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  1. Tuesday APril 12

    by , April 13th, 2011 at 12:55 AM (Keepin Track 2010)
    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
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  2. Saturday APril 9

    by , April 11th, 2011 at 01:17 PM (Keepin Track 2010)
    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.
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  3. Friday APril 8

    by , April 11th, 2011 at 01:14 PM (Keepin Track 2010)
    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
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  4. Thursday April 6

    by , April 11th, 2011 at 01:12 PM (Keepin Track 2010)
    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
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  5. Wed April 6

    by , April 11th, 2011 at 01:12 PM (Keepin Track 2010)
    yoga and run25 min
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  6. Tuesday April 5

    by , April 5th, 2011 at 10:30 PM (Keepin Track 2010)
    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.
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  7. Friday April 1

    by , April 1st, 2011 at 02:00 PM (Keepin Track 2010)
    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
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  8. Thursday March 31

    by , April 1st, 2011 at 01:58 PM (Keepin Track 2010)
    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
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  9. Tuesday, March 29

    by , March 30th, 2011 at 09:04 AM (Keepin Track 2010)
    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
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  10. Monday March 28

    by , March 30th, 2011 at 09:00 AM (Keepin Track 2010)
    Weights
    2xsets one heavy one medium
    stretch
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  11. Thursday March 24

    by , March 25th, 2011 at 12:27 AM (Keepin Track 2010)
    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
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  12. Thursday march 17

    by , March 18th, 2011 at 11:48 PM (Keepin Track 2010)
    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
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  13. Thursday, March 10

    by , March 10th, 2011 at 10:26 PM (Keepin Track 2010)
    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
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  14. Tuesday March 2

    by , March 6th, 2011 at 11:38 PM (Keepin Track 2010)
    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


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  15. Thursday March 4

    by , March 6th, 2011 at 11:37 PM (Keepin Track 2010)
    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
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  16. Friday Feb 25

    by , February 25th, 2011 at 06:33 PM (Keepin Track 2010)
    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
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  17. Thursday Feb 24

    by , February 25th, 2011 at 06:31 PM (Keepin Track 2010)
    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
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  18. Friday recovery wo...Feb 18

    by , February 19th, 2011 at 12:12 AM (Keepin Track 2010)
    450 WU
    6x75pull on 1:10
    S 4x75 (25 p, 25k, 25s) IM order
    K200
    S 4x75asabove
    WD
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  19. Thursday Feb 17

    by , February 17th, 2011 at 09:47 PM (Keepin Track 2010)
    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
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  20. Tuesday Feb 15

    by , February 17th, 2011 at 09:46 PM (Keepin Track 2010)
    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.
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