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  1. Mon Apr 18

    by , April 18th, 2016 at 04:08 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    supine flutter kicks on bosu, 100
    straight arm dips, 75 x 3 x 15
    single leg stand on bosu in streamline, 1:00 each leg
    explosive leg extensions, 75 x 3 x 15
    good mornings, 65 x 3 x 5
    hip abductors, 90 x 3 x 8
    hip thrusters, 25 x 3 x 10
    knee tuck jumps, 2 x 5
    standing broad jumps, 2 x 5
    altitude drops, 5
    seated row negatives, 60 x 3 x 8


    1000 EZ in the pool afterward


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


    This was my last dryland session until after Canadian Nationals. I kept the weight pretty light and stayed away from any upper body plyos. I went to my chiro afterward to have him work on my shoulder. He thinks it's mostly muscular, but could be verging on low grade tendonitis. I don't feel the dull ache that I did last week, so I'm hopeful I just strained something. It's a bit of a relief to be done with drylands for awhile -- it's the place I'm mostly likely to injure myself!

    I'm feeling much better (still coughing tho) so am thinking nationals is a go barring some relapse. I'd really like to attend this year because I probably won't go next year (in Ca, outdoors).

    Off to do some stretching and ice.

    Updated April 18th, 2016 at 09:06 PM by The Fortress

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  2. Thur April 7

    by , April 7th, 2016 at 04:06 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    100 EZ

    Main sets:

    3 rounds:
    4 x 50 burst + cruise @ 1:30
    1 x 50 EZ

    100 EZ

    2 rounds:
    4 x (25 AFAP + 75 EZ) @ 3:00-3:30
    1 x 100 EZ

    5 x 50 free w/paddles, Lochte turn @ 1:30
    150 EZ

    Total: 3050


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


    After yesterday's double, I planned a short speed workout for today, and that was definitely all I had the energy for. Still dragging with a lot of chest congestion, and losing my voice. If I feel like crap tomorrow, I'll take the day off. It's been 6 days in a row anyway.

    I looked back at my blog from this time last year. Late March-early April, I was suffering from allergies, had an ear infection, had an allergic reaction and was on prednisone. I only swam 2 events at Zones, and my times were terrible. I love spring, but it really hates me. I just hope there is time for my negative reaction to spring to recede. I'm glad that I'm not entered in Zones, though this will be the first time in my masters career that I've missed it. Being sick during a taper is one thing. Being sick on meet day just sucks.

    Updated April 7th, 2016 at 10:08 PM by The Fortress

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  3. Ohio State Meet, Sat Apr 2

    by , April 3rd, 2016 at 11:24 AM (The FAF AFAP Digest)
    Emboldened by my phoenix like rise from mono in the nick of time for NE Champs, I made the journey to Ohio State for the Huntington meet. I was perhaps overly emboldened, as well as overly obsessed with sticking to my meet plan for the month. I did not feel quite 100%. I tried to compensate for some fatigue with extra caffeine. Then I just felt tired but wired. Still, even though I felt a little off, shutting it down in the pool for the last few days really helped. I swam some very fast in season times -- no doubt due to an assist from a super fast pool. The meet went quickly and clocked in under 3 hours. My events were all swum in about 2 hours.


    50 back, 27.43

    This event just felt labored the whole way. My legs felt quite tired -- probably from my last hard drylands session. I had decided to try taking 7 strokes the first length instead of 8 (I seem caught between 7 and 8.). This resulted in a major glide into the turn and a poor push off. I feel like that cost me a few tenths. Honestly, I expected to be a good half second slower and was pleasantly surprised when I saw my time. But I felt dead afterward and had a hard time getting my heart rate down.


    50 breast, 32.84

    I had a very good start and executed fairly well except for my walls. I had to short stroke both walls. Because I don't race breaststroke all that much, I have no idea what my stroke count is or should be. I just know that, in the past, gliding into the walls has killed my momentum. This race felt like a breeze compared to the 50 back. And my time was only .04 off my tapered PR from 2013 nationals. Was stoked with this time, which was .4 faster than my time at the Sprint Classic (where I had good walls). This is only the second time I've been under :33.


    100 IM, no swim

    There were only 8-9 heats between 50 breast and 100 IM. I just couldn't do it. I felt very tired and went to lay down on my yoga mat for half a hour to reboot. In retrospect, if I had wanted to swim 100 IM, I should have skipped the 50 breast. Not a big deal, and then I had some real rest before 50 fly.


    50 fly, 26.06

    I popped back in the warm up pool to wake myself up before this race and try to get psyched. I was sitting next to a couple guys who were swimming this event and had seen my 50 back. They said, "it's on!" And, well, who can resist that kind of good natured trash talk? So I got ready to swim fast. This was my best race of the day. I felt like I flew off the blocks. I wish they had reaction times posted. My UWs were good, breakouts were good, finish was good. I just had a slight glide into the first wall after taking 5 strokes, but nothing major. Was extremely happy with the time, which was again .4 faster than my time at the Sprint Classic (a meet for which I was more rested). This race felt much better than my 50 back. I'm not sure why that first race felt so awful.



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


    Very glad that I made the effort to race at the meet and happy with my times. 50s require a lot of racing to fine tune. I think these are all my best "in season" times. Of course now I'm wondering how many tenths can be attributed to the fin? Haha. I feel more tired from this meet than I was after Albatross. I hope I can shake off this fatigue soon. Off to the gym.

    Updated April 3rd, 2016 at 01:02 PM by The Fortress

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  4. Friday March 25

    by , March 25th, 2016 at 05:03 PM (The FAF AFAP Digest)
    Drylands:

    elbow & shoulder rehab ex
    captains chair leg raises, 2 x 20
    single leg stand in streamline on flat side of bosu, 1:00 each leg
    altitude drops, 2 x 5
    resisted standing long jumps, 35 x 2 x 5
    med ball slams, 10
    HS hi row, 175 x 4 x 5
    explosive leg press, 120 x 3 x 15
    single leg squats on edge of high box, 2 x 10 each leg
    hip abductors, 130 x 4 x 5
    leg press, 255/275 x 4 x 5
    Kneeling ab crunches, 140/150/160/170 x 1 x 8


    Swim/SCY/Solo:

    600 various
    100 scull
    50 EZ
    8 x 25 burst + cruise
    150 EZ
    6 x 50 DPS free w/paddles
    50 EZ
    8 x 25 w/parachute
    100 EZ

    Total: 1750


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


    Feeling a little better today. Got in a solid gym session and short swim afterwards. I'm definitely stronger after an extended period of consistent lifting. The 275 on leg press didn't even seem that hard. I'm trying to figure out when to stop lifting before USMS nationals with Canadian Nationals just 3 weeks after ... It seems like I would really start losing strength at 4 weeks off ... Off to ice the elbows.

    I am super excited that I persuaded Jim and Bill to go to nationals. Bill is going to join RAM as well. With Water Rat, there will actually be a Pittsburgh presence! And a fun carpool down!

    Updated March 25th, 2016 at 06:32 PM by The Fortress

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  5. Thursday March 24

    by , March 24th, 2016 at 04:59 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy

    warm up

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

    main sets:

    4 rounds:
    4 x 25 burst + cruise @ 1:00
    1x 100 EZ

    4 x (25 AFAP + 75 EZ) @ 3-3:30

    did a set with Jim, used fins
    5 x
    75 kick @ 1:15
    1 x 25 AFAP @ :45

    100 EZ

    3 x
    4 x 25 IM order @ :40 @ 100 pace
    1x 50 EZ

    150 EZ

    Total: 2900



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


    I took yesterday off, felt wretched. Rallied a bit today, but still low energy. Did not feel up to a USRPT set. I will have very few swimming options the next few days. The pools are all closed for spring break etc. On the upside, my elbows are feeling better. Not 100% but getting there.

    I'm looking forward to watching NCAAs. Big shocker in the 500 free with Smith not making finals. I hope he's just sick and not a head case like some commenters think.
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  6. Wed Feb 10

    by , February 11th, 2016 at 09:42 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:

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

    Main sets:

    It was breaststroke night ...

    4 x 100 w/fins, IM stuff @ 1:50
    -- I did 4 x 50:
    odds = 25 fast fly @ 100 pace + 25 EZ
    evens = 50 back-breast @ 100 pace
    50 EZ

    3 x (3 x 50 breast w/fins) @ 1:00
    1-2 = breast 25 w/flutter kick + 25 w/dolphin kick (I don't really have a slow breaststroke, so did every 3rd one easy to catch my breath)
    3 = EZ kick
    50 EZ

    6 x 100, 50 breast w/flutter kick + 50 free @ 1:55
    -- No, I did 10 x 25 back @ 100 pace @ :35-50 (15s) and then had a chat break
    100 EZ

    8 x 50 breast @ 200 pace @ 1:15
    -- I did odds = fast breast @ 100 pace (36s), evens = EZ
    100 EZ

    8 x 50 done as :25 breast sprint + 25 EZ free @ 2:20
    -- I did 10 x 25 fast breast dolphin @ 1:15 or so, went a couple 14 highs, mostly 15 lows
    200 EZ

    1 x 50 fast, tried to do kick but got a couple cramps so desisted
    50 EZ

    Total: 3100


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


    I don't mind doing breaststroke, but that was a ton of it. I needed that backstroke interlude in the middle. Bill says my breaststroke kick is improving. He told me to keep my feet behind hips, so that's what I've been focusing on. I feel pretty tired this am from that workout. It did have a fair amount of race pace work in it. I'm heading to Sewy later to meet up with Water Rat for a workout.

    Updated February 11th, 2016 at 12:24 PM by The Fortress

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  7. Mon Feb 1

    by , February 1st, 2016 at 07:40 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    100 single arm fly
    5 x (50 double shooters w/open turn + 50 EZ)
    50 EZ

    Main sets:

    modified USRPT set with built in misses:
    28 x 25 fly w/fins done as:
    16 x 25 fly @ 100 pace @ :45
    :45 rest
    8 x 25 fly @ 100 pace @ :45
    :45 rest
    4 x 25 fly @ 100 pace @ :45

    250 EZ

    core set: 5 x 100 dolphin kick on back with fins and pull buoy @ 2:00
    -- this is pretty tough on the lower back, buoy makes it harder
    125 EZ

    8 x SDK w/bungee cord tied to block, kick out to resistance and then do 15 fast kicks (counting this as 300)
    175 EZ

    Total: 3400


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


    Another day, another workout. But my fly actually felt pretty good. I realize I have to do fly when I swim solo. It's way too crowded and wavy to do it at Pitt.

    The medial epicondyle area of my right elbow has been bothering me for a week or so. New area of pain for me. I may have to skip upper body weights tomorrow or take it easy.

    Updated February 1st, 2016 at 10:31 PM by The Fortress

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  8. Thursdayi Dec 31

    by , January 1st, 2016 at 10:41 AM (The FAF AFAP Digest)
    Swim/SCY @ Sewy

    Warm up:


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

    Main sets:

    4 x 25 burst + cruise, 50 EZ
    4 x 25 stroke rate drills, 50 EZ

    8 x (25 AFAP + 75 EZ) @ 3:00-3:30
    -- the pool was packed and I was splitting a lane so I opted for
    -- 2 breast, 6 flutter kick (no fins)
    -- I couldn't see my times bc the clocks were not synched
    -- my flutter kick is much worse than my dolphin kick, so probably should work on it more
    100 EZ

    Jim & Bill arrived at this point, so I swam one set with them and then went back to sprinty things.

    10 x 50 @ 1:00
    -- I did 2 x (4 x 50 DPS w/paddles + 1 x 50 EZ)

    6 x 25 power kick w/drag sox (Bill tried some with me)
    6 x 25 shooters w/drag sox & fins
    150 EZ

    8 x 25 w/paddles, fins & parachute
    150 EZ

    Total: 3400


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


    It was a mob scene at the pool yesterday. There were only three lanes for lap swim with 50+ kids in the other three lanes -- my worst nightmare. But I managed to split a lane or share with Jim & Bill for the most part. I'm pretty tired from that effort so will pass on the pool mob scene today.

    I failed at staying up until midnight last night, despite a gaggle of loud girls at our house for a sleepover. Mr. Fort and I re-watched the two latest Star Trek movies to continue our debate over which series is better -- Star Wars or Star Trek.

    Updated January 1st, 2016 at 03:45 PM by The Fortress

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  9. Dec 24-27

    by , December 27th, 2015 at 03:24 PM (The FAF AFAP Digest)

    Thursday Drylands:


    I wasn't really ready to go to the gym after having done drylands son Tuesday, but Fort Son wanted to go ... so off I went.

    rehab ex
    flutter kicks on bosu, 2 x 100
    pike ups with feet on yoga ball, 2 x 10
    explosive fly pulls on double cable machine, 35 x 3 x 5
    explosive leg extensions, 90 x 3 x 15
    hip abductors, 120 x 4 x 5
    back extensions w/plate, 25 x 3 x 10
    combo skull crusher + straight leg raise, 45 x 3 x 12
    straight arm dips, 90 x 3 x 15

    1000 EZ in the pool afterward


    Friday: off


    Saturday:

    5 mile walk-run on treadmill

    mini core workout at home:
    flutter kicks on bosu, 100
    TRX pendulum, 2 x 25
    TRX saw pikes, 2 x 15
    TRX forward & backs w/forearms on bosu, 2 x 15
    single leg deadlift w/10 lb DBs, 20 x 2 x 10 each leg


    Sunday: Swim/SCY @ Sewy w/ Bill & Jim

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins @ :45 (while they did 8 x 50 free)
    4 x 25 burst + cruise @ :45
    50 EZ

    Main sets:

    They did 10 x 50 @ 500 pace @ :50
    I did 20 x 25 breast @ 100 pace
    150 EZ

    Then we did Jim's new set:
    6 x AFAP kick for :30 + 50 EZ @ 4:30
    -- I did these dolphin kick w/fins & board. Was getting to about the 60 yard mark on each :30 effort
    100 EZ

    Total: 2400


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


    I felt rather awful in the pool today -- maybe a combination of xmas hangover and a lot of drylands. Jim is obsessed with this new set -- 6 x :30 AFAP kick @ 4:30 based on a recent Swedish study. The set is designed to increase endurance, despite the ample rest. The theory goes something like: the free radicals from all out efforts create calcium leaking in the cell channels, which in turn prompts oxygenating mitochondria growth. I had to poke a little fun at him bc I've been doing a variation of that set (5 x 50 AFAP @ 5:00 for years), and have told him that anaerobic work produces aerobic conditioning effects. But this is the first time he's ever done such a set with me. We were theorizing that there might be some benefit from just pulling such a set too.

    My workout options are pretty limited for the next week plus with the high school pools closed, so I may have to go to Sewy quite a bit. There is a Pitt practice tomorrow at 3:00 that I can get to. Hopefully, there will be come later in the week as well. (I refuse to go to the 8:00 am practice.)

    Updated December 27th, 2015 at 09:24 PM by The Fortress

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  10. Mon-Tues Dec 14-15

    by , December 16th, 2015 at 11:16 AM (The FAF AFAP Digest)
    Monday:

    2100 EZ @ LA Fitness


    Tuesday:

    Drylands:

    rehab ex
    supine flutter kicks in streamline on bosu, 100
    standing ab wheel roll outs, 8
    russian twists on incline bench, 25 x x 15
    bulgarians in a streamline position, 3 x 10 each leg
    face pulls, 50 x 3 x 15
    good mornings, 65 x 3 x 6
    extreme angle squat, 4:00
    hip abductors, 110 x 3 x 5
    hip thrusters w/plate, 25 x 3 x 10

    1800 EZ afterward


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


    Despite sleeping a lot the last couple nights, I still feel pretty tired. Tired but wired. I guess that's par for the course for a multi-day meet. I did get back to the gym for a very light ease back in kind of workout. Inspired by swimdoc, going forward, I may try to add some dedicated TRX core work on off days from the gym. But not today. Still too bushed. Though I will head out to Pitt tonight. I am anxious to get back to real training. I feel like I gained ten pounds from my couch sojourn!

    I was bummed to wake up to a crashed over xmas tree with tons of smashed ornaments. Argh! Must have been the damn cat.

    But the good news is that, thanks to Stewart's emails, the meet directors did find our time from the mixed 200 free relay and added it to the results.

    Updated December 16th, 2015 at 12:26 PM by The Fortress

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  11. Sat Dec 5

    by , December 5th, 2015 at 05:40 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ BP

    500 various
    100 scull
    8 x 25 power kick @ :45
    100 EZ
    10 x 50
    odds = DPS free
    evens = kick
    4 x (25 @ 100 pace + 75 EZ)
    100 EZ

    Total: 1900


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


    Still really dragging. The lasstitude is the worst. I am not recovering quickly, and fear I will be making a call on the meet while still partially sick. Only Saturday night though ...

    On the upside, my 50 fly, 50 free and 100 breast (!!!) are still #1 after the Long Beach meet.

    Updated December 5th, 2015 at 08:35 PM by The Fortress

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  12. Wed Nov 25

    by , November 26th, 2015 at 09:09 AM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:


    400 (did 350)
    200 kick
    100 scull
    5 x 50 free w/paddles & fins @ :50
    4 x 50 IM drill w/fins @ 1:00
    50 EZ

    Main sets:

    4 rounds:
    1 x 100 @ 1:45 (only 50s for me)
    2 x 25 fast power kick @ :45
    1 x 75 @ 1:30
    3 x 25 fast power kick @ :45
    1 x 50 @ 1:15
    4 x 25 fast power kick @ :45
    1 x 100 EZ

    R1 = fly, R2 = back, R3 = breast, R4 = free

    R1 = Everyone in level 2 used fins. I did the 75 single arm fly.
    R3 = I tried to go 100 pace on breast. Went 37s on the 50s. Really hard to do the power kicks afterward.
    R4 = I used fins. On the 100/75/50 frees, I did 25 AFAP and then EZ.

    3 x (25 AFAP breast + 25 EZ)
    100 EZ

    Total: 3250


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


    That was a long main set last night. It ended up being more aerobic work than I would normally do. In total, there were 36 power kicks. Even for me, that's a bunch. I did them all @ 100 pace. I mostly alternated back and belly power kicks, but probably did more kicks on my back as I tired.

    I also did 40 minutes of stretching/yoga/foam rolling before practice.

    Happy Thanksgiving everyone!

    Updated November 26th, 2015 at 10:32 AM by The Fortress

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  13. Friday Nov 6

    by , November 6th, 2015 at 02:56 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ LA Fitness

    Warm up:

    600 various
    100 scull
    4 x 50 free w/paddles, gentle descend @ 1:00
    50 EZ

    Main sets:

    2 x
    30 x 25 @ 100ish pace @ :40
    -- 1 round dolphin kick w/board, 1 round breast w/fins
    250 EZ

    8 x 25 AFAP flutter kick + 75 EZ @ 2:30
    150 EZ

    Total: 3900


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


    I was pretty sore from the gym today, so didn't even attempt fly. And can't really do back well at LA Fitness bc it's so shallow and no flags. Not sure where I got the energy do the AFAP flutter kicks at the end, but managed it. Off to Hershey momentarily.

    Updated November 6th, 2015 at 05:18 PM by The Fortress

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  14. 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 ...
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  15. Auburn Meet, Feb. 7-8

    by , February 9th, 2015 at 10:42 AM (The FAF AFAP Digest)
    I vaguely remembered what a hassle it was to get to Auburn. But I got a nice dose of it this weekend. On the way down Friday, I left my house at 2:15 and got to my hotel at almost midnight with plane delays/problems. So didn't get to sleep until the wee hours.

    Day 1:

    Started the day by looking at the heat sheets and seeing that, although I was the fastest woman in my events, I was in lane 8 for all of them. A bit disappointing and, I think, unfair. Especially for all guy heats of the 50 fly where there is significant turbulence. Anyhoo, here's how it went:

    100 IM, 1:04.9

    Pretty solid time. I just wanted to get under 1:05. I didn't have a very good start bc the starter had us relax twice. My splits were almost identical to the 1:04 that I swam at Zones last year. I just felt like I had nothing left on the free leg.

    100 breast, scratch

    I was beat after the IM and didn't have enough rest before this event. I realized that I should have sandbagged the IM and I would have had another half hour rest. There was already an outrageous amount of male sandbagging going on, so I would have fit right in. Poor meet management by me ... I haven't sandbagged in so long, I apparently have forgotten how! Note to self to relearn this skill. In any event, I knew I could swim this event at zones anyway.

    50 fly, 26.3

    This is a good in season time for me, especially not having raced in 10 months. I had a great start and a poor second breakout. My stroke still feels off. But still, very solid time. I think I remember going a 26.4 at my last Sprint Classic before dropping time at zones last season.


    Day 2:

    50 back, 27.7

    A very solid time, though technically messy. The starter held us a long time and I felt like I didn't have the cleanest start. I jammed the turn a bit and was too deep on the second length, causing a sub par breakout. Still, I feel like anytime I'm under 28, it's a very good swim.

    50 breast, 34.5

    Disaster. I was wearing a new pair of Arena goggles and they broke apart on the dive. These googles fit like a dream, but they snap together at the eyepiece and thus are a bit risky I guess. Anyway, I couldn't see much during the race and lost a contact. So the resulting time was quite slow and I won't race in those goggles again. I was disappointed to end the meet on a bad note.


    I thought I had plenty of time to catch my flight, leaving immediately after the 50 breast. But I forget that there was a time change between AL and Columbus GA, so I just missed my flight. It's a very small airport, and I could easily have run to the gate and made it. But there was no one there to issue me a boarding pass. The airport was deserted. I finally found a security guard who advised me to take a shuttle to Atlanta. So I took a taxi to the shuttle service and made their 4:15 shuttle by 5 minutes. I got home around 10. I dunno, that was a lot of traveling for just a few events. But as a lazy sprinter, I don't swim many events anyway. With the exception of breast, I threw down a few solid times even from the dreaded end lanes.

    I did get to re-meet bloggers Ellen and Celeste. That was a treat!

    Updated February 9th, 2015 at 02:47 PM by The Fortress

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  16. Rusty, Friday-Sunday, Dec. 5-7

    by , December 8th, 2014 at 10:31 AM (The FAF AFAP Digest)

    Friday:


    Swam at Sewickley with Fort Son. Did around 2200 with some bursts and 100 pace 25s.


    Sunday: Y meet at Sewickley

    25 back: 12.9


    I flat backed the start a little -- couldn't do my usual start bc the pool was too shallow. This is the same time I went last year in the event.

    50 breast: 34.6

    Pretty slow. I had a terrible start on this one which definitely cost me some tents. After doing a couple great starts in warm up, on this one I went in with my hands about 6 inches apart. Not a good way to start a race.

    25 fly: 12.4

    I went a 12.3 last year at a Y meet, so this is pretty consistent. However, the 6 strokes of fly that I took felt ghastly. I haven't done any sprint fly since the first part of August. I felt like I had no pop and could barely turn over my arms. I probably should be doing some more stretching and yoga and not take my flexibility for granted.


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


    At least I'm back racing after an 8 month hiatus. I guess it's not surprising that, having done little actual swimming during that time, the swimming portions of my race feel really off.

    The meet was quite fun though. My Sewy buddies were there of course, and Jim swam a nice 200 fly. 4 of my Pitt swimmers were there too, all swimming very well.

    Updated December 8th, 2014 at 12:28 PM by The Fortress

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  17. Monday, Sept 8

    by , September 9th, 2014 at 09:44 AM (The FAF AFAP Digest)
    Drylands:

    RC/bicep rehab ex
    russian twists on incline w/plate, 25 x 3 x 25
    saxon side bends w/DB, 15 x 3 x 15
    -- I think I did these wrong. I had my feet together and I they are supposed to be shoulder width apart.
    leaning camels w/plate, 25 x 3 x 25
    flutter kicks on bosu, 2 x 100
    push up crunches w/med ball overhead on yoga ball, 3 x 15
    hip abductors, 100 x 4 x 6
    leg curls, 70 x 4 x 6
    good mornings, 85 x 3 x 6
    standing ab crunches, 80 x 3 x 15


    Swim/SCY/Solo

    Just did a little recoveryish workout before I coached at Pitt:

    600 various
    4 x (25 shooter + 25 EZ w/fins)
    10 X 25 1 breath free w/fins @ :30
    50 EZ
    30 x 25, SDK to 15 meters then cruise @ :45
    -- took a break part way through to get water
    100 EZ

    Total: 1950


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

    Made it to the gym yesterday. I tried to avoid doing any quad exercises to give the strain a break. It feels better after some painful foam rolling. So I did a lot more core work than usual. I am sore from the saxon side bends. That is one difficult and humbling exercise. Off for a shortish swim soon and then my appointment with Dr. Bradley.

    Updated September 9th, 2014 at 10:26 AM by The Fortress

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  18. Sunday, Sept 7

    by , September 8th, 2014 at 10:40 AM (The FAF AFAP Digest)
    Swim/SCY @ Sewickley Y

    Swam with Jim, Mark/Water Rat and John today. Jim has decided that kicking is his "new frontier," and so we had a kick centric workout.

    Warm up:

    600 various

    Main sets:

    40 x 25 kick done as:
    5 x (4 x 25 kick, IM order) @ :40
    1:30 rest
    4 x (5 x 25 kick, 1 round of each stroke) @ :45
    -- pick up the tempo
    100 EZ

    -- I was kicking next to Mark on this set. He made me feel like I was going backward on breaststroke kick! The fly and back kicks were all done 15 m UW. This is a pretty decent way to do a 1000 yard kick set.

    2 x (4 x 75 + 50 EZ)
    R1 = up tempo kick w/fins @ 200 pace
    R2 = 25 fast dolphin kick + 50 EZ
    100 EZ

    6 x 50, done as 25 AFAP dolphin kick w/fins + 25 EZ @ 1:10
    100 EZ

    Total: 2900


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

    It was worth the drive to swim with my Sewy buddies, though the Sewy pool is just stinky for UWs. Off to the gym in a bit.

    Updated September 8th, 2014 at 12:19 PM by The Fortress

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  19. Monday, June 2

    by , June 2nd, 2014 at 09:21 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    3 x 50 scull w/paddles
    4 x 25 shooters w/fins
    50 EZ

    Main Sets:

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

    10 x
    50 @ 100 pace @ 1:00
    50 EZ @ 1:30

    100 EZ

    8 x 75 done as
    odds = 3 x 25 AFAP kick w/fins @ :30
    evens = EZ

    6 x 25 w/parachute & fins & paddles
    100 EZ

    Total: 3050


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

    I went to the pool with no workout in mind and feeling slothful and disengaged. With no meet in sight, I am apt to take up another sport! Still, I feel like I got some solid work in. Took a break from USRPT. I like it, but just can't do it every day. Plus, I still like HIT, though it is a more difficult way to train for 100s.
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  20. Sunday, May 27

    by , May 27th, 2014 at 06:12 PM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    I swam with two of my masters swimmers and it was so nice to have some company.

    Warm up:

    700 various
    4 x 25 scull
    4 x (25 shooter + 25 EZ with fins)

    Main sets:

    4 x 50 burst + cruise @ 1:10
    4 x 50, 25 fast + 25 EZ @ 1:10
    50 EZ

    4 x 200 kick
    -- 2 without fins @ 3:30
    -- 2 with fins @ 3:00
    50 EZ

    4 x 200 @ 3:30
    -- after 3 hours of hard work in the garden, my shoulders didn't want to do 200s
    -- I did 150 backstroke w/paddles and tried to hold a fasting oace
    100 EZ

    10 x 25 breast @ 100 pace at :40
    100 EZ

    Total: 3550

    ----------------------------

    Since my long course season is a bust with the meet cancellation, I just went along with the 200s. . I also took the next two days off to hang out with my family and continue the landscape/reclaiming the backyard project. I'll go to the pool tomorrow. But it's very hard for me to be motivated without a meet ...

    What is wrong with the blogs? When I was on my computer, I couldn't do any editing or formatting. Typed thus in my iPad.
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