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  1. 1/6/16

    Short jog and some yoga last night.
    P90 shoulders and arms this morning before work.

    We had a good showing at practice tonight and I felt pretty good through the following.

    2 x (50 kick/100 swim)
    Put on fins for
    3 x 100 kick @ 1:30
    4 x 25 swim @ 30
    -odds DPS
    -evens sprint
    2 x 75 kick on back @ 1:20 (8 SDK of walls)

    4 x 50 @ 60
    -12.5 sprint/37.5 ez
    -add 12.5 sprint to the next three
    200 free sprint @ 4:00
    200 back sprint @'4:00
    50 ez

    6 x 50 @ 55 (drill/swim)
    4 x 75 @ 1:15 stroke build
    4 x 100 @ 1:40 stroke portion is fast
    -25 stroke/75 free
    -50 stroke/50 free
    -75 stroke/25 free
    -100 stroke

    6 x 50 @ 55 drill/swim
    -odds free, evens stroke
    4 x 75 @ 1:15 build
    -free/stroke/free by 25
    4 x 100 @ 1:40 free portion is fast
    -25 free/75 stroke
    -50 free/50 stroke
    -75 free/25 stroke
    100 free

    200 w/d

    3700
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  2. Monday 1/4/16

    Short swim on a chilly night for SC. I was happy to get out early to finish moving all of my wife's plants into the garage and shed.

    400 choice (did 300 w/snorkel and buoy, 100 back/breast)

    3 rounds of
    150 build
    75 build
    50 (80%,85%,90% by round)
    25 no breather
    50 same as above
    25 no breather
    50 same as above
    25 easy
    2 x 100 pull

    10 x 50 various pacing swims

    50 float and out of there

    I did manage to do P90 core before work which felt pretty good.

    We have a "prediction mile" on tap for Sat which will test my pace work I have been working on. No clocks or watches, you predict your time and the closest swimmer wins. You don't have to go fast, just hold your pace. I am not a miler nor do I ever want to train for it but I am looking forward to this.
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  3. 12-16-15

    250 w/snorkel and buoy

    4 x's through
    3 x 50 @ 50 descend
    2 x 100 @ 1:30 build
    200 @ 3:00 descend by round

    50 easy

    3 x's through
    100 @ 1:45 w/fins
    --first 35 sprint cruise the rest
    4 x 25 sprint with fins and paddles @ 30,35,40,45
    100 @ 1:45 w/fins
    --last 35 sprint cruise the rest

    100

    3500
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  4. 12-14-15

    400 swim
    200 IM kick
    400 IM (k/s/d/s)

    8 x 25 SDK @ 40
    6 x 50 breast w/dolphin kick @ 1:15
    4 x 100 IM @ 1:45
    2 x 200 @ 3:20 second faster than first
    4 x 100 IM @ 1:40
    6 x 50 scull @ 1:15
    8 x 25 double pullout breaststroke @ 40

    From the middle of the pool working turns
    8 x 25 free @ 30
    6 x 50 choice on @ 60
    4 x 25 stroke @ 30 did back to breast

    100 w/d

    3900 SCY
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  5. 12-12-15

    Freestyle pace work was the theme this morning. A few micro sets with me holding 500 pace and my stroke together throughout.

    300 w/snorkel and bouy
    4 x 100 (k,s,d,s) IM order

    2 x (5 x 50) @ 60,55,50,45,40
    5 x 100 decend 3 @ 1:40, 2 @ 1:35
    50 easy
    2 x 200 @ 3:00 build and #2 faster than the first
    50 easy
    500 build to 100%
    100 cruise

    2 x (4 x 50) round 1 free @ 60 round 2 stroke (went BR) @ 1:15
    --descend to sprint

    200 w/d and hot tub

    Now it's time for chores, running children around and hopefully the Duel in the Pool at 2. If I don't catch it today, I will be forced to suffer through the truncated version on NBC. Last nights races were fun to watch although I missed the mens 400 and final two relays
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  6. 12-9-15

    Another short workout with the team. I felt much in the water. My head position is getting better on my free which has been tough for me to change.

    200 w/bouy and snorkel
    100 IM kick
    6 x 100 left/right/drill/swim @ 1:45
    -alternate free and back by 100
    6 x 75 @ 1:20 breath 3/5/7

    2 times through (#1 drill/#2 swim)
    25 fly @ 30
    25 fly, 25 bk @ 60
    25 fly, 25 bk, 25 br @ 1:30
    100 IM @ 2:00
    50 fly, 25 bk, 25 br, 25 fr @ 2:30
    50 fly, 50 bk, 25 br, 25 fr @ 3:00
    50 fly, 50 bk, 50 br, 25 fr @ 3:30

    Masters min
    200 IM off the blocks

    200 w/d

    3150
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  7. 12-7-15

    In and out quickly tonight. Lots of rest with some fast swims. I had some good swims but felt like crap. I guess that's better than swimming AND feeling crappy.

    200 free
    4 x 50 kick/swim by 25 -went IM order
    50 back
    100 free
    4 x 50 drill/swim by 25 -went IM order
    50 breast

    2 x 200 @ 3:30 (100 fast/100 cruise)
    4 x 25 @ 30 (2 breath max)
    2 x 200 @ 3:25 (150 fast/50 cruise)
    4 x 25 @ 30 (1 breath)
    2 x 200 @ 3:20 sprint
    4 x 25 @ 40 (odd 1 breath, evens no breath)
    2 x 75 stroke @ 1:45 (50 long r/10 25 sprint) -went BK & BR
    3 x 50 @ 55 drill/swim -went FL/BK/BR
    2 x 75 stroke -same as above
    2 x 25 fly @ 30 (1 long/ 1 sprint)
    rest 1 min
    100 choice sprint -went BR and was slowwww
    200 cruise

    3100
    i desperately need to get in some more pool time. Life just happens to get in the way sometimes
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  8. 12-2-15

    Our SCM state meet is this weekend. I will not be going due to the fact we are already over booked with our daughters activities. I was able to join in for some fast 50's with lots of rest.

    250 swim
    2 x 50 drill/swim
    200 kick
    2 x 50 kick/swim
    200 pull
    2 x 50 drill/swim

    4 x 75 (k/dr/build) @ 1:20 IM order

    8 x 50 free sprint @ 2:00
    100 EZ @ 4:00
    6 x 50 stroke sprint @ 2:15
    100 EZ @ 4:00
    4 x 50 free sprint @ 2:00
    100 EZ

    4 x 25 from the blocks

    Slowly getting back into it. I was able to do some P90 shoulders and arms before work.
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  9. 12-1-15

    I took a little vacation last week and just got back in town last night. With a week out of the pool I decided to see if I could still swim before work. Short and lacking creativity......

    Davis mile slowly building up speed
    3 x 100 kick @ 2:20 descend
    200 IM drill/swim
    2 x 100 back @ 1:40 cruise
    100 back/breast by 25 cruise

    2450

    Nothing special but at least I made to the pool.

    Went on a brief jog tonight and mixed in a bit of stretching. I've got some vacation calories to burn off.
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  10. Thursday 11-19-15

    A little IM work. The main set was written to be all free. I decided to do it IM order.

    200 free
    200 drill/swim by 25
    200 kick easy/fast by 25
    100 pull
    200 pull easy/fast by 25

    Main set
    - Start at 85% and descend to 100%
    - Lots of rest for fast swimming
    4 x 25 @ 60
    50 EZ @ 1:15
    4 x 100 @ 2:00
    200 EZ @ 4:00
    4 x 75 @ 1:30
    150 EZ @ 3:00
    4 x 50 @ 1:15
    100 EZ @ 2:00
    4 x 50 @ 2:00 All sprint
    400 EZ

    3000

    The 75's probably hurt more than they should have. I was very pleased with the last four 50's. Not too bad
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  11. Wed November 18th

    200 w/snorkel and bouy
    200
    --kick/drill/scull/swim by 25
    4 x 25 IM order 15 yards under water/10 swim

    4 x 200 @ 2:50 with fins descend
    --25 sprint kick/150 strong swim/25 sprint kick

    4 times through
    200 back with paddles @ 3:15
    3 x 50 build @ 60 (fly/back/breast)
    6 x 25 sprint @ 40 (fl/bk/br/fr/bk/br)
    Rest 30 between round

    10 x 50 @ 50
    --25 sprint/25 easy

    200 warm down

    4000

    I've been swimming but not blogging. This was my kind of workout. I guess I lack the mental toughness to grind out long sets such as 16 x 100, 10 x 200 etc.
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  12. 11-10-15

    200 free
    100 back
    100 IM
    100 kick
    50 back
    50 breast

    4 x 100 @ 1:35 free steady pace
    4 x 100 @ 1:45 IM descend
    R/30
    2 x 100 kick @ 2:15 fast
    4 x 50 free @ 60 descend
    4 x 50 back @ 60 descend

    3 x 200 @ 3:00 descend
    2 x 50 back @ 60 cruise
    3 x 200 @ 3:00 (1 EZ , 2 fast)
    2 x 50 back @ 60 cruise
    3 x 200 @ 3:00 all fast
    2 x 50 free @ 60 float as a quick w/d

    4100

    I needed to hop out a little early and should have warmed down a bit. Hind sight is 20/20 and family duties are always present. Some yoga later on might help
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  13. Lesson Learned

    Lesson learned. I refuse to use the suit dryers at the pool for various reasons. Last night I gave in to temptation mostly because I am a guy and feel the need to push buttons and pull levers. After removing my briefs from the dryer I realized someone's washcloth was in there as well. That's it! Never again. I need to visit the suit washing thread and comment...
    I never wash my suits unless I find something nasty in the suit dryer. Geez

    300 swim
    200 drill/swim

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

    Main set
    --50's done as
    ----odd drill/swim by 25
    ----evens swim/kick by 25
    100's done 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 @ 1:00

    200 w/d

    4500
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  14. Wed 10-21-15

    Last night I went for a quick jog and mixed in some yoga while our girls were both at their activities. The yoga was harder than the jog but I felt pretty good afterwards.

    Weights this morning before work and the this with the team after work.

    200 swim
    12 x 100 r/10ish
    -50 scull/50 swim

    2 rounds
    -round one was choice and I went back
    -round two was IM
    **There was a third round but we all got a late start and cut it short.
    3 x 175 @ 3:00 descend to best 200 time
    125 EZ free
    4 x 50 @ 60 at 200 pace
    100 cruise
    masters min and repeat

    100 EZ and out

    3400 SCY

    I had a great workout tonight and thought this was a good confidence builder set. My shoulders did get a little heavy on the last 50 of fly but that is normal for me.
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  15. Mon 10-19-15

    I had taken some time off to attend a wedding out of town with no pool time. Light crowd tonight and had a decent swim to try to get back at it.

    100 swim
    2 x 50 drill/swim by 25 @ 60
    400 swim
    4 x 150 (middle 50 stroke) @ 2:20
    16 x 50 @ 60
    -odds kick (went IM order)
    -evens free swim
    ---second 8 faster than first

    Main set on base + 10
    2 x 100 (#1 EZ, #2 sprint)
    2 x 200 even pace
    400 build **best swim of the night**
    2 x 200 negative split
    2 x 100 sprint

    8 x 50 @ 1:15
    1. EZ/sprint
    2. Sprint/EZ
    3. Build
    4. Sprint
    Repeat
    -went back then breast by round

    200 w/snorkel and bouy

    4200
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  16. 9-21-15

    Short stroke work tonight.

    350 mix up
    4 x through
    --100 IM kick @ 2:10
    --50 free kick fast @ 60
    6 x 50 @ 60
    --odds fly at 90%
    --evens free cruise
    4 x 100 back @ 1:45
    --work walls
    6 x 50 breast @ 1:10
    --2 normal, second one faster
    --2 w/2 pullouts, second one faster
    --2 w/3 pullouts, second one faster
    4 x 100 @ 1:40 DPS
    --50 mod/25 build/25 sprint
    3 x 300 @ 5:00
    --50 fly/100 back/100 breast/50 free
    100 cruise and out

    3450 SCY

    i was was glad to have a relatively light workout. I spent the morning in jury duty which resembled The Hunger Games. I was fortunate not to get picked this time but it threw my whole day out of whack with work. I seem to always get selected and dodged the bullet today.
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  17. Wed 9-9-15

    Made it to the pool a little early and decided stretch out a little and work my back to breast turn.

    500 -before the team jumped in
    400 with snorkel and bouy
    6 x 100 (25 swim/50 fast kick/25 swim)

    3 x through
    200 free cruise
    4 x 50 stroke (25 sprint/25 easy)
    --went fly, back, breast by round
    200 drill/swim by 50
    --coaches choice drill

    4 x 100 kick w/fins
    --50 sprint with legs/feet underwater
    --50 normal strong
    50 easy swim
    4 x 100 pull
    --25 left/25 right/50 normal

    150 w/d

    4300 scy

    Project #6386...correct left arm that slides through without catching anything when I get tired. That was today's focus and it also explains the soreness in my left shoulder. I am quite sure that my breathing to the left has everything to do with it. I'm just full of bad habits.
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  18. 9-1-15 stretch out swim

    Had just enough time to loosen up a little before work. Hoping to get in a quick jog this evening.

    1000 swim
    --500 slow pace, 500 gentle build
    200 kick
    200 back at about 85-90%
    200 easy swim

    1600 scy

    Nothing exciting here
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  19. Monday 8/31/15

    Weights along with a little bit of stretching before work.

    Fast swimming tonight with lots rest. Small showing once again.

    200 free
    200 kick
    300 mix up
    -went 25 back/25 breast working on the turn

    2 x through w/fins (round one back, round two free) all fast
    3 x 25 kick @ 35
    50 swim @ 60
    3 x 25 kick @ 30
    2 x 50 swim @ 60 faster than #1
    3 x 25 kick @ 25
    3 x 50 swim @ 60 faster than last two

    100 easy

    5 x (100 @ 1:20 neg split/ 50 mod @ 45/ 100 @ 1:20 net split)
    --rest 60 between each swim (there's the rest)
    4 x (50 sprint @ 40 / 75 mod free @ 60/ 50 back strong @ 50)
    --rest 60 between each swim
    2 x (50 breast sprint @ 50/ 25 mod breast @ 30/ 50 free cruise @50)
    --rest 60 between each swim

    200 w/d

    4250 scy

    i had a great practice tonight. My shoulders and lats started to feel the pain towards the end but I am sure the weights this morning had something to do with that.
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  20. Sat in my own lane

    Another small showing this morning. Knocked this one out and spent the rest of the day doing my typical Sat chores.

    400 every 4th length backstroke
    3 x 100 IM (kick/drill/build by 100) @ 2:00
    2 x 50 @ 55 free build

    2 x 300 DPS @ can't remember
    4 x 125 @ 2:05 strong + 75 sprint @ 1:20
    50 easy
    Next set was swim w/fins
    4 x's through
    -5 x 25 @ 40
    --odds breast pull free kick (fast hands drill)
    --evens smooth free
    25 @ 40 best stroke 90%
    50 @ 1:10 sprint free
    2 x 25 @ 50 best stroke sprint

    200 w/d + hot tub social time

    3600 scy

    Went for a quick 2 mile jog this morning before everyone woke up.

    It looks like Erica has fizzled out but much of the rain will be here early this week. Not good for someone who makes their money outside. There goes my schedule for the week.
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