Mixing it up this year

SCAD has there meet this weekend so all the teams were in this morning for workout. Most of the laps swimmers were scared off so I actually got my own lane, YEAH!

My back was still making it's pain known but it did not last much past 200 yards. The first part of my ritual 500 is always exceedingly slow.

500 free
500 free kick w/zoomers every 3rd 25 fast

8x25@:45 shooters w/zoomers made it to 15m
5x200@3:00 free w/paddles & bouy descend 1-5 went 2:50, 2:48, 2:46, 2:43, 2:37

8x25@:10RI scull
200 breast kick
8x25@:10RI DPS kept a count of 15-16

4x100@:15RI free EZ

total 3200 yards

Back was bad going in but is much better now. This is why I get up every morning and swim.

500 free
500 free kick ever 3rd 25 fast w/zoomers

100 1 arm fly drill w/monofin
8x25@:45 fly scull drill w/monofin
8x25@:45 fly w/monofin felt uncoordinated on this had to slow my stroke down to keep with the kick
200 torque drill w/paddles, snorkle, bouy and left monofin on
200 torque drill free w/paddles, snorkle, bouy and left monofin on
2x50@3:00 fly ASAP w/monofin went :33's on both
4x100@:15RI distance per stroke free odds with strapless paddles evens without. stroke count on paddles were 13-14 without were 15-16
100 EZ free
100 ez breast kick

Total 2600 yards

The lower back is not nearly as bad as yesterday. Anyone who reads this blog regularly knows I don't take medicines except if it is really bad and I have a high tollerance for pain.

Just a loose workout today.

500 free
500 kick w/zoomers every 3rd 25 fast

8x25@:45 shooters w/monofin these are lung killers on this interval but I made all but the last one on one breath
8x25@:10RI fly scull w/snorkle and monofin
300 fly kick on back w/monofin work those abs!
300 relaxed fly w/monofin & snorkle lots of glide with scull setup

500 free w/strapless paddles keep a steady kick
300 free w/strapless paddles keep a steady kick
200 EZ

total 3000 yards

I need a massage BADLY! I guess I will have to call and schedule myself for a good deep tissue massage.

I think my weight lifting leg routine might be agrevating my lower back. I'll get over it.

500 choice

3 x (3 x 50)
1 = 25 scull + 25 torque drill @ 1:15
2 = 50 tempo kick @ 1:30
3 = 50 swim, descend to 200 pace @ 1:00
50 EZ

Main Sets:

3 x (4 x 25 variables) @ :30
-- 1 free, 1 fly, 1 kick
1 = easy-fast
2 = fast-easy
3 = fast
4 = easy
50 EZ

10 x 25 shooters @:45
odds = fast @ 100 pace
evens = EZ
100 EZ

200 kick my back really locked up on me so much that I changed the workout to adapt

3x200@3:00 free w/paddles & bouy descend went 2:57, 2:50, 2:43

200 Free EZ

total 2700 yards

I have never taken more than 2 days off at a time this is a first. When I first got in my right shoulder, left elbow, right knee and bad back were all painful.

After the warmup I was actually feeling much better everywhere except the lower back which is always a problem.

500 choice

3 x (3 x 50)
R1 = 25 scull + 25 torque drill @ 1:15
R2 = 50 tempo kick @ 1:15
R3 = 50 swim, descend to 200 pace @ 1:00 went 47, 44, 39

100 EZ

8 x 25 burst + cruise, fast hands drills @ :45
100 EZ
8 x 25 burst + cruise, kick @ :45
100 EZ

w/zoomers Back:
25 AFAP + 75 EZ
50, broken + 150 EZ
75, broken + 175 EZ
100, broken + 150 EZ
R1 = break for :10 @ every 25, the 75 & 100 are @ 100 pace held :18's on the 25's

w/zoomers Free:
25 AFAP + 75 EZ
50, broken + 150 EZ
R2 = break for :15 @ every 25, the 75 & 100 are @ 100 pace held 15's on the 25's
250 EZ

Total 3050 yards

Did my leg weight workout one day early this week since I was not sure I could get it in today. Alittle sore today.

500 free
500 free kick w/zoomers every 3rd 25 fast

8x25@1:00 shooters w/monofin
8x25@:45 fly w/monofin
4x50@1:00 streamline fly kick w/monofin

5x100@1:30 free smooth w/paddles & bouy

400 EZ

total 2500 yards

I just could not get into todays workout so I changed my focus set to something I really had to work to make.

500 Free
500 Free kick w/zoomers every 3rd 25 moderate

16x25@:45 kick 4 each stroke fly and back w/zoomers breast and free w/board
8x50@1:00 as 25 drill/25 build
200 kick w/zoomers lap 2 and 7 15m fast

5x100@1:30 as 50 free/50 back w/paddles held 1:25's this really hurt good

200 free w/good dolphin kick outs to 7+m
100 free EZ
200 free w/snorkle

Total 3000 yards

Just did not have the energy today but still gave what I had to the workout.

500 free
500 kick w/zoomers every 3rd lap fast

8x25@1:00 burst & cruise odds fly evens free
100 EZ

5x100@2:00 kick w/zoomers
#1&3 as 25 fast + 75 EZ
#2&4 as 50 fast + 50 EZ
#5 EZ

6x(25 AFAP + 75 EZ free)@2:00 w/zoomers odds fly(16's) evens free(15's) for the 25 AFAP

2x(50 + 2x25 + 50) @1:00 per section
1st 50 @200 pace(40's)
1st 25 @100 pace(17's)
2nd 25 AFAP(16's)
2nd 50 EZ

300 EZ w/snorkle

Total 3000 yards

The Y pool was great today. I was expecting the usual bath water but not so this time. So I actually got more of a workout than I expected.

500 free
500 free kick w/zoomers every 3rd lap fast
5x200@3:00 free w/paddles & bouy went 2:50, 2:45, 2:45, 2:43, 2:36
8x25@1:00 shooters w/monofin
8x25@1:00 fly w/monofin
200 fly kick w/monofin
2x200 free ez
12x25 ez

Total 3300 yards

Needed to give my shoulders a rest since I did my upper body weights yesterday.

500 Free
500 Free kick w/zoomers moderate pace
10x100@1:45 Free w/paddles & bouy
2x100 Back
2x100 Back kick w/zoomers
2x100 free w/snorkle kick to 15m swim 20m kick 15m to wall for each 50

Total 2600 meters

I have my own lane on Tuesday and Thursday so I was wanting to use the Monofin today. I don't like using it when I have to share... I could hurt someone with it.

The left shoulder has been giving me some issues so I decided not to do my weightlifting last night. I will try tonight if it feels ok. I think I just have a lot of muscle cramping going on. My left shoulder and right quad are both cramping at the same time then they both subside for a while.

Oh well...

400 free
4x50@1:00 25 catch up drill + 25 build
4x50@1:00 IM order
4x25@:45 kick descend went 39, 35, 31, 28
100 EZ

500 Free kick w/zoomers every 3rd 25 fast
5x200@4:00 fly w/monofin as 50 rt arm/50 lt arm/50 kick/50 swim fast went 3:11, 2:59, 2:47, 2:41, 2:36

500 EZ w/snorkle every 3rd 50 kick

Total 3000 yards

It is amazing how one kick can hurt so bad and the same movement can eventually loosen you up. This happened to me this morning.

During the main set I was getting started with my 50 free and dolphin kicked off the wall...then OH the Pain. My 50 free became 50 1 arm fly drill pushing thru the pain to get loose. I was going to kick free but decided I needed dolphin kick more at that point. I actually did an extra 50 kick just to loosen up more.

400 free
4x50@1:00 25 drill +25 build
4x50@1:00 IM order
4x25@:45 kick descend 35, 33, 31, 30
100 EZ

this set w/zoomers
1x50@1:00 swim(did 1 arm fly)
5x50@1:00 kick fly to loosen back (did extra was only supposed to be 4x50)
2x50@1:00 free smooth
3x50@1:00 streamline free kick
3x50@1:00 free smooth
2x50@1:00 streamline free kick
4x50@1:00 free smooth
1x50@1:00 streamline free kick

10x100 Free w/paddles #1-4@1:30, #5-7@1:25, #8-9@1:20 #10@1:15 held 1:23's on 1-7, went 1:18, 1:20, 1:22 for last 3 just did not have the umph today
200 EZ

Total 3250 yards

For some reason I just slow down my turnover with paddles, but I didn't let that stop me. I do love to use paddles so I just went with it.

400 free
4x50@1:00 as 25 catch up drill + 25 build
4x50@1:00 IM order
4x25@:45 kick descend to 100 pace went 40, 36, 30, 28
100 EZ

3 times thru R1 no equipment, R2 paddles, R3 paddles & zoomers
6x50@1:00 free 2 breath per 25 made the first one of R1 and 2 and all of R3 but the rest were 2 and 3
6x25@:45 burst & cruise
6x25@:45 fast
100 EZ

Total 3100 yards

The high school team I coach had a meet so I got my oil changed then swam during their warmup.

500 Free

5x100@1:45 fly w/monofin 25 rt arm/25 lt arm/25 kick/25 swim held 1:34's

5x200@3:00 free w/paddles & bouy went 2:45, 2:44, 2:42, 2:40, 2:36

500 Free kick w/zoomers every 3rd 25 fast
5x100 choice

Total 3000 yards

Did a test swim today just to see where I am with my lousy kick. I have gotten better!

500 free
400 free w/paddles & bouy
300 free
200 free kick w/board
100 free

500 free kick w/zoomers moderate pace
5x100@1:45 free w/paddles & bouy held 1:35's
500 free kick w/board for time 13:28 my best ever!
100 EZ

Total 3100 meters

I think these two go together perfectly.

My back loosened up really well this morning, that is not to say that by noon I won't be hurting. I'll just have to see.

500 free
5x100@:15R as 25 scull/25rt arm/25lt arm/25 kick on back

8x25@1:00 shooters w/monofin
6x100@2:00 fly w/monofin as 25rt arm/25lt arm/25 kick/25 swim
8x25@1:00 fly w/monofin

5x100@1:30 free long and smooth w/paddles
held 1:27's without really pushing
200 free EZ

Total 2700 yards

Felt really good today which was surprising, I really expected to hurt more from my weightlifting.

Last night I gave my kids an easy set of 8x100@1:30 some did 8x75 instead and yet the ones I knew would get out with this ailment or that ailment after doing only 2 they did not disappoint me. So when they tried to return to their lanes mid set I told them all to go sit in the bleachers until it was over. Rude awakening. I think they will think twice about doing that again. Some of these kids can beat me in a 1650.

So this old lady that is 3 times their age and has a bad back, doesn't recover well and carries too much extra weight did this workout this morning:

500 Free
500 Free kick w/zoomers every 3rd lap fast
15x100 free w/paddles & bouy
#1-5@1:35 held 1:22's
#6-9@1:30 held 1:21's
#10-12@1:25 held 1:20's
#13-14@1:20 held 1:18's
#15@1:15 went 1:18 still trying to make that one
5x100@:15RI #1 back, #2 breast kick, #3 fly 1 arm drill, #4 breast pull, #5 back
500 w/snorkle as 200 free/50 kick/200 free/50 kick

Total 3500 yards

Did my upperbody weightlifting last night just barely started feeling it in my left elbow and bicep. Felt fairly strong today.

Wish I had the time to do the other 2 of the main set but time always causes me to have to cut things out. I seem to need the warmup more than the workout some times just to get loose.

Nice having my own lane!!!

400 choice
4x100@:10RI
odds = 25 scull + 25 right arm + 25 left arm + 25 kick evens = 50 drill + 50 swim
4x50@1:00 w/paddles, descend to 100 pace went 42, 40, 38, 35
100 EZ

8x25@:45 shooters odd on back, even on front
100 EZ
8x25 burst + cruise @ 1:00
100 EZ
6x50@1:00 double turns from mid pool fast turns
100 EZ

2x(25+:10R+50+:10R+100)- 4-5:00 rest between sets with 200 EZ recovery
25's AFAP, 50's @100 pace, 100's @200 pace
went 17, 38, 1:22 and 17, 38, 1:20

150 EZ

Total 3000 yards

Not one of my fastest days but my back did not hurt as bad as it did this weekend.

I know my pain comes from my leg weight workouts but I am going to push thru it because it will make my back stronger in the long run. Plus right now I don't have any meets for a while.

400 choice
4 x 100:
odds = 25 scull + 25 right arm + 25 left arm + 25 kick @ :20-30 RI
evens = 50 drill + 50 swim
4 x 50 free w/paddles, descend to 100 pace @1:00 went 41, 39, 37, 35
100 EZ

8 x 25 burst + cruise @ 1:00
100 EZ

5 x (25 AFAP w/fins + 75 EZ) @ 2:00
100 EZ

2 x (50 + 50 + [4 x 25] + 50)
1st 50 = smooth DPS @ 1:00
2nd 50 = burst + smooth cruise @ 1:00
25s = AFAP, broken for :15, total time 2:00 IM Order
3rd 50 + EZ @2:00

300 free w/paddles & bouy
200 kick w/zoomers

Total 3000 yards

Last night I did a tough leg and ab weight workout. I was so tight getting in the water this morning I could not even dolphin kick off the walls like I normally do. It took me till #6 of the 8x25's to get loose enough to really control and use the monofin.

500 Free
8x25@1:00 shooters w/monofin
100 dolphin kick on back

5x200@4:00 fly w/monofin as 50 rt arm/50 lt arm/50 kick/50 swim fast went 3:00, 2:55, 3:15, 2:55, 2:45 got distracted on #3

200 EZ
500 various drills while demonstrating technique

Total 2500 yards