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  1. 5/20/13

    500 mix up
    5 times through
    -3 x 25 kick (ez,sprint,ez) r/10
    -50 drill r/15
    -75 swim @ 85%
    -went odds br, evens bk

    400 swim (cruise focus on fast turns) r/30
    4 x 100 bk @ 1:50
    300 swim (cruise focus on streamline off walls) r/30
    4 x 75 br @ 1:30
    200 swim (cruise focus on dps)
    4 x 50 br @ 60
    100 swim (cruise focus on perfect form)
    4 x 25 fl @ 30 sprint

    200 pull breathe 3/5/7/3 by 50
    300 (50 fr,50 bk,50 double arm backstroke)

    4000

    First of all, my heart goes out to those in Oklahoma. We have hurricanes here but we have a weeks notice. Wow, what a tragedy!
    For the. first time in a long time I really felt strong in water today. Not exactly fast but strong amd powerful. only a couple more weeks to put it all together and hit the road for Sarasota.
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  2. 5/20/13

    500 mix up
    5 times through
    -3 x 25 kick (ez,sprint,ez) r/10
    -50 drill r/15
    -75 swim @ 85%
    -went odds br, evens bk

    400 swim (cruise focus on fast turns) r/30
    4 x 100 bk @ 1:50
    300 swim (cruise focus on streamline off walls) r/30
    4 x 75 br @ 1:30
    200 swim (cruise focus on dps)
    4 x 50 br @ 60
    100 swim (cruise focus on perfect form)
    4 x 25 fl @ 30 sprint

    200 pull breathe 3/5/7/3 by 50
    300 (50 fr,50 bk,50 double arm backstroke)

    4000

    First of all, my heart goes out to those in Oklahoma. We have hurricanes here but we have a weeks notice. Wow, what a tragedy!
    For the. first time in a long time I really felt strong in water today. Not exactly fast but strong amd powerful. only a couple more weeks to put it all together and hit the road for Sarasota.
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  3. 200 DAY

    I got into the pool a little late and had to leave a little early. A bit of kicking and drill work with this one. Just trying to hold perfect form throughout. Nothing intense it this was just what I needed.

    200 free
    2 x 200 IM k/dr by 50 rest 15
    2 x 200 IM dr/swim by 50 rest 15
    200 IM kick

    5 x 200 @ 3:20 Lots of rest
    -done as 150 @ 80% and 50 @ 90%

    4 x through (IM order by round)
    -200 k/dr by 25 r/15
    -200 dr/sw by 25 r/15
    -4 x 50 sprint @ 60
    -rest 60

    200 w/d

    4800

    I actually stopped after round three (breast) and needed to get home. Only 4000 for me. I have been using my snorkel quite a bit the last couple of weeks trying to improve my catch on free. My left forearm "slides" when I get tired. I really think the snorkel work has helped. Felt stong and swam fast, for me, on the free 200's.
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  4. Quick solo cruise

    I woke up at 4:30 to see if the Pan Am psych sheets were up. If they were, I planned on reading over them. If not, I was heading to the pool. No psych sheets yet so I cruised though this.

    400 w/bout and snorkel
    400 IM (k,dr,dr,swim)
    200 EZ kick on back w/fins

    8 x 25 fly @ 30
    --trying hard to build some endurance
    200 bk @ 3:15
    200 br @ 3:30
    200 fr @ 2:50
    200 IM @ 3:00

    200 w/d

    Back to breast turns and off to work

    2200

    nothing creative or exciting here. Just some "make it" swims.
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  5. Monday May 13

    500 mix up

    200 moderate @ 2:50
    4 x 100 descend @ 1:30
    8 x 25 drill @ :35 IM order
    3 x 100 kick descend @ 2:20
    2 x 50 sprint kick @ 1:30
    3 x 100 pull descend @ 1:30
    2 x 50 sprint pull @ 60

    We divided up into sprint, stroke and distance groups at this point. I did the stroke w/o.
    Rest/x intervals tonight so I actually half way paid attention to the clock, which is odd for me. That being said, I was able to focus on my technique.

    100 IM r/10, 100 ba r/10, 200 fr r/20
    100 IM r/10, 100 ba r/10, 100 br r/10, 100 fr r/20
    100 IM r/10, 50fl/50ba r/10, 50ba/50br r/10, 50br/50fr r/20
    200 IM r/10, 200 fr r/30
    100 IM sprint

    200 w/d

    4000

    In and out quickly tonight. This was one of my favorite workouts that we have done in awhile. Probably because I felt good in the water throughout the entire set. No wording about the clock had a lot to do with this I'm sure. Inspired and enthusiastic after everyone's performances in Indy.
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  6. Monday 5/6/13

    Small group tonight. Those of us not fortunate enough to be able to attend Indy worked through this.

    10 min choice
    --I did 400 IM (k,dr,dr,swim) plus some extra talking

    Kick set w/fins (2 times through)
    75 @ 1:20 first 25 fast
    75 @ 1:25 last 50 fast
    75 @ 1:30 fast
    100 @ 2:00 AFAP

    Toy set (2 times through)
    2 x 200 @ 3:00 paddles and over kick
    2 x 150 @ 2:30 paddles and bouy
    2 x 100 @ 1:40 bouy only
    2 x 50 @ 60 backstroke
    --went backstroke for round 2

    5 x 100 @ 1:35
    500 @ 8:15 under water AFAP off each wall
    5 x 100 @ 1:30 w/paddles and bouy
    100 EZ

    4650 + hot tub

    Good luck and safe travels to those going to Indy!!
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  7. Short swims Sat

    300 swim
    300 IM (k,dr,sw by 25)
    4 x 25 choice (odds build, evens easy)
    6 x 75 @ 2:00 AFAP
    *1-4 50 k w/fins , 25 swim
    *5&6 same but w/o fins

    * 25's and 50's focus on speed and form strong swims
    100 IM mod r/20
    4 x 25 fly r/10
    100 IM build each 25 r/20
    4 x 25 bk r/10
    100 IM mod r/20
    4 x 25 br r/10
    100 IM build each 25 r/20
    4 x 25 fr r/10
    Masters min
    100 fr mod r/10
    50 fly r/15
    100 fr build r/10
    50 bk r/15
    100 fr mod r/10
    50 br r/15
    100 fr build r/10
    50 fr
    50 EZ

    3 x 50 fr build r/10
    3 x 50 stroke fast r/20
    3 x 50 fr build down r/10

    200 pull , stretch out swim

    turn work from middle of pool

    200 w/d

    3450

    We had a large crowd (for us) this morning. I am feeling better in the water which is good. What little bit of fly endurance I had before my little break from the pool is slowly coming back. This short stroke w/o was exactly what I needed.
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  8. Wed 4/17/13

    500 mix up

    4 x (100 plus 2 x 50's) kick AFAP
    - 100's were w/fins @ 1:45
    - 50's were no fins @ 60

    4 x 200 @ 3:30, 3:20, 3:10, 3:00
    - done as 50 fr, 50 bk, 50 fr, 50 br
    - fr was build, stroke was a strong swim.

    14 x 200's @ 3:00
    - 4 first 50 fast
    - 4 middle 100 fast
    - 3 last 50 fast
    - 2 last 100 fast
    - 1 fast

    500 pull breathe 1/3

    200 EZ

    5600

    This is the first time in about three weeks that I have be able to swim twice with only one day in between swims. I needed to get out a little early so I skipped two of the 200's and the 500 pull. I got in 4900 which is quite a bit of yards for our group. I am still somewhat just trying to get what physical conditioning I had before I became so busy with work and the family. I did well (considering) and am looking forward to really getting back. The good news is that my back and breast feels pretty good right now.
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  9. 4/15/13

    200 swim
    200 choice drill
    100 IM kick
    100 IM swim

    8 x 50 kick w/fins AFAP @ 1:30

    4 x 200 @ 3:00
    #1 build to race pace
    #2 middle 100 fast
    #3 negative split
    #4 fast

    6 x 150 @ 2:20
    -125 free build, 25 stroke sprint

    200 EZ pull r/15
    200 scull w/snorkel r/20
    200 EZ pull

    4 x 75 @ 1:30
    -50 stroke build, 25 dolphin kick on back
    -went odds back, evens breast

    200 w/d

    3800

    I have not been in the pool since last Wed. Work and family commitments have kept me busy. Tonight was basically a swim through for me. I knew I would feel sloppy but didn't realize it would be so bad. I should be back to my old self by the end of the week. I was humbled tonight and didn't like it very well. Family always comes first. No worries!
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  10. Floundering Around

    I haven't been in the pool for about a 11 days. Gymnastics out of town, child #2 with the flu, being more of a Mr Mom and work have all helped contribute to my lack of pool time. Everything felt surprisingly great except for freestyle. I stole most of this from Sue Mangan's blog and just swam through it.

    400 IM (k,dr,dr,s by 25)
    200 back >6 SDK off walls
    200 breast DPS
    4 x 50 build @ 60
    -odds bk, evens br

    4 x 25 fly @ 30
    3 x 100 bk @ 1:45
    100 IM drill @ 2:00
    100 IM fast @ 2:00
    4 x 25 fl @ 30
    4 x 75 br @ 1:30
    100 IM drill @ 2:00
    100 IM fast @ 2:00
    4 x 50 fly @ 30
    6 x 50 fr @ 50
    100 IM drill @ 2:00
    100 IM fast @ 2:00
    100 cruise

    200 kick build each 50 r/20
    200 drill/swim by 25 r/20
    200 swim build each 50

    200 w/d

    3700

    Loved this one! Maybe because I didn't feel as bad as I thought I would. I will admit that I didn't have much "build" left for the final 200 IM. Glad to be back!
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  11. Monday 3/11/13

    500 mix up
    4 x 150 @ 3:00 (k/dr/sw by 50)
    --went bk,fr,br,fr
    6 x 50 @ 55 (breath 5/7/9 repeat)

    3 x thru
    150 @ 2:15 build to sprint
    100 sprint

    50 cruise
    500 pull (25 sprint, 75 cruise)

    4 x thru
    100 @ 1:30 build to sprint
    50 @ 1:00 sprint

    50 cruise
    500 no walls, 10 fast strokes off turns (not my favorite thing to do)

    100 w/d
    3950

    Not much gas in the tank this evening. I am not diasappointed with my times but should have been really moving on the sprints. I was too close to the wall on EVERY turn tonight. Maybe I am gaining a little more DPS or a little more distance of the wall. I plan to do a solo swim in the morning and mix in some stroke work since our last few workouts have been mainly freestyle.
    Pollen in the air in SC already. Nasty stuff!!
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  12. Sat 3/9/13

    Only six of us in the pool today. Everyone is sick or out of town. I still don't feel great and was glad that this morning wasn't too bad. Had no energy through this "200 pacing" workout. The good thing about having a small group is that we get a lot more attention from coach. The bad thing is that she knows EXACTLY how fast/slow we are going. No slacking today.

    500 mix up
    5 x 100 @ 1:35 free, -1 stroke each 25
    5 x 100 @ 1:45 back, -1 stroke each 25

    200 (25 scull/50 drill/25 swim) r/20
    2 x 50, hold 200 race pace r/20
    200 same as above
    2 x 75, hold 200 race pace r/20
    200 same as above
    2 x 100, 50 build to pace/ 50 hold 200 pace

    100 cruise

    200 choice, announce your time and see if you can swim it
    A minute or so for some coaching
    200 2-3 sec faster than first

    3 x 50 br @ 1:15 3 kick/1 pull
    3 x 50 br @ 1:10 with flutter kick
    4 x 50 br @ 1:00 build
    100 back cruise
    2 x 75 br @ 1:30 50 build to sprint/ 25 hold sprint

    100 w/d
    3900

    Even without a lot of energy I still had a decent workout.
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  13. Pace night 3/6/13

    500 mix up

    My goal was to hold 1:14 pace through this set
    8 x 50 @ 50
    400 @ 6:20
    4 x 100 @ 1:35
    400 @ 6:20
    2 x 200 @ 3:00
    400 @ 6:20
    400 faster than pace

    100 cruise

    pull 2 x through
    200 @ 2:40 neg split
    2 x 100 @ 1:35 neg split
    4 x 50 @ 50 des
    2 x 25 ez kick r/15
    rest 60 between sets

    100 w/d

    4800

    I woke up in the middle of the night with a sore throat and a head full of nasty stuff. I don't feel too bad, just not 100%. Is it bad when your coach texts you in the middle of the day "I hope you aren't tired when you come to swim tonight." The intervals weren't hard but holding my 1:14 pace got tough for me. That number is where I end up on the last 300 of my 500. Pacing is something that I have been working hard at for a long time now. I have to say that I am moving in the right direction but have a lot of work to do. The back half of every race at my last meet has improved dramatically.
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  14. Tuesday solo swim

    This is an altered version of one I stole from jaadams a long time ago. I had written it down and found it in my "folder of swim stuff". I believe that James pulled a third round and my intervals aren't nearly as fast as his.

    My short version

    300 free
    300 pull
    200 IM drill

    2 times through
    -- round 1 free , round 2 IM
    200 @ 2:50 , 3:15
    50 relax @ 60
    150 @ 2:10, (fl,bk,br) 2:30
    50 relax @ 60
    100 @ 1:25, (fl,bk) 2:00
    50 relax @ 60
    50 @ 40, (fl) 50
    50 relax

    4 x 75 r/10 (25 stroke/50 free) EZ

    2500 and off to work

    i needed this one after my sloppy performance last night. Freestyle felt much better and I actually swam pretty fast for me and should have tightened the intervals a little more and then utilized the 50's relaxing more. Thanks for the workout James.
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  15. Monday 3/4/13

    500 mix up
    6 x 50 @ 60 (25 sprint/25 ez)
    --went fl,bk,br x 2

    4 x 200 @ 3:10 pull
    4 x 150 @ 2:25 50 fl. 50 bk, 50 br
    5 x 100 @ 1:35
    6 x 50 @ 55 (2 fl, 2 bk, 2 br)

    100 cruise

    100 fr @ 80% r/10
    100 (50 fl, 50 bk) r/20
    100 fr @ 80% r/10
    100 (50 bk, 50 br) r/20
    100 fr @ 80% r/10
    100 (50 br, 50 fl) r/20
    100 fr @ 80% r/20
    100 IM SPRINT

    100 w/d

    4000

    I hadn't been in the water since Thurs. Everything felt fine except freestyle. No power and a bit sloppy. It did feel good to be back in the water. I am always amazed at how nasty it feels even with a mere three days out of the water. Child obligations kept me out so at least I had a good excuse. Glad to be back!
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  16. 2/28/13 Quick solo stretch out

    I woke up late but managed to get a short stretch out in. I don't have much time in the morning anyways. I did have something planned but I felt so good on the first swim that I just kept going.

    1000 w/buoy and snorkel
    200 backstroke kick work walls only
    6 x 25 dolphin kick on front w/snorkel
    6 x 25 breast swim w/snorkel
    6 x 25 fly swim playing around
    150 swim

    This is hardly worth writing down. The entire session was spent playing around with body/head position and some stroke work. I do some real work tomorrow.
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  17. Wed 2/27/13

    10 min choice
    3 x 100 kick w/fins descend @ 1:45
    --alternate hands at side/streamline by 25
    4 x 25 kick w/fins dolphin kick on back @ 30
    4 x 25 kick w/fins flutter kick on back AFAP @ 30
    --stay on top of water, fast feet
    3 x 100 kick on back no fins descend @ 2:30

    50 EZ

    5 x 500 @ 8:00 done as
    1. 100's at 70,90,100,70,100 %
    2. 75's at 70,90,100 % ,50 cruise, 75's at 70,90,100 %
    3. build 50's 1-5 and 6-10
    4. swim for time
    5. w/d

    3750

    No energy tonight. Ended up skipping lunch and working late. This would explain a lot. I did fairly well but was disappointed in my timed swim. I did get myself entered for the Pan Am games today. Early registration ends tomorrow. It will save you $20.
    Due to child obligations, I won't be able to make it to any meets this spring so now I have something to train for. As much as I like to swim, I always need something to work towards.
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  18. Monday 2/25/13

    Tonight was a mixed bag of smal sets. We were given a good bit of rest so we could pick up the intensity a little.

    10 min choice

    50 fast vert kick/6 spin strokes/fast flip/sprint back to wall rest 15
    three more but with 7,8,9 spin strokes
    repeat set

    400 (50,cruise/50 sprint/50 overkick swim/50 sprint)
    9 x 50 @ 50 descend groups of 3
    6 x 50 back @ 55 (6 SDK of walls/4 fast strokes/ez to wall)
    400 pull (3,5,7,9 by 25 exhale the entire time face is in water)

    2 times through
    2 x 100 neg split r/45
    2 x 50 build r/30
    4 x 25 sprint r/15
    rest 60 and repeat

    3 x 150 @ 2:45 (100 @ 500 pace/50 stroke choice sprint)

    100 w/d

    3700

    I pushed myself harder tonight than I have in a long time. Maybe it was the added rest. Maybe it was the full moon. Six SDK of the walls for backstroke is about right for me. Any more and I am faster on top of the water. I have a lot of catch and head position work to do on freestyle. Bad habits are hard to change.
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  19. Rainy Sat 2/23/13

    10 min choice

    8 x 25 @ 60
    --swim a 25 then kick hard with arms straight against wall
    400 moderate swim w/bouy
    --do fast open turns w/focus on keeping knees tight like for fly and br

    3 times through
    200 (75 strong/25 build to 90%) r/30
    6 x 25 @ 30 (alternate moderate and sprint)

    9 x 150 rest 15
    1-3, 100 free build/50 back
    4-6, 100 IM 90%/50 back
    7-9, free w/bouy even split 50's

    8 x 50 @ 60 3/5/7/9 by 50 focus on core

    100 w/d

    3700

    I climbed out of bed 15 min before practice started this morning. Missed most of the 10 min warm up and wasn't feelin' it the rest of practice. Thankfully it wasn't bad this morning. Second day of rain here at the beach. Last Sat night it snowed here. Looks like a good day to do nothing.
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  20. Monday 2/18/13

    We have had a small showing at practice following our meet last weekend. Coach is out of town and asked if I would bring in a workout. I guess she needed a break from all of us. Not feeling creative again, I stole this one from Tall Paul and part of one from Laurie.

    200 swim
    200 IM drill/swim by 25
    200 pull DPS

    "Thorpe test set" 40 x 50
    We started at base/2 + 5 and added 10 each set
    16 x 50 every 4th at 200 pace
    12 x 50 every 3rd at 200 pace
    8 x 50 every other one at 200 pace
    4 x 50 all at 200 pace

    16 x 25 kick @ 45 IMO
    8 x 50 @ 60 IMO cruise/build by 25
    400 (25 stroke/75 DPS free)

    3800
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