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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. Another painful day but it does get better

    by , January 13th, 2011 at 07:28 AM (Mixing it up this year)
    Today was worse than yesterday. During my warmup flipturns hurt really bad for the first 5 100's then I seemed to loosen up. What would I do without swimming to keep me loose.

    I have a kids meet this weekend don't know how stiff I will be but I will do the best I can with where I am at on those days.

    10x100@1:45 Free slower interval due to pain level did hold 1:30's once my back loosened up but was at 1:35 for the first 5
    500 kick w/fins alt by 100 fr/fly
    10x50@1:00 Breast pull w/fins & paddles get that dolphin motion in to loosen up the back
    300 Breast kick w./brfins
    4x50@1:00 Breast
    4x50 from dive fast breakouts then easy
    300 Free easy

    Total 3000 yards
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  2. Oh my aching back

    by , January 12th, 2011 at 07:43 AM (Mixing it up this year)
    I know I need to get to the chiropracter some time soon but I really don't like the expense. I have noticed my right leg is shorter at the moment than the left, a clear indication a chiropractor is needed.

    So today to solve the back problems.....BUTTERFLY!!!

    50,100,200,300,200,100,50@:15R Free
    500 Free kick w/fins 25easy/25mod/25fast
    5x200@3:30 Fly w/fins as 50rt arm/50lt arm/50 kick/50 fast swim held all around 2:58
    3x200@3:00 Free w/paddles & bouy went 2:46, 2:37, 2:35
    4x50 free from dive breakout speed then easy
    300 Free easy w/snorkle

    Total 3600 yards
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  3. 2 sick at home and trying to stay healthy

    by , January 11th, 2011 at 09:29 AM (Mixing it up this year)
    I have 2 kids at home with the flu and I am trying not to catch it. Just not in the mood and didn't really have anything planned so I winged it.

    500 Free every 3rd lap breststroke skull
    5x100@1:45 free to back 4fr,3fr/1bk, 2fr/2bk.1fr/3bk, 4bk
    300 Breast kick w/brfins
    200 Breast w/brfins
    500 Fly w/fins drills by 100 1arm, kick on back, dolphin kick under water with board, 1 arm, kick on back
    8x50 from block breakout speed then easy
    5x100@1:30 Free w/paddles & bouy
    200 Free

    Total 3100 yards
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  4. Back on track but....

    by , January 10th, 2011 at 07:33 AM (Mixing it up this year)
    Those aches and pains are really getting annoying. Getting old stinks but I guess it beats the alternative at this point.

    10x100@1:40 Free last 5 got alot faster than normal
    500 Free kick w/fins as 25easy/25mod/25fast
    500 kick w/fins alternate by 100 fly/back
    10x100@1:30 Free w/paddles & bouy desc 1-5, 6-10 went 1:23, 1:22, 1:21, 1;21, 1:20, 1:27, 1:25, 1:22, 1:20, 1:17
    4x50 free from block sprint first 15meters then easy
    100 Free
    100 back
    200 free

    Total 3600 yards
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  5. A warm pool and more kids

    by , January 8th, 2011 at 06:10 PM (Mixing it up this year)
    The pool was on the hot side but I managed to swim well today.

    10x100@1:40 Free
    500 Free kick w/fins every 3rd fast
    5x100@1:30 as 50Free/50Back w/paddles & bouy
    300 Breast kick w/brfins

    worked with the kids for an hour then finished up

    200 Free easy
    4x25 fly

    Total 2600 yards
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  6. LCM you know what that means...FLY

    by , January 7th, 2011 at 08:17 AM (Mixing it up this year)
    Had no energy but forced myself to push hard anyway. Not too bad.

    3x400@7:30 Free
    500 Free kick w/fins every 3rd 25 fast
    5x200@4:00 Fly w/fins as 50rt arm/50lt arm/50 kick/50 fast the fast did not feel fast went 3:29, 3:30,3:25, 3:26, 3:25
    5x100@4:00 Free 35 easy/30 fast/35 easy sprint from red line at 15 meter mark to wall and back out
    200 Free w/snorkle
    100 Free easy

    Total 3500 meters
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  7. Really wanted to sleep in this morning

    by , January 6th, 2011 at 08:47 AM (Mixing it up this year)
    I knew I needed to swim regardless of how much I wanted that extra sleep.

    1000 Free as 200swim/pull/swim/kick/swim
    500 Free drills w/fins mix it up by 100
    500 Free kick w/fins every 3rd 25 fast feel the burn
    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 one held 1:25 on 1-4, 1:20's on 5-7, then 1:18, 1:19, 1:17
    300 Free w/snorkle
    100 Back easy
    100 Free easy

    Total 3500 yards
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  8. Felt good today

    by , January 5th, 2011 at 07:37 AM (Mixing it up this year)
    Overall I have to say I felt fairly good today. Only my lower back and ankle where stiff at the start. After the first 300 of warm up felt good all over.

    100,200,400,200,100@:10R Free
    500 Free kick w/fins as 25easy/25mod/25fast
    500 Back kick w/fins fast pace make legs burn
    5x100@1:30 pull w/paddles & bouy as 50Free/50Back held 1:25-1:26
    5x100@1:45 Free to Back #1 4free #2 3free/1back #3 2free/2back #4 1free/3back #5 4back
    held good pace on this #5 was a 1:35
    200,100,100,100@:05 Free EASY

    Total 3500 yards
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  9. Slow and steady

    by , January 4th, 2011 at 07:40 AM (Mixing it up this year)
    Just have no real motivation right now but I know I have to swim even if I am not motivated. Maybe it is always having something that hurts, a shoulder, an elbow, a knee or an ankle.

    I have been putting it off but I think it is time for a GOOD DEEP TISSUE MASSAGE or two or three. Then I can feel like I can push myself more, till then this will have to do.

    10x100@1:40 Free
    5x100@1:30 Back kick w/fins just barely made these
    500 Free kick w/fins as 200easy 50 build 100 easy 50 build 50 easy 50 build
    5x200@3:00 Free w/paddles & bouy as #1 200easy #2 50 hard 150 easy #3 100 hard 100 easy #4 150 hard 50 easy #5 200 hard
    went 2:55,2:51, 2:47, 2:41, 2:36
    500 Free w/snorkle as 200swim/100kick/100swim

    Total 3500 yards
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  10. Still swam despite queazy feeling

    by , January 3rd, 2011 at 07:44 AM (Mixing it up this year)
    I think I drank too much coffee yesterday. Couldn't sleep and had a queazy feeling this morning. Just praying I didn't throw up.

    1000 Free as 200 swim/pull/swim/kick/swim (no clock at this time)
    500 Free kick w/fins every 3rd 25 fast
    10x50@1:00 Breast pull w/fins & paddles legs just trailing
    300 Breast kick w/brfins
    4x50@1:00 Breast
    3x200@4:00 Free w/snorkle over kick arms easy
    200 Free pull w/bouy
    200 Free easy

    Total 3500 yards
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  11. Year End Swim

    by , December 30th, 2010 at 09:14 AM (Mixing it up this year)
    This was the big year end swim and it was good and strong

    100x50@:55 Free #13-100 w/paddles & bouy

    Total 5000 meters

    100 Free in warm pool

    Total 100yards
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  12. Another day of leg work

    by , December 29th, 2010 at 07:36 AM (Mixing it up this year)
    I know my shoulders will get over used tomorrow so I am giving them a rest again. Now my legs are just so itchy after workout. I guess I got the blood moving in them for once.

    10x100@1:40 Free
    500 Free kick w/fins & board 25easy/25mod/25fast
    5x100@:05R Free kick w/fins as 50 rt side/50 lt side
    10x100@:05R Free w/snorkle odds swim/evens kick
    200 Free EASY in the warm pool

    Total 3200 yards
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  13. Legs, Legs, Legs...

    by , December 28th, 2010 at 07:34 AM (Mixing it up this year)
    Gave the shoulders some what of a rest, just light easy swimming and LOTS of kick. Normally I drag my legs and for warmup I actually tried to maintain a 4 beat instead of a dead(2)beat kick.

    5x[1x100@1:45 Free
    ....[1x200@3:30 Free

    500 Free kick w/fins as 25easy/25moderate/25fast
    5x100@:05R Back Kick drills w/fins #1 fashion model, #2 arms perpendicular, #3 streamline, #4 partial recovery, #5 streamline
    200 Free w/snorkle maintain a good 4 beat kick
    200 Free kick w/snorkle
    200 Free w/snorkle maintain a good 6 beat kick

    moved to warm pool for the warm down to see if the temperature will help loosen the shoulders
    400 Free easy and loose

    Total 3500 yards
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  14. Still had snow on the car

    by , December 27th, 2010 at 07:37 AM (Mixing it up this year)
    I drove from north of Atlanta to Fleming and this morning I was getting looks as I pulled in to the Aquatic Center with SNOW still on the top of my car.

    1000 Free as 200 swim/pull/swim/kick/swim had no pace clock yet
    500 Free w/fins every 3rd fast
    10x50@1:00 Fly w/fins as 25 skull drill/25 swim keep breathing low to water
    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 one 1:25, 1:23, 1:22, 1:20, 1:20, 1:19, 1:18, 1:17, 1:16, 1:16
    3x100@:10R Free w/snorkle #1&3 swim, #2 kick
    200 Free EASY

    Total 3500 yards
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  15. Yesterdays workout

    by , December 24th, 2010 at 10:34 AM (Mixing it up this year)
    I have limited wireless for the next few days based on who evers wireless I can jump on at my inlaws house.

    Yesterdays workout was long course and was a good one.

    10x100@1:50 Free
    500 Free kick w/fins
    3x400@7:00 Free w/paddles & bouy descend went 6:37, 6:24, 6:12
    400 Free w/snorkle & fins 50 kick good body and head position second 50 add arms keeping body position same alternate

    Total 3100 meters
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  16. Same old, same old

    by , December 22nd, 2010 at 07:36 AM (Mixing it up this year)
    Just a nice easy swim, still trying to nurse my shoulders, elbow and ankle. All were acting up today. I know you might be asking why FLY? It is actually not as bad on my back or shoulders as the Free can be.

    As for my elbow that doesn't really hurt during my swims only aches after I am done.

    1000 Free as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd 25 FAST
    5x200@3:30 Fly w/fins as 50 rt arm/50lt arm/50kick/50 swim
    500 Free w/fins & snorkle as 200 kick/100 kick rotation/200 swim w/kick
    200 Free EASY

    Total 3200 yards
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  17. Another borrowed/modified workout

    by , December 21st, 2010 at 10:30 AM (Mixing it up this year)
    I am trying to ease up a bit and heal but still keep in shape. So no pushing today.

    100@1:40 Free
    200@3:20 Free
    300@5:00 Free
    400@6:40 Free
    500 Free kick w/fins
    100@1:30 Free w/paddles & bouy
    200@3:00 Free w/paddles & bouy
    300@4:30 Free w/paddles & bouy
    400@6:00 Free w/paddles& bouy
    500 kick w/fins streamline alternate 100 free/100fly
    500 Free w/snorkle force the kick (not normal for a non kicker)

    Total 3500 yards
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  18. Back to work even with tweekie shoulders and elbows

    by , December 20th, 2010 at 07:32 AM (Mixing it up this year)
    Spent some time on the TENS unit this weekend to loosen things up a bit so I wanted to test things out. Part of the problem this weekend is when I swim these meets with my entire team in the same session I don't get proper warmups or warmdowns and that really hurts.

    Borrowed this one from Kris today.

    500 Free
    5 minute kick did 200 (not my strong suit)
    10x75@1:10 Free kick w/fins
    50 Free easy

    4x[1x75@1:20 Free
    ....[3x25@:40 Round 1 Fly, 2 back, 3 breast, 4 IM
    ....[1x75@1:30 Round 1 Fly, 2 back, 3 breast, 4 IM
    4x200@3:00 Free w/paddles & bouy desc 1-4 went 2:53, 2:47, 2:40, 2:34
    3x100 w/fins #1 kick #2free #3back EASY

    Total 3500 yards
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  19. Not a good meet but atleast my shoulder is good

    by , December 18th, 2010 at 04:30 PM (Mixing it up this year)
    My shoulder did not hurt today which was good news. The kids did great. I did horrid and that is ok. My main goal today was not too feel pain in my right shoulder and left elbow. I think I finally got most of the knots out of the muscles but still have a few more to work out.

    Total of 1500 yards today.
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  20. No crazy swimming this Friday

    by , December 17th, 2010 at 09:08 AM (Mixing it up this year)
    Tomorrow I have a meet and the first event is the one for me 50 Fly. I am in a heat with 2 girls who just got back from Jr. Nat's and one of the boys I coach will be in my heat too so I have to be presentable.

    Only easy painfree swimming today.

    100,200,300,400 Free on :15R
    500 Free kick w/fins & snorkle work the legs build each 100
    600 Back kick w/fins as 100 fashion model/100 partial recovery/100 streamline
    100,200,300,200,100 Free on :10R alt 50 Drill/50 Swim

    Total 3000 meters
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