Swim Workouts

Saturday:

3 miles on treadmill

Swim/SCY/Solo @ BP:
600 various kick
20 x 25 power kick w/arms at side
100 EZ
10 x (25 fast kick + 25 EZ kick)
400 various

Total: 2000



Sunday:

I went to watch the masters meet at Lebo HS. It was fun to see some swim friends. They even have fins on the blocks there now. And the water temperature is warmer. So I might have to venture there again.

11 miles on treadmill in 2 segments



Monday:

30 minutes of core/yoga/rehab ex

7 miles on treadmill



Tuesday:

40 minutes of drylands

Swim/SCY @ LA Fitness
500 various
6 x (25 fast + 75 EZ)
300 EZ
Total: 1400

4 miles on treadmill



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


Well, I've dipped my toe back in the water. Refreshing! But it is SO boring to do nothing but kick with your arms at your side. I did invest in the Arena power breather snorkel, since I'm not supposed to be turning my neck much. I like it better than the previous ones I've owned. I'll probably try to get in the water a few times a week. I can't see boring the crap out of myself on a daily basis! Oddly, it was more tiring swimming just 2000 yards than doing 10 miles on the treadmill ...

I swam about 2500 on Sunday Nov 6 and then didn't get in the water again until this weekend, where I did 2300 both Sat and Sun with a lot of kicking with my arms at the side. I did 4-5 miles on the treadmill on the other days. It's been almost a month now. I feel like I've rested the area. I haven't swum much. I've been going to PT. But the arm still swells and turns red when I exercise. My PT thinks it's a thoracic outlet issue as well. My scalenes are very tight and possibly hypertrophied and may have pulled up my first rib, which is more prominent on the right side. I am a tad worried that there is some redness in my left bicep area when I swim (no swelling tho).

I've been frustrated trying to get appointments. But with the help of a connection, I have an appt at Johns Hopkins on Thursday with Dr. Ying Wei Lum. He's an expert in the field of venous thoracic outlet syndrome (there aren't many, it's very rare). Via email, he opined that my symptoms sound like McCleery Syndrome where you have intermittent compression of the subclavian vein. I hope he can give me a diagnosis and treatment plan. Being in limbo has been very frustrating. What's scary is that I wouldn't even have had a clue that it could be a thoracic outlet issue but for my sister having the same problem many years ago ...

Also cross that my hotel reservation for NE Champs was non-refundable. I had no idea when I made the reservation. Between that and my plane flight, that's a very expensive meet to not swim in ...

I took a couple days off after the Sprint Classic. Since then, I've been on the treadmill for 3-5 miles a day. I swam at Sewy on Friday night and did around 2500. My arm and shoulder area swelled up afterward, as it seems to with any exercise at all.

I was worried it might be Lymphedema. So I went to the expert in the area. She doesn't think it is lymphedema, which is good. I saw her on Wed and Fri. On Friday, they were thinking that it might a version of Thoracic Outlet Syndrome. I have been negative for the neurological physical tests. But she thinks it might be soft tissue related, which would be fixable. I am worried that it is venous TOS and that the scans to date didn't pick it up. My sister had venous TOS, a very rare condition. I've told that to three drs and no one has ordered an MRI (which was how my sister was diagnosed). I am going to start calling cardio-thoracic drs tomorrow to try to get an appointment.

In any event, if it is TOS, it's a very bad thing for my swimming. I am on the DL right now and will likely have to cancel my December focus meet. I haven't swum much for 19 days, so am very out of shape at this point anyway. Kicking in a streamline position isn't any better than swimming; everything is still overhead and compressed. I am going to go swim to Bethel Park for a bit today just to keep a little feel for the water. But I am just not jazzed up about kicking with my arms at my side. I have injury fatigue at this point after a year full of different kinds of injuries. I'm doing a lot of stretching in case it is soft tissue related. But I am so hyper mobile that it's difficult to stretch the areas I'm supposed to stretch.

I went to LA Fitness and did 1100 or so with some 100 pace 25s and a couple bursts. I saw the Ortho prior to the swim. He said that it is definitely not a bicep issue -- too strong on all the physical tests and no pain. Which is a relief, I guess. He also doesn't think it is Thoracic Outlet Syndrome. It just would be nice to know the identity of the culprit. I'm going to do some more bloodwork to see if there is any rheumatological concern. I went to the cryosauna today and that definitely helped. I wish I could go tomorrow but they are booked. The Ortho cleared me to swim in the meet on Sunday. I feel like the swelling impedes my flexibility somewhat and is uncomfortable. But at this point I see no reason not to go. I won't be on my A game after the last stressful 10 days where I've been in the water so little. But I think I'd be happier there than sitting at home. So I will Rocky it up. If my arm swells up too much, I will skip the Battle of the Drop Dead Sprinters at the end -- which would be quite sad really. So few of these races for my ilk.

Swim/SCY/Solo @ LA Fitness

600 various
100 single arm fly
4 x 25 power kick
50 EZ
2 rounds: 2 x 25 burst + cruise + 50 EZ
12 x 25
odds= 100 pace
evens = EZ
100 EZ


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


The arm is still swollen, but my husband estimated the swelling was down about 70% last night (it seems worse this am -- maybe from the salt in the Thai food I ate last night?). The swelling was unremitting for many days. The only thing I've done differently is go to the cryosauna and take a concoction of apple cider vinegar, alpha lipoid acid and butcher's broom. I do have an appt tomorrow with an Ortho and a chest CT scan set up for Monday. The arm did not bother me swimming yesterday as it has on prior days, though it was a little red afterward. I wish I could go to the cryosauna today (and do more RICE) but it is Lil Fort's regional XC championship. Unfortunately, everyone on varsity has some niggling injury including her.

Here are the psych sheets for the Sprint Classic. There are a whopping 239 swimmers in the meet, pretty darn big for an in season meet.
http://www.swimphone.com/mobile/meet....cfm?smid=8131

Still not sure what to do about the meet. If it is trauma to the bicep it would seem inadvisable to put maximal pressure on it. I'm just not sure that it is. I'm not really mentally prepared either. I've been a bit unglued being in diagnostic limbo and have not been sleeping well. Not a good combination with so little exercise to mute the anxiety.

I did 1600-1700 EZ at Bethel Park.

The right arm swelling has not improved at all. It seems to get worse with swimming and the compression sleeve is not helping. This suggests it is not lymphatic in nature bc exercise and compression normally help that. I had an emergency appointment with my internist today. She sent me for a mammogram and sonogram. They were negative. I am supposed to get a chest CT scan next. There is no medication they can offer. They have no idea what the reason is for the swelling. My internist doesn't think it's idiopathic bc it is localized. I need Dr. House. It is all very upsetting.

Swim/SCY @ Pitt

Warmup:

350 various (I was late, missed some warm up stuff)
6 x 25 shooters w/fins @ :40
8 x 25 build to fast @ :40
-- alternated 2 @ 100 pace, 2 EZ
50 EZ

Main sets:

Modified/cut back everything ...

2 rounds:
1 x 50 fly back @ 100 pace + 100 EZ
1 x 50 breast free @ 100 pace + 100 EZ
-- couple extra 50 EZs in there

2 rounds:
1 x 50 EZ
1 x broken 100, :15 @ each 25 @ 100 pace
1 x 100 EZ

100 EZ

Total: 2050


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


I iced and elevated my arm all day with some diminution in swelling so decided to go swim. Unfortunately, it swelled again after practice. I spent the night elevating it and bought a compression sleeve today. I decided not to swim today since swimming makes it worse. I swam with two docs in my lane and their best guess is some lymphatic blockage that did not show up on the scan. I just really hope that this is a temporary and isolated incident and that I can swim next weekend. Definitely stressed out about this.

Swim/SCY/Solo @ Sewy

Warm up:

500 various
100 scull
8 x 25 shooters w/fins
100 EZ

Main sets:

8 x 50 burst + cruise
100 EZ

10 x (25 AFAP + 75 EZ) @ 3:00-3:30
-- 5 swim, 5 kick
200 EZ

8 x 50 DPS free w/paddles @ 1:00
50 EZ

Total: 2950


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


I'm feeling sore and tired. I suspect that it is because I haven't had a full recovery week since the third week of August. My body always starts to protest if train too long without a meet to rest for. I've also had a little bit of Stewartitis the last few weeks -- waking up for awhile in the middle of the night. I usually just read an actual book. I'm a dinosaur -- haven't switched to reading books on my iPad.

Swim/SCY/Solo @ LA Fitness

500 various
100 scull

2 rounds: 4 x 25 burst + cruise @ :45 + 50/100 EZ

4 x (25 AFAP + 75 EZ)
100 EZ

16 x 25 IM order @ 100 pace @ :40
50 EZ
12 x 25 IM order @ 100 pace @ :40
50 EZ
8 x 25 IM order @ 100 pace @ :40
50 EZ
4 x 25 IM order @ 100 pace @ :40
300 EZ

Total: 2900


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


I survived Homecoming on Saturday. But I was up so late for the afterparty at our house (Mr. Fort can't stay up) and we had brunch for all the girls in the party who slept over at our house on Sunday am (Mr. Fort running with another Homecoming dad), that I was beat the rest of the day. I still felt beat today. Fort Son is in town and I had to hit the grocery etc., so I only went to LA Fitness.

I finally got around to entering the Sprint Classic:
Swim Meet Events

Event Number	Sex	Distance	Stroke	Time
5	Women	50 SCY	Fly	0:26.50
13	Women	100 SCY	IM	1:03.50
19	Women	50 SCY	Back	0:28.00
23	Women	25 SCY	Fly	0:12.00
25	Women	25 SCY	Back	0:12.96
27	Women	25 SCY	Breast	0:15.00
29	Women	25 SCY	Free	0:11.90

I think my body is looking forward to a few days of rest. Not sure why, my flog suggests that I could have trained harder the last month ... I could really use a massage.

Thursday: Drylands

rehab ex
captains chair leg raises, 2 x 20
hip thrusters, 45 x 3 x 15
good mornings, 85 x 3 x 5
kneeling cable crunches ? x 3 x 10
explosive leg extensions, 05 x 3 x 15
straight arm dips, 90 x 3 x 15
rear delt flys, 80 x 3 x 8
russian twists on incline bench, 2-3 x 3 x 25
glute isolator, 50 x 3 x 5 each leg
hip abductor 110 x 3 x 5

1000 EZ in the pool after



Friday: Swim/SCY @ Pitt

Warm up:

500 various
100 scull
400 kick, no I did 8 x 25 shooters + 3 x 50 single arm fly
10 x 25 kick w/fins @ :30 (did about 5 bursts)
50 EZ

Main set:

This was the bear of a main set assigned. I modified somewhat and used fins. I'm a bit terrified of someone kicking my toe and fins really cushion the toe on the walls. I don't remember the intervals exactly, but Bill was chastising people for not taking enough rest on the EZ swims.

3 rounds:
1 x 100 fast (I did 75 IM, fly-back-breast fast @ 100 pace)
1 x 100 EZ (did 125 EZ)
1 x 75 fast (did IM, fly-back-breast)
1 x 75 EZ
1 x 50 fast @ around 95% (did fly-back)
1 x 50 EZ
1 x 25 fast (breast)
1 x 125 EZ

250 EZ

Total:


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


At first I looked at that main set and thought there was no way I could do it, even with fins. I thought about doing the second round hypoxic. But I gave it a try. There was no way to go AFAP on everything. Holding the 75s at 100 pace was challenging enough. I was trying to hold :44s, the first one was a bit faster. Went 24-25 on the 50s and 11-12s on the 25 breasts. I was feeling pretty beat last night after that.

Today is Homecoming for Lil Fort. The after party is at our house, so I need to get to the grocery and do a few things today.

Tuesday: Swim/SCY/Solo @ Sewy

Warm up:

500 various
100 scull
4 x 25 shooters
50 EZ

Main sets:

8 x 50 burst + cruise @ 1:156
100 EZ

6 x (25 AFAP + 75 EZ)
100 EZ

2 rounds:
1 x 50 fly-back @ 100 pace @ 1:00 + 1 x 50 EZ @ 1:30
1 x 50 breast-free @ 100 pace @ 1:00 + 1 x 50 EZ @ 1:30
1 x 100 EZ

6 x 25 no breath free @ :45
50 EZ

Total: 2750



Wed: Swim/SCY @ Pitt

Warm up:

600 various (got in little early)
100 scull
8 x 50 various, I did 5 of them burst + cruise
6 x 25 shooters w/fins @ :45
50 EZ

Main sets:

2 x 200 IM @ 3:40
-- good grief, no. I did 2 x 100 hypoxic back kick w/fins, UW 15m each length + a 50 EZ after #2
4 x 50 fly-free w/fins @ 1:00 (I did the fly @ 100 pace)
8 x 25 fast fly w/fins @ :40 (I did it 100 pace, 12s)
1 x 100 EZ

2 x 200 IM or stroke @ 3:40 (did same as above)
4 x 50 breast-free @ 1:00 (cruised them, skipped one with a cramp)
8 x 25 fast breast (did breast dolphin, 16s, whip kick hurt toe)
1 x 100 EZ

2 x 200 IM or stroke @ 3:40 (did same as above)
4 x 50 back free (did back @ 100 pace) @ 1:00
8 x 25 fast back @ :45 (did 100 pace, 15-16s)
1 x 200 EZ

Total: 3600


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


My toe was really throbbing after that workout and kept me up at night. This break seems more painful than the last one. I just hope it is better in two weeks. Off to the gym to try to find something to do that won't injure me or exacerbate injuries.

Friday:

Drylands, 30 min: rehab ex, power wheel roll outs, supine flutter kicks on bosu, reverse flys, kettle balls swings, single leg streamline stand on flat side of bosu, TRX single leg squats


Swim/SCY @ Pitt

Warm up:

450 various
assigned 400 kick, I did 100 scull + 100 fly drills + 150 evil kick
8 x 25 shooters w/fins @ :40
50 EZ

Main sets:

12 rounds:
1 x 25 AFAP kick @ :45
1 x 25 AFAP swim @ :45 (same kick and stroke)
1 x 75 EZ @ 1:30
-- I knew this set was going to be a b*tch for me. I modified and still felt nauseous at the end
R1-4 (with my lane) w/fins = 25 dolphin kick (10s) + 25 no breath fly (10s) + 75 EZ
R5-6 = all EZ
R7-8 = 25 back kick (15s) + 25 back kick (15s), UW 15 m + 25 EZ
R9-10 = 25 fast flutter kick (16 high-17) + 25 fast free (13s, had to take 2-3 breaths) + 25 EZ
R11-12 = all EZ

-- I was dead after that set. Looking back, I see that I did 16 all out 25s on much less rest than usual. After the first 4 rounds, I turned the 75 EZ into a 25 EZ. The 1:30 interval was just too hard. I may try this set again another time, but I would do the 75s on much more rest. Doing the fast kick first kind of makes you think about kicking more on the swim sprint. The last set was 3 x 100 AFAP. No way, I was toast. So I did:

3 x (50 @ 100 pace + 100 EZ)
100 EZ at end

Total: 2700



Saturday:

Drylands (since such a short session on Friday)

rehab ex
russian twists on incline, 25 x 3 x 25
altitude drops, 5
resisted standing broad jumps, 30 x 2 x 5
med ball slams, 3 x 5
good mornings, 80 x 3 x 5
explosive leg extensions, 105 x 3 x 25
straight arm dips, 90 x 3 x 15
dragon flags (ouch), 5

Swim/SCY/Solo: 1500 EZ




Sunday: Swim/SCY/Solo @ BP

Warm up:

500 various
100 scull
4 x 25 shooters
50 EZ

Main set: fave IM set w/fins

16 x 25 IM order @ 100 pace @ :45
:45 rest
12 x 25 IM order @ 100 pace @ :45
:45 rest
8 x 25 IM order @ 100 pace @ :45
:45 rest
4 x 25 IM order @ 100 pace @ :45
300 EZ

Total: 2050



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


I just did a short workout today. In my typical klutzy fashion, I smashed my foot into the bed post in the middle of the night. Yes, I do believe I broke another toe. Can't put any weight on it. I iced it in the middle of the night and off and on all day. But I couldn't push off the wall at all today. Toes seem to heal relatively fast, so I'm hoping I'll be able to go off the blocks at the sprint classic. But the planned block work that I had today was scotched. And any future plyos. Glad I got some in on Saturday! I'm a tad put out bc I've had two broken toes and bicep tendonitis in 2.5 months ... I could use a break. If this was not my age up year, I would take a mental health break for awhile and go travel. A return trip to Paris beckons.

Swim/SCY @ Pitt

Warm up:

450 various
12 x 50, supposed to be 25 stroke + 25 choice, but I mixed in kicking
50 EZ
6 x 25 shooters w/fins @ :45
50 EZ

Main sets:

6 x 25 single arm fly drill @ :45
8 x 50 @ 200 pace @ 1:05 odds = fly, evens = choice
-- I did these odds = fast backstroke kick @ 100 pace, evens = EZ
100 EZ

6 x 25 breast drills @ :45
8 x 50 @ 200 pace @ 1:05, odds = breast, evens = choice
-- too hard an interval for me. I did 12 x 25 breast @ 100 pace trying to hold 17 high @ :45 or so
100 EZ

6 x 25 back drill @ :45
-- I did these backstroke, first time I've done backstroke without fins
8 x 50 @ 200 pace @ 1:05, odds = back, evens = choice
-- interval too hard for me
-- I did them all at 200 pace (imaginary for me), odds = free, evens = flutter kick w/fins
100 EZ

10 x 25 no breath free w/fins @ :45 (workout was over early but I added these)
50 EZ

Total: 3450


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


I heard the Rowdy meet was cancelled bc of the hurricane. I feel sorry for anyone that may have tapered for it! I was busy all day today, so I'll have to do a double with weights and Pitt tomorrow.

Swim/SCY/Solo @ Sewy

500 various
100 scull

20 x 25 burst SDK to 25m then cruise @ 1:00ish
250 EZ

6 rounds fast broken 100s w/fins: (2 breast, 2 free, 2 IM)
1 x 50 @ 100 pace
:15 rest
1 x 50 @ 100 pace
1 x 200 EZ

50 EZ

Total: 3200


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


The broken 100 set was not as horrendous as anticipated. Maybe the long course training is still paying off. I tried to do a Lochte turn on the last length of the broken 100 free -- really hard. Not sure if it's worth doing when you're already oxygen deprived. Going to do my rehab exercises and stretching at some point today and then head off to Pitt.

Friday: Swim/SCY @ Pitt

Warm up:

500 various (I was late and only got in 350, horrendous traffic)
8 x 50 kick, no fins @ 1:05
-- I used this set as more warm up and did some swim, drills, kick, UWs
8 x 25 shooters w/fins @ :40
50 EZ

Main sets:

12 x 25 IM order @ :45
-- supposed to be build to fast, but I do not do builds. so did them @ 100 pace
50 EZ

6 x (50 AFAP kick + 50 EZ) @ 3:00
-- this was billed as a "perfect set for me"
-- haha, I actually require much more rest for all out 50s
I did:
1 = 50 fast back kick from a push (31) + 50 EZ, 2 = 25 AFAP shooter (12 high) + 25 EZ, 3 = same, 4 = EZ, 5 = 50 fast back kick from a push (32), 6 = 25 AFAP shooter + 75 EZ)

1 x 100 EZ

16 x 25 sprint @ 1:15
-- haha, this is not enuf rest for me either
-- I did: 4 x 25 fast breast dolphin (14s), 1 x 25 EZ, 4 x 25 fast back kick (14-15s), 1 x 25 EZ, 4 x 25 fast breast dolphin (14s), 2 x 25 EZ
200 EZ

Total: 2550



Saturday: Drylands & Swim

rehab ex
single leg stand in streamline on flat side of bosu, 1:00 each leg
hip thruster, 35 x 3 x 15
barbell floor wiper, 30 x 3 x 15
extreme angle squat on stacked steps w/DB, 50 x 4 x 8
dragon flags, 10 -- omg, the hardest core exercise, I had to rest a bit after each rep
renegade rows w/15 lb DBs, 3 x 15
captains chair leg raises, 3 x 125
good mornings, 80 x 3 x 5
straight arm dips, 90 x 3 x 20
bicep curl negatrives w/15 lb DBs, 2 x 10
knee tuck jumps, 5

1500 EZ in pool after



Sunday: Swim/SCY/Solo @ BP

Warm up:

600 various
100 scull
4 x 25 shooters
50 EZ

Main sets:

8 x 30m off the blocks, AFAP to 15 m then cruise back
-- I decided that even in my 50 breast, I should glide more before taking a dolphin kick. One of them, I was at the 15m line.
200 EZ

8 x (25 AFAP w/fins + 75 EZ) @ 3:00-3:30
-- 3 fly, 4 free, 3 breast
-- not quite ready for fast backstroke yet ...
100 EZ

3 x 25 off blocks w/chute
-- 15 fast SDKs to about 12.5y , cruise back
50 EZ

4 x 25 w/chute @ 1:10
100 EZ

Total: 2575


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


I really enjoyed my swim at Bethel Park today. It's such a nice contrast to Sewy with 2/3 of the pool being really deep and digital clocks everywhere. But the best is that the lifeguards let you go off the blocks. So I worked on a lot of short speed today. Back to 100 pace work tomorrow, I think.

Drylands have become somewhat frustrating to me. My shoulders and elbows are just too fragile to do any heavy upper body work these days. My elbows don't even like the TRX core work that I like to do ... The trials and tribulations of being a geezer jock.

I wish the Sprint Classic were in 2 weeks. I'm getting a little antsy for a meet ...

Can anyone tell me how to add a custom block to the right side of my blog?

Tuesday: Drylands & Swim

rehab ex
bulgarian split squats w/bar, 20 x 2 x 10 each leg
bicep curl negatrives, 20 x 3 x 10
straight arm dips, 90 x 3 x 15
rear delt fly, 75 x 3 x 8
resisted standing broad jumps, 2 x 5
explosive leg extensions, 95 x 3 x 15
altitude drops w/DBs, 2 x 5
good mornings, 85 x 4x 5
knee tic jumps, 2 x 5
kneeling ab crunches, 80 x 2 x 15
tricep press (?)

1700 EZ in pool


Wed:

off, traveling, did a few miles on the treadmill at home


Thursday: Swim/SCY/Solo @ Sewy

Warmup:

600 various
100 scull
4 x 25 shooters
50 EZ

Main sets:

8 x 50 burst + cruise various @ 1:15
100 EZ

6 x (25 AFAP + 75 EZ)
100 EZ

6 rounds:
75 @ 100 pace (2 x IM, breast, free)
125 EZ

Total: 3250


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


It's very aggravating to swim at Sewy right now. In general, the pace clocks are never quite synced. Now one of them is broken. So I didn't look at any of my times. My shoulder is a bit sore after yesterday's effort. I keep forgetting to ice it ... And, continuing in my klutz like ways, I sliced my finger open the other day while making dinner. I couldn't decide if it was stitch worthy or not, but opted just to tape it. But it hurts some. Off to do rehab exercises for the millionth time ...

Saturday:

Did 30 minutes of drylands and core work


Sunday:

off, wasn't feeling well


Monday: Swim/SCY/Solo @ Sewy

Warm up:

600 various
100 scull
8 x 25 burst SDK + cruise @ 1:00
100 EZ

Main sets:

8 x (25 AFAP + 75 EZ) @ 3:00-3:30
100 EZ

3 rounds:
8 x 25, 2 x IM order @ 100 pace @ :45
1 x 50 EZ

100 EZ

Total: 2750



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


I've been a bit under the weather the last couple days. So have Mr. Fort and Lil Fort. Shoulder still a bit twingey, but better. I could really use a massage and that might help it. Haven't had one in many months. Massage Envy was annoying the hell out of me, but it did have the virtue of convenience.

Thursday: Swim/SCY/Solo @ Sewy

Warm up:

600 various
100 scull
8 x 25 shooters @ :40
100 EZ

Main sets:

20 x 25, IM order w/fins (back kick for back, no breast pullouts) @ 100 pace @ :45
200 EZ

20 x 25, same as above
200 EZ

8 x 25 AFAP kick @ 1:00
100 EZ

Total: 2700



Friday: Swim/SCY @ Sewy Masters

Warmup:

550 various
100 scull

Main sets:

8 x 50 @ :50
-- did back kick w/fins, 20 Y UW

6 x 50 kick no fins @ 1:10

6 x 25 shooters @ :45
50 EZ

8 x 25, 2x IM order @ 100 pace @ :45
75 EZ

6 x (50 AFAP + 100 EZ)
-- I did odds = AFAP, evens = 100 pace
75 EZ

Total: 2850


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


My shoulder was a bit sore again on Thursday, maybe from doing those face pulls at the gym. It was better yesterday except for some pain on a fast breast pulldown. Idk .. these things never get better quickly for me. It was such a mistake to fall off the prehab wagon. I guess it's easy to stop doing the exercises when you are goofing off and not in pain. I may try to squeeze in a short swim today, but we are having a dinner party tonight so I have lots to do.

Tuesday: Swim/SCy/Solo @ Sewy

Warm up:

600 various
100 scull
4 x 25 shooters w/fins @ :40
50 EZ

Main sets:

10 x 25 burst SDK to 15m + cruise @ 1:00
100 EZ

5 x (25 AFAP free w/fins + 75 EZ) @ 3:30
100 EZ

4 x (50 AFAP + 150 EZ)
100 EZ

4 x 50 w/slow mo Lochte turn
100 EZ

Total: 3000



Wed: Drylands:

rehab ex
good mornings, 85 x 4 x 5
face pulls, 50 x 3 x 15
straight arm dips, 75 x 3 x 25
altitude drops, 2 x 5
explosive leg extensions, 90 x 3 x 15
rear delt fly, 60 x 3 x 8
resisted standing long jumps, 30 x 2 x 5
donkey kicks, 10
single leg stand in streamline on flat side of bosu, 1:00 each leg
TRX single leg squats, 2 x 10 each leg
squat jumps w/DBs, 2 x 5
reverse bicep curl, 20 x 3 x 10
streamline crunches on yoga ball with feet on wall, 2 x 15

5 miles on treadmill


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


My shoulder seems to be slowly getting better, so I did a little fast freestyle the other day. I wanted to go to Pitt tonight but Mr. Fort is out of town and Lil Fort is not feeling very well.

With the Rowdy meet out of the picture, I guess the Sprint Classic on Oct. 30 will be my first meet. I'm thinking of doing the 50 fly, 100 back or IM and 50 back. I will do a SCM meet in November somewhere, and I have NE Champs with my team in December. I am hoping to get in a SCM 100 IM and 50 free in November. 100 IM, an event in which I would like to post a good time, falls at the end of the day at NE Champs. And I need to try a race pace Lochte turn in the 50 free before NE Champs. I haven't done one since last May. I want to get it right for our mixed 200 free relay -- which is my first event there and one in which we are hoping for a fast time.

Saturday: Drylands

Did some of the following for about 50-60 minutes: TRX single leg squats, power wheel roll outs with knees on bosu, single leg stand in streamline on flat side of bosu (1:00 each leg), yoga airplane on bosu (:30 each leg), bicep curl negatives, reverse flys, kettle ball swings, TRX back and forths with forearms on bosu, planks, streamline crunches, rehab ex

3 miles on treadmill



Sunday: Swim/SCY/Solo @ BP

Warmup:

600 various
100 scull
8 x 25 shooters w/fins @ :40
100 EZ

Main sets:

5 x 15m AFAP SDK off the blocks, cruise back
-- 3 forward, 2 back
50 EZ

20 x 25 backstroke kick @ 100 pace, UW 15 m @ :45
-- 16-16 highs
-- extra :45 rest after #10
200 EZ

20 x 25 breast w/fins (no pullouts) @ 100 pace @ :45
-- 13s
250 EZ

6 x 25 kick w/chute & fins
-- 2 flutter, 2 back, 2 dolphin on back
100 EZ

Total: 2950



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Just the usual stuff ...

Until we had a scary incident in my neighborhood this weekend. I live on an idyllic little cul de sac in a safe suburban neighborhood. But on Saturday there was an attempt to lure a child into a car right in front of my house. (I was in the back yard at the time.) The child ran away and the police were called. Anyone reading this that is from Pittsburgh, should call police with the license plate on any full size white SUV with a white spare on the back, balding middle age man. So creepy!

And as if that weren't frightening enough, Lil Fort now has her permit and I had to drive with her today. It's really hard not to continually flinch.