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  1. one more day then ART!

    by , August 7th, 2012 at 07:27 AM (Mixing it up this year)
    I can't wait for my ART session tomorrow. I really need it. I want to crank up the speed again. Today was controlled but ok. I even used the strapless paddles a little.

    I have 2 spots in my back now that need to be worked one that causes the shoulder issue and the other one the left side over the lower ribs.

    This getting old STINKS!

    500 free
    500 free kick w/zoomers every 3rd 25 fast

    10x25@1:00 UW SDK w/zoomers
    8x25@:45 burst fly + cruise free
    2x25@:45 burst + cruise free

    500 free kick w/zoomers high/medium/deep kick

    300 free w/snorkle & strapless paddles
    200 EZ

    Total 2500 yards
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  2. still nursing the shoulder

    by , August 6th, 2012 at 07:40 AM (Mixing it up this year)
    Used the foam roller and ultra sound on the shoulder last night. Much better day today but still focused on legs.

    I have an ART appiontment on Wednesday so until then only easy arms with one exception....fly.

    500 free loose
    500 free kick w/zoomers

    6x50@1:30 UW DKS w/fins could only make 25m lungs not cooperating
    4x50@1:30 burst fly + cruise free w/fins
    10x50@1:50 w/snorkle as 15m kick/20m swim/15m kick

    500 free kick w/fins good pace on this

    Total 2500 meters
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  3. another mostly leg workout

    by , August 3rd, 2012 at 08:05 AM (Mixing it up this year)
    Did some self inflicted ART on myslef last night along with using the ultrasound unit and it felt much better. Still some issues as i moved thru the workout but it was better than yesterday.

    500 free
    500 free kick w/zoomers every 3rd 25 fast
    4x25@:15 shooters w/zoomers
    100 back kick w/zoomers
    100 free kick w/zoomers
    100 breast kick
    4x25@1:00 burst + cruise fly
    500 dolphin kick on back w/fins work the abs
    500 free kick w/fins every 4th lap tombstone kick
    3x100 fast free kick w/snorkle
    200 free EZ started to feel it on last 100

    Total 3000 yards
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  4. leg day, no choice in the matter

    by , August 2nd, 2012 at 07:35 AM (Mixing it up this year)
    I skipped my run last night because I know it will take me a while to get my shoulder back to normal. I tested it today and had greater range of motion but then decided to stick with my game plan.

    200 free
    500 free kick w/zoomers
    100 breast pull w/fins
    600 free kick w/fins
    500 breast kick
    6x50@:15RI free kick w/snorkle my legs burned on this one
    200 free this actually felt better than my first one

    Total 2500 meters
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  5. shoulder issues today

    by , August 1st, 2012 at 07:33 AM (Mixing it up this year)
    I started out with may left elbow acting up but managed to get it worked out. Then after the IM stuff was done my right shoulder started having an issue with the recovery on free. Made the rest of the workout a kick/figure out what part of the strokes don't hurt to plan for tomorrow.

    Believe it or not breast and fly are no problem, free and to a lesser extent back are a problem. I will try to get the muscles loosened up on my own if I can't get in for an ART session.

    400 free
    3x(4x50) 1=IM drill 2=IM kick 3=IM swim
    50 EZ
    6x(25 breast kick + 25 EZ)
    50 EZ
    500 kick w/zoomers
    4x25@1:30 UW SDK w/zoomers made the entire 25
    500 various kicks and swims to figure out what I can and can't do at the moment

    Total 2500 yards
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  6. Speed day fly = good free = bad

    by , July 31st, 2012 at 07:10 AM (Mixing it up this year)
    For some reason today my fre was just sluggish at best. Fly on the other hand was fast and well coordinated.

    500 free
    8x(25 UW + 25 EZ)@:20 RI w/zoomers

    4x50@1:30 torque drill w/paddles + snorkle
    200 EZ
    50 AFAP free went 40 extremely slow and uncoordinated on this
    150 EZ

    3x(5x50)@1:30
    Round 1 free 6/7/8/9/10 strokes fast + cruise
    Round 2 dolphin kick w/zoomers 8/9/10/11/12 kicks fast + cruise
    Round 3 fly 6/7/8/9/10 strokes fast + cruise felt GREAT!

    100 EZ

    Total 2500 meters
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  7. an old classic and it wasn't even friday

    by , July 30th, 2012 at 07:34 AM (Mixing it up this year)
    Since Leslie had not posted the workouts by the time I went to bed 9:30ish I decided to do a back loosening one.

    I now have cotton mouth bad since they had the chemicals off again.

    800 as 200 swim/200 pull/200 kick/200 swim

    5x200@4:00 w/fins fly as 50 rt arm/50 lt arm/50 kick/50 swim descending went 3:48, 3:37, 3:30, 3:23, 3:11

    4x50 as 25 SDK UW w/zoomers + 25 EZ was actually making half pool today with zoomers normally I gat just get past the 15m mark

    200 free w/strapless paddles
    100 kick w/zoomers

    Totoal 2500 meters
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  8. warm pool but better than last saturday

    by , July 28th, 2012 at 04:06 PM (Mixing it up this year)
    The pool at the Y must have been about 84 or 85 since I was able to do a decent distance swim. During my warmup kick someone asked me how I was going so fast kicking. I had to laugh quietly to myself since my kick is slow and stinks compared to most other swimmers.

    Lately my little 10 minute run routine has reLly been starting to pay off with my kick. It actually did feel faster today.

    1000 as 200 swim/200 pull/200 swim/200 kick/200 swim
    500 kick w/zoomers moderate pace

    5x200@3:00 free w/paddles & bouy descended went 2:54, 2:51, 2:48, 2:41, 2:35

    200 free EZ

    Total 2700 yards
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  9. not very speedy speed work

    by , July 27th, 2012 at 08:13 AM (Mixing it up this year)
    Toward the end of the workout my speed was just starting to shows itself but then it was time to warm down.

    500 free
    6x50@1:00 odds drill evens kick w/zoomers &snorkle
    2x(4x50 + 50 EZ)@1:15 1-4 build 5 EZ 6-9 descend to 100pace 10 EZ Went 53, 50, 48, 44 on the descend

    4x50@1:30 tombstone kick w/zoomers
    100 EZ
    4x50@1:30 25 SDK UW + 25 EZ w/zoomers
    100 EZ
    4x50@1:30 as 10 kick at wall 25 AFAP + 25 EZ these felt fast
    100 EZ
    4x50@:10RI torque drill w/paddles
    100 EZ w/paddles
    100 EZ

    Total 2600 meters
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  10. recovery day for me

    by , July 26th, 2012 at 07:24 AM (Mixing it up this year)
    Just tired I guess.

    500 free
    200 free kick w/ zoomers

    4x(4x50)@:15 RI IM order drill w/zoomers

    4x50@1:30 SDK 25 UW + 25 EZ
    200 dolphin kick on back w/fins
    2x200@4:00 free w/strapless paddles
    200 EZ

    Total 2500 meters
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  11. distance day again, started slow but decending well

    by , July 25th, 2012 at 07:47 AM (Mixing it up this year)
    For some reason descending sets come easy to me. They always have. Perhaps it is just that it takes me so long to warm up.

    500 free
    500 free kick w/zoomers moderate pace

    3x500@9:00 free w/paddles & bouy went 7:43, 7:38, 7:30! That is better than my race pace.

    300 free kick w/zoomers EZ
    200 free w/snorkle EZ

    Totall 3000 meters
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  12. quality aerobic day with a bad back

    by , July 24th, 2012 at 07:20 AM (Mixing it up this year)
    My back was very painful this morning so all the SDK work though not fast was beneficial to loosen my painful back.

    500 free
    8x50@1:15 w/zoomers odds SDK 15m + 1 arm fly evens kick on back

    3 times thru
    200 round 1 IM by 25's, round 2 free 8-10 SDK's off walls, round 3 breast w/double pull outs
    150 smooth back w/zoomers 10 SDK's off walls
    50 at 100 pace (fly/back/breast)
    100 EZ

    200 kick w/zoomers
    100 EZ

    Total 2700 meters
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  13. slow sluggard at work

    by , July 23rd, 2012 at 07:39 AM (Mixing it up this year)
    I did some weightlifting last night and my short run yesterday where I went .7 miles now inn 10 minutes.
    Just couldn't move fast today.

    500 free
    500 free kick w/fins

    4x50@1:00 burst + cruise
    4x50@1:00 w/fins 25 power kick UW + 25 EZ

    4x50@1:00 smooth free w/snorkle, fins & paddles
    100 free fast went 1:31 just didn't have it today
    4x50@1:00 EZ

    4x50@1:00 smooth free w/snorkle, fins & paddles
    100 AFAP stroke broken @50 for :15 went fly out in :50 came back in :55 for a 1:45 this was ok for me
    4x50@1:00 EZ

    300 EZ

    Total 2700 meters
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  14. birthday swim at the Y

    by , July 21st, 2012 at 04:21 PM (Mixing it up this year)
    Was at the Y today and it was hot. The temp was 86, too hot to really swim fast. It is such a shame that this is the only indoor pool in the area servicing 3 counties and it is not taken care of. The AC has been broken for several months and it is stifling on deck.

    As my kids remind me I am officially older than dirt now. I guess at 50 I am heading down the hill.

    200 free
    200 kick IM order on back
    200 free w/strapless paddles
    200 kick free w/board
    200 free

    6 x 100 kick w/fins, descend to 200 pace @ 2:00 went 1:28, 1:30, 1:25, 1:24, 1:22, 1:17
    100 EZ

    5 x :15 AFAP VK + :30 EZ VK w/2 lb weight
    100 EZ

    10 x 50 @ 1:30
    1-4 = 15 m burst fly + cruise free
    5 = AFAP fly went :42
    6-8 = EZ
    9 = AFAP fly went :40
    10 = EZ

    100 EZ
    4x25 SDK UW could not get as far as yesterday due to the water temp

    total 2500 yards
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  15. Easy day today but what a surprise

    by , July 20th, 2012 at 07:14 PM (Mixing it up this year)
    I don't know who the swimmer was that showed up in my body today but boy can she dolphin kick!

    Let me give you my normal distances for SDK off the wall with or without fins in a 50 meter pool. With regular fins normally I can go barely to mid pool once. Today I made it to 30 meters. When I take the fins off I can go about 7-8 meters. Today I made it to 15 meters!

    500 free
    500 free kick w/fins

    6x50 fly scull w/fins & snorkle
    6x50 SDK UW + smooth w/fins

    400 dolphin kick on back fast
    300 free w/strapless paddles

    4x50 SDK UW + smooth free

    Total 2500 meters
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  16. late start so not alot of meters but high quality distance

    by , July 19th, 2012 at 07:30 AM (Mixing it up this year)
    Got in 10 minutes late, had to discuss our swimmers at state and how they did yesterday. Had a great swim once I got going.

    I also ran last night and went .64 miles in as 1m EZ 8m 4.2 pace 1m EZ

    400 as 100 free/200 IM kick/100 free
    3x200@4:00 smooth free descend w/strapless paddles went 3:26, 3:23, 3:18 kept the kick up which I normally don't do

    3 times thru no break:
    4x100 w/paddles & bouy descend
    Round 1 @ 2:00 went 1:36, 1:34, 1:31, 1:30
    Round 2 @ 1:50 went 1:34, 1:32, 1:32, 1:30
    Round 3 @ 1:40 went 1:34, 1:31, 1:29, 1:28

    200 EZ free
    100 moderate kick

    Total 2500 meters

    I am going to try a new patern Mon-sprint, Tues-distance, Wed-sprint , Thurs-distance, Fri-recovery, Sat-sprint. I made friday recovery because that is usually the day I have to deal with MANatees and Whales.
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  17. just what I needed

    by , July 18th, 2012 at 07:22 AM (Mixing it up this year)
    I did not feel speedy but my times were good so I guess I was.

    500 free
    5x100@:30RI as 25 UW/25 kick/25 scull/25 drill w/fins
    10x50@1:30 1-4 burst & cruise, 5 25 fast+25 EZ, 6 EZ, 7 negative split, 8-10 EZ

    5x(100 AFAP + 200 EZ) #1-3 w/fins #4&5 no fins
    #1 fly in 1:27, #2 free in 1:12, #3 back in 1:27
    #4 free in 1:27, #5 free in 1:26

    Total 3000 meters
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  18. a distance day of sorts

    by , July 17th, 2012 at 09:05 AM (Mixing it up this year)
    I have noticed my distance waining a bit lately so I am going to try to do 2 days a week of distance, 3 days sprint and 1 day Easy!

    Did not feel fast or strong on anything today but my 300's went well despite feeling slow. Once again I noticed my left arm not finishing my stroke so I just had to force it.

    400 as 100 free/200 IM drill-kick/100 free
    4x100 free w/strapless paddles
    4x100 free kick w/zoomers
    6x50@1:30 #1 free #2-5 IM order build #6 free

    3x300@6:00 free went 5:02, 5:01, 4:58

    6x50@:30RI. EZ

    Total 2700 meters
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  19. speed day, legs cooperated but not the arms

    by , July 16th, 2012 at 08:04 AM (Mixing it up this year)
    Recently I started forcing myself to run for 8 minutes per day with a 1 minute warm up and 1 minute warm down. When I started my new 10 minute evening routine I only covered .38 miles, the next day .52, then .58, .56 and yesterday .62. Most of my tri friends say that is a walk not a run but for someone with a bad back and weak legs last night I actually was at a 4 mile an hour pace.

    Today my legs felt strong and fast but the arms were weak. When I tried to sprint I found myself cutting my stroke short. When I corrected the stroke the speed was gone.

    500 free
    5x100@:20 RI as 50 swim + 50 kick w/snorkle

    6x(75 + 25EZ)@2:00 75's descend 1-3 & 4-6 to 200 pace
    Went 1:38, 1:37, 1:37, 1:39, 1:38, 1:38

    8x50@1:30 odds swim evens kick w/snorkle
    As 15m fast/20m EZ/15m fast

    4 times thru:
    100@2:30 smooth free
    50 AFAP IM order went :53, :51, 1:00, :40 not happy with this

    200 EZ

    Total 2800 meters
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  20. distance day and a bunch of whales

    by , July 13th, 2012 at 08:17 AM (Mixing it up this year)
    The whales are two heavy ladies who refuse to circle swim and just do breaststroke side by side. They don't move fast but forced an aqua jogger in my lane. She is easy to get around but when my lane has 4 circle swimming and they have 2 hogs I start getting mad. I even told them to start circle swimming. Did they? No.

    Next time I will jump in with them and mow them down!

    I need to win the lottery so I can build the kind of properly run facility this area needs!

    Never the less I managed a good set today.

    500 free w/ strapless paddles
    500 free kick w/zoomers
    10x100 free w/paddles & bouy 1-4@1:45, 5-7@1:40,8-9@1:35, 10@1:30 held 1:30's on all but last 2 that were 1:29's

    Lanes got crowded here
    4x50 15m kick/20m swim/15m kick w/snorkle
    4x50 w/monofin as 25 UW /25 on back dolphin kick
    Still over correcting my direction some on this
    300 free w/ strapless paddles
    100 EZ

    Total 2800 meters
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