Back

Right side I can pin point it.  It is approximately 5cm right of spine at the L-4 level?  What happened is that I was favoring my right quad strain as I was walking to the entrance of the pool on Tuesday.  My right knee buckled, and I suddenly nearly collapsed to the ground, twisting as I caught myself before I did hit the concrete.  I tweaked my back.  It has progressed to being very uncomfortable to sit. 
It does not have any negative effect on swimming.  It took a bit longer to warm up this morning.

0618

400 swim
200 drill

4x
IM order
1:10
1:00
50 swim
50 drill

200 swim

4x50
sprint
blocks

200 ez

100IM
sprint

400 warm down

2100 meters

Backkkkkkkkkkkkkkkkkkkkkkk

Post This Here

This is the workout for November 24, 3012 at the Rose Bowl Aquatic Center for the Masters group.
http://img.ly/q6M8
The coach not only writes the workout on the white board, he also explains in detail the planned matrix.  Cool.

Late entry.
We were allotted 20 minutes for warm up too.  I did start in the rec pool, nice and warmer, my feet were cold so I warmed them up for about 200 yards before getting in the comp pool.

We also did:
30 second vertical kicking
50 swim
2 minutes

The only modification to the posted workout was a reduction of 25s from 16 to 12

Happy Day After Thanksgiving

So yesterday was a forced NO SWIM DAY!  I hope there were some workouts before the big eat, although we did not have one at RBAC.  But it was back to the pool this morning.  See this article which is relevant to our progression. 
We are tapering and I am totally doing exactly what Chad is telling me/us to do.  He instructed us to stay away from the pool for the rest of the day, and I think he meant no weight training too.

0618
~400 yards

600 swim
I only did 500

4x50
IM order
3 minutes

4x100
IM
4 minutes

200 IM
5 sec at 50
10sec at 100

12 minutes swim

I don't remember any of the time intervals or rest stops,
I think I did the workout correct. 

1300 meters

plus 12 minute swim,
~500 meters

1800 meters

10 Today

10 swimmers swimming.  We are tapering.
I felt a bit lackadaisical and like a newbie during warm up.

0626

800 swim

4x50 kick
1:30
25 hard
25 ez

200 build

6x50
sprint
3 minutes
fly/free

200 swim

100 AFAP
free
1:14.20

500 swim

2300 meters

No Weight Training

Check on Conditions-GO

Test of injuries this morning.  All systems seem good, although lumbar/back is an issue.  I stumbled upon entering the building this morning, tweeking my right lumbar to equal the left side irritation from backstroke starts on Friday.  We did 8 block starts this morning, and nothing hurt!  The first 3 were at 50% and all too deep.  the final 5 were much better, adjusted the depth by keeping hands open and using a slight pressure with my hands to level off earlier.

Saturday
Rose Bowl Closed
Santa Monica Swim Center
1500 meter swim
1000 meter kick
300 meter warm down
A bit of pain in the mid quad towards the end of kick set

Sunday
No Swim Day
2 mile walk, created pain in quad
I suggest to stop walking/using quad for exercise

Monday
0618
800 mixer

8x50drill/swim
1:10

6x100
2 minutes
3x descend
3x ascend
50/50 free/fly

2x200 warm down

2200 meters

Good training room session
No lunges!

Tuesday
0618

4x200
20 seconds

6x50 kick
1:15

8x50
block start
5-6 dolphins
no breather to 25
ez to wall
3 minutes
all fly starts

500 swim

2000 meters

POP!

That is a most disturbing sound.  I probably did not even hear the 'pop', but I sure felt like I heard it.  Fortunately I think it is just a little irritation, but I certainly strained it.  Right side, right in the middle of the front upper leg.  It happened during a lunge with a 10# medicine ball overhead.  Too aggro dude.  I also strained my left sacro-illiac region on the second to the last backstroke start.  We have been doing many block starts this season.  It is really a strong exercise.
1. Push out of the water onto the deck. This involves a smooth exit from the pool. 
2. Mount the starting block to ready position.
3. Reaction to start signal.
4. Execute a proper dive. 
5. Streamline body with hands together. 
6. Legs and feet together, toes pointed. 
7. Whole body follows hands into 'hole'. 5 feet deep is optimal.
8. Start swimming before slowing too much.

Monday

Tuesday
0622

 Felt ill.
Swam by myself in the morning.

Tuesday
1230
Regular workout

Wednesday

0615

800 mixer

Kick set

2x100
Time Trials
Backstroke
1:20.67
1:14.67

Best time ever!

1000 warm down

Thursday
Morning
Noon

Friday

Meet warm up

1000 extra ez

I have been doing a dry land training session regularly since October 15, when I returned from Walnut Creek.  I have been in the training room 3 days a week for a month.  NO accidents until today.  I should be stopping the legwork at this time according to some swimming literature I have read recently.  So it goes.  It is a psychological setback, I feel like I have let myself down.  I do not think it is too bad.  Time will tell, keep posted.

Past Post Including No Swim Day

Catch up is a drill.  It is also what I am doing this afternoon, catching up on the daily log of swim training.  I left to swim Thursday afternoon and have returned today. 

Thursday Noon

800 swim warm up

10x50 kick
w/o fins
IM order
last 2 choice

100 ez

2x

50, 100, 150, 200
50, 1:40, 2:30, 3:20
fly, breast, back free
breast, back, free, fly

2400 meters
B

Friday

warm up

8x50
sprint/ez
IM order

8x100 free
800 pace
1:45 interval
1:25/26/27 average

400 warm down
comoplained about irritating pinch in right deltoid
went to rec pool for swim down

2200 meters

Good weight room session

Saturday

No Swim Day

Sunday

Weight Room first

1500 meter swim
500 meter back stroke

2000 meters

Workout Well

Things  are going well at the pool.  I am well on my way to swimming again at noon today. 
Tuesday I completed a double swim day.  Wednesday we did a lactic workout, the coach even said so.
We amounted to 2150 yards.

Thursday Morning 

3,2,2,1 warm up

20x50
Block start
30 seconds

1-5 AFAP
6-10 emphasis on start
11-14 IM
15-20 sprint start/finish

400 cool down

2200 meters

Weekend Update

We did the prescribed "meet warm up" on Friday.  I believe it is the standard Rose Bowl Masters pre meet swim. 

Friday
600 mixer

8x50
drill/swim
1:10
IM order

4x100
build
1:45

4 block starts 25 meters

swim cool down

I did easy upper body lifting but I did too much lower body and I was very sore on Saturday..

Saturday is a No Swim Day.

Sunday
Mission Viejo SCM Meet
100 Back 1:27.5
100 Fly 1:15.03
50 Back 37.55
400 Free 5:33.79
   2:46  2:47

Monday
EZ morning swim
kick set with fins
Good training room session
lots of lower body work

Wednesday Was Yesterday

So it goes, Wednesday was yesterday.

Today I am on my way to my 2nd swim session.  There were 3 of us this morning.

0622

5x200
choice
15 seconds rest

50 sprint

400 free

50 sprint from wall

800 free
last 400 was 6:20

some grumbling this morning
workout ended at 0720

2300 meters

Wednesday, Short Course Yards

0624

warm up

4x50
kick

4x25
4x50
4x75
30 second base
descend

from block
2x
25 free
50 free
100 free

warm down

unknown yardage