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  1. Week 213 - Thursday

    by , November 4th, 2016 at 09:30 PM (After a long rest)
    It's been a very busy week and I have struggled staying on top of everything. I even have to work this weekend!

    After feeling awful on Monday and a lot of elbow pain I have progressively felt better and better each day this week. Swimming pain free is such an awesome thing.

    Dryland:
    5 mins of general stretching
    15 mins on stationary bike
    elbow PT exercises
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.

    The pool was setup scy.

    400 free with snorkel
    6x50 catchup on :50
    12x50 kick on :55
    4x(4x25 IMO by round on :30)
    100 easy
    12x25 back on :25 at 200 pace
    100 easy
    8x25 smooth free with snorkel on :20
    100 easy
    4x25 free with snorkel on :15
    200 easy
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 11/07/2016

    by , November 4th, 2016 at 12:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    We host a SCM meet next weekend. Workouts will be a bit shorter this week.

    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    8 x 50 kick 1:10
    1 x 100 swim

    4 x 100 2:15
    12 X 50 1:15
    All choice. Odd swims easy, evens strong--both 50's and 100's

    8 x 25
    odd: build to race finish
    even: sprint 20 yards

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 11/04/2016

    by , November 3rd, 2016 at 12:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    2 X 100 1:45 1:30
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick +100 swim

    12 X 50 1:15--choice
    #3-6-9-12 are fast

    1 X 100 easy 2:00
    1 X 50 @100% 1:30
    1 X 75 easy 1:30
    1 X 25 sprint 1:00
    Three rounds--choice

    4 X 150 2:15
    6 x 50 :45
    Descend 50's 1-3/4-6, swim or pull

    WARM DOWN: 4 X 50 easy

    4050Y
    Categories
    Swim Workouts
  4. Week 213 - Wednesday

    by , November 2nd, 2016 at 09:30 PM (After a long rest)
    I slept ok and was better than yesterday but again woke up tired. I felt very sluggish throughout today's workout and had to work hard to get going.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    12x50 build on :50
    16x50 free at 200 race Pace on :55 done as 4x50 back, 4x50 free, 4x50 back and 4x50 free
    200 easy
    8x100 kick best average on 2mins
    100 easy
    6x100 IM on 2mins

    warm down
    200

    this workout just never felt good. I decided to work on my back to see if I felt any better on this than my free. I was able to hold :29/:30s on the back which was great but my free was sluggish again and was :27/:28s. I was not confident I would do well on the kick Set but surprised myself holding 1:22s and this was the best I have done on 100s kick in a very long time. The IMs were on a very generous interval and I went smooth on the first 3 and then descended the last 3 going 1:12s on the first 3 and then going 1:10,1:08,1:07.

    Despite feeling bad in the water and still struggling a little with my breathing i had no elbow pain and I take this as a big step forward.
    Categories
    Swim Workouts
  5. Week 213 - Tuesday

    by , November 2nd, 2016 at 09:21 PM (After a long rest)
    I slept better but was quite tired this morning. After yesterday's workout and how bad I felt I decided I was going to do a normal dryland but back off on the swimming intensity and used the swim as active recovery.

    Dryland:
    5 mins of general stretching
    15 mins on stationary bike
    elbow PT exercises
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.

    The pool was setup scy.

    400 free with snorkel
    6x50 catchup on :50
    12x50 kick on :55
    12x25 underwater with fins on :40
    200 easy
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 11/03/2016

    by , November 2nd, 2016 at 11:35 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    8 x 50 kick 1:10
    1 x 100 swim

    4 X 100 2:15--choice
    odd: easy even: strong

    4 X 25 sprint :45
    1 X 25 easy 1:00
    Four rounds, choice

    4 X 200 3:00
    4 x 100 1:30
    4 X 75 1:10
    4 x 50 :45
    Pull-descend each group 1-4

    WARM DOWN: 4 X 50 easy

    4300Y
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout 11/02/2016

    by , November 1st, 2016 at 02:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00
    2 X 100 1:40
    3 X 50 descend 1:00
    Two rounds

    1 X 300 kick + 100 swim

    1 X 200 3:30
    4 X 25 sprint :30
    1 X 150 2:45
    6 X 25 sprint :40
    1 X 100 2:00
    8 x 25 sprint :45
    1 X 50 easy
    CHOICE

    6 X 150 2:15
    6 X 100 1:30
    Pull.
    Cruise swims 1/2, descend 3-6

    WARM DOWN: 4 X 50 easy

    4150Y
    Categories
    Swim Workouts
  8. Vote for Swimming! (November-December 2016)

    by , November 1st, 2016 at 12:00 AM (SWIMMER Editorials)
    In this election year, I vote for swimming.

    Swimming gives back more than what you put into it, an ROI that should appeal to fiscal conservatives. Consider the benefits of tweaking your off-the-wall technique, as described in “Ask the Coach” on page 8: Just a small investment in your streamlines pays big dividends at your next meet.

    In this issue we meet USMS members who have invested in swimming and received big health gains, including Kim Leigh (“Kicking Cancer,” page 6) and four swimmers who overcame significant obstacles to make it to Summer Nationals in Oregon (page 36). Voting to make swimming part of your life is indeed one of the best healthcare decisions you’ll ever make.

    Swimming also provides an important social support structure, in which the rising-tide-lifts-all-boats viewpoint flourishes. In the Healthy Swimmer department (“Be True to Your Team,” page 14) Jim Thornton takes a look at scientific research that supports what we already know: Our swim friends are keeping us healthy and happy, and everyone deserves a hug, even if they cannot afford one.

    Swimming has its mesh bag of problem peeps, to be sure. There are kickboard bullies, paddle pushers, and finners who never repent. Worse, the drill demagogue two lanes over who always complains that the interval is rigged. But with issues of pool overcrowding, rehabilitation is a better way to create harmony and ensure that everyone receives equal attention from the coach. Remember, someone might just need a hug.

    Debate topics in swimming don’t need to go any further than pool versus open water, briefs versus jammers, or Waffle House versus IHOP for post-practice noshing. Granted, these topics can inflame the passions of their respective advocates, but it’s unlikely that anyone will be unfriended on Facebook over it. (Although partisan bickering between sprinters and distance swimmers has caused some coaches to erect a wall, or at least a bulkhead, between lanes.)

    Thankfully, USMS elections are quite civilized. The House of Delegates votes on the officers and at-large members of the Board of Directors in alternating years. You can read about our new at-large directors, who were elected or reelected at the 2016 USMS annual meeting in Atlanta, in “Inside USMS,” on page 41.

    Of course, the shenanigans from long-ago races will remain shrouded in mystery, as Managing Editor Elaine K. Howley discovered while researching the origins of the Peaks to Portland Swim, an event that spiked public interest in swimming in the late 1920s and early 1930s. Nowadays, stats are fact-checked in real time and races recorded electronically, making miscounts very rare.

    So, when you go to the polls this November at usms.org/reg (registration opens November 1), please vote to renew your USMS membership, and help us make 2017 another great year!
    Tags: vote
    Categories
    Staff Blogs
  9. Week 213 - Monday

    by , October 31st, 2016 at 09:32 PM (After a long rest)
    I slept better last night. I also felt much better during the warmup but that feeling soon went away when I got to the main set.

    The pool was setup as scy.

    Warm up
    400 free with snorkel
    6x50 catch-up as :50

    main sets
    100
    200
    300
    400
    500
    400
    300
    200
    100
    all done on 1:15 base pace and swim with snorkel
    100 easy
    8x125 kick on 2:10

    warm down
    4x(3x50 free on 1min doing 3,4,5 lines off each wall)

    i felt hideous on the pyramid pyramid and just felt winded the whole way. I got through the set but just felt flat with no strength or power. Even the kick set just felt like a slog. My elbow started to ache at the end of the practice.
    Categories
    Swim Workouts
  10. Week 212 - Saturday

    by , October 31st, 2016 at 09:27 PM (After a long rest)
    I had a decent night of sleep but once gain I was not feeling that great in the water. I seem to be short of breath and generally just feeling run down. My elbow is not doing great and I am feeling a little sorry for myself.

    Pool was setup LCM.

    Warm up
    400 free with snorkel
    6x50 catch-up on 1min

    main sets
    3x200 done as 50 streamline flutter kick with snorkel , 50 free, 50 back streamline kick, 50 back on 3:20
    4x100 IM on 2mins
    4x100 worst stroke/free by 50 on 2mins
    4x100 best stroke/free by 50 on 2mins
    4x100 IM as 25 fly,25 breast, 25 back, 25 free on 2mins

    warm down
    200 easy
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 11/01/2016

    by , October 31st, 2016 at 11:04 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals let, 2 right

    2 X 100 kick 2:15
    4 X 50 kick 1:15

    4 X 100 2:15--choice
    odd: easy
    even: strong

    1 X 25 :45
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Four rounds--choice
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    8 X 25
    odd: blocks--sprint 20
    even: build to race finish

    5 X 200 pull 3:00
    Negative split

    WARM DOWN: 4 X 50 easy

    4200Y
    Categories
    Swim Workouts
  12. B Game, Sprint Classic

    by , October 31st, 2016 at 09:34 AM (The FAF AFAP Digest)
    I took myself and my swollen arm down to the Sprint Classic. I've felt horrible in the water the last couple days. I kind of ignored that thinking that it was stress/sleep related/not swimming much. But I realized after warm up and a couple races (duh) that the lack of circulation was causing fatigue and really driving up my heart rate. I only swam two events, and ended up scratching the battle of the drop dead sprinters. I was too exhausted and my arm was slightly numb. I did set two 55-59 national records in my pet events, although with quite mediocre times for me.


    50 fly, 27.0

    The start, turn and underwaters were all solid. But I could barely get my arms out of the water the last 2-3 strokes. I know that is not training related. And I only take 13 strokes in a 50 fly. I was so tired afterward that I knew I shouldn't attempt the 100 IM. My fly and free feel the worst right now. Hopefully, I can do a :26 later in the season.


    50 back, 28.1

    Same story here. My start and underwaters were solid. I did have a bit of a glide into the turn. My turnover lacked some zip, especially the second length. I haven't done any AFAP backstroke since August while getting over bicep tendonitis, so I felt a little rusty. I could not get my heart rate down after this race for a long time. Hopefully, I can knock this time down some more later in the season.



    ~~~~~~~~~~~~~~~~~~~


    Later in the evening after I got home, the overall swelling went down and is now localized in the bicep area again. It seems like some kind of lymphedema ....idk ... I had KT tape on before my races. I took it off and was bruised in the entire area, suggesting little circulation. I'm off to get a chest CT scan this am and have a cupping and cryosauna appointment. I had planned on a meet in November. But I'm not going to compete until this clears up. And it looks like I will have to go back to mostly kicking, again.

    On the upside, I got to see my PV friends!

    Here are results: http://www.swimphone.com/mobile/meet....cfm?smid=8131

    Updated October 31st, 2016 at 12:54 PM by The Fortress

    Categories
    Uncategorized
  13. Back to the Basics

    by , October 30th, 2016 at 11:02 AM (Rules Committee Blog)
    After a year of answering questions and doing regular blog posts, I received a recent question about a rule that I thought was well understood and had not changed in some time. This was a reminder to me that we have new swimmers entering our ranks all of the time and sometimes we all need a refresher, even for rules that we think are well understood. So, we'll call these next few entries our "back to the basics" series!


    Let's start by reviewing some of the basic rules that apply all races and specifically to freestyle.



    • Swimmers must start and finish in the same lane. Yes, you read it right, the rules do not say that a swimmer must remain in the lane throughout the race. However, swimmers may be disqualified for interfering with another swimmer. Also, this rules does not necessarily mean that a swimmer who swims in the wrong lane must be disqualified. But, if you find that this happens to you, please notify the officials!



    • Leaving the pool before finishing a race means that you will be disqualified.



    • Standing on the bottom of the pool does not disqualify a swimmer in a freestyle event, but it does in any other stroke event. The swimmer must not walk or spring from the bottom in any event.



    • Touching the lane line is not illegal, but grasping the lane line or the side wall to assist forward motion (in other words, pulling on the lane line), is illegal. (It also drives coaches crazy during workouts!)



    • A forward start or a backstroke start can be used in freestyle events. (This is a difference between USMS and USA Swimming rules. In USA Swimming, only the forward start may be used.)



    • During freestyle events, swimmers must touch the wall (or end of the course) after each turn and at the finish. That's it! There are really no other rules for freestyle. Swimmers may pull, kick, and execute turns in any manner they desire. (An exception is the freestyle leg of an Individual Medley or Medley Relay. We'll cover that in a later entry.)


    Now, here is quick question to test your thinking: During a 500-yard freestyle event, a swimmer misses the wall completely at the 400-yard mark and the missed touch is noted by officials. After the swimmer finishes at the 500-yard mark, the swimmer's coach yells "Swim another 50". If the swimmer swims another 50 before leaving the pool, should the swimmer still be disqualified?

    Answer: Yes. The swimmer must touch the wall at the end of each length. If the swimmer had missed the wall, he could return and touch the wall without being disqualified. However, once the swimmer has completed the next length, the opportunity to return to the wall and make a legal touch is gone. Congratulations on having a very clever coach, however.

    How about the following situation? A swimmer finishes (or so he thinks) a 1650-yard freestyle. While hanging out in the pool, the timing system operator tries to get the attention of the officials and tell them that the swimmer only completed 1600 yards. It seems that the swimmer's lap counter made an error. The referees agrees and tries to inform the swimmer, but before the referee can make it over to the swimmer, he exits the pool. Can the swimmer get back in the pool and swim another 50?

    Answer: No. First, by rule, it is the swimmers responsibility to complete the required distance. Lap counters are there to assist, and officials are responsible for verifying completion, but the swimmer must complete the distance. The fact that the lap counter made an error doesn't provide any relief. (Lesson: Pick someone reliable to count for you!) If the officials had informed the swimmer before he left the pool, he could swim another 50 and complete the event legally, even if he was standing on the bottom of the pool, hanging on the lane line, or hanging onto the end wall in the interim. However, once the swimmer leaves the pool, he is disqualified.

    Question: A swimmer enters a 200-yard freestyle event, but decides to swim backstroke, even doing a backstroke start. Is this legal?

    Answer: Yes, it is legal to swim any style in a freestyle event. However, your official time in a freestyle counts only for freestyle. The swimmer in this example cannot set a record, earn top 10 recognition, or use the time for any other official purpose as a 200-yard backstroke time. Regardless of the stroke swum, it only counts as a 200 freestyle time.

    Charles Cockrell
    USMS Rules Committee Chair

  14. Workout 10/29/16: morning

    by , October 29th, 2016 at 07:37 PM (Maple Syrup with a Side of Chlorine)
    Halloween-themed workout:

    Haunting Warm-up: 200 Swim/100 kick/200 pull

    2 x 150 Zombie Swim [50 DPS/50 overkick/50 smooth]
    4 x 25 Tombstone Kick

    2 x Spooky set:
    Swim 100 build on :10sr
    Pull 100 on :15sr
    Only breathe to the right x 75 on :10sr [did 100]
    Only breathe to the left x 75 on :10sr [did 100]
    Kick 50 choice
    You now wait for everyone to finish and do it again!

    Trick or Treat?
    - Dive and Die - worked on streamlining from the walls
    - Bobbing apples and glide - 4 x vertical kick then swim underwater (width of pool)

    Creepy warm-down: 200 yds
    [Masters/Rec/2000 yds/70 min]
    ------------------------------------

    Full pool again. I swam with Tim and Eric; Greg, Kevin, and Tom split the middle lane; and Meg, Melissa, Rebecca, and Mary shared the other lane.

    I recently changed jobs, going back to the independent pharmacy in town. Here's a link to a photo they ran in the paper today if you want to check it out.
    Categories
    Swim Workouts
  15. Major Changes for 2017

    by , October 29th, 2016 at 02:59 PM (Rules Committee Blog)
    Several rules were changed by the House of Delegates during the USMS Annual Meeting in Atlanta in September. Here is a summary of the major changes that will take effect on January 1, 2017.

    Continuous Warm-Up: In pools of five lanes or more, a separate warm-up area must be made available to swimmers during the competition. However, if the meet is a dual-sanctioned meet with USA Swimming, this requirement may be adjusted depending on availability of warm-up space at the venue by agreement between the LMSC and LSC host clubs. If a continuous warm-up/warm-down lane(s) or area is not available in pools of five lanes or more, the entry information shall clearly state the availability of warm-up for USMS athletes. Once the entry information is published, changes which further restrict the availability of continuous warm-up/warm-down space are not permitted.

    Events: The order of events must be published in the meet announcement prior to the meet. Events may be repeated with the same stroke and distance as different event numbers at a meet.

    Alternative Formats: All short course meters events, long course meters events, and national championships shall be conducted on a timed-finals basis. Other short course yards events may be conducted on a timed-finals basis or another basis (e.g., preliminary heats and finals).

    Time Trials: Independent attempts to establish official times (“time trials”) are permitted only in USMS-sanctioned short course yards meets other than national championship meets. Time trials are not permitted in USMS national championship meets, short course meters, or long course meters meets. If time trials are offered, the meet announcement must state the events being offered and the format for the time trials.

    Event Limits: A swimmer may compete in not more than six individual events per day. A swimmer shall not compete more than once in the same numbered individual event. Any nonconforming events swum shall be included in the daily event limit. If events are conducted in formats other than timed finals that require multiple swims (e.g., preliminary heats and finals), the limit is three events per day. For events that require multiple swims (e.g., preliminary heats and finals), all swims (e.g., preliminary heats) are considered as part of the same individual event, not as multiple individual events. If time trials are offered in short course yards meets, any time trial events swum shall be included in the daily event limit. A swimmer may repeat, as a time trial, an individual event already swum during the meet on the same day or in the same meet.

    Place Judges: One or two place judges may be positioned on the side of the course near the finish to judge the order of finish of all swimmers. Judging may not be used to change the results produced by ranking the official times.

    Official Time for Malfunction on a Lane: Timing system adjustments to backup times for individual lane malfunctions have been eliminated. In the event of a lane malfunction, the official time is calculated using valid times reported by the secondary timing system (or the tertiary system) in accordance with 103.17.3B and integrated with the accurate primary times in determining the results.

    Requirements for USMS Records and Top 10 Times: USMS records and top 10 times may be established with a three, two, or one valid semiautomatic backup time in the event of an automatic timing system (touchpad) failure. USMS records may be established with two valid watch times in the event of both automatic primary and semiautomatic backup system failure. USMS top 10 times may be established with one valid watch time in the event of both automatic primary and semiautomatic backup system failure. USMS records may be established with two valid watches if the semiautomatic primary timing system fails. USMS Top 10 times may be established with one valid watch if the semiautomatic primary timing system fails.

    Splits: The referee may assign additional watch timers to record splits for USMS top 10 times regardless of the primary timing system. The referee may approve automatic recording of splits, with the concurrence of the meet host, without the need for a written request with the exception of backstroke events or initial splits within a backstroke leadoff distance.

    Fresh Water: USMS records and top 10 times can only be made in fresh water. No records or top 10 times will be recognized in any kind of sea or ocean water.

    Health and Safety Regulations for USMS Competition: Article 106 (medical examinations, medical equipment) is eliminated.

    Age Determining Date for Open Water and Postal Swims: “In open water and postal swims, the eligibility of a swimmer shall be determined by the age of the swimmer on December 31 of the year of competition, except for 18-year-olds, who must be 18 on the day that they swim.” This mirrors the birthdate rule used by FINA and USA-Triathlon. The relay age rules for open water and long distance/postal swims (303.1.3B & 305.6) remain unchanged.

    Water Conditions: Temperature guidelines have been amended for swimmer safety in swims with very warm water. “A swim of 5 kilometers or greater shall not begin if the water temperature exceeds 29.45° C. (85° F.). A swim of less than 5 kilometers shall not begin if the water temperature exceeds 31° C. (87.8° F.).” This mirrors the FINA general standard of 31° C, and the USA-Swimming exception to that rule of 29.45° C for swims 5-km or longer.

    Swimwear: For Category I open water swimwear, clasps and zippers are now excluded. This mirrors the FINA swimwear rule, and will make it easier for event staff to identify legal swimwear at each venue.

    Officials: The roles and authorities of open water event director, safety director and referee have been defined, particularly the authority to postpone the start, stop a swim in progress, and cancel an event.

    Independent Safety Monitors: The requirement to have a USMS-approved Independent Safety Monitor at all USMS open water swims has been removed. In its place, as part of event supervision, each sanctioning LMSC should develop oversight procedures to assure that the approved safety plan is implemented and that adequate safety precautions are in place for existing conditions.

    Solo Open Water Swims: Because USMS no longer sanctions solo swims, all reference to solo swims have been removed from the rulebook.

    1-Hour ePostal (OHeP): The Long Distance Committee is extending the closing date for the 2017 and future OHeP events to be the last day of February. This will give more people a chance to swim and minimize the impact of major winter weather.
  16. Friday Oct 28

    by , October 28th, 2016 at 05:16 PM (The FAF AFAP Digest)
    I went to LA Fitness and did 1100 or so with some 100 pace 25s and a couple bursts. I saw the Ortho prior to the swim. He said that it is definitely not a bicep issue -- too strong on all the physical tests and no pain. Which is a relief, I guess. He also doesn't think it is Thoracic Outlet Syndrome. It just would be nice to know the identity of the culprit. I'm going to do some more bloodwork to see if there is any rheumatological concern. I went to the cryosauna today and that definitely helped. I wish I could go tomorrow but they are booked. The Ortho cleared me to swim in the meet on Sunday. I feel like the swelling impedes my flexibility somewhat and is uncomfortable. But at this point I see no reason not to go. I won't be on my A game after the last stressful 10 days where I've been in the water so little. But I think I'd be happier there than sitting at home. So I will Rocky it up. If my arm swells up too much, I will skip the Battle of the Drop Dead Sprinters at the end -- which would be quite sad really. So few of these races for my ilk.

    Updated October 28th, 2016 at 06:28 PM by The Fortress

    Categories
    Swim Workouts
  17. Week 212 - Friday

    by , October 28th, 2016 at 02:37 PM (After a long rest)
    I woke up a little early this morning but again had a pretty decent night of sleep. Friday is always unpredictable as to what Tom will throw at us and this morning turned into a 25 fest. Despite my dislike of 25s it was a fun practice and had a good mix of hard swimming, recovery and hypoxic.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main Sets
    6x100 kick on 1:40
    100 easy
    20x25 no breather 25s on :30
    5x(1x25 free on :30
    2x25 free on :25
    3x25 free on :20
    4x25 free on :15)
    200 easy
    20x25 underwater with fins on :35

    Warm down
    200 easy

    Its amazing how much you can make your body hurt by throwing in hypoxic swimming and this was one of these. I normally don’t struggle with no breathing on :40 but the no breathing on :30 and underwaters on :35 hurt. Tom asked us to go fast but I just managed to get through these. On the descending 25s I swam very easy until the 25s on :15 which I was coming in on :13/:14s so they were touch and go. My elbow was not great but felt better with ice. I am on a new anti-inflammatory which appears to not be as strong as the last one I was on but is once a day instead of twice a day. My elbow feels a little different and the pain is not preventing me from swimming but I do wonder how long I can continue if this does not heal. With worlds next summer I really want this to go away!
    Categories
    Swim Workouts
  18. Week 212 - Thursday

    by , October 28th, 2016 at 02:37 PM (After a long rest)
    I had a pretty good night of sleep and woke up feeling better than I had all week. My elbow has been aching in the mornings again despite the anti-inflammatory pills. Despite the discomfort it’s not as bad as it was but the jury is still out whether I am going to avoid surgery; I am trying to stay positive either way!

    Today was my early dry land workout and I did really well today. I even managed to do all the rounds of the oblique crunches with my legs vertical. I am trying to mix up the sets so that my core work is always uncomfortable. I know this sounds very geeky but I face timed my work out bud Bill Elizondo who is in Indiana. It makes the workout fun having a few of us going through the pain together and keeps us honest. On our end its great since everyone knows Bill, but I feel bad for him when he is in a public gym and I suspect gets all sorts of funny looks. Great fun and I was happy with how avoided any elbow pain and did well on making the exercises uncomfortable.

    Dryland:
    5 mins of general stretching
    15 mins on stationary bike
    elbow PT exercises
    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds.

    The pool was setup scy.

    400 free with snorkel
    6x50 catchup on :50
    12x50 kick on :55
    20x50 with snorkel on :40 trying to hold 1000 race pace
    400 easy

    After doing the 20x50s on :45 last week and it hurting really bad I decided to try :40 but expected to fail. To my great pleasure and excitement I was able to hold :29/30 to my feet on the set. The last 10 really hurt but I managed to hold it together. I know this sounds strange after doing a set like this but I found my breathing a little tough; like I was short of breath and wonder if my allergies are still kicking my butt. Either way I was happy with the set.
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 10/31/2016

    by , October 28th, 2016 at 08:55 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    10 X 100 2:15--choice
    #3-6-9 are strong--#10 is easy

    2 X 50 moderate 1:15
    6 X 25 sprint :40 #6 on 1:00
    Three rounds--choice

    1 X 600 pull

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 10/28/2016

    by , October 27th, 2016 at 12:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    10 X 100
    5 on 1:40
    5 on 1:30

    1 X 200 kick 4:30
    1 X 50 swim 1:00
    12 X 25 sprint kick :45
    1 x 50 swim --

    3 X 50 moderate 1:10
    1 X 100 strong 2;30
    Four rounds--choice

    4 x 100 1:45 #4 on 2:15
    10 X 50 1:15 #10 on 1:30
    12 X 25 :40
    100's: 3 moderate/#4 @ 100%
    50's: 3-6-9 @100%
    25's: 5 sprint/1 easy X 2
    All choice

    WARM DOWN: 4 X 50 easy

    4000Y
    Categories
    Swim Workouts