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
=>no. 200 kick with fins; 100 swim
4 x 125 on 2:00
==>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 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.
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.
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
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
Back Swim with Fins
12 x 50/1:00 strong
12.5y under water off start & walls
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
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
1 X 100 swim
1 X 100 free 1:45
4 x 25 sprint kick :45
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
Updated January 28th, 2012 at 01:43 PM by SharksMasters
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. . . .)
three times thru:
200 reverse IM
3 x 100 on 1:30
6 x 4 cycle speedplay
600 pull w/snorkle
5 x 100 on 1:35 pull
Total: 4350 LCM
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!
10 x 25 shooters w/fins
5 x 50 free @ :50
-- 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
3 x 75 BA @ 1:45
-- did breast, the least leg intensive stroke for me
-- went 47, 47, 46
2 x 75 BA @ 1:30
-- did flutter kick w/board
-- went 41, 42 high, 42 high-43
1 x 75 fast
- did breast, went 44 high
1 x 75 broken :10 @ 25 and @ 50
-- did flutter kick w/board
-- went :34
4 x 25 scull
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!
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
* 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).
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!
I have a local meet on Sunday so this seemed an ideal prep workout for it.
8 x 25 DPK shooters w/fins @ :35-:40
3 x (3 x 50) @ 1:00-1:15
1 = drill
2 = kick
3 = swim
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!
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
Round 1 = free
Round 2 = kick
Round 3 = stroke (Fly) I did some 1-arm for 3x 50 EZ
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
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
swim till 5:20
did easy 50's on 40
went around 1200
100 free fast
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
4 x 100 IM on 2:30 best ave
held 64 & 5
500 did it 5 x 100 on 1:10
100 K fast
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
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
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.
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)
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)
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
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
Total 2800 meters
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!
10 x 25 DPK shooters w/fins
8 x 50 @ 1:00
odds = free
evens = kick
4 x 25 no breather free @ :40
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
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)
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
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
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
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
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.
100 Kick w/ board
200 Free Pull
200 IM Drill
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)
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.
Solo at Rec (scy)
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
I swam solo again this morning at Riverbank. I missed my usual swim buddies, but in their absence, and because I was swimming in a lane other than my usual one, I ended up chatting with some of the other Riverbank regulars, so the pool still felt like a friendly place. (One of the Columbia coaches brought a couple of his guys to lap swim this morning, and they took over the “very fast” lane.) My goal today was to try a little sprinting and see how it felt. The answer—very sludgy (it’s been awhile), but nothing hurt. That was good news!
So my goal was accomplished less than 1500 into the workout—the rest was just playing around because I was enjoying being in the pool and didn’t want to get out! Here’s how it went:
1000 warmup (400s, 200k, 200p, 200 d/s)
8 x 50 FR, odds = 25 build / 25 easy, evens = 25 very fast / 25 easy
200 easy pull
8 x 150 (50 kick + 100 FR swim with kick) @ :30 rest
350 inside-out IM (fr/br/bk/fl/bk/br/fr), push even lengths a little harder than odd lengths
250 swim + play
300 scull and balance drills
300 warmdown + play
Swam w/ Roger, Dave and Dave. Pool temp ~83. Wore Nike jammer. Wore drag suit for parts of the workout.
500 Warm up
Took drag suit off
6 x 100 up/down kick - 1:40 (:10) start w/ 50 kick
6 x 100 up/down fly - 1:30 (:05) start fly where kick left off
Made the last kick (75 kick/25 free) on 1:28 so I started the up/down fly w/ 100 fly. That always puts me in a hole from the start. Made 100 fly on 1:30 but couldn't make 75 fly/25 free for the next one. Went down to 25 fly/75 free and finally built back up to 75 fly/25 free. Better than I usually do.
drag suit back on
4 Times through
* 2 x 50 - 1:00 easy stroke/hard free (target :35 on hard free)
* 2 x 100 - 1:30 easy pull/hard free (target: 1:10 on hard free)
Pushed hard to make these w/ my drag suit on and did. :33s for the 50s and 1:08s on the 100s.
drag suit off
200 Timed pull (2:04)
One of my better pull efforts. Dave B got a couple body lengths ahead on the first 100. Worked hard do catch up and was on his feet w/ 50 to go. He still managed to hold me off though.
6 x 100 - 1:30 odds fly/evens breast (I did 75 stroke/25 free)
8 x 50 - 1:00 IM order x2 from dive. #1 and #8 hard
5 x 100 - 1:15 (first 25 of first 100 fly, last 25 of 5th 100 fly)
200 Cool down
If I could just quiet my thoughts I could get some sleep. Oh well I push on for another day. Coffeeeee is what i need now.
Did really well this more considering how tired I was.
4x(4x25)@:35 1=DPS. 2=fast DPS. 3=EZ. 4=fast increase SR
4x75@1:45 BA went :50,:49,:48,:47
3x75@2:00 BA held :47
2x75@1:45 BA went :47,:48
1x75 AFAP went :45
6x(25 scull + 25 free)
Total 2850 yards