RC/ankle/elbow rehab exercises
captains chair hi knee raise w/10 lb DB, 3 x 10
captains chair leg raises, 2 x 20
power wheel roll outs, 2 x 25
explosive leg press, 250 x 4 x 10
power squats, 250 x 1 x 6, 270 x 1 x 6, 280 x 2-3 x 6
standing broad jumps, 10
knee tuck jumps, 10
Only had 45-50 minutes to swim today before dinner plans, so did a quickie.
8 x 25 shooters w/fins @ :35
5 x 50 free w/fins @ :45
10 x 25 burst to 15m + cruise @ 1:00
-- various (dolphin, fast hands breast, fast doggy paddle)
2 x (25 fast + 25 EZ) @ 1:30
Mini LP Set:
Had thought about doing a tabata kick, but the legs were kinda tired from the gym. So I did a mini lacate kick with the board.
10 x 25 best average @ 1:00
-- flutter kick w/board & fins
-- went high 10s-11 flat
Very busy weekend. High school districts took up loads of time on Friday and Saturday. Teen Fort did way better than she had any right to expect after barely swimming for 2 years, making both A finals in her events and her medley relay made state cuts. Maybe her weight lifting elective has made her stronger.
I checked out the closed back FS3 this weekend. Hmm ... it seems completely different than the LZR Elite in a cool way. But you have to pull the suit on through a hole about the size of your head. This is difficult if you are not a rail thin runner or skinny teen. I had my guinea pig Teen Fort try to get it on and even she struggled and didn't like the suit. I'm slightly concerned even the next size up will be too difficult ... Can we please just have back our zippers?!
My right elbow, as predicted, feels much better after the soreness of the cortisone shot wore off. Not amazing, but better. Still plan on doing no upper body weights for at least a month. My headaches from the nitro patches are somewhat better. I really hope they completely go away after a couple weeks.
I had my dates mixed up over one of Lil Fort's meets. So I can possibly attend one day of the VMST meet in Richmond. I'm committed to going to Williamsburg on Sunday with the fam and friends for a half marathon and 5K. If I go, looks like it will be split requests for me:
Updated January 29th, 2012 at 09:03 PM by The Fortress
* Finally feels like this injury is starting to get better. Still got some pain but it is no where near as bad as it has been or was even yesterday.
* I'm hoping I get back in the pool by the end of the week. Not sure what kind of a work out I will start back with - going to be thinking about it.
Today, I drove to Plymouth MA to pick up a Zodiac hull that I will be outfitting, over the next couple of months, with a new motor, new tubes, new electronics, and a customized top designed to store a variety of safety gear and facilitate the clear display of warning/caution/swimmer banners slightly above eye-level. This seems to be the logical progression for a swimmer obsessed… have boat; will/can travel. Of course, there is the tiny detail of needing willing/able/capable pilots… more on that plan soon.
Since I have been thinking about a swim from Plymouth to Provincetown for some time now, I decided to take a small detour to White Horse Beach, which would be the logical start for this swim. Taylor Road runs parallel to the beach and is fairly close to the high water line, but there are many beach cottages, at times crammed four deep between the pavement and the sand… some on stilts, and only a very few appeared to be set up for winter occupancy. To say the neighborhood was quiet on this Saturday in January would be an understatement. Still, there were a few dog walkers on the beach, and as I was on somewhat of a recon mission, I was determined to have a chat with anyone who might provide a bit of info. Mr. Black Lab – iPod was in a bit of a hurry, but did stop long enough to point in the direction of Provincetown. He was also kind enough to add that it would probably take days to swim that distance… thanks… you can go now… Fido is getting restless…
Cape Cod is a rather narrow and low-lying strip of land that extends from the mainland in a counter-clockwise sweep to the terminal fist that is Provincetown. As the horizon is somewhat less than the 19-20 miles between W-H Beach and P-Town, there was no visible land, but the Pilgrim Monument http://pilgrim-monument.org/monument.html , at 252 feet tall, is the only thing one can see in the distance.
I thought this was a stretch of water begging for a first crossing, but have just recently learned that it has, in-fact, been swum once successfully and attempted several times. According to my friend, (and director of the Boston Light Swim www.bostonlightswim.org) Greg O’Connor:
“I did find that many people have attempted the swim from Plymouth to P-town or the reverse, but only Russell Chaffee of Sayre, PA has succeeded.
Chaffee was known for his long river swims such as the Susquehanna River (250 miles). He would swim 30 or so miles during day light and get out at night, much like the 8 Bridges.
He swam from Plymouth because of the counter clockwise rotation of the current in Cape Cod bay.
Chaffee made his swim on Wednesday August 14, 1968. He started from Manomet Beach in Plymouth at 4:00AM. This timing coincides with the height of the ebb tide in Plymouth on that day. He finished at Herring Cove Beach just south of Race Point in Provincetown at 6:40PM, about 14 hour and 40 minutes. The distance is about 18.5 miles. He wore no cap, but just goggles and blue swim trunks (or a “skirt” as my friend Pam would say).
Before starting he ate a breakfast of eggs and ham (not green) and during the swim he drank 8 cokes and ate a box of sugar cookies. The tide was still going out when he got to P-town and he had to “work like mad” to finish. Chaffee was 41 at the time.
The first reported attempt for a bay crossing before Chaffee was in 1915. On a bet (most marathon open-water swims back then involved a lot of boasting and money to back it up) Henry Sullivan of Lowell (1st American to cross the EC!) and Samuel Richards of S. Boston left Nantasket way up in Hull and swam for P-town. Charlie Toth of Boston (3rd man to swim the EC) jumped in at the last minute. Richards quit after 5 hours, then Toth after 10. After 14 hour, with 9 miles to go, Sullivan got out.
There were several failed attempts in the 1950s to swim from P-town to Plymouth.”
Now, I have to say that this bit of history really adds to the allure of the swim for me, and having a few more friends with an interest in reviving the route is exciting and reassuring.
How many days until summer?
Well, I had a mediocre SCM meet at BU in December, so I was a little concerned about how I would fare today at a local Y pool
Here are the Highlights:
50 FR :27.84. 4th best ever time. If I eliminate B70 swims the 3rd best. Last year's time at Harvard in Feb was :27.87. My Fastest in this pool was :28.37
50 BR :32.78 2nd best time by 1/100. At last year's meet at this pool I was 33.96. I've been 32 flat at Harvard and 32.79 at Nats...both of those were shave and tapered.
100 BR 1:14.x 4th best time ever, last year 1:17.66 at this pool, later in March 2011 at Harvard I did a 1:11.34 tapered.
100 IM 1:11.x This one wowed me. Last year I was 1:14.59 at this meet. Eliminating B70 swims (1:08.31 Nats, 1:09.99 Zones), this is my best ever in the 100 IM.
Obviously some good things have happened since December: A month of Fort inspired speed workouts have definitely either made me faster or at the very least put me back in touch with my inherent speed. If I think about the fact I was not tapered, nor shaved or trimmed, I am very happy and excited for the championship season. I wore an Aquablade jammer for all swims today which would be a better suit than some of these other swims but I don't think it accounts for that much, especially in a 12ft to 4 ft YMCA pool with a slippery bulkhead of doom and high walled gutters.
Enjoying the glow right now.
I had a nice swim at Riverbank this morning—got to see a pretty sunrise reflected off New Jersey buildings across the Hudson as I swam. The pool was peaceful, the water temp good. Here’s what I did:
1000 lcm warmup (400s, 200k, 200p, 200d/s)
4 x 350 inside-out IMs (fr / br / bk / fl / bk / br / fr), odds work FR and BK, evens work BR and FL
3 x 200 @ 3:20, desc. [3:16 > 3:10]
100 moderate kick
2 x 200 @ 3:15, steady pace [3:12, 3:11]
100 moderate kick
1 x 200 @ 3:10, fast [3:04]
100 moderate kick
[I was really struggling to find any kind of speed on these today.]
700, done as 1 length FR / 1 length BK / 2 FR / 1 BK / 3 FR / 1 BK / 4 FR / 1 BK
[just because I didn’t get my fill of these on Friday]
4 x 50 “tantrum” kicks (streamline on stomach underwater and flutter kick as fast and furiously as possible until you need to breathe, then surface and finish length easy on back—goal is to maximize foot speed)
400 warmdown + play
I was extra-motivated to swim the whole 2-hours session today by my experience at TNYA’s One Hour Swim extravaganza yesterday. I didn’t swim the event this year, but got to cheer on teammates and count for my swim buddy Hannah in her second OHS of this year. Watching people swim back and forth for an hour seems like it would be one step up (maybe) from watching paint dry, but it’s actually pretty cool and inspiring to watch teammates push limits and test themselves, plus Team New York always manages to make their happenings fun to be part of. Much as I hate to admit, I hope I’ll be back to swimming this next year!
4 X 100 free @ 1:50 relaxed, concentrate on form (1:16 - 1:19)3 X 50 free descend @ :50
Kicking (1050 set/ 2550 total)
6 x 25 underwater SDK w/fins @ :45
4 x 75 back w/fins , fast @ 1:30
4 x 75 flutter w/fins, fast @ 1:30
2 x 75 breast on back (keep knees below the surface) @ 2:00
2 x 75 back, no fins, @ 2:00
"Drop-out" 100s (1200 set / 3750 total
From [ame="http://forums.usms.org/forumdisplay.php?f=121"]High Volume Workouts[/ame], [ame="http://forums.usms.org/showthread.php?t=20019"]week #3[/ame]
10 x 100 @ 1:38, 1:36, … 1:20 (just barely made the last one!)
4 x 50 pull recovery @ 0:45, 0:50, 0:55
Two way ladder (1000 set / 4750 total)
From Sarasota Y Sharks Masters 5:30 AM Workout - 01/26/12
4 x pulling with buoy
1 X 25 @ :301 X 50 @ 1:001 X 75 @ 1:301 X 100@ 2:00
1) 100 is fast, 2) 75 is fast, 3) 50 is fast, 4) 25 is fast
Wrap-up (250 set / 5000 total)
4 x 50 hypoxic @ :30 seconds rest
breaths taken per 25 - 1: 0,0 2: 0,1 3: 0,0 4: 0,0
50 easy swim
* 5000 total *
This was a lot of kicking for me, and I felt it for the rest of the workout. I had twinges of cramps in my toes and calves throughout the drop-out 100s, but never enough that I had to stop.
This is the first time I have used an interval during warmup, and I was surprised when I looked at the clock after the first one to see that I had just done a very relaxed 1:17. Yesterday my best 100 when trying to go "fast" was 1:14, and that was far from relaxed! Two things I take away from this, 1) I need to work on relaxing when I try to go fast, 2) I still have a ways to go to get into shape.
Updated January 29th, 2012 at 02:58 AM by eric.carlson
* still in a lot of pain.
* extremely grumpy because I hate being so inactive. Being grumpy makes me wanna eat. Eating without swimming makes me fat. Pisses me the hell off.
* Can't understand for the life of me why this injury is not healing - wednesday it will be three weeks w/o swimming.
The no breathers took alot out of me and believe me they were not no breathers for me 2-3 breaths is good.
Human drill must be fun to watch as I try to stay submerged. Submerging is hard to do when you float!
6x100@:20 RI free
odds 25 rt arm/25 swim/25 lt arm/25 swim
evens 25 scull/25 human drill/25 scull/25 human drill
6x100@2:00 odds drill evens smooth w/good turns
4x100@2:30 free broken at 25 for :10, no breather
4x100@2:30 shooters w/fins broken at 25 for :10
6x(25 fist drill+25 free)@1:00 had to cut the interval to get out before the meet began and finish all the workout
Total 2850 yards
SCY with swim buddy.
Coach didn't email my workout this morning so I picked another of Leslie's High Intensity workouts. This one was a tough one.
WORKOUT #1 -- SPEED:
- did a mix of free, back, kick, and drill
2 x (4 x 50) @ 1:00-1:30
1 = 50 kick w/board
2 = 25 shooter + 25 kick
3 = 25 fist drill + 25 free
4 = free, work turns
- on kick 50's took longer rest than on swim/drill ones
4 x 50
-- dive off side, power kick to 12.5-15 m., fast breakout, then cruise
- did these off blocks on about a 1:30 interval
4 x 25 burst + cruise @ 1:00
- did #1 & 4 free, #2 back, #3 fly
9 x through, no breaks:
50 fast @ 1:00-X (set interval to get approximately 30-35 seconds rest)
N x 50 EZ @ 1:00-X
N = 1, 2, 3, .... 8 repeat
Since my swim buddy is about 4-5 sec/50 slower than I am we set the interval at 1:10 which was giving her about 32-33 sec rest and I was getting 37-38 sr.
I averaged 32-33 on all but the last fast one where a calf cramp slowed me to about 36. The toughest one of the set was actually the 1st easy one after each sprint.
Swam at the Nat in Huntsville w/ Dave, Bob, Bob, Dan, Greg and a couple others. Dave was on today and pretty much blew me away at everything. I'm still hurting from lack of rest. Tried to take it a little easier today but w/ Dave racing every set, it was kind of hard.
400 Warm up
200 Kick/200 Breast/4 x 50 Kick
200 Pull/200 Back/4 x 50 Pull
200 Free/200 Fly (Drill/Swim)/4 x 50 Free
I did manage to beat Dave on the 200 fly since he took a bathroom break. At this point, I was willing to take a win anyway I could get it.
8 x 50 Pull - :50
4 x 100 IM - 1:45
4 x 50 Free - :50
8 x 50 Kick - :55
400 Free (5:05 - pretty tired)
8 x 50 free - :55 (easy down/hard back)
100 Cool down
I skipped my A.M. masters workout this morning. I was just flat out exhausted, and enjoyed resetting the alarm clock for an extra hour and a half of sleep before work.
For tonight's main set, I got an idea from PWB's "IM Test Set" workout from his [ame="http://www.usms.org/forums/showpost.php?p=257957&postcount=1"]Week #2 [/ame]of workouts. I've been somewhat preparing for a 400 IM race that is scheduled for Sunday at the USAS meet in Ellensburg, WA this weekend...knowing that based on the condition of my son, that I might have to skip it. Well, we got the news today that things are doing great, and he's on his way home from Seattle now as I type.
Sooooo...looks like I should be able to make my meet on Sunday after all.
5 x 100 Free @ 1:30 (1:12-1:15s)
5 x 100 Kick w/ board @ 2:00 (Desc. #1-5 from 1:40-1:31) very nice
3 x 100 Free Pull @ 1:20 (1:08s)
2 x 100 IM Drill on the Fly, Swim the rest @ 1:30 (1:19s)
1 x 100 Free stretch out
I took about 2 minutes of preparation time to get psyched up for this:
1 x 400 IM Broken @ 100s for :10
Leave on :30 on the pace clock, that way, with 3 x :10 breaks, your time is pretty accurate with the second hand when you finish.Went a 4:39 broken time (1:03 fly, 1:01 free)Note to Self: Back and Breast suck I actually felt pretty good on this, my backstroke felt speedier, hopefully that carries through to SundayGoal time: 4:29.48 (-0.01 sec.) for the LMSC 30-34 record, only one more shot after this for it. I like swimming this event in age group USA meets, because I can usually get some good competition from the kids. Current best masters time for me is 4:35.01 from last spring (not tapered).2 x 50 Free @ :40
2 x 50 Free @ :45
2 x 50 Free @ :50
Took another couple of minutes for another psyche up...
1 x 200 IM Broken @ 50s for :10
Again, start on :30 on pace clock.Went a 2:11 (:29 Fly, :30 Free)Blah on Back and Breast...probably :34ish & :37ish2 x 50 Free @ :40
2 x 50 Free @ :45
2 x 50 Free @ :50
1 x 200 Kick w/ board, alt. breast/free stretch out legs
It's been a whole week since I swam a workout with the team! So, let's briefly recap this week:
Sun, see previous post;
Mon - 20 minute dryland circuit
Tues - off
Wed - off
Thurs - 20 minute swim on my own; 400 w/up; 4 x 100 kick with fins; 4 x 50 easy.
(Friday bonus - 20 minute easy dryland circuit)
Friday, SCM, Baylor Fitness Center
Steve Barnicoat on deck
300 warm up
bonus extra 100 warm up
12 x 25 kick on :35
2 fast 1 easy
=>no. 200 kick with fins; 100 swim
4 x 125 on 2:00
==>no. 100 swim/100 kick/100 swim with fins
8 x 75 on 1:30
everyone told to wear fins except my lane
1st 25 fast/50 smooth
2nd 50 smooth/25 fast
3rd 25 fast/25 smooth/25 fast
4th all easy
200 easy swim
==>no. 100 goof off with my snorkel and fins
12 x 25's on :45
No warm down, hurried back to work!
I have been so busy at week; no time for practices! Just eeking out 20 mins here and there when I could. Today was a great day. I went super mucho fasto surpriso selfo! Led the lane, too. Yet another workout right up my alley.
Massage on Sunday. Next week will be busy again, so i'll target 2 x 20 minutes drylands and 2 x swim workouts of some sort.
02/05 USA A Meet "Greater Southwest"
02/25-26 Masters - DAMM SCY meet and Republic of Texas World Championships
03/30-04/01 Masters - South Central zone meet
SCY with swim buddy
Warm up (1200)
3 x 100 Free/10sr, smooth builds
200 IM Kick w/snorkel and no board for fly-breast & free
3 x 50/1:00 desc, - did back on these
350 Choice Drill - did a variety of drills and sculling
8 x 25/30 Strong - did these IM order
Main Set: (750)
10 x 75/1:30 VERY Strong Efforts
25 breathe every 2 strokes (B2) /25 B3 / 25 B5
- swam these around :58
With Fins: choose Breast or Back or Free/Fly (600)
Breast Pulls with Fins
12 x 50/1:00 strong
40y dolphin/10y flutter
Back Swim with Fins
12 x 50/1:00 strong
12.5y under water off start & walls
Free/Fly with Fins
12 x 50/1:00 strong
12.5y under water off start & walls
did 4 of each: breast around :45, back around :40, free/fly around :36
Finish Drills Set (300)
12 x 25/40
Free – High Hand Swims – Fast – With Fins
Back – Fast with strong kickouts
- did 8 free, 4 back
1 X 250 4:00 3:45
4 X 100 1:40 1:30
3 X 50 descend :50 :50
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick 4:30
8 X 50 kick 1:10
1 X 100 swim
1 X 100 free 1:45
4 x 25 sprint kick :45
100's: start off #1 fairly fast and descend to 100% effort
on #4. Work the kicks!
1 X 100 easy swim
9 X 200 free
3 on 3:00
3 on 2:40
3 on 2:30
WARM DOWN: 4 X 50 easy 1:00
Updated January 28th, 2012 at 12:43 PM by RickMile
I'm beginning to get a little nervous about my GTD goal this year (1,000,000 yards) - I'm already behind! Of course I was behind at this point last year too, but still. It seemed so do-able in December, when I set the goal, but that was before Coach decided that until April, AM practices (The only ones I go to) would only be an hour because of his job at the University - it doesn't matter how often I tell myself I'm going to do more "on my own" - once the kids start getting out of the pool, I suddenly find myself slinking to the locker room myself 10-15 minutes later. (I swore to myself I was going to do an extra 1500 this morning!! How did this happen. . . .)
three times thru:
200 reverse IM
3 x 100 on 1:30
6 x 4 cycle speedplay
600 pull w/snorkle
5 x 100 on 1:35 pull
Total: 4350 LCM
12 x 50 on :50
Four times thru
2 x 100 on 1:20
200 IM on 3:00
4 x 40 on 1:05
Total: 3000 SCY
Found out on Wednesday that I will need surgery to release both ulnar nerves (termed cubital tunnel syndrome) - and that apparently my right (dominant) hand is already showing signs of atrophy & muscular weakness due to the impingement. Rats. This is going to seriously mess with my GTD, and probably prevent my attending SC Nats in Greensboro. Neurologist says I should have it done "sooner than later" - but I'm wondering, since it's been messed up for about 28 months already, would it really hurt to wait another 6 weeks? I mean, seriously, I haven't even met the surgeon yet, and then I need to schedule time off from work. . .
Am going to try and persuade the surgeon to do both elbows at the same time - after all, if they can do bilateral knee replacements at the same time, you'd think they could do this too. I may lose some weight during this process - how will I feed myself if both arms are casted in the extended position for 2 weeks? Sounds like I'll be living off of smoothies and anything else I can drink with a straw!
10 x 25 shooters w/fins
5 x 50 free @ :50
-- might have done something else, can't remember
Lactate Set w/fins:
I did the main set from workout #4 on the HIT forum: [ame="http://forums.usms.org/showthread.php?t=20066"]U.S. Masters Swimming Discussion Forums[/ame]
4 x 75 best average (BA) @ 1:30
-- did dolphin kick w/board
-- went 43, 44, 43, 45
3 x 75 BA @ 1:45
-- did breast, the least leg intensive stroke for me
-- went 47, 47, 46
2 x 75 BA @ 1:30
-- did flutter kick w/board
-- went 41, 42 high, 42 high-43
1 x 75 fast
- did breast, went 44 high
1 x 75 broken :10 @ 25 and @ 50
-- did flutter kick w/board
-- went :34
4 x 25 scull
Youch! My legs were burning on these after a rather kick intensive week. At first I thought I wasn't warmed up enough, but I think the legs were just tired. Dolphin kick felt worse than flutter kick. Still, my times were pretty good. That's a fast set, but pretty painful.
As expected, I have headaches from the nitroglycerin patches. Not so bad during the day when I took some excedrin, but they also kept me awake throughout the night. Hope this side effect wears off after awhile. My elbow didn't feel as bad from the cortisone injection as the doctor had warned.
Off to the high school district meet. I expect to see some fast swimming!
200 free drills
Fins #1 (900 set/ 1700 total)
6 x 50 @ :50 dolphin kick w/fins on back
6 x 50 @ :50 dolphin kick w/fins
6 x 50 @ :50 swim w/fins, focus on SDK on turns
Main set(2000 set/ 3700 total)
5 x 100 swim @ 1:40 descend to 85% effort, focus on technique
100 fast swim @ 2:00 (1:14)
4 x 100 pull with buoy @ 1:40 descend to 85% effort, focus on technique
100 fast pull with buoy @ 2:00 (1:14)
3 x 100 swim @ 1:40 descend to 85% effort, focus on technique
100 fast swim @ 2:00 (1:14)
2 x 100 @ 1:40 descend to 85% effort, focus on technique
100 fast @ 2:00 (1:15)
100 pull with buoy easy
100 pull with buoy fast (1:14)
Fins #2 (300 set/ 4000 total)
3 x 100 with fins @ 1:30 (25 underwater dolphin/25 back kick/50 easy swim)
Wrap-up (400 set / 4300 total)
8 x 25 @ :30 no breather
* 4300 total *
The second set of kicking was meant to be 4x100 but I had increasing severe leg cramps on each of the first three so I gave up. I guess I still need to do the kicking sets early in the workout :-(
I obviously need to figure out how to sprint again, as I could only go 1:14 for a "fast" 100 but I did the 2000 yard ladder set the other day on a 1:25 interval, averaging just under 1:20 per 100.
I also clearly need to work on my kicking since my "fast" 100s were the same speed swimming and pulling (no kicking at all).
I’m once again feeling like a Riverbank regular—today was my fourth day in a row at morning lap swim. The pool temp has been great all week long—that’s probably a record of some sort. I felt like doing some easy long swimming today, so that’s exactly what I did. Here’s how it went:
1000 lcm warmup (400s 200k 200p 200d/s)
3 x 700 @ :10ish rest, all done as (1 length fr, 1 length bk, 2 fr, 1 bk, 3 fr, 1 bk, 4 fr, 1 bk)
400 skips warmdown + play
The long swimming was relaxing, almost meditative. Flipturns are getting more comfortable, and now I really appreciate being able to keep some momentum from one length to the next. I felt like I would have been happy doing 700s indefinitely, but I had to get out early today. Another time!
I have a local meet on Sunday so this seemed an ideal prep workout for it.
8 x 25 DPK shooters w/fins @ :35-:40
3 x (3 x 50) @ 1:00-1:15
1 = drill
2 = kick
3 = swim
4 x 50 torque drill w/paddles @ 1:30 I wasn't feeling this one.
4 x 25 burst + cruise @ 1:00 I did mine with the chute!
3 x through:
-- fins on 2 rounds
1 x 25 AFAP @ 1:30
1 x 25 EZ @ 1:00
1 x 50 AFAP @ 2:00
1 x 50 EZ @ 1:30
1 x 75 @ 90% + 25 EZ @ 2:30
3 x 50 EZ @ 1:00
Round 1 = free
Round 2 = kick
Round 3 = stroke (Fly) I did some 1-arm for 3x 50 EZ
FAST FRI Jan 2th, 2012, SCY
swam yesterday 6:30 - 8:00 but didn't blog
can't really remember what we did
swam with Todd, Brandon & Amy
I'm still thinking about doing the hour swim postal this Sunday, but my lower back's been hurting but it felt OK today so maybe it will be alright on sunday
Next Wed I get the bump on my right forearm removed, i might miss a couple days
SCY UT Swim Center: main pool north end
5:00 - 6:30 dove in at 5:03
wore Speedo Gold Pro jammer
trained with Mike & Tyler
Beside keith, Jim , max, & Tracy
swim till 5:20
did easy 50's on 40
went around 1200
100 free fast
4 x 100 fr on 2:30 best ave
held 59's & 60
500 did it 5 x 100 on 1:15
100 IM fast
4 x 100 IM on 2:30 best ave
held 64 & 5
500 did it 5 x 100 on 1:10
100 K fast
4 x 100 k on 2:30 best ave
SDK & fl k on my side no board no fins
held went 68's & 62 on #4
500 did it 5 x 100 on 1:20
50 choice fast in heats
went FL in heat 4
went 24 or 5
felt pretty good in today's practice
since I might do the hr swim on Sun I didn't totally kill it
2012 Meets (I'm considering)
March 30, 2012
South Central Zones, SCY
South Lake, TX
July 5-8, 2012
2012 USMS LCM Nationals
Qwest Center, Omaha, NE
Order of Events
Aug 11 & 12, 2012
South Central LCM Zones
Palo Alto Pool
San Antonio, TX