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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. Saturday 5/9 - The Boiled Lobster

    by , May 9th, 2009 at 06:50 PM (Mixing it up this year)
    The water at the Y was 90 degrees, felt like a boiled lobster and yet.... What a shocker.... When the noodlers complain the water is too hot you know its TOO HOT!

    The first part of this was with the kids age 10-13.

    200 Free EZ
    200 Free EZ
    100 Free EZ

    12x25 Fly drills w/fins
    12x25 Back drills w/fins
    They couldn't take any more after this and these were not even fast.

    Now I am on my own for the rest of this.

    5x200 @ 3:30 Free w/paddles & bouy did not push these and yet went 2:49, 2:45, 2:42, 2:38, 2:32 If someone can explain how I could hold these times is 90 degree water I would love an explaination.

    400 easy 1/2 drill 1/2 kick

    Total 2500 yards and 1 lobster later...
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  2. Friday 5/8 - Tamer than usual

    by , May 8th, 2009 at 09:10 AM (Mixing it up this year)
    Did not go completely fly happy today, the lungs were just not cooperating today so I took it alittle easier than I would normally.

    LONG COURSE every day from now till end of summer YEAH!!!!

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

    4x200 @ 5:00 1 of each stroke in IM order
    200 free kick with fins

    8x50 @ 1:15 alternate 50 fly scull drill / 50 fly with fins
    100 free kick with fins
    5x100 @ 1:45 free with paddles and bouy went 1:32, 1:31, 1:30, 1:30, 1:30

    500 free every 3rd 25 back EZ

    Total 3500 meters

    I wish I was in Clovis right now...
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  3. Thursday 5/7 - An Easy Day Attempt

    by , May 7th, 2009 at 08:35 AM (Mixing it up this year)
    This was going to be an easy day today since tomorrow is Long Course and you know what happens when I have a Long Course pool, I FLY!

    The left knee is finally subsiding and starting to feel better. The shoulders are still hurting but that is due to the usual trigger points in my upper back.

    5x100 @ :10 Rest Free Pull to Kick

    4x50 @ 1:00 Free right arm only w/ paddle none working arm at side
    4x50 @ 1:00 Free left arm only w/ paddle none working arm at side
    200 free kick w/fins
    4x50 @ 1:00 Free right arm w/ paddle 4 kicks on the paddle hand
    4x50 @ 1:00 Free left arm w/ paddle 4 kicks on the paddle hand

    200 Back kick w/fins and rotation every 6 kicks
    200 Free kick w/fins on back
    8x25 @ :45 fly kick w/fins under water take a stroke when you need air then go back under
    4x100 @ 2:00 odds back evens free

    10x50 @ :55 free over kick
    500 Free every 3rd lap 1 arm fly

    Total 3500 yards
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  4. Wednesday 5/6 - Over the hump day

    by , May 6th, 2009 at 08:41 AM (Mixing it up this year)
    Felt like this was a fairly good workout even with my shoulders still on the sore side but I am almost ready to do my fly set on Friday again.

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

    5x200 @ 3:15 free w/paddles & bouy descend went 2:55, 2:46, 2:44, 2:41, 2:36

    300 free kick w/fins EZ
    5x100 @ 1:30 free kick w/fins descend went 1:24, 1:22, 1:21, 1:20, 1:17
    200 free kick w/fins EZ

    10x50 @ 1:00 free over kick went 45,45,45,44,44,44,44,43,43,43

    5x100 @ 1:45 as 50 free/50 back

    500 free w/fins EZ every 3rd stroke drill, 2bk, 2fl, 2br

    Total 4500 yards
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  5. Tuesday 5/5 - Back to Back

    by , May 5th, 2009 at 08:38 AM (Mixing it up this year)
    This was my backstroke workout which I took the main set from a Jackie Hirsty workout I saw and just adjusted the intervals alittle. My shoulders are hurting a little bit and the left knee is still an issue at the moment so I will avoid breaststroke and IM for another week.

    10x100 @ 1:45 Free

    These were with paddles only
    50 Free @ 1:00
    50 Back @ 1:00
    100 Free @ 1:45
    50 Back @ 1:00
    150 Free @ 2:30
    50 Back @ 1:00
    200 Free @ 3:15
    50 Back @ 1:00
    Held :48's on the back's

    No equipment on this part
    200 Back @ 3:45 in 3:26
    50 Free @ 1:00
    150 Back @ 2:45 in 2:30
    50 Free @ 1:00
    100 Back @ 1:45 in 1:36
    50 Free @ 1:00
    50 Back @ 1:00 in :44
    50 Free @ 1:00

    3x200 @ :05 Rest Kick w/fins #1 free, #2 back, #3 fly

    Tried to go slow here and warm down correctly.
    5x100 @ 1:45 Free as 50 swim/50 drill
    500 Free every 3rd lap back
    200 free kick with fins

    Total 4200 yards
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  6. Monday 5/4 - Was this a Sprint workout?

    by , May 4th, 2009 at 08:37 AM (Mixing it up this year)
    I borrowed this workout from SwimStud. I know the workout itself is a sprint workout but is the effort I put in to it a sprint workout? Keep in mind my best race time for 50 free is a 28. You decide, any feedback welcome.

    2x[200 kick w/fins
    .....[200 pull w/paddles & bouy
    .....[200 swim

    50 free in :35
    200 free EZ
    50 fly in :43
    200 free EZ
    50 back in :44
    200 free EZ
    50 breast in :54 left knee hurt on this but did it anyway

    20x50 @ 2:00 Free as 5x m,m,m,f went :40, :39, :38, :35, :39, :38, :38, :34, :38, :38, :37, :34, :39, :38, :39, :34, :38, :38, :38, :34
    300 kick with fins
    200 free EZ

    Total 3500 yards

    I will have to do this one again in a few weeks but long course since the pool changes next week.

    Updated May 4th, 2009 at 09:28 AM by Donna

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  7. Saturday 5/2 - Recovery NEEDED

    by , May 2nd, 2009 at 06:47 PM (Mixing it up this year)
    I found myself very stiff and sore from yesterdays 500 Fly so I opted to just do about 2000 today with the girls.

    I am thinking to myself how did I used to get thru 2 a days last year with the kids and now all I can do is barely recover from one workout.

    Even though the 500 Fly took alot out of me I will probably do this more often as I am again training for the 200 Fly this summer.

    3x50 pulling lane lines
    5x100 @ 1:45 Free
    12x25 Fly drills
    12x25 Back drills
    12x25 Free drills
    12x25 Breast drills
    300 kick with fins EZ

    Total 2150 yards
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  8. Friday 5/1 - Ringing in May Crazy Lady Style

    by , May 1st, 2009 at 09:06 AM (Mixing it up this year)
    What a way to ring in May. It was Long Course today so after last Fridays comments YES I decided to do a 500 FLY no fins nothing!

    10x100 @ 2:00 Free
    500 Free Kick with fins
    500 Fly for time 10:30 was out in 4:08 at the 200 and was able to keep it very consistant
    500 as 100 Fr/bk/fr/bk/fr just to feel my arms again
    500 Free Kick with fins
    800 Free w/paddles and bouy for time 12:36
    200 Free EZ

    Total 4000 meters
    time now!
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  9. Thursday 4/30 - Sprint day I THINK!

    by , April 30th, 2009 at 08:48 AM (Mixing it up this year)
    For someone so slow and sluggish I tried to sprint but it seemed like I was unsuccessful.

    500 Free as 50 swim/50 catchup drill
    8x25 @ :45 Kick every 3rd sprint went :26 and :29 yuck
    10x50 @ 1:00 Free every 3rd sprint went :36, :35 and :36
    300 Kick with fins EZ

    8x50 @ 1:00 Free paddle on right hand 4 kicks on the paddle hand
    8x25 @ :45 kick every 3rd sprint went :26 and :26 better
    8x50 @ 1:00 Free paddle on left hand 4 kicks on the paddle hand

    100 sprint free went 1:17 felt slow
    500 free with paddles and bouy strech out on stroke
    400 fly kick with fins streamline
    500 Free EZ

    Total 4000 yards
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  10. Wednesday 4/29 - A sort of recovery day

    by , April 29th, 2009 at 08:53 AM (Mixing it up this year)
    Today my left leg started feeling better so what do you do when you feel better....push it, sort of.

    10x100 @ 2:00 Free 1/2 pull 1/2 kick
    10x100 @ 1:45 as 50 free/50 back w/paddles went 1:33, 1:32, 1:31, 1:31, 1:33, 1:33, 1:32, 1:31, 1:31, 1:32
    2x[300 free kick EZ w/fins
    .....[15 seconds rest
    .....[100 Free kick Sprint w/fins went 1:15 on both
    200 free kick EZ w/fins
    5x100 @ 1:45 as 50 Free/50 back went 1:32, 1:32, 1:32, 1:31, 1:28
    500 free alternate 50 drill / 50 swim

    Total 4000 yards
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  11. Tuesday 4/27 - Shoulders are ripped today

    by , April 28th, 2009 at 08:29 AM (Mixing it up this year)
    Wow, my shoulders are now sore but it is a good kind of sore. The knee is still really stiff and it was painful to do the little bit of breaststroke that I did but after it was over the stiffness and pain got better.

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

    IM Pyramid on a :30/25 base held :50's on the 50 fly part
    25 Fly
    50 Fly
    75 as 50 fly/25 back
    100 as 50 fly/50 back
    125 as 50 fly/50 back/25 breast
    150 as 50 fly/50 back/50 breast
    175 as 50 fly/50 back/50 breast/25 free
    200 IM
    175 as 50 fly/50 back/50 breast/25 free
    150 as 50 fly/50 back/50 breast
    125 as 50 fly/50 back/25 breast
    100 as 50 fly/50 back
    75 as 50 fly/25 back
    50 fly
    25 fly

    400 Free kick w/fins EZ
    5x100 @ 2:00 back w/paddles held 1:40's
    500 Free EZ 2nd and 4th 100 as drill

    Total 4000 yards

    This evening I decided to get in with the kids to do some demonstrations. After about 300 of drill and watching the kids under water I did a 500 Free with Paddles and bouy while 6 of them did a 500 Free relay. And who won this race........COACH!

    Updated April 28th, 2009 at 10:53 PM by Donna

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  12. Monday 4/27 - Not a particularly fast day

    by , April 27th, 2009 at 08:54 AM (Mixing it up this year)
    For some reason I just felt slow and sluggish. My left knee is stiff and hurts still but not as much as it did on Sunday (my day off). I have figured out where the trigger point is and need a few days to work it out. So for obvious reasons no breaststroke today.

    I was not satisfied with the times I did on the sprint swims or my distance set. I guess I was just off today.

    4x[1x200 @ 3:30 Free
    ......[1x50 @ 1:30 Free kick
    2x500 @ 8:00 Free w/paddles and bouy went 7:05 and 6:51 not particularly fast here
    4x200 @ :05 rest Kick w/fins #1 free w/board, #2 fly on back, #3 Back, #4 fly on back
    4x[1x100 @ 2:00 round 1&2 free, 3&4 back SPRINT w/fins went 1:03, 1:03, 1:13, 1:13
    ......[1x100 @ 2:00 back w/fins EZ
    ......[1x100 @ 2:00 free w/fins EZ

    Total 4000 yards
    now time
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  13. Saturday 4/25 - Recovery with the kids

    by , April 26th, 2009 at 01:28 AM (Mixing it up this year)
    Today was my usual day for drill work with the kids. They also had fun dragging the coach behind them as they swam a 50, a little more challenging than the parachute.

    500 Free every 3rd lap kick
    12x25 Fly drills with fins
    12x25 Back drills with fins
    12x25 Free drills with fins
    12x25 Breast drills
    my free ride with the kids pulling
    300 Free EZ

    200 Fly w/fins in 3:07
    200 Back w/paddles & board in 3:05
    200 Free w/paddles & bouy in 2:42
    200 Free w/fins kick
    200 Breast w/fins

    500 Free every 3rd lap back

    Total 3500 yards
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  14. Friday 4/24 - The CRAZY woman returns

    by , April 24th, 2009 at 09:01 AM (Mixing it up this year)
    I am of course referring to myself here. This week has been tough increasing the yardage and adding paddle work back into my workouts. My shoulders are screaming for ....MORE! This was a long course workout which always makes me want to do long fly swims.

    10x50 @ :55 Free
    5x200 @ 3:30 Free w/paddles & bouy descend went 3:10, 3:08, 3:05, 3:00, 2:52
    500 Free kick w/fins
    400 Fly w/fins
    200 Back kick w/fins
    400 Back w/paddles
    10x100 @ 2:00 Free nice and long with 6 beat kick

    Total 4000 meters
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  15. Thursday 4/23 - Another Cram it in day

    by , April 23rd, 2009 at 08:39 AM (Mixing it up this year)
    I wish the guard at our pool would be more reliable. Today I missed 15 minutes due to his late arrival. This time I stuck with what I had planned somewhat.

    1000 Free as 200 swim/pull/swim/kick/swim
    5x50 @ 1:00 Free right arm w/paddle breath on left side
    5x50 @ 1:00 Free left arm w/paddle breath on right side
    5x50 @ 1:10 Back right arm only w/paddle
    5x50 @ 1:10 Back left arm only w/paddle
    500 Free kick w/fins
    500 Free w/paddles and bouy went 6:48
    500 Free EZ every 3rd lap back

    Total 3500 yards
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  16. Wednesday 4/22 - IMing it today

    by , April 22nd, 2009 at 08:37 AM (Mixing it up this year)
    This is the workout I wanted to do yesterday but couldn't due to time constraints. My shoulders were sore from yesterday but to my surprise free was the only stroke that they hurt on. My fly felt nice and loose.

    10x100 @ 2:00 Free 1/2 pull 1/2 kick
    400, 300, 200, 100 @ :30 Rest IM
    800 IM Kick with fins broken at the 200 with :30 Rest
    200 Free kick w/fins EZ
    800 IM swim with fins broken at the 200 with :30 Rest
    200 Free EZ

    Total 4000 yards
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  17. Tuesday 4/21 - Cram it in

    by , April 21st, 2009 at 08:33 AM (Mixing it up this year)
    Today I thought I was going to be late but the guard was even later missed the first 15 minutes of my swim time because he over slept.

    Had planned a different workout for today but wanted to get 4000 in so had to change it up.

    10x50 @ :50 Free
    4x500 @ 8:00 Free w/paddles and bouy descend went 7:05, 6:55, 6:44, 6:36 a little shoulder issue on #2 but just widened my stroke a little on the left arm and that seemed to correct the problem
    250 Free kick w/fins
    250 Back kick w/fins focus on rotation
    10x50 @ :50 Free with a good kick
    500 Free every 3rd lap back

    Total 4000 yards
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  18. Monday 4/20 - Back to the grindstone

    by , April 20th, 2009 at 08:38 AM (Mixing it up this year)
    Back to work today, yuck. I hope my allergies don't come back but I feel like they are starting to rear their ugly head.

    10x100 @ 1:45 Free every 3rd IM
    20x25 @ :30 Free kick drills
    30x50 @ 1:00 1-10 Fly w/fins 11-20 Back w/paddles 21-30 breast w/fins
    5x100 @ 1:30 Free kick w/fins held 1:21's last in 1:18
    500 Free every 3rd lap back

    Total 4000 yards
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  19. Sunday 4/19 - Day 4 of competition

    by , April 19th, 2009 at 09:03 PM (Mixing it up this year)
    Started off with packing the car and then the last walk to the pool.

    1200 warmup

    Next was the 500 free which was a 6:21.48 not a best but was ok. For those wondering I did actually kick on this one.

    300 warm down then the trek home began.

    Total 2000 yards
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  20. Saturday 4/18 - Day 3 of Y Nationals

    by , April 18th, 2009 at 03:37 PM (Mixing it up this year)
    Today started out kind of slow. In warm up my backstroke felt good but I never could get the breaststroke going right, it just felt FLAT!

    1000 for a warmup today

    Swam the 100 Breast in a lack luster time of 1:30.53 coming in 12th. After that dismall showing I had to get my head back into the game.

    The 200 Back went surprisingly well with a lifetime best of 2:44.75 coming in 6th.

    As soon as I got out of the 200 Back I ran over to the clinic that Rowdy was holding. I used the 300 I did there as my warmdown from the backstroke.

    All in all it was a good day. Only one more day to go. I do the 500 Free in the morning and then take the long drive home.

    Total 1600 yards not much yardage for a yardage hog like myself.
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