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