Boy oh boy have I been busy lately! Got a little behind on the posts.
Recovery Week
Sunday January 20th: off
Monday January 21st: off
Tuesday January 22nd: 2000 yards
1000 freestyle
400 pull, 300 IM, 200 kick 100 swim/scull
Wednesday January 23rd: off
Thursday January 24th: off
Friday January 25th: 1650 straight swim
Saturday January 26th: 3400 yards
1000 freestyle
400 pull, 400 IM, 200 Bk
10 x 100 K alternate DOB/vertical kick
400 easy
Sunday January 27th: 6000 yards
1000 freetsyle
20 x 50 (5 free @ :45, 5 back @ 1 min)
2 x 500 with paddles
10 x 100 @ 1:30
4 x 250 alt DOB/vertical kick
5 x 200 free (last one easy with scull)
Monday January 28th: off
Tuesday January 29th: 1650
1000 swim
600 pull
50 easy
Wednesday January 30th: off
Thursday January 31st: 1650
1000 swim
500 pull
150 easy
Friday February 1st: 5000
1000 swim
2 x 500 pull
20 x 50 100 IM order
10 x 100 free
4 x 250 alternate DOB/vertical kick
Saturday February 2nd: 3200 yards
100 warm up
BIRTHDAY SWIM: 30 x 100s butterfly on the 2:00
100 easy
Hope to be a little more detailed in my next post, but works been hectic and had family in town for my birthday.
Monday, February 4, 2013
Sunday, January 20, 2013
Long week
Sunday January 13th- 1 hour 30 minutes
400free/100 BK/400 FR/100 BK
10 x 50 agility paddles
500 tempo trainer at 105
10 x 50 100 IM order
500 with snorkel, tempo trainer at 100
10 x 50 stroke maker paddles
500 with snorkel, and fins, tempo trainer at 95
10 x 100 kick (alternate DOB/vertical kick)
5000 yards (this workout felt great, almost took this as an off day, glad I didn't. My body is still feeling super exhausted)
Monday January 14th-off day.
Really glad I pushed through and got that workout in. I'm feeling more like a normal person today. Not grumpy and tired like I felt all last week.
Tuesday January 15th-off day
I really wanted to swim today, work was crazy busy and couldn't break away.
Wednesday January 16th -1 hour 40 minutes
1000 free with 200 back mixed in
6 x 400 alternate FR/IM
12 x 50 (4 with agility paddles, 4 with snorkel, 4 with stroke maker paddles)
10 x 100 kick alternate FOB/vertical kick
Total 5000 yards
Thursday January 17th-less than 45 minutes
1000 free
400 IM
200 free
50 scull
Total 1650
Friday January 18th-1 hour 50 minutes
1000 free
16 x 250 @ 4:00/4:15 (4 swim, 4 with snorkel, 4 with stroke maker paddles, 4 with fins)
10 x 100 kick alternate FOB/vertical kick
Total 6000
Saturday January 19th -less than 30 minutes
1000 free
6 x 100 kick alternate FOB/vertical kick
50 easy
Total 1650
I was REALLY tired Saturday and feeling run down like I'm getting sick. Wanted to swim a little more, but cut it short due to how I was feeling.
Summary: I felt good about this week. Got all five swims in and three were longer swims. Still haven't incorporated any dryland in. I think next week should probably be a recovery week.
400free/100 BK/400 FR/100 BK
10 x 50 agility paddles
500 tempo trainer at 105
10 x 50 100 IM order
500 with snorkel, tempo trainer at 100
10 x 50 stroke maker paddles
500 with snorkel, and fins, tempo trainer at 95
10 x 100 kick (alternate DOB/vertical kick)
5000 yards (this workout felt great, almost took this as an off day, glad I didn't. My body is still feeling super exhausted)
Monday January 14th-off day.
Really glad I pushed through and got that workout in. I'm feeling more like a normal person today. Not grumpy and tired like I felt all last week.
Tuesday January 15th-off day
I really wanted to swim today, work was crazy busy and couldn't break away.
Wednesday January 16th -1 hour 40 minutes
1000 free with 200 back mixed in
6 x 400 alternate FR/IM
12 x 50 (4 with agility paddles, 4 with snorkel, 4 with stroke maker paddles)
10 x 100 kick alternate FOB/vertical kick
Total 5000 yards
Thursday January 17th-less than 45 minutes
1000 free
400 IM
200 free
50 scull
Total 1650
Friday January 18th-1 hour 50 minutes
1000 free
16 x 250 @ 4:00/4:15 (4 swim, 4 with snorkel, 4 with stroke maker paddles, 4 with fins)
10 x 100 kick alternate FOB/vertical kick
Total 6000
Saturday January 19th -less than 30 minutes
1000 free
6 x 100 kick alternate FOB/vertical kick
50 easy
Total 1650
I was REALLY tired Saturday and feeling run down like I'm getting sick. Wanted to swim a little more, but cut it short due to how I was feeling.
Summary: I felt good about this week. Got all five swims in and three were longer swims. Still haven't incorporated any dryland in. I think next week should probably be a recovery week.
Monday, January 14, 2013
Feeling more like an athlete
This last week was a really good training week. I did meet my goal of getting five workouts in again. I also met my goal of increasing two of those workouts to an hour and a half. I wasn't able to get any VASA in, but it was a really busy week work wise, so I'm happy with what I did accomplish.
Here's what I did:
Sunday January 6th-1 hour and a half
500 free 500 back
10 x 100 Kick (alt FOB/vertical kick)
500 snorkel with tempo trainer set 105
400 snorkel with tempo trainer set 100
300 snorkel with tempo trainer set 95
200 snorkel with tempo trainer set 90
100 snorkel with tempo trainer set 85
5 x 100 IM @ 2:00
4000 yards total
Tuesday January 8th-1hour
1000 free
10 x 100 kick (alt. FOB/vertical kick)
100 parachute
400 alternate BK/FR
Total 2500 yards
Wednesday January 9th -1 hour and a half
1000 FR/BK
2x(200 parachute/300 swim)
10x100 kick (alt. FOB/vertical kick)
2x(300 parachute/200 swim)
100 easy
4100 yards total
Thursday-1 hour
1000 free/Bk by 200
10 x 100 kick (alt. FOB/vertical kick)
400 IM
100 easy
Total 2500 yards
Friday-1 hour 15 minutes
1000 free
10 x 50 agility paddles
6 x 100 @ 1:45 tempo trainer at 90
10 x 50 stroke maker paddles
4 x 50 @ 1:30 tempo trainer at 85
10 x 100 kick (alt. DOB/vertical kick)
Total 4000 yards
However, although I got all my desired swim workouts in, I was EXHAUSTED, completely. But I can feel myself feeling less bored in the water and more excited to go swim. I'm hoping my work life pressures ease up in the next few weeks.
Here's what I did:
Sunday January 6th-1 hour and a half
500 free 500 back
10 x 100 Kick (alt FOB/vertical kick)
500 snorkel with tempo trainer set 105
400 snorkel with tempo trainer set 100
300 snorkel with tempo trainer set 95
200 snorkel with tempo trainer set 90
100 snorkel with tempo trainer set 85
5 x 100 IM @ 2:00
4000 yards total
Tuesday January 8th-1hour
1000 free
10 x 100 kick (alt. FOB/vertical kick)
100 parachute
400 alternate BK/FR
Total 2500 yards
Wednesday January 9th -1 hour and a half
1000 FR/BK
2x(200 parachute/300 swim)
10x100 kick (alt. FOB/vertical kick)
2x(300 parachute/200 swim)
100 easy
4100 yards total
Thursday-1 hour
1000 free/Bk by 200
10 x 100 kick (alt. FOB/vertical kick)
400 IM
100 easy
Total 2500 yards
Friday-1 hour 15 minutes
1000 free
10 x 50 agility paddles
6 x 100 @ 1:45 tempo trainer at 90
10 x 50 stroke maker paddles
4 x 50 @ 1:30 tempo trainer at 85
10 x 100 kick (alt. DOB/vertical kick)
Total 4000 yards
However, although I got all my desired swim workouts in, I was EXHAUSTED, completely. But I can feel myself feeling less bored in the water and more excited to go swim. I'm hoping my work life pressures ease up in the next few weeks.
Saturday, January 5, 2013
Happy New Year!
Here's a re-cap of the past week:
Sunday Dec 30th: Swam about an hour, did the following:
500 Free/500 back
10 x 100 kick alternate 100 KOB/same time vertical kick
10 x 50 alternate fly/back
10 x 50 alternate agility paddles/stroke maker paddles
200 easy
3200 yards
Monday Dec. 31st: Swam about an hour, did the following:
1000 free
10 x 100 kick alternate DOB/vertical flutter
3 x 400 IM
200 easy
3400 yards
Tuesday Jan. 1: Swam about an hour, did the following:
1000 free
10 x 100 kick alternate DOB/vertical flutter
9 x 100 (agility paddles/stroke maker paddles/no paddles) increasing tempo trainer x5 each set of three
400 IM
100 easy
3400 yards
Thursday Jan.3: Swam about an hour, did the following:
(note: left shoulder was bugging me a bit, did mostly kick with some fin work)
1000 free
8 x 150 (first 50 rotate IM order, second 100 kick) with same time vertical kick in btwn
200 easy
3200 yards
Friday Jan.4: Swam about an hour, did the following:
400IM, 200 agility paddles, 200 swim fulcrum, 200 coconut paddles
4 x 500 with tempo trainer @ 8:30, speeded up tempo trainer x5 each 500 (this resulted in each 500 getting roughly 15 seconds faster than the one before)
4 x 100 kick alternate KOB/vertical kick in bwtn
3400 yards
This last practice of the week I feel really good about. I really like training with the tempo trainer-I think it helps me hold pace and stay more focused when swimming alone.
I think this was my most successful training week since I got started again, I'm looking forward to next week!
Sunday Dec 30th: Swam about an hour, did the following:
500 Free/500 back
10 x 100 kick alternate 100 KOB/same time vertical kick
10 x 50 alternate fly/back
10 x 50 alternate agility paddles/stroke maker paddles
200 easy
3200 yards
Monday Dec. 31st: Swam about an hour, did the following:
1000 free
10 x 100 kick alternate DOB/vertical flutter
3 x 400 IM
200 easy
3400 yards
Tuesday Jan. 1: Swam about an hour, did the following:
1000 free
10 x 100 kick alternate DOB/vertical flutter
9 x 100 (agility paddles/stroke maker paddles/no paddles) increasing tempo trainer x5 each set of three
400 IM
100 easy
3400 yards
Thursday Jan.3: Swam about an hour, did the following:
(note: left shoulder was bugging me a bit, did mostly kick with some fin work)
1000 free
8 x 150 (first 50 rotate IM order, second 100 kick) with same time vertical kick in btwn
200 easy
3200 yards
Friday Jan.4: Swam about an hour, did the following:
400IM, 200 agility paddles, 200 swim fulcrum, 200 coconut paddles
4 x 500 with tempo trainer @ 8:30, speeded up tempo trainer x5 each 500 (this resulted in each 500 getting roughly 15 seconds faster than the one before)
4 x 100 kick alternate KOB/vertical kick in bwtn
3400 yards
This last practice of the week I feel really good about. I really like training with the tempo trainer-I think it helps me hold pace and stay more focused when swimming alone.
I think this was my most successful training week since I got started again, I'm looking forward to next week!
Tuesday, December 25, 2012
Tis the season...
Well....as things go at this time of year...its been a hectic blur the past few weeks.
December 3-12th I was not able to swim due to medical reasons....
December 13th: I only had enough time to get in a mile straight swim.
December 14th: Tried out my new Finis tempo trainer out and I swam 2500 yards increasing the tempo each 500 alternating free and back every 500. I really enjoyed the Tempo trainer.
December 16th: Swam 2000 yards, first 1000 warm up, then 10 x 100 free with tempo trainer set to 90.
December 21st: Swam 2000 yards, first 1000 warm up with free and back, 10 x 100 IM, then 5 minutes of vertical kick.
I traveled out of state for Christmas and as it usually goes, I've eaten way too many sweets and I've been way too lazy. And although I had every intention of swimming while I was at my parents house...it appears that although I brought home all my other swim gear, I forgot my swim suit. So, tomorrow I'm going to see if I can luck out and find a store here that sells suits, but if that fails, I brought my cross country skis and this will be a week of cross training.
Merry Christmas...and next week its time to get my workout schedule back to normal, but until then...I'm enjoying time home with my family!
December 3-12th I was not able to swim due to medical reasons....
December 13th: I only had enough time to get in a mile straight swim.
December 14th: Tried out my new Finis tempo trainer out and I swam 2500 yards increasing the tempo each 500 alternating free and back every 500. I really enjoyed the Tempo trainer.
December 16th: Swam 2000 yards, first 1000 warm up, then 10 x 100 free with tempo trainer set to 90.
December 21st: Swam 2000 yards, first 1000 warm up with free and back, 10 x 100 IM, then 5 minutes of vertical kick.
I traveled out of state for Christmas and as it usually goes, I've eaten way too many sweets and I've been way too lazy. And although I had every intention of swimming while I was at my parents house...it appears that although I brought home all my other swim gear, I forgot my swim suit. So, tomorrow I'm going to see if I can luck out and find a store here that sells suits, but if that fails, I brought my cross country skis and this will be a week of cross training.
Monday, December 3, 2012
Kick, kick, kick (accidentally published out of order-swim from 11-26-12))
Well this comes as no surprise to anyone who has seen me swim before.....particularly my parents who have watched from the beginning)...I don't kick much. I've been told this throughout my swimming career, but I've rested in the reply "I'm a distance swimmer, I don't need to kick."
Well, at USMS High Performance Camp this year, one of the main critiques of my stroke was my lack of kick (even for a distance swimmer). And Coach is encouraging me to add more kick sets (particularly vertical kick sets) in order to reach my goal of completing my swim in 2013 without the ole wetsuit.
So, we are officially starting the training today. I don't have a date selected yet, but it will be sometime in August. So at approximately 9 months out, my goals this week are to swim 4 times this week for an hour and a half each session, with 2 VASA training sessions, cut down on my candy consumption and start practicing eating "real" food before and during workout.
Today I got up at 4:30, hit the snooze for 10 minutes and was in the pool by 5:03. My breakfast this morning was a banana, which was insufficient as I was hungry ten minutes into the workout. Here's what I did:
1000 warm up
200 back stroke
8 x 100 kick @ 2:20 (every other "100" was a vertical kick for the entire interval)
5 x 100 IM @ 2:00
5 x 200 @ 3:30 with Finis Agility Paddles
200 IM, 100 scull Cool Down
Total: 3800 yards
The vertical kicks were hard, I tried to keep my hands above the water the whole time so as not to be "cheating." I was in for about an hour and twenty minutes. I felt pretty good in the water, I was focusing on 3/4 catch up and trying to shorten my breaths on freestyle. I threw in IM today because I was feeling a bit stiff and other strokes usually help me feel more loosened up in the water.
Wishin I had time for a nap today! :)
~Emily
Well, at USMS High Performance Camp this year, one of the main critiques of my stroke was my lack of kick (even for a distance swimmer). And Coach is encouraging me to add more kick sets (particularly vertical kick sets) in order to reach my goal of completing my swim in 2013 without the ole wetsuit.
So, we are officially starting the training today. I don't have a date selected yet, but it will be sometime in August. So at approximately 9 months out, my goals this week are to swim 4 times this week for an hour and a half each session, with 2 VASA training sessions, cut down on my candy consumption and start practicing eating "real" food before and during workout.
Today I got up at 4:30, hit the snooze for 10 minutes and was in the pool by 5:03. My breakfast this morning was a banana, which was insufficient as I was hungry ten minutes into the workout. Here's what I did:
1000 warm up
200 back stroke
8 x 100 kick @ 2:20 (every other "100" was a vertical kick for the entire interval)
5 x 100 IM @ 2:00
5 x 200 @ 3:30 with Finis Agility Paddles
200 IM, 100 scull Cool Down
Total: 3800 yards
The vertical kicks were hard, I tried to keep my hands above the water the whole time so as not to be "cheating." I was in for about an hour and twenty minutes. I felt pretty good in the water, I was focusing on 3/4 catch up and trying to shorten my breaths on freestyle. I threw in IM today because I was feeling a bit stiff and other strokes usually help me feel more loosened up in the water.
Wishin I had time for a nap today! :)
~Emily
Playing catch up!
Got a little behind! Was in Billings Wednesday, Thursday and Friday of last week for a work conference. Had the intent of swimming twice while away, however, I only got in one swim on Thursday morning. Here's what I did:
1000 warm up
4 x 200 kick with fins (there was no deep end at the pool so I was unable to do vertical kicks)
10 x 100 rotating gear (agility paddles, stroke maker paddles, "coconut" paddles, fulcrums and reg swim)
200 easy
Total 3000 yards
I woke up Friday with the intention of swimming, but my sinuses hurt so bad that I decided against it.
My sinus pain has turned into an ear infection...blah.
I did swim Sunday (with wax in my infected ear) and I did my favorite set:
100 free
400 reverse IM
1000 free w/ 1 min rest
2 x 500 swim w/30 sec rest (used paddles)
5 x 200 w/15 sec rest (did evens backstroke)
10 x 100 kick (every other was vertical kick)
400 cool down
Total: 4900 yards
I did not swim this morning, as my ear has worsened to the point where it hurts to open my mouth. I will do VASA this evening though.
Happy Monday!
~Emily
1000 warm up
4 x 200 kick with fins (there was no deep end at the pool so I was unable to do vertical kicks)
10 x 100 rotating gear (agility paddles, stroke maker paddles, "coconut" paddles, fulcrums and reg swim)
200 easy
Total 3000 yards
I woke up Friday with the intention of swimming, but my sinuses hurt so bad that I decided against it.
My sinus pain has turned into an ear infection...blah.
I did swim Sunday (with wax in my infected ear) and I did my favorite set:
100 free
400 reverse IM
1000 free w/ 1 min rest
2 x 500 swim w/30 sec rest (used paddles)
5 x 200 w/15 sec rest (did evens backstroke)
10 x 100 kick (every other was vertical kick)
400 cool down
Total: 4900 yards
I did not swim this morning, as my ear has worsened to the point where it hurts to open my mouth. I will do VASA this evening though.
Happy Monday!
~Emily
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