At home with Susan and Richard.
2 X 100 @ 1:50, 25 scull / 25 swim
2 X 100 @ 1:50 DPS, count strokes.
2 X 100 @ 1:50 75 catchup / 25 swim
2 X 100 @ 1:50 DPS, count strokes.
Set I (800 set / 2000 total)
8 x 25 @ :45 underwater SDK with monofin
4 x 100 @ 1:25 back kick w/fins
8 x 25 @ :40 underwater SDK w/fins
Set II (800 set / 2800 total)
2 X 100 @ 1:45 25 catchup / 25 swim
2 X 100 @ 1:45 DPS, count strokes.
2 X 100 @ 1:40 25 right arm / 25 left arm
2 X 100 @ 1:40 DPS, count strokes.
Set III (600 set / 3400 total)
3 x 200 @ 3:00 pull DPS, count strokes!
** 3500 yards **
Woke up feeling run down so we did lots of drills and technique work. Some of it felt decent, I managed a couple of 1:10s at 12-13 strokes per 25.
Good swim had a swim stud in my lane and he was a good pacer.
300 s/ 300 k WU
4x 150 :10
4x 150 :15
4x 150 :30
Haven't been in the pool in awhile. Felt strong and wasted.
Updated September 23rd, 2012 at 07:38 PM by Awf1975
Swim/SCY @ Mason:
3 x 50 kick descend
2 x 25 UW
500 pull ->->-> NO! ->->->
10 x 25 shooters w/fins @ :40 + 50 EZ
3 x 50 build @ 1:00 (I did single arm fly instead)
2 x (4 x 75 kick) @ 1:30
1 = first 25 fast
2 = second 25 fast
3 = third 25 fast
4 = all fast
-- I did it all backstroke kick (no fins). Did #4 as 25 AFAP + 50 sit on the wall and gasp for breath. Wasn't up to 75 all fast after the other efforts on that interval.
3 x 100 IM @ 1:40
extra 1:00 rest
2 x 50 fly fast @ 1:00
-- used fins, went 24 & 25
3 x 100 free @ 1:20
->->-> NO! Did 2 x 50 EZ and sat out the last one
extra 1:00 rest
2 x 50 back fast @ 1:00
-- went 200ish pace since I wanted to blast the fast 50 from the blocks coming next, went 36s
1 x 50 fast from the blocks on coach's go
-- did back, may have gone a tad past the 15, went 28+
-- one of my teammates commented that I was going so fast he looked to make sure I wasn't wearing my fins.
3 x 100 IM kick @ 1:40
-- did flutter kick with fins & board very slowly instead to recover from the fast 50
extra 1:00 rest
2 x 50 breast fast @ 1:00
-- used fins, went 29 & 30
3 x 100 IM @ 1:40
extra 1:00 rest
2 x 50 free fast @ 1:00
-- used fins and went 24 & 25, feeling all tuckered out
1 x 50 AFAP from blocks on coach's go
-- went 27.8, bad breakout on 2nd 25
Total : 4500 as written/3950 me
My kid woke me up to go to practice with her today. Ha! Nice role reversal in life.
This was a excellent masters workout. Lots of quality. Even then, my body is not used to doing a regular masters practice and I feel pretty blasted now.
I was very pleased with my times in the 50 back and 50 fly from the blocks. The second 25 of the 50 fly felt a bit ragged as well, coming right at the end of practice.
Off to a cross country meet with Lil Fort shortly. Will do my rehab exercises later.
Updated September 23rd, 2012 at 01:34 PM by The Fortress
Small crowd again this morning. Only two per lane which was actually kinda nice.
10 min choice
--only got in 500 here, talking too much
10 x 100
1&2 75 free/25 stroke @ 1:55
3&4 50 free/25 stroke/25 free @ 1:50
5&6 25 free/25 stroke/50 free @ 1:45
7&8 25 stroke/75 free @ 1:40
9&10 free 1:35
--The stroke swims were at 90% and the free was cruise.
--I chose fly.
4 x 125 @ 2:15 (25 fl, 50 bk, 50 br)
5 x through
200 pull @ 3:00
100 IM @ 1:45
50 choice cruise @ 60
--Descend pull's and IM's
--400 at 500 pace, last 100 all out
I did not get around ot printing off the rest of this weeks workouts due to time constraints so I took an old workout I had in the car and used it (week 28).
This was surprisingly difficult and I am sore and tired.
1000 Warm up as 250 swim/250 pull/250 kick/250 swim
6x50 burst fly + cruise free
3x thru w/snorkle & zoomers
4x50@1:00 Free R1 held 40's R2&3 held 36's really laid in to the legs
4x50@1:00 Free descend to 100 pace went 42, 40, 38, 37
4x50@1:00 Free descend to 100 pace went 41, 40, 39, 37
500 EZ mix of kick and swim w/zoomers
total 3200 yards
This morning was a very lightly attended practice, probably because a lot of families left town for the weekend to get out of the smoke. We only had 4 people there today, so there was a lot of personal time for the coach to make us work hard.
500 Free DPS breathe every 3
500 Choice Kick w/ board (25 EZ/25 Hard) did Free/Free/Fly/Free by 25s
500 Free Pull DPS breathe every 5 - I dislike this breathing pattern soo much
I'm only taking 11-12 strokes per length so I get a breath at the beginning, midpool, and right before the flip
Extra 150 Free waiting for the others to finish
10 x 50 (25 V-Sit Scull/25 Streamline Back Kick) @ 2:00 (was 1:02s)
200 Backstroke w/ 4 SDKs each wall, also 9-10 strokes (getting better)
Main Set (10 Rounds of):
100 Free @ 1:30 semi-strong w/ last 25 FAST (went 1:04/1:05s)2 x 25 Fly SPRINT FAST @ :45 - need to work on getting a more whippy fast kick200 Breast EZ
10 x 100 Kick w/ fins & board @ 1:30 make the intervals
Odds Flutter (went 1:26/1:28s)Evens Dolphin (did SDK on back) went 1:20ishFirst time I truly didn't cramp, or even have a sensation coming on either 6 x 25 ALL OUT @ 1:00
2 of each stroke (no fly) work the underwaters and sprint to the end
500 EZ Swim and out
Realized that I swam all 7 days of the week
(4 with the swim team, 2 at the YMCA lap swims, and 1 in Oregon)
For a total of 33,350 Yards (would've been higher had the swim team not been cancelled due to the fires/smoke)
Conversation with Coach John around Round #6 or 7 of the main set above:
"This is getting tough, and I definitely wouldn't be doing this on my own." I said.
He was asking "isn't this why you came here, to become a better swimmer?"
I said, "well yeah, and to lose a few pounds".
He then replied with "if you want to lose a few pounds grab a floaty belt and get in the deep tank with the ladies in the week. We're here to work."
I thought about crying at that point.
He was really pounding me about my dolphin kick being weak and wanted it snappy. "Snappy is happy". That and the addition of the underwater work will make the 200 Fly that much better and easier.
Oh, and another thing...don't come out of a freestyle streamline and take a breath before you even take a stroke.
AM only SCY
400 swim (100 FR/200 IM K/Dr/100 FR)
8x50 @ 1:00 swim w/ strapless paddles focusing on catch and DPS/stroke count
8x100 @ 1:35 odd kick w/ board FR FAST, even aerobic swim FR
4x50 @ 1:00 swim w/ strapless paddles focusing on catch and DPS/stroke count
Started off doing the 4x4 set from PWB's HVT thread, but felt gassed from yesterday's workout and still recovering from being sick so I called it a day.
Swam w/ Dave, Dave, Mary and Bob. Got up at 4:00 AM to make it to the 5:00 AM workout at HSA. They moved the time up due to a meet. Long workout today.
500 Warm up
8 x 50 IM Order - 1:00 Drill down/Swim back
4 x 100 Kick - 2:10
3 x 200 Free down/Stroke back - 3:00
8 x 50 Kick - 1:00
3 x 200 Free - 2:45 (Made 2:30s)
4 x 25 Kick - :30
400 Pull (4:40)
3 x 150 Free Down/Stroke back - 2:30
4 x 100 Pull - 1:30 (1:05, 1:05, 1:02, 1:00)
4 Times through:
* 75 IM - 1:20
* 100 Free - 1:30
200 Kick w/ Fins
3 x 100 Free down/Stroke back - 1:40
200 Pull - 3:00
4 x 100 - 1:30 Negative split (1:15, 1:15, 1:15, 1:10)
200 Cool down
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)
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.
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 01:02 PM by swimslick
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
8x150 Swim/Kick/Swim on 2:30 (alternated Free/Back)
8x75 Free on 1:15
8x50 on :50 Back w/paddles
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.
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.
10 x 25 DPK shooters w/fins @ :40
8 x 25 burst + cruise @ 1:00
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
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.
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 underwaterEvens 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".
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)
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.
At home with Susan.
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)
* 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
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.
Fast Fri Sep 21st, 2012
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="http://www.usms.org/forums/member.php?u=1257"]U.S. Masters Swimming Discussion Forums[/ame]
did 900 to 100
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
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
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
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)
8 x 150 - 2:30 (50 Kick sandwiched inside a 100 IM)
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
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 01:54 PM by swimslick
Did this workout a year ago.
Warm up (700)
400 --> Alternate: 25 kick - 25 Drill - 25 Scull - 25 Swim
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