WTF Whatever Stop Twitching DAmmit

Now what have I created.  My right lat is doing the twitching thing.  It wants to erg.  Okay just a minute, I gotta right this down first.
Too many GIrines, aka USMarines, were at the pool and they stole our rec lap lanes.

I joined the regular workout group at 0623

6x50
45 sec vertical kick
1:15

4x100 swim
25 meter 6 packs
50 meter 6 push outs
6 tumble turns 50-100 meters
  i forgot to do the tumble turns

3x
#2 fly afap

50 afap 55sec
100 ez 2 min
100 afap 2 min
200 ez 6 min

2300 meters or so...

Thursday Friday

Sticking to the plan.  Told Coach Chad about my Tuesday and Thursday workouts.  Ok.  Some misunderstanding about entry deadline and extra $10.  Online entries need to be submitted by March 15.  I will enter today.

Thursday

1000 swim

500 kick
with fins
on back
250 straight
10x25 15 meter kick outs

5x200 free
broken
45 seconds
3:30
1 ez
2,3,4 36/7
5 descend to 36

100 ez

10x50 fly
descend
1:30
various breathing rythyms

200 warm down

3200 yards

Tuesday late morning 20 minute 4k erg
  bench
Wednesday same thing and very sore muscles

Friday workout
First long course workout of week

0616

800 swim

4x50
backstroke
descend
1:15

4x
100 stroke AFAP fly
 1 fly/free/fly/free 1:45
 2 fly/free/fly/free 65m 1:40
 3 fly/fly/free/fly 1:40
 4 100 fly 1:39
 (all times are approximate)
200 swim

400 cool down

2600 meters

Going to the Y this morning..

Ease

Back to the routine.  I did not swim on Friday, March 1.  I went to practice on Saturday, March 2, and had a good pre meet warm up.
700 meters
Rec pool
several sprint warm up swims.

Sunday

Cal Tech Sprint Pentathlon
50 fly 29.06
50 back  33.45
50 breast  unkonown time about 35.
  What I did do though, was a double dolphin kick
Disqualification
50 free 27.23
100 IM 1:10.10
I do not anticipate swimming any breaststroke for the remaining short course season

Monday was another rest day.  My elbows were very sore.

Tuesday
self coached
1000 swim
500 kick on back with fins
4x200 free
 broken @45
 3:30
200 ez
5x100 fly/free
200 warm down
3200 yards

Wednesday
0617
600 swim
12x25
 IM
 40 sec
The group went to train on the power rack.  I did not.
I tried to get organized for a remaining sprint workout, but I could not get it together.
Various free and fly swims.

I hit the Y good on Tuesday.
4k under 20 minutes
good bench day

A Very Careful(cautious) Workout

In the course of workouts leading to the sprint pentathlon on Sunday, we have covered the first three strokes in IM order because today we concentrated on the breaststroke.  We were very careful and succeeded in completing the workout with zero incidents. Yay.  I was very cautious throughout the evolutions

0619

5x100
warm up

3 times
4x25 breast kick
30 seconds
  modified with dolphin
50 free
50 breast

100ez

200 breaststroke
  modified to backstroke
   3:13

325 free

100 breaststroke from block
   backstroke
   1:22

50 breast from block
   40.50 cautious

400 cool down

2250 yards short course

Monday and Double Tuesday

Quick Monday
0618

300 swim
300 pull
200 kick

10x100 free
1-4 descend on 1:50
5 ez
6-10 descend on 1:40
10 ez

4x50 fly drill
4x25fly/25free
100 fly

400 warm down

2600 meters

Tuesday
0617

maybe the 3, 3, 2 was for todays warm up

400 free
best pace
100 ez
400 pull
best pace
100 ez

4x100 back
100 ez
4x50 back
1:05 morning
1:10 noon
100 ez
100 back afap

2800 meters

Swam in morning and noon,

Friday and This Morning

Big Meet at the pool this weekend.  We were allowed a quick 0600-0700 for this morning, short course. Let's go with Friday's workout first:

0621

600 mixer(500)

20x50
choice not free;
first 12 back,
1-4 1:15
5-8 1:10
9-12 1:05
last 8 fly
13-16 1:00
17-50 :55

50 50 100
on 1 min
50s =100
fly
42, 49 stop

free
42, 41, 1:20

400 cool down

2500 meters

Saturday
Hour of Power

500 warm up

4x25 kick
35 sec

8x25
IM order
30 sec

6x
1:15
25 fly
50 breast
75 back
100 free

200 cool down

2500 yards short course

Pre Workout Post

Wednesday

0610

600 mixer

4x25 no breather
1 min

4x25 sdk
1 min

2 times through

Sprint Pentathlon

Wall pushoff
1:30

Block start
3 minutes

600 warm down

Thursday
Alone and seperate from workout group all morning.  There were 5-6 swimmers too.

15 minute warm up

10x100 back
1-5 descend
5-10 descend

10x100 fly
3x100 drill
2x100 200 pace
3x100 free/fly
descend
2x100 fly/free

200 easy breast

100 swim

7x25 free
no breathers
descend

100 swim

15 minute erg @1100

T.M.I.
Colonoscopy today.