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  1. slow day but thats what I expected and I am ok with it

    by , June 15th, 2012 at 10:24 AM (Mixing it up this year)
    Warm up was a good workout just trying to keep up with the kids and not get run over. 15 of us in one lane.
    My 100 free was about what I predicted especially after the deep tissue massage wednesday, no tech suit. 1:21.07. This is about right for pre taper and no rest.

    Up tomorrow is the 200 free and 50 free, the 50 is so late in the meet that I might decide to scratch, but it is only 1 lap....

    Updated June 15th, 2012 at 11:31 AM by Donna

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  2. slow start but did get loose quicker

    by , June 14th, 2012 at 07:32 AM (Mixing it up this year)
    Unfortunately sleep is not good for me, all it does is allows my muscles to get stiff and tight. I need a massage every morning. Oh well I haven't won the lottery ....... Yet.

    Since taper starts monday and this weekend my workouts are more like warmups for a meet I decided to do my last distance day. I ended with some breakouts w/starts.

    400 free
    8x50@:10RI 25 drill + 25 kick 2 of each stroke
    4x50 torque drill w/ paddles + snorkle

    8x100@1:40 free w/paddles & bouy held 1:30's
    100 kick free w/board
    4x50 from block good breakout then EZ

    Total 2100 meters
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  3. the old lady showed up today

    by , June 13th, 2012 at 07:41 AM (Mixing it up this year)
    I just couldn't move today. My back on the right side was badly locked up. Oh the pain until it gets loose...

    I didn't feel like this was a recovery day at all.

    400 free plodding thru turns really hurt

    6x50@1:15 25 shooters + 25 cruise w/fins this hurt bad on 1-4 but by 5 I was loosening up

    6x100@2:00 free w/paddles & snorkle the snorkle killed my lungs today but still managed to hold 1:46's
    100 EZ kick w/fins
    2x(25 UW + 25 dolphin kick on back) w/fins

    4x100@2:15 back w/paddles held 1:54's
    100 EZ kick w/fins
    2x(25 UW + 25 dolphin kick on back) w/fins

    2x100@2:30 breast long pullouts held 2:10's
    100 EZ kick w/fins
    2x(25 UW + 25 dolphin kick on back) w/fins

    100 good SDK 12 off walls w/fins then 1 arm drill to continue loosening back
    100 EZ kick w/fins
    2x(25 UW + 25 dolphin kick on back) w/fins
    100 EZ

    Total 2900 meters

    Thankfully I have a massage scheduled for today at noon. I know it will take a few days to get over but the meet this weekend is just because if I don't swim it I don't get to swim at all so the meet is my workout. No tech suit or anything special.
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  4. Lactate production day a success

    by , June 12th, 2012 at 07:51 AM (Mixing it up this year)
    Even though I did not feel as good as Monday I still felt better than I have. My kick seemed much stronger and has come a long way.

    300 free
    8x50@:10RI 25 kick + 25 drill 2 each stroke
    4x50@:10RI V sit scull + 25 dolphin kick rotating
    100 EZ

    Rest w/fins:
    8x50@1:00 odds burst SDK + fast breakout + cruise
    evens burst + fast breakout + 8 fast stroke + cruise
    50@1:30 EZ
    2x50@2:00 @100 pace went 35, 33
    50@1:30 EZ
    2x50@2:00 kick @ 100 pace went 40, 39
    2x50@1:30 EZ
    100@2:00 AFAP went 1:11
    2x50@1:30 EZ

    4x50 from dive good breakout fly then EZ free

    Total 2200 meters
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  5. relief for a day!

    by , June 11th, 2012 at 07:39 AM (Mixing it up this year)
    My lower back has been such an issue for so long and today is starting out great for once! I forced myself thru a very painful set of 3x20 reps of sit-ups on the ball and then 3x10 rep of back extensions on the ball. It hurt bad at first, I could hear loads of crack, crack, crack with every move but then it all just felt better and got easier.

    Later I did my upper body weights and then went to bed. I have an air bed and I lowered my setting to 35 instead of 45. So it was saggy is my estimation, but this morning the pain was minimal, that best it has been in a long time.

    I did not get nearly as much done today but what I did do was quality.

    400 free
    4x(25 scull + 25 drill)@:15RI
    4x(25 UW + 25 dolphin kick on back)@:30 RI w/fins
    4x50 torque drill w/paddles
    100 EZ

    5x100@:45 RI from block as 15m fast breakout 10m scull 15m fast swim 60m EZ
    Odds free evens fly for the fast parts
    100 EZ
    2x(25 AFAP + 25 EZ)@2:00
    100 EZ
    50 AFAP went :38
    150 EZ

    Total 2100 meters

    I also forgot to mension on Saturday at Marshalls I found 2 Tyr Durafast suits in my size for $15. WOOT! WOOT!

    Updated June 11th, 2012 at 07:47 AM by Donna

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  6. easy easy day

    by , June 9th, 2012 at 07:24 PM (Mixing it up this year)
    My kids had a Y meet today. Hot pool, outdoors, no blocks.

    I just swam a quick loosen up swim.

    500 free
    500 kick every 3rd 25 fast w/fins
    200 torque drill w/paddles

    Total 1200 meters
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  7. long distance day

    by , June 8th, 2012 at 08:15 AM (Mixing it up this year)
    Well, since the sixth event was not dropped I have a 1500 to do so I figured I had better train a little distance.

    500 free
    500 kick w/ fins
    1500 free w/ paddles & bouy dropped bouy for last 200 and went 23:28. Not bad, right at my entry time.
    2x50 from block 15 m breakouts
    400 drills ez

    Total 3000 meters
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  8. long distance day

    by , June 8th, 2012 at 08:13 AM (Mixing it up this year)
    Well, since the sixth event was not dropped I have a 1500 to do so I figured I had better train a little distance.

    500 free
    500 kick w/ fins
    1500 free w/ paddles & bouy dropped bouy for last 200 and went 23:28. Not bad, right at my entry time.
    2x50 from block 15 m breakouts
    400 drills ez

    Total 3000 meters
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  9. speed day today and it was actually a good one

    by , June 7th, 2012 at 07:39 AM (Mixing it up this year)
    Felt stronger than expected. My lower back was still bad and I just fell in the water to start on my warmup. Despite the locked up back, which is still hurting even now, I felt fast instead of any DOMS issues.

    400 free
    3x100 as 25 fly scull, 25 1 arm fly drill 50 fly kick on back

    4x(25 build + 25 EZ)@1:00
    100 EZ

    4x(20m burst + 30m cruise)@1:15 bursts were fly, cruise free
    100 EZ

    4x(25 fast + 25 EZ)@1:30 odds fly fast everything else free
    100 EZ

    4x(25 AFAP + 75 EZ)@3:00 odds fly for the AFAP everything else free
    200 EZ

    4x(15m AFAP + 35 EZ) from block odds fly for the AFAP rest free

    Total 2400 meters
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  10. chlorine was high today and no MANatees

    by , June 6th, 2012 at 07:30 AM (Mixing it up this year)
    With the small pool closing I expected the MANatees to join me in my lane. They decided to leave....yeah!

    Our pool also had issues but not to the level they had to close it.

    My weightlifting last night was only barely making it tough today. I did take this as a easy day with all of the factors today. My lower back was bad today too. The little old lady showed up in my place barely able to get up the stairs. At least I was able to loosen things up alot with this workout.

    500 free

    8x(25 drill + 25 swim)@:15RI did 1 arm fly to loosen up my bad back
    100 kick
    100 DPS

    4x200@3:30 w/paddles + fins
    100 kick
    100 DPS back stroke

    4x100@2:15 IM the breast hurt my knee some
    100 kick
    100 EZ

    Total 2700
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  11. that was a good one today ...lactate production

    by , June 5th, 2012 at 07:37 AM (Mixing it up this year)
    I made it thru better than I thought. The water was cloudy todaybut much cooler than at the Y. For the kids workout I am going to buy a couple bags of ice to dump in the overly cloudy pool.

    800 free

    8x50@1:15 4 w/fins as 25 UW +25 cruise 4 as burst + cruise no fins. My lungs held out better on the 25 UW

    4 times thru:
    25 AFAP + 25 EZ @1:00 from block held 16 on 25's finishing 50 in 45
    50@100 pace @1:30 held 43
    100@200 pace @2:30 went 1:28,1:30,1:30,1:30
    200 EZ @5:00

    100 EZ

    Total 2500 meters
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  12. an ok workout today .... at least the water was 81

    by , June 4th, 2012 at 07:36 AM (Mixing it up this year)
    A whole lot cooler than the 87 at the Y on Saturday. Although I really like it around 78. Don't know that I like hearing Omaha will be 80ish.

    Limited time today so I had to use fins on some of my kicking or I would be there all day. I am not hurting as much after weightlifting this past weekend.

    NO MANatees today!!!

    500 free
    8x(50 drill + 50 kick) @ :10 w/fins

    8x50@1:15 burst + cruise
    100 EZ

    50 AFAP went 39
    50 EZ
    2x50 kick@1:30 made it! Barely
    2x50DPS@1:30 counts were 45 and 44

    2x50 kick fast (25 UW) @95% @1:30 w/fins
    2x50 kick@1:30 made it with time to spare!
    2x50 DPS@1:30 counts were 43 and 43

    Total 2400 meters
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  13. an ok workout today .... at least the water was 81

    by , June 4th, 2012 at 07:35 AM (Mixing it up this year)
    A whole lot cooler than the 87 at the Y on Saturday. Although I really like it around 78. Don't know that I like hearing Omaha will be 80ish.

    Limited time today so I had to use fins on some of my kicking or I would be there all day. I am not hurting as much after weightlifting this past weekend.

    NO MANatees today!!!

    500 free
    8x(50 drill + 50 kick) @ :10 w/fins

    8x50@1:15 burst + cruise
    100 EZ

    50 AFAP went 39
    50 EZ
    2x50 kick@1:30 made it! Barely
    2x50DPS@1:30 counts were 45 and 44

    2x50 kick fast (25 UW) @95% @1:30 w/fins
    2x50 kick@1:30 made it with time to spare!
    2x50 DPS@1:30 counts were 43 and 43

    Total 2400 meters
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  14. Too hot to swim today but did anyway

    by , June 2nd, 2012 at 03:35 PM (Mixing it up this year)
    The pool water was 87 degrees today down a degree from yesterday when I swam with the kids.

    I started with a speed workout but ended up doing something easy.

    600 free
    4x50@1:15 kick
    4x50@1:30 torque drill
    50 EZ

    8x50@2:00 IM order 25 fast + 25 EZ
    100 EZ

    500 kick w/zoomers every 3rd lap fast
    5x100@1:30 free w/paddles went 1:24, 1:22, 1:20, 1:19, 1:17
    500 free w/snorkle every 3rd lap kick

    total 3000 yards

    next up was my leg weight workout I am going to be sore after this
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  15. free was goodand fast, fly stunk

    by , June 1st, 2012 at 07:38 AM (Mixing it up this year)
    There are days when I just can't get coordinated and today was it. When I was doing the burst and cruise 50's I did some fly but I couldn't get coordinated at all.

    My free was strong and fast today. I did not do weightlifting last night. I will try to motivate myself tonight.

    300 free
    6x50@:15 w/paddles odds swim evens kick
    4x50@:15 w/fins 25 UW 25cruise

    8x50@1:10 burst + cruise
    100 EZ
    6x50@1:10 burst fly + cruise free
    100 EZ
    4x50@1:10 burst + cruise
    100 EZ
    At this point I was joined by a MANatee and woMANatee I had to time my swims around them
    2x50@1:10 burst fly + cruise free
    100 EZ

    25 AFAP went :18
    75 EZ

    50 AFAP went :38 2 second off what I did at the meet last week and this was from a push
    150 EZ

    100 AFAP broken @50 for :15 was out in 41 and went 1:25
    200 EZ

    Total 2800 meters

    Now that I am at work time for a few Compex sessions before weightlifting later. The arms are needing a little more warmdown after those short bursts of speed.

    Updated June 1st, 2012 at 09:01 AM by Donna

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  16. beaten down and broken but still pushing

    by , May 31st, 2012 at 07:36 AM (Mixing it up this year)
    My last meet with the kids will be June 15-17 i decided to swim because if I don't I will be out of the pool too long so I will swim the first or second event only so that I can atleast use the pool for warmup as my workout.

    Today I am still sore, the legs are spent from yesterday and the arms are starting to calm down just in time for upper body weights tonight.

    I think my new nutrition plan is working better. I shall see in the weeks to come.

    200 free
    200 IM drill
    200 kick
    100 scull drill w/snorkle

    4x(5x50)@1:15 w/fins
    1=15UW+35 build held 42's
    2=EZ
    3=25 fast+25EZ held 45' I can do EZ
    4=15UW+35 build held 42's
    5=EZ

    5x100@2:15 Fly w/fins went 1:40,1:40,1:40,1:40,1:35
    50 @200 pace 42 +50EZ
    2x100@3:30 kick went 2:59,2:53
    50 @200 pace 42 +50EZ
    100 EZ

    Total 2700 meters
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  17. still really sore from weights, not sure if I have legs

    by , May 30th, 2012 at 07:41 AM (Mixing it up this year)
    My arms and back muscles were very tight today. I seemed to be able to keep up with the slow lane next to me but that was it during warm up.

    The AFAP swims actually felt good and strong. It only hurt when I swam slow.

    I would have to guess that my VK sets were each about 150m for 5 minutes. I guess I need to break out the Compex unit to warm my muscles down.

    500 free
    100 1 arm fly

    2x(4x50) as 15m AFAP + cruise, 20m AFAP + cruise, 25m AFAP + cruise, 35m AFAP +cruise
    100 EZ after each round

    5:00 VK as :15 VK scull hands close, :15 VK arms and hands out, :15 VK elbows out, :15 VK streamline (drowning)

    6x100@2:00 kick w/fins descend 1-3 and 4-6 went 1:45,1:35,1:30,1:51,1:38,1:28
    100 EZ

    5:00 VK as 1:00 flutter, 1:00 dolphin, 1:00 breast, 1:00 dolphin, 1:00 flutter

    6x50@1:30 kick w/fins best average went :41,:44,:43,:41,:42,:41
    (the slower ones I had to get around the MANatees)
    100 EZ

    5:00 VK as :10 AFAP :20 EZ
    100 EZ

    Total 2850 meters

    My legs are now totally spent. I just hope the fat comes off them!

    Updated May 30th, 2012 at 09:06 AM by Donna

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  18. Oh how I hurt this morning

    by , May 29th, 2012 at 07:56 AM (Mixing it up this year)
    DOMS from my weightlifting set in this morning. Everything hurt. I was determined that I would still give it all I had left.

    I can tell when I am sprinting I tend to shorten my stroke some and I have a problem finishing the stroke on my left arm. Still working on it.

    200 free
    6x100@:20 RI 50 drill/25 kick/25 swim
    2x50@:15RI scull
    2x50@1:30 torque drill w/ paddles

    6x50@1:00 kick w/fins 25 UW shooter + 25 flutter kick on back
    100 EZ
    6x50@1:30 #1 up tempo #2 DPS #3 8 strokes fast + cruise #4 16 strokes fast + cruise #5-6 negative split
    100 EZ
    6x50@1:15 acceleration kick w/fins slow to middle, stop the sprint to wall
    100 EZ
    100 AFAP went 1:26
    300 EZ
    200 AFAP broken @ 50 for :15 went 42,45,45,44
    300 EZ

    Total 3100 meters

    Updated May 29th, 2012 at 08:31 AM by Donna

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  19. I need my glasses to read the workouts

    by , May 28th, 2012 at 01:57 PM (Mixing it up this year)
    The workout sheet I had listed 2 workouts and I got a little off the sheet and ended up doing the first half of one I had done before and the end of the other one.

    After workout I was going to go in the hot tub and soak but when I got in to my knees I had forgotten I was sunburned but immediately I got out as soon as my knees started burning.

    So I went and changed then headed to the weight room to do a lower body dryland and some upper body. I am tired now but it is a good tired.

    400 Free
    4x50 25 scull + 25 drill w/snorkle
    8x50 w/fins 25 Under + 25 Over

    3x(4x50)
    Round 1 kick @1:20 went 1:05, 1:02, 1:02, 1:02
    Round 2 IM order @1:00 went :47, :48, :52, :38
    Round 3 up tempo free w/paddles @1:00 went :38, :38, :37, :36

    4x50 burst + cruise 1:20
    3 minutes rest
    50 Fly AFAP went :38
    150 EZ

    5x(100 + X yards) the 100's were 1:24, 1:24, 1:22, 1:23, 1:23 went on 1:30 for the X yards
    1 = 25 fast + 25 EZ@2:00
    2 = 35 fast + 65 EZ@2:00
    3 = 50 fast +100 EZ@4:00 went 37
    4 = 100 Fast + 200 EZ@ 6:00 wenty 1:18
    5 = 100 AFAP broken :15@50went 36 and 38
    200 EZ

    total 3400 yards
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  20. 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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