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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 Temptations

    by , October 1st, 2010 at 08:12 AM (Mixing it up this year)
    I was actually tempted to do breast again today but then I wised up. Did fly instead.

    1000 Free broken 1,2,3,4,1,2,3,1,2,1 laps@:10R
    500 Free kick w/fins every 3rd25 fast
    5x200@4:00 Fly w/fins as 25 rt arm/25lt arm/25 kick/25 FAST
    8x100@1:45 Free w/paddles & bouy
    200 Free easy

    Total 3500 meters
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  2. The Evil Stroke Again

    by , September 30th, 2010 at 07:21 AM (Mixing it up this year)
    I have decided I might be able to handle 1 day every 2 weeks to swim some breaststroke and hopefully that will help my IM's without causing the knee problems to show up again.

    5x200@3:30 Free
    500 Breast kick w/fins
    5x100@1:30 Free kick w/fins
    5x100@2:00 Breast w/paddles & fins
    5x100@1:45 Free w/bouy counting strokes and holding pace, stroke count was 17-18 and held 1:28's feeling long and loose.

    Total 3000 yards

    I have to figure out a way to improve my distance per stroke. Time to review the tapes on freestyle and slow down what I am doing to get more efficient.
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  3. How do I make it out the door some days?

    by , September 29th, 2010 at 07:29 AM (Mixing it up this year)
    Well today was one of those days I really wanted to sleep in but just could not do it.

    1000 Free as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins alt by 25 easy/25mod/25 fast
    500 Back kick w/fins alt by 100 fashion model/streamline
    10x100 odds Free@1:30, evens Back@1:45 w/paddles was holding 1:17's on the free and between 1:33-5 on the back
    500 Free drill easy

    Total 3500 yards
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  4. Feeling too old today

    by , September 28th, 2010 at 07:34 AM (Mixing it up this year)
    Just not moving well today. By the end of workout my right shoulder was feeling left out and decided to start causing me some issues.

    10x100@1:40 Free
    600 Fly kick w/fins alt by 100 kick on side/kick on back
    400 Free kick w/fins alt 50 easy/50 build
    5x200@3:30 Fly w/fins as 50 rt arm/50 lt arm/50 kick on back/50 swim strong
    3x100@1:40 Free w/paddles & bouy
    200 Free easy

    Total 3500 yards
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  5. What a push today for me

    by , September 27th, 2010 at 07:40 AM (Mixing it up this year)
    I wanted to do the workout I would be giving the kids tonight so that when they belly ached about it I could say "If this old body can do it so can you".

    500 Free Easy

    3x100@1:30 Free w/paddles & bouy
    200@4:00 Free w/paddles & bouy
    3x100@1:25 Free w/paddles & bouy
    200@4:00 Free w/paddles & bouy
    3x100@1:20 Free w/paddles & bouy
    200@4:00 Free w/paddles & bouy
    3x100@1:15 Free w/paddles & bouy(only made the first one here)
    200@4:00 Free w/paddles & bouy
    3x100@1:10 Free w/paddles & fins(had to add fins to try to make the interval only made the first one)
    200@4:00 Free w/paddles & bouy

    500 Free kick w/fins
    500 Free w/snorkle as 200 swim/100 kick/200 swim

    Total 4000 yards
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  6. A morning at the Y awesome swim

    by , September 25th, 2010 at 05:40 PM (Mixing it up this year)
    I surprised even myself with todays workout. The water was warm but I still managed a great workout.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd lap fast
    5x200@2:45 Free w/paddles & bouy fist one in 2:43 and the rest 2:40's WOW!
    500 Free broken with the girls
    spent the next 40 minutes under water looking at their strokes

    Total 3000 yards
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  7. Not too bad today

    by , September 24th, 2010 at 08:18 AM (Mixing it up this year)
    My left ankle was better than it has been. The TENS unit really helped.

    100,200,300,400@:15R Free
    500 Free kick every 3rd 25 fast w/fins
    4x100@:05R kick streamline alt back/fly fast
    100 Breast kick
    3x400@7:00 Free w/paddles & fins descend went 6:14, 6:02, 5:50
    300 Free Easy

    Total 3500 meters
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  8. The joints aren't moving well today but....

    by , September 23rd, 2010 at 07:27 AM (Mixing it up this year)
    Despite waking up fairly stiff and inflexable, I manage 4 decent swims in workout today, everything else was recovery and mobility.

    10x100@1:45 Free w/4 beat kick
    500 Free kick w/fins every 3rd moderate
    3x[100@2:30 as 50 fly chest press/50 fly kick on back w/fins
    ....[100@2:00 fly w/fins for time went 1:21, 1:18, 1:18
    300 Free kick w/fins easy
    100 Fly w/fins for time 1:12
    500 Free w/snorkle, paddles & bouy easy recovery
    500 Free Drills w/fins

    Total 3000 yards
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  9. Did not want to get up this morning

    by , September 22nd, 2010 at 07:27 AM (Mixing it up this year)
    I did it anyway. I am now glad I did since I got my body moving better than I have in a while.

    50,100,200,300,200,100,50@:15R Free

    6x100@1:30 Free kick w/fins
    300 Free kick w/fins easy
    100 Free kick w/fins for time 1:14

    10x50@1:00 Fly w/fins as 25 skull drill/25 swim fast

    10x100 Free w/paddles & bouy
    #1-4@1:30 held 1:25's
    #5-7@1:25 held 1:20's
    #8-9@1:20 held 1:15's
    #10@1:15 went 1:14

    300 Free easy w/snorkle

    Total 3800 yards
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  10. The kids would say long and boring

    by , September 21st, 2010 at 07:31 AM (Mixing it up this year)
    I was running late today so I crammed what I could in.

    10x200@3:30 Free w/min 4 beat kick
    500 Free kick w/fins every 3rd lap moderate
    4x200@3:00 Free w/paddles & bouy
    200 Free Easy

    Total 3500 yards
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  11. From bath water to ice water

    by , September 20th, 2010 at 07:32 AM (Mixing it up this year)
    Dove in this morning at practice and it took over 200 yards from me to get past the initial shock from the cold. I did not complain because I would rather this be the case than the bath water I swam in this weekend.

    I still have the left ankle issue to deal with but everything else seemed much better today. I could even get up the stairs at the building much better than normal.

    10x100@1:45 Free
    5x100@1:30 Free kick w/fins
    500 Free kick every 3rd lap moderate
    200 Free alt rt arm/lt arm by 50 w/fins
    200 Fly alt rt arm/lt arm by 50 w/fins
    200 Back alt rt arm/lt arm by 50 w/fins
    200 Breast pull w/fins
    500 Free w/paddles & bouy for time went 6:50
    200 Free Easy

    Total 3500 yards
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  12. Sunday at the meet and nothing worth reporting

    by , September 19th, 2010 at 07:55 PM (Mixing it up this year)
    Just another meet for me. No good swims but then I was unmotivated and sore. The muscles in my upper back are hurting and I just did not get into any of my swims today.

    200 Back and 200 Breast were on the list for today and both were way off but they are over and I need to work hard for the next month until Columbia, SC in November. I have a kids meet in October that I will take a little more seriously but will only do a few events.

    Total of 1000 yards today.
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  13. Friday night and Saturday at the meet

    by , September 18th, 2010 at 07:23 PM (Mixing it up this year)
    Friday night my 400 IM was surprising. The water was like bath water. Still I went out in the 100 Fly in a best time but then died for the rest of the race. My breast stroke was so so but atleast the knee did not hurt. I was 25 seconds slower than 3 years ago which was the last time I did this event.

    Total of 2000 yards between warm up and swim.

    Today was another hot day. My 200 Free stunk, was off by 10 seconds. My 500 Free was off as well. I just didn't have the energy.

    The saving grace swim of the meet was my 200 Fly! Swimming it using my new strategy in warm water I managed a 3:15 which is the time I have been doing for a while now and I think if I were in a cool pool I might have gotten near my best time from 3 years ago.

    My new way of swimming fly is just to set a pace and keep it up. My old way to swim it was print the first 50 and wonder why I signed up for it for the last 150. I much prefer the paved approach.

    Total yards today 1700 yards
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  14. Got me TENS unit on and starting to feel better

    by , September 17th, 2010 at 08:03 AM (Mixing it up this year)
    Swam this morning but still have the lower back locked up.

    600 Free
    400 IM fly drill/back pull/breast kick/free swim
    400 one arm fly alternate rt/lt by 50 w/fins
    200 back kick w/fins fashion model
    400 Free kick w/fins
    600 Free w/paddles & bouy

    total 2600 meters

    Now I am using the TENS unit to loosen anything that might need to be loosened.
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  15. Oh my aching lower back

    by , September 16th, 2010 at 07:27 AM (Mixing it up this year)
    Not just my back but the left ankle as well. I am just falling apart. Getting old stinks but it is better than the alternative.

    1000 Free as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd fast
    500 kick w/fins alt by 100 fly/back
    5x200@3:30 w/fins as 50rt arm/50lt arm/50 kick/50swim #1&2 fly, #3&4 back #5 breast as 100 pull/50kick/50swim
    300 Free pull w/paddles & bouy
    100 Free easy
    2x50 from dive fast breakout everything else easy

    Total 3500 yards
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  16. Started too early this morning

    by , September 15th, 2010 at 07:22 AM (Mixing it up this year)
    Had a system downtime at 4am and had everything back up by 4:40 but this caused me to be a little on the late side today. Still got in a good workout though.

    Still have the stiff left ankle and sore lower back to deal with but hopefully the fly skull drill will do what it was thrown in to do, Loosen my back muscles! Plus it can't hurt I am swimming 200 fly this weekend.

    The lineup for my meet is 400 IM, 200 Free, 200Fly, 500 Free, 200 Back, 200 Breast and 2 relays with the kids in the 15+age group.

    10x100@1:45 Free
    500 Free w/fins every 3rd lap fast
    10x50@1:00 Fly skull drill w/fins
    6x200@3:00 Free w/paddles & bouy nice and loose went 2:45, 2:39, 2:42, 2:35, 2:37, 2:34
    300 Free easy

    Total 3500 yards

    Updated September 15th, 2010 at 07:31 AM by Donna

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  17. I was there

    by , September 14th, 2010 at 08:09 AM (Mixing it up this year)
    This was just a show up and swim day. No real motivation today. Swimming to swim.

    2x[4x100@1:45 Free
    ....[200@3:30 Free
    500 free kick w/fins alt rt side/lt side
    500 Free kick w/fins build thru the 500
    2x[4x100@1:30 Free w/paddles & bouy
    ....[200@:3:30 Back w/paddles & bouy
    200 Free Easy

    Total 3600 yards

    Updated September 15th, 2010 at 07:25 AM by Donna

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  18. The return to the evil stroke

    by , September 13th, 2010 at 07:32 AM (Mixing it up this year)
    Today I managed to do some breaststroke. I will be swimming both the 400 IM and 200 Breast this weekend at my next meet, along with all the other 200's and the 500 Free.

    My knees are holding. It actually helped loosen my lefty ankle up a llittle.

    400,300,200,100@:15R Free
    400,300,200,100@:15R Free kick w/fins
    10x50@1:00 Breast pull w/paddles & fins
    20x25@:45 Breast kick
    500 Free every 3rd lap breast skull drill

    Total 3500 yards
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  19. Meet Day and still stuffed up

    by , September 11th, 2010 at 05:59 PM (Mixing it up this year)
    Did not feel particularly healthy today but still going to swim as best I can. The coaching really takes alot out of me.

    500 Free
    500 Kick
    400 IM as drill fly, pull back, kick breast, swim free
    2x50 from dive breakouts

    100 Back 1:21.42
    100 Free 1:07.59

    Not too great today but I lost my voice from yelling for everyone and was standing around all morning long.

    The team did great too. Coach opened a few eyes for her new swimmers by showing them she can swim and not come in last.
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  20. Normal practice even before a meet

    by , September 10th, 2010 at 08:08 AM (Mixing it up this year)
    500 Free
    500 Free kick w/fins
    5x200@4:00 Fly w/fins as 50rt arm/50lt arm/50 kick/50 swim
    2x400@7:00 Free w/paddles & bouy went 6:00 and 5:52
    200 Free easy

    Total 3000 meters

    Seemed to get faster the more I did.
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