Friday- December 31, 2010

600 Swim

8 x 50 (25 Drill/25 Swim) @ 1:00

6 x 75 Choice @ 1:30
-25 Fast/50 Mod
-25 Mod/25 Fast/25 Mod
-50 Mod/25 Fast

(3x)
1 x 200 Pull (buoy, paddles, snorkel) @ 3:00
10 x 25 Fast @ :30 (like 200 pace)

5 x 100 Kick @ 2:00
25 w/ board, 50 no board, 25 w/ board

8 x 50 Kick underwater w/ fins @ :35

200 EZ
________________

3800 SCY
About 1 hr 15 min

-With that last workout I made my "Go the Distance" goal of 500 miles in the pool (or lake, or ocean!) this year. Tomorrow's blog will reflect on the year and looking ahead to goals for 2011.

Tuesday- December 28, 2010

1 x 400 @ 8:00
1 x 400 (200 Kick/200 Pull) @ 8:00
6 x 50 Kick w/ fins @ :50

(6x)
1 x 50 (25 Drill/25 Swim) @ :60
2 x 25 (12.5 Fast/12.5 EZ, 12.5 EZ/12.5 Fast) @ :30

1 x 200 Broken
:10 @ 50's all out

100
EZ

1 x 300 Pull w/ Buoy only (100 Fr/100 Fly/100 Fr) @ 5:00
1 x 300 Swim (100 Fr/100 Bk/100 Fr) @ 5:00
1 x 300 Pull w/ Buoy only (100 Fr/100 Br/100 Fr) @ 5:00
1 x 300 Swim (100 Fr/100 IM/100 Fr) @ 5:00

1 x 400 (200 Scull w/ buoy, 200 EZ)
______________________

3500 SCY
About 1 hr 10 min

Friday- December 24, 2010

12 Days of Christmas Theme!

12 x 50’s warm up
11 x 50’s stroke choice
10 x 50’s moderate broken 500 pace
9 x 50’s 3 fly 3 back 3 breast
8 x 50’s breath control 3-5-7-9 by 50
7 x 50’s pull
6 x 50’s descend 1-3 and 4-6
5 x 50’s drill
4 x 50’s IM order
3 x 50’s kick
2 x 50’s choice
1 x 50 easy
___________________

3900 SCY
About 90 min (due to talking with the ladies!)

-Early Christmas present and got to swim with 3 college aged girls since the pool was kind of crowded...I wasn't complaining! :D

Wednesday- December 22, 2010

800 Swim
400 Kick
600 Pull
200 Drill

8 x 75
-4 Fly, back, breast @ 1:20 (hold 1:00-1:05)
-4 Free, Desc 1-4 @ 1:20

8 x 50
Odd Drill @ :60
Even Swim @ :50

8 x 25 Kick w/ fins @ :40
Odd Kick free w/ Streamline board, no breather
Even Kick Fly on back, no breather

100 Easy
______________

3300 SCY
About an hour

-Everyone around me has been sick and I was sick last week so this is the first swim in a week. Just gonna take it easy and get through the holidays and start fresh with "ground and pound" training in January for some 8-12 weeks.

Friday- December 17, 2010

800 Swim
400 Kick
600 Pull
200 IM Drill

16 x 50 @ 1:00
1-4: Swim w/ Fins Choice, Descend 1-4
5-8: Free w/ Fins, Descend 1-4
9-12: Free Build
13-16: Free, Descend 1-4

12 x 25 @ :30
1 UW, 1 Fast, 1 Back, 1 Easy

200 EZ
_______________________

3000 SCY
About 55 min

Wednesday- December 15, 2010

300 free, 300 IM Drill, 200 free, 200 IM swim

12 x 50 kick build to fast @ 1:10

1 x 300 free build @ 4:15
8 x 50 stroke, work walls @ :55
2 x 300 free pull descend @ 4:15
6 x 50 stroke, work walls @ :55
300 free fast @ 4:15
4 x 50 stroke, work walls @ :50

300 EZ
__________________

4000 SCY
About 75 min

Tuesday- December 14, 2010

200 Free
200 Drill, one-arm fly
200 Back
200 Pull
200 Kick

5 x 100 @ 1:40
-25 no breather, 75 build

8 x 75 @ 1:20 (50 kick, 25 Fly)
6 x 50 Free @ :40
8 x 75 @ 1:20 (25 kick, 50 Back)
5 x 50 Free @ :40
8 x 75 @ 1:05 Pull
4 x 50 Free @ :40
8 x 75 @ 1:20 (1/2 lap no breather off each wall)
3 x 50 Free @ :35

200 EZ
_______________

5000 SCY
About 90 minutes

-Good, consistant Aerobic HR type workout

Monday- December 13, 2010

200 swim, 200 stroke drill, 200 kick, 200 pull
4 x 50 descend on :50

(3x)
2 x 50 build @ :60
1 x 200 free negative split @ 2:45

200 easy kick @ 4:15
2 x 100 kick all out rest 30 seconds
1 x 200 free fast rest 30 seconds
1 x 200 free easy

(3x)
1 x 100 IM relaxed @ 2:00
2 x 50 stroke fast @ 1:00

200 easy kick @ 4:15
2 x 100 kick all out rest 30 seconds
1 x 200 free fast rest 30 seconds
1 x 200 free easy

12 x 50 (1. easy, 2. 25m no breather/25 fast, 3. stroke fast 4. easy)
100 easy kick 200 easy swim

_________________
5300 SCY
About 1 hr 40 min

-Didn't push too hard as I'm really feeling a bit under the weather with some sinus/chest stuff going on

Friday- December 10, 2010

250 Free
250 Back/Drill by 25's
250 Pull
250 Drill IM (double your choice of stroke)

15 x 50 @ 1:00
Relaxed- 1 kick, 1 stroke, 1 free

15 x 100 Free (2 @ 1:10, 1 @ 2:00)
15 x 50 Stroke @ 1:00 (2 Fast, 1 EZ)
15 x 50 Kick @ 1:15 (2 Fast, 1 EZ)

5 x 50 @ 1:00
5 Breaths first 50, 4, 3, 2, 1

100 EZ
___________________

5100 SCY
About 1 hr 35 min

Wednesday- December 8, 2010

Weights:
Bench (15, 15, 15)
Chest Flys (15, 15, 12)
Arnolds (15, 15, 12)
Lateral Raises (15, 15, 12)
Lat Pull (15, 15, 12)
Tricep Kickbacks (15, 15, 12)
Concentration Curls (15, 15, 12)

200 Various Abs
Vasa Trainer (3 x 20)

Swim:
2000 Choice
____________________

About 1 hr 45 min

Tuesday- December 7, 2010

600 Swim (150 Swim, 50 Kick w/o board)
400 Pull

700 Free, every 4th lap FAST (Take :30 rest after each distance)
400 IM Drill
200 Kick
600 Free, every 3rd lap FAST
300 IM Drill
200 Kick
500 Free, every other lap FAST
200 IM Drill
200 Kick
400 Free FAST
100 IM Drill
200 Kick

200 EZ
_________________________

5200 SCY
1 hr 30 min

-Worn out more than I thought at the end. Had nothing after the first 100 of the 400 fast (4:33)

Monday- December 6, 2010

300 Swim
300 Reverse IM Drill
200 Kick
4 x 50 @ :55 Build

10 x 75 @ 1:20
Odd: Back- Swim/Kick/Build by 25
Even: Free- Swim/Kick/Build by 25

4 x 100 Free Build @ 1:30, 4 x 100 Free Desc 1-4 @ 1:30
8 x 50 Free FAST @ 1:20
3 x 100 Back Build @ 1:40, 3 x 100 Back Desc 1-4 @ 1:40
8 x 50 Back FAST @ 1:30
2 x 100 Kick Build @ 2:10, 2 x 100 Kick Desc 1-2 @ 2:10
8 x 50 Kick Fast @ 1:30

5 x 100 Pull (Paddles & Snorkel) @ 1:25

100 EZ
___________________

5000 SCY
About 1 hr 45 min

Friday- December 3, 2010

400 Swim
200 Kick
300 Pull
100 Drill

8 x 50 @ :55
-Desc in sets of 2
-Odd Free, Even Back

(4x)
1 x 250 Pull @ 3:00
2 x 125 IM (50 Free) @ 1:50
3 x 50 Free @ :45
4 x 25 IM Order @ :30
:60 rest

8 x 50 Kick w/ Fins @ :60
Hold :30 or under

200 EZ
_____________

5000 SCY
About 1 hr 30 min

-Held 2:43-2:46 on 250's pull
-All 50's Kick w/ fins were :30 or under
-Not necessary a hard workout, but its steady effort the whole workout

Wednesday- December 1, 2010

(2x)
250 Swim
150 Drill
100 Kick

4 x 200 @ 3:15
-25 Drill, 25 Swim
-Back/Free by 50

4 x 200 Strong @ 4:00
-Back, broken :10 at 75/150

4 x 200 @ 2:45
-Pull w/ Paddles & Snorkel

4 x 200 Strong @ 4:00
-Free, broken :10 at 75/150

1 x 600 Kick
-25 Relaxed, 25 Strong

200 EZ Warmdown
___________________

5000 SCY
About 1 hr 45 min

-Held 2:25-2:27 on 200's Back, 2:10-2:12 on Free
-Not very fast but I'm kinda tired from 3 days of 5000+ yards in a row. I'm finally starting to try to build back into some yardage

Tuesday- November 30, 2010

400 Swim
300 IM Drill
200 Kick
100 Build

(3x)
1 x 200 Free Aerobic @ 2:40
1 x 150 (25 Fr, 25 Bk) @ 2:15
1 x 100 Drill @ 1:45
1 x 50 FAST @ :60

8 x 75 Pull @ 1:15
Odd: Breathe every 5 (BR5)
Even: FAST

(3x)
1 x 200 IM (25 Drill, 25 FAST) @ 3:15
1 x 150 Kick (25 EZ, 25 FAST) @ 3:00
1 x 100 Drill @ 1:45
1 x 50 FAST @ :60

4 x 75 Pull @ 1:15
Odd: Build
Even: Stroke

12 x 50 @ :60
Odd: 25 Drill, 25 Free
Evens: 25 Choice FAST, 25 Free FAST

6 x 25 UW Choice @ :35

150 EZ
______________

5800 SCY
About 1 hr 45 min

-Good workout and first time I've gone over 5K in awhile
-Felt better as workout progressed

Monday- November 29, 2010

4 x 25 Swim @ :15 rest
4 x 50 Swim @ :20 rest
4 x 75 Swim @ :20 rest
4 x 100 Swim @ :20 rest

(10x)
1 x 50 Kick @ :60
1 x 50 Fly/Back @ :50

(3x)
4 x 50 @ :50 Desc 1-4
1 x 300 Pull FAST @ 4:00
1 x 200 Kick Recovery @ :30 rest

200 EZ
____________

4300 SCY
About 1 hr 15 min

-3:23, 3:19, 3:14 on 300's pull (buoy & paddles)
-Felt kinda crappy since I hadn't swam since last Weds.

Wednesday- November 24, 2010

10 x 100 @ :15 rest
(4 swim, 4 pull, 2 kick)

4 x 100 Free @ 1:30 desc 1-4
6 x 25 Free FAST @ :30
:60 rest
4 x 100 Back @ 1:45 desc 1-4
6 x 25 Back FAST @ :30
:60 rest
3 x 100 Free @ 1:25 desc 1-3
8 x 25 Free FAST @ :30
:60 rest
3 x 100 Back @ 1:40 desc 1-3
8 x 25 Back FAST @ :30
:60 rest
1 x 400 Kick, every 4th length ALL OUT @ :30 rest
4 x 100 Build Choice @ 1:35
4 x 50 Choice FAST @ :60

200 EZ Warmdown
_________________

4300 SCY
About 1 hr 25 min

-100's free ranged from 1:15 down to 1:06
-100's back ranged from 1:20 down to 1:10
-tough workout if you swim it with honest efforts

Tuesday- November 23, 2010

5 x 200 @ :20 rest
1 swim, 1 kick, 1 pull, 1 drill, 1 swim

12 x 75
4 kick @ 1:40
4 IM (no free) @ 1:15
4 kick @ 1:30

3 x 100 @ 1:30 (hold under 1:10)
1 x 300 Pull @ 4:15
1 x 300 Swim, Neg Split @ 4:15
1 x 300 Pull @ 4:15
3 x 100 @ 1:15 (hold under 1:10)

200 EZ
_______________________________

3600 SCY
About an hour

Monday- November 22, 2010

Warm up
600 every 3rd length FT drag, 400 reverse IM drill

16 x 25 @:30
4 UW with Fins
4 Swim IM Order

12 x 25 :08 sprints off each wall @ :30

8 x 25 @ :30
descend each group of 2

4 x 25 fast choice @:30

20 x 50 all out @ 1:30
3 Free, 1 Choice

5 x 200 Pull w/ Buoy, Paddles, Snorkel @ 2:45

200 EZ
________________

4200 SCY
About 1 hour 35 min

Wednesday- November 17, 2010

Weights:
Incline Press 3 x 15
Dumbell Chest Flys 3 x 15
Dumbell Lateral Raises 3 x 15
Dumbell Front Raises 3 x 15
Lat Pulldown 3 x 15
Dumbell Lawnmower Pulls 3 x 15
Dips 3 x 15
Tricep Pushdowns 3 x 15
Straight Bar Bicep Curls 3 x 15
Concentration Curls 3 x 15

200 Abs
_______________
About 1 hour

Swimming:
400 Swim
400 Pull
4 x 100 Kick @ 2:00

(4x)
1 x 100 @ 1:30
2 x 50 @ 1:00
4 x 25 @ :30
-Done from midpool, work turns
-Odd rounds free, evens back

16 x 25 @ :30
-Back, 4 drill, 4 swim, 4 drill, 4 swim

4 x 50 FAST @ 1:10

200 EZ
________________

3200 SCY
About 1 hr 10 min

Tuesday- November 16, 2010

400 Swim
300 Pull
200 Kick
100 Drill

(3x)
400 @ :20 rest
300 @ :20 rest
200 @ :20 rest
100 @ :20 rest

-Rnd 1- Pull w/ Buoy and ankle lock
-Rnd 2- Pull w/ Paddles & Snorkel
-Rnd 3- Kick w/ fins
-Desc each distance (400 to 100)
-1:00 rest between rounds

200 EZ Warmdown
______________________

4200 SCY
About 1 hr 10 min

Monday- November 15, 2010

400 Choice

8 x 100 @ :15 rest
50 Drill/50 Swim

12 x 25 @ :30
1 Drill, 1 Build, 1 FAST

(2x)
1 x 50 @ :35
1 x 50 @ :55
1 x 100 @ 1:10
1 x 50 @ :55
1 x 150 @ 1:50
1 x 50 @ :55
1 x 200 @ 2:25
1 x 50 @ :55

1 x 100 EZ

8 x 75 Pull @ 1:00

100 EZ Warmdown
_____________________

3700 SCY
About an hour

-Swam at Sugarloaf with Swim Atlanta Masters
-David Jacobson and I swam together and pushed the main set pretty good
-Nice to swim with friend...just to swim with anyone for that matter! :D

Friday- November 12, 2010

1000 Warmup, every 4th lap kick w/o board

12 x 50 Drill IM order (x3) @ :60

400 Free Cruise, 400 IM Pull FAST :20 rest
300 Free Cruise, 300 IM Pull FAST
200 Free Cruise, 200 IM Pull FAST
100 Free Cruise, 100 IM Pull FAST
300 Free Cruise, 300 Kick FAST :20 rest
200 Free Cruise, 200 Kick FAST
100 Free Cruise, 100 Kick FAST

200 EZ Warmdown
______________________

5000 SCY
1 hr 30 min

Wednesday- November 10, 2010

WARMUP
400 Swim
200 Kick
200 Pull
200 IM Drill

SET 1
3 x 50 Drill @ :50
1 x 100 Kick @ 2:00
3 x 50 Descend @ :50
1 x 100 Kick @ 2:00

SET 2
300 Pull (Hold under 1:15 per 100) @ 4 : 20
250 HARD @ 3 : 20
100 KICK @ 2 : 30

300 Pull (Hold under 1:15 per 100) @ 4 : 20
200 HARD @ 2 : 40
100 KICK @ 2 : 30

300 Pull (Hold under 1:15 per 100) @ 4 : 20
150 HARD @ 2 : 00
100 KICK @ 2 : 30

300 Pull (Hold under 1:15 per 100) @ 4 : 20
100 HARD @ 1 : 20
100 KICK @ 2 : 30

300 Pull (Hold under 1:15 per 100) @ 4 : 20
50 HARD @ : 40
100 KICK

SET 3
20 x 25 @ :30
4- Kick w/ fins underwater (odds streamline free, even SDK on back)
4- Swim w/ fins and snorkel, work on head down, perfect stroke

200 EZ Warmdown
________________________

5000 SCY
Exactly 1 hr 35 min

-Held 3:30-3:33 on 300's Pull
-2:49, 2:12, 1:38, 1:03, :27 on Hard distances
-Repeat workout from this time last year....improved from last years times.

Tuesday- November 9, 2010

1000 (400 Swim, 200 Kick, 200 Pull, 200 IM Drill)

5 x 150 @ :15 rest
100 build, 50 kick

(5x)
150 Build @ :15 rest
3 x 50 @ :60
-Fl/Fr, Bk/Fr, Br/Fr

(5x)
1 x 100 @ 1:30 (hold under 1:15)
2 x 50 @ :60 (one breath per 25)

5 x 50 Build @ :60
5 x 50 Sprint @ :60
5 x 50 (2 Drill, 3 EZ) @ :60

__________________

5000 SCY
About 1 hr 35 min

Friday- November 5, 2010

5 x 100 Swim @ 1:45
4 x 100 Pull @ 1:30
3 x 100 Kick @ 2:00
2 x 100 IM Drill @ 2:00

2 x 100 @ 1:30 Hold 1:05
2 x 25 Kick w/ Fins UW @ :45
2 x 50 Swim w/ Fins Fly (25 Fast/25 EZ) @ :60
2 x 25 Kick w/ Fins UW @ :45
2 x 50 Swim w/ Fins Back (25 Fast/25 EZ) @ :60
2 x 25 Kick w/ Fins UW @ :45
2 x 50 Swim w/ Fins Breast (25 Fast/25 EZ) @ :60
2 x 25 Kick w/ Fins UW @ :45
2 x 50 Swim W/ Fins Free (25 Fast/25 EZ) @ :60

200 EZ
_____________

2400 SCY
About an hour

-Pool was closing in an hour when I got there due to a meet so I improvised.

Wednesday- November 3, 2010

Abs/Core:
(3x)
1 x 25 Ab of Choice
1 x 15 (each side) Torso Twist w/ Tubing
1 x 15 Capt. Chair Leg Raises
1 x 15 Hanging Knee Lifts
1 x 15 Stability Ball Knee Tucks

(3x)
1 x 100 Jumps w/ Jump Rope
1 x 20 on Vasa Trainer

Swim:
800 Swim
400 Kick
600 Pull w/ Snorkel & Paddles Only
200 IM Drill
____________

2000 SCY

90 minutes total

Tuesday- November 2, 2010

400 Swim
200 Kick
300 Pull
100 Drill

5 x 150 @ 2:30
-100 BR3/5 by 50's, 50 Kick

(5x)
150 Build @ 2:15
3 x 50 @ :50
-Fly/Fr, Bk/Fr, Br/Fr

(5x)
100 Build @ 1:30,1:45 (alt by round)
2 x 25 No Breather FAST @ :45

5 x 100 Pull @ 1:45, 1:40, 1:35, 1:30, 1:25
-BR3, use buoy and ankle band (or lock)

5 x 50 FAST @ 1:00

5 x 50 Choice @ 1:00
-2 Drill, 3 EZ
___________________

5000 SCY
About 1 hr 40 min

Friday- October 29, 2010

600 swim every 4th length kick, 400 swim, every 4th length 1 breather free

6 x 150 free--100 build, 50 hypoxic @ 2:15

6 x 200 (100 free relaxed, 100 stroke strong)@ 3:00

6 x 250 (150 free build, 100 kick strong)@ 4:00

6x 50 choice fast @ 1:15

100 easy
_________________

5000 SCY
About 90 minutes

Thursday- October 28, 2010

Walked while pushing Jacob (my 2-1/2 year old) in his Step 2 push car. Nice workout, especially on the hills!

About 3.25 miles
60 minutes

Wednesday- October 27, 2010

200 swim, 2x 25 no breathers, 200 IM drill, 2x 25 no breathers, 200 kick, 2x 25 no breathers, 200 swim, 2x 25 no breathers

8x 125 @ 2:00 (odds 75 IM or stroke 50 free build, evens 100 strong--open turn 25 1 breather)

400 Pull @ 5:30, 8x 50 stroke (4 build, 4 strong)
300 Pull @ 4:15, 8x 75 kick (4 build, 4 strong)
200 Pull @ 2:45, 8x 50 free (4 build, 4 strong)
100 Pull @ 1:30, 8x 25 choice (4 build, 4 strong)

100 easy kick, 100 easy stroke drill, 100 easy free
__________________

5000 SCY
About 90 min

Tuesday- October 26, 2010

Weights:

Flat Dumbell Presses 3 x 15

Dumbell Shoulder Presses 3 x 15

Superset:
Lateral Raises 3 x 15
Front Raises 3 x 12

Lat Pulldown 3 x 15

Tricep Pulldown 3 x 15

Concentration Curls 3 x 15

Abs:
Hanging Knee Raises 3 x 15
Torso Twist w/ Tubing 3 x 15 (each side)

_______________________

About 45 min

Monday- October 25, 2010

1000 every 4th length backstroke

1000 swim choice (25 kick, 25 drill, 25 swim, 25 build)

20 x 50 free
- 4 fast@ 1:10
- 1 easy recovery @ 1:30

6 x 100 kick @ 2:10
-50 relaxed, 50 strong

12 x 75 @ 1:20
-odds stroke drill, evens stroke build

4 x 100 @ 1:45
-25 kick, 25 drill, 25 swim, 25 easy

___________________
5000 SCY
About 90 min

Friday- October 22, 2010

4 X 100 @ 1:40
1 X 300 @ 4:30
4 X 100 @ 1:30
1 X 200 @ 3:00
6 X 50 descend 1-3/4-6 @:50

(3x)
1 X 300 @ 4:30, 4:00, 3:30
1 X 200 @ 3:00, 2:40, 2:20
1 X 100 @ 1:30, 1:20, 1:10
-Rnd 1 50 free, 50 back
-Rnd 2 Free Swim
-Rnd 3 Pull (Buoy & Paddles)

1 X 300 kick @ 5:45
4 X 50 kick @ 1:00
8 X 25 sprint kick @ :45

(4x)
1 X 75 easy @ 1:30
1 X 50 fast @ 1:00

200 EZ
_________________

5000 SCY
About 90 minutes

Wednesday- October 20, 2010

5 X 100 @ 1:40
2 X 250 @ 3:45
1 X 500 neg split

(8x)
1 X 50 @ 1:00
1 X 75 @ 1:00
-2 sets pull, 2 swim, 2 pull, 2 swim

1 X 200 kick 4:00
4 X 75 kick 1:30
4 X 50 kick 1:00

(3x)
2 X 100 IM 1:45
4 X 50 stroke 1:00
Round 1 50's fly, 2 back, 3 breast.

2 X 75 easy 1:30
2 X 50 FAST @ 1:00

200 EZ
__________________

4850 SCY
About 1 hr 30 min

Monday- October 18, 2010

1 x 200 @ 3:20
4 x 100 @ 1:40
1 x 300 @ 4:30
4 x 100 @ 1:30
6 x 50 @ :50
-Desc 1-3,4-6

(2x)
1 x 200 Pull @ 3:00
1 x 100 FAST @ 1:30
1 x 50 EZ @ 1:30
1 x 200 Pull @ 3:00
1 x 50 FAST @ 1:00
1 x 50 EZ @ 1:00

2 x 200 Kick @ 4:00
8 x 50 Kick w/fins @ :45

6 x 50 Scull @ :15 rest
-1 front, 1 side, 1 rear (x2)

200 EZ
_________________________

4200 SCY
About 1 hr 20 min

Tuesday- October 12, 2010

3 x 200 @ 3:15
4 x 150 @ 2:15
5 x 100 @ 1:30

50 Free
100 Free
150 Free
200 Free
:40 Base per 50

200 Kick
150 Kick
100 Kick
50 Kick
:60 Base per 50

50 IM
100 IM
150 IM
200 IM
:50 Base per 50

200 Pull
150 Pull
100 Pull
50 Pull
:37.5 Base per 50

8 x 25 w/ fins @ :40
2 UW Kick/2 IM order

100 EZ
__________________

4000 SCY
About 1 hour 20 min

Friday- October 8, 2010

500 Swim, every 4th lap back
500 Swim, every 4th lap 1-breather

4 x 200 (150 Perfect Stroke, 50 Overkick) @ 2:45
4 x 25 1-breather @ :30

3 x 200 Pull (all Equip) @ 2:45, desc 1-3
4 x 25 no breather @ :30

2 x 200 Kick @ 4:00
4 x 25 Kick @ :30

16 x 50 IM Order @ :60
4 Drill, 4 Relaxed, 4 Build, 4 Strong

5 x 100 Pull (Paddles Only) @ 1:30
-Perfect Stroke

200 EZ
________________

4600 SCY
About 1 hr 25 min

Thursday- October 7, 2010

600 every 3rd length stroke drill
4x 100 stroke drill IM order

4x 400 free @ :30 rest
-#1-all open turns long off each wall, #2-50 hypoxic/50 build, #3-75 strong, 25 easy kick, #4-300 strong, 100 easy

4x 300 @ :30 rest
-#1-IM drill, #2-50 stroke/25 free, #3-100 IM/50 kick twice, #4-IM

4x 200 @ :20 rest
-#1-kick, #2-50 stroke/50 kick, #3-25 fast/75 easy, #4-100 fast/100 easy

4x 100 free descend @ 1:30

200 easy
____________________

5200 yards
About 90 minutes

-300 Strong was 3:30
-100 Fast @ 1:03, last 100 desc @ 1:03
-I'm outta shape! Its gonna take a few weeks of 4x weekly swimming to get back I believe.

Tuesday- October 5, 2010

3 X 100 @ 1:40
3 X 200 @ 3:00
3 X 150 @ 2:15
3 X 250 @ 3:45

3 X 100 Kick @ 2:15
6 X 50 Kick @ 1:00
8 X 25 Sprint Kick @ :45

(3x)
1 X 100 easy @ 2:00
4 X 25 Kick w/ Fins UW @ :45
4 X 25 sprint @ :45

300 EZ
_____________

4200 SCY
About 1 hr 25 min

-Felt pretty good for taking a week off. Maybe it did me good?!

Monday- October 4, 2010

Drylands

(3x)
Hanging Knee Lifts 1 x 15
Choice of Abs 1 x 25
Torso Twists w/ Tubing 1 x 15 (each side)
Planks on 1/2 stability ball 1 x 45 sec
Stability ball knee tucks 1 x 15

(3x, :60 work/:30 rest, 2:00 between rounds)
1. Jump Rope
2. Medicine ball slams
3. Squats
4. Rows/Should Press (:30 each)
5. Abs (choice)
6. Lateral Raises/Front Raises (:30 each)
7. Tubing
8. Jump Rope
9. Incline Push ups (25 reps)
10. Step up Knee hikes

2.5 Mile Walk Home
___________________

About 2 hours

-Starting back today, in the pool tomorrow.

Monday- September 27, 2010

2 X 250 3:45
4 X 75 1:15
2 X 150 2:15
6 X 50 :50

1 X 200 kick 4:10
4 X 75 kick 1:40
6 X 50 kick 1:00

4 X 150 Pull w/ Paddles only 2:15
#1 free
#2 50 stroke/100 free
#3 100 stroke/50 free
#4 150 stroke

(4x)
1 X 100 easy 2:00
3 X 50 fast 1:15
-Odd rounds Fly, Bk, Br on 50's
-Even rounds Free

200 EZ
____________

4000 SCY
About 80 min

Friday- September 24, 2010

(2x)
5 x 100 Swim Choice @ 2:00, 1:50, 1:40, 1:30, 1:20

5 x 100 Kick @ 2:00

10 x 100 Pull w/ Paddles & Snorkel
2 @ 1:20, 2 @ 1:30, 2 @ 1:20, 2 @ 1:30, 2 @ 1:20

5 x 100 Drill @ 2:00
-IM Order, last one 100 IM Drill

__________________________

3000 SCY
About 50 min

-Just wanted to get wet, have things to do today and got up late

Thursday- September 23, 2010

1 X 300 @ 4:30
2 X 150 @ 2:15
3 X 100 @ 1:30
6 X 50 desc 1-3/4-6 @ :50

2 X 200 kick @ 4:15
3 X 100 kick @ 2:10
4 X 50 kick @ 1:00

1 X 400 Pull (Br 3-5-3-5 by 100's) @ 6:00
8 X 50 descend 1-4/5-8 @ 1:00
1 X 300 Pull (Br 3-5-3 by 100's) @ 4:30
6 X 50 descend 1-3/4-6 :55
1 X 200 Pull (Br 3-5 by 100's) @ 3:00
4 X 50 descend 1-4 :50
1 X 100 Pull (Br 3) @ 1:30
2 X 50 fast 1:00

16 X 50 @ 1:00
25 IM Order/25 Free, Desc in sets of 4

100 EZ
___________

5000 SCY
About 1 hr 35 min

-Took a few days off as the kids are out of school this week and I just wanted to take some time off from the pool.

Sunday- September 19, 2010

Eric Shanteau's "Swim for your Life" 5K at Lake Lanier Islands

Had just planned to volunteer kayak (and did for the 1K), but then all the Swim Atlanta Masters friends of mine talked me into swimming the 5K with them. So had my suit stuff and got ready to swim. Swam easy and relaxed the first lap of the rectangular course and then tried to negative split and catch some folks. Didn't really catch anyone, maybe 1 or 2, but finished first in my age group. Water felt good and was maybe 82ish. Had a great time for a great cause and got to meet some Olympians!

Final Time Results - Female 1 K

Place No. Name Age Time
1 29 Amanda Weir 24 19:38
2 20 Kait Carmichael 15 20:28
3 8 Kris Kester 46 21:35
4 25 Anna Grace Guynes 12 21:45
5 24 Kirby Stanesic 12 24:29
6 6 Jean Luciani 38 24:49
7 26 Jeri Moss 25 24:56
8 7 Kiarra Donnelly 13 25:27
9 22 Blaire Berto 14 25:28
10 21 Hannah Guire 13 25:30
11 5 Kathy Masterson 61 28:54
12 28 Caroline Gatto 50 20:04
13 27 Kristy Mugavero 29 29:10
14 3 Mary Catherine Price 24 32:53
15 001 Jessica Meltz 26 35:37
16 4 Catherine Warner 53 39:22
17 10 Nancy Dye 58 46:47
18 23 Janet Shanteau 59 47:23



Final Time Results - Male 1K

Place No. Name Age Time
1 100 Aaron Peirsol 27 18:21
2 000 Eric Shanteau 26 18:34
3 127 Jeff Dash 29 18:57
4 117 Samuel Hansen 13 19:08
5 124 Mark Gangloff 28 19:22
6 112 Cullan Sherlock 14 20:24
7 101 Michael Meltz 16 21:28
8 109 Kevin Carbone 14 21:30
9 121 Jared Janeczko 33 22:16
10 110 Brett Kester 15 22:54
11 125 Andrew Stanesic 14 24:10
12 119 Brian Balmes 42 24:21
13 118 Jack Landrum 12 24:27
14 123 Ryan Shanteau 30 24:35
15 105 Nicholas Wukovits 13 24:51
16 112 Stephen Zwonitzer 42 24:57
17 114 Seth Gibree 35 24:58
18 104 Chris Hoemeke 45 25:52
19 113 Conor Gamble 10 26:20
20 103 Gerry Halphen 27:35
21 120 Jeff Norris 54 29:39
22 102 Donnie Danbury 40 32:40
23 126 Jim Powell 42 38:48
24 111 Ross Dye 29 46:44


Final Time Results - Male 5K

Place No. Name Age Time
1 106 Andrew Gemmel 19 56:58
2 117 Samuel Hansen 13 57:34
3 128 David Jacobson 50 1:03:14
4 129 Taylor Aguirre 14 1:04:22
5 135 Jeff Palm 38 1:06:33
6 116 Ted Hansen 44 1:10:06
7 107 George Morris 17 1:15:59
8 105 Nickolas Wukovits 13 1:17:39
9 130 Carlos Hevia 41 1:20:27
10 115 Scott Kretzschmar 43 1:21:13
11 131 Jose Hevia 43 1:31:37
12 132 Danny Dunn 40 1:40:31
13 108 Ross Schiavo 42 1:44:19

Final Time Results - Female 5K

Place No. Name Age Time
1 2 Taylor Roy 16 57:41
2 13 Madison Horton 15 59:39
3 15 Madison Taylor 17 1:01:40
4 11 Miriam Soufi 14 1:01:49
5 17 Kirsten Justice 17 1:01:53
6 20 Kate Carmichael 15 1:05:22
7 12 Devon Erickson 15 1:06:18
8 16 Alexis Havrilla 17 1:06:48
9 18 Val Felso 17 1:07:46
10 19 Kelly Godleski 34 1:08:24
11 9 Mary Niederhauser 15 1:08:46
12 14 Rachael Feuerstein 16 1:09:54
13 32 Kristen Aziz 44 1:11:03
14 35 Dana Currier 50 1:26:07
15 34 Kari Bradley 38 1:28:12
16 5 Kathy Masterson 61 1:30:39
17 30 Ruth Ference 55 1:37:39
18 33 Brenda Herrington 40 1:41:31





__________
5k
1 hr 6 min

Friday- September 17, 2010

1 X 200 3:20 3:00
3 X 100 1:40 1:30
4 X 75 1:20 1:10
Two times. Round 1 left, round 2 right.

4 X 100 Pull free
1 X 100 Pull easy 2:00
Three times.
Round 1 intervals 1:25
Round 2: 1:20
Round 3: 1:15

1 X 200 stroke/free by 50 3:15/3:00
2 X 100 1:45/1:30
4 X 50 1:00/:50

200 EZ
______________

4500 SCY
About 1hr 30 min

-Held 1:10's on 100's, 1:06 on last set of 4.

Thursday- September 16, 2010

6 x 50 @ :50
5 x 100 @ 1:40
6 x 50 @ :45
5 x 100 @ 1:30

4 x 100 Kick @ 2:00
6 x 50 Kick @ 1:00
8 x 25 Kick Sprint @ :40

(3x)
2 x 100 @ 1:45 Moderate
1 x 50 Sprint @ 1:00
1 x 100 @ 2:00 EZ
4 x 25 Sprint @ :30
-Choice

4 x 250 Pull @ 3:30
-1 Mod, Desc 2-4

200 EZ
___________________

5050 SCY
About 1 hr 35 min

-:26-27 on 50's fast, :13-14 on 25's
-desc down to 2:44 on 200 Pull

Wednesday- September 15, 2010

Drylands- Circuit Training

(4x)
1. Sit-ups (choice)
2. Plank on dome
3. Tubing- working stroke finish
4. Dumbell Rows
5. Medicine Ball Slams
6. Lunges holding Medicine Ball on Chest
-:30 on/:15 off

(3x)
1. Hanging Knee Lifts (1 x 15)
2. Torso twists w/ tubing (1 x 15, each side)
3. Stability Ball Knee Tucks (1 x 15)
4. Single leg calf Raises (1 x 12, each one)

(3x)
1. Choice of Ab (1 x 25)
2. Medicine Ball Chest Tosses (1 x 25)
3. Medicine Ball Side-to-Sides in Sit-up position (1 x 25)
4. Medicine Ball Overhead tosses (1 x 25)

________________

About 1 hr 15 min

Tuesday- September 14, 2010

(2x)
4 x 100 @ 1:40/1:30
4 x 75 @ 1:15/1:05
4 x 50 @ :50/:45

5 x 200 Pull
2 @ 3:00 w/ snorkel, paddles, buoy
3 @ 2:40 w/ paddles & buoy only

(2x)
1 x 200 Kick @ 4:15/4:00
4 x 50 Kick @ :60/:55

(2x)
1 x 100 @ 2:00 Moderate
1 x 75 FAST @ 1:10
1 x 100 @ 2:00 Moderate
1 x 50 FAST @ :50

200 EZ
______________

4450 SCY
About 1 hr 20 min

-Still recovering from 10K swim on Sunday, a bit worn out.

Sunday- September 12, 2010

Results from "That Dam Swim" 10K in Muscle Shoals, AL today. I am EXHAUSTED. An email from the organizer:

Hi All,

I hope everyone had safe travels home. I'm sore and tired, but happy to have another year in the books. Thank you so much to our volunteers for spending their early Sunday morning with us. Without volunteers we would just be a bunch of crazy people swimming 6.2 miles! Volunteers are the heart of every race and I genuinely appreciate your time and assistance. Our course was spot on too. Alex, my husband and kayaker, had his Garmin Forerunner 310XT, which clocked the route at 6.22. I'm sure the .02 was me getting off track.

Congratulations to our participants! We have new course records for both the USA Swimming and Master's categories. The previous record for the under 18 group was set last year by Jacob Shults in a time of 2:28.33. This year, Carl Madden from Mobile shattered the record with a 2:13:49!

The master's record was set last year by Michele King with a time of 2:56:34. This year it was utterly destroyed by Malenah Hankins with a time of 2:40:30. Congratulations to our new course record holders.

Our overall male winner for 2010 is Carl Madden from CMSA - 2:13:49
Our overall female winner for 2010 is Valerie Nubbe from HSA - 2:25:38

Here are the overall results:
Male 10-14
Jackson Graves, 12 - 2:50:05
Jared Stuphin, 14 - 2:55:00
Macon Graves, 12 - 2:56:09
Issac DeVaney, 13 - 3:11:30

Female 15-19
Valerie Nubbe, 17 - 2:25:38
Kierstin Page, 15 - 2:50:42
Molly Waddell, 16 - 3:01.20

Male 15-19
Carl Madden, 15 - 2:13:49
Jacob Hale, 17 - 2:26:34
Brad Hollihan, 16 - 2:30:19
Kevin Byrne, 18 - 2:42:50
John Ashcraft, 17 - 3:08:16

Female 25-29
Michele (King) Kisel, 28 - 2:46:39
Alicia Hudelson, 26 - 4:51:00

Female 35-39
Malenah Hankins, 36 - 2:40:30

Male 35-39
Jeff Palm, 39 - 2:48:24
Kenny Marsh, 38 - 4:18:20

Male 50-54
Robert Powers, 50 - 3:02:54

Male 55-59
William Powers, 55 - 3:22:09
Larry Baskin, 59 - 4:59:44

Relay
Troy Youngblood, Shannon Trousdale, Jason Trousdale, Zach Cayson - 3:55:25

Our overall winners and each age group winner will receive their All American Swim Supply gift cards in the mail. Congratulations everyone!

Just for some housekeeping notes - If you need a Large T-Shirt, please send me an email reminder. Also someone left their cap and pair of Speedo speed sockets at the race. Please let me know and I can get them back to you.

Thank you all again. I hope you had a great time at the social and at the race. The DAM swim has a deep history, but this year has been my favorite so far thanks you all of you!

Michele

Saturday- September 11, 2010

800 Swim
400 Kick
600 Pull
200 Drill
____________

2000 SCY
About 45 min

-Hadn't swam since Tuesday due to travel and just wanted to get in and get used to the water again.
-Having some ankle issues on the right one related to motorcycle crash last year. It comes and it goes and seems to be bugging me again since I've tried to start running again.

Wednesday- September 8, 2010

Weights:
Incline Dumbell Press 3 x 15
Dumbell Chest Flys 3 x 15
Arnolds 3 x 15
Lateral Raises/Front Raises (supersets) 3 x 12
Dumbell Rear Delts 3 x 12
Lat Pull 3 x 15
Straight Arm Pulldowns 3 x 15
Tricep Pulldowns 3 x 15
Tricep Kickbacks 3 x 15
Concentration Curls 3 x 15
Straight Bar Curls 3 x 12

Core:
(3x)
Hanging Knee Lifts 1 x 15
Torso Twists w/ Tubing 1 x 15 (each side)
Planks- hold up to 45 seconds
Crunches 1 x 25
Stability Ball Knee Tucks 1 x 15
Medicine ball side-to-side (in sit-up position) 1 x 30

Cardio:
15 minutes on recumbent bike

_____________________

About 1 hr 30 min

-Last workout probably until Saturday. Have to travel to NYC tomorrow for job interview.....wish me luck!!!!! :D

Tuesday- September 7, 2010

3 x 100 @ 1:40
2 x 150 Pull @ 2:30
4 x 100 @ 1:30
2 x 150 Pull @ 2:15
4 x 50, Desc 1-4 @ :55

(3x)
1 x 150 Kick EZ @ 3:30
3 x 50 Kick FAST @ 1:00

(3x)
1 x 100 Free @ 1:30, 1:20, 1:10 (by round)
2 x 50 Fly @ 1:00, :55, :50
1 x 200 Free @ 3:00, 2:40, 2:20
2 x 50 Back @ 1:00, :55, :50

16 x 25 w/ Fins @ :30
Odd: IM Order Swim
Even: Kick UW

100 EZ
___________________

4500 SCY
About 1 hr 25 min

Monday- September 6, 2010

400 Swim
400 Kick
400 Pull
400 Drill

10 x 300 @ :30 rest
3 Pull w/ Paddles & Snorkel, Desc 1-3
3 Kick (100 Kick, 100 no board, 100 kick), Desc 1-3
3 Swim, Desc 1-3
1 Easy Warmdown

___________

4600 SCY
About 1 hr 15 min

-Getting ready for 10K swim on the 12th so I'll be doing a little longer, less intense stuff and taper down towards the end of the week. Will continue to run and do weights though.
-3:35 on last pull, 5:05 on kick, 3:28 on swim

Sunday- September 5, 2010

Walk
About 1.25 miles
25 minutes

Saturday- Sept 4, 2010

Walk/Run

1 hour
About 4-5 miles

Friday- September 3, 2010

4 x 100 @ 1:45
4 x 50 @ 1:00 Stroke
4 x 100 @ 1:30 50 Free/50 Stroke
4 x 50 @ :50 Stroke

6 x 100 @ 1:45
-50 Free DPS/50 Stroke

1 x 400 Free, BR 3 @ 5:40
8 x 75 (25 Kick, 50 Stroke) @ 1:20

1 x 300 Free, no breath from flags in/out, @ 4:15
8 x 50 Stroke Build @ :50

1 x 200 Free, 2 Breaths on odd laps @ 2:50
8 x 25 FAST, 1 Breath @ :40

200 EZ
_________________

4100 SCY
About 1 hr 20 min

Thursday- September 2, 2010

200 Swim
300 Kick
200 Pull
300 Drill

1 x 600 Free @ 8:15
-Neg Split
1 x 400 Pull @ 5:45
-Breathe 3-5-7-3 by 50's
1 x 600 Free @ 8:30
-Every 4th length Fly
1 x 400 Kick w/ Fins & Streamline Board @ 7:00
1 x 600 Strong @ 8:15
1 x 400 IM Drill

4 x 200 Pull w/ Paddles & Snorkel @ 3:00
Desc 1-4

200 EZ
_________________

5000 SCY
About 1 hr 25 min

-7:15 on 600 Strong, was a bit sore & drained from weights yesterday. Not the best effort today, but was still a good workout.
-Need to work on endurance sets a bit more

Wednesday- September 1, 2010

Weights:
Bench Press 1 x 15, 2 x 12
Dumbell Chest Flys 1 x 15, 2 x 12
Arnolds 1 x 15, 2 x 12
Lateral Raises/Front Raises (Superset) 1 x 15, 2 x 12
Rear Delts 1 x 15, 2 x 12
Lat Pull 1 x 15, 2 x 12
Straight Arm Pulldowns 1 x 15, 2 x 12
Tricep Pulldowns 1 x 15, 2 x 12
Tricep Kickbacks 1 x 15, 2 x 12
Bicep Curls (Dumbell) 1 x 15, 2 x 12
Concentration Curls 1 x 15, 2 x 12

Core:
(4x)
Hanging Leg Raises 1 x 20
Torso Twists w/ tubing 1 x 15 (each side)
Planks- hold up to 45 sec
Choice of sit up- 1 x 25
Stability Ball Knee Tucks 1 x 15
Seating side-to-side Medicine ball twists 1 x 30

Cardio:
Treadmill
Walk 2 min @ 4.0
Run 2 min @ 6.5
1 min cooldown

__________________

About 2 hrs

Tuesday- August 31, 2010

(2x)
200 Swim
200 Pull
100 Kick

20 x 50 @ :55
-Odd, 2 breathes per 25
-Even, Stroke build

10 x 100
Odd: Fast Kick @ 2:00
Even: IM Relaxed @ 1:45

5 x 200 @ 3:00
Pull 1-3 & Descend, Hold #4 same as #3
Rest 1:00
#5 FAST Swim

20 x 50
1-5 Kick @ 1:00
6-10 Stroke @ :50
11-15 Free STRONG @ :50
16-20 EZ @ 1:00
___________________

5000 SCY
About 95 min

-Held 1:32-1:33 on 100's kick
-2:28, 2:24, 2:17, 2:14, 2:12 on 200's

Monday- August 30, 2010

400 Swim
200 Kick
200 Pull
200 Drill

16 x 50 @ 1:00
- 8, 25 Stroke build, 25 Free build
- 8, Kick with Streamline board and Fins UW

5 x 100 @ 1:30, hold 1:10
5 x 200 @ 3:00, hold 2:20
5 x 200 Pull @ 4:15, hold 3:30

200 EZ
______________

5000 SCY
About 1 hr 30 min

-Held 1:08-1:09 on 100's, 2:18 on 200's, 3:23-3:26 on 300's

Friday- August 27, 2010

(4x)
150 swim
50 kick
50 drill

12 x 125 @ 2:00
Odd: 100 Free, 25 Kick no board
Even: 100 IM, 25 Kick no board

12 x 100 @
Odd: 4 x 25 (open turns)no breathers @ 1:50
Evens: Stroke @ 1:40

12 x 50
-2 Kick @ 1:00, 1 Free w/ Overkick @ :50

12 x 25 @ :30
-4 kick w/ fins UW, 4 IM Order w/ fins, 4 kick w/ fins UW

200 EZ
_______________

4800 SCY
About 1 hr 30 min

-Felt good today even though I'm a little sore from weights on Weds. I think it was due to swimming in the afternoon today. Nice change of pace.
-Felt strong and had really good, long streamlines today

Thursday- August 26, 2010

(5x)
75 Free, 25 Back, 75 Free, 25 Breast

1 x 500 Free, every 4th lap only 1 breath

4 x 250 @ 3:30
100 Kick, 100 IM, 50 Drag Fingertip Free

14 x 100
-4 Free Fast @ 1:30
-4 Back Fast @ 1:30
-4 Kick Fast @ 2:00
-2 EZ @ 1:40

1 x 1000 Pull
-150 Strong, 25 EZ, 25 1-Breath

100 EZ
_________________

4500 SCY
About 90 minutes

-Held about 1:05 on 100's free, 1:15-1:20 on Back (slow!), 1:35-1:40 on kick

Wednesday- August 25, 2010

Weights:
Bench 3 x 12
Dumbell Chest Flys 3 x 12
Arnolds 3 x 12
Lateral Raises (superset with Front Raises) 3 x 12
Lat Pull 3 x 12
Straight Arm Pulldown 3 x 12
Straight Bar Biceps 3 x 12
Concentration Curls 3 x 12
Tricep Pulldowns 3 x 12
Tricep Kickbacks 3 x 12

Core:
(3x)
Hanging Knee Lifts 1 x 15
Torso Twists with Tubing 1 x 15 (each side)
Planks 1 x :30
Half-ups 1 x 25
Stability Ball Knee Tucks 1 x 15
Sit-up twists w/ Medicine Ball (8 lb) 1 x 30
1:00 rest

Cardio:
Treadmill (20 Minutes)
2 Min Walk @ 4.0
2 Min Run @ 6.5

________________

About 1 hr 30 min

-Felt good to finally get back in the gym and do some stuff but probably won't like it much tomorrow and the next day!

Tuesday- August 24, 2010

600 Swim
400 Reverse IM Drill

12 x 50 (25 Stroke, 25 Free) @ :50

1 x 400 IM (100 Fr, 100 Bk, 100 Br, 100 Fr) @ 6:15
4 x 50 FAST Fly @ :60
1 x 400 IM Pull (100 Fr, 100 Bk, 100 Br, 100 Fr) @ 6:15
4 x 50 FAST Back @ :60
1 x 400 IM (100 Fr, 100 Bk, 100 Br, 100 Fr) @ 6:15
4 x 50 FAST Breast @ :60
1 x 400 IM Pull (100 Fr, 100 Bk, 100 Br, 100 Fr) @ 6:15
4 x 50 FAST Free @ :60

10 x 100
-6 Pull w/ Paddles and Snorkel @ 1:30
-3 Kick @ 2:00
-1 EZ
_________________________

5000 SCY
About 1 hr 35 min

Monday- August 23, 2010

1000 Mixer

5 x 100 (75 Fr, 25 Fly) @ 1:35
:30 rest
5 x 100 (75 Fr, 25 Bk) @ 1:35
:30
5 x 100 (75 Fr, 25 Br) @ 1:40

(3x)
3 x 100 IM, Desc 1-3 @ 1:35
1 x 100 Kick, Moderate, @ 2:15

(5x)
3 x 50, Desc 1-3, @ :50
1 x 50 Kick, Moderate, @ 1:20
-Set 1-Free, 2-Pull (Paddles only), 3-Back, 4-Pull, 5-Free

3 x 100 EZ @ 1:45
_____________________

5000 SCY
About 95 Min

Saturday- August 21, 2010

Open Water Swim at Red Top Mountain
Lake Allatoona

Water Temp: About 86 degree, really warm

Swam 2 "loops" (1.2 mile each) with Malena and I leading the whole group by a wide margin. With the water being as warm as it was we pretty much floated it and didn't swim much faster than a warm-up type pace. My brother helped out by doing some kayak support for the whole group. Had maybe 30-35 total swimmers this morning I'd guess. At least the sky was overcast which helped out, but it was muggy as all and hot water.

_______________________

2.4 Miles
About 52 minutes


Went to the pool this afternoon with the family and put in another 500 yards during "adult" swim in my beach trucks.....nothing like swimming in a parachute!!

Friday- August 20, 2010

4 x 250 @ :30 rest
(150 swim, 50 Drill, 50 Kick)

4 x 300 @ 4:15
(2 Pull BR 3-5-7 by 100's, 2 Swim build)

4 x 200 IM @ 3:30
(2 25 Drill/25 Swim, 2 Build each 50)

4 x 150 @ 3:00
(100 Kick, 2 x 25 no breather)

4 x 100 Free @ 1:30
(2 Build, 2 Strong)

24 x 25 @ :30
(16- 3 Build, 1 EZ, 8-Kick UW w/ Fins)

4 x 100 Ascend Mod to EZ @ 1:35
(50 Back, 50 Free)
________________________

5000 SCY
About 1 hr 30 min

-Haven't done anything since Tuesday since I've been a little under the weather. Something floating around our family lately.
-1:05, 1:03 on 100's strong

Tuesday- August 17, 2010

700 Swim, every 4th length Back
300 IM Drill

12 x 75 Kick @ 1:30
Odd: Free Build
Even: Choice, other than free

5 x 50 FAST @ :50
1 x 200 Pull, BR 7 @ 3:00
1 x 400 IM, 50 Drill/50 Swim @ 6:30
1 x 150 EZ @ :30 rest
5 x 50 FAST @ :50
1 x 300 Pull, BR 5 @ 4:30
1 x 300 IM, 25 Drill/50 Swim @ 4:45
1 x 150 EZ @ :30 rest
5 x 50 FAST @ :50
1 x 400 Pull, BR 3 @ 6:00
1 x 200 IM Swim @ 2:45
1 x 150 EZ

100 EZ
______________

5000 SCY
About 1 hr 30 min

-Again, a set to show where you are....and it wasn't pretty. Those 50's FAST were a killer!
-Will do some ab work tonight, take tomorrow off from the pool and do weights instead. Back to the pool on Th-F

Monday- August 16, 2010

300 Swim, 300 IM Drill, 200 Swim, 200 Kick

8 x 75 @ 1:15
Odd: Free Build
Even: IM (no free)

5 x 250
-200 Free Aerobic, :15 rest
-2 x 25 Free FAST :05 rest
-:20 rest

(4x)
3 x 50 Kick @ 1:00, :55, :50, :45
1 x 100 25 Fly, 25 Bk @ 1:40, 1:35, 1:30, 1:25
:30 rest

(2x)
1 x 100 IM Strong @ 1:40
1 x 100 Free w/ TN Tumbler Turns @ 1:40
8 x 25 @ :30
Rnd 1: UW w/ Fins
Rnd 2: No Breather

200 EZ
________________

5000 SCY
About 1 hr 35 min

-I felt out of shape. Today marks the start of another extended period of eating/sleeping right, weights, running, abs like I did from Jan to May this year. Gotta get back in the swing of things NOW.

Thursday- August 12, 2010

(4x)
150 Swim
50 Drill
50 Kick

(4x)
4 x 25 @ :30 Half lap underwater kick/Half swim
2 x 50 @ :50 Free Build

5 x 100 Free @ 1:15 4 x 25 Kick @ :30
4 x 100 Free @ 1:15 4 x 25 Back @ :30
3 x 100 Free @ 1:15 4 x 25 Kick @ :30
2 x 100 Free @ 1:15 4 x 25 Back @ :30
REST 1:00
2 X 100 IM @ 1:30 2 X 50 Kick @ :60
2 x 100 IM @ 1:30 2 x 50 Back @ :60
2 x 100 IM @ 1:30 2 x 50 Kick @ :60
2 x 100 IM @ 1:30 2 x 50 Back @ :60
REST 1:00
3 x 50 Descend 1-3 @ :50
3 x 50 Ascend 1-4 @ :60

200 EZ
___________________

5300 SCY
About 1 hr 40 min

-Held 1:07-1:10 on 100's Free, 1:18-1:21 on IM's
-Repeat workout from January '10
-Good workout to see where you are....and I ain't much of anywhere right now! But better off that I was this time last year.

Tuesday- August 10, 2010

10 x 100 @ :15 rest
-5 Swim, 3 Kick, 2 Pull

5 x 300 @ 4:15
#1 Swim
#2 Get faster each 100
#3 Neg. Split 150's
#4 75 Fr/75 Bk Neg Split by 150's
#5 Strong

5 x 200 IM @ 3:30
#1 Kick/Drill by 25's
#2 Drill/Swim by 25's
#3 Drill
#4 Pull w/ Buoy only
#5 Strong

5 x 100 Kick @ 2:00
-50 Fr/50 Choice

10 x 100 @ 1:30
1-4: Pull w/ Paddles only, Desc 1-4
5-8: Free
9-10: Easy
________________

5000 SCY
About 1 hr 30 min

-3:32 on 300, 1:03 on 100 Pull, 1:05 on 100 Swim
-Felt out of shape today, need to start getting consistent on workouts & drylands but its been tough with my employment situation all up in the air

Monday- August 9, 2010

500 Swim
4 x 125 IM Drill @ :15 rest
-Double up on 1 stroke each one

10 x 100
-Odd: Free w/ TN Tumbler Turn @ 1:30
-Even: 1, 2, 3, 4 Breathes by 25 @ 1:40

500 Kick
__________________

2500 SCY
About 45 Min

-Forgot my googles and my ankle (old injury) is really bugging me, and has all weekend, so I kept it short today.

Friday- August 6, 2010

800 Swim
400 Kick
600 Pull
200 Drill

3 x 75 Indiana IM @ 1:15
_______________

2225 SCY
About 40 Min

-Power got knocked out by a nasty storm so they got everyone out of the pool

Wednesday- August 4, 2010

Pattern: Fr, Fr, Back, Kick (no board)
1 x 25 @ :10 rest
2 x 25 @ :10 rest
3 x 25 @ :10 rest
4 x 25 @ :10 rest
5 x 25 @ :10 rest
6 x 25 @ :10 rest
7 x 25 @ :10 rest
3 x 100 Build @ 1:30

1200 IM
-2 x 75 Fly (25 R, 25 L, 25 Swim)@ :10 rest
-2 x 75 Back
-2 x 75 Breast
-2 x 75 Free
:20 rest
Repeat

4 x 150 Pull Build @ 2:15
200 IM Drill
4 x 125 Kick w/ Fins @ 2:00 (2 mod, 2 fast)
200 IM Drill
4 x 100 Free Desc 1-4 @ 1:30
200 IM Drill
4 x 75 IM @ 1:30 (2 Drill, 2 Perfect Stroke)
200 IM Drill
4 x 50 FAST @ :60
200 EZ
__________________

5200 SCY
About 95 min

-Desc 100's- 1:14, 1:10, 1:06, 1:02

Tuesday- August 3, 2010

Walk/Run approximately 4-4.5 miles

About 1 hr 10 min

-Hotter than battery acid here right now, about 85-90 with 85% humidity. I got back and looked like I went swimming with my clothes on.

Monday- August 2, 2010

400 swim, 200 Kick, 300 Pull, 100 Drill

8 x 150 @ 75% @ 2:15
400 Kick @ 75%

4 x 200 Build/Neg. Split @ 3:00
400 IM Drill

2 x 400 Pull Strong @ 5:20
400 Pull (Buoy Only) BR 3/5/7/3 by 100's

200 EZ
------------
5200 SCY
About 1 hr 25 min

-First workout back in SCY. They switched the pool around over the weekend.
-Held 1:42-1:47 on 150's
-Held 2:15-2:21 on 200's
-4:28, 4:20 on 400's
-Felt good and the pool feels so short after LCM!

Friday- July 30, 2010

100 x 100

-10 Warmup @ 2:00
-10 Kick (Odd @ 2:30, Even @ 2:15)
-10 Pull w/ Buoy & Paddles @ 1:30
-10 Free @ 1:35
-10 Free (Odd @ 1:45, Even @ 1:20)

4 Minute Break for Food/Drink (I had 1/2 Banana, little protein bar, G2 Gatorade)

-10 Free @ 1:35
-10 Kick w/ Fins @ 1:45
-10 IM @ 1:50
-10 Pull w/ Buoy & Paddles @ 1:30
-10 Free (Odd @ 2:00, Even @ 1:20)

200 Warmdown
__________________________

10,200 LCM
3 hrs 6 min

-Felt tougher than when I did it SCY back in Dec, I got tired from 40-60. But got a second wind in the 70's
-Held 1:17-1:20 on 100's Pull
-Held 1:17-1:20 on 100's @ 1:20
-Last 100 was a 1:12, finished strong! :D

Wednesday- July 28, 2010

800 Swim
400 Kick
600 Pull
200 Drill

1 x 50 Swim w/ Snorkel & Fins @ :60
1 x 100 @ 1:45
1 x 150 @ 2:15
1 x 200 @ 3:00
1 x 50 Pull w/ Paddles & Snorkel @ :60
1 x 100 @ 1:45
1 x 150 @ 2:15
1 x 200 @ 3:00

200 EZ
-------------

3200 LCM
About 75 min

Tuesday- July 27, 2010

600 Swim
200 Kick
400 Pull
200 Drill

8 x 50 @ 1:20
Desc 1-4,5-8

4 x 100 Pull w/ Paddles Only @ 2:15
Odd- 400 Pace
Even- 800 Pace

8 x 50 Kick w/ Fins @ 1:30
Odd: 25 Kick UW Mod/25 Swim
Even: 25 Kick UW FAST/ 25 Swim

200 EZ

1000 Pull w/ Paddles & Snorkel
-Work on Head Position & Catch
_________________

3800 LCM
1 hour 35 Min

-I added the last 1000 as I swam the rest with Malena (taper)
-1:07, 1:13, 1:05, 1:13 on 100's Pull @ pace
-Did the last 50 kick with fins all the way underwater! Ouch!

Monday- July 26, 2010

2 x 250 @ 4:30
2 x 100 @ 1:45
8 x 50 Pull w/ Paddles Only @ 1:00
-Desc 1-4,5-8
100 EZ Drill

6 x 50 Kick @ 1:20

1 x 400 Broken :10 @ 200
-First 200 @ 1:25ish pace
-Second 200 @ 1:20ish pace
50 EZ

4 x 75 @ 1:30
-50 Perfect Stroke/25 FAST
50 EZ

12 x 50 Pull w/ Paddles Only @ 1:15
-2 Perfect Stroke
-2 @ 400 Pace

200 EZ
____________

3000 LCM
About 75 min

-2:50, 2:38 on broken 400
-Still training Malena until Wednesday, then she leaves for Sweden.

Friday- July 23, 2010

10 x 100 Choice @ 2:15
(Swim, Kick, Pull, Drill)

6 x 50 @ 1:15
Desc 1-3, 4-6

500 Broken :20 @ 250
First 250 hold 1:30ish pace
Second 250 hold under 1:25 pace
50 EZ

12 x 50 @ 1:15
Odd: Choice, Perfect Stroke
Even: Kick, no board

4 x 200 Pull w/ Paddles & Snorkel @ 4:00
-Desc 1-4, work on stroke catch, head position

6 x 25 @ 1:00
Odd: Fast 20, EZ 5- work on break out
Even: Build to race finish

150 EZ
_______________

3500 LCM
About 1 hr 20 min

-3:40, 3:25 on 250's
-Desc down to 2:25 on pull's

Thursday- July 22, 2010

3 x 100 @ 1:50
3 x 200 @ 3:30
4 x 50 Build @ 1:00

1 x 600 Broken :20 @ 300
Hold 1:30 first 300
Hold 1:25 second 300
50 EZ

4 x 50 Choice @ 1:15
Desc 1-4 to 100%
50 EZ

5 x 100 @ 2:15
Hold 800 Pace
50 EZ

(3x)
1 x 50 w/ Fins 25 Fast/25 EZ @ 1:15
2 x 25 UW @ :45
1 x 50 Kick EZ @ 1:15

1 x 50 from start all out

200 EZ
______________

3250 LCM
About 1 hr 20 min

-Held 1:13-1:15 on 100's
-27.1 on last 50 on the watch

Wednesday- July 21, 2010

Weights:

Chest:
3 x 15 Dumbell Presses
3 x 15 Chest Flys

Shoulders:
3 x 15 Dumbell Shoulder Press
3 x 15 Dumbell Lateral Raises
3 x 15 Dumbell Front Raises

Back:
3 x 15 Lat Pulls
3 x 15 Straight Arm Pulldowns

Bicep:
3 x 15 Concentration Curls

Tricep:
3 x 15 Tricep Kickbacks

Thighs:
3 x 15 Leg Press

Hamstrings:
3 x 15 Leg Curls

Abs:
200 Various Abs

________________

About 1 hour

Tuesday- July 20, 2010

400 Swim
200 Kick
200 Pull
200 Drill

16 x 50 @ 1:10
4 IM Order 25 Drill/25 Swim
4 Free 25 Drill/25 Swim
4 Back 25 Kick/25 Swim
4 Free 25 Kick/25 Build

3 x 100 Kick @ 2:30 Desc 1-3
3 x 200 Pull (Paddles & Buoy) @ 3:15 Desc 1-3
3 x 300 Free @ 5:15 Desc 1-3

8 x 25 w/ Fins @ :45
Odd: Kick UW
Evens: Fast Swim- Choice

100 EZ
_________________

3900 LCM
About 1 hr 30 min

-1:48 on last 100 Kick, 2:28 on last 200 Pull, 3:51 on last 300 swim

Monday- July 19, 2010

300 Swim
200 Kick
300 Pull
200 Drill

10 x 100 @ 1:45 (4 Build, 3 Desc, 3 Strong)
10 x 75 @ 1:30 Choice (Same Pattern as above)
10 x 50 Kick @ 1:20 (Same Pattern as above)
50 EZ

6 x 100 @ 1:45 (3 Desc, 3 Strong)
6 x 75 @ 1:30 Choice (Same pattern as above)
6 x 50 @ 1:20 (Same pattern as above)
50 EZ

100 EZ
_____________

4800 LCM
About 1 hr 40 min

-I am now just focusing on Marlena and getting her ready for Master Worlds in Sweden. See leaves in about 10 days so I will be tapering her and not focusing on me since I'm done with competitions for awhile now. I'll pick mine back up once Marlena leaves for Sweden. This gives me more energy to do running, weights, drylands....I need to pick that stuff back up.

Saturday- July 17, 2010

GA State Games 5K Open Water
Lake Acworth- Acworth, GA
Water Temp: 86
Air Temp: About 80, Cloudy

So showed up about an hour early to do my usual BS'ing with the usual folks. They were allowing us to wear our bodysuits so I wore my B70 Nero Comp. I really debated it as the water was so warm, but in the end we basically don't get to wear it again unless they change the rule for Masters SCY going forward (there is the rumor). In the end I really think the temp probably negated any gain and it really didn't change my position or make any difference in the race to be honest.

So from the start I knew there would be a lead group of some fast swimmers (Lorenzo, Megan, and Kristina). They were the lead back right from the start and I was about 100 yards back and didn't gain in the first 10 minutes so I basically said "screw it" and didn't feel like killing myself in an attempt to catch them. I doubt I could have caught up anyway and even if I did I doubt then I'd be able to keep pace. I have a tough time in warm water and sustainability being that I'm a heavier (and fatter!) swimmer than what you would think of as a prototypical swimmer. I like the cooler water much better.

So after reaching the far end of the course and turning right at the final orange buoy I looked back to see the next closest person to me was a hundred or more meters back. So basically I ended us swimming alone the whole race in 4th overall. I kept tabs from time to time on what was behind me but nobody ever closed so I just kept my pace, which was moderate with times of being slower and faster. I'm not sure of my final time but it was a good 8-10 minutes better than last year (and the course was supposed to be longer (the right distance) this year!). The next closest was a few minutes behind me, so it was nice not to be pressed or have to press to pass anyone.....kind of a long, boring swim, but I can't complain. The weather was cloudy which was nice to keep the sun off us since the water was so warm. Its been really hot down here lately so to get a break in the sun and heat was fantastic. So I ended up 1st in the 35-39 age group and 4th overall, better than last year (3rd in age group, 9th overall) so you gotta be happy!

For the 3K and 1K I wasn't entered, but I got in my Kayak and supported. Probably ended up Kayaking 6-7K!

Final Results: http://www.georgiagames.org/2010%20Results/Swimming.Open.Water.Results.2010.pdf
Jeff
jpalm1@windstream.net

Thursday- July 15, 2010

4 X 150 2:45
6 X 100 1:40

4 X 100 kick 2:20

6 X 50 kick 1:15
25 fast/25 moderate

(2x)
1 X 200 4:00
1 X 100 2:15
2 X 50 1:15
Best stroke/no free

4 X 150 Pull (Paddles & Buoy) @ 3:00
-Breathe 5-7-9 by 50's

4 X 50 @ 100% 2:30

200 EZ
__________________

3700 LCM
About 1 hr 30 min

Wednesday- July 13, 2010

4 x 100 @ 1:45
2 x 200 @ 3:20
1 x 400 Neg. Split

4 x 100 Kick @ 2:30
4 x 50 Kick @ 1:10

12 x 150
4- Free @ 2:15
4- 50 Fr/50 Choice (no free)/50 Fr @ 2:30
4- Free (Desc 1-4) @ 2:15

4 x 100 Pull (Paddles & Snorkel) @ 1:40
8 x 50 IM Order w/ Fins @ 1:00
-1 Build, 1-25 Fast/25 EZ

100 EZ
___________

4500 LCM
1 hr 30 min

Tuesday- July 13, 2010

400 Swim
300 Pull
200 Kick
100 Drill

12 x 50 @ 1:00
-IM order in sets of 3
-1 Build, 1 25 Strong/25 EZ, 1 Drill

(3x)
1 x 400 Pull (Paddles & Buoy) @ 6:20, 6:00, 5:40
4 x 100 Free @ 1:30, 1:25, 1 @ 1:30 & 1 @ 1:20
2 x 50 EZ @ 1:30

6 x 50 Kick w/ Fins @ 1:00
25 UW Fast, 25 EZ

200 EZ
_____________

4800 LCM
About 1 hr 30 min

Monday- July 12, 2010

(3x)
400 Swim @ 6:00
200 Kick @ 2:30
300 Pull @ 4:30
100 Drill @ 2:30

Round 1 Warm-up
Round 2 Strong
Round 3 Fast

1 x 600 Pull w/ Paddles & Snorkel
-Work on stroke & head position

100 EZ

______________

3700 LCM
About 1 hr 10 min


DRYLAND:
Run/Walk for 50 min (about 3-4 miles)
-Ran/Walked from Mt. View to Lassiter High and around their track 4 times and back

Friday- July 9, 2010

600 Swim
200 Kick
400 Pull
200 Drill

8 x 75 @ 1:30
- Indiana IM
- 1-4 Build first 25, 5-8 Build last 25

5 x 400 (Desc 1-5)
1-2 Pull with Paddles & Snorkel @ 6:00
3-4 Pull with Paddles & Buoy @ 5:45
5 Swim (Faster than Pull)

50 EZ

10 x 50 Kick w/ Fins @ 1:00
25 All out/25 EZ

150 EZ
_____________

4700 SCM
About 1 hr 25 min

Thursday- July 8, 2010

400 Swim

6 x 150 @ :15 rest
50 Free, 50 Drill, 50 Choice

4 x 100 @ 1:30
4 x 50 @ :50
3 x 100 @ 1:25
3 x 50 @ :50
2 x 100 @ 1:20
2 x 50 @ :50
1 x 100 @ 1:15
1 x 50 @ :50

3 x 200 Pull @ 3:00

100 EZ
---------------
3500 LCM
About 1 hr

-swam at Sugarloaf today with the Swim Atlanta Masters lunch crowd
-made all 100's with David Jacobson

Tuesday- July 6, 2010

200 Swim
200 Kick
200 Pull
200 Drill

1 x 800 (every 4th lap build)
1 x 200 IM Kick (no board)
:30 rest
1 x 600 (every 3rd lap build)
1 x 200 IM Drill
:30 rest
1 x 400 (every other lap build)
1 x 200 IM Pull
:30 rest
1 x 300 (every 3rd lap fly)
1 x 100 Kick
:20 rest
1 x 300 (every 3rd lap back)
1 x 100 Kick
:20 rest
1 x 300 (every 3rd lap breast)
1 x 100 Kick

200 EZ
___________

4600 LCM
About 1 hr 30 min

Monday- July 5, 2010

4 x 100 @ 1:45
4 x 150 @ 2:30
1 x 200 @ 3:00

5 x 100 Kick @ 2:30

12 x 50 @ 1:10
-4 Drill, 4 Swim, 4 Drill
-Odd: Free, Even: Choice

8 x 150
-4 @ 3:00
150 Fr
50 Bk, 100 Fr
100 Bk, 50 Fr
150 Bk
-4 Pull (Paddles & Buoy) @ 2:15
Desc 1-4

(4x)
1 x 100 Moderate @ 2:00
1 x 50 FAST @ 1:30

200 EZ
____________

4300 LCM
About 1 hr 35 min

-1:43 on last 150 pull

Friday- July 2, 2010

2 x 200 @ 4:00
2 x 200 @ 3:30

4 x 100 Kick @ 2:30
4 x 50 Kick @ 1:15

6 x 150 @ 2:30
-Fr/Bk/Fr by 50's
-2 Pull, 2 Swim, 2 Pull

8 x 100 Pull @ 2:00
1 FAST, 1 Moderate

8 x 50 @ 1:15
Odd: Sprint 20 Meter, rest ez
Even: Build to Race Finish

200 EZ
______________

3700 LCM
About 1 hr 20 min

Wednesday- June 30, 2010

600 Swim, every 3rd length drill
400 (50 Swim, 50 Kick)

6 x 75 Indiana IM @ :15 res
50 EZ

(2x)
3 x 300 @ 4:30
6 x 50 IM Order (no free) @ 1:10
-Second set pull 300's with paddles & snorkel

8 x 50 Kick w/ Fins @ 1:10
25 UW/25 Kick

200 EZ
________________

4500 LCM
About 1 hr 45 min

Tuesday- June 29, 2010

1 x 100 @ 1:45
4 x 50 @ 1:00
1 x 200 @ 3:20
4 X 50 @ :55
1 X 300 @ 4:45
4 x 50 @ :50

3 x 100 Kick @ 2:30
4 x 50 Kick @ 1:15

(3x)
3 x 100 @ 1:40
1 x 100 @ 1:40 FAST

12 x 50 @ 1:15
Odd: Free
Even: Stroke
#4, 8, 12 Fast

200 EZ
___________________

3700 LCM
About 1 hr 20 min

Sunday- June 27, 2010

Adult Summer League Championships:

200 Medley Relay (Free Leg): 22.27

50 Back (1st): 26.23

200 Free (2nd): 1:50.67
25.75
52.85 (27.1)
1:22.47 (29.4)
1:50.67 (28.2)

________

1500 Yards (Warmup, competition, warmdown)

Friday- June 25, 2010

300 Swim
200 Drill
300 Swim
200 Kick

3 x 400 @ 75% effort w/ :20 rest
4 x 50 Kick @ 85% effort w/ :10 rest
4 x 25 IM Order @ 95% effort w/ :20 rest

3 x 300 @ 85% effort w/ :20 rest
4 x 50 Choice @ 95% effort w/ :20 rest
4 x 25 Kick @ 75% effort w/ :20 rest

8 x 25 Kick UW w/ Fins @ :20 rest

100 EZ
______________

4000 SCM
About 1 hr 30 min

-Swam over at Central since there is a meet going on this weekend at Mt. View
-5:35-5:40 on 400's, 3:52-4:00 on 300's
-Have Adult Swim League Meet tonight and the Championships at GA Tech on Sunday.

Thursday- June 24, 2010

(3x)
2 x 100 @ 1:50
1 x 100 Kick @ :15 rest
1 x 100 Drill @ :15 rest

1 x 2000
-400 IM Pull (Buoy Only), 400 Free Swim, 2 x 200 IM Pull (Buoy Only), 800 Free Swim

16 x 50
-4 Drill @ 1:15
-4 Swim, Desc 1-4 @ 1:10
-4 Drill @ 1:15
-4 Swim, Desc 1-4 @ 1:10

200 EZ
_______________

4200 LCM
About 1 hr 30 min

-Pretty tired in this morning. 3 Days in row are piling on a bit while I'm just getting back into normal core training.

Wednesday- June 23, 2010

300 Swim
300 Kick
300 Pull

6 x 50 Build @ 1:10
Odd: Free
Even: Choice

6 x 400 @ 6:00
1-3: Pull w/ Paddles & Snorkel
4-6: Free, Desc 1-3

(2x)
3 x 100 Kick @ 2:10, 2:00, 1:50

6 x 50 Swim w/ Fins @ 1:00
Odds: Free, Evens: Choice

200 EZ
___________________

4700 LCM
About 1 hr 40 min

-Held 5:35-5:40 on 400's Pull
-5:45, 5:35, 5:20 on 400's Swim

Tuesday- June 22, 2010

400 Swim
200 Kick
200 Pull
200 Drill

8 x 200
Odds: 50 1-Arm Fly, 50 Back (25 Kick/25 Swim), 50 Free Drill, 50 FAST Free @ :20 rest
Evens: Free, Desc 1-4 @ 3:10

6 x 150
1-3: Pull w/ Buoys & Paddles @ 2:30
4-6: Swim Free, Desc 1-3 @ 2:30

6 x 100
Odd: 25 No Breathe (or 1), 25 Build, 50 Choice (non-free)
Even: Desc 1-3

6 x 50 @ :50
Odd: Build
Even: FAST

200 EZ
___________________

4600 LCM
About 1 hr 45 min

-2:28 on last 200 Free, 1:54 on 150, 1:08 on 100
-Swam with Marlena Hankins and will probably continue to train together. Been asked to help her prepare for World's (Masters) in Sweden. So I'm thrilled and honored to help her!
-Will go for a run tonight. This week will be the start of getting back to core training for me (swimming, running, abs, weights). While I do have a few events upcoming, none are of major significance for me. The goal now is weight loss. I want to get down around the magic 200 lbs mark. I'm hovering and plateaued at around 221-224ish (down from 240 something a year ago!).

Saturday- June 19, 2010

Beaufort River Swim (5K)
Beaufort, SC

Air Temp was upper 80's, humid, partly cloudy. Water Temp 82-84 maybe.

So this was my second year swimming this race. Going into it I really had no expectations. I feel pretty tired and worn out during the week in my swims after the Key West swim. I figured I was in for a slow, lethargic swim from all indications and really didn't expect much for than just to swim it and have fun.

So we got to Beaufort about 4PM or so on Thursday with the expectation to take the kids and spend Friday at the beach. Instead we spent about 3-1/2 to 4 hours at the pool in Carlton & Heather's neighborhood and didn't make it to the beach because of approaching weather. Ended up having a great time with Jacob, my 23 month old, doing NO LESS than 200 jumps to me off the side of the pool (video on my Facebook Page). Between that and all the sun we were all pretty worn out.

Saturday AM I was up at 0615 and we left the house to get to the Marina about 0745. Carlton and I had the breakfast of champions....me: Gatorade and a couple donuts, Carlton, couple donuts and a Redbull. So we signed in, got our goodie bag, shoulder & cap numbered, and boarded the bus to take us to the Marina for the start. While waiting for the other buses to arrive with everyone I chatted with a few TRI (Triathletes) guys there for their first long OW swim. Nice guys and we talked about swimming, tri's, the swim, work, etc. Once everyone got there the safety boat head and Carlton made some announcements and we then made our way down to the end dock of the Marina for the start. Basically everyone just jumped in, treaded water, or got to a position they wanted and waited for the start. I jumped in with Carlton and we both made out way pretty much mid-pack width wise and towards the front. A little girl counted down 3-2-1 and hit a air horn and we were off.

Right from the start I saw a big pack of age groupers in neon green caps take off on an outside line, the line I took last year....which turns out to be a mistake. First thing I noticed was that there was almost no current, not good, but eventually we knew it would come. My strategy was pretty clear.....stay with Carlton (if possible), follow his line, and try to keep him in sight. Last year I took an outside line and never saw him and he ended up finishing almost 3 minutes ahead of me. The pace from the start as I followed Carlton felt nice, easy and controlled, not much faster than a warm-up type pace. Perfect to settle into a rhythm. After 10 minutes or so I could see a pack of maybe 5-10 folks ahead 50 yards ahead and 50 yards to our right, otherwise I didn't really look around and I just focused on spotting and staying within 10-15 yards of Carlton. I wasn't going to spot for buoys, I was just gonna trust in Carlton's knowledge of what line to take and have faith that it was correct....hell he's won the thing twice! It would also allow me to save time and energy by not having to concentrate on spotting
far ahead, just Carlton. I pretty much stayed 5-15 yards back of him and to the left or right. The last thing I wanted to do was "drag" off him or piss him off in any way....my goal was not to drag him, beat him, or even win the race (at that point). So this lasted for quite a while and by the time we reached the point our line was clearly better and we were clear of everyone. By the time we reached the hospital (about 1.5 miles to go maybe) the current (tide) was picking up clearly. Buoys in the distance where coming up much quicker than before and I could feel it as I swam as well.

Each time Carlton would clear his goggles (maybe 3-4 times the whole race) I would catch up to almost right on him and when I had to adjust my cap (sliding on my bald head, filling with water) Carlton would stretch it out to 20 yards or so. But I felt good and could make up the distance each time. That pretty much gave me confidence that I really thought I had a chance to give it a go at the end for a win maybe?! On the last time or two Carlton cleared his goggles I noticed he flipped to a few strokes of backstroke and uttered the only words I heard the whole race "I'm dead" or "I'm dying" to which I just replied "Keep it up, your doing great". I took a quick glance back and we were easily 100-150 yards ahead of anyone. At this point I thought I would make a run to try to pull away from Carlton as we approached the sailboats (about 1000 yards to go maybe). So I just spotted the last buoy before the finish, put my head down, and got about 20 yards away to Carlton's 1-2 o'clock. I hoped he didn't see me, but it didn't matter, it was time to gut it out to see what we had left. I wanted to start a last kick far enough out so if I bonked or he caught me I would have some time to recover and then maybe out-sprint him/whoever to the finish. I looked back only once or twice for a quick glimpse and it looked like I could see one or two maybe 75 yards back, enough to make me feel a little comfort, but I wasn't gone let up. Yes, I got all the stomach knot cramps, high heart rate, and everything you expect at the end of a 3 miles swim. So I reached the end of the dock with an official swinging a T-shirt in the air..."Keep Swimming!!" The finish was actually THE boat ramp 10 yards away....not the best place to finish with barnacles and slime. While the tons of sand they poured on it helped, it was in the water, just on the dry part of the ramp. I was so out of breathe I had a hard time getting out of the water because of how slippery it was. It wasn't a graceful exit by any means, but I was first, and happy about that. My wife and sons greeted me first with a kiss (awesome way to come out of the water!) then I saw Alison Klinakis up on the overlook and then a photographer with the local paper started talking to me. At that point I wasn't even close to being ready to talk....I needed AIR and fresh water!!!! I saw Carlton and the next guy come in about the same time about 45-60 seconds after me but wasn't able to comprehend who was 2nd or 3rd.

After finishing I walked up the boat ramp and looked for the fresh water hose that I knew was up there from last year. It was set up and I ended up stealing it from a horse drawn carriage. The driver tried to help me out/direct me on how to get it going. I think she was a little ticked I just grabbed it and started messing with valves, etc....but at that point I didn't care!! 30 seconds later two other guys were wanting it from me, so I brought back up! :D

Finally I scouted out Carlton and we cooled off after about 6 waters each, drinking and pouring them over us. We chatted, congratulated, caught our breathe and then sat around for the awards ceremony. The event had a DJ (music was a BIT too loud), sandwiches, fruit, water, etc while we hung out and waited. Everyone cheered on the rest of the finishers and I think the final person crossed close to the two hour mark. My time: 1 hr 29 seconds. I was almost 10 minutes slower than last year, but again we had almost no current for at least 1/2 the race so you can't compare the times.

Overall, I was happy. Didn't expect the win at all. I was much more happy about it being a BETTER and SMARTER swim than last year. Awards and 1st is nice, but to me improving is the more important part and is what I strive for....keep pushing, keep improving, strive. So in summary: success! I will be back next year for sure, hope to bring more friends along and then I can show THEM the line! :D

Final Results:
http://www.ymcabeaufortcounty.com/images/2010beaufortriverswimresults.pdf

Next up:
GA State Games 5K (Open Water)
Lake Acworth
July 17

Thursday- June 17, 2010

400 Swim
200 Kick
300 Pull
100 Drill

10 x 50 @ 1:10
-25 Drill, 25 Build
-2 Stroke, 2 Free

100 Pull @ 1:30
200 Pull @ 3:00
300 Pull @ 4:30
400 Pull @ 6:00
400 Swim @ 5:40
300 Swim @ 4:15
200 Swim @ 2:50
100 Swim @ 1:25

200 EZ
_______________

3700 LCM
About 1 hr 25 min

Wednesday- June 16, 2010

1 X 300 @ 5:00
2 X 150 @ 2:30
3 X 100 @ 1:50
1 X 200 @ 3:20
2 X 100 @ 1:40
4 X 50 @ 1:00

1 X 400 kick

12 X 100
4 free @ 1:40
4 IM @ 2:00
4 choice stroke @ 2:10

6 X 150 free @ 3:00
100 moderate/50 fast
Desc 1-3,4-6

200 EZ
___________________

4200 LCM

-Feeling pretty sluggish in the water. Pretty obvious my speed in gone at this point as I haven't been training like before.

Tuesday- June 15, 2010

600 Swim
200 Kick
400 Pull
200 Drill

12 x 50
-4 IM Order Build @ 1:00
-4 Kick 25 Fast/25 EZ @ 1:15
-4 Pull w/ Buoy BR9 @ 1:00

3 x 400 @ 6:00
Desc 1-3 to 85%

8 x 50 Kick w/ Fins
-25 FAST/25 Mod

200 EZ
_____________________

3800 LCM
About 1 hr 15 min

-Haven't swam since the race on Saturday, but still feel tired from the swim. Felt good to get back in some "cool" water though!

-I'm certainly not in the same shape I was prior to Nationals, its evident. But then again between having a very short amount of time between meets and events, being unemployed, and the kids out of school its just not gonna happen this month. Once I do the Beaufort swim this weekend I'll try to get back into some kind of grove and do more running, dryland and weights. My swimming will stay in the 3-4K per workout range, just trying to maintain that until SCY starts back. I'm kinda taking the summer off from meets and serious training. Once the kids are back in school and the pools switches to SCY I'll pick it up.....I have a few far out there goals for the SCY season. Depending on whether they bring back the full tech suits or not they may be really far out there.

Saturday- June 12, 2010

2010 Swim Around Key West:

So I'm up at 5:23 (my alarm was set for 5:30). Get up and just but the thickest coat of Bullfrog Sunblock (SPF 50) before getting dressed. I'm basically looking ghostly white cause the stuff is just not rubbing in cause I put so much on. Not big deal and its probably a good thing as its been SO hot, So sunny and I shouldn't have to reapply several times.

So I make my way to get a quick "Moon over my Hammy" sandwich from the Dennys a few blocks from our B&B (Avalon). A breakfast of champions! I actually should have planned for breakfast better as once on the boat later on I really didn't eat much and should of eaten something better. Picked up the rest of the relay and we convoyed over to the marina to load up our two support boats....one a 23 Footer (with twin Yamaha 250's) and the other about a 20 footer. We ended up having the 3-person and one 5-person on the 23' and the other 5-person fin relay on the 20'. Once loaded it was a 10 minute or so ride over to the start/finish line where the kids race (like a mile or so maybe, I forget) was still going on. Then we finally picked up Mike Aziz as our support Kayaker (for our 23' boat teams) and our three relay starters. The race finally started at about 8ish I'd say. Air temp was about 88-90 maybe and the water temp about 90....it was gonna be another scorcher!

So here is how the format was set up. We had 3 relays entered. The first was a 3-man relay of David Jacobson, Steve Kesler, and myself. David would start and swim to mile 4. Steve from mile 4 to mile 8, and I'd finish from 8 to 12.5 (finish). Second was a 5-person Mixed Relay (Male & Female). Each person on this relay would swim 30-minutes and once everyone did that they'd then go in the same order in 10-minute swim shifts until done. The final relay was a 5-person relay with fins. This is a new category for the race and the format is the same as the other 5-man relay.

So for my relay David led off. When his leg ended at mile 4 he was in about 1 hr 25 min or so if I remember right. Steve, an Kona Ironman finisher, was our second leg member and swam from mile 4 to mile 8. I think his leg was roughly about the same as David's give/take 5 minutes or so. I do remember looking at my watch when I jumped off the boat to tag Steve and it was at about 2 hr 45 min. My leg started at mile 8 which was the entrance to a mangrove channel, Cow Key, where it was said before the race we'd have a 2-2.5 knot current with us. It ended up being about a knot less, I really didn't notice it much. David was my support kayaker and led the way through the channel as our support powerboat was too big and couldn't go under the bridge to get in the channel (see you on the other side!). While the water was REALLY warm I felt really good after I got in, felt strong, and got into a good rhythm. After a while I got a little like a runners stitch, but no big deal. My main challenge going through the channel was water depth. It was anywhere from 5-6 feet to a foot! I ended up having to do some creative stroke pulls and touch the grasses on the bottom lots. There is also lots of grass and other vegetative clumps floating around that you run into. It was not big deal to me and I never really though about it. Swimming in the lakes I do its something you just get used too. When I finally exited the channel it was a right turn (west) and along the Southern edge of Key West. This stretch turned out to be a LONG way. After about 10 minutes on that stretch I was asking Dave if he could see the finish buoy anywhere on the horizon to which he replied "ahhh...I think you got a ways buddy!" About 20-30 minutes after than I bonked pretty hard. I really don't think I took in enough calories or fluids at the beginning of my leg in the channel maybe. Steve took over on the Kayak and was great at keeping me in line (I follow both Dave and him for a line), getting my fluids, and keeping my spirit up. At one point our one 5-man had a switch off, I had gotten ahead of both at one point, and Karl came by me like Michael Phelps passing an age group swimmer. That was pretty demoralizing at that point and a low. But Steve did good at getting my mind back, squirting cool water on me, telling me the finish was just past this pier (he wasn't sure, but turned out right!), just encouragement. It goes a long way when you are near empty. Finally we got around the last pier and I could see the finish buoy. It looked like maybe a few hundred yards, but turned out to be more like 500-800 maybe. I started going like hell, whatever was left. It was a lot further than I though to the finish and was completely toast by the time I touched the finish buoy. Our total time was like 4 hours 31 min. My leg was about 1 hr 45 min and about 4.5 mile. It was long, it was hot, it was tiring......but DAMN it felt good to finish and do it!

I'd like to thank all my relay mates, the supporting cast, my wife, my brother's family, my in-laws, and my grandfather for helping make this trip possible. While you swim alone there is still A LOT of behind-the-scenes help that goes on.

Official Results: http://www.fkccswimaroundkeywest.com/Images/Swim-2010-Results.pdf

Next up: Beaufort River Swim (Beaufort, SC) 5K on June 19

Friday- June 11, 2010

Key West, FL:

Got in the Gulf today to swim a little and get a feel for the conditions. Its AWLFUL hot (96-97) with crazy humidity and the water is 88 degrees or so. The water is NOT refreshing at all! I swam about 2 miles or so in today just going up and down the beach and the in and out. Swim kicks off tomorrow AM about 0730 but I won't swim until much later in the morning being the anchor of the 3-man relay.

Wednesdy- June 9, 2010

800 Swim
400 Kick
600 Pull
200 Drill

10 x 100
-5 @ 1:40, 5 @ 1:30
-Hold 1:20 or under

8 x 50 w/ Fins @ 1:05
-25 UW/25 Swim

100 EZ
_____________

3500 LCM
About an hour

-Leave for Key West today and do the 3-man Relay "Swim Around Key West" on Saturday

Tuesday, June 8, 2010

400 Swim @ 8:00

2 x 400 @ 7:00
-Neg Split

1 x 500 Kick @ 10:00

8 x 50 @ 1:00
-25 Drill/25 Swim

5 x 200 Pull @ 3:00
-Paddles & Snorkel
-Good Effort

400 EZ
_________________

3500 LCM
About 1 hr 6 min

-Held 2:35-2:40 on 200's pull
-Not doing a lot of yards or effort with Key West Swim coming up on Saturday

Monday, June 7, 2010

Didn't swim today, day off, but I went Kayaking for about 3 hours up and down Little River close to my house. I ended up getting some funny looking sunburns from missing spots with sunblock.

Sunday- June 6, 2010

Adult Summer League Meet- Week 1
Ansley Golf Club vs. Vermack (not timed, only placed)

Warmup:
600 Swim
200 Kick
2 x 50 Build

Meet:
200 Medley Relay (Back Leg)
50 Free
50 Back
200 Free
200 Free (exhibition in 40 & up)
200 Free Relay (Leadoff)

300 Warmdown
_______________________

1900 SCY

Saturday- June 5, 2010

Classic City Masters Meet- Athens, GA (LCM)

Warmup:
400 Swim
200 Kick
200 IM Drill
100 EZ
2 x 100 (1 Build, 1 400 Pace)
100 EZ
______________
1200 LCM


400 Free: 4:47
100 Back: 1:26 (Float warmdown after 400)
100 Free: 59.8
200 Free: 2:13.7

500 SCY Warmdown

-Happy with my swims considering I trained 1-1/2 weeks of LCM, swam in a jammer (no tech suits!), and had about 10 minutes between swims.

Final Results: https://www.clubassistant.com/c/7BB0607/file/Meet%20Results/uga%202010.pdf

Friday- June 4, 2010

800 Swim
400 Kick
600 Pull
200 Drill

2 x 100 @ 2:00
-1 Build, 1 @ 400 Pace

200 EZ
______________

2400 LCM
About 70 min

-Just trying to loosen up and prepare for tomorrow's LCM meet in Athens. I'm still really sore from weights on Monday and just getting back into the swing of training this week. I'm going into the meet this weekend with no expectations as its my first LCM meet in 18 years (last was SEC's in 1992 at Alabama!). We also will be switching suits to the FINA legal suits.....so that means a jammer.

Thursday- June 3, 2010

(2x)
200 Swim
200 Drill
100 Kick

4 x 300 Pull (Paddles & Snorkle + Cardio Cap) @ 6:00
-Smooth & Controlled
4 x 50 Kick Build @ 1:15
4 x 50 IM Order Strong @ 1:15

3 x 300 Pull (Paddles/Snorkel/Buoy) @ 4:30
-Smooth & Controlled
4 x 50 Stroke Build @ 1:10
4 x 25 Kick FAST @ :40

4 x 50 @ 1:00
-25 FAST/25 EZ

100 EZ
_____________________

4200 LCM
About 1 hr 35 min

Wednesday- June 2, 2010

400 Swim
200 Kick
300 Pull
100 Drill

(5x)
100 Kick
100 Build
:20 rest

6 x 300
-Start @ 70% and drop interval :05 each one

7 x 100 Kick @ 2:15
-Fast 15m into/off the wall

8 x 100 Pull @ 1:40
-2 Build Free, 4 Stroke Fast, 2 Build Free

200 EZ
_________________________

4500 LCM

-Dead tired on the 300's. Between Weights from Monday (the 2-day after effect) and still getting used to LCM I was dead at the end of those.
-Only dropped from 4:30 to 4:20 on 300's and held them there getting about 10 sec rest
-Swam with Marlena again today, so its nice to get a training partner.

Tuesday- June 1, 2010

(2x)
250 Swim
150 Drill
100 Kick

6 x 50 @ 1:00 (Desc 1-3, 4-6)
8 x 100 @ 1:40 (4 @ 75%, 4 @ 85%)
300 IM (50 Kick, 50 Fly Drill, 50 Back, 50 Kick, 50 Br, 50 Fr)
1:00 Rest

6 x 50 @ 1:00 (Desc 1-3, 4-6)
6 x 100 @ 1:40 (3 @ 75%, 3 @ 85%)
200 IM (25 Swim, 25 Kick)
1:00 Rest

6 x 50 @ 1:00 (Desc 1-3, 4-6)
4 x 100 @ 1:40 (2 @ 75%, 2 @ 85%)
100 IM Drill

8 x 50 Pull w/ Paddles & Snokel @ 1:00
Odd: Pause Free Drill
Even: Regular Pull

100 EZ
____________________

4700 LCM
About 1 hr 30 min

-Swam with Marlena Hankins this AM.....first person I've practiced with in well over a year. It was very nice to actually have someone to talk to and it makes the workout go by alot faster!
-Typically held 1:20 on the 75% and 1:15 or so on the 85%

Monday- May 31, 2010

Weights:

Upper Body
Bench Press: 3 x 15
Chest Flys: 3 x 15
Arnold Press: 3 x 15
Lateral Raise: 3 x 15
Front Raise: 3 x 15
Lat Pull: 3 x 15
Straight Arm Pulldowns: 3 x 15
Tricep Pulldown: 3 x 15
Tricep Kickbacks: 3 x 15
Concentration Curls: 3 x 15
Straight Bar Curls: 3 x 15

Lower Body:
Squats: 3 x 15
Leg Extension: 3 x 15
Leg Curls: 3 x 15
Calf Raises: 4 x 15

Abs:
(3x)
50 Choice Abs
Torso Twists w/ Tubing (20 reps each side)
Planks- hold up to 45 sec
Stability Ball Knee Tucks

200 other various abs of choice

_________________________

About 1 hr 45 minutes

Friday- May 28, 2010

400 Swim
200 Kick
200 Pull
200 Drill

6 x 75 Indiana IM @ :15 rest
50 EZ

(2x)
4 x 50 @ 1:05 Freestyle UW Pull Drill
1 x 400 Pull w/ Paddles, Buoy, Snorkel @ :20 rest

100 EZ
_______________________

2800 LCM
About an hour

-Had to cut it short today, errands to do. Will hopefully get in the lake one day this weekend for a long swim

Thursday- May 27, 2010

3 x 100 @ 1:50
4 x 150 @ 2:40
3 x 100 @ 1:40

2 x 100 Kick @ 2:30
4 x 50 Desc 1-4 @ 1:00

1 x 400 6:40
2 x 50 Pull @ :60
1 x 300 @ 5:00
4 x 50 Pull @ :60
1 x 200 @ 3:20
6 x 50 Pull @ :60
1 x 100 @ 1:40
8 x 50 @ :60
-50's Pull w/ Paddles & Buoy
Odds: Mod
Evens: FAST

4 x 50 Stroke @ 1:15
Desc 1-4

4 x 50 EZ @ 1:00
_________________________

4000 LCM
About 1 hr 25 min

-Felt better than yesterday. Gonna take some time to get used to LCM. You definitely need to have an efficient stroke for LCM.

Wednesday- May 26, 2010

Theme: Start of LCM/Open Water Season

200 Free
50 Kick
200 IM Drill
50 Kick
4 x 50 Desc. @ :20 rest

3 x 300 @ :20 rest
-50 Kick, 100 Strong (2x)

6 x 50 @ :20 rest
-25 Fl/25 Fr

3 x 300 @ :20 rest
-100 Breathe every 5, 50 Bk, 150 Strong

6 x 50 Kick Build @ :20 rest

3 x 300 @ :20 rest
100 Pull (paddles only), 200 strong

6 x 50 w/ Fins @ :20 rest
-25 UW/25 Mod

100 EZ
_______________

4400 LCM
About 90 min

-First time back in the water at SCY Nationals and now doing LCM. I need to figure out intervals as its been almost a year since I've done LCM.

Sunday- May 23, 2010

Day 4: Masters Nationals at GA Tech

200 Men's Medley Relay: 1:42.97 (8th)

GAJA 'A' 1:42.97
1) Palm, Jeff A M38 2) Beatty, Dan C M44
3) Beatty, Mark S M41 4) Weber, Mark A M43
27.18 57.27 (30.09)
1:21.53 (24.26) 1:42.97 (21.44)

-I led off on the Backstroke in 27.18. Where to begin?! First I forgot my B70 and my goggles so I ended up wearing a pair of practice googles and a tech jammer I had. However, upon trying to tie the suit the string broke, not once, but twice! So no chance of tying it. Swam with an untied suit and could feel my crack exposing (wonderful imagery I know!). So take it for what its worth....we got 8th and moved up in a points position, so I was happy!

100 Back: 55.32 (4th)

Palm, Jeff A 38 GAJA 55.32
26.62 55.32 (28.70)

-REALLY happy with swim! Especially since in warmup 10 minutes before I swam I was having some serious, run for the locker room, stomach issues having still not fully recovered from the weekend sickness.
-Had a really good start, streamline and walls. Wore a noseclip so to get extra distance off the walls. Probably swam 60% of the race underwater. Took 3 full seconds off best time, I was only expecting something in the :57 range to be honest.

OF NOTE:
TEAM GAJA (thats Georgia) won the meet by a mere 19 points over North Carolina. It came down right to the final heats of the 200 Breastroke! Once I get a final meet report on all the records broken, great swims, great stories, I will give a full meet report. I will say that it was everything I could have hoped for and more!!!

Saturday- May 22, 2010

Day 3: Masters Nationals at GA Tech

500 Free: No Swim

-Both my wife and I both got the cooties from our kids and it NAILED us at the meet after my 200 free. I felt like crap and couldn't eat and she nearly passed out on the deck. So when I got home from the meet Friday night my parents (God bless them!!) kept the kids and Kerri and both slept about 13 hours (her even more I think). I got up about 8AM and felt a bit better but my head was still killing me. I figured if maybe I could eat and not feel like I did yesterday then I'd TRY to make a go of the meet. I knew I was on two relays and didn't want to screw up that and make them scramble to find subs (cause we had A, B, C relays). I had planned to just show up and if I was there before my heat I'd just swim it cold turkey (no warmup) and see what happens. Ended up missing it by about 10 minutes.

-I'm really bummed because I KNOW I could have gone under 5:00, but that's life, its just a swim meet and their will be more.

200 Mixed Medley Relay: 1:51.50 (8th)

GAJA 'A' 1:51.50
1) Lontz, Alison C W37 2) Raab, Scot M38
3) Wilson, Charlene W35 4) Palm, Jeff A M38
31.17 1:01.98 (30.81)
1:29.29 (27.31) 1:51.50 (22.21)

-Only did about 300 warmup and maybe one build 25 before I swam due to coming off the rough night. Felt good and strong though and we won our heat. Was really happy with a 22.21 50 free on the anchor.

100 Free: 49.90 (13th)

Palm, Jeff A 38 GAJA 51.28 49.90
23.73 49.90 (26.17)

-Happy with the swim considering I hadn't really eaten much of anything in 24 hours and had NOTHING in the tank the last 25. My goal going in was to break :50 and I did it so I'm happy. Not being a sprinter I'm happy with 13th as well. Its a really fast event to score points in.

200 Men's Free Relay: 1:29.85 (4th)

GAJA 'A' 1:33.30 1:29.85
1) Beatty, Dan C M44 2) Palm, Jeff A M38
3) Tartaglione, Mike M39 4) Weber, Mark A M43
23.20 45.45 (22.25)
1:08.40 (22.95) 1:29.85 (21.45)

-Had some great relay mates, just look at the splits. Mark Weber is an animal and trains alone (like me) and trained with his son to get him through High School and he now swims at FSU...great story.
-Happy with my 22.25 as it felt pretty sloppy and with all those guys in the pool it was like a washing machine and you can't hardly see anything! If anything I'm consistent...22.21 on the other relay!
-Tomorrow is 100 Back and 200 Men's Medley Relay. Should be a good one. We'll see what happens in the 100 Back, its just an off event for me.

Friday- May 21, 2010

Day 2: Masters Nationals at GA Tech

200 Free: 1:48.81 (4th Place)

Palm, Jeff A 38 GAJA 1:48.81
24.96 52.47 (27.51)
1:20.88 (28.41) 1:48.81 (27.93)

-I was kinda shocked! My goal time going into the meet was about 1:51-1:52 and just to get into the top 10 "maybe". I was thinking just breaking 1:50 may be in reach with how good I felt in the 1000 but didn't expect 4th and a 1:48! The swim put me 8th overall in my age group for the country. I was SUPER pleased, but it also took EVERYTHING out of me.

-After this swim I started felling REALLY bad, and so did my wife. We ended up getting the same thing the kids had earlier in the week. My stomach was one big knot and I felt like I just wanted to barf (spare you how I REALLY felt). So I still swam the 200 Back and Relay but neither were even close to where I should have been. Results below

200 Back: 2:14.51 (11th)

Palm, Jeff A 38 GAJA 2:14.51
31.23 1:04.43 (33.20)
1:39.09 (34.66) 2:14.51 (35.42)

-Wanted to barf before I even hit the water and just more or less floated it.


200 Mixed Free Relay: 1:40.48 (15th)

GAJA 'B' 1:40.48
1) Palm, Jeff A M38 2) Collett, Tracy L W39
3) Lontz, Alison C W37 4) Beatty, Mark S M41
23.76 51.72 (27.96)
1:18.63 (26.91) 1:40.48 (21.85)

-Lead off, sick, and that time (23.76) isn't too hot. End of statement.
-Ended up going home and sleeping 13 hours.

Thursday- May 20, 2010

Masters Nationals Day 1

1200 Warmup

600 Warmup before event
2 Build 50s

1000 FREE (2nd Place Overall 35-39 Age Group)

2 Palm, Jeff A 38 GAJA 10:30.61
28.77 1:00.08 (31.31)
1:31.68 (31.60) 2:03.91 (32.23)
2:36.16 (32.25) 3:08.29 (32.13)
3:40.52 (32.23) 4:12.52 (32.00)
4:44.86 (32.34) 5:16.57 (31.71)
5:48.84 (32.27) 6:20.55 (31.71)
6:52.19 (31.64) 7:24.03 (31.84)
7:55.85 (31.82) 8:27.47 (31.62)
8:58.51 (31.04) 9:29.71 (31.20)
10:00.74 (31.03) 10:30.61 (29.87)

-Was super pleased and surprised at my time! I honestly put down 10:45 as my goal time. I only swam it one other time this year and went 11:11 so dropping :41 was a shock! On top of that I negative split it (second 500 faster than the first 500 yards)! I think I'm set up for a better meet than I even expected. But lets not jump the gun.....one event at a time!

-Of note: The guy that won my age group set a new National record and beat me by over a minute! That is hauling!! Keith Switzer, my college coach, also set a new National record in his age group in the 1000 at 9:43!

-I had a slip and fall on the deck today and slammed my hip and arm pretty good on the deck. My hip is a bit sore now (several hours later) and I have a damn headache. Popping some ibuprofen and will see the free Chiros that are set up and the pool for sure in the AM.

-Tomorrow: 200 Free, 200 Back, 200 Mixed Medley Relay

Wednesday- May 19, 2010

800 Swim
400 Kick
600 Pull
200 Drill

4 x 25 Kick UW w/ fins moderate

-----------

2100 SCY
About 40 minutes

-well it's now go time....tomorrow noting is my first event, 1000 Free!
-I'd say "wish me luck", but luck has nothing to do with it. I feel like I put in the work and time to the best of my ability and haven't short changed myself. We will find out over the next few days!

Tuesday- May 18, 2010

600 Swim
200 Kick
400 Pull
200 Drill

8 x 50 @ 1:15
desc 1-4,5-8
4 back, 4 free
50 ez

4 x 100 Pull (Paddles Only) @ 1:45
odd: hold 1:05
even: hold 1:15

8 x 25 UW Kick w/ fins @ :45
odd: moderate
even: Fast

200 ez
------------------

2600 SCY
About an hour

-last practice of any effort, tomorrow will be a 2000 float.
-off to get a 90 minute massage! :o)

Monday- May 17, 2010

2 x 250 @ 4:00
2 x 100 @ 1:40
8 x 50 @ 1:00
-Desc 1-4,5-8
-Pull w/ Paddles only

1 x 400 Broken :10 @ 200
-1:15 pace first 200, under 1:10 second 200
50 EZ

6 x 50 kick @ 1:15

4 x 75 50 Perfect Stroke/25 Fast @ 1:30
50 EZ

12 x 50 @ 1:15
odd: pull w/ paddles only, perfect stroke
even: 500 pace

200 EZ
---------------

3000 SCY
About 70 minutes

-2:25, 2:14 on broken 400
-:29-:31 on 50's pace, most :30
-only two more practices and it's ON!

Saturday- May 15, 2010

10 x 100 Choice @ 2:00
(Swim, Kick, Pull, Drills)

6 x 50 @ 1:00
Desc 1-3,4-6

1 x 500 Broken :15 @ the 250
-First 250 1:15ish pace
-Second 250 1:10 or under pace
50 EZ

12 x 50 @ 1:10
odd: Swim Choice
even: Kick

4 x 200 Pull w/ Paddles & Snorkel @ 3:00
-Moderate working on catch & head position

6 x 25 @ :45
Odd: Sprint 20
Even: Build to race finish

200 EZ
__________________

3600 SCY
About 1 hr 15 min