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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. Saturday 7/11 - Long Day

    by , July 11th, 2009 at 07:28 PM (Mixing it up this year)
    We started early this morning. The girls and I swam long course at the aquatic center in Savannah. They are getting so fast so quickly.

    400 Free
    400 IM drill
    500 Free kick w/fins every 3rd 25 sprint
    500 free
    5x100 @ 1:50 Free
    8x25 @ :45 IM order
    250 kick
    250 free warm down

    Total 3000 meters

    After practice we had a birthday party outside all day. I am so tired.
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  2. Friday 7/10 - What did I do

    by , July 10th, 2009 at 08:57 AM (Mixing it up this year)
    Today I got adventurous.

    500 Free
    400 IM
    300 Free drills, finger tip drag, catchup and fists
    200 IM
    100 FLY

    500 Free kick every 3rd 50 Sprint
    12x50 @ :05 R paddles and fins IM order yes I did paddles on FLY

    5x100 @ 2:00 Free easy 1/3, Sprint 1/3 in and out of turn from 15 meter mark to 15 meter mark, 1/3 Easy my kick felt great on the sprint part

    500 Free warm down

    Total 4000 meters

    This evening I just felt like doing a warmup so we did 5x100 @ 1:45

    Total 500 yards

    Updated November 26th, 2009 at 05:31 PM by Donna

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  3. Thursday 7/9 - Trying to Recover some

    by , July 9th, 2009 at 07:29 AM (Mixing it up this year)
    I can tell that taper time will be very welcome but I still have another week here. Muscles are sore and I am working out the trigger points as best I can.

    10x100 @ 1:50 Free not too bad for a warm up

    500 Free Kick w/fins every 3rd 50 STRONG
    5x100 @ :05 R Back kick drills w/fins #1&4 fashion model, #2&5 partial recovery, #3 arms perpendicular

    400,300,200,100 @ :15R w/paddles & bouy 400&200 Free, 300&100 Back
    3x200 @ 3:45 Free Moderate

    Total 3600 meters

    This evening the girls and I did some easy swimming and alot of start and turn work.

    5x100 Free Strong
    3x100 Free kick w/fins
    200 Easy Free
    8 starts to 1/2 pool and swim back
    8 turns to 1/2 pool
    200 Easy Free

    Total 1600 yards

    Updated July 9th, 2009 at 08:10 PM by Donna

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  4. Wednesday 7/8 - 29 more days to Nat's

    by , July 8th, 2009 at 07:37 AM (Mixing it up this year)
    Today was not bad but did not feel very speedy. I even tried to do some starts with good kickouts and breakouts.

    All of my kicking is starting to pay off! Used to be I would be the slowest kicker around but today on my 200 kick with no fins I was able to beat alot of the masters swimmers who were kicking in a lane next to me. They used to cream me.

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

    2x500 @ :15 Free Kick w/fins #1 every 3rd 50 STRONG, #2 every 3rd 25 SPRINT

    5x200 @ 3:30 Free w/paddles & bouy Desc 1-5 went 3:12, 3:09, 3:04, 3:02, 2:52 stroke felt good here

    5x100 from Start 15 meter sprints good kickouts and breakout - 3 of them fly, 2 of them free after 15 meters easy free for the rest of the 100

    500 Free alt 50 swim/50 drill

    Total 4000 meters

    Tonight after waiting for 15 minutes to get in to the pool due to thunder we got in about 650 yards and some start and turn work. It is great to see it on video.

    Updated July 8th, 2009 at 08:13 PM by Donna

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  5. Tuesday 7/7 - No Paddles Today

    by , July 7th, 2009 at 07:32 AM (Mixing it up this year)
    It is very unusual for me not to use paddles since I love to use them for training and strength. Today they just didn't fit into the mix.

    15x100 Free #1-5 @ 2:00, #6-9 @ 1:55, #10-12 @ 1:50, #13-14 @ 1:45, #15 @ 1:40 made them all which is unusual for a warmup since it takes me a while but today I held 1:36's with ease for all of them

    500 Free kick w/fins every 3rd 50 Sprint
    10x50 @ :05R alternate 50 fly skull drill w/fins / 50 fly kick on back w/fins

    800 IM w/fins use dolphin kick instead of breast to save my left knee which is currently a barometer

    400 Free alternate 50 swim/50 drill
    300 Free EZ

    Total 4000 meters

    This evening I got 250 yards in before getting thrown out due to thunder.

    Updated July 7th, 2009 at 07:00 PM by Donna

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  6. Monday 7/6 - Back to the grindstone

    by , July 6th, 2009 at 07:45 AM (Mixing it up this year)
    I really had no motivation this morning but still trudged on thru my workout. Shoulders still somewhat sore from Friday which was awesome.

    I will need to work on the trigger points that have not yet released.

    1000 as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd 25 FAST
    5x100 @ :05 Back kick drills
    5x100 @ 2:00 w/paddles as 50free/50back
    800 Free w/paddles & bouy for time 12:38
    200 alternate 50free/50back
    500 Free as 50swim/50drill

    Total 4000 meters

    Got in for a short 250 yards this evening before they kicked us out for thunder.

    Updated July 7th, 2009 at 06:45 PM by Donna

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  7. Friday 7/3 - Distance is GOOD!!!

    by , July 3rd, 2009 at 10:42 AM (Mixing it up this year)
    Felt great this morning and really did well on the broken 1650 in 21:55. Lapped the girls a couple of times.

    500 Free alt KPS by 25
    10x100 Kick w/fins alt Fly, Back, Free then last 2 breast no fins

    1650 Free as 1,2,3,4,5,6,7,8,9,10,11 on :10R final time after subtracting rest 21:55 w/paddles & bouy

    200 Free EZ
    20x25 Drills 5 of each stroke we took turns choosing drills
    150 Free EZ

    Total 4000 yards
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  8. Thursday 7/2 - Tried to Sprint A little

    by , July 2nd, 2009 at 07:56 AM (Mixing it up this year)
    Well it takes me a lot to get going and then even with the sprints it takes a lot to get moving.

    100,200,300,400 @ :15R Free
    500 Free kick w/fins EZ every 3rd 25 SPRINT
    5x100 kick w/fins #1&4 Free on side, #2&5 Fly on back, #3 fashion model back
    8x25 @ :45 #3&6 Sprint Free
    4x50 @ 1:00 Free paddle on rt hand 4 kicks on the paddle hand
    4x50 @ 1:00 Free paddle on lt hand 4 kicks on the paddle hand
    8x25 @ :45 #3&6 Sprint Free this time the sprints felt better as far as stroke but takes a lot for me to recover

    500 Free w/paddles & bouy long and strong
    200 Free EZ

    Total 3500 meters

    In the evening workout I was more or less a lane holder. Swam with Sandra for a while but only did 700 yards

    Updated July 2nd, 2009 at 09:39 PM by Donna (Evening update)

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  9. Wednesday 7/1 - Nice and Easy NOT!

    by , July 1st, 2009 at 07:46 AM (Mixing it up this year)
    After a great workout last night I figured I would just do an easy one but as I finally warmed up I couldn't stop myself.

    10x100 @ 1:55 Free barely made the first 2 then it got easier, takes me a while to warm up

    2x500 @ :10R Free kick w/fins #1 easy every 3rd 25 moderate, #2 moderate every 3rd 25 Fast

    5x[200 @ 3:30 Free w/paddles & bouy desc 1-5
    ....[100 @ 2:00 Back w/paddles & bouy desc 1-5
    on the 200's went 3:16, 3:14, 3:10, 3:04, 2:59
    on the 100's went 1:50, 1:54YUCK, 1:48, 1:46, 1:43

    500 Free EASY! every 3rd 50 Back EASY!

    Total 4000 meters


    Evening workout was more relaxed tonight and the girls started before I got there.

    10x25 @ 1:20 Sprint we did IM order last 2 free
    6x100 @ 2:00 Free EZ this was warm down for them
    Turn work. Comments from the peanut gallery. We all commented on eachothers turns, kickouts, breakouts and such. Made sure the girls were in my site during their workout so I was behind them at all times.

    850 yards not much but very good

    Updated July 1st, 2009 at 08:04 PM by Donna

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  10. Tuesday 6/30 PM- Wow an Awesome Swim

    by , June 30th, 2009 at 08:22 PM (Mixing it up this year)
    I could not believe how good I felt this evening and my knee felt great on the breaststoke. Felt really strong on fly on the MI's(backward IM's) What happened?

    100 Free
    2x100 @ 2:00 IM
    4x200 @ 4:00 MI
    4x25 @ :15R Fly desc 1-4
    4x50 @ 1:00 fl/bk & bk/br
    4x100 @ 2:00 IM
    4x200 @ 4:00 MI
    5x100 @ 1:45 Free
    400 Free EZ

    Total 3500 yards
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  11. Tuesday 6/30 - Pushing It

    by , June 30th, 2009 at 07:51 AM (Mixing it up this year)
    I know I am probably pushing it but I am not yet ready to start taper. Maybe tomorrow can be an easy day but today I needed to focus on my backstroke.

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

    6x100 @ :05 R Back Drills w/fins #1&4 Fashion Model, #2&5 partial recovery, #3&6 underwater recovery
    400 Free kick w/fins

    5x100 @ 2:00 Back w/paddles held 1:54's
    5x100 @ 1:40 Free w/paddles & bouy held 1:32's

    7x100 @ 2:00 as 50 Back/50 Free held 1:50's
    300 Free second 100 is choice of free drill

    Total 4000 meters
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  12. Monday 6/29 - That Evil Stroke

    by , June 29th, 2009 at 07:42 AM (Mixing it up this year)
    I tried, really I tried but my knee just hurt thru the whole thing. Atleast I know that I can get thru the 200 & 400 IM if I have to at Nationals but I won't be training any more breast kick, just pulling. The left knee jus hurt too much. But like my back which hurts off and on the activity has actually helped away from the pool so... Put up with the pain of swimming so that I can walk up stairs painlessly.

    500 Free every 3rd 25 breast skull
    500 Breast pull w/paddles & fins
    500 Free kick w/fins
    500 Breast kick w/breast fins this hurt the first 200 really bad but the last 300 was not so much
    5x100 @ 1:45 Free w/paddles & bouy
    5x100 @ 1:40 Free w/paddles & bouy
    500 Free every 3rd 50 non free did 1 breast, 2 back

    Total 3500 meters
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  13. Saturday 6/27 - Relaxing stroke work

    by , June 27th, 2009 at 01:25 PM (Mixing it up this year)
    Today we had a relaxing day at the Y. The girls and I had a nice swim and worked on our normal drills so not much yardage just quality.

    500 Free
    10x25 Fly drills last 2 swim
    10x25 Back drills last 2 swim
    10x25 Free drills last 2 swim
    10x25 Breast drills last 2 swim
    100 Free

    Total 1600 yards

    Updated November 26th, 2009 at 05:33 PM by Donna

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  14. Friday 6/26 - A kick focus today

    by , June 26th, 2009 at 08:22 AM (Mixing it up this year)
    Last night I spent about 10 minutes on each ear using apple cider vinegar in each ear and today I felt a lot better. I really didn't want today to become a kick only day.

    But I do have to say kicking was my main focus on everything. This coming from someone who ALWAYS just drags her legs behind her.

    400,300,200,100 @ :15R Free force a kick on the 300,200&100

    500 Free kick w/board alt 50 EZ/50 Moderate this was to actually keep my head out of the water for alittle today
    500 Free kick w/board alt 50 Moderate/50 Fast this hurt on the fast ones

    5x200 @ 4:00 Pull w/paddles alternate 100 Free/100 Back concentrate on grabbing the water especially on back

    6x50 @ 1:00 Free paddle on rt arm 4 kicks on the paddle hand
    6x50 @ 1:00 Free paddle on lt arm 4 kicks on the paddle hand

    400 EZ alt by 100 Free/back alt by 50 swim/drill

    Total 4000 meters

    This evening I only kicked 400 yards, while watching the girls and quietly assisting them with their workout. Sandra's mom timed the girls while I counted for them on a 1000 for time. They did great for already having swum 3000 yards at that point of the practice.

    I love watching them swim.

    Updated June 26th, 2009 at 08:17 PM by Donna

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  15. Thursday 6/25 - Another day at the pool

    by , June 25th, 2009 at 07:35 AM (Mixing it up this year)
    I love the pool but it always takes me a few moments to get the nerve up to dive in. A nice 79 degrees this morning in the lap pool.

    10x100 @ 1:55 Free held 1:45's which is alittle fast for me on a warmup
    500 Free kick w/fins every 3rd 25 SPRINT

    6x100 @ :10R Drills w/fins #1&3 50 Fly skull/50 fly kick on back, #2&4 back underwater recovery, #3&6 Free 10 kicks arm over the top then switch(type of drill I have to demonstrate)

    2x300 @ :15R pull w/paddles & bouy #1 Free, #2 Back
    2x200 @ :15R pull w/paddles & bouy #1 Free, #2 Back
    2x100 @ :15R pull w/paddles & bouy #1 Free, #2 Back
    3x200 @ :10R #1 Free 1 arm on board 1 arm swim, #2 Drills - fingertip drag, catchup, check pocket, fists, #3 free
    100 EZ Free

    Total 4000 meters

    Tonight I stayed with just kicking since my ears were hurting today. So here is what I did:
    5x200 @ 3:30 Free kick with fins
    16x25 @ :15R alternate fly/free kick w/fins
    12x25 @ :15R free kick w/fins
    5x100 @ 3:30 breast kick
    Total 2200 yards

    Updated June 25th, 2009 at 09:40 PM by Donna (Additional workout)

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  16. Wednesday 6/24 - Solid work today

    by , June 24th, 2009 at 07:42 AM (Mixing it up this year)
    Felt fairly good today and did rather well considering all of the junk at work and jumping in to such a fast set last night with no warm up.

    5x200 @ 3:45 Free held 3:30's

    10x50 @ :05 Rest w/fins alt 50 Fly scull drill/50 Fly kick on back
    500 Free kick w/fins EZ

    10x50 @ 1:00 Fly w/fins held 50-51's stroke felt alittle out of rythm today but still good times

    5x200 @ 3:30 Free Descend 1-5 went 3:10, 3:09, 3:05, 3:01, 2:55 felt solid but I have had better feeling swims

    500 Free every 3rd 25 back

    Total 4000 meters

    This evening I was just swimming with the girls but not really doing much.
    10x50 @ :50 Free
    8x25 @ :15 Rest in IM order
    300 Free EZ
    4x50 @ :50 Free

    Total 1200 yards extra

    Updated June 24th, 2009 at 08:01 PM by Donna

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  17. 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.
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  18. 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
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  19. 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

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  20. 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.

    went:
    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
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