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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. Long Course..... Yeah!

    by , December 11th, 2009 at 07:50 AM (Mixing it up this year)
    This morning I got in my distance mode. I saw long course and the first swim I thought of doing is 500 Fly w/fins! So, I did it again.

    400,300,200,100@:15R Free
    500 Free kick w/fins moderate pace
    500 Fly w/fins in 8:48 felt good but was slower than last time
    5x100@:05R kick w/fins #1&5 Free, #2&4 fly on back, #3 back
    5x200@3:30 Free w/paddles & bouy descend went 3:21, 3:16, 3:12, 3:08, 3:04
    200 Free EASYYYYYYY

    Total 3700 meters
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  2. Sleep Swimming it can be done

    by , December 10th, 2009 at 07:18 AM (Mixing it up this year)
    This morning I just didn't want to wake up. I was 1/2 asleep while driving and once in the water. Slept during the warm up so I don't really remember much. The first 5 100's of the main set I was just starting to semi wake up on.

    Yes sleep swimming can be done and fast!

    1000 as 200 swim/pull/swim/kick/swim

    15x100 Free w/paddles & bouy as 1-5@1:35, 6-9@1:30, 10-12@1:25, 13-14@1:20, 15@1:15 once again the only one I did not make was on the 1:15
    500 Free kick w/fins every 3rd fast
    5x100@:10R Free w/snorkle as 25 kick, 25 rt arm, 25 lt arm, 25 swim

    Total 3500 sleep swimming yards
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  3. A bit more speed today

    by , December 9th, 2009 at 07:34 AM (Mixing it up this year)
    Since I was feeling better today I decided to do a few and I mean few sprints. I can tell I have more strength in my legs now since I have been trying to do more kicking.

    Goal for this year is to break 27 in the 50 Free, 1:00 in the 100 Free and if I don't get cut from the 50 Fly at Nat's I want to go 30 in the fly(6th event).

    10x100@1:45 Free #3,6,9 Back
    3x[100 Free for time w/fins went 1:00 on all
    ....[300 Free kick w/fins easy recovery
    ....[1 minute rest
    25,50,75,100,25,50,75,25,50,25@:05Rest Free w/paddles & bouy long and loose
    5x100@1:30 Free w/paddles & bouy
    4x50 Starts with breakout to 20yards Fly then finish easy free

    Total 3500 yards

    Updated December 9th, 2009 at 08:26 AM by Donna

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  4. Slow and sluggish today

    by , December 8th, 2009 at 07:10 AM (Mixing it up this year)
    Just had no energy for today and it took too many phone calls to wake up my son so there was no warm down today.

    100,200,300,400,500@:15R Free
    500 Free kick w/fins every 3rd 25 FAST
    200 kick w/fins & snorkle alternate 50 free/50 fly
    100 Free w/fins sprint for time 1:03 that stunk
    200 fly kick w/fins
    5x100@1:30 Free w/paddles & bouy on the easy side

    Total 3000 yards
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  5. Tough one today

    by , December 7th, 2009 at 07:23 AM (Mixing it up this year)
    Flet alittle sluggish at first but got some speed as I got thru practice.

    10x100@1:45 Free every 3rd IM
    10x100@1:30 Free kick w/fins went 1:20, 1:23, 1:21, 1:22, 1:21, 1:22, 1:23, 1:24, 1:23, 1:23
    5x200@3:00 Free w/paddles & bouy descend 1-5 went 2:47, 2:44, 2:41, 2:37, 2:36
    10x50@:05R Free w/snorkle odds kick evens swim
    6x50@:55 odds Free evens Back
    200 Free Easy

    Total 4000 yards
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  6. Meet day has arrived

    by , December 5th, 2009 at 07:24 PM (Mixing it up this year)
    Began the meet with a long warm up of 1500 but I still did not feel good. I swam the 800 Free in 11:28.?? which was 10 seconds off for me. I really thought this was going to be a ball park meet for me this time....

    After a 400 Free warm down and a long break came the 200 Fly, once again I swam this more relaxed and stretched out. Went 3:31.9? a 4 second improvement. Again did a warm down of 200 Free.

    Next up was the 200 Back did not feel very fast on this but managed to drop .02 seconds from my time a month ago with a time of 3:02.82. Again went a 200 warm down.

    Up next was the 100 Free. This was an interesting race. I did not feel particularly fast but did have a race going with Marina, she was a little ahead of me at the 1/2 and I decided we were so close I just put the legs in overkick and .... 1:10.?? a 1 second drop from a month ago.

    Did a nice 200 meter warm down and hit the showers. By this time I was feeling fairly good but the meet was going so long and since I needed to get back to my brothers house to go babysit so I decided to scratch the 400 Free. I kind of wish I had swam it. Oh well.

    I have to call this a fairly successful meet with 3 PB's! YEAH!
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  7. Another Easier Day

    by , December 3rd, 2009 at 07:57 AM (Mixing it up this year)
    Meet on Saturday and no practice tomorrow so I decided to have this as a 3 day taper.

    10x100@1:45 Free
    5x100@1:30 Free kick w/fins
    5x100@1:30 Fly kick w/fins
    5x100@1:45 Free w/snorkle work on head position and concentrate on arm pull
    5x50@1:00 Free w/snorkle work on distance per stroke
    5x50@1:00 Free Easy

    Total 3000 yards
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  8. Learning to use the snorkle

    by , December 2nd, 2009 at 07:40 AM (Mixing it up this year)
    An easy day today. What fun trying to learn how to use the snorkle. Especially how to do a flip turn and not SUCK H2O! Took a few attempts before I got the hang of it but I did use the nose plug that came with it and it helped.

    10x100@1:45 Free
    500 Free/Fly kick w/fins
    5x100 Free no interval here just long enough to recover from any gagging that might have occured from using the snorkle
    5x100@:10 Rest Free with snorkle felt better by now
    4x50@1:00 Fly w/fins held 42's
    50 Butterfrog just to see how I could do on this, went 45 this was incase on the 200 Fly someone decides to use butterfrog on the last 50 and blow past me I can fight them off
    250 Free Easy

    Total 3000 yards
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  9. Last killer workout before the weekend meet

    by , December 1st, 2009 at 07:34 AM (Mixing it up this year)
    So I pushed again today since Friday our pool is closed. Tomorrow and Thursday will be on the easier side.

    1000 free as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd 25 sprint
    5x100@1:45 Fly kick w/fins streamline held 1:30's
    15x100 Free w/paddles & bouy 1-5@1:35, 6-9@1:30, 10-12@1:25, 13-14@1:20, 15@1:15 I didn't make the 1:15 but everything else I made
    300 Free Easy

    Total 3800 yards
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  10. Free/Back day

    by , November 30th, 2009 at 08:35 AM (Mixing it up this year)
    Since I have a meet this coming weekend I won't be doing any long fly sets this week so I chose to work backstroke some.

    500 Free
    5x100@1:40 Free
    500 Free kick w/fins every 3rd 25 moderate
    5x100@1:30 Back w/paddles & fins held 1:20's here
    6x200 odds free @3:00 evens back @3:30 w/paddles & bouy went 2:51, 2:50, 2:46 on the free and 3:15's on the backs
    300 Free EZ

    Total 3500 yards
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  11. Sore Saturday

    by , November 28th, 2009 at 12:44 PM (Mixing it up this year)
    I was sore this morning. The distance set yesterday took alot out of me. That made today very slow.

    5x100@1:45 Free
    5x100@1:45 Free w/paddles & bouy
    40x25 10 of each stroke Drills
    250 kick
    250 free easy

    Total 2500 yards
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  12. Working off the FOOD!

    by , November 27th, 2009 at 08:42 PM (Mixing it up this year)
    Went to the Y today but they were not opening the pool until later so I decided to come back about 2 hours before the kids I coach come in. Had to go work off all of that good food.

    10x100@1:45 Free long and loose
    500 Free kick w/fins every 3rd 25 sprint
    10x200 Free w/paddles and bouy as 1-3@3:15, 4-7@3:00, 8-10@2:45 went 2:55, 2:46, 2:45, 2:45, 2:45, 2:45, 2:45, 2:37, 2:36, 2:36
    200 Free drill w/fins 6 kicks on each side
    200 Back EZ w/fins
    200 Fly kick w/fins
    200 Free EZ w/fins
    200 Back EZ w/fins

    Total 4500 yards

    Coached the kids then home for more pie!
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  13. Unmotivated today - but still went

    by , November 25th, 2009 at 07:57 AM (Mixing it up this year)
    Just not into swimming this morning but I still just went thru the motions. This happens occasionally and you just have to push thru it.

    10x100@1:45 Free
    500 Fly kick w/fins
    5x100@1:45 Free paddle on week hand and fin on opposite foot
    5x100@1:45 Fly w/fins held 1:35's
    600 Free kick w/fins alternate 200 Easy 100 Sprint
    8x50@:55 Free 1/2 swim 1/2 catchup drill

    Total 3500 yards

    Happy Thanksgiving
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  14. Crunched on time

    by , November 24th, 2009 at 07:19 AM (Mixing it up this year)
    Since the guard who was supposed to open up didn't actually show up till almost 1 hour late we were lucky that we could find another guard to open up but obviously we lost 15 minutes of our workout time. So here is the modified workout to get the yards inm in the shortest amount of time.

    1000 as 200 swim/pull/swim/kick/swim
    10x100@1:30 Free kick w/fins held 1:25's
    10x100@1:30 Free w/paddles & bouy Desc 1-5 & 6-10 went 1:25, 1:24, 1:22, 1:21, 1:19, 1:21, 1:20, 1:18, 1:16, 1:16
    500 Free EASY

    Total 3500 yards
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  15. Strengthing the week side

    by , November 23rd, 2009 at 07:28 AM (Mixing it up this year)
    What a workout. Felt fairly strong and worked on trying to strengthen the right shoulder.

    10x100@2:00 Free 1/2pull 1/2kick
    500 Free kick w/fins every 3rd 25 FAST
    10x50@:55 Fly w/fins held 45's
    200 Fly kick alt 25 right side, 25 left side, 50 on back
    3x100@1:30 Free kick w/fins held 1:20's
    5x100@1:40 Free paddle on weak hand, fin on opposite foot from hand to stengthen right arm
    5x200@3:00 Free w/paddles & bouy first 3 bilateral breath (to help with strengthening weak side) all descending went 2:55, 2:47, 2:46, 2:41, 2:36
    200 Free EASY

    Total 4200 yards
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  16. Still Flying High

    by , November 21st, 2009 at 05:42 PM (Mixing it up this year)
    Today I got in about 40 minutes early and took advantage of it. Unfortunately the temperature was 85 degrees. Still felt great on
    the fly this time.

    10x100@1:45 Free
    5x100@1:45 Fly w/fins
    500 Free kick w/fins
    40x25 10 of each stroke various drills

    Total 3000 yards
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  17. Another Long Course Friday!!!

    by , November 20th, 2009 at 08:24 AM (Mixing it up this year)
    I don't know why I have come to love long course but I have. It is just so freeing to swim and swim and swim. DISTANCE MODE!!!

    1000 as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd 25 fast
    500 Fly w/fins went 8:46 nice and loose
    500 kick w/fins alt 50free/50fly
    5x100@1:45 Free w/paddles & bouy
    5x100@2:00 Free 50easy/50heavy kick

    Total 3500 meters
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  18. Mixing it up again

    by , November 19th, 2009 at 07:31 AM (Mixing it up this year)
    Not a lot of yardage today but it was a little rough. Tomorrow is LONG COURSE and you know what that means.......FLY.

    5x200@3:15 Free long and loose

    8x25@:45 Free kick every 3rd 25 FAST held :26's on the fast ones
    8x50@55 Fly w/fins was holding :43's on these
    8x25@:45 Free kick every other 25 FAST held :26's
    4x100@1:45 Back w/paddles was holding 1:35's
    8x25@:45 Free kick FAST held :27's on these
    4x100@2:00 Breast pull w/fins get the dolphin motion in held 1:48's on these

    200 Free kick w/fins EASY
    200 Free swim EASY

    Total 3200 yards
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  19. The strength returned today!

    by , November 18th, 2009 at 07:44 AM (Mixing it up this year)
    Felt alot stronger after a good loose warm up. The more I swim the longer a warmup I need. Feel like I had some power today.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd 25 moderate
    5x100@1:45 Back kick w/fins fashion model drill

    Main set straight thru
    2x100@1:35 Free w/paddles & bouy held 1:25's kept it long and loose here
    3x100@1:30 Free w/paddles & bouy held 1:25's kept it long and loose here too
    3x100@1:25 Free w/paddles & bouy held 1:19's
    2x100@1:20 Free w/paddles & bouy went 1:15, 1:17

    5x100@1:50 Fly w/fins went 1:35, 1:32, 1:32, 1:29, 1:26 not bad for long and loose fly

    300 Free EASY recovery
    200 Free kick w/fins EASY

    Total 4000 yards
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  20. Curious strength differences

    by , November 17th, 2009 at 08:44 AM (Mixing it up this year)
    Just did not feel any strength again today but times seemed about normal. You can see the differnce in the strength between the right and left arm, the funny thing is I am right handed so I would think the right arm would be faster but it is not.

    5x100@2:00 Free pull to kick
    5x100@1:45 as 50 Free/50 Back
    5x100@1:30 Free kick w/fins held 1:25's
    500 Fly kick w/fins vary the positions by 100
    2x500@8:00 Free w/paddles & bouy went 6:56 & 6:41
    5x50@1:05 Free right arm only w/paddle
    5x50@1:00 Free left arm only w/paddle
    500 Free Easy

    Total 4000 yards

    Updated November 17th, 2009 at 03:34 PM by Donna (correction to a distance)

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