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  1. Short Course Friday and crowded

    by , November 30th, 2012 at 08:15 AM (Mixing it up this year)
    SCAD has there meet this weekend so all the teams were in this morning for workout. Most of the laps swimmers were scared off so I actually got my own lane, YEAH!

    My back was still making it's pain known but it did not last much past 200 yards. The first part of my ritual 500 is always exceedingly slow.

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

    8x25@:45 shooters w/zoomers made it to 15m
    5x200@3:00 free w/paddles & bouy descend 1-5 went 2:50, 2:48, 2:46, 2:43, 2:37

    8x25@:10RI scull
    200 breast kick
    8x25@:10RI DPS kept a count of 15-16

    4x100@:15RI free EZ

    total 3200 yards
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  2. Long and loose

    by , November 29th, 2012 at 07:35 AM (Mixing it up this year)
    Back was bad going in but is much better now. This is why I get up every morning and swim.

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

    100 1 arm fly drill w/monofin
    8x25@:45 fly scull drill w/monofin
    8x25@:45 fly w/monofin felt uncoordinated on this had to slow my stroke down to keep with the kick
    200 torque drill w/paddles, snorkle, bouy and left monofin on
    200 torque drill free w/paddles, snorkle, bouy and left monofin on
    2x50@3:00 fly ASAP w/monofin went :33's on both
    4x100@:15RI distance per stroke free odds with strapless paddles evens without. stroke count on paddles were 13-14 without were 15-16
    100 EZ free
    100 ez breast kick

    Total 2600 yards
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  3. Less pain today, I almost feel normal

    by , November 28th, 2012 at 08:03 AM (Mixing it up this year)
    The lower back is not nearly as bad as yesterday. Anyone who reads this blog regularly knows I don't take medicines except if it is really bad and I have a high tollerance for pain.

    Just a loose workout today.

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

    8x25@:45 shooters w/monofin these are lung killers on this interval but I made all but the last one on one breath
    8x25@:10RI fly scull w/snorkle and monofin
    300 fly kick on back w/monofin work those abs!
    300 relaxed fly w/monofin & snorkle lots of glide with scull setup

    500 free w/strapless paddles keep a steady kick
    300 free w/strapless paddles keep a steady kick
    200 EZ

    total 3000 yards
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  4. Oh the back pain

    by , November 27th, 2012 at 08:01 AM (Mixing it up this year)
    I need a massage BADLY! I guess I will have to call and schedule myself for a good deep tissue massage.

    I think my weight lifting leg routine might be agrevating my lower back. I'll get over it.

    500 choice

    3 x (3 x 50)
    1 = 25 scull + 25 torque drill @ 1:15
    2 = 50 tempo kick @ 1:30
    3 = 50 swim, descend to 200 pace @ 1:00
    50 EZ

    Main Sets:

    3 x (4 x 25 variables) @ :30
    -- 1 free, 1 fly, 1 kick
    1 = easy-fast
    2 = fast-easy
    3 = fast
    4 = easy
    50 EZ

    10 x 25 shooters @:45
    odds = fast @ 100 pace
    evens = EZ
    100 EZ

    200 kick my back really locked up on me so much that I changed the workout to adapt

    3x200@3:00 free w/paddles & bouy descend went 2:57, 2:50, 2:43

    200 Free EZ

    total 2700 yards
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  5. Four days off yuck, hard to get moving

    by , November 26th, 2012 at 07:48 AM (Mixing it up this year)
    I have never taken more than 2 days off at a time this is a first. When I first got in my right shoulder, left elbow, right knee and bad back were all painful.

    After the warmup I was actually feeling much better everywhere except the lower back which is always a problem.

    500 choice

    3 x (3 x 50)
    R1 = 25 scull + 25 torque drill @ 1:15
    R2 = 50 tempo kick @ 1:15
    R3 = 50 swim, descend to 200 pace @ 1:00 went 47, 44, 39

    100 EZ

    8 x 25 burst + cruise, fast hands drills @ :45
    100 EZ
    8 x 25 burst + cruise, kick @ :45
    100 EZ

    w/zoomers Back:
    25 AFAP + 75 EZ
    50, broken + 150 EZ
    75, broken + 175 EZ
    100, broken + 150 EZ
    R1 = break for :10 @ every 25, the 75 & 100 are @ 100 pace held :18's on the 25's

    w/zoomers Free:
    25 AFAP + 75 EZ
    50, broken + 150 EZ
    R2 = break for :15 @ every 25, the 75 & 100 are @ 100 pace held 15's on the 25's
    250 EZ

    Total 3050 yards
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  6. An easy day and monofin play

    by , November 21st, 2012 at 01:08 PM (Mixing it up this year)
    Did my leg weight workout one day early this week since I was not sure I could get it in today. Alittle sore today.

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

    8x25@1:00 shooters w/monofin
    8x25@:45 fly w/monofin
    4x50@1:00 streamline fly kick w/monofin

    5x100@1:30 free smooth w/paddles & bouy

    400 EZ

    total 2500 yards
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  7. Kicking it up a notch today

    by , November 20th, 2012 at 07:25 AM (Mixing it up this year)
    I just could not get into todays workout so I changed my focus set to something I really had to work to make.

    500 Free
    500 Free kick w/zoomers every 3rd 25 moderate

    16x25@:45 kick 4 each stroke fly and back w/zoomers breast and free w/board
    8x50@1:00 as 25 drill/25 build
    200 kick w/zoomers lap 2 and 7 15m fast

    5x100@1:30 as 50 free/50 back w/paddles held 1:25's this really hurt good

    200 free w/good dolphin kick outs to 7+m
    100 free EZ
    200 free w/snorkle

    Total 3000 yards
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  8. Speed work but I felt more like it was moderate

    by , November 19th, 2012 at 07:29 AM (Mixing it up this year)
    Just did not have the energy today but still gave what I had to the workout.

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

    8x25@1:00 burst & cruise odds fly evens free
    100 EZ

    5x100@2:00 kick w/zoomers
    #1&3 as 25 fast + 75 EZ
    #2&4 as 50 fast + 50 EZ
    #5 EZ

    6x(25 AFAP + 75 EZ free)@2:00 w/zoomers odds fly(16's) evens free(15's) for the 25 AFAP

    2x(50 + 2x25 + 50) @1:00 per section
    1st 50 @200 pace(40's)
    1st 25 @100 pace(17's)
    2nd 25 AFAP(16's)
    2nd 50 EZ

    300 EZ w/snorkle

    Total 3000 yards
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  9. the Y at 82 degrees....I am in shock

    by , November 17th, 2012 at 05:33 PM (Mixing it up this year)
    The Y pool was great today. I was expecting the usual bath water but not so this time. So I actually got more of a workout than I expected.

    500 free
    500 free kick w/zoomers every 3rd lap fast
    5x200@3:00 free w/paddles & bouy went 2:50, 2:45, 2:45, 2:43, 2:36
    8x25@1:00 shooters w/monofin
    8x25@1:00 fly w/monofin
    200 fly kick w/monofin
    2x200 free ez
    12x25 ez

    Total 3300 yards
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  10. Long Course Friday

    by , November 16th, 2012 at 01:23 PM (Mixing it up this year)
    Needed to give my shoulders a rest since I did my upper body weights yesterday.

    500 Free
    500 Free kick w/zoomers moderate pace
    10x100@1:45 Free w/paddles & bouy
    2x100 Back
    2x100 Back kick w/zoomers
    2x100 free w/snorkle kick to 15m swim 20m kick 15m to wall for each 50

    Total 2600 meters
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  11. this one should have been long course

    by , November 15th, 2012 at 07:39 AM (Mixing it up this year)
    I have my own lane on Tuesday and Thursday so I was wanting to use the Monofin today. I don't like using it when I have to share... I could hurt someone with it.

    The left shoulder has been giving me some issues so I decided not to do my weightlifting last night. I will try tonight if it feels ok. I think I just have a lot of muscle cramping going on. My left shoulder and right quad are both cramping at the same time then they both subside for a while.

    Oh well...

    400 free
    4x50@1:00 25 catch up drill + 25 build
    4x50@1:00 IM order
    4x25@:45 kick descend went 39, 35, 31, 28
    100 EZ

    500 Free kick w/zoomers every 3rd 25 fast
    5x200@4:00 fly w/monofin as 50 rt arm/50 lt arm/50 kick/50 swim fast went 3:11, 2:59, 2:47, 2:41, 2:36

    500 EZ w/snorkle every 3rd 50 kick

    Total 3000 yards
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  12. Just one kick can....

    by , November 14th, 2012 at 07:57 AM (Mixing it up this year)
    It is amazing how one kick can hurt so bad and the same movement can eventually loosen you up. This happened to me this morning.

    During the main set I was getting started with my 50 free and dolphin kicked off the wall...then OH the Pain. My 50 free became 50 1 arm fly drill pushing thru the pain to get loose. I was going to kick free but decided I needed dolphin kick more at that point. I actually did an extra 50 kick just to loosen up more.

    400 free
    4x50@1:00 25 drill +25 build
    4x50@1:00 IM order
    4x25@:45 kick descend 35, 33, 31, 30
    100 EZ

    this set w/zoomers
    1x50@1:00 swim(did 1 arm fly)
    5x50@1:00 kick fly to loosen back (did extra was only supposed to be 4x50)
    2x50@1:00 free smooth
    3x50@1:00 streamline free kick
    3x50@1:00 free smooth
    2x50@1:00 streamline free kick
    4x50@1:00 free smooth
    1x50@1:00 streamline free kick

    10x100 Free w/paddles #1-4@1:30, #5-7@1:25, #8-9@1:20 #10@1:15 held 1:23's on 1-7, went 1:18, 1:20, 1:22 for last 3 just did not have the umph today
    200 EZ

    Total 3250 yards
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  13. Can't sprint with paddles

    by , November 13th, 2012 at 08:16 AM (Mixing it up this year)
    For some reason I just slow down my turnover with paddles, but I didn't let that stop me. I do love to use paddles so I just went with it.

    400 free
    4x50@1:00 as 25 catch up drill + 25 build
    4x50@1:00 IM order
    4x25@:45 kick descend to 100 pace went 40, 36, 30, 28
    100 EZ

    3 times thru R1 no equipment, R2 paddles, R3 paddles & zoomers
    6x50@1:00 free 2 breath per 25 made the first one of R1 and 2 and all of R3 but the rest were 2 and 3
    6x25@:45 burst & cruise
    6x25@:45 fast
    100 EZ

    Total 3100 yards
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  14. Saturday at the Aquatic Center

    by , November 10th, 2012 at 05:21 PM (Mixing it up this year)
    The high school team I coach had a meet so I got my oil changed then swam during their warmup.

    500 Free

    5x100@1:45 fly w/monofin 25 rt arm/25 lt arm/25 kick/25 swim held 1:34's

    5x200@3:00 free w/paddles & bouy went 2:45, 2:44, 2:42, 2:40, 2:36

    500 Free kick w/zoomers every 3rd 25 fast
    5x100 choice

    Total 3000 yards
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  15. Accomplishment today!

    by , November 9th, 2012 at 08:05 AM (Mixing it up this year)
    Did a test swim today just to see where I am with my lousy kick. I have gotten better!

    500 free
    400 free w/paddles & bouy
    300 free
    200 free kick w/board
    100 free

    500 free kick w/zoomers moderate pace
    5x100@1:45 free w/paddles & bouy held 1:35's
    500 free kick w/board for time 13:28 my best ever!
    100 EZ

    Total 3100 meters
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  16. Recovery day and monofin play

    by , November 8th, 2012 at 07:55 AM (Mixing it up this year)
    I think these two go together perfectly.

    My back loosened up really well this morning, that is not to say that by noon I won't be hurting. I'll just have to see.

    500 free
    5x100@:15R as 25 scull/25rt arm/25lt arm/25 kick on back

    8x25@1:00 shooters w/monofin
    6x100@2:00 fly w/monofin as 25rt arm/25lt arm/25 kick/25 swim
    8x25@1:00 fly w/monofin

    5x100@1:30 free long and smooth w/paddles
    held 1:27's without really pushing
    200 free EZ

    Total 2700 yards
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  17. Distance Day

    by , November 7th, 2012 at 07:42 AM (Mixing it up this year)
    Felt really good today which was surprising, I really expected to hurt more from my weightlifting.

    Last night I gave my kids an easy set of 8x100@1:30 some did 8x75 instead and yet the ones I knew would get out with this ailment or that ailment after doing only 2 they did not disappoint me. So when they tried to return to their lanes mid set I told them all to go sit in the bleachers until it was over. Rude awakening. I think they will think twice about doing that again. Some of these kids can beat me in a 1650.

    So this old lady that is 3 times their age and has a bad back, doesn't recover well and carries too much extra weight did this workout this morning:

    500 Free
    500 Free kick w/zoomers every 3rd lap fast
    15x100 free w/paddles & bouy
    #1-5@1:35 held 1:22's
    #6-9@1:30 held 1:21's
    #10-12@1:25 held 1:20's
    #13-14@1:20 held 1:18's
    #15@1:15 went 1:18 still trying to make that one
    5x100@:15RI #1 back, #2 breast kick, #3 fly 1 arm drill, #4 breast pull, #5 back
    500 w/snorkle as 200 free/50 kick/200 free/50 kick

    Total 3500 yards
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  18. Liked this set

    by , November 6th, 2012 at 07:38 AM (Mixing it up this year)
    Did my upperbody weightlifting last night just barely started feeling it in my left elbow and bicep. Felt fairly strong today.

    Wish I had the time to do the other 2 of the main set but time always causes me to have to cut things out. I seem to need the warmup more than the workout some times just to get loose.

    Nice having my own lane!!!

    400 choice
    4x100@:10RI
    odds = 25 scull + 25 right arm + 25 left arm + 25 kick evens = 50 drill + 50 swim
    4x50@1:00 w/paddles, descend to 100 pace went 42, 40, 38, 35
    100 EZ

    8x25@:45 shooters odd on back, even on front
    100 EZ
    8x25 burst + cruise @ 1:00
    100 EZ
    6x50@1:00 double turns from mid pool fast turns
    100 EZ

    2x(25+:10R+50+:10R+100)- 4-5:00 rest between sets with 200 EZ recovery
    25's AFAP, 50's @100 pace, 100's @200 pace
    went 17, 38, 1:22 and 17, 38, 1:20

    150 EZ

    Total 3000 yards
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  19. Speed today, kind of..

    by , November 5th, 2012 at 10:02 AM (Mixing it up this year)
    Not one of my fastest days but my back did not hurt as bad as it did this weekend.

    I know my pain comes from my leg weight workouts but I am going to push thru it because it will make my back stronger in the long run. Plus right now I don't have any meets for a while.

    400 choice
    4 x 100:
    odds = 25 scull + 25 right arm + 25 left arm + 25 kick @ :20-30 RI
    evens = 50 drill + 50 swim
    4 x 50 free w/paddles, descend to 100 pace @1:00 went 41, 39, 37, 35
    100 EZ

    8 x 25 burst + cruise @ 1:00
    100 EZ

    5 x (25 AFAP w/fins + 75 EZ) @ 2:00
    100 EZ

    2 x (50 + 50 + [4 x 25] + 50)
    1st 50 = smooth DPS @ 1:00
    2nd 50 = burst + smooth cruise @ 1:00
    25s = AFAP, broken for :15, total time 2:00 IM Order
    3rd 50 + EZ @2:00

    300 free w/paddles & bouy
    200 kick w/zoomers

    Total 3000 yards

    Updated November 6th, 2012 at 07:28 AM by Donna

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  20. This was a BAD Back day today

    by , November 3rd, 2012 at 03:44 PM (Mixing it up this year)
    Last night I did a tough leg and ab weight workout. I was so tight getting in the water this morning I could not even dolphin kick off the walls like I normally do. It took me till #6 of the 8x25's to get loose enough to really control and use the monofin.

    500 Free
    8x25@1:00 shooters w/monofin
    100 dolphin kick on back

    5x200@4:00 fly w/monofin as 50 rt arm/50 lt arm/50 kick/50 swim fast went 3:00, 2:55, 3:15, 2:55, 2:45 got distracted on #3

    200 EZ
    500 various drills while demonstrating technique

    Total 2500 yards
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