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SCM, Solo

Warm up (800)
300 Choice
-- swam 100 free/100 back/100 free
10 x 50/55 ds 3 - 3 - 3 #10 ez

Main Set: (1800)
2x through, backstroke, then free:
200 swim w/paddles, 15 sr
2 x 150 Kick/15-20 sr build
3 x 100 back/2:00, free/1:50 Strong Pace
4 x 25/:45 Fast Tempo

Warm down
100 easy

Total: 2700 meters

SCM, Solo

Warm - up (900)
300 Drill/Swim - with Snorkel, Fins – Paddles
- Alternate 100 Drill - 50 Swim
3 x 100 Free/1:50 Build
3 x 50 Back/1:00 ds
4 x 25 Fly or Brst/40 Strong
50 easy

Main Set: (1500)
1 x 500/9:00 Build
-- Broken 200 - 200 – 100 w/10 sr after each
-- went 7:55
3 x 100/1:45 Very Strong
-- ave 1:33

1 x 400/7:30 sec Build
-- Broken 200 - 100 – - 50 – 50 w/10 sr after each
-- went 6:15

3 x 100/2:00 Stronger
-- ave 1:30

Kick (500)
10 x 50/1:20 STRONG Kick
-- 1-5 w/board & snorkel, 6-10 on back, ave 1:10 on all.

Warm down
50 easy

Total: 2950 meters

SCM, Solo

Warm up (800)
400 Choice - went free-back by 100's
200 kick
200 pull

Main Set (1500)
8 x 100/2:00 Alternate:
--- 100 free Strong
--- 100 back strong
focus on good technique, turns, streamlines

8 x 50/1:15 Odds strong back, Evens breast

12 x 25/45 Alternate:
--- Fast fly or free w/breath control
--- Easy free

Kick Set:
4 x 100 Kick/2:30 Desc

Warm down
100 easy

2800 meters

Had a longer workout planned but then a friend wanted to do a ride up Lamoille Canyon, a 2000' climb in 12 miles, so I cut the swim short in an attempt to save my legs for the ride. Didn't help. I made it about halfway up the canyon before cramping. So I told him not to wait for me at the top and I went back down to Lamoille and sat on the porch of O'Carroll's (local pub) drinking beer until he came back down.

SCM, Solo

Warmup
300 swim as 150 free/150 back
200 kick as 100 flutter w/board & snorkel/100 flutter on back
4 x 50/1:00, 25 stroke/25 free, - IM order for stroke
4 x 50/1:00 free
#1) 25 Fast – 25 easy, #2) 25 easy – 25 Fast #3) 50 easy, #4) 50 Fast

Set #1: Stroke/Free
Swim 2x:
3 x 100/2:00
1= 25 fly – 75 free
2= 25 free – 50 back – 25 free
3 = 50 free – 25 breast - 25 free
2 x 100 IM/2:15
-- went 1:40-45 on all

Set #2: Kick/Swim
8 x 50/1:20, 25 fast – 25 easy
- did flutter w/board & snorkel on 1-4, flutter on back on 5-8
-- ave 1:05 an all

Set #3: Pull
1 x 400
- free w/buoy only

Cool down
100 easy free & back

Total: 2800 meters

SCM, Solo

Warm up (1000)
4 x 150 (S-K-P-S)
4 x 50 Back build/1:10
4 x 25 Fly Strong/45
4 x 25 Breast /45

Set #1 Free/IM (600)
6 x 100/2:15 try to descend or stay even
--Odds Free - went 1:37-1:34-1:30
--Evens IM - went 1:45-1:42-1:40

Set #2 Free/Back Swim w/Catch paddles (1000)
5 x 200/30sr odds back, evens free
-- back at 3:30±, free at 3:12±

Warm down
200 easy

Total: 2800 meters

SCM, Solo

Warm up:
300 choice - swam all free
3 x 100/1:45 build each - pull free w/buoy & snorkel, ave 1:30
200 kick - flutter on back
100 sculling

Main Set:
3 x 300/5:15 build each
- went 4:52-4:45-4:45
1:00 rest

12 x 25/50 Fast- Breath control w/free & fly
10m kick outs with Back
- IM order on this set
1:00 rest

6 x 50/1:30 FAST w/fins
- went 2x fly-back-free
- 37, 38 for fly, 37-38 for back, 37,36 for free
1:00 rest

8 x 25/45 IM order Fast - breath control w/free & fly, 10m kick outs with back

Warm down
1 x 200 smooth

Total: 2800 meters

SCM, Solo

Warm up (700)
300 swim free
4 x 100/1:45 w/freestyler paddles and snorkel - ave 1:30

Kick Set (600)
2x
100/2:30 build
4 x 50/1:15 strong
- 1st time flutter with board & snorkel, 2nd time flutter on back

Main Set (1600)
2x
8 x 50 + 25/10 sr, 50's pace and 25's easy
200 easy free/drill
- 1st time free, 2nd time back

Total: 2900 meters

SCM with swim buddy

Simple workout today. Swam about 1200 meters continuous, practicing sighting at least once each lap.

Tomorrow we will make the 8 hour drive to Bend, Oregon where we will spend the weekend at Elk Lake for the Cascade Lakes Open Water Festival. I will be swimming the following:

Friday, 6:00pm - 3000 meter
Saturday, 9:30 am - 500 meter
Saturday, 11:45 am - 1500 meter
Sunday, 8:45 am - 5000 meter
Sunday, 11:45 am - 1000 meter

SCM, Solo

Warm up: (1000)
300 choice - free & back
3 x 100/2:00 back, build each
200 kick
100 scull
100 EZ swim

Main Set (1500)
3 x 300/30sr build each
- used paddles on #1 & 2, went 4:55, 4:50; no equip on #3, went 5:00
1:00 rest

12 x 25/50 Fast- Breath control w/Free, 10m kick outs with Back
- IM order on these: fly w/breathing every other stroke, back w/10 SDK to breakout, breast w/long pullout, free w/breathing every 4 strokes
1:00 rest

6 x 50/1:30 FAST pace -Free or back
- 1-3 free, went 39-39-38; 4-6 back, went 44-45-45
1:00 rest

Warm Down
1 x 300 smooth free

Total: 2800 meters

SCM with swim buddy

Warm up (800)
800 continuous freestyle swim w/sighting

Kick set w/fins (400)
2 x 200/20sr 25 fast - 50 ez - 75 fast - 50 ez

Main Set (1200)
3 x 400 on 7:00, neg split
- went 6:30± on all

Pull (800)
1 x 800 work the walls and first 15m of each 50
- w/buoy only, went 13:05

100 easy

Total: 3300 meters

More IG

SCM, Solo

Warm up
300 choice, - 150 free/150 back
200 IM drill
6 x 50/1:10, 15-20-15 - all free, 43-45 on these

Main set
6 x 200 /3:30 build
- all were 3:13-3:15
6 x 100/1:50
- all were 1:33-35
6 x 50/1:30 FAST
- all were 40-41

Warm down
100 easy

Total: 3000 meters

Today was supposed to be a distance free day since I have a week until I spend the weekend doing 5 open water races. But RL got in the way and I had to be on job site at 5:30 to observe a concrete pour. So instead of getting to the pool at 7:00 and having 2 hours to swim I didn't get there until around 8:00 leaving me with only an hour. But I made the best of it with a short warm up and then a set of 500's.



SCM, Solo

Warm up
1 x 300 free, build
1 x 100 kick

Main Set
5 x 500/30 sr, after the 1st one at 8:20, kept the rest at 8:15.

Warm down
100 easy back & free

Total: 2900 meters

Did 21 mi bike ride early this morning while it was still cool.

SCM, Solo

Warm – up (600)
400 choice
- did 100 swim/50 kick/50 drill x 2
4 x 50/55 ds
- free on these

Main Set (1600)
Repeat 2x
1 x 500/8:30: first & last 25 sprint & sight
- used tempo trainer on these to help me keep stroke cadence consistant.
- on 1st, I went 8:05, on 2nd, 8:00

3 x 100/1:45: #1& 3 strong, #2 easy
- round 1 I went 1:30-1:40-1:32, round 2 went 1:25-1:40-1:27
- no extra rest between rounds

Kick Set (400)
8 x 50 Kick/1:15
- 1-4 w/board & snorkel, 5-8 on back, ave 1:05 on these

Sprint (300)
4 x 25/45 fast
- was supposed to do 12 x 25 in this set but calf cramped on 5th one, so stopped and swam easy 50 and got out


Total: 2750 meters

SCM, Solo

Warm up (800)
400 choice, did 2x (100 swim/50 kick/50 drill)
4 x 100/2:00 (25 drill – 75 build swim)

Sprint set (600)
12 x 50/1:15
#1 = 25 EZ – 25 build to sprint finish
#2 = 15m EZ – 25 sprint – 10m EZ
#3 = 25 sprint – 25 EZ
was around 42-43 on all

Main set: (1900)
1 x 1000/30sr
(with open water sighting each length)
- I might have swam 1100 lost count and time when I stopped was 18:55

Pace work
Swam the following at 1:40/100 pace - all on 10 sr
2 x 50, 2 x 100, 2 x 150, 2 x 100, 2 x 50


Total: 3300 meters

SCM, Solo

Warm up (600)
2 x 300/20sr
- #1 - drill/swim by 50's
- #2 - kick/swim by 50's

Pull w/buoy and catch paddles (900)
3 x 300/5:20 - 3rd and 6th 50's are backstroke
- average 5:00 on these

Swim (1000)
4 x 250/4:30, 3rd 50 back stroke
- ave 4:15 on these

Swim Free (600)
4 x (50/55 @ 80%, 100/1:50 @ 70%)
- around 45 on 50's, 1:35 on 100's

Warm down
100 easy - DAB, back, breast, free by 25's

Total: 3200 meters

Yesterday, I submitted my entry for the Cascade Lakes Open Water Festival at Elk Lake near Bend Oregon. There are 5 OW swims over 3 days, 3k on Friday evening, 500m & 1500m on Saturday and 5k & 1000m on Sunday. I entered all 5. Since I have to drive 8 hours each way to get there I might as well get my money's worth!

SCM, with swim buddy

Warm up
600 swim

2 x 200 kick/15 sr
- did 1st one w/board & snorkel, 2nd one on back

1 x 200 back, smooth

Main Set
12 x 100 free pace
- 1-3/2:00
- 4-6/1:55
- 7-9/1:50
- 10-12/1:45
- Averaged 1:35 for set, fastest at 1:33, slowest at 1:37

Pull Set
1 x 600 w/buoy only

Total: 3000 meters

SCM, in the rain with swim buddy

Warm – up (800)
400 choice alternated free & back by 100's
8 x 50 - Odds = pull with paddles/1:00
- Evens = kick using paddles as kick board/1:15

Pull (1200)
3 x 400/20 sr with snorkel & bouy
- was around 6:30 on all 3

Kick (400)
8 x 50 Kick Choice/1:15 flutter kick on back

Swim/Drills (300)
1 x 300 as (100 swim – 100 kick/swim – 100 drill/swim) by 50's


Total: 2700 meters

No swim today. Instead I did a 45 mile bike ride with a friend.

Took yesterday as a rest day and did not swim.

Rode 22 miles on bike this morning.

SCM, Solo
Warm up:
500 various
- did 100 free/100 back/100 kick/100 pull free/100 pull back

Main Sets:
3 x (4 x 50) @ :20 RI
1 = kick
2 = drill
3 = scull
4 = swim
- did free, breast, back; free & breast w/snorkel

8 x 50 kick to 10-12 meters + smooth free/1:10
- did 10-12 SDK then swim

4 x 100 backstroke @ 2:10
50 EZ

4 x 100 kick @ 2:00 w/fins - did 1-2 w/snorkel & board, 3-4 on back; dolphin and flutter
50 EZ

6 x 50 @ 1:10
odds = free breathing every 5th stroke
evens = smooth free

50 EZ

Total: 2750 meters

I was going to ride last night after work but it's been so hot that I went out at 5:30 this morning while it was still cool and did 16 mi.

Swam today during my lunch break. Still doing recovery and will do so the rest of the week.

SCM, Solo
Warm up:
500 as 100 free/100 back/75 free/75 back/50 free/50 back/25 free/25 back

Main:
--everything @ :30 RI
1 x 200 D-S-K-S
1 x 200 IM drill
2 x 100 kick
4 x 50 smooth free

2 x 200 free w/buoy paddles, & snorkel)
2 x 100 back, work UWs
4 x 50 kick w/fins UW to 15-20 m
4 x 50 choice

Total: 2300 meters

Am starting to feel rested even though it's only been a few days since I got back from Nationals. But I will continue with the recovery swims this week before picking it back up next week. I plan to do at least 2 HIT workouts weekly with the remainder of my training being more endurance, distance type training to prepare for 2 - 1500m open water swims I will do in August.