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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. Another tough one today

    by , June 29th, 2013 at 11:55 AM (Mixing it up this year)
    With the 4th coming I have to get my workouts in.

    500 free
    500 free kick w/zoomers

    15x100 free w/paddles & bouy
    #1-5@1:35 went 1:28,1:28,1:26,1:25,1:25
    #6-9@1:30 went 1:23,1:22,1:21,1:20
    #10-12@1:25 went 1:20,1:20,1:18
    #13-15@1:20 held 1:18

    500 free EZ w/snorkel
    500 kick alt by 100 breast/free
    200 torque drill
    300 back
    500 free kick w/zoomers high, medium, low
    500 free EZ

    Total 5000 yards
    Categories
    Swim Workouts
  2. Best workout in a while

    by , June 28th, 2013 at 08:31 AM (Mixing it up this year)
    This is by far the best effort I have made in a practice in a while. Felt strong and pushed thru.

    500 free
    500 free kick w/zoomers

    2 times thru
    2x200@3:30 free w/paddles & bouy strong went R1- 3:11, 3:09, R2- 3:09, 3:09
    4x100@1:45 free w/paddles & bouy fast went R1-1:35, 1:32, 1:32, 1:32, R2- 1:30, 1:29, 1:29, 1:29

    500 free kick w/zoomers
    400 free EZ w/snorkle maintain 6 beat kick

    Total 3500 meters
    Categories
    Swim Workouts
  3. How do you fix a bad back.....fly

    by , June 27th, 2013 at 08:24 AM (Mixing it up this year)
    I was having a bad back day and my arms were really hurting from yesterday, so I like the crazy person I am, did a fly day!

    500 free
    500 free kick w/zoomers
    5x200@5:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:58, 3:50, 3:45, 3:37, 3:31 not as fast as normal but ok for how I was feeling
    500 free w/snorkle and 6 beat kick
    200 free kick w/zoomers

    Total 2700 meters
    Categories
    Swim Workouts
  4. Hard Hitting Distance Day

    by , June 26th, 2013 at 08:30 AM (Mixing it up this year)
    This was a great distance workout for me. Felt strong and fast. We will see if I am hurting later or tomorrow.

    500 free
    16x50@1:00 free 4-descend stroke count, 4-descend time, repeat stroke counts were 48,47,47,45; 47,47,46,45 times were 50, 50, 49, 48; 51, 50, 49, 49

    2 times thru:
    400@7:00 free w/paddles & bouy went 6:11 and 6:09
    4x100@1:50 free held 1:40's

    400 free kick w/zoomers
    200 free EZ

    Total 3500 meters
    Categories
    Swim Workouts
  5. A breastroke recovery day

    by , June 25th, 2013 at 08:55 AM (Mixing it up this year)
    Needed a recovery day so a good focus on breaststroke today. Still hurting from the meet this weekend.

    500 free
    500 free kick w/zoomers

    4x50@:15RI breast pull w/zoomers
    4x50@:15RI accordian drill w/snorkle
    4x50@:15RI scull drill
    4x50@:15RI breast kick w/board
    4x50@:15RI breaststroke

    500 free w/snorkle maintain a 6 beat kick

    Total 2500 meters
    Categories
    Swim Workouts
  6. Was supposed to be recovery day but not so

    by , June 24th, 2013 at 10:02 AM (Mixing it up this year)
    Air quality this weekend at the meet was bad. Did about average for most of my events considering I did not really taper. Had an awesome Sunday swim with the 200 fly, reminiscent of my times from 3 years ago but in finals I did more like my normal time.

    500 free
    500 free kick

    2times thru
    2x200@3:30 free w/paddles & bouy
    4x100@1:45 free w/paddles & bouy
    4x50@1:00 free

    100 EZ

    Total 3100 meters
    Categories
    Swim Workouts
  7. Morning warmup and the pool is too warm

    by , June 21st, 2013 at 08:23 AM (Mixing it up this year)
    Felt like 82 today, a little warm for a meet.
    Warmup is at 1:30 so this was pre warmup.

    Felt sore today, maybe I loosened up enough.

    500 free
    500 free kick w/zoomers
    5x200 odds free evens back
    8x50 from dive 15m breakouts then easy
    100 easy

    Total 2500 meters
    Categories
    Swim Workouts
  8. Easy day today

    by , June 20th, 2013 at 08:35 AM (Mixing it up this year)
    Nothing hard. Just easy since I am feeling beat up and I have the 400 free tomorrow.

    500 free
    500 free kick w/zoomers
    500 free w/snorkle
    500 breast kick
    6x50 from dive good breakout rest easy
    400 alt free/back easy

    Total 2700 meters
    Categories
    Swim Workouts
  9. Recovery, sort of I guess

    by , June 19th, 2013 at 08:46 AM (Mixing it up this year)
    I needed a recovery day but I don't think I really got it completely.

    500 free
    500 free kick w/zoomers

    10x100@2:00 as 50 free/50 back w/strapless paddles holding 1:50's # 10 no paddles went 1:43

    5x100 free from block sprint 15m/easy 85m last one sprint 25m/easy 75m

    500 free kick w/zoomers
    200 free easy but do the turns as back stroke turns in prep for meet

    Total 3200 meters
    Categories
    Swim Workouts
  10. Sore today, still managing a decent workout

    by , June 18th, 2013 at 08:40 AM (Mixing it up this year)
    I have a meet on Friday so the rest of the week will be fairly light. Hoping to recover enough to pop off a great 400 free friday.

    500 free
    500 free w/zoomers
    4x400@8:00 free w/strapless paddles & bouy added snorkle on last 2 these were not fast but the last one was build went 6:51, 6:49, 6:50, 5:35
    400 free kick w/zoomers
    4x50 from block fast breakout free to mid pool then easy back

    Total 3200 meters
    Categories
    Swim Workouts
  11. How lopsided I am, but I am getting better

    by , June 17th, 2013 at 08:52 AM (Mixing it up this year)
    Once again I did some right arm / left arm swimming and my right arm is significantly weaker than my left. But the one good thing is the gap is narrowing. Last time I did this set I was holding just at 1:20 for my times for the right arm on the 1:20 interval. This time I made 4 with time to spare and then was at the 1:20. Maybe next time I can hold 1:16 for all of them.

    500 free
    500 free kick w/zoomers

    6x50@1:20 free right arm only breath on the nonworking side non working arm at side w/paddle went 1:16, 1:16, 1:16, 1:16, 1:20, 1:20
    6x50@1:15 free left arm only breath on the nonworking side non working arm at side w/paddle went 1:09, 1:10, 1:09, 1:09, 1:09, 1:09

    400 free kick w/zoomers

    6x50@1:00 free paddle on right hand w/4 beat kick on paddle hand
    6x50@1:00 free paddle on left hand w/4 beat kick on paddle hand

    400 free EZ w/snorkle

    Total 3000 meters
    Categories
    Swim Workouts
  12. Wow a great Saturday and sunburned to boot

    by , June 15th, 2013 at 08:30 PM (Mixing it up this year)
    I forgot to enter yesterday's workout and I can't remember all of it.

    Here is my great workout after a morning coaching in the hot sun. The pool was hot too on the high side of 81. Yet I felt like my old distance self.

    500 free
    500 free kick w/ zoomers
    4x200@3:30 free w/paddles & bouy went 3:09,3:05,3:06,3:02
    200 free EZ
    800 free w/paddles & bouy 12:09
    200 free EZ
    500 free kick w/zoomers
    500 free w/snorkel

    Total 4000 meters
    Categories
    Swim Workouts
  13. On a Thursday I have never seen this many people at the pool

    by , June 13th, 2013 at 08:52 AM (Mixing it up this year)
    I was so looking forward to being one of maybe 6 people in the pool this morning but NOOO. We had 12. These kids who are cross training and they each think they can get their own lane when they can barely swim.

    Oh well I made the most of it and shared with one of the real swimmers.

    500 free
    400 free w/paddles & bouy
    300 free kick w/zoomers
    200 back
    100 free

    10x100@2:00 as 50 free/50 back w/paddles held 1:48's not as strong as I would have liked but considering how I felt this was good.
    500 free kick w/zoomers
    400 free w/snorkle
    100 free EZ

    Total 3500 meters
    Categories
    Swim Workouts
  14. Breaststoke today with an unusual drill

    by , June 12th, 2013 at 08:40 AM (Mixing it up this year)
    Needed a recovery day but I don't see how this was, especially when my elbow started hurting toward the end.

    500 free
    500 free kick w/zoomers
    4x50@1:15 breast pull w/zoomers
    4x50@1:45 breast scull drill w/snorkle
    4x50@1:15 accordian drill w/snorkle
    4x50@:15RI breast using only 1 arm and the opposite leg - the non working arm is holding the non working foot this is an ackward drill but it does serve to strengthen your stroke and help you figure out the most effective way to pull and kick so the first one is rt arm & lt leg then switch to lt arm & rt leg
    4x50@1:15 breast
    300 breast kick
    200 back EZ

    Total 2500 meters
    Categories
    Swim Workouts
  15. FLYing around the pool today with the monofin

    by , June 11th, 2013 at 08:55 AM (Mixing it up this year)
    Today was my monofin day with lots of hard work. It just felt so good.

    500 free
    500 free kick w/zoomers

    5x200@4:00 fly w/monofin as 50 rt arm/50 lt arm/50 kick/50 swim went 3:37, 3:31, 3:22, 3:07, 3:01
    10x100@1:45 free w/paddles & bouy held 1:34's this felt comfortable yet it was at my mile race pace

    200 free kick w/zoomers
    300 free EZ

    Total 3500 meters
    Categories
    Swim Workouts
  16. Nice and cold today, perfect swimming and plenty of lanes

    by , June 10th, 2013 at 08:37 AM (Mixing it up this year)
    I love it once the kids teams come in at 7 instead of 5:30. More open lanes. Then most lap swimmers know to go to the other 2 lanes rather than join me. Only 2 swimmers know they can join me any time and not to stop me to tell me they are getting in. They know my habits and I know theirs. But once again I had my own lane!!!!

    I am starting to get my sprint free work started. I have till Nationals to get some of my speed back. My distance is coming along nicely, but it is a hard mix now between the two.

    500 free
    500 free kick w/zoomers

    5x200@3:30 free w/paddles & bouy descend #1-4 #5 EZ went 3:11, 3:07, 3:06, 3:04
    5x100@2:00 as 50 free/50 back w/paddles moderate pace held 1:44's

    300 free kick w/zoomers
    5x100@2:00 free as 35m EZ/30m AFAP/35m EZ held 1:41's on these
    200 free EZ

    Total 3500 meters
    Categories
    Swim Workouts
  17. 85 degrees at the y but still pushed

    by , June 8th, 2013 at 01:30 PM (Mixing it up this year)
    It was hot but I managed a good workout.
    500 free
    500 free kick w/zoomers
    500 back kick drills as 100 arms perpendicular, partial recovery, streamline, fashion model, 6 kick on side the stroke, arms perpendicular
    5x100@1:45 back w/paddles went 1:40, 1:40, 1:38, 1:37, 1:35
    500 free kick w/zoomers
    5x200@3:00 free w/paddles & bouy
    1000 mix it up easy drills/kicks

    4500 yards
    Categories
    Swim Workouts
  18. Felt great today so I hit it hard

    by , June 7th, 2013 at 08:46 AM (Mixing it up this year)
    The pool was a little hotter than I like at 81.2 but I managed a great one today.

    10x100@1:50 Free had a hard time at first making these but managed the back half better than the start
    500 fly kick on back w/fins
    15x100@1:45 free w/paddles & bouy went 1:38, 1:38, 1:37, 1:35, 1:36, 1:36, 1:35, 1:35, 1:35, 1:33, 1:33, 1:33, 1:32, 1:31, 1:29
    300 free EZ
    200 free kick w/zoomers EZ

    Total 3500 meters
    Categories
    Swim Workouts
  19. Much needed recovery day

    by , June 6th, 2013 at 08:32 AM (Mixing it up this year)
    This was just a relaxed workout with NO intervals. Focus on stroke, body position, follow thru, etc.

    400 free
    300 breast kick
    400 free w/paddles & bouy
    300 free kick w/zoomers
    400 breast pull w/zoomers
    300 free kick w/zoomers
    400 back w/paddles & board
    500 free

    Total 3000 meters
    Categories
    Swim Workouts
  20. Hit 250 miles today

    by , June 5th, 2013 at 08:27 AM (Mixing it up this year)
    I was going to hit 250 miles even if I had to stay longer than normal. Today was supposed to be more of a recovery day but then I also had the milage goal too so ... the milage goal won out. Recovery day tomorrow.

    One other fantastic note......The kids have moved to an hour later, now there are 3 lap lanes which means.... NO MORE MANATEES!!!!

    10x50@:55 free
    500 free kick w/zoomers
    5x200@3:30 free w/paddles & bouy descend 1-5 went 3:18, 3:13, 3:09, 3:03, 2:57
    200 back kick w/zoomers
    400 back w/paddles
    6x100@2:00 free w/snorkle focus on 6 beat kick
    200 free EZ

    Total 3400 meters
    Categories
    Swim Workouts
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