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  1. Friday 9/21/12

    Friday 9/21 (Friday Fly Day)

    PM only SCY

    Been sick all week so this was my first day back in the water, and it was rough. I jumped into the club workout in media res.

    3x200 @ 3:00 IM (I did FR to warm up on both rounds), #1 drill, #2 DPS, #3 build each 50
    4x75 @ 1:15 25 kick FAST/50 drill
    4x25 @ :30 25 under H2O/25 FAST

    300 @ 5:00 kick w/ fins FAST FL on back
    4x50 @ 1:00 FR drill
    12x25 @ :25 FAST (RD1: 1 FL/1 FR, RD2: 2 FL/1 FR)

    200 EZ

    Total: 3800

    A large portion of this workout was fly, but I did most of it freestyle to try and get my feel for the water back.
    Swim Workouts
  2. Back in my element

    by , September 21st, 2012 at 07:59 PM (slick's shoulder surgery blog)
    During the summer of 2011, I seriously started toying with the idea of joining a Master’s program. Earlier in the year, I increased my gym visits and upped my weekly swims to ~3,500 yards. I ended up losing 20lbs and was feeling great! I had a subluxation event earlier in the year, but at that point it had become ‘no big deal’, and I wasn’t going to let it get me down.

    I had thought about joining Masters in the past, but all the local teams had crappy practice times at either the butt-crack of dawn (no way Jose) or during the lunch hour (a no-go for this 9-5er). Plus, many of the city area teams were quite small and often just swam as a group with no coach on deck, and I knew that wouldn’t be very motivating for me. I was very much looking for a team atmosphere and a coach that would tell me what to do, lol. The team that had an on-deck coach and a reasonable evening practice schedule was a 20+ minute drive out to the suburbs, and to me that seemed like such a huge time commitment given that my work commute was also 20+ minutes in the opposite direction.

    However, I was about to turn 30 and I got that feeling of having to do something ‘crazy’ again. I sure as hell wasn’t going to pick up the old skateboard, so I took the plunge and showed up for my first Master’s practice at the beginning of August 2011.

    When I got there, I was caught off guard because a) the pool was outdoors; and b) it was set up for long course meters! I hadn’t swam long course in like, 15 years! The coach asked me about my background and how often I was currently swimming. I told him about my shoulder injury, and he told me to not over-do it and to adjust the sets if needed. Then he assigned me to Lane 4, right in the middle. I found myself in a lane with people much older than myself, and I thought, “Well then, here we go!”

    I don’t know if it because I was younger or if it was because I wear swedish goggles (maybe both lol), but the people in my lane pretty much made me lead. I hadn’t had a real team practice or swam long course meters in forever and they wanted me to lead!? First, I remember thinking that the pool seemed never-ending, and second I was having a hard time with the digital clocks because I was so used to having the visual of a hand-clock. I wasn’t getting much rest so I really had to think hard to calculate those send-offs correctly lol. So that practice was a real physical AND mental challenge for me, but I made it. All 4200 meters of it. I think I got home and took a three hour nap…and when I awoke, I must have inhaled at least 2,500 calories.

    The next day, as tired as I felt, I got up and went to the 9am practice. Two weeks later, I found myself completely hooked, back in my element, going 3-4 days per week and loving every minute of it.

    Updated September 22nd, 2012 at 12:02 PM by swimslick

  3. Friday, Sept 21 - End of a Tough Week

    Gave blood Monday afternoon and it zonked me. I could hardly stay awake through dinner. So I went to sleep right after eating. Then, since I didn't spend anytime with my girls Monday night, I stayed home Tuesday morning to see them and walk them to school. Then I was out of town Tuesady night and Wednesday morning, so didn't swim Wednesday either. Made it to small group Thursday and back to the pool today. Work is really busy and stressful and we are in the middle of replacing all of the flooring in our house. One bright spot this week is that Dad seems to have turned a corner and started to slowly get better. All that adds up to a lot of stress, a lack of sleep, and a whooped David. I was present at the pool, but that was about it.

    Swam with Dave B, Dave M, Peter, and Ray. Really shortened my workout hoping to be better tomorrow.

    3x300 Free on 4:30
    100 Back
    8x150 Swim/Kick/Swim on 2:30 (alternated Free/Back)
    200 Free
    8x75 Free on 1:15
    8x50 on :50 Back w/paddles
    100 Back
    100 Free

    3600 yards
    80 minutes

    The weekend doesn't look much better. Swim at 5:00. Men's breakfast at 7:30. Then start putting in flooring the rest of the weekend. My wife has suggested skipping swimming and just start on the floors - fortunately she will still be asleep when I leave.
  4. Why can't you just stay in your socket?!

    by , September 21st, 2012 at 05:51 PM (slick's shoulder surgery blog)
    My first instability event occurred exactly one year later, in June of 2009. I was at my work gym using the weight machines, doing my usual routine, when I reached up to begin a wide lateral pull-down set at 50lbs. As soon as I started the pull, I felt a rip, crunch, and a pop in my shoulder. I immediately let go of the bar and thought to myself “what the hell was that?!” As soon as I asked myself that I knew what had happened. I was a bit shaken, but there wasn’t a lot of pain. When I got home I told my husband that I thought I had re-dislocated my shoulder.

    The next day, my shoulder was pretty sore. The weakness, coldness, and pins and needles all came back. It was only at this point that I went on the internet and started researching shoulder instability. I learned that my shoulder had ‘subluxed’ (i.e., partially dislocated) and then reduced on its own. I also learned that this was fairly common for people who had experienced a traumatic dislocation previously. So I didn’t really feel the need to go in and see the doctor, as I felt like there wasn’t much to be done besides ibuprofen, rest, and to start up those tubing exercises again.

    But of course, the following weekend I was at my pool, testing my shoulder out, lol. It felt much like after I had dislocated it the previous year, so I just took it easy. Again, not a lot of significant pain, just the soreness and nerve issues.

    I won’t go into deal about all my subluxation events, but here’s a brief description. From June 2009 to June 2011, I think I experienced almost a dozen subluxations, occurring when:

    -Putting on a shirt
    -Reaching out to close my car door
    -Reaching back to grab my seat belt
    -Reaching out to stretch (You know, that big yawn/back arched/arms in the air stretch you do when you sit up in bed in the morning? This one happened a few times before I finally learned to only do this with my right arm in the air, lol.)
    -Reaching up to change a light bulb, and then sneezing
    -Leaning down to tie my shoe, and then pulling ‘too hard’ with the final tug of the laces

    As you can see, every day activities could cause a rip/crunch/pop/subluxation situation for me. Eventually I learned to just try and keep my elbow close to my body. But, I just carried on. Over these years I continued to swim ~2500 yards, once a week. I knew that swimming itself wasn’t causing these events, so I just took it easy in the pool whenever I needed to. Every once in a while, I’d swim a 50 or 100 of backstroke to check on “the click” to see if it still existed (yep), and pretty much just lived with it.

    Tags: injuries
  5. Friday, Sept. 21

    by , September 21st, 2012 at 04:50 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    10 x 25 DPK shooters w/fins @ :40
    50 EZ
    8 x 25 burst + cruise @ 1:00
    50 EZ

    Main Set:

    3 x through w/fins:

    25 AFAP kick + 75 EZ
    50 AFAP swim, broken @ 25 for :10 + 150 EZ
    50 AFAP + 150 EZ

    Round 1: flutter kick w/board (11 flat), 50 fly/back (22 flat), 50 fly (23 low)
    Round 2: back shooter (9 low), 50 fly/back (21 high), 50 breast (28 flat)
    Round 3: belly shooter (9 high), 50 fly/back (21 high), 50 back shooter (20 high)

    4 x (25 barge kick w/board + 25 EZ kick) @ 1:30
    50 EZ

    Total: 2900


    Felt sore and tired during warm up, though times today were solid. In retrospect, I should have designated this as a recovery week and skipped drylands. This was 5 weeks in a row of drylands, and I usually only go 3-4 before taking a week off. So I'll just do swim + yoga next week, then gear up drylands for another 3 weeks, then take a week off before the Sprint Classic on Oct. 28. I guess I need to pay more attention to my FLOG!

    Got a deep tissue massage today. Should've booked it for longer. Oh well. My forearms were apparently a mess.
    Swim Workouts
  6. Friday, Sept. 21, 2012 10:30-11:30am in Oregon

    by , September 21st, 2012 at 04:48 PM (Fast Food Makes for Fast Swimming!)
    Yep, that's right. I'm pulling a PWB and practicing at a different location today. I ended up having to come down to Oregon City, OR today to pick up certified copies of my divorce paperwork from my first marriage that ended in 2004 (for my daughter's passport). It was a big enough hassle that I got 5 copies of it today, so I won't have to return in the future.

    Well, I was only 10 miles away from the town where I lived in, and coached with the swim team for 4 years in Canby, OR. I dropped in there and surprised the guys at the pool too. We had a good talk about the fires in Wenatchee, and life in general. Then I got into the pool with a "don't worry about it" fee...always the best!

    Pool was 85 degrees, but it actually felt pretty good. The pool is mostly used by seniors in the area, beside the swim team in the afternoon, but they have to keep the majority of the people happy.


    I did a workout similar to my age group team workouts, yet different to my liking.


    5 x 100 Free @ 1:30 (1:08s felt easy)
    12 x 25 w/ fins @ :30
    • Odds SDK on back 1/2way underwater
    • Evens Fly, Back, Free, Fly, Back, Free (ALL FAST)
    200 Free Pull

    Kick Set: no rest between, just stayed on interval

    4 x 100 Kick w/ board @ 1:55 (went 1:37-1:42s)
    4 x 75 SDKick on back w/ fins @ 1:15 (went :55s)
    4 x 50 Kick w/ board @ :50 (went :46s)
    4 x 25 SDKick on back w/ fins @ :20 (went :15-:16s) These were "fun".

    Main Set:

    1 x 100 Free Pull @ 1:30 (went 1:08)
    2 x 50 Free Fast @ 1:00 (:31s)
    1 x 200 Free Pull @ 2:30 (went 2:11)
    2 x 50 Free Fast @ 1:00 (:31s)
    1 x 300 Free Pull @ 3:30 (went 3:15) (1:05avg)
    2 x 50 Free Fast @ 1:00 (:32s)
    1 x 400 Free Pull @ 4:30 (went 4:22)
    2 x 50 Free Semi-Fast @ 1:00 (:33s)

    100 EZEZ

    3500 Yards

    Nathan and David were surprised at my performance during this swim. They do believe I'll be under 5:00 in the 500 this year.

    I also found out that my normal swim practice back in Wenatchee is cancelled again tonight due to the smoke in the pool area. I guess no need to rush home to 'double it up'.

    Now I can just visit the grandparents for a while before my 5+ hour return trip home.
  7. Friday September 21st - AM Swim

    At home with Susan.

    Warm-up (1000)
    1 x 200 easy free
    4 x 50 drill
    4 x 100 @ 1:45, gentle descend free, just focus on warming up the body
    4 x 50 @ :50 build each to fast

    Set I (1200 set / 2200 total)
    6 x 25 @ :40 underwater SDK w/monofin
    6 x 100 @ 1:30 dolphin kick with fins, even on front, odd on back
    6 x 50 @ :45 back kick with fins
    6 x 25 @ :40 underwater SDK w/fins

    Set II (1200 set / 3600 total)
    3 x
    * 4 x 50 @ 1:00 free, odd focus on technique, evens fast - went :30 .. :32
    * 4 x 50 @ 1:10 choice, odd focus on technique, even fast - went back (:37, :37), breast (:37, :39), back (:35, :37) by round

    Set III (600 set / 4000 total)
    2 x 200 pull @ 2:40, 2:50
    2 x 100 pull @ 1:20, 1:25

    ** 4000**

    I felt slow and sore for the first part of this workout, but I eventually warmed up enough to do fairly well in the main set.
    Swim Workouts
  8. Fast Fri Sep 21st, 2012

    by , September 21st, 2012 at 03:07 PM (Ande's Swimming Blog)
    Fast Fri Sep 21st, 2012

    Whitney coached
    Mabel Davis pool was 77, several swimmers wore wet suits, I love cool pools

    6:00 - 7:30
    swam with Jim, Korey, & Keith
    beside Chris, tyler, Jeff, & [ame=""]U.S. Masters Swimming Discussion Forums[/ame]

    Warm up
    did 900 to 100

    Main Set

    6 rounds of:
    100 free fast 100 free easy (on 5:00)
    100 choice fast 100 easy (on 5:00)
    did all from a push except for my last one
    did all FR except for last 2 fast choice 100's which were kick 1:24 & 1:20
    started out FR held 1:09, 10 & 11, 1:07 on last

    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships

    2013 South Central SCY Zone Championships
    Return to UT in early April, 2013
    The 1st time since 1999!
    Tentative dates: Fri Apr 5 - Sun Apr 7
    it wont be
    April 19 - 21 UT Swim Center Events Schedule say there's the TXLA Long Course Kick Off
    26, 27, 28 is too close to nats so it's likely to be 5, 6, 7 or 12, 13, 14
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -09/22/20122

    by , September 21st, 2012 at 02:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 250 4:00
    2 X 200 3:15
    3 X 100 1:30
    4 X 50 descend 1:00

    1 X 200 kick 4:30
    8 X 50 kick 1:00
    1 X 100 swim

    1 X 150 2:15
    1 X 75 fast 1:45
    Four rounds, freestyle. Swim or pull.

    2 X 50 build to fast 1:15
    1 X 100 fast 2:00
    2 X 50 sprint 1:15 #2 on 2:15
    Four rounds, choice.

    8 X 50 1:15
    25 underwater(fins optional)/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  10. 09.21.12 - Friday workout

    by , September 21st, 2012 at 01:20 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Leah and Ray. Just got back from donating platelets so here's my fuzzy recollection of what we did today.


    600 Warm up

    5 x 300 - 4:30 (Odds IM, Evens Free)
    100 Easy

    8 x 150 - 2:30 (50 Kick sandwiched inside a 100 IM)
    100 Easy

    8 x 75 - 1:15
    * 1-4 Convert fly to back
    * 5-8 Convert back to breast

    8 x 50 Pull - :50 2 Easy/2 Hard
    Made :27-:28 on the hard

    200 Cool down

    (4700 Total)
    Swim Workouts
  11. PT (or lack thereof), Round 1

    by , September 21st, 2012 at 12:36 PM (slick's shoulder surgery blog)
    I saw the Ortho doc a few days after my shoulder dislocation in June 2008, and he pretty much just told me to keep the sling on for a few weeks, referred me to physical therapy, and gave me clearance to go back to work. I actually don’t remember much from that appointment at all. Now that I look back on it, things should have went down very differently. I should have been asking LOTS of questions….but back then swimming was only a peripheral part of my life, so I didn’t really think of it.

    So, I went back to work a few days later. I work a desk job so nothing traumatic or anything. I do remember that it was hard for me to keep my arm in that damned sling….it actually hurt to NOT move it! It felt much better to change positions and move it around occasionally. If anything my shoulder felt less pain if I kept my arm down at my side. After a week and a half I pretty much abandoned the thing.

    Sleeping was difficult. I’m a side sleeper, so not being able to sleep on my left side made for some restless nights. To this day I still can’t fully sleep on my left side, and I will feel some pain if I sleep on that side for too long.

    My first visit to the physical therapist was short and sweet. It was about two weeks after I saw the Ortho doc, and I was feeling OK. He tested my range of motion which was just fine. Of course my shoulder was still very weak, and I still had some numbness, the “cold” feeling, and occasional pins and needles shooting down my arm, but nothing was overly painful. Overall, he seemed quite impressed with my strength and flexibility for having dislocated only a couple weeks prior. “You’re young, you’ll be fine,” he said. He gave me some tubing and a series of exercises to do - all of which were familiar to me since we did them all the time back in my age group days. I asked him when I could swim again, and he said to give it at least six weeks and to ease back in slowly. And that’s the last I saw of him. Again, looking back, I should have been way more involved in my treatment and rehab process. But at the time I had no idea what this injury would mean to me in the future.

    Six weeks later I was back at my local pool. I had just watched Phelps go 8 for 8 in Bejing and I was rearing to get back ASAP! I had only been swimming 2000-2500 yard workouts once per week before my injury, so I just started back with a bit less yardage. I don’t remember any overwhelming pain – just a lot of soreness/weakness and my stroke feeling weird because of it. It was a little painful to breathe on my usual right side, so I just switched to the left. Everything seemed OK otherwise, until I attempted some backstroke and first experienced “the click”. Whoa! Never felt that before. My shoulder clicked with every stroke (right before the hand entry), so I just avoided backstroke from then on. I wasn’t really painful per se, but I knew it probably wasn’t good.

    Updated September 21st, 2012 at 12:54 PM by swimslick

  12. Friday, 9/21/12

    by , September 21st, 2012 at 12:09 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Did this workout a year ago.

    Warm up (700)
    300 free
    400 --> Alternate: 25 kick - 25 Drill - 25 Scull - 25 Swim

    Swim Sets
    4 x 100 Free/1:40 build each
    - times were 1:20± on these

    10 x 50/1:00 Every 3rd FAST
    - did this set all back, fast ones 37±, the rest were around 45

    8 x 50/1:15 - 12.5 smooth then accelerate into the Wall, Tight, Fast Turn, tight streamline with fast, narrow SDK and explosive breakout and burst to mid pool, then smooth to finish.
    - did 1-4 free, 5-6 fly, 7-8 back.

    4 x 50/1:00 Pace
    - free, at 38±

    1 x 400 IM Kick

    1 x 400 pull, free w/buoy and snorkel

    Total: 3000 yards
  13. Thursday, 9/20/12

    by , September 21st, 2012 at 11:52 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Recovery day today. Am pretty sore since I resumed strenght training after a 2 month lay off.
    Took this from Leslie's HIT week 36.

    200 swim
    200 IM drill
    100 kick
    4 x 25 scull
    8 x 25 shooters w/fins @ :45

    Main Sets:
    4 x 50 free drill @ :30 RI
    4 x 25 human drill @ :20 RI
    4 x 25 free DPS @ :20 RI
    4 x 25 1 breath free @ :30 RI
    50 EZ

    4 x 25 breast drill @ :30 RI
    4 x 25 breast DPS @ :20 RI
    4 x 25 breast kick @ :30 RI
    1 x 100 IM kick
    50 EZ

    4 x 50 back drill @ 30 RI
    4 x 25 back DPS @ :20 RI
    4 x 25 back swim strong @ :45

    100 EZ

    Total: 2300 meters
  14. Diving!

    Last night I attended my first diving practice. Not diving as in racing starts, but springboard diving!

    The team I swim for—Team New York Aquatics—added a diving team in January of 2011. Last March the local meet we held included a diving competition. I stuck around and watched. I saw not only former collegiate divers doing spectacular things, but also some of my lanemates who were relative beginners doing credible dives. I was smitten, and decided that I had to try it out.

    Over the spring and summer I stayed pretty busy swimming but kept the diving in mind. So last week when I got a team email about a diving boot camp for anyone interested in trying out the sport, I signed up right away. I spent last Sunday afternoon learning some basics, and then ventured out to Queens last night for my first session on the boards.

    And I loved it! Our coach is really great, and really focused on doing the basics right and progressing slowly, so the beginners group (there are five of us) just worked on jumping off the board correctly and doing some forward line-ups (basically getting your body aligned, bending over at the waist, then falling off the board in a diving position. We did these skills off both the 1m and 3m boards. The latter was a little scary at first, but having keys to focus on for each skill was helpful.

    And for the record, that jumping off the board thing—it’s a little harder than it looks! The technique is a little different than jumping on land—you want to use your legs to push the board down as powerfully as possible, then get yourself into a straight, stiff line by the time the board reaches its lowest point so that it can vault you up into the air as high as possible when it rebounds. That means straightening out the spine, which is designed with curves to absorb shocks—a good thing in real life, a bad thing if you want to fly as high as possible off a springboard (or glide as far and fast as possible after flipturns)., A lot of our dryland work last night focused on getting that straight spine.

    I have absolutely no background in diving. I did take a trampoline class in college, and loved that, so the idea of eventually being able to do flips in the air again appeals to me. I plan to try this diving stuff over the next few weeks or months and decide if it’s a keeper as an activity. Some questions I have: Can I do this without too much risk of an injury that will affect my swim training (I’m especially worried about my wrists and elbows—they’ve already proven somewhat delicate)? Will I be too scared once we progress to more complex skills? Is taking up springboard diving in one’s mid-40s completely insane? And if it is, do I care?

    Answers to all these will come soon enough. For now, I’m having fun learning some new skills in a new sport!
  15. Friday, 09/21/12

    by , September 21st, 2012 at 09:04 AM (Workout Swimmer)
    Got in the lane beside Sela today - wise choice as the workout went by.

    500 back/free
    500 Pull
    5 x 100 fly/free/breast/free on 1:30
    12 x 100 on 1:20
    100 easy
    10 x 50 kick on 1:00
    8 x 25 4 cycle speedplay on :30
    100 easy
    3 x 200, free/pull/breast
    500 P neg split
    100 breast easy
    2 x 50 fly/free
    100 easy
    Total: 5000

    It is still so hard for me to do 1:20's over and over and over again. I long for the day when they feel like 1:30's do now. Working fairly hard (80%?) I come in around 1:12/13 consistently. I want that to be coming in at 08/09 consistently. BUT, I can feel myself getting stronger!!
    Swam beside Sela today, and also one wave behind (so I left 5 sec behind her) - and easily caught up and passed her on each of the 12 x 100. I'm hoping if I do this enough that she will soon relinquish the lead position to me if we are forced into the same lane. Especially since my actual goal is to be able to do 100's on the 1:15 with the "ease" that I do 1:20's now. Then I'll bet my 500 free would have a rockin' time! Still, gotta admit doing 9 x 200 on 2:40 & 12 x 100 on 1:20 is bound to help the 400 & 800 free that I'm doing in October (3 weeks away?!). The knee has been nicely cooperative this week & I've been able to get in some good breaststroke. Tomorrow I've got a tennis match during ATAC practice, so will attempt to get in a little bit on my own in the afternoon - if only to stretch out the muscles I'm not used to using!

    Updated September 21st, 2012 at 04:42 PM by Celestial

  16. LCM distance day but still need recovery

    by , September 21st, 2012 at 08:13 AM (Mixing it up this year)
    I will try doing sprints tomorrow at the Y in the short course pool. Today just seemed best to do distance even though I need another float day.

    Taper starts next week for my big fall meet.

    500 free
    500 kick w/zoomers
    4x400@7:00 w/paddles & bour descending went 6:26, 6:15, 6:08, 6:01 really wanted to go under 6 but couldn't get there today.

    400 EZ

    Total 3000 meters