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  1. Long and Easy

    by , September 11th, 2009 at 08:37 AM (Mixing it up this year)
    Long course and I was still tired from yesterday.

    10x100@2:30 Free 1/2pull/1/2kick
    500 Free kick w/fins every 3rd 25 sprint
    10x50@1:15 Fly w/fins odds skull drill, evens underwater recovery
    5x200@3:30 Free w/paddles & bouy last one in 3:00 and felt good.

    Decided to chat alittle on side of pool and get out.

    Total 3000 meters
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  2. I HATE ON-CALL!

    by , September 10th, 2009 at 08:37 AM (Mixing it up this year)
    After being paged every half hour from 1:30am on till morning. A system crash that we tried 3 times to bring back up finally came up during the middle of this mornings workout so workout was a little broken up.

    10x100@1:40 Free
    20x50@1:00 Fly w/fins
    1/2 hour off to bring up systems
    10x50@1:00 Fly kick w/fins
    12x25@:45 Fly w/fins & paddles
    10x50@:55 Free w/paddles & bouy
    200 Free EZ

    Total 3500 yards

    This evening I did the 10x100@1:40 Free with the kids.

    Total 1000 yards

    Updated September 10th, 2009 at 08:35 PM by Donna

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  3. Sprinting? Not too bad...

    by , September 9th, 2009 at 07:30 AM (Mixing it up this year)
    Today I tried to sprint alittle at the end of practice and did not do too badly. It is hard to get your time at the feet off a turn but it's close enough.

    5x100@1:45 Free
    10x50@:55 Free w/paddles & bouy build
    5x100@1:45 #1-4 Free #5 IM went 1:37 on IM
    10x50@1:00 Free 1/2pull/1/2kick
    5x100@1:45 #1 IM, #2-4 Free, #5 IM held 1:37 on IM's 1:25's on Free
    500 Free kick w/fins every 3rd 25 fast
    4x25@1:00 Free SPRINT w/turn was 17 after the feet
    200 Free EZ
    4x25@1:00 Free SPRINT w/turn was 17 after the feet
    200 Free EZ

    Total 3600 yards
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  4. Recovering from yard work

    by , September 8th, 2009 at 07:24 AM (Mixing it up this year)
    I have blisters on my hands, my biceps are aching and my back & neck muscles are sore. That is why I am a water creature!

    10x100@1:45 Free
    500 Free kick w/fins every 3rd 25 fast
    5x100@2:00 Fly w/fins as 50 swim/50 kick
    5x200@3:00 Free w/paddles & bouy descending went 2:49, 2:44, 2:42, 2:40, 2:37 not particularly strong
    8x25@:45 Free kick every 3rd fast
    500 Free as 25 drill/25 swim

    Total 3700 yards
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  5. Second Open Water Swim

    by , September 7th, 2009 at 12:32 PM (Mixing it up this year)
    Today I did my second open water swim with the River Rats. Since the pool was closed and the tide was right we swam 2 miles in the river today. It only took 40 minutes with the current and I did almost end up in the reeds once. Too close to the bank.

    Glad that I was able to arrange my on call schedule to be able to swim this.
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  6. Another Easy Saturday

    by , September 5th, 2009 at 04:24 PM (Mixing it up this year)
    We did the usual easy workout focus was on stroke work.

    5x100@1:45 Free
    40x25 Drills 10 of each stroke
    500 Free w/paddles & bouy every 3rd 25 back

    Total 2000 yards
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  7. The Freedom of Long Course....

    by , September 4th, 2009 at 09:36 AM (Mixing it up this year)
    Friday looks like it will be my distance day since we do long course every friday.

    400 Free
    300 Free w/paddles & bouy
    200 Free kick
    100 Free
    500 Free kick w/fins every 3rd 25 sprint
    5x100@:05R kick odds fly evens back
    3x400@7:00 Free w/paddles & bouy went 6:37, 6:15, 6:11
    300 Free EZ!

    Total 3500 meters
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  8. Winging it Today

    by , September 3rd, 2009 at 08:26 PM (Mixing it up this year)
    This was a make it up as you go day. I wanted to do some fly but not too stressful.

    5x200@3:30 Free
    40x25@:45 Fly #1-10 Skull drill, #11-20 underwater recovery, #21-30 one arm, #31-40 speed
    500 Free kick w/fins every 3rd 25 fast
    500 Free w/paddles & bouy every 3rd 25 breast
    5x100@1:45 Free as 50swim/50 over kick

    Total 3500 yards

    Did the first 1250 of this for evening workout then got out and coached.
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  9. Too much STRESS

    by , September 2nd, 2009 at 07:30 AM (Mixing it up this year)
    This was a stress reliever day for me. I hope everything will calm down, my father-in-law is coming down to help out.

    2x500@8:00 Free went 7:35, 7:31
    5x100@2:00 Back 1/2pull 1/2swim held 1:47's
    10x25@1:00 Back kick arms perpendicular
    5x100@2:00 Back held 1:43's
    10x25@:45 Free kick
    500 Free pull every 3rd 25 back
    10x50@:50 Free

    Total 3500 yards

    Tonight I started in on the back stoke and felt pretty strong.

    5x100@2:00 Back 1/2pull 1/2swim much stronger tonight
    10x25@1:00 Back kick arms perpendicular
    5x100@2:00 Back held 1:35, 1:35, 1:34, 1:35, 1:31
    10x25@:45 Free kick
    500 Free w/paddles & bouy every 3rd back almost lapped Sandra and Jennifer the old lady has still got it!
    turn work

    Total 2000 yards

    Updated September 2nd, 2009 at 07:55 PM by Donna

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  10. Had to push today

    by , September 1st, 2009 at 07:32 AM (Mixing it up this year)
    Just forced myself to go out of my comfort zone while swimming.

    10x50@:55 Free held 45's
    10x25@:40 Free kick every 3rd fast held 27's on fast ones
    10x50@:50 Free held 45's
    10x25@:40 Free kick every other fast held 27's on fast ones last one in 25
    10x50@:45 Free held 40's

    800 Free w/paddles & bouy EZ

    8x25@:45 Breast kick
    8x25@:45 Breast kick w/bouy
    4x25@:45 Breast
    5x50@1:15 Breast 1/2kick 1/2swim

    150 Free EZ

    Total 3700 yards
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  11. Lack of enregy

    by , August 31st, 2009 at 07:41 AM (Mixing it up this year)
    Even with a general lack of energy I managed a decent workout. Hopefully the appetite will pick up some this week. I know on the kick sets my legs were itchy after so I was getting the effort I needed even if the time didn't reflect that.

    20x50@:55 Free every 3rd 1/2pull 1/2kick
    10x25@:45 Free kick fast held 28's
    100 free fast for time 1:16 not terribly fast but ok for where I am now
    5x50@1:00 Free strong held 40's
    10x25@:45 Free kick fast held 27's
    14x100@1:30 Free w/paddles & bouy - held 1:22's on 1-3 then heart raced on 4 so had to slow down and rest 5-8 held 1:28's then 9-14 held 1:24's
    400 Free kick w/fins EZ

    Total 3650 Yards

    Started off the evening with the same warmup
    20x50@:55 Free every 3rd 1/2 pull 1/2 kick
    10x25@1:00 Free Kick FAST held 26's
    Total 1250 yards

    Updated August 31st, 2009 at 08:00 PM by Donna

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  12. Another Easy Saturday

    by , August 29th, 2009 at 01:21 PM (Mixing it up this year)
    With all the turmoil this week it is great to have a nice easy workout with the kids. David joined us for the first time and McKaylin just got out of the hospital 2 days ago but was ready to swim.

    500 Free EZ
    40x25 Drills 10 of each stroke
    500 Free for me it felt really strong

    Total 2000 yards

    Now I am off to find out where my husbands car was towed too so that I can get it back but most of these offices are closed till Monday. With all the knots in my stomach I have dropped 5 pounds in the last 3 days.

    Updated August 29th, 2009 at 03:54 PM by Donna

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  13. Mind numbing 500's

    by , August 28th, 2009 at 09:08 AM (Mixing it up this year)
    I am mentally numb, in total denial, physically exhausted and just here going thru the motions. Not in the mood to discuss the cause of all this just now but safe to say today was not a day to put in any effort.

    7x500 @ 10 #1,2,6 free #3,5 kick, #4 pull

    Total 3500 meters
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  14. Shoulders are sore but for the right reasons

    by , August 27th, 2009 at 07:32 AM (Mixing it up this year)
    My shoulders hurt after this one but for the right reasons and the right type of sore. Had to concentrate on form while doing these. I am starting to realize the biggest challenge for me is lung capacity.

    5x200@3:20 Free
    8x100@1:30 Free w/paddles & bouy held 1:24's
    12x50@:50 Free
    4x100@1:25 Free w/paddles & bouy held 1:20's
    8x50@1:00 Free kick w/fins easy
    5x100@1:20 Free what every equiptment you need to make it for me that was paddles & fins held 1:16's
    300 Free EASY!

    Total 4000 yards
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  15. Back to basics

    by , August 26th, 2009 at 11:16 AM (Mixing it up this year)
    I am starting to reuse my workouts from when I swam with the kids and coach Rick. I am feeling like I did back then, they are challenging and fun.

    8x50@:55 Free
    200@3:30 Free 1/2pull 1/2kick
    6x50@:55 Free as 25 build/25 drill choice
    3x100@2:00 Free 1/2pull 1/2kick
    5x50@:55 Free w/fins easy speed went 35, 34, 33, 32, 31 great descending
    750@15:00 w/paddles 5fr/1bk, 4fr/2bk, 3fr/3bk, 2fr/4bk, 1fr/5bk
    4x25@:45 Fly #1 fast #2-4 drill choice
    3x100@2:00 IM build each stroke
    4x25@:45 Back #1 fast #2-4 drill choice
    8x50@1:00 IM
    4x25@:45 Breast #1 fast #2-4 drill choice
    12x25@:40 IM work transitions
    500 Free alt by 100 swim/pull/kick

    Total 4000 yards

    This evening I joined Sandra for the workout.

    8x50@:55 Free
    200@3:30 Free 1/2pull 1/2kick
    6x50@:55 Free as 25 build/25 drill choice
    3x100@2:00 Free 1/2pull 1/2kick
    5x50@:55 Free w/fins easy speed went 35, 34, 33, 32, 31 great descending
    350 Free every 4th 25 back as warm down

    Total 1800 yards

    Updated November 26th, 2009 at 05:22 PM by Donna

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  16. Slightly easier.....or was it....

    by , August 25th, 2009 at 07:40 AM (Mixing it up this year)
    I figured I would do an easier workout today so I chose a sprint workout. I totally forgot the effort you put in is why you need the extra rest. Actually I need to work on my 50 and 100 Free this year, I want my 50 low 27 to high 26 and my 100 under 1 minute.

    The kids will keep me motivated for sure as they are starting to leave me behind.

    8x100@1:45 Free swim #3&6@2:00 1/2 pull 1/2 kick
    5x50@1:30 Free FAST went 36, 35, 35, 35, 35 for me that is fast in practice
    8x50@1:00 Free swim #3&6@1:15 1/2 pull 1/2 kick
    6x25@1:00 Free Fast held 16's from a push
    8x25@:40 Free EZ

    5x50@1:10 Free right arm only held 1 minute
    3x100@1:45 Free w/paddles & bouy
    5x50@1:10 Free left arm only held 55's this arm is much stronger

    3x100@1:45 Free kick w/fins
    2x200@3:00 Free w/paddles & bouy descend went 2:51, 2:35
    200 Free EZ warm down

    Total 3500 yards

    Updated August 25th, 2009 at 10:09 AM by Donna

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  17. Back to normal but conscious of stroke mechanics

    by , August 24th, 2009 at 07:42 AM (Mixing it up this year)
    I am trying to stay focused on stroke mechanics as I turn the volume back up. Right shoulder did well this morning but I did not push much with the paddles, just kept it easy. This first set was done with no breaks between the swims.

    3x200@3:30 Free
    5x100@1:35 Free
    8x50@:45 Free
    2x200@3:10 Free
    3x100@1:30 Free
    1x200@3:00 Free

    8x100@1:45 Free w/paddles & board EZ
    8x25@:40 Free every 3rd FAST my fast felt really slow at :17
    8x100@2:00 Free w/paddles last 25 kick on back
    3x200@:10R Free w/fins #1 kick, #2-3 swim EZ arms

    Total 4800 yards

    Swam part of this workout again this evening. Actually swam faster this evening than this morning but I was also drafting off Sandra(11). This is the first time she has actually kept ahead of me for an entire set. I can't wait to see how she does in her next meet.

    Total of 2200 yards

    Updated November 26th, 2009 at 05:24 PM by Donna

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  18. Testing the shoulder a little

    by , August 22nd, 2009 at 05:23 PM (Mixing it up this year)
    I decided to try alittle Fly and Back just to make sure nothing hurts and the shoulder seemed fine. Due to one of my swimmers being alittle under the weather we opted for our normal drill workouts.

    40x25 Free drills
    500 Free
    5x100 Free pull w/bouy
    200 testing my shoulders

    Total 2200 yards
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  19. Shoulder is better today but still not going to tempt fate

    by , August 21st, 2009 at 09:54 AM (Mixing it up this year)
    Another just easy workout to keep the shoulder moving but nothing stressful.

    1000 Free as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd 25 SPRINT
    5x100 @ :15R Fly w/fins on back
    5x100 @ :10R Free drill w/fins and lots of kick
    500 Free felt strong and good

    Total 3000 meters

    I will be swimming the warmup with the kids today so just went easy this morning. Seemed like a number of the tri's mensioned an open water swim this weekend on Sunday. I want to do it but also am playing it somewhat safe this time around. We shall see 3.5 miles on sunday if I am up for it.

    The evening workout was only 1000 yards since we had storms that kept us out of the pool the rest of the night

    Updated August 22nd, 2009 at 05:21 PM by Donna

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  20. Nice and Easy for a few days

    by , August 20th, 2009 at 08:57 AM (Mixing it up this year)
    Did not want to push to hard today, just nice and loose swimming to keep my feel.

    400, 300, 200, 100 @ :15R Free
    500 Free kick w/fins moderate pace
    5x100@:05R Fly drills w/fins #1 chest press arms at side, #2 chest press arms in front, #3 front skull, #4 fly kick on side, #5 fly kick on back

    5x100@1:45 Free w/fins use the legs let the arms just go thru the motions, held 1:19's
    500 Free kick w/fins easy

    Total 3000 yards
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