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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. Work the legs today not much in yards

    by , April 23rd, 2011 at 01:45 PM (Mixing it up this year)
    I didn't swim much today since I kept the fins off for most of my kicking today but I did finally find my legs again. I need to get them back for my sprints.

    The second set was much better that the IM kick set. Finally got back down to :25 per 25 which for me is better.

    500 Free easy
    5x100@:10Rest Kick #1 free #2 back #3 breast #4 fly #5 IM good body position
    2x[8x25@1:00 Free kick fast
    ....[100 Breast kick
    4x100@:10Rest w/fins 100 drill of each stroke

    Total 2000 yards
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  2. Something Popped

    by , April 22nd, 2011 at 09:24 AM (Mixing it up this year)
    I have to say it is unnerving to move and have your neck pop like when your at the chiropractor but that is what happened today during the middle of practice. Can't say that it made things better or worse. Just that it happened.

    800 Free as 200swim/100pull/200swim/100kick/200swim
    5x200@3:30 Free w/paddles & bouy went 3:17, 3:15, 3:11, 3:10, 3:06
    10x50@1:00 Fly kick w/fins
    3x200@3:30 Free w/paddles & bouy went 3:15, 3:14, 3:11 first one is where my next popped
    200 Free easy

    Total 3100 meters
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  3. Mixing it up

    by , April 21st, 2011 at 08:33 AM (Mixing it up this year)
    Yes the yardage is down but I am mixing it up more and reinvigorating my workouts. The biggest challenge is letting go of the mega yardage mentality.

    2x[5x50@:55 Free
    ....[5x100@:05Rest IM pull to kick
    20x25@:40 Fly w/paddles
    8x50@:55 Back every 3rd FAST
    6x50@1:00 Breast pull w/fins
    200 Free EASY

    Total 3000 yards
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  4. My kick STINKS! Day 2 of Quality not Quantity

    by , April 20th, 2011 at 08:27 AM (Mixing it up this year)
    Getting back to the old workouts showed me my kick is the reason my 50 is heading backup to the 30 second mark.

    I am going back to focusing on quality not quantity.

    On warm up my back was giving me fits but then it calmed down 1/2 way thru.

    20x50@:50 Free
    10x25@:45 Free kick FAST could only hold :30's
    10x100 Free w/paddles & bouy #1-4@1:30, #5-7@1:25, #8-9@1:20, #10@1:15 not. Held 1:24's on 1-4, 1:20's on 5-7, 1:18 on 8, 1:20 on 9 and 1:22 on 10
    200 Free Easy
    10x25@:45 Free kick FAST held :29's
    300 Free Easy

    Total 3000 yards
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  5. Back to the Rick Benner Workouts

    by , April 19th, 2011 at 08:27 AM (Mixing it up this year)
    I am back to the old workouts I did with the kids. I don't have the same amount of time but can modify them enough to get something out of them.

    I have to get out of the Go The Distance mindset and just do the quality I need.

    The fly felt really strong and I actually held :50's which is good for me.

    3x100@1:40 Free
    5x50@1:05 Fly
    3x100@1:40 Free w/paddles & bouy
    3x100@1:30 Free
    5x50@1:05 Fly
    5x50@1:05 Back
    3x100@1:40 Free kick w/fins
    3x100@1:40 Free w/paddles & bouy
    3x100@1:30 Free
    5x50@1:05 Breast
    3x100@1:40 Free w/paddles & bouy
    200 Free EASY

    Total 3300 yards
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  6. Day 4 a day late

    by , April 18th, 2011 at 09:49 PM (Mixing it up this year)
    Sunday went well with the 200 Fly and 100 Free and only 3 heats of fly and 4 heats of free between. Matched my times and placed 4th in the 200 and 7th in the 100.

    Total 2000 yards for the day


    Today swam at the Y in the warm pool and just swam an easy 2000 yards nothing fast of hard.

    Trying to loosen up the muscle behind the scapula on the right side which has been hurting every time I breath in. It started on Saturday and is still continuing even with the tennis ball work on them.
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  7. Day 3 Starting to get Tired

    by , April 16th, 2011 at 11:33 PM (Mixing it up this year)
    Today was an easy day with the 200 Back where I placed 7th with a 2:50.43 and took 11th in the 50 Free with a 29.88.

    Total of 1500 yards today

    Tomorrow will be the most difficult day with the 200 Fly followed by the 100 Free with only 20 minutes between the 2 if even that.
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  8. Day 2 of Y Nationals - TIRED!

    by , April 15th, 2011 at 02:48 PM (Mixing it up this year)
    Began today with the 400IM went a 6:03.53 for 6th place and went a 3:18.? for the 200 Breast should be in 8th in that event.

    Long morning time to kick back for a while and then out to dinner with friends.

    Total 2000 yards today, nothing like yesterday.
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  9. First Day of Y Nationals

    by , April 14th, 2011 at 06:00 PM (Mixing it up this year)
    My allergies are still in bloom but not as bad as in Savannah. Did the double header today 1650 and 1000 Free. Did a season best in both 22:06.46 and 13:15.59. I forgot how it hurts to do these 2 back to back.

    On the results it shows 9th in both events but I am having the officials check the results because I believe I saw a time of 13:09 for Leslie Scott who won her heat and she should have been 9th not me.

    Forgot to mension between warm ups, warm downs and racing a total of 4650 yards today and 2000 yards yesterday.

    Updated April 14th, 2011 at 07:10 PM by Donna

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  10. Allergies are not getting any better

    by , April 12th, 2011 at 09:11 AM (Mixing it up this year)
    Head felt like it wanted to explode for the first 200. I think I felt best when I was using the snorkle.

    400,300,200,100 Free
    300 Breast kick w/brfins
    200 Breast Pull w/fins
    500 Free kick w/fins
    500 Free loose w/bouy
    5x100@:10R Free #1-3 w/snorkle

    Total 3000 yards
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  11. Allergies YUCK!

    by , April 11th, 2011 at 08:39 AM (Mixing it up this year)
    2 days till I leave for Ft. Lauderdale and I am all stopped up! I guess that is why I always hate spring time Nationals, always battling allergies.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd moderate
    5x100@2:00 Fly w/fins as 25 rt arm/25 lt arm/25 kick/25 FAST
    2x200@3:30 Free w/bouy easy pace 3:00
    8x50 from dive breakout speed one for each event at Nationals
    200 Free easy

    Total 3000 yards
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  12. Morning with the girls at the Y

    by , April 9th, 2011 at 07:10 PM (Mixing it up this year)
    Got 2500 done before the girls arrived.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd 25 fast
    10x50@1:00 Fly w/fins as 25 drill/25 swim
    2x200@:10R Free w/bouy
    100 Free
    500 Free broken 1,2,3,4,1,2,3,1,2,1@:10R

    Total 3000 yards
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  13. Had to share since only one lane

    by , April 8th, 2011 at 09:06 AM (Mixing it up this year)
    I have become spoiled and hate to share with more than one person.

    1000 Free broken 1,2,3,4,1,2,3,1,2,1@:10R
    500 Free kick w/fins every 3rd 25 fast
    3x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 swim strong hate swimming around people
    500 Free broken 1,2,3,1,2,1@:10R
    200 Free w/snorkle easy
    200 Free easy

    Total 3000 meters
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  14. Pushing on thru

    by , April 7th, 2011 at 08:30 AM (Mixing it up this year)
    Feeling alittle queezy today but still got in and swam.

    500 Free Broken 1,2,3,4,1,2,3,1,2,1@:10R
    300 Breast kick w/brfins
    4x50@1:00 Breast w/brfins
    10x50@1:00 Breast pull w/fins
    500 Back kick drills w/fins
    3x200@3:45 Back desc 1-3 went 3:22, 3:17, 3:11
    200 Free w/snorkle easy
    200 Free easy

    Total 3000 yards
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  15. I guess this is ok still feel like a rock

    by , April 6th, 2011 at 08:30 AM (Mixing it up this year)
    Still not moving well in the water but then again that 2nd week of taper tends to be that way.

    5x200@3:30 Free
    500 Free kick w/fins every 3rd 25 fly kick
    10X50@1:00 Fly as 25 drill/25 swim fast w/fins alternate underwater recovery and skull for drills
    8x50 from dive for each event I am doing at Nationals 15 meter breakouts
    2x[1x100@:15R Back steady pace
    ....[1x200@:15R Free easy relaxed pace

    Total 3000 yards
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  16. Still a rock but still swam

    by , April 5th, 2011 at 08:43 AM (Mixing it up this year)
    If I had been at the Y I would have been kicked out due to the storms but thankfully I was at the Aquatic Center in Savannah and we were allowed to continue swimming despite the lightning.

    My back was bad again today but now after I am done.

    500 Free
    10x100@1:45 Free managed to hold 1:30's
    500 Free kick w/fins every 3rd 25 moderate
    5x100@2:00 Fly w/fins as 25 rt arm/25 lt arm/25 kick/25 swim
    300 Free w/bouy
    200 Free as 25 drill/25 swim

    Total 3000 yards
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  17. Swam like a ROCK

    by , April 4th, 2011 at 08:43 AM (Mixing it up this year)
    Just could not seem to move today. Still feeling the massage from Friday but then again I have not been good about drinking my water.

    This is week 2 of taper where I feel like I can't move anyway to good.

    5x100@:10 Free pull to kick
    5x100@1:30 Free a bit ambitious for me this early in a workout but still made them
    500 Free kick w/fins every 3rd 25 fast
    5x100@1:40 kick w/fins on back odds fly, evens back
    5x100@1:45 Free build to fast could not seem to move here
    4x50 from dive sprint 20's 30 easy
    200 Free w/snorkle
    100 Free easy

    Total 3000 yards
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  18. Swimming at the Y

    by , April 2nd, 2011 at 06:30 PM (Mixing it up this year)
    Went to the Y today to swim no kids today, just me. An old lady came in and a middle aged lady left, atleast that is how I felt.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd 25 fast
    10x50@1:00 Fly w/fins as 25 drill/25 sprint alternate skull drill and underwater recovery
    10x50 from dive 20 yard sprints rest easy
    200 breast kick w/brfins
    100 Back
    200 Free

    Total 3000 yards
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  19. half asleep and still swimming

    by , April 1st, 2011 at 09:35 AM (Mixing it up this year)
    Not a good night for on call and having to work then swim.

    1000 Free broken 1,2,3,4,1,2,3,1,2,1@:10R
    500 Free kick w/fins every 3rd 25 moderate that was all I could muster today
    5x200@4:00 Fly w/fins 50 rt arm/50 lt arm/50 kick/50 swim went 3:40 then woke up 3:35, 3:27, 3:27, 3:20
    500 Free /bouy EASY

    Total 3000 meters

    PS forgot to mention I will be pampering myself today with a 1 hour massage followed by a chiropractic adjustment. Next friday too! YEAH!

    Updated April 1st, 2011 at 10:14 AM by Donna

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  20. Oh that tired feeling

    by , March 31st, 2011 at 08:29 AM (Mixing it up this year)
    Had a neighbor ringing the doorbell at 2:30am needing to use the phone. I should have just slept thru it since tonight I have to work. YUCK.

    1000 Free as 50,100,150,200,200,150,100,50 around the second 200 my back suddenly spasmed but I swam thru it and it eventually loosened up
    5x100@1:40 Back kick w/fins held 1:30's
    5x100@1:40 Back w/fins as 25 rt arm/25 lt arm/50 swim
    8x50 from a dive 15 meter breakouts for each event doing at Nationals
    200 Free w/snorkle
    100 Drills w/snorkle
    100 Free w/snorkle
    200 Free easy

    Total 3000 yards
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