Krazy Kit Kat

Tuesday morning swim
200 warm up
150; fartlech
12 x 50’s; Alternating Fist, Karate, A-Ok, Freestyle; rest 10 sec
3 x 50; ½ lap sculling, ending freestyle

1 x 150 with buoy; rest 15
2 x 100 swim; light quick arms; rest 10
Repeat 3 x; rest 1 min between sets

2 x 50; easy

Cool down
25; 6 wall push ups
50; 6 wall push ups
50; 6 wall push ups
50; 6 wall push ups
25;

Total 2450 yards

I took Sunday as an extra recovery day this week. Everything finally caught up with me and I caught some major fatigue. I think I’ve been handling my training volume and intensity well but I had a major fund raising event Saturday night, lost an hour w/day light savings time, PMS and really bad sinus problems. The extra day of rest did a lot of good. My swim felt great this morning and I’m ready to jump back in where I had left off. Although, I’m still feeling that pain in my right shoulder pain. It’s kind of like a stabbing pain at the top of my shoulder, kind of feels like it’s in the joint. Hmmmm, I don’t like this.

Tuesday Evening Run
1 mile track warm up
20 min drills
200 leaps / 200 recover jog x 4
25 step a$$ kickers/ 50 recover jog x 4
30 skips /200 recover jog x 4
30 side leaps / 200 recover jog x 4
25 step high knee/ 100 recover jog x 4

Ran around the track in an easy cool pace for about 20 minutes with Coach Rick. I've decided that I'm not going to "race" the Shamrock 15k this Sunday, instead I'll push some good effort, thinking 80% but not go all out. I'm not training to PR this race, I'm not going to taper and I'll be running on a high amount of fatigue come Sunday. So all my workouts (except for tomorrow, it's my one day of speed/tempo work) will be at a moderate to easy level until Sunday in which I will kick it up a notch or two. The course is pretty hilly and I'd be happy with an 8:30 pace, we'll see how it goes down.

Summary 20 mins of drills, 40 mins of easy running, approx 6 miles.

On a side note I spoke to Coach Jane about my right shoulder swim problem. The good news she thinks it is probably a problem with my technique. It only happens on my right side which happens to be my breathing side and usually after about 1000 yards or so. We're going to work a few drills on Thursday to see if we can correct it :)