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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. Was going to go easy today but....

    by , August 21st, 2014 at 07:14 AM (Mixing it up this year)
    I was so sore on Freestyle that I needed a change.

    500 free
    500 free kick w/zoomers
    3x400@9:00 IM went 7:15, 7:03, 6:56 fly felt really good
    500 free kick w/zoomers
    300 free w/snorkle EZ

    Total 3000 yards
    Categories
    Swim Workouts
  2. Sore today

    by , August 20th, 2014 at 07:27 AM (Mixing it up this year)
    Ok the soreness is starting to hit me now. ll of my joints and muscles seem to be needing some rest. I try to rest but...

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/zoomers & snorkle
    200 fly torque drill w/zoomers & snorkle
    8x25@:45 shooters w/zoomers
    10x50@1:00 free kick w/zoomers
    5x100@1:45 free w/paddles & bouy went 1:30, 1:28, 1:26, 1:27, 1:26
    200 free EZ

    Total 2800 yards
    Categories
    Swim Workouts
  3. Back to the pool

    by , August 19th, 2014 at 05:24 PM (Mixing it up this year)
    Today was an easy day.

    500 free
    500 free kick w/fins
    10x100@1:45 free w/bouy
    500 free kick w/fins fast
    500 free w/snorkel

    Total 3000 yards
    Categories
    Uncategorized
  4. Taper week 2 really feeling yucky in the water

    by , August 7th, 2014 at 07:23 AM (Mixing it up this year)
    The official sluggard is here. I just could not move today. I did manage 1 really good fly sprint and my breast stroke felt better but free and back were just lazy.

    500 free
    500 free kick w/zoomers
    4x50@1:00 back went 50, 51, 51, 52
    4x50@1:15 breast went 57, 59, 57, 57
    500 free w/snorkle
    4x50 from block first two 15m sprints the EZ free the second 2 25y sprints/25 EZ free alt fly/free for the sprint part
    100 free EZ

    Total 2200 yards
    Categories
    Swim Workouts
  5. week 2 day 3 of taper still doing unintentional descend sets

    by , August 6th, 2014 at 07:46 AM (Mixing it up this year)
    Once again I didn't intend to get faster in my set just maintain. But there is something about swimming smooth and strong.

    500 free
    500 free kick w/zoomers
    10x100@2:00 free w/bouy went 1:31, 1:28, 1:27, 1:26, 1:26, 1:25, 1:25, 1:24, 1:24, 1:22 I couldn't help myself
    200 breast kick to work on my left knee
    200 free kick
    200 free EZ
    2x50 from block 15m free sprint

    Total 2700 yards
    Categories
    Swim Workouts
  6. Week 2 day 2 and the sluggard is finally here

    by , August 5th, 2014 at 07:15 AM (Mixing it up this year)
    Now I am feeling like I should in the water. I was starting to get nervous that maybe I had not started my taper soon enough. My left knee and both elbows are stiff and sore too. Shoulders feel good though.

    On the home front my husband has just come down with shingles. Feeling guilty we will be leaving him by him self for 4 days while the kids join me in Maryland for some educational play time.

    Now it is time to roll on the foam roller.

    500 free
    500 free kick w/zoomers
    12x50@1:15 alt fl/bk, bk/br, br/fr work the transitions
    400 free w/snorkle & bouy
    4x50 from block 15m sprints odds fly evens free
    200 free kick w/zoomers
    100 free EZ

    Total 2500 yards
    Categories
    Swim Workouts
  7. Week 2 of taper still not quite the sluggard

    by , August 4th, 2014 at 07:32 AM (Mixing it up this year)
    Once I loosened up I was not doing to badly for workout. My only issue was in my sprints, the first free felt great but the first fly felt horrid. The second free felt ok but the second fly felt great. The only thing I really noticed that even though the stroke felt great I had to push harder than normal.

    500 free long and loose averaged 1:32's per 100
    500 free kick w/zoomers
    10x50@1:00 free w/bouy went 42, 42, 42, 41, 41, 41, 40, 40, 40, 41
    500 free w/snorkle
    500 free kick w/zoomers
    100 free
    4x50 from block as 25 sprint/25 EZ free odd sprints free, even sprints fly
    200 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  8. Taper day 5 and still have joint and muscle soreness

    by , August 1st, 2014 at 07:28 AM (Mixing it up this year)
    Still dealing with being sore even without using paddles this week which is a strech for me. Workout was long course today but I tried not to push too much except on the sprints.

    500 free long and loose still felt powerful here
    500 free kick w/zoomers
    5x100@2:00 free as 35m EZ/30m ASAP/35m EZ had a hard time switching to fast but once I hit the wall the last 15m of the sprint was good
    200 back
    300 back kick w/zoomers my thighs did burn some on this so I may have pushed too much here
    5x100@2:00 free w/snorkle EZ
    50 free kick
    50 breast kick

    Total 2600 meters
    Categories
    Swim Workouts
  9. Day 4 of Taper a little uncoordinated

    by , July 31st, 2014 at 07:42 AM (Mixing it up this year)
    Today was an easy day with only 4 short 25 sprints all fly. The first and last one felt horrid, like my rhythm was off and I was swimming flat, but the middle two felt great. The infection in my jaw is still an issue the pain is gone but it itches now, just continuing my antibiotics and hoping it will be good by next week.

    I do have to say my warmup felt good and strong and based on my garmin it said I was holding 1:35's for warmup this is a little fast.

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/zoomers & snorkle
    200 angel arm fly drill w/snorkle
    200 1 arm fly alt by 50 rt/lt w/zoomers
    200 fly kick streamline w/zoomers felt flat on this too
    4x50 from block as 25 fly sprint/25 easy free
    300 free EZ
    200 kick alt by 50 free/breast

    Total 2500 Yards
    Categories
    Swim Workouts
  10. Day 3 of Taper - It's getting too crowded

    by , July 30th, 2014 at 07:49 AM (Mixing it up this year)
    I don't know where all the non swimmers are coming from but they are starting to get in the way. I hope they don't keep hogging the lane space. I don't want to go back to the big practice because they don't kick more than a 100 per week if even that when I am doing 500-1000 per day since my kick stinks so bad.

    Today I felt sore, I guess I am not used to doing sprints even just a few. Still doing a few easier pace sets too.

    500 free
    500 free kick w/zoomers
    10x50@1:00 free w/bouy held 42's
    8x25@:45 dolphin shooters w/zoomers
    4x50 from block as 25 sprint/25 easy free odd sprints fly/even sprints free
    100 EZ
    5x100 drills w/zoomers & snorkle #1 kick streamline #2 catch #3 catch up at hips #4 kick arms at side #5 swim
    300 free kick w/zoomers
    200 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  11. Day 2 of taper and felt decent

    by , July 29th, 2014 at 07:40 AM (Mixing it up this year)
    Last night I started having trouble with one of my gum getting inflamed, nothing a little amoxicillan couldn't fix. Thank goodness this gives me 2 weeks to get rid of it.

    As for swim today felt good overall. Strokes felt smooth but I needed to go easier than yesterday. Need my rest.

    I really miss long course, I knew my pace but it has been so long for short course I have nothing to judge by. The only thing I like better short course is sprints.

    500 free
    500 free kick w/zoomers
    5x100@2:00 IM went 1:45, 1:45, 1:43, 1:40, 1:39
    300 kick alt free/breast by 50
    4x50 from block 25 sprint/25 easy free the odd sprints free even sprints fly
    5x100@2:00 free w/snorkle went 1:40, 1:40, 1:39, 1:35, 1:32 used a kick on the first 2 but then just pulled the last 3 and went much faster
    100 free EZ

    Total 2600 yards
    Categories
    Swim Workouts
  12. Monday, monday, ..... TAPER TIME!

    by , July 28th, 2014 at 07:40 AM (Mixing it up this year)
    I had to say goodby to my paddles and just focus on distance per stroke and some speed. Overall I felt good. My left knee is hurting some but only on pushoffs not on breaststroke kick which is weird. It is a little swollen so I will ice it and do some muscle stim on it. Same with my elbows.

    My sprints felt good and my distance felt even better.

    Now that I am back in a short course pool this is hard to see if I am were I need to be on pace. I wish we could be long course for at least this week.

    600 free
    500 free kick w/zoomers
    5x100@1:45 free went 1:29, 1:30, 1:28, 1:26, 1:22 unintentional descend just focused on getting a good pull
    5x100@2:00 free w/snorkle maintain 6 beat kick went 1:40, 1:39. 1:32, 1:30, 1:27 another unitentional descend set
    500 free kick
    4x50 from block as 25 sprints/25 easy free the odd sprints free even sprints fly
    200 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  13. Last Long Course Distance Day before taper

    by , July 25th, 2014 at 07:54 AM (Mixing it up this year)
    One last distance workout before taper begins. Tomorrow I start back to short course workouts, YUCK!!!!

    500 free
    500 free kick w/zoomers
    3x200@3:30 free w/paddles & bouy went 3:02, 2:58, 2:54
    4x100@2:00 free w/snorkle maintain 6 beat kick held 1:48's
    3x200@3:30 free w/paddles & bouy went 3:02, 3:00, 3:00
    400 free w/snorkle maintain 6 beat kick EZ

    Total 3000 meters
    Categories
    Swim Workouts
  14. Easy day of sorts

    by , July 24th, 2014 at 07:22 AM (Mixing it up this year)
    Did some breaststroke work today along with a few sprints. My knee held up better than expected on the breast kick. Sprinting felt really good today. Shoulders are still somewhat sore from the distance work I have been doing lately.

    500 free
    500 free kick w/zoomers
    5x100@1:40 free w/paddles & bouy held 1:32's
    300 accordian drill w/br fins & snorkle
    4x50@1:15 breast pull w/zoomers
    4x100 from block as 25 sprint/75 easy free odds free evens fly
    100 free EZ

    Total 2500 meters
    Categories
    Swim Workouts
  15. Back to Back

    by , July 23rd, 2014 at 07:44 AM (Mixing it up this year)
    Focused on Backstroke today. My kick is still week but did fairly good in my pacing for the 200. My sprints felt good at the end.

    500 free
    500 free kick w/zoomers moderate speed

    5x100@1:45 free w/paddles & bouy held 1:32's
    5x100@2 back w/paddles went 1:48, 1:49, 1:48, 1:48, 1:45
    600 back kick w/zoomers alternate by 50 streamline/fashion model/arms perpendicular/partial recovery
    4x100 from dive 25 meter sprint/75 EZ free odd sprints free even sprints fly

    Total 3000 meters
    Categories
    Swim Workouts
  16. Change of plan

    by , July 22nd, 2014 at 07:25 AM (Mixing it up this year)
    I was going to do an IM day but my back muscles were seriously tightening up while I was swimming my warmup so I changed it to a butterfly day.

    500 free
    500 free kick w/zoomers
    5x200@5 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers went 3:55, 3:49, 3:44, 3:33, 3:28
    500 free kick w/zoomers FAST
    500 free w/snorkle concentrate on pull while maintaining 6 beat kick

    Total 3000 meters
    Categories
    Swim Workouts
  17. Back to normal.

    by , July 21st, 2014 at 08:01 AM (Mixing it up this year)
    States are over and I am back to the pool. A great hard workout this morning.

    500 free
    500 free kick w/zoomers

    3x300@5 free w/paddles & bouy went 4:37, 4:34, 4:30
    1 minute rest
    600 free w/paddles & bouy went 9:37
    1 minute rest
    2x3@5 free w/paddles & bouy went 4:37, 4:39

    200 free kick w/zoomers
    200 free EZ

    Total 3500 meters
    Categories
    Swim Workouts
  18. Another great distance day

    by , July 16th, 2014 at 07:27 AM (Mixing it up this year)
    Had to do a hard one today just because I don't know when I will get in the water over the next few days. Traveling to Atlanta for Age Group States.

    500 free
    500 free kick w/zoomers

    1500 free w/paddles & bouy was about 12:28 at the 800 and 23:13 for a final time my best times in the last 2 nationals were 23:48 and 23:49 so I am on track for Nationals. Swimming with paddles & bouy is usually very close to what I will do in a meet without them.

    500 free kick w/zoomers
    500 free w/snorkle

    Total 3500 meters
    Categories
    Swim Workouts
  19. Needed a recovery day

    by , July 15th, 2014 at 07:28 AM (Mixing it up this year)
    This was my recovery day today.

    500 free
    500 free kick w/zoomers

    4 times thru IM order
    4x50@1:10 for fl, bk, & br @1:00 for fr
    30 sec rest

    200 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    300 free kick w/zoomers
    2x100 from block as 15m sprint then easy free #1 fly, #2 free

    Total 2500 meters
    Categories
    Swim Workouts
  20. Getting as much distance training in as I can

    by , July 14th, 2014 at 07:42 AM (Mixing it up this year)
    With 2 weeks before taper I am hitting the distance swimming hard. Monday and Wednesday will be hard distance free sets with Tuesday as a distance fly day. Then hopefully I can get in for a short swim on friday some time. I will be coaching at the state meet at GA Tech so hopefully during the break I can get in and just keep my feel for the water. Then kick it back up the following week for one last push.

    My pacing is really going well, so well I hope to be back around low 23 minute or high 22:55ish at Nationals for the 1500 Free.

    500 free
    500 free kick w/zoomers

    5x100@1:45 free w/paddles & bouy went 1:30, 1:30, 1:29, 1:30, 1:30
    1 minute rest
    5x100@1:40 free w/paddles & bouy went 1:28, 1:29, 1:30, 1:29, 1:28
    1 minute rest
    5x100@1:35 free w/paddles & bouy went 1:29, 1:29, 1:30, 1:29, 1:29

    500 free kick w/zoomers
    500 free EZ w/snorkle

    Total 3500 meters
    Categories
    Swim Workouts
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