I think I have fixed most of my issue myself with trying to copy what I had had done before when my shoulder goes haywire. But it is always good to have a professional help out.
Anyone know where I can get a book on ART for my self?
500 free every 4th lap kick on back
500 free kick w/zoomers every 3rd lap fast
This was my test/stress set today:
5x100@1:30 free w/strapless paddles. I was in shock I actually kick for all of it too! Held 1:24's
500 fly kick w/fins odd 100Ks on back evens w/board
6x50 torque drill w/paddles
200 free strong kick w/snorkle
500 free moderate pace
Total 3000 yards
Pool was very crowded today - there were 2 -3 per lane. Swam with Dave, Peter, Charlie, Cameron, and a few others. Started with sets of 2. Didn't feel as fast as yesterday - gotta do some distance work.
2x500 on 7:30
2x400 on 6:15
2x300 on 4:30
2x200 on 3:00
2x100 on 1:30
100 Back w/paddles
10x50 Back w/paddles on :50
8x25 Fly w/fins
5x100 Free w/ paddles alt 1:30/1:40
Warm up (800)
-- swam 100 free/100 back/100 free
10 x 50/55 ds 3 - 3 - 3 #10 ez
Main Set: (1800)
2x through, backstroke, then free:
200 swim w/paddles, 15 sr
2 x 150 Kick/15-20 sr build
3 x 100 back/2:00, free/1:50 Strong Pace
4 x 25/:45 Fast Tempo
Total: 2700 meters
PM only LCM
200 swim EZ
1x400 @ 6:00 pull w/ buoy + paddles
2x200 @ 3:00 pull w/ buoy
4x100 @ 2:00 odd: 25 under H2O/50 cruise/25 under H2O, even: 25 cruise/50 under H2O/25 cruise w/ fins
8x50 @ 1:00 V.S.
1x100 kick w/ board
**at this point lifeguards finally made me get out of the pool due to thunder**
Water was nice & cool this morning - had to get up super early (4:30am) to drive Superboy to his last early morning inservice before he leaves on his mission to the Netherlands (August 17th ) so I went straight to the pool, read my Nook Book for a while & swam solo. My Biorhythms are at 100% physically today, so I'm going to take advantage of it!
Morning Workout (definitely planning on going at lunch - the only thing that will keep me away is thunder & lightning!!)
1000 warmup: 200 free, 50 back/50 breast repeat, ending with 100 free
5 x 200 P no paddles w/snorkel
6 x 100 kick on 2:05
3 x 400 P: first one - breathing every 3 down, every 5 back
second one - speed play by 100's
third one - speed play by 50's
16 x 75, SKPS - 4 each
6 x 100 50 K, 50 S
Called out for Thunder & Lightning - wouldn't you know it!!
Total: 1800 SCY
Grand Total for the Day: 5800
Updated August 8th, 2012 at 03:34 PM by Celestial
Swam w/ Dave, Dave, Charlie, Cameron and a couple others. Lacking any formal workout, we did two-for-tuesdays plus a few hundred extra at the end.
400 Warm up
2 x 500 Free - 7:30 (6:05, 6:00)
2 x 400 - 6:00 (200 Pull, 200 Back)
2 x 300 - 4:30 (100 Swim/100 Kick/100 Swim)
2 x 200 IM - 3:00 (I made 2:55s)
2 x 100 Stroke - 1:30 (Did 100 fly on first and 50 free/50 br on the second)
12 x 25 - :45 assorted no breathers
8 x 50 - 1:00 IM Order
200 Cool down
I can't wait for my ART session tomorrow. I really need it. I want to crank up the speed again. Today was controlled but ok. I even used the strapless paddles a little.
I have 2 spots in my back now that need to be worked one that causes the shoulder issue and the other one the left side over the lower ribs.
This getting old STINKS!
500 free kick w/zoomers every 3rd 25 fast
10x25@1:00 UW SDK w/zoomers
8x25@:45 burst fly + cruise free
2x25@:45 burst + cruise free
500 free kick w/zoomers high/medium/deep kick
300 free w/snorkle & strapless paddles
Total 2500 yards
I was feeling a little weird in the pool today, probably from coming off the super long OW swim last weekend. I'm a pool swimmer, 100%, but will probably make the trip to Sandpoint each summer for a while. It is a fun swim.
Got to swim with Jared, a 20 year old ex-swimteamer who's still wanting to stay in shape. It was really nice to have a training partner.
7 x 100 Free @ 1:30 (1:08-1:10s)
8 x 50 Kick w/ board @ 1:00 (:48s, last one :44)
1 x 100 Free Pull @ 1:20 (went 1:06)
1 x 200 Free Pull @ 2:40 (went 2:13)
1 x 300 Free Pull @ 4:00 (went 3:19) this felt great
20 x 25 @ :30 (did 8 Fly, 4 Back, 4 Breast, 4 Free)
1 x 300 Free Pull @ 4:30 (went 3:33)
1 x 200 Free Pull @ 3:00 (went 2:20)
1 x 100 Free Pull @ 1:30 (went 1:09)
Jared went for cool down, I kept up a little more.
4 x 75 Free @ 1:00 go strong (:50, :50, :49, :48)
100 IM (went 1:05)
**This similarity is just a coincidence after reading TG's blog from this past week...different though, because mine was done at the end of the workout. In no way am I ever in any way/shape/form in a competition with any other blogger out in the USMS world.
5 sets of 3 @ body weight (171 lb.) + 30 lb.
5 sets of 3 @ body weight + 35 lb.
My palm is still bruised from when I tripped coming out of the water after the open water race last week so I started with 30 lb. That was easy so I went to 35, but that was fairly easy too so I probably should have gone to 40. Next time.
* front 1:30
* left side 1:00
* right side 1:00
Standing face pulls
2 set of 10 @ 70
Last week in Pittsburgh I did these @ 130 lb., but there must be something dramatically different between that machine (Lifetime Fitness?) and this Technogym machine because I could just barely do these.
1 set of 10 (each arm) @ 60 lb.
1 set of 10 (each arm) @ 65 lb.
Calf raises on the Smith machine
4 sets of 10 @ 245 lb.
Updated August 7th, 2012 at 12:08 PM by eric.carlson
The last few days have been something of a bummer. After a couple of decent, hard workouts toward the middle of last week I ended up missing two days--not in a row, but I've been pretty good about swimming 6 days per week at least for most of the summer. Summer school is winding down and so I've been pretty busy at work... burning the candle at both ends never helps. I was looking forward to going back to Silver Lake, for the long-awaited OW swim there, but there was a call on my machine when I got home: the postponed race has been cancelled outright due to high bacteria levels. Darn.
So Saturday I went to the Y to time trial myself in the mile; something I haven't done since the end of May. I didn't really know what to expect. 28:10 was the answer, 20-30 seconds slower than my time a couple of months ago. Then I swam a second mile in 30:00 (whereas in May I turned around after a 27:4? and swam another mile in 29:00). Sunday I got to the lake, late in the afternoon, and despite the beautiful glass-like surface and cooler water temps I just didn't have it in me to swim more than a mile. Today I went back after work and wanted to swim two miles, but only did about 3000 before they were blowing the whistle at closing time. I had given myself a good 70 minutes before closing time, so I should have finished the 2 miles in enough time. I slowed to chat a couple of times with fellow swimmers, but really? Am I slowing down that much?
One thing I've done recently is to go back and look at some video on swimsmooth.com and a DVD I checked out from the library on TI drills... I had felt like I was swimming onto a plateau and was looking for some technique to work on to get myself to the next level. Watching the olympic swimmers has really helped too, though I was confused to see the 1500-m world record broken without much in the way of bilateral breathing... the stroke looked smooth but asymmetrical somehow. So now I'm armed with all of this info and all of these images and I'm trying to find a rhythm in the lake and it's just not happening; very frustrating. There was a 30-meter stretch at one point where I thought I had found the magic elixir of smooth stroke (look out world record!) and then I turned... never again to find that "sweet spot." I think I know what golfers feel like in their frustrated search for the perfect round.
And to top it all off, I'm sitting at home tonight and my left shoulder is stiffening up, despite the fact that I've swum less in the last 6 days than I have in any 6-day period for the last three or four months. Am I overtraining or over thinking?
got a good lunchtime swim in.
2 x 800
Swim was good. Only problem is how the pool is managed. We had aqua runners in lap swimming lanes. they didn't have the presence of mind to move over to the slow lane. Rather they spent their time in the medium lane.
Finished the night with Hapkido.
Swam with Dave B, Peter, Roger, Charlie and Cameron today. Started following Dave's advice about swimming shorter distances, harder, particularly at the beginning of practice - didn't do anything over 100 yards today.
50 and 100 Free
50 and 100 Back
10x50 Free on :50 (held at :37's)
4x75 Free on 1:00
6x50 Back w/paddles on :50
4x100 Free w/paddles on 1:40 (held at 1:15, last at 1:12)
8x75 Kick on1:30
6x50 on 1:00 Free/Back
8x75 on 1:20 Free/Back (swam with fins trying to incorporate more kick in my stroke)
12x25 Easy/Hard - Free/Back on :40
100 Back w/paddles - 1:20
8x100 Free on 1:40
Well, I guess the following qualifies as drylands, so that is what I am calling it.
Modified aerobic deadlift/shoulder press:
- 40# x 100 reps
- 2 sets: each lasting ~ 30 minutes
- 15 minutes between sets.
Today was the annual "move the pellets from the driveway to the basement through the bulkhead" day! This year we moved 4 tons total, or 200 x #40 bags, by setting up two folding tables as a ramp over the steps then using a large piece of cardboard that allowed the bags to slide over to the pallets. My son and a kid from the neighborhood manned the topside of the operation, taking turns sending the bags down to me. That meant that I had the fun job of picking up each bag from the ground and restacking them all. It worked really smoothly, and only had one blowout this year (as opposed to 15 or so casualties previously). Works well (pellets are dry and more easily accessible) and I can get the kids to help bring pellets up to the stove.
I premedicated with Ibuprofen and will redose shortly and I treated everyone to pizza, including buying our neighbor his own pie to bring home. Then my son and I did some outside chores before I built some herb shelves into the kitchen windows and finished framing the bathroom mirror (stuff my wife asked for me to get done before they get home on Saturday). Mission complete!
Speaking to the mission, the girls are holding up. I spoke to my daughter for about twenty minutes on Sunday before I went to the nursing home service, and she was excited that the team was able to see a cheetah on their safari in the Masai Mara reserve. They saw many of God's creatures (except the elephant) and enjoyed a time of bonding between medical clinics. My wife has a respirtatory/sinus infection but is resting (one team member has confirmed malaria). This week they are holding clinic in the Dandora slum outside of Nairobi - Emma was really shocked when she sent me a quick text today. Google some images and it'll blow you away. Lots of hurting people there, and in addition to the medical care the team is able to offer spiritual care by telling patients about God's love for them.
I'm at the beach in NC for 2 weeks. I'm not anticipating any very serious workouts, though I will try to get to the YMCA a few times. Today, I did the 1.7 mile pier to pier ocean swim. I jogged 1.5 miles to get to the pier with the current. Swam in late afternoon and it was really rough, got bounced all over the place. Swam a lot of breaststroke around surfers.
Got thunder/lightening'd out of swimming in the early afternoon. Did 20 minutes of yoga with my sister and a lot of body surfing in the late afternoon.
I'm sad swimming is over. And horrified that I had to read about the results of the 10,000 meters, which weren't shown on prime time despite Galen Rupp's breakthrough silver medal.
Warm - up (900)
300 Drill/Swim - with Snorkel, Fins – Paddles
- Alternate 100 Drill - 50 Swim
3 x 100 Free/1:50 Build
3 x 50 Back/1:00 ds
4 x 25 Fly or Brst/40 Strong
Main Set: (1500)
1 x 500/9:00 Build
-- Broken 200 - 200 – 100 w/10 sr after each
-- went 7:55
3 x 100/1:45 Very Strong
-- ave 1:33
1 x 400/7:30 sec Build
-- Broken 200 - 100 – - 50 – 50 w/10 sr after each
-- went 6:15
3 x 100/2:00 Stronger
-- ave 1:30
10 x 50/1:20 STRONG Kick
-- 1-5 w/board & snorkel, 6-10 on back, ave 1:10 on all.
Total: 2950 meters
Mon Aug 6th, 2012
Zones are 4 or 5 days away, depending upon if I race on Friday or not and right now I'm leaning towards not. No 1500 or 400 IM for me on Friday. It's a harsh way to begin a meet. D don't fit into my born again sprinter program.
I've been a bad blogger
Swam Th, Fri, & Sun, did not swim on Sat, but didn't blog.
Lifted: Thursday, Saturday, & I plan to lift today, I'm getting stronger, much more than when I started right after nationals.
Stayed up late last night so decided to wake up at 6:00 instead of 5:10. It helps a little but I need more sleep
LCM, Mabel Davis pool
swam with chris, Ned, Jim, Larry, David, ...
6:00 - 7:30 dove in around 6:45
slept till 6:00 on purpose
~ ~ ~ ~
my lane was doing 20 x 50
I did 6 or 8
pool was quite warm, no aereator
assigned: 5 x 200 fr
did: 5 x ( 25 easy turn in middle, 25 easy, rest, 50 easy speed, 50 easy)
15 meters fast fl
15 fast fly
~ ~ ~ ~ ~
2012 Meets & Events
Sat Aug 11 & 12, 2012
South Central LCM Zones
Palo Alto Pool
San Antonio, TX
2012 South Central Zones
Meet Info / Entry Form
Warm up (800)
400 Choice - went free-back by 100's
Main Set (1500)
8 x 100/2:00 Alternate:
--- 100 free Strong
--- 100 back strong
focus on good technique, turns, streamlines
8 x 50/1:15 Odds strong back, Evens breast
12 x 25/45 Alternate:
--- Fast fly or free w/breath control
--- Easy free
4 x 100 Kick/2:30 Desc
Had a longer workout planned but then a friend wanted to do a ride up Lamoille Canyon, a 2000' climb in 12 miles, so I cut the swim short in an attempt to save my legs for the ride. Didn't help. I made it about halfway up the canyon before cramping. So I told him not to wait for me at the top and I went back down to Lamoille and sat on the porch of O'Carroll's (local pub) drinking beer until he came back down.
Swam w/ Dave, Dave, Roger, Charlie and Cameron. I played pickup soccer last night. Fun but exhausting. Kick sets weren't pretty today. We found the workout we used laying on the floor. Roger thought it was from one of the MSA swimmers or coaches. Some things needed modification (like the 8 x 75 on :50) but we followed it for the most part.
500 Warm up
2 Times through:
* 200 Free - 3:00
* 100 IM - 1:45
* 100 Kick - 1:45
* 100 IM - 1:45
8 x 75 - 1:00
6 x 50 Free - :50
4 x 100 - 1:40 Build
8 x 75 Kick - 1:30
6 x 50 Stroke - 1:00
8 x 75 Swim/Kick/Pull - 1:25
12 x 25 Easy/Hard - :40
Roger, Dave and I stuck around for an extra 800 yds...
8 x 50 Swim/50 Kick - 1:40 (IM order x 2 for swim, match a different kick w/ each stroke)
100 Cool down
It is a nasty, dreary, rainy day today. I'd almost think I was in Portland - no hurricane on the forecast, fortunately. ATAC has the next two weeks off, except for the kids going to Jr.Nationals. This means we only get to swim long course for one more week
It also means I have to swim solo - until Friday, when, hopefully, Marci will join me. Think I'll post a note to my FB tri friends, reminding them of the soon to be lost opportunity & see if I can get them out of bed & over to the pool at 5:30am a couple of times this week!
3 x 200 P no paddles, w/snorkel
8 x 50 kick on 1:00
6 x 200 on 3:10/15
6 x 100 P on 1:30/35
Total: 3800 LCM
Didn't get to do too much due to the weather (thunder/lightning, constant downpour) & have decided to start the P90x training tonight, so I should probably keep it to 4000/day for a couple of weeks!
Used the foam roller and ultra sound on the shoulder last night. Much better day today but still focused on legs.
I have an ART appiontment on Wednesday so until then only easy arms with one exception....fly.
500 free loose
500 free kick w/zoomers
6x50@1:30 UW DKS w/fins could only make 25m lungs not cooperating
4x50@1:30 burst fly + cruise free w/fins
10x50@1:50 w/snorkle as 15m kick/20m swim/15m kick
500 free kick w/fins good pace on this
Total 2500 meters