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The FAF AFAP Digest

My USMS Page:
http://www.usms.org/people/038W8
Fort Flog:
http://www.usms.org/myusms/flog/
Potomac Valley Meet Schedule:
http://www.pvmasters.org/entry.htm
My team, GMUP:
www.patriotmasters.org

  1. Thursday, Nov. 20

    by , November 20th, 2014 at 06:01 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

    4 x 30 from the blocks, SDK @ 100 pace to 15m, cruise back
    100 EZ

    4 x (25 from the blocks @ 100 pace + 25 EZ)
    2 x breast = 15 high, 2 x back (13 high, 14 flat -- a little too fast maybe)
    100 EZ

    30 x 25 backstroke w/fins @ 100 pace @ :40
    -- held 12 flat-low
    -- cruise every 10th one
    -- 9 SDKs + 2 strokes
    300 EZ

    10 x 50
    odds = breast w/fins @ 100 pace @ 1:00 (29-30)
    evens = EZ @ 1:30
    100 EZ

    5 x (25 AFAP + 25 EZ) @ 1:00
    odds = AFAP dolphin kick on back
    evens = EZ
    100 EZ

    Total: 3420


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


    The pool was set up for a college invitational this weekend, so I swam in a 16 feet deep lane. Sweet! Those lanes usually comprise the diving well. Pitt does not have a masters practice tomorrow. I'm contemplating going to Sewickley to swim with Jim and Bill. I'm just a little worried I'll be too tired after two hard workouts and drylands tomorrow and I'm not sure I want to make the long drive. But it's hard to pass up an opportunity not to swim solo.
    Categories
    Swim Workouts
  2. Wed., Nov. 19

    by , November 20th, 2014 at 11:21 AM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    4 x 25 breast accordion drill
    4 x 25 breast, alternate whip and dolphin kick
    50 EZ
    4 x 25 shooters w/fins
    50 EZ

    Main Sets:

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

    3 x (25 AFAP from the blocks + 75 EZ)
    50 EZ

    3 x
    100 AFAP w/fins broken, :30 per 25
    200 EZ
    -- breast (51), dolphin kick (42), backstroke kick (40-41)
    50 EZ

    8 x 75 smooth back/breast/free w/fins @ 1:30
    100 EZ

    Total: 3350


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

    It occurred to me during practice that I hadn't done any USRPT in awhile. I think it's just too darn boring to do very frequently. I may try some today though ...
    Categories
    Swim Workouts
  3. Tuesday, Nov. 18

    by , November 18th, 2014 at 06:09 PM (The FAF AFAP Digest)
    3 mile jog on treadmill
    drylands at home with TRX, DBs and power wheel


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

    I really should have driven to Pitt to swim today ... But I'm having one of those bouts of detesting my double drive back and forth to Pitt twice a day. Typically, with tunnel traffic and delays on the parkway, I'm in the car 2 1/2 hours just for that. Usually more with hauling Lil Fort around. It really wears on me, and makes me question swimming here in Pitt. I would be blissfully happy if there were a decent pool nearby, but that is not to be. Sometimes I have a hard time reconciling myself to the situation ...
  4. Fri-Mon, Nov. 14-17

    by , November 17th, 2014 at 05:33 PM (The FAF AFAP Digest)
    Friday:

    Did about 50 minutes of drylands before heading up to Dartmouth. Had an easy trip of it and got there in time to have a late dinner with Fort Son.


    Saturday:

    While Fort Son was studying, I had a dip in the ancient pool at my alma mater. I was tired from a poor night's sleep. I did about 2800, including 5 x 50 AFAP. They were all slower than usual, prollly owing to fatigue and crappy pool. Had a nice dinner with Fort Son and his GF. I also got to see two college friends who happened to be in town visiting their daughter who's in the same class as Fort Son. That was a great bonus!


    Monday: Swim/SCY/Solo @ Pitt

    Warm up:


    usual 900

    Main Sets:

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

    5 x (25 AFAP swim + 75 EZ) @ 3:00
    -- 2 from blocks, 3 from a push with fins
    -- I tried free with fins, but that bothered the shoulder still
    100 EZ

    5 x (25 AFAP kick w/fins + 75 EZ) @ 3:00
    100 EZ

    10 x 25 dolphin kick @ 100 pace @ :40
    200 EZ

    5 x 50 cruise backstroke
    100 EZ

    Total: 3200


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

    I had thought about doing more 100 race pace work, but I felt blasted after the dolphin kicks. I'm tired from the weekend. I never sleep well when I travel. I have no idea how Patrick, Stewart and Mark manage it ... Off to coach!
  5. Thursday, Nov. 13

    by , November 14th, 2014 at 10:54 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    8 x 25 breast, alternate whip kick and dolphin kick @ :45
    100 EZ

    Main Sets:

    3 x 25 breast off the blocks @ 100 pace + 25 EZ (15 high-16 flat)
    100 EZ

    1 x 50 breast off the blocks @ 100 pace
    -- 35. Probably should be a 34 high, but would be in a tech suit
    150 EZ

    1 x 25 fly @ 100 pace + 25 EZ
    -- decided no more fly

    4 x 75 breast w/fins @ 1:30, hold best average
    -- 48, 50, 49, 49
    -- breaststroke is exhausting
    150 EZ

    4 x 75 backstroke kick w/fins, UW 15 m each length @ 1:30
    150 EZ

    4 x 75 kick w/fins & board @ 1:30
    50 @ 200 pace + 25 fast dolphin kick
    150 EZ

    1 x 25 kick @ 100 pace + 25 EZ
    -- decided I didn't have enough energy for any more race pace work

    100 EZ

    Total: 3000


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

    This was my third workout in a row with AFAP and/or 100 race pace work, and I was pretty bushed by the end. Getting ready to hit the gym before I hop on a plane to Boston later this afternoon!
    Categories
    Swim Workouts
  6. Wed., Nov. 12

    by , November 13th, 2014 at 11:41 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    4 x 25 shooters
    100 EZ

    Main Sets:

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

    5 x 30
    -- to 15 m mark @ 100 pace from the blocks, cruise back
    50 EZ

    5 x (25 AFAP + 75 EZ)
    3 breast from the blocks, 14 high
    2 back shooters from a push, 12 lows
    100 EZ

    3 rounds w/fins: (back, breast, dolphin kick w/board)
    1 x 50 smooth @ 1:00
    1 x 50 @ 100 pace @ 1:00
    4 x 25 fast kick @ :30
    150 EZ

    10 EZ

    Total: 3150


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


    Going to try to get in a quick swim at Pitt on a very busy day. We are trying to finish our final renovation on our house turning a former bedroom into a library/home office. I'll be so glad when we're finally finished!

    Tomorrow I'm leaving to fly up to Dartmouth to visit my son. Haven't been there in ages. Really looking forward to it, and will try to squeeze in a swim.
    Categories
    Swim Workouts
  7. Tuesday, Nov. 11

    by , November 11th, 2014 at 04:41 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt:

    Warm up:

    500 various
    100 scull
    100 chest press fly
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

    My legs were burning and sore from yesterday's weights. I think I probably shouldn't have done both bulgarians and back squats and should have done a shorter session. I wasn't sure I'd be able to SDK much. But my shoulder feels somewhat better and I wanted to try to swim some backstroke without fins. I opted for short sets @ 100 pace with not too many reps.

    6 x 25 backstroke w/12 SDKs @ 100 pace @ :45
    -- 15 flat to mid
    -- I was aiming for 16s, so was pretty surprised to see these times, especially on the first one where I cruised in seeing a 14.
    100 EZ

    6 x 25 backstroke w/12 SDKs @ 100 pace @ :40
    -- shortened the interval and went the same times
    100 EZ

    4 x 25 backstroke @ 100 pace @ :35
    -- shortened the interval again
    -- 15s again, maybe the last one a 15 high
    150 EZ

    4 x 25 backstroke @ 100 pace @ :35
    -- same times
    250 EZ

    10 x 25 breast w/fins @ 100 pace @ :40
    -- missed on #6, but kept going
    200 EZ

    2 x 25 free w/fins @ 100 pace @ :40
    -- I stopped after two bc I was just too pooped to do any more race pace work.
    50 EZ

    10 x 50 cruise w/fins @ 1:00
    odds = back or free
    evens = kick
    50 EZ

    Total: 3100


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

    I've been doing 99% of my actual swimming, as opposed to kicking, with fins due to the injury. So this is my first venture into race pace work without fins in a looong time. I still wasn't taking many strokes per 25 -- only 6-7. But still, it didn't seem to bother my shoulder at all! But my legs are still very sore after that. I should hit the foam roller this afternoon while doing my rehab exercises ...
    Categories
    Swim Workouts
  8. No. 7-10

    by , November 11th, 2014 at 11:12 AM (The FAF AFAP Digest)
    Friday, Nov 7:

    Swam at Pitt. Did my usual warm up and 3 AFAP 25s. I decided to shut it down to recovery mode after that. I was too sore from weights and the deep tissue massage to do any race pace work. 2500


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


    Sunday, Nov. 9

    Went out to Sewickley to swim with Jim and Bill. I was chatting with Bill so much that I missed half the warm up. Cam't remember exactly what we did, but something like:

    400 w/u

    12 x 50 @ 1:00
    1-5: kick descend to :35
    6: EZ
    7-11: kick descend to :35
    12: EZ
    100 EZ

    8 x 25 @ :45
    -- 3 EZ with SDK, 1 fast
    50 EZ

    1 x 200 @ 3:00
    2 x 100 @ 1:30
    4 x 50 @ :45
    8 x 25 @ :30
    -- I did them all up tempo backstroke kick with fins while they did freestyle. I tried to go around 100 pace on the 25s
    200 EZ

    -- lot of steaming and whirlpooling

    Total: 3450


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


    Monday, Nov. 10

    Drylands @ LA Fitness, 75 min

    rehab ex
    straight arm dips, 75 x 3 x 25
    cable twists w/yoga ball, 25 x 3 x 10 each side
    ravers, 45 x 3 x 15
    bulgarians in streamline position, 4 x 10
    kneeling ab crunches, 130 x 4 x 12
    seated tow, 70 x 4 x 8
    explosive leg extensions, 105 x 3 x 15
    plate crunches, 25 x 3 x 15
    bicep curls on bosu, 10 x 3 x 15
    squat on bosu with med ball, 10 -- I tried this on a whim bc Water Rat had posted this one. Nope, don't like it. I think you get better core work doing heavier weight on land.
    back squats, 70 x 4 x 5


    I did 15 minutes of stretching and then hopped in the pool and did an easy 1200.


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


    Youch, I feel pretty sore this morning from the drylands. May have been in the gym too long. I saw this infraspinatus exercise on FB. It looks like a keeper to me, so I've added it to the RC regimen. http://www.swimmingworldmagazine.com...cise-swimmers/
  9. Wed-Thurs, Nov. 5-6

    by , November 7th, 2014 at 11:54 AM (The FAF AFAP Digest)

    Wed: Drylands:


    15 minutes on ellipse
    rehab ex
    straight arm dips, 75 x 3 x 52
    good mornings, 85 x 4 x 5
    kneeling ab crunches, 130 x 3 x 12
    explosive leg press, 175 x 3 x 15
    explosive leg extensions, 105 x 3 x 15
    tricep press, 60 x 4 x 8
    1 legged bicep curl, 10 lb DBs x 3 x 15
    plate crunches, 10 x 3 x 15
    seated row, 70 x 3 x 8



    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    100 single arm fly
    100 EZ

    Main Sets:

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

    I did a modified version of a set that I assigned my team on Wed night:

    3 rounds w/fins:
    4 x 25 shooters w/fins @ :40
    1 x 50 EZ @ 1:10
    4 x 50 fast dolphin kick on back, hold best average on ascending rest intervals: 1:00/1:10/1:20 (held 25-26, 24 on last one), did regular backstroke kick on 3rd round bc quads were sore
    1 x 50 EZ @ 1:20
    4 x 25 1 breath free @ :30
    1 x 50 EZ @ 1:30

    200 EZ

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

    Total: 3400


    Got a deep tissue massage afterward. My over worked quads and calves were sore.


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

    The best average 50s were painful and I probably started out too fast. But the ascending rest helped me hold the same time. I"m not sure what sets to do today at the pool ... It's hard to create novelty when you're mostly kicking ...
  10. Tuesday, Nov. 4

    by , November 4th, 2014 at 06:11 PM (The FAF AFAP Digest)
    I swam an easy 2000 last Friday and did 3200 with some 100 pace work on Sunday. I took Saturday and Monday off with driving back and forth to NoVa. Just chocked it up to a few days of recovery, though I didn't feel particularly recovered after the travel and poor sleep. I hadn't swum in a rec center pool in a long time. My times were slower than usual and I think part of it was the 5 degree temperature difference. I'm now habituated to 79-80 degrees after years of swimming at rec centers ...

    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:


    The usual 900

    Main Sets:

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

    5 x (25 AFAP + 75 EZ)
    100 EZ

    6 rounds: Broken 125s
    5 x 25 w/fins @ 100 pace @ :30 + 125 EZ
    3 x breast, 3x back with only 3 strokes

    100 EZ

    Total: 3400


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

    There is a new meet on the PV calendar. It's being pitched as a battle between the north and south of the Colonies Zones to take place on the same weekend. NE Champs will be the northern version. And a meet in Manassas at the Freedom Center (nice pool) will be the southern version. http://www.usms.org/comp/event.php?MeetID=20141212zoneS. I think I will attempt to swim this meet. Not sure what I'm going to enter though ... 50s seem risky, but I have no arm endurance for 100s ... Hoping the shoulder will continue to improve in the next 6 weeks, though it is definitely taking it's bloody time. Even if I only swim a couple events, it may be worth attending. This is the longest stretch in my masters career that I've had without a meet with my LCM meet being cancelled and not being able to attend the Sprint Classic. My motivation is already low, and if I don't swim in a meet pretty soon, it may really plummet.
    Categories
    Swim Workouts
  11. Tues-Thur, Oct. 28-30

    by , October 30th, 2014 at 05:44 PM (The FAF AFAP Digest)
    Tuesday: Drylands:

    straight arm dips, 75 x 3 x 25
    good mornings, 85 x 4 x 5
    explosive leg extensions, 105 x 3 x 15
    hip abductor, 100 x 4 x 6
    flutter kick on bosu, 2 x 100
    russian twists on incline bench, 25 x 3 x 25
    kneeling ab crunches, 130 x 3 x 14
    deadlift, 70 x 4 x 6
    tricep press, 60 x 4 x 8
    bicep curls, 10 lb DBs x 3 x 15

    15 minutes on stairmaster
    15 minutes of stretching



    Wednesday: Swim/SCY/Solo @ Pitt

    Warmup:

    500 various
    100 scull
    100 chest press fly
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

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

    20 x 25 backstroke w/fins @ 100 pace @ :40
    -- 11 high-12 low
    -- took 10 kicks & 3 strokes, so very little swimming

    200 EZ

    20 x 25 breast w/fins @ 100 pace @ :40
    -- 13 high-14 mid

    250 EZ

    20 x 25 kick w/fins @ 100 pace @ :40
    -- 11 high-12 flat
    -- started with dolphin, but my quads were too sore to hold 100 pace, so switched to free

    300 EZ

    Total: 3350



    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


    same as Wed

    Main Sets:

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

    5 x (25 AFAP + 75 EZ) @ 3:00
    100 EZ

    3 x (AFAP 50 kick w/fins, break :10 @ 25 + 100 EZ)
    -- 20-21 flat
    100 EZ

    3 rounds:

    2 x 100 backstroke kick @ 2:00
    1 x 50 breast kick on back @ 1:30

    100 EZ

    Total: 3150



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

    The legs are feeling pretty tired after the last four workouts. I'll probably need to do a recovery workout tomorrow. We're heading to NoVa to visit friends this weekend. Should be fun! With the time change Sat night, there's a chance I'll drop in on the Patriot Masters Sunday am practice.
  12. Friday-Monday, Oct. 24-27

    by , October 27th, 2014 at 04:42 PM (The FAF AFAP Digest)
    Friday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    4 x 25 shooters
    100 EZ

    Main Sets:

    8 x 25 SDK @ 100 pace to 15 m then cruise @ :45
    100 EZ

    4 x (8 x 25 w/fins @ 100 pace @ :40 + 100 EZ)
    -- back/breast/free/dolpin kick
    -- took very few swim strokes
    100 EZ

    5 rounds:
    1 x 50 swim w/fins @ 100 pace @ :50 (free/free/breast/back)
    1 x 25 AFAP kick
    1 x 75 EZ

    100 EZ

    Total: 3350


    Weekend:

    Was shearing back some perennials and that did not appear to agree with my shoulder ... Then had a whacking bad night of insomnia and didn't have the energy to do anything on Sunday.


    Monday: SwimSCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    3 x 50 single fly @ 1:00 + 50 EZ
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    8 x 25 @ 100 pace to 15 m and then cruise @ :45
    150 EZ

    -- did free on a couple of these and it hurt a bit so had to kick the whole workout

    2 x mini kick mountain w/fins (flutter, backstroke kick)
    1 x 50 @ :45
    1 x 100 @ 1:30
    1 x 150 @ 2:14
    1 x 200 @ 3:00
    1 x 150 @ 2:15
    1 x 100 @ 1:3
    1 x 50 @ :45
    100 EZ

    20 x 25 dolphin kick @ 100 pace @ :35
    -- 12 flat -mid
    200 EZ

    Total: 3950


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

    I was a bit grumpy about the wasted weekend today and a bit grumpy about the shoulder. I guess rotator cuff tears take longer to heal than labral tears. The one I had a few years ago healed much more quickly.

    Here are the Sprint Classic results if anyone is interested:
    http://www.swimphone.com/mobile/meet....cfm?smid=5772
    Categories
    Swim Workouts
  13. Wed-Thurs, Oct. 22-23

    by , October 23rd, 2014 at 06:01 PM (The FAF AFAP Digest)
    Wednesday: Drylands:

    rehab ex
    straight arm dips, 75 x 3 x 25
    tricep press, 50 x 4 x 12
    back squat, 60 x 4 x 6
    seated row, 70 x 4 x 6
    V ups, 3 x 10
    explosive leg extensions, 105 x 3 x 15
    hip abductors, 100 x 4 x 6
    leg curls, 90 x 3 x 8
    good mornings, 85 x 4 x 5


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

    I got a massage after this workout. I'm 6 massages behind at Massage Envy. I have been completely neglecting my body work!




    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    4 x 25 shooters w/fins
    50 EZ

    Main sets:

    8 x 25 burst SDK + cruise
    100 EZ

    5 x (25 AFAP shooter, no fins, + 75 EZ)
    2 back shooters from a push, 12 low
    3 belly shooters from the blocks, 11 low, 11 mid, 12 flat (google problem)
    -- the belly shooters were faster than the other day

    200 EZ

    7 x (25 AFAP w/fins + 75 EZ)
    breast = 12s
    flutter kick, 10 flats
    dolphin kick, 10 flat
    free, 10 flat

    200 EZ

    Total: 2650


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

    Just had time for a quicker short speed focused workout today. I tried one fast 25 free at the end. Verdict: shoulder still not ready for prime time. I think 50 free is probably my most shoulder torquing event with my straight arm style. So I think I will be giving 50 free a pass in December too. The forward starts didn't bother my shoulder at all, happily.
  14. Tuesday, Oct. 21

    by , October 21st, 2014 at 07:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    50 EZ
    3 x (4 x 25 SDK @ 100 pace to 15m + cruise @ :45 + 50 EZ)
    -- back, right side, belly
    50 EZ

    Main Sets:

    4 x (25 AFAP + 75 EZ) @ 4:00
    1 = back shooter, 12 low (fast for me, PR)
    2 = back shooter, 12 high (I sensed some movement in the upper body on this one)
    3 = flutter kick, 15
    4 = belly shooter from blocks, 11 high
    -- I was definitely decelerating the last 8-10 yards or so. I think this means that I need to more of these from the blocks or a push, so that, in a race, I'm not decelerating at the 15 m mark.
    200 EZ

    1 x 50 AFAP backstroke kick from a push + 200 EZ
    -- went :30
    -- very good for me, but I was a few kicks past the 15 m mark on the first length bc I was so deep

    4 x 25 fly w/fins @ 100 pace @ :45
    100 EZ
    -- these felt awful, and breakouts were awful

    10 x 25 free w/fins @ 100 pace @ :40
    -- 12s
    -- I was mostly working on breakouts with these. I only took 5 strokes per length, so very little arms
    150 EZ

    20 x 25 dolphin kick w/fins @ 100 pace @ :40
    -- 12 flat-12 kids
    200 EZ

    6 x 25 kick w/chute @ 1:00
    100 EZ

    Total: 3750


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

    Whew, I'm a bit tired after that one. But I will not let the deter me from doing my rehab exercises! If I go two days without doing them, I feel it. So I'm trying to do them at least 5-6 x per week.

    Pretty happy with the :30 kick from a push even if I was a bit past the 15 m mark on the first length. I need to think about doing a Y meet at some point if I want to preserve the opportunity to swim in the champs meet at Spire in April. I may just do breast or kick a couple events.

    I think my fly is going to take the biggest hit from the swimming layoff. It just felt awful today. Thankfully, I have a pretty good 50 SCM fly from the Albatross meet which should be good for #1. I have no intention of doing the 100 fly in SCM in December with no training. Instead of NE Champs, I may just go down to the one day meet in the DC area on Dec. 6 and swim a few non-fly events.
    Categories
    Swim Workouts
  15. Monday, Oct. 20

    by , October 20th, 2014 at 05:33 PM (The FAF AFAP Digest)

    Friday:


    Did an hour of drylands

    Sat -Sun:

    Didn't even bother to go to the pool. Was unmotivated to swim and having fun with friends and family.

    Monday: Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    100 chest press fly
    50 EZ

    Main Sets:

    8 x 25 burst SDK + cruise
    100 EZ

    6 x (10 x 25 @ 100 pace w/fins @ :40 + 100 EZ)
    R 1 = back, 11 high-12 low
    R2 = breast, 14s
    R3 = dolphin kick, 12 flats
    R4 = back, 12 flat-low
    R5 = flutter kick, 11 high-12 flat
    R6 = dolphin, 12 flatsextra 100 EZ

    1 x 500 backstroke kick

    100 EZ

    Total: 3850


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


    I was still feeling unmotivated today. But it surprisingly easy to do USRPT in sets of 10 ... or maybe it was the two days off.

    Getting the iPhone 6 plus soon. I hope it's not too big. I'm just excited to be able to read more easily. Anyone have it yet?
    Categories
    Swim Workouts
  16. Thursday, Oct. 16

    by , October 16th, 2014 at 05:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 single arm fly
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

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

    4 x 25 fly w/fins @ 100 pace
    -- felt pretty darn weird
    100 EZ

    10 x 25 backstroke kick @ 100 pace @ :45
    -- 12 SDKs, went 16s
    100 EZ

    10 x 25 backstroke kick @ 100 pace @ :45
    -- same as first set
    200 EZ

    3 x (50 AFAP w/fins + 150 EZ) @ 5:00
    breast (27, slow)
    dolphin kick (24 flat)
    flutter kick (23 high)

    3 x (50 free w/fins @ 100 pace + 100 EZ) @ 4:00
    -- 24-25s
    -- didn't take many strokes, mostly kicking
    -- breakouts were atrocious

    100 EZ

    Total: 3400


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

    Did a very few strokes of fly and free today. Didn't seem to hurt much, but I will not be pushing it. Ew, my breakouts were awful due to two months of rust. Back to the gym tomorrow. It occurred to me that I haven't done any plyos in a loooong time and need to reverse that trend.
    Categories
    Swim Workouts
  17. Wed., Oct. 15

    by , October 15th, 2014 at 05:12 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    50 EZ

    Main sets:

    high volume kick set w/fins:
    8 x 25 shooters @ :45
    1 x 50 EZ @ 1:00
    4 x 300 backstroke kick @ 4:30 -- I did not lose count!
    6 x 25 shooters @ :45
    1 x 50 EZ @ 1:00
    4 x 200 flutter kick @ 3:00
    4 x 25 shooters @ :40
    1 x 50 EZ @ 1:00
    4 x 100 dolphin kick @ 1:30
    2 x 25 shooters @ :35
    1 x 50 EZ @ 1:00
    4 x 50 dolphin kick on back @ :50
    2 x 25 shooters @ :30
    1 x 50 EZ @ 1:00
    8 x 25 dolphin kick @ :30
    2 x 25 shooters @ :25
    1 x 50 EZ
    4 x 25 dolphin kick @ :30
    2 x 25 shooters @ :20
    150 EZ

    Total: 4750


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

    I was rudely awoken at the crack of dawn by a dumpster being delivered to our house (more renovation) and couldn't go back to sleep. Grr! So I didn't get much sleep and was really tired. Too tired for HIT. So I opted for a high volume kick set. It was also a sneaky way to get in 26 shooters. Seemed pretty easy compared to my usual 3000-3500!
    Categories
    Swim Workouts
  18. Sun-Tues, Oct 11-13

    by , October 14th, 2014 at 05:05 PM (The FAF AFAP Digest)
    Sunday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    4 x 25 top hat drill
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

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

    8 x (25 AFAP + 75 EZ) @ 3:00
    100 EZ

    10 x 25 breast w/fins @ 100 pace @ :40
    150 EZ

    20 x 25 dolphin kick w/board & fins @ 100 pace
    200 EZ

    Total: 3200


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


    Monday:

    Drylands at the gym for an hour. Haven't done anything exciting or new in awhile bc of the shoulder.



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


    Tuesday: Swim/SCY/Solo @ Pitt

    Warmup:


    500 various
    100 scull
    100 chest press fly
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

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

    3 x (25 AFAP back shooter, no fins + 75 EZ) @ 3:00
    -- 12 highs
    100 EZ

    10 x 25 backstroke w/fins @ 100 pace @ :40
    150 EZ

    descending rest kick set w/fins:
    5 rounds: (dolphin, flutter, back, dolphin, flutter)
    1 x 50 kick @ 200 pace @ 1:00 (30s)
    1 x 50 kick @ 100 pace @ 1:00 (27s)
    2 x 25 AFAP kick @ :30 (10-11s)
    1 x 100 EZ @ 2:00

    100 EZ

    Total: 3450


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


    Like Water Rat, I feel like I've been phoning in my workouts some the last couple weeks. My times have been OK, but I feel like my intensity has dropped some. I'm just not terribly motivated right now. I am thinking about NE Champs, but I'm not really wild about SCM right now when I've barely used my arms in two months ... I should really consult the USMS meet schedule. Any suggestions?
  19. Wed.-Thurs, October 8-9

    by , October 9th, 2014 at 07:00 PM (The FAF AFAP Digest)

    Wednesday: Drylands


    -- did about 50 minutes at the gym
    -- forgot to bring iPhone to write it down


    Thursday: Swim/SCY/Solo

    Warm up:


    500 various
    100 scull
    100 chest press fly
    6 x 25 top hat drill: this is a great drill and I'm going to assign it to my swimmers tomorrow!
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    4 x (10 x kick or swim @ 100 pace w/fins + 150 EZ)
    R1 = backstroke kick
    R2 = flutter kick
    R3 = dolphin kick
    R4 = breast

    Total: 2850


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

    I only had time for a quickish swim before rushing off to my last PRP session. The dr said I could try a few fast strokes in a couple weeks. I'm a little hesitant too since last time I did that I had a setback. I will probably wait until the pain is significantly gone.

    I can tell I'm losing some motivation. I'm rather sick of kicking and this is not a fast healing type of injury ... I may have to do some cross training ...

    Updated October 10th, 2014 at 09:59 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  20. Sun-Tues, October 5-7

    by , October 7th, 2014 at 06:05 PM (The FAF AFAP Digest)
    Sunday: Drylands

    Did about 50 minutes at the gym with my sister.

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


    Monday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    100 chest press fly
    4 x 25 shooter w/fins
    100 EZ

    Main sets:

    8 x 25 burst SDK + cruise
    150 EZ

    4 x (25 AFAP + 75 EZ)
    100 EZ

    3 x (10 x 25 @ 100 pace w/fins + 150 EZ)
    R3 = breast (14s)
    R2 = dolphin kick w/board (12 flats)
    R1 = backstroke kick (started off with a couple 15s and I realized I was doing 15 SDKs, which is 50 pace, not 100 pace. Switched to 12 SDKs and went 16s)

    Total: 2950


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


    Tuesday: Swm/SCY/Solo @ Pitt

    Warm up:


    same as Monday

    Main sets:

    8 x 25 SDK on back @ 100 pace to 15 m then cruise @ :45
    100 EZ

    8 x 25 SDK on belly @ 100 pace to 15 m then cruise @ :45
    100 EZ

    1 x 50 dolphin kick @ 100 pace + 100 EZ
    -- Realized that I didn't have 100 pace in me, so shifted to recovery mode. Got very little sleep last night as I had to get up early to take my sister to the airport. Poor sleep = poor workout for me.

    6 x 200 cruise back kick w/fins @ 3:00
    150 EZ

    Total: 3000


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

    I had an extremely nice but very busy visit with my sister. Did a little less than usual to have more time with her.

    My shoulder is definitely a little worse than it was a week ago. So something, probably the backstroke starts I did and not enough rehab, impeded my forward progress in the healing department. Sigh. I think, unfortunately, that I will not be able to compete in the Sprint Classic at the end of October. I'm pretty disappointed as I've swum in that meet every year since I began masters. And it's always a fun meet with the Battle of the Drop dead Sprinters. Ah well, I guess there are always more masters meets. I'll have to aim for something in December.
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