Swam w/ John, Roger, Dave and Meredith. Wore my Yingfa jammer for the weekly challenge set. Down to :19 seconds of rest. Still tired from the last couple days but had enough in the tank to make the challenge.
600 Warm up
6 x 50 - :50
200 broken free by 50s, :19 rest between 50s. Made :30, :30, :30, :29. Better split this time but a little slower.
8 x 200 - 3:00
1-3 Convert 25 fly/75 free -> IM
4- 200 fly (had to sneak 25 free into this one)
5-8 Convert IM -> free
3 x 200 Pull/200 Kick - 6:00
12 x 25 - :40 Hard IM Order down/no breath back
12 x 50 - 1:00
1-4 IM Order/Kick
5-8 IM Order
9-12 Free descend (:35, :33, :30, :28)
200 Cool down
Had to cut this one short due to time issues and circumstances.
1000 as 250 swim/250 pull/250 kick/250 swim
8x25@1:00 burst fly + cruise free
100@1:45 at 200 pace went 1:20 and 1:16
4x50@1:30 kick descend 1-3 4 EZ went 1:07, 1:02, :58 then 1:09, 1:00, :56
4x25@:45 shooters w/zoomers
200 pull w/strapless paddles easy
total 2500 yards
500 Choice (did Free) DPS
300 Breast Kick w/ board
10 x 50 Free Pull @ 1:00 focus on breathing position, hand entry
At this point the coach asks:
Do you want to do the kick set now or later?
For real? I voiced my opinion for right now to aid my body in the potential cramping that could happen later.
10 x 100 Kick w/ fins @ 2:00
(50 "Core Kick", 25 Flutter Kick Right Side/25 Left Side) - went 1:25s, still last in the lane
--ended up being an "easy" kick set...wondering now what's coming next...
Main Set: (8 Rounds)
200 IM @ 3:30 "cruise it", but work the walls (I desc. them from 2:38-2:30 with minimal effort)2 x 50 SPRINT @ 1:15In Rounds 1/2, the 50s were Fly (went :30/:31s)
3/4 were Back (went :35s)
5/6 were Breast (went :37/:38s)
7/8 were Free (went :28s, final 50 was :26.5)
Coach John said these were great to end a 2400 yard set with that kind of speed. He said I looked like I was movin'. I guess I'm in shape now.
200 Free EZ
400 Kick w/ board build EZ to fast
200 Free EZ
Side question from the coach after practice:
Wonder how Jared (15 year old kid) feels about having a 35 year old guy leading the workouts?
I'm not going to ask, but I know I'm working my butt off. Funny thing is that he and the other guys were carrying on a continual conversation between every rep along the way through the main set. I was trying to regain my breathing to be ready for the next go.
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
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.
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
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.
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.