Wednesday- December 21, 2011

1000 Choice (every 4th lap kick w/o board)

5 x 200 (100 Fr, 50 stroke, 50 kick) @ :20 rest
Desc 1-5

5 x 150 (50 Free, 100 IM) @ :20 rest
Desc 1-5

5 x 100 Kick @ 2:05
Desc 1-5

5 x 50 w/ fins @ :20 rest
- 4-3-2-1-0 breaths by 50

100 EZ
____________

3600 SCY
About 1 hr 20 min

Wednesday- December 14, 2011

300 Swim
100 Kick
300 Pull
100 Kick
300 Swim
100 Kick

12 x 75 :15 rest
2- Fly/Bk/Br - Bk/Br/Fr
2- Kick 25 Fast/ 50 Moderate
2- Fly/Bk/Br - Bk/Br/Fr
2- Kick 50 Fast/25 Moderate
2- Fly/Bk/Br - Bk/Br/Fr
2- Kick 75 FAST
right into
100 IM FAST

4 x 400 Pull 6:00
Desc 1-4

200 EZ
________________
4000 SCY
About 75 Minutes

Monday- December 12, 2011

800 Swim
400 Kick
600 Pull
200 Drill

8 x 75
-4 Fly, back, breast @ 1:30 (hold 1:00-1:05)
-4 Free, Desc 1-4 @ 1:30

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

-First time in the pool this month and first time in about 3 weeks
-Didn't feel too bad, but I know I'm WAY out of shape.

Wednesday- November 23, 2011

400 Swim
200 Kick
300 Pull
100 Drill

12 x 50 Drill IM order (x3) @ :60
-4 Drill, 4 Swim/Drill, 4 Drill

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

Tuesday- November 22, 2011

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)

8 x 50 @ 1:00
-Get 4-3-2-1 breaths by 50

200 EZ
_______________________________

4000 SCY
About 75 min

Monday- November 21, 2011

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

Friday- November 18, 2011

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

Thursday- November 17, 2011

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

16 x 50
-2 Drill @ :60, 2 Build @ :50
-4 Fr, 4 Bk

(2x)
1 x 300 Free, 85% @ 4:00
1 x 200 Pull, 85% @ 2:45
1 x 100 Kick, 85% @ 2:00
-Desc by Round
-1:00 break between rounds

16 x 25 w/ fins @ :40
-Odd swim, IM order, good effort
-Even UW SDK on back

200 EZ
_______________________

4000 SCY
About 1 hr 15 min

Tuesday- November 15, 2011

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 14, 2011

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 75 min

Friday- November 11, 2011

Drylands/Weights:


200 Various Abs

Squats 15, 12, 10, 10
Dumbbell Deadlifts 3 x 15
Leg Extension 3 x 15
Calf Raises 3 x 15

Bench Press 3 x 15
Dumbbell Chest Flys 3 x 15
Lat Pulldown 3 x 15
Dumbbell Lawnmower pulls 3 x 15
Lateral Raises 3 x 15
Front Raises 3 x 12

______________________

About 1 hr 15 min

-Left early, not feeling great all week
-Didn't swim cause I've had a sty in the corner of my eye all week that hurts and itches. So I've stayed out of the water.

Monday- November 7, 2011

400 Swim
300 Kick (desc by 100's)

16 x 50
-Odd: Drill @ 1:00
-Even: Swim @ :50

(4x)
4 x 100 @ 1:40, desc 1-4
2 x 25 FAST @ :30
:30 rest
-odd rounds swim, even pull

1 x 300 SDK on back w/ fins
1 x 200 Pull 2/ FINIS paddles
1 x 200 EZ
_________________________

4000 SCY
About 1 hr 30 min

-Took a bit longer due to a medical emergency at the pool today. An older gentleman in the wading pool either passed out or had a heart attack. Guards got him, paramedics came and carted him off. He was conscious, so that was good.

Thursday- November 3, 2011

Dryland/Weights:

250 Various Abs
3 x 25 Vasa Trainer
Some Tubing (working shoulders)

Squats 15, 12, 10, 8
Dumbbell Deadlifts 3 x 12
Leg Extension 3 x 12
Calf Raises 3 x 15

Lateral Raises 3 x 12
Front Raises 3 x 12
Upright rows 3 x 12

___________________________

About 1 hr 30 min

-Pool was shut down due to maintenance issues

Tuesday- November 1, 2011

300 Swim
200 Kick
300 Pull
200 Drill

(4x)
1 x 100 @ 2:00
1 x 75 Build @ 1:15
1 x 50 FAST @ 1:00
1 x 25 FAST @ :45

8 x 100 @ 1:45
-75 Fr, 25 Bk
-25 Fr, 25 Bk, 50 Fr
-50 Fr, 25 Bk, 25 Fr
-25 Bk, 75 Fr

12 x 25 w/ Fins UW
-6 @ :45, 6 @ :40
-Odd: Back, Even: Free

200 EZ
_________________

3300 SCY
about 1 hr 10 min

Friday- October 28, 2011

Weights/Drylands:

Bench Press 15, 12, 10
Push ups w/ dumbell pulls 3 x 10
Lat Pull 15, 12, 10
Upright rows 3 x 10
Dumbell Shoulder Press 15, 12, 10
Side/Front/Rear Delt Raises (supersets) 3 x 10
Tricep Kickbacks 15, 12, 10
Dips 3 x 10
Straight Bar Curls 15, 12, 10
Concentration Curls 3 x 10

Squats 3 x 10
Dumbell Hamstring hangs 3 x 10
Leg Extensions 3 x 10
Calf Raises 3 x 10

200 Choice of Abs/core

Swim:
800 Swim
400 Kick
600 Pull
200 Drill
______________

2000 SCY
About 2 hours total

Thursday- October 27, 2011

1 X 200 3:20
3 X 150 2:30
1 X 200 3:00
3 X 100 1:30
1 X 200 3:00
3 X 50 :50

1 X 200 kick 4:00
4 X 75 kick 1:30
4 X 50 kick :55
1 X 100 swim

4 X 75 1:15
2 X 100 Pull @ 1:20
Three rounds. Short break after two rounds.
75's: back, breast, free by 25
50's: One of each IM order.

200 EZ
_______________________

4000 SCY
About 1 hr 15 min

Tuesday- October 25, 2011

2 X 200 3:20 3:00
4 X 100 1:40 1:30
Two rounds. Round 1 intervals left, 2 right.

4 X 100 descend 1-4 #4 @ 100% 2:00
4 X 50 descend 1-4 #4 @ 100% 1:15
Short break
8 X 25 sprint :45
Easy 50
*all choice*

1 X 200 kick 4:15
3 X 100 kick 2:15

1 X 200 4:00 3:30 3:00
1 X 100 2:00 1:45 1:30
1 X 75 fast 1:30 1:30 -
Three rounds. Round 1 stroke, 2 IM, 3 free.
Round 1 intervals left, 2 middle, 3 right.

WARM DOWN: 4 X 50 easy 1:00
_______________________________

4275 SCY
About 1 hour 25 min

Monday- October 24, 2011

2 X 200 3:30
4 X 150 2:30
3 X 100 1:30
4 X 50 descend 1:00

3 X 100 kick 2:00
6 X 50 kick :55
1 X 100 swim

4 X 250 IM 4:00
With fins. Rotate 100 of each IM order.

12 X 50 1:10
Choice. #3-6-9-12 are fast.

200 EZ
_____________________

4000 SCY
About 1 hr 15 min

Thursday- October 20, 2011

1 X 250 4:10
1 X 200 3:20
1 X 150 2:30
1 X 100 1:40
1 X 50 :50
1 X 50 :45
1 X 100 1:30
1 X 150 2:15
1 X 200 3:00
1 X 250 -

1 X 200 kick + 100 swim

12 X 50 :50
-Paddles & Fins
-Choice. Alternate moderate, build, fast.

10 X 50 kick w/ fins SDK on back @ :50
1 X 100 swim fast

200 EZ
______________________

3200 SCY
About an hour

Monday- October 17, 2011

2 X 150 2:30 2:15
3 X 100 1:40 1:30
4 X 50 :50 :45
Two rounds. Round 1 intervals left, 2 right.

1 X 200 kick 4:30
1 X 100 swim 2:00
1 X 100 kick 2:15
1 x 100 swim 2:00
8 X 50 kick :55
1 X 100 swim -

1 X 100 free-moderate- 2:00
1 X 100-stroke or IM- 2:00
1 x 50 -fast/choice- 1:30
Four rounds

14 X 100 free
4 on 1:25
5 on 1:20
5 on 1:15

WARM DOWN: 4 X 50 easy 1:00

_________________________________

5200 SCY
About 100 min

Tuesday- October 18, 2011

4 X 100 1:40
4 X 50 kick 1:10
4 X 150-50 free/50 stroke/50 free- 2:45
4 X 100 kick 2:15

1 X 300 free-negative split- 4:30
3 X 100 IM 1:45
3 X 100 free Pull 1:30
1 X 300 Pull IM
Two rounds, short break between rounds.

4 X 50 1:00
6 X 25-sprint- :45
Two rounds with a break.
All choice, descend 50's 1-4

300 WD
______________________

5000 SCY
About 95 min

Friday- October 14, 2011

500 Swim
500 Kick
5 x 100 50 Drill/50 Swim @ :10 rest
5 x 100 Pull BR-5 @ :15

5 x 100 IM @ 1:50
5 x 100 75 Free/25 Kick SDK on back @ 1:30
5 x 100 IM @ 1:40
5 x 100 50 Free/50 Kick SDK on back @ 1:30

300 Warmdown
________________________

4300 SCY
About 1 hr 20 min

-First 6am practice in a LONG time....felt good to get it done early and be home by 8:30. Might have started a new trend?!

Thursday- October 13, 2011

4 x 250 Choice (mix it up) @ :15 rest
5 x 100 Kick @ 2:00
-100 Mod, 25 Fast/75 Mod, 50 Fast/50 Mod, 75 Fast/25 Mod, 100 Fast

4 x 100 Pull @ 1:30 (Desc 1-4)
4 x 75 Pull @ 1:10 (Desc 1-4)
4 x 50 Pull @ :50 (Desc 1-4)
4 x 25 Pull @ :25 (Desc 1-4)

2 x 100 Free @ 1:45 (hold under 1:05 and Desc 1-2)
4 x 75 Kick SDK on back w/ fins @ 1:15
2 x 75 Free @ 1:25 (hold :45 and desc 1-2)
4 x 75 Kick SDK on back w/ fins @ 1:15
2 x 50 Free @ 1:05 (hold :30 or better and desc 1-2)

100 EZ

16 x 25 w/ fins
-2 SDK UW no breather @ :40
-2 IM Order (2 ea. stroke) FAST @ :30

250 EZ Warmdown
______________________________

4300 SCY
About 1 hr 20 min

Tuesday- October 11, 2011

600 Swim
3 x 100 Drill/swim @ 1:45
10 x 50
-3 IM Order @ :60
-3 Indiana IM @ :50
-4 Free @ :40

4 x 25 Sprint w/ 1 Breath @ :30

15 x 100
-7 @ 1:25, hold 1:15
-5 @ 1:20, hold 1:10
-3 @ 1:15, hold under 1:10

4 x 100 Kick (25 F, 75 Mod) @ 2:00
3 x 100 Kick (50 F, 50 Mod) @ 1:50
2 x 100 Kick (75 F, 25 Mod) @ 1:45
1 x 100 Kick (Fast) @ 1:40

500 Warmdown
_________________________________

4000 SCY
About 1 hr 20 min

Friday- October 7, 2011

300 Swim
2 x 150 (Scull, Drill, Swim by 50's)
300 Kick (every 3rd 25 sprint)
6 x 50 Stroke @ :50
3 x 100 Free, desc 1-3 @ 1:20

400 Pull @ 5:30 (Paddles, Snorkel, Buoy)
3 x 100 Pull @ 1:30 (hold 1:05 or better)
300 Pull @ 4:15
3 x 100 Pull @ 1:30
200 Pull @ 3:00
3 x 100 Pull @ 1:30
100 Pull @ 1:30
3 x 100 Pull @ 1:30

100 EZ

(3x)
1 x 100 Kick @ 2:10
3 x 25 Kick all out @ :40
1 x 25 EZ

200 EZ
___________________

4600 SCY
About 1 hr 30 min

-Held 1:02-1:03 on all 100's Pull

Wednesday- October 5, 2011

Weights:
Bench Press: 15, 12, 10, 8
Dumbbell Flys: 3 x 12
Overhead Shoulder Press (w/ bar): 15, 12, 10, 8
Lateral Raises/Front Raises (Supersets): 3 x 12
Lat Pull: 15, 12, 10, 8
Lawnmower Pulls: 3 x 12
Preacher Curls: 15, 12, 10, 8
Concentration Curls: 3 x 12
Dips: 15, 12, 10, 8
Tricep Kickbacks: 3 x 12

Squats: 15, 12, 10, 8
Leg Curls: 3 x 12
Leg Extensions: 3 x 12
Calf Raises: 4 x 15

Abs: 200 Choice

Tuesday- October 4, 2011

500 Swim
2 x 250 Kick @ :15 rest
5 x 100 (25 scull, 50 drill, 25 swim) @ :10 rest
10 x 50, 4 @ :50, 3 @ :45, 3 @ :40

1 x 400 Pull, neg. split, @ 5:40
4 x 50 Pull @ :40
1 x 300 Pull, neg. split @ 4:40
6 x 50 Pull @ :40
1 x 200 Pull, neg. split @ 3:00
8 x 50 Pull @ :40

(4x)
1 x 75 FAST (:45 or under)
1 x 25 EZ
1 x 50 FAST (:30 or better)
1 x 50 EZ
1 x 25 FAST (under :15)
1 x 25 EZ

300 EZ
_____________________

5100 SCY
About 1 hr 30 min

Friday- September 30, 2011

Warm up (2000)

300 swim>200 kick
300 Pull>200 drill
5 x 100 IM @ 1:45
10 x 50 4 on :50 3 on :45 3 on :40

MAIN SET (2500)
500 pull on 7:30 Holding 6:15 that is 1:15 per 100's
4 x 100 on 1:25 holding 1:10
100 ez swim
2 x 250 pull on 3:30 Holding 3:07 that is 1:15 per 100's
4x 100 on 1:25 holding 1:10
100 ez swim
10 x 50 on :40 holding :35's

300 Warmdown
_________________________________

5300 SCY
About 1 hr 30 min

-5:47, 2:53, 2:53 on pulls
-Held 1:07-1:08 on 100's
-Held :33 on 50's
-Workout from Manuel Nieto

Thursday- September 29,2011

300 Swim
200 Kick
300 Drill
200 Swim
5 x 100 IM @ 1:45
10 x 50
-4 @ :50, 3 @ :45, 3 @ :40

10 x 25 No Breather w/ overkick @ :45
300 Free, desc each 100 @ 4:30
100 IM @ 1:45
150 Kick FAST @ 3:15
6 x 25 No Breather w/ overkick @ :45
200 Free, desc each 50 @ 3:00
200 IM @ 3:30
100 Kick FAST @ 2:10
4 x 25 No Breather w/ overkick @ :45
100 Free, desc each 25 @ 1:30
300 IM @ 4:45
50 Kick FAST @ 1:05

500 Warmdown
_________________________

4500 SCY
About 1 hr 25 min

-Swam with Malena, workout by Manuel

Wednesday- September 28, 2011

Weights:
Bench Press: 15, 12, 10, 8
Dumbbell Flys: 3 x 12
Overhead Shoulder Press (w/ bar): 15, 12, 10, 8
Lateral Raises/Front Raises (Supersets): 3 x 12
Lat Pull: 15, 12, 10, 8
Lawnmower Pulls: 3 x 12
Preacher Curls: 15, 12, 10, 8
Concentration Curls: 3 x 12
Dips: 15, 12, 10, 8
Tricep Kickbacks: 3 x 12

Squats: 15, 12, 10, 8
Leg Curls: 3 x 12
Leg Extensions: 3 x 12
Calf Raises: 4 x 15

Abs: 200 Choice
Vasa: 3 x 20

__________________________

About 1 hr 30 min

Tuesday- September 27, 2011

2 X 200 @ 3:20
5 X 100 Pull @ 1:40
4 X 75 @ 1:10
4 X 50 descend @ :50

2 X 200 kick 4:10
8 X 50 kick :55
1 X 100 swim EZ

20 X 50 1:05
Five of each stroke IM order @ 75-85%

8 X 150 Pull 2:10
Swim 100 moderate pace/50 fast

12 x 25 w/ Fins @ :40
-Odd: UW, Even: Swim FAST

200 EZ
______________________

5000 SCY
About 1 hr 35 min

-Did 4 pulls with FINIS paddles, 4 Strokemakers

Monday- September 26, 2011

Warm up (1300)
400 swim
2x200 kick
2x150 drill
200 swim

PULLING (1800)
300 DPS on 4:30
3x100 dec 1-3 on 1:20
300 DPS on 4:30
4x75 dec 1-4 on 1:10
300 DPS on 4:30
6x50dec 1-3,4-6 on :40

SWIMMING (900)
100 FAST SWIM goal time 1:05 or better
200 EZ swim
2x50 FAST SWIM goal time :32 or better
200 ez swim
4x25 FAST SWIM goal time :15 or better
200 ez

300 cool down
___________________________

4300 SCY
About 1 hr 20 min

-Pull set descended down under 1:00 on 100, :27 on 50, sub :15 on 25's
-Went :58 on 100 swim
-:29 on 50 (backstroke), :27 free
-Sub :15 on all 25's

Friday- September 23, 2011

Drylands:
3 x 20 Vasa Trainer
3 x 10 Squats

3 x 15 Vasa Trainer
3 x 15 Squats

Stretching

Swimming:
700 Mixer (swim, kick, pull, drill)

3 x 300 @ :30 rest
1. Swim
2. Kick
3. Drill/Swim by 50's

3 x 200 @ :20 rest
1. Pull
2. IM
3. Kick

3 x 100 @ :10 rest
1. IM Swim
2. Kick
3. IM Swim

4 x 150, desc 1-4 @ 2:30
-Breathe 3.5.7 by 50's
4 x 50 Strong @ :45
4 x 25 Sprint, no breather @ :45
100 EZ

4 x 200 Kick @ 4:00
-Desc 1-4

300 EZ
______________________

4600 SCY
About 1 hr 25 min

-Did drylands and the 700 Mixer while waiting on Malena
-Workout by Manuel Nieto
-Desc down to 1:45 on 150, 2:58 on 200 kick
-Only able to make 3 of the 4 no breather sprints, missed the first one

Thursday- September 22, 2011

1000 Mixer (Swim, kick, pull, drill)

400 Swim
4 x 75 Scull/Drill @ 1:30
8 x 50 IM Order (2 ea.) @ 1:00


2 x 200 Pull Neg. Split @ 2:50
4 x 50 Pull BR5 @ :50
4 x 100 Pull Desc 1-4 @ 1:30
6 x 50 Pull BR5 @ :50

200 Kick Choice
200 25 Drill/25 Swim
200 25 Free/25 Back

________________________________

4000 SCY
About 1 hr 20 min

-Was a recovery day even though I didn't do anything yesterday. I'm doing someone else's workouts and swam with Malena
-Did a extra 1000 at the beginning since she was running late.

Tuesday- September 20, 2011

Warm up (2000)
500 swim on 7:00
2x250 kick on 5:45
2x300 pull breath every 3-5-7 strokes by 100's on 4:30
4x100 IM dec 1-4 on 1:45

Swim just make interval (1500)
7x100 on 1:30
5x100 on 1:25
3x100 on 1:20

Kick
300-200-100 rest :20 build speed

Swim (do next set x2)
75 swim hard pace on 1:00
50 swim harder pace on :40
2x25 sprint on :40
75 ez

COOL down
400 ez choice
__________________________

5000 SCY
About 1 hr 30 min

Monday- September 19, 2011

1000 Mixer (Swim, kick, pull, drill)

(4x)
1 x 100 Kick @ 2:00 build
2 x 50 Kick FAST @ :55
2 x 25 Kick FAST @ :45

1 x 400 IM @ 6:00
1 x 300 IM @ 4:30
1 x 200 IM @ 3:00
1 x 100 IM @ 1:30

1 x 100 Moderate @ 1:30
4 x 50 Hold :33 or better @ 1:00
1 x 200 Moderate @ 3:00
3 x 50 Hold :33 or better @ 1:00
1 x 300 Moderate @ 4:30
2 x 50 Hold :33 or better @ 1:00
1 x 400 Moderate @ 6:00
1 x 50 Hold :33 or better @ 1:00

1 x 500 EZ Warmdown

_______________________

5000 SCY
About 1 hr 30 min

-Swam with Malena at Mountain View, Manual Nieto's workout
-About died on IM, I'm really not in training shape

Friday- September 16, 2011

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

4 x 100 kick @ 2:15
6 x 50 kick @ 1:00
4 x 25 kick Sprint @ :30
50 EZ

10 x 150 Pull @ 2:30
-1 Finis Paddle, 1 Strokemaker, 1 Finis, 1 Strokemaker, 1 buoy only (x2)
-Work on stroke out front

200 EZ
__________________________

4150 SCY
About 1 hour 15 min

Wednesday- Sept 14, 2011

2 x 150 @ 2:30
3 x 100 @ 1:40
2 x 200 @ 3:00
3 x 100 @ 1:30
4 x 50 Desc 1-4 @ 1:00

(4x)
1 x 50 Build
1 x 50 Fast
1 x 50 Kick
1 x 50 EZ

-@ 1:15 for 2 round, 1:00 for 2 rounds
-Choice

16 x 25 @ :35
-3 Fast, 1 EZ
-Optional Fins
-alt. 4 UW SDK, 4 IM Order

100 EZ

5 x 250 Pull @ 3:20

200 EZ
________________________

4250 SCY
About 1 hour 15 min

Tuesday, September 13, 2011

Weights:

Bench Press 1 x 15, 1 x 12, 1 x 10, 1 x 8
Chest Flys 3 x 12
Should Presses 1 x 15, 1 x 12, 1 x 10, 1 x 8
Lateral Raises/Front Raises (Superset) 3 x 12
Lat Pull 1 x 15, 1 x 12, 1 x 10, 1 x 8
Upright rows 3 x 12
Preacher Curls 1 x 15, 1 x 12, 1 x 10, 1 x 8
Concentration Curls 3 x 12
Dips 1 x 15, 1 x 12, 1 x 10, 1 x 8
Tricep Kickbacks 3 x 12

Squats (Smith Press) 1 x 15, 1 x 12, 1 x 10, 1 x 8
Leg Extension 3 x 12
Leg Curls 3 x 12
Calf Raises (Smith Press) 3 x 15

150 Choice of Abs
________________________________

About 1 hr 15 min

Monday- September 12, 2011

(2x)
2 x 100 @ 1:40, 1:30
2 x 150 @ 2:30, 2:15
1 x 200 @ 3:00, 2:50
4 x 50 @ 1:00

-Round 1 first set of intervals, second round next set
-Pull 2nd round optional

(3x)
1 x 100 IM @ 1:45
4 x 50 IM Order @ 1:00
-5 press outs after ea. 50
-:30 rest between rounds

50 EZ

10 x 50 Kick @ 1:00
50 EZ

3 x 200 Pull @ 3:00
3 x 50 @ 1:15
3 x 150 Pull @ 2:15
3 x 50 @ 1:15
3 x 100 Pull @ 1:30
3 x 50 @ 1:15
-50's done 2 FAST choice, 1 ez

200 EZ
______________________

5300 SCY
About 1 hr 35 min

-First swim in almost 2 weeks
-Actually felt fairly decent stroke wise, but could tell I'm out of shape
-Will take it slow and build back into training over the next month

Friday- Sept 2, 2011

Dryland:

3 mile run

Thursday- September 1, 2011

200 Swim
1 x 50 Build @ 1:00
200 Kick
1 x 50 Build @ 1:00
200 Pull
1 x 50 Build @ 1:00
200 Drill
1 x 50 Build @ 1:00

6 x 100 @ 1:45
-50 DPS, 50 Stroke

1 x 400 Free w/ Tenn Tumbler Turns @ 5:40
8 x 75 @ 1:20
-25 Kick/50 Stroke
1 x 300 Pull @ 4:00
8 x 50 Pull @ :55
-2 ea stroke

200 EZ
_____________

3500 SCY
About 1 hr 10 min

-Cut short today with stuff to do today

Wednesday- August 31, 2011

Weights:
Bench press 15, 12, 10, 8
Chest flys 3 x 12
Should press 3 x 12
Lateral Raise/Front Raise (Superset) 3 x 10
Lat Pull 3 x 12
Lawnmower pulls 3 x 12 (each arm)
Straight Bar Curls 3 x 12
Concentration Curls 3 x 12
Tricep kickbacks 3 x 12
Dips 3 x 12

Squats 3 x 10
Leg Extension 3 x 12
Leg Curl 3 x 12

15 Minutes of Ab/core work
______________________

About 60 min

Swimming:
800 Swim
400 Kick
600 Pull
200 Drill

4 x 50 build @ 1:00
____________________

2200 SCY
About 45 Min

Monday- August 29, 2011

(2x)
200 Swim
100 Kick
100 Pull
100 Drill

16 x 50 @ 1:00
4- 25 IM order build/25 free build
4- Kick w/ fins SDK on back
4- Free w/ Tenn. Tumbler turn
4- Kick w/ fins SDK on back

5 x 100 @ 1:30
-Hold under 1:10's
5 x 200 @ 3:00
-Odd: hold under 2:20
-Even: kick w/ fins
5 x 300 @ 4:00
-Hold under 3:30

200 EZ
____________________

5000 SCY
About 1 hr 30 min

-Held 1:06-1:07 on 100's, 2:15-2:18 on 200's, 3:25's on 300's
-Stretched after

Friday- August 26, 2011

(4x)
150 Swim
50 Kick
50 Drill

12 x 125 @ 2:00
Odd- 100 Fr/25 Kick (no board)
Even- 100 IM/25 Kick (no board)

12 x 100 Pull @ 1:30
-Buoy and FINIS Freestyle Paddles
-Work on stroke, consistent effort

12 x 50
-2 Kick @ 1:00, 1 FAST Swim @ :50

12 x 25 @ :30
-Fins
-4 UW, 4 IM Order FAST, 4 UW

200 EZ
____________________

4800 SCY
About 1 hr 30 min

Thursday- August 25, 2011

Very good and interesting video interview of Gennadiy Touretski, Alex Popov's old coach, who is now training some of the elite Australians. Great outlook on the sports and technique. I think I really would have loved to be under this coach.

Interview with Touretski from Jernej Burkeljca on Vimeo.

Popov on the bottom, Michael Klim above him with the bald head.

Wednesday- August 24, 2011

Drylands:
Run/Walk
About 4-4.5 miles
60 Minutes

Swim:
200 Swim
400 Reverse IM Drill
8 x 50 Choice @ :60

5 x 300 Pull @ 3:45
-Fast
50 EZ
1:00 Rest

5 x 150 Kick @ 3:00
-Strong
50 EZ
1:00 Rest

5 x 75 @ 1:00
-Strong
50 EZ

8 x 25 No Breather or UW @ :30

100 EZ
_______________

4100 SCY
About 1 hr 20 min

-Held 3:18's on 300's pull
-Held 2:25 on 150's kick
-Was dead after two 75's...only held :51-52 maybe
-2nd day in a row of 2.5 hr practices....I'm spent!

Tuesday- August 23, 2011

Weights:
Incline Press (on Smith Press) 3 x 10
Lying Dumbbell Flys 3 x 10

Lat Pull 3 x 10
Lawnmower Pulls 3 x 10

Dumbbell Shoulder Press 3 x 10
Lateral Raises/Front Raises (Superset) 3 x 10

Leg Extensions 3 x 10
Leg Curls 3 x 10
Calf Raises 3 x 10 (each leg)

Concentration Curls 3 x 10
Preacher Curls 3 x 10

Tricep Kickbacks 3 x 10
Bench Dips 3 x 10

150 Choice of Abs
__________________________

About an hour

Swim:
200 Swim, 200 Kick, 200 Pull, 200 Drill, 4 x 50 Build @ :60 (1000 Mixer)

5 x 100 @ 1:35
75 Fr, 25 Fly
5 x 100 @ 1:35
75 Fr, 25 Bk
5 x 100 @ 1:40
75 Fr, 25 Br

(3x)
3 x 100 Pull (Paddles, Buoy, Snorkel) @ 1:20
1 x 100 Kick @ 2:15

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

3 x 100 EZ @ 1:45

Stretch
_____________________

5000 SCY
About 90 mins

-First time doing weights in a LONG time, gonna be sore even though I didn't go too hard or heavy
-2.5 hours total workout time....I'm beat!

Friday- August 19, 2011

200 Swim, 200 kick, 200 pull, 200 drill, 200 swim

5 x 200 Free @ 3:00
Desc 1-5
100 EZ

6 x 150 IM Pull w/ Buoy only @ 2:45
-Fly,back,breast by 25's x 2
100 EZ

6 x 150 Kick w/ fins @ 2:10
-Strong effort throught
100 EZ

10 x 50 @ :60
-Count strokes and drop stroke count on each 50 while keeping you time the same
-Desc count 1-4, keep #5 same as #4
-5 Free, 5 Back

10 x 25 @ :05 rest
-No breathers, do 10 press-outs on side of pool after each

150 EZ
______________________

5000 SCY
About 90 minutes

-Desc down to 2:11-12 on last 200
-I now realize its gonna take time and baby steps to get back into "race shape"
-While I really want to be in "race shape" I really also want to make a good effort on stroke work/technique, dryland/weights, and stretching this fall. I may do 1-2 meets this fall, which I didn't do last years in the fall.

Tuesday- August 16, 2011

Drylands:

4 Mile Run/walk
15 minutes of drylands

______________

About 75 minutes

Monday- August 15, 2011

2 X 200 3:30
4 X 100 1:30
8 X 50 :50
Descend 50's 1-4/5-8

1 X 200 Kick 4:15
2 X 100 kick 2:15
4 X 50 kick 1:15
50's: 25 fast/25 easy
1 X 100 easy swim

18 X 50 1:00
#4-8-12-16 are fast
#17-18 are easy
All choice

3 X 300 Pull (Buoy, Paddles, Snorkel)@ 4:00

3 X 200 3:30
3 X 100 1:45
Within each distance, #1 swim is IM, #2 is 50 stroke/50 free, #3 is free.

200 EZ
___________________

4800 SCY
About 90 minutes

Friday- August 12, 2011

800 Swim
400 Kick
600 Pull
200 Drill

12 x 50 @ :10 rest
-Fly/back, Back/breast, Breast/free, Choice by 50
-10 Pullouts after each 50

10 x 100 Pull @ :10 rest
-5 w/ Buoy, paddles, snorkel
-5 w/ Paddles & snorkel

16 x 25 w/ fins @ :30
Odd: UW Kick
Even: Free Swim

200 Warmdown
Stretching
________________________

4200 SCY
About 1 hr 15 min

-First day back in water since last Saturday at LC Nats in Auburn
-Pool is already back to SCY

Wednesday- August 3, 2011

US MASTERS NATIONALS LCM- AUBURN, AL

Warmup:
400 swim
200 kick
200 Drill
2 x 50 build
1 x 100 easy

2nd Warmup:
300 swim
100 Kick
100 Drill
2 x 50 Pace
______________



800 FREESTYLE (4TH):
Palm, Jeff 40 GAJA 10:05.75
1:11.32 2:26.76 (1:15.44)
3:42.97 (1:16.21) 4:58.60 (1:15.63)
6:15.19 (1:16.59) 7:32.82 (1:17.63)
8:50.00 (1:17.18) 10:05.75 (1:15.75)

-Not good, but not horrible. I haven't swam it in 20 years so..
-Can tell I don't have the training behind me

Tuesday- August 2, 2011

800 swim
200 kick
200 drill

2 x 50 Build (one free, one back)
2 x 50 Pace (800 Pace)
1 x 100 Pace (800 Pace)
300 Easy
___________________

1800 LCM
About an hour

-34.4 on pace 50's (a bit too fast)
-1:12.2 on 100
-Tomorrow Nationals start with 800 Free for me

Monday- August 1, 2011

4 x 100 @ 2:00
4 x 50 @ 1:00
3 x 100 Pull @ 2:00
4 x 50 Pull @ 1:00

4 x 50 Kick @ 1:20
1 x 100 Swim easy

12 x 50 Choice @ 1:20
1-2: Perfect Stroke
3-4: Build
5-6: 25 fast/25 easy
7-8: 800 Pace
9-12: Easy

________________________

2000 LCM
About an hour

-Leave for Auburn in the morning and Master Nationals! 800 Free on Weds morning. Tomorrow just a day to get there, swim a bit in the competition pool, rest and shave down.

Saturday- July 30, 2011

400 Swim
200 Kick
300 Pull
100 Drill

12 x 50 w/ fins @ 1:15
-2 Kick w/ nose plug working on long UW (at least 25M), 1 swim
-3 free, 3 back, 3 free, 3 back

10 x 50 @ 1:20
1-2: Perfect Stroke
3-4: Build, choice
5-6: 25 Fast/25 EZ
7-8: 800 Pace
9-10: EZ

100 EZ
___________________

2200 LCM
About an hour

Friday- July 29, 2011

4 x 150 @ 2:45
4 x 100 Pull @ 1:45
6 x 50 Drill @ 1:20

1 x 400
-Broke :15 @ 200
-Neg Split w/ fins

1 x 50 easy

(2x)
1 x 50 Kick @ 1:20
1 x 50 Kick (25 Fast/25 Ez) @ 1:20
1 x 50 Kick (25 EZ/25 Fast) @ 1:20
1 x 50 Kick @ 1:20

3 x 100 @ 2:00
-Paddles only at 400 Pace
1 x 50 EZ

10 x 50 @ 1:15
Odd: Perfect Stroke
Even: 800 Pace

200 EZ
__________________

2850 LCM
About 1 hr 10 min

-2:35/2:25 on broken 400
-1:08-1:12 on 100's pull @ 400 Pace
-:37 on 50's

Thursday- July 28, 2011

8 x 100 Choice @ 2:00

1 x 500
-Broken :15 @ 250
-Neg Split
-Fins

(4x)
1 x 50 Moderate
1 x 50 Kick w/o board
1 x 50 Moderate
1 x 50 (25 Fast/25 EZ)
-All 50's on 1:20
-Choice

50 EZ

10 x 50 @ :60
-800 Pace

200 EZ
_______________

2850 LCM
About 1 hr 10 min

-3:20/3:05 on broken 500
-Held :35-37 on 50's

Tuesday- July 26, 2011

4 x 150 @ 2:45
4 x 100 Pull @ 1:45

6 x 50 Kick w/ fins @ 1:00
-3 Choice
-3 Build to Fast

8 x 50 @ 1:30
-4 Choice Perfect Stroke
-4 Desc 1-4 to 100%
1 x 100 Easy

3 x 100 @ 2:30
-Choice
-85-90%
1 x 100 Easy

12 x 50 Free @ 1:00
-Hold 800 Pace (:37 ish)

200 Easy
___________________

3000 LCM
About 1 hr 10 min

-1:10-1:12 on 100's free, 1:17 on 100 back
-:35-:37 on 50's, probably a bit too hard/fast

Monday- July 25, 2011

3 X 200 3:45
2 X 150 2:45

1 X 150 swim 2:30
1 X 100 kick, no board 2:30
Four times

6 X 50 1:30
Descend 1-3/4-6
Choice
1 x 100 easy

6 X 50
odd: blocks-sprint 20M/ easy in
even: build to race finish
1 X 100 easy swim

RACE PACE SWIM

1 X 100 blocks

WARM DOWN: 200

-------------
3000 Lcm
About 1 hr 15 min

-Swam at GA Tech during Y Nats
-felt good
-1:05.3 on 300 pace 100 from dive (30.3/35.0)

Saturday- July 23, 2011

800 Swim
600 Kick (w/ fins)
400 Pull
200 Drill

2 x 100 @ 2:00
1 @ Moderate Pace
1 @ 400 Pace

___________________

2200 LCM
About 45 min

-Pool closed up at noon so I got cut short. I had planned on going about 3000, but oh well.
-1:20, 1:10 on 100's

Friday- July 22, 2011

2 x 200 @ 3:45
2 x 150 Pull @ 2:30
2 x 100 @ 2:00
3 x 100 kick @ 2:30
1 x 100 swim

1 x 400
Alternate 50 stroke/50 free
Fins optional

4 x 50 choice @ 1:20
Descend 1-4, #4 @ 100%
100 EZ

(2x)
4 x 50 choice @ 85/90% @ 1:30
4 x 50 easy @ 1:15


4 x 50
1&3: Blocks @ 100%
2&4: easy

200 EZ
______________________

3200 LCM
About 1 hr 15 min

Wednesday- July 20, 2011

2 x 250 @ 4:15
2 x 150 @ 2:45
2 x 100 @ 2:00
-Choice

6 x 150 w/ fins @ 2:30
-100 Kick, 50 swim (choice)

5 x 200 Pull @ :20 rest
-Break :10 @ 100, :05 at 50's
-Desc 1-4, 5 fast as well

8 x 50 @ 1:00
-2 Strong UW 25, 25 EZ w/ fins
-2 25 fast/25 ez swim
-4 EZ Warmdown
_________________________

3300 LCM
About an hour

-2:17 on 200's broken
-had to leave a bit early to do stuff and got a late start today

Tuesday- July 19, 2011

2 x 250 @ 4:15
5 x 100 @ 2:00
4 x 50 build @ 1:00

4 x 200 free @ 3:00
-Neg Split w/ Fins

8 x 50 kick 1:20
1 x 100 easy swim

6 x 100 @ 2:30
Choice
Swim @ 85/90 %
Swim # 6 is easy

2 x 50
-50 easy between
from the blocks @ 100%

4 X 50 easy 1:00
_____________________

3500 LCM
About 1 hr 15 min

-1:12-1:13 on 100's free, 1:17-1:18 on 100 back

Friday- July 15, 2011

400 Swim
300 Kick
200 Pull
100 Drill

20 x 50 @ 1:00
4 kick IM Order, 4 pull IM order 4 Drill IM Order, 4 Swim Indiana IM, 4 choice build

10 x 100
Odd: Drill @ 1:45
Even: Strong @ 1:30

3 x 400 Pull @ :20 rest
1- 100 IM/100 Free
2- 100 Back/100 Free
3- Free strong

200 Ez
__________________

4400 SCY
About 1 hr 30 min

- swam at Destin YMCA
-Held 1:03-1:04on 100's
-4:25 on last 400 pull

Thursday- July 14, 2011

1000 (400 swim, 200 kick, 300 pull, 100 drill)

8 x 50 @ :55
-Odd: Drill, build
-Even: Kick, Swim
-2 of each stroke

9 x 200 @ :20 rest, :30 on last 3
-1 kick, 1 pull, 1 swim
-Desc each group of 3

100 EZ

24 x 25 @ :30
- 4 rounds of 1 free fast, 1 no breather, 1 choice fast, 1 EZ
- 4 kick SDK on back
- 4 EZ

200 EZ
_______________

4100 SCY
About 1 hr 25 min

-Swam at Destin YMCA
-I must just be a SCY swimmer now, cause my stroke felt good today after feeling like total crap all summer LCM....or I'm just not in LCM shape. Probably the latter!
-2:08 on last pull, 2:09 on last swim 200
-Beautiful, clean, pool at good temp for being outside. LOVE swimming outdoors!!

Tuesday- July 12, 2011

1000 Mixer Warmup

(2x)
1 x 300 free swim @ 4:30 (breath every 3)
1 x 200IM @ 3:15 (sub free for fly)
1 x 100 kick @ 2:30
1 x 200 free swim @ 3:00 (breath every 3)
1 x 100 stroke @ 2:00
1 x 50 kick @ 1:30

2x 400's pull @ :30 rest
#1 = 25m breast/75 free (breath every 5)
#2 = 25 back/75 free (breath every 5)

8 x 50 @ :20 rest
25 FAST/25 EZ
Odd: Swim, choice
Even: Kick, choice

100 Warmdown
________________________

4200 LCM
About 1 hr 15 min

Monday- July 11, 2011

(2x)
2 x 200 @ 3:45, 3:30
3 x 100 @ 2:00, 1:45

1 x 200 Kick @ 5:00
4 x 100 Kick @ 2:30
-25 Fast/25 EZ

(2x)
1 x 400 @ 6:00, 5:40
1 x 300 @ 4:45, 4:15
1 x 200 @ 3:15, 2:50
1 x 100 @ 1:30, 1:25

(2x)
1 x 100 easy @ 2:15
1 x 50 FAST @ 1:15
1 x 50 easy @ 1:15
1 x 50 FAST @ 1:30

200 EZ
_______________________

4800 LCM
About 1 hr 40 min

Friday- July 8, 2011

400 Swim Warmup

3 x 300 w/ fins @ :20 rest
-100 kick, 100 Drill, 100 Free

1 x 300 Cruise (60%) @ :10 rest
3 x 100 (50 Cruise/50 Push (85%) )@ :10 rest
1 x 300 Cruise @ :10 rest
3 x 150 (50 Cruise/100 Push) @ :10 rest
50 EZ

(4x)
1 x 1:00 @ 80% effort
1 x :15 @ 100% effort

(3x)
1 x 50 Swim w/ fins FAST @:10 rest
1 x 50 Cruise @ :10 rest

1 x 800 Pull working on stroke

100 EZ
__________________

4250 LCM
About 1 hr 30 min

-Swam with Dynamo since there was a meet @ Mt. View
-Good workout, whipped me and Maria gave me some pointers on my free and back since they are a little out of sort

Wednesday- July 6, 2011

1 X 400 @ 7:00
2 X 200 Pull (Paddles & Snorkel) @ 3:30
1 X 300 @ 5:15
2 X 150 Pull (Paddles & Snorkel) @ 2:30

1 x 200 kick
1 x easy 100 swim

(4x)
1 X 100 fast
1 x 100 easy
Each round is @ 6:00

10 X 50 kick @ 1:20
odd: 25 easy/25 fast
even: 25 fast/25 easy

(3x)
1 X 100 stroke-build @ 2:15
1 X 100 free-easy @ 2:00
1 X 50 stroke-fast @ 1:15
1 X 50 free-easy @ 2:15

200 EZ Warmdown
________________________

4100 LCM
About 1 hr 30 min

-I alternated free, back on 100's fast and was 1:08, 1:13, 1:07, 1:15
-Killer on the legs workout, I was worn out after

Tuesday- July 5, 2011

600 Warmup (100 swim, 50 Drill)
400 (100 Pull, 100 Kick)

(2x)
3 x 300 @ :30 rest, desc 1-3
6 x 50 IM Order @ :15 rest (no free)
-Round 1 swim
-Round 2 pull

12 x 50 Kick w/ fins @ :60
-2 Fast, 2 SDK on back moderate

100 EZ
______________________

4100 LCM
About 1 hr 20 min

-Desc to 2:57 on swim, 2:44 on pull

Friday- July 1, 2011

400 Swim

4 x 150 @ :15 rest
Odd: 50 Back, 50 Breast, 50 Free
Even: 25 Drill, 25 Swim

10 x 200
1-4: Pull, moderate @ 3:00
5-6: Broken :10 @ 100, negative split (take :15 rest after each 200)
7-8: Broken :05 @ 50's, desc 50's 1-4 (take :15 rest after each 200)
9: Easy
10: Fast

50 EZ

4 x 150
-100 swim @ 80%
-1:00 vertical Kick
-50 Fast
-take :20 rest after each 150

100 EZ
_________________________

3750 LCM
About 1 hr 15 min

-Swam with Dynamo Masters at Chamblee since Cobb pools had a furlough day today
-2:30 on fast 200
-tough workout, especially last 150's

Wednesday- June 29, 2011

200 Swim
200 Kick
200 Pull
200 Drill
200 Swim

12 x 50 IM Order @ 1:05
1-4: Swim/Drill by 25's
5-8: Swim/Kick by 25's
9-12: Build

10 x 200 @ :30 rest
-Broken 100 Fr/100 Choice with
-Set of 10 Choice at 100 (pull-ups on block, dips, push-ups, squats)
-Work on stroke

8 x 50 @ 1:00
-25 Fast/25 easy

100 EZ
_______________________

4100 LCM
About 1 hr 30 min

Tuesday- June 28, 2011

(2x)
250 swim, 150 stroke drill, 100 kick

6 x 50 @ 1:00 (descend 1-3, strong 4-6)
8 x 100 @ 1:30(4 at 75%, 4 at 85%)
300 build done 50 kick, 50 fly drill, 50 back, 50 kick, 50 breast, 50 free

6 x 50 @ 1:00(build 1-3, strong 4-6)
6 x 100 @ 1:30(3 at 75%, 3 at 85%)
200 build done 50 fly swim kick, 50 back swim kick, 50 breast swim kick, 50 free swim kick

6 x 50 free @ 1:00(strong)
4 x 100 @ 1:30 (2 at 75%, 2 at 85%)
100 stroke drill

6x 50 @ 1:05 at 75% (odds free, evens stroke)
100 easy
___________________________

4700 LCM
About 1hr 30 min

Sunday- June 26, 2011

Greenville Masters Meet- Day 2

100 Back:
33.40 1:09.29 (35.89)

200 Free:
31.81 1:06.30 (34.49) 1:44.34 (38.04) 2:28.59 (44.25)

800 Free:
Scratched

-Good Backstroke...and that was it. I had nothing in the 200 and just quit, which I'm pissed at myself about now. Scratched the 800 cause I didn't want to wait around.
-Good meet, good facility, but the event layout wasn't right.

Saturday- June 25, 2011

Greenville, SC Masters Meet

Warmup:
1400 Mixed

100 Free:
29.05
(31.43) 1:00.48

50 Backstroke:
31.41

400 Free:
33.34 1:11.54 (38.20) 1:50.43 (38.89) 2:29.80 (39.37) 3:07.79 (37.99) 3:44.68 (36.89) 4:21.60 (36.92) 4:58.01 (36.41)

-First two event were okay, but the last one sucked.

http://www.teamunify.com/lscsctg/__doc__/2011%20Masters%20Meet%20Overall%20Results.htm

Friday- June 24, 2011

800 Swim
400 Kick
600 Pull
200 Pull

1 x 100 Pull w/ Paddles @ 400 Pace
1 x 400 Kick w/ Fins on Back (200 Fly, 200 Flutter)
100 EZ

__________________

2600 SCM
About 50 min

-Swam at Cobb Central since a meet was going on at Mt. View
-Greenville LCM Meet this weekend

Wednesday- June 22, 2011

400 Swim
200 Kick
200 Pull
200 Drill

12 x 50 @ 1:00
1-4: Build choice
5-8: Swim w/ fins, long of walls
9-12: IM Order by 25's

8 x 150 @ :30 rest
(2x)
#1: 150 EZ (break :10 at 50's)
#2: 50 FAST/100 Mod (break :10 at 50's)
#3: 100 FAST/50 Mod (break :10 at 50's)
#4: 150 FAST (break :10 at 50's)

50 EZ

8 x 100 Pull @ 1:30
1-4: Paddles & Snorkel
5-8: Paddles, snorkel, buoy

200 EZ
________________________

3900 LCM
About 1 hr 25 min

Tuesday- June 21, 2011

(2x)
2 x 200 @ 3:45, 3:30
2 x 100 Drill @ 2:00
2 x 100 Kick w/ fins @ 2:00

8 x 50 @ 1:00
Odd: Stroke
Even: Build to fast

6 x 300 @ 4:45
Desc 1-3 Free, Desc 4-6 Pull

200 EZ
___________________

4100 LCM
About 1 hour 25 min

-Desc down to 3:54, 3:45

Monday- June 20, 2011

200 Swim
200 Drill
200 Kick
200 Pull
4 x 50 Desc 1-4 @ :50

(3x)
2 x 50 build @ 1:00
1 x 200 Free Neg. Split @ 3:00

1 x 100 Easy Kick @ 2:30
2 x 100 Kick Fast @ :30 rest
1 x 100 Free Fast @ :30 rest
1 x 100 Free Easy

(3x)
1 x 100 IM Moderate @ 2:00
2 x 50 Back Fast @ 1:00

1 x 100 Easy Kick @ 2:30
2 x 100 Kick Fast @ :30 rest
1 x 100 Free Fast @ :30 rest
1 x 100 Free Easy

12 x 50 w/ Fins @ 1:05
#1 Easy
#2 25 No Breather/25 Fast
#3 Stroke
#4 Free @ 90%

200 EZ
_____________________

4300 LCM
About 1 hr 30 min

Saturday- June 18, 2011

Run/Walk:

Went about 4.0 miles in 60 min, a mix of jogging and walking. First run in a few months since I've had two calf strains (right calf) in the spring and wanted to give it ample rest. We'll see if it continues to be okay, but felt fine today.

It was about humid as it gets so I was able to literally wring out my shirt like a soaked towel.....yummy!

Friday- June 17, 2011

400 Swim

4 x 50 kick with Noodles
-Work on kicking on "rail"

4 x 200 Pull
#1 150 Moderate-strong/50 @ 85%
#2 100 Moderate-strong/100 @ 85%
#3 50 Moderate-strong/150 @ 85%
#4 4 x 50 @ 85% @ :05 rest
-Take :10 rest between Moderate-strong & 85% length
-Take :15 rest between 200's

4 x 150 Pull
#1 150 Moderate-strong
#2 100 Moderate-strong/50 @ 90%
#3 50 Moderate-strong/100 @ 90%
#4 3 x 50 @ 90% @:10 rest

12 x 50 @ 1:05
1 Stroke, 2 Choice

5 x 100 @ 1:45
#1 25 Fast/75 Mod
#2 50 Fast/50 Mod
#3 75 Fast/25 Mod
#4 Easy
#5 100 FAST!

300 EZ Warmdown
________________________

3400 LCM
About 1hr 15 min

-Swam down at Dynamo Chamblee since all Cobb pools had a furlough day
-got down to 1:08 on last 100.

Thursday- June 16, 2011

400 Swim
200 Kick
300 Pull
100 Drill

600 Pull @ 9:00
3 x 200 @ 3:15 (100 Aerobic/100 neg. split)
400 Pull @ 6:00
4 x 100 IM @ 2:00 (Desc 1-4)
300 Pull @ 4:30
6 x 50 Kick strong @ 1:15
200 Pull @ 3:00
8 x 25 @ :45 (Build, Ascend, Easy, Fast)
100 Pull @ 1:30
8 x 12.5 FAST @ :30

200 EZ
____________

4400 LCM
About 1 hr 25 min

-Good Endurance workout with a little sprint at the end

Tuesday- June 14, 2011

(2x)
2 x 100 @ 2:00, 1:40
2 x 200 @ 3:45, 3:10
4 x 50 @ 1:00, :50

1 x 200 Kick @ 4:30
2 x 100 Kick @ 2:15
4 x 50 Kick @ 1:10
100 EZ

(4x)
3 x 50 @ 1:15
2 Mod, 1 FAST

5 x 200 Pull @ 3:10
Desc 1-5 w/ Buoy, Paddles, Snorkel

4 x 50 EZ
________________

4100 LCM
About 1hr 30 min

-40th Birthday today and I'm feeling it! Did 4100 (extra 100 to grow on)
-Desc down to 2:29 on pull set

Monday- June 13, 2011

400 Swim
200 Kick
300 Pull
100 Drill

5 x 100 @ 2:00
-25 Drill/50 Build/25 Kick

10 x 100 @ 1:40
-4 Aerobic Pace/1 FAST

200 EZ

8 x 50 @ 1:30
-4 FAST/1 EZ

100 EZ

600 Pull w/ Paddles, Buoy & Snorkel
-Moderate

200 EZ
____________________

4000 LCM
About 1 hour 20 min

-Held 1:20's on aerobic 100's, 1:12 on fast
-50's kicked my ass! I gotta long way to go

Saturday- June 11, 2011

Chattanooga River Rat Race (4.5 Miles)

Conditions: Air 75, Water 78, Current: NONE

Swim started out with everyone treading water for about 10 minutes waiting for the start. I guess there was a bit of a holdup with the 1.2 milers downstream and they didn't want to start us too soon. So I felt great right from the beginning, nice smooth stroke, not pushing too hard. The only real issue was NO current. The dam was completely closed so there was no downstream movement. I knew it was gonna be a long swim when we were treading water and not floating downstream at all. Two years ago you could barely stay in place due to the current.

So about 10 minutes or so into the swim I noticed a guy off to my left (I breathe right almost exclusively so it was a good pick up) and aimed to slide in behind him. He was going at a good clip and I had to keep my stroke rate up to stay with him. After following him for about 20-30 minutes he seemed to veer this way and that and pulling toward the middle of the river. I new we'd have to come back right so I swam back toward the banks. Later we would come back together and with me knowing he was swimming faster at that point, but he swam farther, he ended up 25 yards or so ahead of me. By that time I was a bit tired and tried for a few minutes to catch up to see how quick he was going, but didn't gain any ground. Eventually I tired, my back was getting stiff, and my left hip was really giving me some pain (as I kicked hard on the left side to anchor my stroke to breathe right). With about .50 mile to go I looked back with no one behind my and I knew I was forth and not gonna catch anyone in front of me so I cruised to the finish. I was nice to see my family at the finish line on the bank and my son had made a poster for me saying "Go Daddy" with my #17 on it.....very cute. So by the time I climbed out and walked back to the pavilion my hip was KILLING me and then the cement in the muscles set in!!

On the drive back it was all I could do not to ask my wife to drive. We had all gotten up at 4:30 to drive up. On the way back we stopped to meet my parents at our cabin on Allatoona. Since we beat them there I was able to get an hour nap in. I was OUT literally when my head hit the pillow.

So fun swim, nice location, well organized. My time was 1:40.06 which was over 30 minutes SLOWER than two years ago......that's what current does for you!!!

Final Results:
http://chattanoogaratrace.com/2011_Chattanooga_Rat_Race_4.5_mile_Overall_and_Age_Group_Results.html

Thursday- June 10, 2011

800 Swim
400 Kick
600 Pull
200 Drill

3 x 100 @ 1:45, hold steady aerobic pace

200 EZ
_____________________

2500 LCM
About an hour

-Just some easy swimming today since I have the Chattanooga River Rat Race (4.5 mile Open Water) tomorrow. Will have to leave the house by 5AM.

Wednesday- June 8, 2011

Open Water Swim:

Swam with Malena Hankins up at Red Top Mountain on Lake Allatoona this morning at 7AM. Plan was to do 5K with her Husband, John, doing the support kayaking. Well, we hit the water and I immediately sensed a problem....the water was about 84-85. Argh!!! I tried to use the first 5-10 minutes to warm-up but when Malena picked up the pace I was stuck in "eternal warm-up" mode. I HATE warm water and I had NOTHING. All I could do was watch her leave me. So on the 2nd loop I ended up staying out, floating, playing with the fish until she came back. I tried to stay with her on the last bit, but wasn't happening. She did 5K, I probably did 2-1/2 miles. It was YUCK and I'm a wuss. I just need to give OW up if the water is over 80...seriously.

Tuesday- June 7, 2011

300 Swim
200 Kick
100 Drill

(4x)
1 x 300 Pull @ 5:30
-choice of equipment
1 x 100 Swim Strong @ 2:00

100 EZ

1 x 400 Kick
-25 FAST, 25 EZ

8 x 50 w/ fins @ 1:10
-Odd: 25 UW/25 kick
-Even: IM Order @ 85%

200 EZ
___________________

3300 LCM
About 70 minutes

-Held 1:10 on 100's strong

Monday- June 6, 2011

1 X 200 @ 3:45
4 X 150 @ 2:45
1 X 100 @ 1:45
4 X 150 Pull @ 2:30

1 X 200 kick @ 4:30
1 X 100 easy pull, just paddles

8 X 50 build 1:05
Choice

9 X 100 2:00
choice. 3-6-9 are fast

1 X 100 kick 2:15
6 X 50 kick 1:15

6 X 50
Odd: 25 sprint/25 easy
Even:25 easy/25 build to race finish

WARM DOWN: 4 X 50 easy 1:00
__________________________________

4000 LCM
About 90 minutes

-Did the 9 x 100, 3 free, 3 back, 3 pull (paddles only) and went 1:08, 1:20, 1:07.....it HURT bad.
-Water was warm at 82 and I felt like a slug
-Workout stolen from Sarasota Y for today

Saturday- June 4, 2011

(2x)
1 x 200 @ 3:45, 3:30
2 x 100 @ 1:45, 1:35
4 x 50 @ 1:00, :50

1 x 200 Kick @ 4:45
2 x 100 Kick @ 2:20
4 x 50 Kick @ 1:15

5 x 300 @ 5:00
Desc 1-5

200 EZ
______________

3500 LCM
About 1 hr 10 min

-Got cut short as the pool is cutting hours and closed at noon, had planned on 4400
-Desc down to 3:57, worn out!

Friday- June 3, 2011

400 Swim
200 Kick
300 Pull
100 Drill

5 x 200 Free @ 2:45 Desc 1-5
:30 rest
5 x 150 Pull @ 2:05 Desc 1-5
:30 rest
5 x 100 Free @ 1:30 Desc 1-5
:30 rest
5 x 50 Kick @ 1:00 Desc 1-5

500 Kick w/ Fins
-SDK on back
-3/4 lap blast UW, rest of 50 relaxed

4 x 25 IM Order FAST @ :45

200 EZ
__________________

4300 SCY
About 1 hour 25 min

-Only 2nd "offical" swim of the week (other than ocean, pool with kids while in Destin)
-Felt good, but need sprint and sprint endurance work
-Swam at West Gwinnett Pool since we are Duluth most of the weekend for wedding

Monday- May 30, 2011

300 Swim
200 Kick
100 Drill

(4x)
3 x 50
-Drill, swim, build
-Odd rounds free @ :50, even stroke @ :60

15 x 100 Pull
-5 Buoy, Paddles, Snorkel @ 1:30
-5 Buoy, Paddles, Snorkel @ 1:20
-5 Buoy & Paddles @ 1:15
-Hold strong pace

400 Free, Back by 50's

5 x 300 @ 6:00
-100 kick fast, 100 swim moderate free, 100 kick fast

200 EZ Warmdown
__________________

5000 SCY
About 1 hr 40 min

-Swam with PCB Masters @ 6:30 AM while on vacation (45 min drive from Destin)
-Held 1:13, 1:12, 1:11 by each 5 100's pull
-Did some dryland after (core) on my own

Thursday- May 26, 2011

1 x 400 Choice @ :30 rest
3 x 100 Free @ 1:45
1 x 300 Choice @ :30 rest
3 x 100 Free @ 1:40
1 x 200 Choice @ :30 rest
3 x 100 Free @ 1:30

1 x 200 Kick @ 4:30
3 x 100 Kick @ 2:20
4 x 50 Kick @ 1:10

15 x 100 Pull @ 1:30
4 Aerobic, 1 FAST

100 EZ
______________________

4100 LCM
About 1 hr 20 min

-First LCM practice of the year, just wanted to make it and get a feel
-Held 1:15-1:17 on Aerobic 100's pull, 1:08 on FAST

Wednesday- May 25, 2011

400 Swim
200 Kick
200 Pull
200 Drill

3 x 300 @ :20 rest
-Negative Split and broken at 150
-at 150 do 10 press outs, take :05 and go
:30 rest

8 x 50 Kick @ 1:00
1:00 rest

3 x 300 @ 4:00
-100 free, 50 back
:30 rest

8 x 50 Kick w/ fins @ 1:00
-25 UW/25 fly on back
1:00 rest

3 x 300 Pull @ 4:00
-Snorkel, Buoy, Paddles
-Desc 1-3
:30 rest

8 x 50 swim w/ fins
-3 @ :35, 1 @ 1:00

100 EZ
___________________

5000 SCY
About 1 hr 25 min

-Good little workout that wore me out cause I've been pretty inconsistent in workouts lately (doing them!)
-Mostly 1:50-1:43 on neg. split 300s
-Desc down to 3:23 on last 300 pull
-Make all 50's with fins swim, holding :30 or under

Tuesday- May 24, 2011

Drylands:

(3x)
-Choice of 10 exercises and between 15-25 reps depending on the exercise
-Go one exercise to the next, your rest is "active" and only the time it takes to get going on the next exercise
-Rest 1-2 minutes between rounds

Did some extra should exercises with tubing (stability exercises)

___________________

About an hour

Monday- May 23, 2011

600 Swim
200 Kick
600 Pull
200 Drill

(4x)
1 x 50 Drill @ 1:00
1 x 25 Swim @ :30
1 x 50 Drill @ 1:00
1 x 25 Swim @ :30

-IM Order

4 x 25 FAST @ :45
IM Order, work on perfect stroke

200 EZ
_________________________

2500 SCY
About an hour

-Hadn't planned a workout since I thought the pool was switching over to LCM (not until Weds) night. Didn't really want to do much as I did a bunch of Open Water swimming at SwimFest yesterday

Friday- May 20, 2011

1 x 400 Choice @ 6:40
3 x 100 @ 1:40
1 x 300 Pull @ 4:30
3 x 100 @ 1:30
1 x 200 Pull @ 3:00
3 x 100 @ 1:20

1 x 200 Kick @ 4:00
3 x 100 Kick Desc 1-3 @ 2:00
4 x 50 Kick @ :55

(4x)
3 x 75 @ 1:30
#1: free-stroke-free by 25
#2: stroke-free-stroke
#3: stroke, build to FAST

15 x 100 @ 1:30
-Hold 1:10 or better, aerobic
-#5, 10, 15 FAST

200 EZ
______________________

5100 SCY
About 1 hr 40 min

Thursday- May 19, 2011

Open Water Swim:

Swam with Malena Hankins this morning up on Lake Allatoona (while her husband, John, support kayaked for us). She was just starting when I showed up so I waited to join in on the next lap. Water was up, clear, and flat...perfect. Only thing was temp....with the cooler temps this week (dropping in the 40's at night) the water cooled quite a bit since last Saturday. My guess is that it was about 70ish. So I jumped in and goosebumps right away. It took a good 15 minutes to really warm up. The cold mostly bugs my inner ears more than anything, but it wasn't bad. Once I got going it felt great.

So I did one lap swim, one pull with buoy and paddles (picked up from shore real quick) and the final lap swim. Malena and I pushed the last 1/2 mile to the finish. So she did a little over 4 miles and me a little over 3 (5k). Probably swam about 70-75 minutes for me I'd guess.

Wednesday- May 18, 2011

4 x 150 Swim @ :20 rest
1 x 300 Pull
4 x 100 Swim @ 1:30
1 x 400 Pull

1 x 200 Kick @ 4:15
1 x 100 Kick @ 2:00
2 x 50 Kick @ :50

(3x)
1 x 100 Easy @ 2:00
1 x 100 FAST @ 2:00
1 x 50 Easy @ 1:00
1 x 50 FAST @ 1:15
-Middle round Stroke

3 x 400
#1: IM- 50 Drill/50 Swim
#2: 50 Free/50 Stroke
#3: Free, Neg Split

200 EZ
________________________

4400 SCY
About 1 hr 15 min

-:58, 1:03-:04 (Back), :57 on 100's
-:27, :29, :26 on 50's

Monday- May 16, 2011

400 Swim
200 Kick
300 Pull
100 Drill

(4x)
3 x 50 @ 1:00
easy, build, fast

50 EZ

(3x)
1 x 300 @ 4:00
1 x 200 @ 2:40
1 x 100 FAST @ 2:00

50 EZ

5 x 200 Pull @ 2:45
-Snorkel & Paddles

100 EZ
_________________

4600 SCY
About 1 hr 20 min

-Held about 1:01-1:02 on 100's fast
-Had a hard time sprinting after Sat's swim. It may take a few days to get back into it.

Saturday- May 14, 2011

Open Water Swimming:

Swam with the "Swim with Pete" group up on Lake Allatoona this morning. Malena and Marianne were also there. Conditions were perfect (air 65-70, overcast to mostly cloudy, calm and clear water, water about 76 I'd guess). I did 5 laps of the 1.2 mile course and then another loop of the inner cove to get to 10K. Then after I tried to swim out to Malena to do one more lap but she had too big a lead for me to catch her and I had started to cool down and get stiff. I swam with one other guy and "buddied" up on the swim which always makes it a bit better. I didn't set out to do so much, but I felt pretty easy and got into a good rhythm so why not.....plus I've been slacking this week. Marianne did 5K and Malena swam until WAY after everyone was gone and did 8 laps (about 10 miles!!) Malena is a OW distance stud (or is it studette?!)

10.5K
About 1 hr 50 min (but I didn't have a watch)

Thursday- May 12, 2011

300 Swim
200 Kick
300 Pull
4 x 50 Build

2 x 300 @ 4:00
12 x 25 @ :30 (4 fly, 4 back, 4 breast)
4 x 150 @ 2:00
12 x 25 @ :30 (4 fly, 4 back, 4 breast)
6 x 100 @ 1:20
12 x 25 @ :30 (4 fly, 4 back, 4 breast)

(4x)
4 x 50 Kick w/ fins @ :50
1 x 100 IM Strong @ 1:45

100 EZ
______________

5000 SCY
About 1 hr 30 min

Tuesday- May 10, 2011

2 X 250 @ 4:15
2 X 200 @ 3:00
3 X 100 @ 1:30
8 X 50 kick @ 1:00

(4x)
1 X 150 Moderate/aerobic @ 2:15
1 X 75 FAST @ 1:45

50 EZ

(4x)
2 X 50 build to fast @ 1:00
1 X 100 FAST @ 1:45
2 X 50 FAST @ 1:00
-Odd rounds: Pull w/ Buoy & Paddles
-Even rounds: Pull w/ Paddles only

50 EZ

8 X 50 @ 1:15
25 underwater/25 FAST

4 X 50 easy 1:00
_____________________

4400 SCY
About 1 hr 30 min

-Held :42 on 75's fast
-Held :57-:58 on odd pull set, :56 and :55 on even
-Good speed workout

Monday- May 9, 2011

400 Swim, 200 Kick, 300 Pull, 100 Drill

8 x 125 @ 2:00, 1:55, 1:50, 1:45
-25 left arm fly, 25 right arm fly, 25 fly, 50 free
-desc interval 1-4, 5-8

10 x 75 @ 1:15
-25 Back drill, 25 Back, 25 free

8 x 100 @ 2:00
-50 kick, 50 free
-1 ez, 1 kick fast, 1 free fast, 1 all fast x 2
50 easy

10 x 50 Pull @ :50
-BR 3, 5, 7

100 easy
___________________

4200 SCY
About 1 hour 15 min

Friday- May 6, 2011

300 Swim
200 Kick
200 Pull
6 x 50 Build @ :20 rest

10 x 75 @ 1:15
Odd: 25 Drill, 50 Free
Even: 25 Drill, 50 Back

12 x 100
3 Free @ 1:15
1 IM @ 1:30

12 x 75 @ 1:10
Odd: 25 Kick, 50 Free
Even: 25 Kick, 50 Back

12 x 50
2 Swim @ :40, 1 Kick @ 1:00

12 x 25 @ :30
Odd: Drill
Even: Sprint FAST

5 x 50 EZ @ :55
_________________

5000 SCY
About 90 minutes

-Held 1:06-1:08 on 100's @ 1:15
-Held :30-:32 on 50's @ :40

Thursday- May 5, 2011

250 Swim
250 Kick
250 Pull
250 Drill

16 x 50 @ 1:00
-4 of each stroke
-Drill, Pull, Build, Swim

10 x 100 Free
-Hold 1:05 or better
-3x (1 @ 1:30, 1 @ 1:20, 1 @ 1:10)
-Make last one

200 EZ
______________

3000 SCY
About an hour

-Short practice due to helping a Triathlete out today with his stroke
-Held 1:05-1:06

Tuesday- May 3, 2011

5 x 100 Swim @ :15 rest
5 x 100 IM Drill @ :15 rest

12 x 25 Fly @ :30
-odd: Drill, even: swim

500 Free Negative Split @ :30 rest
200 IM @ :20 rest
100 Kick @ :20 rest
12 x 25 Back @ :30

400 Free Neg Split @ :30 rest
200 IM @ :20 rest
100 Kick @ :20 rest
12 x 25 Breast @ :30

300 Free Neg Split @ :30 rest
200 IM @ :20 rest
100 Kick @ :20 rest
12 x 25 Kick @ :30

200 Free Neg Split @ :30 rest
200 IM @ :20 rest
100 Kick @ :20 rest
4 x 50 EZ Warmdown @ 1:00
______________________

5000 SCY
About 90 min

-Aerobic workout, nothing really fast

Monday- May 2, 2011

300 Swim
3 x 100 Drill
200 Swim
2 x 100 Kick

10 x 100 @ 1:30
-4 Build, 3 Desc, 3 Strong
1/2 lap easy out and back

10 x 75 @ 1:20 Stroke
-4 Build, 3 Desc, 3 Strong
1/2 lap easy out and back

10 x 50 Kick @ 1:10
-4 Build, 3 Desc, 3 Strong
1/2 lap easy out and back

5 x 200 Pull @ 2:40
-3 w/ Snorkel/Paddles/Buoy, last 2 just buoy and paddles
-Desc 1-5
1/2 lap easy out and back

10 x 25 Kick UW w/ fins @ :30

100 EZ
_________________

4700 SCY
About 1 hr 25 min

-Desc to 1:03 then held 1:02-1:03 on 100's strong
-Held :50-:51 on 75's back
-Held :39-:40 on 50's kick
-Desc down to 2:02 on 200 pull

Friday- April 29, 2011

(2x)
200 swim
4x 50 drill
100 kick

10 x 75 @ 1:20
50 non free drill, 25 choice build

(2x)
200 IM build relaxed @ :20/:25 seconds rest
100 IM or Stroke fast
50 EZ at end of Rnd 2

10 x 50 kick @ 1:10/1:00
1-5 relaxed, 6-10 strong

(2x)
150 free build @ :20/:25 seconds rest
100 Free strong
50 EZ at end of Rnd 2

10 x 25 @ :30
1-5 build choice, 6-10 choice fast

(4x)
25 no breather easy, 50 relaxed
___________________

4000 SCY
About 90 minutes

-1:08 and 1:06 on 100 IM's FAST
-:58 on both 100 frees FAST

Thursday- April 28, 2011

500 swim every 4th length stroke drill
500 swim every 4th length kick

8 x 100 @ 1:30
-1-4 (50 build 50 moderate)
-5-8 (75 build 25 moderate)

3 x 400 Free @ 5:20
-aerobic, hold 1:15 pace

6 x 100 kick/swim @ 1:45
-50 kick 50 stroke drill

3 x 300 Pull @ 4:00
-BR 3,5,7 by 300
-Paddles & Buoy

100 easy
_______________

4600 SCY
About 1 hr 20 min

-Aerobic, recovery type day
-Just wasn't feeling like going hard today, plus pool was really cloudy and you couldn't see more than 10 yards in front of you.

Wednesday- April 27, 2011

300 Swim
300 IM Drill
4 x 100 Free Build @ :20 rest

10 x 50 Kick Build @ 1:10

20 x 50
-2 Drill @ 1:00, 3 FAST @ 1:15 Choice
50 EZ

15 x 100 Pull @ 1:30
-3 w/ Paddles & Snorkel, hold 1:10 or under
-2 w/ Paddles only FAST
50 EZ

500 Kick w/ fins on back
-alternate 100 Fly SDK, 100 Back kick

100 EZ
________________

4200 SCY
About 1 hr 30 min

-Held 50's :30 or under (Fly, back and free)
-Held 1:01-1:03 on Fast 100's pull

Secret Tip – Dryland Exercise

Great Dryland Excercises from Gary Hall Sr. and Sabir Muhammad

Secret Tip – Dryland Exercise

Monday- April 25, 2011

200 Free
200 Drill
200 Kick
200 Drill
200 Swim

12 x 75 Drill, IM Order @ :15 rest

12 x 150
-4x (2 Pull FAST, 1 Swim Easy)
-Fast @ 2:00
-Easy @ 3:00

12 x 100 @ 2:00
-2 Kick FAST, 1 EZ Swim, 2 Stroke FAST, 1 EZ, 2 Kick FAST, 1 EZ, 1 Free FAST, 2 EZ
___________________

5000 SCY
About 1 hr 30 min

-Held 1:29 (#7) to 1:33, mostly 1:31-1:32
-Fast kicks were about 1:25, Backs 1:07, Free :57
-Felt good after taking some time off from the pool to get over this sinus infection/cold I've had for 2 weeks

Wednesday- April 20, 2011

WARM UP:
3 X 250 4:00
3 X 100 1:30
5 X 50 :50

1 X 400 free 6:00
4 X 100 free 1:30
1 X 200 kick 4:30
2 X 100 kick 2:15
1 X 50 swim 1:00
1 X 300 IM 5:15
3 X 100 stroke(choice) 2:00

9 X 100 free 1:45
Descend 1-3/4-6/7-9
50 EZ

1 X 500 pull

WARM DOWN: 4 X 50 easy 1:00

__________________

4800 SCY
About 1 hour 30 min

-First day back in the pool after Y Nats
-Still sick, but feeling a bit better today so I thought I'd have a go of it
-1:03, 1:02, 1:02 on 3rd 100's of descend set

Sunday- April 17, 2011

YMCA Masters Nationals, Ft. Lauderdale- Day 4

Warmup:
400 swim
100 Kick
100 Pull
100 Drill

2 x 50 Build
2 x 25 Fast

200 Mixed Free Relay (5th):
Greenville SC 'B' 1:46.27 8
1) Ibarguen, Alison O W48 2) Scott, Leslie A W46
3) Gant, Rick A M43 4) Palm, Jeff A M39
26.11 56.23 (30.12)
1:23.13 (26.90) 1:46.27 (23.14)

100 Free (4th):
Palm, Jeff A 39 Greenville SC 51.12
24.54 51.12 (26.58)

50 Back (1st):
Palm, Jeff A 39 Greenville SC 26.02

-Not too bad of a day to finish up the meet
-Coughing my head off from whatever I have, its not improving
-Will take a few days off and start back training to get a jump on the LCM season this summer and Master Nationals in Auburn in August.

For the 50 and 100 Backstrokes:

Saturday- April 16, 2011

YMCA Masters Nationals, Ft. Lauderdale- Day 3

Warmup:
400 Swim
200 Kick
200 Pull
200 Drill

4 x 50 Build
2 x 25 Fast

500 Free (2nd):
Palm, Jeff A 39 Greenville SC 5:10.28
28.34 58.77 (30.43)
1:29.93 (31.16) 2:01.74 (31.81)
2:33.49 (31.75) 3:05.08 (31.59)
3:36.72 (31.64) 4:08.59 (31.87)
4:40.58 (31.99) 5:10.28 (29.70)

50 Free (5th):
Palm, Jeff A 39 Greenville SC 24.00

200 Men's Free Relay (6th):
Greenville SC 'A' 1:37.33
1) Jacobson, David R M51 2) Rice, Bryan M45
3) Gant, Rick A M43 4) Palm, Jeff A M39
24.10 47.96 (23.86)
1:13.93 (25.97) 1:37.33 (23.40)

-Pleased with my 500 Free for how I feel (coughing, stuffiness, snot, etc). Got a little tired towards the end and the second to last 50 is the one that cost me the heat win.

____________________
2600 SCY with warmdown

Friday- April 15, 2011

YMCA Masters Nationals, Ft. Lauderdale- Day 2

Warmup:
600 Swim
200 Kick
400 Pull
200 Drill

2 x 50 Build
2 x 25 FAST
50 EZ

200 Free (4th):
Palm, Jeff A 39 Greenville SC 1:53.85
26.03 54.76 (28.73)
1:24.02 (29.26) 1:53.85 (29.83)

100 Back (1st):
Palm, Jeff A 39 Greenville SC 58.02
28.72 58.02 (29.30)

400 Free Relay (5th):
Greenville SC 'A' 3:42.10
1) Stuart, Steven J M42 2) Rice, Bryan M45
3) Long, Douglas A M57 4) Palm, Jeff A M39
28.17 58.93 (58.93)
1:23.96 (25.03) 1:52.22 (53.29)
2:20.25 (28.03) 2:50.44 (58.22)
3:15.00 (24.56) 3:42.10 (51.66)


________________________
About 3200 SCY with warmup, events, warmdown

-Not a great day, coming down with something....sinuses, throat, cough...bullshit. I'm pissed.
-Taking meds tonight and relaxing, hoping for under 5:10 in 500 free
-Had a GREAT late lunch with Michelle McCarthy (and her son and daughter) who I swam with at S. Carolina. GREAT to catch up!

Thursday- April 14, 2011

YMCA Masters Nationals, Ft. Lauderdale- Day 1

Morning Warmup
600 EZ

Main Warm-up
600 Swim
200 Kick
400 Pull
200 Drill

4 x 50 Build @ 1:15
1 x 100 @ 1000 Pace
100 EZ

Warm-up before event:
600 Swim
2 x 50 Build
100 EZ

1000 Free:
2 Palm, Jeff A 39 Greenville SC 10:43.69
28.76 1:00.77 (32.01)
1:32.96 (32.19) 2:05.70 (32.74)
2:38.27 (32.57) 3:10.83 (32.56)
3:43.17 (32.34) 4:15.44 (32.27)
4:48.22 (32.78) 5:20.94 (32.72)
5:53.31 (32.37) 6:25.73 (32.42)
6:58.07 (32.34) 7:30.87 (32.80)
8:04.03 (33.16) 8:36.99 (32.96)
9:09.96 (32.97) 9:43.16 (33.20)
10:14.89 (31.73) 10:43.69 (28.80)

600 Warmdown

_______________________

4800 SCY

Wednesday- April 13, 2011

AM Swim:
800 Swim
400 Kick
600 Pull
200 Drill

4 x 25 Kick UW w/ Fins @ :45
______________

2100 SCY
About 45 min

PM Swim:
1000 Cruise in Competition Pool @ HOF Pool in Ft. Lauderdale
About 20 min

Tuesday- April 12, 2011

600 Swim
200 Kick
400 Pull
200 Drill

8 x 50 @ 1:15
-Desc 1-4, 5-8
-4 Free, 4 Back

50 EZ

4 x 100 Pull w/ Paddles @ 1:45
-Odd: Hold under 1:05
-Even: Hold 1:10-1:15

50 EZ

8 x 25 Kick UW w/ fins @ :45
-Odd: EZ UW SDK
-Even: FAST UW SDK

200 EZ Warmdown
________________

2700 SCY
About an hour

-1:03, 1:10, 1:01, 1:08 on 100's pull

Monday- April 11, 2011

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, 2:12 on 400 broken
-Held :29-30 on 50's 500 pace

Sunday- April 10, 2011

800 Swim
400 Kick
600 Pull
200 Drill

4 x 50 @ 1:10 Build
Odd: free
Even: back

2 x 100 Free @ 2:00
-1000 Pace

200 EZ
___________________

2600 SCY
About 45 min

-1:03, 1:04 on 100's

Saturday- April 9, 2011

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

-3:04/2:47 on broken 500

Thursday- April 7, 2011

250 Swim
250 Kick
250 Pull
250 Drill

1 x 800 Broken :15 @ 400
-First 400 hold 1:15 or under
-Second 400 hold sub 1:10

6 x 50 Kick @ 1:10

6 x 50 Back @ 1:15
1-3: Perfect Stroke
4-6: Desc 1-3

3 x 100 Free @ 2:00
Desc 1-3 to 85/90%

12 x 50 @ :60
Odd: Perfect Stroke
Even: 1000 Race Pace

200 EZ Warmdown
__________________

3500 SCY
About 1 hr 15 min

-Swam at Destin YMCA outside, water was about 82...night and day from yesterdays 84. Felt great. Plus it was a bit cloudy and windy, cool outside.
-4:55/4:33 on broken 800, felt good
-descended down to :30 on 50 back, 1:10, 1:03, :58 on 100's
-Held :29-:30 on 50's pace
-Really felt good today on my first day of taper

Wednesday- April 6, 2011

400 Swim
200 Kick
200 Pull
200 Drill

16 x 50 @ :55
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 @ 2:00 Desc 1-3
3 x 200 Pull (Paddles & Buoy) @ 2:45 Desc 1-3
3 x 300 Free @ 4:15 Desc 1-3

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

200 EZ
_________________

4000 SCY
About 1 hr 15 min

-Swam at Destin YMCA outside, water was about 83-84 though...argh!
-1:26 on 100 kick, 2:06 on pull, 3:23 on 300

Tuesday- April 5, 2011

500 Swim
200 Kick
200 Drill
100 Build

4 x 200 Pull (Paddles & Snorkel) @ 2:45

4 x 200 Broken Free @ 3:30, Desc 1-4
-Break :10 @ 75/150

4 x 200 Pull (Paddles & Snorkel) @ 2:45

4 x 200 Broken Free @ 3:30, Desc 1-4
-Break :10 @ 75/150

1 x 600 Kick (50 Mod/25 FAST)

200 EZ
________________

5000 SCY
About 90 min

-Swam at Destin YMCA outside
-Held 2:25 on pulls, desc down to 2:03 on broken 200's
-Was pretty full still from late lunch and did not feel too good the last 1500 of practice. Note to self....don't pig out at lunch!

Monday- April 4, 2011

300 Swim, 200 Kick, 300 Pull, 200 Drill

10 x 75 @ :15 rest
odd: 25 Fly/ 25 Fr DPS/ 25 Fr Build
even: 25 Fr/ 25 Bk DPS/ 25 Bk Build

4 x 100 Pull @ 1:25 Build, 4 x 100 Fr Desc 1-4 @ 1:25
8 x 50 FAST Fr @ 1:15
3 x 100 Pull @ 1:25 Build, 3 x 100 Fr Desc 1-3 @ 1:25
4 x 50 Fr FAST @ 1:15
2 x 100 Kick Build @ 2:15, 2 x 100 Kick Desc 1-2 @ 2:15
4 x 25 Bk FAST @ :45

300 EZ
--------------

4500 SCY
About 1 hr 30 min

-Swam at Destin YMCA Outside
-Held 1:05-1:07 on 100's pull
-Desc down to 1:03 on 100's Free
-Held :28-:29 on 50's
-Had a tough time with back as the facility had no flags, plus it was hard to adjust to swimming straight on back with the winds and clouds.

Friday- April 1, 2011

5 x 100 Choice
5 x 100 Drill Choice

12 x 25 Drill/Swim Fly @ :30

500 Free Neg. Split @ :20 rest
200 Pull w/ Paddles & Snorkel @ :20 rest
100 Kick @ :20 rest
12 x 25 Kick Fly on Back/Back @ :30

400 Free Neg. Split @ :20 rest
200 Pull w/ Paddles & Snorkel @ :20 rest
100 Kick @ :20 rest
12 x 25 Fly Drill/Fly @ :30

300 Free Neg. Split @ :20 rest
200 Pull w/ Paddles & Snorkel @ :20 rest
100 Kick @ :20 rest
12 x 25 Back Drill/Back Swim @ :30

200 Free Neg. Split @ :20 rest
200 Pull w/ Paddles & Snorkel @ :20 rest
100 Kick @ :20 rest
12 x 25 Free Drill/Free Swim @ :30

4 x 50 EZ @ 1:00

______________________

5200 SCY
About 1 hr 35 min

Thursday- March 31, 2011

200 Swim
200 Kick
200 Pull
200 Drill
200 Scull

8 x 50 @ :50
1-4 Free, desc
5-8 Choice, desc

6 x 200 Kick @ 3:45
Odd: Free
Even: Choice

100 EZ

6 x 200 Pull @ 2:40
-Paddles & Snorkel

6 x 100 Kick w/ Fins @ 1:25

Vertical Kick:
2 Min Dolphin kick, 2 Min Free, 1 Min Dolphin, 1 Min Free
100 Free Strong

200 EZ
________________

4800 SCY
About 1 hr 35 min

-Emphasis on kicking/legs
-1:04 on last strong 100

Wednesday- March 30, 2011

Dryland:
200 Various Abs

(4x)
1 x 25 pulls on Vasa Trainer
1 x 15 Squats

Swim:
800 Swim
400 Kick
600 Pull
200 Drill

10 x 50 Drill, choice @ :60
10 x 25 w/ fins & noseclip @ :45
Odd: UW SDK
Even: FAST Swim, choice

250 EZ
____________________

3000 SCY
About 60 minutes

Tuesday- March 29, 2011

300 Swim
300 Reverse IM Drill
200 Kick
4 x 50 Build @ 1:00

2 x 300 Free @ 4:00
12 x 25 @ :30 (4 Fly, 4 Back, 2 No Breathers, 2 1-Breath)
4 x 150 Free @ 2:00
12 x 25 @ :30 (4 Fly, 4 Back, 2 No Breathers, 2 1-Breath)
6 x 100 Free, 2 @ 1:25, 2 @ 1:15, 2 @ 1:05
12 x 25 @ :30 (4 Fly, 4 Back, 2 No Breathers, 2 1-Breath)
100 EZ

(4x)
4 x 50 Kick @ 1:00
1 x 100 Choice Strong @ 2:00

200 EZ
_______________

5200 SCY
About 1 hr 35 min

-Missed the 2nd 100 on 1:05, a bit tired and run down from the meet and going right back into training.

Monday- March 28, 2011

200 Swim
200 Kick
200 Pull
200 Drill
200 Swim

12 x 75
(2x)
3 IM @ 1:20
3 Free @ 1:10

12 x 200 Pull
3 IM w/ Buoy only, desc 1-3 @ 3:15
3 Free w/ Paddles & Buoy, desc 1-3 @ 2:45
3 Free w/ Paddles & Snorkel, desc 1-3 @ 2:45
3 Free w/ Paddles & Buoy, desc 1-3 @ 2:45

10 x 50 Kick w/ Fins @ 1:00
-keep all of them under :30

200 EZ
____________________________

5000 SCY
About 1 hr 30 min

-Taken from what I did a year ago prior to Nationals. I'm going to do the exact same routine from now to Y Nats
-2:07, 2:15, 2:04 on 200's Pull (free)
-Kept all 50's kick :30 or under

Sunday- March 27, 2011

St. Pat's- Day 2:

500 Free: 5:17.25
1:00.34
2:04.59 (1:04.25)
3:09.35 (1:04.76)
4:14.12 (1:04.77)
5:17.25 (1:03.13)

50 Back: 26.51

100 Fee: 52.27
25.08
52.68 (27.6)

-Much better day than the first day. Okay with my times, not great, but not bad. Looking forward to tapering in 1-1/2 weeks.

Saturday- March 26, 2011

St. Pat's Meet- Day 1:

1000 Free: 11:16.04
1:03.37
2:10.61 (1:07.24)
3:18.06 (1:07.45)
4:25.22 (1:07.16)
5:33.57 (1:08.35)
6:41.53 (1:07.96)
7:51.27 (1:09.74)
9:01.31 (1:10.04)
10:09.10 (1:07.79)
11:16.04 (1:06.94)

50 Free: 24.15

200 Free: 1:56.38
27.18
56.66 (29.48)
1:26.75 (30.09)
1:56.38 (29.63)

-Will put official times and splits once I have access to them
-Not bad, but not great swims. The meet is pretty small so it makes competition kind of tough in some events.

Friday- March 25, 2011

800 Swim
400 Kick
600 Pull
200 Drill

15 x 50 @ :50
-5 Free Build, 5 Pull (hold :32), 5 Back w/ Fins (work streamline off walls)

1 x 100 @ 1000 Pace (1:03-1:04)

150 EZ
______________

3000 SCY
About 1 hour

-Prepping for St. Pats meet this weekend
-Calf still strained but doesn't really bother me swimming. The only time I feel it is bouncing off the walls on turns. It will also hinder starts. I just don't want to make it worse before Y Nats so we'll see how it goes this weekend.
-1:04 on 1000 paced 100.

Thursday- March 24, 2011

200 Swim
200 Kick
200 Pull
200 Drill
200 Choice

8 x 100 @ 1:45
Odd: 50 kick/50 back
Even: 50 kick/50 free build

4 x 50 Desc @ :50 400, every 4th lap sprint :30 rest
4 x 50 Desc @ :50 300, every 4th lap sprint :30 rest
4 x 50 Desc @ :50 200, every 4th lap sprint :30 rest
4 x 50 Desc @ :50 100, every 4th lap sprint :30 rest

4 x 50 Back w/ Fins STRONG (work streamline & turn) @ :50

200 EZ
______________

4000 SCY

-Backing off just a tad for meet this weekend, will go 2-3K tomorrow easy. Plus I'm a bit beat up at the moment (calf, shoulder)

Wednesday- March 23, 2011

(4x)
150 swim
100 Drill

12 x 75 @ 1:20
Odd: 25 kick, 50 drill
Even: 25 kick, 50 free

3 x 200 Pull @ 2:30 Desc 1-3
3 x 75 IM @ 1:10
3 x 150 Pull @ 2:00 Desc 1-3
3 x 75 IM @ 1:10
3 x 100 Pull @ 1:15 Desc 1-3
3 x 75 IM @ 1:10

2 x 100 IM @ 1:30
3 x 75 Kick @ 1:30
2 x 100 IM @ 1:30
3 x 50 Kick @ 1:00
2 x 100 IM @ 1:30
3 x 25 Kick @ :30

5 x 50 @ :50
-Breathe every 7-5-7-5-3 by 50's

___________________

5000 SCY
About 1 hr 25 min

-2:10 on 200, 1:37 on 1:50, 1:01 on 100

Monday- March 21, 2011

500 Swim
200 Kick
300 Drill

(5x)
100 Kick @ 2:00
3 x 50 free @ :45 Desc 1-3

(3x)
3 x 125 free @ 1:45 Desc 1-3
6 x 25 (back, fly back by round) @ :30
-Do middle round 125's pull w/ paddles only

100 EZ

12 x 50 @ :50
1-4: 25 build/25 mod
5-8: 2 Fast/25 Mod
9-12: Pull w/ Paddles Strong

20 x 25 @ :30
odd: UW w/ fins & nose clip fast
even: ez

200 EZ
____________________

5225 SCY
About 1 hr 35 min

-Swam at Panama City Beach Aquatic Center

Sunday- March 20, 2011

Drylands:

Run
About 4.25 miles
About 45 min

-Ran down here in Destin, Fl today!
-Real foggy this AM, but warm and humid obviously
-Felt something pop just a bit on bottom of calf towards the end of my run. Hopefullynothing serious, but its still tight/sore 6 hours later. Icing now!

Friday- March 18, 2011

200 Swim, 200 kick, 200 pull, 200 drill, 200 swim

8 x 100 @ 1:45
50 kick, 50 drill

8 x 200 @ 2:30
2 Pull w/ Snorkel, buoy, paddles
2 Pull w/ Buoy, paddles
2 Pull w/ Paddles only
2 Swim
-Hold 2:15-2:20 on all

8 x 100 @ 1:30
Odd: 25 Fast/75 Mod
Even: 50 Fast/50 Mod

12 x 75 @ 1:15
4 stroke, 4 swim w/ fins, 4 free
Desc each 1-4

200 EZ
_____________

5300 SCY
About 95 min

-Held all 200's between 2:15-2:20

Thursday- March 17, 2011

(4x)
150 Swim
100 Drill

6 x 150 @ 2:15
-Tennessee Tumbler turns

1 x 300 Free @ 4:00
6 x 25 Breast @ :30
1 x 300 Free @ 4:00
6 x 25 Back @ :30
1 x 300 Free @ 4:00
6 x 25 Fly @ :30

(4x)
1 x 200 Pull @ 2:30
2 x 25 no breather @ :30

(8x)
1 x 50 Kick @ :60
2 x 25 (1 ez, 1 sprint) @ :30

200 EZ
_________________

5250 SCY
About 1 hr 35 min

-Felt great, my free really felt in sync (legs, arm, breathing)
-3:40, 3:36, 3:30 on 300's pretty easy
-200's pull held 2:15's
-Sprints felt great, controlled, strong, and fast!

Wednesday- March 16, 2011

Drylands:

Running:
3.25 Miles
30 min 50 sec
-ran all but about 2 min

Circuit:
(3x)
Capt. chair leg raises 1 x 15
Squats w/ Medicine Ball 1 x 15
Torso Twists w/ Tubing 1 x 15 (each side)
Shoulder Press 1 x 15
Plank 1 x 40 sec
Lateral Raises 1 x 15
Medicine ball sit ups 1 x 25
Front Raises 1 x 15
Mountain Climbers 1 x 12
Tricep Kickbacks 1 x 15 (each arm)
Stability Ball Knee Tucks 1 x 15
Bicep Curls
Internal Rotator 1 x 15 (each arm)
Exterior Cuff 1 x 15 (each arm)
___________________

About 35 Min

Total Time: About 1 hr 15 min

Tuesday- March 15, 2011

(2x)
250 Swim
150 Drill
100 Kick

20 x 25 @ :30
odd: 1/2 lap SDK, 1/2 lap free
even: Fly

20 x 100
4 Pull Free @ 1:20
1 kick @ 2:00
3 Pull Free @ 1:15
2 kick @ 2:00
4 Pull Free @ 1:15 (Paddles & buoy)
1 kick @ 2:00
3 Pull Free @ 1:10 (Paddles & buoy)
2 kick @ 2:00

20 x 50 @ :50
(2x)
5 back
5 kick fly on back w/ fins

20 x 25 @ :30
5 Build, 5 Descend, 5 Fast, 5 easy
_______________________

5000 SCY
About 1 hr 35 min

-Held 1:03-1:05 on all 100's, last 3 on 1:10, held 1:02-1:03
-Swam at Central, pump was broke. Pool down 4 inches and murky, no circulation...I bit nasty looking, but felt good and cool compared to Mt. View yesterday.

Monday- March 14, 2011

350 Swim, 250 Drill, 150 Kick
5 x 50 @ :15 rest, desc 1-5

(6x)
50 Kick, 100 Build @ 2:30

3 x 200 Free @ 2:30
3 x 100 Stroke @ 1:30
2 x 200 Free @ 2:30
2 x 100 Stroke @ 1:30
1 x 200 Free @ 2:30
1 x 100 Stroke @ 1:30

(4x)
1 x 150 Kick Strong @ 2:45
4 x 50 Stroke @ :50

4 x 25 No Breather Easy @ :30
100 EZ
______________

5300 SCY
About 1 hr 40 min

-Was sick over the weekend with 36 hour bug and didn't eat for 24 hours. Stomach felt bloated and got a fever for 12-hours
-Felt fine in the water, a little week, but my stomach was still a bit tight and felt bloated again after swimming
-Held 2:20's on 200's and 2:13 on last one. Did some of the 100's free just cause I felt a bit bad

Friday- March 11, 2011

400 Swim, 200 Kick, 200 Pull, 200 Drill

8 x 50 @ :50
Odd: Stroke
Even: Free Build

1 x 600, Negative Split @ 8:00
1 x 400 Pull @ 6:00
2 x 300, Negative Split @ 4:00
1 x 300 Pull @ 4:30
3 x 200, Desc 1-3 @ 2:40
1 x 200 Pull @ 3:00
4 x 150, Desc 1-4 @ 2:00
1 x 100 Pull @ 1:30

(4x)
1 x 100 Kick FAST @ 1:45
1 x 50 Choice @ 1:15

200 EZ
_________________

5600 SCY
About 1 hr 40 min

-Died around the 150's. It wasn't that hard, but I'm just worn out
-600: 3:45/3:37, 300: 1:50/1:45, 200: down to 2:20, 150: down to 1:38
-100's kick: 1:30-1:33

Thursday- March 10, 2011

400 Swim
200 Kick
200 Pull
200 Drill

6 x 100 Free @ 1:20, Desc 1-3,4-6
6 x 25 FAST @ :30
1:00 rest

6 x 100 Back @ 1:30, Desc 1-3,4-6
6 x 25 Back FAST @ :30
1:00 rest

4 x 100 Free @ 1:20, Desc 1-4
8 x 25 FAST @ :30
1:00 rest

4 x 100 Back @ 1:30, Desc 1-4
8 x 25 Back FAST @ :30
1:00 rest

400 Kick, every 4th lap all out
1:00 rest
4 x 100 Pull w/ Paddles & Snorkel @ 1:20
1:00 rest
4 x 50 FAST, Choice @ :60
1:00 rest
4 x 25 Kick UW w/ fins @ :30

200 EZ
______________

5000 SCY
About 1 hr 35 min

-Swam at Dynamo (Chamblee) today on my own. Had the whole pool to myself!
-Desc 100's down to 1:03 on free, 1:10 on Backs
-:26-27 on 50's free, :31-32 on Backs

Wednesday- March 9, 2011

Drylands:
(3x)
Capt. Chair Leg raises 1 x 15
Squats w/ Medicine Ball 1 x 15
Torso Twists w/ Tubing 1 x 15 (each side)
Tricep Kickbacks 1 x 15 (each arm)
Exercise Ball Rollouts 1 x 15
Lateral Raises 1 x 15
Exercise Ball Crunches 1 x 25
Front Raises 1 x 15
Exercise Ball Knee Tucks 1 x 15
Bicep Curls
Mountain Climbers 1 x 20
Internal Cuff 1 x 15 (each arm)
External Cuff 1 x 15 (each arm)
1:00 Rest
________________
About 35-40 minutes

Run
3.25 Miles
About 36 Minutes

Tuesday- March 8, 2011

700 Swim, every 4th lap drill
300 Kick

5 x 200 @ 4:00
-100 IM, 100 Free Build

5 x 300 Pull, Strong @ 4:00
100 Kick, 100 Swim EZ

5 x 150 Pull, Strong @ 2:00
100 Kick, 100 Swim EZ

5 x 50 Kick FAST @ :60
200 EZ
______________

5100 SCY
About 1 hr 25 min

-Held 3:21-3:24 on 300's
-Held 1:35-1:38 on 150's
-Held :40-:43 on 50's

Monday- March 7, 2011

(2x)
250 Swim
150 Drill
100 Kick

1 x 500 Pull w/ Snorkel, Paddles, Buoy

20 x 25 @ :30
Odd: 1/2 lap SDK, 1/2 lap free
Even: Fly

20 x 100
4 Free @ 1:15
1 Kick @ 2:15
3 Free @ 1:15
2 Kick @ 2:15
4 Free @ 1:15
1 Kick @ 2:15
3 Free @ 1:10
2 Kick @ 2:15

20 x 50
5 Back/Drill by 25 @ :55
5 Free @ :40

20 x 25 @ :30
5 build, 5 Desc, 5 FAST, 5 EZ
_______________

5000 SCY
About 1 hr 40 min

-Held pretty much 1:05-1:08 on all 100's

Friday- March 4, 2011

400 Swim
400 Kick
400 IM (drill, swim, kick, swim by 25)

4 x 200 free @ 2:30
4 x 175 Pull @ 2:15

(2x)
1 x 200 IM @ 3:30
2 x 125 Free @ 1:35
3 x 75 @ 1:30 (1 fly, 1 back, 1 breast)
4 x 50 Free @ :45

50 EZ

6 x 150 Pull @ 2:15
-Paddles & Snorkel, cruise

200 EZ
_______________

5700 SCY
About 1 hr 40 min

Thursday- March 3, 2011

500 Swim, every 4th lap stroke
200 Kick
12 x 25 @ :30 work streamline off walls

12 x 100
4 free @ 1:20
1 Kick @ 2:10
3 free @ 1:15
1 Kick @ 2:10
2 free @ 1:10
1 Kick @ 2:10

8 x 75 @ 1:15
-37.5 fast, 37.5 EZ

8 x 75 Pull @ 1:20
-50 Fast, 25 no breather (do open turn at 50)

6 x 50 Kick @ 1:00
-37.5 Fast, 12.5 ez

4 x 50 Free @ :40
1 x 50 Kick @ 1:10
3 x 50 Free @ :35
1 x 50 Kick @ 1:10
2 x 50 Free @ :32.5
1 x 50 Kick @ 1:10

12 x 25 Kick UW w/ Fins @ :45
-FAST,2 Free, 2 SDK on back

200 EZ
__________________

4800 SCY
About 1 hr 30 min

-Held 1:07-08 on 100's, 1:03-1:05 on last two on 1:10
-Good quality workout with something fast in every set past warmup

Wednesday- March 2, 2011

Drylands:
Run about 3.25 miles
About 36 minutes

Circuit:
(3x)
Captain Chair leg raises 1 x 15
Squats w/ Medicine Ball 1 x 15
Torso Twist w/ tubing 1 x 15 (each side)
Exercise Ball Roll outs 1 x 15
Lateral Raises 1 x 15
Mountain Climbers 1 x 15
Front Raises 1 x 15
Choice of Ab 1 x 15
Bicep Curl 1 x 15
Tricep Curl 1 x 15

About 1 hr 15 min total

Tuesday- March 1, 2011

500 Swim
300 Kick
200 Pull
200 IM Drill

8 x 50 Free @ :50 (hold :32)
4 x 50 IM Order @ :60
8 x 50 Free @ :45 (hold :30)
4 x 50 IM Order @ :50

50 EZ

12 x 125 Pull @ 1:40
Breathe 3-5-3-7-3 by 25's

(3x)
1 x 75 Kick w/ fins @ 1:20
1 x 50 Fly w/ fins @ :50
1 x 75 Kick w/ fins @ 1:20
1 x 50 Back w/ fins @ :50

200 EZ
________________

4900 SCY
About 1 hr 25 min

-Made first set of 50's holding under :32, second set made about half at :30
-Held 1:27-28 on 125's pull
-Felt pretty tired and sluggish I believe due to my new BP meds. Gonna take at dinner instead of breakfast (before I swim!) and see how that works. Gonna take my body a bit to get used to it I think.

Monday- February 28, 2011

400 Swim
300 IM Drill
200 Kick
4 x 25 Build @ :30

6 x 200 @ 3:15
Odds: 100 Kick, 100 Free
Even: 100 IM, 100 Free

6 x 150
#1: 50 kick, 50 stroke, 50 free @ 2:30
#2: 50 stroke, 100 free @ 2:15
#3: 3 x 25 no breathers @ :30, 125 fast free @ 1:30

50 EZ

6 x 150
odds: 100 stroke drill, 50 stroke @ 2:15
even: 50 Finger Tip drag, 100 free fast @ 2:15

50 EZ

4 x 150 Pull @ 2:00
Breathe 3-5-7 by 50's

6 x 50 @ :50
Odd: Build
Even: Fast, choice

200 EZ
_________________

5200 SCY
About 1 hr 30 min

-Held 1:19, 1:18 on 125's fast
-Felt really strong today. Feeling like my running/ab/core work is really starting to make a difference...turns are much better
-Going to doctor today to get my BP checked. Have a feeling I'm gonna need some help with it. Its an inherited thing.

Friday- February 25, 2011

600 Swim
200 Kick
200 Pull
200 Drill

(3x)
3 x 125 @ 1:35
4 x 75 IM @ 1:15
25 EZ at end of 3rd round
:30 rest

10 x 50 Pull @ :55, :50, :45, :40
2 Back, 2 Free

10 x 75 Kick w/ Fins @ 1:15

6 x 25 @ :30
Odd: no breather free
Even: UW choice

200 EZ
_____________

5000 SCY
About 90 minutes

-Another patented workout from Keith Switzer
-Held 1:25-1:28 on 125's
-Feel like my swimming/training is finally turning a corner a bit. I'm feeling stronger and able to go harder this week.

Thursday- February 24, 2011

400 Swim

6 x 150 @ :15 rest
-50 Kick, 50 Drill, 50 Swim

8 x 25 @ :30
-odd: drill, even: build

10 x 100 Free
2 @ 1:20, 2 @ 1:15, 1 @ 1:10
2 @ 1:15, 2 @ 1:10, 1 @ 1:05

100 EZ

6 x 200 Pull @ 2:45
50 Moderate, 50 Strong

10 x 50 Kick w/ fins @ :60
-Hold :30 or better

8 x 25 w/ Buoy @ :45
-Scull (front, middle, rear)

200 EZ
_______________

4700 SCY
About 1 hr 15 min

-Swam with Swim Atlanta @ Sugarloaf
-Made all the 100's
-Held 2:18 on 200's pull
-Last two sets I added as extra
-Finally feeling stronger both in and out of the water