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  1. 02.18.12 - Saturday workout

    by , February 18th, 2012 at 10:04 AM (Pete's swim blog)
    Swam at HSA with Dave, Dave, Mary, Dan, Bob and a couple others. Pool ~82 with hot and cool spots. Wore my Nike jammer. Didn't do much with the intervals. It was kind of "last in +15". I was getting lots of rest so I tried to keep the speed up a bit but I didn't pay much attention to my times.

    SCY

    400 Warm up
    300 Kick
    300 Pull

    200 Kick
    100 Fr (neg split)
    400 IM down/Free back
    100 Fr (neg split)
    200 Kick

    200 Pull
    200 Free (neg split)
    400 Free
    100 Fly/100 Free
    200 Pull

    100 Pull
    200 Pull
    200 IM
    400 Free
    200 IM
    200 Pull
    100 Pull

    200 Cool down

    (4600 Total)
    Categories
    Swim Workouts
  2. Friday, February 17, 2012 5:00am & 5:30pm

    by , February 17th, 2012 at 11:26 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout:

    Didn't have many plans for kicking my butt this morning, especially with the meet coming up on Sunday.

    2 Rounds of:
    200 Free
    100 Kick w/ board
    200 Free Pull


    10 x 50 Dolphin Kick on back w/ Speedo Biofuse training fins @ 1:00 (:32-:35s)
    These fins are weighted quite a bit, so they make you really work when you kick!!

    4 x 125 Free Pull @ 1:35 (1:25-1:28s)

    100 EZ and out

    -------------------------
    2100 Yards

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

    P.M. Workout:

    About the same on the yardage and intensity. Just wanted to get in a little more pool time since I probably won't swim on Saturday due to work stuff.

    Warmup:
    500 Free (started building intensity after the 200)
    200 Kick w/ board
    300 Free Pull

    800 IM
    • Fly (150 1 arm drill, 50 Fast Fly)
    • Back (100 cruise, 50 build, 50 Fast)
    • Breast (150 cruise, 50 build)
    • Free (50 Cruise, 50 Get up to speed, 100 Bring it like a champ!)
    4 x 50 Free cruise @ :45

    ---------------------------

    2000 Yards

    4100 for the day

    I feel pretty good going into this weekend's meet in Kirkland, WA. I'm still going to figure out which set of mountain passes to use going over and back, partially depends on the weather, and the return trip is going to be decided by my stomach. I've got a craving for a huge steak dinner from a small place in the town of Sultan, WA, which is just on the western side of Stevens Pass, just before you head into the mountains.
  3. Workout 02/17/12 pm: drop it at a higher level

    by , February 17th, 2012 at 10:34 PM (Maple Syrup with a Side of Chlorine)
    I tried! Took an LT set from qbrain and slightly modified it for a workout tonight:

    w/u: 200 FR/150 Back

    go five times through:
    - Broken 100 AFAP (rest :15 at 50 and 75)
    - Ez 100 back
    - When the clock hits 5 minutes, repeat

    I did:
    FR: 28.09, 13.75, 13.12 = 55.36
    FR: 26.38, 13.57, 13.50 = 54.25
    FR: 26.81, 13.75, 13.37 = 55.13
    BK: 30.57, 15.19, 14.63 = 1:01.19
    FR: 27.19, 13.37, 12.75 = 54:11

    150 loosen and out
    (solo/Rec/1500yds/40 minutes)
    (total for day = 4,450 yds)
    --------------------

    qbrain did this lactate tolerance set of 6 on 6 minutes, but I had less than 40 minutes total and decided to drop the time down to get in 5. I felt zapped after the first one! haha I think that I would have rather benefited from the extra rest, so I have to remember to take it next time.

    I will put a link to these types of sets under my blog category sidebar if you want to check them out (I copy the likes of q, fort, and rich a). It is interesting that the age group team doesn't do stuff like this (they didn't when I was a kid either) - wonder if there are disadvantages for the kidos.

    I have been thinking about doing these types of sets more, and I get nervous about them, but I can't help but think that they do a great job of preparing the mind and body for race efforts. I played with two mentalities for the frees: odd ones focus on high turnover, whereas on the even ones speed up the tempo but not flail about. I can see that I need to work to control my stroke more when sprinting from the times. Jim T. posed the question last week and I have been thinking about it.

    I am a little disappointed in the back, but I have still been frustrated with body placement and finishing my pull with good hip rotation. I think that if I had done the back earlier on in the set them time might have been faster. Oh well - I have put up better times in practice recently so I will excuse myself on the grounds of recovering from my hperglycemic episode yesterday (and today).

    I had a good time at my nephew's birthday, complete with pizza, cake and ice cream. I think I have satisfied my sweet tooth for a while. Off to bed soon - team practice tomorrow morning (at least I can sleep in until 9:30 am). Should sleep well tonight!

    Updated February 17th, 2012 at 11:19 PM by rxleakem

    Tags: lt 100's
    Categories
    Swim Workouts , LT sets
  4. 7 yo daughter joining me on my run

    by , February 17th, 2012 at 10:23 PM (Nobody Special)
    * Yesterday my 7 yo daughter rode a bike w/o training wheels for the first time. Today she rode with me on my mile run. Pretty cool!

    * Back in the pool this morning for an 1800 yard workout:

    100 warm up
    2x100 free (w/fins) 2 m int
    4x50 free (w/o fins) 1 m int

    2x100 free (w/fins) 2 m int
    2x50 free (w/o fins) 1 m int
    1x100 free (w/fins)

    16x25 free (w/o fins) 30 s int

    4x100 (kick/swim/kick/swim - w/fins) 2 m int

    100 warm down
    Categories
    Uncategorized
  5. Friday, Feb. 17

    by , February 17th, 2012 at 10:19 PM (The FAF AFAP Digest)
    Swim/SCY/Mostly Solo:

    Warm up/Transition:

    400 various
    Speedo chat break, which we should have done in the hot tub in retrospect
    200 back/kick

    10 x 25 shooters on back w/fins

    5 x 50 free w/paddles @ :50
    4 x 50 torque drill w/paddles @ whatever
    75 EZ

    Speed Sets:

    10 x burst + cruise @ 1:00
    50 EZ

    5 x (50 AFAP w/fins + 100 EZ) @ 5:00
    1 = fly, 23 low
    2 = fly-back, 23 mid
    3 = back-breast, 26 high-27 flat
    4 = breast-free, 25
    5 = fly, 23 mid

    5 x 50 w/stretch cordz @ 2:00
    25 resisted free w/paddles + 25 assisted speed
    125 EZ

    Total: 2650


    ART, 30 minutes:

    Got my scapular area and shoulder worked on again. I think after lots of rehab exercises and some body work, it's starting to feel better.

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

    Felt kinda sluggish in the water today. I think I'm not fully recovered from that deep tissue massage yet. Still, times were solid considering.

    Went to GMU for the VA AAA HS Champsafter ART. Lots of fast swimming. Very peculiar incident. The 2 top boys in the 100 fly were DQ'd for flinching on the start. One DQ was reversed by the head ref. However, it was his son and the other DQ stood. That sounds dicey indeed. Teen Fort is just swimming relays. Happily, her medley relay went faster even after kicking off their fast freestyler who loafed at Regionals. She is swimming tomorrow and then heading up to Boston for a couple days. She was supposed to erg in the Crash Sprints with some teammates, but hasn't been erging due to a cortisone injection in the knee. But she does have unofficial visits with two college coaches.

    I am having a day of exasperation with my I can run anywhere husband. To my consternation, he announced today that he simply must go on vacation the first week of April, to a location with no real pool. Huh. My April meets have been on the calendar forever. Naturally, I had to remind him that I wrecked havoc on my past two long course seasons due to long family vacations. And last April I missed Zones for the Boston marathon and didn't do a SCY taper. How quickly they forget! Round 1: Fortress. The facts are clearly on my side.

    Updated February 17th, 2012 at 10:45 PM by The Fortress

    Categories
    Swim Workouts , ART
  6. Feeling Colorful Today 2/17/12

    by , February 17th, 2012 at 09:42 PM (Workout Swimmer)
    Today was actually a compilation of two workouts - swam at 5:30 w/ATAC & then again at lunch for some more "sprint" work
    600 back free
    500 pull
    400 drill/stroke by 25
    4 x 100 kick on 2:00 w/zoomers
    16 x 50 - swam like broken 200's - 1 & 3 were free on 1:00, 2 & 4 were breast on 1:05 - this was great!
    200 easy
    400 pull
    4 x 100 pull on 1:40 hard
    100 easy

    Then at lunch:
    24 x 50 on :50 and 1:00 for the kick - 6 each of SKPS - really worked all but the last one (especially the pulling)
    10 x 75 on 1:10, 1:05, 1:00, :55, :50 times two - first one on the :50 I only did a 25 of it, could NOT make that interval!!

    Total for the day: 3800 LCM & 2000 SCY

    *Spoke to the surgeon yesterday - scheduled my surgery for March 30th for right arm, and hopefully April 13th for the left. Supposedly this is something that yes, will keep me out of the water for 2 weeks after surgery, but should not be overly painful for more than 48 hours or so. He said that many people commonly have surgery on Wednesday, and go back to work on the following Monday. Problem is, I have two arms that need worked on. Seriously considered having him do both arms on the same day, to minimize my recovery period, but then my father so kindly reminded me of possible toileting issues that might cause undue embarrassment if I had NO arms to tend to myself for 3 days!! Ah well, pride goeth before a fall and all that. Guess I'm looking at a total of a month out of the water - I will make sure to spend my time increasing the strength in my legs!!

    On another note, I have reconsidered my training habits, partly due to a forum topic on swimming a lot of yardage for yardages sake. After my dismal performance at the Auburn meet, I realize that perhaps that is just what I have unintentionally been doing. I am a middle distance swimmer, and enjoy going long sets, but I need to spend a larger portion of my time in the water focusing on speed. Since I swim with ATAC in the AM, and not the afternoons, I am stuck with their yardage for yardage sake workout. Luckily, I am not in High School anymore, and can stay a bit longer in the pool before I have to go to work, and so can incorporate some speedwork into my mornings. The problem with speedwork is that it is time consuming - thus I will have to satisfy my need for yardage by somehow finding more time to spend in the pool - on the days I don't work I could do this easily - that's why I've a housekeeper - I'd rather be swimming!! But in the mornings, I am just going to have to content myself with 3500 to 4000 per workout, and readjust my GTD goal as necessary. Who cares if I swim a million miles, I mean yards, this year anyway?

    Feeling CoLoRFuL today!

    Updated February 17th, 2012 at 11:00 PM by Celestial

    Categories
    Uncategorized
  7. February 17, 2011

    Warm-up (1600)
    2 x
    • 1 X 200 3:20, 3:00
    • 3 X 100 1:40, 1:30
    • 4 X 75 1:20, 1:10


    Drills (300 set/ 1900 total)
    3 x 100 @ :15 sec rest - 25 left arm, 25 right arm, 25 scull + kick, 25 swim

    Fins #1 (1000 set/ 2900 total)
    4 x 25 underwater SDK w/fins @ :45
    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
    4 x 25 underwater SDK w/fins @ :45

    Pull (2100 set/ 5000 total)
    5 x 100 @ 1:40 descend to 85% effort, focus on technique
    100 fast @ 2:00 (1:14)

    4 x 100 @ 1:40 descend to 85% effort, focus on technique
    100 fast @ 2:00 (1:16)

    3 x 100 @ 1:40 descend to 85% effort, focus on technique
    100 fast @ 2:00 (1:17)

    2 x 100 @ 1:40 descend to 85% effort, focus on technique
    100 fast @ 2:00 (1:17)

    2 x 100 @ 1:40 85% effort, focus on technique
    100 fast (1:18)

    100 easy

    * 5000 total *

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

    Yesterday's workout must have taken a lot out of me, I knew from the first lap of warmup that it was going to be rough - and the times on the "fast" 100s proved me right :-).

    Updated February 26th, 2012 at 02:49 PM by eric.carlson

    Categories
    Swim Workouts
  8. Friday, 02/17/12

    by , February 17th, 2012 at 04:09 PM (Chowmi's Blog)
    SCM, Baylor Fitness Center
    Steve B. on deck

    300 warmup

    6 x 100 pull on 1:30
    ==> No Kicked on back with Speedo fins

    200 easy kick

    12 x 25 on :30 kick
    4 rounds of 3
    2 x moderate
    1 x all out
    No fins with board

    6 x 100 swim or pull on 1:25
    ==> no Kicked with TYR fins + snorkel 50 fly/free to each 100.

    200 easy swim

    Split lanes
    I got lane 4

    8 x 75 on 1:45
    2 rounds of 4 no break
    1st 25 fast/50 moderate
    2nd 50 moderate/25 fast
    3rd 25 fast/25 mod/25 fast
    4th 25 mod/50 fast

    2 x Dives on my own

    The end

    ++++++++++++++++++++++++++++
    I got my Finis Shooter Monofin yesterday and I really like it. I did some 25's with it on Thursday. I also tried out my Sporti small size nose clip. I like it, too, but I forgot to bring it out on deck with me today.

    This weekend I am taking my girls and 2 friends to Great Wolf Lodge. It will be fun! We have been there several times. It's really nice to live so close, bring your own food and snacks, have your own car, etc.
    Categories
    Uncategorized
  9. Workout 2/17/12: Turn it on again

    by , February 17th, 2012 at 03:48 PM (Maple Syrup with a Side of Chlorine)
    Or not ...

    w/u: 200 FR/200 BK
    4 x 50 FR on :45 (strong, DPS)

    Pyramid:
    100 Kick
    200 FR Pull
    300 IM (no free)
    400 FR, then back down

    2 x 75 on 1:30
    4 x 75 on 1:15
    - all back - joined a lane mate on the first two, then finished up after Kevin got out
    - 25 DPS, 25 Build, 25 overkick
    - 4 + sdk's of each wall (I need to keep working at these)

    50 ez
    100 IM for time (1:12.65 - ouch)
    150 loosen
    (solo/Rec/2950yds/55 minutes)
    ----------------

    I fell of the "eat healthier" wagon yesterday after I demolished one of those big peanut m/m Valentine's bag that was on clearance at work. Then I added ice cream when I got home and feel like crap today. Oh well - just polished off my chocolate riding a motorcycle, so most of the junk is gone.

    It felt good to get back into the water, and I am going to try to take a HIT later on tonight before going to one of my nephew's birthday parties. I should tired so I won't feel like eating extra cake and ice cream - we'll see how that goes.

    Report from the water - not much here to report. I took 20-30 seconds rest on the pyramid, and the backs came in around :55. I mentioned last week that I feel like I'm stuck in the doldrums, so hopefully I'll be joining tpatt with getting back into the grind next week. For me, transitioning to more sprint oriented sets will help me kick the blues.
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -02/20/12

    by , February 17th, 2012 at 03:29 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:10
    6 X 50 kick 1:00
    1 x 100 swim

    1 X 100 50 easy/50 build 2:00
    1 X 75 fast 1:15
    1 X 50 easy 1:15
    Four rounds, all choice.

    1 X 150 free 2:15 2:10 2:05 2:00
    4 x 50 1:00
    Four rounds. 150 intervals start at 2:15 and drop 5 seconds on each subsequent round.
    50's: Round 1 is fly, 2 back, 3 breast, 4 free

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  11. 02.17.12 - Friday workout

    by , February 17th, 2012 at 02:36 PM (Pete's swim blog)
    Swam w/ Dave. Other Dave is sick. Wore my Nike jammer. Pool temp back around 85. Pushed hard at times today but was careful not to end up like yesterday. Seemed to do fine. IMs felt good.

    SCY

    400 Warm up

    4 Times through:
    * 25 Kick - :30
    * 25 Fly/25 Free - :45
    * 25 Kick/25 Fly/25 Free - 1:15
    * 25 Back/75 Free - 1:30
    * 100 Free - 1:25 (Tried to go 1:15)
    * 100 Free - 1:20 (Tried to go 1:12)
    * 100 Free - 1:15 (Tried to go 1:10)
    100 Easy
    Missed a couple 1:10 attempts but did some 1:09s... once on a 1:20 interval when I wasn't trying. Not sure how that happened and I wish I knew what I did.

    5 x 200 IM - 3:30 (2:50, 2:47, 2:45, 2:43, 2:42)
    100 Stroke - 2:00
    200 IM - 3:00 (2:48)
    300 Free - 4:00 (3:40)

    200 Cool down

    (4500 Total)
    Categories
    Uncategorized
  12. Feb 16, 2012

    by , February 17th, 2012 at 02:29 PM (Canuck Countdown)
    115 days until Day 1 of the FINA World Masters Championships

    Thursday, February 16
    Kinsmen Aquatic Centre
    WWU Pool (25m)

    300 swim
    6 x 50 kick
    300 pull
    6 x 50 drill

    5 x 25 kick @ :40
    5 x 25 kick @ :35
    5 x 25 kick @ :30
    5 x 25 kick @ :25

    5 x 50 drill @ 1:10
    5 x 50 pull @ 1:00
    5 x 50 swim @ :50

    150 EZ

    **Main Set**
    12 x 100 swim @ 1:20

    100 EZ backstroke
    10 x 50 recovery @ 1:00

    Total Distance = 4400 meters (SCM)

    Comments
    Very proud of my performance on the main set (12 x 100 @ 1:20 (SCM)). Opened with 1:12, then 1:14, then 8 x 1:15, then 1:14, then 1:13. Felt good for the first 5; a bit rough for the next 4; then good again for the last 3. This set gave me some much-needed confidence. My goal now is to hold a 1:10 - 1:12 pace...
    Categories
    Uncategorized
  13. converting from scy to lcm for the lactate set

    by , February 17th, 2012 at 01:36 PM (Mixing it up this year)
    I messed this one up. Misread parts of this one and then had to modify it for long course.

    400 free
    6x50@1:00 free w/paddles
    6x50@1:15 free kick w/zoomers
    2x(5x25)@:45 as 1/2 EZ/1/2 Fast, 1/2 Fast/1/2 EZ, EZ,Fast, EZ
    50 EZ

    200 IM Fast :10R at each 50 when you subtract the rest it was a 3:20
    50 EZ
    100 FLY 90% in 1:51 which is good for me
    50 EZ
    100 Free 95% with :15R at 50 andd 75 when you subtract the rest it was a 1:24
    100 EZ
    50 FLY AFAP w/fins went :38 1 second slower than my best
    100 EZ
    50 FLY AFAP w/fins went :36!
    100 EZ

    Total 2200 meters

    Had to leave early to go get my car.
    Categories
    Uncategorized
  14. FAST FRI Feb 16th, 2012, SCY

    by , February 17th, 2012 at 11:36 AM (Ande's Swimming Blog)
    FAST FRI Feb 16th, 2012, SCY

    Today at 11:00 am, is the appointment to get my lower right molar removed that got the root canal 2 weeks ago. I believe it's #31. It's the tooth that got a root canal only to discover it's cracked at the base & needs to go. Fortunately it hasn't hurt since the root canal. I first set my appointment for Wednesday then moved it to Friday so I could swim a few more practices & miss less work since this coming Monday is Presidents day & an observed holiday at my work.
    But I was instructed to not eat or drink since Midnight last night

    The surgical wound on my forearm is completely healed and barely noticeable, looks like a small cat scratch that healed.

    Today's practice.


    Whitney went to her dau's meet so
    Chris Coached,
    SCY UT Swim Center: main pool north end
    5:00 - 6:30 dove in at 5:09
    wore Speedo FSII legskin
    trained with Mike Todd, & Korey
    Beside Tyler Jim & Larry

    Warm Up
    swim till 5:18
    went around 600

    main set

    4 rounds of

    10 x 50 fast on 1:30
    100 easy on 2:00

    R1 FR held 27's - 9's

    R2 K held 31's - 3's

    R3 BK held 29's - 32's

    R4 K held 32's - 5's went 28 on last one from a dive

    visited with eddie for a bit after practice then went to the whole with the dudes




    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
  15. Thursday, 2/16/12

    by , February 17th, 2012 at 01:05 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (900)
    300 choice - free & back
    3 x 100/1:45-50 – 25 drill/25 swim
    - all free, did fist and 1-arm for drills
    4 x 50/50 dps build
    - free, around 40
    4 x 25/30 strong
    - IM order

    Kick Set (900)
    4 x 100 IM/2:30
    - no board but used snorkel for this set, ave 2:10
    20 x 25/40 strong – board ok
    - alternated 2 on belly w/ board, 2 on back, mostly flutter with occasional dolphin

    Back Set (600)
    3 x 200 Back/3:30 - build

    - went 3:06, 3:06, 3:04

    Pull Set Free (600)
    3 x 200/3:00 pull with paddles, buoy, snorkel

    - went 2:40, 2:42, 2:42

    Warm down
    100 easy swim


    Total: 3100 yards
    Categories
    Uncategorized
  16. Thursday, February 16, 2012 5:00am & 5:30pm

    by , February 16th, 2012 at 11:01 PM (Fast Food Makes for Fast Swimming!)
    Two small swims still count as a double? Maybe...

    A.M. Workout

    200 Free
    300 Free Pull
    10 x 50 Kick w/ board @ 1:00

    Main:

    2 rounds of:
    • 100 (50 Fly, 25 Back, 25 Breast)
    • 100 (25 Fly, 50 Back, 25 Breast)
    • 100 (25 Fly, 25 Back, 50 Breast)
    • 100 Free (1:06s)
    • all 100s @ 1:40 (IMs went 1:17ish)
    4 x 50 Free Pull @ :45

    8 x 25 Fly/Free by 25s @ :30 All hard effort

    100 EZ

    ----------------
    2300 Yards

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

    Tonight's "splash" in the pool:

    10 x 100 Free @ 1:30 (1:07-1:10s)

    10 x 50 Kick w/ board @ 1:00

    100 EZ

    ------------------------
    1600 Yards

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

    BONUS!!
    I opened my email tonight and they've already got a psyche sheet put together for the meet on Sunday. They just closed the online entries at 11:00am this morning.

    I would post it here to view, but apparently the USMS forums have a 200 KB limit on .pdf file attachments! Maybe That Guy can find a way around that!

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

    BONUS BONUS!!!!

    My first every swim video from when I was 8 years old, swimming a 50 Free, 25 Breast, 25 Fly in a practice setting. This was one of the first camcorders that someone on our team got, and they videoed all the swimmers to make tapes for those who wanted them. I'm glad I have this, it's fun to watch:
    [nomedia="http://www.youtube.com/watch?v=Fzx_L7tmxs0"]May 25, 1985 First Video of my swimming. 50 Free/25 Breast/25 Fly w/ coach Jack Davisson - YouTube[/nomedia]

    Updated February 17th, 2012 at 01:48 AM by jaadams1 (Added a REAL BLAST FROM THE PAST Video)

    Categories
    Swim Workouts , Daily Practices
  17. Thursday, Feb. 16

    by , February 16th, 2012 at 06:24 PM (The FAF AFAP Digest)
    Drylands, 90 min:

    scapular/RC/elbow/ankle exercises
    flutter kicks on back on bosu, 2 x 100
    captains chair leg raises, 2 x 30, boom
    extreme angle step ups with BB, 30 x 3 x 10
    good mornings, 80 x 4 x 8
    leg abductors, 140 x 4 x 6
    explosive leg press, 270 x 4 x 12
    extreme angle squats with kettle balls and stacked steps (feet are elevated on the steps), 40 x 4 x 12 -- I like this one.
    seated rows negatives, very light, 50 x 2 x 15
    wide grip lat pulldowns, very light, 50 x 3 x 20
    altitude drops, 2 x 10

    Bike, 30 minutes

    Stretching, 30 minutes

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

    Took yesterday off because, predictably, I was done in by the mega sprints + deep tissue. Had a productive day at the gym -- especially by lazy sprinter standards -- as a result. Broke down and did some very lights rows and pulldowns. (Shoulder and back pain is worse than elbow pain.) Tomorrow, I'm swimming with Speedo. But given his new "main sets" I may have to show up an hour early.
  18. Thu Feb 16, 2012 Update

    by , February 16th, 2012 at 05:35 PM (Ande's Swimming Blog)
    Thu Feb 16, 2012 Update

    Miraculously my dad was released from Plano Med Center on Monday. He's doing much better. (below is the whole story)

    Swam:

    Mon noon

    Tue AM

    Wed AM &

    Today

    main set was dropdowns start at 2:00
    drop 2 sec each repeat to 1:00
    we took a break at 1:30
    I sucked on it, hurting, I've missed a lot of work outs between my surgery and family stuff. It's time to shift to strength and sprinting. started out with 150's and switched to 125's, 100's, & 75's sooner than I usually do, couldn't keep up with my lane. Todd, Jim, & Tenneille



    ~ ~ ~ ~ ~

    Thu Feb 9th, 2012 Bob, my father drove from Austin to Denison, TX to visit my sister Elise, who had a 6 hour surgery. Dad recently changed meds and seemed more forgetful that week. They went to dinner with my sister then returned to their hotel. In the hotel room dad said his forearms and hands hurt then he fainted. Mom called 911 & an ambulance came & took him to Denison hospital. They thought he had a stroke. My brother called me at midnight to let me know what had happened


    Denison is a small town & doesn’t have a neurologist, so they transferred dad by ambulance to the Plano Medical Center Neuroscience ICU. Robby, my brother spent the night with dad & dad was very out of it, conscious but incoherent and had a seizure. Super scary. I arrived Friday afternoon and visited with dad for a few minutes. Dad looked puffy & red and wasn’t making much sense. His nurses took him from ICU to radiology to do an angiogram & MRI his brain. Mom, Elise & I waited in the waiting room for an hr & 15 minutes. His radiologist brought us back and said he had a small bleed in his subarachnoid brain layer but he couldn’t see the cause. He said 85% of the time they can see the cause of a brain bleed usually an aneurism and half of those patients die within 30 days. 15% of the time docs can’t see a cause and those patients tend to do much better. Dad fell in the 15% which is great. His doc said they needed to keep him there for a week. Later in the early evening my wife & son arrived.

    Dr Murray, dad’s neurologist at Plano said:

    + brain bleed symptoms are often similar to stroke symptoms.

    + Dad would probably need rehab & might not be able to drive.

    + Dad was prescribed to and takes 13 diff scripts, (including blood thinners) They took him off everything & only gave him what they deemed essential to treating his neurological issues & critical health issues. they added a med to dilate his veins & arteries & an anti-seizure meds.

    + He thought dad might have had the brain bleed from hitting his head along with taking a couple blood thinners, but weren’t sure.

    + Dad recently changed some scripts and started taking a blood thinner med called Pradaxa, which doesn’t have a way to counter its effects unlike Coumadin which can be neutralized with Vitamin K.

    Later Friday evening dad seemed much better, much more coherent, he spoke in sensible sentences.
    We stayed with him as long as we could but ICU visiting hrs were 8am – 6pm & 8pm – 10pm

    Saturday morning dad seemed more coherent, his doc transferred him from ICU to the floor but were still saying he’d need to be there a week. He improved rather rapidly. He slept a lot. But was in good spirits.

    Sunday he showered himself and was able to use the bathroom on his own. Doc started saying they might release him on Monday.
    Lisabeth was going to stay and do shifts with my mom but mom said he had it covered.

    Monday his doc released him and mom drove him home from Dallas. Dad’s doing awesome now and wants to get his life back to speed but needs to relax & take it easy. He's going to get an Austin neurologist, make a complete list of all his meds, hopefully get them checked and dispensed by one pharmacy.

    It was a very scary episode. It gave us some valuable lessons and a list of things to do going forward
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  19. Sarasota Y Sharks Masters 5:30 AM Workout -02/17/12

    by , February 16th, 2012 at 03:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 150 free 2:45
    4 X 50 free 1:15
    4 X 150 free/stroke/free 3:00
    4 X 50 choice 1:15

    4 X {3 X 50 1:15
    Round 1: moderate 2:build 3:25 fast/25 easy
    4: fast

    2 X 100 kick 2:30
    6 X 50 kick 1:15
    1 X 100 swim

    9 X 100 2:20
    1-3: 50 fly/50 back
    4-6: 50 back/50 breast
    7-9: 50 breast/50 free

    5 X 200 pull 3:10

    WARM DOWN: 4 X 50 easy 1:00

    4900M
    Categories
    Swim Workouts
  20. Stroke Work with the Team

    10 min choice
    --300 with bouy
    --200 kick
    --100 IM drill

    3 x 400 @ 6:30, 6:25, 6:20 descend
    --100 fr, 100 IM, 100 fr, 100 IM

    200 back cruise

    3 x 400 IM w/fins @ 6:30
    --80% concentrate on good form

    200 free cruise

    3 x 300 IM broken AFAP
    --75 fl @ 1:30
    --75 bk @ 1:25
    --75 br @ 1:40
    --75 fr @ 1:15

    200 w/d

    4500

    Small turnout at practice. Only three of us did this workout and all of us had different intervals. I didn't mind and it allowed me to concentrate on what I was doing. Enough rest for me to try and build my fly endurance and swim fast when I was suppose to. The IM's with fins were actually kind of fun especially at about 80%.

    We had our state meet this past weekend and now everyone is getting ready for Greensboro.
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