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100 warm up

6 x 50 on 2:00 as 25 fr ez sprint / 25 bk or br
- ez bk block-o / ez br-e

5 x 50 on 2:00 as 12.5 mild fr sprint/12.5 ez / 25 moderate br

500 UW recovery fr snorkel and fins

4 x 50 on 1:30 (fins, snorkel) 25 head-up fly-kick fr / 25 drill

5 x 50 on 1:30 fist fr
- 25 2- beat/25 6-beat

150 very slow fr /25 fast kick

11|16
500 bk fins 7:00


10 x 50 fr fins on 1:30

• 27 - 28’s

4 x 25 fr fins on 2:00

• 12’s and 11

200 ez

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11|17
19 x 25 fr on 0:30

450 drill with snorkel and fins

200 kick no board 3:45

Warm pool 85F

10 x 25 fr on 1:00

• smooth breakout and ez

10 x 50 on 1:00

• 25 fr (as above)/25 flutterkick

12 x 30 on 1:00

• 15m fr/15m bk-e br-o

10 x 25 fr on 1:00 slow sprint

350 slow fr drill

500 bk fins 7:20

1200 various drills with fins

200 flutterkick 3:50

10 x 20 fr on 0:30

• 1 breath ea

500 bk fins

• low 7

10 x 50 fr fins on 1:00

• 29-31

10 x 50fr on 2:00

• 25 nb fast + turn/25 ez

7 back start attempts
500 kick with snorkel

Comp pool 1 77F
with fins:
250 bk
50 labk (left arm back)
50 rabk
200 bk

Noodle pool 85F
10 x 20 pn 1:00 nbfr
10 x 20 on 0:30 fr
10 x 20 on 1:00 UWDK
500 kick


11|3|20 LCM
1000 bk with fins
50 headup fr with fins/snorkel
50 ez

main pool 78F
500 bk with (surf) fins 7:00

noodle pool 86F
drag lines to set up lanes with fins

10 x 50 fr on 1:00 with fins

• breakout from

5 x 50 fr on 1:30 with fins/snorkel

• 15m fast/ez remainder

2 x 100 kick on 2:00

• as flutter kick/frog kick

Noodle water aerobic pool open with lines up, opted for a 85F workout instead of constantly hanging off the wall in main pool.

21 x 50 on 1:15 as 25 free/25 back

• focus on UW’s/breakouts
• 2 breaths on the free

3 x 50 flutter kick on 2:00

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SCY main pool (78F)

2 x 500 bk with fins

SCY satellite pool (85F)

500 fr easy, 2-beat

500 bk with fins

500 fr easy, 2-beat

12 x 50 kick (fr,fr,br,fr,fr,fl x2)

150 fly kick, arms back with fins

Water temp was 91F. But the sun was setting and wasn’t too bad.

20 x 52 yds fr on 1:00
1 x 52 bk
1 x 52 br fast
5 x 52 flutter kick on 1:30
5 x 52 frog kick on 1:30
10 x 52 side dolphin kick, arms back, with fins

This pool is 26 to 26.1 yds (depending on lane)

Though this was a semi-recovery workout (sore from upper-body weights last night), the heat takes the swim to a higher intensity.

9|1|20

LCM

3 x 50 fr fins on 2:00

• 40, 31, 29

3 x 50 fr fins on 3:00

• 29, 29, 30

200 drill with fins
100 flutterkick snorkel

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9|2|20


26.1 yd pool

10 x 52 fr on 1:00

10 x 52 one arm fr on 1:30

520 fr fins snorkel

• head up fly kick fr every 4th length

783 drills

5 x 52 fr on 1:00 fins (low 30’s)

5 x 52 fr on 1:00 fins

• 1st length ez / 2nd length high effort (30 - 35)

4 x 52 flutter kick on 0:90

Today the water just felt right. I don’t know why but it just did.

Yesterday (26.1 yard pool)
313 wu drill fins snorkel
261 one arm drill snorkel
2 x (3 x 52 on 0:90 rt one-arm, lt one-arm, br order)
3 x 52 fr on 2:00 fins
2 x 52 fr on 2:00 fins 26 ez/ 26 fast
313 kick
200 Drill

8|26 LCM
1150 bk with fins
4 x 50 kick on 0:90

8 x 50 fr on 3:00, pushed
30 on most

Experimenting with breakouts and I’m finding I should swap sides for first stroke. Worked on that. But that may require rotating other way on turns and swapping hands during streamline. So still just experimenting.

Also did 100LCM flutter kick 1:53

522 yds warmup with snorkel and fins
52 fr off block: out 50pace/in 100pace
52 fr off block: out 50pace/in ez
7 x 52 fr on 1:00 with fins (30-33’s)
522 yds drill

swam 3x since last blog. Also a 400 m barefoot run on soft track using Strava showed 1:12 on aug 9. The fastest 400 run I have ever done.

SCM 78F H2O
500 warmup fins/snorkel

SCY 86F H2O
500 drill fins/snorkel
500 back fins
10 x 30 as 15m fast fr/15m ez stroke on 1:00
4 x 15m fr sprint on 2:00
200 ez
4 x 25 kick on 0:30
100 ez

_{SCM main pool 78F}
WARMUP
500 fr snorkel/fins

• still learning markings (without looking at wall)

_{SCY therapy pool 86F}
DRILL
10 x 25 br on 0:45

• 2 kicks per cycle
• try to keep feet from inside plane of knee

SET
7 x 50 fr on 3:00 from block

• 29-30 +-1
• 125 yd pace

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For the 50’s I tried to hold the same time of Calvin’s purple LCM 50’s on 5:00, and in order to do so, SCY on 3:00 worked. The 6th one went 28, but fell apart on #7

7|26 Drylands
Various Pushups (knee to elbows/nose)
Pullups
DB curls and presses
Barefoot run (rubber track) 400M 1:13

7|27
SCM warmup
500 fins snorkel

• learn the markings

SCY
Video of starts and Br

3 x 25 fr fast on 2:00 (25 ez drill)

10 x 15M fr AFAP on 2:00

• started after X:00 change-up
• kept hitting the :09 (8’s)

9 x 50 fr on 1:00 fins/snorkel

• evens fast

2 x 50 flutter kick on 1:00

• 0:48, 0:52

7|19
DRYLANDS
4 x 10 pull-ups (cheated because feet touched dead bottom)
0.25mi barefoot run warmup 2:12
0.25mi barefoot run near sprint 1:20
yoga

7|20
SCY recovery swim
Sore and worn down from yesterday, but still swam for it was grand opening day in our new aquatic center! A nice facility, and 2.1 miles from home.
I swam in warmup pool for an hour 86F. The main pool area currently setup 2x SCM @ 78F. I experimented with the new style blocks to find my setting. Did about a dozen starts and maybe 600 various swims.