Been slow to post. Swam Saturday at the Natatorium. Struggled through the workout, but it was a good struggle. Then went home and worked on flooring the rest of the day. Sunday started out all right, but after church things took a turn. Found out Dad was being taken in for emergency surgery (he had his colon removed just two weeks ago and this was from complications). Monday morning when my alarm went off, I grabbed my phone and lay in bed. Then my sister called to say things were not going well. Instead of swimming, I went to church. While there, Dad passed away. So, now I'm in San Antonio. Brought my swimming stuff, but not sure if I'm going to swim out here. May just wait and get back to the pool sometime next week. We'll see.
5x100 Free on 1:40
3x200 Free on 3:00
8x50 Kick on 1:00
3x200 Free on 2:45 (fastest interval I've done)
8x25 Kick on :30
400 Free w/paddles - 5:20
3x150 free on 2:30
4x100 Free w/paddles on 1:30
4x75 alternating with 4x100 on 1:20 and 1:30 Alternated Back and Free with paddles
3x100 Free on 1:30
200 Free w/paddles
We started our taper the week before our LCM meet. I wasn’t in that good of shape yet after coming back from a two week vacation at the end of July, so I wasn’t really in tapering condition….but what swimmer would pass up some taper workouts given the opportunity? So of course we did a lot of sprints and race-pace sets, and lo and behold, my shoulder decides to pop out in practice two days before the meet.
All I did was push off the wall. I always hang onto the wall with my right/good arm. When I push off the wall, my left arm drops down and ‘leads’ my left side off the wall, and I bring my right arm over my head as I push off into a streamline position. Well, apparently I was pushed off the wall “too hard”. I felt my shoulder crunch and pop as I thrust my left arm down and out underneath the water as my right arm was coming over my head. I cursed the gods and continued to swim the rest of the workout. This time there wasn’t any anger, sadness, or even frustration. It all just felt completely REDICULOUS at that point.
The next day I was greeted with the familiar feelings of weakness, dead arm, and pins and needles. And I didn’t care. I had only signed up for 4 sprints at the meet anyway, two events each day. I went out and bought some of those “instant” ice packs and packed them in my swim bag. I loaded up on ibuprofen, sucked it up, and swam my events. Whatever! I just made sure to use caution around the walls, which made for some crappy finishes (was happy with my :32.5 in the 50m fly however).
The next week, I scaled back to doing half swim/half kick workouts again. Well, it was more like ¼ swim, ¼ kick, get out, go home, and ice. I avoided strokes for a week or two and just swam easy. Swimming with this injury has never been unbearably painful; it just feels sore as hell. In the few weeks after I re-injured it, I found that if I pushed the pace too hard my arm would just go numb. I didn’t feel any clicking this time around, so that’s good I guess (I hope there is still some cartilage left!). But I felt like frickin’ Nemo….swimming along with a gimpy, useless fin and everything.
Throughout all this, my coach kept suggesting that I see a physiatrist to possibly help me sort things out. So, I finally went to my general practitioner and basically demanded a referral to the physiatrist. I took the first appointment available, which was during the second week of September 2012. I don’t think I got even five sentences in when he interrupted me and said “You should have had the surgery a long time ago.” Oh, fantastic! He proceeded to tell me that he recommends surgery for people of my demographic after the 2nd or 3rd instability events. “After you re-dislocate once, the chances that you will continue to do so are about 99%.” He was frank in telling me that there were no exercises that I could do to help my situation, and that even if I lived in a bubble, I could still injure myself from sneezing (which I had already done in the past).
I mean, I guess I knew all this. I knew my injury never did nor would ever fully heal. Maybe I just needed someone to flat-out say these things aloud to me for it all to really sink in.
8 x 25 shooters w/fins @ :40
4 x 25 free, no breath @ :40
8 x burst dolphin kick + cruise @ 1:00
1 x 50 AFAP fly w/fins, :23 low
1 x 100 AFAP IM w/fins, :55
Then I decided to do slightly modified version of Rushall's race pace ultra set #2, which Kirk posted on the Ultra Short Training Rushall thread. Rushall's set was:
Race-pace Set 2: 30 x 25 m butterfly or breaststroke @ 100 m race-pace (include underwater work) @ :45
I modified it to:
3 x (10 x 25 w/fins @ 100 race pace @ :40 + 50 EZ @ 1:00)
-- The 50 EZ after each set of 10 was enough to allow me to maintain true race pace and my heart rate was still elevated.
-- I did stay UW 15 m for fly and back, probably 12.5 or breast, which was taxing with that interval/intensity.
-- I only realized right now that he had suggested a SCM interval, so I perhaps should have chopped it back to :35. Oh well. Held:
1-10 fly, 11 high- 12 low
11-20 back, held 11s
21-30 breast, held 14 lows
5 x (25 AFAP shooter w/fins + 25 EZ back kick) @ 1:30
-- held 9 lows
Though I might feel a little zippier today, but still pretty good.
I also went to acupuncture today for the elbows. It has helped somewhat, but doesn't seem to be any sort of miracle cure. Of course, I haven't really made concessions in the water for my elbows. Such a long healing process ...
Race Club Secret Tips Legs:
Updated September 26th, 2012 at 07:03 PM by The Fortress
The 5:30 group will swim the Coaches Birthday Swim:
62 X 100 on 1:30
Here is an alternative workout:
1 X 250 4:00 3:45
1 X 150 2:30 2:15
3 X 100 1:40 1:30
Two rounds. Round 1 intervals left, 2 right.
2 X 100 kick 2:15
4 X 50 kick 1:00
1 X 100 swim
4 X 50 1:15
4 x 25 fast :40
Round 1:fly 2:back 3:breast 4ne of each stroke
1 X 400 6:00
4 X 100 1:30
1 X 300 4:15
4 X 75 1:05
1 X 200 2:40
4 X 50 :40
Freestyle, pull or swim.
WARM DOWN: 4 X 50 easy 1:00
Santa Clara Swim Club Masters - SCY
300 before practice started
4 x 75 @ 1:10 free
6 x 75 @ 1:00 free
6 x 75 @ 1:20 25 drill + 25 choice + 25 free
Set I (600 / 2100
2 x 200 @ 4:00 kick, descend
1 x 100 @ 2:00 kick
Set II (2400 / 4500)
4 x 25 @ :30
3 x 50 @ :50
2 x 75 @ 1:00
* 1 x 200 @ 2:30 (did 2:35, went 2:29, 2:28, 2:26, 2:33)
* 2 x 100 @ 1:15 (did 1:20)
* 2 x 50 @ 1:00 active recovery
Set III (800 / 3800)
8 x 25 @ :30 drill
* 1 x 150 @ 2:15 pull with paddles and buoy
* 2 x 50 @ :45 pull with paddles and buoy
* 4 x 25 @ :30 scull
** 5300 yards **
For some reason today was really tough. My arms were tired right from the start, and my legs and feet started cramping immediately after the kick set.
I adjusted the intervals on the main set because I realized I was unlikely to make them. The idea was to descend the 2 x 100 each round, and to descend everything by round. I managed to descend the first three 200s, but fell apart on the last one and just barely made the interval. I used a pull buoy for just about the whole set because my feet and legs were threatening to cramp the whole time.
Santa Clara Swim Club Masters - SCY
* 1 x 200 @ 2:45 free
* 1 x 150 @ 2:15 50 free + 50 choice + 50 free
* 1 x 100 @ 1:30 25 choice + 75 free
* 2 x 50 @ 1:00 drill
Set I (700 / 1700)
* 2 x 75 @ 1:20 flutter
* 2 x 75 @ 1:30 non-flutter (went breast)
Set II (1650 / 3350)
* 1 x 100 @ 1:30
* 6 x 25 @ :30 2 fly, 2 back, 2 breast
* 3 x 75 @ 1:15 IM no free
* 3 x 25 @ :30
* 3 x 75 @ 1:00 free
4 x 50 easy
Set III (1200 / 4550)
4 x 150 @ 2:05 pull with buoy and agility paddles
4 x 100 @ 1:25 pull
4 x 50 @ ??
** 4550 yards **
500 locomotive pull
4 x 125 IM on 1:50 (last length non-free)
15 x 100 on 1:20
200 cool down
3 x 300 breast/free
4 x 50 fly/free
Doing better on the 1:20 intervals (finally!!) - Jen was first, Sela went 2nd - she couldn't make them & so I had to do a couple on the 1:15 to pass her around #5 and #6 - held mostly 1:11/12 for first 7 or 8, 1:13/14 for last 7. I know I'm doing much better than I was a year ago, but I have a long way to go before I can do 10 x 100 on 1:15 holding under a 1:10. Right now I'm aiming for holding a 1:10 on the 1:20's!!
Swam /w John, Ray, Dave, Dave, Leah and Wendy(?). Felt pretty awful today. I guess I pushed a little too hard yesterday and paid the price. Still, there were some bright spots.
600 Warm up
4 x 125 Free - 1:45 (made 1:35s)
3 x 300 Free - 4:30
This where things fell apart. Make 3:45 on the first and 3:35 on the second. Dave led out #3 very fast on a quest for 3:15 or something like that and I foolishly followed. After about 100 yards, I felt like I did yesterday after the 400 IM. After that, it just wasn't pretty.
4 x 125 IM - 2:00 (made 1:45-1:50)
8 x 75 - 1:15
* 1-4 Convert fly to back
* 5-8 Convert free to kick
10 x 50 - 1:00 Underwater down w/ fins, sprint back
I really need to do more stuff like this. Made a full 25 yards on the first couple. After that, I was able to make the 15m mark or better. Did 5 on my back, 5 on front. Sprints were a little off the sprint pace but fast.
200 cool down
Have the 500 free, 50 free, 50 fly and 100 IM on saturday and 200 breast on sunday. One masters meet, one kids meet.
Recovery day was really needed today.
1000 as 200 swim/200 pull/200 swim/200 kick/200 swim
500 free kick w/zoomers every 3rd 25 moderate
5x100@1:30 as 50 free/50 back w/paddles just made them holding 1:27's
Gave that set to my kids last night only 2 could make it.
8x25@1:00 shooters w/monofin I must say I really engage the abs more with the monofin that with the regular fins
8x25@1:00 fly w/monofin my stroke seem to have better timing and I seem to be closer to the surface of the water.
Total 2500 yards
I may have to shell out the money for a monofin. The one I am borrowing is in rough shape.
600 (25 Front Scull, 25 Free breathe @ 5, 25 V-Sit Scull, 25 Back)
10 Rounds of:
100 Non Free (I did all Back, with Fly on Round 10) @ 1:45 - build each one to last 25 all out25 SPRINT (same stroke as above) @ :4525 SPRINT Free @ :45300 Streamline Kick on Back
10 x 100 Kick w/ board & fins @ 1:25
(did SDK on back w/ fins***) went 1:18-1:23s
***I can't kick full effort like this flutter or dolphin with a board, for some reason I cramp really bad doing so, and have found that I can make the sets SDK on my back.
3 Rounds of 8 x 50 Free Pull (Desc. 1-4, 5-8) 1:00 rest between rounds
Round 1 - @ 1:00 Breathe every 5Round 2 - @ :50 Breathe every 3Round 3 - @ :40 Breathe every 3 (NOTE: I HATE Breathe every 3 or 5) 8 x 25 Dive Sprints from the blocks (6 Free, 1 Breast, 1 Free) minimum 6 SDKs and finish hard
400 EZ (100 Scull, 100 Breast, 200 Choice)
Our club team may not truly pump out the yardage, but the intensity is sure there. I'm breathing hard after almost every set we do (but I also do put forth the effort as well). The pulling sets are always the easiest for me to do, and the kicking...well, I get it done. Some of these kids can kick!
...and I don't think it's going to get any easier either.