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  1. Lactate Set in hot water not good

    by , September 1st, 2012 at 03:51 PM (Mixing it up this year)
    Swam at the Y today and the pool was at 87. Too hot for anything reasonable. I also found it difficult to pull fast with the paddles.

    500 choice

    8x25@:45 shooters no fins
    8x25@:45 kick build

    3 x (4 x 25) variables @:45
    1 = 12. fast + 12.5 cruise
    2 = 12.5 EZ + 12.5 fast
    3 = EZ
    4 = 200 pace

    100 EZ

    Main Sets:

    5 x 100 kick w/fins @2:00 -- descend to fast went 1:45, 1:40, 1:29, 1:25, 1:19
    8 x 25 kick w/fins @:45 -- 15 AFAP + cruise
    1:00 rest

    5 x 100 w/paddles @ 2:00 -- descend to fast went 1:30, 1:25, 1:19, 1:16, 1:14
    8 x 25 w/paddles @:45 odds = AFAP evens = EZ held :18's on AFAP
    1:00 rest

    200 EZ
    100 EZ kick

    Total: 3000
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  2. distance day and what a day

    by , August 31st, 2012 at 08:14 AM (Mixing it up this year)
    Felt good over all. Probably not as strong as I wanted but good anyway.

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

    5x200@3:30 free w/paddles & bouy descend 1-5 went 3:08,3:06,3:06,3:04,3:00

    300 EZ
    500 kick for time 13:41
    200 EZ

    Total 3000 meters
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  3. aerobic/speed hybrid or just call it KICK!!!!

    by , August 30th, 2012 at 07:34 AM (Mixing it up this year)
    This was alot of kicking fo me and it gave me an idea of how much I have improved over this year.

    500 free
    4x25@:45 scull w/snorkle
    8x50@1:00 IM order
    100 EZ

    5x100@2:00 kick w/zoomers went 1:47,1:47,1:44,1:41,1:39
    50 EZ
    8x50@1:00 w/zoomers odds under/over, evens over/under
    50 EZ
    200 AFAP kick for time w/zoomers 3:07
    200 EZ
    8x25@:45 shoorters w/fins
    100 AFAP kick no fins for time 1:58!
    200 EZ

    Total 3000 yards
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  4. aaaahhh recovery day

    by , August 29th, 2012 at 07:33 AM (Mixing it up this year)
    In retrospect this didn't seem like recovery day. For the muscles maybe for the lungs no way.

    500 free
    8x25@:40 shooters w/zoomers

    5x100@:30RI odds smooth free w/straples paddles & snorkle evens kick

    5x75@2:00 as 50 back w/6-10 SDK off wall + 25 feet first scull
    5x50@1:00 as 25 1 arm fly + 25 EZ speed fly was holding :54's
    5x25@:40 flutter shooters w/zoomers
    5x75@1:30 smooth 6 beat kick free
    5x50@1:00 breast pull w/zoomers
    5x25@:40 dolphin shooters w/zoomers

    200 EZ

    Total 2900 yards
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  5. speed work that actually felt somewhat speedy for once

    by , August 28th, 2012 at 07:20 AM (Mixing it up this year)
    Not too bad today. Felt better and faster than yesterday. I know that won't be true tomorrow.

    I am going to be losing my fins to my son who will be starting back to swimming in September. So I will start using the zoomers more often.

    One day when I feel particularly strong I would like to do the sprint sent fly.

    500 free
    4x(4x25)@:45 shooters w/zoomers 1-2 DPK 3 fast 4EZon back

    8x25@1:00 burst + cruise
    50 EZ
    50 AFAP went 34 not too good
    150 EZ

    6x25@:30 @100 pace went 17,18,19,19,18,18
    200 EZ
    5x25@:30 @100 pace went 17,18,19,18,18
    200 EZ
    4x25@:30 @100 pace went 16,17,18,18
    150 EZ
    3x25@:30 @100 pace went 16,16,17
    200 EZ

    Total 2550 yards
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  6. speed work.....felt sluggish again

    by , August 27th, 2012 at 07:38 AM (Mixing it up this year)
    Only my fly seemed fairly good evrything else YUCK!

    500 free
    500 free kick w/fins every 3rd lap fast

    8x25@1:00 burst + cruise
    50 EZ

    5x50@1:00 kick w/fins descend 1-4 5 EZ went :41, :40, :38, :35
    25 fly AFAP + 75 EZ horrid went :19

    5x50@1:15 fly descend 1-4 5 EZ went :51, :50, :48, :46 on last one ez went :52 these all felt good
    25 back AFAP + 75 EZ went :19

    5x100@2:00 free 75 smooth + 25 kick w/paddles & snorkle
    25 breast AFAP + 75 EZ went :25

    5x50@1:00 1-4 as 25 shooters + 25 EZ w/fins 5 EZ
    25 free AFAP + 75 EZ went :16 I guess that was ok

    100 EZ

    Total 3000 yards
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  7. Friday flyer and killer legs

    by , August 24th, 2012 at 07:21 AM (Mixing it up this year)
    Yes this goes together today. My favorite LCM fly set and another 500 kick with NO FINS! I went about 13:30 today on the kick which is great fro me. My legs are now all red and itchy.

    500 free
    500 free kick w/fins every 3rd 25 fast

    5x200@4:00 Fly w/fins as 50 rt arm/50 lt rm/50 kick/50 swim descending went 3:40, 3:32, 3:23, 3:16, 3:02

    500 free w/strapless paddles & bouy
    500 free kick w/board in 13:30

    Total 3000 meters
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  8. slow recovery day and i really needed it

    by , August 23rd, 2012 at 07:22 AM (Mixing it up this year)
    I was falling right into EZ today but then those under water no breather just kill me.

    300 free
    2x50 scull

    6x100@:20 RI odds 25 scull 25 swim 25 scull 25 swim
    Evens 25 scull 25 human drill 25 scull 25 human drill
    6x100@:20 RI IM odds drill evens swim work turns

    4x100@2:30 s 25's no breathers@:10R
    4x25@1:00 shooters w/zoomers
    200 kick w/zoomers
    200 swim w/strapless paddles & snorkle

    Total 2500 yards
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  9. Speed day again

    by , August 22nd, 2012 at 07:25 AM (Mixing it up this year)
    My free did not feel so speedy but the fly felt smooth again.

    400 free
    8x50@1:30 25 drill + 25 kick
    6x50@1:00 w/fins 25 UW dolphin + 25 EZ no lungs on the UW had a tough tim

    8x50@1:00 burst + cruise could not move on these
    100 EZ

    2xthru:
    50@1:00 fast R1 free :35 R2 fly :45
    2x50@1:00 EZ free
    100@2:00 at 200 pace R1 free 1:16 R2 fly 1:40
    200@:30RI EZ w/paddles, bouy & snorkle

    50 AFAP free went :34 should have been faster
    150 EZ

    Total 2700 yards
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  10. Aerobic day with a distance twist

    by , August 21st, 2012 at 07:34 AM (Mixing it up this year)
    I used this as both aerobic and distance.

    My free was some what forced but my fly felt smooth and loose. Back was difficult for some reason, maybe because I have not done it in a while.

    400 free
    8x50@1:15 as 25 UW dolphin +25 EZ w/fins

    3x200@3:00 free w/paddles & bouy descend went 2:50, 2:47, 2:44
    3x100@2:00 IM descend went 1:50, 1:47, 1:36
    3x50@1:15 fly descend went :50, :47, :44 felt long and smooth
    50 EZ

    3x200@3:00 free w/paddles & bouy descend went 2:51, 2:46, 2:37
    3x100@3:00 kick descend went 2:31, 2:20, 2:07
    3x50@1:00 back descend :50, :48, :44
    50 EZ

    200 EZ

    Total 3200 yards
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  11. speed work today was ok

    by , August 20th, 2012 at 07:19 AM (Mixing it up this year)
    After lifeguard class all weekend today was a nice change of pace.

    Not happy about long course today or having to share with a jogger. Prefer short course due to more lane space. Don't like Robin's group taking a lap lane and still spilling into our lanes.

    500 free
    300 free kick w/fins

    2x50@1:00 free cruise
    50@1:00 free EZ
    4x50@1:00 25 burst + 25 cruise
    50@1:00 free EZ

    2x50@1:00 free cruise
    50@2:00 kick on back
    4x50@1:00 15m dolphin kicks & cruise
    50@1:00 free EZ

    2x50@1:00 free cruise
    50@1:00 at 100 pace went :41
    4x50@1:00 25 burst + 25 cruise
    50@1:00 free EZ

    5x100@2:15 free as 25 AFAP + 75 EZ set heart rate too high on last one
    100 EZ

    Total 2600 meters
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  12. LCM 500 day

    by , August 17th, 2012 at 08:03 AM (Mixing it up this year)
    Today's theme 500's. Even a 500 kick with NO fins! That is unheard of for me because it always takes too long but I did it in under 15 minutes. You can stop laughing now.

    500 free
    500 kick w/fins as 200 dolphin on back + 300 free w/board
    3x500@9:00 free w/paddles & bouy went 8:08, 7:56, 7:45
    500 free kick w/board
    200 free EZ

    Total 3200 meters
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  13. Speed Day and it was decent

    by , August 16th, 2012 at 07:38 AM (Mixing it up this year)
    Shoulder started out tweaky but after about 300 it was fine. I need to use my tennis balls more for self massage i my chair at work.

    One other note fly with big fins felt uncoordinated or just slow. Next time I will use zoomers to get my rythm back.

    500 free
    2x(4x50)@:10RI #1=kick w/board #2=25 shooter+25 cruise #3=25 fist drill+25free #4=free work the turn
    100 EZ

    2xthru: round 1 free no fins round 2 fly w/fins
    25 AFAP + 25 EZ@2:00 went :16 on both free and fly
    50 AFAP@2:00 went 34 on free and 35 on fly
    50 EZ@2:00
    75 AFAP + 25 EZ@3:00 went 54 on free 56 on fly
    5x50@1:00 EZ
    1:00 rest between rounds

    200 EZ

    Total 2700 yards

    Updated August 16th, 2012 at 07:57 AM by Donna

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  14. Distance Day today

    by , August 15th, 2012 at 07:29 AM (Mixing it up this year)
    I may move distance day to Tuesday and Friday to space them apart better then do speed monday and thursday and/or saturday leaving Wednesday for aerobic work.

    500 free
    500 free kick w/fins every 3rd lap fly

    15x100 free w/paddles & bouy
    #1-5@1:35. #6-9@1:30. #10-12@1:25 #13-14@1:20 #15@1:15 made all but last one
    Went 1:28, 1:26, 1:27, 1:26, 1:26, 1:25, 1:24, 1:23, 1:23, 1:20, 1:20, 1:20, 1:18, 1:18, 1:18

    200 free EZ
    200 free kick
    100 breast kick
    100 free w/fins
    100 back kick w/fins
    100 fly kick w/fins on side
    100 breast pull w/fins
    100 free w/fins

    Total 3500 yards
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  15. Quality Aerobic day better than yesterday

    by , August 14th, 2012 at 07:33 AM (Mixing it up this year)
    Right shoulder is still a little tweaky. Managed a decent workout I am pleased with.

    500 free w/strapless paddles
    300 free w/snorkle

    2.5 times thru:
    12x25@:30 kick w/zoomers fast to 15m then cruise
    100 EZ this is where I ended round 3
    5x50@1:00 round 1=IM held 45 round 2=back held 47
    100 EZ
    50 fly went :44 for both
    100 EZ

    Total 3000 yards
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  16. Speed, speed were are thou speed

    by , August 13th, 2012 at 07:43 AM (Mixing it up this year)
    Not a bad workout but just did not feel fast. I felt I was going 100% but the times could have been fast. I have to remind myself the last two weeks were kick specific up until I could get the shoulder worked out. Right shoulder tweaky today but moved thru it this time.

    Also tried doing a good warm down today to see if this will help.

    200 free
    200 free kick
    100 IM drill
    50 front scull
    50 V sit scull
    4x50@:50 free w/paddles. Love my paddles
    4x50@1:15 torue drill w/paddles & snorkle
    50 EZ

    5x50@1:15 1=smooth DPS 2=burst + cruise 3=25 fast + 25 EZ 4=EZ 5=fast 90% went :36
    100 EZ
    50 AFAP went :36
    200 EZ
    100 AFAP went 1:16
    200 EZ

    5x(100 + 50EZ)@3:00
    1=25 fast build down to 50% +50 EZ
    2=35 fast build down to 50% +50 EZ
    3=50 fast build down to 50% +50 EZ went :35
    4=100@90% + 50 EZ went 1:16
    5=EZ

    350 EZ

    Total 3000 yards
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  17. sprint day and a lesson proved

    by , August 11th, 2012 at 10:30 AM (Mixing it up this year)
    Heat is not always good. Apparently after I left last night from coaching one of the regulars who was soaking in the hot tub for a while left and went into the locker room to go to the sauna. Someone found her in the sauna but it appeared she died in there. Too much hot is not good. Need to hydrate!

    Hot pool today but I managed. It was really hard to get moving.

    500 free
    8x50@:15RI odds torque drill evens scull drill w/snorkle
    100 EZ

    8x25@1:00 burst + cruise 4fly 4free

    4x(25 no breather + 25 EZ)@1:15
    50 fast went 35
    250 EZ

    4x50@1:15 free descend 1-4 went 44, 40, 37, 35
    100 broken at 50 for :15 went 1:15
    200 EZ

    4x(25 no breather + 25 EZ)@1:15
    100 AFAP went 1:16 happy with this
    200 EZ

    300 free kick w/zoomers every 3rd 25 tombstone

    Total 3000 yards

    Updated August 11th, 2012 at 05:30 PM by Donna

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  18. long course friday a distance day

    by , August 10th, 2012 at 08:06 AM (Mixing it up this year)
    Long course tends to lead itself to distance or fly so that will be my friday ritual.

    500 free
    500 free kick w/zoomers every 3rd 25 tombstone

    4x400@7:00 free w/paddles descend 1-4 went 6:24, 6:18, 6:08, 5:57

    200 free w/strapless paddles
    300 kick w/zoomers
    300 free EZ w/zoomers long and loose

    total 3400 meters the most I have done in a single workout in a long time
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  19. right shoulder...no problem! yeah!!!

    by , August 9th, 2012 at 07:31 AM (Mixing it up this year)
    Thankful my chiropractor was able to do ART on me yesterday. Feeling great.

    1000 free by 200 swim/pull/swim/kick/swim

    8x25@1:00 burst + cruise
    8x25@1:15 kick streamine w/snorkle
    200 EZ

    2x(6x50) no equipment
    Round 1 free @1:15 descend 1-5 #6 EZ
    Went 44, 40, 38, 38, 35
    Round 2 kick @1:30 descend 1-5 #6 EZ
    Went 1:14, 1:08, 1:05, 1:03, 55

    300 EZ kick w/zoomers

    Total 2500 yards
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  20. ART today and it's about time

    by , August 8th, 2012 at 07:38 AM (Mixing it up this year)
    I think I have fixed most of my issue myself with trying to copy what I had had done before when my shoulder goes haywire. But it is always good to have a professional help out.

    Anyone know where I can get a book on ART for my self?

    500 free every 4th lap kick on back
    500 free kick w/zoomers every 3rd lap fast

    This was my test/stress set today:
    5x100@1:30 free w/strapless paddles. I was in shock I actually kick for all of it too! Held 1:24's

    500 fly kick w/fins odd 100Ks on back evens w/board

    6x50 torque drill w/paddles
    200 free strong kick w/snorkle

    500 free moderate pace

    Total 3000 yards
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