A Day in the Life: Dennis Baker, Day 2

PORTLAND, Oregon, January 31. IN the second entry of his "A Day in the Life" series, seven-time Masters world record holder Dennis Baker recaps a chaotic Tuesday that not only involved his own training, but also filling in for a few sick coaches for his high school and club teams.

After going into great detail about his practices, Dennis writes about the lack of any fearful motivation for his Oregon Wet Masters club team. He's still trying to find that one thing that will get the group going every day.

Tuesday, January 30, 2007, Day 2
I would like to take this opportunity to thank my swim coaches, Burt Stratton and Skip Runkle. Burt was my high school and club coach way back when, and is my main club coach now at David Douglas (DD). Skip is my coach when I swim at Multnomah Athletic Club (MAC). I owe a lot to both of these guys and I am truly blessed that they still want to help the old man.

Today was a MAC Club day. I got up at 4:30 a.m. and was in the water by 5:15 a.m. in a 50-meter pool.

2×200's free on 3:30
4×100 kick on 2:00
4×50 IMs on 1:00
100 full catch up.

2 rounds of:
12×50's fly, up one lane down the other on 1:00
100 free easy on 2:00
I descended both rounds of fly, 1st round 34-31
2nd round 33-30. Felt good, my fly is coming around.

500 IM pyramid (1,2,3,4)
400 pull negative split
500 IM pyramid
400 pull negative split
500 IM pyramid
This whole set was :20 seconds rest between each.

Finished with 6×50's. Free with bands and tennis balls. :30 seconds rest between each. This is where we put a power band tied in a circle around our ankles and hold tennis balls in our hands. We try to be soft on our arms and drive the legs while being constricted with our kick. It is one of the hardest things I do. My heart rate soars, and my legs burn. The kids on the MAC senior team and I just moan and groan, but we know it is soooo good for us.

Easy 500.
5600 meters total.

I then drove home for a two-hour POWER NAP!!! Drove back to the MAC Club and coached their Masters team from 11:45 a.m. to 1 p.m. This is a great group of about 20 or so that come in on Tuesday and Thursday. I enjoy the mix of all levels of swimmers and triathletes. They did some great negative split 100s today. Tuesday, Thursday and Saturday mornings are all long course at the MAC. Then the bulkhead came down and I got in at 1 p.m. in a 25-yard pool.

This practice I was alone at the MAC:

2 rounds of:
600 swim
400 IM 25 drill, 25 build.

Time for a speed set.
20×75's all fly on the 1:15 alternating 1 easy, 1 fast, best average.
On the fast ones my range was 42-40. Average 41.

6×400 pull lung busters. 3-5-7-9 pattern per 100. :20 sec rest between.

12×50's kick – every 3rd fast no splash free kick on the 1:00.

600 easy swim cool down.
7100 yards total.
12,700 for the day.

I got dressed fast and sped to our high school dual meet with the DD kids at 4 p.m. The meet went well, however, one high school coach was out sick and one club coach was out sick. The face of my evening changed quickly.

5:30 p.m. – After the meet, I coached all of our squads at once; controlled chaos until 7:30 p.m. I was happy with the workout everyone got in, even though it was very crowded. Thank God, my girlfriend brought me some food because my normal dinner time was out the window.

7:30 p.m. – Coached my Masters team at DD. The Oregon Wet Masters gang was in good spirits. Great practice even though they seemed to mull around and got in late. Funny how the threat of 100s butterfly gets my club and high school kids in quickly. With my Masters, they just laugh and keep on talking. I must find a viable threat for my Masters. I think it may involve the water hose.

8:45 p.m. – Dryland was quick and good.
4 rounds of:
100 crunch sit ups
100 side sit ups
10 eight count push ups.

Tomorrow is recovery day!!!!
Sleeping in!! I am now going to treat myself by going over to my girlfriend's house and watch my favorite show, Boston Legal.

Until tomorrow, Dennis.

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