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born2fly

  1. 7/29/2010 kick workout

    First of all, my wife and I celebrated our 20th wedding anniversary today. I spent it at the pool while she was at the football field with our son. Will be taking her out over weekend to celebrate. I did P90X from 530-630pm which today was triceps, chest, shoulders. Then today was also a ab ripper day for p90x so another 15. My upper body was fried by the end. I got to pool at 715, stretched for a bit then got in at 730. During warmup I realized I could barley move my arms and wasnt going to push anything so decided to do a kicking workout.

    Warmup:
    500 whatever
    10x50's@ 50 drill/swim

    main set:
    30x25's kick fins @ 30 broken down like this..
    10 times thru
    #1 underwater fly kick hands at side
    #2 fly kick on back
    #3 kick free on back rotating shoulders

    300 pull just cruised

    15x50's kick no fins broken down like this...
    5 times thru
    #1 @ 55 fly kick with superman arms
    #2 @ 50 fly kick on back
    #3 @ 45 streamline kick fly fast

    300 pull just cruise

    5x100's @ 1:45 kick with board, 50 board in tombstone position, 50 regular kick with board

    300 warmdown
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  2. 7/28/2010 workout

    So,I have been outta the water since meet on Saturday. Had lots of things going on with the kids and was not able to venture out to a practice. My son started his football season which takes a great deal of time. My 14yr old daughter, the musician is away at a camp. She plays the trombone in marching band, has been in the dayton youth philharmonic where she was selected to play the stand up Bass. She is also in jazz band where she plays the electric bass. If thats not enough, she is also in a rock band, The Outliers. They have been together for a year. They perfomed last month in local battle of the bands where they got runner up. They entered a regional battle of the bands where they were chosen 1 of 6 bands to compete on Aug 20th. Its a aswesome venue down on the river. Here is a link to one of their more mellow songs- [nomedia="http://www.youtube.com/watch?v=3INC3Vso7pI"]YouTube- Calling For Me by The Outliers[/nomedia] On the right there are also other songs there.

    Anyways, felt pretty good in water this evening. Practiced with masters team.

    25 yard pool
    Warmup
    300 swim/300 kick/300 swim

    Main sets:
    8x100's @ 1:30 did odds IM, evens fly
    1x800 pull, held 1:07s
    8x100's @ 1:30 odds IM, evens fly
    2x400's first 200 cruise,rest 30, back 200 fast, did 2:01's for the fast 200's

    5x100's kick no fins @ 1:45
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  3. 7/25/2010 thoughts

    Well, I swam in meet yesterday and have come to the conclusion that it really sucks to race long course when I do not even train in a long course pool. Basically the meet turned into a long course workout for me. My times were frustrating to me and know Im much faster than what I did in the pool yesterday.

    My first event was the 200fly and felt fine for the first 150 meters. However, I then totally lost my legs and was swimming a verticle fly for the last 50. Im sure it did not look pretty because then I could barely get my arms outta the water. Granted maybe lifting day before probably not good idea but it is what it is. Long course is just a different beast and for me anyways, I cant race smart if I dont train in long course.

    I was thinking of doing long course meet next weekend as my mini taper meet but now have decided to bag the idea. I would rather continue to train hard in my little ole 25yard pool and keep doing my P90x and stuff.

    Sometimes I think I am a better at practice than at meets. Also, kinda weird, but for some reason I even feel faster in my drag suit than my jammers I wore at the 2 long course meets. I think it might have to do with something about feeling the water on the thighs in my drag suit, who knows, maybe its mental!

    Anyways, I took today off, played golf with my son then had a air soft war with him. Then tossed around football with him. Football starts for him tomorrow, always our favorite time of year!
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  4. 7/23/2010 workout

    Had the day off work today and chilled out. Took my car in to get serviced in the morning. While I was waiting in the lounge area I was fortunate enough to get in one of those massage chairs. It was heaven! I sat in that thing for an hour. In the afternoon I did my "total gym" workout. I really like that machine and will be incorporating that back in my program. I had stopped when I started P90X. After the total gym, I jumped on the eliptical for a half hour then it was P90X time. Luckily today was a stretching day. Swam in the evening.

    25 yard pool
    Warmup
    500 whatever
    10xx50's @ 50 drill/swim
    5x100's @ 1:45 25kick/25scull/25drill/25build

    100 free perfect stroke

    Main Set
    8x100's @ 2:00
    #1 50fly 200 pace/25free moderate/25fly fast
    #2 50back/25free mod/25back fast
    #3 50breast/25free mod/25breast fast
    #4 50free/25free mod/25free fast
    Repeat set. the 50s were to be 200 pace and the last 25stroke should be 100 pace

    100 free perfect stroke

    1x50 @45 free
    1x100 @ 1:30 free
    1x200 @ 3:00 free
    repeat set. the backhalf of each distance was to be negative split

    100 free perfect stroke

    8x25's @ 45 2 of each stroke fast

    200 warmdown
    3700 yards

    Will be on the road at 630 tomorrow morning to head to meet in cincinnati. warmups are at 8 meet starts at 9 and ends at noon no mater what. My order of events will be the 200fly, 400IM, 200free and 50fly. Right now my body is sore, shoulders hurt and i have a pain in the right inner arm by elbow. Ive been icing it and hopefully the inflamation goes down.
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  5. 7/22/2010 workout

    Was unable to swim yesterday due to I had to go up to Cleveland and do some work. This evening I did P90x (Kenpo) first, then ran a casual 4 miles on treadmill. Starting my mini taper for next weekends meet. I will be just swimming thru meet this Saturday.

    25yard pool

    Warmup
    500 free
    10x50's @ 50 drill/swim

    Main Sets
    8x100's @ 1:30 75 fast/25 easy, first 4 were fly, last 4 were free. The 75 was to be under 45 for both fly and free

    100 easy perfect stroke free

    6x50's free @ 40 work on pace

    100 easy perfect stroke free

    4x200's fly @ 4:00 broken
    #1 broken 100/100 20 seconds in between 100
    #2 broken 75/75/50 rest 15 and 15
    #3 broken 50/50/50/50 rest 10 inbetween 50's
    #4 broken 50/50/25/25/25/25 rest 10 between 50's, 5 seconds between 25's

    100 easy perfect stroke

    3x100's pull @ 1:30

    200 warmdown

    3700 yards
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  6. 7/20/10 frustration

    So Monday I took off from the pool because when I woke up monday morning I had jacked up my neck and shoulder while sleeping. Was so bad I could not even turn my chin to either shoulder, could just look ahead. Today I was feeling little better and went to the pool only to find it was closed because of some type of lifeguard training. I did my P90x then jumped in my pool and splashed around for about 45 minutes.

    Im getting concerned with this P90X. When I started my weight was 180, im now 184. Been at it just for a week. My eating is the same and my training is the same. Only thing really different is im not running 6 miles every other day now. Guess the question is, why the hell is my weight going up. Im assuming im adding some muscle mass, but to me I feel strongest in water when im around 175. Although I do feel stronger, I do not want to put on more weight. I felt strong with what I was doing before p90x. I will give it another week and see what happens, but if weight continues to climb think I will go back to my own personal training that works for me.
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  7. 7/18/2010 workout

    I decided to take yesterday off from the pool and do other things a little more fun. Went golfing with my 12yr old son, then we went and saw the movie Predators. My body has been feeling banged up so a day off from the pool is what I needed. I have 2 long course meets left, one next week on the 24th and one the following weekend on 7/31 & 8/1. I decided I will start doing a little mini taper and slowly cutting back some in the pool but still plan on doing p90x

    25yard pool
    500 warmup
    10x 50's @ 50 drill/swim
    500 25 kick/25 swim

    Main sets
    4x50's fly @ 1:00, cruise held 30's
    1x100 fly @ 2:00 fast, did 58
    4x50's back @ 1:00
    1x100 back @ 2:00 fast, did 1:05
    4x50's breast @ 1:00
    1x100 breast @ 2:00 fast, did 1:15
    4x50's free @ 1:00
    1x100 free @ 2:00 fast, did 56

    10x50's @ 1:00 25underwater/25 fast

    3x300 pull free @ 4:00 decend, 3:25, 3:15, 3:07

    6x50's free build the 50 @ 45

    8x25's fast fly @ 30

    200 warmdown
    4,800 yards
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  8. 7/16/2010 workout

    So I have been doing this P90X for 3 days now, and I must say its been good. However, Im beat from it and when I go to swim Im still sore. Since I swim in evening at 730 cant really do it after I swim, or I guess I could but would be starting it at 930. Its one of those pick your poisons and for right now will just keep grinding it out. Didnt do to much hard stuff at practice cause I worked the arms and shoulders today in P90x so I didnt want to overdo anything.

    25yard pool
    Warmup
    500 whatever
    10x50's @ 50 drill swim. Yes, this is pretty much my standard warmup every day. I will do catchup drill then fingertip drag, then fist swim on the drills
    10x50's @ 1:00 25 underwater/25 easy
    10x50's kick board @ 1:00 tombstone style, hold board verticle in water, half of board should be under water other have above

    Main Sets
    5x200's IM @ 3:00 decend

    5x100's free @ 1:30 decend, went 1:15, 1:12,1:07, 1:02, 57

    3 times thru
    1x50 free @ 45
    1x100 free @ 1:10
    1x150 free @ 1:40
    ** no rest in between rounds

    16x25's @ 30 cruise

    200 warmdown
    5,000 yards

    tomorrow I have a long practice planned, lots of distance free and distance IM. Will probably swim first tomorrow then P90x later in day
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  9. 7/15/2010 fly workout

    Decided to swim this morning on my own rather than do it in the evening. Body still sore but not as bad as yesterday. Will be doing P90X this evening.

    25yard pool
    500 whatever
    10x50's @ 50 drill swim

    Main Sets:
    3 times thru
    1x50 fly @ 50
    1x50 fly @ 45
    1x50 fly @ 40
    1x50 fly @ 35

    5x100's no fins @ 1:30 fly kick on back

    6x75's free @ 1:00 build the 75

    3 times thru
    1x100 @ 1:30 25fly fast,75 moderate free
    1x100 @ 1:30 50 fly fast, 50 moderate free
    1x100 @ 1:30 75 fly fast, 25 moderate free
    1x100 @ 1:30 100fly fast
    ** the 100 fly had to be under 1:00

    2x500's pull @ 6:00 hypox breath by 100 2,3,4,5,6

    200 warmdown
    4.950 yards
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  10. 7/14/2010 workout

    I did not swim yesterday because I was up in Cleveland for work and stayed over night up there. I did venture outside for a 6 mile run. Decided to run outside versus treadmill at hotel, bad choice. Now I remember why I dont like running outside. I feel as if I have schin splints now. Anyways, this to will pass. I started P90X this afternoon. I learned that I have problems doing the chinups. Hopefully in time I can do better on those, but the push ups I was cranking out. I went to swim this evening but was sore in the legs from running and the shoulders and back from the P90X. This was kinda a recovery workout. Probably not best thing to start P90X in mid season,however, I dont really care to much about long course right now, so I will just keep grinding it out.

    25yard pool
    Warmup
    500 whatever
    10x50's @50 drill swim
    1075's @ 1:15 odds fly, evens free

    Main Sets
    5x100 fins @ 1:30 50fly kick on back, 50 free fast

    5x100's IM @ 1:30

    2x400's pull @ 4:30

    12x25's @ 45 odds underwater, evens fast

    200 warmdown
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  11. 7/12/10 workout

    Had a really good fly workout in my mind however, lap swim was packed and had to split a lane with someone. I hate swimming fly with people in lane, because I always have to break my stroke and timing gets all outta whack. Went with a free workout and will save the fly workout for another day.

    25yard pool
    Warmup
    500 whatever
    10x50's @ 50 drill/swim

    Main Set
    10x50's kick @ 50
    10x100's free @ 1:20
    10x50's kick @ 45
    10x100's free @ 1:15
    10x50's kick fins @ 40 fly kick on back
    6x100's free @ 1:10 was running outta time before pool closed, should be set of 10.

    12x25's @30 IM order, all fast

    200 Warmdown

    5,600 yards
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  12. 7/11/10 workout

    Today was kinda a recovery day. Had a good practice in mind for today, however, after my warmup, someone stopped to chat with me. It was a age group swimmer I swim with. She is headed off to Eastern Michigan to swim this fall. After I got done talking to her, I kinda rewarmed up, but my legs were totally shot. I ran 6 miles night before from 9-10pm so dont think I had enough time for them to recover. Monday my wife and I will be starting P90X. Figured it wont hurt to give it a try!

    25yard pool on my own
    warmup
    500 whatever
    10x50's @ 50 drill/swim
    5x100 @ 1:45 75swim/25 underwater
    5x100's kick @ 1:45 no fins

    Main set
    4x300's pull @ 4:00, worked them but not all out, more of a controlled cruise held 3:15's

    1x1000 with fins,alternate 25kick/25 swim. Whatever the kick was the swim was same stroke

    200 warmdown
    4,400 yards

    I'll be lifting this evening then doing the eliptical after that. Hopefully I can get my legs back under me for that. Looking forward to starting the P90X, hopefully it will help me become a little more streamline in the water without the tech suit.
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  13. 7/10/10 workout

    25 yard pool

    Warmup
    500 whatever
    10x50 @ 50 drill/swim
    4x75's @1:20 kick/drill swim
    5x100's @ 1:30 25underwater/75swim

    Main Sets:
    5x200's IM @ 3:00
    10x50'@ @ 45 odds fly, evens free

    2 times thru
    500- 25moderate/25fast,50 mod/50fast,75mod/75fast,100mod/100fast
    ------
    6x50's kick @ 50 fly kick on back no fin

    16x25's @ 30 4fly,4back,4breast,4 free decend the groups of 4

    200 warmdown
    5,400 yards
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  14. 7/9/10 in memory of Andrew

    I have been practicing just have not had the time to post it up. This afternoon I swam on my own. Kinda a difficult day today. My teammate,lanemate and friend was killed a year ago in car accident on way home from a summer swim meet. Andrew was just 17, on the National team, a honor student, active in volunteering in community and was just a great young man. His junior year he had times of 21.x, 46.x and 1:41.x in the freestyle. He always looked so effortless when he swam. We were lanemates and he would always harass me when I would have to leave practice early to go take my kids to their activities. He would call me the ole guy. Anyways, Andrews favorite event was the 200free so this practice was for him. He would have been 18 and a senior this year so this one is for you buddy.

    25yard pool
    Warmup
    500 whatever
    10x50 @ 50 drill/swim

    Main Set in memory of Andrew
    6x200 free @ 2:20
    minute rest
    6x200 free @ 2:15
    minute rest
    6x200 free @ 2:10

    Warmdown
    400 free with snorkle

    5,000 yards

    Updated July 9th, 2010 at 05:07 PM by born2fly

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  15. 6/28/10 workout

    I did not swim over the weekend because of my sons baseball tournament over the weekend. I always feel like a slug in the water when Im out of it for two days or more so I did a somewhat light workout to just get the feel back.

    25yard pool

    Warmup
    500 whatever
    10x50's @ 50 drill/swim

    Main Sets
    5x200 @3:00 kick fins, alternate 50s kick fly on back, kick free

    5x200 IM @ 2:45

    10x50's @ 40 odds free, evens fly

    5x200 pull @ 2:30 decend

    Warmdown
    6x50's @ 1:00 with snorkle

    4,800 yards
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  16. 6/25/10 workout

    I was able to swim yesterday so wanted to try and get in the pool this evening. I was off work today but at the Ohio State baseball championship tournament. He had a 9am game, what a game it was. Down 4 going into last inning we scored 4 to tie it up. Then what they do in extra innings is called texas shootout, where each team starts out with runners on 1st and 2nd. Other team scored 5 runs (ouch) before we got the 3 outs. What did we do, scored 6 to win it! Was an amazing game to watch, was a slugfest and the kids never gave up!

    25yard pool
    Warmup
    500 whatever
    5x100 @ 1:20 decend 1:08, 1:06, 1:04, 1:02, 1:00
    10x50's @50 with fins, 25 kick on back, 25 catch up drill free

    Main Sets:
    10x25's fly @ 30 with paddles and pull buoy
    10x25's fly @ 20 with paddles only

    4x100 fly @ 1:20 held 1:02's
    4x100 back @ 1:20 held 1:10's
    4x100 breast @ 1:45 held 1:20's
    4x100 free @ 1:10 held 1:02's

    10x25's @ 30 odds underwater (made all) evens easy free

    1x100 pull @ 1:45 did 1:30
    1x200 pull @ 2:30 did 2:15
    1x300 pull @ 3:30 did 3:15
    1x400 pull @ 4:30 did 4:18
    1x500 pull @ 5:25 did 5:20

    200 Warmdown

    5,500 yards
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  17. 6/23/10 workout

    Missed the morning practice with age groupers because I was up in Cleveland for work. Swam this evening on my own.

    25yard pool

    Warmup:
    500 whatever
    10x50's @ 50 drill/swim

    Main Sets:

    3x600's IM @ 8:30 100 cruise/50 fast for each stroke

    8x75's @ 1:20 25fly kick on back/25 underwater/25 fast fly

    500 pull @ 5:50
    5x100 free @ 1:10
    10x50's free @ 35

    200 warmdown with snorkle

    probably got one more practice for this week then schedule gets crazy with my son. His 5th grade select baseball team is playing in the Ohio State Championship tournement in Columbus on Fri/Sat/Sun. So those 3 days will be crammed with baseball and probably wont be able to get a swim in, but will try if opportunity is there.
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  18. 6/21/10 workout

    Swam this evening on my own. Felt the need to relieve some work stress and this is the best way I know how. Been thinking about things with this new project I have thrown at me. Im gonna try like hell to get at least 4 days in a week. Figure if I can do that I might still do a meet or two this summer.

    25 yard pool
    Warmup
    500 whatever
    10x50's @ 50 drill/swim

    Main Sets:
    5x100's free on 1:20 decend, 1:07, 1:04, 1:01, 59, 57

    10x50's @ 45 kick w/ fins, 1st 25 kick down only fast, 2nd 25 swim back fast, did odds fly, evens free

    4x300's pull free @ 4:00 these were decend and working them with plenty of rest, 3:20, 3:15, 3:10, 3:05

    300 kick no fins, butterfly kick on back

    5x100 IM's @ 1:20 held 1:12's just cruise

    200 warmdown

    Plan on swimming in the morning with age groupers.
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  19. shutting it down, kinda

    Well, summer training is kinda over for me now. I suppose this is not a bad thing since last year I did not swim at all in summer, I was out of pool from June until end of August last year.

    I was given a big work project that will be comsuming my time. Will be configuring and loading a whole lotta servers with biometric algorythms and companies software. Also a chance I might be goint to Sweden for 3 weeks to do install of system and build their network for them.

    I do plan on at least trying to get in 3-4 days in the pool but cutting back on intensity and try to maintain what I have until fall.
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  20. 6/18/10, a IM kinda workout

    Ran 6 miles on the treadmill when I got home from work. Chilled out for an hour afterwards then went and swam on my own at the rec.

    25yard pool

    warmup:
    500 whatever
    10x50's @ 1:00 kick/drill
    5x100's @ 1:20
    10x50's @ 1:00 drill's of all strokes

    main set:
    4x400 IM's @6:00, 1st 400 work the fly, 2nd 400 work the back, 3rd 400 work breast and 4th 400 work the free

    10x50's pull free @ 40, held 32's
    10x50's pull free @ 35, held 30's

    8x75 IM @ 1:20 IM order, build each 75

    200 warmdown

    Really need to get back to the weight training. Have not done my weight workout since few weeks before nationals, time to get back in that groove.
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