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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. Keep showing up late, guess I just like to sleep

    by , December 13th, 2013 at 08:23 AM (Mixing it up this year)
    Another late one but not by that much. I just didn't want to move this morning.

    500 free
    500 free kick w/zoomers

    5x100@1:45 free to back 4fr, 3fr/1bk, 2fr/2bk, 1fr/3bk, 4bk went 1:30, 1:32, 1:32, 1:34, 1:35
    5x100@1:45 back kick odds streamline kick evens fashion model kick w/zoomers
    5x100@1:45 back w/paddles went 1:37, 1:36, 1:35, 1:34, 1:34

    500 w/snorkle as 100 swim/100 catch up drill/100 kick/100 catch up drill at hips/100 swim
    200 breast kick w/br fins

    Total 3200 yards
    Categories
    Swim Workouts
  2. Sprint Day but a short one

    by , December 12th, 2013 at 08:14 AM (Mixing it up this year)
    Short workout today since I had to stop for gas on the way in.

    500 free
    5x100@:10 RI scull/drill/kick/swim w/snorkle
    8x25@:45 power kick held 27's legs burned
    100 EZ

    3 times thru w/zoomers
    4x25@:40 #1 burst&cruise #2&4 EZ #3 AFAP held 14's lost fin on last time thru went 16 on that one
    100 EZ

    100 Free at 200 pace
    4x25@:45 over kick free
    50 Free AFAP in 34
    3x100@2:00 perfect stroke free
    50 EZ
    100 kick w/zoomers EZ

    Total 2600 yards
    Categories
    Swim Workouts
  3. Fly Focus today

    by , December 11th, 2013 at 07:48 AM (Mixing it up this year)
    Felt fairly good but had forgotten to bring a workout card with me. I usually have my workouts written out on index cards that I then laminate and keep by the pool. I can also reuse them over time. So today I came up with this on my own since I wanted to do Fly but really did not want a heavy sprint day.

    500 free
    500 free kick w/zoomers

    8x25@:10RI torque drill w/paddles & snorkle
    4x50@1:15 as 15m AFAP Fly + EZ Free
    8x25@:10RI fly scull drill w/zoomers & snorkle
    4x50@:10RI 1 arm fly drill w/zoomers
    4x50@1:15 fly holding 200 pace went 46, 48, 48, 48 pushed this nicely

    500 free kick w/zoomers moderate speed
    3x100@:15RI free EZ

    Total 2800 yards
    Categories
    Swim Workouts
  4. Nice and cold today, yea!!!

    by , December 10th, 2013 at 07:32 AM (Mixing it up this year)
    Got a so so distance set in today, though it was not where I would have liked it to be.

    500 Free
    500 Free kick w/zoomers
    5x200@3:00 free w/paddles & bouy descend went 2:52, 2:51, 2:47, 2:44, 2:40 ok but not great
    5x100@2:30 free kick w/zoomers as 25 AFAP +75 EZ went 19, 18, 17, 17, 17
    5x100@2:00 free w/snorkle good body position, 6 beat kick getting good catch
    100 kick as 50 free/50 breast

    Total 3100 yards
    Categories
    Swim Workouts
  5. 82.7 degrees today just a tad warm but workable

    by , December 9th, 2013 at 07:27 AM (Mixing it up this year)
    On the warmer side today but atleast I got my own lane! Here is another one of Leslies workouts for today. I did have to cut out some of the rest since I only have a limited time to get it done.

    500 Free
    500 Free kick w/zoomers
    4x50@1:00 burst & cruise
    50 EZ
    4x50@1:00 burst & cruise fast hands drill
    50 EZ
    4x50@1:00 burst & cruise
    50 EZ
    3x(25 AFAP kick + 75 EZ kick)@3:00 on the AFAP free kicks went 25, 25, 24
    50 EZ
    3x(25 AFAP + 75 EZ)@3:00 on the AFAP #1&3fly went 19&18 #2 free went 16
    200 free EZ w/snorkle
    200 free EZ kick w/zoomers

    Total 2800 yards
    Categories
    Swim Workouts
  6. Great Meet today

    by , December 7th, 2013 at 08:16 PM (Mixing it up this year)
    My 200 Fly....Awesome 3:34.14! Haven't seen those kind of times since 2008ish. Everything else didn't matter even if they were all fairly good normal times. But after such a great swim and then an awesome relay with Sally Newell, Francine Williamson and Maria Vasquez breaking the Dixie Zone 200 Free Relay in the 240+ age group. The 400 IM was a just get it finished in under 7 minutes and I did!

    It has been a long time since I felt good about a meet.
    Categories
    Swim Workouts
  7. An easy Friday Flyer day

    by , December 6th, 2013 at 07:49 AM (Mixing it up this year)
    Pool was hot so no speed today. Did get a decent workout in hopefully I did not do too much.

    500 free
    500 free kick w/zoomers
    4x200@4:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:31, 3:27, 3:21, 3:15
    200 back kick w/zoomers
    200 free w/strapless paddles & bouy
    200 free
    200 breast kick
    400 free alt 50 drill/50 swim w/snorkle

    Total 3000 yards
    Categories
    Swim Workouts
  8. Pool problems again

    by , December 5th, 2013 at 07:44 AM (Mixing it up this year)
    Today both the rec pool and lap pool were closed for 40 minutes. The chlorine levels were too high. Finally did get in a real short fast workout.

    500 free
    10x100@1:30 free w/paddles & bouy went 1:27, 1:27, 1:26, 1:25, 1:25, 1:23, 1:23, 1:22, 1:22, 1:22
    500 free kick w/zoomers
    200 free EZ w/snorkle

    Total 2200 yards in 40 minutes.
    Categories
    Swim Workouts
  9. Easier swim today

    by , December 4th, 2013 at 07:50 AM (Mixing it up this year)
    Beginning a mini taper for the meet Saturday. Still did 3000 yards but just not as hard.

    500 free
    500 free w/zoomers

    5x100@1:45 free w/strapless paddles & bouy descend 1-5 went 1:27, 1:25, 1:24, 1:22, 1:20

    200 fly scull w/snorkle & zoomers
    200 torque drill w/paddles

    200 breast pull w/zoomers
    500 breast kick w/br fins

    400 free w/snorkle maintain 6 beat kick

    Total 3000 yards
    Categories
    Swim Workouts
  10. A little easier sprinter today since I was running late

    by , December 3rd, 2013 at 07:51 AM (Mixing it up this year)
    I got in 10 minutes late so I only had 65 minutes to swim.

    The rest of this week will be easy with Friday having to float in the HOT pool because of a SCAD meet. Atleast it was a planned easy day since I will swim Saturday in SC. Events are 200 Fly, 100 Back, 50 Fly and 400 IM. I feel good about everything except the 50 Fly, not sure I have the speed for that one.

    Oh well this is how I modified for another sprint workout. I find on these afap+ez combos I finish the afap and almost feel like I need to recover on the wall not swimming. I know I just need to work on it more and I will be able to recover better.

    500 free
    8x50@:15RI as 25 drill + 25 kick w/snorkle
    8x25@:45 shooters w/zoomers
    50 EZ
    4x75@:30RI kick w/zoomers as 25 shooter/25 EZ/25 burst & cruise
    200 kick w/zoomers
    50 EZ
    4x100@2:00 as 25 AFAP +75 EZ odd 25's free holding 17 even 25's fly holding 19 not particularly fast but as fast as I could go today
    2x200@5:00 free as 50 AFAP held 35's + 150 EZ
    200 EZ w/snorkle

    Total 2700 yards
    Categories
    Swim Workouts
  11. Another sprinter that just kicked my butt

    by , December 2nd, 2013 at 07:37 AM (Mixing it up this year)
    This is another one from Leslie with a little modification at the end because I need a better warm down. I have to admit that the 100's kicked my butt and I had a hard time recovering during the 200 EZ's.

    500 free
    500 free kick w/zoomers
    8x25@:45 burst & cruise
    50 EZ
    50 AFAP went 34

    next set with zoomers
    100@2:00 as 25 AFAP + 75 EZwas at 15
    100@2:00 as 35 AFAP + 65 EZ
    100@3:00 as 50 AFAP + 50 EZ was at 32
    300@6:00 as 100 at 90% + 200 EZ was at 1:10
    300@6:00 as 100 AFAP + 200 EZ was at 1:06
    100@2:00 as 25 AFAP + 75 EZ was at 15
    100@2:00 as 35 AFAP + 65 EZ
    100@3:00 as 50 AFAP + 50 EZ was at 32

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

    Total 3000 yards
    Categories
    Swim Workouts
  12. still dealing with cold but better

    by , November 30th, 2013 at 03:32 PM (Mixing it up this year)
    got a good workout in today then proceeded to teach fly to a few of the lifeguards who will be taking WSI in a month or two.

    500 free
    500 free kick w/zoomers

    5x200@4:00 Fly descend as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers went 3:24, 3:17, 3:09, 3:01, 2:54

    200 back EZ
    200 breast kick EZ
    4x25@1:00 torque drill w/paddles & snorkel

    10x50@:55 free hold :40's
    500 free kick w/zoomers alternate by 50 slow/moderate/fast

    8x25@1:00 fly
    300 free w/snorkel EZ

    Total 4000 yards
    Categories
    Swim Workouts
  13. Cold is getting better

    by , November 29th, 2013 at 04:31 PM (Mixing it up this year)
    Head is clearing today. The y was warm today not hot. I would guess 83 so it was ok.

    500 free
    500 free kick w/zoomers
    100 EZ
    4x100@1:45 free w/strapless paddles & snorkle went 1:27,1:27,1:26,1:25
    100 EZ
    4x100@1:30 free w/paddles & bouy went 1:17,1:18,1:17,1:17
    500 breast kick w/br fins
    5x100 odds free evens scull w/snorkle

    Total 3000 yards
    Categories
    Uncategorized
  14. Head cold YUCK but chlorine is a miracle worker

    by , November 27th, 2013 at 08:07 AM (Mixing it up this year)
    I thought I was going to have to scrap todays planned sprint workout from Leslie but by the end of warmup my head opened up and I was feeling better. Of course now that I am at work I am back to feeling miserable again and all stuffed up.

    500 free
    500 free kick w/zoomers

    200 Free w/zoomers @80% went 2:36
    100 EZ
    200 IM @80% went 3:15
    100 EZ
    100 Free @90% went 1:20
    100 EZ
    100 Free @95% went 1:17
    100 EZ
    50 Free AFAP went 36
    100 EZ
    50 Free AFAP went 35
    100 Free
    4x(25 AFAP + 25 EZ) odds fly evens free went 20, 17, 19, 15
    200 Free kick w/zoomers
    300 EZ

    Total 3000 yards
    Categories
    Swim Workouts
  15. Working in 500's

    by , November 26th, 2013 at 07:40 AM (Mixing it up this year)
    I learned one major thing... never where your goggle upside down when they are digging into the bridge of your nose. OUCH!

    An easier day today because tomorrow will be another sprint day.

    500 free
    500 free kick w/zommers
    5x100@1:30 free w/snorkle, strapless paddles & bouy barely made these
    5x100@1:45 as 50 free/50 back w/paddles held 1:32's on these
    500 breast kick w/br fins this really worked my legs
    5x100 odds free w/6 beat kick evens fly drill w/snorkle

    Total 3000 yards
    Categories
    Swim Workouts
  16. Sprint day for a change

    by , November 25th, 2013 at 07:28 AM (Mixing it up this year)
    Since I need to loose weight I also know I need to add some intensity to my workouts so at least 2 days per week will be sprint days, 2 days of distance and 2 days of stroke work.

    I also added weightlifting back to my program 3 days a week and have been walking 30 minutes 4 days a week. If that doesn't work I don't know what will.

    My 1000 Free went well this weekend with a 13:36, it felt comfortable and was about what I guessed I would do.

    Today's workout was from Leslie Livingston

    500 free
    500 free kick w/zoomers

    4x25@:40 odds free build to fast, evens EZ
    4x25@:45 kick odds build to fast, evens EZ
    4x25@1:00 drag race from midpool AFAP to the wall then EZ to midpool
    1x50 EZ
    8x25@1:00 free burst & cruise
    2x50@1:00 EZ
    4x(25 AFAP+50 EZ)@2:00 1 each stroke w/zoomers, pulled the breast
    3x50@1:00 EZ
    3x(37.5 AFAP+112.5 EZ)@3:30 free w/zoomers did not feel I was recovering on the EZ part was hard to catch my breath but then again it has been a long time since I have trained sprints
    200 EZ

    Total 2750 yards
    Categories
    Swim Workouts
  17. Feelin hot, Hot, HOT!

    by , November 22nd, 2013 at 01:59 PM (Mixing it up this year)
    Today they closed the lap pool due to clorine levels being too high. Hopefully they will have it fixed for tomorrows meet. I will be swimming the 1000 Free with the kids.

    So today I and the Masters Team moved over to the Rec Pool which was 86-87 degrees! We floated for an hour in crowded lanes with no lane lines.

    500 Free

    2 times thru
    4x25@:30 free
    4x50@1:00 IM order
    100 free EZ

    500 free kick w/zoomers
    200 1 arm fly alternate by 50
    200 fly scull drill w/snorkle
    5x100 free w/snorkle EZ

    Total 2500 yards of floating
    Categories
    Swim Workouts
  18. Resurecting the evil stroke

    by , November 21st, 2013 at 07:40 AM (Mixing it up this year)
    Yes today was a breaststroke day. I will be doing breast at Y Nats this year so time to work on it. Maybe by then I can do ok with it.


    500 free
    500 free kick w/zoomers
    10x50@1:00 breast pull w/zoomers
    200 breast scull w/snorkle
    200 breast accordian drill w/br fins
    500 breast kick w/br fins
    500 free every 3rd lap breast
    100 free kick

    Total 3000 yards
    Categories
    Swim Workouts
  19. Easing off a bit till Saturdays meet

    by , November 20th, 2013 at 07:35 AM (Mixing it up this year)
    I wouldn't say this was easy but it was easier. I will be swimming the 1000 on saturday with the kids. I will be in the top heat this time and I am hoping one of the NT swimmers who is my speed will be swimming in my heat.

    500 free
    500 free kick w/zoomers

    30x50@:55 free w/strapless paddles, bouy & snorkle

    500 free kick w/zoomers Strong
    200 free EZ

    Total 3200 yards
    Categories
    Swim Workouts
  20. Whole goal today was to hit 500 miles for the year

    by , November 19th, 2013 at 07:39 AM (Mixing it up this year)
    Well I made it to 500 miles. Tried doing some sprint work but had a hard time getting out of distance mode.

    500 free
    500 free kick w/zoomers

    200 fly scull drill w/zoomers & snorkle
    200 fly torque drill w/paddles & snorkle
    8x25@1:00 shooters w/zoomers
    200 1 arm fly alternate rt /lt by 50 w/zoomers
    8x25@1:00 fly first 4 were in distance mode holding 22's last 4 were in my attempt to do sprint mode in 19's

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

    Total 2500 yards
    Categories
    Swim Workouts