Arms felt dead again today, plus I was swimming against the wall. Went to back and paddles early to pick up my pace. Felt better later in the workout and my 100 backs on 1:30 were pretty decent. Felt some straining in my upper arms on free - it wasn't there in back. Maybe I've over swam free (and possibly fly) a little and need to rest and balance my work better. Swam on my own at first since the main group was doing some odd sets. Later I did a few sets with Peter and Dave M. 10x100 Free on 1:40 10x100 Back with paddles on 1:35 200 Kick 3x200 Free w/paddles on 3:00 200 Kick 3x100 Free on 1:30 10x100 on 1:30 Alt. Free/Back with paddles (all at 1:20) 400 Back w/paddles - 5:50 200 Kick 4x50 IM order 5100 yards 103 minutes
Drylands: RC ex leg press, 190 x 3 x 25 super pullover, 50 x 1 x 25, 60 x 2 x 25 total ab machine, 80 x 3 x 20 good mornings, 55 x 3 x 15 russian twists w/plate on incline bench, 3 x 25 captains chair leg raises, 3 x 15 long arm crunches, 3 x 50 ++++++++++++++++++++++++++++ PRP on my elbow yesterday hurt like a mofo. Kept me awake off and on most of the night too. The next time I go in, prolly after the Jan. 20 meet, I will have a slightly different, newer procedure. Next time, they'll draw the blood the day before, break down the platelets, and use only the "good" bits when they re-inject the platelets the following day. Injecting the platelets immediately means some of them will be useless. Hopefully, I'll be able to swim tomorrow. I was thinking of going to the Mason practice with Teen Fort. Couldn't get much else done today because I was being jolly and gifty.
Wednesday 12/12 AM and PM SCY AM swim: 500 (200 4/6/2 turns/50 side kick) 500 pull w/ buoy + strapless paddles + snorkel 3x (25s and 100s were STRK I.M. order by round) 4x25 @ :35 kick 2x100 @ 1:45 50 drill/50 build 2x200 @ 3:00 I.M. 1 AE/1 FAST 100 EZ Total: 3200 PM swim: 500 warm-up I.M. 8x100 1 @ 1:40 k/sw/dr/bld 1 @ 1:30 I.M. D1-4 4x300 @ 3:45 pull w/ buoy + paddles + snorkel 1-2 N.S. 3-4 Descend 2x200 @ 2:20 STRONG 100 EZ Total: 3000
Tuesday 12/11 AM only Crossfit Only had time for a quick workout at Crossfit today: Strength training: Back Squat w/ 45 lb bar only (form work) EMOM (every minute on the minute): 1, 2, 3, 4, ... pull-ups I made it to 12 and stopped because I have a meet this weekend.
This one like last week was tough. When I swam in my former life fly was not my best or worst stroke. Right now I am struggling with going further than 50 fly straight. At the end of this workout the first 25 of my 200 IM was easy, but really struggled after the turn. Both straight breast and the breast on the IM felt strong. I can tell I am not an IM swimmer. Warm up 400 6x50 8x100 kick with fins on 1.30 Main set 10x50 fly/free on 50 5x100 back on 1.30 2x200 breast on 3.30 5x200 IM on 3.00 Warm down 100 easy Total 4000
Updated December 14th, 2012 at 06:31 PM by StewartACarroll
Today it has been exactly one month since my surgery, and this week has thankfully been much better compared to last. After attempting to adjust back to normal life last week, I got a bit overwhelmed and that resulted in a low-grade fever and slight sickness. But luckily it only lasted a day or two and I was able to sleep it off. I attempted to work a full week last week but only ended up working 27 hours…oh well. Since then I think I’ve finally adjusted as my sleeping seems to have returned to normal patterns and my energy level is much improved. I think I’ll actually make it through this week, and will be able to get in a few light cardio sessions at the gym as well. I haven’t had proper cardio exercise in a MONTH now so it’s definitely time to start building back up! Because of last week I didn’t think I’d see much improvement with my range of movement at PT, but I did still manage to make some progress. This week I’m at 145 degrees forward flexation (last week 138) and external rotation is at 35 degrees (last week 30). My PT wants me to ease up a bit on the forward flexation, since now I’m above where I should be (I’m like 10-15 degrees away from a decent streamline position ), but I still need to keep working on the external rotation. This week I get to add bicep and tricep exercises using light weights, and I also get to start weaning myself off the shoulder brace! I can have it off while at home and at work, but I should keep wearing it whilst coming/going and when I’m out and about in public places. Honestly though, I’ve been weaning myself off for a while now already…..shhhhh. But mostly looking forward to not having to sleep in the damn thing. Another milestone is that I can *finally* get my elbow high enough to tie my hair back and get my contact lenses in with ease. Victory!!! ….lol. I’m also starting to get excited because 2 weeks from now I’ll hopefully get clearance from my PT to get back to the pool and start kicking!! I’m hoping Santa will bring me some new fins and socks for Xmas And then I will laugh at my teammates as they are tortured by holiday training while I’m fluttering around like a 6yr old….mwahahha! (Of course, we both will silently acknowledge that we would rather not be in my position….maybe lol).
Updated December 29th, 2012 at 04:54 PM by swimslick
SCY@FGCU Aquatic Center Air temp of 76, pool at 79, 100% water clarity. Cloudy with humidity at 68% Today is... 12/12/2012! Warm up 300 FR *Set 1* 4(100 Scull, 200 FR Swim) Desc 1-4 3(200 Scull, 500 FR Swim) Desc 1-3 *Set 2* 2000 FR/with fins (Slim Fins S) as; 100 kick/100 swim (timed) 1:00:59:59:58:58:59:58:58:58:57 Warm down: 300 EZ FR/BK Swim Comments: I slept well last night, now I only feel moderately tired with some soreness from dryland work. Gradually the dryland program has been increased over the last several weeks to the point of about 75% of the work I was doing last May. I will maintain for now and include some additional recovery rest in preparation for moving up to the next dryland level.Set 1 - Scull drills help me to keep the high elbow position in FR swimming. I timed the 4th 200 FR Swim at 2:11, and 3rd 500 at 5:46.Set 2 - I wanted to swim controlled smooth freestyle with consistent EVF technique and steady rotation. Using the fins, I wanted to be under 1:00 for all the 100 swims. In the first 100 swim I missed a shallow end flip turn, which only occurs in the diving well pool for some reason, but not the LCM pool. There were no breaks in the entire set, as I went from kick to swim continuously just taking a moment to peek at the clock for the time check. Thinking it would only be moderately hard, I was gasping most of the way, particularly the first 25 kick after each strong 100 FR swim.
Updated December 12th, 2012 at 05:20 PM by fdtotten
I took Monday off of swimming because the schedule was pretty crowded and I figured I'd have more time on Tuesday to get in a good workout. It didn't bother me much at the time--missing Monday, I mean--I had not missed a day of swimming in almost two weeks, but yesterday I didn't have as much time as I thought (it's finals week after all and the grading has been piling up) and what I did swim felt very sluggish: 2K at glacial pace. Today, I also ran out of time and had to abbreviate my swim, only 2500 in 47 minutes, but I felt better about the quality of the swimming. Here's what I did: 500 mixed stroke warm-up (fr,br,bk,br,fr) 10 x 50 on 1:00 (25s hard, cruise after the turn; :41-:44) 100 breast (2:00, followed by :45 rest) 1000 in 16:17* 300 fr cool-down in 5:00 *4 x thru: 200 hard/50 EZ (200s in 3:03, 3:03, 3:08, 3:07) [revision, 12/18: re-reading this now and thinking about a similar workout for tomorrow, but notice this is only 2400 SCY in 44:00, I think I'm missing an extra 100 bk in the cool-down... that usually adds another 2.5 minutes to the workout] In addition to the hard 200s, a lactate threshold workout, I was happy to get in a little sprint work with the hard 25s. I paused at the wall to peek at the pace clock at 25 yards for my last two reps in that set and noticed :17. That's just absolutely smoking' for this slow twitch guy. But I think I'm so slow-mo that I really should be doing more of this kind of stuff to improve my pace for those longer distances I like to swim. At the very least it made the faster 200s seem more in control. Later on, maybe tonight if I get a chance, I'll have to write about some of the things I learned from the SCM meet last weekend. I checked my splits for the 1500M and looked at some video Scotty's daughter took of my 200... and there are definitely some things I'd like to do to improve! Last night I was distracted by TCM's screening of "The Good, the Bad, and the Ugly"... what a classic! I'm going to have to get that soundtrack. "Blondie" (Eastwood's character) to Tuco (Eli Wallach): "There a two kinds of people in the world... those with loaded guns, and those who dig."
Updated December 18th, 2012 at 03:36 PM by mcnair
So I started over with training today. I still have some way to go with my knee and getting all the swelling down and strength back. I opted to go light on HIT work and put in a good base building set. Warm Up 400 FR 4 x 50 UW(max distance) SDK w/fins 1:30 2 x 50 EZ 4 x 25 Burst n Cruz 1:15 1 x 50 4 x 25 BR Kick easy/moderate...want to be cautious but still do the motion. 1 x 50 Main 6 x 200 FR 3:30 200 EZ 150 EZ/50 Fast 100 EZ/100 Fast 50 EZ/150 Fast 200 Fast 200 EZ I did these from 3:00 down to 2:45..focus on trying to remain long and smooth with speed that I can maintain. HIT Set- 4 times through 2 x 50 K Moderate 1:30 :30 Moderate/Fast VK 25 Fast (100 Pace) :10R, 75 Smooth. Rest to next top with at least :20R I was doing this on about 5mins per set. Some HIT purists might want more rest which is fine...I felt I was replicating the end of a 100 with this...fatiguing the legs and system then going into as hard 25. The VK really help get the kick together and I felt powerfully connected to the water with my kick on the fast 25, and my 2 x 50's got faster without exerting greater effort. Cool 4 x 50 EZ (snuck in a little BR)
Updated December 12th, 2012 at 12:16 PM by SwimStud
Swam w/ Aundrey, Roger, Dave, Dave, Dave and Ray. Feeling worn down after two fairly big workouts. Had to gut my way through this one. First set was a somewhat poor effort but I picked up some on the kick sets. SCY 700 Warm up 100 IM - 1:40, 75 IM - 1:40 (Fly/bk/br) 100 IM - 1:35, 75 IM - 1:35 (Fly/bk/br) 100 IM - 1:30, 75 IM - 1:30 (Fly/bk/br) 100 IM - 1:25, 75 IM - 1:25 (Fly/bk/br) 100 IM - 1:20, 75 IM - 1:20 (Fly/bk/br) <- failed... drop 25 75 IM - 1:15, 50 stroke - 1:15 75 IM - 1:10, 50 stroke - 1:10 75 IM - 1:05, 50 stroke - 1:05 75 IM - 1:00, 50 stroke - 1:00 <-took a small break to get back on the right interval 75 IM - :55, 50 stroke - :55 <- failed... drop 25 50 bk - :50, 25 stroke - :50 50 br - :45, 25 stroke - :45 50 fly - :40, 25 stroke - :40 50 fly - :35, 25 stroke - :35 50 fly - :30, 25 stroke - :30 <- failed... drop 25 25 fly - :25, rest :25 25 fly - :20, rest :20 25 free - :15, rest :15 25 free - :10, rest :10 <- failed... the end 25 easy 50 fly - :50, 50 kick fly - :50 50 bk - :50, 50 kick bk - :50 50 br - :50, 50 kick br - :50 50 fr - :50, 50 kick fr - :50 4 x 50 kick - :50 IM Order 50 Easy 4 x 100 - 1:30 50 stroke/50 kick, IM Order This quickly turned into a 400 IM done as 50 stroke/50 kick. Made 6:05. 5 x 100 bk pull - 1:30, descend (1:28->1:20) 5 x 100 free pull - 1:30, descend (1:13->1:00) 400 IM (50 stroke/50 kick) timed - 6:03 200 Cool down (5350 Total)
Today I decided to kick but with no fins at all. My focus for the day was legs and kicking. 500 free 200 breast kick 200 free kick 100 breast kick 100 free kick 50 breast kick 50 free kick 8x25@:05RI torque drill 8x25@:05RI breast pull w/paddles and flutter kick 200 free w/paddles maintain a 6 beat kick 200 free w/paddle on right hand 4 kicks on the paddle hand 200 free w/paddle on left hand 4 kicks on the paddle hand 300 free maintain a 6 beat kick total 2500 yards
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