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  1. heat and sun really can drain you

    by , May 26th, 2012 at 07:03 PM (Mixing it up this year)
    I did my usual double duty both swimming and coaching. Felt better than I have the last few days even after a two hour drive which usually locks my back up.

    I have to be better at loosening up. i am running the recovery program compex on my quads and hamstrings. Next up the lower back.

    Well how did it go? Not bad. I matched my 100 fly from last years lcm Nationals and I did it in the heat without a tech suit! 1:40.?? Not great but not bad either.I could tell I died just shy of 50 meters probably at about 45 meters.

    I never understand why the 50 free is always at the end of the meet. I want it near the beginning. I just died on this, it was horrid 36.12. I can go faster from a push in practice.

    Well tonight I will finish witht the Compex recovery and then hit the weightroom.

    I also need to read up on nutrition and figure out how to lose a few more pounds but still keep strong.

    I will also have to decide soon if I will swim in the Cuttino meet mid june or just coach. I know I will be as beat down as I am now becuse taper starts the day after. Maybe I should swim something different like breast or back.

    Total 1500 meters

    Updated May 27th, 2012 at 02:48 PM by Donna

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  2. another easy one

    by , May 25th, 2012 at 07:24 AM (Mixing it up this year)
    Fell in again this morning. Just part of my normal routine.
    I wish I didn't have the back issues which stem partly from my legs and hips but then if it weren't for my bad back I wouldn't have gotten back into swimming.


    500 free
    500 free kick w/fins
    200 free w/ paddles & bouy
    100 double torque drill
    100 single torque drill
    200 free w/paddles & bouy
    100 double torque drill
    100 single torque drill
    200 free w/paddles &bouy
    200 kick

    Total 2200 meters

    Updated May 25th, 2012 at 08:11 AM by Donna

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  3. another easy one

    by , May 25th, 2012 at 07:16 AM (Mixing it up this year)
    Fell in again this morning. Just part of my normal.

    500 free
    500 free kick w/fins
    200 free w/ paddles & bouy
    100 double torque drill
    100 single torque drill
    200 free w/paddles & bouy
    100 double torque drill
    100 single torque drill
    200 free w/paddles &bouy
    200 kick

    Total 2200 meters
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  4. another easy one

    by , May 25th, 2012 at 07:15 AM (Mixing it up this year)
    Fell in again this morning. Just part of my normal.

    500 free
    500 free kick w/fins
    200 free w/ paddles & bouy
    100 double torque drill
    100 single torque drill
    200 free w/paddles & bouy
    100 double torque drill
    100 single torque drill
    200 free w/paddles &bouy
    200 kick

    Total 2200 meters
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  5. a rough day.. almost need to dig out my cane again

    by , May 24th, 2012 at 08:17 AM (Mixing it up this year)
    My righht knee and lower back were really bad today. This was a fall in the water day and just couldn't get moving. So I listened to my body and swam easy.

    500 free
    500 free kick w/fins
    500 free w/paddles, bouy & snorkle
    500 torque drill w/paddles & snorkle for most of this I managed to hold 10 strokes per lap but the last two were 9 and 8!
    6x50 from block 15m sprints #3 was a fall in yuck. Everything else was ok, had a hard time getting out of the pool even with the ladder
    2x100 from block EZ

    Total 2500 meters
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  6. almost a bad start

    by , May 23rd, 2012 at 07:37 AM (Mixing it up this year)
    When I got to the pool I moved wrong and really thought my back was out bad. After a moment of not moving at all then just falling into the water and some easy swimming I was much better.

    We all have our issues and mine is my back and hips.

    I should probably mension I am swimming a meet Sat. 100 fly and 50 free but I won't break out the tech suits this time.

    400 free
    4x50 as 25 scull + 25 under water recover free drill w/snorkle
    8x50@1:00 as 25 under water 25 over w/fins

    3x(4x50)@1:00
    Round 1 kick w/ffins
    Round 2 swim I'M
    Round 3 up tempo free w/paddles

    4x(4x100)@2:00 w/fins
    1 = 1st 25 fast + smooth free
    2 = 2nd 25 fast + cruise kick
    3 = 3rd 25 fast fly + cruise free
    4 = 50 fast + 50 cruise kick

    100 EZ

    Total 3300 meters

    Updated May 23rd, 2012 at 07:48 AM by Donna

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  7. this was a hard one

    by , May 22nd, 2012 at 07:44 AM (Mixing it up this year)
    It felt good to do limited sprints but it was also hard because I had to cut my interval in order to get it all done in 1 hour 15 minutes and I went over by 5.

    200 free
    200 IM dril
    200 kick

    4x50@1:00 25 kick UW 25 over w/fins
    4x50@1:00 breath every 6 was all i could handle w/paddles
    4x50@1:15 w/paddles torque drill

    30x50 as
    10x50@1:00 12m sprint + cruise
    10x50@1:00 15m sprint + cruise
    5x50@1:00 20m sprint + cruise
    50 EZ
    2x50@1:15 25m sprint + cruise
    50 AFAP in 38 from a push
    50 EZ

    300 EZ

    Total 3000 meters. OUCH!
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  8. speed/power day ...i don't feel like I had either

    by , May 21st, 2012 at 07:31 AM (Mixing it up this year)
    Did not feel extremely fast today but on the burst and cruise I actually felt fast.

    500 free
    8x50@1:15 burst + cruise
    100 EZ

    3 times thru:
    4x50@1:30 #1 200 pace #2 100 pace #3 AFAP #4 EZ
    200 EZ
    Round 1 free went 45, 40, 37
    Round 2 kick w/zoomers went 55,51,47
    Round 3 fly w/zoomers went 50,45,43

    4x50@1:15 free w/parachute & paddles
    100 EZ

    Total 2500 meters
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  9. 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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  10. 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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  11. 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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  12. 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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  13. 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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  14. 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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  15. 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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  16. 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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  17. 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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  18. 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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  19. 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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  20. 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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