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Mixing it up this year

I really like my toys and will continue to use them. The mix will be both distance and sprints. My focus for this year is to maintain my 200 fly time.

  1. Bad Back today... Monofin to the rescue

    by , October 30th, 2012 at 07:28 AM (Mixing it up this year)
    Better today in some ways but my back took a lot more time to loosen up today.

    Did use the monofin some today especially because I knew it would help loosen up my lower back. I really want to us it more to build more core strength so since I am not really training for any meets until February my focus is weight loss!

    400 Free
    4x(25 scull + 25 drill + 50 build)@:30RI 4x25@:45 kick descend went 41, 35, 30, 28 100 EZ

    8x25@1:00 w/monofin odds SDK on back evens shooters
    50 EZ

    6x(3x25) AFAP SDK on back w/monofin odds rounds on :30 even rounds on :45
    50 EZ after each round
    found myself running into the lane line a few times. My control of the monofin seemed a little off.

    5x50@1:15 as 25 fly scull drill + 25 fast fly
    this felt good and strong!
    50 EZ

    200 EZ

    Total 2500 yards
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  2. slow and sluggish is the best description of today

    by , October 29th, 2012 at 08:08 AM (Mixing it up this year)
    Just did not have the energy this morning. I was not pleased with my efforts, nor my speed. I guess we all have those days.

    400 Free
    4x(25 scull + 25 drill + 50 build)@:30RI did not feel like I was building at all
    4x25@:45 kick descend went 41, 35, 30, 30 not too good here either
    100 EZ

    6x75@1:30 as 12.5 SDK+ 12.5 build free + 12.5 fist +12.5 fast + 25 smooth
    100 EZ

    50 free from push went :35
    150 EZ
    50 free kick went :56
    150 EZ

    3x(3x 25+50) R1+2 free R3 kick w/zoomers
    25 fast + 50 @200 pace
    225 EZ

    Total 2750 yards
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  3. Spinning this evening, anything to help me lose weight again

    by , October 28th, 2012 at 08:20 PM (Mixing it up this year)
    I added spinning this evening to get moving some. For some reason just swimming 6 days a week is not making a difference any more.

    Tonight I went 20 minutes on the spin bike at ~16mph for a total of 5.36 miles. For a first time in months this was a good start.

    Tomorrow will be sprint swim in the morning and my weightlifting leg circuit tomorrow evening.

    Over the past week I have managed to lose 8 pounds so far this past week. Yes I got too big again, any time I hop over 200 is not good. Thank goodness I am not there now.
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  4. Not in the mood but....

    by , October 27th, 2012 at 05:28 PM (Mixing it up this year)
    Just not in the mood this morning to swim hard. The pool at the Y was hotter than the CCAC so that didn't help much.

    I did a slightly different version of mondays workout cutting out the logner warm up and doing the main part of the set

    400 Free
    8x25@:45 shooters w/zoomers
    4x50 torque drill w/paddles
    100 EZ
    30x50 as:
    10x50@1:00 12.5y AFAP + cruise
    8x50@1:00 15y AFAP + cruise
    4x50@1:00 20y AFAP + cruise
    50 EZ
    2x50@1:00 25y AFAP + cruise
    50 EZ
    50 AFAP went :34
    3x50 EZ

    Total 2400 yards
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  5. DOMS has finally set in to my legs so what do I do?

    by , October 26th, 2012 at 08:07 AM (Mixing it up this year)
    Swim Breaststroke! Yes I guess I am crazy doing something that is equally as painful as the DOMS my legs are experiencing.

    500 free
    400 free pull w/paddles & bouy
    300 free
    200 kick
    100 free

    10x50@1:15 breast pull w/zoomers
    200 breast kick
    4x50@:10RI breast accordian drill
    2x50@:15RI breast
    100 EZ

    Total 2600 meters
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  6. Ahhhh Recovery at last

    by , October 25th, 2012 at 07:54 AM (Mixing it up this year)
    I was surprised not to have my legs feel sore after the weight machines. In fact they were as strong as yesterday. I'll probably be eating my words by mid day once DOMS sets in.

    400 Free
    8x25@:45 shooters w/zoomers
    8x50@1:00 free odds descend to 200 pace, evens easy went 41, 39, 37, 36
    8x50@1:30 kick odds descend, evens easy went 1:03, 1:00, :58, :56 just like yesterday
    100 EZ
    8x25@:45 fly scull drill w/zoomers
    100 EZ
    4x100@2:00 fly w/zoomers as 25 rt arm/25 lf arm/25 kick/25 sprint was holding 1:41's
    200 EZ

    Total 2400 yards

    Updated October 26th, 2012 at 08:08 AM by Donna

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  7. Pace work and distance focus

    by , October 24th, 2012 at 07:30 AM (Mixing it up this year)
    My shoulders, biceps and forarms are all still screaming from the Monday weights, but atleast it is a good type of scream.

    I did manage to do a fairly good set today one of my favorites.

    1000 as 200 swim/200 pull/200 swim/200 kick/200 swim
    500 kick w/zoomers every 3rd lap fast

    10x100 free w/paddles & bouy
    #1-4@1:30 went 1:22, 1:21, 1:21, 1:22
    #5-7@1:25 went 1:20, 1:18, 1:19
    #8-9@1:20 went 1:18, 1:19
    #10@1:15 went 1:20 unfortunately that was all I had left

    200 EZ
    100 free underwater recovery
    4x25 DPS was 15,15,16,16
    50 back
    50 free

    Total 3000 yards
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  8. A good day of sprinting again

    by , October 23rd, 2012 at 08:01 AM (Mixing it up this year)
    Since the warm up takes so long I have to cut back in the main set but for me with my back issues I need the warmup the most.

    Did upper body weights last night so my shoulders and elbows were screaming this morning!

    400 free 2 SDK off every wall
    8x25@:45 shooters w/zoomers
    8x50@1:30 free odds descend to 200 pace evens EZ
    Went 41, 39, 37, 36
    8x50@1:30 kick odds descend to 200 pace evens EZ
    Went 1:04, 1:00, :58, :56 ouch

    25 AFAP + 75 EZ went :16
    50 broken at 25 for :05 at 100 pace + 100 EZ went :36
    50 AFAP + 150 EZ went :35
    75 broken at 25's for :05 at 100 pace + 175 EZ went :56
    75 AFAP broken at 25's for :10 +175 EZ went :54

    150 EZ

    Total 2500 yards
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  9. a good speed workout today

    by , October 22nd, 2012 at 07:36 AM (Mixing it up this year)
    I did have to cut some but this was a good workout. The warm up took me almost 40 minutes but is actually a good challenge because of the kick with no fins. That woke up my legs.

    Would have like to have been able to do the workout as written but not enough time.

    400 free
    8x25@:45 shooters w/zoomers
    8x50@1:30 free odds descend to 200 pace evens EZ
    Went 41, 41, 39, 38
    8x50@1:30 kick odds descend to 200 pace evens EZ
    Went 1:08, 1:05, 1:01, :58

    4x50@1:30 torque drill w/paddles, snorkle & bouy
    10x50@1:00 10-12 yards AFAP + cruise
    4x50@1:00 15 meters AFAP + cruise
    300 EZ

    Total 2600 yards
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  10. Couldn't hold it this time

    by , October 21st, 2012 at 08:46 PM (Mixing it up this year)
    Started out ok with a great 200 Free today 2:26 6 seconds faster than 4 weeks ago. Even with proper warm ups and warm downs I was unable to manage to get a good 50 free off. Only a 30.10. It was the last event of the session and I think I just sat too long.
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  11. if last weekend was great this one is even better!

    by , October 20th, 2012 at 07:37 PM (Mixing it up this year)
    My swims today went great! I started with the 200 back in 2:49. My 500 free was significantly faster than a month ago, with a 6:28. I felt good today. Hope tomorre goes well too. Have the 200 free and 50 free tomorrow.

    Total 3000 yards with warmups and warm downs.
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  12. An easy day today, another meet tomorrow

    by , October 19th, 2012 at 08:29 AM (Mixing it up this year)
    Tomorrow is the kids meet and yes I am swimming with my older kids, including my lazy son. He doesn't practice, just swims meets.

    500 free
    500 kick w/zoomers
    500 pull w/strapless paddles & bouy alt 100 fr/100 bk
    10x50 from block good breakout then easy
    200 kick w/zoomers
    100 back
    200 free ez

    Total 2500 yards
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  13. Lactate Production Day sort of

    by , October 18th, 2012 at 07:34 AM (Mixing it up this year)
    I did not get thru the main set only started it but after a slow start I did manage to wake up my sprints alittle.

    500 Free
    8x25@:45 Shooters w/zoomers
    50 EZ
    4x(4x25)@:45 1=drill 2=build 3=12.5EZ/12.5fast 4=smooth
    50 EZ

    8x25@:45 kick w/board last 5 yards fast barge kick to wall
    100 EZ
    8x25@1:00 fast @100 pace went :18,:17,:17,:17,:16,:16,:16,:16 too me a bit but did manage to get moving in the end
    100 EZ

    25 EZ
    25@1:00 AFAP went :16
    50@1:30 @100 pace went :36
    100@200 pace went 1:17
    200 EZ

    100 kick w/zoomers
    100 EZ

    Total 2400 yards
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  14. An OK Sprint Day

    by , October 17th, 2012 at 07:42 AM (Mixing it up this year)
    Did not get as much of the workout done as I wanted to but what I did get done was good.

    500 Free 3-4 SDK off each wall

    4x25@:20RI V sit scull
    50 EZ
    4x50@:30RI descend to 200 pace went :44, :41, :38, :37
    50 EZ
    4x50@:30RI kick w/board descend to 200 pace went 1:20, 1:11, 1:04, :57
    50 EZ
    4x(:20fast VK + :40 EZ VK)
    50 EZ

    4x25@1:00 "drag race" from dead start at mid pool, AFAP to wall then cruise back
    50 EZ
    8x25@1:00 burst + cruise
    2x50 EZ
    4x(25 AFAP fly w/zoomers + 50 EZ free)@2:00 held :16 on the fly, stroke felt a little off on the rythm
    3x50 EZ

    Total 2100 yards
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  15. Still in recovery mode today added a little sprint at end

    by , October 16th, 2012 at 07:33 AM (Mixing it up this year)
    Still somewhat slow and sluggish today so I went with it and worked on some drills and yes even a little of that evil stroke.

    500 Free every 4th lap streamline kick on back

    200 scull drill w/snorkle
    200 free underwater recovery drill w/snorkle
    200 breast kick for a change of pace
    200 breast pull w/zoomers
    200 free kick w/zoomers

    5x100@1:30 free w/strapless paddles & bouy
    8x25@:45 burst + cruise

    2x(50 AFAP + 100 EZ free) round 1 50 free in :34 round 2 50 back in :42

    Total 2500 yards
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  16. Warm Down from meet this weekend

    by , October 15th, 2012 at 08:27 AM (Mixing it up this year)
    I'll admit it! After doing only 800 meters of warmup I did not warm up or down before or after any of my events. I did the HOT Shower warmup! So today is my day to actually warm down some. I still think I might need some more but another meet this coming weekend with the kids.

    500 broken
    500 free kick w/zoomers every 3rd lap fast
    8x25@1:00 shooters w/zoomers
    200 torque drill w/paddles, bouy & snorkle
    3x200@3:00 free w/paddles & bouy EASY!
    200 free kick w/zoomers
    300 free w/zoomers EZ

    Total 2500 yards
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  17. Great Meet..Lots of Fun and overall good times

    by , October 14th, 2012 at 08:19 PM (Mixing it up this year)
    Had a great time this weekend with my swim friends, teammates and son.

    Friday was the 1500 free which was my main focus for this meet. Went 22:27.84 which was over 20 seconds faster than last year. My 25 fly was not as good. The swim was good but the start with the fin in back was causing me to go to deep on the start. Had the say issue with the 50 free on sunday but by the 50 fly I just moved the fin all the way back and did my normal track start and lowe and behold I finally got a great start.

    The 800 today was 7 seconds slower than my split from the 1500. But both times were enought to break the Georgia state record.

    For an event I don't even train right now my 100 and 200 backstrokes were good.

    One more meet next weekend.
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  18. Testing the waters for tomorrows meet

    by , October 11th, 2012 at 07:29 AM (Mixing it up this year)
    My whole focus lately has been getting a good 1500 Free which is tomorrow. I know I am not as fast as when I swam with the kids team but I am still fairly fast for me.

    Todays workout was just an easy long and loose one but with one descend set that sure felt good. I thought I started out too fast but as I got into it I got much faster.

    1000 as 200 swim/200 pull/200 swim/200 kick/200 swim good kickouts on all turns
    500 kick w/zoomers
    5x100@2:00 as 50 back/50 free descend 1-5 went 1:43, 1:38, 1:34, 1:29, 1:25
    500 long and loose

    Total 2500 yards

    I am so ready to get down to Disney! Yes I am staying in the new Art of Animation Resort for this meet. And Saturday after the 200 fly I am heading to Hogwarts for some fun! Of course I will swim too!

    Updated October 11th, 2012 at 10:07 AM by Donna

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  19. Recovery and Race Specific stuff

    by , October 10th, 2012 at 08:33 AM (Mixing it up this year)
    Shoulders and elbows aching alittle this morning so did an easy workout and some dolphin kickouts.

    Saw a Hammer fizz in my office on the shelf so I used it today. I have to admit I am bad on nutrition and need to get better with it.

    1000 as 200 swim/200 pull/200 swim/200 kick/200 swim
    8x25 torque drill w/strapless paddles
    8x25 shooters w/monofin
    100 dolphin kick on back w/monofin
    5x50 from block good kickout and fly breakout +cruise
    400 free kick w/zoomers
    200 EZ

    total 2350 yards
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  20. Relaxed Distance Day

    by , October 9th, 2012 at 03:44 PM (Mixing it up this year)
    600 as 200 swim/200 kick/200 pull
    16x25@:45 shooters every 4th on back w/zoomers
    100 EZ

    5x200@3:00 Free w/strapless paddles & bouy descend 1-5 went 2:50, 2:47, 2:44, 2:40, 2:37

    500 kick w/zoomers every 3rd 25 fast

    broken 500 1-2-3-4-1-2-3-1-2-1 dolphin kick off every wall and turn minimum 7 meters

    Total 3100 yards
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