Thursday, September 30th

Morning workout - SCY

Just floated around. Probably did about 1,500 yards.

Evening workout - LCM

500 w/u = 500 meters
400 kick/right/left/swim per 25 = 400 meters
4 X 100s pull = 400 meters
6 X 50s build = 300 meters
8 X 25s kick = 200 meters
broken 200 for time (10 secs rest at each 50) = 200 meters
200 cool down = 200 meters

2,300 meters total.

Good workout. Pulling once again is great, but tomorrow I will tell you the consequence. I did then at 1:09, 1:07, 1:06 and 1:06. That is pretty good. Broken 200 free was good. I went 2:13. Not too bad. I am hoping for 2:10 at IGLA. I think I took the first 50 out to hard.

Wednesday, September 29th

No morning workout

Wednesday evening - LCM

600 warm/up = 600 meters
8 X100s pull = 800 meters
5 X 50 stretch = 250 meters
4 starts with sprinting = 200 meters
3 X 100s cool down = 300 meters

Great pull set. My pulling is super fast but I think my shoulder is mad at me. I did these all at 1:11 and got down to a 1:07. Getting closer.

Tuesday, September 28th - 8 days until I leave

Morning workout - SCY

500 warm up - 500 yards
16 X 50s pull - 800 yards
16 X 25s swim - 400 yards

total - 1,700 yards.

Just swam today. No biggie. Flirted with James. Such a cutie. We are talking more and more. I found out he is gay. Or at least I have very certain. May ask him out, but not sure how. Nice body he has and is very sweet. Talked about his weekend so it wasn't all about me. He knows about our team and is on the mailing list which makes me think he is a homo!! :-)

Evening workout - Skipped - tapering

Monday, September 27th

Morning workout - SCY

500 w/u = 500 yards
200, 2X100s, 4X50s - 3 times - 1,800 yards

total - 2,300 yards

Just floated along. No real point. Just getting used to swimming this early as IGLA will be at the same time. Yea only 9 days until I leave. Started talking more with James. Instead of just small talk, we finally introduced ourselves. He asked how my weekend was which is a good sign.

Evening workout - I coach

Sunday, September 26th

Morning workout - LCM

500 warm up = 500 meters

4 X 50s build on 1:20 = 200 meters

main set:
200 drill on 5:00
3 X 50s descend on 1:10
1 X 50 easy speed on 2:10
do this set 4 times. (one of each stroke) = 1,600 meters

3 X 100s working on turns, streamling, etc = 300 meters

Total = 2,600 meters

Not sure if I am missing something. But these felt great. The easy speed was easy speed. I didn't work any of them and know I could go at least 1.5 to 2 seconds faster if I went all out. Fly - 33.2, back - 33.3, breast - 40.1, and free I went 29.8. I was really happy since I had no effort at all. Things are looking good!!

Saturday, September 25th

Morning workout - LCM

500 warm up = 500 meters
6X 100s kick on 2:30 = 600 meters

main set
8 X 200s 4 pull/4 swim - 3:30 = 1,600 meters
descend 1 to 4 and 5 to 8

**Something else here

total - 2,700 meters + missing set (400 meters)

Good main set. I pulled the 1st 4 200s. I went from 2:40 and got #4 down to a 2:21. That was really good considering it was just strong and not all out. My swim ones dropped from 2:45 down to 2:26. Very good as well. I love negative splitting!! I can't remember what we did after that.

Thursday, September 23rd

Morning workout - SCY

500 w/u = 500 yards
8 X75s pull = 600 yards

10 X 100s = 1,000 yards
#1-drill, #2-easy, #3-build, #4-fast, #5-easy (2 X thru)

total = 2,100 yards

Felt sluggish. Finally got going and got my fast 100s down to about a 1:00.

Evening workout - LCM

500 w/u = 500 meters
8 X 50s kick = 400 meters
3 X 100s drill/swim = 300 meters
main set:
400 pull
2 X 300s swim
3 X 200s swim
4 X 100s swim = 2,000 meters
200 cool down = 200 meters

total = 3,400 meters

Evening - felt ok. I wasn't sure how I would feel tonight, but figured I would push it as hard as I can and try and distance myself from everyone in the 400/300 and 200s. That's the only fun thing about distance swimming. 400 I pulled at went 5:01. Not too bad considering it was just strong and not hard at all. Yea :-). 2 X 300s I got a little tight but still went 3:55+. That averages about a 5:10 for a 400, which is good. The 200s were fun. Peder tried to stay the first 50, and then I said bye bye. I went 2:33 and 2:27 on the final 2. I love negative splitting. 13 days til IGLA.

Wednesday, September 22nd

NO morning workout

Evening workout - LCM

400 w/u = 400 meters
3 X 100s - 100 right/100 left / 100 DPS = 300 meters
2 X 200s and 4X50s = 600 meters
4 X 100s back = 400 meters
6 X 50s fly = 300 meters
100 easy = 100 meters
Sprints = 3 X 50s = 150 meters

total = 2,250 meters

Lacked some motivation tonight. I pushed the second 200 and went 2:27. Not bad. 100 backs were strong and consistent. Went around 1:20 I think on all of them. Only one to do consistent times. As for the fly, I had flem and missed the 2nd 50 fly. But I recovered and kept them all strong. So so workout I guess.

Tuesday, September 21st (15 days WOOWOO)

Morning workout - SCY

500 warm up = 500 yards
2 X (200/2X100/4X50s) = 1,200 yards
8 25s (2 of each stroke) = 200 yards
300 DPS = 20 yards

Total = 2,100 yards

Felt sluggish. Too early. Oh well. Going to keep this up so I am adjusted to swimming early at IGLA.

Evening workout - LCM

500 warm up = 500 meters

20 X 50s = 1,000 meters
5 on :60, 5 on :55, 5 on :50 and 5 on :45

400 kick = 400 meters

8 X 50s drill = 400 meters

6 X 75s = 450 meters
have 75s swum like last of 100

8 X 50s pull - breathing 8 on the 1st and reduce by 1. = 400 meters

100 cool down = 100 meters

total meters = 3,250 meters

Felt really tired in this workout. So I swam so so. 20 X 50s were good. 1st 5 I used to warm up more. Then the middle 10 I did at my 800 pace (:36). I followed that with my final 5 at my 400 pace (:34 / :35). The 75s felt horrible. I did 2 fly, 2 back and 2 breast. My fly was on pace to do about a 1:13 which isn't too bad. My back was on pace to do a 1:16/1:17. Not sure about breast, as I was dead tired.

Monday, September 20th - (16 days until IGLA!!)

Morning workout - SCY

Another week!

500 warm up = 500 yards
6 X 150s pull = 900 yards
8 X 50s swim = 400 yards
8 X 25s swim = 200 yards
200 cool down

2,200 yards.

Typical morning. No biggie.

Evening workout: I'm da coach.

Sunday, September 19th

Morning workout - LCM

500 warm up = 500 meters
6 X 50s kick = 300 meters
8 X 50s pull = 400 meters

2 X 50s build; 100 (50 build/50 sprint); 50 easy
Do this 4 times through. I did IM = 1,000 meters

100 easy
Then relay and regular starts.

total = 2,300 meters.

Easy workout, which was good. I almost didn't go and laid in bed for over an hour weighing the pros and cons. The winning argument was that it looked like a nice day and I could possibly get a tan. What a winning argument. Good main set though. My backstroke finally kicked in good. Every stroke seems to be in place almost. I worked the 100s and decided to add up my times. 1:18 for fly (slow but ok). 1:17 for back (felt strong like I could continue). 1:29 for breast (negative split it). 1:04 for free (felt strong). That totals 5:08. This gives me confidence that I can get close to 5:20 at IGLA. As for the starts, I am glad we worked on them. I found out how late I leave on relay starts. YIKES. We need more work on them. I am scared to false start though. Yea, 17 days!!

Saturday, September 18th

Morning workout - LCM

500 warm up = 500 meters

main set
5 X 400s on 7 minutes. = 2,000 meters

#1, #3, and #5 are IM and #2 and #4 are free

12 X 50s - strong but not sprint. = 600 meters

200 cool down = 200 meters

total = 3,300 meters

I think I got this workout correctly. I was shocked but stoked to do the main set. 1st IM was smooth and I went 5:55. Not far off my Mission Viejo time. Then I went 5:28 recovery free. Just swam it easy. Then I went 6:05 on the second IM. I swallowed huge amounts of water while having a nasty breathing attack. So with that a 6:05 isn't too mad. I had to get out and catch my breath. This made me miss 300 of the 4th 400 (which was free recovery so that's ok). My final 400 IM was 5:58. It was good, but nothing too special. The 50s strong were about 32 or 33s. I did my final one at around 29 high or 30 low. Everything seems to be coming along well for IGLA. 18 days!!

Thursday, September 16th - (20 days until IGLA)

Morning workout - SCY

500 warm up = 500 yards
8 X 100s pull - 800 yards
200 kick = 200 yards
8 X 50s swim = 400 yards
200 kick = 200 yards

total = 2,100 yards

Felt sluggish, but thats because its 5:30!! Its good to have Steve there (aka Big Gay Steve "2004"). He made me push the 50s and 100s which is what one needs in the morning. We swam side by side which was good instead of behind one another.

Evening workout = LCM

600 warm-up = 600 meters
4 X 100 IMs - 400 meters
8 X 50s kick = 400 meters
3 X 200s pull = 600 meters

main set:
2 X 50s strong from blocks = 100 meters
250 easy = 250 meters
1 X 50 sprint from blocks = 50 meters
150 easy = 150 meters
1 X 50 sprint from blocks = 50 meters
50 easy = 50 meters
1 X 50 sprint from blocks = 50 meters

200 cool down

total = 2,900 meters

Main set was ok. I felt tired from working so hard these past 3 weeks. Its nice to see results at times. My first 2 50s were 29.0 and 29.4. I wasn't too happy with those. But they were strong. As always I get better with more meters and more into the set. #3 I went 28.4. I was happy with that one. #4 was the best. I got down to 28.0, although I wanted to be under 28. With how tired I was, I know I can be 26.5 or better at IGLA on the relay. The last one (#5) was spur of the moment and I had no rest really. I did a pathetic glide into the wall and went 29.7. Dr. Tom said it was a 29.0 had I finished the race. Hahah. Oh well I was pooped. I need to taper soon. I am working way too hard. Yea almost IGLA!

Wednesday, September 15th

No morning workout!

Evening workout = LCM

500 warm up - did straight swimming = 500 meters
200 IM kick - backwards = 200 meters
5 X 200s - do these even pacing on 3:20/3:10/3:00/2:50/2:40 = 1,000 meters
4 X 150s pull - 50fly/50back/50breast = 600 meters
4 X 100s kick = 400 meters
16 X 50s - 4 of each stroke = 800 meters
200 cool down = 200 meters

total workout = 3,700 meters

Good workout. Felt really tight on the 200s, but that was because I wasn't warmed up yet. I held between 2:33 and 2:37s for all of them. 4 X 150s pull were fun. I haven't pulled IM in a long long time. The 1st two 150s, my fly was standing still. I wasn't going anywhere. But by #3 and #4 I had adjusted my pulling for fly and I was going at least 10 seconds faster on the 150s. I really pushed those last 2 and kicked butt. The 16 X 50s were really good. Shoulder hurt during backstroke, so I chose to do free. The last 4 of fly were great. I got my final 2 down to a 34/35 which was good. They felt strong but not too hard.

Tuesday, September 14th

Morning Workout - SCY

400 warm-up = 400 yards

12 X 75s on 1:05 = 900 yards
12 X 50s on :45 = 600 yards
12 X 25s on :20 = 300 yards

total = 2,200 yards

Felt sluggish this morning, but go figure since it was at 5:45 AM. My body is waking up like clockwork now, exactly 2 minutes before my alarm goes off at 5:10 AM. This can't be good!! I need sleep but my body says no!! My workout was nothing special. Using these mornings to just keep my stroke together and get ready for IGLA. 22 days until I depart for Florida!! Its coming up fast. I NEED TO KICK BUTT!

Evening workout : LCM

600 warm up = 600 meters

4 X 50s skulling = 200 meters

6 X 100s - 3 free / 3 back = 600 meters

400 IM kick - descend within 50s = 400 meters

4 X 50s skulling = 200 meters

3 X 200s - choice (I did IM). They are on 6:00
1st - 100 fly/back rest 30 then 100 breast/free
2nd - 100 fly/back rest 15, then 50 breast rest 15, then 50 free
3rd - 50 fly - 50 back - 50 breast - 50 free - rest 10 seconds after each 50 = 600 meters

Then we did starts.

Total = 2,600 meters

Only doing 2,600 meters upsets me. Maybe I am missing something. As for the IMs at the end, after deducting the rest time, my times were 2:40, 2:37, 2:30. They were good times. I really had nothing in them, but still worked them really hard. My main goal was to catch Patrick on the end of each one. He was 10 seconds ahead and going free in the next lane. It was fun to catch him at the end each time which made me go faster. I am just pooped as I am working my body to the ground. But this is good, since I need to be the best I can be at IGLA. Soon it will be time to taper. But really, with a workout of only 2,000 meters, what does one have to taper off of? Great thing about IM though, is that my freestyle feels great coming off the breast. Yea! 22 days until my flight to IGLA...yippee!

Monday, September 13th

Morning workout = SCY

500 w/u - 500 yards

500/400/300/200/100 = 1,500 yards

12 X 25s - 4 of each stroke = 300 yards

total - 2,300 yards

good morning set. Pulled the 500 at 5:50+. Swam the 400 at 4:42. Pulled the 300 at 3:30+. Swam the 200 around 2:15.

No evening workout. Coaching.

Sunday, September 12th

Morning workout - LCM

300 w/u - 300 meters
6 X 200s - descend 1-3 and 4 -6 = 1,200 meters

KICK SET:
14 X 50s - even ones fast. = 700 meters
intervals :
1:00/1:15/1:05/1:10/1:10/1:05/1:15/1:00/1:20/:55/1:25/:50/1:30/:45

4 X 50s - breath every 3 - 5 - 7 - 9 by 50s = 200 meters

8 X 50s - breath every 3-5-7-9 w/in each 50 = 400 meters
3 easy/ 5 build / 7 strong / 9 fast

200 cool down = 200 meters
total = 3,000 meters

Good first set. Stroke was long and strong. I got # 3 down to a 2:26 and #6 down to a 2:24.
Kick set - was tough. Since I am not a kicker, I was determined to make them all, even the 45 at the end. I made EVERYONE and for me, that is good. Legs were like jello afterwards.

Saturday, September 11th

Morning workout - LCM

600 w/u = 600 meters
300 - 25 kick/25 right arm/25 left arm/25 swim = 300 meters

main set:
200 drill
2 X 100s - 1st 100 smooth; 2nd 10 secs faster - 2 min
4 X 50s - descend - 1:15
do the set 3 times through = 1,800 meters

8 X 50s - 25 sprint / 25 ez = 400 meters
200 warm down
total = 3,300 meters

Good main set. I did them all free. First set was ok. Then I felt better. I got my 100 down to a 1:08 on the second set and my 50 down to 30. On the last set I got my 100 down to a 1:06 (very happy) and my final 50 to a 29+. Not bad.

Friday, September 10th

No workout. Decided to rest the shoulder and relax for once. :-)

Thursday, September 9th

Morning workout - SCY

500 warm up = 500 yards
3 X (300 / 200 / 100) = 1,800 yards
2 X 100s cool down = 200 yards

2,500 yards.

Evening workout - LCM

Stroke clinic so I am coaching. Nice break I guess.

Wednesday, September 8th

Morning workout - SCY

500 warm - up = 500 yards
16 X 100s (300 swim/100 kick) = 1600 yards
100 cool down = 100 yards
total = 2,200 yards

Evening workout - LCM

600 warm - up = 600 meters
10 X 50s drills on 1:15 = 500 meters
10 X 100s on 2:00 = 1,000 meters
(work on long strokes with good speed)
6 X 50s very fast on 3:00 = 300 meters
(use this as the 1st 50 of a 100 sprint with no kick)
100 all out = 100 meters
100 cool down = 100 meters
100 all out = 100 meters
total = 2,700 meters

I might be missing something, but I am not sure. Either way, it was an ok workout. The long strokes were easy. I hardly worked them and was going 1:20 - 1:23s. That is good for not even breaking a sweat. As for the 50s, I am trying to get used to easy first 50 speed. I figured it out by the end of the set. We then did a 100 fast, and I rushed my stroke and just messed it up. I ended up going a 1:08. After a 100 cool down, Viking wanted me to do one more, CORRECTLY! So I did. I took this one out much smoother with a 4 beat kick, long and strong and brought it back as hard as I could. I went 1:04.4. I was stoked. Out in 31.4, back in 33.0. Viking said I did it perfect and even had too much left coming home. That is encouraging. I think 58 or even a 57 is possible for the relay.

Tuesday, September 7th

Morning workout:

Well I went to the pool, but they weren't open. We waited for 25 minutes, and then left. Oh well.

Evening workout: LCM

600 warm - up = 600 meters
2 X 100s - smooth = 200 meters
12 X 50s on 1:15 = 600 meters
(4 breast / 4 back / 4 fly)
2 X 100s - smooth = 200 meters

main set:
200 free on 3:20
2 X 150s on 2:15
4 X 100s on 1:20
4 X 100s on 1:40
200 free on 3:00
2 X 150s on 2:00
2 X 150s on 2:30
4 X 100s on 1:30
200 free under 2:40 = 2700 meters

Total - 4,300 meters.

Great main set. I started off in fear of not making the 1:20 interval, which I almost didn't do. But by the time I got back around I was kicking butt. I went 1:50 for my 2 X 150s (1:13 base) which I was happy about. Then on my final 200 free, I got it down to a 2:27. That was impressive for me! I really think I can get down to a 2:10 by IGLA.

Monday, September 6th

Holiday!! No workout. This is my rest day! I was going to spin, but decided this is one of those rare occassions I can sleep in, so I did.

I coached in the evening.

Sunday, September 5th

Sunday morning. LCM

600 warm up - 600 meters
12 X 50s drill (BR and FL) - 600 meters
12 X 50s LA combo - FR, BK - 600 meters
4 X 200s at 4:00 - descend - 800 meters
200 cool down - 200 meters

2,800 meters.

Went down to SD after swimming so I didn't finish the workout and only did the above. My 200s were 2:36, 2:33, 2:30, 2:27. I was tired and didn't really have it. But not too bad.

Saturday, September 4th

Started our new workouts on the weekend at the base in Los Alamitos where the national H20 teams practice.

600 warm - up 600 meters
12 X 50s kick on :45 - 600 meters
3 X 400s on 6:00 - 1,200 meters
5 X 200 on 4:00 - 1,000 meters
200 cool down - 200 meters

total - 3,600 meters

Great 400 set. I swam 5:10 on the first one. Pulled the second one at 5:06. Swam the final one at 5:08. My swimming is finally catching my speed of the pulling, which is a good sign.

I gave it my all, not knowing that there was 5 X 200s afterwards. I was pooped and could only hold 2:30 - 2:33.

Thursday, September 2nd

Morning workout : 25 yards

600 warm up = 600 yards
5 X 300s - 1st 3 pull, last 2 swim = 1,500 yards
8 X 25s smooth = 200 yards

total yards - 2,300 yards.

Evening workout : 25 yards

800 warm - up = 800 yards
16 X 25s - smooth = 400 yards

main set
2 X 75s - 3 X 50s - 4 X 25s
3 X 75s - 3 X 50s - 3 X 25s
4 X 75s - 3 X 50s - 2 X 25s - 1,350 yards

bolded ones were fast

300 fartleck kick - 300 yards

12 X 25s - underwater dolphin kick for backstroke - 10 kicks then swim - 300 yards

12 X 25s - backstroke ( I did free cause my shoulder was KILLING ME) - 300 yards

total - 3,450 yards.

Shoulder is very sore. But only with backstroke right now.

Wednesday, September 1st

Morning workout : NO WORKOUT!. Sleep in!

Evening workout : 25 yard pool


800 warm-up - 800 yards
8 X 100s kick on 2:00 - 800 yards
8 X 25s - drill free on :45 - 200 yards
12 X 25s - no more than 10 strokes on :30 - 300 yards
12 X50s - long and strong - 600 yards
4 X 25s - all out!! - 100 yards
8 X 25s - drill fly on :45 - 200 yards
12 X 25s - good fly stroke - 300 yards
200 cool down

total - 3,500 yards.

OK workout. Free was ok. Always around 30 seconds for the 50. As for the all outs, felt strong.

All in all, ok workout. Shoulder is sore. But I don't want to back off.