Mixing it up this year

Decided to do more fly than free in the workout due to shoulder issues caused by muscle tightness.

500 free
500 free kick w/zoomers
600 free w/paddles & bouy
400 IM
2x200@5:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
300 free kick w/zoomers
300 free w/snorkle

Total 3000 meters

I was so sore on Freestyle that I needed a change.

500 free
500 free kick w/zoomers
3x400@9:00 IM went 7:15, 7:03, 6:56 fly felt really good
500 free kick w/zoomers
300 free w/snorkle EZ

Total 3000 yards

Ok the soreness is starting to hit me now. ll of my joints and muscles seem to be needing some rest. I try to rest but...

500 free
500 free kick w/zoomers
200 fly scull drill w/zoomers & snorkle
200 fly torque drill w/zoomers & snorkle
8x25@:45 shooters w/zoomers
10x50@1:00 free kick w/zoomers
5x100@1:45 free w/paddles & bouy went 1:30, 1:28, 1:26, 1:27, 1:26
200 free EZ

Total 2800 yards

Today was an easy day.

500 free
500 free kick w/fins
10x100@1:45 free w/bouy
500 free kick w/fins fast
500 free w/snorkel

Total 3000 yards

The official sluggard is here. I just could not move today. I did manage 1 really good fly sprint and my breast stroke felt better but free and back were just lazy.

500 free
500 free kick w/zoomers
4x50@1:00 back went 50, 51, 51, 52
4x50@1:15 breast went 57, 59, 57, 57
500 free w/snorkle
4x50 from block first two 15m sprints the EZ free the second 2 25y sprints/25 EZ free alt fly/free for the sprint part
100 free EZ

Total 2200 yards

Once again I didn't intend to get faster in my set just maintain. But there is something about swimming smooth and strong.

500 free
500 free kick w/zoomers
10x100@2:00 free w/bouy went 1:31, 1:28, 1:27, 1:26, 1:26, 1:25, 1:25, 1:24, 1:24, 1:22 I couldn't help myself
200 breast kick to work on my left knee
200 free kick
200 free EZ
2x50 from block 15m free sprint

Total 2700 yards

Now I am feeling like I should in the water. I was starting to get nervous that maybe I had not started my taper soon enough. My left knee and both elbows are stiff and sore too. Shoulders feel good though.

On the home front my husband has just come down with shingles. Feeling guilty we will be leaving him by him self for 4 days while the kids join me in Maryland for some educational play time.

Now it is time to roll on the foam roller.

500 free
500 free kick w/zoomers
12x50@1:15 alt fl/bk, bk/br, br/fr work the transitions
400 free w/snorkle & bouy
4x50 from block 15m sprints odds fly evens free
200 free kick w/zoomers
100 free EZ

Total 2500 yards

Once I loosened up I was not doing to badly for workout. My only issue was in my sprints, the first free felt great but the first fly felt horrid. The second free felt ok but the second fly felt great. The only thing I really noticed that even though the stroke felt great I had to push harder than normal.

500 free long and loose averaged 1:32's per 100
500 free kick w/zoomers
10x50@1:00 free w/bouy went 42, 42, 42, 41, 41, 41, 40, 40, 40, 41
500 free w/snorkle
500 free kick w/zoomers
100 free
4x50 from block as 25 sprint/25 EZ free odd sprints free, even sprints fly
200 free EZ

Total 3000 yards

Still dealing with being sore even without using paddles this week which is a strech for me. Workout was long course today but I tried not to push too much except on the sprints.

500 free long and loose still felt powerful here
500 free kick w/zoomers
5x100@2:00 free as 35m EZ/30m ASAP/35m EZ had a hard time switching to fast but once I hit the wall the last 15m of the sprint was good
200 back
300 back kick w/zoomers my thighs did burn some on this so I may have pushed too much here
5x100@2:00 free w/snorkle EZ
50 free kick
50 breast kick

Total 2600 meters

Today was an easy day with only 4 short 25 sprints all fly. The first and last one felt horrid, like my rhythm was off and I was swimming flat, but the middle two felt great. The infection in my jaw is still an issue the pain is gone but it itches now, just continuing my antibiotics and hoping it will be good by next week.

I do have to say my warmup felt good and strong and based on my garmin it said I was holding 1:35's for warmup this is a little fast.

500 free
500 free kick w/zoomers
200 fly scull drill w/zoomers & snorkle
200 angel arm fly drill w/snorkle
200 1 arm fly alt by 50 rt/lt w/zoomers
200 fly kick streamline w/zoomers felt flat on this too
4x50 from block as 25 fly sprint/25 easy free
300 free EZ
200 kick alt by 50 free/breast

Total 2500 Yards

I don't know where all the non swimmers are coming from but they are starting to get in the way. I hope they don't keep hogging the lane space. I don't want to go back to the big practice because they don't kick more than a 100 per week if even that when I am doing 500-1000 per day since my kick stinks so bad.

Today I felt sore, I guess I am not used to doing sprints even just a few. Still doing a few easier pace sets too.

500 free
500 free kick w/zoomers
10x50@1:00 free w/bouy held 42's
8x25@:45 dolphin shooters w/zoomers
4x50 from block as 25 sprint/25 easy free odd sprints fly/even sprints free
100 EZ
5x100 drills w/zoomers & snorkle #1 kick streamline #2 catch #3 catch up at hips #4 kick arms at side #5 swim
300 free kick w/zoomers
200 free EZ

Total 3000 yards

Last night I started having trouble with one of my gum getting inflamed, nothing a little amoxicillan couldn't fix. Thank goodness this gives me 2 weeks to get rid of it.

As for swim today felt good overall. Strokes felt smooth but I needed to go easier than yesterday. Need my rest.

I really miss long course, I knew my pace but it has been so long for short course I have nothing to judge by. The only thing I like better short course is sprints.

500 free
500 free kick w/zoomers
5x100@2:00 IM went 1:45, 1:45, 1:43, 1:40, 1:39
300 kick alt free/breast by 50
4x50 from block 25 sprint/25 easy free the odd sprints free even sprints fly
5x100@2:00 free w/snorkle went 1:40, 1:40, 1:39, 1:35, 1:32 used a kick on the first 2 but then just pulled the last 3 and went much faster
100 free EZ

Total 2600 yards

I had to say goodby to my paddles and just focus on distance per stroke and some speed. Overall I felt good. My left knee is hurting some but only on pushoffs not on breaststroke kick which is weird. It is a little swollen so I will ice it and do some muscle stim on it. Same with my elbows.

My sprints felt good and my distance felt even better.

Now that I am back in a short course pool this is hard to see if I am were I need to be on pace. I wish we could be long course for at least this week.

600 free
500 free kick w/zoomers
5x100@1:45 free went 1:29, 1:30, 1:28, 1:26, 1:22 unintentional descend just focused on getting a good pull
5x100@2:00 free w/snorkle maintain 6 beat kick went 1:40, 1:39. 1:32, 1:30, 1:27 another unitentional descend set
500 free kick
4x50 from block as 25 sprints/25 easy free the odd sprints free even sprints fly
200 free EZ

Total 3000 yards

One last distance workout before taper begins. Tomorrow I start back to short course workouts, YUCK!!!!

500 free
500 free kick w/zoomers
3x200@3:30 free w/paddles & bouy went 3:02, 2:58, 2:54
4x100@2:00 free w/snorkle maintain 6 beat kick held 1:48's
3x200@3:30 free w/paddles & bouy went 3:02, 3:00, 3:00
400 free w/snorkle maintain 6 beat kick EZ

Total 3000 meters

Did some breaststroke work today along with a few sprints. My knee held up better than expected on the breast kick. Sprinting felt really good today. Shoulders are still somewhat sore from the distance work I have been doing lately.

500 free
500 free kick w/zoomers
5x100@1:40 free w/paddles & bouy held 1:32's
300 accordian drill w/br fins & snorkle
4x50@1:15 breast pull w/zoomers
4x100 from block as 25 sprint/75 easy free odds free evens fly
100 free EZ

Total 2500 meters

Focused on Backstroke today. My kick is still week but did fairly good in my pacing for the 200. My sprints felt good at the end.

500 free
500 free kick w/zoomers moderate speed

5x100@1:45 free w/paddles & bouy held 1:32's
5x100@2 back w/paddles went 1:48, 1:49, 1:48, 1:48, 1:45
600 back kick w/zoomers alternate by 50 streamline/fashion model/arms perpendicular/partial recovery
4x100 from dive 25 meter sprint/75 EZ free odd sprints free even sprints fly

Total 3000 meters

I was going to do an IM day but my back muscles were seriously tightening up while I was swimming my warmup so I changed it to a butterfly day.

500 free
500 free kick w/zoomers
5x200@5 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers went 3:55, 3:49, 3:44, 3:33, 3:28
500 free kick w/zoomers FAST
500 free w/snorkle concentrate on pull while maintaining 6 beat kick

Total 3000 meters

States are over and I am back to the pool. A great hard workout this morning.

500 free
500 free kick w/zoomers

3x300@5 free w/paddles & bouy went 4:37, 4:34, 4:30
1 minute rest
600 free w/paddles & bouy went 9:37
1 minute rest
2x3@5 free w/paddles & bouy went 4:37, 4:39

200 free kick w/zoomers
200 free EZ

Total 3500 meters

Had to do a hard one today just because I don't know when I will get in the water over the next few days. Traveling to Atlanta for Age Group States.

500 free
500 free kick w/zoomers

1500 free w/paddles & bouy was about 12:28 at the 800 and 23:13 for a final time my best times in the last 2 nationals were 23:48 and 23:49 so I am on track for Nationals. Swimming with paddles & bouy is usually very close to what I will do in a meet without them.

500 free kick w/zoomers
500 free w/snorkle

Total 3500 meters

This was my recovery day today.

500 free
500 free kick w/zoomers

4 times thru IM order
4x50@1:10 for fl, bk, & br @1:00 for fr
30 sec rest

200 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
300 free kick w/zoomers
2x100 from block as 15m sprint then easy free #1 fly, #2 free

Total 2500 meters