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.