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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. 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. Back in a nice cold pool

    by , November 18th, 2013 at 07:38 AM (Mixing it up this year)
    This was a little colder than normal since normal at the CCAC has been 80 lately, but today felt like 78. Nice for some good swims.

    500 free
    500 free kick w/zoomers

    500@8:00 free w/paddles & bouy in 7:13
    400@8:00 IM in 7:03 went out in 1:45 for the 100 fly
    300@8:00 breast kick in 8:35
    200@4:00 back w/paddles in 2:12
    100@2:00 fly in 1:41 felt good here

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

    Total 3000 yards
    Categories
    Swim Workouts
  7. In hot water 86 degrees to be exact

    by , November 16th, 2013 at 11:01 AM (Mixing it up this year)
    Took me a little while to adjust to the hot water, but I managed.

    500 free
    500 free kick w/zoomers
    5x200@3:00 free w/paddles & bouy went 3:45,3:44,3:41,3:37,3:33
    500 free kick w/zoomers
    4x25@:30 fly
    100 back w/paddles in 1:31
    100 breast accordion drill w/snorkle
    100 free w/snorkle
    5x100@2:30 fly as 25 rt arm/25 lt arm/25 kick/25 swim the swim felt strong
    100 back kick w/zoomers
    100 breast pull w/zoomers
    200 free drill
    200 free kick

    Total 4000 yards
    Categories
    Uncategorized
  8. Long Course today what a nice change of pace

    by , November 15th, 2013 at 07:31 AM (Mixing it up this year)
    This was basically a make it up as you go kind of day.

    500 free
    500 free kick w/zoomers deep strong kick
    800 free w/paddles & bouy for time 12:25
    200 torque drill w/snorkle and paddles
    200 free w/snorkle
    200 kick w/zoomers deep and strong kick
    8x50@:10RI odds fly evens streamline kick w/zoomers
    200 free EZ

    Total 3000 meters
    Categories
    Swim Workouts
  9. Another fly day

    by , November 14th, 2013 at 11:00 AM (Mixing it up this year)
    Just in the mood to do fly.

    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 3:29, 3:24, 3:20, 3:14, 3:02
    500 free kick w/zoomers
    200 free w/snorkle EZ

    Total 2700 yards
    Categories
    Swim Workouts
  10. Butterfly or burrterfrog? which is faster for this old lady

    by , November 13th, 2013 at 07:50 AM (Mixing it up this year)
    Today I tried to see if butterfly or butterfrog was faster for me. Interesting result. I might have to bring myself to try it in a meet some time...... I just don't know if I could mentally bring myself to do it since butterfly is the way I was taught.

    Any comments welcome.

    500 free
    500 free kick w/zoomers
    10x100@1:45 as 50 free/50 back w/strapless paddles holding 1:35's
    500 free kick w/zoomers
    2x50@1:00 #1 fly in :50 #2 butterfrog in :50
    2x50@:15RI angle arm fly
    2x50@:15RI torque drill
    2x50@1:00 #1 butterfrog in :48 #2 fly in :50
    100 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  11. Back in the pool after a day on my bike

    by , November 12th, 2013 at 07:49 AM (Mixing it up this year)
    Yesterday I decided just to ride my stationary bike for an hour. Great leg work and a chance for my shoulder to rest. I think I may need to bite the bullet and go get a massage.

    500 free
    500 free kick w/zoomers
    5x200@3:00 free w/strapless paddles, bouy and snorkle not to fast went 2:55, 2:53, 2:52, 2:51, 2:50
    500 free kick w/zoomers
    2x200@5:00 fly as 50 rt arm/50 lt arm/50 kick/50 swim NO FINS!
    4x50@:55 free EZ

    Total 3100 yards
    Categories
    Swim Workouts
  12. Still nursing the shoulder

    by , November 9th, 2013 at 02:04 PM (Mixing it up this year)
    Nice and easy kind of.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/strapless paddles, bouy & snorkle 1:30,1:31,1:28,1:28,1:27,1:25,1:23,1:25,1:24,1:24
    4x200@:15RI 50 rt arm/50 lt arm/50 kick/50 swim #1 fly #2 back #3 free #4 breast
    200 free easy

    Total 3500 yards
    Categories
    Uncategorized
  13. Kicked my butt off today

    by , November 8th, 2013 at 08:20 AM (Mixing it up this year)
    I wish that were true but low and behold the fat butt is still there but I did kick alot today. Even when I swam. The more I use my snorkle the more I realize I can swim and actually kick while I swim as long as I don't have to turn my head.

    That just shows how uncoordinated I really am in my old age.

    500 free
    500 free kick w/zoomers easy
    5x100@1:45 free w/snorkle maintain 6 beat kick holding 1:32's
    500 free kick w/zoomers moderate
    5x100@1:45 free w/snorkle strong kick holding 1:27's
    500 free kick w/zoomers fast (for me) in 8:33

    Total 3000 yards
    Categories
    Swim Workouts
  14. shoulder issue today so EASY is the key

    by , November 7th, 2013 at 08:14 AM (Mixing it up this year)
    Breaking out my Compex unit this morning in the hope of being able to get the knots out. This was an easy day I just could not push.

    500 Free
    500 Free kick w/zoomers
    200 angel arm fly
    3x200@3:30 free w/straples paddles & bouy EASY
    200 fly scull
    500 free kick w/zoomers

    Total 2500 yards now compex time
    Categories
    Swim Workouts
  15. getting back to some back

    by , November 6th, 2013 at 07:27 AM (Mixing it up this year)
    My right shoulder was an issue today but after the first 100 it loosened up just fine. I just get sick of having all these muscle issues every morning. I think if I just never went to bed I could be just fine all the time. It is the inactivity that is the worst.

    500 free
    500 free kick w/zoomers
    10x100@1:45 as 50 free/50 back w/paddles held 1:32's
    500 free kick w/zoomers push it
    5x100@1:45 free w/snorkle maintain 6 beat kick
    100 rt arm fly loosen back
    100 lt arm fly loosen back
    100 free kick easy

    Total 3300 yards
    Categories
    Swim Workouts
  16. Tuesday is Fly day aka monofin play day

    by , November 5th, 2013 at 07:28 AM (Mixing it up this year)
    Decided to do a fly day today with the monofin. I need to get my knots in my back and neck worked out.

    500 free
    500 free kick w/zoomers
    200 fly torque drill w/paddles
    200 fly scull drill w/snorkle & monofin
    10x50@1:00 fly w/monofin holding 40's with last one in 36
    200 1 arm fly drill w/monofin alternate arm
    200 fly kick on back w/monofin
    5x100@1:45 free easy w/strapless paddles & snorkle maintain 6 beat kick
    200 free kick w/zoomers

    Total 3000 yards
    Categories
    Swim Workouts
  17. Finally got a good distance workout in

    by , November 4th, 2013 at 07:31 AM (Mixing it up this year)
    Today I attempted to do another 1650 swim this time with no issues. Felt good and was on pace the whole time.

    500 free
    500 free kick w/zoomers
    1650 Free for time w/strapless paddels & bouy in 23:08
    350 free easy w/snorkle
    200 free kick w/zoomers
    8x100@1:45 free easy

    Total 4000 yards
    Categories
    Swim Workouts
  18. a quick one at the Y in 86 degree water

    by , November 2nd, 2013 at 05:06 PM (Mixing it up this year)
    did fairly well today even without pushing hard.

    500 free
    500 free kick w/zoomers
    10x50@1:00 breast pull w/zoomers
    500 breast kick
    5x100@1:45 free w/strapless paddles & bouy held 1:25's
    500 free kick w/zoomers PUSHED IT!
    5x100@:15RI drills w/snorkel

    Total 3500 yards
    Categories
    Swim Workouts
  19. Had to back off a bit

    by , November 1st, 2013 at 09:07 AM (Mixing it up this year)
    Sometimes I push myself too hard but at least I know when to stop and then start back again.

    500 free
    500 free kick w/zoomers
    1100 free w/paddles & bouy time at the 1000 mark was 14 minutes had to stop due to setting heart rate alittle high
    500 free kick w/zoomers
    7x100@1:40 free w/strapless paddles maintain 6 beat kick
    200 free w/snorkle as 25 drill/25 swim

    Total 3500 yards
    Categories
    Swim Workouts
  20. 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