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www.patriotmasters.org

  1. Thursday, May 28

    by , May 28th, 2015 at 10:00 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

    4 x 25 burst SDK + cruise @ 1:00
    50 EZ

    4 x VK, :15 fast (30 kicks) w/med ball + :45 EZ
    50 EZ

    4 x 25 backstroke, 1 arm in air holding med ball
    100 EZ

    3 rounds w/fins
    4 x 25 IM order @ :30*
    4 x 25 dolphin kick on back @ :30
    :30 rest
    1 x 50 fast kick @ 1:00
    1 x 50 EZ @ 1:30
    100 EZ at end of set

    * I didn't use paddles the first two rounds. But the finger was hurting after fly on the third round, so went back to paddles

    3 rounds:
    1 x 100 free w/paddles @ 200 pace @ 1:20
    2 x 25 fast flutter kick @ :30
    1 x 50 EZ @ 1:30
    100 EZ at end of set

    Total: 3300



    Heated Vinyasa Flow, 75 min

    Lil Fort was off on a cruise on the rivers with her spanish class. So I took the opportunity to go to yoga from 7:00-8:15 pm. The class wasn't too difficult, with a lot of "opening" moves. That was probably a good thing after the swim workout. Tomorrow, since there is no masters practice due to a swim meet, I may go to power yoga at 6 after swimming earlier in the day. I've been into yoga lately.
    Categories
    Swim Workouts , Yoga
  2. Wed., May 27

    by , May 27th, 2015 at 02:16 PM (The FAF AFAP Digest)
    Drylands:

    4 rounds:
    yoga ball wall squats, 15
    yoga ball plank pull ins, 10
    ball pass/iron monkey, 15
    planks, 1:00
    leg lifts 90/45/15, 5
    flutter kicks on bosu, 50
    captain's chair leg lifts, 15

    HS hi row, 100 x 3 x 12
    leg press, 150 x 3 x 12
    med ball slams, 2 x 10
    twisting med ball slams 2 x 10
    torso rotation machine, 90 x 1 x 12 each side; fast ones: 50 x 1 x 25 each side
    push press, 30 x 3 x 12
    kneeling ab crunch, 120 x 3 x 25


    Swim/SCM/Solo

    1600 meters EZ


    ~~~~~~~~~~~~~~~~~~~~~~

    I drove to the Bridgeville LA Fitness today. It was worth the extra 5 minutes of driving -- much nicer than the closer one in Bethel Park. I even used the locker room. The pool is 25 meters, which is nice. But there is no pace clock. I just had an easy swim planned after drylands, but still I would have preferred a pace clock. Not surprisingly, my legs were pretty sore today from all the power yoga.
  3. Sat-Tues, May 23-26

    by , May 26th, 2015 at 09:23 PM (The FAF AFAP Digest)
    Saturday:

    Went to a 60 minute heated Vinyasa Flow class. Got there early and did some bikram poses while waiting. Did about 15 minutes of core work later.


    Sunday:

    Off, hanging out with my daughter. I did try to go to Lebo while she was sleeping one morning. But I left without my mirrored goggles, kick board or sunscreen. Fail.


    Monday:

    The pool was closed memorial day, naturally. So I went to a 90 minute power yoga holiday class. It was the only one offered that day and was pretty crowded. I always feel the heat more when that happens. This one was longer than usual and fairly tough.


    Tuesday Double:

    Swim/SCY/Solo @ Pitt

    Warm up:


    550 w/paddles
    100 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main Sets:

    3 x
    4 x 50 free w/paddles, descend 1-4 to about 100 pace @ 1:00
    1 x 50 EZ @ 1:30
    100 EZ @ end of set
    -- It is harder to descend to 100 pace rather than just popping one off and then going easy ...

    3 x
    4 x 50 kick w/fins, descend 1-4 to about 100 pace @ 1:00
    1 x 50 EZ @ 2:00
    150 EZ at end of set

    2x
    10 x 25 w/fins, 15 m UW @ :30
    1 x 50 EZ @ 1:00

    4 x
    1 x 100 back w/paddles @ 2:00
    1 x 50 kick @ 1:00
    50 EZ at end of set

    Total: 3950


    Power Yoga, 60 minutes

    I prefer the power yoga studio to the vinyasa flow studio, but this instructor really had the heat cranked up. After he turned the heat off at the beginning, I saw an hour later that it was still at 95. It felt more like a bikram class to me in terms of battling the heat. I finally called it a day at 60 minutes and skipped the last 15. I know that violates yoga etiquette, but I didn't care. I was near the back of the room anyway.



    ~~~~~~~~~~~~~~~~~~~~~~~~~


    My finger is still quite painful. Someone gave me a firm handshake at our Memorial Day Pitt practice and it was excruciating. No more handshakes for me. I still can't pull without paddles; but it's only been 10 days. I need to write a workout for myself with creative sets before I head to Pitt or I will end up boring myself to death. Today's double was actually pretty hard. I only had about 3 hours between the session. Today's yoga, besides the heat, was one of the harder classes I've been too. But I was rocking warrior 3! I plan on hitting the gym tomorrow.
    Categories
    Swim Workouts , Yoga
  4. Friday May 22

    by , May 22nd, 2015 at 04:29 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    400 w/paddles
    100 scull w/paddles
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    5 x (25 AFAP shooter + 75 EZ) @ 2:30
    100 EZ

    2 rounds:
    10 x 50 @ 1:00
    1-5 = stroke w/paddles @ 200 pace (R1 = back, R2 = breast)
    6-10 = kick w/fins & board (goal: stay under :30, went 28-29), R1 = dolphin kick, R2 = flutter kick
    150 EZ

    4 x 200 back kick w/fins, descend 1-4
    -- 2:25, 2:21, 2:17, 2:07
    150 EZ

    Total: 3600


    ~~~~~~~~~~~~~~~~~~~~~~~

    Wasn't to motivated today. But I guess it's not a bad thing for an anaerobic swimmer to get some aerobic work. This weekend, if I swim, I will probably just get in for adult swim at the Mt. Lebanon outdoor pool, which opens this weekend. Hope to go to yoga at some point too. Have a great weekend everyone!
    Categories
    Swim Workouts
  5. Thursday, May 22

    by , May 21st, 2015 at 05:01 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    planks, 4 x 1:00
    streamline crunches, 2 x 40
    90/45/15 leg lifts, 15
    standing twists, 25 x 3 x 25
    good mornings, 65 x 3 x 12
    seated row, 70 x 3 x 12 (had to go down in weight here)
    explosive leg extensions, 105 x 3 x 15
    rear delt flys, 65 x 3-4 x 8
    combo skull crusher and straight leg lift on bench, 30 x 3 x 15
    glute isolator, 50 x 3 x 6 each leg
    hip abductor, 100 x 3 x 8


    Yoga, 30 minutes


    ~~~~~~~~~~~~~~~~~~~~~~~

    Got in some drylands. I wanted to go to an actual hot yoga class, but was too busy. So did some yoga on my own. Teen Fort will be here this weekend, and I am very excited to see her!
  6. Wed, May 20

    by , May 20th, 2015 at 04:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    400 w/paddles
    100 scull w/paddles
    10 x 25 shooters w/fins @ :40
    100 EZ

    Main Sets:

    6 x 25 burst SDK + cruise
    100 EZ

    4 x 25 back kick @ 100 pace @ :40
    -- I started out too fast (16s) and was doing too many SDKs (12) to sustain this interval for 20 reps. So I did a 100 EZ and rebooted.

    20 x 25 back kick @ 100 pace @ :45
    -- mostly 17 flats, a few high 16s
    -- took 11 SDKs
    -- my finger started hurting from the streamlining, so I desisted after this set
    200 EZ

    4 rounds:
    1 x 100 strong kick @ 1:30
    3 x 50 w/paddles (2 rounds free, 2 founds back)

    100 EZ

    Total: 3100



    ~~~~~~~~~~~~~~~~~~~~~~

    I think I need to beef up the taping and maybe tape three fingers next time for more stability. It began hurting in the middle of that 20 x 25 set, but I felt compelled to finish it. I'll probably hit the gym tomorrow, but this will obvi effect my upper body lifting. Gotta love freak accidents ...

    Teen Fort (who is now 20 and not a teen, and hence MUCH nicer) is very excited about her summer. She's doing her summer league coaching again, but will also coach Machine Aquatics (the USA club all three of the Forts swam on at some point).
    Categories
    Swim Workouts
  7. Tuesday, May 19

    by , May 19th, 2015 at 02:44 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ LA Fitness

    600 various w/paddles
    100 scull w/paddles

    4 round w/fins:
    1 x 200 kick @ :20 rest
    4 x 50 free w/paddles, descend 1-4 @ :20 rest
    1 x 50 EZ

    extra 50 EZ

    20 x 25 dolphin kick w/board @ 100 pace @ :20 rest
    -- had to cruise #13 with a cramp
    100 EZ

    20 x 25 backstroke kick @ 100 pace @ :20 rest
    -- only a couple SDKs bc it's so shallow
    100 EZ

    Total: 3750 x .944


    ~~~~~~~~~~~~~~~~~~~~~~~~

    The dr said that I could swim if it did not hurt at all and the broken finger was taped up. Fail: it definitely hurt to pull even slowly. I could swim with the agility paddles without pain, though I suspect AFAP sprinting would hurt. But I can't use paddles all the time, or I'll blow off my shoulder. So it'll be a lot of kicking for me for the next month ... The pace clock was busted, so I had no idea how fast my kicks were on the USRPT type sets. Those are much easier when you have unlimited air.

    It's kind of a pain that it's my right hand, makes everything harder.

    Updated May 19th, 2015 at 03:04 PM by The Fortress

    Categories
    Swim Workouts
  8. Broken, May 18

    by , May 18th, 2015 at 08:00 PM (The FAF AFAP Digest)
    I went to yoga and did a lot of landscaping over the weekend. Unfortunately, while planting on an incline, I slipped and smashed the little finger of the right hand into a stone wall. It's broken and dislocated. The doc said that I couldn't swim at all if it hurt and I needed to tape it up before swimming. I will give that a go tomorrow. Good grief, it's been a relentlessly trying year, which started with an RC tear. I really hope next year is better ...
    Categories
    Uncategorized
  9. Surprise! Friday May 15

    by , May 15th, 2015 at 03:59 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ LA Fitness

    Warm up:


    600 various
    100 scull
    5 x 50 free w/paddles @ :50
    50 EZ

    Main Sets:

    4 x 25 burst + cruise @ :45
    50 EZ

    14 x (25 AFAP + 75 EZ) @ 2:30
    -- 7 swim, 7 kick
    -- some with fins and some w/o
    50 EZ

    5 x
    1 x 50 smooth free or back w/paddles @ 1:00
    1 x 50 kick @ 100 pace
    50 EZ at end of 5 rounds

    Total: 3150 x .944


    ~~~~~~~~~~~~~~~~~~~~~

    I had a dr appt this am, so only had time to get to the 23.6 yard pool. I wasn't terribly motivated so decided to do some blasto 25s, which I hadn't done in awhile anyway.

    Now for the surprise. Pitt is re-opening on Monday! I can hardly believe it; we had all been gearing up for the worst. I haven't heard what the exact problem was, but it might be as innocuous as a water leak. That definitely makes me and all my masters swimmers happy.

    I am planning to lead drylands tonight for 30 minutes before practice, so will get some core work in. I plan to use Stewart's 90/45/15 leg lifts!
    Categories
    Swim Workouts
  10. May 12-14

    by , May 14th, 2015 at 02:45 PM (The FAF AFAP Digest)
    Tuesday:

    Did massive amounts of landscaping and gardening again.


    Wednesday: Drylands

    rehab ex
    core exercises, 15-20 min
    explosive leg extension, 105 x 3 x 15
    overhead tricep press + eccentric fall back, 60 x 3 x 12
    good mornings, 65 x 3 x 12
    deadlift, 65 x 3 x 8
    seated row, 80 x 3 x 8
    rear delt flys, 65 x 4 x 8
    calf raises, 75 x 3 x 8


    Thursday: Swim/SCY/Solo @ small Pitt pool

    Warmup:


    550 various
    100 scull
    10 x 25 shooters w/fins @ :40
    odds = right side
    evens = back
    100 EZ

    Main sets:

    4 x 25 burst SDK + cruise @ 1:00
    50 EZ

    3 rounds:
    4 x 25 stroke @ 100 pace @ :30 (fly, back, breast by rounds)
    4 x 50 free, descend @ 1:00
    1 x 50 fast flutter kick @ 1:00
    1 x 50 EZ @ 1:30

    150 EZ

    3 rounds w/fins:
    10 x 25 SDK to 15m + cruise @ :30
    1 x 50 EZ @ 1:00
    100 EZ at end

    8-10 x 25 no breath free @ :40
    100 EZ

    Total: 3700


    ~~~~~~~~~~~~~~~~~~~~

    I tossed and turned all night last night. I woke up tired and with a very sore neck. I didn't have much energy in the pool. I did an aerobic set that I had assigned my team last night and then shifted to hypoxic work. I notice that, for me, underwater work is easier in a warm pool. I guess the cold water doesn't agree with my lungs. I can SDK on my side and on my back from the deep end. But belly SDKs don't work in there.

    The small pool at Pitt is pretty much like Sewy: rather ancient, 6 lanes, warm, 3 feet in the shallow end with an abrupt drop to deep at the 15 meter mark. The only advantage is that it does have digital clocks. The latest update on the competition pool is that the engineers are going to assess whether they can patch the ceiling or have to replace it. They brought in a lift to do that, but it didn't reach the center part of the ceiling. So they need to bring in a bigger lift onto the outside balcony, remove some windows to get inside and then build a ramp to the center ceiling. I think it's fairly inevitable that they will find other problems. I know the college coach is already looking for other pools. Good luck -- there aren't any in Pittsburgh. I'm fairly resigned to swimming in crappy pools all summer, given that I'll be gone for 2 1/2 weeks. Once school is out, the Mt. Lebanon long course pool (very shallow) is open for adult swim from 11-12. So I will probably try to go there and sometimes to North Park, though North Park is about a 40 minute drive. I don't see anything on the Mt. Lebanon site that indicates whether the new high school public is open to the public this summer .... I will call. It still pains me that the public has extremely limited access to the pool that they paid for via taxes ...
  11. Monday, May 11

    by , May 11th, 2015 at 04:54 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ LA Fitness

    Warm up:


    600 various
    100 scull
    5 x 50 fee w/paddles @ :50
    50 EZ

    Main sets:

    20 x 50 w/fins @ :50 done as:
    25 fly @ 100 pace + 25 EZ
    50 EZ

    10 x 100 flutter kick w/fins @ 1:30
    -- goal to be 1:05 or under
    -- went 1:00-1:02, second 5 were faster than first 5
    150 EZ

    8 x 25 w/chute & paddles
    100 EZ

    Total: 3500 x .944 (3304)


    ~~~~~~~~~~~~~~~~~~~~~~~~~~

    With Pitt closed for repairs, I just went to LA Fitness. No official word on how long it will be closed. I heard via hearsay that it might be 2 weeks. It is really difficult to coach with 25-30 people in 3 lanes ... and my slowest swimmers do not have very good lane etiquette. (I was so ticked off at a repeat offender last week that I almost kicked him out of the pool!) I wish the outdoor pools were open now ... it's certainly hot enough.
    Categories
    Swim Workouts
  12. Sky Falling 2

    by , May 11th, 2015 at 10:19 AM (The FAF AFAP Digest)
    As Water Rat mentioned in his blog, the Pitt competition pool is now closed. A chunk of the ceiling fell in the pool on Friday. Pitt is assessing the situation today. Best case scenario is that they declare the pool safe (unlikely). Worst case scenario is the the pool is closed for the summer (also unlikely). The small shallow 6 lane rec pool is open. I am dreading coaching almost 30 swimmers in 3 lanes (the age group team has the other 3). This is a frustrating situation, obviously. I am glad I am not planning on any long course meets this summer. So, I took the entire weekend off and, with Mr. Fort, went on a landscaping blitz. I think 10 hours of that = a dryland session. I was pretty beat at the end of both days. Plus, it was unseasonably hot all weekend. I did have a great mothers day. Got to watch Lil Fort dominate her soccer game and had a lovely dinner with some Veuve Cliquot champagne. I am going to head to LA Fitness later to do something.
    Categories
    Yoga
  13. Thursday, May 7

    by , May 7th, 2015 at 02:35 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warmup:

    500 various
    100 scull
    100 chest press fly
    8 x 25 shooters w/fins @ :45
    100 EZ

    Main sets:

    6 x 25 stroke rate drills @ 1:00
    100 EZ

    10 x 25 @ :40
    -- SDK to 15 @ 100 pace (12), then cruise
    150 EZ

    10 x 25 backstroke @ 100 pace @ :45
    -- 15 highs
    200 EZ

    10 x 25 backstroke @ 100 pace @ :45
    -- 15 highs
    -- I missed on #3 and tried to bear down and focus more
    200 EZ

    8 x 50 smooth free w/paddles @ 1:00
    100 EZ

    Total: 3050


    ~~~~~~~~~~~~~~~~~~~~~~~~


    I was pretty tired today, and the quads were sore. I looked back at my flog and this was the 7th day in a row of workouts, some doubles. My body always seems to start protesting at this juncture. I'm going to try to push through tomorrow and take Sat off. Given that, I didn't do much race pace work today. And the backstrokes seemed unnecessarily hard, and I've gone slightly faster before. I think I really need to do more hypoxic work heading into next short course season. I haven't done much the last month at all. I'm hoping the pool will be set up long course tomorrow.

    If I had been smarter, I would have signed up for Canadian Nationals. Mid-May is a great time for a meet, and 3 weeks after our nationals allows for a re-boot and re-taper. Next year I will keep this in mind.

    Updated May 7th, 2015 at 04:01 PM by The Fortress

    Categories
    Swim Workouts
  14. Wed. May 6

    by , May 7th, 2015 at 09:39 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    supine flutter kicks on bosu, 2 x 100
    straight arm dips, 80 x 3 x 25
    face pulls, 60 x 3 x 25
    overhead squats, 45 x 3 x 8
    glute isolator, 50 x 4 x 6 each leg
    cable rotations, 25 x 1 x 10 -- I stopped bc these were bothering my bicep tendon
    good mornings, 65 x 3 x 12
    planks on foam roller, 3 x :30, 2 x :45
    rear delt fly, 65 x 3 x 8
    kneeling ab crunches, 120 x 3 x 20


    Swim/SCY/Solo

    2000 EZ x .944


    ~~~~~~~~~~~~~~~~~~~~~

    I seem to have a new body part that is sore -- my inner left knee. I suppose it may be due to the meager jogging I was doing ... I guess I'll have to google about exercises for the knee. Aging up in masters = always some new ache or pain. I wish I had bionic joints.
  15. Tuesday, May 5

    by , May 5th, 2015 at 08:33 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins @ :45
    100 EZ

    Main sets:

    4 x 25 torque drill w/paddles
    50 EZ

    10 x 25 burst SDK + cruise @ 1:00
    150 EZ

    4 rounds w/fins
    4 x 25 @ 100 pace @ :30
    R1 = fly, R2 = back, R3 = breast, R4 = free
    1 x 50 EZ @ 1:00
    2 x 25 shooters @ :30 (those made sure my HR was up the entire set)
    1 x 50 EZ @ 1:00

    250 EZ

    2 rounds:
    1 x 100 backstroke kick @ 200 pace @ 1:45
    4 x 50 free w/paddles @ 200 pace @ 1:00
    2 x 25 flutter kick @ 100 pace @ :30
    1 x 100 EZ

    Total: 3600



    Vinyasa Flow, 60 Min



    ~~~~~~~~~~~~~~~~~~~~~~


    It was nice to get back to Pitt. The water was so cold compared to LA Fitness. It's set up short course except sometimes on Friday. But there are no blocks to use now bc they're all at the long course end.


    Later, since Mr. Fort is in trial all week, I took Lil Fort to yoga with me at 6:30 pm. It was her first class. We went to the Basics class, which is shorter and much easier than the regular class. Still, I got some stretching in, and worked up a sweat. It might have been the hottest vinyasa flow class I've ever attended. Lil Fort is such a mixture of Mr. Fort and me. Loose stretchy shoulders and really tight hamstrings and ankles. Hopefully, she'll want to go back.

    I'm also going on a little diet. I'd like to lose a few pounds. I'm going to take a page out of Stewart's book and cut out all sweets. I'll also try to avoid most bread and pasta.

    Updated May 5th, 2015 at 09:15 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  16. Monday, May 4

    by , May 4th, 2015 at 03:38 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ LA Fitness

    Warm up:


    600 various
    100 scull
    5 x 50 free w/paddles @ :50
    50 EZ

    Main sets:

    30 x 50 w/fins @ 1:00
    -- done as 25 fly @ 100 pace + 25 EZ
    100 EZ

    2 x
    4 x 50 hold best average @ 1:00
    -- did this 1 kick, 1 swim. The kick hurt after the double drylands yesterday.
    100 EZ
    extra 100 EZ at end

    5 x
    50 free w/paddles @ 200 pace @ 1:00
    50 free w/paddles @ 100 pace @ 1:00
    50 EZ @ 1:00

    150 EZ

    Total: 4200 x Karl's multiplier of .944 = 3,964.8


    ~~~~~~~~~~~~~~~~~~~~

    I didn't have time to get to Pitt today. I had a dermatologist appt, just for a baseline skin cancer screening. I didn't think I had any terribly suspicious spots. But with fair skin/fair hair/blue eye and lots of time in the sun/lifeguarding slathered with baby oil in my youth, I thought it was prudent to go. And now I know I'm all clear. After the appt, I just went to LA Fitness. Next time I do that 30 x 50 set, I think I need to cut back the interval. Looking forward to Pitt tomorrow!
    Categories
    Swim Workouts
  17. Sat-Sun, May 2-3

    by , May 3rd, 2015 at 08:15 PM (The FAF AFAP Digest)

    Saturday:

    Swim/SCY/Solo @ LA Fitness

    Warm up:


    600 various
    100 scull
    5 x 50 smooth free w/paddles
    50 EZ

    Main Sets:

    16 x 50 @ 1:00
    -- Note: I am just referring to 50s as a 50, not 47.2 yards. I'll whack some yardage off when I flog it. Way too hard to figure out what my sets actually were in a 23.6 yard long pool ...
    odds = 100 pace
    evens = EZ
    100 EZ

    3 x (10 x 25 @ w/fins 100 pace) + 100 EZ
    -- dolphin kick, flutter kick, breast

    4 x 25 @ 100 pace
    -- I was going to do another set, but one of my swimmers showed up, so I stopped to chat.
    50 EZ

    8 x 25 w/chute, paddles & fins @ 1:00
    50 EZ

    5 x 50 free w/paddles @ 1:00
    50 EZ

    Total: 3450

    Then, I went home and did a 3 mile walk jog on the treadmill.


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~


    Sunday:

    Drylands:


    rehab ex
    deadlifts, 65 x 4 x 8
    seated row, 70 x 4 x 12
    tricep press, 70 x 4 x 12
    bulgarians in a streamline, 2 x 10 each leg
    eccentric fall backs, 50 x 3 x 12
    straight arm dips, 80 x 3 x 25
    hib adductors, 100 x 43 x 8
    power wheel roll outs, 2 x 15
    planks, 5 x :30


    Vinyasa Flow, 75 minutes

    Thankfully, this session didn't have an interminable amount of lunges. Today's nugget: something about chakras and the belly being the source of self esteem. Huh.


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    Today, I managed to get two workouts in sandwiched around Lil Fort's soccer game. It was pretty exciting -- she scored the only goal and game winning goal with about :20 left in the game. I'm not sure weights and yoga are the best combo; swimming and yoga might be better. I feel pretty beat from all the drylands.
  18. 23.6 Yards?? Thur-Fri, April 30-May 1

    by , May 1st, 2015 at 03:20 PM (The FAF AFAP Digest)

    Thursday:


    I had a million things to do yesterday with friends coming into town. I contented myself with 45 minutes of yoga, stretching and RC exercises.


    Friday: Swim/SCY/Solo @ LA Fitness

    Warm up:


    600 various
    100 scull

    Main sets:

    2 x (25 AFAP + 50 EZ)

    30 x 50 w/fins @ 1:00
    done as 25 fast fly @ 100 pace + 25 EZ
    150 EZ

    4 x (50 AFAP kick w/fins + 100 EZ) @ 4:00
    -- 23 flats
    150 EZ

    8 x 50 smooth free @ 1:00
    50 EZ

    Total: 3700

    ~~~~~~~~~~~~~~~~~~~~~~~~

    My times on the kicks were a little fast. And it seemed like I was hitting the wall a little early on the 25 flys. On a hunch, I asked the lifeguard if the pool was in fact 25 yards. Turns out, it is 23.6 yards. Who builds a pool that length?! Crazy.

    I've enjoyed not driving around so much the last week. But I am still looking forward to Pitt re-opening on Monday. I don't want to forget how to SDK!
    Categories
    Swim Workouts
  19. Tues-Wed, April 28-29

    by , April 29th, 2015 at 02:59 PM (The FAF AFAP Digest)
    Tuesday:

    Went for a 6.5 mile jog/walk. Just didn't feel like spending a huge amount of time in the car driving to a pool.

    Wednesday @ LA Fitness

    Drylands:


    rehab ex
    straight arm dips, 75 x 3 x 25
    straight bar pulldown with squat, 70 x 3 x 15
    skull crusher straight leg raise combo, 30 x 3 x 15
    kneeling ab crunches, 120 x 3 x 25
    glute isolator, 50 x 3 x 6 each leg
    rear delt flys, 65 x 3 x 12
    landmine rainbows, 45 x 2 x 20
    explosive leg extensions, 105 x 3 x 15
    eccentric fallback w/overhead cable, 40 x 3 x 12
    -- I saw this one on swimming world, supposed to be good for dolphin kick. But it's somewhat difficult.
    -- http://www.swimmingworldmagazine.com...-kick-muscles/


    Swim/SCY/Solo:

    I only had about 45 minutes before the pool closed, so just did the following. My upper body was pretty sore from the drylands, so I didn't do any sprint swimming.

    800 various
    20 x 50 w/fins @ 1:00
    odds = flutter kick @ 100 pace (26-27)
    evens = EZ
    200 EZ

    Total: 2000


    ~~~~~~~~~~~~~~~~~~~~~~~~

    With Pitt closed, I haven't been doing as much swimming. I may drive to Sewy tomorrow, or I may just go to yoga.
  20. Monday, April 27

    by , April 27th, 2015 at 02:47 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ LA Fitness

    Warm up:

    600 various
    100 scull
    100 fly drills
    5 x 50 free w/paddles
    50 EZ

    Main sets:

    2 x 25 burst SDK + cruise
    50 EZ
    -- I stopped doing these. The pool is just too shallow.

    5 x (25 AFAP various + 75 EZ) w/fins @ 2:30

    long kick set:
    5 rounds:
    5 x 50 kick @ 1:00
    1 x 50 EZ @ 1:30

    R 1, 3, 5 = flutter kick w/board
    R 2, 4 = backstroke kick, no SDK

    100 EZ

    10 x 25 breast @ 100 pace
    200 EZ

    Total: 3800


    ~~~~~~~~~~~~~~~~~~~~

    I had planned to go to Sewickly with Pitt closed. But I was stuck forever in a different detour, and just headed back to LA Fitness. I decided to do a long kick set (1500) given the pool. I hadn't done a set like that without fins for ages; I usually find flutter kick to be too tedious. I got some cramps in the backstroke kicks (but oddly not the flutter kicks). I'm probably dehydrated again from antihistamines. I took a double dose last night to calm down the hives. I think the hives were likely from handling plants/pollen bc they calmed down after I took a shower.
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