Had a light crowd today - guess some are already on holiday. Swam with Peter, and the two Dave's.
Also found out that Brooke Pate, the Masters coach in Huntsville, was hit by a car while on his bike Monday morning. Went and saw him today in the hospital. As bad as it is, it could have been a lot worse. So, remebering him in our prayers.
We started out with some distance and then worked on speed. Peter has been sticking around after the others leave and he has been pushing me - I need and appreciate it.
3x500 on 7:30 (7:00, 6:50, 6:50) -need to push this more
12x50 Kick on 1:00
100 Free sprint - 1:10
6x50 descending on :50
300 Free hard - 3:55
8x25 IM order on :30
200 Back w/paddles hard - 2:35
6x100 Free w/paddles descending on 1:30 (1:15; :16; :16; :15; :12, :10)
4x100 Back w/paddles descending on 1:30 (1:24; :20; :19; :15) - These were two good sets for me
8 x 25 shooters w/fins @ :40
5 x 50 single arm fly @ 1:00
8 x 25 burst + cruise, fast hands drills @ 1:00
8 x 25 burst + cruise, dolphin kick @ 1:00
5 x (25 fly + 25 EZ) @ 1:00-1:10
25 fly = breathing 2 up 1 down, practicing breathing more as I think I may need more air in my 100 IM and 100 fly with all the SDKs
Did a set from HIT Workout #1:
[ame="http://forums.usms.org/showthread.php?t=21634"]U.S. Masters Swimming Discussion Forums[/ame]
4 x (50 + 2 x 25 + 50) free w/small paddles stolen from Lil Fort & fins
1st 50 = 200 pace @ 1:00
1st 25 = 100 pace @ 1:00
2nd 25 = AFAP @ 1:00
2nd 50 = EZ @ 1:00
1:00 extra rest between rounds
2 x (6 x 25 @ 100 pace + 100 EZ)
-- one round breast dolphin w/fins & small paddles
-- one round dolphin kick w/board & fins
-- meant to do another round, but I was too blasted
4 x 50 torque drill w/paddles @ 1:30
Still feeling a bit from the meet. I guess 5 events takes more of a toll than my usual 3. Given that, I did an easy-ish speed workout today. Happily, the pool was pretty empty today. I hope it is tomorrow as well, though you'd think people would be doing their pre-turkey burn.
I'm bummed, I seem to have lost my agility paddles. Checked lost and found and they aren't their either.
SCY@FGCU Aquatic Center
Air temp of 62, pool at 81, 100% water clarity.
Sunny skies with humidity at 57%
1x1000 RIMO by 250
1x1200 IM as 50S(Strong)-50K(Steady)
50 Fly, 50 BK Kick50 BK, 50 BR Kick50 BR, 50 FR Kick50 FR, 50 D Kick
10x100 SDK/fins on 1:40
1-5 as 2(25/back, 25/front) min 14-15yd under with flip turns
6-10 as 2(25/front, 25/back) same as 1-5 plus desc 6-10
1-5 did 1:166-10 went 1:15 to 1:06
500 BK DPS with compact streamlining turns
4x150 on 3:15 as 100 sculling, 50 FR Swim strong
on 50s did 30s
3(4x50) on 1:00 RIMO
FR - 31, 30, 29BR - 42, 42, 41BK - 37, 35, 34FLY - 36, 34, 33
3x150 on 2:15, 3x100 on 1:30
Pull with Bouy, Paddles, Tube
150s - 1:48, 1:42, 1:40100s - 1:10, 1:08, 1:07
Warm down: 200 EZ Swim
Warmup - Again the water was warm, but did not feel as warm as yesterday.Set 1 - Worked the turns, underwater transitions.Set 2 - Started out moderate, but was able to build to strong effort.Set 3 - Have not done sculling in ages, and it showed today, as doing :30/50 felt like doing :27.Set 4 - During the second round I was wandering all over the lane, then really made an effort to relax arms on recovery and keep stroking smooth - and was able to drop the times a bit.Set 5 - Gradually building up my pulling strength, but it always takes at least about 200 yds before I begin to establish a consistent pulling rhythm.
Updated November 20th, 2012 at 05:49 PM by fdtotten
So things are definitely a bit more uncomfortable these days. The first 4 days after surgery were a breeze, but since starting PT on day 5 post-surgery, things have been more difficult. Makes sense, since things are healing and I'm supposed to be moving my arm around more. That combined with cutting back on the pain meds will do it. And I think its not really the passive exercises themselves which are killing me at this point....its just that doing them along with other small daily tasks (like typing this) has my shoulder very sore and tired by the end of the day. I only have enough shoulder/arm energy for so much right now.
Sleeping has still been rough the past few nights. I'll wake up in the middle of the night either with sharp/shooting pains or because my arm muscles are twitching like crazy. I'm not sure if its because my arm wants to move (I'm required to sleep in the shoulder brace) or if I'm not positioning myself correctly in the bed, but least to say the nights are becoming troublesome. But as soon as I get up and start moving around and get the blood flowing, the pain disappears rather quickly. As of now I've cut way back on pain meds during the day but I'm still taking full doses before bed. For a few nights now I've woken up during the middle of the night and taken a 1/2 dose to help with the pain at night.
At the moment I have a love/hate relationship with my shoulder brace. Last week after the surgery, I couldn't stand being in it most of the time. It was very uncomfortable to NOT move my arm a little bit...very similar to what I experienced when I first dislocated it. My doc said that it was OK to leave it off as long as I was just sitting at home on my couch doing nothing....and since I did just that for most of last week I had the brace off for several of my waking hours. Now its a little different - since starting PT and with my arm being so sore/tired now, it now feels more comfortable to have it on at times, lol.
Boredom is beginning to set in and I'm starting to feel antsy. The internet is only entertaining for so long lol. They said I could go back to work after one week (desk job) but at the same time I don't see how anyone could be ready after one week. I mean, just yesterday I woke up, ate breakfast, read the news, and was so tired that I went back to bed for another 3 hours lol. There hasn't been a day yet since the surgery where I haven't needed a 2+ hour nap sometime during the day. I'm scheduled to go back to work starting in December (3 weeks post-surgery) but I might go back earlier after the Thanksgiving holiday....we'll see. The thing about work is that there's a gym there. Its been so crappy outside the last few days so there's been no dog walking. Just thinking about how nice a indoor treadmill would be at this point....
I can feel the mental game starting too....whenever I get the least bit frustrated I have to remind myself that a) things are supposed to hurt right now; b) its only been just over a week; c) this is a long-term process and d) I should cut myself some slack. Repeat, repeat, repeat lol.
Headed home for the holiday and while my appetite isn't quite back up to par yet, I'm looking forward to some pumpkin pie
1 X 300 4:30 4:30
3 X 100 1:40 1:30
4 X 50 1:00 :50
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick 4:30
3 X 100 kick 2:10
8 X 25 sprint kick :40
1 X 100 swim
10 X 100
odd: IM on 1:45
even: best stroke(no free) 2:00
4 X 250 free 4:00
150 cruise/100 fast
Swim or pull
WARM DOWN: 4 X 50 easy 1:00
200 free - 200 kick - 200 scull/swim (by 25's) - 200 pull w/buoy only
Main Set (1500)
5 x 100/1:45, odds back (went 1:30-31), evens free (went 1:23-24)
2 x 250/5:00, 100 free/50 kick/100 back - went 4:05, 3:57
1 x 500 free (went 7:20)
Kick Set (500)
10 x 50/1:10 - ave 57 on these
200 easy back & free
Total: 3000 yards
AM only SCY (swim meet)
400 I.M. k/sw/dr/sw
1 @ 1:30 first and last 25 FAST
1 @ 1:20 D1-4
8x50 @ 1:00 kick D1-4, 5-8
8x75 @ 1:15 odd: rolling I.M. even: 50 FAST/25 EZ
8x25 @ :30 V.S.
2x25 dive sprint
100 FR (lead-off split): 52.7
100 BK: 1:03.9
800 assorted warm-down between the two events.
Swam w/ Dave, Dave and Dave. The HSA master's coach was hit by a car on his bike yesterday. Looks like he will be ok but he has a couple broken bones. I miss cycling but events like this make me glad I got into swimming.
600 Warm up
3 x 500 - 7:30 (6:30, 6:10, 5:55)
12 x 50 Kick - 1:00
* 1-6 w/fins SDK down, easy back
* 7-12 kick w/ board, no fins
100 Free timed (1:02)
6 x 50 Free - :50 Descend
300 Timed - 4:30 (3:28)
8 x 25 IM Order - :30 (Descend)
200 IM Timed (2:35)
6 x 100 Pull - 1:30, Descend (1:10, 1:08, 1:06, 1:04, 1:02, 1:02)
4 x 100 backstroke pull - 1:30 Descend (1:28, 1:22, 1:20, 1:15)
200 Cool down
I just could not get into todays workout so I changed my focus set to something I really had to work to make.
500 Free kick w/zoomers every 3rd 25 moderate
16x25@:45 kick 4 each stroke fly and back w/zoomers breast and free w/board
8x50@1:00 as 25 drill/25 build
200 kick w/zoomers lap 2 and 7 15m fast
5x100@1:30 as 50 free/50 back w/paddles held 1:25's this really hurt good
200 free w/good dolphin kick outs to 7+m
100 free EZ
200 free w/snorkle
Total 3000 yards
Coach John was going to go easy on us. WIth this being a short modified week (no practice Wed. or Thurs. it may be interesting. I'm sure tomorrow won't be too bad, but then there is Friday night and Saturday morning to kill us. I'm not looking forward to them too much...but then again, we do have the high school girls back, and they don't really seem to want to work too hard.
600 (25 Free/25 V-Sit Scull/25 Free/25 SDK on back)
12 x 100 SDK w/ short fins on back @ 2:00 Desc. 1-4
1st set of 4 went 1:15-1:102nd set went 1:15-1:083rd set went 1:15-1:03! (1200/1800)
8 x 200 @ LIFO (last in, first out) + :30
just swim these...don't get red in the face or anything... Odds IM (was 2:40-2:45ish)Evens Fly, then Back, then Breast, then Free (all drillwork)(1600/3400)
from the coach...about stuff...mostly keeping people heads in the right spot
10 x 25 @ 1:00
Odds V-Sit Scull, Evens "Doggie Dig" - a Nathan Adrian drill
1 x 100 AFAP Flutter Kick w/ a board
I did a 1:24!! and beat all them youngin's!
4 x 25 @ 1:00
Odds V-Sit Scull, Evens "Doggie Dig"
1 x 50 Free AFAP
did a :27 it was really wavy out there on the return 25 with 5-6 per lane like we were!
2 x 25 @ 1:00
2 x 25 AFAP Free Sprint no breathers @ 1:15
300 EZ swim
Kinda nice to take it easy...wonder what's coming?