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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. Slow moving but did get some sleep last night

    by , January 31st, 2013 at 07:50 AM (Mixing it up this year)
    Had a tough time with my left arm today but still plodded thru the motions of a workout. The 25 fly's were a bit painful but I managed to hold 20's. I know that is not fast but for today it was a tough effort.

    500 free
    500 free kick w/zoomers at moderate pace

    8x25@:45 shooters w/zoomers
    200 free EZ
    8x25@:45 fly w/zoomers
    200 free EZ
    8x25@:45 breast pull w/zoomers
    200 free EZ

    200 free w/snorkle maintain a 6 beat kick or better
    50 kick w/snorkle as 25 free/25 breast
    200 free w/snorkle maintain a 6 beat kick or better
    50 kick w/snorkle as 25 free/25 breast

    Total 2700 yards
    Categories
    Swim Workouts
  2. Another sleepless night hope I don't fall asleep at work

    by , January 30th, 2013 at 07:24 AM (Mixing it up this year)
    Sunday and Monday nights I only got 4 hours sleep just naturally waking at 2am. Last night I just never fell asleep. I don't feel tired, atleast not at the moment. This may be contributing to my muscles not recovering well. MASSAGE TIME!!
    I will try to schedule one this week.

    500 free
    500 free kick w/zoomers
    10x50@1:00 back went 54, 52, 51, 50, 50, 50, 50, 51, 49, 47 a good solid set
    5x100@1:45 w/paddles back to free 4bk, 3bk/1fr, 2bk/2fr, 1bk/3fr, 4fr
    4x50 from block good breakouts, my lower back hurt on these so it was hard getting off the block
    300 various stroke drills w/snorkle
    100 free
    100 breast kick testing my left knee after it popped last night.

    Total 2700 yards
    Categories
    Swim Workouts
  3. Monofin Play Day

    by , January 29th, 2013 at 07:25 AM (Mixing it up this year)
    Today I was just sluggish, having trouble sleeping again so after 2 hours just laying in the bed it was time to go to swim practice.

    500 Free every 4th lap streamline kick on back
    500 free kick w/zoomers every 3rd lap fast

    Monofin Play Day
    8x25@:05RI fly scull w/monofin & snorkle
    8x25@:05RI torque drill w/snorkle & strapless paddles & left the monofin on just didn;t use it
    8x25@1:00 fly sprint w/monofin went 17, 16, 16, 15, 15, 15, 15, 15 this really took alot out of me the first 3 I had a problem with my rhythm the last 5 were fantastic for me and left me huffing and puffing
    200 fly kick on back w/monofin
    200 1 arm fly drill alternate arms each lap

    500 Free every 4th lap kick streamline w/snorkle maintain a 6 beat kick

    Total 2500 yards
    Categories
    Swim Workouts
  4. Descent effort today but not as fast I would have liked

    by , January 28th, 2013 at 07:19 AM (Mixing it up this year)
    Felt fairly good today. I have a meet in two weeks and I need to get my distance swims stronger and my sprints will be what they are. my main set I did not feel was as fast as I wanted but then again I did not have the big paddles on. I will only use the strapless paddles this week and next so that I don't work the shoulders too much.

    I also need a massage some time soon.

    500 free
    500 Free kick w/zoomers every 3rd 25 fast
    5x200@3:00 Free w/strapless paddles & bouy went 2:57, 2:52, 2:48, 2:46, 2:44
    8x25@:45 shooters w/zoomers
    8x25@:45 12.5m sprint/12.5m easy
    100 Back
    200 Free w/snorkle hold 6 beat kick
    100 Back
    200 Free w/snorkle hold 6 beat kick

    Total 3000 yards
    Categories
    Swim Workouts
  5. What to do in 86 degree water....float

    by , January 26th, 2013 at 11:04 AM (Mixing it up this year)
    I didn't push much today for obvious reasons. Yes I did do some of that evil breaststroke too.

    500 free every 4th lap drill
    500 free kick w/zoomers every 3rd fast
    500 free pull w/paddles, bouy, & snorkel
    10x50@1:10 breast pull w/zoomers held 48's
    500 breast kick
    8x25@:45 breast
    100 breast scull w/snorkel
    100 fly scull w/snorkel
    100 back EZ

    Total 3000 yards
    Categories
    Swim Workouts
  6. The Friday Flyer makes a short appearance today

    by , January 25th, 2013 at 08:38 AM (Mixing it up this year)
    Today was long course and I had to share with 2 really fast guys from the SCAD swim team. We worked well together and I made sure to stay out of their way and not jump ahead of them like some of our slower lap swimmers have a tendancy to do.

    500 Free
    500 Free kick w/zoomers moderate pace
    500 Free pull w/paddles & bouy

    10x50@:10RI free w/snorkle as 15m kick/20m swim/15m kick trying to keep strong kick with the arms. for some reason my kick slows down when the arms come in to play, it is like I can't coordinate them. Hence the reason for this set.
    4x50@:15RI fly
    2x200@:30RI fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    400 free EZ

    Total 3000 meters
    Categories
    Swim Workouts
  7. A little bit-o-back today

    by , January 24th, 2013 at 07:36 AM (Mixing it up this year)
    Just felt like seeing if I could get my backstroke going today so I did.

    500 free every 4th lap back kick
    500 free kick w/zoomers every 3rd lap fast

    10x100@1:45 w/paddles odds back/evens free went 1:35, 1:30, 1:34, 1:29, 1:32, 1:26, 1:31, 1:25, 1:29, no time had to back off since my heart rate popped up to 210 but don't worry when I finished is came back down to 110.

    300 free EZ

    4x50 from block good breakout AFAP 20 yards

    Total 2500 yards
    Categories
    Swim Workouts
  8. I can't believe I voluntarily did the EVIL stroke today

    by , January 23rd, 2013 at 07:25 AM (Mixing it up this year)
    Yes today was Breaststroke day for me and it felt good. I may just have to do it again.

    500 free every 4th lap streamline kick on back
    500 free kick w/zoomers every 3rd lap fast

    10x50@1:00 breast pull w/zoomers held :50's on #1-6 but on 7-10 I dropped to :48's felt good
    8x25 accordian drill w/snorkle
    300 breast kick
    300 free w/snorkle every 3rd lap breast scull drill
    8x25@:45 breast held 25's not quite there yet my legs are still not strong enough
    300 free w/snorkle EZ

    Total 2800 yards
    Categories
    Swim Workouts
  9. Easy or hard set ... just depends on the effort put in

    by , January 22nd, 2013 at 07:29 AM (Mixing it up this year)
    Not a bad workout for my sore shoulders, managed to hold my pace on each section.

    500 free every 3rd lap 1 arm fly
    500 free kick w/zoomers every 3rd lap fast

    36x50@:55 free #1-12 w/strapless paddles & bouy holding :42-43, #13-24 long and loose holding :44-45, #25-36 strong holding :42-43

    200 EASY free w/snorkle as 25 kick/25 swim/25 catchup drill at the hips/25 swim repeat

    Total 3000 yards
    Categories
    Swim Workouts
  10. Cool/hot pool at the Y

    by , January 21st, 2013 at 11:28 AM (Mixing it up this year)
    The shallow end of the pool was cool but the deep end was hot. Just an easy swim today.

    500 free
    400 free pull w/paddles & bouy
    300 alt 50 free/50 back
    200 kick w/zoomers
    100 pull breast w/zoomers

    2x100 free 1 paddle & 1 fin opposite sides
    200 breast kick
    2x100 back kick w/zoomers #2 arms perpendicular
    200 free
    8x25@1:00 fly w/zoomers

    Total 2500 yards
    Categories
    Swim Workouts
  11. Making progress

    by , January 19th, 2013 at 03:42 PM (Mixing it up this year)
    This morning it took a little more time to warm up but once my back loosened up I felt much better

    500 free
    500 free kick w/zoomers every 3rd lap fast
    10x100@1:30 free w/paddles & bouy went 1:22, 1:22, 1:23, 1:21, 1:22, 1:22, 1:21, 1:21 1:21, 1:19
    4x25 shooters w/monofin
    100 dolphin kick on back w/monofin
    4x25 1 arm fly w/monofin
    4x25 fast fly w/monofin
    100 free easy

    Total 2500 yards
    Categories
    Swim Workouts
  12. Long course and I wasn't alone

    by , January 18th, 2013 at 07:15 AM (Mixing it up this year)
    Today's workout I had company a young swimmer. We managed ok.

    500 free
    500 free kick w/zoomers
    500 free pull w/paddles & bouy & snorkel
    4x50 as 25 fly kick out 25 swim w/fins
    200 fly kick w/fins
    200 back kick w/fins
    4x50 as 15m kick 30m swim 15m kick
    200 ez

    Today 2500 meters
    Categories
    Swim Workouts
  13. Sluggish but did have a few good swims

    by , January 17th, 2013 at 08:04 AM (Mixing it up this year)
    Overall I still feel sluggish. My foam roller is my life saver and has been helping to resolve the shoulder issues. Now I am on to the nutrition part. I need to loose about 25 pounds and am trying to get serious about it. I realize my strength may not be there during the rest of this winter season. If I can get rid of this weight then I can get back some of my speed.

    So I sacrifice caleries and put in all kinds of workouts.

    500 free every 4th lap back
    500 free kick w/zoomers

    5x100@1:30 w/paddles as 50 free/50 back went 1:24, 1:27, 1:27, 1:27, 1:29

    8x25@:45 fly w/kickboard as a bouy
    200 fly kick on back w/monofin
    8x25@:45 FAST fly w/monofin held :15

    500 free w/snorkle alternate 100 swim/100 catchup drill at the hips

    Total 2600 yards
    Categories
    Swim Workouts
  14. Shoulders were much better today

    by , January 16th, 2013 at 07:20 AM (Mixing it up this year)
    Thank you foam roller for all your help with my knots! Still kept the workout more drill than swim.

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

    8x25@:45 breast pull w/zoomers
    200 breast kick

    8x100@1:30 free w/strapless paddles & bouy held 1:23's

    4x25@:05RI accordian drill w/snorkle
    4x25@:05RI breast
    4x25@:05RI scull drill w/snorkle alt frontward and backward

    500 w/snorkle Easy

    Totday 3000 yards
    Categories
    Swim Workouts
  15. Legs, Legs, Legs

    by , January 15th, 2013 at 07:21 AM (Mixing it up this year)
    My back was severely locked up this morning, so much so that I was having a hard time even doing a flip turn let alone dolphin kicking off of it. Because of this I just pushed thru it with some nice easy kick sets anyway. With my shoulders being as bad as they have been it was a choice of which area I was going to train, I was there, ready to swim so no excuses.

    500 free every 4th lap drill
    500 free kick alt 100 easy/100 moderate

    8x25@:45 fly w/zoomers this was to loosen the back specifically
    200 fly skull drill w/zoomers & snorkle (this is the set my lower back finally loosened up on )
    200 free kick w/zoomers & snorkle
    200 fly kick w/zoomers on back
    200 breast kick
    200 free swim w/strapless paddles & snorkle maintain a 6 beat kick

    100 breast skull drill w/snorkle
    100 fast free kick w/snorkle
    300 free easy (on the last 100 of this I felt something pull on the right side of my neck, good thing I have the Compex stim for after workout)

    total 2700 yards
    Categories
    Swim Workouts
  16. Recovery from meet

    by , January 14th, 2013 at 07:35 AM (Mixing it up this year)
    I learned that NyQuil makes it hard to swim fast the next day. I have been taking it for about a week since my sinuses started acting up. My 500 Free on Saturday was pathetic barely broke 7 minutes with a 6:59 and my 200 back was a 3:00 swim. Granted I have stayed away from back due to my elbow causing problems but with the addition of shoulder issues last week fly was hard too.

    My 100 back was a 1:24 not good either but I was ok with it. Before the 400 IM I felt like I wanted to throw up, my heart rate was still high up over 100 and I was just telling myself get thru the fly... I did and it actually was not that bad a swim. I was expecting a 7 minute swim but went 6:24 and I actually had something left in the tank to split a 1:21 on the free.

    time to resolve all these shoulder issues with my Compex unit and a good deep tissue massage.

    Today was an easy day of sorts and everything still hurts.

    500 free
    500 free kick w/zoomers every 4th lap fly kick

    5x200@3:15 free w/paddles & bouy descend to moderately fast went 3:01, 2:55, 2:52, 2:48, 2:43

    10x100@:15RI drills/kicks #1-5 w/zoomers & snorkle #6-10 w/zoomers

    Total 3000 yards
    Categories
    Swim Workouts
  17. A good day today

    by , January 11th, 2013 at 08:42 AM (Mixing it up this year)
    I had a good day today. Lost 2 pounds!!!! Still nursing my shoulders and tried to do an easy day.

    500 free
    500 free kick w/zoomers

    10x50@1:00 Free w/one paddle & fin #1-5 rt paddle/lt zoomer #6-10 lt paddle/rt zoomer

    500 back kick w/zoomers drills alternate streamline kick, fashion model kick, and the dreaded arms perpendicular

    2x100@2:00 back went 1:48, 1:42
    100 back drils
    100 back fast went 1:36
    100 back EZ

    500 free w/snorkle every 3rd lap drill alternate accordian and torque drills

    Total 3000 yards
    Categories
    Swim Workouts
  18. Some good distance work today

    by , January 10th, 2013 at 07:49 AM (Mixing it up this year)
    Yes the distance Queen is back and I managed to get thru this one despite showing up late, because I had to get gas.

    Last night I had to do 25 minutes on the spin bike just to be able to have a light snack for dinner. I had used up all my calories. What is funny is I weighed myself before and after. How do you gain weight while riding? I gained a pound.

    500 free every 4th lap kick on back
    400 IM as fly drill, back pull, breast kick, free swim
    500 free kick w/zoomers every 3rd 25 moderately fast
    100 back

    33x50@:50 free #1-12 pull w/strapless paddles & bouy #13-33 swim #1-12 held :42's #13-33 held :45's
    50 back EZ
    100 Free

    Total 3300 yards
    Categories
    Swim Workouts
  19. Testing the waters.... Not good so far

    by , January 9th, 2013 at 07:17 AM (Mixing it up this year)
    Tried some fly today and it was not pretty. I just need to get thru it and the breast kick with my left knee acting up. Getting old stinks.

    500 free every 4th lap drill
    500 free kick w/zoomers as 25 slow/25 mod/25 fast

    8x25@:45 fly 1 arm drill w/zoomers
    8x25@:45 fly w/zoomers
    3x200 free w/strapless paddles and 6 beat kick
    4x50 from dive good breakouts
    200 breast kick testing the knee
    100 back
    100 free

    Total 2600 yards
    Categories
    Swim Workouts
  20. Did round-the-clocks today

    by , January 8th, 2013 at 07:24 AM (Mixing it up this year)
    Saturday I started doing some spin bike riding with 30 minutes saturday and 30 on sunday. Last night I only got 20 minutes in but I have to say it goes by fast with a good movie on. For me it has been Mama Mia, and when they break into song my ride gets faster. I have to increase my workouts since I like to eat and this year my metabolism is going haywire on me. Time to shed these pounds.

    Left shoulder is still an issue but it has gotten better. Now I am dealing with a head cold and just before a meet that I normally am healthy for. That won't stop me.

    500 free every 4th lap drill
    500 free kick moderate w/zoomers every 3rd lap fast

    Round-the-clocks (once around the clock at each interval) I would have added 3x50@:40 if I was healthier
    12x50@:55 free held :44
    6x50@:50 free held :42
    4x50@:45 free held :43

    200 back
    200 free kick w/zoomers
    300 free w/strapless paddles keeping a 6 beat kick
    200 EZ

    Total 3000 yards
    Categories
    Swim Workouts
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