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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. 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. 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.
  7. 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.
  8. Another Butternut Day

    by , October 9th, 2009 at 08:55 AM (Mixing it up this year)
    Yes that means the old 500 fly Long Course today. This is a great way to clear the lane of any potential swim partners.

    400 Free
    400 Free kick w/fins
    400 Free pull w/paddles & bouy
    400 Free
    400 as 100 swim/kick/pull/swim

    500 FLY in 10:33

    500 Free EASYYYYY

    Total 3000 meters

    Desided to do the 5 mile Butterbean Beach swim this weekend in the rivers of Savannah. I'll let you know how it goes.
  9. Overslept due to Pages all night

    by , October 8th, 2009 at 07:47 AM (Mixing it up this year)
    I don't do well without sleep and last night was a bad one. With only 35 minutes to swim this morning I did the following sprint workout

    500 Free every 3rd 25 back
    8x25@:45 Free Kick every 3rd Fast held 25's
    100 Free FAST went 1:15
    8x25@:45 Free Kick every other Fast went 25, 24, 25, 25
    2x50@1:30 Free FAST went 35 and 35
    400 Free w/paddles & bouy EASY

    Total 1500 yards
  10. WOW DOMS has really set in

    by , October 7th, 2009 at 07:28 AM (Mixing it up this year)
    And I thought I wasn't sprinting yesterday. My arms and legs are both exceedingly sore today, but like the die hard I am I swam thru it! But this one was seriously easier today.

    1000 as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd 25 fast
    5x100 kick w/fins alternate back/fly
    5x200@3:00 Free w/paddles & bouy went 2:54, 2:53, 2:48, 2:44, 2:35
    10x50@1:00 Free drill alternate fingertip drag/catchup

    Total 3500 yards
  11. Sprints with a sore shoulder

    by , October 6th, 2009 at 07:43 AM (Mixing it up this year)
    Well the right shoulder is acting up alittle but I did not baby it at all. Did not feel fast and even needed alittle correction on my stroke today from a coach and friend Walt.

    2x300@5:00 Free
    10x25@1:00 Sprint 4 fly, 3 back, 2 breast, 1 free held 19 on fly, 21 on back, 25 on breast and 16 on free the back was sluggish and the breast felt flat yuck
    100@3:00 IM FAST went 1:30
    2x200@5:00 Free 1/2 pull 1/2 kick
    8x50@1:15 2 of each stroke IM order Walt corrected my breast here and second one felt more normal
    14x25@:45 Free kick every 3rd 25 FAST held 24's on fast
    100@3:00 Free FAST went 1:15
    8x25@:45 Free kick every other 25 FAST held 24's on fast
    2x50@1:30 Free FAST went :36 and :35
    4x25@:45 Free kick FAST held 25's
    4x25@:45 Free FAST held :17's
    400 Free every 4th 25 choice of drill

    Will be workout out the knots in my muscles today since that is usually what causes my shoulder issues.

    This workout may become used more often in my rotation as I am focusing on the sprints this year. Change of pace. I used to be a good sprinter but had the sprint trained out of me so now I am trying to change that. I shall see at Nationals.

    Total 3100 yards
  12. Feeling kind of good today

    by , October 5th, 2009 at 07:33 AM (Mixing it up this year)
    Overall I felt fairly strong. Started out with no clock for the first set but then the team next to me turned it on finally.

    500 Free every 3rd 25 kick
    5x100@1:40 Free nice and loose

    500 Free kick with fins moderate speed
    5x25@1:00 Free keep fins on w/board under left arm pull with right arm only
    5x25@1:00 Free keep fins on w/board under right arm pull with left arm only
    10x100 Free w/paddles & bouy #1-5@1:30 #6-10@1:25 made them easily

    5x100@1:45 Free as 50 swim/50 fist drill

    Total 3500 yards
  13. Usual Saturday workout

    by , October 3rd, 2009 at 09:24 PM (Mixing it up this year)
    I had a nice quite workout with Sandra. Just the usual.

    500 Free every 3rd 25 Back
    40x25 10 of each stroke drills with fins
    5x100@1:40 Free
    200 Free EZ

    Total 2200 yards

    Updated November 26th, 2009 at 05:18 PM by Donna

  14. Refreshing Long Course

    by , October 2nd, 2009 at 08:15 AM (Mixing it up this year)
    Today we only had 2 lap lanes, I had to share with a guy who clearly could not swim. Luckly I was able to pass him quickly every time.

    5x200@3:45 Free
    500 Free kick w/fins every 3rd 25 sprint
    500 Fly kick w/fins on back streamline (abs appreciated it today)
    2x500 Free w/paddles & bouy last 100 of last 500 EZ

    Total 3000 meters
  15. Bad Back...Try Fly

    by , October 1st, 2009 at 07:25 AM (Mixing it up this year)
    Today my lower back was acting up, so what do I do to loosen it up....FLY. My original doctor did not like this perscription but it has actually worked for me.

    1000 as 200 swim/pull/swim/kick/swim

    500 Free kick w/fins every 3rd 25 Sprint kick
    5x100@:05R Fly kick odds w/board evens on back
    25,50,75,100,25,50,75,25,50,25@:30per 25 interval base FLY w/fins

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

    Total 3000 yards
  16. I've got LEGSSSS

    by , September 30th, 2009 at 07:40 AM (Mixing it up this year)
    The legs aren't sore now but they will as the day progresses.

    12x100@1:45 Free #4,8&12 IM
    5x100@1:30 Free kick w/fins went 1:22, 1:20, 1:20, 1:19, 1:17
    3x500@8:00 Free w/paddles&bouy went 7:05, 6:56, 6:37
    300 Free kick w/fins
    400 IM w/fins as drill work
    100 free ez

    Total 4000 yards
  17. A sprint day for me

    by , September 29th, 2009 at 07:31 AM (Mixing it up this year)
    I did not feel terribly fast but I did attempt a sprint day today. I just expect to go so much faster than I did.

    8x100@1:45 Free #3&6@2:00 1/2 pull 1/2 kick
    5x50@1:30 Free SPRINT went 37, 36, 36, 35, 35 not fast in my book but for practice that is a typical sprint for me
    8x50@1:00 Free #3&6 1/2 pull 1/2 kick
    5x50 Free from dive as 25 sprint 25 easy
    8x25@:45 Free over kick these arms easy

    5x50@1:00 Free Right arm only w/paddle
    3x100@1:45 Free w/paddles & bouy
    5x50@1:00 Free Left arem only w/paddle
    300 Free Kick w/fins Easy

    Total 3000 yards
  18. Some Good Distance Work

    by , September 28th, 2009 at 07:31 AM (Mixing it up this year)
    Felt ok today not terribly fast or slow, just there.

    100, 200, 300, 400 @:15R Free

    5x100@2:00 Free kick on side good body line w/fins
    5x100@2:00 Free w/fins 10 kicks on each side

    2x[500@7:00 Free w/paddles & bouy
    ....[50@2:00 Free Easy
    went 6:55 and 6:39 on the 500's

    2x200@:30R Free Easy

    Total 3500 yards

    A brief follow up to the meet Saturday, my buddy Steve saw my split in the 100 Free and told me what it was 27.26 at the feet. My best was a 27.83 prior to this. I hope this was a true split but then again I looked at my 50 Split on the 100 Fly and I know I didn't do a 21.51. Oh well, I plan to work on breaking 1 minute this year in the 100 so lets see it go in January.

    Goals for Nationals this year will be 26.5 in the 50 Free and 59.99 in the 100 Free, while maintaining my 21:36 in the 1650 Free.

    Did the warm up with the girls tonight and the second kick set. Total of 1500 yards extra this evening.

    Updated September 28th, 2009 at 09:37 PM by Donna

  19. Good Meet Today

    by , September 26th, 2009 at 08:11 PM (Mixing it up this year)
    Had a good though tough meet today. In less than 2 hours swam 5 events. Decided to do the middle distance pentathlon were after a 1000 warmup. Here are my results in the order they were swum
    100 Fly 1:23.12
    200 IM 2:43.05
    100 Free 1:04.59
    100 Breast 1:30.08
    100 Back 1:19.49

    Though not a best time in anything these were good times on short rest for me so I am pleased. I felt tired today, probably due to lack of sleep but that is ok.

    With warmups & warm downs and swims total of 1800 yards
  20. OH did I say I HATE ONCALL!!!!

    by , September 25th, 2009 at 08:49 AM (Mixing it up this year)
    This is starting to present as an every other week occurance and it always happens when I am oncall. After being paged most of the night for 2 different issues I finally got an hour at the pool and a 1/2 hour nap.

    5x200@4:00 Free
    500 Free kick w/fins every 3rd 50 fast
    5x100@1:45 Free w/paddles & bouy

    Total 2000 yards