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

  1. Fri-Sun, April 24-26

    by , April 26th, 2015 at 07:21 PM (The FAF AFAP Digest)

    Friday: Swim/SCY/Solo @ LA Fitness

    Huge relief! Mr. Fort's tests this week were negative for cancer. Now he just has to see a hematologist about his abnormal white blood cell count. Apparently, marathon training can drastically change your blood work.

    I just went to LA Fitness for an aerobic swim later.

    600 various
    100 scull
    10 x 50 free w/paddles @ :50
    50 EZ
    15 x 100 flutter kick w/fins @ 1:30
    -- held 1:05-8, got faster as I went
    -- didn't do dolphin kick bc that was bothering my lower back
    100 EZ
    10 x 50 @ 1:00
    odds = stroke
    evens = kick
    100 EZ

    Total: 3450


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


    Sunday Drylands:

    -- I wanted to get to the gym on Sat, but was stuck at the house as Lil Fort (who's now taller than me, so the Lil descriptor may be way off) had friends over most of the afternoon and night. I did some landscaping today, which is a workout in and of itself. But I'm being very careful this year, as I suspect all the landscaping I did last year contributed to or caused the RC tear.

    rehab ex
    supine flutter kicks on bosu, 3 x 100
    planks
    straight arm dips, 75 x 3 x 25
    face pulls, 60 x 3 x 215
    rear delt flys, 65 x 4 x 12
    leg press, 180 x 4 x 15
    cable rotations, 25 x 2 x 15 each side
    hip abductors, 110 x 4 x 8
    overhead squats, 45 x 2 x 8
    yoga ball pull ins, 3 x 10
    kneeling ab crunches, 120 x 2 x 25



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

    I'm a little sad I missed out on all the fun at nationals, but it was for a good cause. I tried to watch as much of the livestream as I could and caught many of my friends' and teammates' races. Congratulations on all the fast racing!!!

    Unfortunately, as I sit here I appear to be suffering another allergic reaction. I have hives on my arms, legs, back and belly. I had thought that maybe I had a red dye allergy last time. But today I haven't eaten anything at all unusual. My seasonal allergies have really whomped me. Maybe it could be related to that? This is really damn annoying. I am really hoping that I don't have to head off to the ER again for more shots ...

    Updated April 26th, 2015 at 07:31 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. Wed., April 22

    by , April 22nd, 2015 at 03:42 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warmup:

    500 various
    100 scull
    10 x 25 shooters w/MF
    100 EZ

    Main Sets:

    10 x 25 burst SDK + cruise
    100 EZ

    2 x (25 AFAP + 75 EZ)
    50 EZ
    -- didn't feel like doing any more AFAP work

    5 rounds w/fins
    1 x 50 fly-back @ 100 pace (26s, 27 on last round) @ 1:00
    1 x 50 breast-free @ 100 pace (29s) @ 1:00
    4 x 25 flutter kick @ 100 pace @ :30
    1 x 100 EZ @ 3:00

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

    Total: 3400


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

    My burst SDKs felt a bit discombobulated today. But I realized I hadn't done them in 10 days. The main set looks easy, but wasn't with 1000 yards of race pace work. I am not jealous of everyone resting for nationals. Resting is not for sissies and apparently is difficult for masters swimmers.

    Updated April 23rd, 2015 at 10:42 AM by The Fortress

    Categories
    Swim Workouts
  3. Tuesday, April 21

    by , April 22nd, 2015 at 10:37 AM (The FAF AFAP Digest)

    Drylands


    rehab ex
    straight arm dips, 75 x 3 x 25
    streamline crunches, 2 x 50
    planks, 4 x :30 hold
    glute isolator, 50 x 4 x 5 each leg
    cable rotations, 20 x 3 x 15 each side
    hip adductor, 90 x 43 x 12
    multi hip machine, 60 x 4 x 8 each leg
    rear delt flys, 75 x 4 x 12
    wide grip lat pull downs, 75 x 3 x 8
    leg extensions, 120 x 4 x 8


    Swim/SCY/Solo @ LA Fitness

    800 various
    10 x (25 AFAP + 75 EZ @ 2:00-2:30)
    200 EZ


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

    I felt a glimmer of my normal self yesterday. I finally had a little more energy. Didn't sleep that well last night though. Exercise seems to have nothing to do with how well I sleep, contrary to what I've heard others say.
  4. April 18-20

    by , April 20th, 2015 at 03:13 PM (The FAF AFAP Digest)
    Saturday Drylands:

    rehab ex
    straight arm dips, 75 x 3 x 25
    seated row, 70 x 4 x 12
    hamstring curls, 80 x 4 x 12
    rear delt flys, 60 x 4 x 12
    leg extensions, 130 x 4 x 8
    HS hi row, 110 x 3 x 15
    kneeling ab crunches, 120 x 3 x 25
    hip abductors, 110 x 4 x 6
    combo skull crusher + straight leg raise, 30 x 3 x 15
    landmine rainbows, 45 x 3 x 15
    streamline crunches, 2 x 50

    Sunday:

    I attempted to swim. I drove to Pitt and the big pool was completely closed and the rec pool was mobbed. I knew Sewy would only have a couple lanes open at that time and didn't feel like driving even more. So I went home. It's going to be difficult to get to Sewy while Pitt is closed. The parkway exits are closed for construction and it's a really long drive. Trying to swim in Pittsburgh is just one big


    Monday:

    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 drills
    50 EZ

    Main sets:

    3 rounds w/fins:
    10 x 25, UW 15 m @ :30
    1 x 50 EZ @ 1:00

    100 EZ

    3 rounds:
    1 x 100 free w/paddles @ 1:30
    4 x 25 semi fast flutter kick @ :30
    1 x 50 EZ

    4 rounds:
    3 x 50 free, back, breast w/paddles
    1 x 50 EZ

    100 EZ

    Total: 3550


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

    I took it pretty easy at the gym. As much as I liked the Rocket yoga, it seems to have re-tweeked my lower back. So I laid off any good mornings, deadlifts or leg presses. I also seem to have gotten Lil Fort's cold from last week. I am a wreck this spring. lol. I took it pretty easy in the pool today.

    Mr. Fort had a great marathon. He was hoping to get under 3:40 and ran 3:37, which is good for a hilly course. He was also freezing from the rain; he has no body fat. So he wore his arm warmers and gloves the entire time. That time should be a BQ for next year. He's never gotten a BQ at Boston before.

    Updated April 20th, 2015 at 04:32 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  5. Thursday-Friday, April 16-17

    by , April 17th, 2015 at 03:07 PM (The FAF AFAP Digest)
    Thursday: Swim/SCY/Solo @ LA Fitness

    Did 3200 with aerobic and easy swimming


    Friday: Swim/SCY/Solo @ Pitt

    I was a little disappointed that it wasn't long course, as it often is on Fridays ...

    Warm up:

    600 various
    100 scull
    100 fly drill
    50 EZ

    Main Sets:

    60 x 25 @ :30
    odds = fly w/fins @ 100 pace (all 12s)
    evens = EZ
    200 EZ at end

    Tried to do a fast 100 pace 50 kick. The body did not cooperate

    7 x 50 free w/paddles @ 200 pace @ 1:00
    50 EZ

    4 x 100 EZ backstroke kick
    50 EZ

    Total: 3400


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

    I finally got myself back to the pool after a few days off. I'm still pretty tired and not sleeping well. I was pretty insomniac-ish with the hives and medication, and my body doesn't seem to want to go back to normal. I'm looking forward to a lazy weekend with Mr. Fort and Lil Fort in Boston. The weather does not look great for the marathon --- rain and high winds.
    Categories
    Swim Workouts
  6. Wed., April 15

    by , April 15th, 2015 at 02:05 PM (The FAF AFAP Digest)
    I took a full two days off on Monday and Tuesday and did NOTHING. This is highly unusual for me. Can't remember the last time that happened ... But I haven't had a single hive today and am feeling a little better. Still working on catching up on some sleep.

    Today, I went to what I thought would be a heated vinyasa flow class. Instead, the instructor treated us to an Ashtanga Rocket class. I liked it so much better -- lots of handstands, forearm handstands, headstands, splits, etc. Here's a description: http://hollywoodpoweryoga.com/blog/2...is-rocket-yoga

    I've decided not to go to nationals. I'm not feeling amped to fly 2000 miles to compete right now. And Mr. Fort is having a procedure late next week after Boston. He had some bad blood work, which we hope is due to his marathon training. So I want to be here for that, and that's much more important. I will enjoy following along and seeing how my RAM teammates fare. I feel a little bad about the empty lanes in my heats since it's too late to scratch ... I wish there were more SCY meets in late May; I'd consider popping in to one. I might try to get a long course meet in before going on vacation on June 26. But, as chowmi says, long course is a big commitment.
    Categories
    Yoga
  7. Zones, Day 2

    by , April 12th, 2015 at 08:31 PM (The FAF AFAP Digest)
    I had resolved to just enjoy watching my friends race today. And I did! My Pitt swimmers swam very well, two of them having all PRs at Zones. My PV buddies had some great swims. It was so much fun hanging out with chowmi as well. And I learned that her brother has come to a couple of my practices! (She is from Pittsburgh.) She was quite speedy today and the master of good execution (and casual napping). We lament that we cannot be training partners!

    50 free, 25.5

    I decided just to swim 50 free, and I didn't have much punch for that. Given the situation, my modest goal was to go under :26. I went 25.5. Start and turn were fairly good, though I didn't take as many SDKs off the turn as I had planned. But I felt like I was staggering to the wall after that -- tired and no legs. Chowmi said there was lots of room for improvement and that is certainly true. Like Jazz, she encouraged me to focus on freestyle more. If I can go 25.5 feeling like crap on 5 days rest, I think I should be able to go under :25 again with a full taper. Right now that time is #1, but it might get bumped down a notch at nationals. I'm glad that I have times from Auburn in a few of my best events as a back up. But no taper times for me this year.

    Musings:

    But the bottom line is that I am feeling mentally and physically out of it. Between the allergic reaction, poor sleep, travel, mega antihistamines and continued hives, I'm beat. And that doesn't even account for the cumulative effect of the preceding sinus infection, ear infection and back issue. I feel like I've been doing battle for 2 months and I want out! Right now, I feel that I should cancel nationals and just rest up for a few days to allow the hives to fully abate. It's disappointing, but not the end of the world. I think all masters have to expect to have unscheduled difficulties befall them at the wrong time. That's just how it works out sometimes. And it certainly makes you appreciate the moments when all things coalesce marvelously. I will continue to mull ... but it seems unlikely that I can summon up the requisite enthusiasm for a long meet in a distant locale. And as of this am, my legs are still covered in hives. I am doing nothing today! I think once your body has an allergic reaction, it is then primed to be bothered by other allergens. With spring here, those are out in full force.

    I'm also wondering in the future about planning two major travel meets less than two weeks apart. This is probably not ideal for me. Focusing on one is probably the way to go. I miss living in PV where I could roll out of bed and go to a meet!

    I must confess to a little retail therapy yesterday after the meet. The shopping in Pittsburgh is not exactly the best. So I made a concerted effort to help the economy!


    Zone results are here:
    http://www.patriotmasters.org/Coloni...ults/index.htm

    Updated April 13th, 2015 at 01:27 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  8. Bad Timing, Zones

    by , April 11th, 2015 at 07:47 PM (The FAF AFAP Digest)
    I was still hiving whilst driving down to Zones yesterday. And I wasn't feeling great from a week of interrupted sleep from the hives and medicine. But I felt like I had to travel to Zones bc three of my swimmers were competing there. I'm so proud of them. They all had PRs today and one is likely to get her first top ten. So that was thrilling for me.

    My events didn't go so well. My 50 breast was 34.0. Half a second faster than last time and a Zones record, but .9 slower than last year. My 100 back was a non-starter. I cramped on the start. I muddled through the first 50 not kicking very hard, but my calf really seized up on the second turn and I aborted the race. Even with half ass kicks, I was still out in a fairly effortless 30.5. I didn't swim the 50 fly, which was right after. Didn't want to risk another cramp. I am disappointed about not being able to get a 100 back time this year ...

    Right now, though, I feel covered in hives again and so am loaded up in Benadryl. I'm not sure it was wise to try to compete after such a severe allergic reaction. I'm obviously not over it. At first I thought to myself that it was stupid to have rested a few days for Zones with nationals coming up. But I likely couldn't have trained hard anyway without compromising the situation further. The doctor said rest, rest, rest. Adding to the stress was some bad news about Mr Forts recent blood tests. He needs to see a urologist and hematologist. And he is supposed to run Boston next weekend.

    I thought about just driving home. But I'm here and my swimmers are here. Right now, I just plan to swim 50 free tomorrow. Maybe 100 fly. But honestly my heart is just not in it. At this juncture, I'm thinking of pulling the plug on nationals. I don't want to get all the way there and not feel amped to compete. And I don't right now; I'm a little deflated. It's been a hard couple months, and I feel worn down. As I told Water Rat once, and it resonated with him, I'm not a wind up monkey that can perform on cue. I'll see how I feel tomorrow and think about it for a couple days. It's not the end of the world, just a lot of bad timing.

    Updated April 11th, 2015 at 09:27 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  9. Thursday, April 9

    by , April 9th, 2015 at 06:19 PM (The FAF AFAP Digest)
    I swam 1200 at LA Fitness. Just did a few 100 pace 25s and a couple bursts, the rest easy. I was pretty hivey this am, but it has abated some this afternoon. I am hopeful that they will be gone, or mostly gone, by Saturday am and that being in the water a lot over the weekend will keep them calm. I had a slight worry this am that the tech suit may feel awful if I am still hiving (I've been wearing super loose clothes). But hopefully that won't be an issue. I am planning on leaving late am and driving right to GMU. I'd like to swim an easy 500 after a long drive and maybe watch a couple fast heats of the 1650 in the late afternoon. One of my Pitt swimmers is competing in that event as well. Onward!
    Categories
    Swim Workouts
  10. Wed., April 8

    by , April 9th, 2015 at 10:20 AM (The FAF AFAP Digest)
    I did 1550 EZ at LA Fitness yesterday. I also did a half hour of stretching and RC exercises.

    I'm still blighted with hives. They were terrible again yesterday morning, but calmed down later after an ice cold bath and a swim. They seem somewhat better this am, just erupted on my left leg and right arm right now. I really hope they are gone soon. This has kind of blunted my enthusiasm about zones. Hopefully, I'll be in the clear on Sat am. I also just read that some hummus that I ate last night has been recalled for listeria contamination ... (Sabra, classic hummus). I really hope that does not cause me any further issues ...

    I'm off to do another short swim soon.

    Updated April 9th, 2015 at 10:48 AM by The Fortress

    Categories
    Swim Workouts
  11. Tuesday, April 7

    by , April 7th, 2015 at 03:24 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    650 various
    100 fly drills
    4 x 25 shooters w/fins
    50 EZ
    10 x 25
    odds = fly w/fins @ 100 pace
    evens = EZ
    100 EZ
    2 x backstroke starts @ 100 pace to 15m cruise back
    100 EZ
    3 x forward starts, cruise back
    150 EZ
    5 x 50 smooth free
    100 EZ

    Total: 2000


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

    I would have liked to stay in the water longer. It's the only place I'm not itchy. I'm contemplating an ice bath. Good to zap the lactic acid from the legs and good for the hives. I am just really hoping this goes away by the weekend ... Edit: The ice bath did wonders for my legs and butt! Yay!

    I also spent a half hour stretching and doing my RC exercises.

    Updated April 7th, 2015 at 07:39 PM by The Fortress

    Categories
    Swim Workouts
  12. Allergic Reaction, Monday, April 6

    by , April 6th, 2015 at 01:19 PM (The FAF AFAP Digest)
    Continuing my streak of bad luck, I had an allergic reaction starting yesterday afternoon. Hives everywhere. I'm sure I looked much worse than Stewart with his shingles. I have no idea what caused it, though I have read that infections and antibiotics can ... I mega dosed benadryl last night and fell asleep. But then I woke at 5:00 am and was miserable. I had Mr. Fort take me to urgent care when it opened at 8. They said I had a bad systemic allergic reaction. They gave me a prednisone injection and a benadryl injection. My skin seems to be calming down a tad, but I've read it can take a few days. I also read that swimming in cool chlorinated water may have a calming effect. So I dragged myself off to LA Fitness for a brief swim. (Hives aren't contagious.)

    Swim/SCY/Solo @ LA Fitness

    650 various
    100 scull
    100 fly drills
    6 x 50 burst + cruise
    50 EZ
    20 x 25
    odds = @ 100 pace
    evens = EZ
    100 EZ
    2 x 25 AFAP + 25 EZ
    100 EZ
    2 x 25 AFAP + 25 EZ
    100 EZ
    4 x 50 cruise

    Total: 2400


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

    The chlorine did seem to have calming effect. I just hope these go away fast. Zones is in 5 days ...

    Psych sheets for Zones (521 swimmers) are up: http://www.patriotmasters.org/Coloni...ults/index.htm

    Updated April 6th, 2015 at 02:32 PM by The Fortress

    Categories
    Swim Workouts
  13. Sunday, April 5

    by , April 5th, 2015 at 02:55 PM (The FAF AFAP Digest)
    1800 EZ @ LA Fitness

    30 minutes RC & stretching


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

    Hope everyone is having a rest weekend!

    Mr Fort and I exchanged massages last night. I had him work on my calves, forearms and lower back. Ouchy, it was a little painful.
    Categories
    Swim Workouts
  14. Sat., April 4

    by , April 4th, 2015 at 04:08 PM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Today I was lucky to get to swim with two of my masters swimmers, Lindsay and Kathy. They're both tapering a bit for Colonies/Y Champs, so we could mostly do the same things. The pool was set up long course again, much to my chagrin. I think long course is sneaky and can make you unduly tired.

    Warm up:

    500 various
    8 x 50 @ 1:10
    -- I did a variety of stuff with some 25 m shooters
    50 EZ

    Main sets:

    8 x 50 burst + cruise @ 1:30
    100 EZ

    4 x (25 AFAP + 75 EZ)
    100 EZ

    2 x 50 @ 100 pace + 200 EZ
    -- I did fly w/fins and went 29s, same as the 5 I did the day before.

    Total: 2450 m


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

    My calves were cramping during this workout again, same as yesterday. I need to hit the foam roller. Tomorrow, I'm going to do a completely easy recovery swim. Then I'll just rest for 5 days for Zones. I'm getting a massage tomorrow too!

    The ears don't really hurt anymore, but they still feel clogged.

    The nationals timeline is out. I have good rest between my events and a sleep in on Saturday. The only crunch is the back to back mixed medley relay and 50 fly. I will only have a few heats of rest. At least I already have a solid 50 fly time this year!

    Updated April 4th, 2015 at 05:15 PM by The Fortress

    Categories
    Swim Workouts
  15. Friday, April 3

    by , April 3rd, 2015 at 03:25 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Pitt

    Warm up:

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

    Main sets:

    6 x 50 burst + cruise @ 1:15

    5 rounds:
    50 fly w/fins @ 100 pace @ 1:00 (these felt like 75s)
    50 EZ @ 2:00

    150 EZ

    4 rounds:
    50 back or breast @ 100 pace @ 1:00
    50 EZ @ 2:00

    100 EZ

    10 x 50
    odds = 50 smooth free w/paddles @ 1:00
    evens = backstroke kick @ 1:15
    100 EZ

    2 x
    2 x 50 w/fins, UW SDK for 35 meters + 15 EZ @ 1:30
    1 x 50 EZ


    Total: 3150 m


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

    I wasn't really prepared for the pool to be set up long course meters. I had wanted to work on starts. Oh well. I didn't have a great night's sleep and felt tired in the water. And my back is still sore. I'm a veritable wreck!

    Colonies Zones is up to 452 entries. Right now, I only plan on 2 events per day (though I'm entered in 3 per day). I'd like to get some racing in without exhausting myself that close to nationals.
    Categories
    Swim Workouts
  16. Wednesday, April 1

    by , April 1st, 2015 at 03:52 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    4 x 25 shooters w/fins
    100 EZ

    Main sets:

    2 x
    4 x 25 fly w/fins @ 100 pace @ :5 rest
    1 x 100 EZ

    4 x
    4 x 25 fly w/fins @ 100 pace @ :30
    1 x 50 EZ

    150 EZ

    4 x (25 AFAP + 75 EZ) @ 3:00
    50 EZ

    2 x (50 AFAP 50 free w/fins + 150 EZ)
    -- 22 flat and 22 low (bad turns)
    -- I wanted to do more 50s, but I just hit a wall here

    10 x 25 SDK to 15m + cruise @ :30
    100 EZ

    Total: 3250

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

    This was my 7th workout in a row while muddling through the ear infection. I felt very beat toward the end. I am going to take tomorrow off and just stretch/do yoga. My ears do feel better. My back, however, feels worse after I tried to use a lacrosse massage ball on it. I think I just inflamed it more. It doesn't bother me when I'm swimming though.

    I have decided that I'm done with weights until nationals. I took four weeks off in 2013 before nationals, and it was my best meet ever. I haven't had a very good training season this year, so it's probably not comparable. But I still want to lay off now bc of my back.
    Categories
    Swim Workouts
  17. Tuesday, March 31

    by , March 31st, 2015 at 06:00 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:

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

    20 x 50
    odds = fly w/fins @ 100 pace @ 1:00
    -- holding 26s
    evens = EZ @ 1:30
    150 EZ

    10 x 25 flutter kick w/fins, hold best average @ 1:00
    -- 10-11s
    150 EZ

    6 x 25 w/chute & paddles @ 1:00
    50 EZ

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

    Total: 3250


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

    Feeling a little perkier today, and my back wasn't giving me fits in the pool, though it now feels very sore.

    Spent most of the day planning more of our summer vacation. We're starting in Copenhagen and then going to Norway, Iceland and Scotland and flying out of London (after a couple days and a couple shows). I'm tempted by a Game of Thrones tour in Akureyri Iceland! The trip will kill LCM nationals at Spire this year. But I don't really mind since I'm at the top of my age group and don't like long course much.

    Updated March 31st, 2015 at 10:52 PM by The Fortress

    Categories
    Swim Workouts
  18. Monday, March 30

    by , March 31st, 2015 at 10:42 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    straight arm dips, 75 x 3 x 25
    DB rows, 40 x 4 x 6
    rear delt flys, 75 x 4 x 8
    extreme angle squats on boxes, 35 x 3 x 8
    explosive leg extensions, 105 x 3 x 15
    face pulls, 70 x 3 x 25
    hib abdutors, 100 x 3 x 8
    kneeling ab crunches, 150 x 1 x 8
    good mornings, 90 x 2 x 5


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

    I had to cut my dryland routine a bit short. While doing the good mornings, I felt a painful twinge in my left lower back, which frightened me. I've never had any pain there before. I stretched for about 10 minutes then left. My dr prescribed a stronger antibiotic and prednisone for the ear infection. Hopefully, that will help. The prednisone might be good for the back as well. It didn't feel as bad this morning, though I think it might cause me to be done with drylands until after nationals. Maybe just some core work. I'm off the pool.
  19. Sun, March 29

    by , March 30th, 2015 at 11:25 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 chest press fly
    5 x 50 free w/paddles @ 1:00
    50 EZ

    Main Sets:

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

    10 x (25 AFAP w/fins + 75 EZ)
    -- 5 kick, 5 swim
    50 EZ

    5 x 50 free w/paddles
    50 EZ

    Total: 2950


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

    I felt like garbage yesterday, and it took a lot of mental will power to get through that fairly easy workout. And thanks to the Ft. Pitt bridge closure, it took me 90 minutes to drive home. I sleep 9+ hours last night and still feel poorly. At this point, I fear I may have to cancel Zones. I'm not going to swim sick again. I obviously had an ear infection at Albatross and it didn't go so well. And I'm not even sure my sinus infection is fully gone ... I'm feeling awfully discouraged.

    I'm getting to head to the gym today.
    Categories
    Swim Workouts
  20. Sat., March 28

    by , March 28th, 2015 at 06:00 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:

    650 various
    100 scull
    5 x 50 free w/paddles @ 1:00
    50 EZ

    Main sets:

    2 x 100 fly w/fins (:5 break @ 25s) + 100 EZ

    8 x 25 fly w/fins @ 100 pace @ :40
    100 EZ

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

    8 x 50 free w/paddles @ 1:00
    100 EZ

    Total: 2850


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

    I drove to Sewy and found the pool closed for a kids' event (not listed on the website). I had to wait 45 minutes, so I stretched/did yoga and sat in the hot tub for awhile. I was beat after yesterday's workout, and still felt tired today. I'm sick of feeling run down. Between the sinus infection and follow on ear infection, I've been out of sorts for 5+ weeks. If I don't get better soon, I won't be too jazzed up about racing ...
    Categories
    Swim Workouts
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