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  1. Thursday 2/19 - "the savannah crud"

    by , February 19th, 2009 at 07:33 AM (Mixing it up this year)
    I have it, I don't want it, someone cut off my nose please. I have to admit that I feel better after about 15 minutes in the pool but up until then I felt like %^@! I put together what I could tolerate today.

    1000 Free by 200 Swim/Pull/Swim/Kick/Swim
    10x100 @ 2:00 IM as fly drill, back pull, breast kick, free swim
    5x100 @ 2:15 Breast with breast fins
    500 Free odd 100's breath every 3rd stroke paddles and bouy
    400 IM with fins first 50 kick second 50 swim do breast at the end changing out fins
    100 Free EZ

    Total 3500 yards time for

    Updated February 19th, 2009 at 08:07 AM by Donna

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  2. Wednesday 2/18 - Making it up as I go

    by , February 18th, 2009 at 07:31 AM (Mixing it up this year)
    Felt really strong this morning during warm up so I decided to really push some things I usually shy away from.

    10x100 @ 1:45 Free held between 1:22-24 really strong for me
    8x25 @ :45 Free Kick every 3rd fast :25, :25

    2 minute rest
    100 Free with fins for time 1:01

    5x200 @ 3:00 Free with paddles and bouy went 2:45, 2:45, 2:41, 2:39, 2:34
    8x25 @ :45 Free Kick odds fast evens EZ went :24, :25, :24, :24

    2 minute rest
    100 Free with fins for time :59 don't know where that one was hiding

    400 Kick with fins alternate by 100 Free/Fly
    5x100 @ 1:45 Free 1/2 swim 1/2 drill, drills were fists, catch up, finger tip drag, back arm stretch, 6 kicks rt/6 kicks lt

    Total 3500 yards now time for
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  3. Tuesday 2/17 - Late start

    by , February 17th, 2009 at 07:40 AM (Mixing it up this year)
    I got up late since I had to get entries in for the state championships last night. Still did a good workout in what little time I had.

    Things to start working on in next few months -Backstroke, kicking, distance and sprint free.

    10x50 @ 1:00 free 1/2 pull 1/2 kick
    6x200 @ 3:30 odds free evens back with paddles went 2:55, 3:18, 2:48, 3:05, 2:38, 2:59
    12x25 @ :45 free kick every 3rd fast went 26,26,25,25
    10x50 @ 1:00 Back held 49's
    500 kick streamline alternate by 100 fly/free
    5x100 @ 1:45 free as 50 with 2 beat/50 with 6 beat kick

    Total 3500 yards
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  4. Monday 2/16 - Slept in today

    by , February 16th, 2009 at 07:24 AM (Mixing it up this year)
    Slept in today but not by choice. The aquatic center that I train at seems to like to close on days they could actually make more money like presidents day when the kids are home from school. But that is just another example of how government can't run a business.

    Will coach tonight at the Y and depending upon how many come I might sneak in myself at the end.
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  5. Sunday 2/15 - Second day of the meet

    by , February 15th, 2009 at 07:42 PM (Mixing it up this year)
    It is finally over. My first event of the day went really well. Not a best time but very close for not being tapered. Went 1:29.26 only the 3rd time under 1:30 for the 100 Breast. Much better than my 50 Free which was 30.68 It is amazing how much difference between last week and this week.

    Perhaps the best part of the meet was watching one of my 11 year olds swim her first 1650. She is the one I actually feel I can teach best since I have become a distance swimmer too. She took her 1650 out 22 seconds faster at the 1000 than the time she did on Friday night for the 1000.

    Even when I don't do a best time I still can learn something from every race.
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  6. Saturday 2/14 - Another meet day

    by , February 14th, 2009 at 07:12 PM (Mixing it up this year)
    After a long day I am just plain bushed. I almost prefer a full day with 5 events each day, most in best times is less tiring than coaching and trying to race while being on call at the hospital and having a system go down. Thankfully I was able to see the last 2 races my kids had before having to pack up and go to work.

    From a meet perspective I was not too surprised that my times were off. Only swam the 100 Free and 100 Back. Died at the end of each race and my feet started hurting by the end of the meet. The best thing was seeing my son take 8 seconds off his 100 Free and 7 seconds off his 100 Back. The kids on my team all did well too, dropping lots of time and having lots of fun.
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  7. Friday 2/13 - Nice and Easy

    by , February 13th, 2009 at 07:28 AM (Mixing it up this year)
    Still nursing a sore right arm but could swim fine once I was warmed up. It didn't help that the guards showed up 15 minutes late so this was a short practice in 75 min.

    1000 Free as 200swim/pull/swim/kick/swim
    10x50 from block 3 free, 3 breast, 3 back, 1 fly 15 yard break out hard off start then EZ free
    1000 kick with fins 200 BR, 200 Fr, 200 Fl, 200 Bk, 200 Fr
    500 Free every 4th 25 with 6 beat kick

    Total 3000 yards
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  8. Thursday 2/12 - Is it Thursday already?

    by , February 12th, 2009 at 07:33 AM (Mixing it up this year)
    Just losing track of the days here. Have a meet this weekend but I am only doing 4 events since I have to coach as well. Kayla, Reagan and I will be in the same heat for the 50 and 100 free events. Should be fun. I hope the right arm calms down by then.

    30x50 @ :55 Free middle 10 with 6 beat kick
    10x50 @ 1:15 Breast 1/2 pull 1/2 kick
    10x50 @ 1:15 Breast
    4x25 @ :45 Breast Scull
    4x100 @ 1:45 Free EZ
    4x25 @ :45 Breast Kick
    4x100 @ 1:45 Free EZ

    Total 3500 yards
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  9. Wednesday 2/11 - Back in style

    by , February 11th, 2009 at 07:38 AM (Mixing it up this year)
    My right arm is alittle tweekie today but I will work on it with the tens unit and it should be fine. Backstroke and doing alot of kicking in a streamline position tends to do that to me.

    10x50 @ 1:00 Free 1/2 Pull 1/2 Kick
    20x50 @ 1:00 Free every 3rd 50 Back
    500 Free Pull with Paddles and bouy
    10x50 @ 1:00 alternate 50 Back/50 Free
    600 Back kick with fins
    400 Fly kick with fins
    500 Free every 4th lap drill

    Total 4000 yards

    Updated February 11th, 2009 at 07:45 AM by Donna

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  10. Tuesday 2/10 - Stroke Day

    by , February 10th, 2009 at 07:31 AM (Mixing it up this year)
    Felt really strong especially on my backstroke, my strong kick was back today too.

    15x50 @ 1:05 Free alternate by 50 Pull/Kick/Swim
    10x50 @ 1:00 as 25 Br 2kick1pull/25 free
    800 as 50 Free 25 Breast
    10x25 @ :45 Back catchup drill
    8x50 @ 1:00 Back with paddles and board
    8x25 @ :40 Back held between 20-22
    8x25 @ :40 as Fl/Bk, Bk/Br, Br/Fr
    600 Free

    Total 3500 yards
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  11. Monday 2/9 - Getting back to normal

    by , February 9th, 2009 at 07:28 AM (Mixing it up this year)
    I have another meet this coming weekend but this is a kids meet so I probably won't worry too much about this one.

    Felt ok today just kept things nice and loose.

    500 Free EZ
    5x200 @ 3:30 Free with paddles keeping it loose
    600 Free Kick with fins alternate 100 on sides, 100 on back
    400 IM nice and loose
    8x25 @ :45 Kick every 3rd fast went 26 and 27
    10x50 @ 1:10 Free with paddles right arm down, left arm back non working hand at side
    400 Free EZ

    Total 3600 yards
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  12. Sunday 2/8 - Day 2 not too bad

    by , February 8th, 2009 at 08:39 PM (Mixing it up this year)
    Today went fairly well. Started the morning with my sinuses deciding to start acting up.

    My 500 Free felt slow and sore from yesterday but was not too bad 6:22.53.

    Next up was the 200 Fly which I decided to swim differently. Normally I swim strong and die, sucking water the last 150 yards. This time I took it out slower and actually was able to bring it back stronger than in the past and I didn't hurt until the last 50 when I was pushing. Went 3:15.20 which is off my best by 6 seconds, but I think I will try this again using this strategy. Makes the race actually fun.

    The 100 Back was great went 1:19.63. Talk about negative splitting went out in 39.86 and brought it home in 39.77.

    The 50 Fly was a great swim in 33.91 but the 100 Free was right afterward and I had nothing left went 1:05.38 which is what I expected.

    Overall I would call this one of my best meets in a long time. I have to remind myself that when I do 5 events a day over 2 days the end of the meet is not always the best but it is great just to finish.

    Had a great time visiting with friends and enjoying the hot tub!
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  13. Saturday 2/7 - A pleasant surprise

    by , February 7th, 2009 at 08:10 PM (Mixing it up this year)
    Did not feel particularly fast but the numbers say it all.

    1650 Free - 21:46.37 only 7 seconds off my tapered best
    This race I really expected to be around mid 22 min. not mid 21, did not feel particularly fast at all.
    100 IM - 1:15.69 PB
    50 Free - 28.87 in the ball park of best
    50 Back - 37.99 .1 off my best
    400 IM - 5:58.28 too tired by this time of the day but a very respectable swim for me compared to last year (7 seconds off last years for this meet and 4 events before)

    Hopefully tomorrow will go as well.

    The line up is 500 Free, 200 Fly, 100 Back, 50 Fly and 100 Free. The 100 Free is right after the 50 Fly so I might just use that for warm down.

    The big dilema will be whether I can keep up the training for both sprints and distance or should I just focus on the distance?
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  14. Friday 2/6 - am I ready ... no..

    by , February 6th, 2009 at 08:11 AM (Mixing it up this year)
    Left shoulder is back to feeling a little tweekie but should survive the meet ok. I had no energy today. Also tried to determine if butterfly vs butterfrog was faster for me when tired. They came out even.

    1000 as 200 swim/pull/swim/kick/swim
    5x100 @ :20 Rest IM 1/2 pull 1/2 kick
    10x50 @ 1:00 free hold pace started with :48's but ended up in the :46 range
    5x100 @ 2:00 Free loose
    400 IM nice and loose
    300 EZ
    3x100 as 50fly/50free experiment with butterfly/frog

    Total 3000 Meters
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  15. Thursday 2/5 - Another easy day

    by , February 5th, 2009 at 07:54 AM (Mixing it up this year)
    Felt great today but really did not push much except a few starts and breakouts. The massage I had yesterday has really helped my left shoulder.

    500 as 100swim/100pull/100swim/100kick/100swim
    5x100 @ 2:00 Free keep it loose
    10x50 from a dive 15 yards fast 3 fly, 3fr, 2 bk, 2 br
    5x100 @ 2:15 IM fly drill, back pull, breast kick, free swim
    2x500 @ 1:00 Rest #1 with small paddles and bouy #2 just loose

    Total 3000 yards

    Meet this Saturday in North Myrtle Beach!
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  16. Wednesday 2/4 - Easying up a bit

    by , February 4th, 2009 at 07:34 AM (Mixing it up this year)
    Felt ok, left shoulder still bugging me a bit. Did not seem to have any energy today so just took everything kind of easy. Kicking was more back to normal SLOW.

    5x100 @ 1:55 Free
    8x50 @ :55 Free with paddles and bouy
    5x100 @ 1:55 4 Free, 1 IM
    8x50 @ 1:05 Free 1/2 pull 1/2 kick
    5x100 @ 1:55 1 IM, 3 Free, 1 IM
    8x50 @ 1:20 Free kick
    8x25 @ 1:00 alt Fly/Free with fins FAST
    100 EZ
    500 Warm down

    Total 3500 yards
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  17. Tuesday 2/3 - WOW what happened

    by , February 3rd, 2009 at 07:35 AM (Mixing it up this year)
    Did not feel particularly good today but my kicking floored me. This from a non kicking distance swimmer. If only my arms would recover like my legs.

    1000 Free as broken 2x1,2,3,4,1,2,3,1,2,1 on :10 Rest
    3x{4x50 @ 1:15 Free Desc 1-4
    ....{100 free kick Fast
    round 1 went 47,45,42,39, 2:12
    round 2 went 45,44,41,38, 1:59
    round 3 went 45,43,40,38, 1:55
    for me the 2:12 was pushing it breaking 2 minutes, twice, floored me
    100 EZ
    5x100 @ 2:00 Kick free with fins on side alternate sides
    400 IM Drill
    100 EZ

    Total 3000 yards
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  18. Monday 2/2 - meet prep week

    by , February 2nd, 2009 at 07:31 AM (Mixing it up this year)
    Have a meet the end of this week and am hoping to have a better showing this time around. Left shoulder was alittle sore after this one but will do a normal 3 day taper the end of this week.

    14x100 @ 2:00 alternate Free/IM every 3rd on 1:45
    2x400@ 6:00 Free with paddles kick strong on every other 50
    8x200 @ 3:30 alternate Free/IM
    200 Free EZ

    Total 4000 yards

    I tried to get butterfrog down on the 200 IM's today. Question: Should I revert to butterfrog at the end of my 200 fly this weekend when I start dying on the last 100? All thoughts welcome. I have a mental block against doing it or maybe it is just a status thing.
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  19. Saturday 1/31 - Saturday with kids

    by , January 31st, 2009 at 02:22 PM (Mixing it up this year)
    Still somewhat sore from this week so I figured we would start with our usual drill sequences then do a broken 1650.

    Today Sandra, McKaylin and Ellie joined me for workout. I figure next year they may start beating me on these sets as I maintain but they get faster, older and stronger.

    500 Free
    4x8x25 @ 1:00 drills with fins IM order 8 of each stroke
    1650 Free pull broken as 1,2,3,4,5,6,7,8,9,10,11 on about :30 Rest at about 7 I did the last lap of each fly to allow the kids to catch up.
    200 Free EZ
    Soak in the hot tub the nicest part of Saturday practice

    Total 3150 yards
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  20. Friday 1/30 - I am BACK!

    by , January 30th, 2009 at 07:43 AM (Mixing it up this year)
    Actually I was excited to see the pool set up for long course. This has been a rarity lately. When it is long course I try to focus on more distance stuff and my Backstroke felt great today.

    20x100 @ 2:00 Free every 3rd 2/3P 1/3K it was supposed to be 1/2 and 1/2 but I stink at kicking and would never make it
    3x200 @ 4:00 Back with paddles Desc 1-3 went 3:59, 3:56, 3:42
    3x300 @ 6:00 Free with paddles and bouy Desc 1-3 went 5:13, 4:57, 4:28
    4x100 @ :10 Rest kick with fins alt fly/free
    100 EZ

    Total 4000 meters
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