Wednesday, March 31, 2010

Shoulder Update

The Strawberry Canyon Masters Spring Meet was Sunday at Spieker Aquatics. I swam a good 50 fly in 28.90 and my 100 free was a 00.30. I was not happy with the 50 free at 27.02 and the 100 back was just a bit slower than Rinconada. Total yardage would be 2000 yards for the day.

Monday I tried to swim but I only swam about 10 laps before I exited because of nagging pain in the left shoulder blade area. This pain is persisting through Wednesday. I swam about 250 yards and then had pretty good kicking session on Tuesday. I would set the total at about 1500 yards but it was mostly all kicking.

Wednesday I swam easy.

1000 swim easy
800 kick on back with fins, mostly alternating
500 free ez

2300 yards

Saturday, March 27, 2010

Thursday I Went for A Walk

Right on schedule, Thursday followed Wednesday and I did not swim. Nor did I do any dry land training other than going for a one hour walk.
I waited until the noon swim at Ridgway on Friday but I got there early and got my workout in before the water became too turbulent.
500 swim
2x200 back
100 back
250 kick with fins
10x25 kick with board
100 fly drill
2x100 fly ez
4x50 fly
10x25/25 mixed pace, intervals free, fly
100 ez

2600 yards

Wednesday, March 24, 2010


I was purposefully late for swim workout this morning, as I do not need to swim too much before the SCAM Spring Meet at UC Berkeley on Sunday. I do hope that we do not have to spend the day in the locker room as we have in the not to distant past two seasons, at least. I swam till 0800, right to the end of lap swim.

1000 free
5x100 back good, watch form, quick interval, medium pace,1:35
100 kick on back with fins ez
4x50 free, fast turn around, not broken 200
5x50 free, 50-60 sec interval
50 warm down

2600 yards

Tuesday, March 23, 2010

How About DOMS This Morning

Delayed onset of muscle soreness is what I woke up with this morning. I kind of expected it since I was at the Y for an hour last evening. I felt good at workout this morning at Finley. I think that I might invest in a pair of competition jammers. It would make sense, I wear jammers under my shorts at the Y because I like the compression effect. I need to check and I think i may try a newer pair of goggles like the pair Don showed me. I think that they are Racetech metalized. The strap appears to be of a better quality and it has an adjustable nosebridge and essentially the same fastening devices for the strap.

1000 swim, 50free/50back
500 kick on back with fins
100 ez
4x50 free on 45 sec, descending from 38-35
3x100 choice
4x50 free on 45 sec, descending from 37-34
3x100 choice
4x50 free on 45 sec, descending from36-33
3x100 choice

3200 yards

Monday, March 22, 2010

Monday Morning, Again

It is an ez day this morning. I know there were many swimmers at the backstroke clinic at Ridgway this morning. I had a lane to myself at Finley. and since I pounded a workout yesterday, I took it easier.

1000 free, choice
1000 back, ez, good form and technique
250 fly drill, one arm, alternating
5x50 fly, ez, on 60 sec
200 IM ez kick
100 IM ez kick

2800 yards

Saturday And Sunday Weekend Workouts

Typical, energetic, fun and appropriate. This is how I am to describe the workout sessions that I have been part of for the season. Saturday the group is larger and faster, with more girls. Sunday is long and arduous.

I forget the individual warm up, but I totaled the yardage as 2700, that includes the 1400 main set and 900 warm up set.

250 warm up
3x100 drill
3x100 kick
3100 kick/swim
10x25 choice

Main Set
16x100 on 2 minutes
4 Times Through
3x100 choice
50 fast from blocks
3xfly 32, 30, 30
1xbreast 37

100 ez

2700 yards

250 swim warm up
10x75, 50swim/25kick

Main Set
3 Times Through
3x150, IM order, 100 fly/50 back(150fly)
100 back/50 breast
100 breast/50 free
50 free recovery
Kick Set
3 Times Through
4x100 kick, IM order, 2 min, 110 sec, 100 sec

100 swim down

3600 yards

Friday, March 19, 2010

Two Times Friday

I got to the Finley pool a bit before 0700 this morning. I helped another swimmer some technique tips and had a pretty relaxing swim
500 swim
500 kick with fins on back
7x100 back
6x50 back
500 swim

2500 yards

I went to finish what I started this earlier this morning. Ridgway was very nice, caught up with Grounder, hung around and swam a bit.
500 free swim
6x50 back
7x25 back/free 5 seconds on 90
2x100 fly drill
6x50 fly
500 ez

2000 yards

Wednesday, March 17, 2010

Time Passes

Wednesday is unofficially the broken 200 butterfly set workout. It could be deemed official because I have joined with the other swimmers for several Wednesday noontime swims. Today we did the broken 200 butterfly workout, which has become standard for Wednesday. I probably should have swam 1000 extra before we started.

350 swim
350 kick
250 butterfly warm up, 1 arm/alternating

4x50 fly, 60 sec
250 swim, 100 free/150 back
4x50 fly, 70 sec
250 swim, 100 free/150 back
4x50 free/fly, 80 sec, start fly@20 sec, fly@15sec
250 swim

2300 yards

Tuesday, March 16, 2010

Looking Ahead

I feel the muscles. They are a bit fatigued, but they are working well. This morning I led myself through a 3000 yard workout while looking ahead to the dry land training at the Y later this morning.
500 swim
500 kick on back with fins, dolphin
2x200 breast
100 breast
2x200 back
100 back
100 free
4x50 free on 50 sec
4x50 free on 60, descending from 35,4,3,2
10x25 on 40 sec, slow/fast
5x50 broken at 20 sec
100 swim down

3100 yards

Monday, March 15, 2010

Swim Update

Saturday was a real pretty day, and th eRinconada Spring Meet was in full swing. there were about 200 preregistered swimmers and it was a very pleasant day. There appeared to be many newer masters swimmers, and not only because of the two novice events.

The best part of the meet was welcoming my younger brother, Vincent, to masters swimming competition. He really enjoyed his first formal meet since early childhood. He swam really well and I believe he will continue enjoying masters swimming for some time.

I felt good for the whole meet. The sun was shining on us all day, although the breeze did pick up in the afternoon. I may have felt good, but I did not swim fast. I will be swimming the exact events at the meet in Berkeley in two weeks. I am now in the second phase of my experiment with changing my workout routine. I have forgone the dry land workouts for about two months, substituting swimming instead of going to the Y for weights, etc. I believe that my swimming effectiveness has been affected because of what I would consider sub par performances at the two previous meets, so I have gone back into the gym and will swim in the meet after including 6 dry land sessions into my routine..

Meet results:
50 Free :26.92
100 Back 1:17.41 PR
50 Fly :30.13
100 Free 1:02.67

1000free warm up
250 warm down
250 warm down
200 warm up

1900 yards

Sunday I did dry land at the Y before I swam. I did 1 complete circuit of nautilus at 60% with 12-15 reps, and 4 pull ups. I swam late, at noon, and was tired, and soreness was already setting in. It was like a swim down, I swam 100 free/100 stroke for 1500 yards and got out.

1500 yards

Monday I was at Finley and started swimming just after 0630. I felt a bit of soreness from the dryland work but it felt good to feel the muscles. I had a comfortable workout, and I already feel stronger!

1000 free
500 kick on back with fins
5x100 free on 1:30
5x100 back on 2 min
500 free stroke work, dps/spl, bi breathing
5x100 free/fly on 2 min

3500 yards

Friday, March 12, 2010

Swimming on Thursday

I am competing at the Rinconada Spring Masters Meet on Saturday, tomorrow. It is one year ago that I first damaged my right shoulder. I swam only one event at the meet last year, I was in too much discomfort to continue. I should look at the history of the incident. It was also a poor day for a swim meet, but I recovered quickly enough to forgo any treatments and I swam well two weeks later at Berkeley and through the end of April.

Thursday has been my typical no swim day since I free to swim as much as I want these days. I went to the warm pool at Finley, only allowing myself about 30 minutes in the pool.

500 swim
500 kick on back with fins
500 swim
250 swim ez

1750 yards

Wednesday, March 10, 2010


I just was relaxing in my bed this morning, pondering why my left, left arm was sore...and the bell went ring, ring, ring, I played disc golf on Monday. Whoops, again! Just soreness from the DOMS, which is the delayed onset of muscle soreness. I know about it and there is really not much that cam be done except to practice and use the muscles. I think I may be missing the gym too much. I have scheduled my swim for noontime and I will see about which pool when the time comes.

I did get to Ridgway and it was cold. Estimates of 78-79 were bantered about and it was a chilly breeze blowing. John, H., Todd, Harry, me, Dave, Gail, Don, Ethan were present.

500 choice
5x100 free, quick turn around
250 kick on back with fins
10x50 choice on 55 seconds

4x50 free/fly on 60 seconds
250 ez
4x50 free/fly on 70 seconds
150 ez, (pee break)
4x50 free/fly, on 80 seconds, break at 25y, go fly on 20 seconds,
250 ez
8x25 on 40 seconds, free/fly, ez/fast 14s for fly leg
100 back, 1:22

3300 yards

Tuesday, March 9, 2010

EZ All Morning

I kind of feel a bit of soreness in the left pec this morning. That is good biofeedback, indicating that I did some training yesterday. It may be of interest that the rest of the left arm is fatigued and sore too. I have been aware of the looseness and popping in the surgically altered right shoulder, but there is not the aggressive soreness as on the left side.

I swam last evening at happy hour. The wind chill was a factor, but the water was very warm. There is also a problem with the ventilation in the Finley locker room. I told the front desk about it this morning. I should record last evening's swim here;
500 free
5x100 back on 2 min, last three-29, 27, 28
250 fly drill, including 50 modified Biondi drill, 2x100 1 arm, no breath/full stroke, breath
5x50 fly, ez/strong
500 choice, including turns, breakouts, mostly free and fly, no clock, various intervals, this is what happy hour is about, relax swim a few rounds, no hurry, hypoxic talking time!

2000 yards

Thsi morning was EZ swim because I am a bit sore from the exercise yesterday.

500 free ez
500 kick on back with fins, alternating
100, 2x200 back
250 breast, dps and spl, wall work but ez pull down, try to lead with navel
4x50 off block, adjusting depth of dive and breakout stroke timing, 1 off side ez
500 fist free
500 lane line assisted backstroke

3000 yards

Monday, March 8, 2010

Too Warm? What?

Did I say that? I must have worked out this morning. I felt a bit of the warmth of the fine aquatic environment of Finley Aquatic Center this morning. I did crank it up a bit too. I thought about my options for goal orientation, coached versus self coached, and I will stay with myself and be completely self coached this season.

500 swim
10x50 dolphin kick on back with fins
100 free
4x100 back on 2 min, down to 1:25
5o back@39
100 free ez
9 minutes tread water
50, 100, 100 breast
5x50 breast down to 39
5x25free/25fly on 1 min
5x25free/30-50 fly with turn on 90 sec
100 ez

2650 yards

Sunday, March 7, 2010

Stay Wet

It seems like I have not been swimming that much lately, but if I take a look at my complete log of workouts for the past several months, I would see that it is not so, but I feel that I may need some external motivation other than swimming with the group on select days. I am considering the alternative that I had used for my training last spring. That would be going to the Petaluma High School workouts on Monday, Wednesday and Friday. To extrapolate on the possibility, I could swim in Petaluma 25-28 sessions at $5 per session. That is $125-140. Then there is the travel expenses to include and that would be 36 miles per session. That is about equal to 900 miles for the 25 sessions and that is 900 miles, divided by 25 mpg, which brings us to 36 gallons of fuel @ $3.30/gal =$120.00. That, added to the $125 for 25 sessions is $245 for that idea. I can round the cost to $10 per session, and the extra time is non negotiable. This idea appears to be cost ineffective. the other alternative is to join with the Santa Rosa Masters coached workouts for an extra $29 a month more than my monthly pass, which I would need to have if I went to Petaluma. I guess I will talk with the coach, that does seem reasonable.

Saturday I swam at Dolores Bengston Aquatic Center in Pleasanton, but I only swam a 2K.

I went to Ridgway this morning and the pod was splintered and ffairly dispersed. I did my own thing.

1000 choice, all strokes
750 kick on back with fins
250 breaststroke kick
5x100 backstroke, down to 1:23 on 2 minutes
500 free, alternate breathing


Friday, March 5, 2010

Good Friday Swimming

Not much new at the pool this morning. I think I will come back later in the evening for happy hour.

1000 free/back
500 free
1000 kick on back with fins
100 free ez
5x100 free, filler swimming, I forgot what I did for this part
8x50 free on 60 seconds, down to 32

3500 yards

Later in the afternoon I was feeling pretty rough around the edges so I went back to Finley for a therapy swim and it felt really good.

600 swim
3x50 frees no clock, just feel
3x100 fly, ez stretch it out, a bit hard on last laps
3x50 free/fly

1200 yards

Wednesday, March 3, 2010


After slugging it out yesterday, I felt like swimming better this morning. I felt yesterday's effort when I started the warm up, and I felt good through the kick set. I tried a different style of alternating kick where I flexed and bent my knees dramatically. It felt good, and it did not have any adverse effects.

500 swim warm up
750 kick on back with fins
250 breast kick
5x100 back, ez
5x100 free ez
5x100 fly, spl 7-8
5x50 fly/free under 40, 60 seconds
5x50 free/fly under 40, 60 seconds

3500 yards

I went to happy hour at Finley in the evening and had a nice time. I swam some too, but I watched the divers after I swam about 1500 yards.

1000 free/back
500 back/ breast easy, working on different aspects of the stroke, especially wall and dps during breast

Tuesday, March 2, 2010

Strange As The Weather

There was nothing wrong with this morning but it just seemed that it was not a good swim day. Evidence abounded around this morning because Ridgway had an electrical problem and morning workout was canceled. This was evidenced because several Ridgway regulars were found in the steaming crab pot of Finley Aquatic Center. They are humorous in their own special way, as they can be very dramatic in showing their disdain for the slightly warmer environs of Finley. they had no organization for their workout and they showed little effort, kind of like who I felt this morning. I did go back for a better swim round 2 hours later.

1000 back/free
1000 kick on back with fins,10 laps breast kick
1000 other
That was the first session of a split workout this morning. I could not get it going. I came back after breakfast to swim better.

500 fly/free
20x25 free on 30 seconds/80%
5x50 fly 45 seconds on 1 minute
5x50 fly/back 45-40 seconds on 1 minute

4500 yards

Monday, March 1, 2010

Back Up and Go

The workout this morning was very easy and relaxed. there we not many swimmers at Finley this morning, and I was a bit uninspired and I just kind of dragged myself through the swim until the end and I felt better.

1500 swim
250 kick on back with fins
250 back
1000 swim
8x25 dps ez

3200 yards

I swam yesterday, Sunday, with W. S. leading the group with 'oreo' sets. I had to modify so I will subtract 300 yards from the 2400 yard set.

I did not do any warm up on my own.

6x75 swim50/kick25

Main Set
8 300 Yard 'oreo', sandwich rounds
free, back, breast, fly
100swim, 100kick, 100swim
100kick, 100swim, 100kick

500 swim down on my own

3050 yards