Hammering it out

Had a tough time with my left arm today but still plodded thru the motions of a workout. The 25 fly's were a bit painful but I managed to hold 20's. I know that is not fast but for today it was a tough effort.

500 free
500 free kick w/zoomers at moderate pace

8x25@:45 shooters w/zoomers
200 free EZ
8x25@:45 fly w/zoomers
200 free EZ
8x25@:45 breast pull w/zoomers
200 free EZ

200 free w/snorkle maintain a 6 beat kick or better
50 kick w/snorkle as 25 free/25 breast
200 free w/snorkle maintain a 6 beat kick or better
50 kick w/snorkle as 25 free/25 breast

Total 2700 yards

Sunday and Monday nights I only got 4 hours sleep just naturally waking at 2am. Last night I just never fell asleep. I don't feel tired, atleast not at the moment. This may be contributing to my muscles not recovering well. MASSAGE TIME!!
I will try to schedule one this week.

500 free
500 free kick w/zoomers
10x50@1:00 back went 54, 52, 51, 50, 50, 50, 50, 51, 49, 47 a good solid set
5x100@1:45 w/paddles back to free 4bk, 3bk/1fr, 2bk/2fr, 1bk/3fr, 4fr
4x50 from block good breakouts, my lower back hurt on these so it was hard getting off the block
300 various stroke drills w/snorkle
100 free
100 breast kick testing my left knee after it popped last night.

Total 2700 yards

Today I was just sluggish, having trouble sleeping again so after 2 hours just laying in the bed it was time to go to swim practice.

500 Free every 4th lap streamline kick on back
500 free kick w/zoomers every 3rd lap fast

Monofin Play Day
8x25@:05RI fly scull w/monofin & snorkle
8x25@:05RI torque drill w/snorkle & strapless paddles & left the monofin on just didn;t use it
8x25@1:00 fly sprint w/monofin went 17, 16, 16, 15, 15, 15, 15, 15 this really took alot out of me the first 3 I had a problem with my rhythm the last 5 were fantastic for me and left me huffing and puffing
200 fly kick on back w/monofin
200 1 arm fly drill alternate arms each lap

500 Free every 4th lap kick streamline w/snorkle maintain a 6 beat kick

Total 2500 yards

Felt fairly good today. I have a meet in two weeks and I need to get my distance swims stronger and my sprints will be what they are. my main set I did not feel was as fast as I wanted but then again I did not have the big paddles on. I will only use the strapless paddles this week and next so that I don't work the shoulders too much.

I also need a massage some time soon.

500 free
500 Free kick w/zoomers every 3rd 25 fast
5x200@3:00 Free w/strapless paddles & bouy went 2:57, 2:52, 2:48, 2:46, 2:44
8x25@:45 shooters w/zoomers
8x25@:45 12.5m sprint/12.5m easy
100 Back
200 Free w/snorkle hold 6 beat kick
100 Back
200 Free w/snorkle hold 6 beat kick

Total 3000 yards

I didn't push much today for obvious reasons. Yes I did do some of that evil breaststroke too.

500 free every 4th lap drill
500 free kick w/zoomers every 3rd fast
500 free pull w/paddles, bouy, & snorkel
10x50@1:10 breast pull w/zoomers held 48's
500 breast kick
8x25@:45 breast
100 breast scull w/snorkel
100 fly scull w/snorkel
100 back EZ

Total 3000 yards

Today was long course and I had to share with 2 really fast guys from the SCAD swim team. We worked well together and I made sure to stay out of their way and not jump ahead of them like some of our slower lap swimmers have a tendancy to do.

500 Free
500 Free kick w/zoomers moderate pace
500 Free pull w/paddles & bouy

10x50@:10RI free w/snorkle as 15m kick/20m swim/15m kick trying to keep strong kick with the arms. for some reason my kick slows down when the arms come in to play, it is like I can't coordinate them. Hence the reason for this set.
4x50@:15RI fly
2x200@:30RI fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
400 free EZ

Total 3000 meters

Just felt like seeing if I could get my backstroke going today so I did.

500 free every 4th lap back kick
500 free kick w/zoomers every 3rd lap fast

10x100@1:45 w/paddles odds back/evens free went 1:35, 1:30, 1:34, 1:29, 1:32, 1:26, 1:31, 1:25, 1:29, no time had to back off since my heart rate popped up to 210 but don't worry when I finished is came back down to 110.

300 free EZ

4x50 from block good breakout AFAP 20 yards

Total 2500 yards

Yes today was Breaststroke day for me and it felt good. I may just have to do it again.

500 free every 4th lap streamline kick on back
500 free kick w/zoomers every 3rd lap fast

10x50@1:00 breast pull w/zoomers held :50's on #1-6 but on 7-10 I dropped to :48's felt good
8x25 accordian drill w/snorkle
300 breast kick
300 free w/snorkle every 3rd lap breast scull drill
8x25@:45 breast held 25's not quite there yet my legs are still not strong enough
300 free w/snorkle EZ

Total 2800 yards

Not a bad workout for my sore shoulders, managed to hold my pace on each section.

500 free every 3rd lap 1 arm fly
500 free kick w/zoomers every 3rd lap fast

36x50@:55 free #1-12 w/strapless paddles & bouy holding :42-43, #13-24 long and loose holding :44-45, #25-36 strong holding :42-43

200 EASY free w/snorkle as 25 kick/25 swim/25 catchup drill at the hips/25 swim repeat

Total 3000 yards

The shallow end of the pool was cool but the deep end was hot. Just an easy swim today.

500 free
400 free pull w/paddles & bouy
300 alt 50 free/50 back
200 kick w/zoomers
100 pull breast w/zoomers

2x100 free 1 paddle & 1 fin opposite sides
200 breast kick
2x100 back kick w/zoomers #2 arms perpendicular
200 free
8x25@1:00 fly w/zoomers

Total 2500 yards

This morning it took a little more time to warm up but once my back loosened up I felt much better

500 free
500 free kick w/zoomers every 3rd lap fast
10x100@1:30 free w/paddles & bouy went 1:22, 1:22, 1:23, 1:21, 1:22, 1:22, 1:21, 1:21 1:21, 1:19
4x25 shooters w/monofin
100 dolphin kick on back w/monofin
4x25 1 arm fly w/monofin
4x25 fast fly w/monofin
100 free easy

Total 2500 yards

Today's workout I had company a young swimmer. We managed ok.

500 free
500 free kick w/zoomers
500 free pull w/paddles & bouy & snorkel
4x50 as 25 fly kick out 25 swim w/fins
200 fly kick w/fins
200 back kick w/fins
4x50 as 15m kick 30m swim 15m kick
200 ez

Today 2500 meters

Overall I still feel sluggish. My foam roller is my life saver and has been helping to resolve the shoulder issues. Now I am on to the nutrition part. I need to loose about 25 pounds and am trying to get serious about it. I realize my strength may not be there during the rest of this winter season. If I can get rid of this weight then I can get back some of my speed.

So I sacrifice caleries and put in all kinds of workouts.

500 free every 4th lap back
500 free kick w/zoomers

5x100@1:30 w/paddles as 50 free/50 back went 1:24, 1:27, 1:27, 1:27, 1:29

8x25@:45 fly w/kickboard as a bouy
200 fly kick on back w/monofin
8x25@:45 FAST fly w/monofin held :15

500 free w/snorkle alternate 100 swim/100 catchup drill at the hips

Total 2600 yards

Thank you foam roller for all your help with my knots! Still kept the workout more drill than swim.

500 free
500 free kick w/zoomers every 3rd 25 FAST

8x25@:45 breast pull w/zoomers
200 breast kick

8x100@1:30 free w/strapless paddles & bouy held 1:23's

4x25@:05RI accordian drill w/snorkle
4x25@:05RI breast
4x25@:05RI scull drill w/snorkle alt frontward and backward

500 w/snorkle Easy

Totday 3000 yards

My back was severely locked up this morning, so much so that I was having a hard time even doing a flip turn let alone dolphin kicking off of it. Because of this I just pushed thru it with some nice easy kick sets anyway. With my shoulders being as bad as they have been it was a choice of which area I was going to train, I was there, ready to swim so no excuses.

500 free every 4th lap drill
500 free kick alt 100 easy/100 moderate

8x25@:45 fly w/zoomers this was to loosen the back specifically
200 fly skull drill w/zoomers & snorkle (this is the set my lower back finally loosened up on )
200 free kick w/zoomers & snorkle
200 fly kick w/zoomers on back
200 breast kick
200 free swim w/strapless paddles & snorkle maintain a 6 beat kick

100 breast skull drill w/snorkle
100 fast free kick w/snorkle
300 free easy (on the last 100 of this I felt something pull on the right side of my neck, good thing I have the Compex stim for after workout)

total 2700 yards

I learned that NyQuil makes it hard to swim fast the next day. I have been taking it for about a week since my sinuses started acting up. My 500 Free on Saturday was pathetic barely broke 7 minutes with a 6:59 and my 200 back was a 3:00 swim. Granted I have stayed away from back due to my elbow causing problems but with the addition of shoulder issues last week fly was hard too.

My 100 back was a 1:24 not good either but I was ok with it. Before the 400 IM I felt like I wanted to throw up, my heart rate was still high up over 100 and I was just telling myself get thru the fly... I did and it actually was not that bad a swim. I was expecting a 7 minute swim but went 6:24 and I actually had something left in the tank to split a 1:21 on the free.

time to resolve all these shoulder issues with my Compex unit and a good deep tissue massage.

Today was an easy day of sorts and everything still hurts.

500 free
500 free kick w/zoomers every 4th lap fly kick

5x200@3:15 free w/paddles & bouy descend to moderately fast went 3:01, 2:55, 2:52, 2:48, 2:43

10x100@:15RI drills/kicks #1-5 w/zoomers & snorkle #6-10 w/zoomers

Total 3000 yards

I had a good day today. Lost 2 pounds!!!! Still nursing my shoulders and tried to do an easy day.

500 free
500 free kick w/zoomers

10x50@1:00 Free w/one paddle & fin #1-5 rt paddle/lt zoomer #6-10 lt paddle/rt zoomer

500 back kick w/zoomers drills alternate streamline kick, fashion model kick, and the dreaded arms perpendicular

2x100@2:00 back went 1:48, 1:42
100 back drils
100 back fast went 1:36
100 back EZ

500 free w/snorkle every 3rd lap drill alternate accordian and torque drills

Total 3000 yards

Yes the distance Queen is back and I managed to get thru this one despite showing up late, because I had to get gas.

Last night I had to do 25 minutes on the spin bike just to be able to have a light snack for dinner. I had used up all my calories. What is funny is I weighed myself before and after. How do you gain weight while riding? I gained a pound.

500 free every 4th lap kick on back
400 IM as fly drill, back pull, breast kick, free swim
500 free kick w/zoomers every 3rd 25 moderately fast
100 back

33x50@:50 free #1-12 pull w/strapless paddles & bouy #13-33 swim #1-12 held :42's #13-33 held :45's
50 back EZ
100 Free

Total 3300 yards

Tried some fly today and it was not pretty. I just need to get thru it and the breast kick with my left knee acting up. Getting old stinks.

500 free every 4th lap drill
500 free kick w/zoomers as 25 slow/25 mod/25 fast

8x25@:45 fly 1 arm drill w/zoomers
8x25@:45 fly w/zoomers
3x200 free w/strapless paddles and 6 beat kick
4x50 from dive good breakouts
200 breast kick testing the knee
100 back
100 free

Total 2600 yards

Saturday I started doing some spin bike riding with 30 minutes saturday and 30 on sunday. Last night I only got 20 minutes in but I have to say it goes by fast with a good movie on. For me it has been Mama Mia, and when they break into song my ride gets faster. I have to increase my workouts since I like to eat and this year my metabolism is going haywire on me. Time to shed these pounds.

Left shoulder is still an issue but it has gotten better. Now I am dealing with a head cold and just before a meet that I normally am healthy for. That won't stop me.

500 free every 4th lap drill
500 free kick moderate w/zoomers every 3rd lap fast

Round-the-clocks (once around the clock at each interval) I would have added 3x50@:40 if I was healthier
12x50@:55 free held :44
6x50@:50 free held :42
4x50@:45 free held :43

200 back
200 free kick w/zoomers
300 free w/strapless paddles keeping a 6 beat kick
200 EZ

Total 3000 yards