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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. A solid Distance Day

    by , February 28th, 2013 at 08:35 AM (Mixing it up this year)
    I just felt like I needed a good solid distance set. Not sure if tomorrow will be long course or short course but not worried about it, I'll just make it up as I go as usual.

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

    5x100@1:40 free w/snorkle, strapless paddles & bouy this was a warmup for the next phase
    1650 Broken for time w/paddles & bouy as 11,10,9,8,7,6,5,4,3,2,1 laps :10 RI time minus rest interval 22:38

    350 EZ

    Total 3500 free
    Categories
    Swim Workouts
  2. Warm water and few lights

    by , February 27th, 2013 at 08:32 AM (Mixing it up this year)
    This is just not the week to swim at the CCAC. Today the water was on the warmer side 82-83ish and the lights right over the pool would not come on so we only had the lights over the bleachers and 4 spotlights to swim by.

    The funny thing is last night at the Y the light in the pool in one of the lanes fell out of its housing. Of course the 8 years olds in the lane all want to play with it but I moved them over to the lane my older kids are in and the older kids moved into their lane. Atleast the teenagers stayed away from the light which was still connected via a long insulated cord on deck and they didn't try to stick their hands in the now vacant hole in the pool.

    This was more of a recovery day since I did not get to warm down yesterday due to the tornado warning.

    500 free every 3rd lap 1 arm fly
    500 free kick w/zoomers
    500 alt 50 catchup drill at the hips/50 underwater recovery free w/snorkle
    5x100@2:00 back as 25 rt arm/25 lt arm/25 kick/25 swim w/zoomers went 1:39, 1:40, 1:37, 1:36, 1:33
    500 free kick w/zoomers moderate pace
    500 free w/snorkle maintain 6 beat kick every 4th lap choice of drill

    Total 3000 yards
    Categories
    Swim Workouts
  3. Tornado Warning Sirens this morning

    by , February 26th, 2013 at 08:27 AM (Mixing it up this year)
    Lucky for me I got my main set in and was just starting a slower set when the guards were closing the pool and the sirens started going off. My main set was not a push set but ended up that way. My focus was on speed thru the pull and easy recovery. I really experimented with my pull today.

    500 free every 3rd lap 1 arm fly
    500 free kick w/zoomers
    5x200@3:30 Free w/starpless paddles, bouy and snorkle went 3:05, 3:01, 2:56, 2:51, 2:43
    50 kick

    Total 2050 yards

    Just finished weight lifting using the 3 lb and 10 lb weights I keep in my office.
    Categories
    Swim Workouts
  4. Crazy but not yet ready for some of my old intervals

    by , February 25th, 2013 at 08:40 AM (Mixing it up this year)
    Shoulders are still an issue so I had to modify somewhat from my favorites of the past. When my shoulders are ready I will make the just to 1 hr and 30 min instead of 1 hr and 15 min which is what I am doing now.

    500 Free
    500 free kick w/zoomers

    5x100@1:45 Free w/strapless paddles, snorkle and bouy keeping moderate pace of 1:28
    15x100 Free w/paddles(tyr catalyst red), bouy #1-5@1:35 holding 1:26's, #6-10@1:30 holding 1:24's, #11-15@1:25 holding 1:21's

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

    total 3500 yards
    Categories
    Swim Workouts
  5. Saturday at the Y

    by , February 24th, 2013 at 06:01 PM (Mixing it up this year)
    The water was actually pleasant and I was able to get a decent workout in.

    500 free
    500 free kick w/zoomers
    25x50 free as
    #1-12@:55 w/strapless paddles, snorkel & bouy
    #13-18@:50 w/paddles, snorkel & bouy
    #19-22@:45 w/paddles & bouy
    #23-25@:40 w/paddles

    50 EZ
    8x25 scull drills

    500 kick w/zoomers
    4x200@3:00 free w/paddles and bouy
    200 EZ

    Total 4000 years
    Categories
    Swim Workouts
  6. Thursday (legs & sprint) & Friday (mish-mash rehash)

    by , February 22nd, 2013 at 10:40 AM (Mixing it up this year)
    The pool is still on the upper side of legal temperature 82 but is tollerable compared to earlier in the week.

    Thursday was so busy I forgot to post my mostly leg focused with a bit of sprint work so here it is:

    500 free
    500 free kick w/zoomers

    8x25@:45 shooters w/zoomers
    8x25@:45 burst & cruise
    2x200@6:00 free kick w/board went 4:38 and 4:36 my legs burned on this
    200 breast kick

    5x100@1:45 free w/snorkle & strapless paddles went 1:28, 1:26, 1:25, 1:21, 1:19

    200 free easy

    total 2700 yards


    Todays workout was easier in some ways and harder in others:

    500 free
    500 free kick w/zoomers

    5x100@2:00 fly as 25 rt arm/25 lt arm/25 kick/25 swim w/zoomers went 1:43, 1:41, 1:39, 1:35, 1:31
    300 free kick w/zoomers

    5x100@1:45 free w/strapless paddles, bouy & snorkle went 1:28, 1:26, 1:25, 1:23, 1:21
    300 free kick w/zoomers

    8x25@:05RI as front scull drill, middle scull drill, hip scull drill, under water recovery free w/snorkle
    200 free w/snorkle

    Total 3000 yards
    Categories
    Swim Workouts
  7. No energy today and yes another day of hot water

    by , February 20th, 2013 at 08:30 AM (Mixing it up this year)
    I succumbed to the hot water and just floated down my lane for many laps. Besides I needed a recovery day since I pushed yesterday.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/strapless paddles, bouy and snorkle holding 1:28's
    300 breast kick
    8x25 breast pull w/zoomers
    100 free EZ

    Total 2600 yards
    Categories
    Swim Workouts
  8. Unintentional descend sets in hot water 85 degrees

    by , February 19th, 2013 at 08:24 AM (Mixing it up this year)
    I can't believe my cold pool was HOT! Didn't modify today since I have to take advantage of not having anyone in my lane today.

    500 free
    500 free kick w/zoomers

    5x100@2:00 back w/zoomers as 25 rt arm/25 lt arm/25 kick arms perpendicular/25 swim descended these unintentionally went 1:58, 1:51, 1:50, 1:49, 1:48
    5x200@3:00 free w/strapless paddles, bouy & snorkle another unintentional descend set went 2:58, 2:52, 2:50, 2:48, 2:46
    5x100@2:00 back another descend here 1:52, 1:48, 1:46, 1:42, 1:37

    300 free kick w/zoomers
    200 free EASY

    Total 3500 yards
    Categories
    Swim Workouts
  9. Another warm water swim at the Y

    by , February 18th, 2013 at 08:33 AM (Mixing it up this year)
    Managed to get 2500 yards in in 55 minutes. Due to how far I have to drive I am limited to how long I can swim when I am at the Y on a workday. My normal cold pool is closed for the holiday. I wish Robin was still running the CCAC pool. He always catered to the swimmers and kept the place open on holidays, atleast for the teams.

    500 free
    500 free kick w/zoomers
    10x100@1:40 w/paddles & bouy was stiff today #1-5 held 1:30 then went 1:28, 1:25, 1:25, 1:26, 1:25
    500 free w/snorkle

    Total 2500 yards
    Categories
    Swim Workouts
  10. In warm water at the Y still fast though

    by , February 16th, 2013 at 01:16 PM (Mixing it up this year)
    Swam at the Y this morning. The little old lady hunched over and could barely stand up was there. She fell in the pool and after about 200 yards her swimming and flip turns started looking more normal.

    Yes that is me on a bad back day.

    500 free Ez
    500 free kick w/zoomers
    200 fly scull drill w/zoomers & snorkel
    200 1 arm fly alt rt/lt w/zoomers
    200 dolphin kick on back w/zoomers
    8x25 torque drill w/paddles & bouy
    200 fly for time went 3:27
    500 free pull w/paddles, bouy & snorkel
    500 free kick w/zoomers moderate pace
    200 EZ

    Total 3200 total

    Updated February 16th, 2013 at 05:23 PM by Donna

    Categories
    Swim Workouts
  11. The Friday Flyer had to share with the fast kids

    by , February 15th, 2013 at 09:42 AM (Mixing it up this year)
    Today the lap lane was populated by myself and 3 kids from one of the teams and one slow lap swimmer. Their coach was filling in as coach for the triathaletes so they came. Thankfully it was long course today.

    500 free
    500 free kick w/zoomers moderate pace
    5x200 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim the interval varied from 4-5 minutes as I was trying not to run them down or get run down by them, then add a slow lap swimmer to the mix. went 3:51, 3:36, 3:34, 3:36, 3:35
    10x50@1:15 easy free w/strapless paddles & bouy

    300 free eazy
    200 as 50 back/50 free easy

    Total 3000 meters
    Categories
    Swim Workouts
  12. Recovery day for real

    by , February 14th, 2013 at 08:37 AM (Mixing it up this year)
    Today I didn't push more than 500 yards everything else was EASY.

    500 free
    500 free kick w/zoomers

    8x25@:45 shooters w/zoomers
    5x100@1:30 w/paddles as 50 free/50 back went 1:26, 1:27, 1:28, 1:29, 1:30 just could not move on this

    3x100 back drills w/zoomers #1 fashion model, #2 alt. rt arm/lt arm, #3 arms perpendicular kicking
    200 free kick w/zoomers
    4x25 torque drill w/paddles & snorkle
    200 easy free w/paddles & snorkle maintain 6 beat kick

    500 free kick moderate pace w/zoomers

    total 3000 yards
    Categories
    Swim Workouts
  13. It was supposed to be a recovery day... oh well

    by , February 13th, 2013 at 08:37 AM (Mixing it up this year)
    Sometimes I just can't stop myself from doing something crazy. Overall this was a relaxed workout, sort of.

    500 free
    500 free kick w/zoomers moderate pace
    10x50@1:10 one arm fly w/zoomers alt. between rt and lt
    3x200@3:30 free w/snorkle, strapless paddles & bouy holding 3:05's and making sure to get a good catch

    200 relaxed fly for time from push the awesome part is I went 3:33 18 seconds off what I did in the meet

    200 back EZ
    500 free w/snorkle every 4th lap scull

    total 3000 yards
    Categories
    Swim Workouts
  14. Reaching out and getting a good catch

    by , February 12th, 2013 at 08:47 AM (Mixing it up this year)
    Had a wonderful distance workout today working on keeping my right elbow up since when I get tired I drop it. That was what Rowdy saw on me this weekend.

    Now that I am writing this my back muscles are starting to tighten up alot. Tomorrow will be recovery day.

    500 Free every 4th lap back
    500 free kick w/zoomers build thru the 500

    10x100@1:40 free w/strapless paddles, bouy & snorkle practice reaching over the barrell on my catch. boy my right arm is tired and my back muscles are hurting went 1:28, 1:29, 1:28, 1:28, 1:27, 1:26, 1:25, 1:24, 1:22, 1:19

    5x100@1:45 free #1 ez, #2 3ez/1fast, #3 2ez/1fast/1ez, #4 1ez/1fast/2ez, #5 1fast/3ez went 1:29, 1:27, 1:27, 1:26, 1:25

    500 free kick moderate w/zoomers

    300 free ez w/snorkle & zoomers use the legs more than arms
    200 free ez

    Total 3500 yards
    Categories
    Swim Workouts
  15. RECOVERY!

    by , February 11th, 2013 at 08:47 AM (Mixing it up this year)
    I have knots in my back I can feel when I move. OUCH!!!! EASY swim today

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/strapless paddles, bouy and snorkle
    200 alt rt arm/lt arm
    200 scull drills front/middle/back quadrants
    4x25@:45 shooters w/zoomers
    500 misc drills

    Total 2500 easy yards
    Categories
    Swim Workouts
  16. Great Meet this weekend

    by , February 11th, 2013 at 08:43 AM (Mixing it up this year)
    I have to say dispite the shoulder issues and all this weekend I had what I would classify as a good meet for once.

    The first event on Friday night was the 1650 and I managed a 22:38.61 which is good for me at this age and time and since I aged up this year to 50 I guess this is my best for this time around.

    Saturday was not as good, still too sore from the 1650 to get a good 500 in but it was ok at 6:39.20 not a best for this season, it was off by 13 seconds. I am ok with this. 200 back felt good but the time was just a middle of the road time for me. in 2:55.13 then I had two sprints the 50 Fly and 50 Back, neither were impressive.

    The afternoon we spent in a stroke clinic with Rowdy Gaines and now I know what I need to work on with my right arm.

    Sunday was much better for me 400 IM was great with a 6:11.57 and my splits were good. It felt good and loose and relaxed and fast! 50 Breast was a filler for me and it was ok. The 100 IM went well even though I felt as though my fly was alittle off rhythm wise but I nailed my back to breast turn! and went a 1:20.28.

    Next up was probably my favorite swim I AM NOT WEIRD HERE it was the 200 Fly and I was the slowest one seed in the top heat and got 3rd out of 5. Went a 3:15.68 a time I have held for the last several years. I felt I paced it differently, I actually went out slower than normal. It is unheard of for me to come back in under 50 but I came back in 49.37. The whole swim felt relaxed and smooth. I want to do it again! I would have prefered to do that to the 200 Breast I did next. The breast was my warm down and it was a washout.

    North Myrtle Beach always puts on a great swim meet so this is the meet to come to.
  17. Nice and easy before the meet and yes some Evil Stroke too

    by , February 7th, 2013 at 08:33 AM (Mixing it up this year)
    500 free
    500 free kick w/zoomers
    10x50@1:15 breast pull w/zoomers
    500 breast kick
    500 free w/strapless paddles, bouy & snorkle
    200 w/snorkle

    Total 2700 yards
    Categories
    Swim Workouts
  18. my distance seems to be good today

    by , February 6th, 2013 at 08:34 AM (Mixing it up this year)
    With the 1650 on tap friday I am feeling like it might be an ok swim. Hopefully I won't screw it up by moving wrong or pushing too hard tomorrow.

    Using the strapless paddles tends to be more like normal swimming than when I use my red catalyst paddles.

    500 free
    500 free kick w/zoomers

    5x200@3:30 free w/snorkle, strapless paddles & bouy went 3:05, 3:02, 2:59, 2:56, 2:50
    200 streamline kick on back w/zoomers
    200 fashion model back kick w/zoomers
    200 back alt 25rt arm/25lt arm
    200 back for time went 3:19
    200 EZ free
    2x50 from block dolphin kick out to 15m "I MADE IT! TWICE!"
    100 EZ

    Total 3200 yards
    Categories
    Swim Workouts
  19. taking my breathing out of the equation aka love my snorkle

    by , February 5th, 2013 at 08:47 AM (Mixing it up this year)
    Since my neck on the left side seems to be as actively a problem as my left shoulder I decided to take it out of the equation by using my snorkle more. Also when I use the snorkle I find my legs(that I normally drag) seem to magically start kicking.

    I do have to say that my left shoulder was not that bad on the fly today, infact it felt fairly good again. Every since popped it in bed rolling over last night it actually felt better. As I write this the left shoulder is starting to hurt some, but I didn't feel like I really pushed on anything today. Time for Ibuprophen and some Arnica Gel.

    500 free
    500 free kick w/zoomers

    8x25 fly scull drill w/snorkle & zoomers
    8x25 fly 2 scull then stroke w/zoomers
    200 fly kick on back w/zoomers
    8x25@:45 fly w/kickboard instead of bouy
    4x50 from blocks work the breakout 2 fly, 1 br, 1 fr

    5x100@1:45 free w/strapless paddles, bouy & snorkle held 1:30's
    3x100@1:45 free w/snorkle held 1:35's
    200 Free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  20. I have a feeling easy swimming is all I can do for a while

    by , February 4th, 2013 at 09:23 AM (Mixing it up this year)
    Recovery time, even with a meet coming up. Just going to take it easy and do the best I can with the conditions I am given. Shoulders are working themselves out but the elbow still is an issue.

    500 free
    500 free kick w/zoomers every 3rd lap fast

    8x25@:45 shooters w/zoomers
    100 EZ
    8x25@:45 burst and cruise
    100 EZ

    500 free w/strapless paddles & snorkle every 4th lap underwater recovery
    4x50 from block fast breakout then easy swim

    200 back
    200 EZ

    Total 2700 yards
    Categories
    Swim Workouts
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