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1200 fr WS

500 bk WFAS

500 kick

• 25 FK/25 frog

6 x 25 fr on 1:30

• mod. UW breakout then sprint

2 x 50 br

500 fr WS
500 ez fr and DR WS
10 x 50 on 2:00 WF as 25 fr fast/25 ez
5 x 100 on 3:00 25 FK (o) 25 fr (e)
150 fly kick WFAS HAS
150 fly kick on side WFAS HAS
50 HUDKF

Lifted weights the day prior though still managed to keep it together during this swim.

SCY meet in March but unfortunately I will still be abroad, 600 miles away, for work.

2|20
500 fr WS
100 floppy fish
500 fr WS
500 FK WS
200 FLK WFAS HAS


2|22
500 bk WF (7:00)
10 x 150 (100 fr/50 floppy WS)
4 x 50 FK/frogK
350 dr WFAS
2 x 50 OAD
6 x 25 UWDK with 0:60 r

500 fr WS
500 WS as 25 fr/ 25 floppy fish
500 bk WF
5 x 50 kick on 1:20
5 x 25 FLK HAS on 1:00
5 x 50 frog kick thru
200 kick HAS WFAS

2|5
10 x 50 fr on 1:00 WS
10 x 50 on 2:00 as 25fr nb /25ez bk
200 FLK HAS WF
50 FK WS


2|10
500 ez fr WS
500 fr WS 25ez/25moderate
200 floppy/frog
10x25 on 0:40FK
200 drills


2|11
500 bk WF
10 x 50 fr on 1:00 WFAS (28-31)
350 dr WF

10 x 100 fr / 50 floppy ez straight through

500 bk WF

10 x 25 FK on 0:45 WS

10 x 25 frog kick on 0:45 WS

10 x 25 on 0:45 FLK HAS WS

150 FLK on side HAS WF

550 fr WS
200 ez WS
500 bk WF
100 ez bk WF
200 floppy fish HAS WS
3 x 50 FK on 2:30 WS (43’s)
3 x 50 frogkick on 1:30 WS (1:03)
500 various drills WFAS
4 x 25 fr burst WFAS on 1:00
6 x 25 fr burst WFAS on 0:30
100 warm down

warmup
500 bk wf 7:00

kick
20 x 25 on 1:00 kick
• 12.5 UW

set
3 x 50 WF on 1:30
• 25 fr nb/25 ez kick
5 x 50 WF on 1:00
• 25 fr nb/25 ez kick
2 x 50 WF on 1:30
• 25 fr nb/25 ez kick

drill
500 various drills

warmup
500 bk with fins
• 8:00

lactate production
4 x 50 fr on 3:00 with fins
• 25-29

drill
500 as 10x (25 floppy fish/25 fr) with snorkel

1|21

warmup:
500 fr snorkel
500 bk fins

drill/kick:
750 various




1|22
warmup:
500 bk fins - 7 or 8 min (forgot, 7 seemed fast so I assumed I could have started on 2 instead of 3)

form:
10×25 on 1:00 free, 1 breath

drill:
500 drill

kick:
4×100 IM kick HAS

drill 2:
200 dril

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Sooner or later the old parts will heal enough to swim acid producing and RP sprint sets. Few weeks hopefully

500 fr snorkel
500 bk fins
200 floppy fish
8 x 50 on 2-3 kick

• as 25 UWDK/25 flutter

4 x 50 on 3 fast fr with fins

• last one NB

500 ez fr snorkel
500 bk fins
250 fr snorkel
50 floppy fish
250 fr snorkel
50 floppy fish
2 x 50 one arm fr
250 kick as 25 flutter/25 frog
750 various other drills and stuff mostly with fins
2 minutes bubble rings while waiting for changing room

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Stroke efforts kept at minimum - lingering rt medial epicondylitis. Been close to 4 months with one shot in October, need to let it heal properly. It took 3 visits to ortho over one month to get the cortisone shot. Perhaps if I got the shot on first visit as I requested it wouldn’t have gotten so bad. Medical industry is now the insurance industry.

Need rotate to right slightly more during freestyle to get left arm more relaxed during recovery - a little loose now and is clicking if not relaxed. The more I swim, the better my shoulder becomes so long as I limit the all-out fun stuff. Pinky first entry seems to be an excellent technique.

500 ez fr snorkel
500 bk fins
4x50fr as 25 nb / 25 one arm
100 floppy fish snorkel
25 floppy back fish
300 flutter kick snorkel

500 bk fins
25 fr fast fins
10 x 50 as 25 ez fr/ 25 floppy fish kick

Just a swim to maintain minimal levels of chlorine in the blood. Will soon be in a different location until spring, not sure yet if routine swimming will be an option.

SCY
525 fr snorkel
525 bk fins
50 floppy fish snorkel
50 floppy fish bk
250 flutter kick

1000 bk with fins (15:00)
500 of drills

SCM meet last weekend:
100bk
38.95 (45.31) 1:24.26
Start bad enough to be better off starting in the water. Kept rolling too early on turns and rolled too late on the last going too deep. Split shows that


50fr
29.32
Right after the 1bk, Legs were toast. I breathed about 4 times when I normally take 1 for 50 meters


50bk
38.09
Landed completely flat on start, I heard it-was loud lol. I envisioned it as hitting the water and coming to a complete stop before sinking into dolphin kicks. But the rest went well.


100fr
32.10 (37.43) 1:09.53
Was going good until crunching 2nd turn so bad my UW trajectory sent me to the bottom and was lactate dead at breakout


50br
39.01
I can do that LC. I reverted to bad habit of leading my kick with the knees.

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