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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. Day 2 of the meet

    by , October 24th, 2009 at 07:58 PM (Mixing it up this year)
    Originally I was only going to swim the 100 Free and I decided during warm up to deck enter the 500 Free and see how it goes.

    The 100 Free was my fastest non tapered time at 1:03.05 then came the 500 Free in 6:17.70, not a best but I am pleased with it. I felt like I tightened up at the 200 but managed a decent time anyway.

    Total yards today 2300.
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  2. AWESOME! That is all

    by , October 23rd, 2009 at 09:57 PM (Mixing it up this year)
    Tonight the kids all did best times shedding lots of time while the old lady managed a best time in the 1000 Free. I could see my splits throughout the swim and knew I was out in 1:11 at the 100, 6:24 at the 500 and had plenty left to back half the race this time. Final time was 12:50.? a 6 second time drop. I will take a best time ANY TIME!

    Total yards in warm up, warm down and racing 2600 yards
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  3. Meet tonight

    by , October 23rd, 2009 at 08:45 AM (Mixing it up this year)
    This morning was just a warmup, get the shoulder loose, feeling ok but not much strength right now.

    10x100@1:45 Free EASY!
    1000 kick w/fins easy alt 100 free/100 fly
    6x50@1:00 free descend to 1000 race pace went 43,42,41,40,39,38
    200 Free warm down

    Total 2300 yards

    4:00 event one is complete "The donning of the Suit!" event 2 the 1000 Free is obviously much later.

    Updated October 23rd, 2009 at 03:57 PM by Donna

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  4. Shouldn't have done it but felt so good

    by , October 22nd, 2009 at 07:24 AM (Mixing it up this year)
    Right shoulder is still rearing its ugly head but managed a great workout today somehow. Time now for ice/heat and Ibuprofen.

    500 Free alt 25 kick/25 pull/25 swim
    20x25@:45 5 of each stroke as 4 drill 1 swim my choice of drill
    10x100 Free w/paddles & bouy #1-3@1:35 #4-6@1:30 #7-9@1:25 #10@1:20 made them all with time to spare
    1000 kick w/fins as 250 of each stroke
    300 Free EZ

    Total 3300 yards
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  5. Sprint attempt in progress

    by , October 21st, 2009 at 08:07 AM (Mixing it up this year)
    I felt slow and sluggish but still tried to sprint some.

    10x100@2:00 Free 1/2 pull 1/2 kick

    Use fins on all of the main set
    100 Free for time 1:01
    200 Free kick EZ
    2x50@1:30 Free went :30 and :28
    200 Free kick EZ
    4x25@:45 Free went 14, 14, 13, 14
    200 Free kick EZ
    100 Free for time 1:02
    200 Free kick EZ
    2x50@1:30 Free went :29 and :29
    200 Free kick EZ

    no fins for the rest
    4x50 from dive 15 meter breakouts rest EZ
    300 warm down

    Total 3000 yards

    Updated October 21st, 2009 at 08:27 AM by Donna

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  6. Back in the water

    by , October 20th, 2009 at 07:52 AM (Mixing it up this year)
    My right shoulder is still somewhat sore but better. The muscle that lies on top of the scapula is the culprit and I will finish working it out today. My lower back was hurting because I didn't swim yesterday and was stuck sitting so much at jury duty.

    10x100@1:40 Free
    500 kick alt by 100 free/fly w/board & fins
    4x50 from dive Free sprint for 20 yards then EZ
    300 kick w/fins Fly on back to loosen the lower back
    5x100@1:25 Free w/paddles & bouy was going to try for 1:20 like Saturday but had no speed
    500 Free EZ every 3rd 25 drill

    Total 3000 yards
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  7. A Day Off

    by , October 19th, 2009 at 03:40 PM (Mixing it up this year)
    This is the first time in along time I took a day other than Sunday off. I had jury duty today and since I did not have the wireless card but still needed to do some system checks I chose to stay home and do the checks then go for jury duty. I made it out without getting put on a jury, YEAH!!!
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  8. Another Saturday

    by , October 17th, 2009 at 01:38 PM (Mixing it up this year)
    Today we had the whole group for drill day. My right shoulder is still acting up some. I hope it gets back to normal before my meets the next two weekends.

    500 free
    40x25 Drills 10 of each stroke
    5x100@ 1:20 Free w/paddles & bouy (this is the best I have ever done)
    200 Free EASY

    Total 2200 yards

    Updated October 17th, 2009 at 10:45 PM by Donna

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  9. Lonnngg Course YEAH!

    by , October 16th, 2009 at 08:04 AM (Mixing it up this year)
    A nice long stretched out workout, just perfect for a rainy day.

    100, 200, 300, 400 @:15R Free
    500 Free kick w/fins moderate
    500 kick w/fins streamline alt by 100 fly/back
    5x100@2:00 Free sprint from 15 meter mark in to turn and back out to 15 meter mark the rest is easy
    4x200@3:30 Free w/paddles & bouy keep it long on last 2 build the last 100
    200 Free EASY

    Total 3500 meters
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  10. Tempting Fate

    by , October 15th, 2009 at 07:28 AM (Mixing it up this year)
    With my right shoulder still acting up I still decided to work on my backstroke. This is what set my shoulder off about a month and a half ago. Survived and was very careful but still had some speed which is good.

    8x100@1:45 Free #3&6 Back
    200 Free EASY and long
    5x100@1:40 Free kick w/fins moderate pace
    6x100@:05R Back w/fins #1&4 fashion model, #2&5 partial recovery, #3&6 underwater recovery
    10x50@:55 Back w/paddles
    5x100@1:50 as 50 Free/50 Back
    500 Free as 100 swim/drill/swim/drill/swim

    Total 3600 yards
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  11. A bit boring today Sorry!

    by , October 14th, 2009 at 07:41 AM (Mixing it up this year)
    I was still stiff and took a lot to get moving. I was thinking of doing the 100's pull on 1:30 but with one muscle giving me fits I decided to ease up and go on the 1:40 today.

    10x100@2:00 Free 1/2pull 1/2kick
    500 free w/fins kick
    500 fly w/fins kick work abs (this was the one thing I could do great)
    10x100@1:40 Free w/paddles & bouy kept it long
    500 Free every 4th 25 drill

    Total 3500 yards
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  12. Not ready for today

    by , October 13th, 2009 at 07:36 AM (Mixing it up this year)
    I was really not ready for todays workout but I did it anyway and it did not turn out too bad. My shoulders and elbow are still exceedingly stiff when I started out but it got better as I moved. I do need to back off some over the next 2 weeks as I have meets the last 2 weekends of the month. Kids meet 23-25 and DixieZone 30-1.

    500 Free every 3rd 25 breast skull
    3x[200@3:00 Frre
    ....[2x100@2:00 MI
    ....[4x50@1:00 IM
    ....[8x25@:45 Free Kick round #1 every 3rd sprint, #2 every other sprint, #3 sprint all
    on R1 held 27's, R2 went 26,26,25,25, R3 went 25,26,25,26,26,26,26,26
    500 kick w/fins alternate by 100 free/fly
    200 Free EASY

    Total 3600 yards
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  13. Recovery Monday

    by , October 12th, 2009 at 07:28 AM (Mixing it up this year)
    I really needed this and may need the same tomorrow. My right shoulder and elbow especially was stiff but after a little swimming it loosened up. Then I did kicking and tried to swim again only to find the it had all stiffened up again.

    1000 as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins
    500 kick w/fins alternate by 100fly/back streamline
    500 Free left the fins on but really did not use them alternate 50 Easy/50 5 mile pace

    Total 2500 yards
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  14. Open water Sunday

    by , October 11th, 2009 at 02:53 PM (Mixing it up this year)
    Today was the 5 mile open water swim. The first 2 miles were fine there were 6 of us and I wasn't the last to get in. At the 2 mile mark we stopped and met up with about 25 others. The slower people lead off and those of us in the 5 mile group went last since we were some of the faster swimmers. By the end our group was in the lead.

    At about 3 1/2 miles we all got stuck on a sand bar in water about 1 1/2 feet deep, but we were strongly encouraged to stay to the right which is why we all ended up there.

    My last 1/2 miles was alitttle tough but I made it. I am tired and sore but do plan to swim tomorrow. More than likely a recovery day for me. I guess when you do open water you don't get to get a warm down.
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  15. A typical Saturday

    by , October 10th, 2009 at 04:10 PM (Mixing it up this year)
    Sandra, Juan and I had a great day. We worked on strokes and turns today. Juan is new to our group and is still working to perfect his strokes. Having only been in the pool for 5 weeks he is doing great.

    500 Free
    40x25 drills 10 of each stroke
    5x100@1:25 Free w/paddles & bouy

    Total 2000 yards

    Arms are sore from yesterday and with the 5 miler tomorrow I did not want to cause any shoulder issues for tomorrow.
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  16. Another Butternut Day

    by , October 9th, 2009 at 08:55 AM (Mixing it up this year)
    Yes that means the old 500 fly Long Course today. This is a great way to clear the lane of any potential swim partners.

    400 Free
    400 Free kick w/fins
    400 Free pull w/paddles & bouy
    400 Free
    400 as 100 swim/kick/pull/swim

    500 FLY in 10:33

    500 Free EASYYYYY

    Total 3000 meters

    Desided to do the 5 mile Butterbean Beach swim this weekend in the rivers of Savannah. I'll let you know how it goes.
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  17. Overslept due to Pages all night

    by , October 8th, 2009 at 07:47 AM (Mixing it up this year)
    I don't do well without sleep and last night was a bad one. With only 35 minutes to swim this morning I did the following sprint workout

    500 Free every 3rd 25 back
    8x25@:45 Free Kick every 3rd Fast held 25's
    100 Free FAST went 1:15
    8x25@:45 Free Kick every other Fast went 25, 24, 25, 25
    2x50@1:30 Free FAST went 35 and 35
    400 Free w/paddles & bouy EASY

    Total 1500 yards
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  18. WOW DOMS has really set in

    by , October 7th, 2009 at 07:28 AM (Mixing it up this year)
    And I thought I wasn't sprinting yesterday. My arms and legs are both exceedingly sore today, but like the die hard I am I swam thru it! But this one was seriously easier today.

    1000 as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd 25 fast
    5x100 kick w/fins alternate back/fly
    5x200@3:00 Free w/paddles & bouy went 2:54, 2:53, 2:48, 2:44, 2:35
    10x50@1:00 Free drill alternate fingertip drag/catchup

    Total 3500 yards
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  19. Sprints with a sore shoulder

    by , October 6th, 2009 at 07:43 AM (Mixing it up this year)
    Well the right shoulder is acting up alittle but I did not baby it at all. Did not feel fast and even needed alittle correction on my stroke today from a coach and friend Walt.

    2x300@5:00 Free
    10x25@1:00 Sprint 4 fly, 3 back, 2 breast, 1 free held 19 on fly, 21 on back, 25 on breast and 16 on free the back was sluggish and the breast felt flat yuck
    100@3:00 IM FAST went 1:30
    2x200@5:00 Free 1/2 pull 1/2 kick
    8x50@1:15 2 of each stroke IM order Walt corrected my breast here and second one felt more normal
    14x25@:45 Free kick every 3rd 25 FAST held 24's on fast
    100@3:00 Free FAST went 1:15
    8x25@:45 Free kick every other 25 FAST held 24's on fast
    2x50@1:30 Free FAST went :36 and :35
    4x25@:45 Free kick FAST held 25's
    4x25@:45 Free FAST held :17's
    400 Free every 4th 25 choice of drill

    Will be workout out the knots in my muscles today since that is usually what causes my shoulder issues.

    This workout may become used more often in my rotation as I am focusing on the sprints this year. Change of pace. I used to be a good sprinter but had the sprint trained out of me so now I am trying to change that. I shall see at Nationals.

    Total 3100 yards
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  20. Feeling kind of good today

    by , October 5th, 2009 at 07:33 AM (Mixing it up this year)
    Overall I felt fairly strong. Started out with no clock for the first set but then the team next to me turned it on finally.

    500 Free every 3rd 25 kick
    5x100@1:40 Free nice and loose

    500 Free kick with fins moderate speed
    5x25@1:00 Free keep fins on w/board under left arm pull with right arm only
    5x25@1:00 Free keep fins on w/board under right arm pull with left arm only
    10x100 Free w/paddles & bouy #1-5@1:30 #6-10@1:25 made them easily

    5x100@1:45 Free as 50 swim/50 fist drill

    Total 3500 yards
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