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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. Did get some sleep last night just didn't want to get up

    by , September 1st, 2011 at 07:30 AM (Mixing it up this year)
    I was 15 minutes late this morning so only had 1 hour to swim. That is ok, most days I don't start on time either.

    5x200@3:00 Free w/paddles & bouy I know not a good warm up but wanted to get the first 1000 in in 15 minutes
    500 Free kick w/fins every 3rd 25 fast
    10x50 from dive IM order SPRINT 20 yards then easy free last 2 fly and free, almost pulled my back on the second backstroke start
    4x50@:10R free 25kick/25swim w/snorkle
    300 Free easy

    Total 2500 yards
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  2. Trying to sprint when tired...hummm

    by , August 31st, 2011 at 07:28 AM (Mixing it up this year)
    I don't know that this worked but did try to force myself to sprint today even though I did not have the energy for it.

    It is so easy for me to go into distance mode but I know I need to work the sprints more and do less yardage but more quality yardage.

    10x100 Free #1-4@1:45 #5-7@1:40 #8-9@1:35 #10@1:30 held between 1:27-30's on all that was actually not bad for me
    8x25@:45 Free kick w/snorkle work the legs here
    6x50 Free from a dive 20 yard sprints rest easy
    500 Free kick w/fins every 3rd 25 fast
    2x[1x50@1:00 Free SPRINT
    ....[1x200@4:00 Free EASY
    went :34 on the 50's the second one felt better than the first but both were the same time. YUCK!

    Total 2500 yards
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  3. Very little if any sleep last night

    by , August 30th, 2011 at 07:24 AM (Mixing it up this year)
    My mind would not just let things go so after 6 hours of laying in bed I went to swim.... Slow...

    500 Free broken 1,2,3,4,1,2,3,1,2,1
    500 Free kick w/fins every 3rd 25 fly
    8x25@:45 Fly w/paddles & fins
    200 Fly drill chest press w/fins
    200 Fly drill alt rt arm/lt arm by 25 w/fins
    200 Fly drill underwater recovery w/fins
    200 Fly kick w/fins on back work the abs!
    500 Free w/snorkle alt by 100 swim/kick

    Total 2500 yards
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  4. What a boost today

    by , August 29th, 2011 at 07:27 AM (Mixing it up this year)
    My kick is usually not good but today I managed to kick faster than one of the usual swimmers who is next to me. YEAH!!!

    1000 Free as by 200 swim/pull/swim/kick/swim
    5x50@1:10 Free w/snorkle as 25 kick/25 swim
    50,100,150,200@1:00/50 base Free w/paddles & bouy
    5x50@1:00 Free w/snorkle as 25 kick/25 swim
    5x100@1:30 Free w/paddles and bouy holding 1:20's
    300 Free kick
    200 Free swim emphasis on the kick

    Total 3000 yards
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  5. Another descent day

    by , August 26th, 2011 at 09:39 AM (Mixing it up this year)
    I am enjoying actually swimming faster. Wish I didn't have to go thru the slow days.

    5x200@4:00 Free got faster as I went 3:45, 3:40, 3:33, 3:29, 3:20
    500 free w/fins evry 3rd 25 fast
    10x100@1:45 Free w/paddles & bouy holding 1:35's
    4x50@1:10 Free w/snorkle 15 meter kick then add arms
    300 Free w/snorkle easy

    total 3000 meters
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  6. That evil stroke was back....

    by , August 25th, 2011 at 07:26 AM (Mixing it up this year)
    I figured out today that without a good kick this will never be a good stroke for me, if I could use fins and a fly kick PERFECT!

    I actually felt fairly strong today. I think this week is just a better week for me.

    500 Free every 3rd lap breast skull
    500 Breast kick w/brfins
    10x50@1:00 Breast pull w/fins get the dolphin motion into it
    8x100@1:30 Free w/paddles & bouy strong
    8x25@:45 Breast put it all together and glide!!!
    200 Free w/snorkle as 25 kick/25 swim
    300 Free EASY

    Total 3000 yards
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  7. Used my kids test set as my warmup

    by , August 24th, 2011 at 07:30 AM (Mixing it up this year)
    Had the bad back to contend with this morning but other than that I felt really strong for once.

    It is for that reason I changed up my usual easy warmup for the test set I gave the kids I coach.

    10x100 Free #1-4@1:45, #5-7@1:40, #8-9@1:35, #10@1:30 went 1:33, 1:31, 1:30, 1:27, 1:25, 1:25, 1:25, 1:25, 1:25, 1:20 not too shabby for warmup
    500 Free kick w/fins every 3rd 25 fast
    10x50@1:00 Fly drill w/fins as 25 skull/25 stone skipper
    5x200@3:30 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 swim strong
    4x50@1:00 Free w/snorkle 15 meter kick then add arms. This is still challenging for me to get coordinated on.
    3x100@:15R Free EASY

    Total 3500 yards
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  8. A little bit of this and a little bit of that

    by , August 23rd, 2011 at 07:35 AM (Mixing it up this year)
    This was a weird workout I came up with as I went, based on how I was feeling and just plain forcing myself to do it.

    10x100@1:45 Free
    8x25@1:00 Free kick w/snorkle FAST got better as I went along went 33, 31, 30, 29, 28, 27, 27, 26
    500 Free kick w/fins moderate pace every 3rd 25 fly kick
    8x25@:45 Fly w/paddles & fins good technique
    200 Free w/paddles & bouy
    100 Free sprint for time 1:15 STUNK just felt horrid
    2x200@3:30 Free w/paddles & bouy
    4x50@1:00 Free #1 & 4 sprint for time went 34 and 36 felt better on the first one but died on the second one
    200 Free EASY

    Total 3000 yards
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  9. Interuptions but good ones

    by , August 22nd, 2011 at 07:25 AM (Mixing it up this year)
    Shortened my workout today to handle some paperwork for my kids team and to chat with Bill. Should be a great season this year.

    5x100@:10R Free pull to kick
    10x100 Free w/paddles & bouy #1-4@1:30, #5-7@1:25, #8-9@1:20, #10@1:15 made all but the last one. That one I didn't even make the 1:20 either. I need to build back up to this set.
    500 Free kick w/fins every 3rd fast
    6x50@1:00 Free w/snorkle kick for the 1st 15 meters then add the arms
    200 Free easy

    Total 2500 yards
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  10. Relaxing workout in 85 degree water

    by , August 20th, 2011 at 03:18 PM (Mixing it up this year)
    Had a quiet workout today. No company or kids joining me.

    5x100@1:45 Free
    500 Free kick w/fins every 3rd 25 fast
    10x50@1:10 Fly drills w/fins as 25 skull/25 stone skipper
    8x25@1:00 Free w/snorkle 12.5 kick fast/12.5 swim fast
    400 Free easy

    Total 2100 yards
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  11. Chiropractor today! YEAH!!!

    by , August 19th, 2011 at 09:10 AM (Mixing it up this year)
    Appointment is at 2 pm, I really need this. This morning was actually very good.

    500 Free
    500 Free kick w/fins every 3rd 25 sprint
    10x100@1:45 free w/paddles & bouy
    8x25@:45 free kick fast
    8x50@:15R free sprint kick to 15 meter mark then add arms
    400 Free easy 200 w/4 beat kick 200 w/ 6 beat kick

    Total 3000 meters
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  12. Waiting for a chiropractic appointment

    by , August 18th, 2011 at 07:22 AM (Mixing it up this year)
    The chiropractor finally can work me into the schedule at 2pm tomorrow. YEAH!!!!! Good bye back pain!

    This was an unusual practice, the 2 strokes I have been avoiding this past summer breast and back.

    500 Free broken 4,3,2,1,3,2,1,2,1,1@:10R
    300 Breast kick w/brfins
    200 Breast w/brfins
    10x50@1:00 Breast pull w/paddles & fins
    500 Back kick w/fins alt by 100 streamline/fashion model
    4x200@3:30 as 100 Free/100 Back pull w/paddles & bouy
    200 Free easy w/snorkle

    Total 3000 yards
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  13. Lower back just plain hurt!

    by , August 17th, 2011 at 07:24 AM (Mixing it up this year)
    Another bad back day but I managed to salvage a good practice today.

    10x50@1:00 Free
    500 Fly kick w/fins alt 100 streamline on back/100 on side
    8x25@:45 Fly w/paddles & fins fast w/good form
    500 Free kick w/fins every 3rd 25 fast
    4x[200@4:00 Free easy recovery
    ....[50@1:00 Free SPRINT went :34, :33, :34, :33
    300 Free easy recovery

    Total 3000 yards
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  14. A decent workout

    by , August 16th, 2011 at 07:33 AM (Mixing it up this year)
    I just don't recover like I used to. This getting old stinks.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd fast
    5x200@3:00 Free w/paddles & bouy descend went 2:55, 2:51, 2:47, 2:43, 2:39
    3x[100 Free w/snorkle
    ....[50 Free kick w/snorkle
    50 Free easy

    Total 3000 yards
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  15. A preseason sprint workout

    by , August 15th, 2011 at 08:21 AM (Mixing it up this year)
    I am going to sacrifice yardage for speed this year.

    10x100@1:45 Free
    5x100@2:00 Free kick w/fins
    5x100@2:00 Breast pull w/fins
    5x100@2:00 Free desc w/fins went 1:14, 1:11, 1:10, 1:09, 1:03
    2x200@4:00 free kick w/fins
    200 free easy

    Total 3100 yards
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  16. Another slow day

    by , August 13th, 2011 at 02:54 PM (Mixing it up this year)
    Just another easy day. Was unable to get a chiropractic appointment Friday so having to suffer. I did decide to do some fly to see if that would help and it did somewhat until my right hip is back in place I will have to deal with this.

    500 Free broken
    5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50kick/50 swim strong
    500 Free kick w/fins broken

    Total 2000 yards
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  17. Starting to feel like I am recovering alittle

    by , August 12th, 2011 at 08:10 AM (Mixing it up this year)
    This week I have been hurting not only from the drive back from Auburn but the fact I never recovered from the 1500 Free the first day of the meet.

    5x100@:2:00 Free
    500 Free w/fins every 3rd25 FAST
    5x100@1:45 Free w/paddles & bouy
    10x50 Free w/snorkle kick offs to 15 meter mark then swim

    Total 2000 meters
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  18. Had to work last night so I am tired

    by , August 11th, 2011 at 07:21 AM (Mixing it up this year)
    Got in late due to over sleeping so had to cut the workout short.

    10x50@1:00 Free
    5x100@1:30 Free w/paddles & bouy
    500 Free kick every 3rd 25 fly kick w/fins
    5x100@1:45 Free w/snorkle
    300 Breast kick w/brfins
    200 Free easy and experimented with bad stroke form versus good form so that I can demonstrate the difference to my new swimmers.

    It is hard to do my strokes that incorrectly, dropping elbows and head held high with low hips. It actually hurt to do it wrong.

    Total 2500 yards
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  19. An oldie and a goodie

    by , August 10th, 2011 at 07:37 AM (Mixing it up this year)
    this is a workout I love to help me with getting my kick back.

    500 Free broken 1,2,3,4,1,2,3,1,2,1
    5x50@1:00 free right arm only w/paddle breath on left just barely made this
    8x25@:45 free kick #3&6 fast
    5x50@1:00 free left arm only w/paddle breath on right had 8 seconds to spare on these this is apparently my much stronger arm
    8x25@:45 free kick #2,4,6&8 Fast
    5x50@1:00 Free paddle on right arm 4 kicks on paddle hand
    8x25@:45 Free kick FAST
    5x50@1:00 Free paddle on left arm 4 kicks on the paddle hand
    500 free w/snorkle & paddles
    100 Free easy

    Total 2700 yards
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  20. Still hurting and still swimming

    by , August 9th, 2011 at 07:32 AM (Mixing it up this year)
    It will get better but I won't use the Ibuprophen this time. Keep it natural. Also had to get gas this morning which made me late.

    500 Free
    8x25@1:00 Free kick fast w/snorkle
    500 Free kick w/fins every 3rd 25 fast
    10x50@1:15 Fly drils as 25 chest press/25 skull
    8x100@1:30 Free w/paddles & bouy held 1:23-5 not bad
    200 Free easy arms over kick

    Total 2700 yards
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