Hammering it out

Had a wonderful distance workout today working on keeping my right elbow up since when I get tired I drop it. That was what Rowdy saw on me this weekend.

Now that I am writing this my back muscles are starting to tighten up alot. Tomorrow will be recovery day.

500 Free every 4th lap back
500 free kick w/zoomers build thru the 500

10x100@1:40 free w/strapless paddles, bouy & snorkle practice reaching over the barrell on my catch. boy my right arm is tired and my back muscles are hurting went 1:28, 1:29, 1:28, 1:28, 1:27, 1:26, 1:25, 1:24, 1:22, 1:19

5x100@1:45 free #1 ez, #2 3ez/1fast, #3 2ez/1fast/1ez, #4 1ez/1fast/2ez, #5 1fast/3ez went 1:29, 1:27, 1:27, 1:26, 1:25

500 free kick moderate w/zoomers

300 free ez w/snorkle & zoomers use the legs more than arms
200 free ez

Total 3500 yards

I have knots in my back I can feel when I move. OUCH!!!! EASY swim today

500 free
500 free kick w/zoomers
5x100@1:45 free w/strapless paddles, bouy and snorkle
200 alt rt arm/lt arm
200 scull drills front/middle/back quadrants
4x25@:45 shooters w/zoomers
500 misc drills

Total 2500 easy yards

I have to say dispite the shoulder issues and all this weekend I had what I would classify as a good meet for once.

The first event on Friday night was the 1650 and I managed a 22:38.61 which is good for me at this age and time and since I aged up this year to 50 I guess this is my best for this time around.

Saturday was not as good, still too sore from the 1650 to get a good 500 in but it was ok at 6:39.20 not a best for this season, it was off by 13 seconds. I am ok with this. 200 back felt good but the time was just a middle of the road time for me. in 2:55.13 then I had two sprints the 50 Fly and 50 Back, neither were impressive.

The afternoon we spent in a stroke clinic with Rowdy Gaines and now I know what I need to work on with my right arm.

Sunday was much better for me 400 IM was great with a 6:11.57 and my splits were good. It felt good and loose and relaxed and fast! 50 Breast was a filler for me and it was ok. The 100 IM went well even though I felt as though my fly was alittle off rhythm wise but I nailed my back to breast turn! and went a 1:20.28.

Next up was probably my favorite swim I AM NOT WEIRD HERE it was the 200 Fly and I was the slowest one seed in the top heat and got 3rd out of 5. Went a 3:15.68 a time I have held for the last several years. I felt I paced it differently, I actually went out slower than normal. It is unheard of for me to come back in under 50 but I came back in 49.37. The whole swim felt relaxed and smooth. I want to do it again! I would have prefered to do that to the 200 Breast I did next. The breast was my warm down and it was a washout.

North Myrtle Beach always puts on a great swim meet so this is the meet to come to.

500 free
500 free kick w/zoomers
10x50@1:15 breast pull w/zoomers
500 breast kick
500 free w/strapless paddles, bouy & snorkle
200 w/snorkle

Total 2700 yards

With the 1650 on tap friday I am feeling like it might be an ok swim. Hopefully I won't screw it up by moving wrong or pushing too hard tomorrow.

Using the strapless paddles tends to be more like normal swimming than when I use my red catalyst paddles.

500 free
500 free kick w/zoomers

5x200@3:30 free w/snorkle, strapless paddles & bouy went 3:05, 3:02, 2:59, 2:56, 2:50
200 streamline kick on back w/zoomers
200 fashion model back kick w/zoomers
200 back alt 25rt arm/25lt arm
200 back for time went 3:19
200 EZ free
2x50 from block dolphin kick out to 15m "I MADE IT! TWICE!"
100 EZ

Total 3200 yards

Since my neck on the left side seems to be as actively a problem as my left shoulder I decided to take it out of the equation by using my snorkle more. Also when I use the snorkle I find my legs(that I normally drag) seem to magically start kicking.

I do have to say that my left shoulder was not that bad on the fly today, infact it felt fairly good again. Every since popped it in bed rolling over last night it actually felt better. As I write this the left shoulder is starting to hurt some, but I didn't feel like I really pushed on anything today. Time for Ibuprophen and some Arnica Gel.

500 free
500 free kick w/zoomers

8x25 fly scull drill w/snorkle & zoomers
8x25 fly 2 scull then stroke w/zoomers
200 fly kick on back w/zoomers
8x25@:45 fly w/kickboard instead of bouy
4x50 from blocks work the breakout 2 fly, 1 br, 1 fr

5x100@1:45 free w/strapless paddles, bouy & snorkle held 1:30's
3x100@1:45 free w/snorkle held 1:35's
200 Free EZ

Total 3000 yards

Recovery time, even with a meet coming up. Just going to take it easy and do the best I can with the conditions I am given. Shoulders are working themselves out but the elbow still is an issue.

500 free
500 free kick w/zoomers every 3rd lap fast

8x25@:45 shooters w/zoomers
100 EZ
8x25@:45 burst and cruise
100 EZ

500 free w/strapless paddles & snorkle every 4th lap underwater recovery
4x50 from block fast breakout then easy swim

200 back
200 EZ

Total 2700 yards

A desent workout, stronger than expected.

500 free
500 free kick w/zoomers
5x200@3:00 free w/paddles & bouy long and strong went 2:50, 2:46, 2:45, 2:44, 2:41
300 breast kick
300 catchup at hips w/snorkel
400 drills

Total 3000 yards

Today I actually started off my warmup much faster than usual. Decided to do a little of everything but found the fly really difficult today, backstroke was strong and fast, free was average and breast well it's there.

500 free
500 free kick w/zoomers at moderate pace

100 Fly this was flat and hard, just couldn't get my rhythm
200 Back awesome went 3:15
300 Breast survived
400 Free stead swim

200 back kick streamline w/zoomers
200 back kick fashion model w/zoomers
200 Fly as 50rt arm/50lt arm/50 kick/50 swim w/zoomers
400 free w/snorkle maintain a 6 beat kick

Total 3000 meters

Had a tough time with my left arm today but still plodded thru the motions of a workout. The 25 fly's were a bit painful but I managed to hold 20's. I know that is not fast but for today it was a tough effort.

500 free
500 free kick w/zoomers at moderate pace

8x25@:45 shooters w/zoomers
200 free EZ
8x25@:45 fly w/zoomers
200 free EZ
8x25@:45 breast pull w/zoomers
200 free EZ

200 free w/snorkle maintain a 6 beat kick or better
50 kick w/snorkle as 25 free/25 breast
200 free w/snorkle maintain a 6 beat kick or better
50 kick w/snorkle as 25 free/25 breast

Total 2700 yards

Sunday and Monday nights I only got 4 hours sleep just naturally waking at 2am. Last night I just never fell asleep. I don't feel tired, atleast not at the moment. This may be contributing to my muscles not recovering well. MASSAGE TIME!!
I will try to schedule one this week.

500 free
500 free kick w/zoomers
10x50@1:00 back went 54, 52, 51, 50, 50, 50, 50, 51, 49, 47 a good solid set
5x100@1:45 w/paddles back to free 4bk, 3bk/1fr, 2bk/2fr, 1bk/3fr, 4fr
4x50 from block good breakouts, my lower back hurt on these so it was hard getting off the block
300 various stroke drills w/snorkle
100 free
100 breast kick testing my left knee after it popped last night.

Total 2700 yards

Today I was just sluggish, having trouble sleeping again so after 2 hours just laying in the bed it was time to go to swim practice.

500 Free every 4th lap streamline kick on back
500 free kick w/zoomers every 3rd lap fast

Monofin Play Day
8x25@:05RI fly scull w/monofin & snorkle
8x25@:05RI torque drill w/snorkle & strapless paddles & left the monofin on just didn;t use it
8x25@1:00 fly sprint w/monofin went 17, 16, 16, 15, 15, 15, 15, 15 this really took alot out of me the first 3 I had a problem with my rhythm the last 5 were fantastic for me and left me huffing and puffing
200 fly kick on back w/monofin
200 1 arm fly drill alternate arms each lap

500 Free every 4th lap kick streamline w/snorkle maintain a 6 beat kick

Total 2500 yards

Felt fairly good today. I have a meet in two weeks and I need to get my distance swims stronger and my sprints will be what they are. my main set I did not feel was as fast as I wanted but then again I did not have the big paddles on. I will only use the strapless paddles this week and next so that I don't work the shoulders too much.

I also need a massage some time soon.

500 free
500 Free kick w/zoomers every 3rd 25 fast
5x200@3:00 Free w/strapless paddles & bouy went 2:57, 2:52, 2:48, 2:46, 2:44
8x25@:45 shooters w/zoomers
8x25@:45 12.5m sprint/12.5m easy
100 Back
200 Free w/snorkle hold 6 beat kick
100 Back
200 Free w/snorkle hold 6 beat kick

Total 3000 yards

I didn't push much today for obvious reasons. Yes I did do some of that evil breaststroke too.

500 free every 4th lap drill
500 free kick w/zoomers every 3rd fast
500 free pull w/paddles, bouy, & snorkel
10x50@1:10 breast pull w/zoomers held 48's
500 breast kick
8x25@:45 breast
100 breast scull w/snorkel
100 fly scull w/snorkel
100 back EZ

Total 3000 yards

Today was long course and I had to share with 2 really fast guys from the SCAD swim team. We worked well together and I made sure to stay out of their way and not jump ahead of them like some of our slower lap swimmers have a tendancy to do.

500 Free
500 Free kick w/zoomers moderate pace
500 Free pull w/paddles & bouy

10x50@:10RI free w/snorkle as 15m kick/20m swim/15m kick trying to keep strong kick with the arms. for some reason my kick slows down when the arms come in to play, it is like I can't coordinate them. Hence the reason for this set.
4x50@:15RI fly
2x200@:30RI fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
400 free EZ

Total 3000 meters

Just felt like seeing if I could get my backstroke going today so I did.

500 free every 4th lap back kick
500 free kick w/zoomers every 3rd lap fast

10x100@1:45 w/paddles odds back/evens free went 1:35, 1:30, 1:34, 1:29, 1:32, 1:26, 1:31, 1:25, 1:29, no time had to back off since my heart rate popped up to 210 but don't worry when I finished is came back down to 110.

300 free EZ

4x50 from block good breakout AFAP 20 yards

Total 2500 yards

Yes today was Breaststroke day for me and it felt good. I may just have to do it again.

500 free every 4th lap streamline kick on back
500 free kick w/zoomers every 3rd lap fast

10x50@1:00 breast pull w/zoomers held :50's on #1-6 but on 7-10 I dropped to :48's felt good
8x25 accordian drill w/snorkle
300 breast kick
300 free w/snorkle every 3rd lap breast scull drill
8x25@:45 breast held 25's not quite there yet my legs are still not strong enough
300 free w/snorkle EZ

Total 2800 yards

Not a bad workout for my sore shoulders, managed to hold my pace on each section.

500 free every 3rd lap 1 arm fly
500 free kick w/zoomers every 3rd lap fast

36x50@:55 free #1-12 w/strapless paddles & bouy holding :42-43, #13-24 long and loose holding :44-45, #25-36 strong holding :42-43

200 EASY free w/snorkle as 25 kick/25 swim/25 catchup drill at the hips/25 swim repeat

Total 3000 yards

The shallow end of the pool was cool but the deep end was hot. Just an easy swim today.

500 free
400 free pull w/paddles & bouy
300 alt 50 free/50 back
200 kick w/zoomers
100 pull breast w/zoomers

2x100 free 1 paddle & 1 fin opposite sides
200 breast kick
2x100 back kick w/zoomers #2 arms perpendicular
200 free
8x25@1:00 fly w/zoomers

Total 2500 yards

This morning it took a little more time to warm up but once my back loosened up I felt much better

500 free
500 free kick w/zoomers every 3rd lap fast
10x100@1:30 free w/paddles & bouy went 1:22, 1:22, 1:23, 1:21, 1:22, 1:22, 1:21, 1:21 1:21, 1:19
4x25 shooters w/monofin
100 dolphin kick on back w/monofin
4x25 1 arm fly w/monofin
4x25 fast fly w/monofin
100 free easy

Total 2500 yards