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  1. Tuesday 11/27/12

    Tuesday 11/27

    PM only SCY

    300 swim
    5x100 @ 1:50 25 scull/25 kick/50 swim

    5x100 @ 1:50 kick FR w/ board D1-5
    6x50 @ 1:00 odd: 25 drill/25 swim, even: build
    5x100 @ 1:40 kick BR no board D1-5
    6x50 @ 1:00 4 V.S./2 FAST

    8x50 @ :40 DPS
    4x50 @ :50 4/6/8/10 strokes FAST
    8x25 @ :30 4 drill/4 FAST

    100 EZ

    3x
    w/ fins:
    100 @ 2:00 FAST
    100 @ 2:00 EZ
    4x25 @ :40 under H2O kick FAST
    w/o fins:
    100 @ 2:00 EZ
    2x50 @ 1:00 FAST
    100 @ 2:00 EZ

    Total: 5100
    Categories
    Swim Workouts
  2. Tuesday, Nov. 27 - Straight Thru Hour of Power

    The main group did a short warmup and started an hour of power as I got there. So, instead of trying to pick up where they were, I just swam a straight 4000 yards. Hadn't done that in in the last 18 months.

    Afterwards I did some IM and did my first ever 200 yard IM.

    Could have swam longer; but, that was a good workout and Peter and I started talking.

    4000 Free (57:55)
    300 Kick
    100 Free
    8x50 IM order
    200 IM (3:20)

    5000 yards
    85 minutes
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  3. Tuesday, Nov. 27

    by , November 27th, 2012 at 08:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 50 fly drills
    50 EZ
    20 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    5 x (25 EZ speed fly + 25 EZ) @ 1:15

    4 x 50 burst + cruise @ 1:30
    50 EZ
    4 x 50 burst + cruise @ 1:30
    100 EZ

    1 x 25 AFAP shooter, no fins, 12 mid
    175 EZ

    Total: 2500


    +++++++++++++++++++++++++++

    I went back and looked at the tapers I wrote for Greensboro and what I did before NE Champs last year. I did way too much race pace work yesterday! So I had to slack off today. But I'm not sure I slacked off enough. I will slack off more tomorrow. And my taper will be helped along by the fact that I'm heading to SC for youth XC Nationals on Friday am, so will be out of the water on Friday and Saturday.

    I see psych sheets for the SPMS meet are up: http://www.swimphone.com/mobile/meet....cfm?smid=4157

    NE Champs has finally passed the 300 swimmer mark.
    Categories
    Swim Workouts
  4. Post-Op Appointment

    by , November 27th, 2012 at 05:55 PM (slick's shoulder surgery blog)
    Had my post-op appointment yesterday and things are moving along as they should. I got my stitches taken out - its amazing how little external damage there is from the surgery. The 3 incisions are so small and the wounds are healing fast....by the time they are fully healed they will be barely detectable! Gotta love medical advances. Anyway, my surgeon asked how things were going and I told her overall things were well except for my night time troubles, which are totally normal. She showed me some before/after photos of my shoulder joint that were taken with the arthroscopic camera and walked me through the procedure steps, which was totally gross yet totally fascinating at the same time. Then she pointed out all the parts of my shoulder that are showing signs of arthritis which are not related to my initial injury. I said that I thought that most people start disintegrating after age 25 anyway, but then she said that this arthritis was a little more advanced for my age. So thanks for that, swimming! lol. I then scheduled a 3 month post-op appointment and was out the door.

    So the last week has been fairly tolerable. I went out of town for the holiday, and my shoulder didn't like the 3+ hour car ride all that much. I was also sleeping in a different bed for a few nights and holidays in general are a bit stressful, but I survived. I have good days and bad days....some days doing my PT exercises are super easy and other days they are a struggle. Night times are getting better....I think I finally built the perfect pillow ramp a few days ago so things are a bit more comfortable. Last night was the first night that I didn't take any pain meds before bed, and while I woke up several times during the night it wasn't because of any pain. Progress!

    I've been noticing other signs of progress too....like last week I was able to hold my coffee cup in my left hand, and this week I can easily carry my dinner plate, stuff like that I can totally feel my muscles starting to re-activate (hence all the twitching) and my strength and flexibility are definitely improving. Though I'm supposed to keep my arm immobile most of the time, getting all the little/daily things done is becoming much easier. I actually can't wait to start increasing my range of motion, cause things like putting my hair back and getting my contact lenses in are still challenging.

    I'm also starting to crave those cardio endorphins again, so I know that I'm on the mend. When I think about exercising, my brain seems to automatically calculate how long its been since I've been in the pool. Today it has been 16 days.....which means that I am 16 days closer to getting back in

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  5. Quick afternoon workout

    I enjoyed another nice solo swim at the Y today. I swam in the early afternoon and had a lane to myself for all be the first 800 or so of the following:

    1000 scy warmup (400s, 200k, 200p, 200d/s)

    Freestyle set
    100 @ 1:40, 50 @ :50
    100 @ 1:40, 50 @ :45
    100 @ 1:40, 50 @ :40
    100 @ 1:40, 50 @ :35
    100 @ 1:35, 50 @ :40
    100 @ 1:30, 50 @ :45
    100 @ 1:25, 50 @ :50
    100 @ 1:20, 50 @ :55
    100 @ 1:15, 50 @ 1:00
    100 @ 1:10, 50 @ 1:05 [missed on this 100ódid a 1:10+]

    700 easy warmdown + play

    I enjoyed this setóit started out very gently, and by the time it got hard there was too much to do figuring out the sendoffs to fret about anything else. But it seemed a little shortóI might double the 50s next time I do it, or palindrome it if Iím feeling bold.

    Iím feeling a little unsettled with my swimming these daysóI vacillate between feeling happy to just be going to the pool and swimming for the fun of it and feeling dissatisfied because I donít have something concrete to train for. In the short term, I need to decide whether I want to swim the Asphalt Green meet on December 9th. And in the long term, I need to start thinking about what things I want to do next spring and summer, and what I need to make them happen. Lots of possibilities out there--the difficulty will be choosing among them!
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  6. Resting a little

    We have our SCM state meet this weekend. Nothing too intense today.

    300 swim
    4 x 150 @ 2:45 (k,dr,swim by 50) IM order
    6 x 50 @ 55 breathe 5/7/9 repeat

    3 x thru
    150 build @ 2:45
    100 fast @ 1:50
    Went RDs 1&3 back and RD2 breast

    50 EZ

    500 pull (25 sprint, 75 cruise)

    4 x thru
    100 build @ 1:50
    50 fast @ 1:00
    Went odds back and evens breast

    50 EZ

    About 20 mins. of turns and starts

    Hot tub and shower
    3150

    I feel alright but am now wishing I had some more pool time logged in . I have signed up for the same events as last year and am looking forward to comparing fitness level or lack there of. Self inflicted rough schedule.

    Fri night
    1500 The will be just a "swim". Some of you distance swimmers may find this as disrepectful to the event and some sprinters may find it ludicrous. I call it warm up for the rest of the weekend.

    Sat
    100 IM, 50 Br, 100 Ba, 200 Br, 400 IM

    Sun
    200 IM, 100 Br, 200 Bk, 400

    Only 91 entries. I love Columbia and the pool but have never had a stellar meet there. If I am still alive after the 4IM we have our annual LMSC meeting that I need to run. Tough for me to get pumped for a 4IM late in the afternoon.
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  7. Sarasota Y Sharks Masters 5:30 AM Workout -11/28/20122

    by , November 27th, 2012 at 11:32 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:00
    1 X 200 kick 4:30
    3 X 100 1:40
    2 X 100 kick 2:15
    4 X 50 :50
    4 X 50 kick 1:10

    4 X (3 X 100 1:45 #3 on 2:30
    Choice. Third 100 of each round is fast.

    4 X 50-1 of each stroke- 1:00
    1 X 100 2:30
    Three rounds. round 1 100 is fly, 2 back, 3 breast.

    5 X 250 broken 4:00
    Broken :10 @ 200/ last 50 is fast.

    WARM DOWN: 4 X 50 easy 1:00

    5050Y
    Categories
    Swim Workouts
  8. 11.27.12 - Tuesday workout

    by , November 27th, 2012 at 09:16 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Ray and Keith. Did a power hour format. Swam OK today but could have gone a bit faster. One day, I'm going to suck it up and just swim the whole thing IM.

    SCY

    200 Warm up

    400 IM / 400 Free - 6:00
    300 IM / 300 Free - 4:30
    200 IM / 200 Free - 3:00
    100 IM / 100 Free - 1:30
    100 Free / 125 Pull - 1:30
    200 Free / 250 Pull - 3:00
    300 Free / 375 Pull - 4:30
    400 Free / 500 Pull - 6:00
    100 Easy

    8 x 50 Kick - 1:00 SDK w/fins down, easy back
    8 x 50 Kick - 1:00 IM Order

    200 Cool down

    (5550 Total)

    Updated November 27th, 2012 at 11:58 AM by pmccoy

    Categories
    Swim Workouts
  9. Monday 11/26/12

    Monday 11/26

    PM only SCY

    600 swim 150swim/50 side kick
    400 pull w/ buoy only

    2x
    4x75 @ 1:10 w/ strapless paddles focusing on catch
    3x100 @ 1:30 drill
    4x150 @ 1:150
    RD1: hold RED HR (held 1:34s)
    RD2: D1-2, 3-4 (2 and 4 went 1:33, 1:31)

    100 EZ

    2x
    150 @ 2:00 FAST (1:30, 1:31)
    300 @ 3:30 aerobic
    150 @ 2:30 FAST (1:31, 1:33)

    300 EZ

    Total: 5000

    The last set was 6x as written, but the water temp was almost 85 last night and was causing me to struggle by the end of two rounds. I also had a visitation I wanted to make it to so I called it after round 2.
    Categories
    Swim Workouts
  10. Oh the back pain

    by , November 27th, 2012 at 08:01 AM (Mixing it up this year)
    I need a massage BADLY! I guess I will have to call and schedule myself for a good deep tissue massage.

    I think my weight lifting leg routine might be agrevating my lower back. I'll get over it.

    500 choice

    3 x (3 x 50)
    1 = 25 scull + 25 torque drill @ 1:15
    2 = 50 tempo kick @ 1:30
    3 = 50 swim, descend to 200 pace @ 1:00
    50 EZ

    Main Sets:

    3 x (4 x 25 variables) @ :30
    -- 1 free, 1 fly, 1 kick
    1 = easy-fast
    2 = fast-easy
    3 = fast
    4 = easy
    50 EZ

    10 x 25 shooters @:45
    odds = fast @ 100 pace
    evens = EZ
    100 EZ

    200 kick my back really locked up on me so much that I changed the workout to adapt

    3x200@3:00 free w/paddles & bouy descend went 2:57, 2:50, 2:43

    200 Free EZ

    total 2700 yards
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  11. Mon, Nov. 26, 2012 7:00-9:00pm

    by , November 27th, 2012 at 12:57 AM (Fast Food Makes for Fast Swimming!)
    Tonight I was able to swim with a fellow masters swimmer who is semi-converted to age group swimmer. Jennifer's only on the team "part time", and paying a reduced rate, but can only swim 2-3 times a week for that as well...usually she swims in the mornings so I don't see her. She's 39, and hangs out at the back end of our lane, but keeps up just fine.
    Today was a very very crowded day. Our 3 lanes had 6, 7, and 9 people in them. I luckily was in the lane with 6, but it was still hell. We at least made use of the deep tank for a portion of the workout on our "circuit" set.


    Warmup:

    600 (25 Free/25 V-Sit Scull)

    9 x 50 Kick w/ board @ 1:10 Desc. 1-3

    10 x 75 Free Pull @ 1:15 (held :47-:48s)
    (1800/1800)

    Kick Set:

    10 x 100 Kick w/ short fins (did SDK on back) @ 1:25 - doing much better on these
    (1000/2800)

    Main Set: (circuits) 1:00 rest between stations to transfer

    My group started in the deep tank at station #1
    10 x sprint bursts the width of deep tank (12.5 yards) @ 1:00
    --pushoff, breakout and sprint (minimal streamlines)

    #2
    SAME AS #1 (there were 2 stations in the deep tank, we just got "lucky" to start at the beginning)
    10 x sprint bursts @ 1:00
    (250 yards in 20 minutes / 3050)

    #3
    Freestyle
    5 x 100 @ 2:00 best average
    (went 1:00, 1:02, 1:02, 1:01, 1:00) tiring

    #4
    Strong Stroke
    5 x 100 @ 2:00 best average - did Fly (when doing Fly, we may alt. Fly/Free by 100s)
    (went 1:07, 1:04, 1:08, 1:05, 1:09)

    #5
    Weak Stroke
    5 x 100 @ 2:00 best average - did Back
    (started 1:15ish, then brought them down to finish 1:11s on the final 2)
    (1500/4550)

    250 EZ

    ------------------------
    4800 Yards


    USAS meet coming up this weekend here at our home pool. It'll be very very crowded in there, and I'm swimming just about everything, but not the 100 Free or 1000 Free (no 1650 offered either). I'm also doing backstroke on the A medley relay. The relays are co-ed mixed relays as well, so that will be fun. We happen to have the Washington State H.S. Girls State Champ in the 100 Free/runner up in the 50 Free on our relay team, so that is always nice.