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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 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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  2. 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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  3. Thursday 3/12 - Dark Siding it again

    by , March 12th, 2009 at 08:36 AM (Mixing it up this year)
    Being your own coach can be good and bad. When you don't plan ahead you can do what feels good today. When you do plan ahead you are stuck with what you thought you wanted to do.

    You can gues today was a Do what feels good non planned day.

    5x200 @ 3:30 Free very slow and sluggish right bicep hurting alittle

    500 Breast Kick with fins really use the legs here
    10x50 @ 1:10 Breast held between 50-51

    200 Free EZ
    100 Breast for time 1:41
    200 Free EZ
    100 Breast for time 1:43
    200 Free EZ
    100 Breast for time 1:43
    200 Free EZ

    500 Free kick with fins putting effort into this
    4x100 @ 1:50 Free EZ just make it

    Total 4000 yards
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  4. Wednesday 3/11 - Kick it up!

    by , March 11th, 2009 at 08:44 AM (Mixing it up this year)
    I have been trying to improve my kick and the only way to do it is to DO IT! For some this might have seemed like an easy workout but for me it is tough.

    500 Free every 3rd lap kick
    20x25 @ :45 Fly with paddles
    500 Fly kick on back streamline with fins (abs started to hurt around 150)

    5x200 @ 3:00 Free with paddles and bouy Descend 1-5 went 2:48, 2:45, 2:43, 2:36, 2:29 (goal on last one was to go under 2:30)
    5x100 @ 1:40 Free kick with fins Descend went 1:32, 1:24, 1:21, 1:20, 1:14. (legs really hurt on the 1:14)

    5x100 @ 1:45 Free EZ since I couldn't feel my legs any more
    500 Free every 3rd lap kick

    Total 4000 yards

    As you might be able to tell it takes me a long time to really warm up.
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  5. Tuesday 3/10 - Steppin UP

    by , March 10th, 2009 at 08:46 AM (Mixing it up this year)
    Still felt sluggish and all I wanted to do as I drove to the pool was sleep. Once I fell into the water I woke up and that was all she wrote.

    5x100 @ :10 Rest Free Pull to Kick
    500 Breast kick with fins

    5x3x100 Free had fins on but did not really use them until the last set. That's where I knew I would need them.
    Round #
    1 @ 1:40
    2 @ 1:35
    3 @ 1:30
    4 @ 1:25
    5 @ 1:20

    500 Free every 3rd lap Back
    5x100 @ 1:30 Free with paddles and bouy
    5x100 @ :05 Rest kick with fins #1, 3, 5 Fly on back streamline, #2,4 back kick with shoulder rotation 6 kicks each side
    500 alternate by 100 Free/Back

    Total 4500 yards
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  6. Monday 3/9 - No Energy Today

    by , March 9th, 2009 at 08:38 AM (Mixing it up this year)
    I guess the time change has effected me more than in the past. I just couldn't get moving at all and this was to be a sprint day. Each of those 100's took alot out of me.

    10x100 @ 1:45 Free
    8x25 @ :45 Free kick every 3rd fast went :28, :26
    100 Free with Fins for time 1:01

    5x100 @ 1:45 Free with paddles and bouy
    8x25 @ :45 Free kick every other fast went :28, :26, :26, :26
    100 Free with Fins for time 1:01

    500 Free with paddles and bouy every 3rd lap back
    8x25 @ :45 Free kick all under :30 held between :28 and :29
    100 Free with Fins for time 1:01

    500 Free every 3rd lap breast
    100 breast kick

    Total 3500 yards now time for
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  7. Saturday 3/7 - Drill Day

    by , March 7th, 2009 at 05:03 PM (Mixing it up this year)
    The pool at the Y was hot and it was relaxing. Sandra and I did a brief warmup and then drill work. I cut the workout short to help test out the timing equipment for an up coming meet they plan to hold. We now know what works and what doesn't.

    5x100 @ 1:45 Free went 1:21, then held 1:25's not normal for me at all
    20x25 @ 1:00 Fly drills
    20x25 @ 1:00 Back drills
    20x25 @ 1:00 Free drills
    4x25 @ 1:00 Breast drills (this is where the interuption came)
    200 Free
    100 back
    100 Breast

    total 2500 yards
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  8. Friday 3/6 - Long Course YEAH!!!

    by , March 6th, 2009 at 09:44 AM (Mixing it up this year)
    It is not very often during the winter months that the pool is set up long course but I am starting to really look forward to it. I used to hate long course, oh how times have changed.

    1000 free as 200 swim/pull/swim/kick/swim
    5x200 @ 5:00 IM fl/bk pull br/fr kick with board only went 4:57. 4:51, 4:46, 4:37, 4:31
    200 fly kick with fins on back streamline (ab work)
    5x200 @ 4:00 Free with paddles and bouy descend went 3:27, 3:23, 3:17, 3:07, 2:59
    200 free kick with fins
    100 free EZ

    Total 3500 meters
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  9. Thursday 3/5 - A sluggish start for a pace day

    by , March 5th, 2009 at 08:46 AM (Mixing it up this year)
    As normal I had a sluggish start and could not even make the first 2 on the interval for the 1st set, but knowing I tend to get faster I stayed on the interval and caught up by number 3. Here is how it went.

    I can tell I did alot of quality kicking when my legs start to itch alot. I guess getting the blood moving does it.

    10x100 @ 2:00 Free 1/2 pull 1/2 kick (did not make 1st 2)

    500 Fly kick with fins streamline (my abs are killing me)
    500 Free kick with fins at a strong pace

    10x100 @ 1:30 Free paddles and bouy went 1:22, 1:22, 1:23, 1:23, 1:22, 1:22, 1:20, 1:19, 1:18, 1:18

    10x50 @ :55 Free using a 6 beat kick (remember I am a non kicker most of the time that is the reason for all this kicking)
    500 Free Drill by 100 catch up, fists, fingertip drag, 6 kicks each side, alternate breathing EZ

    100 Breast kick
    100 Free kick

    Total 4200 yards
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  10. Wednesday 3/4 - The moderately dark side

    by , March 4th, 2009 at 08:36 AM (Mixing it up this year)
    This morning my only goal was to get 4000 in but still work some breaststroke into the workout. Here is what I came up with.

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

    10x50 @ 1:05 Breast with fins (building into using these more)
    10x100 @ 1:30 Free with paddles and bouy went 1:22, 1:22, 1:22, 1:22, 1:21, 1:21, 1:21, 1:20, 1:22, 1:20

    200 breast kick
    300 fly kick on back with fins (work the abs) this was not a leasurely kick

    4x200 @ 3:30 as 150 Free/50 Breast held 3:10's
    200 EZ Free

    Total 4000 yards
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  11. Tuesday 3/3 - back to back

    by , March 3rd, 2009 at 08:52 AM (Mixing it up this year)
    Yes it was a backstroke day today. My warmup felt slow and sluggish but that is becoming more the norm for me. Once I am warmed up I become a different swimmer. I guess as I age warmup will become more important.

    5x200 @ 3:30 Free could not get under 3:05 for anything

    8x25 @ :45 free kick every 3rd fast went 27, 26
    10x50 @ 1:00 Back with paddles 25 right arm/25 left arm

    8x25 @ :45 free kick every other fast went 28,27,26,26
    5x100 @ 2:00 Back went 1:39, 1:41, 1:41, 1:40, 1:39

    100 free kick EZ
    500 Free with paddles and bouy every 3rd lap back
    500 Free alternate 50 swim / 50 drill

    200 free kick with fins EZ

    Total 3700 yards
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  12. Monday 3/2 - Toy Day

    by , March 2nd, 2009 at 08:36 AM (Mixing it up this year)
    After having a great weekend at states, getting back in the pool was alittle tough this morning but I made it any way. I never realized how 2 days out of the pool effects me. This gives me something to think about Monday and Tuesday before Nationals when I am at Disney I need to swim somewhere.

    10x100 @ 1:45 Free every 3rd IM

    10x50 @ :55 Fly with fins
    200 fly kick with fins
    10x50 @ :55 Back with paddles and bouy
    200 back kick with fins
    10x50 @ 1:00 Breast with fins
    200 breast kick with fins
    5x100 @ 1:30 Free with paddles and bouy
    200 free kick with fins

    Total 3800 yards
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  13. Saturday 2/28 - Weird not swimming

    by , February 28th, 2009 at 06:08 PM (Mixing it up this year)
    This seams weird not swimming today. I have never been on deck at a meet and not been in a suit. This is unusual for me. I have one swimmer I am coaching at the State meet this weekend and she is doing fantastic!

    She just dropped 3.5 seconds off her 100 Fly she swam 2 weeks ago and 1 second off her 200 IM and 100 Free from that same time.

    Tomorrow should go equally as well.
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  14. Friday 2/27 - I got to be crazy

    by , February 27th, 2009 at 09:04 AM (Mixing it up this year)
    What I put myself thru when I make it up as I go can be crazy. I had no energy but the all of the strokes felt really good and fast. Strange. All of these were done on 1 minute rest.

    400 Free
    300 Breast Kick with fins
    400 Free with paddles and bouy
    300 Free kick with fins
    400 FLY! with fins
    300 Free kick with fins
    400 Back with paddles and board
    300 Fly kick with fins
    400 Breast with fins
    300 Free kick with fins

    Total 3500 meters
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  15. Thursday 2/26 - I hate colds

    by , February 26th, 2009 at 08:37 AM (Mixing it up this year)
    This is just dragging on too long but the die hard that I am won't let myself take time off. I'll get the rest this weekend since I have to coach at the state meet this weekend.

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

    8x50 @ :55 free paddle on right hand 4 kicks on the paddle hand
    100 free kick EZ
    8x50 @ :55 free paddle on left hand 4 kicks on the paddle hand
    100 free kick EZ

    400 free kick with fins on side alternate rt/lt sides by 25 work the legs

    5x200 @ 3:00 Free with paddles and bouy went 2:40, 2:42, 2:40, 2:39, 2:34
    100 free kick EZ

    500 Free last 100 EZ

    Total 4000 yards
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  16. Wednesday 2/25 - the blahs...

    by , February 25th, 2009 at 08:52 AM (Mixing it up this year)
    Just felt sluggish but as usual some how toward the end of practice my speed comes back. I always seem to do better at the end of a set or practice. I guess that means I am a distance swimmer.

    10x100 @ 1:45 Free could barely stay at 1:35
    8x25 @ 1:00 back kick arms perpendicular
    800 Free with paddles and bouy every 3rd back
    600 back kick streamline with fins every 3rd SPRINT
    400 Free kick with fins and board EZ
    6x100 @ 1:45 Free 1/2 swim 1/2 drill (drills alternate finger tip drag and catch up)
    3x100 @ 1:30 Free held 1:24's
    100 Free EZ

    Total 4000 yards
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  17. Tuesday 2/24 - that evil stroke...

    by , February 24th, 2009 at 08:58 AM (Mixing it up this year)
    Yes this was breaststroke day for me. I am determined to swim it this year at Y Nats and a few other meets so here we go. I am also trying to get away from my 2 beat kick except on distance days.

    10x50 @ 1:00 Free 1/2 pull 1/2 kick

    500 Breaststroke kick with fins

    1000 Free with paddles using a 6 beat kick every 3rd lap breaststroke

    8x25 @ :45 Breast went 26,26,25,25,25,25,24,24
    200 Free EZ
    200 Breast with fins
    200 Free 6 beat kick
    200 Breast pull

    500 Free Kick with fins every 3rd 25 all out

    200 Free EZ

    Total 3700 yards
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  18. Monday 2/23 - Descent effort

    by , February 23rd, 2009 at 08:32 AM (Mixing it up this year)
    Still not feeling at 100% today so just focused on stroke technique and some easy yards.

    10x100 @ 1:45 Free
    10x100 @ 2:15 IM 1/2 pull 1/2 kick
    500 Free paddles and bouy breath 2,3,4,5 by 25 and repeat per 100
    5x100 @ 2:00 Kick with fins 1st 50 rt side/lft side second 50 6 kicks rotate. alternate fly/free by 100
    5x100 @ 1:45 Free with 6 beat kick

    Total 3500 yards

    Was easier to do the 6 beat kick this morning. Working on making this more natural for a 2 beat kicker.
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  19. Saturday 2/21 - savannah crud day 3

    by , February 21st, 2009 at 05:45 PM (Mixing it up this year)
    Felling alot better but still not 100% more like 75%. Spent the first hour at the pool working with the kids and doing a tri clinic. We did a lot of 25 drills and some start and turn work.

    200 warm up

    500 swimming along side a tri swimmer and stopping to talk about stroke and making minor adjustments. The kids did a few sets during this time.

    12x25 drills with the kids using fins

    5x200 @ 3:00 Free with paddles and bouy went 2:32, 2:37, 2:35, 2:35, 2:35 was a little tough near the end since the congestion started to get to me on the last 2. This is going to be a set I will do much more often.

    500 free kick with fins 1/2 with board 1/2 on back streamline
    300 breast kick with fins I am trying to build up on this.

    4x50 @ 1:15 breast with paddles and fins

    500 EZ
    5 minutes in the hot tub

    Total 3500 yards
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  20. Friday 2/20 - savannah crud day 2

    by , February 20th, 2009 at 08:11 AM (Mixing it up this year)
    You know I am sick when I am on deck coaching with a jacket on. Went home went straight to bed and just got up for work. Skipped practice today but will hopefully swim tomorrow, maybe tonight if I am in the mood.
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