View RSS Feed

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. Right shoulder still a pain but we muddle thru as usual

    by , October 31st, 2013 at 07:29 AM (Mixing it up this year)
    I need to be more diligent on my trigger point therapy with my right shoulder. Today was a good day over all but I could feel both my lower back and right shoulder. Getting old stinks!

    500 free
    500 free kick w/zoomers
    250 torque drill w/paddles & snorkle really focus on getting a good pull
    250 fly scull drill w/monofin loosen up my back here
    10x50@1:00 fly w/monofin I love how the fin keeps my closer to the water
    3x200@3:00 free w/paddles & bouy went 2:51, 2:48, 2:41
    200 free EZ w/snorkle
    200 free kick w/zoomers

    Total 3000 yards
    Categories
    Swim Workouts
  2. I am just not that awake in the morning

    by , October 30th, 2013 at 07:32 AM (Mixing it up this year)
    Still somewhat tired this morning, that must be why I did the evil stroke this morning.

    500 free
    500 free kick w/zoomers
    10x50@1:00 breast pull w/zoomers
    5x100@:10RI odds accordian drill, evens scull drill w/snorkle
    5x100@1:30 free w/strapless paddles & bouy held 1:23's
    5x100@:10RI odds free EZ, evens breast

    Total 3000 yards
    Categories
    Swim Workouts
  3. working on that right arm

    by , October 29th, 2013 at 07:37 AM (Mixing it up this year)
    I need to build some strength in my right arm which actually has done better since starting the weightlifting. My legs are ripped today from the leg work I did yesterday while coaching. If I have to stand on deck for 2 hours I can certainly do some squats and lunges to work my legs during that time.

    This is an old Rick Benner workout that I like to use to test my strength and speed. My left arm was a second slower than normal but my right arm was faster with the longer rest.

    500 free
    500 free kick w/zoomers
    5x50@1:10 free right arm w/paddle was holding 1:00 about 5 seconds faster than I used to
    5x50@1:00 free left arm w/paddle was holding :56 about 1 second slower than I used to
    200 free kick w/zoomers
    5x50@1:00 free w/paddle on right arm 4 kicks on paddle hand
    5x50@1:00 free w/paddle on left arm 4 kicks on paddle hand
    200 free kick w/zoomers
    400 free w/snorkle maintain 6 beat kick focus on pull for both arms
    200 free kick w/zoomers

    Total 3000 yards
    Categories
    Swim Workouts
  4. right shoulder needs some tlc

    by , October 28th, 2013 at 07:27 AM (Mixing it up this year)
    My right shoulder is hurting a little again and with some modification in my stroke I was able to swim fine. I need to work the knots out better. Something I don't always find the time to do.

    500 free
    500 free kick w/zoomers
    10x100@1:45 as 50 free/50 back w/paddles holding 1:30's
    5x100@1:45 free w/snorkle maintain a 6 beat kick
    500 free kick w/zoomers every 3rd 50 FAST
    5x100@2:00 free nice and loose work the dolphin kick off the turns

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

    by , October 26th, 2013 at 04:31 PM (Mixing it up this year)
    Not too bad of a workout today

    500 free
    500 free kick w/zoomers
    4x50@1:00 fly w/monofin held 35's
    4x50@1:00 fly kick w/monofin
    2x50@1:00 fly w/monofin
    10x100@1:30 free w/paddles & bout
    500 free kick w/zoomers
    500 free w/snorkle
    100 scull drills

    Total 3600 yards
    Categories
    Uncategorized
  6. Friday Flyer in a short course pool

    by , October 25th, 2013 at 07:25 AM (Mixing it up this year)
    I have never done this short course because I am always afraid I will loose my cap with that many turns but I managed fine today. It really was not hard to do just kept my pace as usual.

    500 free
    500 free kick w/zoomers
    500 fly for time 9:01
    10x100@1:45 free w/strapless paddles, bouy & snorkle holding 1:34-33
    500 free kick w/zoomers

    Total 3000 yards
    Categories
    Swim Workouts
  7. Even with shoulder hurting popped out a great one

    by , October 24th, 2013 at 12:39 PM (Mixing it up this year)
    My right shoulder is still sore from all of the swimming and weightlifting I just got back to doing. A good day today!

    500 free
    500 free kick w/zoomers
    1650 free w/strapless paddles & bouy in 22:59
    350 free kick w/zoomers
    300 free every 3rd 25 back
    200 free drill EZ

    Total 3500 yards
    Categories
    Swim Workouts
  8. Recovery workout

    by , October 23rd, 2013 at 07:30 AM (Mixing it up this year)
    I did some weightlifting on Monday that I felt yesterday and today. OUCH! I was surprised at how fast I was able to swim when last night I could barely move my arm up above my head.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/strapless paddles & bouy holding 1:23's
    500 free kick w/zoomers every 3rd 25 AFAP
    10x50@:55 free held 43's
    200 breast kick
    300 free EZ

    Total 3500 yards
    Categories
    Swim Workouts
  9. No more empty pool Tuesdays and Thrusdays

    by , October 22nd, 2013 at 07:37 AM (Mixing it up this year)
    The high school teams are back, yuck. Now my safe haven days are gone.

    I really need an endless pool so I can avoid the crowds and just keep one of my memberships. I have two right now one at the Y in Hinesville and the other in Savannah at the aquatic center. I wish the pools on base would open to the public, they don't get much use from what the kids I coach tell me.

    Today was a fly workout and during the middle of my set this boy jumps in my lane an proceeds down the middle of the pool. I stopped him and told him he was in the wrong lane. He said he over shot his lane. How do you do that?

    500 free
    500 free kick w/zoomers
    5x200@4:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:35, 3:27, 3:14, 3:07, 3:03
    500 free kick w/zoomers
    5x100@2:00 free w/snorkle EZ

    Total 3000 yards
    Categories
    Swim Workouts
  10. The old lady showed up today but the middle aged one left

    by , October 21st, 2013 at 07:35 AM (Mixing it up this year)
    I was bent over and in pain this morning. It was a fall in the water as an old lady and come out a middle aged lady kind of day. Still somewhat sore from all of my meets too. I did manage to get some good yardage in and loosen my back.

    500 free every 3rd lap 1 arm fly
    500 free kick w/zoomers
    10x100@1:30 free w/paddles & bouy holding 1:22's
    200 fly scull drill w/snorkle & zoomers over accentuate the undulation motion
    10x100@1:30 free w/paddles & bouy holding 1:23's
    100 fly scull drill w/snorkle & zoomers over accentuate the undulation motion
    200 free w/snorkle
    200 free kick w/zoomers

    Total 3700 yards
    Categories
    Swim Workouts
  11. Still recovering but not as well as planned

    by , October 17th, 2013 at 07:39 AM (Mixing it up this year)
    Having some issues with the right shoulder but still just plugging thru. Hopefully my compex unit can help me loosen up the muscles.

    500 free
    500 free kick w/zoomers
    10x50@1:00 back went 51,51,51,50,51,51,49,49,48,49
    500 free kick w/zoomers
    8x100@1:30 free w/strapless paddles, snorkle and bouy held 1:25's
    200 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  12. Found a little bit of something in the tank today

    by , October 16th, 2013 at 07:14 AM (Mixing it up this year)
    I was pleased with this workout today. Lot's of legs, need to loose weight now. Part of the requirement to keep our insurance cost down is that I have to lose 10 pounds. The thing is I have gained more rather than lose lately with all the meets and good eats.

    500 free
    500 free kick w/zoomers
    10x100@1:45 as 50 free/50 back w/paddles went 1:32, 1:31, 1:32, 1:31, 1:31, 1:30, 1:29, 1:29, 1:29, 1:29
    500 back kick w/zoomers as 100 streamline/100 fashion model/100 arms perpendicular/100 streamline/100 fashion model
    200 free w/snorkle
    100 free catch up drill at the hips w/snorkle
    100 free streamline kick w/snorkle
    100 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  13. Still recovering from the weekend or not....

    by , October 15th, 2013 at 07:42 AM (Mixing it up this year)
    I am still hurting but since I had my own lane today I wanted to use my monofin. How can you recover doing butterfly? I don't know, just pushed myself on a few.

    This coming weekend I will be swimming on Saturday at a kids meet, doing 200 back, 200 fly and 500 free.

    500 free
    500 free kick w/zoomers really needed a big lifeguard tube for a pillow but oh well

    next 1000 yards of swims were all with monofin
    200 fly scull drill
    200 alt rt arm/lt arm
    8x25@:45 fly fast held 18's
    200 fly kick w/board
    4x50@1:00 fly fast held 37's

    500 free kick w/zoomers
    500 free

    Total 3000 yards
    Categories
    Swim Workouts
  14. A proper warmdown from the meet

    by , October 14th, 2013 at 07:26 AM (Mixing it up this year)
    Since the warm up/down pool was soooooo cold especially compared to the competition pool which was too hot for me I opted to do a warmdown today.

    I seemed to be having issues breathing today even with the snorkle.

    Had a few great swims this weekend. The 800 Free, 200 Fly and 200 Back all went well. By the time I got to the 1500 Free I was too tired so I went fast enough for first in my age group but that was it.



    500 free
    500 free kick w/zoomers
    5x100@2:00 back w/zoomers as 25 rt arm/25 lt arm/25 kick/25 swim
    5x100@1:50 free w/snorkle
    500 free kick w/zoomers
    5x100@2:00 free actually held 1:32's easily

    Total 3000 yards
    Categories
    Swim Workouts
  15. still no energy but continuing on

    by , October 9th, 2013 at 09:29 AM (Mixing it up this year)
    Should I or shouldn't I swim tomorrow? I am leaning toward actually taking a day off before the meet. Only my fly felt good today.

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/Zoomers
    200 fly angel arm drill
    3x200@4:00 fly as 50 rt arm/50lt arm/50 kick/50 swim w/soomers
    8x50 from block 15m sprint alt fly/free
    300 free kick w/zoomers
    300 free

    Total 3000 yards
    Categories
    Swim Workouts
  16. sinuses going crazy, just have no energy

    by , October 8th, 2013 at 07:30 AM (Mixing it up this year)
    I did get woken up by a page at midnight which didn't help. I was not supposed to be on call this week but the guy who's week it was is now a father of twins so being the nice person I am..... Only 2 more days of this then my boss gets on call for the weekend so I can do the meet in Orlando.

    500 free
    500 free kick w/zoomers slow
    200 accordian drill w/snorkle
    200 breast kick
    8x50@1:00 breast pull w/zoomers held 52's
    4x50 from block as 25 breast/25 EZ free
    4x100@2:00 free w/snorkle
    100 free kick w/snorkle

    Total 250 yards
    Categories
    Swim Workouts
  17. Easier swim today

    by , October 7th, 2013 at 10:34 AM (Mixing it up this year)
    Muscles are a little tight today so did an easy one.

    500 free
    500 free kick w/zoomers
    2x250 free w/strapless paddles & bouy had an issue on second one and had to stop and wait till heart rate came down, about 30 seconds
    10x50@1:00 free held 42's comfortably
    300 breast kick trying to figure out how to kick without my left knee hurting
    4x50 from block 15m sprint
    3x100@1:45 free w/snorkle maintain 6 beat kick
    200 free kick w/zoomer

    total 3000 yards
    Categories
    Swim Workouts
  18. Friday Flyer - short course edition

    by , October 4th, 2013 at 07:27 AM (Mixing it up this year)
    Today the pool was short course instead of the usual long course friday so I had the lane to myself. Got to love it!

    500 free
    500 free kick w/zoomers
    5x200@4:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:26, 3:18, 3:14, 3:10, 3:01 this felt better each time
    5x100@1:45 free w/snorkle, strapless paddles & bouy long and loose went 1:31, 1:28, 1:26, 1:24, 1:22
    500 free kick w/zoomers moderate pace
    100 free easy

    Total 3100 yards
    Categories
    Swim Workouts
  19. Running late today, had to get some gas

    by , October 3rd, 2013 at 07:42 AM (Mixing it up this year)
    On Thursdays I don't worry about being late. The pool is empty. Just an easy one today. Have been focused on weight loss lately and so I don't have much energy when I don't eat as much.

    500 free
    500 free kick w/zoomers
    10x50@1:00 breast pull w/zoomers went 55, 54, 54, 54, 53, 52, 52, 50, 48, 46
    300 breast kick left knee started hurting around 100 so I adjusted my kick slightly to accomodate
    200 breast scull drill w/snorkle
    500 free w/strapless paddles alternate breathing
    4x25@:45 breast went 28, 27, 25, 25
    100 free easy

    Total 2700 yards
    Categories
    Swim Workouts
  20. Ah my own lane on a crowded day

    by , October 2nd, 2013 at 07:46 AM (Mixing it up this year)
    I love not sharing. Selfish me. Felt relatively strong and managed a good one today.

    500 free
    500 free kick w/zoomers
    10x100@1:30 free w/strapless paddles & bouy held 1:22's comfortably
    500 kick w/snorkle odd 100's free, even 100's fly scull drill
    10x50@1:00 free held :43's long and loose use legs don't drag them
    8x50 from dive 15m sprints then easy free
    100 EZ

    Total 3500 yards
    Categories
    Swim Workouts