This morning I swam at the Y with Rondi. We shared the fast lane with Stan (a former teammate from my Red Tide days) for the warmup, then had it mostly to ourselves for the rest of the workout. My goal today was to do some swimming at a faster-than-comfortable pace. Unfortunately the pace clock was broken this morning, but I found a way around that. Here’s what I did:
800 scy warmup (400s, 200k, 200p)
2ish times thru
4 x 100 FR
4 x 75, odds IM evens FR
4 x 50 IM order
4 x 25 kick
[Rondi was doing her 5/4/3/2/1 set, so in the absence of a clockI decided to use her nice steady pace as my interval. On her 500, I did 4 x 100, starting each one when she reached the next 25 on her continuous swim (ie starting at 0, 125, 250, and 375 yards). Same idea for the 400 (75s starting at the beginning of each 100 of her 400), 300 (50s to her 75s), and 200 (25s for each 50). I got progressively more rest as the set went along, and so was able to increase the pace—the 25s kick were sprints. This turned out to be a good way for two people of different speeds to swim a workout together. It took me one time through to figure this out, so my first round was more like 700y of mostly FR.]
500 mathy IM set
450 pull with paddles
I didn’t want to get out of the pool this morning—that was a nice feeling that I haven’t had in a while.
This evening I headed back to the pool—this time to the one at City College, uptown at Convent Ave. and 138th Street. My team started having practices there about a month ago when we lost pool time at Columbai. I had heard that these practices were not so crowded—at most of our workouts there are 5-6 or even more per lane—and I knew that head coach Scott would be on deck, which is always a plus. So when Hannah told me that she was going to this one, I decided to make today a double-dip.
I was anticipating a workout with some sufficiently big intervals to swim fast, and that’s what we got. I had two excellent lanemates in Hannah and Jun, and here’s what we did:
750 warmup (200 FR, 400 IM d/k by 50, 150 other stuff)
Kick set—2x through
150 kick @ 3:00
100 kick @ 1:55
50 kick fast @ :55
100 ST fast @ 2:10 [FL- made it; BK 1:15; BR 1:29, IM 1:17]
200 FR pull easy @ 3:10
100 FR fast @ 2:00 [1:10, 1:09, 1:07]
200 IM @ 3:20 [I did a graceful mid-pool turnaround to make these into 170 IMs]
6 x 50 CH (25 fast, 25 easy) [did odds kick, evens BK]
12 x 25 CH (12.5 fast, 12.5 easy)
This was a hard but fun workout. I would like to get some speed back so that I can do some meets this fall and winter. Trying to do 100s FR fast felt awful at first—my body felt like about 6 different unconnected parts pulling different ways—but it got a little better as I went along.
I’m happy to have the option of going to an uncrowded workout where I can work on speed and get some technique feedback—I’ll try to make this a weekly or every-other-week thing. It works better with my schedule now that I’m trying to be more of a night owl for diving practice on Thursday nights.
By the time I got my MRI results in March of 2012, I was slowly working my way back up to full workouts in the pool. I was doing half swim/half kick workouts, and during this time I paid close attention to how my shoulder was feeling. I eventually found a good ‘test’ for my shoulder: front sculling. By doing this I could sort of tilt my ear to my shoulder, and listen and feel for any crunchy sounds which became magnified underwater, lol. As my shoulder healed, the crunchy feelings and sounds would dissipate. It was also a bit hard at first because my right shoulder would compensate for the weakness in my left. For a while there both of my shoulders were pretty sore!
Since I wasn’t too keen on having surgery (the thought of not being able to swim for several months was too crushing to me at that point), I decided that I instead would be hardcore about my PT routine. After my last subluxation, I went back to PT for a month before I decided to just continue on my own. I also started to research other possible treatments that might help me. I learned about Active Release Therapy (ART) after poking around the USMS forums, and decided to give it a shot. In late March of 2012, I started seeing a chiropractor who specialized in ART. I remember during my first assessment, the chiropractor was testing my range of motion and she said to me, “Wow, you shoulders are fun to play with!” That made me laugh.
ART treatments are like short, super focused, intense massages. The chiropractor uses a small stainless steel tool to dig deep into your muscles with the purpose of breaking up scar tissue to promote healing. She was always apologizing for ‘torturing’ me, but honestly I didn’t find it all that painful….actually most of the time I thought it felt great! (Perhaps I have a high pain tolerance?) I also was given additional exercises and stretches to do along with my regular PT routine.
After about a month, I was mostly functional and feeling OK in the pool again. We had our Association Championship meet in the middle of April, and I had decided to sign up for a few short events (50 fly/breast/free) and told the coach that I’d be down for some relays too. My goal this time around was to make my seed times AND keep my shoulder in its socket, lol. Luckily, I was able to accomplish both, so that was a success! It was a lot of fun too even though I wasn’t in the best shape.
During the spring and summer of 2012, I kept to a strict PT routine (3x per week) and continued to get ART treatments every other week. By the middle of June I was back in great shape....gotta give some credit to an entire month of kick sets! I was back up to swimming 4 and sometimes 5 days per week. My shoulder felt solid, and as a bonus “the click” that I felt during backstroke had gone away! I think that a flap of cartilage shifted after my last subluxation or something. But whatever, I was happy to be backstroking again, as it is my second best stroke after fly.
However, all good things must come to an end. In mid July, I went on vacation for two weeks. Blast those pesky vacations getting in the way of training! I didn’t swim at all while on vacation (was visiting NYC), so when I got back I was waaay out of shape. Oh well, just gotta build things up again. I made plans to get back into somewhat decent shape for our long course meters meet at the end of August. It would be my first LCM meet in 16 years and I was totally stoked.
8 x 50 fly drills @ 1:10
20 x 25 shooters w/MF @ :40
-- 4 back, 4 belly, 4 right side, 4 left side, 4 twirling
5 x 50 breast w/MF @ 1:00
5 x 50 smooth free @ 1:00
-- working on wider pull
Stretching/Rehab Exercises, 40 min
This is my recovery week so I will skip drylands and take it easy in the pool on Tuesday and Thursday this week.
I got around to trying some beet root juice today. http://well.blogs.nytimes.com/2012/0...lass-of-juice/. It doesn't taste "like dirt" if you put it in a smoothie and add pineapple, apple and some red fruit. The color is certainly pretty.
Grit: key to success
Tue Sep 25th, 2012
Need to lift today
SCY UT Swim Center diving well which was warm, 82?? & main pool which was cool, 75ish
main pool looked less green
swam with Keith, Todd, Tyler, Marcio, Kellie & Korey
Warm up started in diving well
went around 800
4 x 50 fl on 40 right into
6 x 50 fl bk on 40 right into
8 x 50 bk on 40 right into
10 x 50 bk br on 40 right into
8 x 50 br on 45
6 x 50 br fr on 40
4 x 50 fr on 40
(moved to main pool)
5 x 200 on 2:45 done desc 100 fr 100 IM
went 2:14 on last
assigned 5 x 100
did 5 x (25 fast 50 skip 25 easy )
did 4 or 5 x (75 fr easy, rest 30 sec, 25 fast fl, bk or SDK)
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
PM only SCY
3x300 @ :10 rest
#1- swim 4/6/2 turns
#2- kick/dr by 50
#3- dr/build by 50
3x200 @ :10 rest
#2- dr/swim by 25
#3- swim build each 50
4x100 @ 1:40 4 L/4 R/ 4 full strokes FR w/ strapless paddles
8x25 @ :30 side kick FAST
6x100 @ 1:15 hold red HR
8x25 @ :30 side kick FAST
8x100 @ 1:10 hold red HR
1000 pull w/ buoy + paddles + snorkel
1 X 250 4:00 3:45
3 X 100 1:40 1:30
Three rounds. Round 1 interval left, 2&3 right.
1 X 200 kick 4:30
4 X 75 kick 1:45
4 X 50 kick 1:00
1 X 100 swim
1 X 200 IM 3:30
2 X 100 IM 1:454
4 X 50-1 of each stroke- 1:00
4 X 250 pull 3:45
200 cruise/50 fast
WARM DOWN: 4 X 50 easy 1:00
Updated September 26th, 2012 at 02:02 PM by RickMile
Today i decided to swim early and didn't want to be bothered with multiple sets of this or that. I opted for a Long Slow Distance swim. Did 3000 in 57 min. It was a lot harder than I expected. the part that was hard was not the physical, but the mental aspects. my shoulders were tired and tight, but that passed. Doing a circular swim and swimming constantly worked well this morning.
Recovery day ...
w/u 200 Fr/200 Bk/200 IM drill
1 x 400 kick
2 x 150 Fr on 2:00
75 ez, 100 IM timed (1:14.6), 25 ez
200 loosen and out.
Swam w/ Ray, Dave, Dave, Roger, Keith, Aundrey and Meredith. Aundrey and Meredith are high school swimmers getting an occasional double with the masters. Dave C's father passed away yesterday. The team's thoughts and prayers were with him today as he travels back home.
600 Warm up
12 x 100
* Odds 25 Stroke/75 Free - 1:20
* Evens kick - 1:40
50 Easy - 2:00
200 Timed kick (br - 3:02 one of my best drag suit times)
100 IM - 1:30 (1:25)
200 IM - 3:00 (2:50)
300 IM - 4:30 (4:20)
400 IM - 6:00 (5:50)
2 x 25 - :40 Choice breath control
3 Times through:
* 50 Breast - 1:00 (try to make :40)
* 2 x 25 - :40 Choice breath control
* 100 Breast - 1:00 (try to make 1:20)
* 2 x 25 - :40 Choice breath control
I was making :39 to :43 on the 50s and 1:18-1:23 on the 100s. Legs were cramping badly and the breath control wasn't helping my pull-outs.
Quick birthday celebration for Aundrey
12 x 50 - 1:00 3 x (2 x kick/2 x pull)
Last pull was a very controlled :28. Need to do that more.
400 pull smooth (4:50)
200 Cool down
Didn't originally plan on swimming at 0530 today - usually I go at lunch & get some "rays" - otherwise known as Vitamin D, but just as I was walking on the tennis courts last night, Jen texted & asked me to join her in the morning cuz of her crummy work schedule. Great weather, great water temp, great company - fairly empty pool - had my own lane - which is better AND worse than swimming with the kids. Better, because I don't have to worry about getting hit w/their hand paddles or drowning on the butterfly from the wave action, Worse, because I don't get a draft at all! Here's what we did:
2 x 300 Pull, first one no paddles
500 locomotive kick
9 x 200 as follows:
4 on 2:50, 50 easy
3 on 2:40 P, 50 easy
2 on 2:30 w/fins
6 x 50 on :50 Indiana IM
4 x 25 4-cycle speedplay on :30
200 cool down
My arms were totally dead this morning, either from the addition of tennis & working harder in practice now that Jen has joined us, or because of my crummy dinner of a Peanut Butter Sandwich (found out I was needed at the tennis courts at 6pm for a 7pm match, so had 1/2 sandwich, came home at 9pm and had another 1/2). Oh well. I'll recover. Hopefully before practice in the morning. No tennis tonight.
The vertical kicking streamline w/fins is the worst of this one. I also needed the undulation of the dolphin kicks on the shooters to loosen up my back this morning.
I have 4 weekends of meets coming up with my main focus as the Orlando meet mid October.
Yes I am doing the 1500 in that one and trying to see if I might get into top ten on that. Usually I am 11th.
My son is joining me so I will swim Friday and Sunday and the 200 Fly on Saturday then the rest of Saturday we are playing at Universal!
This weekend is the Peachtree Pentathlon and I am just doing a few mixed up events like the 500 Free, 50 Free, 50 Fly and 100 IM.
8x25 shooters w/fins@:45
4x50 descend to 200 pace +50 EZ@2:00 went 41,41,38,38 on the pace part
4x25 burst + cruise fast hands drill
5x:10 kick at wall w/fins +25 shooter + 25 EZ
5x:40 VK w/fins in streamline @ :20RI
5x 25 barge kick w/fins&board + 25 kick EZ
3x100@1:45 free w/paddles & bouy descend to 1650 pace went 1:28, 1:22, 1:16
3x100@1:45 free w/paddles & bouy descend to 1650 pace went 1:26, 1:20, 1:13
total 3000 yards