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One kid is throwing up with a fever and another has a cold. I'm really hoping I don't succumb since I have a meet on Sunday, but I've got a sore scratchy throat. And I had had a nice run of health .... My husband was working in the home office today, so I still managed to get to the pool for a bit.

550 swim
6 x 50 fly drills on 1:00

30 x 25 UW shooters with MF on :35
#1-10 on stomach
#11-20 fly spin drill
#21-30 on back
50 EZ

8 x 100 on 2:00, backstroke (2 swim, 2 kick, 2 drill, 2 kick)
50 EZ

16 x 25, alternate AFAP/EZ, 2 of each stroke, took as much rest as I needed.
100 EZ

Total: 3000

Dragged myself out of bed to swim with the team this morning. Wish I could've gone yesterday because they are starting LC again on Saturdays. Today:

400 swim
400 kick
2 x 100 (75 drill, 25 scull)
(I skipped a 400 pull)

8 x 50 kick on 1:00, odd fast, evens easy (went 38-39 on the fast ones)
50 EZ

6 x 250, done as:
2 x 250 on 4:10 (200 IM + 50 choice)
2 x 250 free on 3:30
3 x 250 stroke on 4:10 (did backstroke)
100 EZ

15 x 25 on :40 with fins
4 fast underwater shooters, 1 easy (went 12-13 on the fast ones)

200 C/D

Total: 3500

Really busy day. Had less than an hour to swim. Had planned on doing this set of Jonathan's:

16x25 kick with finz, 3 easy/1 fast on :45
200 easy swim
16x25 swim 3 easy 1 fast fly on :30 easy/1:00 fast
200 easy swim
16x25 swim 2 easy 2 fast backstroke on :45 easy/1:15 fast
200 easy swim
16x25 swim 3 easy 1 fast breast on :45 easy/1:15 fast
200 easy swim
16x25 swim with finz 2 easy 2 fast, :30 easy/1:00 fast
200 easy

Needed another 30-40 minutes to get through that. So I did this instead:

600 swim-kick-drill
4 x 75 free on 1:30, 5 dolphin kicks off each turn

10 x 25 kick on :45, alternate fast/easy
10 x 25 fly on :45, alternate fast fly/easy DAB
10 x 25 free on :45, alternate fast/easy
10 x 25 back on :45, alternate fast/easy

100 C/D

Total: 2000

Felt a bit sluggish. Going to try to do Jonathan's set early next week.

Forum posting interfered with my workouts a bit today. lol

5 mile run. Turned my injured ankle just a bit.

45 minutes in the gym

I'm going to knock off all cross training now until after the Sprint Classic.

Was having trouble with my asthma today and wheezing a lot. Had to take more rest than usual and do less lactate work. But, still, got some good work in. In general, I am doing more yardage than last fall-spring.

My SDKs have gone to hell. Didn't focus on them much the last 6 months or so as I swimming LC and then trying to do some more aerobic work. I'm having trouble staying under as a race goes on. Don't know if it's entirely due to lack of practice or also due to worsening bronchitis/asthma flare ups of the last year. Going to practice them more frequently and continue to use the MF to see if I can improve some.

Warm up:

500 swim
5 x 100 one arm fly drill on 2:00

Main set:

4 x 200 dolphin kick on back with MF on 3:00
100 EZ
6 x 25 UW shooters, no fins
100 EZ
5 x 50 AFAP back or fly on 3:30 with fins (went 26.5-27s or so), 50 EZ between each one
100 EZ
6 x 25 UW shooters, no fins (was easier the second time around)
100 EZ
4 x 200 dolphin kick with MF on stomach with board on 3:00
100 EZ

Total: 3850

Hoping to do one of Jonathan's fast 25 sets on Friday. Might only get in 4 swims this weeks, as I'm thinking of weights and a run tomorrow and I still plan to take Saturday off.

600 warm up. As the shoulder was still a touch twingey, I took Tall Paul's advice and had a big kick day.

8 x 100 kick on 1:50 (flutter or dolphin kick on back, no fins no board) (held between 1:30-1:35)
50 EZ
4 x 100 backstroke with fins on 2:00, negative split (went 1:03-1:04.5)
50 EZ
8 x 50 dolphin kick on back with MF on 1:00, #4 and #8 AFAP (Went :24 on #4, was going so fast, I crashed into the wall with my MF. Went :23.5 on #8. It's hard to do a fast flip turn with the MF)
50 EZ
4 x 100 back pace on 1:40 with fins (held 1:07-1:08.5)
50 EZ
8 x 100 flutter kick on back on 1:50 (no fins, no board, but really got bored!)
50 EZ

10 x 25 UW fly spin drill

Total: 3550

Skipped warm down, sat in hot tub. Traded MF stories with a mom who son swims in college. He has several MFs. During one workout, he got sliced by a teammate's MF in the hip/ab area and had to have stitches. Ouch!)

Yesterday was a dead loss! Kids were out of school; spent the day driving around.

This morning:

60 minute spin class
25 minutes of RC/core

Going to swim later today.

Team practice at GMU:

There was a complicated 1600 yard warm up of swim, kick, drills and sculls. I arrived late and did 800. (Don't mean to sound like Ande, lol, but I'm not a fan of quite that much warm up.)

6 x 25 breaststroke widths, going across the pool and taking one breath between lane lines. Fun drill.
1 x 25 breaststroke fast from the blocks
75 easy

4 x 100 IM on 1:50, no arms between flags, essentially hypoxic kicking with good turns
4 x 50 stroke on :55
4 x 100 IM kick with board on 1:50
4 x 50 stroke on :55
4 x 100 IM on 1:50, no arms between flags
50 EZ

6 x 25 fly on :30
odds no breath
evens 1 breath
1 x 25 fast fly from the blocks

practiced starts
200 C/D

Total: 3100

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Yoga with my daughter in the pm. We also did about 20-25 minutes of light weights. We did the Cavic exercise on the stability ball. She said my recovery was too high. lol

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Shoulder's a little twitchy from the fly set the other day. Going to do a Tall Paul pyramid kick set on Tuesday.

I'm pretty sore and tired from training. I haven't had a day off since Sept. 26. Usually I take Saturdays off, but last weekend, a beautiful fall day and the lure of the running trail beguiled me. Really looking forward to taking tomorrow off! And I almost never say that. lol

Today was my scheduled day for doing a fly set to help my 100 fly. I'm trying to take the advice given in the "Training for the 100 Fly" thread. Was deciding between sets given to me by Cream Puff, Jeff Roddin and Greg Shaw. Decided to do Greg Shaw's 10 x 75 fly set. As you can see below, I gave myself a generous interval (as he suggested) to hold form. I used fins because there is no way I can swim that much fly without them without shoulder pain. I did this set in September, but had to alternate fly and one arm fly drill. This time, I did it all fly.

600 warm up
200 fly drills
4 x 25 build

10 x 75 fly on 2:00 with fins (held 49-50)
(probably should have done a 25 easy after each 75 rather than hanging on the wall)

200 EZ

3 x (5 x 50) on 1:00:

#1 backstroke:
1-3 descend
4, AFAP with fins (27-28)
5, EZ DAB
#2 backstroke kick:
1-3 descend
4, AFAP with fins (27-28)
5, EZ DAB
#3 backstroke:
1-3 DPS
4, AFAP with fins (27)
5, EZ DAB
100 easy

Total: 2700

60 minute spin class

I'm having fun with the spinning. Going to try to keep in up 2x a week. Hamstrings not as sore now.

70 minutes in the gym

Did mostly light weights, some core and RC work. I'm obsessed with the double cable free motion machine. One of the trainers at my gym gave me some advice on how to do "push ups" and tricep presses different ways on the machine. (I never do push ups the conventional way.) Did some dead lifts today for the first time since July. Trying to get back to doing a few heavy weights, despite the fact that I generally dislike them intensely. Made myself stretch. I'm usually rather lazy about that.

5 mile run

Mermaid workout:

400 swim
300 IM drill

16 x 25 UW fly spin drill with MF (4 each on stomach, left side, right side, back)

8 x 100 dolphin kick with MF FAST on 2:00 (alternate on back and on stomach with board, held 58-1:00 -- ouch!!)
200 EZ

10 x 50 hypoxic backstroke on 1:00, kick UW 15 meters each length and then cruise backstroke to the wall, took a 50 EZ DAB after 5 50s

100 EZ
50 fly AFAP with fins (26.5 or so ... no digital clock)
100 EZ

Total: 3000

SCY, solo:

750 warm up (swim, kick, drills)

Hypoxic SDK set:

10 x 25 shooters with MF on :35
1 minute rest
10 x 25 UW fly spin drill with MF on :35 (this is one of my fav drills, hadn't done it in awhile)

Main set (one of JMiller's workouts modified)(shoulder a bit sore, swam with fins):

1 x (4 x 100 free + 50 IM on 2:30)
1 x (4 x 100 kick + 50 free on 2:30)
2 x (4 x 50 fly or fly drill on 1:00 + 2 x 100 free on 2:00)
2 x (4 x 50 back on :45 + 2 x 100 kick on 1:30)

100 EZ
50 back AFAP with fins from push (cramped) (:27)
200 C/D

Total: 4300

Entries for the Sprint Classic on October 26 are in:

100 fly
50 fly (gridge with Stevenson)
50 free
25 back
25 breast
25 fly
25 free

I briefly contemplated swimming the 50 back instead of the 100 fly, but didn't want further sprinter abuse. And I need to see if my increased aerobic work and the fly sets I did before the NC meet will aid in piano avoidance.

Oops, skipped Oct 3. I actually did the spin class on the 3rd, not the 2nd. After spinning, I did a quick speed workout that hurt like hell:

700 warm up
200 fly drills
4 x 25 build
8 x 50 on 3:00 AFAP, 50 EZ after each
200 C/D

Total: 2000

60 minute spin class. Hamstrings not as sore as last time.

70 minutes in gym right after doing light weights, core and RC. My left shoulder is a bit sore from shirking my RC exercises the last 10 days or so.

SCY practice with my team:

700 warm up (missed 500)

4 x 100 IM on 1:40
100 kick on 2:00
4 x 100 free pull on 1:20
100 kick on 2:00
4 x 100 stroke on 1:40
100 kick on 2:00
4 x 100 IM on 1:40
100 kick
50 EZ

20 x 25, 3 EZ on :30, 1 AFAP on 1:00
100 EZ

Total: 3350

5 mile run

60 minute spin class. I'm trying out spin classes to get some extra cardio.

Afternoon swim:

600 warm up
5 x (100 single arm fly drill on 1:30, 200 MF dolphin kick with board or on back on 2:45)
50 EZ
2 x (200 back on 3:00, 150 back on 2:30, 100 back on 1:30, 50 back on :45) Swam it with fins.
50 EZ
10 x 50 on 1:00, alternate drill and fast flutter kick with board
200 C/D

Total: 3900

80 minutes at the gym in the morning doing lights weights, core and RC work.

Afternoon swim:

I modified one of SwimStud's fav ladder sets to include more kicking and drills:

600 warm up
200 drill
Main set = 3 x (200 kick, 200 swim, 2 x 100, 4 x 50, 8 x 25, 50 EZ). I did it like this:

#1

200 dolphin kick on back with MF on 3:00 (went 2:20)
200 free smooth on 3:00
2 x 100 dolphin kick with MF with board on 1:30 (went 1:05ish)
4 x 50 single arm fly drill with MF on 1:00
8 x 25 fast flutter kick with board (ouch!)
50 EZ

#2

200 dolphin kick on back with MF on 3:00 (went 2:20)
200 free smooth on 3:00
2 x 100 single arm fly drill on 1:45
4 x 50 IM order (fly-back, back-breast, breast-free, free-fly) on 1:00
8 x 25 fast flutter kick with board (ouch!)
50 EZ

#3

200 dolphin kick on back with MF on 3:00 (went 2:20ish)
200 free smooth on 3:00
2 x 100 kick with board and MF on 1:30 (went 1:05ish)
4 x 50 roll backstroke drill on :50
8 x 25, alternate EZ and AFAP free
50 EZ

200 C/D

Total: 4100

8 mile trail run. Felt fabulous.

I sprained my ankle running down a hill about 4 weeks ago. I'm is is slo-mo recovery.