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.
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.
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.
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
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