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Repeated monday because i really wanted to do one full round of the speed work.

Now i will be relegated to the pool at the Pop Century for the next 5 days. Disney here I come.

400 free
5x50@:50 fr w/paddles
5x50@1:00 kick w/zoomers
6x25@:40 1 breath w/zoomers
50 EZ
6x25@:50 burst + cruise
50 EZ

Rest was with zoomers 25's are good technique
8x25@:45 fly
100 fast free in 1:06
200 EZ
6x25@:45 back
100 fast fly broken at 50 and 75 for :15 went 1:43 which would be 1:13 removing the rest
200 EZ
4x25@:45 breast pull
50 AFAP Fly went :35
100 EZ
2x25@:40 free
50 AFAP Free went :31
100 EZ

Total 2700 yards

Disney here I come

I hate coverting scy workouts to lcm but this one went well.

500 free
6x100@1:45 free w/paddles & zoomers held 1:30s
100 fast flutter kick w/zoomers
4x25@:45 shooter w/zoomers this is hard from mid pool
100 EZ

6x75@2:00 fly w/zoomers held 1:22s
50 fly
100 fly kick fast no fins
4x25@:45 shooters no fins
100 EZ

2x75@2:00 #1 fly 1:23 #2 free 1:05 this is good for me
100 kick w/zoomers
100 EZ

Total 2600meters before they turned the pool

My usual pool was closed so I had to swim at the Y which opened late so I only got 45 minutes in. But that is better than nothing at all. I will probably try the entire workout again on Wednesday before I go to Disney.

400 free
5x50@:50 free w/paddles
5x50@1:00 free kick w/ zoomers
6x25@:45 free no breaths but I had to take 1 per 25
50 EZ
6x25@:45 brust + cruise
50 EZ

8x25@:45 Fly w/fins easy speed. I am actually finding the large fins disrupt my rhythm I may need to try the zoomers
100 free w/fins AFAP went 1:03
200 EZ w/fins
200 kick easy w/fins

Total 2000 yards

Recovery Day an boy to I need it.

500 choice warm up

1 x 200 DPS free w/paddles, no breathing in or out of turns
4 x 25 fly drill @ :40
4 x 25 easy speed fly perfect technique @ :40
felt really good on these
4 x 25 shooter on belly @ :40

1 x 200 DPS free w/paddles
4 x 25 backstroke drill @ :40
4 x 25 backstroke perfect technique @ :40 felt fast
4 x 25 shooter on back @ :40

1 x 200 DPS free w/paddles
4 x 25 breast drill @ :40
4 x 25 breast perfect technique @ :40
4 x 25 2 breast pullouts UW @ :40

1 x 200 DPS free w/paddles
4 x 25 free drill @ :40
4 x 25 free, perfect technique, 1 breath @ :40
4 x 25 flutter kick shooters w/zoomers @ :40
found it hard to do flutter kick instead of dolphin off the walls, I guess dolphin kick has become a habit now. YEAH!

100 EZ
500 Free kick w/zoomers

Total: 3100 yards

I will be doing weight lifting tonight or tomorrow.

I messed this one up. Misread parts of this one and then had to modify it for long course.

400 free
6x50@1:00 free w/paddles
6x50@1:15 free kick w/zoomers
2x(5x25)@:45 as 1/2 EZ/1/2 Fast, 1/2 Fast/1/2 EZ, EZ,Fast, EZ
50 EZ

200 IM Fast :10R at each 50 when you subtract the rest it was a 3:20
50 EZ
100 FLY 90% in 1:51 which is good for me
50 EZ
100 Free 95% with :15R at 50 andd 75 when you subtract the rest it was a 1:24
100 EZ
50 FLY AFAP w/fins went :38 1 second slower than my best
100 EZ
50 FLY AFAP w/fins went :36!
100 EZ

Total 2200 meters

Had to leave early to go get my car.

This was hard yet easy too.

500 free
8x25@1:00 burst + cruise
50 EZ
8x(25 AFAP + 75 EZ)@ 3:00 odds free evens fly for the 25's. The free I went 17,16,16,16 the fly I went 17,17,17,17 felt really fast on these and did most no breath I think the first 2 were not
100 EZ
8x(25 AFAP kick + 75 EZ)@3:00 w/zoomers again on 25's odds free evens fly. The easy part I just kicked on my back what was funny to me is my quads got sore on the easy ones not the fast ones
250 EZ w/zoomers

Total 2700 yards

Took yesterday off but not because i wanted to. My car broke down and i had to share a vehicle so no swimming yesterday.

Early meeting caused me to have to cut todays workout a little short but got most of it in.

500 free
4x25 scull
8x25@:40 DPS shooters w/fins
4x25@:40 w/fins & paddles 1 breath could not do no breath after the shooters
4x50@1:30 torque drill w/paddles
50 EZ

4x100@3:00 as 25 (12.5 power kick +12.5 EZ kick), 25 same but on back with back start, 25 V scull, 25 same as first
100 EZ

2x(3x100@1:45 R1 free to 80% R2 kick to 90% + 50 EZ @1:00) w/fins
R1 went 1:16,1:11,1:06(this is what i did in my 100 at the meet). R2 went 1:24,1:21,1:18

200 EZ

Total 2550 yards

Don't get me wrong i like LCM just not on Monday. That mean we have to get out a 6:40 so they can turn the pool to SCY. I would rather have had the extra time than the long lane.

500 free
10x(25 shooters +25 EZ)@1:00 w/fins 1-4 belly 5-7 back 8-10 360s
6x50@1:00 free w/paddles
6x25@:45 free overkick, 1-2 breaths based on whether a wall or middle pool start
50EZ

8x25@1:00 burst +cruise. 1-4 kick 5-8 swim
100EZ

2x broken 100 AFAP@10:00. I did 200 EZ after each
#1 w/fins went 1:16
#2 w/paddles & fins went 1:14

That was all i could get done before they turned the pool.

Total 2400 yards

The first event was the 500 free. I was going to do this as a controlled moderate swim. I was in lane 8 and well behind everyone. At the 400 i had caught up with 2 of the swimmers so i sprinted the last 100 and passed them both! Final time was a 6:30.65 a season best.

Next up the 100 IM. I cranked the fly and the back. Leading from lane 8 but then came breast and i could see the girl next to me move past. I figured everyone else had too but i crank the free and broke 1:20 with a 1:19.84 something i haven't done in years.

The 100 free was pitiful. Just had no steam left.

The 100 fly was slow too. All of these events were done in a 3 hour time span.

I do need to figure out my nutrition at these meets because even with eating bananas and muffins and fruit snacks and gatorade I found i started getting run down on both days.

Nationals should be easier with no more than 2 per day and only 1 on the first 2 days. Yes i am still doing the 1650 but as a warmup and i put in a slow time.

My allergies are trying to get in the way, messing up my judgement of where the surface of the water is. Yet i did well overall.

My first event was the 50 fly. My breakout was late, i was already on the surface. I had to take one breath just before the wall. Still managed a 33.75, my best was 33.70. That in my book is right on the money.

My 200 free went really well. This was the best time i have done in the last 2 years 2:26... ? And it felt good for once. This is the race i have never figured out how to do.

The 50 free was ok 29.68. My best this season is only a 29.58 so that is ok too.

The 200 fly was a controlled comfortable swim in 2:13...? Only 1 second off my best time this season. I actually had a race at the end with 2 other people. One beat me and the other one i beat.

Overall with how i was feeling i did well.

Tomorrow I have the 500 free, 100 free, 100 IM, and 100 Fly. Hopefully i my allergies will stay atleast at the same level and not get worse.

I have to remember most mornings i swim on an empty stomach and last night i forgot to eat. Oh well.

Worked on starts since my allergies are kicking in and I was misjudging the surface of the water on my breakouts.

400 free
400 free kick w/zoomers
10x50 from block alt fly and free 15m AFAP 35m EZ free
200 free EZ w/zoomers

Total 1500 meters

Hopefully i will do well on the 50 fly and 50 free tomorrow.

Did as directed to a point. Felt good on fly but my free felt off. Still have one knot to workout in my back which with a tennis ball I should be able to finish getting it out.

500 free EZ. Once again I found myself doing 5 SDKs off each wall
8x25@:45 shooters w/zoomers
2x(50@90% effort + 300 kick w/zoomers steady pace) #1 50 fly in :43 #2 50 free in :35
8x50 from dive. Odds fly 15m AFAP +35 free EZ. Evens free 35m AFAP +15m EZ free work the turn

Total 1800 yards

Unfortunately not swimming is not an option for me so I slept in for an extra half hour and went to the pool.

This was just for loosening my back yet even that can be hard to hold back on

500 free EZ yet I found myself trying to do a minimum of 5 SDK's off each wall
300 free kick w/ zoomers once again easy but did keep a steady pace
200 one arm fly w/zoomers

Total 1000 yards

Was feeling rough still so did the recovery workout today. Tomorrow I will just do a low volume back recovery day alot of one arm fly just keep the back moving.

500 free
10x50@1:00 odds free 2-3 breaths, evens backstroke
10x50@:20 RI kick. odds 25 shooter+25 cruise evens w/board
5x100@2:00 w/paddles/bouy/snorkle 25 scull/75 DPS kept it to 12 strokes
6x50 from block good breakout fast 15m then EZ
8x25@:45 dolphin shooters w/fins
50 EZ

Total 2550 yards

I am needing this recovery week badly. I have a meet this coming weekend. Allergies might be an issue by then wiith all our warm weather.

One good thing about today was the pool was short course! Yeah!

500 free
4x25@:45 scull
5x50@:50 free w/paddles
5x50@1:15 tempo kick held 1:04s good for me goal is to do them in under 1:00
50 EZ

10x25@1:00 burst + cruise 5 kick 5 free
100 EZ

3x(5x50+100)
Round 1 free w/fins
1=fast UW 12.5m +cruise@1:00
2=fast UW 12.5m + fast turn + cruise @1:15
3=fast UW 12.5m + fast 35+cruise@1:30
4=EZ@1:30
5= AFAP UW 12.5m + AFAP swim to wall @1:30
100 EZ

Round 2 kick w/fins
1=15m fast + cruise @1:00
2=25m fast + cruise @1:15
3=35m fast + cruise @1:30
4=EZ@1:30
5=50 AFAP @1:30 went :35 Wow
100 EZ

Round 3
1=25 streamline kick + 25 EZ@1:00
2=25EZ + 25 streamline kick@1:15
3=EZ@1:30
4=brust + cruise @1:30
5=50 AFAP @1:30 went :34
100 EZ

Total 2550 yards

I was hurti g before I started today and had a hot pool at 85 degrees. Still worked hard.

The Verticle kick sets were brutal for me. The first t two times thru on the dolphin kicks I could only go 1 minute then took a rest for 30 seconds then 30 seconds more. The last time I just closed my eyes and kept kicking. I think I also got used to it.

The free verticle kicks I was able to do fine. My free kick is getting better.

600 free
8x25@1:00 burst & cruise
50 free

3 times thru
2 min VK dolphin then put fins on for next swim quickly
100 @2:00 fly at 90% went 1:20, 1:18, 1:17
100 EZ
2 min VK free
4x25@1:00 AFAP fly/back/breast/free fly felt by time I got to free I was so tired
100 EZ
6x25@:45 tempo kick held :30's for round 1-2 on round 3 went 3 in :28 last :25
50 EZ

200 EZ
Starts

Total 2850 yards

Will do weightlifting later today.
Have a meet in Myrtle Beach next weekend.

I am sore from this one but it was a good one. I did set my heart rate up too high during my last 400 but I just pushed thru it and it returned to normal in :30 sec.

10x50@1:00 free
500 free kick w/zoomers every 3rd 25 fast
10x50@1:15 fly drills w/zoomers 1-5 stoneskipper 6-10 scull
2x400@8:00 free w/paddles & bouy went 6:24 and 6:03
200 free w/snorkle kick from 15m mark into and out of wall

Total 2500 meters

650 free

Wall series (since i had to remember this part i know i didn't do it in the correct order but I did get it all done)
1.Streamline off wall for distance
2. Dead start shooter to wall + cruise back to mid pool
3. Free race pace turn (need more of these)
4. Verticle scull 30 sec drag race to wall and cruise back
5. Fly race pace turn
6. Back race pace turn
7. Race pace finish
8. 10 sec kick on wall power kick UW to mid pool EZ back to wall
200 EZ

5x75@2:30 free w/fins as 25UW fast :10 25fast :10 25EZ
75 EZ
5x50@1:30 1-4 8x10 SDK's off walls free #5 fly ASAP went 44
100 EZ could do 8 SDKs before my fat brought me to the surface
2x(4x50) 1=smooth @1:00 2=AFAP@1:30 3=DPS@1:00 4=EZ
Held 35 on the fast ones and 15-16 strokes on DPS
250 EZ

Total 2500 yards

Today was a recovery day but my lung capacity really took a beating. I mean that in an I know I need it kind of way.

600 free
4x25 scull
3x(4x25 shooter w/fins) @:40 1=back 2=belly 3=rt side 4=lt side
50EZ

6x50@1:00 drill odds rt arm/lt arm fly, evens finger tip drag
2x100@1:45 w/paddles DPS held 12 strokes per lap
6x50@1:00 kick w/zoomers
4x50@1:00 DPS w/paddles 2 breaths per 25 held 12/13 strokes per lap
6x50@1:00 6-8 SDK's off each wall. I actually managed these yea!
2x100@1:45 w/paddles DPS held 13 strokes per lap
6x50@1:00 breast w/fins
4x50@1:00 DPS w/paddles 2 breaths per 25 could only manager 2/3 breaths and 12 strokes per lap
100 EZ

Total 3150 yards

I guess if you factor in the time you arre swimming and then fact you are not rested, are pushing off a wall or..... Then my swims might have been ok. They felt like the effort level but the times Stunk!

300 free
8x50@1:00 odds IM order drill evens 25 shooter +25EZ
8x50@1:00 odds swim evens kick(1:10)
50 EZ

4x(5x50)@1:30 1=60% 2=70% 3=80% 4=90% 5=EZ
Went :41,:38,:37,:36,:50,:40,:38,:37,:35,:50,:40,:38,36 ,:34,:51,:38,:37,:36,:34,:50
100 EZ

5x100@2:00 kick w/zoomers 1=1st 25 fast, 2=2nd 25 fast, 3=3rd25 fast, 4=4th 25 fast, 5=EZ
250 EZ

Total 3000 yards

Did not get to the Tabata kick not enough time