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  1. Saturday 1/3 - Drills, Drills, Drills

    by , January 3rd, 2009 at 01:17 PM (Mixing it up this year)
    The water at the Y was alittle warm 84 degrees so Sandra (one of my 10 year old swimmers) and I did alot of fly drill work with fins.

    500 by 100s as swim/pull/swim/kick/swim
    40x25 @ 1:00 Fly drill's with fins we chose them as we went along, like kick on back, 6 kick rotation, chest press, etc.
    500 easy
    At this point Sandra left and I just put the rest of this together to get to 4000.

    4x200 @ 3:30 free with paddles and bouy descend 1-3, #4 EZ, went 2:50, 2:45, 2:30, 3:00
    This was my quality set and it felt really good

    The rest was just thrown together as I went.
    200 kick
    200 free with parachute
    200 back with paddles and board
    100 IM
    200 Breast kick with fins
    100 Breast with fins
    200 EZ Free

    20 minutes in the hot tub!

    total 4000 yards
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  2. Friday 1/2 - Traditional New Years set

    by , January 2nd, 2009 at 12:37 PM (Mixing it up this year)
    This was an easy one since it is a set I have done every year except last year when I swam with the kids team.

    100x50 @ :55 Free held :45's for all of them

    A good start with a total of 5000 yards
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  3. Wednesday -12/31 Last Day of the year

    by , December 31st, 2008 at 08:01 AM (Mixing it up this year)
    This was not my usual end of year swim but then, this year the aquatic center was not set up long course like previous years.

    20x50 @ :55 Free every 3rd kick on 1:10
    5x200 @ 3:30 Free with paddles and bouy odds fast evens EZ went 2:37, 2:31 and 2:30 on the fast ones and 2:55 and 3:00 on the EZ's
    8x25 @:40 fly with fins
    10x50 @ :40 Free with paddles and fins just barely made them
    500 as 100swim/100pull/100swim/100kick/100swim
    4x25 @ :40 free with paddles and fins Fast held :14
    2x100 @ 1:20 free with paddles and fins Fast went 1:02 and 1:07 the last one was a killer
    500 EZ

    Total 4000 yards

    What a way to end the year with a total of 900.51 miles.

    Updated December 31st, 2008 at 11:35 AM by Donna

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  4. Tuesday - 12/30 Ouch

    by , December 30th, 2008 at 07:35 AM (Mixing it up this year)
    This was a tough workout with some good and some not so good efforts. As usual the back half is better than the first half. It just takes me a while to get the joints moving in the morning especially on the breast stroke kick. My knees take atleast a 200 warm up just by themselves.

    8x50 @ :55 Free

    100 Free for time 1:15 not good

    8x50 @ :45 Free had to work just to make the interval

    100 Fly with fins for time 1:16 not bad for me

    8x50 @ :40 Free with fins held :38's
    500 Fly broken on :20 Rest as 1,2,3,4,1,2,3,1,2,1

    100 Back for time 1:32 was not too bad

    500 Back broken on :20 Rest as 1,2,3,4,1,2,3,1,2,1

    100 Breast for time 1:44 was ok considering I needed a longer knee warmup

    8x100 @ 2:00 Breast with paddles held 1:52 on first 4 and 1:50 on last 4
    500 Free pull with paddles and bouy
    100 EZ

    Total 4000 yards

    Should finish off the year just shy of 900 miles.
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  5. Monday - 12/29 sluggish day

    by , December 29th, 2008 at 07:27 AM (Mixing it up this year)
    Just did not have much energy or strength today.

    5x100 @ 1:40 Free
    500 Free with paddles and bouy went 7:09
    8x100 @ 1:35 Free held about 1:30
    2x500 @ 8:00 Free with paddles and bouy went 7:03 and 6:57
    8x25 @ 1:00 Free every 3rd FAST went :16 on the fast ones just could not crank it
    500 Free with paddles and bouy went 6:45 felt better on this one
    8x25 @ 1:00 Free kick every other fast
    200 fly kick with fins on back
    100 EZ

    Total 4000 yards
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  6. Saturday - 12/27 tough day

    by , December 27th, 2008 at 12:20 PM (Mixing it up this year)
    This was a tough one after yesterdays workout.
    3x100 @ 1:40 Free
    5x50 @ 1:05 Fly
    3x100 @ 1:40 Free paddles & board
    3x100 @ 1:30 Free
    5x50 @ 1:05 Fly
    5x50 @ 1:05 Back
    3x100 @ 1:40 Free kick with fins
    3x100 @ 1:40 Free paddles & board
    3x100 @ 1:30 Free with 6 beat kick
    5x50 @ 1:05 Fly
    5x50 @ 1:05 Back
    5x50 @ 1:05 Breast
    3x100 @ 1:40 Free paddles & board
    3x100 @ 1:40 Free kick with fins
    3x100 @ 1:30 Free
    3x100 @ 1:45 Free EZ

    Total 4500 yards

    I made every interval with time to spare but my arms are sore now.
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  7. Friday 12/26 - good day for a workout

    by , December 26th, 2008 at 05:35 PM (Mixing it up this year)
    Felt much better than I have in the past. I have one more day swimming at Mountain View Aquatic Center in Marietta GA. It has been a little crowded with lap swimmers but I just took one of the lanes next to the Stingrays team since there were 2 open lanes there.

    Here is today's workout to work off the fat from yesterday.
    10x50 @ :55 Free
    3x200 @ 3:00 Free with paddles held 2:50's
    10x50 @ :50 Free every 3rd Fly with paddles
    3x200 @ 4:00 Free every 3rd lap Fly with paddles
    10x50 @ :50 Free every other Fly with fins
    3x200 @ 4:00 Free every 3rd lap fly with fins
    10x50 @ :50 Free every 3rd FAST with paddles and fins held :30 on the fast ones
    8x25 @ 1:00 free kick held :26's
    8x50 @ 1:00 free 1/2 pull 1/2 kick
    100 EZ free

    Total 4500 yards

    Now my arms are sore but I know I got a good workout in. It's going to be tough waking up early on Monday morning to go swim again.
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  8. Wednesday - 12/24 Over slept

    by , December 24th, 2008 at 05:01 PM (Mixing it up this year)
    On vacation and I over slept so I only had time to swim for about an hour. Here is the workout I tried today

    10x100 @ 1:40 Free held 1:25's
    200 kick free
    8x25 @ :45 Fly with paddles
    100 Free EZ
    500 Kick alternate by 100's free/fly
    4x100 @ 2:10 IM 1/2 pull 1/2 kick
    100 IM for time 1:25
    500 by 100's swim/pull/swim/kick/swim

    Total 3000 yards

    Merry Christmas!
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  9. Tuesday - 12/23 Toys, Toys, Toys

    by , December 23rd, 2008 at 07:30 AM (Mixing it up this year)
    This was my toy day. Every swim included some type of swim equipment.

    5x100 @ :15 rest free pull to kick 4p, 3p1k, 2p2k, 1p3k, 4k
    5x100 @ 2:00 IM 1/2 pull 1/2 kick

    10x50 @ 1:00 Fly with paddles and fins holding :47's
    10x50 @ 1:00 Back with paddles and board held :50
    10x50 @ 1:05 Breast with paddles first 6 in 1:00 last 4 in :55
    10x50 @ :50 Free with paddles and bouy pushed this one :43, :42, :40, :40, :40, :39, :39, :38, :37, :36 my usual descend

    500 kick with fins alternate by 100 free/fly

    Total 3500 yards
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  10. Monday - 12/22 started out great

    by , December 22nd, 2008 at 07:26 AM (Mixing it up this year)
    After a meet this weekend were I just didn't have any energy and it showed, I actually started out with a great strong workout. Had planned to do about 4000 but as things would go I pushed too hard and set my heart rate up too high and just backed off and out.

    10x100 @ 1:40 free holding 1:25's a little on the fast side for me for a warm up
    100 for time 1:11
    10x100 @ 1:45 kick with fins on back alternate fly/free by 100 held 1:25's here too really worked the legs
    5x200 @ 3:00 free with paddles and bouy went 2:39, 2:37, 2:37, 2:35 then set heart too high and just kicked easy on back for last 200

    Total 3100 yards

    Ended it there since the heart rate stayed up too long. Upon leaving the facility my old masters coach and I were talking and I had to catch him twice as he almost fell down the stairs.

    My issues are nutritional I am sure since I got too busy yesterday to eat dinner. Hopefully tomorrow will be better for both of us.
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  11. Friday - 12/19 legs, legs, legs

    by , December 19th, 2008 at 08:12 AM (Mixing it up this year)
    Tried to focus on improving my kicking today rather than just dragging my legs as I normally do.

    10x100 @ 1:45 Free every 3rd IM
    8x50 from a start work the start and breakout then shut it down at the 20 yard mark EZ 30 yards
    8x25 @ 1:00 Back kick arms perpendicular
    500 kick with fins as 200 fly/100 free/200 fly
    5x200 @ 3:30 Free pull with paddles use the kick went 3:00, 2:57, 2:50, 2:47, 2:42
    400 x100 swim/pull/kick/swim

    Total 3500 yards
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  12. Thursday 12/18 - too long a week

    by , December 18th, 2008 at 07:32 AM (Mixing it up this year)
    After starting off Sunday with a 15 hour work day the rest of the week is now dragging by.

    Was really tired today but did try my hand at 2 all out fin swims and was pleasantly surprised.

    1000 broken up by 200's as swim/pull/swim/kick/swim

    100 free with fins for time went 1:03

    8x50 @ :55 1/2 free 1/2 back pull with paddles and bouy
    10x50 @ :55 free swim with paddle on right hand kick 4 times on the paddle hand
    10x50 @ :55 free swim with paddle on left hand kick 4 times on the paddle hand
    500 kick with fins alternate by 100 fly/free

    100 free with fins for time went 1:00

    400 broken up by 100's as swim/pull/kick/swim

    total 3500 yards

    For me the 100's were very good. I will probably try to incorporate more of these into my workouts in the future. This is to get the feel of going faster. Goal is to break 1:00 in the 100 Free this year.
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  13. Wednesday - 12/17 Breaststroke day

    by , December 17th, 2008 at 07:38 AM (Mixing it up this year)
    It feels like it should be Friday but no it is only Wednesday.

    10x50 @ 1:00 Free every 3rd Breast
    5x100 @ 2:30 1/2 Breast 1/2 Free
    200 @ 5:00 Breast Pull with bouy
    500 @ 10:00 Free x100 Sw/Pull/Sw/Kick/Swim
    500 @ 10:00 Free every 3rd 25 Breast
    5x100 @ 2:15 IM 1/2 pull 1/2 kick
    20x50 @ :55 Free

    Total 3700 yards

    My Breaststroke felt stroke and smooth but felt really sluggish toward the end.
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  14. Tuesday 12/16 - finally did the fly workout

    by , December 16th, 2008 at 12:45 PM (Mixing it up this year)
    Yes I finally started feeling some what better and did the workout I had put off from last weekl. Here it is.

    400 Free Pull with paddles and bouy
    9x50 @ 1:15 1/2 Pull 1/2 Kick alternate fl/bk, bk/br, br/fr

    4x25@ 1:00 Fly with fins
    250 Free EZ
    200 Fly with fins
    500 Back Pull with paddles and bouy
    100 Fly for time went 1:37
    8x50 @ 1:15 as 25Fl/25Bk with paddles

    400, 300, 200, 100 @ :30 Rest Free Pull with paddles and bouy

    Total 3400 yards

    In looking at this maybe I should have called this the paddle/bouy workout.
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  15. Monday 12/15 - tired

    by , December 15th, 2008 at 08:29 AM (Mixing it up this year)
    After a rough day of work Sunday (not usual we were moving some computer systems) got home at 12:30am and was up by 5:45am to head to the pool. Felt strong but still am hacking up a lung between sets.

    10x200 alternate @3:30 Free @ 4:00 Free 1/2 pull 1/2 kick
    decended the free's 3:05, 2:58, 2:52, 2:45, 2:42 but the shocker was actually splitting under 2:00 on the 100 kicks for the 1/2 pull 1/2 kick. Unheard of for me.

    5x100 @ 2:15 Back w/paddles 25 right arm 25 left arm 50 whole stroke felt strong here

    Stopped to hack up a lung for 5 minutes.

    500 kick with fins fast pace not my usual easy kick

    Total 3000 yards

    Good effort for little sleep and still being sick.
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  16. Friday 12/12 - Too much excitement

    by , December 12th, 2008 at 05:06 PM (Mixing it up this year)
    This morning started screwed up and just got screwier. Went to work for an hour only to do my daily checks and reports then left. I have to work Sunday so they wanted us to take today off if we could so. Went to the pool to work out and about 400 meters into my workout one of the guards started to slup over and move down onto the deck. I got out as well as the ER Doc that was in the lane next to me. I helped the guards with the other swimmers while he helped the guard who we believed was having a severe asthma attack. Thankfully she should be ok.

    Here was the workout for today

    1000 as 200swim/200pull/200swim/200kick/200swim break after 200 pull to help out
    5x200 @ 3:30 free pull went 3:04, 3:08, 3:04, 3:04, 3:01
    4x200 @ :05 rest kick with fins #1 & 3 fly 2 & 4 free
    200 IM with fins use fly kick on breast

    Total 3000 meters

    Needed to get on to my next stop buying a new car.

    No workout this weekend since the kids have a meet so will do coaching duties instead.
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  17. Thursday 12/11 - yuck

    by , December 11th, 2008 at 08:56 AM (Mixing it up this year)
    I swam even though I didn't want to and I am glad I did. Something about chlorine just opens up my sinuses. Of course after I was done I went back to the I can't breath status.

    Nothing particularly hard today.

    500 as 100swim/100pull/100swim/100kick/100swim
    5x50 @ 1:10 Free right arm only with paddle left arm at side
    200 kick
    5x50 @ 1:10 Free left arm only with paddle right arm at side
    500 kick with fins alt 100fr/100fl
    5x50 @ 1:00 Free right paddle only 4 kicks on the paddle hand
    200 kick
    5x50 @ 1:00 Free left paddle only 4 kicks on the paddle hand
    100 EZ
    5x100 @ 1:40 Free with 6 beat kick

    Total 3000 yards
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  18. Wednesday -12/10 (head cold maniac)

    by , December 10th, 2008 at 07:58 AM (Mixing it up this year)
    My head was completely stopped up and swimming was going to be difficult but I eeked out another freestyle workout.

    warmup
    5x200 @ :10 rest #1 Swim #2 Pull #3 Swim #4 Kick #5 Swim

    Pace sets
    10x50 @ 1:15 Free hold 40's went :44, :42, :41, :41, :40, :39, :39, :38, :38, :39
    5x200 @ 3:30 Free pull w/paddles & bouy held 2:49, 2:49, 2:49, 2:45, 2:42
    500 kick with fins on back alternate fly/free
    10x50 @ 1:05 Free hold 40's went :39, :39, :38, :38, :38, :37, :38, :38, :38, :36
    Warm down
    200 EZ

    Considering my head felt like I would explode at times this was not a bad workout at all. But it is slightly modified from what was originally written. I call that coaches perogative.
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  19. Tuesday 12/9 (last minute workout change)

    by , December 9th, 2008 at 07:53 AM (Mixing it up this year)
    I guess that is the advantage of being your own coach you can change the workout when you feel like it. Since yesterday my shoulder started acting up I decided to scrap the fly workout I had planned in favor of a distance freestyle workout.

    Warmup
    10x100 @ 1:40 free started at 1:35 and dropped to 1:25 I always start out slow and get faster

    1650 as 1,2,3,4,5,6,7,8,9,10,11 laps with 10 seconds rest with paddles and bouy when you subtract the :10 rest intervals final time was 23:05

    10x50 @ 1:15 kick free #3,6,9 FAST 1:03, :58 and :56 which for a non kicker is good

    warm down
    350 choice EZ

    Total 3500 yards

    Felt great on this workout today hit pace and was able to hold pretty well. I guess I will try again tomorrow to do the fly workout if my left shoulder is feeling up to it.
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  20. Monday 12/8 - IM day

    by , December 8th, 2008 at 07:40 AM (Mixing it up this year)
    What a workout today, can barely lift my arms. My fly felt like it was falling apart today, no where near like I felt Saturday

    Warmup
    5x200 @ 3:30 alternate Free/IM
    2x[4x25 @ :40 Fly Desc. 1-4 did ok here but not great best was :23 which for me stinks
    ...[4x50 @ :55 fl/bk, bk/br, fl/bk, bk/br
    ...[4x100 @ 2:00 IM Fast round 1 held 1:36-7, round 2 held 1:40
    ...[2x200 @ 4:00 MI (backwards IM) with paddles

    warm down
    500 with paddles
    300 kick with fins

    Total 4000 yards
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