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  1. a good speed workout today

    by , October 22nd, 2012 at 07:36 AM (Mixing it up this year)
    I did have to cut some but this was a good workout. The warm up took me almost 40 minutes but is actually a good challenge because of the kick with no fins. That woke up my legs.

    Would have like to have been able to do the workout as written but not enough time.

    400 free
    8x25@:45 shooters w/zoomers
    8x50@1:30 free odds descend to 200 pace evens EZ
    Went 41, 41, 39, 38
    8x50@1:30 kick odds descend to 200 pace evens EZ
    Went 1:08, 1:05, 1:01, :58

    4x50@1:30 torque drill w/paddles, snorkle & bouy
    10x50@1:00 10-12 yards AFAP + cruise
    4x50@1:00 15 meters AFAP + cruise
    300 EZ

    Total 2600 yards
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  2. Couldn't hold it this time

    by , October 21st, 2012 at 08:46 PM (Mixing it up this year)
    Started out ok with a great 200 Free today 2:26 6 seconds faster than 4 weeks ago. Even with proper warm ups and warm downs I was unable to manage to get a good 50 free off. Only a 30.10. It was the last event of the session and I think I just sat too long.
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  3. if last weekend was great this one is even better!

    by , October 20th, 2012 at 07:37 PM (Mixing it up this year)
    My swims today went great! I started with the 200 back in 2:49. My 500 free was significantly faster than a month ago, with a 6:28. I felt good today. Hope tomorre goes well too. Have the 200 free and 50 free tomorrow.

    Total 3000 yards with warmups and warm downs.
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  4. An easy day today, another meet tomorrow

    by , October 19th, 2012 at 08:29 AM (Mixing it up this year)
    Tomorrow is the kids meet and yes I am swimming with my older kids, including my lazy son. He doesn't practice, just swims meets.

    500 free
    500 kick w/zoomers
    500 pull w/strapless paddles & bouy alt 100 fr/100 bk
    10x50 from block good breakout then easy
    200 kick w/zoomers
    100 back
    200 free ez

    Total 2500 yards
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  5. Lactate Production Day sort of

    by , October 18th, 2012 at 07:34 AM (Mixing it up this year)
    I did not get thru the main set only started it but after a slow start I did manage to wake up my sprints alittle.

    500 Free
    8x25@:45 Shooters w/zoomers
    50 EZ
    4x(4x25)@:45 1=drill 2=build 3=12.5EZ/12.5fast 4=smooth
    50 EZ

    8x25@:45 kick w/board last 5 yards fast barge kick to wall
    100 EZ
    8x25@1:00 fast @100 pace went :18,:17,:17,:17,:16,:16,:16,:16 too me a bit but did manage to get moving in the end
    100 EZ

    25 EZ
    25@1:00 AFAP went :16
    50@1:30 @100 pace went :36
    100@200 pace went 1:17
    200 EZ

    100 kick w/zoomers
    100 EZ

    Total 2400 yards
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  6. An OK Sprint Day

    by , October 17th, 2012 at 07:42 AM (Mixing it up this year)
    Did not get as much of the workout done as I wanted to but what I did get done was good.

    500 Free 3-4 SDK off each wall

    4x25@:20RI V sit scull
    50 EZ
    4x50@:30RI descend to 200 pace went :44, :41, :38, :37
    50 EZ
    4x50@:30RI kick w/board descend to 200 pace went 1:20, 1:11, 1:04, :57
    50 EZ
    4x(:20fast VK + :40 EZ VK)
    50 EZ

    4x25@1:00 "drag race" from dead start at mid pool, AFAP to wall then cruise back
    50 EZ
    8x25@1:00 burst + cruise
    2x50 EZ
    4x(25 AFAP fly w/zoomers + 50 EZ free)@2:00 held :16 on the fly, stroke felt a little off on the rythm
    3x50 EZ

    Total 2100 yards
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  7. Still in recovery mode today added a little sprint at end

    by , October 16th, 2012 at 07:33 AM (Mixing it up this year)
    Still somewhat slow and sluggish today so I went with it and worked on some drills and yes even a little of that evil stroke.

    500 Free every 4th lap streamline kick on back

    200 scull drill w/snorkle
    200 free underwater recovery drill w/snorkle
    200 breast kick for a change of pace
    200 breast pull w/zoomers
    200 free kick w/zoomers

    5x100@1:30 free w/strapless paddles & bouy
    8x25@:45 burst + cruise

    2x(50 AFAP + 100 EZ free) round 1 50 free in :34 round 2 50 back in :42

    Total 2500 yards
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  8. Warm Down from meet this weekend

    by , October 15th, 2012 at 08:27 AM (Mixing it up this year)
    I'll admit it! After doing only 800 meters of warmup I did not warm up or down before or after any of my events. I did the HOT Shower warmup! So today is my day to actually warm down some. I still think I might need some more but another meet this coming weekend with the kids.

    500 broken
    500 free kick w/zoomers every 3rd lap fast
    8x25@1:00 shooters w/zoomers
    200 torque drill w/paddles, bouy & snorkle
    3x200@3:00 free w/paddles & bouy EASY!
    200 free kick w/zoomers
    300 free w/zoomers EZ

    Total 2500 yards
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  9. Great Meet..Lots of Fun and overall good times

    by , October 14th, 2012 at 08:19 PM (Mixing it up this year)
    Had a great time this weekend with my swim friends, teammates and son.

    Friday was the 1500 free which was my main focus for this meet. Went 22:27.84 which was over 20 seconds faster than last year. My 25 fly was not as good. The swim was good but the start with the fin in back was causing me to go to deep on the start. Had the say issue with the 50 free on sunday but by the 50 fly I just moved the fin all the way back and did my normal track start and lowe and behold I finally got a great start.

    The 800 today was 7 seconds slower than my split from the 1500. But both times were enought to break the Georgia state record.

    For an event I don't even train right now my 100 and 200 backstrokes were good.

    One more meet next weekend.
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  10. Testing the waters for tomorrows meet

    by , October 11th, 2012 at 07:29 AM (Mixing it up this year)
    My whole focus lately has been getting a good 1500 Free which is tomorrow. I know I am not as fast as when I swam with the kids team but I am still fairly fast for me.

    Todays workout was just an easy long and loose one but with one descend set that sure felt good. I thought I started out too fast but as I got into it I got much faster.

    1000 as 200 swim/200 pull/200 swim/200 kick/200 swim good kickouts on all turns
    500 kick w/zoomers
    5x100@2:00 as 50 back/50 free descend 1-5 went 1:43, 1:38, 1:34, 1:29, 1:25
    500 long and loose

    Total 2500 yards

    I am so ready to get down to Disney! Yes I am staying in the new Art of Animation Resort for this meet. And Saturday after the 200 fly I am heading to Hogwarts for some fun! Of course I will swim too!

    Updated October 11th, 2012 at 10:07 AM by Donna

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  11. Recovery and Race Specific stuff

    by , October 10th, 2012 at 08:33 AM (Mixing it up this year)
    Shoulders and elbows aching alittle this morning so did an easy workout and some dolphin kickouts.

    Saw a Hammer fizz in my office on the shelf so I used it today. I have to admit I am bad on nutrition and need to get better with it.

    1000 as 200 swim/200 pull/200 swim/200 kick/200 swim
    8x25 torque drill w/strapless paddles
    8x25 shooters w/monofin
    100 dolphin kick on back w/monofin
    5x50 from block good kickout and fly breakout +cruise
    400 free kick w/zoomers
    200 EZ

    total 2350 yards
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  12. Relaxed Distance Day

    by , October 9th, 2012 at 03:44 PM (Mixing it up this year)
    600 as 200 swim/200 kick/200 pull
    16x25@:45 shooters every 4th on back w/zoomers
    100 EZ

    5x200@3:00 Free w/strapless paddles & bouy descend 1-5 went 2:50, 2:47, 2:44, 2:40, 2:37

    500 kick w/zoomers every 3rd 25 fast

    broken 500 1-2-3-4-1-2-3-1-2-1 dolphin kick off every wall and turn minimum 7 meters

    Total 3100 yards
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  13. Easier Sprint day - suit malfunctions

    by , October 8th, 2012 at 07:31 AM (Mixing it up this year)
    Today I was battling with an old suit that just didn't fit right so I was too conscious of popping out of it to really attack any swims. For a 25 I was ok but a fifty coming off the wall forget it, had to adjust the suit.

    Oh well you do the best you can with what you have and this was my if I forgot my suit suit. I should never forget it again!

    Besides I do have the meet this weekend so this was ok.

    500 free
    6x(50 drill + 25 scull + 50 build)@:30RI
    50 EZ
    12x25@:30 finish with flip at the end
    100 EZ
    6x50@1:30 25 V-sit scull +:05 +25 burst fly + cruise free
    100 EZ

    6x50@1:30 free w/zoomers
    1=15 burst + cruise
    2=25 fast@100 pace + cruise
    3=35 fast@100 pace + cruise
    4=smooth DPS
    5=AFAP went 32 not happy but had to watch the turn and coming off the wall
    6=EZ

    300 EZ

    Total 2700 yards
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  14. BaBaBaBackstroke?

    by , October 5th, 2012 at 08:11 AM (Mixing it up this year)
    Yes today I threw in some Backstroke work for a change of pace. I needed some change from my normal Free/Fly routine. The left elbow held up great thru the workout.

    1000 as 400 swim/300 pull/200 kick/100 swim
    500 free kick w/zoomers every 3rd 25 fast
    5x200@4:00 back w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:00, 2:58, 2:46, 2:43, 2:34
    200 EZ

    total 2700 meters
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  15. Monofin Fun turns into Bicep Cramping

    by , October 4th, 2012 at 07:30 AM (Mixing it up this year)
    Played with the Monofin some today and I really enjoyed pushing myself to the limit. But now my right bicep is cramping badly, ouch...

    Did some fly with the monofin and it was great, the only problem I had was doing turns. It took me so long to get that monofin up on the wall to push off. Maybe I should do flip turns.

    1000 as 200 swim/200 pull/200 swim/200 kick/200 swim

    8x25@1:00 shooters w/monofin
    200 streamline kick on back w/monofin
    4x50@1:15 fly descend w/monofin went :37, :36, :33, :31
    200 streamline kick on back w/monofin
    2x100@3:00 fly w/monofin went 1:16 and 1:13
    this just felt so good even when I was tired

    200 EZ
    500 Free every 4th lap choice of drill

    total 2700 yards
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  16. Ahhhhh Recovery....Alias try to figure out my stroke

    by , October 3rd, 2012 at 09:48 AM (Mixing it up this year)
    I did the great comparison between right and left side today. Still significantly stronger on the left side that the right side but my right side has actually gotten weaker.

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

    The great experiment:
    10x50@1:15 w/paddles 1-5 right arm 6-10 left arm went 1:01, 1:01, 1:02, 1:03, 1:02, :56, :54, :55, :54, :54

    10x50@1:30 torque drill mixed it up to do both fly pull and free pull noting the difference in the right and left arm on the free

    6x50@1:30 as 25 Shooters w/zoomers +25 kick on back

    200 EZ

    Total 2500 yards
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  17. SPEED Work... Soooo TIred now....

    by , October 2nd, 2012 at 07:28 AM (Mixing it up this year)
    WOW. I haven't pushed that hard in a long while and I am floored now.

    500 Free
    4x50@1:15 descend to 100 pace went 41,39,38,36 this was not as good as it should have been but it was too early in the workout for me to get moving
    50 EZ
    8x25@:45 12.5 power kick and cruise to wall
    50 EZ

    8x50@1:30 perfect streamline UW kick to 12.5 + sprint to wall +25 EZ
    50 EZ
    8x(25 fast+50 EZ w/zoomers)@1:45 odds kick evens IM order on fast EZ free
    50 EZ

    4x(100 AFAP w/zoomers +150 EZ) @5:00
    R1=75+:10 break +25 went 1:06
    R2=50+:10 break +50 went 1:07
    R3= 25+:05 break +25+:05 break +25+:05 break +25 went 1:01
    R4=100 AFAP went 1:07
    That was it I have nothing left, it is in the pool.

    total 3100 yards
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  18. Modified Speed work today

    by , October 1st, 2012 at 09:32 AM (Mixing it up this year)
    Only had 1 hour today so really had to cut things short.

    500 Free
    8x25@:45 Shooters w/monofin just did not have the lung capacity to make it today
    50 EZ
    8x25@:45 burst + cruise, fast hands drill
    50 EZ

    3x(3x75)@2:00
    R1 as 25 fly@200 pace + 50 smooth :05 RI after 25, held :21's
    R2 as 25 shooters +50 smooth :10 RI
    R3 as 50 kick on back + 25 fast went fly breast fly
    325 EZ

    Total 2000 yards

    I did not realize I had used my legs so much with the breaststroke yesterday but breast hurt today.
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  19. Meet today went well

    by , September 30th, 2012 at 05:13 PM (Mixing it up this year)
    Since I was coaching I really didn't get a warmup only 300 yards and then a 200 breast. Have not swam it in years and still managed a 3:22.70. I haven't even trained it in almost a year. Just a few laps hear and there.

    NOT BAD!
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  20. meet today, it was ok

    by , September 29th, 2012 at 09:34 PM (Mixing it up this year)
    I had a 4 hour drive there and 2 hours into the drive I stopped at a rest stop and could not straighten up. My back was so locked up so I took Ibuprophen and used my tennis balls between my back and the seatback. I did manage to get someone looser.

    A good warm up then on to swims. I have to admit my 500 free was a comfortable pace and yes I could have gone faster but didn't want to. I just couldn't get excited about this meet today. I can just say I had fun and swam.
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