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  1. 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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  2. 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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  3. 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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  4. 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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  5. Wed 4/4/12

    300 Choice
    1000 Swim
    --Descend by 200

    100 IM Drill

    4 x 200 @ 3:30
    --50 sprint(IM order), 150 bk moderate swim

    100 EZ

    4 x 400 @ 6:00 long and strong
    # 1 buoy & snorkel
    # 2 buoy only
    # 3 bouy and paddles
    # 4 bouy, paddles and snorkel

    100 EZ

    6 x 100 AFAP @ 1:55

    100 w/d

    4700

    Tonight wasn't too bad. We are starting to mix in a little more speed with some more rest. Coach gave us each some times to hit and that is all we had to concentrate on. I like it now that we all have are own individual goals in practice. It makes an old man feel special.
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  6. Monday 4/2/12

    200 pull w/bouy
    200 kick
    200 IM drill

    6 x 200 @ 3:30
    -1&2 75 fly kick/25 fly/75 ba kick/25 ba
    -3&4 75 ba kick/25 ba/75 br kick/25 br
    -5&6 75 br kick/25 br/75 fr kick/25 fr

    400 IM done as
    -300 IM perfect form, 100 br sprint

    rest 2:00

    300 IM done as
    -200 IM perfect form, 100 ba sprint

    rest 2:00

    200 IM done as
    -100 IM perfect form, 100 fly sprint

    rest 2:00

    100 IM sprint

    200 EZ

    4 x 200 @ 3:00
    -odds kick w/fins AFAP
    -evens pull AFAP

    200 w/d

    4000

    Felt great tonight. Maybe it was the amount of rest between swims. I have figured out that I need to make some major changes to my freestyle. I never realized how inefficent it was until I started counting strokes on backstroke. I guess we will wait until after Greensboro. No leg cramps and great walls tonight. Now if I can only keep it up for a few more weeks.

    Basketball time.
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  7. 3/28/12

    2 x through
    400 swim
    100 bouy only

    8 x 75 w/10
    --50 breast with 2 sec. pause, 25 free

    400 pull faster than 500 pace

    8 x 150 @ 2:30
    --100 stay long, 50 sprint but stay long

    8 x 100 kick w/fins @ 1:40
    --odds fly , evens free
    *I started to cramp up on #3 and just cruised through rest. WIMP!

    10 x 50 @ 1:10
    stroke count -1 on second 25
    --odds fly
    --evens back

    100 w/d

    4600

    Lots of rest tonight. Emphasis was definitely on the quality swims and trying to hold our stroke together as the workout went on. We usually don't swim much fly towards the end of practice, so I guess that was the whole idea even if it was just 50's.

    I am swimming well right now but feel sloppy and am not sure how I should take that. I think I won't read much into it except that I AM swimming pretty fast.

    Time for bed!
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  8. Short, but Good!

    What was written was...

    10 min. choice

    3 x 500 broken
    --3 x 50 hard @50
    --325 swim at 500 pace
    --rest 10
    --25 sprint
    100 ez
    * My 500 pacing is HORRIBLE to say the least, so we are working on that.
    4 x 100 pull @ 1:50
    --stay extra long and easy


    100 breast @ 2:00 at 400 IM pace
    2 x 50 free @ 50
    3 x 100 breast @ 2:00 at 400 IM pace
    4 x 50 free @ 50
    5 x 100 breast @ 2:00 at 400 IM pace
    6 x 50 @ 50

    200 w/d

    4400

    We did most of it but inserted about 15 min. of breast turns before my set of broken 500's. Also, after the 3 x 100 breast towards the end I was called down to the blocks to do some stretch cord breaststroke and worked on my turns again.

    Here is a link to the local news that did a short piece on our team last Sat. I was at a gymnastics meet so I missed out. A couple of interviews and mention of the Swimming Saves Lives program that we , GSMS, will be participating in again this year. Last year was a huge success and we it enjoyed more than the "students" did. I guess that is enough plugs for GSMS on this post.
    http://www2.scnow.com/news/grand-str...er-ar-3443372/
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  9. Back to the lab

    10 min choice
    --300 w/bouy
    --200 dolphin kick w/fins
    --100 IM drill

    4 x 400 IM broken
    done as
    2 x 50 fly r/10
    100 bk r/10
    100 br r/10
    100 fr r/10

    100 fly r/10
    2 x 50 bk r/10
    100 br r/10
    100 fr r/10

    100 fly r/10
    100 bk r/10
    2 x 50 r/10
    100 fr r/10

    100 fly r/10
    100 bk r/10
    100 br r/10
    2 x 50 r/10

    50 ez

    10 x 200
    --odds free @ 2:45
    --evens stroke choice @ 3:15

    200 w/d

    4450

    After weekends filled with gymnastics meets, dance competitions, traveling out of town for other personal issues our family is back to a "normal" schedule. We have been at home for a total of five weekends since Oct. Now it's time to get all I can out of my training for the next month.

    The 50's on the broken IM's were suppose to be faster than our race splits. I nailed those but need to push the back a little more.

    The last 200 coach had us rest a extra 45 and swim it for time. I went backstroke and nailed that also. Another good confidence builder!

    Back to the lab.
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  10. 3/14/12 50's With the Team

    10 min choice

    4 x 150 w/10
    --100 dolphin kick/ 50 swim

    16 x 25 @ 30
    1-4 descend stroke count
    5-8 12.5 sprint/ 12.5 ez
    went bk first 8, br. second 8

    12 x 50 @ 45 (1 ez, 1 sprint)
    300 turn at the "T"
    Rest about 45-60
    12 x 50 @ 50 (1 ez, 2 sprint)
    300 (50 fr/ 50 bk)
    Rest 45-60
    12 x 50 @ 55 (1 ez, 3 sprint)

    200 w/d

    4100

    We did this as a group and there were three lanes going on the same send off. It was fun to race everyone on the sprints. Pride is always a big incentive. I definitely held my own and it was a good confidence builder that I can swim fast even towards the end of practice.
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  11. 3/12/12

    10 min choice

    8 x 25 stroke r/10 descend stroke count
    1-4 back
    5-8 breast

    2 x through, rest 5 between each 50
    4 x 100 (50 fly/50 back)
    4 x 100 (50 back/50 breast)
    4 x 100 (50 breast/50 free)
    100 EZ

    round 1 , work on stroke technique/turns
    round 2 , put on fins and work on SPEED

    400 IM @ 80%
    Stay long

    100 EZ

    200 IM SPRINT

    200 w/d

    4300

    The main set was really two sets of 24 50's with 5 seconds rest and wasn't too bad. The 400 IM wasn't too bad. The 200 sprint at the end was painful and slow. I gave it all I had but had run out of gas. The focus today was mostly about form. I could really tell that I hadn't been in the water since last Thurs.
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  12. Free and Breast Day

    10 min choice

    5 x 300 done as
    #1 free, negative split
    #2 free, build by 100
    #3 200 free, 100 breast sprint
    #4 100 free, 100 breast sprint, 100 free
    #5 free, hold 500 pace
    Rest 45-60 between, high quailty swims

    50 EZ

    200 free, 100 breast sprint (again)
    --I don't think that some of the team had any clue how fast they went on their sprint portion so we did it again.

    2 x through the following
    4 x 75 @ 1:30
    --50 free build,25 br with double pullout
    100 breast
    --25 3 kicks, 1 pull
    --25 2 kicks, 1 pull
    --50 normal
    4 x 50 @ 1:00
    --25 br build, 25 free w/8 SDK off wall
    250 br pull
    rest 20 and repeat

    100 w/d

    4250

    Well, I asked coach for some breaststroke workouts to help with my sorry splits in my IM's and I got it. Sometimes you really do get what you ask for.

    I was more impressed with my negative split and build 300's. I might have figured out a good pace for me.

    Quick solo swim this morning

    400 IM drill

    500 free @ 7:00
    2 x 200 back @ 3:15
    3 x 100 breast @ 1:45
    4 x 50 fly @ 55
    100 IM @ 1:25

    200 w/d

    2100

    I think I "borrowed" this from someone on the forums page but can"t remember who from. Thanks to who ever it was.
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  13. Made it through Monday

    10 min. choice
    6 x 75 w/5
    --right arm/left arm/build by 25

    3 x through
    3 x 50 @ 45 descend
    2 x 75 @ 1:30 (bk/br/fr by 25) focus on form
    6 x 25 @ 20
    300 pull breathe 3/5/7 by 50
    Rest 30 and repeat

    4 x 125 @ 2:00
    --25 sprint, 100 no walls

    4 x 125 @ 2:00
    --75 free/50 back

    100 w/d

    What a typical Monday at work! I was so glad to get out of work and make it to the pool for some me time. Felt pretty good today and strong considering that I have not been swimming as much as I usual do.

    The 100's no walls are a good "drill" but one of my least favorite. We usually do it as a 500 swim and after about 300 it gets old fast.

    I also found time to mix in a hour of P90 core which is one of my favorite of the series.
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  14. Lots of rest

    10 min choice

    4 x 100 IM drill w/10

    4 x 50 kick @ 60 descend
    rest 60
    4 x 50 kick @ 60 descend

    9 x 200 @ 4:00
    #1 175 smooth, 25 sprint
    #2 150 smooth, 50 sprint
    #3 125 smooth, 75 sprint
    #4 100 smooth, 100 sprint
    #5 100 smooth r/10 100 sprint
    #6 150 smooth r/10 50 sprint
    #7 175 smooth r/10 25 sprint
    #8 200 smooth
    #9 200 sprint

    100 ez

    Turn and streamline work as a continued warm down.

    3300

    I would have loved to have been able to mix in some stroke or IM's on the set of 200's but decided not to rock the boat. There was plenty of rest for some fast swims. I think I am getting in better shape. I am not as winded after the fast swims. Maybe I am not pushing it hard enough.
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  15. Team Practice

    10 min choice

    3 x 225 @ 3:30 (75 stroke/150 free) cruise

    1 x 600 @ 9:00
    4 x 50 @ 60 Sprint
    2 x 400 @ 6:00
    4 x 50 @ 60 Sprint
    3 x 200 @ 3:00
    4 x 50 @ 60 Sprint

    50 EZ

    Broken 500 at 90 %
    (25,50,75,50,25,25,50,50,25,25,50,75,25)
    25's fly @ 30
    50's free @ 60
    75's breast @ 1:30

    200 w/d

    4625

    I picked the 1:30 base today and was glad I did. I swam relatively well today but felt very sloppy. Just couldn't put it all together. Had I done the 1:20 base I would have really suffered. On the broken 500 I was able to regain control to finish out the workout on a positive note. I need to get in some more pool time but work continues to get in the way.
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  16. 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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  17. 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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  18. 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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  19. 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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  20. 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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