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  1. 9/19 and 9/20

    Monday
    P90 shoulders/arms/abs before work

    300 free/back by 25
    100 IM drill
    300 pull
    4 x 50 kick @ 1:15

    5 x 100 @ 1:50 at 1650 pace
    100 easy back @ 3:00
    5 x 100 @ 1:45 at 500 pace
    100 easy back
    5 x 100 @ 1:40 at 200 pace
    100 easy back
    5 x 100 @ 1:35 faster than 200P
    200 easy

    Tuesday solo swim before work

    4 x 200 @ 3:10 (stretch out)
    3 x 200 @ 3:00 descend
    3 x 200 @ 2:50 descend
    200 cruise

    1.5 mile jog after work

    I felt good last night and felt like I was pushing through mud this morning. It's about time for a good stroke workout
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  2. Sat 9/10/16

    300 free
    12 x 50 r/10
    --3 drill
    --3 build
    --3 focus on breakout
    --3 focus on finish
    16 x 25 @ 30 IMO

    4 x 100 @ 1:40
    3 x 200 @ 3:10
    2 x 300 @ 5:00
    200 pull cruise r/60
    400 for time

    200 w/d

    3700

    My shoulders and back felt a little tight during big the main set. However I was able to put together a nice 400 at the end. We finished up early so I was able to take advantage of the hot tub.
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  3. Brief appearance of the DragSox

    I couldn't stay for the entire practice but was able to get a few yards in beforehand.

    500 with snorkel
    5 x 100 @ 1:30 descend
    300 IM drill

    Team divided into two station groups

    Station 1
    3 x 100 swim with DragSox @ 2:00
    4 x 25 kick w/Sox @ 1:00
    6 x 50 swim @ 60
    --1-3 w/Sox
    --4-6 remove the death Sox and descend

    Station 2
    16 minutes of various verticals kicking. Oh yea, a brick was also involved.

    10 x 200
    1-4 @ 3:10 descend
    5-7 @ 3:00 descend
    8-10 @ 2:50 descend

    200 w/d
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  4. 9/6/16 5 x 200 back

    I did a quick solo swim before work and stole most of this from pwb.

    500 with snorkel and buoy
    3 x 100 @ 1:40 descend
    6 x 50 @ 50 descend 1-3 ascend 4-6

    5 x 200 back strong @ 4:00 (should have done them on 3:45)
    100 EZ

    Number one was a little slow. The middle three were better and consistent. Number five was the fastest of all which means I wimped out on the previous four. I'll do this one again soon and push it a little more
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  5. Death by DragSox

    Our team has a handful of members that have a really strong kick. I am not included on that list. Coach got a hold of these devilish things called Dragsox which might as well be called anchors. The name says it all.

    500 mix up

    3 rounds of
    100 kick with board
    6 x 25 kick with DragSox @ ??

    100 cruise

    50 + 100
    2 x 50 + 100
    3 x 50 + 100
    4 x 50 + 100
    --50's free @ 60 at 200P
    --100's fast back @ 2:00 focus on walls
    100 cruise

    2 rounds of
    200 pull DPS @ 3:00
    50 pull fast

    200 w/d

    My title is a bit over dramatic but they do slow you down.
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  6. Easy like Sunday morning

    Just a quick 2 mile jog and a bit of abs.

    Running is not my sport but if I see anyone else out on the road, the race is on.
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  7. Back to the basics, streamlines

    Apparently our team had some lack luster turns at the meet last weekend. Today was dedicated to remedy that.

    500 mix up
    20 x 25 @ ~ 40 (coaches whistle)
    5 SDK on back
    5 SDK on front
    5 easy swim choice
    5 SDK on back
    100 pull cruise

    8 x 50 @ 1:15 work walls and breakouts
    odds, 25 fast choice, 25 free easy (went IMO)
    evens, breaststroke fast
    100 pull cruise

    8 x 75 backstroke @ 1:20 work walls
    100 pull cruise

    3 times through
    50 free @ 50
    25 fly/25 back @ 55
    200 pull cruise @ 3:15
    25 fly/75 back build @ 2:00

    100 float

    3600

    We had minimal clean up from our friend Hermine coming through last night. These storms always seem to come through at night. Chores all day and a little bit of abs before calling it a day.
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  8. 8/22/16 Solo swim

    Only had time for a rather quick swim before work this morning. I may use this one as a "test set" down the road.

    500 swim

    4 broken 500's
    --rest 10 after each swim and rest 60ish between 500's
    1) 200/200/100
    2) 200/150/100/50
    3) 200/100/100/100
    4) 200/100/50/50/50/50

    200 easy swim

    2700

    That's it. Nothing special or exciting here. I felt pretty good and was able hold pace.
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  9. Sat July 30

    200 swim
    3 x 100 descend @ 1:45
    3 x 50 @ 60 (fly, bk, br)

    200 kick
    6 x 50 kick @ 1:30 fast
    --odds breast, evens free

    Free set
    --50's at 200 pace, other swims moderate except sprint from flags in
    150 @ 2:30
    50 @ 60
    100 @ 1:45
    2 x 50 @ 60
    50 @ 1:15
    3 x 50 @ 60
    150 @ 2:25
    100 @ 1:40
    50 @ 55
    100 EZ

    3 rounds with fins
    100 @ 1:45 done as 2 fly strokes, 4 Kick
    2 x 75 @ 1:15 done as 25 drill/ 50 fly

    50 ez

    6 x 50 @ 60 done as
    --25 sprint, 10 cruise, 15 sprint fly

    200 warm down

    3450

    I suppose I need to get in shape since I've signed up for a meet next month down in the Charleston area. I've decided to swim some off events at this one and just have some fun.

    Sat-100IM, 50, 200 and 100BR
    Sun-500, 2BK, 50BR and 2BR
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  10. 7/20/16

    Short stuff tonight and I felt pretty good. I know after taking a month off I'm not ready for any intense long swims.

    400 mix up
    Kick Set
    -100's moderate w/fins @ 1:45
    -50's sprint no fins @ 1:15
    100
    50 went fly
    100
    2 x 50 went fly/breast
    100
    3 x 50 went breast
    100
    4 x 50 went IMO
    100 easy swim

    2 rounds of
    2 x 25 sprint ,went fly @ 30
    50 easy @ 1:15
    3 x 25 sprint ,went back @ 30
    75 easy @ 1:45
    4 x 25 sprint ,went breast @ 30
    100 easy @ ??

    4 x 100 @ 1:40 breathe 1/5
    4 x 50 @ 60 drill/swim stroke
    2 x 25 off blocks
    50 off blocks

    3000
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  11. 7/18/16

    200 choice
    6 x 100 (2 @ 1:55,1:45,1:35)

    4 rounds of
    2 x 50 sprint kick @ 1:15
    50 stroke sprint @ 1:10
    2 x 50 free sprint @ 50
    -1 breath/25, (failed)
    50 cruise @ 1:15

    6 x 100 back kick with fins @ 1:45
    -odds sprint, evens easy

    3 x 200 @ ??
    -1) fly/breast drill
    -2) free swim
    -3) 100 back/100 free
    6 x 100 free @ 1:45 pace work
    200 warm down

    4000 scy

    Felt great however my times didn't reflect how I was feeling. I plan on signing up for the Growler meet in Mount Pleasant (Charleston area) soon so I guess I need to get in shape. It's one of my favorite meets of the year. Maybe I'll sign up for some off events end have a little fun
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  12. Monday 7/11/16

    200 w/bouy and snorkel
    4 x 100 @ 1:55 (50 stroke dr/50 fr swim)
    4 x 50 free @ 55 build
    100 IM

    5 x 100 descend @ 1:30
    100 free focus on fast turns @ 1:40
    4 x 25 br @ 25,30,35,40
    2 x 50 br descend @ 60
    100 IM cruise @ 2:00
    50 bk focus on SDK @ 60
    4 x 25 fly @ 25,30,35,40
    2 x 50 fly descend @ 60

    200 easy

    2 x 200 build @ 3:10
    100 free same as above
    4 x 25 br @ 30
    2 x 50 br @ 60 hold pace of #2 above
    100 IM cruise @ 2:00
    50 bk same as above
    4 x 25 fly @ 30
    2 x 50 fly @ 60 hold pace of #2 above
    4 x 25 free w/fins sprint @ 30
    4 x 25 back w/fins sprint @ 30

    200 w/d
    3700

    Felt much better today and I was glad that we didn't have any long swims. This was the first day in awhile that it wasn't in the mid 90's with a heat index around 108. That thick SC air tends to drain you quickly. It's better than being cold though
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  13. Remedial lane please

    After basically taking the past month off, this brief swim was very painful. Work has kept me busier than normal and sometimes there isn't enough hours in the day. I think I have work back under control and hopefully life is back to "normal"

    400 mix up
    4 x 100 w/fins @ 1:30 (75 fr/25 bk)
    500 SKIPS
    4 x 50 @ 60 build

    2 x 200 @ 3:20 just stay long
    75 build to sprint r/5 25 easy @ 1:30
    50 sprint

    3 x 50 @ 1:15
    1. Moderate
    2. PB + 5
    3. PB + 3 , failed
    2 x 250 @ 4:00 just stay long

    4 x 25 @ 30 descend
    50 @ 55 negative split
    3 x 50 @ 50 descend with over kick

    3 x 200 @ 3:45 neg split choice
    --went backstroke

    200 warm down

    3800 SCY
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  14. Monday 5-23-16

    Felt much better today. My only complaint was the pool temp was around 84.

    400 with snorkel and buoy
    4 x 100 IM drill
    4 x 50 build

    2 round of
    200 cruise @ 3:30
    2 x 200 @ 3:00 strong
    100 ez @ 2:00
    200 fast @ 3:00 broken at 100 for 5
    100 ez @ 2:00

    10 x 50 @ 60 choice
    -odds cruise
    -evens build

    200 w/d

    3700
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  15. Tired and paid the piper

    A long work week along with the lack of sleep and food has taken its toll on me. I loved the workout this morning but my body said "Thanks for playing". I might need to try this one when I feel better.

    10 min choice
    -I did 300 w/snorkel and bouy, 300 bk/br by 25

    10 min of vertical kicking with arms in various positions per coach
    -45 sec on 15 sec off
    -5 flutter, 5 dolphin

    6 rounds of (4x25+100)
    -25's fast stroke choice @ 40
    -100's hold free 200 pace and end with a flip @ 1:40

    4 rounds of (4x25+2x75) all free
    -25's sprint @ 40,35,30,25
    -75's fast for 60 yards then cruise 15 @ 1:40,1:35

    200 w/d

    3000
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  16. Stolen from pwb

    After watching my races from Greensboro and going over my splits I now have quite the list of "needs improving". I stole Patrick's recovery workout and figured I could concentrate on the little things while swimming solo before work.

    400 IM k/dr by 50
    3 x 100 w/snorkel @ 1:40 descend
    6 x 50 @ 60
    -odds easy free
    -evens I went 25 back/25 breast to work the turn

    20 x 50 @60 for swims and drill ,1:15 for the kick
    -5 for each stroke
    1. kick
    2. drill
    3. swim cruise
    4. kick
    5. swim 80%

    100 cruise and of to work

    Thanks Patrick
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  17. Monday 5-9-16

    300 (every 4th length stroke choice)
    100 IM kick
    200 IM drill/swim by 25
    8 x 75 (k/d/s 2 of each stroke)

    8 x 25 @ ?? swim with paddle on forehead working on head position
    8 x 50 @ 60
    --allowed breathes per 25 2/2,1/2,1/1,0/1 repeat

    4 x 150 @ 2:15
    --0dds no breathing between flags in and out of turns
    --Evens sprint from flags in with fast turns
    4 x 125 @ 2:10 sprint the 50
    --50fl,25bk,25br,25fr then rotate the 50 for the next three

    300 w/d

    3200

    Working a little head position and breath control tonight. Felt like a rock today and can't figure out why. Just one of those nights I guess.
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  18. Chlorine Derby

    We have done something similar to this for a few years. Obviously more a fun workout and we always have some fun with it.

    8 lanes/stations, ~ 10 min/station with a minute or two to switch up

    400 choice loosen up

    1. "Fastest two minutes in sports". 25 sprints @ 60
    2. The Preakness Stakes, 6 x 100 @ 1:30 at 90%
    3. Belmont Stake the longest dirt track
    --7 min swim, see how far you can go
    4. The sanctuary equine sports therepy & rehabilitation
    --10 min of water running 30 sec sprint/60 sec easy with water belt
    5. "Blew the turn"
    -- work turns from middle of pool
    6. Dover Downs harness racing
    --swim hooked to the stretch cord (or whatever they're called)
    7. "Closer"
    -- work finishes from middle of the pool
    8. "Lame horse"
    -- 8 x 50 descend w/bouy @ 60

    I'm sure we'll get back to the grind on Monday but this
    one was different and fun. I think I need a horse.
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  19. Wed 5-4-16

    Some light weights, abs and stretching this morning before heading out to make Uncle Sam some money. It's been months since I've been in the gym so I took it pretty easy

    2 x 200 choice
    4 x 50 kick @ 1:10

    4 rounds of
    2 x 50 kick @ 1:10 fast
    4 x 25 fly slide drill with fins @ 1:00
    150 free cruise @ ??
    **I'm not sure why it is called fly slide. It is a 25 divided into thirds. Fly (push off and swim ~ 3 strokes), kick, free swim all AFAP

    600 done as
    50 stroke, 100 free breathe 1/5 (went BR)

    4 rounds of
    100 IM sprint @ 1:50
    100 free EZ @ 2:00

    100 w/d and I needed to go pick up our oldest daughter

    3500

    I swam well but felt like a rock. My little gym session may have had something to do with that. I hope to sneak in a solo swim tomorrow morning to continue my breaststroke work.
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  20. Greensboro Recap

    Once again, we had a great time in Greensboro. I absolutely love that facility and being within a three hour drive from my house is a major plus. My training has been quite sporadic the last few years so I was curious to see what I could do.

    Thursday- Arrived around 3 and made it through the check in process quickly. Jumped in the pool and got in about 1000 yards. Mixed in a few starts and tried out the backstroke "wedge". I liked them but you need to be a little coordinated to use them.

    Friday- My only event was the mixed FR and went a 27.16 which I was very happy about. My fastest 50 fr is a 27.52 back in 2012. Since then I have been stuck in the mid 28's. Successful start to my meet.

    Sat- 200 IM seed time 2:39.66, went 2:36.22 (-3.34)
    Very pleased and the fastest I have been in awhile. The clear difference in this race was me having a much better front half. It took me forever to get my heart rate back down.

    Mixed MR, Swam backstroke and opted not to use the wedge. I slipped to the left off the start and tried my best to recover. Went 34.46. Not a good swim at all and I felt like I let my team down. They still talk to me though.

    Sun- 400 IM seed time 5:44.72, went 5:44.37 (-.40) Happy but was expecting more. I shouldn't complain because it is still faster than I have been in some time. The goal was to relax through the fly and then build each hundred. Once again my front have was great and I had an average back half. I hit the wall at the 200 mark and told myself "You're half way done". After my breaststroke breakout I realized my legs were shot. I then told myself "You're ONLY half way done" OUCH!!

    200 Back seed time 2:37.27, went 2:37.27 (-.16) Well, I was really pumped for this one but I think I was just tired. Even with a slow start and no legs the first 150 went really well and then my mind, body and soul suffered through the last 50. No complaints.

    Overall, I had a nice meet and a even better time with my teammates. I was able to see some old friends and meet some new ones. Bravo to everyone that took part in putting this thing together. This is by far one my favorite meet venue that I have been to. Time to train for the next one. Hopefully I can make it back to the USA Masters Games in July.
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