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Monday, November 10, 2008
2,200 Yards

Warmup
1 x 300 swim, did back and free
6 x 50 on RI :15 Drill Choice
8 x {12.5 Extremely Fast /12.5 Easy Swim} on 1:00
(1-4 free, 5-8 back)
(800)

Main
8 x 75 on 2:00
Descend 1-3 to FAST, - #4 is EZ free
(1-3 free, went :57-:53-:47; 5-7 back, went :60-:57-:53)
3 x 100 KICK on RI :30
alternate FAST and EZ by 25s
4 x 50, 4:00 for each two 50s odds are off the blocks FAST, with GOOD STARTS
evens are EZ free (#1 fly - :33, #3 free - <:29)
(1100)

Cool down
3 x 100 on 2:00 as 50 Dr, 50 Swim
(300)


Total: 2200 yards


Will do a 45 minute class later today. That will be the last time I do spinning until after my meet next weekend (Nov. 22-23)

Saturday, November 8, 2008


My big meet of the fall is in 2 weeks. I am also doing a meet a week from today but it will be a "practice meet" where I plan on swimming 5 events over a period of about that many hours.

SCY, Solo

Warmup
1x 300 swim, as 100 free/100 back/100 free
4 x 50 kick on RI :10 alternate dolphin/flutter on back
4 x 50 drill
8 x 25 choice on :30, did 1-4 free, 5-8 back


Main Set
4 x 200 free on 4:00
1st 200: strong, (2:36)
2nd: 100 strong (1:14), rest 10 sec, 50 FAST (:34), 50 EZ
3rd: 2 x 100 strong (1:15) with 10 sec rest,
4th: 4 x 50 strong (:35-:36) with 10 sec between each
1 x 100 easy free

6 x 50, 4:00 for each two 50s
odds are off the blocks FAST, (back :34, Fly :34, Free :29)
evens are EZ

Cool down
400 swim easy back and free

Total: 2500 yards

Friday, November 7, 2008
Solo, SCY

Warmup
1 x 300 swim
6 x 50 on 1:10 fast kick
6 x 50 on RI :10 drill
8 x 25 on :30 choice FAST! (1-4 free, 5-8 back)
1 x 100 Easy Swim
(1200)

Main
Repeat 2x, #1 free, #2 back
100 strong on 2:00 (free 1:10, back 1:20)
2 x 50 strong off 1:00 (free :33, back :38)
1:00 rest
4 x 25 FAST off 0:30 (free :16, back :18)
100 EZ swim down off 2:30
(800/2000)

Cool down
1 X 400 easy free and back
(400/2400)

Early morning
SCY with Carrie

Warm up
300 swim, did 100 free/100 back/50 free/50 back
6 x 50 kick on RI :10
6 x 50 drill on RI :10

Main set
2 x (4 x 75 on 1:30), desc 1-3 (fast), 4 easy
Round 1 free, went 1:00-:56-:52
Round 2 back, went 1:04-1:00-:57

3 x 100 kick on 2:30, flutter w/board
#1 - all good effort, #2 - 50 fast, 50 moderate, #3 - 25 easy/50 fast/25 easy

Cool down
200 easy free and back

Total 2000 yards


Afternoon
SCY solo
I wanted to do some backstroke work this morning but ran out of time so I took a long lunch break and did this:

1 x 200 easy to moderate free
4 x 150 back on 2:45 (went 2:15-2:10-2:08-2:05)
additional 1:00 rest
4 x 100 back on 1:50 (ave. 1:23)
1 x 200 easy free/back
6 x 50 as 25 fast fly/25 ez free rest as needed
1 x 200 easy free/back

1900 yards


Yoga class tonight.

SCY with Carrie

Warmup
400 swim, I did 100 free/100 back ...
6 x 50 drill on RI :10
8 x 25 on :30, h,e,e,h..., did 1-4 free, 5-8 back

Main Set
2 x (4 x 50 on 1:00) desc 1-3 afap, #4 easy
1st round did free, went :37-:34-:31
2nd round did back, went :39-:37-:34

8 x 50 kick on 2:30 for each 2, as odds afap on back, no board, evens easy board ok.
Did dolphin on 1 & 5 (ave :51),
flutter on 3 & 7 (ave :46)

6 x 50 choice (was supposed to do 12 but ran out of time), odds of blocks afap, evens easy free, did 2 free and 1 fly. Spent some time helping Carrie with starts. She hadn't done a start off the blocks since high school and was a bit apprehensive.

Cool Down
300 swam as half free, half back

Total 2300 yards


45 minutes of spinning during my lunch break.

I just sent in my entry for my first meet since LC Nationals in August. The meet is on November 15 in Salt Lake City. I swam this one last year and had a lot of fun, even though I didn't do very fast times.

I am hopeful that I will do better this time even though I will not be fully tapered. I am tapering for a (USAS) meet in Boise Idaho on the following weekend.

I will attempt the 200 back for the first time ever. In addition I will be doing the 50 and 100 back, 100 free, and 50 fly.

Warmup
1 x 300 swim, half free, half back
6 x 50 on 1:10 kick, flutter on back, no board, ave. :50
6 x 50 on RI :10 drill

Main
2 x (4 x 100 on 2:00)
Descend 1-3 to FAST, #4 is EZ
Round 1 is free (went 1:20-1:12-1:06)
Round 2 is back (went 1:28-1:20-1:14)

12 x 50 KICK on 2:30 for each 2
odds are FAST, evens are EZ
alternate dolphin (ave. :53) & flutter (ave :47), no boards


8 x 25, 1, 3 fly, 5, 7 free
odds are off the blocks FAST, evens are EZ free or DAB
(1600 y in main set)

Cool down
200 easy swim

2700 yards

Yoga tonight

I arrived at the pool at 6:00 this morning, workout in hand, ready to go only to find that the pool's heating system went out sometime during the weekend and the pool temp was in the lower 70's. That would be fine if it were still summer, but this morning I had to scrape the frost off the windshield before driving to the pool. So I started my taper with a day off. I'm hoping that the got the heat going and the temps will be warm enough tomorrow morning.

I did go to the gym at lunchtime for a 45 minute spin class so I did do something today.

SCY, solo

Warmup
1 x 400 choice, alternated free/back by 100's
6 x 50 fast kick on 1:30, went :48-:50
6 x 50 drill, RI :10
(1000)

Repeat 2x
did 1st time free on 1:45, 2nd time back on 2:00
{1 x 100 Easy pace (free 1:25, back 1:32)
{1 x 100 Moderate Pace (free 1:20, back, 1:25)
{1 x 100 Good Effort (free 1:15, back 1:20)
{1 x 100 Easy pace (free 1:30+, back 1:35+)
{1 x 100 Moderate Pace (free 1:20, back 1:27)
{1 x 100 Fast (free 1:09, back 1:14)

1 x 100 easy back/free

[was supoposed to do
12 x 50 on 2:00 - 25 All out / 25 easy (4 each fly/back/free) from blocks, explosive first 25, good turn & breakout then go easy for the rest.]

Started with backstroke, did 4 got a calf cramp on the 4th so stopped.
(1500/2500)

Cool down
1 x 200 easy to moderate free\back
1 x 50 fly
4 x 50 easy free

Total 2950 yards

Friday, October 31, 2008
SCY, Solo

Warmup
1 x 300 swim free and back
6 x 50 on 1:30 Kick fast, did these on my back, no board, (ave. around :50)
6 x 50 drill

Main

12 x 50 back on 1:05 I started these at about :44-:45 and gradually descended to about :39-:40 Last one at :37.

8 x 25 on :45 KICK 15 AFAP then cruise, Choice, Did 4 free w/board, 2 back kick, no board, 2 dolphin on back, no board

3 x (4 x 25 on :45), #1 fly, #2 back, #3 free, do 15y AFAP/10 cruise

1 x 300 free/back at a moderate pace.

1 x 50 back for time from block start. Went :32.1
My right calf acted like it wanted to cramp about 15y into this swim so I eased up a bit on the kick. This is my 2nd fastest 50 EVER!!

1 x 300 free/back at a moderate pace.

2,650 Yards

Solo SCY

Warm up
1 x 500 swim as 100 free/100 back/75 free/75 back/50 free/50 back /25 free/25 back

4 x
{1 x 50 25kick/25drill
{1 x 50 25drill/25swim
Did 1 for each stroke

Main Set
1 x 200 free on 3:30 (2:38)
3x
1 x 100 on 3:00 KICK did on back, no board
1 x 50 on 1:30 SWIM FAST
1 x 50 on 1:30 KICK again on back no board
on 50’s: #1 – fly (:36), #2 - Back (:36), #3 - free (:31)

300 free at moderate pace

1 x 50 choice off blocks for time (went free @ :28.4)

Cool down
300 easy swim

2350 yards

Wednesday evening 10/29/08
SCY Some solo, some with the guy in adjacent lane.
I went with the intent of just doing some kicking and practicing backstroke starts but got talked into swimming a set with a friend swimming in the next lane.

Warmup
200 easy free, 200 easy back
4 x 100 kick on 2:00, dolphin on back with monofin (ave 1:15)
100 easy free
4 x 100 kick on 2:00, dolphin on back with zoomers (ave 1:35)

5 x 100 free on 2:00 (with Dale, he was doing 10) I descended these 1:14->1:09

300 easy swim and kick

Total 2100 yards

Wednesday, October 29, 2008
SCY, Solo

Warmup
1 x 300 swim, half free, half back
4 x 100 kick on back on 2:15 odds flutter, evens dolphin
(700)

Main Set
6 x 150 : Swim 2 sets of 3
#1 Go 50 Hard, 50 Easy, 50 Hard
#2 50 Easy, 50 Hard, 50 Easy
#3 All Hard.
(1-3 free, went 1:58-2:05-1:53)
(4-6 back, went 2:15-2:15-2:08)

1 x 50 on 1:00 Easy Swim


The following set was all backstroke
{5 x 50 on :55 Maintain Pace (ave. :45)
{4 x 50 on 1:00 Faster than Previous (ave. :43)
{3 x 50 on 1:05 Faster than previous (ave. :41)
{2 x 50 on 1:10 Faster than previous (ave. :39)
1:00 Rest
1 x 50 Fastest of All (went :36)
(1700/2400)

Cool down
1 x 400 Drill 50/ Swim 50
(400/2800)



Total: 2800 yards

Will do 45 min. spin class later today.

Tuesday 10/28/08 P.M.
Solo SCY
I blew off yoga and went to the pool after work for a bit more speed work.

1 x 500 swam as 100 free/100 back/75f/75b/50f/50b/25f/25b
4 x 100 kick on 2:15 (flutter kick on back 1:45)
8 x 25 UW SDK w/fins (zoomers)

16 x 50 on 3:00 for every 2; swam as 1 fast stroke/1 easy free
1-3-5-7 fly (ave. :36)
9-11-13-15 back (ave. :34)

300 easy back/free

2200 yards

Tuesday, October 28, 2008

Solo, SCY

Warmup
1 x 300 swim
6 x 50 alt dolphin and flutter, no board
8 x 25 Butterfly drills RI :10
(800)

Main set
8 x 50 on 2-3:00 sprint off the blocks
1-4: swim 25 all out FLY, then 25 easy free
5-8: swim 25 all out free, then 25 easy free

Repeat 2x (free)
{1 x 200 on 3:15 Count Strokes (ave 17 spl)
{2 x 100 on 1:45 Minus One Stroke (16 spl)
{4 x 50 on 1:00 Minus One Stroke (15 spl)

(1600/2400)

Cool down
1 x 200 easy back (counted strokes and average is 16 spl, if I take at least 5 sdk's off the wall)

Total: 2600 yards

SCY with Carrie

Warmup
1 x 300
6 x 50 on 1:10 Kick, alternate dolphin and flutter
6 x 50 on 1:10 Odd:25 Fly build/ 25 ez free, Evens: 25 Back build /25 ez free,
(900)

Main Set
Do 3 times through
1 x 100 Focus on long Pullouts.
4 x 25 on :45 - Really Fast
4 x 50 on 1:10 Kick Fast.
Round 1 & 2 All backstroke
Round 3 - 100 free, 25's fly

2 x 150 on 2:30 Negative Split Break @ 75 :10R
(1500/2400)

Cooldown
1 x 300 easy kick/swim/DAB

Total 2,700 Yards

Went to spinning class during my lunch break today. It was a kick a** session and my legs are really feeling it now even after 4 hours.

Friday, October 24, 2008
SCY, solo

Warmup
1 x 300 swim 150 feee/150 back
8 x 50 Kick on RI :10 (no board)
8 x 50 drill on RI :10 (mix of free and back)
(1100)

Main Set
3 x 200 back on 3:30 descend and keep long and relaxed (went 3:10-3:05-2:56)
1 x 200 kick on w/board on 5:00
3 x 200 back on 3:30 same as above
(went 3:06-3:05-2:57)
1 x 200 kick w/board
(1600/2700)

Cooldown
1 x 100 easy free and DAB
(100/2800)

I was very pleased with this set. My times for the 3rd 200 of each set were about as fast as I have ever swam a 200 back (and 20-30 sec. faster than I could do a year ago). And I was swimming relaxed, not pushing. I am now wondering what I will do for a 200 in a meet.

Thursday, October 23, 2008
SCY with Carrie

Warmup
300 swim, did half free, half back
4 x 75 as k/d/s by 25's, did one each stroke
8 x 25 as #1 fast -> easy, #2 easy -> fast,
#3 easy, #4 fast, repeat. 1-4 free, 5-8 back

Main set
2 x 200 on 3:30, free with every 4th length back (ave 2:50)
4 x 100 on 2:00 as 50 free/50 back (ave 1:25)
6 x 50 on 1:00 as odds free, evens back (ave :37)
8 x 25 IMO AFAP on :45

Cool down
300 easy kick and swim

Total 2400 yards

Wednesday, October 22, 2008
Solo, SCY

Warmup
1 x 400
4 x 100 on 2:30 7 kick drill 2 back 2 free
6 x 100 moderate on 2:00 odds free, evens back

Main set
Repeat 2x, #1 fly, #2 back
4 x 25 on 1:00 AFAP
(ave :16 on fly, :16± on back)
rest an additional 1:00
4 x 50 on 3:00 AFAP
(ave :36 on fly, :35 on back)
1 x 100 easy free/back

Cool down
4 x50 easy free/back

Total 2400 yards

Tuesday, October 21, 2008
SCY, with Carrie

Warmup
1 x 400 as 200 free/200 back

Repeat Six Times
{1 x 50 on 1:10 kick
{1 x 50 on 1:00 drill


Main Set Repeat Three Times
{1 x 100 on 2:00 free (went 1:20, 1:18, 1:15)
{1 x 100 on 2:30 KICK
{1 x 50 on 1:00 SWIM FAST CHOICE**
{1 x 50 on 2:00 KICK
**#1 fly :34, #2 back :33, #3 free :29

5 x 100 free on 1:45 PULL with buoy only



Total 2400 yards