View RSS Feed

Swim Workouts

  1. 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. 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.
  7. 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
  8. 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
  9. 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
  10. 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.
  11. 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
  12. Thursday, May 28

    by , May 28th, 2015 at 10:00 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main sets:

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

    4 x VK, :15 fast (30 kicks) w/med ball + :45 EZ
    50 EZ

    4 x 25 backstroke, 1 arm in air holding med ball
    100 EZ

    3 rounds w/fins
    4 x 25 IM order @ :30*
    4 x 25 dolphin kick on back @ :30
    :30 rest
    1 x 50 fast kick @ 1:00
    1 x 50 EZ @ 1:30
    100 EZ at end of set

    * I didn't use paddles the first two rounds. But the finger was hurting after fly on the third round, so went back to paddles

    3 rounds:
    1 x 100 free w/paddles @ 200 pace @ 1:20
    2 x 25 fast flutter kick @ :30
    1 x 50 EZ @ 1:30
    100 EZ at end of set

    Total: 3300



    Heated Vinyasa Flow, 75 min

    Lil Fort was off on a cruise on the rivers with her spanish class. So I took the opportunity to go to yoga from 7:00-8:15 pm. The class wasn't too difficult, with a lot of "opening" moves. That was probably a good thing after the swim workout. Tomorrow, since there is no masters practice due to a swim meet, I may go to power yoga at 6 after swimming earlier in the day. I've been into yoga lately.
    Categories
    Swim Workouts , Yoga
  13. Wed., May 27

    by , May 27th, 2015 at 02:16 PM (The FAF AFAP Digest)
    Drylands:

    4 rounds:
    yoga ball wall squats, 15
    yoga ball plank pull ins, 10
    ball pass/iron monkey, 15
    planks, 1:00
    leg lifts 90/45/15, 5
    flutter kicks on bosu, 50
    captain's chair leg lifts, 15

    HS hi row, 100 x 3 x 12
    leg press, 150 x 3 x 12
    med ball slams, 2 x 10
    twisting med ball slams 2 x 10
    torso rotation machine, 90 x 1 x 12 each side; fast ones: 50 x 1 x 25 each side
    push press, 30 x 3 x 12
    kneeling ab crunch, 120 x 3 x 25


    Swim/SCM/Solo

    1600 meters EZ


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

    I drove to the Bridgeville LA Fitness today. It was worth the extra 5 minutes of driving -- much nicer than the closer one in Bethel Park. I even used the locker room. The pool is 25 meters, which is nice. But there is no pace clock. I just had an easy swim planned after drylands, but still I would have preferred a pace clock. Not surprisingly, my legs were pretty sore today from all the power yoga.
  14. Sat-Tues, May 23-26

    by , May 26th, 2015 at 09:23 PM (The FAF AFAP Digest)
    Saturday:

    Went to a 60 minute heated Vinyasa Flow class. Got there early and did some bikram poses while waiting. Did about 15 minutes of core work later.


    Sunday:

    Off, hanging out with my daughter. I did try to go to Lebo while she was sleeping one morning. But I left without my mirrored goggles, kick board or sunscreen. Fail.


    Monday:

    The pool was closed memorial day, naturally. So I went to a 90 minute power yoga holiday class. It was the only one offered that day and was pretty crowded. I always feel the heat more when that happens. This one was longer than usual and fairly tough.


    Tuesday Double:

    Swim/SCY/Solo @ Pitt

    Warm up:


    550 w/paddles
    100 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main Sets:

    3 x
    4 x 50 free w/paddles, descend 1-4 to about 100 pace @ 1:00
    1 x 50 EZ @ 1:30
    100 EZ @ end of set
    -- It is harder to descend to 100 pace rather than just popping one off and then going easy ...

    3 x
    4 x 50 kick w/fins, descend 1-4 to about 100 pace @ 1:00
    1 x 50 EZ @ 2:00
    150 EZ at end of set

    2x
    10 x 25 w/fins, 15 m UW @ :30
    1 x 50 EZ @ 1:00

    4 x
    1 x 100 back w/paddles @ 2:00
    1 x 50 kick @ 1:00
    50 EZ at end of set

    Total: 3950


    Power Yoga, 60 minutes

    I prefer the power yoga studio to the vinyasa flow studio, but this instructor really had the heat cranked up. After he turned the heat off at the beginning, I saw an hour later that it was still at 95. It felt more like a bikram class to me in terms of battling the heat. I finally called it a day at 60 minutes and skipped the last 15. I know that violates yoga etiquette, but I didn't care. I was near the back of the room anyway.



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


    My finger is still quite painful. Someone gave me a firm handshake at our Memorial Day Pitt practice and it was excruciating. No more handshakes for me. I still can't pull without paddles; but it's only been 10 days. I need to write a workout for myself with creative sets before I head to Pitt or I will end up boring myself to death. Today's double was actually pretty hard. I only had about 3 hours between the session. Today's yoga, besides the heat, was one of the harder classes I've been too. But I was rocking warrior 3! I plan on hitting the gym tomorrow.
    Categories
    Swim Workouts , Yoga
  15. Friday May 22

    by , May 22nd, 2015 at 04:29 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    400 w/paddles
    100 scull w/paddles
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    5 x (25 AFAP shooter + 75 EZ) @ 2:30
    100 EZ

    2 rounds:
    10 x 50 @ 1:00
    1-5 = stroke w/paddles @ 200 pace (R1 = back, R2 = breast)
    6-10 = kick w/fins & board (goal: stay under :30, went 28-29), R1 = dolphin kick, R2 = flutter kick
    150 EZ

    4 x 200 back kick w/fins, descend 1-4
    -- 2:25, 2:21, 2:17, 2:07
    150 EZ

    Total: 3600


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

    Wasn't to motivated today. But I guess it's not a bad thing for an anaerobic swimmer to get some aerobic work. This weekend, if I swim, I will probably just get in for adult swim at the Mt. Lebanon outdoor pool, which opens this weekend. Hope to go to yoga at some point too. Have a great weekend everyone!
    Categories
    Swim Workouts
  16. Wed, May 20

    by , May 20th, 2015 at 04:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    400 w/paddles
    100 scull w/paddles
    10 x 25 shooters w/fins @ :40
    100 EZ

    Main Sets:

    6 x 25 burst SDK + cruise
    100 EZ

    4 x 25 back kick @ 100 pace @ :40
    -- I started out too fast (16s) and was doing too many SDKs (12) to sustain this interval for 20 reps. So I did a 100 EZ and rebooted.

    20 x 25 back kick @ 100 pace @ :45
    -- mostly 17 flats, a few high 16s
    -- took 11 SDKs
    -- my finger started hurting from the streamlining, so I desisted after this set
    200 EZ

    4 rounds:
    1 x 100 strong kick @ 1:30
    3 x 50 w/paddles (2 rounds free, 2 founds back)

    100 EZ

    Total: 3100



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

    I think I need to beef up the taping and maybe tape three fingers next time for more stability. It began hurting in the middle of that 20 x 25 set, but I felt compelled to finish it. I'll probably hit the gym tomorrow, but this will obvi effect my upper body lifting. Gotta love freak accidents ...

    Teen Fort (who is now 20 and not a teen, and hence MUCH nicer) is very excited about her summer. She's doing her summer league coaching again, but will also coach Machine Aquatics (the USA club all three of the Forts swam on at some point).
    Categories
    Swim Workouts
  17. Tuesday, May 19

    by , May 19th, 2015 at 02:44 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ LA Fitness

    600 various w/paddles
    100 scull w/paddles

    4 round w/fins:
    1 x 200 kick @ :20 rest
    4 x 50 free w/paddles, descend 1-4 @ :20 rest
    1 x 50 EZ

    extra 50 EZ

    20 x 25 dolphin kick w/board @ 100 pace @ :20 rest
    -- had to cruise #13 with a cramp
    100 EZ

    20 x 25 backstroke kick @ 100 pace @ :20 rest
    -- only a couple SDKs bc it's so shallow
    100 EZ

    Total: 3750 x .944


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

    The dr said that I could swim if it did not hurt at all and the broken finger was taped up. Fail: it definitely hurt to pull even slowly. I could swim with the agility paddles without pain, though I suspect AFAP sprinting would hurt. But I can't use paddles all the time, or I'll blow off my shoulder. So it'll be a lot of kicking for me for the next month ... The pace clock was busted, so I had no idea how fast my kicks were on the USRPT type sets. Those are much easier when you have unlimited air.

    It's kind of a pain that it's my right hand, makes everything harder.

    Updated May 19th, 2015 at 03:04 PM by The Fortress

    Categories
    Swim Workouts
  18. Surprise! Friday May 15

    by , May 15th, 2015 at 03:59 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ LA Fitness

    Warm up:


    600 various
    100 scull
    5 x 50 free w/paddles @ :50
    50 EZ

    Main Sets:

    4 x 25 burst + cruise @ :45
    50 EZ

    14 x (25 AFAP + 75 EZ) @ 2:30
    -- 7 swim, 7 kick
    -- some with fins and some w/o
    50 EZ

    5 x
    1 x 50 smooth free or back w/paddles @ 1:00
    1 x 50 kick @ 100 pace
    50 EZ at end of 5 rounds

    Total: 3150 x .944


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

    I had a dr appt this am, so only had time to get to the 23.6 yard pool. I wasn't terribly motivated so decided to do some blasto 25s, which I hadn't done in awhile anyway.

    Now for the surprise. Pitt is re-opening on Monday! I can hardly believe it; we had all been gearing up for the worst. I haven't heard what the exact problem was, but it might be as innocuous as a water leak. That definitely makes me and all my masters swimmers happy.

    I am planning to lead drylands tonight for 30 minutes before practice, so will get some core work in. I plan to use Stewart's 90/45/15 leg lifts!
    Categories
    Swim Workouts
  19. May 12-14

    by , May 14th, 2015 at 02:45 PM (The FAF AFAP Digest)
    Tuesday:

    Did massive amounts of landscaping and gardening again.


    Wednesday: Drylands

    rehab ex
    core exercises, 15-20 min
    explosive leg extension, 105 x 3 x 15
    overhead tricep press + eccentric fall back, 60 x 3 x 12
    good mornings, 65 x 3 x 12
    deadlift, 65 x 3 x 8
    seated row, 80 x 3 x 8
    rear delt flys, 65 x 4 x 8
    calf raises, 75 x 3 x 8


    Thursday: Swim/SCY/Solo @ small Pitt pool

    Warmup:


    550 various
    100 scull
    10 x 25 shooters w/fins @ :40
    odds = right side
    evens = back
    100 EZ

    Main sets:

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

    3 rounds:
    4 x 25 stroke @ 100 pace @ :30 (fly, back, breast by rounds)
    4 x 50 free, descend @ 1:00
    1 x 50 fast flutter kick @ 1:00
    1 x 50 EZ @ 1:30

    150 EZ

    3 rounds w/fins:
    10 x 25 SDK to 15m + cruise @ :30
    1 x 50 EZ @ 1:00
    100 EZ at end

    8-10 x 25 no breath free @ :40
    100 EZ

    Total: 3700


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

    I tossed and turned all night last night. I woke up tired and with a very sore neck. I didn't have much energy in the pool. I did an aerobic set that I had assigned my team last night and then shifted to hypoxic work. I notice that, for me, underwater work is easier in a warm pool. I guess the cold water doesn't agree with my lungs. I can SDK on my side and on my back from the deep end. But belly SDKs don't work in there.

    The small pool at Pitt is pretty much like Sewy: rather ancient, 6 lanes, warm, 3 feet in the shallow end with an abrupt drop to deep at the 15 meter mark. The only advantage is that it does have digital clocks. The latest update on the competition pool is that the engineers are going to assess whether they can patch the ceiling or have to replace it. They brought in a lift to do that, but it didn't reach the center part of the ceiling. So they need to bring in a bigger lift onto the outside balcony, remove some windows to get inside and then build a ramp to the center ceiling. I think it's fairly inevitable that they will find other problems. I know the college coach is already looking for other pools. Good luck -- there aren't any in Pittsburgh. I'm fairly resigned to swimming in crappy pools all summer, given that I'll be gone for 2 1/2 weeks. Once school is out, the Mt. Lebanon long course pool (very shallow) is open for adult swim from 11-12. So I will probably try to go there and sometimes to North Park, though North Park is about a 40 minute drive. I don't see anything on the Mt. Lebanon site that indicates whether the new high school public is open to the public this summer .... I will call. It still pains me that the public has extremely limited access to the pool that they paid for via taxes ...
  20. Monday, May 11

    by , May 11th, 2015 at 04:54 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ LA Fitness

    Warm up:


    600 various
    100 scull
    5 x 50 fee w/paddles @ :50
    50 EZ

    Main sets:

    20 x 50 w/fins @ :50 done as:
    25 fly @ 100 pace + 25 EZ
    50 EZ

    10 x 100 flutter kick w/fins @ 1:30
    -- goal to be 1:05 or under
    -- went 1:00-1:02, second 5 were faster than first 5
    150 EZ

    8 x 25 w/chute & paddles
    100 EZ

    Total: 3500 x .944 (3304)


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

    With Pitt closed for repairs, I just went to LA Fitness. No official word on how long it will be closed. I heard via hearsay that it might be 2 weeks. It is really difficult to coach with 25-30 people in 3 lanes ... and my slowest swimmers do not have very good lane etiquette. (I was so ticked off at a repeat offender last week that I almost kicked him out of the pool!) I wish the outdoor pools were open now ... it's certainly hot enough.
    Categories
    Swim Workouts
Page 1 of 65 123451151 ... LastLast