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  1. Warm day at the y

    by , December 28th, 2013 at 03:43 PM (Mixing it up this year)
    Getting ready for the annual swim. Today was a test run and I not yet ready.

    500 free
    500 free kick w/zoomers
    20x100@1:45 free 1-10 w/paddles & bouy 11-20 swim
    500 free kick w/zoomers
    300 free drill w/snorkle
    4x50 odds back evens free

    Total 4000 yards
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  2. Swam tonight

    by , December 27th, 2013 at 11:27 PM (Mixing it up this year)
    After getting back from Atlanta I did a quick workout before coaching

    500 free
    500 free kick w/zoomers
    10x100@1:30 free pull w/strapless paddles held 1:20's
    500 free kick w/zoomers
    300 free w/snorkle
    200 free EZ

    Total 3000 yards
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  3. Sinuses hurt on every flip turn

    by , December 24th, 2013 at 09:12 AM (Mixing it up this year)
    I minimized my workout today due the the pain and pressure I felt during flip turns so after warmup not much free

    1000 free as 200sw/200pull/200sw/200kick/300swim
    500 free kick w/zoomers
    4x200 as 50 rt/50 lt arm/50kick/50 swim #1 fly 2 back 3 free 4 breast w/zoomers
    8x25@1:00 fly
    500 free kick w/zoomers

    Total 3000 yards
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  4. Started back slow from flu

    by , December 23rd, 2013 at 03:33 PM (Mixing it up this year)
    After going to bed on Friday afternoon I am finally on the mend. Swam t the y and 85 degrees did not feel warm to me. Does that mean I am still sick?

    Anyway my first 500 was shaky but got better. Still tried to keep it slow I guess

    5x100@:10 RI free
    500 free kick w/zoomers
    5x100@1:30 free w/strapless paddles & bouy went 1:25, 1:23, 1:22, 1:21, 1:20 this was a surprise
    500 free kick w/zoomers
    5x100 odds free evens drill w/snorkle
    200 breast kick
    100 free
    100 back
    100 free kick

    Total 3000 yards
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  5. Skipping the meet today

    by , December 21st, 2013 at 08:53 AM (Mixing it up this year)
    The fever started late yesterday so I am staying in bed. I am not even going just to watch my kids swim. This is a first.
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  6. Cold is getting better

    by , November 29th, 2013 at 05:31 PM (Mixing it up this year)
    Head is clearing today. The y was warm today not hot. I would guess 83 so it was ok.

    500 free
    500 free kick w/zoomers
    100 EZ
    4x100@1:45 free w/strapless paddles & snorkle went 1:27,1:27,1:26,1:25
    100 EZ
    4x100@1:30 free w/paddles & bouy went 1:17,1:18,1:17,1:17
    500 breast kick w/br fins
    5x100 odds free evens scull w/snorkle

    Total 3000 yards
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  7. In hot water 86 degrees to be exact

    by , November 16th, 2013 at 12:01 PM (Mixing it up this year)
    Took me a little while to adjust to the hot water, but I managed.

    500 free
    500 free kick w/zoomers
    5x200@3:00 free w/paddles & bouy went 3:45,3:44,3:41,3:37,3:33
    500 free kick w/zoomers
    4x25@:30 fly
    100 back w/paddles in 1:31
    100 breast accordion drill w/snorkle
    100 free w/snorkle
    5x100@2:30 fly as 25 rt arm/25 lt arm/25 kick/25 swim the swim felt strong
    100 back kick w/zoomers
    100 breast pull w/zoomers
    200 free drill
    200 free kick

    Total 4000 yards
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  8. Still nursing the shoulder

    by , November 9th, 2013 at 03:04 PM (Mixing it up this year)
    Nice and easy kind of.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/strapless paddles, bouy & snorkle 1:30,1:31,1:28,1:28,1:27,1:25,1:23,1:25,1:24,1:24
    4x200@:15RI 50 rt arm/50 lt arm/50 kick/50 swim #1 fly #2 back #3 free #4 breast
    200 free easy

    Total 3500 yards
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  9. Saturday at the Y

    by , October 26th, 2013 at 05:31 PM (Mixing it up this year)
    Not too bad of a workout today

    500 free
    500 free kick w/zoomers
    4x50@1:00 fly w/monofin held 35's
    4x50@1:00 fly kick w/monofin
    2x50@1:00 fly w/monofin
    10x100@1:30 free w/paddles & bout
    500 free kick w/zoomers
    500 free w/snorkle
    100 scull drills

    Total 3600 yards
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  10. Not quite as good today

    by , October 1st, 2013 at 10:27 PM (Mixing it up this year)
    A so so workout today. Tomorrow have to share again. Yuck.

    500 free
    500 free kick w/zoomers
    5x100@2:00 back w/paddles & buoy held 1:35's
    500 back kick w/zoomers odd100's streamline, evens arms perpendicular
    5x100@1:45 free w/snorkle
    200 free EZ
    6x50 sprint 15m rest easy from block
    100 free EZ

    Total 3100 yards
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  11. A great distance day

    by , July 8th, 2013 at 09:03 AM (Mixing it up this year)
    Really pushed today. Shoulders and arms still hurt but managed to stay strong.

    I did set my heart rate up too high on my 1500 but I kept going this time with no ill effects.

    500 free
    500 free kick w/zoomers

    1500 free w/paddles & bouy in 23:45 did back off a little at 1100 when I set heart rate up too high

    500 free EZ w/snorkle
    500 free kick w/zoomers

    Total 3500 meters


    GOAL: for nationals under 23 minutes for the 1500 Free.
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  12. Trying to get ready for 400 IM next weekend

    by , January 5th, 2013 at 03:51 PM (Mixing it up this year)
    I am finishing my IMX events next weekend with the 400 IM. Did an easy day with a few effort swims but didn't pay attention to intervals.

    500 free
    400 free pull w/paddles & bout
    300 free
    200 kick
    100 free
    8x25@1:00 shooters w/monofin
    200 dolphin kick on back w/monofin
    200 fly as 25 rt arm/25 lt arm/25 swim fast w/monofin
    200 breast kick
    8x25@:45 breast pull w/monofin really fast on this

    500 free every 3rd lap back keep a 6 beat kick or better

    Total 3000 yards
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  13. not as bad as yesterday but still very old....

    by , January 4th, 2013 at 11:37 AM (Mixing it up this year)
    I didn't hurt as bad as yesterday but I was still hunched over getting up the stairs to the aquatic center. As usual felt much better, looser and younger by the time I was done but over half the practice is now warmup for me.

    500 free
    500 free kick w/zoomers every 3rd 25 FAST

    8x25@:45 shooters w/zoomers

    500 free w/strapless paddles & bouy alternate breathing
    5x100@1:55 free to back 4fr, 3fr/1bk, 2fr/2bk, 1fr/3bk, 4bk what was funny about this was my back was as fast as my free

    4x50 from dive good kickouts and breakouts
    200 free w/6 beat kick

    Total 2600 yards
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  14. Recovery swim

    by , December 31st, 2012 at 01:17 PM (Mixing it up this year)
    After Saturdays annual swim I needed a recovery day. Did a nice easy workout.

    500 free
    500 free kick w/zoomers every 3rd 25 fast
    4x200@3:00 free w/paddles easy pace held 2:50's
    200 EZ

    Total 2000 yards
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  15. Easy mix again today

    by , December 26th, 2012 at 08:33 AM (Mixing it up this year)
    My main focus for this year is long course nationals at Mission Viejo. Everything else in between is just fluff. My shoulders need a rest so I will be doing more kicking. Less yardage and alot of easy swimming for a while even with the meets I will be doing.

    500 free
    400 IM as fly drill/back pull/breast kick/free swim
    300 free pull w/strapless paddles & bouy
    200 kick free
    100 free

    8x25@:45 shooters to mid pool NO FINS!
    500 free kick w/zoomers moderate pace every 3rd 25 fast
    5x100@1:45 w/paddles as 50 free/50 back went 1:35, 1:35, 1:32, 1:31, 1:32
    300 free EZ

    total 3000 yards
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  16. A leasurely paced swim at Mountain View

    by , December 24th, 2012 at 01:21 PM (Mixing it up this year)
    Swam easy at Mountain View. Had to borrow a kick board since I couldn't fit my swim equipment in the car with everything else.

    500 free
    500 kick alt 100 free/100 breast
    3x200@3:30 free pull went 2:55, 2:51, 2:50
    200 kick
    8x25 shooters was making it to mid pool without equipment
    200 back
    200 free
    100 kick

    My free kick felt really strong and fast today, but my thighs look too fat I the mirror. Good New Years goal!

    Total 2500 yards
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  17. A quickie before traveling

    by , December 22nd, 2012 at 10:05 PM (Mixing it up this year)
    A quick trip to the Y.

    500 free
    500 kick w/zoomers every 3rd lap fast
    200 dolphin kick on back w/zoomers
    6x100@1:30 free w/paddles & bout held 1:21
    200 ez

    Total 2000 yards
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  18. Long Course... the Friday Flyer Returns

    by , December 21st, 2012 at 09:59 AM (Mixing it up this year)
    Even with my left toe hurting with fins on I managed to kill it today! Way to end a great week of training.

    I watched the triathlon group next to me some because a friend who was just returning to the water was the object of chase today. I asked their coach "Is this chase down Jerry day?" he said yes. It was funny to watch.

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

    5x200@4:00 fly w/fins as 50 rt arm/50 lt arm/50 kick/50 swim went 3:43, 3:36, 3:28, 3:19, 3:00!

    200 free EASY!!!!

    total 2700 meters
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  19. A Little Late but better than nothing

    by , December 20th, 2012 at 08:17 AM (Mixing it up this year)
    I got a late start today so I only had 55 minutes in the pool. I feel I did a good set today and got a lot out of it and got stronger as I went. I guess that is a good sign of a distance swimmer.

    I also have to say that colder water makes for getting alot more done.

    500 free
    500 free kick w/zoomers every 3rd lap fast

    10x100@1:45 as 50 free/50 back w/paddles went 1:29, 1:35, 1:30, 1:29, 1:29, 1:28, 1:27, 1:26, 1:25, 1:25

    200 Free drills
    100 breast kick
    200 free EZ

    Total 2500 yards
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  20. Back to the cold water YEAH!

    by , December 19th, 2012 at 12:44 PM (Mixing it up this year)
    The Aquatic Center caters more to us swimmers than the Y does. I feel for my kids that want to work hard but can't because the pool is too hot.

    500 free
    500 free kick w/zoomers every 3rd 25 fast

    8x25@:45 shooters
    10x50@1:15 free one arm only breath on non working side, non working arm at side 1-5 w/right paddle 6-10 w/left paddle
    here is the interesting piece... keep in mind I am right handed.
    These are the times I held: 58, 58, 59, 59, 58, 53, 53, 53, 54, 53
    300 kick as 50 free/50 breast

    500 w/snorkle EZ

    Total 2500 yards
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