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

1/10/10 Workout Naco

7 minute WU
6 x 100 back kick no fins @2:10
100 ez
100 back kick all out for time. Did 1:38. Goal is to bring that time way down 10 to 20 seconds.
50 ez
6 x 25 lung busters @ 45. 0 breaths, count stroke and perfect streamline off wall
6 x 75 swim @ 1:10. Hold steady speed. If necesary increase rest to 1:15 or 1:20. Held 0. 57 in all.
50 ez
12 x 50 (4 x 50 Fly/back, back/breast, breast/free & free/fly and repeat) The 50's with breast on 1:00 and the others on 0.50.
100 ez
Total time 65 minutes. Second workout after Xmas break.