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  1. Budapest week 12 - monday

    by , July 24th, 2017 at 01:00 PM (After a long rest)
    Life continues to be busy, but generally all the busy is really good.

    Last week was a weird week in the pool just not having a very good feel in the water. I have felt like I am transitioning from training to taper(which I am), but I still have a long way to go to Budapest(3 weeks). I am a worrier when it comes to tapers and I donít remember feeling like this, this early; I donít know if its good or bad. I saw the psych sheets over the weekend and I had a few butterflies as I saw where I am ranked. Generally I am top 10 in all my events. There are some familiar names, but some names I have never seen before and I am guessing some made up times(or times from a former swimming career).

    The next couple of weeks are going to be challenging due to my daughters end of season swim schedule(TAGS Wednesday through Sunday and NCSA Monday through Saturday). I have made arrangements in Austin to swim but no plans yet to swim in Indy but obviously I plan on swimming in Indy.

    We had a meet at our pool Friday through Sunday and my daughter swam mainly off events, but somehow managed to get 3 more TAGS cuts(200 IM, 400 Free, 200 Free) and narrowly missed the 100 fly. The meet was using chase starts and she caught and overtook the poor girl in the heat before her in the fly, which I think threw her off and also I think she was out too quick. Despite this she dropped 11 seconds on her 100 fly, which was pretty awesome!

    I was quite congested last night from being on deck all weekend and felt pretty tired when I woke up this morning. When you combine this with not sleeping that solidly I was not expecting much this morning but actually did pretty good on the fast work with fins, holding 200 pace and felt pretty decent as the set progressed. My backstroke felt good also which looking at the worlds psych sheets is probably my best shot at a medal in Budapest.

    Warm up
    400 free with snorkel
    6x50 catchup on :55

    Main Sets
    4x(200 free on 2:40 smooth, 100 back on 1:40 smooth, 100 kick on 2mins smooth)
    100 easy
    10x50 working on high elbow catch on free
    All with fins
    100 at 200 pace, 50 easy back on 3mins
    112.5 at 200 pace, 37.5 easy back on 3mins
    125 at 200 pace, 25 easy back on 3mins
    137.2 at 200 pace, 12.5 easy back on 3mins
    150 at 200 pace on 3mins
    50 back easy

    Warm down
    400 easy
    Categories
    Swim Workouts
  2. Budapest week 11 - Tuesday through Thursday

    by , July 20th, 2017 at 06:05 PM (After a long rest)
    Life has been crazy busy and I am struggling to stay on top of the blogging.

    Wednesday Pool Setup scy
    warm up
    400 free with snorkel
    6x50 catchup on :50
    Main Sets
    400 free on 1:15 base
    300 free on 1:10 base
    200 free on 1:05 base
    100 free on 1min
    4x(4x50 free at 200 race pace(26/27), 100 easy on 1:40)
    200 easy
    4x(4x25 rd1&3 free, rd2&4 back on :30 afap, 50 easy on 1min)
    100 easy
    10x50 kick on :50
    5x25 dive sprints working on entry, streamline and breakout

    Warm down
    200 easy

    I transitioned from lifting on Tuesday and Thursday to speed power in the pool this week. Tuesday the pool is setup scy so I was doing sprint 25s in rounds of 4 using parachutes, finis drag suit with pockets and power tower. Today the pool was setup LCM so I did 3 circuits of 4x50 using the drag suit as 12.5 fast, 25 easy, 12.5 fast, and then 4x50 using the parachute as 12.5 fast, 25 easy, 12.5 fast, and then switched to 4x50s in the lesson pool using the power tower loaded with 55lbs, followed by 4x50s as 25 afap, 25 easy in LCM. I was whooped at the end of both days workouts but was swimming fast.

    The next couple of weeks are not ideal preparation for Budapest but would not change any of it. My daughter has TAGS in Austin and then we fly to Indianapolis for NCSA which is her first National level meet. Work is challenging at the same time but somehow we will make it all work. Luckily I have swimming friends in Austin and have arranged to train at Austin Swim Club between prelims and finals of my daughters meet. I still need to figure Indy out but I will find a way to swim. Indy week will be the real start of my taper so should be able to start to back off a little anyhow.
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters GOLD Workout 7/19/17

    by , July 18th, 2017 at 02:49 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    This is my last workout post until August 2 as I'm going on vacation. There are almost 2000 workouts in this blog, so I'm sure you can find a great workout. See you in August.

    Warm up
    4 x 150 2:45 [2:30]
    2 x 150 3:00 [2:45] 75st/IM / 75free
    4 x 50 1:00 [1:00] desc

    Main set
    3x
    1 x 200 5:00 [4:30] kick
    2 x 50 1:15 [1:15] stroke
    1 x 200 4:30 [4:00] IM
    [50s: RD1 fly, RD2 back, RD3 brst]

    Freestyle/pull set
    1 x 400 6:40 [6:00] long & strong
    2 x 200 3:10 [2:50] neg split
    4 x 100 1:30 [1:20] desc
    8 x 50 :50 [:45] hold pace

    Warm down
    4 x 50 1:00

    Total: 4400
    Categories
    Uncategorized
  4. Budapest week 10 - Sunday

    by , July 17th, 2017 at 08:57 PM (After a long rest)
    I felt good today and felt like I was back on central time and at sea level.

    Warm up
    400 free with snorkel
    6x50 catch-up on :55

    main sets
    8x50 kick on 1min
    8x50 free as open, close, easy fast on 1min
    100 easy
    1x50 easy on :55
    1x50 free at 200 pace(:31/:32) on :55
    1x50 easy on :55
    2x50 free at 200 pace(:31/:32) on :55
    1x50 easy on :55
    3x50 free at 200 pace(:31/:32) on :55
    1x50 easy on :55
    4x50 free at 200 pace(:31/:32) on :55
    100 easy
    5x200 pull easy on 3mins

    held pace today and felt pretty good during the set.
    Categories
    Swim Workouts
  5. Budapest week 11 - Monday

    by , July 17th, 2017 at 08:52 PM (After a long rest)
    I slept well last night.

    Pool setup LCM

    Warm up
    400 free with snorkel
    6x50 catch-up on :55

    main sets
    10x50 free on :45
    5x100 kick on 1:50
    4x(200 free on 2:40, 100 free on 1:20, 50 free on :40, 50 as 25 underwater, 25 back on :50)
    100 easy
    400 free with fins starting with 4 dolphin kicks and adding a kick per turn
    8x50 back as 25 spin drill, 25 easy on 1min
    4x(3x50 free, #1 :45, #2 :40, #3 :35)

    warm down
    200 free

    i felt tired at the end of practice but was happy with how I did today.
    Categories
    Swim Workouts
  6. Budapest week 9-10 - Altitude training

    by , July 17th, 2017 at 08:46 PM (After a long rest)
    I traveled to Grand Junction with our senior group. Colorado Mesa was just awesome. Our accommodation, pool, and dinning were within a 1min walk from one another. The kids swam at 8am so I swam every morning at 5:30 and was averaging about 90 mins. I swam ok but really did not ever feel like adjusted to the altitude.

    All workouts were LCM unless stated

    July 4th
    warm up
    400 free with snorkel
    6x50 catch-up on 1min

    Main sets
    16*50 odd fly even breast. 1:00.
    4*150 kick 100 fast 25 under water, 25 easy on 2:50
    8*100 IM dec 1-4. On 1:40
    6*100 as 75back,25 free on 1:30

    Warm down
    200 ez

    July 5th
    warm up
    400 free with snorkel
    6x50 catch-up on 1min

    Main sets
    6*200 odd back on 2:45 even IM on 3:15
    12*100 as 75 streamline kick 25 no breath on 2mins

    4 x( 6*50 build free :40
    3*100 free 1:25. 300 free 4mins)

    8*50 slow perfect swim on 1min

    12*50 as 25 underwater, 25 back with fins. :40.


    July 6th
    warm up
    400 free with snorkel
    6x50 catch-up on 1min

    Main sets
    4 x (100 as 50 kick fast 50 free. 1:30
    200 as 50 free fast 100 bk 50 free fast. 3min 300 pull 3:50)

    12* 50 back on :45 stew back

    8*100 swim with fins. Odd stroke even free. 1:40. Go fast.
    200 ez.

    July 7th
    5-4-3-2-1 warm up.
    16*100 pace work 1:45.
    400 perfect slow swim.
    3*250 back on 3:25
    12*50 kick. :55
    200 ez.

    July 8th
    warm up
    400 free with snorkel
    6x50 catch-up on 1min

    Main sets
    8 x(2*50 free 40. 100 back on 1:35. 200 free 2:40)

    12*50 kick dec 1-4 1:00.
    8* 100 free no breath last 25. 1:40.
    200 ez

    July 9th(scy)
    warm up
    4x200 IM on 3:15

    Main sets
    12*100 dec 1-3. Big decent 1:30
    10*50 back on :45.
    10*50 kick :50
    8*100. Odd fly even back 1:30
    12*25 under water :40

    July 10th
    Warm up
    800 rev IM 25 stroke 25 free.

    10*50 free :40
    8*100kick best avg on 2 mins
    200 ez.
    12*50 as 25 under water, 25 easy on 1min.
    200 all out from dive
    200 ez
    100 stroke all out from dive.
    200 ez.
    9*50 slow perfect swim on 1min

    July 11th
    warm up
    400 free with snorkel
    6x50 catch-up on 1min

    Main sets
    12*50 back 1:00. Working rotation and under waters.
    8*100 kick Dec 1-4. On 2mins

    16*50 open close easy fast on 1min
    4x(100 on 1:25, 100 on 1:20, 50 :45, 50 on :40)
    200 ez

    July 12th
    600 warm up
    4*200 IM on 3:30.
    50*50 10 fly 1:00. 10 back :50. 10 breast 1:00 10 free :45 10 fly :55

    4*100 kick on 2mins
    200 back Fast.
    200 ez

    I would highly recommend the University of Colorado Mesa both for camp and as a great Division 2 school. I had a great opportunity to spend time talking with the aquatic director and a number of the life guards who swam on the team. All very impressive people.
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters GOLD Workout 7/18/17

    by , July 17th, 2017 at 01:52 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    4 x 100 2:00 [1:45]
    4 x 100 2:15 [2:00] 50st/50fr
    4 x 50 1:00 [1:00] choice

    Kick set
    1 x 200 5:00 [4:30]
    3 x 100 2:30 [2:15] last 25 fast

    Main set
    RD1 Stroke choice
    1 x 50 1:15 [1:15] easy
    1 x 50 1:15 [1:15] fast
    1 x 50 1:15 [1:15] easy
    2 x 50 1:15 [1:15] fast
    1 x 50 1:15 [1:15] easy
    3 x 50 1:15 [1:15] fast
    1 x 50 1:15 [1:15] easy
    4 x 50 1:15 [1:15] fast

    RD2 Freestyle
    1 x 50 1:00 [1:00] easy
    1 x 50 1:00 [1:00] fast
    1 x 50 1:00 [1:00] easy
    2 x 50 1:00 [1:00] fast
    1 x 50 1:00 [1:00] easy
    3 x 50 1:00 [1:00] fast
    1 x 50 1:00 [1:00] easy
    4 x 50 1:00 [1:00] fast

    Freestyle/pull set
    3 x 100 1:40 [1:30] long & strong
    3 x 100 1:35 [1:20] neg split
    3 x 100 1:30 [1:15] desc 1-3

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters GOLD Workout 7/17/17

    by , July 14th, 2017 at 03:44 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:15 [4:45]
    2 x 150 3:15 [3:00] 75IM/75free
    3 x 100 1:45 [1:30]
    4 x 50 1:00 [1:00] up tempo

    Kick set
    3 x 100 2:30 [2:15]
    6 x 50 1:20 [1:15] desc 1-3/4-6

    Main set
    5x
    1 x 50 1:15 [1:15] easy free
    1 x 50 1:15 [1:15] drill
    1 x 100 2:15 [2:15] fast
    [RD1 fly, RD2 back, RD3 brst, RD4 free, RD5 IM]
    [Fly drill: hands/arms underwater recovery...similar to breaststroke pullout]
    [Back drill: double-arm swim]
    [Brst drill: 2 kicks, 1 pull, breathe only during arm cycle]
    [Free drill: catch-up]

    Freestyle/pull set
    1 x 300 4:30 [4:15] long & strong
    3 x 100 1:45 [1:30] desc 1-3
    6 x 50 :55 [:50] desc 1-3/4-6
    6 x 50 :45 [:40] desc 1-3/4-6

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters GOLD Workout 7/14/17

    by , July 13th, 2017 at 09:54 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY, only a one hour practice again today

    Warm up
    1 x 200 3:00
    2 x 150 3:00 75IM/75free
    3 x 100 1:30
    4 x 50 1:15 kick

    Main set
    3x
    1 x 125 2:00 IM
    3 x 25 :35 sprint
    [125s: RD1 50fly, RD2 50back, RD3 50brst]
    [25s: RD1 fly, RD2 back, RD3 brst]

    Freestyle/pull set
    4x
    1 x 150 2:10 [2:00]
    2 x 75 1:05 [1:00]
    3 x 50 :50 [:40]

    Warm down
    2 x 50 1:00

    Total: 3500
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters GOLD Workout 7/13/17

    by , July 12th, 2017 at 02:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY - only have one hour of pool time today

    Warm up
    4 x 100 1:45
    4 x 75 1:30 50st/25fr
    4 x 75 1:45 kick build to fast
    4 x 50 1:00 desc

    Main set
    2x
    3 x 75 1:30 IM
    3 x 50 :50 free
    3 x 25 :40 stroke choice

    Freestyle/pull set
    3 x 125 2:00 desc 1-3
    3 x 125 1:50 desc 1-3
    3 x 125 1:40 desc 1-3
    1 x 125 warm down

    Total: 3350
    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters GOLD Workout 7/12/17

    by , July 11th, 2017 at 12:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    6 x 50 1:15 [1:15] stroke
    3 x 100 1:45 [1:30]
    6 x 50 1:00 [1:00] choice

    Kick set
    5 x 100 2:30 [2:15] last 25 fast

    Sprint set
    4x
    1 x 100 2:15 [2:00] easy
    1 x 100 2:15 [2:00] fast
    [RD1 IM, RD2 best stroke, RD3 stroke choice, RD4 free]

    Freestyle/pull set
    4x
    1 x 200 3:20 [3:00] long & strong
    1 x 50 1:00 [1:00]
    1 x 50 :50 [:50]
    1 x 50 :40 [:40]

    Warm down
    4 x 50 1:00

    Total: 4100
    Categories
    Uncategorized
  12. Sarasota Y Sharks Masters GOLD Workout 7/11/17

    by , July 10th, 2017 at 02:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 200 3:45 [3:30]
    4 x 100 2:15 [2:00] 50st/50fr
    8 x 50 1:05 [1:00] [1-5 25fist drill/25swim, 6-8 free desc]
    8 x 50 1:20 [1:15] kick

    Main set
    3x
    1 x 100 2:15 [2:00] easy
    1 x 50 1:30 [1:15] fast
    1 x 50 1:30 [1:30] easy
    1 x 100 2:15 [2:00] fast
    [RD1 stroke, RD2 free, RD3 choice]

    Freestyle/pull set
    1 x 500 7:45 [7:15] long & strong
    1 x 400 6:15 [5:45] Alt. 100mod/100strong
    1 x 300 4:45 [4:15] neg split
    1 x 200 3:10 [3:00] last 50 strong
    1 x 100 best effort

    Warm down
    4 x 50 1:00

    Total: 4200
    Categories
    Uncategorized
  13. Workout 07/08/17: morning

    by , July 8th, 2017 at 12:30 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/300 pull
    4 x 50 on 1:00 even pace
    100 non free swim

    6x75 on 1:40 (did k/s/p)
    400 pull (breathe 3/5/4/3 by 100)
    100 kick (25 ez-25 fast)
    5 x 50 on 1:00 (quarter's strong, last on easy)

    6 x 25 fast (as a group in middle lane - OW start experience)
    100 kick
    200 loosen and out
    [Masters/Rec/2500 yds/1 hr]
    -------------------------------------

    A big crowd today with Matt and Eric splitting with me, Tim and Greg, and Rebecca and Meg. Sarah was on her own. The 25's were a blast!
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters GOLD Workout 7/10/17

    by , July 8th, 2017 at 09:34 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    3 x 100 2:00 [1:45]
    6 x 50 1:15 [1:15] Odds: fist drill, Evens: swim
    3 x 100 1:45 [1:30]
    6 x 50 1:15 [1:15] stroke 2 of each

    Main set
    3x
    1 x 150 3:30 [3:00] kick
    1 x 50 1:15 [1:15] stroke drill
    1 x 150 3:00 [2:30] IM
    [50s drill: RD1 fly 3-3-3, RD2 back double-arm swim, RD3 brst arms/flutter kick]

    1 x 50 easy free

    Sprint set
    10 x 50 1:05 [1:00] choice
    [Odds: easy, Evens: fast]

    Freestyle/pull set
    3x
    1 x 150 2:30 [2:15]
    1 x 150 2:20 [2:05]
    1 x 150 2:10 [2:00]

    1 x 150 warm down

    Total: 4300
    Categories
    Uncategorized
  15. Budapest week 9 - Thursday

    by , July 6th, 2017 at 11:43 PM (After a long rest)
    I didn't not feel that great this morning despite sleeping great and feeling good before I swam. I misread Tom's workout which was in scy while I am training LCM and the 200s after the warmup set I did on very short intervals and paid the price as the workout went on. I was whooped and at the end struggled to hold a 1:20 base pace today.

    Warm up
    400 free with snorkel
    6x50 catch-up on 1min

    main sets
    6x200 odds back on 2:45, evens IM on 3min
    12x50 kick on 1min
    4x(2x50 free on :40, 2x100 free on 1:20, 300 free on 4mins)

    warm down
    200 easy

    after the kids workout today we went on a really cool hike to devils kitchen which was just stunning. The weather was awesome and our kids really enjoyed the hike. Thus far the kids training camp has gone great and I am having a lot of fun.
    Categories
    Swim Workouts
  16. Counting Strokes

    by , July 6th, 2017 at 04:27 PM (Alex's swim journal)
    Trying to get back into shape after hiatus. Been back in the pool for two months now, building distance, nothing too strenuous, trying not to pay attention to the clock. Today was a "boring" pair of long sets, but the focus on counting strokes per length really helped distract me. Without exaggerating the glide I was still able to keep the count to 15 strokes or less each length (SCY)... Some of the 100s even totaled 57-58 strokes at the end. Last week I was losing form at the end and bringing the hundreds i'm at 63 strokes.

    Here's what I did:
    10 x 200 on 3:30 (alt. free and pull)
    1:00 rest
    20 x 100 on 1:45 (free, nos. 5, 10, 15, 20 we're pull)
    Total: 4000 SCY/1:11.00
    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters GOLD Workout 7/7/17

    by , July 6th, 2017 at 02:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    1 x 300 5:30 [5:00]
    2 x 150 3:15 [2:45] IM
    3 x 100 1:45 [1:30]
    6 x 50 1:00 [1:00] desc 1-3/4-6

    Kick set
    3 x 100 2:30 [2:15] last 25 fast
    4 x 50 1:20 [1:15] desc
    1 x 100 easy swim

    Main set
    4x
    1 x 50 1:15 [1:10]
    1 x 50 1:05 [1:00]
    1 x 50 :55 [:50]
    1 x 50 1:30 [1:30] easy free
    [RD1 fly, RD2 back, RD3 brst, RD4 free]

    Freestyle/pull set
    16 x 50 1:00 [1:00] pace
    1 x 400 best effort

    Warm down
    4 x 50 1:00

    Total: 4000
    Categories
    Uncategorized
  18. Budapest week 9 - Wednesday

    by , July 6th, 2017 at 12:02 AM (After a long rest)
    Yesterday I traveled with 30 15-18 year olds to Grand Junction for a 10 day training camp. To keep the costs down for the kids we flew to Denver and drove over the Rockies to Grand Junction. The flight and drive were uneventful and despite not being a big fan of driving a passenger van I had an absolute blast. The scenery across Colorado through Breckinridge, Vale and Aspen was spectacular. The kids were terrific and we laughed and joked the whole way.

    Today was was my first altitude practice and I deliberately just stretched everything out and did not push too hard.

    Pool setup LCM
    Warm up
    400 Free with snorkel
    6x50 catch-up on 1min

    main sets
    16x50 free with paddles on 1min
    5x100 kick on 2mins
    6x100 IM on 1:40
    10x50 odds back, evens free on 1min

    warm down
    200 free
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters GOLD Workout 7/6/17

    by , July 5th, 2017 at 02:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM intervals left, SCY intervals right

    Warm up
    2 x 100 2:00 [1:45]
    4 x 50 1:15 [1:15] drill-3/5switch: 3strokes/5kicks
    2 x 100 1:45 [1:30]
    4 x 50 1:15 [1:15] stroke choice
    2 x 100 1:45 [1:30]
    4 x 50 1:00 [1:00] desc

    Kick set
    3 x 50 1:20 [1:15]
    3 x 50 1:15 [1:10]
    3 x 50 1:10 [1:05]
    1 x 50 easy

    Main set
    4x
    1 x 100 2:00 [2:00] 75easy/25fast
    1 x 100 2:00 [2:00] 50easy/50fast
    1 x 100 2:00 [2:00] 25easy/75fast
    [RD1/2 stroke, RD3/4 free]

    Freestyle/pull set
    3 x 100 1:40 [1:30] long & strong
    1 x 100 2:00 [1:45] fast
    3 x 100 1:35 [1:20] long & strong
    1 x 100 2:00 [1:45] fast
    3 x 100 1:30 [1:15] long & strong
    1 x 100 fast

    Warm down
    4 x 50 1:00

    Total: 4300
    Categories
    Uncategorized
  20. 7|4|17 scy

    Again, various swimming with no structure in the workout. It was hot and the water close to 88.

    worked out with weights yesterday. trying to gain back my strength and weight (was 160, 164 now, should be 170+) as I have been super busy since last October. feel fatigued often but I push through it. Vacation planned soon (Aruba ) after I get back from a couple weeks in spain for work. If I still feel drained it will be time for a checkup
    Categories
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