wu: 200 fr/200 bk
3 x (4 x 100)
- 1st: fr pull x3, im on 1:20
- 2nd: 50 stroke/50 fr x3, im on 1:30
- 3rd: fr fast x3, im on 1:15
Masters minute bwt rounds
500 Noah's Ark pull
8 x 75 on 1:15
- 2 fr, 2 im, 2 bk
3 x 100 on 2:00
- 2 kick, 1 swim
4 x 150 on 2:15
- 3 fr pull with buoy
- 1 ez back (loosen)
(BAM team/Rec/3650yds/75 min)
Great practice with the team this morning. It is fun to swim hard and socialize bwt sets. Rich and Cindy just got back from skiing in Austria, and Tom gave me a hard time for missing practice two weeks ago (I was swimming at Harvard, but that was not good enough for him).
I usually get extra reps and im work, and today was no exception. Went 1:10s on pull and 1:05s on the fast 100s, and for the im's I went 1:15.42, 1:14.35, 1:14.78. For the 75s I held 43/54/51, and was able to pull the 150s at 1:46. Felt really good in the water today, and decided not to push it any more even though I had the time to.
My wife came to check out practice today. I have been encouraging her to hop in the water forever, and today she at least checked it out, and even talked about the possibility of swimming a meet in the fall. I am relaxing the rest of the day, watching some Indian Jones movies from the set that the family got for me last year while doing the bills.
I did the Lactate workout #5 from from the HIT week 13.
Did the following:
500 swim alternating free and back
200 IM drill
8 x 25 burst + cruise @ 1:00
- rotated through fly-back-free on these
2 x through:
free, no fins
100 fast @ 2:00 - went 1:12, 1:10
50 fast @ 1:00 - went 31, 33
25 fast @ :30 - around 15 on these
25 EZ @ 1:00
2 x through:
back with zoomers
75 fast @ 1:30 - went 54,54
50 fast @ 1:00 - went 34,35
25 fast @ :30 - around 16-17
50 EZ @ 1:00
2 x through:
free, no fins
50 AFAP @ 1:00 - 31, 32
25 AFAP @ :30 - around 15
50 EZ @ 1:00
Total: 2750 yards
Did Leslie's lactate set today in hot water. Felt like I was pushing the limit a little but I still did it.
10x100@1:30 free w/paddles & bouy
500 free kick w/zoomers
50 EZ to get my arms back in gear
8x25@1:00 burst + cruise
2 times thru:
100 fast @2:00 went 1:18 and 1:15
50 fast@1:00 went 34 and 36
25 fast@:30 went 16 and 17
2 times thru
75 fast@1:30 went 55 and 55
50 fast@1:00 went 36 and 37
25 fast@:30 went 17 and 17
2 times thru
50AFAP @1:00 went 35 and 35
25AFAP @:30 went 16 and 16
250 EZ w/snorkle as 12.5 kick/12.5 swim
Total 3500 yards
I am tired now!
Swam at HSA w/ Dave. Pretty low turnout for a Saturday. Got a whole 50m lane for the two of us.
400 Warm up
400 Reverse IM - down drill, stroke back
4 x 100 Kick w/ fins
4 x 100 down easy/back fast
4 x 100 down free/back choice stroke
4 x 200 Pull - 3:00 (Made them on 2:30-2:40)
4 x 100 down easy free/back hard stroke im order
3 Times through:
* 50 Stroke (IM Order by round)
* 100 Free
* 150 IM
* 200 Free
200 Cool down
AM + PM SCY
8 @ 1:00 D1-4, 5-8 FR kick w/ board
8 @ :40 Aerobic FR swim
2 @ 1:20 D1-2
2 @ 1:15 D1-2
6 @ 1:10 hold lower RED HR (held 1:03s @ 26/10)
2x300 @ 4:15 D1-2 BK w/ 5 fly kicks off all walls
5x100 @ RD1: 1:15, RD2: 1:10, FR swim, 2 DPS, 3 strong effort (upper RED HR if possible)
Total: 500+ however much I swam in the game, which was a lot.
Fri Mar 30, 2012
Started today with 6:30 fast Friday practice
Didn't train in taper lane today (my choice)
Swam with Todd beside the taper lane
Dove in 6:41ish
I've had nagging pain in my left hip
Sometimes I don't feelt at all & when I ve certain ways it flairs up
Still weighed way too much this morning
Been making bad food choices lately
Really need to pay attention & not get carried away
Pool set up LCM
Warm up was 5 4 3 21 ( swim till 6:58)
Probably went around 800 mostly freestyle
Assigned: 5x100 choice at ____% effort &
_______ interval (both changed each round)
R1 80% 2:00
R2 85% 2:10
R3 90% 2:20
R4 100% 2:30
Each round followed by
50 fast choice on 1:00
50 easy on 2 or 3:00
round 1 fr swam alll, held 16's & 17's
Round 2 fr swam 4 skipped #4 held 14's & 15's
Round 3 fr swam 3 skipped 2&4, held 12's
Round 4 skipped all 5,
did 50 FL easy speed from a dive went 28
Meet drove up to south lake for zones
Entered 4 iM & 1650
Pretty much planned on swimming the 4 IM & scratching the 1650
But I signed in for both
When I stepped up for the
4 IM I just wasnt feeling it, i raced beside a 32 year old who entered with a 4:20 & went 4:16
maybe i went slow because:
my hip hurt,
The pool was warm,
I didn't have Tyler, Ross Davis, or Jim Sauer to race,
I had the 1650 next & thought "dont get too tired"
My head wasn't in the game
The guy next to me got away & I didn't race or try to catch him
FL 61 cruised it
BK 71 2:12.8 way too slow, cruised it
BR 77.9 just swam easy speed with long glides instead of working it, turned at 3:30.7
FR finished at 4:34.5, just 2 beat kicked & cruised it
I'm disappointed with the time & hope to swim it again & go much faster
I event out really slow & never really got going
Distance Cum 50s 100s 200s
050 28.41 28.41
100 1:01.46 33.05 1:01.46
150 1:37.60 36.14
200 2:12.82 35.22 1:11.36 2:12.82
250 2:51.42 38.60
300 3:30.70 39.28 1:17.88
350 4:03.09 32.39
400 4:34.56 31.47 1:03.86 2:21.74
Avg 34.32 1:08.64 2:17.28
after the dismal 400 IM I walked up to the 500 free & 1000 check ins & scratched but now I'm leaning towards doing them, We'll see
My plan going in was to desc 500s & work the last 150.
swam smooth, started off a bit too brisk
Don't have splits' they weren't up as I was leaving, my pad didn't register on my finish
will post em later whe I can copy them online
Went out smooth breathed a lot but felt over heated as the race progressed
Swam beside Larry & Joe swam in lane 6 next to Larry
went around 17:44 in 2009 at Orlando wearing a B70 so 18:01 is a pretty good swim but I think my hour swim splits were a little over 18 min so I call 18:01 ok but not great, much better than my dismal abysmal 4 IM
1650 Y Free Heat 3 Lane 4 finals
Distance Cum 50s 100s 200s 500s
0050 00:29.20 29.20
0100 01:01.13 31.93 1:01.13
0150 01:33.45 32.32
0200 02:06.03 32.58 1:04.90 2:06.03
0250 02:38.93 32.90
0300 03:11.44 32.51 1:05.41
0350 03:44.15 32.71
0400 04:17.23 33.08 1:05.79 2:11.20
0450 04:50.06 32.83
0500 05:23.05 32.99 1:05.82 5:23.05
0550 05:55.69 32.64
0600 06:28.50 32.81 1:05.45 2:11.27
0650 07:01.05 32.55
0700 07:33.81 32.76 1:05.31
0750 08:06.71 32.90
0800 08:39.56 32.85 1:05.75 2:11.06
0850 09:12.35 32.79
0900 09:45.32 32.97 1:05.76
0950 10:18.16 32.84
1000 10:51.08 32.92 1:05.76 2:11.52 5:28.03
1050 11:24.04 32.96
1100 11:56.99 32.95 1:05.91
1150 12:29.90 32.91
1200 13:02.97 33.07 1:05.98 2:11.89
1250 13:36.25 33.28
1300 14:09.39 33.14 1:06.42
1350 14:42.62 33.23
1400 15:15.79 33.17 1:06.40 2:12.82
1450 15:48.97 33.18
1500 16:22.10 33.13 1:06.31 5:31.02
1550 16:55.48 33.38
1600 17:28.80 33.32 1:06.70 2:13.01
1650 18:01.37 32.57 1:39.27
Avg 32.77 1:05.54 2:11.08 5:27.69
Your last 500 was 5:31.47
Did some caffeine before my races & I feel a bit wired (12:44) gonna try to sleep now
Right now I'm leaning towards doing the 500 but it might hurt my 100 IM & following races, maybe I'll drop the 500 or the 1 fly
Mar. 30 & 31, 2012
South Central Zones, SCY
South Lake, TX
Entered the following
(my impression going in was likely to scratch several like the 1650, maybe 500, 1 bk, 5 fr, & 1000 fr
entered more just to give myself options and there are no deck entries
Number Gender Distance Stroke Time
2 Male 400 SCY IM 4:22.70
4 Male 1650 SCY Free 18:59.99
6 Male 500 SCY Free 5:09.99
8 Male 100 SCY IM 0:54.99
12 Male 50 SCY Breast 0:28.80
16 Male 50 SCY Back 0:24.99
20 Male 100 SCY Fly 0:54.99
28 Male 100 SCY Breast 1:06.99
32 Male 50 SCY Fly 0:23.99
34 Male 100 SCY Back 0:55.99
40 Male 200 SCY IM 2:00.99
51 Male 1000 SCY Free 10:59.99
~ ~ ~ ~ ~
~ ~ ~ ~ ~
2012 Meets (I'm considering)
Jul. 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
Updated April 9th, 2012 at 11:26 AM by ande
This morning, I just got in for a quick swim around. I did approximately 1000 yards or so, doing quite a bit of dolphining, fly drill, variable speed fly play, etc. Mostly slow and easy. Made it through work without too much exhausting stuff, and went to a good family dinner at the local Mexican restaurant for my "last meal".
I'm really focusing on the 200 Fly/400 IM for the weekend. My other events will follow suit though: 100 Fly, 200 IM, 200 Free, 500 Free. The last is the one I'm actually the most worried of.
Luckily my two focus events are on Day 1, and I can just have fun with Day 2, but still swim fast. I am now shaved down and ready for bed. In the morning, I'll wake up, get my routine McDonald's breakfast on the way out of town, Then I'll just enjoy the 3 1/2 to 4 hour drive across the state over to Moscow, Idaho. It's really pretty relaxing...just sit back and get the rock music pounding as I go down the road.
200 Fr/200 BK
2 x 100 Kick on 2:15
4 x 100 FR Pull on 1:20
4 x 75 IM's on :10 SR
- swam as FL-Bk-BR, Bk-Br-Fr, ...
2 x 200 FR on 2:40 (went 2:21, :20)
1 x 200 BK on 3:00 (went 2:41)
1 x 100 ez
4 x 50 on 1:00
- 1st: Fly no breath 25/25 DPS FR
- 2nd: Back breathe every 4 25/25 DPS FR
- 3rd: FR no breath 25/25 DPS FR
- 4th: DPS
100 loosen and out
Well, I got run down by that head bug going around, complete with fever and sweats on Sunday and Monday. Felt like someone was swinging from coathangers lodged in my ears with a sore throat. Pulled out the APAP/Ibu staggered dosing with cetirizine and pseuodephedrine to make it through 12 hour workdays Tue-Thurs. Feeling better now, but still tired - my wife knew it was bad when I started to make up the Jello for my primary food source and I missed Monday night Men's Bible study. I also missed a video taping about the drug task force that I am on that will be shown around the state - never had a chance at my fifteen minutes of fame. Oh well.
Felt good to get into the pool tonight and it was relatively uncrowded. I was going to do more 200's in the main set, but figured it was best not to push it in my current state, plus I have masters practice tomorrow morning with the team and I want to be fresh.
Looks like we are entering the spring championship meet season - it'll be fun to hear about the action through the blogs over the next few weeks. Swim fast, everyone!
Surgery on Right Arm today. Didn"t have to report to the hospital until 8:30am, so got in one last workout!!
400 P, speedplay by 25's
3 x 300 stroke/free w/15 sec rest between each
9 x 100 free on 1:30
4 x 4 cycle speed play on :30
4 x 200 P
Jen came today & swam the last 1200 w/me - swam w/Danielle & Muriel (ATAC) for first 3000 - nice to have some kids get in my lane for a change.
LOVE the looks I got on peoples faces at the hospital when I told them that I went to practice before my surgeries today. Priceless!
On the other hand (ha, pun!) my hand & elbow are killing me. Will be taking advantage of the Percocets prescribed.
AM - Swam w/ Dave x 2. Tried to keep it light since we were "called out" by a couple MSA swimmers. Actually, Roger instigated it but it was all for fun and we had a lot of that. Pool temp back down a bit - 84 to 85. Thermometer was missing for some reason. I'm hoping they took it away because they plan on cooling the pool off a little and didn't want people complaining that it was a specific temperature.
400 Warm up
3 Times through:
* 4 x 75 - 1:00
* 200 Pull - 2:30
* 6 x 25 - :40 easy/hard Fly/Back/Breast
400 IM easy (Cool down)
PM - Swam w/ Roger and Dave x 2 against Jenny, Kierstin and Martin. Jenny is getting ready for the Olympic trials and the other two are some of MSA's better swimmers. It wasn't looking too promising for the old guys. We set the initial pace at 1:15/100 yards for 2400 yards. Each of us took 200 yards in the lead and 600 yards drafting three times through. The MSA swimmers did 200 yards in the lead and 400 yards drafting 4 times through (since there were only 3 of them). After 2400 yards, the pace limit was dropped and we raced the remaining 800 yards. Swimmer 1 led first and then dropped out at 2600 yards. Swimmer 2 took over and then dropped out at 2800 yards. Swimmer 3 took over and dropped out at 3000 yards. Finally, swimmer 4 sprinted the last 200. The only thing the rest of my team agreed on was that I would be the last guy. It's great they think I can swim that fast for that long but I had my doubts about the choice. Once we sorted out the order, we were off on our 3200 yard journey. It is kind of interesting how it works out. Starting last, I put almost no effort into keeping up. I was doing open turns to keep from running over Dave and even then streamlining off walls in his draft forced me into his feet. As each 200 ticked off and I got closer to the front, it got harder and harder. There was all sorts of noise and turbulence from Dave kicking right in front of me. Then, I flipped to take my turn up front and... silence. It felt like everything was still and I was gliding through the water. After 3 rounds, there was no question I was going to make it. The only issue was whether or not we would give the youngsters a run for their money. At 800 to go, Dave M went up against Kierstin. Each turn, she put a little more distance on us. It was killing me because I was ready to go. Once Roger took over, I was sure we would start picking up the pace. I'm sure we did but when you are sitting in the draft and hardly working, it just feels slow. With 200 to go, I finally got my turn but we were already 25 yards behind. Kierstin was designated to take a second 200 for thier team so I was hoping she was a little tired form beating on Dave earlier. I was able to keep up for 100 yards but then she picked it up and finished me off. I think her last 200 was 2:04. I went 2:13. We tried and had a lot of fun. The rest of the MSA kids cheered us all on. It think that was really the main purpose anyway... get the up and coming swimmers excited about training to do what the big kids can do.
500 Warm up
4 x (600 Draft/200 lead - 1:15 pace)
72 days until Day 1 of the FINA World Masters Championships
Thursday, March 29
Kinsmen Aquatic Centre
WWU Pool (25m)
I'm particularly happy with my performance in this workout, so thought I'd post it!
6 x 50 swim, 25 kick, 25 drill
4 x 100 pull @ 1:50
2 x 100 swim @ 1:40
400 Free (negative split) @ 6:00 (time = 5:00)
3 x 100 Free @ 1:20 (held 1:11)
6 x 50 Free @ :50
400 Free (negative split) @ 6:00 (time = 4:57)
3 x 100 Free @ 1:20 (held 1:11)
6 x 50 Free @ :45
400 Free (negative split) @ 6:00 (time = 5:03)
3 x 100 Free @ 1:20 (held 1:14)
4 x 50 Free @ :40 (held :36)
8 x 25 drill @ :40
Total Distance = 5000 meters (SCM)
Comments: On the 3rd time through, I backed off on the 400 and the 100s because I was worried that I wouldn't make the 50s. My strategy worked, because the 50s felt the easiest of all as I was able to immediately get into a rhythm with the pace.
Tuesday, March 27
Kinsmen Aquatic Centre
WWU Pool (25m)
12 x 150 as
3 x 150 smooth @ 2:30 , 1 x 150 strong @ 2:00
2 x 150 smooth @ 2:30, 2 x 150 strong @ 2:00
1 x 150 smooth @ 2:30, 3 x 150 strong @ 2:00
I held 1:45s for most of the strong 150s, slipping to 1:47 and 1:49 for the last 2
Total Distance = 4600 meters (SCM)
I swam in 4 swim meets between Saturday, March 14 and Sunday March 25!
OSC Double-Double Meet
March 17 - 18
Kinsmen Aquatic Centre Comp Pool (50m)
This was a SNC (Swimming Canada) meet rather than a MSC (Masters Swimming Canada) meet. This was my first long course meet of the season.
100 Free 59.92
200 Free 2:13.88
100 Fly 1:06.45
That afternoon, I also swam in the
Making Waves Invitational
NAIT Pool (25m)
200 Fly 2:35.89 (no DQ!)
100 IM 1:09.31
I swam the first 175 meters of the 200 fly very relaxed and easy, then sprinted the last 25. Next time, I'll try 150 easy / 50 hard, etc. until I find the right balance.
The following weekend, I swam in the
Red Deer Silver Sharks Invitational
Michener Aquatic Centre Pool (25m)
200 Breast 2:54.22
200 Back 2:43.70 (immediately after a 25m freestyle race)
100 Breast 1:19.42
The next day, I swam in my 2nd long course meet of the season:
Calgary Masters Invitational
Talisman Centre (50m)
50 Free 27.76
200 Back 2:51.59 (almost immediately after 50 Free)
100 Free 1:01.08
400 Free 4:53.42
The only good swim was the 400 free - and it's not good because of the final time, but because of how I split the race. I was so tired before the race that I almost scratched it, but I decided to swim a controlled pace race instead. Here were my splits:
= a negative split and a nice descend of the last 3 100s.
Updated April 2nd, 2012 at 03:07 PM by lewba
10 x 25 shooters @ :40
10 x 25 breast w/wiffle ball @ :40
10 x 25 caterpillar fly drill @ :15 RI
5 x 100 (50 free/25 scull/25 back kick) @:15 RI
6 x 25 long breast pullouts
Just did an IG recovery workout in about 50 minutes before rushing to the doctor's office. Good thing I didn't listen to Faux Dr. Thornton and his ignore shoulder pain/forego MRI advice! I was most frustrated by his failure to pay attention to the facts of my particular situation, instead just espousing his general theories. It's been 4+ months and every conservative measure failed to work. Anyway, the MRIs showed a labral tear in the left shoulder in the exact area where I have been experiencing pain and some tendinopathy. I also have degenerative discs (DDD) and arthritis in my neck. One disc is bulging and may be causing nerve damage. I have an EMG next Friday to hopefully rule that out. This may sound worse than it is. Everyone my age is going to have some degeneration and arthritis. If I had continued to ignore the pain, I could potentially have made the labral tear more severe and/or herniated a disc in my neck or worsened the disc damage. The labral tear is not surgical right now. I opted for image guided PRP (platelet rich plasma injections) in the shoulder, scapular and neck. PRP is used for all 3 conditions -- labral tears, arthritis and DDD. PRP should help to stabilize the neck and halt progress of the DDD. And hopefully keep me more pain free. I've been having periodic localized upper scapular pain off and on for years. It never occurred to me that it was a neck problem rather than a shoulder problem. This is just another good reason to carry on with my no distance free policy! I have another PRP appointment set up for right after Nationals. The labral tear makes me a bit leery ... But odds are nothing worse will happen before Nationals, and I have gotten one treatment in. Really looking forward to taper this time to reduce the AFAP work. I was not happy to hear this news, but at least I know I wasn't imagining the nature or origin of the pain or exaggerating symptoms. My doctor said I should not have waited so long to seek treatment and that I have a rather high pain tolerance. Feeling kind of sore from all the injections at the moment. Definitely back to no upper body lifting.
I await Jim's mea culpa.
Mayo Clinic on PRP: http://www.mayoclinic.org/news2010-mchi/5702.html
-- My brother recently had PRP at Mayo to good effect on his achilles.
March: 23 swims in 30 days with 5 days off (4 my usual Sat off). That must be a record for me.
Updated March 31st, 2012 at 11:01 AM by The Fortress
This started out as a great day. Just before bed I found out my old roommate's 6 week old nephew was getting his heart transplant at midnight. I heard mid morning that the surgery went well.
Workout today ws good and gives me more confidence at Nationals that I should be ok in the 1650.
500 free kick w/zoomers every 3rd 25 fast
1500 free w/paddles & bouy in 23:17
200 free kick w/zoomers
300 free EZ w/zoomers
Total 3000 meters
Updated March 30th, 2012 at 03:49 PM by Donna
4 X 150 2:30
8 X 50 1:00
1-4: long and smooth
5-8: descend to fast
1 X 400 swim
3 X 100 kick 2:15
1 X 100 swim
4 X 50 1:15
descend 1-4. #4 @ 100%
6 X 25
odd: build to race finish
even: blocks-sprint 20
4 X 50 @85/90% 1:15
4 X 50 easy 1:00
Two rounds, choice. Break between rounds.
Last 4 50's will serve as your warm down.
I did another of Fort's with a little twist. This week hit me hard...I am glad I can chill tomorrow...might do a recovery on Sunday.
8 x 50 @ 1:15
odds = free w/paddles
evens = kick
4 x 25 scull
8 x 25 burst + cruise @ 1:00
Swim smooth and focus on perfect technique & turns:
1 x 25 fly @ :30
1 x 50 fly/back @ 1:00
1 x 75 fly/back/breast @ 1:30
1 x 100 IM @ 2:00
1 x 75 breast/back/fly @ 1:30
1 x 50 breast/back @ 1:00
1 x 25 breast @ :30
On the back half I did a reverse IMO sans Freestyle so it was a BR focus...erm...that was tough on the 75 finishing with fly...think this would make a great set 2 or 3 times through and prioritising your strong or weak strokes depending what you're after in the set.
4 x 100 w/fins @ 2:00
75 up tempo free + 25 shooter
On paper this scared the crap out of me:75 up tempo then a shooter...hmm I managed 2 in 1:15 and 2 in 1:20...
4 x 75 kick w/fins @ 1:30
1 = cruise
2 = 50 cruise + 25 fast
3 = 25 cruise + 50 fast
4 = cruise
At least the aquacisers didn't yell at me to stop splashing when I kicked fast with my fins today...
2 x through:
4 x 25, from mid-pool
drag race from mid-pool into fast turn, cruise back to middle
I did this as FR, BR, FL, FR. Got some angry glares from noodlers when I did fly but it is like applause in my mind..so I give 'em an encore!
5 x pull-ups
10 x squat jumps (was push-ups as written, but I try to cut back on excessive numbers of push-ups to protect my shoulders)
15 x air squats
Results: 15 rounds complete
* After my almost 11000 yards of swimming on Wednesday, I decided to give the shoulders a rest today and just focus on Crossfit.
Ever since I found out last week that I could use my swim pass to stick around for lap swimming after TNYA’s Thursday morning workout at John Jay College, I had been planning to do a longer pool session today. Since our team workout is usually around 4000y, I decided that I would do a 5500y ladder afterwards plus whatever warmdown was necessary to hit a grand total of 10k yards for the day. That’s just what I ended up doing.
TNYA workout was lightly attended because of swim camp this week, and Michael substitute coached. I liked his workout—it was a good mix of stuff and kept us on our toes. I swam in an excellent lane with two other swimmers who also prefer 10-second intervals. I can’t remember the last time that happened at a workout (even when there's space to do so, as there often is not with NYC masters teams). It was very exciting! Here’s what we did:
300 FR, 75 BK
200 FR, 50 BR
100 FR, 25 FL
6 x 25 kick
4 x 150 bk/br/fr @ 2:35, steady pace
4 x 50 FL (37.5 build, 12.5 easy free) @ 1:10
4 x 150 FR desc. @ 2:10 [2:04 > 1:48]
4 x 50 FR (37.5 build, 12.5 easy) @ 1:00
8 x 50 kick @ 1:10
4 x 100 @ 2:00, odds fast, evens easy [1:19 BK on 3rd, didn’t get time for FR on 1st]
200 pull, left-side breathing @ 3:00
8 x 25 @ :45, odds underwater, evens fast
150 pull, left-side breathing, @ 2:15
6 x 25 @ :35, worst stroke [fly for me]
100 pull, left-side breathing, @ 1:30
4 x 25 sprint @ :25
Then I took a 10-minute break before starting this set on my own. I just swam comfortably without intervals, and took a minute break in between swims (this turned 40 seconds and then 20 as I neared the end and got excited about finishing).
1000 (450 fr / 50 bk / 450 fr / 50 bk)
900 (FR except every 9th length = ST, IM order)
800 (350 fr / 50 bk / 350 fr / 50 bk)
700 (FR except every 7th length = ST, IM order)
600 (250 fr / 50 bk / 250 fr / 50 bk)
500 (FR except every 5th length = ST, IM order)
400 (150 fr / 50 bk / 150 fr / 50 bk)
300 (FR except every 3rd length = ST, IM order)
200 (50 fr / 50 bk / 50 fr / 50 bk)
Warmdown: 200 upside-down IM + 50 scull
I was fueled during all this by my usual mixture of watered-down raspberry-orange-apple juice, plus some date-walnut cubes during the break and after the 800. I was experimenting with the dates and nuts—I liked them today, and they might show up in one of my feed concoctions for open-water swims this summer.
Things I learned from today: (1) the swimming without intervals got a little monotonous, I’ll probably have intervals and look at the clock more if I do this again; (2) this is a very long time to spend in an indoor pool, it makes me glad that the weather and ocean are about warm enough to do further long swims outdoors; (3) taking an extra stroke to enter the turn with some momentum instead of gliding into the wall is so worth it, even (or maybe especially) at slower speeds.
Afterwards I went home and made myself some cinnamon-sugar toast—it’s been a long time since I enjoyed that treat! It was delicious.
Updated March 29th, 2012 at 07:11 PM by swimsuit addict
I did a variation of workout #3 from the HIT forum: [ame="http://forums.usms.org/showthread.php?t=20437"]U.S. Masters Swimming Discussion Forums[/ame]
10 x 25 shooters w/fins
8 x 50 fly drills
10 x 25 burst + cruise @ 1:00
12 x (25 AFAP w/fins + 75 EZ) @ 3:00
1-2 fly, 10 low
3-4 dolphin kick w/board, 10 low
5-7 breast dolphin, 13 low, 13 flats
8-9 back shooter, 8 highs
10 flutter kick w/board, 10 mid
11-12 free, 10 lows
5 x 50 @ 1:30
25 breast w/parachute + 25 EZ
5 x 50 @ 1:45
25 back shooter w/parachute + 25 EZ
I was a little tired and sore from the vigorous ART session and drylands yesterday. Could really feel the extreme angle squats in the glutes and hips. So I didn't feel in full attack mode in the pool. I would have preferred to do a recovery workout today and a speed one tomorrow. But I don't have time for a long workout before my doc appt tomorrow. My times were about the same as usual though. And it was nice to focus on 25s, as I've been doing a lot of fast 50s and broken 100s.
Jim has been haranguing me on FB that I am an over user of health care because he views MRIs as unduly expensive and largely useless. http://www.minnpost.com/second-opini...ialists-charge.
"The basic point it made [NYT article] is that if you MRI virtually anybody, those with soft tissue pain and those without it, the scan will review very similar levels of soft tissue tears and other forms of damage. Andrews did this on professional pitchers, both their shoulders and elbows, and found that MRI did not show any difference between healthy and injured players (unless the injury was acute--such as from a fall or car wreck.) All the players had damage of various sorts, but linking damage to pain is not possible from this particular kind of scan, nor did having an MRI improve the patient's outcome in any way over the long term. I know your argument is that your doctor can use the scan to find the area of damage and thus inject the platelets into the "right" place. But what the research is showing is that these scans just don't reveal what the "right" place is."
This may all be well and good, and true in many cases. But my last experience with an MRI before PRP (http://www.treatingpain.com/diagnosi...ch-plasma.html) was that it showed damage in the exact areas that were causing me pain. We treated those very areas with PRP, and over time, the pain was gone. With the MRI, the doc could see exactly where the slap lesion was, for example, and inject in that spot. So this was a successful treatment plan for me last time. I've tried everything for months now -- NSAIDs, scapular stretching, rehab exercises, icing, ART, etc. and nothing else has really alleviated the pain. I'm perfectly willing to foot the bill for PRP in the hope that it will help again in these new pain spots. I'd also be happy if the MRI ruled out some other things.
PRP for sports injuries:
Updated March 29th, 2012 at 05:42 PM by The Fortress
4 x 100 Free @ 1:30
descended down so the 4th one was @ 1:04 using 3-4 SDKs off each wall
--Not quite Tom Shields caliber yet...but getting there!
3 x 100 Free Pull @ 1:20
2 x 100 IM @ 1:30
1 x 100 Kick on back
quite a few Master's minutes here...
1 x 200 IM Fast from push
This is by far the fastest 200 IM I've done in a practice setting as well. I'm feeling good in the pool, starting to feel my speed too. Now I just have to get rid of the big drag suit, shave down, and get ready to have fun!
200 EZ Swim and off to work!
2 X 250 4:00
2 X 150 2:15
2 X 100 1:30
4 X 150 3:00
10 kick/50 swim, fins optional
5 X 100 2:00
Choice. Perfect technique swims.
6 X 25
odd: build to race finish
even: blocks-sprint 20
1 X 100 easy swim
RACE PACE SET:
3 X 200 broken @race pace 5:00
Broken :10 @ each 50--choice
WARM DOWN: 4 X 50 easy 1:00