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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. Made it home

    by , August 11th, 2009 at 09:00 PM (Mixing it up this year)
    Actually got to get a workout in after spending most of the day on a plane or in an airport.

    300 Free EZ
    5x200 @ 3:00 Free w/paddles & bouy
    500 Free kick w/fins every 3rd 25 sprint
    5x100 kick alternate 100 fly/100 back

    that was it for today.

    Total 2300 yards
  2. I can't believe we are done

    by , August 11th, 2009 at 07:15 AM (Mixing it up this year)
    It was great fun seeing everyone and meeting more new people each time I go.

    My 1500 free was little slowere but on a race like that it can go in either direction just based on the pace you set. For me I was in lane 5 and I had a great race with Brian in lane 2. We were both about the same pace and used the same race strategy. We both got passed by 2 others in lane 3 and 7 who seemed to be on the same pace since they both looked like they were negative splitting the race. When they passed us at the 600 mark we both decided not to go with the increased paced.

    The race itself felt better than any time I have swum it so I am pleased.

    Depending on how early my plane gets in I may swim at the Y tonight with the kids I coach. They have been training on their own since I left for Nationals and working hard.
  3. Time to wind down

    by , August 9th, 2009 at 09:05 PM (Mixing it up this year)
    My 50 Free went ok in 33.03, I guess considering the amount of sprint training I did not do being 1 second off what I did last year is not bad. I did do a season best time so that is good.

    Finally have time to reflect and spend alittle time in my room for a change. Now I have to see if I can change modes to distance mode tomorrow for the 1500 Free in the morning so it is almost time for me to go to bed.

    I can't believe this is almost over. I had such a great time and enjoyed hanging with everyone from the forums and my teammates.
  4. So Busy this time

    by , August 8th, 2009 at 10:08 PM (Mixing it up this year)
    I have been so busy at Nationals this time that I have not had time to recap on my blog since I was recaping for the team as a whole. With 17 swimmers that is alot of people to write about.

    As for me the first day of competition was good I had to best times but not it did not go as expected. The 400 IM (6:56.71)was off by about 3 seconds but I went out in a best time on the first 100 Fly(1:39.31) of it! Ended up 11the and just out of the medals. I'll take a best time where I can get it.

    Then I took 2 seconds off my 200 Backstroke (3:08.45) I also took 1 second off my time for the 100 Back time in my split on that swim. Came in 5th on this one.

    The second day of competition was good too. I managed to come within .5 seconds of my best 200 Fly time but without hitting the wall until the last 50 instead of the first 50. I just keep telling myself "Keep it long, keep it legal and you will medal in this." So I did just that and placed 7th with a time of 3:45.47.

    Today was relay day and I had fun, even with the grueling schedule I had. I anchored the womens 800 free relay which took 7th place and had a decent split. Next was the 100 Fly in the womens 400 medley relay were we came in 5th and had a great split on that one. Followed that up with the mixed 800 free relay which placed 4th. And finished with the mixed 400 free relay which placed 5th.

    Not a bad haul for 3 days. Two days to go! Up next is the 50 Free and on the final day the 1500 Free. Lets see if I can get my sprint moving tomorrow. I have not trained alot of sprints this summer so we shall see what happens.
  5. Wednesday 8/5 - I'm Here, I'm Here, I'm Here!!!

    by , August 5th, 2009 at 08:50 PM (Mixing it up this year)
    Got checked in to my hotel around 1pm and headed over to the pool for a warmup of sorts and alot of talking with old friends.

    Did about 2500 mostly free with some backstroke to get used to the flags and roof for sighting on back. The pool is cold and I love it!

    Go Georgia Masters!
  6. Tuesday 8/4 - So Disapointed Today

    by , August 4th, 2009 at 07:30 AM (Mixing it up this year)
    What a let down to see the pool turned to short course. I just needed one more day.
    My free was just not there today but my fly and back was solid. I need my free!!!!

    500 Free every 3rd 25 1 arm
    10x50 from a dive 15 meter sprints then ez free
    1-3 fly, 4-6 back and 7-10 free
    500 Free kick w/fins
    300 Fly kick w/fins
    200 Back kick w/fins
    200 IM in 3:21 not great but not bad either
    100 Free in 1:31 yuck did not kick on this so...
    100 Fly in 1:43 not bad
    100 Back in 1:37 good and solid
    500 Free EZ

    Total 3000 yards

    In the evening I met up with McKaylin for some light swimming a 500 then 500 in drills and hot tub soak.

    Updated August 5th, 2009 at 01:49 PM by Donna

  7. Monday 8/3 - Ready to go

    by , August 3rd, 2009 at 07:52 AM (Mixing it up this year)
    My Fly and Back felt great. Free was still sluggish and well.. that evil stroke is just there.

    1000 Free as 200 swim/pull/swim/kick/swim
    500 Free Kick w/fins EZ
    400 IM w/fins Fly sprint first 25, Back sprint the 2nd 25, Breast sprint third 25 and Free sprint the last 25
    100 IM EZ w/fins
    500 Free kick w/fins every 3rd 25 moderate
    4x100 @ :15R IM order 75 drill 25 swim
    100 Free EZ

    Total 3000 meters

    This is the last day the pool will be set up long course. Tomorrow I get stuck with short course.
  8. Saturday 8/1 - It's almost Nationals time

    by , August 1st, 2009 at 02:19 PM (Mixing it up this year)
    I can't wait to start feeling fast again. My fly feels really good but everything else I have to wonder about. Today the girls and I did alot of drill work again and not much yardage. Next week they will start cranking it back up while I am gone.

    500 Free EZ
    40x25 10 of each stroke multiple drills as we chose them, I let the girls have input into which drills they do on Saturdays
    5x100 @ 1:45 Free started decending them unitentionally but they on the last one put the breaks on to use as a real warm down.
    10 minutes in the Hot Tub felt so good.

    Total 2000 yards lame I know but that is what we do no Saturdays as a recovery day. We also work on things we need to focus on.
  9. Friday 7/31 - Just don't know if I got this right

    by , July 31st, 2009 at 08:01 AM (Mixing it up this year)
    Seemed rather slow but had a good stroke. The Fly felt good and strong everything else yuck! My Breaststroke feels like it has fallen apart.

    10X100 @ 1:55 Free no speed to this

    200 Breast kick
    300 Free kick w/fins
    500 kick w/fins as 50Fly/50Back

    5x100 @ 2:15 IM

    200 Free pull w/bouy EZ
    4x25 @ 1:00 Free SPRINT could only hold :19 on these yuck too slow
    200 Free EZ

    Total 3000 meters
  10. Thursday 7/30 - I hope my muscles recover soon

    by , July 30th, 2009 at 07:40 AM (Mixing it up this year)
    My muscles are still hurting some and I am going for a deep tissue massage today. My last one before Nat's. I know it takes me 3 days to flush out all the junk from my muscles when I do this so this is just about right.

    I tried to push alittle but just couldn't move it seems. Trust your taper, trust your taper, trust your taper....

    5x200 @ 4:00 Free not particularly fast holding about 3:30's

    500 Free kick w/fins every 3rd 50 moderate
    5x100 @ :10R Back drills w/fins

    5x100 @ 2:00 Free 30 meter sprints from 15 meter mark into and out of turn rest easy, held 1:46's did not feel strong here
    5x100 @ 2:30 very relaxed alt 50Free/50Back

    Total 3000 meters

    The massage was great today, just what I needed. Tonight we did about 1000 yards of drill work. Nothing hard just light easy drilling

    Updated July 30th, 2009 at 09:38 PM by Donna

  11. Wednesday 7/29 - Back to YUCK

    by , July 29th, 2009 at 07:36 AM (Mixing it up this year)
    Today was not one of my good days but that is expected, just didn't have the speed or strength today. Nothing really hurt I just felt I couldn't move. Yesterday worried me alittle since I felt fairly fast then.

    1000 Free as 200 swim/pull/swim/kick/swim

    8x25 @ 1:00 Free Odds Sprint from dive, evens EZ held :18's on fast ones (seemed like no speed even my legs failed me)

    500 Free kick w/fins every 3rd 50 moderate
    12x50 @ :05R Fly drills w/fins

    8x25 @ :30 odds Fly sprint w/fins, evens EZ Free w/fins held :19's on the fly (seemed like I had more speed here)

    500 Free EZ

    Total 3000 meters

    Did a few drills with the girls today but mostly just coached from the side of the pool. Did about 500 easy fly drills.

    Updated July 30th, 2009 at 07:41 AM by Donna

  12. Tuesday 7/28 - Not bad today

    by , July 28th, 2009 at 07:29 AM (Mixing it up this year)
    Today didn't feel quite like yesterday morning. Had some speed but still not much.

    500 Free every 3rd 50 drill
    5x100 @ 2:30 IM drill Fly, pull Back, kick Breast, swim Free leave board in mid pool

    500 Free kick w/fins every 3rd 50 moderate
    300 Free kick w/fins drills
    8x25 @ :45 Fly w/fins #3&6 FAST held 19's on fast ones was ok but not great rest EZ

    10x50 @ :10 R Breast Drills
    500 Free moderate last 100 EZ

    Please feel free to comment on my taper I am winging it here. I didn't fell like garbage today so that is making me alittle nervous.

    Total 3000 meters

    Tonight we did 200 Free for warmup then 52x25 breast drills. for a total of 1500 yards

    Updated July 28th, 2009 at 08:23 PM by Donna

  13. Monday 7/27 - Drills and Lead Weights

    by , July 27th, 2009 at 07:38 AM (Mixing it up this year)
    I can tell taper is officially here. My arms felt like lead weights this morning, I could barely move them and my swimming was ever so slow. But I had planned on an easy day focusing of freestyle body positioning with lots of drills.

    500 Free every 3rd 50 3/4 catchup drill
    5x100 @ 1:55 Free was very slow on this
    500 Free kick w/fins every 3rd 50 moderate
    20x50 @ 1:30 Free w/fins Drills ranging from rotational kicking to front free skull, etc.
    5x100 @ 1:55 Free was even slower than earlier

    Total 3000 meters

    This evening we went 1000 yards before I hopped out and the girls finished their workout. Our 1000 was a 200 warmup than 32x25 various freestyle drills. I also took the liberty of having them both swim a 200 Free for time, not an event either of them do regularly. They both dropped 11 seconds in practice. Awesome job.

    I felt much faster this evening than in the morning.

    Updated July 27th, 2009 at 09:08 PM by Donna

  14. Saturday -7/25 - Easy, Easy Day

    by , July 25th, 2009 at 04:30 PM (Mixing it up this year)
    I just decided since I was on my own with non of the girls there it would be an easy day. Then Tom showed up so we talked alittle in between swims.

    1000 Free as 200 swim/kick/swim/pull/swim
    500 Free kick w/fins every 3rd 35 FAST
    5x100 kick w/fins #1&4 free on side, #2&5 back, #3 fly on back
    40x25 Drills 10 of each stroke

    Total 3000 yards
  15. Friday 7/24 - Fly me to the moon

    by , July 24th, 2009 at 08:35 AM (Mixing it up this year)
    I made this up as I went along. What I do to myself when I feel good is something like this:

    10x100 @ 1:50 Free long and strong
    500 Free kick w/fins EZ
    200 Fly w/fins in 3:37
    200 Fly kick w/fins on back
    100 Fly w/fins in 1:31
    100 Fly kick w/fins on back
    50 Fly w/fins in :39
    50 Fly kick w/fins on back
    500 Free pull w/bouy nice and long
    300 Back pull w/board sprint last 50
    500 alt by 50 free swim/50 fly drill 1 arm

    Total 3500 meters

    All fly times were under personal bests which was expected since I had fins on.
  16. Thursday 7/23 - Still trying to achieve muscle recovery

    by , July 23rd, 2009 at 07:34 AM (Mixing it up this year)
    Felt fairly strong today but want to actually recover so I did not really push too much today, just the usual. I am not feeling like a slug yet. This makes me start to worry alittle, since I can tell some muscles are still sore. This will all probably change after my massage today.

    400 Free
    300 Free Pull w/bouy
    200 Free Kick
    100 Free Build to strong went 1:33 on this build?!?!

    500 Free Kick w/fins every 3rd 50 strong
    500 Back Kick w/fins alt 100 fashion model and 100 partial recovery

    5x100 @ 2:00 as 50 Free/50 Back strong effort, help 1:46's
    500 Free alt 50 swim/50 Drill
    500 Free EZ

    Total 3500 meters

    Updated November 26th, 2009 at 05:29 PM by Donna

  17. Wednesday 7/22 - Trying to Recover

    by , July 22nd, 2009 at 07:32 AM (Mixing it up this year)
    My usual trigger points have been set off but atleast I have a massage scheduled to work them all out on Thursday.

    10x100 @ 1:55 Free nice and loose, long stroke, good pull thru

    500 kick w/fins Free alt 50 right side/50 left side
    500 kick w/fins streamline on back alt 50 fly/50 back

    5x100 @ 2:15 Back pull w/kickboard as 50 EZ/50 FAST felt great on the fast portion able to hold 2:00 on them

    2x200 @ :15 Rest Free pull w/bouy EZ recovery
    4x25 @ :45 IM order SPRINTS! everything felt great except the breaststroke

    500 as 50 swim Free/50 1 arm fly

    Total 3500 meters
  18. Tuesday 7/21 - Taper time yea!!!

    by , July 21st, 2009 at 07:38 AM (Mixing it up this year)
    I think it is appropriate to start my taper on my Birthday. My body needs to do some healing in the next 2 1/2 weeks. Felt decent today but not fast.

    1000 Free by 200 as swim/pull/swim/kick/swim

    500 Free kick w/fins every 3rd 25 SPRINT
    500 fly as 50 skull drill/50 kick on back w/fins

    2x[4x25 @ :45 Fly w/fins SPRINT! held 19's
    ....[1:00 Rest
    200 Back pull w/kickboard between legs
    200 Breast kick
    200 Free over kick this
    200 IM went 3:47

    500 Free as 50 swim/50 drill choice of drills EZ

    Total 3500 meters

    Evening we did some drill work about 1200 yards very easy

    Updated July 21st, 2009 at 09:24 PM by Donna

  19. Monday 7/20 - Back in the water and Paddle Free

    by , July 20th, 2009 at 09:20 AM (Mixing it up this year)
    Took 3 days off while I took my girls to states where they did great. Loads of time drops.

    5x200 @ 3:45 Free
    500 Free kick w/fins every 3rd 50 sprint
    500 alt by 50 fly/back kick w/fins fly EZ back SPRINT
    500 Free pull w/bouy
    5x100 @ 2:00 alt by 50 fr/bk pull with bouy

    5x100 @ 2:00 free sprint 15 meters in and out of turn total of 30 meters
    500 EZ swim Free w/fins

    Total 4000 meters

    Went 125 yards with the girls before we were called out for thunder.

    Updated November 26th, 2009 at 05:30 PM by Donna

  20. Thursday 7/16 - Can you say 400!

    by , July 16th, 2009 at 07:48 AM (Mixing it up this year)
    Today the theme of workout was 400. No clock needed as this was a stroke work day with lots of fins and drills. I am so beat up but I don't want to start taper just yet.

    400 Free
    400 IM not terribly fast 7:57
    400 IM as fly drill, back pull, breast kick, free swim
    400 IM kick w/fins but do fly in place of breast
    400 Free kick w/fins every 3rd 50 SPRINT
    400 Fly skull drill w/fins
    400 Back underwater recover w/fins
    400 Breast pull w/fins get the fly into breast
    400 Free as 50 swim/50 drill choice

    Total 3600 meters