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
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 1002x200 - 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 grooveWarm down - great~!
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
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
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.
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
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)
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
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, 5-82 x 50 Free FAST @ 1:001:00 rest after round #4Desc'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
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
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
SCY @FGCU Aquatic Center. Air temp of 82, pool at 78, 100% water clarity. Cloudy skies with humidity at 65% Freestyle Focus - Stroke Technique *Warm up* 1x400 FR Drills *Set 1* 2x1000 on 15min do each one as 500 EZ legs, smooth pull300 moderate 4k, stronger pull200 steady 4-6K, firm controlled pull *Set 2* 2x500 on 1min rest, do as 250 EZ legs, smooth pull250 steady 4-6k, stronger pull *Set 3* 3x400 on 1min rest, do as 200 EZ legs, strong pull200 steady 4-6k, firm controlled pull *Set 4* 4x300 on 1min rest, do as 200 EZ legs, strong pull100 strong 4-6k, firm controlled pull *Set 5* 5x200 on :30 rest, do as 100 EZ legs, strong pull100 strong 4-6k, firm controlled pull Warm down: 100 EZ Comments: The coach looked at my FR stroke last week, and once again, the truth about one's stroke flaws stings a bit, and corrective progress gradually evolves unevenly over weeks of practice. Last April/May I swam reasonably well because I finally got in pretty good swimming shape and became relatively stronger with consistent weight training (not surprising as I did not do any strength activity other than pushups the last 12 years).The endurance and strength I enjoyed at that time also appeared to moderately mask my more obvious stroke flaws. What is most apparent at this point, is how quickly I can LOSE hard earned endurance and strength in eight weeks!The three biggest errors in my FR are; 1) head goes out of alignment on left side breathing (my favored side), 2) breathing too late on left side, and 3) the right hand drifts out laterally past line of shoulder before the catch.With Coach patiently providing visual/verbal feedback (I am nearly deaf in the water), I was able to calm my head position minimizing breathing motion and looking more downward to the lane line. By cropping my arm/shoulder recovery closer to my head in front of ears, I was able to keep the extension of the hands and arms more linear directly into the catch. So for now Coach approves of my progress.So having said all that, in the workout today, the focus starting each swim was to cruise just a bit faster than warmup but implement the desired stroke technique and then complete the swim with a slightly stronger pull but same form, with the support of a solid streamlined flutter kick.It was harder to do than expected; after completing many of those 500s to 200s my HR was typically about 27/29 for 10, or 15-16 for 6. Last March/April after Coach challenged me weekly with several lactate level fast swimming sets LC where my HR was up as high as 19-21 for 6 (some of those swims were really painful), by the end of April I was able to swim almost an hour of straight and broken swims where my HR would average about 15-17 for 6. The effort was not that much easier, but I just got used to it.
Wednesday 10/24 AM only SCY + new dryland routine 500 swim 4/6/2 turns 2x250 pull w/ buoy + strapless paddles + snorkel 4x 50 RD1/4 :50, RD2 :55, RD3 :45 100 RD1/4 :1:40, RD2 1:50, RD3 1:30 150 RD 1/4 2:30, RD2 2:45, RD3 2:15 200 RD 1/4 3:20, RD2 3:40, RD3 3:00 RD1/4 kick w/ board on the 50/100/150 and EZ swim on the 200 RD2 swim IM add on by 50, descend distances down to FAST (200 IM was 2:19) RD3 swim FR, descend distances down to FAST (200 FR was 2:03) 100 EZ Total: 3100 I then headed over to a gym to do a new dryland workout called D1. It is rather Crossfit-esque. Today was "County Fair" day, where there were roughly 20 exercises to do, :20 on, :10 off.
SCY Warmup (1300) 200 swim – 200 kick/swim - 200 drill/swim – 200 scull/pull, by 50's 3 x 100/1:50 build - swam backstroke, ave 1:30 4 x 50/1:10 kick desc - w/board & snorkel, 1:00 -> :54 Main Set (1600) 8 x 200/30 sr, broken as follows: - #1 100-10sr-100 - 2:45-:10 = 2:35 - #3 100-10sr-50-10sr-50 - 2:53-:20 = 2:33 - #5 50-10sr-50-10sr-50-5sr-50 - 2:56-:25 = 2:31 - #7 200 strong, neg split - 2:37 - #2-4-6-8 easy - 3:10-3:15 on these Warm Down 200 easy Total: 3100 yards
Mon. 10-22-12 Only five of us at practice and one of them wasn't feeling well and left early. I must have missed the memo on whatever is going on around town here since no one has been showing up. The up side is plenty of feedback from coach. 600 done as -200 swim -100 kick build -repeat 8 x 50 @ 60 descend stroke count 1-4,5-8 4 x 200 pull descend @ 3:00 50 EZ 4 x 250 @ r/30-45 done as -25 fly cruise -50 back strong -75 br build -100 fr under 4IM free split 50 EZ 4 x 200 swim @ 3:15 descend 200 w/d 3900 scy The 4 x 250 might be my new favorite short set. I had time to talk with coach and push different portions a little more to see how it affected my 100 free time. I went 1:19, 1:17, 1:16, 1:15 on those which is would be a good 4IM free split for me. Yes I know a 250 is not the same as a 400, but it helped out my confidence. Tuesday 10-23-12 Very limited time in the a.m. I live less then 10 min. away from the fitness center so getting in for 30-45 minutes is justifiable to me if I have a goal. Todays goal was to stretch out a little and work my back to breast turns. I think I got it. 4 x 100 @ 1:30 w/buoy 2 x 200 @ 3:00 kick w/fins 4 x 100 @ r/15ish drill, IM order About 15 min of turn work 100 DPS Fly -Cruised this just to see how it felt. Fly is not my thing but I didn't feel like I was sinking/floundering. 100 EZ 1500 scy
SCY Warm up (1000) 500 swim with fins - with zoomers, did 250 free/250 back 200 IM kick 3 x 100/2:00 (25 scull - 25 drill - 50 build) - free Main Set (1200) 12 x 100/ 1:45 - did all with fins (zoomers) Took fins off for final 2 swims #1 & 2 = swim build - #1 free, ave 1:25, #2 back, ave 1:30 #3 & 4 = strong swim free or back - #3 free, ave 1:15, last one w/o fins 1:17, #4 back, ave 1:20, last one w/o fins 1:23 Kick Set (700) 400 IM Kick - with snorkel & board (except back) time around 9:00 6 x 50 kick choice/1:10 strong - #1-3 on back, #4-6 on belly w/snorkel & board, ave 1:00 for all Warm down (200) 4 x 50/50 smooth Total: 3100 yards
Wed Oct 24th, 2012 Lifted weights Tuesday afternoon Whitney coached SCY UT Swim Center main pool 6:00 - 7:30 dove in on time Swam with Mike Todd, & Chris Beside Chris, Marcio, Paul, Dick, Gull, Keith, Korey, Sloan & Brad Bailey Warm up 300 300 300 Main Set 4 x 50 fr on 35 assigned 400 fly with 3 kicks 4 x 100 fr on 1:10 400 bk 4 SDKs off each wall 4 x 200 fr on 2:20 400 br 4 x 100 IM 400 fr 8 x 50 on 1:00 done 25 fast 25 fr with 2 breaths 100 easy 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
Swam w/ Dave, Dave, Dave, Roger, Ray, Chris, Meredith and Danny. Feeling pretty good so far this week. Getting used to the 5K/day workload. SCY 600 Warm up 150 Br/50 Fr - 3:00 100 Br/100 Fr - 2:55 50 Br/150 Fr - 2:50 200 Free - 2:45 200 Free - 2:40 200 Free - 2:35 200 Free - 2:30 200 Free - 2:25 200 Free - 2:20 (Made 2:26) 100 Easy Kind of disappointed w/ the breaststroke. I've changed my pull and while it seems easier, I don't appear to be faster. My shoulders are a lot more sore than usual so I'm hoping that developing more strength will improve the speed eventually. 10 x 100 - 1:30 * Odds - 25 flutter kick/75 Free * Evens - 50 Breast/50 Br kick 100 Easy 4 x 25 Fly - :45 No breath 4 x 25 Kick - :40 (odds easy, evens sprint) 4 x 25 br pullouts - :40 No breath 4 x 25 Kick - :40 (odds easy, evens sprint) 4 x 25 Free - :35 No breath 4 x 25 Kick - :40 (odds easy, evens sprint) 300 Pull Timed - One breath per 25 yards, rest on walls all you want. Made 4:07. 16 x 50 - :55 * 4 fly Descend, 4 back descend, 4 br descend, 4 free descend 200 Cool down (5500 Total)
My shoulders, biceps and forarms are all still screaming from the Monday weights, but atleast it is a good type of scream. I did manage to do a fairly good set today one of my favorites. 1000 as 200 swim/200 pull/200 swim/200 kick/200 swim 500 kick w/zoomers every 3rd lap fast 10x100 free w/paddles & bouy #1-4@1:30 went 1:22, 1:21, 1:21, 1:22 #5-7@1:25 went 1:20, 1:18, 1:19 #8-9@1:20 went 1:18, 1:19 #10@1:15 went 1:20 unfortunately that was all I had left 200 EZ 100 free underwater recovery 4x25 DPS was 15,15,16,16 50 back 50 free Total 3000 yards
Monday's practice ended up being cancelled due to a "fecal explosion" in the pool that apparently was extreme... ================================ Tonight, we were at the other pool in town, and we started off nearly the first hour with the coach talking about the age group meet last weekend and handing out the awards to all those who attended. Many of the kids with time drops in 7-10 out of 10 swims over the weekend. Lots of kids ended up swimming "new events" for the first time as well, 200s of strokes, 400 IM, 500/1650. Got in @ 7:45 for a pretty easy day: 1000 Free DPS 800 Kick w/ fins (25 Dolphin/25 Flutter) - did 200 no board/100 board/200 no board/100 board/200 no board 10 x 100 Free Pull @ 1:50 breathe every 3, work on technique/body position/rotation/etc. Odds used my TYR Catalyst paddlesEvens used some FINIS Agility paddlesWith the TYRs I could really use the paddles more for strength and power, and the FINIS paddles, I had to think more about hand placement, pull pattern, etc. My personal preference are the TYR paddles, but I'll still play around with the FINIS paddles at times. I found I can do butterfly with them as well, but backstroke is a no-no with them...they won't stay on your hand during the backstroke entry.16 x 50 @ 1:00 4 groups of 4 x 50s each stroke Odds DrillEvens Fast Swim (Flys :30s, other strokes - whatever... )200 EZ and out ------------------------ 3800 Yards
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