Thursday, January 31, 2013

Thursday January 31, 2013

Swam at UT in the main pool with Larry, Pat, Joe, Sharon, and Jason.  Whitney coached.

Warm up:
2 x (300 swim/200 pull/100 kick)
Main set:
6 x 100 @ 1:15, held 1:11
100 easy
6 x 100 with fins @ 1:10, made them
100 easy
3 x 200 @ 2:30, held 2:19-2:20 and felt strong
4 x 25 with one breath
3 x 200 with find @ 2:20
4 x 25, no breathers

4000

Tuesday, January 29, 2013

Tuesday January 29, 2013

Swam at UT in the main pool with Larry, Pat, Chris, Joe, and Sharon.  Whitney coached. 

Warm up:
1100 as 2 x (150 free/25 fly, 125 free/25 back, 100 free/25 breast, 75 free/25 kick on back)
Main set:
4 x 25 fly (fast) @ :40; actually swam these but did one arm when I need to breathe. 
1 x 400, 1:00 rest; I led the lane and went 5:07
4 x 50 back (fast) @ 1:20
1 x 400, 1:00 rest; went 4:56
4 x 75 breast (fast) @ 1:40
1 x 400, 1:00 rest; went fourth behind Larry, Pat, and Chris and went 4:44, a very solid time for me
4 x 100 free (fast) @ 2:00, held 1:05s and felt smooth and strong
1 x 400--skipped this and warmed down because it was time for me to leave for work.  There was another round on the board with 2 repeats of each stroke instead of 4 and 200s instead of 400s. 

3300 yards

Monday, January 28, 2013

Monday January 28, 2013

Shared a lane in the diving well at UT this morning with Kristy, Brad, and Chris McDonald (who has won four Ironman triathlons).  Whitney coached.  The water was a bit warm, and I was sore from four hours spent rearranging our storeroom yesterday.

Warm up:
4 x (150 free/50 IM)
Main set, 1:20 base, no additional rest:
5 x 100
4 x 150
3 x 200
2 x 250
1 x 350
1 x 100 easy
3 x 100
3 x 150
3 x 200
3 x 250
3 x 300
1 x 100 easy

6400

Pulled the second round (buoy only) but swam two of the three 300s.  Very long, tough endurance set.  Swam it at an En2 pace (1:15/100). 

Saturday, January 26, 2013

Saturday January 26, 2013

Skipped Fast Friday because I didn't want to subject my shoulder to that much stress.  As it turns out that was a good decision.  I swam at UT this morning with Larry, David, Max, Kristy, and Jason.  Whitney coached.  We started in the diving well then moved into the main pool which was set up as two twenty-five yard courses with a bulkhead.

Warm up:
300 swim, 100 free as 50 RA/50 LA, 300 pull, 100 back as 50 RA/50 LA, 300 with fins as 10/3/10, 100 fly as 50 RA/50 LA
Main set--Whitney's instructions to us were, "Don't be afraid to fail." I really like that.
20 x 100, 1-9 @ 1:15, 10 easy, 11-19 @ 1:15, 20 easy; swam behind Larry and David and made these easily, holding 1:09-1:10, my strongest set yet on this interval.
1 x 800 pull as 150 breathing every third/50 with 4 breaths; stretched this out in preparation for he next round.
10 x 100, 1-4 @ 1:10, 5 easy, 6-9 @ 1:10, 10 easy; made them all, and the shoulder felt strong
200 easy

5200 yards

Thursday, January 24, 2013

Thursday January 24, 2013

Skipped practice yesterday to rest and rehab my shoulder.  Swam at UT in the main pool this morning with Larry and Korey.  Whitney coached. 

Warm up:
3 x 300 as 75 free/25 stroke (IM order), swam one arm fly
Main set:
4 x 100 @ 2:00, "90%", backed off a bit on these and held 1:09
1 x 50 easy @ 1:00
3 x 100 @ "92%", put moderate pressure on these and held 1:07 without any significant discomfort
1 x 50 easy @ 1:00
2 x 100 @ "95%", held the same pace
1 x 50 easy @ 1:00
1 x 100 @ "100%", didn't put the hammer down and went 1:07 again without discomfort
1 x 50 easy @ 1:00
1 x 8 minutes pull, negative split, buoy only
4 x 100 @ 2:00, held 1:07s
1 x 50 easy @ 2:00

3200

There was more, but I left for work since it was already 7:30 (and I didn't want to stress my shoulder any further for today).  While I still intend to swim at Zones, I really want to be healthy for a run at top ten times in lcm and scm later this year.  I believe that I can stay in the water while I aggressively rehab (is that an oxymoron?) my arthritic left shoulder which seems to be responding to ice, Aleve, stretching, and Thera-Band exercises.  My impression is that the role of surgery in dealing with osteoarthritis of the shoulder is controversial; I certainly don't consider it first line treatment in the absence of a rotator cuff tear or a dislocation, neither of which I have.  Planning to skip Fast Friday tomorrow and swim more of an endurance workout at Life Time instead since I think sprinting is ill-advised at this point.  Physician, heal thyself, as they say. 

Tuesday, January 22, 2013

Tuesday January 22, 2013

So I believe that my primary problem is osteoarthritis and am treating it as such.  As this is a chronic condition rather than an injury, I plan to stay in the pool but will add a pendulum type exercise to my dry land routine and will continue to use ice, heat, and anti-inflammatories.  I swam at UT in the main pool this morning with Larry, Pat, and Joe.  Whitney coached.  Tuesdays are IM workouts which of course means a lot of fly, a stroke I probably should avoid for awhile. 

Warm up:
200 swim/200 IM (kick/swim)/200 pull/200 IM (drill/swim)
Main set:
16 x 25 fly @ :30
8 x 100 @ 1:40 fly/back
16 x 25 back @ :30
6 x 100 @ 1:45 back/breast
16 x 25 breast--I skipped these and warmed down because it was time to leave for work

3000 yards

Monday, January 21, 2013

Monday January 21, 2013

Lifted light to moderate weights last night as my medial epicondylitis has resolved, and I need maintenance lats, biceps, and triceps work.  Swam at UT in the main pool this morning with Larry, Kristy, and Joe.  Whitney coached. 

Warm up:
2 x (150 swim/100 IM kick/150 pull/100 reverse IM)
Main set:
12 x 150 @ 2:10, 1-4 as 50 fast/100 aerobic. 5-8 as 100 fast/100 aerobic, 9-12 as 150 fast; held 1:52, 1:48, and 1:45 respectively.  A decent but not great set for me.
12 x 75 pull, buoy only, @ 1:10, odds breathing 3/2/1 by 25, evens breathing every other
1 x 1200 with fins as 100 fast (goal 1:00)/200 kick moderate; swam only half of this because my tendinitis bothered me on the fast 100s (went 1:03-1:04).

4300

Saturday, January 19, 2013

Saturday January 19, 2013

Lately I feel as though I am trying to race a Chevy Vega at Daytona.  Pete Orscheidt liked to tell us not to limit ourselves, alluding to the mental aspect of swimming.  But in the past year I have dealt with a rhomboid strain and medial epicondylitis.  Now, when I have finally positioned myself to make a serious run at a top ten time after a decade in Masters swimming, I have a recurrence of  tendinitis in my left shoulder, despite the fact that I have consistently been doing my RC exercises.  So I am applying ice and taking Aleve and using my Thera-Bands.  And trying not to get frustrated.

Swam in the main pool at UT this morning with Dick and Pat, next to Larry, Jason, Chris, and Sharon.  Chris and Pat are accomplished triathletes and very strong swimmers.  The pool was set up long course.  Whitney coached.  

Warm up:
200 swim/100 back with buoy/200 free/100 breast with buoy/200 free/100 kick
Main set:
4 x (1 x 400, 4 x 50 breath control--4/3/2/1, 1 x 100 kick), :30 rest between each repeat.  Descended the 400s 5:55, 5:50, 5:33, 5:32.  Felt some discomfort in my shoulder in the middle of the fourth one and backed off a bit.
1 x 800, felt strong throughout and went 11:09 (5:33/5:36), a practice PB and :05 faster than my time at long course Nationals in 2004.  Very pleased with that swim.
100 easy

4600 meters

Our main set on Fast Friday was 6 x (100 fast/200 easy @ 10:00); I swam five rounds before leaving for work and held 1:01 from a push off the wall.  Attacked the walls and felt strong, but my left shoulder hurt a bit on these.

Thursday was a freestyle emphasis day; the pool was set up long course, and the main set was 16 x 100, odds @ 1:35, evens @ 1:30.  Should have been able to hold 1:22 or better but cruised these and held 1:25. This was followed by 8 x 100, odds @ 1:30, evens @ 1:25.  Made these, but my pace should have been faster.  

Wednesday, January 16, 2013

Sleep or swim?

It's not a trivial question.  In past years I consistently chose to swim despite a lack of sleep the night before.  This season I decided to try a different strategy, as I have become convinced that sleep deprivation is detrimental to training and impairs the immune response.  So this morning, after an emergency case which ended at 11:30 last night, I skipped practice and slept in.  Yesterday we swam a tough IM workout (the main set was 4 x 500 as 50 fly/100 back/150 breast/200 free, descend), and Wednesdays are also IM days.  The RC tendinitis in my left shoulder which flared up this week is better but certainly could benefit from a recovery day.  I have been using my Thera-Bands daily and applying ice after practice and at bedtime.  My medial epicondylitis has finally resolved after nearly five months, pretty typical from what I have read.  My next meet will be Zones at UT on April 5-7, which means that I have another ten weeks of training before I begin to taper.  Staying healthy remains a challenge as it is for all Masters swimmers. 

Monday, January 14, 2013

Monday January 14, 2013

Swam at UT in the diving well with Sloan, Kristy, and Chris, next to Larry, Keith, David, Mike, and Jim.  Whitney coached.

Warm up:
300 swim with 3 SDK off each wall, 100 IM kick, 300 pull, 100 IM right arm only, 300 10-3-10 drill with fins, 100 IM left arm only
Main set:
8 x 150 @ 2:00, held 1:48 and felt strong
4 x 25 no breath
6 x 150 @ 1:55, held 1:48--very strong set for me
4 x 25 IM order
4 x 150 @ 1:50, pull (buoy only)
4 x 25 kick
2 x 150 @ 1:45, made 'em
4 x 25 descend
16 x 25 @ :30, odds 8 strokes fast off the wall, evens easy

5000 yards

Saturday, January 12, 2013

Saturday January 12, 2013

I had an early meeting yesterday morning, so I joined Kristy at Life Time and swam the Fast Friday workout which Whitney emailed us.

Warm up:
4 x (100 free/25 fast/100 pull/25 kick)
Main set:
1 x 400 for time, went 5:14, a practice PB
200 easy
4 x 100 @ 2:15, :20 faster than 400 time, went 4:56 (1:14, 1:14, 1:13, 1:15)
200 easy
1 x 200 for time, went 2:30
200 easy
4 x 50 @ 1:10,  :12 faster than 200 time, went 2:17
200 easy
1 x 100 for time, went 1:10
200 easy
4 x 25 @ :30, :06 faster than 100 time, went 1:04
200 easy

3600 meters

This morning I swam at UT in the main pool which was set up long course.  I was up until midnight last night due to an emergency case, and my shoulder was a bit sore, but I still swam strong.  Shared a lane with Kristy, Heidi, Chris, and Sharon, next to David Gogulski (visiting from Nitro), Larry, Jason, Pat, and Max. Whitney coached.

Warm up:
400 free breathing 2/3/4/5 by 100, 200 IM drill/swim, 400 pull breathing pattern as before
Main set:
4 x 100 @ 1:25
100 kick
1 x 200 fast, went 2:39
1:00 rest
6 x 100 @ 1:25
100 kick
1 x 200 fast, went 2:42
1:00 rest
8 x 100 @ 1:25, made 'em
100 kick
1:00 rest
1 x 200 fast, went 2:39
6 x 100 @ 1:25
100 kick
1:00 rest
1 x 200 fast, went 2:41
100 easy

4800

Thursday, January 10, 2013

Thursday January 10, 2013

After icing my ac joint yesterday evening and doing my Thera-Band exercises, my shoulder felt great this morning.  I swam at UT in the main pool with Larry, Joe, and Chris.  Whitney coached.

Warm up:
400 swim, fingertip drag/400 with fins alternating one arm freestyle and kicking by 100/400 pull
Main set:
20 x 100 @ 1:30, holding best average.  I last did this set exactly one year ago swimming solo at Nitro and held 1:09-1:10; a few days later I developed rhomboid tendinitis.  Today I led the lane on the first ten and held 1:09-1:10, then went second behind Larry on the last ten and held 1:08s with a few 1:07s and a 1:05 high on the final one.  Actually felt stronger on the second half of the set. 
1 x 400 swim with fins, DPS, averaged 12 strokes/length
There was another set, but I had to leave for work.

3600 yards

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


Tuesday, January 8, 2013

Tuesday January 8, 2013

Swam at UT in the diving well with Larry, Jared, Sharon, and Joe.  Whitney coached.

Warm up:
400 swim/300 pull/200 kick/100 IM
Main set:
4 x (6 x 50 @ 1:00, IM order by round/1 x 500 @ 7:00/1 x 50 kick fast @ 2:00); I had to leave for work after the third round but descended the 500s 6:12, 6:03, and 5:56.  Felt strong on these. 
100 easy

3600

Monday, January 7, 2013

Monday January 7, 2013

Very tiring call weekend without any opportunity to nap, so I wasn't expecting much this morning at practice.  I shared a lane in the main pool at UT with Sloan, Kristy, and Jeff.  Whitney coached.

Warm up:
3 x 300 as 100 swim/50 kick/100 swim/50 IM
Main set, no additional rest:
4 x 200 @ 2:40, swam these moderate and averaged 2:29
4 x 150 @ 2:00, held 1:50
4 x 100 @ 1:20, held 1:10 and actually felt pretty good
4 x 50 @ :40, held :34-:35
1 x 600 with fins, alternating 100 kick/100 free with 10 breaths
4 x 200 pull @ 2:35, used paddles and a buoy and held 2:22
4 x 150 pull @ 1:55, pull; held 1:46
4 x 100 @ 1:15, pull; held 1:10
4 x 50 @ :40, pull; went on :35 by mistake and made them

5500

Despite 2000 yards of pulling, my elbow wasn't bothering me much today. 

Saturday, January 5, 2013

Saturday January 5, 2013

Swam at UT in the main pool with Kristy, Sharon, and Joe.  Whitney coached.

Warm up:
900 as 100 free/50 fly/100 free/50 back/100 free/50 breast
Main set:
1000 @ 70%, went 12:31, holding a 1:15 pace, felt strong and smooth
1:00 rest
500  @ 1/2 1000 time-:05, went 6:07
:30 rest
50 kick
1:00 rest
800 pull @ 70%, went 9:40
1:00 rest
400 pull @ 1/2 800 time-:05, went 4:42
:30 rest
50 kick fast
1:00 rest
600 swim @ 70%, went 7:30, holding a 1:15 pace
1:00 rest
300 @ 1/2 600 time-:05, went 3:39
:30 rest
50 kick fast
1:00 rest
400 swim @ 70%, went 4:59
1:00 rest
200 swim @ 1/2 400 time-:05, went 2:15 (1:06/1:09)
:30 rest
50 kick fast
100 easy

5400

Friday, January 4, 2013

Fast Friday January 4, 2013

Swam at UT in the main pool this morning with Kristy and Mary.  Marcio, who is very fast, joined our lane when Kristy left.  Whitney coached.  I was totally gassed after today's work out.

Warm up:
2 x (300 swim, last 25 fast/50 kick/200 pull, last 25 no breath/50 kick)
Main set:
4 x 50 fast from the blocks, in heats, on 3:00; held :28s, didn't feel like I had a lot of speed
1 x 1000 pull, negative split
4 x 100 fast from the block, in heats, on 4:30; went 1:01, 1:00, 1:01, and 1:03.  Felt pretty smooth on the first three and really tried to work the walls.  Had decent track starts.  The wheels came off on the fourth one.  This was a tough set without a warm down between repeats.
1 x 1000 pull, build by 200s
100 easy

3900

Thursday, January 3, 2013

Thursday January 3, 2013

Swam at UT in the main pool with Larry and Brad, next to Jeff and Ned.  Whitney coached.  This was meant to be an easier workout because of the volume on Tuesday and Wednesday. 

Warm up:
400 swim, 300 pull, 200 kick, 100 with 8 breaths
Main set:
10 x 100 @ 2:00, 1650 race pace, held 1:09-1:10, HR = 125
100 easy
10 x 75 @ 1:30, 1000 race pace, held :51 (1:08 pace/100)
100 easy
10 x 50 @ 1:00, 500 race pace, held :32 (1:04 pace/100)
100 easy
10 x 25 @ 200 race pace, held :14
100 easy
1 x 100 fast, from the blocks, went :59 high (:28/:31)
100 easy

4100 yard

Wednesday, January 2, 2013

Wednesday January 2, 2013

I missed yesterday morning's New Year's Day practice at UT because I was at the hospital, but I swam at Life Time yesterday afternoon in the indoor 25 meter pool and began the new year with a personal best--30 x 100 @ 1:30.  I held 1:19-1:20 for the first 25 repeats, then held 1:21 for the last 5.  Felt strong throughout. 

This morning I swam at UT in the main pool with Sharon, next to Jason and Sharon's daughter.  The pool was set up long course.  Whitney coached.

Warm up:
1 x 800 as 75 free/25 nonfree/75 free/25 kick
Main set:
4 x 200 @ 3:00, held 2:47s
4 x 50 fly @ 1:00 (very tough)
1:00 rest
4 x 200 pull @ 3:00, used paddles and a buoy, held 2:42s
4 x 50 back @ 1:00
1:00 rest
4 x 200 swim @ 3:00, held 2:48s
4 x 50 breast @ 1:00
100 easy (there was another set of 200s, but I had to leave for work)

3900 meters