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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. Can't believe my day

    by , May 31st, 2014 at 11:32 PM (Mixing it up this year)
    I get to the Y and the guard doesn't show. By the time the aquatics director shows up we fine out the pool is cloudy and has NO chlorine in it. Off to the Aquatic center in Savannah I go. I get there and they have a short course meet.

    Lucky for me they had 4 lanes for lap swim bit I did have to deal with young kids jumping in where they shouldn't.

    So just got it done.

    500 free
    500 free kick w/zoomers
    200 torque drill
    200 scull drill w/zoomers
    3x200 @4:00 fly as 50 rt/50 lt/50 kick/50 swim
    500 kick w/zoomers
    500 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  2. Had planned a recovery day but it wasn't meant to be

    by , May 30th, 2014 at 08:36 AM (Mixing it up this year)
    I had planned a nice easy workout to recover but Walt had 15 people in one lane of Savannah Masters and needed to expand out today so I told him to throw the faster swimmers from that lane in with me and I would do their workout. So I cranked a 600 today in 9:08 with paddles & bouy. A lot faster than I planned to go.

    500 free
    400 free kick w/zoomers
    3x100@2:00 free

    2x300@7:00 free w/paddles & bouy went 5:30 & 5:10
    600 free w/paddles & bouy had to be faster than 10:40 went 9:08

    9x100@2:00 free w/snorkle EZ
    200 free Kick w/zoomers

    Total 3500 meters
    Categories
    Swim Workouts
  3. Distance again today but not nearly as good as Tuesday

    by , May 29th, 2014 at 07:42 AM (Mixing it up this year)
    Getting old stinks. I just can't recover as well as I used to. I'll get my day off on Sunday and then the start of next week should be good again.

    I did have some issues with my knee again but between rounds I just did a little light breast kick on the wall and it worked itself out.

    This was a distance set today but I was not as fast as I should have been. I am thinking my patern may need to change to a 3 day patern, hard distance, moderate stroke work, then easy day. The only problem becomes lane availability and my not having to share on Tuesdays and Thursdays. The rest of the time I just run over the other lap swimmers.

    400 free
    400 free kick w/zoomers

    2 rounds of free w/paddles & bouy
    R1 400mod/300fast/200mod/100neg
    R2 400fast/300mod/200neg/100mod
    400@7:00 R1 6:30 R2 6:21
    300@5:00 R1 4:31 R2 4:45
    200@3:30 R1 3:15 R2 3:01
    100@1:45 R1 1:39 R2 1:44
    1 minute rest also did breast kick against wall to loosen knee

    400 free kick w/zoomers
    400 free EZ w/snorkle

    Total 3600 meters
    Categories
    Swim Workouts
  4. Stroke work with a hyper extended knee...Interesting

    by , May 28th, 2014 at 07:29 AM (Mixing it up this year)
    Well I broke out my 20 year old knee brace and put it back on after yesterdays incident where I hyperextended my knee. This morning I could see it was a little swollen but it didn't hurt. And yes stupid me had to test it out by swimming ..... breaststroke. Just needed to see I could still move it without pain but I had no power what so ever.

    At Nationals I only need to swim 100 breast in my 400 IM as long as I can keep the kick legal I can pull it like I normally do.

    I felt like #%@# today, I guess yesterday took a lot out of my. I just wish I could recover better.

    400 free
    400 free kick w/zoomers
    600 free w/paddles & bouy
    200 fly alt 25 drill/25 swim
    4x50@1:15 fly
    200 back alt 25 drill/25 swim
    4x50@1:15 back
    200 breast alt 25 drill/25 swim
    4x50@1:15 breast barely made these
    200 free alt 25 drill/25 swim
    4x50@1 Free EZ

    Total 3000 meters
    Categories
    Swim Workouts
  5. Back to long course and a cold pool

    by , May 27th, 2014 at 07:41 AM (Mixing it up this year)
    Today I did a distance workout and just prayed no one would join me. Normally on Tuesday and Thursday the pool is empty but today the tri team was there and they expanded out more than normal. As long as I don't have to share I don't care.

    I felt like I kicked butt today or I kicked my own... This is perhaps the best workout I have done in a long time. Felt good, solid, strong and no issues with my heart racing. Back is still sore but that is something I will just have to deal with.

    Too bad I have to sleep, that is when my back muscles just tighten up. Once I am moving I seem to do better.

    400 free
    2x350@6 free w/strapless paddles & bouy negative split went 5:11, 5:08
    7x100@1:45 free w/strapless paddles & bouy at pace held 1:33's
    800 free for time w/paddles & bouy went 12:21
    7x100@1:45 free w/strapless paddles & bouy at pace held 1:33's
    400 free EZ
    300 free kick w/zoomers

    Total 4000 meters
    Categories
    Swim Workouts
  6. Memorial Day at the Y

    by , May 26th, 2014 at 11:12 AM (Mixing it up this year)
    Luckily the pool was on the cool side but unfortunately my back was way too tight. That is what happens when you help you daughter out with goats and a lot of dogs at the kennel yesterday.

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/zoomers & snorkle
    200 torque drill w/paddles & snorkle
    200 1 arm fly alternate rt/lt w/zoomers
    200 fly kick on back w/zoomers
    200 fly w/zoomers
    400 breast kick w/br fins
    200 breast pull w/zoomers
    200 accordion drill w/snorkle
    200 breast
    5x100@1:45 as 50 free/50 back w/paddles went 1:35,1:30,1:28,1:26,1:24
    200 free kick w/zoomers
    100 1 arm fly
    200 free EZ

    Total 4000 yards
    Categories
    Swim Workouts
  7. Saturday at the Y and it wasn't bathwater today!!!!

    by , May 24th, 2014 at 12:34 PM (Mixing it up this year)
    Finally a temperature I can work with. The pool was at 84 still hot but not the normal 87. Had a great workout today.

    500 free
    5x100@2 free kick w/zoomers went 1:55, 1:54, 1:45, 1:45, 1:40
    10x50@1 free odds 6 beat kick evens catch up drill
    6x50@1 free FAST w/strapless paddles & bouy went 40, 39, 38, 38, 37, 37
    6x100@1:30 free at pace w/paddles & bouy went 1:20, 1:19, 1:18, 1:17, 1:17, 1:17
    4x150@2:15 free at pace w/paddles & bouy
    12x25@1 AFAP as 25 fly/25 fr/25 bk/25 br
    4x50@1 fly as 25 kick/25 swim w/zoomers
    200 free kick w/zoomers
    200 fly drill alt rt arm/lt arm
    100 free

    Total 4000 yards
    Categories
    Swim Workouts
  8. Still beat up but swimming good

    by , May 23rd, 2014 at 07:32 AM (Mixing it up this year)
    Got paged just before I got to the pool luckly I had gotten an early start so I was able to log in and fix the problem before the pool opened. But that always puts me on edge because I wonder if I going to get another page during workout, especially when something has crashed.

    Even with feeling beat up and doing weightlifting of which tonight is another session, I felt ok especially on the fly.

    400 free
    6x50@1:10 free kick w/zoomers
    6x50@1:00 free descend 1-3, 4-6 went 48, 48, 46, 49, 48, 47
    3x100@2:00 IM descend 1-3 went 1:58, 1:57, 1:56
    2x150@2:30 free w/paddles & bouy
    300@7 IM
    300@6 free w/paddles & bouy
    2x150@3:30 IM drop the free
    300 free EZ
    200 free kick w/zoomers

    Total 3000 meters
    Categories
    Swim Workouts
  9. Getting beat up like I normally do by the end of the week

    by , May 22nd, 2014 at 07:31 AM (Mixing it up this year)
    Had a lane to myself again so another distance day even with the abuse I have given myself.

    400 free
    8x50@1 free sprint w/zoomers holding 41's
    2x500@8:30 free w/paddles & bouy at pace went 8:01 and 8:06
    500 free kick w/zoomers build throughout the kick
    500@8:30 free w/strapless paddles & bouy went 8:06
    500 free EZ

    Total 3300 meters
    Categories
    Swim Workouts
  10. Recovery Day some might find crazy

    by , May 21st, 2014 at 07:53 AM (Mixing it up this year)
    I needed a recovery day today so with lower back issues I choose to do FLY! And yes my fly was faster than the freestylers in my lane.

    500 free
    500 free kick w/zoomers
    5x200@5:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    3 free kick w/zoomers
    200 free w/snorkle
    100 back

    Total 3100 meters
    Categories
    Swim Workouts
  11. Another hard day at the pool

    by , May 20th, 2014 at 07:36 AM (Mixing it up this year)
    I think Tuesday and Thursday will be my distance free days so that I don't have to worry about running people down. Monday, Wednesday and Friday I will try to do more short sprints, stroke and drill since I will have to deal will manatees in my lane.

    I am running off some of Kris Houchens workouts from 2011 to round me out a little. The long set was supposed to be odds pull evens swim but I knew I couldn't make the interval without my paddles.

    400 free

    4 times thru
    100@2 free kick w/zoomers
    100@2 free 75 build + 25 EZ w/zoomers

    4x600@10 free #1-3 w/paddles & bouy #4 swim went 9:24, 9:24, 9:17, 10:22

    200 free kick w/zoomers
    100 free EZ
    100 back EZ

    Total 4000 meters
    Categories
    Swim Workouts
  12. WOW a great long course workout

    by , May 19th, 2014 at 07:28 AM (Mixing it up this year)
    A great one today, but I worked so hard I am not sure I'll be able to handle tomorrows workout. I don't want to waste Tuesday and Thursday when I don't have to share but today I was lucky in that the first person to join me didn't start until my backstroke set.

    Only my free and fly feel good. Breaststroke my knee kept clicking today and on backstroke I just didn't have the energy.

    I do have to remind myself I am doing weightlifting 3 times a week and yesterday was one of my sessions.

    400 free
    3x100 IM done as a straight 300

    2 times thru @:15RI
    100 free kick w/zoomers
    100 free w/zoomers

    8x25@:45 Fly
    4x250@5:30 as 200 IM + 50 IM order holdind 5:07's
    10x50@1:15 Back w/paddles held 57's not great but I was hurting by now
    200 Free EZ

    Total 3000 meters
    Categories
    Swim Workouts
  13. Interuptions during my bath at the Y

    by , May 17th, 2014 at 04:53 PM (Mixing it up this year)
    My saturday workouts are become more like stroke clinics that workouts. The water is hot. There are swimmers wanting help and information about masters so.... I help and inform.

    Today I was assisting a 36 year old returning to our sport. Of course my first conversation was about her need to stop smoking for her health especially if she wants to get back in the pool. I wish I had never started but atleast I quit 19 years ago.

    500 free
    250 free kick w/zoomers
    interupted for instruction
    250 free kick w/zoomers

    5x200@3:00 free w/paddles & bouy went 2:46, 2:44, 2:42, 2:40, 2:36 in 86 degree water
    200 free kick w/zoomers
    a breif conversation with Tom Dunlop answering training questions
    300 free kick w/zoomers
    500 free w/snorkle maintain 6 beat kick

    Total 3000 yards

    Now it is time to put my training plan together for Long Course Nationals and figure out my events.
    Categories
    Swim Workouts
  14. The start of Long Course Training a great distance set

    by , May 16th, 2014 at 07:28 AM (Mixing it up this year)
    Today I was in the mood for a good distance set. There were 2 lap lanes so I only had to share for a short time with a swimmer I know Daves and he waited for me to go on my intervals or moved out of my way when he knew I was coming thru.

    Did a nice long set the goal was to hold my 1:36 pace per 100 and I nailed it today holding between 1:31 and 1:34. This is a good indication that my training for the 1500 will be better than last year.

    I have also been weightlifting twice a week for the past 2 weeks. I may up this to 3 times. This weekend I am going to plan out my long course season.

    500 free
    500 free kick w/zoomers at good pace

    15x100@1:45 free w/paddles & bouy holding 1:33's form most

    200 free kick w/zoomers
    300 free w/snorkle and maintain 6 beat kick
    200 free EZ

    Total 3200 meters
    Categories
    Swim Workouts
  15. A mixed bag for an ailing back

    by , May 15th, 2014 at 07:26 AM (Mixing it up this year)
    Had a few tense moments when the muscles of my lower back just tightened up. Managed to get thru it.

    Long Course season starts tomorrow, my short course days will only be when I have to swim at the Y in the bathtub.

    500 free
    500 free kick w/zoomers

    5x100@1:50 back w/paddles holding 1:40's
    5x100@1:45 free w/snorkle, strapless paddles maintain 6 beat kick went 1:30, 1:30, 1:30, 1:29, 1:28
    500 free kick w/zoomers every 3rd 25 FAST!

    2x200@4:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    300 free EZ

    Total 3200 yards
    Categories
    Swim Workouts
  16. Mix of pace and sprint

    by , May 14th, 2014 at 07:30 AM (Mixing it up this year)
    Yes this was a combo workout today, some sprint and some pace work. Weight crept up a little today so had to get some sprint in to counter balance. Unfortunately what I seem to do as sprint is actually my race pace for the 500.

    The pool switches to Long Course next week, actually starts on Friday this week. The only short course days will be Saturday at the Y in a HOT pool. Can't sprint in that.

    500 free
    500 free kick w/zoomers

    5x100@1:30 free w/strapless paddles & bouy holding 1:24's

    4 times thru
    50@1:00 Sprint free went 37, 36, 36, 35
    200@4:00 free recovery went 3:10, 3:09, 3:09, 3:08

    500 free kick w/zoomers moderate pace
    300 free EZ

    Total 3300 yards
    Categories
    Swim Workouts
  17. Monofin fun

    by , May 13th, 2014 at 07:36 AM (Mixing it up this year)
    Today I dragged the monofin in for some fly fun!

    500 free
    500 free kick w/zoomers
    8x25@:45 torque drill w/paddles
    8x25@:45 fly scull drill w/monofin
    10x50@1:00 fly w/monofin held 41's
    500 free kick w/zoomers
    4x100@1:30 free w/paddles & bouy held 1:20's
    200 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  18. A great distance workout today, key word descend!

    by , May 12th, 2014 at 07:48 AM (Mixing it up this year)
    Took a good warm up but did get in a great distance workout, even with my apparent lopsided stroke. My right arm is considerably weaker than the left as I proved on Saturday.

    500 free
    500 free kick w/zoomers

    3 times thru descend by round w/paddles & bouy
    200@3:00 free went 2:51, 2:44, 2:38
    2x100@1:30 free went 1:24, 1:24, 1:21, 1:21, 1:19, 1:18
    2x50@:45 free went 43, 42, 41, 41, 39, 38

    500 free kick w/zoomers moderate speed
    400 free w/snorkle nice and loose
    100 free kick

    Total 3500 yards
    Categories
    Swim Workouts
  19. Saturday at the Y 87 degree bath

    by , May 10th, 2014 at 09:15 PM (Mixing it up this year)
    Yes it was hot today. Just went easier.
    Large difference between left and right arm.


    500 free
    500 free kick w/zoomers
    5x100@1:30 free w/paddles &bouy
    5x50@1:15 rt arm only free w/paddle held 1:05
    200 free kick
    5x50@1:15 lt arm only free w/paddle held 56
    200 free kick
    5x50@1:00 free paddle on rt hand 4 kicks on paddle hand
    200 free kick
    5x50@1:00 free paddle on lt hand 4 kicks on paddle hand

    Total 3100 yards
    Categories
    Swim Workouts
  20. Long Course Friday

    by , May 9th, 2014 at 09:21 AM (Mixing it up this year)
    Had to share today since there was only one lane. Vertigo still an issue so not many flip turns.

    500 free
    500free kick w/zoomers
    10x50@1:00 free w/strapless paddles & bouy
    5x100@2:00 free w/snorkle maintain good kick
    500 free kick w/zoomers
    2x200@5:00 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers
    100 free EZ

    Total 3000 meters
    Categories
    Swim Workouts
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