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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. I thought this was going to be easy.... not!

    by , July 18th, 2013 at 07:33 AM (Mixing it up this year)
    I put together what I thought was going to be an easy workout but when done correctly it hurt as much as any other workout just different.

    Tomorrow I will do a double but in the Y 25 yard pool since the LC state meet will begin this afternoon.

    500 free
    500 free kick w/zoomers

    10x100 w/snorkle evens free EZ odds #1,3,5 scull drill (alt front middle and back position), #7 free underwater recovery #9 catchup drill at the hips
    my arms were exhausted after this

    200 breat kick
    100 free kick
    200 free swim EZ

    Total 2500 meters
    Categories
    Swim Workouts
  2. Ouch the elbow is biting me again

    by , July 17th, 2013 at 07:28 AM (Mixing it up this year)
    My left elbow is again causing me an issue but I can tell it stems from the tricep muscle so back to diligent massage. I have a professional massage scheduled for tomorrow and hopefully next week too.

    Just had to get in one last great strapless paddle day before I put them away for 3 weeks.

    500 free
    500 free kick w/zoomers

    4x400@7:00 free w/strapless paddles & bouy went 6:23, 6:21, 6:16, 6:15 this was about average on number 3 I started feeling the left tricep rearing its ugly head but like a trouper I kept going

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

    Total 3600 meters
    Categories
    Swim Workouts
  3. An easy day for recovery

    by , July 16th, 2013 at 07:42 AM (Mixing it up this year)
    Needed an easy day today so that is what I did. I have moved to the strapless paddles this week since they are smaller than my old big red catalyst paddles. For some reason I am seaming to be faster with the smaller ones this week.

    500 free
    500 free kick w/zoomers

    200@4:00 free w/strapless paddles & bouy
    2x100@2:00 free w/strapless paddles & bouy
    2x50@1:00 free w/strapless paddles & bouy

    800 IM as 50rt arm/50lt arm/50 kick/50 swim w/zoomers for the breast 100 pull for the rt/lt split and no fins for the kick or swim
    200 free kick

    400 free maintain 6 beat kick
    2x50 from a dive sprint the breakout plus 10 strokes

    Total 3000 meters
    Categories
    Swim Workouts
  4. Getting fast today

    by , July 15th, 2013 at 07:37 AM (Mixing it up this year)
    I don't know if it was 2 days off or just a good day but my times were fast today.

    I do need a massage badly and I have one scheduled on Thursday and then Friday I am off to help work as admin at the GA 14 & under state championship meet. Hopefully I should be able to get in and swim on Friday and Saturday morning with the older kids from GCAT.

    500 free
    500 Free kick w/zoomers

    5x100@1:45 free w/strapless paddles & bouy went 1:37, 1:36, 1:35, 1:34, 1:33 the perfect descend I just tend to do this naturally
    200 breast kick EZ
    5x100@1:45 free w/strapless paddles & bouy went 1:33, 1:32, 1:31, 1:29, 1:28 the 1:28 is the fastest I have ever gone in practice and with the smaller paddles no less
    200 breast kick EZ

    400 free maintain a steady 6 beat kick w/snorkle
    200 free kick w/zoomers

    Total 3000 meters
    Categories
    Swim Workouts
  5. Shoulders and neck hurting today

    by , July 12th, 2013 at 08:11 AM (Mixing it up this year)
    As normal I don't let a little hurt stop me. I was going to just swim easy but then again I don't always do as I think.

    500 free
    500 free kick w/zoomers

    400@7:00 Free w/paddles & bouy in 6:51
    3x200@3:30 Free w/paddles & bouy went 3:27, 3:21, 3:15
    8x100@1:45 Free w/paddles & bouy went 1:39, 1:37, 1:36, 1:36, 1:35, 1:35, 1:33, 1:31

    200 Free EZ
    300 Free kick w/zoomers
    4x50 Free w/zoomers dolphin kickouts to >15m

    Total 3500 meters
    Categories
    Swim Workouts
  6. another good workout day

    by , July 11th, 2013 at 07:41 AM (Mixing it up this year)
    I am going to be hurting tomorrow. Walt didn't make it to workout today so I came up with a workout for everyone. Normally I just swim on my own and make the workout something I need but normally the team doesn't do much with kicking and today would have been a stroke day. I think I will start carrying my laminated workout cards with me so when Walt can't make it the team can pick out a workout on the fly.

    500 free
    10x100@1:45 free w/paddles & bouy went 1:36, 1:36, 1:36, 1:36, 1:36, 1:35, 1:35, 1:36, 1:35, 1:35
    200 free kick w/zoomers
    4x200 w/zoomers #1 fly as 50rt arm/50lt arm/50 kick/50 swim #2 back as 50rt arm/50lt arm/50 kick/50 swim #3 free as 50rt arm/50lt arm/50 kick/50 swim #4 breast as 100 pull/50 kick/50 swim

    200 free kick w/zoomers
    300 free EZ

    total 3000 meters
    Categories
    Swim Workouts
  7. a mix of distance, back and sprint

    by , July 10th, 2013 at 07:45 AM (Mixing it up this year)
    Wow what a morning. A little bit of everything today.

    500 free
    500 free kick w/zoomers

    5x200 w/paddles & bouy odds @3:30 free evens @4:30 back went 3:21, 4:05, 3:14, 3:57, 3:03
    5x100@2:00 free as 35m EZ/30m AFAP/35m EZ held 1:43's for all

    400 free kick w/zoomers
    300 free EZ w/snorkle

    Total 3200 meters
    Categories
    Swim Workouts
  8. A need for recovery

    by , July 9th, 2013 at 07:33 AM (Mixing it up this year)
    I finally have scheduled a massage for next week. My body really needs it. Today was a bit hard to breath while I was working out but I managed. Allergies are kicking back in since getting home from Myrtle Beach.

    500 free
    500 free kick w/zoomers

    400 IM as fly drill, pull back, kick breast, swim free
    4x50 torque drill w/paddles

    500 free w/snorkle
    200 breast kick
    200 free

    Total 2500 meters
    Categories
    Swim Workouts
  9. A great distance day

    by , July 8th, 2013 at 08:03 AM (Mixing it up this year)
    Really pushed today. Shoulders and arms still hurt but managed to stay strong.

    I did set my heart rate up too high on my 1500 but I kept going this time with no ill effects.

    500 free
    500 free kick w/zoomers

    1500 free w/paddles & bouy in 23:45 did back off a little at 1100 when I set heart rate up too high

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

    Total 3500 meters


    GOAL: for nationals under 23 minutes for the 1500 Free.
    Categories
    Uncategorized
  10. Tried out the Myrtle Beach Y pool

    by , July 5th, 2013 at 08:51 AM (Mixing it up this year)
    The pool was on the warmer side. Very shallow pool, with no time clock. Had to use my watch which takes me a while to focus on so that doesn't work too well.

    500 free
    500 free kick w/zoomers
    5x200@3 free w/paddles & bouy went 2:51, 2:49, 2:47, 2:45, 2:41
    500 free kick w/zoomers
    3x200 as 50 rt arm/50 lt arm/50 kick/50 swim #1 fly #2 back #3 free
    200 breast as 100 pull/50 kick/50 swim
    200 free EZ
    200 breast kick
    300 drills of choice

    Total 4000 yards
    Categories
    Swim Workouts
  11. Last long course day for the week

    by , July 3rd, 2013 at 07:26 AM (Mixing it up this year)
    Since I will be in Myrtle Beach my accessability to LCM is nill. Tomorrow is a swim in the subdivision pool at my parents house since nothing else is available. I think it is about 20 yards but I will do a stroke count to figure it out.

    Had a decent workout but not terribly strong. Arms hurt still but only 2.5 weeks till taper starts. I have to rethink a distance taper this time. It has been a while.

    500 free
    500 free kick w/zoomers

    400 free w/paddles & bouy long and loose
    300 free w/paddles & bouy pick it up some
    200 free w/paddles & bouy a bit faster here but still not pushing at 3:16
    100 free w/paddles & bouy 1:31

    300 free kick w/zoomers
    200 breast kick
    10x50@1:10 free w/snorkle relaxed

    Total 3000 meters over the 300 mile mark for the year today!
    Categories
    Swim Workouts
  12. Another day of sore muscles

    by , July 2nd, 2013 at 07:23 AM (Mixing it up this year)
    The muscles are still sore but I can rest some over the holiday since I have to swim in an outdoor community pool on the 4th.

    500 free
    500 free kick w/zoomers

    10x100@2:00 as 50 free/50 back w/paddles & bouy went 1:50, 1:48, 1:48, 1:47, 1:46, 1:45, 1:46, 1:45, 1:43, 1:41

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

    Total 3000 meters
    Categories
    Swim Workouts
  13. Still hurting from 2 hard days in a row

    by , July 1st, 2013 at 07:35 AM (Mixing it up this year)
    After Friday and Saturday having great workouts today I was hurting but still maintained the effort level.

    500 free
    500 free kick w/zoomers

    100@1:45 free w/paddles & bouy
    200@2:30 free w/paddles & bouy
    300@4:15 free w/paddles & bouy
    400@6:00 free w/paddles & bouy
    500@7:45 free w/paddles & bouy

    10x50@1:15 back w/zoomers odds swim evens kick lay into the thighs on kick
    500 free maintain 6 beat kick w/snorkle
    200 breast kick

    Total 3700 meters
    Categories
    Swim Workouts
  14. Another tough one today

    by , June 29th, 2013 at 10:55 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
  15. Best workout in a while

    by , June 28th, 2013 at 07:31 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
  16. How do you fix a bad back.....fly

    by , June 27th, 2013 at 07:24 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
  17. Hard Hitting Distance Day

    by , June 26th, 2013 at 07:30 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
  18. A breastroke recovery day

    by , June 25th, 2013 at 07:55 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
  19. Was supposed to be recovery day but not so

    by , June 24th, 2013 at 09:02 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
  20. Morning warmup and the pool is too warm

    by , June 21st, 2013 at 07:23 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