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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. Do what feels good

    by , March 19th, 2011 at 03:27 PM (Mixing it up this year)
    Saturday with the girls, I only had Sandra and Harlee today so we did alot of fly work.

    10x100@1:45 Free
    300 Breast kick w/brfins
    2x100@:15R Breast w/brfins & paddles
    500 Free kick w/fins
    500 Fly w/fins broken 1,2,3,4,1,2,3,1,2,1
    20x25 Fly Drills w/fins

    Total 3000 yards
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  2. They let me in the cold pool YEAH!!!

    by , March 18th, 2011 at 08:48 AM (Mixing it up this year)
    No bath water for me today. Got to change my workout to make it harder.

    1000 Free 200 swim/pull/swim/kick/swim
    5x200@3:00 Free w/paddles & bouy desc went 2:50, 2:48, 2:45, 2:43, 2:39
    500 Free kick w/fins every 3rd 25 fast
    5x100@1:45 Fly w/fins as 25 rt arm/25 lt arm/25 kick/25 sprint
    500 Free every 3rd 25 back

    Total 3500 yards
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  3. What possessed me... my legs are itching now

    by , March 17th, 2011 at 07:25 AM (Mixing it up this year)
    I decided to do breaststroke today and usually after alot of leg work like in breaststroke I guess I am getting the circulation going good so my legs itch now.

    500 Free broken 1,2,3,4,1,2,3,1,2,1
    5x100@1:40 Free
    500 Breast kick w/brfins
    10x50@1:00 Breast pull w/paddles & fins get the fly motion into it
    200 Breast drill 3 quick shruggs then 3 long glides alternate
    2x50@1:10 Breast
    100 Breast kick
    100 Breast
    500 Free every 3rd 25 breast skull drill

    Total 3000 yards

    I am dreading tomorrow since the cold pool is closed for a meet, the only option is the warm pool tomorrow. BATH WATER here I come, I'll have to find my rubber ducky.
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  4. Feeling fairly fast these days

    by , March 16th, 2011 at 07:30 AM (Mixing it up this year)
    Don't know if it was the 3 days of no swimming or the compex unit helping, but I am recovering better.

    5x200@3:30 Free
    5x100@1:45 Fly kick w/fins on back
    5x100@1:30 Free kick w/fins & board
    10x50@1:00 Fly w/fins as 25 skull drill/25 fast
    5x100@1:30 Free w/paddles, bouy & tempo trainer held 1:20's
    3x100@1:40 Free easy
    200 Free long and loose distance per stroke

    Total 3500 yards
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  5. Good Backstroke work

    by , March 15th, 2011 at 07:30 AM (Mixing it up this year)
    Today I did manage a good workout with lots of effort.

    600 Free
    400 IM as drill fly, pull back, kick breast, swim free
    5x100@1:45 Back w/paddles & bouy
    500 Free kick w/fins 25easy/25mod/25fast
    5x100@1:30 Back w/fins as 50kick/50swim held 1:20's
    7x100@1:30 Free w/paddles & bouy & tempo trainer held 1:21's
    300 Free EASY

    Total 3500 yards
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  6. No Equipment with me

    by , March 14th, 2011 at 07:21 AM (Mixing it up this year)
    After an 8 hour drive yesterday I am back to the normal grind. I really still need more sleep but that will wait. I went to get my equipment bag out of the car and my husband had unpacked my car and put it in the house. I had to borrow a kickboard and pull bouy

    10x100@1:45 Free was able to hold right under 1:29s
    10x50@1:15 Free new skull drill I learned I like to try things out before I assign it to the kids I coach
    5x200@3:00 Free w/bouy
    200 Free kick
    200 Free with 4 beat kick
    100 Free EASY

    Total 3000 yards
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  7. Swimming with Skippy

    by , March 10th, 2011 at 09:02 PM (Mixing it up this year)
    Went to practice at Dynamo this morning and shared with Skippy. Good workout. Glad the day went the way it did because we could have ended up stuck inthe traffic mess instead of trying to figure a way around it in time.

    Truck accident leaving dead chickens on the highway closed down I75 today just south of the Tennessee line.

    400 Free
    8x50@1:00 Free drill high elbow delay
    4x[1x50@:10R IM order
    ....[1x75@:10R Free push
    9x100@1:30 Free every 3rd one Back w/paddles & bouy
    1x100@1:30 Free
    2x100@1:25 Free
    1x100@1:30 Free
    2x100@1:20 Free
    1x100@1:30 Free
    2x100@1:20 Free
    100 Free to get heart rate down
    5x100@2:00 Fly as 25rt arm/25lt arm/25 kick/25 fast w/fins
    3x100@:10 Free easy

    Total 4000 yards
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  8. The lopsided stroke

    by , March 9th, 2011 at 07:32 AM (Mixing it up this year)
    Today reminded me of how my left arm is so much stronger than my right arm. Still about 5 seconds difference between them on a 1 arm 50 yard swim.

    1000 Free as 50,100,150,200,200,150,100,50@:10R
    5x50@1:00 Free Right arm only w/paddle just barely made them
    5x50@1:00 Free Left arm only w/paddle made with 5 seconds to spare or more
    5x50@1:00 Free full stroke w/paddle on rt arm only 4 kicks on the paddle hand
    5x50@1:00 Free full stroke w/paddle on lt arm only 4 kicks on the paddle hand
    500 Free kick w/fins as 25easy/25mod/25fast
    5x100@1:30 Back kick w/fins held 1:25's
    500 Free broken w/snorkle nice and easy

    Total 3500 yards

    Heading to Atlanta tonight and hope to swim at Dynamo in the morning then on to Nashville for Age Group Sectionals.
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  9. Gas is getting so expensive

    by , March 8th, 2011 at 07:33 AM (Mixing it up this year)
    Had to fill up my tank this morning and got so when it took almost $40 to fill up.

    Well one more day then off to Nashville for Age Group Sectionals with my swimmer.

    500 Free as 50,100,150,200@:10R
    10x50@:50 Free
    500 Free kick w/fins as 25 easy/50 moderate
    5x100@1:45 Fly w/fins as 25rt arm/25lt arm/25 kick/25 sprint
    5x100@1:40 w/paddles & bouy as 50free/50back
    5x100@1:30 Free w/paddles, bouy & tempo trainer. That tempo trainer really helps me keep my pace held 1:19's
    300 Free w/snorkle
    200 Free easy

    Total 3500 yards
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  10. 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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  11. 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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  12. 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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  13. 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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  14. 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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  15. 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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  16. 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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  17. 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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  18. 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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  19. 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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  20. 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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