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The FAF AFAP Digest

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http://www.usms.org/people/038W8
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http://www.usms.org/myusms/flog/
My team:
Rockwall Aquatic Masters ("RAM")

  1. Tues-Wed Oct. 17-18

    by , October 19th, 2017 at 12:12 PM (The FAF AFAP Digest)
    Tuesday:

    Did 5-6 miles on the treadmill and went to the gym. Did some of the following:

    RC exercises
    straight arm dips
    seated rows
    med ball slams (10)
    hip thrusters
    extreme angle squat, 5:00
    single leg stand in streamline on flat side of bosu, 1:00 each leg
    flutter kicks ion back in streamline on bosu, 100
    leg extensions
    decline straight leg raises
    good mornings



    Wed: Swim/SCY @ Pitt

    Warm up:

    550 various
    8 x 25 kick @ :40
    8 x 50 drill + swim, IM order @ 1:10
    -- I did them swim + kick

    Main sets:

    6 x 100 IM @ 1:55
    -- I did these alt back kick & free
    8 x 50, IM order, 25 fast (100 pace) + 25 EZ @ 1:00
    50 EZ

    6 x 100 IM or stroke @ 1:55
    -- I did the alt back kick & free
    8 x 50, IM order, 25 fast (100 pace)+ 25 EZ @ 1:10
    50 EZ

    1 x 50 sprint @ 1:00
    1 x 50 EZ @ 2:00
    1 x 100 IM or stroke sprint @ 2:00
    1 x 50 EZ @ 2:00
    1 x 50 sprint @ 1:00
    1 x 150 EZ

    Total: 3750


    ~~~~~~~~~~~~~~~~~~~~~~~~~


    Whew, I could feel the drylands at practice the next day ... I can't say the gym is inspiring me too much these days, hence the sparse attendance. I may just do core work and plyos this year.

    As usual, by the time we got to the sprints the last 20 minutes of practice, I was a bit blasted from all the aerobic work. And there wasn't enough recovery time/swimming do go AFAP. I did 3 x 50 breast @ 100 pace (29s) and one 100 back kick where I tried some (:59). I was afterward.
  2. Tues-Wed Oct. 17-18

    by , October 19th, 2017 at 12:12 PM (The FAF AFAP Digest)
    Tuesday:

    Did 5-6 miles on the treadmill and went to the gym. Did some of the following:

    RC exercises
    straight arm dips
    seated rows
    med ball slams (10)
    hip thrusters
    extreme angle squat, 5:00
    single leg stand in streamline on flat side of bosu, 1:00 each leg
    flutter kicks ion back in streamline on bosu, 100
    leg extensions
    decline straight leg raises
    good mornings



    Wed: Swim/SCY @ Pitt

    Warm up:

    550 various
    8 x 25 kick @ :40
    8 x 50 drill + swim, IM order @ 1:10
    -- I did them swim + kick

    Main sets:

    6 x 100 IM @ 1:55
    -- I did these alt back kick & free
    8 x 50, IM order, 25 fast (100 pace) + 25 EZ @ 1:00
    50 EZ

    6 x 100 IM or stroke @ 1:55
    -- I did the alt back kick & free
    8 x 50, IM order, 25 fast (100 pace)+ 25 EZ @ 1:10
    50 EZ

    1 x 50 sprint @ 1:00
    1 x 50 EZ @ 2:00
    1 x 100 IM or stroke sprint @ 2:00
    1 x 50 EZ @ 2:00
    1 x 50 sprint @ 1:00
    1 x 150 EZ

    Total: 3750


    ~~~~~~~~~~~~~~~~~~~~~~~~~


    Whew, I could feel the drylands at practice the next day ... I can't say the gym is inspiring me too much these days, hence the sparse attendance. I may just do core work and plyos this year.

    As usual, by the time we got to the sprints the last 20 minutes of practice, I was a bit blasted from all the aerobic work. And there wasn't enough recovery time/swimming do go AFAP. I did 3 x 50 breast @ 100 pace (29s) and one 100 back kick where I tried some (:59). I was afterward.
  3. Sun-Mon Oct. 15-16

    by , October 16th, 2017 at 04:06 PM (The FAF AFAP Digest)
    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    500 various
    100 scull
    8 x 25 shooters @ :40
    50 EZ

    Main sets:

    8 x 30 burst to 15m, cruise back from the blocks
    100 EZ

    8 x (25 AFAP w/fins + 75 EZ) @ 3:00
    50 EZ

    10 x 50 cruise free @ :20 rest
    200 EZ

    Total: 2750



    Monday: Swim/SCY/Solo @ LA Fitness

    3200 cruise


    ~~~~~~~~~~~~~~~~~~~~~~~~~


    Well, I made another attempt at AFAP 25s. My times were about the same as pre-surgery with the exception of fly being a tick slower. Fly feels the hardest right now. Between last Friday's workout, these 25s and doing some starts, I almost feel like a real swimmer again! Today, I just cruised. I was tired from Sunday's effort and I'm told garbage yards promotes vascularization.
    Categories
    Swim Workouts
  4. Fri-Sat, Oct. 13-14

    by , October 15th, 2017 at 11:11 AM (The FAF AFAP Digest)

    Friday: Swim/SCY @ Pitt


    I did 7 miles on the treadmill during the day. Was worried I'd be tired at practice, but the legs held up.

    Warm up:

    500 various
    50 scull

    4 x 200 with some weird breathing pattern
    -- I alternated free and kick
    -- a 200 seemed really long on the arms

    6 x 50, work SDK @ 1:00
    50 EZ

    Main sets:

    4 rounds:
    4 x 25 @ :45, extra :30
    -- there was a pattern, but I did them all Im order @ 100 pace
    50 EZ

    4 rounds:

    8 x 25 sprint @ :50
    100 EZ
    -- I did them with fins: back (12s), fly (12s), breast (13s), and back kick (11s) @ 100 pace
    -- I was surprised I could make 8 x 25 fly, but the interval was generous
    -- I was also pretty shocked that I could hold 11s on the back kick after all that 100 pace work

    1 x 50 @ 100 pace
    1 x 50 EZ
    1 x 50 fast
    1 x 150 EZ

    -- No, I was beat so just cruised 300 more all EZ

    Total: 3800


    Saturday:

    10 mile hike in Frick park


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    I was really beat after Friday's practice, even though it was mostly 25s. When you do 48 of them @ 100 pace, that's tiring. I'm going to head to BP later today.
    Categories
    Swim Workouts
  5. Wed, Oct. 11

    by , October 13th, 2017 at 10:57 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    I had to leave practice early to drive to Baltimore, so arrived early and did this before the official workout started:

    Warm up:

    500 various
    100 scull
    10 x 25 shooters @ :40
    50 EZ

    while they were doing 400 various, I did:
    5 x 50 burst + cruise
    50 EZ

    Main sets:

    16 x 25 @ :40
    -- they were doing some pattern, but I did them 100 pace IM order with an easy one in the middle
    -- my times seemed pretty fast, probably because we got to swim in the deep end bc the club kids weren't there

    I really needed a 100 EZ here, but we went into:

    1 x 300 IM, break :10 @ 75s
    1 x 200 IM, break :5 @ 50s
    1 x 100 IM
    50 EZ

    -- Way tooo much arm work for me, so I did them all up tempo backstroke kick.

    2 rounds:
    4 x 50 fly and back w/fins, hold best average @ 1:00
    1 x 50 EZ @ 1:00

    The first round was a disaster for me, I cramped on a couple efforts and only got out one fast 50. The second round, backstroke, was cramp free. I only did 3 of them but went 27, 27, 26. A best average set is a bit much for me after only 5 weeks of swimming ...

    200 EZ

    Total: 2800


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    I left to drive to Baltimore. The news wasn't quite as terrible as I feared. My left subclavian vein did re-close to some degree (which I could tell) after the venoplasty. (Apparently, there is a recoil effect.) But Dr. Lum estimates that it is 50% open. It was 70% closed before. The axillary vein on the right side is a dead loss, completely occluded. But the subclavian has opened a tiny bit more and I have a good collateral. The fact that I have a good collateral means that the problem has been brewing for years. I have to be on blood thinners until Thanksgiving (6 months post surgery). I will be happy to get off them! And swimming should not cause any further damage because the ribs, scalenes and pec minors are gone, decompressing the area and leaving more room for collaterals.
    Categories
    Swim Workouts
  6. Oct 7-10

    by , October 11th, 2017 at 11:16 AM (The FAF AFAP Digest)

    Saturday:


    10+ mile hike


    Sunday:

    1500 EZ at Bethel Park. Wanted to do a sprint workout, but was too tired and so abandoned the effort


    Monday:

    off


    Tuesday: Swim/SCY/Solo


    Warm up:

    500 various
    100 scull
    2 x (4 x 25 burst cruise + 50 EZ)
    50 EZ

    Main sets:
    2 rounds:
    20 x 25 IM order @ 100 pace @ :40
    200 EZ

    10 x 50 cruise, alt free & kick @ :20 rest
    150 EZ

    Total: 3000


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~


    Driving up to Hopkins later today for a bilateral ultrasound. I'm estimating a 95% chance that my left side mid-subclavian vein has re-closed. I may stop in at Pitt on the way for a bit.
    Categories
    Swim Workouts
  7. Thur-Fri, Oct 5-6

    by , October 7th, 2017 at 10:39 AM (The FAF AFAP Digest)

    Thursday:


    Did 2600 almost all easy in the pool and was on the treadmill.


    Friday: Swim/SCY @ Pitt

    Warm up:

    400 various
    6 x 50, did them 15m UW each length @ 1:00
    8 x 25 @ :45, did some burst SDKs
    50 EZ

    Main sets:

    8 x 25 sprint @ 1:00 (did 100 pace)
    50 EZ

    4 rounds:
    1 x 50 kick AFAP @ 1:30
    1 x 50 EZ @ 1:30
    -- I couldn't do this set even 100% healthy and in shape ... not enough rest
    -- so I did the kicks 100ish pace
    -- 3 = 35s (back kick), 1 w/fins = 24

    8 x 25 sprint @ :50 (did 100 pace)
    50 EZ

    2 x (50 AFAP kick + 50 EZ @ 1:30
    -- cruised all 4 50s, really needed a break

    8 x 25 sprint @ :40 (did 5 @ 100 pace and cruised 3, getting tired)
    50 EZ

    2 x (50 AFAP kick + 50 EZ) @ 1:30
    -- did 1 fast flutter kick with fins (26) and cruised the last 3

    4 x 25 sprint @ :30
    -- did this as a broken IM @ 100 pace
    50 EZ

    1 x 50 AFAP kick - no, was toast
    100 EZ

    Total: 2700


    ~~~~~~~~~~~~~~~~~~~~~~~


    Well, that was a beat down of a sprint conditioning workout ... at least for me! That middle set of 4 rounds of fast kicking really zapped me. But I think 35s are decent times for a 50 kick right now. I swam the 8 x 25 set right after pretty well, but then I was dead the rest of the workout and muddled through. Still, on the whole, my 100 pace times were the fastest they've been since I got back in the pool. Coach Bill said he thinks I'm improving every workout.
    Categories
    Swim Workouts
  8. Wed Oct 4

    by , October 5th, 2017 at 09:30 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:


    400 choice
    4 x 100 IM drill @ 2:10
    6 x 50 kick swim @ 1:05
    -- I did them all kick, UW 15m each length
    50 EZ

    Main sets:

    3 rounds:
    1 x 25 @ :30 drill
    1 x 50 @ 1:00 drill, swim
    1 x 75 @ 1:30 drill, swim, sprint
    1 x 100 @ 2:00 drill, swim, fast, sprint
    1 x 75 @ 1:30 sprint, easy
    1 x 50 sprint, easy
    1 x 25 sprint
    1 x 100 EZ (I did 2 of these as 50s)

    I didn't really follow this pattern. I did a mix of 100 pace fly, back and breast, 25s and 50s, some hypoxic work and easy kicking

    8 x 100 IM @ 2:00, descend last 4
    YUCK!
    -- I did the first 4 cruise free. I did a couple fast 50 back kicks on the last 4, cramped on another, cruised another
    100 EZ

    8 x 25
    odds = free no breath, evens = sprint
    -- I did all breast @ 100 pace
    200 EZ

    Total: 3650


    ~~~~~~~~~~~~~~~~~~~~~~~~~


    The all out 25s swim that I did on Sunday did not seem to agree. So I hit the treadmill for a couple days. And I just did 100 pace stuff last night. But I did a fair amount of it, so was pretty bushed afterward. We an an Olympic semi-finalist from 2016 swimming with us last night in the fast lane. She had a beautiful backstroke.
    Categories
    Swim Workouts
  9. Fri-Sun, Sept 29-Oct. 1

    by , October 1st, 2017 at 06:07 PM (The FAF AFAP Digest)


    Friday


    I went to the Sewy practice, which was a shortened version of what I did at Pitt on Thursday. I did some 100 pace work, but then shifted to cruise/hypoxic mode. Pizza after.


    Saturday

    long walk with the dog (Mr. Fort out of town), then on the treadmill


    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    500 various
    8 x 25 shooters @ :40
    50 EZ

    Main sets:

    5 x 50 burst + cruise @ 1:15
    50 EZ

    4 x 30 m starts from the blocks, SDK @ 100 pace to 15m + cruise back
    -- 2 back, 2 forward
    50 EZ

    4 x (25 AFAP swim + 75 EZ)
    -- 3 free, 1 back
    50 EZ

    10 x 25 @ 100 pace @ :45
    100 EZ

    10 x 50 cruise free @ 1:00
    200 EZ

    Total: 2750


    ~~~~~~~~~~~~~~~~~~~~~~~~~


    Well, not surprisingly, the starts and all out 25s felt tres bizarre. Clunky even. But, on free, I dropped a half second just thru repetition. The last of my starts was decent. Big rust. But since I have nothing planned, I can work on scrubbing off the rust. Actually, on Friday, a Sewy friend asked if I had a meet planned. I immediately said no. But I feel like my "comeback" might not take as long as I previously thought. In just a month of only very quasi-regular workouts, I don't feel too bad. So I may keep Indy in the spring in the back of my mind. But only at the back ... Even a 50 sounds very long right now.
    Tags: quasi
    Categories
    Swim Workouts
  10. Thursday, Sept 28

    by , September 29th, 2017 at 10:17 AM (The FAF AFAP Digest)

    Swim/SCY @ Pitt

    Warm up:


    400 various
    8 x 25 back kick @ :40
    50 EZ
    8 x 25 of something ... @ :40
    -- I did odds = fly @ 100 pace, evens = EZ
    50 EZ

    Main sets:

    12 x 50 IM order with good breakouts @ 1:00
    I did: 3 x (4 x 50)
    -- 25 fly @ 100 pace + 25 EZ back
    -- burst SDK + cruise
    -- back, 12.5 UW each length
    50 EZ

    6 rounds:
    2 x 50, odds = fast @ 1:15 (I did them @ 100 pace), evens = EZ
    -- I missed one fast 50 while looking for a nose clip that fell off my suit
    4 x 25, odds = EZ, evens = fast @ :30 (did a few AFAP, most 100 pace)
    100 EZ

    100 EZ

    8 x 25 breast @ 100 pace (13s)
    -- I hung around to do these with a lane mate who was doing fly
    -- was surprised that I could do this actually
    50 EZ

    Total: 3650


    ~~~~~~~~~~~~~~~~~~~~~~~~~


    My 100 pace seems a bit smoother and faster. One my 50 backstroke kicks was a 23 high. I didn't feel as exhausted after this workout, which is a good sign. I've done a few all out 25 kick and 25 breast efforts. But in general I'm a bit leery of going AFAP on free or back with my rapid fire turnover. Still easing into it ... Although I'm sure some of it is mental. It takes some mental effort to go truly all out and my brain is rusty.
    Categories
    Swim Workouts
  11. Mon-Tues, Sept 25-26

    by , September 27th, 2017 at 12:07 PM (The FAF AFAP Digest)

    Monday:


    was on the treadmill and did 2000 EZ at LA Fitness


    Tuesday: Swim/SCY @ Pitt

    Warm up:

    400 various

    16 x 25 back kick @ :40
    -- just cruised these ...

    Main sets:

    16 x 25 @ :40
    -- can't remember exactly what was assigned, def some backstroke
    -- I did the first 10 x 25 odds = fly (! first time) evens = EZ and some shooters and power kicks on the rest

    5 x 100 back @ 1:50
    -- I did odds back, evens back kick < 1:10

    8 x 50 @ 1:00 (did 9 inadvertently)
    -- I did 25 fast back @ 100 pace with fins (13s) + 25 EZ
    50 EZ

    6 x 100 back @ 1:40
    -- I did 6 x 50, odds = free @ 100ish pace with Lochte turns, evens = EZ
    50 EZ

    8 x 25 @ 1:00 @ :40, odds = sprint back
    -- I did 3 of the 4 fast ones (breast), but then cramped
    -- I was really too tired to sprint well at this point
    100 EZ

    1 x 100 fast (no, cruised it)
    1 x 100 EZ

    Total: 3300


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    Another night at Pitt, this time with a more doable workout. I tried fly for the first time in 11 months and it only felt slightly weird. Backstroke felt smoother. I'm hoping I can use my little paddles soon. I read the other day that Ray Looz (Lily King's coach) assigns a lot of breaststroke with fins and paddles.
    Categories
    Swim Workouts
  12. Sunday Sept 24

    by , September 25th, 2017 at 11:43 AM (The FAF AFAP Digest)
    On Friday and Saturday, I did some drylands and was on the treadmill. Sunday, I went to Bethel Park and did the following:


    Swim/SCY/Solo @ BP

    Warm up:


    500 various
    10 x 25 shooters w/fins @ :40
    -- I was surprised this interval was pretty easy to make
    100 EZ

    Main sets:

    5 x (25 AFAP + 75 EZ) @ 3:00
    -- 3 breast (12s), 2 kicks (10s)
    50 EZ

    20 x 25 back w/fins @ 100 pace, UW 15 m @ :45
    200 EZ

    10 x 25 breast w/fins @ 100 pace @ :45
    200 EZ

    10 x 25 no breath free w/fins @ :45
    -- wanted to do this race pace, but was too tired
    200 EZ

    Total: 3000


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    I can go long distances on the treadmill with no problem, but put me in the pool and I'm plastered afterward ... My 25s were slower than usual, but not ridiculously slow at all. Of course, I was doing then on a slower interval than usual. Baby steps.

    In other random news,

    1. My allergies have been killing me this Aug/Sept. I didn't start feeling better until I started taking plant sterols. Usually I'm worse in the spring, but this late summer/fall has been challenging. I think it's the mold.
    2. We are going away for xmas and new years this year (Costa Rica). I've wanted to for years as the winters are long here, and we can't really go any other time with Lil Fort.

    3. I've decided to re-learn conversational French. Not doing to do it traditionally. I'm going to use Duolingo, podcasts and youtube.

    4. Swimming makes me so hungry ...

    Updated September 25th, 2017 at 12:44 PM by The Fortress

    Categories
    Swim Workouts
  13. Sprinters Choice Thursday, Sept 21

    by , September 22nd, 2017 at 11:12 AM (The FAF AFAP Digest)
    I went to Pitt last night for "sprinter" practice. It seemed like a distance workout to me, so I chopped the main set in half.

    Swim/SCY @ Pitt

    Warm up:


    450 various

    4 x 100 with some breathing pattern (I always ignore these) @ 1:50
    -- I did odds = free, evens = back

    16 x 25 kick @ :35, every 4th one fast
    -- I did 8 backstroke kick, then put on fins and did some shooters and bursts
    -- the interval was way too short to go "fast"

    4 x 50 @ :55, no breath then build
    -- I did them free & back, 12.5 UW each length


    Main sets:

    assigned 2 rounds:
    4 x 100 @ 1:30
    1 x 50 EZ
    3 x 100 @ 1:25
    1 x 50 EZ
    2 x 100 @ 1:20
    1 x 100 EZ
    1 x 100 sprint
    1 x 100 EZ

    Fugetabout ... I did:

    2rounds:
    4 x 50, odds = @ 100 pace @ 1:30
    -- on round 2, I did one of the 100s backstroke kick, cruising at 1:03, then promptly switched back to 50s
    1 x 50 EZ
    3 x 50 odds = 100 pace @ 1:25
    1 x 50 EZ
    2 x 50 odds = 100 pace
    1 x 100 EZ
    1 x 50 @ 100 pace
    1 x 100 EZ (200 EZ on round 2)

    Total: 3200


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    The warm up was sufficiently hard to tire me out before trying to sprint. Very garbage yardy main set, I thought. Even chopping everything in half, I still did a lot of 100 pace work and yardage. I was beat down after that. A 90 minute workout is a bit much for me at this point ... Off for a hike in Frick Park with a friend!

    Updated September 23rd, 2017 at 10:29 AM by The Fortress

    Categories
    Swim Workouts
  14. "No flip turns!"

    by , September 18th, 2017 at 06:18 PM (The FAF AFAP Digest)
    I went for a 7 mile hike yesterday with Mr. Fort. Today, I swam at LA Fitness in Bridgeville. Midway through my workout, the lifeguard screamed at me (no joke, I was berated) for doing flip turns. Flip turns while I was swimming in a swimming pool ... Apparently, I was getting the pool deck wet. We can't have that in a pool, can we? I told her that I didn't feel obligated to stop doing flip turns, so she glared at me the rest of my workout and ranted to herself. Then I had a word with management on my way out. Crochety old lady! There is no pace clock there, so I just estimated intervals.


    Swim/SCM/Solo @ LA Finess:

    Warm up:

    500 various

    20 x 25 power kick @ :45
    50 EZ

    Main sets:

    20 x 50
    odds = 100ish pace (mix of free, back, breast and kick)
    evens = EZ
    100 EZ

    2x
    10 x 25 dolphin kick on back @ 100 pace, arms at side @ :45ish
    100 EZ
    10 x 25 flutter kick @ 100 pace, arms at side @ :45ish
    100 EZ

    100 EZ

    Total: 2950


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    Really happy there was no pace clock there ... I'm sure my 100ish efforts don't correlate to my usual 100 pace times. Although I was swimming in SCM, so don't really know those times anyway. My fin free felt much better today, more efficient. Not unexpectedly, my legs were tired from treadmill work/walking. That stuff just does not mix well with swimming. But my shoulders/chest felt fine. My arm doesn't swell up anymore in the pool than it does on the treadmill with a raised heart rate, and even then it's only minimal.
    Categories
    Swim Workouts
  15. Fri-Sat, Sept 15-16

    by , September 17th, 2017 at 01:48 PM (The FAF AFAP Digest)


    Friday 9/15

    Drylands:

    Went to the gym for the first time in many months. Just did some rehab, core work and light weights. Despite only doing good mornings with the 45 lb bar, I could feel it in my back and hamstrings the next day.

    Treadmill, 7.5 miles

    mostly walking fast with a killer incline



    Saturday: Swim/SCY/Solo @ Bethel Park:

    Warm up:


    500 various
    8 x 25 shooters w/fins @ :45
    50 EZ

    Main sets:

    8 x 50 burst SDK + cruise @ 1:00
    50 EZ

    3 x (25 AFAP kick w/board + 75 EZ) @ 3:00

    10 x 25 @ :40
    odds = breast dolphin @ 100 pace
    evens = EZ back
    50 EZ

    5 x 50 DPS free-back @ 1:00
    50 EZ

    20 x 25 @ :40
    1-10 = dolphin kick w/snorkel & arms at side
    11-20 = dolphin power kick w/arms at side
    100 EZ

    10 x 25 no breath free @ whatever (no swimming lungs)
    200 EZ

    Total: 2950


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    Made it to Bethel Park, one of my fave places to swim, yesterday. Still easing back in, but more of a Fort-like workout. My 25 AFAP kicks were maybe a second off my former blasto times. I didn't think that was too bad considering the absence of speed in my life. Back on the treadmill today. I don't think I'll swim on back to back days for awhile to not overdue. Trying not to be compulsive!
  16. 6 months later ...

    by , September 15th, 2017 at 12:44 PM (The FAF AFAP Digest)
    It's been 6 months since I posted, and a tumultuous 6 months it has been! Here's the summary:

    1. Good: In April, I went on a lovely vacation to Paris and northeast France (medieval tour) with a friend.

    2. Bad: In early May, I had a pec minor release on my right side, mostly to allow more room for collateral veins (axillary and subclavian closed despite Dec. surgery). My dr said it was the largest pec minor tendon he'd ever seen on a woman. A fairly minor surgery, but then a freak accident on the treadmill spawned a hematoma on my chest that lingered for weeks.

    3. Good: Went off to CA with my hematoma to see my daughter graduate from college.

    4. Bad: On May 22, had the major VTOS surgery on my left side. Once again, my rib was massive. My dr had thought it highly unlikely that I could have bilateral VTOS -- so rare -- but lo and behold my mid subclavian vein was clotted/compressed (though not nearly to the degree of my dead loss right side). After the surgery, my vein was still compressed, so I had another balloon venoplasty for my 5th surgery.

    5. Really bad: The recovery from this surgery was difficult and more painful. They also took out my pec minor tendon this time, which was efficient but meant a larger incision. A couple weeks later, I got very sick and was couch bound. Then, I was plagued by shingles. It was a good 8-9 weeks of pure unadulterated hell. I don't recommend it to anyone.

    6. Really Good: As a reward for survival, I planned and went on a smashingly fun trip in mid-August to Croatia, Slovenia and Montenegro with my daughter before she went off to grad school in Boston.

    7. Mixed: Inexplicably, though I look much the same, I lost 8-9 pounds with months of being a couch potato and no change in diet. Mostly muscle loss, I think.


    And so September rolled around, and I passed my "no swimming for three months" ban. It's essentially been 10+ months out of the pool with the exception of a few swims in February. In retrospect, I'm glad I stopped swimming in March and waited for surgery on the other side. I was correct that I had another clot, and swimming could have been hazardous.

    Cautiously, I swam twice a week the first two weeks of September, mostly slowly. Felt incredibly weird. My right arm, while much better, is still slightly swollen due to the closure of the main veins. My dr, a national VTOS expert, really has no prognosis for me. He doesn't have any patients who have been elite masters athletes and then had failed VTOS surgeries. (To be clear, the surgery was successful in terms of decompression, but the veins were just permanently damaged from swimming and genetics.) So I am in unknown territory. Of course, the odds are stacked against me without proper circulation. But I think my circulation has likely been compromised somewhat for years (hence dying on 100s despite adequate training) and my training is kick-based.

    And so ... I persist and will see what comes. I think it will be a fairly long "comeback." A successful VTOS surgery might involve a year long comeback. But I've been out 10 months with 5 surgeries and have closed veins on the right side ... I do have a doppler ultrasound checkup on both sides in mid October. This is anxiety causing because, of course, I have never once received any good news from my dr and am hoping my left side vein is still open. On the upside, as a testament to his surgical skill, I seem to have lost zero range of motion and have no nerve damage. And I've read that getting rid of the pesky pec minor tendons may lessen one's predisposition to rotator cuff problems.

    Anyhoo, I went to Pitt last night and did the sprint workout. I obviously am not "sprinting" at this juncture, but bumbled along happy to see some teammates. Used fins, which I am sure I will be doing for a loooong time while my thoracic area re-adjusts to swimming.



    Swim/SCYPitt

    Warm up:

    150 (arrived a bit late and missed 250)
    8 x 50 various @ :55
    8 x 50 kick w/fins @ :55

    Main sets:

    2 rounds:

    4 x 100 @ 1:30 (I alternated free and flutter kick)
    1 x 50 EZ @ 2:00
    2 x 25 sprint, 1 kick + 1 swim @ :40
    1 x 50 EZ @ 1:40
    2 x 50 fast, 1 kick + 1 swim @ 1:10
    1 x 50 EZ @ 1:40
    1 x 50 fast kick @ 1:00
    1 x 50 EZ @ 2:00
    1 x 50 fast swim @ 1:00
    1 x 100 EZ swim
    1 x 100 fast
    1 x 200 EZ (did 150s)

    Total: 3350


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    Not surprisingly, only breaststroke and kicking feel halfway normal. On a couple of the 50s fast kick, I went 100ish pace and was surprised to come in at 25-26. So I can apparently still dolphin kick, though the power and punch are missing. Did a couple DPS 50 breasts at 31. At the very end of the workout, I cruise kicked a 100, working on SDKs, and came in at 1:04 with not much effort. I felt beat after this longish return practice. The treadmill does not transfer to the pool! I will venture back to the gym at some point, but will only do very light weights. I don't feel up to yoga yet; way too much weight and pressure on my shoulders/chest.

    I felt really happy after that workout.

    Updated September 17th, 2017 at 09:47 AM by The Fortress

    Categories
    Swim Workouts
  17. Retired ... for now

    by , March 27th, 2017 at 04:57 PM (The FAF AFAP Digest)
    I had my follow up at Hopkins and the news was not good. The extensive clot is still there and the axillary and subclavian veins have re-closed since the balloon venoplasty. I suspect the re-closing was what I perceived as a strain in the thoracic area a few weeks ago. Vein reconstruction surgery is not a good option because it would require a bypass with only a 50% or less chance of success. So I need to grow some collateral veins; I may already have some since my arm is not all that swollen. But there is some fear for my left side, which is showing some pre-thrombolytic symptoms.

    I will have another ultrasound on both sides in 2 months. If the left side is showing more signs of damage than last time, I may have another first rib resection at that time. That surgery may have a better likelihood of success than the one in December if we avoid a clot. Or I could just use a conservative approach ... The downside of that is that I think I would have anxiety over getting another clot/ruining another vein. And I really couldn't swim without compressing the vein further. Streamlining is ultra compressive. And of course my sister had bilateral VTOS.

    I have been in the water some. But just kicking with my arms at my side is not very inspiring. My dr said that I could start some swimming, but I am leery about my left arm. I have been on the treadmill regularly; did 14 miles the other day after the bad news. So I am going to put all thoughts of competing aside for now. I may pop into the pool to see friends from time to time. But I am basically retired right now. Maybe next year I can re-assess. Without the primary veins on the right side, it is unclear whether I could ever return to my previous form.

    On a happier note, I have a trip to Paris and environs planned in April. And I had a really kick ass 2016 before the VTOS reared its ugly head in October. The Fina rankings have come out and, in the 55-59 age group, I ended up with:

    SCM:

    50 back #1 (WR)
    100 back #1 (WR)
    50 fly #1 (WR)
    50 free #1 (WR)
    50 breast #4 (NR, that was subsequently broken)
    100 breast #8

    LCM:

    50 back #1 (WR)
    50 fly #1 (#WR)
    50 free #1
    50 breast #3

    SCY (1 meet, done with a blood clot)

    50 fly (NR)
    50 back (NR)

    Adios for now! I wish everyone well in their swimming endeavors.

    Updated March 28th, 2017 at 10:04 AM by The Fortress

    Categories
    Uncategorized
  18. Few Swims

    by , March 2nd, 2017 at 03:22 PM (The FAF AFAP Digest)
    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

    Categories
    Swim Workouts
  19. Feb 16-19

    by , February 19th, 2017 at 05:06 PM (The FAF AFAP Digest)
    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!
    Categories
    Swim Workouts
  20. Wed Feb 15

    by , February 16th, 2017 at 10:08 AM (The FAF AFAP Digest)

    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.
    Categories
    Swim Workouts
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