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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. Not good for a Monday

    by , May 16th, 2011 at 08:34 AM (Mixing it up this year)
    Usually on Mondays I am refreshed but not today for some reason.

    400 Free
    6x100@2:00 stroke 1/2 drill 1/2 swim did FLY w/fins 25 rt arm/25 lt arm/50 swim
    this may be why I had problems with the next set just making the interval
    2x[2x200@3:15 Free w/paddles & bouy
    ....[3x200@4:00 Free try to hold pace not good on this one
    200 Free EASY

    Total 3200 meters
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  2. A good workout even with the hot water

    by , May 14th, 2011 at 03:19 PM (Mixing it up this year)
    This was much hotter than I am used to at the CCAC.

    500 Free broken 1,2,3,4,1,2,3,1,2,1
    15x100 Free w/paddles & bouy #1-5@1:35, #6-9@1:30, #10-12@@1:15 made them all even the 1:15 YEAH!!!
    500 Free kick w/fins every 3rd 25 fast
    10x25 drills fly

    Total 2750 yards
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  3. Long Course Season is HERE!!!!!

    by , May 13th, 2011 at 08:54 AM (Mixing it up this year)
    No more short course except on the weekends at the Y.

    Even though I am hurting from yesterday I did my favorite workout today.

    50,100.150,200@:10R Free
    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 swim started slow but got my speed at the end
    8x100@1:45 Free w/paddles & bouy
    200 Free EASY

    Total 3000 meters
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  4. Last day of Short Course at the CCAC!

    by , May 12th, 2011 at 08:45 AM (Mixing it up this year)
    YEAH!!!! Long Course season is OPEN!

    Today was a good back stroke workout. Wow.

    400, 300, 200, 100@:10R Free no clock yet
    500 Back kick w/fins

    4x[1x100@1:45 Back
    ....[2x50@1:00 Back
    ....[4x25@:30 Back

    4x25@:45 Back kick fashion model
    4x25@:40 Double arm Back
    4x25@:40 Back alt rt arm/lt arm by 25
    2x50@1:00 Back SPRINT went :43 on both

    400 Free easy

    Total 3500 yards
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  5. Took a while to loosen up today

    by , May 11th, 2011 at 08:29 AM (Mixing it up this year)
    It took more than the 500 warm up to get loose today. Some days that is just how it goes and this was one of my longer workouts today.

    500 Free
    10x100@1:45 Free hold pace every 3rd fast went 1:30, 1:30, 1:27, 1:28, 1:28, 1:25, 1:28, 1:27, 1:25, 1:29
    10x100@1:30 Free w/paddles & bouy good pace went 1:22, 1:22, 1:22, 1:20, 1:20, 1:20, 1:20, 1:19, 1:17, 1:17
    10x100@1:45 Free hold pace every 3rd fast went 1:27, 1:27, 1:21, 1:25, 1:24, 1:20, 1:22, 1:23, 1:19, 1:20
    500 Free easy every 3rd 25 drill

    Total 4000 yards
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  6. Moving fairly well today

    by , May 10th, 2011 at 08:25 AM (Mixing it up this year)
    The pool was FREEZING for the first 200 but that is ok. I would rather have it that way than HOT any day.

    400 Free
    4x100@2:00 IM drill
    4x150@2:30 as 100 Free & 50 Stroke I did odds fly evens back
    4x150@2:45 as 100 Stroke & 50 Free I did Back on these
    4x150@2:30 Free w/paddles & bouy descend 1-4 went 2:15, 2:10, 2:05, 2:00
    4x150@2:45 Free kick w/fins descend 1-4 went 2:30, 2:20, 2:11, 2:05
    300 Free easy

    Total 3500 yards
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  7. Just couldn't make the last 2 rounds

    by , May 9th, 2011 at 08:52 AM (Mixing it up this year)
    Tried a workout that I knew would be tough at the end but had to modify the interval since I just could not make it.

    400 Free
    4x25@:40 Free Fist drill
    4x25@:40 Free right arm
    4x25@:40 Free left arm
    4x25@:30 Free

    4x50@1:10 Free
    4x50@1:05 Free
    4x50@1:00 Free
    4x50@:55 Free
    4x50@:50 Free
    4x50@:45 Free
    4x50@:40 Free this is where I lost it and did these last 2 rounds on :45
    4x50@:35 Free

    300 Free kick w/fins
    300 Free pull breath every 5 strokes
    400 Free easy

    Total 3400 yards
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  8. No kids today

    by , May 7th, 2011 at 03:35 PM (Mixing it up this year)
    Actually got a descent workout in and did not have to coach this morning.

    10x100@1:45 Free
    500 Breast kick w/brfins
    500 Breast drills about 300 with the br fins
    20x25 Fly drils w/fins last 4 swim
    500 Free every 3rd 25 free kick

    Total 3000 yards
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  9. The Friday Flyer Returns

    by , May 6th, 2011 at 09:45 AM (Mixing it up this year)
    Really pushed thru this set.

    1000 Free broken 1,2,3,4,1,2,3,1,2,1
    3x[1x200@4:00 Fly kick on back w/fins
    ....[2x100@2:00 Fly as 50 rt arm/50 lt arm w/fins
    ....[4x50@1:00 Fly
    200 Free kick w/fins easy
    3x200@:10R Free EASY

    Total 3600 meters
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  10. Evil Stroke day today

    by , May 5th, 2011 at 08:17 AM (Mixing it up this year)
    Yes I did Breaststroke today and I am not even planning to swim it any time soon.

    10x100@1:45 Free first 2 were in 1:45 just couldn't get moving
    500 Breast kick w/brfins
    10x50@1:00 Breast pull w/fins
    10x50@1:00 odds Breast evens Free
    500 Free every 3rd 25 Breast kick

    Total 3000 yards
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  11. Gave my legs a day off

    by , May 4th, 2011 at 08:32 AM (Mixing it up this year)
    Today was a distance day and it felt good.

    400 Free
    4x400@6:00 Free w/paddles & bouy desc 1-4 went 5:42, 5:40, 5:37, 5:30
    500 Free kick w/fins as 25easy/25mod/25fast
    5x200@:300 Free w/paddles & bouy desc 1-5 went 2:50, 2:48, 2:45, 2:41, 2:35
    300 Free EASY

    Total 3800 yards most I have done since first day of Y Nationals
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  12. I am determined to be able to sprint and that means KICK!

    by , May 3rd, 2011 at 08:31 AM (Mixing it up this year)
    I am once again working on my kick without the aid of the fins. Maybe by August I will be able to sprint again.

    10x100@1:45 Free took a while to loosen up my back
    5x100@1:45 Free to Back 4f, 3f/1b, 2f/2b, 1f/3b, 4b I can probably drop this interval next time to 1:40
    200 Back kick felt like it took forever but it was about 7 minutes not good
    5x100@1:30 as 50Free/50Back w/paddles held 1:27's
    100 double arm back
    100 back 10 kicks then stroke
    100 back underwater recover alternate sides by 25
    500 Free w/snorkle every 3rd 25 kick

    Total 3000 yards
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  13. After yesterdays dismall showing in the 50 free ...

    by , May 2nd, 2011 at 08:29 AM (Mixing it up this year)
    I just felt a need to do this particular workout and will try to do it every other week.

    500 Free
    5x50@1:00 Free rt arm only w/paddle just missed interval on last 2
    8x25@:45 Free kick every 3rd FAST went 27's on the fast ones 35's on the easy
    5x50@1:00 Free lt arm only w/paddle made interval with 5 seconds to spare
    8x25@:45 Free kick every other FASY went 27, 28, 28, 28
    5x50@1:00 Free paddle on rt hand 4 kicks on the paddle arm
    8x25@:45 Free kick all FAST went 27, 27, 28, 28, 28, 27, 28, 27
    5x50@:1:00 Free paddle on lt hand 4 kicks on the paddle arm
    6x100@1:45 Free w/paddles & snorkle maintain 4 beat kick
    300 Free easy but maintain 4 beat kick

    Total 3000 yards
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  14. Not one of my better meet days but this is ok

    by , May 1st, 2011 at 05:40 PM (Mixing it up this year)
    Did a horrid time in the 50 Free today adding 4 seconds and the 200 Free was not good either. I am ok with it since I have to take ibuprofen most of the day.

    The kids did great and that is what matters.
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  15. 1st day of LCM Meet

    by , April 30th, 2011 at 11:01 PM (Mixing it up this year)
    Dropped 4 seconds in my 50 Back went 43.41and actually placed 3rd in the 15&Over age group. In the 50 Fly I was not as lucky went 39.46 off by 2 seconds for another 3rd place. Finished the meet with the 400 Free which was ok with a 5:57.70 about 10 seconds off placing 7th.

    As kids meets go on I get more tired from coaching and yelling.

    Tomorrow I have the 50 and 200 Free only. The 50 is first.
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  16. Long Course Friday Yes I did FLY again

    by , April 29th, 2011 at 09:08 AM (Mixing it up this year)
    Back loosening day as normal on Fridays. The total lack of yardage is mind boggling for me but I have a meet this weekend and want to sprint well.

    500 Free
    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 swim went 3:32, 3:32, 3:32, 3:28, 3:18
    6x50 from dive sprint to 15 meter mark then easy free
    200 Free pull easy

    Total 2500 meters
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  17. Sprint day but I just couldn't Sprint

    by , April 28th, 2011 at 09:00 AM (Mixing it up this year)
    I felt too slow today during my sprint set. The worse I felt I still maintained the same times.

    400 Free
    8x25@:45 Free Kick #1,2,4,5,7,8 Fast 3,6 slow
    4x25@:30 Fist Drill
    4x25@:30 Free Rt arm only
    4x25@:30 Free Lt arm only
    4x25@:30 Free desc stroke count
    8x25@:45 Free kick #3 & 6 fast all others slow
    6x50 from dive 12.5 yards fast 37.5 yards slow
    4x50@3:00 Free SPRINT went :37, :34, :34, :34 felt too slow here
    400 Free alt 50 catchup drill/50 swim

    Total 2100 yards

    This low yardage is mentally skrewing with me.
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  18. Big mental challenge today

    by , April 27th, 2011 at 09:18 AM (Mixing it up this year)
    It is hard for me to do sprint days because I have had the distance mentality for so long. Doing less than 3000 yards is unheard of for me unless I am in taper mode and even then I was still at 3000.

    400 Free
    5x[100@2:30 Choice Drill
    ....[100@2:00 Choice moderate
    ....[100@2:00 Choice fast break at 50 for :10R
    R#1 Fly went :46, :46, R#2 Back went :44, :44, R#3 Free went 37, 39, R#4 Back went :43, :41, R#5 Free went 37, 37
    4x50 from dive 12.5 fast rest easy
    8x25@:45 kick #3 &6 sprint
    4x100@:10R easy free

    Total 2700 yards
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  19. Bad morning almost fell on deck

    by , April 26th, 2011 at 08:39 AM (Mixing it up this year)
    My back was really bad this morning and my left leg almost gave way when something shifted in my hips.

    Once I got in the pool I made one minor modification in sets and everything went great! WATER IS AMAZING! Why can't I just live in the water all of the time.

    400 Free really slow and the turns were bad
    300 Fly drill alternate rt arm/lt arm each lap over do the undulation here to loosen back up
    The AMAZING SET THAT FIXES ME!
    2x400@:6:16 Free pull negative split each 200 :05 Rest in between went 2:53, 2:40 on the first and 2:51, 2:39 on the second
    2x200@3:10 Free pull negative split each 100 :05 Rest in between went 1:24 and 1:21 then 1:22, 1:19
    4x100@1:40 Free pull negative split each 50 :05Rest between went :44 &:41, :44 &:40, :43 &:39, :39 & :37
    8x50@:50 Free desc 1-4 and 5-9 went :44, :44, :41, :39, :42, :40, :39, :37
    300@10:00 Free kick alternate 50 fast/50 easy I am a slow kicker
    400 Free warm down
    100 Fly 1 arm drill

    Total 3500 yards
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  20. A nice change of pace

    by , April 25th, 2011 at 08:29 AM (Mixing it up this year)
    One thing I always find helpful is workouts on laminated index cards. Great for the pool.

    500 Free
    4x25@:45 Fly kick on back surprised myself by making them
    4x25@:45 Fly/Free by 12.5 yards
    4x25@:45 Fly 2rt arm/2lt arm/2full stroke
    4x25@:45 Fly
    4x[100@2:00 Fly as 25 rt arm/25 lt arm/25 2r-2l-2s/25 swim
    ....[50@1:00 Back
    ....[50@1:00 Breast
    ....[50@1:00 Back
    ....[50@1:00 Breast
    ....[100@2:00 Free
    200 Free kick w/board
    300 Free every 3rd 25 catch up drill

    Total 3000 yards
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