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  1. Too hot to swim today but did anyway

    by , June 2nd, 2012 at 04:35 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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  2. free was goodand fast, fly stunk

    by , June 1st, 2012 at 08:38 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 10:01 AM by Donna

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  3. beaten down and broken but still pushing

    by , May 31st, 2012 at 08:36 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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  4. still really sore from weights, not sure if I have legs

    by , May 30th, 2012 at 08:41 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 10:06 AM by Donna

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  5. Oh how I hurt this morning

    by , May 29th, 2012 at 08:56 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 09:31 AM by Donna

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  6. I need my glasses to read the workouts

    by , May 28th, 2012 at 02:57 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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  7. heat and sun really can drain you

    by , May 26th, 2012 at 08:03 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 03:48 PM by Donna

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  8. another easy one

    by , May 25th, 2012 at 08:24 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 09:11 AM by Donna

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  9. another easy one

    by , May 25th, 2012 at 08:16 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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  10. another easy one

    by , May 25th, 2012 at 08:15 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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  11. a rough day.. almost need to dig out my cane again

    by , May 24th, 2012 at 09:17 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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  12. almost a bad start

    by , May 23rd, 2012 at 08:37 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 08:48 AM by Donna

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  13. this was a hard one

    by , May 22nd, 2012 at 08:44 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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  14. speed/power day ...i don't feel like I had either

    by , May 21st, 2012 at 08:31 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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  15. my one day of distance training

    by , May 19th, 2012 at 07:12 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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  16. needed a recovery day, but I don't think I recovered

    by , May 18th, 2012 at 08:34 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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  17. my legs are like jelly

    by , May 17th, 2012 at 08:30 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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  18. as slow start today

    by , May 16th, 2012 at 08:41 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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  19. awesome workout this morning

    by , May 15th, 2012 at 08:37 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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  20. speed day? in the manatee lane?

    by , May 14th, 2012 at 08:32 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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