View RSS Feed

The FAF AFAP Digest

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

  1. Vandalized, Sat. Nov. 30

    by , November 30th, 2013 at 04:44 PM (The FAF AFAP Digest)
    Had a rotten day yesterday. I went to coach a masters practice Friday am between 9:30-11:00. When I came back out, my car had been vandalized, brick thrown through window, other damage and my backpack stolen. Neither my purse or wallet was in the car; no idea why someone would vandalize a car in broad daylight for just a backpack. And I was parked right behind the pool, not in one of the really creepy city neighborhoods. Unfortunately, I'm out over $1000. In my backpack was: a spare Speedo LZR Elite tech suit (from my last meet), Tom Ford sunglasses, a new pair of Speedo LZR Elite goggles worth $75 that USMS had given me to product test, new arena cobra racing goggles, 3-4 pairs of speedo speed sockets, caps including my Aqua V racing cap, nose clips, my new fins and $100+ of toiletries. Probably several thousand dollars of damage to the car. Really really sucky. At least my training suit and shammy towel were on the drying rack at home. I guess I'm going to have to pay for parking from here on out, which will really add up on a daily basis ... Jerks!!!

    As a result of that fiasco, I didn't get to swim yesterday and had taken Thanksgiving off. I made it to Sewickley today. I had a single pair of goggles at home. Kind of a desultory swim. I was still grumpy and there was a huge kids party taking up most of the pool.

    Swim/SCY/Solo:

    Warm up:

    600 various
    4 x 50 scull
    4 x 50 caterpillar fly drill
    4 x 25 shooter + 25 EZ
    50 EZ

    Main Sets:

    8 x 25 burst + cruise
    100 EZ

    3 x (50 @ 100 pace + 100 EZ)

    3 x (25 AFAP + 75 EZ)

    4 x 50 DPS free
    100 EZ

    Total: 2600


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

    I'm signed up for the Sewickley Y meet tomorrow. I'm not really in the mood for racing. But I'll go to the meet just to get in the water since Pitt is still closed. I will probably scratch the 50 fly unless I can get into an earlier heat. I'm in lane 1 with three ladders sticking out in an all male final heat.

    Updated November 30th, 2013 at 05:10 PM by The Fortress

    Categories
    Swim Workouts
  2. Wed., Nov. 27

    by , November 27th, 2013 at 09:18 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @Sewickley

    600 various
    4 x 50 scull w/agility paddles
    4 x 50 caterpillar fly drill
    4 x 50 chest press fly drill
    6 x 25 breast drills
    7 x 25 shooter + 25 EZ
    50 EZ
    4 x 25 no breathe free
    10 EZ

    Total: 2150


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

    Just did an easy recovery workout today and plan to take tomorrow off. Happy Thanksgiving everyone!
    Categories
    Swim Workouts
  3. Tuesday, Nov. 26

    by , November 26th, 2013 at 04:39 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull
    5 x 50 fly drills
    50 EZ
    4 x
    4 x 25, 20 Y UW shooter w/fins @ :30 + 50 EZ kick @ 1:00
    100 EZ

    Main sets:

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

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

    3 x (25 AFAP kick + 25 EZ) kick @ 1:15
    100 EZ

    4 x 12.5 SDK off the blocks w/chute, cruise back
    50 EZ

    4 x 25 w/chute
    100 EZ

    Total: 3600


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

    I had planned a recovery workout today. But I had Fort Son with me (dropped him at the gym) and he wanted a longer workout. So I decided to try a third day with some speed in a row. I've been doing lots of broken 75s and 100s, so decided just do do some blast 25s with mega rest. I was pleasantly surprised with the time -- I even saw a glimpse of 9s on all my 25 frees. Unfortunately, Pitt is closed for rec swim Wed-Sun. Masters still have practice on Wed night and Friday am, but no open hours. I'm hoping the Sewickley Y is only closed on Thursday.
    Categories
    Swim Workouts
  4. Monday, Nov. 25

    by , November 25th, 2013 at 03:44 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    4 x 50 caterpillar fly drill
    3 x
    4 x 25 @ :30, UW 20 Y + 50 EZ @ 1:15
    100 EZ

    Main sets

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

    4 x 50 free, descend to 100 pace @1:00
    100 EZ

    3 x
    4 x 25 fly w/fins (11s) @ :35 + 100 EZ

    2 x (10 x 25 over kick free w/zoomers) + 100 EZ

    10 x 25, AFAP dolphin kick to 15 m + cruise @ :30
    100 EZ

    6 x 25 w/chute
    100 EZ

    Total: 3950


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

    That workout felt harder than it should have My body still feels like it needs a recovery week. I can't tell if I'm just getting old or if it's something else. Looking back at my flog, I seem to be doing more yardage than I was last spring and fewer pure recovery workouts. My GTD goal was 350 and I'm at 339 even though I was only swimming 3x a week through the summer. It also looks like I was resting more for meets, and of course there are no meets in Pittsburgh I need more meets! I want to swim a SCY meet besides Zones. I guess I'll have to travel for one
    Categories
    Swim Workouts
  5. Sunday, Nov. 24

    by , November 24th, 2013 at 07:43 PM (The FAF AFAP Digest)
    Swim @ Sewickley with Jim & Bill

    900 various
    4 x 100 smooth free @ 1:45
    4 x 100 descend by 25s @ 1:45, did flutter kick with fins & board
    100 EZ
    5 x (50 @ 1:00 + 25 AFAP @ 1:00)
    125 EZ
    5 x 50, 15 m AFAP @ 1:00
    50 EZ
    5 x 50, 25 @ 100 pace + 25 EZ @ 1:00
    75
    4 x 100, add :5 to each 100 as break, keep 100s at same time or less @ 2:00
    50 EX
    few backstroke starts -- going to swing arms sideways at Sewickley meet so I won't go too deep

    Total: 3600


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

    Felt pretty dreadful today after two days out of the water and weights. Hamstrings are sore. I wanted to swim yesterday, but Sewickley and Pitt were both closed. One more week until taper starts. It can't come soon enough!
    Categories
    Swim Workouts
  6. Friday, Nov. 22

    by , November 22nd, 2013 at 04:00 PM (The FAF AFAP Digest)
    Spent about 90 minutes in the exercise room doing the following:

    single leg deadlift w/10 lb DBs, 15
    power wheel roll outs, 3 x 25
    power wheel pike ups, 2 x 10
    kettleball swings, 3 x 10
    hammers w/10 Lb DBs, 3 x 20
    long arm crunches, 3 x 50
    overhead lunges w/ 10 lb DBs, 3 x 15
    hip lifts, 3 x 25
    Rc ex
    scap ex
    stretching & foam rolling, trying to hammer the piriforumis muscles

    Off to coach and to enjoy a social with my team!
  7. Thursday, Nov. 21

    by , November 21st, 2013 at 05:28 PM (The FAF AFAP Digest)
    Wednesday:

    Got a deep tissue massage. I mentioned that my left hip had been bothering me for almost a month. I thought it might be hip bursitis. Nope, he says it's the piriformis muscle. This is a glute muscle located at the top of the hip joint. It is important for lower body movement bc it stabilizes the hip joint and is usually a runner's issue. I am guessing all my dolphin kicking is the culprit. (Good to know I'm kicking from the hip though!) I alternated ice and heat last night and will keep doing that. I probably also need to be stretching the hams and glutes. I just haven't been making time for that.


    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull w/agility paddles
    4 x 50 DPS free @ :50
    3 x (4 x 25, UW 20y @ :30 + 25 EZ @ :30)
    75 EZ

    Main sets:

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

    2 x (AFAP 50 frees w/fins, break :10 @ 25 + 150 EZ)
    -- 20s, say a glimpse of a 9 on one 25

    5 x through:
    3 x 25 AFAP @ :30 + 75 EZ
    -- did 3 IM and 2 kick
    100 EZ

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

    2 x (25 AFAP + 25 EZ @ 1:30)
    -- started getting calf cramps, so desisted
    100 EZ

    Total: 3450


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

    The large pool at Pitt is closed for the next three days for a college invitational meet. I guess I'll be swimming at a Sewickley. Can't wait -- Fort Son is home from college on Monday!
    Categories
    Swim Workouts
  8. Tuesday, Nov. 9

    by , November 19th, 2013 at 03:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    3 x 50 scull
    6 x 50 fly drills
    50 EZ
    4 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    8 x 25 burst + cruise @ 1:00
    -- 4 fast hands, 4 SDK
    100 EZ

    8 x 30 SDK from the blocks, cruise back
    -- worked on 100 pace SDKs, gliding a bit after the dive
    100 EZ

    6 x 25 fly w/fins @ :35
    -- wanted to do 10, Rushall style, but wasn't happening
    100 EZ

    5 x
    4 x 25 @ :30 + 50 EZ @ 2:00
    1st 3 25s = UW 15 m
    4th 25 = 100 pace

    100 EZ

    4 x w/fins
    1 x 25 @ 100 pace
    :15 rest
    1 x 25 shooter
    1 x 50 EZ @ 2:00
    -- this was a Tall Pall set he recently posted. not easy

    100 EZ

    Total: 3500



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

    Laid off the AFAP work today, trying to give my body a little break, and focused on 100 pace with some breath control. I have a massage tomorrow, so hopefully my body will be ready to go on Thursday with about 10+ more hard training days to go before I taper for NE Champs. I'm going to do the same taper I did before Indy last year, which was shorter than usual because I knocked lifting off early. Despite almost no lifting for months, my upper body seems just as stacked and tank-like as usual.

    I've been having fin issues lately. I've used Water Gear fins for years. But when finally ripped and I tried to replace them, my new ones didn't fit. One size is too big and the next size down seems too tight. I've been using the tight ones and wondering if maybe that was contributing to some cramping. I ordered a pair of Sprint long blade fins and they look just perfect. Going to try them out tomorrow.

    Interesting article of passive vs active rest for sprinting: http://www.ncbi.nlm.nih.gov/pubmed/15778899. Though who goes 60% during active recovery? Not me.
    Categories
    Swim Workouts
  9. Monday, Nov. 18

    by , November 18th, 2013 at 02:38 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    600 various
    100 scull
    100 evil kick
    5 x (25 shooter + 25 feet first scull w/fins)
    50 EZ
    6 x 50 fly drills
    6 x 50 DPS free @ 1:00
    50 EZ
    2 rounds of:
    20 x 25 w/fins @ :30, all 25s done 15 m UW
    odds = free
    evens = back kick
    100 EZ between rounds

    Total: 2950


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

    Just did a recovery workout today. I'm really sore from training and the meet. Looking at my flog, I've done 3 weeks of hard training, so my body probably thinks it's time for a recovery week. But I hate to take one now bc I'll start tapering for NE Champs in two weeks. I may just work on short speed tomorrow.

    I checked the results of the meet. They had my 25 back listed at 12.94, which is what I thought I saw on the electronic timing, rather than 12.38. It's still a PR though and very good for a so-so pool and no rest. Looking ahead to the Sewickley meet on Dec. 1, I'll probably swim 50 fly, 50 back, 25 free and 25 breast, though it might behoove me to swim the 100 IM.

    I met John Kuzmkowski at the Y meet. He's swum 2000+ miles already this year and is aiming to break the record.
    Categories
    Swim Workouts
  10. Inaugural Mudhole Y Meet, Nov. 17

    by , November 17th, 2013 at 05:12 PM (The FAF AFAP Digest)
    I ventured out to the Greensburg Y in Greensburg PA for my first ever Y league meet. Four of my Sewickley teammates were there (see below) and I met lots of other Y meet swimmers. Great fun had by all. And what a food and drink spread! Here's how it went:

    25 back, 12.38

    I was lucky I got to swim this event. My entry went missing. I was scheduled to swim in heat 7 (the slowest heat) with a NT. But I was in heat 1 of the very next event. My teammate Ben Mayhew graciously switched spots with me so that I could swim in heat 1 (they swim fastest to slowest here), which is where I had seeded myself anyway. I had a little gridge going with Coach Bill. (Jim video'd) But I handily beat all the boys in this race! I went a 13.0 in the Sprint Classic, so this time was really flying. I had to triple check to make sure it was correct. Perfect breakout and perfect finish (see photo below). I thought I might be past the 15, but I took the same number of strokes as usual. 5+ minutes rest until ...

    100 breast #1, slip & fall; 100 breast #2, 1:15.2

    I knew the plastic blocks were slippery from warm up, but I took a really ignoble spill here. I pushed off, slipped and landed sideways curled up in the water. That has never happened to me before! So I will now be forever wary of plastic blocks. I decided to put my shammy towel on the blocks for the rest of my races. I had been in heat 1, but they slipped me into heat 4 -- a benefit of Y meets that probably wouldn't happen at a USMS meet. Had to swim by myself though. I was still discombobulated from the spill (hip hurt) and can't say I gave it 100%. But given that I did not rest at all for this meet, this is a very solid time for me. I went a 1:15.0 on a few days rest last year. Even though I wasn't really pushing it, my legs were hurting the last length. Pic below shows my head needs to be further down. I wish this time counted for USMS, but c'est la vie.

    50 breast, 34.0

    Didn't have much rest after the 100 breast, but gave it a go. I was doing fine, but then really tightened up the last 10 yards and had a major glide into the finish. As a non-breaststroker, I never really know when to glide vs. short stroke. This is much slower than I went at the Sprint Classic (33.1) , but that's how it goes. Technical errors and the pool was obviously much worse too. Few heats of rest and then ...

    25 fly, 12.3

    This was decent, though .3 slower than the Sprint Classic (where I had a perfect race). Had a bad breakout again -- too deep and it was slow. Wish I could fix this. Finished second. But prevailed in my gridge race against my other teammate John (who is really a 200 flyer).


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

    All in all a fun experience and what sprinter couldn't help but be psyched by the 25s! I wish there had been a place to warm down; hit the showers instead. I did set 4 Y records. I may swim in the Y meet at the Sewickley Y on Dec. 1. Tuckered out now! I need to conjure up some ideas for the HIT forum.

    Updated November 17th, 2013 at 06:10 PM by The Fortress

    Categories
    Uncategorized
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

Name:	1471769_763685306982117_1920878894_n.jpg 
Views:	102 
Size:	13.7 KB 
ID:	8107   Click image for larger version. 

Name:	1426278_763686096982038_2079636132_n.jpg 
Views:	101 
Size:	94.8 KB 
ID:	8108   Click image for larger version. 

Name:	1234943_763683163648998_2124709079_n.jpg 
Views:	109 
Size:	76.2 KB 
ID:	8106   Click image for larger version. 

Name:	1466253_763684620315519_272369562_n.jpg 
Views:	98 
Size:	66.4 KB 
ID:	8109  
  11. Thursday, Nov. 14

    by , November 14th, 2013 at 05:23 PM (The FAF AFAP Digest)
    Swim w/Jimby @ Sewickley Y

    Warm up:

    600 various
    5 x 50 scull drill

    Main Sets:

    Jimby did 6 x 150 @ 2:15
    I did 6 x 100, done as 75 smooth + :10 rest + 25 @ 100 pace (free, breast and kick 2x)
    100 EZ

    5 x
    100 free build to fast @ 1:45
    1 x 50, 20 Y AFAP kick + cruise 2 1:00
    1 x 50 EZ @ 1:15

    100 EZ

    8 x 25 @ :40
    odds = burst or 100 pace (free or SDK)
    evens = EZ
    100 EZ

    6 x 25 w/chute @ 1:00

    8 x 50 free @ 1:00
    -- breath control
    -- Jim is better than me!
    50 EZ

    Total: 3550

    25-30 min foam rolling + RC/scap ex


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

    Whew, kinda tired after that. Probably still tired from yesterday, which was a much harder workout. Will just cruise tomorrow. Then I have my mudhole meet this weekend. Naturally, and to my great delight, I am in the last heat of an almost all male heat in an outside lane. I don't see my 25 back on the psych sheets. I hope that can be fixed. I can't miss a chance to swim a 25!!!

    I entered NE SCM Champs. I'll make a decision about 100 back or 50 breast on Sat and 100 fly or 50 back on Sun closer to the meet. But I'm leaning toward 50 breast and 100 fly. I do have a 50 back time already, and having 50 back as the very last event of a meet sucks bc it's such a leg intensive event for me.

    Swim Meet Events

    Event
    Number
    Gender Distance Stroke Time Date
    9 Female 50 SCM Fly 0:29.50 12/14/2013
    11 Female 100 SCM Back 1:12.00 12/14/2013
    17 Female 50 SCM Breast 0:37.40 12/14/2013
    21 Female 100 SCM Free 1:05.50 12/14/2013
    35 Female 100 SCM IM 1:12.50 12/15/2013
    39 Female 50 SCM Free 0:27.91 12/15/2013
    45 Female 100 SCM Fly 1:11.00 12/15/2013
    47 Female 50 SCM Back 0:30.65 12/15/2013

    Updated November 15th, 2013 at 09:41 AM by The Fortress

    Categories
    Swim Workouts
  12. Wed., Nov. 13

    by , November 13th, 2013 at 09:00 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up/Transition

    600 various
    5 x 50 scull drill
    4 x 25 no breath free @:35
    50 EZ
    4 x 25 shooters w/fins @ :40
    100 EZ
    4 x 30 burst SDK + cruise back from the blocks
    50 EZ
    4 x 25 burst right side SDK from a push + cruise
    100 EZ

    Main Sets:

    1 x 25 AFAP fly from the blocks (11)
    75 EZ
    2 x 25 AFAP fly w/fins @ :40 (10s)
    100 EZ
    1 x 50 fly/back @ 100 pace
    100 EZ

    1 x 25 AFAP back from the blocks (13)
    75 EZ
    3 x 25 AFAP back w/fins @ :45 (11s)
    125 EZ
    1 x 75 fly/back/breast @ 100 pace
    175 EZ

    1 x 25 AFAP breast from the blocks (14 high-15)
    75 EZ
    4 x 25 AFAP breast w/fins & paddles @ :50 (12 highs)
    150 EZ
    1 x 100 AFAP IM w/fins, 4 x 25 @ :30 (45)
    200 EZ

    1 x 25 AFAP free from the blocks (11)
    75 EZ
    3 x 25 AFAP free w/fins & paddles (10s) @ 1:00
    -- I had intended to do more, but I was done
    175 EZ

    Total: 3375


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

    I liked this workout. With the bursts, it was almost 725 yards of race pace work. I gave my team a highly modified version of the main sets (no real sprinters on my team). I also discovered a TT backstroker on my team. I knew she was good, but she threw down a 31 in an AFAP 50 back starting from the gutter. She hadn't even thought to check the event rankings! I am hoping I can cajole her and some others on the team to go to Colonies Zones in early April. I suspect that will be my SCY taper meet because I'm not jazzed about Santa Clara (for obvious reasons!). But I need another meet besides that to get some more times.
    Categories
    Swim Workouts
  13. Tuesday, Nov. 12

    by , November 12th, 2013 at 04:01 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    600 various
    4 x 50 scull w/agility paddles
    9 x 50 various fly drills
    50 EZ
    6 x 25 shooters @ :40
    50 EZ

    20 x 25 free w/zoomers, 1 breath @ :30-35
    100 EZ
    3 x (4 x 25, UW 20 y, @:30 + 50 EZ)
    100 EZ
    5 x 50 DPS free
    50 EZ

    Total: 2950


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

    Just did a recovery workout. Tried to work on breath control. Mine stinks right now. I think allergies are interfering. I love our new puppy, but I am definitely allergic to her.

    After I hopped out, one of the lifeguards (a varsity diver) said I do "the most intense workouts she's seen." I chuckled over that because there are always 3-4 college swimmers in at the same time I am. But they aren't doing HIT; their workouts are always 7,000+.
    Categories
    Swim Workouts
  14. Monday, Nov. 11

    by , November 12th, 2013 at 11:23 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up/transition:

    600 various
    5 x 50 scull/drill
    8 x 25 power kick @ :45
    8 x 25 over kick free @ :45
    100 EZ
    4 x 25 burst ADK + cruise @ 1:00
    50 EZ

    Main Sets:

    Pyramid 50 frees
    9 x 50 @ 2:00 -- 6/7/8/9/20/9/8/7/6 fast stroke, then cruise
    200 EZ
    4 x 50 breast @ 2:00 -- 3/4/5/6 fast stroke
    -- I wanted to do 9 of these, but my calves were constantly cramping
    100 RZ

    6 x (25 AFAP kick + 25 EZ)
    -- 3 fins, 3 no fins
    100 EZ

    6 x 25 w/chute, fins & paddles
    -- sprint 12.5, EZ 12.5
    100 EZ

    Total: 3100


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

    I read with interest in Water Rat's blog that David Marsh's sprinters often do 3200 in 3 hours. Shows the importance of rest to maintain and work on top end speed! Just a recovery workout for me later today.
    Categories
    Swim Workouts
  15. Sunday, Nov. 10

    by , November 10th, 2013 at 03:43 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewickley Y

    Warm up:

    600 various
    100 scull
    4 x 50 fly drills

    Main sets:

    Jim and John were doing steady state 1 x 400, 2 x 200, 4 x 100, 8 x 50, 16 x 25, mostly on a 1:30 base. I followed along but modified as follows:

    6 x (25 shooter + 25 EZ) @ 1:05
    2 x 200 flutter kick w/board & fins, alternating 25 up tempo + 25 EZ @ 3:00
    4 x 100 DPS free @ 1:30
    6 x 50 flutter kick w/board & fins @ 200 pace
    50 EZ
    16 x 25 @ :40
    odds = fast fly w/fins
    evens = EZ
    100 EZ

    8 x 75, done as 50 EZ @ 1:15 (John and Jim did 75s) + 25 fast @ :45
    100 EZ

    Total: 3550

    Hottub & steam room -- best feature of the Sewickley Y!


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

    I did enter my first mud hole Y circuit meet next Sunday afternoon. I wasn't wild about the schedule for that day, so just entered 25 back, 100 breast and 25 fly. Hopefully, I won't crash on my backstroke start.
    Categories
    Swim Workouts
  16. Friday, Nov. 8

    by , November 9th, 2013 at 12:04 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewickley Masters

    Warm up:

    500 various
    100 scull
    4 x 50 fly drills
    6 x (25 shooter + 25 EZ)

    Main sets:

    5 x 50 kick (instead of 300 straight)
    4 x 50, power kick by 25s @ 1:15
    50 EZ
    4 x (4 x 25), sprint first 15 m @ :30
    odds = stroke
    evens = SDK
    2:00 rest between rounds
    50 EZ
    2 x (4 x 50 @ :50 @ 100 pace)
    -- no! I can't even remotely do 100 pace on this interval
    -- I did odds = fast, evens = EZ
    -- did fly and kick on the fast ones
    -- did 50 EZ between rounds
    50 EZ
    1 x 50 AFAP + 50 EZ
    -- cramped on the 50
    2 x (25 AFAP + 25 EZ)
    100 EZ

    Total: 2850


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

    The water was pretty chilly. It said the temp was 76, but it felt more like 78-79. I had quite a few calf cramps. I wonder if this is due to the cold water? In VA, I was used to water that was 83-84. Pitt is at 79 as well.

    Taking today off as we have family in town. Swimming with Jimby tomorrow.
    Categories
    Swim Workouts
  17. Thursday, Nov. 7

    by , November 7th, 2013 at 04:04 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    4 x 50 fly drills

    Main Sets:

    Dolphin kick work:
    8 x 25 DPK shooter w/fins @ :40-:45
    50 EZ
    10 x 25 power kick (SDK to 15 m) (4 belly, 4 back, 2 right side), no fins @ :45
    50 EZ
    4 x 30 AFAP to 15 m off the blocks
    50 EZ
    4 x 25 burst SDK + cruise @ :20
    -- I had though about turning this into a Rushall set, but just can't do more than 4 with a 1:1 work to rest ratio. Too much oxygen deprivation staying UW 12.5
    100 EZ

    4 x fast broken 100s w/fins done as 4 x 25 @ :30
    fly (11s) + 100 EZ
    back (11-12s) + 200 EZ
    breast (13-14s) + 200 EZ
    free (10-11s) + 200 EZ

    pause for some drill work
    4 x 25 breaststroke kick on back
    4 x 25 breast, 1 regular stroke + 1 stroke UW
    4 x 25 breast dolphin
    100 EZ

    5 x (25 AFAP + 75 EZ) @ 3:00
    -- 2 free, 3 kick
    100 EZ

    Total: 3950


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

    I ended up taking two days in a row off. I was still pretty dead after just one day off. I think I need to do more recovery workouts. Before the 2 day break, I had done speed/weights/speed/speed/speed. That seems to set me up for exhaustion. Part of the problem is that it would be great to just hop into a nearby pool for a recovery workout, but there aren't any really. I dropped in at the Upper St. Claire Rec Center awhile ago and there was a $15 drop in fee, which is really steep. Part of is probably poor scheduling on my part. I'm still getting used to life in Pittsburgh -- the land of not one single decent indoor pool open to the public. I did get in 45 minutes of stretching & RC/scap work yesterday. Having not stretched at all in months, I had lost some flexibility. Boo.

    On a happier note, I booked my hotel and flight for NE SCM Champs. Not so sure about my 50 free focus. My left shoulder is better, but still tender, and too much straight arm freestyle is contra-indicated. Here is the order of events: https://www.clubassistant.com/club/m...1997&smid=4983. I am completely baffled as to what to enter as is somewhat typical.

    Sat: 50 fly, 100 back, 50 breast and 100 free.
    -- The first three events are back to back with only a relay before the 50 breast, so 100 back may get cut. I wish I hadn't gotten DQ'd in the 50 evil at the Albatross meet (1 hand touch on turn) or I'd do the 100 back for sure. I could also skip the 50 fly since I already have a good time and start with 100 back but my fly feels really good right now. And I guess if I really wanted to swim 50 free when most rested, I'd enter the 200 free, which is the first non-distance event of the day but that sounds unappealing.

    Sun: 200 back, 100 IM, 50 free, 100 fly, 50 back.
    -- I might do a 50 split request in the 200 back rather than leaving it to the last event of the meet. On the other hand, that would make 50 free the 3rd event, which is not desirable. And I do already have a good time in the 50 back from March (30.6), so could also just stand on that time. (I certainly wouldn't bother with the 50 back if I did swim the 100 fly). Alternatively, I could do a split request for the 100 back and forget the 100 IM. Decisions, decisions ...

    Good article on what methods improve recovery time: http://www.strengthandconditioningre...overy-methods/. If only we all had access to cryogenic or hyperbaric oxygen chambers ...

    This is odd. Why does the USMS event rankings for SCY not recognize that we are in the 2013-14 season?

    Updated November 7th, 2013 at 04:41 PM by The Fortress

    Categories
    Swim Workouts
  18. Monday, Nov. 4

    by , November 4th, 2013 at 03:56 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    6 x 50 scull & drills w/agility paddles
    5 x 50 breast w/MF @ 1:10
    8 x 25 shooter w/MF @ :40
    50 EZ

    Main Sets:

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

    3 x (25 AFAP from blocks + 25 EZ)
    -- rolling on 59
    -- fly (12), back (13), breast (15)
    100 EZ

    Did a couple sets from the HIT forum:

    4 x through, 1 of each stroke w/fins
    75 @ 200 pace @ 1:10/1:15/1:20
    25 fast @ 100 pace @ :30
    25 AFAP @ :30
    75 EZ

    50 EZ

    5 x 50 dolphin kick w/fins & board:
    1 = burst + cruise @ 1:00
    2 = 25 fast + 25 EZ @ 1:30
    3 = 35 fast + 15 EZ @ 1:30
    4 = EZ @ 1:00
    5 = AFAP (25 high)
    200 EZ

    8 x 25 w/chute & paddles @ 1:00
    -- 4 breast pull, 2 free, 2 torque drill
    200 EZ

    Total: 3650


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

    Got in a solid speed workout. Didn't feel too bad given that it was 8 days in row of working out with 7 swims, but feel sore now. Taking tomorrow off with Lil Fort, who has election day off.

    Reasons to keep a swim blog: http://swimswam.com/8-reasons-keep-swim-log/

    Interview on stretching: http://www.swimmingscience.net/2013/...ntent=FaceBook
    Categories
    Swim Workouts
  19. Sunday, Nov. 3

    by , November 3rd, 2013 at 03:42 PM (The FAF AFAP Digest)
    Swim @ Sewickley Y

    Swam with Jim and John, another Sewickley master.

    Warm up:

    600 various
    100 scull

    Main sets:

    Jim and John did 10 x 100 free @ :140
    I did 10 x 75, done as 25 fast + 50 EZ @ 1:40
    100 EZ

    4 x 100, I did flutter kick with fins & board
    1 = cruise
    2 = break :5 @ 50, hold same time (I went too fast on this one)
    3 = break :5 @ 50 & 75, hold same time
    4 = break :5 @ each 25 (quads burning)
    100 EZ

    8 x 50 build down @ 1:00
    -- I did them burst + cruise
    100 EZ

    Jim & John did 8 x 50 build @ 1:00, concluding it was harder to build speed than maintain speed
    I did 5 x (3 x 50) w/fins @ 1:00
    1 = 100 pace
    2-3 = EZ
    -- 2 fly (24 high-25), 1 breast (29), 2 free (24 high-25)
    100 EZ

    Total: 3600


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

    I felt a lot better today than yesterday, thankfully. I could have used some more warm up, but got in some quality work. And it was nice to have some company for a workout.
    Categories
    Swim Workouts
  20. Saturday, Nov. 2

    by , November 2nd, 2013 at 05:56 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    6 x 50 scull & drills
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    8 x 25 burst SDK + cruise
    -- 4 from push, 4 from blocks
    100 EZ

    4 x through, 1 each stroke
    1 x 50 @ 100 pace @ 1:00
    2 x 25 fast kick @ :30
    1 x 100 EZ @ 3:00

    200 EZ

    Total: 2450


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


    I was dead after just one of the fast 50s @ 100 pace and knew a real workout wasn't happening today. I slogged through the set and decided to get out and try tomorrow. I think I was just weary from yesterday's drylands (the first real session in many months) and allergies. I will try again tomorrow. Hoping to meet up with Jim and Mark at the Sewickley Y.
    Categories
    Swim Workouts
Page 1 of 2 12 LastLast