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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. Tuesday 5/19 - Sore today with a meet Friday

    by , May 19th, 2009 at 08:05 AM (Mixing it up this year)
    I wish my meet was last week I felt so good then. Today I was sore. Sometimes I just don't know when not to push.

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

    10x50 @ :10R Fly drill w/fins front skull

    300 free kick w/fins & board
    200 free kick w/fins on side

    2x200 IM/MI no rest w/parachute
    400 Free EZ
    400 IM in 7:50 not as fast as I wanted to go but ok

    400 Free w/paddles & bouy relaxed
    500 Free every 3rd lap back

    Total 4100 meters

    I keep forgetting my times are slower since this is meters and not yards.
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  2. Monday 5/18 - Felt good today

    by , May 18th, 2009 at 07:45 AM (Mixing it up this year)
    Woke up on time but then had to take care of one of my dogs before leaving this morning, so I was about 10 minutes later than usual. Decided to try a few things I have not done before or in a while like my snorkle. I am going to try to increase my usage a little at a time as I get used to breathing with it. This is really hard for me concidering I breath out through my nose so breathing out through my mouth is hard for me.

    5x200 @ 3:30 Free just barely made these

    200 free kick w/fins & board
    200 free kick w/fins & snorkle
    200 free kick w/fins & board
    200 fly kick w/fins on back (good ab work)
    200 back kick w/fins & rotation drills

    5x100 @ 2:00 as 50 fly/50 back w/fins my fly felt loose and smooth with breathing in the right place for an effortless recovery was holding 1:42's

    2x[3x100 @ 1:45 Free w/paddles & bouy round 1 went 1:38, 1:36, 1:34 took 30 seconds extra between rounds to wait for my heart rate to come down since it was too fast round 2 went 1:29, 1:29, 1:28

    400 Free EZ last 100 drills

    Total 3500 meters
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  3. Saturday 5/16 - I hate on call!

    by , May 16th, 2009 at 01:45 PM (Mixing it up this year)
    I was paged every half hour starting at 2:30 am due to system problems. Nothing I could fix but had to be available to test things ones they did get it fixed. Needless to say I am tired. Since things finally came back up around 6:30 and after checking the systems out I just went to swim with the kids at 9:00 then in to work to finish some cleanup. Now I am off to shop.

    Here is what we did
    500 Free EZ
    20x50 Fly drills w/fins
    20x50 Back drills w/fins

    The girls dragged me for a 50. This is actually something they like to do. We take 2 belts unhook the parachutes and hook the belts together I grab where the 2 belts come together and then they drag me swimming side by side.

    400 IM went 6:24
    100 EZ free recovery
    5x100 @ 1:30 Free w/paddles & bouy held 1:15's never have I gone this fast on this set usually I hold 1:22's
    500 kick ez

    Total 3000 yards
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  4. Friday 5/15 - My Craziness doesn't seem Crazy any more

    by , May 15th, 2009 at 08:40 AM (Mixing it up this year)
    Yes I did it again. Long Loose FLY! I must admit it gets easier and easier the more I do it. I just don't know if it gets any faster. I guess I will find out next sunday when I swim the 200 Fly for the first time this LC season.

    5x100 @ 1:45 Free just made these with 5 seconds to spare
    500 free kick with my new fins which are alittle on the large side I will try socks tomorrow

    400 Fly with fins
    400 Back with paddles
    200 IM in 3:37 felt fairly strong, best time is 3:13 totally rested

    500 Free w/paddles & bouy long and loose
    500 kick with fins on back no board as 100 fly/back/fly/back/fly
    500 Free EZ and relaxed

    Total 3500 meters

    Updated May 15th, 2009 at 09:14 AM by Donna

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  5. Thursday 5/14 - Distance Day Rewind

    by , May 14th, 2009 at 07:39 AM (Mixing it up this year)
    It is amazing what a little sleep at night can do for your swims. Got up a little on the late side but still wanted to swim atleast 4000 meters so distance was the only way I could get it in.

    I know this is not terribly creative or anything but the 5x400 set showed me I am on track consider that my best 400 free in competition is only a 5:54 getting that close in practice is great.

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

    5x400 @ 7:00 Free w/paddles & bouy Descend went 6:45, 6:35, 6:24, 6:15, 5:57

    500 free kick EZ w/fins
    5x100 @ 2:00 free EZ

    Total 4000 meters
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  6. Wednesday 5/13 - Distance Got To Love IT!

    by , May 13th, 2009 at 07:33 AM (Mixing it up this year)
    This was my distance day. After being up part of the night with a computer system going haywire, I dragged myself to the pool just to wake up. My swims were not particularly fast today infact they were slow.

    5x100 @ 1:45 Free just barely made this
    5x100 @ 1:45 Free kick with fins

    2x500 @ 9:00 Free w/paddles & bouy went 8:07 and 7:52

    600 kick w/fins alternate by 100 fly on back, back, free on side
    400 IM in 8:02

    4x50 @ 1:00 free paddle on rt hand 4 kicks on the paddle hand
    4x50 @ 1:00 free paddle on lt hand 4 kicks on the paddle hand
    4x100 @ 2:00 alternate Free and back
    200 Free EZ

    Total 4000 meters
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  7. Tuesday 5/12 - A Back Breaker

    by , May 12th, 2009 at 07:41 AM (Mixing it up this year)
    The muscles in my back got a great workout and I can really feel it now. Started getting tired on the last set of 200's but just muscled my way thru. Wish I had the ankle flexability fo Chris Stevenson. Oh well at my age that won't happen but I can get better than I am.

    500 Free keep it long and loose

    2x200 Back Kick w/fins
    100 Back w/fins under water recovery 50 rt arm/50 lt arm
    5x100 @ 2:00 Back with Paddles held 1:52's

    400 IM Drill
    100 Free EZ

    5x100 @ 2:00 kick w/fins held 1:40's

    5x200 @ 3:30 Free w/paddles and bouy #1,2,3 descend went 3:07, 3:06 and 2:59 #4&5 Recovery
    200 EZ Free Drill

    Total 3700 meters
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  8. Monday 5/11 - Total DOMINATION!

    by , May 11th, 2009 at 07:46 AM (Mixing it up this year)
    It was nice being at the aquatics center in the cold pool today. And to top it off it was Long Course today!

    500 Free every 3rd lap back
    800 IM Kick w/fins did fly bk fr then br
    2x200 @ 4:00 IM
    10x50 @ 1:00 Fly w/fins this was on purpose to scare off some swimmers trying to get in my lane. Held 50's. Once Martha showed up she joined me and I can swim around her without hitting her.

    300 kick with fins EZ recovery
    5x100 @ 1:45 Free w/paddles & bouy went 1:32, 1:35, 1:33, 1:33, 1:35
    500 Free every 3rd lap back

    Total 3500 yards

    When these guys start looking at joining me I just put on the fins and fly. I love scaring them off! Most of them are just thrashing in the water any way.
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  9. Saturday 5/9 - The Boiled Lobster

    by , May 9th, 2009 at 05:50 PM (Mixing it up this year)
    The water at the Y was 90 degrees, felt like a boiled lobster and yet.... What a shocker.... When the noodlers complain the water is too hot you know its TOO HOT!

    The first part of this was with the kids age 10-13.

    200 Free EZ
    200 Free EZ
    100 Free EZ

    12x25 Fly drills w/fins
    12x25 Back drills w/fins
    They couldn't take any more after this and these were not even fast.

    Now I am on my own for the rest of this.

    5x200 @ 3:30 Free w/paddles & bouy did not push these and yet went 2:49, 2:45, 2:42, 2:38, 2:32 If someone can explain how I could hold these times is 90 degree water I would love an explaination.

    400 easy 1/2 drill 1/2 kick

    Total 2500 yards and 1 lobster later...
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  10. Friday 5/8 - Tamer than usual

    by , May 8th, 2009 at 08:10 AM (Mixing it up this year)
    Did not go completely fly happy today, the lungs were just not cooperating today so I took it alittle easier than I would normally.

    LONG COURSE every day from now till end of summer YEAH!!!!

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

    4x200 @ 5:00 1 of each stroke in IM order
    200 free kick with fins

    8x50 @ 1:15 alternate 50 fly scull drill / 50 fly with fins
    100 free kick with fins
    5x100 @ 1:45 free with paddles and bouy went 1:32, 1:31, 1:30, 1:30, 1:30

    500 free every 3rd 25 back EZ

    Total 3500 meters

    I wish I was in Clovis right now...
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  11. Thursday 5/7 - An Easy Day Attempt

    by , May 7th, 2009 at 07:35 AM (Mixing it up this year)
    This was going to be an easy day today since tomorrow is Long Course and you know what happens when I have a Long Course pool, I FLY!

    The left knee is finally subsiding and starting to feel better. The shoulders are still hurting but that is due to the usual trigger points in my upper back.

    5x100 @ :10 Rest Free Pull to Kick

    4x50 @ 1:00 Free right arm only w/ paddle none working arm at side
    4x50 @ 1:00 Free left arm only w/ paddle none working arm at side
    200 free kick w/fins
    4x50 @ 1:00 Free right arm w/ paddle 4 kicks on the paddle hand
    4x50 @ 1:00 Free left arm w/ paddle 4 kicks on the paddle hand

    200 Back kick w/fins and rotation every 6 kicks
    200 Free kick w/fins on back
    8x25 @ :45 fly kick w/fins under water take a stroke when you need air then go back under
    4x100 @ 2:00 odds back evens free

    10x50 @ :55 free over kick
    500 Free every 3rd lap 1 arm fly

    Total 3500 yards
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  12. Wednesday 5/6 - Over the hump day

    by , May 6th, 2009 at 07:41 AM (Mixing it up this year)
    Felt like this was a fairly good workout even with my shoulders still on the sore side but I am almost ready to do my fly set on Friday again.

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

    5x200 @ 3:15 free w/paddles & bouy descend went 2:55, 2:46, 2:44, 2:41, 2:36

    300 free kick w/fins EZ
    5x100 @ 1:30 free kick w/fins descend went 1:24, 1:22, 1:21, 1:20, 1:17
    200 free kick w/fins EZ

    10x50 @ 1:00 free over kick went 45,45,45,44,44,44,44,43,43,43

    5x100 @ 1:45 as 50 free/50 back

    500 free w/fins EZ every 3rd stroke drill, 2bk, 2fl, 2br

    Total 4500 yards
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  13. Tuesday 5/5 - Back to Back

    by , May 5th, 2009 at 07:38 AM (Mixing it up this year)
    This was my backstroke workout which I took the main set from a Jackie Hirsty workout I saw and just adjusted the intervals alittle. My shoulders are hurting a little bit and the left knee is still an issue at the moment so I will avoid breaststroke and IM for another week.

    10x100 @ 1:45 Free

    These were with paddles only
    50 Free @ 1:00
    50 Back @ 1:00
    100 Free @ 1:45
    50 Back @ 1:00
    150 Free @ 2:30
    50 Back @ 1:00
    200 Free @ 3:15
    50 Back @ 1:00
    Held :48's on the back's

    No equipment on this part
    200 Back @ 3:45 in 3:26
    50 Free @ 1:00
    150 Back @ 2:45 in 2:30
    50 Free @ 1:00
    100 Back @ 1:45 in 1:36
    50 Free @ 1:00
    50 Back @ 1:00 in :44
    50 Free @ 1:00

    3x200 @ :05 Rest Kick w/fins #1 free, #2 back, #3 fly

    Tried to go slow here and warm down correctly.
    5x100 @ 1:45 Free as 50 swim/50 drill
    500 Free every 3rd lap back
    200 free kick with fins

    Total 4200 yards
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  14. Monday 5/4 - Was this a Sprint workout?

    by , May 4th, 2009 at 07:37 AM (Mixing it up this year)
    I borrowed this workout from SwimStud. I know the workout itself is a sprint workout but is the effort I put in to it a sprint workout? Keep in mind my best race time for 50 free is a 28. You decide, any feedback welcome.

    2x[200 kick w/fins
    .....[200 pull w/paddles & bouy
    .....[200 swim

    50 free in :35
    200 free EZ
    50 fly in :43
    200 free EZ
    50 back in :44
    200 free EZ
    50 breast in :54 left knee hurt on this but did it anyway

    20x50 @ 2:00 Free as 5x m,m,m,f went :40, :39, :38, :35, :39, :38, :38, :34, :38, :38, :37, :34, :39, :38, :39, :34, :38, :38, :38, :34
    300 kick with fins
    200 free EZ

    Total 3500 yards

    I will have to do this one again in a few weeks but long course since the pool changes next week.

    Updated May 4th, 2009 at 08:28 AM by Donna

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  15. Saturday 5/2 - Recovery NEEDED

    by , May 2nd, 2009 at 05:47 PM (Mixing it up this year)
    I found myself very stiff and sore from yesterdays 500 Fly so I opted to just do about 2000 today with the girls.

    I am thinking to myself how did I used to get thru 2 a days last year with the kids and now all I can do is barely recover from one workout.

    Even though the 500 Fly took alot out of me I will probably do this more often as I am again training for the 200 Fly this summer.

    3x50 pulling lane lines
    5x100 @ 1:45 Free
    12x25 Fly drills
    12x25 Back drills
    12x25 Free drills
    12x25 Breast drills
    300 kick with fins EZ

    Total 2150 yards
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  16. Friday 5/1 - Ringing in May Crazy Lady Style

    by , May 1st, 2009 at 08:06 AM (Mixing it up this year)
    What a way to ring in May. It was Long Course today so after last Fridays comments YES I decided to do a 500 FLY no fins nothing!

    10x100 @ 2:00 Free
    500 Free Kick with fins
    500 Fly for time 10:30 was out in 4:08 at the 200 and was able to keep it very consistant
    500 as 100 Fr/bk/fr/bk/fr just to feel my arms again
    500 Free Kick with fins
    800 Free w/paddles and bouy for time 12:36
    200 Free EZ

    Total 4000 meters
    time now!
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  17. Thursday 4/30 - Sprint day I THINK!

    by , April 30th, 2009 at 07:48 AM (Mixing it up this year)
    For someone so slow and sluggish I tried to sprint but it seemed like I was unsuccessful.

    500 Free as 50 swim/50 catchup drill
    8x25 @ :45 Kick every 3rd sprint went :26 and :29 yuck
    10x50 @ 1:00 Free every 3rd sprint went :36, :35 and :36
    300 Kick with fins EZ

    8x50 @ 1:00 Free paddle on right hand 4 kicks on the paddle hand
    8x25 @ :45 kick every 3rd sprint went :26 and :26 better
    8x50 @ 1:00 Free paddle on left hand 4 kicks on the paddle hand

    100 sprint free went 1:17 felt slow
    500 free with paddles and bouy strech out on stroke
    400 fly kick with fins streamline
    500 Free EZ

    Total 4000 yards
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  18. Wednesday 4/29 - A sort of recovery day

    by , April 29th, 2009 at 07:53 AM (Mixing it up this year)
    Today my left leg started feeling better so what do you do when you feel better....push it, sort of.

    10x100 @ 2:00 Free 1/2 pull 1/2 kick
    10x100 @ 1:45 as 50 free/50 back w/paddles went 1:33, 1:32, 1:31, 1:31, 1:33, 1:33, 1:32, 1:31, 1:31, 1:32
    2x[300 free kick EZ w/fins
    .....[15 seconds rest
    .....[100 Free kick Sprint w/fins went 1:15 on both
    200 free kick EZ w/fins
    5x100 @ 1:45 as 50 Free/50 back went 1:32, 1:32, 1:32, 1:31, 1:28
    500 free alternate 50 drill / 50 swim

    Total 4000 yards
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  19. Tuesday 4/27 - Shoulders are ripped today

    by , April 28th, 2009 at 07:29 AM (Mixing it up this year)
    Wow, my shoulders are now sore but it is a good kind of sore. The knee is still really stiff and it was painful to do the little bit of breaststroke that I did but after it was over the stiffness and pain got better.

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

    IM Pyramid on a :30/25 base held :50's on the 50 fly part
    25 Fly
    50 Fly
    75 as 50 fly/25 back
    100 as 50 fly/50 back
    125 as 50 fly/50 back/25 breast
    150 as 50 fly/50 back/50 breast
    175 as 50 fly/50 back/50 breast/25 free
    200 IM
    175 as 50 fly/50 back/50 breast/25 free
    150 as 50 fly/50 back/50 breast
    125 as 50 fly/50 back/25 breast
    100 as 50 fly/50 back
    75 as 50 fly/25 back
    50 fly
    25 fly

    400 Free kick w/fins EZ
    5x100 @ 2:00 back w/paddles held 1:40's
    500 Free EZ 2nd and 4th 100 as drill

    Total 4000 yards

    This evening I decided to get in with the kids to do some demonstrations. After about 300 of drill and watching the kids under water I did a 500 Free with Paddles and bouy while 6 of them did a 500 Free relay. And who won this race........COACH!

    Updated April 28th, 2009 at 09:53 PM by Donna

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  20. Monday 4/27 - Not a particularly fast day

    by , April 27th, 2009 at 07:54 AM (Mixing it up this year)
    For some reason I just felt slow and sluggish. My left knee is stiff and hurts still but not as much as it did on Sunday (my day off). I have figured out where the trigger point is and need a few days to work it out. So for obvious reasons no breaststroke today.

    I was not satisfied with the times I did on the sprint swims or my distance set. I guess I was just off today.

    4x[1x200 @ 3:30 Free
    ......[1x50 @ 1:30 Free kick
    2x500 @ 8:00 Free w/paddles and bouy went 7:05 and 6:51 not particularly fast here
    4x200 @ :05 rest Kick w/fins #1 free w/board, #2 fly on back, #3 Back, #4 fly on back
    4x[1x100 @ 2:00 round 1&2 free, 3&4 back SPRINT w/fins went 1:03, 1:03, 1:13, 1:13
    ......[1x100 @ 2:00 back w/fins EZ
    ......[1x100 @ 2:00 free w/fins EZ

    Total 4000 yards
    now time
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