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  1. Saturday 1/24 - A Little broken up

    by , January 24th, 2009 at 05:58 PM (Mixing it up this year)
    Well I started with some drill work with the kids, Sandra and McKaylin joined me for some drill work. One of the younger kids then joined us Dale who was actually there to work with one of the other instructors and since his instructor did not show I just filled in for a bit. Then got a good hour in by my self.

    800 as 200 swim/200 pull/200 kick/200 swim
    20x25 as various drills alternating fly and free

    the girls swam with the grudge belt then did some sets next while I worked with Dale.

    5x100 @ 2:00 Free with parachute went 1:45, 1:45, 1:46, 1:50, 1:52
    500 Kick alternate free/fly with fins
    3x200 @ 3:30 Desc 1-3 Free with paddles and bouy went 2:50, 2:45, 2:31
    200 Free EZ with paddles and bouy
    200 Back with paddles and board went 3:30 on this one
    100 Fly drill
    100 Free EZ

    Total 3500 yards

    Updated January 24th, 2009 at 09:24 PM by Donna

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  2. Friday 1/23 - Sprint Day or was it...

    by , January 23rd, 2009 at 08:02 AM (Mixing it up this year)
    This was not the workout I had planned but since they had the pool SCY instead of the friday usual LCM I had to pick a different workout.

    I just felt like I couldn't get moving today. Kicking wise I did great, the arms just wouldn't move.

    2x300 @ 5:30 Free
    10x25 @ 1:00 Sprint 4 fly(held 20), 3 back(held 22), 2 breast(held 25), 1 free (16)
    100 @ 3:00 IM for time 1:25
    2x200 @ 4:30 Free 1/2 Pull 1/2 Kick
    8x50 @ 1:15 2 of each stroke
    14x25 @ :45 free kick every 3rd fast went 25, 26, 25, 27
    100 @ 3:00 Free for time 1:15 felt slow
    8x25 @ :45 free kick every other fast went 25, 26, 25, 24
    2x50 @ 1:30 Free for time :36, :35
    4x25 @ :45 free kick fast held 25
    400 free EZ

    Total 3100 yards
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  3. Thursday 1/22 - Lost my workout card

    by , January 22nd, 2009 at 07:36 AM (Mixing it up this year)
    Midway thru my workout the card with my workout on it fell under the gutter grate and floated away. Most of this is from memory since I had read the workout several times before starting this morning.

    8x50 @ 1:00 Free 1/2 pull 1/2 kick
    3x100 @ 1:45 Free with paddles and bouy Desc 1-3 went 1:32, 1:26, 1:19
    5x100 @ 2:00 Free 1/2 pull 1/2 kick
    3x200 @ 3:30 Free with paddles and bouy Desc 1-3 went 3:02, 2:52, 2:36

    8x50 @ 1:05 Free right arm only with paddle
    (this is were the card went sailing)
    8x50 @ :55 Free paddle on right hand only 4 kicks on the paddle hand
    8x50 @ 1:05 Free left arm only with paddle
    8x50 @ :55 Free paddle on left hand only 4 kicks on the paddle hand

    100 Free EZ

    Total 3500 yards

    PS. to my kids and masters team members, yes you will be doing this one tonight.

    Updated January 22nd, 2009 at 08:50 AM by Donna

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  4. Wednesday 1/21 - Heavy Fly and Back

    by , January 21st, 2009 at 07:37 AM (Mixing it up this year)
    Today was a heavy fly and back day. Felt great compared to this past weekend. Timing is everything and as masters swimmers we know that we are not always at our best when the meet rolls around.

    400 Free Pull

    9x50 @ 1:15 1/2 pull 1/2 kick fl/bk, bk/br, br/fr

    4x25 @ :45 Fly with fins
    100 Fly with fins
    200 Free EZ
    250 Fly with fins

    500 Back Pull with paddles and board

    8x50 @ 1:10 as 25 Fly/25 Back with paddles
    4x25 @ :45 Fly with fins
    100 Fly for time went 1:39

    400, 300, 200, 100 @ :30 Rest Free Pull with paddles and bouy went 5:55, 3:55, 2:44, 1:20

    100 Free EZ

    Total of 3700 yards
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  5. Tuesday 1/20 - Pleasant Surprise

    by , January 20th, 2009 at 07:34 AM (Mixing it up this year)
    Today started out rough but in the end it turned out to be great. Started off slow and sluggish this morning but at the end of practice wouldn't you know that I broke the time I did over the weekend in my 500 at the end of practice.

    My back is not as sore as it has been but I still feel it some. This turned out to be just the workout I needed.

    20x50 @ :55 Free #1-10 loosen up #11-20 hold pace held 41's for all but last 2 which were 40's

    1000 free with paddles and bouy for time 13:30

    20x50 @ 1:00 Free every 3rd FAST on the fast ones held 38, 38, 37, 37, 36, 35

    2x500 @ 8:00 Free with paddles and bouy descend went 6:55 and 6:35 my time at the meet was 6:36.

    500 Free EZ

    Total 4500 yards good distance day
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  6. Monday 1/19 - Easy workout

    by , January 19th, 2009 at 11:10 AM (Mixing it up this year)
    I made the mistake of bringing my son and his friend to the Y with me. They were stealing my kick board and trying to grab me as I swam by. Then I found out they drained the hot tub. YUCK, I really wanted to soak today.

    I just felt really tired and had no energy. Of course the water was over 85 too which did not help.

    Well here is what I got in:

    1000 as 200 swim/pull/swim/kick/swim
    500 free with paddles every 3rd lap fly
    10x50 @ 1:00 Free with one paddle on 4 kicks on the paddle hand. 5 on right 5 on left
    500 kick alternate fly/free with fins on back
    200 IM nice and loose
    200 free EZ
    100 Back

    total 3000 yards
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  7. Sunday 1/18 - Last day of the meet

    by , January 18th, 2009 at 09:39 PM (Mixing it up this year)
    My back hurts still, had to use the tens unit again just to be able to bend over and grab the block. Other than that my kids did really well, even my son who usually goofs off in practice when he is there.

    As for my times, they were all off. I didn't realize between the back issues and the fact that I coached in the mornings, standing, running between 2 pools to see everyone swim. That was a workout in and of itself.

    Tomorrow is another day and hopefully a workout and soak in the hot tub will do just the trick.

    I should probably rename this entry as "Old and Falling Apart!"

    Updated January 18th, 2009 at 09:58 PM by Donna

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  8. Saturday 1/17 - Kids Meet

    by , January 17th, 2009 at 06:26 PM (Mixing it up this year)
    I have to admit that coaching takes alot out of me. Last night my 400 IM was off by about 25 seconds, today my 500 Free was off by 20 seconds, but I have to say my 200 fly was actually ok only 4 seconds off.

    As for my back IT HURTS. I spent the early part of today coaching with the tens unit on.

    The bright side of this meet is that my kids are smashing their times! I know they will do just as well tomorrow. As for me I will be doing the 200 Breast and 200 Free. I don't think the free will be anything spectacular but hopefully my breast will be ballpark.
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  9. Friday 1/16 - Meet day has arrived

    by , January 16th, 2009 at 07:59 AM (Mixing it up this year)
    Got up this morning back felt wonderful, then I walked down the stairs and OUCH! I think this workout loosened me up enough. I am going to use my tens unit for a while this morning, hopefully by this evening I will be some what normal.

    1000 as 200 of swim/pull/swim/kick/swim
    5x100 @ 2:30 Fly 25 rt arm, 25 lft arm, 25 drill, 25 swim
    6x50 @ 1:15 alternate back/breast
    200 EZ

    Total of 2000 yards.
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  10. Thursday 1/15 - Pre meet workout

    by , January 15th, 2009 at 07:43 AM (Mixing it up this year)
    Will be swimming 400 IM tomorrow in a USA meet so today was an easy day. Back is still hurting but not as bad as monday. Plan to sit in the hot tub tonight after I finish coaching.

    1000 as 200swim/200pull/200swim/200kick/200swim
    8x25 @ :45 free kick
    5x200 @ 3:30 Free with paddles and bouy went 3:00, 2:57, 2:57, 2:52, 2:45 was supposed to be EZ but felt pretty good at the end so...
    800 kick alternate 100 fly/100 free with fins
    4x50 from a dive consentrate on start and breakout to 20 yards then cruise the rest
    500 EZ

    Total 3700 yards
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  11. Wednesday 1/14 - a different Back day

    by , January 14th, 2009 at 07:32 AM (Mixing it up this year)
    The lower back is getting better but still not 100%, maybe 75%.

    10x50 @ :55 Free
    5x100 @ 1:45 Free

    2x[300 @ 6:00 Back with Paddles and board
    ...[3x100 @ 2:00 Back 25 rt arm, 25 lft arm, 50 swim
    ...[4x25 @ 1:00 Back kick
    ...[6x50 @ 1:00 Back Drill alternate double arm/catchup

    500 Free EZ

    Total 3500 yards
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  12. Tuesday 1/13 - Day two of back trouble

    by , January 13th, 2009 at 07:42 AM (Mixing it up this year)
    Today was not as bad as yesterday but did take me a while to loosen up again. Something about sleeping just stiffens the back.

    3x200 @ 3:30 Free Descend went 3:15, 3:12, 3:05 this is pitiful for me
    10x100 @ 1:30 Free with paddles and bouy this was better 1:27, 1:27, 1:28, 1:27, 1:25, 1:25, 1:26, 1:24, 1:22, 1:21
    10x50 @ 1:15 kick Free 1:13, 1:13, 1:12, 1:11, 1:12, 1:07, 1:06, 1:04, 1:05, 1:03
    10x50 @ 1:05 IM 1/2 pull 1/2 kick
    5x200 @ 3:30 Free with paddles and bouy went 2:57, 2:51, 2:46, 2:43, 2:37
    2x100 @ :10 Rest Fly 25 rt arm, 25 lt arm, 25 drill, 25 swim
    200 EZ

    Total of 4000 yards

    Today I'll try the tens unit again and see if tomorrow is better than today. But I still feel
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  13. Monday 1/12 - Back was hurting bad

    by , January 12th, 2009 at 07:42 AM (Mixing it up this year)
    My first couple of turns today were excrutiatingly painful, but as I have found out if I just push thru it, this too will go away eventually. After the first 500 I seemed to settle down, still sore but not the bad type of pain. My right hip is out of alignment and I was unable to pop it into place yesterday. Maybe I'll have better luck today.

    Well here is what I pushed thru:

    30x50 @ :55 Free did all the flip turns even though I did not want to

    2x 200 @ 4:00 Breast went 3:42 and 3:45
    ....4x50 @ 1:15 Breast kick
    ....2x100 @ 2:00 Breast 1/2 drill (double kick) 1/2 swim

    8x25 @ 1:00 Breast Scull
    6x100 @ 1:45 Free #2 and 5 Breast on the breast went 1:45 and 1:47.

    Total of 3700 yards
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  14. Saturday 1/10 - The IM Pyramid

    by , January 10th, 2009 at 06:26 PM (Mixing it up this year)
    I always loved this workout so today I decided to do it, the IM Pyramid, but before I started on this I met up with Sandra and we did some fly and breast drill work, the water was hot today atleast 84.

    200 free EZ
    20x25 @ 1:00 Fly drills with fin
    4 chest press arms at side
    4 chest press arms in front
    4 rotating every six kicks
    4 3right 3left 3 swim
    2 fly with fins
    2 fly no fins fast
    20x25 @ 1:00 Breast drills
    4 kick
    4 kick with bouy between knees
    4 kick board under hips
    4 with 3 second glide
    4 swim
    500 Free with paddles and bouy

    Sandra left at this point so on to the IM Pyramid all done on :15 Rest

    25 Fly
    50 Fly
    75 as 50 Fly/25 Back
    100 as 50 Fly/50 Back
    125 as 50 Fly/50 Back/25 Breast
    150 as 50 Fly/50 Back/50 Breast
    175 as 50 Fly/50 Back/50 Breast/25 Free
    200 IM
    175 as 50 Fly/50 Back/50 Breast/25 Free
    150 as 50 Fly/50 Back/50 Breast
    125 as 50 Fly/50 Back/25 Breast
    100 as 50 Fly/50 Back
    75 as 50 Fly/25 Back
    50 Fly in :49
    25 Fly in :18

    400 as 100 swim/100 drill/100 kick/100 swim

    Total 3700 yards
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  15. Friday 1/9 - Call it what you will... I swam

    by , January 9th, 2009 at 08:25 AM (Mixing it up this year)
    I did not have a long course workout picked out today so I just winged it here. My backstroke felt much stronger than normal and my breaststroke felt like I was not as flat as the last time I swam it.

    5x200 @ 4:30 Free as 100 swim/50 pull/50 kick
    8x25 @ 1:00 Back kick arms perpendicular
    8x50 @ 1:00 Back pull with paddles and board
    500 Free with paddles only every 3rd 25 Back
    200 Breast kick
    500 Free every 3rd 25 Breast
    400 Free EZ

    Total 3000 meters
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  16. Thursday 1/8 - PACE

    by , January 8th, 2009 at 07:50 AM (Mixing it up this year)
    Was not sure I had it in me to get this done but I made it. Now the shoulders are a little achy but they will be fine later.

    800 as 200swim/100pull/200swim/100kick/200swim
    10x50 @ 1:15 Free goal hold :40 went 41, 41, 40, 40, 39, 39, 40, 39, 38, 38
    3x200 @ 3:30 Free paddles and bouy held 2:55 this was just nice and easy
    10x50 @ 1:05 Free goal hold :40 went 40, 40, 39, 39, 39, 39, 38, 38, 39, 38
    5x100 @ 1:50 Free paddles and bouy went 1:31, 1:28, 1:25, 1:20, 1:18
    10x50 @ :50 Free goal hold :40 went 41, 41, 41, 40, 40, 40, 39, 39, 40, 39
    200 EZ

    Total 3600 yards
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  17. Wednesday - 1/7 recovery Day?

    by , January 7th, 2009 at 09:30 AM (Mixing it up this year)
    Needed to recover from yesterdays fly workout but was this really recovery?

    4x500 @ :20 Rest Free #1 & 4 Swim, #2 pull, #3 kick
    8x25 @ :45 Fly
    3x100 @ 1:40 Free held 1:32ish
    8x25 @ :45 Back
    3x100 @ 2:00 IM held 1:38ish
    8x25 @ :45 Breast
    6x100 @ 1:30 Free paddles and bouy went 1:24, 1:22, 1:22, 1:21, 1:20, 1:18
    200 EZ

    Total 4000 yards
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  18. Tuesday 1/6 - A day to FLY

    by , January 6th, 2009 at 07:46 AM (Mixing it up this year)
    The Aquatic Center opened late since someone decided to . After a 10 minute nap in the car I could finally get in.

    10x100 @ 1:40 Free
    20x50 @ 1:00 Fly with fins after 11 I got paged and had to take a call only a delay of 4 minutes
    10x50 @ 1:00 Fly kick on back with fins good ab work
    20x25 @ :45 Fly with paddles wow what a workout
    500 EZ Free

    Total of 3500 Yards
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  19. Monday 1/5 - Making it up as I went

    by , January 5th, 2009 at 07:59 AM (Mixing it up this year)
    I had a workout all written up and I left it at home so I put this one together as I went.

    1000 done by 200's swim/pull/swim/kick/swim

    8x25 @ :45 Breast Kick
    8x25 @ :45 Breast
    1 minute rest
    100 Breast for time went 1:41
    500 Free with paddles every 3rd lap Breast

    8x25 @ :45 Back Kick just barely made these
    8x25 @ :45 Back
    1 minute rest
    100 Back for time went 1:32
    500 Free with paddles every 3rd lap Back

    500 Kick with fins alternate 100's fly/free

    Total 3500 yards

    I am not going to worry about the yards only the quality of the workout and the quality of the stroke work this year. I guess you could say quality strokes and kick are my new years resolution for practices.
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  20. Saturday 1/3 - Drills, Drills, Drills

    by , January 3rd, 2009 at 01:17 PM (Mixing it up this year)
    The water at the Y was alittle warm 84 degrees so Sandra (one of my 10 year old swimmers) and I did alot of fly drill work with fins.

    500 by 100s as swim/pull/swim/kick/swim
    40x25 @ 1:00 Fly drill's with fins we chose them as we went along, like kick on back, 6 kick rotation, chest press, etc.
    500 easy
    At this point Sandra left and I just put the rest of this together to get to 4000.

    4x200 @ 3:30 free with paddles and bouy descend 1-3, #4 EZ, went 2:50, 2:45, 2:30, 3:00
    This was my quality set and it felt really good

    The rest was just thrown together as I went.
    200 kick
    200 free with parachute
    200 back with paddles and board
    100 IM
    200 Breast kick with fins
    100 Breast with fins
    200 EZ Free

    20 minutes in the hot tub!

    total 4000 yards
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