Wednesday, January 9, 2013

Wednesday January 9, 2013

I noticed a bit of discomfort last night in my left shoulder in the region of the ac joint where I have a bone spur, and it was still there this morning.  I self-diagnosed ac osteoarthritis and took some Aleve.  I thought about skipping practice, but I knew it wasn't a rotator cuff problem, so I decided to swim and didn't experience any pain during practice.  Interestingly, my elbow feels fine.  Go figure.  Shared a lane in the main pool with Sloan, next to Todd and Ned.  Whitney coached.

Warm up:
200 free/100 fly (K/R/L/S)
200 pull/100 back (K/R/L/S)
200 free/100 breast (K/R/L/S)
200 pull/100 free (K/R/L/S)
Main set, 4 x through, IM order, :25 base on the stroke rounds, :20 base on the free:
4 x 25, 3 x 50, 2 x 75
1:00 rest
1 x 100 fast
1 x 400 pull, negative split; used a buoy but no paddles
Fly felt off today but didn't hurt.  Went 1:16 for the back, which was mostly legal, 1:20 for the breast, a practice PB, and 1:02 for the free which felt very strong.
8 x 25 @ :30, odds one breath, evens no breath

5000 yards

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