Pwn3D

Fall 2010 (post sinus infection workout)

2011-02-06T14:21:00.002-06:00

Swim

1) Choice warm-up

2) 6 sets of:

a. 100 Fly drills alt by 25's: Dolphin Dips hands @ sides / right arm reg modified / left arm reg modified / alt arm reg modified [@ 2:00]

b. 50 back kick sprint [@ 1:00]

3) 6 sets of:

a. 200 Free swim HYPOXIC alt by 25's:

i. Even #'s: all the same number of breaths (ex: every 2 strokes)

ii. Odd #'s: decrease number of breaths by 25 (ex: Every 2 strokes on lap 1/ every 3 strokes on lap 3 / every 4 strokes on lap 5 / every 5 strokes on lap 6...). If possible, add 1 stroke per lap on each 25 on successive 200's. May use paddles and fins.

b. 100 Fly Kick alt by 25: right side / back / left side / belly. Take enough rest to make Hypoxic 200's but the least amount possible (try 20sec)

4) 8 sets of:

a. 100 Back stroke drill alt by 25's: 3 count right arm only / 3 count left arm only / double

arm / alt 3 count switch. Every other 100 w/paddles or DB's & CHUTE

b. 50 Free Kick w/ or w/o ankle weights

c. (20 sec rest and repeat)

No strength till infection gone.

TABATA Strength Workout

2011-02-06T14:16:00.002-06:00

Read the article on the Tabata protocol: http://www.tabataprotocol.com/

The original Tabata Protocol requires the following:

5 minutes of warm-up
8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest
2 minutes cool-down

Lifting Version: (20 sec all out / 20 sec rest per exercise - 6 to 8 sets with same weight until you can't maintain continuous reps during the active 20 sec sets) that I posted on Facebook about a month ago and use that as your training interval in the weight room for exercises of your choice in each of the major swimming muscle groups starting from largest to smallest:
suggestions:
Lats (single arm bent rows),
Legs (squat jumps w/ wts),
back (bentover lateral raises),
pecs (incline flies),
shoulders (seated single arm scapular squeezing overhead press),
biceps (back to the wall, single arm DB curls)

To clarify:
assuming that you choose sq jumps for your legs: you grab 2 x 40 lb DB's and do as many sq jmps as you can for 20 sec; then take 20 sec - only - rest and perform another set and so on until you are forced by pain to stop during one of the next 4 to 6 sets.

Spring 2011 Aerobic Base 4-week Cycle

2011-02-05T14:38:00.003-06:00

Re-develop Aerobic base by training every other day for the next month as follows:

4 Cycles of 6 Days each.

Week 1

Day 1

1) 400 choice warmup
2) 4 x 100's Butterfly drill (use snowangels)
3) 4 x 100's Backstroke swims
4) 4 x 100's Freestyle kicks
** warmdown 100 after #'s 2 & 3 and 200 after #4

Day 3

1) 400 choice warm up
2) 5 x 100's Freestyle drills
3) 10 x 50's Butterfly swims
4) 4 sets of 5 x 25's backstroke kicks alt by set w/ equip
** warmdown 100 after #'s 2 & 3 and 200 after #4

Day 5

1) 400 choice warmup
2) 6 x 100's Backstroke drills
3) 3 x 200's Freestyle swims hypoxic:6-2/5-2/4-2/3-2
4) 8 x 75's Butterfly kicks alt by 25's: right side/back/l side
** warmdown 100 after #'s 2 & 3 and 200 after #4

Day 2, 4, 6 - Off

NOTE: Week 1
Day 1 is 400 y per set
Day 3 is 500 y per set
Day 5 is 600 y per set

Week 2: add 100 y to each set each day 1-3-5

Week 3: add another 100 y to each set each day 1-3-5

Week 4: add another 100 y to each set each day 1-3-5

Strength Training

Week 2, Day 1 begin strength as follows:

20 sec of 1/0/1 rep speed followed by 20 sec rest - perform only 2 sets of exercise (except bears/deadlifts):

1) Bears - ONLY 1 set as usual, full ROM ~2:00 to completion

2) Wide grip lat pulldowns

3) Squat Jumps - No rep speed requirement, just get BELOW parallel each squat w/explosive jumps

4) Decline Dumbell Flies

5) Deadlifts - 2 sets
1st: 5 reps - increasing weight ~5-15lb? after each rep
Weight for 2ed set is same as LAST weight in 1st set being enough to almost reach failure @ end of 2nd set
2ed: 5 reps w/ chosen wt - complete
pause and re-grip between each rep

6) Seated Overhead Presses

7) Hamstring curls

8) Simultaneous arms Bicep curls standing
back against wall

Technique problem/solution flow chart.

2011-01-05T00:28:00.003-06:00

Butterfly
- I just feel slow
1) Are hips popping out each kick?
2) Is it your pull making you slow? (Check pull flowchart)
3) Is it your kick making you slow? (Check kick flowchart)
3) Are you reaching hands in front of shoulders or entering wide?

Backstroke
-KICK is slow
1) Are you streamlined? (Ribs in, hips/base of neck/quads @ surface)
2) Are your feet pointed too much/too little? (Feet should be pointed comfortably with 7/10 TONE)
3) Are you kicking with BOTH knee and hip simultaneously? (The knee and hip should be timed simultaneously for maximum power through each kick. This allows for BIG POWER with a LITTLE KICK)

-I feel weak when pulling
1) Is your body position correct? (Base of neck/hips at surface)

-I can't feel resistance when pulling
1) Is your body position correct? (Base of neck/hips at surface. If not correct angles have all probably changed causing the problem)
2) Are you anchoring arm with a SNAP of the base of hips using the cross over kicks.
3) Are you leading with the ELBOW through the pull with the hand following closely behind?

-JUST FEEL SLOW (not pull or kick then probably Body Position)

-Can't get intensity/Heart Rate up?

Freestyle

January 2011 cycle 1

2011-01-02T11:42:00.001-06:00

Workout #'s 1, 4, 7

(of 9 day cycle)

1) Warm up choice (300 - 500 yds)

2) Rest 10 min

3) Test set of

6 x 100's dive sprints - choice of one stroke compare to earlier performance

50 -100 y warmdown swim/kick after each 100

4) 9 x 100's moderate speed with zoomers (1:45) alt stroke by 100's

5) 3 sets of 5 x 50's Bittinger - 1 set of each stroke

Each on 10min

-------------------------------------------------
Strength training

3 sets of:

(1) 4 x BEARS w/ rollouts (around 2 min to finish)
keep your squat depth and all around good form

(2) Wide grip chins - to failure + 1 x 10 sec negative

(3) "Sweet-Spot" Squats - at least 20 reps per set

(each rep ROM is +/-20deg of parallel thighs to ground)

(4) Standing DB Bicep CURLS

Workouts #'s 2, 5, 8

(of 9 day cycle)

1) Choice warmup

2) 6 sets of 4 x 100's alt by set:

(1) fly swims - (2) free kick - (3) Back swim
(4) fly kick - (5) free swims - (6) back kick

Use Dumb Bells or wrist wts on swims
Use Zoomers on kicks

[ Swim/kick fast enough interval to
Barely make the last 100 in each set]

[ Perform 200 yd warmdown after
Each swim set & 100 after each
kick set ]

3) 6 sets of 4 x 12.5's alt by set: same order
as #2 above - use no equip on swim
sets and Ankle weights on kick sets

4) 200 choice warmdown

-----------------------------------------------

Day 3, Day 6 & Day 9: OFF

Race Times Log

2010-12-23T23:25:00.002-06:00

50 Freestyle

12.04.10 - 23.40 (finished stroke before turn too far out and sculled into wall w/slow turn)

100 Freestyle

12.05.10 - (25.22, 28.43)-53.65 (felt tired/weak. Pulls were short with fast turnover good pace)

100 Backstroke

12.05.10 - (27.33, 29.21)-56.54

100 Butterfly

12.04.10 - (25.96, 29.31)-55.27

Winter 2010/2011 Calendar

2010-12-11T09:46:00.009-06:00

HR on this calendar is taken in the morning after waking up and laying in bed for a few minutes. A stopwatch is used to time 10 heart beats.
HR(bpm) = 600 / (time for 10 beats) (eg: 600/11.80sec = 50.85bpm)

Fall 2010 (Cycle 1, Week 2)

2010-11-07T10:55:00.003-06:00

DAY 1

1) Your choice warm up

2) 6 x 100's dive sprint swims alt by 100: fly / back / free
50 - 100 easy warmdown between each 100 [ 4:00 ]
& 200 warmdown after last 100

3) 9 x 75's kick sprint w/ or wo/ choice of equipment alt by 75's: fly - back - free [ 2:00 if wo/ equip ]

4) 3 x "Bittinger" set of
all-out!!! Last 50 w/out equip. 200 warm down after each set.
5 x 50's - one set of each stroke - choice of order by set [ 1:30 per 50 & 12 min per set ] - wrist wts or DB's & chute are essential. Sprint each 50

Strength Training
1) BEARs - 4 reps w/ rollouts

2) Chins to failure - immediately move to LAT PULLDOWNS reverse grip and go to failure
(select a weight that allows for 12 or less lat pulldown reps)

3) SQUAT JUMPS
:30 sec w/ 20% body weight in each hand / :30 sec rest
:30 sec w/ 10% DB held in both hands / :30 rest
:30 sec at bodyweight.

4) Decline Flies to failure immediately followed by Single DB PULLOVERS:
hold one DB w/ both hands - lay across a flat bench so that your body is perpendicular to it and rep out to failure.
(select a weight that allows for 12 or less pullover reps)

Day 3
Swim
1) Choice warmup

2) 50 free swim w/ chute -moderate speed
50 back swim w/ chute & DB's - mod speed
50 choice swim w/ chute, DB's & ankle wts

3) 5 sets of: 4 x 50's alt by 50 IM order SWIMS within each set ( Breast is with flutter or Fly kick )
alt by set: (# 1) Chute, DB's & ankle wts - (3:00 per 50) - 50 easy warmdown after each 50
(# 2) with DB's and ankle weights (3:00) - 50 choice warmdown after each stroke
(# 3) with Chute and DB's (3:00) - 50 choice warmdown after each stroke
(# 4) with DB's only - 50 choice warmdown after each stroke
(# 5) No equipment - 50 warmdown after each stroke
**You should feel quite fast on last set
All 50's are All Out on (3:00). After Each set take an extra minute warmdown

Try to get times for each 50 so that we can compare times from cycle to cycle. If you don't sprint each equipment 50 we must revert to long yardage.

Fall 2010 Supplements

2010-09-26T11:16:00.002-05:00

Essential supplements:

1) Multi-mineral tablets or capsules

Solray or any chelated brands that come
in 4-6 Tablets or caps - with at least 1000 mg of Calcium and 500 mg of magnesium
as part of the mix.

I recommend that the formulation contain some small amount of IRON as that is an indispensable part of the Hemeglobin molecule and is used up rapidly in
reproducing that molecule in response
to intense training.

2) Co-Q 10

Must buy the "Ubiquinol" formulation,
at 50 to 100 mg per cap - take at break-
fast and at dinner with food preferrably
with a fatty acid ladden food (eggs or
with Fish Oil caps).

Supremely important in the utilization
of OXYGEN in every cell of the body
and therefore all major energy systems

$25 (60*100mg) - http://www.allstarhealth.com/f/now-ubiquinol_100mg.htm?utm_source=google&utm_medium=GPS&utm_campaign=8732

$26.10 (60*100mg) - http://www.bodybuilding.com/store/now/ubiq.html

3) Vitamin B-50 complex caps:

Take with food twice per day:
Breakfast and lunch.
Regulates every energy system
in the body. Rapidly depleted by
intense exercise.

$11.52 (250*B-50) - http://www.bodybuilding.com/store/now/b50.html

4) Vitamin C

1000 mg or 500 sized caps
with Bioflavonoids - If you buy Ester-C
brand, you can take 3000 mg between
each meal on an empty stomach or
with protein/ fruit smoothies/ shake.
I recommend 8000 mg per day

5) N-Acetylcysteine

NAC is a precursor to intracellular
GLUTATHIONE, one of the human
body's most powerful antioxidants,
and is used to prevent exacerbations
of chronic bronchitis and to prevent
and treat conditions of oxidative stress.

6) Fish Oil caps - pharmaceutical grade

Should have a relatively equal amount
DHA and EPA per cap - too important
to cheap-out on because they are
Necessary to the production of most
of the body's hormones (like testos-
terone, estrogen) and BRAIN cells

Start out taking a combined 3000 mg
of DHA and EPAin divided doses
throughout the day:
(1500 at breakfast and lunch or with
between meal protein shakes/smoothie)

Each month increase DHA-EPA com-
bination by 1000 mg until your C-reac-
tive protein test shows a decline in
Inflamation.

7) Masquelier's Tru-OPC's (Nature's Way)

Instead of Pycnogenol, I am recom-
mending the form of Grapeseed extract
that was used in the bulk of the studies
showing the powerful impact that
Ogliopeptides have in developing new
and strengthening existing capillaries,
and arterial and veineous endothelial
linings.

8) Vitamin E

Buy 400 IU mixed tocopherols caps with
Gamma tocopherol being the highest in
concentration. Take 2 per day.

Vitamin E, as an antioxidant, has cyto-
protective properties that are largely
attributed to its ability to scavenge
highly reactive oxygen species,
created as a result of inflamation
caused by intense training, thus
attenuating lipid peroxidation of
cellular membranes.

9) R-Alpha Lipoic Acid

It is an essential coenzyme with a
Vital role in mitochondrial electron
transport reactions involved in con-
verting glucose into ATP to
produce energy.

It is also a powerful fat and water
soluble antioxidant that can easily
cross cell membranes thereby conferring
Free radical protection to both
Interior and exterior cellular structures.

Recharges vitamin C & E, reducing
the frequencies and amount of their
daily doses.

10) WHEY protein isolate

Take 30 - 50 grams blended together
with a cup of frozen berries and milk
up to 3 times per day - most especially
within 45 minutes of the end of each
workout.

Has a powerful positive influence on
the immune system and contains the
amino acids necessary to create and
repair muscle tissue torn down by
Intense training.

11) Triple Strength Lecithin (GNC brand)

Buy 1200 mg caps if you cannot
get the Triple Strength brand.

Contains a high level of CHOLINE,
one of the componants of the neuro-
transmitter ACETYLCHOLINE,necessary
to maintain coordination, and has been
shown to protect the LIVER from certain
types of damage, even helping to re-
verse damage that has already occur-
red.

12) Wheat Germ Oil

I recommend that you by the capsules
(20 minims) and take somewhere
6 to 12 per day.

Wheat germ is known to contain the
FATTY ACIDS which help with redu-
cing inflamation and restoring hormonal
balance (body weight control).

It also contains OCTACOSANOL
which was demonstrated In studies
to be an "ergogenic" agent
( an exercise performance promoting
agent especially effective for improving
endurance capacity and reaction time,
as well as, other measures of exer-
cise capacity.)

Multi-Pec Bench Curl Ups

2010-09-19T11:25:00.001-05:00

Power Multi-pec, bench curl ups:

steps: (STAGE # 1)

(a) curl DB's and sit - then - lie
down,

(b) push DB's to extention over
Chest & then perform a press

(c) perform a DB pullover return-
Ing back to above chest

(d) repeat steps (b) & (c):
2 more times

(E) bring DB's down to waist and
sit up into standing position
at the end of the bench
(back to starting position)

(STAGE # 2):

(a) Standing at the same end of
The bench, curl DB's and
slowly squat down to seated
Position and then lie back
raising DB's above chest

(b) (same as (b) above):
push DB's to extention over
Chest & then perform a press

(c) (same as (e) above)
bring DB's down to waist and
sit up into standing position
at the end of the bench
(back to starting position)

(d) (same as (a) this stage):
Standing at the same end of
The bench, curl DB's and
slowly squat down to seated
Position and then lie back
raising DB's above chest

(e) (same as (c) above):
perform a DB pullover return-
Ing back to above chest

(f) (same as (e) above):
bring DB's down to waist and
sit up into standing position
at the end of the bench
(back to starting position)

(g) (REPEAT (a) thru (f) two (2)
more times

(STAGE # 3):

(a) (same as STAGE # 1 except
Perform only 2 reps of each)

(STAGE # 4):

(a) (same as STAGE #2 except
Perform steps # (a) - (f) only
Two (2) times)

(STAGE # 5):

a) (same as STAGE # 1 except
Perform only 1 rep of each)

(STAGE # 6):

(a) (same as STAGE #2 except
Perform steps # (a) - (f) only
One (1) time)

3 Stroke Swirl Butterfly Drill

2010-09-19T11:24:00.001-05:00

(2). Three stroke swirl:

Swim 3 racing style fly strokes and stop the arms after the 3ed stroke: extended out in front of body with hands side by side.

Depending on your flexability, pretend that your arms have created something resembling the eye of a needle

And then try to drive your head through the hole in such a way that your arms stay above your dipping head as your hips go up in the air.

As your head comes out of the dip, perform 3 kicks face down from the hips only.

Kick as you rotate onto your left side and in that position perform 3 more kicks from the hips and

Then kick as you rotate onto your back and -while you are getting air - perform 3 more kicks from the hip. And then

Rotate from your back onto your right side and perform 3 more kicks. And finally

Rotate back to the starting position and have a go at 3 more racing style fly strokes....

Regular Modified Butterfly Drill

2010-09-19T11:23:00.000-05:00

(1) Regular modified:

hands stop at your sides/thighs - after an underwater pull (whose goal is to thrust the chest as high out of the water as possible) -

and then you fall forward and do a dip - still keeping hands at thighs - and

then smoothly come up out of the dip by lifting the head as high as you can out of the water and

then recover the arms while vigorously thrusting into another dip.

Fall 2010 (Cycle 1, Week 1)

2010-09-19T11:19:00.002-05:00

Monday

1) 400 choice warmup - preferably rev IM
Alt by 25's swim / kick

2) 10 min rest

3) Test set of: 6 x 50's swim:
choice of 1 stroke (4:00)
One 50 warmdown after each sprint
200 easy choice warmdown after last 50

3) 8 x 100's IM kick: moderate intensity

#'s: 1, 2, 5, 6: with FINS - on breast perform
Rapid snap of feet to butt, stop, point feet
out with knees held together and then
Perform fly kicks until hips are up

#'s: 3, 4, 7, 8: no equipment

200 easy choice warmdown

4) 3 Bittinger sets: ( 5 x 50's as usual)
1 set of each stroke (no breast)
50's on (1:30) / sets on (15 min)
200 easy warmdown after sets
Use chute, wrist wts or DB's, and
Chest vest

5) 6 sets of: 4 x 25's:
2 sets of each stroke: 1st: with ankle wts (:45)
2ed: with FINS (:30)

Total yards: ~ 4100

Tuesday

1) 800 easy choice - looking to loosen up
from Monday's sprinting

2) 3 sets of: 2 x 200's alt by 200:

Use hand paddles on all 200's

Odd # 200's: Freestyle swims HYPOXIC:
Alt by 25: odd #'s: breathe every 3 strokes
even #'s: 4-5-6-7
Increase breath count by 1 each odd 200

Even # 200's: Backstroke drills alt by 25's
(1) 3 count right arm only
(2) 3 count left arm only
(3) double arm
(4) 3 count simultaneous switch

Use hand paddles on all 6 x 200's

3) 8 sets of:

A) 100 Butterfly Kick alt by 100's: (2:00)
Odd #'s: with ankle weights
Even #'s: with FINS
And alt by 25's on each 100:
Odd #'s: on belly streamlined
Even #'s: on back streamlined

B) 50 FREE sprint swim (1:00)

200 choice easy warmdown

Total yards: ( 3,400 )

[ Strength Training ]:

(1) CHINS:
3 sets - each to failure
(2:00 rest between sets)
Record total number

(2) Bears with rollouts**:
2 sets (4:00)
(should take at least 2 min per set
otherwise increase weight or
reps per set)

** Prior to the usual sequence of squats
and presses that make up each Bear,
Add a roll out on your knees followed by
a push up on your toes

(3) Alternate the following two exercises
By SET:

(1) Decline Dumbell Bench Press

4 sets of 12 reps at:
(1 sec up / 2 sec hold at the top
and 3 sec decline till tight
DO NOT allow for stretch)
The weight will be light enough to
get 12 reps through the last set

(2) LEG PRESS

[ 3 sets of 15 reps at 2 / 2 / 3 rep speed ]
( 3:00 min rest between sets )

[ Cycle 1, Week 1 ]

Thursday
(or 3ed training day)

1) 800 reverse IM easy alt by 25's: swim/ kick

2) 6 sets of 3 x 100's alt by set:

odd #'s: Backstroke swims
cruise interval creation:
Go as fast as you can yet still maintain an
interval for at least 2 of the 100's, not
making the 3ed.

Even #'s: Butterfly kicks
Cruise interval creation (as on odd #'s)

After each set, kick backstroke slowly on 1st 50 warm
down, easy back swim on 2ed 50, choice swim or kick
the 3ed and 4th.

Take 7 min rest after completion of each set
that includes the time it takes to warm down

3) 12 x 50's Freestyle kick with Fins (1:00)

4) 200 choice warmdown
---------------------------------------------

[ Cycle 1, Week 1 ]

Friday
(or 4th training day)

1) 400 choice

2) 4 x 200's Butterfly drills easy (:20 sec rest & go)
alt by 25's:
(1) & (5): right arm regular modified
(2) & (6): left arm regular modified
(3) & (7): 3 count roll
(4) & (8): Flutter kicks with out and insweep sculling

3) 4 x 200's Freestyle swims with paddles & ankle wts:
HYPOXIC: (as on set # 2, Tuesday of Cycle 1, Week 1
(rest until HR drops below 130 - record duration)

4) 2 sets of 4 x 100's Backstroke kick alt by 100's:

odd #'s: Fin on right leg/ ankle wt on left

Even #'s: Ankle wt on right leg/ Fin on left

Strength Training

Same as Tuesday's workout

Summer Training

2010-05-26T11:20:00.002-05:00

Mondays & Thursdays

1) 400 reverse IM alt by 25's swim/ Kick

2) 3 x 100's Butterfly swims alt by 25's:

Odd # 100's:
(1) dolphin dips with hands streamlined
(2) extended modified
(3) dolphin dips with hands at sides
(4) regular modified

Even # 100's: 3 stroke swirl
Warm down 100 easy choice

3) 6 x 50's Back kick w/ ankle weights

4) same as # 2

5) same as # 3

6) same as # 2

7) same as # 3

8) 5 x 50's Bittinger freestyle sprints alt by 50:
#'s 1-4: chute and DB (1:30) - sprint
All Out - hold nothing back
# 5: no equipment - same interval
100 - 200 choice warmdown: a max of
6:00 rest

9) 4 x 30 sec vertical choice kicks

10) same as # 8

11) same as # 9

Tuesdays & Fridays

1) 400 reverse IM swim/ kick alt by 25's
Followed by 10 min rest

2) 6 sets of:

A) 100 y freestyle sprint swim (1:05)

B) 50 y easy back kick (2:55)

100 - 200 easy choice warmdown

3) 6 sets of:

A) 100 y butterfly sprint kicks (1:30)

B) 50 easy backstroke swim (2:30)

100 - 200 easy choice warm down

4) 10 x 25's choice mid-pool float up
Turn sprints

5) 10 x 25's choice push off sprint swims
With short blade fins

Motivation Log

2010-05-09T10:12:00.017-05:00

"Because I watched how his muscles were functioning on the previous rep and how he was wincing I deduced that he was holding back."

http://www.bodybuilding.com/fun/marcy7.htm

"You have to learn to channel all of your emotions into your actions while in the gym. When you can do this, you will notice a new person emerge inside and outside the gym. "
http://www.teenbodybuilding.com/anthony12.htm

Create a "Bias for Action"With this ingrained sense of urgency, you develop a "bias for action." You take action rather than talking continually about what you are going to do. You focus on specific steps you can take immediately. By employing this technique you concentrate on the things you can do right now to get the results you want and achieve the goals you desire.
-?? Doug Hoffer

Pump up songs with fast tempo and motivational lyrics can enhance workout intensity.
http://www.theglobeandmail.com/life/health/will-music-help-my-workout/article1359941/

"No pain, No GAIN" - ???

Show the muscles and body your proud of!
-- ?

"A life of reaction is a life of slavery, intellectually and spiritually. One must fight for a life of action, not reaction."

-Rita Mae Brown

Summer 2010 motivational goals
Parkway meet

50M free - 25.70 = 22.00
100M back - 1:04.0(31.5, 32.5) = 53.4(26.3,27.1) scy

Training Goals

Improve every 6x100 @ 10:00 test set average from before 05.01.10
Improve on every 8x100 Kick @ 5-10sec RI interval from before 05.01.10

05.09.10 - I felt horrible after loosing the 50 & 100 free to a friend at my last competition. Made me very angry to loose both of those races! Also, I want to be the fastest swimmer anyone on the summer team I coach knows.

05.10.10 - No workout today, but the new Rita Mae Brown quote got me thinking that I shouldn't look for motivation from what others do but what I should do. Going to try and shift my focus to see if I can get to where I can beat my personal best races in practice this year. Although the thought of competing in US nationals is what I am going to try and derive my motivation from.

05.11.10 - As mentioned yesterday, I am planning on using my desire to qualify for US nationals in 100 Fly which requires a 48.6 qualifying time. So I figure I need to be able to even split a 100fly in 52sec-(26,26) to be in that ballpark... Gonna put this emotion into my swims tonight!

05.12.10 - I'm even more excited to see I "only" need a 50.69 100yd back to qualify for scy nationals in December. So my goal pace for even split 6x100 Back would be about 5sec greater from a push (27.8, 27.8)-55.6. I'll try and think about that to push myself to a new 6x100 back best average!

05.13.10 - Going to have that 50.69sec 100yd back in mind tomorrow to push through the pain. I want to get back into the habit of running my HR 180+ and start getting over 200bpm again. I want to start feeling the pain in my muscles as I push them well beyond their limits! I will be looking for it in every repeat/set tomorrow...

05.16.10 - I'm pretty excited to start my job Monday. I don't just want to be successful in one thing, I want to be the whole package! Hopefully I can tie all my desire for success at work and my desire to qualify for nationals together in my workout tomorrow. I feel like I am ready for many personal bests tomorrow in both swim and lifting... I want to take in all the pain and let it TRANSFORM me!

05.18.10 - Yesterday was far too busy with first day of work to focus on swimming. I was mentally exhausted and physically running on sub-par sleep. So tomorrow I plan on starting my first AM workout. I'm pretty excited to swim fast after the excitement of coaching the summer swim team prep groups. They had a bunch of fun and improved a ton. Feel like I can channel that excitement and desire to qualify for nationals into my workout tomorrow morning! My #1 goal is to get my intensity up and make it hurt since it will be my first AM. Going to feed off of the 48.6 100fly cut and 49.6 100back cut to push into some personal bests!!!

05.23.10 -> Future. Keeping my motivation log in my car in a journal just to write down my motivation each day before each workout so it is even more fresh in my mind.

Lifting Personal Bests

2010-05-07T23:56:00.031-05:00

Top 3 all time

Dynamic Exercises/Lifts

Bears w/rollout (Rollout on knees + Pushup on toes + Bear = 1rep)
(Weight*Reps/Seconds)
1.08.11 - 4.060 (@145lb), 4.030 (@145lb)

11.08.10 - 4.000(@135lb)

11.01.10 - 3.898(@115lb)

Decline DB Bench Press (1/2/3 speed)
(Weight*reps)
10.03.10 - 65's*12 = 780
11.01.10 - 65's*12 = 780
09.29.10 - 60's*12 = 720

Leg Press (2/2/3 speed)
10.29.10 - 380lb*15 = 5700
11.01.10 - 370lb*15 = 5550 (3sets)
09.29.10 - 360lb*15 = 5400

Leg Press (1/0/5 speed)

MultiPec Move (3,3,2,2,1,1. Ten sion on pecs on pullover and one DB for pullover)

Formula: (weight/time) = lbf/s
08.30.10 - 30's@2:05 = 0.240 & 30's@2:19 = 0.216 (maybe 35's next pb?)
08.25.10 - 30's@2:22 = 0.211
08.20.10 - 30's@2:24 = 0.208

Bears (3 sets of 4 reps)(should take 2:00+ per set, 3:00 rest between)(quads parallel to ground each squat)
Formula: (Weight)*(#Reps)/(seconds) = rep*(lbf/sec)
08.30.10 - 5.74 (@145lb)
07.18.10 - 5.14 (@135lb)
05.26.10 - 4.91 (@135lb)

Chins to failure (shoulder width grip with palms pronated in direction of eyes.)
08.31.10 - 199lb*19 (ROM was a bit short today)
06.11.10 - 201lb*18
11.08.10 - 198lb*18

Chair Chins

Wide Grip Chins to failure

1.08.11 - 194lb*12+neg

Sweet Spot Squats

1.08.11 135lb*25 = 3375

DB Bicep Curls

1.8.11 - 15's*30 = 450

Leg Press (2sec ext/4sec to chest, goal 30 rep w/no pause between reps)
Formula: (Weight)*(#reps)
08.31.10 - 230lb*30 = 6900
08.27.10 - 220lb*30 = 6600
07.08.10 - 205lb*30 = 6150

Wide Grip Pull-downs (2sec down/4sec up speed to fail + 2/2 in strong range to grip fail) Formula: (Weight)*(# regular reps)
08.27.10 - 140lb*21+1str = 2940
08.09.10 - 140lb*19+1str = 2660
06.27.10 - 140lb*16+5str = 2240

Bench Press (2sec up/4sec down speed, spotter preferred, at least 10 reps)
Formula: Weight*reps
08.15.10 - 135lb*17 = 2295
06.11.10 - 135lb*17 = 2295 (spot)
06.20.10 - 135lb*16 = 2160

Alt. S.A. Incline Flies (2sec up/4sec down)
07.08.10 - 30's*16 = 480
08.31.10 - 35's*13 = 455
05.16.10 - 30's*14 = 420

Dips to failure
10.26.09 - xxxlb*15
12.17.09 - 196lb*13
12.17.09 - 196lb*12

Split Squat Jumps (1:00)
12.17.09 - 36rep+10rep+8rep
12.26.09 - 43rep+8rep

Decline DB Flies (~20rep to failure, note failing side)

01.31.11 - 25's*20 (right fail)

Sweet Spot Squats (:20 reps between +/-20deg of thighs parallel to floor)

Explosive Back Squats

01.31.11 - 135*15 (too heavy to explode)

Tabata Lifting personal bests (20sec reps/20sec rest)

Alt. S.A. Bent over DB rows (1rep = 1left + 1 right)
17.5lb's*60

DB Squat Jumps each rep thighs parallel and at least 5in off ground jumps
30's*25, 17.5's*20, 17.5's*23, bw*25, bw*25, bw*22 (I noticed my squat jumps were WAY better back when I was sprinting my fastest in the 50 free. I managed to keep great form and hurt really bad with just bodyweight and could keep a better cadence while repping so I'm probably over-doing it with weight still)

laying on slight incline bench lateral raises (mid back too tight to bend over and rep)
12.5's*25, arms*35, arms*40, arms*30, arms*33, arms*29 (again great focus on middle back but weight was just too much. I might have been able to use 5lb or so but arm weight was fine)

incline DB flies
25's*30, 25's*28, 25's*33, 25's*22, 20's*30, 20's*26 (great upper pec/inner pec/bicep burn/pump. Upper pec near shoulder was tightest at end)

scap squeeze alt shoulder presses
15's*35, 15's*30, 15's*31, 15's*26, 10's*28, 10's*21 (traps/outer shoulders burning bad and lower triceps super tight at end of last set)

bicep S.A. curls
15's*36, 10's*36, 10's*35, 10's*29, 10's*29, 10's*23 (great bicep pump/fail with shoulders kept relaxed. Full bicep worked felt like.)

Test Set Results

2010-05-04T18:45:00.073-05:00

NOTE: ^ Indicates personal best on a given set

Swim Sets

5x200 Free @ 8min from push (100-150 easy between)
05.15.11 *SCM - (33.86, 36.74, 38.41, 36.11)-2:25.12, (34.50, 38.34, 39.05, 38.21)-2:30.10, (35.30, 38.04, 37.51, 36.17)-2:27.02, (35.33, 38.30, 38.46, 36.92)-2:29.01, (34.19, 37.96, 38.30, 36.12)-2:26.57

AVG-(34.64, 37.88, 38.35, 36.71)-2:27.58 ==scy (31.04, 33.94, 34.36, 32.89)-2:12.23 (As expected, I took out the first 50's too quick probably to put up relatively even splits. Was trying to stay as relaxed as possible the first 100 while having good turns and a flowing technique/tempo and tried to build up the last 100 to all out the last 25-50m. Upper body felt the most pain as would be expected, did decent at balancing left/right side muscle fatigue/pain and as usual it took me till the last couple repeats to push my kick power up high on the 3rd 50 and build up to max power by the last 25-50m.)

05.19.11 *SCM - (35.60, 37.57, 34.60, 34.40)-2:22.17, (34.85, 37.30, 35.96, 35.64)-2:23.75, (35.91, 37.53, 35.70, 35.33)-2:24.47, (36.47, 38.85, 36.21, 35.97)-2:27.50, (35.98, 38.83, 35.41, 35.10)-2:25.32

AVG-(35.76, 38.02, 35.58, 35.29)-2:24.65 ==scy (32.04, 34.07, 31.88, 31.62)-2:09.61 (Did much better at pushing my intensity up on the last 100, didn't feel like I was at my max intensity by the end of each 200 though, but I did generate a good level of pain through kick and pull muscles and did great at keeping my technique/tempo flowing through the last 100. Although recalling how I stayed relaxed through the 2nd 50, perhaps I could have built up intensity through the 2nd 50 and carrying my momentum off the turns better the 2nd 50.)

6x100 SPRINT Stroke @ 4:00 from push (50 back kick recovery after each)
Free
05.23.10 *scm- (66, 69, 73, 73, 72, 74) AVG 71=64scy (My pulling muscles were burning VERY BAD and tightening up. Since my arms were so tight it was very challenging to bump up my kick power and keep my quads/hams burning. I think next time I need to pace my pull power much better to be able to focus on my leg power)
05.26.10 - (62.01, 61.86, 63.24, 64.63, 67.50, 68.67) AVG 64.65 (Felt like I had to think too much to keep my technique going rather than just focusing on power output. Didn't seem like I had my intensity as high as it needed to be, especially kicking.)
06.03.10 - (58.22, 61.91, 61.10, 62.28, 64.57, 63.48) AVG 61.92 (I figured out today that I wasn't keeping my lower back arched enough and my legs up high enough when kicking. I was feeling the fatigue in my hamstrings trying to keep my legs up there and kick still big, but the times show how it was the critical technique holding my times back. Everything feels correct now though)
06.10.10 - (58.21, 60.84, 62.51, 62.59, 66.00, 65.18) AVG 62.55
06.17.10 - (56.62, 59.27, 62.35, 59.56, 61.98, 60.53) AVG 60.05 (Today I added focus on keeping my arm streamlined during pressure build and starting power application from there. It ended up I was applying power with my arm straight and I strained my left shoulder a bit... I suppose I need to keep this skill given the results and start bending my elbow just before I apply the power and progress to severe elbow bend. Good body position focus as well.)
06.20.10 - (59.39, 64.09, 63.06, 64.04, 61.49, 65.66) AVG 62.95 (Focused on getting EVF so I don't stress my shoulder pulling straight arm, modifying the catch depth felt lots more efficient. Unfortunately all the thinking ruined my intensity, around 140-150bpm, wasn't able to focus on timing so much either... I feel like this will allow me to avg under 60sec easily in a week or so)
07.08.10 - (59.52, 60.35, 64.81, 66.60, 64.35, 64.20) AVG 63.30 (Poor breakouts and wasn't doing great at balancing kick/pull power from moderate to max intensity through each 100. Goggles were very foggy and it was difficult to judge turns/finishes and see times. Getting better sleep and this is reasonably close to my personal best.)
^08.09.10 - (56.92, 57.17, 57.79, 59.28, 62.04, 58.78) AVG 58.66 (Great focus on using all muscles for propulsion and pacing them. Also gave a go at shoulder driven freestyle w/shoulder blades up and in)
08.26.10 - (60.18, 57.01, 59.94, 65.39, end) AVG 60.63 (ended early since my right shoulder was getting irritated...)
08.31.10 - AVG 61.93 (pull feeling very sluggish today, kick feeling pretty consistent though. Overall technique felt pretty sloppy)
09.08.10 - (56.41, 59.78, 64.54, 69.61, 63.78, 57.42) AVG 61.92 (switched up my rotation timing to be flat at end of pull. I could feel that I was putting out lots more power from my lats/triceps at the end of each pull. It made them hurt very bad, perhaps since the tech was new it was difficult to maintain.)

6x100 Sprint Stroke (100 swim easy @2:00 immediately after each)
Free
05.26.11 - (28.53, 30.60)-59.13, (29.74, 30.97)-60.71 , (30.32, 30.91)-61.23, (30.18, 31.11)-61.29, (30.49, 32.20)-62.69, (29.56, 32.06)-61.62 AVG(29.80, 31.31)-61.11 (Strokes felt like they were flowing nicely the entire set, decent power balance through pull but I think I am noticing as I get tired I am being less balanced on R/L side and I feel like my hand speed is not sufficient to keep moderate power level through middle of each pull especially during breath. I also feel like I could have been much more powerful on my up kicks using my hams/glutes better I think I overfocus on hip flexors/quads to maintain a good high body position which I do feel like I was successful with. Especially with my consistently deep first 1/3 of the pull with good moderate resistance to keep my body riding high on the surface and keep my arms flowing from one stroke to the next.)

Bittinger Set(5x50 @ 1:30) Final 50's
Butterfly
12.12.09 - 30
12.17.09 - 28, 27, 24.5 (final 50 went from a dive, took too much rest between repeats though)
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)
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.)

10.10.10 - 29.71 (working on flattening out my torso during the pull/2nd kick as well as keeping arms shoulder width until end of dip and both felt great. Dip didn't feel great and neither did kick power. But keeping knees nearly touching and feet touching better as well as flexing feet on down thrust. Could feel my lats working getting a good outsweep quickly after the dip, not getting my thumbs almost touching under my chest/belly area very well nor my tricep push power.)

10.18.10 - 29.31 (muscles feeling weak after the first 4 sprints with the weight vest. especially my lats/pecs/triceps/quads. Worked my abs hard to have great body position and control though.

^10.27.10 - 27.38 (I am still getting used to taking the breath with hands under belly and getting a powerful ab crunch to start the press and each kick. I felt like I did a pretty good job at consistently putting out propulsive power each down thrust and press/pull. I felt like my push power was pretty consistent but only felt my teres major and not my triceps working so it must not have been great. I felt like I did poorly at keeping my lungs full until just before the breath and wasn't being powerful enough with my dip nor quick/powerful enough with my outsweep.)

11.08.10 - 27.45 (close to my personal best at the last set of the workout was pretty good. Form felt great. Better kick power than earlier today but pull power felt lacking. Lats/pecs in a decent amount of pain, quads/hams/abs not feeling much pain still though)

11.20.10 - 28.54 (VERY challenging to keep my turnover going with all the equipment. To sum it up I was a continually SINKING ship but I powered through good I think while keeping hips as high as possible. The last 50 felt much better than earlier in the 6x100 set, hips felt high on the surface at all times and pulls/kicks felt big and powerful as well as underwater dolphin kicks.)

01.05.11 - 27.99 (This entire set really worked my shoulders/pecs. They were burning/hurting pretty bad as well as lats. Fly felt like it was flowing great and turn/breakouts felt pretty good)

01.8.11 - 30.14 (I had good kick/pull power and flowing strokes. Just felt weak and like hips were riding low in the water. Shoulders/traps were SUPER TIGHT and lower abs SUPER WEAK which made for pretty painful fly)

03.16.11 - 27.69 (calf cramped up pretty good on the turn pushoff but relaxed my feet extra and focus on all other muscles successfully, solid power overall but did have to tone it down a bit to keep it from getting worse. Went a 26.39 at the end of practice this day notably)

05.19.11 *SCM - 33.98 = 30.41scy (shoulders tired, but got good intensity and had good flowing strokes with high body position and high hips. Pull intensity perhaps was lagging behind most though)

Backstroke
12.29.09 - set1 - 30, set2 - 29, set3 - 29 (working arms great, but hard to get legs moving)
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...)
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!)

10.10.10 - 29.16 (hips feel like they are sinking again and it seems to be correlated to my elbows having a difficult time staying straight through entire recovery and hand entry into the palm down catch. I feel like my pull/push are getting more natural feeling and like I should be shifting my focus to my hip sliding to the surface as well as the shoulder twist and I figure my elbows will stay straighter. Feeling the weakest/slowest toward the end of each pull just before I start my push which agrees with my velocity measurement I took. It looks to be the result of my shoulder/hips not being in line perhaps my hip too low at that point in the pull I figure.)

10.18.10 - 30.61 (feeling very weak/tired at this point. My technique overall felt pretty dang good aside from feeling so weak/tired after the first 4 sprints)

^10.27.10 - 27.39 (I am still crossing over significantly on my recovery and swooping out at the entry. Looking at it now I am thinking I need to try and get my hand entering right behind my shoulder. I think I am trying to start the hand rotation/palm down catch prior to finishing the shoulder/hip pop which just doesn't mechanically work. So that would explain the shoulder impingement pain. Specifically it feels like the long head of my bicep again on my right shoulder that was getting pinched in the 6x50 back set earlier)

11.08.10 - 30.85 (got my hips up and felt a bit faster than earlier today. Legs still feel very tired and abs in a good deal of pain making it difficult to keep my body in position to have a significant shoulder pop/deep palm down catch. Intensity felt great though)

11.20.10 - 29.66 (Good powerful 50's w/equipment with both kicks and pulls. The chute always slows tempo down so much since kicks feel like I am in SYRUP! I noticed on the last 50 when I tried reaching my shoulder out of neutral position I would tend to cross over at times and my catch felt very weak. But when shoulders were relaxed I was movin'. Kick felt pretty quick and powerful as well)

01.05.11 - 28.26 (Just felt super tired. Good long pulls but only feeling moderate resistance thru pulls today. Better than little/no resistance I was feeling though)

01.08.11 - 30.14 (Felt pretty weak at this point. Sloppy first strokes after breakouts but the rest of the way was a pretty solid swim. Feel like I'm riding low in the water probably since my legs feel like they weren't much help.

05.14.11 - 29.55 (Underwaters felt good but turn was a bit long. feel like my arms were sloppy setting tempo too much with my legs and not maintaining a good double dip full ROM pull.)

05.19.11 *SCM - 33.41 = 29.94scy (Great long pulls to set tempo to had great hand entry and straight arm recovery. Didn't really have intensity on the swims, but underwaters were good.)

Freestyle
12.12.09 - 29
12.26.09 - set1 - 33, set2 - 32, set3-30, set4-29 (feeling heavy resistance on arms, but didn't get heavy resistance feeling in my legs on set1-3 so I did an extra set and improved!)
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)
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 breakout 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)

05.26.10 - 27.72, 29.31 (Did a great job this set keeping intensity high on kicks and pulls as well as maintaining my technique. I'm certain my time was slow because my turnover was far too slow. I found it very challenging to maintain max intensity with pulls and kicks through full ROM and try to increase my turnover. Maybe I just need even more intensity!)

05.30.10 - 28.81, 29.94 (Did excellent at pushing my kick and pull power through the entire set... just wasn't much left at the end I suppose)

06.06.10 - 27.64, 29.11 (my turnover felt better but hard to keep my kicks big and hard to stay straight sometimes curving while swimming. #2 = very challenging to keep kicks and pulls putting out max power while maintaining tech this time. Good intensity though. Again sloppy straightness last 10yds or so)

06.08.10 - 28.75, 29.41 (feel like body position is better. Feel like I am doing good at all my technique goals except the sever elbow bend pull and turnover. I'll make sure to focus on that more next workout)

06.16.10 - 27.25, 28.27 (Good focus on max kick/pull power, Not doing so great on consistent power through full pull ROM, kept kick big and focused on body position and rotation/timing. Quads/pecs/lats/bi's were pumped after each, turnover felt slow last 25yd of 2nd 50.)

06.19.10 - 31.86, 33.65 (Turnover was very slow today, muscles not feeling very powerful/quick)

07.06.10 - 28.86, 28.60 (Slow turnover today probably because I'm not snapping my kicks very well)

08.30.10 - 28.03 (Not feeling very explosive kick and pull today)

10.10.10 - 25.31 (all techniques felt like they came together the last one except for a deep catch and 45-60deg rotation. Felt a bit flat but had good feeling pull/push ROM and twist technique as well as a good powerful snappy kick.)

10.18.10 - 27.04 (muscles are feeling weak at this point in workout especially legs and lats. Decent amount of muscle pain. Putting significant focus on twisting my shoulders significantly and getting a deep catch with my upper arm very streamlined.)

10.25.10 - 28sec (feeling super sloppy and tired today. Shoulders/lats very weak feeling. I felt like I was just trying to pull and kick as fast as possible with horribly inefficient technique due to fatigue/weakness.)

^10.27.10 - 24.89 (I tried keeping my lungs full until just before the breath and my body felt AMAZINGLY high on the water. I also am keeping my lungs submerged better (swimming downhill feeling) so that the back of my legs are breaking the surface. It seems like I did great at keeping my entire body in a great line overall. I felt pretty powerful but I was "galloping" a bit perhaps because I'm riding much higher on the water than I'm used to.)

11.08.10 - 27.76 (my legs just feel dead and pecs/lats generated the most pain. Feel technically pretty solid/consistent. This was painful bottom line!)

11.20.10 - 27.30 (Good fast tempo and power with equipment, kick ended up being a bit small to keep tempo up. Last 50 I felt good relaxed speed/intensity. Perhaps could have pushed it a bit harder though)

01.05.11 - 25.15 (Felt pretty tired this set and kept intensity up throughout pretty good.

Breathing every other stroke as usual. Good tempo, turn and breakouts. Overall I felt like my technique was as good as I could want it to be!)

01.08.11 - 26.17 (Felt like a good set overall. Great kick/pull power throughout Using as many muscles to generate max power thru the set. Good breakouts as well just weak/tired at the end of this workout)

03.16.11 - 25.18 (took an extra 45sec rest before last repeat since calves cramped up on me. Kept em relaxed enough during the sprint to finish up w/o another cramp. Felt good)

05.14.11 - 25.37 (Decent power, felt like I was riding high on the water in correspondence with my new race goals sheet. So obviously the goals are working alright, decent turn and finish. Good tempo but kick felt small/weak and pulls felt fairly weak/short. Held between :59 and :55 on the equip swims w/chute&db)

Breaststroke
12.21.09 - set1-:43, set2-:41, set3-:43
^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)

6x100 Sprint Stroke @ 6:00 (w/50 easy kick on back & 50 easy swim on back after each)
Freestyle
10.05.09 (from push) - (29.08, 31.28)-60.36, (30.39, 30.61)-61.00, (29.34, 30.40)-60.25, (29.04, 30.36)-59.40, (29.48, 31.71)-61.19, (29.97, 30.94)-60.91 AVG (29.55, 30.88)-60.43
10.20.09 (from push, used pace clock today) - (59, 58, 58, 59, 58, 56) - AVG 58
10.26.09 (from push) - (59.87, 59.05, 59.36, 59.90, 59.07, 57.84) - AVG 59.18 (probably didn't use legs as much as I could have)
11.02.09 (from push) - (57.44, 58.98, 59.52, 61.58, 60.55, 62.55) - AVG 60.10 (definitely started out faster than I could handle)
11.12.09 (from push) - (60.44, 62.08, 62.47*, 63.76, 63.03, 62.22) - AVG 62.33 (felt very weak and tired today, water feels VERY heavy on arms but not so much on legs comparatively, trying to get straight into catch after entry instead of briefly holding arm extended before the catch except on 3rd* repeat)
^11.24.09 (from push) - (55.03, 57.84, 59.55, 57.82, 57.61, 58.00) - AVG 57.64 (back to usual technique with a slight pause at full extension, felt pretty good)
12.11.09 (from push) - (60.84, 63.74, 65.29, 63.80, 60.87, 62.66) - AVG 62.86 (first day back from meet and being sick, lungs not feeling 100%, not feeling great still my form and turns were not so great feeling)

Backstroke
10.22.09 (from push) - (63.28, 62.69, 62.17, 62.83, 64.88, 63.22) - AVG 63.18 (shortened underwater distance on last 2 100's might have slowed me down )
10.29.09 (from push) - (63.14, 61.98, 59.98, 60.45, 65.84, 64.95) - AVG 62.72 (left achilles tendon area began cramping up on last two and really locked up midway on last 100)
11.05.09 (from push) - (64.01, 62.88, 62.98, 61.69, 65.08, 65.22) - AVG 63.65 (Kept feet pointed flatter, but not consistently when tired. Felt heavy resistance when kicking whole set)
11.17.09 (from push) - (59.88, 60.16, 63.17, 62.40, 66.92, 63.80) - AVG 62.72 (maintained consistent turnover, but through the set and ESPECIALLY on 5th repeat I had an even faster turnover but my feet were hardly pointed at all which I feel caused the slow times...)
11.28.09 (from push) - (62.13, 61.22, 63.11, 65.86, 67.33, 71.44) - AVG 65.18 (felt overall very weak/tired feet felt like they were pointed well though. Just not very powerful and bad pushoffs)
^12.14.09 (from push) - (60.19, 62.88, 62.77, 63.38, 61.16, 64.85) - AVG 62.54 (pushoffs and underwaters felt HORRIBLY SLOW, did much better at balancing how much power I'm putting out from my arms and legs)

Butterfly
10.24.09 (from push) - (61.39, 69.47, 67.06, 74.64, 71.16, 73.65) - AVG 69.56 (hips sinking)
10.31.09 (from push) - (67.51, 71.41, 70.08, 73.23, 72.45, 70.08) - AVG 70.79 (kept pace alot better and improving feet/toe pointing definitely improved times and created leg fatigue on last 2-3 100's but feet could be pointed much more and more often)
11.09.09 (from push) - (66.46, 65.93, 65.75, 68.96, 67.62, 68.18) - AVG 67.15 (kept relaxed enough to not reach failure in teres muscles, felt more in pecs, lats, and quads/hams/feet, deep breakouts towards end)
^11.21.09 (from push) -(63.07, 63.83, 64.15, 67.77, 69.87, 67.01) - AVG 65.95 (felt easy till number 4 or 5 when my pecs started burning and it was hard to press up out of water, and I believe that lead to my hips staying sunken, but still tried to work feet pointing and keep kicking powerful, but pec burning was what ruined my tech)
12.01.09 (from push) - (63.16, 64.31, 66.95, 68.49, 69.72, 71.13) - AVG 67.29 (hard to balance my focus between good kicking power and keeping my high body position and popping my hips up)

6x100 sprint stroke @ 10:00 from a dive (Goal: Best Average with even splitting)
Butterfly
12.14.10 - (28.54, 32.38)-60.92, (27.96, 32.13)-60.09, (28.43, 32.29)-60.71, (27.03, 30.26)-57.29, (26.74, 31.94)-58.68, (27.56, 31.96)-59.52
AVG (27.71, 31.82)-59.53 (My breakouts in this set were pretty bad, typically taking my first stroke while still too deep. Also I was pushing off the walls too deep coupled with not so fast streamline dolphin kicks made me feel like my underwaters were slowing my down compared to my fly swim. Turns felt alright. Built up the first 3 pretty good but looking back I obviously had lots left in my pull and kick power. This mistake in pacing might be because I did SO GOOD at using my lower abs/hips/knees simultaneously each kick which felt amazingly powerful yet somewhat easy. My timing felt amazing with my butt pretty high on the surface breathing every stroke except first off turns. SO although I wasn't able to push my pull/kick power to max by the end of the 100's and the set I feel that was the best fly set I have ever done hands down)

1.2.11 - (26.70, 32.12)-58.82, (27.21, 31.80)-59.01, (27.90, 33.36)-61.26 (29.02, 34.62)-63.64, (28.17, 33.31)-61.48, (29.29, 33.27)-62.56, AVG (28.04, 33.08)-61.12 (Fly felt horribly inefficient today. Did pretty good at pacing pulls/kicks and keeping relaxed enough throughout. I'm fairly sure my kicks were good, I believe I was not doing my pull and breath timing correctly and was not engaging the numerous muscles I engaged last time I did this set.)

Backstroke
12.18.10 - (29.00, 32.01)-61.01, (29.44, 31.02)-60.46, (29.46, 31.09)-60.55, (28.11, 29.86)-57.97, (28.45, 30.92)-59.37, (28.36, 31.15)-59.51 AVG (28.80, 31.00)-59.80
(I felt like I started out too hard the first 100 but after that built up intensity much better #2-3. #4 I tried to keep my tempo set to my pull and just let it all go. I felt like I was doing everything correctly and my body felt like it was riding high on the water with good hand entry timing and pinkie first entries.... but I didn't feel like I was adding power with my pulls since I felt like my arms were moving through air almost. The obvious cause is I was not performing my pull fast enough perhaps since I was thinking about doing the double dip pull correctly too much AND thinking doesn't allow for speed... I tried shifting my focus on the last 100's to slowing my recovery and focusing on letting my long pulls control my tempo but I was not able to get my hand speed up enough to really put on the power.. Good breakouts and turns on nearly every wall though!)

Freestyle
12.16.10 - (26.73, 30.66)-57.39, (28.08, 30.47)-58.54, (27.88, 30.51)-58.39, (27.12, 29.72)-56.84, (26.08, 30.24)-56.32, (26.79, 30.26)-57.05 AVG (27.11, 30.31)-57.42 (I felt weak for this set in general. Technique, body position/flow felt pretty good just wasn't able to up my turnover. I feel like my legs limited me the most holding my turnover back especially at the end of each 100. I also don't feel like I did so great at leading my rotation with my hips through the pull, instead I felt like my shoulders were leading and I didn't feel like I was getting a powerful catch/pulls but it might just be weakness still from the fly set tuesday.)

6x100 sprint stroke @ 10:00 from a push (Goal: Best Average with even splitting)
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)

03.31.10 *scm- (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)

05.04.10 - (31.22, 33.64)-64.86, (31.66, 35.57)-67.23, (33.66, 36.86)-70.52, (34.58, 36.49)-71.07, (33.91, 36.90)-70.81, (33.60, 35.34)-68.94 AVG(33.10, 35.80)-68.90 (Did good at applying equal power on up and down kicks off walls. Was taking more strokes than usual each lap today, did good pacing with arms since they did not tighten up until the last few yards. Felt like butt was popping out after dip. Didn't feel like I was able to push my legs as hard as I should have the 2nd 50's, but overall something felt off today... which is apparent in the times...)

05.11.10 - (27.96, 30.68)-58.64, (29.34, 32.84)-62.18, (31.08, 34.05)-65.13, (33.93, 35.35)-69.28, (33.09, 34.72)-67.81, (30.89, 31.50)-62.39
AVG (31.04, 32.85)-63.89 (Felt like I was doing pretty good pacing the entire set. I found out just before the last repeat I have been missing a racing/technique goal after thinking about what made my first 100 so fast. Turns out adding the extra goal of having equal power on up and down kick each kick and keeping my legs hidden between kicks made the world of difference. Adding this focus also allowed me to push my legs even more the 2nd 50 and get closer to an even split as shown by the last 100 splits)

05.19.10 *scm - (32.80, 35.84)-68.74, (33.23, 37.13)-70.36, (35.06, 38.00)-73.06, (36.25, 37.75)-74.00, (35.29, 37.91)-73.20, (32.47, 35.46)-67.93
AVG(34.18, 37.01)-71.19 = (30.63, 33.16)-63.79scy (First AM workout. Felt like I did great at improving up/down kick power balance from last time and maintaining high hips throughout. Even made sure to have shallow powerful dips but that didn't seem to help my times. On the last 100 I could tell my lats/shoulders were getting tight so I made sure to get my hands almost streamlined before entry up until power phase the time shows the world of difference it made even faster finish than last set and it helped me improve my average. Still not technically consistent enough or pacing good enough to set a personal best AVERAGE.... I want it so bad!)

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)

04.03.10 *SCM- (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.)

05.06.10 - (31.93, 32.50)-64.43, (33.39, 32.85)-66.24, (33.32, 33.75)-67.08, (33.23, 33.77)-67.00, (32.26, 34.49)-66.75, (34.19, 35.46)-69.65
AVG(33.05, 33.80)-66.85 (Did poor at keeping elbows straight on recovery after first 1-2x100. Consistent conntrol over resistance through pull so timing felt good. Triceps, lats and pecs were working most quads and hamstrings achieved heavy resistance but wasn't very powerful kicking.)

05.14.10 *SCM - (34.16, 34.64)-68.80, (35.57, 35.72)-71.29, (34.53, 35.28)-69.81, (35.23, 35.51)-70.74, (35.57, 36.45)-72.02, (35.40, 36.76)-72.16
AVG(35.07, 35.72)-70.79 = (31.42, 32.01)-63.43scy (throughout the set I became more and more consistent keeping my elbows straight on the recovery. Good pacing of pull power from first to second 50. On the last 100 I figured out keeping my feet centered kicking straight up and down and letting my hips/torso rotate around it as a pivot greatly improved my control over kick power and body position! Which really made my hamstrings hurt the last 100. Not doing too well at letting my hand move forward after entry and achieving palm down deep catch when tired. I think adding focus to the stabilizing kick will all for a personal best average next time)

01.05.11 - (30.48, 31.49)-61.97, (30.65, 31.26)-61.91, (31.93, 29.80)-61.73, (29.25, 29.65)-58.90, (29.09, 30.78)-59.87, (28.90, 30.15)-59.05

AVG (30.05, 30.52)-60.57 (I felt like I was in pretty good control this set. I think focusing on getting close to the wall on turns for a good push and powerful breakouts with strong kick. Notably this set was done in a pool with no flags so I ended up gliding into a few walls. Worked my kick power good the last 3 sets. Great control over my pull power but pulls were a bit short through most of the set. The last couple 100's I managed to anchor my arm earlier and finish my push with elbow/hand at side.)

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)

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)

05.09.10 *SCM - (30.83, 30.43)-61.26, (30.91, 32.10)-63.01, (32.27, 34.22)-66.49, (33.16, 33.03)-66.19, (32.75, 34.07)-66.82, (31.94, 32.59)64.53
AVG(31.97, 32.74)-64.71=scy(28.65, 29.34)-57.98 (Throughout set my rotation and timing felt pretty good tightening up rotation and timing at times though. From #3 on I just started feeling very fatigued. I had a hard time trying to push power out of my legs the 2nd 50 but on the last 25 of the last 100 I managed to put out tons of power from my kick, made sure to think about motivators to help push my intensity as high as I could and I think it helped significantly)

05.16.10 *SCM - (32.01, 31.77)-63.78, (32.87, 32.37)-65.24, (33.58, 33.19)-66.77, (33.24, 33.59)-66.83, (34.79, 33.40)-68.19, (33.79, 33.44)-67.23
AVG(33.38, 32.96)-66.34 = (29.91, 29.53)-59.44scy (turns/underwaters/breakouts felt horrible today. Felt like I did better at pacing since I focused on keeping my kick and pull power at moderate intensity first 50 and then maxing both out the 2nd 50's. Felt like I wasn't consistently getting as far on my side as I was last time.)

^1.8.11 - (28.00, 28.64)-56.64, (28.96, 29.32)-58.28, (28.20, 28.67)-56.87, (27.04, 28.23)-55.27, (27.84, 28.63)-56.47, (27.22, 27.92)-55.15 AVG (27.87, 28.56)-56.43 (The first 3 100's I did pretty good at setting up solid turns and powerful breakouts while building up to all out. I found myself focusing a bit extra on making sure my elbow passed by my side going into the recovery and getting my breath timed with the finish of the push and taking it quickly. I think I did fantastic at balancing knee/hip movement to maximize my kick power especially on the ALL OUT last 3 100's. I got my hams and quads hurting pretty bad by the end of the set as well as my lats/pecs. In the middle couple 100's my 3rd 25 I tended to lose focus of my kick power. I would say my last 50 split of 27.92 is definitely due to keeping my wonderful kick power that 3rd 25.)

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)

10-12x25 @ 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)

05.26.10 - (10.54, 10.12, 10.55, 10.52, 11.00, 10.58, 10.73, 10.42, 10.61, 10.28)
AVG 10.53 (Felt like my tech was fantastic, was inconsistent with having a powerful dip as well as very inconsistent with having powerful up/down kick thrusts. My pull power was always top notch though, I think I should be around 10.0 if I max out my up/down kick power next time consistently)

06.08.10 - (10.32, 10.18, 10.55, 10.61, 11.28, 10.49, 10.82, 10.04, 11.32, 10.48)
AVG 10.61 (Did great at maxing out down thrust power and keeping hips up high.)

06.20.10 - (10.63, 10.15, 10.41, 9.73, 10.25, 9.84, 10.30, 10.11, 10.72, 10.03)
AVG 10.21 (Very consistent with kick power, 9's correlate to maxing out pull and up/down kick power though. Next time I should avg sub 10 if I remember that! Butt always popping out high it feels like as well, very powerful shallow dips.)

^08.09.10 - (9.67, 9.58, 9.72, 10.17, 10.63, 10.36, 9.97, 9.78, 10.25, 10.16)
AVG 10.029 (I focused on maxing out my power with all the muscles I mentioned above, didn't do so good at maxing out kick power or doing powerful dips or keeping my hips high. More potential still imo)

09.08.10 - (9.53, 10.55, 10.92, 10.85, 11.09, 10.98, 11.29, 10.80, 10.82, 10.66)
AVG 10.74 (Messing with my pull pattern to be more like Phelps. I think I ended up doing it incorrectly since it didn't feel very powerful which was obvious by the times)

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.)

05.23.10 *scm - (12.30, 11.75, 12.09, 12.55, 12.33, 12.38, 12.59, 12.72, 13.64, 13.12)
AVG 12.54 = 11.24scy (Had a hard time keeping my deep catch at the faster turnover and putting everything together, I probably wasn't as "focused" during the set as I needed to be to put up faster times... Notably I did great job focusing on straight elbows during recovery and into catch as well as the shoulder pop, so not all was lost!)

06.10.10 - (11.37, 10.75, 10.46, 10.07, 10.61, 9.95, 11.29, 10.32, 10.46, 10.87)
AVG 10.61 (No flags tonight lots of unsure gliding finishes... worked on having one hip always at the surface since that has been a prevalent technique in my fastest backstroke swims I can definitely tell the difference.)

08.28.10 - (9.44, 9.78, 10.45, 10.24, 11.21, 10.52, 11.06, 11.01, 11.56, 10.83)
AVG 10.61 (Figured out body position. Decided I need to add swimming "downhill" to my list of technique goals , the only problem is I was crossing over today with right arm at beginning/middle of recovery impeding high turnover rates perhaps, didn't feel all too explosive today either)

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)

06.03.10 - (10.56, 11.20, 11.66, 10.46, 10.95, 10.89, 10.70, 10.31, 10.81, 10.53)
AVG 10.80 (Tried keeping the legs up and kick big, but the fins make it incredibly hard to have a fast tempo while doing so... Even more important I ended up putting out good power on up kicks but hardly any on the down thrusts. I am certain I would be sub 10 consistently if I was even getting close to taxing my quads. Technique feels great though.)

06.17.10 - (10.26, 9.93, 10.39, 10.29, 10.49, 10.69, 11.26, 10.03, 10.74, 10.30)
AVG 10.42 (Not bending elbow at catch, straight arm pulling, and that probably is what caused my left shoulder to hurt a bit. I need to make sure I fix that next time I go freestylin'! Not feeling incredibly powerful today)

07.08.10 - (11.18, 10.90, 12.03, 11.32, 12.11, 11.26, 10.28, 11.09, 10.19, 10.92)
AVG 11.12 (Not feeling so great today as far as being powerful)

08.31.10 - (10.83, 10.65, 11.20, 11.50, 11.44, 11.74, 11.78, 12.44, 11.64, 12.45)
AVG 11.56

3x100 Swim (on lowest interval that can be made for all 3)
Free Swim
12.16.09 - set1-1:15, set2-1:15, set3-1:15 (first rep was 1:01, felt relaxed, but my arms started feeling heavy resistance each pull after that, legs did not feel fatigued through the set)
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)

12.22.10 - set1-1:10 (all), set2-1:10 (all), set3-1:15 (saved high kick power for last 50 of each set. Good relaxed paced power till pull muscles tightened up on last set. Probably should have increased my focus/intensity further and tried 1:10 the last set.)

^12.28.10 - set1-1:10 (all), set2-1:10 (all), set3-1:10 (all) (I decided to not be too adventurous today and stick with 1:10 interval throughout. I felt like I was pushing my kick/pull as far as possible as I was breathing hard and relaxed just enough to not start slowing down. I made them all around 1:06-1:08 range except #3 on the 2nd set I finished with a 1:03.)

Fly Kick (alt. 25 left side, 25 right side)
12.19.09 - set1-1:25(failed on #2), set2-1:30(failed on #2), set3-1:30(made all!) (not feeling very powerful on down thrusts)
12.31.09 - (w/ankle weights) set1 - 2:05, set2 - 2:05, set3 - 2:00, set4 - 2:00 (made all as planned, worked on increasing amplitude of my kicks, butt pop, and foot point)
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)
09.27.10 - set1-1:30 (all), set2-1:25 (fail#3=1:29), set3-1:25(all) (Right shoulder front/back felt tight from waving it around too much while kicking on side and before turns. Quads/hams tightened up not allowing much pain on the last set last 100, need to stay more relaxed to get the most intense pain at the end)

^12.27.10 - set1:25 (all), set2-1:25 (all), set3-1:20 (fail#3=2:22) (great balanced up/down kick power and power through hips/lower abs/knees also much improved at not waving hands at all)

Back Swim
12.19.09 - set1-1:20, set2 - 1:20, set3 - 1:20 (not really keeping my feet pointed that well nor was I using my legs as much as I perhaps should have)
12.31.09 - set1 - 1:20, set2 - 1:20, set3 - 1:20, set4 - 1:15 (made them all as planned, last set I really put it all together, my larger underwater dolphin amplitude, pull power, and feet point)
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...)
09.27.10 - set1-1:15 (fail#3), set2-1:15(Fail#3), set3-1:15(all) (Poor momentum into turns, not popping shoulder at end of left push and rushing the right hand entry. Caused my right shoulder to tighten up from crossing over. Fixed it on the last set and tightness was gone. Good at staying relaxed to keep lat/tricep pain high through all 100's. Waiting to start tricep push until elbow near side and keeping upper arm in line with shoulders made it happen. No significant leg pain since I had to put all my focus in the arms and body position.)

^12.27.10 - set1-1:15 (all), set2-1:15(all), set3-1:15(all) (Added focus for performing two cross over kicks to powerfully snap my hips to pop my shoulder at finish of push and then STOP my hips to anchor my arm and move thru the water. I felt like this helped me control my pace better than ever. Felt like I was riding rather low in the water with my kick so relaxed and my hand entries were a bit early with respect to the finish of my opposite arm push.)

Breast Kick
12.16.09 - set1-1:45, set2-1:45, set3-1:40 (not feeling much resistance on each 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 (25:1xS.A.+4xStroke,50:1xS.A.+3xStroke,75:1xS.A.+2Stroke,100:1xS.A.+1Stroke)
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
12.28.09 - set1-1:35, set2-1:35, set3-1:40, set4-1:40 (failed #3 of set2, set4 I made them all under 1:30 again though, need to work on keeping my kick amplitude from getting smaller and maintain the high kick tempo to stay under 1:30 easier)
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
12.28.09 - set1-1:35, set2-1:35, set3-1:40, set4-1:45 (failed on #2 of set 2, was going 1:26 range until I had a hard time holding my breath to do a pullout then my times were going up to 1:35 which wasn't making the interval)
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
12.24.09 (SCM)- set1 - 2:15, set2 - 2:15, set3 - 2:15, set3 - 2:10
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)
^12.22.10* w/zoomers - set1-1:20 (all), set2-1:20 (All), set3-1:20 (all) (made all 1:05-1:15 range with last set around 1:10 and under. Hams/quads hurting at end but hips/glutes most fatigued on dolphin kicks off walls)

^12.28.10 - set1-1:30 (all), set2-1:30 (all), set3-1:30 (all) (Again stuck with 1:30 interval felt like a good cruise pace. I was finishing in the range of 1:24-1:26's throughout. Didn't really get my kick power balanced till the 2nd and 3rd sets. After that I worked my quads/hams/glutes/hips pretty evenly.)

8x50 SPRINT @ 3:00
Freestyle (from push)
01.26.09 Monday (from push)
(25.73, 26.01, 28.99, 26.57, 27.82, 28.82, 28.94, 28.55) AVG 27.67
02.13.09 Thursday (From push)
(25.37, 25.63, 28.16, 27.46, 28.55, 27.56, 28.74, 27.53) AVG 27.37
03.20.09 Friday (From Push) SCM**
(27.92, 30.04, 30.02, 29.61, 30.84, 31.20, 29.14, 29.43) AVG 29.95 (=scy 26.84)
^04.07.09 Monday (From push) (not getting right arm up and over on body driven finish, need work on balancing technique on both sides and probably balance out timing and rotation in general)
(24.31, 25.80, 26.70, 29.01, 28.81, 28.85, 27.03, 27.02) AVG 27.18
05.06.09 Wednesday (from push)
(25.19, 27.05, 30.76, 30.74, 27.73, 28.22, 27.91, 29.34) AVG 28.36
05.29.09 Thursday (from push SCM)
(27.35, 28.78, 29.89, 29.99, 32.31, 31.62, 32.29, 32.07) AVG 30.53 (=scy 27.35)
10.08.09 - (24.81 - 11,16), (24.50 - 13,16), (25.75 - 12,14), (28.66 - 12,14), (26.00 - 11,16), (25.80 - 12,17), (26.52 - 12,16), (28.99 - 11,14) (*This set was to try different stroke rates by counting strokes per lap
10.13.09 - (27.62, 27.59, 27.76, 26.07, 26.81, 28.02, 27.96, 26.16) - AVG 27.25

Backstroke
01.21.09 (from push)
(26.84, 30.52, 31.20, 33.95, 33.62, 33.66, 32.99, 33.42) AVG 32.025
02.05.09 (from push)
(26.31, 28.00, 29.37, 32.49, 31.44, 30.21, 30.33, 31.02) AVG 29.89
02.23.09 (from push) *Crossing over on entry and horrible, bent elbow, recovery
(26.82, 30.86, 33.54, 32.89, 33.68, stopped since shoulder was starting to get sore)
03.27.09 (from push) SCM** (crossing over again, shallow catch, bad body position control)
(29.65, 35.31, 35.96, 38.43, 32.41, 38.54, 37.21, 37.54) AVG 35.63 (31.92scy converted)
04.23.09 (from push)
(26.75, 28.80, 33.30, 33.37, 33.68, 32.01, 31.55, 31.20 ) AVG 31.33
05.27.09 (from push SCM)(HR too low in middle; need work on straight arm recovery and ang momentum timing, maintaining 20deg body angle belly button under surface helped)
(30.19, 34.39, 34.57, 32.43, 35.93, 37.08, 33,81, 34.06) AVG 34.05 (30.51scy converted)
^10.16.09 (from push)- (28.34, 28.21, 28.27, 28.04, 28.96, 28.72, 29.58, 30.01) -AVG 28.14 (couldn't keep feet pointed without cramping)

Butterfly
01.29.09 from push
(27.83, 29.49, 31.21, 32.29, 33.01, 31.75, 34.33, 32.85) AVG 31.59
02.19.09 from push
(27.54, 29.13, 29.82, 30.54, 30.86, 31.18, 32.55, 31.91) AVG 30.44
03.16.09 from push (kick***)
(30.59, 32.08, 33.01, 35.87, 35.92, 35.51, 36.25, 35.00) AVG 34.27 kick
03.31.09 from push (screwed up first breakout, right hand was skimming water on recovery)
(fixed recovery on #2)
(27.16, 27.87, 30.29, 29.45, 31.99, 32.81, 30.12, 32.01) AVG 30.21
04.13.09 from push
(26.90, 28.76, 31.54, 31.87, 35.14, 32.43, 32.31, 32.94) AVG 31.48
05.18.09 from push SCM
(30.05, 32.65, 35.18, 37.24, 36. 64, 34.21, 34.17, 38.05) AVG 34.73 (31.12 SCY)
06.02.09 from dive
(24.97, 25.07, 29.19, 26.40, 27.53, 30.91, 28.32, 29.00) Avg 27.67
^10.18.09 from push- (27.93, 29.12, 28.76, 28.27, 29.36, 29.04, 29.56, 29.23) -AVG 28.90 (Improved, chest higher out of water, chin on surface during breath, feet/toes pointed on up kicks, no breathing off turn for high hips)

Breaststroke
02.09.09 (from push)
(36.89, 37.37, 40.83, 41.22, 41.86, 40.91, 41.46, 41.78) AVG 40.29
04.20.09 (from push) (last 3 I made sure to recover arms right after pullout)
(37.06, 36.57, 37.62, 36.95, 38.22, 36.99, 36.52, 36.21) AVG 37.01
^05.22.09 (from push SCM)
(38.39, 40.52, 42.34, 39.86, 42.89, 41.07, 40.93, 40.52) AVG 40.81 (36.57scy converted)

6x50 SPRINT @ 3:00
Fly
09.21.09 (w/dive from ledge)
(26.67, 28.71, 28.08, 29.08, 29.09, 29.02) AVG 28.44

Back
09.23.09 (w/start from ledge)
(27.25, 28.57, 27.74, 27.96, 28.32, 28.00) AVG 27.97

Breast
09.22.09 (w/dive from ledge)
(35.25, 35.18, 34.96, 35.42, 33.81, 34.79) AVG 34.90

Free (w/dive from ledge)
(23.70, 25.07, 24.22, 25.49, 26.50, 25.60) AVG 25.09

6x50 SPRINT @ 4:00 from push (50 easy between each)
Free
10.23.10 - (25.17, 25.81, 27.23, 27.25, 26.60, 26.66) AVG 26.45 (Did good at finishing my pull fairly consistently as well as keeping my knee bend big and kick snappy. Didn't start feeling moderate to heavy resistance in outer quads at start of down kick till last two repeats. Didn't get very far rotation after the push either. Overall need to feel much more pain in my legs and pecs, did good with tricep/lat pain.)

11.04.10 - (25.10, 26.17, 26.87, 27.01, 26.99, 27.74) AVG 26.64

Butterfly
10.01.10 - (27.49, 27.15, 27.75, 29.03, 27.81, 26.55) AVG 27.63 (First day with updated tech goals on feet flexion on down thrust and hand entry/out sweep timing. Believe I was starting outsweep too early causing deceleration. Had trouble being powerful enough to cause pain in my triceps/quads/calves/hams. Body position was decent though.)

^10.18.10 - (26.38, 27.03, 27.43, 27.68, 28.36, 28.65) AVG 27.58 (Notably I jammed my turn and did an awkward one hand touch on #1. Added tech goal to time my peak height/breath with hands under belly and quicker tighter outsweep. Toward end of set I was fully clearing my shoulders out of the water so I figured out to jut my chin deeper below my shoulders during the breath and just keep my chin on the surface. Throughout the set I had a difficult time keeping everything together, I feel like shoulder width entry and powerful kicking fell apart most. I learned that I was specifically crunching my abs at the beginning of each press/pull and each down thrust to generate significant power.)

Backstroke
10.10.10 - (28.47, 28.15, 28.47, 29.66, 29.70, 28.62) AVG 28.84 (Felt much better than I have over the last few days. Got all my techniques working well on #2 and 3 and on and off other than that. Quad pain on #1 after that only my lats/pecs/triceps were feeling any pain. Today I had to focus on keeping one hip always dry since my hips were sitting low today. Especially my left hip... I noticed my left arm was having trouble popping my shoulder at the end of the push, but when I kept my left hip up higher I was getting a great shoulder pop. I am working on keeping knees close together while kicking as well especially on dolphin kicks after the video u sent me. Still working on the twist shallower catch.)

10.25.10 - (28.16, 29.59, 31.24, 29.28, 30.95, 30.98) AVG 30.03 (Feeling a bit weak/slow today aka not powerful. So I had a challenging time controlling my technique so I just did the best I could. Shoulders were still feeling a bit sore so that was a big challenge in finishing my pulls and having a quick palm down catch was challenging. I feel like I was not swimming very straight either)

^10.27.10 - (26.35, 27.22, 28.78, 29.05, 29.76, 29.75) AVG 28.48
(I ended up irritating my right shoulder after #2 and that distraction probably caused the drop off in times. I felt pretty powerful today and in control so the extra rest helped. Hams were feeling the most pain after the first repeat. I reviewed the film and discovered that I was crossing over during the recovery and then sweeping out for a wide hand entry. I believe I am just not controlling my body very well during the right arm recovery/left arm pull. I am still utilizing the shoulder/hip pop at the finish of the push and the PALM DOWN catch. So that 26.35 and 27.22 were my fastest two times with that technique ever so I am confident I am moving in the right direction although gotta get the right arm recovery/entry worked out so I don't get any shoulder pain...)
.

6x50 SPRINT stroke from push @ 3:00

Butterfly

03.14.11 - (27.64, 27.82, 27.81, 27.63, 28.27, 27.66) - AVG 27.81 (2 tenths off of my best ever average for 6x50 @ 4:00 at this point. Mostly because I was 1sec slower on 1st repeat and much more consistent the rest of the set. First swim after 6DAYS of no swimming and coming off of an aerobic cycle probably contributed to me not being able to have that easy speed. Challenging to get all muscles firing at high power together at first but got more and more into a flowing balanced power technique by the end of the set. The 28sec+ was most definitely due to a horrible breakouts which were a theme in the set...)

05.05.11 - (27.66, 28.93, 28.95, 29.48, 28.62, 29.69) AVG 28.88 (Just not feeling any speed today, can't put my finger on it but went through the set as usual, pushed my power up pretty good by the end of the set, but was tightening up unfortunately. Underwaters and pushoffs felt particularly bad today, perhaps that was a big portion of the add in time...)

05.14.11 - (27.94, 28.33, 28.55, 27.75, 28.31, 27.91) - AVG 28.13 (Kept good and relaxed clear mind on first 3 and upped my tempo/power number 4 and tryed to push power/tempo as high as they could go the last 2. Felt like I'm not really clearing the surface with my shoulders all too well, but overall good high hip feeling and smooth breakouts/turns/technique overall. Really got my quads/shoulders/lats working good the last half of the set.)

Backstroke

^03.16.11 - (26.90, 27.38, 26.61, 26.90, 26.82, 27.42) AVG-27.01 (Surprisingly always entering pinkie first, catch wasn't as deep but I suppose that happens when my turnover goes up, still good double dip pulls it seemed like. But overall I did great at letting all the power flow from kick and pull, ESPECIALLY getting all the muscles working for dolphin kicks! Hamstrings FELT GREAT which probably has alot to do with the big chunk I cut off my best.)

05.07.11 - (29.60, 29.81, 33.47, 33.47, 34.05) (Felt horribly slow/weak today and uncoordinated. Technique and flow just were not happening so I went ahead and stopped after 5. Suppose I have been getting poor quality of sleep leading up to this though...)

Freestyle

05.09.11 *SCM - (29.98, 31.87, 33.59) (Stopped since I was going so slow.... just couldn't find any more power, felt so weak and water was fairly hot to swim in)

6x100 sprint stroke @ 4:00 from dive (fly,back,free,repeat)
11.08.10
^+Fly - (24.91, 30.79)-55.70, (28.48, 34.07)-62.56 AVG-59.13 (I feel like I got too much in the zone the first 50 but overall my technique felt pretty consistent. Not so great the first 25-50 but after that I felt like I was in better control but had a difficult time pacing my pull/press/kick power. The 2nd 100 felt much like I was in much better control but I feel like I did not apply my kick power like I should have the 2nd 50 as the split would suggest since my body position felt great the whole way.)
+Back - (30.54, 35.72)-66.27, (32.08, 36.67)-68.76 AVG-67.51 (I was in ALOT of pain after the fly swims. Triceps/abs/hams/glutes in the MOST pain. The pain was too great for me to get my hips up and I am certain that is why I was so slow. I did great at pinkie first entries and applying power through the double dip pull. 2nd 100 was even more consistent technique but still INCREDIBLE pain and I was not able to pop my hips with my shoulder.)
+Free - (29.84, 35.02)-64.86, (28.09, 31.01)-59.10 (These felt the most painful. I was not able to mentally swim the first 100 with enough intensity/effort. The 2nd one I really imagined I was swimming to win sectionals and that helped a bunch I will try it more often. Again abdominal muscles/quads/hams/pecs/lats in intense pain the 2nd 100 once I got the intensity up.

11.19.10

+Fly - (28.52, 32.21)-60.73, (28.57, 32.28)-60.86 AVG-60.79
+Back - (32.20, 34.04)-66.24, (31.81, 34.80)-66.61 AVG-66.42
+Free - (28.64, 32.13)-60.77, (28.24, 31.59)-59.83 AVG-60.30

11.24.10

+Fly - (26.10, 30.40)-56.51, (29.16, 35.35)-64.51 AVG 60.51 (My intensity felt paced fairly well although my quads tightened up a bit early probaly due to excessive power on the underwaters after the dive and first turn. 2nd 100 I was kinda out of the zone but pecs/lats/triceps were in a great deal of pain didn't have much in my legs, but I didn't make em hurt bad enough imo. A bit excess up/down movement the last 50 of 2nd 100 it felt like though sort of forcing the dip a bit too early but fixed it by the end of the 100)

+Back - (31.04, 34.63)-65.67, 76.66, AVG 71.16 (These were quite painful in my legs and upper body. Pulls felt like timing of entry was flowing great with the finish of the push from stroke to stroke and overall is feeling much better than it has been all summer, so I'm feeling much better about it! Felt like good efforts overall. Keeping my shoulders relaxed assured NO CROSSING OVER best of all pinkie first entries! Slow turnover with long strokes most of the time.... obviously #2 was VERY painful in the arms making it challenging to even make it through...)

+Free - (28.18, 32.72)-60.91, (30.07, 33.39)-63.47 AVG 62.19 (Felt like I did good at pushing my legs the 2nd 50's, arms were just in pain the whole way though...)

11.28.10 * from push

+Fly - (30.28, 33.50)-63.78, (33.33, 35.83)-69.16 AVG 66.47
+Back - (33.64, 35.70)-69.34, (34.52, 37.00)-71.52 AVG 70.43
+Free - (32.09, 36.54)-68.63, (34.05, 37.16)-71.21 AVG 69.92

12.06.10

+Fly - 57.43, 62.40 AVG 59.91 (My underwater fly kicks felt like I was driving my kicks perfectly starting just above my hip bone and simultaneously using my hips and knees to generate significant power each kick so I stayed under long since felt pretty tired. Fly felt pretty awesome actually like my shoulders were clearing the surface better during my arm recoveries with all my technique still feeling GREAT with deep dips, HIGH HIPS, and big kicks all the way through.)

+Back - 66.22, 68.94 AVG 67.58 (Timing of hand entries felt good the first 50's and usually went away the 2nd 50 each time. It felt like I was tightening up and losing control of my hips all the way up through my shoulders and then my lats/triceps started tightening up at the finish of each push. It seems like the better control I have with my hips and torso the better my pulls/timing/tempo is... Maybe I was rushing my tempo again trying to set my tempo to my kick instead of my pulls..... In fact that is a VERY likely explanation... I think I when I need to start up my leg power after the 62.5mark in 100yd races I just need to kick more powerfully and not with a faster tempo so that my arm pulls still set the tempo.... Perhaps I need to modify my 100yd back race pace goal and technique goals so I start implementing this!!)

+Free - 61.93, 64.72 AVG 63.32 (My kicks and turns felt solid, just pulls don't feel as great as when I'm not breathing, but not breathing much on my 100 free swims probably wouldn't be a great idea! I guess I'll have to film some more to try and figure out what I need to be doing better in my free.... I gotta be on the right track with the speed I had in my 50 at the meet though!??)

12.11.10 *from push
+Fly - (30.00, 32.51)-62.50, (30.73, 33.43)-64.15 AVG-63.33(good pacing finishing with pecs/lats/leg/abs burning with good pain and only tightened up a bit the last ~2 strokes each 100, figured out for certain that I can pop my hips MUCH higher if I WAIT to perform my dip wave/1st kick just as my hands/shoulders naturally sink submerging in the water. Breakouts were pretty weak not coming up very smooth from push offs...)
+Back - (31.39, 33.63)-65.02, (32.28, 34.08)-66.36 AVG 65.69 (GREAT tempo set to long double dip pulls, great body position w/high hips and base of neck. Good flowing kicks from knees/hips. Poor intensity the 2nd 50 each 100 though. Felt like I was riding super high on the water keeping the base of my neck at surface and hips at surface and keeping my shoulders relaxed.
+Free - (29.78, 32.08)-61.86, (31.64, 34.34)-65.98 AVG 63.92 (just wasn't feeling so powerful/fast with my pulls. Since my other swims were alright I'm not so sure if the slow times were due to excess drag or lack of powerful pulls... I was getting fairly heavy resistance through my pulls, ESPECIALLY through the pushing portion my lats triceps were feeling tightening up/failing. Seems like the freestyles should have been much faster though... Maybe I am missing something with my pulls still? My body position felt super high on the water and streamlined as well as legs powerful throughout. It all points to my pull but I can't figure out what exactly.)

Kick Sets

6x100 SPRINT Kick @ 4:00 from push (50 back kick recovery after each)
Fly kick w/board
05.23.10 *scm - (96, 96, 96, 96, 96, 93) AVG 95.5 = 85.5 (Did great at keeping my quads/hams burning the entire time)
05.26.10 - (86, 82, 84, 82, 83, 83) AVG 83 (Quads were usually feel high level of pain going into the 50, did good at staying powerful through the pain though setting a personal best)
06.03.10 - (87, 88, 84, 83, 83, 79) AVG 84 (This set I had a hard time focusing as you can tell. Just thinking about my car cuz I was having problems with it the day before. I cleared my mind by the end and really made the hams and quads pump up and burn though...)
06.11.10 - (89, 90, 93, 93, 93, 87) AVG 91 (good job at pushing my quads/hams today got them burning and pumped each 100)
06.17.10 - (85, 82, 85, 85, 86, 83) AVG 84 (Increased my kick tempo today, didn't achieve an incredible burn but couldn't get my intensity higher for some reason.... mentally tired I think)
^06.20.10 - (82, 81, 82, 83, 84, 82) AVG 82 (Kept the fast kick tempo and had good power balance on up/down kick, not feeling super powerful today poor pump at end of each 100)
07.08.10 - (85, 81, 82, 83, 83, 86) AVG 83 (Starting to do flipturns since touch and go with no gutters is difficult. Pool is cloudy which made judging turns difficult today. Good quad pump, hamstrings pumped on last 25 usually and reaching failure within last 10yds or so usually)
08.09.10 - (87, 88, 91, 93, 87, 81) AVG 87.83
08.27.10 - (85, 81, 82, 79, 78, 80) AVG 80.83 (feeling very explosive each kick and it showed!)
08.31.10 - (90, 87, 88, 89, 86, 88) AVG 88 (feeling weak today, but good kick tempo)

5x50 BITTINGER kick @ 1:30 (final 50 w/o equipment results)
Streamline Back Kick
12.17.09 - 40, 41, 40

Free Kick alternating sides(L/R) per 25
12.21.09 - set1-:38, set2-39, set3-42

Streamline Beast Kick
12.26.09 - set1 - 45, set2 - 43, set3 - 46

Fly kick on side alt. sides(L/R) per 25
12.29.09 - set1 - 39, set2 - 40, set3 - 38

6x100 Kick @ 6:00 w/ankle weights
Freestyle streamline on stomach
11.03.09 (3:03, 3:00, 3:00, 3:03, 3:07, 3:04) - AVG 3:02.8
11.13.09 (2:23, 2:21, 2:17, 2:20, 3:05, 3:08) - AVG 2:20.25 (last 2 repeats used kickboard, much more burning in quads)
11.25.09 (2:24, 2:18, 2:17, 2:23, 2:26, 2:26, 2:25, 2:22) - AVG 2:22.6 (legs feel very tired today, accidentally did 8 instead of 6)

Fly kick on belly streamlined
11.10.09 (2:13, 2:10, 2:06, 2:11, 2:03, 1:59) - AVG 2:07
11.22.09 (2:13, 2:11, 2:07, 2:13, 2:15, 2:13) - AVG 2:12SCM = 1:58 scy
12.12.09 (1:55, 1:52, 1:54, 1:55, 1:50, 1:51) - AVG 1:53

Back Kick streamlined
11.06.09 (2:31, 2:33, 2:24, 2:25, 2:26, 2:22) - AVG 2:26.8
11.18.09 (3:34, 4:03, 4:07, 3:54, 4:05, 4:15) - AVG 4:00
11.29.09 (3:17, 3:20, 3:20, 3:15, 3:22, 3:20) - AVG 3:19scm ~ 2:58scy

6x100 Sprint Kick @ 6:00 (200 easy between each)
Fly
10.05.09 - (82.40, 77.60, 76.88, 74.83, 76.91, 75.06) AVG 77.28=1:17.28 (calves and feet cramping on this set)

12.16.10 - (83.00, 85.67, 86.86, 84.73, 83.92, 84.59) AVG 84.79-1:24.79 (did great at keeping lead arm straight in front and opposite arm laying on side without ANY sculling which I usually have done in the past.)

Back
12.14.10 - (82.28, 80.93, 80.57, 78.73, 75.93, 72.95) AVG 78.56

Free
10.07.09 - (93, 80, 79, 80, 80, 78) AVG 81.66 = 1:21.66
12.19.10 - (100.22, 102.91, 105.37, 103.27, 104.01, 104.97) AVG 1:43.45
(my legs just felt weak/slow after backstroke. I felt like I had good up/down kicks with both hip/knee each kick and flowing tempo. Did alright with my paces as well.... aside from not really feeling any fast pace. Got quads/hams hurting pretty good anyhow.)

8x100 Kick (:15+ rest between repeats) (should be with short blade finsfins to work on feet/toe pointing and ankle flexibility)
IM
10.20.09 (no fins today)
(1:27, 1:28, 1:27, 1:28, 1:31, 1:32, 1:31, 1:28) @ 1:50 interval - AVG 1:29

10.26.09 (short stiff fins) (outsides of feet tight, kick feels heavy and slow tempo)
(1:18, 1:20, 1:16, 1:22, 1:21, 1:22, 1:19, 1:16) @ 1:40 interval - AVG 1:19.25

11.09.09 (short stiff fins) (great jobs keeping feet pointed on up kick, tempo EVEN SLOWER than last time)
(1:18, 1:24, 1:22, 1:23, 1:21, 1:19, 1:25, 1:23) @ 1:40 interval - AVG 1:21.88

11.24.09 (short stiff fins)
(1:11, 1:15, 1:14, 1:14, 1:12, 1:09, 1:07, 1:16) @ 1:35 interval - AVG 1:12.25

Fly alternating left/right side by lap
10.22.09 (still no fins yet...)
(1:31, 1:27, 1:26, 1:26, 1:24, 1:24, 1:22, 1:20) @ 1:50 interval - AVG 1:25

11.02.09 (short bladed fins, falling off at times, improved pointed feet, no cramps)
(1:07, 1:10, 1:13, 1:15, 1:13, 1:13, 1:11, 1:07) AVG 1:11

11.17.09 (short stiff fins)
(1:17, 1:19, 1:16, 1:16, 1:17, 1:19, 1:17, 1:17) @ 1:40 - AVG 1:17

11.28.09 (short stiff fins)
(1:35, 1:34, 1:36, 1:35, 1:35, 1:33, 1:36, 1:35) @ 2:00 AVG 1:35

Back
10.24.09 w/mid-length fins
(1:01, 1:03, 1:07, 1:15, 1:11, 1:13, 1:14, :58) @ 1:30 interval - AVG 1:07.75 (bottom of feet were burning very badly and only slightly cramping up, too extra :30 rest before last repeat)

10.31.09 w/short stiff fins
(79, 90, 98, 95, 85, 86, 85, 70) @ 1:50 interval - AVG 1:26 (calves cramping and kick tempo super slow)

11.12.09 w/short stiff fins
(77, 79, 79, 84, 89, 86, 83, 89) @ 1:40-1:50 interval - AVG 1:26.25 (feet pointed parallel to shin on down kicks! Tempo and amplitude very slow and small though)

12.11.09 w/short stiff fins
(77, 79, 77, 75, 73, 70, 65, 58) @ 1:40 interval - AVG 1:11.75 (feet feel very pointed, calves burning when I kick hard but no cramping! Great body position on underwaters into breakout-very straight and parallel to surface)

Free
10.29.09 w/short stiff fins
(66, 67, 74, 75, 77, 73, 74, 60) @ 1:30 interval - AVG 70.75 (achilles tendon area cramping/tight on both legs was what kept me from kicking faster/harder, and right side locked up on last 25, made sure to keep feet pointed though)

11.05.09 w/short stiff fins
(65, 67, 75, 68, 73, 79, 75, 75) @ 1:35-1:40 interval - AVG 72.125 (feet and calves burning and tempo slow, high resistance on up-kick)

11.21.09 w/short stiff fins and socks
(71, 74, 75, 76, 79, 77, 73, 74) AVG 74.88 (feet pointed well without cramping, tempo speed improved a bit, slow times are probably since I am not being powerful/quick on my down thrust)

8x100 Kick @ best interval with 5-10sec rest between repeats
Backstroke Kick in Streamline
01.??.09 - 1x1:35 7x1:55 (felt very very tired)
02.12.09 - 8x1:55 (5 dolphins each wall, felt horribly weak and tired)
^03.14.09 - 8x1:40 (Working on maximizing power in each up/down kick, taking less kicks per lap effectively, and my DPS improving)
03.16.09 - 3x1:35, 5x1:50 (felt weak)
03.29.09 - 8x1:50 (very slow and calves cramped up)
04.13.09 - 8x1:50
05.18.09 - 8x2:20 SCM
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...)
05.05.10 - 3x1:45+5x1:40 (hamstrings burning badly, great consistent power in up and down thrusts of each kick though)
05.11.10 - 8x1:40 (hamstrings tight/burning entire set, need to apply more powers/speed on the kick thrust up so to push both hams and quads equally and drop that interval down 5-10sec!)
05.19.10 *scm - 2x1:50 + 6x1:55 ~ 2x1:40 + 6x1:45scy(hams/quads better balanced power output. Both burning and tightening up a bit throughout the set.)

Free Kick on side
02.05.09 - 8x1:35 (worked on power and pointed toes and power breathing
02.14.09 - 1x1:20, 1x1:25, 6x1:25
02.21.09 - 8x1:30 (legs felt tight and slow)
03.13.09 - 8x1:25, 8x1:30 (Also did 5x100 with max 20yd elastic cord on 1:25, intense!)
^03.23.09 - 2x1:20, 6x1:25
04.18.09 - 8x1:30
05.27.09 - 8x1:50scm

Free Kick w/board
^04.03.10 - 8x @2:00scm ~1:50scy (quads burning on down kicks, hamstrings a bit tight feeling)
05.06.10 - 8 @ 1:55 (quads and hamstrings burning entire set, tightened up after #2)
05.14.10 - 3x1:50scm + 5x2:00scm ~ 3x1:40 + 5x1:45 (quads burning pretty good through the set, intensity dropped off a bit in middle though, last two quads started feeling warm and I was able to drop my interval down to 1:50 again)

Fly Kick alt. side by 25
01.??.09 - 2x1:40, 6x1:45 (stomach felt bad)
02.23.09 - 8x1:40 (felt very weak and tired)
03.13.09 - 8x1:50 (tried on stomach with board, felt weak)
^03.20.09 - 8x1:25 (Tired, but had people to race! Worked on thrusting down kick)
04.07.09 - 8x1:50 (right foot kept cramping up probably since I not enough rest after dinner and water)
05.22.09 - 8x1:50 SCM
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)
05.09.10 *scm - 8@1:55 ~1:40scy (had good flow the entire set, I think next time I can hold faster times if I increase my kick tempo and/or power per thrust, didn't feel like I was applying power on upkicks very good but my butt was popping out very high each kick)
05.16.10 *scm - 2x1:45 + 3x1:50 + 3x2:00 (quads and hamstrings burning entire set, good balanced power on up/down kick, probably try 1:50 interval for all 8 next time)

Breast Kick in Streamline
^01.29.09 - 1x1:30, 1x1:40, 6x1:45 (inner thigh muscles sore?)
02.19.09 - 8x1:45 (felt weak and tight)
03.27.09 (**SCM) - 6x1:45,2x1:35
05.05.09 - 8x1:50

5x100 Kick @ 2:00

Back Kick in SL

03.14.11 - (1:25, 1:24, 1:24, 1:23, 1:21)

Free kick w/board

03.16.11 - (1:25, 1:29, 1:30, 1:29, 1:25)

6x100 kick @ 2:00 (fly on side, back streamlined, free w/board)
+Fly - 81, 92 AVG 86.5
+Back - 86, 87 AVG 86.5
+Free - 100, 94 AVG 97

6x100 Kick @ 2:00

Fly

05.19.11 *SCM - (104, 102, 99, 97, 93, 91) AVG-97.7==scy 1:27.7 (used the breathe every 2 kicks technique to help let my neck/upper back muscles relax more since they were burning on the first two. Good lower ab/hip/knee power/intensity each kick and kept the tempo up higher the last 2 to help get those good times.)

Misc. Sets

Resting Heart Rate Log

2010-02-22T22:43:00.004-06:00

Heart rate is taken in the morning shortly after awakening and laying in bed.
02.22.10 - 45bpm
02.23.10 - 43bpm
02.24.10 - 47bpm
02.25.10 - 46bpm
02.26.10 - 45bpm
02.27.10 - 55bpm (too excited to sleep good to top that off!)
02.28.10 - ??bpm (hr monitor battery died, feeling much more relaxed than 02.27.10

Bears

2010-01-20T19:35:00.002-06:00

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

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

2010-01-20T19:27:00.037-06:00

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)

Racing Variables

2009-12-12T23:36:00.001-06:00

Managing Intensity

Highest Intensity attainable

Heaviest resistance possible FEELING through FULL ROM of the pulling action
Heaviest resistance possible FEELING in the legs calves and feet through FULL ROM on each UP and DOWN swath

Lowest Intensity attainable

Lightest resistance possible FEELING through the FULL ROM of the pulling action
Lightest resistance possible FEELING in the legs calves and feet through FULL ROM on each UP and DOWN swath

Winter 09 Training

2009-11-01T13:55:00.028-06:00

Note: In order to quickly find other exercises done on the same day as one exercise use (ctrl+F) to bring up the find window and type in the date by that exercise to find others that were performed on the same day!

Macrocycle 3 (* 6 day cycle)
eg)
Mon - Free swims, brst kicks
Tues - Fly swims, back kicks, lifting workout 1
Wed - off
Thurs - Brst swims, free kicks
Fri - Back swims, fly kicks, lifting workout 2
Sat - Off
Sun - repeat
Day 1/4
Swim
3 sets of the following
3x100 swim
3x100 kick

eg2)
3x100 free @ 1:15 (make the interval by 5sec)
3x100 brst kick, analogous scenario..
3x100 free @ 1:15 (suppose I make them all by 5sec or less still, fine)
perhaps I reach failure by last rep, fine)
3x100 brst kick, analogous
3x100 free @ 1::15 (etc, perhaps I reach failure by last rep again, fine)
3x100 brst kick, analogous
Goal: Improve pacing averages

Day 3/6 - off
Day 2/5
Swim
3 sets of the following
3x100 swim
3x100 kick
OR Swim
3 sets of the following
5x50 swim (1-4 w/chute & dumbbells, 5 w/o equip; all sprint)
5x50 kick (1-4 w/ankle weight, 5 w/o equip; all sprint)
10x25 Sprint swim from float @ midpool @ 1:30 interval

eg2)
3x100 Fly @ 1:15 (make the interval by 5sec)
3x100 back kick, analogous scenario..
3x100 Fly @ 1:15 (suppose I make them all by 5sec or less still, fine)
perhaps I reach failure by last rep, fine)
3x100 Back kick, analogous
3x100 Fly @ 1::15 (etc, perhaps I reach failure by last rep again, fine)
3x100 Back kick, analogous
Goal: Improve pacing averages

* For fly SWIMS do each 100 as follows
-Right arm pull and entry back to extended position
-hold hands together and do a dip
-Left hand pull and entry * ALWAYS DRIVING BUTT INTO AIR @ ENTRY
-hold hands together and do a dip
-Then 4 fly strokes 1st lap,3 fly stroke 2nd lap, 2fly 3rd, 1fly 4th
eg)1st 25 - Right arm pull/entry/dip, streamline dip, left arm pull/entry/dip, streamline dip, 4 strokes fly, repeat
2nd 25 - right arm pull/entry/dip, streamline dip, left arm pull/entry/dip, streamline dip, 3 strokes fly, repeat
3rd 25 - right arm pull/entry/drip, streamline dip, left arm pull/entry/dip, streamline dip, 2 strokes fly, repeat
4rd 25 - right arm pull/entry/drip, streamline dip, left arm pull/entry/dip, streamline dip, 1 stroke fly, repeat
Gym 1
-Dips 3 sets to failure @ 2:00 rest
-Deadlifts, 20 single reps, do first rep, set weight down, add 20lb, do another rep, add 20lbs, do 3rd single rep, etc
(*Stay just below 1RepMax, aka controllable form @ full ROM)
-Bicycle abs, do not hold head HARD to control fail
-1:00 alternating leg split squat jumps
Gym 2
-3 sets Chins to failure @ 2:00 rest
-3 sets 35sec expl. leg press w/3:00 rest between sets
-3 sets seated ham curls ~2:00 rest between sets, reach fail last set
-1 set knee lifts to control failure

3x100 Swim @ Fastest maintainable interval
Free
12.16.09 - set1-1:15, set2-1:15, set3-1:15 (first rep was 1:01, felt relaxed, but my arms started feeling heavy resistance each pull after that, legs did not feel fatigued through the set)

Back
12.19.09 - set1-1:20, set2 - 1:20, set3 - 1:20 (not really keeping my feet pointed that well nor was I using my legs as much as I perhaps should have)
12.31.09 - set1 - 1:20, set2 - 1:20, set3 - 1:20, set4 - 1:15 (made them all as planned, last set I really put it all together, my larger underwater dolphin amplitude, pull power, and feet point)

Fly Progressions
12.24.09 (SCM)- set1 - 1:45, set2 - 1:45, set3 - 1:45, set4 - 1:45 (failed on #2 in set 2 and #3 in set 3, about 1:35scy intervals)

Breast
12.28.09 - set1-1:35, set2-1:35, set3-1:40, set4-1:45 (failed on #2 of set 2, was going 1:26 range until I had a hard time holding my breath to do a pullout then my times were going up to 1:35 which wasn't making the interval)

3x100 Kick @ Fastest maintainable interval
Breast (streamline w/pullout each lap)
12.16.09 - set1-1:45, set2-1:45, set3-1:40 (not feeling much resistance on each kick)

Fly Kick alternating sides(L/R) per 25
12.19.09 - set1-1:25(failed on #2), set2-1:30(failed on #2), set3-1:30(made all!) (not feeling very powerful on down thrusts)
12.31.09 - (w/ankle weights) set1 - 2:05, set2 - 2:05, set3 - 2:00, set4 - 2:00 (made all as planned, worked on increasing amplitude of my kicks, butt pop, and foot point)

Streamline Backstroke Kick
12.24.09 (SCM)- set1 - 2:15, set2 - 2:15, set3 - 2:15, set3 - 2:10

Freestyle Kick alternating L/R side per 25
12.28.09 - set1-1:35, set2-1:35, set3-1:40, set4-1:40 (failed #3 of set2, set4 I made them all under 1:30 again though, need to work on keeping my kick amplitude from getting smaller and maintain the high kick tempo to stay under 1:30 easier)

5x50 SPRINT swim @ 1:30 (final 50 w/o equipment results)
Fly
12.17.09 - 28, 27, 24.5 (final 50 went from a dive, took too much rest before last 50 though)

Breast
12.21.09 - set1-:43, set2-:41, set3-:43

Free
12.26.09 - set1 - 33, set2 - 32, set3-30, set4-29 (feeling heavy resistance on arms, but didn't get heavy resistance feeling in my legs on set1-3 so I did an extra set and improved!)

Back
12.29.09 - set1 - 30, set2 - 29, set3 - 29 (working arms great, but hard to get legs moving)

5x50 SPRINT kick @ 1:30 (final 50 w/o equipment results)
Streamline Back Kick
12.17.09 - 40, 41, 40

Free Kick alternating sides(L/R) per 25
12.21.09 - set1-:38, set2-39, set3-42

Streamline Beast Kick
12.26.09 - set1 - 45, set2 - 43, set3 - 46

Fly kick on side alt. sides(L/R) per 25
12.29.09 - set1 - 39, set2 - 40, set3 - 38

Dips to fail
12.17.09 (bodyweight = 196lb)
8rep, 121bpm (each rep shoulders even with elbows)
12rep, 136bpm
13rep, 151bpm
12.26.09 (bodyweight=199lb)
17rep, 142bpm (not getting as deep as before maybe)
10rep, 132bpm (good shoulder to elbow depth, poor focus)
11rep, 150bpm (much better, losing form last 2 reps)

Deadlift singles
12.17.09 (didn't exactly follow directions the 1st time!)
20 reps, #1=45lb bar, #18-20=335lb (not sure how to go about logging this one!)
12.26.09
20 reps, #1=135lb, #10-20=335lb, 172bpm (increased by 20lb each rep until 335lb, need to work on keeping slight arch in lower back when tired though)

Split Squat Jumps (1:00)
12.17.09 - 36rep+10rep+8rep, 171bpm (legs tight, poor explosiveness)
12.26.09 - 43rep+8rep, 175bpm (better explosiveness, perhaps could have done better though)

Bicycles
12.17.09 - 100rep, 133bpm
12.26.09 - 50rep, (ran out of time)

Chins to failure
12.21.09 (BW=198lb)
13rep, 150bpm
11rep, 159bpm
7rep, 147bpm

explosive leg press (:35sec sets)
12.21.09
150lb*33, 137bpm (easy, using different gym today*)
165lb*35, 137bpm (still easy, better ROM this time)
200lb*35, 146bpm (more challenging!)

Seated Hamstring Curls
12.21.09
200lb*12, 130bpm (hard to get full ROM on this machine)
210lb*12, 135bpm (same problem)
110lb*6, 123bpm (much better ROM, used laying down hamstring curl machine)

Knee lifts
12.21.09 - 15 reps

Last week leading up to H20 Invite (1st week Dec)
Tues/Thurs workout (mon/wed/fri off)
(1) 6 x 100's of one stroke swims (record times) w/ 50 easy warm down back kick slow [5:00 total rest per 100].
(2)3 x 50's slow choice warmdown.
(3) 6 x 100's of a different stroke from set #1: kick. [4:00 min]
(4) 4 x 50's choice slow warmdown
(5) 2 sets of 4 x 50's of a 3ed stroke w/ chute or ankle weights and dumbells - fast as possible [each 50 on 1:30 and total set on 10:00 min]
(6) same as #4
(7) 8 - 12 x 25's of 4th stroke: mid-pool floatup turn sprints [1:30 - 2:00]
(8) 200 choice warm down

Macrocycle 2
Day 1/4 (Mon/Thurs)
Swim
400-800 WU
10min rest
6x100 Swim @ 6:00
150 easy on back
8x100 @ 15+sec rest interval SPRINT KICK w/FINS
Lift
3 sets Chins to Failure w/2:00 rest between sets
3 sets explosive leg press :35 each set, 3:00 rest
3 sets of 12reps of hamstring curls, reach fail before end of last set
1 set of left,center,right knee lifts until form failure

Day 2/5 (Tues/Friday)
400 (25swim/25kick) WU
6x100 kick @ 6:00 w/ankle weights SPRINT
100 recovery
5x50 @ 1:30 bittinger set (1-4 w/equip, 5 w/o equip; ALL SPRINT)
50 easy recovery
5x50 @ 1:30 bittinger set stroke 2
3x100 arc fly kick @ 2:00 hypoxic!
8-10x25 @ 1:30 head up freestyle (quick deep catch, head looks forward perfectly still)

6x100 Kick @ 6:00 w/ankle weights
Freestyle streamline on stomach
11.03.09 (3:03, 3:00, 3:00, 3:03, 3:07, 3:04) - AVG 3:02.8
11.13.09 (2:23, 2:21, 2:17, 2:20, 3:05, 3:08) - AVG 2:20.25 (last 2 repeats used kickboard, much more burning in quads)
11.25.09 (2:24, 2:18, 2:17, 2:23, 2:26, 2:26, 2:25, 2:22) - AVG 2:22.6 (legs feel very tired today, accidentally did 8 instead of 6)

Fly kick on belly streamlined
11.10.09 (2:13, 2:10, 2:06, 2:11, 2:03, 1:59) - AVG 2:07
11.22.09 (2:13, 2:11, 2:07, 2:13, 2:15, 2:13) - AVG 2:12SCM = 1:58 scy
12.12.09 (1:55, 1:52, 1:54, 1:55, 1:50, 1:51) - AVG 1:53

Back Kick streamlined
11.06.09 (2:31, 2:33, 2:24, 2:25, 2:26, 2:22) - AVG 2:26.8
11.18.09 (3:34, 4:03, 4:07, 3:54, 4:05, 4:15) - AVG 4:00
11.29.09 (3:17, 3:20, 3:20, 3:15, 3:22, 3:20) - AVG 3:19scm ~ 2:58scy

Week 2+

Swim
6x100 @ 6:00 (w/50 easy kick on back & 50 easy swim on back after each)

Freestyle
10.20.09 (from push, used pace clock today) - (59, 58, 58, 59, 58, 56) - AVG 58
10.26.09 (from push) - (59.87, 59.05, 59.36, 59.90, 59.07, 57.84) - AVG 59.18 (probably didn't use legs as much as I could have)
11.02.09 (from push) - (57.44, 58.98, 59.52, 61.58, 60.55, 62.55) - AVG 60.10 (definitely started out faster than I could handle)
11.12.09 (from push) - (60.44, 62.08, 62.47*, 63.76, 63.03, 62.22) - AVG 62.33 (felt very weak and tired today, water feels VERY heavy on arms but not so much on legs comparatively, trying to get straight into catch after entry instead of briefly holding arm extended before the catch except on 3rd* repeat)
11.24.09 (from push) - (55.03, 57.84, 59.55, 57.82, 57.61, 58.00) - AVG 57.64 (back to usual technique with a slight pause at full extension, felt pretty good)
12.11.09 (from push) - (60.84, 63.74, 65.29, 63.80, 60.87, 62.66) - AVG 62.86 (first day back from meet and being sick, lungs not feeling 100%, not feeling great still my form and turns were not so great feeling)

Backstroke
10.22.09 (from push) - (63.28, 62.69, 62.17, 62.83, 64.88, 63.22) - AVG 63.18 (shortened underwater distance on last 2 100's might have slowed me down )
10.29.09 (from push) - (63.14, 61.98, 59.98, 60.45, 65.84, 64.95) - AVG 62.72 (left achilles tendon area began cramping up on last two and really locked up midway on last 100)
11.05.09 (from push) - (64.01, 62.88, 62.98, 61.69, 65.08, 65.22) - AVG 63.65 (Kept feet pointed flatter, but not consistently when tired. Felt heavy resistance when kicking whole set)
11.17.09 (from push) - (59.88, 60.16, 63.17, 62.40, 66.92, 63.80) - AVG 62.72 (maintained consistent turnover, but through the set and ESPECIALLY on 5th repeat I had an even faster turnover but my feet were hardly pointed at all which I feel caused the slow times...)
11.28.09 (from push) - (62.13, 61.22, 63.11, 65.86, 67.33, 71.44) - AVG 65.18 (felt overall very weak/tired feet felt like they were pointed well though. Just not very powerful and bad pushoffs)
12.14.09 (from push) - (60.19, 62.88, 62.77, 63.38, 61.16, 64.85) - AVG 62.54 (pushoffs and underwaters felt HORRIBLY SLOW, did much better at balancing how much power I'm putting out from my arms and legs)

Butterfly
10.24.09 (from push) - (61.39, 69.47, 67.06, 74.64, 71.16, 73.65) - AVG 69.56 (hips sinking)
10.31.09 (from push) - (67.51, 71.41, 70.08, 73.23, 72.45, 70.08) - AVG 70.79 (kept pace alot better and improving feet/toe pointing definitely improved times and created leg fatigue on last 2-3 100's but feet could be pointed much more and more often)
11.09.09 (from push) - (66.46, 65.93, 65.75, 68.96, 67.62, 68.18) - AVG 67.15 (kept relaxed enough to not reach failure in teres muscles, felt more in pecs, lats, and quads/hams/feet, deep breakouts towards end)
11.21.09 (from push) -(63.07, 63.83, 64.15, 67.77, 69.87, 67.01) - AVG 65.95 (felt easy till number 4 or 5 when my pecs started burning and it was hard to press up out of water, and I believe that lead to my hips staying sunken, but still tried to work feet pointing and keep kicking powerful, but pec burning was what ruined my tech)
12.01.09 (from push) - (63.16, 64.31, 66.95, 68.49, 69.72, 71.13) - AVG 67.29 (hard to balance my focus between good kicking power and keeping my high body position and popping my hips up)

8x100 Kick (:15+ rest between repeats) (should be with short blade finsfins to work on feet/toe pointing and ankle flexibility)

IM
10.20.09 (no fins today)
(1:27, 1:28, 1:27, 1:28, 1:31, 1:32, 1:31, 1:28) @ 1:50 interval - AVG 1:29

10.26.09 (short stiff fins) (outsides of feet tight, kick feels heavy and slow tempo)
(1:18, 1:20, 1:16, 1:22, 1:21, 1:22, 1:19, 1:16) @ 1:40 interval - AVG 1:19.25

11.09.09 (short stiff fins) (great jobs keeping feet pointed on up kick, tempo EVEN SLOWER than last time)
(1:18, 1:24, 1:22, 1:23, 1:21, 1:19, 1:25, 1:23) @ 1:40 interval - AVG 1:21.88

11.24.09 (short stiff fins)
(1:11, 1:15, 1:14, 1:14, 1:12, 1:09, 1:07, 1:16) @ 1:35 interval - AVG 1:12.25

Fly alternating left/right side by lap
10.22.09 (still no fins yet...)
(1:31, 1:27, 1:26, 1:26, 1:24, 1:24, 1:22, 1:20) @ 1:50 interval - AVG 1:25

11.02.09 (short bladed fins, falling off at times, improved pointed feet, no cramps)
(1:07, 1:10, 1:13, 1:15, 1:13, 1:13, 1:11, 1:07) AVG 1:11

11.17.09 (short stiff fins)
(1:17, 1:19, 1:16, 1:16, 1:17, 1:19, 1:17, 1:17) @ 1:40 - AVG 1:17

11.28.09 (short stiff fins)
(1:35, 1:34, 1:36, 1:35, 1:35, 1:33, 1:36, 1:35) @ 2:00 AVG 1:35

Back
10.24.09 w/mid-length fins
(1:01, 1:03, 1:07, 1:15, 1:11, 1:13, 1:14, :58) @ 1:30 interval - AVG 1:07.75 (bottom of feet were burning very badly and only slightly cramping up, too extra :30 rest before last repeat)

10.31.09 w/short stiff fins
(79, 90, 98, 95, 85, 86, 85, 70) @ 1:50 interval - AVG 1:26 (calves cramping and kick tempo super slow)

11.12.09 w/short stiff fins
(77, 79, 79, 84, 89, 86, 83, 89) @ 1:40-1:50 interval - AVG 1:26.25 (feet pointed parallel to shin on down kicks! Tempo and amplitude very slow and small though)

12.11.09 w/short stiff fins
(77, 79, 77, 75, 73, 70, 65, 58) @ 1:40 interval - AVG 1:11.75 (feet feel very pointed, calves burning when I kick hard but no cramping! Great body position on underwaters into breakout-very straight and parallel to surface)

Free
10.29.09 w/short stiff fins
(66, 67, 74, 75, 77, 73, 74, 60) @ 1:30 interval - AVG 70.75 (achilles tendon area cramping/tight on both legs was what kept me from kicking faster/harder, and right side locked up on last 25, made sure to keep feet pointed though)

11.05.09 w/short stiff fins
(65, 67, 75, 68, 73, 79, 75, 75) @ 1:35-1:40 interval - AVG 72.125 (feet and calves burning and tempo slow, high resistance on up-kick)

11.21.09 w/short stiff fins and socks
(71, 74, 75, 76, 79, 77, 73, 74) AVG 74.88 (feet pointed well without cramping, tempo speed improved a bit, slow times are probably since I am not being powerful/quick on my down thrust)

Bittinger Sets (final 50 w/o equip from push)
Fly

Back
12.12.09 - 30

Free
12.12.09 - 29

Lifting

Chins Palms facing away (3 sets to failure, 2min rest between sets)
10.20.09 (no HR monitor)
8rep, 6rep, 6rep (last rep very slow to finish)

10.24.09
12rep, 160bpm
8rep, 158bpm (couldn't finish last rep)
5rep, 152bpm (same as above..)

10.29.09
13rep, ???bpm (should have tried one more rep)
7rep, 165bpm
4rep, 162bpm very slow to finish last 2 reps

11.02.09
14rep, 181bpm (long last rep)
7rep, 151bpm (always seem to kip to do reps)
7rep, 165bpm (good power)

11.05.09
14rep, 174bpm (barely finished last rep)
7rep, 173bpm (tried for 8 but failed)
7rep, 176bpm (tried for 8 but was even further from it than in set 2)

11.09.09
12rep, 170bpm (feeling a bit sluggish after fly set)
9rep, 177bpm (better effort, good form)
5rep, 163bpm (bad effort after 5 reps)

11.12.09 (bw=200lb)
13rep, 170bpm (feeling weak)
9rep, 161bpm
4rep, 153bpm (great effort, but failed too early)

11.17.09 (bw~200lb)
13rep, 179bpm (poor rep speed control)
6rep, 169bpm
6rep, 167bpm (shaking)

11.21.09 (bw~198lb)
13rep, 152bpm (too much pausing between reps)
9rep, 155bpm (better flow)
8rep, 159bpm (goot last rep attempt to failure)

11.24.09 (bw ~202lb)
13rep, 150bpm
9rep, 155bpm (better effort)
9rep, 157bpm

EXPLOSIVE Leg Press (:35, 3:00 rest)
11.05.09
350lb*20, 166bpm (stopped 10sec early, too heavy)
150lb*34, 160bpm (good ROM and better weight/explosiveness)
150lb*37, 159bpm (shortened ROM, but great explosiveness)

11.09.09
150lb*32, 163bpm (good explosive effort, grunting and exploding!)
150lb*32, 172bpm (same as above)
150lb*31, 172bpm (same as above)

11.12.09
150lb*32, 173bpm (great exploding)
150lb*29, 177bpm (even better)
150lb*32, 170bpm (inconsistent power)

11.17.09
150lb*32, 179bpm (great expl, very shaky)
155lb*31, 175bpm (less speed when exploding and tried exploding calves @ end)
155lb*28, 165bpm (hams and quads very fatigued)

11.21.09
140lb*33, 161bpm (very easy, poor effort at lower weight)
150lb*32, 165bpm (better effort at explosiveness)
160lb*32, 173bpm (great explosiveness and effort and challenging)

11.24.09
160lb*29, 156bpm (good expl bad rep speed)
160lb*34, 157bpm (great ROM a little less expl)
160lb*34, 154bpm (better explosiveness than set2)

Hamstring Curls
11.05.09 (seated)
150lb*12, 140bpm
210lb*12, 140bpm (ROM fail at about 90deg knee bend)
240lb*10

11.09.09
190lb*12, 150bpm (easy)
220lb*12, 161bpm (last 2 reps had to power thru)
240lb*11, 161bpm (very explosive effort to get full reps)

11.12.09
210lb*12, 153bpm (challenging)
230lb*12, 158bpm (very hard to finish full ROM
250lb*7, 162bpm (good effort)

11.17.09
215lb*12, 163bpm (easy)
234lb*12, 165bpm (hard to finish last 2)
245lb*9, (challenging!)

11.21.09 (machine max was 205 today)
205lb*12, 156bpm (easy)
205lb*12, 158bpm (last rep hard)
205lb*12+fail, 158bpm (Tried for 13, but failed)

11.24.09 (machine max was 230lb)
220lb*12, 140bpm (ok ROM)
230lb*12, 141bpm (lower back tight, last rep was barely 90deg knee bend)
230lb*9, 145bpm (great control each rep)

Knee lifts (Right + center + left = 1 rep)
11.05.09 - 14 reps
11.09.09 - 18reps, 163bpm
11.12.09 - 18rep, 163bpm (could not get thighs parallel to ground anymore)
11.17.09 - 16rep, very tired
11.21.09 - 20rep, 151bpm (shaky)
11.24.09 - 10+8+2rep, 140bpm (very tired)

HCP (3 sets of :45 w/2:30 rest between)
10.22.09
145lb*8, 185bpm (pausing before press)
145lb*8, 183bpm (better flow upper chest/should burning)
145lb*5+1+1, 182bpm (grip failing, dropped twice on recovery)

10.26.09
155lb*5, 180bpm (meant to load 140-145lb....)
140lb*5, 168bpm (strained right hand from elbows too far in front after clean)
140lb*7, 182bpm (hands feel fine now with elbows closer to under bar after clean)

10.31.09
145lb*7, ~170bpm (too much breaks at chest and at hang position)
145lb*7, 180+bpm (Better flow and form)
145lb*6, ~150bpm (scraped thumb on first rep, not getting deep squat, probably too heavy)

SJ (3 sets of :30 of EXPLOSIVE REPS w/20% bodyweight, 2:00 rest between sets)
10.22.09
+50lb*27, 174bpm
+50lb*27, 176bpm
+50lb*26, 171bpm (slowed down @ end of set)

10.26.09
+50lb*27, 175bpm
+50lb*26, 171bpm
+50lb*26, 170bpm (did 27 reps but went :03 overtime)

10.31.09
+50lb*27, ~170bpm (good explode and ROM)
+50lb*27, ~170bpm (same)
+50lb*27, ~170bpm (same)

Dips
10.22.09 (did bench dips since no dip handles available)
*26rep, 162bpm (palms facing backwards)
*20rep, 156bpm (palms facing backwards, noticed this pressuring shoulders)
*16rep, 152bpm (palms facing forward, shoulders felt a ton better this way triceps burnin'/tight)

10.26.09 (used dip handle bars in new gym!) (pecs felt a little sore today)
*11rep, 160bpm (elbows pointing out to sides on dip and feel very weak/tired)
*15rep, 162bpm (kept elbows closer to sides through dip and felt much stronger)
*11+1rep, 160bpm (failed)

10.31.09 (used dip bars)
*20rep, ~160bpm (good)
*19rep, ~170bpm (good finish)
*13rep, ~160bpm (long, slow attempt at last rep but failed)

Week 1

Swimming
Day 1/3
400-800 WU
10min rest
8x50 Stroke @ 3:00 (1-3 Relaxed Speed "Flow", 4-6 MAX INTENSITY, 7-8 Use Everything ya got!

Results
8x50 @ 3:00

Freestyle (from push)
10.13.09 - (27.62, 27.59, 27.76, 26.07, 26.81, 28.02, 27.96, 26.16) - AVG 27.25

Backstroke (from push)
10.16.09 - (28.34, 28.21, 28.27, 28.04, 28.96, 28.72, 29.58, 30.01) -AVG 28.14 (couldn't keep feet pointed without cramping)

Butterfly (from push)
10.18.09 - (27.93, 29.12, 28.76, 28.27, 29.36, 29.04, 29.56, 29.23) -AVG 28.90 (Improved, chest higher out of water, chin on surface during breath, feet/toes pointed on up kicks, no breathing off turn for high hips)

Lifting
Day 1/?
Hang Clean Press 2 sets of 40 sec, 2:00 rest between sets
Body Weight Squat Jumps 1 set of 45 sec

HCP
10.14.09 (forgot HR monitor)
125lb * 7 rep, ~160bpm
115lb * 8 rep, ~170bpm

10.16.09
135lb * 8 rep, 183bpm (hips not dipping low enough)
135lb * 8 rep, 187bpm (Hips improved, hard to balance and keep feet flat on ground)

10.18.09
145lb*8+1, 178bpm (great ROM and control)
155lb*5, 177bpm (paused before press for about 7 sec before last press)

Bodyweight SJ
10.14.09 (forgot HR monitor)
43rep, ~170bpm (didn't stop)

10.16.09
43rep, 160bpm (jumping higher than last time)

10.18.09
41rep, 171bpm (felt very explosive)

Foot & Ankle ROM

2009-11-01T13:21:00.011-06:00

Protocol: 3 Stretches are done daily for :30-:60seconds each (held until there is no more "stretch" felt in the maximum stretched position). Sretch1 is done using a board with surgical tubing or duck tape to stretch the ankle and the foot in a straight position. Stretch2 is done by standing on the TOP of the feet with big toes touching in the middle in a sickled position attempting to lay the outside edge of the feet flat on the ground. Stretch3 is done by reaching under the leg with opposite arm and puling the foot outward in a levering position to rotate the foot outward as far as possible.

1) foot parallel to leg

2) sickled foot

Jeff rouse

11.01.09

11.15.09

Workouts leading up to Fall Festival Meet

2009-10-16T23:46:00.000-05:00

09.21.09
6x50 Fly (w/dive from ledge)
(26.67, 28.71, 28.08, 29.08, 29.09, 29.02) AVG 28.44

09.22.09
6x50 Breast (w/dive from ledge)
(35.25, 35.18, 34.96, 35.42, 33.81, 34.79) AVG 34.90

09.23.09
6x50 Back (w/start from ledge)
(27.25, 28.57, 27.74, 27.96, 28.32, 28.00) AVG 27.97

09.24.09
6x50 Free (w/dive from ledge)
(23.70, 25.07, 24.22, 25.49, 26.50, 25.60) AVG 25.09

09.26.09
600 - 800 yds Choice warmup

1) 4 x 150's Breaststroke swims [15 sec rest and go]: do as fast a pace as you can
Breaststroke times (without 15sec rest included in times)
(2:01, 2:05, 2:08, 2:05) AVG 2:04.75 = 41.58/50yd

2) 5 x 100's Butterfly kicks alt by 25's: right side/ on back/ left side/ belly [15 sec rest and go as fast as you can but try to see what is the fastest interval, allowing yourself the 15 sec per swim]
Butterfly times (w/o 15sec rest included in times)
(1:14, 1:17, 1:20, 1:18, 1:16) AVG 1:17

3) 8 x 50's back single arm stroke drills alt by 25's w/ paddles [15 sec rest and go]

4) 12 x 25's Waterpolo stroke - do not rotate head side to side [25 sec rest and go]

200 - 400 yds easy warm down

10.05.09
6x100 Free
(29.08, 31.28)-60.36, (30.39, 30.61)-61.00, (29.34, 30.40)-60.25, (29.04, 30.36)-59.40, (29.48, 31.71)-61.19, (29.97, 30.94)-60.91 AVG (29.55, 30.88)-60.43
6x100 Fly Kick (calves and feet cramping on this set)
(82.40, 77.60, 76.88, 74.83, 76.91, 75.06) AVG 77.28=1:17.28

10.07.09
6x100 Back Swim
(68, 66, 65, 66, 66, 64) AVG 65.83 = 1:05.83
6x100 Free Kick
(93, 80, 79, 80, 80, 78) AVG 81.66 = 1:21.66
2x4x50 Fly Chute/DB @ 1:30
8x25 Breast from float @ 1:30

10.08.09
8x50 Free @ 3:00 finding optimal stroke count
24.81 - 11,16
24.50 - 13,16
25.75 - 12,14
28.66 - 12,14
26.00 - 11,16
25.80 - 12,17
26.52 - 12,16
28.99 - 11,14

Race Analysis

2009-10-09T09:17:00.003-05:00

50 Free (rxn time ~.6sec) (Personal Best Race: 21.8)

25yd: Dive->Breakout (3.40sec), 13strokes @ ~.87sec/cycle, lap time (9.90sec)
50yd: Push->Breakout(3.05sec), 17strokes @ ~.97sec./cycle, lap time(11.20)
Took one breath ~under flags on first 25, and another 6th stroke after turn

100 Free (rxn time ~.6sec) (Personal Best Race: 49.8)

25yd: Dive->Breakout (3.97sec), 10strokes @ ~1.08sec/cycle, Lap Time (10.24)
50yd: Push->Breakout (3.56sec), 12strokes @ ~1.25sec/cycle, Lap Time (12.18)
75yd: Push->Breakout (2.93sec), 14strokes @ ~1.27sec/cycle, Lap Time (13.00)
100yd: Push->Breakout(2.99sec), 15strokes @ ~1.35sec/cycle, Lap Time (13.45)
Breath 2nd stroke off turns and every other stroke (to the right)

100 Fly (rxn time ~.6sec) (Personal Best Race: 56.0)

25yd: Touch->Breakout (4.40sec), 6strokes @ ~1.05sec/cycle, Lap Time (10.67)
50yd: Touch->Breakout (5.62sec), 7strokes @ ~1.05sec/cycle, Lap Time (13.73)
75yd: Touch->Breakout (5.77sec), 8strokes @ ~1.14sec/cycle, Lap Time (15.02)
100yd: Touch->Breakout(4.87sec), 9strokes @ ~1.19sec/cycle, Lap Time (15.62)
Breath every stroke even first off turns

100 Back (rxn time ~.6sec) (Best on film: 56.6)

25yd: Dive->Breakout (4.48sec), 12strokes @ ~1.03sec/cycle, Lap Time (11.94)
50yd: Push->Breakout (3.43sec), 16strokes @ ~1.18sec/cycle, Lap Time (14.13)
75yd: Push->Breakout (2.60sec), 17strokes @ ~1.26sec/cycle, Lap Time (15.02)
100yd: Push->Breakout(2.37sec), 18strokes @ ~1.30sec/cycle, Lap Time (15.01)
Breath every 2 strokes

Improving Strength in Water

2009-08-09T23:59:00.003-05:00

Improving Pull/Push Strength & Max Power
------------------------------------------
-Parachute Swim/Pull: Requires less arm speed backward to encounter much higher amounts of resistance on the entire pulling/pushing surface.
-Paddle: Increases surface area of hand to improve strength in the weakest muscles of the shoulder since the hand is furthest from the body during all pulling/pushing actions
-????????????

Improving Kick Strength & Max Power
--------------------------------------------
- Ankle Weights: Improve strength at beginning of each up & down kick on free/back/fly kick and the beginning of the kick in breast kick
- Elastic Ankle Band: Improve strength at the end of each up & down kick since resistance in the band is at it's greatest when the feet move apart, does not help with fly or breast kick though.
- Stiff bladed Fin: improves fly free and back kick through the entire range of motion on each up/down kick
- Stationary Kick: Improves free/fly/back/breast kick strength by requiring less speed to encounter more resistance
- Vertical Kickboard: same as stationary

Pool Toys

2009-08-09T23:30:00.002-05:00

Ankle Weights
Tennis Ball (in hands)
Tether
Parachute
Bucket/Pulley
Hand Weights/Wrist Weights
Ankle Elastic Band
Brick (kick)
Stick (kick)
Medicine Ball (kick)
Paddles
Pull Buoy
Ball
Water bottle
Cup

Meet Schedule

2009-06-10T23:58:00.006-05:00

** IF YER THINKIN' BOUT WHAT YER' DOIN' YER DOIN' IT SLOW!!@$

January scy meet
200 IM - 2:02 (26, 29.5, 38, 28.5)
100 Free - 49.5 (24, 25.5)
200 Fly - 2:05.5 (27, 33.5, 33, 31)
100 Back - 54.9 (27, 27.9)
200 Free - 1:49.5 (25.5, 28.8, 28.5, 27)

100 Fly - 54.5 (26.0, 28.5)
200 Back – 1:59 (28, 31, 30.5, 29.5)
100 Breast - Break
50 Free - 22.0

SCY Goals:
50 Free (13 strokes, 17 strokes)
(9.80, 10.70)-20.50
Technical goals
* 50-60deg knee bend each kick
* time hand entry and pull initiation to minimize pulling time and
maximize hand movement forward each cycle
* Eyes looking down and neck very high out of water with butt under and
feet at surface
* Clean rigid dive entry with foot as far back as possible and leaning in for
shallow entry
* Fast breakouts

100 Free
(21.20, 24.70)-45.90

100 Back
(24.00, 26.60)-50.60

100 Fly
(23.20, 26.80)-50.00

July 23-26: LCM meet

W/U with MAX Power in each Dolphin Kick, W/U to produce MAX POWER each pull/kick, W/U max power pushoff and starts

For 100's kick power/speed into breakout and arm power for first 62.5 meters and use power legs last 37.5 meters
Deep off turns into a smooth breakout to get under waves
Find walls for turns at W/U

100 back: breath every 2, good goggles, stroke count maybe 38,40, max kick speed into breakouts, keep body position correct. Breakout at 5 sec on start & turn. 1cycle/1.25sec
Goal Time: (29.25, 59.25)

50 free: breath on 7th stroke and 20th strokes, 2 dolphin kicks and then max kick speed into SMOOTH breakout at 3.0sec, 44 strokes total, LUNGE Finish, 1cycle/0.95sec
Goal Time: 23.90

100 free: breath every 2, 2 dolphin kicks & max kick speed/power into SMOOTH breakout, 36,42 strokes, body position when tired, LUNGE Finish, (1cycle/1.15sec first 50, 1cycle/1.22sec second 50, breakouts at 4sec from dive and 3sec from turn)
Goal Time: (25.30, 53.92)

100 fly: POWER KICK into smooth breakouts, late breath timing esp when tired, 20, 22 stroke count (breath every stroke except 1st off breakouts) (1cycle/1.1sec first 50, 1cycle/1.2sec second 50) (about 5sec to breakout from beep, 5sec from touch to breakout off turn)
Goal Time: (27.60, 59.00)

Swim Races Log

2009-06-10T23:57:00.007-05:00

* Click the video a second time to go youtube to see what Lane I was in. I suppose I will improve this at some point if I find a simple way.
Older race videos can be found at
http://www.youtube.com/profile?user=elixirnova&view=videos
or
http://www.youtube.com/elixirnova

Increased muscle temperature, increases maximal power output capabilities of muscles and also decreased time to fatigue. Decreased muscle temperature decreased maximal power output capabilities and increased time to fatigue.
http://www.springerlink.com/content/x7q4260073271270/

Race Goals 10/10/09-10/11/09
100 Free - (24.0, 25.8) - 49.80
100 Fly - (27.0, 29.8) - 56.80
200 Back - (29, 31, 31, 30) - 2:01
50 Free - (10.4, 11.5) - 21.90
100 Back - (27, 28.9) - 55.90
100 Breast - (33.0, 36.0) - 1:09.80

Swim Technique

2009-06-10T23:56:00.026-05:00

Technique Goals

Weight to Height ratio affect on body depth during surface swimming (best applicable to freestyle and backstroke)
(note that water temperature has neglegible effect on body depth in water during surface swimming)

Ankle flexibility and ROM
"Our simulations and animations have shown that almost 90 percent of all the thrust — the propulsion — for the swimmers is coming from the part of the foot beyond the ankle."
a swimmer wants to whiplash his feet for maximum thrust
http://www.npr.org/templates/story/story.php?storyId=93566627

Michael Phelps' Ankle ROM

Underwater dolphin kick

balanced up/down wave from lower back and belly on down
maximum whip-like power on down THRUST
ALWAYS point feet & toes as far beyond parallel to shin as possible especially on up kicks.
~50deg knee bend each kick
Fingers, arms, shoulders, head, upper back, through bottom of rib cage stays perfectly straight/STIFF and HORIZONTAL, PARALLEL to SURFACE at all times.
Feet do not just kick up, the heels must also slide towards the butt to set up the next down thrust
Kick wave starts under the rib cage with SMALL amplitude
Water should feel heavy, seeming to RESIST the dolphin motion, when all other skills are performed correctly. This allows a large mass of water to be translated down the body to the tip of the feet to create a propulsive vortex. Greater mass of the vortex from fluent undulation and a stiff horizontal upper body, and the velocity of the whipping action of the toes determine the amount of propulsion created.
Feet and legs rotated inward into a sickled position on the down thrusts and back to straight position on up swaths.

Freestyle

40-60deg knee bend each kick with my ankle flexibility
Heels just break the surface with each kick
About 20deg body angle from chest to hips with neck dry and parallel to surface
AT MOST 5-10deg hip bend each kick, UPPER THIGH should be nearly PARALLEL to SURFACE AT ALL TIMES
Shoulders rotated on side until just after halfway through the pull
Hand is deep during pull for maximum water density being
Sever elbow bend (about 90degrees) at middle of pull (hand under belly button)
Move hand slow enough through the catch to get the forearm VERTICAL as early as possible
Use angular momentum at mid pull to the end of extension/push by reaching forward and backward with respective arms
Vertical forearm with SEVERE elbow bend middle of pull (hand under belly button)
ALWAYS point feet and toes at least parallel to shin, calves should feel resistance on upkick relative to intensity
Consistent resistance "feeling" through FULL RangeOfMotion of each PULL
Slight angle for underside of body (Hips to shoulder) (hips should NEVER be above shoulders
The hand should move forward after entry if performing a "knife-like" angled hand entry.

Backstroke

40-60deg knee bend each kick
Focus on consistent resistance through full RangeOfMotion of each pull, amount of resistance is relative to intensity
10-20degree body angle from chest to hips with CHEST as HIGH as POSSIBLE

Pull with elbow bend like swimming through tube fingers almost pointing up
outside shoulder width, pinky first entry
Head as deep as possible chin tucked in slightly
Feet should be deep enough to not break the surface, just slight "bubbling"
Shoulder out by finish of push and DRIVE the opposite hand in DEEP
Squeeze muscles along side at mid pull to add power and stretch other side out
Pointed feet/toes inward on knee extension portion of the kick.
ALWAYS point feet and toes, calves should feel resistance on downkick relative to intensity
pull/push should "throw the football" down to feet.
Hips lead rotation (Aaron's Hip Slide)
AT MOST 5-10deg hip bend each kick, UPPER THIGH should be nearly PARALLEL to TORSO AT ALL TIMES
Hand must move forward after entry and move forward after the push (slightly pausing @ each) to achieve max DPS and max pull power(heaviness), especially @ high turnover rate.

Dive

Rigid Entry(Angled down to slice through ONE hole)
Deeper Dive: Greater angle off block and greater angle into water
Shallower Dive: Shallower angle off block and shallower angle into water
Block gets jerked backwards so I EXPLODE FORWARD and set up the dive angle
Little splash
Throw arms forward after explosively jerking myself down and forward into entry angle

Back Dive

Pull up high out of water
Toes JUST UNDER surface before start
Explode backwards, pushing bar backwards with max power, then driving with legs
Rigid Entry through one HOLE

Butterfly

50-80 degree knee bend on each kick with heels just breaking the surface each kick
Chin stays just above surface during each breath
Chest dip & body wave to get lower back/hips up (dipping just below parallel to hips)
NIPPLES and BELLY BUTTON almost come OUT OF THE WATER by finish of push and 2nd KICK THRUST.
Keep thighs nearly PARALLEL to surface during "flying" until head and shoulders submerge leaving only the hands and elbows out of water
Hands always enter before elbows to promote a deep catch with hands
Let dip cause lower back to reach maximum arc and max hip bend (POP BUTT OUT)
Neck and arms stretched up until in sweep and the down kick/hip pop is finished
Sweep out pinkies over head, sweep in for pull/press
Use a quick recovery to create forward momentum and minimize sink time
Hands don't touch water until arms are shoulder width apart
ALWAYS point feet and toes, calves should feel resistance on up-kick relative to intensity
Head leads hands out and in (head always comes JUST BEFORE hands)
Hands must move forward at entry (slightly pausing) to maximize DPS and pull power potential at high turnover rates. KEEP PINKIES OVER HEAD WHEN GLIDING.

Breaststroke

Feet pointed out at beginning of each kick
hide feet and knees on recovery
Ride the line after each dip/kick with feet/toes pointed
Elbows just barely skim the surface on recovery
45deg knee bend for dolphin kick after hands begin to come apart
Shins PERPENDICULAR TO SURFACE before each kick using MAX KNEE BEND
Outsweep lasts until arms almost make a cross from above view
Pull hips forward and as high in water as possible on in sweep
Knees wide enough to allow feet to point perpendicular to body
Rotate knees out through the kick to finish with feet pointed to sides of pool

Photos from Swim.ee

Turns

Maximum power pushoff from each wall, momentum each lap is critical
Pause for a moment on each wall to get into a tight streamline and firmly PLANT feet
Feet up high on wall for a deep and longer underwater portion
Feet down lower for horizontal pushoff and shallow underwater portion
Push all the way until the toes are pointed, toes are last thing touching the wall

Nutrition

2009-06-10T23:55:00.008-05:00

USA Swimming estimated nutrition requirements on a training day

http://www.usaswimming.org/USASWeb/DesktopDefault.aspx?TabId=675&Alias=Rainbow&Lang=en
Calories (kcal) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3,785
Carbohydrate (g) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 880 - 977
Protein (g) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 166 - 176
Fat (g) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . <= 126

Workout (for workouts greater than 1hr in length)
Carbohydrate - 56g/32oz
Water - 4oz/15min
Protein - 13g/32oz
Sodium - 506/32oz
Potassium - 173/32oz

Post workout (start sipping ~20mins before end of workout)
Carbohydrate - 100+grams within the first 30-45mins
Water - 32oz within first hour after the workout
Protein - 30-40g within the first 30-45mins post workout

Experimental Results of glycogen stores and muscle breakdown for pre/during/post workout.
http://www.pubmedcentral.nih.gov/articlerender.fcgi?artid=2575187

"ORa meal" is a big deal
remember the 45 min window that I told you about?you cannot eat a meal right after practice and have it fully digest in less than 45 min. It is the most important nutritional habit because of its effect on training and recovery to drink, drink, drink a protein and carb supplement right after workout. That was the mistake the Kenyon sprinters mad3e this season - they ate dinner immediately following workouts rather than the pro/carb shake as a result they were not fully recovered enough to get best times. we train for best times not to win. Studies have clearly shown that complete glycogen resynthesius for just the next days workout does not occur unless the liquid protein/carb drink immediately follows workout

Sleep a bunch!!

Dec 2009 meet nutrition

Wake up @ 6:00-6:15
Take supplements
2 cups of strong coffee
High protein breakfast (probably 3eggs, bowl of cereal with plenty of milk and berries)
Take 5hr energy drink
General warmup at 6:45ish
So muscle milk sipping first 1st hr before first swim (100 fly)
8:00ish suggested sprint warmup
8:15ish cup of strong coffee
8:30ish first swim (100 fly)
etc...
& through entire day 3x12oz whole/2%Milk

Pre-Meet/During Meet
take 10 grams of glutamine 3 times tomorrow and for 2 more daysto replenish glutamine levels

Quoting from Dr John Ivy's book "Nutrient Timing": glutamine is involved in the triggering release of growth hormone and in the reuptake of sugars to make glucose. During prolonged intense exercise glutamine levels are depleted and run chronically low... Protein synthesis proceeds more quickly when muscle fibers are enlarged or swollen. Glutamine draws water and salt into muscle cells, therby expiditing protein synthesis...
an 8 gram dose has been demonstrated to be effective in promoting glycogen resynthesis

20g creatine/day for 3 days prior to any competition to reload muscle supplies. Spread out throughout day absorbs best on empty stomach or pre-workout w/carbs.
http://www.vitsdirect.co.uk/pdfs/swimmers.pdf

use 5 hr energy at beginning of meet sessions

Green tea throughout day for 1week before meet to clean body of toxins

up to 200mg(max) caffeine ~25-30mins before each race for repeated sprint/endurance capacity

~10g protein/hr during meet with carbs mixed in drink.

2010 Supplements

Supplements in order of priority:

1) Wheat Germ oil capsules (usually comes in 20 minim size)
take 3 caps, 3 times per day every day contains nutrients
like Octacosonal, which improves the utilization of oxygen in the
production of energy for endurance.

2) Lecithin capsules (usually comes in 1200 mg caps - try to get GNC's Triple Strength
take 3 caps, 3 times per day everyday if you don't - contains nutrients
like Choline, which are necessary to replenish the loss of neurotransmitters
that results from intense training.

3) The B-complex - take with breakfast and lunch daily

4) Co-q10 (100 mg 3 times per day with some fat)

5) Fish Oil capsules (3000 - 5000m of even mix of DHA and EPA)
take with the Co-Q10 as it will provide the fat

6) R-alpha Lipoic Acid (200 mg, 3 times daily)

7) Vitamin C - 1000mg 3 times daily

8) Vitamin E - mixed tocopherols - 400 IU's, 3 times daily

9) Leg supplement - Calcium for muscle contraction - Magnesium for nerve con-
duction and repair - responsible for the proper maintenance of most
the body's energy processes.

10) Isopure whey protein powder - 40 grams in place of or 2 hrs after breakfast daily,
40 grams sipped during the last 20 min of each practice and
40 grams at least 2 hrs after dinner and right before bed.
Must take with at least 25 grams of fast absorbing carbs (gatorade)

11) Creatine - 5 mg daily before practice with fast acting sugar

12) Quercetin - boosts endurance by stimulating the creation of
additional mitochondria in muscle and nerve cells.

13) Beta-Alanine

General List of Training supplements

-Vitamin E w/mixed tocopherols 400IU 3xdaily

-Vitamin B-100 Complex after lunch or breakfast

-Wheat Germ Oil

http://www.liebertonline.com/doi/abs/10.1089%2F109662003772519903

-Creatine (~5g/day mainten~20g/day for 3days to load)

http://www.ncbi.nlm.nih.gov/pubmed/9407259

http://www.vitsdirect.co.uk/pdfs/swimmers.pdf

-Lecithin

-Sports Legs (Cal/Mag/D3 supp)

-Fish Oil with high EPA/DHA 3xdaily

http://www.zonediet.com/

-Esterized Vitamin C w/Bioflavanoids (1g 3xdaily)

- R-ALA (200mg 3xdaily)

-Vitamin D (from sunlight!)

-Beta Alanine(2g 3xdaily)

-Green Tea

-CoQ10

-Prunes/Cranberries/Pomegranite/Blueberries/etc. (antioxidants)

-Electrolytes (salts and potassium consistently)

2009 Summer workouts

2009-06-10T23:35:00.046-05:00

"capillary changeswere proportional to muscle fiber growth"
http://jap.physiology.org/cgi/content/abstract/81/5/2004

Swim
Day 1/4
WU
6x(100stroke, 100 easy) @ 5:00 test set
8x(100+25yd/week) @ :05-:10 Rest Interval
10x50 free @ 1:20 hypoxic
CD

Day 3/6/7 Off

Day 2/5
2500yd drill (with each drill start with equipment then move to no equipment)
400+yd sprinting (sets of 4x12.5 @ :45(w/equip) or :25 (w/o equip), or 25's @ 1:30)
10x50 Kick @ 1:00 Sprint
10x50 Free @ 1:20 Hypoxic

Test Set Results
6x(100 stroke max power broken @ the 50 for :10-:15sec, 50 back kick easy, 50 back swim easy) @ 5:00

Butterfly
06.16.09 From Push w/drag suit
(27.41, 32.81)-60.02, (30.41, 36.10)-66.51, (29.76, 40.18)-69.94, (31.68, 40.05)-71.73, (37.09, 43.27)-80.36, (35,02, 40.97)-75.99 AVG (31.90, 38.90)-70.80

06.27.09 From push w/drag suit
(26.70, 33.38)-60.08, (28.86, 32.37)-61.24, (30.44, 33.25)-63.69, (32.38, 36.21)-68.58, (32.26, 36.40)-68.65, (31.72, 35.04)-66.76 AVG (30.39, 34.44)-64.83

07.08.09 From push w/drag suit
(26.41, 32.33)-58.74, (27.81, 31.46)-59.27, (29.11, 32.51)-61.62, (29.69, 34.22)-63.91, (29.63, 32.62)-62.25, (29.00, 33.09)-62.09 AVG (28.61, 32.71)-61.32 accidently did an extra (29.96, 36.22)-66.18

07.28.09 From Push (first day back after sectional meet)
(28.74, 34.09)-62.83, (30.72, 35.40)-66.12, (33.20, 38.21)-71.41, (32.17, 37.57)-69.74, (31.86, 37.38)-69.24, (32.54, 35.70)-68.24 AVG (31.54, 36.39)-67.93

08.10.09 From push w/drag suit
(27.18, 33.13)-60.31, (29.06, 38.68)-67.74, (32.49, 40.69)-73.18, (30.97, 41.05)-72.02, ( 33.95, 41.87)-75.82, (31.93, 39.14)-71.07 AVG (30.93, 39.09)-70.02

08.31.09 From push w/drag suit (stomach full again... indigestion)
(26.96, 33.76)-60.72, (30.21, 42.92)-73.12, (31.63, 38.99)-70.62, (33.35, 42.03)-75.38, (34.39, 42.57)-76.96, (32.13, 44.51)-76.64 AVG (31.45, 40.80)-72.25

09.30.09 From push w/drag suit (feeling relaxed from not lifting in a while)
(29.34, 30.96)-60.31, (30.17, 33.44)-63.61, (32.05, 35.31)-67.36, (32.24, 33.24)-65.50, (30.78, 34.13)-64.91, (31.50, 35.12)-66.62 AVG (31.01, 33.70)-64.71

Backstroke
06.09.09 From push (at 8am practice)
(26.96, 40.32)-67.28, (32.15, 33.97)-66.12, (35.99, 38.43)-74.42, (31.91, 40.62)-72.53, (35.33, 41.99)-77.33 (37.02, 37.63)-74.66 AVG (33.23, 38.82)-72.05

06.19.09 From push w/drag suit scm (bubbles are shedding mid pull, need continuous power through entire pull and push)
(32.09, 36.73)-68.83, (34.84, 41.04)-75.88, (38.11, 41.72)-79.83, (34.24, 37.60)-71.84, (34.68, 39.35)-74.02, (33.43, 41.02)-74.45 AVG (34.57, 39.42)-73.99 = 66.30 scy

07.03.09 From push w/drag suit scy
(28.93, 32.74)-61.67, (30.52, 33.30)-63.82, (28.97, 32.18)-61.15, (30.15, 32.72)-62.86, (31.49, 32.17)-63.66, (30.91, 32.80)-63.51 AVG (30.16, 32.65)-62.81

1 week before sectionals From Push w/drag suit
(27.30, 32.59)-59.89, (28.74, 32.34)-61.08, (28.75, 29.42)-58.17, (28.12, 29.80)-57.92, (29.16, 35.58)-64.74, (28.97, 31.99)-60.96 AVG (28.50, 31.95)-60.45

08.07.09 From push scm
(28.46*=25.50scy, 37.07)-65.53, (33.57, 38.79)-72.36, (35.55, 37.96)-73.51, (36.74, 40.32)-77.06, (35.88, 37.15)-73.03, (35.24, 37.01)-72.25 AVG (34.24, 38.05)-72.29 = (30.68, 34.09)-64.77scy

08.26.09 From push (stomach cramping, too much food before workout)
((12.14 to feet@ 25)25.57, 33.28)-58.85, (27.63, 32.93)-60.56, (29.01, 33.04)-62.05, (28.75, 31.70)-60.45, (28.98, 33.41)-62.39, (29.28, 31.91)-61.19 AVG(28.20, 32.71)-60.91 extra 50 after workout when stomach was better - (12.45, 13.70)-26.15

09.xx.09 from push

Breaststroke
08.03.09 from push
(35.59, 41.68)-77.27, (37.66, 43.18)-80.84, (37.23, 42.63)-79.86, (35.68, 43.86)-79.54, (38.91, 47.73)-86.64, (43.16, 44.46)-87.62 AVG (38.04, 43.92)-81.96

08.21.09 from push scm
(39.11, 44.73)-83.84, (39.94, 44.12)-84.06, (39.96, 43.83)-83.79, (42.81, 44.46)-87.27, (42.75, 43.14)-85.89, (42.49, 43.97)-86.46 AVG (41.18, 44.04)-85.22 = (36.90, 39.46)-76.36 scy

09.xx.09 from push scy
(36.39, 38.42)-74.81, (36.48, 38.73)-75.21, (36.17, 38.46)-74.63, (37.30, 39.98)-77.28, (38.71, 40.20)-78.91, (37.88, 40.01)-77.89 AVG (37.16, 39.30)-76.46

Freestyle
06.12.09 from push w/drag suit
(24.95, 30.55)-55.50, (26.10, 32.24)-58.34, (28.37, 35.62)-63.99, (29.43, 35.97)-65.41, (28.86, 35.28)-64.14, (27.88, 34.86)-62.74 AVG (27.60, 34.09) 61.69

06.22.09 from push w/drag suit (tried straight arm recovery on this set)
(25.30, 32.70)-58.00, (28.99, 31.60)-60.59, (27.25, 32.05)-59.30, (28.14, 32.43)-60.57, (27.35, 30.01)-57.36, (28.77, 30.81)-59.58 AVG (27.63, 31.60)-59.23

07.02.09 from push w/drag suit (w/straight arm recovery, too much thinking made me slow probably)
(25.13, 31.85)-56.98, (27.79, 34.07)-61.86, (29.94, 33.39)-63.33,
(30.24, 35.33)-65.57, (30.21, 32.48)-62.69, (28.64, 31.37)-60.01 AVG(28.66, 33.08)-61.73

07.14.09 from push w/drag suit scm (w/straight arm recovery except on number 3)
(26.99, 37.27)-64.26, (28.46, 38.32)-66.78, (32.91, 39.68)-72.59, (33.36, 36.22)-69.58, (34.87, 36.39)-71.26, (30.46, 37.16)-67.62 AVG (31.18, 37.51)-68.69 = scy (27.94, 33.61) -61.55

08.12.09 from push w/drag suit scm
(29.07, 36.11)-65.19, (31.65, 36.21)-67.86, (32.09, 34.52)-66.61, (33.12, 37.15)-70.27, (31.89, 33.81)-65.70, (31.53, 34.81)-66.34 AVG (31.56, 35.44)-67.00 = scy (28.28, 31.75)-60.03

09.06.09 from push
(24.30, 29.17)-53.47, (26.85, 32.13)-58.98, (28.29, 33.55)-61.84, (29.74, 32.22)-61.96, (28.28, 32.22)-60.50, (28.73, 30.15)-58.88 AVG (27.70, 31.57)-59.27

Sprint Kick Sets
10x50 @ 1:00 sprint
Butterfly
06.13.09 on side (40, 43, 47, 50, 55, 56, 50, 50, 48, 46) AVG 48.50 scm = 43.46 scy
06.25.09 on side (33,34,34,34,35,35,35,36,36,37) AVG 35
07.xx.09 on side (34,35,34,34,36,34,35,35,38,37) AVG 35.2
07.16.09 on side (32,34,35,35,35,36,36,37,37,34) AVG 35.1
07.30.09 on side (35,34,35,36,40,38,39,40,40,36) AVG 37.3
08.24.09 on side (34, 33, 34, 34, 35, 35, 36, 37, 37, 38) AVG 35.3 (Vastus Medialis very tight after first 4)
09.03.09 on side (37, 38, 37, 36, 38, 41, 42, 41, 37, 37) AVG 38.4scm = 34.41scy (worked on increasing resistance on each up and down kick by keeping from rib cage up straight and letting a wave ripple to my toes with 45-50deg knee bend)

Backstroke
06.20.09 (38, 41, 40, 41, 44, 46, 45, 45, 47, 43) AVG 43.00 scy
06.28.09 (41.15, 39.65, 40.29, 41.11, 42.80, 44.81, 44.20, 43.99, 43.49, 41.86) AVG 42.33 scm = 37.93 scy
08.19.09 (39, 42, 41, 42, 46, 44, 51, 52, 45, 47) AVG 44.9 scm = 40.23 scy
09.02.09 (33, 33, 33, 35, 35, 35, 37, 40, 39, 39) AVG 35.9 scy

Breaststroke

Freestyle
07.03.09 (36,35,34,36,36,36,37,36,35,36) AVG 35.7
08.04.09 (39, 42, 40, 43, 43, 43, 44, 44, 42, 40) AVG 42 scm = 37.63 scy
08.27.09 (32, 33, 33, 35, 35, 36, 35, 33, 33, 35) AVG 34.0

Aerobic Kick Sets
8x125 on an interval with :05-:10 rest, adding 25yd to each distance each week till 200yd
Butterfly on side
06.19.09 8x150 @ 2:40 scm (first 2 were on 2:30) = 1:46 / 100m = 1:35 / 100yd
8x200 fly kick on side @ 3:00 = avg 1:32.5/100yd
08.03.09 2x200 @ 3:00 + 6x200 @ 3:20 = avg 1:37.5/100yd
09.10.09 1x200 @ 3:00 + 1x200 @ 3:05 + 2x200 @ 3:10 + 2x200 @ 3:20 + 2x200 @ 3:30 = avg 1:37.8/100yd

Backstroke
06.14.09 8x125 @ 2:10 (last 2 went 2:00) = 1:44 / 100yd
06.27.09 8x175 @ 2:50 (first 2 were 3:10) = 1:37 / 100yd
07.14.09 3x200 @ 3:40 + 5x200 @ 3:50 scm = 1:53.12/ 100m = 1:41.3 /100yd
09.03.09 8x200 @ 3:05 = 1:32.5/100yd
09.30.09 1x200 @ 3:05 + 2x200 @ 3:10 + 5x200 @ 3:15 = 1:36.25/100yd (+extra 100 went 1:16 since I had cramps in my left calf on most of the 200's... and couldn't perform well)

Breaststroke
07.05.09 8x200 @ 4:00 = 2:00 / 100yd (quads burning and locking up....)
07.28.09 2x200 breast kick w/board @ 4:00 + 4x200 streamlined @ 3:30(moderate) + 2x200 streamlined @ 3:00 (kicked heels back as fast as possible HR 160+) = 1:41.25/100yd
08.28.09 1x200 @ 3:00 + 4x200 @ 3:10 + 2x200 @ 3:20 + 1x200 @ 3:30 = 1:36.9/100yd
09.15.09 3x200 @ 3:20 + 2x200 @ 3:15 + 2x200 @ 3:10 + 1x200 @ 3:05 = 1:33.4/100yd

Freestyle on side (alternate sides each lap)
8x125 @ 2:10 = 1:44 / 100yd
06.22.09 8x175 @ 2:50 = 1:37 / 100yd
2x200 @ 2:50 + 6 @ 3:00 = 1:29 / 100yd
08.17.09 2x200 @ 3:15 + 6x200 @ 3:20 = 1:39 / 100yd (quads & hamstrings tight/sore)
09.05.09 1x200 @ 2:35 + 1x200 @ 2:45 + 4x200 @ 2:55 + 2x200 @ 3:00 = 1:26.25/100yd

Weights
Day 1/4
Single Arm dumbbell Hang Clean Press (3 sets of 1:00, with 3:00 rest between sets)
Leg Curl or Pulsing Stiff leg deadlift (5 sets of 30 reps, with 2:00 rest between sets)
Squat Jumps (2-3 sets of :90 non stop)
Lunge Walk with Dumbbell curls (1 set of 2:00)

Day 2/5
Incline Pec Flies (2 sets+1set/week of alternating 14 reps and :30 rest, reaching failure at 1:15-1:30)
Kneeling Straight Arm Press Downs w/open fist (same regimen as pec flies only 2 sets is max)
Lunge Walk with Dumbbell curls (2 sets of 2:00)

Single Arm alternating dumbbell Hang Clean Press (1 rep = 1 right + 1 left)
06.03.09
90lb*6, ?
90lb*5, 173bpm (too slow)
90lb*6, 183bpm (too deep, lower back getting tight)

06.06.09
90lb*4.5, 172bpm (heels coming up on squat)
90lb*6.5, 177bpm
90lb*6.5, 187bpm

06.09.09
90lb*7, 176bpm (wrist getting hit by weight on switch)
90lb*7R+7L, 180bpm (not alternating since wrist hurts)
90lb*7R+7L, 189bpm (Good!)

06.12.09
95lb*7R+7L, 180bpm (went 5sec over)
95lb*6R+6L, 185bpm
95lb*6R+6L, 188bpm (went 5sec over)

06.19.09
90lb*7L+8R, 178bpm
100lb*6L+5R, 184bpm (hard to press)
100lb*6L+5R, 186bpm (failure on press)

06.23.09
90lb*7R+7L, 177bpm
90lb*6R, 158bpm (asthma bad, stopped)

06.27.09
100lb*6R+5L, 178bpm (too heavy to press effectively)
90lb*7R+7L, 184bpm (not flowing between reps)
90lb*8R+7L, 188bpm (form not so good)

06.31.09
90lb*8R+7L, 183bpm (good form)
90lb*6L+6R, 183bpm (shoulders tightening up)
90lb*7R+6L, 188bpm (deltoids burning)

07.05.09
90lb*8L+8R, 181bpm (good form)
90lb*8L+8R, 187bpm (deltoids tightening up)
90lb*8L+1R+7R, 188bpm (lost balance)

07.08.09
100lb*8R+7L, 173bpm (heels came up a bit on squat)
100lb*7R+6L, 186bpm
100lb*5L+6R, 183bpm

07.14.09
90lb*8L+8R, 188bpm (very tired!)
90lb*8L+3R+3R, 187bpm (bad flowing)
90lb*7L+7R, 192bpm (body aching)

07.29.09
90lb*8L+9R, 184bpm (good ROM)
90lb*8L+8R, 187bpm
90lb*8L+6R, 180bpm (tired feeling)

08.03.09
100lb*8L+7R, 178bpm
100lb*7L+7R, 184bpm (poor form)
100lb*7L+7R, 191bpm

08.07.09
100lb*8L+8R, 182bpm (good form!)
100lb*8L+8R, 189bpm (weak leg drive into press)
100lb*7L+2R+3R, 181bpm (very painful, stopped too much)

08.13.09
100lb*8L+8R, 187bpm (stomach discomfort today...)
100lb*8L+8R, 190bpm (Squat form not too good)
100lb*8L+8R, 193bpm (stomach distracting)

08.18.09 (hr monitor broken)
100lb*8L+9R, 190-200bpm
100lb*8L+8R, 190bpm+ (last reps bad)
100lb*6L+8R, 190bpm+ (last L reps bad)

08.21.09
100lb*8L+8R, 172bpm
100lb*8L+9R, 192bpm (not explosive into press)
100lb*7L+7R, 186bpm (feeling extra tired today from swim workout)

08.27.09 (max dumbbell size is 95lb @ rolla)
95lb*9L+8R, 180bpm (very hot in gym and I feel tired)
95lb*7L+9R, 180bpm (very tired feeling)
95lb*3L+5L+7R,... (very achy all over, too heavy for today maybe)

09.06.09
90lb*8L+8R, 178bpm
90lb*8L+8R, 181bpm
90lb*8L+7R, 181bpm (very tired/weak feeling)

09.11.09
90lb*9L+8R, 172bpm (great control)
95lb*8L+5R, 176bpm (weak pull)
90lb*8L+7R, 180bpm (sloppy form)

09.16.09
95lb*8L+9R, 177bpm
95lb*8L+8R, 177bpm
95lb*8L+3R+2R, 178bpm

09.26.09
100lb*8L+8R, 181bpm (good)
100lb*8L+3+2R, 181bpm (leaning on right press, bad)
90lb*4L+5R, 168bpm (grip is weak)

10.01.09
95lb*8L+8R, 177bpm (not droppin hips)
95lb*8L+7R, 182bpm
95lb*8L+5R, 182bpm (shoulders/grip tightening up)

Laying Leg Curl
06.03.09
55lb*30, 150bpm (burning!)
50lb*30, 161bpm
50lb*18+40lb*12, 148bpm (failing)
45lb*22+35lb*8, 152bpm
40lb*18+30lb*12, 154bpm (bad rep speed on last 2 sets)

06.09.09
45lb*30, 148bpm
40lb*24+30lb*6, 135bpm
30lb*16+14, 130bpm (super tight)
30lb*30, 140bpm (explosive and not controlled speed)
30lb*23+7, 134bpm

06.23.09
30lb*30, 116bpm
30lb*30, 116bpm
30lb*30, 126bpm
30lb*30, 125bpm
30lb*30, 126bpm (very tight by end of set)

07.08.09
35lb*25+5, 134bpm
30lb*30, 144bpm
30lb*30, 144bpm (hamstrings burning/tight)
30lb*30, 146bpm
30lb*30, 147bpm

08.03.09 (on seated machine instead of laying at different gym)
40lb*30, 119bpm
70lb*30, 112
70lb*30, 119
70lb*30, 117
70lb*30, 129 (burning!!)

08.13.09
35lb*30, 151bpm (burn @ end)
35lb*30, 149bpm (bad ROM)
35lb*30, 154bpm (good)
35lb*30, 157bpm (good)
35lb*29.5, 159bpm (failed @ end)

08.21.09 (ymca seated machine again)
70lb*30, 129bpm
75lb*30, 137bpm
75lb*30, 138bpm (last 6 intense burning!)
75lb*30, 141bpm (same as above)
75lb*30, 147bpm (same as above, great finish though)

09.11.09 (lying leg curl ROLLA)
40lb*30, 144bpm
40lb*30, 148bpm (last 5 reps tightening up)
40lb*26+4, 142bpm
30lb*30, 133bpm (easy)
35lb*27+3, 139bpm (very tight @ end)

09.26.09 (seated @ ymca)
75lb*30, 130bpm
80lb*30, 128bpm
85lb*30, 128bpm
85lb*30, 131bpm (burning!)
90lb*30, 132bpm (painful!!)

Pulsing Stiff Leg Deadlift
06.06.09 (used straps)
95lb*30, 149bpm
145lb*30, 160bpm
195lb*22+8, 165bpm (lower back getting tight)
195lb*26, 158bpm
195lb*30, 163bpm

06.12.09 (no straps)
175lb*30, 173bpm
175lb*30, 173bpm
175lb*25+5, 170bpm (grip failing)
175lb*15+9, 170bpm (grip failed, lower back felt fine though)

06.19.09 (w/straps)
185lb*30, 170bpm
205lb*30, 178bpm (leaning back past vertical with shoulders)
215lb*30, 183bpm (good form)
215lb*30, 184bpm (shakey at end)
225lb*21+8, 179bpm (very shakey, couldn't press hips forward on last rep)

06.27.09 (w/straps)
225lb*30, 177bpm
225lb*30, 173bpm
225lb*30, 178bpm
225lb*17+7, 174bpm (poor form, failing)
205lb*30, 174bpm (good ROM in hamstrings)

07.05.09 (w/straps)
235lb*30, 179bpm (good ROM)
255lb*30, 182bpm
255lb*30, 182bpm
255lb*30, 177bpm (hard to maintain ROM and form)
255lb*27+3, 182bpm (grip failed)

07.14.09 (w/straps except last set my wrists were getting torn up from straps so I took em off)
245lb*30rep, 171bpm (form ok)
245lb*30rep, 177bpm (good ROM)
245lb*28rep, 174bpm (grip failed)
245lb*30rep, 172bpm (tightened my straps)
245lb*10+3, 156bpm (no straps)

07.29.09 (w/straps)
245lb*30, 163bpm
245lb*30, 171bpm
245lb*30, 169bpm
245lb*30, 172bpm
250lb*13+2, 156bpm (grip failed)

08.07.09 Friday (w/straps)
265lb*30, 178bpm (good form)
265lb*30, 177bpm (too slow, lower back starting to burn)
245lb*7, (lower back too tight to go on)

08.18.09 w/straps
255lb*30, 160bpm (poor form)
255lb*30, 169bpm (lower back tightness)
255lb*8+23, 170bpm
235lb*30, 180bpm (lower back tight)
235lb*30, (not sure if I am doing them right?)

08.27.09 w/straps & deadlift bar @ rolla
355lb*10, 178 (put on extra by accident, bad speed and form wasn't perfect)
245lb*30, 173bpm (ok ROM)
265lb*15+15, 180bpm (good form)
245lb*15, 176bpm (feeling very fatigued)
225lb*15+6, 172bpm (cannot hold speed or form)

09.06.09
235lb*30, 173bpm (good ROM)
265lb*30, 174bpm (just above knees ROM)
275lb*30, 176bpm
295lb*21+9, 170bpm (grip failing)

09.16.09 (w/straps)
275lb*30, 177bpm
275lb*30, 185bpm
295lb*16+2, 177bpm (posture failing/hams failing)
275lb*16, 165bpm (horrible form)
225lb*20+6, 164bpm (grip slipping)
405lb*1 (couldn't keep posture during initial part of the lift, but finished the rep!)

10.01.09
225lb*30, 176bpm (great ROM below knee now!)
245lb*25+5, 173bpm (tight)
265lb*30, 167bpm (good, just below knee ROM)
285lb*20+3, 167bpm (hams/glutes failing)
245lb*22+8, 169bpm (below knee still, but slow)

Squat Jumps (:90)
06.03.09
53reps, 171bpm
53reps, 178bpm

06.06.09
64reps, 168bpm
58reps, 174bpm

06.10.09
70reps, 181bpm
64reps, 179bpm (stopped too much at end when quads burning)

06.19.09
57reps, 176bpm (burning all over legs, too many stops)
65reps, 184bpm (4 stops, bad jump height)
55reps, 177bpm (too many stops, legs are very tight and heavy, failing on last couple squats)

06.23.09
70reps, 170bpm
63reps, 160bpm (5 stops)
43reps, 154bpm (shakey by end of last set)

06.27.09
60reps, 174bpm (2 stops)
68reps, 180bpm (2 stops)
45reps, 172bpm (4 stops)

06.31.09
64reps, 146bpm (quads burning and failing)
stopped since hamstring was feeling sore

07.05.09
63reps, 173bpm (4 stops, kept reaching failure at end)
54reps, 168bpm (4 stops, hard to stand up by end of set)
46reps, 174bpm (5 stops)

07.08.09
74reps (1 stop) (didn't get HR reading....)
56reps (3 stops)
54reps (4 stops)

07.29.09
73reps, 173bpm (3 stops)
67reps, 176bpm (2 stops) (jump height low @ end)

08.07.09 Friday
44rep+12rep+18rep, ??hr
50rep+13rep+10rep, ??hr

08.13.09
55rep+9rep+8rep, 177bpm (gave up too soon on 1st attempt)
40rep+14rep+9rep, 170bpm (tight)
38rep+20rep+7rep, 176bpm (bad explosiveness)

08.18.09
28rep+8rep+13rep+10rep, (hams/quads still have DOMS from last leg workout)
stopped...

08.27.09
52rep+9rep+6rep, 169bpm (very hot and sweat dripping)
39rep+11rep+9rep, 168bpm (even more dripping sweat)

09.06.09
34rep+4+6, 166bpm (very slow)
too fatigued/tight...

09.11.09
54rep+17, 160bpm (great depth jump wasn't very high)
35rep+8+9, 159bpm (super slow last 2 portions)

09.16.09
51rep+12+3, 167bpm (quads burning)
45rep+13+7, 169bpm (slow, but good ROM)

09.26.09
56rep+13, 157bpm (super tight)
43rep+9+11, 154bpm (bad speed)

10.01.09
54rep+12, 170bpm (incredibly tight/painful!)
50rep+14+4, 168bpm (quads super painful)

Lunge Walk with alternating dumbbell bicep curl
06.04.09
20's*36, 192bpm

06.09.09
20's*37, 183bpm

06.10.09
20's*36, 183bpm

Lunge Walk with alternating dumbbell arm clean and press (2:00)
06.13.09
30's*19, 166bpm
30's*16, 168bpm (quads burning, feet * hands weak feeling)

06.20.09
30's*18, 175bpm (too slow between lunges)
30's*16, 179bpm (shakey and tight)

06.25.09
30's*18rep, 160bpm (very tight)
30lb*14rep, 161bpm (shakey)

06.29.09
30lb*17, 164bpm
30lb*16, 173bpm

07.03.09
25's*21, 175bpm (shakey, legs burning, left shoulder felt odd)
25's*10+6, 173bpm, failed on press before time was up (about at 1:50)

07.07.09
25's*16, 166bpm (deltoids and biceps are fatigued)
25's*14+4, 165bpm (failure with left deltoid and upper bicep

07.16.09
25's*21, 171bpm
25's*18, 168bpm (good form)

07.31.09
25's*19, 174bpm
25's*20, 178bpm (improved flow on 2nd set)

08.05.09
25's*20, 175bpm (left arm press was hard, right was easy)
30's*8+3+4, 174bpm (too heavy)

08.09.09
30's*20, 174bpm
30's*20, 191bpm (Good form)

08.13.09
Skipped, since legs were too stiff from DOMS from previous workout

08.19.09
30's*21, 167bpm (good jerk power!)
35's*16, 181bpm (wobbly on lunge)

08.25.09
35's*14, 180bpm (took way too much time between reps)
30's*12+6, 184bpm (very painful/tired all over)

08.28.09
30's*18, 173bpm (right quad burning when in front)
30's*19, 176bpm (both quads burning in lunge and forearms burn)

09.03.09
35's*18, 168bpm, (left press weak)
35's*17, 182bpm (hard to stay stable/balanced)

09.09.09
30's*21, 179bpm (good control)
30's*21, 183bpm (shakey)

09.14.09
35's*18, 177bpm (wobbly)
35's*16, 184bpm (tight)

10.02.09
30's*17, 168bpm (hands/forearm burning)
30's*16, 171bpm (left grip super tight)

Incline Pec Flies (1/0/1/0 tempo)
06.04.09
25's*2sets+30's*1set, 2:25 to complete
35's*1set+5rep, 1:15, 152bpm
35's*1set+6rep, 1:28, 156bpm

06.10.09
40's*1set+13, 1:44
40's*1set+8, 1:35, 152bpm

06.13.09
40's*1set+13.5rep, 1:40, 130bpm (worked on keeping shoulder blades together)
45's*1set+6rep, 1:25, 145bpm

06.18.09
45's*1set+9rep, 1:23, 130bpm
45's*1set+5rep, 1:21, 136bpm
45's*1set+4rep, 1:17, 1:39bpm

06.20.09
50's*1set+5rep, 1:21, 161bpm (bad rep speeds)
50's*13rep+5.5rep, 1:20, 163bpm (failing and rep speed bad)
45's*10rep+5, 1:28, 160bpm (very tight)

06.25.09
50lb*1set+7rep, 1:28, 127bpm
45lb*1set+1rep, 1:04, 115bpm
55lb*1set+3rep, 1:23, 120bpm

06.29.09 (started keeping elbow angle > 120deg)***
45lb*1set+12rep, 1:23, 120bpm
45lb*1set+7rep, 1:16, 125bpm
40lb*1set+7rep, 1:18, 128bpm
40lb*1set+8rep, 1:22, 131bpm

07.03.09 (elbow angle =>120deg)
45lb*1set+12rep, 1:24, 137bpm
45lb*1set+9rep, 1:23, 141bpm
45lb*1set+8rep, 1:24, 148bpm (right shoulder front & back were tight)
45lb*1set+5rep, 1:16, 146bpm (front of shoulder the tightest)

07.07.09
40's*1set+12rep, 1:26, 139bpm (increased elbow angle to about 140deg, was doing about 100deg)
40's*1set+5.5rep, 1:21, 147bpm
40's*1set+6rep, 1:18, 144bpm
40's*1set+8rep, 1:28, 163bpm (last couple reps very slow)

07.16.09 Thursday
45's*1set+6rep, 1:24, 141bpm
45's*8rep, failed...
40's*1set+5rep, 1:15, 130bpm
40's*1set+8rep, 1:20, 137bpm
40's*1set+5rep, 1:25, 144bpm

07.31.09
40's*1set+10rep, 1:27, 138bpm (elbows going below chest level causing pain on press)
40's*1set+8rep, 1:25, 142bpm (better ROM)
40's*1set+8rep, 1:26, 144bpm
40's*1set+7rep, 1:25, 148bpm
40's*1set+6rep, 1:22, 153bpm

08.05.09
45's*9rep+10rep, 129bpm (horrible form and control)
40's*1set+9rep, 1:23, 149bpm (great form)
40's*1set+7rep, 1:21, 151bpm
40's*1set+5rep, 1:19, 150bpm
40's*1set+7rep, 1:25, 151bpm (slower speed @ end of last set)

08.09.09
40's*1set+14rep, 138bpm (too slow @ end)
40's*1set+8rep, 1:20, 144bpm
40's*1set+8rep, 1:21, 147bpm
40's*1set+7rep, 1:21, 146bpm (last few had bad form)
40's*1set+8rep, 1:22, 155bpm (good finish)

08.15.09 (HR monitor broken)
40's*1set+1set+8rep, 1:23 to finish 2 sets
40's*1set+1set, 1:25
40's*1set+1set, 1:27
40's*1set+13rep, 1:30
40's*1set+10rep, 1:26

08.19.09
45's*1set+5rep, 1:25, 152bpm (poor rep speed)
45's*1set+6rep, 1:23, 153bpm (too slow & bad ROM)
40's*1set+10rep, 1:25, 165bpm (great form & speed)
40's*1set+9rep, 1:26, 166bpm (good)

08.25.09
40's*1set+1set, 1:24, 156bpm
40's*1set+1set, 1:21, 157bpm (a bit too quick)
50's*1set+9rep, 1:23, 166bpm (rep speed too slow @ end)
50's*1set+6rep, 1:23, 164bpm (same as last)
45's*1set+6rep, 1:28, 164bpm (all good except last rep)

08.28.09
45's*1set+1set, 1:26, 156bpm (good ROM throughout)
50's*12rep+4rep, 1:15, 146bpm (too heavy)
45's*1set+9rep, 1:24, 151bpm
45's*1set+12rep, 1:28, 152bpm (failing speed @ end)
45's*12rep+6rep, 1:22, 150bpm (too heavy for last set)

09.03.09
45's*1set+1set, 1:28, 158bpm
45's*1set+1set, 1:28, 159bpm
55's*10rep+5rep, 1:13, 152bpm (good ROM)
45's*1set+1set, 1:27, 156bpm (Very BIG ROM, great!)
45's*1set+10rep, 1:27, 149bpm (good ROM again)

09.09.09
55's*1set+6rep, 1:24, 139bpm (good ROM)
55's*1set+7rep, 1:26, 153bpm (ROM getting too tight)
50's*1set+7rep, 1:33, 162bpm
50's*1set+4rep, 1:15, 153bpm
40's*1set+12rep, 1:26, 162bpm

09.14.09
50's*1set+9, 1:28, 160ish (ROM tight)
50's*13rep+3, 1:15 (too heavy)
45's*1set+13, 1:29, 150ish (improved ROM)
45's*1set+10rep, 1:26, 150ish (tight)
45's*1set+9rep, 1:28, 140ish (right ROM super tight, failing)

09.17.09
50's*1set+6, 1:22, 138bpm
50's*13rep, 134bpm (too heavy)
45's*1set+10rep, 1:24 (hr monitor fell off)
45's*1set+6rep, 1:15
45's*13rep+4rep, 1:20 (too heavy, right shoulder failing/tight again)

10.02.09
45's*1set+8rep, 1:25, 150bpm (great wide ROM)
40's*1set+10, 1:24, 154bpm
40's*13rep+6rep, 1:15, 142bpm
35's*1set+10rep, 1:25, 145bpm
35's*1set+12rep, 1:32, 157bpm (great effort & rom @ end)

Straight Arm Press Downs (1/0/1/0 tempo w/elbows level with or over hand EVF)
06.04.09 (elbows slightly under hands, pulling)
130lb*1set+10rep, 1:32, 173bpm
>140lb*1set+8rep, 1:28, 175bpm

06.10.09 (elbows slightly under hands, pulling)
140lb*1set+10rep, 1:23, 173bpm
140lb*1set+6rep, 1:18, 166bpm

06.13.09 (did them correctly almost all the time...)
110lb*1set+5rep, 1:14, 125bpm (wrists super tight)
110lb*1set+10rep, 1:22, 132bpm (elbows dropping below when fatigued)

06.18.09
100lb*1set+12rep, 1:13, 125bpm (GREAT form)
100lb*1set+6rep, 1:15, 127bpm (back of shoulder burning)
100lb*1set+7rep, 1:12, 129bpm (same)

06.20.09
110lb*1set+12rep, 1:12, 144bpm (too heavy to have high elbows)
90lb*1set+11rep, 1:24, 147bpm (better form)
90lb*1set+8.5rep, 1:21, 145bpm

06.25.09
100lb*1set+11rep, 1:21, 119bpm
100lb*1set+13rep, 1:27, 118bpm

06.29.09
100lb*1set+7rep, 1:00, ?bpm (dropped elbows on this set)
100lb*1set+6rep, 1:15, 110bpm

07.03.09
110lb*1set+12rep, 1:23, 144bpm (good form)
120lb*1set+5.5rep, 1:16, 147bpm (couldn't finish last rep with high elbow

Wide grip pulldowns to chin level
07.03.09
180lb*14, 168bpm

07.31.09
115lb*20, 160bpm (butt coming up off seat at ymca)
115lb*15+4, 153bpm
105lb*15+5, 143bpm (used straps to help grip, burning @ bicep head and teres major/minor)

08.09.09
85lb*20, 147bpm (great ROM, burning last 4 reps in teres major/minor only)
85lb*20, 148bpm (same as above)
85lb*20, 153bpm (same as above)

08.19.09
95lb*20, 155bpm (great ROM)
95lb*20, 162bpm (burning, good ROM)
95lb*20, 163bpm (last 2 reps not so good)

08.28.09
100lb*20, 125bpm (great ROM and speed
110lb*20, 145bpm (tightening up @ end)
120lb*16+4, 146bpm (too heavy to maintain ROM)

09.09.09
110lb*20, 163bpm (good control & ROM)
120lb*21, 165bpm (tight last few reps)
110lb*20, 165bpm (tight @ end still)

09.17.09
115lb*20, 150ish (good)
115lb*20, 160ish (bad control/flow)
110lb*15+5, 150ish (very tight @ end)

Rev grip pulldowns below chin level
07.07.09
105lb*20, 155bpm (great form)
120lb*20, 161bpm (biceps burning)
125lb*20, 166bpm (poor form)

07.16.09
120lb*20, 148bpm
120lb*20, 156bpm
125lb*20, 160bpm

08.05.09 w/straps
105lb*10+15, 151bpm (burning in teres major/minor)
90lb*20, 155bpm
90lb*20, 155bpm (Good form throughout)

08.15.09 (hr monitor broken)
95lb*20, 130bpm+, (burning teres/bicep)
95lb*21, 160bpm+, (burn)
95lb*20, 160bpm+, (forearm/bicep/teres burn)

08.25.09 (rolla weight room)
100lb*20, 167bpm
105lb*20, 174bpm (great ROM!)
105lb*20, 173bpm (losing speed control @ end)

09.03.09
110lb*20, 128bpm (easy)
110lb*20, 147bpm (good ROM)
120lb*20, 158bpm (tight on last couple reps)

09.14.09 (no hr monitor)
120lb*20, 140ish, (no leg holder to keep me down)
125lb*20, 160ish, (good speed control w/o holder)
120lb*20, 170ish, (good flow)

10.02.09
125lb*20, 162bpm (good flow speed)
120lb*8+3, 142bpm (hands burning)
100lb*12+4+2, 149bpm (hands slipping, left failing first)