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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. Friday Follies

    by , July 30th, 2010 at 08:55 AM (Mixing it up this year)
    Only 9 more days till Puerto Rico!!!!!!
    I am excited. My swimming stinks right now but that is expected.

    50,100,150,200@:10R Free
    500 Free every 3rd 25 alt rt arm/lt arm
    4x100@1:45 Free kick w/fins
    10x30 from dive alt fly/free fly felt good free stunk
    300 Free kick w/fins
    5x100@1:45 Free w/bouy held 1:36
    500 Free EASY

    Total 3000 meters
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  2. I really wanted to sleep in but...

    by , July 29th, 2010 at 07:24 AM (Mixing it up this year)
    I really wanted to sleep in but Monday is the last day of long course and I didn't want to miss a day of long course. It is bad enough I will be doing short course next week but atleast it is only 3 days.

    100,200,300,400@:10R Free Easy
    600 Free kick w/fins as 50 easy/50 moderate/50 fast
    3x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick on back/50 strong swim
    10x30 from dive alt fly/free
    500 Free EASY w/bouy

    total 3000 meters
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  3. Picking up speed

    by , July 28th, 2010 at 07:49 AM (Mixing it up this year)
    Felt much better today with alittle more pep.

    1000 as 200 swim/pull/swim/kick/swim
    500 Back kick w/fins alt by 100 fashion model/arms perpendicular
    10x30 from dive as 15 meter breakouts alt free/fly
    4x200@4:00 back w/fins 50 rt arm/50 lt arm/50 arms perp./50 sprint felt strong here
    400 Free as 50 swim/50 drill

    Total 3000 meters
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  4. No Energy today At ALL

    by , July 27th, 2010 at 07:30 AM (Mixing it up this year)
    I could barely move today in the pool. Just felt yuck. My first 4 sprints were soooo sloooow.

    10x100@1:50 Free
    8x25 from block alt fly/free
    500 Free kick w/fins every 3rd 25 fast
    5x100@1:45 Free kick w/fins got slower each time
    200 Free EASY w/bouy
    400 Free for time 6:23 not good
    200 Free EASY

    Total 3000 meters
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  5. The Taper Yucks

    by , July 26th, 2010 at 07:27 AM (Mixing it up this year)
    No energy today at all. My sprints or rather attempts at sprints were dismal at best. then again I am doing longer races not sprints at Nationals, except relays.

    500 Free broken as 50-100-150-200@:10R
    500 Free kick w/fins broken as 200-150-100-50@:10R
    8x25@1:00 Fly w/fins SPRINT held about 18-19
    300 Back kick w/fins
    5x100@2:00 Free 35 meters easy 30 meters Sprint (into & out of wall) 35 meters easy
    500 Free broken as 50-100-150-200 @:10R w/snorkle
    500 Free easy


    Total 3000 meters
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  6. Just one set today

    by , July 23rd, 2010 at 08:02 AM (Mixing it up this year)
    I didn't want to have to think today.

    6x[1x200@3:40 Free
    ....[2x100@1:50 Free
    ....[4x50@:55 Free

    1 minute rest after round 2 and 4
    Round
    #1&2 Swim
    #3&4 Kick w/fins
    #5 w/snorkle & bouy
    #6 w/bouy

    6x15 from dive 15 meter breakouts

    Total 3700 meters
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  7. Flyin again...

    by , July 22nd, 2010 at 07:27 AM (Mixing it up this year)
    Had the desire to swim some fly today. The lungs had to work though.

    10x100@1:50 Free
    500 Free kick w/fins as 50Easy/50Mod/50Fast
    5x100@:10 Fly kick w/fins #1&4 kick on side, #2&5 on back, #3 rotate every 10 kicks
    5x100@2:00 Fly w/fins as 50 skull drill/50 swim fast
    400 Free w/snorkle easy
    4x25 Fly from a dive and walk back 15 meter sprint

    Total 3000 meters
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  8. No Clock, No Sets just EASY

    by , July 21st, 2010 at 07:39 AM (Mixing it up this year)
    My Happy Birthday to myself was an easy swim. No speed, No expectations, No sets, just swim.


    50,100,150,200,250,300,350,400@:05R Free
    500 Free kick w/fins easy
    600 Fly drills w/fins as 50 rt arm/50 lt arm/ 50 skull drill/50 kick
    400 Free w/snorkle
    200 Free EASY

    Total 3500 meters
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  9. Felt like the blob

    by , July 20th, 2010 at 07:30 AM (Mixing it up this year)
    Just had no energy today but was pleasantly surprised by one set.

    5x200@3:40 Free could barely make these
    6x100@:05R Back kick drills w/fins alternate streamline/fashion model/partial recovery these just didn't feel good at all
    500 Free kick w/fins every 3rd 25 80%
    5x200@4:00 as 100 Free/100 Back w/paddles & bouy went 3:30, 3:28, 3:19, 3:16, 3:09 where did this come from this was faster than I could do the free only
    4x100@:05R Free as 50 drill/50 swim

    Total 3500 meters
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  10. Back to normal or 3 weeks to Puerto Rico!

    by , July 19th, 2010 at 07:26 AM (Mixing it up this year)
    Back was really hurting today. And the answer is Butterfly... What does Donna do when her back hurts?

    400 Free
    300 Free Drill
    200 Free Kick Drills
    100 Free

    500 Free Kick w/fins as 50 easy, 50 moderate, 50 hard, repeat
    5x200@4:00 Fly as 50 rt arm/50 lt arm/50 kick/50 swim fast felt good!
    500 Free w/paddles, bouy and snorkle concentrate on distance per stroke
    4x100@1:45 Free
    100 Free EASY

    Total 3500 meters
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  11. Age Group Championships

    by , July 16th, 2010 at 07:43 PM (Mixing it up this year)
    Wonderful discovery last night, Dynamo was having Masters practice in the morning before the Age Group States! I got in and had fun with Skippy and CeCe and got a good workout in. They made me lead so I got tired after a while. Luckly we only got about an hour in before we had to get out.

    500 Free
    5x100@1:45 Free as 50 drill/50 swim
    6x200@3:15 Free w/paddles & fins Descend 1-4 #5 easy #6 fast
    9x100@1:50 Fly w/fins 3 times thru #1 50 rt arm/50 lt arm #2 25 rt/25 swim/25 lt/25 swim #3 kick streamline on back
    100 free Easy

    Total 3200 meters
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  12. Long Day Today

    by , July 15th, 2010 at 07:26 PM (Mixing it up this year)
    Started with practice early this morning, then drive to Atlanta for State Championships. My swimmer got DQ'ed on her start for the 800 Free and needless to say was very upset. She is also having difficultly getting out of the pool with her knee.

    Here is the workout I managed.

    5x200@3:45 Free
    500 Free kick f/fins every 3rd 25 fast
    5x100@:10R Fly kick w/fins
    500 Free w/paddles & bouy
    5x100@2:00 Free easy 33/fast 33/easy rest
    500 Free w/snorkle

    Total 3500 meters
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  13. Leaky goggles YUCK!

    by , July 14th, 2010 at 07:31 AM (Mixing it up this year)
    Today my normal goggles started to leak so I went to adjust the nose piece strap and it broke. Hopped on deck to grabbed my secondary pair from my equipment bag and some guy who did not want to share a lane started movinng toward my lane. Luckly I just grabbed my extra pair and hopped back in. I found out on the first lap these leak, YUCK! but I was not going to lose my lane to a lane hog. He was welcome to share but would not. It is different if you scare people like I do. I can't help it if they don't want to join me because I am on the faster side.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd 25 FAST
    5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 Swim this is the set my goggles broke on after #2
    2x400@7:00 Free w/paddles & bouy
    100 Free kick w/snorkle
    100 Free w/snorkle

    Total 3500 meters
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  14. Moving well until

    by , July 13th, 2010 at 07:37 AM (Mixing it up this year)
    Toward the end of my workout on one of my kickouts I could tell I kicked wrong and ouch the lower back spasmed. It has been a while since I have had to deal with that but luckly it was short lived.

    400 Free
    300 Free w/paddles & bouy
    200 Free
    100 Free kick
    500 Free kick w/fins alt 50EZ/50Mod/50Fast
    5x200@:05R Back odds as 50rt arm/50lt arm, evens as streamline kick
    10x100@1:45 w/paddles odds Free, evens Back
    100 Fly alt 50 rt arm/50 lt arm
    on last lap saw a disgusting wad of something floating in the pool and decided I didn't want to throw up in the pool looking at it any more.

    Total 3600 meters
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  15. One of those day

    by , July 12th, 2010 at 08:41 AM (Mixing it up this year)
    This was one of those days when you just have no energy but your times are great.

    1000 Free broken as 50,100,150,200,50,100,150,50,100,50 on :10Rest
    10x100@1:40 Free kick w/fins
    5x100@2:00 Fly as 25 rt arm/25 lt arm/25 kick/25 sprint
    5x200@3:30 Free ww/paddles & bouy descend went 3:15, 3:11, 3:05, 2:58, 2:50
    500 Free broken as 50,100,150,200@:10R

    Total 400 meters
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  16. End of the week YEAH!

    by , July 9th, 2010 at 08:15 AM (Mixing it up this year)
    Here comes the weekend.

    1000 Free as 200 spsks
    500 Free kick w/fins every 3rd 25 fast
    500 Free kick w/fins & snorkle push
    5x200@3:45 as 100 Free/100 Back w/paddles
    500 Free EASY

    Total 3500 meters
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  17. End of the week and I am fizzling out

    by , July 8th, 2010 at 07:22 AM (Mixing it up this year)
    Had no energy today but managed one good swim.

    400,300,200,100@:15R Free
    500 Free kick w/fins every 3rd 25 FAST
    4x100 kick w/fins alternate Fly and Back streamline
    200 IM w/fins Fly, Back and Free 1 arm drill, Breast pull
    800 Free w/paddles & bouy for time went 11:55 real fast for me, was out slow 1:36 for the 1st 100 then held 1:30's at the 400 something just clicked and back halfed it with 1:27's.
    3x100@:05R Free w/snorkle

    Total 3200 meters
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  18. Needed a recovery day

    by , July 7th, 2010 at 07:23 AM (Mixing it up this year)
    Recovery day does not mean sleep in just easy swimming for me.

    10x100@1:45 Free
    1000 Free kick w/fins odd 100's easy even 100's FAST
    3x[100@1:45 Free w/snorkle, paddles & bouy
    ....[200@3:30 Free w/snorkle, paddles & bouy
    100 Free w/snorkle, paddles & bouy EASY
    2x200@4:00 Fly w/fins as 50 Rt arm/50 Lt arm/50 streamline kick on back/50 sprint
    200 Free easy w/fins

    Total 3600 meters
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  19. Some fast days

    by , July 6th, 2010 at 07:20 AM (Mixing it up this year)
    Seem like I am swimming so fast in workout lately and today was no exception, even despite a bad back.

    1000 Free as 200 SPSKS
    500 Free kick w/snorkle & fins
    5x200@4:00 Back w/paddles got progressively faster
    300 Free kick w/fins
    200 Fly alternate 50 Rt arm/50 Lt arm

    Total 3000 meters
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  20. Surpising this morning concidering

    by , July 5th, 2010 at 11:24 AM (Mixing it up this year)
    The pool temp was 86 at the Y today. Normally that would put my body into a lazy mode but not today.

    10x100@1:45 Free
    5x100@2:00 Fly w/fins as 25 skull drill/25 rt arm/25 lt arm/25 swim Fast
    500 Free w/fins every 3rd 25 FAST
    5x200@3:00 Free w/paddles & bouy went 2:34, 2:31, 2:28, 2:28, 2:27 very fast for me
    500 Free kick w/fins easy
    400 MI drills w/fins
    100 Free easy

    total 4000 yards
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