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.