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  1. 2/18/12

    10 min. choice
    --I was talking too much and only got in 500

    3 x through
    3 x 100 kick @ 90% r/5
    3 x 25 shooters @ 50
    3 x 75 @ 1:30
    --(kick,rt arm only,lft arm only)
    100 vertical kicks w/10lb. above head
    --this made me sink
    rest 30 and repeat

    2 x through
    20 kicks with arms extended on wall
    flip and do 8 sdk
    flip and sprint back to wall
    right into
    500 (150 stroke,350 free)
    rest about 30
    2 x 100 @ 3:30 AFAP
    rest about 1 min. and repeat

    100 w/d

    3800

    I had NO legs left for the sprints at the end but I guess that was the purpose of the kick set earlier. Not too bad today with some different things which always keeps practice interesting. Time to hang with the family.
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  2. Stroke Work with the Team

    10 min choice
    --300 with bouy
    --200 kick
    --100 IM drill

    3 x 400 @ 6:30, 6:25, 6:20 descend
    --100 fr, 100 IM, 100 fr, 100 IM

    200 back cruise

    3 x 400 IM w/fins @ 6:30
    --80% concentrate on good form

    200 free cruise

    3 x 300 IM broken AFAP
    --75 fl @ 1:30
    --75 bk @ 1:25
    --75 br @ 1:40
    --75 fr @ 1:15

    200 w/d

    4500

    Small turnout at practice. Only three of us did this workout and all of us had different intervals. I didn't mind and it allowed me to concentrate on what I was doing. Enough rest for me to try and build my fly endurance and swim fast when I was suppose to. The IM's with fins were actually kind of fun especially at about 80%.

    We had our state meet this past weekend and now everyone is getting ready for Greensboro.
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  3. 2/2/12 Backstroke day with the team

    We are getting ready for our state meet next week and have been working a lot on changing speed and some fine tuning. We have optional stroke sets and IM sets but this was mostly backstroke. We did as a team so there was plenty of rest while some of our backstroke haters caught up.

    100 EZ
    300 Done as
    (25 fr build/ 25 ez/ 25 bk build/ 25 ez)

    The following was all backstroke

    2 times through

    4 x 50 drill w/10 swim
    350 swim
    --50 build
    --100 build
    --200 build
    4 x 50 drill w/10
    350 swim
    --50 build
    --100 AFAP
    --50 ez
    --100 AFAP
    --50 ez

    4 x 200 Done as
    --25 build/ 25 DPS/ 25 build rest 5
    --25 sprint kick rest 5
    --25 build rest 5
    --50 drill rest 5
    --25 sprint rest 30
    odds free
    evens chioce ( I did 1 bk and 1 br)

    100 w/d

    3600

    Felt pretty good especially with the work overload that seems to stay on my mind. I haven't swam in a meet since the beginning of Dec. so we will see how next week goes. I am swimming well at practice but don't feel smooth in the water. I am sure it is all in my mind.
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  4. 1/18/12 Team Practice

    Nice turn out again tonight. The team seems to be growing which is a good thing. Everyone is getting ready for our state meet next meet which will be at our home pool. Tonight went as like this.

    10 min choice

    2 x 150
    --50 kick/100 cruise

    4 x 500 w/30
    odds 250 build,250 build
    evens 4x 125 @ 2:15 descend

    50 EZ

    4 x 200 @ 3:30
    --50 sprint, 150 cruise flip at the "T",no walls

    400 IM (sort of)
    --25 kick/25 drill/25 swim/25 free

    100 w/d

    4200

    Wasn't too bad tonight and all we had to do was concentrate on changing our speed. I have no problem with increasing my effort but have a hard time seeing the clock while swimming to see how much my pace is changing. The 4 125's felt great and had plenty of rest to do a nice descend. Maybe that is why they felt so good.

    After we wer done the sprinters were still working out so I decided to join them on there last two 50's of 25 AFAP/25 cruise. They get a lot of rest over there in sprinter world. I still am not a sprinter or a distance guy.
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  5. Sat with the team

    Large group this morning. I almost slept through my alarm which is odd because I am a morning person.

    10 min choice

    6 x 75 descend 1-3,4-6
    --1-3 went back @ 50
    --4-6 went breast @ 60

    8 x 75 with buoy r/5
    --odds free
    --evens 25 fly/50 back

    4 x 500 broken
    --200 with bouy r/10
    --150 swim build r/10
    --100 sprint r/10
    --50 EZ r/10 and repeat

    15 min. of turn work

    3 x 50 off the blocks
    --25 sprint/25 cruise

    100 w/d and hot tub

    3750

    I put forth a good effort but wasn't extremely fast. I'll take it. It has been a long week.
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  6. This kicking stuff kicks my butt!

    Even though I understand the importance of kicking that doesn't mean that I am very fond of it. We did most of this as a group so the main kick set took awhile.

    10 min. choice

    On the following kick set the 100's were descend with 10 sec rest. Alternate arms on side and streamline by 25's. The 25's were all out on coaches whistle.

    3 x 100 dolphin kick w/ snorkel
    4 x 25 dolphin kick on back
    3 x 100 backstroke kick
    4 x 25 backstroke kick
    3 x 100 backstroke kick w/fins
    3 x 100 breaststroke kick
    4 x 25 breaststroke kick

    About 15 min. of turn work

    Then the sprinters went off to do whatever it is they do and the rest of us did a couple of swims.

    500 swim done as
    --100 @ 70%
    --100 @ 90%
    --100 @ 100%
    --100 @ 70%
    --100 @ 100%

    rest 1:00

    500 swim done as
    --75 @ 70%
    --75 @ 90%
    --75 @ 100%
    --50 EZ
    --75 @ 70%
    --75 @ 90%
    --75 @ 100%

    200 w/d

    3300

    I did great with this one except I didn't know we were doing a second 500 swim. My legs were spent!

    Maybe I am a little jealous that I can't sprint.
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  7. Workin' the middle of my IM

    Solo swim this morning. Winter also showed up this morning. It went from being around 70 to the low 30's in two days. Moving further south is looking pretty good right now.

    200 IM drill
    200 bouy only
    200 kick
    200 IM drill

    2 x through
    8 x 50 bk/br w/10 @ 80%
    200 kick
    200 swim @ 90%
    4 x 25 sprint
    100 EZ
    --round 1 back on 200's and 25's
    --round 2 breast on 200's and 25's

    4 x 100 IM @ 1:40 descend

    4 x 50 @ 50 w/d

    3400

    On the 50's (bk/br) I tried to work my "new" turn. I can do it fine with my right hand reaching for the wall but still have troubles with my left side reaching. My turns aren't consistent enough to always end up with my right side reaching.

    BTW, Go Spartans!! I had to work yesterday but was able to rush home and catch the triple OT's.
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  8. 12/28/11 All Free

    I began my day with some P90 cardio and then had a very physical day at work. My body was toast before I showed up at the pool.

    10 min. choice

    4 x 300 w/20
    #1 negative split
    #2 negative split last 25 sprint
    #3 negative split last 50 sprint
    #4 negative split last 75 sprint

    11 x 50 @ mile pace + 7
    -- hold mile pace

    100 EZ

    4 x 200 w/20
    -- same pattern as 300s

    11 x 50 @ mile pace + 10
    -- hold mile pace

    100 EZ

    4 x 100 w/20
    -- same pattern as 300s

    300 w/d

    4600

    I hung in there today but that is about all I can say.
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  9. My bilateral nightmare

    We all had individual workouts that focused on some of our weaknesses. Since I normally breathe to the left I did a lot of right side breathing swims. Because I don't make myself bilateral breathe in practice it is hard for me to swim fast while doing it. Maybe I should at least do it while warming up or cooling down.

    10 min. choice

    500 swim 6:45
    --1st 250 breathe every 5
    --2nd 250 breath normal

    5 x 50 fly w/fins @ 60 hold under 35
    --still trying to build some endurance

    6 x 150 buoy only @ 2:00

    3 x 200 back @ 2:55 decend

    3 x 500 buoy only @ 7:00
    --100 3 right arm only/ 3 left arm only
    --200 breathe on "wrong" side
    --200 breathe 1/5
    --Felt smooth but not fast

    200 w/d

    4450

    I have so much work to do in the pool. One day at a time.
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  10. Sat. AM 12/17/11

    I haven't posted in awhile and don't really know why. Apparently during the holidays time seems to slip away. This one this morning was painful for me. I assume the rest of the felt the pain also.

    10 min. choice

    2 x through the following

    2 x 100 on your best 100 time + 15
    2 x 25 kick @ 40 fast
    75 on your best 100 time
    2 x 25 drill @ 35
    50 @ 50 fast
    2 x 25 @ 45 fast
    25 EZ rest 5
    2 x 25 no breather @ 35

    3 x through the following

    100 swim 9 strokes/length r:05
    100 kick 85% r:05
    50 swim fast on best 100 time/2 + :07
    50 kick fast r:05
    100 swim 9 strokes/length r:05
    100 kick 85% r:05
    50 swim fast on best 100 time/2 + :05
    50 kick fast r:05

    3 x 75 @ 1:30
    --#1 fast kick/sprint swim/no breath 12.5 yrds
    --#2 fast kick/sprint swim/no breath 20 yrds
    --#3 fast kick/sprint swim/no breath

    6 x 25 w/d
    --odds perfect stroke choice
    --EZ choice

    3800

    I swam fast on the swims but the kick stuff was not very impressive for me. This was one of those workouts that I just had to grind through.
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  11. Pre feast workout

    We had a great turnout this morning. I was a bit tired from our swim last night but it was good to get some yards in before I eat too much this afternoon. Coach made it fun this morning for us.

    4 x 25 drill/25 drill/50 swim R10 choice

    500 kick
    --This done as a "relay". We had big tubes in which one person sat in, one person kicked w/fins pushing the tube and there was a person on either side of the tube kicking and using one arm. I took the fin job for most of it. This was fun to race the other lanes.

    8 x 100 @ 1:40 dec 1-4,5-8
    --I should have gone on a faster interval but wimped out. I did swim fast though. Felt great!

    Then came the now famous Turducken set.
    4 x 350 w/30

    The "desert" part of the workout came with a towel relay. This was based one fact that you continually go back for more.

    Teams of five swimmers. As the relay progressed a towel was added between the legs like a bouy.
    swimmer 1 50 swim
    swimmer 2 50 w/1 towel
    swimmer 3 50 w/2 towels
    swimmer 4 50 w/3 towels
    swimmer 5 50 w/4 towels
    then go back down

    200 w/d

    3200

    Swimming with four towels between your legs is hard. I guess the fitness center has a lot of towels in their lost and found. I skipped the warm down and sat in the hot tub. Now it is time to either help my wife or stay out of her way. I am a well trained husband.
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  12. 11/23/11 PM

    I was surprised that we had a nice size group tonight. I guess I thought everyone would be preparing for their Thanksgiving events. After a long day at work I was glad to get to the pool to do the following.

    10 min. choice

    3 x 200 @ 3:00 w/paddles and over kick
    3 x 150 @ 2:25 paddles and bouy descend
    3 x 100 @ 1:30 buoy only
    2 x 50 @ 1:05 backstroke

    20 x 100
    --all free @ 1:30
    --stroke @ 1:45
    1 x 100 free
    1 x 100 back
    2 x 100 free
    2 x 100 50 ba/50 br
    3 x 100 free
    3 x 100 25 fl/50 ba/25 br
    4 x 100 free
    4 x 100 IM

    200 w/d

    4150

    I felt pretty good but did not swim that fast on the first set. It wasn't too bad except that the others doing the same thing as me were going really fast. I was able to pick it up on the set of 100's so that was a good way to end the night. I need to get some rest because I need to be back at the pool at 6am for a pre feast workout.
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  13. Nothing of importance 11/22/11

    I went in this morning with a plan and didn't do much of any of it. I planned on starting out with a 400 w/bouy and snorkel but felt so good that I just kept going. I still only had time for a quick 2000.

    1000 w/buoy and snorkel

    8 x 25 fly kick shooters
    --odd on back
    --even on front

    4 x 50 back @ 50 descend
    4 x 50 breast @ 55 descend
    4 x 75 ba/br/fr @ 1:15

    100 EZ

    2000

    The intent today was just to stretch out from last nights fast swimming. I feel older than I am.
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  14. Monday 11/21/11

    I have not been in the pool in about a week for various reasons. It felt good to be back but I didn't feel good in the water like I expected. I will get it back soon. Tonight was a lot of short swims but most of them were fast swims.

    10 min choice

    6 x through
    100 build r/15
    2 x 50 @ 90% r/10
    50 drill/build by 25 r/10
    4 x 25 AFAP r/10
    rest 30 and repeat

    2 x through the folowing ladder
    25/50/75/100/100/75/50/25
    --rest 10 between each distance
    --build within distance on the way up
    --hold at 90% on the way down
    --round 1 was all free
    --round 2 was stroke (back for me)

    200 w/d

    3700

    Not my night tonight but I didn't give up. I was actually surprised that it hurt me as much as it did. Will try again tomorrow. I need to mix in some IM work.
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  15. Solo AM 11/15/11

    A quick one again this morning before work. A bit of stroke work with couple fast swims and then shower time.

    300 IM drill
    200 kick
    100 buoy only

    2 x through the following
    round 1 back
    round 2 breast
    25 r/10
    50 r/10
    75 r/10
    100 r/30
    200 AFAP

    8 x 25 fly r/10
    Still playing with my stroke and trying to slowly build some endurance.

    200 w/d

    2100

    Mostly light swimming this morning trying to stay long.

    Last night went as follows

    400 no walls, turn at the T

    Kick set from last Monday night
    --200's were with fins
    --50's no fins w/board AFAP
    200 @ 3:00 80%
    3 x 50 @ 1:20
    200 @ 3:10 85%
    3 x 50 @ 1:15
    200 @ 3:20 90%
    3 x 50 @ 1:10
    200 @ 3:30 cruise
    3 x 50 @ 1:05

    Lots of rest so we could kick fast.

    8 x 50 @ 60 (IM order/fr by 25)

    300 pull breathe 3/5 by 50

    6 x 50 whistle kick @ ?
    --This is where you start with your hands outstretched on the wall kicking hard. At the whistle you flip and swim a strong 50 and repeat. They hurt if you work them.

    2 x 300 descend by 100

    200 w/d

    3600

    Kind of a mixed bag of stuff but coach had us working on specific things throughout. Sometimes it is fun to not have those grind it out sets.

    As a side note. Our team had a intersquad meet last Friday night. Your entry for the meet was canned goods to donate to the local food bank. Just a fun/social event and hopefully someone will benefit a little. I couldn't make it this year but I thought I would throw the idea out there for anyone that might come across this.
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  16. 11/9/11 PM

    The focus for tonight was to work the last part of our swims. Only two to a lane tonight again, which is kind of nice. My regular lane mate moved to one of our new sprint lanes. I swam with our teams distance diva even though I am not a distance swimmer and got my butt kicked. Since we had different intervals it was like swimming on my own.

    10 min. choice

    5 x 100 kick w/fins @ 1:40
    --cruise 85 yards, blast the last 15

    6 x 300 @ 4:30
    --250 at 80% rest 5 then 50 AFAP

    1000 pull
    --Every 4th 50 is AFAP
    --Went bouy only

    10 x 50 @ 50 Fast

    200 w/d

    4000

    I felt like I owned the set of 300's until midway through number 5 then I lost some control. The 1000 was pretty smooth but I wa thinking about the 50's that were coming up and probably didn't work it as much as I should have. I think I held my own on the final set and was happy to hit the showers afterward.
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  17. Last night and this morning

    Lots of rest along with some intensity last night in the pool. I think we finally realized that we need to make kicking a habit when we swim during practice. What I mean is, that when we get tired our kick disappears. I am famous for it. Plus, we have started doing some more race pace swims during practice.

    10 min. choice

    Kick set
    200 w/fins @ 3:00 at 80%
    3 x 50 no fins @ 1:20 AFAP
    200 w/fins @ 3:10 at 85%
    3 x 50 no fins @ 1:15 AFAP
    200 w/fins @ 3:20 at 90%
    3 x 50 no fins @ 1:10 AFAP
    200 w/fins @ 3:30 cruise
    3 x 50 no fins @ 1:05 AFAP

    100 EZ backstroke

    For the following my pattern was like this
    #1. backstroke 90%
    #2. breaststroke 90%
    #3. free/back by 25 smooth
    #4. backstroke 100%
    #5. free 100%

    5 x 125 @ 2:15
    5 x 100 @ 1:50
    5 x 75 @ 1:20
    5 x 50 @ 1:10
    5 x 25 @ 45

    100 w/d

    4000

    The fast swims really wore me out even though there was plenty of rest. The emphasis was to keep our kick tempo up on the fast stuff

    This morning was very low key by my self. Just stretch out time.

    300 IM drill
    200 kick/swim by 25

    3 x 500 w/30 broken
    #1 300 r/15, 200
    #2 200 r/10, 100 r/10, 100 r/10, 100
    #3 200 r/10, 100 r/10, 4 x 50 r/5

    200 w/d

    2200
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  18. Sat. morning

    My wife has been out of town for a couple of days and I have been playing a little Mr. Mom with our girls. I was able to make it to the pool this morning and did the following with the team.

    10 min. choice

    8 x 75 w/5 (kick/drill/swim)
    --went two of each stroke

    2 x through
    3 x 100 pull @ 1:30 cruise
    4 x 75 swim @ 1:15 90%
    6 x 25 @ 60 25 stroke/25 free cruise

    2 x through
    300 EZ pull breath 3/5 by 50
    14 x 25
    -- sprints @ 45 , EZ's @ 30
    1 sprint , 1 ez went fly
    2 sprint , 1 ez went back
    3 sprint , 1 ez went breast
    4 sprint , 1 ez went IM order

    200 w/d

    4600
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  19. Post meet workout with the team

    Obviously one of the benefits of being on a team is feed back from a coach and teammates. What our coach witnessed this past weekend at our zone meet is what we worked on tonight. We were lacking a high tempo and kick. Therfore, that was the emphasis this evening.

    10 min. choice

    8 x 75 kick w/fins @ 1:00
    4 x 100 kick w/fins @ 2:15 descend
    --Lots of rest, very fast

    9 x 100 free
    1-3 @ 1:35
    4-6 @ 1:30
    7-9 @ 1:25
    --hold tempo and pace
    --Not a very impressive set for me.

    4 x through IM order
    6 x 25 SPRINT on coaches call
    50 EZ
    --We played with our body positions and stroke speeds on each.

    100 w/d

    3400

    This was kind of fun to play around with our strokes and body positions even if it for some fast 25's. Lots of feed back tonight.
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  20. 11/1/11

    I got back in the pool this morning for a little light swim. I wasn't motivated enough yesterday to do anything in the morning and last night was spent with the girls trick or treating. I swam the following with the intent of just cruising along and getting about 10 sec. rest.

    300 IM drill
    200 kick

    The rest was straight through.
    6 x 50
    odds back @ 50
    evens breast @ 55
    6 x 100
    back @ 1:40
    breast @ 1:45
    free @ 1:30
    repeat
    300 w/buoy @ 4:15
    6 x 25 fly @ 35
    150 w/bouy build @ 2:00

    200 w/d

    2200

    It felt good to get back in after our Dixie Zone SCM meet. All in all I think I had a successful meet. Here are some of my thoughts.

    1. Very well run meet! Hats of to Jerry Clark and his staff.

    2. Swam my first 800 free and now need to do more core exercises since I could feel my abs working in over drive.

    3. Swam my first 4IM and lived to tell about it. It hurt as much as I thought it would. My goggles filled up with water on the start. What am I six years old? I have NEVER had that problem. That pair is now a practice pair. I have to give my team some props for keeping me calm while waiting to swim this. The nerves were killing me. Not a very pretty or fast swim but this one was for ME.

    4. I had some good relay splits for me. I don't swim the 50 ever but the relays are always fun.

    5. I got to visit with some people I have met throughout the years on other teams and it is always fun to talk with them.

    6. My other swims were all off my best times but I was able to race with better technique. I will take that as a victory.
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