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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. 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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  2. 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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  3. A so so day at the races

    by , January 16th, 2010 at 09:19 PM (Mixing it up this year)
    Today was not a good meet. I was not too up for this one. My 100 Free was 1:04.43 which was in the ballpark of normal times. My 200 Back felt good but the time stunk with a 2:48.16.

    By the time I got to the 200 Fly I had decided not to go out too fast and it was not too bad but it was alittle slower than I expected with a 3:15.76.

    Between all the races and warm ups and warm downs 2000 yards for the day
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  4. Feeling a little stronger

    by , January 15th, 2010 at 07:48 AM (Mixing it up this year)
    I am feeling a little better about the meet this weekend.

    10x100@1:45 Free
    500 Free w/fins every 3rd fast
    500 alternate 100 fly 1 arm drill/100 fly kick on back w/fins
    10x50 from dive sprint to 15 meter mark last one was a sprint 25 no breath till after turn
    200 free w/bouy
    100 free kick
    200 free easy

    Total 3000 yards
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  5. Still no or low energy

    by , January 14th, 2010 at 07:41 AM (Mixing it up this year)
    I don't know if it is the cold weather that is making me this way but I just can't move.

    5x200@3:30 Free
    500 Free kick w/fins every 3rd fast
    300 free kick w/fins & snorkle
    200 fly kick w/fins & board kick under water with board
    5x100@1:40 as 50free/50back w/paddles & bouy went 1:33, 1:29, 1:28, 1:25, 1:23
    200,150,100,50@:10R Free with a 6 beat kick

    Total 3000 yards
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  6. Slow and Sluggish today

    by , January 13th, 2010 at 07:20 AM (Mixing it up this year)
    Just had nothing today. Tried to sprint but it did not feel good. Not really sure how the meet this weekend will go.

    100,200,300,400@:15R Free
    500 kick w/fins every 3rd fast alternate by 100 free/fly
    5x100 kick drills w/fins by 100 free,back,fly,back,free
    10x50 from a dive 15 meter breakouts Fast rest is easy free
    5x100@1:40 Free w/paddles & bouy long & loose

    Total 3000 yards
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  7. High Flyin....

    by , January 12th, 2010 at 07:40 AM (Mixing it up this year)
    Wow felt stronger than ever and my times with fins were 10 seconds faster than the last time I did 100 Fly with fins in practice.

    1000 as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd sprint

    4x100@2:00 Fly w/fins as 25 rt arm, 25 lt arm, 50 full stroke
    100 fly w/fins for time 1:14
    4x100@1:45 Fly kick w/fins on back streamline
    100 fly w/fins for time 1:16

    4x200@3:00 Free w/paddles & bouy long & loose
    200 Free EASY

    Total 3500 yards
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  8. Interesting mix but no energy

    by , January 11th, 2010 at 07:32 AM (Mixing it up this year)
    Tried to get moving but just had no energy.

    10x100@1:45 Free
    10x50@2:00 from a dive sprint 15 meters then cruise free for the rest did 6 free, 2 back and 2 fly the free felt strong toward the end and the starts felt better
    5x50@1:00 Free rt arm only w/paddle
    5x50@1:00 Free lt arm only w/paddle
    5x50@1:00 Free paddle on rt arm 4 kicks on paddle arm
    5x50@1:00 Free paddle on lt arm 4 kicks on paddle arm
    500 Free kick w/fins
    100 Free for time w/fins wert 1:02 not good
    400 Free easy

    Total 3500 yards
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  9. Another Saturday stroke day

    by , January 9th, 2010 at 09:33 PM (Mixing it up this year)
    Saturday is my day to work with the kids on their strokes and with the meet coming up next weekend this Saturday was no exception.

    5x100@1:45 Free
    4x25@1:00 10 of easy stroke various drills
    5x200@3:00 Free w/paddles & bouy desc 1-5 went 2:46, 2:44, 2:39, 2:36, 2:34
    300 Free
    200 kick W/fins

    Total 3500 yards
    After the kids left Tom Dunlop came in and we reviewed his turns, I am trying to help him get ready for flat walls at Nationals since he is used to grabbing the gutter.
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  10. Hot water and long course a SLOW combination

    by , January 8th, 2010 at 08:05 AM (Mixing it up this year)
    This week the water was nice at about 80 degrees but today on long course day it was 83. Total took any energy I had away. I hope they lower the temp in the next week since there is a meet and I tend to like 78 for competition.

    1000 as 200 Free swim/pull/swim/kick/swim
    5x100@:10R Free kick w/fins & snorkle
    500 Fly kick w/fins work the abs
    3x200@3:20 Free w/paddles & bouy
    4x100@1:45 Free w/paddles & bouy
    4x50@1:00 Free
    300 Free Easy

    Total 3500 hot meters
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  11. Mixing it up alittle

    by , January 7th, 2010 at 07:29 AM (Mixing it up this year)
    Today was going to be an easier day but as my drive would have it NO WAY!

    10x100@1:45 Free

    500 kick w/fins every 3rd 25 FAST alternate 100 Free / 100 Fly
    300 Back kick w/fins as drills 100 fashion model, 100 arms perpendicular, 100 partial recovery
    200 Breast kick

    10x50@1:00 Breast pull w/fins get the dolphin motion into the stroke
    5x200@3:15 w/paddles #1 Free, #2 150Free/50Back, #3 100Free/100Back, #4 50 Free/150 back, #5 200 Back made the interval on all even the 200 back in 3:12

    200 Free EASY

    Total 3700 yards
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  12. Keepin it long and loose

    by , January 6th, 2010 at 07:40 AM (Mixing it up this year)
    It has been soooooo cold here in the south and today I even forgot to call my son to wake him up. But luckly he woke on his own.

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

    500 Free kick w/fins every 3rd fly
    5x100@1:30 Free kick w/fins made it with 5 seconds to spare
    had to change fins due to a cut on my toe

    100@1:30 Free w/paddles & bouy
    200@3:00 Free w/paddles & bouy
    300@4:30 Free w/paddles & bouy
    400@6:00 Free w/paddles & bouy

    20x25@:40 Fly drills w/fins alternate 6kick/stroke, skull drill
    500 Free easy

    Total 4000 yards
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  13. Back to back to back

    by , January 5th, 2010 at 07:21 AM (Mixing it up this year)
    Wanted to work on my backstroke and it felt great!

    100,200,300,400@:15R Free
    5x100@1:45 Back w/fins kick drills, fashion model, arms perpendicular, partial recovery, flat back kick
    500 Free kick w/fins every 3rd fast
    5x100@2:00 Back w/paddles as 25 rt arm/25 lt arm/50 full stroke
    5x100@1:40 w/paddles as 50 free/50 back went 1:27, 1:25, 1:24, 1:24, 1:25 awesome speed here this usually rivals my 100 free times with paddles at a moderate speed
    300 back w/fins easy
    300 free kick on side w/fins moderately hard
    200 free easy

    Total 3800 yards

    wanted to beat the kids to the showers this morning otherwise I would have done the extra 200 to make 4000.

    Updated January 5th, 2010 at 10:08 AM by Donna

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  14. Another sprint attempt

    by , January 4th, 2010 at 07:27 AM (Mixing it up this year)
    I decided to make myself start doing some sprint work even though it is much easier to fall into a distance mode. 2 weeks till my next meet.

    10x100@1:45 Free every 3rd IM
    5x[100 Free w/fins SPRINT went 1:02, 1:03, 1:05, 1:03, 1:01 lost goggles on #3
    ....[300 Free w/fins kick easy recovery
    ....[1 minute + rest
    5x100@1:30 Free w/paddles & bouy descend went 1:27, 1:25, 1:24, 1:21, 1:17
    500 alt by 100 free/back each 100 as 50 swim/50drill

    Total 4000 yards
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  15. 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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  16. 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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  17. 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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  18. 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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  19. 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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  20. 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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