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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. Recovery Monday

    by , October 12th, 2009 at 08:28 AM (Mixing it up this year)
    I really needed this and may need the same tomorrow. My right shoulder and elbow especially was stiff but after a little swimming it loosened up. Then I did kicking and tried to swim again only to find the it had all stiffened up again.

    1000 as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins
    500 kick w/fins alternate by 100fly/back streamline
    500 Free left the fins on but really did not use them alternate 50 Easy/50 5 mile pace

    Total 2500 yards
  2. Open water Sunday

    by , October 11th, 2009 at 03:53 PM (Mixing it up this year)
    Today was the 5 mile open water swim. The first 2 miles were fine there were 6 of us and I wasn't the last to get in. At the 2 mile mark we stopped and met up with about 25 others. The slower people lead off and those of us in the 5 mile group went last since we were some of the faster swimmers. By the end our group was in the lead.

    At about 3 1/2 miles we all got stuck on a sand bar in water about 1 1/2 feet deep, but we were strongly encouraged to stay to the right which is why we all ended up there.

    My last 1/2 miles was alitttle tough but I made it. I am tired and sore but do plan to swim tomorrow. More than likely a recovery day for me. I guess when you do open water you don't get to get a warm down.
  3. A typical Saturday

    by , October 10th, 2009 at 05:10 PM (Mixing it up this year)
    Sandra, Juan and I had a great day. We worked on strokes and turns today. Juan is new to our group and is still working to perfect his strokes. Having only been in the pool for 5 weeks he is doing great.

    500 Free
    40x25 drills 10 of each stroke
    5x100@1:25 Free w/paddles & bouy

    Total 2000 yards

    Arms are sore from yesterday and with the 5 miler tomorrow I did not want to cause any shoulder issues for tomorrow.
  4. Another Butternut Day

    by , October 9th, 2009 at 09:55 AM (Mixing it up this year)
    Yes that means the old 500 fly Long Course today. This is a great way to clear the lane of any potential swim partners.

    400 Free
    400 Free kick w/fins
    400 Free pull w/paddles & bouy
    400 Free
    400 as 100 swim/kick/pull/swim

    500 FLY in 10:33

    500 Free EASYYYYY

    Total 3000 meters

    Desided to do the 5 mile Butterbean Beach swim this weekend in the rivers of Savannah. I'll let you know how it goes.
  5. Overslept due to Pages all night

    by , October 8th, 2009 at 08:47 AM (Mixing it up this year)
    I don't do well without sleep and last night was a bad one. With only 35 minutes to swim this morning I did the following sprint workout

    500 Free every 3rd 25 back
    8x25@:45 Free Kick every 3rd Fast held 25's
    100 Free FAST went 1:15
    8x25@:45 Free Kick every other Fast went 25, 24, 25, 25
    2x50@1:30 Free FAST went 35 and 35
    400 Free w/paddles & bouy EASY

    Total 1500 yards
  6. WOW DOMS has really set in

    by , October 7th, 2009 at 08:28 AM (Mixing it up this year)
    And I thought I wasn't sprinting yesterday. My arms and legs are both exceedingly sore today, but like the die hard I am I swam thru it! But this one was seriously easier today.

    1000 as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd 25 fast
    5x100 kick w/fins alternate back/fly
    5x200@3:00 Free w/paddles & bouy went 2:54, 2:53, 2:48, 2:44, 2:35
    10x50@1:00 Free drill alternate fingertip drag/catchup

    Total 3500 yards
  7. Sprints with a sore shoulder

    by , October 6th, 2009 at 08:43 AM (Mixing it up this year)
    Well the right shoulder is acting up alittle but I did not baby it at all. Did not feel fast and even needed alittle correction on my stroke today from a coach and friend Walt.

    2x300@5:00 Free
    10x25@1:00 Sprint 4 fly, 3 back, 2 breast, 1 free held 19 on fly, 21 on back, 25 on breast and 16 on free the back was sluggish and the breast felt flat yuck
    100@3:00 IM FAST went 1:30
    2x200@5:00 Free 1/2 pull 1/2 kick
    8x50@1:15 2 of each stroke IM order Walt corrected my breast here and second one felt more normal
    14x25@:45 Free kick every 3rd 25 FAST held 24's on fast
    100@3:00 Free FAST went 1:15
    8x25@:45 Free kick every other 25 FAST held 24's on fast
    2x50@1:30 Free FAST went :36 and :35
    4x25@:45 Free kick FAST held 25's
    4x25@:45 Free FAST held :17's
    400 Free every 4th 25 choice of drill

    Will be workout out the knots in my muscles today since that is usually what causes my shoulder issues.

    This workout may become used more often in my rotation as I am focusing on the sprints this year. Change of pace. I used to be a good sprinter but had the sprint trained out of me so now I am trying to change that. I shall see at Nationals.

    Total 3100 yards
  8. Feeling kind of good today

    by , October 5th, 2009 at 08:33 AM (Mixing it up this year)
    Overall I felt fairly strong. Started out with no clock for the first set but then the team next to me turned it on finally.

    500 Free every 3rd 25 kick
    5x100@1:40 Free nice and loose

    500 Free kick with fins moderate speed
    5x25@1:00 Free keep fins on w/board under left arm pull with right arm only
    5x25@1:00 Free keep fins on w/board under right arm pull with left arm only
    10x100 Free w/paddles & bouy #1-5@1:30 #6-10@1:25 made them easily

    5x100@1:45 Free as 50 swim/50 fist drill

    Total 3500 yards
  9. Usual Saturday workout

    by , October 3rd, 2009 at 10:24 PM (Mixing it up this year)
    I had a nice quite workout with Sandra. Just the usual.

    500 Free every 3rd 25 Back
    40x25 10 of each stroke drills with fins
    5x100@1:40 Free
    200 Free EZ

    Total 2200 yards

    Updated November 26th, 2009 at 06:18 PM by Donna

  10. Refreshing Long Course

    by , October 2nd, 2009 at 09:15 AM (Mixing it up this year)
    Today we only had 2 lap lanes, I had to share with a guy who clearly could not swim. Luckly I was able to pass him quickly every time.

    5x200@3:45 Free
    500 Free kick w/fins every 3rd 25 sprint
    500 Fly kick w/fins on back streamline (abs appreciated it today)
    2x500 Free w/paddles & bouy last 100 of last 500 EZ

    Total 3000 meters
  11. Bad Back...Try Fly

    by , October 1st, 2009 at 08:25 AM (Mixing it up this year)
    Today my lower back was acting up, so what do I do to loosen it up....FLY. My original doctor did not like this perscription but it has actually worked for me.

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

    500 Free kick w/fins every 3rd 25 Sprint kick
    5x100@:05R Fly kick odds w/board evens on back
    25,50,75,100,25,50,75,25,50,25@:30per 25 interval base FLY w/fins

    5x100@1:30 Free w/paddles & bouy EZ

    Total 3000 yards
  12. I've got LEGSSSS

    by , September 30th, 2009 at 08:40 AM (Mixing it up this year)
    The legs aren't sore now but they will as the day progresses.

    12x100@1:45 Free #4,8&12 IM
    5x100@1:30 Free kick w/fins went 1:22, 1:20, 1:20, 1:19, 1:17
    3x500@8:00 Free w/paddles&bouy went 7:05, 6:56, 6:37
    300 Free kick w/fins
    400 IM w/fins as drill work
    100 free ez

    Total 4000 yards
  13. A sprint day for me

    by , September 29th, 2009 at 08:31 AM (Mixing it up this year)
    I did not feel terribly fast but I did attempt a sprint day today. I just expect to go so much faster than I did.

    8x100@1:45 Free #3&6@2:00 1/2 pull 1/2 kick
    5x50@1:30 Free SPRINT went 37, 36, 36, 35, 35 not fast in my book but for practice that is a typical sprint for me
    8x50@1:00 Free #3&6 1/2 pull 1/2 kick
    5x50 Free from dive as 25 sprint 25 easy
    8x25@:45 Free over kick these arms easy

    5x50@1:00 Free Right arm only w/paddle
    3x100@1:45 Free w/paddles & bouy
    5x50@1:00 Free Left arem only w/paddle
    300 Free Kick w/fins Easy

    Total 3000 yards
  14. Some Good Distance Work

    by , September 28th, 2009 at 08:31 AM (Mixing it up this year)
    Felt ok today not terribly fast or slow, just there.

    100, 200, 300, 400 @:15R Free

    5x100@2:00 Free kick on side good body line w/fins
    5x100@2:00 Free w/fins 10 kicks on each side

    2x[500@7:00 Free w/paddles & bouy
    ....[50@2:00 Free Easy
    went 6:55 and 6:39 on the 500's

    2x200@:30R Free Easy

    Total 3500 yards

    A brief follow up to the meet Saturday, my buddy Steve saw my split in the 100 Free and told me what it was 27.26 at the feet. My best was a 27.83 prior to this. I hope this was a true split but then again I looked at my 50 Split on the 100 Fly and I know I didn't do a 21.51. Oh well, I plan to work on breaking 1 minute this year in the 100 so lets see it go in January.

    Goals for Nationals this year will be 26.5 in the 50 Free and 59.99 in the 100 Free, while maintaining my 21:36 in the 1650 Free.

    Did the warm up with the girls tonight and the second kick set. Total of 1500 yards extra this evening.

    Updated September 28th, 2009 at 10:37 PM by Donna

  15. Good Meet Today

    by , September 26th, 2009 at 09:11 PM (Mixing it up this year)
    Had a good though tough meet today. In less than 2 hours swam 5 events. Decided to do the middle distance pentathlon were after a 1000 warmup. Here are my results in the order they were swum
    100 Fly 1:23.12
    200 IM 2:43.05
    100 Free 1:04.59
    100 Breast 1:30.08
    100 Back 1:19.49

    Though not a best time in anything these were good times on short rest for me so I am pleased. I felt tired today, probably due to lack of sleep but that is ok.

    With warmups & warm downs and swims total of 1800 yards
  16. OH did I say I HATE ONCALL!!!!

    by , September 25th, 2009 at 09:49 AM (Mixing it up this year)
    This is starting to present as an every other week occurance and it always happens when I am oncall. After being paged most of the night for 2 different issues I finally got an hour at the pool and a 1/2 hour nap.

    5x200@4:00 Free
    500 Free kick w/fins every 3rd 50 fast
    5x100@1:45 Free w/paddles & bouy

    Total 2000 yards
  17. Trying to relax before another meet

    by , September 24th, 2009 at 08:27 AM (Mixing it up this year)
    I tried to relax alittle today and seemed to be doing ok.

    10x100@1:45 Free

    500 Free Kick w/fins every 3rd 25 moderate
    10x50@1:00 Breast pull w/fins "get the dolphin motion into breast"
    12x25@:45 Fly kick w/fins & board underwater
    4x50 with start 1 of each stroke sprint 20's finish free ez

    5x100@1:45 Free w/paddles & bouy

    200 Free EZ

    Total 3200 yards
  18. A fast slug returns

    by , September 23rd, 2009 at 08:32 AM (Mixing it up this year)
    I felt very sluggish today yet my times indicate otherwise. Go figure. The only thing that felt good was the 4 fly 20's

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

    10x50 starts as sprint 20's stroke/ez 30's free - 4 fly, 2 back, 2, breast, 2 free (good breakouts)
    500 kick w/fins alt by 100 fly/back

    10x100@1:30 Free w/paddles & bouy long and loose got faster as I went 1:26, 1:25, 1:24, 1:23, 1:21, 1:22, 1:21, 1:19, 1:19, 1:17

    200 Free EZ
    100 Back slow
    200 Free drills

    Total 3500 yards
  19. IM Day for a change

    by , September 22nd, 2009 at 08:40 AM (Mixing it up this year)
    Felt alittle tire today but muddled thru it.

    10x50@:55 Free

    2x[4x100@1:45 Free 1/2 swim 1/2 drill catchup
    ....[2x200@4:00 IM as fly drill, back pull, breast kick, free swim
    ....[400@8:00 IM went 7:00 on first and 6:43 on second

    100 Free EZ
    8x100@:10R kick w/fins alternate free/fly by 100
    200 Free EZ

    Total 4000 yards
  20. Still have some speed from the weekend

    by , September 21st, 2009 at 08:34 AM (Mixing it up this year)
    Felt decent but once I was into my main set it just seemed like everything clicked.

    11x100@2:00 Free 1/2pull/1/2kick someone reset the clock midway thru then I figured out I had gone an extra 100

    500 Free kick w/fins every 3rd 25 sprint
    10x50@1:00 Fly w/fins as 25 skull / 25 swim w/good form

    5x200@3:00 Free w/paddles & bouy descend went 2:41, 2:39, 2:37, 2:33, 2:30 this is the fastest I have ever done this set

    500 Free EZ every 4th 25 drill

    Total 3600 yards

    Did the first 7x100 of the warmup then had to chitchat with one of the parents.

    additional 700 yards

    Updated September 22nd, 2009 at 08:35 AM by Donna