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  1. Saturday, 1/28/12

    by , January 28th, 2012 at 02:37 PM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy.
    Coach didn't email my workout this morning so I picked another of Leslie's High Intensity workouts. This one was a tough one.

    WORKOUT #1 -- SPEED:

    Warm up/Transition:

    500 choice
    - did a mix of free, back, kick, and drill

    2 x (4 x 50) @ 1:00-1:30
    1 = 50 kick w/board
    2 = 25 shooter + 25 kick
    3 = 25 fist drill + 25 free
    4 = free, work turns
    - on kick 50's took longer rest than on swim/drill ones

    4 x 50
    -- dive off side, power kick to 12.5-15 m., fast breakout, then cruise
    - did these off blocks on about a 1:30 interval

    4 x 25 burst + cruise @ 1:00
    - did #1 & 4 free, #2 back, #3 fly
    50 EZ

    Speed Set:

    9 x through, no breaks:

    50 fast @ 1:00-X (set interval to get approximately 30-35 seconds rest)
    N x 50 EZ @ 1:00-X
    N = 1, 2, 3, .... 8 repeat

    Since my swim buddy is about 4-5 sec/50 slower than I am we set the interval at 1:10 which was giving her about 32-33 sec rest and I was getting 37-38 sr.

    I averaged 32-33 on all but the last fast one where a calf cramp slowed me to about 36. The toughest one of the set was actually the 1st easy one after each sprint.


    Total: 3500
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  2. 01.28.12 - Saturday workout

    by , January 28th, 2012 at 10:03 AM (Pete's swim blog)
    Swam at the Nat in Huntsville w/ Dave, Bob, Bob, Dan, Greg and a couple others. Dave was on today and pretty much blew me away at everything. I'm still hurting from lack of rest. Tried to take it a little easier today but w/ Dave racing every set, it was kind of hard.

    400 Warm up

    200 Kick/200 Breast/4 x 50 Kick
    200 Pull/200 Back/4 x 50 Pull
    200 Free/200 Fly (Drill/Swim)/4 x 50 Free
    I did manage to beat Dave on the 200 fly since he took a bathroom break. At this point, I was willing to take a win anyway I could get it.

    8 x 50 Pull - :50
    4 x 100 IM - 1:45
    4 x 50 Free - :50

    8 x 50 Kick - :55
    400 Free (5:05 - pretty tired)
    8 x 50 free - :55 (easy down/hard back)

    100 Cool down

    (4300 total)
    Categories
    Swim Workouts
  3. Friday, January 27, 2012 5:30pm

    by , January 27th, 2012 at 11:49 PM (Fast Food Makes for Fast Swimming!)
    I skipped my A.M. masters workout this morning. I was just flat out exhausted, and enjoyed resetting the alarm clock for an extra hour and a half of sleep before work.

    For tonight's main set, I got an idea from PWB's "IM Test Set" workout from his [ame="http://www.usms.org/forums/showpost.php?p=257957&postcount=1"]Week #2 [/ame]of workouts. I've been somewhat preparing for a 400 IM race that is scheduled for Sunday at the USAS meet in Ellensburg, WA this weekend...knowing that based on the condition of my son, that I might have to skip it. Well, we got the news today that things are doing great, and he's on his way home from Seattle now as I type.
    Sooooo...looks like I should be able to make my meet on Sunday after all.

    Warmup:
    5 x 100 Free @ 1:30 (1:12-1:15s)
    5 x 100 Kick w/ board @ 2:00 (Desc. #1-5 from 1:40-1:31) very nice
    3 x 100 Free Pull @ 1:20 (1:08s)
    2 x 100 IM Drill on the Fly, Swim the rest @ 1:30 (1:19s)
    1 x 100 Free stretch out

    I took about 2 minutes of preparation time to get psyched up for this:

    1 x 400 IM Broken @ 100s for :10
    • Leave on :30 on the pace clock, that way, with 3 x :10 breaks, your time is pretty accurate with the second hand when you finish.
    • Went a 4:39 broken time (1:03 fly, 1:01 free)
    • Note to Self: Back and Breast suck
    • I actually felt pretty good on this, my backstroke felt speedier, hopefully that carries through to Sunday
    • Goal time: 4:29.48 (-0.01 sec.) for the LMSC 30-34 record, only one more shot after this for it. I like swimming this event in age group USA meets, because I can usually get some good competition from the kids. Current best masters time for me is 4:35.01 from last spring (not tapered).
    2 x 50 Free @ :40
    2 x 50 Free @ :45
    2 x 50 Free @ :50

    Took another couple of minutes for another psyche up...

    1 x 200 IM Broken @ 50s for :10
    • Again, start on :30 on pace clock.
    • Went a 2:11 (:29 Fly, :30 Free)
    • Blah on Back and Breast...probably :34ish & :37ish
    2 x 50 Free @ :40
    2 x 50 Free @ :45
    2 x 50 Free @ :50

    1 x 200 Kick w/ board, alt. breast/free stretch out legs

    ----------------------
    3000 Yards
  4. One group workout this week & recap

    by , January 27th, 2012 at 10:21 PM (Chowmi's Blog)
    It's been a whole week since I swam a workout with the team! So, let's briefly recap this week:

    Sun, see previous post;
    Mon - 20 minute dryland circuit
    Tues - off
    Wed - off
    Thurs - 20 minute swim on my own; 400 w/up; 4 x 100 kick with fins; 4 x 50 easy.
    (Friday bonus - 20 minute easy dryland circuit)

    Friday, SCM, Baylor Fitness Center
    Steve Barnicoat on deck

    300 warm up
    bonus extra 100 warm up

    12 x 25 kick on :35
    2 fast 1 easy

    300 pull
    =>no. 200 kick with fins; 100 swim

    4 x 125 on 2:00
    50 smooth
    25 fast
    25 smooth
    25 fast

    300 pull
    ==>no. 100 swim/100 kick/100 swim with fins

    8 x 75 on 1:30
    everyone told to wear fins except my lane
    1st 25 fast/50 smooth
    2nd 50 smooth/25 fast
    3rd 25 fast/25 smooth/25 fast
    4th all easy

    200 easy swim
    ==>no. 100 goof off with my snorkel and fins

    12 x 25's on :45
    no equipment
    4 fast
    1 easy
    3 fast
    1 easy
    2 fast
    1 easy

    No warm down, hurried back to work!

    ++++++++++++++++++++++++++++++

    I have been so busy at week; no time for practices! Just eeking out 20 mins here and there when I could. Today was a great day. I went super mucho fasto surpriso selfo! Led the lane, too. Yet another workout right up my alley.

    ++++++++++++++++++++++++++++++

    Next up:

    Massage on Sunday. Next week will be busy again, so i'll target 2 x 20 minutes drylands and 2 x swim workouts of some sort.

    Upcoming meets:

    02/05 USA A Meet "Greater Southwest"

    02/25-26 Masters - DAMM SCY meet and Republic of Texas World Championships

    03/30-04/01 Masters - South Central zone meet
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  5. Friday, 1/27/12

    by , January 27th, 2012 at 06:08 PM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy


    Warm up (1200)
    3 x 100 Free/10sr, smooth builds
    200 IM Kick w/snorkel and no board for fly-breast & free
    3 x 50/1:00 desc, - did back on these
    350 Choice Drill - did a variety of drills and sculling
    8 x 25/30 Strong - did these IM order


    Main Set: (750)
    10 x 75/1:30 VERY Strong Efforts
    25 breathe every 2 strokes (B2) /25 B3 / 25 B5
    - swam these around :58

    With Fins: choose Breast or Back or Free/Fly (600)
    Breast Pulls with Fins
    12 x 50/1:00 strong
    40y dolphin/10y flutter
    or
    Back Swim with Fins
    12 x 50/1:00 strong
    12.5y under water off start & walls
    or
    Free/Fly with Fins
    12 x 50/1:00 strong
    12.5y under water off start & walls

    did 4 of each: breast around :45, back around :40, free/fly around :36

    Finish Drills Set (300)
    12 x 25/40
    Free – High Hand Swims – Fast – With Fins
    Back – Fast with strong kickouts
    - did 8 free, 4 back

    Warm Down
    100 easy

    Total: 2950
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  6. Sarasota Y Sharks Masters 5:30 AM Workout -01/30/12

    by , January 27th, 2012 at 05:45 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    4 X 100 1:40 1:30
    3 X 50 descend :50 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 50 kick 1:10
    Descend 1-4/5-8
    1 X 100 swim

    1 X 100 free 1:45
    4 x 25 sprint kick :45
    Four rounds.
    100's: start off #1 fairly fast and descend to 100% effort
    on #4. Work the kicks!

    1 X 100 easy swim

    9 X 200 free
    3 on 3:00
    3 on 2:40
    3 on 2:30

    WARM DOWN: 4 X 50 easy 1:00

    5200Y

    Updated January 28th, 2012 at 01:43 PM by RickMile

    Categories
    Swim Workouts
  7. Doubles - Behind on the GTD already!! 01/27/12

    by , January 27th, 2012 at 05:23 PM (Workout Swimmer)
    I'm beginning to get a little nervous about my GTD goal this year (1,000,000 yards) - I'm already behind! Of course I was behind at this point last year too, but still. It seemed so do-able in December, when I set the goal, but that was before Coach decided that until April, AM practices (The only ones I go to) would only be an hour because of his job at the University - it doesn't matter how often I tell myself I'm going to do more "on my own" - once the kids start getting out of the pool, I suddenly find myself slinking to the locker room myself 10-15 minutes later. (I swore to myself I was going to do an extra 1500 this morning!! How did this happen. . . .)

    Morning
    600 back/free
    three times thru:
    300 pull
    200 reverse IM
    100 kick
    100 easy
    3 x 100 on 1:30
    6 x 4 cycle speedplay
    200 easy
    600 pull w/snorkle
    5 x 100 on 1:35 pull
    100 easy
    Total: 4350 LCM

    Lunch
    12 x 50 on :50
    Four times thru
    2 x 100 on 1:20
    200 IM on 3:00
    4 x 40 on 1:05
    Total: 3000 SCY

    Found out on Wednesday that I will need surgery to release both ulnar nerves (termed cubital tunnel syndrome) - and that apparently my right (dominant) hand is already showing signs of atrophy & muscular weakness due to the impingement. Rats. This is going to seriously mess with my GTD, and probably prevent my attending SC Nats in Greensboro. Neurologist says I should have it done "sooner than later" - but I'm wondering, since it's been messed up for about 28 months already, would it really hurt to wait another 6 weeks? I mean, seriously, I haven't even met the surgeon yet, and then I need to schedule time off from work. . .
    Am going to try and persuade the surgeon to do both elbows at the same time - after all, if they can do bilateral knee replacements at the same time, you'd think they could do this too. I may lose some weight during this process - how will I feed myself if both arms are casted in the extended position for 2 weeks? Sounds like I'll be living off of smoothies and anything else I can drink with a straw!
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  8. Friday, Jan. 27

    by , January 27th, 2012 at 05:02 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters w/fins
    5 x 50 free @ :50
    50 EZ
    -- might have done something else, can't remember

    Lactate Set w/fins:

    I did the main set from workout #4 on the HIT forum: [ame="http://forums.usms.org/showthread.php?t=20066"]U.S. Masters Swimming Discussion Forums[/ame]

    4 x 75 best average (BA) @ 1:30
    -- did dolphin kick w/board
    -- went 43, 44, 43, 45
    200 EZ

    3 x 75 BA @ 1:45
    -- did breast, the least leg intensive stroke for me
    -- went 47, 47, 46
    175 EZ

    2 x 75 BA @ 1:30
    -- did flutter kick w/board
    -- went 41, 42 high, 42 high-43
    200 EZ

    1 x 75 fast
    - did breast, went 44 high
    175 EZ

    1 x 75 broken :10 @ 25 and @ 50
    -- did flutter kick w/board
    -- went :34
    175 EZ

    4 x 25 scull

    Total: 3050

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

    Youch! My legs were burning on these after a rather kick intensive week. At first I thought I wasn't warmed up enough, but I think the legs were just tired. Dolphin kick felt worse than flutter kick. Still, my times were pretty good. That's a fast set, but pretty painful.

    As expected, I have headaches from the nitroglycerin patches. Not so bad during the day when I took some excedrin, but they also kept me awake throughout the night. Hope this side effect wears off after awhile. My elbow didn't feel as bad from the cortisone injection as the doctor had warned.

    Off to the high school district meet. I expect to see some fast swimming!
    Categories
    Swim Workouts
  9. January 27, 2012

    Warm-up (800)
    200 swim
    200 kick
    200 drill
    200 free drills

    Fins #1 (900 set/ 1700 total)
    6 x 50 @ :50 dolphin kick w/fins on back
    6 x 50 @ :50 dolphin kick w/fins
    6 x 50 @ :50 swim w/fins, focus on SDK on turns

    Main set(2000 set/ 3700 total)
    5 x 100 swim @ 1:40 descend to 85% effort, focus on technique
    100 fast swim @ 2:00 (1:14)

    4 x 100 pull with buoy @ 1:40 descend to 85% effort, focus on technique
    100 fast pull with buoy @ 2:00 (1:14)

    3 x 100 swim @ 1:40 descend to 85% effort, focus on technique
    100 fast swim @ 2:00 (1:14)

    2 x 100 @ 1:40 descend to 85% effort, focus on technique
    100 fast @ 2:00 (1:15)

    100 pull with buoy easy
    100 pull with buoy fast (1:14)

    Fins #2 (300 set/ 4000 total)
    3 x 100 with fins @ 1:30 (25 underwater dolphin/25 back kick/50 easy swim)

    Wrap-up (400 set / 4300 total)
    8 x 25 @ :30 no breather
    100 easy

    * 4300 total *

    ************************************************** ******

    The second set of kicking was meant to be 4x100 but I had increasing severe leg cramps on each of the first three so I gave up. I guess I still need to do the kicking sets early in the workout :-(

    I obviously need to figure out how to sprint again, as I could only go 1:14 for a "fast" 100 but I did the 2000 yard ladder set the other day on a 1:25 interval, averaging just under 1:20 per 100.

    I also clearly need to work on my kicking since my "fast" 100s were the same speed swimming and pulling (no kicking at all).
    Categories
    Swim Workouts
  10. Blissy 7s

    I’m once again feeling like a Riverbank regular—today was my fourth day in a row at morning lap swim. The pool temp has been great all week long—that’s probably a record of some sort. I felt like doing some easy long swimming today, so that’s exactly what I did. Here’s how it went:

    1000 lcm warmup (400s 200k 200p 200d/s)

    3 x 700 @ :10ish rest, all done as (1 length fr, 1 length bk, 2 fr, 1 bk, 3 fr, 1 bk, 4 fr, 1 bk)

    400 skips warmdown + play

    The long swimming was relaxing, almost meditative. Flipturns are getting more comfortable, and now I really appreciate being able to keep some momentum from one length to the next. I felt like I would have been happy doing 700s indefinitely, but I had to get out early today. Another time!
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  11. Friday 1/27/12

    by , January 27th, 2012 at 12:16 PM (The Labours of SwimStud)
    I have a local meet on Sunday so this seemed an ideal prep workout for it.

    Warm up:


    600 choice
    8 x 25 DPK shooters w/fins @ :35-:40
    3 x (3 x 50) @ 1:00-1:15
    1 = drill
    2 = kick
    3 = swim

    Speed Sets:

    4 x 50 torque drill w/paddles @ 1:30 I wasn't feeling this one.
    4 x 25 burst + cruise @ 1:00 I did mine with the chute!
    50 EZ

    3 x through:
    -- fins on 2 rounds

    1 x 25 AFAP @ 1:30
    1 x 25 EZ @ 1:00
    1 x 50 AFAP @ 2:00
    1 x 50 EZ @ 1:30
    1 x 75 @ 90% + 25 EZ @ 2:30
    3 x 50 EZ @ 1:00
    1:00 rest

    Round 1 = free
    Round 2 = kick
    Round 3 = stroke (Fly) I did some 1-arm for 3x 50 EZ


    200 EZ

    Total: 3000
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  12. FAST FRI Jan 27th, 2012, SCY

    by , January 27th, 2012 at 11:48 AM (Ande's Swimming Blog)
    FAST FRI Jan 2th, 2012, SCY

    swam yesterday 6:30 - 8:00 but didn't blog
    can't really remember what we did
    swam with Todd, Brandon & Amy

    I'm still thinking about doing the hour swim postal this Sunday, but my lower back's been hurting but it felt OK today so maybe it will be alright on sunday

    Next Wed I get the bump on my right forearm removed, i might miss a couple days

    Whitney Coached
    SCY UT Swim Center: main pool north end
    5:00 - 6:30 dove in at 5:03
    wore Speedo Gold Pro jammer
    trained with Mike & Tyler
    Beside keith, Jim , max, & Tracy

    Warm Up
    swim till 5:20
    did easy 50's on 40
    went around 1200

    main set

    100 free fast
    went 56

    4 x 100 fr on 2:30 best ave
    held 59's & 60

    500 did it 5 x 100 on 1:15

    100 IM fast
    went 63

    4 x 100 IM on 2:30 best ave
    held 64 & 5

    500 did it 5 x 100 on 1:10

    100 K fast
    went 64

    4 x 100 k on 2:30 best ave
    SDK & fl k on my side no board no fins
    held went 68's & 62 on #4

    500 did it 5 x 100 on 1:20

    50 choice fast in heats
    went FL in heat 4
    went 24 or 5

    50 easy

    felt pretty good in today's practice
    since I might do the hr swim on Sun I didn't totally kill it


    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


    July 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
    Categories
    Swim Workouts
  13. 01.27.12 - Friday workout

    by , January 27th, 2012 at 10:10 AM (Pete's swim blog)
    Swam w/ Roger, Kent, Dave and Dave. Wore my Nike jammer. Pool temp ~83. This workout was initially intended to be w/o a break after the first 400 IM. I felt pretty bad during the warm up and never really improved much. Just too sore from too many days in a row swimmng. I'll swim easier tomorrow and then take Sunday off. After that, 2 more workouts until taper.

    SCY

    400 Warm up

    1 = fastest kick
    2 = 2nd fastest kick
    3 = 3rd fastest kick
    4 = slowest kick

    4 x 100 IM - 1:30 (made 1:20s... not feeling too bad yet)
    4 x 75 kick - 1:25 (1-4-1)
    2 x 100 IM - 2:55 (made them but hurting)
    4 x 75 kick - 1:20 (2-3-2: I did 2-3-1)
    400 IM - 5:40 (5:43 - now I'm in trouble)
    50 Easy

    4 x 75 kick - 1:15 (1-4-1: I did 1-1-1)
    2 x 100 IM - 2:45 (not a chance for me to make this. did 100 fr/50 br/50 fr)
    4 x 75 kick - 1:15 (2-3-2: I did 1-1-1)
    4 x 100 IM - 1:20 (I did 25 stroke IM order/75 free)
    4 x 75 kick - 1:10 (1-4-1: I did 1-1-1)
    50 Easy
    Was hurting pretty bad so I ditched the idea of making IMs. Didn't want to cop out completely so I mixed in some stroke. Still had trouble making the intervals. The kick on 1:10 was really tough. Made the first to but fell off the pace a tad after that.

    400 IM timed (5:50) Pretty poor time for me but my body had shut down at this point. Kind of suprised I went under 6:00 considering how bad I felt.

    200 Cool down

    (4600 total)
    Tags: 400, i m, timed
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    Swim Workouts
  14. Yesterday really look alot out of me

    by , January 27th, 2012 at 08:25 AM (Mixing it up this year)
    I was finally getting some good sleep when at 1:45 Yoda our dog decided he needed to go outside so he woke everyone up with his yapping. Atleast fell back asleep fast.

    My right bicep was cramping a little, but I just kept on going. This was during my friday flyer set.

    1000 free broken 1,2,3,4,1,2,3,1,2,1
    500 free kick w/zoomers every 3rd 25 fast
    5x200@5:00 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers made a big difference in my times not using the bigger fins like I normally would but my swim felt good.
    4x50@:15R free w/snorkle as 15m kick/20m swim/15m kick
    100 EZ

    Total 2800 meters
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  15. Tides That I've Tried To Swim Against Part II

    by , January 27th, 2012 at 12:26 AM (Swimming, Life, and Other Stuff!)
    After 8 long weeks of waiting for genetic test results, a 3 day Holter moniter test, an echo stress test, and an echo cardio-gram test I was finally called in to Dr. Chen's office to get the verdict. I was prepared for anything and had convinced myself that I'd be okay if I had to switch up my workout routine to yoga and a long, slow walk everyday. It wouldn't match my personality, but maybe it would change my personality for the better.
    Much to my surprise Dr. Chen told me my genetic test revealed a mutation they had never seen before. The mutation doesn't fit into any of the 14 LQT catagories although if we had to pick the closest match it would be III. Dr. Chen then happily told me that LQT III sufferers never die during exercise, in fact the trigger for sudden death in LQT III is sleep. This is great news for me since it's been at least 18 years since I've had a good night's sleep.
    To sum it up he basically thinks I have a benign LQT condition that causes no rhythm disturbance in my actual heart rate. The Holter moniter was totally clear (I took three 45 minute runs with it on) and the echo stress test was stellar, the techs finally just shut it down and made me get off. I've okayed the Medical Center and the genetic testing company to do further testing on my family to figure out what our mutation is.
    Anyway my doc cleared me for working out, racing, and even said ow swimming would probably be fine since I've never had an episode.
    The only thing that bothers me is that I'm still on a small doseage of beta-blockers. I hate these pills and the way they make me feel. If this were the only problem I could probably deal with it but through the research I've done I feel like beta-blockers are probably the worst thing someone with an already slow heart rate and low blood pressure should be taking. I'm currently trying to figure out how I should approach the Dr. about my feelings on this subject. I am not a medical professional but I have a brain, lots of curiosity, and a ferocious drive to live a lot longer in this body I currently occupy. I just may step outside of my comfort zone and press my Dr. further or possibly make an appointment with Dr. Ackerman at Mayo whom everyone seems to think is the ultimate expert in this area.

    Other significant news: My daughter Lindsay had a baby boy on December 2nd, 2011! I'm a grandma and I love it!
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  16. Thursday, Jan. 26

    by , January 26th, 2012 at 08:51 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 DPK shooters w/fins
    8 x 50 @ 1:00
    odds = free
    evens = kick
    50 EZ
    4 x 25 no breather free @ :40
    50 EZ

    Speed Sets:


    16 x 25 burst + cruise @ 1:00
    1-4 = dolphin kick on belly
    5-10 = back spin drill
    11-15 = fast hands breast
    16-20 = fast doggy paddle
    75 EZ

    6 x (25 AFAP + 75 EZ), no fins @ 3:00
    odds = backstroke shooter w/back start*, went 11 low/11 mid/11 high (bad start)
    evens = backstroke w/backstroke start, went 12 mid, 12 mid, 12 high (past 15 m. on last one)
    25 EZ
    1:00 extra rest

    * Did kind of rolling starts. Had toes over gutter to not slip on metal wall. So this may have made times slightly faster.

    6 x (25 AFAP + 75 EZ) w/fins @ 3:00
    odds = free, went 10 low, 10 high, 10 low
    evens = flutter kick w/board, all 10 mids
    1:00 extra rets

    1 x 50 AFAP fly, 23 mid
    100 EZ

    Total: 3300

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

    I was going to go to yoga today, but got in to see my orthopedist. I figured I should probably go since I've had this elbow pain for about 2 and 1/2 months now. To Jimby's chagrin, I was not interested in traditional PT. That has been largely proven ineffective in treating lateral epiconditis anyway. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2505250/. It's not absolutely clear whether the pain is due to inflammation (tendonitis) or noninflammatory degredation (tendonosis), but it's most likely the latter. We decided on a combo treatment. I got a cortisone shot in the right elbow, which is much worse than the left one. That should at least be effective in the short term. And even if it's not inflammation, traumatizing the tendon with the injection can prompt a healing response. I'm also going to try nitroglycerin patches on the elbows (discussed in article too). They're supposed to increase nitric oxide and collagen synthesis, thereby healing the tendon. It's an off label use of the patches, but I am going to be the doc's guinea pig on this one. I have a follow up in 6 weeks, so we'll see ... My right elbow will likely be very sore for a couple days. May just be kicking tomorrow.

    Updated January 27th, 2012 at 10:31 AM by The Fortress

    Categories
    Swim Workouts
  17. Thursday, 1/26/12

    by , January 26th, 2012 at 05:36 PM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    Was short on time today so didn't get the full workout done. But since it was recovery day that's ok. The rest was needed after yesterday's hard workout.

    Long Warm up (2300)
    400 choice free & back
    300 choice of drill - kick - scull & equipment
    - with snorkel did kick 100 - pull 100
    - drill 100; drill was free - 1 arm and EVF
    4 x 100/1:40 build each
    - around 1:20 on these
    6 x 50 ds 3 3/50, 3/45
    - desc from around 40 to 36 both times
    16 x 25/45 odds = smooth - evens= rpm (race pace mode) work on fly, bk, fr
    - smooth ones were all free, RPM was each stroke in IM order
    10 x 50/1:00 3 & 6 RPM - all others smooth - fast, tight turns on all swims
    - for rpm #3 was fly @ :36, #6 was back @ :38

    Total: 2300 yards
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  18. Sarasota Y Sharks Masters 5:30 AM Workout -01/27/12

    by , January 26th, 2012 at 05:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 5:00 4:30
    2 X 100 1:45 1:30
    Three rounds. Round 1 intervals left, 2&3 right.

    1 X 300 kick 6:15
    8 X 25 sprint kick :45
    1 X 100 swim

    10 X 50 1:05
    Choice. #3-6-9 are fast, # 10 is easy.

    2 X 200 IM 3:30
    4 X 75 1:15
    Two rounds, short break after round 1.
    75's: 1 of each stroke, IM order.

    10 X 100 free
    #1 on 1:45
    #2-#10 on 1:15

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  19. Thursday, January 26, 2012 5:00am

    by , January 26th, 2012 at 05:19 PM (Fast Food Makes for Fast Swimming!)
    I just did a semi-relaxing swim this morning...not too much effort on it today.
    I guess people say it's good to rest, but I usually don't when it comes to swimming workouts.

    Warmup:

    200 Free
    100 Kick w/ board
    200 Free Pull
    200 IM Drill
    100 Kick
    200 Free Pull

    8 x 50 Kick w/ board @ 1:00 (:47s)

    5 x 50 Free @ :50 (:38s)
    5 x 50 Free @ :45 (:38s)
    5 x 50 Free Pull @ :40 (:35s)
    5 x 50 Free Pull @ :35 make 'em (made 'em, but not by much)

    6 x 100 Free @ 1:20 (1:11s)

    ----------------
    3000 Yards

    =======================

    Other news: This time it's good news:

    From talking with my wife and father who are over in Seattle with my son, it looks like things are doing well. Very well. No seizures for the past 36 hours (since his last dose of Ativan). In the past the seizures tended to return within 24-36 hours after a dose of the Ativan. Back on Monday they had increased his daily meds up to the next level for his bodyweight, and it looks like they're possibly at a level that will maintain him seizure free. They are going to run one more night at the hospital tonight, and provided nothing extreme happens tonight thru tomorrow, he'll be coming home sometime on Friday. I hope they've finally beat this thing...even with the meds, I finally get to have my boy back home...this time hopefully for good.
  20. Workout 1/26/12:

    by , January 26th, 2012 at 03:17 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u:
    200 FR/200 IM drill
    4 x 100 IMO on 1:40
    - kick 50, 5 SR, drill 50
    4 x 50 IMO on :60
    - kick down, swim back

    Ladder time: Pull with buoy
    - all on 1:20 base/100:
    100, 200, 300, 200, 100

    Masters Minute rest into
    100 IM for time (went 1:10.86) <- tired

    6 x 50 Free drill on :45
    2 x 50 Back drill on :50

    Build a 100 Fly (:15 sr):
    - 25 swim, 25 kick, 50 free
    - 50 swim, 25 kick, 25 free
    - 75 swim, 25 kick
    - 100 fly (went 1:16.23)

    200 loosen and out
    (3000 yds, 50 min)
    ------------------

    A nice lunch time swim today - not too crowded. Felt pretty good in the water, and wanted to add more fly work today.

    The pulled the ladder with 10-15 sr per rung, and felt strong. I tried to keep focus on stroke counts and high elbows. I was tired on the IM and knew it - my back was not as aggressive as last night. I'll take the time, though.

    Building into the 100 fly was interesting. I notice that after the 50 I start to get tired and my stoke suffers - need to keep adding more fly in prep for the 400 IM in 3 weeks (my tribute to James).

    Off to work on my taxes, then picking up kids after school and a few errands. I am planning to time for Greg's Postal swim tonight, then I will head to the high school to watch the drama club preform "Our Town." I still need to do my postal swim, but I am a procrastinator...

    Updated January 27th, 2012 at 10:03 PM by rxleakem

    Categories
    Swim Workouts