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  1. Sat with the team

    450 (100 fr/50 stroke)
    100 ez kick
    6 min kick
    -30 sec ez, 20 sec sprint
    -IM order

    2 x through
    50's at 90%, pulls are cruise with perfect form
    2 x 50 @ 45
    100 pull @ 1:45
    4 x 50 @ 50
    200 pull @ 3:30
    6 x 50 @ 55
    300 pull @ 5:00

    Hot Tub

    We had another set to do but worked on starts instead. I felt better today than I have the past couple of weekends. This will help my confidence level leading into our state meet next weekend. I am starting to bet excited about next weekend and am happy with the spacing of my events. I think that I only have two events each day that will be back to back. Time to go to work to make a little extra cash for our Sarasota trip in June.
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  2. 1/30/13

    300 w/bouy and snorkel
    200 kick w/fins (various ez SDK body positions)

    30 x 100 done as
    5 x 100 free @ 1:35 build
    3 x 100 backstroke kick r/20
    2 x 100 free @ 1:30 strong swims, work walls
    3 x 100 IM @ 1:45 slow and steady, perfect stroke
    4 x 100 fly kick r/20
    3 x 100 IM @ 1:35 sprint best stroke
    4 x 100 free @ 1:25 maintain effort and pace
    2 x 100 kick r/20 3rd 25 underwater AFAP
    4 x 100 free @ 1:25 descend

    200 w/d

    3700

    I liked this one. Mostly because we were mixing up the 100's. I don't think that those sets of 100 x 100's are for me no matter how much switching up there is. Huge difference between 30 and 100 anyways. Everything felt good tonight except breaststroke. I need to get it under control (in my head) for my IM races that are coming up soon.
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  3. Its Monday all day long

    500 mix up
    6 x 75 @ 1:30 w/fins
    --50 sprint kick
    --25 sprint swim
    --went fl,bk,fr by 75
    100 cruise

    2 x through (focus on form and turns)
    2 x 50 fly r/10
    100 bk r/10
    2 x 50 br r/10
    100 free r/60
    100 fly r/10
    2 x 50 bk r/10
    100 br r/10
    2 x 50 fr r/60

    Talked to coach for a few about my stroke

    2 x through
    200 @ 3:20 even split
    2 x 100 @ 1:40 negative split
    4 x 50 @ 55 descend
    --pulled round one and went back on two

    100 w/d

    3950

    Felt pretty good tonight. The stroke set was nice to work on form and turns while not stressed with a interval. On the last set I should have pulled on a faster interval but did well on the the backstroke round. Backstroke is feeling really good latly. I have been working on my pacing and I think it is paying off.
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  4. Sat 1/26/13

    500 mix up
    6 x 50 kick sprint @ 1:30
    *1-4 w/board
    *5-6 no board w/fins

    6 x 250 done as
    *200 build r/5
    *50 stroke sprint r/30

    16 x 50 choice @ 1:00
    *1-4 hold 200 pace + 2
    rest extra 60
    *5-8 hold 200 pace + 1
    rest extra 60
    *9-12 at 200 pace
    rest extra 60
    *13-16 hold 200 pace - 1

    200 w/d

    3300 in and out quickly

    I liked the workout but I didn't have any impressive swims today. Sat morning practices have been a little off for me lately. I think I have just been worn out from the week. No more crying the blues today.
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  5. Starting to rest a little

    With our state meet coming up in a couple of weeks we have decreased our yardage and increased the rest for added speed a little. Pretty easy one here and felt really good through out.

    600 mix up

    5 x 50 SDK @ 60 with fins AFAP
    300 cruise w/perfect stroke
    4 x 50 breast @ 1:15 start at 44 and descend
    4 x 50 back @ 1:10 start at 41 and descend
    300 cruise w/perfect stroke
    5 x 50 SDK @ 60 with fins AFAP
    4 x 50 br same as above
    4 x 50 ba same as above
    300 cruise w/perfect stroke
    4 x 50 sprint, only two to a lane so we took turns going and ended up doing them on the 2:00. Went fl,ba,br,br and felt awesome!
    200w/d and hot tub

    I signed up for our meet for a bit more self inflicted pain

    Fri 1650 Will use this as a strech out swim not a race. It worked for my last meet.

    Sat
    500
    50 Free (Coaches request)
    200 BK
    50 Bk (Possibly one of my worst events)
    200 IM

    Sun
    4IM (Thankfully it is first)
    50 Br
    200 Fr (Have't done this in a LONG time)
    200 Br (Not my thing but I think it helps with my IM's that I love)
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  6. Quick and EZ stretch out

    After last nights swim I decided to shake my tail out of bed and swim a little before taking our girls to school. Nothing too exciting here.

    300 IM (K,DR,SW)
    200 w/bouy breathe 3,5,7,3 by 50
    4 x 50 build @ 50

    2 x through
    100 drill r/20
    200 build to sprint r/30
    4 x 50 build @ 60
    round 1 back
    round 2 breast

    some backstroke starts while I had a lane to myself

    200 float

    1900

    Note to self, work more fly in on these solo swims.
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  7. Sat continued

    Since we needed to hop out of the pool early on Sat, coach wanted us to finish up with the set we cut short.

    500 mix up
    4 x 50 @ 1:00 200 pace
    100 sprint @ 1:45
    200 cruise
    2 x 50 @ 1:00 200 pace
    100 sprint @ 1:45
    2 x 50 @ 1:00 200 pace
    200 cruise
    100 sprint @ 1:45
    4 x 50 @ 1:00 200 pace
    200 cruise

    12 x 100 @ 2:00
    -#2,4,6,9,12 were descend from 85% to 100%
    -others were choice cruise
    100 EZ

    6 x 100 with paddles r/10 done as
    -25 back, 50 free, 25 breast

    broken 500 (sprint all of it)
    25 r/30
    25 r/10 + 50 r/45
    25 r/10 + 50 r/10 + 75 r/60
    25 r/10 + 50 r/10 + 75 r/10 + 100

    100 w/d

    4500

    I did MUCH better than I did on Sat. This didn't look too bad on paper but if you really put the effort in it was painful. I kept my stroke together but the legs weren't all there tonight. I blame it on work Sat after practice and yardwork all day on Sun. Plan on doing some solo stroke work tomorrow am.
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  8. Sat 1/19/13

    As much as I love to swim, I didn't feel like going today. Maybe because I had a rough week at work and needed to work after practice today. I wish I had my mind and body in it today since this workout was right up my alley.

    500 mix up
    5 x through
    -100 IM kick @ 2:10
    -50 fast free kick @ 1:00

    6 x 50 @ 60
    -odds, fly @ 90%
    -evens, free @ 70%
    4 x 100 back @ 1:40 (work walls)
    6 x 50 breast @ 1:15
    -2 w/1 UW pullout
    -2 w/2 UW pullouts
    -2 w/3 UW pullouts
    4 x 100 pull w/snorkel @ 1:30
    -50 moderate, 25 build, 25 sprint
    3 x 300 IM @ 4:45
    -50 fl, 100 ba, 100 br, 50 free
    4 x 50 @ 60 at 200 pace
    100 sprint
    150 w/d

    4000

    We needed to get out early so the youngsters could warm up for their meet. Nothing too tough today, I just had a poor attitude which is unlike me.
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  9. Getting our hips into it

    Coach must have seen some sloppy, fish tailing strokes in the pool lately. We slowed it down and the entire workout was focused on getting our hips and core involved. After our road trip back from Atlanta I was worn out and happy to have something less painful to work on. I'll get back to some serious pool work tomorrow.

    500 mix up
    6 x 150 r/10 done as
    -odds, 50 k/ 50 alt 1 arm swim with other in streamline position/ 50 DPS
    -evens, 50 k/ 50 alt 1 arm swim with other arm at side/ 50 non free

    On the following 1650, no rest just change equipment and go. (80%)
    450 pull
    150 swim w/fins overkick
    450 pull
    150 swim w/fins overkick
    450 pull

    10 x 50 on coachs whistle
    -odds, drag feet with good rotation
    -evens, swim with overkick and good rotation

    100 w/d

    3650

    It was kind of nice to just have somewhat of a "drill" day.
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  10. 4 weeks till state meet

    150 swim
    100 IM
    6 x 50 sprint kick @ 1:30
    --hold fastest 50 free swim + 15

    4 x 200 back @ 3:10 neg split
    2 x 100 recovery r/20
    4 x 200 breast @ 3:25 work 3rd 50
    3 x 100 recovery r/20
    4 x 200 IM @ 3:10 steady swim w/strong kick
    4 x 100 recovery r/20
    100 sprint off blocks
    --went breast

    Didn't warm down because I was in a hurry to get home. We need to hit the road to Atlanta for a gymnastics meet. A little stiff after working out and a road trip.
    This was one of my favorite workouts we have done in awhile. Back and the IM's felt great. The set of breaststroke swims was a bit harder for me to hold together.
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  11. 1-9-13 PM

    500 mix up
    8 min kick done as
    -30 fast, 30 ez, 15 fast, 15 ez, repeat
    8 x 50 @ 60
    -odds 25 right arm, 25 left arm
    -evens 3/4 catch up drill

    2 times through
    50 @ 50 sprint
    50 @ 50 ez
    100 @ 1:30 sprint
    100 @ 1:30 ez
    150 @ 2:15 sprint
    150 @ 2:15 ez

    50 ez while a couple of lanes finished

    6 times through
    75 IM @ 1:15 (went fl,bk,br & bk,br,fr)
    100 @ 1:30
    **concentrate on perfect stroke and good turns

    50 ez again

    18 x 25 @ 30
    -odds stroke choice sprint
    -evens free ez

    100 w/d

    4300

    Another night of feeling sloppy but swimming decent. Still don't know what to make of how I feel. I think I will just try not to dwell on it. It must be better than feeling great and swimming slow.

    A teammate of mine booked our families a place to stay in Sarasota today. They have really good deals on some houses to rent. Less than a 5 min walk to the ocean, less than 5 miles from the competion pool and cheaper than most of the hotels.
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  12. 1-7-13 Feelin' Tight

    Typical Monday at work. A little more physical than usual. This might be the reason I felt so tight through the following.

    500 swim
    400 pull
    300 no walls , I hate these swims
    200 IM kick
    100 non free, went 50 bk, 50 br
    5 x 50 @ 55, 3/4 catch up drill, Love this drill

    7 x 50 kicking drills w/fins on coaches whistle
    --coaches choice

    swim @ 1:30 base
    100, 200, 300, 200, 100
    --hold constant pace throughout

    rest 2 min

    pull @ 1:25 base
    100, 200, 300, 200, 100
    --hold constant pace throughout

    5 x 50 @ 55 stroke sprint/ez free by 25
    --went fly, bk, br, bk, br

    100 w/d and home to watch the game

    4300

    Although I felt really tight I swam pretty well. Getting better at pacing and "swimming" my own race at practice.
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  13. 1-5-13

    First blog of the year. I have been swimming a little but have just been busy with work and our usual running around. A bit of breaststroke work today with the team.

    200 pull with bouy and snorkel
    200 kick/drill by 25
    4 x 75 r/10 done as
    --25 3K, 1 pull
    --25 2K, 1 pull
    --25 1K, 1 pull
    4 x 100 breast r/10 done as
    --25 kick w/arms folded above head (I dream of Jeanie)
    --25 breast pull

    4 x through
    3 x 100 free @ 1:30 descend
    100 breast @ 2:00 perfect stroke
    100 IM @ 1:50 rotate a 90% 25, other 75 is cruise
    100 free @ 2:00 cruise

    4 x 125 with fins done as
    --100 free build to 100%
    --rest 5
    --25 stroke sprint @ 60

    100 w/d

    4100

    I have actually been swimming fast for me lately but have felt VERY sloppy. I don't know exactly what to make of this. Hopefully it is just a "phase" and I can continue to move forward. I have about five weeks until our SCY state meet to get my act together.
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  14. 12-19-12

    I borrowed this one from Paul Smith and made some minor changes.

    10 x 50 dr/swim r/10
    8 x 50 kick r/15
    -dec. 1-4,5-8

    2 x 100 @ base + 15
    200 pull cruise
    4 x 100 @ base + 10
    200 kick on back, work SDK off walls
    6 x 100 @ base + 5
    200 w/buoy and snorkel
    8 x 100 @ base

    200 w/d

    3700

    I took between 30 & 45 sec after the 200's waiting for the clock to hit the top or bottom. Descended the 100's but didn't really feel that strong. Although I don't usually like 100's or doing ALL free workouts, I liked this one. In and out rather quickly. I will say that my underwaters off the walls are improving. The plan is to mix in some core work this evening. Apparently, I am putting on my winter coat already with all of this holiday running around and not eating the best I could. But then James says that fast food makes him faster.
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  15. Short stroke stuff

    Short and quick one tonight due to a team social gathering afterwards. I decided that I have too much to do and opted to pass on this. I will leave my phone on a little later than normal in case any of them need bail money.

    300 choice
    4 x 100 fr/bk by 25 @ 1:45
    4 x 100 fly/br by 25 @ 1:45
    4 x 25 perfect stroke @ 45 IM order

    4 x 150 r/15
    -odds, 50 fl/kick,25 bk,50 br kick,25 free
    -evens, 100 IM strong, 50 moderate free
    4 x 50 @ 1:30
    -IM order/free sprint by 25
    4 x 150 done as
    -50 fly,25 bk,25 br,25 fr rest/5, 25 free rest 15
    **rotate the 50 stroke sprint

    100 w/d

    Only 2700

    I had asked, and recieved, Wookie for some backstroke advice. Tonight was the first opportunity I have had to work on it. Tough to teach an old guy new tricks. However, coach commented that it looked much better and I think with some more work it may solve a couple of problems I have. Thanks Wookie!
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  16. Sat 12-15-12

    500 mix up

    3 x through
    100 @ 1:40 10 yards under water off each wall
    100 IM r/30 @ 85%
    100 done as 75 sprint/25 ez r/30

    9 x 50 @ 60 w/fins
    -2 kick AFAP
    -1 EZ swim

    2 x 100 @ 1:40 10 yrds under water off walls
    2 x 100 IM r/30 at 85%
    4 x 50 r/20
    -odds stroke AFAP
    -evens EZ

    8 x 50 @ 1:15 w/fins
    -3 kick AFAP
    -1 EZ swim

    3 x 100 @ 1:40 10 yrds under water off walls
    3 x 100 IM r/30 at 85%
    3 x (25 stroke sprint r/10, 75 free EZ r/5)

    6 x 50 kick w/fins sprint @ 1:15

    100 w/d

    4250

    Even though there was plenty of rest with this one, it was a killer on my legs. I was surprised how far i could go under water without losing too much speed. The short IM's felt strong and I was quick on the kick sets. This was the largest group we have had in a few weeks. I still got my own lane because my intervals were different than everyone elses. I probably should have gone with the faster group but this was fine for today.
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  17. 12-12-12

    Workin' on my free technique today. Coach padded the intervals so we could concentrate on tech. and picking up the pace a little. I was able to neg split the "base" swims and descend the others. It felt good to just swim.

    400 IM drill
    6 x 75 @ 2:00 done as
    -50 sprint kick
    -25 sprint swim

    Base swims @ 70 %
    2 x swims @ 85%
    25's @ 95%

    500 @ 8:20
    2 x 250 @ 4:15
    4 x 25 @ 45
    400 @ 6:40
    2 x 200 @ 3:30
    4 x 25 @ 45
    300 @ 5:00
    2 x 150 @ 2:15
    4 x 25 @ 45
    ** last one from the blocks

    200 w/d

    Felt great! The slower intervals probably had something to do with that. My turns and stroke are finally coming together. Had a lane to myself again. I have a slight problem with crossing over with my left hand. When I have a lane to myself I can use the black line as a guide to keep my hand placement where it needs to be. Like paddling my surfboard. I just found that balck line because another problem I have is keeping my head down. Who would have thought? Do they have them at all pools?
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  18. 12-10-12

    A quick on again. With everyone busy as we get closer to the holidays the numbers at practice has dwindled down to just a few.

    10 min choice
    -only got in about 500
    6 min kick done as
    -30 sec ez, 30 sec sprint
    -10 sec ez, 10 sec sprint
    -10 sec ez, 10 sec sprint
    -10 sec ez, 10 sec sprint
    500 swim every 4TH 25 stroke
    -free @ 80%, stroke @ 95%
    5 x 100 @ 2:00 done as
    -25 sprint kick
    -50 sprint free
    -25 ez catch up drill
    6 x 50 @ 60 turn at the T fast
    300 IM (kick,drill,swim)
    400 pull build by 100
    5 x 100 IM R/15
    -concentrate on turns and technique
    100 w/d
    out and home early

    3400

    I love it when we have a mixed bag for a workout. We did these as a group so many of the items were not on a interval.
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  19. Sat morning 12/8/12

    500 mix up

    2 x through
    (RD 1 free, RD 2 breast)
    2 x 100 @ 1:15, 1:40
    4 x 25 sprint kick @ 1:15
    75 swim @ 1:00, 1:20
    2 x 25 drill @ 45
    50 cruise @ 50, 1:00
    2 x 25 sprint @ 45
    25 EZ @ 45
    2 x 25 @ 1:00 no breather

    50 EZ

    4 x 200 @ 3:30 cruise done as
    -50 3 left arm, 3 right arm
    -150 breathe on the "wrong" side

    50 EZ

    400 pull negative split
    -first 200 1/5, second 200 1/3

    4 x 50 @ 1:15 working on body position
    -3 free strokes, 5 backstroke strokes

    4 x 200 @ 2:00 backstroke negative split

    150 w/d

    3750

    Only five of us today! Five people with completely different skill levels. Plenty of rest so we could really go fast or work on some technique. One of the benefits of the small turnout is that we get lots of feedback and we can slow it down a little. Time for chores and then get our two girls ready for the Christmas parade. One dancing and one doing gymnastics in the parade. Thankfully I don't have make-up duty.

    BTW, I thought I had pulled up the wrong website this morning. I like the new look but haven't had time to play with it much.
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  20. Wed 12/5/12

    It is about time for me to start pushing myself harder. This means faster intervals. When I was given tonights workout it was evident that today was the day. The poblem was that my body didn't get the memo.

    500 mix up
    4 x 75 r/15 (kick,dog paddle dr,swim by 25)
    4 x 75 r/15 (left arm, rt arm, swim by 25)
    6 x 50 kick @ 2:00
    -- hold best 50 swim time + 15

    2 roounds of
    6 x 50 @ 50 moderate
    3 x 100 @ 1:25 descend
    2 x 150 @ 2:05 1 EZ / 1 fast
    300 @ 4:05 fast
    100 @ 3:00 recovery

    4 x 25 @ 40 (3,2,1,0 breathes per 25)

    4200

    Round one was difficult for me mostly because a 150 @ 2:05 is a little too quick for me to go easy. After that round, coach wanted me to switch to 50, 1:30, 2:15, 4:15. Round 2 was more my speed. Time for me to toughen up a bit.
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