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  1. Shoulder stretching

    by , February 4th, 2012 at 01:57 PM (Maple Syrup with a Side of Chlorine)
    I have been reading about my fellow fish and shoulder problems. The New England Masters folks sent this email after the Harvard meet last year:
    Paul Edelman, NEM member, suggested that NEM-E-News send everyone the link below on proper stretches for swimmers. His brother, George Edelman, wrote a great article on stretching in the January/February 2010 Swimmer Magazine. Both his article and the video link below might come as a surprise to many veteran swimmers. But this link to a video of the shoulder warm up protocol is the protocol endorsed by USA Swimming.

    As early as Monday of this week I observed a very successful NEM member doing the stretches that are targetted for extinction in both the article and the USASwimming protocol, with a very distinguished coach looking on.

    Habits die slowly, but hopefully all of us can take a very serious look at stretches that are likely to help, and deal with stretches that either may not work for the intended cause or may be harmful.
    They note that it might take some getting used to, and I had to work up to them. Anyone else have some good links that we can check out?
  2. Workout 2/4/12

    by , February 4th, 2012 at 01:43 PM (Maple Syrup with a Side of Chlorine)
    Team practice at Rec (scy)

    w/u: 150 free then into the practice:

    150 FR (build each 50)
    3 x 100 FR on 1:30 [held 1:07s]
    150 BK (build each 50)
    3 x 100 FR Pull with Buoy on 1:20 [held 1:12s]
    150 BK (build each 50)
    3 x 100 IM on 1:30 [1:12, :16, :19]
    150 BK (build each 50)
    Masters min (or two) rest

    200 choice ez [I kicked]
    400 FR neg split [I did it: 2:21, then 2:18 - open turn at the 200 mark ]

    50 ez
    ** Changed into new Yingfa suit for some 50 sprints off the block, with start instructions first (probably 2 minutes between each swim)
    - 50 FR: 24.6
    - 50 BK: 28.3
    - 50 Fly: 28.9

    150 ez w/d
    (2600, 65 min)

    I intended to swim the whole 90 minutes today, but Men's Breakfast this morning ran late. Actually, I ran late, but it was good as I haven't been able to talk to my buddy John in a while - his wife moved to FL and his daughter and family (including granddaughter) moved into his house. We might try to get some racket ball in soon - John was really a great help for me after I accepted Jesus Christ as my Lord and Savior twelve years ago, and we share some of the same struggles in life. The other guys were fighting over doctrine, so we just talked - good stuff.

    Anyways, I hopped into the pool on at the end of the first 100's in the main set, so started right in. Interesting changes with time and perceived effort for the swims, and I used the 150 builds to stretch out a bit and work SDK's off the wall (was up to 5 on all walls, so that is good for me).

    I was happy with the 400 - I went out a strong pace then really cranked the last half. I was hoping to get in the 3 x 300 test set today, but that will have to wait for later in the week.

    So I squeezed into my new suit - says size Large but it sure ain't "American Large!" Tim and James suggested I try it out in practice, and it felt like it was holding me higher in the surface. Really cool! For comparison, that is almost the same time in the free, and a second or two off in the back and fly from the WCWC meet two weeks ago. In practice. After a hard 400. Water temp 85. That's why those times got the banana.

    Plans for today? I probably should swim again at lap swim, but I am going to hang around the house. My son's school is having a Soup and Sundae buffet to support the older kid's mission trip in the spring so we'll head there this afternoon. I had an ultra tax session yesterday and filed my taxes so I think I will work on my daughter's and my sister-in-law. Somehow I have been bestowed the title of "give Mike your w2's, he'll do them" around here - I really don't mind, and it helps out my family so it is all good.

    Updated February 4th, 2012 at 02:14 PM by rxleakem

    Swim Workouts
  3. Like a band of gypsies...

    by , February 4th, 2012 at 12:45 PM (Alex's swim journal)
    Brakes fixed, car back on the road! After towing it over for a second opinion, the 17-year-old junker is back on the street for only a $133. Phew!
    [nomedia=""]Willie Nelson / On The Road Again - YouTube[/nomedia]

    Celebrated last night by driving it over to the Y and swimming a couple of miles. Pretty good work out for me. I wanted to do something a little tougher because I missed Thursday's swim, but I didn't want to push too much because I've got my weekly long swim today (6K? We'll see...). I incorporated a broken 1650 I've been wanting to do from one of Mallory Mead's OW workout threads. The rest of the workout I just made up on the spot:

    300-yard warm-up (mostly free, some drill and breast).

    Broken 1650 (275, 250, 225, 200, 175, 150, 125, 100, 75, 50, 25--:10 rest after each step) = 29:37 [27:57 after subtracting the rests].

    350-yard recovery swim (breast, gliding, back)

    10 x 100 on 2:00 (moderate; consistently swimming 1:45s alternating easy 50s, :55, with harder 50s in :50)

    200 cool-down (50 each: free, breast, back, fly).

    True story: I almost never do fly, mine is so sad, so when I finished my workout with 50 fly I looked up at the guard and said "Man, my fly sucks" and he said "you were doing fly?"

    No dolphin kick... will have to work on that.
    My 1650 was a little slow for my taste, but I may have lost count and done an extra lap at some point. With a 1750 time around 28:00 I would expect my 1650 to be closer to 26:00-26:30. But I'm ok with this for now, because I'll need the extra oomph to get me through the last 1000 yards of my long swim today.
  4. 02.04.12 Saturday workout

    by , February 4th, 2012 at 11:59 AM (Pete's swim blog)
    Swam w/ Dave and Dave at the Huntsville Nat. Pool temp down to 79 for a meet this weekend. It was nice! Wore my Nike jammer without a drag suit. Did more than I wanted to but I think I learned a lot today. Hopefully it will be useful at the meet.


    400 warm up

    8 x 25 kick w/ fins underwater - :40 I could only make 3/4 of the way. We were in the 3 1/2 foot deep section. On the first one, I went too deep and my back literally stuck to the bottom of the pool. Came to a complete stop. Dave saw it and started laughing. That blew his underwater 25 as well. We never quit laughing enough to recover our breath.
    200 Kick w/o fins
    200 Kick w/ fins

    8 x 50 - 1:00 Easy/Hard IM order

    3 x 200 pull - 3:00 DPS, bilateral breathing

    8 x 50 - 1:00 choice. Start/finish in middle of pool. Work walls. Brook helped a lot here. I'm not tucking my head enough on flip turns. Worked on that a little. Need to quit pulling my head up early on breaststroke turns. Found I was sweeping my left arm back (instead of pulling it straight back) on br truns as well.

    100 Cool down.

    (2500 total)
    Swim Workouts
  5. Another of the HIT workouts

    by , February 4th, 2012 at 01:29 AM (A comfort swimmer's guide to easy swimming)
    Friday, 2/3/12

    SCY with swim buddy

    Warm up (1000)
    300 choice
    6 x 50 kick @ 1:10

    4 x (4 x 25) @ :40
    1 = drill 2 = build
    3 = EZ, fast 4 = cruise

    Lactate Production Set (1100)

    Drop Down Superset:
    3 x through:
    (was supposed to do 4 rounds but didn't have enough time with the one hour lap swim time available. 3x through was painful enough!)
    25 AFAP @ 1:00
    50 @ 100 pace @ 2:00
    100 @ 200 pace

    -- 5:00 rest between rounds, 200 EZ during rest period
    - was consistant on this: 25's were at 14. 50's were :32 and 100's were1:08

    Warm Down (200)

    4 x 50/1:00 ez

    Total: 2300 yards
  6. Friday Feb 3rd

    by , February 3rd, 2012 at 08:23 PM (The Labours of SwimStud)
    Warm up:

    600 FR/BK by 100
    8 x 25 burst + cruise @ 1:00

    LP Set:

    3 x through:

    2:00 VK dolphin kick straight into (or short break to get on fins as quickly as possible and check clock)
    1 x 100 fast stroke/90% @ 2:00 (2 x BR 1 x 50 FL/50BK)
    100 EZ
    2:00 VK
    4 x 25 AFAP @ 1:00
    100 EZ
    6 x 25 tempo kick w/board or fast shooters @ :45
    50 EZ
    Fins on Round 3 only

    100 EZ

    I credited myself about 800-900 yards of swimming for the VK. I also dislike fly with fins...throws off my rhythm but maybe I should keep at it to see what I can learn from it. I thought the 50FLY/50BK is a good 100 for me to practice though as it's my weaker half of the I may add that more often into my rep.
  7. Friday, Feb. 3

    by , February 3rd, 2012 at 04:37 PM (The FAF AFAP Digest)

    Warm up/Transition:

    600 various
    6 x 25 shooters w/fins @ :30
    5 x 50 free w/paddles @ :50
    5 x 50 torque drill w/paddles @ 1:15
    50 EZ
    4 x 25 kick w/board
    odds = build
    evens = easy

    Speed Sets:

    10 x 25 burst dolphin kick to 15 m + cruise @ 1:00
    -- 5 back, 5 belly
    100 EZ

    10 x 25 burst speed play to 15 m + cruise @ 1:00
    -- 5 fast hands breast, 5 fast doggy paddle
    100 EZ

    3 x (broken 100s IMs AFAP w/fins + 200 EZ)
    -- broken at 50 & 75 for :15
    -- out in 23 on all of them, 23 high on 3rd one
    -- 48/48 high/49

    Total: 3000

    ART, 30 minutes


    So glad I had an ART appt today as my left shoulder/lats/scapular area is hurting. He worked it over good. My left side is naturally weaker and the tendons are very loose. Lifting keeps the muscles activated and strong, and helps hold the tendons in place. Without that, they cause me pain. More scapular/thoracic stabilizing for me. Groan. He told me to check out Gary Cook's exercises.

    It occurred to me that substituting kicking does not necessarily mean less shoulder related pain for me. I spend an enormous amount of time in a streamline position in the water. That seems to really stress the lats/rhomboid areas.

    I was looking at the PV meet schedule today. They've added a meet on March 3 in Warrenton. As much as I'd like to see Geek and the Greensboro pool, I'll skip the travel and swim at this meet. I think I may do all four 50s. Two weeks later is the Albatross meet where I'm tentatively planning to swim the 50 back/100 IM/50 free.

    Normally, I would be due for a recovery week next week. But without the upper body lifting, I'm not sure I need one. That tends to be the most fatiguing aspect of my training.
    Swim Workouts , ART
  8. Sarasota Y Sharks Masters 5:30 AM Workout -02/06/12

    by , February 3rd, 2012 at 04:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:20
    4 X 150 2:30
    4 X 100 1:30
    4 X 50 descend :50

    1 X 200 kick 4:15
    8 x 50 kick 1:00
    8 X 25 kick :45
    25's: 12.5 blast free kick/12.5 easy swim
    1 X 100 swim

    12 X 50 1:05
    Alternate easy-build-fast
    IM'ers: 3 of each

    1 X 50 easy
    1 X 200 @ race pace-choice
    1 X 50 easy


    1 X 400 free 6:00
    4 X 100 1:30
    1 X 300 4:00
    6 X 50 :40
    1 X 200 2:30
    4 X 50 :35


    1 X 400 IM 7:00
    4 X 100 IM 1:45
    1 X 300 IM 5:00
    6 X 50-2fly/2back/2breast 1:00
    1 X 200 IM 3:15
    4 X 50-1 of each IM order- :50

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  9. February 3, 2011

    Warm-up (1400)
    4 X 100 free @ 2:00 DPS (1:18 - 1:21)
    100 drill - 25 left arm, 25 right arm, 25 scull + kick, 25 swim
    4 X 100 free @ 1:50 DPS (1:14 - 1:18)
    100 drill - 25 left arm, 25 right arm, 25 scull + kick, 25 swim
    4 X 100 free @ 1:40 DPS (1:12 - 1:15)

    Kicking (900 set / 2200 total)
    4 x 25 underwater SDK w/fins @ :45
    6 x 50 dolphin on back w/fins @ 1:00 odds as fast a possible , even easy
    4 x 25 underwater SDK w/fins @ :45
    6 x 50 flutter w/fins @ 1:00 odds as fast a possible , even easy
    4 x 25 underwater SDK w/fins @ :45

    Main Set (2200 set / 4500 total)
    pull with buoy but no paddles, breath every 5 strokes

    4 x 200 @ 2:55
    50 easy, DPS

    3 x 200 @ 2:50
    50 easy, DPS

    2 x 200 @ 2:45
    50 easy, DPS

    1 x 200 @ 2:40
    50 easy, DPS

    Wrap-up (500 set / 5000 total)
    6 x 50 hypoxic @ :20 rest
    breaths taken per 25 - 1: 0,0 2: 0,1 3: 0,1 4: 1,1 5: 0,1 6: 0,0
    200 easy

    * 5000 total *

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

    I don't know what was different today, but this workout felt really good! I was a bit nervous about the last couple of 200 intervals, but went sub 2:40 on all of the 200s without killing myself. I did get leg cramps in three of them, but I was able to continue after 20 seconds or so of stretching. Nice to feel like I am finally starting to get in shape after 30 years of little or no exercise!

    I do need to wean myself off of the pull buoy. I wasn't planning to use it for the 200s, but I could feel twinges of cramps in both legs and feet after the kicking so I decided to use it. Today it was probably just as well that I used it, but one of these days I will do an entire workout without it.
    Swim Workouts
  10. Workout 02/03/12: the battle must be won

    by , February 3rd, 2012 at 01:50 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 BK/200 IM drill

    Go two times through:
    - 100 Kick
    - 4 x 100 FR Pull with buoy on 1:20

    then ...
    -100 kick
    - 4 x 100 build a 100 fly (but I swam an IM on the last one - went 1:11.21).

    1 x Noah's Ark pull with buoy
    100 w/d
    (2700 yards, 45 minutes)

    Well, that swim on Wed am did not happen - had a sleepless night before and hit snooze. It's been a busy three days at work, even with the warm temps here in VT - lots of ear aches and even some flu. Happy to have the weekend off.

    Today's practice was not very motivated at all, and there were up to six people in the lane with me at times so I took it easy. I will be getting in good practice tomorrow with the team as we will get in a good workout the first hour, then run some sprints for the final 30 minutes. Should be fun!

    Oh, did you guys catch this story?

    Updated February 3rd, 2012 at 02:00 PM by rxleakem

    Swim Workouts
  11. Finally back to 5000 LCM in a workout 02/03/12

    by , February 3rd, 2012 at 11:50 AM (Workout Swimmer)
    Just realized yesterday AM that I have gained at least 4lbs since Christmas. Or the New Year, whatever. I personally believe this is due to a) eating too much junk food; b) having a job where I sit on my behind all day long; and c) workouts having been cut down to one hour. I need to reverse this quickly! I am swimming a little bit longer in the AM, but it is difficult to swim all by myself (literally, sometimes I am the only person in the pool) with a clock to help me pace myself properly (guess I need to dust off my Tempo Trainer), especially knowing that I have someone I have to take somewhere by 8am before I go to work myself. Be that as it may, I have committed myself to a) no carbonated drinks until Easter - starting "Lent" earlier this year, I guess, b) swimming an extra 1000 minimum in the mornings, even if it is just a straight swim, c) dusting of my bicycle to "cross train" on my days off.
    Wednesday's workout:

    600 back/free
    3 x 200 pull on 3:15
    3 x 100 quality kick on 2:00 (w/zoomers)
    5 x 100 on 1:40, descend 1-3, 4 mod, 5 sprint - pathetic, but true: my "sprint" was the same speed as every thing else
    100 easy
    3 x 300 breast/free by 50's on 5:30
    200 "cool down" (kids got out here)
    500 pull w/paddles
    500 pull w/out paddles

    Total: 4200 LCM

    Woke up with minimal pain in my elbows this morning - wore the "compression sleeves" anyway. Pleasantly surprised to see Jennifer, & Chuck there, and some kid named Tommy who's 22/23 years old. Today's workout:

    800 back/free
    800 pull
    400 kick (75 fast, 25 easy)
    12 x 100 on 1:40 last 6 pull (kids got out here)
    200 easy
    300 breast/free
    200 pull no paddles
    300 breast/free
    200 pull no paddles
    300 breast/free
    200 pull no paddles
    6 x 50 on 1:00 w/paddles & fins
    Total 5200 LCM

    Went really easy on the last 3 200's pull, was sort of tired.

    Updated February 3rd, 2012 at 11:54 AM by Celestial (complete)

  12. LCM distance day

    by , February 3rd, 2012 at 09:45 AM (Mixing it up this year)
    I am sore from this one but it was a good one. I did set my heart rate up too high during my last 400 but I just pushed thru it and it returned to normal in :30 sec.

    10x50@1:00 free
    500 free kick w/zoomers every 3rd 25 fast
    10x50@1:15 fly drills w/zoomers 1-5 stoneskipper 6-10 scull
    2x400@8:00 free w/paddles & bouy went 6:24 and 6:03
    200 free w/snorkle kick from 15m mark into and out of wall

    Total 2500 meters
  13. 02.03.12 Friday workout

    by , February 3rd, 2012 at 09:14 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave and Roger. Pool temp 83. Wore my Nike jammer. No drag suit.

    Taper continues. Felt like a sprinter's workout today. Lots of rest in between hard swims. Overall, it was good and I'm optimistic about dropping time in just about every event. I'm growing my fingernails out again. Decided not to do it again after last year but I can't help it. I've got 1/8" to 1/4" past each fingertip so far. Can't hurt. Actually it does hurt. Not sure I can take it for another week.


    400 Warm up

    4 Times through
    * 50 Free - :50 no breath on first 25
    * 50 Kick - 1:10 descend
    No breathers hurt bad. As I got to the wall, my lungs felt like they would explode but I still had to do a flip turn. Oddly, as I turned, it got better. Then as I stretched out to streamline, the pain came back. Ouch!

    Lots of rest
    4 Times through
    * 50 Free - 1:00 descend
    * 50 Kick - 1:10
    Descended :35 down to :27.5. Bit surprised at the :27.5. I probably pushed off a second or so early.

    50 Easy + lots of rest

    5 x 100 - 3:00 Maximum sustainable pace
    Went 1:02.5, 1:02, 1:01.5, 1:01,5, 1:01. First one felt great. The rest felt progressively worse. Very surprised to hear Roger calling lower times. Supposedly, the second 100 is comparable to the second 100 of a 200 in a meet. So, if I can go out in :57 for my 200 free, I've got a half chance at breaking 2:00.

    200 Cool down

    (Total 1950)
    Swim Workouts
  14. Thursday, February 2, 2012 5:00am & 5:00pm

    by , February 2nd, 2012 at 10:10 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

    300 Free
    200 Kick w/ board
    300 Free Pull
    200 Kick w/ board

    Did set with 2 others (1 wearing fins to keep up):

    4 x 150 Free @ 2:00 (1:40s)
    1 x 200 IM @ 3:30 (2:35)
    4 x 125 Free @ 1:40 (1:26s)
    1 x 200 IM @ 3:30 (2:35)
    4 x 100 Free @ 1:15 (1:07s)
    1 x 200 IM @ 3:30 (2:35)

    100 EZ
    3200 Yards


    P.M. Workout:

    Got this idea from PWB's "More Freestyle" workout, but switched it up for my own @ss kicking!

    300 Free
    200 Kick w/ board
    2 x 50 Free :10 rest

    Main Set (Base is 1:15)
    IM @ (Base + :15) FAST
    Pull @ (Base) Hold Strong
    Free @ (Base + :05) "EZ" - kinda

    Stay on Interval all the way thru:
    1 x 400 IM Fast @ 6:00 (went 4:59 w/ 1:06 Fly / 1:04 Free)
    2 x 200 Free Pull @ 2:30 (2:16s)
    4 x 100 Free EZ @ 1:20
    approx 1:00 rest

    1 x 300 IM Fast @ 4:30 (3:46) this one hurt! OUCHY
    2 x 150 Free Pull @ 1:52.5 (1:40/1:42)
    4 x 75 Free EZ @ 1:00
    approx 1:00 rest

    1 x 200 IM Fast @ 3:00 (2:28) kinda OUCHY
    2 x 100 Free Pull @ 1:15 (1:05s)
    4 x 50 Free EZ @ :40
    approx 1:00 rest

    1 x 100 IM Fast @ 1:30 (1:12) It was only a 100, but it hurt!
    2 x 50 Free Pull @ :37.5 (:33s)
    4 x 25 Free EZ @ :20

    100 EZ and out

    3800 Yards

    **I had this completed in just under an hour, and my body is thanking me for it right now...

    7000 Yards for the Day!!
  15. Lucky Sevens

    I swam outdoors this morning at the Panama City Beach Aquatic Center. The fog was so thick you could almost chew the air. I waited a bit to wait sure the lane I was going to get in was empty—I couldn’t tell if there was a swimmer at the other end of the pool or not—then got in and looked underwater just to be sure. Here’s what I did:

    1000 warmup

    2 x 700, 1/1/2/1/3/1/4/1 (lengths) pattern, first one with snorkel combining FR and kick; 2nd one no snorkel combining FR and BK

    200 warmdown + play

    Current injury report: The lungs seem to be off my body’s DL for good and are once again performing well in some early season starts; intercostals muscles still have a few cobwebs after their extended injury break; neck and left shoulder are day-to-day with limited playing time. Hoping to get the whole team healthy and playing well together soon!

    Updated February 3rd, 2012 at 10:29 AM by swimsuit addict

  16. Thursday, Feb. 2

    by , February 2nd, 2012 at 03:45 PM (The FAF AFAP Digest)

    RC/ankle/elbow/scapular exercises
    good mornings, 75 x 3 x 8
    explosive leg press, 270 x 3-4 x 12
    extreme angle step ups, 20 x 1 x 20
    leg extensions, 120 x 4 x 7
    total ab machine, 120 x 1 x 15, 130 x 2 x 15

    power wheel roll outs, 25
    power wheel pike ups, 2 x 15 (I've only done 10 in the past, so this was a big improvement)
    long arm crunches, 2 x 50
    captains chair leg raises, 2 x 25
    knee tuck jumps, 10
    standing broad jumps, 10 (jarred ankle a bit)


    1500 EZ, recovery swim


    I was pretty bushed after yesterday's workouts. I think the stretch cordz are deceptively hard.

    Not getting headaches anymore from the nitroglycerin patches. I'm not prone to headaches at all, but I still feel very lucky as I know some people who always had headaches. The elbows are feeling a bit better, but I'm still not going to touch an upper body weight until after my next doc appt in March. I wish I hadn't touched on in January!

    Off to HS Regionals soon!
  17. Sarasota Y Sharks Masters 5:30 AM Workout -02/03/12

    by , February 2nd, 2012 at 01:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    2 X 200 3:20 3:00
    3 X 100 1:40 1:30
    4 X 50 descend :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    10 X 50 kick 1:00
    1 X 100 swim

    4 X {3 X 50 1:10
    Descend 1-3 #3 is fast
    All choice

    1 X 50 easy
    4 X 50 @ 100% 3:00
    1 X 50 easy


    1 X 200 free 2:50 2:40
    2 X 100 1:25 1:20
    4 X 50 :40 :35
    Two rounds. Round 1 intervals left, 2 right.


    1 X 200 IM 3:30 3:20
    2 X 100 IM 1:45 1:40
    4 X 50-1 of each- 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  18. Not Quite Yet

    by , February 2nd, 2012 at 01:17 PM (Nobody Special)
    * I was hoping I could get back in the water by tomorrow but as of now the shoulder is still hurting a bit and I don't want to take any chances. As of now I'm looking at Monday to pick it back up - though it will be light yardage and light workouts for awhile.

    * Thankfully I'm able to get back to a normal routine at work - was u/w again yesterday to swing one of my boats' compass. Light chop on the water but the shoulder felt good.
  19. Wed Feb 1, 2011 Had surgery out of water for ...

    by , February 2nd, 2012 at 01:13 PM (Ande's Swimming Blog)
    Wed Feb 1, 2011

    I had surgery to remove a growth from the back of my right forearm. They wheeled me in and knocked me out. Doc says I'm supposed to stay out of water for the next 4 days. I have about a 1 inch incision. It hurts a bit.

    Tuesday afternoon I had a root canal done on my lower right side molar and after he completed the proceedure his conclusion was the base of the tooth is cracked and it must be removed.

    Not much fun.

    It's a good time to switch to sprints.
  20. 2/2/12 Backstroke day with the team

    We are getting ready for our state meet next week and have been working a lot on changing speed and some fine tuning. We have optional stroke sets and IM sets but this was mostly backstroke. We did as a team so there was plenty of rest while some of our backstroke haters caught up.

    100 EZ
    300 Done as
    (25 fr build/ 25 ez/ 25 bk build/ 25 ez)

    The following was all backstroke

    2 times through

    4 x 50 drill w/10 swim
    350 swim
    --50 build
    --100 build
    --200 build
    4 x 50 drill w/10
    350 swim
    --50 build
    --100 AFAP
    --50 ez
    --100 AFAP
    --50 ez

    4 x 200 Done as
    --25 build/ 25 DPS/ 25 build rest 5
    --25 sprint kick rest 5
    --25 build rest 5
    --50 drill rest 5
    --25 sprint rest 30
    odds free
    evens chioce ( I did 1 bk and 1 br)

    100 w/d


    Felt pretty good especially with the work overload that seems to stay on my mind. I haven't swam in a meet since the beginning of Dec. so we will see how next week goes. I am swimming well at practice but don't feel smooth in the water. I am sure it is all in my mind.