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Well I just noticed the last time i posted was June 13th.
It has taken this long for my hand to quit bothering me since I caught it on the lane line.

It hurt when I moused for a while, it hurt when I played bass (I do this more than I swim)

I'm swimming great, I've lost 10lbs and my BP is down a little (Not enough though).

Here is last friday's workout.


Warm Up:

300 SWIM
(300)
SET 1
8 X 75 1-4 Kick/Drill/Swim by 25 :10 R
5-8 IM no Fly :10 R
(600/900)

SET 2
4 X 50 BACKSTROKE :15 R
4 X 100 BUILD BY 25 TO MODERATE / :20 R
NO EXTRA REST ~ KEEP IT GOING
3 X 50 BREAST :15 R
3 X 100 DESC TO HARD / :20 R
REST 1 MIN AFTER #3
2 X 50 MODERATE FREE :15 R
2 X 100 2 OF YOUR MODERATE FREE'S TOGETHER :20 R

1 X 50 EZ :60 R
1 X 100 GO FOR IT!!!
(1500/2400)

1 X 300 50 KICK WORK UW / 50 SWIM
300/2700
10 X 50 1-3 :40
4-6 :45
7-10 :50
(500/3200)

Go Swim!!

Argh!!!

It started with my right goggle leaking.
I tightened the strap. No help. I dealt with it for a little while.
During which I caught my finger on the lane line
on a push off of the wall on a backstroke turn.

So to the locker room to get another pair of goggles.
I grabbed 2 pairs. A speedo socket rocket someone gave me.
And a pair of clear Swedish No gasket ones.

Well the speedo's were dark but didn't leak.
I used them for 10 min's or so. Still couldn't
seem to get moving. So I switched to the clear
Swedish. It was amazing. I instantly felt like swimming.
So the last 15 min's of practice felt good.

So from now on clear goggles inside!!! Save the
dark ones for outside swim's.

1st BP med made me feel like I just ate a bunch of speed.
I thought this was to lower my BP.
2nd Med not as bad but still felt jittery.
BP was higher than when I was taking nothing.
3rd Med haven't tried yet. I going wait a few days till I start it.

Coached the Sharks Today, Swam the workout after work.
Take a Master's Minute between sets.

500 4 x (75 Swim/50 Kick)

400 8 x 50 on Descending Intervals
2 on :55, 2 on :50 etc

300 Pull: Breath 2-2-3-2-2-3 etc
Saw this on Gary Hall Sr's site
I drown when I breath to my right side. Guess I should work on that.

200 Negative Split (try to drop :05)

100 HARD

50 EZ
50 EZ

100 IM Drill

200 Negative Split

300 Kick/Swim by 50

400 8 x 50 Ascend Interval but hold speed
Start where 1st 400 ended
2 on :40, 2 on :45 etc..
Really work the last 2

500 Choice (I did a mix of Swim/Drill/Kick Sculling)

3100 Yds

Doctor put me on meds for High BP.
Today I start my diet. I'm loosing at least 20lbs,
and going to start eating as healthy as possible.
My pulse was 56, but BP was 138/90 OUCH!!!

I sure hope I can beat this without the pills. I
hate taking pills!!!

So here is what I swam after the bad news.

Warm Up:
S-300 K-200 P-200

Set I:
PULL 6 X 125 :20 Rest
1ST 75- WORH HIGH ELBOW RECOVERY AN A CLEAN HAND ENTRY
LAST 50- WORK ON CONTINUOUS STROKE W/HARD KICK

Set II:
SWIM 20 X 25 on :30
ALTERNATE 3 EZ; 1 MODERATE ; 1 FAST

Set III:
KICK 3 X 150 (100 EZ/ 50 FAST) :30 Rest

Set IV:
SWIM 2 X (3 X 50 ON :45, 4 X 25: ON :30 EZ-MOD-FAST-EZ)
100 EZ TOTAL 3,000

Been swimming at least 4 days a week.
I'm up to 132 Miles so far this year.
I've been sick the past week.
A former team mate of mine won the Tampa Bay Marathon Swim a couple of weeks ago.
24 Miles!!!!!!!
8 Hours 59 Min.
That is just pure crazy!!!

Here is what I swam today.

Set One 2x400 – 30 sec. rest
• (1) - 400 warm up Choice
• (2) – 400 free, pace


Set Two 4x200 – 30 sec. rest
• (1) – 200 recovery
• (2) – 200 one lap bow&arrow drill, one lap free, perfect stroke.
• (3) - 200 free, pace
• (4) – 200 free, all out

Set Three 8x100 (lung busters)– 10 dolphin kicks off each wall, just survive the rest of the lap – 20 sec. rest
• (1-2) – (easy)
• (3-4) – (keep focused)
• (5-6) - (strong core)
• (7-8) – (quick core)

Set Four 12x50
• (1-6) – 50 fly,back,breast (fast), 50 recovery after each. 2:00 on each 100
• (7-12) – 50 fly,back,breast (all out), 50 recovery after each. 2:15 on each 100

200 warm down 3200yds.

On posting to this here blog.
I've been swim a bunch :-)

I'm manage at least 5 swims a week the last 3 weeks.
Been using the FLOG on my USMS and I'm up to
44 Miles this year. That will explain why
I'm swimming better than I have in years!
A few time I've been stuck in the FAST lane
and I've been able to get some rest providing the intervals aren't to fast.
Like they were doing 100's on 1:10 the other day.
That means a continuous swim for me if I'm working it.

I've added more workouts to my Favorites

It's easier than putting them all here.
Some are in Excel some are Doc's.
If you don't have Word or Excel you can download OpenOffice
for free and it will read anything Microsoft Office will.

I'm going to my 1st meet in over 2 years next weekend. It's at Miami University (Oxford, Ohio).
This is the same place I did my 1st swim meet after my 23 year hiatus to swimming. That was in 2002. Can't Wait!!!!!

I think I'll go swim right now. Pool opens in 10 min.

Coached the Sharks
Swam this by myself before work (Worked at home today)

Warm Up:
1 x 200 SWIM
2 X 175
#1 KICK
#2 DRILL DIFFERENT DRILL EVERY 25
CATCH UP/FTD/LT ONLY/RT ONLY/ZIPPER/ARROW/FIST
(550)

Almost Everything :LIFO (Last In First Out) or :15r

3 X 150 PULL EVEN MODERATE PACE (450/1000)

4 X 125 FREE IM FREE/BK/FREE/BREAST/FREE
(500/1500)

5 X 100 :30R EACH 4 HARD / 1 HARDEST (This is the part to really go for it)
(500/2000)

6 X 75
1-3 RECOVERY KICK/SWIM/DRILL BY 25
4-6 25 EZ SWIM/25 SPRINT KICK/25 EZ SWIM
(450/2450)

7 X 50 TEMPO SET
ODD’S 1---2---3---4 (or count slowly with each hand hit.)
EVEN 1-2-3-4 (Speed up the Count)
(350/2800)

8 X 25
ODD UW DOLPHIN KICK W/1 BREATH
EVEN EZ SWIM
GO RIGHT INTO EZ SWIM (200/3000)

WARM DOWN

Swam Saturday with the Sharks.

I got 6 Workouts in this week. I've discovered how to feel good
in the water. SWIM MORE!!!!

Swam Wednesday with the Sharks. SCY
Coach Chris on Deck

Warm Up
500 Swam as 100 Swim/25 Kick 4x

Lets get started....

8 x 100 on 1:35 (:20r)
4 x 25 on :35 / 1 Breath

6 x 100 on 1:30 (:15r)
6 x 25 on :35 / 2 Breath

4 x 100 on 1:25 (:10r)
6 x 25 on :35 / 2 Breath

2 x 100 on 1:20 (:05-10r)
4 x 25 on :35 / 1 Breath

Warm Down
100 or more

This was a good set.
I held 1:15 or less for all 100's
the last one of each set was 1:09/1:10/1:10
and the last 2 I did 1:09/1:10 I was beat

I swam by my self on tuesday and twice on thursday.

I started keep my FLOG (Fitness log) on My USMS
I've done about 43,500 yds so far this year.

I worked on my tempo thursday afternoon.
It's amazing how counting 1-2-3-4 repeat can
really help me increase speed.
It helps keep me from pausing in my stroke.

My wife bought me a snorkel. Wow is that weird!
I thought I was gonna drown a couple of times.
But I'm keeping at it. The 3rd practice with it
is getting easier. I just have to try and breath
at the same time I normally do. NOT EASY!!!

Keep Swimming!!!

Swam with the Sharks SCY
Coach Chris on Deck

Few min's dryland stretch
150 @ 75%
2 Min's stretch
400 Swim

Repeat the Following 4 x

150 Free swam as 50 Long/50 Strong/50 Build :30r
4 x 50 Breast HARD on :60
No extra rest keep it going
I swam back, My knees can't take breast.

100 Ez

12 x 50 Kick we did them on 1:10
(I could have done these faster but the rest of the lane needed rest.)
I descended these by 2's my goal was to drop 1 second each set of 2...
Well I started on :50 and worked my way down from there.
On # 11 I did a :45
On # 12 I gave it everything I had left and I had my personal best of :40
Now I need to break that .
I wish I could wear fin's again. The last time I wore fin's
I messed up my knee so that's not gonna happen again.

Last set...
100 ez :05 r(Just to get on a even cycle)
100 HARD!!!!!! Get your time
100 EZ Warm Down (Or more)
100

Practice was at 7am, I have the Keys!
I set my alarm when I went to bed at 11.

Well......

I wake up at 7:30
I haven't not just woke up at around 5am
for a long time.

Sometime during the week I changed my alarm
settings to M-f and no weekend.

Luckily Jim saw someone at the school, went and convinced him
to let them in.

I made it to the pool at 7:55 (20 min drive)
We were able to use the pool late since the High School team was away at a swim meet.

Here's what I swam

6 x 75 IM Rotate fly/back/brst ~ back/breast/free etc.... :10r

6 x 50 Kick on :60 Still Warming UP
6 x 25 Choice on :30

400 Build from Pace to HARD by 100
4 x 100 on 1:25
4 x 50 Kick (2 moderate, 1 EZ, 1 Sprint)
4 x 25 IM order

200 Warm Down

Swam with the Sharks SCY
Coach Chris on Deck.

Warm UP
400 Swim
4 x 50 Free Build

Set 1
6 x 100 on 1:30 (I held around 1:15)
5 x 50 Free on :55

400 Pull as 100 Long/100 Strong/100 Build/ 100 Fast

5 x 50 CHoice

6 x 100 on 1:25 (Held 1:15 and 1:08 on # 6)

400 was supposed to be warm down. Felt good so..
I did 100 on 1:15 then 50 ez, 100 on 1:15/ 50 ez and 100 on 1:12 then warmed down.

Needless to say my lane mates were questioning my sanity :-)

Chris is doing a great job with the workouts.
He is also organizing meet's. Awesome!!!
He is enthusiastic and it's spreading.

Yea Haw!!!!
I made 5 workouts this week.
3 With the sharks and 2 on my own.
Saturday's Swim felt great.

Coached on Friday
It's was 200 Friday

1 X 200 SWIM
2 X 100 KICK / SWIM BY 50 :10R
4 X 50 DR SWIM BY 25 :10R
8 X 25 IM ORDER 2X :10R (800)

EVERYTHING :15R
4 X 50 IM ORDER OR ODD STROKE/EVEN FREE
2 X 100 IM OR ONE STROKE / ONE FREE
1 X 200 IM :30R
1 X 200 FREE REMEMBER DESCEND THE LADDER
2 X 100 FREE TRY TO KEEP YOUR STROKE MOVING
4 X 50 FREE ACCELLERATE THE TURNS AND FINISH
8 X 25 FREE DESC by 2's LAST 2 SHOULD BE SPRINT
(1400/2200)
1 X 200 KICK/SWIM BY 25 EZ RECOVERY (200/2400)

1 X 400 PADDLE SWIM BUILD BY 100 (400/2800)

4 X 50 EVEN PACE ABOUT 80%
8 X 25 ODD SPRINT CHOICE / EVEN EZ FREE
(400/3200)

Swam with the Sharks SCY
Coach Chris on deck

Warm Up 300 Swim

1 x 100 HARD

50 ez

12 x 50 Kick 1-6 Back/Free, 7-12 Breast/Free :15r

6 x 150 50 ez/100 fast on 2:15

500 Free with 1st 25 of each 100 Tarzan Swim

6 x 50 choice hard :15r

Warm Down

The swim felt Great today!!!

Swam with the Sharks SCY

Coach Chris on deck

I missed warm up, taking care of team business stuff.

I think it was 150 swim

200 Swim with long streamlines

4 x 25 Build

12 x 75 swam as 25 Free assisted kick (slow arms hard kick) 50 swim all on 1:10

5 x 200 on 2:50

500 Pull every 5th lap breath 5

10 x 50 3 on :40, 3 on :45, 4 on :50

It's great swimming with 4 in a lane.
I definitely push it a little harder.

Coach Chris returns after being gone for
a couple of years.
I can actually swim with the team now.
I've been swimming on my own and it's just no fun.
Plus it takes up an extra 2 hours of my day.

I'll still be putting workouts up but I'm going
to make it easier on me.
Here is a link to a web page I made that has 108
workouts I've done over the past year or so.
Some may be repeats but oh well that happens.

Bo's Favorite Workouts
If something doesn't work let me know. I didn't test everyone.

I swam 3500 SCY on New Years Day.
What a great way to start the year.

Now I'll have more time to post and keep track
of things.

My goal for this year is to:
Swim at least 3 days a week
Loose the extra 15 or 20lbs I've acquired over the past couple of years.
Do a couple of meets
Go to either Short Course or Long Course Nationals

HAPPY NEW YEAR

I'm taking the time to post last weeks workouts.
I'm swamped at work but still managed 4 Swims last week.

Coaching the Sharks SCY
Last week was busy at practice!!
We had over 20 swimmers on 3 days
I had a few swimmers get surprising times on
the 200's. I love having swimmers give it what they really can do.
I had a excellent swim on staurday with the team. I set my goals a little harder than normal
and I made them all. But I'm still not ready for the Crazy Lane. One of them guys did a 2:00 200 free OUCH!!!
These were for the week of 12/6/2010

Monday
Warm Up:
300 SWIM
100 KICK
6 x 75 Drill 50 / Swim 25
1/2) Catch Up ~ Work the Push
3/4) FTD (Finger Tip Drag)
5/6) GLIDE W/6 KICKS BETWEEN STROKES
(850/850)

Set 1
Pick your interval (:20 rest +/-)
8 X 100 HOLD EVEN PACE 1:30 / 1:40 / 1:50
GO FOR IT ON #8
50 EZ
1 MIN REST (850/1700)

8 X 50 DESCEND 1-4 / 5-8 :50 / 1:00 / 1:10

50 EZ
1 MIN REST (450/2150)

8 X 25 ODD SPRINT / EVEN EZ ON :25 / :30 / :35

50 EZ (250/2400)

Set 2

2 X 200 TRY TO SWIM 2 OF YOUR PACE 100’S
TOGETHER (IF YOU SWAM 1:20 TRY FOR 2:40)
REST :30 BETWEEN SWIMS (400/2800)

4 x 50 Kick (200/3000)

200 WARM DOWN (200/3200)

Wednesday

Warm Up:
300 SWIM
200 KICK
200 PULL 700/700

SET 1 2 X THROUGH THIS
3 X 25 KICK EZ-MOD-FAST
2 X 50 DRILL / SWIM
3 X 75 SWIM ~ DESCEND 1-3

SET INTERVAL TO GET ABOUT 15 SEC REST
(800/1500)
SET 2 PULL
4 X 125
1ST 75 WORK DPS TRY TO DROP ONE STROKE PER 25
LAST 50 BUILD ~ MAINTAIN STOKE COUNT
(500/2000)

SET 3 2 X THROUGH THIS
1 X 200 SWIM 2:45/3:00/3:30
4 X 25 SHORT REST :25/ :30 / :35
2 X 100 HARD SWIM W/FAST KICK LAST 25 1:30/1:40/1:50
50 EZ
1000/3000
WARM DOWN
8 X 25 ODD DRILL/ EVEN EZ SWIM

3200 YDS

Friday

Warm Up:

300 SWIM (300/300)

4 X 75 1-2 K/DR/SWIM BY 25
3-4 BUILD BY 25 Rest :10-15
SET 1 (300/600)
1 X 200 SWIM 2:40/2:50/3:00
2 X 50 KICK :10 R (Use as Recovery)
1 X 50 HARD Go Right into EZ Swim
1 X 50 EZ Rest 1 Min
REPEAT SET 2 X

(800/1400)
SET 2
22 X 50 1-5 :55/:60/1:10
6-10 :50/:55/1:05
11-15 :45/:50/1:00
15-20 :40/:45/:55
REST 1 MIN
21-22 :35/:40/:50(THINK HARD/FAST KICK)
(1100/2500)
SET 3
4 X 100 50 HARD KICK(Work the Walls) 50 EZ Swim
:10 - :15 R (400/2900)
6 X 50 ASCEND From Hard
2 on :35 (:less than :05r)
2 on :45 (Add :10 to interval)
2 on :55

I'm swamped at work.
Still swimming. (4 days last week)
Still Coaching.
Just not posting till I get a breather.

Now go swim!!!

Coaching the Sharks

FRIDAY 11-26-2010

WARM UP 300 CHOICE 300/300
(~ :10) Means set a interval that gives you about :10 seconds rest

SET 1
3 X 50 DRILL-SWIM (~ :10 )
3 X 50 KICK-SWIM (~ :10 )
3 X 50 DESCEND (~ :15 )
3 X 50 DESCEND (~ :10 ) 600/900

SET 2
4 X 100 PULL (~ :15 )
4 X 100 25 DRILL - 75 HARD (~ :10 )
4 X 100 DESCEND (~ :15 )
4 X 100 MAKE IT (~ :5 ) 1700/2600
100 EZ

SET 3
3 X 50 KICK (~ :10)
3 X 50 DESCEND (~ :10 )
3 X 50 MAKE IT (~ :5 ) 450/3050

200 Alternating between Drill/Swim by 25 200/3250

Monday 11-29-2010
WARM UP 300 CHOICE 300/300
Intervals are for LANE 5/6
LANE 4 ADD :05
LANE 3 ADD :10
LANE 2 ADD :20
LANE 1 ADD :30

SET 1
4 X 50 DESCEND @ 0 : 45 (~ 10 sec rest)
3 X 75 KICK/DRILL/SWIM @ 1 : 15 (~ 10 sec rest)
2 X 100 MID 50 STROKE @ 1 : 40 (~ 15 sec rest)
1 X 125 BUILD BY 25 @ 1 : 45 (~ 15 sec rest) 750/1050

SET 2
5 X 100 PULL @ 1 : 20 (~ 5 sec rest)
6 X 75 BUILD @ 1 : 05 (~ 10 sec rest)
7 X 50 KICK @ 1 : 00 (~ 10 sec rest)
8 X 25 SPRINT @ 0 : 30 (~ 15 sec rest) 1500/2550

SET 3
6 X 50 FREE @ 0 : 45 (~ 10 sec rest) 300/2850
REST 1 MINUTE
5 X 50 FREE @ 0 : 40 (~ 5 sec rest) 250/3100
REST 1 MINUTE
4 X 50 FREE @ 0 : 35 (~ 2 sec rest) 200/3300

Warm Down at least 100

I got to swim 3 days last week.
I did manage to eat a ton of food in the 3 days spent with the wife's family.
And I got a dead laptop fixed and converted into a media center PC. Now to buy the Sony
TV to go with it :-)

I swam monday's workout before work.

Coached the Sharks M-W-F SCY

Week of 11-15

Monday

WARM UP 300 CHOICE 300/300

SET 1
6 X 50 ODD DRILL-SWIM / EVEN KICK-SWIM (~ 10 R)
6 X 50 TENNESSEE TURNS (~ 15 R) 600/900

SET 2
2 X 200 PACE (~ 20 R)
3 X 100 PACE (~ 10 R)
4 X 50 Descend (~ 10 R) 900/1800

2 X 200 PACE –3 (~ 30 R)
3 X 100 Descend (~ 15 R)
4 X 50 Descend (~ 15 R) 900/2700

200 PACE -5 (~ 30 R)
100 PACE -?? (~ 20 R)
4X50 DESCEND (~ 15 R) 400/3100
Extra Set
12 x 25 1 Blast Off/EZ, 1 1 Breath, 1 EZ Repeat 4 x 300/3400

YARDAGE: 3,400

Wednesday

I think this is one of onlyfree's workouts

WARM UP
300 CHOICE 300/300

SET 1
3 X THIS SET:
50 DRILL @ 0 : 50 (~ 10 sec rest)
50 DRILL/SWIM @ 0 : 45 (~ 8 sec rest)
50 KICK @ 1 : 00 (~ 10 sec rest)
50 KICK/SWIM @ 0 : 55 (~ 10 sec rest) 600/900

SET 2
100 DP @ 1 : 30 (~ 15 sec rest)
75 BUILD @1 : 05 (~ 10 sec rest)
50 DRILL/SWIM @0 : 45 (~ 10 sec rest)
1 x 25 STROKE HARD @0 : 35 (~ 20 sec rest) 250/1150

100 DP-1 @1 : 30 (~ 15 sec rest)
75 BUILD @1 : 05 (~ 10 sec rest)
50 DRILL/SWIM @0 : 45 (~ 10 sec rest)
3 x 25 STROKE HARD @0 : 35 (~ 20 sec rest) 300/1450

100 DP-2 @1 : 30 (~ 15 sec rest)
75 BUILD @1 : 05 (~ 10 sec rest)
50 DRILL/SWIM @0 : 45 (~ 10 sec rest)
5 x 25 STROKE HARD @0 : 35 (~ 20 sec rest) 350/1800

100 DP-3 @1 : 30 (~ 15 sec rest)
75 BUILD @1 : 05 (~ 10 sec rest)
50 DRILL/SWIM @0 : 45 (~ 10 sec rest)
7 x 25 STROKE HARD @0 : 35 (~ 20 sec rest)
100 EZ 500/2300

Yet Another Set
500 Swim or Pull Focus on good form and LONG streamlines 500/2800

100 Kick EZ
100 Make it a Good one 200/3000

200 or so Warm Down

Friday

Warm Up
S-300 K-200 P-200 (700/700)

Set I: All :10r
25 - FLY
50 - BACK
75 - BREAST
100 - FREE
75 - BREAST
50 - BACK
25 - FLY (400/1100)

Set II:
SWIM:
1 X 400 :40r Negative Split (Stop for :05 at 200 to get split)
2 X 300 :30r Negative Split (Stop for :05 at 150 to get split)
3 X 200 :20r 1 & 2 PACE/ 3 EZ
4 X 100 :10r Descend from PACE Take a extra :30r after #3 and go for it on #4
(2000/3100)

Set III:
2 X ( 25 KICK/25 PULL WITH BOARD (BOARDWAG)/ 50 SMOOTH)
* BOARDWAG is pulling with the kick board between your legs
like a buoy. Hold the board so that a good portion of it will
create resistance beneath you as you rotate your shoulders/hips.
This will force you to generate a little more effort in your
rotation.
total 3,300

I actually got to swim all of these this week.
My work load let me swim them right after I was done coaching.
So I got to work around 8:45 instead of 7:15
I love my job!!!
I'm feeling alot better in the water latley.
Now if I could just loose the extra 15 lbs I've
been carrying the last year. My problem
is that I love to eat :-)

Swam with the Sharks
Coach Erin on Deck

Warm Up
5 x 200 SKIPS

Another 500 or so of Drill/Swim (I forget)

Main Torture

4 x 300
3 x 200
2 x 100 Back

3 x 100
2 x 100 Back

This is what I remember.
I set my goal at a 1:20 or less pace on everything.
On the 300's I went 4:00, 4:01, 3:59, 3:45
On the 200's 2:40, 2:41, 2:27
We did the 100's on 1:25, I went 1:14,1:15,1:09

I got a little more rest because I'm a little faster than the rest of the lane.
It's a mental thing. If I move up a lane I get very little rest and just get discouraged.
For me a little extra rest leads to being really happy with my swim's.
And seeing how I only had 4hr's of sleep, I'm thinking
I should sleep less more often :-)
I had to run sound for my son's band Chicsa
I made it home at 2:45am