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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. Was going to sleep in but not to be

    by , September 9th, 2010 at 07:25 AM (Mixing it up this year)
    Last night's golive went well so I managed to get home at a decent time. Enough to say I would just sleep in an extra 15 minutes then go to practice. So I just did an abreviated workout this morning with some sprints.

    I actually have a kids meet the next 2 weekends.

    5x200@3:30 Free
    500 Free kick w/fins every 3rd 25 fast
    8x50 from dive alternate fly/free for first 15meters then free for rest good breakouts
    5x100@1:30 Free w/paddles & bouy descend went 1:25, 1:24, 1:22, 1:18, 1:13
    100 Free easy

    Total 2500 yards
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  2. Still coughing most of the night

    by , September 8th, 2010 at 07:22 AM (Mixing it up this year)
    With very little sleep I am still managing to maintain my normal swim schedule. But tonight I have to work so I may take off tomorrow morning.

    10x100@1:45 Free was holding 1:25's
    500 Free kick w/fins aas 25EZ/25mod/25Fast
    5x200@3:00 as 100 free/100 back w/paddles & bouy went 2:57, 2:55, 2:53, 2:51, 2:50
    5x100@1:30 Free w/fins went 1:28, 1:25, 1:23, 1:21,1:18
    400 Free EZ
    200 Free kick EZ w/fins

    Total 3600 yards
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  3. Lack of sleep, allergies, yuck!

    by , September 7th, 2010 at 07:25 AM (Mixing it up this year)
    I spent most of the night hacking up a lung due to allergies. Sleep, what is sleep? Decided to do something with no intervals today but I did keep track of my times.

    100 Free
    100 Fly (1:52)
    200 Free
    100 Back (1:37)
    300 Free
    100 Breast (1:55)
    400 Free w/paddles & bouy
    100 IM (1:38)
    500 Free w/fins kick every 3rd lap moderate
    100 IM (1:37)
    400 Free w/paddles & bouy
    100 Breast (1:52)
    300 Free
    100 Back (1:35)
    200 Free
    100 Fly (1:42)
    100 Free

    200 Free ez
    100 free kick

    Total 3600 yards thankfully in a cold pool
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  4. Hot water at the Y

    by , September 6th, 2010 at 12:23 PM (Mixing it up this year)
    It was 87 in the pool and much too hot for a quality workout. So I modified the workout to have more rest.

    6x100@1:40 Free
    5x50@1:00 Fly w/fins
    1 minute rest
    5x50@1:00 Fly w/fins
    1 minute rest
    5x50@:1:00 Fly w/fins kick on back
    1 minute rest
    5x50@1:00 Fly w/fins
    1 minute rest
    5x50@1:00 Fly w/fins
    1 minute rest
    5x50@:1:00 Fly w/fins kick on back
    12x25@1:00 Fly w/paddles & fins
    12x25@1:00 Back w/fins
    10x50@1:00 Free
    200 Free

    Total 3400 yards

    I am looking forward to the cool waters at the aquatic center tomorrow. I really feel for the kids who have to swim in the hot water.

    Too bad the Y can't turn the temperature down and save themselves money on the electricity and chemicals they have to use due to the hot water temps. A good compromise would be 84 which is over what is recommended for swimmers but still tolerable.

    For those with arthritis they can always use the hot tub for the hot water.
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  5. Another Saturday with the girls

    by , September 4th, 2010 at 06:11 PM (Mixing it up this year)
    I once again tried to get 3000 yards in before they arrived and the pool was HOT! I would say atleast 85 which is too hot for me but I managed.

    500 Free easy
    500 Free kick w/fins
    10x200@3:00 Free w/paddles & bouy holding around 2:45ish or better last one 2:37

    500 Free broken with the girls then it was time to sink under water and watch their strokes and comment. They made changes and I continued to submerge to look at the results of their changes.

    Not too bad.

    3500 yards
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  6. Can you say 400?

    by , September 3rd, 2010 at 08:42 AM (Mixing it up this year)
    today everything was just 400's. Didn't realy want to think this morning. Then I got into a discussion of masters swimming with a new swimmer and that just ate up the time.

    8x400@8:00 Free #1,3,5,8 swim #2,6 kick w/fins #4,7 pull w/paddles & bouy

    Total 3200 meters
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  7. Head congestion and lack of sleep...not good

    by , September 2nd, 2010 at 07:37 AM (Mixing it up this year)
    Got in late since I just wanted to stay in bed this morning but I did get a workout in.

    10x100@2:00 Free 1/2pull /12 kick
    10x100@2:00 Fly w/fins 25 rt arm/25 lt arm/25 streamline kick/25 sprint full stroke
    3x200@3:00 Free w/paddles and bouy went 2:44, 2:40, 2:34
    400 Free easy

    Total 3000 yards
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  8. Better than I thought I could do

    by , September 1st, 2010 at 07:37 AM (Mixing it up this year)
    Today was a great day as far as workout and effort was concerned. Had a few minor issues like my left ankle being stiff and both of my elbows acting up for a short time during warmup. After that things settled down.

    600 Free
    400 IM drill Fly, pull back, kick breast, swim free
    500 Free kick w/fins every 3rd fast
    5x200@3:00 w/paddles as 100 Free/100 Back went 2:54, 2:50, 2:51, 2:50, 2:50 was going to do these on 3:15 but decided after the 1st one to go for the 3:00 interval
    500 kick w/fins alt by 100 free/fly
    5x100@1:40 Free 1-4 loose yet held 1:26's and the last one EASY

    Total 3500 yards
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  9. Sprint leg work

    by , August 31st, 2010 at 07:32 AM (Mixing it up this year)
    i guess that is the best title for this workout. Heavy legs.

    10x50@:50 Free
    500 Free kick w/fins every 3rd 25 moderate
    5x50@1:10 Free rt arm only w/paddle
    8x25@:40 Free kick every 3rd sprint went 26 and 27
    5x50@1:10 Free lt arm only w/paddle
    8x25@:40 Free kick every other sprint held 26-27
    5x50@1:00 Free paddle on rt arm 4 kicks on the paddle hand
    8x25@:40 Free kick all sprint went 26,26,27,27,28,28,28,28
    5x50@1:00 Free paddle on lt arm 4 kicks on the paddle hand
    2x200@:15R Free easy

    Total 3000 yards
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  10. Another great Freestyle day

    by , August 30th, 2010 at 07:28 AM (Mixing it up this year)
    Though I seemed to have issues with breathing during my main set I still managed a great time.

    Did some wieght lifting yesterday but really didn't feel the effects during this workout.

    10x100@1:45 Free
    500 Free kick w/fins 25easy/25mod/25fast
    1650 Free w/paddles & bouy broken on :10R final time 23:09 -1:40 = 21:29 these were broken as the following 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 laps

    200 Free kick easy w/fins
    150 Free easy

    Total 3500 yards
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  11. Real work today

    by , August 28th, 2010 at 12:04 PM (Mixing it up this year)
    I desided to get 3000 done before the girls arrived. Wow

    500 Free broken as 25,50,75,200,25,50,75,25,50,25
    500 Free kick w/fins every 3rd 25 fast
    10x200@3:00 Free w/paddles & fins went 2:45, 2:42, 2:45, 2:41, 2:40, 2:39, 2:40, 2:40, 2:37, 2:31
    The girls finally came
    500 Free broken as 25,50,75,200,25,50,75,25,50,25
    50 free race I just got out touch by one but beat the other
    10x25 Fly drills
    100 kick
    10x25 Back drills

    Total 4150 yards
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  12. A good fast day!

    by , August 27th, 2010 at 08:34 AM (Mixing it up this year)
    Just felt fast as I got into the workout more. Still having the same aches and pains through.

    1000 Free as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd 50 fast rest moderate
    5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick on back/50 fast swim went 3:31, 3:30, 3:27, 3:27, 3:17
    2x400@7:00 Free w/paddles & bouy went 6:14 and 5:56
    200 Free easy

    Total 3500 meters
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  13. Just wanted to stay in bed

    by , August 26th, 2010 at 07:35 AM (Mixing it up this year)
    I hit the snooze button the first time then the second time I turned it off but still did not get out of bed. After laying there and realizing I needed to swim to get my body loose I finally got up.

    I don't think I ever really woke up completely until the end but with my left elbow hurting, left ankle stiff and right knee acting like it did when I was a kid. There was not much to swim with that didn't hurt. The joys of aches and pains of age. STINKS!

    10x100@1:45 Free got faster as I work thru the aches
    500 Free kick w/fins as 25easy/25mod/25fast
    500 Free kick w/fins alt 100 on sides/6kicks then stroke
    10x50 from block sprint 20 meters rest easy free. 5 fly and 5 free
    3x200@3:00 Free w/paddles & bouy desc 1-3 went 2:51, 2:47, 2:35
    4x100@1:45 Free easy

    Total 3500 yards

    Updated August 26th, 2010 at 11:13 AM by Donna

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  14. Were did this one come from

    by , August 25th, 2010 at 07:43 AM (Mixing it up this year)
    Was intending to take it easy today but as luck would have it I felt really good and fast.

    400,300,200,100@:15R Free
    500 Free kick w/fins every 3rd fast
    Do this next one as a straight 700 kick as follows w/fins streamline on back:
    200 Fly
    200 Back
    100 Fly Fast
    100 Back Fast
    50 Fly
    50 Back
    5x100@1:30 as 50 Free/50 Back w/paddles & bouy
    10x100@1:25 Free w/paddles & bouy
    300 Free easy

    Total 4000 yard
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  15. A slight return to the evil stroke

    by , August 24th, 2010 at 07:31 AM (Mixing it up this year)
    I decided to test the condition of my knees out today with a little breaststroke. Not too bad if I do say so myself.

    500 Free every 3rd lap breast skull
    10x50@:50 Free
    600 Free kick w/fins as 25easy/25mod/25fast
    4x200@:30R Breast #1 kick #2 pull w/fins & dolphin kick #3 pull w/bouy #4 Swim
    10x100 Free w/paddles & bouy #1-4@1:30 #5-7@1:25 #8-9@1:20 #10@1:15 made all went 1:21, 1:21, 1:22, 1:22, 1:20, 1:20, 1:21, 1:17, 1:17, 1:15
    200 Free easy

    Total 3600 yards
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  16. Not particularly motivated today

    by , August 23rd, 2010 at 07:36 AM (Mixing it up this year)
    I wanted to swim hard but the motivation was just not there. I switched up my sets sometimes right in the middle of doing it.

    10x50@:50 Free
    5x100@1:30 Free
    500 Free kick w/fins every 3rd lap fast
    5x100@2:00 alt Free/Fly by 100 kick w/fins & snorkle good head position
    2x100@1:30 Free kick w/fins all out went 1:15, 1:20 legs just died
    500 Free w/paddles & bouy easy went 7:13
    5x100@1:25 Free w/paddles & bouy
    300 Free easy

    Total 3500 yards
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  17. Saturday with the girls

    by , August 21st, 2010 at 05:01 PM (Mixing it up this year)
    I started on my own today for the first hour then the girls joined me for stroke work. Do to the 87 degree water I had to keep it easy.

    5x200@4:00 Free actually held 2:50's even in the heat
    500 Free kick w/fins every 3rd 25 fast
    500 Fly kick w/fins
    500 Free broken 1,2,3,4,1,2,3,1,2,1
    10x25 Fly drills w/fins
    10x25 Free drills w/fins

    Total 3000 yards

    Updated August 22nd, 2010 at 08:06 PM by Donna

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  18. Fly, Fly, Fly away

    by , August 20th, 2010 at 08:00 AM (Mixing it up this year)
    Yes it was long course today so I did the 500 Fly again.

    50,100,150,200,200,150,100,50@:10R Free
    500 Free kick w/fins every 3rd 25 fast
    500 Fly w/fins in 8:24
    200 Free kick w/fins EASY
    4x200@3:30 Free w/paddles & bouy
    200 Free easy

    Total 3200 meters
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  19. A rare sprint day or is it....

    by , August 19th, 2010 at 07:26 AM (Mixing it up this year)
    I am going to work on my sprints more than I have in the past and today was a great start. The focus was sprint freestyle today and it felt good and consistant. Not alot but good quality effort.

    400, 300, 200, 100 @:15R Free
    4x[4x25@1:00 Free SPRINT held :15
    ....[200 Free kick w/fins easy
    3x200@3:00 Free w/paddles & bouy #1 easy, #2 as 100 hard/100 easy #3 hard went 2:54, 2:47, 2:34
    200 Free EASY long and loose

    Total 3000 yards
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  20. Working on Backstroke today

    by , August 18th, 2010 at 07:35 AM (Mixing it up this year)
    This week I am doing each of the strokes I normally swim. Today was back, tomorrow I may try my hand at Breast, since it has been a while.

    1000 Free as 200 SPSKS
    500 Free kick w/fins every 3rd lap fast
    500 Back kick w/fins fashion model
    10x100@1:45 w/paddles & bouy as 50 free/50 back
    5x100@:10R Free #2&4 drill

    Total 3500 yards
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