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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. Alittle Mixed UP Today

    by , October 29th, 2009 at 07:29 AM (Mixing it up this year)
    Mixed up in a good way though. Decided to test out all strokes, see how the shoulder is progressing. It was good at the beginning but is sore now. Will do my usual daily repair work and be good as new for tomorrow.

    10x100@2:00 Free 1/2 pull 1/2 kick
    5x100@1:45 Free kick w/fins
    10x50@1:00 alt by 50 Breast pull/Fly swim w/fins (get the dolphin in the breast)
    5x100@2:00 Back w/fins underwater recovery
    10x50@1:00 alt by 50 Free/Back descended the free's from :42to:38 and held 47's on Back
    200 Free EASY get out early to beat the kids to the shower!

    Total 3200 yards
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  2. Still nursing the shoulder a bit

    by , October 28th, 2009 at 07:24 AM (Mixing it up this year)
    The shoulder is not as bad as it had been but it still lets me know it is there. I decided to take it easy today.

    100,200,300,400@:15R Free
    500 Free kick w/fins every 3rd 25 sprint
    500 Back kick & drills w/fins fashion model, arms perpendicular, partial recovery, streamline, fashion model
    8x50 from dive 2 of each stroke breakout FAST shut down at 15 meter mark finish EZ Free
    3x200@3:30 Free w/paddles & bouy nice and long

    Total 3000 yards
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  3. Legs, Legs, Legs

    by , October 27th, 2009 at 07:44 AM (Mixing it up this year)
    I know I need to have my legs for the sprints so that is what I focused on today.

    600 Free as 25kick/25pull/25swim
    8x25@:45 Free Kick every 3rd sprint held :24's
    10x50@1:00 Back held :48's
    8x25@:45 Free kick every other sprint held :25's
    5x100@1:30 Free w/paddles & bouy loose held 1:23's
    8x25@:45 Free kick Sprint held :26's
    5x100@1:25 Free w/paddles & bouy held 1:20's
    4x50 from dive one of each stroke breakout fast then easy free
    100 Free EZ

    Total 3000 yards
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  4. Recovery day

    by , October 26th, 2009 at 07:45 AM (Mixing it up this year)
    Today I just tried to stay loose and begin working on my backstoke since this coming weekend my main focus will be Free and Back.

    The difference for me this weekend has to be the kicking I have been doing since on the 200 I actually kicked.

    1000 Free as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd moderate pace
    5x100@:05R alt by 100 fly/back kick w/fins
    10x50@1:00 Back w/paddles descended these unintentionally started at about :50 and worked down to :45
    5x100@1:30 Free w/paddles & Bouy nice and loose
    300 Free EZ concentrate on the pull and how my arms grab and pull the water
    2x50@1:00 Free trying a relaxed straight thru pull as opposed to my usual S pull held :45 with no effort
    100 Easy

    Total 3500 yards
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  5. Day 3 of the meet

    by , October 25th, 2009 at 05:43 PM (Mixing it up this year)
    A great day today for my 200 Free this is the first time in 2 years I have broken 2:20 with a 2:19.71. The legs and all of the kicking I have been doing is making a difference.
    My 50 Free was not as good 29.02 but that is ok. I had several good swims this weekend with one personal best. Not a bad way to end the meet.

    Total of 1750 yards
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  6. Day 2 of the meet

    by , October 24th, 2009 at 07:58 PM (Mixing it up this year)
    Originally I was only going to swim the 100 Free and I decided during warm up to deck enter the 500 Free and see how it goes.

    The 100 Free was my fastest non tapered time at 1:03.05 then came the 500 Free in 6:17.70, not a best but I am pleased with it. I felt like I tightened up at the 200 but managed a decent time anyway.

    Total yards today 2300.
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  7. AWESOME! That is all

    by , October 23rd, 2009 at 09:57 PM (Mixing it up this year)
    Tonight the kids all did best times shedding lots of time while the old lady managed a best time in the 1000 Free. I could see my splits throughout the swim and knew I was out in 1:11 at the 100, 6:24 at the 500 and had plenty left to back half the race this time. Final time was 12:50.? a 6 second time drop. I will take a best time ANY TIME!

    Total yards in warm up, warm down and racing 2600 yards
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  8. Meet tonight

    by , October 23rd, 2009 at 08:45 AM (Mixing it up this year)
    This morning was just a warmup, get the shoulder loose, feeling ok but not much strength right now.

    10x100@1:45 Free EASY!
    1000 kick w/fins easy alt 100 free/100 fly
    6x50@1:00 free descend to 1000 race pace went 43,42,41,40,39,38
    200 Free warm down

    Total 2300 yards

    4:00 event one is complete "The donning of the Suit!" event 2 the 1000 Free is obviously much later.

    Updated October 23rd, 2009 at 03:57 PM by Donna

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  9. Shouldn't have done it but felt so good

    by , October 22nd, 2009 at 07:24 AM (Mixing it up this year)
    Right shoulder is still rearing its ugly head but managed a great workout today somehow. Time now for ice/heat and Ibuprofen.

    500 Free alt 25 kick/25 pull/25 swim
    20x25@:45 5 of each stroke as 4 drill 1 swim my choice of drill
    10x100 Free w/paddles & bouy #1-3@1:35 #4-6@1:30 #7-9@1:25 #10@1:20 made them all with time to spare
    1000 kick w/fins as 250 of each stroke
    300 Free EZ

    Total 3300 yards
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  10. Sprint attempt in progress

    by , October 21st, 2009 at 08:07 AM (Mixing it up this year)
    I felt slow and sluggish but still tried to sprint some.

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

    Use fins on all of the main set
    100 Free for time 1:01
    200 Free kick EZ
    2x50@1:30 Free went :30 and :28
    200 Free kick EZ
    4x25@:45 Free went 14, 14, 13, 14
    200 Free kick EZ
    100 Free for time 1:02
    200 Free kick EZ
    2x50@1:30 Free went :29 and :29
    200 Free kick EZ

    no fins for the rest
    4x50 from dive 15 meter breakouts rest EZ
    300 warm down

    Total 3000 yards

    Updated October 21st, 2009 at 08:27 AM by Donna

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  11. Back in the water

    by , October 20th, 2009 at 07:52 AM (Mixing it up this year)
    My right shoulder is still somewhat sore but better. The muscle that lies on top of the scapula is the culprit and I will finish working it out today. My lower back was hurting because I didn't swim yesterday and was stuck sitting so much at jury duty.

    10x100@1:40 Free
    500 kick alt by 100 free/fly w/board & fins
    4x50 from dive Free sprint for 20 yards then EZ
    300 kick w/fins Fly on back to loosen the lower back
    5x100@1:25 Free w/paddles & bouy was going to try for 1:20 like Saturday but had no speed
    500 Free EZ every 3rd 25 drill

    Total 3000 yards
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  12. A Day Off

    by , October 19th, 2009 at 03:40 PM (Mixing it up this year)
    This is the first time in along time I took a day other than Sunday off. I had jury duty today and since I did not have the wireless card but still needed to do some system checks I chose to stay home and do the checks then go for jury duty. I made it out without getting put on a jury, YEAH!!!
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  13. Another Saturday

    by , October 17th, 2009 at 01:38 PM (Mixing it up this year)
    Today we had the whole group for drill day. My right shoulder is still acting up some. I hope it gets back to normal before my meets the next two weekends.

    500 free
    40x25 Drills 10 of each stroke
    5x100@ 1:20 Free w/paddles & bouy (this is the best I have ever done)
    200 Free EASY

    Total 2200 yards

    Updated October 17th, 2009 at 10:45 PM by Donna

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  14. Lonnngg Course YEAH!

    by , October 16th, 2009 at 08:04 AM (Mixing it up this year)
    A nice long stretched out workout, just perfect for a rainy day.

    100, 200, 300, 400 @:15R Free
    500 Free kick w/fins moderate
    500 kick w/fins streamline alt by 100 fly/back
    5x100@2:00 Free sprint from 15 meter mark in to turn and back out to 15 meter mark the rest is easy
    4x200@3:30 Free w/paddles & bouy keep it long on last 2 build the last 100
    200 Free EASY

    Total 3500 meters
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  15. Tempting Fate

    by , October 15th, 2009 at 07:28 AM (Mixing it up this year)
    With my right shoulder still acting up I still decided to work on my backstroke. This is what set my shoulder off about a month and a half ago. Survived and was very careful but still had some speed which is good.

    8x100@1:45 Free #3&6 Back
    200 Free EASY and long
    5x100@1:40 Free kick w/fins moderate pace
    6x100@:05R Back w/fins #1&4 fashion model, #2&5 partial recovery, #3&6 underwater recovery
    10x50@:55 Back w/paddles
    5x100@1:50 as 50 Free/50 Back
    500 Free as 100 swim/drill/swim/drill/swim

    Total 3600 yards
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  16. A bit boring today Sorry!

    by , October 14th, 2009 at 07:41 AM (Mixing it up this year)
    I was still stiff and took a lot to get moving. I was thinking of doing the 100's pull on 1:30 but with one muscle giving me fits I decided to ease up and go on the 1:40 today.

    10x100@2:00 Free 1/2pull 1/2kick
    500 free w/fins kick
    500 fly w/fins kick work abs (this was the one thing I could do great)
    10x100@1:40 Free w/paddles & bouy kept it long
    500 Free every 4th 25 drill

    Total 3500 yards
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  17. Not ready for today

    by , October 13th, 2009 at 07:36 AM (Mixing it up this year)
    I was really not ready for todays workout but I did it anyway and it did not turn out too bad. My shoulders and elbow are still exceedingly stiff when I started out but it got better as I moved. I do need to back off some over the next 2 weeks as I have meets the last 2 weekends of the month. Kids meet 23-25 and DixieZone 30-1.

    500 Free every 3rd 25 breast skull
    3x[200@3:00 Frre
    ....[2x100@2:00 MI
    ....[4x50@1:00 IM
    ....[8x25@:45 Free Kick round #1 every 3rd sprint, #2 every other sprint, #3 sprint all
    on R1 held 27's, R2 went 26,26,25,25, R3 went 25,26,25,26,26,26,26,26
    500 kick w/fins alternate by 100 free/fly
    200 Free EASY

    Total 3600 yards
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  18. Recovery Monday

    by , October 12th, 2009 at 07:28 AM (Mixing it up this year)
    I really needed this and may need the same tomorrow. My right shoulder and elbow especially was stiff but after a little swimming it loosened up. Then I did kicking and tried to swim again only to find the it had all stiffened up again.

    1000 as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins
    500 kick w/fins alternate by 100fly/back streamline
    500 Free left the fins on but really did not use them alternate 50 Easy/50 5 mile pace

    Total 2500 yards
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  19. Open water Sunday

    by , October 11th, 2009 at 02:53 PM (Mixing it up this year)
    Today was the 5 mile open water swim. The first 2 miles were fine there were 6 of us and I wasn't the last to get in. At the 2 mile mark we stopped and met up with about 25 others. The slower people lead off and those of us in the 5 mile group went last since we were some of the faster swimmers. By the end our group was in the lead.

    At about 3 1/2 miles we all got stuck on a sand bar in water about 1 1/2 feet deep, but we were strongly encouraged to stay to the right which is why we all ended up there.

    My last 1/2 miles was alitttle tough but I made it. I am tired and sore but do plan to swim tomorrow. More than likely a recovery day for me. I guess when you do open water you don't get to get a warm down.
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  20. A typical Saturday

    by , October 10th, 2009 at 04:10 PM (Mixing it up this year)
    Sandra, Juan and I had a great day. We worked on strokes and turns today. Juan is new to our group and is still working to perfect his strokes. Having only been in the pool for 5 weeks he is doing great.

    500 Free
    40x25 drills 10 of each stroke
    5x100@1:25 Free w/paddles & bouy

    Total 2000 yards

    Arms are sore from yesterday and with the 5 miler tomorrow I did not want to cause any shoulder issues for tomorrow.
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