Wednesday, February 29, 2012

Wednesday February 29, 2012

As a surprisingly strong month of training ends and my rhomboid tendinitis continues to heal, I have been making plans for two major upcoming competitions.  On March 25 I will be swimming the 500 in the Texas State Senior Games in San Antonio.  The top three in each event advance to the national competition next year.  The meet will be held at Josh Davis Natatorium, a very good pool, so I have decided to shave and taper for this event.  Then I will resume training hard for the next 3 1/2 weeks before tapering again for USMS Nationals in Greensboro on April 26 where we plan to have three generations of Siegels competing.  I have taken a similar approach in the past (tapering and re-tapering) with good results, so I feel pretty confident about this plan. 

Yesterday I swam at Nitro with Kirk, David, Steve, and Jeff.  Jordan coached.

200 SKIPS
8 x (2 x 25 stroke IM order @ :30/1 x 50 kick free @ 1:00)
8 x (2 x 25 free sprint @ :30/1 x 50 kick IM order @ 1:00)
1 x 150 fly/back/free @ 2:30, went 1:59
1 x 150 free, went 1:41
3 x 100 IM @ 1:45, held 1:17-1:18
3 x 100 pull @ 1:30, held 1:06
200 easy

Today I swam at Nitro with Steve, Anthony, David, Tricia, and Jean.  Jordan coached.

300 swim, 200 kick, 300 pull
4 x 50 @ :45
1 x 500, broken :10 @ the 200/150/100/50; swam this moderate and went 6:10
10 x 50 kick @ 1:00
5 x 100 pull @ 1:30, descended from 1:08 to 1:05
1 x 500, broken :15 @ the 200/75/100/75/50; went 5:52
8 x 50 kick @ 1:00
100 easy

Monday, February 27, 2012

Monday February 27, 2012

Swam at Nitro this morning with Steve, David, and Jeff, next to Anthony, Tom, and Jackie.  Jordan coached.  The pool was set up long course.

400 swim, 400 pull
6 x 200, 1-3 # 3:00, 4-6 @ 2:55, held 2:47s and felt pretty strong despite the lack of a transition set; swimming at Barton Springs has really helped with my endurance
8 x 100 pull, 1-4 @ 1:45, 5-8 @ 1:40, descended from 1:19 to 1:14
8 x 50 kick @ 1:05 (the posted interval was faster)
200 easy

I will need to complete my entry for Nationals soon.

Friday, February 24, 2012

Friday February 24, 2012

Swam at Nitro with Anthony and Jackie, next to Steve, David, and Jeff.  Tom coached.  The pool was set up long course.

400 swim, 300 kick, 300 pull
2 x 250 @ 4:15, moderate
1 x 500 strong, went 7:12
2 x 200 pull @ 3:30
1 x 400 strong, went 5:40
2 x 150 @ 2:30 breathing 3/5/7 by 50
1 x 300 strong, went 4:10
2 x 100 kick
1 x 200 strong, went 2:39, felt a bit faster than that
2 x 50 easy
1 x 100 strong, went 1:15
200 easy

Thursday, February 23, 2012

Half a billion.

That is the amount paid by Medicare to chiropractors on an annual basis.  At a time when we are struggling to contain the rising cost of health care and debating the use of tax dollars to fund Planned Parenthood or to pay for contraceptives, it is truly impossible to fathom why we are still covering chiropractic services.  As a physician I practice evidence-based medicine, utilizing treatments whose efficacy has been clearly established through large scale clinical trials, yet each year I am reimbursed less for the same level of service.  Alternative medicine should be an out of pocket expense, not one that is funded by the federal government with our tax dollars.

On Tuesday I swam at Nitro with Steve, Tom, David, Jean, and Jeff.  Jordan coached.

300 swim, 200 kick, 300 pull, 200 choice
10 x 150 @ 2:15, odds 25 fly/50 back/25 breat/50 free, evens 50 fly/25 back/50 breast/25 fly; tough IM set, 1500 yards on a 1:30 base
6 x 100 pull @ 1:25, descended from 1:10 to 1:05 and felt very strong
16 x 25 "plow" kick @ :30
100 easy

I missed yesterday's practice because I needed to see a consult at the hospital.  This morning I swam at Nitro with Steve, David, Zach, Jeff, Kirk, and Tom.  Jordan coached.

200 SKIPS
10 x 50 @ :50, averaged :35s
8 x 75 fly/back/breast @ 1:20
6 x 100 @ 1:30, 1-3 free, 4-6 kick; held 1:09-1:10 on the free, didn't make the interval on the kick
4 x 125 @ 1:50, "floating" IM, made 'em
200 easy

My rhomboid is about 90% better.  Diagnosis:  rhomboid tendinitis, an overuse injury.  Treatment:  ice, Aleve, stretching, rotator cuff exercises with Therabands, and no further manipulation of the spine. 

Monday, February 20, 2012

Progress

I have had strong workouts lately, and I attribute this, at least in part, to lifting only once weekly.  My rhomboid is feeling better despite a lot of work around the house this weekend.  The other bit of good news is that we will be training long course on Mondays and Fridays as the Nitro swimmers prepare for the Olympic trials. 

On Friday we swam a high quality set of 200s, 100s, and 50s.  Tom coached.  I swam with Steve, and Jeff.

Warm up
Transition set:
5 x 100 @ 1:45, 1:40, 1:35, 1:30, 1:25, then 1 x 100 easy
Main set:
3 x (1 x 200 fast.1 x 100 easy @ 6:00, 1 x 100 fast/1 x 50 easy @ 3:00, 1 x 50 fast/1 x 100 easy @ 3:00); went 2:38, 2:35, 2:34 for the 200s, which was approaching 400 race pace; went 1:15, 1:14, 1:16 for the 100s; and held :34s on the 50s
100 easy

We were not able to swim at Barton Springs on Sunday because of the recent heavy rains.  This morning I swam at Nitro with Steve, David, Zach, and Tom.  Stephen coached.  The pool was set up long course.

500 swim, 400 pull, 300 kick, 200 choice, 100 swim
3 x (10 x 50,  two each @ :1:00, :55, :50, :45, :40/1 x 100 easy), held :38s on all of the 50s
10 x 50 kick with fins @ 1:00

Wednesday, February 15, 2012

Happiness

I've been giving this a lot of thought lately.  I generally consider myself a happy person, but I also believe that you can choose to be happy (or not, as the case may be).  I was in Barnes & Noble last night waiting for my son and began reading The Art of Happiness by the Dalai Lama.  We actually own a copy somewhere.  Anyway, he makes the point that achieving happiness requires a calm, disciplined mind.  While external factors (health, fortune, relationships) are influential, true happiness is achieved internally, which explains how one can still be happy despite suffering from a chronic illness or lacking material possessions.  Likewise, we all know individuals who are wealthy and enjoy excellent health yet freely admit that they are unhappy.  And some, like a colleague of mine with whom I interacted yesterday, blame everyone but themselves for their unhappiness.  While that interaction was unpleasant, as it usually is, the Dalai Lama teaches that we should hold these individuals dearly because they provide us opportunities to learn patience and develop a disciplined mind. 

I swam at Nitro this morning with David, Steve, Doug (visiting from Nashville), Anthony, Zach, Jean, and Tom.  Jordan coached.  We had slower intervals today, so we were able to do some faster swimming.

200 SKIPS
Pyramid, on a :30 base/25:
25 hard/25 easy/50 hard/50 easy/75 hard/75 easy/100 hard/100 easy, then back down; went :30, :48, 1:05 on the way up, :29, :47, 1:04 on the way down and felt very strong with only mild rhomboid discomfort
4 x 100 pull @ 1:30, swam these moderate
4 x 100 @ 1:45, breath control (1/2/3/4 by 25 on the odds, 4/3/2/1 by 25 on the evens)
4 x 125 @ 2:00 (100 free/25 back); descended the 100s 1:09, 1:08, 1:07, 1:06
100 easy

Tuesday, February 14, 2012

Tuesday February 14, 2012

Swam at Nitro on Saturday with Steve, David, and Tom.  Stephen coached.  The pool was set up long course.

400 swim, 100 kick, 300 pull
10 x 50 @ 1:00, streamline off walls with six dolphin kicks; felt sluggish on these
Main set--pyramid:
2 x50
2 x 100
2 x 200
2 x 400 (pull)
2 x 200
2 x 100
2 x 50
Went on a :1:40 base on the way up; on the way back down we went on a 1:30 base and I felt stronger
10 x 50 @ 1:00, odds moderate, evens fast, went :40/:36
100 easy

On Sunday we swam 4000 yards at Barton Springs, wearing wetsuits of course; the air temp was 32, but the "winter mix" didn't begin falling until later in the morning,  My rhomboid was bothering me a bit but felt OK after we finished.

Monday's workout was mostly forgettable; we swam a fast 200 toward the end, and I went 2:16 which was a decent effort.  This morning I swam at Nitro with David, Tom, and Stefan.   Jordan coached.  It was an IM day, but as it turned out this was my strongest practice in quite awhile.  I felt only very mild discomfort in my rhomboid, so it appears to be healing. 

400 swim, 200 kick, 200 pull
1 x 350--25 fast/25 easy, 50 fast/25 easy, 75 fast/25 easy, 100 fast/25 easy; went 4:21 which was a bit faster than En2
2 x 250 IM (50 fly/50/back/50 breast/100 free)
3 x 150 @ 2:20, 100 free/50 kick; averaged 1:09 on the 100s and felt strong
4 x 50 @ :45, IM order
8 x 100 @ 1:30, odds IM, evens free; averaged 1:18-1:19 on the IMs, 1:09 on the free
200 easy

Friday, February 10, 2012

Are we seriously debating contraception in 2012?

Or did I fall through a worm hole in my sleep and wake up in another century?  A sad state of affairs becomes almost comical when when one of the many politicians leading the assault on women's health is also proposing that we establish a lunar colony.  Are we even in agreement that the earth isn't flat? 

Swam at Nitro this morning with Anthony, Jackie, and Stefan.  Tom coached.  The pool was set up long course. 

400 swim, 200 kick, 200 pull
6 x 100 @ 1:50, descending 1-5 from 70% to 90% effort, #6 easy
10 x 150 @ 2:20, averaged 2:08 (En2, 1:25 pace/100)
100 easy
2 x (3 x 150 @ 2:30, #1 50 moderate/50 fast/50 moderate, #2 50 fast/50 moderate/50 fast, #3 fast), went 2:05 and 2:03 on #3 and #6 respectively
100 easy

Thursday, February 9, 2012

Thursday February 9, 2012

I am continuing to swim through what I believe is a case of rhomboid tendinitis; technically this would be considered an overuse injury, but it is one that, like other bouts of tendinitis I have dealt with in the past, does not respond to rest and inactivity.  In fact, I often feel better after practice than I did before.  Yesterday's workout consisted primarily of drills.  Anthony and I added a set of 5 x 100 @ 1:15 at the end.  I felt strong on the first three, holding 1:10-1:11, but slowed a bit on the last two.  I decided to try lifting weights again last night after taking a few weeks off from the gym.  I backed off about 5 pounds on the upper body exercises and didn't experience any acute pain in my rhomboid area.  I also added seated rows to strengthen the rhomboids.

This morning I swam at Nitro with Tricia and Stefan, next to David, Steve, Zach, Tom, Jean, and Jeff.  Jordan coached.

200 SKIPS
2 x 100 strokes (free), #1 with a pull bouy, #2 without; I averaged 15 strokes/25 and went about 165 yards
8 x 75 fly/back/breast @ 1:20, experiencing mild but tolerable discomfort on the fly; I am working on an out of the water recovery on breast
9 x 50 fly/back, back/breast, breast/free @ :50
4 x 100 IM @ 1:40, cruised these and held 1:20-1:21
8 x 25 kick @ :30
100 easy

Tuesday, February 7, 2012

Monday February 6, 2012

On Saturday morning I swam at Nitro with David, Jeff, Steve, and Jean.  Stephen coached. 

200 SKIPS
1 x 500 moderate, went 6:24
1 x 500 kick
10 x 100: 1-5 @ 1:20, 6-10 @ 1:15, made "em, held 1:12-1:13
10 x 75 @ 1:15, with fins (underwater streamline/easy/fast)
100 easy

Yesterday morning I swam 4000 yards at Barton Springs with David and Anthony.  The air temp was around 45 degrees.  We chose not to race and maintained a steady pace throughout.  This morning I swam at Nitro with David, Jeff, Zach, Tom, and Anthony.  Stephen coached.  I was a bit sore at first but felt better as the workout progressed.

200 SKIPS
20 x 25 @ :30 with fins, "barrel roll" drill
10 x 25 @ :30 with fins, 10 kick "switch"
10 x 25  @ :30 with fins, 10-3-10 drill
10 x 100, 1-5 @ 1:20, 6-10 @ 1:15, held 1:11s which was 1-2 sec faster than on Saturday; felt smooth and strong on these
100 easy

Friday, February 3, 2012

Friday February 3, 2012

Swam at Nitro with Steve, Anthony, and Jackie, next to Kirk, David, Zach, and Jean.  Scott coached.  The pool was set up long course.

200 SKPS
4 x 250 @ 4:00, averaged 3:33 (1:25 pace--En2), felt very smooth
4 x 50 @ :40, no sweat
4 x 200 @ 3:15, descended 2:48, 2:47, 2:46, 2:40; felt strong on this set
200 easy

Mild rhomboid discomfort today.  Planning to swim free instead of IM for the foreseeable future.  Still unsure about weights.

Thursday, February 2, 2012

Thursday February 2, 2012

Swam at Nitro with Zach, David, Jeff, Steve, Jean, Trish, and Stefan.  Jordan coached.  Today was IM day, and I did notice a bit more discomfort swimming strokes than I did with freestyle.

400 swim, 150 kick, 150 pull, 200 swim
5 x (1 x 200 IM @ 3:00/1 x 50 free @ 1:00), swam the IMs smooth at a moderate pace and averaged 2:48
8 x 25 drill
3 x 150 pull @ 2:00, no paddles
5 x 100 IM @ 1:40, averaged 1:20
100 easy

Stretched and iced my rhomboid after practice.  Pretty sure I am dealing with tendinitis at this point.  I am considering yoga, and I may try to get a massage this weekend. 

Wednesday, February 1, 2012

Wednesday February 1, 2012

Today marks the beginning of what for me has always been the longest month of the year, which is fortunate in that I now have less than three months until nationals.  My self diagnosis has changed; I believe that I am suffering from rhomboid tendinitis rather than a muscle strain.  I reached this conclusion because I could not identify a specific event that would have resulted in an injury, I have had no muscle tenderness, and the pain has a tendency to flare after activity but does not resolve with rest.  I have continued to apply ice after practice and again at night and have been performing rhomboid stretches in addition to my usual rotator cuff band exercises.  This morning I actually felt less discomfort toward the end of practice, so I seem to be on the right track.  I have also been working on my posture which, like most swimmers, is poor.

I swam at Nitro today with David, Anthony, and Steve.  Stephen coached.

400 SKP
Main set, no additional rest:
3 x 100 @ 1:30
8 x 25 @ :40
3 x 100 @ 1:25
8 x 25 @ :35
3 x 100 @ 1:20
8 x 25 @ :30
3 x 100 @ 1:15
8 x 25 @ :25
Held 1:10-1:11 on the 100s and felt pretty smooth
2 x 275 pull (no paddles)