The FAF AFAP Digest

Swim/SCY/Solo:

600 various
5 x 50 fly drills
50 EZ
4 x 50 burst + cruise @ 1:30
150 EZ

Total: 1250


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

Was feeling congested and coughy last night. Woke up this am with full on cold. Think I caught it from my visiting mother, who apparently caught a cold on the plane. Haven't had a cold in many ages. Probably the stress and poor sleep were the reason I succumbed. Hope I'm better by Sat.

Zones timeline: http://www.vaswim.org/meets/2013/ZonesTimeline.pdf

Zones psych sheet: http://www.vaswim.org/meets/2013/ZonesPsychSheet.pdf

I will be scratching 100 back. Not enough rest before 50 free for me.

600 EZ + another *&^%*$#?** kid poops in the pool. I really hadn't intended to take a day off. I will miss a day already on Wed when I'm in Pittsburgh checking on renovations. All I can say is -- how is it that these mothers haven't heard of the swim diaper?!?! The place is an oven too. I just hope I have some better summer swim options in Pittsburgh. Off to first summer league swim meet of the year!

Swim/SCY/Solo:

600 various
100 scull
4 x 25 shooters w/fins @ :45
50 EZ
4 x 25 shoooters w/fins 2 ;45
50 EZ
4 x 50 burst + cruise @ 1:30
100 EZ
2 x (25 AFAP free w/fins + 75 EZ)
150 EZ

Total: 1650


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

With track JOs this weekend, I did not have time to get to Mason. Just got in a short swim at Spring Hill Rec. Sadly, the water temp has gone from 83 to 85-86. Ugh. If I were doing my usual 90 minute workouts, I would complain. Felt sloggish in the water. I'm sure it's from stating to taper + very poor sleep in the last week. Hopefully, I can correct the sleep deficit in the coming days. Lil Fort finished with a 1st (3000 m run) and 2nd (1500 m run) at JOs; I was super proud of her. Tomorrow night kicks off our summer swim season and I will be on deck officiating. No rest for the weary!

Only 156 swimmers signed up for Zones thus far. Not too many. I guess no one likes long course.

Swim/SCY/Solo:

600 various
6 x 50 @ 1:10
odds = scull
evens = caterpillar fly drill
6 x 25 shooters w/fins @ :45
50 EZ
6 x 50 burst + cruise @ 1:15-1:30
50 EZ
3 x (25 AFAP + 75 EZ) @ 4:00
100 EZ

Total: 1950


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

Did not have time to make it to Mason today. May not before the meet next weekend. Teen Fort graduated yesterday afternoon. And I hit home runs on all grad presents! Whew. Got up at the crack of dawn today to take Lil Fort to Potomac Valley Track JOs in Maryland. She had a convincing win in the 3000 with a track PR, and moves on to the Region 3 national qualifier meet in mid-July. She didn't even seem that tired afterward. 1500 tomorrow.

1900 various EZ


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

Can't be bothered even to write what I did. I'm pretty much a stress case right now. My brain is on hyper drive with all the moving/sports/parties/graduation activities, and I'm not sleeping well at all. Tomorrow is Teen Fort's graduation. There is a monster storm coming and some threat that there will be a power outage. Hope not! Also have Lil Fort's Potomac Valley track JOs out in Md this weekend. BZY! Good thing I'm resting as I have no time to train.

Swim/LCM/Solo @ Mason:

Warm up: (1700)

500 various
2 x 50 scull
2 x 50 caterpillar fly drill
2 x 50 single arm fly
6 x 50 DPS free w/agility paddles @ 1:10
100 EZ
8 x (30-35 UW + 15-20 EZ back kick) w/fins @ 1:15-1:30
100 EZ

Main Sets:

6 x 30 burst + cruise @ 1:15
100 EZ

3 x (50 AFAP w/fins + 200 EZ)
1 = fly, 26 high
2 = fly, 26 high
3 = breast, 31
50 EZ
-- My legs felt dead on these. I was done after the evil effort.

1 x 50 free @ 100 pace + 150 EZ
-- Though I would shift to 100 pace, but it was slow. I had nothing left and my legs were dead; wasn't even kicking

150 EZ

Total: 3100


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

My body was not really cooperating today. I guess it is telling me I have to start tapering. I hope I have left enough time (10 days) to really rest my legs. I figured a 10 day taper should be fine after only 5 1/2 weeks of training post Nationals. I will either do 1500 EZ or take the day off tomorrow. I have a huge to do list anyway.

On an odd note, I am way ahead of my GTD goal of 350 miles. I guess it's cuz I've been swimming more frequently the last year.

Swim/SCY/Solo:

Warm up:

600 various
4 x 50 scull w/agility paddles
100 torque drill w/agility paddles
8 x 25 shooters w/fins @ :40
50 EZ

Main Sets:

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

12 x (25 AFAP w/fins + 75 EZ) @ 3:00
-- 6 swim, 6 kick
50 EZ

8 x 25 w/chute
-- 4 swim w/paddles, 4 kick w/fins
100 EZ

6 x 50 DPS free
100 EZ

Total: 3400


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

After 3 long course workouts in a row, I popped over to SpringHill Rec for a SCY workout focusing on short speed & power. I'll be back to AFAP race simulation 50s tomorrow. I felt a bit tuckered out my last few workouts. It occurred to me that I've gone 5+ weeks in a row w/o a recovery week. I probably only put it off that long bc I'm not doing weights. But my body will welcome taper. Perhaps shouldn't even have used the chute today. One more hard workout.

Swim/LCM/Solo:

Warm up:

500 various
100 scull
100 caterpillar fly drill
2 x 50 backstroke kick w/fins holding med ball in air with one arm and other arm at the side
8 x (30 shooter + 20 EZ) @ 1:15
-- 4 back, 4 belly
100 EZ kick

Main Sets:

8 x 50 w/fins & paddles
odds = DPS free @ 1:00
evens = DPS back @ 1:10
100 EZ kick

6 x 50 single arm fly @ :30 RI
100 EZ kick

12 x 30
-- start off blocks, SDK to 15m
-- a diving clinic or practice was going on and the lifeguard was focused solely on that, so I took the opportunity to break the rules and sneak in starts
-- 2 AFAP, 10 @ 100 pace
100 EZ kick

4 x 50 DPS free w/fins & paddles @ 1:00
2 x 50 scull
50 EZ

Total: 3000


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

I knew during warm up that I wasn't doing a speed workout today. Despite a day off, I was still tired from the week. I guess my body hasn't really adjusted to long course yet. Still glad I managed a 6th swim. And really glad the lifeguards were otherwise occupied. I tried a couple starts leaning forward slightly ala Rich Abrahams. Didn't seem to work for me. My best and cleanest starts are almost always from a neutral position, neither leaning back or forward.

My Mom arrives tomorrow for a visit and for Teen Fort's high school graduation. I can't believe it's here!

Swim/LCM/Solo:

Warm up:

500 various
2 x 50 scull w/agility paddles @ :15 RI
2 x 50 caterpillar fly drill w/agility paddles @ :15 RI
2 x single arm DPS fly @ :15 RI
6 x 50 DPS free w/agility paddles @ 1:10
100 EZ kick

Main sets:

8 x 30+ burst + cruise back @ 1:15
-- 4 SDK, 4 swim
100 EZ kick

3 x (50 AFAP w/fins + 250 EZ)
1 = fly, 26 high
2 = fly, 26 mid
3 = free, 25
-- free hurt worst than fly

5 x (50 kick w/fins @ 100 pace + 50 EZ) @ 2:00
-- 2 dolphin w/board, 3 backstroke kick

4 x 50 w/parachute & agility paddles @ 2:00
-- 1 free, 1 back, 2 breast
-- gawd, these were long and hard
50 EZ
-- didn't have time for a recovery set or warm up bc pool closed at 2

Total: 3200 m


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

I was supposed to meet up with mountain biking Speedo, but he had a last minute meeting. So I journeyed out to Mason. I was tired after 5 swims in a row, but still got some good sprints in. Taking tomorrow off and sitting down to plan my life in the 6 weeks until we move. It doesn't get that much easier when school ends bc the girls still have summer swim and track until the end of July.

Swim/LCM/Solo:

Warm up:

500 various
2 x 50 scull w/agility paddles
4 x 50 single arm DPS fly @ :15 RI
6 x 50 DPS free w/agility paddles @ 1:10
50 EZ
4 x 50 @ 1:15 w/fins
-- 30+ m UW + cruise
100 EZ
Main Sets:

8 x 30+ burst + cruise @ 1:15
-- 4 SDK, 4 swim
150 EZ

4 x (50 AFAP w/fins + 200 EZ)
-- really focusing on when and where to breathe
fly = 26
free = 25 low
flutter kick w/board = 29
breast = 30

8 x 50 DPS back w/fins & paddles @ 1:10
150 EZ

Total: 3200


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

Pretty much the same workout I've been doing at Mason -- race simulation 50s, AFAP kicks, and technique work. I think that's exactly what I need for my 1 goal this summer. I feel like I could use more time for hypoxic work though. I feel the urge to breathe more in long course than short course. And it seems easier to hold my breath UW than on the surface. I want to take no more than 3 breaths in my 50 free and 50 fly. Don't think I can do it in 2.

Swim/SCY/Solo:

600 various
4 x 50 scull w/agility paddles @ 1:10
4 x 50 caterpillar fly drill w/agility paddles @ 1:10
4 x 50 chest press fly @ 1:10
50 EZ
10 x 50 smooth DPS free w/fins & paddles @ 1:00
50 EZ
4 x broken 75 free + 25 EZ
-- no breath each 25
-- break for :10 each 25
50 EZ
4 x 50 DPS backstroke w/paddles @ 1:00
50 EZ
8 x 25 shooters w/fins @ :40
100 EZ

Total: 2800


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

Just a recovery/technique workout today and then I will ramp it back up in LCM on Thursday and Friday. My son is finally home from college, which makes me very happy.

Good luck to folks at the Pan Am Games!

Swim/LCM/Solo @ Mason:

Warm up:

500 various
2 x 50 scull w/agility paddles
2 x 50 caterpillar fly drill w/agility paddles
6 x 50 DPS free w/agility paddles @ 1:00-1:10
50 EZ
6 x 30 UW + 20 EZ back kick w/fins @ 1:15
50 EZ

Main Sets:

8 x 30 burst + cruise @ 1:15
100 EZ

4 x (50 AFAP w/fins + 250 EZ)
fly = 26 high
free = 25 mid
breast = 30 high-31 flat
back = 28
-- very good times for me, but I was completely shot after these sprints

4 x 50 DPS back w/agility paddles @ 1:15
50 EZ

Total: 3200 m


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

Made the trip out to Mason today. Still feeling pretty tired, but got in some solid sprints. I'm glad the meet is soon because I can feel myself getting distracted and less focused bc of life. I think I'll start tapering on June 12 and do a 10 day taper.

Swim/SCY/Solo:

Warm up:

600 various
4 x 50 scull w/agility paddles @ 1:10
6 x 25 shooters w/fins @ :45
2 x 50 torque drill @ 1:30 RI
50 EZ

Main sets:

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

4 x (75 @ 100 pace w/fins + 75 EZ)
-- 2 swim (fly/breast), 2 kick
-- time were sucky
50 EZ

12 x 25 w/parachute @ 1:00
-- 4 free w/agility paddles, 4 torque drill w/agility paddles, 4 breast
50 EZ

5 x 50 DPS free w/agility paddles & fins @ :50
100 EZ

Total: 2750


Gym: (took Lil Fort to run during deluge)

RC/scap es, 20 min
power wheel rollouts, 3 x 15
captains chair leg raises, 3 x 20
back extensions w/plate, 25 x 1 x 15
foam rolling, 10 min


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

Had a super busy fun weekend (capped off with the US v. Germany soccer game and dinner with friends), and didn't make it the pool Sunday. Unfortunately, I felt like crap today as I've had 3 very poor nights sleep in a row. Really hope I can sleep soundly tonight. Hate insomnia.

Swim/LCM/Solo:

Warm up:

600 various
2 x 50 single arm fly
2 x 50 scull w/agility paddles
6 x 50 DPS free w/agility paddles
50 EZ

Main sets:

8 x 30 burst + cruise
-- did the first two off the blocks and promptly got yelled at by lifeguard, and so ended my block work
100 EZ

1 x 50 DPS fly
150 EZ

5 x (50 AFAP w/fins + 200 EZ)
1 = fly, 27 flat
2 = fly, 27 flat
3 = backstroke @ 90-95%, trying to work on deeper catch, 29 high
4 = dolphin kick w/board, 28 high
5 = breast, 31

6 x 50 DPS backstroke w/agility paddles @ 1:15
50 EZ

Total: 3300


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

Made it to Mason today amidst life chaos. Was feeling a bit end-of-the-week tired, but laid down some fast 50s. My fly feels better than last summer. I swam 26 out of 31 days in May and got in 8 long course workouts in the less than 3 weeks since nationals. Only 3 weeks until Zones!

Swim/SCY/Solo:

Warm up/Transition:

600 various
4 x 50 scull w/agility paddles @ 1:10
50 EZ
5 x 50 free w/agility paddles @ 150ish pace @ :50
50 EZ
crossover turns
-- I think these will take a long time to master. Moreover, if I'm under 15 m on fly and back in my 100 IM, it may be better to go for big air on the turn anyway.
50 EZ

Main Sets:

4 x 30
--dive off side and work on free breakouts, @ 100 pace
50 EZ

12 x 25 burst SDK + cruise w/fins @ 1:00
-- 4 back, 4 belly, 4 flip turn style
150 EZ

4 x (25 AFAP + 75 EZ)
-- 2 free, 2 back shooters from the block (11+)
50 EZ

1 x broken 100 backstroke kick w/fins (46, eh, not great)
-- break :10 @ each 25
250 EZ

6 x 25 backstroke, slow arms + fast feet @ :45
50 EZ
6 x 25 free, slow arms + fast high feet @ :45
50 EZ

10 x 25 AFAP flutter kick w/fins & board @ 1:00
-- held 11 high-12 flat
-- I meant this to be a mini lactate set, but I didn't really feel the burn on these, perhaps bc of the unrestricted breathing.
200 EZ

Total: 3570


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

I had intended to go to Mason today for long course. But I am just too busy right now with the girls' end of the school year activities and sports. This weekend is prom, prom pictures at our house, track qualifier meet, a soccer pool party at our house and a soccer game on Sunday. Whew. I will get to Mason tomorrow though!

Swim/SCY/Solo:

600 various
4 x 50 scull w/agility paddles @ :15 RI
50 EZ
3 x (8 x 25 shooters w/MF @ :40 + 50 EZ)
-- 8 back, 8 belly, 8 right side
10 x 50
odds = caterpillar fly drill @ 1:15
evens = single arm fly @ 1:00
50 EZ
10 x 50 @ 1:00 w/fins & agility paddles
odds = free
evens = back
100 EZ

Total: 2750


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

Just got in a recovery/technique workout today to re-boot for long course again tomorrow.

Very very busy weekend ahead, kicked off with prom. Fortunately, prom drama has passed. That was exhausting.

Swim/LCM/Solo:

Warm up:

500 various
100 scull
6 x 50 DPS free w/agility paddles & fins @ 200 pace @ 1:00 (34-35)
50 EZ
2 x 50 torque drill w/agility paddles @ :20 RI
50 EZ

Main sets:

5 x 30 burst dolphin kick cruise
50 EZ
masters minutes

1 x 50 fly from the blocks (no objection by lifeguard!)
-- clock was completely to the side, waited for 59, rolled back and went, so prolly left at 59.5 or so
-- 30
-- this is a great practice time for me, even if it really was 31 low
150 EZ

1 x 50 back from blocks, on the top, 34
-- my rapid fire turnover works great in SCY where I only take 9-10 strokes per length, but I feel like I'm spinning in long course
-- need to find a stroke that is fast but has more DPS (like I have in fly & free), don't think this will happen before my meet though
200 EZ

3 x 30
-- practicing SDKs from a dive off the blocks
-- 12 SDKs puts me 1/2 yard short of the 15 m mark, so that is prolly the right count for a kneeskin swim
50 EZ

10 x 50 kick w/fins
odds = @ 100 pace (30-31) @ 1:00
evens = EZ @ 1:30
100 EZ

1 x broken 100 evil w/fins
-- 10 second break @ 50
-- 1:08 (33 high, 34 high)
200 EZ

4 x 50 w/parachute @ 2:00
-- free/back/breast/back kick
200 EZ

Total: 3200 m


GYM: 30 minutes of RC/scap ex and foam rolling


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

Made it out to Mason again and had a solid workout. I was most pleased with my 50 fly from the blocks. I've been yelled at for using the blocks before, but today the lifeguard didn't make a peep. Tomorrow, a recovery workout. I'm not going to do more than 2 long course workouts in a row again!

Swim/LCM/Solo:

Warmup:

500 various
100 scull
8 x 50 DPS free @ 1:00-1:10
50 EZ

Main Sets:

2 x through kick w/fins @ 1:15
15 AFAP + 35 EZ
25 AFAP + 25 EZ
35 AFAP + 15 EZ
50 EZ
50 AFAP (flutter = 29, dolphin = 29)
2 x 50 EZ

50 EZ

2 x through swim w/fins @ 1:30
15 AFAP + 35 EZ
25 AFAP + 25 EZ
35 AFAP + 15 EZ
50 EZ
extra 1:00
50 AFAP
2 x 50 EZ

R1= fly (50 = 27 low)
R2 = evil (50 = 31)

50 EZ

8 x 50
odds = smooth DPS back @ 1:00
evens = backstroke kick

50 EZ

Total: 3000


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

Woke up this am and learned that our appraisal was exactly the asking price! So all contingencies are removed and our full price house K is fully ratified. What a relief! I think the whole process would have been less stressful if we hadn't started off with the psycho buyers and 4 structural engineers and a lowball appraisal. They spooked us. Very happy to have it wrapped up. But now I'm going to start missing my house.

Made it to Mason today and it was deserted. Got in a solid speed workout. I may assign the main sets to my HIT folks.

Happy holiday everyone!

Swim/SCY/Solo:

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

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

1x 50 AFAP fly w/fins, 23
200 EZ

1 x broken AFAP 50 free w/fins, 21
200 EZ

5 x 30
--dive off side w/chute & fins, SDK to 15 m, cruise back
50 EZ

10 x 50 @ 1:30
-- 25 w/chute & fins, some w/paddles + 25 EZ
-- 2 back, 2 breast, 2 kick, 3 free, 1 fly
100 EZ

Total: 2550


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

Just got in a short workout before hopping a plane to Memphis. The pool was packed, as it tends to be in the am. I only had a lane to myself for the one 50 fly. I know I did something else in warm up, but can't remember what. Happy Memorial Day weekend everyone!

Swim/LCM/Solo:

Warm up: (1200)

500 various
100 scull
4 x (30 shooter + 20 EZ kick) w/fins @ 1:15
6 x 50 smooth DPS free w/agility paddles @ 1:00
2 x 50 torque drill w/agility paddles
100 EZ

Main Sets:

5 x 30 burst SDK + cruise @ 1:15
50 EZ
5 x 30 burst + cruise @ 1:15
100 EZ

1 x 50 fly w/fins @ 100 pace (28 high-29 flat)
150 EZ
2 x (50 AFAP fly w/fins + 150 EZ)
-- 26 high (went past 15), 27
-- tried to do with only 3 breaths
1 x 50 AFAP breast w/fins + 150 EZ (31)

4 x 25 scull + 25 free w/agility paddles
50 EZ

Total: 2800


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

I tried to proceed a little more cautiously in long course today. One day last week I did 7 fast 50s. That's too much for me first week in. Only time for a a quick SCY workout tomorrow and then I'm out of town for 2 days, which will be 2 off days.

I am ever so slightly disturbed that I am ranked higher this year in 100 breast than 100 fly ... despite PRing in fly. (KP and Jill Hernandez laid down fast 100s flys this year.) I guess no one likes breaststroke. :-)