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Since my shoulder was so back yesterday I decided to sleep in and just try to let it recover alittle. As the day progressed it did feel some better. So tonight I said I will just swim really easy doing free only while the girls swam some IM's.

300 Free
14x100@2:00 Free EZ didn't want to stress the shoulders just loosen them

8x25@ 1:00 Free Sprint yes I did try to sprint and got better as I went

3x500@8:00 Free pull with bouy only went 7:10, 7:20, 7:05 just nice and loose

500 Free kick w/fins easy

8x25@1:00 free w/fins work on good hand entry

Total 4100 yards

Just going to finish the week with EZ freestyle since I know back is what really stressed it I don't what to do anything that hurts this week.

Well the right shoulder is an issue today I took 1 stroke of backstroke and OUCH. The next few days will be mega kicking for me. I have not been really good about working the knots in my back and am paying the price now. The tens unit is on now and hopefully I might swim some easy free by tonight coupled with a great leg set.

10x100 @ 1:45 Free
500 Free kick w/fins every 3rd sprint
5x100 @ :10R kick w/fins 3 fly 2 back
4x50 @1:00 back/free started with back but switched to free when the shoulder went
300 free kick no fins

Total 2500 yards

Did most of the same workout that I did this morning but much faster. I usually only do the first half of the workout then I just coach for the second half once the other team leaves and we have the whole pool. On the 200's we had 2 lanes and 4 swimmers 2 in a lane swimming side by side. What a race we had for all of these and yes I WON!!! By a lot.

Something about me and paddles go great together. I know that very soon McKaylin, Sandra and Jennifer will be able to beat me but for now let me enjoy my victory.

5x100 @ 1:45 Free

5x100 @ 2:00 1 arm Fly drill w/fins
500 free kick every 3rd 25 sprint w/fins

8x25 @ :30R fly drills

5x200 @ 3:30 Free pull w/paddles & bouy
went 2:45, 2:41, 2:37, 2:32, 2:29

200 free kick EZ

Total 2400 yards

My back was hurting today so I changed a kick set into a 1 arm fly set to stretch out my back. It actually does help when I over emphasis the undulation in the back. I can tell my hamstrings were tight, I felt them on every flip turn, OUCH! Then again it made for very fast turns today.

10x100 @ 1:45 Free felt fairly good on these

500 Free kick w/fins every 3rd 25 moderate
5x100 @ 1:45 1 arm Fly w/fins

5x200 @ 3:15 Free w/paddles & fins went 2:51, 2:49, 2:49, 2:45, 2:35

5x100 @ 1:45 Free focus on alternate breathing with a kick (remember I normally just drag my legs)
500 Free every 3rd 25 fist drill

Total 4000 yards

Today my shoulders needed some rest so the girls and I did the usual 2000 yard drill workout.

Here is what we did
500 Free as 25k/25p/25s
40x25 10 of each stroke drills
300 Free kick w/fins I pushed some on this
200 Free EZ

Total 2000 yards

This is my second workout for today. I did not do all of it since I was sore from my earlier workout.

5x200 @ 3:30 Free
4x25 @ :40 Fly
4x50 @ 1:00 fly/bk, bk/br
4x200 @ 4:00 MI
4x25 @ 1:00 Fly
4x50 @ 1:15 fl/bk, bk/br
10x100 @ 2:00 Free kick w/fins fast held 1:30-1:35
200 Easy

total 3600 yards

Started out with no clock today so most were not timed swims just count to 10 and go again.

100, 200, 300, 400 on :10R Free
500 Free kick w/fins every 3rd moderate
5x100 as 50 fly skull/50 fly kick on back w/fins
400, 300, 200, 100 on :10R Free w/paddles & bouy
500 alt 50 Free/100 Back

Total 3500 meters

I am trying to mix it up a bit but one thing will remain the same every day will have 1000 kick w/fins. At Nat's my thighs seemed much thinner than they have in the past even if I have lost no weight!

10x100 @ 1:45 Free every 3rd IM made the interval on IM

500 Free kick w/fins every 3rd sprint
5x100 @ :10R alt fly/back kick w/fins by 100

5x200 @ :10R #1 Fly w/fins, #2 Back w/paddles, #3 Breast 1/2kick/1/2pull, #4 Free pull w/paddles & bouy, #5 Free easy

10x50 @ :55 Free 6 kicks on the paddle hand 1-5 paddle on rt hand, 6-10 paddle on the lt hand

Total 3500 yards alittle easier today except of course on the fly

It is time to get back to work so here is day 1 of short course season.

10x100 @ 1:45 Free held 1:23-4

5x100 @ 2:00 Fly kick w/fins various positions some on back, side, stomach, rotating
4x100 @ 1:30 Free kick lost fin on #2 and 4 for some reason these fins have got to go I want my old ones back
50 kick free no fins
2x25 @ 1:00 Free kick SPRINT went :23 and :25 legs really itched after that one

800 IM
200 IM drill

10x50 @ 1:15 one arm Free w/paddle 1-5 rt arm, 6-10 lt arm held 1:05 on the rt arm and :55 on the lt arm big difference in my arm strength and I am right handed so go figure.

500 Free every 3rd lap back warm down

Total 4000 yards

Actually got to get a workout in after spending most of the day on a plane or in an airport.

300 Free EZ
5x200 @ 3:00 Free w/paddles & bouy
500 Free kick w/fins every 3rd 25 sprint
5x100 kick alternate 100 fly/100 back

that was it for today.

Total 2300 yards

It was great fun seeing everyone and meeting more new people each time I go.

My 1500 free was little slowere but on a race like that it can go in either direction just based on the pace you set. For me I was in lane 5 and I had a great race with Brian in lane 2. We were both about the same pace and used the same race strategy. We both got passed by 2 others in lane 3 and 7 who seemed to be on the same pace since they both looked like they were negative splitting the race. When they passed us at the 600 mark we both decided not to go with the increased paced.

The race itself felt better than any time I have swum it so I am pleased.

Depending on how early my plane gets in I may swim at the Y tonight with the kids I coach. They have been training on their own since I left for Nationals and working hard.

My 50 Free went ok in 33.03, I guess considering the amount of sprint training I did not do being 1 second off what I did last year is not bad. I did do a season best time so that is good.

Finally have time to reflect and spend alittle time in my room for a change. Now I have to see if I can change modes to distance mode tomorrow for the 1500 Free in the morning so it is almost time for me to go to bed.

I can't believe this is almost over. I had such a great time and enjoyed hanging with everyone from the forums and my teammates.

I have been so busy at Nationals this time that I have not had time to recap on my blog since I was recaping for the team as a whole. With 17 swimmers that is alot of people to write about.

As for me the first day of competition was good I had to best times but not it did not go as expected. The 400 IM (6:56.71)was off by about 3 seconds but I went out in a best time on the first 100 Fly(1:39.31) of it! Ended up 11the and just out of the medals. I'll take a best time where I can get it.

Then I took 2 seconds off my 200 Backstroke (3:08.45) I also took 1 second off my time for the 100 Back time in my split on that swim. Came in 5th on this one.

The second day of competition was good too. I managed to come within .5 seconds of my best 200 Fly time but without hitting the wall until the last 50 instead of the first 50. I just keep telling myself "Keep it long, keep it legal and you will medal in this." So I did just that and placed 7th with a time of 3:45.47.

Today was relay day and I had fun, even with the grueling schedule I had. I anchored the womens 800 free relay which took 7th place and had a decent split. Next was the 100 Fly in the womens 400 medley relay were we came in 5th and had a great split on that one. Followed that up with the mixed 800 free relay which placed 4th. And finished with the mixed 400 free relay which placed 5th.

Not a bad haul for 3 days. Two days to go! Up next is the 50 Free and on the final day the 1500 Free. Lets see if I can get my sprint moving tomorrow. I have not trained alot of sprints this summer so we shall see what happens.

Got checked in to my hotel around 1pm and headed over to the pool for a warmup of sorts and alot of talking with old friends.

Did about 2500 mostly free with some backstroke to get used to the flags and roof for sighting on back. The pool is cold and I love it!

Go Georgia Masters!

What a let down to see the pool turned to short course. I just needed one more day.
My free was just not there today but my fly and back was solid. I need my free!!!!

500 Free every 3rd 25 1 arm
10x50 from a dive 15 meter sprints then ez free
1-3 fly, 4-6 back and 7-10 free
500 Free kick w/fins
300 Fly kick w/fins
200 Back kick w/fins
200 IM in 3:21 not great but not bad either
100 Free in 1:31 yuck did not kick on this so...
100 Fly in 1:43 not bad
100 Back in 1:37 good and solid
500 Free EZ

Total 3000 yards

In the evening I met up with McKaylin for some light swimming a 500 then 500 in drills and hot tub soak.

My Fly and Back felt great. Free was still sluggish and well.. that evil stroke is just there.

1000 Free as 200 swim/pull/swim/kick/swim
500 Free Kick w/fins EZ
400 IM w/fins Fly sprint first 25, Back sprint the 2nd 25, Breast sprint third 25 and Free sprint the last 25
100 IM EZ w/fins
500 Free kick w/fins every 3rd 25 moderate
4x100 @ :15R IM order 75 drill 25 swim
100 Free EZ

Total 3000 meters

This is the last day the pool will be set up long course. Tomorrow I get stuck with short course.

I can't wait to start feeling fast again. My fly feels really good but everything else I have to wonder about. Today the girls and I did alot of drill work again and not much yardage. Next week they will start cranking it back up while I am gone.

500 Free EZ
40x25 10 of each stroke multiple drills as we chose them, I let the girls have input into which drills they do on Saturdays
5x100 @ 1:45 Free started decending them unitentionally but they on the last one put the breaks on to use as a real warm down.
10 minutes in the Hot Tub felt so good.

Total 2000 yards lame I know but that is what we do no Saturdays as a recovery day. We also work on things we need to focus on.

Seemed rather slow but had a good stroke. The Fly felt good and strong everything else yuck! My Breaststroke feels like it has fallen apart.

10X100 @ 1:55 Free no speed to this

200 Breast kick
300 Free kick w/fins
500 kick w/fins as 50Fly/50Back

5x100 @ 2:15 IM

200 Free pull w/bouy EZ
4x25 @ 1:00 Free SPRINT could only hold :19 on these yuck too slow
200 Free EZ

Total 3000 meters

My muscles are still hurting some and I am going for a deep tissue massage today. My last one before Nat's. I know it takes me 3 days to flush out all the junk from my muscles when I do this so this is just about right.

I tried to push alittle but just couldn't move it seems. Trust your taper, trust your taper, trust your taper....

5x200 @ 4:00 Free not particularly fast holding about 3:30's

500 Free kick w/fins every 3rd 50 moderate
5x100 @ :10R Back drills w/fins

5x100 @ 2:00 Free 30 meter sprints from 15 meter mark into and out of turn rest easy, held 1:46's did not feel strong here
5x100 @ 2:30 very relaxed alt 50Free/50Back

Total 3000 meters

The massage was great today, just what I needed. Tonight we did about 1000 yards of drill work. Nothing hard just light easy drilling

Today was not one of my good days but that is expected, just didn't have the speed or strength today. Nothing really hurt I just felt I couldn't move. Yesterday worried me alittle since I felt fairly fast then.

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

8x25 @ 1:00 Free Odds Sprint from dive, evens EZ held :18's on fast ones (seemed like no speed even my legs failed me)

500 Free kick w/fins every 3rd 50 moderate
12x50 @ :05R Fly drills w/fins

8x25 @ :30 odds Fly sprint w/fins, evens EZ Free w/fins held :19's on the fly (seemed like I had more speed here)

500 Free EZ

Total 3000 meters

Did a few drills with the girls today but mostly just coached from the side of the pool. Did about 500 easy fly drills.