The Labours of SwimStud

I did a mish-mosh today...still being mindful of recovering.

Warm Up
400 FR
4 x 50 Burst n Cruz 1:15
2 x 50 EZ
6 x 50 K Mod 1:30
2 x 50 EZ

Main
8 x 25 FL :45
2 x 50 EZ FR

4 x 50 BK 1:00
2 x 50 EZ FR

4 x 50 BR P/FL K w/fins 1:00
2 x 50 EZ FR

Post Main
6 x 100 Snorkel and paddles on 1:45
4 x 25 AFAP chute sprints :45
4 x 25 FR Sprints :45

Cool
4 x 50 EZ

Cardio/FatBurn...working off the surplus baggage I acquired whilst sitting about through thanksgiving...I didn't eat that much...honest...

I jammed in a solid 16 mins on the bike HR around 130-140. Then hopped to the elliptical and did another 16 mins around 130-150.
Wore a knee support to help the situation out but everything is fine.
Afterward I hid the mat for core work.

2 times thru:
30 x Plank Kick Backs
2 x 15 (L&R) Glute-side raises
:30 Core Twist on ball
12 lower-back hyper extensions over ball
15 lower-back leg raises over ball

Thinking about enrolling in self-defence classes...I'm fearful of jealous husbands attacking me...need to be prepared.

Off to PT...which is likely ending today or next Tuesday.

So I started over with training today. I still have some way to go with my knee and getting all the swelling down and strength back.
I opted to go light on HIT work and put in a good base building set.

Warm Up
400 FR
4 x 50 UW(max distance) SDK w/fins 1:30
2 x 50 EZ
4 x 25 Burst n Cruz 1:15
1 x 50
4 x 25 BR Kick easy/moderate...want to be cautious but still do the motion.
1 x 50

Main
6 x 200 FR 3:30
200 EZ
150 EZ/50 Fast
100 EZ/100 Fast
50 EZ/150 Fast
200 Fast
200 EZ
I did these from 3:00 down to 2:45..focus on trying to remain long and smooth with speed that I can maintain.

HIT Set- 4 times through
2 x 50 K Moderate 1:30
:30 Moderate/Fast VK
25 Fast (100 Pace) :10R, 75 Smooth.
Rest to next top with at least :20R
I was doing this on about 5mins per set. Some HIT purists might want more rest which is fine...I felt I was replicating the end of a 100 with this...fatiguing the legs and system then going into as hard 25. The VK really help get the kick together and I felt powerfully connected to the water with my kick on the fast 25, and my 2 x 50's got faster without exerting greater effort.

Cool
4 x 50 EZ (snuck in a little BR)

Well I've been absent from the blogs since October. If you haven't heard, I managed to tear my meniscus somehow or at least the tear became a problem in the late summer. Backing off, and resting/icing didn't work as I kept getting pain and I had a trim on Nov 15.

It all went well and I went to BU to swim in NEM SCM Champs this past weekend. I was not at my best times but considering last years time I don't look too far off YOY. Last year I felt I didn't want to race, this year I did, but a bit of a layoff and rest up over thanksgiving left me with a rather tight-fitting suit jacket and some apprehension about entering the meet.
However, by Dec1 I feltI'd had a very rapid recovery to about 85-90% and entered. To save my psyche I ditched all BR events so as not to have a bad time hanging over me for a year or more importantly to rush the recovery. I want to swim fast Breaststroke again...so I am prepared to be patient in my rehab and strengthening.
All things considered; the knee, lack of fitness, lack of race practice and an abundance of body hair...I felt I did OK. I didn't hurt myself and I had a great time. My times were what they were. I even debuted with a competitive 100 Backstroke and did my first SCM 50 to give me events to swim.

When I got home I looked up last year's times and I think I did pretty well by comparison.
2011
50 FR 31.58
100 FR 1:11.1
50 FL 36.04
2012
50 FR 32.18
100 FR 1:11.22
50 FL 35.21

Not bad at all...especially since I didn't have a valid excuse last year, and then had a great SCY season.