Mixing it up this year

Woke up during the night with a severe ache in my right bicep. Massaged it and went back to sleep and was fine in the morning.

Warmup
2x500 @ 8:00 Free

5x100 @ 2:00 Back pull with paddles and board
10x25 @ 1:00 Back Kick arms perpendicular
5x100 @ 2:00 Back held 1:40 or better
10x25 @ :45 Free kick
500 @ 10:00 Free every 3rd back with paddles & board
10x50 @ :50 Free held :40's

Total 3500 yards

have not done much backstroke recently so I figured it would be a good day to do it.

Sprint day - that is something I only just learned how to do again. It is hard to get moving when you pace so well.

Warm Up
8x100 @ 1:45 Free every 3rd @ 2:00 1/2 pull 1/2 kick

5x50 @ 1:30 Free SPRINT from a push :36, :36, :35, :35, :36 don't laugh for me this is fast
8x50 @ 1:00 Free every 3rd @ 1:15 1/2 pull 1/2 kick
6x25 @ 1:00 Free SPRINT from a push :16, :16, :15, :15, :15, :15
8x25 @ :45 Free EZ

5x50 @ 1:15 Free Right arm only with paddle
3x100 @ 1:45 Free Pull with paddle and board
5x50 @ 1:15 Free Left arm only with paddle
200 kick

3x200 @ 4:00 Free Descend 3:15, 3:04, 2:41 when I descend a set I descend it in chuncks

warm down
100 EZ

Total 3500 yards

For me these times are good in practice. Shoulders seemed to hold up better today.

Left shoulder acting up but am not going to back down from this challenge.

Warmup
2x[200 @ 3:30 Free
[2x100 @ 1:30 Free
[4x50 @ :50 Free

10x50 @ 1:00 Free 1/2 pull 1/2 kick
10x50 @ :55 Fly with fins
8x25 @ :45 Free kick every 3rd FAST
20x25 @ :40 Fly odds drill evens build
200 Fly kick on back with fins
8x50 @ 1:00 Free every 3rd on :45

Total 3500 yards

Actually my left shoulder held up better than expected. Fly felt long and strong and on the 50's held 40's. When I use fins I try not to rely on them too heavily unless that is the intent of the set.

Felt slow and sluggish, I guess it was all that pie this weekend. The kick sets felt pretty good but swimming was just not there today

5x100 @ 1:40 Free descended as usual from 1:35 to 1:28
500 @ 8:00 Free with paddles and bouy felt slow here 7:10
8x100 @ 1:35 Free held 1:25's
2x500 @ 8:00 Free with paddles and bouy ok on this went 7:00 and 6:48
8x25 @ :45 Free every 3rd Fast went :16 and :17 on the fast ones just could not get moving
500 @ 8:00 Free with paddles and bouy went 6:50
8x25 @ :45 Free Kick every other Fast went :28, :28, :26, :25 on the fast ones
200 free kick every 3rd 25 fast
5x50 @ 1:15 Free Kick 1/2 Fast 1/2 EZ
350 Free EZ

Total of 4500 yards

Swam at the North Myrtle Beach Aquatic Club this time. Got in a good work out despite an 84 degree pool. Needed to work off the Thanksgiving spread.

8x50 @ :55 Free
5x100 @ 1:40 Free
3x200 @ 3:00 Free
4x100 @ 1:30 Free
4x50 @ :45 Free

800 Kick with fins 1/2 free 1/2 fly on back
800 Free with paddles every 3rd 25 Fly
8x25 @ :45 Fly with Fins Fast
5x100 @ 2:00 Fly kick with fins on back
8x25 @ :45 Fly with Fins Fast

400 Free EZ

Real good ab workout with the fly kick on back. Really pushed the kick sets.

Won't be swimming this weekend since the kids want to shop and go to Magic Quest to play. Back to normal on Monday.

My left shoulder has been an issue today but as long as I paid attention to proper form I was ok. But we all slip once in a while back into the old bad habits especially on a sprint OUCH!

Warm Up
20x50 @ :55 Free 5EZ/1 Fast 4EZ/1F 3EZ/1F 2EZ/1F 1EZ/1F on the fast ones went 37, 36, 37, 37, 35

Main Set
25 @ :30 Free FAST went :16
3x100 @ 1:40 Free
50 @ 1:00 Free FAST went :35
5x100 @ 1:50 Free
75 @ 1:30 Free FAST went :54
8x100 @ 1:55 Free
100 @ 2:00 Free FAST went 1:14

Warm Down
15x50 @ :55 Free every 3rd 1/2Pull 1/2Kick
400 Kick with Fins

Total of 4000 yards

Ready for some turkey tomorrow then on Friday morning I am going to check out the North Myrtle Beach Aquatic Center since I am visiting my parents for the holiday.

Felt a little tired but managed to get it all done.

4x500 @ :15 Rest by 500 Swim/Pull/Kick/Swim use fins on kick
8x25 @ :45 Fly felt strong here
3x100 @ 1:45 Free
8x25 @ :40 Back took too long to get my turnover up
3x100 @ 2:00 IM
8x25 @ :45 Breast felt strong here
200 EZ Free
8x50 @ 1:00 IM/MI
200 EZ Free

Total 4000 yards

Felt fairly good today, even pushed myself a little harder than the written workout.

500 Free
14x50 @ :55 Free every 3rd Fly held :50 on the fly

8x100 @ 1:40 Free with paddles, I actually kicked here how weird for me.

20x25 @ :40 odds Free / evens Fly every 3rd FAST This felt good

20x50 @ :55 Free with Paddles and Bouy atleast that is how it was written I actually did 6 @ :55, 6 @ :50, 6 @ :45, 2 @ :40 felt strong tried out a larger set of paddles which I actually liked

4x25 @ :45 Breast
400 EZ Warm Down
Total 4000 Yards

Had to modify the end of the workout to get the yardage in that I wanted to make today. Had a late start since I had to put the dogs out this morning.

Felt tired and wanted to make the workout easier but am glad I didn't. Saturday was a LCM workout.

Warm Up
8x100 @ 1:50 Free felt really slow and could just barely make them. My shoulders were stiff at first but got faster at the end.
had to break for a page from work
8x50 @ 1:00 Free

700 Free with paddles and bouy

6x100 @ 1:45 Free held 1:40's
8x50 @ 1:00 Free took this EZ
6x100 @ 1:40 Free held 1:35's this was one I really had to push to make

700 Breast with paddles and board, every 3rd lap scull
6x50 @ 1:00 Fly with fins
200 Breast Fast went 4:10
4x25 Fly from dive strong breakouts

Warm Down
500 as x100 Swim/Pull/Swim/Kick/Swim
200 EZ kick with fins
Total 5500 meters