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  1. Friday, 10/26/12

    by , October 26th, 2012 at 01:12 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up: (1200)
    200 swim - 200 kick - 200 drill - 200 scull/pull by 50's
    2 x 100/1:40 build - free, around 1:25

    4 x 50's/1:00
    -- #1 = burst 1st 12.5 + 37.5 cruise
    -- #2 = 12.5 EZ + 12.5 fast + 25 ez
    -- #3 = 25 EZ + 12.5 fast + 12.5 ez
    -- #4 = 37.5 EZ + 12.5 fast finish
    - all free, around 40

    Main Set: (1000)
    20 x 50/1:00 Alternate 50 smooth - 50 (25 strong - 25 fast)
    - all free, ave 42 on smooth ones, strong/fast ones were mostly 34 with #1&3 at 35 and #2 at 36

    Back Drill/Pulls (400)
    2 x the following set:
    25 L arm scull
    25 R arm scull
    25 L arm swim
    25 R arm swim
    100 pull w/bouy

    Warm down
    200 smooth

    Total: 2800 yards
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  2. 10.26.12 - Friday workout

    by , October 26th, 2012 at 01:07 PM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave, Dave, Chris, Meredith and Danny. Not much distance today but some good quality sets near race pace. My GTD stats are going to take a hit from low yardage today and the Nat being closed tomorrow. I'll have to catch up next week I guess.

    SCY

    600 Warm up

    Challenge set
    6 x 50 - :50
    2:00 Break
    200 Free broken by 50s w/ :15s rest in between 50s
    Made 1:59. No missed turns this time but I was fading on the last 50. Splits were :30, :29, :29, :31.
    50 Easy

    5 x 200 - 2:30, convert free to pull
    100 Easy
    Made all but the second (150 free, 50 Pull) on 2:20 or faster. On the second one, the 50 pull wasn't worth having to stop and put my paddles on. Made the last on 2:10.

    10 x 100 - 1:30
    * Odds IM (1:15-1:20, most around 1:16)
    * Evens free (1:07-1:09, last one 1:05)
    25 Easy

    Relays
    Started with 3 three team relays. We did a 3 x 200 relay broken into 50s. Made 6:00. I don't know what my splits were but I'm pretty sure I was around :26 to :27. After that, we did 2 four team relays (Keith had to leave). This one was more complicated. We started with 200 kick broken into 50s. The catch was that we had to tag off by handing our board to the next person in the relay. Continued directly into 200 pull. Same thing with some really awkward buoy transfers. Then we each did 200 backstroke. That was followed by each of us doing 3 rounds of our strongest (kick, pull, free or back). Each team member had to pick one... no duplicating what someone else was doing. I took the kick leg. Ended up racing against a teenage fly kicker. My breaststroke kick is pretty strong but this was no contest. I mostly saw fly wake.

    225 Cool down

    (4000 Total)
    Categories
    Swim Workouts
  3. 3000 Yard Swim--Some Thoughts

    I finished my 3000 yd swim last night with a time of 55:47:44, not exactly world-beater time, but pretty significant for me.

    Last year, I wasn't able to do the 3000 yd swim due to an injured left arm. I lost my balance going down a flight of stairs (one of my feet folded under me and I started to pitch forward) and had to hang on to the railing for dear life with my left hand while I righted myself. The result was a torn biceps muscle and a strained tendon that took the better part of four months of rest and PT to heal completely. I was able to do the hour swim in January, completing 3150 yards, which I felt was pretty good, all things considered.

    But this year, I wanted to do more. My best result in the hour swim was 3220 yards, from 2010. My swimming has improved a lot since then, and it's frustraing that my results in the 2011 and 2012 hour swims didn't show it. This past year, once the left arm healed, I've noticed a definite improvement all the way around--not one huge breakthrough, but definitely improvements in all aspects of my swimming. My strokes feel cleaner and more efficient; I'm swimming further and faster with less effort; I've mastered butterfly well enough to cobble together a decent 100 IM. My flip turns are still touch and go (due in large part to sinus issues that cause a lot of disorientation when I somersault), but I've worked on tightening up my open turns. My feeling there is that if I'm going to get an extra breath at the wall, I damn well should be able to not breathe from the flags to the wall and from the wall to the flags. I've been working on a strong push-off, good streamlining (or as much streamlining as my tight desk-worker's shoulders will allow), at least 3 SDKs, and not breathing at least until the second or third stroke.

    My standard interval on 100 yds of freestyle has been streadily dropping. It was about 1:55-ish when I first began master's swimming in the fall of 2007. At that point, I'd been lap swimming on my own for 20 years, and my technique was **horrible**. It's better now, somewhat, but back then it was really, really bad, and my coach has spent the past 5 years trying to help me undo my bad habits. The work has paid off: my SI dropped from 1:55 to 1:50 to 1:45, and in most classes now, I can hold a 1:40 pace pretty consistently. So my technique is better and my endurnace is better, too (I really feel like learning fly and doing IM sets has helped with the endurance).

    So last night, it was incredibly gratifying to finally see some results in a long swim: not only did I beat my 2010 3000 yd swim time by a full minute, I also set a new personal best 3000 yd time (previous best was a 56:02 that I clocked during my hour swim in 2010)--by about 15 seconds.

    I've discovered that there are other things I need to do to get ready for a long swim. I've learned these things over time via haphazard trial and error, but they do make a big difference. Namely:

    1. Rest. This seems to be more important than anything. I typically have a looong day (2 hour commute, 8 hour workday, 2 hour commute), so taking a day off for the long swim means I'm fully rested, I've had enough sleep, I'm not dealing with job and commute-related stress. I usually try to complete the hour swim on MLK Day. Yesterday I had the day off for a medical appointment. Also, I find it helps not to do any kind of workout in the 24 hours before the swim--no weights, no swimming, nothing more strenuous than a 40-minute walk. The day of the swim, I try to stay off my feet as much as possible.

    2. Eat enough, but not too much. In the past, I've eaten too much before the long swim, or eaten too close to the swim. I've learned that a small meal (one piece of baked chicken, about half a cup of pasta), about two hours before the swim, seems to be optimal. Also, I've found it helps to skip vegetables entirely the day of the swim, in order to avoid painful abdominal gas.

    3. Hydrate. Yesterday, I kept drinking water, stopping about 45 minutes before the swim, limiting water intake to a few sips during the warmup to keep my mouth and throat wet. I brought Gatorade with me to drink AFTER the swim--it seems to coat my throat and make my mouth feel even more dry. This worked out incredibly well: I had much less of a problem with a dry, scratchy throat during the swim, but I also didn't spend the last 15 minutes of the swim desperately needing to pee.

    4. Stretch. Before I left the house, I did some back/hip stretches recommended by my physical therapist. When I got to the pool, I ran through some of the shoulder stretches recommended for swimmers, and I stretched my hamstrings/ calves against the side of the pool. This made a HUGE difference in terms of not cramping up during the swim or swimming the last 15 minutes with my back killing me. I did have some issues midway through the swim with minor heart palpitations and near the end, some foot/calf cramps, but I was able to work through both problems and they didn't impact my time. Both are signs that I need more potassium, so I have a mental note to take an extra potassium supplement before the hour swim in January.

    And last but not least

    5. Count laps. This helps keep my mind focused and (as my coach says) keeps me from drifting out into la-la land. I think of the 3000 yd swim as a 6 x 500, so I count down from ten to one, six times. I must've gotten off count somewhere in there, because my timer yelled to me that I had 100 yds left when I thought I had more like 200 left (let me tell you, that was **awesome**).

    I also found it incredibly useful to practice with some long sets, so in the last couple of months, I've been doing things like 4 x 500 with a minute of rest between each 500. Last weekend, I did 3 x 1000 in my Sunday workout. This gets me in the habit of counting laps, and more importantly, of swimming through discomfort--so that when I'm doing the actual event, I'm better able to deal with my dry mouth and throat, my tired arms and shoulders, my cramping feet, and the need to use the bathroom.

    Hour swim, here I come!

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  4. FAST FRIED FRIDAY Oct 26th, 2012

    by , October 26th, 2012 at 10:29 AM (Ande's Swimming Blog)
    Fri Oct 26th, 2012

    SCM meet is in 35 days, 5 weeks

    Yesterday I came back at noon, decided to rest more before my fast 2 & 1 free
    went 1:57 & 54
    Last night I went to see Madonna in Houston, 160 miles from my home, I was warned the concert start time says 8:00, she took the stage at 10:45 and a DJ played before that.
    It was a quite spectacle, the most elaborate stage set up I've ever seen, everything choreographed, pretty sure she lip synched or was autotuned, but it was very entertaining and she is a remarkably fit 53 year old woman.
    We found her set list online and decided to leave with a few songs left so we wouldn't get stuck in the parking garage which might have added 45 min to an hour more to our travel time. We left around 12:40 and didn't get home till 3:00 am, I slept a little then I woke up at 5:00 am to make todays 6:00 am fast friday practice. So I'm a bit fried and sleep deprived.

    also this morning I drove in on an alternate route, a new section of toll road 130 just opened near my home so I decided to try it while it's free till Nov 11th. 130 is making national news because there's stretches of it where the posted legal speed limit is 85. it's longer and wasn't faster than my usual way but its the fastest way for me to get to the airport or to by pass austin during high traffic hours when I'm headed north or stay off IH 35 when I'm headed south to san antonio. Plus it's just different and kinda fun to legally drive 85.


    Whitney coached
    SCY UT Swim Center main pool,
    Pool was set up with both bulkheads down and in the middle which means, 2 eight lane short course pools. We swam in the north end
    6:00 7:30
    Swam with Mike, Jim, Marcio, & Chris
    Beside Keith, Chris, Jeff Larry & Brad Baily made his 2nd appearance this week.


    Warm up
    assigned 1000
    did 800 ish

    Main Set

    500 for time
    went 5:23, swam with marcio while jim and chris swam in the next heat

    500 easy

    200 IM for time
    went 2:10
    Chris did a 2 fr in 1:47
    Marcio did a 2 FL in 1:59

    500 easy

    100 IM for time
    went 58

    500 easy

    50 bk
    went 26
    my SDKs aren't feeling too snappy yet and I gotta continue with speed and strength training.
    Next Meets:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX
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  5. Sarasota Y Sharks Masters 5:30 AM Workout -10/29/20122

    by , October 26th, 2012 at 09:52 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We will be hosting our annual SCM met in two weeks. Our yardage will drop along with bringing in some meet preparation.


    SCY
    WARM UP:
    2 X 150 2:30 2:15
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    4 X 25 build to fast :40
    1 X 50 @ 100% 1:20
    1 X 100 easy 2:00
    Four rounds, choice.

    8 X 50 kick 1:10
    1 X 100 swim

    8 X 25
    odd: build to race finish
    even: blocks, sprint 25
    1 X 100 easy

    10 X 50 free
    5 on :40
    5 on :35

    WARM DOWN: 4 X 50 easy 1:00

    4200Y
    Categories
    Swim Workouts
  6. DOMS has finally set in to my legs so what do I do?

    by , October 26th, 2012 at 08:07 AM (Mixing it up this year)
    Swim Breaststroke! Yes I guess I am crazy doing something that is equally as painful as the DOMS my legs are experiencing.

    500 free
    400 free pull w/paddles & bouy
    300 free
    200 kick
    100 free

    10x50@1:15 breast pull w/zoomers
    200 breast kick
    4x50@:10RI breast accordian drill
    2x50@:15RI breast
    100 EZ

    Total 2600 meters
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  7. Thursday, 10/25/12

    by , October 26th, 2012 at 12:53 AM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (750)
    100 free - 75 back - 100 free
    50 brst - 100 free - 25 fly - 100 free
    Kick 200 - reverse IM

    Set #1 (450)
    9 x 50 - 3/55, 3/50, 3/45
    - ave 38-40 on these

    Set #2 Pull (600)
    6 x 100 w/paddles & buoy build: 3 free/1:30, 3 back/1:50

    Set #3 with Fins (300)
    12 x 25/45-1:00 shooters
    - 1-4, 9-12 back-L side-front-R side by 25's
    - 5-8 360 spin, 4-6 kicks each 1/4

    Set #4 Kick (400)
    8 x 50/1:20 strong Alternate:50 dolphin, 50 flutter
    - 1-4 w/board & snorkel, 5-8 on back

    Finish Drills Set (200)
    8 x 25/45 - Reverse IM
    Free - High Hands Swims - Fast
    Back - Fast with strong kickouts
    Brst - Tempo, tempo, tempo
    Fly - Fast with strong kickouts and breath control

    Warm down
    100 easy free

    Total: 2800 yards
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  8. Thurs, Oct. 25, 2012 7:00-9:00 Test Set Thursday

    by , October 26th, 2012 at 12:51 AM (Fast Food Makes for Fast Swimming!)
    Gotta love these days (or not).

    The anxiety building up inside wondering in which way the coach is going to kill us today. We always have 2 test sets, a swim one, and a kick one. They are paired up to always be the same, but some are swim set first, then kick set, others the opposite. IM, Free, Stroke sets are all out there.

    It's really up to the rotation the coach has set up, and because we have quite a few sets to choose from, it's anyone's guess as to what we're in for...


    =====================

    Warmup:
    600 (25 Breast, 25 Breast kick w/ hands at sides, 25 Free, 25 V-Sit scull)

    6 x 100 Kick w/ fins @ 2:00 Desc. 1-3, 4-6.
    --did SDK on back
    went 1:21/1:15/1:05, then 1:20, 1:13, 1:04
    (1200/1200)

    12 x 50 Pull w/ paddles @ 1:15 - Odds Breast, Evens Free

    8 x 50 @ 1:00
    IMOrder, 2 each stroke (1 EZ, 1 Fast)
    Fly - :30, Back - :34, Breast - :37, Free - :27 (totals 2:08ish 200 IM)
    (1000/2200)

    Main Sets: (Test Set #1)


    10 x 100 Free @ 1:30 best average
    • avg. 1:03.5 w/ a 25 HR/10 sec.
    • fastest was 1:01, mostly 1:03s/1:04s
    • this was a bit slower than my last time...oh well, I'm tired, and Jared wasn't there to push me (or to draft off)
    200 EZ
    (1200/3400)

    (Test Set #2)


    10 x 100 Flutter Kick w/ board @ 2:00
    • avg. 1:33s w/ a 22 HR/10 sec. (my HR won't get too high with kick alone)
    • Fastest - 1:31, Slowest 1:36
    • I dropped an 8 sec. avg. from the last time I did this
    • I felt really good with these, but got tired on #7, 8, 9, 10
    200 EZ
    (1200/4600)



    6 x 25 All Out Choice stroke @ 1:00 (did Fly)
    • during the previous 200 cooldown a couple 12 year old girls thought it would be cute to hide my fins at the deep end of the pool. I noticed them after the 1st 25, and just put them on for the 2nd 25 to get them back to the start end. I ended up doing an :11 25 fly from push with only 3 strokes of fly
    Cooldown:
    Coach said "do a couple 100...wait, naaa, do one fifty".
    Did he say 1 x 50, or 150???
    My ears heard 1 x 50, and got started before anyone could question him.
    He smiled when I got out after 1 x 50, and said to me "I see what you did there."
    Masters swimming is all about being smart about your options.

    -----------------------
    4800 Yards
  9. turning bright red lol

    by , October 25th, 2012 at 10:22 PM (Colleen Conway's blog)
    Lately in practice I have been turning red... and its in my hands and arms lol. I'm not sure if its because I havent been eating great this past week or because of getting back into shape after a week off, I dont know lol.

    Todays practice with the masters team was:

    500 free warmup (4th lap back)
    8 x 50 (evens fly drill, odds free 3 stroke, 8 kick)
    6x 50 (1 lap under, 1 lap above)
    8 x 50 choice (i did all fly) on .50
    400 free (i was dyinggggg) on 5.30
    6 x 50 choice ( i did fly) on .50
    300 free ( once again i was dyinggg) on ?
    4 x 50 fly on .50
    200 free
    2x 50 fly on .50
    and then 2x 25s race fly off the blocks

    then 100 warmdown (yeah I need to do more)

    This got my blood pumping. Its funny because on my own I will do more distance work, more pull and I might say ehhh what do I need the team practice for, but honestly I have loved joining this team so much. It keeps me doing intervals, burning, and I love the people. Its awesome. I seriously love my Ocean County YMCA Masters team, so thankful I live near a team like this!

    Updated October 25th, 2012 at 10:36 PM by Colleen Marais

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  10. Thursday, October 25 2012

    by , October 25th, 2012 at 06:09 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 84, pool at 80, 100% water clarity.
    Cloudy skies with humidity at 68%

    IM
    Focus - Stroke Technique, Endurance Base

    *WarmUup*
    1x400 Free

    *Set 1*
    1x1600 IM done as
    • 2(4x200 IMO 50 drill/50 swim)


    *Set 2*
    1x2000 K/fins done as
    • 400 Fly: 4(75 dk/back, 25 swim fast)
    • 400 BK: 4(75 k, 25 swim fast)
    • 400 BR: 4 (75 dk/back, 25 br pull w/dk)
    • 800 FR: 4 (100 kick/board, 100 Swim strong)


    *Set 3*
    1x1000 FR Swim/paddles, broken with :30 rest, done as
    • 2x300 - desc effort by 100
    • 2x200 - 50 cruise, 50 fast


    Warm down: 100 EZ

    Comments:
    • Tired/sore from weights the night before.
    • Set 1 - Was going to do 400s straight, the changed it after doing the first 100.
    • Set 2 - More challenging due to leg fatigue from air squats and leg extensions from the previous day.
    • Set 3 - First 300 was awkward, second 300 better, but sloppy - 200s were almost in a groove
    • Warm down - great~!
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -10/26/20122

    by , October 25th, 2012 at 04:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick 5 on 1:10 5 on 1:00
    1 X 100 swim

    18 X 50 1:05
    Every third is fast, all choice
    1 X 100 easy

    8 X 150 2:30
    Swim or pull.
    Swim 100 cruise/50 fast

    WARM DOWN: 4 X 50 easy 1:00

    4400Y
    Categories
    Swim Workouts
  12. Thursday, Oct. 25

    by , October 25th, 2012 at 04:00 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    8 x 25 shooters w/fins @ :40
    4 x 50 fly drill @ 1:10
    50 EZ
    4 x 25 burst dolphin + cruise
    50 EZ
    4 x 25 burst fast hands + cruise
    100 EZ
    4 x 25 odds up tempo free evens EZ
    100 EZ

    Total: 1600


    +++++++++++++++++++++++++++

    Just an easy pre-meet swim today.

    Heat sheets for the Sprint Classic are up.
    http://www.swimphone.com/mobile/meet....cfm?smid=4129. Awkward -- I'm right next to Teen Fort in 25 breast.

    Had a consulting appt with my PRP doc today. Because of the complicted MRI diagnosis, he wants me to see his elbow specialist to rule out surgery for the tears. This really does not thrill me, but I have an appt Nov. 1. I'm going to continue to hope that it is not surgical since I am still swimming and there is not great weakness. The tears and tendinosis can be treated by PRP, probably need 3 rounds. In retrospect, I am cross with myself that I did not get an MRI last November. I've wasted a lot of time and money on a misdiagnosis. And I likely caused more damage by returning to lifting too early, thinking it was just tennis elbow. If I'm ever injured again, I'm going to err on the side of getting an MRI right away.

    On another note, I'm not sure I should restart weights after Sundays meet. With upcoming meets on Nov. 18 and Dec 7-8, it might not make any sense. I can't decide whether to do a little core work and jumping or lay off entirely.

    Updated October 25th, 2012 at 09:10 PM by The Fortress

    Categories
    Swim Workouts
  13. Thursday 10/25/12

    Thursday 10/25

    PM only SCY

    Pilfered from the HVT forums, the following presentation has been edited for time and formatted to fit your screen.

    400 swim 100 FR/200 IM k/dr/100 FR
    4x100 @ 1:15 D1-4
    4x100 @ 1:50 IM kick D1-4
    6x50 @ :50 #1,6 EZ FR, #2-5 IM order build to fast

    12x50 @ :45 D1-3, 4 EZ

    3x
    2x75 @ 1:10 DPS
    100 @ 1:10 FAST @ 1000 pace (59.2, 58.7, 59.7)
    2x75 @ 1:20 25 dr/25 kick/25 dr
    100 @ 1:20 FAST @ 400 IM pace (1:04.8, 1:07.9, 1:09.7 --> one each stroke)
    :30 rest

    4x100 @ 1:30 pull w/ buoy + strapless paddles + snorkel (focusing on body position and roll + catch)

    Total: 4000
    Categories
    Swim Workouts
  14. 10/25/12 Lunch time swim

    Had a great lunchtime swim.

    did

    w/u
    200 s
    200 k
    200 p
    6x75 sprints

    main set

    200
    300
    200
    300
    200

    c/d
    100

    First lunchtime swim while the highschool ear is in session. Ironically, the pool was not crowded, people were nice, and the kids were no wheres to be seen.
    Categories
    Swim Workouts
  15. Thu Oct 25th, 2012

    by , October 25th, 2012 at 10:44 AM (Ande's Swimming Blog)
    Thu Oct 25th, 2012

    36 days my SCM meet


    Whitney coached
    SCY UT Swim Center main pool
    6:30 8:00 dove in 6:35
    Swam with Todd, Jim Jason & Chris
    Beside Marcio, Paul, Tyler, Larry & ??


    Warm up
    assigned 1000
    did 600 ish

    Main Set

    5 x 200 fr on 4:00 best ave
    went 2:09, 2:07, 2:04, 2:03, 2:01

    100 easy on 3:00

    10 x 100 fr on 2:00 best ave
    went 58's, 9's & 60's

    100 easy on 3:00

    assigned: 20 x 50 on 1:00
    did: 1 - 10 odds k evens fr
    11 - 20 swam one skipped one

    100 easy

    doesn't seem like much but it was a tough work out

    Next Meets:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX
    Categories
    Swim Workouts
  16. 10.25.12 - Thursday workout

    by , October 25th, 2012 at 09:15 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Ray.

    SCY

    600 Warm-up

    5 x 300 - 4:30
    * 1-3 Free (3:50, 3:40, 3:35)
    * 4, 5 Pull (3:25, 3:13)
    100 Easy

    4 x 150 - 2:30 IM Order/Kick/Free
    4 x 150 - 2:30 Fly/Back/50 Kick/Breast/Free
    100 Easy

    12 x 75 - 1:15 Sliding IM
    50 Easy

    4 x 50 - :55 Free/IM Order
    4 x 50 - :55 IM Order
    4 x 50 - :55 Kick

    200 Cool down

    (5250 Total)
    Categories
    Swim Workouts
  17. Ahhhh Recovery at last

    by , October 25th, 2012 at 07:54 AM (Mixing it up this year)
    I was surprised not to have my legs feel sore after the weight machines. In fact they were as strong as yesterday. I'll probably be eating my words by mid day once DOMS sets in.

    400 Free
    8x25@:45 shooters w/zoomers
    8x50@1:00 free odds descend to 200 pace, evens easy went 41, 39, 37, 36
    8x50@1:30 kick odds descend, evens easy went 1:03, 1:00, :58, :56 just like yesterday
    100 EZ
    8x25@:45 fly scull drill w/zoomers
    100 EZ
    4x100@2:00 fly w/zoomers as 25 rt arm/25 lf arm/25 kick/25 sprint was holding 1:41's
    200 EZ

    Total 2400 yards

    Updated October 26th, 2012 at 08:08 AM by Donna

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  18. Wed. Oct. 24, 2012 7:00-9:00pm

    by , October 25th, 2012 at 12:50 AM (Fast Food Makes for Fast Swimming!)
    Back to the grindstone again, and it was tiring. After taking it fairly easy for the last half of the past week, plus the 2 day meet over the weekend, I was pretty well spent. No practice Monday, and a pretty easy swim yesterday, didn't really get me completely "ready" for go time today, but I made it.


    Warmup:

    400 Swim (25 Free EZ, 25 V-Sit Scull, 25 Breast EZ, 25 Back kick)

    8 x 25 V-Sit Scull @ 1:00
    (600/600)

    10 x 100 Kick w/ fins @ 1:25 did SDK on back - went 1:16-1:17s
    (1000/1600)

    Main Set:


    8 x 300 as:
    • 200 IM w/ last 50 Free FAST @ 3:15 Desc. 1-4, 5-8
    • 2 x 50 Free FAST @ 1:00
    • 1:00 rest after round #4
    Desc'd from 2:40-2:31s but couldn't really get moving. The 50s weren't too hot either, going :30/:31s, with a rare :29 here and there200 EZ
    (2600/4200)


    5 x 300 Free Pull @ 4:30 just cruise them, body roll, breathe @ 3
    went consistent 3:45s
    (1500/5700)

    6 x 50 Choice Stroke AFAP @ 1:30 (did all Fly)
    :30/:31/:31/:30/:30/:29
    I felt good here on these at the end of practice, and was surprised how fast I was able to go.

    200 EZ

    ------------------------
    6200 Yards
  19. wednesday, Oct. 23 - Good Workout

    Felt good about today's workout. Swam a little longer than usual and I couldn't do this every day. Did some distance, some speed, free, back, kick and even a little fly.

    Swam with Dave B, Dave M, Peter, Roger, Ray, Meredith, Danny, and Chris. and on my own.

    300 Free
    2x250 Free on 3:45 (<3:30)
    100 Free
    10x100 0n 1:30 - 5 Back, 5 Free
    100 Kick
    10x100 Back w/paddles on 1:30 (good set)
    300 Free w/paddles - 4:00
    5x100 Kick
    200 Free - 2:45
    50 Fly
    500 Back w/ paddles - 7:35
    500 Free w/ paddles - 6:50
    200 Kick
    50 Fly
    10x50 back w/paddles on :50
    10x50 free w/paddles on :45

    6300 yards
    125 minutes
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  20. MRI, Wed., Oct. 24

    by , October 24th, 2012 at 06:25 PM (The FAF AFAP Digest)
    I did nada today. Worked on house reno things.

    I did get my written MRI results back. I have mild tendinosis in a couple spots, which is consistent with tennis elbow. But the real problem, and likely what has been causing my pain, is completely different. I have avulsion tears in two places: the lateral collateral ligament is partially torn from the humerus and there is avulsion (separation from the bone) of the common extensor tendon. Avulsion tears are really the opposite of tennis elbow -- your tendons are so strong that they break off the bone.

    Jim sent me the snippet below on avulsion tears. I'm going to assume optimistically that mine are not large enough to be surgical. I have a consulting appt tomorrow with my PRP doc. I'm not even sure if this type of problem is treatable with PRP; I hope so. (I'm also not sure whether my nitro patches have done anything ... And this certainly explains why acupuncture was an epic fail.)

    So it's very clear that (1) tennis elbow may be the least of my problem and only partially indicated; (2) good thing I didn't just go in for expensive PRP without an MRI -- it might not have helped and now I know the exact places and types of injury; (3) good thing I got an MRI -- I did not have garden variety tennis elbow as Jim thought. So far, my doctoring beats Jim's. MRI completely vindicated.

    How the hell long does this take to heal?! I waited 8 months after the initial problem and promptly exacerbated it when I returned to lifting. Moral of the story: be very very careful increasing weight when deadlifting.


    Psych sheet for Sprint Classic:
    http://www.swimphone.com/mobile/meet....cfm?smid=4129

    Abstract

    It is still controversial whether fresh avulsion fractures of the medial or lateral epicondyle of the humerus in adults should be treated conservatively or surgically. We monitored 12 patients to consider treatment selection. The patients were examined for site and size of bone fragment, degree of displacement, dislocation of the elbow joint, method of treatment, and bone union and elbow stability. The treatment results were scored according to the Elbow Assessment Score System, and the scores ranged from 86 to 100 points. The scores did not differ significantly among any of the patients, whether treated conservatively or surgically. Although surgery produces good results, conservative treatment can be selected for patients in whom the maximum diameter of bone fragment is 13 mm or less or the displacement of the bone fragment is 9 mm or less. (J Shoulder Elbow Surg 2000;9:59-64.)

    Updated October 24th, 2012 at 10:20 PM by The Fortress

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