A day in the life of....

Tuesday March 19th 
Today was CRAZY busy...so I thought I'd tell you why I'm so tired today....

4:30 am: alarm goes off, hit snooze for ten minutes
4:40 am: awake and out of bed, eat breakfast and get ready to coach
5:15 am: arrive at pool and set up for practice
5:30-7:00 am: coach my Masters group
7:00-8:00 am: swim 3000 yards
           WU: 600 swim 
            MS: 1 x 25 FAST, 1 x 25 easy 
                    1 x 25 FAST, 2 x 25 easy 
                    1 x 25 FAST, 3 x 25 easy 
                    1 x 25 FAST, 4 x 25 easy 
                    4 x 25 FAST, 1 x 25 easy 
                    3 x 25 FAST, 1 x 25 easy 
                    2 x 25 FAST, 1 x 25 easy 
                    1 x 25 FAST, 1 x 25 easy 


                    1 x 50 FAST, 1 x 50 easy 
                    1 x 50 FAST, 2 x 50 easy 
                    1 x 50 FAST, 3 x 50 easy 
                    1 x 50 FAST, 4 x 50 easy 
                    4 x 50 FAST, 1 x 50 easy 
                    3 x 50 FAST, 1 x 50 easy 
                    2 x 50 FAST, 1 x 50 easy 
                    1 x 50 FAST, 1 x 50 easy
              CD: 300 swim 
                 Total: 3000 yards 
8:00-8:30 am: get ready for work FAST
8:30-4:30 pm: work, work, work all straight through
4:30-5:00 pm: get home get changed for workout, walk dogs
5:30-6:45 pm: strength training...LEGS
7:00-7:30 pm: dinner, play with the dogs
7:30-8:00 pm: make a quick trip to target for bulletin board supplies
8:30 pm: sleep....hopefully......

So that explains why I'm tired!  :)

Good night all!

SORE, SORE, SORE

Monday March 18th
Today was an "off" day for swimming and a pretty easy work day, which is good because I sure was sore this morning!  Felt great though!

This afternoon's strength training was an arms day too...which was super hard due to being so sore, but again, I'm feeling really great.  Looking forward to a nice easy swim in the morning!

Happy St. Patrick's Day

Sunday March 17th 
For good luck today, I did a 10,000 yard workout!  Took 3 hours and 15 minutes and felt pretty good most of the workout.  The last 2,000 was tough, but mostly because I was hungry...didn't bring enough snacks for the whole three hours.

Here's what I did:

WU: 300 swim 
          300 drill
          6 x 50 build to fast
          8 x 25 (2 fast breakouts, 1 easy, 1 fast)
MS: 10 x 500 
         odds straight 500s
         evens: #2: 2 x 250 stroke maker paddles
                      #4: 5 x 100 agility paddles
                      #6: 10 x 50 kick emphasis with fins 
                      #8: 200-100-200 stroke mater paddles
                      #10: 5 x 100 agility paddles

          500 BK-100Kick-400 dolphin kick-200 flutter kick-300 free-200 BK-300 free-400IM-100kick-500 free

CD: 300 easy swim 
          10 x 50 FR/BK
           100 swim/scull

total: 10,000

Sore and really tired this evening....but felt really good about today's workout!

Good night!

A little bit of this, a little bit of that

Okay,

So...one of my goals is to not dwell on imperfections (difficult for me), to accept the occasional times I feel disappointed in myself (also difficult for me) and to live life just a little bit more like my dogs....that is tail-waggin happy everyday, ready to face each day and not worrying about what I didn't do yesterday.

It's been a long time since I posted.

February was a challenge for me.

I didn't swim much.  Twice a week maybe 5,000 yards total each week.

I was frustrated.

Then I got another ear infection, which took me out the first full week of March.

But...in typical Emily fashion, I've bounced back.  This week has been incredibly good.  I feel renewed, stronger and ready to buckle down and train HARD.  23 weeks to go.

Here's my week:

Monday March 11th: 

AM: SWIM

Warmup: 200 Freestyle (Stretch it out. Warm up your legs and your pull.)
Main Set:

         10 x 400

         First five 400's are freestyle (descending).

         The last five 400's alternate between pull and kick per 400. (Kick with board and fins. For pull, use a pull-buoy and paddles.)

Cool Down: 300 Freestyle
Total Yards: 4500

PM: Strength training boot camp Arms

Tuesday March 12th: 

AM: Off

PM: Strength Training boot camp legs

Wednesday March 13th: 

AM:SWIM

WU:500 swim

The main set was a total of 2,800 yards, but the intervals were set so there was no more than 5 seconds rest between swim.

8 x 50 with every other 50 stroke: butterfly, backstroke, breaststroke and freestyle

8 x 100 with every other 100 individual medley

8 x 200 with every other 200 individual medley

                                                                                 (3300)

3 x 100 @ 1:30 + 3 x 100 @ 1:20, catch-up freestyle working on a fast kick

2 x 100 @ 1:20 + 2 x 100 @ 1:15, catch-up freestyle working on a fast kick

1 x 100 @ 1:15 + 1 x 100 @ 1:10, catch-up freestyle working on a fast kick

                                                                                 (4500)

1 x 25 fast + 1 x 25 moderate kick using a kickboard

1 x 25 fast + 2 x 25 moderate kick using a kickboard

1 x 25 fast + 3 x 25 moderate kick using a kickboard 

1 x 25 fast + 4 x 25 moderate kick using a kickboard

4 x 25 fast + 1 x 25 moderate kick using a kickboard 

3 x 25 fast + 1 x 25 moderate kick using a kickboard

2 x 25 fast + 1 x 25 moderate kick using a kickboard

1 x 25 fast + 1 x 25 moderate kick using a kickboard 

                                                                                 (5200)

Vertical kicking to failure or 2 minutes in deep-end of pool with hands on surface of water,

Vertical kicking to failure or 1.5 minutes with arms sticking straight out of the water,

Vertical kicking to failure or 1 minute with arms sticking straight out of the water holding water bottles,

Vertical kicking to failure or 30 seconds with arms holding up a heavy orange traffic cone

                                                                                 (5 MIN. vert kick)

Cool down: 300 easy

                                                                                 (5500)

PM: Strength training Arms 

Thursday March 14th: 

AM: OFF

PM: Strength training Legs

Friday March 15th: 

AM: SWIM

WU: 200 swim 

       6 x 100 (odds free/evens kick)

       4 x 50 build 

MS: 3 x 500 (middle one with paddles)

      100 easy 

      4 x 400 (odds IM, evens free)

      100 easy 

      5 x 300 (evens kick)

CD: 200 easy BK/FR

     Total: 6000

PM: off (nice long walk with the dogs) :)

Saturday March 16th: 

AM: Strength training mix arms and legs

PM: Off

Excited for a nice St.Patty's day swim tomorrow morning!  Good night!