross about the order of events and lumping together of sprints, that I am considering going to the NE meet. Pros of NE meet: slightly later start, bigger meet so more rest, women swim separately from men, slightly better order of events. Pros of NY meet: somewhat closer, pool may be faster, more folks I know will be there, then I could go to Mermaid's meet the next weekend. I'm going to compare costs next.



    Underwater work:

    Ande had alerted me to an interview with Ariana Kukors. As he noted in his SFF tips, she is a big proponent of underwater work as set forth here:

    P: "For someone who has asthma you can kick pretty darn well at the end of a 200 IM."

    A: "Lot's of training, lot's of training. During sets I work on kicking underwater all day long. I have a kick count that I do and we do a lot of underwater kick at practice. Just from the training I've taught myself how to be comfortable under there."

    P: A kick count, what do you mean by that?

    A: "I try to take at least 6 kicks, when I'm swimming warm up, when I'm swimming main sets, 6 kicks off everywall."

    A: "Underwater sets, it's all in your head, whether or not you can make it."

    Bird Dogs w/Broomstick:

    I tried this today just for a little variety. It's not that easy. Here's the Auburn youtube clip where they do this: [ame="http://www.youtube.com/watch?v=1E_MKU2EyCI"]YouTube - Auburn Weight Workout, Part 1 April 19, 2008 on Floswimming[/ame]

    Updated October 19th, 2009 at 05:06 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  3. Sun Oct 18

    by , October 18th, 2009 at 08:28 PM (Ande's Swimming Blog)
    Weights SUNDAY World Gym: 5:00 pm

    bench press 8 x 135 6 x 185 5 x 195 1 x 205

    lat press 8 x 40 8 x 45 8 x 50 6 x 55 4 x 60

    lat pull 8 x 167 8 x 197 5 x 207 4 x 215

    leg press 8 x 180 8 x 270 6 x 360 4 x 410

    also did some one legged bench steps

    created a short cut to my blog
    http://tr.im/andeblog

    Updated October 18th, 2009 at 10:24 PM by ande

    Categories
    Strength Training and Dryland Workouts
  4. More CDVB, Friday, Oct. 16

    by , October 16th, 2009 at 04:31 PM (The FAF AFAP Digest)
    AM Gym:

    core:

    long arm crunches, 2 x 50
    bicycles, 1 x 100
    broomstick twist, 2 x 50
    (I dunno, Q, this seems pretty worthless, though it's a nice stretch.)
    hanging straight leg raises, 3 x 15
    trunk twists on incline bench w/15 lb DB, 2 x 25
    overhead squats (the "Nicole"), 1 x 10 with broomstick, 3 x 15 w/45 lb bar.
    (It took a few reps to get my balance down, but then it was fine. Good core exercise.)

    weights:

    HS hi row, 140 x 3 x 8 (fast)
    tricep press, 44 x 3 x 10 (fast)
    alternating hammers, 17.5 x 2 x 20 (fast)

    rack chins, 3 x 15
    (these are getting much easier, probably need to add weight)

    plyos:

    run stance squat jump/twist, 5 x 5*

    = do 5 small squat jumps in place + 1 explosive twisting turn and jump of 180 degrees. liked it, it's definitely a keeper

    leaping lunges switches, 2 x 10

    leap frog squats. 2 x 5*

    = 5 double leg squat leaps with wide legs)

    med ball "starts," 2 x 15

    = use 2 6 lb med balls. place fingers under ball in front. bend knees and get into position as if doing a grab start. then explosively push back with arms and hands and throw ball against back wall as hard and fast as possible. we have a 15 foot room adjacent to the weight room. I stood a couple feet or more in front of it and did this, and it seems to work. the balls flew in the air and bounced right before the wall. this is a keeper. Pete mentioned this exercise yesterday, and now I can't recall where he heard of it. Salo, Pete?

    * = plyos from the P90X plyo vid that I found on youtube

    RC:

    I suck!
    I ran out of time and only did:

    scapular wall slides, 2 x 25

    BTW, This is not the order I do all these exercises in, it's just how I blog them. I usually mix them up and superset everything.


    PM Swim/SCY/Solo:

    Warm up:

    400 swim
    200 kick
    200 fly drills

    Hypoxic/Stroke Work:

    10 x 50 @ 1:15
    odds = cruiser backstroke kick
    evens = SDK shooter w/fins, 1 breath at turn

    100 EZ

    10 x 50 @ 1:00
    25 easy speed fly + 25 EZ DAB
    breakouts were kinda crappy

    100 EZ

    Speed Work:

    3 x 75, done as:
    25 AFAP free from mid pool + 50 EZ

    125 EZ

    4 x 50, done as:
    backstroke start power kick to 15 meters and cruise the rest
    14-15 SDKs to get to 15 meter mark. Probably means 13 in a race with my B70.

    100 EZ

    1 x 50 SDK on back AFAP (23.5ish, was tired)

    200 EZ

    Total: 3000


    Rest Plan for Sprint Classic:

    Ande and I were chatting about a rest plan for the Sprint Classic. I am going with a 5 day "rest" so I can swim pretty fast without losing too much training mojo. Plus, on the CDVB plan, one doesn't have to really "rest" too much as opposed to cutting out or cutting back on the cross-training.

    Ande suggested this plan to adapt as needed:

    try this schedule,
    also in swim practice do
    perfect form, hard PUSHOFFS, FAR GLIDEs, & GREAT STREAMLINES

    STOP LEG WEIGHTS, REST YOUR LEGS

    s 10/17 2000 4 fast 25's 2 fast 50's

    s 10/18 OFF or easy 1500

    m 10/19 1900 4 fast 25's 2 fast 50's medium lift

    t 10/20 1800 4 fast 25's 1 fast 50

    w 10/21 1700 3 fast 25's 2 fast 50's light lift

    t 10/22 1600 2 fast 25's 1 fast 50

    f 10/23 1500 2 fast 25's

    s 10/24 1200 easy 1 or 2 fast 25's

    I like this plan. The only exception is that I plan to take tomorrow off (as usual) and swim on Sunday instead. I will likely go to my team workout that day, and just skip 1/3 of the workout or so, maybe do 2500. My "lift" will also include some core work. But I do plan on a full week rest for the legs. I've been working hard since the Fall Ball, so my body could probably use a light week anyway.
  5. Dryland Mania, Tuesday, Oct. 13

    by , October 13th, 2009 at 03:58 PM (The FAF AFAP Digest)
    Drylands:

    My upper back was still sore from my Monday workout, so I decided to do mostly plyos, bodyweight work and some core work.

    bicycles, 2 x 50
    long arm crunches, 2 x 50
    cable twists w/yoga ball, 50 x 1 x 15, each side, 60 x 1 x 15, each side
    hanging reverse crunches w/10 lb weight at feet, 3 x 10

    front lunges w/25 lb DBs, 3 x 15
    alternating side lunges, 3 x 25
    chins ups, 2 x 10
    rack chins/pulls, 3 x 15
    squats w/overhead shoulder press w/25 lb DBs, 3 x 10 (much harder when you're not pressing fast and using some momentum from the squat)

    knee tuck jumps, 3 x 10
    box jacks w/med ball, 3 x 15
    clap push ups, 3 x 10

    prone scapular scrunches, 2 x 25
    scapular wall slides, 2 x 25
    internal and external rotators, 10 x 2 x 15 each side
    3 position arm extentsions, 3 x 2 x 15

    10 minutes of stretching

    Aerobic Work:

    My usual pool was closed b/c of yet another kid accident. My gym pool is closed while they clean and put the bubble up. So, I did 20 minutes on the ellipse and 20 minutes on the bike.

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    We'll see how the shoulders hold out after the clap push ups. I put my hands on a mat to sort of cushion the load.

    I really prefer rack chins to pull ups. They hurt my wrists less. Jazz and I were speculating that this is perhaps due to it being more of an isolation exercise with not as much of the lower body involved.

    Q and I were discussing overhead squats on the thread from my Sunday workout. I'm thinking of adding them, as they are a compound exercise that really hits the core.

    http://journal.crossfit.com/2005/08/...y-greg-gla.tpl

    This article says you shouldn't start with the bar, but I was thinking I am sufficiently strong/flexible enough to try the bar?

    Definitely hitting the pool tomorrow!

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Saw the most recent clip of Natalie Coughlin on FB from Dancing with the Stars:

    [ame="http://www.youtube.com/watch?v=6u9atC0z1kc&feature=player_embedded"]YouTube - Week 4 - Natalie Coughlin - Dancing With The Stars[/ame]

    Like the mermaid-like costume! She looks in fantastic shape from all the running she's been doing.

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    I also saw that Brendan Hansen started a blog today:

    http://puresportblog.com/

    Updated October 13th, 2009 at 04:21 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Spinning , Ellipse Machine
  6. Tuesday OCTOBER 13th, 2009

    by , October 13th, 2009 at 10:43 AM (Ande's Swimming Blog)
    Tuesday OCTOBER 13th, 2009


    Jay McDonald, 52, from Wimberley TX passed away on Saturday October 10th. He had a heart attack while playing tennis. Jay is survived by his wife Laurie, 5 children & many friends. At the 2008 SCY Nationals in Austin Jay went 27.39 in the 50 breast breaking the 50 - 54 Mens National Record. In years past, Jay swam and coached, he was a kind person and a good friend.

    Jay McDonald’s Funeral Services are
    Saturday October 17th 11:26 am in
    Wimberley, TX at
    Cypress Creek Church on 211 Stillwater http://www.cypresscreekchurch.com
    church phone number (512) 847-1222‎
    Jay’s Life Celebration Reception will follow the service at the church.

    Google Map for Directions
    http://tinyurl.com/CypressCreekChurch

    cards & letters to
    Laurie McDonald
    14 Overbrook Ct
    Wimberley, TX 78676

    Haven't seen his obituary in the paper yet.

    ~ ~ ~ ~ ~


    2009 Postal 5k & 10k results are online

    5k Preliminary Results for Swimmers


    10k Preliminary Results for Swimmers


    Next MEET:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    51 Days till Long Beach


    Weights SUNDAY World Gym: 5:00 pm
    bench press 8 x 135 5 x 185 5 x 185 4 x 185
    lat press 8 x 40 8 x 45 8 x 50 6 x 55
    lat pull 8 x 167 8 x 197 5 x 207 4 x 215
    leg press 8 x 180 8 x 270
    also did some one legged bench steps


    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    whitney coached
    UT Swim Center main pool
    Swam with Larry & Nate
    Beside Max, tyler & todd

    WORE lycra brief

    Warm-up
    2 rounds of
    100 fr 25 fl dr
    100 fr 25 fl dr 25 bk
    100 fr 25 fl dr 25 bk 25 br
    100 fr 100 IM


    Main Set

    DROP DOWN KICK SET no FINS
    50's start at 1:00 drop 1 sec each round
    kicked with a board to 45
    kicked with no board to 37

    50 easy

    assigned 1000
    did several 50's with 5 or MORE SDKs off each wall

    Got out early to make an 8:00 am meeting

    Updated October 13th, 2009 at 04:13 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  7. Monday OCTOBER 12th, 2009

    by , October 12th, 2009 at 02:28 PM (Ande's Swimming Blog)
    Monday OCTOBER 12th, 2009


    Jay McDonald, 52, from Wimberley TX passed away on Saturday October 10th. He had a heart attack while playing tennis. Jay is survived by his wife Laurie, 5 children & many friends. At the 2008 SCY Nationals in Austin Jay went 27.39 in the 50 breast breaking the 50 - 54 Mens National Record. In years past, Jay swam and coached, he was a kind person and a good friend.

    Jay McDonald’s Funeral Services are
    Saturday October 17th 11:26 am at
    Cypress Creek Church at 211 Stillwater in Wimberley, TX http://www.cypresscreekchurch.com
    church phone number (512) 847-1222‎
    Jay’s Life Celebration Reception is after the service at the church.

    Google Map for Directions
    http://tinyurl.com/CypressCreekChurch

    Laurie Mcdonald
    14 Overbrook Ct
    Wimberley, TX 78676

    Haven't seen his obituary in the paper yet.



    Postal 5 & 10 k results are out.

    5k Preliminary Results for Swimmers


    10k Preliminary Results for Swimmers


    Next MEET:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    52 Days till Long Beach


    Weights SUNDAY World Gym: 5:00 pm
    bench press 8 x 135 5 x 195 6 x 185 5 x 185
    lat press 8 x 40 8 x 45 8 x 50 6 x 55 4 x 60
    lat pull 8 x 167 8 x 197 5 x 207 4 x 215


    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    whitney coached
    UT Swim Center main pool
    Swam with Larry Nate, Mark & Erin a grad student from Australia who swam for Washington went 16:11 in the 1650
    Beside tyler & todd

    WORE lycra brief

    Warm-up
    4 rounds of
    125 fr, 75 k, & 50 IM

    Main Set

    assigned: 6 rounds of
    3 x 150, then 50 easy
    R1 on 1:55, round 2 on 1:50, round 3 on 1:45
    DID: swam all of rounds 1, 2, & 3
    modified rounds 4, 5 & 6
    3 x (2 x 50) will 6 or more SDKs off each wall
    went around 30's

    assigned: 10 x 100 with fins
    odds fr swim on 1:05
    evens K on 1:20
    DID:
    odds: 50 FR
    evens 100 k NO FINS

    50 easy

    Updated October 13th, 2009 at 04:12 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  8. PRs & Plyos, Sunday, Oct. 11

    by , October 11th, 2009 at 09:44 PM (The FAF AFAP Digest)
    AM Drylands:

    Core:

    elevated trunk twists on bench w/10 lb plate, 2 x 50
    dead bugs on bosu, 3 x 25
    long arm crunches, 3 x 50
    back extensions w/25 lb plate, 2 x 15
    Hanging straight leg raise, 2 x 15

    Weights/Plyos:

    deadlift, 125 x 1 x 5, 135 x 1 x 5, 145 x 2 x 5 (tried to do another set of 5, but my hands were slipping)
    HS hi row, 190 x 1 x 5, 200 x 4 x 5
    kneeling overhead cable crunch w/knees only on bosu (gets the lower body this way), 110 x 2 x 10
    squat into overhead shoulder press w/20 lb DBs (press is fast), 3 x 10
    rack chins, 3 x 15

    multi-box jumps (used 3 boxes), 3 x 10
    squat jumps, 2 x 10

    RC:

    scapular wall slides, 2 x 25
    internal and external rotators, 10 x 2 x 15, each arm
    3 position arm extensions, 3 x 2 x 15


    PM Swim/SCY/Solo:

    Warm up

    700 variety

    Hypoxic Set:

    20 x 25
    odds = UW belly shooters (no fins)
    evens = EZ

    (I forced myself to do all belly shooters, as I realize I've fallen too much in love with shooters on my back.)

    50 EZ

    Speed Sets:

    18 x 50, done as 3 x through:

    4 x 50 cruise (4 free, 4 backstroke kick, 4 evil) @ 1:00-10
    30 seconds extra rest
    1 x 50 AFAP w/fins
    1 x 50 EZ DAB

    On the AFAPs, I went 50 back (:24), 50 fly (24.5ish), 50 SDK (22.5ish). I think these are my fastest AFAP 50s in practice. Fly still feels choppy and like I'm forcing the turnover.

    100 EZ

    100 scull

    3 x (25 AFAP free + 50 EZ)

    At Wolfy's suggetsion, I did the 25s from mid-pool to practice fast turns.

    200 EZ

    Total: 2800

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I realize I almost never do weights on Sunday AM after an off day on Saturday. Felt a little peppier in the weight room as a result. I did PRs on the HS hi row and on the deadlift. I hadn't done a deadlift in ages, so I was rather surprised. I don't know about DOMS ... after my 5 x 5 heavy lifting sessions, I'm sore almost right away!

    When I told Mr. Fort I was switching to some 5 x 5 heavy weights 2x a week, he immediately said I would get more tank like. I hope that's not true if I'm not doing that many exercises that way ...

    My 50s were practice PRs as well, as I recall. The legs felt strong. And to think I almost went for a run instead of swimming!

    There is no school tomorrow (though still kid practices). But I've persuaded Mini-Fort to babysit in the AM so that I can go to hot yoga.

    Meets:

    Oct. 25 Sprint Classic (SCY)
    Nov. 28 Thanksgiving Meet (SCM)
    Dec 6-7 SCM Zones (may just go one day)
    Dec 13 Penthlon Meet in Pittsburgh

    I wish an order of events for the middle two meets would come out ...

    And I'm amazed! Thanks to the efforts of Mermaid , there is actually going to be a real live USMS sanctioned masters meet in Pittsburgh. Usually, there's just those dinky Y meets that Bill and Jimby are so fond of attending. I may go to this meet (though I'm sure I'll be tired and meeted out), as I want to support Mermaid and we need to be up in Pittsburgh periodically anyway.

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Since I was up very late chasing around homecoming kids, I could barely rouse myself out of bed for the 5K/1 mile fun run at the high school. I ended up watching as Mr. Fort and lil lil Fort did the one mile run. Lil lil Fort ran a 7:34 and didn't even seem tired. So my no running until Dec. edict is still intact. I may have to treat myself to one little fall run after the Sprint Classic.

    Updated October 11th, 2009 at 10:31 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  9. Friday, Oct. 9

    by , October 9th, 2009 at 05:36 PM (The FAF AFAP Digest)
    Hot Yoga:

    I journeyed once again to the hot yoga studio at 10:00 am to be tortured by Insel. Insel apparently prefers his bikram yoga studio at 110+ degrees. It was at a comparatively balmy 105.8 degrees last Tuesday. That 5 degrees makes a huge difference! The last 20 minutes I just wanted to jump in an ice bath. I would have laid out serious cash for an icy drink; my water was hot by that time.

    I've learned from yoga that I have weenie shin muscles. (This is apparent from plyos as well.) I am not nearly as flexy as the Sarah Jessica Park lookalike. I can't understand a word the instructors say in "yoga speak." There is definitely some aerobic work going on in there -- my heart is pounding when I'm barely doing anything. My back muscles, especially the mid back, feel nicely looser though!

    Insel keeps telling me I "must" go more than 2x a week. I really don't see that happening ... I tried to explain that I had another obsession, but I got the glazed eye look when I mentioned masters swimming.

    Drylands:

    Core:

    long arm crunches, 2 x 50
    bicycles, 2 x 50
    windshield wipers, 1 x 25
    hanging reverse crunches, 3 x 15

    Plyos:

    box jacks w/med ball, 3 x 1
    bunny hops, 2 x 10
    squat jumps w/10 lb plate (you raise plate over the head as you jump), 2 x 10

    (I liked all 3 of these plyos. I tried the "dance move" plyo I posted a link to before (step back, twist w/plate and jump -- too damn complicated, blech.)

    Explosive weights+:

    leg press, 290 x 2 x 10
    bench press, 60 x 2 x 10
    narrow grip seated row, 80 x 2 x 10
    rack chins, 3 x 15
    shoulder shrugs, 15 x 2 x 15, forward & back

    RC:

    seated straight arm dips, 60 x 2 x 25
    internal and external rotators, 10 x 2 x 15, each arm
    scapular wall slides, 2 x 25

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I still prefer doing weights before yoga (like I did Tuesday) than yoga before weights. I may have to pick a different day.

    Looking forward to an off day tomorrow and a bit of a lie in. Nothing scheduled until soccer at 11:00 am tomorrow. Well, and then there's the homecoming festivities. My son is at a cross country Invitational, so he's missing out. But outfitting a teenage girl seems to be an expensive and time consuming proposition ...

    Week tally (6 days):

    4 x swim
    3 x gym
    2 x yoga

    Updated October 9th, 2009 at 09:06 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Yoga
  10. FAST Fri OCT 9, 50 point 100 fr at end of practice

    by , October 9th, 2009 at 12:23 PM (Ande's Swimming Blog)
    FAST Friday OCTOBER 9th, 2009

    Next MEET:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    55 Days till Long Beach

    Weights world gym 5:15 am
    bench press 8 x 135 4 x 195 3 x 200
    lat press 8 x 40 8 x 45 8 x 50 6 x 55
    lat pull 8 x 167 6 x 207 4 x 210
    leg press 8 x 230 8 x 310


    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    whitney coached
    UT Swim Center main pool
    both bulkheads down
    dual competition course setup
    pads in, swam on north end with BLOCKS
    dove in on time
    Swam with Nate, Mary, & Larry
    Beside tyler, todd, chris, & Mike

    WORE old B70 full

    Warm-up
    2 rounds of
    200 fr
    150
    100 k went 1:07 in 2nd round
    050 drill

    Main Set

    10 x 100 FAST for time on 4:00
    lanes went in 2 heats leaving every 2:00
    swimmers were 10 apart
    went in the 1st heat with Mary
    Larry & Nate went in heat 2

    #1 - 5 FREE
    swam beside Tyler
    Went 53, 53, 53. 54, 53


    100 EASY

    #6 100 back
    went 59

    #7 100 IM
    went 59

    #8 & 9 100 k
    went 1:05, 1:02

    100 EASY
    rested 3 minutes extra

    #10 100 free
    went 50.8


    100 easy

    10 x 25
    odds: SDK FAST from a dive on :20
    went 10's & 11's
    evens: easy on 1:40

    4 minutes Rest

    25 SDK FAST
    Go start off blocks
    whitney timed
    said I went 9.8 but
    she was kinda far from the wall I touched
    don't know if she spotted it right

    Updated October 9th, 2009 at 03:21 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  11. Dryland + Recovery Swim, Wed., Oct. 7

    by , October 7th, 2009 at 04:11 PM (The FAF AFAP Digest)
    Drylands:

    The back/shoulders were feeling a *little* sore from the weights yesterday. So I decided to stick to plyos and core work.

    bicycles, 2 x 50
    dead bugs, 2 x 25
    good morning darlings, 2 x 50
    long arm crunches, 2 x 50
    crunches on yoga ball, 2 x 50
    straight leg raises in captain's chair, 3 x 15
    (these are vastly easier than when done from a hanging position)

    jump tucks, 5 x 5
    split squat jumps, 2 x 10
    (jump to right leg, jump to left leg, jump to land on both legs)
    double leg bunny jump, 2 x 10

    (I did these plyos with low rep, but max intensity.)

    hip hinges w/12.5 DBs, 2 x 10 each leg
    (I am so much better balancing on my left leg ... noticed that in yoga too.)
    single arm push on double cable FM machine, 30 x 2 x 10, each arm
    (for some reason, the weight on the double cable FM motion machine seems much "heavier" than on the other two single cable machines)
    prone scapular scrunches w/handweights, 2 x 25


    Swim/SCY/Solo:

    Had a recovery/drilly type swim:

    Warm up:

    800 variety swim, kick, drill

    Hypoxic set:

    20 x 50 UW SDK w/fins @ 1:05 (1 breath at turn)
    odds = back
    evens = belly

    100 scull after #10 and #20

    Fly drill set:

    8 x 75, done as:
    25 easy speed fly working on streamline and breakouts + 25 easy DAB + 25 chest press fly drill

    100 EZ

    Total: 2700

    Hot tub, 10 minutes

    As I was sitting in the hot tub, a kid had an accident in the pool and it was closed down. I went to the pool a bit earlier than usual today, so I lucked out and didn't have my workout interrupted.

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Sprint Classic:

    I sent in my entries for the Sprint Classic today, and am "negotiating" attendance.

    50 back, 28.7
    50 breast, 35.9*
    50 fly, 27.5
    50 free, 25.9

    All 4 25s, times about what I did last year.

    * Hulk will say I'm sandbagging, but I still don't really believe I went a 34.1 tapered last year. That swim is therefore in the fluke category until I do it again.

    My transfer of affiliation will be effective then, so I am back to swimming for GMU.

    Other plyos/plyo info:

    double leg power hop with stepback lunge twist: http://www.realjock.com/article/757/

    box jack, http://fliiby.com/file/396630/lxbvinp6on.html

    scissor lunge, http://fliiby.com/file/411979/vxl2lso4hy.html

    http://www.man-health-fitness-soluti...exercises.html

    http://books.google.com/books?id=8k-...imming&f=false

    http://www.kewego.com/video/iLyROoafMNBb.html


    Here's a good pic of a rack chin or rack pull up. I really like these. I haven't attempted to do them with a barbell though.

    Updated October 7th, 2009 at 10:45 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
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  12. Gym + Yoga, Tuesday, Oct. 6

    by , October 6th, 2009 at 05:12 PM (The FAF AFAP Digest)
    Drylands:

    hanging reverse crunches, 3 x 15
    long arm crunches, 2 x 50
    bicycles, 2 x 50
    rack chins, 3 x 15
    (love these!)
    burpees with push up and air squat, 2 x 10 (These are exhausting!)

    squats on FM machine (had to play around with weight), 190 x 1 x 5, 210 x 1 x 5, 230 x 1 x 5, 250 x 1 x 5, 270 x 1 x 5
    bicep curl w/BB, 50 x 5 x 5
    standing lat pulldown, 150 x 5 x 5
    leg extensions, 110 x 1 x 5, 120 x 3 x 5

    external and internal rotators, 10 x 2 x 15, each arm

    Hot Yoga:

    Day #2 of the hot yoga experiment. Wow, it was much easier today and I tolerated the heat much better. I didn't have the urge to sprint out of the room after 60 minutes or the uncomfortable feeling that my face might blow up. I also went through 3 bottles of water.

    I definitely like the heat for stretching. And the hot yoga poses don't unduly put pressure on the shoulders, which is nice (and unlike other forms of yoga). But I'm still rather klutzy in terms of balance. I think it takes awhile to acquires this skill.

    One odd thing I noticed today is that, after weights, it is somewhat difficult to constantly be holding your arms over your head in streamline position. However, this is the one thing I can do better than the yoginis. lol

    More yoga-kinis than ever today. And some dude did 2 back to back classes ...

    I still wish it wasn't such a time drain.

    Did a quick search about calorie burning and found these links:

    http://www.bikram-yoga-noosa-austral...s-and-yoga.htm

    Hard to believe it's comparable to jogging in terms of calories burned. Of course, jogging is not running either ...

    Here are a list of the reported/supposed benefits:

    Some of the benefits of Bikram Yoga:

    Works every organ, gland, nerve, tendon, ligament and muscle in the whole body every Bikram Yoga session
    Expands your capacity to breathe deeply and fully
    Prevents injury and may prevent or improve chronic illness
    Promotes better sleep, you may even need to sleep less
    Fabulous body toning effects
    Weight loss or gain depending on your body's needs
    Improvement in posture and body awareness
    Improve the healing and regenerative powers of your body
    Improvement in T-cell function and your immune system
    Improvement in your lymphatic system
    Lengthening and strengthening of muscles
    Increased flexibility
    Improvement in peripheral circulation
    Improvement in metabolism / digestion
    Gives the body a cardiovascular workout without negative impacting forces
    Nervous system is exercised
    Endocrine and exocrine glands are massaged and stimulated to better function
    Muscular and skeletal network are enhanced
    Weight bearing exercise will help prevent osteoporosis
    Improves heart and lung function
    Improves back conditions of pain and misalignment
    Improves flexibility of your spine in its range of motion in all directions allowing the improvement in function of your central nervous system. Better nervous system communication means a better functioning body and mind
    Helps cultivate a sense of well being and a more peaceful mind
    Integration of both sides of the brain to improve memory, learning, body coordination and balance
    Builds mental strength and teaches you to hold your mind in a focused and meditative state

    Freestyle/GoSwim:

    Saw this on Glenn's FB page:

    http://www.stumbleupon.com/s/#2YyCwp...up-catch.html/

    I know my own head is certainly elevated some, though I recall ehoch saying there is absolutely nothing good about this type of head position.

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Hoping to go to the gym and pool tomorrow, though I have a couple other obligations. We'll see how fast I can move ...

    Mini Fort got her third game ball in volleyball last night. I fear her serious swimming days may be numbered ... she thinks volleyball is just "more fun." My littlest one, on the other hand, continues to be enamored with swimming. And it is fairly comical to watch her attempt to learn flip turns.

    Updated October 6th, 2009 at 05:34 PM by The Fortress

    Categories
    Yoga , Strength Training and Dryland Workouts
  13. Monday OCTOBER 5th, 2009

    by , October 5th, 2009 at 10:48 AM (Ande's Swimming Blog)
    Monday OCTOBER 5th, 2009

    Next MEET:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    59 Days till Long Beach

    Weights
    lat press
    lat pull
    bench press

    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    Chris coached
    UT Swim Center main pool
    dove in on time
    Swam with Amy, larry, nate, & mary
    beside brandon, max, ned, paul, brad, tyler & todd

    WORE briefs

    Warm-up
    2 rounds of 200 100 200

    Main Set

    20 x 100
    2 rounds of
    1 - 4 aerobic on 1:20 went 3rd cruised it
    #5 fast
    6 - 9 aerobic on 1:20 went 3rd cruised it
    #10 fast k
    went 1:10

    assigned 10 x 150
    did 10 x ( 50k 50 skip 50 k)
  14. Hot, hot, hot!, Friday, Oct. 2

    by , October 2nd, 2009 at 03:59 PM (The FAF AFAP Digest)
    AM: Hot Yoga:

    As promised, I made it to my first hot yoga class. I think I liked it better than other yoga I've done -- you can get really flexy when you're so hot. But it was really really hot those last 30 minutes, and the 90 minute class went long. I'm fair skinned and my face was bright red. Next time, I'm bringing more water and putting ice in it. G2 was definitely not the right thing to bring to class.

    In general, I'm pretty flexible, but my balance isn't the greatest compared to the real yogis. I was told it burned 1,000 calories, which seems like a lot. You definitely lose a lot of water weight; I was drenched! I can't believe some yogis do this 2x a day ...

    PM: Weights

    Didn't get in as long a session in as I had hoped -- too many errands and chatting with an old friend at the gym. But I did manage this:

    leg press, 270 x 3 x 10 (fast)
    bench press, 70 x 1 x 8 (fast), 60 x 2 x 8 (fast)
    tricep press, 45 x 3 x 10 (fast)

    yates row (first time I'd ever done it, had to play around with the weight), 95 x 1 x 20, 115 x 1 x 10, 135 x 1 x 10, 145 x 1 x 8
    internal and external rotators, 10 x 2 x 15 each arm
    lunges w/20 lb DBs, 2 x 15

    hanging reverse crunches, 3 x 15
    straight leg raises lifting hips off bench, 2 x 15
    dead bugs on bosu, 3 x 25 (much harder on the bosu, Pete. )

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    I do think the yoga took some toll on the weights. I felt more tired than usual. I guess I'm just used to lifting weights first and in the am.

    I have two GFs coming over tonight (can't go out have to babysit a coed teenage group, lol). Will definitely be drinking our fav buttery chard.
  15. Thursday Oct 01, 2009 SPEED TRAINING HAS BEGUN

    by , October 1st, 2009 at 02:43 PM (Ande's Swimming Blog)
    Thursday Oct 01, 2009

    Next MEET:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm


    63 Days till Long Beach

    Weights:
    bench
    lat press
    lat pull
    leg press


    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    Chris coached
    UT Swim Center main pool
    dove in 10 minutes late
    Swam with Paul, Mike & Max beside Amy Brandon, Tyler, Tara, & Jon

    WORE Briefs

    Warm-up
    300 ish

    Main Set

    assigned 8 x 300
    did 8 x (3 x 50 fr ) did 5 - 7 SDKs off each wall
    went 28's - 31


    UT men trained this morning, Kris on deck

    UT Women's Volley Ball team is very good, years ago UT mens swim team started a tradition where they support them at some of their tough games. Volleyball games go to 25 points. Each swimmer wears 14 items of clothing. Each time the UT women score 2 points, the swimmers nonchallantly remove one item of clothing.
    score 2 points kick off a shoe,
    score 2 more kick off the other shoe
    . . .
    When UT women get to 24 points, each swimmer's wearing a pair of boxers and a speedo brief beneath. When UT women score the winning point, swimmers drop their boxers & walk around the volleyball court. The volleyball team has given swimmers a special featured section to sit. Last night on the game versus A&M around 20 showed up to give their support. Here's how the game went.
  16. Day 2 CVDB, Wed. Sept 30

    by , September 30th, 2009 at 05:00 PM (The FAF AFAP Digest)
    Drylands:

    Strength:

    standing lat pulldown, 150 x 5 x 5
    (some warm up sets at lower weight)
    bench press, 90 x 5 x 5
    (some warm up sets at lower weight)
    goblet squat, 70 x 1 x 10, 75 x 2 x 10
    (added 20-25 lbs, I was slacking before)

    Core:

    elevated crunches, 2 x 25
    reverse decline crunches w/10 lb weight held by feet, 2 x 25
    dead bugs 3 x 25
    bicycles 3 x 50
    back extensions w/10 lb plate, 2 x 25
    cable twist w/yoga ball, 50 x 1 x 15, each side, 60 x 1 x 10, each side
    (added 10-20 lbs weight, was previously slacking on these as well apparently)
    total ab machine, 120 x 3 x 15
    push ups, 2 x 15

    RC:

    prone scapular scrunches, w/hand weights, 2 x 25
    scapular wall slides, 2 x 25
    chops on yoga ball w/ hand weights, 2 x 15, thumbs up and thumbs down
    internal and external rotators, 10 x 2 x 15, each arm

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I'm persisting in making like CVDB even though I don't know WTH he does in the gym. Most elite routines, with the exception of Lezak, seem like a bit of a mystery ...

    Since Q pointed out that CVDB is hitting the gym 3-4 x per week, I'll probably do that instead of 4-5. I'm also going to shift to the Q-sage advise and go with the 5 x 5 heavy reps on the core strengthening exercises. Seems more consistent with the CVDB focus.

    I wish I had more info on explosive lifting. I'm going to PM a forum friend to see if he can give me some additional guidance.

    I meant to swim today. I was planning a cruise + a few fast 25s, but had to leave the gym for a Mini Fort "forgot to tell you I needed X" emergency. There are a ridiculous amount of those emergencies in my life ... I plan to swim with Speedo tomorrow, doing some shooters and 3 x 100 AFAP. Other than an occasional 100 like this, I'm going to stick to 25s and 50s to stay "specific" as Jazz notes is desirable. On that specificity note, however, it doesn't seem terribly "specific" to do all 4 strokes ...

    Yoga?

    I'm wondering what to do about filling the soon to be aerobic conditioning void in my life. If I eliminate spinning, running and aerobic work in the pool, I am worried I could get twitchy or suffer endorphin withdrawal. I MAY go to a Bikram yoga class on Friday to try it out. I have been abysmal about stretching since Nationals and perhaps this would help on that front. And it might be especially advisable with the emphasis on strength in the gym.

    I could go here; it's pretty close to my house:
    http://www.fallschurchyoga.com/schedule.shtml. I wonder if hot yoga kills you for the day or you can do something after?

    Anyone have any other thoughts?

    Upright rows:

    I was also mulling over upright rows, as they seem to be a good compound exercise. Found this in a quick search:

    "The upright row is a controversial weight training exercise performed by holding a barbell with the overhand grip and lifting it straight up to the collarbone. This is a compound exercise that involves the trapezius, the deltoids and the biceps. The narrower the grip the more the trapezius muscles are exercised, as opposed to the deltoids. Dumbbells, an EZ Curl bar, or a cable machine can be used instead of a standard barbell.
    Due to the amount of internal rotation of the humerus during this movement, many trainers and organizations (such as the ACSM and NFPT) consider this a contraindicated exercise for all trainees. Most will at least advise those with shoulder impingement issues to avoid it. Abstaining from raising the bar above the chest line will help in avoiding injury. If pain arises, stop this exercise immediately, as it may be an indicator of a pinched nerve. Substitutes include shoulder shrugs for upper trapezius development and lateral raises for lateral deltoids.
    While the movement resembles the end portion of the high pull it works different muscle groups. In the upright row, the shoulders provide the force to lift the weight upwards. In the high pull, the majority of the force is generated by the lower body, with the scapulae providing the rest of the force, and the arms are raised in response to and not as the cause of the rising bar."

    I would think the impingement concerns wouldn't be a real worry if the weight was low and one was doing it more as a stability exercise?

    Article: cheating for over the top elites & masters?

    http://www.eurekalert.org/pub_releas...-sdc092809.php

    Updated September 30th, 2009 at 10:31 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  17. Making like CVDB, Tuesday, Sept. 29

    by , September 29th, 2009 at 04:49 PM (The FAF AFAP Digest)
    I've decided to take Ande's advice and make like Cameron Van der Burgh until taper time for SCM Zones. So I plan to hit the gym 4-5x week and hit the pool 4-5x week. Pool work will consist of: (1) warm up/recovery swims; (2) hypoxic/SDK work; and (3) speed work. I don't plan on doing any aerobic work whatsoever unless I'm swimming with my team at my usual Sunday am practice. Of course, you get some aerobic work just doing what I have planned ... Bottom line: more gym, less pool yardage. Since I only plan on 50s and a couple 100s for the rest of the year and am done with my forays into 200s and the OW, I think this experiment is worthwhile. Or at least it will be a nice test to see if it works for masters ... Since I have lost some strength from almost 2 weeks off from the gym, I wish I had a bit more than 7 weeks for the experiment, but such is life. The only aerobic work I think I'll really miss is some of my kicks sets, especially with the MF. Perhaps I'll do one on occasion, if I feel the need to relieve boredom, although this might undercut the efficacy of the experiment perhaps.

    Not sure about any other cross training in the form of running or spinning ... I might do some. Any thoughts on this? I'm also unsure how much to ease off before the Sprint Classic ... I'd like to swim some fairly fast 50s there, since it's probably my last yards meet of 2009 without a full taper.

    Drylands:

    leg extension, 90 x 3 x 10, 60 x 2 x 10 (fast)
    HS hi row, 150 x 3 x 10, 100 x 2 x 10 (fast)
    single arm standing "push" on double cable machine, 25 x 2 x 15, each arm, 30 x 1 x 15 each arm
    goblet squats, 55 x 3 x 15
    reat delt fly, 70 x 3 x 15
    leg press, 330 x 23 x 10, 250 x 2 x 10 (fast)
    rack chins (dropping ass), 3 x 15

    long arm crunches, 2 x 50
    crunches w/med ball, 2 x 25
    dead bugs, 3 x 25
    windshield wipers holding 12.5 DBs, 3 x 25
    lunge-lunge-standing broad jump, 1 x 15
    lateral box jumps for 1:00 (these are hard one the outside calf muscle -- I must never use this muscle)

    scapular wall slides, 2 x 25
    prone scapular scrunches, 2 x 25
    internal and external rotators, 10 x 3 x 15, each arm
    seated straight arm dips for RC, 60 x 2 x 25

    stretching, 15 minutes, drive to pool


    Swim/SCY/Solo:

    Warm up:

    400 swim
    200 kick
    200 fly drills

    Main sets:

    20 x 25, done as

    odds = UW SDK shooter (no fins, Ande )
    (3 back, 2 belly, 2 flutter)
    evens = 25 EZ

    100 EZ

    5 x (50 AFAP w/fins + 100 EZ)

    Went:

    50 SDK on back, :23
    50 back, high :24
    50 free, :25 (missed turn)
    50 SDK, :23
    50 back, :25 (tired)

    100 EZ

    hottub

    Total: 2250

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Could definitely feel the weights on the swim! I usually feel it the next day, but not this time.

    I realized today that I almost never do 50 frees in practice. Wonder why? I guess I'm always defaulting to backstroke. I usually just do AFAP 25s freestyle ...

    Had a random thought whilst swimming today. Why can I take out my 100 IMs like a bat out of hell, but tend to hold back on my 100 backs and 100 frees on the first 50? Why so willing to die on one, but not the other? I guess the order of strokes in the IM dictate that ... Or maybe the pain/dying in my 100 IMs have changed my race strategy for other 100s.

    Updated September 29th, 2009 at 07:43 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  18. Monday Sept 28 2009

    by , September 28th, 2009 at 04:06 PM (Ande's Swimming Blog)
    Monday Sept 28 2009

    a little over a year ago the orginal Ande's Swimming Blog got shut down
    it used to rank #1 on when you google search
    swimming blog
    just googled it and it ranked 7th
    http://www.google.com/search?hl=en&s...oq=&aqi=g2g-m8

    next meet is:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm

    Entered, bot air tix, & reserved hotels


    Days till Long Beach

    Did not swim or lift on Sunday

    Got a FLU shot on Saturday

    Lifted at world gym this morning

    Both UT men & women trained this morning,
    Eddie & Kris Kim & Jim were on deck along with

    USA Swimming biomechanics coordinator Russell Mark had his underwater video equipment set up & filmed breastrokers when I walked by, they were analyzing their kick

    http://www.floswimming.org/videos/sp...eestyle-breath


    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    Whitney coached
    UT Swim Center diving well, decent temp
    dove in on time
    Swam with Paul, Mike, Brandon, & Nate beside Todd, Tyler, Amy, Larry, & Ned


    WORE Nike Briefs

    Warm-up
    400 done 75 fr 25 fl
    300 done 75 fr 25 bk
    200 done 75 fr 25 br
    100 IM

    Main Set

    [B]3 rounds of:

    5 x 200 fr 4 on 2:40, 5th on 4:00
    1) 050 strong 150 med
    2) 100 strong 100 med
    3) 150 strong 050 med
    4) 200 strong
    5) 200 easy kick

    went 2:05 & 2:06 on 200 strong

    assigned: 4 x 250 fr
    did 3 x 50 fr 5 SDKs off each wall

    Updated September 28th, 2009 at 04:15 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  19. Thursday Sep 24nd, 2009 attempted 3 x 100 on 1:00

    by , September 24th, 2009 at 10:50 AM (Ande's Swimming Blog)
    Thursday Sep 24nd, 2009

    weighed 217

    Entered this meet on Wed Sep 23rd
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm



    70 Days till Long Beach

    WEIGHTS
    Leg press 10 x 270 6 x 360
    bench press 6 x 185 5 x 190
    lat pull 6 x 205 4 x 210
    lat press 6 x 45 6 x 50



    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    Whitney coached
    UT Swim Center
    dove in at 6:32
    Swam with Barndon, beside Tyler, Todd, Amy, ned, larry Paul & Heath (a triathlete who swam for university of minnesota he graduated in 2008, he's fast, made 100 repeats on 1:00)


    Warm-up
    4 x (125 fr 25 underwater with 1 breath)

    Main Set

    4 rounds of the following:
    3 x 100 on a tough interval
    50 easy
    4 x 50 on 1:00 breath control, 4, 3, 2, 1
    300 done 50 rk, 50 lk, 50 ra 50 la, 100 sw
    so the focus of this set was making the interval & following the breathing pattern on the 4 x 50
    round 1, 1:05,
    round 2: 1:05,
    round 3 1:05,
    round 4: attempted 1:00 came in on 3:02

    16 x 25 on :30
    4 each stroke desc
    cruised 1, 2, 3, cranked 4

    100 easy


    NEXT MEET

    looking for a couple SCM Meets in Nov or Dec?


    Plan to go to:

    1) SCM meet in San Antonio wk before
    Thanksgiving

    2) SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009
  20. Tuesday Sep 22nd, 2009

    by , September 22nd, 2009 at 12:09 PM (Ande's Swimming Blog)
    Tuesday Sep 22nd, 2009

    Training for:
    2009 SPMA Short Course Meters Championships
    December 4th - 6th, 2009 at Long Beach
    http://www.spma.net/meetforms/2009/lbgscm.htm
    Online entry is up


    72 Days till Long Beach

    Weights
    lat press 8 x 40 8 x 45 8 x 50
    bench press 8 x 135 6 x 185
    lat pull 8 x 167 6 x 207


    TODAYS SWIM PRACTICE

    SCY no blocks
    6:30 - 8:00
    Whitney coached
    UT Swim Center
    dove in on time
    Swam with Mike V

    beside Todd, Tyler, Chris, Larry, Jon, Nate, & Marcio

    Warm-up
    400
    4 x 25
    400
    4 x 25

    Main Set

    4 rounds of
    4 x 75 (IM Order) on 1:15
    1) swim 25 fast 50 easy
    2) swim 50 fast 25 easy
    3) swim 75 fast 00 easy
    4) kick 00 fast 75 easy
    100 easy

    assigned 8 x 150 k with fins
    did 8 x 100 k with no fins on 2:00
    went 1:13 - 15 went 1:10 #8

    assigned 3 x 400
    did 3 x (4 x 50 done 25 SDK fast no breath, 25 easy)

    NEXT MEET

    looking for a couple SCM Meets in Nov or Dec?


    Plan to go to:

    1) SCM meet in San Antonio wk before
    Thanksgiving

    2) SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009