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Swam w/ Dave and Dave. Scrimmaged w/ my sons U19 soccer team last night. I used to be able to run circles around these kids. Now they just make me look bad. And the leave me tired for the next day of swimming.

SCY

600 warm up

4 Rounds of:
* 75 Pull - 1:00
* 75 Kick - 1:20
* 75 Reverse IM, no free - 1:15
2:00 Break

4 Rounds of:
* 75 Pull - :55
* 75 Kick - 1:20
* 75 Reverse IM, no free - 1:15
2:00 Break

4 Rounds of:
* 75 Pull - :50
* 75 Kick - 1:20
* 75 Reverse IM, no free - 1:20
100 Easy

10 x 100 Up/down kick - 1:30 (:05)
Best I could do is get up to 75 kick/25 free. Skipped one to chat w/ Dave.

16 x 25 - :30 Odds no breath, evens easy free
10 x 50 kick w/ fins - 1:00 odds underwater sdk down/easy back, even easy

150 Cool down

(5450 Total)

Swam w/ Dave, Dave and Dave this morning. Pretty light workout again.

SCY

600 Warm up

2 x 50 - 1:30 Fly, Br @ 200 pace

200 free @ 1650 pace (2:17 - a bit faster than I wanted)

100 Cool down

(1000 Total)

I think we are going to make a quick visit to the pool tonight and then get some rest for tomorrow.

Shoulder pain has gone down considerably. I'm still putting away the paddles until after the meet. Swam w/ Dave, Dave and Roger. Keith and Dave did their own thing in the adjacent lane.

SCY

700 Warm up

8 x 50 - :50 IM Order x 2
2:00 Rest
10 x 100 IM - 1:25
50 Easy
Made the IMs (1:22s-1:23s). We did this late last year and I made it a lot easier. I'm far more worn out right now.

8 x 100 Up/down Kick - 1:40 (:05) base stroke fly
50 Easy

4 rounds of (IM Order by round):
* 50 Kick - 1:10
* 25 Stroke, no breath - :30
* 50 Kick - 1:10
* 25 Stroke, no breath - :30
* 50 Kick - 1:10

5 x 200 - 3:00 Convert Free -> Fly (made it - 2:59)

200 Cool down

(5000 Total)

Swam w/ Dave, Dave, Danny, Meredith and Roger. Dave, Ray and Keith did their own thing a couple lanes over.

SCY

600 Warm up
200 IM, 12.5 kick/12.5 swim


2 rounds of:
* 4 x 25 - :40 Shooters w/ fins, IM Order (Front, back, sdk w/ br pull, flutter)
50 Easy


8 x 25 -:40, IM order; Odds build, evens fast
50 Easy


8 x 25 - 1:00 burst 15M + cruise
50 Easy


3 rounds of
* 4 x 50 IM Order - 1:30, break for :10 @25
* 1 x 50 Easy
100 Easy


3 rounds of
* 5 x 50 kick w/fins - 1:30, odds afap, evens easy
Did middle round br kick w/o fins. Made sub-:40s (:37.5 on one). Didn't think I could do that.
50 Easy


1000 Timed, alternate 100 Pull w/ 100 Kick (13:20)


200 Cool down


(4400 Total)

Swam w/ Dave, Dave and Dave. Played soccer yesterday despite feeling a sore throat coming on. It was just too nice to stay indoors. After taking about a month off from soccer, things were hurting this morning. Felt about 90% through the workout. I could make the intervals but I just didn't have the energy to push hard.

SCY

700 Warm up

200 Free - 3:00
2 x 100 IM - 1:45
100 Pull - 1:30
2 x 100 IM - 1:40
100 Pull - 1:30
2 x 100 IM - 1:35
50 Easy

200 IM or 100 Fly/100 Free - 3:00
7 x 200 - 3:00 Convert 25 kick/175 free -> 100 IM kick/100 free -> 25 kick/175 free
200 IM or 100 Fly/100 Free - 3:00
For the first time ever, I opted for 100 Fly/100 Free. Fly was working today so I stuck with it.

10 Rounds of:
* 100 Free - 1:10
* 50 Easy - 1:10
I did these a little different. I kept doing 100s on 1:10 until I couldn't make the interval and then did a 50 easy on 1:10. Never got past 2 100s and only made 4 100s on 1:10.

250 Cool down

(5500 Total)

Swam w/ Dave, Dave, Dave, Keith, Roger, Aundrey, Meredith, Meredith's sister and Danny. Felt pretty good today. Fly was strong and I had a pretty decent 1650.

SCY

600 Warm up

3 rounds of:
* 100 Fly - 1:30 (made 1:20-1:25)
* 25 Kick/75 Free - 1:30
* 50 Kick/50 Free - 1:30
* 75 Kick/25 Free - 1:30
50 Easy

1650 Timed - Open turns every 400 (4:55, 4:53, 4:52, 4:51, :34 - 20:05)
100 Easy

16 x 50 - 1:00 (4 x [2 Easy fly, 2 hard pull])
100 Easy

12 x 50 Kick - 1:00
* 1-6 SDK w/ fins down, easy back
* 7-12 Kick w/ board

200 Cool down

(5300 total)

Great! The blogs are back! Swam w/ Dave, Dave, and Keith. Got the latest psych sheet for the NAC Masters Sprinting Turkey Classic. I'm seeded first or second in way too many events. Now, I'm second guessing my times! Gotta keep telling myself it is for fun. I picked today's sets in order to get ready for the meet Sunday. Lots of 125s and 75s to get used to the SCM distance.

SCY

700 Warm up

10 x 125 - 2:00
* Odds hard stroke (made 1:35-1:45)
* Evens easy free
100 easy
I did the first fly and made 1:35 or so. First 75 felt great. Last 50 felt horrible. Rest were breaststroke. Started on 1:45 and tweaked things until I could make 1:40 on the last couple. Fly is in the ballpark of my seed times. Breaststroke is a few seconds off. Hopefully the dive and the competition help me go a little faster.

10 x 75 - 1:15
* Odds hard breaststroke (made 1:00-1:05)
* Evens easy free
100 Easy

4 x 200 - 3:00, descend (2:35, 2:28, 2:23, 2:18)
2:00 Rest
Timed 225 (2:35)
75 Easy
This is close to where I want to be Sunday. The first 100 was very fast and I was feeling the cumulative yardage of the workout at this point. I should be faster at the meet.

5 x 50 - 1:00 SDK w/ fins down, easy back
6 x 50 Pull - :50 Descend (made :27s at the end)
6 x 50 Kick - 1:00
4 x 50 Pull - 1:00 (made :29-:32)

200 Cool down

(5250 Total)

Swam w/ Dave, Dave, Ray, Meredith, Roger, Aundrey, Leah, and another age grouper. Felt fairly good for having played soccer yesterday. My knee is a little tweaked but nothing to complain about really. Back is doing exceptionally well.

SCY

600 Warm up

5 x 300 - 4:30
* Odds IM
* Evens Free
100 Easy

8 x 150 - 2:30 Stroke/Kick/Free
100 Easy

8 x 75 - 1:15 Sliding IM
8 x 37.5 - :40 (?) IM Order (Snappy turns)
100 Easy

5 x 100 Pull - 1:30, Descend (1:12, 1:10, 1:05, 1:03, :59)

250 Cool down

(5250 Total)

Swam w/ Dave, Dave, Ray, Ray's wife, Keith, Dave and Whitney. Made 500 miles today. I was a bit disappointed when the GTD yardage after entering it yesterday said 499.97. I was 58 yards short. Had I known, I'd have done an extra 100. Oh well... at least I made it. I think I'm about a month ahead of last year's pace.

SCY

500 Warm up

10 x 50 Fly - :50 Descend (Did free on #7)
1:30 Rest
5 x 100 IM - 1:45
100 Easy
Started the fly on :46 and worked down to :40. Needed a break on #7. Descended the IMs as well. My arms were shot after the fly so I was dong 1:30 on the first. As I recovered, I worked down to 1:17.

4 x 300 - 4:30 (100 Pull/100 Kick/100 Stroke)
100 Easy
Shooting for :10 rest inbetween each of these. Stroke was IM order. Played it close on the backstroke but made it.

6 x 150 - 2:30 (50 Stroke/50 Kick/50 Free)

200 Cool down

(4000 Total)

Swam w/ Dave, Dave, Cameron and a couple others. Backed off the distance a little today.

SCY

500 warm up

3 x 100 Free - 1:30
2 x 100 Free - 1:25
1 x 100 Free - 1:20
3 x 100 Free - 1:25
2 x 100 Free - 1:20
1 x 100 Free - 1:15
100 Easy

Sprint stuff:
5 x 50 Free - 1:15 (25 Easy/25 hard, 25 hard/25 easy, 50 easy, 25 hard/25 easy, 50 hard)
50 Easy

10 x 50 kick - 1:10
I did IM Order, 75 yds on br kick.
100 Easy

3 x 100 Stroke - 1:45 (Fly, back, br)
2 x 100 IM - 1:40
1 x 100 IM - 1:35
3 x 100 Stroke - 1:40 (Fly, back, br)
2 x 100 IM - 1:35
1 x 100 IM - 1:30

200 Cool down

(4150 Total)

Swam w/ Dave, Dave, Roger, Charlie and Cameron. I played pickup soccer last night. Fun but exhausting. Kick sets weren't pretty today. We found the workout we used laying on the floor. Roger thought it was from one of the MSA swimmers or coaches. Some things needed modification (like the 8 x 75 on :50) but we followed it for the most part.

SCY

500 Warm up

2 Times through:
* 200 Free - 3:00
* 100 IM - 1:45
* 100 Kick - 1:45
* 100 IM - 1:45

8 x 75 - 1:00
6 x 50 Free - :50
4 x 100 - 1:40 Build
50 Easy

8 x 75 Kick - 1:30
6 x 50 Stroke - 1:00
8 x 75 Swim/Kick/Pull - 1:25
50 Easy

12 x 25 Easy/Hard - :40

Roger, Dave and I stuck around for an extra 800 yds...

8 x 50 Swim/50 Kick - 1:40 (IM order x 2 for swim, match a different kick w/ each stroke)

100 Cool down

(5600 Total)

Played soccer last night. Along with our regulars, 5 youth coaches from England played with us. I think we ended up playing 7 v 7 with a couple subs. They were all 18-25 and in significantly better shape than the rest of us. Things moved so fast, I had a lot of trouble keeping up. Defensively, I was burned regularly. I seemed to play better at forward where my speed made up for my lack of skill.

Practice this morning was pretty much the same thing. Phil brought his friend Cameron who was somewhere in the middle of the pack of the 200 Br swimmers at the Olympic trials. With Sam and Charlie, we had a good mix of college swimmers in our workout. I had no chance of keeping up but it was fun having them there.

SCY

600 Warm up

5 x 200 - 3:00 (Odds IM)
100 Easy

4 x 125 - 1:45
1:00 Break
4 x 75 Sliding IM - 1:15
200 Easy

4 x 125 IM - 2:00
1:00 Break
4 x 75 - 1:00
200 Easy

4 x 125 Kick - 2:15
1:00 Break
4 x 75 Pull - 1:30 (sprint - :45, :45, :42)

100 Cool down

(4600 Total)

Swam w/ Dave and Dave. My back has gone from marginal to very painful. It was hurting yesterday but sometime last night I rolled over and really aggravated it. It improved as the workout went on but flip turns hurt pretty bad.

SCY

400 Warm up

3 Times through:
* 2 x 50 Pull - :50
* 2 x 50 Kick - 1:10
5 x 50 Br - 1:00 Descend (down to :38)
50 Easy

10 x 100 Up/Down Kick - 1:40 (:10)
5 x 50 Bk - 1:00 Descend (down to :38)
3 Times through:
* 2 x 50 Pull - :50
* 2 x 50 Kick - 1:10
5 x 50 Free - 1:00 Descend (down to :29)
50 Easy

6 x 100 Up/Down Kick - 1:40 (:05)
Ran out of time... no cool down

(4050 Total)

Swam w/ Dave and Dave. Dave C joined us for a relay at the end of the workout. My back continues to hurt. I've got no flexibility and it is tough to do flip turns. Near the end of the workout, it felt better. If it doesn't get better this week, I'm going to have to get it checked out.

SCY

400 Warm up

4 x 100 - 1:30 convert Free to kick
5 x 200 - 3:10 convert Free to fly
50 Easy
Made the fly. This helped some since it limited my flip turns.

4 x 75 Breaststroke - 1:30 (1:05s, finished on 1:00)
50 Easy

200 Free - 2:30
150 (50 fr/50 stroke/50 fr) - 2:30
200 Free - 2:30
150 (50 fr/50 stroke/50 fr) - 2:30
200 Free - 2:30
3 x 100 Stroke - 2:00
25 Easy

20 x 50 Relay from dive - 9:20 (made 9:41)
Didn't get any splits but I think I was going :27-:29.

125 Cool down

(3800 total)

Swam w/ Dave, Dave, Brandon and Mary next to Sally, Bob and Bob at the HSV Nat. Long course setup today.

LCM

800 IM Easy warm up

50 Free
100 IM (change strokes at midpoint in pool)
150 Free
200 IM
4 x 100 Kick

100 Free
200 IM
300 Free
400 IM
4 x 100 Pull

4 x 50 IM Order
200 Free easy
200 Kick
4 x 50 Reverse IM Order
200 Free easy
200 Pull

200 Cool down

(4500m Total)

Solo again. Another wave of storms came through this morning so I swam at 2:30. Picked up a lanemate for a while but he was a heads-up breaststroker. He quickly scurried into a new lane when it came open. Probably didn't like me swimming fly towards him.

SCY

400 Warm up

5 Times through:
* 50 Hard Kick - 1:00 (IM Order)
* 50 Easy Pull - 1:00

5 Times through:
* 200 IM - 2:45
* 200 Pull - 3:00
100 Easy

5 Times through:
* 50 Kick w/ Fins - 1:00 (IM Order)
* 50 Easy Free - 1:00
50 Easy

10 x 100 Up/Down Kick - 1:40 (:05), base stroke fly, start w/ 50 kick/50 fly

200 Cool down

(4750 Total)

Swam w/ Dave and Dave. Pushed straight through this workout w/o breaks except before the last 400 at the end.

400 Warm up

8 x 50 Pull - :50 2 Easy/2 Hard
100 Stroke - 2:00 (did fly)
8 x 50 Kick - :50 (br)
100 Sroke - 2:00 (did fly)
200 IM - 3:00 (2:45)
8 x 50 Pull - :50 2 Easy/2 Hard
100 Stroke - 2:00 (enough fly... did backstroke for some recovery)
200 IM - 3:00 (2:45)
300 Free - 4:00 (3:45)
8 x 50 Kick - :50 (br)
100 Stroke - 2:00 (did backstroke)
200 IM - 3:00 (2:42)
300 Free - 4:00 (3:40)
2:20 Rest
400 Free - 5:00 (4:46)
Got lazy on the flip turns... could have gone a lot faster if I had paid better attention to these. Still a reasonably good effort after a long workout.

200 Cool down

(4200 total)

Swam w/ Dave x 2. Pool temp 86.

SCY

500 Warm up

4 x 100 - 1:30 Convert Free to IM
2:00 Break
8 x 100 Up/Down Fly - 1:30 (:10) Start w/ 100 fly
8 x 100 Up/Down Fly - 1:30 (:05) Start where you left off from above.
100 Easy
These just plain hurt. Dropped straight to 25 fly and then built back up to 75 fly on #8. Each time I got up to 75 fly, I'd have to drop down to 25, recover and build back up. Made more fly that ever before in this. Eventually I'll be able to hold 50/75 fly through the whole set.

1 x 300 - 4:30 (1st 75 fly)
1 x 300 - 4:15 (1st 50 fly)
1 x 300 - 4:00 (1st 25 fly)
2:00 Break
1 x 300 - 3:45 (3:29)
50 Easy
Felt pretty good throught the last 300. Foot started cramping after that.

5 Times through
* 100 Hard - 1:20
* 50 Easy - 1:00
Had nothing left for these. I did recover a bit and mad the last one on 1:03.

200 Cool down

(4800 Total)

Swam with Roger, Dave and Dave. Wore my Nike jammer. Pool temp ~83.

SCY

400 Warm up

2 Times through
* 25 Fly - :30
* 25 Free - :30
* 50 Fly - 1:00
* 50 Free - 1:30
* 400 IM (5:35, 5:40)
* 50 Easy
* 200 IM - 3:30 (125 Fly/25 Bk/25 Br/25 Fr)
* 300 IM - 5:30 (150 Fly/50 Bk/50 Br/50 Fr)
* 175 Fly - 3:00
* 175 Free - 2:30
* 50 Easy

10 x 50 - :45 (#1/2 and #6/7 we did 75 fly/25 free)
200 Easy fly

50 Cool down

(4150 Total)

Swam w/ Dave. Other Dave is sick. Wore my Nike jammer. Pool temp back around 85. Pushed hard at times today but was careful not to end up like yesterday. Seemed to do fine. IMs felt good.

SCY

400 Warm up

4 Times through:
* 25 Kick - :30
* 25 Fly/25 Free - :45
* 25 Kick/25 Fly/25 Free - 1:15
* 25 Back/75 Free - 1:30
* 100 Free - 1:25 (Tried to go 1:15)
* 100 Free - 1:20 (Tried to go 1:12)
* 100 Free - 1:15 (Tried to go 1:10)
100 Easy
Missed a couple 1:10 attempts but did some 1:09s... once on a 1:20 interval when I wasn't trying. Not sure how that happened and I wish I knew what I did.

5 x 200 IM - 3:30 (2:50, 2:47, 2:45, 2:43, 2:42)
100 Stroke - 2:00
200 IM - 3:00 (2:48)
300 Free - 4:00 (3:40)

200 Cool down

(4500 Total)