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  1. my one day of distance training

    by , May 19th, 2012 at 06:12 PM (Mixing it up this year)
    While all my friends did the Charelston swim I did a nice somewhat easier set.....NOT. the water was about 85 degrees.

    200 free
    200 kick
    200 IM drill
    200 free w/snorkle
    8x25@:45 shooters w/ zoomers

    15x100 free w/paddles & bouy
    #1-5@1:35 (held 1:25's), #6-9@1:30 (held 1:20's), #10-12@1:25 (held 1:20's), #13-14@1:20 (held 1:18's), #15@1:15 (went 1:18)

    200 kick w/zoomers & board
    200 kick w/zoomers & snorkle no board
    100 EZ

    Total 3000 yards

    Went to get in the hot tub after but it was more like a warm bath. Not to good today.
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  2. needed a recovery day, but I don't think I recovered

    by , May 18th, 2012 at 07:34 AM (Mixing it up this year)
    My left elbow and shoulder were a little tweaky today and I can feel the trigger point in my mid left lat that is causing the shoulder problem. I need to make time to work it out today.

    200 free
    200 kick took forever as usual
    200 pull
    100 scull w/ snorkle

    Did the rest with fins to lighten the load on my left shoulder but then again I also chose to do fly for 3 of my choice swims:
    200 dolphin kick on back
    100 IM drill
    100 fly
    50 free made it in 5 breaths
    50 EZ

    200 flutter kick w/paddles as board
    100 DPS w/paddles free
    100 fly
    50 free made it in 4 breaths
    50 EZ

    200 dolphin kick on back ran over a MANatee at end
    100 IM dril
    100 fly
    50 free made in 4 breaths
    50 EZ

    200 flutter kick w/paddles as board
    100 DPS w/paddles free
    100 back
    50 under/over
    50 EZ

    Total 2700 meters
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  3. my legs are like jelly

    by , May 17th, 2012 at 07:30 AM (Mixing it up this year)
    This workout killed my hind quarters and then some. I am not the fastest kicker in the pool by any means but I was as fast as the MANatee in the next lane.

    500 free one 50 was pulling on the lane line so the guards could get them tightened properly.
    8x50@1:30 as 25 catch up drill + 25 kick

    8x50@1:15 as 15m fast + 35m smooth
    100 EZ

    5x100@3:00 kick :30 VK then 50m fast kick +50m EZ kick
    It took exactly 3:00 for me to do the kicks I am that slow
    100 EZ

    50 AFAP free from block in :36
    250 EZ
    50 AFAP free from block in :36
    250 EZ

    Total 2600 meters

    Question: how close to your best time should you be after a practice like this?
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  4. as slow start today

    by , May 16th, 2012 at 07:41 AM (Mixing it up this year)
    DOMS has set in from my Monday night weightlifting. My biceps and lats are screaming but after warmup I was ok. I had only one of the MANatees in the lane today.

    800 free
    2x(4x100)@2:00 round 1 swim 2 kick (i used fins)
    #1 went 1:40, #2 w/:05R at 50 went 1:35, #3 w/:10R at 50 went 1:34, #4w/:15R at 50 went 1:32
    100 EZ after Round 1
    #1 went 1:45, #2 w/:05R at 50 went 1:43, #3 w/:10R at 50 went 1:40, #4 w/:15R at 50 went 1:39
    200 EZ

    Rest of workout with fins:
    The MANatee was back at this point
    6x50@1:00 free desend went :41,:40,:40,:39,:38,:35
    2x100@2:00 free w/paddles DPS 30 per lap
    4x50@1:00 breast dolphin descend :53, :52, :49,:46
    2x100@2:00 free DPS 37 per lap
    2x50@1:00 back descend went :45, :42
    2x100@2:00 free DPS 37 per lap
    1:00 rest
    50 fly went :39

    150 EZ

    Total 3100 meters
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  5. awesome workout this morning

    by , May 15th, 2012 at 07:37 AM (Mixing it up this year)
    Did my weightlifting last night but did not notice today. May not be able to say tha tomorrow though.

    Felt fairly strong with my arms today. Legs not so much, I was hurting last night in the quads, glutes and lower back. Some surprising results though my 100 kick was 4 seconds faster than yesterday, but it relly hurt bad.

    400 free
    300 alt pull/kick by 50 w/board
    100 scull
    4x50@:15 RI torque drill w/paddles & snorkle
    12x50@1:15 25 up tempo + 25 cruise VK till next interval
    Felt like I was holding my 1500 pace for the up tempo and didi each in :50 leaving :25 to VK nice set!
    100 EZ

    5x100 as:
    #1 75 strong @200 pace +25 EZ @2:00 went 1:40
    #2 50 fast@100 pace break :05 25 fast +25 EZ @2:00 went 1:35
    #3 EZ@3:00
    #4 75 strong@100 pace +25 EZ @2:00 went 1:32
    #5 100 kick AFAP went 2:32 :04 faster than yesterday

    300 EZ

    Total 2500 meters
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  6. speed day? in the manatee lane?

    by , May 14th, 2012 at 07:32 AM (Mixing it up this year)
    Very slow moving today. It may be time to go back to the chiropractor.



    500 free
    200 IM drill
    100 scull w/snorkle

    12x50@1:00 kick w/fins odds 25kick + 25 shooter evens 25 shooter + 25 kick
    50 EZ
    8x50@1:00 burst + cruise
    50 EZ

    At this point one of the masters lanes opened up so Kathy and I moved.

    100 kick AFAP went 2:36 that is good for me LC
    200 EZ
    100 AFAP free went 1:26 this felt like I fell apart on the first lap and kept going
    200 EZ kick
    100 EZ

    Total 2600 meters
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  7. i left my legs in the water

    by , May 12th, 2012 at 10:36 AM (Mixing it up this year)
    I started out hunched over and barely able to move due to my back but now the back is ok but My quads are burning. This was a killer workout for speed and legs. Thanks Leslie.

    400 free
    100 kick
    200 IM dril
    2x50 scull
    2x50 torque drill

    6x100@1:45 free w/paddles & bouy averaged 12 strokes per lap and held right about 1:10's except the last one took a little extra rest and floored it with a 1:02
    100 EZ

    2 times thru:
    4x50@1:00 #1 4 fast strokes #2 8 fast strokes #3 16 fast strokes #4 32 fast strokes
    100 EZ after each round

    4 times thru:
    8x25@:45 free kick w/fins & board AFAP held 15-16
    100EZ after each round

    200 EZ

    Total 3600 yards
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  8. a nice friday despite DOMS settingin

    by , May 11th, 2012 at 09:36 AM (Mixing it up this year)
    I could tell my weighlifting from Wednesday was catching up to me. Ouch. Took a while to get the back loose.

    500 free
    500 free kick w/zoomers up tempo
    6x50@1:00 free w/fins as 25 shooter +25 cruise
    6x50@1:30 free w/snorkle as 15m fast kick/20m swim fast kick/15m fast kick
    3x200@4:00 fly w/fins as 50 rt arm/50 lt arm/50 kick/50 swim went 3:37, 3:30, 3:18 finally lossened up on last one
    4x50@1:00 torque drill w/paddles
    2x50 from block good breakout

    Total 2500 meters

    Updated May 11th, 2012 at 04:52 PM by Donna

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  9. great day even after ann evening weight workout

    by , May 10th, 2012 at 07:32 AM (Mixing it up this year)
    I did my weightlifting last night so I could feel a spot in my back that needs to be worked on. Out comes the tennis ball today to fix that.

    My swimtoday was good. I did notice tha at the end on my 100's fast my left arm starts coming out short before the hip. I need to strengthen the triceps on my left arm to fix this. Even though I don't like sprinting 100's I need to do more of them. This will also help me with my felt arm follow thru.

    400 free
    200 free kick w/ board
    200 IM drill

    5x50@1:00 free w/paddles held :45's good tempo
    50 EZ
    8x50@1:10 free kick w/board & fins burst to 20m + cruise
    100 EZ complete recovery
    100 AFAP free went 1:26 this is where I noticed my left arm not finishing the stroke by the last 25
    200 EZ

    6x100 free
    #1 DPS@2:00. #2 negative split@2:00, #3 fast @3:00 went 1:28 again had issue with left arm at end of swim I also forgot this was to be broken, #4 EZ@3:00, #5 AFAP broken for :15 @3:00 went 39 and 44, #6 EZ

    200EZ

    Total 2700 meters
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  10. pleasant surprise the manatees stayed away!

    by , May 9th, 2012 at 07:32 AM (Mixing it up this year)
    It was Kathy and me no one else. Yeah!!!!!

    I work so hard on my kick set my legs started to itch. That is always a good sign of hard leg work for me. Maybe I can get rid of the thunder thighs.

    500 free
    500 free kick w/fins moderate pace
    5x100@2:00 free 35m EZ/30m fast/35m EZ fast was from 15meter mark to 15meter mark including the turn held 1:40's
    10x50@1:30 free kick w/snorkle 15m kick streamline/20m swim keep up kick tempo/15m kick streamline i started out at about 1:20 for these but ended up hold 1:05's at the end legs itchy here
    500 free w/paddles & bouy

    Total 3000 meters
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  11. thankful not to have manatees in my lane today

    by , May 8th, 2012 at 07:37 AM (Mixing it up this year)
    I just can fathom people who don't move even with fins and paddles. Saw another one off in the distance but thankfully not in my lane!

    400 free
    400 free w/paddles & bouy

    5x100@2:00 as 50 free +50 back w/paddles held 1:45's
    5x50@1:30 free kick w/board
    50 EZ pull

    5x100@2:00 as 50 breast+50 free held 1:54's
    5x50@2:00 dolphin kick w/board this actually hurt my back so I will opt for no board next time.
    50 EZ pull

    5x100@2:30 50 fast@90%+50 EZ held :40's on the 50's
    100 EZ

    Total 3000 meters

    I am dreading the return of the manatees tomorrow, though I did see 2 of them today and hopefully they will abandon Monday and Wednesday so that real swimmers can swim those days. If not I will be the obnoxious FLYER tomorrow! Maybe that will scare them.
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  12. where did all the manatees come from

    by , May 7th, 2012 at 07:34 AM (Mixing it up this year)
    This morning I was inundated by a load of manatees in my lane. One who just floats(i can do 5 laps to his 2), one who will just turn even though he has a faster swimmer right behind him and a breaststroker who is almost as slow as the floater.

    The 3 women who usuallly swim together were getting annoyed by the slow pokes. Lucky for me when I started my sprint set the middle Savannah Masters lane cleared out so I just moved.

    Long course with only one lap lane does not work. The aquatic center is going to get some complaints today. Hopefully they will go back to short course until the kids move to the later schedule.

    600 free
    200 IM drill
    2x50@:15RI w/fins as 25 shooter +25 scull
    2x50@:20RI free 3-5 breaths
    5x50@1:00 burst + cruise
    50 EZ
    6x100@2:00 kick w/fins
    100 EZ

    10x50@1:15 free
    #1 fast(42), #2-3 smooth, #4 AFAP(42), #5-6 EZ, #7 fast(40), #8-9 smooth, #10 AFAP(39)
    200EZ

    Total 2700 meters

    Updated May 7th, 2012 at 07:40 AM by Donna

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  13. aerobic day went great

    by , May 5th, 2012 at 11:23 AM (Mixing it up this year)
    I feel so tired now. Did really well today despite being tired after yesterday.

    Next up is shopping then upper body weightlifting.

    The best thing is after workout I weighed in and I have lost 5 lbs since Monday. This will be hard to continue because my husband decided to by a cheesecake. My downfall is cheesecake.

    400 free
    8x25@:45 shooters w/ fins

    Did first 3 sets with zoomers and the last set with my longer fins.

    4x50@1:30 kick flutter on back held :45
    200@4:00 IM drill went 3:05
    3x100@1:30 free w/paddles didn't use the legs on this held 1:20's
    50 EZ

    4x50@1:30 fly kick on back at up tempo held :45
    200@3:30 backstroke smooth went 2:50
    3x100@2:00 free w/paddles didn't use the legs on this and went 1:16, 1:14, 1:10
    50 EZ

    4x50@1:30 fly kick w/board at 200 pace held :45
    200@4:00 breast w/dolphin went 3:38
    3x100@1:30 free w/paddles didn't use leg on this held 1:15's
    50 EZ

    4x50@1:30 fly kick on back at 200 pace hld :45
    100@1:45 fly went 1:15
    3x50@:45 free did use legs this time went :33, 31, :30
    50 EZ

    150 EZ

    Total 3500 yards
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  14. aerobic day went great

    by , May 5th, 2012 at 11:22 AM (Mixing it up this year)
    I feel so tired now. Did really well today despite being tired after yesterday.

    Next up is shopping then upper body weightlifting.

    The best thing is after workout I weighed in and I have lost 5 lbs since Monday. This will be hard to continue because my husband decided to by a cheesecake. My downfall is cheesecake.

    400 free
    8x25@:45 shooters w/ fins

    Did first 3 sets with zoomers and the last set with my longer fins.

    4x50@1:30 kick flutter on back held :45
    200@4:00 IM drill went 3:05
    3x100@1:30 free w/paddles didn't use the legs on this held 1:20's
    50 EZ

    4x50@1:30 fly kick on back at up tempo held :45
    200@3:30 backstroke smooth went 2:50
    3x100@2:00 free w/paddles didn't use the legs on this and went 1:16, 1:14, 1:10
    50 EZ

    4x50@1:30 fly kick w/board at 200 pace held :45
    200@4:00 breast w/dolphin went 3:38
    3x100@1:30 free w/paddles didn't use leg on this held 1:15's
    50 EZ

    4x50@1:30 fly kick on back at 200 pace hld :45
    100@1:45 fly went 1:15
    3x50@:45 free did use legs this time went :33, 31, :30
    50 EZ

    150 EZ

    Total 3500 yards
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  15. a great workout both distance and fly

    by , May 4th, 2012 at 10:41 AM (Mixing it up this year)
    Some how I managed a great workout today.

    500 free
    10x100@1:45 free w/ paddles & bouy held 1:37's
    500 free tempo kick w/zoomers this killed my legs in a good way

    4x200@4:00 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/fins went 3:31, 3:28, 3:17, 3:09 the 3rd one I had 2 swimmers trying to pass in my lane on the last lap so I just went deep and did dolphins kick right under them both they were wondring where I went

    200 EZ

    Total 3000 meters

    Updated May 4th, 2012 at 11:50 AM by Donna

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  16. i am trying to walk now... though my legs are weak

    by , May 3rd, 2012 at 07:27 AM (Mixing it up this year)
    Last night did some ab and leg work but not much. Today however my legs are now trashed from more kicking than I have ever done.

    600 free w/snorkle
    8x50@1:00 w/zoomers odds over/under evens under/over
    50 EZ

    50 tempo kick in 1:00
    :30 VK
    50 EZ

    100 tempo kick in 2:19
    :30 VK
    50 EZ

    150 tempo kick in 3:25
    :30 VK
    50 EZ

    100 tempo kick in 2:18
    :30 VK
    50 EZ

    50 tempo kick in 1:09
    :30 VK
    50 EZ

    12x50@1:15
    1-3 25 front scull + 25 V sit scull
    4-6 breast dolphin
    7-9 breast flutter
    10-12 25 free + 25 free under water recovery

    100 EZ

    Total 2150 yards
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  17. do i have arms and legs left?

    by , May 2nd, 2012 at 07:41 AM (Mixing it up this year)
    After my weightlifting on Monday and the workout from this morning, I can barely lift my arms. My legs are not as abused due to having the knee and hip issues so I baby them more.

    I made the decision today that when the workout reads stroke I will do fly. This is going to hurt.

    600 free
    4x(3x50@1:15 kick + 2x25@:45 shooters
    50's are Rd 1 fly Rd 2 bk Rd 3 br Rd 4 fr
    50EZ

    10x50@1:00 w/fins descend 1-5 free 6-10 stroke i did fly at 200 pace. Went 41,40,38,36,35,48,49,47,44,41
    50 EZ

    4x25@:45 IM order
    50 build fly @1:00
    100 IM smooth
    100 EZ

    4x50@1:00 IM order
    50 build kick @ 1:15
    100 kick at 200 pace

    100 EZ

    Total 2800 yards
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  18. great recovery day so far

    by , May 1st, 2012 at 07:24 AM (Mixing it up this year)
    Last night i did my upper body weightlifting routine which has not hit me yet. This morning felt good and loose.

    I am back on body for life to see if I can drop about 12 lbs. Before Omaha.

    400 free
    8x25 scull

    6x100@:20RI free. Odds 25 rt arm/25 swim/25 lt arm/25 swim. Evens 25 scull/25 human drill/25scull/25 human drill

    6x100@:20RI IM odds drill evens smooth w/good turns

    4x100@2:30 shooters w/fins broken at 25 for :10
    6x50@1:00 as 25 fist drill +25 swim
    100 EZ

    Total 2600 yards

    Updated May 1st, 2012 at 07:30 AM by Donna

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  19. Post Nationals Beastly workout

    by , April 30th, 2012 at 07:25 AM (Mixing it up this year)
    This was a challenge pulled in at midnight and yes got up at 4:30 to go swim.

    600 free
    4x75@:20RI D/K/S i id IM order
    8x25@:20RI shooters w/fins made 2 from a push the ones from mid pool forget it

    6x250@4:00 Free w/paddles & bouy went 3:57, 3:55, 3:53, 3:50, 3:47, 3:44
    200 kick w/fins & board
    100 dolphin kick on back w/fins
    100 easy w/fins

    Total 3000 meters in 1 hour!
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  20. Day 4 and the day is tougher

    by , April 29th, 2012 at 03:00 PM (Mixing it up this year)
    My 50 fly was good with a 33.89. My best is only a 33.77 so that is a sucess for me. The 100 free i didn't want to get wet again so i didn't warm up for it. But I did better than i did 4 weeks ago with a 1:06.48.

    I know what I need to work on and I do like long course better so I am ready to work for Omaha.

    Total 1000 yards
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