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I'll admit it! After doing only 800 meters of warmup I did not warm up or down before or after any of my events. I did the HOT Shower warmup! So today is my day to actually warm down some. I still think I might need some more but another meet this coming weekend with the kids.

500 broken
500 free kick w/zoomers every 3rd lap fast
8x25@1:00 shooters w/zoomers
200 torque drill w/paddles, bouy & snorkle
3x200@3:00 free w/paddles & bouy EASY!
200 free kick w/zoomers
300 free w/zoomers EZ

Total 2500 yards

Had a great time this weekend with my swim friends, teammates and son.

Friday was the 1500 free which was my main focus for this meet. Went 22:27.84 which was over 20 seconds faster than last year. My 25 fly was not as good. The swim was good but the start with the fin in back was causing me to go to deep on the start. Had the say issue with the 50 free on sunday but by the 50 fly I just moved the fin all the way back and did my normal track start and lowe and behold I finally got a great start.

The 800 today was 7 seconds slower than my split from the 1500. But both times were enought to break the Georgia state record.

For an event I don't even train right now my 100 and 200 backstrokes were good.

One more meet next weekend.

My whole focus lately has been getting a good 1500 Free which is tomorrow. I know I am not as fast as when I swam with the kids team but I am still fairly fast for me.

Todays workout was just an easy long and loose one but with one descend set that sure felt good. I thought I started out too fast but as I got into it I got much faster.

1000 as 200 swim/200 pull/200 swim/200 kick/200 swim good kickouts on all turns
500 kick w/zoomers
5x100@2:00 as 50 back/50 free descend 1-5 went 1:43, 1:38, 1:34, 1:29, 1:25
500 long and loose

Total 2500 yards

I am so ready to get down to Disney! Yes I am staying in the new Art of Animation Resort for this meet. And Saturday after the 200 fly I am heading to Hogwarts for some fun! Of course I will swim too!

Shoulders and elbows aching alittle this morning so did an easy workout and some dolphin kickouts.

Saw a Hammer fizz in my office on the shelf so I used it today. I have to admit I am bad on nutrition and need to get better with it.

1000 as 200 swim/200 pull/200 swim/200 kick/200 swim
8x25 torque drill w/strapless paddles
8x25 shooters w/monofin
100 dolphin kick on back w/monofin
5x50 from block good kickout and fly breakout +cruise
400 free kick w/zoomers
200 EZ

total 2350 yards

600 as 200 swim/200 kick/200 pull
16x25@:45 shooters every 4th on back w/zoomers
100 EZ

5x200@3:00 Free w/strapless paddles & bouy descend 1-5 went 2:50, 2:47, 2:44, 2:40, 2:37

500 kick w/zoomers every 3rd 25 fast

broken 500 1-2-3-4-1-2-3-1-2-1 dolphin kick off every wall and turn minimum 7 meters

Total 3100 yards

Today I was battling with an old suit that just didn't fit right so I was too conscious of popping out of it to really attack any swims. For a 25 I was ok but a fifty coming off the wall forget it, had to adjust the suit.

Oh well you do the best you can with what you have and this was my if I forgot my suit suit. I should never forget it again!

Besides I do have the meet this weekend so this was ok.

500 free
6x(50 drill + 25 scull + 50 build)@:30RI
50 EZ
12x25@:30 finish with flip at the end
100 EZ
6x50@1:30 25 V-sit scull +:05 +25 burst fly + cruise free
100 EZ

6x50@1:30 free w/zoomers
1=15 burst + cruise
2=25 fast@100 pace + cruise
3=35 fast@100 pace + cruise
4=smooth DPS
5=AFAP went 32 not happy but had to watch the turn and coming off the wall
6=EZ

300 EZ

Total 2700 yards

Yes today I threw in some Backstroke work for a change of pace. I needed some change from my normal Free/Fly routine. The left elbow held up great thru the workout.

1000 as 400 swim/300 pull/200 kick/100 swim
500 free kick w/zoomers every 3rd 25 fast
5x200@4:00 back w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:00, 2:58, 2:46, 2:43, 2:34
200 EZ

total 2700 meters

Played with the Monofin some today and I really enjoyed pushing myself to the limit. But now my right bicep is cramping badly, ouch...

Did some fly with the monofin and it was great, the only problem I had was doing turns. It took me so long to get that monofin up on the wall to push off. Maybe I should do flip turns.

1000 as 200 swim/200 pull/200 swim/200 kick/200 swim

8x25@1:00 shooters w/monofin
200 streamline kick on back w/monofin
4x50@1:15 fly descend w/monofin went :37, :36, :33, :31
200 streamline kick on back w/monofin
2x100@3:00 fly w/monofin went 1:16 and 1:13
this just felt so good even when I was tired

200 EZ
500 Free every 4th lap choice of drill

total 2700 yards

I did the great comparison between right and left side today. Still significantly stronger on the left side that the right side but my right side has actually gotten weaker.

500 free
500 free kick w/zoomers every 3rd lap fast

The great experiment:
10x50@1:15 w/paddles 1-5 right arm 6-10 left arm went 1:01, 1:01, 1:02, 1:03, 1:02, :56, :54, :55, :54, :54

10x50@1:30 torque drill mixed it up to do both fly pull and free pull noting the difference in the right and left arm on the free

6x50@1:30 as 25 Shooters w/zoomers +25 kick on back

200 EZ

Total 2500 yards

WOW. I haven't pushed that hard in a long while and I am floored now.

500 Free
4x50@1:15 descend to 100 pace went 41,39,38,36 this was not as good as it should have been but it was too early in the workout for me to get moving
50 EZ
8x25@:45 12.5 power kick and cruise to wall
50 EZ

8x50@1:30 perfect streamline UW kick to 12.5 + sprint to wall +25 EZ
50 EZ
8x(25 fast+50 EZ w/zoomers)@1:45 odds kick evens IM order on fast EZ free
50 EZ

4x(100 AFAP w/zoomers +150 EZ) @5:00
R1=75+:10 break +25 went 1:06
R2=50+:10 break +50 went 1:07
R3= 25+:05 break +25+:05 break +25+:05 break +25 went 1:01
R4=100 AFAP went 1:07
That was it I have nothing left, it is in the pool.

total 3100 yards

Only had 1 hour today so really had to cut things short.

500 Free
8x25@:45 Shooters w/monofin just did not have the lung capacity to make it today
50 EZ
8x25@:45 burst + cruise, fast hands drill
50 EZ

3x(3x75)@2:00
R1 as 25 fly@200 pace + 50 smooth :05 RI after 25, held :21's
R2 as 25 shooters +50 smooth :10 RI
R3 as 50 kick on back + 25 fast went fly breast fly
325 EZ

Total 2000 yards

I did not realize I had used my legs so much with the breaststroke yesterday but breast hurt today.

Since I was coaching I really didn't get a warmup only 300 yards and then a 200 breast. Have not swam it in years and still managed a 3:22.70. I haven't even trained it in almost a year. Just a few laps hear and there.

NOT BAD!

I had a 4 hour drive there and 2 hours into the drive I stopped at a rest stop and could not straighten up. My back was so locked up so I took Ibuprophen and used my tennis balls between my back and the seatback. I did manage to get someone looser.

A good warm up then on to swims. I have to admit my 500 free was a comfortable pace and yes I could have gone faster but didn't want to. I just couldn't get excited about this meet today. I can just say I had fun and swam.

Meet tomorrow. Not sure how I am going to feel but then again I am there for our anual meeting more than the meet.

I have to say I LOVE THE MONOFIN! My kick is better with it, I engage my abs more and when I swim fly my stroke is closer to the surface of the water. It is tiring to do though. Christmas present?!?!?!

500 Free
500 Free kick w/zoomers
500 Free w/paddles & zoomers
10x50 shooters then fly to end w/monofin
200 EZ

Total 2200 meters

Had to cut this one short due to time issues and circumstances.

1000 as 250 swim/250 pull/250 kick/250 swim
8x25@1:00 burst fly + cruise free
100 EZ

2xthru
100@1:45 at 200 pace went 1:20 and 1:16
4x50@1:30 kick descend 1-3 4 EZ went 1:07, 1:02, :58 then 1:09, 1:00, :56
4x25@:45 shooters w/zoomers
100 EZ

200 pull w/strapless paddles easy

total 2500 yards

Have the 500 free, 50 free, 50 fly and 100 IM on saturday and 200 breast on sunday. One masters meet, one kids meet.

Recovery day was really needed today.

1000 as 200 swim/200 pull/200 swim/200 kick/200 swim
500 free kick w/zoomers every 3rd 25 moderate
5x100@1:30 as 50 free/50 back w/paddles just made them holding 1:27's
Gave that set to my kids last night only 2 could make it.

8x25@1:00 shooters w/monofin I must say I really engage the abs more with the monofin that with the regular fins
8x25@1:00 fly w/monofin my stroke seem to have better timing and I seem to be closer to the surface of the water.
100 EZ

Total 2500 yards

I may have to shell out the money for a monofin. The one I am borrowing is in rough shape.

The vertical kicking streamline w/fins is the worst of this one. I also needed the undulation of the dolphin kicks on the shooters to loosen up my back this morning.

I have 4 weekends of meets coming up with my main focus as the Orlando meet mid October.
Yes I am doing the 1500 in that one and trying to see if I might get into top ten on that. Usually I am 11th.

My son is joining me so I will swim Friday and Sunday and the 200 Fly on Saturday then the rest of Saturday we are playing at Universal!

This weekend is the Peachtree Pentathlon and I am just doing a few mixed up events like the 500 Free, 50 Free, 50 Fly and 100 IM.

500 free
8x25 shooters w/fins@:45
4x50 descend to 200 pace +50 EZ@2:00 went 41,41,38,38 on the pace part
4x25 burst + cruise fast hands drill
100 EZ

5x:10 kick at wall w/fins +25 shooter + 25 EZ
100 EZ
5x:40 VK w/fins in streamline @ :20RI
100 EZ
5x 25 barge kick w/fins&board + 25 kick EZ
100 EZ

3x100@1:45 free w/paddles & bouy descend to 1650 pace went 1:28, 1:22, 1:16
100 EZ
3x100@1:45 free w/paddles & bouy descend to 1650 pace went 1:26, 1:20, 1:13
100 EZ

100 EZ

total 3000 yards

1 hour 15 minutes is not enough to get these workouts done in on some days and today was one.

500 Free

4x25 scull + 25 kick @:20RI
4x50 kick descend + 50 EZ @2:15 went 1:07, 1:01, 1:00, :58
2x(4x25 free variables)@:45 1=EZ-fast 2=fast-EZ 3=100 pace 4 EZ
50 EZ

3x(5x50) R1=free@1:15 R2=kick@1:30 R3=from dive good kick outs 1=8 fast strokes/kicks 2=10 fast strokes/kicks 3= 12 fast strokes/kicks 4=14 fast strokes/kicks 5=16 fast strokes/kicks
100 EZ after every round

Would like to have had enough time to start the next set but didn't. After calculating the yardage it was not as little as I thought.

total 2400 yards

I did not get around ot printing off the rest of this weeks workouts due to time constraints so I took an old workout I had in the car and used it (week 28).

This was surprisingly difficult and I am sore and tired.

1000 Warm up as 250 swim/250 pull/250 kick/250 swim

6x50 burst fly + cruise free
50 EZ

3x thru w/snorkle & zoomers
4x50@1:00 Free R1 held 40's R2&3 held 36's really laid in to the legs
50@1:30 EZ

100 EZ

4x50@1:00 Free descend to 100 pace went 42, 40, 38, 37
50 EZ
4x50@1:00 Free descend to 100 pace went 41, 40, 39, 37
50 EZ

500 EZ mix of kick and swim w/zoomers

total 3200 yards

I will try doing sprints tomorrow at the Y in the short course pool. Today just seemed best to do distance even though I need another float day.

Taper starts next week for my big fall meet.

500 free
500 kick w/zoomers
4x400@7:00 w/paddles & bour descending went 6:26, 6:15, 6:08, 6:01 really wanted to go under 6 but couldn't get there today.

400 EZ

Total 3000 meters