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