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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. Distance focus today for the most part no legs

    by , April 19th, 2010 at 07:35 AM (Mixing it up this year)
    Started with a distance workout because there was no kick in the workout. Hip is feeling better but still don't want to hurt it again this close to Nationals.

    20x50@:55 Free held :46's
    1000 Free w/paddles & bouy for time 13:16
    20x50@1:00 Free every 3rd FAST went :36, :36, :35, :36, :35, :32 on the sprints held :46's on the others legs were ok on this
    8x100@1:30 Free w/paddles & bouy
    200 Free EASY

    Total 4000 yards
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  2. Saturday recovery

    by , April 17th, 2010 at 05:02 PM (Mixing it up this year)
    Today I just did the usual with the girls and then worked with Tom on backstroke turns with a flat wall.

    5x100@1:45 Free
    40x25 various drills 20 fly, 10 back and 10 free
    5x100 with 5 pullups between each 100

    Total 2000 yards

    After workout and working with Tom I soaked in the hot tub and then went for a massage.
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  3. The cure all for every hurt ....

    by , April 16th, 2010 at 11:17 AM (Mixing it up this year)
    500 FLY

    Yes with my hip hurting and determined not to kick, but then I decided to try fly and ... I feel so much better now. It may not last but I have not taken any Ibuprophin today!

    5x200@3:45 Free
    500 Fly kick w/fins gently
    500 Fly w/fins in 8:45
    2x200@4:00 Free easy
    3x200@3:30 Free w/paddles & bouy
    200 Free EASY

    Total 3200 meters

    Yes this was long course today
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  4. Still have no legs to speak of

    by , April 15th, 2010 at 09:27 AM (Mixing it up this year)
    I guess over the last year my work to build my leg strength has made a bigger impact on my swimming than I thought.

    5x200@3:30 Free #2&4 pull
    500 kick start free w/fins only using my left leg then switched to fly which did not bother me.
    5x50@1:15 free rt arm only w/paddle
    5x50@1:15 free lt arm only w/paddle
    10x100@1:40 w/paddles&bouy as 50free/50back
    200 Free Easy

    Total 3200 yards

    Updated April 15th, 2010 at 11:27 AM by Donna

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  5. My pull bouy is my friend

    by , April 14th, 2010 at 07:33 AM (Mixing it up this year)
    I have been very careful not to throw my hip out again and when I tried to kick this morning I decided to just learn to love my pull bouy for a few days.

    5x200@3:30 Free
    300 Free kick w/fins (it was ok at first but after 200 I knew I was pushing it)
    Everything else I uised the bouy
    100 Free Easy
    10x25@:45 Free power pull 6 strokes then easy
    50 easy

    this next group was with paddles and bouy
    50@:50 Free Mod Pace
    100@1:40 Free Mod Pace
    150@2:30 Free Mod Pace
    200@3:20 Free Mod Pace
    200@3:20 Free Fast
    150@2:30 Free Fast
    100@1:40 Free Fast
    50@:50 Free Fast

    10x50@1:00 Free just bouy hold pace, went 42,42,41,41,41,40,40,40,40,39
    300 Free easy

    Total 3500 yards

    Hip still hurts some but I have succumbed to taking Ibuprophen now
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  6. A day when everything goes wrong...

    by , April 13th, 2010 at 08:27 PM (Mixing it up this year)
    This was one of those days. As I am driving to practice at around 5am I get 6 pages from my computer at work which signifies there is a major crash of some sort going on. I get to the aquatic center and power up the laptop to fix the problems.

    Afvter 45 minutes of computer work I finally get to swim only to find mid way thru the workout I can't kick becausee my right hip is in excrusiating pain. I finish a quick warm down and get out for a hot shower.

    Hobbled about most of the day and the hip pain just got worse and worse. I actually have had mild pain for about a week, but now I had to do something. Called my ART specialist and a half hour after the stim and ART my hip gets popped back into place. YEAH I am normal again but the muscles are very sore.

    Spent most of the kids workout coaching from a chair. I am so afraid I will move wrong and throw it out of place again.

    Here is what I got done from my workout
    500 Free Easy
    5x100@2:00 Fly drills
    6x[50@1:00 Fly w/fins
    ....[4x25@:45 Fly w/fins Desc. 1-4
    5x100@2:00 Kick w/fins
    100 Free Easy

    Total 2500 yards
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  7. The sunburn still hurts but....Distance...

    by , April 12th, 2010 at 07:32 AM (Mixing it up this year)
    Life goes on and we work out hard. Kicking it up a notch. Sunday I did some bicep and tricep work and today was a Distance was the name of the game. After my lame attempt at a 1650 this weekend in bathwater were I was off by over a minute and a half I figured I would try again this morning of sorts.

    This was a workout from last week that Kris Houchens had, I just modified it a bit.

    400@8:00 Free
    3x100@2:00 Free Drill
    6x[50@:50 Free
    ....[50@1:00 Back
    4x100@1:45 kick w/fins middle 50 with no board
    50 Free EASY
    broken 1650 w/paddles & bouy holding pace of 1:18 as
    1x100@1:45
    2x100@1:40
    3x100@1:35
    4x100@1:30
    3x100@1:25
    2x100@1:20
    1x100@1:15 went 1:17 here
    1x50 sprint
    400 Free easy
    200 Free Drill easy

    Total 4000 yards
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  8. A nice sunny day at the meet

    by , April 10th, 2010 at 06:27 PM (Mixing it up this year)
    Not overly fast today but I did not expect to be with my change of training this past week.

    It was cool outside with the wind blowing, even with being covered up I managed a good sunburn. The pool was soooo hot. Every time I dove in I thought bath water.

    Swam 4 unimpressive races but had fun hanging out with my firends. Swam the 1650 Free, 100 Back, 50 Free, and 500 Free. Followed up with a relay at the end.

    Total 3800 yards
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  9. 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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  10. 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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  11. 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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  12. 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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  13. 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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  14. 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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  15. 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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  16. 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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  17. 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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  18. 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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  19. 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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  20. 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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