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  1. Sat 9/22/12

    Small crowd again this morning. Only two per lane which was actually kinda nice.

    10 min choice
    --only got in 500 here, talking too much

    10 x 100
    1&2 75 free/25 stroke @ 1:55
    3&4 50 free/25 stroke/25 free @ 1:50
    5&6 25 free/25 stroke/50 free @ 1:45
    7&8 25 stroke/75 free @ 1:40
    9&10 free 1:35
    --The stroke swims were at 90% and the free was cruise.
    --I chose fly.

    4 x 125 @ 2:15 (25 fl, 50 bk, 50 br)

    5 x through
    200 pull @ 3:00
    100 IM @ 1:45
    50 choice cruise @ 60
    --Descend pull's and IM's

    500 pull
    --400 at 500 pace, last 100 all out

    200 w/d

    4450 scy
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  2. Aerobic Sat.

    600 mix up

    500 EZ r/15
    5 x 100 r/5
    400 EZ r/15
    4 x 100 r/5
    300 strong r/15
    3 x 100 r/5
    200 strong r/15
    2 x 100 r/5
    100 strong r/15
    100 sprint

    100 EZ

    4 rounds of 4 x 50 r/ 15
    #1 fast
    #2 strong
    #3 fast
    #4 EZ
    Repeat
    I did odd rounds back, even rounds breast

    100 w/d

    4600 scy

    Not bad today. Another chance for me to work on my catch and count strokes throughout the day. Small showing this mornng and I actually had a lane to myself. I would guess that we have about another month of workouts that we can really try to make some technical changes without worrying about speed.
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  3. 8/29/12 AM

    Another quick solo swim this morning. I borrowed a set from PWB to make up most of my workout. I am not very good at pacing and thought this might help the cause.

    4 x 200 @ 3:10
    --w/bouy and snorkel, descend

    Broken 1650 on base + 10
    150
    350
    4 x 50
    350
    4 x 50
    250
    --Got out the tempo trainer and tried to hold what little distance pace I have.

    6 x 50 w/bouy
    --2 @ 50
    --2 @ 55
    --2 @ 60

    Time to make Uncle Sam some $$.
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  4. Quick solo swim

    I stole this for Eric Mitchell and managed to slide it some of his original workout. Back and breast is feeling pretty good right now. Just tried to hold a steady pace throughout.

    300 Reverse IM done as 25k,25dr,25 swim
    200 pull w/bouy
    100 IM DPS

    4 x 100 fr @ 1:35
    200 IM dr
    3 x 100 br @ 1:55
    200 IM dr
    2 x 100 bk @ 1:45
    200 IM dr
    100 fly @ 1:35
    200 IM dr

    100 EZ

    2500 scy
    Shower and take girls to school.
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  5. Slow n Steady

    600 mix up

    8 x 75 @ 1:30 w/snorkel
    --25 kick
    --25 3 kicks left side, stroke, 3 kicks rt side
    --25 swim

    2 times through
    200 pull @ 3:00 DPS nice and long
    3 x 100 @ 1:45 FAST

    100 EZ

    300 w/fins
    --50 dolphin kick on back
    --50 backstroke swim
    --As far as possible of walls

    3 x through
    100 pull @ 2:00 DPS nice and long
    4 x 25 sprint @ 25 (went IM order)

    6 x 75 @ 1:30
    --bk,br,fr by 25

    300 w/d done as
    --50 breast drill
    --50 swim choice

    3950 scy

    We did this as a group and really just worked the little things. I have to admit that I am not one to count strokes as much as I should. Since we have slowed it down lately, I have tried to take advantage of it. I have managed to take a stroke away from my freestyle with some technical changes. I can feel it in my forearms.
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  6. Wed 8/22/12

    400 mix up

    3 x through
    --300 @ 4:30
    --2 x 150 build @ 2:15

    100 ez kick

    200 @ 3:00
    3 x 100 @ 1:25 FAST
    200 @ 3:00
    3 x 100 @ 1:25 FAST
    200 @ 3:00

    100 ez kick

    2 x 75 @ 1:10
    4 x 50 @ 45
    2 x 75 @ 1:10
    4 x 50 @ 45

    100 w/d

    4400 scy

    I was back with the team tonight. I can't say that my FAST swims were very fast but I made through. School has started back up so our family like many others is back to the regular hectic schedules. We seem to do better when we have some structure in our lives. I say this but my wife is the one that does most of the running around so I can swim. Lucky guy!
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  7. 8/20/12

    Solo swim this morning. We have company in town so I won't be able to make the team practice afterwork. I haven't been working out as much as I would have liked to lately so todays emphasis was to just swim.

    200 free
    100 back
    200 free
    100 breast
    400 w/bouy and snorkel

    10 x 100 @ 1:30
    descend 1-5 and 6-10

    4 x 75 kick @ 1:30 no board IM order
    4 x 50 back @ 50
    4 x 75 kick @ 1:30 w/board IM order
    4 x 50 breast @ 60

    Broken 500
    --200 r/10
    --100 r/10
    --100 r/10
    --50 r/10
    --50 r/10

    200 IM drill as a warm down

    3700 scy

    Nothing very creative here. It is tough to get highly motivated to swim solo but it felt good to be back in the pool.
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  8. My bilarteral nightmare continues

    400 mix up

    6 x 100 @ 2:00
    --50 fast kick
    --25 ez swim
    --25 kick AFAP
    Now I'm warmed up.

    3 x through
    200 @ 3:20 no breathing 5 yards in and out of walls
    2 x 100 @ 1:30 (3,5,7,9 by 25)
    4 x 50 @ 50 (3,2,1,0 breaths by 25)

    250 pull cruise
    --breathe 3,5,3,5,3 by 25
    --just stay long and relax

    2 x through
    2 x 100 @ 1:30 build
    3 x 50 @ 50 descend
    Rest 30
    150 sprint (round 1 bk, round 2 br)
    Rest about 60 and repeat

    200 w/d

    4250

    I have gotten better at bilateral breathing but it still slows my down. The focus here was not on the speed but the breathing patterns. Plenty of work left to do! I can go faster breathing 4,6,8. That opposite side stuff kills me. Thankfully, the intervals were not too fast.

    BTW, I have forgotten to mention the "No Smoking" signs that have been posted in the fitness centers locker rooms. Are you kidding me! Apparently there have been some issues. I laugh everytime I see those signs.
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  9. My bilarteral nightmare continues

    400 mix up

    6 x 100 @ 2:00
    --50 fast kick
    --25 ez swim
    --25 kick AFAP
    Now I'm warmed up.

    3 x through
    200 @ 3:20 no breathing 5 yards in and out of walls
    2 x 100 @ 1:30 (3,5,7,9 by 25)
    4 x 50 @ 50 (3,2,1,0 breaths by 25)

    250 pull cruise
    --breathe 3,5,3,5,3 by 25
    --just stay long and relax

    2 x through
    2 x 100 @ 1:30 build
    3 x 50 @ 50 descend
    Rest 30
    150 sprint (round 1 bk, round 2 br)
    Rest about 60 and repeat

    200 w/d

    4250

    I have gotten better at bilateral breathing but it still slows my down. The focus here was not on the speed but the breathing patterns. Plenty of work left to do! I can go faster breathing 4,6,8. That opposite side stuff kills me. Thankfully, the intervals were not too fast.

    BTW, I have forgotten to mention the "No Smoking" signs that have been posted in the fitness centers locker rooms. Are you kidding me! Apparently there have been some issues. I laugh everytime I see those signs.
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  10. 7/23/12 A quick one

    We had a guest speaker come in to speak to the team about injury prevention, heat/ice, tape and that type of stuff. After our informative meeting we only had about 50 min. to fit this in.

    400 mix up

    2 x through
    -- 6 x 50 @ 55 descend stroke count 1-3,4-6
    -- 4 x 75 @ 1:35 (bk,br,fr by 25)
    -- 3 x 100 @ 1:40 (25 sprint, 75 cruise)
    Used the first round to warm up a little more

    50 sitting on kick board w/breaststroke pull
    300 swim no walls rest 30
    3 x 100 pull @ 1:20

    100 w/d

    2950

    There was a second round of the last set above along with some other things. I hopped out and went home to see my wife and girls. Pretty easy tonight, just working on some details in the pool.
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  11. Stroke Saturday

    After weeks of struggling to keep my head above water at work I finally decided to blog again. I have been blessed to be exremely busy at work and haven't found the five minutes to post a couple of comments. This morning was my kind of workout and we had a small group at the pool.

    10 min. Choice
    -- 200 bouy only
    -- 200 IM drill
    -- 200 kick/swim by 25

    300 dolphin kick on back w/fins
    8 x 75 (kick/drill/swim) rest 5
    -- went IM order

    4 times through the following
    200 stroke @ 4:00 cruise
    2 x 100 stroke @ 1:50 build
    2 x 50 stroke @ 1:30 sprint
    -- went bk,br,bk,IM by round

    Pull 8 x 75
    1&2 fly @ 1:20
    3&4 bk @ 1:20
    5-8 fr @ 1:05



    16 x 25
    1-8 stroke build @ 45
    9-12 stroke sprint @ 50
    13-16 free sprint @ 35

    300 w/d

    4800

    Not too bad, just a lot of stroke swims which I like.The intervals were good to really build or sprint when we were suppose to. I did find out that I am not very good at pulling fly with paddles. I ditched them after the first 50.
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  12. 6/23/12

    └fter a long physically draining week at work I struggled through the following.

    10 min choice

    10 min kick
    --ez kick, fast kick on whistle

    15 x 50 pull faster than 500 pace
    -- 1-8 @ 55
    -- 9-15 @ 50

    8 x 250 done as
    --200 @ 2:45
    -----100 breathe 1/3
    -----100 breathe 1/5
    --50 @ 1:05 sprint
    -----2 of each stroke

    50 sprint of the blocks

    Hot tub warm down

    About 3900

    We got home about 1 am from a gymnastics meet and my alarm went off at 5 am to head to the pool. I actually did the 200's on the 2:55 instead of the interval given to me. I wimped out. Time to relax on the beach for a few hours with the family before this weeks tourists check into their rentals and hit the beach.
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  13. 6/13/12

    300 w/bouy and snorkel
    200 IM drill

    4 x 150 @ ?? I forgot
    --25 stroke drill, 25 stroke swim, 100 free build
    4 x 150 @ 3:00
    --100 dolphin kick on back, 50 sprint

    4 x 500 broken at 500 pace
    --200 off the blocks @ 3:25
    --100 @1:40
    --100 @1:40
    --50 @ 55
    --50 off the blocks @ 1:30

    4 x 50 @ 1:10
    --25 sprint, 25 tarzan drill

    200 w/d
    --100 back, 100 free


    4100

    I have not been in the pool to practice in a little while. The intervals were just fine for me to get back into the swing of things. It felt good to be back but I got a little sloppy towards the end. No more breaks if I can help it.
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  14. Still under the weather

    200 w/bouy
    200 ez fly kick w/fins
    100 IM drill

    3 x 100 @ 1:30 AFAP
    50 perfect form @ 1:30
    100 kick @ 2:00 AFAP
    6 x 50 @ 45 (500 pace)
    3 x 150 kick @ 2:40
    #1 fly
    #2 breast
    #3 free
    50 perfect form @ 1:30
    6 x 50 @ 45 (500 pace)
    50 perfect form @ 1:30
    3 x 100 @ 1:30 AFAP

    4 x 300 w/toys @ ?
    #1 pull
    #2 cruise w/fins
    #3 swim
    #4 swim w/fins AFAP

    300 w/d

    3900

    I still don't feel very well so I consider this a character builder workout. Half way through, I stopped looking at the clock and just went when the others went. Started out well but quickly fell off where I should have been. Swimming in a daze is not fun but I gave it my best effort. We'll try again tomorrow.
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  15. Grateful for the rest

    I have a head cold and just feel out of it. Decided to go to practice anyways to see what I could struggle through. Thankfully there weren't any tight intervals with this one.

    800 mix up
    12 x 50 @ 1:15 breast
    **1-4 25 drill/ 25 kick
    **5-6 swim
    **7-10 quick arms with flutter kick
    **11-12 swim

    8 x 150 @ 3:00 all fast, plenty of rest
    **odds 100 fr build/ 50 breast sprint
    **evens 100 IM/ 50 choice

    4 x 50 fly @ coaches whistle
    **1-2 3 down/ 2 up
    **4-5 2 down/ 2 up
    I typically breathe almost every stroke so this was good for me even if it was just 50's.

    500 kick with fins for time

    200 w/d

    3500

    I am glad I that I went and thought I held my own considering I don't feel that well.
    Grateful for the rest!
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  16. 5/7 PM and 5/8 AM

    Mon. PM
    Mixed bag with some toys.

    200 SKIPS

    5 x 50 w/fins r20
    --25 sprint
    --pull up out of pool and hold extended for 3 count.
    --25 under H2O kick AFAP

    5 x suicides(15,35,50)
    --sprint to cone, flip, sprint back r5
    --sprint to cone, flip, sprint back r5
    --50 sprint r60

    6 x 50 buoy only at ankles @ 50

    6 x 150 pull @ 2:30 (3/5/7 by 50)
    --cruise and stay long

    150 w/d

    In and out quickly last night. Not too much to say. I am working hard to improve my catch so it was a good workout for me to do that.

    Tues AM solo swim

    I stole this one from PWB but had to shorten it a little to fit into my time slot.

    800 cruise
    200 IM @ base + 20
    600 @ base
    2 x 200 IM @ base + 20 descend
    400 @ base - 5
    3 x 200 IM @ base + 20 descend
    100 w/d

    3100

    Loved this one. Thanks PWB! I haven't done a solo swim in weeks and forgot how hard they can sometimes be. I had the ENTIRE pool to myself which was a added bonus.
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  17. Chlorine Derby

    In honor of the Kentucky Derby today we had a little fun this morning. I am sure that next week it will be back to business for us.

    Each stage was for 7 min with one min to get to your next stage (lane).

    10 min warm up

    #1 Belmont Park, the longest dirt track in thoroughbred racing.
    -- Swim as far as possible for 7 min.

    #2 Therepy and rehabilitation.
    -- Water running 30 sec hard / 60 sec EZ

    #3 Did not corner properly, too wide in the turn.
    -- Practice turns from mid pool.

    #4 Harness racing.
    -- Stretch cord, as far and as long as possible.

    #5 The closer.
    -- Practice finishes from mid pool.

    #6 Lame horse.
    -- 7 x 50 with bouy descend @ 60

    #7 Pamplico, the middle jewel of the triple crown.
    -- 200 pace hundreds on choice interval

    #8 Churchill Downs, the fastest 2 min in sports.
    -- 25 sprints on the 60

    w/d

    This was creative and fun to do with the team. I know the real work will kick back in next week so it is time to get refocused.
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  18. Easing back into it

    200 buoy only
    200 kick w/fins
    100 IM drill

    12 x 50 @ 60
    --IM order
    --2 drill, 1 build

    6 x rounds of
    50 @ 50 EZ
    100 @ 1:40 Moderate
    150 @ 2:20 All out

    4 x 150 @ 2:30 done as
    50 fr, stroke, 50 fr
    --just concentrate on form

    200 w/d

    3700

    Nothing tough today. I haven't been in the pool since this weekend and it felt good to be back. I was glad that coach threw us a bone.
    I probably won't swim in a meet until the Dixie Zone LCM meet Aug so I have plenty of time to get myself ready. There aren't any long course pools around here and it is hard to race LCM if you don't train LCM.
    Time to get back to work in the pool.
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  19. Starting to rest

    200 w/bouy
    200 kick/swim

    4 x 250 IM order
    -100 swim/100 kick
    -50 ez backstroke

    10 x 50 drill/swim
    -went IM order and then BR on the last two

    10 x 12.5 sprint with strong finish

    4 x 50 all out from blocks @ 4:00

    200 w/d

    2425

    Big drop in yardage and intensity from last week. We were suppose to a longer warm down along with some turn work. Backstroke and all of my turns are feeling very fast right now. I am going to need a fast backstroke for my upcoming IMs. I haven't gone off the blocks in a long time and was surprised at how fast I was able to go. I am getting pumped for the trip to Greensboro The bigger challenge is making sure work will be on autopilot while I am gone for a couple of days. Will the madness ever stop?
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  20. 4/11/12

    10 min choice
    I did ....
    200 bouy only
    200 EZ dolphin kick w/fins
    200 IM drill

    8 x 100 rest 15
    #1 work 1st turn
    #2 work 2nd turn
    #3 work 3rd turn
    #4 strong finish
    (went fly,bk,br,IM,fr,fr,fr,fr)

    12 x 200
    1&2 @ 3:00
    3&4 @ 2:55
    5&6 @ 2:50
    7&8 @ 2:45
    9&10 @ 2:40
    11&12 @2:35
    --The idea was to hold 2:35 throughout the set so that the last two were touch and go.

    200 cruise

    6 x 50 @ 1:00
    #1 3 breathes/25
    #2 2 breathes/25
    #3 1 breathe/25
    Repeat

    200 w/d

    4500

    I haven't been doing very well lately on our longer free sets. I struggled trough the set and did the best I could. I took a couple of days off since my mom was in town and was too lazy to get up and swim solo while everyone was sleeping. I always insist on learning my lessons the hard way. The piano fell hard on me during the last few 200's of the main set.

    The good news is that the little bit of stroke work we did felt great!
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