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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. Wed., Feb. 27

    by , February 27th, 2013 at 05:39 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600
    10 x 25 DPK shooters w/fins @ :40
    50 EZ
    5 x 50 various drills @ :15 RI
    50 EZ

    Main Sets:

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

    6 x (25 AFAP + 75 EZ) @ 3:00
    odds = free
    evens = kick
    100 EZ

    10 x 25
    odds = up tempo free @ :30
    evens = EZ @ :45
    50 EZ

    8 x 25 w/parachute & snorkle @ 1:00
    odds = front scull
    evens = torque drill
    100 EZ

    Total: 2800


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

    Same old, same old. Still tired, hacking and elevated heart rate from minimal exertion. Had nothing today after 4 days of trying to get in workouts. I haven't helped myself by getting to bed at 3:00 am the last couple nights (insomnia). My blog has been so whiney lately ... And if you ask me if I'd like some cheese with that whine, I'd say yes!

    Can it please be spring already?
    Categories
    Swim Workouts
  2. Tuesday, Feb. 26

    by , February 26th, 2013 at 07:18 PM (The FAF AFAP Digest)
    Drylands:

    RC/scapular exercises, 20 min
    explosive leg press, 190 x 3 x 15
    low row negatives, 90 x 3 x 8
    med ball slams 2 x 10
    resisted track start jumps, 10
    explosive glute isolator machine, 40 x 1 x 8 -- got a quad cramp and stopped
    power wheel roll outs, 2 x 15
    leg abductor, 130 x 1 x 6 (forgot other sets, machine was popular today)
    back extensions w/25 lb plate, 2 x 15
    flutter kicks on bosu, 10
    knee tuck jumps, 10

    Swim/SCY/Solo:

    600 various
    5 x 50 front scull @ :15 RI
    5 x 50 caterpillar fly drill @ :15 RI
    50 EZ kick
    10 x 50 w/agility paddles @ 1:00
    odds = smooth free
    evens = smooth back
    50 EZ
    8 x 25 shooters w/fins @ :45
    100 EZ

    Total: 2000

    Stretching/Foam rolling, 30 min


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

    Energy is slowly coming back, though I'm still hacking and congested. Just did a recovery swim today after two attempted harder efforts. I'm at 2.5 weeks with no killer HIT workout. February is kind of a disaster. Good thing I am not worried about the FLOG.

    Had to take Lil Fort to the gym to run on the treadmill, so got in some much needed stretching and foam rolling.

    OakMarr is now closed indefinitely. They can't locate the leak. This development basically eliminates lap swimming at night at SpringHill as the USS teams move there.

    Livestrong and the possible negative effects of energy drinks:
    http://www.livestrong.com/energy-drinks/
  3. Second Attempt, Monday, Feb. 25

    by , February 25th, 2013 at 11:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    550 various
    5 x 50 caterpillar fly drills
    50 EZ

    Main Sets:

    3 x through:
    6 x 25 burst + cruise @ 1:00 + 50 EZ

    100 EZ

    4 x through:
    75 free w/agility paddles @ 200 pace @ 1:30
    75 free w/agility paddles @ 100 pace, broken for :10 @ each 25, @ 1:30
    75 EZ kick with board @ 1:30

    100 EZ

    3 x (50 AFAP w/fins + 150 EZ)
    fly (23 mid), breast (28), free (23 flat)
    100 EZ

    8 x 25 back shooters w/fins @ :45
    100 EZ

    Total: 3400 + 750 from the earlier aborted effort


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

    It was a mosh pit, as I expected at night. But I had my own lane for the blasto 50s, so that was good. Still coughing and tired. I feel like my heart rate goes up really easily. Back to the couch.
    Categories
    Swim Workouts
  4. Code Brown, Monday, Feb 25

    by , February 25th, 2013 at 04:52 PM (The FAF AFAP Digest)
    Got in 750 and then we were thrown out of the pool because a kid pooped. &$+*^F$*#. This is such a problem for solo swimmers. And I had nowhere to go with OakMarr closed. I agree with what Geek posted long ago -- the parents (and the offending kid) should be banned for 2 weeks.

    Still under the weather. Feeling very frustrated. Little black cloud.
    Categories
    Swim Workouts
  5. Mosh Pit, Sunday, Feb. 24

    by , February 24th, 2013 at 07:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    500 various
    8 x 25 DPK shooters w/fins @ :45
    50 EZ
    2 x (5 x 50 free w/agility paddles + 50 EZ) @ :50
    50 EZ

    Main Sets:

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

    5 x through:
    25 AFAP + 75 EZ @ 3:00
    50 kick w/board or on back @ 100 pace @ 1:00 (25-26s)
    50 EZ @ 2:00

    100 EZ

    Had my own lane for a nanosecond:
    1 x 50 fly @ 95 % (23 high)
    100 EZ

    5 x 50 torque drill w/paddles @ 1:30
    50 EZ

    8 x 25 swim w/parachute & fins & paddles @ 1:00
    100 EZ

    Total: 3500


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

    Still sub par, but journeyed off to the rec center. I was expecting a mosh pit with Oak Marr closed due to a pool leak, and it was very crowded. I spent most the time sharing a lane with an elderly man with a wide whip kick and penchant for swimming down the middle of the lane -- the worst kind of noodler. So I had to adjust the workout and do more kicking with a board to avoid injury. I was plagued with calf cramps the entire time; have been for the last month. And I still don't feel up to AFAP 50s. I feel like my 100s are really going to take it on the chin this season if I'm not 100% soon. Missing two weeks of training almost entirely is different than two weeks of tapering. Still hoping for a rally this week! Off to dinner with two old friends to cheer me up.
    Categories
    Swim Workouts
  6. Sat., Feb. 23

    by , February 23rd, 2013 at 04:36 PM (The FAF AFAP Digest)
    Drylands:

    RC/scapular, 20 min
    extreme angle iso squat w/10 lb DB, 5:00
    leg abductor, 120 x 4 x 6
    low row, 90 x 3 x 8
    good mornings, 75 x 4 x 8
    super pullover, 110 x 3 x 8
    explosive leg press, 190 x 3 x 15
    total ab machine, 130 x 3 x 8
    captains chair leg raises, 2 x 230
    power wheel roll outs, 2 x 15
    long arm crunches, 50
    altitude drops, 2 x 5 -- no one seems to like watching me do these. today, a bodybuilder type told me I was wrecking my knees

    15 minutes stretch/foam roll


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

    Went to the gym for the first time in 2 weeks and dragged myself through this workout. I am still quite under the weather. I took yesterday off to try to speed things along, but woke up with no energy. I haven't been sick this long in years. Really need to get back on the HIT train ...

    I heard a rumor that Speedo went to a Mason practice after two months out of the pool. Teen Fort says he's still fast even when he doesn't train. And he says he will sign up for Albatross.
  7. Thursday, Feb. 21

    by , February 21st, 2013 at 05:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    3 x (3 x 50) @ :10-15 RI
    1 = front scull
    2 = caterpillar fly drill
    3 = RA/LA fly
    8 x 25 back shooters @ :45
    50 EZ

    Main sets:

    3 x (3 x 100 w/fins & agility paddles @ 2:00 + 50 @ 1:00)
    1 = 75 smooth free @ 1:00 + 25 free @ 100 pace @ 1:00
    2 = 75 smooth back @ 1:00 + 25 back @ 100 pace @ 1:0
    3 = 75 EZ flutter kick w/board @ 1:00 + 25 @ 100 pace @ 1:00
    50 EZ

    8 x (25 AFAP + 75 EZ) @ 3:00
    5 free (10s), 3 evil (13 flats)
    100 EZ

    Total: 3400

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

    I'm marginally better today, but still hacking with low energy. Damn virus! But at least I managed more AFAP 25s today. I thought about going to the gym, but plyos seemed way too taxing.

    Interesting article on wrestling exclusion fallout: http://www.bloomberg.com/news/2013-0...-olympics.html

    Analysis of Orlando Grand Prix: http://www.usaswimming.org/ViewNewsA...5042&mid=12660. I hope Lochte's new show isn't absolutely horrible.

    Updated February 21st, 2013 at 06:09 PM by The Fortress

    Categories
    Swim Workouts
  8. Wed., Feb. 20

    by , February 20th, 2013 at 05:52 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 50 @ :15 RI
    odds = scull
    evens = caterpillar fly drill
    6 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

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

    4 x (25 AFAP kick w/fins & board + 75 EZ) @ 3:00
    -- 11s

    1 x 50 AFAP fly w/fins, 23 high
    150 EZ
    -- felt god awful

    4 x (50 @ 100 pace w/fins + 100 EZ) @ 4:00
    fly (26), back (25 high), breast (30), free (24)

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

    Total: 2850


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

    Still suffering from malaise. Not even really sure I should be swimming, but I do feel a bit better after swimming than before. I really don't have any AFAP in me right now. I fear that, like Wookiee, this will last a full two weeks. At least I got in the pool. Going to the gym seemed too hard today; hopefully, I can get there tomorrow.
    Categories
    Swim Workouts
  9. Tuesdsay, Feb. 19

    by , February 19th, 2013 at 05:39 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    12 x 25 DPK shooters w/fins @ :45
    -- 4 back, 4 belly, 4 right side
    50 EZ

    Main Sets:

    10 x 50 w/agility paddles @ :15 RI
    odds = front scull
    evens = smooth free
    50 EZ

    10 x 50 w/agility paddles @ 1:00
    odds = back
    evens = breast
    50 EZ

    8 x 25 burst + cruise, fast hands drills @ 1:00
    50 EZ

    8 x 25 burst dolphin kick + cruise @ 1:00
    50 EZ

    3 x (25 AFAP free w/fins + 75 EZ) @ 3:00
    -- 10 highs
    50 EZ DAB
    100 free

    Total: 3000


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

    Still feeling really poorly. But I did manage to drag myself to the pool to do this very easy workout. I had hoped I could crank this week after skipping all of last week, but I think it's still going to be a few more days until I'm 100%. Between this extended illness, spring vacation and putting our house on the market April 1, I may not be in tip top shape for Nationals in early May. C'est la vie. I already have some good times logged. I just hope our house sells quickly; 24/7 cleaning will not agree with me. The market is very good right now in DC, so fingers crossed.

    Nice article by Glenn Mills about reading sets: http://www.goswim.tv/entries/6228/reading-a-set.html
    Categories
    Swim Workouts
  10. Still sick, Monday, Feb. 18

    by , February 18th, 2013 at 03:15 PM (The FAF AFAP Digest)
    8 days and no progress. Still sick, must be some flu variant (though I did have a shot). I did get in 1500 on Saturday. Doesn't seem really worth it. Unfortunately, this is probably going to effect my next meet. I had planned on a good mid-season taper at the SCM Albatross meet, which is one of my fave meets of the year. At this point, I think I can only do a recovery week prior, particularly since I'm on vacation March 23-30 and likely won't swim as much as usual.

    I am now an expert on antique lighting from the 1920s and have caught up on all my DVR'd shows. I am staggering off to take Lil Fort to her indoor soccer game.
    Categories
    Uncategorized
  11. Extreme Recovery

    by , February 15th, 2013 at 01:37 PM (The FAF AFAP Digest)
    I've gotten the crud going around. I feel like I swallowed razor blades and got hit by a mac truck. I've taken to the couch, but to no avail thus far. This is my 3rd day out of the water. In the past, I would have tried to push through and get in an easy swim. But I don't think it's worth it. At least this was supposed to be a recovery week. I do have to haul myself up to go to the HS State Champs later tonight. Back to the couch ...
    Categories
    Uncategorized
  12. Tuesday, Feb. 12

    by , February 12th, 2013 at 06:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 back shooters @ :40
    50 EZ
    6 x 50 @ :15 RI
    odds = front scull
    evens = caterpillar fly drill
    50 EZ

    Main sets:

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

    10 x (25 AFAP from dive + 75 EZ) @ 3:00
    -- 2 of each stroke + 2 shooters
    -- calf cramps
    100 EZ

    Total: 2650


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

    Woke up feeling like crap. I have the cold that Teen Fort has had the last few days. Couldn't do the workout I had planned; did some wee sprints instead, which was all I had the energy for. Even forgot my equipment bag. After, I headed to my thyroid for for my 6 month check up. My T4 is down again and my magnesium is very low, both of which likely account for the cramping I've had lately. I take a ton of magnesium, but I am apparently a fast metabolizer and don't absorb it well. I will have to be more diligent about getting magnesium injections.

    On the upside, I checked the SCM relay rankings last night. Our small team did well. The mixed relays I swam with Teen Fort, Speedo and Bob Hansen in the 160-199 age group were 200 medley (#2), 200 free (#2) and 400 medley (#1). Teen Fort was psyched and has started plotting for the Albatross meet. Speedo has not been in the pool for a month, but swears he's getting in later this week. We shall see. One of our other 200 medley relays in the 200+ age group (that I swam with Barb, Gustavo and Tim) was also #5. Go us!

    Updated February 12th, 2013 at 06:43 PM by The Fortress

    Categories
    Swim Workouts
  13. Fail, Sunday. Feb. 10

    by , February 10th, 2013 at 04:10 PM (The FAF AFAP Digest)
    Swim w/Team @ GMU:

    Warm up:

    400 swim
    300 kick
    200 stroke
    4 x 25 scull
    -- 2 front scull, 2 feet first
    -- I warm up slow mo, prolly missed 200.

    Main Sets:

    6 x 75 @ 1:20
    -- 25 drill + 25 kick + 25 swim
    50 EZ

    4 x through:
    150 kick @ 3:00
    2 x 25 AFAP kick @ :30

    50 EZ

    2 x through:
    -- first 50 smooth and second 50 fast
    -- I cruised the fast ones
    2 x 50 (25 free + 25 stroke) @ :50
    2 x 50 (25 stroke + 25 free) @ :50
    2 x 50 stroke @ 1:00
    :30 rest
    2 x 150 pull @ 2:00
    -- on the second round, I did 100 back instead
    50 EZ

    1 x 50 med ball relay -- This is challenging. You basically take turns keeping the med ball underwater the entire 50. I was dreadful at this, had no idea what was most efficient. However, my smart partner Elena did.
    2 x med ball throw for :40
    1 x 25 UW moving over two lanes + 25 EZ
    2 x relays -- one free, one dolphin kick on back UW
    200 EZ

    Total: 3650


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

    I am too old and/or too much of a HIT person to skip my day off. It should have been yesterday, but I wanted to get my drylands in. Then, it should have been today, but I wanted to swim with my team for a change. I miscalculated because I had nuthin. This is my worst workout in months. I cruised everything except the 8 x 25 AFAP kick. I couldn't do shooters and I used fins on the 150s kick because my legs were useless and I wanted to go ASAP (as slow as possible). I think the power squats (hadn't done then in ages) and adding the ankle weights yesterday made the drylands relatively harder. I WILL be taking tomorrow off.
    Categories
    Swim Workouts
  14. Sat., Feb. 8

    by , February 9th, 2013 at 05:51 PM (The FAF AFAP Digest)
    Drylands:

    RC/scapular ex, 20 min
    extreme angle iso squat w/15 lb kettleball, 5:00
    low row negatives, 80 x 3 x 8
    power squats, 180 x 3 x 8
    leg abductor, 130 x 3 x 6
    total ab machine, 120 x 3 x 15
    explosive glute isolator machine, 40 x 1 x 8 each leg (forgot to do other sets)
    bicep curl, 50 x 2 x 8
    flutter kicks on bosu w/ankle weights, 100
    captains chair leg raises w/ankle weights, 2 x 15
    power wheel roll outs, 2 x 15
    standing long jumps, 10
    knee tuck jumps w/ankle weights, 2 x 10
    long arm crunches, 50


    Foam rolling/stretching, 20 min


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

    I'm very excited about my SCM rankings: http://www.usms.org/comp/tt/toptenlist.php. I got in all 9 sprint events for the first time ever! I hope to replicate that in yards this year; we'll see if I fit everything in.

    I was looking ahead at events at Nats. Three of the events I wanted to swim are on day three. That won't work for me. So it looks like I'll be swimming the 50 breast on Friday. Sunday is 100 back/50 free/100 fly. Should I swim 50 free or 100 fly? I'm leaning toward 50 free, which means I'd have to swim 100 fly at Zones untapered. At least I won't be fighting the triathletes for that event.

    Teen Fort is off to watch Ledecky and Congor at Metro Champs. Wish I could watch, but Lil Fort has a soccer game.

    Updated February 9th, 2013 at 08:29 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  15. Friday, Feb. 8

    by , February 8th, 2013 at 05:29 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    50 EZ
    6 x 25 burst + cruise @ 1:00
    75 EZ

    Main Sets:

    3 x (25 back from blocks @ 100 pace + 25 EZ) (12-13s)
    75 EZ

    w/fins:
    8 x 50 backstroke kick @ 200 pace @ :45 (hold 32s)
    :30 RI
    200 (2x 50 front scull/50 free w/agility paddles)
    1:00 RI

    6 x 50 flutter kick w/board @ 200 pace @ :45 (hold 32-33s)
    :30 RI
    100 backstroke, negative split @ 2:00
    200 (2x 50 front scull/50 free w/agility paddles)
    1:00 RI

    4 x 50 EZ kick @ :45
    :30
    50 fast @ 100 pace @ 1:00 + 50 EZ @ 1:00
    100 back, negative split @ 2:00
    200 (2x 50 front scull/50 free w/agility paddles)
    1:00 RI

    2 x 50 EZ kick @ :45
    2 x 25 AFAP @ 1:00
    50 fast @ 100 pace @ 1:00 + 50 EZ @ 1:00
    100 back, negative split @ 2:00
    200 (2x 50 front scull/50 free w/agility paddles)
    50 EZ

    5 x 25 dive off side w/parachute & 15 fast dolphin kicks UW, cruise back
    2 x 25 flutter kick w/board/fins/chute @ 1:00
    100 EZ

    Total: 3875

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

    The pool was blissfully free of noodlers today. In fact, there were two Reston masters swimmers there and one very pissed off distance swimmer who is not going to attend CZ since he was shut out of the 1650 (see thread on forum: http://forums.usms.org/showthread.ph...ips-Fairfax-VA).

    I did workout # 4 form the HIT forum: http://forums.usms.org/showthread.ph...eek-6-Feb-4-10. The pool seemed a bit warm today for aerobic work. Happily, my shoulder and elbow didn't hurt too badly, much less than my last set of PRP jabs.

    Interesting article on the science of pacing: http://well.blogs.nytimes.com/2013/0...?smid=fb-share
    Categories
    Swim Workouts
  16. Thursday, Feb. 7

    by , February 7th, 2013 at 05:51 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    4 x 25 shooters w/fins
    3 x (3 x 50) w/agility paddles @ :10 RI
    1 = front scull
    2 = scull switch drill
    3 = free
    8 x 50 w/agility paddles @ :10 RI
    odds = caterpillar fly drill
    evens = RA/LA fly
    50 EZ
    5 x 20 glide drills from a push
    10 x 50 @ 1:00
    odds = smooth free
    evens = smooth back
    50 EZ

    Total: 2250

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

    Just a short recovery workout today before heading to get PRP/PL jabs. I had them draw enough blood to do both the left shoulder and right elbow while I was there. F*%#*ing hurts. Hopefully, I can do a kick workout tomorrow.
    Categories
    Swim Workouts
  17. Wed. Double, Feb. 6

    by , February 6th, 2013 at 06:25 PM (The FAF AFAP Digest)
    Drylands:

    RC/scapular ex, 15 min
    extreme angle iso squat w/10 lb DB, 5:00
    explosive free push press on cable machine, 40 x 3 x 40
    leg abductors, 130 x 3 x 6
    power wheel roll outs, 3 x 15
    flutter kicks on bosu with ankle weights -- wow! adding 10 lbs made this much harder
    standing long jumps, 10
    resisted track start jumps on cable machine, 50 x 1 x 10
    explosive leg press, 195 x 3 x 15
    med ball slams, 2 x 10


    Swim/SCY/Solo:

    600 various
    4 x 25 shooters w/fins @ :40
    50 EZ

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

    3 x (broken AFAP 100 w/fins + 300 EZ)
    -- 10 second break @ each 25
    1 = back, 48
    2 = free w/sm agility paddles & 100 breathing pattern, 47
    3 = evil w/sm agility paddles, 56 flat
    -- the paddles make the push offs/streamline slower, but I liked them on evil for power

    Total: 2250


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

    Feel better today! I didn't have time for my usual 90 minute swim, but still feel like I got some quality work in. I was a bit tired from yesterday's effort, but wanted to get some speed work in because I am having PRP tomorrow on the elbow/shoulder/neck. Actually, not conventional PRP. I am doing a new treament called Plasma Lysing, which is the newest innovation. They take the super-concentrated platelets and, instead of injecting them to the injured sites, they lyse the growth factors out of the platelets and freeze them overnight. The idea is that by only injecting the growth factors (instead of the other stuff in the plasma), they accelerate stem growth more quickly. I went in for the blood draw today. They took 240 ml., so I am planning a recovery workout tomorrow. I'm sure I'll just be kicking on Friday.

    Teen Fort asked me for a workout today. I told her to do one my HIT workouts. She said they're too complicated and too hard. hahaha

    Updated February 6th, 2013 at 06:50 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  18. Brett Hawke Workout, Tuesday, Feb. 4

    by , February 5th, 2013 at 05:44 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various
    8 x 25 back shooters w/fins @ :40
    50 EZ

    5 x 25 dive off side and glide as far as possible (about 14 meters), cruise back
    100 w/agility paddles, 50 front scull + 50 free
    1 x 25 dive off side and AFAP dolphin kick to 15 m + cruise back
    100 w/agility paddles, 50 front scull + 50 free
    1 x 25 dive off side, sprint free to 15 m, cruise back
    100 w/agility paddles, 50 front scull + 50 free

    4 x 50 torque drill w/agility paddles @ 1:15
    50 EZ

    Main sets:

    5 x 25 @ 1:00
    -- swim free to mid-pool, fast flip and fast shooter back to wall
    -- my daughter told me this was pitched in her practice as a "drill that Olympians do."
    -- epic fail without fins, even hard with fins
    50 EZ

    Progressively harder broken 125s:

    2 x through w/fins:
    50 kick -- 25 surface + 25 shooter
    :15 RI
    50 free, 3 breaths
    :15 RI
    25 AFAP shooter
    :15
    75 EZ
    1:00 rest and right into set 2

    2 x through w/fins:
    50 AFAP stroke (back, 23 highs, UW 30 M+)
    :15 RI
    50 kick -- 25 surface + 24 shooter
    :15 RI
    25 1 breath free (couldn't do no breath)
    :15 RI
    75 EZ
    1:00 rest and right into set 3

    2 x through w/fins:
    50 free 4 breaths
    :15 RI
    50 AFAP stroke (breast 29-30)
    :15 RI
    25 AFAP shooter
    :15 RI
    75 EZ

    200 EZ

    4 x 25 w/parachute -- dive off side, 15 fast dolphin kicks
    50 EZ
    4 x 25 breast pull w/agility paddles & parachute
    100 EZ

    Total: 3450


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

    I'm still feeling tired with a queasy tummy.. The gym did not appeal today, so I headed to the pool. I felt like I got in a really solid workout despite feeling sub-par. This workout was a mastersized version of a Brett Hawke speed workout that was posted on SwimSwam. I also assigned a slightly different version in workout #1 in the HIT forum: http://forums.usms.org/showthread.ph...eek-6-Feb-4-10. It was nice to do someone else's workout for a change. I suspected the :15 RI would be challenging in the broken 125s, and it was. The AFAP shooters at the end of set 3 were a b*tch.

    Article on the grim future of college swimming: http://swimswam.com/in-deep-water-th...ming-programs/

    Updated February 10th, 2013 at 03:58 PM by The Fortress

    Categories
    Swim Workouts
  19. Monday, Feb. 5

    by , February 4th, 2013 at 05:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    8 x 50 w/agility paddles @ :15 RI
    odds = front scull
    evens = caterpillar fly drill
    50 EZ
    8 x 100 w/agility paddles
    odds = free
    evens = back
    50 EZ
    8 x 25 back shooters w/fins @ :40
    50 EZ
    8 x 25 belly shooters w/fins @ :45
    100 EZ
    4 x 25 right side shooters w/fins @ :45
    100 EZ

    Total: 2650


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

    Just did a recovery workout today. I was way more tired from yesterday's meet than I was my last one. Maybe because I was tired going into that meet? Also slightly concerned I'm coming down with something. Both Teen Fort and I woke up with upset stomachs.

    To make sure I got into the meet, I registered for the Albatross Open SCM Meet on March 16 today. I signed up for 50 back, 50 breast, 100 IM and 50 free. I may be pretty fried for 50 free. I'll either swim it for fun or scratch it if we have a relay at the end. I really wanted to swim 100 fly and knock that off the list for the year, but it's the first event and I know I would be too tired for 50 back. I want another crack at 50 back after under-performing in it at NE Champs, so that is my focus event for the meet. I'd also like to PR in the 100 IM. It's one of the the only events where I haven't bettered my tech suit time yet. Generally, it seems that the tech suit float helped more in the 100s where we wimpy sprinters start fading.
    Categories
    Swim Workouts
  20. Meet, Sunday Feb. 3

    by , February 3rd, 2013 at 04:03 PM (The FAF AFAP Digest)
    Tropical Splash Meet:

    50 fly, 26.8


    Fast start with 10-11 dolphin kicks. My legs felt tired kicking off the turn (7-8 kicks) and I had a tiny glide at the finish. But overall, well executed. I was expecting a 27 low, so was exceptionally pleased with this time. I've never broken 27 without my usual recovery week before a meet approach.

    50 breast, 33.5

    Fast start again, but a major glide into the turn which killed momentum and probably cost me a few tenths. Legs felt tired during the race. Still a solid time for me unrested.

    100 breast split in 200, 1:15.0, PR

    This was probably my worst effort of the day, though I'll certainly take the time. I felt dead tired by the third lap and I had to short stroke every single turn. I suppose that was preferable to major glides, but it's not fun or fast to eat the wall. I rested at the wall a bit after the 100, but it was torture to finish the 200 legally. I just wanted to flop on my back and breath. I don't think I'll do this particular split request again. Still, I hadn't swum 100 evil since 2009 with the floaty B70 suit when I went 1:15.9. So it's technically a PR and should be good enough for TT. It seems fairly comparable to the 1:24 that I swam in SCM last November when I only had a few days rest. I'm sure I could go faster tapered, though this will never be a taper event for me.


    ++++++++++++++++++++++++++++++++++++

    I didn't get home until 10:30 last night from Teen Fort's meet and Lil Fort's late soccer game, and fell asleep around 1:00. Seriously considered bagging the meet and sleeping in. But I'm trying this new thing where I actually go off the blocks in Jan. and Feb., so dragged myself out of bed early this am. Times were very good, considering I had no rest and my shoulders and quads were still sore to the touch from training and the deep tissue massage. I was especially happy with my 50 fly time. There doesn't seem to be any meets on the horizon until the Albatross meet. I hope Warrenton Masters decides to host their meet again, but it's not on the calendar yet.

    I am really glad I promised Lil Fort we would watch House at the End of the Street this afternoon. The couch beckons after that effort.

    Updated February 3rd, 2013 at 11:15 PM by The Fortress

    Categories
    Masters Swim Meets / Events
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