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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. Saturday with the Girls, really challenging

    by , January 2nd, 2010 at 01:52 PM (Mixing it up this year)
    Today we did a more challenging workout than our usual stroke work since we missed workout due to New Years.

    We let Maddie use fins on the 3x200 to help her keep up with us. McKaylin and Sandra were actually racing me on the fast 200's.

    5x100@1:45 Free
    3x[3x200@3:00 Free w/paddles & bouy Descend 1-3 Round 1 went 2:51, 2:43, 2:38, Round 2 went 2:50, 2:41, 2:36, Round 3 went 2:51, 2:42, 2:31
    ....[8x25@:45 Free kick Round 1 sprint every 3rd, Round 2 sprint every other, Round 3 every 3rd easy
    ....[100@2:00 Free
    ....[2x50@1:00 Free
    500 Free last 200 with parachute

    Total 4000 yards
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  2. New Years Swim - long and boring

    by , December 31st, 2009 at 05:44 PM (Mixing it up this year)
    This was my long and boring swim but it was a challenge non the less.

    50x100@1:40 Free held 1:30's

    Followed up with the following with the kids:
    20x50@1:00 Free Kick w/fins
    10x50@1:00 Fly w/fins
    10x50@1:00 Back w/fins
    10x50@1:00 Free kick w/fins

    Total 7500 yards
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  3. Back on track but then there is New Years!

    by , December 30th, 2009 at 07:38 AM (Mixing it up this year)
    So another day off on Friday from swimming. These are the days I wish I had my own pool.

    Today was a solid workout and I am starting to feel more normal in the water. No more 4+ days off.

    10x100@1:40 Free
    500 Free kick w/fins every 3rd SPRINT
    200,150,100,50@:10R Fly kick on back w/fins last 25 SPRINT
    5x50@:55 Fly w/fins
    5x200@3:00 Free w/paddles & bouy desc went 2:51, 2:48, 2:44, 2:39, 2:34 felt strong but the lung capacity just started to give near the end.
    5x50@1:00 Back
    300 kick drills w/fins mixed it up some free some back
    200 Free Easy

    Total 4000 yards
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  4. Getting back in the game

    by , December 29th, 2009 at 07:31 AM (Mixing it up this year)
    Felt slow today and sore from yesterday. I hate missing workouts for more than 2 days. 4 days is just too long. I f I have to miss in the future I would rather do every other day atleast.

    8x100@1:40 Free
    5x100@1:30 Free kick w/fins barely made these today
    500 Fly kick w/fins alternate 100 on back/100 on sides
    8x50@:50 Free w/paddles & bouy
    8x100@1:45 Free w/fins every 3rd sprint went 1:03 and 1:02 not great would have prefered to be around 1:00
    8x50@:50 Free w/paddles & bouy
    8x75@1:15 Free last 2 EZ

    Total 4000 yards

    Updated December 29th, 2009 at 10:15 AM by Donna

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  5. Return after 4 days off to a day of 100's

    by , December 28th, 2009 at 07:27 AM (Mixing it up this year)
    Today felt good. No muscle aches at the beginning of the workout. In fact I felt rather fast during warm up.

    10x100@1:45 Free held 1:30's
    5x100@1:45 fashion model back kick w/fins
    5x100@1:45 Free kick w/fins #2&4 fast
    5x100@1:45 Free w/paddles & bouy descend went 1:31, 1:26, 1:21, 1:19, 1:15
    5x100@2:00 Back w/paddles descend went 1:43, 1:39, 1:34, 1:31, 1:28
    5x100@:05R Free w/board as 25 rt arm, 25 lt arm, 50 kick
    5x100@2:00 Easy as 50 Free/50 Back

    Total 4000 yards
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  6. The strength has returned in time for a break

    by , December 23rd, 2009 at 07:52 AM (Mixing it up this year)
    Had a great descending set today.

    400, 300, 200, 100@:15R Free
    500 Free kick w/fins build each 50
    5x100@:10R Back kick fashion model and partial recovery
    10x100@2:00 w/paddles & bouy odds Free evens Back descend each stroke on Free went 1:38, 1:37, 1:36, 1:31, 1:26 on the Back went 1:50, 1:48, 1:45, 1:41, 1:36 awesome job on these
    500 easy drills w/fins loosen the arms up

    Total 3500 meters
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  7. Strong showing today

    by , December 22nd, 2009 at 07:20 AM (Mixing it up this year)
    Felt very strong today so took advantage of it.

    5x200@3:45 Free
    500 Free kick w/fins build each 50
    5x100@2:00 Fly kick w/fins on back as 50 easy/50 build
    10x50@1:00 w/fins odds fly, evens breast pull
    felt really good on the fly/breast
    4x200@3:30 Free w/paddles & bouy
    200 Free Easy

    Total 3500 meters
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  8. Holiday long course again

    by , December 21st, 2009 at 07:36 AM (Mixing it up this year)
    It's long course but I wanted to train sprints. Something about long course and sprints don't go together for me so this week I am going to work fly.

    500 Free
    500 Free kick w/fins
    500 Free w/paddles & bouy
    500 Fly w/fins went 8:58 did not really push this one until the last 50
    500 Free kick w/fins vary position on these
    5x100@2:00 Free 33.5 easy/33 sprint/33.5 easy was hard to get started on the sprint but after the turn came off with a vengance
    6x50@1:00 Free w/snorkle
    200 Free EASY
    dip in the hot pool

    Total 3500 meters
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  9. Quick Meet

    by , December 19th, 2009 at 07:30 PM (Mixing it up this year)
    Not a great meet today just about average. Swam a 100 Fly in 1:24.68 which is 2 seconds off my best.

    Total 800 yards
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  10. Seems like I stay in warm up mode

    by , December 18th, 2009 at 08:30 AM (Mixing it up this year)
    Just wanted to do easy swimming for some reason. I guess that is ok since I am doing 1 event tomorrow in a small kids meet.

    400,300,200,100@:15R Free
    500 Free kick w/fins every 3rd 25 Sprint kick
    5x100@2:00 Fly w/fins 25 rt arm/25 lt arm/50 kick on back
    4x50@1:00 Fly odds 25rt arm/25lt arm, evens full stroke strong went :44 and :45
    200,150,100,50@:15 R Free w/paddles & bouy
    300 Free easy

    Total 3000 meters
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  11. In the easy going mode

    by , December 17th, 2009 at 07:13 AM (Mixing it up this year)
    I don't know how to discribe today. I guess I was there and swam ok. It was so cold out that I just didn't want to make the jump into the water but I did.

    10x100@1:45 Free 50 swim/50 drill the drills were catchup and fingertip drag
    500 Free kick w/fins comfortable speed
    5x100@:05R Free w/fins & snorkle as 50 kick/50 swim each 50 was build
    4x50@1:00 Fly w/fins & paddles
    6x100 Free w/paddles & fins as 1-2@1:30, 3-4@1:25, 5-6@1:20 this was the only realy hard set and I made it
    100 Free easy
    100 Fly 1 arm drill
    200 Free kick w/fins EASY

    Total 3200 yards
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  12. The sluggard is back

    by , December 16th, 2009 at 09:19 AM (Mixing it up this year)
    Just felt very sluggish and unmotivated today, but as always I just trudge thru.

    5x200@3:30 Free
    500 Free kick w/fins every 3rd sprint
    5x100@2:00 Fly drills as 25 front scull, 25 underwater recovery, 25 rt arm, 25 lft arm
    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
    4x50 from a dive sprint fly to the 15 meter mark then easy free tried to dolphin kick as hard and long as I could
    100 free EASY

    Total 3200 unmotivated yards
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  13. On Call stinks when it cuts into swimming

    by , December 15th, 2009 at 07:40 AM (Mixing it up this year)
    One of those bad on call mornings. Just tried to get some yards in before getting paged out.

    10x100@2:00 Free 1/2 pull 1/2 kick
    500 Free kick w/fins every 3rd moderate pace
    10x50@1:00 Fly w/fins 6 kicks between strokes
    5x100@1:50 Back w/paddles
    500 as 50 Free, 25 6 kick switch, 50 Free, 25 6 kick switch, 100 1 arm fly alt arms each lap, 50 Free, 25 double arm back, 50 Free, 25 double arm back, 50 free

    That was all I could get in then it was race to work.

    Total 3000 yards
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  14. Long Course for the holidays..

    by , December 14th, 2009 at 07:23 AM (Mixing it up this year)
    For the holiday season the kids teams request long course setup which I love but it always sends me into distance mode. Oh well.

    500 Free
    500 Free kick w/fins
    500 Free w/paddles & bouy
    5x100@2:00 Free kick w/fins moderate pace
    5x100@2:00 Breast pull w/fins getting the dolphin motion
    5x100@2:00 Free w/snorkle
    500 Free every 3rd lap Breast

    Total 3500 meters
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  15. Another Saturday with the girls

    by , December 12th, 2009 at 04:17 PM (Mixing it up this year)
    We had an easy workout today, just the normal Saturday workout.

    500 Free as 100 swim/pull/swim/kick/swim
    40x25 as 10 of each stroke various drills
    5x100@1:30 Free w/paddles & bouy went 1:20, 1:20, 1:19, 1:18, 1:16
    200 Free Easy

    Total 2200 yards
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  16. Long Course..... Yeah!

    by , December 11th, 2009 at 07:50 AM (Mixing it up this year)
    This morning I got in my distance mode. I saw long course and the first swim I thought of doing is 500 Fly w/fins! So, I did it again.

    400,300,200,100@:15R Free
    500 Free kick w/fins moderate pace
    500 Fly w/fins in 8:48 felt good but was slower than last time
    5x100@:05R kick w/fins #1&5 Free, #2&4 fly on back, #3 back
    5x200@3:30 Free w/paddles & bouy descend went 3:21, 3:16, 3:12, 3:08, 3:04
    200 Free EASYYYYYYY

    Total 3700 meters
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  17. Sleep Swimming it can be done

    by , December 10th, 2009 at 07:18 AM (Mixing it up this year)
    This morning I just didn't want to wake up. I was 1/2 asleep while driving and once in the water. Slept during the warm up so I don't really remember much. The first 5 100's of the main set I was just starting to semi wake up on.

    Yes sleep swimming can be done and fast!

    1000 as 200 swim/pull/swim/kick/swim

    15x100 Free w/paddles & bouy as 1-5@1:35, 6-9@1:30, 10-12@1:25, 13-14@1:20, 15@1:15 once again the only one I did not make was on the 1:15
    500 Free kick w/fins every 3rd fast
    5x100@:10R Free w/snorkle as 25 kick, 25 rt arm, 25 lt arm, 25 swim

    Total 3500 sleep swimming yards
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  18. A bit more speed today

    by , December 9th, 2009 at 07:34 AM (Mixing it up this year)
    Since I was feeling better today I decided to do a few and I mean few sprints. I can tell I have more strength in my legs now since I have been trying to do more kicking.

    Goal for this year is to break 27 in the 50 Free, 1:00 in the 100 Free and if I don't get cut from the 50 Fly at Nat's I want to go 30 in the fly(6th event).

    10x100@1:45 Free #3,6,9 Back
    3x[100 Free for time w/fins went 1:00 on all
    ....[300 Free kick w/fins easy recovery
    ....[1 minute rest
    25,50,75,100,25,50,75,25,50,25@:05Rest Free w/paddles & bouy long and loose
    5x100@1:30 Free w/paddles & bouy
    4x50 Starts with breakout to 20yards Fly then finish easy free

    Total 3500 yards

    Updated December 9th, 2009 at 08:26 AM by Donna

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  19. Slow and sluggish today

    by , December 8th, 2009 at 07:10 AM (Mixing it up this year)
    Just had no energy for today and it took too many phone calls to wake up my son so there was no warm down today.

    100,200,300,400,500@:15R Free
    500 Free kick w/fins every 3rd 25 FAST
    200 kick w/fins & snorkle alternate 50 free/50 fly
    100 Free w/fins sprint for time 1:03 that stunk
    200 fly kick w/fins
    5x100@1:30 Free w/paddles & bouy on the easy side

    Total 3000 yards
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  20. Tough one today

    by , December 7th, 2009 at 07:23 AM (Mixing it up this year)
    Flet alittle sluggish at first but got some speed as I got thru practice.

    10x100@1:45 Free every 3rd IM
    10x100@1:30 Free kick w/fins went 1:20, 1:23, 1:21, 1:22, 1:21, 1:22, 1:23, 1:24, 1:23, 1:23
    5x200@3:00 Free w/paddles & bouy descend 1-5 went 2:47, 2:44, 2:41, 2:37, 2:36
    10x50@:05R Free w/snorkle odds kick evens swim
    6x50@:55 odds Free evens Back
    200 Free Easy

    Total 4000 yards
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