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  1. Wed 4/2/14

    Had a late work appointment so I missed part of practice. They had added some chemicals to the pool and all of the fumes where on top of the water making it tough to breathe on the fast stuff. Thanks! #swimmerproblems.

    Hopped in late for this....
    900 kick with fins done as
    -50 on side
    -50 BK blast
    -50 dolphin on back
    -50 BK blast
    -50 on side
    -50 back cruise

    100 swim

    4 x 200 pull @ base descend

    100 swim

    4 x through
    200 non free cruise
    r/30
    4 x 50 free sprint @ 45
    r/60

    Hot tub warm down

    In and out.
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  2. Monday 3/31/14

    4 x 200 r/15ish done as
    --50 3R/3L
    --150 breathe on unnatural side

    14 x broken 150's
    1. 50 @ 1:00 100 @ 2:00
    2. 50 @ 1:05 100 @ 1:55
    3. 50 @ 1:10 100 @ 1:50
    4. 50 @ 1:15 100 @ 1:45
    5. 50 @ 1:20 100 @ 1:40
    6. 50 @ 1:25 100 @ 1:35
    7. 50 @ 1:30 100 @ 1:30
    Then go back back down.

    100 EZ

    5 x 100 BK @ 2:00 negative split

    100 EZ

    3600

    The main set was a good one for me to work on swimming with a constant kick. I would like to try that set while doing some stroke work. My right leg started cramping at number 12 which I rarely have problems. Guess it was adding a stronger kick.

    Even with the generous interval on the backstroke set, I didn't have much left to have some impressive swims. Consistent but not sprint speed. Next time.
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  3. Its coming back

    Between my work beat downs and being busy with our children's activities, I am finally getting back I shape. This workout had some generous intervals but I swam well for me. Finally!

    200 w/buoy and snorkel
    200 IM drill/swim by 25
    Add fins for the following set
    2 times through (round 1 bk, round 2 free)
    4 x 25 fast kick @ 35
    50 swim @ 60
    4 x 25 fast kick @ 30
    2 x 50 swim @ 60
    4 x 25 fast kick @ 25
    3 x 50 swim @ 60

    50 ez

    4 x through choice (went IM order by round)
    50 drill @ 1:15
    50 build to sprint @ 1:15
    3 x 25 sprint @ 45

    50 ez

    7 x 200 @ 3:00
    #1 neg split by 5
    #2 neg split by 7
    #3 neg split by 10
    4-6 descend
    #7 all out for time

    100 float

    3900
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  4. Sat 3/8/14

    Due to the fact that I am just now entering this and I didnt grab my copy, i cant remember the entire w/o or the intervals. Getting older.

    200 swim
    6 x 100 (25 k on bk, 50 swim, 25 kick on side)
    6 x 25 sprint kick
    6 x 50 w/overkick and descend stroke count

    6 x 50 bk/br by 25 focus on turns
    4 x 75 (50bk, 25br)
    2 x 100 (25 fly, 50 bk, 25 br)
    100 IM

    The set I cant remember...then

    400 broken for 15 at the 200 negative split
    300 broken for 10 at the 150 negative split
    200 broken for 5 at each 50 descend
    100 off the blocks followed by 60 sec of verticle kicking

    Quick 100 w/d

    Almost 70 here this weekend so we spent most of it working in the yard. Long overdue and still have a long way to go.
    The wife and I did find time to head out for a nice meal Sat night. Very nice except that when I was pulling through the parking lot, a very young lady backed into my truck making a nice dent in my passenger door. Her comment to me was "Didn't you see me backing out?" So I have that to deal with this week. Almost glad it was my truck and not the wifes. We just got hers out of the shop from a similar incident. Guess we should just stay home
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  5. March 5th

    Short fast stuff tonight. The team had a social event scheduled after practice so we got out a little early. I decided to skip the social but did offer bail money should they have too much fun.

    400 mix up
    4 x (4 x 25 + 50) kick w/fins @30/60
    --25's sprint, 50's cruise
    Pull 3 x through @ 90%
    2 x 25 @ 25
    50 @ 50
    100 @ 1:30
    50 @ 50
    2 x 25 @ 25

    50 ez

    4 x 50 free descend w/overkick @ 1:15

    6 x through
    75 build r/10 went 75 bk, 75 br, fly,bk,br repeat
    50 free sprint r/15
    50 ez r/10
    Repeat

    4 x 50 sprint @ 1:15 went IM order

    100 w/d

    3500

    Not too bad tonight. Felt pretty good and tried to hang with the sprinters on the team.
    A teammate of mine filmed my fly with his gopro. That thing is awesome (the gopro not my fly). I've got more work to do than I thought.
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  6. Quick solo backstroke work

    Short with low intensity before heading to work.

    500 done as
    -100 free
    -24 back
    6 x 50 back @ 60
    -work walls and under H2O kick
    6 x 50 back @ 60
    -25 fast kick
    -25 EZ swim
    4 x 125 IM @ r/15
    -extra 25 of back
    8 x 50 @ 60
    -25 fast swim
    -25 EZ swim
    200 cruise

    2200

    Just a nice little recovery/backstroke swim.
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  7. Monday all day long

    Rough day at work again and couldn't wait to get out of there to hit the pool for a bit. Starting to feel good in the water again.

    500 mix up
    4 x 100 @ 1:30 descend
    4 x 50 kick @ 1:15 just to loosen up the legs

    2 times through
    250 strong @ 4:00
    6 x 100 w/bouy @ 1:30 descend 1->3, 4->6
    4 x 50 @ 55 hold 200 pace

    Drill set
    8 x 100 IM @ 2:00
    -Rotate 25 drill through each 100
    -Perfect form and work turns

    200 w/d

    4200

    My focus lately has been to maintain a six beat kick. I lose some speed but feel that the pay off will be worth it. I guess I should kick more in practice. That's a nasty four letter word.....kick.
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  8. Sat 3/1/14

    It has been a month since my last post. Not much swimming going on. Too busy with work, our children's activities and getting over flu like symptoms. I think I am back now. This is just what I needed today. Trying to get my feel back.

    500 mix up
    200 swim
    200 pull
    100 kick

    8 x 50 @ 1:15 (15 sprint, 35 EZ)
    100 @ 2:00 (50 back, 50 free)
    3 x 300 pull @ base + 10 (100 fast, 50 EZ, repeat)
    3 x 200 swim @ base + 15 (150 free, 50 non free fast)
    8 x 50 @ 1:15 (15 sprint, 35 EZ)
    200 w/d

    3600

    I was glad coach didn't kill us today and like I said this was just what I needed. I actually felt pretty good. Hopefully my pool time will be more consistent.
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  9. Sat 2/1/14

    Odd week here in North Myrtle Beach with the ice and snow. The town basically shut down for a couple of days. The city did a good job with the salt, sand and brine. We had a little over an inch of ice at our house that stayed for a couple of days.

    Back to the routine. Quick one today.

    500 mix up
    10 x 50 on coaches whistle
    -- A mix of kick, drill, fast, and stroke
    100 swim

    Choice set of broken 3 x (4 x150's)
    -- Went free, back, breast by round
    Round 1
    50 fast r/5
    50 perfect form r/5
    50 fast r/20

    Round 2
    25 perfect form r/5
    50 @ 200 pace r/5
    25 sprint r/5
    50 perfect form r/20

    Round 3
    25 perfect form r/5
    75 fast r/5
    25 perfect form r/5
    25 sprint r/20

    4 x through , IM order @ coaches whistle
    3 x 25 kick ~ 40
    50 drill ~ 60
    75 swim ~ 1:20

    100 cruise and out

    3600

    We are doing the polar plunge this afternoon for the SC Special Olympics. This could be interesting. I have teased our oldest daughter by asking her which one of my bright drag suits or briefs I should wear. "Daddy, PLEASE wear some board shorts!" Hahaha.
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  10. Monday 1/27/14

    A little different type of w/o this evening. Quite a bit of drill stuff mixed in with some fast swims.

    500 mix up
    Kick w/fins still warming up
    6 x through
    --50 mod w/board @ 60
    --2 x 25 SDK on back AFAP @ 30
    100 swim

    300 fast BUT every third 25 is 3/4 catch up
    r/60
    8 x 50 @ 50 fast breathe 1/5
    300 fast BUT every third 25 is finger drag
    r/60
    8 x 25 sprint @ 30

    6 x 75 drill r/10
    --fly/bk/br by 25

    4 x 75 with paddles r/10 done as
    --25 mod/25 scull/25 fast
    --went odds back/evens breast

    3 x through (fl/bk/br by round)
    --4 x 25 drill r/10
    --75 build r/5
    --25 sprint r/15
    --repeat

    100 w/d
    3850

    Not too bad. My back and breast feel pretty good considering my lack of pool time. Fly and free are a different story.

    The big news here at the beach is the ice and snow that is apparently coming tomorrow. It was 56 out when I left practice tonight at 8:00. Our schools have already been canceled for tomorrow. I understand that much of the nation has been pounded with snow and and extremely cold temps. SC just isn't set up to handle that nasty stuff. We are expecting about .5" of ice and possibly 3" of snow. Wonder where I can buy a couple of sleds down here. I grew up in MI, and think it is kind of funny to see the city shut down for a small amount of old man winter.

    I'm more accustomed to flip flops and board shorts.
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  11. 5TH Swim of Jan

    Just starting to get back into it for the month. I haven't been a complete slacker.
    --Holidays messed up my training the beginning of Jan.
    --Squamous cell cancer cut out of face. 12 stitches right where my goggle strap goes. No pool time. Use your sunscreen people.
    --Youngest daughter had a gymnastics meet in Hilton Head.

    So, this was my 5TH time in the water this month. Looking forward to getting my feel for the water back.

    500 mix up

    Kick w/fins
    8 x (25 + 50)
    --25's SDK AFAP @ 30
    --even 50's , build @ 55
    --odd 50's , sprint @ 55

    100 EZ

    6 x (2x25, 50 ,75, 50 ,2x25)
    --25's build @ 30
    --50 at 200 pace @ 60
    --75 done as 50 at 200 pace, 25 sprint @ 1:20
    --50 faster than 200 pace
    --25's all out @ 60
    rest 30 and repeat

    100 EZ

    Pull 3 x through
    3 x 50 @ 200 pace (by round, 65, 60, 55)
    100 paddles only build (by round, 1:35, 1:30, 1:25)
    50 sprint w/paddles (by round, 60, 55, 50)
    rest 60 and repeat

    100 float and out
    4250

    i did fairly well considering my lack of pool time. lacking speed and that feel for the water. Back at it.
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  12. Sat 12-28-13

    It has been over two months since my last post. I have been swimming and doing a good bit of dry land along with a lot of eating lately. While our girls are out for Christmas break, I have been hitting it pretty hard in the am since I don't need to drive them to school.

    I stole most of this from jaadams1. I had written it down a long time ago and recently found it.

    200 swim
    150 drill/swim by 25
    100 pull
    50 non free
    8 x 25 @ 30
    --odds strong
    --evens EZ

    4 x "500" quality swims done as
    #1 200, 150, 100, 50 r/10 at breaks
    rest 60 ish
    #2 200, 100, 100, 100 r/10 at breaks
    rest 60 ish
    #3 200, 100, 50, 50, 50, 50 r/10
    rest 60 ish
    #4 500 pull

    10 x 75 @ 1:20
    -- odds stroke/free/stroke
    -- evens free/kick/free

    2 x (4 x 25)
    -build down
    -build up
    -EZ
    -sprint

    100 float and outta there

    3750

    Felt like a rock today. Holiday eating or just one of those days?? I had a difficult time getting into a groove on the main set. I have great turns but seemed to be jamming the walls throughout the w/o. I then started counting strokes to see where I was off. Hopefully my stroke is getting longer.
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  13. Monday 10-21-13

    Loose intervals today. I was able to concentrate on my pacing or lack of pacing. Not bad at all , just a lot of freestyle.

    400 swim
    200 IM kick
    400 pull DPS
    8 x 25 @ coaches whistle
    --odds, SDK AFAP
    --evens, choice sprint

    500 cruise w/even pace @ 8:00
    2 x 250 strong @ 4:00
    4 x 25 sprint @ 45
    400 cruise @ 6:40
    2 x 200 strong @ 3:20
    4 x 25 sprint @ 45
    300 cruise @ 5:00??
    2 x 150 strong @ 2:30
    4 x 25 sprint @ 45

    100 EZ
    100 Off the blocks for time
    100 EZ

    4200

    I have been trying to do something off the blocks after each practice while I am tired. Nothing crazy, just a 50 or 100 to see how I am doing. Don't know if it will help much but we'll see.
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  14. Life in the stroke lane

    500 swim
    200 IM kick
    200 BK (L arm, R arm, 50 full)
    4 x 50 BR DPS r/10
    4 x 50 done as
    --5 fly strokes no breath
    --10 free strokes EZ

    400 IM
    150 cruise
    3 x 100 FR @ 1:20
    3 x 100 BK @ 1:30
    Masters minute
    400 IM faster than #1
    150 cruise
    3 x 100 BR @ 1:45
    3 x 100 IM @ 1:30
    Masters minute
    400 IM faster than #2
    200 w/d

    4200

    This was a fun one and I feel that I was able to hold it all together throughout. I guess I am like a lot of other people and have either been too busy to blog or my swimming has been hit or miss.

    I have a couple of meets coming up.
    NC SCM state meet in Charlotte Nov 9th. Entered Sat only (50 BR, 2Bk, 200 BR)

    SC SCM state meet in Columbia Dec 6-8th. Our team has never won this meet. I will be swimming 10 events for this one to try and get as many points as I can.

    Fri
    1500

    Sat
    50 BR
    100 BK
    200
    4IM

    Sun
    2IM
    100 BR
    200 BK
    50 BK
    400

    Should be a long week end
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  15. Stroke work Wed

    300 mix up
    4 x through
    -50 BK kick r/5
    -100 (50 DBL arm BK/ 50 BK swim) r/10
    4 x through
    -50 with bouy at ankles r/5
    -100 swim with no kick * use core to stay straight r/10
    4 x through
    -50 4 BK strokes, 3 free strokes r/5
    -100 (50 BK build/ 50 free build)

    After the first round, the stroke portion was build and the free portion was hard.
    Dropping a 25 of the IM each round.
    Rest 60ish between easch round of 400 and 25's
    400 IM build each 100 r/15
    4 x 25 FLY hard r/10
    400 IM 75 stroke/25 free r/15
    4 x 25 BK hard r/10
    400 IM 50 stroke/50 free r/15
    4 x 25 BR hard r/10
    400 IM 25 stroke/75 free r/15
    4 x 25 FR hard
    400 free hard

    4500 + w/d

    Loved this one! It would have been brutal for me if they were all true 4IM's. My strokes all felt fairly good except for free. Very sloppy.

    I have made a few changes to my BK and BR and am anxious to see what I can do when I race next month in Charlotte.

    http://www.dixiezone.org/Meets/1311charlotte.pdf

    I will only be swimming that Sat while my wife goes shopping for the day up there. I signed up for the 50 BR, 2BK and the 2BR mostly just to see if my changes are positive. Should be a good time.

    -
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  16. Monday PM

    300 mix up (too much talking)
    3 x through
    --2 x 100 kick @ 2:15, 2:05, 1:55 by round
    --2 x 50 kick @ 55, 50, 60 by round
    --2 x 25 swim sprint @ 45
    --2 x 50 EZ kick @ 1:15

    3 x 400 decsend @ base + 15
    3 x 100 @ base + 15
    ---1. fly/bk
    ---2. bk/br
    ---3. br/fr
    2 x 400 descend @ base + 15
    3 x 50 sprint @ 60
    ---same as 100's above

    200 w/d

    4300

    Again, not too bad tonight. the intervals on the main set were slow enough that we were able to really get moving. I kept my eye on the clock at every 100 to see how my pacing was going and seemed to be right on track.
    The biggest thing I noticed was that my added core work seemed to help during the 400's. I didn't tighten up like usual and was able to keep my stroke long.

    Thinking about heading up to my old stomping grounds of Charlotte to swim at their SCM state meet. Will probably just go for the Sat portion and not spend the night unless I can talk the wife into it. It is only a three hour drive and it doesn't start until noon on Sat.

    http://www.dixiezone.org/Meets/1311charlotte.pdf
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  17. A little kickin' & pullin'

    400 mix up
    3 x (3 x 75) @ 1:15,1:15,1:30
    Rd 1. >3 SDK off walls
    Rd 2. >4 SDK off walls
    Rd 3. >5 SDK off walls
    **descend by round
    **option of last 25 of each 75 done as 3 breaststroke pull outs

    Kick set
    3 x (3 x 50 + 2 x 75) @ 1:10/1:45
    -50's AFAP
    -1st 75, 50 EZ + 25 sprint
    -2nd 75, 25 EZ + 50 sprint
    4 x 100 w/fins @ 1:45
    -on belly taking 3 hard strokes into walls
    -concentrate on body position

    100 EZ

    Pull set
    4 x (125 + 75 + 2 x 50) @ 1:45/1:15/:50/1:10
    125's @ 80% stay long
    75 build to 90%
    50's AFAP

    100 EZ

    3775

    Not too bad tonight. As much as I hate to admit it, we need to do more kicking in our workouts. I don't swim with a strong kick and know that I need to implement kicking into it. Stupid kicking!
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  18. EZ 45 min stretch out swim

    400 mix up
    4 x 100 @ 1:45
    -rotate a 25 strong
    4 x 50 @ 50 descend

    4 x 50 @ 60 fly/free
    200 bk build r~30
    4 x 50 @ 60 bk/br
    200 br build r~30
    4 x 50 @ 60 br/fr
    200 IM cruise

    2200

    Hardly worth blogging about but this is just what my body needed.
    Next meet won't be until the beginning of Dec so need to get my butt in gear.
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  19. 9/4/13 With the team

    500 mix up
    -mostly done with my favorite toys (snorkel & bouy)

    2 x (6 x 75) kick on coaches whistle
    -1-3 rotate a 25 fast
    -4. First 25 sprint
    -5. First 50 sprint
    -6. 75 sprint

    100 ez

    3 x through
    300 @ 4:45 neg split
    200 @ 3:00 descend by round
    4 x 75 @ 2:00 sprint
    - went odds BK evens BR


    2 x through
    75 @ 1:30 fast, last 50 over kick
    50 @ 60 25 fast/25 drill
    3 x 25 @ 45 choice sprint
    -went FL,BK,BR

    50 EZ and I had to jump out to get our oldest daughter.

    4350

    I liked this one. Not much gas left in the legs towards the end and I should have quit a little earlier to w/d properly. Feeling tight today.

    Side note: Pacing is finally coming around along with keeping my stroke long.
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  20. Wed 8/28/13

    300 mix up @ 5:00
    3 x 100 @ 1:40 descend
    2 x 50 @ 60 cruise
    -went BK and BR

    4 x (3 x 50) kick @ 1:10
    -descend by round

    100 EZ

    4 x through
    250 @ 3:50 cruise
    3 x 100 @ 1:30 strong
    50 @ 1:15 sprint
    -rounds 1 & 2 swim
    -round 3 paddles and buoy
    -round 4 paddles/bouy and fins

    100 EZ

    100 @ 1:35 w/fins over kick , light arms
    3 x 50 @ 35 w/fins sprint

    150 w/d

    4400

    Not too bad tonight. Felt pretty good and swam well for me. My pacing is slowly getting better. I have really been concentrating on keeping my stroke long when I start to get tired, but my kick is still weak.
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