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  1. Thursday 1/15 - Pre meet workout

    by , January 15th, 2009 at 08:43 AM (Mixing it up this year)
    Will be swimming 400 IM tomorrow in a USA meet so today was an easy day. Back is still hurting but not as bad as monday. Plan to sit in the hot tub tonight after I finish coaching.

    1000 as 200swim/200pull/200swim/200kick/200swim
    8x25 @ :45 free kick
    5x200 @ 3:30 Free with paddles and bouy went 3:00, 2:57, 2:57, 2:52, 2:45 was supposed to be EZ but felt pretty good at the end so...
    800 kick alternate 100 fly/100 free with fins
    4x50 from a dive consentrate on start and breakout to 20 yards then cruise the rest
    500 EZ

    Total 3700 yards
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  2. Wednesday 1/14 - a different Back day

    by , January 14th, 2009 at 08:32 AM (Mixing it up this year)
    The lower back is getting better but still not 100%, maybe 75%.

    10x50 @ :55 Free
    5x100 @ 1:45 Free

    2x[300 @ 6:00 Back with Paddles and board
    ...[3x100 @ 2:00 Back 25 rt arm, 25 lft arm, 50 swim
    ...[4x25 @ 1:00 Back kick
    ...[6x50 @ 1:00 Back Drill alternate double arm/catchup

    500 Free EZ

    Total 3500 yards
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  3. Tuesday 1/13 - Day two of back trouble

    by , January 13th, 2009 at 08:42 AM (Mixing it up this year)
    Today was not as bad as yesterday but did take me a while to loosen up again. Something about sleeping just stiffens the back.

    3x200 @ 3:30 Free Descend went 3:15, 3:12, 3:05 this is pitiful for me
    10x100 @ 1:30 Free with paddles and bouy this was better 1:27, 1:27, 1:28, 1:27, 1:25, 1:25, 1:26, 1:24, 1:22, 1:21
    10x50 @ 1:15 kick Free 1:13, 1:13, 1:12, 1:11, 1:12, 1:07, 1:06, 1:04, 1:05, 1:03
    10x50 @ 1:05 IM 1/2 pull 1/2 kick
    5x200 @ 3:30 Free with paddles and bouy went 2:57, 2:51, 2:46, 2:43, 2:37
    2x100 @ :10 Rest Fly 25 rt arm, 25 lt arm, 25 drill, 25 swim
    200 EZ

    Total of 4000 yards

    Today I'll try the tens unit again and see if tomorrow is better than today. But I still feel
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  4. Monday 1/12 - Back was hurting bad

    by , January 12th, 2009 at 08:42 AM (Mixing it up this year)
    My first couple of turns today were excrutiatingly painful, but as I have found out if I just push thru it, this too will go away eventually. After the first 500 I seemed to settle down, still sore but not the bad type of pain. My right hip is out of alignment and I was unable to pop it into place yesterday. Maybe I'll have better luck today.

    Well here is what I pushed thru:

    30x50 @ :55 Free did all the flip turns even though I did not want to

    2x 200 @ 4:00 Breast went 3:42 and 3:45
    ....4x50 @ 1:15 Breast kick
    ....2x100 @ 2:00 Breast 1/2 drill (double kick) 1/2 swim

    8x25 @ 1:00 Breast Scull
    6x100 @ 1:45 Free #2 and 5 Breast on the breast went 1:45 and 1:47.

    Total of 3700 yards
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  5. Saturday 1/10 - The IM Pyramid

    by , January 10th, 2009 at 07:26 PM (Mixing it up this year)
    I always loved this workout so today I decided to do it, the IM Pyramid, but before I started on this I met up with Sandra and we did some fly and breast drill work, the water was hot today atleast 84.

    200 free EZ
    20x25 @ 1:00 Fly drills with fin
    4 chest press arms at side
    4 chest press arms in front
    4 rotating every six kicks
    4 3right 3left 3 swim
    2 fly with fins
    2 fly no fins fast
    20x25 @ 1:00 Breast drills
    4 kick
    4 kick with bouy between knees
    4 kick board under hips
    4 with 3 second glide
    4 swim
    500 Free with paddles and bouy

    Sandra left at this point so on to the IM Pyramid all done on :15 Rest

    25 Fly
    50 Fly
    75 as 50 Fly/25 Back
    100 as 50 Fly/50 Back
    125 as 50 Fly/50 Back/25 Breast
    150 as 50 Fly/50 Back/50 Breast
    175 as 50 Fly/50 Back/50 Breast/25 Free
    200 IM
    175 as 50 Fly/50 Back/50 Breast/25 Free
    150 as 50 Fly/50 Back/50 Breast
    125 as 50 Fly/50 Back/25 Breast
    100 as 50 Fly/50 Back
    75 as 50 Fly/25 Back
    50 Fly in :49
    25 Fly in :18

    400 as 100 swim/100 drill/100 kick/100 swim

    Total 3700 yards
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  6. Friday 1/9 - Call it what you will... I swam

    by , January 9th, 2009 at 09:25 AM (Mixing it up this year)
    I did not have a long course workout picked out today so I just winged it here. My backstroke felt much stronger than normal and my breaststroke felt like I was not as flat as the last time I swam it.

    5x200 @ 4:30 Free as 100 swim/50 pull/50 kick
    8x25 @ 1:00 Back kick arms perpendicular
    8x50 @ 1:00 Back pull with paddles and board
    500 Free with paddles only every 3rd 25 Back
    200 Breast kick
    500 Free every 3rd 25 Breast
    400 Free EZ

    Total 3000 meters
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  7. Thursday 1/8 - PACE

    by , January 8th, 2009 at 08:50 AM (Mixing it up this year)
    Was not sure I had it in me to get this done but I made it. Now the shoulders are a little achy but they will be fine later.

    800 as 200swim/100pull/200swim/100kick/200swim
    10x50 @ 1:15 Free goal hold :40 went 41, 41, 40, 40, 39, 39, 40, 39, 38, 38
    3x200 @ 3:30 Free paddles and bouy held 2:55 this was just nice and easy
    10x50 @ 1:05 Free goal hold :40 went 40, 40, 39, 39, 39, 39, 38, 38, 39, 38
    5x100 @ 1:50 Free paddles and bouy went 1:31, 1:28, 1:25, 1:20, 1:18
    10x50 @ :50 Free goal hold :40 went 41, 41, 41, 40, 40, 40, 39, 39, 40, 39
    200 EZ

    Total 3600 yards
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  8. Wednesday - 1/7 recovery Day?

    by , January 7th, 2009 at 10:30 AM (Mixing it up this year)
    Needed to recover from yesterdays fly workout but was this really recovery?

    4x500 @ :20 Rest Free #1 & 4 Swim, #2 pull, #3 kick
    8x25 @ :45 Fly
    3x100 @ 1:40 Free held 1:32ish
    8x25 @ :45 Back
    3x100 @ 2:00 IM held 1:38ish
    8x25 @ :45 Breast
    6x100 @ 1:30 Free paddles and bouy went 1:24, 1:22, 1:22, 1:21, 1:20, 1:18
    200 EZ

    Total 4000 yards
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  9. Tuesday 1/6 - A day to FLY

    by , January 6th, 2009 at 08:46 AM (Mixing it up this year)
    The Aquatic Center opened late since someone decided to . After a 10 minute nap in the car I could finally get in.

    10x100 @ 1:40 Free
    20x50 @ 1:00 Fly with fins after 11 I got paged and had to take a call only a delay of 4 minutes
    10x50 @ 1:00 Fly kick on back with fins good ab work
    20x25 @ :45 Fly with paddles wow what a workout
    500 EZ Free

    Total of 3500 Yards
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  10. Monday 1/5 - Making it up as I went

    by , January 5th, 2009 at 08:59 AM (Mixing it up this year)
    I had a workout all written up and I left it at home so I put this one together as I went.

    1000 done by 200's swim/pull/swim/kick/swim

    8x25 @ :45 Breast Kick
    8x25 @ :45 Breast
    1 minute rest
    100 Breast for time went 1:41
    500 Free with paddles every 3rd lap Breast

    8x25 @ :45 Back Kick just barely made these
    8x25 @ :45 Back
    1 minute rest
    100 Back for time went 1:32
    500 Free with paddles every 3rd lap Back

    500 Kick with fins alternate 100's fly/free

    Total 3500 yards

    I am not going to worry about the yards only the quality of the workout and the quality of the stroke work this year. I guess you could say quality strokes and kick are my new years resolution for practices.
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  11. Saturday 1/3 - Drills, Drills, Drills

    by , January 3rd, 2009 at 02:17 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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  12. Friday 1/2 - Traditional New Years set

    by , January 2nd, 2009 at 01:37 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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  13. Wednesday -12/31 Last Day of the year

    by , December 31st, 2008 at 09:01 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 12:35 PM by Donna

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  14. Tuesday - 12/30 Ouch

    by , December 30th, 2008 at 08:35 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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  15. Monday - 12/29 sluggish day

    by , December 29th, 2008 at 08:27 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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  16. Saturday - 12/27 tough day

    by , December 27th, 2008 at 01:20 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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  17. Friday 12/26 - good day for a workout

    by , December 26th, 2008 at 06:35 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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  18. Wednesday - 12/24 Over slept

    by , December 24th, 2008 at 06:01 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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  19. Tuesday - 12/23 Toys, Toys, Toys

    by , December 23rd, 2008 at 08:30 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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  20. Monday - 12/22 started out great

    by , December 22nd, 2008 at 08:26 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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