Birthday swim

This morning I met Chad at 24 hr at 3:30am for a birthday swim.  Here's the workout I put together and swam, but I had more on the workout that I did not swim because the shoulder was already painful and I felt I should stop before making it worse.

800 warmup
6 x 150’s free/stroke/free by 50
12 x 100’s free 1-4 on 1:45, 5 - 8 on 1:40, 9 - 12 on 1:35
1000 choice
400 pull + 400 easy

4,700 yards total

Disappointed that my shoulder is still giving me trouble.  Can't expect much when I don't work it.  I need to do more frequent swims of one hour instead of expecting my shoulder to perform 2 hr distances only once or twice a week.  Once the Rush team finally dies the end of this week, I'll get my Tuesday/Thursday's back and then I'll be able to train consistently.  Gotta remember not to fill in that space with other obligations.  It takes a very selfless person to coach as frequently as youth coaches do.  And at this point, while I'd love to help, my time available doesn't allow it.

I'm 43 years old and for the first time in my adult life.  I feel old.

Getting faster

This morning I met Chad at 24hr pool in Sugarhouse.  I was a little late and started the swim after he already did the warmup.  Here's the workout:

400 - 4 x 100’s free fast on 1:25 (Got under 1:15 on each)
1200 - 4 x 300’s bilateral breathe on 5:00 (4:15)
2000 - 4 x 500’s pull/snorkel on 7:30 (7:00 pulling but 7:35 w/snorkel)
1000 no equipment free
6 x 100’s on 1:40 (1:20)
400 cool down

5,600 yards total

Shoulder was feeling it on the faster than usual pace of those 100's but not terrible pain.

Palindrome day - 5/15/15

Last night I messaged Chad asking if I could swim his workout with him:

Started at 0400 at 24hr in Sugarhouse.  I'm quickly becoming a fan of this place.  They actually keep the pool cool compared to most other places.  Keep forgetting to take a temp but I'm guessing around 81 or 82.

Here's the workout:

Warmup:
300 Free
200 Kick with fins

Main Set:
6 x 100’s free Strong on 1:40 (averaged 1:20)
        500 pull with buoy (bilateral breathe)
        50 backstroke easy
        3 x 200’s freestyle on 3:00 (averaged 2:50)
        300 free (no equipment) - swim strong (got 3:55)
150 kick with fins
75 IM (minus fly)
Push off the wall and immediately flip-turn and swim back (5 yards total)
75 IM (minus fly)
150 kick with fins
300 free (no equipment) - swim strong (got 3:57)
        3 x 200’s freestyle on 3:00 (averaged 2:58 ouch!)
50 backstroke easy
500 pull with buoy (bilateral breathe)
6 x 100’s free Strong on 1:40 (averaged 1:21)

Cooldown:
200 Kick with fins
300 Free

Total: 5555 yards

Shoulder was pretty sore the last 1000.  Speed was good today, just bummed that it had to be accompanied by pain in the right shoulder.  Took  a couple advil and its fine now.  Just annoying that I can't swim more than 3 miles without having trouble.  Trying to be patient...

Less than ideal week for swimming

On Monday I had to coach SDM, and so I swam with Chad on Tuesday and only was able to swim part of his workout.  Here's what I did with him:

4 x 250’s - 200 free + 50 backstroke on 3:45
6 x 50’s 3 front / 3 inverted(backstroke) flutter kick :15 rest per 50
4 x 500’s - 400 free + 100 backstroke on 8:30

I did capture quite a bit of pics of him though, which I still need to organize and get to him.  Here is the man himself, on film.
 But after the 4th 500 I stopped.  Shoulder was sore and I didn't really want to push it.  Then the past few days I had a "Hackathon" at work so I have been spending 13-15 hour days at work getting my project completed.  It was fun and mentally stimulating, but far from physically stimulating.  I have a scout camp this weekend so that also rules out an open water swim on the normal Friday outing.

Bummed.

Only 3,300 yards this week.  Pretty lame.

Next week.

Long workout with SDM

So I organized a "long" workout for a select few people that also swim with South Davis Masters (SDM).  This was NOT included with Masters as we were swimming during open lap time and those who participated had to either be members or pay the one day fee, not just the masters fee.  There was no coach on deck.  Basically an informal group of friends working out together.  Here's the workout I did:

Warmup
        600 free

Main Set
8 x 200’s free desc 1-4
rest extra :30 after 4
400 kick with fins
4 x 400’s even free odd choice
200 back
2 x 800’s pull
200 easy

6,200 yards total

My shoulder started to ache so I stopped there, but the others in the group swam an additional 1,600 yards.  Afterwards many of the swimmers said that was the longest swimming workout they've ever done.  (or done in a long time)  Pretty dang cool.

I bought a camera this weekend to prepare for Chad's English Channel swim.  I tested it out and it is so sweet!  Here's a pic I took of Oliver that turned out nice!

Also I had my final visit with my Physical Therapist, Grayson Doar and she gave me a clean bill of health on my shoulder and said I could continue what I'm doing and just to listen to my body and don't push it.

I noticed after last Friday's workout that I had a huge chaffing spot on my right shoulder and absolutely nothing on my left.  I'm definitely lopsided.  I really need to plan to have my stroke videoed so I can see what the heck I'm doing!

Finally able to hang with Chad

Up till now I've had to cut out early of Chad's Monday workouts.  Today I was able to swim the whole thing.  Shoulder is feeling pretty awesome now.

Warmup
4 x 100s IM Order
8 x 50s kick with fins on 1:00

 Main Set
 2 x 1000s bilateral breathe or snorkel on 15:00
 8 x 150s - 50 kick + 100 stroke (rotating thru)
 4 x 300s odd pull, even PT paddles on 3:15/3:45
 8 x 100s fast on 1:30 (held 1:22)

 Cooldown

 400 easy

6,500 yards total in 2:15

 Then I went to work and did the treadmill for 50 minutes, and lifted weights for 40 minutes.