31 Jan 1989

700 200 Swim, kick, pull and 100 ez

600 8 x 75's kick on 1:30

1000 8 x 125's hypoxic 3, last 25 only 3 breaths

875 9 x 75's 3 fly, 3 back, 3 breast

3175 total

Only 1 hour of workout because of guest speaker. He told us about behaviour before a meet. Psychology stuff!

30 Jan 1989

600 200 swim, kick, pull

1200 6 x 200's 1st and 4th normal 2nd and 5th negative split and rest :10 on 100 3rd and 6th rest :05 on every 50

500 500 speed play

500 5 x 100's kick on 2:15

1200 8 x 150 IM fly, free, back, free, breast, free

200 8 over unders

1350 9 x 150's 75 hypoxic 3, 50 fast, 25 sprint

5550 total

I felt weak a bit. Got to get psyched for thursdays meet against Granite.

27 Jan 1989

1000 1000 Warmup

800 8 x 100's kick on 2:20

600 6 x 100's 1st slow, 2 fast, 3 slower, 4 faster, 5 slowest, 6 fastest

750 10 x 75's cruise 25, build 25, sprint 25

200 8 x 25's Grounder and let out air for 2 sec then push off wall and swim 25 w/no breath

3350 total

Everything was easy except for the last set. Robynn wants me to do 30 push ups and 50 situps every night and morning for the rest of my life. Helps build arm and stomach muscles.

26 Jan 1989

850 500 free, 200 kick, 2 x 50's build, 2 x 25's sprint

200 200 IM

200 free

50 free

100 fly

100 free

500 free

100 back

100 breast

400 8 x 50's kick on 1:10

375 5 x 75's on 1:00

375 5 x 75's on :55

375 5 x 75's on :50

125 EZ

5850 total

Stopped at 3:45 to do a shirt medley relay. Wear shirt and take off to pass on. Very fun

25 Jan 1989

600 Warmup 100 free w/fist, 100 reg, 100 IM w/fist, 100 IM, 200 kick

1400 50 EZ, 50 Hard, 50 EZ, 100 Hard, 50 EZ, 150 Hard, 50 EZ, 200 Hard and down.

800 8 x 100's 50 kick, 50 free on 2:00

HOW TOUGH ARE YOU 25's

500 20 x 25's on :25

500 20 x 25's on :20

500 20 x 25's on :18

100 EZ

500 5 x 100's 1st 100 slower than all-time record by 10 sec, 2nd beat last one by 1 sec until the 5th 100 is slower than all-time record by 5 seconds.

100 EZ

4900 total

24 Jan 1989

600 free warmup

1800 3 x 600's descend pull on 8:00

200 6 x 60's kick

400 8 texas 50's on 1:15 (3 flipturns per 50)

600 12 x 50's 4 on :50, 4 on :45, 4 on :40

200 EZ

3100 total

felt strong

22 Jan 1989

600 300 free, 300 kick warmup

500 10 x 50's touch and pull on 1:00

1500 5 x 300's descend 1-5 on 5:30 (last time was 3:35)

600 6 x 100's breast, back on 2:00

400 8 x 50's kick on 1:15

600 12 x 50's 4 on 1:00, 4 on :50, 4 on :40

400 EZ

4600 total

Swam at 9:00 am - no school.

20 Jan 1989

600 Free warmup

1000 get 800 time

800 get 600 time and beat 800

600 get 400 time and beat 600

400 get 200 time and beat 400

200 get 100 time and beat 200

100 beat 100 time

500 5 x 100's kick on 2:15

200 EZ

4200 total

State qualifying meet tomorrow, hope I do well. Get psyched!

17 Jan 1989

600 - 200 swim, kick, swim warmup

2500 - 5 x 500's

1st 500 hypoxic 3 (hypoxic means breathe every 3)

2nd 500 negative split (3:15, 3:10)

3rd - 5 x 100's descending

4th - 5 x 100's descending

5th - 5 x 100's descending

450 - 6 x 75's kick on 1:40

600 - 3 x 200's

1st 200 - hypoxic 5

2nd 200 - hypoxic 6

3rd 200 - hypoxic 7

600 - 12 x 50's

4 x 50's on 1:00

4 x 50's on :50 sec

4 x 50's on :40 sec

25 Warm down

4775 total

Practices starts! Getting better.

16 Jan 1989

500 - 500 Warmup breast

1200 -

• 8 x 75's on 2:00 25 left, right, riffle (fingers skim water on the way back) 8 x 50's build up free on 1:15 (Start slow end fast)


• 8 x 25's sprint w/2 breaths on :45 sec

1000 - 5 x 200's descending time on 3:30

500 - 5 x 100's kick on 2:15

800 - 16 x 50 IM on 1:15

4000 - total

9:30 - 11:15

Practiced starts. This Saturday state qualifying meet at Logan all day. I'm doing the 500 free, 200 and 400 free Relay.

10 Jan 1989

500 - 200 free, 150 back, 100 breast, 50 fly warmup

1000 - 1000 free (50,100,150,200,200,150,100,50) rest 30 after every set

1600 - 8 x 200 IMs

600 - 8 x 75's kick

1200 - 4 x 300's pull descending

25 - 25 warm down

4025 total

O-U-T (Like Horse in Basketball)

I had to beat Kristen Prier at 3 x 25's to get out. I won! I got out early. I am the fastest on team in Free! I start advanced lifesaving today and it cost me $35.00. I quit my job at COB for this so it better be good.

9 Jan 1989

600 - 600 Warmup every 4th 25 fly

1500 - 5 x 100 free 1 breath every 3 strokes

5 x 100 free 1 breath every 4 strokes

5 x 100 free 1 breath every 5 strokes all on 1:40

600 - 8 x 75's free 1st 25 right arm, left, touch and pull on 1:45

400 - 8 x 50's kick free on 1:15

2000 - 10 x 200's 5 x 200 pull descending (2:42,41,38,35,33),

5 x 200's pull descending (2:35,38,33,30,29)

5100 total

Practice starts, finished at 4:00 pm.

6 Jan 1989

500 - Warmup 500 free

1000 - 10 x 100's BR-BK, BK-IM, IM-BR, BR-FR, FR-FL

200 - 1 x 200 Free

400 - 4 x 100's with 1 breath for 4 strokes

400 - 4 x 100's descending to 4

450 - 6 x 75's kick 2 fly, 2 back, 2 breast

500 - 10 x 50's specialty on 45 seconds

200 - 200 EZ

3650 total

I felt frustrated because I was supposed to coach until Candi Powers came. Candi is the co-coach. Well, no one showed me any respect at all except Jamie and Andrew Holz. Everyone else flirted with each other. They might as well have given me their bird.

5 Jan 1989

400 - Warmup IM Backwards order

1000 - 1000 speed play pull (1 x 25 fast, 1 slow, 2 fast, 2 slow, 3 fast, 3 slow, 4 fast, 4 slow, 4 fast, 4 slow, 3 fast, 3 slow, 2 fast, 2 slow, 1 fast, 1 slow)

500 - 500 fast and get time

400 - 400 fast and get time

300 - 300 fast and get time

200 - 200 fast and get time

100 - 100 fast and get time

400 - 8 x 50's kick 2 of each stroke

500 - 10 x 50's IM

3800 total

4 Jan 1989

500 - Warmup 500 choice

1000 - 5 x 200's free Hold times the same on all 5 at 3:30

1000 - 10 x 100 IMs 5 reg 5 backwards order

600 - 600 kick

400 - 4 x 100s pull

450 - 3 x 75's breathe only every 6 or 7 strokes, 3 x 50's fast, 3 x 25's no breath

100 - 100 EZ

4050 total

Robynn is gone all this week. Candi is taking her place. Weak muscle in right arm. Got stronger and less bruisy throughout the workout.