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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. Long Course today and I just had to do an easy one

    by , May 31st, 2013 at 07:28 AM (Mixing it up this year)
    My muscle aches have caught up with me, I needed a recovery day so I just made it up as I went along.

    1000 free as 200 SPSKS
    400 IM as 50 drill/50 swim of each stroke
    200 breast kick
    5x100@1:45 free w/paddles holding 1:35's
    300 breast kick
    400 free EZ
    4x50 free w/zoomers dolphin kick to 20 meters

    total 3000 meters
    Categories
    Swim Workouts
  2. Walked in and the pool was set up Short Course

    by , May 30th, 2013 at 07:22 AM (Mixing it up this year)
    Everyone was so disappointed today and the funny thing was Thursdays is usually empty but today it was packed. Everyone trying to get a last minute swim in before Saturdays Charelston Swim. I decided to stay to the pool, much safer.

    1000 free as 200 swim/200 pull/200 swim/200 kick/200 swim

    This next set was 3 rounds with zoomers on, felt really fast on these:
    1x200@4:00 back kick drills R1-partial recovery(3:57), R2-streamline kick(3:22), R3-fashion model(3:55)
    2x100@2:00 back swim R1 went 1:38,1:29, R2 went 1:26, 1:24, R3 went 1:26, 1:22
    4x50@1:00 back as 25 rt arm/25 lt arm held :50 on all rounds

    5x100@1:45 as 50 free/50 back w/paddles went 1:27, 1:27, 1:27, 1:26, 1:26 this was another really fast set for me

    200 free EZ

    Total 3500 yards
    Categories
    Swim Workouts
  3. Pace work today

    by , May 29th, 2013 at 07:28 AM (Mixing it up this year)
    Today was some more pace work but tomorrow I will need some stroke focus.

    Not doing really good with losing weight, just staying stagnated. YUCK! It seems that when I do a hard workout all that happens is I get hungrier.

    400 Free
    2x400@8:00 free w/paddles & bouy negative split the 200's of each 400 #1 went 3:16 & 3:10, #2 went 3:15 & 3:05
    8x50@1:00 free as 25 catchup drill/25 swim
    20x50@1:00 free hold 90% of mile pace held :50's
    400 free w/snorkle EZ
    400 free kick w/zoomers
    100 free EZ

    total 3500 meters
    Categories
    Swim Workouts
  4. You know you did a hard workout when 80.7 degrees seems hot

    by , May 28th, 2013 at 07:38 AM (Mixing it up this year)
    Considering how hot the water was this weekend at the Y, I thought today would be great. That was until I got in my main set, then it was too hot.

    I am not down to the intervals I used to be able to do these on. Then again I need to remind myself I am 5 years older than when I did this set last.

    400 free
    10x100@1:45 free w/paddles & bouy held 1:36's
    10x100@1:55 free held 1:44's
    10x100@1:45 free w/paddles & bouy held 1:35's
    400 free EZ

    Total 3800 meters
    Categories
    Swim Workouts
  5. Bath water today at 86

    by , May 27th, 2013 at 10:40 AM (Mixing it up this year)
    Saturday was hot but today was hotter at the Y. I tried to push as best I could but the heat zapped my strength.

    3x200@3:30 free
    5x100@1:30 free w/paddles these were touch and go
    8x50@:45 free w/paddles &bouy held :40
    2x200@3:00 free w/paddles & bouy held 2:45
    3x100@1:40 free w/ paddles & bouy held 1:21
    1x200@3:00 free w/paddles & bouy 2:45
    8x100@1:45 free went 1:30,1:30,1:30,1:30,1:28,1:28,1:27,1:26
    8x25@:40 free every 3rd fast
    1000 free kick w/zoomers build
    3x200@4:00 free x50 Sw/P/K/Sw

    Total 5000 yards
    Categories
    Swim Workouts
  6. Saturday at the Y in the warm almost bath water

    by , May 25th, 2013 at 03:18 PM (Mixing it up this year)
    I managed a decent workout though I felt much too warm to work that hard today. I would say it was atleast 84. Managed to get my 5000 yards in.

    500 free
    600 free kick w/zoomers

    5x200@3:00 free w/paddles & bouy went 2:48, 2:48, 2:47, 2:45, 2:41

    600 free kick w/zoomers

    800 IM went 13:55 the 200 fly was in 3:35
    200 breast kick
    50 free kick
    200 breast kick
    50 free kick

    20x25:15RI fly drills
    300 free w/snorkle
    200 free EZ

    Total 5000 warm yards
    Categories
    Swim Workouts
  7. The Friday Flyer Revisits

    by , May 24th, 2013 at 07:26 AM (Mixing it up this year)
    Today was a fly day. I haven't done one in a while so now was the time. I was lucky I was able to finish my set before being joined by Mr. Fins who jumped in infront of me. (Guy who has big fins and just kicks under water coming up for air every once in a while)

    500 free
    500 free kick w/zoomers

    5x200@4:30 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 4:13, 3:58, 3:48, 3:42, 3:31

    4x50@:15RI fly scull drill w/zoomers & snorkle
    6x50@:15RI free 15m kickouts w/zoomers
    200 breast kick
    300 free EZ

    Total 3000 meters
    Categories
    Swim Workouts
  8. on Track for Summer Nationals

    by , May 23rd, 2013 at 07:38 AM (Mixing it up this year)
    After yesterdays breaststroke day my right hip was aching into the evening. After a stint on the foam roller it was feeling much better. Have been working on relays for Pan Am games for our team but I will not be going. My swimcation is in California this year and we are doing it up right. More planning to do on that trip a little later on.

    Today was a good distance day, felt stronger than usual and noticed on my 1500 that I ended up negative splitting again. Now time to get the knots out of my back.

    500 free
    500 free kick w/zoomers

    1500 free w/paddles & bouy for time 23:41

    500 free w/snorkle
    300 free kick w/zoomers
    4x50 20m dolphin kick outs w/zoomers then EZ free

    total 3500 meters
    Categories
    Swim Workouts
  9. The evil day today ... yes breaststroke

    by , May 22nd, 2013 at 07:49 AM (Mixing it up this year)
    This was a recovery/breaststroke day. Recovery for my shoulders and elbows, but major leg work. I'll be walking funny today.

    500 free
    500 free kick w/zoomers

    20x50@:10RI Breast drills and skills
    #1-4 pull w/paddles & zoomers
    #5-8 scull drill w/snorkle
    #9-12 Pull w/zoomers get the dolphin motion
    #13-16 accordian drill w/snorkle
    #17-20 swim

    400 breast kick
    200 free EZ

    Total 2600 meters
    Categories
    Swim Workouts
  10. Strong backstroke today

    by , May 21st, 2013 at 07:47 AM (Mixing it up this year)
    Just felt so good on my main set today. Could really feel the water and had alot more strength than I expected especially as I got further into the set.

    As I get older I find myself needing longer warmups and warm downs. Wish I were still young.

    500 free
    500 free kick w/zoomers

    10x100@2:00 as 50free/50back w/paddles went 1:52, 1:48, 1:46, 1:46, 1:45, 1:45, 1:43, 1:42, 1:43, 1:42

    500 free ez w/snorkle
    400 free kick w/zoomers
    100 free w/zoomers

    Total 3000 meters
    Categories
    Swim Workouts
  11. So disappointed Saturday so had to make it up today

    by , May 20th, 2013 at 07:39 AM (Mixing it up this year)
    Saturday morning I get to the Y ready to swim and get paged, my system had crashed and I needed to get it back up. Had my laptop in the car so I just sat in my car for 2 hours working remotely. Finally get to a point where the critical sysems are back up and the ones down no one would notice till monday so I could address those later. I also had a vendor handling another one.

    So I get out of the car to go swim and here come the guards "Someone pooped in the pool, we are closed". I thought of driving to Savannah but then remembered they were going to be closed at noon for Make a Splash. So Disappointed!

    I could have gone to swim yesterday but after poop in there I would rather not yet.

    Today became make up the yardage day.

    500 free
    5x100@2:00 free w/snorkle
    5x400@7:00 free w/paddles & bouy went 6:25, 6:27, 6:26, 6:27, 6:16
    500 free kick w/zoomers
    500 drills w/zoomers EZ

    Total 4000 meters
    Categories
    Swim Workouts
  12. Good Pace Friday

    by , May 17th, 2013 at 07:37 AM (Mixing it up this year)
    I must say I am getting faster and better with my pacing. Todays times were much closer to what I did back in 2008 than here recently. Tomorrow will be stroke work over a longer period of time.

    The shoulders have calmed down, the left elbow is still a problem but if I remain diligent with the trigger point therapy, it should resolve as well.

    500 free
    500 free kick w/zoomers

    3 times thru
    4x100@1:45 free w/paddles & bouy
    200@5:00 back w/paddles & bouy
    Round 1 went 1:35, 1:33, 1:32, 1:30, 3:01
    Round 2 went 1:34, 1:32, 1:30, 1:28, 3:06
    Round 3 went 1:30, 1:31, 1:30, 1:28, 3:16

    500 free EZ

    Total 3300 meters
    Categories
    Swim Workouts
  13. Working on Breaststroke today

    by , May 16th, 2013 at 07:33 AM (Mixing it up this year)
    I thought this would be my recovery day doing breast, not so. I used muscles in ways that I think I actually worked harder today.

    500 free
    500 free kick w/zoomers

    20x50@:10RI
    #1-4 Breast pull w/paddles & board(rather than bouy)
    #5-8 accordian drill w/snorkle
    #9-12 scull drill
    #13-16 breast pull w/zoomers
    #17-20 breaststroke

    8x100@1:45 free relaxed w/paddles & bouy holding 1:40's
    200 free EZ

    Total 3000 meters
    Categories
    Swim Workouts
  14. Had planned a recovery day but it didn't end up that way

    by , May 15th, 2013 at 07:33 AM (Mixing it up this year)
    I was going to just work on stroke and getting a complete follow thru but to my surprise I did so well that I just started pushing a little bit more.

    500 free
    500 free kick w/zoomers

    15x100@1:45 free w/paddles & bouy went 1:37, 1:36, 1:36, 1:37, 1:35, 1:35, 1:35, 1:35, 1:34, 1:33, 1:33, 1:32, 1:32, 1:31, 1:30 I didn't plan it that way it just sort of happened and felt good all the way

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

    Total 3500 meters
    Categories
    Swim Workouts
  15. Another oldie but goodie from the archives of time

    by , May 14th, 2013 at 07:53 AM (Mixing it up this year)
    I am reserecting workouts from back in 2008 but I am not as fast as I was so this will be interesting. Another interesting note, the difference in speed between my right arm and left arm is even greater than before.

    500 free

    6x50@1:20 free right arm only w/paddle on right hand just made these
    200 free kick w/zoomers
    6x50@1:15 free left arm only w/paddle on left hand made these with 6 seconds to spare
    there used to be only a 5 second difference between right and left but this was more like 11 seconds

    500 free kick w/zoomers

    6x50@1:00 free w/paddle on right hand 4 kicks on the paddle hand
    200 free kick w/zoomers
    6x50@1:00 free w/paddle on left hand 4 kicks on the paddle hand

    400 free EZ

    Total 3000 meters
    Categories
    Swim Workouts
  16. Digging out some old workouts

    by , May 13th, 2013 at 07:37 AM (Mixing it up this year)
    I am not forgetting what I learned about my stroke Saturday. Going to apply it in my training.

    1000 as 200swim/200pull/200swim/200kick/200swim
    5x200@3:30 free w/paddles & bouy
    4x200@:05RI kick w/zoomers #1&3 fly #2&4 free
    200 IM w/zoomers breast w/fly kick
    300 free w/snorkel & 4 beat kick
    200 EZ

    Total 3500 meters
    Categories
    Swim Workouts
  17. A great day at the Y

    by , May 11th, 2013 at 11:55 AM (Mixing it up this year)
    New lighting, a cold pool at 83, cold for them. 2 hours of excellence.

    On my 3rd round of free I kept a comfortable pace and worked the underwater pull which was much stronger.

    500 free
    500 free kick w/zoomers

    3 times thru
    5x100@1:30 free descending w/paddles & bouy
    200 back EZ
    Round 1 went 1:23,1:22,1:21,1:19,1:17
    Round 2 went 1:24,1:23,1:20,1:17,1:17
    Round 3 went 1:20,1:19,1:18,1:17,1:17

    4x100 back kick w/zoomers #1 fashion model #2 partial recovery #3 arms perpendicular #4 streamline

    8x25@:45 fly scull w/monofin
    200 1 arm fly alt rt arm/lt arm w/monofin
    8x25@:45 fly 6 kicks then stroke w/monofin
    200 fly kick w/monofin
    8x25@:45 fly w/monofin

    500 alt by 100 free/back

    Total 5000 yards
    Categories
    Swim Workouts
  18. Long Course Starts Today!

    by , May 10th, 2013 at 07:43 AM (Mixing it up this year)
    My Monday-Friday pool at the CCAC will be Long Course thru the beginning of August and since I am only doing LC Nats this year I am getting excited. I tend to do better in Long course than short course because my alergies are not in play in August but they are in the spring.

    I may have found a great solution for the spring. This year I am taking local honey 3 times a day and I have not had to use any allergy meds this year!!! Next year will show me if that is true or this year was just a fluke.

    500 free
    500 free kick w/zoomers

    800 IM each 200 is 50 rt arm/50 lt arm/50 kick/50 swim except breast which was 100 pull/50 kick/50 swim w/zoomers took them off for the breast kick and swim only
    400 free w/paddles and bouy in 6:12

    300 alternate accordian drill/streamline free kick w/snorkle
    5x100@2:00 Free Relaxed

    Total 3000 meters
    Categories
    Swim Workouts
  19. Yeah COLD WATER!

    by , May 9th, 2013 at 07:51 AM (Mixing it up this year)
    Wonderful to be back in the cold water again. The other good news is next week we start LONG COURE every day. I am ready to prep for LC Nationals. Good luck to those doing SC Nationals this week!

    Also played a game on deck with coach Walt we were trying to figure where in the 1976 mens olympic team photo was Bill Forrester. Bill had to tell us we would have never guessed.

    Since I am resurecting my 400 IM and 200 Back this year I have to work on both. Especially my nonexistant breaststroke.

    500 free
    500 free kick w/zoomers

    10x100@1:30 free w/strapless paddles & bouy went 1:23, 1:23, 1:24, 1:23, 1:24, 1:23, 1:22, 1:22, 1:21, 1:20 felt good and loose

    5x100@:05RI w/snorkle odds breaststroke accordian drill/evens streamline free kick (no fins)
    8x25@:40 breast

    300 free EASY

    Total 3000 yards
    Categories
    Swim Workouts
  20. Another hot pool day, hopefully the last for a while

    by , May 8th, 2013 at 07:56 AM (Mixing it up this year)
    I look forward to the cold lap pool opening back up. I don't know how floating on your back can be exercise. I guess it is like my mom thinking that playing golf is exercise, I tell her not if your in a cart riding around. Walk it!

    Today was just another easy day. Too hot to really swim hard.

    500 free
    500 free kick w/zoomers
    5x100@2:00 back w/zoomers as 25 rt arm/25 lt arm/25 kick/25 swim
    300 breast kick
    2x100@2:15 breast
    5x100@2:00 1 arm fly w/zoomers alt lt/rt
    500 free kick w/zoomers
    400 free w/strapless paddles maintain 4 beat kick
    100 free EZ

    Total 3500 yards
    Categories
    Swim Workouts
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