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  1. Nov 22, 2014

    by , November 23rd, 2014 at 08:44 PM (Trying to Train Smarter, Not Just Harder)
    Solo at Trousdale today

    So we didn't get much swimming in, here in Tallahassee this week, due to anticipated super cold temps (for us) - since we only have outdoor pools, they close (for the sake of the poor, shivering life guards) when the temps drop below 30. Missed Tues, Wed & Thurs & it felt so very nice to be back in the water yesterday AM - I was little nervous, because I thought I might have "overdone it" at the gym Tues & Thurs - but apparently not.

    Sorta achy in the shoulders after hitting the gym this am - I have upped the weight on several of my things, or upped the reps on my core stuff. So, a leisurly 1000 warm-up & then pep talk to keep myself in the pool, despite the nasty gray sky overhead, and not having a training buddy.

    1000 w-up (100 free, 25 back, 25 breast - repeat)
    300 kick
    6 x 200 pull @ 2:45 (told I swam solo, right - so that = lazy)
    3 x 500, swim, pull w/agility paddles, fins
    15 x 50 @ :45
    250 cool-down

    Total: 5000 SCY
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  2. Veteran's Day 2014

    by , November 11th, 2014 at 09:13 PM (Trying to Train Smarter, Not Just Harder)
    So, all the providers dressed in camo today - the patients were like, what in the world? We thought they would be able to tell we were dressing to honor the veterans, but they totally didn't get it. It was fun though, to wear camo's to work!
    Just went to Kinetix today. Bumped up the weights for the first time in several months. Not sure if I'm doing it right - I've heard you should never go up by more than 10% at a time. Since I was doing about 3 sets of 15 on the old weight, I went down to 3 sets of 12 at the new, higher weight.

    ~100 crunches on the exercise ball
    3 x 15 pullup's on the TRX
    3 x 15 arm pulls 50lb
    Another ~100 crunches on the exercise ball
    90 sec flutter kick on the Bosu ball
    Feet behind my head to stretch out my thighs
    25
    reverse sit-ups
    25 butt squeezes with feet elevated on Bosu ball
    set of 12 both directions - we'll just call them side stretches with weights x 2
    20 Russian Twists w/medicine ball x 2
    then repeat:

    90 sec flutter kick on the Bosu ball
    Feet behind my head to stretch out the back of my thighs
    ~30 reverse sit-ups
    25 butt squeezes with feet elevated on Bosu ball
    set of 12 both directions of side stretches w/weights x2
    Russian Twists w/medicine ball
    Yoga stretch twice both directions
    Then to weights - each station I did generally 3 sets of 12
    Triceps machine (75lb)
    Inner thighs (85lb)
    Leg Press (260lb)
    Lat Pull Down(75lb)
    Back Extension (110lb)
    Rotary Torso Twist(50lb)
    Rear delts while I waited for my ride to get out of the bathroom, lol! 3 sets of 12 (55lb)
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  3. New Personal Record (I think) 11/08/14

    by , November 8th, 2014 at 10:45 PM (Trying to Train Smarter, Not Just Harder)
    Well, I guess I am doing well in my attempt to get back in shape - I went 5100 SCY in 100 minutes. And of course, I was doing my usual intervals, resting and talking to people in neighboring lanes or on the deck. Saturdays are generally hard for me to get in very much yardage - I hate swimming solo with a passion, but today, I managed to do it, and managed to work hard, most of the workout.

    Went to Kinetix at 8:15 this morning & did basically a repeat of Thursday morning, but skipped the Planks as I was running late for my appts with Wal-Mart & CVS. Girls gotta do, what a girls gotta do. Went to the pool around 11:30.

    1000 warmup (100 free, 25 back, 25 breast repeat)
    10 x 100 IM no toys
    10 x 50 K alt breast & free/fly
    5 x 200 pull @ 2:45
    3 x 500(one drill, one pull, one swim)
    100 easy

    Total 5100 SCY
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  4. We'd & Thurs, nov 5&6, 2014

    by , November 6th, 2014 at 09:05 PM (Trying to Train Smarter, Not Just Harder)
    So sore from Tuesday!

    Wednesday was rather abbreviated, as my son-in-law was having an appendectomy & I had to go play Grandma, thus I had to get out of the pool early
    500 back/free
    300 kick
    12 x 50 pull @ :45
    5 x 200, alt IM twitch and Free
    300 breast/free
    Total 2800

    Thursday just went to the gym:

    ~100 crunches on the exercise ball
    3 x 15 pull up's on the TRX
    3 x 15 arm pulls 50lb
    Another ~100 crunches on the exercise ball
    90 sec flutter kick on the Bosu ball
    Feet behind my head to stretch out my thighs
    25
    reverse sit-ups
    25 butt squeezes with feet elevated on Bosu ball
    Plank for 90 sec x 2
    set of 12 both directions - we'll just call them side stretches with weights x 2
    20 Russian Twists w/medicine ball x 2
    then repeat:

    90 sec flutter kick on the Bosu ball
    Feet behind my head to stretch out the back of my thighs
    ~30 reverse sit-ups
    25 butt squeezes with feet elevated on Bosu ball
    Plank for 90 sec x 2
    set of 12 both directions of side stretches w/weights x2
    russian Twists w/medicine ball
    Yoga stretch twice both directions
    Then to weights - each station I do generally 3 sets of 12-15 reps
    Triceps machine (70lb)
    Inner thighs (80lb)
    Leg Press (250lb)
    Lat Pull Down(70lb)
    Back Extension (100lb)
    Rotary Torso Twist(50lb)

    Total ~50 mins.
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  5. Election Day - Tues Nov 4th

    by , November 4th, 2014 at 10:20 AM (Trying to Train Smarter, Not Just Harder)
    Go Vote everybody!!

    So for some reason I've decided to log my actual dryland routine here - I suppose for the possible benefit of others - not sure why
    Didn't get to the pool afterward, because I had to vote before work. Also, because as the weather gets colder, I generally go down to 3 mornings a week, and then pick up Saturday around lunch, instead of 5 mornings a week like I do in the late Spring and Summer.

    ~100 crunches on the exercise ball
    3 x 15 pull up's on the TRX (so I am semi-horizontal or parallel to the floor, and about 12" off the floor as well & I pull myself up)
    3 x 12 arm pulls (kinda like using stretch cords, but with weights) each arm - 50lb
    Another ~100 crunches on the exercise ball
    90 sec flutter kick on the Bosu ball
    Then I do this thing where I put my feet behind my head to stretch out the back of my thighs which I really enjoy & spend waaay too much time doing, followed by ~30 reverse sit-ups
    25 butt squeezes with feet elevated on Bosu ball
    Plank for 90 sec; then repeat:
    90 sec flutter kick on the Bosu ball
    Feet behind my head to stretch out the back of my thighs
    ~30 reverse sit-ups
    25 butt squeezes with feet elevated on Bosu ball
    Plank for 90 sec
    Funny little yoga stretch I saw on-line for swimmers, twice both directions
    Then to weights - each station I do generally 3 sets of 12-15 reps
    Triceps machine (70lb)
    Inner thighs (80lb)
    Leg Press (250lb)
    Shoulder Press (70lb)
    Back Press (100lb)
    Twisty-Turnie Waist Thingie (50lb)

    Had to leave out one of my favorite core exercises, but will do it next time, I hope
    Total ~45 mins.
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  6. Brrrrr! 37 outside! Nov 3, 2014

    by , November 3rd, 2014 at 09:55 AM (Trying to Train Smarter, Not Just Harder)
    Would have gotten more in today, but one of my swim buddies was sad, talking a lot about her failing marriage, moving in and out of her house, etc., etc.

    600 back/free
    300 kick
    3 x 200 pull on 2:50
    3 x 150 rotating a 50 kick
    200 easy while above friend went potty
    3 x 150 rotating a 50 kick
    100 easy
    300 swim
    3 x 100 kick no fins
    100-150-200-250 pull
    300
    300 cool down
    Total: ~5000SCY

    Just a note (to self) how GRATEFUL I am for such a sweet, supportive husband!

    Updated November 3rd, 2014 at 10:01 AM by Celestial

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  7. Halloween 2014

    by , October 31st, 2014 at 02:08 PM (Trying to Train Smarter, Not Just Harder)
    Feeling stronger and stronger. Didn't use fins at all for butterfly today (of course, I only had to do 6 25's) and I'm feeling a lot better on fly, after 2 whole days of being honest with myself & not "cheating"


    600 back/free
    300 pull
    300 kick
    50 EZ
    Two times thru:
    150 IM twitch @ 2:20
    2 x 75 @ 1:10
    3 x 50 @ 1:00 hard/ez
    100 easy (Marci got out here)


    300 pull moderate effort
    6 x 100 kick/swim @ 1:50 (no fins)
    4 x 150 IM twitch @ 2:20
    50 ez
    3 x 200 pull @ 2:45
    600; 75 free/25 breast
    100 easy
    Total 5100 SCY

    Gotta find myself a couple of people to work out with on Saturdays. At lunch. In the sunshine.
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  8. Weird Dream - Wed, Oct 29, 2014

    by , October 29th, 2014 at 10:29 AM (Trying to Train Smarter, Not Just Harder)
    So I woke up with the weirdest dream - perhaps some of my swim cronies have had this one - I was at the end of a swim practice, in the pool, with the impression that I had spent most of my water time chatting with people on the deck and to fellow swimmers between sets - - and the feeling I had was that I had totally wasted my time & I felt so dissatisfied with myself! Interesting thing to dream about right before waking, especially since I hop out of bed and head straight for the pool on Wednesdays.

    Solo at 5:30AM. Better than being solo at noon Saturdays, cuz I just get it done. Working on EVF as much as I possibly can.
    10 x 500 (basically) except that I had to get out early on the last one

    500 warm-up
    500 pull
    5 x 100 IM
    500 pull no paddles
    5 x 100 kick IM order
    500 swim
    5 x 100 IM
    500 pull
    500 swim
    300 (50 free, 25 breast)
    Total 4800 SCY

    Updated October 30th, 2014 at 08:09 PM by Celestial

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  9. Wednesday, Oct 15, 2014

    by , October 15th, 2014 at 09:44 AM (Trying to Train Smarter, Not Just Harder)
    Got in some decent yardage this morning. I am enjoying working harder & playing around with different paddles. Solo (of course), water was cooler (thank heavens), attitude improved

    1000 warm-up (100 free, 25 back, 25 breast repeat, end on 100 free)
    9 x 100; 3 @ 1:30; 50 EZ; 3 @ 1:25; 50 EZ; 3 @ 1:20 (pulling last 3)
    100 easy
    10 x 50 kick @ 1:00 & 1:05 alt free/fly & breast - NO FINS
    100 easy
    2 x 500 pull
    500 playing around with different paddles
    2 x 150 breast/free
    200 cool down
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  10. Back to the Drawing Board - Monday, Oct 13, 2014

    by , October 13th, 2014 at 10:16 AM (Trying to Train Smarter, Not Just Harder)
    Ok, self. Time to stop going so slow in the pool. Went to a meet this weekend, and added 4 seconds on my 100 IM, 5 seconds on the 100 breast, and 6 seconds on the 200 free. I didn't even realize how slow I was going!! Geez. I know I've been slowing down in practice, have noticed that I wasn't keeping certain intervals as easily (or at all) but didn't realize how it was really affecting me. I know I wasn't really "up" for this meet, but oh my goodness. What a terrible wake up call.
    So I'm back to making and writing down my goals. Not quite ready to publish on-line yet, as the intervals that I'm am striving for are pretty slow! Got in about 3500 today.
    600 back/free
    300 pull (hard/mod by 50)
    300 kick
    12 x 50; 4 @ :50, 4 @ :45, 4 @ :40 (these were hard)
    50 EZ
    8 x 75; kick/stroke/free @ 1:20
    50 EZ
    300 pull no paddles
    300 pull w/paddles
    100 breast; 100 free; 100 breast; 100 free
    Total 3500 SCY
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  11. Wednesday, October 8, 2014

    by , October 8th, 2014 at 10:01 AM (Trying to Train Smarter, Not Just Harder)
    Finding it difficult to stop at 3500 today - it seemed like I got done a lot sooner than usual, and the highschool kids were getting out at the same time, so I knew the showers would be unavailable for 10 minutes or so . . . luckily I was able to shoot the breeze with some people on the deck & killed 10 minutes that way, instead of swimming.

    Doing the "Drop Taper" stuff this week. Only 2700 yesterday w/core work at the gym first. Today stopped at 3500.

    600 back/breast & free
    600 pull
    300 kick/swim by 50
    300 breast/free by 50
    12 x 100; 4 @ 1:30, 4 @ 1:25, 4 @ 1:20 pull
    200 easy
    8 x 25 @ :30, build, 2 x 4-cycle speedplay, sprint
    100 easy
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  12. Monday, Oct 6, 2014

    by , October 6th, 2014 at 10:36 AM (Trying to Train Smarter, Not Just Harder)
    Getting ready for the Rowdy Gaines meet this weekend - I think I shall do a "drop taper," meaning that I will do normal today, and drop about 3-500yards/day until the meet.
    So grateful to say that I felt much less achy in the water today than I did last Thursday & Friday. My biorhythms must have been off, lol!
    600 back/free
    300 kick
    300 pull
    4 x 150; 50 kick, 50 stroke, 50 free
    4 x 150 IM twitch
    200 easy
    10 x 50 pull @ :45
    200 easy
    4 x 50 kick
    200 pull
    100 breast
    4 x 50 kick
    200 pull w/fins
    100 breast
    100 easy
    Total ~4400SCY

    **Events for the meet: 100, 200, 400m free; 100, 200 breast, 100 IM & hopefully various relays
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  13. Thursday, Oct 2, 2014

    by , October 2nd, 2014 at 12:11 PM (Trying to Train Smarter, Not Just Harder)
    I've been just exhausted the past couple of days, and didn't swim or do weights on Tuesday or Wednesday. Went in this morning, skipping weights as I rest a bit for the Rowdy Gaines meet, and swam ~4200 solo:

    1000 warm up
    3 x 300 + 100 easy
    5 x 200
    500 steady state
    4 x 150 breast free
    100 easy

    Hopefully I'll have a quality workout tomorrow with Marci and Grady. Saturday will be between conference sessions, so I'll be swimming solo again, joy.
    **It's amazing how easy it is for me to forget to write in this blog now-a-days. Don't know if this is a reflection of my busy life, or joy or depression? Whatever, lol.
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  14. Friday, Sept 19, 2014

    by , September 19th, 2014 at 11:49 AM (Trying to Train Smarter, Not Just Harder)
    Got in a little late

    450 back/free
    300 pull
    300 kick
    10 x 100, alt IM & free on 1:45 & 1:30 - WITH Zoomers - yes, I needed an emotional boost today
    4 x 50 under/overs
    50 easy
    200 breast/free
    2 x 300 pull with Nike paddles
    300 pull with Agility paddles
    200 breast/free

    Having a super good week - swam 4 times so far, and feeling stronger each day. Life in general going well also. Just have a nice, happy feeling inside
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  15. Off the sick bed: Sept 11, 2014

    by , September 11th, 2014 at 09:43 PM (Trying to Train Smarter, Not Just Harder)
    Just an easy swim, after having been sick with a cold and GI bug all week. Home from work today to baby myself (started on the z-pack last night) and was starting to see the light at the end of the tunnel around noon. Just got in enough to get my hair wet, lol.

    600 back/breast/free typical warmup
    4 x 200 easy pull working on EVF and form
    6x 100 50 drill, 50 swim
    200 even easier

    Sky was beautiful and made me so glad I got out of my sick bed!

    Proud to be an American, BTW, on this anniversary of one of the most horrific incidents to happen on American Soil in recent history.
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  16. Saturday, Sept 6, 2014

    by , September 7th, 2014 at 09:20 AM (Trying to Train Smarter, Not Just Harder)
    So achy this morning!. Hadn't been to the gym in over a week due to travel etc., so when I went this morning (late, bcs I stayed up waaay too late last night) it was super crowded & stretching out was actually not pleasant, but rather painful. The old body would happy for me to be a lazy butt. Went to the pool around 1pm & swam solo - the water was lovely & I got in a nice 3000 - focusing on the EVF again & comparing my speed & feel for the water with different paddles and stuff.
    600 back/breast/free
    6 x 100 kick and drill
    2 x 300 pull
    200 easy breast
    3 x 300, pull no paddles, then alt different paddles
    100 easy & then out
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  17. Sept 3, 2014

    by , September 3rd, 2014 at 09:08 PM (Trying to Train Smarter, Not Just Harder)
    Hard to believe summer is done for 2014. I don't feel like I got to enjoy it very much, with all the responsibilities that occupied my weekends this year. Humph. I won't mind a little bit cooler weather though, so I can go through my garage (to clean it out) without dying from heat exhaustion.
    Went to a clinic this weekend with Sheila Taormina. It was really nice, and I was lucky that the attendance was only about 18 people, so a lot of individual attention was available. I was also happy to hear that my stroke doesn't really need a lot of tweaking (which I had already suspected) but it was a cheap way to get to meet one of my idols! She is very down to earth & I had a nice time. Bought myself some new stretch cords while I was there, as she had them available for about half price, and my son stole mine & took them to college with him!!!
    So I only got in about 500 yards this weekend (at the clinic) with a 9 hour drive (each way) to Clarksville, TN to visit my son. Got in this morning serious about fixing my stroke, and amazingly enough, even though I was sorta slowing it down a bit, to focus on EVF etc., my repeats were about the same as usual. This is quite encouraging, because I suspect that once I recover the EVF (I'm sure I must've swum this was as a kid - else why was I so much faster?!!!) I will drop time in my events. At the moment, in practice, it seems to take off about 3 seconds per 100 yards. The only problem is that I'm out of breath, because I forget to breathe - I'm watching my stroke so much, lol!!
    Hijacked off ATAC this morning, so it wasn't a complete solo swim, just a "beside them" solo swim.

    500 back/free
    300-200-100 pull
    12 x 50 kick @ 1:00
    100 easy
    7 x 200 pull on 2:50
    300 breast/free various
    500 odds & ends

    ~4000 yards
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  18. Monday, August 18, 2014

    by , August 18th, 2014 at 03:12 PM (Trying to Train Smarter, Not Just Harder)
    Managed to get nicely burned at the beach this weekend. Between that, and an awful itch on my stomach, I think we had a pretty good day.

    600 back/free
    300 kick
    4 x 50 @ :45
    3 x 100 IM @ 1:45
    2 x 150 pull @ 2:30
    200 IM Twitch
    1 min rest
    200 Pull
    2 x 150 IM Twitch @ 2:30
    3 x 100 Pull @ 1:30
    4 x 50 @ :45

    Did the above on pretty slow intervals because we didn't have the illuminated clock & weren't really sure what that tiny little clock in the distance was reading!

    200 easy
    6 x 150, first 3 breast/free; last 3 easy/mod pull
    100 easy

    Total: 4100
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  19. Friday, August 15, 2014

    by , August 15th, 2014 at 10:02 AM (Trying to Train Smarter, Not Just Harder)
    I have become lazy of late. I blame it on my impending birthday (tomorrow!!), but I think it has more to do with ATAC not being there in the mornings for about the last month, and having to train with others who get out at 6:30 -- so I tend to not stay in for the full 90 minutes that I used to. Additionally, with my new job, and longer commute, I really MUST be in the locker room at 7am, or I will be late to work, so it is easy for me to excuse myself, by saying that I need to get moving (towards work).

    Anyway, felt sort of uncoordinated in the water today, if that is even possible. The pool is back to SCY until Christmas, due to the HS season.

    600 back/free
    300 kick
    Two times thru:
    300 pull
    2 x 150 IM twitch on 2:15
    3 x 100 pull @ 1:25
    6 x 50 @ :45
    Total: 330 SCY
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  20. Monday, August 11, 2014

    by , August 11th, 2014 at 01:08 PM (Trying to Train Smarter, Not Just Harder)
    600 back/free
    400 pull
    500 kick
    4 x thru:
    200-150-100-50; first time IM twitch, 2nd time swim (breath control & speedplay), 3rd time pull, 4th time swim
    300 breast/free by 50's

    Neck & shoulders super achy this morning. I suppose it's from putting shelf liners on & unpacking my entire kitchen (again). Fortunately, as I write this at noon, I am feeling MUCH better
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