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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. Hot pool, bad back, not a good mix

    by , August 31st, 2013 at 09:19 PM (Mixing it up this year)
    The pool was 86 and my back was really hurting. My neck on the right side is a problem today. Even now it still hurts but a good dose of Doctor Who should help.

    500 free
    500 free kick w/zoomers
    8x25@:45 fly scull drill w/ monofin
    8x25@:45 fly torque drill w/ monofin & paddles
    8x25@:45 one arm fly w/monofin
    8x25@:45 fly kick w/monofin
    8x25@:45 fly fast w/monofin
    5x200@3:00 free w/paddles & bout went 3:47, 3:45, 3:43, 3:40, 3:35 shocked at this given the temperature
    500 free kick w/zoomers 25 high/25 medium/25 deep kick
    300 breast kick
    200 free kick no equipment

    Total 4000 yards
    Categories
    Swim Workouts
  2. Wow, where did that come from

    by , August 30th, 2013 at 09:13 AM (Mixing it up this year)
    Today I was lucky to have a cold pool and it was long course. As I walked up the steps to the CCAC my back locked up and I thought that today was going to be a really rough workout to get thru. But after my 500 free really pushing thru the pain by doing mega dolphin kicks off each wall, my back loosed up nicely.

    A Little pain at the right time can make you feel better in the long run.

    500 free
    500 free kick w/zoomers
    15x100@1:45 free w/paddles & bouy went 1:31, 1:32, 1:34, 1:34, 1:34, 1:43, 1:43, 1:34, 1:34, 1:34, 1:43, 1:43, 1:32, 1:31, 1:32 this was awesome for me doing long course
    500 free kick w/zoomers moderate pace
    3x100 free w/snorkle
    200 free EZ

    Total 3500 meters
    Categories
    Swim Workouts
  3. A Good day today worked on my backstroke

    by , August 29th, 2013 at 08:42 AM (Mixing it up this year)
    No crowds on tuesday and thursday makes me enjoy those days better. Had a great workout today even though it started off a little rough. Boy can I descend a set.

    500 free
    500 free kick w/zoomers
    5x100@1:45 as 50free/50back w/paddles went 1:36, 1:35, 1:34, 1:32, 1:29
    250 back kick w/zoomers
    1x50@1:00 back in 52
    1x100@2:00 back in 1:47
    1x200@4:00 back in 3:27
    1x100@2:00 back in 1:40
    1x50@1:00 back in 48
    250 back kick w/zoomers
    5x100@1:45 free w/snorkle maintain 6 beat kick went 1:36, 1:34, 1:33, 1:30, 1:28
    300 free EZ
    200 free kick w/zoomers EZ

    Total 3500 yards
    Categories
    Swim Workouts
  4. time to roll myself out like dough

    by , August 28th, 2013 at 08:31 AM (Mixing it up this year)
    My hips are hurting some today, particularly the right one. I guess I'll go roll on the foam roller.

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

    8x25@:45 fly scull w/snorkle & zoomers
    8x25@:45 fly torque drill w/paddles

    6x100@1:30 free w/paddles & bouy descend went 1:25, 1:24, 1:23, 1:22, 1:21, 1:19

    8x25@:45 1 arm fly w/zoomers odds right arm evens left arm
    8x25@:45 fly work on straight arm recovery and not having my hands stay out at shoulder width

    4x100@1:45 free w/snorkle maintain 6 beat kick
    200 free kick w/zoomers

    Total 3000 yards
    Categories
    Swim Workouts
  5. was supposed to be an easy day but...

    by , August 27th, 2013 at 08:36 AM (Mixing it up this year)
    Like happens so many times when you get into it you just got to give it your all.

    500 free
    500 free kick w/zoomers

    8x25@:45 free burst and cruise
    8x100@1:40 free w/snorkle, paddles & bouy I managed to descend these went 1:30, 1:27, 1:25, 1:24, 1:23, 1:21, 1:21, 1:19

    300 breast kick
    200 breast pull w/zoomers

    200 free
    100 1 arm fly
    200 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  6. Temperature Inconsistancy

    by , August 26th, 2013 at 08:33 AM (Mixing it up this year)
    Well the CCAC is on the hot side now at 81.5 compared to the 77.8 last week. At least it wasn't the 85 the Y has.

    500 free
    500 free kick w/zoomers
    5x50@1:10 free rt arm only w/paddle held 1:01's I can tell I don't get as deep a pull on this arm
    5x50@1:05 free lt arm only w/paddle held :56's
    250 kick w/zoomers
    5x50@1:00 free paddle on rt hand 4 kicks on the paddle had pull
    5x50@1:00 free paddle on lt hand 4 kicks on the paddle had pull
    250 kick w/zoomers
    5x100@1:45 free w/snorkle

    Total 3000 yards
    Categories
    Swim Workouts
  7. An 85 degree day at the y

    by , August 24th, 2013 at 08:13 PM (Mixing it up this year)
    Today was Jen's 10 k day so I tried to help pace her some. She was holding a 1:40 per 100 pace. Even at the 85 degree temp I had a hard time slowing down so I tried to push her.

    500 free
    500 free kick w/zoomers
    5x200@3 free w/paddles & bout held 2:44's
    10x100@1:45 free w/snorkle held 1:30's
    5x100@1:40 free held 1:30's
    500 free kick w/zoomers
    10x100@1:40 free pacing for Jen

    Total 5000 yards
    Categories
    Swim Workouts
  8. New appreciation for cold water

    by , August 23rd, 2013 at 09:20 AM (Mixing it up this year)
    Today the temp was at 79.7 and it actually felt hot to me. After a week of 77.8 2 degrees makes a big difference. And to think at the Y I swim in 85 degree bath water.

    This was just a relaxed long course day.

    500 free
    500 free kick w/zoomers
    800 free w/paddles & bouy for time went 12:50
    200 back EZ
    800 IM each 200 of stroke was 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers on fly and back only on breast 100 pull/50 kick/50 swim
    200 free EZ w/snorkle

    Total 3000 meters
    Categories
    Swim Workouts
  9. swimming during a thunderstorm

    by , August 22nd, 2013 at 08:30 AM (Mixing it up this year)
    Yes at the CCAC my normal pool you can swim during a thunderstorm with no issues, unlike the Y pool I use on weekends or holidays. Water temp this morning was a brisk 77.8.

    Did an easier day today focus was on form not speed today and the theme stroke was relaxed fly the way Francine work with me at Nationals.

    500 free
    500 free kick w/zoomers

    40x25@:45 fly drills
    #1-8 15m fly kickout then easy free w/zoomers
    #9-16 scull drill w/zoomers& snorkle
    #17-24 fly underwater recovery w/snorkle
    #25-32 angel arm fly w/snorkle
    #33-40 fly extend reach, hips up and arms not coming too close in front

    300 free maintain 6 beat kick
    8x25@:45 free 15m burst/cruise
    200 free EZ

    Total 2700 yards
    Categories
    Swim Workouts
  10. a good old distance set while the pool is cold

    by , August 21st, 2013 at 08:28 AM (Mixing it up this year)
    Today I did a classic set I love to do for distance. I am definitely not as fast as I used to be but then again I am getting older. Still this was a good day to do it since the pool was so cold (78).

    500 free
    500 free kick w/zoomers

    15x100 free w/paddles & bouy
    #1-5@1:30 held 1:25's
    #6-9@1:30 held 1:23's
    #10-12@1:25 held 1:20's
    #13-14@1:20 went 1:18, 1:19
    #15@1:15 went 1:19 the only one I missed but this is normal

    200 free EZ
    300 free kick w/zoomers
    600 free EZ maintain 6 beat kick w/snorkle

    Total 3600 yards
    Categories
    Swim Workouts
  11. wow that was a cold pool

    by , August 20th, 2013 at 08:17 AM (Mixing it up this year)
    For some reason the pool is down at the 78 degree mark. That is greatfor competition and after the first 200 or so it is good for practice too.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/strapless paddles & snorkle held 1:30's
    3x100 back kick drills w/zoomers #1 streamline, #2 fashon model, #3 arms perpendicular
    5x100@2:00 back w/strapless paddles descend went 1:50, 1:47, 1:44, 1:41, 1:37
    2x100 kick #1 breast #2 fast free
    6x50@1:00 free 15m sprint rest easy
    200 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  12. Half of a wonderful old workout

    by , August 19th, 2013 at 08:32 AM (Mixing it up this year)
    I say half because I only have 1 hr and 15 min available but the original workout was written for 2 hrs. I hope to do more of these old Benner workouts again if my body can handle it.

    Worked on a straighter arm recovery on my fly with a wider entry.

    500 free
    14x50@:55 free every 3rd 50 fly held 45's for the free and 50's for fly
    8x100@1:40 free w/paddles held 1:28-29
    20x25@:40 odds free evens fly every 3rd AFAP the fast fr were 17 and the fast fly were 20
    20x50@:50 free #1-15 w/paddles & bouy #16-20 no equipment just make them long and loose

    Total 3500 yards
    Categories
    Swim Workouts
  13. Hot y pool

    by , August 17th, 2013 at 12:19 PM (Mixing it up this year)
    Couldn't push it today too hot.

    500 free
    500 free kick w/zoomers
    5x100@1:30 free w/snorkle, paddles & bout went 1:24, 1:23,1:22,1:20,120
    300 breast kick
    200 breast pull w/zoomers
    8x25@:45 fly w/zoomers
    100 free
    100 free kick
    100 free

    Total 2500 yards
    Categories
    Swim Workouts
  14. Long Course today and I had to share

    by , August 16th, 2013 at 11:50 AM (Mixing it up this year)
    One lap lane but atleast 3 of us were about the same speed and the womanatee was nice about letting us pass.

    500 free
    500 free kick w/zoomers
    800 free w/paddles & bouy for time 12:34 did not feel good on this
    2x400@2:00RI free w/snorkle maintain a 6 beat kick went 6:35, 6:24
    200 free EZ
    200 one arm fly alt 50 rt/50 lt w/zoomers

    Total 3000 meters
    Categories
    Swim Workouts
  15. Sometimes boring is nice

    by , August 15th, 2013 at 08:40 AM (Mixing it up this year)
    Last night the house 2 doors down went up in a fire. I got alittle worried when I could see the fire all the way to the tops of the trees. Thankfully it was wet and while the fire department was fighting the fire a major down pour helped them out.

    As for workout this morning this was more mondain. Fly stroke work, trying to correct a few things Francine pointed out to me.

    500 free
    500 free kick w/zoomers

    200 fly scull drill w/snorkle & zoomers
    200 torque drill w/snorkle & paddles
    200 fly alt rt arm/lt arm
    200 fly kick streamline w/zoomers
    8x25@:45 fly work on arm straight arm recovery

    500 free w/snorkle maintain 6 beat kick

    total 2500 yards
    Categories
    Swim Workouts
  16. a strong day today but that was not my intent

    by , August 14th, 2013 at 08:41 AM (Mixing it up this year)
    I decided to work on my kick today, not just the kick but the kick with the arms. The coordination of the two is now my main problem. This turned out to be a better workout than I had planned.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/snorkle, strapless paddles & bouy long and loose
    5x100@2:00 back as 50 kick/50 swim w/zoomers descend 1:35, 1:36, 1:34, 1:33, 1:31
    5x100@1:45 free maintain 6 beat kick or better went 1:29, 1:28, 1:27, 1:26, 1:24
    8x50@1:00 free maintain 6 beat kick went :50, :50, :49, :48, :47, :46, :45, :42
    100 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  17. pool hotter than normal but still colder than the y pool

    by , August 13th, 2013 at 08:39 AM (Mixing it up this year)
    When I saw 82 on the board I knew it was going to be a warm swim day. Decided to work on my breaststroke some today. This year I may be swimming Y Nationals which means breast is back in my mix.

    500 free
    500 free kick w/zoomers
    4x25@1:00 front one arm front scull odds right arm evens left arm
    4x50@1:15 breast blow out drill (blow out all air before starting next stroke)
    4x50@1:15 accordian drill w/snorkle
    100 breast scull
    4x50@1:00 breast pull w/zoomers
    4x50@1:15 breast
    5x100@1:45 free w/paddles & bouy long and loose went 1:26, 1:26, 1:21, 1:22, 1:21
    300 free EZ

    Total 2800 yards
    Categories
    Swim Workouts
  18. Had a great time in California playing. Swimming was ok

    by , August 12th, 2013 at 08:48 AM (Mixing it up this year)
    I had one really good swim at nationals and that was my 800 Free. It felt good and if I had done a 1500 instead it would have been much faster but as it turned out most of my times were average for me at this point in my swimming and I am ok with that.

    The important thing was I had a great time and yes I know playing takes alot out of you. 2 days at Disney shot my legs for the 200 back but oh well I had a blast!

    If anyone wants to know how to put together a great swimcation I can always give you some planning tips. Now back to workouts which today was just a mix of some easy and some sprint. Yes I said sprint work!

    Big focus today was paying attention to the entry of my right hand which Francine pointed out some issues with my stroke to correct so I focused on it today.

    500 free
    500 free kick w/zoomers
    8x25@:45 shooters w/zoomers
    8x25@:45 torque drill w/paddles
    2x200@3:30 free w/snorkle and paddles maintain a 6 beat kick held about 3 minutes on these
    8x25@:45 15m sprints then EZ
    500 free w/paddles long and loose with 6 beat kick
    5x100@2:00 free long and loose

    Total 3000 yards
    Categories
    Swim Workouts
  19. Brain already on vacation, just waiting for body to catch up

    by , August 2nd, 2013 at 08:32 AM (Mixing it up this year)
    Last day of work till after Nationals. I so need this vacation. Not sure how my swimming will be. Today my lower back was a real problem, hense the focus on fly undulation motion to loosen it up.

    500 free
    500 free kick w/zoomers
    5x100@2:00 free w/bouy holding 1:43's long and loose
    4x100 w/snorkle & zoomers #1&3 fly scull #2&4 fly w/underwater recovery
    200 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    200 free EZ
    4x50 from block 25m sprint/25m EZ

    Total 2500 meters
    Categories
    Swim Workouts
  20. I am so ready for SWIMCATION to start!

    by , August 1st, 2013 at 08:43 AM (Mixing it up this year)
    2 more days till SWIMCATION. My kids and I are so ready to go and have some fun. Just got my stretch cord to use in the hotel pool for some training before the meet.

    Should be a really interesting taper with all the walking I will be doing.

    500 free
    500 free kick w/zoomers
    5x100@:15RI w/snorkle #1 fly scull #2 torque drill #3 breast scull #4 underwater recovery free #5 accordian drill
    6x100@:10 odds free evens #2 back, #4 breast, #6 fly drill 3rt/3lt/3swim
    4x50 from block 15m sprint free
    200 free EZ w/fins

    Total 2500 meters
    Categories
    Swim Workouts