Friday, 2/24: Swim/SCY @ Sewy 600 various 10 x 25 power kicks 50 EZ 7 x 50 various 5 x (8 x 25) @ :55, :50, :45, :40, :35 I did R1 = fast R2 = 100 pace R3 = 100 pace R4 = odds shooter R5= odds shooter 100 EZ Total: 2350 Tuesday 2/28 around 2000 @ LA Fitness can't remember what I did, nothing strenuous, a few 100 pace 25s Wed 3/1: Swim/SCY @ Pitt 250 various (got in a bit late) 8 x 50 kick (they were doing something else) 8 x 50 kick 50 EZ 12 x 25 kick @ :45, pretty fast 3 x 50 EZ (they were doing 100 IMs) 12 x 25 kick @ :50, pretty fast 3 x 50 EZ -- got out a bit early Total: 2000 ~~~~~~~~~~~~~~~~~~~~~~~~~~ So, I've been getting in the pool once in awhile. I have to say that I am very unmotivated. It's dull as dirt to just kick with your arms at your side. And without a meet to plan for ... eh. I have been on the treadmill quite a bit. Unfortunately, I also strained my thoracic area somewhat. Not sure how. Probably just doing a lot of casual pulling and and hauling with my arm (groceries, car doors, chopping). I have to actively think about my 10 lb limit. In other news, my insurance company denied coverage for my angioplasty. I must say, I didn't see that one coming. My dr submitted an appeal without me even asking. He said it was the first time he'd ever had a denial of coverage for this procedure. If they deny coverage again, I will be appealing and suing. Really outrageous. Any least my next appointment is in just 3 weeks. Fingers crossed for the all clear. Though I know that if I am cleared, I will have to proceed very slowly and cautiously.
Updated March 2nd, 2017 at 03:53 PM by The Fortress
I've been doing 7-10 miles on the treadmill daily. I went to the pool on Saturday (no treadmill) and did the following short workout: Swim/SCY/Solo @ BP 400 various kicking 20 x 25 power kick to 15m+ with arms at side -- 10 belly, 10 back 100 EZ 10 x 25 single arm breast 100 EZ 6 x (25 fast kick + 50 EZ) 50 EZ 10 x 25 dolphin kick on belly w/snorkel @ 100ish pace 100 EZ Total: 2200 ~~~~~~~~~~~~~~~~~~~~~~~~~ Another boring workout. But on the upside it's warm and sunny here this weekend and my son is home for a visit!
Swim/SCY @ Pitt Warm up: 400 various 8 x 50 kick w/fins @ :55 (I did 6) 50 EZ 5 x 100 IM @ 1:45 -- I did 5 x (25 shooter + 25 EZ), then 50 EZ Main sets: 16 x 25 @ 100 pace @ :45 -- did these flutter kick w/fins & snorkel 4 x 50 something or other -- I did 3 x 50 EZ 16 x 25 @ 100 pace @ :50 -- did 8 x dolphin kick on belly w/snorkel & 8 x dolphin kick on back 15m UW 4 x 50 something or other -- I did 3 x 50 10 x 25 @ 100 pace @ :50 -- the team was doing 24 of these, but I just did 10 and hopped out early 50 EZ Total: 2450 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ I ventured to Pitt last night and it was great to see everyone. It's definitely easier to do really boring kick sets with a team. There is one disadvantage of the power breather snorkel though -- you cannot chat with your lane mates! I also would have liked more "air" between the 25 efforts. I am now off to the treadmill. Between TV and podcasts, it's not too hard to get in quite a few miles.
Saturday: 3 miles on treadmill Swim/SCY/Solo @ BP: 600 various kick 20 x 25 power kick w/arms at side 100 EZ 10 x (25 fast kick + 25 EZ kick) 400 various Total: 2000 Sunday: I went to watch the masters meet at Lebo HS. It was fun to see some swim friends. They even have fins on the blocks there now. And the water temperature is warmer. So I might have to venture there again. 11 miles on treadmill in 2 segments Monday: 30 minutes of core/yoga/rehab ex 7 miles on treadmill Tuesday: 40 minutes of drylands Swim/SCY @ LA Fitness 500 various 6 x (25 fast + 75 EZ) 300 EZ Total: 1400 4 miles on treadmill ~~~~~~~~~~~~~~~~~~~~~~ Well, I've dipped my toe back in the water. Refreshing! But it is SO boring to do nothing but kick with your arms at your side. I did invest in the Arena power breather snorkel, since I'm not supposed to be turning my neck much. I like it better than the previous ones I've owned. I'll probably try to get in the water a few times a week. I can't see boring the crap out of myself on a daily basis! Oddly, it was more tiring swimming just 2000 yards than doing 10 miles on the treadmill ...
Updated February 14th, 2017 at 01:46 PM by The Fortress
I swam about 2500 on Sunday Nov 6 and then didn't get in the water again until this weekend, where I did 2300 both Sat and Sun with a lot of kicking with my arms at the side. I did 4-5 miles on the treadmill on the other days. It's been almost a month now. I feel like I've rested the area. I haven't swum much. I've been going to PT. But the arm still swells and turns red when I exercise. My PT thinks it's a thoracic outlet issue as well. My scalenes are very tight and possibly hypertrophied and may have pulled up my first rib, which is more prominent on the right side. I am a tad worried that there is some redness in my left bicep area when I swim (no swelling tho). I've been frustrated trying to get appointments. But with the help of a connection, I have an appt at Johns Hopkins on Thursday with Dr. Ying Wei Lum. He's an expert in the field of venous thoracic outlet syndrome (there aren't many, it's very rare). Via email, he opined that my symptoms sound like McCleery Syndrome where you have intermittent compression of the subclavian vein. I hope he can give me a diagnosis and treatment plan. Being in limbo has been very frustrating. What's scary is that I wouldn't even have had a clue that it could be a thoracic outlet issue but for my sister having the same problem many years ago ... Also cross that my hotel reservation for NE Champs was non-refundable. I had no idea when I made the reservation. Between that and my plane flight, that's a very expensive meet to not swim in ...
Updated November 14th, 2016 at 11:38 AM by The Fortress
I took a couple days off after the Sprint Classic. Since then, I've been on the treadmill for 3-5 miles a day. I swam at Sewy on Friday night and did around 2500. My arm and shoulder area swelled up afterward, as it seems to with any exercise at all. I was worried it might be Lymphedema. So I went to the expert in the area. She doesn't think it is lymphedema, which is good. I saw her on Wed and Fri. On Friday, they were thinking that it might a version of Thoracic Outlet Syndrome. I have been negative for the neurological physical tests. But she thinks it might be soft tissue related, which would be fixable. I am worried that it is venous TOS and that the scans to date didn't pick it up. My sister had venous TOS, a very rare condition. I've told that to three drs and no one has ordered an MRI (which was how my sister was diagnosed). I am going to start calling cardio-thoracic drs tomorrow to try to get an appointment. In any event, if it is TOS, it's a very bad thing for my swimming. I am on the DL right now and will likely have to cancel my December focus meet. I haven't swum much for 19 days, so am very out of shape at this point anyway. Kicking in a streamline position isn't any better than swimming; everything is still overhead and compressed. I am going to go swim to Bethel Park for a bit today just to keep a little feel for the water. But I am just not jazzed up about kicking with my arms at my side. I have injury fatigue at this point after a year full of different kinds of injuries. I'm doing a lot of stretching in case it is soft tissue related. But I am so hyper mobile that it's difficult to stretch the areas I'm supposed to stretch.
Updated November 6th, 2016 at 12:41 PM by The Fortress
I went to LA Fitness and did 1100 or so with some 100 pace 25s and a couple bursts. I saw the Ortho prior to the swim. He said that it is definitely not a bicep issue -- too strong on all the physical tests and no pain. Which is a relief, I guess. He also doesn't think it is Thoracic Outlet Syndrome. It just would be nice to know the identity of the culprit. I'm going to do some more bloodwork to see if there is any rheumatological concern. I went to the cryosauna today and that definitely helped. I wish I could go tomorrow but they are booked. The Ortho cleared me to swim in the meet on Sunday. I feel like the swelling impedes my flexibility somewhat and is uncomfortable. But at this point I see no reason not to go. I won't be on my A game after the last stressful 10 days where I've been in the water so little. But I think I'd be happier there than sitting at home. So I will Rocky it up. If my arm swells up too much, I will skip the Battle of the Drop Dead Sprinters at the end -- which would be quite sad really. So few of these races for my ilk.
Updated October 28th, 2016 at 06:28 PM by The Fortress
Swim/SCY/Solo @ LA Fitness 600 various 100 single arm fly 4 x 25 power kick 50 EZ 2 rounds: 2 x 25 burst + cruise + 50 EZ 12 x 25 odds= 100 pace evens = EZ 100 EZ ~~~~~~~~~~~~~~~~~~~~~~~~ The arm is still swollen, but my husband estimated the swelling was down about 70% last night (it seems worse this am -- maybe from the salt in the Thai food I ate last night?). The swelling was unremitting for many days. The only thing I've done differently is go to the cryosauna and take a concoction of apple cider vinegar, alpha lipoid acid and butcher's broom. I do have an appt tomorrow with an Ortho and a chest CT scan set up for Monday. The arm did not bother me swimming yesterday as it has on prior days, though it was a little red afterward. I wish I could go to the cryosauna today (and do more RICE) but it is Lil Fort's regional XC championship. Unfortunately, everyone on varsity has some niggling injury including her. Here are the psych sheets for the Sprint Classic. There are a whopping 239 swimmers in the meet, pretty darn big for an in season meet. http://www.swimphone.com/mobile/meet....cfm?smid=8131 Still not sure what to do about the meet. If it is trauma to the bicep it would seem inadvisable to put maximal pressure on it. I'm just not sure that it is. I'm not really mentally prepared either. I've been a bit unglued being in diagnostic limbo and have not been sleeping well. Not a good combination with so little exercise to mute the anxiety.
Updated October 27th, 2016 at 11:09 AM by The Fortress
I did 1600-1700 EZ at Bethel Park. The right arm swelling has not improved at all. It seems to get worse with swimming and the compression sleeve is not helping. This suggests it is not lymphatic in nature bc exercise and compression normally help that. I had an emergency appointment with my internist today. She sent me for a mammogram and sonogram. They were negative. I am supposed to get a chest CT scan next. There is no medication they can offer. They have no idea what the reason is for the swelling. My internist doesn't think it's idiopathic bc it is localized. I need Dr. House. It is all very upsetting.
Swim/SCY @ Pitt Warmup: 350 various (I was late, missed some warm up stuff) 6 x 25 shooters w/fins @ :40 8 x 25 build to fast @ :40 -- alternated 2 @ 100 pace, 2 EZ 50 EZ Main sets: Modified/cut back everything ... 2 rounds: 1 x 50 fly back @ 100 pace + 100 EZ 1 x 50 breast free @ 100 pace + 100 EZ -- couple extra 50 EZs in there 2 rounds: 1 x 50 EZ 1 x broken 100, :15 @ each 25 @ 100 pace 1 x 100 EZ 100 EZ Total: 2050 ~~~~~~~~~~~~~~~~~~~~~~~~ I iced and elevated my arm all day with some diminution in swelling so decided to go swim. Unfortunately, it swelled again after practice. I spent the night elevating it and bought a compression sleeve today. I decided not to swim today since swimming makes it worse. I swam with two docs in my lane and their best guess is some lymphatic blockage that did not show up on the scan. I just really hope that this is a temporary and isolated incident and that I can swim next weekend. Definitely stressed out about this.
Swim/SCY/Solo @ Sewy Warm up: 500 various 100 scull 8 x 25 shooters w/fins 100 EZ Main sets: 8 x 50 burst + cruise 100 EZ 10 x (25 AFAP + 75 EZ) @ 3:00-3:30 -- 5 swim, 5 kick 200 EZ 8 x 50 DPS free w/paddles @ 1:00 50 EZ Total: 2950 ~~~~~~~~~~~~~~~~~~~~~~~~~ I'm feeling sore and tired. I suspect that it is because I haven't had a full recovery week since the third week of August. My body always starts to protest if train too long without a meet to rest for. I've also had a little bit of Stewartitis the last few weeks -- waking up for awhile in the middle of the night. I usually just read an actual book. I'm a dinosaur -- haven't switched to reading books on my iPad.
Swim/SCY/Solo @ LA Fitness 500 various 100 scull 2 rounds: 4 x 25 burst + cruise @ :45 + 50/100 EZ 4 x (25 AFAP + 75 EZ) 100 EZ 16 x 25 IM order @ 100 pace @ :40 50 EZ 12 x 25 IM order @ 100 pace @ :40 50 EZ 8 x 25 IM order @ 100 pace @ :40 50 EZ 4 x 25 IM order @ 100 pace @ :40 300 EZ Total: 2900 ~~~~~~~~~~~~~~~~~~~~~~~~~~ I survived Homecoming on Saturday. But I was up so late for the afterparty at our house (Mr. Fort can't stay up) and we had brunch for all the girls in the party who slept over at our house on Sunday am (Mr. Fort running with another Homecoming dad), that I was beat the rest of the day. I still felt beat today. Fort Son is in town and I had to hit the grocery etc., so I only went to LA Fitness. I finally got around to entering the Sprint Classic: Swim Meet Events Event Number Sex Distance Stroke Time 5 Women 50 SCY Fly 0:26.50 13 Women 100 SCY IM 1:03.50 19 Women 50 SCY Back 0:28.00 23 Women 25 SCY Fly 0:12.00 25 Women 25 SCY Back 0:12.96 27 Women 25 SCY Breast 0:15.00 29 Women 25 SCY Free 0:11.90 I think my body is looking forward to a few days of rest. Not sure why, my flog suggests that I could have trained harder the last month ... I could really use a massage.
Thursday: Drylands rehab ex captains chair leg raises, 2 x 20 hip thrusters, 45 x 3 x 15 good mornings, 85 x 3 x 5 kneeling cable crunches ? x 3 x 10 explosive leg extensions, 05 x 3 x 15 straight arm dips, 90 x 3 x 15 rear delt flys, 80 x 3 x 8 russian twists on incline bench, 2-3 x 3 x 25 glute isolator, 50 x 3 x 5 each leg hip abductor 110 x 3 x 5 1000 EZ in the pool after Friday: Swim/SCY @ Pitt Warm up: 500 various 100 scull 400 kick, no I did 8 x 25 shooters + 3 x 50 single arm fly 10 x 25 kick w/fins @ :30 (did about 5 bursts) 50 EZ Main set: This was the bear of a main set assigned. I modified somewhat and used fins. I'm a bit terrified of someone kicking my toe and fins really cushion the toe on the walls. I don't remember the intervals exactly, but Bill was chastising people for not taking enough rest on the EZ swims. 3 rounds: 1 x 100 fast (I did 75 IM, fly-back-breast fast @ 100 pace) 1 x 100 EZ (did 125 EZ) 1 x 75 fast (did IM, fly-back-breast) 1 x 75 EZ 1 x 50 fast @ around 95% (did fly-back) 1 x 50 EZ 1 x 25 fast (breast) 1 x 125 EZ 250 EZ Total: ~~~~~~~~~~~~~~~~~~~~~~~~~ At first I looked at that main set and thought there was no way I could do it, even with fins. I thought about doing the second round hypoxic. But I gave it a try. There was no way to go AFAP on everything. Holding the 75s at 100 pace was challenging enough. I was trying to hold :44s, the first one was a bit faster. Went 24-25 on the 50s and 11-12s on the 25 breasts. I was feeling pretty beat last night after that. Today is Homecoming for Lil Fort. The after party is at our house, so I need to get to the grocery and do a few things today.
Tuesday: Swim/SCY/Solo @ Sewy Warm up: 500 various 100 scull 4 x 25 shooters 50 EZ Main sets: 8 x 50 burst + cruise @ 1:156 100 EZ 6 x (25 AFAP + 75 EZ) 100 EZ 2 rounds: 1 x 50 fly-back @ 100 pace @ 1:00 + 1 x 50 EZ @ 1:30 1 x 50 breast-free @ 100 pace @ 1:00 + 1 x 50 EZ @ 1:30 1 x 100 EZ 6 x 25 no breath free @ :45 50 EZ Total: 2750 Wed: Swim/SCY @ Pitt Warm up: 600 various (got in little early) 100 scull 8 x 50 various, I did 5 of them burst + cruise 6 x 25 shooters w/fins @ :45 50 EZ Main sets: 2 x 200 IM @ 3:40 -- good grief, no. I did 2 x 100 hypoxic back kick w/fins, UW 15m each length + a 50 EZ after #2 4 x 50 fly-free w/fins @ 1:00 (I did the fly @ 100 pace) 8 x 25 fast fly w/fins @ :40 (I did it 100 pace, 12s) 1 x 100 EZ 2 x 200 IM or stroke @ 3:40 (did same as above) 4 x 50 breast-free @ 1:00 (cruised them, skipped one with a cramp) 8 x 25 fast breast (did breast dolphin, 16s, whip kick hurt toe) 1 x 100 EZ 2 x 200 IM or stroke @ 3:40 (did same as above) 4 x 50 back free (did back @ 100 pace) @ 1:00 8 x 25 fast back @ :45 (did 100 pace, 15-16s) 1 x 200 EZ Total: 3600 ~~~~~~~~~~~~~~~~~~~~~~~ My toe was really throbbing after that workout and kept me up at night. This break seems more painful than the last one. I just hope it is better in two weeks. Off to the gym to try to find something to do that won't injure me or exacerbate injuries.
Friday: Drylands, 30 min: rehab ex, power wheel roll outs, supine flutter kicks on bosu, reverse flys, kettle balls swings, single leg streamline stand on flat side of bosu, TRX single leg squats Swim/SCY @ Pitt Warm up: 450 various assigned 400 kick, I did 100 scull + 100 fly drills + 150 evil kick 8 x 25 shooters w/fins @ :40 50 EZ Main sets: 12 rounds: 1 x 25 AFAP kick @ :45 1 x 25 AFAP swim @ :45 (same kick and stroke) 1 x 75 EZ @ 1:30 -- I knew this set was going to be a b*tch for me. I modified and still felt nauseous at the end R1-4 (with my lane) w/fins = 25 dolphin kick (10s) + 25 no breath fly (10s) + 75 EZ R5-6 = all EZ R7-8 = 25 back kick (15s) + 25 back kick (15s), UW 15 m + 25 EZ R9-10 = 25 fast flutter kick (16 high-17) + 25 fast free (13s, had to take 2-3 breaths) + 25 EZ R11-12 = all EZ -- I was dead after that set. Looking back, I see that I did 16 all out 25s on much less rest than usual. After the first 4 rounds, I turned the 75 EZ into a 25 EZ. The 1:30 interval was just too hard. I may try this set again another time, but I would do the 75s on much more rest. Doing the fast kick first kind of makes you think about kicking more on the swim sprint. The last set was 3 x 100 AFAP. No way, I was toast. So I did: 3 x (50 @ 100 pace + 100 EZ) 100 EZ at end Total: 2700 Saturday: Drylands (since such a short session on Friday) rehab ex russian twists on incline, 25 x 3 x 25 altitude drops, 5 resisted standing broad jumps, 30 x 2 x 5 med ball slams, 3 x 5 good mornings, 80 x 3 x 5 explosive leg extensions, 105 x 3 x 25 straight arm dips, 90 x 3 x 15 dragon flags (ouch), 5 Swim/SCY/Solo: 1500 EZ Sunday: Swim/SCY/Solo @ BP Warm up: 500 various 100 scull 4 x 25 shooters 50 EZ Main set: fave IM set w/fins 16 x 25 IM order @ 100 pace @ :45 :45 rest 12 x 25 IM order @ 100 pace @ :45 :45 rest 8 x 25 IM order @ 100 pace @ :45 :45 rest 4 x 25 IM order @ 100 pace @ :45 300 EZ Total: 2050 ~~~~~~~~~~~~~~~~~~~~~~~~ I just did a short workout today. In my typical klutzy fashion, I smashed my foot into the bed post in the middle of the night. Yes, I do believe I broke another toe. Can't put any weight on it. I iced it in the middle of the night and off and on all day. But I couldn't push off the wall at all today. Toes seem to heal relatively fast, so I'm hoping I'll be able to go off the blocks at the sprint classic. But the planned block work that I had today was scotched. And any future plyos. Glad I got some in on Saturday! I'm a tad put out bc I've had two broken toes and bicep tendonitis in 2.5 months ... I could use a break. If this was not my age up year, I would take a mental health break for awhile and go travel. A return trip to Paris beckons.
Swim/SCY @ Pitt Warm up: 450 various 12 x 50, supposed to be 25 stroke + 25 choice, but I mixed in kicking 50 EZ 6 x 25 shooters w/fins @ :45 50 EZ Main sets: 6 x 25 single arm fly drill @ :45 8 x 50 @ 200 pace @ 1:05 odds = fly, evens = choice -- I did these odds = fast backstroke kick @ 100 pace, evens = EZ 100 EZ 6 x 25 breast drills @ :45 8 x 50 @ 200 pace @ 1:05, odds = breast, evens = choice -- too hard an interval for me. I did 12 x 25 breast @ 100 pace trying to hold 17 high @ :45 or so 100 EZ 6 x 25 back drill @ :45 -- I did these backstroke, first time I've done backstroke without fins 8 x 50 @ 200 pace @ 1:05, odds = back, evens = choice -- interval too hard for me -- I did them all at 200 pace (imaginary for me), odds = free, evens = flutter kick w/fins 100 EZ 10 x 25 no breath free w/fins @ :45 (workout was over early but I added these) 50 EZ Total: 3450 ~~~~~~~~~~~~~~~~~~~~~~~ I heard the Rowdy meet was cancelled bc of the hurricane. I feel sorry for anyone that may have tapered for it! I was busy all day today, so I'll have to do a double with weights and Pitt tomorrow.
Swim/SCY/Solo @ Sewy 500 various 100 scull 20 x 25 burst SDK to 25m then cruise @ 1:00ish 250 EZ 6 rounds fast broken 100s w/fins: (2 breast, 2 free, 2 IM) 1 x 50 @ 100 pace :15 rest 1 x 50 @ 100 pace 1 x 200 EZ 50 EZ Total: 3200 ~~~~~~~~~~~~~~~~~~ The broken 100 set was not as horrendous as anticipated. Maybe the long course training is still paying off. I tried to do a Lochte turn on the last length of the broken 100 free -- really hard. Not sure if it's worth doing when you're already oxygen deprived. Going to do my rehab exercises and stretching at some point today and then head off to Pitt.
Updated October 5th, 2016 at 02:25 PM by The Fortress
Friday: Swim/SCY @ Pitt Warm up: 500 various (I was late and only got in 350, horrendous traffic) 8 x 50 kick, no fins @ 1:05 -- I used this set as more warm up and did some swim, drills, kick, UWs 8 x 25 shooters w/fins @ :40 50 EZ Main sets: 12 x 25 IM order @ :45 -- supposed to be build to fast, but I do not do builds. so did them @ 100 pace 50 EZ 6 x (50 AFAP kick + 50 EZ) @ 3:00 -- this was billed as a "perfect set for me" -- haha, I actually require much more rest for all out 50s I did: 1 = 50 fast back kick from a push (31) + 50 EZ, 2 = 25 AFAP shooter (12 high) + 25 EZ, 3 = same, 4 = EZ, 5 = 50 fast back kick from a push (32), 6 = 25 AFAP shooter + 75 EZ) 1 x 100 EZ 16 x 25 sprint @ 1:15 -- haha, this is not enuf rest for me either -- I did: 4 x 25 fast breast dolphin (14s), 1 x 25 EZ, 4 x 25 fast back kick (14-15s), 1 x 25 EZ, 4 x 25 fast breast dolphin (14s), 2 x 25 EZ 200 EZ Total: 2550 Saturday: Drylands & Swim rehab ex single leg stand in streamline on flat side of bosu, 1:00 each leg hip thruster, 35 x 3 x 15 barbell floor wiper, 30 x 3 x 15 extreme angle squat on stacked steps w/DB, 50 x 4 x 8 dragon flags, 10 -- omg, the hardest core exercise, I had to rest a bit after each rep renegade rows w/15 lb DBs, 3 x 15 captains chair leg raises, 3 x 125 good mornings, 80 x 3 x 5 straight arm dips, 90 x 3 x 20 bicep curl negatrives w/15 lb DBs, 2 x 10 knee tuck jumps, 5 1500 EZ in pool after Sunday: Swim/SCY/Solo @ BP Warm up: 600 various 100 scull 4 x 25 shooters 50 EZ Main sets: 8 x 30m off the blocks, AFAP to 15 m then cruise back -- I decided that even in my 50 breast, I should glide more before taking a dolphin kick. One of them, I was at the 15m line. 200 EZ 8 x (25 AFAP w/fins + 75 EZ) @ 3:00-3:30 -- 3 fly, 4 free, 3 breast -- not quite ready for fast backstroke yet ... 100 EZ 3 x 25 off blocks w/chute -- 15 fast SDKs to about 12.5y , cruise back 50 EZ 4 x 25 w/chute @ 1:10 100 EZ Total: 2575 ~~~~~~~~~~~~~~~~~~~~~~~~~ I really enjoyed my swim at Bethel Park today. It's such a nice contrast to Sewy with 2/3 of the pool being really deep and digital clocks everywhere. But the best is that the lifeguards let you go off the blocks. So I worked on a lot of short speed today. Back to 100 pace work tomorrow, I think. Drylands have become somewhat frustrating to me. My shoulders and elbows are just too fragile to do any heavy upper body work these days. My elbows don't even like the TRX core work that I like to do ... The trials and tribulations of being a geezer jock. I wish the Sprint Classic were in 2 weeks. I'm getting a little antsy for a meet ... Can anyone tell me how to add a custom block to the right side of my blog?
Tuesday: Drylands & Swim rehab ex bulgarian split squats w/bar, 20 x 2 x 10 each leg bicep curl negatrives, 20 x 3 x 10 straight arm dips, 90 x 3 x 15 rear delt fly, 75 x 3 x 8 resisted standing broad jumps, 2 x 5 explosive leg extensions, 95 x 3 x 15 altitude drops w/DBs, 2 x 5 good mornings, 85 x 4x 5 knee tic jumps, 2 x 5 kneeling ab crunches, 80 x 2 x 15 tricep press (?) 1700 EZ in pool Wed: off, traveling, did a few miles on the treadmill at home Thursday: Swim/SCY/Solo @ Sewy Warmup: 600 various 100 scull 4 x 25 shooters 50 EZ Main sets: 8 x 50 burst + cruise various @ 1:15 100 EZ 6 x (25 AFAP + 75 EZ) 100 EZ 6 rounds: 75 @ 100 pace (2 x IM, breast, free) 125 EZ Total: 3250 ~~~~~~~~~~~~~~~~~~~~~ It's very aggravating to swim at Sewy right now. In general, the pace clocks are never quite synced. Now one of them is broken. So I didn't look at any of my times. My shoulder is a bit sore after yesterday's effort. I keep forgetting to ice it ... And, continuing in my klutz like ways, I sliced my finger open the other day while making dinner. I couldn't decide if it was stitch worthy or not, but opted just to tape it. But it hurts some. Off to do rehab exercises for the millionth time ...
Saturday: Did 30 minutes of drylands and core work Sunday: off, wasn't feeling well Monday: Swim/SCY/Solo @ Sewy Warm up: 600 various 100 scull 8 x 25 burst SDK + cruise @ 1:00 100 EZ Main sets: 8 x (25 AFAP + 75 EZ) @ 3:00-3:30 100 EZ 3 rounds: 8 x 25, 2 x IM order @ 100 pace @ :45 1 x 50 EZ 100 EZ Total: 2750 ~~~~~~~~~~~~~~~~~~~~~~~~~ I've been a bit under the weather the last couple days. So have Mr. Fort and Lil Fort. Shoulder still a bit twingey, but better. I could really use a massage and that might help it. Haven't had one in many months. Massage Envy was annoying the hell out of me, but it did have the virtue of convenience.
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