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  1. 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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  2. 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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  3. 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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  4. 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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  5. 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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  6. 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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  7. 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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  8. Distance day and later .... more leg work

    by , November 2nd, 2012 at 08:13 AM (Mixing it up this year)
    My legs have not recovered from Mondays weights but I am due for another leg workout and by gollie I am going to do it!

    Distance day this morning, only had one manatee to swim around. My 500 kick with zoomers was faster than his swim.

    Exciting note: Should get my new monofin today! I was borrowing one from one of the kids teams and it was an older one. I just didn't want to bust theirs.

    500 Free
    500 free kick w/zoomers
    5x200@3:30 Free w/paddles & bouy went 3:06, 3:03, 3:04, 3:03, 3:00
    100 Back EZ to get heart rate down, yes I thru it up too high again
    100 free EZ
    100 torque drill w/paddles
    100 free torque drill w/paddles
    100 kick EZ

    Total 2500 meters
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  9. better back day today

    by , November 1st, 2012 at 07:32 AM (Mixing it up this year)
    Took a bit to warm up but once I got to the second round I felt much stronger and faster. Keep in mind I did upper body weightlifting on Tuesday and DOMS was setting in with my arms and chest.

    600 as 200 free/100 1 arm fly repeat
    4x25@:10RI scull
    4x50@1:00 descend to 200 pace went 45,44,42,39
    100 EZ

    200 dolphin kick on back w/zoomers
    2x100@1:45 free at 200 pace w/paddles & bouy went 1:25, 1:19
    4x50@1:00 drill IM order
    6x25@:45 fast free kick w/zoomers & board held 25's
    6x25@:45 shooters w/zoomers
    100 EZ

    200 dolphin kick on back w/zoomers
    2x100@1:45 free at 200 pace w/paddles & bouy went 1:16, 1:14
    4x50@1:00 drill IM order
    6x25@:45 fast free w/zoomers went 16,16,15,15,14,15
    250 EZ

    Total 3000 yards
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  10. Bad Back today... Monofin to the rescue

    by , October 30th, 2012 at 07:28 AM (Mixing it up this year)
    Better today in some ways but my back took a lot more time to loosen up today.

    Did use the monofin some today especially because I knew it would help loosen up my lower back. I really want to us it more to build more core strength so since I am not really training for any meets until February my focus is weight loss!

    400 Free
    4x(25 scull + 25 drill + 50 build)@:30RI 4x25@:45 kick descend went 41, 35, 30, 28 100 EZ

    8x25@1:00 w/monofin odds SDK on back evens shooters
    50 EZ

    6x(3x25) AFAP SDK on back w/monofin odds rounds on :30 even rounds on :45
    50 EZ after each round
    found myself running into the lane line a few times. My control of the monofin seemed a little off.

    5x50@1:15 as 25 fly scull drill + 25 fast fly
    this felt good and strong!
    50 EZ

    200 EZ

    Total 2500 yards
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  11. slow and sluggish is the best description of today

    by , October 29th, 2012 at 08:08 AM (Mixing it up this year)
    Just did not have the energy this morning. I was not pleased with my efforts, nor my speed. I guess we all have those days.

    400 Free
    4x(25 scull + 25 drill + 50 build)@:30RI did not feel like I was building at all
    4x25@:45 kick descend went 41, 35, 30, 30 not too good here either
    100 EZ

    6x75@1:30 as 12.5 SDK+ 12.5 build free + 12.5 fist +12.5 fast + 25 smooth
    100 EZ

    50 free from push went :35
    150 EZ
    50 free kick went :56
    150 EZ

    3x(3x 25+50) R1+2 free R3 kick w/zoomers
    25 fast + 50 @200 pace
    225 EZ

    Total 2750 yards
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  12. Spinning this evening, anything to help me lose weight again

    by , October 28th, 2012 at 08:20 PM (Mixing it up this year)
    I added spinning this evening to get moving some. For some reason just swimming 6 days a week is not making a difference any more.

    Tonight I went 20 minutes on the spin bike at ~16mph for a total of 5.36 miles. For a first time in months this was a good start.

    Tomorrow will be sprint swim in the morning and my weightlifting leg circuit tomorrow evening.

    Over the past week I have managed to lose 8 pounds so far this past week. Yes I got too big again, any time I hop over 200 is not good. Thank goodness I am not there now.
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  13. Not in the mood but....

    by , October 27th, 2012 at 05:28 PM (Mixing it up this year)
    Just not in the mood this morning to swim hard. The pool at the Y was hotter than the CCAC so that didn't help much.

    I did a slightly different version of mondays workout cutting out the logner warm up and doing the main part of the set

    400 Free
    8x25@:45 shooters w/zoomers
    4x50 torque drill w/paddles
    100 EZ
    30x50 as:
    10x50@1:00 12.5y AFAP + cruise
    8x50@1:00 15y AFAP + cruise
    4x50@1:00 20y AFAP + cruise
    50 EZ
    2x50@1:00 25y AFAP + cruise
    50 EZ
    50 AFAP went :34
    3x50 EZ

    Total 2400 yards
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  14. DOMS has finally set in to my legs so what do I do?

    by , October 26th, 2012 at 08:07 AM (Mixing it up this year)
    Swim Breaststroke! Yes I guess I am crazy doing something that is equally as painful as the DOMS my legs are experiencing.

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

    10x50@1:15 breast pull w/zoomers
    200 breast kick
    4x50@:10RI breast accordian drill
    2x50@:15RI breast
    100 EZ

    Total 2600 meters
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  15. Ahhhh Recovery at last

    by , October 25th, 2012 at 07:54 AM (Mixing it up this year)
    I was surprised not to have my legs feel sore after the weight machines. In fact they were as strong as yesterday. I'll probably be eating my words by mid day once DOMS sets in.

    400 Free
    8x25@:45 shooters w/zoomers
    8x50@1:00 free odds descend to 200 pace, evens easy went 41, 39, 37, 36
    8x50@1:30 kick odds descend, evens easy went 1:03, 1:00, :58, :56 just like yesterday
    100 EZ
    8x25@:45 fly scull drill w/zoomers
    100 EZ
    4x100@2:00 fly w/zoomers as 25 rt arm/25 lf arm/25 kick/25 sprint was holding 1:41's
    200 EZ

    Total 2400 yards

    Updated October 26th, 2012 at 08:08 AM by Donna

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  16. Pace work and distance focus

    by , October 24th, 2012 at 07:30 AM (Mixing it up this year)
    My shoulders, biceps and forarms are all still screaming from the Monday weights, but atleast it is a good type of scream.

    I did manage to do a fairly good set today one of my favorites.

    1000 as 200 swim/200 pull/200 swim/200 kick/200 swim
    500 kick w/zoomers every 3rd lap fast

    10x100 free w/paddles & bouy
    #1-4@1:30 went 1:22, 1:21, 1:21, 1:22
    #5-7@1:25 went 1:20, 1:18, 1:19
    #8-9@1:20 went 1:18, 1:19
    #10@1:15 went 1:20 unfortunately that was all I had left

    200 EZ
    100 free underwater recovery
    4x25 DPS was 15,15,16,16
    50 back
    50 free

    Total 3000 yards
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  17. A good day of sprinting again

    by , October 23rd, 2012 at 08:01 AM (Mixing it up this year)
    Since the warm up takes so long I have to cut back in the main set but for me with my back issues I need the warmup the most.

    Did upper body weights last night so my shoulders and elbows were screaming this morning!

    400 free 2 SDK off every wall
    8x25@:45 shooters w/zoomers
    8x50@1:30 free odds descend to 200 pace evens EZ
    Went 41, 39, 37, 36
    8x50@1:30 kick odds descend to 200 pace evens EZ
    Went 1:04, 1:00, :58, :56 ouch

    25 AFAP + 75 EZ went :16
    50 broken at 25 for :05 at 100 pace + 100 EZ went :36
    50 AFAP + 150 EZ went :35
    75 broken at 25's for :05 at 100 pace + 175 EZ went :56
    75 AFAP broken at 25's for :10 +175 EZ went :54

    150 EZ

    Total 2500 yards
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  18. a good speed workout today

    by , October 22nd, 2012 at 07:36 AM (Mixing it up this year)
    I did have to cut some but this was a good workout. The warm up took me almost 40 minutes but is actually a good challenge because of the kick with no fins. That woke up my legs.

    Would have like to have been able to do the workout as written but not enough time.

    400 free
    8x25@:45 shooters w/zoomers
    8x50@1:30 free odds descend to 200 pace evens EZ
    Went 41, 41, 39, 38
    8x50@1:30 kick odds descend to 200 pace evens EZ
    Went 1:08, 1:05, 1:01, :58

    4x50@1:30 torque drill w/paddles, snorkle & bouy
    10x50@1:00 10-12 yards AFAP + cruise
    4x50@1:00 15 meters AFAP + cruise
    300 EZ

    Total 2600 yards
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  19. Couldn't hold it this time

    by , October 21st, 2012 at 08:46 PM (Mixing it up this year)
    Started out ok with a great 200 Free today 2:26 6 seconds faster than 4 weeks ago. Even with proper warm ups and warm downs I was unable to manage to get a good 50 free off. Only a 30.10. It was the last event of the session and I think I just sat too long.
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  20. if last weekend was great this one is even better!

    by , October 20th, 2012 at 07:37 PM (Mixing it up this year)
    My swims today went great! I started with the 200 back in 2:49. My 500 free was significantly faster than a month ago, with a 6:28. I felt good today. Hope tomorre goes well too. Have the 200 free and 50 free tomorrow.

    Total 3000 yards with warmups and warm downs.
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