Can I get some opinions on what works best for you to keep from muscling your arm swing. I've been struggling with this for a couple of years now and I can't seem to get myself into a good routine to stop this. Any suggestions?

I was coached to do one thing and that has helped me with two problems. When pushing the ball out I just bump it out instead of a long push away. That has helped free up my arm swing instead of muscling the ball as well as helped with my timing. If I felt like I was muscling the ball I would grab my ball and allow gravity to work. Let gravity pull the ball down, let the natural flow of that push the ball back and up, then let gravity pull it back down. Usually helped me out.

Budda,
     I throw a 16lb and my ball speed is pretty fast, most of the time I think I throw to hard, I try to slow myself down but I struggle with that also.

Besides coaching, there is not much else you can do....anything you try, you will have to force yourself to do it. You can try moving your target to a spot that will make you slow your speed. Like looking at the foul line... just something that will make you lay the ball down early and not throw it down the lane. Try using weak equipment so that you will have to throw it slower to get it to hook. I hope you can find something to help.