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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. Sunday at the meet and nothing worth reporting

    by , September 19th, 2010 at 08:55 PM (Mixing it up this year)
    Just another meet for me. No good swims but then I was unmotivated and sore. The muscles in my upper back are hurting and I just did not get into any of my swims today.

    200 Back and 200 Breast were on the list for today and both were way off but they are over and I need to work hard for the next month until Columbia, SC in November. I have a kids meet in October that I will take a little more seriously but will only do a few events.

    Total of 1000 yards today.
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  2. Friday night and Saturday at the meet

    by , September 18th, 2010 at 08:23 PM (Mixing it up this year)
    Friday night my 400 IM was surprising. The water was like bath water. Still I went out in the 100 Fly in a best time but then died for the rest of the race. My breast stroke was so so but atleast the knee did not hurt. I was 25 seconds slower than 3 years ago which was the last time I did this event.

    Total of 2000 yards between warm up and swim.

    Today was another hot day. My 200 Free stunk, was off by 10 seconds. My 500 Free was off as well. I just didn't have the energy.

    The saving grace swim of the meet was my 200 Fly! Swimming it using my new strategy in warm water I managed a 3:15 which is the time I have been doing for a while now and I think if I were in a cool pool I might have gotten near my best time from 3 years ago.

    My new way of swimming fly is just to set a pace and keep it up. My old way to swim it was print the first 50 and wonder why I signed up for it for the last 150. I much prefer the paved approach.

    Total yards today 1700 yards
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  3. Got me TENS unit on and starting to feel better

    by , September 17th, 2010 at 09:03 AM (Mixing it up this year)
    Swam this morning but still have the lower back locked up.

    600 Free
    400 IM fly drill/back pull/breast kick/free swim
    400 one arm fly alternate rt/lt by 50 w/fins
    200 back kick w/fins fashion model
    400 Free kick w/fins
    600 Free w/paddles & bouy

    total 2600 meters

    Now I am using the TENS unit to loosen anything that might need to be loosened.
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  4. Oh my aching lower back

    by , September 16th, 2010 at 08:27 AM (Mixing it up this year)
    Not just my back but the left ankle as well. I am just falling apart. Getting old stinks but it is better than the alternative.

    1000 Free as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd fast
    500 kick w/fins alt by 100 fly/back
    5x200@3:30 w/fins as 50rt arm/50lt arm/50 kick/50swim #1&2 fly, #3&4 back #5 breast as 100 pull/50kick/50swim
    300 Free pull w/paddles & bouy
    100 Free easy
    2x50 from dive fast breakout everything else easy

    Total 3500 yards
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  5. Started too early this morning

    by , September 15th, 2010 at 08:22 AM (Mixing it up this year)
    Had a system downtime at 4am and had everything back up by 4:40 but this caused me to be a little on the late side today. Still got in a good workout though.

    Still have the stiff left ankle and sore lower back to deal with but hopefully the fly skull drill will do what it was thrown in to do, Loosen my back muscles! Plus it can't hurt I am swimming 200 fly this weekend.

    The lineup for my meet is 400 IM, 200 Free, 200Fly, 500 Free, 200 Back, 200 Breast and 2 relays with the kids in the 15+age group.

    10x100@1:45 Free
    500 Free w/fins every 3rd lap fast
    10x50@1:00 Fly skull drill w/fins
    6x200@3:00 Free w/paddles & bouy nice and loose went 2:45, 2:39, 2:42, 2:35, 2:37, 2:34
    300 Free easy

    Total 3500 yards

    Updated September 15th, 2010 at 08:31 AM by Donna

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  6. I was there

    by , September 14th, 2010 at 09:09 AM (Mixing it up this year)
    This was just a show up and swim day. No real motivation today. Swimming to swim.

    2x[4x100@1:45 Free
    ....[200@3:30 Free
    500 free kick w/fins alt rt side/lt side
    500 Free kick w/fins build thru the 500
    2x[4x100@1:30 Free w/paddles & bouy
    ....[200@:3:30 Back w/paddles & bouy
    200 Free Easy

    Total 3600 yards

    Updated September 15th, 2010 at 08:25 AM by Donna

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  7. The return to the evil stroke

    by , September 13th, 2010 at 08:32 AM (Mixing it up this year)
    Today I managed to do some breaststroke. I will be swimming both the 400 IM and 200 Breast this weekend at my next meet, along with all the other 200's and the 500 Free.

    My knees are holding. It actually helped loosen my lefty ankle up a llittle.

    400,300,200,100@:15R Free
    400,300,200,100@:15R Free kick w/fins
    10x50@1:00 Breast pull w/paddles & fins
    20x25@:45 Breast kick
    500 Free every 3rd lap breast skull drill

    Total 3500 yards
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  8. Meet Day and still stuffed up

    by , September 11th, 2010 at 06:59 PM (Mixing it up this year)
    Did not feel particularly healthy today but still going to swim as best I can. The coaching really takes alot out of me.

    500 Free
    500 Kick
    400 IM as drill fly, pull back, kick breast, swim free
    2x50 from dive breakouts

    100 Back 1:21.42
    100 Free 1:07.59

    Not too great today but I lost my voice from yelling for everyone and was standing around all morning long.

    The team did great too. Coach opened a few eyes for her new swimmers by showing them she can swim and not come in last.
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  9. Normal practice even before a meet

    by , September 10th, 2010 at 09:08 AM (Mixing it up this year)
    500 Free
    500 Free kick w/fins
    5x200@4:00 Fly w/fins as 50rt arm/50lt arm/50 kick/50 swim
    2x400@7:00 Free w/paddles & bouy went 6:00 and 5:52
    200 Free easy

    Total 3000 meters

    Seemed to get faster the more I did.
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  10. Was going to sleep in but not to be

    by , September 9th, 2010 at 08:25 AM (Mixing it up this year)
    Last night's golive went well so I managed to get home at a decent time. Enough to say I would just sleep in an extra 15 minutes then go to practice. So I just did an abreviated workout this morning with some sprints.

    I actually have a kids meet the next 2 weekends.

    5x200@3:30 Free
    500 Free kick w/fins every 3rd 25 fast
    8x50 from dive alternate fly/free for first 15meters then free for rest good breakouts
    5x100@1:30 Free w/paddles & bouy descend went 1:25, 1:24, 1:22, 1:18, 1:13
    100 Free easy

    Total 2500 yards
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  11. Still coughing most of the night

    by , September 8th, 2010 at 08:22 AM (Mixing it up this year)
    With very little sleep I am still managing to maintain my normal swim schedule. But tonight I have to work so I may take off tomorrow morning.

    10x100@1:45 Free was holding 1:25's
    500 Free kick w/fins aas 25EZ/25mod/25Fast
    5x200@3:00 as 100 free/100 back w/paddles & bouy went 2:57, 2:55, 2:53, 2:51, 2:50
    5x100@1:30 Free w/fins went 1:28, 1:25, 1:23, 1:21,1:18
    400 Free EZ
    200 Free kick EZ w/fins

    Total 3600 yards
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  12. Lack of sleep, allergies, yuck!

    by , September 7th, 2010 at 08:25 AM (Mixing it up this year)
    I spent most of the night hacking up a lung due to allergies. Sleep, what is sleep? Decided to do something with no intervals today but I did keep track of my times.

    100 Free
    100 Fly (1:52)
    200 Free
    100 Back (1:37)
    300 Free
    100 Breast (1:55)
    400 Free w/paddles & bouy
    100 IM (1:38)
    500 Free w/fins kick every 3rd lap moderate
    100 IM (1:37)
    400 Free w/paddles & bouy
    100 Breast (1:52)
    300 Free
    100 Back (1:35)
    200 Free
    100 Fly (1:42)
    100 Free

    200 Free ez
    100 free kick

    Total 3600 yards thankfully in a cold pool
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  13. Hot water at the Y

    by , September 6th, 2010 at 01:23 PM (Mixing it up this year)
    It was 87 in the pool and much too hot for a quality workout. So I modified the workout to have more rest.

    6x100@1:40 Free
    5x50@1:00 Fly w/fins
    1 minute rest
    5x50@1:00 Fly w/fins
    1 minute rest
    5x50@:1:00 Fly w/fins kick on back
    1 minute rest
    5x50@1:00 Fly w/fins
    1 minute rest
    5x50@1:00 Fly w/fins
    1 minute rest
    5x50@:1:00 Fly w/fins kick on back
    12x25@1:00 Fly w/paddles & fins
    12x25@1:00 Back w/fins
    10x50@1:00 Free
    200 Free

    Total 3400 yards

    I am looking forward to the cool waters at the aquatic center tomorrow. I really feel for the kids who have to swim in the hot water.

    Too bad the Y can't turn the temperature down and save themselves money on the electricity and chemicals they have to use due to the hot water temps. A good compromise would be 84 which is over what is recommended for swimmers but still tolerable.

    For those with arthritis they can always use the hot tub for the hot water.
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  14. Another Saturday with the girls

    by , September 4th, 2010 at 07:11 PM (Mixing it up this year)
    I once again tried to get 3000 yards in before they arrived and the pool was HOT! I would say atleast 85 which is too hot for me but I managed.

    500 Free easy
    500 Free kick w/fins
    10x200@3:00 Free w/paddles & bouy holding around 2:45ish or better last one 2:37

    500 Free broken with the girls then it was time to sink under water and watch their strokes and comment. They made changes and I continued to submerge to look at the results of their changes.

    Not too bad.

    3500 yards
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  15. Can you say 400?

    by , September 3rd, 2010 at 09:42 AM (Mixing it up this year)
    today everything was just 400's. Didn't realy want to think this morning. Then I got into a discussion of masters swimming with a new swimmer and that just ate up the time.

    8x400@8:00 Free #1,3,5,8 swim #2,6 kick w/fins #4,7 pull w/paddles & bouy

    Total 3200 meters
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  16. Head congestion and lack of sleep...not good

    by , September 2nd, 2010 at 08:37 AM (Mixing it up this year)
    Got in late since I just wanted to stay in bed this morning but I did get a workout in.

    10x100@2:00 Free 1/2pull /12 kick
    10x100@2:00 Fly w/fins 25 rt arm/25 lt arm/25 streamline kick/25 sprint full stroke
    3x200@3:00 Free w/paddles and bouy went 2:44, 2:40, 2:34
    400 Free easy

    Total 3000 yards
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  17. Better than I thought I could do

    by , September 1st, 2010 at 08:37 AM (Mixing it up this year)
    Today was a great day as far as workout and effort was concerned. Had a few minor issues like my left ankle being stiff and both of my elbows acting up for a short time during warmup. After that things settled down.

    600 Free
    400 IM drill Fly, pull back, kick breast, swim free
    500 Free kick w/fins every 3rd fast
    5x200@3:00 w/paddles as 100 Free/100 Back went 2:54, 2:50, 2:51, 2:50, 2:50 was going to do these on 3:15 but decided after the 1st one to go for the 3:00 interval
    500 kick w/fins alt by 100 free/fly
    5x100@1:40 Free 1-4 loose yet held 1:26's and the last one EASY

    Total 3500 yards
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  18. Sprint leg work

    by , August 31st, 2010 at 08:32 AM (Mixing it up this year)
    i guess that is the best title for this workout. Heavy legs.

    10x50@:50 Free
    500 Free kick w/fins every 3rd 25 moderate
    5x50@1:10 Free rt arm only w/paddle
    8x25@:40 Free kick every 3rd sprint went 26 and 27
    5x50@1:10 Free lt arm only w/paddle
    8x25@:40 Free kick every other sprint held 26-27
    5x50@1:00 Free paddle on rt arm 4 kicks on the paddle hand
    8x25@:40 Free kick all sprint went 26,26,27,27,28,28,28,28
    5x50@1:00 Free paddle on lt arm 4 kicks on the paddle hand
    2x200@:15R Free easy

    Total 3000 yards
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  19. Another great Freestyle day

    by , August 30th, 2010 at 08:28 AM (Mixing it up this year)
    Though I seemed to have issues with breathing during my main set I still managed a great time.

    Did some wieght lifting yesterday but really didn't feel the effects during this workout.

    10x100@1:45 Free
    500 Free kick w/fins 25easy/25mod/25fast
    1650 Free w/paddles & bouy broken on :10R final time 23:09 -1:40 = 21:29 these were broken as the following 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 laps

    200 Free kick easy w/fins
    150 Free easy

    Total 3500 yards
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  20. Real work today

    by , August 28th, 2010 at 01:04 PM (Mixing it up this year)
    I desided to get 3000 done before the girls arrived. Wow

    500 Free broken as 25,50,75,200,25,50,75,25,50,25
    500 Free kick w/fins every 3rd 25 fast
    10x200@3:00 Free w/paddles & fins went 2:45, 2:42, 2:45, 2:41, 2:40, 2:39, 2:40, 2:40, 2:37, 2:31
    The girls finally came
    500 Free broken as 25,50,75,200,25,50,75,25,50,25
    50 free race I just got out touch by one but beat the other
    10x25 Fly drills
    100 kick
    10x25 Back drills

    Total 4150 yards
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