PORTLAND, Oregon, January 30. THIS week, we have a treat for our "A Day in the Life" connoisseurs. SwimmingWorldMagazine.com introduces its first Masters participant in the series with seven-time Masters world record holder Dennis Baker checking in from Portland, Ore.<\/p>\n
The oldest USA Swimming National Championship qualifier at age 44 in the 200 fly, Baker recently won the 200 fly Northwest Senior Sectional title in 2003.<\/p>\n
Early in his swimming career, Baker finaled in the 200 fly at both the 1980 and 1984 Olympic Trials and was a two-time Pacific 10 Champion in the event for the University of Arizona. <\/p>\n
In Dennis' first entry, he introduces himself and the teams he coaches. He also goes in-depth into his teams' practices and what he does on a daily basis.<\/p>\n
Monday, January 29, 2007, Day 1<\/b>
\nFirst, I would like to thank Jason Marsteller and Swimming World Magazine for allowing me write these articles for everyone.<\/p>\n
My life is busy around the pool. Two pools mostly. David Douglas Swimming pool and Multnomah Athletic Club pool in Portland, Ore. I swim for David Douglas Swim Club in USA Swimming meets. I also train with the Multnomah USA Swimming senior team. When I swim in Masters meets, it is for my own team that I coach, Oregon Wet Masters. I also coach the Multnomah Masters a few days a week at noon. Additionally, I coach the David Douglas High School team and David Douglas Swim Club, both as an assistant.<\/p>\n
Today, Monday is one of my favorite "sleep-in days". I'm usually a little hurting from Saturday's practice, and Sunday I coach and teach private lessons all day. In Saturday's practice, my main set was 10×300's Butterfly on the 4:15, descend slightly all the way through and hold stroke and hold every other breathing pattern. I tried to stay steady on this and started at 3:45 and got down to 3:35. This is in a 25-meter pool. Now back to today. I did some accounting work for my Masters team and hit the water around 11 a.m. I swam by myself in the 25-meter pool at DD.<\/p>\n
5×1000's :15 sec rest
\n(1-swim ez)
\n(1-pull ez)
\n(1-IM , working on turns)
\n(1-pull with paddles progressive by 200's 2:32, 2:26, 2:23, 2:20, 2:15.)
\n(1-kick progressive by 200's 3:07, 3:02, 2:55, 2:53, 2:50. ez 200)<\/p>\n
This low-end aerobic practice really got the kinks out. I like kicking longer and progressive, I think it is making my legs a lot stronger.<\/p>\n
I did a few more errands, ate and rested for an hour. 3 p.m. was time to coach the high school team. The kids are really looking good. They are swimming fast while tired and their attitudes are great! 4:15 p.m. is time to workout out with the DD club team. We have a lot of fast kids now so it is great! <\/p>\n
In a 25-meter pool:
\n600 swim
\n3 rounds of:
\n (2×25's full catch up with a 12 beat kick :35)
\n (2×50's free weak side breathing 1:00) <\/p>\n
3 rounds:
\n (3x 150's IM transition: 1st round (75 fly,75 back), 2nd round (75 back,
\n 75 breast) etc. on the 2:20.)
\n (3×100 IM's reverse order and flip turns only 1:20)
\n (6×50's fly on 1:00 descend 1-3 #3 at 100 race pace, #6 at 200 race pace. Held 31.5 on #3's and 29.9 on #6's. Felt good and strong.)<\/p>\n
Easy 100
\n15 minute kick with board, straight :30 sec easy, 1:00 fast. I got in 950 meters on this.
\neasy 100 <\/p>\n
24×25's fly up one lane and down another so we have clear water.
\n8 on the :30, 8 on the :25, 8 on the :20
\nI was hurting a little on this after the kicking set.
\n500 cool down with fins half way underwater all the way.
\n11,600 meters for the day.<\/p>\n
6:30 p.m. – I grabbed a quick dinner and coached my second level younger kids at DD. They were a little distracted from the weekend as usual. They came around and ended up having a great practice.<\/p>\n
7:30 p.m. – I coached my Masters group. They did some negative split swimming and some sprinting. It was a good workout and I am seeing some great improvement at all levels.<\/p>\n
8:45 p.m. – Did my dryland training. 4 sets of 300 jump ropes. 4 sets of 150 bicycle sit ups, alternating sets. I like to do this at night. I am off the weights for now. Did them the last three months. Time to swim and get fast.<\/p>\n
Until tomorrow, Dennis<\/i><\/p>\n","protected":false},"excerpt":{"rendered":"
PORTLAND, Oregon, January 30. THIS week, we have a treat for our "A Day in the Life" connoisseurs. SwimmingWorldMagazine.com introduces its first Masters participant in the series with seven-time Masters<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[9,4],"tags":[],"class_list":["post-13563","post","type-post","status-publish","format-standard","hentry","category-masters","category-zzzzzzzzz"],"jetpack_publicize_connections":[],"yoast_head":"\r\n