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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. 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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  2. 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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  3. First day was so so

    by , March 27th, 2010 at 07:35 PM (Mixing it up this year)
    Not a good day today. I felt good but just couldn't put it together.

    The first was the 50 back which was a second off. Next was the 100 Fly and I just wanted to finish, it was not particularly fast but about what I guessed I would do. The 100 IM was and I SKREWED UP but learned from it. The fly was probably the fastest I have ever done, I did not breath until the turn but my turn from back to breast I glided in for toooooo long. I finally decided it was not going to be a good time so just finish and not worry about the time.

    There is always tomorrow. 50 Free and 50 Fly. I am planning to take the 50 fly out just like I did in the IM. So I can say I learned something from a bad swim today.

    As always I find I get tired when I have to coach so tomorrow everyone is on their own I will watch from the stands and focus on my races. The kids all know and support what I am trying to do.

    Total 1350 yards
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  4. Picture Perfect

    by , March 26th, 2010 at 08:20 AM (Mixing it up this year)
    Today I was helping one of the swimmers take some pictures for a web site she was building in her computer class. So not much swimming, but then again I have a meet this weekend.

    5x200@3:30 Free
    500 free kick w/fins every 3rd 25 fast
    500 fly w/fins some kick and some one arm fly to loosen my back
    4x50 from block coach Walt was analysing my starts and I think I have it figured out now
    300 Free easy

    Total 2500 yards
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  5. Too COOOLLLDDDD

    by , March 25th, 2010 at 08:38 AM (Mixing it up this year)
    When I feel like opting for the geriatric pool you know it is cold. Good for the meet this weekend.

    5x200@3:30 Free
    500 kick w/fins alt 100 free/fly
    500 free kick w/snorkle & fins rotational kicking
    10x50 free from dive 20 yard sprints so so today
    3x100@1:30 Free w/paddles & bouy
    200 Free EASY

    Total 3000 yards
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  6. What a difference a day makes

    by , March 24th, 2010 at 07:39 AM (Mixing it up this year)
    Yesterday YUCK! Both in the water and out. Was up part of the night with indigestion and bad sinuses. Today YEAH! Much better all around. Again I did starts and this time I could judge how deep I was and when to start my pullout.

    10x100@1:45 Free every 3rd back
    500 Free kick w/fins every 3rd 25 fast
    10x50@:05R Back drills w/fins alot of one arm pull work
    10x50 from dive alternate free, back, fly sprint first 20 yards then easy free
    5x100@1:30 as 50 free/50 back w/paddles & bouy holding 1:25's
    5x100@:10R odds free evens back EASY

    Total 3500 yards
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  7. Working the starts

    by , March 23rd, 2010 at 07:28 AM (Mixing it up this year)
    Was working on my starts and some short bursts of speed. Nothing too long since my lung capacity seemed a bit diminished today. Must be the allergies hitting.

    1000 as 200 swim/pull/swim/kick/swim
    500 Back kick drills w/fins
    5x100@1:30 Free kick w/fins held 1:23's
    10x50 as 2 free/1 fly sprint from a dive to 20 yards was having alittle issue with going too deep or starting my pull too soon. Might have been my equilibrium being off due to allergies
    500 free easy w/snorkle & paddles

    Total 3000 yards
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  8. Working the starts

    by , March 23rd, 2010 at 07:28 AM (Mixing it up this year)
    Was working on my starts and some short bursts of speed. Nothing too long since my lung capacity seemed a bit diminished today. Must be the allergies hitting.

    1000 as 200 swim/pull/swim/kick/swim
    500 Back kick drills w/fins
    5x100@1:30 Free kick w/fins held 1:23's
    10x50 as 2 free/1 fly sprint from a dive to 20 yards was having alittle issue with going too deep or starting my pull too soon. Might have been my equilibrium being off due to allergies
    500 free easy w/snorkle & paddles

    Total 3000 yards
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  9. Getting ready to sprint

    by , March 22nd, 2010 at 08:50 AM (Mixing it up this year)
    I have a sprint meet coming up this weekend and I need to get some good times.

    10x100@1:45 Free easy with a 4 beat kick instead of dragging my legs as usual
    5x100@1:45 Free kick w/fins alt rt side/lt side narrow kick
    500 Free kick w/fins as 100 easy/100 fast
    10x50 from block as 20 yard sprints then easy free as 2 free/1 fly
    3x200@3:00 Free w/paddles & bouy easy
    200 as sprint in and out of turns
    200 Easy Free

    total 3500 yards
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  10. Easy Saturday with the kids

    by , March 20th, 2010 at 04:12 PM (Mixing it up this year)
    Got in a little bit before and alittle after for a real workout.

    1000 as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins
    12x25 breast drills
    12x25 free drills
    video taping
    5x100@1:30 w/paddles & bouy as 50free/50back held 1:25 or better

    total 2600 yards
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  11. Long course Friday

    by , March 19th, 2010 at 08:39 AM (Mixing it up this year)
    Almost but not quite in the mood for a 500 Fly so did the next best thing DRILL

    10x100@2:00 Free easy
    5x100@1:45 Fly kick on back w/fins
    500 Free kick w/fins every 3rd 25 fast
    5x100@2:00,1:55,1:50,1:45,1:40 Fly as 25 rt arm, 25 lt arm, 50 full stroke w/fins
    5x100@1:40 Free w/paddles & bouy
    300 Free easy

    Total 3300 meters
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  12. An odd sort of day

    by , March 18th, 2010 at 07:22 AM (Mixing it up this year)
    It is probably odd since it has been a while since having my allergies kick up. YUCK. Tired and sluggish, I even slept thru a page last light.

    1000 as 25kick/25pull/25swim Free
    8x25@:45 Free kick #3 & 6 fast went :25's
    6x100@1:45 free kick as 25 rt side, 25 lt side, 50 on back
    8x25@:45 Free kick odds fast evens easy went :25, :25, :27, :24
    5x100@1:30 as 50Free/50Back w/paddles & bouy just made them
    500 Free w/snorkle as 50 kick, 100 swim, 50 kick, 100 swim, 50 kick, 100 swim, 50 kick

    Total 3000 yards
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  13. Better workout today

    by , March 17th, 2010 at 07:39 AM (Mixing it up this year)
    Felt somewhat faster than normal today and got some good yardage in.

    10x100@1:45 Free
    500 alt 100 Free/100 Fly kick w/fins every 3rd fast
    5x100@1:45 odds fly evens back kick w/fins
    5x100@2:00 Fly as 25 rt arm, 25 lt arm, 25 swim, 25 underwater recovery
    100@1:30 Free w/paddles & bouy
    200@3:00 Free w/paddles & bouy
    300@4:30 Free w/paddles & bouy
    200@3:00 Free w/paddles & bouy
    100@1:30 Free w/paddles & bouy
    500 Free easy every 3rd 25 back

    Total 3900 yards
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  14. Todays workout was short

    by , March 16th, 2010 at 04:50 PM (Mixing it up this year)
    Only got to do 1000 this morning since I started late, had to take my daughter for oral surgery and I got paged with an issue since I was on call.

    500 Free w/paddles & bouy
    5x100@1:30 Free w/paddles & bouy

    Total 1000 yards

    My daughter is doing better now, not so loopy as she calls it. Still looks like a chipmunk. She had 3 teeth pulled.
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  15. Very tired but seemed to be very fast

    by , March 15th, 2010 at 07:30 AM (Mixing it up this year)
    I was tired from the weekend yet had some really good speed in the water. I am kind of puzzled by this.

    5x200@3:30 Free all were well under 3 minutes which is aweful fast for my warmup, usually I am 3:05ish until the muscles get warmed up
    500 Free kick w/fins every 3rd 25 fast
    5x100@2:00 Free kick w/fins as 25 right side, 25 left side and 50 on back
    5x100@2:00 Fly w/fins as 25 right arm, 25 left arm, 50 full stroke was holding 1:32's on these
    5x100@1:30 as 50 free/50 back w/paddles & bouy held 1:24's
    10x50 from dive as 20 yard breakouts then shut down with easy free alternate free and fly
    200 Free easy
    100 Free easy
    200 Free easy

    Total 4000 yards
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  16. Better late than never

    by , March 14th, 2010 at 09:53 PM (Mixing it up this year)
    This is the workout from Saturday. I was trying to get my swim in, start the girls on their workout and then leave for Sectionals in Charlotte so that I could get there before finals.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd sprint kick
    5x100@:10R Fly kick w/fins as 50 on back, 25 on right side, 25 on left side
    10x50@1:00 Fly w/fins cranked on last one went :34
    5x100@1:30 Free w/paddles & bouy

    Total 3000 yards

    I did make it to Charlotte with time to spare and get situated in our hotel. It was a good meet but McKaylin was not happy with her time even though on a 1650 adding 5 seconds is nothing. I think she did really well for her first really big meet.
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  17. Long course and I had to share, yuck

    by , March 12th, 2010 at 08:15 AM (Mixing it up this year)
    It is fine when you share with someone your speed but when you get a slow swimmer who starts just before you are ready to start an interval and have to leave them in the dust.

    500 Free
    5x100@1:45 fREE
    500 Free kick w/fins every 3rd fast
    5x100@2:00 back kick w/fins modertate to fast pace
    5x100@1:45 Free w/paddles & fins long & loose
    5x100@2:00 Free sprint 15 meters in to wall and 15 meters out rest easy
    500 Free w/snorkle

    3500 meters
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  18. Felt alot faster today but I took a while to get there

    by , March 11th, 2010 at 07:32 AM (Mixing it up this year)
    Tried working on some 20 yard sprints and they felt great. My stroke felt better, stronger and faster. Don't know if it actually was though.

    1000 as 200 swim/pull/swim/kick/swim
    500 free kick w/fins middle 100 fast
    500 kick w/fins on back alt 100 back/100 fly
    10x50 Free from blocks as 20 yards sprint easy 30 back
    5x100@1:30 w/paddles & bouy as 50free/50back just make them this is a recovery
    200 free w/snorkle
    100 free kick w/snorkle
    200 Free easy

    Total 3500 yards
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  19. Felt like I could have sleep swam today

    by , March 10th, 2010 at 07:26 AM (Mixing it up this year)
    So tired this morning but still had to go thru the ritual. I can't break the habit. Could have used a waterproof pillow on the first 500 free kick.

    5x200@3:30 Free easy
    500 Free kick w/fins every 3rd fast
    500 Free kick w/fins on side alt sides by 25 w/good dolphin kickouts
    10x50@1:00 Fly did last one in :34

    Pyramid Free w/paddles & bouy
    50@:45
    100@1:30
    150@2:15
    200@3:00
    200@3:00
    150@2:15
    100@1:30
    50@:45

    500 Free alt 50 free/50 drill

    Total 4000 yards
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  20. Mornings are just plain tough

    by , March 9th, 2010 at 07:18 AM (Mixing it up this year)
    Just couldn't move this morning. It took forever to feel warmed up.

    10x100@1:45 Free
    5x100@:10R Back kick w/fins #1&5 streamline, #2 fashion model, #3 partial recovery, #4 arms perpendicular
    5x100@1:30 Free kick w/fins desc 1-5 went 1:24, 1:23, 1:21, 1:19, 1:17 legs burned after this one
    5x100@1:30 w/paddles & bouy as 50 Free/50 Back went 1:24, 1:24, 1:23, 1:24, 1:19
    5x100@1:40 Free w/paddles & bouy long and loose
    50 free for time from push in :34
    200 Free easy
    50 Back for time from push in :41
    200 Free easy

    Total 3500 yards

    did not feel fast on the sprints at all.
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