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  1. 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. 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
  7. Budapest week 9 - Monday

    by , July 3rd, 2017 at 02:48 PM (After a long rest)
    I had a great night of sleep last night and felt really good this morning other than tightness across my shoulders. I am so overdue a massage I am thinking this will be a gift to myself I will arrange for when I get back fro my Colorado.

    Todays practice was good.

    Pool setup LCM.

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

    main sets
    12x50 free on :45 with instructions to get heart rate up.
    15 min kick as far as possible
    200 easy
    10 min swim as far as possible trying to beat the kick distance
    200 easy
    12x50 with fins on 1min as odds 25 underwater, 25 fly, evens 25 underwater, 25 free
    8x100 on 1:30 as 50 Back, 50 free

    warm down
    200 easy

    i went 800 on the kick, and went 825 on the swim. On the 100s back,free I was tired but was coming in on 1:18s.

    Tomorrow is travel day to Colorado and leave at 6am. We are flying to Denver and then driving to Grand Junction with a few sight seeing stops along the way.
    Categories
    Swim Workouts
  8. Budapest Week 8 - Sunday

    by , July 2nd, 2017 at 09:17 PM (After a long rest)
    I was particularly sore across my back and shoulders this morning. There was a life guard class going on at the pool early so I swam early. I used the warmup and pull set to stretch out and did feel much better as I swam further.

    Pool setup LCM

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

    main sets
    8x50 kick on 1min
    8x100 pull free on 1:30
    4x(2x50 kick with fins on 1min, 1x50 free afap with fins on 1min)
    200 easy
    4x50 breast on 1:10 trying to hold :45 or faster

    warm down
    200 easy

    i went :26,:26,:25,:25 on the 50 frees with fins. I tried doing the gallop stroke on free and it really helps when I wear fins. On 50s breast I was :43/:44s and surprisingly felt quite good.
    Categories
    Swim Workouts
  9. Budapest week 8 - Saturday

    by , July 1st, 2017 at 09:58 PM (After a long rest)
    Yesterday Tom agreed to put pads in the pool this morning and we suited up for some fast swimming. I felt pretty good during warmup and swam great for where we are in the season; I was really pleased with where I am.

    Pool setup LCM

    Meet warmup
    400 free
    6x50 catch-up on 1min
    6x50 kick on 1:10
    6x60 as open, close, easy on 1min
    200 easy

    we then suited up and did 3 swims. Since I have not really gone all out since the surgery I have gradually been increasing both distance and intensity over the past few months. One area I have not really got to yet was dive Sprints. Today I choose to swim the 100 free, 50 free and 50 back. We swam about 200-300 between swims and these were on a pretty short rest interval for dive sprinting.

    100 free 59.3. I was hoping to be under 1:01 so this was a really nice swim and until about 75 I felt awesome and then the elephant jumped on my back. I am not swimming this in Budapest due to the event lineup but I like swimming this LCM and I think it's a good gauge as to where I am right now.

    50 free 27.0. This would have read so much better as 26.9 but it was another good swim and other than breathing way too much I felt awesome.

    50 Back 31.8. I kicked out way to far on this 50 and came up too deep. Despite this it was a great swim and I was very happy.

    This is the first time I have really gone for it and was a little apprehensive but I was very relieved that I was completely pain free in my elbow.

    I am heading to Colorado on Tuesday for a 10 day altitude camp with my senior group and hope to swim and train in between there workouts. It's going to be a busy 10 days.
    Categories
    Swim Workouts
  10. Budapest week 8 - Friday

    by , June 30th, 2017 at 05:27 PM (After a long rest)
    I slept hard last night and would have slept through my alarm if it were not for my awesome wife waking me up and giving me a coffee. I normally don't drink coffee before practice(I make up for it after practice) but this morning it was exactly what I needed.

    I felt ok during warmup and about half of the main set today but was really tired from that point on. Despite being tired I had a good workout.

    Pool setup LCM

    Warm up
    400 Free with snorkel
    6x50 catchup on :50

    Main Sets
    4x(100 fast free on 2mins, 200 IM on 3mins, 4x50 on 1min IMO by round trying to hold 200 race pace)
    200 easy
    4x100 with fins as free, back, back, free on 2mins
    12x50 smooth perfect stroke

    Warm down
    200 easy

    I was holding 1:08-1:09 on the 100s, using the IM as active recovery(but these still hurt) and was going 2:50s, and then choose to do back,free,back,free on the 50's by round. On the back I was :35-:36 and on the free I was :33s. My arms felt really tired towards the end of this set. I was not expecting Tom to throw 4 100s afap with fins at us and I must have pulled a funny face because he made a sarcastic comment about me not wanting to do these. The guy in the lane next to me was one of our faster young guys and he likes to race so I had to go for it on the free. I was :56 on the first and :55 on the last 100 which hurt so bad. On the back I was 1min and :59. I was hoping to go under 1:05 which I obviously did but I was very surprised how quick my back was because it felt horrible.
    Categories
    Swim Workouts
  11. Budapest week 8 & 9 - catchup

    by , June 29th, 2017 at 01:29 PM (After a long rest)
    The past week has been extremely busy on both the work and personal front. I swam Tuesday through Thursday last week(Budapest week 8) and i am feeling pretty decent in the water. Friday through Sunday my daughter swum at the George Block Invite in San Antonio. The meet was at Northside ISD Aquatic center which is really an awesome facility. My parents are visiting from England and our original plan was for my wife and mother to accompany my daughter and I to the meet. Unfortunately my mother was sick and my wife stayed at home leaving my daughter and I to travel together to the meet. I managed to get a workout in at the Old George Block pool which was setup as 25m, but that was the extent of my swimming over the weekend. The couple of days off probably did me good anyhow.

    My daughter had an incredible meet and got her Futures cut in the 200 back and missed her Juniors cut by just over a second. She is very young but her time qualified her to swim with our Senior team at the NCSA summer champs meet in Indianapolis the week after TAGS in early August. She has improved a lot as a 13 year old and we are hoping that the Indy meet will be a fun meet that gives her some great experience surrounded by older girls on the team she idolizes.

    We got back from San Antonio at midnight on Sunday and I was very tired on Monday but hauled myself up to swim. Monday afternoon I had to head to San Francisco with work. My customer is in Redwood City and I was able swam with Stanford masters on Tuesday and Wednesday. As usual the group at Stanford were awesome and I had a lot of fun. Wednesday morning Hannah Boyd who was one of the few Stanford girls not at nationals this week trained with us. Hannah was really fast and was equally as nice. It's always great to see talented athletes who are also very grounded. Patrick(pwb) was in the bay area for work also and we managed to grab a quick breakfast together after practice which was fun.

    I arrive home at midnight again on Wednesday but managed once again to haul myself up and out of bed for a morning swim. The swim this am was not that great but I was there and will feel better for the swim. I should be back on a normal schedule the rest of the week.

    Next week I am heading to Grand Junction, Colorado with our senior group for a 10 day training camp at University of Colorado Mesa. My primary role is coach but I plan on training at altitude while I am there, but the schedule will be very busy. Unfortunately I also have to do some work while I am there but should be able to fit everything in. I am very lucky that my work role allows me some flexibility.

    It's already been a crazy swimming summer and it's only going to get better as world's approaches.
    Categories
    Swim Workouts
  12. Workout 06/20/17: evening

    by , June 20th, 2017 at 07:30 PM (Maple Syrup with a Side of Chlorine)
    200 free/200 back/200 im drill

    3 x 300:
    1: FR - 50 kick 150 pull 100 AP with snorkel
    2: FR -150 kick 100 pull 50 AP with snorkel
    3: BK - 100 kick 50 pull 150 AP

    5100 FR on 1:30 even pace

    200 loosen and out.
    [Solo/Rec/2200 yds/40 min]
    --------------------------------

    Summer pool schedule is in effect and I found out that Masters picked up an extra 30 minutes on our Tuesday night swims. Matt and a friend were there doing their own thing so I did the above on my own. Still struggling to find the time to make it to the pool on a consistent basis with lots of family/work engagements. I did make another trip to PA over the week with my son, meeting my aunt for a ballgame in Allentown (Phillies triple-A team the Iron Pigs), exploring the Steel Stacks in Bethlehem, and then visiting the cemetery where my grandmother is buried as well as another where her mom is buried. Learning more of my mother's side of the family.
    Categories
    Swim Workouts
  13. Budapest Week 8 - Monday

    by , June 19th, 2017 at 01:19 PM (After a long rest)
    I had a great fathers day and spent time with my wife, both my kids and my mum and dad; cant ask for much more than that. Despite a nap yesterday I was really tired this morning and probably well overdue a day off or at least a full blown recovery day. The way my schedule is working out I start to back off when I go to training camp with the kids on 4th July so I should start to feel ok I guess sometime after that. This morning I felt exhausted! Monday tends to be very aerobic centric and today was no exception.

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

    Main Sets
    3x(2x50 back drill on :55, 200 free on 2:40, 100 back on 1:25)
    3x(50 fast kick on 1min, 100 kick as 50 fly, 50 flutter on 2mins, 50 kick as 25 fast, 25 smooth on 1min)
    3x(5x100 free Rd1 on 1:30, Rd2 on 1:20, Rd3 on 1:15)
    200 easy
    3x(300 free on 4mins, 100 back on 1:30)

    warm down
    200 easy

    Despite doing ok today I just never really got going. The transition set was surprisingly hard and the closest I came to feeling good today was on the 15x100s where I made all of them. The 300s at the end felt horrible and I just felt steam rolled today. Just no energy and very tired.
    Categories
    Swim Workouts
  14. Budapest week 7 - Sunday

    by , June 18th, 2017 at 05:18 PM (After a long rest)
    Yesterdays practice really took it out of me and despite a great nap and a good night of sleep I was tired this morning. Some coffee and breakfast helped enormously and despite feeling run down I had a really good weights and dry land workout today.

    Weights
    10 minutes on stationary bike. Heart rate to 145
    3x(elbow exercises and shoulder exercises, wrist flexor, dumbbell pronation and supination with 17.5lbs, elbow flexion and extension with 27.5lbs, weighted External rotation with arm abducted using 12.5lb dumbells)
    10 minutes on stationary bike. Heart rate to 145
    3x(right leg, left leg extension going, 70,80,90lbs by round, right leg, left leg reverse leg raise 70,80,90 lbs by round, leg press using 200lbs on machine)
    10 minutes on stationary bike. Heart rate to max
    4x:30 on ski machine. 4 of use took it in turns to do 30 seconds afap on the ski machine working triceps

    Pool setup LCM
    400 free with snorkel
    6x50 catchup on :50
    300 easy

    My mum and dad are out visiting and I met my dad at the pool and the we went to Starbucks for a coffee after workout which was a really nice Father's Day treat.
    Categories
    Swim Workouts
  15. Budapest week 7 - Saturday

    by , June 17th, 2017 at 02:09 PM (After a long rest)
    I went to bed early last night and slept well but again was tired this morning. On the dive sprint 50s yesterday I tweaked my left shoulder by not getting my hand started locked. It would normally not be a big deal but I have a small tear in my left rotator cuff. This morning it hurt until after warmup.

    Pool setup LCM

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

    main sets
    12x50 free on :45 trying to get 10 seconds rest per 50
    5x100 kick on 1:50
    100 easy
    8x100 free on 1:50 at 400 pace
    200 easy
    200 back fast
    200 easy
    12x25 with fins underwater on :35

    warm down
    400 ez free

    i was :36s on the transition set of 50s. On the kick I was coming in on 1:40s. The 8x100s I was 1:08s except for #6 and #7 where I was 1:09 and 1:10. On the 200 back I was 2:32/33 which I was very happy with. I was really tired after practice.
    Categories
    Swim Workouts
  16. Budapest week 7 - Friday

    by , June 16th, 2017 at 07:10 PM (After a long rest)
    It's been a really long week this week. I slept well last night but as has been the case most of the week, I did not have enough sleep. Today I am hosting our company stakeholders meeting with about 700 or so attendees; and th theme is Turn back time by sonny and Cher. I am playing Cher. Lucky me. Who does not want to see an English man in drag?

    todays workout was pretty tough.

    Pool setup scy

    Warm up
    400 Free with snorkel
    6x50 catch-up on :50

    Main sets
    400 kick
    3x(200 back on 2:30, 200 free at 2:15, 2x50 free on 32.5 or back on :35, 100 easy on 2mins)
    200 easy
    Drop a second 50s free starting at :40
    200 easy
    10x50 streamline back kick with fins on :40
    4x50 dive sprint 50s free

    Warm down
    300 free breathing 3,5

    I did ok on the 200s back going 2:19,2:16,2:16 by round, then consistently held 2:07s on the 200s free and then 30/31s on the free and 33/34 on the back. On the descending 50s I got to :30 which was ok. On the dive Sprints we'd were going on about 3mins and was :24,:25,:24,:25. I just don't feel that great on the 50s but the times were fine.
    Categories
    Swim Workouts
  17. Budapest week 7 - Thursday

    by , June 16th, 2017 at 07:03 PM (After a long rest)
    Weights/Dryland
    10 minutes on stationary bike on highest setting trying to get my heart rate above 130.
    3 x(20x15 lbs doing forearm pronation and supination strengthening, 10 right arm and 10 left arm shoulder rotations using 12.5lbs , 10 right arm and 10 left arm elbow flexion and extension using 27.5lbs)
    3x(10xlat pull down to chest using 140lbs, 10xtricep rope pulldowns using 42.5 lbs, 10xstanding straight arm pull down using 80lbs)
    10 minutes on stationary bike on highest setting trying to get my heart rate above 150.
    3x(10 triceps extension using 60lbs, 10 right arm and 10 left arm dumbbell rows using 50lbs, 10 left arm and 10 right arm lying dumbell triceps extensions using 25lbs)
    10 minutes on stationary bike on highest setting trying to get my heart rate above 130.
    10minutes of stretching

    Swimming pool setup LCM
    400 Free with snorkel
    6x50 catch-up on :50
    6x100 kick with fins on 1:30
    8x50 back on :55
    300 free 30 strokes per 50
    Categories
    Swim Workouts
  18. Budapest week 7 - Wednesday

    by , June 16th, 2017 at 06:58 PM (After a long rest)
    Warm up
    400 Free with snorkel
    6x50 catch-up on :50

    Main sets
    12x50 kick on :50
    2xbroken 100 #1 25,50,25 #2 4x25 with 5 after 25s and 10 after 50s to your feet on 4mins
    200 between broken swims
    2xbroken 50s #1 from push, #2 from dive with 10 at 25 on 3mins
    100 between broken swims
    4x100 as 25 free, 50 fly, 25 free on 1:40
    8x50 on :55 as 25 dog paddle, 25 free
    3x500 on 6:15 #1 breathing 3,5 by 25s, #2 overkick, #3 build each 100 by 25

    Warm down
    300 kick

    Sent from my iPad
    Categories
    Swim Workouts
  19. Budapest Week 7 - Tuesday

    by , June 13th, 2017 at 06:32 PM (After a long rest)
    Yesterday was a very rough work day and as a result I struggled sleeping.

    This morning I drug myself out of bed and forced myself to the gym for a recovery workout.

    Drylands
    20 minutes on stationary bike
    3x(elbow exercises and shoulder exercises, wrist flexor, dumbbell pronation and supination with 17.5lbs, elbow flexion and extension with 27.5lbs, weighted External rotation with arm abducted using 12.5lb dumbells)
    20 mins of back, arm and leg stretches with a foam roller

    Swimming pool setup scy

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main Sets
    2x(400 IM as 16x25 on :30 as kick,swim,drill,swim
    2x200 IM as 2x4x50 fast/easy by 25 on #1, and easy/fast by 25 on #2
    4x100 IM on 1:30)

    warm down
    300 easy

    This was done as long and smooth swimming. Nothing too fast but aerobic heart rate!
    Categories
    Swim Workouts
  20. IM w/o

    200 w/u
    5x100 as 50 kick/50 swim choice on all kick
    4x200 pull bilateral breathing, tight turns, strong dolphins off wall
    16x 25s IM order kick/swim/drill/swim x4
    100 easy free
    12x50s easy/hard by 25's. Roll through all strokes
    8x25s breast pull with buoy
    6x25s breast kick arms out front
    4x25's breast stroke
    100 cool
    Categories
    Swim Workouts
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