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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. 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. 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
  7. 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
  8. 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
  9. 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
  10. 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
  11. 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
  12. Vertigo shows up again

    by , May 8th, 2014 at 12:54 PM (Mixing it up this year)
    I actually pushed thru it today. Started getting dizzie on my push offs of the wall on my warmup but after a while I got used to it. The only think I couldn't do was backstroke. That made me nausiated.

    500 free
    500 free kick w/zoomers
    5x100@1:45 as 25 fly/75 free w/bouy
    5x100@1:45 free this was where I tried to do the same as above but backstroke and couldn't
    500 free kick w/zoomers
    5x100@1:30 free w/snorkle, strapless paddles & bouy
    100 free
    100 breast
    100 free kick

    Total 3300 yards
    Categories
    Swim Workouts
  13. That evil stroke day

    by , May 7th, 2014 at 07:19 AM (Mixing it up this year)
    Today I worked on my breaststroke. It took a while for my left knee to calm down but after 200 it did.

    500 free
    500 free kick w/zoomers
    10x50@1:15 breast pull w/zoomers
    300 breast kick w/br fins
    200 accordian drill w/snorkle
    8x25@:45 breast
    5x100@1:30 free w/strapless paddles & bouy went 1:24, 1:22, 1:21, 1:21, 1:20 a little more back to my normal speed
    300 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  14. Tough drive in this morning

    by , May 6th, 2014 at 07:36 AM (Mixing it up this year)
    I just had a hard time keeping my eyes open. The lack of sleep is hitting me hard. Couple that with a hard weightlifting set last night and you get a person who just doesn't want to move.

    500 free
    500 free kick w/zoomes

    5x200@3:00 free w/strapless paddles & bouy was very slow on these went 2:51, 2:49, 2:47, 2:47, 2:46

    4 times thru w/zoomers
    50@1:00 free Sprint! held 32's wish I could have gone faster
    100@2:00 free EZ

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

    Total 3200 yards
    Categories
    Swim Workouts
  15. Rewarded myself for a good 200 Fly with a day of Fly

    by , May 5th, 2014 at 07:30 AM (Mixing it up this year)
    This weekend was our first USA LCM meet and I just did the 200 Fly. At the time the entry went in I was still battling vertigo so nothing with flip turns meant fly or breast and they were back to back. Went a 3:46.86 a second better than last year and getting closer to where I was almost 5 years ago. The thing is I can't wait to see how I do when I actually feel good not tired and battling the last bit of allergies.

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/zoomers accentuate the undulation to loosen the back
    200 fly torque drill w/snorkle & paddles
    200 fly alternate 50 rt arm/50 lt arm w/zoomers
    200 fly kick on back w/zoomers
    200 fly for time went 3:27
    500 free kick w/zoomers
    8x25@:45 fly w/bouy
    300 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  16. Long Course Friday

    by , May 2nd, 2014 at 07:37 AM (Mixing it up this year)
    But it was crowded today. Kathy and I are used to sharing a lane but today we were joined by one of the kids from SST and one other triathlete who has been swimming on his own lately instead of with the tri team.

    500 free
    500 free kick w/zoomers
    3x200 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers basically done on a 1 minute per 50 interval so that I was on Jackies interval
    10x50@1:00 free w/paddles & bouy long and loose
    500 free w/zoomers
    6x50 from block 15m fly sprint then easy free
    100 free EZ

    Total 3000 meters
    Categories
    Swim Workouts
  17. Back to normal today

    by , April 30th, 2014 at 07:33 AM (Mixing it up this year)
    Last night I added a little weight lifting, not much but what I could do on deck while coaching with little 5 pound weights that were available to me.

    This morning was more of a normal workout. My speed is gone and I have to build my distance swimming back up now.

    500 free
    500 free kick w/zoomers
    10x100@1:30 free w/strapless paddles & bouy went 1:25, 1:25, 1:24, 1:24, 1:24, 1:24, 1:23, 1:23, 1:24, 1:23
    500 free kick w/zoomers fast legs did not itch this time may be getting used to it
    5x100@:15RI free w/snorkle focus on a steady kick
    8x25@:45 fly w/bouy felt strong on this
    200 free EZ
    100 1 arm fly to loosen back

    Total 3500 yards
    Categories
    Swim Workouts
  18. Good dose of fly

    by , April 29th, 2014 at 09:45 PM (Mixing it up this year)
    This was a strong fly day.

    500 free
    500 free kick w/zoomers
    8x25@:45 fly w/paddles
    200 torque drill w/paddles & snorkle
    8x25@:45 fly w/bouy
    200 1arm fly
    200 fly for time went 3:31
    500 free li w/zoomers
    10x50@:55 free
    Categories
    Swim Workouts
  19. Trying to get back to normal

    by , April 28th, 2014 at 07:38 AM (Mixing it up this year)
    I tried to get back to normal but still had to deal with some minor dizziness. Other than that I was quite pleased.

    I do have to say I worked my legs on my last 500 kick so much that they started itching do to more blood flow.

    10x50@1:00 Free
    500 free kick w/zoomers
    10x100@1:45 free w/strapless paddles & bouy held 1:23's
    500 free kick w/zoomers fast got the blood moving
    10x50@1:00 free w/snorkle strong kick holding :47's
    300 ez

    Total 3300 yards
    Categories
    Swim Workouts
  20. Back at the Y in 86 degree bath wate

    by , April 26th, 2014 at 06:52 PM (Mixing it up this year)
    It was way too hot for me today. I did wake up to a round of vertigo, but I was able to do the exercises to get the crystals back as they should be.

    I was even able to do easy flip turns today but did stay on track by doing 2000 of todays workout breaststroke.

    500 free broken 1,2,3,4,1,2,3,1,2,1
    500 free kick w/zoomers
    20x25@:45 breast pull w/zoomers
    500 breast kick w/br fins
    8x25@:45 breast scull drill w/snorkle
    8x25@:45 accordion drill w/snorkel
    8x25@:45 wipe the bowl drill
    8x25@:45 3-2-1 delay drill
    8x25@:45 breast
    500 free kick w/zoomers
    200 1 arm fly drill every 3rd lap fly
    3x100@:15RI free

    Total 4000 yards
    Categories
    Swim Workouts