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200FR (harldy got any warm up in because the HS swimmers were not out and Fred stopped us early.)

2x50 free drill
2x50 FR on 1' build

2x50 BR drill
2x50 BR swim

200 Kick with fins. Dolphin hard to breakout.

main set
4x(P100 MOD, S4x100 build each one, S2x50 hard work up tempo stroke, easy 50 BA) did well on 25s and worked to hold stroke on the rest.
easy 50

SPEC descend each set of 3
3x50 pull on 1:10
3x50 kick on 1:05 kick DPK is too low
3x50 swim on 1:00
3x50 swim with flips on :55 felt the faint glimmer of hope

easy 200 warm down

19 days till USMS

Worked out with 3 friends Wanted drill and speed work.

WU
200FR
200 FR?BA
100 FR kick
100br kick/drill

P 6x75 FR mod on 1:10

16x25 (4 of each stroke) drill down, kick back.

2x4x25 swim sprints with fins for 2 and without for 2
1 set BR
2 set FR

accordion drill BR draw is late.

WU meet 600
4x4x50 IM order by sets of 4. Each set do
#1 kick
#2 pull
#3 dril
#4 swim

8x25 kick with flips.

8x25 sprint with flips

WD

600 WU
300 broken by 50s on 1' PKS by 50

HQ
2x100 spec on 3' 1:18
2x100IM
2x100 FR 1:01, 1:02
2x50 spec on 2' :34
2x50 #2 stroke
2x50 FR :26
300 IM broken by 25 on 1'
Easy 100

SPEC set
3x(50 drill, 50 kick, 4x25 swim) rest 10-15

300im 25p, 25k, 25s of each stroke by 25s

WD 200

yoga and run25 min

WU
2x25 BA drill
2x50 BA
2x25 FR dril
4x50 FR #1 sprint 1st 12.5, #2 sprint 2nd 12.5 and so on. on 1'

200 Kick with fins

3x(P200 3:00, S5x100 on 1:30, 2x50 Hard on 1', no rest between sets)

easy 50

SPEC
4x75 Kick
4x75 PULL
4x75 Swim

easy 200

My BR and FR are falling apart. Timing in BR needs lots of attention. First will focus on anchoring the hands to set the kick. Then work on kick timing. Fred said the kick and pull look good but the timing is rotten.
As for FR, I am dropping my right elbow especially when I breathe. Need to watch the bigness of the triangle and get over hand and think THUMB-torque arm to catch.

I quit swimming....APRIL FOOLS

Needed to loosen up today.

400 WU
6x75 breath control on 1:15 PULL

10x50 BR drill-felt yucky-no interval

3(3x3x25)

2underwater kick, then 1x25 sprint with fins
1set FL
2set BA
3 set FR

WD with pull outs

600 WU
200 Kick

HQ
2x100 BR (1:17, 1:17)
2x100 FR1:02, 1:02)
4x50 BR (:34)
4x50 FR (:27)
2x25 FL
2x25 BA
2x25 BR
2x25 FR
easy 50

300 Kick BR no fins, no board

12x25 #2 stroke (FL) PKS by 25
12x25 IM same

WD

I am still sick with a nasty tail end of a cold and sinus infection. I had planned to get started on my season end planner from last year, but the body is having to hold back. I wondered all thru workout tonight whether going thru the motions is still better than taking the day off. Fred said my free looked wrong and my br was listing to the left. I need to move my left arm catch out about 6 inches.

I started leading our lane as the regular leaders were gone, but even though i didn't feel like my heart rate was elevating, i obviously wasn't swimming very fast. The guys in the next lane were way ahead. 10 seconds or so. I couldn't keep up. Was discouraging. 2400 main set is right on last years target. Did it differently though. Last year was 125's

WU
2x50FR drill
200 Kick with fins

4x4x150, 50 easy back
1st set 2:15 (1:30 base +10sec)
2nd set 2:10 (1:30 base plus 5 sec)
3rd set 2:05 (1:30 base)
4th set 2:00 (1:30 base minus 5 sec)

easy 50

4x75 kick with fins. underwater till the 3rd light

SPEC
2x100 Pull
2x100 Kick
4x50 swim

WD

4100

Weights
2xsets one heavy one medium
stretch

600 WU
100 K no fins
3x50 Pull FR, 3x50 Swim FR
200 K with fins alt 50 BA 50 FL use board
4x25 FL drill

HQ
300 IM broken at 50's on 2'
300 IM broken at 25s on :45 (rest :30 between each stroke)
100 IM broken at 25's with fins

easy 100

200 Kick with fins and NO BOARD alt 50 FL and 50 FR

2x (50 drill SPEC, 4x50 SPEC (alt 50 RACE on :45 and 50 easy on 1:15 twice)

200 WD

happy st pats
600WU
KPS 50 SPEC rest 10 sec between
KPS 50 FREE same rest
4x50 Kick descend with flips
4x25 FREE build on :30

HQ
2x100 FR PULL 3' 1:01 or 1:02
2x100 FR Swim
2x100 FR swim with Flips
2x50 SPEC PULL 2':34,:33
2x50 SPEC swim
2x50 SPEC swim with flips
4x25 SPEC :45

DISTANCE
3x(7x100, 50 back easy) on 1:45

easy 100

300 Kick SPEC every 3rd fast

4x(4x25on :30, rest :30) MOD stick with one stroke.

WD

600 WU
8x25 drill (4 BR, 4FR)
2x100IM kick choice with or without flips

HQ
2x100 SPEC on 3' (1:14, 1:15)
2x100 FR on 3' (1:00, 1:01)
2x4x50 IM order on 2' :34BR, :27FR
8x25 broken 200 IM order with fins on :45

easy 100

Kick 4x50 SPEC with 10 sec rest
SPEC swim 200,150,100,50 with 10 sec rest between
3x(2x25, on :30 rest :30)

200 WD

600WU
200 Kick
2x25 Fly dril
2x25 back drill
2x25 Br drill
2x25 Fr drill

4x50 Pull on 1' perfect stroke FR

4x4x100
1st set work recovery
2nd set work entry and catch
3rd set work triangles under your body
4th set work finish & release.

easy 50

4x50 kick SPEC

SPEC
2x (100 Drill, 2x50 Swim, 4x25 Swim rest :30)

200 WD

600wu
4x50 build up
4x25
2x150 PKS by 50 SPEC

4x75 "cruise" on2' FR
4x(50BA/BR on 1:20, 25 FR on :40)
4x25 SPEC on :40
4x25 FRno breath on :40

Easy 50

400K every 4th length hard

2x(100pFR, 2x50 SPEC, 4x25 SPEC)

WD

600 WU
12x75 KPS IM order in 4 sets of 3 continuous thru 3 75's then rest :30

400 K with flips alt 25 under 25 over work dolphin on stomach and back

8x25 sprints 2 of each stroke with flips

100 WD

600WU
4x50 Pull descend on 1'
8x25 IM SPEC drill on :45

HQ
3x100 SPEC on 3' 1:17, 1:17, 1:18
6x75 FREE on 2' :47 or :46
12x25 (broken 300 IM order) on :45
easy 100

200 kick SPEC with fins

4x(50 drill on 1', 2x25 on :30, rest :30) SPEC

4x75 IM order, KPS by 25. 10 sec rest

200 WD

450 WU
6x75pull on 1:10
S 4x75 (25 p, 25k, 25s) IM order
K200
S 4x75asabove
WD

600 WU
2x50 BA drill
4x50 BA swim
2x25 Fly dril
4x25 fly swim (swim fly first 4 strokes then free)

200 KICK with flips alt stomach and back by 25

HQ
2x100 SPEC on 3' 1:17, 1:16
2x100 FR on 3' 1:02, 1:02
easy 100 BA no interval
3x50 SPEC on 2' :34 :34 :34
3x50 FR on 2' :26 :26 :27
easy 50 BA no interval
Broken 300 IM by 25 on :45
easy 50

300 IM Kick with flips

SPEC
3x (50, 2x25)
1st set pull
2nd set kick
3rd set swim

WD

600 wu
4x50 kick descend
4x50 drill BA
4x50 drill BR

P3x200,100BA
S4x150,100BA
S6x100,100BA

Easy 100

S3x50k, 50s spec

breakouts and finishes x4 each.