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http://www.usms.org/people/038W8
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http://www.usms.org/myusms/flog/
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http://www.pvmasters.org/entry.htm
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www.patriotmasters.org

  1. Wed-Thur, Aug 26-27

    by , August 27th, 2015 at 04:52 PM (The FAF AFAP Digest)

    Wednesday Drylands

    rehab ex
    straight arm dips. 90 x 3 x 15
    supine flutter kicks on bosu, 3 x 100
    deadlifts, 75 x 4 x 6
    explosive HS pulldowns, 140 x 4 x 5
    extreme angle isometric squat, 3:00
    DB rows, 40 x 4 x 5 each arm
    explosive leg extensions, 135 x 4 x 5
    glute isolator, 60 x 3 x 5 each leg
    kneeling ab crunches on cable machine, 160 x 4 x 8
    calf raises, 155 x 4 x 8


    Thursday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x (25 scull + 25 DPD free w/paddles) @ 1:10
    4 x 50 burst kick + cruise @ 1:15
    50 EZ
    2 x (50 AFAP + 150 EZ)
    8 x 50
    odds = fast @ 100 pace @ 1:00
    evens = EZ @ 2:00
    50 EZ
    20 x 50 kick w/fins
    -- alternate 2 fastish dolphin kick on back (under :35) + 2 EZ
    100 EZ
    10 x 50 w/paddles @ 1:00-1:10
    odds = DPS back
    evens = DPS free
    150 EZ

    Total: 3550 m


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


    I feel some real DOMs setting in after weights and a longer than usual long course workout. It was 64 degrees when I went to the pool at 11:00. No kids showed up at 12:00 so the lifeguards left the pool long course for an extra half hour. I need to look at my flog. I think I am need of a recovery week where I skip weights. Feeling awfully sore ...

    Lil Fort, the last one in the nest, is about to start high school on Monday. She's been running with the XC team and had her first scrimmage yesterday. She made varsity despite not running much all spring and summer. She complained about double workouts at first, but I made her feel bad since I do quite a few doubles (and so does dad). :-)
  2. Tuesday, Aug. 25

    by , August 25th, 2015 at 03:26 PM (The FAF AFAP Digest)
    Swim/LCM @ Lebo w/Nageur

    500 various
    4 x 25 scull + 25 DPS free w/paddles @ 1:10
    4 x 25 fast + 25 EZ @ 1:15
    50 EZ
    10 x 50
    odds = fast @ 100 pace @ 1:00
    evens = EZ @ 2:00
    4 rounds: (interval varied from 1:00-1:15
    1 x 50 dolphin kick on back
    1 x 50 done as 25 UW + 25 EZ
    1 x 50 DPS back w/paddles
    1 x 50 DPS free w/paddles
    150 EZ

    -- That was all we got in during the adult only hour swim. We waited for them to switch the pool to SCY and then did a little more ...

    50 EZ
    5 rounds:
    4 x 25 @ :45
    -- either 100 pace or power kick @ 100 pace
    150 EZ

    Total: 2350 LCM + 700 SCY


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


    I had planned on going to the gym today. But a friend wanted to swim at Lebo and I can't resist the opportunity to swim with actual humans. I'm too tired to hit the gym now, but I'll definitely go tomorrow. If the Pitt pool doesn't open this week, and I've heard gossip that it may not, then I'll swim with Sewy masters on Friday.
    Categories
    Swim Workouts
  3. Sat-Mon, Aug. 22-24

    by , August 24th, 2015 at 06:16 PM (The FAF AFAP Digest)
    Saturday:

    Went to a 60 minute vinyasa basics class. I knew it would be pretty easy, and it was. Then Mr. Fort and I took Fort Dog our for a 4 mile walk.


    Sunday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x 25 scull + 25 free w/paddles 2 1:10
    4 x 25 fast + 25 EZ @ 1:15
    50 EZ
    20 x 50
    odds = fast @ 100 pace @ 1:00
    evens = EZ @ 2:00
    -- My first couple 50s were faster than my typical 100 pace with no extra effort.
    50 EZ
    8 x 50 dolphin kick on back w/fins @ 1:00
    100 EZ

    Total: 2500m


    -- Did 30 minutes of foam rolling and rehab exercises before going to yoga.


    Vinyasa, 75 Min

    I went to the Yoga Flow studio instead of the Power yoga studio, seeking a slightly easier workout. And it was, though yoga is always a bit taxing on the legs.


    Monday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x 25 scull + 25 DPS free w/paddles
    50 EZ
    8 x 50
    odds = fast @ 100 pace @ 1:00
    evens = EZ @ 2:00
    50 EZ
    8 x 100 @ 2:00
    odds = free w/paddles @ 200 pace
    evens = EZ kick w/fins
    10 x 50 dolphin kick on back w/fins @ 1:00
    150 EZ

    Total: 2650 m

    Then I took Fort Dog for a 5 mile walk.



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


    I was a bit tired at the pool today. After being a bit slow on the 100 pace 50s, I defaulted to more aerobic work. I heard today that Pitt might not open this week ... Though I've been enjoying swimming outside in the nice weather, I am really looking forward to getting back to short course. I've been in a rut with my workouts, doing the same ones repeatedly. There's so much more variation in short course. And I'd like to get my backstroke back on track. To the gym tomorrow!

    Updated August 24th, 2015 at 07:55 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  4. Thur-Fri, Aug 20-21

    by , August 21st, 2015 at 05:20 PM (The FAF AFAP Digest)
    Thursday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x 25 scull + 25 DPS free w/paddles @ 1:10
    4 x 25 fast + 25 EZ @ 1:15
    6 rounds (odd rounds swim, even rounds kick)
    3 x 50 @ 200 pace @ 1:00
    1 x 50 EZ @ 1:30
    8 x 25 UW + 25 EZ w/fins
    100 EZ

    Total: 2600


    Friday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x 25 scull + 25 free w/paddles @ 1:10
    4 x 25 fast + 25 EZ @ 1:15
    50 EZ
    5 x (50 AFAP w/fins + 150 EZ)
    -- fly (26s), breast (30s), kick (27)
    10 x 50 kick w/fins @ 200 pace
    100 EZ

    Total: 2550


    Drylands:

    rehab ex
    streamline crunches, 2 x 50
    straight arm dips, 75 x 3 x 15
    hip abductors, 120 x 4 x 5
    tricep press, 70 x 4 x 8
    good mornings, 70 x 4 x 6
    extreme angle step ups w/bar on shoulders, 40 x 4 x 8
    DB rows, 35 x 4 x 6 each side
    explosive leg extensions, 120 x 4 x 5
    saxon side bends, 15 x 3 x 8
    explosive fly pulls on double cable machine, 22.5 x 2 x 5*

    * I ripped this exercise off from Erica Braun. But the explosive nature of it seems hard on the old bicep tendons.


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


    I've had a bit of a summer cold the last few days and had been dragging, but I felt much better today. I'm extremely happy that Lebo has changed its hours and will be open all next week for adult swim. That will save me a lot of driving to Sewickley. And I am back to coaching next week after a two week layoff. I miss my swimmers!
  5. Wed., Aug. 19

    by , August 19th, 2015 at 06:51 PM (The FAF AFAP Digest)
    Tuesday was a bit of a lost day for me. I was awoken by thunder storms at 5:00 am and couldn't get back to sleep. This wouldn't faze some folks, like Stewart. But when you're a night owl, it's brutal. All I could do was take my dog on a long walk.

    Wednesday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x (25 scull + 25 DPS free)
    4 x 25 fast + 25 EZ @ 1:15
    50 EZ
    24 x 50 w/fins
    odds = fast @ 100 pace
    evens = EZ
    4 x fly (29s), 4 x breast (33s), 4 x kick (29-31)
    150 EZ

    Total: 2300 m


    Heated Vinyasa Yoga, 85 minutes

    I went to a 75 minute class, but it ended up being more. It was extremely toasty and suffered bc of it.


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

    Going to keep going to Lebo, which is the only pool available this week. Next week, the only pool that I have access to is Sewickly unless I go to adult swim at night at Lebo. But 8:15 is not a convenient time, and a bit late to work out as well.
    Categories
    Swim Workouts , Yoga
  6. Sat-Mon, Aug 15-17

    by , August 17th, 2015 at 05:23 PM (The FAF AFAP Digest)
    Saturday: Heated Vinyasa, 90 min

    It was really more like an 80+ minute class. I would love some 60 min classes. That really would be plenty for me with my other training.


    Sunday: Swim/LCM/Solo @ Lebo

    500 various
    6 x (25 scull + 25 free w/paddles)
    4 x (25 fast @ 100 pace + 25 EZ)
    10 x 50 various
    8 x 50, 2x IM order drill
    8 x 100 kick w/fins
    100 EZ

    Total: 2800 m

    -- After attempting to do some 100 pace work early on, I decided I was still too tired to do any sprinting and went into recovery mode. I haven't yet shaken off the fatigue from overdoing it with the weights, etc.


    Monday: Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 DPS free w/paddles) @ 1:10
    4 x (25 fast kick + 25 EZ @ 1:15)
    50 EZ
    20 x 50
    odds = fast @ 100 pace
    evens = EZ
    50 EZ
    6 x 50 DPS free w/paddles
    50 EZ

    Total: 2350


    Drylands:

    rehab ex
    straight ar dips, 90 x 3 x 15
    deadlifts, 80 x 4 x 6
    captains chair leg raises, 3 x 20
    seated row negatives, 100 x 4 x 4
    explosive fly pulls on double cable machine, 22.5 x 3 x 5
    explosive leg extensions, 120 x 4 x 5
    glute isolator, 60 x 3 x 5e ach side
    kneeling ab crunches, 150 x 4 x 8
    bulgarians in streamline, 1 x 10 each leg
    -- my thighs were screaming at this point and I didn't do anymore



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


    I felt tired in the pool again this am, but pepped up this afternoon and went to the gym. I only stayed 50 minutes instead of the 70 I did last time. I think that works much better or me as I'm building strength again. Looking at my blog, I am substantially weaker than I was back in 2012. Lots of injuries (labral tear, elbow tear, subscap tear, broken finger) have impeded any forward progress. I really hope I can stay healthy and injury free for awhile. With Lil Fort now in high school, I should also have more time to do things like rehab exercises, stretching and yoga than I have in prior years.
  7. Friday, Aug 14

    by , August 15th, 2015 at 02:02 PM (The FAF AFAP Digest)
    Went on a 6 mile walk with the dog during the day. She usually runs with Mr. Fort, but he's been cycling instead of running bc of a hamstring strain. The I went to the Sewy practice at night:

    Swim/SCY @ Sewy

    Warm up:


    700 various

    Main sets:

    7 x 50 @ :50
    -- I alternated swim & kick with fins
    8 x 25 1/2 SDK + 1/2 EZ @ :45
    4 x 25 1/2 sprint + 1/2 EZ
    100 EZ
    5 x 50 done @ 1:30 as:
    1 x 50 +3 from fastest sprint time
    1 x 50 +2
    1 x 50 +1
    1 x 50 EZ
    1 x 50 AFAP
    100 EZ
    16 x 25 w/fins
    odds = UW to flags
    evens = sprint @ 100 pace
    100 EZ
    8 x 50, sprint 35 y @ 1:30
    -- NO! I can't go all out that far on that rest
    -- I went at the back of the line and did 25 backstroke kick fast + 25 EZ pull w/paddles, skipped one of them altogether
    100 EZ

    Total: 2750


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


    I took Thursday off. I was just blasted and extremely sore from weights. I had shifted some of my weights to high intensity/low volume. That change plus staying in the gym longer than usual did me in. I should never stay longer than 60 minutes; it always backfires. I was still feeling a bit rough at practice last night. I am not at all used to swimming with 4-5 people in a lane -- so wavy! I'm going to go to yoga later today, a 90 minute session with music.
    Categories
    Swim Workouts
  8. Wed., Aug 12

    by , August 12th, 2015 at 10:09 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    flutter kicks on bosu, 4 x 50
    cable twist w/yoga ball, 25 x 2 x 15 each side
    extreme angle goblet squats on high boxes w/plate, 45 x 4 x 6
    seated row negatives, 90 x 4 x 5
    rear delt flys, 80 x 4 x 6
    hip abductor, 120 x 4 x 5
    supine bicep curl on cable machine, 70 x 3 x 8
    saxon side bends, 10 x 3 x 15
    explosive fly pulls on double cable machine, 20 x 4 x 5
    knee tuck jumps, 5 x 3
    kneeling ab crunches, 140 x 4 x 8
    explosive leg press, 215 x 4 x 5


    Swim/SCY @ Sewy

    Warm up:


    700 various

    Main Sets:

    8 x 50, 25 stroke + 25 free @ :55
    8 x 25, 1/2 fast SDK + 1/2 cruise @ :45
    50 EZ
    4 x 100 IM w/fins @ 1:55
    -- I did 2 IM, 2 back
    6 x 50 breast w/flutter kick w/fins @ 1:05
    -- for me, breast flutter is exhausting and difficult on this interval
    -- I switched to breast dolphin after 3
    50 EZ
    6 x 50 free w/fins, build each 25 to sprint @ :50
    -- NO! I did 25 fast flutter kick + 25 EZ kick
    7 x 50 @ 1:05
    -- supposed to be 35 fast + 15 EZ, odds breast
    -- NO! I cannot possibly go 35 fast on that interval
    -- I did odds breast @ 100 pace for 35 y, evens EZ
    50 EZ
    4 x 25 AFAP kick @ 1:00
    -- did back, think I was going around 13s
    100 EZ

    Total: 3050


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


    I am feeling gobsmacked after today. 10 days in a row of working out with quite a few doubles. I would love to swim outside tomorrow am, but I think I have to take a day off. It was nice to swim with other humans tonight. I plan to go on Friday night as well. Massage tomorrow!
  9. Tuesday, Aug.11

    by , August 11th, 2015 at 05:43 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 DPS free w/paddles) @ 1:10
    8 x 50, 20 m UW @ 1:15
    20 x 50 kick w/fins @ 1:00
    -- 10 dolphin, 10 flutter or back kick
    50 EZ
    1 x 50 @ 100 pace
    1 x 100 EZ

    Total: 2300 m


    Stretching/Yoga/ Rehab Ex, 45 min



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


    My shoulders were a bit sore from yesterday's double. So I decided to do a high volume kick set today. I had intended to do weights, but had to run around with Lil Fort and her pack of friends this afternoon. I'll do weights and a swim tomorrow. I'm going to head to Sewickley to swim with my buddies and get in a SCY workout.
    Categories
    Swim Workouts
  10. Sat-Mon, Aug 8-10

    by , August 10th, 2015 at 02:21 PM (The FAF AFAP Digest)
    Saturday Drylands:

    rehab ex
    rear delt flys, 65 x 2 x 8, 75 x 2 x 8
    explosive leg extensions, 105 x 3 x 15
    straight arm dips, 75 x 3 x 25
    good mornings, 70 x 4 x 8
    explosive fly pull on double cable machine, 17.5 x 3 x 15
    deadlift, 75 x 4 x 8
    seated row, 90 x 4 x 8
    skull crusher + straight leg raise combo, 50 x 2 x 12
    streamline crunches, 2 x 50

    3 mile jog


    Sunday: Swim/LCM/Solo @ Lebo

    500 various
    3 x (25 scull + 25 free w/paddles) @ 1:10
    8 x 50 w/fins, UW 25 m @ 1:15
    8 x 50, 2x IM order (single arm fly)
    10 x 100
    odds = free or back
    evens = kick
    100 EZ

    Total: 2600 m

    -- This was a complete recovery workout. I had hoped it would equal a day off, but my shoulders were still fatigued when I went to the pool today. I guess even an EZ workout in long course takes a toll.



    Monday: Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 free w/paddles)
    4 x (15 burst dolphin kick + 35 EZ)
    50 EZ
    26 x 50
    odds = @ 100 pace @ 1:00 (5 back, 5 breast, 3 kick)
    evens = EZ @ 1:30-2:00
    100 EZ

    Total: 2350m


    Heated Vinyasa, 75 min


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


    Two things will take a hit this month with only long course available: sprint backstroke and UW work. I am really lousy at swimming backstroke outside and the pool I'm training in is only 4 feet deep. I was scraping on the bottom yesterday trying to do 25 UWs. Today I tried reaching and gliding more on breast and my 50 times were 1-2 seconds faster than usual. So I guess I should approach my next 100 breast that way.

    I was looking at the meet calendar. I think I will aim for the DCAC Columbus Day Classic meet on October 10 in DC and the Sprint Classic on October 25 in VA, both SCY. I had thought about going to the Rowdy meet, but I don't like the order of events and it starts very early. After checking all the nationals results, I'm psyched to compete again.

    I'm off to yoga at 4:15.

    Updated August 10th, 2015 at 05:46 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  11. Thur-Fri, Aug 6-7

    by , August 8th, 2015 at 11:47 AM (The FAF AFAP Digest)
    Thursday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x (25 scull + 25 DPS free w/paddles) @ 1:10
    4 x 50 free w/paddles @ 200 pace @ 1:00
    50 EZ
    4 x (25 fast + 25 EZ) @ 1:15
    5 x (50 AFAP w/fins + 150 EZ)
    10 x 50 DPS free or back w/paddles @ 1:00
    100 EZ

    Total: 2750m


    Treadmill, 4.7 miles while watching worlds

    Heated Vinyasa, 75 minutes



    Friday:

    Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 free w/paddles) @ 1:10
    2 x 50 free @ 200 pace @ 1:00
    50 EZ
    2 x (25 fast + 25 EZ) @ 1:15
    2 x (50 AFAP w/fins + 150 EZ)
    50 EZ
    2 x (50 @ 100 pace + 50 EZ)
    4 rounds:
    4 x 50 @ 200 pace w/fins @ 1:00
    1 x 50 EZ @ 1:30
    odd rounds = free
    even rounds = kick

    Total: 2600m


    Treadmill, 5 miles while watching worlds



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


    I decided it was finally time to try some AFAP 50s. I don't think I've done any since breaking my finger ... I was happy with the times. I went 26s on fly, which is equal to the best times I've done indoors long course. My finger is still swollen and I don't have a full range of motion yet. I had the doctors on my team check it out. They say it can take many months for the swelling in a finger to drain. It doesn't help that I never take the time to ice it ...

    I will either take today off or hit the gym. Tonight, we're going to Kinky Boots and I'm very excited. The lead from Broadway is in the traveling show here since Pittsburgh is his home town.
    Categories
    Swim Workouts , Yoga
  12. Sun-Wed, Aug 2-4

    by , August 5th, 2015 at 01:20 PM (The FAF AFAP Digest)

    Sunday:

    Swim/SCY/w/ Teen Fort @ Springhill Rec

    500 various
    100 scull
    16 x 25, 15 m UW @ :45
    100 EZ
    30 x 25 fly w/fins @ :45 (12s, 8 kicks + 4 strokes, 2 breaths per length)
    -- I was actually surprised that I made it through all of these.
    100 EZ
    4 x 50 kick w/fins hold best average (26s)
    100 EZ
    4 x 25 w/chute & paddles @ 1:00
    50 EZ

    Total: 2400


    Monday: Drylands, 60 min


    Tuesday: 8 miles on treadmill


    Wednesday: Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 free w/paddles) @ 1:10
    4 x 50 free @ 200 pace w/paddles @ 1:00
    50 EZ

    3 rounds:
    1 x 50 @ 100 pace
    1 x 50 EZ
    1 x 100 fast, break :10 @ 50
    1 x 100 EZ
    extra 50 EZ at end of set

    10 x 50 w/paddles
    odds = free @ 1:00
    evens = back @ 1:10
    100 EZ

    Total: 2500 m



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


    I was in northern VA over the weekend visiting Teen Fort, so I didn't work out much there. I drove back Monday straight to masters practice. On Tuesday am, Lil Fort was bitten by a dog while at cross country practice. It was a Newfoundland and the attack was totally unprovoked. So we wound up in the ER. She got 5 stitches and fainted and threw up in the process. I missed am swim and didn't want to leave her during the day, so just hopped on the treadmill and watched Worlds instead. I got to the pool today and hope to be more regular with it going forward. Hopefully, I'll do a swim + yoga tomorrow.
  13. Wed-Fri, July 29-31

    by , July 31st, 2015 at 11:42 AM (The FAF AFAP Digest)
    Wednesday: Drylands

    rehab ex
    seat4d roww, 80 x 4 x 8
    rear delt fly, 65 x 4 x 8
    leg extensions, 105 x 4 x 8
    deadlift, 70 x 4 x 8
    bicep curls 15 lb DBs, 4 x 12
    hip abductors, 110 x 4 x 8
    kneeling ab crunches, 120 x 2 x 20
    flutter kicks on bosu, 2 x 100
    long arm crunches, 2 x 50

    stretching, 15 min


    Thursday:

    Swim//LCM/Solo @ Lebo

    Warm up:

    500 various
    4 x (25 scull + 25 free w/paddles)
    4 x (25 fast various + 25 EZ)

    Main sets:

    16 x 50
    odds = fast @ 100 pace
    evens = EZ

    10 x 100 back or flutter kick w/fins @ 1:40
    50 EZ

    Total: 2750 m


    Heated Vinyasa, 75 minutes



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


    I had been planning to got to Pitt today for one last swim before it closes for the entire month of August. But I heard they were already roping off the competition pool. Had I known that, I would have swum at Lebo this am ... Not worth the drive to swim in the Pitt rec pool. So not sure what I'm going to do today ...

    Add on ....


    Friday:

    Swim/SCY/Solo @ LA Fitness:

    600 various
    100 scull
    10 x 50 free w/paddles @ :50
    50 EZ
    10 x (25 AFAP kick + 50 EZ) @ 2:00
    100 EZ


    Total: 2100 y


    3 mile walk

    Updated August 1st, 2015 at 11:26 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  14. Mon-Tues, July 27-28

    by , July 28th, 2015 at 02:46 PM (The FAF AFAP Digest)
    Monday: Swim/LCM/Solo @ Lebo

    Warm up:

    500 various
    4 x (25 scull + 25 free w/paddles) @ 1:10
    4 x 50 free w/paddles @ 1:00
    50 EZ

    Main sets:

    12 x 50
    odds = 100 pace @ 1:00
    evens = EZ @ 2:00
    50 EZ

    16 x 50 dolpin kick w/fins @ 1:00
    100 EZ

    Total: 2500 m


    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    3 rounds w/fins:
    5 x 25 shooter @ :45
    1 x 25 EZ @ :45
    50 EZ at end

    Main Sets:

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

    4 rounds: fly/back/br/free by round, some with fins
    4 x (25 AFAP + 75 EZ) @ 2:30
    1 x 50 EZ @ 1:00

    Total: 3150


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

    I have't felt so hot the last few days, stomach upset. I was pretty slow on Monday and a length of fly long course felt challenging. Today, I decided to do some short speed work. It felt a big discombobulated after not having sprinted for so long. If I feel up to it, I'm going to head to yoga in awhile.
    Categories
    Swim Workouts
  15. Thur-Fri, July 23-24

    by , July 25th, 2015 at 10:13 AM (The FAF AFAP Digest)
    Thursday:

    Drylands:


    rehab ex
    rear delt fly, 60 x 4 x 8
    glute isolator, 50 x 4 x 6 each leg
    seated row, 70 x 4 x 8
    good mornings, 70 x 4 x 8
    straight arm dips, 75 x 3 x 25
    deadlift, 65-70 x 4 x 6
    tricep press, 70 x 4 x 8
    standing broad jumps, 10
    hip abductor, 110 x 3 x 6
    bicep press w/15 lb DBs, 3 x 8
    explosive leg extensions, 90 x 3 x 15
    flutter kicks on bosu, 2 x 100


    After drylands, because it was such a beautiful day, I took our dog on a 5 mile walk.



    Friday:

    Heated power yoga, 5 min


    it's amazing how much easier yoga is when you do it as the first workout of the day!

    Swim/SCY @ Sewickley masters

    Warm up:


    500 various
    100 scull
    4 x 25 shooter + 25 EZ

    Main Sets:

    7 x 50 @ :50
    50 EZ

    8 x 25: 1/2 SDK + 1/2 cruise @ :45
    4 x 25: 1/2 SDK + 1/2 sprint @ :45
    -- I didn't sprint on these on the second half. Just did the first half fast instead
    100 EZ
    2 rounds: 6 x 50 + 100 EZ
    X = fatest time
    1 = X + 3
    2 = X + 2
    3 = EZ
    4 = X + 1
    5 = EZ
    6 = X
    4 x 25 shooter + 25 sprint @ 2:00
    -- I did these as 25 shooter + 25 EZ bc I was wasted after the last set
    100 EZ
    1 x 100 sprint
    -- I did flutter kick w/fins, :58
    100 EZ
    1 x 50 sprint
    1 x 100 EZ

    Total: 3050


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

    My shoulders were fatigued by the time I got to Sewy last night, probably from the combo of weights + yoga. All those down dogs and chatarungas really work the shoulders. I was pretty tired and hadn't done much sprinting, so it seemed hard. Today, I'm taking completely off, which is good bc I've been at it 11 days in a row since getting back from vacation. Very timely day off too, as I have a baby shower and graduation party to attend. Hope everyone enjoys their weekend!
  16. Mon-Wed, July 20-22

    by , July 22nd, 2015 at 01:56 PM (The FAF AFAP Digest)
    Monday:

    Didn't have a chance to do much today as Teen Fort was here. I got in a quick 4 mile walk-job before work.


    Tuesday:

    Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 DPS free w/paddles)
    6 x 50 done as 25 fast + 25 EZ @ 1:15
    100 EZ
    5 x (50 @ 100 pace ( 2 swim, 3 kick) + 50 EZ) @ 3:00
    10 x 50 kick w/fins
    100 EZ

    Total: 2700 m


    Heated power yoga, 60 min

    I ditched out 15 minutes early. I was tired and my stomach has been bothering me some since getting back (another symptom of jet lag, I've read).


    Wednesday:

    Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 DPS free w/paddles) @ 1:10
    3 rounds with fins:
    1 x 500 kick
    R1 = alternate 50 dolphin + 50 flutter
    R2 = back, alternate 50 uptempo & 50 EZ
    R3 = alternate 50 dolphin + 50 flutter
    50 EZ
    8 x 50 single arm fly @ 1:10
    100 EZ

    The pool shifted to SCY and I did about 650 more all easy.

    Total: 2850 m/650 y


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

    I was tired today from yesterday's double. Plus, I think it's more exhausting to try to get back in shape in long course rather than short course. So I just went easy today -- though 500 kicks in long course seemed like a looong way. Plus, my shoulders were sore from yoga. The instructor must have called for 10,000 high to low pushups and down dogs yesterday. I'm not convinced chaturangas are the best for the shoulders anyway, but after awhile I quit doing them.

    Pitt is closing for annual maintenance on Aug 1, much earlier than usual. They say it will be closed at least 2+ weeks, but it could be a month. They still need to do some ceiling work. If it's closed a month, that's a huge bummer for me (and for my masters swimmers). I like swimming long course outside, but I do much higher quality workouts inside.
    Categories
    Swim Workouts , Yoga
  17. Fri-Sun, July 17-19

    by , July 19th, 2015 at 04:27 PM (The FAF AFAP Digest)
    Friday: Swim/LCM/Solo @ Lebo

    I went to the hour of adult swim at Lebo. Can't remember much of what I did anymore. I know I did 6 x 50 @ 100 pace and 2300 m total. I had planned to get to the gym that afternoon, but I was still feeling like a zombie from jet lag.


    Saturday: Swim/LCM @ North Park with Jim

    I ventured out to North Park, despite the long drive, to see Jim and not have to swim solo. It was mostly an aerobic practice with most things done on a chat interval. There is no pace clock there.

    1000 various
    6 x 50 + 50 EZ while Jim did a 500
    10 x 100 negative split
    -- I did odds free and evens kick
    6 x 50 + 50 EZ while Jim did a 500
    10 x 50
    -- I felt like I hit a wall at this point, still fatigued from jet lag
    -- Jim kept on swimming, but I had to hop out bc Teen Fort is here this weekend.

    Total: 3200 m


    Sunday: Drylands

    I tried to take it pretty easy since I hadn't lifted in over 3 weeks.

    rehab ex
    kneeling ab crunches 120 x 3 x 15
    russian twists on incline, 25 x 3 x 25
    good mornings, 65 x 3 x 6
    skull crusher + straight leg combo, 40 x 3 x 10-12
    straight arm dips, 75 x 3 x 25
    face pulls, 60 x 1 x 15, 50 x 2 x 20
    extreme angle squats on high boxes w/plate, 25 x 3 x 8
    leg extensions, 90 x 3 x 8
    hip abductor, 100 x 3 x 6
    streamline crunches, 3 x 50
    90/45/15 leg lifts x 10

    I'm going to a Kelly Clarkson concert with Teen Fort tonight after a day of birthday shopping and pedicures. Hopefully, I'll survive it.
  18. Wed-Thur, July 15-16

    by , July 16th, 2015 at 04:43 PM (The FAF AFAP Digest)
    Wednesday:

    Went to heated power yoga for 75 minutes and did a 3 mile jog. Yoga was a bit of a struggle. I'm used to much colder weather now.


    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    3 x w/fins
    4 x 25 shooters @ :45
    1 x 50 EZ @ 1:00

    Main sets:

    3 x
    4 x 25 burst SDK + cruise @ 1:00
    1 x 50 EZ @ 1:00
    extra 50 EZ at end of set

    Then I modified (to make much easier) a set that I gave my team last night:

    4 x 25 smooth fly w/fins @ :30
    :30 rest
    4 x 50 dolphin kick, descend to 200 pace @ 1:10
    1 x 50 EZ @ 1:30
    4 x 25 smooth back
    :30 rest
    4 x 50 back kick, descend 1-4 to 200 pace @ 1:10
    1 x 50 EZ @ 1:30
    4 x 25 breast @ :35
    :30 rest
    4 x 50 dolphin kick on back, descend 1-4 @ 1:10 (didn't feel like doing breast kick)
    1 x 50 EZ @ 1:30
    4 x 25 smooth free
    :30 rest
    4 x 50 flutter kick @ 1:10, descend 1-4 to 200 pace
    1 x 100 EZ

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

    Total: 3300


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

    Yikes, I am really suffering from jet lag. I have little trouble flying east, but really struggle flying west. I know that is the opposite of most people, but so it is. Between jet lag and being very out of shape, even my easy workout was a bit of a challenge. I've heard/read that as you get older, it takes longer to get back in shape after a layoff. So I am prepared to be patient. I wasn't exactly lazy on vacation though. According to my iPhone app, I was walking between 7-14 miles per day. I actually lost a few pounds, which typically happens when I stop my regular training. Now I need to get back to the gym!

    Updated July 17th, 2015 at 10:35 AM by The Fortress

    Categories
    Swim Workouts , Running , Yoga
  19. Back from Vaca

    by , July 14th, 2015 at 07:11 PM (The FAF AFAP Digest)
    Finally got back from our long vacation. I'm feeling fairy dazed and jet lagged. Had a lot to do today, but managed to get to LA Fitness for 2200 easy. After almost three weeks, I'm seriously out of swimming shape (though my shoulders feel great!). But I have 3 months until my next meet to reverse that situation. And I've done it before. Next year, I told Mr. For that I'm opting out of a long summer vacation since it's my age up year. But, happily, I will go to the Olympic Trials for a week with Teen (Now 20) Fort. Very excited about that!

    The vacation got off to an abdominal start -- delayed flights, missed connection to Copenhagen, torrential rain, iPhone breakage, distraught teen etc. But it was worth the horrendous start. Norway is just stunningly beautiful (fjords, mountains, lakes) and we had great weather there. Iceland was fabulous to visit, but I wouldn't want to live there. It is simultaneously a frigid craggy moonscape and a lupine-covered green mountain landscape. It reminded me of both Mordor and the Shire. It was light until 11:00 pm most nights in northern Europe, and Mr. Fort and his buddy went on a few late night runs. The Orkney Islands in northern Scotland were also lovely. We ended with a few days in London, which was packed with tourists. We were in a great location on Park Lane, having pricelined rooms. The morning before we left Mr. Fort and Lil Fort ran in the London 10K with 28,000 other people. I think Lil Fort liked being in such a big race in a foreign country. And today she went to her first high school cross country practice.

    Onward!
    Categories
    Swim Workouts
  20. Friday, June 26

    by , June 26th, 2015 at 03:15 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Lebo

    Warm up:


    500 various
    4 x (25 scull + 25 free w/paddles) @ 1:10
    4 x (25 fast + 25 EZ) @ 1:10
    50 EZ

    Main sets:

    12 x 50
    odds = fast @ 100 pace @ 1:00
    evens = EZ @ 1:30
    50 EZ

    3 rounds w/fins
    1 x 50 fast kick @ 100 pace @ 1:00
    1 x 50 kick @ 200 pace @ 1:00
    1 x 100 backstroke kick moderate @ 2:00

    50 EZ

    6 x 50 w/paddles
    odds = free
    evens = back
    100 EZ

    Total: 2650 m


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


    As Water Rat said, it was hot today at the Lebo pool. Last swim for ages and ages. Perhaps that will help my finger heal a little faster. Train well everyone!
    Categories
    Swim Workouts
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