Swam with Peter, Dave M, and Ray. Small crowd today for some reason. Swam more back again and a lot more kicks. Also worked on hard/sprints some. Probably need to do more sprint work to gain speed.
5x500 on 7:30 (6:55, 6:50, 7:00, 7:05, 7:05)
15x100 on 1:45 50 Kick/50 Back
12x25 - 4 each on :45, :40, and :35 - worked holding breath and swimming hard
6x50 Back on 1:00 - worked hard
2x200 Free w/paddles on 3:30 (2:35, 2:30)
200 Back w/paddles (2:40)
Almost stayed in bed this morning. My bed is so much better than the bunk beds at Cha-La-Kee it was hard to get up. So i made it to the pool about 30 minutes late and swam on my own. A short but good workout. Did more back than I have been.
10x100 on 1:30
10x100 Back w/paddles on 1:40
500 Back w/paddles
5x100 Free w/paddles on 1:30
10x50 Back w/paddles on :50
8 x 25 shooters w/fins @ :40
5 x 50 caterpillar fly drill
6 x 25 burst dolphin kick + cruise
6 x 25 burst, fast hands + cruise
Massage, 90 min
I meant to do a few 100 more, but left the house too late today. Had a luxuriously long massage. There were a lot of knots in the scapular area, probably from all the sprint free I've added to the regimen lately. No need to stretch whatsoever now, or have Jimby say stretching has been debunked. I definitely think flexibility and ROM is important for swimming. Even naturally flexible people can get tight/knots, etc.
SCY @FGCU Aquatic Center.
Air temp of 80, pool at 78, 100% water clarity.
Blue skies with humidity at 58%
IM Day - SCY
Focus - Stroke Technique
1x400 IM Drill
1000 IM Rev Order as 4x250
3x400 IM: 100 K choice after #1,#2
1200 Kick wFins: as 5x200
Fly - Swim lengths 3-6-8 (swims are fast, but not sprint)Bk - S 3-6-8Br - DK/back, BRpull+DK 2-4-6-8Bk - S 3-6-8Fly - S 3-6-8
3x500 FR w/Paddles on 1min rest
Technique Focus - steady head, linear rotation
Snorkle, steady tempoas 250 steady, 250 strongas 200 steady, 300 desc by 100
The slow fly feels great, going faster later will be the problem.At the end of each 400 IM my HR was 24-25/10, and I was running out air on the underwater push offs and transitions.Using the snorkle is really useful in LC, but not as fun in SCYI definitely feel the need to get back on the weights after using the paddles today.
I am back! Summer schedule and family activities resulted in about 8 weeks down time from swimming. Returned to the pool after Labor Day to begin again.
SCY @FGCU Aquatic Center.
Air temp of 80, pool at 78, 100% water clarity.Blue skies with humidity at 62%
5x1000 FR on 15min
Build effort each 1000 as 500/300/200Not timedStroke Tech
The coach is back on the deck Mondays and sometimes also Fridays. Working aerobic volume and stroke technique in Freestyle and IM up to Thanksgiving.Currently I feel that I am about 75% of the fitness level of May 2012. I have not yet added the core or strength training as my time has been consumed by a wide range of obligations and I was tired of the pool work. But now I am recovering faster and feel back to normal soon after doing a strong 5-6K workout.This summer in SWF was hot, humid, and long. Now I so happy to go out in the morning and the temperature is starting out 72 or 74, and soon will be in the mid 60s just after dawn.
Had my pre-op appointment this morning, which really made things sink in. As I sat in the waiting room, each time a nurse/assistant came out to call a name I totally felt butterflies in my stomach!
I got all my instructions from the assistant, which included things like when to have my last meal, last shower, last meds, etc. All piercings out, and no shaving for 2 days beforehand as minor cuts = possible infection. They also gave me special anti-bacterial towels and directions to give myself multiple pre-surgery wipe downs. Strange, but logical I guess! I also got fitted for my shoulder brace, which wasn’t just a fancy sling as I expected….it felt more like a modified straight-jacket to me, lol.
Then my surgeon came in and briefly explained the procedure to me, as well as the possible complications and risks involved. The main risk is, of course, that my shoulder doesn’t ‘take’ the surgery and I end up re-dislocating again down the road. She said that this is a bigger risk for me since I’m young and active and have a prior history of dislocations. But the main point of this surgery is to fix and tighten things up so that my shoulder doesn’t pop out just by doing low-impact everyday life type activities (like pushing off the wall, for example). Of course anything high-impact could cause my shoulder to re-dislocate again. But then again, I could trip and fall at any time and dislocate my other shoulder too! “You can’t predict your accidents,” she said. Aint that the truth….
I only had a few additional questions for her, one being how many anchors she expected that I would need and what kind they were. She said that she would be using bio-absorbable suture anchors, and that I would probably need 3-4 at minimum, possibly more if she finds more damage once she gets in there. I also asked under what circumstances would they need to transition to an open surgery (rather than arthroscopic). She said it would be highly unlikely for me, and that they only really need to go the open surgery route if a) there is major unanticipated damage, and b) they can’t get good visualizations with the camera…which apparently can be a problem when you’re dealing with larger and/or body-builder type folks. That’s good to know because through my HMO health plan, outpatient surgery only costs me $5, and inpatient would cost me $1500!
We also briefly talked about PT and recovery time, and I reminded her that I was a swimmer and that this was all very, very important to me. She said that if all goes smoothly, I should be able to get back into to pool for light kicking after 6-8 weeks, and that I should be able to start building back up to regular workouts at 5-6 months. This was so great to hear, even though I know it will probably take me much longer to completely feel back to ‘normal’ in the pool. As long as I can suit up and get wet….that alone will motivate me and help me along the recovery process.
So, I guess the count-down is officially on! T-minus 2 weeks and 6 days. I am crazy busy at work right now, trying to get all my tasks and projects done before I’m off for 2.5-3 weeks after the surgery. And of course get as many swim practices in as possible. I literally have almost all of my days and weekends planned until then. My to-do list includes random every day things like: deep clean the house; get a haircut; cut the dogs’ nails; stock the pantry with easily-opened and/or liquid foods; etc. etc. All that fun stuff I won’t be able to do for a while. Luckily I’ll at least be able to do all my online Xmas shopping while I’m at home recovering! (Also on the recovery time list: investigate re-financing the house, lol).
I may or may not drop another post before the surgery….depends on the time crunch. I will definitely be posting during the recovery process however, so until then…..last one fast one!!!
EDIT: I forgot to mention, the SCM Zone meet last weekend was so fun!! However I realized how stressed and un-rested I am right now....after my first race I was just dead tired and really couldn't shake it off for the rest of the weekend. Even during the 50 fly (my pet race), the last 5 strokes were just KILLER for me. You know you're tired when you feel that much lactic acid kick in during a freakin 50! I really wanted to do a :31.X but had to settle for :32.2. Good enough for now!
Updated November 15th, 2012 at 01:13 AM by swimslick
PM only SCY
6x100 @ :10 rest 4/6/2 turns
500 pull w/ buoy + strapless paddles + snorkel
5x100 @ 1:45 50 kick/50 drill
2x50 @ 1:00 drill STRK
4x50 @ :40 aerobic FR
2x25 @ :30 FAST STRK
STRK = IM order by round
3x (w/ fins)
2x50 @ 1:00 kick 25 under H2O FAST/25 on back
4x50 @ :40 kick w/ board build
2x25 @ :30 FAST swim
3x150 @ 2:05 50 FAST/100 aerobic
2x150 @ 2:10 100 FAST/50 aerobic
1x150 @ 2:15 FAST (1:30, 1:30, 1:29)
2x100 @ :10 rest 25 scull/25 kick/50 swim
1 X 300 4:30 4:30
3 X 100 1:40 1:30
4 X 50 descend 1:00 :50
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick + 100 swim
1 X 75 build 1:15
4 X 50 descend to fast 1-4 1:00
8 X 25 sprint :30 #8 on 1:00
Two rounds, choice.
5 X 200 IM 3:30
10 X 100 free pull or swim
2 on 1:30
4 on 1:20
4 on 1:15
WARM DOWN: 4 X 50 easy 1:00
Tue Oct 23rd, 2012
SCY UT Swim Center main pool
6:30 - 8:00 dove in on time
Swam with Mike beside
Larry, Jim, Jason, Todd, tyler, Chris, Marcio,Paul, Val, & Gull
200, 175, 150, 125, 100, 75, 50, 25
5 x 100 IMs best ave on 2:00
5 x 75 fl, bk, br on 2:00
5 x 50 FL on 2:00 best ave
held 28's & 7's
swam easy (got out early)
Sat Dec 1, 2012 - Sun Dec 2nd
2012 South Central SCM Reg Championships
2013 South Central SCY Zone Championships
Fri Apr 5 - Sun Apr 7 (Tentative)
UT Austin, TX
Swam w/ Dave, Dave and Ray.
600 Warm up
5 x 500 Free - 7:30 Made 6:30, 6:10 and 6:00 on the first three. Pulled the last two on 5:50 and 5:38.
15 x 100 Up/Down IM kick - 1:45 (:05)
* 1-5 Base stroke Fly
* 6-10 Base stroke Free
* 11-15 Base stroke Fly
4 x 25 Fly - :45 No breath
4 x 25 Br pullouts - :40 No breath
4 x 25 Free - :35 No breath
6 x 50 IM Order, No free - 1:00 (Second round hard)
200 Cool down
Since the warm up takes so long I have to cut back in the main set but for me with my back issues I need the warmup the most.
Did upper body weights last night so my shoulders and elbows were screaming this morning!
400 free 2 SDK off every wall
8x25@:45 shooters w/zoomers
8x50@1:30 free odds descend to 200 pace evens EZ
Went 41, 39, 37, 36
8x50@1:30 kick odds descend to 200 pace evens EZ
Went 1:04, 1:00, :58, :56 ouch
25 AFAP + 75 EZ went :16
50 broken at 25 for :05 at 100 pace + 100 EZ went :36
50 AFAP + 150 EZ went :35
75 broken at 25's for :05 at 100 pace + 175 EZ went :56
75 AFAP broken at 25's for :10 +175 EZ went :54
Total 2500 yards
today i did my second time trial. it was for 500 yds. i was up at sparrows' fart swimming and the pool was full again. only issue i have is that people really should get in touch with the reality of their abilities. if you are in the medium lane it really is not the best idea to swim breast stroke in a slow way for your entire workout. this becomes an issue when you have to circle swim.
i ended up in the fast lane which motivated me to move. i didn't feel too bad after recovering from the flu. slowly but surely i am getting my endurance up. will try for a masters swim practice this week.
did a 500 warmup and then the time trial, with a 100 cool down.
the 500 felt good after yesterdays 1k.
now i have a pretty good baseline.
did a time trial for 1k. felt pretty good. will do a 500 time trial tomorrow and i should have a good idea of how ability to handle fatigue over a 2 day period.
as the week progresses I will start to build up yardage and get back to swimming 4K in an hour.
swam at 530 am and the place was crowded.