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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. day 2 of nationals was fast!

    by , July 6th, 2012 at 11:05 PM (Mixing it up this year)
    Today went really good. Took 2 seconds off my 100 fly 1:38.16 time from last year and my 50 free was good went 33.73. Considering the last time I swam it I went 36 I'll take the 33 any day.

    In the relay I led off with a 33.64 faster than my morning swim.

    Ended up in 10th in the fly due to a false start in the fast heat and our relay got 3rd.

    Total 2200 yards

    After it was all said and done the GAJA team had to eat in Iowa just to say we had been there!
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  2. first day at Nationals

    by , July 5th, 2012 at 10:38 PM (Mixing it up this year)
    I swam more today than I have done in a workout in over a month.

    Warmup was
    1000 ez
    3x100 holding 1:36

    1500 free did well considering I have not trained for distance since December.

    850 ez

    My reaction time off the block was horrible. 1.05 that is not going to work for my sprints tomorrow.

    Tomorrow I am in heat 1 of the 100 Fly. Should be fun.
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  3. Last workout before National trip

    by , July 3rd, 2012 at 10:38 AM (Mixing it up this year)
    Again at the Y, warm pool 85 degrees but was able to push a little bit. Feeling ready even for the 1500 thursday.

    Was helping Ron teach a young girl to swim in between swims.

    200 free
    100 fly 1 arm drill
    200 free
    200 kick w/fins
    4x25@1:30 shooters w/fins
    4x25@1:30 burst fly + cruise free
    200 free
    5x100@1:45 free keep pace held 1:20's
    3x50 from block good breakout then easy
    50 easy kick

    Total 1800 yards
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  4. at the warm y pool again

    by , July 2nd, 2012 at 09:39 AM (Mixing it up this year)
    Went to the Y today since I did not want to drive to Savannah today. Pool was warm so any kind of speed was nonexistant.

    Just felt tired over all. Have today to take a nap but I also have to start thinking about packing. I guess I'll get up off this couch now and get started.

    400 Free
    4x25@1:00 kick w/snorkle
    4x25@1:00 shooters w/fins
    4x25@1:00 burst & cruise
    200 fly w/fins as 50 rt arm/50 lt arm/50 kick/50 swim
    100 kick w/fins
    4x50 from block alternate fly/free
    2x25 back from start
    50 EZ

    total 1300 yards
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  5. another tired day

    by , June 30th, 2012 at 10:52 AM (Mixing it up this year)
    Just went to warm up and that was it.

    200 swim/200 pull/200 swim/200 kick/200 swim
    4x25 shooters w/fins
    100 kick w/fins

    Total 1200 yards easy

    Air on the pool deck at the Y was too hot.

    Updated June 30th, 2012 at 09:27 PM by Donna

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  6. a more normal taper day today

    by , June 29th, 2012 at 08:17 AM (Mixing it up this year)
    Just had no energy and felt slow and draggy. My fly was uncoordinated today. Legs were just tired.

    Almost forgot the most important part of my training today.....Massage at noon!

    400 free
    10x50@1:15 alt 1 arm fly and kick w/fins

    6x50@2:00 burst and cruise alternated fly and free for the bursts(20m) free just felt sloppy
    100 EZ

    6x50@1:15 odds 25 up tempo 25 smooth evens EZ
    100 EZ
    100 EZ kick

    Total 1800 meters
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  7. this taper feels different than others

    by , June 28th, 2012 at 07:35 AM (Mixing it up this year)
    Normally I feel like I just can't move, garbage. I don't feel 100% yet but I don't feel 10% either, more like 80%at this time.

    Tomorrow is my last massage before Nationals. So looking forward to getting mashed!

    400 free
    4x50 fly drills 1 arm fly
    4x50 back drills kick drills for me
    4x50 breast drills pull drill
    100 EZ

    6x25 burst + cruise fly from wall (odds) free from mid pool(evens)
    2x(25 +75 EZ) #1 25 build to fast #2 25 90% went about 18 and 16 to mid pool

    10x25 odds alt fly, fr, fly, fr, fly
    odds from dive breakout then up tempo
    evens EZ from mid pool
    My first 2 fly breakouts I misjudged the surface of the water, the last one and the 2 free I nailed them!

    100 EZ

    Total 1900 meters
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  8. It felt so good...

    by , June 27th, 2012 at 07:32 AM (Mixing it up this year)
    The Friday Flyer returned on Wednesday for a short visit. It really loosened up my back nicely, but I had a hard time holding myself back on these. My goal was to stay above 3:30 but oh well it felt so good.

    500 free
    500 free kick w/fins
    5x200@4:00 fly w/fins as 50 rt arm/50 lt arm/50 kick/50 swim good form. Went 3:43, 3:36, 3:36, 3:29, 3:21
    I had not intended to descend these it just kind of happened.
    200 free w/snorkle
    300 drills w/snorkle
    2x50 from start with good breakouts then EZ my first breakout stunk, second was much better

    Total 2600 meters
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  9. interesting workouts this week

    by , June 26th, 2012 at 07:38 AM (Mixing it up this year)
    With how beaten up with all the weightlifting and pushing myself I expected to feel my usual week 2 of taper. I am feeling it but I am not. By that I mean I don't feel particularly fast but then I cann seem to push thru it easier than in the past.

    The added bonus is my back though still an issue is not as bad this week.

    400 free
    6x50@:20RI shooters w/fins was making full 25m UW
    6x25@:20RI no breath free
    50 EZ
    4x25 scull w/snorkle

    4x(4x25)@1:00
    1st 25 burst fly + cruise free
    2nd 25 EZ
    3rd 25 burst free + cruise free
    4th 25 EZ speed 80% don't know if I did this right but my time for #4 from a dead stop mid pool was 20 the same as my burst & cruise
    50 EZ between rounds

    200 EZ

    4x(25 AFAP + 75 EZ) from block odds fly for the 25 evens free focusing on breakouts and nailing finishes also picked it up on the turn and turn breakout
    My last fly felt great but I had to concentrate on keeping my hips up.

    100 EZ

    Total 2300 meters
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  10. taper - week 2

    by , June 25th, 2012 at 07:53 AM (Mixing it up this year)
    Not a bad day today. Just so so in my book. Normally this week I would expect to feel like garbage but I really didn't today. My back feels like today will be a good day for once.

    400 free
    4x50@1:30 free kick just made them in 1:30
    4x(25 no breath free + 25 EZ)

    2x50@1:30 torque drill no paddles
    100 EZ

    4x50@1:15 burst fly + cruise free fly felt great
    4x(25 smooth + 25 up tempo)@1:15 held 44's
    100 EZ

    4x(25 DPS UW w/fins + 25 EZ)@1:15. I actually made them to 23m which is good for me
    50@90% free w/fins went 33
    250 EZ

    4x(25 DPS 72 w/fins + 25 EZ)@1:15. Once again I made 23m
    50 free w/fins AFAP went 31
    250 EZ

    Total 2500 meters
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  11. talk about falling apart at the end...

    by , June 22nd, 2012 at 08:36 AM (Mixing it up this year)
    Over all todays workout went great but the end was the end.

    400 free

    2xthru
    50 kick
    50 as 25 drill +25 swim
    100 IM
    50 EZ

    3x(5x50 w/fins)@1:15 rounds 1&2 1:30 round 3
    Round 1 free 6/7/8/9/10 stroke fast + cruise
    Round 2 dolphin kick 8/9/10/11/12 fast + cruise
    Round 3 fly 6/7/8/9/10 strokes fast + cruise
    50 EZ between rounds
    Was amazed that my flay way actually faster for the whole 50 than my free and I even did fly for the cruise part

    100 EZ

    50 fast free @ 85-90% went :40
    150 EZ

    50 kick AFAP went 1:07 this was good for me
    150 EZ

    50 fly AFAP went :47 but felt like I fell apart at the end
    150 EZ
    100 EZ

    Total 2600 meters

    Massage is today ... YEAH!!!
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  12. another recovery day

    by , June 21st, 2012 at 07:30 AM (Mixing it up this year)
    This recovery day felt good. My back was just slightly locked today. Nothing a little bit of fly couldn't fix.

    One observation is that on the days my fly feels great sometimes the free just feels off and the same is true when the free feels greta the fly seems awkward.

    500 free

    8x100@:20 RI as 25 scull + 25 kick + 50 drill w/snorkle, drills were double arm torque, single arm torque, angle arm fly, catch-up free did each twice

    8x50@1:15 25 UW SDK + 25 EZ w/fins actually made it on the 25m SDK's which I normally struggle to get to 15m

    8x50@1:15 DPS 2 each stroke kept fins on for fly which felt great

    4x50 from block good breakout fly then EZ free
    2x100 from block good breakout free then EZ free

    Total 2500 meters
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  13. speed day...what speed day??? i didn't feel speedy

    by , June 20th, 2012 at 07:33 AM (Mixing it up this year)
    Did ok today but was not paticularly fast today. My fly could only last about 25m then I had to revert my to 200 pace stroke.

    1000 free first 100 was tugging on lane lines so that the guards could tighten things up

    6x50@1:15 burst + cruise odds fly evens&cruise free
    100 EZ
    6x50@1:15 kick w/fins as 25 90% + 25 EZ
    100 EZ

    25 AFAP from block fly went 18
    75 EZ
    25 AFAP from block fly went 19
    75 EZ
    50 AFAP from block fly went 47
    3x50 EZ
    100 90% fly from push went 1:51
    6x50 EZ

    Total 2600 meters
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  14. nice recovery day....i like this.....

    by , June 19th, 2012 at 07:33 AM (Mixing it up this year)
    Back was much better today but then again I am going to keep my evening ab work going to help with the back in the mornings.

    Got a little confused after the warmup and start in on part of yesterdays workout but quickly realizedd my error and got back on task.

    600 free withsome 1 arm fly mixed in the middle
    6x(25 drill + 25 kick)@:30RI

    2x thru:
    100 dolphin kick on back w/fins
    2x100@2:00 free w/paddles DPS kept at 35 per lap
    4x50 drill IM order

    4x(25 up tempo/easy speed free +25 EZ)@1:30 held 49's
    4x(25 up tempo/easy speed fly + 25 EZ free)@1:30 held 55's my fly felt nice and loose and kept my hips up
    200 kick as 25 up tempo/easy speed kick free + EZ breast kick
    200 free EZ

    Total 2700 meters
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  15. time for TAPER!!!! YEAH!!!!

    by , June 18th, 2012 at 07:47 AM (Mixing it up this year)
    I ended up scrtaching my events on Saturday but did swim Sunday. The 100 back was a bust but I had fun doing it and learned alot from watching some great swimmers.

    I have found the last few days my quads and hamstrings have been cramping some. Need to use the compex recovery setting more.

    Was very slow today but was able to match my last 50 free meet time untapered so I guess that is good.

    400 free
    6x(25 torque drill + 26 kick w/paddles as board)@:30RI
    6x(15m UW SDKs w/zoomers + 25 EZ free)@:30RI
    2x50@1:30 DPS free w/paddles 35 strokes per 50
    100 EZ

    6x50@1:15 burst + cruise
    100 smooth

    50 AFAP from block free went :37
    150 EZ

    50 AFAP from block fly went :47
    150 EZ

    500 EZ drill/kick/EZ

    Total 2400 meters
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  16. slow day but thats what I expected and I am ok with it

    by , June 15th, 2012 at 10:24 AM (Mixing it up this year)
    Warm up was a good workout just trying to keep up with the kids and not get run over. 15 of us in one lane.
    My 100 free was about what I predicted especially after the deep tissue massage wednesday, no tech suit. 1:21.07. This is about right for pre taper and no rest.

    Up tomorrow is the 200 free and 50 free, the 50 is so late in the meet that I might decide to scratch, but it is only 1 lap....

    Updated June 15th, 2012 at 11:31 AM by Donna

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  17. slow start but did get loose quicker

    by , June 14th, 2012 at 07:32 AM (Mixing it up this year)
    Unfortunately sleep is not good for me, all it does is allows my muscles to get stiff and tight. I need a massage every morning. Oh well I haven't won the lottery ....... Yet.

    Since taper starts monday and this weekend my workouts are more like warmups for a meet I decided to do my last distance day. I ended with some breakouts w/starts.

    400 free
    8x50@:10RI 25 drill + 25 kick 2 of each stroke
    4x50 torque drill w/ paddles + snorkle

    8x100@1:40 free w/paddles & bouy held 1:30's
    100 kick free w/board
    4x50 from block good breakout then EZ

    Total 2100 meters
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  18. the old lady showed up today

    by , June 13th, 2012 at 07:41 AM (Mixing it up this year)
    I just couldn't move today. My back on the right side was badly locked up. Oh the pain until it gets loose...

    I didn't feel like this was a recovery day at all.

    400 free plodding thru turns really hurt

    6x50@1:15 25 shooters + 25 cruise w/fins this hurt bad on 1-4 but by 5 I was loosening up

    6x100@2:00 free w/paddles & snorkle the snorkle killed my lungs today but still managed to hold 1:46's
    100 EZ kick w/fins
    2x(25 UW + 25 dolphin kick on back) w/fins

    4x100@2:15 back w/paddles held 1:54's
    100 EZ kick w/fins
    2x(25 UW + 25 dolphin kick on back) w/fins

    2x100@2:30 breast long pullouts held 2:10's
    100 EZ kick w/fins
    2x(25 UW + 25 dolphin kick on back) w/fins

    100 good SDK 12 off walls w/fins then 1 arm drill to continue loosening back
    100 EZ kick w/fins
    2x(25 UW + 25 dolphin kick on back) w/fins
    100 EZ

    Total 2900 meters

    Thankfully I have a massage scheduled for today at noon. I know it will take a few days to get over but the meet this weekend is just because if I don't swim it I don't get to swim at all so the meet is my workout. No tech suit or anything special.
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  19. Lactate production day a success

    by , June 12th, 2012 at 07:51 AM (Mixing it up this year)
    Even though I did not feel as good as Monday I still felt better than I have. My kick seemed much stronger and has come a long way.

    300 free
    8x50@:10RI 25 kick + 25 drill 2 each stroke
    4x50@:10RI V sit scull + 25 dolphin kick rotating
    100 EZ

    Rest w/fins:
    8x50@1:00 odds burst SDK + fast breakout + cruise
    evens burst + fast breakout + 8 fast stroke + cruise
    50@1:30 EZ
    2x50@2:00 @100 pace went 35, 33
    50@1:30 EZ
    2x50@2:00 kick @ 100 pace went 40, 39
    2x50@1:30 EZ
    100@2:00 AFAP went 1:11
    2x50@1:30 EZ

    4x50 from dive good breakout fly then EZ free

    Total 2200 meters
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  20. relief for a day!

    by , June 11th, 2012 at 07:39 AM (Mixing it up this year)
    My lower back has been such an issue for so long and today is starting out great for once! I forced myself thru a very painful set of 3x20 reps of sit-ups on the ball and then 3x10 rep of back extensions on the ball. It hurt bad at first, I could hear loads of crack, crack, crack with every move but then it all just felt better and got easier.

    Later I did my upper body weights and then went to bed. I have an air bed and I lowered my setting to 35 instead of 45. So it was saggy is my estimation, but this morning the pain was minimal, that best it has been in a long time.

    I did not get nearly as much done today but what I did do was quality.

    400 free
    4x(25 scull + 25 drill)@:15RI
    4x(25 UW + 25 dolphin kick on back)@:30 RI w/fins
    4x50 torque drill w/paddles
    100 EZ

    5x100@:45 RI from block as 15m fast breakout 10m scull 15m fast swim 60m EZ
    Odds free evens fly for the fast parts
    100 EZ
    2x(25 AFAP + 25 EZ)@2:00
    100 EZ
    50 AFAP went :38
    150 EZ

    Total 2100 meters

    I also forgot to mension on Saturday at Marshalls I found 2 Tyr Durafast suits in my size for $15. WOOT! WOOT!

    Updated June 11th, 2012 at 07:47 AM by Donna

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