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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. Tuesday 8/4 - So Disapointed Today

    by , August 4th, 2009 at 07:30 AM (Mixing it up this year)
    What a let down to see the pool turned to short course. I just needed one more day.
    My free was just not there today but my fly and back was solid. I need my free!!!!

    500 Free every 3rd 25 1 arm
    10x50 from a dive 15 meter sprints then ez free
    1-3 fly, 4-6 back and 7-10 free
    500 Free kick w/fins
    300 Fly kick w/fins
    200 Back kick w/fins
    200 IM in 3:21 not great but not bad either
    100 Free in 1:31 yuck did not kick on this so...
    100 Fly in 1:43 not bad
    100 Back in 1:37 good and solid
    500 Free EZ

    Total 3000 yards

    In the evening I met up with McKaylin for some light swimming a 500 then 500 in drills and hot tub soak.

    Updated August 5th, 2009 at 01:49 PM by Donna

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  2. Monday 8/3 - Ready to go

    by , August 3rd, 2009 at 07:52 AM (Mixing it up this year)
    My Fly and Back felt great. Free was still sluggish and well.. that evil stroke is just there.

    1000 Free as 200 swim/pull/swim/kick/swim
    500 Free Kick w/fins EZ
    400 IM w/fins Fly sprint first 25, Back sprint the 2nd 25, Breast sprint third 25 and Free sprint the last 25
    100 IM EZ w/fins
    500 Free kick w/fins every 3rd 25 moderate
    4x100 @ :15R IM order 75 drill 25 swim
    100 Free EZ

    Total 3000 meters

    This is the last day the pool will be set up long course. Tomorrow I get stuck with short course.
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  3. Saturday 8/1 - It's almost Nationals time

    by , August 1st, 2009 at 02:19 PM (Mixing it up this year)
    I can't wait to start feeling fast again. My fly feels really good but everything else I have to wonder about. Today the girls and I did alot of drill work again and not much yardage. Next week they will start cranking it back up while I am gone.

    500 Free EZ
    40x25 10 of each stroke multiple drills as we chose them, I let the girls have input into which drills they do on Saturdays
    5x100 @ 1:45 Free started decending them unitentionally but they on the last one put the breaks on to use as a real warm down.
    10 minutes in the Hot Tub felt so good.

    Total 2000 yards lame I know but that is what we do no Saturdays as a recovery day. We also work on things we need to focus on.
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  4. Friday 7/31 - Just don't know if I got this right

    by , July 31st, 2009 at 08:01 AM (Mixing it up this year)
    Seemed rather slow but had a good stroke. The Fly felt good and strong everything else yuck! My Breaststroke feels like it has fallen apart.

    10X100 @ 1:55 Free no speed to this

    200 Breast kick
    300 Free kick w/fins
    500 kick w/fins as 50Fly/50Back

    5x100 @ 2:15 IM

    200 Free pull w/bouy EZ
    4x25 @ 1:00 Free SPRINT could only hold :19 on these yuck too slow
    200 Free EZ

    Total 3000 meters
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  5. Thursday 7/30 - I hope my muscles recover soon

    by , July 30th, 2009 at 07:40 AM (Mixing it up this year)
    My muscles are still hurting some and I am going for a deep tissue massage today. My last one before Nat's. I know it takes me 3 days to flush out all the junk from my muscles when I do this so this is just about right.

    I tried to push alittle but just couldn't move it seems. Trust your taper, trust your taper, trust your taper....

    5x200 @ 4:00 Free not particularly fast holding about 3:30's

    500 Free kick w/fins every 3rd 50 moderate
    5x100 @ :10R Back drills w/fins

    5x100 @ 2:00 Free 30 meter sprints from 15 meter mark into and out of turn rest easy, held 1:46's did not feel strong here
    5x100 @ 2:30 very relaxed alt 50Free/50Back

    Total 3000 meters

    The massage was great today, just what I needed. Tonight we did about 1000 yards of drill work. Nothing hard just light easy drilling

    Updated July 30th, 2009 at 09:38 PM by Donna

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  6. Wednesday 7/29 - Back to YUCK

    by , July 29th, 2009 at 07:36 AM (Mixing it up this year)
    Today was not one of my good days but that is expected, just didn't have the speed or strength today. Nothing really hurt I just felt I couldn't move. Yesterday worried me alittle since I felt fairly fast then.

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

    8x25 @ 1:00 Free Odds Sprint from dive, evens EZ held :18's on fast ones (seemed like no speed even my legs failed me)

    500 Free kick w/fins every 3rd 50 moderate
    12x50 @ :05R Fly drills w/fins

    8x25 @ :30 odds Fly sprint w/fins, evens EZ Free w/fins held :19's on the fly (seemed like I had more speed here)

    500 Free EZ

    Total 3000 meters

    Did a few drills with the girls today but mostly just coached from the side of the pool. Did about 500 easy fly drills.

    Updated July 30th, 2009 at 07:41 AM by Donna

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  7. Tuesday 7/28 - Not bad today

    by , July 28th, 2009 at 07:29 AM (Mixing it up this year)
    Today didn't feel quite like yesterday morning. Had some speed but still not much.

    500 Free every 3rd 50 drill
    5x100 @ 2:30 IM drill Fly, pull Back, kick Breast, swim Free leave board in mid pool

    500 Free kick w/fins every 3rd 50 moderate
    300 Free kick w/fins drills
    8x25 @ :45 Fly w/fins #3&6 FAST held 19's on fast ones was ok but not great rest EZ

    10x50 @ :10 R Breast Drills
    500 Free moderate last 100 EZ

    Please feel free to comment on my taper I am winging it here. I didn't fell like garbage today so that is making me alittle nervous.

    Total 3000 meters

    Tonight we did 200 Free for warmup then 52x25 breast drills. for a total of 1500 yards

    Updated July 28th, 2009 at 08:23 PM by Donna

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  8. Monday 7/27 - Drills and Lead Weights

    by , July 27th, 2009 at 07:38 AM (Mixing it up this year)
    I can tell taper is officially here. My arms felt like lead weights this morning, I could barely move them and my swimming was ever so slow. But I had planned on an easy day focusing of freestyle body positioning with lots of drills.

    500 Free every 3rd 50 3/4 catchup drill
    5x100 @ 1:55 Free was very slow on this
    500 Free kick w/fins every 3rd 50 moderate
    20x50 @ 1:30 Free w/fins Drills ranging from rotational kicking to front free skull, etc.
    5x100 @ 1:55 Free was even slower than earlier

    Total 3000 meters

    This evening we went 1000 yards before I hopped out and the girls finished their workout. Our 1000 was a 200 warmup than 32x25 various freestyle drills. I also took the liberty of having them both swim a 200 Free for time, not an event either of them do regularly. They both dropped 11 seconds in practice. Awesome job.

    I felt much faster this evening than in the morning.

    Updated July 27th, 2009 at 09:08 PM by Donna

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  9. Saturday -7/25 - Easy, Easy Day

    by , July 25th, 2009 at 04:30 PM (Mixing it up this year)
    I just decided since I was on my own with non of the girls there it would be an easy day. Then Tom showed up so we talked alittle in between swims.

    1000 Free as 200 swim/kick/swim/pull/swim
    500 Free kick w/fins every 3rd 35 FAST
    5x100 kick w/fins #1&4 free on side, #2&5 back, #3 fly on back
    40x25 Drills 10 of each stroke

    Total 3000 yards
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  10. Friday 7/24 - Fly me to the moon

    by , July 24th, 2009 at 08:35 AM (Mixing it up this year)
    I made this up as I went along. What I do to myself when I feel good is something like this:

    10x100 @ 1:50 Free long and strong
    500 Free kick w/fins EZ
    200 Fly w/fins in 3:37
    200 Fly kick w/fins on back
    100 Fly w/fins in 1:31
    100 Fly kick w/fins on back
    50 Fly w/fins in :39
    50 Fly kick w/fins on back
    500 Free pull w/bouy nice and long
    300 Back pull w/board sprint last 50
    500 alt by 50 free swim/50 fly drill 1 arm

    Total 3500 meters

    All fly times were under personal bests which was expected since I had fins on.
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  11. Thursday 7/23 - Still trying to achieve muscle recovery

    by , July 23rd, 2009 at 07:34 AM (Mixing it up this year)
    Felt fairly strong today but want to actually recover so I did not really push too much today, just the usual. I am not feeling like a slug yet. This makes me start to worry alittle, since I can tell some muscles are still sore. This will all probably change after my massage today.

    400 Free
    300 Free Pull w/bouy
    200 Free Kick
    100 Free Build to strong went 1:33 on this build?!?!

    500 Free Kick w/fins every 3rd 50 strong
    500 Back Kick w/fins alt 100 fashion model and 100 partial recovery

    5x100 @ 2:00 as 50 Free/50 Back strong effort, help 1:46's
    500 Free alt 50 swim/50 Drill
    500 Free EZ

    Total 3500 meters

    Updated November 26th, 2009 at 05:29 PM by Donna

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  12. Wednesday 7/22 - Trying to Recover

    by , July 22nd, 2009 at 07:32 AM (Mixing it up this year)
    My usual trigger points have been set off but atleast I have a massage scheduled to work them all out on Thursday.

    10x100 @ 1:55 Free nice and loose, long stroke, good pull thru

    500 kick w/fins Free alt 50 right side/50 left side
    500 kick w/fins streamline on back alt 50 fly/50 back

    5x100 @ 2:15 Back pull w/kickboard as 50 EZ/50 FAST felt great on the fast portion able to hold 2:00 on them

    2x200 @ :15 Rest Free pull w/bouy EZ recovery
    4x25 @ :45 IM order SPRINTS! everything felt great except the breaststroke

    500 as 50 swim Free/50 1 arm fly

    Total 3500 meters
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  13. Tuesday 7/21 - Taper time yea!!!

    by , July 21st, 2009 at 07:38 AM (Mixing it up this year)
    I think it is appropriate to start my taper on my Birthday. My body needs to do some healing in the next 2 1/2 weeks. Felt decent today but not fast.

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

    500 Free kick w/fins every 3rd 25 SPRINT
    500 fly as 50 skull drill/50 kick on back w/fins

    2x[4x25 @ :45 Fly w/fins SPRINT! held 19's
    ....[1:00 Rest
    200 Back pull w/kickboard between legs
    200 Breast kick
    200 Free over kick this
    200 IM went 3:47

    500 Free as 50 swim/50 drill choice of drills EZ

    Total 3500 meters

    Evening we did some drill work about 1200 yards very easy

    Updated July 21st, 2009 at 09:24 PM by Donna

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  14. Monday 7/20 - Back in the water and Paddle Free

    by , July 20th, 2009 at 09:20 AM (Mixing it up this year)
    Took 3 days off while I took my girls to states where they did great. Loads of time drops.

    5x200 @ 3:45 Free
    500 Free kick w/fins every 3rd 50 sprint
    500 alt by 50 fly/back kick w/fins fly EZ back SPRINT
    500 Free pull w/bouy
    5x100 @ 2:00 alt by 50 fr/bk pull with bouy

    5x100 @ 2:00 free sprint 15 meters in and out of turn total of 30 meters
    500 EZ swim Free w/fins

    Total 4000 meters

    Went 125 yards with the girls before we were called out for thunder.

    Updated November 26th, 2009 at 05:30 PM by Donna

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  15. Thursday 7/16 - Can you say 400!

    by , July 16th, 2009 at 07:48 AM (Mixing it up this year)
    Today the theme of workout was 400. No clock needed as this was a stroke work day with lots of fins and drills. I am so beat up but I don't want to start taper just yet.

    400 Free
    400 IM not terribly fast 7:57
    400 IM as fly drill, back pull, breast kick, free swim
    400 IM kick w/fins but do fly in place of breast
    400 Free kick w/fins every 3rd 50 SPRINT
    400 Fly skull drill w/fins
    400 Back underwater recover w/fins
    400 Breast pull w/fins get the fly into breast
    400 Free as 50 swim/50 drill choice

    Total 3600 meters
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  16. Wednesday 7/15 - A few more days then TAPER!!!

    by , July 15th, 2009 at 07:34 AM (Mixing it up this year)
    My shoulder issue on the left side has now migrated to the right side. At least they both don't act up at the same time. I also know these are just my normal trigger points aching to be massaged. I guess I will treat myself.

    5x200 @ 3:45 Free barely made first one but got faster as I got warmed up. Why does it take so long????

    500 Free kick w/fins every 3rd 50 SPRINT
    5x100 @ :05R Back kick w/fins odds fashion model, evens arms perpendicular

    5x100 @ 1:45 Free w/sm paddles & bouy went 1:36, 1:34, 1:32, 1:30, 1:26
    5x100 @ 2:00 Back w/sm paddles and good kick

    200 Breast Kick knee felt better
    5x100 @ :10R odds Free #2 1 arm free alt side by 25 breath on non working side arm at side, #4 1 arm fly get good motion thru the abs and back

    Total 3700 meters

    Went 800 yards with the girls tonight as 200 Free then 24x25 Drills and alot of chit chat about state championships coming up.

    Updated July 15th, 2009 at 08:21 PM by Donna (add evening swimming)

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  17. Tuesday 7/14 - Mixing it up alittle

    by , July 14th, 2009 at 07:42 AM (Mixing it up this year)
    Today was a mish mash of stuff. I am starting to ween myself from the paddles by putting my big ones away and using my 10 year old sons paddles that barely fit.

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

    800 kick w/fins alt by 50 fly on back, back w/rotation, and free 25 rt side/25 lt side
    200 Breast kick w/br fins this hurt alittle but not as much as in the past

    5x100 @ 2:00 IM I was also trying to make someone (beginner) rethink joining me in the lane finally a friend showed up Martha and we split the lane.

    10x100 @ 1:45 Free w/sm paddles & bouy
    500 Free as 50 swim/50 drill

    Total 4000 meters

    In the evening did about 700 yards with the kids nice and easy.

    Updated July 15th, 2009 at 07:35 AM by Donna

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  18. Monday 7/13 - Ande is right

    by , July 13th, 2009 at 07:44 AM (Mixing it up this year)
    If you work at it long and hard enough even a lousy kicker can have a GREAT KICK! After over a year and a half of working at it I can finally say that for a 100 Free I HAVE A KICK I can be proud of.

    500 Free
    10x50 @ 1:00 Free Lung busters the last 6 were hard
    500 Free kick w/fins every 3rd 50 fast
    500 kick w/fins alternate 50 fly on back/50 back
    5x200 @ 3:30 Free w/paddles & bouy went 3:24, 3:19, 3:14, 3:07, 2:58
    5x100 @ 2:00 Free sprint in and out of turn for total of 30 meters - awesome kick here
    500 Free as 50 swim/50 drill

    Total 4000 meters
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  19. Saturday 7/11 - Long Day

    by , July 11th, 2009 at 07:28 PM (Mixing it up this year)
    We started early this morning. The girls and I swam long course at the aquatic center in Savannah. They are getting so fast so quickly.

    400 Free
    400 IM drill
    500 Free kick w/fins every 3rd 25 sprint
    500 free
    5x100 @ 1:50 Free
    8x25 @ :45 IM order
    250 kick
    250 free warm down

    Total 3000 meters

    After practice we had a birthday party outside all day. I am so tired.
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  20. Friday 7/10 - What did I do

    by , July 10th, 2009 at 08:57 AM (Mixing it up this year)
    Today I got adventurous.

    500 Free
    400 IM
    300 Free drills, finger tip drag, catchup and fists
    200 IM
    100 FLY

    500 Free kick every 3rd 50 Sprint
    12x50 @ :05 R paddles and fins IM order yes I did paddles on FLY

    5x100 @ 2:00 Free easy 1/3, Sprint 1/3 in and out of turn from 15 meter mark to 15 meter mark, 1/3 Easy my kick felt great on the sprint part

    500 Free warm down

    Total 4000 meters

    This evening I just felt like doing a warmup so we did 5x100 @ 1:45

    Total 500 yards

    Updated November 26th, 2009 at 05:31 PM by Donna

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