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!