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  1. Recovery and Race Specific stuff

    by , October 10th, 2012 at 08:33 AM (Mixing it up this year)
    Shoulders and elbows aching alittle this morning so did an easy workout and some dolphin kickouts.

    Saw a Hammer fizz in my office on the shelf so I used it today. I have to admit I am bad on nutrition and need to get better with it.

    1000 as 200 swim/200 pull/200 swim/200 kick/200 swim
    8x25 torque drill w/strapless paddles
    8x25 shooters w/monofin
    100 dolphin kick on back w/monofin
    5x50 from block good kickout and fly breakout +cruise
    400 free kick w/zoomers
    200 EZ

    total 2350 yards
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  2. Relaxed Distance Day

    by , October 9th, 2012 at 03:44 PM (Mixing it up this year)
    600 as 200 swim/200 kick/200 pull
    16x25@:45 shooters every 4th on back w/zoomers
    100 EZ

    5x200@3:00 Free w/strapless paddles & bouy descend 1-5 went 2:50, 2:47, 2:44, 2:40, 2:37

    500 kick w/zoomers every 3rd 25 fast

    broken 500 1-2-3-4-1-2-3-1-2-1 dolphin kick off every wall and turn minimum 7 meters

    Total 3100 yards
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  3. Easier Sprint day - suit malfunctions

    by , October 8th, 2012 at 07:31 AM (Mixing it up this year)
    Today I was battling with an old suit that just didn't fit right so I was too conscious of popping out of it to really attack any swims. For a 25 I was ok but a fifty coming off the wall forget it, had to adjust the suit.

    Oh well you do the best you can with what you have and this was my if I forgot my suit suit. I should never forget it again!

    Besides I do have the meet this weekend so this was ok.

    500 free
    6x(50 drill + 25 scull + 50 build)@:30RI
    50 EZ
    12x25@:30 finish with flip at the end
    100 EZ
    6x50@1:30 25 V-sit scull +:05 +25 burst fly + cruise free
    100 EZ

    6x50@1:30 free w/zoomers
    1=15 burst + cruise
    2=25 fast@100 pace + cruise
    3=35 fast@100 pace + cruise
    4=smooth DPS
    5=AFAP went 32 not happy but had to watch the turn and coming off the wall
    6=EZ

    300 EZ

    Total 2700 yards
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  4. BaBaBaBackstroke?

    by , October 5th, 2012 at 08:11 AM (Mixing it up this year)
    Yes today I threw in some Backstroke work for a change of pace. I needed some change from my normal Free/Fly routine. The left elbow held up great thru the workout.

    1000 as 400 swim/300 pull/200 kick/100 swim
    500 free kick w/zoomers every 3rd 25 fast
    5x200@4:00 back w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:00, 2:58, 2:46, 2:43, 2:34
    200 EZ

    total 2700 meters
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  5. Monofin Fun turns into Bicep Cramping

    by , October 4th, 2012 at 07:30 AM (Mixing it up this year)
    Played with the Monofin some today and I really enjoyed pushing myself to the limit. But now my right bicep is cramping badly, ouch...

    Did some fly with the monofin and it was great, the only problem I had was doing turns. It took me so long to get that monofin up on the wall to push off. Maybe I should do flip turns.

    1000 as 200 swim/200 pull/200 swim/200 kick/200 swim

    8x25@1:00 shooters w/monofin
    200 streamline kick on back w/monofin
    4x50@1:15 fly descend w/monofin went :37, :36, :33, :31
    200 streamline kick on back w/monofin
    2x100@3:00 fly w/monofin went 1:16 and 1:13
    this just felt so good even when I was tired

    200 EZ
    500 Free every 4th lap choice of drill

    total 2700 yards
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  6. Ahhhhh Recovery....Alias try to figure out my stroke

    by , October 3rd, 2012 at 09:48 AM (Mixing it up this year)
    I did the great comparison between right and left side today. Still significantly stronger on the left side that the right side but my right side has actually gotten weaker.

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

    The great experiment:
    10x50@1:15 w/paddles 1-5 right arm 6-10 left arm went 1:01, 1:01, 1:02, 1:03, 1:02, :56, :54, :55, :54, :54

    10x50@1:30 torque drill mixed it up to do both fly pull and free pull noting the difference in the right and left arm on the free

    6x50@1:30 as 25 Shooters w/zoomers +25 kick on back

    200 EZ

    Total 2500 yards
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  7. SPEED Work... Soooo TIred now....

    by , October 2nd, 2012 at 07:28 AM (Mixing it up this year)
    WOW. I haven't pushed that hard in a long while and I am floored now.

    500 Free
    4x50@1:15 descend to 100 pace went 41,39,38,36 this was not as good as it should have been but it was too early in the workout for me to get moving
    50 EZ
    8x25@:45 12.5 power kick and cruise to wall
    50 EZ

    8x50@1:30 perfect streamline UW kick to 12.5 + sprint to wall +25 EZ
    50 EZ
    8x(25 fast+50 EZ w/zoomers)@1:45 odds kick evens IM order on fast EZ free
    50 EZ

    4x(100 AFAP w/zoomers +150 EZ) @5:00
    R1=75+:10 break +25 went 1:06
    R2=50+:10 break +50 went 1:07
    R3= 25+:05 break +25+:05 break +25+:05 break +25 went 1:01
    R4=100 AFAP went 1:07
    That was it I have nothing left, it is in the pool.

    total 3100 yards
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  8. Modified Speed work today

    by , October 1st, 2012 at 09:32 AM (Mixing it up this year)
    Only had 1 hour today so really had to cut things short.

    500 Free
    8x25@:45 Shooters w/monofin just did not have the lung capacity to make it today
    50 EZ
    8x25@:45 burst + cruise, fast hands drill
    50 EZ

    3x(3x75)@2:00
    R1 as 25 fly@200 pace + 50 smooth :05 RI after 25, held :21's
    R2 as 25 shooters +50 smooth :10 RI
    R3 as 50 kick on back + 25 fast went fly breast fly
    325 EZ

    Total 2000 yards

    I did not realize I had used my legs so much with the breaststroke yesterday but breast hurt today.
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  9. Meet today went well

    by , September 30th, 2012 at 05:13 PM (Mixing it up this year)
    Since I was coaching I really didn't get a warmup only 300 yards and then a 200 breast. Have not swam it in years and still managed a 3:22.70. I haven't even trained it in almost a year. Just a few laps hear and there.

    NOT BAD!
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  10. meet today, it was ok

    by , September 29th, 2012 at 09:34 PM (Mixing it up this year)
    I had a 4 hour drive there and 2 hours into the drive I stopped at a rest stop and could not straighten up. My back was so locked up so I took Ibuprophen and used my tennis balls between my back and the seatback. I did manage to get someone looser.

    A good warm up then on to swims. I have to admit my 500 free was a comfortable pace and yes I could have gone faster but didn't want to. I just couldn't get excited about this meet today. I can just say I had fun and swam.
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  11. Easy Recovery Day ... luv the monofin

    by , September 28th, 2012 at 08:12 AM (Mixing it up this year)
    Meet tomorrow. Not sure how I am going to feel but then again I am there for our anual meeting more than the meet.

    I have to say I LOVE THE MONOFIN! My kick is better with it, I engage my abs more and when I swim fly my stroke is closer to the surface of the water. It is tiring to do though. Christmas present?!?!?!

    500 Free
    500 Free kick w/zoomers
    500 Free w/paddles & zoomers
    10x50 shooters then fly to end w/monofin
    200 EZ

    Total 2200 meters
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  12. Half of a quality Aerobic workout I guess

    by , September 27th, 2012 at 07:22 AM (Mixing it up this year)
    Had to cut this one short due to time issues and circumstances.

    1000 as 250 swim/250 pull/250 kick/250 swim
    8x25@1:00 burst fly + cruise free
    100 EZ

    2xthru
    100@1:45 at 200 pace went 1:20 and 1:16
    4x50@1:30 kick descend 1-3 4 EZ went 1:07, 1:02, :58 then 1:09, 1:00, :56
    4x25@:45 shooters w/zoomers
    100 EZ

    200 pull w/strapless paddles easy

    total 2500 yards
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  13. Recovery day and monofin play

    by , September 26th, 2012 at 07:37 AM (Mixing it up this year)
    Have the 500 free, 50 free, 50 fly and 100 IM on saturday and 200 breast on sunday. One masters meet, one kids meet.

    Recovery day was really needed today.

    1000 as 200 swim/200 pull/200 swim/200 kick/200 swim
    500 free kick w/zoomers every 3rd 25 moderate
    5x100@1:30 as 50 free/50 back w/paddles just made them holding 1:27's
    Gave that set to my kids last night only 2 could make it.

    8x25@1:00 shooters w/monofin I must say I really engage the abs more with the monofin that with the regular fins
    8x25@1:00 fly w/monofin my stroke seem to have better timing and I seem to be closer to the surface of the water.
    100 EZ

    Total 2500 yards

    I may have to shell out the money for a monofin. The one I am borrowing is in rough shape.
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  14. appropriately titled - MEGA LEGS!

    by , September 25th, 2012 at 07:35 AM (Mixing it up this year)
    The vertical kicking streamline w/fins is the worst of this one. I also needed the undulation of the dolphin kicks on the shooters to loosen up my back this morning.

    I have 4 weekends of meets coming up with my main focus as the Orlando meet mid October.
    Yes I am doing the 1500 in that one and trying to see if I might get into top ten on that. Usually I am 11th.

    My son is joining me so I will swim Friday and Sunday and the 200 Fly on Saturday then the rest of Saturday we are playing at Universal!

    This weekend is the Peachtree Pentathlon and I am just doing a few mixed up events like the 500 Free, 50 Free, 50 Fly and 100 IM.

    500 free
    8x25 shooters w/fins@:45
    4x50 descend to 200 pace +50 EZ@2:00 went 41,41,38,38 on the pace part
    4x25 burst + cruise fast hands drill
    100 EZ

    5x:10 kick at wall w/fins +25 shooter + 25 EZ
    100 EZ
    5x:40 VK w/fins in streamline @ :20RI
    100 EZ
    5x 25 barge kick w/fins&board + 25 kick EZ
    100 EZ

    3x100@1:45 free w/paddles & bouy descend to 1650 pace went 1:28, 1:22, 1:16
    100 EZ
    3x100@1:45 free w/paddles & bouy descend to 1650 pace went 1:26, 1:20, 1:13
    100 EZ

    100 EZ

    total 3000 yards
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  15. Speed work...didn't get as much done as I wanted

    by , September 24th, 2012 at 07:30 AM (Mixing it up this year)
    1 hour 15 minutes is not enough to get these workouts done in on some days and today was one.

    500 Free

    4x25 scull + 25 kick @:20RI
    4x50 kick descend + 50 EZ @2:15 went 1:07, 1:01, 1:00, :58
    2x(4x25 free variables)@:45 1=EZ-fast 2=fast-EZ 3=100 pace 4 EZ
    50 EZ

    3x(5x50) R1=free@1:15 R2=kick@1:30 R3=from dive good kick outs 1=8 fast strokes/kicks 2=10 fast strokes/kicks 3= 12 fast strokes/kicks 4=14 fast strokes/kicks 5=16 fast strokes/kicks
    100 EZ after every round

    Would like to have had enough time to start the next set but didn't. After calculating the yardage it was not as little as I thought.

    total 2400 yards
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  16. deceivingly difficult sprint conditioning

    by , September 22nd, 2012 at 03:14 PM (Mixing it up this year)
    I did not get around ot printing off the rest of this weeks workouts due to time constraints so I took an old workout I had in the car and used it (week 28).

    This was surprisingly difficult and I am sore and tired.

    1000 Warm up as 250 swim/250 pull/250 kick/250 swim

    6x50 burst fly + cruise free
    50 EZ

    3x thru w/snorkle & zoomers
    4x50@1:00 Free R1 held 40's R2&3 held 36's really laid in to the legs
    50@1:30 EZ

    100 EZ

    4x50@1:00 Free descend to 100 pace went 42, 40, 38, 37
    50 EZ
    4x50@1:00 Free descend to 100 pace went 41, 40, 39, 37
    50 EZ

    500 EZ mix of kick and swim w/zoomers

    total 3200 yards
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  17. LCM distance day but still need recovery

    by , September 21st, 2012 at 08:13 AM (Mixing it up this year)
    I will try doing sprints tomorrow at the Y in the short course pool. Today just seemed best to do distance even though I need another float day.

    Taper starts next week for my big fall meet.

    500 free
    500 kick w/zoomers
    4x400@7:00 w/paddles & bour descending went 6:26, 6:15, 6:08, 6:01 really wanted to go under 6 but couldn't get there today.

    400 EZ

    Total 3000 meters
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  18. Easy recovery day

    by , September 20th, 2012 at 11:30 AM (Mixing it up this year)
    I just floated around for 2500 yards today. Lots fo zoomers and snorkle work.
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  19. Pyramid of Pain is the correct name!

    by , September 19th, 2012 at 07:27 AM (Mixing it up this year)
    To get this workout in I needed to adjust the interval some on the 8x100@5:00 which was going to take too long, but I was surprised at the results.

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

    8x25@:45 burst + cruise 4 fast hands drill 4 kick
    100 EZ

    4x50@1:30 free w/mid pool flips even with the flips I managed to do these in :43
    200 EZ

    The Pyramid of Pain
    8x100@3:00 #4&5@4:00 free 70-80-90-100-100-90-80-70% effort went 1:28, 1:23, 1:18, 1:16, 1:16, 1:19, 1:20, 1:23 I think my distance conditioning kicked in on the way back down the pyramid
    200 EZ

    Total 2700 yards
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  20. Distance day and Monofin play

    by , September 18th, 2012 at 07:27 AM (Mixing it up this year)
    An interesting combination distance and monofin. Of course most of it was distance today. I have noticed I have lost my ability to hit that last 100 on 1:15 but this was the longer set and I need to build back up to it.

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

    15x100 Free w/paddles & bouy #1-5@1:35, #6-9@1:30, #10-12@1:25, #13-14@1:20 #15@1:15 needless to say I did not make the 1:15 at the end it was more like 1:18 which was as fast as I could go today. 1-9 held 1:25, 10-12 held 1:20, 13-15 held 1:18

    300 w/snorkle alt 50 kick/50 swim

    25 EZ
    monofin fun
    2x25 shooters
    2x25 fly this was weird but my stroke was closer to the surface with the monofin on
    2x25 dolphin on back
    25 EZ

    Total 3000 yards
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