Monday and Tuesday

But first I will record Tuesday as it is fresh in mind.

15+ minutes warm up swimming

500 kick on back with fins
  alternating
  250 straight
  10x25 USRPT(40sec)
500 kick on back with fins
  dolphin
  250 straight
  10x25 USRPT(40sec)

250 swim
  including 1 arm fly

5x100 butterfly
25free/25fly/25free/25fly

250 swim

3000 yards total

Monday

500 warm up swim

1000 kick on back with fins
  similar to above on Tuesday

20x50 free
USRPT style
55 seconds
36 seconds
first 4 were slow
fail #7 37 seconds
17,18,19, easy
20 @32 seconds

250 cool down

2750 yards

Sunday Not Funday

It is okay, no problems.

500 swim warm up

500kicking with fins on back
various
10 alternating
10 dolphin
final 6 on clock

250 swim
3x100 one arm fly mix

5x100 fly
  2x ez
  3x25free/25fly/25free/25fly

5x25fly/25free
60 seconds
10x25free/25fly
ez smooth no clock

2750 yards

Workout/Practice X 3

Back to the pool after Christmas Day no swim day. 

Thursday
most important part of workout was the quick set of USRPT 20x50 free most at 34-35 with 2 fails at 12 an 16, approximately.
also a kick set and warm up
total 2750 yards

Friday
500 warm up
500 kick on back with fins
500 free harder
5x25fly/25free
5x25free/25fly
on near 60 seconds
cool down swim

Saturday
15 minutes swimming
15 minutes kicking on back with fins(750yards total)
including 15 alternating and 15 dolphin, last 6 with clock
250 swim
5x100 butterfly, building up
300 swim
2800 yards or so

The Workout Before Christmas

It was a cool and clear Tuesday morning in Pasadena California. The workout was a typical  Tuesday morning but it was special because I had a personal invitation.  I did warm up in the rec pool, exacty 500 yards

4x200
50stroke/150swim
RIMO
  substitute fly for breast

8x50 kick with fins
1:10

100 ez

400IM
  fly for breast

400 cool down
2100 meters plus 500 yards

This workout is not very relevant

What Up Butterfly

Sunday

500 warm up swim
500 kick on back with fins
10x25 kick with fins hard
5x100 butterfly
  100 drill
  3x25/25/25/25
1x25/50free/25
20x25 usrpt freestyle
2 fails
last one is 50 sprint
30 seconds

missing something because total is

2700 yards

Monday

500 warm up

500 swim

250 kick on back with fins
10x25 kick on back with fins
on 40 seconds

300 in comp pool

10x25free/25fly
near 1 minute
10x25 fly
40 seconds

200 cool down

2450 yards+
300 meters

Lone Wolf Workout

I have only swam with the workout group once.  Friday was a no swim day, although I did row 4k.
I did a sick person workout on Thursday.  Easy swimming, about 1500 yards. Back to my own swimming today.  I did arrive at 0600 and was swimming by 0610. 

500 Easy
1000 swim
300 kick, alternate, with fins
200 kick, dolphin, with fins
2x100 butterfly warm up, 1 arm, various
3x100 25fly/25free/25fly/25free
20x25 free USRPT, getting some 15's, 1 STOP at 16 (10 minutes+30 seconds)
200 cool down

3200 yards

Try To Stay In The Group

I swam the workout with the 0630 group this morning. 
I warmed up in the rec pool for 15 minutes

IM workout

2x50 IM order
total of 8

3x200 IM
Broken
10 seconds
4:30 lots of rest

200 ez

2x
4x100
25hard/75ez
50/50
75/25
100 hard
try to do as much butterfly as possible
There was another swimmer in my lane so butterfly is hard to do.

200 co0l down

Go Again Traditional Training

Checking in with a report of training in the pool.  I took last week easy, although I did strain my right groin on the Erg.  Staying off the rowing machine until next week.

I have not given in to the USRPT, although I am reverting to cruise control and doing my own workout.

I have decided to concentrate on the events that I am good at swimming.  50 free and butterfly, 100 free and butterfly, and the 200 free.  If I need to swim a 6th event, it needs to fit into the meet schedule.

Yesterday, Monday, notably I did some kicking with fins and a short USRPT set of 20x25 free.

Today, Tuesday

500 warm up swimming

5x100 free
no time

500 kick with fins
10x25 kick hard with fins

250 swim

2x100 fly warm up
3x25fly/25free
3x25free/25fly
1x25free/50fly/25free

200 cool down

Please try and do butterfly every day.

Results

The SPMS Short Course Meters Regional Championship Swim Meet is over.  It was an 'A' meet.  Well organized, well attended, and enjoyed by all the competitors, I'm sure.  The Brenda Villa Aquatic Center is an excellent facility.  I hope we can swim there again.

Mixed emotions dominated my weekend.  So mixed, that I scratched my favorite event.  I did not swim the proper events, basically due to my own faulty meet management.

I performed well, when I consider that this is my return to competition post C.E.(Cardiac Event).

I need to explore the issue with the peripheral nerve issue in my feet/legs.

Meaning I had little power in my lower body/legs during the 400.  I have been experiencing this problem for a while.  Notably 2012, and 1000 at Indy 2013.  I think when the feet go numb, this is a sign of stress, anxiety and such.  But it does not seem to happen in sprints.

The jury has decided USRPT is not for me.  For now.

Because of the way I did my cardiac recovery, I cannot tell if I lost a beat/step/stroke.  I don't think that has happened.  I need more time.
Results are on swimphone.com

Monday Tuesday Today

Monday
Fairly back pain free
800 warm up
40x25 freestyle
2 Fails
Cool down

Tuesday
Originally a scheduled off day
1000 Swim EZ

Wednesday
500 swim
500 kick with fins on back
10x25 dolphin kick w/fins
 On back
Fast
40 second send off
200 recovery

2 times
10x15 butterfly
Dlk
40 second send off
200 swim down/recovery

Ready for swim meet this weekend.
Friday
200 IM
200 backstroke
Saturday
400 free
Sunday
100 butterfly
50 breaststroke
200 free
400 free

Breakthrough Backstroke

Santa Monica Swim Sunday. USRPT. Very sore right side yesterday. Unknown source of pain.
Pain was mostly gone this morning. I have been gentle today.  I was kind and gentle at workout too.
I only did 1 session.  I was scheduled to do a 50 freestyle session but I did not think it was appropriate to do it. I am letting the back issue heal and it is close to the swim meet.

750 warm up swimming

30x25 backstroke
200 race pace
2:40/3:00
19 seconds
21 seconds rest
40 second send odd
Zero Fails

1st set of 30
Decreased rep time from 20 to 19

500 recovery cool down

Masters Saturday Morning USRPT

I forgot the writing board on the counter this morning.  I jotted the workout on the board as soon as I got home.

0625
I swam a 900 warm up
Kinks include right groin
began USRPT at 0640

40x25 freestyle
200/400 race pace
2:08/2:20scm/5:20
16 seconds
14 seconds rest
30 second send off
Fails 6,21,25,34
Note:first 2 at 17, fewer than before
end session at 0702

Recovery swimming
10 minutes approx.

Start 2nd session of  USRPT at 0715
20x25 butterfly
100 race pace
1:05/1:12scm
16 seconds
24 seconds rest
40 second send off
Note:first 2 at 17
Fails 5,11,14,16 Stop

Recovery swimming

10x15 easy butterfly
push from wall
easy 4+ dlk(double leg kick)
feel the water

Done
Back issue.  The lower right lumbar is very annoying now.  It began before swimming this morning, did not affect workout.  Tightening after workout.  Still bothersome.

Enough Turkey, Back to Swimming

My elbow hurts.  So does the other one.  Dammit.  I forgot, oh yeah, I need to be nice to my swimmer, me.  I was much nicer this morning.  I used positive statements when speaking with myself.  I try to eliminate any negativity and I am doing pretty good. 

I did not swim Wednesday or yesterday.  My body was in need of rest and I felt rested this morning. 

I did 800 yards warm up.

20x50 freestyle
400/500 race pace
5:20/6:00
35 seconds
20 seconds rest
55 second send off
Fails 3,11,14,18,19

Recovery swimming

20x25 backstroke
200 race pace
20 seconds
20 seconds rest
40 second send off
Fail 14

250 swim recovery

10x15 breaststroke
push off/
pull down/
breakout/
4 strokes
no time/easy
15 -18 seconds rest
40 second send off

400 cool down

3000 yards total swimming

6 days to swim meet

USRPT

That was the only fail this morning.  I started the round with 18,17,17 and then hit 16 on #4.  Then it was on to some wall work and breakout swimming.

Note:  It kind of feels like I race every training session.  

40x25 freestyle
200 race pace
2:08/2:22
16 seconds
14 seconds rest
30 second take off
Failed 15 only

Swimming recovery 10 minutes

10x15 breaststroke
complete without injury
augment 200 IM training
40 second send off 
no pains
no issues
seamless transition to(no recovery swimming)

20x15 butterfly
wall work
double leg kick
good breakout
5-6 strokes
17-18 seconds to wall
40 second send off

Some cool down
250 yards

USRPT Daily

Good swimming this morning.  The Website, Pro Swim Workouts, posted a version of USRPT on their blog this morning.  I am not too sure about the many modifications included therein.  My Monday morning workout this morning at RBAC is thus...

Swimming warmup, including a long warm shower.
I work into the set starting with the first 50 not counting, but taking off on the top and settling into the set.

20x50 freestyle
400/500 pace
35 seconds
20 seconds rest
55 seconds send off
Fails 12(mental),16(36sec)

Recovery/warm up swimming

20x25 butterfly
100 pace
16 seconds
24 seconds rest
40 send off
Fails 5,11,15

Recovery swimming/cool down

Sunday Santa Monica USRPT

And away we go with today's workout.  But I have a tweak in my left a/c area, caused this morning during the beginning of the first set.  I jumped it, tried some 50's backstroke at the designated pace.

500 swim warm up

20x50 backstroke
200 pace
2:40/3:00
40 seconds
20 seconds rest
take off on the minute
Fails 3,5,7(missed turn),10(50sec),12(41),14(43),16(stop)

15 minutes recovery

20x25 free
first 4 were 18,17,17,17
5-20 completed
16 seconds
14 seconds rest
30 second send off

5 minute recovery/cool down

USRPT Masters Snapshot

This is what a USRPT workout looks like.  This is a masters workout, I'm not 12. I'm 61.  This workout is focused on 100 butterfly.  My goal 'race pace' is 1:05/1:12 yards/scm.
Minor variances include a stop, which is a mental fail, and no 'race pace' set for the 15 yard starts.  Included in the 15 yard work is a variance of the streamline dolphin kick(SDK).  I am using a double leg kick(DLK).

15 minutes swimming warm up

20x25 butterfly
100 y/m 1:05/1:12
16 seconds
24 seconds rest
40 second send off
Fails 8(mental)12,17
Several under 16 later in set

15 minutes recovery swimming

20x15yd butterfly start/breakout
40 second send off
strong push from wall, streamline(always)
4 DLK+5 powerful strokes
cruise into wall
Fails at 4,14 (poor breakouts)

5 minutes recovery swimming/cool down

7th USRPT Session of the Week

I am pretty sure that is the case.  I am taking this afternoon session off.  I need to swim some fly tomorrow.  I could barely start the butterfly session this morning so I will do my 8th session tomorrow, which has been a no swim day.

Swim warm up.  I tried to start the session after about 250 warm up.  that did not work well.  I need more warm up laps.  I have a pain in my right triceps that needs more attention before swimming race pace.  It went away within the first 10 reps.

500 swim warm up

40x25 freestyle
400/500 pace
5:20/6:00
16 seconds
14 seconds rest
30 second send off
Fails 7,20,30(mental)
Several swims under 16 in last half of session

15 minutes recovery swimming

Attempted a butterfly session
Very tired/sore after 3 reps
STOP

Morning Session Not Good. Better at Noon USRPT

It was a combination of a few things that made the morning session less than optimal.  I went to Commerce.  It is only $1.00 to swim there.  It is only 20 minutes away.  But there are no backstroke flags and there is not a deck pace clock.  It is awkward to look up at the scoreboard clock.  So I tried to get into a session but was not swimming well.

15 minute swimming/warm up

Set 1
400/500 freestyle
5:20/6:00 race pace
35/6 seconds(due to clock sighting)
20 second rest
55 second send off
Fails at 6,10,14,15
STOP
#15 was 38

Recovery swimming
into
Breaststroke
x25 breaststroke(unknown #)
slower than race pace
50 second send offs
x15 breaststroke(unknown#, about 10)
hard push offs
good break out
no issues with groin, knee, hips, etc.

15 minutes swim recovery

Noon at RBAC

500 swim warm up
including building backstroke

20x25 backstroke
200 backstroke
2:40/3:00 race pace
19 seconds
21 second rest
40 second send off
0 Fails
several 18 seconds later in session

500 recovery/swim down
including
4x25 freestyle
building to race pace
STOP.

Catching Up With USRPT

It has caught me this morning.  Whew. 

0622

Started set at 0640

40x25 yard freestyle
200/400 race pace
2:08/5:20/6:00

16 seconds
14 rest
30 second send off
Fails at 8,15,23,32,
finished strong, thoughts of creating greater propulsive forces with forearm as well as hands
applying more pressure during propulsive phase of stroke, causing more fatigue

15 minutes  recovery

20x25 Butterfly
100 race pace
1:05

16 seconds
24 seconds rest
40 second send off
fails at 4,5
slight strained medial right thigh area
STOP

Swim down another 15 minutes

Time to go to the Y.

Swim-Post-Repeat(Twice) USRPT

Spoke with Gruber this morning.  We talked about doing multiple sessions.  He had a breakout morning today.  I remained calm.  We spoke during warm up, right before we started our individual sessions.

30x50 freestyle
Begin set 0640
400/500 freestyle
5:20/6:00 pace
35 seconds target
20 rest
55 second send offs
Fails at8,13,17,21,25,28
recorded times for final 6 reps
36,34,35,36,34,35

Break, recovery swimming
20 minutes
bathroom break

20x25 Backstroke
Begin set 0735
200 backstroke
2:40(35)/3:00 pace
19 seconds target
21 rest
40 second send off
Failed #7 (mental)

Notes

Freestyle
Thinking of pace, not taking first rep after fail too fast.  Use complete arm for pull
Did not think about extra propulsive force during stroke phase except once. 

Backstroke
Remember to be springy and seek natural pathways when swimming backstroke.  Relax the spine into a curved, cupped position for springiness and let the arms pull in their natural pathways.  These techniques/thoughts produce desired results.

2000 yards swimming at race pace

Monday Morning, Go

Get in, get going.  I did some time management swimming this morning.  I warmed up until 0645, then started the first session.  The second session started at 0715.

Approximately 15 minutes of warm up swimming. 

40x
25 yards
400/500 freestyle pacing
16 seconds
on 30 second interval
14-15 second resting
Fails at 18,26,30,37
(22 minutes)

Recovery swimming
13 minutes

20x
25 yards
100 butterfly pacing
16 seconds
40 second interval
24-25 second resting
fails at 7,11,15,18
(16 minutes)

cool down swimming

Santa Monica, USRPT

Nice place to train this morning but I didn't stay in town this morning.  I really was/am tired today/this morning.  SF Niners are sucking on the TV too.

I had some training thoughts while swimming.  Most important was thinking of using my complete arm in my stroke.  I need to think about continuous force3 during the propulsive phase of the stroke too.  These thoughts only occurred after midway in the freestyle set.

800 swim

20x
50 freestyle
400/500 race pace
35 seconds
20 rest
Fails at 7,13,16
19 started 15 seconds late
20 started 5 seconds early

250 recovery swimming, including backstroke

20x
25 backstroke
200 race pace
19 seconds
21 rest
failed 11

400 cool down including
10xbutterfly push offs
double leg kicking off streamline
breakout stroke and followthrough
15 meters

2950 yards

Cloud Cover

Woah, the alarm woke me up this morning and I did NOT get out of bed immediately.  Thanks goes out to the Benzodi family,,,

USRPT

800 warm up, I think

20x 25 free
200 race pace
15/16 seconds
20 seconds rest
fails at 10,14,and did 22
I left too soon for 14, only 15 seconds rest

I must correct this set 
16 seconds
14 second rest
20 x
30 second send off

200 recovery swim

20x 25 backstroke
200 race pace
20 seconds(lots of 18/19)
20 seconds rest
0 fails

This set needs correcting too.
18 seconds
20 second rest
38 second send off

500 cool down including 6+ breaststroke walls/breakouts

Ninety One Degrees

That is no lie, it was again in the low 90's today for the second straight day.  After my easy swimming at Rose Bowl, I went to see how the new complex at USC is coming along.  I stopped in for a swim and did a pretty good workout.

USRPT training.

500 warm up

26x50 yard freestyle
400m/500yd pace
5:20/6:00
35 seconds
20 rest
fails at 6,10,12,16,20,24,26
did not fail #20

500 cool down

Yesterday's USRPT and Today's LOAF

That is correct I loafed through 2700 yards/meters this morning.  Yesterday was a good speed workout.


Wednesday

1000 warm up swim

20x 25 freestyle
15/16 seconds
20 seconds rest
no fails

200 warm down/warm up

20x25 butterfly
16 seconds
24 seconds rest
fails at 8,10,12,15,17

200 cool down

2400 yards total

Thursday

1000 swim
500 swim

1000 meter swim
200 meter cool down

USRPT 500 Yard Freestyle Training

These workouts are getting really boring.  By boring I mean there is no superfluous flopping, drills, kicking, or other less than efficient swimming.  Except for the warm up and cool down.
 
800 warm up
ez swim
backstroke
building

30x
400/500 race pace
50 free
35 seconds
20 rest
55 second send off
Failures at 12, 16, 21, 24, 27,
28, 29 and 30 were @34 seconds

12 minutes cool down
I now have a scuba slate but I did not use it today.  Failed reps are fairly accurate.

NOTE:  I can certainly feel a loss of propulsive force when letting up just a bit(a stroke or two) from the desired pace. This is a mental issue.  Professor Rushall talks about thought processes that will occur during the rest phase.  My thoughts today included thinking about the loss of propulsion when easing a stroke or two and thoughts as I was approaching the conclusion of the set that I was swimming well at the desired pace, and even concluded the final 3 reps in 34 seconds. 

Plan on butterfly work tomorrow. 

Monday

USRPT
200 backstroke
100 buterfly

I swam an undetermined length for warm up, including some backstroke
Talked with Gruber, he is my mentor for this program.  He talks/skypes with Professor Rushall.

200 backstroke
2:40/2:56 pace
20x
25 backstroke
19-20 seconds
20 second rest
Take off at 40 seconds
I did this set with zero fails

100 Buterfly
1:04 pace
16 seconds
24 second rest
Take off at 40 seconds
Fail #7,11,12

10 minute cool down

Ultra Short RPT in Santa Monica

Well, these workouts are easy to log.

300 easy swim in Splash Pool
500 warm up in Fitness Pool

USRPT
400/500 pace
35 seconds
20 rest
This makes it pretty easy to stay on task
55 second send off
Decrease send off  by 5 seconds
 i.e start set on 00, 55, 50, 45, 40, etc back to 05 is 12th rep
30 reps without back to back fails
8, 4, 4, 4, 3, 2, 2, 3
This is about as accurate as I can be. I get confused while I'm doing the set.
Failures at 36 and 37 seconds

400 ez cool down

Friday USRPT 100 Butterfly

Wow, this workout is the 12th day of swimming in a row.  One more and then I will take a full rest day.  Today was a complete ultra short race pace training workout focused on the 100 butterfly

800 swim
200 1 arm fly drill

USRPT Set
30x
1-4 easy with 20 seconds rest
3x
3x
4x
3x
3x
3x
2x
3x
2x
rest period became 25 seconds about halfway into set

500 cool down

2250 total

Staying Focused USRPT

Training effect in effect today.  I just had a chocolate milk.

0623

800 swim

USRPT
400m/500yd free
35 seconds
20 rest
10x
6x
4x
2x
3x
3x
28 reps total

400 cool down

Remember the objective of this training is to do as many rounds at race pace until failure to make pace time.  One round is then passed for recovery.  The process is then continued until 2 rounds are failed in a row. 
5 missed single rounds until stopping because I mentally failed #29 for the 2nd in a row.

1200  warm/cool
1400 yards USRPT

Swim/No Swim

Yesterday was my 9th day in the water so today is my 10th straight day.  The water was so warm that it was right to take it easy yesterday.  I was seemingly tired and I still have the stupid cough,  but this morning everything was well, except the cough. 

Tuesday
Easy swimming
no workout
no sets

Wednesday
800 swim
200 back

22x
25 backstroke
200 pace3
18-19 seconds
20 second rest
rest after 10, 18

300 recovery

8x
25 butterfly
100 pace
15-16 seconds
25 second rest
stop after 2, 4, 6

400 warm down

USRPT #2

Today I concentrated on butterfly, specifically the workout matrix for the 100 fly I think I did a pretty good job of sticking to the program.

500 swim
3x100 1 arm fly

400 kick on back with fins

20x25 fly
16 seconds
20/25 rest
4x, 3x, 3x, 4x(25rest), 4x(25), 2x

250 swim down

9x15 meter no breather
butterfly
full recovery
good form

500 swim down

2700 yards

First Completed USRPT Session

I stuck to the program completely today for the first time. 

Santa Monica Swim Center

500 swim
3x100 back

16x50 free
400m/500yd paced at 5:20/6:00
35 seconds
20 rest
5x, 3x, 3x, 3x, 2x

200+recovery

20x25 back
200 back paced at sub3:00m/2:40yd
19 seconds
21 rest
10x, 7x, 3x
I wanted to do this set butterfly but there was another swimmer in the lane

250 swim down

2550 yards

I did some quality breaststroke work yesterday in addition to some USRPT

seven days in a row, I feel good,

Log This Workout

Everything is good on the swimming front.  I am trying to do the USRPT.  I did not swim last weekend.
Monday I swam in Roseville, Mike Shiletto Indoor Pool
I tried to work in some USRPT
Tuesday I was at the SCFYMCA.
Too hard to do any hard work
Wednesday I was back at Shiletto Indoor in Roseville.
Thursday back at Rose Bowl
Warm up
Some 1 arm backstroke
Comp Pool
15m,20m,15m
fly/free
various, mostly 20 free and 15s fly

Today is the workout I wast to log.

1000 swim

5x
50back/50breast

5x
50fly/25back hard/25free

Move to comp pool

100ez

6x
15fly/20free/15fly

100ez

done

Gotta Post Some Test Results

Sunday was a no swim day.
Saturday, October 19, I swam at Santa Monica
1500 meters aerobic
+700 swim down

Monday
1000 swim
3x200 broken
USRPT additional
8x50
35 second target
25 second rest

10x25 fly
25 second rest

cool down

Tuesday
Kroc Center San Diego
1000 swim
500 test
6:55

Past 500 swim test results
7:48
7:21
7:02

 10x100IM

cool down

Wednesday
1000 swim
USRPT
14x50
35 target
25 seconds rest

Thursday
Swim at Brenda Villa Aquatic Center Commerce CA

60 minutes

no pace clock
no backstroke flags

kick on back with fins
5x200 IM
concentrate on fly and breast kick
cool down

Bicycle Stress Test
 0900 Kaiser Downey

Data results will be available
Preliminary results are excellent

Achieved maximum heart rate of 145
162 percentile for age
VO2 max 42.7











 

ERG

I have been visiting the Y on a semi regular basis, about twice weekly for 4 weeks.  Yeah.  i really am glad I located the Concept2 ergometer.  It is really the only machine in the facility that is worth a spit.

1130

Shoulder maintenance
10 minutes

4+K

4:43
9:08
13:30
18:30

Middle 2K was split at
4:25
4:22

8:47

Best time
7:56
or 8 minutes

World and American Best

All Systems GO

Today was my first attempt at the new training paradigm involving USRPT.  Ultra short race paced training is a modern, science based, training system using a predetermined 'race pace' that is held through the set.  The optimal rest/break/interval is +/- 20 seconds.  A predetermined number of repetitions is completed at the 'race pace'.  When failure to meet the time happens, the next repetition is bypassed and then the set continues.  The set is finished when 2 reps in a row are failed.

I did a mixed workout today.  I mixed traditional training(TT) with USRPT.  This was my first real attempt.

1000 swim
500 kick on back w/fins

3x
broken 200
45 seconds
on 3:30

USRPT
10x50
35 second pace
20 second rest
go on 55 seconds
failed at 5 and stopped at 10

10x25
backstroke
18 second pace(1:12 pace)
20+ sec rest
go on 40 seconds

400 ez


Good swim on Thursday too...!!!
And I rode the bike for 40 minutes!

Normal is Better

Yesterday was not a good day.  Effects from the day/evening prior were negative.  It took the complete day to recover.  I am a lightweight, when it comes to alcohol consumption, blah.  So I got nothing done.

Today was much better. 
0615

1000 swim
kind of rough

10x25 back
17 to 16
active swim back
1:30

200 ez

10x25 fly
16/15/14
last one 15 smooth
active swim back
90 seconds

200 ez

over 1 hour

500 Swim Test

Passed the test this morning.  I looked at splits at
1:16
2:40+
3:31
and
7:02

500 warm up first

500 cool down

several 25 back sprints
active recovery/swim back
1:30
17-16 seconds
longer stroke equals faster laps

5x50
descend to 35

several laps of easy swimming
total swim time almost 90 minutes

Talked with Gruber about Dr. Rushall article on race paced training.  Will be doing more of it as I get stronger.

I'M TIRED!

Gee, Mr. Wilson, I swam a whole hour this morning.
And, I just got back from a really long bike ride, Mr. Wilson.  I rode all the way to the USC County Hospital way way over there.  It was almost a whole hour and a half.  I'm really tired.

I did a test Concept2 erg yesterday.

5 minute warm up @100 lbs

2 k test
4:43 1k
9:11(4:28) 2k

5 minute cool down

20 minute total

Swam too! In the AM....

Take a break, chill

Back to ERGing

Last week I found the Concept2 rowing machine at the Y.  I am back on it.  I used it for 5 minutes last week after my weight work.  I was sore.  Did I mention that I had a pretty good case of DOMS going for a couple of days.  I think that may have been on Saturday. 

Sunday was a no swim day.  CicLAvia.  It was too warm, I only rode about an hour. 

Monday

500 swim

500 test swim
7:21

plus more

Tuesday

Just swim
I did like several
25fly/25back/25breast/25free order straight swim rotations

Doctors Appointments today:
Echocardiogram
Primary/SportsMed Dr. Su
Advised to back off somewhat

Wednesday
Swim easy 1 hour

ERG
5 min warm up
1k @4:30
5 min cool down

Left knee aching, right upper arm(flu shot), right lower back strain
minor stiffness in left neck
 

Next Post

Talking stuff with Segway John, and another swimmer said that I would be okay when I did the stress test.  I asked him if he had an MI.  He said he did and did not want to talk about it.  That was it.  So John says his dad was a bicycle rider.  Did stuff like double century rides.  Had the big one in the back yard a year after he retired.  Never made it.  Medics called to the house.  60y/o.

Gee, I am doing great.  Started riding the bike once again, training for the stress test in 3 weeks.  I am told it will be done on a stationary bicycle.

Swim today.
0710
55 minutes in the water

1000 swim

5x100 fly
broken
50 relaxed/25free/25fly
2 minutes

500 kick
on back with fins
last 6x25 hard

200 ez

Have a nice day.

Hello Professor

Talk in the dressing room centered around some football weather Cal at Oregon.  this guy, who happens to be a cardiology professor who just retired from Northwestern says he is going back to see the Ohio State Northwestern football game this weekend.  I asked him if he was an alumnus, and he said that he just retired from 40 years of teaching there. I mentioned Mark Fainaru, if he knew of him, journalism stuff.  I thought he might have been a journalism professor, but no, he taught medicine.  I asked him if he taught cardiology, and yes indeed he did.  I introduced myself, and I mentioned my event.  We talked about it, he asked me some stuff.  1. How fast was it?  2. Is it a coated stent?  3.  How did I present myself?  I answered appropriately.
He said to be careful with the coated stent, something about them falling out or clogging up.  Hmmm.
Also said that I survived because my heart has developed collateral vessels(in the myocardium, my words) due to all the swimming and stuff.

 Anyway, I got home from swimming and on Sportscenter, both Marc and Steve Fainaru are on talking to Bob Ley about a book coming out soon.  It is about the coverup about head injuries in the National Football League. 

Swimming

20 minute swim

Main set
5x50 free
60 sec
descend from 40
5x50 free
90 sec
34, 35, 34, 33, 35

Warm down
25s mindful, some back

1 hour walking
 1100-1200

30 minute bike
from home up to Orange Grove

Good Going

I found a nice resource for information on fitness and other types of tests.  Top End Sports is where I have found some good information on an upcoming stress test that has been requested.  I feel good, although I have lost a stroke or two.  My endurance seems to be coming around.  I was in the pool for over 45 minutes today. I moved over to the comp pool around 0700

500 free

400 free test set
6:52

400 swim
last 100@1:48 with HR 110+

Looking at HR monitors

Don't forget yesterday.

Walk Hermosa to Manhattan and back
60 minutes
HR 70
Not so useful.

Y in afternoon
1600
20 minutes light weight
10 minute treadmill
up to 100+
trying to elevate

Quick

Santa Monica Swim Center

long course

30 minutes

accurate 110 bpm w/ no pauses for recovery status

1 hour easy walk to and from farmers market.

Go somewhere.

Guilt tripping.  I could have been better.  Too much round food.  Thought all athletic activity would trump lax eating habits.  Although never been notified of any issues of cholesterol or triglycerides.

Stopped puffing cigars.

Record Data Daily

In addition, I will be reporting recent cardiac data, including target heart rate, max rate during exercise, notations on resting rate and recovery.

Today's swim workout was 30 minutes straight freestyle. HR seems near 100 bpm
Additional 25 minute walk at noon.

No additional input today.

Watching for heartburn tonight.  I had it 3 nights in a row.

Behaving Like An Elite Athlete

Everything seems good this morning.  I had some pressure on my right side.  I had pressure last night.  I certainly think it is gas.  I must monitor my food intake in the evening. 

500 warm up

500 swim
7:48
missed hr count

500 kick on back with fins

See article on 20 habits of elite swimmers at SwimSwam.

Practice Is Over

Nice to Hear

I sent a thank you email to the San Diego FD last week expressing my thanks to them for the great job in assisting me to the hospital.  I received a very nice email response from the Chief today.  He is happy to hear from me and accepted my thanks on behalf of his department.  He also is going to forward my email to the crews that responded to my incident. 

I have been fielding several emails of warm wishes and good thoughts from my fellow retirees.  Chief Buscher had Evan Minard forward my emails to them.  Thank you all. 

I emailed the cardiologist, Dr. Leibowitz, about some supervision for my rehabilitation.  He got right back to me this morning.  He is happy to hear that I am rolling along, but reminded me not to push it too much.  He also said that the Kaiser cardiac rehabilitation program does not take into account a highly trained athlete like me.  It is for regular patients.  I am kind of on my own until further notice. 

I emailed the Cleveland Clinic today asking them for suggestions.

I started swimming on Monday.

I continue to walk at least 30 minutes during each session.

I have been to the Y 2 times.
Light dumbbells, light bench.
DOMS

I want to start running on the treadmill at the Y.

Check In

I am just getting over a cold.  I stopped swimming for two weeks.  This was the plan before the MI.  I gave the elbows a couple of weeks to get better.  The right epicondyle is still problematic.  The problem is minor in relation to the issue during short course season into LC.  That was not right. 

I went to the YMCA and did a 20 minute light weight session on Saturday.  I went to the Beach on Sunday and spent some time there.  I sand jogged from MB pier to Marine Ave tower.  I was out there for an hour.  I walked about a mile in Santa Monica.  Where did the Sunday farmer market go? 

To the pool.  20 minute swim.

500 swim
backstroke/ez
kick with fins

Notes:
 Right foot p.n. bothering me more than anything.
 DOMS from Y workout
 Getting over cold.
 HR drops irregularly during recovery phase of interval/set.  This has been noted for several years. 

This is not going to be too bad,.

A New Approach to Rehabilition

The Return to Work Lab.
Athletic Identity and Rehabilitation 
Catheterization Performed Here.
Angioplasty-DES
Scripps La Jolla was named this year by U.S. News & World Report one America’s Best Hospitals for cardiac care. In addition to performing a wide-range of cardiothoracic surgical procedures, the hospital boasts a cardiac treatment center, a full range of electrophysiology services, and is home to the one of the busiest catheterization labs in Southern California. Scripps La Jolla was also one of the first sites in the nation to utilize the new drug-eluting stent and has performed more than 450 procedures since the life-saving device received approval from the FDA in April.

Situational Awareness, cont

I was all inspired to hammer out a few more thoughts which leads me to awareness of the situation.  I notified some important people in the past days.  It was great to hear from them so soon, expressing thanks and thoughts. 
I notified the Battalion Chief, my friend in the San Rafael Fire Department.  I have been retired from the fire service for over three years.  I was an EMT during my fire career.  Recent training included advanced training using the new 12 lead heart monitors recently acquired and approved for field use.  This is probably industry standard now.  Our recent training also focused on another different but equally important subject. 
Much of the recent time and money consumed by our training included a whole new chapter in emergency services.  In the 80's, it was hazardous materials and environmental awareness.  In the 90's, the fire service focused on personal protection and safety in our industry.  In the time following the events of 9/11, so much focus has been on preparing for terrorism.  The fire service, being a uniformed organization, was a focus of attention.  We trained for various elements of action.  The fire service can be visioned as a military force, especially at large incidents.  The Incident Command system of managing emergencies parallels military command systems.  Integrated into our fuller understanding of the IC system, a huge emphasis on situational awareness became a very important factor in emergency mitigation.  Lack of situational awareness can lead to unwanted consequences. 

My New Squeeze

Dreamy.

Situational Awareness

I am sure the armed forces emphasize situational awareness.  It is a key component to common sense and emergency action.  As I progressed in my career as a firefighter/emt in a municipal fire department in California, situational awareness became an integral part of the methodology of mitigating situations calling for emergency actions.  It is paramount that we need to be cognizant of our surroundings, of the events occurring before, during and even after the situation, and whatever other factors are contributing to the events. There are excellent educational opportunities to explain situational awareness.  I am fortunate that I had the ability to become aware of the problems I was encountering.  I recognized the fact that I had the proper tools nearby, meaning the ambulance at the medical tent, and I implemented proper emergency procedures.

Chest pain was the most obvious symptom I experienced.  I also experienced a classic symptom of denial.  I also experienced an overall feeling of crappiness.  The reason for denial was the fact that I have experienced epigastric pressure that sometimes mimics chest pain.  It is pain in the chest, and it is also known as heartburn.  No, I thought about that possibility for a minute and decided I had no reason for gas pressure.  I ate breakfast at least 3 hours prior to the swim.  I did not swallow any ocean water either.
I did not originally want to go to the hospital, either.  It would spoil the rest of my day in La Jolla. 
Then it hit me.  I was having chest pain and I was in denial.  I dragged my sorry carcass to the on scene ambulance and sat down on the floor in back, next to one of the personnel.  He asked me if I was okay.  No sir, I am having chest pain.  I climbed on to the gurney in the ambulance.

Initial CF in the ambulance. (not an acronym, but a mnemonic)

Too many hands stirring the pot.

I still had the awareness of the situation.

I requested O2.

They offered me nitro spray.

I also requested morphine.

Thank you.

I was transferred to a SDFD Paramedic unit.

Code 3 to the Cath Lab. 

I don't think I had a chance to say 'hi' to the ER personnel.

Next issue.  Fun times in The Cardiac Catheter Laboratory at Scripps Memorial Hospital in La Jolla California.

More

Boring.

I want to go back to logging my workouts.  On the internet...what an Idea..it will become an internet/log, i/log, no probably infringing or something, a web/log, blog.  Or something.

I have written sidebars, and opinions on subjects as safety, technology, and other swim bubbles.  This bubble is special, maybe the additional information in the log of the past ? seasons of workouts will tell some of the story why I am writing today.

Yes, I actually wrote my workouts as I could remember them from day to day, since I rejoined the distance running scene in 1977.  I am sure I have several volumes in storage from the decades.

Same with tri's
I did the very 1st Bud Light Series in San Jose in 1982/?3.  I had a very narrow brush with a really bad bike crash.
I finished strong at the 1992 Santa Cruz Sentinel Tri.  I hope I have a token of that last effort.

Swimming since then.

1 or 2 volumes of handwritten workouts from the mid 90's. I think

Follow along.

STEMI

Acrynoms have special meaning.  As swimmers, we all know RIMO, SDK, and so many more.
Some special groups, especially people known to be close to things cardiac and emergent, know this one well.  To the point, it is the beginning stage of an very specific acute myocardial infarction(MI).  Heart Attack!  Technology and practice by emergency personnel, from the informed citizen, in this case me, introduction into the local Emergency Medical Service(EMS) system, assembling the "team" at the receiving end, in this case the cardiac catheter labratory/operating room team associated with Scripps Memorial Hospital in La Jolla California and all the rest of the scenario page by page from the text book and manuals.  I am writing this now.

Thank you.

I had the wonderful opportunity to personally thank many who personally participated in saving my life.  Thank you all.
Jose, the on scene medic who first asked me a question, thanks buddy, you are a leader.
 
Dr. Cavendish.  Big ups to you and your team.  Seriously, thank you.  The real best feeling ever was that stent opening up and I really could feel my heart getting better.  What a wonderful sensation.  Remember, I asked if the stent was in place, that I could feel relief?  Mumbled something like it.
Why did I keep tickling you?  I remember you slapping my hand away once or twice.  Do all your patients do that? 

Hospital people, nurses, techs, etc.  Thank you very much.  Pretty cool, huh.  I'm kind of an anomoly.

Yes, and thank you past Emergency Medical Technician(EMT) instructors.  I finally saved someone's life with smart, common sense, everyday emergency attention. 
The life I helped save was my own.

More to follow.

Here Today Better Tomorrow

Congratulations to Maya DiRado making the USA World Championship Team. Wow! 

coached workouts yesterday and today

5 swimmers today
20 minute warm up
4x50 IM order
100ez

4x200 IM
3:45(4)

400 IM
ez
cool down

2500 meters long course

Wednesday's workout
 long course

800 warm up

4x50 kick
1:10

4x100
stroke
2:30
1:42 to 1:31
fly/free

4x200
50 stroke
150 free
4 minutes

2200 meters

Wednesday workout typically is short course
  yardage is usually shorter than normal, rarely over 2000 yards.
we work on skill sets
drills
equipment such as the tower, parachute, fins
emphasis on sprinting technique
 streamline dolphin kicking
block starts/dives
100% effort short swimming

Back to Work, Slick

Nice to be back in the water, so to speak. 
I must get the elbowitis stuff behind and look ahead.

Go

Regular workout this morning at regular intensity. 

400 swim

4x100 kick w/fins
10 seconds

4x50 scull
10 seconds

50ez
50afap
100ez  1:24
100afap
200ez
200afap  2:52
1 minute/50 base send off

4x200
pull/drag kick
cool down
done

2500 meters lc

More DOMS Less Whining

Evilness

Can Anyone Hear Me, Besides the Coach, (when he 's talking;)

today, I think the coach tried to trick me into doing some alternate stuff, I did not go for it.  Huh, why did he say for me to scull instead of kick for the warm up set.  Nutty Professor.. I did back dolphin.  The kick set was after the warm up of 600.  Damm short course workouts, too much time. 

600 swim

4x50 kick
0n back
dolphin
1:10

15 minutes
from a dive
25 fly
5 push outs
25 free
exit pool
25 sdk
walk 50 meters around to beginning

6x
25 sdk
45 seconds
no fins for me.

100 ez

100 free
afap
1:10
200 swim

2x
50 free
afap
descend
31/30
200 ez


Check out the results of the Mission Viejo Long Course meet last Sunday.

I am also back in the gym, and I am trying to rehabilitate my elbow with PT.

I Have Returned

Indy 2013 was a good swim meet.  Whoops, what the fuck did I do on 200 fly?  Sh.. I am still unhappy.  Now what should I do with my elbow?  It feels pretty good.  It rested almost 2 weeks without much stress, swimming, or lifting.  I swam 2 times last week at Clark Sports Center in Cooperstown NY.  At the Greenpoint YMCA in Brooklyn, I used the pool and did mostly streamline dolphin as the pool is only 12.5 yards.  I also did a beginning lifting session on Saturday, including several pull ups.  Just a bit of DOHMS.

Back at Masters training this morning.  Good to be back too.
Good workout, did coach say lactic..
Warm up, several hundred meters freestyle and backstroke.

Drills
Freestyle
6 different
4x kick switch varaiations
2x catch up shoulder width
 including fist swimming x1

4xkick with kickboard
1:15 make interval

4x
100 free
descend
fast to faster
3 minutes
1:23
1:19
1:21
1:19

500 cool down

1400 plus warm up
warm up could have been 800 meters

Good job.

Follow Prescribed Taper, See Results Soon

All the way, hey, hey.  I look forward to the meet in Indianapolis this week.  I stayed with the masters program all the way through the season.  The only modification was self coached swimming on Tuesday and Thursday.  I think it worked to my advantage.  Swimming several times with the noon group was fun and a good way to get that extra work.  The noon group is a bunch of good people too.

There were 5 swimmers this morning swimming at Indy. Steph, Cheryl, Scott, Laura, and me.

I saw there were 5 swimmers at the noon workout going too. Chad, Ralph, Trisha, Mike and Judy.

Half the team swam supervised taper workout.

0622

400swim
200im
100drill

4x50
build
1 minute
choice/all free

4x50
25sprint/25ez
1:15

100 choice
afap
free
1:14

300 swim down

Slow down, but hurry up.

 I put the KT Tape on this morning after practice.  There is a specific way to use the tape for my medial epicondylitis, i.e. golfers elbow.  One word.  Amazing.  I followed taping directions best I could.



What. Here we go.  Trust the coach.  I am.  Trusting.  The coach.  I only, today, Saturday, swam away from the workout group.  Probably a good idea.  Only Cheryl, Laura, Mo were swimming with the Saturday group.  I talked with Cheryl after swimming and she stated that she did some 4x100 builds and 4x100 descends.  She also said she did no push outs.  Coach said he had told her not to do them.  She didn't hear him, but stayed away from them just the same.  I really like Cheryl.  She is an aquatics professional.


I did some relay handoffs with Bill Davis.  He will be swimming free in the medley.  We could be over 5 seconds faster than last year.  He thinks he can go 23.  That would be about 7 seconds faster than last season.  Wow.  Our seed time is 1:49. wow again.  Can we maybe go 1:36 in free relay.  Bob=24, me=25, Dan=23, Bill=23 ====1:35 huh?

Taper and Rest.

Sunday=off
Monday=taper with Coach
Tuesday=off
Wednesday=travel to #usmsIndy
Wednesday= swim day before meet
Thursday=1000free
Friday=200free, 200fly


Relays too, I got assigned 4, including both mixed with Cheryl, Sally and Dan

Regional Championships

Santa Clarita Masters Swimming hosted the 2013 SPMA champs again this season.  See SwimPhone.com for complete results.

I enjoyed some decent swims and learned some stuff too.  I won't be swimming 1000 free in a tech jammer.  I will stay out of it in 200 fly too.  Otherwise, everything is a go for Indy2013 next week.  Next week.  Close.
I forgot my suit this morning. I had to turn around and retrieve it/them.

Not much swimming this morning.  Coach Chad was in the water too.
500 swim
6x50
1-3 descending
3-6 descending
mostly fly for me.

50 fly in relay

250 warm down

hot tub meeting
relays discussed
other Indy2013 news and stuff.

Self Infliction Tuesday

No, I did not inflict any problems this morning.  I just got up a bit later than usual and got to the pool just before 0700. 

500 swim
250 kick on back with fins
10x25 sdk on back with fins
10x25 alternating kick with board 60 seconds
3x100 fly drill
200 fly
100ez
5x50 fly/free 1 min
5x25 fly fast/25 swim back 1:30
200 cool down
2550 yards

Rose Bowl Masters Limited

Limited to an hour speed workout Saturday morning as there was an inter squad meet starting immediately after we cleared the pool.  Get out.

Some warm up, maybe 300

20x50
1:30
1-4 descending
5-7 kick
8-12 drill
13-16 descending
17-2- ascending
any time left for cool down

1500 meters

Sunday
CicLAvia
rode bike about 8-10 miles
stopped at Western and rode to train station

Slept 12 hours, beginning around 4:30pm

Monday

0607

1000 yards

500 swim
300 back
200 fly drill, new style drill I just started today

500 swim
400pull
300kick
200drill
100stroke
or something like that,  I completed 1100 meters of the assigned 1500

4x50 descending
60sec
4x50 kick
75sec
4x50drill
90sec
4x50 descend
2 min

4x100
2 minutes
descending
last one 1:24
100 swim down

2400 meters
plus 1000yards

Recovery and Rehabilitation

Golly, that hurts!  Gee, I hope it goes away soon.  I had to swim in the penalty box lane.  The lane for the infirm.  I actually feel slightly embarrassed, but I did have a good kick set on Wednesday.  I think I limp swam for about 1000, then a good kick set. 

Thursday
this was a pretty lame recovery day.  Recovery from an injury.  I am calling the acute elbowitis suffered Tuesday that.  I was just getting dialed.  So more hard kicking, and some 75% swimming in the morning. 

I snuck to SMSC beginning around 1130. 
500 swim
8x50 free
various pace
no clock
75%

10x25
free
1 min
90%

6x50
free
pace
no clock

warm pool warm down

Friday

0264

300 swim

10x
bsnf
fly/free
25/25/25/25
1:45
skip 3, 6, 10
I did 7
200ez

8x50
25/25
sprint/swim
imo
1:15
no breast
100ez


 1700 meters

Skip Sunday

Monday we swam as a team.  We did a team workout.

0614

400 swim

4x
build
100 swim 1:45
50 swim 1:15
build 100s
sprint 50s

IM order
4x
3x50
100
1:30 fly base
1:15 back breast free

200 warm down

2200 meters


Today, Tuesday

Self Coached

15+ minute swim

4x200
broken
45 seconds
3:30

200 fast pace
2:34

5x100 ez fly drills

10x
25 sprint pace/swimback
1 minute
free

10x
25 fly
easy fast, good pace
15-16
all

3250 total yards, approx

extreme pain right medial epicondyle/flexor tendon
Doctor tomorrow afternoon.
Ice, rest, compression, nsaids

Good Job Roy

Today I did a good job. Self coached, even though Chad was in charge of Saturday morning.  They did push outs, six packs and that routine.  I did not.

Fridays workout was good too. 

0614

3,3,2,2,= 20 minutes of swim warm up

50,
100,
150,
200,
150,
100,
50,
1 minute base
Sprint first 50

Block work
Sprint 25/ez25
6x

Back starts
4x

someone said 2300 meters
okay

Saturday

1000 swim

3x200
swim pace

10x
25fly/25back
1:30
mostly around 40-1

10x
25free/25fly
1:30
 lots of <35 br="">

Sore Strained Right Hammie(among other body regions)

Back to the Rose Bowl Aquatics pool.  Would somebody please adjust the calcium levels or whatever.  There seems to be something just slightly off with the taste and feel of the water. 

Wednesday

0616

Prescribed by coach

1000 free swim

6x50 kick
60 seconds

6x
4x25
45, 40, 35, 30, 25, 20 intervals
any stroke

200 siwm

100 afap
1:08

100 swim

75 afap
48.6

200 swim down

Full Y weight room
45 minutes @1130


Today,
Thursday

Self designed workout

15 minute swim

250 kick
fins
alternating on back
10x25
dolphin
60 seconds

200 free

4x200
broken
45 seconds
3:30

200 fly warm up drill
2x200
50free/50fly

4x
25free/25fly25free/25fly
1:25/6

200 cool down

3700 yards/

Nooner coming up in 90 minutes, ha

Weekend Update

What was it?  No swimming last Friday.  I swam a pre meet workout with Joe, at Finley Pool in Santa Rosa. 
10 minute warm up

8x50
drill/swim

4x100
free
build

5x25/25
sprint/swim back

5x25 sprint

200 swim down

Sunday
PMS SC Championships
Moraga CA
Campolindo/Soda Aquatic Center
Cool-cold day
scratched 1000 free

1000 warm up
about 500 between swims
100 free 1:00.88
200 fly  3:09..
50 free  27.50

No Swim Monday/tuesday

Six Workouts

Monday, I swam under the watchful eye of the head coach. 

We did some fancy coached workout, including stroke work

800 mixer

8x50 free

4x100
descending
1:40

4x100
stroke
butterfly
2 min

200
25/25
free/fly
3:50

Tuesday I swam like this

not coach supervised

1000 swim
5x200 free
broken
500 kick
200 warm down

1430(230PM)

400 free
3x200 fly
like this:
6 strokes free/12 full strokes fly/free to turn
 returnswimming fly in the middle of the length
200 swim down


Wednesday
I did the same workout twice.

0620

600 mixer

6x
vdk, 45 seconds
50 swim1 min

12x50
IMO
fly, not breast
1 minute

6x50
block start
15 meters
no breaststroke
2 minutes

8x25 kick
side, back, front
45 seconds

cool down if possible



No block starts in the afternoon

200 cool down at noon

Thursday

Recovery day.  I was so exhausted after yesterdays double workout.  I eased into the wokout.

maybe 700 swim warm up

some 75s
create more pressure/force during pull
kick hard

500 kicking

500 swim down

No fly today

Hangover

For reals, I could not make it to regular masters team practice on Friday morning.  I did do a morning swim later.

2000 meters swim

300 meter warm down

Nooner Friday

Distance stuff.  Fun in the sun.

I kind of was swimmed out this morning as I bailed out of workout after an hour.

I did do butterfly instead of stroke for the 50s

15 minute warm ups

8x50
25/25
IMO

8x50
get outs
stuck with 25/25

this is when I quit.

9 swim sessions this week
3 Y weight sessions

Selfie Thursday

Good job kid..

1000 swim

5x200 free
1x cruise
3x 2:40
1x cruise @2:50

500 kick
fins

200 fly
150 fly
100 fly
  broken at 25 on 30 seconds
50 fly @34

6x
25free/25fly  25fly/25free
descend
to 34s

200 cool down
ez free

3500 yards
short course

Wednesday Nooner

Yes, it is very nice to swim in the daytime.  Sunny, fair, and lots of friendlies.  I like friendlies. 

Y full weight workout
no erg
no pull ups

approximately 500 meters warm up

1000 free
16:35

500 free

250 free

100 free

50 free

no cool down

2300 meters

Wednesday Morning Recovery

Everyone used the power rack this morning.  Not me.  They all sounded like they had lots of fun, meaning it was harder than expected...
0615

300 swim
200 stroke
200 kick
100 drill

4x50
kick
no fins
1 minute

200 swim

Power Rack for remainder of session.

I was assigned
6x50
25 sprint
25 active recovery
no interval, etc..

I did

10x25
30 seconds

10x
25/25
hard/ez
no breather hard
3x backstroke

unknown yardage this morning
 approx 2000 yards short course


Tuesday

Self Coached

500 swim
500 kick
on back
with fins
250 alt/250/dolphin

5x200
broken
45 sec
3:30

5x100
fly
2x drill(1 arm)
3x fly/fr/fly/fr

5x
fly
25sprint/free
1:30

5x
25 sprint
relaxed
1 minute

125 cool down

3000 yards short course

200 cool down

Watch Out, I Forget

Dangerous workout today.  Block starts were involved.  One massive error I could have killed myself, but I was lucky.  I totally forgot to set my upper body for the block start entry and my arms went totally limp upon entering the water, causing both arms to be pulled under my body.  That has not happened before.  Ialso had issued with a couple of face plants, I need to tuck my chin and not just squeeze my arms to my ears to hold the goggles in place.  2 face plants, 1 complete error on entering without setting my shoulders and arms, and I forgot about Cheryl 10 seconds behind me and I began swimming in the middle of the lane, causing a collision.  Sorry.

0615

400
300
200
100
I made it 7/10 through warm up

8x50
1:15
1-4 descend
5-8 ascend

4x15 block starts

4x50
block starts
afap
2:30
fly
last crash

100 sprint
25fly/25free/25fly/25free
1:30

400 warm down

full weight workout at Y

I think I can finally identify my slumping bicep, watch this, is it on You Tube?

150lb barbell
8 reps

Friday Seems Short

Lets add it all up, yard/meter speaking. Friday I was in the water at

0618

3 Ladies, Mo, and me.

500 warm up in the rec pool.

Warm up assignment was
300 swim
200 pull
200 kick
100 drill
I did about 500

8x50 free
60 sec
1-4 descend
5-8 ez/fast

Set
2x
50 hard
100ez

2x
50 ez
100 hard

200 at 2:47-2:55
  it appeared that I did about 4:45

400 cool down

2200 meters/yards

15 minute erg
1130

SATURDAY
Now lets see if I can remember today's workout with the Saturday morning group.
Short course, of course..

15 minute warm up (500 yards)

6x
45 second vertical kick
50 swim
1:45
(600)

Set


4x50                    1 min
descend by 5 sec
100 swim            2 min
3x50
descend by 5
1:30
200 swim           4 min
2x50
afap
300 swim           6 min
50 block start
400 pull(fist swim)
(1500)

3x200 swim
descend
3:05
2:50
2:40
(600)

200 cool down

3400 yards total (estimated yards for warm up and vertical kick set)

Thursday Self Coached

I thought this one up yesterday, keeping with the theme.
I executed the workout thus:

Workout today looks at the 1000 swim and 200 freestyle events

750 swim warm up
directly into

1000 free
broken into
10x100
1:30 send off
all under 1:20
1 minute break at 500

5x200
broken at 45 sec
3:30
35s mostly

300 ez

20x25
freestyle
10 no breather,
fast pace
5/5
hard/medium pace
all on 60 seconds

200 cool down

3700 yards

Good Wednesday

Remember last Wednesday was a mess.  It was a sloppy workout, mostly because I did not participate in the drills involving the power reac.

Today was a totally better attempt at a  1 hour short course masters workout.

We had 6 and Maurine, 3 lanes.

0618

15 minute warm up with group

6x50 kick
1:10
3xfly
3xback

50 kick on back for time
48.5
good walls

100ez

5x
1:20
25 fly
50 breast, I do fly this leg too
75 back
100 free

No warm down, I forgot and we ran out of time.

Coaches morning rant was not about us.  Apparently the pool was not opened until 0535, which is 5 minutes late.  Hence, if that happened every day, we would, in theory, lose , in time and theory, about 2 workouts a month!

Good Hurtness

Tuesday on my way.

Self coached keeping to what I thought about yesterday.

750 swim warm up
no kicking

1000 free broken into
10x100 free
1:30
2x before bathroom break
1:20
4x
same
1 minute break
4x descend to low teens

5x100 fly:
1x1 arm ez swim
1x100 ez full stroke
3x100 fly/free/fly/free

10x25 fly:
5x25fly/25free
60 sec
5x25fly
sprint
60 sec

125 cool down

2700 full yards, timed sets

Nice Day For A Swim Meet Outdoors in March

Really, the weather was very nice.  It actually felt like Spring, between 65-70 degrees, partly sunny, slight breeze, not too much, very nice compared with last season.
See the results on swimphone.

Swim down today, with extra fun with my favorite lane mate.
Cheryl invited me to swim some 25/25 butterfly with her.

10x25fly/25free
1:30

Nice.

2 Selfies and Wednesday Mess

Stay on task and fill in the workout matrix please.

Monday included post workout sprints in rec pool

Tuesday
1000 swim
500 kick on back with fins

5x200
broken
45 sec
3:30

6x50 fly
descend to 35s
4x25 fly/w swimback
1:30

200 ez with sculling

Wednesday
Not a very good workout.
too much soreness
right elbow, left hip, and knee
0616

600 mixer

 8x50 kick drill
IM order
1:10

20(15) minutes of:
25 fly
6 six packs
25 back
push out, touch post
dive in 25 breast(fly
6 push outs
25 free from blocks
repeat until time is called

400 warm down

poor performance, caused by elbow and hip


Thursday

1000 swim
700 kick lon back with fins

5x200
broken
45
3:30
good average 36/37

5x50 fly
descend to 35
1:30

5x25 fly with swim back
last 2 at 14
fastest with single breathing because I am staying flatter on surface,

100 ez
 3300 yards

Friday
No swim day
According to plan
No swim complete rest day 2 days prior to meet.

Saturday will be my 'meet warm up'.

Sore Again

Just log the workout.

0622
500 yards

10x100
I did 5 or 6

Main set
2x
Pyramid
60 sec/50 meters
descend#1/ascend#2
50
100
150
200
ascend#1/descend#2
150
100 #2 1:24
50 #2 :40

200 warm down
3000 meters/yards

rec pool/25 yards

500 fly ez

5x25
no breathers
ez
swim back
60 sec

5x25
hard
top of water
14 sec
swim back
90 sec

ez sculling for warm down

1000 yards

WTF Whatever Stop Twitching DAmmit

Now what have I created.  My right lat is doing the twitching thing.  It wants to erg.  Okay just a minute, I gotta right this down first.
Too many GIrines, aka USMarines, were at the pool and they stole our rec lap lanes.

I joined the regular workout group at 0623

6x50
45 sec vertical kick
1:15

4x100 swim
25 meter 6 packs
50 meter 6 push outs
6 tumble turns 50-100 meters
  i forgot to do the tumble turns

3x
#2 fly afap

50 afap 55sec
100 ez 2 min
100 afap 2 min
200 ez 6 min

2300 meters or so...

Thursday Friday

Sticking to the plan.  Told Coach Chad about my Tuesday and Thursday workouts.  Ok.  Some misunderstanding about entry deadline and extra $10.  Online entries need to be submitted by March 15.  I will enter today.

Thursday

1000 swim

500 kick
with fins
on back
250 straight
10x25 15 meter kick outs

5x200 free
broken
45 seconds
3:30
1 ez
2,3,4 36/7
5 descend to 36

100 ez

10x50 fly
descend
1:30
various breathing rythyms

200 warm down

3200 yards

Tuesday late morning 20 minute 4k erg
  bench
Wednesday same thing and very sore muscles

Friday workout
First long course workout of week

0616

800 swim

4x50
backstroke
descend
1:15

4x
100 stroke AFAP fly
 1 fly/free/fly/free 1:45
 2 fly/free/fly/free 65m 1:40
 3 fly/fly/free/fly 1:40
 4 100 fly 1:39
 (all times are approximate)
200 swim

400 cool down

2600 meters

Going to the Y this morning..

Ease

Back to the routine.  I did not swim on Friday, March 1.  I went to practice on Saturday, March 2, and had a good pre meet warm up.
700 meters
Rec pool
several sprint warm up swims.

Sunday

Cal Tech Sprint Pentathlon
50 fly 29.06
50 back  33.45
50 breast  unkonown time about 35.
  What I did do though, was a double dolphin kick
Disqualification
50 free 27.23
100 IM 1:10.10
I do not anticipate swimming any breaststroke for the remaining short course season

Monday was another rest day.  My elbows were very sore.

Tuesday
self coached
1000 swim
500 kick on back with fins
4x200 free
 broken @45
 3:30
200 ez
5x100 fly/free
200 warm down
3200 yards

Wednesday
0617
600 swim
12x25
 IM
 40 sec
The group went to train on the power rack.  I did not.
I tried to get organized for a remaining sprint workout, but I could not get it together.
Various free and fly swims.

I hit the Y good on Tuesday.
4k under 20 minutes
good bench day

A Very Careful(cautious) Workout

In the course of workouts leading to the sprint pentathlon on Sunday, we have covered the first three strokes in IM order because today we concentrated on the breaststroke.  We were very careful and succeeded in completing the workout with zero incidents. Yay.  I was very cautious throughout the evolutions

0619

5x100
warm up

3 times
4x25 breast kick
30 seconds
  modified with dolphin
50 free
50 breast

100ez

200 breaststroke
  modified to backstroke
   3:13

325 free

100 breaststroke from block
   backstroke
   1:22

50 breast from block
   40.50 cautious

400 cool down

2250 yards short course

Monday and Double Tuesday

Quick Monday
0618

300 swim
300 pull
200 kick

10x100 free
1-4 descend on 1:50
5 ez
6-10 descend on 1:40
10 ez

4x50 fly drill
4x25fly/25free
100 fly

400 warm down

2600 meters

Tuesday
0617

maybe the 3, 3, 2 was for todays warm up

400 free
best pace
100 ez
400 pull
best pace
100 ez

4x100 back
100 ez
4x50 back
1:05 morning
1:10 noon
100 ez
100 back afap

2800 meters

Swam in morning and noon,

Friday and This Morning

Big Meet at the pool this weekend.  We were allowed a quick 0600-0700 for this morning, short course. Let's go with Friday's workout first:

0621

600 mixer(500)

20x50
choice not free;
first 12 back,
1-4 1:15
5-8 1:10
9-12 1:05
last 8 fly
13-16 1:00
17-50 :55

50 50 100
on 1 min
50s =100
fly
42, 49 stop

free
42, 41, 1:20

400 cool down

2500 meters

Saturday
Hour of Power

500 warm up

4x25 kick
35 sec

8x25
IM order
30 sec

6x
1:15
25 fly
50 breast
75 back
100 free

200 cool down

2500 yards short course

Pre Workout Post

Wednesday

0610

600 mixer

4x25 no breather
1 min

4x25 sdk
1 min

2 times through

Sprint Pentathlon

Wall pushoff
1:30

Block start
3 minutes

600 warm down

Thursday
Alone and seperate from workout group all morning.  There were 5-6 swimmers too.

15 minute warm up

10x100 back
1-5 descend
5-10 descend

10x100 fly
3x100 drill
2x100 200 pace
3x100 free/fly
descend
2x100 fly/free

200 easy breast

100 swim

7x25 free
no breathers
descend

100 swim

15 minute erg @1100

T.M.I.
Colonoscopy today.

Watching The Neck

Darn it, the neck is still stiff, but I did the workout too.  Setting the clock 10 minutes ahead allowing better warm up. 
0610

600 mixer, completed

20x100
free
2 minutes
1-10 best pace
11-15 descend
16-20 ascend, ez

200 warm down

2800 meters long course

2k erg 10:27
30 minutes weight room, no machines

Careful Swimming, Pop Quiz

In honor of Presidents Day, our naturalized coach from the Great North asked us a few simple questions of our presidents. 1. How many?  2. How many died in office?  Fail, it is good to be born here, I forgot the answers, even though the number of presidents have increased over my swimming life.
I incurred a stiff neck yesterday, Sunday.  I was sitting here and it just happened.  It really set in too.  Prescription medicine incicated.

I was fairly comfortable this morning.  I was very cautious and careful during my swimming.
I arrived in the pool late too.

0632

200 warm up
  all I had time for, maybe 300

poli sci quiz...

44x50
kick, stroke, free
1:10
1:15
 :50

7x50
turns
400IM order
fly/fly
fly/back
back/back
back/breast
breast/breast
breast/free
free/free

9/10 swimmers
8 in our lane
long course

stay away from the gym

Friday Update

But first I will tell everyone about the Thursday workouts..DoubleDay Thursday. 

Morning

20 minute warm up

8x100 free
2 minutes
Best interval
1-4
Descend
5-8

4x200 warm down

Nooner

15 minute warm up

300 free
300 pull
200 IM

200 swim
200 pull
100 IM

100 free
100 pull
400 IM

I did a 5 minute erg at the Y before the noon session

Friday

15 minute warm up

4x100 free
800 pace(1:27)

T-20 Swim
1250 meters

Full dry land session at SPSMYMCA, that is the South Pasadena/San Marino Y

 7 swimming sessions
3 full dry land sessions
1 easy erg
  
Coach has requested that I take the Saturday morning workout off, we will see.

Miniscule Strain Needs To Stay That Way

That miniscule hammie twinge caused by a simple push off with a dolphin exascerbated the numb in the right foot.  I would think it is an irritated sciatic nerve, perhaps stemming from a minor lower back irritation earlier in the day.  The numb sensation is gradually dissipating.  I talked about it this morning with coaches and lifeguards. 
Warm shower
Hot tub

Then I decided to get in and 'test' the injury.
Pass at 60%
Very concious of movement

250 warm up
10x100
Alternate 100s
50fly/25back/25fly
100 pace
25free/75free
EZ

5x100 free
watch body position

5x25 25/swim back
1:30
no breather
descend to 13
watch stroke and body position
60% kick

STOP
wanted to do 5x25fly

Back to RBAC for dry land training.

Quick Update

I have been pretty much staying in the lane.  It is not too hard to find time to do those extra sprints that are needed.  Following a steady diet of coached workouts in addition to extra time after workout.

I did 2 extra swims during the previous week, Tuesday and Wednesday.  Both swims were self induced.  There were also 2 dry land sessions. last Monday and Tuesday.

No yard totals or descriptions of workouts available, due to a lack of exceptional memory.  I am curious if the coach keeps a book, I know he has a book, I have seen it.  I am pretty sure he keeps track of something.  

Like minds think alike.  Jeah.

Rose Bowl Masters swim meet last Saturday.
Nice thank you email from Coach Chad to all swimmers, volunteers, etc.  Coach was very happy.  LOTS of swimmers, excellent job by all volunteers.

See results here.

Monday
I gotta write this stuff down!

Today
4x150 warm up
6x100
back/free
1:50
4x50
back/free
2 min
3x400 swim down

2600 meters

NO Nooner Today

Gee whiz, I was going to get back to the pool this noontime, but I think it is better to take it easy.  I was kind of beat up this morning.  I do feel better now but I am just going to not swim again today. 

I swam with the workout group yesterday and today. 

Yesterday, Monday, I did some extra
5x100 butterfly
200 yard pace

several sprint
25 free
various rest including active

Full weight training session,
Watch the shoulder
Am I using my shoulders during bench
do not lower dumbbells past vertical on incline bench

Lets see how many swimmers are coming to the Rose Bowl Masters Meet.

Add Em Up

Coach checked with me yesterday as to how many swims I had towards the Polar Bear Incentive.  He had me marked down for 17 so I am going to see if that seems right.
I swam every day this week, lets see how many swim workouts I have noted here.
I swam 6 coached workouts, including the 1 hour swim on Wednesday.

That Was a Boring 1 Hour Swim

I lost count somewhere between lap 4-6 and I never recovered.  After the swim, I went to the rec pool and tried to figure out how to get up again.  I was too worn to sprint, so I just unwound and will head back to the pool tomorrow morning.

Getting Across The Pool

Fast.
There we go.
After 0630 workout, which I did IM style, I went to one lap.
There were several 13's.  All freestyle

Looked at some positive reinforcement from The Race Club, Gary Hall SR. Topics covered included lift, hydroplaning?, rapid turnover and rapid, lower amplitude, kicking. 
I was also thinking of a harder, i.e. stronger,  pull through.
I sprint with my head higher, and looking ahead towards the turn.
I also have better speed when I swim flatter, with less rotation.  I need to think about forcing propulson with more hip drive/force.

12 Swimmers IN A LANE

That is some masters group you have here, coach.  Oh my, there are 12 swimmers in that lane.  There are only 9 in that lane, and so on.  So, I got polar bear credit this morning, even though I swam by myself in the rec pool.  After frolicing for about and hour, I really did not feel like swimming too hard, but I did some breaststroke at the end.  I saw 17.

Today was the 6th day this week.  Good

Monday I had just kicked the flu, but was still very tired and weakened.  I swam about 30+minutes
Tuesday went better.  I started to swim and did some 100's.
Wednesday self workout, including some sprinting
Thursday self workout
Friday I rejoined the team workout.  See previous post.

12 Swimmers Swimming

2 full lanes this morning, my first time back with the competition 0630 group in over a week, since the flu attacked me last Wednesday right after the workout.  I was febrile for 4 days.  I started back on the road to recovery on Monday and I am back. 

I also went to the training room yesterday for the first time.  My joints were becoming irritated, but I fixed that because I got back to the weights. 

I just stuck with the workout this morning.  There was much kicking with fins and a
200 back time trial. 

Out of Water Illness

Sick happened.  Wednesday last week, as I thought I had a really good workout, it was the flu that knocked me out of the water for 4 days.  I made it back in on Monday, although it was not a workout, but just a get better swim.  Yesterday was much better, as I could put some effort into the water.  Warm up was slow and sickly.  Then I started to swim better.  I ended up swimming a good 45 minutes and I included;
5x100 free quick set
and
10x25 sprints, building on 45 seconds

Today is Wednesday
Normal warm up, about 15 minutes of swimming and 15 minutes of kicking with fins
about 10x100 free
good pace
10x25 free
on 30 seconds
descend
200 cool down

I am trying to get back into the workout group tomorrow.

WRONG

Logging in on the iPad was not possible without a blogging app until I tried it.
I f..ed up the main set and am still upset.
Please stop me if I am doing it incorrectly and remind or tell me,, LaLa
So this is what I missed:
10x100 free
1:30
Failed interval then skip a 100

I did a 900 meter swim
and then the coach told me in detail about the set, blah blah
Swear words

I asked him to stop me next time.

Complete workout
0618
500 swim, 4x50 descend, 1:15, 10x100, fail interval, skip 100, 4x50, ascend, 400 free cooldown
I continued with short course finishing with 5x50 fly including 10x25free on 30sec and 8x25 breast 



my right medial epicondylitis is bothering me, swear word
Trying to increase elbow leverage, ie, Dan S.
Maybe it's all he breaststroke.

Meeting at Heirloom Cafe

Meeting around Nationals today after practice.
Workout self coached this morning
20 minutes swimming
10 minutes kicking
5x200 free
Broken at 45 sec
3:30
2x100 1arm fly
3x100 free/fly
400 cool down
3400 yards

Training room
Legs= ball squats, lunges w/med balls, add/abd w/cord
bench
Pull ups 4/5

Boom Goes The iMac

What happened next caused a computer fatality.
It all started when the wireless went out.
Turns out the problem was outside, because the wireless is on the broadband connection
I decided to finally switch to the TWC connection
I was setting up the new modem, I moved the iMac near the TV
I set the iMac on a chair and it fell to the floor.
Apple ran a diagnostic and the hard drive is no more.
New hd $250
Old iMac no longer can be updated.
Ordered new iMac today, ships in 7-10 days

Monday
6 swimmers
0620
200 swim
200 pull
200 kick no fins
8x50 fly
Drills
200ez
100 fly
1:30
what else, dam

Tuesday
1 swimmer
450 warm up rec pool
Kenny Duarte, coach
1000 swim
5x100 kick with fins
4x50 free
1 min
4x200 free
Descend 3:20, 3:13,  3:03, 2:57
4 min
300 cool down

Late Start What

Why did I get to the pool late?  Because.  There are too many swimmers today.  I was tired too.  So I went to the rec pool to do my normal warm up and headed to the workout after a 500.
I found the busiest lane, of course.  It looked like kicking with fins.
14 swimmers in this lane.

300 kick with fins

10x50 swim on 1 minute
100 ez

10x50 back
5 descend
5 ascend
1 minute

5 times
2x50 breast
1:15

4x50 fly
1:30
44, 42, 41, 44

100 warm down

2200 meters

Post Here Now

This morning we did some drills in addition to swimming. 

0618

400 free
300 pull
200 kick; breast kick
100 drill; 1 arm fly

Drills

6x
15 meter dolphin
swim back to wall
continuous

6x
15 meter breast break out, or as far as one can possibly glide
swim back
continuous

8x50
free
15 meter dolphin
sprint to finish
1:30

400 free
dolphin off wall
6:14
felt good

2160 total meters

extra

2x100 back
smooth

3x100 fly
200 pace

4x50
free/fly

no time intervals
watching form
back to basics

700 extra meters
2860 total, plus pre warm up

Good training room session
Shoulder warm up
Shoulders, arms
incline, bench,
pull ups, 4, 5
nearly 60 minutes