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  1. Wed 11/19/14

    Another small showing resulting in me getting my own lane again. Lots of toys tonight.

    400 swim

    4 x's through w/fins
    3 x 25 @ 35 fast k/k/s
    50 cruise @ 60
    3 x 25 @ 35 fast k/k/s
    75 swim @ 1:20 descend to sprint 1-4
    100 EZ

    3 x's through
    250 @ 3:45 pull negative split
    150 @ 2:30 100 w/paddles and snorkel 50 fast kick
    6 x 50 @ 60 stroke swim hold 4IM pace
    rest 30 and repeat
    ---option 2 was 6 x 50 @ 45 hold 500 pace

    50 float and hot tub

    3750
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  2. Quick solo swim

    I started to title this one "Solo quickie" but decided that didn't sound very good.

    Nothing too exciting here

    400 free
    4 x 100 @ 1:30 gentle descend
    4 x 100 kick, no interval just focus on working coming off the walls.
    200 BK negative split @ 3:30
    200 cruise pull @ 3:00
    2 x 100 BK build @ 1:40
    4 x 50 BR @ 60 ascend

    2000 and off to work
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  3. Mon 11/17/14

    400 mix up
    Kick w/fins 3 x's through
    -25 sprint @ 30
    -50 build @ 55
    -25 sprint @ 30
    -75 build @ 1:15
    -25 sprint @ 30
    -100 sprint @ 2:00

    100 EZ

    For our main set, the 100's and 75's were fast and the 50's were recovery. Everything was on the 1:30

    100 + 50
    75 + 50
    2 x 100 + 50
    2 x 75 + 50
    3 x 100 + 50
    3 x 75 + 50
    2 x 100 + 50
    2 x 75 + 50
    100 + 50
    75 + 50
    25 float back

    3500 + some hot tub time

    Small turnout tonight but I did get a lane to myself. I liked this one and swam well. I did lift before work and my arms were a little heavy but am pleased with tonight's performance.
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  4. A little better than nothin'

    Woke up late but did manage to make it to the pool.

    Davis mile mixing up some stroke within the distances.

    A few back to breast turns and off to work.

    1650

    Core work tonight
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  5. Short stroke swims

    This is just what I needed tonight. I usually look forward to practice but not so much tonight.

    3 x 200 r/20 (100 free/50 stroke dr/50 stroke swim)
    -went fly/bk/br
    4 x 25 bk pull @ 40
    75 fly kick @ 1:30
    4 x 25 fr pull @ 40
    75 back kick @ 1:30
    4 x 25 fly pull @ 40
    100 fr kick @ 2:00

    4 x 25 bk sprint @ 40
    2 x 50 best stroke dr @ 60
    4 x 100 free @ 1:40
    2 x 50 worst stroke dr @ 60
    200 IM @ 3:40
    4 x 25 BR sprint @ 40
    2 x 50 fr drill @ 60
    4 x 100 IM @ 1:50
    2 x 50 best stroke dr @ 60
    200 free @ 3:30 breathe 3/5/3/5 by 50
    4 x 25 free sprint @ 40
    2 x 50 best stroke dr @ 60
    4 x 100 free @ 1:40
    2 x 50 worst stroke dr @ 60
    200 IM @ 3:40

    skipped w/d to go pick up our oldest daughter

    3850

    i had a rough weekend of painting our dining room, my Spartans getting punished and yard work on Sun. My body needed a low intensity w/o.

    I did finally register for our SCM state meet in Columbia. It will be Sun only for me due to prior commitments. 2IM, 100 BR, 2BK and the 400 at one of my favorite meets held in SC.
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  6. Mid week mediocre workout

    100 25r/25l 50 swim
    100 kick
    100 IM drill
    100 w/bouy breathe 1/5
    100 build
    8 x through
    -50 free @ 50
    -25 drill @ 30 IM order
    -25 sprint@ 40 IM order

    400 free @ 6:20
    400 IM @ 7:20
    400 free @ 6:00 faster than first one
    400 IM @ 7:00 faster than first one
    100 EZ

    16 x 50 done as
    -2 @ 50
    -1 @ 1:05
    -1 @ 50 sprint, no breather second 25 (failed)

    100 EZ

    3900

    This was my kind of workout but I didn't shine very much. Felt good but the speed just wasn't there. I blame work.
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  7. Mon 11/3/14

    300 swim
    4 x 100 free @ 1:45
    6 x 50 @ 55 breathe 3,5,7,9,3,5
    8 x 25 @ 40 sprint
    100 EZ

    -50's strong
    -100's at about 80%
    8 x 50 fly @ 1:05
    4 x 100 free @ 1:45
    8 x 50 back @ 1:05
    4 x 100 free @ 1:40
    8 x 50 breast @ 1:15
    4 x 100 free @ 1:35
    8 x 50 free @ 60
    -I used the last 4 as a warm down

    4100

    i liked this one and felt pretty good. My backstroke felt extremely long and powerful. Actually, everything except free felt good.

    I am am trying to decide if I want to head to our SCM state meet in about a month. I have plans with our oldest daughter that Friday and Sat which means I would only swim that Sun. Thinking about signing up for the 2IM, 2BK and the 400.
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  8. 10/29/14

    In and out quickly tonight

    300 free
    300 alternate Back/Breast by 50
    200 kick
    100 scull alternate front/back by 25
    4 x 50 25 fist dr/25 fingertip drag
    4 x 75 catch up/swim/build

    400 @ 6:00 strong even pace
    100 @ 1:35 at 500 pace
    50 @ 60 at 200 pace
    500 @ 7:30 strong even pace
    400 @ 6:40 breathe 3/5/7/9 by 25
    -stretch out swim
    100 @ 1:35 at 500 pace
    50 @ 60 at 200 pace
    500 fast

    2 x 50 off blocks
    -went free and Breast

    Hot tub for a warm down

    3600

    My pacing is slowly coming around. Key word ----> slowly
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  9. Mon 10/27/14

    Lots of rest with expected speed tonight.

    300 swim
    6 x 50 kick @ 1:15 strong
    5 x 100 @ 1:45 choice descend (went back)

    4 x 300 @ 4:45 even pacing
    -odds pull , evens swim

    3 x through
    4 x 50 @ 1:35 at 90%
    50 @ 1:35 at 100%
    2 x 50 @ 60 active recovery

    3350

    i didn't swim extremely fast tonight but felt good. Consistent but mediocre sums it up perfectly.
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  10. 10/22/14 drill day

    400 w/bouy and snorkel
    4 x 100 free @ 1:40 build kick throughout swim
    4 x 100 back @ 1:50 build kick throughout swim
    4 x 50 BR kick @ 60

    10 x 50 backstroke @ 1:10
    -odds 6 kick shoulder roll w/arms at side
    -evens 6 kick switch
    10 x 50 back sprint kick w/fins @ 60
    50 EZ

    12 x 25 build @ 35 IMO
    5 x 50 @ 60 fly/back focus on turns
    4 x 75 @ 1:30 BK/BR/free
    5 x 50 @ 60 BR/free focus on turns
    4 x 25 @ 30 free build focus on finish
    2 x 50 free @ 60 build, fast turn, SDK afap

    50 float and home

    i can't say that I was disappointed to have a light practice tonight. Who doesn't love drill day? I'm sure coach will get us back next time.
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  11. Mon 10/20/14

    Brutal day at work but was able to escape the real world for a bit and swim through this

    400 swim
    2 x 100 fly kick@ 2:15
    4 x 75 k/d/s IM order @ 1:30
    4 x 50 @ 60 strong kick and DPS
    4 x 100 @ 1:45 50 drill/50 build choice
    - went odds free, evens back
    50 EZ

    8 x 50 @ 1:05 hold best time + 7
    4 x 25 @ 40 sprint
    8 x 50 @ 55 hold best time + 6
    4 x 50 @ 40 sprint
    8 x 50 @ 45 hold best time + 5 (failed)
    2 x 100 @ 5:00 SPRINT
    -#1 from a push, #2 from the blocks

    4 x 175 r/10ish (100 fr/75 drill fly,bk,BR) as a warm down

    3850

    I did descent through most of this. When the wheels fell off, it got quite ugly.
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  12. 10/15/14

    500 mix up

    2 x through
    200 strong @ 3:00
    4 x 50 @ 60 IMO/free by 25
    8 x 50 @ 60 w/fins
    - 25 sprint swim
    - 25 SDK as far as possible

    2 x through
    2 x 75 fast stroke @ 1:15 (went back then breast)
    4 x 25 fast kick @ 35
    2 x 100 pull build @ 1:40 breathe 1/5

    50 EZ while we regrouped

    2 x through focus on turns
    150 @ 2:30 (fly/back/breast)
    2 x 100 IM @ 1:30
    50 free sprint
    Masters minute

    100 cruise

    4150

    i was able to lift and mix in some abs before work again.

    My my strokes are feeling strong lately. All except freestyle. My free swims are consistent but don't feel exceptionally well. I tend to base everything in the pool on how it feels.
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  13. 10/14/14

    Quick solo stretch out swim before work. Nothing much here but it felt good.

    500 swim
    500 pull build
    3 x 200 IM rest 30ish
    -drill, cruise, strong by 200
    3 x 100 IM rest 15ish
    -same as above
    100 float and outta there
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  14. Mon 10/13/14

    A little breaststroke work this evening.

    2 x 200 (50 bk/50 fr) @ 3:30
    6 x 50 @ 60 (2 fr/ 2 bk/ 2 BR)
    6 x 25 kick @ 30 (went fly/bk/br)

    8 x 50 BR kick on coaches whistle
    - just working various drill/body position

    2 x 150 breast @ can't remember
    - 50 3 kicks 1 pull
    - 50 2 kicks 1 pull
    - 50 normal
    100 free EZ
    6 x 50 sprint @ 3:00 (odds BR/ evens FR)
    - I mixed in a 50 EZ with the added rest
    400 free @ 6:00
    - 300 strong, 100 push it
    150 breath 5/7/9 by 50 @ 2:15
    100 breast @ 2:00 focus on the kick
    100 IM @ 1:45 push the BR
    100 free @ 1:30 focus on the kick

    100 w/d

    3200
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  15. Sat 10/11/14

    Had my you own lane this morning and felt better than I have in weeks.

    500 with snorkel and bouy

    2 x's through

    200 strong @ 3:00 (IM round two @3:15)
    3 x 50 drill @ 55 (fly,back,breast)
    4 x 100 fast kick @ 2:15
    4 x 50 free drill @ 55
    4 x 100 pull @ 1:30 descend to sprint
    4 x 50 free drill @ 55
    4 x 100 free @ 1:30 hold 200 pace
    -used the second round as a warm down

    4400

    Chore day until my Spartans come on
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  16. 10-9-14

    400 (25 swim/25 10 kick switch)
    4 x 100 free (25 rt/ 25 left/ 25 catch up/ 25 swim)
    4 x 100 pull

    4 x 200 @ 3:00
    2 x 50 cruise @ 60
    3 x 200 @ 3:00
    4 x 50 build @ 60
    2 x 200 @ 3:00
    6 x 50 sprint @ 60
    200 pull @ 3:00

    200 float

    4000
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  17. Mon 10/6/14

    Had a late meeting and missed half of practice. Found a lane and joined the group for the following.

    8 x 25 fly @ 30
    12 x 75 r/15
    --free build
    --fly kick on back
    --fly/back/breast
    --repeat
    8 x 25 back @ 30
    4 x 100 free @ 1:40
    --2,3,4,5 SDK walls
    200 w/d

    1900

    I was able to hit the weights before work. Done as super sets on whatever was close or available. 3 sets of 10 - 14 reps each
    Chest- incline press , decline dumb
    Legs- leg press , standing calf raise
    Tri- rope extension , another cable attachment
    Sho- dumb curl press , dumb side/front raise
    Back- back lat pull down , cable pull
    Bi's- dumb curls , seated preacher
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  18. Sat 10/4/14

    400 swim
    4 x 100 IM drill
    4 x 50 kick @ 60 descend

    4 rounds of
    4 x 100 @ 1:30 (just hold 500 pace)
    4 x 50 @ 60
    -25 sprint kick/25 swim
    rest 60 between rounds

    8 x 25 @ 30
    -breath 3,2,1,0 per 25

    100 floating around and practicing bubble rings

    3700
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  19. 9/10/14

    Weights in the am before work. Still going light and high reps.

    Backstroke work with team tonight.

    500 mix up
    4 x through kick on bk w/fins
    -74 @ 1:45 EZ/recovery
    -100 @ 1:45 85-90%
    -125 @ 1:45 all out

    50 EZ swim

    8 x 50 backstroke drills (coaches choice)

    2 x 100 @ 1:40 FR/BK by 25
    -focus on body position on BK
    2 x 200 @ 3:05 FR/BK by 50
    -focus on fast turns on BK
    300 @ 4:35 FR/BK by 75
    -build BK 75's
    400 @ 5:40 FR/BK by 100
    -90% on the BK
    5 x 50 free @ 50
    -just hold 500 pace

    100 warm down

    3800
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  20. 9-3-14

    Weights and P90 abs before work.

    This evening at the pool we had two options. I chose to swim the sprint group for a change.

    500 mix up
    400 swim/kick by 100
    -went free on the first 200 and BR on the second
    500 pull breath 3/5 by 100

    16 x 25 @ 40 (1 sprint/1 EZ)
    -went four of each stroke
    8 x 125 @ 2:30 (25 sprint/100 moderate)
    -went 2 of each stroke but 100 was all free
    50 double arm backstroke
    8 x 75 pull @ 1:15 strong
    8 x 25 @ 60 sprint
    -went 2 of each stroke

    100 w/d

    3750

    Not too bad tonight. Plenty of rest so we could really push the sprint stuff. Kinda fun for a change
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