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  1. Easy mix again today

    by , December 26th, 2012 at 07:33 AM (Mixing it up this year)
    My main focus for this year is long course nationals at Mission Viejo. Everything else in between is just fluff. My shoulders need a rest so I will be doing more kicking. Less yardage and alot of easy swimming for a while even with the meets I will be doing.

    500 free
    400 IM as fly drill/back pull/breast kick/free swim
    300 free pull w/strapless paddles & bouy
    200 kick free
    100 free

    8x25@:45 shooters to mid pool NO FINS!
    500 free kick w/zoomers moderate pace every 3rd 25 fast
    5x100@1:45 w/paddles as 50 free/50 back went 1:35, 1:35, 1:32, 1:31, 1:32
    300 free EZ

    total 3000 yards
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  2. A leasurely paced swim at Mountain View

    by , December 24th, 2012 at 12:21 PM (Mixing it up this year)
    Swam easy at Mountain View. Had to borrow a kick board since I couldn't fit my swim equipment in the car with everything else.

    500 free
    500 kick alt 100 free/100 breast
    3x200@3:30 free pull went 2:55, 2:51, 2:50
    200 kick
    8x25 shooters was making it to mid pool without equipment
    200 back
    200 free
    100 kick

    My free kick felt really strong and fast today, but my thighs look too fat I the mirror. Good New Years goal!

    Total 2500 yards
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  3. A quickie before traveling

    by , December 22nd, 2012 at 09:05 PM (Mixing it up this year)
    A quick trip to the Y.

    500 free
    500 kick w/zoomers every 3rd lap fast
    200 dolphin kick on back w/zoomers
    6x100@1:30 free w/paddles & bout held 1:21
    200 ez

    Total 2000 yards
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  4. Long Course... the Friday Flyer Returns

    by , December 21st, 2012 at 08:59 AM (Mixing it up this year)
    Even with my left toe hurting with fins on I managed to kill it today! Way to end a great week of training.

    I watched the triathlon group next to me some because a friend who was just returning to the water was the object of chase today. I asked their coach "Is this chase down Jerry day?" he said yes. It was funny to watch.

    500 free
    400 free pull w/paddles & bouy
    300 Free
    200 kick w/zoomers
    100 free

    5x200@4:00 fly w/fins as 50 rt arm/50 lt arm/50 kick/50 swim went 3:43, 3:36, 3:28, 3:19, 3:00!

    200 free EASY!!!!

    total 2700 meters
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  5. A Little Late but better than nothing

    by , December 20th, 2012 at 07:17 AM (Mixing it up this year)
    I got a late start today so I only had 55 minutes in the pool. I feel I did a good set today and got a lot out of it and got stronger as I went. I guess that is a good sign of a distance swimmer.

    I also have to say that colder water makes for getting alot more done.

    500 free
    500 free kick w/zoomers every 3rd lap fast

    10x100@1:45 as 50 free/50 back w/paddles went 1:29, 1:35, 1:30, 1:29, 1:29, 1:28, 1:27, 1:26, 1:25, 1:25

    200 Free drills
    100 breast kick
    200 free EZ

    Total 2500 yards
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  6. Back to the cold water YEAH!

    by , December 19th, 2012 at 11:44 AM (Mixing it up this year)
    The Aquatic Center caters more to us swimmers than the Y does. I feel for my kids that want to work hard but can't because the pool is too hot.

    500 free
    500 free kick w/zoomers every 3rd 25 fast

    8x25@:45 shooters
    10x50@1:15 free one arm only breath on non working side, non working arm at side 1-5 w/right paddle 6-10 w/left paddle
    here is the interesting piece... keep in mind I am right handed.
    These are the times I held: 58, 58, 59, 59, 58, 53, 53, 53, 54, 53
    300 kick as 50 free/50 breast

    500 w/snorkle EZ

    Total 2500 yards
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  7. Only 50 minutes

    by , December 18th, 2012 at 07:53 AM (Mixing it up this year)
    I had to swim at the Y this morning which limited me to about 50 minutes. I think if I have to do this again I could push it to 60 without having traffic issues on the way to work. The Aquatic Center had electrical issues today so the Y was the only place open and it is in the opposite direction of my work.

    Due to my long warmup/down there is little time to actually swim hard and then the water was 85. Too Hot for me and apparently too cold for the old ladies who do water aerobics and don't like to get their hair wet or makeup messed up.

    500 free
    500 kick alt 50 free/50 breast
    5x100@1:45 free went 1:29, 1:29, 1:27, 1:27, 1:26
    500 free

    Total 2000 yards
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  8. An old Distance set today

    by , December 17th, 2012 at 08:02 AM (Mixing it up this year)
    This was a day for distance with a long warmup and a long warm down.

    During my kick set the guard had his head in the trash can throwing up. One of the other guards came over to lend a hand and was getting ready to go over to the chair. I warned her she might want to have that chair and rails sanitized before getting up there since he was obviously spreading germs of some sort.

    There has been alot of sickness in this area. One of the swim families here are sharing their flu with everyone and eachother. They all had the flu shot so I guess this years shot missed the mark again.

    500 free EZ
    500 free kick w/board every 3rd lap breast kick

    3x500@8:00 Free w/paddles & bouy went 6:57, 6:46, 6:42

    200 free EZ
    200 breast kick
    200 free EZ

    Total 3100 yards
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  9. Kids meet

    by , December 15th, 2012 at 07:05 PM (Mixing it up this year)
    Not too bad today. I didn't feel like pushing but I did some in the end. The 200 fly was ok but not great I just had to beat my swimmers and I did. The 200 IM was ok but I was not going to let at 8 year old beat me when I was so close so I pushed the breast and free. The 50 breast was great for me.
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  10. Meet tomorrow so EASY today!

    by , December 14th, 2012 at 08:21 AM (Mixing it up this year)
    Yes it is a kids meet and I will be swimming 200 fly with 2 of my swimmers. I told them both "Beat Coach! That is your challenge." We shall see. I don't get faster.

    I will knock out my 200 fly and 200 Im tomorrow along with the 50 breast. That will only leave the 400 IM for the next meet and I will have completed my IMX.

    500 free
    500 free kick every 3rd lap breast

    200 free w/strapless paddles
    200 back work the turns
    200 fly as 50 rt arm/50 lt arm/50 kick/50 swim
    200 breast as 100 kick/100 pull w/board only
    200 free w/strapless paddles

    4x50 from dive 3 fly and 1 breast

    total 2200 yards
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  11. I think the Distance Queen is back for next year

    by , December 13th, 2012 at 07:13 AM (Mixing it up this year)
    Sprint workouts were fun and different and I will continue to mix them into my routines more often but I feel more comfortable with distance than sprints.

    I think part of it is that if my back goes out I can recover better from a bad start or turn on a distance event than a sprint. I am going to keep up on the kicking since it is what I need if I am going to lose this weight again.

    this old age thing STINKS!

    500 free
    600 kick alt 100 free/100 breast
    100 free EZ
    10x100@1:30 free w/paddles & bouy went 1:24, 1:24, 1:22, 1:22, 1:21, 1:21, 1:21, 1:20, 1:19, 1:17
    100 free EZ
    4x50 from dive good breakout
    100 EZ

    Total 2600 yards
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  12. Kick, Kick, Kick it up with NO FINS!

    by , December 12th, 2012 at 09:09 AM (Mixing it up this year)
    Today I decided to kick but with no fins at all. My focus for the day was legs and kicking.

    500 free
    200 breast kick
    200 free kick
    100 breast kick
    100 free kick
    50 breast kick
    50 free kick

    8x25@:05RI torque drill
    8x25@:05RI breast pull w/paddles and flutter kick
    200 free w/paddles maintain a 6 beat kick
    200 free w/paddle on right hand 4 kicks on the paddle hand
    200 free w/paddle on left hand 4 kicks on the paddle hand
    300 free maintain a 6 beat kick

    total 2500 yards
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  13. day of shoulder management/monofin play

    by , December 11th, 2012 at 10:30 AM (Mixing it up this year)
    I did have to test things for this weekends 200 fly. It will be touch and go.

    500 free
    500 free kick w/zoomers

    8x25@1:00 shooters w/monofin
    8x25@:45 fly w/monofin
    200 dolphin kick on back w/monofin
    16x25@:46 fly fast w/monofin

    500 free easy w/snorkle keeping a 4 beat kick

    total 2500 yards
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  14. Shoulder management

    by , December 10th, 2012 at 10:12 PM (Mixing it up this year)
    Left shoulder slightly impinged but only noticed it on sprints

    500 free
    500 kick w/zoomers
    8x25@:45 shooters w/zoomers
    8x25@:45 burst & cruise
    5x200@3:00 descend w/paddles & buoy
    8x25@:45 back drills
    4x50@1:00 back
    200 free

    Total 3000 yards
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  15. So Senseless....

    by , December 7th, 2012 at 08:17 AM (Mixing it up this year)
    http://www.news-star.com/article/201....mycapture.com

    The victim in this crime is my husband's, cousin's son. Just makes me want to hide my family on an island somewhere.

    not in the mood to swim today but due to the back issues I went thru the motions anyway.

    500 free
    500 kick w/zooomers every 3rd lap fast
    10x50@1:00 free descend 1-5 and 6-10 went 49, 47, 45, 41, 39, 47, 45, 42, 41, 38
    5x100@:15RI free to back 4fr, 3fr/1bk, 2fr/2bk, 1fr/3bk, 4bk
    500 kick as half free half breast
    500 EZ w/pull bouy

    total 3000 yards

    Updated December 7th, 2012 at 12:04 PM by Donna

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  16. Good old distance set

    by , December 6th, 2012 at 08:20 AM (Mixing it up this year)
    I decided to do the workout I gave the kids last night. Felt really good today.

    500 free every 4th lap drill
    500 free kick w/zoomers every 3rd lap fast
    50 EZ

    1650 broken as 1,2,3,4,5,6,7,8,9,10,11 laps @:10RI final time after all the math 22:31

    300 free EZ w/snorkle
    4x50 from block burst fly & cruise free

    total 3200 yards
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  17. just plain slow...

    by , December 5th, 2012 at 07:50 AM (Mixing it up this year)
    No question I just couldn't move this morning. No matter how hard I tried it just wasn't there like I wanted it to be.

    500 free every 4th lap drill
    500 free kick every 3rd lap fast w/zoomers

    8x25@:45 burst & cruise

    4 times thru:
    50@1:00 AFAP IM order fly - 43, back - 42, breast - 51, free - 36
    200@4:00 EZ held 3:15's

    4x25@:45 fly w/paddles
    200 EZ

    4x50 from dive burst fly & cruise free
    100 EZ

    total 2800 yards
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  18. A miss mash - rehash workout

    by , December 4th, 2012 at 07:29 AM (Mixing it up this year)
    This was just what I needed for my back and still get some moderate work in.

    500 free every 4th lap streamline free kick on back
    500 free kick w/zoomers every 3rd lap fast

    20x25@:45 w/monofin 1-4 shooters, 5-8 fly good form, 9-12 kick on back, 13-16 1 arm fly, 17-20 fly fast

    8x100@1:45 as 50 free/50 back w/paddles held 1:29's

    100 breast kick
    100 EZ free

    total 2500 yards
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  19. A fly day today

    by , December 3rd, 2012 at 07:45 AM (Mixing it up this year)
    Back was more like my normal sore not the real bad that I had last week. Now I am loosened up and ready for a good day.

    500 free
    3x50@:10RI as 25 scull + 25 drill w/snorkle
    3x50@:10RI tempo kick
    4x50@1:00 free last one EZ

    5x200@4:00 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers went 3:20, 3:14, 3:13, 3:08, 3:00

    100@2:00 kick w/zoomers
    50@1:00 kick AFAP w/zoomers went 40
    100@2:00 kick w/zoomers
    50@1:00 kick AFAP w/zoomers went 41
    100@2:00 kick w/zoomers

    400 free w/snorkle & paddles every 4th lap torque drill
    100 breast kick
    100 free EZ

    total 3000 yards
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  20. I can't believe the Y pool temp was 82!

    by , December 2nd, 2012 at 01:01 PM (Mixing it up this year)
    500 choice
    3 x (3 x 50)
    R1 = 25 scull + 25 torque drill @ 1:15/1:20/1:30
    R2 = 50 tempo kick @ 1:00/1:10/1:20
    R3 = 50 swim @ 1:00/1:10/1:20
    50 EZ

    6x25 in & outs w/race pace turn @ :45
    50 EZ
    6x25 dive off side and power kick to 15 m + cruise @ :45
    50 EZ

    4x75 fast @ 200 pace @ 2:00 held :59's
    1x50 AFAP kick w/fins went :40
    :30 rest
    2x25 shooter w/fins @ 1:00
    100 EZ

    2x75 fast @ 100 pace @ 2:00 went :56,:57
    1x50 AFAP kick w/fins went :38
    :30 rest
    2x25 shooter w/fins @ 1:00
    100 EZ

    24x25 fly drills working with one of my kids on fly technique

    total 2750 yards
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