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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. Not bad but not good either

    by , February 1st, 2010 at 07:24 AM (Mixing it up this year)
    This morning on the first 100 of my set I felt some pull in the muscle on back of my neck. Not enough to make me stop but enough to annoy me the rest of practice. Now it is time to work on loosening the muscle and find all the trigger points.

    10x100@2:00 Free 1/2pull 1/2kick
    500 Free kick w/fins as 200 EZ/100Mod/100EZ/100 Fast
    500 Fly kick w/fins on back every 3rd sprint
    5x100@1:30 Free w/paddles & bouy descend went 1:27, 1:25, 1:21, 1:18, 1:14
    5x100@1:40 w/paddles as 50Free/50Back went 1:29, 1:28, 1:26, 1:24, 1:21
    100 Free kick w/fins & snorkle
    100 Free swim w/fins & snorkle
    100 Free kick w/fins & snorkle
    200 Back w/fins Easy and loose

    Total 3500 yards
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  2. Saturday with the girls

    by , January 30th, 2010 at 02:18 PM (Mixing it up this year)
    The pool opened late, then we found out it will be closed for repairs starting Wednesday. Hopefully it will only be 1 week but just before the kids have championships is not good. Now I am trying to find a place for them to swim for a week.

    We did our usual workout and of course I did a little extra.

    1000 as 200 swim/pull/swim/kick/swim
    500 Free kick every 3rd fast w/fins
    500 easy drills
    40x25 as 10 drills of each stroke

    Total 3000 yards
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  3. Long and loose

    by , January 29th, 2010 at 08:08 AM (Mixing it up this year)
    Tried to go long and loose today since it was long course.

    5x200@3:45 Free
    500 Free kick w/fins
    500 Back kick w/fins as 200 easy/100 fashion model/200 fast
    5x100@2:00 w/paddles as 50Free/50Back
    5x100@2:00 Free 33 meters easy/33 meters SPRINT/33 meters easy
    500 nice and loose choice

    Total 3500 meters
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  4. A bad back yet again! Can I trade in for a newer Model!

    by , January 28th, 2010 at 07:17 AM (Mixing it up this year)
    This getting old bites! I started back to swimming due to a back injury and yes 6 years later it still plagues me though not nearly as bad. I would hate to see where I would be if I hadn't started swimming again.

    1000 as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd 25 moderate
    5x100@1:50 Fly kick w/fins 25 rt side/25 left side/25 on back/25 on back SPRINT
    10x50@1:00 Fly w/fins as 25 rt arm/25 lt arm (this is the best set to loosen my back)
    5x100@1:40 as 50Free/50Back w/paddles & bouy went 1:31, 1:30, 1:27, 1:26, 1:26
    10x50@1:00 Free w/snorkle easy

    Total 3500 yards
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  5. I could have slept thru practice but...

    by , January 27th, 2010 at 07:21 AM (Mixing it up this year)
    It was so tempting to stay in bed this morning. I have had such a busy schedule with swim 5:30-6:45am, work 7:30-4:30, coach 5:30-7:30 and then 1/2 hour of Wii Fit. The Wii Fit is making me mad as I continue to gain weight lately, despite not eating any more or less.

    10x100@1:45 Free every 3rd IM
    5x100@1:30 Free kick w/fins went 1:24, 1:22, 1:19, 1:19, 1:17
    500 Back kick w/fins every 3rd 25 fashion model
    5x200@3:00 Free w/paddles & bouy descend did not feel particulary strong here but went 2:58, 2:52, 2:46, 2:41, 2:36
    10x50@1:00 Breast pull w/fins get the dolphin motion in
    50 Fly w/fins Fast went :32
    100 Free w/fins easy
    50 Fly w/fins Fast went :31
    300 Free w/fins easy

    Total 4000 yards
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  6. A bad back means I need to Fly

    by , January 26th, 2010 at 07:40 AM (Mixing it up this year)
    My back was acting up today so the best thing for me was to do Fly and loosen it up. Amazing what a little pain will do to ward off a painful day.

    2x500 Free every 3rd 25 drill
    10x50@1:00 Fly kick w/fins as 25 underwater w/board / 25 on surface
    500 Fly w/fins kick on back every 3rd on side
    10x50@1:00 Fly w/fins & paddles
    5x100@1:30 Free w/paddles & bouy
    500 Free Easy middle 100 as Back

    Total 3500 back loosening yards!
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  7. Did not sleep well

    by , January 25th, 2010 at 07:45 AM (Mixing it up this year)
    Was up alot during the night but still got up in the morning for practice. Was determined that even though sprinting was not something I could even contemplate I would still try a few.

    10x100@1:40 Free
    500 Free kick w/fins as 100EZ/100Fast/100EZ/100Fast/100EZ
    500 kick w/fins as 100BK/100Fly/50BK Sprint/100 BK/50Fly Sprint/100Fly
    500 Free w/paddles & bouy went 7:05
    10x50@1:00 Free every 3rd Sprint went 36, 35, 35 just didn't have the energy today
    500 Free easy every 3rd 1 arm drill

    Total 3500 yards
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  8. Kids in the bath water

    by , January 23rd, 2010 at 05:42 PM (Mixing it up this year)
    Yes today we had bath water not pool water. It was so hot that only drill work could be done in the 84 degree temps. That is the temp reported but it felt more like 86 to me and the kids.

    500 Free
    5x100@1:45 Free
    40x25 various drills and strokes
    5x100@2:00 IM as drill fly, pull back, kick breast and swim free
    200 Free w/paddles & bouy
    200 Back w/paddles & bouy
    100 Free easy
    visit to hottub not much hotter than the pool was.
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  9. Another long course Friday

    by , January 22nd, 2010 at 08:08 AM (Mixing it up this year)
    Wanted to just swim easy but did force myself to do a little bit of sprinting.

    5x400@:30R
    #1 Free
    #2 Free kick w/fins & snorkle proper body position
    #3 as 50rt arm, 50lt arm, 50finger drag, 50fist repeated twice
    #4 Free w/paddles & bouy
    #5 Free good pace went 6:31

    500 Free kick w/fins every 3rd 25 fast
    5x100@2:00 Free sprint 30 meter sprints from 15 meter mark in to wall and back out to mark
    300 Free Easy

    Total 3300 meters
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  10. One that is becoming a favorite for me

    by , January 21st, 2010 at 07:33 AM (Mixing it up this year)
    This is becoming one of my favorite free sets, I had the kids do it last night and they did great.

    10x100@1:45 Free Easy
    15x100 Free w/paddles & bouy as the following:
    5x100@1:35
    4x100@1:30
    3x100@1:25
    2x100@1:20
    1x100@1:15 just missed by 2 seconds here went 1:17
    500 Free kick w/fins alt by 100 easy/moderate
    500 Free easy tried the finis fulcrums on the first 100 just to see how it felt. Could not get a good streamline with those on.

    Total 3500 yards
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  11. Push on thru

    by , January 20th, 2010 at 07:37 AM (Mixing it up this year)
    When you just don't feel like working push on thru it. It always gets better. Today I knew I needed to loosen my back up badly so 1 arm fly it is.

    100, 200, 300, 400 Free
    500 Free kick w/fins alternate by 100 easy/moderate
    5x100@2:00 1 arm Fly w/fins
    5x200@3:00 Free w/paddles & bouy as 200EZ, 50Fast/150EZ, 100Fast/100EZ, 150Fast/50EZ, 200 FAST went 2:58, 2:54, 2:47, 2:44, 2:33
    100 Back
    100 Free
    100 Breast
    100 Free

    Total 3400 yards
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  12. Low Key Tuesday

    by , January 19th, 2010 at 07:41 AM (Mixing it up this year)
    Just did not feel like working hard today and did not have a clock initially.

    500 Free every 3rd lap back
    5x100@1:45 Free long & loose
    5x100@1:45 Free kick on side w/fins
    5x100@2:00 as 25 fly skull drill/25 fly under water recovery/50 fly kick on back w/fins
    5x100@1:30 free to back 4fr, 3fr/1bk, 2fr/2bk, 1fr/3bk, 4bk w/paddles & bouy made 1st 3 on interval
    10x50@1:00 Free w/snorkle focus on pull and head position
    200 Free Easy

    Total 3200 yards
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  13. Sunday Recap and Monday workout

    by , January 18th, 2010 at 07:52 PM (Mixing it up this year)
    Sunday's meet was no different than Saturday. The 100 Back actually was the best event with a time of 1:18.74, then came the 50 Free in 29.19 way off. Finished up with the 1000 Free, I have to admit I was not in the mood to swim it so I just kept is long and loose and finished in 13:16.37. Total yardage 2500 yards.

    Today I went to the Y to swim and they had issues with the chemicals. I could tell after the warmup that the bromaline levels were excesively high. I made a comment to the guard and she said "How do you know?" I told her when you swim as much as I do you learn these things. By the time I cam back this afternoon to coach the kids they had closed the pool.

    Here is what I got done:
    1000 as 200 swim/pull/swim/kick/swim
    500 free kick w/fins every 3rd fast
    5x100@2:00 Fly drill/kick w/fins as 25 skull, 25 under water recovery, 50 kick on back
    20x50@1:00 IM order w/fins
    5x100@1:30 free w/paddles & bouy went 1:20, 1:20, 1:18, 1:19, 1:18
    500 free every 3rd 25 drill of non free stroke

    Total 4000 yards
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  14. A so so day at the races

    by , January 16th, 2010 at 09:19 PM (Mixing it up this year)
    Today was not a good meet. I was not too up for this one. My 100 Free was 1:04.43 which was in the ballpark of normal times. My 200 Back felt good but the time stunk with a 2:48.16.

    By the time I got to the 200 Fly I had decided not to go out too fast and it was not too bad but it was alittle slower than I expected with a 3:15.76.

    Between all the races and warm ups and warm downs 2000 yards for the day
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  15. Feeling a little stronger

    by , January 15th, 2010 at 07:48 AM (Mixing it up this year)
    I am feeling a little better about the meet this weekend.

    10x100@1:45 Free
    500 Free w/fins every 3rd fast
    500 alternate 100 fly 1 arm drill/100 fly kick on back w/fins
    10x50 from dive sprint to 15 meter mark last one was a sprint 25 no breath till after turn
    200 free w/bouy
    100 free kick
    200 free easy

    Total 3000 yards
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  16. Still no or low energy

    by , January 14th, 2010 at 07:41 AM (Mixing it up this year)
    I don't know if it is the cold weather that is making me this way but I just can't move.

    5x200@3:30 Free
    500 Free kick w/fins every 3rd fast
    300 free kick w/fins & snorkle
    200 fly kick w/fins & board kick under water with board
    5x100@1:40 as 50free/50back w/paddles & bouy went 1:33, 1:29, 1:28, 1:25, 1:23
    200,150,100,50@:10R Free with a 6 beat kick

    Total 3000 yards
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  17. Slow and Sluggish today

    by , January 13th, 2010 at 07:20 AM (Mixing it up this year)
    Just had nothing today. Tried to sprint but it did not feel good. Not really sure how the meet this weekend will go.

    100,200,300,400@:15R Free
    500 kick w/fins every 3rd fast alternate by 100 free/fly
    5x100 kick drills w/fins by 100 free,back,fly,back,free
    10x50 from a dive 15 meter breakouts Fast rest is easy free
    5x100@1:40 Free w/paddles & bouy long & loose

    Total 3000 yards
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  18. High Flyin....

    by , January 12th, 2010 at 07:40 AM (Mixing it up this year)
    Wow felt stronger than ever and my times with fins were 10 seconds faster than the last time I did 100 Fly with fins in practice.

    1000 as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd sprint

    4x100@2:00 Fly w/fins as 25 rt arm, 25 lt arm, 50 full stroke
    100 fly w/fins for time 1:14
    4x100@1:45 Fly kick w/fins on back streamline
    100 fly w/fins for time 1:16

    4x200@3:00 Free w/paddles & bouy long & loose
    200 Free EASY

    Total 3500 yards
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  19. Interesting mix but no energy

    by , January 11th, 2010 at 07:32 AM (Mixing it up this year)
    Tried to get moving but just had no energy.

    10x100@1:45 Free
    10x50@2:00 from a dive sprint 15 meters then cruise free for the rest did 6 free, 2 back and 2 fly the free felt strong toward the end and the starts felt better
    5x50@1:00 Free rt arm only w/paddle
    5x50@1:00 Free lt arm only w/paddle
    5x50@1:00 Free paddle on rt arm 4 kicks on paddle arm
    5x50@1:00 Free paddle on lt arm 4 kicks on paddle arm
    500 Free kick w/fins
    100 Free for time w/fins wert 1:02 not good
    400 Free easy

    Total 3500 yards
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  20. Another Saturday stroke day

    by , January 9th, 2010 at 09:33 PM (Mixing it up this year)
    Saturday is my day to work with the kids on their strokes and with the meet coming up next weekend this Saturday was no exception.

    5x100@1:45 Free
    4x25@1:00 10 of easy stroke various drills
    5x200@3:00 Free w/paddles & bouy desc 1-5 went 2:46, 2:44, 2:39, 2:36, 2:34
    300 Free
    200 kick W/fins

    Total 3500 yards
    After the kids left Tom Dunlop came in and we reviewed his turns, I am trying to help him get ready for flat walls at Nationals since he is used to grabbing the gutter.
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