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  1. Saturday - 12/6 (Fun Day)

    by , December 6th, 2008 at 02:16 PM (Mixing it up this year)
    Today the place I usually swim at had a meet so I swam at the YMCA I coach at.

    Sandra(age 10) and I swam a 2500 yard workout together. It was a relatively easy workout so I tried to use it as a sprint opportunity. Sandra picked out the workout for today from a batch of workouts I provided for her when she swims on her own.

    10x50 @ 1:00 Free nice and long

    3x[100 @ 2:30 IM held 1:30's
    [4x25 @ :45 Free Kick
    [2x50 @ 1:15 choice non free round 1 fly, 2 back, 3 breast

    8x25 @ :45 drill did mostly fly drills - chest press, 1 arm, 3-3-3, breast 3 second pause
    200 free kick

    5x100 @ 2:30 IM held 1:30 with the last in 1:24
    200 EZ free

    Sandra kept up beautifully. I can't wait to see her swim her next meet. She is a real go getter and should have some fantastic time drops this year, provided we can keep the goggles on during the start. That is the focus for next week.

    Some of the other swimmers were there working on their strokes with one of the guards who runs a Saturday stroke clinic. Today they worked on Fly.
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  2. Friday 12/5 - Kick Day (not my strong suit)

    by , December 5th, 2008 at 07:59 AM (Mixing it up this year)
    Today was kick day for me. I am still learning to kick more efficiently and stronger.

    5x50 @ :55 Free
    200 @ 4:00 Free 1/2 Pull 1/2 Kick
    5x50 @ :55 Free with right paddle 4 kicks on the paddle hand
    3x100 @ 2:00 Free 1/2 pull 1/2 kick
    5x50 @ :55 Free with left paddle 4 kicks on the paddle hand
    8x50 @ 1:00 Free 1/2 pull 1/2 kick
    5x50 @ :55 Free use the kick instead of dragging legs like normal
    20x100 @ 1:45 Free with kick every 3rd IM first 1/2 with paddles second 1/2 without
    100 EZ

    Total 4000 yards

    Not a particularly strong day but on the 20x100 had to think about coordinating the pull and kick together once I took the paddles off. This is normally an issue for me and is why I chose this workout for today.
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  3. Thursday - 12/4 Back, Back , Backstroke

    by , December 4th, 2008 at 07:44 AM (Mixing it up this year)
    Woke up during the night with a severe ache in my right bicep. Massaged it and went back to sleep and was fine in the morning.

    Warmup
    2x500 @ 8:00 Free

    5x100 @ 2:00 Back pull with paddles and board
    10x25 @ 1:00 Back Kick arms perpendicular
    5x100 @ 2:00 Back held 1:40 or better
    10x25 @ :45 Free kick
    500 @ 10:00 Free every 3rd back with paddles & board
    10x50 @ :50 Free held :40's

    Total 3500 yards

    have not done much backstroke recently so I figured it would be a good day to do it.
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  4. Wednesday - 12/3 (SPRINT DAY! - don't laugh)

    by , December 3rd, 2008 at 07:49 AM (Mixing it up this year)
    Sprint day - that is something I only just learned how to do again. It is hard to get moving when you pace so well.

    Warm Up
    8x100 @ 1:45 Free every 3rd @ 2:00 1/2 pull 1/2 kick

    5x50 @ 1:30 Free SPRINT from a push :36, :36, :35, :35, :36 don't laugh for me this is fast
    8x50 @ 1:00 Free every 3rd @ 1:15 1/2 pull 1/2 kick
    6x25 @ 1:00 Free SPRINT from a push :16, :16, :15, :15, :15, :15
    8x25 @ :45 Free EZ

    5x50 @ 1:15 Free Right arm only with paddle
    3x100 @ 1:45 Free Pull with paddle and board
    5x50 @ 1:15 Free Left arm only with paddle
    200 kick

    3x200 @ 4:00 Free Descend 3:15, 3:04, 2:41 when I descend a set I descend it in chuncks

    warm down
    100 EZ

    Total 3500 yards

    For me these times are good in practice. Shoulders seemed to hold up better today.
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  5. Tuesday - 12/2

    by , December 2nd, 2008 at 07:48 AM (Mixing it up this year)
    Left shoulder acting up but am not going to back down from this challenge.

    Warmup
    2x[200 @ 3:30 Free
    [2x100 @ 1:30 Free
    [4x50 @ :50 Free

    10x50 @ 1:00 Free 1/2 pull 1/2 kick
    10x50 @ :55 Fly with fins
    8x25 @ :45 Free kick every 3rd FAST
    20x25 @ :40 Fly odds drill evens build
    200 Fly kick on back with fins
    8x50 @ 1:00 Free every 3rd on :45

    Total 3500 yards

    Actually my left shoulder held up better than expected. Fly felt long and strong and on the 50's held 40's. When I use fins I try not to rely on them too heavily unless that is the intent of the set.
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  6. Monday - 12/1

    by , December 1st, 2008 at 09:33 AM (Mixing it up this year)
    Felt slow and sluggish, I guess it was all that pie this weekend. The kick sets felt pretty good but swimming was just not there today

    5x100 @ 1:40 Free descended as usual from 1:35 to 1:28
    500 @ 8:00 Free with paddles and bouy felt slow here 7:10
    8x100 @ 1:35 Free held 1:25's
    2x500 @ 8:00 Free with paddles and bouy ok on this went 7:00 and 6:48
    8x25 @ :45 Free every 3rd Fast went :16 and :17 on the fast ones just could not get moving
    500 @ 8:00 Free with paddles and bouy went 6:50
    8x25 @ :45 Free Kick every other Fast went :28, :28, :26, :25 on the fast ones
    200 free kick every 3rd 25 fast
    5x50 @ 1:15 Free Kick 1/2 Fast 1/2 EZ
    350 Free EZ

    Total of 4500 yards
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  7. Friday - 11/28

    by , November 29th, 2008 at 09:03 PM (Mixing it up this year)
    Swam at the North Myrtle Beach Aquatic Club this time. Got in a good work out despite an 84 degree pool. Needed to work off the Thanksgiving spread.

    8x50 @ :55 Free
    5x100 @ 1:40 Free
    3x200 @ 3:00 Free
    4x100 @ 1:30 Free
    4x50 @ :45 Free

    800 Kick with fins 1/2 free 1/2 fly on back
    800 Free with paddles every 3rd 25 Fly
    8x25 @ :45 Fly with Fins Fast
    5x100 @ 2:00 Fly kick with fins on back
    8x25 @ :45 Fly with Fins Fast

    400 Free EZ

    Real good ab workout with the fly kick on back. Really pushed the kick sets.

    Won't be swimming this weekend since the kids want to shop and go to Magic Quest to play. Back to normal on Monday.
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  8. Wednesday - 11/26

    by , November 26th, 2008 at 07:36 AM (Mixing it up this year)
    My left shoulder has been an issue today but as long as I paid attention to proper form I was ok. But we all slip once in a while back into the old bad habits especially on a sprint OUCH!

    Warm Up
    20x50 @ :55 Free 5EZ/1 Fast 4EZ/1F 3EZ/1F 2EZ/1F 1EZ/1F on the fast ones went 37, 36, 37, 37, 35

    Main Set
    25 @ :30 Free FAST went :16
    3x100 @ 1:40 Free
    50 @ 1:00 Free FAST went :35
    5x100 @ 1:50 Free
    75 @ 1:30 Free FAST went :54
    8x100 @ 1:55 Free
    100 @ 2:00 Free FAST went 1:14

    Warm Down
    15x50 @ :55 Free every 3rd 1/2Pull 1/2Kick
    400 Kick with Fins

    Total of 4000 yards

    Ready for some turkey tomorrow then on Friday morning I am going to check out the North Myrtle Beach Aquatic Center since I am visiting my parents for the holiday.
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  9. Tuesday - 11/25

    by , November 25th, 2008 at 08:07 AM (Mixing it up this year)
    Felt a little tired but managed to get it all done.

    4x500 @ :15 Rest by 500 Swim/Pull/Kick/Swim use fins on kick
    8x25 @ :45 Fly felt strong here
    3x100 @ 1:45 Free
    8x25 @ :40 Back took too long to get my turnover up
    3x100 @ 2:00 IM
    8x25 @ :45 Breast felt strong here
    200 EZ Free
    8x50 @ 1:00 IM/MI
    200 EZ Free

    Total 4000 yards
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  10. Monday - 11/24

    by , November 24th, 2008 at 08:45 AM (Mixing it up this year)
    Felt fairly good today, even pushed myself a little harder than the written workout.

    500 Free
    14x50 @ :55 Free every 3rd Fly held :50 on the fly

    8x100 @ 1:40 Free with paddles, I actually kicked here how weird for me.

    20x25 @ :40 odds Free / evens Fly every 3rd FAST This felt good

    20x50 @ :55 Free with Paddles and Bouy atleast that is how it was written I actually did 6 @ :55, 6 @ :50, 6 @ :45, 2 @ :40 felt strong tried out a larger set of paddles which I actually liked

    4x25 @ :45 Breast
    400 EZ Warm Down
    Total 4000 Yards

    Had to modify the end of the workout to get the yardage in that I wanted to make today. Had a late start since I had to put the dogs out this morning.

    Updated November 24th, 2008 at 09:59 AM by Donna

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  11. Saturday 11/22

    by , November 22nd, 2008 at 04:20 PM (Mixing it up this year)
    Felt tired and wanted to make the workout easier but am glad I didn't. Saturday was a LCM workout.

    Warm Up
    8x100 @ 1:50 Free felt really slow and could just barely make them. My shoulders were stiff at first but got faster at the end.
    had to break for a page from work
    8x50 @ 1:00 Free

    700 Free with paddles and bouy

    6x100 @ 1:45 Free held 1:40's
    8x50 @ 1:00 Free took this EZ
    6x100 @ 1:40 Free held 1:35's this was one I really had to push to make

    700 Breast with paddles and board, every 3rd lap scull
    6x50 @ 1:00 Fly with fins
    200 Breast Fast went 4:10
    4x25 Fly from dive strong breakouts

    Warm Down
    500 as x100 Swim/Pull/Swim/Kick/Swim
    200 EZ kick with fins
    Total 5500 meters
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