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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. The Little Things

    by , February 9th, 2010 at 07:20 AM (Mixing it up this year)
    There are so many things I can work on to improve so today the focus was good streamlines and kickouts. My Backstroke streamline and kickout is great but my fly and free STINKS. For some reason I have a hard time holding it while on my stomach, I think I like to pick my head up some which makes it difficult. So today that was the focus!

    5x100@2:00, 1:55, 1:50, 1:45, 1:40 Free
    5x100@1:45 as Free to Back 4F, 3F/1B, 2F/2B, 1F/3B, 4B

    500 Free kick w/fins every 3rd fast
    500 Back kick as 125's #1 streamline, #2 fashion model, #3 partial recovery, #4 arms perpendicular

    5x100@1:40 w/paddles & bouy as 50 Free/50 Back went 1:28, 1:27, 1:26, 1:26, 1:25
    500 Free w/snorkle this was the first time I made it without stopping to clear out the water
    5x100@ 2:00 Free Easy Streamlines & kickouts

    Total 3500 yards
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  2. Back to Sprint work

    by , February 8th, 2010 at 07:18 AM (Mixing it up this year)
    My right lower calf is aching but why I don't know. So today I focused on kick, sprint kick.

    400, 300, 200, 100@:15Rest Free (no clock until after the 200)

    5x50@1:00 Free Rt arm only w/paddle non working arm at side and breath to non working side
    8x25@:45 Free Kick every 3rd sprint went :25 and :27 on those
    5x50@1:00 Free Lt arm only w/paddle non working arm at side and breath to non working side
    8x25@:45 Free Kick every other sprint held :26's
    5x50@1:00 Free swim paddle on Rt hand 4 kicks on the paddle hand
    8x25@:45 Free Kick sprint first 4 in :26 last 4 in :27
    5x50@1:00 Free swim paddle on Lt hand 4 kicks on the paddle hand

    200 Free kick w/fins easy
    200 Free swim easy

    Total 3000 yards
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  3. Interesting Meet

    by , February 7th, 2010 at 08:12 PM (Mixing it up this year)
    A few great swims, most were just average. Once again I did a full load of 5 per day. Many were back to back swims.

    On Saturday I began with 3 back to back swims, the 100 IM, 200 Back and the 50 Free. The 100 IM was a second off at 1:16.56 for 2nd place, the 200 Back was a 2:47.29 for 1st place, and next was the 50 Free in a 28.86 for 2nd place again. A nice break then 2 last back to backs with the 50 Back in a 37.37 for 2nd place and a personal best. The 100 Breast was for fun and not terribly fast at a 1:30.10 for a 3rd place finish.

    Sunday began with the 500 Free in an average time of 6:24.06 for 3rd place. I was feeling sore before the 50 Breast attempt in a 42.77 for 5th place, not a race to remember but it did warm me up for the 100 Back which was a best time in 1:17.35 and a 1st place finish. After some down time and a soak in the hot tub it was time for the 50 Fly an event I only seem to do once a year but this year I matched my time from last year exactly with a 33.91 and a 2nd place finish. The final swim was the 100 Free me and a heat of guys, 4 of whom went under a minute and I was stuck in the backwash with a time of 1:04.28 and a 2nd place finish.

    The 3 races I am most happy with were the 50 and 100 Back and the 50 Fly. But I have to admit the 50 Free was getting back on track and was better than 2 weeks ago.

    Updated February 8th, 2010 at 07:12 AM by Donna

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  4. Just an easy swim before the meet

    by , February 5th, 2010 at 08:05 AM (Mixing it up this year)
    400, 300, 200, 100 @:15R Free
    500 Free kick w/fins
    500 Free alt by 50 drill/kick w/fins & snorkle
    2x200@:15R alt by 50 free/back w/bouy
    100 free easy
    200 breast kick
    200 alt by 50 breast/free
    100 free easy

    Total 300 meters
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  5. Backstroking

    by , February 4th, 2010 at 07:33 AM (Mixing it up this year)
    With a meet this weekend I decided to cut things back alittle.

    1000 as 200 swim/pull/swim/kick/swim
    10x50@:55 Back w/paddles & board
    500 Back kick drills w/fins by 100 did fshion model, partial recovery, underwater recovery, arms perpendicular and streamline kick
    50@1:00 Back went :45
    100@2:00 Back went 1:35
    150@3:00 Back went 2:40
    200@4:00 Back went 3:17
    300 free kick w/fins
    200 free easy swim

    Total 3000 yards
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  6. Needed Sleep Today so I did sleep swimming today

    by , February 3rd, 2010 at 07:49 AM (Mixing it up this year)
    My eyes were closed for most of the warmup and 1st kick set. When I get near the lights I know it is time to turn.

    10x100@1:45 Free
    500 Free kick w/fins
    500 Free w/paddles & bouy every 4th lap alternate breath
    5x100@1:45 fly kick w/fins as 25 rt side, 25 lt side, 50 on back
    10X50 from block 15 meter sprints then easy free to finish
    5x100@1:45 Free w/snorkle concentrate on pull

    Total 3500 yards
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  7. Who needs sleep...

    by , February 2nd, 2010 at 07:23 AM (Mixing it up this year)
    Was up most of the night working. Got 3 hours sleep but it was broken up. I had been up for 2 hours when the alarm finally went off and since I was awake I went off to swim.

    1000 as 100swim/pull/swim/kick/swim

    1 of each stroke but breast was w/dolfin kick
    4x[100 Sprint w/fins
    ....[300 easy kick w/fins
    #1-free 1:01 #2-fly 1:12 #3-back 1:10 #4-breast 1:34

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

    Total 3300 yards
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  8. Not bad but not good either

    by , February 1st, 2010 at 07:24 AM (Mixing it up this year)
    This morning on the first 100 of my set I felt some pull in the muscle on back of my neck. Not enough to make me stop but enough to annoy me the rest of practice. Now it is time to work on loosening the muscle and find all the trigger points.

    10x100@2:00 Free 1/2pull 1/2kick
    500 Free kick w/fins as 200 EZ/100Mod/100EZ/100 Fast
    500 Fly kick w/fins on back every 3rd sprint
    5x100@1:30 Free w/paddles & bouy descend went 1:27, 1:25, 1:21, 1:18, 1:14
    5x100@1:40 w/paddles as 50Free/50Back went 1:29, 1:28, 1:26, 1:24, 1:21
    100 Free kick w/fins & snorkle
    100 Free swim w/fins & snorkle
    100 Free kick w/fins & snorkle
    200 Back w/fins Easy and loose

    Total 3500 yards
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  9. Saturday with the girls

    by , January 30th, 2010 at 02:18 PM (Mixing it up this year)
    The pool opened late, then we found out it will be closed for repairs starting Wednesday. Hopefully it will only be 1 week but just before the kids have championships is not good. Now I am trying to find a place for them to swim for a week.

    We did our usual workout and of course I did a little extra.

    1000 as 200 swim/pull/swim/kick/swim
    500 Free kick every 3rd fast w/fins
    500 easy drills
    40x25 as 10 drills of each stroke

    Total 3000 yards
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  10. Long and loose

    by , January 29th, 2010 at 08:08 AM (Mixing it up this year)
    Tried to go long and loose today since it was long course.

    5x200@3:45 Free
    500 Free kick w/fins
    500 Back kick w/fins as 200 easy/100 fashion model/200 fast
    5x100@2:00 w/paddles as 50Free/50Back
    5x100@2:00 Free 33 meters easy/33 meters SPRINT/33 meters easy
    500 nice and loose choice

    Total 3500 meters
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  11. A bad back yet again! Can I trade in for a newer Model!

    by , January 28th, 2010 at 07:17 AM (Mixing it up this year)
    This getting old bites! I started back to swimming due to a back injury and yes 6 years later it still plagues me though not nearly as bad. I would hate to see where I would be if I hadn't started swimming again.

    1000 as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd 25 moderate
    5x100@1:50 Fly kick w/fins 25 rt side/25 left side/25 on back/25 on back SPRINT
    10x50@1:00 Fly w/fins as 25 rt arm/25 lt arm (this is the best set to loosen my back)
    5x100@1:40 as 50Free/50Back w/paddles & bouy went 1:31, 1:30, 1:27, 1:26, 1:26
    10x50@1:00 Free w/snorkle easy

    Total 3500 yards
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  12. I could have slept thru practice but...

    by , January 27th, 2010 at 07:21 AM (Mixing it up this year)
    It was so tempting to stay in bed this morning. I have had such a busy schedule with swim 5:30-6:45am, work 7:30-4:30, coach 5:30-7:30 and then 1/2 hour of Wii Fit. The Wii Fit is making me mad as I continue to gain weight lately, despite not eating any more or less.

    10x100@1:45 Free every 3rd IM
    5x100@1:30 Free kick w/fins went 1:24, 1:22, 1:19, 1:19, 1:17
    500 Back kick w/fins every 3rd 25 fashion model
    5x200@3:00 Free w/paddles & bouy descend did not feel particulary strong here but went 2:58, 2:52, 2:46, 2:41, 2:36
    10x50@1:00 Breast pull w/fins get the dolphin motion in
    50 Fly w/fins Fast went :32
    100 Free w/fins easy
    50 Fly w/fins Fast went :31
    300 Free w/fins easy

    Total 4000 yards
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  13. A bad back means I need to Fly

    by , January 26th, 2010 at 07:40 AM (Mixing it up this year)
    My back was acting up today so the best thing for me was to do Fly and loosen it up. Amazing what a little pain will do to ward off a painful day.

    2x500 Free every 3rd 25 drill
    10x50@1:00 Fly kick w/fins as 25 underwater w/board / 25 on surface
    500 Fly w/fins kick on back every 3rd on side
    10x50@1:00 Fly w/fins & paddles
    5x100@1:30 Free w/paddles & bouy
    500 Free Easy middle 100 as Back

    Total 3500 back loosening yards!
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  14. Did not sleep well

    by , January 25th, 2010 at 07:45 AM (Mixing it up this year)
    Was up alot during the night but still got up in the morning for practice. Was determined that even though sprinting was not something I could even contemplate I would still try a few.

    10x100@1:40 Free
    500 Free kick w/fins as 100EZ/100Fast/100EZ/100Fast/100EZ
    500 kick w/fins as 100BK/100Fly/50BK Sprint/100 BK/50Fly Sprint/100Fly
    500 Free w/paddles & bouy went 7:05
    10x50@1:00 Free every 3rd Sprint went 36, 35, 35 just didn't have the energy today
    500 Free easy every 3rd 1 arm drill

    Total 3500 yards
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  15. Kids in the bath water

    by , January 23rd, 2010 at 05:42 PM (Mixing it up this year)
    Yes today we had bath water not pool water. It was so hot that only drill work could be done in the 84 degree temps. That is the temp reported but it felt more like 86 to me and the kids.

    500 Free
    5x100@1:45 Free
    40x25 various drills and strokes
    5x100@2:00 IM as drill fly, pull back, kick breast and swim free
    200 Free w/paddles & bouy
    200 Back w/paddles & bouy
    100 Free easy
    visit to hottub not much hotter than the pool was.
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  16. Another long course Friday

    by , January 22nd, 2010 at 08:08 AM (Mixing it up this year)
    Wanted to just swim easy but did force myself to do a little bit of sprinting.

    5x400@:30R
    #1 Free
    #2 Free kick w/fins & snorkle proper body position
    #3 as 50rt arm, 50lt arm, 50finger drag, 50fist repeated twice
    #4 Free w/paddles & bouy
    #5 Free good pace went 6:31

    500 Free kick w/fins every 3rd 25 fast
    5x100@2:00 Free sprint 30 meter sprints from 15 meter mark in to wall and back out to mark
    300 Free Easy

    Total 3300 meters
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  17. One that is becoming a favorite for me

    by , January 21st, 2010 at 07:33 AM (Mixing it up this year)
    This is becoming one of my favorite free sets, I had the kids do it last night and they did great.

    10x100@1:45 Free Easy
    15x100 Free w/paddles & bouy as the following:
    5x100@1:35
    4x100@1:30
    3x100@1:25
    2x100@1:20
    1x100@1:15 just missed by 2 seconds here went 1:17
    500 Free kick w/fins alt by 100 easy/moderate
    500 Free easy tried the finis fulcrums on the first 100 just to see how it felt. Could not get a good streamline with those on.

    Total 3500 yards
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  18. Push on thru

    by , January 20th, 2010 at 07:37 AM (Mixing it up this year)
    When you just don't feel like working push on thru it. It always gets better. Today I knew I needed to loosen my back up badly so 1 arm fly it is.

    100, 200, 300, 400 Free
    500 Free kick w/fins alternate by 100 easy/moderate
    5x100@2:00 1 arm Fly w/fins
    5x200@3:00 Free w/paddles & bouy as 200EZ, 50Fast/150EZ, 100Fast/100EZ, 150Fast/50EZ, 200 FAST went 2:58, 2:54, 2:47, 2:44, 2:33
    100 Back
    100 Free
    100 Breast
    100 Free

    Total 3400 yards
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  19. Low Key Tuesday

    by , January 19th, 2010 at 07:41 AM (Mixing it up this year)
    Just did not feel like working hard today and did not have a clock initially.

    500 Free every 3rd lap back
    5x100@1:45 Free long & loose
    5x100@1:45 Free kick on side w/fins
    5x100@2:00 as 25 fly skull drill/25 fly under water recovery/50 fly kick on back w/fins
    5x100@1:30 free to back 4fr, 3fr/1bk, 2fr/2bk, 1fr/3bk, 4bk w/paddles & bouy made 1st 3 on interval
    10x50@1:00 Free w/snorkle focus on pull and head position
    200 Free Easy

    Total 3200 yards
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  20. Sunday Recap and Monday workout

    by , January 18th, 2010 at 07:52 PM (Mixing it up this year)
    Sunday's meet was no different than Saturday. The 100 Back actually was the best event with a time of 1:18.74, then came the 50 Free in 29.19 way off. Finished up with the 1000 Free, I have to admit I was not in the mood to swim it so I just kept is long and loose and finished in 13:16.37. Total yardage 2500 yards.

    Today I went to the Y to swim and they had issues with the chemicals. I could tell after the warmup that the bromaline levels were excesively high. I made a comment to the guard and she said "How do you know?" I told her when you swim as much as I do you learn these things. By the time I cam back this afternoon to coach the kids they had closed the pool.

    Here is what I got done:
    1000 as 200 swim/pull/swim/kick/swim
    500 free kick w/fins every 3rd fast
    5x100@2:00 Fly drill/kick w/fins as 25 skull, 25 under water recovery, 50 kick on back
    20x50@1:00 IM order w/fins
    5x100@1:30 free w/paddles & bouy went 1:20, 1:20, 1:18, 1:19, 1:18
    500 free every 3rd 25 drill of non free stroke

    Total 4000 yards
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