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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. Monday and not much speed today

    by , September 30th, 2013 at 08:38 AM (Mixing it up this year)
    Just didn't have much speed. My stomach was acting up yet I still kept swimming.

    500 free
    500 free kick
    1650 free broken 1-2-3-4-5-6-7-8-9-10-11 @:05RI w/paddles & bouy think I miscounted on one doing an extra 50 since I seemed to be holding 40-42 per 50 but my final time after subtracting the rest was 23:45 with an extra 50 that is good
    350 free w/snorkle maintain 6 beat kick
    300 free kick w/zoomers
    200 breast kick

    Total 3500 yards
    Categories
    Swim Workouts
  2. Saturday in hot water again - 85 degrees

    by , September 30th, 2013 at 08:34 AM (Mixing it up this year)
    This time I was coaching some in between sets yet I managed some good swims.

    500 free
    500 free kick w/zoomers
    5x200@3:00 Free w/paddles & bouy went 2:40, 2:40, 2:38, 2:36, 2:35
    5x100@2:00 Back w/paddles went 1:38, 1:36, 1:32, 1:31, 1:26
    500 free w/snorkle maintain 6 beat kick
    500 free kidk w/zoomers every 3rd 25 fast
    200 free EZ
    300 breast kick

    Total 4000 yards
    Categories
    Swim Workouts
  3. Long Course Friday

    by , September 27th, 2013 at 09:45 AM (Mixing it up this year)
    A fast day than expected. Getting sore though. I have 2 more weeks to Zone Championships and so I need to be backing off but since I am doing the distance again maybe not.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/snorkle, paddles & bouy holding 1:36's
    5x100@2:30 back kick w/zoomers really laying in to the thighs on this
    5x100@:30RI free w/6 beat kick

    Total 3000 meters
    Categories
    Swim Workouts
  4. Easy rainy day

    by , September 26th, 2013 at 08:41 AM (Mixing it up this year)
    Almost didn't want to get up this morning to go and swim. It was raining fairly hard and I was just not in the mood to get wet. I still drug myself in to the pool to swim.

    10x100@2:00 free as 50 pull/50 kick w/board
    200 1 arm fly
    200 torque drill w/paddles & snrokle
    200 angle arm fly w/snorkle
    200 fly kick on back w/zoomers
    8x25@:40 fly thumb drill
    6x100@1:30 free w/paddles & bouy holding 1:23
    100 free
    300 free w/snorkle maintain 6 beat kick

    Total 3000 yards
    Categories
    Swim Workouts
  5. I don't want to share

    by , September 25th, 2013 at 08:35 AM (Mixing it up this year)
    I don't like having to share a lane with slow lap swimmers. I had 2 today but lucky for me it was not at the same time. All that does to me is makes me want to show the CCAC that they need a second lap lane. Yes I ran over them a time or two. When kicking on my back I don't have eyes in the back of my head, though my kids might think so.

    I need my own pool.

    500 free
    500 free kick w/zoomers

    200 fly 1 arm drill alt rt/lt
    200 torque drill w/paddles
    100 fly kick on back w/zoomers

    5x100@1:30 free w/snorkle holding 1:27's
    10x100@1:30 free w/paddles & bouy holding 1:20's

    5x100@1:45 free w/snorkle
    500 free kick w/zoomers

    Total 4000 yards

    Updated September 27th, 2013 at 09:46 AM by Donna

    Categories
    Swim Workouts
  6. Work the 100's a good one for me

    by , September 24th, 2013 at 09:05 AM (Mixing it up this year)
    This was mostly easy but had a great set for me to build up my 100's.

    500 free
    500 free kick w/zoomers

    4 times thru
    100@2:00 Free FAST went 1:20, 1:18, 1:16, 1:15
    200@4:00 Free EZ recovery held 3:09's

    5x100@1:45 free w/paddles & snorkle maintain a 6 beat kick held went 1:28, 1:28, 1:27, 1:26, 1:24
    200 breast kick
    100 free kick
    5x100 free EZ

    Total 3500 yards
    Categories
    Swim Workouts
  7. A decent meet and a rough morning

    by , September 23rd, 2013 at 09:30 AM (Mixing it up this year)
    I just didn't feel as rested today as a normal Monday. Had a smooth 500 free only went 6:29 on Friday night but I have to say it did not hurt as much as normal and was only 9 seconds off my best last year. The 200 fly saturday went well with a normal 3:15 pace but I only had 2 heats of 200 fly and 1 heat of 50 free then I did a horrid 50 Free in 31.

    Today was recovery.

    500 free
    500 free kick w/zoomers
    8x25@:40 fly w/zoomers & paddles
    10x50@1:00 free holding 40's
    200 free EZ w/6 beat kick
    6x100@1:40 free w/snorkle & paddles maintaining 6 beat kick
    500 free fast kick w/zoomers
    5x100@2:00 free EZ w/6 beat kick

    Total 3500 yards
    Categories
    Swim Workouts
  8. another screwup at the CCAC pool

    by , September 20th, 2013 at 09:56 AM (Mixing it up this year)
    They set up the lanes so narrow today for long course, what is normally an 8 lane 50 meter pool was set up as a 12 lane 50 meter pool. Talk about collision city. Atleast with the wider lanes I can swim down the middle to pass someone.

    At least all I was doing was a warmup for tonights 500 Free in Brunswick. Kids meet for this old kid.

    500 free
    500 free kick w/zoomers
    500 free w/snorkle, strapless paddles & bouy
    5x100 free w/snorkle maintain 6 beat kick
    200 free kick w/zoomers
    100 back w/zoomers
    200 back kick w/zoomer
    500 free

    Total 3000 meters EZ
    Categories
    Swim Workouts
  9. Easy day, tomorrow will be the 500 free

    by , September 19th, 2013 at 08:43 AM (Mixing it up this year)
    Swimming a kids meet friday night. Hope to do at least a 6:30.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free long and loose held 1:29's
    3x200@3:30 free w/snorkle, strapless paddles & bouy went 3:01, 2:55, 2:52
    4x50 from block 15m sprints good breakout
    100 kick w/snorkle
    100 free w/snorkle

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

    by , September 18th, 2013 at 09:49 AM (Mixing it up this year)
    Felt slow but was actually swimming faster than expected. I definitly over did it after. Muscles under the right scapula are sore now.

    500 free
    500 free kick w/zoomers

    Do 3 times thru Round 1&2 no equipment Round 3 with strapless paddles & bouy
    1x200@3:30 free went R1 2:47, R2 2:56, R3 2:53
    2x100@1:30 free went R1&2 1:26's R3 1:25's
    4x50@:50 free went R1&2 :43's R3 42's

    5x100@1:30 free w/snorkle, strapless paddles

    200 1 arm fly alternate right/left
    5x100 Free EZ

    Total 4000 yards
    Categories
    Swim Workouts
  11. Not a workout I would have normally chosen but I needed it

    by , September 17th, 2013 at 08:39 AM (Mixing it up this year)
    Once again I using some of the old Rick Benner workouts that I used to love doing. My meet this weekend my be a problem but that is ok. It is just for fun, the big meet is next month at Zones.

    This practice was one with no paddles which I really need to break away from some times.

    20x50@:55 free as 5EZ/1FAST, 4EZ/1FAST, 3EZ/1FAST, 2EZ/1FAST, 1EZ/1FAST my fast was not fast in my book but I managed 39-37 getting faster each one I did

    25@:30 free FAST went :16
    3x100@1:40 free held 1:30's
    50@1:00 free FAST went :37
    5x100@1:50 free held 1:29's
    75@1:30 free FAST went :56
    8x100@1:55 free held 1:28's
    100@2:00 free FAST went 1:17

    250 free EZ
    500 free kick w/zoomers
    100 free EZ

    Total 3700 yards
    Categories
    Swim Workouts
  12. Great start to the week

    by , September 16th, 2013 at 08:37 AM (Mixing it up this year)
    A good solid effort. My sprinting still stunk but I did manage a consistant effort that I felt good about.

    Was a little sore from weight lifting last night but didn't let that phase me.

    500 free
    14x50@:55 free every 3rd fly held 45's on the free and 50's on the fly
    8x100@1:40 free w/paddles held 1:23's
    20x25@:40 odds free evens fly every 3rd FAST my free was 18's for fast and fly was 20's not good but as fast as I could muster
    20x50@:55 free w/paddles & bouy
    100 free EZ

    Total 3600 yards
    Categories
    Swim Workouts
  13. A little sprint and a lot of lazy-hit 400 miles today

    by , September 13th, 2013 at 09:07 AM (Mixing it up this year)
    Just didn't want to work too hard today. Doing the 100 Fly and 100 Free tomorrow in a kids meet. This is to prove to the kids I coach that I can actually swim fast and that when I say I did the same workout they realize I really did and they are not allowed to complain.

    500 free
    500 free kick w/zoomers
    10x100@2:00 free sprint thru the turns from 15m mark to 15m mark
    500 free w/strapless paddles, bouy & snorkle
    300 free kick w/zoomers
    200 free EZ

    Total 3000 meters and hit the 400 mile mark today for the year
    Categories
    Swim Workouts
  14. Popped out a great workout today even with sinus issues

    by , September 12th, 2013 at 08:32 AM (Mixing it up this year)
    Even with my drainage issues from my sinuses today turned into a great workout. Felt rough at first but after warmup I felt great!

    500 free
    500 free kick w/zoomers

    15x100 descending intervals free w/paddles & bouy
    #1-5@1:35 held 1:26's
    #6-9@1:30 held 1:21's
    #10-12@1:25 held 1:21's
    #13-15@1:20 held 1:19's touch and go here but still made them!

    500 free EZ w/snorkle
    4x50 from block 15m breakout sprints odds free evens fly
    200 free kick w/zoomers
    100 free EZ w/zoomers

    Total 3500 yards
    Categories
    Swim Workouts
  15. Feeling better this morning

    by , September 11th, 2013 at 08:32 AM (Mixing it up this year)
    Felt better than I have been lately but still not 100%. Gained too much weight here lately and I seem to be hungry all the time.

    Today I decided to work my legs more since that is my weakness.

    500 free
    500 free kick w/zoomers

    5x100@1:45 as 50 free/50 back w/paddles went 1:30, 1:30, 1:27, 1:27, 1:27
    8x25@:45 free kick w/snorkle held :31-32 which is good for me
    5x50@1:00 back held :49's
    200 back kick alt 50 streamline/50 arms perpendicular
    5x50@1:00 free held :39's

    200 free w/strapless paddles & bouy
    200 breast kick
    200 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  16. another slackard kind of day

    by , September 10th, 2013 at 08:37 AM (Mixing it up this year)
    Today my sinuses are draining and it is no fun. I have no energy and just feel blah. Still swam because I need to move my back muscles or I'll be stiff all day.

    500 free
    500 free kick w/zoomers
    10x50@1:00 free w/paddles & bouy went :41,:41,:39,:39,:38,:38,:38,:37,:38,:37
    8x25@1:00 torque drill w/paddles
    8x25@:45 shooters w/zoomers
    200 1 arm fly alt rt/lt by lap
    8x25@:45 fly
    200 free EZ

    Total 2500 yards
    Categories
    Swim Workouts
  17. Too much going on to focus on my swim

    by , September 9th, 2013 at 08:34 AM (Mixing it up this year)
    Still nursing the sinuses back to health, my back is getting better. Was a little frustrated that my chest freezer died yesterday and the new one I bought a week ago doesn't come in till late this week. Luckly a friend of my daughter could use some of the food we had in it. We crammed as much as we could in our regular refrigerator/freezer and gave the rest away. Lucky for me I didn't go shopping this week.

    Felt ok today on my swim but not great.

    500 free
    500 free kick w/zoomers
    8x25@:45 scull drills w/snorkle
    6x100@1:45 free w/snorkle, paddles & bouy did well on these 1:22, 1:22, 1:21, 1:19, 1:17, 1:17
    4x25@1:00 shoorters w/zoomers
    100 free EZ
    2x200@3:00 free work on maintaining a 4-6 beat kick it is the coordination of the kick and the arms I have a problem with unless I have a snorkle in which case I can do it but I tried without the snorkle

    300 free kick w/zoomers
    4x25@:45 burst & cruise odds free evens fly
    200 free EZ alt breathing

    Total 3000 yards

    Tomorrow if my back with allow I may try to do one of Leslie's sprint workouts.
    Categories
    Swim Workouts
  18. Only 84 today

    by , September 7th, 2013 at 02:39 PM (Mixing it up this year)
    I can't believe some of my kids call that cold. I call it hot but tolerable.

    500 free
    500 free kick w/zoomers
    8x25@:45 fly scull drill w/zoomers & snorkle
    8x25@:45 fly torque drill w/snorkle
    8x25@1 angle arm fly w/snorkle
    4x25 chest press w/snorkle
    4x25@1 shooters w/zoomers
    8x25@:45 fly
    500 back kick w/zoomers
    5x100@1:45 as 50 fr/50 bk w/paddles
    5x100 kick odds breast evens free
    500 free

    Total 4000 yards
    Categories
    Swim Workouts
  19. Getting better but not 100% yet & wo-manatees have returned

    by , September 6th, 2013 at 08:42 AM (Mixing it up this year)
    I don't think I will ever be 100% because of my back but the head cold is subsiding some and the lower back is feeling better that it had.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/snorkle, paddles & bouy holding 1:35's as a relaxed pace
    800 IM switch order to fly,bk,fr,br w/zoomers each 200 as 50 rt arm/50 lt arm/50 kick/50 swim on br do 100 pull/50 kick/50 swim
    400 free fast pace had to swim around 3 wo-manatees
    3x100 choice EZ lots of rest because I had to look for an opening in the lane where I wouldn't mow the 3 wo-manatees down. But since it was warm down that was fine.

    Total 3000 meter
    Categories
    Swim Workouts
  20. I hate feeling miserable but yet I still swim

    by , September 5th, 2013 at 09:02 AM (Mixing it up this year)
    I have to admit my back was much better today but the head is a different story. As I write this I have a slight headache which I almost never have. Sinuses are YUCK! Another day of just plodding along and no energy.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/paddles & bouy went 1:30, 1:30, 1:27, 1:27, 1:27 no energy this was just a nice easy pace
    200 breast kick
    4x50@1:30 breast scull w/snorkle
    4x50@1:15 accordian drill w/snorkle
    4x50@1 breast pull w/zoomers
    200 breast in 3:45
    100 free EZ

    That is it! Total 2600 yards
    Categories
    Swim Workouts
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