7/14/10 Wed LRCC

7:30 am

Long warm up
400 fly kick with small blue board.
4 x 25 fly kick sprint with small bb. @ 1:00. 22 on all
50 ez

2 (3 x 75 @1:30 + 30 sec rest + 3 x 75 @ 1:30) pull lung busters
1 set: @ 1:30. 6 breaths per 75
2 set: 5, 4, 3 breaths per 75. Last one took extra 15 seconds. Made them all.

50 ez

Continuous set

3 x 50 fly pull @ 1:15 desc to 200 pace +1. Did 38, 37, 36 + 30 seconds rest + 3 x 50 fly swim desc to pace +1 @ 1:15. 38, 37, 36 + 30 seconds rest + 3 x 50 fly 200 pace @ 1:15 36, 35, 35.

8 x 25 lung busters warm down
ez, 3, 2, 1, 0 0 0 0.

50 ez

Total time 55 min

Fly set was harder than I thought. Heart rate at 150. Knee much better but still no doing any breast kick. Tomorrow lactate set same as yesterday but only one set. Got my second massage of the week! Lots of knots! Next week will do the same or three.

7/13/10 Tue LRCC

5:45 pm

WU

8 x 50 back kick @ 1:00. From the middle of the pool. Work on the turns.

3 x 100 breast pull @ 2:30 with double pull.

5 x 100 @ 1:40 lung busters breathing every 4 strokes

2 (3 x 100 @ 1:40 back fast + 100 ez @ 3:00 + 2 x 50 all out @ 3:00)
This this set all back. First three where 1:19 and 50's 33- and 33+
Second set was 1:19, 22, 21 and 50's 33+ and 33-

12 x 25 lung busters @ 30
25 ez, 25 3 breaths; ez, 2 breaths; ez 1 breath; ez, no breath (x3)

50 ez

Good workout. Felt strong in 50's but was shooting for 32 in the last one and did not make it. Seeding for World came out. Best seeding in 100 back with 3rd and worst is 200 IM with 11th.

7/12/10 Mon LRCC

7:30 am

WU

300 fly kick
4 x 25 fly kick @ 45 sprints
8 x 50 rooster tail @1:00 with #7 sprint. Did 31

10 x 100 swim @ 1:25. Held 1:18 first half and 1:17 second half

3 x "100" @2:00. From the side and with a dive fly
1 one swim
2 broken at the "50"
3 broken each "25"

200 ez

Took 3 days off. Last workout was Thursday. Was going to swim Friday but did not make it.

7/08/10 Thu LRCC

7:15 am

Long workout

10 x 50 back kick no zoomers @ 1:00
4 x 25 back kick sprints @ 45
50 ez

10 x 50 breast pull. @ 1:10. 6 with pull boy and 4 without. Double stroke.

50 ez

10 x 100 @ 1:25 free. moderate pace Did 1:15 on the last 7

50 ez

16 x 50 IM @50. Fly/back; back/breast' breast/free; free/fly

200 ez

Tough set of the IM but made them. Felt good in the water but not great. The 10 x 100 was relatively ez. Pulse rate 140. For the IM set pulse rate 160.

7/07/10 Wed LRCC Tolerance set

5:15 pm

Long WU

450 kick with board no zoomers ez. 100 fly/50 free repeat 3 times non stop

7 x 100 pull @ 1:45. 5 pull no paddles & 2 swim. All 50 back with legs crossed and 50 free breathing 3 in first 25 and every 4 in second 25.

8 x 25 lung busters

2 x 300 Tolerance set. broken @100 w/ 10 sec rest. 400 rest between +2 min
1rst one was back. Based on yesterday I my goal time was 1:18. Did 1:16 in the first one and overall time was 4:01
2nd was fly. Did 1:14 and overal 3:50 but second 100 was 50fly/50free and last was 50free/50 fly.Finished strong but very very tough set.

500 ez

Total time 65 minutes

Felt better than yesterday but not completely rested. Still was a tough good set.

7/06/10 Tues LRCC Recovery

5:20 pm

WU

Back kick ladder set
25, 50, 75, 100, 75, 50, 25 @ 40 per 25

6 x 75 pull back @ 1:15 moderate

3 x 100 @ 1:40 desc + 100 free @ 2:00 ez + 3 x 100 continue desc @ 2:00
First set 1:26 1:16 & 1:23. Second set 1:22, 22, 21

10 x 50 swim lung busters @ 50 breath every 4 strokes.

200 ez

Total time 60 minutes

Felt tired. Tomorrow tolerance set. With the main set here was trying to determine what would be my pace for tomorrow broken 300. Will shoot for 1:18.

7/05/10 Monday LRCC

7:15am

WU

10 x 50 kick with board no zommers @ 1:00 fly. Was doing 57

50 ez

4 x 25 kick fly sprints no zoomers @ 50. Did 22 on all

50 ez

10 x 100 pull @ 1:25 Moderate. Did 1:19 on all. 50 breathe every 4 strokes/ 50 normal

50 ez

4 x 75 fly @ 1:30 + 100 @ 2:00 + 4 x 75 fly desc @ 2:00.

Idea was to hold 55 on all but first set Hold 55

50 ez

6 x 25 Walk backs fly @ 1:15. Did first 3 where 15, second 3 14

200 ez

Felt tired during warm up. Kind of know now that if my body does not feel rested in the warm up then I will not have a good workout

7/03/10 Saturday workout and recap

Swam with Martiza two great workouts. 200's progressive was doing 2:24 @ 2:50

Saturday LRCC with Franklin

5:15 pm

WU

6 x 75 pull @ 1:15. Breath 4, 5, 6 by 75 and repeat.

10 x 2 min kick set. 53 kick Leve @1:00. 12.5 underwater strealime strong kick and rest all out 25

8 x 50 pull with tube@ 1:00 25 free/25 back

3 (3 x 50) from a dive. Goal time 32 fly
1 set @ 2:00
2 set @ @3:00
3 set @ 3:30

All of them except for first one was 31. Number 8 was 30+.

7 x 25 lung busters

74 minutes

6/29/10 Tuesday IM

7:10 am. LRCC

6 min WU
10 x 50 Fly kick @ 1:00 w. 5, 9 & 11 all out. Small kick board fast ones were 44. Others in 48

10 x 50 Free pull @ 40. Was hard at the beginning but got in a rhythm.

50 ez

3X 50 FLY @1:00: desd. to 36 Pace of 2nd 50 in IM
50 EZ
3 X ( 50 FLY [at 36 pace] @ :50 + 100 BACK @ 1:45 desc to 1:18)
- DESCEND BACKS TO 400 IM PACE
150 EZ
3 X (100 FL/BK @1:40 + 50 BREAST @ 1:00.)
- FL/BK 100 SHOULD BE AT 2ND 50 FLY (Dis 1:20, 19, 18)& 1ST 50 BACK PACE
- DESECND BREASTSTROKES TO 1ST 50 OF BREAST PACE. Fastest one was 44 in breast
- (36 + 39) @ 1:40; desc to 45 on breast @ 1:00)
150 EZ
2 X (150 FL/BK/BR @ 2:30 + 3 X 50 FREE @ :45). Took 30 seconds extra after the 50's because just not enough rest. The 50 desc to 33 on both.
- DESCEND FREE 1-3

10 x 25 walk backs @ 1:10

Total time 80 minutes

Tough set. Had the most difficulty with the first 3 x 50 fly but after that more fluid. Piero if you want to do this set for you 200 IM figure out your splits for the 200 IM and your goal time for the set should be 3 to 4 seconds slower per 50.

6/28/10 Monday Recovery

6 min warm up

20 x 25 zoomer kick @ 35. Odds underwater no breath. Even swim counting strokes and breathing every 4 strokes.

10 x 100 back mederate. 1-6 pull with strap @ 1:40. 7-10 desc @ 1:40. 1:29, 27, 23, 19.
For the pull was going 1:30.
50 ez

9 x 75 swim lung busters @ 1:15. By 75 breathe every 4 strokes, 5 strokes and 6 strokes and repeat 3 times

200 ez

6/27/10 Sunday Recap

Swam every day of this past week but took Saturday off. Stress test was on Thursday and results were with flying colors!

Sunday's workout LRCC

6 min warm up
10 x 50 lung busters @ 1:00.

5 x kick zoomers set @ 2:00. 15 sec stationary leave on 20 for 100 fast kick backstroke. Goal is to hold 1:20s. Was doing 1:22. Last two desc to 1:18.

50 ez

6 x 75 pull breast @ 1:45

50 ez

Fly set:
4 x ( 3 X 25 FREE @:25 + 1 X 75 FLY @ 1:10)
- 25's ARE RECOVERY
- 75's DESCEND 1-4 59, 58, 57, 54
100 EZ
4 X (75 EZ FREE @ 1:15 + 3 X 25 FLY @ :25)
- 75's ARE RECOVERY
- 25's ARE EZ-MODERATE-SPRINT
100 EZ
Very tough set. Fly was solid.

8 x 25 walk backs @ 1:00

200 ez

6/13/10 Sunday 4 weeks left of hard trainning

5:30 pm LRCC

500 wu

5 x 1:30 stationary kick with weights @ 1:45
10 x 25 Titanic back kick @ 40

10 x 75 pull lung busters 5 breaths per 75. Last one did 3

3 (3 x 75) fly
First set:
57, 57, 59 @ 1:30
1 minute rest
59,1:00, 58 @ 1:30. Did the last two with 25 free
1 minute rest
Last set desc @ 1:45
58, 57, 55

10 x 50 @ 45 swim ez

Not a great workout. Did not take pill today.

6/12/10 Recap

My last entry was 23 days ago. The masters meet was really tough for me but now I'm feeling much better. This past week I think I've swam every day but some days very ez. Did a workout with Maritza and feeling strong. 28 Hard days of workout left before worlds for two week taper. On Monday will start with stretch cords and build for three weeks to increase upper body strength and work on dryland too.

Saturday's workout was as follows:

5:30 pm LRCC

500 wu

5 x 150 back w/ zoomers @ 2:30. 50 back kick/ 50 swim/ 50 back kick
5 x 150 back pull @ 2:15. 50 back legs crossed/50 free/50 back legs crossed

6 x 25 lung busters

10 x 100 @ 1:30 swim free breathing every 4. Avg. 1:26

100 ez

5/20/10 Thursday 16/25 May Goal Workout. 59 workout days to Worlds

6:40 am Naco with Piero, Ana Ysa and Carlos

This was a workout from two weeks ago.

WU
10 x 50 lung busters @ 1:00. 3 breaths per 50
12 x 50 rooster tail back @ 1:00. 5, 9 & 11 sprints. From the middle of the pool working turns.

6 x 25 lung busters preparation set EZ32100

10 x 50 pull @40 Avg 37+
1 min rest
4 x 100 pull @ 1:20. Avg 1:15
2 min rest
2 x 200 pull @ 2:40. Did 2:30, & 2:30

100 ez

Total time: 62 minutes

Comment from two weeks ago "Did not think I could make it. Felt very tired but was surprise with the times especially in the 100. The 200 wanted to keep them below 2:30. Will try again this worked in 2 weeks."

Was a little hard to do but because was tired. Last nite was the most tired I've been this swimming season. Think I went to bed around 8:30. Totally drained but woke up fresh. Doctor Umberto said yesterday might need surgery in my right need but first to work on strengthening my leg muscles. Gave me pills for pain and worked. Last nite it wss hurting a lot and put ice pack on it and got better.
Saturday and Sunday masters meet.

5/19/10 Wed 15/25 May Goal Workout. 60 workout days to Worlds

5:45 pm Naco with Maritza

WU

5x 100 RII swim @ 1:25. All under 1:10
1 minute rest
5 x 100 RII swim @ 1:30 desc. !:13, 10, 9, 7, 1:05 (was going second on both of these two sets)
1 minute rest
10 x 100 RI back @ 1:35
1 minute rest
5 x 100 RII swim @ 1:25 desc. 1:15, 13, 11, 09, 05 (This set was leading the lane)

5 x 100 back kick zoomers @ 1:45

300 ez

Total time: 68 minutes

Great workout. Solid sets.

5/19/10 Wed 14/25 May Goal Workout. 60 workout days to Worlds

6:40am with Ana Ysa

WU

12x50 rooster tail back w/ 5,9,11 sprints. Leave from the middle of the pool and work both turns hard @1:00

2 (4 x 75) fly
1 set @1:20
40 sec rest
2 set @ 1:30

Ana Ysa did them pull back/free/back & free/back/free.

6x25 lung busters ez32110 @40

4 x (150 IM@2:200 + 3 x 50 free @40)@ 5:30
Ana Ysa:
4 (100 IM @ 1:45 + 3 x 50 @45)

150ez

Total time 68 minutes

The 75 fly's were avg 1:00 but should have been much faster
The IM set was doing 2:10 the first 3 and 2:06 last one and the 50's first three sets in 36. Last set 35, 34, 33.

Ana Ysa had a great workout. The 75's on the second set she worked hard all of them. Also the IM set to do the 100's @ 1:45 with no free and then no rest into 3 x 50@45 was remarkable!

5/18/10 Tue 13/25 May Goal Workout. 61 workout days to Worlds

7:30 am Naco

WU

10 x 100 fly kick zoomers @ 1:45

10 x 100 back swim @ 1:30

4 x 25 under water no breath.

Total time 46 minutes

Just a recovery workout after two hard workouts yesterday.

5/17/10 Mon 12/25 May Goal Workout. 62 workout days to Worlds

5:40 pm Naco with Guillermo as coach

WU

Main set

Pull set: 2 x 200 fast @ 2:50 + 300 RI @ 3:15 + 5 x 100 fast stroke @ 1:30
Did: 2:22 & 2:24. 100's where back: 1:18, 18, 18, 17, 16
Swim set: 2 x 200 fast @ 2:50 + 2 x 150 RI @ 2:15 + 5 x 100 fast IM @ 1:40
Did: 2:30, 2:30. 100's where average 1:22+
Swim set: 1 x 200 fast @ 2:50 + 300 RI
Did: 2:30 and 300 was warm down.

Total time 53 minutes

This was the workout's main set. First set felt very strong but the second set was dead especially in the IM's. Third set don't know how I did 2:30 in the 200!

Now as I write this totally drained from both hard workouts. Took a Sagenor Forte and will take another one before bed.

5/17/10 Mon 11/25 May Goal Workout. 62 workout days to Worlds

8:40 am Naco with Piero, Dimitri, Carlos & AnaYsa

WU
10 x 100 zoomers kick @1:40
1 to 6 even pace @ 1:40. Avg 1:23
20 sec rest
7-10 desc from even pace @ 2:00. 1:22, 1:19, 1:16, 14
50 ez
9 x 50 pull lung busters
3, 2, 2 @ 1:00
2, 1, 1 @ 1:15
1, 0, 0 @ 1:30

3 (4) push from the bottom
50 ez

5 x 100 desc swim fins from a push @ 2:00
10, 8, 6, 4, 0. Did: 1:10, 06, 04, 02, 58+

50 ez

10 x 50 fly @ 1:10 38 on most. Last few 37

50 ez

4 x 25 Sprints from a dive with 10 push ups walk backs @ 1:45

150 ez

Total time: 80 minutes

Felt good but the 50 flys should have been on 36. Knee still bothers me, but back, elbow and shoulder 100%.

5/15/10 Sat 10/25 May Goal Workout. 64 workout days to Worlds

9:00 am Naco with Piero, Carlos & Dimitri

WU

20 x 25 under water no breath kick w/ zoomers. First 4 swim and rest under water.

10 x 100 set

4 x 100 pull @ 1:40 back with legs crossed. Avg 1;22
30 sec rest
3 x 100 pull @ 1:30 back normal. Avg 1:18
45 sec rest
3 x 100 pull @ 1:25 50 back/50 pull. !:14, 17, 16
50 ez

6 x 25 lung busters @30 Ez3,2,1,0,0

9 x 50 set non stop from a dive all out

3 x 50 fly @ 2:00 30, 31, 31
3 x 50 back @ 2:30, 33, 32, 32 (from a dive)
3 x 50 free @ 3:00 30, 29, 25+ with zoomers

150 ez

Good workout. Carlos was with me all the way. Dimitri also had one of his better workouts with a 90% effort the entire workout making the sets. Piero was also good at 85%.
Total time 78 minutes

5/14/10 Fr 9/25 May Goal Workout. 65 workout days to Worlds

6:10 pm Naco with Guillermo as coach

Got there late so swam only 32 minutes.
Some 50's and 25 RII. Afterwards did:
12 x 50 pull @ 40 and was relatively easy.

5/14/10 Fr 8/25 May Goal Workout. 65 workout days to Worlds

6:40 am Naco with Lawrence, Carlos and Dimitri

WU

10 x 25 Titanic with zoomers @ 40
8 x Stationary + sprint set @ 2:00. 52 seconds stationary + 25 Sprint with turn and rest ez. 4 free + 4 fly
7 x 25 lung busters @ 30 2EZ21000

10 x 75 set
4 x 75 pull @ 1:05 with middle 25 back. 54, 54, 55, 56
40 sec rest
3 x 75 pull @ 1:15 back with middle 25 free. Held 58
40 sec rest
3 x 75 swim desc @ 1:30 back. 58, 56, 54+

100 ez

Total time 58 min

Carlos swam the same times with me on the main set. Good workout overall.

5/13/10 Thr 7/25 May Goal Workout. 66 days to Worlds

5:45 pm Naco with Martiza

Swam 58 minutes with the kids. Main set was

3 x 100 RII @ 1:30 + 200 RI + 2 x 50 All out
!00's were 1:09. 200 was 2:29 and the 50's @2:00 did 31 in fly


2 x 100 RII @1:30 + 200 RI + 2 x 50 All Out

!00's were 1:09. 200 was 2:31 and the 50's @2:00 did 33 in back

5/12/10 Wed 6/25 May Goal Workout. 67 days to Worlds

8:15 am LRCC

WU

2 (6 x 50) kick @ 1:15. 1 to 3 desc. 4 to 6 hold faster time of desc. One set fly and other back. Did 1:00, 57 & 54, 54, 54, 51. Free: 59, 55, 51, 51, 50, 49
50 ez

10 x 50 lung busters pull 4 strokes per breath with tube @ 50. Tube made a different of 3 to 4 seconds per 50 compared to pulling just with pullboy.

6 x 25 lung busters @ 30 EZ21000

3 ( 3 x 75) Fly swim. First two sets @ 1:30. last set desc @ 2:00
Was hopping to go 55 on the first six based a recent set but did 58 on all execpt for one 59. Desc was 58, 56 and 54.

100 ez

Total time 57 minutes.

Wanted to do another set but got a late start and need to finish newsletter.

5/11/10 Tuesday 5/25 May Goal Workout. 68 days to Worlds

Took Monday off for to finish newsletter and also was going to do a "recuperation" workout which I instead did today.

8:00 am LRCC

WU
10 x stationary + sprint + ez set. 53 seconds stationary kick with hands out. Leave @1:00 for 25 sprint workout on streamline and strong kick and 25 ez. 5 back flutter kick & 5 fly, fly kick. The backs on 16 and the fly on 15. Finally starting to feel strong.

5 x 200 back pull @ 3:15 with legs crossed. Working on improving my entry. Making it deeper.

10 x 50 back kick @ 1:10. From the middle of the pool working on the turns and with a full stroke cycle in the pullout.

6 x 25 lung busters @30 EZ21000

10 point 50 set @ 2:00. 0 pts.=36. Did them fly. 32 32 32 for 12 pts. Should have been 35. '

100 ez

65 minutes.

Good workout.

5/9/10 Sunday 4/25 May Goal Workout. 70 days to Worlds

9:00 am LRCC

WU
10 x 50 lung busters @ 50. Breath every 4 strokes with six beat kick.
50 ez

2 (25 + 50 + 75 + 100)Fly @ 30 per 25 interval w/ no rest between sets. Did: 17, 37, 56, 1:16. Second set: 17, 37, 57 & 1:16. Great set.
50 ez

10 x 75 pull @ 1:10. 25 back/ 25 free/ 25 back. Did 56, 57, 57, 58, 58, 58, 59, 58, 57, 55 & 53. Really surprise myself on the last 4 going faster in the last two than the first 75. Next time I'll go down to 1:05.
50 ez

5 x 200 IM @ 3:30. Fly breathe every 3rd stroke, back normal, breast 4 underwater pulls off the walls and free breathe every 5 strokes.

50 ez

20 x 25 free sprints. 10 @ 35 and 10 @30. Surprised myself again. First 10 did 15. Second set 15 first one then 16 until #6. Last 4 back down to 15 and the last one 14.

200 ez

Great workout. Looks like I crossed to the next level. Got the backstroke flags working again. Someone stole one of the posts so will start doing more backstroke. Tomorrow will go easier and swim in the afternoon to have more rest.

5/8/10 4 of 25 May Goal Workouts 71 days to Worlds

5:00 pm LRCC

WU

10 x 50 rooster tail @ 1:00 4, 7 & 9 Sprint. Result: 30 on all!
50 ez

2 (5 x 75) @!:00. !:00 rest between sets. Made them all. First one in each set 54 then rest 56.

6 x 25 lung busters @ 30. Ez, 2, 1, 0, 0, 0

IM set

4 x 250 @ 4:30 the following way

25 fly, 50 back, 75 breast, 100 free: Did 3:36
25 free, 50 fly, 75 back, 100 breast. Did 3:46
25 breast, 50 free, 75 fly, 100 back. Did 3:39
25 back, 50 breast, 75 free, 100 fly. Did 3:37

100 ez

Total time: 59 minutes

First workout felt strong. The rooster tail 50 sprint on 30 is the first time this season that I go make that time. Happy. Knee still a problem but other than that everything else is fine. Wanted to put in two days of double workouts this week but need to finish newsletter. Will do again in 3 weeks and the IM set two times.
T

5/7/10 Friday 3/25 May Goal & 72 Days to World"s

5:00 pm LRCC

WU
10 x 50 lung busters @ 1:00. 3 breaths per 50
10 x 50 rooster tail free @ 1:00. 5 & 9 sprints. Did 32 & 31

10 x 50 pull @40 Avg 36+
2 min rest
4 x 100 pull @ 1:20. Did 1:12, 13, 13, 13
2 min rest
3 x 200 pull @ 2:40. Did 2:30, 36 & 32.

100 ez

Total time: 62 minutes

Did not think I could make it. Felt very tired but was surprise with the times especially in the 100. The 200 wanted to keep them below 2:30. Will try again this worked in 2 weeks.

5/6/10 Thursday: May workout goal: 2/25. 73 Days left for taper/Sweeden

Did this workout from 4/12
Repeat again in 3 weeks on 5/27

7:00 am LRCC

WU
3 (3 x 100) kick zoomers fly @ 2:00 desc. Result: desc the 3 fastest also. 1:32, 26 & 21. Good set but first set was too slow. Next time should do all fast under 1:30
50 ez

8 x 50 @ 1:15 lung busters 3, 2, 1, 0. Result: made them buying time.

10 x 50 fly @ 1:30 from a dive. Hold 33 or better. Result:
34; 35, 35, 34, 33, 33, 33, 33, 33, 32. Felt much better than the last time I did this set although last time the last 3 were in 32.

50 ez

10 x 100 swim @ 1:30. 75 free/ 25 fly; 25 fly/75 free. Was going about 1:22. Last one was 1:13. Next time all 1:15-16

100 ez

Good workout. Still need to increase a notch. Knee still with pain. Also now left wrist but have no idea what I did! But is 100% since I took the 2 shoots of diclofenac and vitamin b.

5/5/10 Wednesday 1/25 May workout goal

7:00 am LRCC

WU

9 x 100 fly kick zoomers @ 1:45
10 x 50 rooster tail free @ 1:00 4, 7 & 9 all out. Did 31+ on all.
50 ez

12 x 50 fly pull @ 1:00. Did all 41 and the last ones 40.
50 ez

10 x 100 swim @ 1:25. Held 1:17. Last one was 13. Should swim that set with all at 1:15 or better.
50 ez

4 x 25 fly sprints @ 45. Goal 15. Did 15 and the rest 16.

100 ez

Total time 70 minutes

Good workout but have to push harder.

5/5/10 Ft Myers Meet report

Swam Monday April 26 for about 45 minutes with long swims, lung buster set, turns and a few sprints. Took Tuesday & Wed off and swam for 30 minutes again on Thursday.
Left Friday 7:00am for Florida. Pool was perfect. Very nice facility, pool temperature and water quality. Water so clear you could see underwater from one corner to the other. Too bad we can't manage to have water pool quality like that. Pero los gringos con sus reglas.

On Friday around 1:00pm got in but would not let me do starts cause I did not have a coach with me!

On Saturday swam the 200IM. Felt good but time was really slow 2:31.5. On Sunday did the 50 back in 32, 50 fly in 29 and 400 free 4:51. The 400 free was swimming next to a 60 year old that was going for a world record so not really pushing it.

Now back in the DR. Meet coming up on the two and a half weeks. Will swim 200 back, fly and IM but will not take any rest prior to the meet. Need to step up intensity of workouts. Sweden will do the 200 back, fly, IM, 400 IM and 400 free. Maybe 100 back instead of 400 free but that event is the event before the 200 fly.

4/25/10 Sunday LRCC 24/20 Taper

4:30 pm LRCC

WU
10 x 50 pull lung busters @ 1:00 2 breaths per 50
3 x 200 pull @ 3:00. Alternate 25 back/25 free
50 ez

300 kick
2 x 25 sprint kick @ 1:30. Fly times: 21 & 20
50 ez

10 x 50 swim @ 40

50 ez

4 x 25 fly @ 30. Pace 16. Did 16 on all

50 ez

6 x turns

Total time 55 minutes

Felt good at the beginning but the 25 fly were very hard and the 50's @40 was a hard set too. Will swim tomorrow and take off Tues. 6 days to Ft Myers.

4/23/10 Friday Naco 23/20

6:40 am Naco with Piero, Carlos, AnaYsa & Cynthia

WU

12 x 50 rooster tail @ 1:00. 5 & 9 all out back
Felt really out of breath in #5. Like I could not get enough air in my lungs
4 x 25 sprint kick @ 1:00. 19, 20, 20, 20

50 ez

4 x 75 lung busters 6, 6, 5, 4. @ 1:40. Carlos made them all on 4 breaths.
4 x 50 lung busters 3, 2, 1, 0 @ 1:30
4 x 25 no breath @ 35

50 ez

75 all out with fins. Back. 47

25 ez

5 x 100 @ 1:30
50 back/ 50 free
Was really out of breath here but the last one that feeling was gone.

10 x 25 from a dive.
1-4 lung busters
5-10 walk backs @1:15

75 ez

Total time 74 minutes

Good workout but don't know what happened with my shortness of breath. Later it was fine but while it was happening really had a hard time breathing.

Last hard workout before Ft Myers. Tapper begins now. Tomorrow off.

4/22/10 Thursday 22/20

6:45 am Naco
With Cynthia

400 WU
12 x 50 kick @ 1:00 fins. Hold under 45. #4 & # 9 Super fast. Under 40. Made them all under 45. Fast 39 & 41
50 ez
4 (3 x 50) @50 pull desc. One set free, one set back
50 ez
2 (6 x 25) @30 hold 15/16 rest 30 sec between sets. First set fly. Holding 16. Second set back holding 17+
50 ez
AEROBIC SET:
SWIM 400 (SMOOTH PACE) goal: 5:40 @ 6:00 Did: 1:26 (per 100)
SWIM 300 (SAME PACE AS 400) goal: 4:15 @ 4:30 Did: 1:25
SWIM 300 (FASTER THAN 1ST 300) goal 4:00 @4:30 1:22
SWIM 200 (SAME PACE AS 2ND 300) goal 2:40 @ 3:00 Did: 1:22
SWIM 200 (FASTER THAN 1ST 200) goal 2:35 @ 3:00 Did: 1:17
SWIM 100 (SAME PACE AS 2ND 200) goal 1:17 @ 1:30 Did: 1:14
SWIM 100 (FASTER THAN 1ST 100) goal 1:09, Did: 1:11 (a lo maximo q te quede)

100 EZ

Descent workout. Stil feel tired.

4/21/10 Wednesday 21/20

7:15 am LRCC
Reached my goal for workouts this month.

WU

6 X100 BACK KICK @2:10
4 X 25 back sprints @1:00

6 x 25 lung busters @ 30. Ez, 2, 1, 1, 1, 1

75 all out back w/ zomers 47

6 x 25 lung busters @ 30. Ez, 2, 1, 1, 1, 1

4 (150 IM @ 2:20 + 3 x 50 @ 40) @ 6:00
The first set did it on 2:30 because my time of 2:15 caught me by surprise. Rest @ 2:20
The 150's were 2:15, 2:10, 09 & 07. The 50's was going 36 on most.

100 ez

Total time 68 minutes

Florida meet in 10 days

4/20/10 Tuesday 20/20

5:30 pm LRCC

WU
6 x 75 kick fly @ 1:45
4 x 25 sprint kick fly @ 1:00. Held 22 on all
50 ez

9 x 50 breast @ 1:10
Repeat:
3 kicks per stroke
2 pull per breath no kick no pullboy
- swim

6 x 25 lung busters

10 x 50 fly from a dive @ 1:45
Held 33 on all except for last one 32.

200 ez

Total time 59 minutes

Another slow workout. Tomorrow will go longer but only one for the day.

4/20/10 Tuesday 19/20

6:50 am. LRCC

WU

12 x 50 kick no board. IM order by 50. 10 sec rest

12 x 50 pull

50 ez

3 x 200 IM broken by 50s. 10 sec rest @ 6:00min. 2:37, 34, 29.

100 ez

Total time 59 minutes

Awful time in the IM. Should be in the high teens!

4/16/10 Naco 17/20

Morning workout at Naco but forgot to post it and can't remember what we did!
Main set was IM.

Also swam with Maritza Thursday pm for 16/20 workout

4/19/10 Monday 18/20

With Lawrence, Carlos, Cynthia at Naco
6:35 am

WU

12 x 50 rooster tail back @ 1:00. 5, 9 & 11 all out swim. Did 36 on all 3. Too slow!
50 ez
12 x 50 pull:
4 x 50 lung busters 5 breath per 50 @50
4 x 50 desc @ 45. Did 38 and last one was 33
4 x 50 @40

6 x 25 lungs busters. ez, 2, 1, 0 0 0

75 all out from a push. Did 52. Last week did 51.

75 ez

2 ( 75 @ 1:10 + 3 x 25 back desc @ 25)
2 (75 @ 1:10 + 3 x 25 back sprint @ 30)
Set is to be swam all 4 sets with no break.

8 x 25 lung busters

Total time 72 min

Felt a little heavy. Back was slow but changing my stroke to make it deeper so that my hand finishes closer to leg. This week need to do broken swims to prepare for Fort Myers.

4/15/10 Thrusday 15/20

6:45 am Naco with Dimitri, Carlos, Cynthia and Ana Ysa

WU

10 x 50 kick with zoomers back @ 50
4 x 25 sprint kick @ 1:00 all out. Back: 15, 16, 16 & 15
50 ez
10 x 50 lung busters @ 1:00 No breath by 50's for 8, 10, 12, 14, 16 strokes. Last five same but start in 10, 1 2 etc. Last one 1 minute extra for no breath.

75 ALL OUT SWIM. Fly 51

75 ez

3 (3x 100)
1 set: 75 free/25 fly @1:30
1:30 minute rest
2 set: 25 fly.75 free @ 1:30
1:30 minute rest
3 set: 50 free/50fly @ 2:00 desc
Times: 1:19, 15, 10
The first two sets was holding 1:15-1:16

8 x 25. Odds from a dive under H2O no breath/back easy

4/14/10 Wed 14/20

6:35pm Naco with Maritza
Swam 45 minutes including a last set on my own of 12 x 50 pull @40

On Tuesday afternoon when to the pool but got out after 10 minutes cause was too tired. Took Wednesday off too.

4/13/10 Tuesday 15/20

6:45 am LRCC

Recovery workout

WU

600 kick every 5th 25 fast

9 x 100 Pull @30 sec rest 3 free, 3 breast, 3 back
50 ez

5 x 200 IM @ 4:00 minute rest. Fly breathe every 3 , back, breast double pull out; free breathe every 5

10 x 50 Swim @ 45

100 ez

Total time 69 minutes.

4/12/20 Monday pm 13/20

5:45pm LRCC

WU
3 (3 x 100) kick zoomers back @ 1:45 desc. Result: desc the 3 fastest also. 1:23, 20 & 15. Good set
50 ez

8 x 50 @ 1:20 lung busters 3, 2, 1, 0. Result: made them buying time. Long time did not make a set like this with no breath 50.

10 x 50 fly @ 1:30 from a dive. Hold 33 or better. Result: First one 34, then 36. Thought to stop then and end workout but continued. 3rd 35 and by mistake (too tired to keep time, took extra 30 seconds. Then 33, 33, 35. Took intentianal 30 sec extra after #6 and last three in 32. Was amazed that I could do that. Stretching stroke.

Ended workout with 200 ez. The rest was what I had planned.Tomorrow will do a recuperation morning workout. Will repeat on May 6 but the entire workout.

Total time 56 mintues.

10 x 100 swim @ 1:30. 75 free/ 25 fly; 25 fly/75 free
50 ez

10 x 50 back @ 1:10. Hold 200 pace of 35

100 ez

4/12/20 Monday am 12/20

WU

10 x 50 Kick zommers fly 5 & 9 Hammer Down @1:00. 41 & 40 on the sprint ones

10 x 50 Lung Busters 3 Breaths on 5 & 9 Hammer Down @ 1:00. 33 on the two fast ones

100 EZ

3 x 200 IM broken by 50 from a dive 10 sec rest 3 min rest between each 2:30 goal time
2:33, 31 & 29
100 ez

2 (5 x 75) fly pull @ 1:45. 15 sec rest after 5.
First set was tough. Going about 1:05! 2nd set desc. 1:06, 02, 00, 48, 47

6 x 25 lung busters @ 40. ez, 2, 1, 0, 0, 0

2 (4 x 25) Fly @45. 1:15 sec rest between sets. Goal time 15 in all
Did 15, 16, 15, 16 & 15, 16, 15, 15.

100 EZ

Total time 77 minutes.

Good workout. The IM's should be under 2:20! This will be toughest week of this year. Plan to do 9 workouts and take Sat. & Sunday off. Next week concentrate on broken & all out (Hammer Down) sets. After that mini taper and ready for Fort Myers!

4/11/10 Sunday 11/20

8:00 am LRCC

WU

5 (2min stationary zoomer kick with 10lb weight belet) @2:30 Hard set. First two free, 3 fly.

50 ez

4 x 25 fly kick sprints @ 1:00. 22, 23, 23, 22

6 x 25 lung busters @ 40. ez, 2, 1, 0, 0, 0

2 (5 x 100) pull fast @2:00. 1 min rest between sets
1 set free 1:11 in all
2 set 75 free/25 back. 1:12, 1:12, 1:12, 1:11+, 1:11+

6 x 25 lung busters @ 40. ez, 2, 1, 0, 0, 0

12 x 50 IM Order by 25 @50

6 x 25 lung busters @ 40. ez, 2, 1, 0, 0, 0

1 x 50 all out fly from a dive. Time: 32.

100 ez

Total time 75 minutes

Good workout. The kick set was tough but the IM was tough, but after the first 4 found a rythm and it was fine.

4/10/10 Saturday 10/20

7:50 am LRCC
WU

11 x 100 kick zoomers @ 1:45. 5 fly/ 6 back

4 x (38 second fly zoomer stationary kick. Leave on 45 for 15 m under water fly kick followed by sprint with turn and two strokes) @ 2:00

6 x 25 lung busters @ 40. ez, 2, 1, 0, 0, 0

75 All out fly with zoomers with a dive for time. 46

50 ez

6 x 25 lung busters @ 40. ez, 2, 1, 0, 0, 0

3(25, 50, 75, 50, 25) fly
First two sets pull @30 per 25 interval
Last set swim all out @ 45 seconds per 25 interval
Second set was faster than first. All 75 under 50.

100 ez
6 x 25 lung busters @ 40. ez, 2, 1, 0, 0, 0

10 x 100 pull @ 1:25 with third 25 back.
On last one went for a "get out swim" of 1:09 but did 1:10.
50 ez

10 x pool width set fly from a dive every other.

100 ez

Total time 105 minutes

Took a loog time because of the kick set. Good overall workout.

4/8/10 Thursday LRCC 9/20

pm

WU

12 x 100 kick @ 2:00 IM order by 100. Was coming in around 1:48 to 1:50
50 ez

10 x 75 pull with 5 breaths total per 75 @1:40. Last 3 did with 4 breaths.
50 ez

12 x 25 Walk backs @ 1:00 IM order. First set was slow but the last two where 14, 15, 18, 13

150 ez

Very tired but good short workout.

Thursday 4/8/10 Workout @ Aquaclub (Tomas' workout)

- 4 x 100 WU (50 swim/50 drill)
- 10 x 50 (5 pushups from water + 25 sprint + 25 ez) no rest
- 5 x 100 back kick no zoomers @ 1:45 (1:36, 1:39, 1:42, 1:42, 1:41)
- 50 ez
- 4 x 100 pull R2 @ 1:30 (1:12, 1:12, 1:12, 1:12)
- 50 ez
- Backstroke ladder
25 @ 25, 50 @ 45, 75 @ 1:10, 50 @ 45, 25 @ 25
- 100 cool down

Total time: 55 minutes

**Notes: First set with pushups and sprints was a killer set. Kick set was outstanding; looking forward to hold under 1:40 on all 5. Felt great on pull set, but should be able to go down to 1:10 in the next 2 weeks. Things are really coming together nicely.

4/8/10 Thursday LRCC 8/20

Warm up

10 x 50 kick breast @ 1:05
10 x fly stationary kick set + sprint @ 2:00
(53 seconds hands up fly kick; leave on top for 25 sprint with turn and two strokes)
Last one full swim. Did 32. Tough set
100 ez

6 x 25 lung busters @ 40: ez, 2, 1, 0,0, 0

50 ez

3 (150 IM @2:20 + 3 x 50 free @ 40) @ 6 minutes. The IM is to be with short rest (5-15 secs max rest) and go into the 3 x 50 @ 40. All in 6 minutes.
2:16, 2:10, 2:09.

100 ez

Tough workout overall. I guess I'm tired and almost swam only one of the IM set but cut short the set to 3 from 4 and finished strong. Had planed on doing an all out sprint but opted for just a swim down. This afternoon will swim long with walk backs at the end of the workout.

Total time 66 minutes

4/7/10 Wednesday pm LRCC 7/20

6:00 pm

WU

10 x 45 seconds stationary fly kick zooms with mitad de un block de 8 belt. @1:15
Very tough set. Forgot my new weight belt so used a cement block and seemed harder.

2 (3 x 100) fly kick zoomers desc @ 2:00.
1:35, 33, 27
1:36, 33, 27

100 ez

5 (4 x 25) fly
1set @ 50
2 set @ 45
3 set @ 40
4 set @ 35
5 set @ 30
Each set is done on 4 minutes total so in the first set had 30 seconds rest. Second set 1min rest and so on.

50 ez

8 x 100 pull @ 1:25

100 ez

THis was supposed to be 10 and then a sprint set was to follow but was totally drained and stopped at 8 x 100. First time in a long time that my weight is down to 216lb.

Total time 69 minutes.

4/7/10 Wednesday LRCC

7:20 am

Repeated this workout from 3/23 but added 1 x 100 to the main kick set and added 9 x 50 fly pool:


5 min WU

8 x 25 no breath zoomers @45 under water kick.

5 x 100 kick zoomers fast back @ 2:00. All under 1:20 or better. 1:19, 18, 18, 17, 16
(similar to what I did 2 weeks earlier but did this time with less rest and one more 100 that then which was: 4 x 100 kick zoomers fast @ 2:00. All under 1:20 or better. Last two @2:15. 1:16, !:18, 17, 14)

100 ez

10 x 50 lung busters @ 1:00 5 with 3 breaths + 5 with 2 breaths. 30 seconds rest after 5
50 ez

3 (4x50) desc time, ascd rest. 30 sec rest between sets.

First two sets stroke: 1@ 45; 2 @ 50; 3 @ 55; 4 @ 1:00
40,40, 40, 38
37+, 37-, 36, 35

Back descend from 38 to 33

Last set free: 1@ 40; 2 @ 45; 3 @ 50; 4 @ 55
38, 36, 34, 33

6 x 25 lung busters. ez 3breaths, 2 breaths, 1 breaths and no breaths

3 (3 x 50 ) fly pull @ 1:00. 30-1:00 min rest between sets
40, 42, 41
39, 38, 37
37+ 37- 36

100 ez

Total time 68 min

Good workout. Four months until Worlds. Today will register for events so have better idea what to train for but looks like 200 back, 400 IM, 200 IM, 100 Fly, 200 Fly. Would have like the 100 back but it's right before the 200 fly. Hand feeling almost 100%. Will begin working more fly and IMs to workout.

3/6/10 5/20

6:50 am Naco with Dimitri and Anaysa

5 min wu

8 x 75 back zommers kick @ 1:15
4 x 25 all out back swim with zoomers @ 1:00 (held 14 although should be faster!)

6 x 25 lung busters @ 45 no breath

6 x 75 back pull @ 1:15. Held 58s

8 x 50 pull (4 breast double pull) & 4 back legs crossed

8 x 50 IM by 25's 1:00 & 50

100 ez

Ez workout. Have to start working on fly sets this week.

3/5/10 Naco 4/40

5:45 pm with Doña Martiza and the kids
Swam 1:10 min. Mostly long sets. About 4,000 m

3/5/10 Naco 3/20

6:45 am Naco
Same workout as Tomas minus the first set. At the end did:
10 x 50 swim @ 40

Good workout

Monday 4/5/10 Workout @ Naco (Tomas' workout)

No lane lines this morning

6:30 am with Danilo & Dimitri

- 5 min WU
- 10 x 50 kick w/zoomers @ 50 (38, 37, 38, 38, 38, 39, 38, 39, 38, 38)
- 50 ez
- 9 x 75 rooster tail/swim combo @ 1:15 (really working on those legs, no slacking)
#1, 25 rooster tail + 50 swim distance per stroke
#2, 25 swim + 25 rooster tail + 25 swim
#3, 50 swim distance per stroke + 25 rooster tail
repeat 3 times
- 50 ez
- 10 x 50 lung busters @ 1:00 (2 breaths)
- Sprint set w/zoomers
3 x (3 x 50 @ 50 + 25 all out + 25 ez)
30 secs rest between sets
- 200 cool down

Total time: 63 minutes

**Notes: Excellent workout, specially the swim with zoomers set; a real ball breaker :-) Everything else had a very manegable interval, even the 50's kick with zommers; had more than 10 seconds rest after each 50. Will incorporate more explosive, fast swims to workouts, including these type of sets with zoomers

Sunday 4/4/10 Workout @ Naco (Tomas' workout)

Dryland yesterday

Active recovery day

7:30am with Carlos

- 5 min WU
- 10 x 25 under water w/zoomers @ 40
- 10 x 50 free R2 @ 50
(37, 38, 38, 38, 38, 38, 39, 38, 38, 38)
- 50 ez
- 8 x 75 IM order @ 2:30 - working on drills and distance per stroke
1 & 5, 25 drill fly, 25 swim free dist per stroke, 25 swim fly
2 & 6, 25 drill back, 25 swim free dist per stroke, 25 swim back
3 & 7, 25 drill breast, 25 swim free dist per stroke, 25 swim breast
4 & 8, 25 drill free, 25 swim free dist per stroke, 25 swim free
- 4 x (54 seconds stationary kick pushing on wall + wait for top + 25 sprint) @ 1:40
- 200 cool down

Total time: 50 minutes

**Notes: Short workout. First workout since wednesday 3/31. Two-week speed phase of training starting tomorrow. 12 days till start of taper.

3/31/10 Wed. Punta Cana

65 minute workout in the pool hotel.

4/2/10 Friday

9:15 am
LRCC with Piero

5 min WU

10 x 50 rooster tail @1:00 5 & 9 sprints. 31 on both
2 x 5 min stationary kick set with 10lbn belt every 45 seconds and we switched
1 min rest between.

6 x 25 lung busters @ 40 3, 2, 1, 0 0 0

10 x 100 @ 1:30 pull but no pullboy. 50 free/ 50 back. 1:13, 14, 15, 16, 17, 18, 17, 19, 17, 14.
50 ez

6 x 25 lung busters @ 40 3, 2, 1, 0 0 0

8 x 50 IM Fly/back; back/breast; breast/free & free/fly. Fly on 50 and breast on 1:00

100 ez

70 min

Good workout. Tough pull set but good set.

Wednesday 3/31/10 Workout @ Naco (Tomas' workout)

6:30am with Dimitri, Carlos & Lawrence

- WU, 3 x 200 (100 swim + 50 kick + 50 drill) 20 secs rest between 200's
- 10 x 50 lung busters @ 1:00 - no breath 4 strokes in & out of turns
- 5 x 200 free pull @ 3:00
goal 200's (goal time = 2:35)
2:33, 2:38, 2:34, 2:34, 2:32
- 50 ez
- 10 x 100 stroke swim w/paddles @ 1:40
descend 1-5 (1:23, 1:23, 1:20, 1:19, 1:18)
1 minute rest between sets
descend 6-10 (1:25, 1:23, 1:20, 1:18, 1:15)
- 200 cool down

Total time: 67 minutes

**Notes: Pull set was outstanding. Carlos swam a great set. Set of 100's was a good set, but started too fast on 1st set; corrected on 2nd set. These 100's are a good indication of pace that should be held during taper. Two more weeks til taper time!

Tuesday 3/30/10 Workout @ Naco (Tomas' workout)

Active recovery day

6:30am with Dimitri

- 7 min WU
- 12 x 50 back kick w/zoomers @ 1:00, Avg on normal: 38
#4, #7 & #10 sprint (34, 34, 33)
- 50 ez
- 10 x 50 rooster tail back @ 1:00
#4, #7 & #10 sprint (36, 35, 34)
- 50 ez
- 12 x 25 lung busters @ 40 (2 br, 1 br, 0 br)
did las six 1 breath, no breath
- 12 x 50 IM @ 1:00
25 fly/25 bk
25bk/25 br
25 br/25 fr
25 fr/25 fly
repeat 3 times
- 200 cool down

Total time: 60 minutes

**Notes: Not much to this workout. Still felt sore from sunday's dryland workout. Set of 50's IM was suppose to be 20 x 50, but cut it down to 12 x 50; needed to get out of the water by 7:30am

Monday 3/29/10 Workout @ Naco (Tomas' workout)

No workout on saturday (rest day)

Sunday, tough dryland workout

6:30am with Piero, Carlos & Danilo

- 500 WU
- 8 x 50 (25 under water + 25 max distance per stroke)
- 10 x 50 kick no zoomers @ 1:00
descend 1-5 (46, 48, 47, 45, 44)
rest 30 secs between sets
descend 6-10 (48, 47, 46, 45, 44)
- 50 ez
- 8 x 150 free pull @ 2:10 (1:57, 1:58, 2:00, 2:01, 2:01, 1:59, 1:58, 1:57)
- 50 ez
- 6 x 50 @ 2:00
54 secs stationary flutter kick + 25 sprint with turn + 25 ez
- 200 ez

Total time: 71 minutes

**Notes: Solid workout. Everyone had an excellent pull set. Pushed through the set, even after felling sore from sunday's dryland workout, and thanks to Danilo's motivation. Kick set was outstanding, although should be able to bring fastest 50 down to 42 seconds. Piero had a breakthtough 150 on last of set, going 1:51. Will incorporate new drills in the coming days.

3/26/10 Friday am 18/20

6:40am
With Tomas and Anaysa

5 min WU

8 x 75 kick back zoomers @ 1:10. Was holding about 1:05. First & last 1:01
4 x 25 all out back zoomer kick @ 45. 16 on all
50 ez

3 (3x75) pull
1 set back with legs crosses @ 1:10
2 set free @ 1:10
1:30 rest
3 set desc. 1;00, 58 & 55
50 ez

8 x 25 lung busters @ 45 no breath

10 points 50's set. 0=36
Back. Times: 33, 35, 33, 33
Tomas save set but did it in 3. Anaysa 0=40 also did in 3 50's

6 x 25 lung busters from a dive with 5 pushup @ 1:30 no breath.

Another solid workout.

3/25/10 Thursday pm 17/20

5:15 pm Naco with Maritza

900 warm up

2 ( 3 x 100 pull @ 1:30 + 3 x 100 kick zoomers desc + 2 x 50 sprint from half with fast turn and last 12.5@ 1:00)
Did the pull at 1:13.

400 RII. Did 5:06 with drag for the first 300. + 1 x 200 RII did 2:26

100 ez

Feeling good but did not want to overdue it.

58 minutes.

3/25/10 Thursday am 16/20

6:40 am Naco
With Cynthia and Anaysa

8 minute WU
12 x 50 Lung busters @ 1:00 3 breaths
50 ez

20 x 25 rooster tail with zoomers@30
4, 8, 12, 16 All out sprints
50 ez

8 x 100:
5 x 100 50 back/50 free @ 1:30. Avg 1:17
1:00 ez
3 x 100 back desc @ 2:00 1:20, 1:18 and 1:12
50 ez

6 x 25 no breath from a a dive under H20 with 5 pull ups on each end @ 1:30

Great workout. Surprise by back times. Feeling better in the water.

66 minutes but took our time in the last set.

Thursday 3/25/10 Workout @ Aquaclub (Tomas' workout)

No dryland yesterday (rest day)

- WU (4 x 100 IM drill/swim choice) @ 2:00
- 10 x 50 back swim
1-4 @ 55
5-7 @ 50
8-9 @ 45
10 @ 40
Avg.: 37-38
- 50 ez
- 4 x 200 back kick w/zoomers @ 3:10 (2:45, 2:51, 2:49, 2:45)
- 50 ez
- 8 x 100 pull @ 1:30
1-4, 50 back/50 free, Avg.: 1:19
5-8, 50 free/50 back, Avg.: 1:20
- 8 x 50 (12.5 ez + 25 fast + 12.5 ez) @ 1:10
- 200 cool down

Total time: 65 minutes

Good overall workout. Best set was pull set. 200's zoomer kick were slower than expected but not too slow. Everything's starting to come together. Bit more than 3 weeks to start of taper.

3/24/10 Naco 15/20

6:45 am Naco with Cynthia, Anaysa and Dimitri

7 min WU

10 x 50 kick no zoomers @ 1:00. #1 & #10 51. Others average 54
50 ez

3( 25, 50, 75) pull lung busters @ 40 per 25. 25 w/one breath; 50 3breaths; 75 6 breaths.
Did 6, 5, 4 breaths in the 75's
50 ez

12 x 50 stroke (back) pull
5 @ 55
4 @ 50
3 @ 45
50 ez

5 x 50 @ 1:10
25 sprint working on legs and 25 ez
50 ez

4 x 50 lungs busters from the blocks.
1) 2 breaststroke under water pull
2) 4 " " " "
3) 5 " " ' '
4) 6 " " " " made it 37.5 no breath

Total time 59 minutes

Easy workout. Felling good but still went easy today.

3/23/10 Tuesday 14/20

6:35 am Naco with TOmas, Cynthia, Carlos and Dimitri

Still using paddles for most of workout.
400 WU

8 x 25 no breath zoomers @45 under water kick.

4 x 100 kick zoomers fast @ 2:00. All under 1:20 or better. Last two @2:15. 1:16, !:18, 17, 14. Best set ever.

50 ez

10 x 50 lung busters @ 1:15 comprando rest. 4, 3, 2, 1, 1 repeat.

50 ez

3 (4x50) desc time, ascd rest. Minute rest between sets.

First two sets stroke: 1@ 45; 2 @ 50; 3 @ 55; 4 @ 1:00

Back descend from 38 to 31/ 32. In reality best one was 35 in first set and 34 in second set

Last set free: 1@ 40; 2 @ 45; 3 @ 50; 4 @ 55

100 ez

Good workout. Need to so IM work and fly but with my hand will continue working on backstroke until feel better.

3/22/10 Monday Naco 13/20

6:15 pm Naco

Arrive late for the main set which was:
2 (5 x 200) 1& 2 RII 3 RI and 4 & 5 RII
As warm up did 2 and 3. 4 & 5 Free with paddles for hand. 2:34 & 2:30
2 min rest
Second set all back
2:45, 2:45 ez 2:43, 2:40. Very tough set but made it. Swam it with paddles

2oo EZ

Total time 35 minutes

Short and sweet..just what I wanted

3/22/10 Monday Naco 12/20

6:35am
with Tomas, Cynthia, Carlos and xxxx

Tomas' workout:

4 x 125 (100 choice + 25 fly [12.5 drill + 12.5 swim])

8 x 75 rooster tail free @ 1:20 (#s 4, 7 sprint) Time: 51 & 49

- 50 ez

- 8 x 150 pull free or stroke (your choice) @ 2:20
descend 1-4 & 5-8
First set: 50 free/ 50 back/ 50 free
Second set: 50 back / 5o free/ 50 back
About: 1:05, 02, 00, 59

50 ez

8 x (54 sec stationary flutter kick w/zoomers, hands above water + 20m sprint + 5m ez) From the middle of the pool and work turns

150 ez

Good workout. Swim entire workout with paddles because of my bad fingers! Back/free was solid.

3/21/10 Sunday PO

9:30 am. Piscina Olimpica 25 meters
5 min WU

10 x 25 no breath zoomer kick

10 x 100 zoomer kick fly fast @2:00. Average 1:31

50 ez

10 x 100 pull @ 1:25

50 ez

10 x stationary kick sprint zoomers set @ 1:45
70 seconds kick + 5 second rest + 25 all out sprint fly.

100 ez

Tough last set. The kick set was a good time for me. THink the best so far.

3/18,19,20/10 Workouts

After injuring my hand took several days off but then La ROmana pool was occupied by wedding stage! Worked out the width of the pool on March 18 (Thursday). Lots of stationary kick. On Friday pool was half empty so went to the hotel and workout was about the same. On Saturday swam about 80 minutes in the ocean. Did some fly sets but was relatively easy swim.

Thursday 3/18/10 Workout @ Aquaclub (Tomas' workout)

- WU 4 x 150 choice (75 swim + 75 drill)
- 10 x 50 rooster tail free @ 1:00 (#s 4, 7 & 10 sprint)
Times: 34, 33, 32
- 50 ez
- 6 x 100 back kick no zoomers @ 2:00 (1:48, 1:46, 1:44, 1:44, 1:43, 1:40)
- 50 ez
- 6 x 50 mix sprint freestyle
(1 & 4, mid 25 sprint, concentrating on turn)
(2 & 5, first 25 sprint from a dive)
(3 & 6, first & last 12.5 sprint, working on finish)
- 200 cool down

**Notes: short workout, mix up of kick and sprint, building up for saturday's 100 free race. Felt somewhat weak during warm up, but as the rooster tail 50's kicked in, started to feel better. By the time 100's back kick came around was feeling great. Looking forward to some fast in season swim in a couple of days.

Wednesday 3/17/10 Workout @ Naco (Tomas' workout)

Dryland yesterday

6:30am with Piero, Cynthia, Carlos, Alex & Dimitri

- 5 min WU
- Freestyle kick ladder w/zoomers
25 @ 40, 50 @ 1:00, 75 @ 1:20, 100 @ 1:45, 75 @ 1:20, 50 @ 1:00, 25 @ 40
- 50 ez
- Backstroke kick ladder w/zoomers
25 @ 40, 50 @ 1:00, 75 @ 1:20, 100 @ 1:45, 75 @ 1:20, 50 @ 1:00, 25 @ 40
- 50 ez
- 10 x 50 lung busters swim @ 1:00 (3 breaths per 50)
- 2 x (5 x 75 pull) @ 1:20
1 minute rest in between sets
1st set free - Avg.: 56
2nd set back descend - 1:03, 1:01, 1:00, 58, 56
- 50 ez
- 4 x 50 progressive free all out sprints
12.5 sprint + 37.5 ez @ 1:30
25 sprint + 25 ez @ 2:00
37.5 sprint + 12.5 ez @ 2:30
50 sprint (29)
- 200 cool down

Total time: 69 minutes

**Notes: 70-minute workout completed in 69, great job everyone! Both ladders were tough to complete, but these sets are necessary to build strong legs. Held 12 strokes per 25 on lung busters. Descend pull set was the best so far, and matched best time on 50 sprint from a push. Need to be hitting 28 very soon.

Monday 3/15/10 Workout @ Naco (Tomas' workout)

6:30am with Piero, Cynthia & Carlos

- 7 min WU
- 8 x 100 IM @ 1:50 (no free, 50 stroke)
- 50 ez
- 12 x 25 kick w/zoomers @ 45
odds under H2O, even normal
- 50 ez
- 7 x 200 pull @ 3:00
odds - 50 stroke/100 free/50 stroke (2:46, 2:48, 2:48)
even- 100 stroke/100 free (2:46, 2:46, 2:45)
last - 200 stroke (2:48)
- 200 cool down

Total time: 65 minutes

Great workout for everyone. Piero and Carlos swam a great pull set. It's great to see everyone improving their conditioning. Keep up the good work everyone!

3/13/10 Saturday LRCC 7/20

8:00 am

5 min WU
10 x 100 kick zoomers fly @ 2:00. First 3 did 1:35. Next 4 1:30. Last 3 desc 1:30, 29, 28, 26.

50 ez

10 x 50 lung busters swim @ 1:00. 3 breaths per 50

50 ez

2 (5 x 50) fly pull @ 1:00. minute rest between sets.
First set held 38
Second set desc 40, 39, 39, 38, 35
50 ez

4 x 50 progressive fly all out sprints
12.5 Sprint +37.5 @ 1:30
25 sprint 25 ez @ 2:00
37.5 sprint/12.5 ez 2:30
50 sprint from a dive. Time 31

100 ez

Time: 70 minutes

The last set main objective is to sprint the first 12.5 at maximum explosive speed and then as the distance increases hold that same sprint. Good workout. Decided today that until Florida will alternate one stroke workout with one IM workout.

3/12/10 Friday LRCC 6/20

4:30 pm

8 min WU
10 x 2 minute zoomers kick set. 53 sec stationary fly with hands out of the water. Leave on minute for 25 sprint fly. 25 ez. Was going 14 in 25 sprints w zoomers
50 ez
10 x 2 minute zoomers kick set. 53 sec stationary back with hands out of the water. Leave on minute for 25 sprint back. 25 ez. 15 and a few 16 in the 25 back sprints.

50 ez

10 x 100 pull free @ 1:25. Holding 1:18.

Total time 75 min.

This next set did not do because my legs were cramping.

2(4 x 50 one set Fly one Back):
12.5 full sprint + 37.5 ez @ 1:30
25 full sprint + 25 ez @ @2:00
37.5 full sprint + 12.5 ez @2:30
50 full sprint

7 weeks from Fort Myers meet. WIll ratch-up number of workouts dramatically. Will put in 30 workouts between March 15 & April 18. Going to focus on the 200IM and ask if on Sunday can do a 100 fly during the start of the 4 x 100 relays or could do the 100 fly as the first event instead of the 100 free. Not sure about that since might not have enough time to recuperate for the IM.

Friday 3/12/10 Workout @ Naco (Tomas' workout)

6:30am with Piero, Cynthia & Carlos

- 5 min WU
- 10 x 75 @ 1:20 (50 stroke/25 Fly) Avg.: 1:07
- 50 ez
- 10 x 50 stroke kick w/zoomers @ 50
start each 50 from mid-pool, working on turns, 5 kick off walls
Avg.: 40
- 50 ez
- 4x(3 x 100 stroke @ 1:40 + 15 secs rest + 50 sprint)
30 secs rest in between sets
Avg in 100s back: 1:22
Times in sprint 50s: 36, 36, 35, 35
- 200 cool down

Total time: 67 minutes

**Notes: Solid workout. Piero excelled in the 75s, specially on 25s fly. Last set was awesome. Carlos swam a great set, holding the same average I was in 100s the whole set. Great workout for everyone.

Thursday 3/11/10 Workout @ Aquaclub (Tomas' workout)

- 5 min WU
- 10 x 50 free @ 45 (34, 36, 36, 36, 37, 37, 37, 37, 36, 36)
- 100 ez
- 50 free sprint from a dive (time: 26.8)
- 100 ez
- 10 x 50 back kick no zoomers @ 1:05
goal 50s (goal time: 49)
(50, 51, 51, 49, 49, 48, 48, 49, 48, 48)
Total number: +1
- 50 ez
- 10 x 100 pull free @ 1:30 (goal time: 1:19)
(1:16, 1:17, 1:18, 1:19, 1:19, 1:18, 1:18, 1:19, 1:18, 1:19)
- 50 ez
- 100 free broken @ 50 & 75; 10 secs rest at 50 and at 75
(time: 59)
- 200 cool down

Total time: 68 minutes

**Notes: Tough workout, but felt great. Much better times than expected for 50 free for time and broken 100 free. Set of 100 pull free was also a solid set; must be able to lower that average to 1:15.

3/10/10 Wednesday 5/20

6:35 am Naco with Piero & Cynthia

5 min WU

12 x 25 @ 45 zoomer kick. Odds under H2O no breath. Even normal

10 x 50 @ 1:20 breast pull. Odd two pulls/breath; Even normal
3 x 50 @ 1:05 desc swim breast. 45, 43, 42 50 ez
50 ez

3 (3 x 25 free @30 + 75 swim breast @ 1:20)
50 ez

3 (75 swim free @ 1:10 + 3 x 25 swim breast desc @30)

100 ez

Solid workout.

Tuesday 3/9/10 Workout @ Aquaclub (Tomas' workout)

- 7 min WU
- 20 x 50 IM @ 1:00 (25fly/25back, 25back/25breast, 25breast/25free, 25free/25fly) repeat 5 times
- 50 ez
- 10 x 50 back kick w/zoomers (1st 25 six underwater kicks, 2nd 25 titanic kick, with four underwater kicks)
- 50 ez
- 7 x 200 @ 3:10
#1, 200 back (2:45)
#2. 150 back/50 free (2:49)
#3, 125 back/75 free (2:44)
#4, 100 back/100 free (2:41)
#5, 75 back/125 free (2:39)
#6, 50 back/150 free (2:39)
#7, 200 free (2:37)
- 200 cool down

Total time: 71 minutes

**Notes: 50s IM was a great set, but kick set wasn't as good. Last set of 200s was a good test set; first of its kind since getting back in the water. Looking forward to some more of these. Already feel the endurance building. Good overall workout.

3/8/10 Monday 4/20

6:50 am with TOmas and Piero

Got there late so missed the first set.

4 min WU
5 x 200 pull @ 3:00. 2:29, 28, 31, 33 with last 50 back and 2:35 with 50 free/50 back alterating
50 ez
Later set in back
25@ 25
50 @50
75 @ 1:20
100 @ 1:30
75 @ 1:20
50@ 50
25@ 25

100 ez

Felt good in the 200s but was going faster with Maritza. Maybe because I was dragging!!! Ladder set was solid going up and coming down.








First three workouts of the month where with Maritza and the boys. Felt ok but as usual a lot more yards and long that I'm used to.

3/9/10 Tuesday 5/20

7:00am Naco

5 min WU
10 x 75 rooster tail @ 1:20. 5, 8 & 10 all out. Did 53, 53 & 54
50 ez
10 25 fly sprint with zoomers. Slow start with first 4 in 16. Last 6 in 15. Still slow.
50 ez
10 x 50 pull @ 1:00. Odds fly. Even 25 fly/25 free. First 6 in 38, then 39 last 4.
50 ez
10 x 100 pull @ 1:30 50 free/50 back. 0 point set. 1:20=0. Ended with +8 but only because last one was 1:14.
100 ez

Total time 59 minutes.

Felt ok. Need to work on more fly. Last set want to try again but 3 (5 x 100) @ 2:00 w/ minute rest between sets, to see if I can hold 1:15 or better on all

Monday 3/8/10 Workout @ Naco (Tomas' workout)

6:30am with Piero & Danilo

- 7 min WU
- 10 x 75 rooster tail free @1:20
4, 7 & 10 sprint (52, 52, 51)
- 50 ez
- 400 kick w/zoomers R1 (5:36)
- 5 x 200 pull free @ 3:00 R2 - goal 200's (goal time: 2:30)
2:32, 2:35, 2:36, 2:38, 2:38
- 50 ez
- Stroke ladder
Free - 25 @ 25, 50 @ 40, 75 @ 1:00, 100 @ 1:20, 75 @ 1:00, 50 @ 40, 25 @ 25
Back/Fly - 25 @ 25, 50 @ 45, 75 @ 1:10, 100 @ 1:30, 75 @ 1:10, 50 @ 45, 25 @ 25 (19, 40, 1:01, 1:22, 1:02, 41, 20)
Breast - 25 @ 30, 50 @ 55, 75 @ 1:30, 100 @ 1:50, 75 @ 1:30, 50 @ 55, 25 @ 30
- 200 cool down

**Notes: Set of rooster tail 75s felt very good, on those not sprint held 59 to 1:00. Sprint 75s were a bit slow than I wanted but felt strong toward the end on each. 400 kick was the best all season by 14 seconds. Set of 200s was a disaster. Though could hold 2:30 on all. Danilo did a great job on these, even mixing free & back on some 200s. The last set (stroke ladder) was a great set; one of my favorites of all season. Swam it in backstroke, with Danilo. Piero went breastroke. Felt great throughout, although somewhat tired toward the end, yet I was holding all intervals. Danilo swam a good ladder as well.

Sunday 2/28/10 Workout @ ISHOF, Fort Lauderdale (Tomas' workout)

8:45am

LCM (50 meter pool)

- 300 WU
- 12 x 50 (25 underwater + 25 swim) @ 1:10
25 swim 1 of each stroke - repeat 3 times
- 5 x 100 back kick no zoomers @ 2:15; Goal 100's (goal = 1:45)
starting from mid-pool, 4-5 kicks off the walls
1:43, 1:45, 1:45; 1:46, 1:44
total number = -3
- 4 x 150 @ 2:30
#1 - free (2:00), #2 - 100 free/50back (2:05), #3 - 50 free/100back (2:09), #4 - 150 back (2:12)
- 200 cool down

Total time: 52 minutes

**Notes: Short workout today. Had to be on the road by 10:00am. Felt good on kick set, but have to work more on endurance work; 150's free should be able to hold 1:45-1:50, in back 1:55-2:00. March will be a endurance building month, as workouts will include sets on 200's pace and broken swims. READY TO GO HOME!

Saturday 2/27/10 Workout @ ISHOF, Fort Lauderdale (Tomas' workout)

10:00am

SCY (25 yards pool)

- 6 minutes WU
- 10 x (55 secs butterfly vertical kick no zoomers + 25 sprint back + 25 ez) @ 2:00
- 100 ez
- 12 x 50 IM
fly/back @ 45
back/breast @ 55
breast/free @55
free/fly @ 45
- 50 ez
- 12 x 100 @ 1:30 Goal 100's (goal = 1:12)
1 - 6 back/free (1:10, 1:12, 1:12, 1:12, 1:11, 1:12)
total number = -3
50 ez
7 - 12 free/back (1:12, 1:12, 1:12, 1:12, 1:11, 1:12)
total number = -1
- 200 ez

Total time: 61 minutes

**Notes: LCM pool was full of tri-athletes, had to train in SCY pool. Felt awesome in both sets of 100's. On back, 3 to 4 kick off the walls on all 50's. Hopefully will be able to swim in long course pool tomorrow.

2/27/10 Saturday LRCC 16/20

9:00 am with Piero

350 WU
10 X 25 ZOOMERS FLY KICK NO BREATH @1:00 with cement block!

8 X 50 BREAST KICK @1:05. No board. Breathe every 3 kicks

5 X 75 BREAST PULL. ODD EVERY TWO, EVEN NORMAL @1:45

12 X 50 BREAST @ 1:00
- CAN BE ANY CHOICE OF KICK,DRILL,PULL, OR SWIM AS
LONG AS # 5,9, AND 12 ARE SPRINTS. Did 41 on all 3. Piero 39, 41, 40

3 X 200 FREE@3:30
- 1&2 EZ TO MODERATE
- # 3 IS FAST
This last set we modified. After before #3 200 we did 6 x 25 lung busters @40 to get ready for the last 200.
Did 50 back/50 free 50 back, 50 free. Time: 2:30. Piero went free and 2:33

100 EZ

Good workout

Friday 2/26/10 Workout @ ISHOF, Fort Lauderdale (Tomas' workout)

Dryland yesterday

1:30pm

LCM (50 meter pool)

- 5 min WU
- 5 x 100 back @ 1:45 desc
1:28, 1:28, 1:27, 1:26, 1:25
- 100 ez
- 5 x 100 free @ 1:40 desc
1:22, 1:22, 1:21, 1:20, 1:19
- 100 ez
- 10 x 50 kick back on 1:10; goal 50's (0:55)
55, 55, 55, 56, 55, 56, 55, 55, 54, 54
total number = 0
- 4 x 50 rooster tail back @ 1:00
# 4 all out (38)
- 10 x 50 lung busters @ 1:00
25 no breath, 25 no breath last 6 strokes
- 200 ez

Total time: 64 minutes

**Notes: Rude awakening to LCM. Felt strong but the pool seemed endless. The 100's felt like an eternity. Felt good on both sets of 100's. Positive thing about swimming LCM today was that angle of buoyancy is improving - felt high in the water. On free felt long and wasn't dying at the end. Was able to keep six-beat kick throughout all 5. The toughest set was the 50's kick. After the 4th one, felt like was never gonna reach the wall. Found a spur of energy in last 4; was able to finish strong. If 50 meter pool is open again tomorrow will see how I feel on a 2nd day in a row of LCM.

2/26/10 Friday LRCC 15 of 20 workouts february goal

7:45 am

6 minute WU

10 x 50 breast kick @1:00. Holding 55 and later ones 56

10 x 50 rooster tail kick swim @ !1:00. Holding 45's

7 x 25 lung buster @ 40. 2, 1, 0, 0, 0, 0, 0

200 IM broken by 50s from a dive 10 sec rest. Time: 2:34

50 ez

10 x 50 breast pull @ 1:10. Two strokes per breath. Holding 59

25 ez

12 x 50 IM @ 50 By 25s fly/back; back/breast; breast/free; free/fly repeat

100 ez

Total time 64 minutes.

Felt a little tired this morning. Will do one more workout and take Sunday off.

2/25/10 Thursday LRCC 14 of 20

7:45 am

7 minute WU

10 x 75 fly kick zoomers @ 1:15. Avg of 1:10

6 x 25 lung busters @40. 2, 1, 0, 0, 0, 0

75 all out sprint fly from a dive. Time: 50

50 ez

10 x 75 @ 1:30
1-4 50 fly/25 free. Avg 1:00
5-7 50 fly/25 free. 1:00, 58, 55
8-10 25 free/50fly. 1:03, 58, 55

100 ez

Total time: 48 minutes

Another short workout. This week will continue to do relatively short workouts (mission another set) because of pending work load. By the end of next week should be able to pick up the pace.
Good workout. Surprised myself with the time in the 75 fly. Think my best in this season. The 75 fly/free set was also solid.

Wednesday 2/24/10 Workout @ Naco (Tomas' workout)

7:00 am with Dimitri, Alex, Piero, Cynthia & Carlos

- 7 min WU
- 10 x 25 titanic kick w/zoomers @45
- 50 ez
- 8 x (54 seconds stationary kick + 6 secs rest + 25 sprint) @ 2:00
- 50 ez
- Pull ladder set
Free: 50 @ 45, 100 @ 1:30, 150 @ 2:10, 200 @ 2:50, 150 @ 2:10, 100 @ 1:30, 50 @ 45
(times: 35, 1:15, 1:55, 2:35, 1:59, 1:17, 39)
50 ez @ 1:30 between sets
Back: 50 @ 50, 100 @ 1:40, 150 @ 2:20, 200 @ 3:00, 150 @ 2:10, 100 @ 1:40, 50 @ 50
(times: 40, 1:19, 2:10, 2:59, 2:10, 1:24, 42)
- 200 ez

Total time: 60 mins

**Notes: Solid workout. Set of stationary kick + sprint was supposed to be 10 times, but cut to 8 due to time. Piero did a great job on the sprints on fly. Ladder set was a good set. Was able to maintain intervals on free, but missed 200 interval on back, taking additional 10 seconds. St should be repeated in two weeks for comparison. Gotta keep working on those lung busters, they help a lot on sets of 100's, 150's & 200's.

2/24/10 Wed Workout LRCC ( to repeat again in one week 3/3/10) 13/20

7:45 am

7 minute WU

10 x 25 Titanic back zoomer kick @ 40

10 x Kick set. No zoomers. 53 seconds stationary flutter kick with hands above water. 7 sec rest and go into 25 back swim sprint. 25 ez @ 2:00

50 ez

11 x 100 the following way
1 to 5 @ 1:30. 50 back/50 free. Goal time 1:20 with 0 points system. Ended with -9 seconds
1:30 rest
3 x 100 desc @ 1:45 50 back/50 free. 1:23, 1:19, 1:15
30 sec rest
3 x 100 desc @ 1:$5 50 free/50 back. 1:29, 1:23, 1:13

100 ez

Total time: 59 minutes

Tough set. Was supposed to be 10 x 100 @ 1:30 holding 1:20. Will try again. Desc were good. Surprised by the time in the last one.

2/23/10 Tuesday Workout LRCC 12/20

5:15 pm

Did one of Tomas's workouts
7 min wu
12 x 50 lung busters pull with tire @ 1:10
2 breaths per 50

12 x 50 kick back @ 1:00 no zoomers. First one was 51 then 55. The rest had to to a breakout stroked off the walls to be able to bring them around 52. Last 3 desc 50, 48, 47.
- 50 ez
10 x 100 free descend interval
1-5 (1:35, 1:30, 1:25, 1:20, fast) Did: 1:24, 1:22, 1:15, !:13, !:12
50 ez free @ 1:30
6-10 (1:35, 1:30, 1:25, 1:20, fast) Did: 1:27, 1:24, 1:19, 1:16, 1:12

150 cool down

Total time 55 min.

First workout in several days. Have congested chest and bad cough for the last days but feeling a little better and must get back in the water!

Tuesday 2/23/10 Workout @ Aquaclub (Tomas' workout)

- 5 min WU
- 8 x 100, 2 of each stroke @ 1:45; breast on 2:00
50 drill choice, 50 swim
- 10 x 50 kick no zoomers @ 1:10
1 & 3 fly - (53, 53)
5 & 7 breast - (58, 59)
9 & 10 free - (51, 51)
2, 4, 6, 8 back - (50, 48, 48, 49)
- 50 ez
- 10 x 50 rooster tail free @ 1:00
#s 3, 6 & 10 all out (33, 32, 32)
- 50 ez
- 6 x 100 free swim on 1:30 - goal 100's (goal 1:17)
#1, 1:15; #2, 1:17; #3, 1:17; #4, 1:18; #5, 1:17; #6, 1:18
total number = 0
- 200 cool down

**Notes: Good workout. Fast rooster tail 50's should swim under 32 seconds. Set of 100's was tough, specially after #3, felt tight but pushed through. Gotta keep doing those lung busters, they help in sets like this. Should be able to maintain or go faster than 1:15 on all 100's, increasing quantity to 8 x 100.

Monday 2/22/10 Workout @ Naco (Tomas' workout)

7:00 am with Dimitri and Alex

- 5 min WU
- 12 x 50 lung busters @ 1:10
odd - no breath 3 strokes before and after turns
even - 2 breaths per 50
- 12 x 50 kick stroke @ 1:00, no zoomers; goal 50's (goal = 47)
Times were = 45, 45, 46, 46, 47, 47, 47, 47, 48, 48, 48, 48
Total number = -2
- 50 ez
- 10 x 100 free, descend interval
1-5 (1:35, 1:30, 1:25, 1:20, fast) repeat 6-10
50 ez between sets @ 1:30
#1, 1:16; #2, 1:17; #3, 1:17; #4, 1:17; #5, 1:15;
#6, 1:20; #7, 1:20; #8, 1:18, #9, 1:18; #10, 1:16
- 200 ez

**Notes: The kick set was tough. Started feeling the legs burning after #7. Alex did a great job in the 100's, specially on #5 (1:10). The set was a good reference point, but should be able to hold 1:15 on all 100's, going down to 1:10 on last one. Workout time was 54 minutes, including cool down.

Friday 2/19/10 Workout @ Aquaclub (Tomas' workout)

- 7 min WU
- 400 back kick w/zoomers (time = 5:50)
- 12 x 50 @ 1:00 #s 5, 8, 10, 12 all out back kick no zoomers.
In between 50's choice of swim, stroke drills, kick etc etc.
times: #1, 44; #2, 44; #3, 44; #4, 43
- 50 ez
- 10x 50 @ 1:00 lung busters
Odds, no breath 3 strokes before and after turns
Evens, #2, 5 breaths; #4, 4 breaths; #6, 3 breaths; #8, 2 breaths; #10, 1 breath
- 10 x 75 back pull @ 1:30. Descend 1-5 & 6-10
1st set of 5 x 75 (#1, 1:01; #2, 1:00; #3, :59; #4, :58; #5, :57)
2nd set of 5 x 75 (#6, 1:03, #7, 1:01; #8, :59; #9, :58; #10, :56)
- 50 ez
- 4 x 50 @ 1:10 rooster tail back kick. #4 all out, time = 0:33
- 200 ez

Thursday 2/18/10 Workout @ Aquaclub (Tomas' workout)

Similar workout as Danilo's, from 2/12/10

- 5 min WU
- 10 x kick set. 55 sec vertical fly kick no zoomers + 5 sec rest + 25 sprint back @ 2:00
- 50 ez
- 10 x 25 no breath @ 45, counting strokes
- 50 ez
- Pull set
200 @ 2:50 + 4 x 50 @ 55 (time on 200 = 2:39, Avg on 50's = 38)
200 @ 2:50 + 3 x 50 @ 50 (time on 200 = 2:37, Avg on 50's = 38)
200 @ 2:50 + 2 x 50 @ 45 (time on 200 = 2:39, Avg on 50's = 39)
200 @ 2:50 + 1 x 50 @ 40 (time on 200 = 2:38, tim on 50 = 39)
200 fast (took additional 10 secs rest before last 200; time = 2:33)
- 8 x 25 back, 4 on 30 & 4 on 25
- 200 ez

*Note: Felt awesome today, after a well deserved rest yesterday.

2/16/10 Tuesday Naco 11/20

7:00 am with Tomas, Carlos, Ana Ysa, Dimitri and Alex

6 min WU
10 x 25 under water fly kick zoomers no breath @ 40
10 x 25 Titanic back kick with zoomers @ 45
10 x 50 @ 45 pull. Odd 25 back/25 free, Even free
100 ez
4 ( 3 x 25 @ 25 + 75 @1:15) 75's desc. 1:00, 55, 55, 52
100 ez

Total time 49 minutes
Only made 4 of the under water kicks. I think signs of tired. 5th workout in a row. Still 75's were solid.

2/15/10 Monday Naco 10/20

7:00 am with Tomas and Carlos

5 min WU
9 x 25 lung busters @30. (2 breaths, 1 breath 0 breath) repeat
10 x kick set @ 2:00. 53 seconds fast kick pushing wall + leave @ 1 for 25 sprint Odd fly/ Even choice (no breast) + 25 ez. On the fly sprint was doing 25 and on back 16. Last one back 15.

75 ez

3 (4 x 50) pull @40. Rest 20 seconds between sets

50 ez

3 x 200 desc 3:15 & 3:45. 50 back/125 free/25back. Did 2:43, 35 & 29. Tomas 2:34 & Carlos 2:39 in last one.

100 ez

Solid workout

2/14/10 Sunday LRCC 9/20

9:00 am

Tomas' workout:
wu
- 10 x 50 lung busters @ 1:00 (odds no breath 3 strokes before and after each turn; even 2 breaths per 50)

- Freestyle kick ladder with zoomers
*25 on :40, time :18
*50 on 1:00, time :38
*75 on 1:20, time 1:01
*100 on 2:00, time 1:24
*75 on 1:20, time 1:02
*50 on 1:00, time :41
*25 on :40, time :19
- 50 ez
- Freestyle swim ladder
*25 on :30, time :16
*50 on :45, time :35
*75 on 1:10, time :55
*100 on 1:30, time 1:12
*75 on 1:10, time :52
*50 on :45, time :34
*25 on :40, time :16
- 50 ez
- Fly kick ladder with zoomers
*25 on :40, time :18
*50 on 1:00, time :38
*75 on 1:20, time :1:01
*100 on 1:50, time 1:30
*75 on 1:20, time 1:05
*50 on 1:00, time :43
*25 time :18
- 50 ez
- Fly swim ladder
*25 on :40, time :17
*50 on 1:20, time :37
*75 on 2:00, time 1:01
*100 on 2:00, time 1:24
*75 on 2:00, time 1:01
*50 on 1:20, time :36
*25 time :15
- 100 cool down

Total Time 64 minutes.

Tough set but in the fly at the end was feeling real good especially in the last 25 that did 15.

2/13/10 LRCC 8/20

8:30am Saturday

7 min WU
12 x 50 zoomer fly kick @ 1:00 5 &9 & 12 all out. 42 on the fast ones 47 on regular. Not good.
50 ez
10 x 50 fly from a dive swim @ 1:30. Held 34 on all.
50 ez
20 x 50 IM 25 fly/25back; 25back/25br; 25 br/25free; 25 free/25fly. Reapt. Non breast 50 are @50, ones with breast 1:00.

100 ez

Better than yesterday's workout.

2/12/10 LRCC 7/20

12:30 pm
5 min WU
10 x kick set. 55 sec stationary with zoomers fly kick. + 5 sec rest + 25 fast fly under water kick one breath. 25 ez. Repeat. @ 2:00
50 ez
8 x 25 no breath @ 45

50 Fly for time from a dive. 33

50 ez

Pull set
200 @ 2:50 + 4 x 50 @50
200 @ 2:50 + 3 x 50 @ 50
200 @ 2:50 + 2 x 50 @ 45
200 @ 2:50 + 1 x 50 @ 40
200 fast.

8 x 25 fly, 4@40 & 4@30

100 ez

Total time 80 minutes

So so workout

Friday 2/12/10 Workout @ Aquaclub (Tomas' workout)

Pool had some lighting problems due to a blackout in the area

- 400 wu
- 10 x 50 lung busters @ 1:00 (odds no breath 3 strokes before and after each turn; even 2 breaths per 50)
- 100 ez
- Freestyle kick ladder with zoomers
*25 on :40, time :18
*50 on 1:00, time :38
*75 on 1:20, time 1:01
*100 on 1:45, time 1:19
*75 on 1:20, time 1:01
*50 on 1:00, time :40
*25 on :40, time :19
- 50 ez
- Freestyle swim ladder
*25 on :30, time :16
*50 on :45, time :34
*75 on 1:10, time :55
*100 on 1:30, time 1:13
*75 on 1:10, time :57
*50 on :45, time :35
*25 on :40, time :16
- 50 ez
- Backstroke kick ladder with zoomers,really working those underwaters, 4 to 5 kicks off the wall
*25 on :40, time :17
*50 on 1:00, time :38
*75 on 1:20, time :59
*100 on 1:45, time 1:13
*75 on 1:20, time :59
*50 on 1:00, time :39
*25 on :40, time :18
- 50 ez
- Backstroke swim ladder, 3 to 4 underwater kicks off the wall
*25 on :30, time :16
*50 on :45, time :37
*75 on 1:10, time :59
*100 on 1:40, time 1:18
*75 on 1:10, time 1:00
*50 on :45, time :38
*25 on :40, time :18
- 100 cool down

**Notes: Improved on both freestyle ladders. Decreased interval on 100 free to 1:30. Was gladly surprised to finish that set, even with the new interval.Didn't improve on backstroke kick ladder, except for the 100, which is a great sign. On the backstroke swim ladder the 75's were tougher since I could bearly see the wall on turns. On the 100 improved 1 sec, and can feel the improvements off the walls underwater. Next time 100 backstroke should be on 1:30, trying to improve time to 1:15. Will try to hit 1:10 on freestyle swim 100.
For those who want to try this set for the first time, go into it after warmup. It's a tough set, but will improve your conditioning, both legs and stroke, significantly. A good veriation of this set is to go up per 50 to 200, then back down. Will try one month before the Florida meet in Fort Myers.

Thursday 2/11/10 Workout @ Aquaclub (Tomas' workout)

Did dry land yesterday. Leg workout was killer, but good

- 400 wu
- 4 x 200 back kick with zoomers @ 3:30
#1 - 2:42
#2 - 2:43
#3 - 2:41
#4 - 2:40
- 50 ez
- 4 x 50 sprint back kick, no zoomers @ 1:30
#1 - :42
#2 - :43
#3 - :42
#4 - :41
- 50 ez
- 10 x 100 @ 1:45 pull 50 back/50 free
Faster #1 - 1:18; Slower #4 - 1:22; Avg. 1:20
- 50 ez
- 2(3 x 25 @25 + 75 fast @ 1:15) back
Time on 75's, :55 & :54
- 200 ez

**Notes: The last set was supposed to be three times around. Was able to do twice. Goal for next time is to do three times with time on 75's below 0:54

2/10/10 Naco 6/20

7:00 am with Alex, Anaysa, Carlos and Pierto
300 WU
12 x 50 Rooster tail back kick @ 1:10. 5, 9 & 12 all out.
50 ez
10 x 50 @ 1:15 25 free/ 25 fly sprint. 4 strokes no breath off the wall in free and two strokes before breath in fly.
50 ez
10 x 50 Build sprint.
#1 12.5 super fast 37.5 ez
#2 25 super fast, 25 ez
#3 37.5 super fast 12.5 ez
#4 all out
#5 ez
#6 all out
#7 37.5 super fast 12.5 ez
etc etc
150 ez

Good workout.

Tuesday 2/9/10 Workout @ Aquaclub (Tomas' workout)

- 400 wu
- 16 x 50 IM kick - 4x50 of each stroke @ 1:oo, except breaststroke @ 1:10
fly avg. :54, back avg. :52, breast avg. :59, free avg. :53
- 50 ez
- 10 x 100 IM
1-5 pace @ 1:45, avg. 1:28
6-10 descend @ 2:00 (#1, 1:28; #2, 1:25; #3, 1:23; #4, 1:21; #5, 1:19)
- 50 ez
- 10 x 50 rooster tail back @ 1:1o, #4, #7, #9 sprint
times #4, 0:35; #7, 0:34; #9, 0:33
- 200 cool down

**Notes: felt tired today, but was able to complete the workout. Hope to feel better on thursday.

2/8/10 Naco. Month Workout Goal= 6/20

7:00am Naco with Dimitri, Alex and Tomas

4 min WU
500 back kick zoomers. 7:33
4 x 50 kick no zoomers for time @ 1:30. Back 45, 46, 47 & 44
50 ez
12 x 50 IM by 25's @ 50 for the 50's with no breaststroke @ 1:00 for the 50's w/ breast
50 ez
8 x 25 zommers no breath fly kick under H20 @45. Last 3 increase the rest to 1:00 so Dimitri could make them.
50 ez
10 x 100 Odd @ 1:45; Even @2:00. Odd 75 fast followed by 10 seconds push-the-wall kick and 25 all out sprint. Even easy. Cut the set to only 8 with the last one everyone going super fast. My last one was 1:13
200 ez

Total time: 64 minutes.

Good overall workout.

2/07/10 Sunday Naco. Month Goal Workout= 5/20

8:15am Naco

7 min WU
400 fly kick zoomers 6:26
12 x 50 @ 1:00 5 8, 10, 12 all out fly kick no zoomers. In between 50's choice of swim, stroke drills, kick etc etc. 48, 48, 49 51
50 ez
10x 50 @ 1:00 lung busters. 2 breaths per 50.
50 ez
10 x 75 fly pull @ 1:45. Lots of rest. Did the first 5 desc. 1:00 59, 58, 57, 56. #6 ez free. 7 to 10 desc. 1:01, 59, 58, 56.
50 ez
10 x 50 @ 1:10 rooster tail back kick w/ # 4, 7, 9 all out sprints. 35, 34, 33. Ana Ysa did the set with me. Her last one was 37.
100 ez
total time 65 min

Good workout. Did not think I could do the fly set but was a hard solid set. Also the lung busters was tough.

Ana Ysa swam the last part of the workout with me.

2/6/10 Naco

Yesterday did not workout.

8:15 am Naco

7 min WU
4 x 200 zoomer back kick @ 3:30 Not intended but did them desc. 3:11, 09, 01, 56. Should have been all under 3 min.
50 ez
5 x 50 fast back kick no zoommers @ 1:30. 46, 48, 48, 47, 46
50 ez
10 x 100 @ 1:30 pull. 50 back/50 free. The back crossing legs. Avg 1:22. Next time will try @1:45 but to go closer to 1:15 on all.
50 ez
3(3 x 25 @ 25 + 75 fast @ 1:15) Back or stroke. Non stop after the 75. Did the 75's back. 58, 59, 55. Last one was a get out swim since the set had a second part to it!
100 ez
Total time 72 min

Friday 2/5/10 Workout @ Aquaclub (Tomas' workout)

- 400 wu
- 10 x 75 rooster tail on 1:20, Avg. 1:00
(#5 & #9 sprint - strong legs, arms normal)
time on #5 = :50
time on #9 = :49
- 50 ez
- 12 x 25 (odd swim no breath counting strokes, even underwater) on :40
Avg of 12 strokes on odds
- 4(4 x 50 back 200 pace on 1:00) + 100 ez on 2:30
set#1, 36, 36, 36, 36
set#2, 35, 36, 36, 36
set#3, 35, 36, 37, 36
set#4, 35, 36, 36, 36
- 4 x 25 back spin drill
- 200 ez

2/4/10 LRCC DV

3/20 Month Goal Workouts
5:15pm

7 min UW
12 x 50 @ 50 zoomers kick back from the middle of the pool w/ 5 under H20 kicks at turns.
25 ez
10 x 50 @ 1:10. 3 breast kick + 1 pull
50 ez
8 x 25 @ 40 no breath swim
50 ez
3 ( 150 IM @2:20 + 3 x 50 free @ 40) @ 5:30. Objective here is to work the last 50. You can do stroke for the set too. Desc de 150's 2:11. 09 & 07. The 50's would ascend 35, 36, 37. Last set all in 36. Very hard but when in shape should do two rounds of this set!
150 ez

Was tired but although not great times in the main set it was solid.

Thursday 2/4/10 Workout @ Aquaclub (Tomas' workout)

Same as Danilo's workout from yesterday. First workout since monday...

- 400 wu
- 8 x 100 back kick w/zoomers on 1:45, Avg. 1:23
- 50 ez
- Back pull ladder set @ 30 sec per 25
25 (:18), 50 (:39), 75 (:58), 100 (1:19), 75 (:59), 50 (:39), 25 (:18).
- 50 ez
- 10 x 100 pull
1-5 on 1:30. Avg 1:20
6-10 on 1:35. Avg 1:24
- 50 ez
- 2 x sprints @ 2:10 the following way 1:00 stationary kick with hands and chin above water fly without zoomers. 10 seconds rest and sprint 25 back sprint (pushes off the wall were killer)
- 100 ez

**Notes: Great workout. Felt better than expected, after two full days off

2/3/10 LRCC

Off Tuesday

Wednesday 6:15 pm 25 meter pool
20 workout February goal: 2/20

5 min WU
8 x 100 fly zoomers kick @ 2. Worked this set. Lots of rest. Held steady pace 1:30
50 ez
Fly pull ladder set @ 30 sec per 25
25, 50, 75, 100, 75, 50, 25. Coming down was faster. Still was trying to hold average in all under 20 per 25m. The 100 was 1:28 and the 75s !:03 going up and 1:01 coming down.
50 ez
10 x 100 pull @ 1:30. Avg 1:18
50 ez
2 x sprints @ 2:10 the following way 1:00 stationary kick with hands and chin above water fly zoomers. 10 seconds rest and sprint 25 fly with zoomers with long under water kick.
100 ez
Felt good. Need to do more fly sets. Goal this month is for 20 workouts.

2/1/10 Naco

6:55 am 25meter

Tomas, Carlos & Ana Ysa

5 min WU
10 x 50 @ 50 zoomers back kick from the middle of the pool. Work turns.
50 ez
10 x 75 @ 1:30 back pull. Cross your legs. Avg of 1:00. Last two descended 58 & 57
50 ez
5 x 50 @ 1:15 all out back sprints. Goal time of the first 50. Did 34, 35, 35, 35, 35.
200 ez

Good workout.

Total time 56 minutes

1/31/10 Naco

10:15 am

With Tomas, Dimitri, Glauco & Eliana. Kick workout for Dimitri's shoulder injury.

5 min WU
10 x 75 rooster tail @ 1:20. 5 & 9 all out. 49 & 51
50 ez
11 x 50 lung busters @ 1:20 (5, 4, 3, 2, 1) Repeat. We did extra one to go no breath. Increased the rest at the end. Did three no breath. Tomas had his first no breath 50! Rest also had a best of 1 breath.
10 x 50 back zoomer kick @ 1:00
8 x 25 no breath & stroke count. Odd swim no breath/ Even under water no breath @45
50 ez
4 x 25 @2:00. fast kick on the wall for 40 seconds. Leave @ 45 for 25 sprint with strong kick and back ez. Repeat 4 times
100 ez

Solid workout.

Total time 84 minutes

1/30/10 Naco

25 meters. 8:15 am

Swam with the age groupers.

4 (3 x 200 @ 2:50 moderate swim + 4 x 100 IM @ 1:40 moderate + 4 x 50 sprints @1:30 + 200 ez

The first 3 x 200 was my warm up as I was late. The first set of 4 x 50 free. 30.11; 30.2, 30.5 & 31.1. Second set was free kick no zoomers @ 1:45. 49, 48, 48, 48. Last set went fly but set was cut to 3. 34, 34, 33.
200 ez

1/29/10 Naco

25 m 7:15 pm

First workout after my back strain. Long and easy workout.

5 min WU
10 x 100 back kick zoomers @1:40
10 x 100 pull @ 1:30 50 back/50 free
10 x 25 no breath @ 45. Odds under H20. Even swim no breath

Total time 48 minutes

Friday 1/29/10 Workout @ Aquaclub (Tomas' workout)

- 400 wu
- 10x75 back kick w/zoomers on 1:20, Avg. 1:00
- 50ez
- 6x50 lung busters (#1 breathe 6 times, #2 5times, 4, 3, 2, 1) on 1:00
- 50ez
- 75 all out back sprint from a dive, time = 0:48
- 100ez
- 10x50 free pull (paddles only) on 45, Avg. 38
- 50ez
- 10x50 back pull (paddles only) on 50, Avg. 40
- 100ez

**Notas: Ambos sets de 50s los dividi en 2 sets de 5x50. Me senti cansado despues del 75 con tiempo, pero queria mantener el intervalo, asi como el promedio.

Thursday 1/28/10 Workout @ Aquaclub (Tomas' workout)

- 400 wu
- 10x50 rooster tail on 1:00 (#5 & #9 all out sprint) - rest 30 secs after #4 and #8
* time on #5 - 0:29
* time on #9 - 0:29
- 50ez
- 10x25 titanic back kick on 45
- 50ez
- 2x(3x100) back swim - #1 & #2 on 1:40, rest 30 secs, then last one broken (75+25), rest 10 secs after 75
* Set 1 - #1 1:24, #2 1:25, broken 1:17
* Set 2 - #1 1:22, #2 1:22, broken 1:16
- 50ez
- 2x(3x100) free swim - #1 & #2 on 1:35, same as above
* Set 1 - #1 1:16, #2 1:17, broken 1:11
* Set 2 - #1 1:14, #3 1:15. broken 1:12
- 50ez
- 6x25 (#s 1,3,5 swim no breath, counting strokes, #s 2,4,6 underwater fly kick)
* stroke count #1 17, #2 16, #3 15
* times underwater #1 20, #2 19, #3 18
- 100 ez

**Notas: Los 25 de pateo titanic los tuve que separar en 2 series (fuertisimo ese drill). Proxima vez debo hacer los 10 sin partir la serie.

1/27/10 Workout LRCC

25 m. pool 5:15 pm
5 min WU
10 x 75 rooster tail kick swim @ 1:20. Ave of 1:03. #5 & #9. Sprint swim w/strong legs but arms normal. Did 50 & 48
50 ez
8 x 50 lung busters @ 1:15 3,2,1,0 repeat. The way I make these is that on the first two I go as soon as I can to save up additional rest for the no breath 50.
50 ez
75 ALL OUT BACK SPRINT. From a dive. Time: 52
100 ez
10 x 50 pull @ 40. Made the first 6 & last 4 increased to 45
50 ez
5 x 50 all out back swim. No interval. Ended up doing them desc. Times: 38, 35, 34+ 34, 33.
100 ez

Did dryland this morning. After workout did stretch cord and on the 3rd set something went wrong in my back and the pain went all the way to my foot! Stopped and tomorrow will be MRI! Always had back problems to some degree or other and this is one of those times when is worse than most times! Tomorrow will take the day off.

Tuesday 1/26/10 Workout @ Aquaclub (Tomas' workout)

- 400wu
- 16x25 IM, 1 of each stroke on 40 (fly avg. 17, back avg. 17, breast avg. 20, free avg. 16)
- 50ez
- 6x50 lung busters (breathe every 6, then 5, 4, 3, 2, 1) on 1:00
- 50ez
- 5x200 on 3:00
** First three pull freestyle -- goal 2:45. (1st, 2:40; 2nd, 2:47; 3rd, 2:49)
** Last two 50bk/50fr, repeat (1st, 2:49; 2nd, 2:53)
- 50ez
- 8x50IM on 1:00 (25fly/25bk, 25bk/25br, 25br/25fr, 25fr/25fly) repeat
- 100ez

**Notas: La serie de 200 me dio una indicacion de lo mucho que falta para estar en condiciones. Los 200 libre, la meta debe ser 2:35. Los 200 de back y libre deben estar en promedio 2:40 entrando en condiciones, 2:30 ya en buenas condiciones. El agotamiendo fue alto, especialmente despues del dryland del lunes. Hay que seguir entrenando!!!

1/26/10 Workout Naco

25 meter pool. 7:00am
7 min UW
10 x 75 back zoomer kick@ 1:20. First three straight back kick. After that was going 25 fly kick on back and rest back kick. Avg 1:03
10 x 50 breast kick @ 1:00. Avg 56
50 ez
10 x 100 IM @ 1:45:
1 to 5 steady pace Avg 1:27
15 seconds rest
6-10 desc. 1:27, 25, 23, 21, 16.
100 ez
Total time 61 minutes
Felt better than the last few workouts but afterwards felt drained.

1/25/10 LRCC Workout

25 meter. 9:30 am

7 min WU
5 x @ 2:00 (stationary fly kick w/zoomers. Hands & head out of water for 50 sec. then 50 fly kick zoomers and board) Repeat 5 times
50 ez
10 x 25 no breath stroke counting. @ 40. Avg 15 strokes
Main set
4 (4 x 50 200 pace @ 1:00) + 100 ez @ 2:30. Repeat non stop 4 times
50 ez
200 pull free swim
Ladder set by 25 of pull to the 100. Going up breath every 4 strokes. Going down repeat 100 and do back pull legs crossed. 10 second rest at each stop.
50 ez
50 ALL OUT for time from a dive. Fly 31.
100 ez
Time 75 minutes

Notes:

El main set was supposed to be all fly and 35's for the pace of my 200 fly goal time. First set 35, 34, 35, 35. Second set 35, 35, 36, 37. Was hurting so changed to back. 38, 40, 40, 40. Last set desc. 40, 38, 37, 35. Have to be able to do the entire set fly holding 35!!!!!

1/24/10 LRCC Workout

25 meter pool

7 min wu
10 x 75 fly zoomer kick @ 1:30. Ave. 1:09
10 x 25 swim fly zoomers @ 40. Ave. 17 although worked the legs and felt I was going faster
50 ez
10 x 50 back zoomer kick @ 50
50 ez
10 x 50 pull @ 1:00. Alternate 50 lung buster of 2 breaths with 50 back pull
50 ez
10 x 100 @ 1:45. Desc. 50 back/ 50 free. 1:21, 18, 17, 16 16. 2nd set 1:25, 22, 19, 18, 13
50 ez
4 x 50 @ 2:00. 52 seconds stationary kick hands above water. then wait for the top (60 second mark) and go for a 25 sprint choice of stroke. Return swimming ez and repeat 3 more times.
100 ez

NotesL

Felt a little better in the water today. Longest workout to date.

1/23/10 Workout LRCC Friday

5 min WU
10 x 50 breast kick @ 1:10
6 x 50 breast double pull @ 1:10. Last 50 swim fast. Did 46
50 ez
10 x 100 pull free @ 1:25
50 ez
6 x 100 @ 1:45. 50 breast/50 free. Avg 1:29. Last one 1:25
100 ez

No dryland today.

Friday 1/22/10 Workout @ Aquaclub (Tomas' workout)

- 500 wu
- 10x25 (first 15 meters all out sprint) on :50
- 50ez
- Freestyle kick ladder with zoomers
*25 on :40, time :18
*50 on 1:00, time :40
*75 on 1:20, time 1:03
*100 on 1:45, time 1:21
*75 on 1:20, time 1:04
*50 on 1:00, time :40
*25 on :40, time :19
- 50ez
- Freestyle swim ladder
*25 on :30, time :15
*50 on :45, time :35
*75 on 1:10, time :57
*100 on 1:40, time 1:15
*75 on 1:10, time :57
*50 on :45, time :36
*25 on :40, time :16
- 50ez
- Backstroke kick ladder with zoomers,really working those underwaters, 4 to 5 kicks off the wall
*25 on :40, time :17
*50 on 1:00, time :38
*75 on 1:20, time :56
*100 on 1:45, time 1:14
*75 on 1:20, time :57
*50 on 1:00, time :39
*25 on :40, time :19
- 50ez
- Backstroke swim ladder, 3 to 4 underwater kicks off the wall
*25 on :30, time :16
*50 on :45, time :37
*75 on 1:10, time :58
*100 on 1:40, time 1:19
*75 on 1:10, time 1:01
*50 on :45, time :38
*25 on :40, time :18
- 100 cool down

**Nota: la ultima escalera de dorso fue dura. La meta es volver a hacer esta escalera en 3 semanas para comparar resultados.

1/22/10 Workout LRCC Friday

5 min WU
10 x 50 rooster tail swim kick @ 1:00
#5 & 9 all out sprints. Did 31 & 30
50 ez
10 x 25 Titanic back kick w/ fins @ 45
50 ez
3 ( 2 x 100 swim @ 1:30 + 75 + 25) 1 min rest between sets
100 ez

Short workout. Felt very tired despite not having swam yesterday. The Titanic kick is with arms out of the water and pointing to the sky above your head. You must kick very strong or you will sink like the Titanic.
The main set the 100 are pace. I was going about 1:18-19. The 75 +25 treat as a broken 100 with 5 seconds rest in the 75 and then the last 25. The first 75 faster than the 100 pace and the last 25 all out sprint. Set was supposed to be 6 times but had to cut it short. My times were :1:17, 1:16 & 1:10.

Total time 43 minutes.

Also did dryland in the morning and arms were killing me from the bungie cord set.

Wednesday 1/20/10 Workout @ Aquaclub (Tomas' workout)

- 400 wu
- 10x50 back kick w/zoomers on 55, Avg.: 38
- 50ez
- 9x50 rooster tail on 1:00, Avg.: 38, 30 seconds rest, then
- 1x50 rooster tail using arms, time = 0:31
- 50ez
- 16x50 on 0:55 (back swim, 25 back/25 free, 25 free/25 back, free swim) repeat 4 times
- 4x50 lung busters (#1, breath 5 times, #2 4 times, #3 3times, #4 2 times)
- 100ez

Tuesday 1/19/10 Workout @ Aquaclub (Tomas's Workout)

- 400 warm up
- 8 x 50 free kick on 1:00, Avg. :56
- 8 x 25 sprint free on 45 sec, Avg. :16
- 50 ez
- 8 x 50 back kick on 1:00, Avg. :50
- 8 x 25 sprint back on 45 sec, Avg. :17
- 50 ez
- 8 x 75 back (4 x 75 pull - cross legs on 1:20, Avg. 1:09; 4 x 75 descend on 1:30; 1:01, 1:00, :59, :59)
- 4 x 25 (1 no breath swim, 1 underwater) repeat
- 100 ez

1/19/10 LRCC Tuesday Workout

La Romana 25 m. Noon

5-7 minutes WU
20 x 25 No breath fly kick with zoomers @45. If you cant make them then to 4 sets of 5 with 30 seconds rest between each.
50 EZ
10 x 50 rooster tail back kick swim@ 1:00
50 EZ
* 3 x 200 pull @ 3:45 50 Fly/ 50 free repeat
100 ez
* 3 x 200 @ 4:00 50 Back/50 free repeat
125 ez
75 ALL OUT SPRINT stroke from a dive. Back 53 (equivalent of 1:11)
100 ez
Total time 70 minutes
After workout set of fly with bungee cords. 3 X 45 second: 25 reps, 20 reps, 15 reps.

* Tough set these 200. A good wake up call to know how out of shape I'm in. Felt really tired but besides me being out of shape it also has to do that this is my 4th straight workout. My goal time for both sets was 2:40 or better. In the fly ended up going 50 fly/125 free/25 fly. My times were 2:39, 41 & 44. Did them pull so the fly would be easier but very tough.
For the back set I descended them not by design but as I recuperated from the fly set I felt better. 2:49, 45, 36. In shape my times should have been around 2:30 on all.

This morning did dryland set.

1/18/10 Workout Naco Monday

With Dimitri & Alex
25 m pool

5 min WU
10 x 50 zoomers fly kick @50. Avg. 53
25 ez
10 x 75 rooster tail kick swim @ 1:30. Last one 75 swim for time. Alex 46 low, DV 46, Dimitri 48
100 EZ
15 x 50 @50. 25 Fly/25 Free; 25 Back/25 Free; 50 free. Repeat 5 times.
50 ez
4 x 25 Stationary + sprint @1:30. 25 seconds stationary flutter kick water polo style with hands and head above water. 5 seconds rest and 25 sprint swim. Return easy and repeat 4 times. Alternative. If pool too shallow then kick holding the wall.
100 ez
Total workout time 60 min.

In Naco with Dimitri.
6 min UW
6 x 75 fly kick zoomers @1:20. Did 1:08
4 x 25 no breath @ 45. First two took one breath
100 all out for time fly kick with zoomer. We both did 1:20
50 ez
6 x 75 back kick zoomers @ 1:20. Avg 1:04
4 x 25 no breath @45
100 all out back kick zoomers. 1:16 & DF 1:18
50 ez
10 x 50 back pull @ 1:00. Cross legs. Avg 40
50 e
10 x 50 free/back @1:20. Goal time set. DV 35 & DF 36
50 ez
4 x 25 over & under no breath no interval

1/16/10 Workout Naco Saturday

7 min UW
10 x 50 fly kick @ 1:00 no fins. Ended up spliting in half set. Avg 58 on each
25 EZ
10 x 25 fly sprint @ 45 working the kick hard. Avg of 16
50 ez
10 x 50 back kick@ 1:00. Avg 56. This set was able to make it becuase I was doing 2 strokes from the pull out; two on the pull out from the turn and two more to the wall.
25 EZ
10 x 25 back sprint @ 45. Avg. 17. Work hard the kick.
50 EZ
10 x 75 back  set the following way:
4 x 75 pull cross your legs!  @ 1:10
3 x 75 swim even pace @1:20. 1:05, 1:03 & 1:04
3 x 75 swim desc @ 1:30. 1:03, 59 & 55
50 ez
12 x 50 IM by 25s
25 fly.25 back
25 back/25 breast
25 breast/ 25 free
25 free/25 fly
Repeat 3 times.  The non breast @ 50. The breat @ 1:00
4 x 25 no breath no interval. 25 swim/25 under H20 repeat.
Total time:
74 minutes

Good workout but legs need much work!!!!

1/15/10 Workout LRCC Friday

Did not make it to the pool.  Did dryland in the apartment in the morning. Up to 1:30 squat against the wall.

Friday 1/15/10 Workout @ Aquaclub

- 400 wu
- 10x50 rooster tail on 1:00 (last one using arms. Time: 31)
- 9x100 free (3x100 lung busters, 1 breathing every 4 strokes, 1 every 5 strokes, 1 every 6 strokes), (3x100 pace on 1:30, avg.: 1:20), (3x100 descend, 1:20, 1:17, 1:14)
- 8x25 (first 15 meters all out sprint)
- 100 cool down

Notas: Los ultimos 3x100 descendiendo me senti pesado...

1/14/10 Workout LRCC Thursday

7 min WU
14 x 50 rooster tail swim kick @1:00.  Was doing 41. Remember exaggerated kick throughout the 50 with very little effort from arms.
1 minute rest
1 x50 rooster tail sprint. Again very strong kick but using arms too.  Time: 30
50 EZ
8x25 lung busters @ 30. Did them with one breath but you can do 2 breaths. Count strokes and streamline off walls
10 x 50 stroke @1:00. Goal Time 0 Set.  My goal time was 33. The objective is to the do entire set counting every second above or below as plus or minus respectively.  I did 33, 32, 32, 33, 33, 33, 34, 33 32, 32 so my total number was -2. You want to do the set so you end up with 0 or a minus number.
50 ez
6 x 25 lung busters @30 same as above
10 x 50 progressive fly swim @ 1:00 
First 50: 4 no breath fly strokes rest free ez
2nd 50: 4 no breath fly strokes + 3 strokes no breath
3rd 50: same as above but add two strokes no breath
4th 50: same as above but add two more.........etc etc
By number 9 you should be close to swimming the entire 50 fly, After this one stop and take 1 min rest and go a 50 fly all out.  My time was 34
50 EZ
4 x 25 no breath and no interval. 25 under H20 and 25 swim. Repeat.
Total time 64 minutes. The total times is from the time I jump in the pool to the time I get out.

Fly set very tough. You can bump it up to 1:20 for interval. Still no swimming equipment so you can use anything you'd like. On Monday I'll have everything.
Plan to swim 4 more workouts and then take a day off.
Happy swimming!

1/12/10 Workout LRCC Wednesday

No workout today. Had four workouts in a row after month layoff.  Did do dryland in the morning and before bed.

1/12/10 Workout LRCC Tuesday

Today I got to the pool and realized I had to to be somewhere in 45 minutes so I did a very short workout with very little rest in between sets. You can save this workout from when you don't have much time and still want to get in a good workout.

200 WU
10 x 50 Rooster tail swim kick @ 1:00. Was averaging 41. Last one build to all out sprint.
25 EZ
9 x 100 @1:45 swim (3x100 lung busters. 1st breathe every 4 strokes; 2nd every 5 strokes; 3 every six.) (3 x 100) pace. Did 1:17; 3 x100 desc. 1:15, 1:12 and 1: 07. The 9 x 100 are without a break between sets.
100 ez
Total time 31 minutes

Also did my home dryland set of wheel sit ups, pushups, 4 lb shoulder theraphy.

Workout 1/11/10 Monday

LRCC pool
5 min WU
12 x 50 Rooster Tail. @ 1:00 Aqui como siempre fuerte pateo y los brazos solo haciendo el movimiento. Estaba haciendo 42
100 ez
50 all out sprint. En este pateo a todo lo q da y agregar brazos fuerte. De abajo. Hice 29
50 ez
6 x 25 lung busters @ 40. Los primeros dos con one breath. Los ultimos no breath. Contar strokes y perfect streamline.
10 x 100 @ 1:30 swim. Hacen 5 y 1 min rest y salen para los ultimos 5. First set hice 1:16 y despues todos en 17. Segundo set todos 1:15
50 ez
4 x 25 fly sprints @ 45. 17
4 x kick/sprint swim set @ 2:00 as follows: 55 seconds stationary kick con las manos aftuera y la cabeza completa fuera del agua. Esperan 5 segundos y salen a un 25 sprint a todo trabajando todo rapido y mucha pierna. Se regresan suave y se preparan para hacerlo de nuevo. Yo los hice fly 16, 16, 16, 15.
100 ez
Total time 57 min.

Notas:
Los 4 x 25 eran 12 que iba hacer pero como no estaba nadando muy rapido (17) cambie para el otro set. El pateo con las manos arriba es duro. No metan la cabeza en el agua y pateen libre. Nada de tijera! Dimitri.....llega a la pared en cada cosa! Los Rooster Tail si los hacen bien las piernas se le e'plotan`, y asi es como debe de ser.
No tengo mi bulto conmigo asi q si quieren pueden usar pull, zoomers para alguno de los sets pero los 10 x 100 son swim. Tampoco voy a poder nadar espalda esta semana porque no ando con las banderitas asi q el q quiere lo puede mezclar.

Otra cosa que les queria comentar es q encontre una competencia, como a tres horas de Miami, del 1 al 2 de mayo en LCM. Aqui esta la info:

http://www.dixiezone.org/Meets/1005fgcu.pdf

Le comente a Tomas y a Piero q nos podemos ir el viernes 30 de abril y regresar el lunes 3 de mayo. Acabo de mirar en AA.com y la tarifa esta a 286.90 impuestos incluidos saliendo a las 6:00 am (porque hay q manejar unas 2.5 horas para llegar a Fort Myers desde MIA y regresar el lunes a las 8pm. Tengo casi la certeza de q la competencia no tendra mucha calidad pero el ambiente de competir fuera es mucho mejor. Serian 3 meses y medio que es perfecto para ponerse en forma y hacer buenos tiempos alli. Animense.

D