This morning I swam at Riverbank with Rondi. Here’s what I did: 1000 lcm warmup 100 kick/swim 4 x 50 (25 fast / 25 easy) @ 1:05 100 kick/swim 4 x 50 (25 very fast / 25 easy) @ 1:10 100 easy 4 x 350 turduckens 100 FL / 50 BK / 50 BR / 50 BK / 100 FL 100 BK / 50 BR / 50 FR / 50 BR / 100 BK 100 BR / 50 FR / 50 FL / 50 FR / 100 BR 100 FR / 50 FL / 50 BK / 50 FL / 100 FRv [Before we began this set, I noticed that the adjacent lane only had one swimmer, and that that guy was doing lots of fly, so I scooted over from my more crowded lane, figuring someone doing fly themselves was unlikely to object to all the stroke in this set. It wasn’t until the set was over that I discovered that that guy was actually That Guy! It was nice to get to meet him in person.] 200 easy 4 x 200 FR, odds pull w/ paddles, evens swim 600 warmdown + play [New 50 backwards-IM PR: 2:20] Happy Thanksgiving everyone!
Wednesday 11/22 AM only SCY 600 @ 9:00 4/6/2 turns 4x100 @ 1:40 SKDS (scull/kick/drill/swim) 2x500 @ 7:00 pull w/ buoy + paddles + snorkel "super 500" 5x200 @ 2:45 2 @ PINK 2 @ RED 1 @ BLUE 10x100 @ 1:20 PINK 8x125 @ 1:40 100 kick/25 STRK w/ fins 200 EZ kick w/ fins 6x100 @ 1:30 odd: FR 4/6/2 even: I.M. Total: 5800
Tuesday 11/21 PM only SCY 1600 assorted kicking and drilling Total: 1600 Was a busy day and had time to hop in and paddle around before coaching, but didn't really record what I did. It was all on the fly.
Happy Thanksgiving everyone!!! Had a pretty good group at the pool today. Shared a lane with Keith and swam with the two Dave's, Peter, Roger, Danny, Andrei, Meredith and Megan. Swam a 1650 for the first time in a long time. So today was more of a distance work day. Was tired so I didn't do any of the hard sets at the end of practice with Peter. 100 Free 100 Back 12x100 on 1:30 (kept at 1:18 to 1:20) 200 Back 1650 Free -23:14 16x50 on 1:00 - 6 -Fly/Free, 6 - Back, 4 Free 100 Free 200 Kick 5x100 BAck w/paddles on 1:40 3x100 Free w/paddles on 1:30 4x25 Fly 50 Free 5300 yards 108 minutes
Swim/SCY/Solo: Warm up: 600 various 16 x 25 shooters w/fins @ :40 -- 8 back, 8 belly 50 EZ Main sets: 8 x 25 burst + cruise, fast hands drills @ 1:00 50 EZ 5 x 20 free in & outs w/race pace turn @ 1:00 100 EZ 6 x (25 AFAP + 75 EZ) @ 3:00 -- 3 free from a dive (12s), 3 back from starting blocks (13 low) trying to arch more. On one effort, I arched so much I though I would hit the bottom. Have to find some middle ground between too much arch and flat backing the start. 3 x through w/paddles & fins 100 smooth free @ 1:45 100 EZ kick w/board @ 1:45* 5 x 25 @ 100 pace, :10 break @ each 25 75 EZ * I had intended to make the third 25 fast on these, but my legs were shot. Had some calf cramping issues today. 10 x 25 w/paddles & parachute @ :45-1:00 50 EZ Total: 3600 ++++++++++++++++++++++++++++ Another fairly empty pool! So glad I could swim rather than shop for food and cook. The results from the Sprint & Relay Festival are up: http://www.warrentonmasters.org/even...tival-results/ I see my 50 back split was only .03 off my WR ... if only I had taken another stroke at the finish. I checked my 100 breast splits. I had thought I was fried the last half length bc of the extra meterage. But I took it out in 39.0 (after going 38.2 in the open 50), so this was perhaps a bit too speedy. It felt fairly smooth and well under AFAP pace at the time. I was also trying to pull wider as Teen Fort said my pull was too narrow in the 50.
SCY Warmup (800) 300 swim back & free 300 4-4-4 scull / swim 4 x 50/1:00 25 strong/25 sprint - arm started to hurt on first one of these so I kicked the next 3 Main Set (2000) 1 x 400/30 sr kick w/ fins - wemt 6:20 4 x 100/20 sr kick w/fins - ave 1:30 1 x 400/20 sr kick w/ fins - wemt 6:10 4 x 100/15 sr kick w/fins - ave 1:27 1 x 400/30 sr swim free w/ fins - wemt 5:42 Warm Down 1 x 100 easy back w/fins Total: 2900 yards Next workout will be Happy Thanksgiving to all of you!
Did my leg weight workout one day early this week since I was not sure I could get it in today. Alittle sore today. 500 free 500 free kick w/zoomers every 3rd 25 fast 8x25@1:00 shooters w/monofin 8x25@:45 fly w/monofin 4x50@1:00 streamline fly kick w/monofin 5x100@1:30 free smooth w/paddles & bouy 400 EZ total 2500 yards
Wed Nov 21, 2012 10 days till SCM meet Wedge starting blocks are installed on the north end in the UT Swim Center, not yet on the south. Mon: Lifted didn't blog, plan to lift again today Tue: Swam didn't blog, took it easy, did some sprints Whitney coached 6:00 - 7:30 dove around 6:10 SCY UT Swim Center diving well & main pool, both bulkheads are down and pool set up with 2 25 yard racing courses Swam with Mike, Jeff, Jim & Tyler beside Larry, Gull, Sloan, Keith, Chris, David, Dick Warm up went around 400 Main Set assigned 100 fast on 2:00 100 easy 2 x 1 fast on 2:00 100 easy 3 then 1 easy, 4 then 1 easy, 5 then 1 easy Did: 25's & 50's on the fast mostly 25's then they did it again with 50's instead of 100's 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 UT Austin, TX
Thanksgiving came early today as Rondi, John, and I celebrated the season with the traditional turducken set. The water was a mite cooler than on Monday, when I had deemed it too hot for a workout and just done some easy drills and practiced my backwards swimming. (How hot is too hot? If I stick my tongue out while I’m swimming and there’s no discernible difference between the temp of the pool water and the inside of my mouth, that’s too hot). But I was also better prepared, having brought both a lycra cap and my new creation, a cap into which I had cut ventilation holes, stegosaurus style: O Holey Cap! The latter worked well, and kept me from overheating during the following: 1000 lcm warmup (400s, 200k, 200p, 200d/s) 4 x 350 Turduckens, done as follows 100 FL / 50 BK / 50 BR / 50 BK / 100 FL 100 BK / 50 BR / 50 FR / 50 BR / 100 BK 100 BR / 50 FR / 50 FL / 50 FR / 100 BR 100 FR / 50 FL / 50 BK / 50 FL / 100 FR After the turduckens, we all played around with backwards swimming—my backwards backstroke is getting better, giving me hope that I can get my backwards 50IM time under 2:30--then I did the following short finishing set 2 x 200, odds FR w/ paddles, evens swim 100 warmdown That was it! I’ll see if I feel like another help of turduckens tomorrow (or maybe I’ll dream up the swimming equivalent of the veggiducken . . .) And the new hat style is definitely a keeper for those warm Riverbank mornings!
Swam w/ Dave, Dave, Dave, Keith, Roger, Aundrey, Meredith, Meredith's sister and Danny. Felt pretty good today. Fly was strong and I had a pretty decent 1650. SCY 600 Warm up 3 rounds of: * 100 Fly - 1:30 (made 1:20-1:25) * 25 Kick/75 Free - 1:30 * 50 Kick/50 Free - 1:30 * 75 Kick/25 Free - 1:30 50 Easy 1650 Timed - Open turns every 400 (4:55, 4:53, 4:52, 4:51, :34 - 20:05) 100 Easy 16 x 50 - 1:00 (4 x [2 Easy fly, 2 hard pull]) 100 Easy 12 x 50 Kick - 1:00 * 1-6 SDK w/ fins down, easy back * 7-12 Kick w/ board 200 Cool down (5300 total)
The first half hour of practice from 7-7:30 was taken up by the awards from last weekend's meet over in eastern Washington. As a team we ended up in 3rd place. 1st and 2nd place teams had well over 100 swimmers each, and we only had 31 swimmers, but beat out another team with many more swimmers than us. Quality before quantity, right? We had a visiting swimmer who is in town for the holidays from the Sacremento, CA area. He's 17 and pretty quick. Said he was around a 4:55/5:00 500, a good breaststroker, and was a good IMer as well. Pretty much a duplicate of Jared who I normally chase in practice on a daily basis, so now I'm chasing two guys for a couple days. 7:30-- We got right to it with the workout, and basically skipped any type of true warmup... Our "warmup"/intro set: 3 x 200 Free Desc. 1-3 @ LIFO + :15 I went 2:20, 2:15, 2:11 hell of a way to warmup. 3 x 200 IM Desc. 1-3 @ LIFO + :15 went 2:40ish to maybe 2:35 (1200/1200) Kick Set: 8 x 150 SDK on back w/ short fins @ 2:15 (1200/2400) Main Set: 3 Rounds of 3 x 100 Free "get lots of rest" w/ 1:00 between rounds Round 1 @ 1:20 (went 1:03/1:04/1:04)Round 2 @ 1:15 (went 1:02/1:04/1:04)Round 3 @ 1:10 (went 1:02/1:03/1:00) I tried to chase down the 'new guy' at the end200 EZ (1100/3500) Main Set #2: 3 x 200 IM @ 4:30 Desc. 1-3 starting @ 85% effort went 2:31, 2:25, 2:21 <--pretty sure 2:21 is my best effort in practice (600/4100) 500 EZ cooldown...did Free Pull ---------------------- 4600 Yards ================================ 494.20 miles swum (=869,793 yards, =795,338 meters). View my monthly progress | my milestones/awards | Go The Distance 2012 results. Most recent milestone achievement: 400 miles on 10/02. 5.80 miles (= 10,207 yards, = 9,334 meters) to next milestone (500 miles milestone). Looks like I'll potentially hit the mark for the Nike suit after Friday and Saturday's practices. ================================ Now I have two days off from the water, and wondering about Friday night's practice. Coach John is out of town this weekend, but his assistant will be running the practice. This could be good, or it could be really bad. She may really try to kill us, which I'm actually looking forward to. But sharks 'n minnows and relays is a very close 2nd.
Updated November 21st, 2012 at 01:26 AM by jaadams1
Had a light crowd today - guess some are already on holiday. Swam with Peter, and the two Dave's. Also found out that Brooke Pate, the Masters coach in Huntsville, was hit by a car while on his bike Monday morning. Went and saw him today in the hospital. As bad as it is, it could have been a lot worse. So, remebering him in our prayers. We started out with some distance and then worked on speed. Peter has been sticking around after the others leave and he has been pushing me - I need and appreciate it. 2x100 3x500 on 7:30 (7:00, 6:50, 6:50) -need to push this more 100 Back 12x50 Kick on 1:00 150 Back 100 Free sprint - 1:10 100 Free 6x50 descending on :50 300 Free hard - 3:55 8x25 IM order on :30 200 Back w/paddles hard - 2:35 100 Free 6x100 Free w/paddles descending on 1:30 (1:15; :16; :16; :15; :12, :10) 4x100 Back w/paddles descending on 1:30 (1:24; :20; :19; :15) - These were two good sets for me 100 Free 100 Back 50 Free 50 Back 5150 yards 110 minutes
Swim/SCY/Solo: Warm up: 600 various 8 x 25 shooters w/fins @ :40 50 EZ 5 x 50 single arm fly @ 1:00 50 EZ Main Sets: 8 x 25 burst + cruise, fast hands drills @ 1:00 50 EZ 8 x 25 burst + cruise, dolphin kick @ 1:00 100 EZ 5 x (25 fly + 25 EZ) @ 1:00-1:10 25 fly = breathing 2 up 1 down, practicing breathing more as I think I may need more air in my 100 IM and 100 fly with all the SDKs 50 EZ Did a set from HIT Workout #1: [ame="http://forums.usms.org/showthread.php?t=21634"]U.S. Masters Swimming Discussion Forums[/ame] 4 x (50 + 2 x 25 + 50) free w/small paddles stolen from Lil Fort & fins 1st 50 = 200 pace @ 1:00 1st 25 = 100 pace @ 1:00 2nd 25 = AFAP @ 1:00 2nd 50 = EZ @ 1:00 1:00 extra rest between rounds 100 EZ 2 x (6 x 25 @ 100 pace + 100 EZ) -- one round breast dolphin w/fins & small paddles -- one round dolphin kick w/board & fins -- meant to do another round, but I was too blasted 4 x 50 torque drill w/paddles @ 1:30 50 EZ Total: 3450 ++++++++++++++++++++++++++++ Still feeling a bit from the meet. I guess 5 events takes more of a toll than my usual 3. Given that, I did an easy-ish speed workout today. Happily, the pool was pretty empty today. I hope it is tomorrow as well, though you'd think people would be doing their pre-turkey burn. I'm bummed, I seem to have lost my agility paddles. Checked lost and found and they aren't their either.
SCY@FGCU Aquatic Center Air temp of 62, pool at 81, 100% water clarity. Sunny skies with humidity at 57% Warm up: 1x1000 RIMO by 250 *Set 1* 1x1200 IM as 50S(Strong)-50K(Steady) 3 Rounds: 50 Fly, 50 BK Kick50 BK, 50 BR Kick50 BR, 50 FR Kick50 FR, 50 D Kick 200EZ BK/FR *Set 2* 10x100 SDK/fins on 1:40 1-5 as 2(25/back, 25/front) min 14-15yd under with flip turns 6-10 as 2(25/front, 25/back) same as 1-5 plus desc 6-10 1-5 did 1:166-10 went 1:15 to 1:06 500 BK DPS with compact streamlining turns *Set 3* 4x150 on 3:15 as 100 sculling, 50 FR Swim strong on 50s did 30s *Set 4* 3(4x50) on 1:00 RIMO FR - 31, 30, 29BR - 42, 42, 41BK - 37, 35, 34FLY - 36, 34, 33 *Set 5* 3x150 on 2:15, 3x100 on 1:30 Pull with Bouy, Paddles, Tube 150s - 1:48, 1:42, 1:40100s - 1:10, 1:08, 1:07 Warm down: 200 EZ Swim Comments: Warmup - Again the water was warm, but did not feel as warm as yesterday.Set 1 - Worked the turns, underwater transitions.Set 2 - Started out moderate, but was able to build to strong effort.Set 3 - Have not done sculling in ages, and it showed today, as doing :30/50 felt like doing :27.Set 4 - During the second round I was wandering all over the lane, then really made an effort to relax arms on recovery and keep stroking smooth - and was able to drop the times a bit.Set 5 - Gradually building up my pulling strength, but it always takes at least about 200 yds before I begin to establish a consistent pulling rhythm.
Updated November 20th, 2012 at 04:49 PM by fdtotten
So things are definitely a bit more uncomfortable these days. The first 4 days after surgery were a breeze, but since starting PT on day 5 post-surgery, things have been more difficult. Makes sense, since things are healing and I'm supposed to be moving my arm around more. That combined with cutting back on the pain meds will do it. And I think its not really the passive exercises themselves which are killing me at this point....its just that doing them along with other small daily tasks (like typing this) has my shoulder very sore and tired by the end of the day. I only have enough shoulder/arm energy for so much right now. Sleeping has still been rough the past few nights. I'll wake up in the middle of the night either with sharp/shooting pains or because my arm muscles are twitching like crazy. I'm not sure if its because my arm wants to move (I'm required to sleep in the shoulder brace) or if I'm not positioning myself correctly in the bed, but least to say the nights are becoming troublesome. But as soon as I get up and start moving around and get the blood flowing, the pain disappears rather quickly. As of now I've cut way back on pain meds during the day but I'm still taking full doses before bed. For a few nights now I've woken up during the middle of the night and taken a 1/2 dose to help with the pain at night. At the moment I have a love/hate relationship with my shoulder brace. Last week after the surgery, I couldn't stand being in it most of the time. It was very uncomfortable to NOT move my arm a little bit...very similar to what I experienced when I first dislocated it. My doc said that it was OK to leave it off as long as I was just sitting at home on my couch doing nothing....and since I did just that for most of last week I had the brace off for several of my waking hours. Now its a little different - since starting PT and with my arm being so sore/tired now, it now feels more comfortable to have it on at times, lol. Boredom is beginning to set in and I'm starting to feel antsy. The internet is only entertaining for so long lol. They said I could go back to work after one week (desk job) but at the same time I don't see how anyone could be ready after one week. I mean, just yesterday I woke up, ate breakfast, read the news, and was so tired that I went back to bed for another 3 hours lol. There hasn't been a day yet since the surgery where I haven't needed a 2+ hour nap sometime during the day. I'm scheduled to go back to work starting in December (3 weeks post-surgery) but I might go back earlier after the Thanksgiving holiday....we'll see. The thing about work is that there's a gym there. Its been so crappy outside the last few days so there's been no dog walking. Just thinking about how nice a indoor treadmill would be at this point.... I can feel the mental game starting too....whenever I get the least bit frustrated I have to remind myself that a) things are supposed to hurt right now; b) its only been just over a week; c) this is a long-term process and d) I should cut myself some slack. Repeat, repeat, repeat lol. Headed home for the holiday and while my appetite isn't quite back up to par yet, I'm looking forward to some pumpkin pie
SCY Warmup (800) 200 free - 200 kick - 200 scull/swim (by 25's) - 200 pull w/buoy only Main Set (1500) 5 x 100/1:45, odds back (went 1:30-31), evens free (went 1:23-24) 2 x 250/5:00, 100 free/50 kick/100 back - went 4:05, 3:57 1 x 500 free (went 7:20) Kick Set (500) 10 x 50/1:10 - ave 57 on these Warm Down 200 easy back & free Total: 3000 yards
Sunday 11/18 AM only SCY (swim meet) Warm-up: 500 swim 400 I.M. k/sw/dr/sw 8x100 1 @ 1:30 first and last 25 FAST 1 @ 1:20 D1-4 8x50 @ 1:00 kick D1-4, 5-8 8x75 @ 1:15 odd: rolling I.M. even: 50 FAST/25 EZ 8x25 @ :30 V.S. 2x25 dive sprint Results: 100 FR (lead-off split): 52.7 100 BK: 1:03.9 800 assorted warm-down between the two events. Total: 3950
Swam w/ Dave, Dave and Dave. The HSA master's coach was hit by a car on his bike yesterday. Looks like he will be ok but he has a couple broken bones. I miss cycling but events like this make me glad I got into swimming. SCY 600 Warm up 3 x 500 - 7:30 (6:30, 6:10, 5:55) 50 Easy 12 x 50 Kick - 1:00 * 1-6 w/fins SDK down, easy back * 7-12 kick w/ board, no fins 100 Easy 100 Free timed (1:02) 100 Easy 6 x 50 Free - :50 Descend 300 Timed - 4:30 (3:28) 8 x 25 IM Order - :30 (Descend) 200 IM Timed (2:35) 50 Easy 6 x 100 Pull - 1:30, Descend (1:10, 1:08, 1:06, 1:04, 1:02, 1:02) 4 x 100 backstroke pull - 1:30 Descend (1:28, 1:22, 1:20, 1:15) 200 Cool down (5300 Total)
I just could not get into todays workout so I changed my focus set to something I really had to work to make. 500 Free 500 Free kick w/zoomers every 3rd 25 moderate 16x25@:45 kick 4 each stroke fly and back w/zoomers breast and free w/board 8x50@1:00 as 25 drill/25 build 200 kick w/zoomers lap 2 and 7 15m fast 5x100@1:30 as 50 free/50 back w/paddles held 1:25's this really hurt good 200 free w/good dolphin kick outs to 7+m 100 free EZ 200 free w/snorkle Total 3000 yards
Coach John was going to go easy on us. WIth this being a short modified week (no practice Wed. or Thurs. it may be interesting. I'm sure tomorrow won't be too bad, but then there is Friday night and Saturday morning to kill us. I'm not looking forward to them too much...but then again, we do have the high school girls back, and they don't really seem to want to work too hard. Warmup: 600 (25 Free/25 V-Sit Scull/25 Free/25 SDK on back) (600/600) 12 x 100 SDK w/ short fins on back @ 2:00 Desc. 1-4 1st set of 4 went 1:15-1:102nd set went 1:15-1:083rd set went 1:15-1:03! (1200/1800) 8 x 200 @ LIFO (last in, first out) + :30 just swim these...don't get red in the face or anything... Odds IM (was 2:40-2:45ish)Evens Fly, then Back, then Breast, then Free (all drillwork)(1600/3400) from the coach...about stuff...mostly keeping people heads in the right spot 10 x 25 @ 1:00 Odds V-Sit Scull, Evens "Doggie Dig" - a Nathan Adrian drill 1 x 100 AFAP Flutter Kick w/ a board I did a 1:24!! and beat all them youngin's! 4 x 25 @ 1:00 Odds V-Sit Scull, Evens "Doggie Dig" 1 x 50 Free AFAP did a :27 it was really wavy out there on the return 25 with 5-6 per lane like we were! 2 x 25 @ 1:00 V-Sit/"Doggie Dig" 2 x 25 AFAP Free Sprint no breathers @ 1:15 Crushed 'em! (600/4000) 300 EZ swim --------------- 4300 Yards Kinda nice to take it easy...wonder what's coming?
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