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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. Warm day at the y

    by , December 28th, 2013 at 02:43 PM (Mixing it up this year)
    Getting ready for the annual swim. Today was a test run and I not yet ready.

    500 free
    500 free kick w/zoomers
    20x100@1:45 free 1-10 w/paddles & bouy 11-20 swim
    500 free kick w/zoomers
    300 free drill w/snorkle
    4x50 odds back evens free

    Total 4000 yards
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    Uncategorized
  2. Swam tonight

    by , December 27th, 2013 at 10:27 PM (Mixing it up this year)
    After getting back from Atlanta I did a quick workout before coaching

    500 free
    500 free kick w/zoomers
    10x100@1:30 free pull w/strapless paddles held 1:20's
    500 free kick w/zoomers
    300 free w/snorkle
    200 free EZ

    Total 3000 yards
    Categories
    Uncategorized
  3. Sinuses hurt on every flip turn

    by , December 24th, 2013 at 08:12 AM (Mixing it up this year)
    I minimized my workout today due the the pain and pressure I felt during flip turns so after warmup not much free

    1000 free as 200sw/200pull/200sw/200kick/300swim
    500 free kick w/zoomers
    4x200 as 50 rt/50 lt arm/50kick/50 swim #1 fly 2 back 3 free 4 breast w/zoomers
    8x25@1:00 fly
    500 free kick w/zoomers

    Total 3000 yards
    Categories
    Uncategorized
  4. Started back slow from flu

    by , December 23rd, 2013 at 02:33 PM (Mixing it up this year)
    After going to bed on Friday afternoon I am finally on the mend. Swam t the y and 85 degrees did not feel warm to me. Does that mean I am still sick?

    Anyway my first 500 was shaky but got better. Still tried to keep it slow I guess

    5x100@:10 RI free
    500 free kick w/zoomers
    5x100@1:30 free w/strapless paddles & bouy went 1:25, 1:23, 1:22, 1:21, 1:20 this was a surprise
    500 free kick w/zoomers
    5x100 odds free evens drill w/snorkle
    200 breast kick
    100 free
    100 back
    100 free kick

    Total 3000 yards
    Categories
    Uncategorized
  5. Skipping the meet today

    by , December 21st, 2013 at 07:53 AM (Mixing it up this year)
    The fever started late yesterday so I am staying in bed. I am not even going just to watch my kids swim. This is a first.
    Categories
    Uncategorized
  6. there goes my meet bad back and head cold YUCK

    by , December 20th, 2013 at 07:28 AM (Mixing it up this year)
    Today the back was looser but the head cold is in full force now yuck. I was shocked at the times I was still able to hold.

    500 free
    500 free kick w/zoomers
    8x25@:45 fly scull drill w/zoomers &snorkle
    5x100@1:45 free w/strapless paddles and bouy in 1:26's
    200 kick ez w/zoomers
    5x100@1:45 free w/strapless paddles and bouy went 1:26, 1:25, 1:20, 1:19, 1:15
    100 free EZ

    Total 2500 yards
    Categories
    Swim Workouts
  7. Really bad back day... the answer....FLY

    by , December 19th, 2013 at 07:48 AM (Mixing it up this year)
    I knew I was in trouble this morning as I stepped into the car and had to use my left arm to pull my left leg in. By the time I got to the pool I was so hunched over. I fell into the pool and dragged my legs for the first 200 yards, flip turns were really painful but I kept doing them. By the end of my first 500 I was not normal but it was better.

    My favorite descend fly set was more of a just make the interval set and loosen up this time.

    500 Free
    500 Free kick w/zoomers
    5x200@4:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:31, 3:34, 3:31, 3:27, 3:20
    300 free w/snorkle and strapless paddles
    100 fly scull drill
    100 free kick
    300 free EZ

    total 2800 yards
    Categories
    Swim Workouts
  8. temp down to 81.7 but I want it colder on Saturday

    by , December 18th, 2013 at 08:56 AM (Mixing it up this year)
    This weekend I am going to see where I am on the 200 Fly short course and I don't want a hot pool. Today fly felt solid. Overall an easy day of drill.

    500 free
    500 free kick w/zoomers

    8x25@:45 torque drill w/paddles
    8x25@:45 fly scull drill w/zoomers & snorkle
    8x25@:45 shooters w/zoomers
    8x25@:45 1 arm fly w/zoomers
    8x25@:45 fly at 200 pace went 22, 22, 23, 23, 23, 22, 23, 22 felt good and solid even with the muscle in my neck acting up as I hung on the wall. At least it did not hurt during my recovery

    300 free w/snorkle
    300 free kick w/zoomers

    Total 2600 yards
    Categories
    Swim Workouts
  9. Temp is coming down today was 82.1

    by , December 17th, 2013 at 07:59 AM (Mixing it up this year)
    I still felt slow due to the hot water. Remember I like it under 80. I slept thru warmup this morning opening my eyes when the light seemed brighter make my turn then go back to sleep.

    I thought the whole workout would go like that but then somehow I had an awesome first set. I have never been able to go below 1:20 with the smaller paddles so this was a great effort descending.

    500 Free
    500 Free kick w/zoomers
    5x100@1:30 free w/strapless paddles and bouy went 1:22, 1:21, 1:19, 1:18, 1:16
    500 breast kick w/br fins
    10x50@1:00 breast pull w/zoomers holding 51's
    500 free as 100 swim/100 drill/100 swim/100 scull/100 swim

    Total 3000 yards
    Categories
    Swim Workouts
  10. My normal pool was hot today 83 YUCK hard to sprint

    by , December 16th, 2013 at 08:37 AM (Mixing it up this year)
    Tried to sprint today and did ok but the water was hot. I hope it cools down before the end of the week.

    500 free
    500 free kick w/zoomers
    6x100@1:45 free w/paddles descend 1-3,4-6 went 1:29, 1:24, 1:19, 1:29, 1:25, 1:17
    100 EZ
    8x50@1:00 free kick w/zoomers odds fast evens easy went 40, 52, 42, 52, 41, 52, 41, 53
    100 EZ
    4x50@1:15 free w/zoomers 36.5 AFAP 12.5 EZ
    50 EZ
    4x25@:45 shooters w/zoomers
    4x25@:45 kick AFAP w/zoomers held :18's
    50 EZ
    200 free w/snorkle EZ
    100 breast kick

    Total 3000 yards
    Categories
    Swim Workouts
  11. A sprint workout in 85 degree water

    by , December 14th, 2013 at 06:54 PM (Mixing it up this year)
    This is another one of Leslie's workouts. I took me a little while to get used to the temperature.

    500 as 100 swim/100 kick/100 IM/100 pull/100 swim
    200 IM drill
    4x25@:10 RI scull drill
    8x25@:40 kick free
    50 EZ
    8x25@1:00 IM fast turns from mid pool
    50 EZ

    all with zoomers
    4x50@1:00 Burst & cruise kick
    25@:40 Fly Fast
    4x50@1:00 Burst & cruise kick
    25@:40 Fly Fast
    25@:40 back fast
    4x50@1:00 Burst & cruise kick
    25@:40 Fly Fast
    25@:40 back fast
    25@:40 breast fast
    4x50@1:00 Burst & cruise kick
    25@:40 Fly Fast
    25@:40 back fast
    25@:40 breast fast
    25@:40 free fast

    200 EZ
    6x(75IM + 100 free)@3:00
    #1 - 50 fly + 25 back
    #2 - 25 fly + 50 back
    #3 - 50 back + 25 breast
    #4 - 50 breast + 25 free
    #5 - 25 breast + 50 free
    #6 - 50 free + 25 fly
    400 free kick w/zoomers

    Total 4000 yards
    Categories
    Swim Workouts
  12. Keep showing up late, guess I just like to sleep

    by , December 13th, 2013 at 08:23 AM (Mixing it up this year)
    Another late one but not by that much. I just didn't want to move this morning.

    500 free
    500 free kick w/zoomers

    5x100@1:45 free to back 4fr, 3fr/1bk, 2fr/2bk, 1fr/3bk, 4bk went 1:30, 1:32, 1:32, 1:34, 1:35
    5x100@1:45 back kick odds streamline kick evens fashion model kick w/zoomers
    5x100@1:45 back w/paddles went 1:37, 1:36, 1:35, 1:34, 1:34

    500 w/snorkle as 100 swim/100 catch up drill/100 kick/100 catch up drill at hips/100 swim
    200 breast kick w/br fins

    Total 3200 yards
    Categories
    Swim Workouts
  13. Sprint Day but a short one

    by , December 12th, 2013 at 08:14 AM (Mixing it up this year)
    Short workout today since I had to stop for gas on the way in.

    500 free
    5x100@:10 RI scull/drill/kick/swim w/snorkle
    8x25@:45 power kick held 27's legs burned
    100 EZ

    3 times thru w/zoomers
    4x25@:40 #1 burst&cruise #2&4 EZ #3 AFAP held 14's lost fin on last time thru went 16 on that one
    100 EZ

    100 Free at 200 pace
    4x25@:45 over kick free
    50 Free AFAP in 34
    3x100@2:00 perfect stroke free
    50 EZ
    100 kick w/zoomers EZ

    Total 2600 yards
    Categories
    Swim Workouts
  14. Fly Focus today

    by , December 11th, 2013 at 07:48 AM (Mixing it up this year)
    Felt fairly good but had forgotten to bring a workout card with me. I usually have my workouts written out on index cards that I then laminate and keep by the pool. I can also reuse them over time. So today I came up with this on my own since I wanted to do Fly but really did not want a heavy sprint day.

    500 free
    500 free kick w/zoomers

    8x25@:10RI torque drill w/paddles & snorkle
    4x50@1:15 as 15m AFAP Fly + EZ Free
    8x25@:10RI fly scull drill w/zoomers & snorkle
    4x50@:10RI 1 arm fly drill w/zoomers
    4x50@1:15 fly holding 200 pace went 46, 48, 48, 48 pushed this nicely

    500 free kick w/zoomers moderate speed
    3x100@:15RI free EZ

    Total 2800 yards
    Categories
    Swim Workouts
  15. Nice and cold today, yea!!!

    by , December 10th, 2013 at 07:32 AM (Mixing it up this year)
    Got a so so distance set in today, though it was not where I would have liked it to be.

    500 Free
    500 Free kick w/zoomers
    5x200@3:00 free w/paddles & bouy descend went 2:52, 2:51, 2:47, 2:44, 2:40 ok but not great
    5x100@2:30 free kick w/zoomers as 25 AFAP +75 EZ went 19, 18, 17, 17, 17
    5x100@2:00 free w/snorkle good body position, 6 beat kick getting good catch
    100 kick as 50 free/50 breast

    Total 3100 yards
    Categories
    Swim Workouts
  16. 82.7 degrees today just a tad warm but workable

    by , December 9th, 2013 at 07:27 AM (Mixing it up this year)
    On the warmer side today but atleast I got my own lane! Here is another one of Leslies workouts for today. I did have to cut out some of the rest since I only have a limited time to get it done.

    500 Free
    500 Free kick w/zoomers
    4x50@1:00 burst & cruise
    50 EZ
    4x50@1:00 burst & cruise fast hands drill
    50 EZ
    4x50@1:00 burst & cruise
    50 EZ
    3x(25 AFAP kick + 75 EZ kick)@3:00 on the AFAP free kicks went 25, 25, 24
    50 EZ
    3x(25 AFAP + 75 EZ)@3:00 on the AFAP #1&3fly went 19&18 #2 free went 16
    200 free EZ w/snorkle
    200 free EZ kick w/zoomers

    Total 2800 yards
    Categories
    Swim Workouts
  17. Great Meet today

    by , December 7th, 2013 at 08:16 PM (Mixing it up this year)
    My 200 Fly....Awesome 3:34.14! Haven't seen those kind of times since 2008ish. Everything else didn't matter even if they were all fairly good normal times. But after such a great swim and then an awesome relay with Sally Newell, Francine Williamson and Maria Vasquez breaking the Dixie Zone 200 Free Relay in the 240+ age group. The 400 IM was a just get it finished in under 7 minutes and I did!

    It has been a long time since I felt good about a meet.
    Categories
    Swim Workouts
  18. An easy Friday Flyer day

    by , December 6th, 2013 at 07:49 AM (Mixing it up this year)
    Pool was hot so no speed today. Did get a decent workout in hopefully I did not do too much.

    500 free
    500 free kick w/zoomers
    4x200@4:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:31, 3:27, 3:21, 3:15
    200 back kick w/zoomers
    200 free w/strapless paddles & bouy
    200 free
    200 breast kick
    400 free alt 50 drill/50 swim w/snorkle

    Total 3000 yards
    Categories
    Swim Workouts
  19. Pool problems again

    by , December 5th, 2013 at 07:44 AM (Mixing it up this year)
    Today both the rec pool and lap pool were closed for 40 minutes. The chlorine levels were too high. Finally did get in a real short fast workout.

    500 free
    10x100@1:30 free w/paddles & bouy went 1:27, 1:27, 1:26, 1:25, 1:25, 1:23, 1:23, 1:22, 1:22, 1:22
    500 free kick w/zoomers
    200 free EZ w/snorkle

    Total 2200 yards in 40 minutes.
    Categories
    Swim Workouts
  20. Easier swim today

    by , December 4th, 2013 at 07:50 AM (Mixing it up this year)
    Beginning a mini taper for the meet Saturday. Still did 3000 yards but just not as hard.

    500 free
    500 free w/zoomers

    5x100@1:45 free w/strapless paddles & bouy descend 1-5 went 1:27, 1:25, 1:24, 1:22, 1:20

    200 fly scull w/snorkle & zoomers
    200 torque drill w/paddles

    200 breast pull w/zoomers
    500 breast kick w/br fins

    400 free w/snorkle maintain 6 beat kick

    Total 3000 yards
    Categories
    Swim Workouts