training - 11/7/07

warm up - 800
400 B/F
4x100 K/S

transition - 10x25 - 250
2 - fist, 2 -1/2 fist, 2 - roll drill, 2 - build, 2 - easy

main - 800
4x50 F desc 1-4 (approx :30 rest)
1-mod, 2 - 400 pace, 3 - 200 pace, 4 - under 200 pace

200 easy

4x50 B - as above

200 easy

warm down - 150

2000 SCM

training - 11/6/07

warm up - 800
400 B/F
4x100 K/S

main - 5x(150-2x75)
1 - B-SKS
2 - F-SKS
3 - BFB-BFB
4 - FBF-FBF
5 - BF by 25s-KDS

warm down - 200

2500 SCM

training - 1/5/07

warm up - 800
400 B/F
4x100 K/S

main - 10x150
1 - B (work dolphin off walls)
2 - F (breath control)
3 - B (work dolphin off walls)
4 - F (breath control)
5 - B (work dolphin off walls)
6 - F (breath control)
7 - KSK B
8 - KSK F
9 - KDS B
10 - KDS F

warm down - 200

2500 SCM

training - 11/4/07

dryland:
standing pec minor stretch
standing shld ER stretch
13 Tband shld ER
20 Tband standing row
13 Tband B shld ER
8 standing serratus ant ex
gastroc/soleus stretch

training - 11/3/07

Recovery swimming today.
warm up - 400 B/F

main - 12x100
1/2 kick, 1/2 swim; mix F/B/S/K

warm down - 200 S/scull

1800 SCY

dryland:
gastroc/soleus stretch
standing pec minor stretch
standing shld ER stretch

Total for week (6 sessions, 10/29 - 11/3) - 14,800

training - 11/2/07

Broken 400 today...one week away from SCM meet in Louisville.
warm up - 800
400 B/F
4x100 K/S

transition - 400
10x25; 2 fist, 2 1/2 fist, 2 roll drill, 2 build, 2 easy
50 timed to foot, 400 pace
100 easy

Broken 400 (SCY) -- 4x100 from push, to feet, 15 sec rest
1:00.50
1:02.75
1:00.96
:59.60

4:03.81

warm down - 800
200B, 4x100 F and B, 4x50 F and B

2400 SCY

training - 11/1/07

Easy...prep for tomorrow's broken swim.
warm up - 800
400 B/F
4x100 K/S

main - 1200
4x(4x75)
mix S/K/D

warm down - 200

2200 SCM

dryland:
cat/camel
all 4's WBing
supine shld ER/abd stretch
sidelying shld IR stretch
supine triceps stretch
standing pec minor stretch
standing shld ER stretch
gastroc/soleus stretch

training - 10/31/07

Longer recovery swimming.
warm up - 800
400 B/F
4x100 K/S

main - 9x200
1,2-back; 3-free; 4,5-back; 6-free; 7,8-KSKS back; 9-KSKS free

warm down - 200

2800 SCM

dryland:
cat/camel
all 4's WBing
20 supine ceiling punch
supine shld ER/abd stretch
sidelying shld IR stretch
standing pec minor stretch
standing shld ER stretch
15 Tband shld ER
20 Tband standing row
12 standing Tband B shld ER
8 standing wall serratus ant ex

training - 10/30/07

Speed work mixed in with some aerobic swimming.
warm up - 800
400 B/F
4x100 K/S

transition - 250
10x25, 2 fist, 2 1/2 fist, 2 roll drill, 2 build, 2 easy

main - 1200
12x100, 3rd 25 fast
4x(1 - free, 2 - back, 3 - kick)

warm down - 350

2600 SCM

dryland:
cat/camel
all 4's WBing
supine shld ER/abd stretch with breathing
sidelying shld IR stretch
standing pec minor stretch
standing shld ER stretch

training - 10/29/07

warm up - 800
400 B/F
4x100 K/S

main - 2000 easy-mod aerobic
400 B
300 F
200 B 50B-100K-50B
100 F 25K-25D-25K-25S
100 same
200 same
300 same
400 same

warm down - 200

3000 SCM

training - 10/27/07

warm up - 800
400 B/F
4x100 K/S

main - 10x100 easy aerobic
2 B, 1 F, 2 B, 1 F, 2 B, 1 F, 1 B
50S, 25K, 25S

warm down - 200

2000 SCY

Total for week (10/22 - 10/27) - 13,500

training - 10/26/07

warm up - 1000
400 B/F
4x100 K/S
4x50 drill

main - mix easy/mod/above threshold - 2000
500 B mod aerobic
400 F simulate 400m (above threshold, but not all out)
300 KSK easy aerobic
200 KSKS mod aerobic
2x150 SKS easy aerobic
100 KSKS easy aerobic
2x75 SKS
50 easy

3000 SCM

dryland:
cat/camel
all 4's WBing
supine shld ER/abd stretch
sidelying shld IR stretch
standing shld ER stretch
standing pec minor stretch

travel day

Thursday, 10/25/07. Returned from Turks & Caicos one day late since we arrived a day late. No training today.

training - 10/24/07

cross training:
20 minutes easy aerobic stationary bike
20 minutes easy aerobic elliptical machine

dryland:
cat/camel
all 4's WBing
standing pec stretch
standing shld ER stretch
gastroc/soleus stretch

easy aerobic ocean swim - approx 2000 m

training - 10/23/07

Swam in a different pool with better walls for turns. Did some work on breakouts with short sprints.

warm up - 1000
600 B/F
4x100 K/S

transition - 250
10x25
2 fist, 2 1/2 fist, 2 roll drill, 2 build, 2 easy

main - 700
14x50, 25 breakout with 15m sprint, 25 easy swim
6 200 pace (3 B, 3 F)
4 100 pace (2 B, 2 F)
4 50 pace (2 B, 2 F)

warm down - 250

dryland:
cat/camel
supine shld ER/abd stretch
sidelying shld IR stretch
standing serratus ant ex
15 Tband shld ER
20 standing Tband row
15 standing B Tband ER

later, snorkeling
vertical kicking and sculling in ocean
then, approx 1500m mod aerobic swim in ocean

3700m

training - 10/22/07

Swam in one of the resort pools with a pretty good straight-away. One of the walls was o.k. for turning, but the other had a sitting ledge, so mostly did open turns.

warm up - 1000
400 B/F
4x100 K/S
4x50 drill

main - 600
12x50, 25 with approx 20 meters fast dolphin K, 25 easy swim

warm down - 200

later, did approx. 1000 meters easy swim in ocean

2800 total

dryland:
cat/camel
all 4's WBing
supine shld abd/ER with breathing
sidelying shld IR stretch
standing pec minor stretch
standing shld ER stretch

training - 10/21/07

First day of vacation in Turks & Caicos. Used the fitness center equipment for some aerobic work. No swimming today...well, a little playing around in the pool and ocean.

25 minutes mod aerobic on elliptical machine
15 minutes mod aerobic on stationary bike

dryland:
standing shld ER stretch
gastroc/soleus stretch
15 Tband shld ER
20 standing Tband rowing
12 standing B Tband ER

Total for week (10/15 - 10/21) - 11,100

stuck in Miami

Saturday, 10/20/07
Stranded in Miami last night due to bad weather and missed flights. Today, stuck in the airport trying to get on flights to Turks & Caicos. Finally, arrived 9:30pm after spending the entire day in the airport. No training today.

training - 10/19/07

Travelling to Turks & Caicos this morning for family vacation. Short dryland session prior to flight.

treadmill walking for warm up - 15 minutes

dryland:
cat/camel
all 4's WBing
20 ceiling punches with 15 lb
supine abd/ER stretch with breathing
sidelying shld IR stretch
standing pec minor stretch
standing shld ER stretch
15 standing Tband ER
15 standing Tband IR
20 standing Tband rowing
8 standing wall serratus ant ex
gastroc/soleus stretch
hamstring stretch

training - 10/18/07

Recovery swimming following broken swims yesterday.
warm up - 1000
400 B/F
4x100 K/S

main - recovery - 1500
5x(4x75)
mix F/B swim, K/D

warm down - 200

2500 SCM

training - 10/17/07

A couple broken swims today. Trying to get more race ready. Two SCM masters meets are coming up: Louisville Invitational in Kentucky Nov 10-11, then Mizzou masters meet in Columbia Dec 1-2.

warm up - 1000
400 B/F
4x100 K/S
4x50 drill

transition - 300
12x25
2 fist, 2 1/2 fist, 2 roll drill, 2 200 pace, 4 easy

200 free broken swim, SCY (4x50 from push, to the feet, 10 sec)
26.36-27.28(53.64) 27.53-27.3(54.82) 1:48.46
400 recovery

100 back broken swim, SCY (4x25 from push, to the feet, 10 sec)
13.46-13.61(27.07) 14.09-13.81(27.9) 54.97
warm down - 700

2700 SCY

training - 10/16/07

warm up - 800
400 B/F
4x100 K/S

main - easy aerobic - 1500
5x(150 - 2x75)
150's - 50B-50F-50B
75's - 1 - KSK, 2 - KDS

warm down - 200

2500 SCM

training - 10/15/07

Longer aerobic training set today.
warm up - 800
400 B/F
4x100 K/S

main - mod aerobic - 2400
8x(200 swim - 100 kick)
odds back, evens free

warm down - 200

3400 SCM

training - 10/14/07

dryland:
cat/camel
all 4's WBing
supine shld abd/ER stretch with breathing
sidelying shld IR stretch
standing pec minor stretch
standing shld ER stretch
gastroc/soleus stretch
hamstring stretch

training - 10/13/07

Recovery swimming from yesterday's broken 400m.
600 swim (300B, 300F)
4x100 K/S
200 drill

1200 SCY

Total for week = 13,200 (6 sessions, 10/8 - 10/13)

training - 10/12/07

400m free work with Pat at Papio HS pool (SCM).
warm up - 1000
400 B/F
4x100 K/S
8x25 drill/build

transition - 150
3x50 desc 1-3 on :55

100 easy

main - broken 400m free by 50's (10 sec rest between 50's)
31.28
32.90
32.70
32.80
32.51
32.56
32.70
32.50

4:19.95

warm down - 250

1900 SCM

training - 10/11/07

warm up - 800
400 B/F
4x100 K/S

main - recovery
5x(4x75)
mix F/B/kick/drill

warm down - 200

2500 SCM

dryland:
cat/camel
all 4's WBing
supine abd/ER stretch with breathing
sidelying shld IR stretch
standing pec minor stretch
standing shld ER stretch
gastroc/soleus stretch
hamstring stretch

training - 10/10/07

Speed work with fast 25's.
warm up - 1000
400 B/F
4x100 K/S
4x50 drill

transition - 8x25
2 fist, 2 1/2 fist, 2 roll drill, 2 easy

main - speed work - 600
3x(4x25)
100 recovery after each set
1 - build to fast
2 - 200 pace
3 - 100 pace
4 - 50 pace

warm down - 300

2100 SCM

dryland:
cat/camel
all 4's WBing
20 ceiling punches with 15 lb
supine abd/ER stretch with breathing
sidelying shld IR stretch
standing pec minor stretch
standing shld ER stretch
12 standing Tband ER
12 standing Tband IR
16 standing Tband rowing
gastroc/soleus stretch
hamstring stretch

training - 10/9/07

warm up - 800
400 B/F
4x100 K/S

main - mod aerobic
10x150
5 - BFB by 50
2 - KSK by 50
3 - KSD by 50

warm down - 200

2500 SCM

dryland:
standing pec minor stretch
standing shld ER stretch
gastroc/soleus stretch

training - 10/8/07

Some easy aerobic swimming today to help loosen up from Saturday's hard effort.
warm up - 800
400 B/F
4x100 K/S

main - easy aerobic, 2000
500 - BFBFB
400 - KS
300 - BFB
200 - KS
100 - drill
200 - KS
300 - BFB

warm down - 200

3000 SCM

training - 10/7/07

dryland:
cat/camel
all 4's WBing
20 ceiling punch with 15 lb
supine shld ER/abd stretch with breathing
sidelying shld IR stretch
standing shld ER stretch
12 Tband ER
12 Tband IR
16 Tband standing row

training - 10/6/07

Backstroke 200 pace work at Prairie Life with Pat.
warm up - 1000
400 B/F
4x100 K/S
4x50 drill

transition - 10x25 - 250
2 fist, 2 1/2 fist, 2 roll drill, 2 build, 2 easy

main - 1500
all are desc 1-4, #3 at 200 pace, #4 under 200 pace
4x25 on :4517.7-16.17-15.2-13.9
100 easy
4x50 on 1:3034.8-31.6-28.5-27.96
150 easy
4x75 on 2:3056.2-49.4-44.83-43.9
250 easy
4x100 on 3:301:12.0-1:07.5-1:00.78-59.90

warm down - 400

3150 SCY

Total for week = 15,400 (6 sessions, 10/1-10/6)

training - 10/5/07

warm up - 800
400 B/F
4x100 K/S

main - easy aerobic
5x(4x75)
mix of swim, drill, kick, free and back

warm down - 200

2500 SCM

dryland:
cat/camel
all 4's WBing
supine shld ER/abd with breathing
sidelying shld IR stretch
standing shld ER stretch
gastroc/soleus stretch

training - 10/4/07

warm up - 800
400 B/F
4x100 K/S

main - 1500 easy aerobic
12x125
1-4 50F,25 breath control, 50B
5-8 50F,25 breath control, 50K
9-12 50F,25 breath control, 50drill

warm down - 200 Total = 2500 SCM

training - 10/3/07

Today included some short speed work along with a little easy aerobic swimming. SCM
warm up - 800
400 back/free
4x100 kick/swim

transition - 250
10x25; 2 fist, 2 1/2 fist, 2 roll drill, 2 build, 2 easy

main - 1400
200 - 50K, 50 drill, 50K, 50S
4x50 (1 - last 121/2 fast, 2 - 3rd 121/2 fast, 3 - 2nd 121/2 fast - 4 - first 121/2 fast
200 - same
4x50 - same
200 - same
4x50 - same
200 - same

warm down - 200

Total = 2650 SCM

training - 10/2/07

Not much time after lab today...not enough time to finish main set.
warm up - 800
400 B/F
4x100 K/S

main - easy aerobic - 600
100 K
4x100 K-drill-drill-S
100 K

200 easy

1600 SCM

training - 10/1/07

warm up - 800
400 B/F
4x100 K/S

main - easy aerobic
20x100
1/2 free, 1/2 back
K every 3rd 25

warm down - 200

3000 SCY

training - 9/29/07

Work on 400m free pace at Prairie Life with Pat (SCY).
warm up - 1000
400 B/F
4x100 K/S
4x50 drill

transition - 200
4x50 1:00, desc 1-4 to 400m pace

main - 6x100 on 2:30, 400m free pace
1:03.2
1:01.5
:59.7
1:00.3
:56.9
:55.9

warm down - 300

2100 SCY

Total for week = 14,000 (5 sessions, 9/24-9/29)

training - 9/28/07

warm up - 800
400 B/F
4x100 K/S

main - 10x200, mod aerobic - 2000
100S-50K-50S
1/2 free, 1/2 back

warm down - 200

3000 SCM

dryland:
cat/camel
all 4's WBing
supine shld ER/abd with breathing
sidelying shld IR stretch
standing shld ER stretch
gastroc/soleus stretch

training - 9/27/07

Late meeting today...couldn't fit in a pool session, so did some cross training.
cross training:
30 minutes treadmill walking, easy aerobic

dryland:
cat/camel
all 4's WBing
20 ceiling punch with 15 lb
supine shld ER/abd stretch with breathing
sidelying shld IR stretch
standing shld ER stretch
2x12 Tband ER
2x12 Tband IR 20
Tband standing row
B standing Tband ER
8 standing serratus ant ex

training - 9/26/07

warm up - 800
400 B/F
4x100 K/S

main - easy/mod aerobic - 2000
500 back
5x100 free S, K, free S, K, free S
500 back
5x100 free S, K, free S, K, free S

warm down - 200 3000 SCY

training - 9/25/06

warm up - 800
400 B/F
4x100 K/S

main - 10x150 - easy aerobic
mix F/B/K/drill

warm down - 200

2500 SCM

training - 9/24/07

A little bit longer aerobic swimming.

warm up - 800
400 B/F
4x100 K/S

main - 8x300 , easy/mod aerobic swimming - 2400
odds back, evens free
100 swim, 100 kick, 100 swim

warm down - 200

3400 SCM

training - 9/22/07

Recovery session.
warm up - 800
400 B/F
4x100 K/S

8x75 mix, recovery

Warm down - 300

1700 SCY

Total for week (6 sessions, 9/17 - 9/22) = 15,200

training - 9/21/07

Pace work for 200's.
warm up - 1000
400 B/F
4x100 K/S
4x50 drill

Transition - 10x25
2 - fist
2 - 1/2 fist
2 - roll drill
2 - build to fast
2 - easy

Lactate set - 850
3x(3x50)
1 - B with flutter off walls (29.5, 29.00, 28.80)
2 - B with dolphins off walls (28.48, 28.52, 28.34)
3 - free (25.9, 26.2, 25.7)
200 easy between sets

Warm down - 8x50

2500 SCY

training - 9/20/07

warm up - 800
400 B/F
400 K/S

15x100 easy aerobic
3x B,F,K

200 warm down

2500 SCM

training - 9/19/07

warm up - 950
150 B swim
400 B/F
200 K
200 S

Main set - easy to mod aerobic - 1800

3x (200 K
4x100 desc 1-4)
1 - free on 1:30
2 - back on 1:45
3 - free on 1:30

Warm down - 250

3000 SCY

dryland:
gastroc/soleus stretch
standing shld ER in neutral
standing pec minor stretch

training - 9/18/07

warm up - 800
400 B/F
4x100 S/K

Main set - easy aerobic/technique
5x(4x75)
1 - BFB
2 - FBF
3 - BBrF
4 - B and F with forearm fulcrums
5 - SDS

Warm down - 200

2500 SCM

training - 9/17/07

warm up - 800
400 B/F
4x100 S/K

Main set - 2000 easy aerobic
500 B-F-B-F-B by 100s
400 50K, 50S by 100s
300 50 drill, 50S by 100s
200 kick
150 B-F-B
3x100 25 drill, 25 swim
75 B-F-B
50 B
25 F

Warm down - 200

3000 SCM

dryland:
cat/camel
supine abd/ER with breathing
sidelying IR stretch
standing shld ER in neutral
gastroc/soleus stretch
All 4's shld WBing
20 ceiling punches with 15 lb
15 Tband ER
20 standing Tband rowing
15 B Tband ER against wall
8 Standing wall serratus ant ex

training - 9/16/07

dryland:
cat/camel
prone props/press ups
supine abd/ER with breathing
sidelying IR stretch
supine L triceps stretch
standing shld ER in neutral
gastroc/soleus stretch

training - 9/15/07

At Prairie Life with Pat. Testing the effectiveness of dolphins off wall for me at different race paces, both free and back.
warm up - 400 F/B
transition - 8x75 desc 1-4, 5-8 on 1:15
1 - SKS
2 - B
100 easy

Turn/Breakout testing (approx 25 each)
2 Back 200 pace
1 with flutter (6.47), 1 with 3 dolphins (6.41)
2 Back 100 pace
1 with flutter F(5.80), 1 with 4 dolphins (5.55)
2 Free 200 pace
1 with flutter (5.41), 1 with 2 dolphins (5.49)
2 Free 100 pace
1 with flutter (5.27), 1 with 3 dolphins (5.37)

Videotaping Free swim (approx 100)

Warm down 200

1600 SCY

Total for week = 14,850 (6 sessions, 9/10 - 9/15)

dryland:
cat/camel
prone props/press ups
supine abd/ER with breathing
sidelying IR stretch
standing shld ER in neutral
gastroc/soleus stretch
All 4's shld WBing
20 ceiling punches with 15 lb
10 front planks
2x12 Tband ER
20 standing Tband rowing
15 B Tband ER against wall
8 Standing wall serratus ant ex

training - 9/14/07

Omaha masters practice this am.
Warm up - 700
4x75 #2 and 4 are B-F-B
4x50 25K, 25 swim, desc 1-4
200 scull-swim

Main set - 1650
3x (2x150 F on 1:50
3x50 desc 1-3 on :55, B-Br-F by sets
4x25 fast on :45, 1st one fly)
8x25 odds scull feet first, evens fast pull with pull buoy at ankles

Warm down - 200

2750 SCY

training - 9/13/07

warm up - 800
400 B/F
4x100 S/K

10x150 mod aerobic
mix S/K/drill F and B

Warm down - 200

2500 SCM

training - 9/12/07

Aerobic swimming with fast 25's mixed in.

warm up - 800
400 B/F
4x100 S/K

400 B - every 4th 25 fast (desc 1-4)
4x100 B easy aerobic on 1:45
400 F - every 4th 25 fast (desc 1-4)
4x100 F - easy aerobic on 1:35
400 B - every 4th 25 fast (desc 1-4)

Warm down - 200

3000 SCM

dryland:
cat/camel
prone props/press ups
supine abd/ER with breathing
sidelying IR stretch
standing shld ER in neutral
gastroc/soleus stretch
All 4's shld WBing
20 ceiling punches with 15 lb
15 Tband ER
15 standing Tband rowing
15 B Tband ER against wall
8 Standing wall serratus ant ex

training - 9/11/07

warm up - 800
400 B/F
4x100 S/K

Main set: easy aerobic
2x(200-150-100-50)
2x(100-75-50-25)
200 and 100 - B swim
150 and 75 - B-Br-F swim
100 and 50 - K
50 and 25 - drill

Warm down - 200

2500 SCM

dryland:
standing shld ER stretch

training - 9/10/07

Some recovery swimming after the race.
warm up - 800
400 B/F
4x100 S/K

15x100 recovery/easy aerobic
2B, 1F

Warm down - 200

2500 SCY

dryland:
gastroc/soleus stretch
2x12 Tband ER
16 standing Tband rowing
12 B Tband ER against wall
8 Standing wall serratus ant ex

training - 9/9/07

dryland:
cat/camel
prone props/press ups
supine abd/ER with breathing
sidelying IR stretch
standing ER stretch in neutral
gastroc/soleus stretch

Big Shoulders open water in Chicago

9/8/07 - Julie and I did the 2.5K at Big Shoulders in Chicago. It's a big loop course in Lake Michigan, Ohio St. beach, downtown Chicago. We did 1 loop -- 5K swimmers did two. They announced 72 degree water temp. Sunny day--great time.

500 warm up
2.5K open water race (36:06)

3000m open water

Total for week (5 sessions, 9/3 - 9/8) = 12,600

training - 9/7/07

Easy warm up for Big Shoulders tomorrow morning. Travel in evening.

warm up - 800
400 B/F
4x100 S/K

10x25 drill/build
50 F build

200 warm down

1300 SCM

dryland:
cat/camel
supine abd/ER with breathing
sidelying IR
standing ER

training - 9/6/07

warm up - 800
400 B/F
4x100 S/K

Main set - easy aerobic
5x (4x75) - mix free/back/kick/drill

Warm down - 200

2500 SCM

training - 9/5/07

Last bit of pace work for Big Shoulders.
warm up - 1000
400 B/F
4x100 S/K
4x50 drill

Main set - mod aerobic
3x100 1B, 1F, 1B
100 F
200 B
300 K
400 B
500 F, 2.5k swim pace practice ~ 6:00

Warm down - 300

3100 SCY

dryland:
cat/camel
prone props/press ups
supine abd/ER with breathing
sidelying IR stretch
standing ER stretch in neutral
gastroc/soleus stretch

training - 9/4/07

warm up - 1000
400 B/F
4x100 S/K
4x50 drill

Main set 10x150, mod aerobic
5 - swim (3B, 1F, 1B)
5 - KSK or SKS

200 warm down

2700 SCM at KFC

dryland:
cat/camel
prone props/press ups
supine abd/ER with breathing
sidelying IR stretch
standing ER stretch in neutral
gastroc/soleus stretch

training - 9/3/07

Labor Day.
25 min treadmill walking
25 min stairmaster
(40 min of mod aerobic)

dryland:
cat/camel
prone props/press ups
supine abd/ER with breathing
sidelying IR stretch
supine L triceps stretch
standing shld ER in neutral
gastroc/soleus stretch
All 4's shld WBing
20 ceiling punches with 15 lb
12 bridges
15 Tband ER
15 standing Tband rowing
15 B Tband ER against wall
8 Standing wall serratus ant ex

training - 9/1/07

All recovery.
Warm up - 1000
400 B/F
4x100 S/K
4x50 drill

4x75 K-S-K

100 scull

1400 SCY

Total for week = 16,000 (6 sessions, 8/27 - 9/1)

training - 8/31/07

More pace work for Big Shoulders, followed by some sprints.

warm up - 800
400 B/F
4x100 S/K

2.5k swim pace work - 1500 F swim at pace ~ 21:00
200 easy

6x50, 25 fast-25easy
3 free, 3 back

Warm down - 200

3000 SCM

dryland:
cat/camel
prone props/press ups
supine abd/ER with breathing
sidelying IR stretch
standing ER stretch in neutral
gastroc/soleus stretch

training - 8/30/07

warm up - 1000
400 B/F
4x100 S/K
4x50 drill

7x200 100S-50K-50S, easy aerobic
alternate B/F

Warm down - 200

2600 SCM

training - 8/29/07

Went to Omaha masters practice this morning.
Warm up - 700
2x (75 bilat breath, 50 choice, 25 stroke)
200 - 25 scull on front with K, 25 swim
2x100, F or B, 0-3-5-7 dolphins off walls by 25

Main set - mod aerobic - 1650
6x100 (1:25) F, with 2,4,6 fly strokes (drill) on first 25
12x25 (:40) B K, desc 1-4, 5-8, 9-12
6x125 (3 on 1:30, 3 on 1:40) F
3x(3x50) (1:10) 2nd 25 fast, 1st 25 fast, whole 50 fast - 450
1 - fast parts breast
2 - fast parts back
3 - fast parts free

Warm down 200

3000 SCY

training - 8/28/07

warm up - 800
400 B/F
4x100 S/K

5x (150 S - 2x75 KSK or KDS) - 1500
mix F/B

Warm down - 200

2500 SCY

dryland:
cat/camel
prone props/press ups
supine abd/ER with breathing
sidelying IR stretch
standing ER stretch in neutral
gastroc/soleus stretch

training - 8/27/07

I've started doing a little more specific prep for the Big Shoulders open water swim in Lake Michigan in Chicago on Sept. 8. My wife and I are doing the 2.5K--first time at Big Shoulders.
Warm up - 800
400 B/F
4x100 S/K

Main set - easy/mod aerobic - 2500
500 B
500 K
1000 F (pace practice for Big shoulders 2.5k) ~14:30
500 B ~ 7:50

Warm down - 200

3500 SCM

training - 8/25/07

cross training:
35 min treadmill walking - recovery

dryland:
cat/camel
prone props/press ups
supine abd/ER with breathing
sidelying IR stretch
supine L triceps stretch
standing shld ER in neutral
gastroc/soleus stretch
All 4's shld WBing
20 ceiling punches with 15 lb
12 bridges
15 Tband ER
15 standing Tband rowing
15 B Tband ER against wall
8 Standing wall serratus ant ex

training - 8/24/07

I did the water-based strength training circuit again this Friday.
Warm up - 1050
400 B/F
4x100 S/K
10x25 fist, 1/2 fist, roll drill, build, easy

Strength circuit: 3 rounds--
1:00 vertical kicking
:15 rest
1:00 vertical sculling
:15 rest
10x vertical pulls
:15 rest
1:00 vertical dolphins
200 pull with paddles, buoy (1/2 F, 1/2 B)
2x25 sprint kick (1 - F no breath, 2 - B 1/2 dolphin)
:30 rest

Warm down - 14x50 recovery, mix S/K = 700

2500 SCM

13,500 total for week (5 sessions, 8/20-8/24)

training - 8/23/07

warm up - 800
400 B/F
4/100 S/K

2 rounds: recovery
4x100 odds B, evens F
4x75 odds B, evens F
1 - K,D,S
2 - K,S,K

Warm down 300

2500 SCM

dryland:
cat/camel
prone props/press ups
supine abd/ER with breathing
sidelying IR stretch
standing ER stretch in neutral
gastroc/soleus stretch

training - 8/22/07

With Omaha Masters:
Warm up - 700
300 S, F and Br
200 K, reverse IM
4x50 desc 1-4, 7 dolphins off each wall

main - Continuous set:
6x100 F (1:10)
30 sec rest
5x150 F (2:25)
1 - fast
2 - 3rd 50 fast
3 - 2nd 50 fast
4 - 1st 50 fast
5 - fast
30 sec rest
16x25 back K
50 recovery
5x50 (1:15) desc 1-5
25 fly/br with fly K
25 free S

Warm down 150

2900 SCY

dryland:
cat/camel
prone props/press ups
supine abd/ER with breathing
sidelying IR stretch
gastroc/soleus stretch
All 4's shld WBing
20 ceiling punches with 15 lb
12 Bridges (double leg)
15 Tband ER
20 standing Tband rowing
5 Standing opp arms/legs
15 B Tband ER against wall
6 Standing wall serratus ant ex

training - 8/21/07

Warm up - 800
400 B/F
4x100 S/K

10x150 easy aerobic
mix S/K/D/strokes

Warm down - 200

2500 SCM

dryland:
cat/camel
prone props/press ups
supine abd/ER with breathing
supine L triceps stretch
sidelying shld IR stretch
standing shld ER in neutral
gastroc/soleus stretch
All 4's shld WBing

training - 8/20/07

Worked out with Omaha masters group for the first time in awhile this morning.
Warm up - 700
300 F/B
8x25 F one breath
4x50 S/K, desc 1-4

main - 4 rounds: 200 F (2:40), 4x75 desc 1-4 (1:20)
1 - Fly,B,Br
2 - pull
3 - B
4 - F
100 easy

4x25 (:30) 1,2,4 fast

200 warm down

3100 SCY

dryland:
cat/camel
prone props/press ups
supine abd/ER with breathing
supine L triceps stretch
sidelying shld IR stretch
standing shld ER in neutral
gastroc/soleus stretch
All 4's shld WBing

training - 8/18/07

cross training:
30 min treadmill walking - recovery

dryland:
cat/camel
prone props/press ups
supine abd/ER with breathing
sidelying IR stretch
standing shld ER in neutral
gastroc/soleus stretch
All 4's shld WBing
20 ceiling punches with 15 lb
15 Tband ER
15 standing Tband rowing
15 B Tband ER against wall
6 Standing wall serratus ant ex

training - 8/17/07

Strength training circuit in pool.

warm up - 1050
400 B/F
4x100 S/K
10x25 fist, 1/2 fist, roll drill, build, easy

Strength circuit: 3 rounds--
1:00 vertical kicking
:15 rest
1:00 vertical sculling
:15 rest
10x vertical pulls
:15 rest
1:00 vertical dolphins
200 pull with paddles, buoy (1/2 F, 1/2 B)
2x25 sprint kick (1 - F no breath, 2 - B 1/2 dolphin)
100 recovery

Warm down - 200

2300 SCM

13,300 total for week (5 sessions, 8/13-8/17)

dryland:
cat/camel
prone props/press ups
supine abd/ER with breathing
sidelying shld IR stretch
standing shld ER in neutral
gastroc/soleus stretch

training - 8/16/07

Some dolphin kick work and hypoxic work.

warm up - 800
400 B/F
4x100 S/K

4 rounds of:
300 B, easy aerobic
4x50 hypoxic
1,2 over unders F
3,4 12-15m underwater dolphin

Warm down - 200

3000 SCM

dryland:
cat/camel
prone props/press ups
supine abd/ER with breathing
sidelying shld IR stretch
standing shld ER in neutral
gastroc/soleus stretch

training - 8/15/07

warm up - 1000
400 B/F
4x100 S/K
4x50 drill

18x75 easy/mod aerobic
4 - B kick, 1:30, desc 1-4
2 - B swim easy 1:30
4 - B kick with 2,3,4,5 dolphins, 1:30, desc 1-4
2 - B swim easy
4 - F kick arms at side, 1:50, desc 1-4
2 - F swim easy

Warm down - 150

2500 SCM at KFC

training - 8/14/07

warm up - 800
400 B/F
4x100 S/K

Main set - technique work
30x50, half F, half B
odds - K,D,forearm fulcrum, fins
evens - full stroke

Warm down - 200

2500 SCM

cross training:

30 minutes stairmaster, mod aerobic

dryland:
cat/camel
prone props/press ups
supine abd/ER with breathing
L supine triceps stretch
standing shld ER in neutral
gastroc/soleus stretch
All 4's shld WBing
20 ceiling punches with 15 lb
8 Front planks
15 Tband ER
15 standing Tband rowing
15 B Tband ER against wall
Standing balance/opp arms & legs, 5 each side

training - 8/13/07

warm up - 800
400 B/F
4x100 K/S

Main set - easy aerobic
4x100 B, K-D-D-S
400 B
4x100 IM (fly drill)
400 F
4x100 F, K-D-D-S

Warm down - 200

3000 SCM

training - 8/11/07

cross training:
Spin bike - 20 min easy aerobic
Treadmill walking- 20 min easy aerobic

dryland:
cat/camel
prone props/press ups
sidelying shld IR
supine abd/ER with breathing
standing shld ER in neutral
gastroc/soleus stretch
All 4's shld WBing
20 ceiling punches with 15 lb
12 Tband ER
12 standing Tband rowing
12 B Tband ER against wall
5 standing serratus ant ex against wall

training - 8/10/07

A little harder aerobic swimming.

warm up - 1000
400 B/F
4x100 K/S
4x50 drill

6x250 - mod aerobic up to threshold
odds free, evens back
free - hold steady 1:20 pace
back - desc 1-3 (last one 3:28)

Warm down - 10x50 mix

Total = 3000 SCM

12,600m total for week (5 sessions, 8/6-8/10)

training - 8/9/07

Easy aerobic swimming.

warm up - 1000
400 B/F
4x100 K/S
4x50 Drill

10x150 easy aerobic
1,2 S-K-S
3,4 K-S-K
5,6 IM
7,8 S-K-S
9,10 S-scull

warm down - 200

2700 SCM

dryland:
cat/camel
sidelying shld IR
supine abd/ER with breathing
standing shld ER in neutral
gastroc/soleus stretch
All 4's shld WBing
20 ceiling punches with 15 lb
12 Tband ER
5 standing serratus ant ex against wall

training - 8/8/07

Longer kick set today.

warm up - 1000
400 B/F
4x100 K/S
4x50 Drill

main - 4x200 kick - mod aerobic
100 K on back
25 K on front
25 K on front, arms at side
25 K on back
25 dolphin

warm down - 200

2000 SCM

training - 8/7/07

warm up - 800
400 B/F
4x100 K/S

6x150 easy aerobic, 50K-50D-50S
odds - B
evens - F

200 warm down

1900 SCM

dryland:
cat/camel
prone props/press ups
sidelying shld IR
supine abd/ER with breathing
standing shld ER in neutral
gastroc/soleus stretch
All 4's shld WBing
20 ceiling punches with 15 lb
8 Front planks
All 4's opposite arms/legs, 5 each side
12 Tband ER
12 standing Tband rowing
12 B Tband ER against wall
8 standing Tband shld/elbow flexion
6 standing shld flex/scaption to 120 deg in front of mirror

training - 8/6/07

A little longer, moderate aerobic swimming.

400 warm up - F/B swim

Ladder 1-2-3-4-5-4-3-2-1 mod aerobic, 2500
100 - K/S
200 - 50B-50F-50K-50B/F
300 - 75B-75F-75K-75B/F/B
400 - 100B-100F-100K-100B/F
500 - Free swim
100 scull drill

3000 SCM

training - 8/4/07

Recovery swimming.

400 B/F
4x100 K/S
200 drills
1000 SCY

12,200 total for week (6 sessions, 7/30-8/4)

cross training:

20 minutes treadmill walking - easy aerobic
20 minutes stairmaster - mod aerobic

dryland:
cat/camel
prone props/press ups
sidelying shld IR
supine abd/ER with breathing
standing shld ER in neutral
gastroc/soleus stretch
All 4's shld WBing
20 ceiling punches with 15 lb
8 Front planks
All 4's opposite arms/legs, 5 each side
12 Tband ER
12 standing Tband rowing
12 B Tband ER against wall
8 Seated reverse incline shld/scap flexion/scaption
8 standing Tband shld/elbow flexion
5 standing Tband PNF D2 to 70 deg

training - 8/3/07

Some speed work mixed in with aerobic swimming.

warm up - 1000
400 B/F
4x100 K/S
4x50 drill

4x400, every 4th 25 fast, descend 1-4
1 - F
2 - B
3 - fast 25s K, the rest swim, B
4 - 50 B-25F-25 fast F

300 warm down

2900 SCM

dryland:
cat/camel
prone props/press ups
sidelying shld IR
supine abd/ER with breathing
standing shld ER in neutral
All 4's shld WBing

training - 8/2/07

warm up - 800
400 B/F
4x100 K/S

4x150 easy aerobic
F/B/K/D/S mix

200 warm down

1600 SCM

dryland:
cat/camel
prone props/press ups
sidelying shld IR
supine abd/ER with breathing
standing shld ER in neutral
All 4's shld WBing
20 ceiling punches with 15 lb
6 Front planks
All 4's opposite arms/legs, 5 each side
10 Tband ER
10 standing Tband rowing
10 B Tband ER against wall
8 Seated reverse incline shld/scap flexion/scaption
5 standing Tband shld/elbow flexion

training - 8/1/07

warm up - 800
400 B/F
4x100 K/S

8x200, mod aerobic
100S-50K-50S
odds back, evens free

200 warm down

2600 SCM

training - 7/31/07

Low intensity aerobic swimming.

warm up - 800
400 B/F
4x100 K/S

4x(4x75) easy aerobic
set 1 - B-K-B
set 2 - F-K-F
set 3 - K-D-B
set 4 - K-D-F

200 warm down

2200 SCM

dryland:
cat/camel
supine abd/ER with breathing
standing shld ER in neutral
stair gastroc/soleus stretch
hamstring stretch

training - 7/30/07

A little recovery swimming.

warm up - 800
400 F/B
4x100 K/S

main - 6x150 F/B/K/S mix
recovery

200 warm down

1900 SCM

dryland:
cat/camel
supine abd/ER with breathing
standing shld ER in neutral
stair gastroc/soleus stretch
hamstring stretch

The beginning - 7/28/07

I start this blog at the beginning of a new training cycle. I swam regularly, but without much intensity this summer. I now look forward to USMS short course nationals in Austin, TX next May. I will really go through two training cycles, one focused on a SCM masters meet in Columbia, MO on Dec. 1-2, 2007, and the other ending with the SCY meet in Austin.

Today, I did the 1K open water swim in Branched Oak lake in Lincoln as part of the Cornhusker State Games. I'm not much of an open water or distance swimmer, so it was mostly for fun. I finished in 12:29. Seems like a decent time, but who knows how long the course really is?