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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. Monday 4/6 - Allergies hitting hard

    by , April 6th, 2009 at 08:42 AM (Mixing it up this year)
    Sleep, what is sleep? I think I finally stopped coughing somewhere around 2am but had to get up at 4:30 so...

    Left muscle left under the arm feels really tight. Is fine while I swim just feel it kind of ache when I am not swimming.

    My swim was actually fine today except for bouts of coughing here and there, which I just swam thru. Nothing too hard today just a lot of drill/kick work.

    10x100 @ 2:00 Free 1/2 pull 1/2 kick
    5x200 @ 3:30 Free as 50 breath every 3rd, 50 breath every 5th, 100 swim with 6 beat kick went 2:57, 2:52, 2:53, 2:51, 2:47
    3x200 @ 3:30 Back kick with fins good kickouts, #1 kick, #2 kick with rotation, #3 kick with partial recovery
    4x100 @ 2:00 as 50 Free/50 Back Stretch it out went 1:37, 1:35, 1:32, 1:30, 1:27
    500 Free with bouy every 3rd lap back

    Total 3500 yards
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  2. Saturday 4/4 - College Flashback meet

    by , April 4th, 2009 at 08:23 PM (Mixing it up this year)
    My purpose for going to this meet was to support a local meet since we have so few meets in south Georgia. Since my taper is going on I figured I would try out a new suit to see if I liked it. I didn't, but I swam fast so who knows it may just get some wear time after all.

    The pool was outdoors and we had a beautiful day. Since we were low on timers and I had planned to just swim easy at this meet and really not push, I volunteered to time when I was not swimming. This means I really did not get any warm up or warm down after races.

    I started with the 200 Free and went a 2:22.40 the fastest I have gone this season. Then came the 200 Back outside in the sun, just swam nice and loose felt strong so I cranked the last 100 of it and WOW went a 2:46.54, 2 seconds faster than last weekend and only 1 second off my best time from last year.

    The final swim was the 500 Free and I did not want to hurt on this one so I chose to do something I never do on a 500, KICK. I kicked the entire 500 and for the first time this season went under 6:22 with a 6:19.74.

    I am still having issues with my back muscles being alittle on the tight side but atleast they are not hurting like before. Nothing another massage and plenty of ice won't cure.

    Total 2100 yards today
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  3. Friday 4/3 - Taper, Taper, Yuck

    by , April 3rd, 2009 at 09:12 AM (Mixing it up this year)
    I just did not feel speedy today but it was long course today too. Kicking was all I really wanted to do and this from a non kicker. What is happening to me? I have no energy in the pool. I know I am beginning to hit that YUCKY FEELING!

    The back muscles are still alittle bit of a problem but mostly normal. Don't want to blow it. Tomorrow is the Hilton Head meet and I am going to go and swim SLOW, just try out a new suit for Y Nationals to see if I like it or not. I asked the meet director to play some Pink Floyd music for me to swim by tomorrow.

    2x400 @ 8:00 Free went 7:38 and 6:56
    400 free kick every 3rd lap sprint
    8x25 @ 1:00 IM order 2 of each stroke FAST with fins fly kick on breast
    200 IM drill
    400 free pull every 3rd lap back
    2x400 @ :30 Rest kick with fins #1 easy, #2 pick 4-25's to Sprint kick
    200 IM drill EZ

    Total 3000 meters
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  4. Thursday 4/2 - Feeling much better today

    by , April 2nd, 2009 at 08:41 AM (Mixing it up this year)
    I really did not expect to feel this good today. The muscles have relaxed enough to actually feel fairly normal in the water. I did not push today since I did not want to agrevate anything. Did push the legs and they got a great workout.

    10x100 @ 2:00 Free 1/2 pull 1/2 kick
    20x25 @ :45 SDK off wall to 1/2 pool finish with free
    5x100 @ 1:30 Free kick with fins went 1:18, 1:21, 1:20, 1:19, 1:15
    200 Free EZ
    3x100 @ 2:00 Back pull with bouy only
    5x100 @ 1:45 Free Easy arms 6 beat kick went 1:31, 1:30, 1:30, 1:26, 1:21
    500 Free Easy every 3rd lap kick

    Total 3500 yards
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  5. Wednesday 4/1 - Still hurting but on the mend

    by , April 1st, 2009 at 08:49 AM (Mixing it up this year)
    Slept in 15 minutes this morning so only got 80 minutes in.

    The massage yesterday greatly helped but it will take a few days for the muscles on the left side of my back to release completely.

    Swimming was ok today when I breathed to the right, but when I breathed to the left it hurt some. I am going to use ice, tennis balls and the tens unit today to see how quickly I can get back to normal.

    1000 Free as 200 swim/pull/swim/kick/swim
    500 Kick with fins as 100 fr/fl/fr/fl/fr streamline
    10x50 @ 1:15 one arm fly alternate 25 rt/25 lt
    500 kick with board only
    5x100 @ 2:00 as 50 free/50 back went 1:38, 1:37, 1:37, 1:36, 1:32
    200 Free EZ

    Total 3200 yards
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  6. Tuesday 3/31 - Still not recovered

    by , March 31st, 2009 at 08:52 AM (Mixing it up this year)
    I am seriously thinking a massage is in order. Today I tried not to really push too much but that is hard for an old yardage monster. I am also missing my paddles. I have to force myself to put them away during taper time.

    500 Free every 3rd lap kick
    5x100 @ 2:30 Breast kick with fins
    10x50 @ 1:00 Free Drill alternate 25 fists/25 fingertip drag
    5x200 @ 3:30 Free pull with bouy only went 3:08, 3:04, 3:02, 2:58, 2:51 just kept it Long
    5x100 @ 1:45 Free kick with fins
    3x100 @ 3:00 Breast get the motion and don't worry about speed went 1:51, 1:46, 1:41
    200 Free EZ

    Total 3500 yards this just seemed too short a workout.
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  7. Monday 3/30 - Knots in my back

    by , March 30th, 2009 at 08:30 AM (Mixing it up this year)
    Last night I had to use the tennis balls to releave some of the knots I had in my back. Today I figured was more of a warm down from yesterday at least for the upper half of my body. Poor legs....

    10x100 @ 1:45 Free easy just make them
    500 Free kick with fins every 3rd FAST
    500 Free with board every 3rd back
    10x50 @ :55 Free alternate 25 catchup/25 swim with 6 beat kick
    5x100 @ 1:30 Free kick with fins went 1:23, 1:23, 1:21, 1:21, 1:20 OUCH! I think I left my legs at the pool.
    8x100 @ 1:45 Free easy just make them
    200 Back as alternate 50 swim /50 drill EZ

    Total 4000 yards only the kick sets were hard
    but I can't believe I actually got this much in.
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  8. Sat/Sun 3/28-29 - St. Pat's Meet

    by , March 29th, 2009 at 09:22 PM (Mixing it up this year)
    Well I would not say this was one of my better meets. The 1000 (13:05.07 out in 6:25.64) & 500 Free(6:25.90 oh well), 100 (1:29.38) & 200 Breast(3:14.33), and 200 Back(2:48.76) were about normal for my seasonal times this year but not best times (due to not being tapered). The 50's Breast and Fly STUNK!

    As far as my 200 IM I was surprise as was Kristen. We both swam the 500 Free and only got to rest for 2 fast heats of 500, 3 heats of 200 Relays and 1 heat of 200 IM before we were both on the blocks again. We both were just hoping to have enough to break 3 minutes and we were both successful. 2:51.90.

    I hope I can figure out my taper for Y Nat's. I really want to do well in the 100, 500, & 1650 Free and the 100 & 200 Back, everything else is just for fun.

    Any suggestions are welcome. I am going to review my taper from last year and hopefully I will hit it just right again.

    Yardage totals between warmups and swims for this meet were 3500 yards on Saturday and 3000 yards on Sunday.
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  9. Friday 3/27 - no challenge here

    by , March 27th, 2009 at 09:01 AM (Mixing it up this year)
    Well I slept in 15 minutes this morning and decided to just do an easy warm up and easy swims. Have the meet at Dynamo tomorrow so I left the swim toys home and used one of the public kick boards only.

    1000 as 200 swim/pull/swim/kick/swim
    5x200 IM (no interval) #1 drill, #2 kick, #3 pull, #4 drill, #5 swim
    2x100 kick #1 breast, #2 free

    That was it short and sweat. No speed at all just loosen up.

    Total 2200 meters
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  10. Thursday 3/26 - A little easier day

    by , March 26th, 2009 at 08:36 AM (Mixing it up this year)
    Felt ok in the shoulders but my right knee is acting up. Was able to kick breaststroke with no pain but pushing off the wall was a little tough. Must be weather related.

    1000 Free as 200 swim/pull/swim/kick/swim
    10x50 @ 1:15 Back as 25 right arm 25 left arm
    5x100 @ 2:30 Back as 25 rt arm underwater recovery, 25 lt arm underwater recovery, 50 swim
    800 IM kick in reverse order
    200 Free Build
    200 Free alternate swim/drill
    200 Free EZ

    Total 3400 yards
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  11. Wednesday 3/25 - Am I tapering? I don't think so

    by , March 25th, 2009 at 08:35 AM (Mixing it up this year)
    It is so hard to get started with this taper. I am still getting 4000 in per day but I have dropped the intensity down.

    I did notice my kick is much stronger than in the past so all of this kicking might just be paying off with my swimming but not with the rolls on my thighs. Those don't want to go away.

    5x100 @ :15 Rest Free Pull to Kick
    10x100 @ 2:00 IM drill fly, pull back, kick breast, swim free
    5x200 @ 3:30 Free paddles and bouy Descend 1-5 to strong not fast went 3:11, 2:57, 2:51, 2:45, 2:43
    5x100 @ 1:45 Free kick with fins #1&4 kick on side, 2&5 kick on back streamline, #3 6 kicks then rotate side, front, side, back
    8x50 from dive 2 of each stroke breakout to 15 meters fast then easy free
    500 Free every 3rd lap 6 beat kick
    100 free EZ

    Total 4000 yards
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  12. Tuesday 3/24 - Attempt at a Sprint Set

    by , March 24th, 2009 at 08:41 AM (Mixing it up this year)
    I got the idea from a Jim Thornton post but cut it down a little to something I could handle for a first time out, especially since I concider myself more of a distance swimmer. Thanks Jim, I'll work up to 5x8x50 eventually.

    500 Free every 3rd lap kick
    5x100 @ 1:40 Free Kick with fins

    Find average 200 split time mine is :36 goal is
    set #1-38, #2-37, #3-36, #4-35, #5-34
    5x[4x50 @ 1:00 Free
    ....[1 minute rest
    results #1-38,38, #2-37,36, #3-36,35, #4-35,35, #5-34,34
    I could not imagine doing the whole set as written originally just yet. I will work on it though since it would be nice to be a sprinter again.

    500 Free every 3rd lap kick

    3x100 @ 2:30 Breast kick
    4x50 @ 1:15 Breast

    500 Free with paddles every 3rd lap back
    300 kick as 100 free on side, 100 fashion model back, 100 fly streamline
    200 Free EZ

    Total 4000 yards
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  13. Monday 3/23 - Ready to start tapering

    by , March 23rd, 2009 at 08:40 AM (Mixing it up this year)
    This is the time I like but I don't. I am 3 weeks out from Y Nationals and once again I am trying to taper but still be able to do the distance events.

    The one thing in the mix is a meet this coming weekend at Dynamo and one the next weekend at Hilton Head. Dynamo I hope to do ok hopefully not hitting that yucky feeling I usually get the second week. Hilton Head is just for fun.

    5x200 @ 3:30 Free went 3:05, 3:05, 3:03, 2:57, 2:57 takes me a while to get moving
    10x50 @ :55 Free right paddle on with 4 kicks on the paddle hand
    200 kick free
    10x50 @ :55 Free left paddle on with 4 kicks on the paddle hand
    8x25 @ 1:00 SDK's trying to get to 15 meters but only got to about 1/2 of 25 yard pool on my best ones
    500 Free every 3rd back with paddles and bouy
    8x50 from a dive 2 of each stroke fast breakout then easy for the rest
    300 Free EZ

    Total 3600 yards
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  14. Friday/Saturday - Combo practices

    by , March 21st, 2009 at 04:33 PM (Mixing it up this year)
    Friday night my son decided to go to a dance at the Y so I had a little less than an hour while the pool was still open so I swam a little.

    6x200 mostly kicking free
    trying to build my kick stronger

    Total of 1200 yards

    The girls met me at the pool this morning and we worked on our strokes

    500 Free
    30x25 drill 10 fly, 10 back, 10 breast
    work on starts and dolphin kick out
    350 Fly with fins
    200 free Ez

    Total 2800 yards
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  15. Friday 3/20 - Another Fast Day but LCM

    by , March 20th, 2009 at 09:32 AM (Mixing it up this year)
    I actually needed today after my night at the Y coaching. Some times people just don't think before they make decisions that effect others. I'll leave it at that. This was a get the fustration out workout!

    Anyway back to the game at hand, practice.

    10x100 @ 2:00 Free really strong here held 1:40's on warmup?
    500 Free kick with fins
    6x100 @ :10 Rest #1-2 Breast kick with fins
    #3-4 Breast swim with fins
    #5-6 Breast pull with bouy
    5x200 @ 3:30 Free with paddles and bouy went 3:10, 3:08, 3:05, 3:03, 3:01
    400 kick with fins alternate free/fly by 100
    100 free EZ

    Total 3600 yards

    Updated March 20th, 2009 at 10:33 AM by Donna

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  16. Thursday 3/19 - Winding Down FAST!

    by , March 19th, 2009 at 08:52 AM (Mixing it up this year)
    Mid next week I will begin my taper. I know I will be climbing the walls between then and Y Nat's. Today I had a great challenge set probably the best I have every done.

    10x100 @ 2:00 Free 1/2 pull 1/2 kick
    500 back with fins as 50 kick with rotation/50 kick with partial recovery concentrate on rotating shoulder to chin and head staying back

    5x200 @ 3:00 Free with paddles and bouy went 2:41, 2:38, 2:35, 2:31, 2:30 this is perhaps the best I have felt in ages. Did notice a slight pause in my stroke on the left arm pull. Working to correct.

    200 Free kick EZ
    100 Free EZ
    8x25 @ :45 back drills 2 kick arms perpendicular, 2 catchup, 2 under water recovery, 2 double arm

    5x100 @ 2:00 Free as 25 rt arm, 25 lt arm, 50 swim
    2x200 @ 4:00 Free kick with fins #1 easy #2 alt. 50 fast 50 easy
    100 Free EZ

    Total 4000 yards
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  17. Wednesday 3/18 - ????

    by , March 18th, 2009 at 08:47 AM (Mixing it up this year)
    Not really sure what happened this morning. Felt really slow and sluggish but ended up swimming really great!?!?!?!

    Since I felt slow I decided to focus on breaststroke today.

    10x100 @ 1:45 Free couldn't seem to move here

    2x[200 @ 5:00 Breast kick with fins
    ......[4x50 @ 1:15 Breast pull with bouy
    ......[100 @ 3:00 Breast went 1:44, 1:41 not much rest before these

    500 free kick with fins every 3rd lap fast
    200 Free EZ
    5x100 @ 1:30 Free with paddles and bouy descend went 1:20, 1:18, 1:17, 1:16, 1:14 that really surprised me

    100 1 arm fly drill - loosen my back
    500 Free every 3rd lap breast
    100 1 arm fly drill - loosen my back
    100 Back drills

    Total 4000 yards

    Updated March 18th, 2009 at 12:31 PM by Donna

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  18. Tuesday 3/17 - A Better Day

    by , March 17th, 2009 at 08:38 AM (Mixing it up this year)
    I guess I worked out most of the knots in the muscule by the scapula since my right arm had some power today without pain. That may not be the case tomorrow as I worked fairly hard today.

    1000 as 200 swim/pull/swim/kick/swim (only thing I could do since the clock was not on yet)

    5x100 @ 2:00 back kick with fins rotating on side every 6 kicks
    500 Free with paddles and bouy every 3rd lap back
    5x100 @ 2:00 back held 1:43's but felt alittle weak on these
    5x100 @ 1:30 free with paddles and bouy descend went 1:26, 1:22, 1:20, 1:18, 1:15
    felt good here
    8x25 @ :45 back catchup drill
    500 Free EZ

    Total 3700 yards
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  19. Monday 3/16 - Arms hurt at the start

    by , March 16th, 2009 at 09:53 PM (Mixing it up this year)
    For some reason my arms hurt today. I believe it was the muscle under the scapula again. I tried working it out with a tennis ball so I will have to wait till tomorrow to see if it worked.

    10x100 @ 1:45 Free

    500 Fly kick with fins on back streamline
    10x50 @ 1:00 Fly with fins

    500 free with paddles and bouy every 3rd lap fast
    200 kick free no fins
    6x50 @ 1:00 Free drill alternate fists, fingertip drag
    500 Kick free with fins every 3rd lap fast
    300 EZ

    Total 3800 yards
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  20. Sunday 3/15 - Finally back in the pool

    by , March 15th, 2009 at 05:50 PM (Mixing it up this year)
    After 2 days at sectionals with my swimmer I am back in the pool. Another slow sluggish start. Got some good speed on the 50's breast and back. The fly felt too relaxed but great form.

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

    10x50 @ :55 Free with paddle on right hand 4 kicks on the paddle hand
    10x50 @ :55 Free with paddle on left hand 4 kicks on the paddle hand

    200 breast kick with fins
    4x50 @ 1:00 breast with fins held 48's
    200 fly kick streamline on back with fins
    4x50 @ 1:00 fly with fins held 40's
    200 back kick streamline on back with fins
    4x50 @ 1:00 back with paddles held 43's

    300 free every 3rd lap non free

    Total 3500 yards

    On a good note my swimmer Sandra dropped time in 2 out of her 3 events at sectionals.

    Updated March 17th, 2009 at 08:42 AM by Donna

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