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This was just what I needed for the middle of the week. A workout with some low intensity swimming. All we were expected to do was keep good form and really work the turns. It was a great opportunity for me to really concentrate on what I was doing without worrying about the clock.

400 Choice
400 IM Drill
12 x 75 Pull @ 1:05
50 EZ
8 x 50 fly/back by 25 @ 65
8 x 125 @ 2:00 (4 SDK off each wall)
50 EZ
8 x 50 back/breast @65
6 x 100 dolphin kick w/fins @ 1:30
8 x 50 breast/free @ 65
100 w/d

4700

We actually cut out two of the 100's kick because of time constraints. I was so glad to be able to really pay attention on my strokes on a easy interval.

I have decided to get back into doing my old dryland routine that I was doing last summer. It was a mix of P90, yoga, a little bit of weights, and a lot of stretching. I miss the way I felt while I was doing all the extra dryland. It will all work out fine unless the wife starts to complain about not seeing me much. She probably thinks that she sees me too much already.
.

A little something different today.The idea was to get as many reps in as possible for each exercise. Then coach would record them, probably for some kind of punishment later on.After all recordings were made, we had approx. 30 sec. of rest before the next one. Kind of fun to do something different and it all went by very fast.

10 min. Warm up

10 min. N x 100 kick w/fins R:5

10 min. N x 200 pull R:20

10 min. N x 100 stroke(all the same) R:10
I chose backstroke

10 min. N x 50 free work the turns R:10

10 min. N x 25 shooters w/fins R:10

10 min. N x 75 free R:5

w/d

Felt great during the 100's stroke. It has been a long time since my backstroke has felt worth a flip.

I was dreading the 75's at the end. My legs actually stayed with me and I cruised right along on them.

I have already been working on my goals for next SCY season. We don't have any LC pools anywhere around here so I don't have much else to think about.

My focus events will be the 200 IM and the 500. I am so close to bettering my 200 IM B70 time, so I am pumped about that. I still have this burning desire to swim the 400 IM just to to say " I DID IT!" My fly is what I need to spend time on and that scares me.

Today I traveled up to Charlotte to watch the prelims of the Ultraswim meet. What an awesome experience! Way too many things to comment on with so many fast swims. Very nice to have that much talent 3.5 hrs away.

My schedule for the this weekend cleared out this past Monday, the day after they stopped selling tickets online. Aquageek did his best to advise me and even try to find me a ticket. It all worked out fine and now I owe Bill for his time and efforts during his own busy schedule.

The meet ran very fast. The first session was finished by 11:50. Less than three hours!

A few things that really stuck with me.

1.Coughlin has the smoothest backstroke if have ever seen and some awesome underwater skills.

2.Shanteau's hands are very fast and he "rides" the glide.

3.Lochte's underwaters are crazy fast and long.

4.Soni looks much smaller in person than on TV.

5.Even when Phelps is standing by other tall and lean athletes his arms look twice as long as theirs. His 200 fly looked effortless.

Just a few of my thoughts. A extremely fun day and probably the fastest three hours of my life.

Now back to the real world of chores and problems at work.

Very small group tonight at practice. I even got my own lane the second half of practice which was nice.

Continued to work on some pacing. Used the tempo trainer a lot tonight. Coach and I are really working hard trying to get my pacing right.

200 CHOICE
200 KICK (100 BREAST, 100 FLY)
10 X 50 @ 1:15
ODDS: STROKE EZ
EVENS: FREE (25 1 BREATH, 25 EZ)

15 X 100
1-5 @ 1:45 DESCEND
6-9 @ 1:35 DESCEND
10-12 @ 1:25 DESCEND
13-14 @ 1:15 DESCEND
REST 1:00
15 SPRINT

10 X 50 KICK
1-5 @ 1:05
6-10 @ 45 W/FINS

REPEAT SET OF 100'S ABOVE

200 W/D

4600

DID REALLY WELL TONIGHT. THE KICK SET KILLED MY LEGS FOR SOME REASON. THE INTERVALS WERE NOT HARD BUT MY QUADS REALLY FELT IT. I HAVE HAD PROBLEMS WITH LEGS STARTING TO CRAMP UP ON ME LATELY WHICH HAS NEVER BEEN A PROBLEM.

A quick little freestyle workout with the team. It was all about pacing today.

400 Choice

12 x 25 kick w/fins @ 30
alternate front, back, and side

500 pull @ 6:45
500 swim @ 6:45
10 x 100 @ 1:25
500 swim @ 6:45 breathe 1/3
500 pull @ 6:45 breathe 1/3

200 w/d

3900

I have found that bilateral breathing really kills me. It is getting easier for me but it is hard to teach a old dog new tricks. I figure even if I don't do it in a race, doing it in practice will even my stroke out.

A lot of stroke work today. The intervals were not to tough so we could really work our turns and SDKs. I tried to keep a even pace throughout all of the swims.

Not very many people came to practice this morning and I actually got my own lane which was nice.

300 Choice

200 Fly kick
alternate front/back by 50

2000 IM Broken
5 x 100 fly @ 1:45
4 x 125 back @ 2:15
2 x 250 breast @ 4:15
500 fr @ 6:30

4 x 25 scull choice (no interval)

1200 IM Broken
6 x 50 fly @ 60
4 x 75 bk @ 1:30
2 x 150 br @ 2:45
300 fr @ 4:00

10 x 50 kick/swim by 25 @ 60
mix up strokes

200 very EZ

4500


I love doing IM or stroke workouts. I have a burning desire to swim a 400 IM sometime just to say I did it. My fly is the major problem. Along with technical issues the fly is a big mental problem for me. I had an opportunity to work on it today.

Bilateral breathing shouldn't be that hard but it is for a forty year old that doesn't swim that way. I have no problem doing it when the intervals are not extremely tough for me or when I am warming up. I need to make it a habit.

I think coach wrote this workout with me in mind. It was designed so we could get a good bit of distance in while concentrating on our breathing pattern.


300 Choice (snorkel and bouy)

10 x 25 kick
odds. fly on belly
evens. fly on back

Broken 2500 w/10 @ each break breathe 1/3
(20,14,11,10,9,8........1)
This was like the Davis Mile only longer.
Increase effort as distance decreases.

400 pull cruise

10 x 25 @ 30
odd. fly
even. breast

500 for time breathe 1/3

200 w/d

4400

I actually loved this workout because I could really concentrate on what I suppose to do and not worry about a interval.

I moved over one lane and let the "real" distance swimmers go ahead and do what they do best. They worst thing thing about the Davis Mile type swims is when your mind wanders off for a bit and you lose track of where you are.

Not very many people came to practice tonight. There must be something good going on around town that I didn't get the memo.

Had a great practice tonight and actually felt longer then I usually do. Maybe I am catching on to something. I guess if you listen to your coach you may even improve.

We had a very short warm up so I used the first little bit of the main set to keep warming up a little.

300 choice (snorkel and bouy for me)

3 x 125 @ 1:35
rest 30
1 x 125 @ 1:30
rest 35
2 x 100 @ 1:30
rest 35
3 x 100 @ 1:25
rest 40
3 x 100 @ 1:20
rest 45
3 x 100 @ 1:15
rest 50
3 x 100 @ 1:10
100 EZ

Put some fins on for some fly kick

2 x 125 @ 2:00 cruise
25 shooter @ 1:00 fast
1 x 150 @ 2:00 fast
2 x 100 @ 1:30 cruise
1 x 125 @ 1:30 fast
25 shooter @ 1:00 fast
3 x 75 @ 1:00 moderate
1 x 100 swim EZ

2 x 250 pull w/snorkel @ 3:30 cruise

3900

I did really well on the 100's until the 1:10 interval came around. I ended up just giving it all I had and taking 3-4 seconds rest since I couldn't make it.

My quads really felt it during the rather long kick set. They didn't cramp up but they really hurt in the end.

This morning was just one of those quiet morning practices. I think everyone was thinking about getting home to enjoy the nice weather we finally have here on the coast.

I think we all just kind of swam through practice. Not too slow but definitely not very many high quality swims.

Coach had a great workout though. I am trying to learn how to bilateral breathe so I worked on that as much as I could .

600 (200 swim/100 kick)
8 x 50 (odds kick/swim , evens drill/swim)

2 x the following

4 x 100 @ 1:30 hold a good pace
400 pull negative split w/30

8 x 50 @ 60 (IM order/free)

4 x 100 IM @ 1:50

400 pull negative split

8 x 50 @ 55 ( descend stroke count 1-4)

200 w/d

4400

The intervals were not difficult I just was not all there today. Nothing very impressive but I'll take it and move on.

Time to get some chores done and then get outside to enjoy some sunshine this weekend.

We worked on more pacing tonight. Started out with a nice long warm up followed by a rather long main set.

My lane mate tonight is definitely the distance diva of the entire team. I knew I wouldn't be able to hang with her for very long so I just swam practice like I was by myself.

4 x 100 choice w/15
8 x 25 @ 45 choice drill
4 x 100 pull w/20
2 x 200 kick w/20
4 x 25 @ 45 swim @ 90% effort

The following was concentrating on switching between 90% effort and about 80%.

6 x 400 w/30
#1 last 100 90%
#2 third 100 and last 50 90%
#3 second 100 and last 50 90%
#4 first 100 and last 50 90%
#5 first and last 100 90%
#6 alternate effort by 50

200 EZ

4100

The first three felt fast, long, and smooth. Number four got sloppy quickly. Number five was awful and I was not having fun any more. The last one I was able to pull it all back together. I think I was really looking forward to the warm down followed by a nice long hot shower.

I probably should to some serious stretching tonight but my chair feels so good.

Looking forward to some basketball in the next couple of weeks. Lets what the Spartans can do now that it is show time.

I absolutely love to do these kind of workouts every now and then. Lots of rest, don't worry about how fast you are going. Just concentrate on what you are doing.

Since today was a typical Monday I was especially grateful for not having a killer workout.

600 Choice

4 x 50 25 fly/25 dolphin kick on back
4 x 50 25 fly/25 back

2 x through the following
100 IM kick
100 IM drill
100 IM build

4 x 50 25 back/25 back kick
4 x 50 25 back/25 breast

2 x through the following
100 IM kick
100 IM drill
100 IM build

4 x 50 25 breast/25 breast kick
4 x 50 25 breast/25 free

300 w/d

3300


I could bet my pay check that practice on Wed. will not be easy since coach threw us a bone tonight.

BTW , what the heck is this?

Now that I clicked on it I now know that it is a "bighug".

Worked on some more pacing today. I really need it. Felt good through most of it I just didn't swim quite as well as I felt. That's alright, I'll take what I can get.

10 Min. mix up w/u
4 x 50 free drill (coaches choice)

2 x 500 w/10
Hold 1:15's for me. Did good on the first one, second one got sloppy.

50 EZ

Broken 500
(3 x 100 w/10, 4 x 50 w/10)

50 EZ

6 x 50
Drill to flag, hit turn hard and sprint 25 AFAP.

50 EZ

4 x 225
(150 free, 50 stroke , 25 stroke sprint)

6 x 75 w/20
(25 drill, 25 build, 25 sprint with 10 push ups after each 75)

300 w/d

4500

We were running out of time so we took a vote and skipped the 4 x 225. So actually we only went 3600. I may have cast my vote for the wrong item. The push ups after the sprints were not very fun.

I was glad to be able to mix in some stroke swims after all the free we did on Monday. Not too much fast swimming tonight. Mostly working on some technique with a few fast sprints mixed in.

10 min. choice w/u
200 dolphin kick on back

3 x the following
200 stroke moderate @ 4:00
2 x 100 stroke build @ 1:50
2 x 50 sprint @ 1:30

Went back on rounds one and three, breast on round two.

8 x 75 pull cruise
1 - 2 fly @ 1:20
3 - 4 back @ 1:20
5 - 8 free @ 1:05

16 x 25
1 - 8 stroke build @ 35
9 - 12 stroke sprint @ 40
13 - 16 free DPS @ 30

Went odds back and evens breast.

300 w/d

3700

Backstroke felt very smooth tonight. My breaststroke kick was not very powerful but my turns were nice and long.

We don't use toys that often during team practice. I was surprised to see the workout tonight. The focus of the main set was to hold a fast pace with the use of various toys. I had fun with this and felt strong on the final set of sprints.

I tried lifting some weights this morning. High reps. with some light weight just to ease into it. I haven't lifted in about a year. I got hooked on P90 but needed a change. So I took my favorite P90 workouts and have tried to add in some weights also. We will see how long this lasts or how long it takes for the wife to say that she never sees me anymore.

200 SWIM
200 IM DRILL
200 DOLPHIN KICK ON BACK

6 X 500 REST 60
1. STROKE CHOICE
2. SWIM (HOLD RACE PACE PLUS 5)
3. PULL (HOLD RACE PACE)
4. ASCEND BY 100 W/FINS & PADDLES
5. DESCEND BY 100 W/FINS & PADDLES
6. EZ (25 SWIM/ 25 KICK/ 50 BUOY)

5 X 100 @ 3:00 ALL OUT SPRINT

300 W/D

4400

The focus for today was to keep my stroke long and work on a little bit of pacing. I have really let my stroke fall apart when my body has had enough lately. Plus, I have struggled with pacing my swims.

Pacing will be my focus for awhile.

The last bit of the "broken" 1000 was a little to fast for me today. I did the best I could and am happy with what I did.

The little sets afterward were really designed to get our strokes back to normal and stretch out.


400 FREE
100 STROKE

100 @ 1:20
200 @ 2:34
300 @ 3:45
400 @ 4:48

5 x 100 @ 2:00 BREATHE 3/5/3/5 BY 25 LONG AND SMOOTH

5 TIMES THROUGH
50 @ 50 SMOOTH PULL
50 @ 50 BUILD (PADDLES ONLY)
50 @ 1:20 ALL OUT (PADDLES ONLY)

8 X 50 @ 60
WORK ON LONG STROKE WITH SIX BEAT KICK

450 W/D

3600

I WAS GLAD TO HAVE SOME DRILL TYPE SETS AFTER THE FIRST SET. i HAVE A LOT OF POOL WORK TO DO. ONE DAY AT A TIME.

This week has been a extremely difficult one for me. Work has absolutely worn me out both phyically and mentally. I really was not motivated to wake up and go to practice this morning which is not normal for me. It has rained here for about a week straight and today is the perfect day to sleep in and lounge around.

Instead of listening to what my body wanted to do I got up went to the pool. I decided with a big meet two weeks away I shouldn't miss any pool time even if my mind wasn't completely in it.

Glad I went. Had a great practice!! Didn't feel very smooth but I felt fast if that makes sense.

Not a hard workout, just focus on the fast stuff.

800 Mix up

4 x 50 [25 fast/25 ez] @ 60 went IM order
3 x 100 @ 1:45 build within 100
4 x 50 [25 fast/25 ez] @ 60 went IM order

Three rounds of the following
200 EZ pull @ 3:15
100 FAST @1:45
100 EZ pull @ 1:45
50 FAST @ 60
50 EZ @ 1:30

400 IM [25 kick,25 drill,25 swim,25 free]

4 x 100 IM @ 1:45

200 w/d

We decided to skip the 4 X 100 IM's and work on some starts along with some relay starts. So glad I didn't sleep in. I was very fast for me on the fast stuff and can always use some work on my starts. This workout was just what I needed to get my mind right after a rough week.

Today our club hosted a swim clinic with Rowdy Gaines. What an awesome event!!!

We had three hours with Rowdy teaching us and helping us. Then we ate lunch at the fitness center and were able to pick Rowdy's mind about anything we wanted. Following lunch we had a relay meet in which he participated in. The whole day was a great experience!

I can honestly say that I don't think I have ever meet anyone who loves the sport as much as he does. I was somewhat amazed at how approachable he is. What a great person!

Wonderful food , great swims , and a whole lot of information. My thanks to Rowdy, my coach, and my teammates that made this all happen.

Growing up in Michigan I should be use to nasty winters. That's why I relocated to the south.

I am amazed every winter at how the "threat" of bad weather shuts the town down.

For instance, we were suppose to get 1" of snow here at the beach today. Schools were canceled last night around 6pm for today and we have a two hour delay for tomorrow.

I went to practice tonight and the entire fitness complex was closed. No swimming tonight. I guess I will switch gears and do some P90X and get ready to watch the football game.

I had better go get some bread and milk before we get "snowed in" here at the beach.

I will take a long hot summer over a long cold winter any day.

Sat. morning team practice. This has been a long week. Maybe because it is the first week back to normal work and life schedules after the holidays but my mind and shoulders need a break. Plus we have not seen the sun much this week which is very unusual here at the beach.

The speed work we have been mixing in lately has been killing me. However, I have been able to do better at some tighter intervals so that makes me happy.

450 w/fins {100 swim, 50 kick}
8x25 @30 shooters w/fins
8 minute kick no fins
alternate ez/fast on coaches whistle
12x25 @30 {2 drill, 1 build}

3 rounds of the following
100 EZ @1:30
100 MOD. @1:30
100 ALL OUT @2:30

100 EZ

10x75 PULL @ 1:10 breathe 1/5

2x400 w/30
groups of four , each person leads a 100

3x25 w/turn from the blocks

200 w/d

3775 + 8 minute kick SCY

THIS ONE WENT BY QUICKLY. I STILL AM NOT A HUGE FAN OF THE 100 DISTANCE OF ANYTHING. TRIED TO STAY LONG AND KEEP A GOOD PACE THROUGHOUT THE MAIN SET.

400 SWIM
100 IM DRILL

MAIN SET WAS CONTINUOUS

8X100 FREE [4@1:40,4@1:30]
8X100 IM [4@1:50,4@1:40]
8X100 PULL [4@1:30,4@1:25]
50 EZ

8X100 FREE W/FINS [4@1:25,4@1:20]
50 EZ

450 [3X 50 BK,50 BR KICK,50 FR]

200 W/D

4450 SCY

DITCHED THE PADDLES ON NUMBER SIX OF THE PULL SET. QUADS CRAMPED UP BAD OFF THE WALL ON NUMBER FIVE OF THE FREE WITH FINS. OTHER THAN THAT IT THINK I DID FAIRLY WELL TONIGHT.