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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. Still a little sore but subsiding some

    by , October 5th, 2011 at 07:30 AM (Mixing it up this year)
    Maybe by this weekend I'll be ready to race in the COLD air.

    5x200@3:30 Free #2 pull #4 kick (didn't make interval here)
    500 Free kick w/fins every 3rd 25 fly
    5x100@1:30 w/paddles & bouy as 50 free/50 back
    10x50@1:05 Free w/snorkle as 25 kick/25 swim
    4x50 from block 20 yard sprints then easy free
    300 Free easy

    total 3000 yards
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  2. A second day of pain and just plain YUCK

    by , October 4th, 2011 at 07:25 AM (Mixing it up this year)
    My mind is not in anything right now. Too much garbage with insurance companies.

    All I can say is what next? And when will this junk be over.

    500 Free
    500 Free kick w/fins every 3rd 25 moderate
    10x100@2:00 Fly w/fins 25 rt arm/25 lt arm/25 kick/25 swim the swim felt off tempo
    4x[50@1:00 Free w/fins fast held 29's
    ....[200@4:00 Free w/fins easy

    Total 3000 yards
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  3. I could feel the weightlfting from Sunday...OUCH

    by , October 3rd, 2011 at 07:30 AM (Mixing it up this year)
    Did weightlifting yesterday and that just about ripped my arms for today. That is ok though since that is what I need to do to sprint. Have a meet this weekend with the kids and I will be doing the 50's Fr, Fl, and Bk and a 500 Free.

    Today was based on how I felt but I was fairly strong for being sore. Tomorrow will be deliberate sprint work.

    500 Free broken 1,2,3,4,1,1,2,3,1,2,1@:10R
    500 Free kick w/fins every 3rd 25 fast
    10x100@1:30 Free w/paddles & bouy went 1:24, 1:23, 1:23, 1:23, 1:22, 1:22, 1:23, 1:22, 1:22, 1:20
    10x50@1:15 Free w/snorkle 25 kick/25 swim focus on coordinating the kick (this is better for long course than short course)
    500 alt 100's odds free evens back each 100 was 50 swim/50 drill

    Total 3000 yards
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  4. Long Course Fridays

    by , September 30th, 2011 at 08:42 AM (Mixing it up this year)
    Great workout today even though it was hard to move. Just very tight from all the work I have been doing and the weightlifting.

    1000 Free broken 1,2,3,4,1,2,3,1,2,1@:10R
    500 Free kick w/fins moderate pace
    5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick on back/50 sprint went 3:36, 3:26, 3:24, 3:18, 3:10
    8x50@:15R Free w/snorkle 15 meters kick/20 meters hold kick but add arms/15 meters kick (purpose is to learn to kick while swimming free and coordinate it better)
    100 Free EASY

    Total 3000 meters
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  5. KICK IT UP! Not alot of yardage but...

    by , September 29th, 2011 at 07:26 AM (Mixing it up this year)
    My shoulders were sore from the weightlifting Tuesday and the tough swim yesterday. So I decided to give my arms a rest today.

    500 Free every 4th lap kick on back streamline
    5x100@2:30 Free as 25 rt arm/25 lt arm/25 kick on back/50 swim
    5x100@1:30 Free w/paddles & bouy
    500 Free kick w/fins as 25 easy/25 moderate/25 fast
    100 Free kick w/snorkle
    12x25@1:00 Free kick w/snorkle odds Fast evens easy on the fast ones went 29, 27, 26, 26, 25, 25
    100 Free EASY

    It is tough get much yardage in when you are a temporary slow kicker. Hopefully I will be much faster soon.

    Total 2500 yards
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  6. Just plain tired today

    by , September 28th, 2011 at 07:22 AM (Mixing it up this year)
    The water at the aquatic center was actually hot 82+ but at least the chemical balance was better today.

    Just could not get moving, but then I remembered I did weightlifting last night. That might just be it.

    5x200@3:30 Free with 6 beat kick
    500 Free w/fins every 3rd lap fast
    10x50@1:00 Fly w/fins as 25 skull drill/25 sprint
    5x100@1:30 w/paddles & bouy as 50 free/50back
    200 Free w/snorkle alt by 50 kick/6kicks then stroke
    300 Free easy

    Total 3000 yards
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  7. Venting frustrations today

    by , September 27th, 2011 at 07:32 AM (Mixing it up this year)
    Once again the pool was over chlorinated and I had cotton mouth midway thru but that is better than yesterday where it started on the first lap.

    Yesterday was so stressful with my daughters car accident (she is ok but not the car). Can I go back to being a kid and let someone else take care of me for a while?

    Since I am too old I decided to beat up the water today.

    500 Free
    500 Free kick w/fins every 3rd 25 fast

    main set free w/paddles & bouy
    200@3:00 Free (2:53)
    4x100@1:30 Free held 1:24's
    200@3:00 Free (2:47)
    4x100@1:25 Free held 1:20's
    200@3:00 Free (2:42)
    4x100@1:20 Free held 1:18's
    200 Free slow (3:05)

    100 Free kick streamline w/snorkle
    100 Free w/snorkle
    300 Free easy

    Total 3500 yards
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  8. Chemicals were way off

    by , September 26th, 2011 at 07:26 AM (Mixing it up this year)
    I knew I was in trouble the first lap when it was difficult to breath, then the cotton mouth came.
    Not a good day to do too much swimming.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd 25 fast
    200 Free Easy
    8x50 from dive 20 yard sprints rest easy alt fly/free actually did ok on these because I took plenty of rest
    2x200@3:30 Free w/paddles & bouy
    100 Free EASY

    Total 2500 yards
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  9. A long course srpint day???

    by , September 23rd, 2011 at 09:44 AM (Mixing it up this year)
    I had some company today. Jackie Wilkes swam with me and we both wanted to work sprints.

    1000 Free broken 1,2,3,4,1,2,3,1,2,1
    5x100@2:00 Free 35 meters easy/30 meters fast/35 meters easy
    200 Free kick w/fins easy recovery
    5x100@2:00 Free 35 meters easy/30 meters fast/35 meters easy
    300 Free kick w/fins easy recovery
    300 Free w/snorkle
    200 Free w/snorkle as 25 kick/25 swim easy

    Total 3000 meters
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  10. The SLUGGARDDDDD!

    by , September 22nd, 2011 at 07:34 AM (Mixing it up this year)
    Just a tiring day already and it has not even started yet.

    500 Free broken 1,2,3,4,1,2,3,1,2,1@:10R
    500 IM broken 1,2,3,4,1,2,3,1,2,1@:10R 1-fl 2-bk 3-br 4-fr
    500 Fly drill w/fins alt chest press/underwater recovery
    10x50 from dive 20 yard sprints alt fly/free
    free felt good, fly took longer to come around
    500 free w/snorkle as 100k/100sw/100k/100sw/50k/50sw
    Total 2500 yards
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  11. Fly day today

    by , September 21st, 2011 at 07:27 AM (Mixing it up this year)
    I just felt like doing some fly today.

    500 Free every 5th lap kick
    500 Free kick w/fins every 3rd lap fast
    10x50@1:00 Fly w/fins as 25 underwater recovery drill/25 strong swim
    5x200@3:00 Free w/paddles & bouy desc 1-5 went 2:51, 2:49, 2:44, 2:39, 2:31
    300 Free kick w/board
    4x100@:10R Fly drills w/fins choice

    Total 3200 yards
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  12. I'm sore now

    by , September 20th, 2011 at 07:23 AM (Mixing it up this year)
    A great workout today. Focus was on sprints but everything seemed to be alot faster.

    10x100@1:45 Free long & loose held 1:28's
    12x25@:45 Free kick keeping them all at :28 which for me is good my legs were burning
    200 Free kick w/fins easy
    500 Free w/fins catchup drill with hands at the hips not in front focusing on rotation
    10x50@1:00 Free sprint into and out of the walls (15 meters total sprint)
    200 Free pull w/board
    100 Free swim easy
    200 Free choice of drill

    Total 3000 yards
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  13. Reused a distance workout from convention

    by , September 19th, 2011 at 07:37 AM (Mixing it up this year)
    The pool was overflowing with water this morning. Several peoples shoes were floating away.

    Decided to redue one of the workouts from convention workout. Sort of.

    500 Free every 5th lap streamline kick on back
    10x50@1:00 Free with deep turn(my butt just floats to the surface)
    500 Free kick w/fins every 3rd 25 fast
    3x[3x100@1:30 Free w/paddles & bouy
    ....[300 Free w/paddles & bouy *Round 3 as warm down 100 swim/50 6 kicks then stroke

    Total 3300 yards
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  14. Busy at convention

    by , September 17th, 2011 at 06:01 AM (Mixing it up this year)
    Did the sprint workout Thursday and the Distance workout Friday. Taking today off.

    Can't remember exactly what we did but both workouts were great.
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  15. Made it thru the workout

    by , September 14th, 2011 at 07:30 AM (Mixing it up this year)
    Nothing special today but did need to do some fly.

    500 Free
    500 Fly kick w/fins streamline
    10x50@1:00 Fly drill w/fins 25 underwater recovery/25 skull drill yes I made these on a minute
    5x200@3:00 Free w/paddles & bouy
    5x100@:15R Free with easy arms and over kicking

    Total 3000 yards
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  16. Quite sore today

    by , September 13th, 2011 at 07:40 AM (Mixing it up this year)
    I guess I just have to remember what I have put myself thru with both the meet and the weightlifting. Patience is just not my strength.

    500 Free broken
    500 IM broken
    500 Free kick w/fins every 3rd 25 fast (no energy on this today)
    10x100@1:30 Free w/paddles & bouy held 1:22-23 did not feel strong
    200 free kick w/snorkle
    300 Free easy

    Total 3000 yards
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  17. A little tight from the weekend work

    by , September 12th, 2011 at 07:24 AM (Mixing it up this year)
    I probably could have warmed down better after the meet, but I had things to do. Wieghtlifting yesterday could also be a factor in why I felt tight.

    10x100@1:40 Free holding 1:30's
    6x50@1:10 Free w/snorkle 25 kick/25 swim
    500 Free kick w/fins every 3rd 25 fast
    400@6:00 Free w/paddles & bouy
    300@4:30 Free w/paddles & bouy
    200@3:00 Free w/paddles & bouy
    100@1:30 Free w/paddles & bouy
    4x50@1:30 from dive 20 yard sprints 30 yards easy
    100 Free EASY

    Total 3100 yards
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  18. It has been a long time in coming...A Good Meet!

    by , September 10th, 2011 at 09:25 PM (Mixing it up this year)
    No best times but for me this is the best I have done in the last few years. I actually felt fairly good too.

    Totals Yards at this Pentathlon were 2100yards.

    Started with the 100 Back in 1:19.26, 100 Breast in 1:32.50, 100 Fly in 1:24.68, 100 Free in 1:05.87 and 200 IM in 2:49.83.

    Good meet overall. YEAH! No shoulder, elbow or knee issues!!!!
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  19. Probably not the thing to do today

    by , September 9th, 2011 at 08:04 AM (Mixing it up this year)
    Anyone who follows this blog knows me and what Friday and Long Course bring out. I have a meet tomorrow and yes I still did the friday flyer workout.

    1000 Free broken 1,2,3,4,1,2,3,1,2,1
    500 Free kick w/fins every 3rd 25 fast
    5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 fast swim went 3:30, 3:29, 3:24, 3:16, 3:14
    4x50 from dive 15 meter sprints rest easy free

    Total 2700 meters
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  20. Wow then Ouch

    by , September 8th, 2011 at 07:32 AM (Mixing it up this year)
    This was a good workout but I don't back off when I should. My own fault and I will just nurse my neck today.

    500 Free every 3rd 25 streamline kick on back
    500 Free kick w/fins as 25easy/25moderate/25fast
    5x100@1:30 as 50 Free/50Back w/paddles & bouy held 1:25's WOW but this is also what pulled my neck muscle at #3 but still finished it with great times
    500 Breast kick w/brfins
    200 Breast pull
    200 Free kick w/fins
    200 Free choice of drills w/fins

    Total 2600 yards
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