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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. Day 3 of Taper - It's getting too crowded

    by , July 30th, 2014 at 07:49 AM (Mixing it up this year)
    I don't know where all the non swimmers are coming from but they are starting to get in the way. I hope they don't keep hogging the lane space. I don't want to go back to the big practice because they don't kick more than a 100 per week if even that when I am doing 500-1000 per day since my kick stinks so bad.

    Today I felt sore, I guess I am not used to doing sprints even just a few. Still doing a few easier pace sets too.

    500 free
    500 free kick w/zoomers
    10x50@1:00 free w/bouy held 42's
    8x25@:45 dolphin shooters w/zoomers
    4x50 from block as 25 sprint/25 easy free odd sprints fly/even sprints free
    100 EZ
    5x100 drills w/zoomers & snorkle #1 kick streamline #2 catch #3 catch up at hips #4 kick arms at side #5 swim
    300 free kick w/zoomers
    200 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  2. Day 2 of taper and felt decent

    by , July 29th, 2014 at 07:40 AM (Mixing it up this year)
    Last night I started having trouble with one of my gum getting inflamed, nothing a little amoxicillan couldn't fix. Thank goodness this gives me 2 weeks to get rid of it.

    As for swim today felt good overall. Strokes felt smooth but I needed to go easier than yesterday. Need my rest.

    I really miss long course, I knew my pace but it has been so long for short course I have nothing to judge by. The only thing I like better short course is sprints.

    500 free
    500 free kick w/zoomers
    5x100@2:00 IM went 1:45, 1:45, 1:43, 1:40, 1:39
    300 kick alt free/breast by 50
    4x50 from block 25 sprint/25 easy free the odd sprints free even sprints fly
    5x100@2:00 free w/snorkle went 1:40, 1:40, 1:39, 1:35, 1:32 used a kick on the first 2 but then just pulled the last 3 and went much faster
    100 free EZ

    Total 2600 yards
    Categories
    Swim Workouts
  3. Monday, monday, ..... TAPER TIME!

    by , July 28th, 2014 at 07:40 AM (Mixing it up this year)
    I had to say goodby to my paddles and just focus on distance per stroke and some speed. Overall I felt good. My left knee is hurting some but only on pushoffs not on breaststroke kick which is weird. It is a little swollen so I will ice it and do some muscle stim on it. Same with my elbows.

    My sprints felt good and my distance felt even better.

    Now that I am back in a short course pool this is hard to see if I am were I need to be on pace. I wish we could be long course for at least this week.

    600 free
    500 free kick w/zoomers
    5x100@1:45 free went 1:29, 1:30, 1:28, 1:26, 1:22 unintentional descend just focused on getting a good pull
    5x100@2:00 free w/snorkle maintain 6 beat kick went 1:40, 1:39. 1:32, 1:30, 1:27 another unitentional descend set
    500 free kick
    4x50 from block as 25 sprints/25 easy free the odd sprints free even sprints fly
    200 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  4. Last Long Course Distance Day before taper

    by , July 25th, 2014 at 07:54 AM (Mixing it up this year)
    One last distance workout before taper begins. Tomorrow I start back to short course workouts, YUCK!!!!

    500 free
    500 free kick w/zoomers
    3x200@3:30 free w/paddles & bouy went 3:02, 2:58, 2:54
    4x100@2:00 free w/snorkle maintain 6 beat kick held 1:48's
    3x200@3:30 free w/paddles & bouy went 3:02, 3:00, 3:00
    400 free w/snorkle maintain 6 beat kick EZ

    Total 3000 meters
    Categories
    Swim Workouts
  5. Easy day of sorts

    by , July 24th, 2014 at 07:22 AM (Mixing it up this year)
    Did some breaststroke work today along with a few sprints. My knee held up better than expected on the breast kick. Sprinting felt really good today. Shoulders are still somewhat sore from the distance work I have been doing lately.

    500 free
    500 free kick w/zoomers
    5x100@1:40 free w/paddles & bouy held 1:32's
    300 accordian drill w/br fins & snorkle
    4x50@1:15 breast pull w/zoomers
    4x100 from block as 25 sprint/75 easy free odds free evens fly
    100 free EZ

    Total 2500 meters
    Categories
    Swim Workouts
  6. Back to Back

    by , July 23rd, 2014 at 07:44 AM (Mixing it up this year)
    Focused on Backstroke today. My kick is still week but did fairly good in my pacing for the 200. My sprints felt good at the end.

    500 free
    500 free kick w/zoomers moderate speed

    5x100@1:45 free w/paddles & bouy held 1:32's
    5x100@2 back w/paddles went 1:48, 1:49, 1:48, 1:48, 1:45
    600 back kick w/zoomers alternate by 50 streamline/fashion model/arms perpendicular/partial recovery
    4x100 from dive 25 meter sprint/75 EZ free odd sprints free even sprints fly

    Total 3000 meters
    Categories
    Swim Workouts
  7. Change of plan

    by , July 22nd, 2014 at 07:25 AM (Mixing it up this year)
    I was going to do an IM day but my back muscles were seriously tightening up while I was swimming my warmup so I changed it to a butterfly day.

    500 free
    500 free kick w/zoomers
    5x200@5 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers went 3:55, 3:49, 3:44, 3:33, 3:28
    500 free kick w/zoomers FAST
    500 free w/snorkle concentrate on pull while maintaining 6 beat kick

    Total 3000 meters
    Categories
    Swim Workouts
  8. Back to normal.

    by , July 21st, 2014 at 08:01 AM (Mixing it up this year)
    States are over and I am back to the pool. A great hard workout this morning.

    500 free
    500 free kick w/zoomers

    3x300@5 free w/paddles & bouy went 4:37, 4:34, 4:30
    1 minute rest
    600 free w/paddles & bouy went 9:37
    1 minute rest
    2x3@5 free w/paddles & bouy went 4:37, 4:39

    200 free kick w/zoomers
    200 free EZ

    Total 3500 meters
    Categories
    Swim Workouts
  9. Another great distance day

    by , July 16th, 2014 at 07:27 AM (Mixing it up this year)
    Had to do a hard one today just because I don't know when I will get in the water over the next few days. Traveling to Atlanta for Age Group States.

    500 free
    500 free kick w/zoomers

    1500 free w/paddles & bouy was about 12:28 at the 800 and 23:13 for a final time my best times in the last 2 nationals were 23:48 and 23:49 so I am on track for Nationals. Swimming with paddles & bouy is usually very close to what I will do in a meet without them.

    500 free kick w/zoomers
    500 free w/snorkle

    Total 3500 meters
    Categories
    Swim Workouts
  10. Needed a recovery day

    by , July 15th, 2014 at 07:28 AM (Mixing it up this year)
    This was my recovery day today.

    500 free
    500 free kick w/zoomers

    4 times thru IM order
    4x50@1:10 for fl, bk, & br @1:00 for fr
    30 sec rest

    200 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    300 free kick w/zoomers
    2x100 from block as 15m sprint then easy free #1 fly, #2 free

    Total 2500 meters
    Categories
    Swim Workouts
  11. Getting as much distance training in as I can

    by , July 14th, 2014 at 07:42 AM (Mixing it up this year)
    With 2 weeks before taper I am hitting the distance swimming hard. Monday and Wednesday will be hard distance free sets with Tuesday as a distance fly day. Then hopefully I can get in for a short swim on friday some time. I will be coaching at the state meet at GA Tech so hopefully during the break I can get in and just keep my feel for the water. Then kick it back up the following week for one last push.

    My pacing is really going well, so well I hope to be back around low 23 minute or high 22:55ish at Nationals for the 1500 Free.

    500 free
    500 free kick w/zoomers

    5x100@1:45 free w/paddles & bouy went 1:30, 1:30, 1:29, 1:30, 1:30
    1 minute rest
    5x100@1:40 free w/paddles & bouy went 1:28, 1:29, 1:30, 1:29, 1:28
    1 minute rest
    5x100@1:35 free w/paddles & bouy went 1:29, 1:29, 1:30, 1:29, 1:29

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

    Total 3500 meters
    Categories
    Swim Workouts
  12. Did not expect to swim this morning

    by , July 12th, 2014 at 01:48 PM (Mixing it up this year)
    My Y team was supposed to be at a meet that got cancelled due to weather since it was an outdoor meet. Went to the our Y since the CCAC was closed for a meet.

    Temperature was 86 degrees today and the clouds were ominous so I tried to get some yardage in before getting thrown out.

    500 free
    500 free kick w/zoomers
    5x200@3 free w/paddles & bouy went 2:45, 2:45, 2:45, 2:42, 1:37
    500 free kick w/zoomers fast
    500 free w/snorkle

    Total 3000 yards
    Categories
    Swim Workouts
  13. A harder workout with the new toy

    by , July 11th, 2014 at 08:00 AM (Mixing it up this year)
    Ok I am getting the hang of this Garmin and now carry a pair of reading glasses to the pool to look at it during practice. Still experimenting with it but I like getting my average splits per 100 when doing longer swims.

    Today I was joined by several masters due to overcrowding in their lane. I just adapted to their workout since I was doing a distance day.

    500 free
    500 free kick w/zoomers
    500 free w/paddles & bouy
    2x400 free w/paddles & bouy
    4x50 fly
    300 free kick w/zoomers
    200 free w/snorkle and steady kick

    Total 3000 meters
    Categories
    Swim Workouts
  14. Playing with the new toy

    by , July 10th, 2014 at 07:36 AM (Mixing it up this year)
    Since I have to have blood work drawn this morning I know enough not to swim hard raising my blood sugar. A nice easy swim today.

    500 free
    500 free kick w/zoomers
    200 free ez
    500 free
    5x100@2:15 back
    500 free w/ snorkel maintain 6 beat kick
    300 free kick w/zoomers

    Total 3000 meters
    Categories
    Uncategorized
  15. A great distance workout today, key word descend!

    by , July 9th, 2014 at 07:27 AM (Mixing it up this year)
    This was a great distance workout today and I am able to hit times I haven't hit for a long time.

    500 free
    500 free kick w/zoomers

    2 times thru w/paddles & bouy
    2x200@3:30 free went R1-3:13, 3:07, R2-3:06, 3:02
    4x100@1:45 free went R1-1:34, 1:34, 1:32, 1:32, R2-1:31, 1:30, 1:29, 1:28
    4x50@1:00 free EZ
    1 minute rest

    300 free EZ w/snorkle
    200 free kick EZ w/zoomers

    Total 3500 meters
    Categories
    Swim Workouts
  16. Backstroke work today

    by , July 8th, 2014 at 07:36 AM (Mixing it up this year)
    Decided to work on backstroke today. One of these days I will need to do a fly workout but I have not been in the mood.

    500 free
    500 free kick w/zoomers
    10x50@1:10 back w/paddles descend 1-5, 6-10went 58, 55, 55,53, 53, 58, 58, 55, 51, 48
    500 back kick w/zoomers alt by 50 streamline kick, fashion model, arms perpendicular
    10x50@1:00 free odds as 35m moderate/15m sprint evens 15m sprint/35m moderate
    300 free EZ w/snorkle
    200 free EZ kick w/zoomers

    Total 3000 meters
    Categories
    Swim Workouts
  17. Distance Monday

    by , July 7th, 2014 at 09:54 AM (Mixing it up this year)
    Late to the pool today so tried to cram in as much as I could.

    500 free
    500 free kick w/zoomers
    3x500@9 free w/paddles & buoy went 8:05, 8:07, 8:00
    300 free w/snorkel
    200 free w/zoomers

    Total 3000 meters
    Tags: workouts
    Categories
    Uncategorized
  18. Saturday at the Y

    by , July 5th, 2014 at 03:18 PM (Mixing it up this year)
    The water was 85 degrees today but it was good to be back in the water.

    The temperature kept me swimming on the slower side but did get one good set in.

    500 free
    500 free kick w/zoomers
    5x200@3 free w/paddles & buoy descend 1-5 went 2:53, 2:50, 2:45, 2:39, 2:34
    500 breast kick w/br fins
    8x25@:15RI breast pull w/paddles and flutter kick
    8x25@:15RI breast pull w/zoomers
    100 breast
    5x100@2 free w/snorkel held 1:30's
    500 free kick w/zoomers

    Total 4000 yards
    Tags: workouts
    Categories
    Uncategorized
  19. A relaxed mix today

    by , July 3rd, 2014 at 07:37 AM (Mixing it up this year)
    Just a relaxed workout needed to recover from yesterday. What am I going to do tomorrow with no pool to swim in. Doesn't pool management know that could be their biggest day of use on a holiday when families are off.

    500 free
    500 free kick w/zoomers
    10x50@1:10 back w/paddles went 58, 58, 58, 58, 58, 58, 55, 53, 52, 51
    4x200@5 IM order as 50 rt arm/50 lt arm/50 kick/50 swim fast w/zoomers
    breast as 100 pull/50 kick/50 swim no fins
    3x200@4 free w/snorkle maintain 6 beat kick
    100 free kick w/zoomers

    Total 3000 meters
    Categories
    Swim Workouts
  20. Race Pace work

    by , July 2nd, 2014 at 07:32 AM (Mixing it up this year)
    Still recovering so this set today was not as strong but it was consistant. From now till the 9th of July I am in serious weightloss mode. I know I have to watch what I eat over the holiday weekend or compensate with extra exercise like cycling or walk/run since there is no open pool on Friday.

    5x100@1:45 free
    500 free kick w/zoomers
    20x100@1:45 free w/paddles & bouy holding 1:34's last 5 held 1:33's
    300 free EZ w/snorkle
    200 free kick w/zoomers

    Total 3500 meters
    Categories
    Swim Workouts
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