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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. 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
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  2. 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.
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  3. 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
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  4. 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
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  5. Monday 6/1 - On Call has got to go

    by , June 1st, 2009 at 07:50 AM (Mixing it up this year)
    This morning I was paged every 15 minutes by some systems automated page. We had another outage and I had to constantly check my pager to see if it was an automated page or someone had actually called.

    This is getting really old.

    5x200 @ 3:45 Free just had no speed on this but then I never do first thing. It takes me 1000 just to get the joints moving. Got paged after #2

    5x100 @ 2:15 IM
    500 Free kick w/fins & board
    10x50 @ 1:00 odds Fly/evens Fly kick on back w/fins was making the swims in :45 and the kicks in :53 paged again but waited until finished

    5x200 @ 3:30 Free w/paddles & bouy Descending went 3:17, 3:14, 3:11, 3:01, 2:56
    yet another page here but waited till set was over.

    500 Free alternate 50 drill 50 swim

    Total 4000 meters
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  6. Monday 6/1 - On Call has got to go

    by , June 1st, 2009 at 07:49 AM (Mixing it up this year)
    This morning I was paged every 15 minutes by some systems automated page. We had another outage and I had to constantly check my pager to see if it was an automated page or someone had actually called.

    This is getting really old.

    5x200 @ 3:45 Free just had no speed on this but then I never do first thing. It takes me 1000 just to get the joints moving. Got paged after #2

    500 Free kick w/fins & board
    10x50 @ 1:00 odds Fly/evens Fly kick on back w/fins was making the swims in :45 and the kicks in :53 paged again but waited until finished

    5x200 @ 3:30 Free w/paddles & bouy Descending went 3:17, 3:14, 3:11, 3:01, 2:56
    yet another page here but waited till set was over.

    500 Free alternate 50 drill 50 swim

    Total 3500 meters
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  7. Saturday 5/30 - Drills, drills, drills

    by , May 30th, 2009 at 01:25 PM (Mixing it up this year)
    Today was a double dose of drills. I met up with Sandra at the rec pool and we did the following:

    500 Free EZ
    20x25 Fly drills
    20x25 Back drills
    20x25 Free drills
    20x25 Breast drills
    Sandra did some fly turns with good kick out since we had a pool where she could practice turning without the tempation to grab the wall on the turn.
    200 free EZ

    Ran off to the Y pool to meet up with McKaylin were I did the rest of the time I did some stroke analysis and she worked on her starts and turns and the kickouts for back.

    5x100 back drills
    20x50 fly drills

    It was great to actually work with each of
    Total 3700 yards
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  8. Friday 5/29 - Distance, Distance, Distance

    by , May 29th, 2009 at 08:23 AM (Mixing it up this year)
    My legs were hurting on my kick sets but then again that is always my week part of my swimming.

    400, 300, 200, 100 @ :20 Rest Free

    5x100 @ 2:00 Free kick w/fins
    5x100 no break w/fins #1,3,5-Free on side #2,4-Fly on back

    4x400 @ 7:00 Free w/paddles and bouy Descend went 6:21, 6:14, 6:11, 5:56 this was a hard set for someone who only swims this in 5:54 in a race. Or should I say used to... I guess I need to see what my real time will be now.

    400 Free EZ

    total 4000 meters
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  9. Thursday 5/28 - Interuptions YUCK!

    by , May 28th, 2009 at 08:03 AM (Mixing it up this year)
    I hate on-call, I hate on-call, .....
    Today after the first 1500 I had to stop for about 20 minutes to handle computer problems. I hate on-call.

    Felt like I had a great backstroke today.

    1000 Free by 200 swim/pull/swim/kick/swim
    5x100 @ 2:15 back kick w/fins and rotation my kick felt slower than usual

    I hate on-call.... 20 minutes of computer issues

    5x200 @ 4:15 Back w/paddles went 3:58, 3:46, 3:46, 3:42, 3:41 felt stronger as I went
    5x100 @ 1:45 Free w/paddles & bouy held 1:36's
    5x100 @ 2:00 as 50 free/50 back
    500 Free EZ

    Total 4000 meters
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  10. Wednesday 5/27 - Hundreds and hundreds....

    by , May 27th, 2009 at 07:43 AM (Mixing it up this year)
    Today was my 100's day with a few 50's mixed in here and there. I did the fly to ward off another flailer from joining me. I actually felt fairly good on the fly. I will try to do some every day until mid next week. Have a 200 fly at a meet on the 6th of June.

    10x100 @ 1:50 Free held about 1:45's

    5x100 @ 1:50 Free kick w/fins
    10x50 @ 1:10 Free w/fins & snorkle alt 50 kick/50 swim this was my snorkle work I am trying to do more of it paying attention to head position on free

    10x50 @ 1:00 Fly w/fins held :51's

    10x100 @ 1:40 Free w/paddles & bouy was all over the place went 1:35, 1:35, 1:38, 1:36, 1:35, 1:38, 1:39, 1:37, 1:35, 1:39

    500 alt by 100 free/back/free/back/free EZ

    Total 4000 meters
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  11. Tuesday 5/26 - Good Day Today

    by , May 26th, 2009 at 07:46 AM (Mixing it up this year)
    Still feeling some twinges in the back muscles from the meet this weekend but swam great today!

    500 Free EZ
    500 Free kick w/fins & board

    400 @ 9:00 IM w/paddles
    2x200 @ 4:30 IM went 3:58, 3:55
    4x100 @ 2:15 IM went 1:58, 1:55, 1:55, 1:53

    6x100 kick w/fins #1&4 Free on side #2 Back with rotation #3&6 Fly on back #4 Back with partial recovery

    5x100 @ 1:40 Free w/paddles & bouy went 1:34, 1:31, 1:29, 1:28, 1:31

    200 IM Drill
    500 Free EZ

    Total 4000 meters
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  12. Sunday 5/24 - Meet is over

    by , May 24th, 2009 at 07:57 PM (Mixing it up this year)
    The final time on the 800 Free was 11:57.86 from Friday.

    I got a in a 1000 warm up this morning and started with the 200 Free in 2:46.19 and finished with a 50 Free of 33.56 that was not too bad for me.

    Then a nice 250 warm down to make an even 2000 meters today.

    Tomorrow will be a day off since the pool is closed.
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  13. Friday 5/22 - First swim of the meet

    by , May 22nd, 2009 at 09:23 PM (Mixing it up this year)
    Got a good 900 in for warm up. Felt fairly good.

    The race itself I may have taken out too fast but I won't be sure until I see the splits. Since I had McKaylin my 11 year old swimmer and Jennifer my 16 year old in my heat I could not see how Jennifer was doing since she was on the other side of the pool. McKaylin was right next to me and she did a fairly good job keeping close to me.

    I have actually never done the 800 free, only the 1500. So I did beat my split from my 1500, by going an 11:57.?? It was only showing my time until McKaylin came in at the 12:27.?? then came Jennifer.

    Not bad for an old lady.

    The kids were complaining about their shoulders hurting so I told them to warm down. We went a 300 and then it started raining so we got out and got dressed.

    Total 2000 meters
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  14. Friday 5/22 - The pre meet workout

    by , May 22nd, 2009 at 11:46 AM (Mixing it up this year)
    Slept in alittle and by the time I arrived at the pool I was the only one there, but by the time I left it had filled up again.

    Since I have the 800 tonight I was just swimming very easy so this is nothing to really emulate.

    1000 free as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins & board
    5x100 Back drills w/fins
    #1-streamline kick #2-fashion model back #3-kick with partial recovery #4-underwater recovery 50 rt/50 lt #5-full back
    500 Free pull w/small paddles & bouy
    5x100 Free #1,3,5 swim #2 finger tip drag #4 straight arm

    Total 3000 meters
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  15. Thursday 5/21 - Rainy Sluggish 200 Day

    by , May 21st, 2009 at 07:49 AM (Mixing it up this year)
    This is one of those days you just want to stay in bed, especially at 4:30 am. Did finally make it to the pool alittle late. I am trying to get my shoulders recovered. Tomorrow night I will be swimming the 800 Free with my kids team and 2 of them will be in my heat, oh how fun.

    500 Free relaxed & loose
    5x100 @ 2:00 Free middle 3rd sprint from 15 meter mark to 15 meter mark

    200 Free kick w/fins & board
    200 Free kick w/fins alternate rt/lt side each 50
    200 Back kick w/fins and good rotation
    200 Fly kick w/fins 10 kicks right/stomach/left/back rotation
    200 Back kick w/fins good rotation & partial recovery

    5x200 @ 3:30 Free w/paddles & bouy held 3:20's and felt loose but might have pushed more than I realized

    500 Free every 3rd lap back could tell I might not have gone as easy as I should have on the pull set

    Total 3500 meters
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  16. Wednesday 5/20 - What a mess

    by , May 20th, 2009 at 07:37 AM (Mixing it up this year)
    Got a call this morning about our computer systems going down and I wasn't even on call. Still got to swim though and just had no energy at all so it was an EASY swim.

    5x200 @ 3:45 Free

    500 free kick w/fins & board
    100 kick on side w/fins
    100 kick on back with rotation
    100 kick on back with partial recovery
    100 kick on side w/fins
    100 kick on back with rotation

    10x50 fly drill front skull w/fins
    600 free pull w/paddles & bouy
    100 EZ back
    300 EZ free

    Total 3500 meters
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  17. Wednesday 5/20 - What a mess

    by , May 20th, 2009 at 07:37 AM (Mixing it up this year)
    Got a call this morning about our computer systems going down and I wasn't even on call. Still got to swim though and just had no energy at all so it was an EASY swim.

    5x200 @ 3:45 Free

    500 free kick w/fins & board
    100 kick on side w/fins
    100 kick on back with rotation
    100 kick on back with partial recovery
    100 kick on side w/fins
    100 kick on back with rotation

    10x50 fly drill front skull w/fins
    600 free pull w/paddles & bouy
    100 EZ back
    300 EZ free

    Total 3500 meters
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  18. Tuesday 5/19 - Sore today with a meet Friday

    by , May 19th, 2009 at 08:05 AM (Mixing it up this year)
    I wish my meet was last week I felt so good then. Today I was sore. Sometimes I just don't know when not to push.

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

    10x50 @ :10R Fly drill w/fins front skull

    300 free kick w/fins & board
    200 free kick w/fins on side

    2x200 IM/MI no rest w/parachute
    400 Free EZ
    400 IM in 7:50 not as fast as I wanted to go but ok

    400 Free w/paddles & bouy relaxed
    500 Free every 3rd lap back

    Total 4100 meters

    I keep forgetting my times are slower since this is meters and not yards.
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  19. Monday 5/18 - Felt good today

    by , May 18th, 2009 at 07:45 AM (Mixing it up this year)
    Woke up on time but then had to take care of one of my dogs before leaving this morning, so I was about 10 minutes later than usual. Decided to try a few things I have not done before or in a while like my snorkle. I am going to try to increase my usage a little at a time as I get used to breathing with it. This is really hard for me concidering I breath out through my nose so breathing out through my mouth is hard for me.

    5x200 @ 3:30 Free just barely made these

    200 free kick w/fins & board
    200 free kick w/fins & snorkle
    200 free kick w/fins & board
    200 fly kick w/fins on back (good ab work)
    200 back kick w/fins & rotation drills

    5x100 @ 2:00 as 50 fly/50 back w/fins my fly felt loose and smooth with breathing in the right place for an effortless recovery was holding 1:42's

    2x[3x100 @ 1:45 Free w/paddles & bouy round 1 went 1:38, 1:36, 1:34 took 30 seconds extra between rounds to wait for my heart rate to come down since it was too fast round 2 went 1:29, 1:29, 1:28

    400 Free EZ last 100 drills

    Total 3500 meters
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  20. Saturday 5/16 - I hate on call!

    by , May 16th, 2009 at 01:45 PM (Mixing it up this year)
    I was paged every half hour starting at 2:30 am due to system problems. Nothing I could fix but had to be available to test things ones they did get it fixed. Needless to say I am tired. Since things finally came back up around 6:30 and after checking the systems out I just went to swim with the kids at 9:00 then in to work to finish some cleanup. Now I am off to shop.

    Here is what we did
    500 Free EZ
    20x50 Fly drills w/fins
    20x50 Back drills w/fins

    The girls dragged me for a 50. This is actually something they like to do. We take 2 belts unhook the parachutes and hook the belts together I grab where the 2 belts come together and then they drag me swimming side by side.

    400 IM went 6:24
    100 EZ free recovery
    5x100 @ 1:30 Free w/paddles & bouy held 1:15's never have I gone this fast on this set usually I hold 1:22's
    500 kick ez

    Total 3000 yards
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