Felt good about today's workout. Swam a little longer than usual and I couldn't do this every day. Did some distance, some speed, free, back, kick and even a little fly.
Swam with Dave B, Dave M, Peter, Roger, Ray, Meredith, Danny, and Chris. and on my own.
2x250 Free on 3:45 (<3:30)
10x100 0n 1:30 - 5 Back, 5 Free
10x100 Back w/paddles on 1:30 (good set)
300 Free w/paddles - 4:00
200 Free - 2:45
500 Back w/ paddles - 7:35
500 Free w/ paddles - 6:50
10x50 back w/paddles on :50
10x50 free w/paddles on :45
I did nada today. Worked on house reno things.
I did get my written MRI results back. I have mild tendinosis in a couple spots, which is consistent with tennis elbow. But the real problem, and likely what has been causing my pain, is completely different. I have avulsion tears in two places: the lateral collateral ligament is partially torn from the humerus and there is avulsion (separation from the bone) of the common extensor tendon. Avulsion tears are really the opposite of tennis elbow -- your tendons are so strong that they break off the bone.
Jim sent me the snippet below on avulsion tears. I'm going to assume optimistically that mine are not large enough to be surgical. I have a consulting appt tomorrow with my PRP doc. I'm not even sure if this type of problem is treatable with PRP; I hope so. (I'm also not sure whether my nitro patches have done anything ... And this certainly explains why acupuncture was an epic fail.)
So it's very clear that (1) tennis elbow may be the least of my problem and only partially indicated; (2) good thing I didn't just go in for expensive PRP without an MRI -- it might not have helped and now I know the exact places and types of injury; (3) good thing I got an MRI -- I did not have garden variety tennis elbow as Jim thought. So far, my doctoring beats Jim's. MRI completely vindicated.
How the hell long does this take to heal?! I waited 8 months after the initial problem and promptly exacerbated it when I returned to lifting. Moral of the story: be very very careful increasing weight when deadlifting.
Psych sheet for Sprint Classic:
It is still controversial whether fresh avulsion fractures of the medial or lateral epicondyle of the humerus in adults should be treated conservatively or surgically. We monitored 12 patients to consider treatment selection. The patients were examined for site and size of bone fragment, degree of displacement, dislocation of the elbow joint, method of treatment, and bone union and elbow stability. The treatment results were scored according to the Elbow Assessment Score System, and the scores ranged from 86 to 100 points. The scores did not differ significantly among any of the patients, whether treated conservatively or surgically. Although surgery produces good results, conservative treatment can be selected for patients in whom the maximum diameter of bone fragment is 13 mm or less or the displacement of the bone fragment is 9 mm or less. (J Shoulder Elbow Surg 2000;9:59-64.)
Updated October 24th, 2012 at 10:20 PM by The Fortress
SCY @FGCU Aquatic Center.
Air temp of 82, pool at 78, 100% water clarity.
Cloudy skies with humidity at 65%
Focus - Stroke Technique
1x400 FR Drills
2x1000 on 15min
do each one as
500 EZ legs, smooth pull300 moderate 4k, stronger pull200 steady 4-6K, firm controlled pull
2x500 on 1min rest, do as
250 EZ legs, smooth pull250 steady 4-6k, stronger pull
3x400 on 1min rest, do as
200 EZ legs, strong pull200 steady 4-6k, firm controlled pull
4x300 on 1min rest, do as
200 EZ legs, strong pull100 strong 4-6k, firm controlled pull
5x200 on :30 rest, do as
100 EZ legs, strong pull100 strong 4-6k, firm controlled pull
Warm down: 100 EZ
The coach looked at my FR stroke last week, and once again, the truth about one's stroke flaws stings a bit, and corrective progress gradually evolves unevenly over weeks of practice. Last April/May I swam reasonably well because I finally got in pretty good swimming shape and became relatively stronger with consistent weight training (not surprising as I did not do any strength activity other than pushups the last 12 years).The endurance and strength I enjoyed at that time also appeared to moderately mask my more obvious stroke flaws. What is most apparent at this point, is how quickly I can LOSE hard earned endurance and strength in eight weeks!The three biggest errors in my FR are; 1) head goes out of alignment on left side breathing (my favored side), 2) breathing too late on left side, and 3) the right hand drifts out laterally past line of shoulder before the catch.With Coach patiently providing visual/verbal feedback (I am nearly deaf in the water), I was able to calm my head position minimizing breathing motion and looking more downward to the lane line. By cropping my arm/shoulder recovery closer to my head in front of ears, I was able to keep the extension of the hands and arms more linear directly into the catch. So for now Coach approves of my progress.So having said all that, in the workout today, the focus starting each swim was to cruise just a bit faster than warmup but implement the desired stroke technique and then complete the swim with a slightly stronger pull but same form, with the support of a solid streamlined flutter kick.It was harder to do than expected; after completing many of those 500s to 200s my HR was typically about 27/29 for 10, or 15-16 for 6. Last March/April after Coach challenged me weekly with several lactate level fast swimming sets LC where my HR was up as high as 19-21 for 6 (some of those swims were really painful), by the end of April I was able to swim almost an hour of straight and broken swims where my HR would average about 15-17 for 6. The effort was not that much easier, but I just got used to it.
AM only SCY + new dryland routine
500 swim 4/6/2 turns
2x250 pull w/ buoy + strapless paddles + snorkel
50 RD1/4 :50, RD2 :55, RD3 :45
100 RD1/4 :1:40, RD2 1:50, RD3 1:30
150 RD 1/4 2:30, RD2 2:45, RD3 2:15
200 RD 1/4 3:20, RD2 3:40, RD3 3:00
RD1/4 kick w/ board on the 50/100/150 and EZ swim on the 200
RD2 swim IM add on by 50, descend distances down to FAST (200 IM was 2:19)
RD3 swim FR, descend distances down to FAST (200 FR was 2:03)
I then headed over to a gym to do a new dryland workout called D1. It is rather Crossfit-esque. Today was "County Fair" day, where there were roughly 20 exercises to do, :20 on, :10 off.
200 swim – 200 kick/swim - 200 drill/swim – 200 scull/pull, by 50's
3 x 100/1:50 build - swam backstroke, ave 1:30
4 x 50/1:10 kick desc - w/board & snorkel, 1:00 -> :54
Main Set (1600)
8 x 200/30 sr, broken as follows:
- #1 100-10sr-100 - 2:45-:10 = 2:35
- #3 100-10sr-50-10sr-50 - 2:53-:20 = 2:33
- #5 50-10sr-50-10sr-50-5sr-50 - 2:56-:25 = 2:31
- #7 200 strong, neg split - 2:37
- #2-4-6-8 easy - 3:10-3:15 on these
Total: 3100 yards
Only five of us at practice and one of them wasn't feeling well and left early. I must have missed the memo on whatever is going on around town here since no one has been showing up. The up side is plenty of feedback from coach.
600 done as
-100 kick build
8 x 50 @ 60 descend stroke count 1-4,5-8
4 x 200 pull descend @ 3:00
4 x 250 @ r/30-45 done as
-25 fly cruise
-50 back strong
-75 br build
-100 fr under 4IM free split
4 x 200 swim @ 3:15 descend
The 4 x 250 might be my new favorite short set. I had time to talk with coach and push different portions a little more to see how it affected my 100 free time. I went 1:19, 1:17, 1:16, 1:15 on those which is would be a good 4IM free split for me. Yes I know a 250 is not the same as a 400, but it helped out my confidence.
Very limited time in the a.m. I live less then 10 min. away from the fitness center so getting in for 30-45 minutes is justifiable to me if I have a goal. Todays goal was to stretch out a little and work my back to breast turns. I think I got it.
4 x 100 @ 1:30 w/buoy
2 x 200 @ 3:00 kick w/fins
4 x 100 @ r/15ish drill, IM order
About 15 min of turn work
100 DPS Fly
-Cruised this just to see how it felt. Fly is not my thing but I didn't feel like I was sinking/floundering.
Warm up (1000)
500 swim with fins - with zoomers, did 250 free/250 back
200 IM kick
3 x 100/2:00 (25 scull - 25 drill - 50 build) - free
Main Set (1200)
12 x 100/ 1:45 - did all with fins (zoomers) Took fins off for final 2 swims
#1 & 2 = swim build
- #1 free, ave 1:25, #2 back, ave 1:30
#3 & 4 = strong swim free or back
- #3 free, ave 1:15, last one w/o fins 1:17, #4 back, ave 1:20, last one w/o fins 1:23
Kick Set (700)
400 IM Kick
- with snorkel & board (except back) time around 9:00
6 x 50 kick choice/1:10 strong
- #1-3 on back, #4-6 on belly w/snorkel & board, ave 1:00 for all
Warm down (200)
4 x 50/50 smooth
Total: 3100 yards
Wed Oct 24th, 2012
Lifted weights Tuesday afternoon
SCY UT Swim Center main pool
6:00 - 7:30 dove in on time
Swam with Mike Todd, & Chris
Beside Chris, Marcio, Paul, Dick, Gull, Keith, Korey, Sloan & Brad Bailey
4 x 50 fr on 35
assigned 400 fly with 3 kicks
4 x 100 fr on 1:10
400 bk 4 SDKs off each wall
4 x 200 fr on 2:20
4 x 100 IM
8 x 50 on 1:00
done 25 fast 25 fr with 2 breaths
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, Dave, Roger, Ray, Chris, Meredith and Danny. Feeling pretty good so far this week. Getting used to the 5K/day workload.
600 Warm up
150 Br/50 Fr - 3:00
100 Br/100 Fr - 2:55
50 Br/150 Fr - 2:50
200 Free - 2:45
200 Free - 2:40
200 Free - 2:35
200 Free - 2:30
200 Free - 2:25
200 Free - 2:20 (Made 2:26)
Kind of disappointed w/ the breaststroke. I've changed my pull and while it seems easier, I don't appear to be faster. My shoulders are a lot more sore than usual so I'm hoping that developing more strength will improve the speed eventually.
10 x 100 - 1:30
* Odds - 25 flutter kick/75 Free
* Evens - 50 Breast/50 Br kick
4 x 25 Fly - :45 No breath
4 x 25 Kick - :40 (odds easy, evens sprint)
4 x 25 br pullouts - :40 No breath
4 x 25 Kick - :40 (odds easy, evens sprint)
4 x 25 Free - :35 No breath
4 x 25 Kick - :40 (odds easy, evens sprint)
300 Pull Timed - One breath per 25 yards, rest on walls all you want. Made 4:07.
16 x 50 - :55
* 4 fly Descend, 4 back descend, 4 br descend, 4 free descend
200 Cool down
My shoulders, biceps and forarms are all still screaming from the Monday weights, but atleast it is a good type of scream.
I did manage to do a fairly good set today one of my favorites.
1000 as 200 swim/200 pull/200 swim/200 kick/200 swim
500 kick w/zoomers every 3rd lap fast
10x100 free w/paddles & bouy
#1-4@1:30 went 1:22, 1:21, 1:21, 1:22
#5-7@1:25 went 1:20, 1:18, 1:19
#8-9@1:20 went 1:18, 1:19
#10@1:15 went 1:20 unfortunately that was all I had left
100 free underwater recovery
4x25 DPS was 15,15,16,16
Total 3000 yards
Monday's practice ended up being cancelled due to a "fecal explosion" in the pool that apparently was extreme...
Tonight, we were at the other pool in town, and we started off nearly the first hour with the coach talking about the age group meet last weekend and handing out the awards to all those who attended. Many of the kids with time drops in 7-10 out of 10 swims over the weekend. Lots of kids ended up swimming "new events" for the first time as well, 200s of strokes, 400 IM, 500/1650.
Got in @ 7:45 for a pretty easy day:
1000 Free DPS
800 Kick w/ fins (25 Dolphin/25 Flutter)
- did 200 no board/100 board/200 no board/100 board/200 no board
10 x 100 Free Pull @ 1:50 breathe every 3, work on technique/body position/rotation/etc.
Odds used my TYR Catalyst paddlesEvens used some FINIS Agility paddlesWith the TYRs I could really use the paddles more for strength and power, and the FINIS paddles, I had to think more about hand placement, pull pattern, etc. My personal preference are the TYR paddles, but I'll still play around with the FINIS paddles at times. I found I can do butterfly with them as well, but backstroke is a no-no with them...they won't stay on your hand during the backstroke entry.16 x 50 @ 1:00
4 groups of 4 x 50s each stroke
Odds DrillEvens Fast Swim (Flys :30s, other strokes - whatever... )200 EZ and out