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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. Tuesday 6/23 - Evening Swim

    by , June 23rd, 2009 at 07:22 PM (Mixing it up this year)
    Today I did the evening workout with the kids since I slept through practice this morning. It was hard to get up when you spent a day working from 4:30 am to 1:30 am the next day.

    The girls were almost done when I got to the pool they did well. I couldn't believe I cranked up so fast. Not good for me but still did it.

    5x100 @ 1:35 Free held 1:25's
    2 min rest
    5x100 @ 1:25 Free w/fins held 1:10's

    500 Fly kick w/fins every 3rd Sprint
    500 Free EZ

    Total 200o yards

    That was better than nothing.
  2. Monday 6/22 - Mop up day

    by , June 22nd, 2009 at 07:37 AM (Mixing it up this year)
    I was tired and didn't want to get up this morning but I went anyway. Even with the good warmups and warmdowns yesterday I still needed alittle something extra. Also had to adjust the workout I wanted to do due to the position of our clock due to the meet this weekend. Couldn't see it from mid or end of pool.

    400 Free EZ
    200 Free kick every 3rd 25 sprint
    400 Free every 3rd 25 breast scull drill

    1500 Free w/paddles and bouy went 23:27 started out slow but brought it home nicely
    500 Free EZ

    200 Free kick w/fins
    300 Free w/fins loosen the shoulders
    300 Free kick w/fins
    100 Back w/fins
    100 Free w/fins

    Total 4000 meters
  3. Sunday 6/21 - Much better day at the meet

    by , June 21st, 2009 at 07:00 PM (Mixing it up this year)
    Today I felt much better at the meet. My head was back into the race and I have 2 swimmers who qualified for State Championships!

    My results today were great 2 personal bests.

    started with:
    5x200 SCY #1 Free EZ, #2 Back, #3 Drill, #4 Build Free, #5 Free EZ
    100m Back - 1:33.21
    200 SCY Free EZ

    4x200 SCY Free Build
    400m Free - 5:49.72
    400 SCY Free

    Total of 500 meters and 2400 yards

    The additional yardage really helped and I had the timing right on my warm ups and warm downs.

    My 2 swimmers did great this weekend, both are going to state Sandra(10) makes every event she swam in her 2 meets, McKaylin made her first 2 events 200 Back and 800 Free.

    Updated November 26th, 2009 at 05:36 PM by Donna

  4. Saturday 6/20 - meet day

    by , June 20th, 2009 at 07:52 PM (Mixing it up this year)
    Not a great meet but I am glad I did it. This reminded me I need to practice racing more often.

    I split my warmup between the LC and SC pools just to avoid the crowds and fast kids.

    500 LCM warmup
    500 SCY warmup
    200 IM 3:15.84 not particularly good
    200 SCY warmdown/up
    100 Free 1:15.18 about what I figured I would do and I was shocked to win my heat
    400 SCY warmdown
    200 SCY warmup
    200 Back 3:16.97 not good at all but had no energy at all
    200 SCY warmdown

    1500 Yards and 1000 meters
  5. Friday 6/19 - Started with no clock today

    by , June 19th, 2009 at 07:43 AM (Mixing it up this year)
    The pool had no clock on today when I started, they had overfilled the pool and with all of the electrical cords, you know water and electricity are not a good mix.

    Anyway this was more of a feel for the water day. Last night I got in with the girls and did a few laps fly which felt fantastic. This morning it seemed like it took forever to get my muscles ready to really swim.

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

    500 Free Kick w/fins every 3rd 25 sprint
    600 Back Drills w/fins #1&4 Fashion modle, #2&5 underwater recovery, #3&6 partial recovery

    8x50 from dive 15 meter sprint breakout 3 fly, 3 free, 2 back

    500 Free Easy

    Total 3000 meters
  6. Thursday 6/18 - Grounding is great!

    by , June 18th, 2009 at 07:54 AM (Mixing it up this year)
    This morning as I drove to the Aquatic Center with thunder and lightening all around me, most people would have said "Your not going to swim this morning" and gone back to bed. NOT ME!

    There were a number of brave souls who swam this morning so I was not alone as I thought I would be. Of course I just felt lazy, atleast I am not looking for any good times this weekend at the meet although if I make the 400 Free cut I do want to swim that one since I have not done it in 2 years.

    10x100 @ 2:00 Free began slow and final felt stronger around 8 or 9
    500 Free Kick w/fins alternate 100 kick on side, 100 kick on back
    500 Free kick w/fins every 3rd 25 SPRINT yes I actually managed to find some energy here and felt pretty strong

    4x50 Free from dive Sprint to 15 meter mark then easy to the end 1st one felt horrible the last 3 felt great
    200 Free w/paddles and bouy long and loose
    200 Free w/paddles adding in the kick
    100 Back as 50 6 kicks and a stroke/50 swim
    100 Breast as 50 1arm stroke to 2 kicks/50 swim
    200 Free alternate 50 drill/50 swim drill was 6 kick then a stroke

    500 Free as 200 EZ/100 Overkick/200 EZ

    Total 3500 meters
  7. Wednesday 6/17 - Too Long....

    by , June 17th, 2009 at 07:39 AM (Mixing it up this year)
    It seems like it just takes me longer and longer to warm up. Don't get me wrong once I am warmed up I can finally do the times I want in practice. If this trend keeps up I'll be warming up and then have to warm down...

    1000 Free as 200 Swim/Pull/Swim/Kick/Swim

    5x100 Back Kick w/fins odds fashion model, evens arms perpendicular
    500 Free Kick w/fins every 3rd 25 SPRINT

    8x25 @ :45 alternate Fly/Free on the fly kick out to the 15 meter mark w/fins free EZ
    200 Back Build
    2x100 Breast #1 Kick #2 Swim
    200 Free Drill
    200 Back work in and out of turns went 4:00 on this did crank it up a notch on the last 50

    300 Free Relaxed
    200 Free as 50 Drill / 50 Swim

    Total 3500 meters
  8. Tuesday 6/16 - A night of tossing and turning

    by , June 16th, 2009 at 07:39 AM (Mixing it up this year)
    I can just imagine how much stress my old coach Rick went through and I am glad he has found a better place but it was my loss, his and the kids he coaches gain.

    500 Free EZ
    500 Free kick w/fins

    1500 Free w/paddles & bouy for time 23:53 my times at the 400's were 6:30, 6:25, 6:20 then just whatever I had left (best competition time was 22:35).

    6x100 Back Drills w/fins #1,4 fashion model, 2,5 partial recovery, 3,6 underwater recovery
    400 Free kick w/fins

    500 Free EZ

    Total 4000 meters

    Updated November 26th, 2009 at 05:39 PM by Donna

  9. Monday 6/15 - Why am I sore..

    by , June 15th, 2009 at 07:46 AM (Mixing it up this year)
    I didn't swim yesterday since it is my normal day off but today I just felt so sore and tired. I know I have some knots in my muscles that I need worked out soon but I will wait until taper to do that.

    500 Free every 3rd lap back
    5x100 @ 2:00 Free 33m EZ 33m SPRINT 34m EZ

    500 Free kick w/fins & board
    500 Fly kick w/fins on back every 4th 50 sprint kick

    5x100 @ 1:40 Free w/paddles & bouy went 1:36, 1:32, 1:33, 1:35, 1:34 was all over the place
    5x100 @ 2:00 as 50 Free/50 Back w/paddles

    500 Free as 50 swim/50 drill
    500 Free every 3rd 25 Back

    Total 4000 meters

    Had no energy at all.
  10. Saturday 6/13 - What a day

    by , June 13th, 2009 at 08:05 PM (Mixing it up this year)
    I started the day at my first summer meet and there was NO Officiating at all! I saw several kids pushing off the bottom or walking on the bottom and still not getting DQ'd.

    It was extremely hot and not much of a breeze. You just feel totally drained after the experience. All of our Y meets except ours are outdoors and the pools are hot too.

    After the meet the girls and I went out for lunch then to the aquatic center to do a long course workout in preparation for our USA meet next weekend. It will be good to get back to a well run meet with great officiating. And yes I am swimming in this one - 6 events 400 IM, 100 Free, 200 IM, 400 Free, 100 Back, 200 Back.

    Here is what we swam:
    500 Free EZ
    10x50 @ :15 Rest Free Drills
    5x100 @ 1:45 Free
    200 Fly kick on back w/fins
    300 Free kick on side w/fins
    dolphin kicks off the bottom of the pool
    4x50 from dive good breakout then EZ free
    300 free EZ

    Total 2500 meters

    Updated June 25th, 2009 at 07:38 AM by Donna

  11. Friday 6/12 - Right on pace

    by , June 12th, 2009 at 08:38 AM (Mixing it up this year)
    This morning was a more normal workout.

    10x100 @ 2:00 Free as usual a very slow start

    500 Free kick w/fins & board every 3rd 25 sprint kick
    10x50 @ :10 Rest Free kick w/fins & snorkle odds kick evens swim good head position

    10x100 @ 1:40 Free w/paddles & bouy went 1:31, 1:34, 1:34, 1:31, 1:33, 1:31, 1:33, 1:31, 1:31, 1:30 right near or on race pace. I really love this type of set.

    5x100 Back Drill 1,3,5 one arm 2,4 underwater recovery
    500 Free every 3rd lap Back EZ

    Total 4000 meters
  12. Thursday 6/11 - If anyone finds my arms please return them

    by , June 11th, 2009 at 07:49 AM (Mixing it up this year)
    Wow, why do I put my self thru this type of abuse. Oh yes I remember I am a type A personality and want to improve. My fly felt solid, had trouble switching to back, breast was hit or miss some felt good some felt flat, free was just get me done.

    2x400 @ :30 Rest Free EZ by easy I held 1:50 per 100 thats easy

    4x100 @ 2:15 IM held 1:58's
    2x200 @ 4:30 IM held 3:55's
    1x400 @ 9:00 IM went 7:50
    2x200 @ 4:30 IM held 3:52's
    4x100 @ 2:15 IM held 1:54's

    200 Free REALLY EZ

    500 Free Kick w/fins
    500 Free w/fins alternate 50 swim/50 drill mix it up

    Total 4000 meters

    In the evenings my coaching has become more challenging since the other coach quit and I am coaching such a wide range of abilities. Luckly my older group has learned how to do intervals. I can give them a set and they do it.

    This new group of kids I have to start with basic stroke work on all strokes before I can throw some endurance at them.
  13. Wednesday 6/10 - Recovery Day Kind of

    by , June 10th, 2009 at 07:42 AM (Mixing it up this year)
    Well here it is. I was not too motivated this morning but when I walked in the pool room and the blocks had been set up for long course I just had to get some starts in.

    5x100 @ :10 Rest Free pull to kick
    5x100 @ 2:00 IM felt really strong here

    500 Fly kick w/fins on back last 50 sprint could really feel the abs hurting today on this
    5x100 @ 2:00 Free kick w/fins & board

    4x50 from the block good breakout sprint 15 meters then back it down. 2 fly and 2 free

    500, 400, 300, 200, 100 @ :30 Rest Free w/paddles & bouy not trying to over stress the shoulders today just worked on proper head position

    300 Free as 50 swim/50 drill

    Total 4000 meters
  14. Tuesday 6/9 - Back to Fly

    by , June 9th, 2009 at 07:46 AM (Mixing it up this year)
    Started out 15 minutes late because the guards that did show up had to break in since the person who was supposed to open didn't show.

    With the delay in the start I was not sure if I would get the yardage I wanted so I did the fly early to have atleast 1 quality set.

    5x200 @ 3:45 Free

    500 Fly kick w/fins on back last 100 sprint kick OUCH!
    500 Back kick w/fins broken by 100 as #1&4 good rotation, 2&5 partial recovery, 3 arms perpendicular

    5x100 @ 2:00 Fly w/fins held 1:43's after this one I had no energy left for the rest of my sets
    5x100 @ 2:10 Back w/paddles held 2:03's thought this was somewhat slow for me but needed to recover

    8x100 @ 1:45 Free w/paddles & bouy no energy here either held about 1:37's not good for me
    200 free EZ

    Total 4000 meters
  15. Monday 6/8 - Both ends of the freestyle

    by , June 8th, 2009 at 07:43 AM (Mixing it up this year)
    Todays workout was a mish mash of sets but all had a purpose.

    10x100 @ 1:40 Free just barely made them for a warmup this was alittle agressive for me

    500 Fly kick w/fins on back holding good pace then all out sprint kick on last 50. I have been gaining alittle around the middle so this set will be in my workouts for a while to help tighten up the abs.
    10x50 @ 1:30 Free kick w/fins & snorkle every 3rd Sprint on 1:00 was holding 1:15 on the easy ones and :52's on the sprints

    15x100 @ 1:40 Free w/paddles & bouy held 1:34's which were a nice easy pace

    12x25 @ :45 Free every 3rd SPRINT went :18 when pushing off wall :20's from the middle of the pool. Of course it is hard to gage exactly where the middle of the pool is some times. It was also hard changing from distance stroke to sprint stroke.

    200 Free EZ

    Total 4000 meters
  16. Saturday 6/6 - Swim with the girls

    by , June 6th, 2009 at 03:51 PM (Mixing it up this year)
    McKaylin(11), Sandra(10) and I went up to the Aquatic center in Savannah for some long course practice and time trial. We had fun.

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

    Mckaylin rested for this next set
    5x100 @ 1:50 Free with paddles & bouy held 1:30's Sandra was holding 1:40's

    next McKaylin swam an 800 Free for time 12:23.79, 4 seconds faster than her previous swim and only 8 seconds off of the cut off for states.
    next Sandra swam a 200 Fly for the first time in 3:46.90.

    back to our workout now
    500 Free kick w/fins
    1000 as 200 swim/pull/swim/kick/swim

    Total 3000 meters for me
  17. Friday 6/5 - Another Sprint Attempt

    by , June 5th, 2009 at 08:17 AM (Mixing it up this year)
    Does one or two sprint sets make a sprint practice? I know I need to do more.

    10x100 @ 2:00 Free not particularly fast here
    500 Free kick w/fins & board
    10x50 @ :10 Rest Free kick w/fins & snorkle #4 & 8 sprint kick others at 70%
    20x25 @ :45 Free every 3rd SPRINT held :19's but hard to tell doing mid pool stop and start
    10x100 @ 1:40 Free w/paddles & bouy held 1:34's
    500 Free alternate 50 swim/50 drill

    Total 4000 meters
  18. Thursday 6/4 - Staying the course

    by , June 4th, 2009 at 07:41 AM (Mixing it up this year)
    This morning was one of those mornings that the workout just kind of developed on its own. I was going to start with 3x400 but was doing so well I decided to keep going.

    5x400 @ 8:00 Free went 7:28, 7:21, 7:11, 7:01, 6:44 I did not plan to descend these, it just happened as I got warmed up.

    500 Free kick with fins & board
    6x50 Free kick with fins & snorkle - still getting used to the snorkle - last 2 FAST
    2x100 Free kick with fins on side

    5x100 @ 2:00 as 50 Free/50 Back with paddles
    500 Free EZ

    Total 4000 meters

    Since the meet this weekend got cancelled I am bringing the girls up with me to swim in Savannah so they can get used to long course and maybe do a time trial in their events.
  19. Wednesday 6/2 - Another solid swim

    by , June 3rd, 2009 at 07:33 AM (Mixing it up this year)
    I am alittle disappointed that the distance meet this weekend got cancelled but I will just refocus for the Cuttino meet in 2 weeks.

    10x100 @ 1:50 Free held 1:45's
    10x100 @ :10 Rest Free kick w/fins in various positions 4 were with the snorkle and good head position
    10x50 @ 1:00 Fly w/fins odds swim evens 25 rt arm/25 lt arm
    500 Free w/paddles & bouy did not push this since muscle in the front of my left arm is alittle tweaky today
    5x100 @ 2:15 IM
    500 Free every 3rd lap back EZ

    Total 4000 meters
  20. Tuesday 6/2 - Good Quality Day

    by , June 2nd, 2009 at 07:46 AM (Mixing it up this year)
    I will be pacing McKaylin in the 800 this weekend so I thought about doing an 800 this morning.

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

    5x100 @ :10 Rest Fly kick on back w/fins a good ab workout
    5x100 @ :05 Rest Back drills w/fins #1 Fashion model, #2 partial recovery #3 arms perpendicular #4 catch up #5 fashion model

    5x100 @ 2:00 Back w/paddles held 1:54's
    800 Free w/paddles & bouy for time 12:06 not bad considering I went an 11:57 at the meet a week and a half ago. At the 600 mark I actually toyed with the idea of just doing a 1500 but then decided against it for now.

    200 free EZ
    500 free every 3rd lap back EZ

    Total 4000 meters