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!
Monday, March 18, 2013
Sunday, March 17, 2013
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!
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!
Saturday, March 16, 2013
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:
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!
Monday, February 4, 2013
Last two weeks!
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.
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.
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!
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