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  1. 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
  2. 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
  3. 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!
  4. 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
  5. 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.
  6. 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
  7. 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
  8. 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
  9. Wed-Thurs., June 24-25

    by , June 25th, 2015 at 07:27 PM (The FAF AFAP Digest)

    Wednesday:


    Went for a 4 mile jog


    Thursday:

    Swim/LCM/Solo @ Lebo


    500 various
    4 x (25 scull + 25 DPS free w/paddles) @ 1:10
    50 EZ
    3 x (50 @ 100 pace @ 1:00 + 50 EZ @ 1:30)
    -- didn't feel like I had a lick of speed (probably because this is my 11th day in a row of working out), so shifted to an aerobic set
    -- since I hadn't done one of these in years, I could feel it
    16 x 100 w/fins & paddles
    8 @ 1:40, 8 @ 1:45
    odds = free w/paddles (hold 1:13 ish)
    evens = kick, negative split
    100 EZ

    Total: 2750 m


    Heated Power Yoga, 75 Min

    It was pretty toasty again, but not as bad as last time. I have to say that the never ending pigeon poses bore me. I've started adding in bikram's wind removing pose and fixed firm pose while doing this. Haven't been yelled at so far ...


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

    I'm almost all packed! And the weather forecast is looking a little better, though it's still almost 20 degrees cooler than the last time I landed in Copenhagen this same time a few years ago. Our flight leaves tomorrow at 3:30 pm, so I have time to get to adult swim at Lebo for an hour. IF it's not pouring. The last two weeks have been very wet.
    Categories
    Swim Workouts , Running , Yoga
  10. Tuesday, June 23

    by , June 24th, 2015 at 12:19 PM (The FAF AFAP Digest)

    Drylands @ LA Fitness


    rehab ex
    straight arm dips, 90 x 3 x 25
    extreme angle squats on high boxes w/plate, 45 x 4 x 8
    seated row, 90 x 4 x8
    kneeling ab crunch, 130 x 4 x 15
    glute isolator, 50 x 4 x 6 each leg
    explosive leg extensions, 105 x 3 x 15
    tricep press + straight leg raise on bench, 40 x 3 x 15
    good mornings, 65 x 3 x 8
    flutter kicks on bosu, 100

    Didn't do much core work because I knew I was going to yoga later ...


    Heated Power Yoga, 75 Min

    I ended up going to the 5:45 pm class because I couldn't get to an earlier one. I knew it was going to be a hot one because of the instructor. I really roasted; it felt bikram hot. Too hot = counterproductive for me. I felt pretty wasted the rest of the evening.

    I need to start packing! Unfortunately, the weather for our trip does not look great at the moment. It could be fairly cold in places. Even in Copenhagen, it's only 63 degrees ...
  11. Sat-Mon, June 20-22

    by , June 22nd, 2015 at 01:42 PM (The FAF AFAP Digest)
    Saturday:

    Did a 5 mile walk-job on the treadmill watching OITNB.



    Sunday:

    Swim/LCM/Solo @ Lebo

    2600 m, can't remember what I did anymore.

    Heated Vinyasa Flow, 75 minutes



    Monday:

    Swim/LCM/Solo @ Lebo

    Warm up:

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

    Main sets:

    24 x 50
    odds = @ 100 pace various @ 1:00
    evens = EZ @ 1:15-2:00, depending on traffic

    -- had to switch to SCY ....

    250 EZ
    20 x 25 kick w/fins @ :30
    -- 4 fast, 1 EZ
    100 EZ
    5 x 50 back w/paddles @1:00
    100 EZ

    Total: 2150 LCM/1200 SCY


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


    I was pretty happy with today's swim. My 100 pace 50s were all very solid, and 12 of them is a bunch for me. I went to adult swim from 11-12. I was a little bummed that we didn't get in until 11:10 bc of kiddie lessons. I hope that doesn't happen every day. I am planning on going to Lebo a fair amount this summer to take a break from all the driving.
    Categories
    Swim Workouts , Running , Yoga
  12. Friday, June 19

    by , June 19th, 2015 at 03:59 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Pitt

    Warm up:

    500 various
    4 x (25 scull + 25 DPS free w/paddles)
    50 EZ to deep end
    4 x (25 shooter + 25 EZ w/fins)
    50 EZ

    Main sets:

    2 x 50 burst + cruise

    16 x 50 w/fins
    odds = @ 100 pace @ 1:00
    evens = EZ @ 2:00
    100 EZ

    4 x 100 up tempo back kick w/fins @ 1:45
    100 EZ

    5 x 50 back w/paddles @ 1:15
    150 EZ

    Total: 2900 m


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


    I was pretty beat today from yesterday's dryland double. I knew almost right away that I wouldn't be doing any AFAP work. The shoulders and quads were too fatigued. It's almost always a mistake for me to stay in the gym more than 60 minutes, and I think I was there for almost 90 yesterday ... I need to book a massage, haven't had once in ages and ages.
    Categories
    Swim Workouts
  13. Tues-Wed, June 16-17

    by , June 17th, 2015 at 03:40 PM (The FAF AFAP Digest)
    Tuesday:

    Went to a 75 minute heated vinyasa class. Egads, it was hot. I sweated buckets.


    Wednesday:

    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    4 x (25 shooter + 25 EZ)
    50 EZ
    4 x 50 free w/paddles, descend to 100 pace
    100 EZ

    Main Sets:

    This was inspired by a set Stewart did the other day:

    3 rounds:
    1 x 100 backstroke kick @ 1:45 (went 1:25ishs)
    1 x 1:15 VK (dolpin)
    :30 rest, put on fins
    1 x 100 IM fast, descend by round @ 1:30
    4 x 25 flutter kick w/board @ 100 pace @ :30
    100 EZ

    extra 100 EZ

    16 x 50 kick w/fins @ :50
    -- hold 30-32
    150 EZ

    Total: 3650 (counted the 1:15 VKs as 50s)


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


    I was pretty bushed after the Stewart-inspired set, especially since I didn't sleep all that well last night. I threw in an easy-ish higher volume kick set at the end. My finger is still pretty swollen, not exactly healing fast. Only 9 days until our big vacation!

    I'm planning on weights and yoga tomorrow.
    Categories
    Swim Workouts , Yoga
  14. Sat/Mon, June 13, 15

    by , June 16th, 2015 at 10:35 AM (The FAF AFAP Digest)
    Saturday @ Dartmouth Gym

    50 minutes of drylands
    20 minutes on ellipse


    Monday: Swim/SCY/Solo @ LA Fitness

    Warm up:

    600 various
    100 scull
    4 x 25 burst + cruise
    50 EZ

    Main Sets:

    3 rounds:
    X
    1 x 100 fast kick @ 2:00
    1 x 50 EZ @ 1:30

    R1 X = 4 x 50 free w/paddles, descend 1-4 @ 1:00
    R2 X = 4 x 100 free w/paddles, descend 1-4 @ 1:45
    R3 X = 4 x 150 free w/paddles, descend 1-4 @ 2:30

    extra 100 EZ

    20 x 25 breast w/fins @ 100 pace @ :40
    200 EZ

    Total: 3200


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


    I had a very busy but fun weekend up at Dartmouth. Not much time to work out with all the ceremonies, grad parties, receptions, get togethers with friends, etc. The weather was perfect, though a bit hot. Fort Son graduated with honors and was commissioned as a marine lieutenant. (Oddly, in an apple-tree moment, he had almost the exact GPA that I did at Dartmouth.) At first, I thought this was an odd career path bc of his obvious lawyer skill set. But it seems to suit him. His plan is to eventually get his PhD in military history. The commissioning ceremony was interesting and Nate Fick (a Dartmouth grad of of Generation Kill fame) was the speaker.

    Travel was tough on both ends. It seems like the airline industry has just gone to hell. Coming home on Sunday night, there was a new excuse for delay: we couldn't get our bags because of "weather." So I was pretty bushed on Monday and did mostly an aerobic workout. I think I'm going to go to yoga today.
  15. Wed-Thur, June 10-11

    by , June 12th, 2015 at 08:40 AM (The FAF AFAP Digest)
    Wednesday:

    I had a root canal yesterday. The timing of it precluded me from getting in a swim. So I did a 5+ mile walk/jog.


    Thursday:

    Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    4 x 25 shooters w/fins
    50 EZ
    4 x 50 free, descend 1-4 to 100 pace
    100 EZ

    Main sets:

    5 x (25 AFAP + 75 EZ) @ 2:30-3:00
    150 EZ

    10 x 25 fly w/fins @ 100 pace @ :45
    -- I had thought about doing 20, but after doing almost no fly for a month, I didn't have the fly arms for it.
    150 EZ

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

    8 x 50 @ 1:00
    odds = back
    evens = back kick
    150 EZ

    Total: 3400


    Vinyasa yoga, 60 min

    This was one of the easier classes I've been to. I went at 7:30 pm and it was absolutely mobbed. They didn't have the heat on and that made a huge difference.



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


    I'm leaving in a couple hours to fly to Dartmouth for my son's graduation. I can hardly believe he's been there for four years ... I'm going to be dry for three days. The pool isn't open at a time that I can go when I'm there, very limited hours during the summer. I may be able to hit the gym.
    Categories
    Swim Workouts , Running , Yoga
  16. Mon-Tues, June 8-9

    by , June 9th, 2015 at 04:54 PM (The FAF AFAP Digest)
    Monday: Drylands

    Did 60 minutes of drylands, can't remember exactly what anymore. One thing I've added is 3 way calf raises. I read an article on swimming science recently that was discussing dolphin kick. It found that one way to improve your dolphin kick, if you already have flexy ankles, is to strengthen the ankles. All the standing yoga poses help with that too.



    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main sets:

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

    5 x
    4 x 25 IM order @ 100 pace @ :30
    2 x 25 fast flutter kick @ :30
    1 x 50 EZ @ 1:30

    200 EZ

    2 x w/fins
    1 x 100 free w/paddles @ 1:30
    3 x 50 kick, descend 1-4 to fast @ :30
    4 x 25 fast dolphin kick on back @ :30
    1 x 100 EZ

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

    Total: 3450


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

    I was dragging today, not sure quite why. I've had a toothache for days and finally went to see my dentist. I need a root canal, which is scheduled for tomorrow. Blech. I would love a summer free of any kind of pain!
  17. Sat-Sun, June 6-7

    by , June 7th, 2015 at 03:04 PM (The FAF AFAP Digest)
    Saturday: Swim/LCM/Solo @ Lebo

    Warm up:


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

    Main Sets:

    8 x 50 up tempo kick
    50 EZ

    2 x (50 @ 100 pace w/fins + 50 EZ)
    fly = 30, breast = 34

    4 x (50 AFAP w/fins + 150 EZ)
    fly = 26, breast = 30, flutter & dolphin kick = 27s
    100 EZ

    10 x 50 free w/paddles
    odds = smooth @ 1:00
    evens = 200 pace, maybe one was 100 pace @ 1:10
    100 EZ

    Total: 2,750 m



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


    Sunday: Swim/LCM/Solo @ Lebo

    Warm up:

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

    Main Sets:

    16 x 50 w/fins @ 1:00
    -- blocks of 4
    -- 4 dolphin kick, 4 back w/paddles, 4 flutter kick, 4 breast w/paddles
    50 EZ

    5 x (50 @ 100 pace w/fins + 50 EZ)
    -- did 3 x fly (30, 30, 29), breast (35), dolphin kick (30)
    100 EZ

    6 x 50 various @ 1:10
    50 EZ

    Total: 2,500 m


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


    I got two long course workouts in this weekend. Yesterday felt pretty good. I could do some swimming without finger pain (though it's still quite swollen) and my times were solid. Last night, I was at the Taylor Swift concert with Lil Fort and friends. The concert itself was great, but getting in and out of the stadium and across the bridge to the parking lot with 55,000 other people was a huge hassle. We didn't get home until 12:30 and I feel asleep at almost 2:00 am. As a result, I wasn't full of energy this am. But it was still nice to swim outside on a sunny day. I'm now at Lil Fort's very last travel soccer game somewhere out in the boonies. I had thought about going to yoga tonight, but it's a basics class and those bore me.

    Updated June 7th, 2015 at 05:35 PM by The Fortress

    Categories
    Swim Workouts
  18. Wed-Thur, June 3-4

    by , June 4th, 2015 at 04:27 PM (The FAF AFAP Digest)
    Wednesday:

    Heated Vinyasa Flow, 75 min

    -- This was one of the more rigorous vinyasa flow classes I've attended. It depends so much on the who is leading the class.



    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main sets:

    6 x 25 burst SDK + cruise
    100 EZ

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

    6 x
    50 @ 100 pace (mostly slower than usual)
    50 EZ
    100 EZ at end

    10 x 100 w/fins @ 1:30
    odds = free w/paddles, descend to fast (:57)
    evens = moderate kick
    100 EZ

    Total: 3650


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

    I tried doing some swimming without paddles today. It didn't hurt too much, but felt terribly odd and was slow. The only thing that feels normal at this juncture is free w/paddles since that is my main source of swimming the last few weeks.
    Categories
    Swim Workouts , Yoga
  19. Sun-Tues, May 31-June 2

    by , June 2nd, 2015 at 03:59 PM (The FAF AFAP Digest)
    Sunday:

    Went to a 75 minute heated power yoga class.


    Monday:

    off, had worked out 7 days in a row


    Tuesday:

    Drylands @ LA fitness:

    rehab ex
    face pulls, 60 x 3 x 25
    kneeling tricep press + eccentric fall back, 60 x 3 x 10
    good mornings, 65 x 3 x 12
    explosive leg extensions, 105 x 3 x 15
    rear delt flys, 65 x 3 x 12
    hip abductors, 110 x 3 x 6
    standing three way calf raises, 75 x 3 x 8 each way
    planks, 3 x 1:00
    standing twists w/plate, 25 x 3 x 25


    Swim/SCY/Solo @ LA Fitness

    500 various
    100 scull
    4 x 50 free w/paddles @ :50
    50 EZ
    3 x (500 up tempo kick w/fins + 100 EZ)
    -- goal to hold under 6:00
    -- went 5:45-5:50s
    16 x 25 breast w/paddles @ :30
    150 EZ

    Total: 3200



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

    I can't believe it's already June! The weather here has been so peculiar it's hard to know what season it is. The last two days it's been 59-60 degrees. It's going to be a busy month. Fort Son graduates, Lil Fort "graduates" 8th grade, and our big vacation is coming up on June 26. I got Lil Fort tickets to the Taylor Swift concert here as a graduation present. She is very excited. Me, not so much. I haven't been to a concert in years and years. But I definitely think that 14 is too young to go solo with friends.
  20. Friday-Sat, May 29-30

    by , May 30th, 2015 at 03:07 PM (The FAF AFAP Digest)
    Friday:

    Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main Sets:

    5 x VK done as: :15 fast w/med ball + :45 EZ
    100 EZ

    20 x 25 breast w/fins @ 100 pace @ :45
    150 EZ

    2 x
    10 x 25 backstroke kick @ 100 pace @ :45
    -- 16 high-17 flat
    1 x 100 EZ

    2 x
    4 x 50 free w/paddles @ 1:00
    1 x 50 EZ @ 2:00
    R1 = descend 1-4 to 100 pace, R2 = 200 pace
    extra 50 EZ at end

    6 x 25 w/chute, paddles & fins
    100 EZ

    Total: 3400


    Power Yoga, 60 minutes

    Because I didn't have to coach, I was able to go to the hour of power yoga on Friday from 6-7 pm. We spent a lot of time on the series the Stewart mentioned in his blog. And, thankfully, it wasn't as ghastly hot as the last time I was at that studio.



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


    Saturday:

    Swim/LCM/Solo @ Lebo

    500 various
    20 x 50 w/fins @ 1:00
    -- alternate 2 DPS free w/paddles & 2 kicks @ 200 pace (dolphin or flutter)
    -- my kicks were faster than my swims, a haha
    50 EZ
    10 x 50, no interval (I was dodging a slow lap swimmer on these)
    odds = SDK to 20 m + cruise
    evens = breast
    50 EZ
    4 x (50 fly w/fins @ 100 pace + 50 EZ)
    100 REZ

    Total: 2600 meters



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

    I went to the hour of adult swim at Lebo from 11-12. It seemed like a much better time that the 5:00 am that Water Rat goes to. I like adult swim with no kids around at all. It seems peaceful, and it was nice to swim outside. I'll probably go tomorrow at this time too. I was able to do some 50 flys without too much finger pain. I only looked at the time on one of them, and it seemed slow. But I haven't done any fly in weeks. Off now to shop and get ready for a dinner party.

    My flog says I've been to yoga four times this week. I'm hopping to go tomorrow too after Lil Fort's game.
    Categories
    Swim Workouts , Yoga
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