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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. Easy float in the Bath Water Pool

    by , June 11th, 2011 at 03:52 PM (Mixing it up this year)
    Did not do too much today. Did some coaching of the masters swimmers and then the kids came in. I figure I would finish the week with an easy workout. Hoping my elbow will be better by next weekend at the meet.

    5x200@3:30 Free
    500 Free kick
    500 Broken

    Total 2000 yards
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  2. Oh my aching back

    by , June 10th, 2011 at 09:26 AM (Mixing it up this year)
    It is bad when you are walking up the stairs to the aquatic center and get a shooting pain in your back. Had to stop and wait a moment then continued on. You know what this means FLY!

    10x100@2:00 Free
    5x200@4:00 Fly w/fins 50 rt arm/50 lt arm/50 kick/50 swim
    5x100@2:00 Free w/fins rotational catch up (hands catch up at hips) my kids call this drill retarded penguin but I tell them we have to be politically correct on this.
    400 free kick w/fins
    100 free easy

    Total 3000 meters
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  3. Giving in to the slowness

    by , June 9th, 2011 at 08:31 AM (Mixing it up this year)
    Another day of no energy and so I gave in to the slowness. I will just do things to loosen up the back tomorrow and that is it.

    10x100@2:00 Free
    10x50@1:15 Fly drill alt skull drill/stone skipper by 50
    6x50@1:45 Free kick w/snorkle this was horrid but I could tell my hip is hurting too
    200 Breast kick
    500 Free easy

    Total 2500 meters
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  4. This week is just going thru the motions

    by , June 8th, 2011 at 08:28 AM (Mixing it up this year)
    Could not move, even my kick stunk! I know my lungs were having issues this morning and the allergies in the area are bad, but I am not sneezing or coughing or having any nasal problems I know of.

    I just hate feeling this tired in workouts and NO I won't take a day off until Sunday. Have to move my back in the mornings or the whole day is shot.

    Warmup was the only thing I did well on today.

    400@7:30 Free
    300@5:30 Free
    200@3:45 Free
    100@1:45 Free
    4x50@2:00 Free kick w/snorkle could not even do them in 1:30 (that is bad)
    200 Back kick w/fins
    200 Free rotational kick w/fins
    200 Back kick w/fins fashion model
    200 Free kidk w/fins & board
    500 Free w/snorkle & fins rotational catch up drill catch up at the hips not in front
    500 Free with 4 beat kick easy

    Total 3000 meters
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  5. Realy Slow and Sluggish today

    by , June 7th, 2011 at 08:39 AM (Mixing it up this year)
    My muscles are all tight and just not wanting to move.

    10x100@2:00 Free
    500 Free kick w/fins rotate with hips to get to breath
    5x200@4:00 Free w/paddles & snorkle and 4 beat kick
    400 Free kick w/fins moderate pace
    100 Free easy (this actually hurt as I had stiffened up using the kickboard)

    Total 3000 meters
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  6. No energy today and stroke felt bad

    by , June 6th, 2011 at 08:35 AM (Mixing it up this year)
    I just had no energy today but I still tried to do a sort of sprint workout. My stroke felt bad and my kick was not good.

    I also get annoyed when I am in a set and someone resets the clock so I don't know what I swam or what my real interval should be.

    1000 Free broken 1,2,3,4,1,2,3,1,2,1@:10R
    4x50@1:15 Free kick w/snorkle held 1:10's first one I was not sure about since someone reset the clock
    6x100@2:00 Back w/paddles held 1:51's
    200 Free kick vary the depth each 25 on 25 on surface/25 just below surface/25 deep
    5x100@2:00 Free sprint 15 meters into and out of the turn held 1:43's here, stroke did not feel fast
    500 Free broken w/snorkle 4,3,2,1@:10R

    Total 3000 meters
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  7. An easy Saturday with the girls

    by , June 4th, 2011 at 02:21 PM (Mixing it up this year)
    I managed to get in some leg work that was worth while.

    10x100@1:45 Free
    500 Free kick 25 kick at surface/25 kick just below surface/25 kick deep (deep kick is the toughest
    200 Free w/snorkle
    300 Free kick w/fins
    500 Free kick w/fins easy

    Total 2500 yards
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  8. The Friday Flyer is at it again

    by , June 3rd, 2011 at 09:21 AM (Mixing it up this year)
    The kids are all gone this weekend and I have been debating on going to Athens for the meet but then I did this workout. OUCH!!!

    Feels so good when it is over and the feeling of accomplishment is great.

    5x100@2:00 Free
    500 Fly w/fins in 8:43 not terribly fast by any means
    500 Free kick w/fins every 3rd 25 moderate
    5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 fast swim
    500 Free w/paddles & bouy moderate
    4x50 from block 20 meter breakouts then easy to end

    Total 3200 meters
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  9. My legs hurts GOOD!

    by , June 2nd, 2011 at 08:31 AM (Mixing it up this year)
    With all the leg work, the fat off my thighs had better GET LOST! Another hard day of leg work and easy arm day.

    I have given my arms a rest lately since my elbows have been stiff lately. Tomorrow I hope to focus more on the arms.

    10x100@2:00 Free w/4 beat kick
    10x50@:05R Free w/fins one arm at side other bent above surface, rotate with hips to breath (I have a problem letting the hips lead the rotation but still trying to get it right)
    10x50@1:15 Free kick w/fins went 1:05, 1:05, 1:05, 1:06, 1:10, 1:05, 1:06, 1:04, 1:03, 1:00 (this was tough without the extra rest)
    2x500@9:00 Free w/paddles & bouy concentrate on getting a good catch

    Total 3000 meters
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  10. Day of drills, I am so uncoordinated

    by , June 1st, 2011 at 08:26 AM (Mixing it up this year)
    I just got my evaluation from Dr. G. back and desided to work on the drills he recommended. I am so uncoordinated at some of these.

    I can't believe I got the milage in today with all the drill work. Probably due to the use of the fins.

    500 Free
    10x50@:05R Free kick w/fins arms at side rotate from hips slowly, catch breath on every side
    10x50@:05R Free w/fins one arm at side other bent above surface, rotate with hips to breath (don't know if I was doing this one correctly)
    10x50@:05R Free w/fins & snorkle reverse catchup drill catch up is when both hands are at the hips (totally uncoordinated on this one because I am so used to catchup in front)
    10x50@:05R Free w/fins & snorkle watch hand entry and pull pattern, establish good catch and then pull straight back
    300 Fly kick w/fins from upper abs
    200 Free easy

    Total 3000 meters
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  11. Nice to be back to Long Course and a cold pool!

    by , May 31st, 2011 at 08:33 AM (Mixing it up this year)
    Even though the pool temp seemed about 81 it is colder than the Y pool is. And of course it is LONG COURSE!!!!!

    The kicking set without fins takes a long time for me but I am getting better at it already. Can't wait until I can drop the interval comfortably.

    500 Free
    5x100@1:45 Free (did not have any speed, just made them)
    5x100@3:00 Free kick w/snorkle went 2:37, 2:21, 2:13, 2:07, 2:01 (for some reason it takes me a while to get my legs moving)
    5x200@3:30 Free w/paddles & bouy #1-4 alternate breathing, #5 fast (2:58 not good in my book)
    500 Free broken as 4,3,2,1@:15R

    Total 3000 meters
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  12. Memorial Day workout EASY

    by , May 30th, 2011 at 09:35 PM (Mixing it up this year)
    The water at the Y was 85, way too hot for a serious workout of any kind.

    10x100@1:45 Free
    300 Breast kick w/brfins
    200 Free w/fulcrums
    10x50@1:00 Breast pull w/fins
    5x100@:15R odds swim/evens kick

    Total 2500 yards
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  13. Gave myself an EASY day

    by , May 28th, 2011 at 08:22 PM (Mixing it up this year)
    Since my elbow hurts and I know I have really worked the legs lately I made today an easy day. Especially since the water at the Y was 84 and I have been used to 77. Big difference.

    Today I also stopped to talk a few times to some of the other swimmers.

    1000 Free as 200 swim/pull/swim/kick/swim
    10x100@2:00 Fly w/fins as 25 skull drill/25 rt arm/25 lt arm/25 swim
    500 Kick w/fins by 100 free/fly/free/fly/free
    500 Free easy

    Total 3000 yards
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  14. Kick your buns off!

    by , May 27th, 2011 at 09:27 AM (Mixing it up this year)
    As the title indicates I kicked my buns off! I hope, After seeing me from the back end in the SwimFest Open Water pictures. Yickes!

    Another great kick set, even better than yesterday.

    10x100@1:50 Free
    10x50@1:30 Free kick w/snorkle went 1:13, 1:10, 1:06, 1:05, 1:05, 1:03, 1:03, 1:03, 1:00, :56
    10x50@1:15 Fly drill w/fins alternate skull and underwater recovery (this was to loosen up my back)
    2x400@8:00 Free went 7:09, 6:38
    200 Free EASY

    Total 3000 meters
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  15. Kick your buns off!

    by , May 27th, 2011 at 09:27 AM (Mixing it up this year)
    As the title indicates I kicked my buns off! I hope, After seeing me from the back end in the SwimFest Open Water pictures. Yickes!

    Another great kick set, even better than yesterday.

    10x100@1:50 Free
    10x50@1:30 Free kick w/snorkle went 1:13, 1:10, 1:06, 1:05, 1:05, 1:03, 1:03, 1:03, 1:00, :56
    10x50@1:15 Fly drill w/fins alternate skull and underwater recovery (this was to loosen up my back)
    2x400@8:00 Free went 7:09, 6:38
    200 Free EASY

    Total 3000 meters
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  16. Sweet Success!

    by , May 26th, 2011 at 08:34 AM (Mixing it up this year)
    For most of you good swimmers out there kicking may not be a problem but for me it has always been a weakness. I have a tough time in short course breaking 1 minute on a 50 free kick more than once, well at the end of a set long course I popped off a :59! Sweet! The rest of the workout was not as good but I can say I accomplished something major today.

    1000 Free broken @:10R 1,2,3,4,1,2,3,1,2,1
    10x50@1:30 Free kick w/snorkle good body position went 1:21, 1:21, 1:20, 1:18, 1:15, 1:09, 1:06, 1:05, 1:03, :59 I did not intend to descend this is just kind of happened
    5x100@1:45 Free w/paddles & bouy focus on the catch moderate speed
    200 Free w/fulcrums easy
    5x50 from a dive 15 meter sprints then easy free rest of the lap went 3 free 2 fly could not seem to get arms moving fast enough on these
    50 Free EASY

    Total 2500 meters
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  17. Fairly strong today

    by , May 25th, 2011 at 08:38 AM (Mixing it up this year)
    Most of my normal shoulder and elbow issues seem to be resolving themselves at the moment. Hopefully the stroke changes are the reason for the improvement.

    5x200@4:00 Free
    200 Free kick w/board hard time getting moving
    5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 swim not to fast today
    200 Free kick w/snorkle legs really burning on this one
    5x100@1:45 Free w/paddles & bouy
    100 Free EASY w/minimum 4 beat kick

    Total 3000 meters
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  18. Short workout today

    by , May 24th, 2011 at 08:21 AM (Mixing it up this year)
    Running late for practice and with the kicking with no fins that takes time for a non kicker like me.

    There is so much I want to work on after swimfest where to start.

    10x100@2:00 Free concentrate on getting a good catch and keeping a minimum 4 beat kick
    200 Free kick w/board
    100 Back pay attention to the pull
    200 Back kick streamline
    100 Back pay attention to the pull
    200 Free kick w/snorkle really push this one
    100 Free w/fulcrum just to try it out
    100 Free easy w/minimum 4 beat kick

    Total 2000 meters
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  19. Learned so much at SwimFest now its time to apply it

    by , May 23rd, 2011 at 08:31 AM (Mixing it up this year)
    I have not gotten the full evaluation and recommendations for my velocity testing but I did work on the things we breifly went over. Like my lack of power in my kick, form was good just need to build it up. For my stroke I was missing a good part of the catch so I made the changes and wow what a difference. I haven't held times like those since 3 years ago.

    1000 Free as 200 s/p/s/k/s
    10x100@1:45 Free w/paddles & bouy concentrate on the start of the catch was holding 1:35-1:32's(later) with minimal effort
    10x50@1:30 Free kick was able to hold about 1:22's this is my area of focus for the next few weeks.
    300 Free w/snorkle concentrate on getting a good catch and maintaining a 4 beat kick minumum
    200 Free easy with a kick and still work the catch

    Total 3000 meters

    Did roughly 2 miles yesterday between all the bouy swimming and the mile across Lake Peachtree
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  20. Another long course sprint attempt

    by , May 20th, 2011 at 02:37 PM (Mixing it up this year)
    What I thought was going to be a lack luster day in the pool turn out ok. I found it hard to get started with the sprint but for some reason after I did the turn I came off the wall with a vengence. I would call it more like a sprint 15 than 30 meters.

    1000 Free as by 200 swim/pull/swim/kick/swim
    500 Free kick w/fins moderate
    4x[2x100@2:00 Free sprint from 15 meters into turn and 15 meters out easy for the rest of the 100
    ....[1x100@3:00 Back easy
    300 Free easy w/snorkle

    Total 3000 meters

    Made it to the Dolce Hotel in Peachtree City now and am relaxing for a bit. Going to get some snacks then rest till the meeting tonight.
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