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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. 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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  2. 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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  3. 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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  4. 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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  5. 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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  6. 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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  7. Could not get moving today

    by , March 8th, 2010 at 08:16 AM (Mixing it up this year)
    I tried, I really tried to sprint and just could not get faster than a 34 for a 50 Free.

    400, 300, 200, 100@:20R Free
    500 Free kick w/fins
    5x100@:05R kick w/fins alt 100 free/100 fly on back
    10x50@1:00 Free every 3rd sprint went 35, 35, 34 on the sprints that stunk
    5x100@1:40 Free w/paddles & bouy long and loose
    6x50@1:30 Free kick w/snorkle arms at side
    200 Free Easy

    Total 3500 yards
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  8. OK I am weird I guess

    by , March 6th, 2010 at 06:55 PM (Mixing it up this year)
    Today I decided since I was sore from fly yesterday I would do something similar and it was easier.

    5x100@1:45 Free
    10x50@1:00 Fly w/paddles & fins
    400 Free kick w/fins
    40x25 10 of each stroke as drills w/fins
    400 alt 100 fly/100 back w/fins
    200 easy kick w/fins

    Total 3000 yards
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  9. Long course Friday

    by , March 5th, 2010 at 08:41 AM (Mixing it up this year)
    5x200@3:45 Free long and loose
    500 free kick w/fins every 3rd 25 fast
    500 Fly w/fins 8:38
    500 kick w/fins alt 100 free/100 fly
    5x100@2:00 Back w/paddles
    500 Free Easy

    Total 3500 meters
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  10. Another double but this was a short one

    by , March 4th, 2010 at 09:24 PM (Mixing it up this year)
    I just kicked tonight, nothing hard. Just wanted to keep McKaylin company.

    10x100@1:45 Free kick w/fins
    500 kick w/fins alternate 100 free/100fly

    Total 1500 yards

    As I said not much.
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  11. Easy does it

    by , March 4th, 2010 at 07:51 AM (Mixing it up this year)
    Just took it easy today and I felt better by the end.

    10x100@1:45 Free
    500 kick w/fins alt 100 free/100fly
    500 w/fins & snorkle alt 100 free swim/100 free kick
    Free set with paddles & bouy
    100@1:30
    200@3:00
    300@4:30
    400@6:00
    300@4:30
    200@3:00
    100@1:30

    Total 3600 yards
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  12. Ouch just not recovering

    by , March 3rd, 2010 at 07:24 AM (Mixing it up this year)
    A year ago I could do this but now. We got in late again since the guard over slept.

    1000 free as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd 25 moderate
    5x200@3:00 free w/paddles & bouy went 2:53, 2:50, 2:50, 2:43, 2:36
    300 free swim w/snorkle good body position
    200 free kick w/snorkle

    Total 3000 yards
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  13. Pulled a double today

    by , March 2nd, 2010 at 09:07 PM (Mixing it up this year)
    Since it was just going to be McKaylin I would be coaching tonight I decided to keep her company. It was a humbling experience. Last year I could beat both her and Sandra. Not any more. I was exceedingly slow compared to her.

    500 Free
    10x100@1:30 Free w/paddles & bouy was holding 1:18's on these
    500 Free kick w/fins every 3rd 25 fly
    10x50@1:00 Back
    4x200@3:15 Free last one EASY!

    Total 3300 yards
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  14. Late start and sprint, not much yardage

    by , March 2nd, 2010 at 07:31 AM (Mixing it up this year)
    The guard was late today so started 10 minutes late. Decided to try to sprint but felt like an incredible slug.

    500 Free as 25 kick/swim/pull
    32x25@:45 sprint #1-8 fly (:21's) #9-16 back (:21's) #17-24 breast (:26's) #25-32 free (:16's) just felt like I couldn't move on these
    200 Free easy
    500 Free kick w/fins every 3rd 25 fly
    8x100@1:30 w/paddles as 50 free/50 back
    200 Free easy

    Total 3000 yards
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  15. Two days off now back to work

    by , March 1st, 2010 at 07:18 AM (Mixing it up this year)
    The girls I coach did really well at States this weekend. I am tired after timing for the afternoon session yesterday.

    There was no clock this morning during the first 15 minutes so I did a long set.

    1000 as 200 swim/pull/swim/kick/swim
    10x100@1:30 Free kick w/fins
    10X100@1:30 Free w/paddles & bouy holding 1:20 for 1-4 and 1:19 for 5-9 and 1:18 for last
    500 free w/snorkle
    500 alt 50 Back kick streamline/50 back swim

    Total 4000 yards
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  16. Swam in with the my team today

    by , February 26th, 2010 at 04:03 PM (Mixing it up this year)
    Since the kids have states this weekend our pool was closed to the public but the older kids and masters were allowed to swim early.

    500 Free
    400 IM drill
    300 Free Pull
    200 Kick
    100 Free

    8x100@1:30 Free w/paddles & fins
    200 free finger tip drag

    8x50@1:00 2 of each stroke
    200 Free catchup

    20x25@:30 5 of each stroke

    Total 3600 yards
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  17. Chemicals off today in the pool

    by , February 25th, 2010 at 07:34 AM (Mixing it up this year)
    I came out with a mouth of cotton. There is a big meet starting tomorrow and I hope they get the chemicals correct.

    100,200,300,400@:15R Free
    500 Free kick w/fins every 3rd 25 fly kick
    5x100@:15R Fly w/fins as 25 6 kick then stroke, 25 kick on back, 25 kick on rt side, 25 kick on left side
    10x50@:55 Fly w/fins
    8x100@1:30 Free w/paddles & bouy went 1:21, 1:20, 1:17, 1:18, 1:17, 1:16, 1:15, 1:14
    200 Free EASY

    Total 3500 yards
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  18. A more relaxed day

    by , February 24th, 2010 at 07:20 AM (Mixing it up this year)
    Today I was just in a more relaxed mood.

    10x100@2:00 Free 1/2pull 1/2kick
    5x100@1:30 Free kick w/fins
    500 Free kick w/snorkle & fins alt 50 arms at side, 50 arms in streamline
    500@8:00 Free w/paddles & bouy alt 50 breath every 2, 50 breath every 3 easy pace went 7:20
    400@6:30 alt 100 Free/100 Back w/paddles & bouy went 5:41
    300@5:00 Free by 25 breath 2,3,4,5 w/paddles & bouy
    200@3:30 alt 50 Free/50 Back w/paddles & bouy
    100 Free EASY w/paddles & bouy

    Total 3500 yards
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  19. Good push set today

    by , February 23rd, 2010 at 07:34 AM (Mixing it up this year)
    Decided to do my usual 5x100 1/2free 1/2back pulling but this time on a much faster interval and yes I made everyone with time to spare.

    10x100@1:45 Free work the turns dolphin kick to red line
    500 Free kick w/fins every 3rd lap fast
    5x100@:05R Back kick w/fins #1&5 streamline, #2 arms perpendicular, #3 fashion model, #4 partial recovery
    5x100@1:30 1/2free 1/2back w/paddles & bouy went 1:26, 1:26, 1:25, 1:24, 1:24
    500 pull w/paddles & bouy as 50 free/25breast/50back/25fly repeat 3 times and then end with 50free
    500 alt 50 free 50 1 arm fly

    Total 3500 yards
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  20. Decent start to the week

    by , February 22nd, 2010 at 07:35 AM (Mixing it up this year)
    Fter seeing on Saturday how bad I am at kicking I decided today was a good day to kick. Felt awesome on the last 500 working the turns, the little things are starting to come together.

    100,200,300,400@:15R Free
    8x25@:45 Free kick every 3rd fast went 27 and 26
    5x50@1:00 Free w/paddle rt arm only
    8x25@:45 Free kick every other fast went 26,25,24,24
    5x50@1:00 Free w/paddle lt arm only
    8x25@:45 Free kick all fast held 26
    5x50@1:00 Free w/paddle on rt arm 4 kicks on paddle hand
    5x50@1:00 Free w/paddle on lt arm 4 kicks on paddle hand
    400 Free kick w/fins
    500 Free EASY swim but work the turns don't take first stroke till at the red line approx 7.5 meters good streamlines and dolphin kick

    Total 3500 yards
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