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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. Mind numbing 500's

    by , August 28th, 2009 at 09:08 AM (Mixing it up this year)
    I am mentally numb, in total denial, physically exhausted and just here going thru the motions. Not in the mood to discuss the cause of all this just now but safe to say today was not a day to put in any effort.

    7x500 @ 10 #1,2,6 free #3,5 kick, #4 pull

    Total 3500 meters
  2. Shoulders are sore but for the right reasons

    by , August 27th, 2009 at 07:32 AM (Mixing it up this year)
    My shoulders hurt after this one but for the right reasons and the right type of sore. Had to concentrate on form while doing these. I am starting to realize the biggest challenge for me is lung capacity.

    5x200@3:20 Free
    8x100@1:30 Free w/paddles & bouy held 1:24's
    12x50@:50 Free
    4x100@1:25 Free w/paddles & bouy held 1:20's
    8x50@1:00 Free kick w/fins easy
    5x100@1:20 Free what every equiptment you need to make it for me that was paddles & fins held 1:16's
    300 Free EASY!

    Total 4000 yards
  3. Back to basics

    by , August 26th, 2009 at 11:16 AM (Mixing it up this year)
    I am starting to reuse my workouts from when I swam with the kids and coach Rick. I am feeling like I did back then, they are challenging and fun.

    8x50@:55 Free
    200@3:30 Free 1/2pull 1/2kick
    6x50@:55 Free as 25 build/25 drill choice
    3x100@2:00 Free 1/2pull 1/2kick
    5x50@:55 Free w/fins easy speed went 35, 34, 33, 32, 31 great descending
    750@15:00 w/paddles 5fr/1bk, 4fr/2bk, 3fr/3bk, 2fr/4bk, 1fr/5bk
    4x25@:45 Fly #1 fast #2-4 drill choice
    3x100@2:00 IM build each stroke
    4x25@:45 Back #1 fast #2-4 drill choice
    8x50@1:00 IM
    4x25@:45 Breast #1 fast #2-4 drill choice
    12x25@:40 IM work transitions
    500 Free alt by 100 swim/pull/kick

    Total 4000 yards

    This evening I joined Sandra for the workout.

    8x50@:55 Free
    200@3:30 Free 1/2pull 1/2kick
    6x50@:55 Free as 25 build/25 drill choice
    3x100@2:00 Free 1/2pull 1/2kick
    5x50@:55 Free w/fins easy speed went 35, 34, 33, 32, 31 great descending
    350 Free every 4th 25 back as warm down

    Total 1800 yards

    Updated November 26th, 2009 at 05:22 PM by Donna

  4. Slightly easier.....or was it....

    by , August 25th, 2009 at 07:40 AM (Mixing it up this year)
    I figured I would do an easier workout today so I chose a sprint workout. I totally forgot the effort you put in is why you need the extra rest. Actually I need to work on my 50 and 100 Free this year, I want my 50 low 27 to high 26 and my 100 under 1 minute.

    The kids will keep me motivated for sure as they are starting to leave me behind.

    8x100@1:45 Free swim #3&6@2:00 1/2 pull 1/2 kick
    5x50@1:30 Free FAST went 36, 35, 35, 35, 35 for me that is fast in practice
    8x50@1:00 Free swim #3&6@1:15 1/2 pull 1/2 kick
    6x25@1:00 Free Fast held 16's from a push
    8x25@:40 Free EZ

    5x50@1:10 Free right arm only held 1 minute
    3x100@1:45 Free w/paddles & bouy
    5x50@1:10 Free left arm only held 55's this arm is much stronger

    3x100@1:45 Free kick w/fins
    2x200@3:00 Free w/paddles & bouy descend went 2:51, 2:35
    200 Free EZ warm down

    Total 3500 yards

    Updated August 25th, 2009 at 10:09 AM by Donna

  5. Back to normal but conscious of stroke mechanics

    by , August 24th, 2009 at 07:42 AM (Mixing it up this year)
    I am trying to stay focused on stroke mechanics as I turn the volume back up. Right shoulder did well this morning but I did not push much with the paddles, just kept it easy. This first set was done with no breaks between the swims.

    3x200@3:30 Free
    5x100@1:35 Free
    8x50@:45 Free
    2x200@3:10 Free
    3x100@1:30 Free
    1x200@3:00 Free

    8x100@1:45 Free w/paddles & board EZ
    8x25@:40 Free every 3rd FAST my fast felt really slow at :17
    8x100@2:00 Free w/paddles last 25 kick on back
    3x200@:10R Free w/fins #1 kick, #2-3 swim EZ arms

    Total 4800 yards

    Swam part of this workout again this evening. Actually swam faster this evening than this morning but I was also drafting off Sandra(11). This is the first time she has actually kept ahead of me for an entire set. I can't wait to see how she does in her next meet.

    Total of 2200 yards

    Updated November 26th, 2009 at 05:24 PM by Donna

  6. Testing the shoulder a little

    by , August 22nd, 2009 at 05:23 PM (Mixing it up this year)
    I decided to try alittle Fly and Back just to make sure nothing hurts and the shoulder seemed fine. Due to one of my swimmers being alittle under the weather we opted for our normal drill workouts.

    40x25 Free drills
    500 Free
    5x100 Free pull w/bouy
    200 testing my shoulders

    Total 2200 yards
  7. Shoulder is better today but still not going to tempt fate

    by , August 21st, 2009 at 09:54 AM (Mixing it up this year)
    Another just easy workout to keep the shoulder moving but nothing stressful.

    1000 Free as 200 swim/pull/swim/kick/swim
    500 Free kick w/fins every 3rd 25 SPRINT
    5x100 @ :15R Fly w/fins on back
    5x100 @ :10R Free drill w/fins and lots of kick
    500 Free felt strong and good

    Total 3000 meters

    I will be swimming the warmup with the kids today so just went easy this morning. Seemed like a number of the tri's mensioned an open water swim this weekend on Sunday. I want to do it but also am playing it somewhat safe this time around. We shall see 3.5 miles on sunday if I am up for it.

    The evening workout was only 1000 yards since we had storms that kept us out of the pool the rest of the night

    Updated August 22nd, 2009 at 05:21 PM by Donna

  8. Nice and Easy for a few days

    by , August 20th, 2009 at 08:57 AM (Mixing it up this year)
    Did not want to push to hard today, just nice and loose swimming to keep my feel.

    400, 300, 200, 100 @ :15R Free
    500 Free kick w/fins moderate pace
    5x100@:05R Fly drills w/fins #1 chest press arms at side, #2 chest press arms in front, #3 front skull, #4 fly kick on side, #5 fly kick on back

    5x100@1:45 Free w/fins use the legs let the arms just go thru the motions, held 1:19's
    500 Free kick w/fins easy

    Total 3000 yards
  9. Slept In but back this evening

    by , August 19th, 2009 at 09:15 PM (Mixing it up this year)
    Since my shoulder was so back yesterday I decided to sleep in and just try to let it recover alittle. As the day progressed it did feel some better. So tonight I said I will just swim really easy doing free only while the girls swam some IM's.

    300 Free
    14x100@2:00 Free EZ didn't want to stress the shoulders just loosen them

    8x25@ 1:00 Free Sprint yes I did try to sprint and got better as I went

    3x500@8:00 Free pull with bouy only went 7:10, 7:20, 7:05 just nice and loose

    500 Free kick w/fins easy

    8x25@1:00 free w/fins work on good hand entry

    Total 4100 yards

    Just going to finish the week with EZ freestyle since I know back is what really stressed it I don't what to do anything that hurts this week.
  10. Shoulder Issues

    by , August 18th, 2009 at 07:20 AM (Mixing it up this year)
    Well the right shoulder is an issue today I took 1 stroke of backstroke and OUCH. The next few days will be mega kicking for me. I have not been really good about working the knots in my back and am paying the price now. The tens unit is on now and hopefully I might swim some easy free by tonight coupled with a great leg set.

    10x100 @ 1:45 Free
    500 Free kick w/fins every 3rd sprint
    5x100 @ :10R kick w/fins 3 fly 2 back
    4x50 @1:00 back/free started with back but switched to free when the shoulder went
    300 free kick no fins

    Total 2500 yards
  11. Morning workout Take Two

    by , August 17th, 2009 at 09:14 PM (Mixing it up this year)
    Did most of the same workout that I did this morning but much faster. I usually only do the first half of the workout then I just coach for the second half once the other team leaves and we have the whole pool. On the 200's we had 2 lanes and 4 swimmers 2 in a lane swimming side by side. What a race we had for all of these and yes I WON!!! By a lot.

    Something about me and paddles go great together. I know that very soon McKaylin, Sandra and Jennifer will be able to beat me but for now let me enjoy my victory.

    5x100 @ 1:45 Free

    5x100 @ 2:00 1 arm Fly drill w/fins
    500 free kick every 3rd 25 sprint w/fins

    8x25 @ :30R fly drills

    5x200 @ 3:30 Free pull w/paddles & bouy
    went 2:45, 2:41, 2:37, 2:32, 2:29

    200 free kick EZ

    Total 2400 yards
  12. Bad Back today

    by , August 17th, 2009 at 07:33 AM (Mixing it up this year)
    My back was hurting today so I changed a kick set into a 1 arm fly set to stretch out my back. It actually does help when I over emphasis the undulation in the back. I can tell my hamstrings were tight, I felt them on every flip turn, OUCH! Then again it made for very fast turns today.

    10x100 @ 1:45 Free felt fairly good on these

    500 Free kick w/fins every 3rd 25 moderate
    5x100 @ 1:45 1 arm Fly w/fins

    5x200 @ 3:15 Free w/paddles & fins went 2:51, 2:49, 2:49, 2:45, 2:35

    5x100 @ 1:45 Free focus on alternate breathing with a kick (remember I normally just drag my legs)
    500 Free every 3rd 25 fist drill

    Total 4000 yards
  13. Easy Saturday

    by , August 15th, 2009 at 08:20 PM (Mixing it up this year)
    Today my shoulders needed some rest so the girls and I did the usual 2000 yard drill workout.

    Here is what we did
    500 Free as 25k/25p/25s
    40x25 10 of each stroke drills
    300 Free kick w/fins I pushed some on this
    200 Free EZ

    Total 2000 yards
  14. Double trouble today

    by , August 14th, 2009 at 08:16 PM (Mixing it up this year)
    This is my second workout for today. I did not do all of it since I was sore from my earlier workout.

    5x200 @ 3:30 Free
    4x25 @ :40 Fly
    4x50 @ 1:00 fly/bk, bk/br
    4x200 @ 4:00 MI
    4x25 @ 1:00 Fly
    4x50 @ 1:15 fl/bk, bk/br
    10x100 @ 2:00 Free kick w/fins fast held 1:30-1:35
    200 Easy

    total 3600 yards
  15. Who needs a recovery day

    by , August 14th, 2009 at 08:10 AM (Mixing it up this year)
    Started out with no clock today so most were not timed swims just count to 10 and go again.

    100, 200, 300, 400 on :10R Free
    500 Free kick w/fins every 3rd moderate
    5x100 as 50 fly skull/50 fly kick on back w/fins
    400, 300, 200, 100 on :10R Free w/paddles & bouy
    500 alt 50 Free/100 Back

    Total 3500 meters
  16. Mixing it up a bit

    by , August 13th, 2009 at 07:37 AM (Mixing it up this year)
    I am trying to mix it up a bit but one thing will remain the same every day will have 1000 kick w/fins. At Nat's my thighs seemed much thinner than they have in the past even if I have lost no weight!

    10x100 @ 1:45 Free every 3rd IM made the interval on IM

    500 Free kick w/fins every 3rd sprint
    5x100 @ :10R alt fly/back kick w/fins by 100

    5x200 @ :10R #1 Fly w/fins, #2 Back w/paddles, #3 Breast 1/2kick/1/2pull, #4 Free pull w/paddles & bouy, #5 Free easy

    10x50 @ :55 Free 6 kicks on the paddle hand 1-5 paddle on rt hand, 6-10 paddle on the lt hand

    Total 3500 yards alittle easier today except of course on the fly
  17. Getting back in the habit

    by , August 12th, 2009 at 09:07 AM (Mixing it up this year)
    It is time to get back to work so here is day 1 of short course season.

    10x100 @ 1:45 Free held 1:23-4

    5x100 @ 2:00 Fly kick w/fins various positions some on back, side, stomach, rotating
    4x100 @ 1:30 Free kick lost fin on #2 and 4 for some reason these fins have got to go I want my old ones back
    50 kick free no fins
    2x25 @ 1:00 Free kick SPRINT went :23 and :25 legs really itched after that one

    800 IM
    200 IM drill

    10x50 @ 1:15 one arm Free w/paddle 1-5 rt arm, 6-10 lt arm held 1:05 on the rt arm and :55 on the lt arm big difference in my arm strength and I am right handed so go figure.

    500 Free every 3rd lap back warm down

    Total 4000 yards
  18. Made it home

    by , August 11th, 2009 at 09:00 PM (Mixing it up this year)
    Actually got to get a workout in after spending most of the day on a plane or in an airport.

    300 Free EZ
    5x200 @ 3:00 Free w/paddles & bouy
    500 Free kick w/fins every 3rd 25 sprint
    5x100 kick alternate 100 fly/100 back

    that was it for today.

    Total 2300 yards
  19. I can't believe we are done

    by , August 11th, 2009 at 07:15 AM (Mixing it up this year)
    It was great fun seeing everyone and meeting more new people each time I go.

    My 1500 free was little slowere but on a race like that it can go in either direction just based on the pace you set. For me I was in lane 5 and I had a great race with Brian in lane 2. We were both about the same pace and used the same race strategy. We both got passed by 2 others in lane 3 and 7 who seemed to be on the same pace since they both looked like they were negative splitting the race. When they passed us at the 600 mark we both decided not to go with the increased paced.

    The race itself felt better than any time I have swum it so I am pleased.

    Depending on how early my plane gets in I may swim at the Y tonight with the kids I coach. They have been training on their own since I left for Nationals and working hard.
  20. Time to wind down

    by , August 9th, 2009 at 09:05 PM (Mixing it up this year)
    My 50 Free went ok in 33.03, I guess considering the amount of sprint training I did not do being 1 second off what I did last year is not bad. I did do a season best time so that is good.

    Finally have time to reflect and spend alittle time in my room for a change. Now I have to see if I can change modes to distance mode tomorrow for the 1500 Free in the morning so it is almost time for me to go to bed.

    I can't believe this is almost over. I had such a great time and enjoyed hanging with everyone from the forums and my teammates.