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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 the typical day before a meet

    by , April 9th, 2010 at 08:57 AM (Mixing it up this year)
    Doing a quick meet tomorrow but did not want to ruine what I am doing for Nationals.

    5x200@3:45 Free
    500 Free kick w/fins every 3rd 25 moderate
    5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 streamline kick on back/50 fly
    5x200@3:30 Free w/paddles & bouy
    500 Free EASY

    Total 4000 meters
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  2. Wow a good one today

    by , April 8th, 2010 at 07:38 AM (Mixing it up this year)
    Going into this one I was sore. I had weightlifted again last night, which actually made my arms and back feel better at the time. That little thing called sleep causes all kinds of stiffness and soreness to emerge.

    This set done with no rest between them
    3x100@1:45 Free
    200@3:30 Free w/fins FAST went 2:21
    3x100@1:45 Free
    3x100@1:45 Free w/paddles & bouy
    3x100@2:00 Free w/fins FAST went 1:09, 1:07, 1:05
    3x100@1:45 Free
    3x100@1:45 Free w/paddles & bouy
    3x100@1:45 Free w/fins kick
    8x50@:55 Free w/fins FAST held 32's
    20x50:55 Free w/paddles & bouy
    1 minute rest
    100 Free w/fins FAST went 1:01
    200 Free EASY

    Total 4000 yards
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  3. It has been a while since I shook things up

    by , April 7th, 2010 at 07:36 AM (Mixing it up this year)
    This morning the issue was getting moving. It hasw been a long time since I had DOMS effect my workout. I know it is a good thing, just need to swim thru it and I did.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd fast
    10x50 from dive 20 yard sprints alt fly/free then easy free
    300 Free kick w/fins
    200 Fly kick w/fins
    5x200@3:00 Free w/paddles & bouy went ?, 2:48, 2:26, 2:38, 2:32 someone reset the clock during my first one
    200 easy free

    Total 3700 yards
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  4. Going thru the motions

    by , April 6th, 2010 at 07:38 AM (Mixing it up this year)
    Today was more of a going thru the motions swim. I weightlifted last night for the first time in years. Did not really hurt, just very stiff.

    5x200@3:30 Free
    5x100@1:45 Free w/fins kick
    5x100@1:30 Free w/fins kick last one in 1:20
    200 Free easy
    6x50 from dive 20 yard sprints then easy
    10x50@1:00 Breast pull w/fins leg just following behind in dolphin motion
    500 Free w/snorkle alt 100swim/100kick

    Total 3500 yards

    Update: as the day wears on I am starting to feel the pain from my weight lifting settling in to my upper back muscles and arms. It has been along time since I weightlifted and perhaps I push myself too hard. I will only do this for the next 4 weeks and only for 3 days per week.

    No leg work at all. I don't think my knees can handle it. I have enough issues with pushing off the blocks and walls. For now kicking is fine as long as I stay away from Breaststroke.

    Updated April 6th, 2010 at 03:32 PM by Donna

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  5. Shoulders still feel sore

    by , April 5th, 2010 at 07:51 AM (Mixing it up this year)
    I was trying to work the knots out in the muscles in my back this weekend but not enough to make today a good day. Lower back just hurt real bad so what do I do to fix that...fly.

    500 Free
    500 Free w/paddles & bouy
    500 Free kick w/fins holding :50's per 50
    15x100@1:25 Free w/paddles & bouy
    500 Free kick w/fins holding :45's per 50
    200 1 arm fly
    200 Fly kick w/fins on back
    200 Fly kick w/fins on side
    200 Free easy
    200 Free drill

    Total 4500 yards
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  6. A Saturday on my own

    by , April 3rd, 2010 at 01:52 PM (Mixing it up this year)
    Just felt slow and sluggish today which might be because I was out until midnight to see The Last Song. My husband and son can be seen in this movie. My daughter is in it too but is blurred out alittle.

    10x100@1:45 Free
    500 Free kick w/fins
    500 Back kick drills w/fins
    10x50@1:00 Fly w/fins
    5x100@1:45 as 50free/50back w/paddles & bouy easy
    500 easy

    Total 3500 yards
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  7. Long Course....500Fly again

    by , April 2nd, 2010 at 09:04 AM (Mixing it up this year)
    2x500@:15R Free
    500 Free kick w/fins every 3rd 25 fast
    300 Free kick w/fins & snorkle
    500 Fly w/fins
    200 Free kick w/fins EASY
    4x200@3:30 Free w/paddles & bouy
    200 Easy Free

    Total 3500 meters
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  8. Late start today

    by , April 1st, 2010 at 07:32 AM (Mixing it up this year)
    I had to take care of my CPR recertification this morning so I got a late start.

    1000 as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins alt 100 easy/100 moderate
    500 kick w/fins on back alt 100 fashion model/100 fly
    10x50 from dive sprint 20 yards and 30 yards easy free
    500 Free w/snorkle as 200swim/100kick/100swim/50kick/50swim

    Total 3000 yards
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  9. Starting to hurt a little - a good thing

    by , March 31st, 2010 at 08:14 AM (Mixing it up this year)
    Tomorrow will be a recovery day but even today was only a moderate day

    500@8:00 Free
    400@6:15 Free
    300@4:45 Free
    200@3:15 Free
    100@1:30 Free
    500 Free kick w/fins every 3rd 25 fast
    5x100@1:40 Fly kick on back last lap fast
    10x50@1:00 Breast pull w/fins
    6x100@1:30 Free w/paddles & bouy
    4x50 from dive breakouts
    200 free easy

    total 4000 yards
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  10. A little easier today but good

    by , March 30th, 2010 at 07:33 AM (Mixing it up this year)
    I am not surprised that it takes me so long to warm up especially on backstroke. Has an awesome set at the end that decended unintentionally. I have also been known to swinm 50 back and come back 2 heats later to lead off a relay and drop the time I had just done.

    10x100@1:40 Free
    500 Fly kick w/fins alt 100 streamline on back and 100 rt side/lt side
    500 Back kick w/fins as 100 streamline, 100 arms perpendicular, 100 fashion model, 100 partial recovery, 100 on side one arm perpendicular
    5x200@3:15 w/paddles & bouy as 100 fr/100 bk
    5x100@2:00 Back descended unitentionally went 1:41, 1:40, 1:39, 1:38, 1:32

    Total 3500 yards
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  11. Cranking it up again

    by , March 29th, 2010 at 07:37 AM (Mixing it up this year)
    Got to get my head back in the game so today was a distance day. I still need to be able to swim the 1650 at Nat's.

    5x100@1:30 Free a little fast for me for warmup
    5x100@1:30 Free kick w/fins
    15x100 Free w/paddles & bouy as
    5x100@1:35
    4X100@1:30
    3X100@1:25
    2X100@1:20
    1X100@1:15
    500 Free kick w/fins every 3rd 25 fast
    5x100@1:40 Fly kick w/fins as 25 rt side, 25 lt side, 50 on back
    10x50@1:00 Fly w/fins held 42's on the last one cranked out a 34
    300 Free easy w/4 beat kick
    200 Free easy

    Total 4500 yards
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  12. Day two brings a personal best

    by , March 28th, 2010 at 04:17 PM (Mixing it up this year)
    I started out determined to do better today. My 50 Free was not as fast as I wanted but it was about normal for me with a 28.85. The personal best came in the 50 Fly with a 33.12 .8 seconds faster. In both races I was determined to only take 3 breaths. One at the wall (or in the free just before) then 2 on the way back.

    Not a bad showing.

    Total 1500 yards
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  13. First day was so so

    by , March 27th, 2010 at 07:35 PM (Mixing it up this year)
    Not a good day today. I felt good but just couldn't put it together.

    The first was the 50 back which was a second off. Next was the 100 Fly and I just wanted to finish, it was not particularly fast but about what I guessed I would do. The 100 IM was and I SKREWED UP but learned from it. The fly was probably the fastest I have ever done, I did not breath until the turn but my turn from back to breast I glided in for toooooo long. I finally decided it was not going to be a good time so just finish and not worry about the time.

    There is always tomorrow. 50 Free and 50 Fly. I am planning to take the 50 fly out just like I did in the IM. So I can say I learned something from a bad swim today.

    As always I find I get tired when I have to coach so tomorrow everyone is on their own I will watch from the stands and focus on my races. The kids all know and support what I am trying to do.

    Total 1350 yards
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  14. Picture Perfect

    by , March 26th, 2010 at 08:20 AM (Mixing it up this year)
    Today I was helping one of the swimmers take some pictures for a web site she was building in her computer class. So not much swimming, but then again I have a meet this weekend.

    5x200@3:30 Free
    500 free kick w/fins every 3rd 25 fast
    500 fly w/fins some kick and some one arm fly to loosen my back
    4x50 from block coach Walt was analysing my starts and I think I have it figured out now
    300 Free easy

    Total 2500 yards
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  15. Too COOOLLLDDDD

    by , March 25th, 2010 at 08:38 AM (Mixing it up this year)
    When I feel like opting for the geriatric pool you know it is cold. Good for the meet this weekend.

    5x200@3:30 Free
    500 kick w/fins alt 100 free/fly
    500 free kick w/snorkle & fins rotational kicking
    10x50 free from dive 20 yard sprints so so today
    3x100@1:30 Free w/paddles & bouy
    200 Free EASY

    Total 3000 yards
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  16. What a difference a day makes

    by , March 24th, 2010 at 07:39 AM (Mixing it up this year)
    Yesterday YUCK! Both in the water and out. Was up part of the night with indigestion and bad sinuses. Today YEAH! Much better all around. Again I did starts and this time I could judge how deep I was and when to start my pullout.

    10x100@1:45 Free every 3rd back
    500 Free kick w/fins every 3rd 25 fast
    10x50@:05R Back drills w/fins alot of one arm pull work
    10x50 from dive alternate free, back, fly sprint first 20 yards then easy free
    5x100@1:30 as 50 free/50 back w/paddles & bouy holding 1:25's
    5x100@:10R odds free evens back EASY

    Total 3500 yards
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  17. Working the starts

    by , March 23rd, 2010 at 07:28 AM (Mixing it up this year)
    Was working on my starts and some short bursts of speed. Nothing too long since my lung capacity seemed a bit diminished today. Must be the allergies hitting.

    1000 as 200 swim/pull/swim/kick/swim
    500 Back kick drills w/fins
    5x100@1:30 Free kick w/fins held 1:23's
    10x50 as 2 free/1 fly sprint from a dive to 20 yards was having alittle issue with going too deep or starting my pull too soon. Might have been my equilibrium being off due to allergies
    500 free easy w/snorkle & paddles

    Total 3000 yards
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  18. Working the starts

    by , March 23rd, 2010 at 07:28 AM (Mixing it up this year)
    Was working on my starts and some short bursts of speed. Nothing too long since my lung capacity seemed a bit diminished today. Must be the allergies hitting.

    1000 as 200 swim/pull/swim/kick/swim
    500 Back kick drills w/fins
    5x100@1:30 Free kick w/fins held 1:23's
    10x50 as 2 free/1 fly sprint from a dive to 20 yards was having alittle issue with going too deep or starting my pull too soon. Might have been my equilibrium being off due to allergies
    500 free easy w/snorkle & paddles

    Total 3000 yards
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  19. Getting ready to sprint

    by , March 22nd, 2010 at 08:50 AM (Mixing it up this year)
    I have a sprint meet coming up this weekend and I need to get some good times.

    10x100@1:45 Free easy with a 4 beat kick instead of dragging my legs as usual
    5x100@1:45 Free kick w/fins alt rt side/lt side narrow kick
    500 Free kick w/fins as 100 easy/100 fast
    10x50 from block as 20 yard sprints then easy free as 2 free/1 fly
    3x200@3:00 Free w/paddles & bouy easy
    200 as sprint in and out of turns
    200 Easy Free

    total 3500 yards
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  20. Easy Saturday with the kids

    by , March 20th, 2010 at 04:12 PM (Mixing it up this year)
    Got in a little bit before and alittle after for a real workout.

    1000 as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins
    12x25 breast drills
    12x25 free drills
    video taping
    5x100@1:30 w/paddles & bouy as 50free/50back held 1:25 or better

    total 2600 yards
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