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  1. Monday - 12/29 sluggish day

    by , December 29th, 2008 at 08:27 AM (Mixing it up this year)
    Just did not have much energy or strength today.

    5x100 @ 1:40 Free
    500 Free with paddles and bouy went 7:09
    8x100 @ 1:35 Free held about 1:30
    2x500 @ 8:00 Free with paddles and bouy went 7:03 and 6:57
    8x25 @ 1:00 Free every 3rd FAST went :16 on the fast ones just could not crank it
    500 Free with paddles and bouy went 6:45 felt better on this one
    8x25 @ 1:00 Free kick every other fast
    200 fly kick with fins on back
    100 EZ

    Total 4000 yards
  2. Saturday - 12/27 tough day

    by , December 27th, 2008 at 01:20 PM (Mixing it up this year)
    This was a tough one after yesterdays workout.
    3x100 @ 1:40 Free
    5x50 @ 1:05 Fly
    3x100 @ 1:40 Free paddles & board
    3x100 @ 1:30 Free
    5x50 @ 1:05 Fly
    5x50 @ 1:05 Back
    3x100 @ 1:40 Free kick with fins
    3x100 @ 1:40 Free paddles & board
    3x100 @ 1:30 Free with 6 beat kick
    5x50 @ 1:05 Fly
    5x50 @ 1:05 Back
    5x50 @ 1:05 Breast
    3x100 @ 1:40 Free paddles & board
    3x100 @ 1:40 Free kick with fins
    3x100 @ 1:30 Free
    3x100 @ 1:45 Free EZ

    Total 4500 yards

    I made every interval with time to spare but my arms are sore now.
  3. Friday 12/26 - good day for a workout

    by , December 26th, 2008 at 06:35 PM (Mixing it up this year)
    Felt much better than I have in the past. I have one more day swimming at Mountain View Aquatic Center in Marietta GA. It has been a little crowded with lap swimmers but I just took one of the lanes next to the Stingrays team since there were 2 open lanes there.

    Here is today's workout to work off the fat from yesterday.
    10x50 @ :55 Free
    3x200 @ 3:00 Free with paddles held 2:50's
    10x50 @ :50 Free every 3rd Fly with paddles
    3x200 @ 4:00 Free every 3rd lap Fly with paddles
    10x50 @ :50 Free every other Fly with fins
    3x200 @ 4:00 Free every 3rd lap fly with fins
    10x50 @ :50 Free every 3rd FAST with paddles and fins held :30 on the fast ones
    8x25 @ 1:00 free kick held :26's
    8x50 @ 1:00 free 1/2 pull 1/2 kick
    100 EZ free

    Total 4500 yards

    Now my arms are sore but I know I got a good workout in. It's going to be tough waking up early on Monday morning to go swim again.
  4. Wednesday - 12/24 Over slept

    by , December 24th, 2008 at 06:01 PM (Mixing it up this year)
    On vacation and I over slept so I only had time to swim for about an hour. Here is the workout I tried today

    10x100 @ 1:40 Free held 1:25's
    200 kick free
    8x25 @ :45 Fly with paddles
    100 Free EZ
    500 Kick alternate by 100's free/fly
    4x100 @ 2:10 IM 1/2 pull 1/2 kick
    100 IM for time 1:25
    500 by 100's swim/pull/swim/kick/swim

    Total 3000 yards

    Merry Christmas!
  5. Tuesday - 12/23 Toys, Toys, Toys

    by , December 23rd, 2008 at 08:30 AM (Mixing it up this year)
    This was my toy day. Every swim included some type of swim equipment.

    5x100 @ :15 rest free pull to kick 4p, 3p1k, 2p2k, 1p3k, 4k
    5x100 @ 2:00 IM 1/2 pull 1/2 kick

    10x50 @ 1:00 Fly with paddles and fins holding :47's
    10x50 @ 1:00 Back with paddles and board held :50
    10x50 @ 1:05 Breast with paddles first 6 in 1:00 last 4 in :55
    10x50 @ :50 Free with paddles and bouy pushed this one :43, :42, :40, :40, :40, :39, :39, :38, :37, :36 my usual descend

    500 kick with fins alternate by 100 free/fly

    Total 3500 yards
  6. Monday - 12/22 started out great

    by , December 22nd, 2008 at 08:26 AM (Mixing it up this year)
    After a meet this weekend were I just didn't have any energy and it showed, I actually started out with a great strong workout. Had planned to do about 4000 but as things would go I pushed too hard and set my heart rate up too high and just backed off and out.

    10x100 @ 1:40 free holding 1:25's a little on the fast side for me for a warm up
    100 for time 1:11
    10x100 @ 1:45 kick with fins on back alternate fly/free by 100 held 1:25's here too really worked the legs
    5x200 @ 3:00 free with paddles and bouy went 2:39, 2:37, 2:37, 2:35 then set heart too high and just kicked easy on back for last 200

    Total 3100 yards

    Ended it there since the heart rate stayed up too long. Upon leaving the facility my old masters coach and I were talking and I had to catch him twice as he almost fell down the stairs.

    My issues are nutritional I am sure since I got too busy yesterday to eat dinner. Hopefully tomorrow will be better for both of us.
  7. Friday - 12/19 legs, legs, legs

    by , December 19th, 2008 at 09:12 AM (Mixing it up this year)
    Tried to focus on improving my kicking today rather than just dragging my legs as I normally do.

    10x100 @ 1:45 Free every 3rd IM
    8x50 from a start work the start and breakout then shut it down at the 20 yard mark EZ 30 yards
    8x25 @ 1:00 Back kick arms perpendicular
    500 kick with fins as 200 fly/100 free/200 fly
    5x200 @ 3:30 Free pull with paddles use the kick went 3:00, 2:57, 2:50, 2:47, 2:42
    400 x100 swim/pull/kick/swim

    Total 3500 yards
  8. Thursday 12/18 - too long a week

    by , December 18th, 2008 at 08:32 AM (Mixing it up this year)
    After starting off Sunday with a 15 hour work day the rest of the week is now dragging by.

    Was really tired today but did try my hand at 2 all out fin swims and was pleasantly surprised.

    1000 broken up by 200's as swim/pull/swim/kick/swim

    100 free with fins for time went 1:03

    8x50 @ :55 1/2 free 1/2 back pull with paddles and bouy
    10x50 @ :55 free swim with paddle on right hand kick 4 times on the paddle hand
    10x50 @ :55 free swim with paddle on left hand kick 4 times on the paddle hand
    500 kick with fins alternate by 100 fly/free

    100 free with fins for time went 1:00

    400 broken up by 100's as swim/pull/kick/swim

    total 3500 yards

    For me the 100's were very good. I will probably try to incorporate more of these into my workouts in the future. This is to get the feel of going faster. Goal is to break 1:00 in the 100 Free this year.
  9. Wednesday - 12/17 Breaststroke day

    by , December 17th, 2008 at 08:38 AM (Mixing it up this year)
    It feels like it should be Friday but no it is only Wednesday.

    10x50 @ 1:00 Free every 3rd Breast
    5x100 @ 2:30 1/2 Breast 1/2 Free
    200 @ 5:00 Breast Pull with bouy
    500 @ 10:00 Free x100 Sw/Pull/Sw/Kick/Swim
    500 @ 10:00 Free every 3rd 25 Breast
    5x100 @ 2:15 IM 1/2 pull 1/2 kick
    20x50 @ :55 Free

    Total 3700 yards

    My Breaststroke felt stroke and smooth but felt really sluggish toward the end.
  10. Tuesday 12/16 - finally did the fly workout

    by , December 16th, 2008 at 01:45 PM (Mixing it up this year)
    Yes I finally started feeling some what better and did the workout I had put off from last weekl. Here it is.

    400 Free Pull with paddles and bouy
    9x50 @ 1:15 1/2 Pull 1/2 Kick alternate fl/bk, bk/br, br/fr

    4x25@ 1:00 Fly with fins
    250 Free EZ
    200 Fly with fins
    500 Back Pull with paddles and bouy
    100 Fly for time went 1:37
    8x50 @ 1:15 as 25Fl/25Bk with paddles

    400, 300, 200, 100 @ :30 Rest Free Pull with paddles and bouy

    Total 3400 yards

    In looking at this maybe I should have called this the paddle/bouy workout.
  11. Monday 12/15 - tired

    by , December 15th, 2008 at 09:29 AM (Mixing it up this year)
    After a rough day of work Sunday (not usual we were moving some computer systems) got home at 12:30am and was up by 5:45am to head to the pool. Felt strong but still am hacking up a lung between sets.

    10x200 alternate @3:30 Free @ 4:00 Free 1/2 pull 1/2 kick
    decended the free's 3:05, 2:58, 2:52, 2:45, 2:42 but the shocker was actually splitting under 2:00 on the 100 kicks for the 1/2 pull 1/2 kick. Unheard of for me.

    5x100 @ 2:15 Back w/paddles 25 right arm 25 left arm 50 whole stroke felt strong here

    Stopped to hack up a lung for 5 minutes.

    500 kick with fins fast pace not my usual easy kick

    Total 3000 yards

    Good effort for little sleep and still being sick.
  12. Friday 12/12 - Too much excitement

    by , December 12th, 2008 at 06:06 PM (Mixing it up this year)
    This morning started screwed up and just got screwier. Went to work for an hour only to do my daily checks and reports then left. I have to work Sunday so they wanted us to take today off if we could so. Went to the pool to work out and about 400 meters into my workout one of the guards started to slup over and move down onto the deck. I got out as well as the ER Doc that was in the lane next to me. I helped the guards with the other swimmers while he helped the guard who we believed was having a severe asthma attack. Thankfully she should be ok.

    Here was the workout for today

    1000 as 200swim/200pull/200swim/200kick/200swim break after 200 pull to help out
    5x200 @ 3:30 free pull went 3:04, 3:08, 3:04, 3:04, 3:01
    4x200 @ :05 rest kick with fins #1 & 3 fly 2 & 4 free
    200 IM with fins use fly kick on breast

    Total 3000 meters

    Needed to get on to my next stop buying a new car.

    No workout this weekend since the kids have a meet so will do coaching duties instead.
  13. Thursday 12/11 - yuck

    by , December 11th, 2008 at 09:56 AM (Mixing it up this year)
    I swam even though I didn't want to and I am glad I did. Something about chlorine just opens up my sinuses. Of course after I was done I went back to the I can't breath status.

    Nothing particularly hard today.

    500 as 100swim/100pull/100swim/100kick/100swim
    5x50 @ 1:10 Free right arm only with paddle left arm at side
    200 kick
    5x50 @ 1:10 Free left arm only with paddle right arm at side
    500 kick with fins alt 100fr/100fl
    5x50 @ 1:00 Free right paddle only 4 kicks on the paddle hand
    200 kick
    5x50 @ 1:00 Free left paddle only 4 kicks on the paddle hand
    100 EZ
    5x100 @ 1:40 Free with 6 beat kick

    Total 3000 yards
  14. Wednesday -12/10 (head cold maniac)

    by , December 10th, 2008 at 08:58 AM (Mixing it up this year)
    My head was completely stopped up and swimming was going to be difficult but I eeked out another freestyle workout.

    5x200 @ :10 rest #1 Swim #2 Pull #3 Swim #4 Kick #5 Swim

    Pace sets
    10x50 @ 1:15 Free hold 40's went :44, :42, :41, :41, :40, :39, :39, :38, :38, :39
    5x200 @ 3:30 Free pull w/paddles & bouy held 2:49, 2:49, 2:49, 2:45, 2:42
    500 kick with fins on back alternate fly/free
    10x50 @ 1:05 Free hold 40's went :39, :39, :38, :38, :38, :37, :38, :38, :38, :36
    Warm down
    200 EZ

    Considering my head felt like I would explode at times this was not a bad workout at all. But it is slightly modified from what was originally written. I call that coaches perogative.
  15. Tuesday 12/9 (last minute workout change)

    by , December 9th, 2008 at 08:53 AM (Mixing it up this year)
    I guess that is the advantage of being your own coach you can change the workout when you feel like it. Since yesterday my shoulder started acting up I decided to scrap the fly workout I had planned in favor of a distance freestyle workout.

    10x100 @ 1:40 free started at 1:35 and dropped to 1:25 I always start out slow and get faster

    1650 as 1,2,3,4,5,6,7,8,9,10,11 laps with 10 seconds rest with paddles and bouy when you subtract the :10 rest intervals final time was 23:05

    10x50 @ 1:15 kick free #3,6,9 FAST 1:03, :58 and :56 which for a non kicker is good

    warm down
    350 choice EZ

    Total 3500 yards

    Felt great on this workout today hit pace and was able to hold pretty well. I guess I will try again tomorrow to do the fly workout if my left shoulder is feeling up to it.
  16. Monday 12/8 - IM day

    by , December 8th, 2008 at 08:40 AM (Mixing it up this year)
    What a workout today, can barely lift my arms. My fly felt like it was falling apart today, no where near like I felt Saturday

    5x200 @ 3:30 alternate Free/IM
    2x[4x25 @ :40 Fly Desc. 1-4 did ok here but not great best was :23 which for me stinks
    ...[4x50 @ :55 fl/bk, bk/br, fl/bk, bk/br
    ...[4x100 @ 2:00 IM Fast round 1 held 1:36-7, round 2 held 1:40
    ...[2x200 @ 4:00 MI (backwards IM) with paddles

    warm down
    500 with paddles
    300 kick with fins

    Total 4000 yards
  17. Saturday - 12/6 (Fun Day)

    by , December 6th, 2008 at 03:16 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.
  18. Friday 12/5 - Kick Day (not my strong suit)

    by , December 5th, 2008 at 08:59 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.
  19. Thursday - 12/4 Back, Back , Backstroke

    by , December 4th, 2008 at 08:44 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.

    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.
  20. Wednesday - 12/3 (SPRINT DAY! - don't laugh)

    by , December 3rd, 2008 at 08:49 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.