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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. New Toy to play with

    by , March 7th, 2011 at 07:41 AM (Mixing it up this year)
    Today I found myself trying to figure out my tempo trainer. I think I still am alittle off but will figure it out.

    1000 as 200 swim/pull/swim/kick/swim
    300 Breast kick w/brfins
    4x50@1:00 Breast w/brfins
    10x50@1:00 Free w/tempo trainer resetting and resetting in between
    5x100@1:30 Free w/tempo set at 1.00 w/paddles & bouy this was alittle bit challenging but managed to keep up and ended up holding 1:20, 1:21, 1:19, 1:19, 1:19
    2x200@:30R Free w/snorkle
    200 Free easy

    Total 3100 yards
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  2. A short one

    by , March 5th, 2011 at 08:44 PM (Mixing it up this year)
    Today I only had a short time to swim before the kids meet.

    10x100@1:40 Free
    500 Free w/fins kick every 3rd 25 fast
    5x100@1:30 Free w/paddles & bouy

    Total 2000 yards
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  3. The Friday Flyer

    by , March 4th, 2011 at 09:50 AM (Mixing it up this year)
    Long Course of course and you know what that means.... got to scare people out of my lane.

    1000 Free broken 1,2,3,4,1,2,3,1,2,1@:10R
    500 Free kick w/fins every 3rd 25 fast
    5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 FAST
    5x100@1:45 Free w/paddles & bouy good pace
    200 Free easy

    Total 3200 meters
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  4. Where did today come from?

    by , March 3rd, 2011 at 07:51 AM (Mixing it up this year)
    I could not believe my swim this morning SPEED! Where did it come from? My muscles in my shoulders were still sore from using my Compex Stimulator 2 days ago yet I was able to sprint.

    10x100@1:45 Free held 1:25's which is very fast for me for a warm up pace
    500 Free kick w/fins as 25easy/25mod/25fast
    10x50@1:00 Free w/fins every 3rd one Sprint on the sprints held 29's great for me
    5x200@3:00 Free w/paddles & bouy went 2:52, 2:48, 2:44, 2:38, 2:33
    500 Free broken 1,2,3,4,1,2,3,1,2,1 easy

    Total 3500 yards
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  5. Getting Back to it

    by , March 2nd, 2011 at 07:23 AM (Mixing it up this year)
    After working last night with system crashes I was tired but still dragged myself in to swim. Too painful in the long run not to.

    400 Free
    4x100@1:40 Free
    4x50@:50 Free
    500 Free kick w/fins as 25easy/25mod/25fast
    5x100@1:30 Back kick w/fins
    3x200@3:30 Back w/paddles & bouy
    400 Free w/snorkle as 100swim/50kick/100swim/50kick/100 swim
    500 Free easy every 3rd lap Back

    Total 3500 yards
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  6. Distance work

    by , March 1st, 2011 at 07:30 AM (Mixing it up this year)
    As my kids would say BORING but I actually enjoy boring workouts and can challenge myself with them

    500 Free broken 1,2,3,4,1,2,3,1,2,1
    10x200@3:00 Free w/paddles & bouy went 2:52, 2:51, then held 2:44 for 6, 2:41, 2:40
    focused on stroke mechanics and getting a full follow thru on the left arm
    500 Free kick w/fins every 3rd 25 moderate
    500 Free w/snorkle as 200 swim/100 kick/100 swim/50 kick/50 swim maintaining a minimum 4 beat kick which is hard for a natural 2 beat kicker like me



    Total 3500 yards
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  7. Back to the grind with some evil stoking

    by , February 28th, 2011 at 07:32 AM (Mixing it up this year)
    Tired from coaching this weekend but it was great Sandra did really well.

    We diddn't have a clock for the first part of the workout the first set I did using my wrist watch.

    10x100@1:45 Free
    500 Breast kick w/brfins
    5x100@:10R back kick w/fins burn thighs burn
    10x50@1:00 Breast pull w/paddles & fins use dolphin motion
    500 Free every 3rd lap FAST Breast
    5x100@1:40 Free #1-4 with min 4 beat kick # 5 normal 2 beat

    Total 3500 yards
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  8. did not get to post yesterday

    by , February 27th, 2011 at 07:50 PM (Mixing it up this year)
    Managed to get a quick swim in before the warmups for the kids state meet. only 2000 yards then off to coach. I AM TIRED!

    They did an awesome job.

    1000 Free as 200 swim/pull/swim/kick/swim
    3x200@4:00 Fly as 50 rt arm/50 lt arm/50 kick/50 swim w/fins
    200 free kick w/fins
    200 free easy

    Total 2000 yards.
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  9. For once the young kid showed up!!!!

    by , February 25th, 2011 at 09:18 PM (Mixing it up this year)
    I felt great this morning. Nice strong and so loose. Time for 14 & Under States! They did let masters swim first.

    400 Free
    4x100@1:40 Free
    4x50@1:00 Free
    12x25@:30 IM order 3 times
    2x100@:45R Free FAST
    4x100@1:40 Free
    4x50@1:00 Choice
    2x200@3:30 Free
    8x25@:30 IM order 2 times
    400 Free w/paddles & bouy
    500 Free every 3rd lap 1 arm fly
    100 Free easy

    Total 3700 yards
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  10. Who let the old lady in?

    by , February 24th, 2011 at 07:33 AM (Mixing it up this year)
    The old lady I am refering to is actually ME. I felt sooooo sore and old and decrepid today. Barely able to move yet by the end not too bad.

    I was going to do the 200's on 3:00 or 3:15 but I could even make the first one so I settled for 3:30. But I do have to say even when I feel bad I still push.

    I have a 12 year old swimmer who has been really lazy lately and is having issues with her younger brother (9) beating her because he is working harded.

    Last night she comes in with a jammed finger and can't swim. It is 2 days before states. We all think she is just milking it not to have to practice so when I told her if she couldn't dive in due to the pain I would replace her on the relay she was torn.

    Her mom will take her to the doctor today for an X-Ray and an official verdict so that we can make a decision if she will swim. If she magically gets 100% I will still bring my backup swimmer for one of the relays since this girl is putting us thru all of this. The other 3 have worked so hard.

    1000 Free as 200swim/pull/swim/kick/swim
    500 Free kick w/fins & board
    500 Back kick w/fins
    5x200@3:30 w/paddles & bouy as 100 free/100 back went 3:15, 3:07, 3:03, 2:56, 2:51
    500 Free easy every 3rd lap 1 arm fly to loosen back

    Total 3500 yards
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  11. What evil was I thinking

    by , February 23rd, 2011 at 07:23 AM (Mixing it up this year)
    If I use the word evil you know I mean breaststroke. Boy did I work on it today. Felt good for all of it.

    10x100@1:45 Free
    500 Breast kick w/brfins worked this
    10x50@1:00 Breast pull w/fins use dolphin motion but not a deliberate kick worked these
    10x100@1:30 Free w/paddles & bouy held 1:25's relaxed
    500 Free easy every 3rd lap strong Breast

    Total 3500 yards
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  12. Fast pool and fast practice

    by , February 22nd, 2011 at 07:37 AM (Mixing it up this year)
    Good workout today. Glad to be back in the water. I hate the fact my normal pool closes on government holidays. That is the time most people want to actually use the pool.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd lap moderate
    10x100@1:45 Fly w/fins as 25 rt arm/25 lt arm/25 kick/25 fast
    10x100 Free w/paddles & bouy #1-4@1:30, #5-7@1:25, #8-9@1:20, #10@1:15 made all but the last went 1:25, 1:25, 1:25, 1:24, 1:19, 1:20, 1:18, 1:17, 1:18, 1:16
    500 Free easy every 3rd lap 1 arm fly

    Total 4000 yards
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  13. Quiet Saturday at the Y pool

    by , February 19th, 2011 at 03:14 PM (Mixing it up this year)
    Most of the kids did not come today. It was nice to just have 2 swimmers to work with. Hot water as usual.

    One of my former swimmers was there too, as thin as ever. She is looking more and more anorexic every time I see her.

    10x100@1:45 Free
    500 Free kick w/fins just seeing if my toe could handle being in the fins
    5x100@1:45 Fly w/fins as 25 rt arm/25 lt arm/25 kick/25 swim
    5x200@3:00 Free w/paddles & bouy went 2:52, 2:45, 2:45, 2:45, 2:39

    the rest of this was with the kids
    500 Free broken 1,2,3,4,1,2,3,1,2,1
    20x25 Fly drills

    Total 4000 yards
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  14. LCM Disappointment

    by , February 18th, 2011 at 08:31 AM (Mixing it up this year)
    I was expecting LCM but got SCY this morning. Managed to salvage with a distance workout.

    10x100@1:45 Free
    5x100@3:00 Free w/paddles & bouy desc 1-5 went 2:51, 2:49, 2:45, 2:39, 2:35
    1000 Free broken after each 100 for :10 time minus rest was 14:01
    200 Back
    200 Free
    200 IM drill
    200 Free
    200 Free easy

    Total 4000 yards
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  15. Nice mix today still no fins though

    by , February 17th, 2011 at 07:30 AM (Mixing it up this year)
    It may be a few weeks before I can were fins again. Or I might just try taping up my toes this Saturday and see how it goes.

    Still felling fairly strong this week. I have been experimenting with the Compex muscle stimulator and it is great!

    50,100,200,300,200,100,50@:10R Free
    10x100@2:00 IM as fly drill(1 arm), pull back, kick breast, swim free 1st 3 were 1:52ish then dropped to 1:45's on the rest once my free felt stronger
    5x100@1:30 w/paddles & bouy as 50 free/50back really strong on these holding 1:25's
    500 Free w/snorkle as 100sw/100k/100sw/100k/100sw
    200 Free EASY

    Total 3200 yards
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  16. Distance focus today and yes a new toy!

    by , February 16th, 2011 at 07:46 AM (Mixing it up this year)
    Since my big toe is still keeping the fins off for a while my new toy will help supliment some of the work load. I broke down and got the Compex muscle stimulator. With all the issues I have I figure I can make double sure I warm down by using the unit to do active recovery. I am still learning about it but so far it is great.

    1000 Free as 100 swim/pull/swim/kick/swim
    3x500@8:00 Free w/paddles & bouy descend 1-3 went 7:07, 7:00 and 6:41
    200 Breast kick
    300 Free easy
    200 Fly drill 1 arm alt rt/lt
    300 Free easy

    Total 3500 yards
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  17. Had to give up the fins for today

    by , February 15th, 2011 at 07:35 AM (Mixing it up this year)
    I tried using them but my big toe which has a split nail hurt way too much to use them today so I had to change the workout mid stream.

    500 Free broken 1,2,3,4,1,2,3,1,2,1
    500 IM broken 1,2,3,4,1,2,3,1,2,1 1's fly, 2's back, 3's breast, 4's free
    200 Back kick w/fins
    200 Breast Kick
    6x50@1:00 Free w/paddles 25 rt arm/25 lt arm
    6x50@1:00 Back w/paddles 25 ft arm/25 lt arm
    5x100@1:45 Free held 1:25's long and loose
    500 Free w/snorkle every 3rd lap breast skull

    Strange thing I noticed about my one arm swims, my backstroke was faster than my freestyle. Go figure.

    Total 3000 yards
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  18. Back to the Grind

    by , February 14th, 2011 at 07:36 AM (Mixing it up this year)
    Even after getting home so late I got up and headed to the pool. Still had some good speed today.

    5x100@3:30 Free holding 3:00
    5x100@1:30 Free kick w/fins held 1:23's
    200 Fly kick on back w/fins work the abs
    300 Breast kick w/brfins
    Burn legs burn they appeared to be missing from my swims this weekend
    5x100@1:30 Free w/paddles & bouy went 1:24, 1:23, 1:21, 1:23, 1:20
    5x100@1:25 Free w/paddles & bouy went 1:21, 1:22, 1:20, 1:19, 1:17
    500 Free EASY every 3rd lap back

    Total 3500 yards
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  19. Day 2 - got home to late to post

    by , February 14th, 2011 at 07:31 AM (Mixing it up this year)
    Surprising day today started off very sore from doing the Brute Squad events on Saturday but got looser as the day progressed.

    100Fly was about normal but not great
    50 Back was ball park too
    200 Back was a season best with a 2:48
    200 IM was another season best with a 2:49
    50 Free lead off on the relay was a 29.8 better than Saturday.
    50 Back in the other relay was 38.46 better than my earlier time and I just got out of the water from the 50 free.

    Overall a good meet and I am motivated again thanks to my Georgia Masters Teammates!
    Total 1850 yards
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  20. Day 1 - A Tough One

    by , February 12th, 2011 at 09:23 PM (Mixing it up this year)
    Had a meet today. I had taken Friday off to catch up on my sleep and it paid off for me today. Overall a good day of swims.

    1650 Free went 22:11.94 (20 seconds slower than last year) started out with a few 41's but got faster as I went along. I need to work my distance again.

    200 Fly was next with a 3:15.04 which is about normal for me. Just don't like getting beat by someone doing butterfrog and I can't bring myself to do it.

    50 Fly was a little fast than I wanted to go at 35.23 and I had the 400 IM right after. My teammate John Ziegler was going to be next to me in the 400 IM and I was not going to let him beat me like he did on the 200 fly.

    400 IM was a season best 6:01.90. I knew I needed to crank the back and get ahead of John because he is strong breaststroker and I am so lame in breast. He never caught up to me! Came back in a 1:16 on the free.

    Finished off with a 50 Free on the realy in 30.38. I WAS TIRED!

    Total 4100 yards with warm ups and warm downs
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