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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. Unmotivated today - but still went

    by , November 25th, 2009 at 07:57 AM (Mixing it up this year)
    Just not into swimming this morning but I still just went thru the motions. This happens occasionally and you just have to push thru it.

    10x100@1:45 Free
    500 Fly kick w/fins
    5x100@1:45 Free paddle on week hand and fin on opposite foot
    5x100@1:45 Fly w/fins held 1:35's
    600 Free kick w/fins alternate 200 Easy 100 Sprint
    8x50@:55 Free 1/2 swim 1/2 catchup drill

    Total 3500 yards

    Happy Thanksgiving
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  2. Crunched on time

    by , November 24th, 2009 at 07:19 AM (Mixing it up this year)
    Since the guard who was supposed to open up didn't actually show up till almost 1 hour late we were lucky that we could find another guard to open up but obviously we lost 15 minutes of our workout time. So here is the modified workout to get the yards inm in the shortest amount of time.

    1000 as 200 swim/pull/swim/kick/swim
    10x100@1:30 Free kick w/fins held 1:25's
    10x100@1:30 Free w/paddles & bouy Desc 1-5 & 6-10 went 1:25, 1:24, 1:22, 1:21, 1:19, 1:21, 1:20, 1:18, 1:16, 1:16
    500 Free EASY

    Total 3500 yards
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  3. Strengthing the week side

    by , November 23rd, 2009 at 07:28 AM (Mixing it up this year)
    What a workout. Felt fairly strong and worked on trying to strengthen the right shoulder.

    10x100@2:00 Free 1/2pull 1/2kick
    500 Free kick w/fins every 3rd 25 FAST
    10x50@:55 Fly w/fins held 45's
    200 Fly kick alt 25 right side, 25 left side, 50 on back
    3x100@1:30 Free kick w/fins held 1:20's
    5x100@1:40 Free paddle on weak hand, fin on opposite foot from hand to stengthen right arm
    5x200@3:00 Free w/paddles & bouy first 3 bilateral breath (to help with strengthening weak side) all descending went 2:55, 2:47, 2:46, 2:41, 2:36
    200 Free EASY

    Total 4200 yards
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  4. Still Flying High

    by , November 21st, 2009 at 05:42 PM (Mixing it up this year)
    Today I got in about 40 minutes early and took advantage of it. Unfortunately the temperature was 85 degrees. Still felt great on
    the fly this time.

    10x100@1:45 Free
    5x100@1:45 Fly w/fins
    500 Free kick w/fins
    40x25 10 of each stroke various drills

    Total 3000 yards
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  5. Another Long Course Friday!!!

    by , November 20th, 2009 at 08:24 AM (Mixing it up this year)
    I don't know why I have come to love long course but I have. It is just so freeing to swim and swim and swim. DISTANCE MODE!!!

    1000 as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd 25 fast
    500 Fly w/fins went 8:46 nice and loose
    500 kick w/fins alt 50free/50fly
    5x100@1:45 Free w/paddles & bouy
    5x100@2:00 Free 50easy/50heavy kick

    Total 3500 meters
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  6. Mixing it up again

    by , November 19th, 2009 at 07:31 AM (Mixing it up this year)
    Not a lot of yardage today but it was a little rough. Tomorrow is LONG COURSE and you know what that means.......FLY.

    5x200@3:15 Free long and loose

    8x25@:45 Free kick every 3rd 25 FAST held :26's on the fast ones
    8x50@55 Fly w/fins was holding :43's on these
    8x25@:45 Free kick every other 25 FAST held :26's
    4x100@1:45 Back w/paddles was holding 1:35's
    8x25@:45 Free kick FAST held :27's on these
    4x100@2:00 Breast pull w/fins get the dolphin motion in held 1:48's on these

    200 Free kick w/fins EASY
    200 Free swim EASY

    Total 3200 yards
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  7. The strength returned today!

    by , November 18th, 2009 at 07:44 AM (Mixing it up this year)
    Felt alot stronger after a good loose warm up. The more I swim the longer a warmup I need. Feel like I had some power today.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd 25 moderate
    5x100@1:45 Back kick w/fins fashion model drill

    Main set straight thru
    2x100@1:35 Free w/paddles & bouy held 1:25's kept it long and loose here
    3x100@1:30 Free w/paddles & bouy held 1:25's kept it long and loose here too
    3x100@1:25 Free w/paddles & bouy held 1:19's
    2x100@1:20 Free w/paddles & bouy went 1:15, 1:17

    5x100@1:50 Fly w/fins went 1:35, 1:32, 1:32, 1:29, 1:26 not bad for long and loose fly

    300 Free EASY recovery
    200 Free kick w/fins EASY

    Total 4000 yards
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  8. Curious strength differences

    by , November 17th, 2009 at 08:44 AM (Mixing it up this year)
    Just did not feel any strength again today but times seemed about normal. You can see the differnce in the strength between the right and left arm, the funny thing is I am right handed so I would think the right arm would be faster but it is not.

    5x100@2:00 Free pull to kick
    5x100@1:45 as 50 Free/50 Back
    5x100@1:30 Free kick w/fins held 1:25's
    500 Fly kick w/fins vary the positions by 100
    2x500@8:00 Free w/paddles & bouy went 6:56 & 6:41
    5x50@1:05 Free right arm only w/paddle
    5x50@1:00 Free left arm only w/paddle
    500 Free Easy

    Total 4000 yards

    Updated November 17th, 2009 at 03:34 PM by Donna (correction to a distance)

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  9. No power today, arms of rubber

    by , November 16th, 2009 at 07:23 AM (Mixing it up this year)
    My arms felt like rubber on this one, felt like I lost my feel for the water. I decided to use one of Bobinators workouts for a change of pace of course it has been Donnaized. Thanks Robin.

    700 Free
    200 Fly kick w/fins on back
    6x100@2:00 choice I did back
    300 Fly kick w/fins mix up the positions no board
    6x75@1:15 as 50 Free/25 Choice I did Fly
    250 Free relaxed
    5x50@(1:00,:55,:50,:45) Free w/paddles & bouy
    call to wake up son here
    5x50@(:55,:50,:45,:40) Free w/paddes & bouy
    200 Free relaxed
    300 Free kick w/fins

    Total 3500 yards
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  10. A normal Saturday with the kids

    by , November 14th, 2009 at 08:04 PM (Mixing it up this year)
    Today I swam with Sandra, McKaylin and Juan. We added alittle challenge today.

    5x100@1:45 Free
    20 reps on stretch cords
    20x25 Fly Drills
    20 reps on stretch cords
    20x25 Back Drills
    20 reps on stretch cords
    20x25 Free Drills
    a batch of ants took over our area so we had to skip the last set since Sandra and I both got bitten. Yes this was inside.
    20x25 Breast Drills
    5x100@1:30 Free w/paddles & bouy

    Total 2000 yards

    Updated November 15th, 2009 at 09:28 PM by Donna

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  11. High FLYing fun!

    by , November 13th, 2009 at 08:05 AM (Mixing it up this year)
    Anyone up for some high flying fun? The more I do this the easier it seems to get. At least that is the goal.

    10x100@2:00 Free long and loose
    500 Free kick w/fins
    500 Fly w/fins for time 8:56
    500 Fly kick w/fins varying the position side, back, front
    2x400@7:00 Free w/paddles & bouy

    Total 3300 meters
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  12. Challenging myself part II

    by , November 12th, 2009 at 07:24 AM (Mixing it up this year)
    Since Tuesdays main set went so well I decided to build on it today.

    10x100@1:40 Free long and loose held 1:30's

    Main set
    5x100@1:35 Free w/paddles & bouy held 1:25's
    4x100@1:30 Free w/paddles & bouy held 1:25's
    3x100@1:25 Free w/paddles & bouy held 1:20's
    2x100@1:20 Free w/paddles & bouy held 1:15's
    1x100@1:15 Free w/paddles & wicked kick! 1:15

    500 Free kick w/fins Easy
    500 Free w/fins 6 kicks on each side then a stroke
    500 Free every 3rd 25 Back

    Total 4000 yards

    If tomorrow is long course you know what I like to do if I am up to it....F...L...Y........
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  13. Challenging myself

    by , November 10th, 2009 at 07:32 AM (Mixing it up this year)
    Today I decided to challenge myself alittle at the end and actually get back up to 4000 today. Tomorrow the pool will be closed for the holiday so no swimming in the morning.

    10x100@1:45 Free nice and long
    5x100@:05R Back drills w/fins fashion model, partial recovery, underwater recovery, double arm and arms perpendicular kicking
    500 kick as 25 free/25 fly middle 100 sprint kick

    Work on getting a good pull here
    5x100@2:00 Back w/paddles as 25 right arm, 25 left arm, 50 swim

    Push set
    5x100@1:30 Free w/paddles & bouy
    3x100@1:25 Free w/paddles & bouy
    2x100@1:20 Free w/paddles & bouy

    500 Free Easy

    Total 4000 yards
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  14. Good mix this morning

    by , November 9th, 2009 at 07:30 AM (Mixing it up this year)
    Felt fairly good today but started with no clock. Going to still focus on the legs this week and also working the abs since I need to get rid of this muffin top look!

    500 Free every 3rd 25 back
    5x100@2:00 Free 1/2 pull 1/2 kick
    5x100@1:30 Free kick w/fins went 1:16, 1:21, 1:21, 1:20, 1:19
    500 fly kick streamline w/fins every 3rd 25 fast
    2x[3x100@1:30 Free w/paddles&bouy held 1:22's
    ....[200@2:45 Free w/paddles&bouy held 2:35's
    500 Back every 3rd 25 drill alternate double arm and arms perpendicular kick
    300 Free Easy

    Total 3800 yards
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  15. Traditional Saturday workout

    by , November 7th, 2009 at 02:41 PM (Mixing it up this year)
    Just the usual 2000 yards with the girls today. Nothing fancy, I let them pick the drills.

    Now on to house cleaning. YUCK!
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  16. The Fly Nut is Back

    by , November 6th, 2009 at 07:56 AM (Mixing it up this year)
    Just felt so good this morning and it was Long Course, I couldn't help myself. Yes I did the 500 Fly but with fins. It was EASY!

    400, 300, 200, 100 @:15R Free
    500 Free Kick w/fins
    500 Fly w/fins
    500 Back kick w/fins concentrate on strong kick with good rotation
    300 Free w/paddles & bouy Long stroke
    5x100@2:00 Free sprint 15 meters in and out of wall
    200 Free EASY

    Total 3500 meters
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  17. The aftermath

    by , November 5th, 2009 at 07:14 AM (Mixing it up this year)
    Yesterdays workout really made my legs sore in many ways. I would rather have the muscle I am building than the fat I am trying to rid myself of and most of it is hip and thighs.

    10x100@1:40 Free
    10x50@1:10 Fly skull w/fins
    500 Free kick w/fins as 50 easy 50 fast
    5x100@1:30 Free w/paddles & bouy
    300 Free 1 paddle on weak arm and 1 fin on opposite leg build my right arm strength
    200 alt 50 back/50 free Easy

    Total 3000 yards

    There is a significant difference in speed between my right and left arms on a 50 I can pull in 1:05 on the right arm and :55 on the left on a set of 10x50. Most of the kids I coach are about 5 seconds difference between arms.
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  18. Sprint/Distance Combo

    by , November 4th, 2009 at 07:29 AM (Mixing it up this year)
    Was sore going in to this one but started to loosen up some as I got going.

    8x50@:55 Free
    8x25@:45 Free kick every 3rd Sprint
    8x50@:50 Free
    8x25@:45 Free kick every other Sprint
    5x200@3:00 Free w/paddles & bouy descend went 2:49, 2:47, 2:43, 2:38, 2:32
    5x100@1:30 Free kick w/fins held 1:22's
    200 Free 1 paddle on weak arm 1 fin on opposite foot from paddle arm to build up the weak side
    8x50@:50 Free as 25 distance stroke 25 sprint stroke
    200 Free warm down

    Total 3500 yards
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  19. Sore after this one

    by , November 3rd, 2009 at 07:14 AM (Mixing it up this year)
    Felt good so decided to do some stroke work today.

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

    20x25@:30 Fly w/fins & paddles - get the paddles out correctly
    20x25@:30 Back w/paddles - keep it strong
    20x25@:30 Breast - make them
    20x25@:30 Free w/6 beat kick

    200 warm down

    Total 3200 yards
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  20. The day after...

    by , November 2nd, 2009 at 07:22 AM (Mixing it up this year)
    I intended to do an easy day today so I decided to work on the legs and abs. Then threw in some speed work. Not really a recovery day.

    1000 as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd FAST
    500 Fly kick on back w/fins every 3rd FAST
    10x50@1:00 Free w/fins build to all out last 3rd held 37's
    200 Breast kick
    300 Free as 50drill/50swim

    Total 3000 yards
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