Time-Crunched Swimmer

8/12 @ DRY 9 am
warmup 1000 yards
6x100 k/s stroke 2:00
3x100 IM 2:00
150 cd
2050 Total

8/5 @ DRY 9 am

300 swim, 200 kick, 100 swim
1x200 pace: t - 2:30
4x50 1:00 int.
1x200 pace: t- 2:28
2x50 1:00 fly
2x100 kick
2x50 kick HARD :44, :46
4x100 CD S,K,P,S

2000 total

8/11 @ DRY 11 AM
300 sw
100 k
8x50 d/s RIMO 1:00
100 K
100 CD
1000 total
Got a quick 1000 in during my daughter's swim class

7/29 @ Dearborn LCM Meet

Approx. 800 LCM WU
100 FLY T - 1:11
200 recovery
200 fly t-2:53 ouch!
400 cd

1700 total

8/2 @ RCHS "Mock Meet" with Swim Camp Kids!
WU 5x50 1:00
100 easy
During break: 150 easy
50 Fly T-:27 Beat my swimmers
50 Under/Over Relay
400 CD
1000 Total

7/22 @ DRY 9 am
600 Warm-Up (300 Swim, 200 Kick, 100 Drill)
6x50 Swim Golf 1:00
2x400 #1 Free, #2 IM
300 Cool Down
2000 Total

7/25@ RCHS 7:30 am
200 wu
4x50 d/s 1:00
4x25 kick :40
100 ez
100 fly from dive 1:02
300 cd
1000 total

7/27 @ DRY 8:30 am
300 wu
8x50 d/s RIMO 1:00
300 (alt. KSK by 100)
3x50 1:10 #1-2 fly fast :32, :32...#3 easy free
6x50 #1,2,4,5 fly 6 strokes/25 avg. 16 secs...#3 & 6 easy
4x50 recovery swim down 1:00
1500 total

7/15 @ DRY 9-10 am

500 wu (400 sw, 100 k)
5x100 2:00 d/s IMO
100 K
10X50 1:30 2 hard fly, 1 ez fr (3 times)
33, 32, 32, 32, 33, 34, 33 fly splits
6x50 1:15 k/s mix
100 easy cd
2000 total

7/18 @ RCHS 10 am
300 swim wu
100 k
8x50 d/s RIMO @ 10 secs RI
200 cd
1000 total

Got a quick 1000 in after my team did their swim camp.

7/20 @ DRY 8:30 am
1000 Meet Warmup
1x200 Fly TT 2:35
300 easy (alt swim/kick/swim)
12x25 3-5 SDK Fly off each wall :40
200 cd
2000 total

That's the first 200 fly that I've done in almost 2 years. I was hoping to be under 2:30. My stroke count per 25 was between 6 & 8 strokes. If I can take 2 more dolphin kicks off each wall, I should be able to keep my stroke count lower for the 2nd 100.

7/8 @ Downriver YMCA (9 am)
600 warmup (300 sw, 3x100 odd-kick, even-swim)
2 times through (6x25 stroke :30, 100 easy 2:00)
5x100 kick/swim 2:00 stroke
4x50 recovery 1:00
200 cool down

2000 total

7/10 @ DRY (8:15 am)
400 wu (300 swim, 100 k)
8x50 d/s IMO 1:00
200 choice (kick, swim)
1x200 Broken fly @ 10 secs RI (37, 36, 35, 38) 2:26 splits are all over the place but glad that I did the swim.
3x100 easy (kick, swim, kick)
8x50 IMO 1:00 (broken 400 IM)
100 easy

2000 total

7/14 @ DRY 11 am
300 warm-up (200 swim, 100 k)
8x50 IMO D/S 1:00
2x50 fly 1:00 fairly fast :33 on both... High heart rate again 180 bpm...still concerns me a bit
200 cd (mix of kick/swim)

Got a quick 1000 yards in during my daughter's swim lesson!
1000 total

Week of 7/1
7/3

Quick weights workout...bench, squats, tri extension (balance on one leg), med ball wood chop, arm curls, and up/downs

Want to get back to these quick weight workouts on off-days from the pool. My times are faster in meets when i do these. I am planning on doing the Dearborn Masters meet on 7/22. Not having access to a LC pool will be challenging but I'm looking forward to swimming the 200 fly and breast during that meet.

7/4

First workout at Downriver YMCA in several years...felt good to get back there.

3 times through...
200 swim/100 Kick (#1 Free, #2 Back, #3 Breast)

8x25 drill/swim fly
150 fly straight (building toward 200 fly)
50 easy

8x50 drill/swim RIMO 1:00
100 k
200 cd
2000 yards

The goal for these straight fly swims is to maintain my stroke rate while holding the same time. The last 50 of that 150 straight I added one stroke per length. Need to work my walls more and do a deeper chest press to maximize my distance per stroke. Ran into one of my old teammates from the DRY team...he mentioned that there is a group that still works out on Sunday mornings. Looking forward to joining them again.

7/6

400 wu (300 sw, 100 k)
4x100 d/s RIMO 2:00
100 k
6x50 1:00 (odd free, even back)
8x25 fly max 6 strokes per 25
100 k
150 cd

1650 total

Had to stop a little early. Went down to one lap lane. Too crowded! Having a hard time keeping my heart rate down. It's been so hot this week. That could be part of the issue.

Friday 5/1
Run 2 miles (19:40)

Saturday 5/2
Willow Duathlon
.5 miles run warm-up
5k run 29:50
20k bike 38:00
5k run 29:45

Sunday 5/3
Bike 10 miles (recovery ride)

Tuesday 5/5
Run 3 miles (9:52, 10:02, 9:04!) 28:58 (avg. 9:39-9:40)

Walk .15 cd

Friday 4/10
Run 2.4 miles
(2 mile tempo run: #1 9:09, #2 8:45...avg. 8:52)
.4 miles cd

Sunday 4/12
Bike 9.4 miles with 3 45-60 second pickups (max 26 mph!)

Tuesday 4/14
Run 2.8 miles (1 mi wu...1 mi tempo...8/10 cd)

Thursday 4/16
Bike 9.4 miles with 45-60 second pickups (max 26 mph again!) Finished ride 3 minutes faster than last week!

Saturday 4/18
Run 2.4 miles (.5 mi wu 4:49...1.5 miles tempo 4:38, 4:40, 4:22) .4 mi cd mix of run/walk

Sunday 4/19
Brick Workout
Bike 9.9 miles (39:49 avg. 14.9 mph)
Run 2 miles (19:08 avg. 9:26/mi)
Forgot how the legs feel after cycling!

Tuesday 4/21
Run 2 miles (400 splits: 212, 222, 222, 222 (9:17), 218, 215, 229 (cd), 232 (cd))
Walk .25
Easy recovery run...very windy with a little rain

Thursday 4/23
Bike 10 miles (9.4 beat Virtual partner!) 33:04 previous time 34:25. Avg. 17.1...6/10 mi cd.

Friday 4/24
Run 2 miles with baby jogger! 20:52 (very windy...80 degrees) hilly course & baby in tow!

Saturday 4/25
Easy 6.5 mile bike ride

Sunday 4/26
Bike 27.75 miles (avg. 16.5)
Run 2 miles
Walk/jog .75 cool down

Tuesday 4/28
Run 3 miles (avg. 9:50)

Thursday 4/30
Bike 8.3 miles (absolute downpour!)

Monthly Totals
Bike 81.3 miles
Run 19 miles

Saturday 4/4
2 mile run (19:25) avg. 9:41/mile...first run in almost 6 months...felt pretty good...did not push it too hard. Tomorrow...first bike run since September. Looking forward to it!

Sunday 4/5
Bike 9.4 miles

Monday 3/23
300 wu






Ladder: increasing by 25's...starting from 25 up to 200 (two times through) :30 base

• 1st time through all free
• 2nd time through IM

100 cool down
2200 yards

Wednesday 3/25
300 wu (200 swim/100 kick)
4 x 150's 3:00 IM order (isolate each stroke...kick/drill/swim)
300 cool down
1200 yards

Thursday 3/26
400 wu (300 swim/100 kick)
6 x 75's breath control (9 breaths/75 down to 6) 1:30
100 easy kick



4 x 100's 2:00

• #1 fly (1:08-neg split)
• #2 50 back/br
• #3 50 br/fr
• #4 100 IM

150 cool down
1500 yards

Friday 3/27
400 wu (300 swim, 100 kick)
4 x 75 1:30 (9 breaths per length)
100 easy kick
6 x 50's Drill/Swim 1:00 (2 each of fly, back, br)
100 cd
1200 yards Tomorrow begins state meet!

Saturday 3/28
am session (state meet)
600 wu
50 fly 26.3
300 wu/cd in between
50 free r-25.0
1150 total

pm session
700 wu
200 fly 2:13 (moved from 4th to 2nd in the 2nd 100)
200 wu/cd
100 br 1:10.8 (happy with that!)
200 cd
1400 total
Daily total 2550

Sunday 3/29
AM session State Meet
600 wu
100 fly 58.4
200 cd
200 IM 2:16.4
200 cd
50 br r-31.2
150 cd
1500 yards

PM session
600 wu
200 br 2:35
200 cd
100 IM 1:02.9
200 cd
1300 yards
Daily Total 2800
Weekly Total 11,450

Monday 3/16
45 min. water polo

Tuesday 3/17
300 wu
3 x 100's Free K,D,S
6 x 50's 1:00 (1-3 free, 4-6 fly...held 33's)
200 easy (100 k,s)
4x25's breast :30
6 x 50's cd 1:00
1500 yards

Wednesday 3/18
300 warm-up
10 x 50's 1:00 (1-5 free) (6-10 mix of kick and stroke)
5 x 100's 2:00 (#1 & #5 fly avg. 110-115...#2 & #4 IM avg. 120, #3 breast 1:25 slow!)
1 x 200 (100 kick,swim)
2 sets of 8 x 25's (#1: LA Drills) (#2 easy stroke) :30
100 cool down
2000 yards

Friday 3/20
300 wu
1 x 400 (100 kick, 100 free drill, 100 fly drill, 100 easy swim)
1 x 200 fly 2:22 (out in 1:08)
600 yards cool down (mix of kicking, stroke drill, easy free)
1500 yards

Saturday 3/21
300 wu
100 kick

2 x Broken 200 IM (10 secs. in between)
either 100 easy kick or swim in between

5 x 100's 1:40 (avg. 1:11)
150 cool down
1650 yards
Weekly total 6650 + water polo

3/9 (Mon.)
8 x 50's :55
8 x 50's IM order 1:00 50 drill/50 swim
100 kick
100 swim
1000 yards

Tuesday 3/10
200 swim
200 kick
3 x 100's 2:00 Drill/Swim (#1 fly, #2 free, #3 breast)
100 cd
800 yards

Tuesday 2/24
1000 yards...mix of stroke drills, hard kick set of 50's on :45 w/fins

Saturday 2/28
200 w.u.
3x150 (k,d,s) 3:00
10x50 :55
200 cd
1200 yards

Weekly total 2200 yards

Swam during a.m. practice with the h.s. boys team.

12 x 75's 1:45
Mix of swim, drills (short-axis), kick, etc.

100 easy

1000 yards

Did not get to swim a lot because I was watching the kids do their sets.

Got a quick workout in before the boys swam Monroe.

Warm-up 300 swim, 200 kick
8 x 50's Long-axis progression drill/swim 1:00
100 easy
4 x 25 fly :30 drill/swim
100 cd

1200 yards

Felt ok...just trying to get a feel for the water again since the state meet is 8 weeks away.

Just want to see if this works...

Not in the water too much right now as I'm staying busy coaching my high school boys team. I have renewed my commitment to stroke technique this season and the results have paid off.

Last weekend, we got our first state cuts of the season and are very close in 5 other events as well. Coaching one season has allowed me to stay focused because the season is so short.