Long Swim Sunday

Today was a strange day....woke up to snow on the ground, went and swam at 7:30 and left the pool by 10:30 to a sunny day with most the snow melted.

Here's what I did:

WU: 200 swim
        300 drill
        6 x 50 desc
MS: 1650 @ B
         5 x 50 BK/BR
         800 @ B
         5 x 50 kick
         400 @ B
         5 x 50 kick

          2 x (500 B + 5
                (5 x 100 @ B + 5
                (10 x 50 (1-4 FAST, 5 easy, repeat)
CD: 6 x 50 K with fins
        300 choice

Total: 8000 yards

My swim felt great-8000 yards is feeling short to me now.  :) The rest of my day was spent at Naughty Puppy Class with Mason and cleaning the house....busy week ahead.

Race Week followed by R & R

My favorite time is the week following a race.  I love races/events because they are benchmarks, report cards and progress reports.  Even races that don't go as well as I hoped seem to enable me to re-focus my training.

This past weekend (April 6-7) was our State masters meet.   Now besides the fact that I was swimming in the meet, I was also the event director as our team hosted the meet.  It was a ton of work, but the payoff was great.  The event ran smoothly and it was a great fundraiser for our team.

So my last post left off at April 1st....so here's from that point on(I took all last week off from lifting, so it was just swimming):

Tuesday April 2nd
Off

Wednesday April 3rd 
3,000 yards (1000 free, 400IM, 10 x 100 @ 1:30, 4 x 100 K, 200 easy)

Thursday April 4th
Off

Friday April 5th 
easy 1000 mixed strokes

Saturday April 6th
1000 WU
Race 1: 1650
Race 2: 400IM
Race 3: 200FR
Race 4: 500 FR (set new MT record for 30-34 age group)
Race 5: 200 FR relay

Total with WU/CD approximately 5,000 yards

Sunday April 7th
1000 WU
Race 1: 1000 (set new MT record for 30-34 age group)...and my cap fell off :)
Race 2: 200 Medley Relay
Race 3: 400 FR Relay

Total with WU/CD approximately 3000 yards

Monday April 8th 
only evening lifting

Tuesday April 9th 
only evening lifting

Wednesday April 10th 
OFF

Thursday April 11th 
WU: 300 swim 200 drill
MS: 4 x 100 IM
       6 x 150 (rotate 25 stroke fast)
       8 x 50 Kick
CD: 300 easy

2500 yards

Friday April 12th 
OFF

Saturday April 13th 
Short am swim: 500 yards, 15 min vertical kick

I'm planning on a nice long swim tomorrow.  Indoors of course, since its snowing here (right as I was about to try for my first outdoor swim of the season we have this crazy spring blizzard hit!)

I've got two big events right around the corner, USMS Spring Nationals in Indianapolis and USMS 10K Nationals in Las Vegas.  This next month is going to go by pretty fast!

I'm hoping within the next week to have some cool announcements to make related to my big summer swim!  Stay tuned!

~Emily

Things I Get Behind on....

It's been a great past few weeks of training.  I've been working hard, feeling sore and getting stronger.  But as it goes, the better I am with my training, the more I fall behind on things like laundry.....and blogging!  Sorry its been so long....here's what you missed:

Wednesday March 20th 
AM: Swim
WU: 300 swim
         4 x 200 IM
MS: 4 x 300 alt swim/pull
        200BK
         4 x 100 @ 1:20
CD: 300 easy
Total: 3200 yards

PM: Strength training arms

Thursday March 21st
AM: Off
PM: Strength training legs

Friday March 22nd 
AM: Swim
WU: 300 swim
         4 x 50 kick w/fins
        3 x 100 50 rotating kick w/fins/50 free w/fins
        200 easy choice
MS: 12 x 200 swim
CD:   200 easy
          200 IM
          100 scull
Total: 3900

PM: Off

Saturday March 23rd
Whole day OFF

Sunday March 24th 
AM: Swim
WU: 400 swim
         200IM
         6 x 50 DA-BK/2K 1P BR
MS: 4 x 100 @ 1:30 build
         2 x 500 @ 7:30
         3 x 150 BK/BR/BK
          3 x 100 @ 1:25
          2 x 500 @ 7:10
         4 x 125 (25FLY/100BK)
        2 x 100 @ 1:15
         2 x 500 @ 6:40 with paddles
        3 x 100 BK w/fins
       1 x 100 @ 1:10
       2 x 500 with fins @ 6:15
        2 x 75 BK/BR/BK
CD: 300 easy choice
           6 x 50 kick
          100 scull
Total: 8000

PM: OFF

Monday March 25th 
AM: Off
PM: Strength training arms

Tuesday March 26th 
AM: Swim
WU: 400 RIM
        6 x 100 kick w/fins
MS: 4 x 125 (100FLY/25 BK fast)
       300 easy free
        4 x 125 (75 FLY/50BK)
        300 easy free
CD: 300 swim/scull
Total 2900

PM: Strength training legs

Wednesday March 27th 
WHOLE DAY OFF

Thursday March 28th 
AM: Swim
WU: 200 easy choice
         2 x 300 @ :10 rest drill
MS: 4 x 75 @ :10 rest (K/Dr/S)
        6 x 100
        4 x 75 (K/Dr/s)
        6 x 100
         4 x 75 (K/dr/s)
        6 x 100
CD: 200 easy
        200 kick
       100 scull
Total: 4000

PM: Strength training legs

Friday March 29th 
AM: Swim
WU: 200 swim
         500(100k/100dr/100k/100dr/100s)
         4 x 50 desc
MS: 500-100-400-200-300
       10 x 100 @ B
       200 k w/fins
       8 x 100 @ B +5
       200k w/fins
        6 x 100 @ B +5
       300-200-400-100-500
        4 x 100 @ B + 5

          10 x 50 @ :10 kick w/fins
      100 easy
CD: 4 x 50 FR/BK
       100 easy choice
Total: 8000

Saturday MArch 30th 
Whole Day Off

Sunday MArch 31st 
Happy Easter Whole Day Off

Monday April 1st 
AM: Swim
WU: 500 swim
        300 kick
         4 x 50 build
MS: 6 x 200 alt FR/IM
         100 DA BK
         4 x 100 K w/fins
CD: 300 easy
Total 3000

PM: OFF

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!