Bears

One bear consists of the following in sequence without a break between

Barbell on ground

hands on bar

step back from bar while holding onto it

and get into a pushup position whilehands holdoing bar

do 4 pushups on bar

step back in toward the hands and deadlift bar until legs are straight

and arms are holding the bar in front of the body

perfom a hang-clean and press

stabilize bar above head

and perform a squat

you might want to widen your stance before executing the overhead bar hold into and out of the squat- creates a stable baseafter completeing the squat

bring the bar down behind the head and rest it on back like you would for regular squats

catch your breath

and perform a squat down

and return back up from the squat into an overhead press again

next

bring the bar down in front of body

hold it at the clavical height

and decend into another squat

and then back up into last overhead press

return bar to shoulder height - reverse clean and reverse deadlifit back to floor

that is one rep

Perform sets of 4 reps and do one less pushup on each reps per set
Weight should be added so that each set takes ~2:00 to complete

Spring Training 2010

Mesocycle
Alternating Day on and day off of the following:
Swim
4 repeats of the following sets
2x100 HYPOXIC broken @ 25's (each on :30) going 15m off each wall with fastest kick tempo possible. Odds fly kick on stomach, evens fly kick on back. Each 100 on 3:00 total
5x50 SPRINT @ 1:30 Bittinger Set
100-200 warmdown
4x50 Choice stroke drills (S.A. back, S.A. 2stop back, dolphin dips, snow angels, S.A. Free)

Strength
Same as previous Mesocycle

Hypoxic broken 100's (# Kick before breakout)
(phelps does about 12 off turns to 15m mark)
Belly
04.10.10 - (x,x,x,x), (x,x,x,x), (x,x,x,x), (x,x,x,x)

Back
04.10.10 - (x,x,x,x), (x,x,x,x), (x,x,x,x), (x,x,x,x)

Bittinger Set Final 50's
Butterfly
04.08.10 - 29.96 (poor underwater dolphin kick tempo and a slow turn, I feel like I am not putting out max power from my legs/arms through the full range of motion still. Feeling like I am performing my powerful dips very well though, thus my hips felt VERY high!)

04.10.10 - 30.34, 30.34 (felt like I was doing a poor job at performing powerful/precise dip motion, but much better at applying pull and kick power consistently as well as all my other techniques)

04.12.10 - 28.30 (Felt like I was applying more and more power to my down dip every stroke I took and my butt felt higher and higher! My kick/pull power wasn't quite there since I felt very tired at this point, and breakouts were definitely deep. My best time for this cycle thus far! I ended up finishing my 4th sprint pretty quick this time so that extra recovery time might have helped as well. I also feel like I was riding a bit low in the water at the finish of my push and 2nd kick, I believe I could do better at that next time. Also pecs were burning alot this entire bittinger set...)

04.14.10 - 28.35 (good 1st kick power and pull power and dip power, but very poor 2nd kick. I think my 2nd kick got a bit smaller now that my hips are riding higher, so next time I'll try getting it a little deeper to really drive my hips and pecs up to/above the surface. Lots of muscles were burning the 2nd lap especially on the underwater portion)

04.18.10 - 27.96 (I add alot of focus to maxing out the power of my 2nd kick and it obviously helped a little, felt faster the 2nd 25 though. I did not remember to focus on holding my hand so that fingers were straight/together and thumb pointed perpendicular. I'm sure that would have helped to get my pinkies over head before pull and give me more pull/press ROM with my arms. Felt very efficient/fast on each underwater dolphin. Did not feel like I was performing my face/chin dip down fast/powerful enough though.)


Backstroke
04.08.10 - 30.51 (2), 30.53 (4) (2: This felt very weird, but I am certain my shoulder was popped out before the finish of my push each time, I was not able to apply very high levels of power through my full pull ROM, nor with my kick, but my triceps and lats were feeling heavy resistance at the finish of the push still) (4: made an effort to make sure my body was at a 20deg angle or so, and I did not feel any irritation in my left shoulder as opposed to the 2nd repeat)

04.10.10 - 29.34 (filmed an underwater front angle view of this one, I'll try and upload it, my rotation timing and pull mechanics look even better than before! Notably I am still not getting heavy resistance through my pull, so I must be capable of much higher hand speed backward, and thus power, if I can get to where I can control it soon! Notably I did manage a good kick tempo achieving moderate resistance/power output in my leg muscles)

04.12.10 - 28.88 (My shoulders could feel that I was crossing over a bunch on this 50. I ended up trying to increase my arm turnover as opposed to my kick turnover. It seems like I was doing much better during my 50's with ankle weights/chute/db when I was focusing on maximizing my kick tempo and working on high power output through full pull range of motion. I'm sure If I would have had the correct focus I would have been a low 28 or quicker.. I felt like I was accomplishing all of my technique goals when I was doing the 50's with equip. Had high resistance feeling from mid pull to finish, still not getting high power during first part of pull. Kicks were making moderate to heavy resistance in quads/hams/calves so that was great!)

04.14.10 - 29.63, 30.77 (still not keeping my arms straight during the recovery, good entry width and timing is improving. It was again very challenging to get anything but low to moderate resistance through my pull and kick without having my technique become completely out of wack.... I am getting heavy resistance through pull and kick with chute and ankle weights. Perhaps the best thing I can do is work on keeping my technique while getting heavy resistance through pull via maximum hand speed with the dumbbells in hands on this set next time, gotta get my arm pushing water back faster with deep catch and shoulder pop)

04.18.10 - 29.12 (I went ahead and tried to max out my kick tempo/turnover rate. I was having trouble getting my rotation timing for my right shoulder pop, my left shoulder pop felt fast though. I did notice that the more I focus on the fingers together and thumb pointed out hand technique through my pull and recovery the straighter I was able to keep my arm during the recovery and hence my entry felt like there was no crossing over anymore! Definitely need to focus on that hand shape and shoulder pop technique more next time. I did however do excellent at the slow deep catch into a heavy resistance, powerful pull.)

04.20.10 - 28.87 (add lots of focus on the hand with thumb perpendicular at all times. This resulted in my arms staying very straight through recovery and felt like no crossing over. Also, shifted my focus onto fast kick tempo and correctly timed and fast shoulder pop to max rotation on side. I also managed to push my catch slow/deep enough to where I would achieve heavy resistance through almost the entire pull ROM. I think I can still do better at getting even more resistance through the pull, but very happy with how many tech. I put together today!)


Freestyle
04.08.10 - 26.01 (This felt like my timing and technique was almost spot on, felt like my body position wasn't precisely where I might want it though. Had fast kick tempo going, but didn't feel like I maxed out my quads/hams or any muscles through the pull.)

04.10.10 - 26.44 (as noted, I avoided high strength power output through the finish of my left arm push to avoid any pain since I did not know what the problem was at the time. I was only .4 slower than last time. Good power output otherwise, feel like I was not waiting till at least mid pull to start my rotation aka not enough time spent on my side each cycle...)

04.12.10 - 25.79 (Pain free!! I felt like I was getting good timing today and symmetry on right and left rotation/pull/timing. I was applying good power through the pull and kick for being a bit tired from the equipment 50's. I do feel like I was a little inconsistent with my rotation timing and the magnitude of my rotation. Notably this might have been my best final bittinger set 50 time for free ever and was faster than my 2nd 50 in the 100yd free's I have done in the last few months)

04.14.10 - 25.41 (This felt like I was flowing pretty good the entire way and had pretty heavy resistance through my kicks and pulls. I think I am starting to feel a big wave of water flowing around my head, feels like I am "plowing through". Must be good though, the better I am getting at my rotation timing/speed and kick and pull power the faster I am going! Kept count today and got 17strokes 1st lap, 18strokes 2nd lap)

04.18.10 - 25.15 (felt like I was not getting full ROM through my pull, but achieved heavy resistance each pull and great amount of rotation as well as very fast rotation at mid pull. Kick felt big and like I was producing max power possible. Felt like I did a poor job at pointing feet though. Good turn timing and great finish. Same stroke count as last time: 17, 18)

04.20.10 - 24.93 (Did great with rotation timing and pull ROM today, had good heavy resistance through a good ROM each pull. Kick felt big and powerful and heavy resistance in the leg muscles. Worked on going a little deeper off the turn but my beakout turned out too deep and my body position fell apart the last 10yds or so. Hands felt good and flat with perpendicular thumb, just overall not happy with the turn/breakouts and the last 10yds)

Mesocycle
Alternating a day on and a day off of the following:
Swim
6 x 100's on 10 min w/ the 8 x 100's kick workouts
Strength training
alt the 4 sets of 4 BEARS workout with the recent one. Continue the every other day workouts.

6x100 stroke @ 10:00 (Goal: Best Average with even splitting)
Butterfly
03.31.10 - (29.26, 35.93)-65.19, (32.68, 38.84)-71.52, (35.49, 36.71)-72.20, (34.34, 35.82)-70.16, (35.78, 38.63)-74.43, (36.43, 38.63)-75.06 AVG (33.99, 37.42)-71.41 *scm = scy(30.46, 33.53)-63.98 (after each of the first 2 repeats my upper pecs, upper lats, biceps, and triceps were burning. Entire set I felt great at my power/speed dips and getting my butt out. Did a decent job at pacing my arms looking at the times I could have obviously done significantly better though. I usually ended up tightening up at the 50 no matter how "light resistance" I was getting through my pull. My legs however felt very weak and slow, not being very powerful today. I tried forcing my legs to be more powerful the last few but that did not help)

Backstroke
04.03.10 (25m pool*)
(34.39, 34.83)-69.23, (34.88, 35.08)-69.96, (34.01, 33.31)-67.32, (35.19, 36.28)-71.47, (36.95, 38.00)-74.95, (34.76, 34.33)-69.09 AVG (35.03, 35.30)-70.33 = (31.39, 31.63)-63.02scy (Not coming straight over the top with my recovering arm, feel like I was improving through the set on putting all the techniques and timing together. Lats and triceps were burning/tightening up at the finish of my push on 2nd 50, feet were not pointed too well and dolphin kicking/breakouts were poor today. More of a thinking day than physical limit day for sure...)

04.16.10 - (29.73, 30.40)-60.13, (30.49, 31.04)-61.53, (31.19, 32.62)-63.81, (32.30, 32.70)-65.00, (31.96, 32.71)-64.67, (31.74, 30.08)-61.82 AVG (31.23, 31.59)-62.82 (This set was with a new deeper catch and added shoulder pop before finish of push. The first 2x100's my arm felt straight during recovery and I was getting high resistance through pull and kicks consistently. I was focusing on maximum rotation after shoulder pop and a slow deep catch into a heavy resistance pull. This made my triceps and teres/lats burn really bad as well as my calves/hamstrings. In the middle I shifted my focus away from the aforementioned and I became a bit inconsistent at feeling heavy resistance. The last 100 I managed to actually maintain my technique at a moderate power output through pull and kick with higher tempo and increase tempo 2nd 50 as well as increased resistance through pull, the splits clearly show this.)

Freestyle
04.06.10 - (29.52, 29.77)-59.29, (28.98, 29.24)-58.22, (29.67, 28.62)-58.29, (29.17, 30.55)-59.72, (30.04, 28.81)-58.85, (29.50, 32.13)-61.63 AVG(29.48, 29.85)-59.33 (Felt pretty good with my technique control on this set, not great with being able to consistently control power output and turnover together. Shoulder/arm muscles were tightening up on last 2 repeats through the finish of the push[triceps] and into the deep catch[shoulder muscles]. Did a good job at achieving a high turnover first 50 and working heavy resistance through pull on 2nd 50, did a poor job at increasing my kick thrusting power 2nd 50 to max out my legs.)

05.01.10 *SCM- (31.99, 31.56)-63.55, (32.27, 33.48)-65.75, (32.65, 32.64)-65.29, (31.89, 32.47)-64.36, (32.66, 32.48)-65.14, (32.82, 32.37)-65.19 AVG(32.38, 32.50)-64.88=scy(29.01, 29.12)-58.13 (Overall good pacing, but felt like not as much power left in my legs the 2nd 50 as there has been, noticed a correlation between the faster times being able to put everything together especially the timing. Calves began to cramp on the last lap of last 100)

8x100 Kick @ best interval with 5-10sec rest between repeats
Backstroke
03.31.10 - 2:15 *scm = 2:00 scy (I felt very slow and weak today, muscles never reached burning or tightness felt very hard to get my kick tempo moving at all...)

Free Kick w/board
04.03.10 - 8x @2:00scm ~1:50scy (quads burning on down kicks, hamstrings a bit tight feeling)

Fly Kick alt. side by 25
04.06.10 - 8x1:40 (heavy resistance felt on quads and hamstrings and calves each back/forth kick, worked on powerful body undulations too. Not great on my feet pointing or keeping my chest/shoulders/arms in a straight line, good intensity/hr over 160 consistently)

Fly Kick w/board (breath every ~3 kicks)
05.01.10 *scm - 4x2:10+4x1:55 (my flow between kicks felt better and better each 100, worked on popping butt out every kick)

Mesocycle
3 Day on + 2 Day off Cycles of the following
Day 1
3 repeats of the following sets
200 Single Arm Free (alt. by 25 or 50) + 100 Free [Working on deep catch and max rotation and rotation timing at mid-pull]
4x50 Dolphin Dips
200 2 stop Single Arm Backstroke Drill (alt. by 25 or 50) + 100 Backstroke [Working on deep, palm facing bottom, catch and max rotation and rotation timing at mid-pull and shoulder out before finish of push with at least 45deg rotation before hand entry]
4x50 Dolphin Dips

Day 2
Same as day 1 except with paddles for free/back

Day 3
Same as day 1 except with dumbbells

Day 6
Same as day 1 except with All backstroke 2-stop drill and 4 sets of :30 vertical fly kick w/10lb weight belt

Day 7
Same as day 1 except All snow angle fly drill [working on elbows out on recovery, and pecs out during breath and shallow powerful/fast dip]
Dolphin dips alt 25 arms at side, 25 arms extended but this time working on shallow dips with max speed/power each dip to pop hips up, also minimizing glide between dips and tucking chin in during the downward dip motion

Day 8
Same as Day 6 Except instead of dolphin dips...
4x50 Fly kick holding edge of board (arms not on board) with ankle weights and a fast kick tempo popping butt out as high as possible each kick. Also breathing ONLY every 5 kicks.

Day 11-13
Same as Day 6-8 except :45sec vertical fly kicks

Day 2,7,12 Lifting Results (after swim workout those respective days)
Bears (4rep warmup @ moderate intensity)
03.17.10 - bar+50lb, 179bpm, 2:04 (although my hr was up this felt very controlled and flowing, no significant burning or fatigue)
03.22.10 - Bar+50lb, 1:57, 170bpm (stayed relaxed and was not very explosive, great form and ROM though)
03.27.10 - Bar+50lb, 1:56, 172bpm (heavy breathing, forgot inhaler today probably explains higher heart rate)
04.03.10 - Bar+50lb, 1:51, 181bpm (right knee feeling a bit of pain, great ROM and form though)
04.10.10 - bar+50lb, 1:40, 175bpm
04.14.10 - bar+50lb, 169bpm (good ROM)
04.18.10 - bar+60lb, 2:04, 178bpm (had to bail on last overhead squat since I lost balance, but great ROM otherwize, maybe a bit heavy for presses since they slowed me down the most)
05.01.10 - bar+50lb, 1:44, 179bpm (good control and flow)


Chins (to failure)
03.17.10 - BW*14rep (BW=200lb kipping a bit on last few reps, pausing at full extension a bit between reps towards end)
03.22.10 - bw*14, 178bpm (bw=200lb kipping motion for last 5-6 reps)
03.27.10 - bw*13, 176bpm (bw=202lb, lats burning)
04.03.10 - BW*14, 181bpm, (BW=195lb, relaxing for the first few reps helped)
04.10.10 - bw*15, 175bpm (bw=196lb, last rep was very close and required 2 kip attempts...)
04.14.10 - bw*13, 172bpm (bw=200lb, good form w/o kipping!)
04.18.10 - bw*12, 172bpm (bw=196lb, great ROM and control, didn't kip again!)
05.01.10 - BW*13, ??bpm (BW=201lb, had buffet before workout, biceps/lats burning at end)

Leg Press (2sec press, 4sec retract - rep speed)
03.17.10
set1- 150lb*15+4 (this was incredibly painful and I was pausing probably between every other rep on this set... Definitely started out too heavy)
set2-90lb*15+15, (maintained good speed, only a little bit of burn though. 110lb next time is definitely doable and even higher if I can take the pain...!)
03.22.10
set 1: 100lb*30, 135bpm (shakey, not much pain, used watch to keep 2/4 count better)
set2: 130lb*15+10, 145bpm (maintained 2/4 rep speed throughout although it is quite distracting to try and keep count of reps while maintaining the rep speed... The most painful burning came from the outer portion of my quads somewhere around the middle of my thigh and the lower inner portion just above my knee area)
03.27.10
set1 - 140lb*30, 144bpm (same feelings as last workout, still not heavy enough)
set2 - 150lb*30, 122bpm (still not enough, can take much more pain I believe, great rep speed control today)
04.03.10
Set 1 - 160lb*30, 149bpm (a little fast at times, same burn as usual)
Set 2- 180lb*22, 150bpm (outer quads burning and very tight)
04.10.10
set1 - 170lb*28, 150bpm (shaky toward end, top/sides of quads burning)
set2 - 170lb*27, 142bpm (hamstrings and top of quads burning the worst)
04.14.10
set1 - 170lb*15, 158bpm (quads burning all over)
04.18.10
set1 - 170lb*15, 158bpm (intense pain in outer quad muscles and tightness)
set2 - 165lb*13, 148bpm (quads very tight and shaky)
05.01.10
set1 - 160lb*30, 142bpm (quads/hams burning)
set2 - 175lb*26, 145bpm (deeper ROM than set 1, pausing at extension which I didn't get rid of till last few reps and caused me to fail pretty quickly after that!)


Wide Grip Lat Pulldowns (2sec down, 4sec up - rep speed)
03.17.10 - 150lb*8+3strong range (odd machine at college, lats fail before grip)
03.22.10 - 150lb*6+3strong (lats and biceps failure before grip fail, painful/tight all through lats and biceps, better rep speed, at school)
03.27.10 - 130lb assist * 7 + 4 strong (bw=202lb, had to use assist machine since no pull down machine this gym, lats burned and felt very tight)
04.03.10 -110lb*6+3strong, 159bpm (good ROM, but too fast need 100 or 90lb next time...)
04.10.10 - (bw-88lb)*7+8strong, 155bpm (bw=196lb, used assisted machine...)
04.14.10 - 100lb*10+6strong, 157bpm (teres/behind shoulder lats burn, top of biceps burn)
04.18.10 - 115lb*10+7strong, 156bpm (great speed control and ROM)
05.01.10 - 100lb*10+5strong (lats VERY tight)


Bench Press (2sec down, 4sec up - rep speed)
03.17.10 - bar+90lb*10, (a bit shakey in my arms, no spotter although I believe I could have handled more but I was unsure of myself. A Spot next time would help tremendously)
03.22.10 - bar+110lb*8+(4 w/spotter) great last rep with the spotter, did a pretty good job at maintaining 2/4 rep speed, although it could have been a second or so slower most of the time bringing bar down to chest)
03.27.10 - 185lb*7+1spot helped, ~147bpm (I believe I have more in me if I did lose balance/control with the weight in the middle of the set...)
04.03.10 - 205lb*2+2spot + 185lb*2 + 135lb*8 (I though I could rep 205lb, but it was too much today so I finally got in 8 good reps with 135lb, probably 185lb or 190-195lb would be good to start with next time.)
04.10.10 - 175lb*7, 154bpm + 155lb*10 (no spot today, probably should try 160lb next time since I went a bit too heavy again at first)
04.18.10 - 155lb*11 (muscles were shaky most of the set, good speed though)
05.01.10 - 155lb*8+2, ? (arms shakey good speed and ROM, no spot today)

Alt. Single Arm Incline Flies (2sec down, 4sec up - rep speed fail w/weak arm)
03.17.10 - 45's*5 (too heavy, to have good wide elbow angle flies, but out of time so maybe 25 or 30lb would be a good place to start next time)
03.22.10 - 25's * 8, burning in biceps and pecs, but ran out of time before full failure was reached (left arm was feeling significantly slower and more tight than the right arm.)
03.27.10 - 30's*10, 164bpm (about 140deg elbow angles, great rep speed, left arm fail)
04.03.10 - 30's*12, 162bpm (right pec was feeling sore, right arm failed first)
04.10.10 - 30's*12, right arm fail
04.18.10 - 32.5's*10, 165bpm (left arm fail, pecs/biceps/forearms burning)
05.01.10 - 35's*6, 147bpm (right fail, good elbow angles, too heavy today)


Bears (3 sets of 4 reps)
04.06.10
bar+70lb, 1:52, 185bpm (feeling overall tired and slow)
bar+70lb, 2:02, 189bpm (poor balancing main challenge)
bar+70lb, 2:08, 188bpm (rom wasn't so great, control and form were very off, good squat depth and hamstrings were feeling tight by end)

04.12.10
bar+70lb, 1:52, 182bpm (paused a bit extra to re-balance before overhead squat... ROM felt great on this set though, shoulder feeling tight today and pecs still burning on the pushups, quads/hams burning on those deep squats)
bar+70lb, 2:07, 187bpm (failed to finish last press, same burn as last 4reps)
bar+70lb, 2:47, 194bpm (paused after 2nd and 3rd rep, burning/pain all over body tonight... good grip strength though)

04.16.10
bar+70lb, 1:46, 182bpm (feel like my squat depth and general ROM was poor...)
bar+70lb, 2:00, 187bpm (GREAT ROM and great power to finish presses when tired)
bar+70lb, 2:05, 188bpm (I was quite shaky at the end of this set, especially into the overhead squat. Many many muscles were burning badly after this round)

05.05.10
bar+70lb, 1:51, 184bpm
bar+70lb, 1:52, 190bpm (lots of pain all over, tightening up a bit)
bar+70lb, 2:00, 191bpm (paused before 3rd and 4th rep, great ROM and control though)


Mesocyle
8 days of
Day 1
1) warm up your choice (400 y minimum)
2) 6 x 100's butterfly(alt other 3 strokes each other day) swims - keep the 50's roughly even paced, going for best possible average time (10:00 interval)
100-200 y warmdown with the first 50 just kicking on your back very easy- record times

3) 8 x 50's choice kick (other than fly) with ankle weights on - take about 40 sec rest after each one - 100-200 y or so warmdown or until tightness subsides

4) 12 x 25's (another stroke) with fins - record times (2:00)

5) 4 x 12.5's choice sprint with chute, Dumbells and waist weight belt (:30 per 12.5 and 1:00 rest after # 4) then

4 x 12.5's choice sprints with chute & DB's (25 sec rest and go and 1:00 rest after # 4)

4 x 12.5' s choice swims with DB's (:25 sec rest and go and 1:00 rest after # 4)

4 x 12.5's choice swims (:25 sec rest and go) - 200 choice easy warmdown


Day 2 off


6x100 @ 10:00 even splitting goal
Butterfly
02.05.10 - (30.65, 34.18)-64.83, (30.55, 33.49)-64.05, (31.12, 34.03)-65.15, (31.87, 33.66)-65.53, (32.68, 32.90)-65.58, (32.22, 33.12)-65.34 AVG (31.52, 33.56)-65.08
(didn't feel any burning, just tightened up a bit at the end and wasn't pointing my feet very good. Probably not putting out enough power in my kick and press/pull since legs and chest were not burning or super tight by end)

03.05.10 - (30.16, 32.23)-62.39, (31.33, 32.48)-63.81, (30.57, 33.02)-63.59, (31.30, 33.28)-64.58, (31.11, 33.61)-64.72, (32.04, 33.38)-65.42 AVG (31.09, 33.00)-64.09 (great underwaters and breakouts, good pacing of arm power and leg power, timing and butt pop felt great on #1,2,3 but after that I started tightening up and had a hard time timing my dip and my butt was barely surfacing at that point...)

03.13.10 - (28.54, 32.33)-60.87, (30.95, 31.60)-62.55, (31.25, 32.46)-63.71, (29.99, 30.48)-60.47, (29.66, 31.58)-61.24, (29.53, 30.40)-59.93 AVG (29.98, 31.47)-61.45 (first 2 100's my shoulders and quads were feeling quite tight, but loosened up after that. Had some very good underwaters and turns, but my breakouts were usually too deep. Notably on the last 3 repeats I was able to increase my turnover the first 50 and keep my pull and kick relaxed and my butt popping out consistently. I think that helped my last 3 performances tremendously. I feel like I did a poor job at keeping my feet pointed and I don't think I sufficiently maxed out my kick power at the end that my legs are capable of. I feel I did great pacing with my arms though light first 50 with fast turnover and heavy 2nd 50 maintaining turnover)


Backstroke
02.07.10 - (31.05, 29.87)-60.92, (30.06, 29.35)-59.41, (29.34, 29.68)-59.02, (29.30, 29.80)-59.10, (29.47, 29.81)-59.28, (29.21, 28.77)-57.97 AVG (29.74, 29.55)-59.29
(first 4-5 100's I was not exiting with thumb pointing up w/right hand making my right arm cross over midline a bit irritating my shoulder, fixed it by the end though. Also sore throat/sinusitis making it hard to breath after each 100. Some bad underwaters/breakouts and could have pushed arm/leg power maybe a little more at the end)

03.08.10 - (30.68, 30.39)-61.07, (29.44, 29.59)-59.03, (28.94, 30.17)-59.12, (29.30, 30.69)-59.99, (31.04, 32.55)-63.59, (30.62, 30.34)-60.96 AVG (30.00, 30.62)-60.62 (I am satisfied with how I performed the first 3 100's. I only got 4hrs of sleep the night before this workout, so the fact that I started losing precise control of my technique starting at the 2nd 50 of the 3rd 100 is understandable. More specifically my body position/rotation, timing went haywire. I however did great at my turns, underwaters, and breakout timings on #2-6)

Freestyle
02.15.10 - (29.19, 29.16)-58.35, (29.52, 29.72)-59.24, (29.70, 30.70)-60.40, (31.12, 30.60)-61.72, (30.45, 31.15)-61.60, (31.14, 29.61)-60.76 AVG (30.19, 30.16)-60.35 (#3 I barely missed the first turn, made sure to keep kicks and pulls feeling moderate resistance first 50 and heavy resistance 2nd 50. I was able to reach consistent heavy feeling through the full ROM of each pull, but my hamstrings/calves seemed to feel the heaviest resistance in my kick limiting my kick tempo)

03.11.10 *scm - (32.00, 31.74)-63.74, (32.50, 32.23)-64.73, (32.10, 31.70)-63.80, (32.29, 32.21)-64.50, (33.09, 34.14)-67.23, (32.37, 34.44)-66.81 AVG (32.39, 32.74)-65.13 = (29.02, 29.34)-58.36scy (There is a link between faster times and better maintained shoulder rotation during this set, the less I maintained shoulder rotation the slower I went. Don't feel like I was able to push the 2nd 50's intensity to max since my technique is still being molded, so much to think about still can't just go into muscle/power mode. Still sticking with more of a straight arm recovery and it feels good. Definitely believe 56 avg or better is possible next time around)

Breaststroke
02.17.10 - (37,32, 38.63)-75.94, (36.24, 38.45)-74.69, (36.45, 36.41)-72.86, (36.21, 37.42)-73.63, (37.25, 38.62)-75.87, (37.33, 38.73)-76.06 AVG (36.80, 38.04)-74.87 (outsweep was feeling super heavy on 2nd 50 when I pushed my overall turnover rate up and my hand speed, I tried to feel heavy resistance through my kick the first 50 and tried to increase my kick power the 2nd 50, ended up straining my left groin a bit on the 2nd 100 trying to get my feet pointed out a bit extra at the start of each kick)

12x25 @ 2:00 sprint w/short stiff fins
Butterfly
02.15.10 - (10.57, 9.70, 9.97, 10.12, 10.59, 11.06, 11.34, 10.05*, 10.86, 10.44, 10.74, 10.03)
AVG 10.56 (* - #8 I found out I wasn't dipping deep enough to get my butt out of water, made a huge difference once I made the change)

03.08.10 - (10.30, 9.59, 10.12, 10.24, 10.34, 10.29, 10.23, 10.10, 10.69, 10.14, 10.71, 10.90)
AVG 10.30 (Turns out #2 was fastest when I only took one breath and tried to maximize my turnover rate, starting on #3 or #4 I decided to focus on getting my butt out each stroke since I felt like it wasn't coming out when I was just turning over really fast. Perhaps the lack of sleep and fatigue was inhibiting my speed and thus power output through the set, technique felt pretty good though)

Backstroke
02.05.10 - (10.82, 10.19, 10.39, 9.78, 10.92, 9.40, 9.62, 10.66, 10.08, 10.10, 10.68, 10.33)
AVG 10.25 (about 12-15m underwater each 25, very splashy feeling too weak to push kick tempo any faster with the short stiff fins. Felt like I was pointing my feet great though as well as pull power maxing out)

02.17.10 - (10.44, 10.13, 10.56, 10.08, 11.56, 11.00, 11.39, 10.71, 11.38, 10.14, 9.98, 10.05)
AVG 10.61 (feeling the big waves coming around my body again... So in the middle of the set I tried to get my upper body to ride higher on the surface to maybe get by the wave, but looking at the results it was more productive to focus on getting heavy resistance through my pull by maximizing my hand speed/power output and maxing out my kick tempo, I feel like I would have been around my previous average if I did try the change in the middle)

03.11.10 *scm - (11.07, 11.16, 11.32, 11.55, 11.74, 11.89, 11.93, 12.09, 11.44, 11.44, 11.40, 11.57)
AVG 11.55 ~ 10.35 (*Towards the middle of the set I strained my right shoulder a bit during the end of the push. Figured out later it was because I was finishing my push way too far away from my body. However, I tried to figure out the problem during this set, but all it did was make me slower and didn't get rid of the stretch feeling in my shoulder at the end of the push. This probably came about since I increased my rotation on backstroke too since it was so effective with my freestyle. Felt good when I got the timing down right too.)

Freestyle
02.07.10 - (10.54, 10.13, 10.46, 9.74, 10.36, 9.73, 10.87, 10.34, 10.32, 10.68, 11.13, 10.46)
AVG 10.40 (sub 10sec when focusing on max kick tempo and max speed or "heavy feeling resistance" each pull, #6 was about 15m underwater dolphin kicking. Inconsistent heavy resistance through entire pull on this set focused mostly on body position and kicks)

03.05.10 - (10.59, 9.48, 9.88, 9.60, 10.74, 9.75, 10.46, 9.91, 11.13, 9.96, 9.74, 9.57)
AVG 10.06 (Definitely a correlation between sub 10sec and max kick/pull power and maintaining max shoulder rotation through pull, flatter was slower and low kick or pull intensity was significantly slower, #9 was due to horrible intensity only took 5 strokes imagine that turnover rate...)

03.13.10 - (9.65, 10.11, 10.16, 9.28, 9.97, 10.16, 10.55, 10.60, 9.73, 10.45, 10.08, 9.59)
AVG 10.02 (most of the set I felt very very tired and it was very challenging to be powerful. I had a great breakout and very big kick and fast tempo going on #4. When tired it was specifically challenging to keep my feet pointed with a big kick and have a fast turnover. Sometimes I tried to focus on turnover and power, but my feet would end up flopping around and my pull power would suffer. Just overall not able to max out power in kick and pull consistently)

Mesocycle
2 Weeks of
- Workout Day
- Day Off
- Repeat

Workout Day


W/U
3 sets of
-3x100 Swim
-3x100 Kick
(Workout #1 -Free Swim/Fly Kick, #2 - Back Swim/Brst Kick, #3 - Fly Swim/Free Kick, #4 Brst Swim/Back Kick)
Bittinger set of 5x50 @ 1:30 (1-4 w/equip, 5 w/o) all SPRINT
(2xBittinger set workout #2, 3xBittinger set workout#3, 4xBittinger set workout#4, repeat)

Sets of 4 reps of bears w/weight to make each set last 2:00 ~80lb? w/3:00 rest between sets
(2sets workout#1, 3sets workout#2, 3sets workout#3, 0sets workout#4, repeat)



3x100 Sets
Free Swim
01.18.10 SCM - set1-1:30, set2-1:25, set3-1:25 (didn't make #3 set 3, pulling muscles felt very tight, worked my kick good though)
01.26.10 - set1-1:10 (fail #3), set2-1:10 (fail#2&3), set3-1:10 (fail #3) (kept thighs , right shoulder got irritated on 2nd set realxed it on the 3rd set though)
02.19.10 - set1:1:10 (all), set2-1:10 (fail #3=1:12), set3-1:10 (fail#3=1:15) (poor breakouts when fatigued, hard to maintain a consistently powerful kick on the last set especially challenging to keep my feet pointed)



Fly Kick
01.18.10 SCM - set1-1:50, set2-1:45, set3-1:45 (missed #2 and #3 on set 3)
01.26.10 - set1-1:30, set2-1:25 (fail #3), set3-1:25 (fail#3) (calves were on verge of cramping could not maintain feet pointed very well)
02.19.10 - set1-1:30(fail#3=1:34), set2-1:30(all), set3-1:30(all) (felt like I was note able to be continuously dolphin kicking, felt more like pulses with a pause in between today. Felt like that held me back from being faster. I also feel like I did a horrible job at focusing on keeping my feet pointed on the up kicks)

Back Swim
01.20.10 - set1-1:15(failed #3), set2-1:15(failed #3), set3-1:15 (failed #3)
01.30.10 - set1-1:10 (fail #3), set2-1:10 (fail 2&3), set3-1:15 (fail #3) (had a hard time pointing my feet and emphasizing kicking power)
02.21.10 - set1-1:10 (fail#3), set2-1:10 (fail#3), set3-1:10 (fail #3) (Poor breakout timing through set, but good turns, dolphin kicking power, and pacing. Felt like my fail#3's were due to lack of confidence and not physical limitation...)

Breast Kick
01.20.10 - set1-1:35(made all), set2-1:35 (failed #3), set3-1:35 (failed #2&3)
01.30.10 - set1-1:40(fail #3), set2-1:40 (all), set3-1:30 (fail #3) (nearly doubled my gliding time per kick on set 3! Body position and kick mechanics felt great each set)
2.21.10 - set1-1:30(made all), set2-1:30(made all), set3-1:25(fail#3) (Felt consistent resistance on my quads on all sets except #3, felt like I was doing good at squeezing at the start of my kick to get my feet pointed out!)

Fly Drill/Swim
01.22.10 - set1-1:25 (fail #3), set2-1:25 (fail #2&3), set3-1:25(fail#3)
02.01.10 - set1-1:20 (fail#3), set2-1:20(fail#3), set3-1:25 (fail #3)
02.23.10 - set1-1:20 (fail #3), set2-1:25 (fail #3), set3-1:25 (fail #2 & 3) (*swam whole stroke butterfly on set 1, decided to go back to the drill progression on set 2 and 3. I did horrible at being explosive today, it was in general very challenging to keep my technique correct in many respects, felt tired)

Free Kick
01.22.10 - set1-1:35 (fail #3), set2-1:35 (fail #2), set3 - 1:35 (fail#3)
02.01.10 - set1-1:30 (fail#3), set2-1:30 (fail#3), set3-1:35 (fail #3)
02.23.10 - set1-1:30 (fail#3), set2-1:35 (fail #3), set3 - 1:40 (fail #3) (didn't do too good on set 1 and 2 at keeping my feet pointed, set 3 I improved that, but after set 1 my kick tempo became very slow and I couldn't seem to get it faster or more powerful)

Breast Swim
01.24.10 - set1-1:25 (fail #3), set2-1:25 (fail #2&3), set3-1:25 (fail #3) (Improved keeping my entire body parallel to surface during outsweep as well as vertical shins each kick)
02.03.10 - set1-1:25 (all), set2-1:25 (fail 2&3, set3-1:25 (fail #3) (wasn't pushing my feet out at the start of the kick very well in middle of set, just felt a bit out of control today)
03.03.10 - set1-1:25 (fail#3), set2-1:25 (fail#2/3), set3-1:25 (fail#3) (not being powerful with my kick for some reason. My kick technique felt correct, so maybe I just needed more heel speed backwards)

Back Kick
01.24.10 - set1-1:50, set2-1:50 (fail #2), set3-1:45 (calves and hamstrings were burnin', worked on more wavelike dolphin kicks and smooth breakouts)
02.03.10 - set1-1:40 (fail#3), set2-1:50 (fail#3), set3-1:50 (fail #3) (quads/hamstrings/calves were all burning and tight doing this set. Need to keep feet in line with legs when pointing..)
03.03.10 - set1-1:40 (all), set2-1:40 (all), set3-1:40 (all) (quads/hams/calves burning a bit, but good turns and breakouts overall)


Bittinger Sets final 50 times
Backstroke
01.18.10 - 34sec(scm)
01.22.10 - 30sec
01.24.10 - 31.83 (right calf started locking up 1/2 way thru, focused on more wavelike dolphin kicks and breakouts)
02.03.10 - 31sec (poor breakouts)
02.19.10 - 28sec (body position felt good, as well as good pull power through full ROM, hard to get kick tempo up while keeping feet pointed, also my dolphin kicks were not very powerful, but dolphin kick technique and body position and breakouts felt great)
03.03.10 - 30sec (kick intensity was poor, pull power was ok, still having a hard time consistently applying maximum power through the full pull range of motion, but improving...)

Butterfly
01.20.10 - 31sec
01.22.10 - 31sec
01.24.10 - 31.18 (focused on keeping feet parallel to shin on upkick before dip as well as more wavelike dolphin kicks and feet pointed in on down thrusts on underwaters)
01.26.10 - 31sec (Didn't max out leg power as much as I could have, great dipping though)
01.30.10 - 30sec (technique felt great, poor turn/breakouts and maybe not enough kick power)
02.03.10 - 30sec (hips not popping up as high as they need to be, great kick and pull power!)
02.21.10 - 29sec (dolphin kick technique and power felt great, feet didn't feel pointed great, butt pop felt OK, dip timing felt great, entire body was feeling shaky and tired at this point)
03.03.10 - 31sec (my hands are doing better at almost touching before entering the water, butt pop was sub par due to not dipping deep enough, and timing was a tad off for my dip)

Freestyle
01.20.10 - 30sec
01.22.10 - 28sec
01.24.10 - 26.41 (worked on keeping thighs parallel to surface, it was hard to focus on anything else including putting out consistent maximum power and keeping my feet pointed...)
01.30.10 - 28sec (Feet didn't feel pointed great, neither did kick power. Body position felt great)
02.03.10 - 27sec (body position felt a bit off, great kick and pull power, poor breakouts)
02.21.10 - 26sec (body position felt fantastic and high on the surface, breakout and underwater felt ok, managed to get high resistance through each pull and felt like I maxed out my kick tempo and had heels breaking surface each kick, feet pointing felt sub par)
03.03.10 - 28sec (tried maximizing my shoulder rotation and it felt more efficient than what I have been doing recently, but intensity was poor today)

Breaststroke
01.24.10 - 35.33 (worked on the parallel to surface body on outsweep and vertical shins each kick, as a consequence I didn't get my power output up or turnover up though...)
02.03.10 - 38 (body position felt off, and didn't fell very powerful)
03.03.10 - 39 (body position and pull feels good, but kick still feeling bad, same as aerobic set today)

Bears
01.18.10
bar, 150bpm, not sure about how long it took
bar, 160bpm, ~1:10 to complete

01.20.10
bar+50lb, 2:30, 180bpm
bar+50lb, 2:44, 179bpm
bar+50lb, 3:00, 180bpm (filmed)

01.22.10
bar+50lb, 2:04, 181bpm (continuous, and pushed squat depth as far as possible)
bar+50lb, 2:18, 182bpm (dropped bar in overhead squat, on 4th round but continued)
bar+50lb, 2:44, 174bpm (missed 3rd overhead squat, filmed this set)

01.26.10
bar+50lb, 1:58, 180bpm (great form)
bar+60lb, 2:38, 184bpm (had to do wide grip for initial clean and press instead of shoulder width in order to transition into the overhead squat)

01.30.10
bar+60lb, 2:06, 179bpm (great form and flow)
bar+60lb, 2:31, 187bpm (forearms burning most, good consistent rom)
bar+60lb, 2:46, 184bpm (grip reached failure at very end of last rep)

02.19.10
bar+60lb, 2:12, 184bpm (good ROM and flow)
bar+70lb, 2:18, 187bpm (squat form was inconsistent at times, shoulders were very tired by final round)

02.21.10
bar+60lb, 1:55, 180bpm (squats were all thighs parallel to ground, great flow too)
bar+60lb, 2:03, 188bpm (still consistent with form and good flow between movements)
bar+70lb, 2:56, 190bpm (paused for about 5sec after rep 2 and 3 to refocus, shoulders and quads moving slow towards end, grip failed after last press when doing the reverse clean)

02.23.10
bar+60lb, 1:30, 180bpm (chest is tender from weight laying on chest... but very explosive and easy feeling)
bar+70lb, 2:31, 182bpm (a bit of indigestion distracting me today...)
bar+70lb, 2:33, 188bpm (shoulders very tired, going at least thighs parallel to ground each rep, no explosiveness left)