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Swim Workouts

  1. Shoulders were much better today

    by , January 16th, 2013 at 08:20 AM (Mixing it up this year)
    Thank you foam roller for all your help with my knots! Still kept the workout more drill than swim.

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

    8x25@:45 breast pull w/zoomers
    200 breast kick

    8x100@1:30 free w/strapless paddles & bouy held 1:23's

    4x25@:05RI accordian drill w/snorkle
    4x25@:05RI breast
    4x25@:05RI scull drill w/snorkle alt frontward and backward

    500 w/snorkle Easy

    Totday 3000 yards
    Swim Workouts
  2. Legs, Legs, Legs

    by , January 15th, 2013 at 08:21 AM (Mixing it up this year)
    My back was severely locked up this morning, so much so that I was having a hard time even doing a flip turn let alone dolphin kicking off of it. Because of this I just pushed thru it with some nice easy kick sets anyway. With my shoulders being as bad as they have been it was a choice of which area I was going to train, I was there, ready to swim so no excuses.

    500 free every 4th lap drill
    500 free kick alt 100 easy/100 moderate

    8x25@:45 fly w/zoomers this was to loosen the back specifically
    200 fly skull drill w/zoomers & snorkle (this is the set my lower back finally loosened up on )
    200 free kick w/zoomers & snorkle
    200 fly kick w/zoomers on back
    200 breast kick
    200 free swim w/strapless paddles & snorkle maintain a 6 beat kick

    100 breast skull drill w/snorkle
    100 fast free kick w/snorkle
    300 free easy (on the last 100 of this I felt something pull on the right side of my neck, good thing I have the Compex stim for after workout)

    total 2700 yards
    Swim Workouts
  3. Recovery from meet

    by , January 14th, 2013 at 08:35 AM (Mixing it up this year)
    I learned that NyQuil makes it hard to swim fast the next day. I have been taking it for about a week since my sinuses started acting up. My 500 Free on Saturday was pathetic barely broke 7 minutes with a 6:59 and my 200 back was a 3:00 swim. Granted I have stayed away from back due to my elbow causing problems but with the addition of shoulder issues last week fly was hard too.

    My 100 back was a 1:24 not good either but I was ok with it. Before the 400 IM I felt like I wanted to throw up, my heart rate was still high up over 100 and I was just telling myself get thru the fly... I did and it actually was not that bad a swim. I was expecting a 7 minute swim but went 6:24 and I actually had something left in the tank to split a 1:21 on the free.

    time to resolve all these shoulder issues with my Compex unit and a good deep tissue massage.

    Today was an easy day of sorts and everything still hurts.

    500 free
    500 free kick w/zoomers every 4th lap fly kick

    5x200@3:15 free w/paddles & bouy descend to moderately fast went 3:01, 2:55, 2:52, 2:48, 2:43

    10x100@:15RI drills/kicks #1-5 w/zoomers & snorkle #6-10 w/zoomers

    Total 3000 yards
    Swim Workouts
  4. A good day today

    by , January 11th, 2013 at 09:42 AM (Mixing it up this year)
    I had a good day today. Lost 2 pounds!!!! Still nursing my shoulders and tried to do an easy day.

    500 free
    500 free kick w/zoomers

    10x50@1:00 Free w/one paddle & fin #1-5 rt paddle/lt zoomer #6-10 lt paddle/rt zoomer

    500 back kick w/zoomers drills alternate streamline kick, fashion model kick, and the dreaded arms perpendicular

    2x100@2:00 back went 1:48, 1:42
    100 back drils
    100 back fast went 1:36
    100 back EZ

    500 free w/snorkle every 3rd lap drill alternate accordian and torque drills

    Total 3000 yards
    Swim Workouts
  5. Some good distance work today

    by , January 10th, 2013 at 08:49 AM (Mixing it up this year)
    Yes the distance Queen is back and I managed to get thru this one despite showing up late, because I had to get gas.

    Last night I had to do 25 minutes on the spin bike just to be able to have a light snack for dinner. I had used up all my calories. What is funny is I weighed myself before and after. How do you gain weight while riding? I gained a pound.

    500 free every 4th lap kick on back
    400 IM as fly drill, back pull, breast kick, free swim
    500 free kick w/zoomers every 3rd 25 moderately fast
    100 back

    33x50@:50 free #1-12 pull w/strapless paddles & bouy #13-33 swim #1-12 held :42's #13-33 held :45's
    50 back EZ
    100 Free

    Total 3300 yards
    Swim Workouts
  6. Testing the waters.... Not good so far

    by , January 9th, 2013 at 08:17 AM (Mixing it up this year)
    Tried some fly today and it was not pretty. I just need to get thru it and the breast kick with my left knee acting up. Getting old stinks.

    500 free every 4th lap drill
    500 free kick w/zoomers as 25 slow/25 mod/25 fast

    8x25@:45 fly 1 arm drill w/zoomers
    8x25@:45 fly w/zoomers
    3x200 free w/strapless paddles and 6 beat kick
    4x50 from dive good breakouts
    200 breast kick testing the knee
    100 back
    100 free

    Total 2600 yards
    Swim Workouts
  7. Did round-the-clocks today

    by , January 8th, 2013 at 08:24 AM (Mixing it up this year)
    Saturday I started doing some spin bike riding with 30 minutes saturday and 30 on sunday. Last night I only got 20 minutes in but I have to say it goes by fast with a good movie on. For me it has been Mama Mia, and when they break into song my ride gets faster. I have to increase my workouts since I like to eat and this year my metabolism is going haywire on me. Time to shed these pounds.

    Left shoulder is still an issue but it has gotten better. Now I am dealing with a head cold and just before a meet that I normally am healthy for. That won't stop me.

    500 free every 4th lap drill
    500 free kick moderate w/zoomers every 3rd lap fast

    Round-the-clocks (once around the clock at each interval) I would have added 3x50@:40 if I was healthier
    12x50@:55 free held :44
    6x50@:50 free held :42
    4x50@:45 free held :43

    200 back
    200 free kick w/zoomers
    300 free w/strapless paddles keeping a 6 beat kick
    200 EZ

    Total 3000 yards
    Swim Workouts
  8. still in recovery mode but trying to push alittle harder

    by , January 7th, 2013 at 09:04 AM (Mixing it up this year)
    Used the Compex stem this weekend and it has helped some but I need alot more use of it to resolve my issues.

    I also managed to get my equipment bleached and back to a good looking state, all that black crud was looking bad.

    500 free every 4th lap kick on back
    500 free kick w/zoomers every 3rd lap fast

    10x100@1:30 free w/paddles & bouy made them all but not as fast as I would have liked. Held 1:23's

    8x25@:40 breast pull w/zoomers did not feel as good as saturday
    200 breast kick left knee bothering me
    2x200 free w/snorkle maintain 6 beat kick
    200 EZ as 50 free/50 back

    Total 3000 yards
    Swim Workouts
  9. a little old lady hunched over and stiff wandered in today

    by , January 3rd, 2013 at 09:29 AM (Mixing it up this year)
    A little old lady hunched over and stiff wondered in today and fell in the pool. At first she swam very slowly and deliberately for her first 500. After her work out she was more like a middle aged lady still stiff but able to stand up straight and carry her equipment to the car much easier.

    This is me most mornings but today was extra bad. I could tell when I intended to do a set of 10x100 on 1:30 and could barely do 1:30. Needless to say my workout changed drastically.

    I just remind myself this is why I swim.

    My major accomplishment for the day....I can now stand up straight!

    500 free
    500 kick w/zoomers every 3rd lap moderate

    8x25 scull
    8x25 torque drill w/paddles & bouy
    3x100@:05RI free w/paddles & bouy
    3x100@2:00 back w/paddles & bouy
    2x150 breast #1 kick #2 pull
    200 fly 1 arm drill easy

    total 2500 yards
    Swim Workouts
  10. slow and sluggish but hammering it out anyway

    by , January 2nd, 2013 at 02:07 PM (Mixing it up this year)
    Had some issues getting my left shoulder loose before butterfly but mid way thru it was much better.

    500 free

    20x25@:30 fly w/monofin
    20x25@:30 back
    20x25@:30 breast - really surprised I made these, I half expected to change the interval to :35
    20x25@:30 free

    500 free kick w/zoomers every 3rd lap moderate
    200 free EZ

    total 3200 yards
    Swim Workouts
  11. The annual swim

    by , December 29th, 2012 at 05:30 PM (Mixing it up this year)
    This morning Jen Bew and I swam the annual 100x50 on :55 for ease of counting. We also did a 500 warm down and hot tub soak.

    As I sit writing this up several hours later, my shoulders are starting to get tight and I may need an easy swim tomorrow and Monday. I hope the pool temp stays ok since the heater at the Y broke.

    Today's swim was in 79 degree water which was nice just hope it doesn't go down any more.

    Total 5500 yards
    Swim Workouts
  12. Cranking it out today

    by , December 28th, 2012 at 11:01 AM (Mixing it up this year)
    Felt fairly good today. Used my foam roller last night to mend some muscle issues and it worked good. Need to do it again tonight since I really hit it hard today.

    1000 free
    500 free kick w/zoomers
    1500 free w/paddles & bouy went 24:19
    200 free w/snorkle
    100 breast kick
    100 free kick
    100 free EZ

    Total 3000 meters
    Swim Workouts
  13. A light day but still don't feel like I am recovering

    by , December 27th, 2012 at 08:38 AM (Mixing it up this year)
    I have had more days off than I would normally take this fall and even with the easy workouts recovery is hard. Due to my back problems not swimming is not an option. I need that fly motion off my turns and when I swim to loosen me up. I guess I need to pull some of my old toys out. I have 4 days Sat-Tues to recover.

    10x100@1:45 free
    500 free kick moderate
    400 IM as fly drill/back pull/breast kick/free swim
    200 free right paddle on 4 kicks on the paddle hand
    200 free left paddle on 4 kicks on the paddle hand
    200 free w/snorkle as 50 kick/50 swim

    total 2500 yards

    I had more time today but didn't want to over do it since I will be doing an annual animal set this Monday.
    Swim Workouts
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