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. Tuesday, April 30

    by , April 30th, 2013 at 04:23 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    500 choice
    4 x 50 scull w/agility paddles @ 1:15
    6 x 25 shooters @ :40
    50 EZ

    Speed Sets:

    4 x (4 x 25) @ 1:00/1:10/1:20
    1st 25 = burst + cruise
    2nd 25 = burst + cruise
    3rd 25 = EZ
    4th 25 = @ 100 pace (2 back, 2 free)
    50 EZ between each round

    4 x 25 in & outs w/fast free flip
    200 EZ

    4 x (25 AFAP + 75 EZ) @ 4:00
    -- 2 back from the blocks, 13s
    --2 free w/fins from a push, 10 lows
    200 EZ
    100 scull

    Total: 2500


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

    Did a slightly modified version of taper workout #2 from the HIT forum:
    http://forums.usms.org/showthread.ph...547#post286547

    Here are official results from Colonies Zones:
    http://www.patriotmasters.org/Colonies.2013.Results.htm

    A couple pics of Teen Fort and me and one of our mixed 200 medley relay. A fellow swimmer commented of our relay pic, "why are there midgets in the middle of the swimmers?"
    Categories
    Swim Workouts
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

Name:	get-attachment.aspx.jpeg 
Views:	124 
Size:	128.3 KB 
ID:	7467   Click image for larger version. 

Name:	262388_10152795267050052_1658332005_n.jpg 
Views:	149 
Size:	51.0 KB 
ID:	7468  
  2. Monday, April 29

    by , April 29th, 2013 at 04:12 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    550 various
    4 x (25 scull + 25 torque drill) w/paddles @ 1:15
    50 EZ
    4 x 50 double shooters w/fins @ 1:30
    100 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ
    4 x 25 in & outs, fast free flip
    50 EZ
    1 x 50 @ 100 pace
    -- backstroke from the blocks, 30 mid, cramped
    -- I can dolphin kick through cramps, but not flutter kick
    200 EZ
    4 x 25 in & outs, backstroke @ 100 pace with race finish
    100 EZ
    2 x (25 AFAP + 75 EZ) @ 4:00
    -- free from a dive off the side on the top, 12 highs
    -- could feel I was bouncing, need a bigger kick
    50 EZ
    2 x (50 AFAP w/fins + 200 EZ)
    -- fly (23 mid), breast (27 mid)
    100 scull

    Total: 2850


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

    Did a variation of workout #1 from the HIT forum: http://forums.usms.org/showthread.ph...Non-Taper-Sets. Couldn't remember it exactly; did some extra speed work inadvertently. 11 days to go!
    Categories
    Swim Workouts
  3. Sunday, April 28

    by , April 28th, 2013 at 08:29 PM (The FAF AFAP Digest)
    Gym:

    20 minutes of RC/scap ex
    20 minutes of stretching/foam rolling

    Swim/SCY/Solo

    600 various
    8 x 50 /agility paddles
    Odds= front scull @ 1:10
    evens = free
    50 EZ
    8 x 25 shooters w/fins @ :40
    100 EZ

    Total: 1350


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

    Just loosened up today. Getting back on the HIT taper schedule tomorrow.
    Categories
    Uncategorized
  4. Friday, April 26

    by , April 26th, 2013 at 03:54 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x (25 front scull + 25 free) w/agility paddles @ 1:05
    50 EZ
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    8 x 25 SDK burst + cruise w/fins @ 1:00
    100 EZ
    4 x 25 free burst + cruise @ 1:00
    100 EZ

    4 x 25 in & outs, fast free turn
    50 EZ
    4 x 25 in & outs back turn @ 100 pace
    100 EZ

    5 x (25 flutter kick w/board & fins @ 100 pace + 25 EZ) @ 1:15
    -- 11 high-12 flat
    100 EZ

    5 x (25 AFAP w/fins + 75 EZ) @ 3:00
    -- 3 free (10 lows), 2 breast (12-13)
    100 EZ

    2 x broken AFAP 100s w/fins + 200 EZ
    -- 25s @ :30
    -- backstroke kick, 43
    -- IM, 44 (very fast for me)
    100 scull

    Total: 3700


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

    Last hard workout before I start my nationals taper! I've swum 9 days in a row, so tomorrow will be an off day. I feel like I successfully bumped it up this week after resting hard last week. I've never tried this approach before Nationals before, but I'm confident I will be fine.

    I liked what Kevin Doak had to say in Swimmer's Center Lane feature -- you'll get faster by doing lots of 12.5s @ 1:00 with "platinum speed." I've done a lot more of these since I started writing the HIT workouts and feel it's made a big difference for me.

    My parachute is really shot. The cord ripped and I retied it, but now it's short and my feet hit it sometimes. So I decided to invest in the drag fly: http://www.dragandfly.net/. Here's a goswim vid on what you can do with it: http://www.goswim.tv/entries/6788/equipment---dragfly.html

    Updated April 26th, 2013 at 04:07 PM by The Fortress

    Categories
    Swim Workouts
  5. Thursday, April 25

    by , April 25th, 2013 at 04:00 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    6 x (25 front scull + 25 free) w/agility paddles @ 1:05
    50 EZ
    5 x hypoxic 50 @ 1:15
    -- 20 yards UE each 25 with open turn, on belly
    50 EZ
    5 x 25 in & outs, backstroke turn @ 100 pace
    50 EZ
    3 x 100 smooth backstroke w/agililty paddles @ 2:00
    -- UW 12.5 each 25
    50 EZ
    3 x (8 x 25 shooters w/MF @ :35 + 50 EZ)
    -- 8 back, 8 belly, 8 right side
    100 scull

    Total: 2675


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

    Recovery workout today after two hard days. I'm going to my last 3500+ workout tomorrow, and then settle in for 2 weeks of taper workouts.

    I've attached a pic from my 50 fly (far right) and two from my 100 fly. Glad to see my hands were entering at the correct place during my 100 fly, and I liked my SDKs off the turn.

    Updated April 25th, 2013 at 04:10 PM by The Fortress

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

Name:	44296_10151445973588049_1296799314_n.jpg 
Views:	110 
Size:	44.8 KB 
ID:	7452   Click image for larger version. 

Name:	376037_10151445973648049_1629416645_n.jpg 
Views:	111 
Size:	81.6 KB 
ID:	7453   Click image for larger version. 

Name:	547297_10151444259748049_1452267053_n.jpg 
Views:	112 
Size:	47.2 KB 
ID:	7454  
  6. Wed., April 24

    by , April 24th, 2013 at 04:12 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up & Transition: (1975)

    600 various
    8 x (25 front scull + 25 free) w/agility paddles @ 1:05
    50 EZ
    6 x hypoxic 50s w/fins @ 1:15
    odds = SDK on belly, 20 UW each 25
    evens = SDK on back, 20 UW each 25
    50 EZ
    5 x 25 in & outs, fast free flip turns
    50 EZ
    5 x (25 free w/slow arms & fast feet + 25 EZ DAB) @ 1:30
    100 EZ

    Main Sets:

    I did some sets from workout #3 week 17 of the HIT forum:
    http://forums.usms.org/showthread.ph...Non-Taper-Sets

    2 x (4 x 25 @ :45 + 50 EZ @ 1:00)
    1 = smooth
    2 = burst + cruise
    3 = burst + cruise
    4 = 90% (free w/fins, 10s)
    50 EZ

    4 x (25 AFAP kick w/fins + 50 EZ) @ 2:00
    -- flutter kick w/board & fins, 11 flats
    100 EZ

    7 x 50 @ 1:30
    1 = smooth back
    2 = smooth back
    3 = 35 fast back
    4 = 50 fast @ 100 pace back w/fins (25)
    5 = EZ
    6 = EZ
    7 = AFAP (fly w/fins, 23)
    100 EZ

    1 x broken 100 backstroke kick w/fins
    -- 25s @ :30
    -- under 15 m+ each 25
    -- went 10, 11, 11, 11 (43)
    200 EZ
    100 scull

    Total: 3575


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

    I meant to do another broken 100 or two, but I was too tired at the end. Still some residual fatigue from the meet.

    I did see the doc about my knee last week. He doesn't think that there's any tearing or a stress fracture, just some strain and inflammation. My left knee is also looser than my right knee. He wants me to quit doing the extreme angle iso squats with weights. He's not keen on the altitude drops either, but thinks the injury was more likely from the deep iso squats. I've been icing it every night and it does feel a bit better. My elbow feels sorer after the meet, but I assume that's from going off the blocks. I want to get in for one more PRP treatment, but am going to wait until after Nats, maybe even until after LCM Zones in June. Shoulder is most excellent!

    Decided to fly to Indy. Teen Fort has to be back Monday for an AP test, so driving doesn't really work.

    I have a DVD of our relay swims. Don't really know how to download it and upload it to youtube though. Maybe Lil Fort can tell me. I was very deep on my backstroke start in the 50, though it didn't seem to hurt me. Looked perilously close to the 15 m mark again. I need to stick with 14 kicks.

    Updated April 24th, 2013 at 05:04 PM by The Fortress

    Categories
    Swim Workouts
  7. Tuesday, April 23

    by , April 23rd, 2013 at 04:52 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x (25 front scull + 25 free) w/agility paddles @ 1:10
    50 EZ
    5 x 50 hypoxic w/fins @ 1:15
    -- dolphin kick on belly UW 20 yards each 25 with open turn
    50 EZ
    3 x 100 hypoxic backstroke kick w/fins @ 2:00-2:15
    -- UW 15 m+ each 25
    100 EZ

    Main Sets:

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

    24 x 25
    odds = 25 @ 100 pace @ :30 (6 free & 6 back w/fins, 12s)
    evens = EZ backstroke kick @ :45
    100 EZ

    5 x (50 @ 100 pace w/fins + 150 EZ)
    -- back (25), breast (29), free (24), back (25 flat), fly-back (25)
    100 scull

    Total: 3850


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

    Still feeling very beat from the meet. Last night's "gentle deep" tissue and several night's poor sleep probably are compounding this. I laid off full throttle today, but did plenty of 100 pace efforts. Would really love a long sleep tonight. My son Jimby left this am. He had a very good Zones despite professing to be "sick" before hand. I can't remember a meet where he didn't make this complaint. :-) We had a discussion at the meet about whether "mind matters" for racing. He says no. I say yes. This was one of the first meets in ages where I did not contemplate scratching 100 fly or spend the whole meet dreading it. And I had a breakthrough swim.

    On the house sale, this is hilarious. The psycho buyers want to bring in a fourth structural engineer. This is after the third engineer, whom they paid, opined that the foundation was structurally sound and that there were only discretionary future repairs. They are nuts!
    Categories
    Swim Workouts
  8. Monday, April 22

    by , April 22nd, 2013 at 04:43 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    5 x 50 front scull w/agility paddles @ 1:10
    5 x 50 caterpillar fly drill @ 1:10
    5 x 50 smooth free w/agility paddles @ 1:00
    50 EZ
    5 x 50 smooth back @ 1:00
    50 EZ
    10 x 25 shooters w/fins @ :45
    (easy interval to keep heart rate down)
    100 EZ

    Total: 2050


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

    Have that hit by a mack truck feeling that I get after multi-day meets. But it was so worth it! Just did an easy recovery workout today, and have a massage later to work the kinks out.

    Here are the results from Zones, including split requests:
    http://www.sportsmd.com/Articles/id/30.aspx

    One thing that was very cool was watching a 100 year old man swim the 50 free. He didn't even need help getting into the pool. Very inspiring and he got a huge SO.
    Categories
    Swim Workouts
  9. Zones, Day 2

    by , April 21st, 2013 at 05:30 PM (The FAF AFAP Digest)
    I came in a bit late this am (getting the house ready for an open house). That meant I had to warm up in the rec pool with no backstroke flags. Not ideal and perhaps contributed to some misadventures in my 100 back.

    400 Mixed Medley Relay, 3:57, 100 back split, 1:02.11

    We grabbed first place overall and will definitely end up high in the TT rankings. We also had two swimmers who had just swum the 100 IM, and were pretty tired. My 100 back was fraught with turn problems. They seem to be due to my stroke count from the flags changing from prior years. I'm wondering if doing a fair amount of backstroke with agility paddles has helped my pull? I've customarily taken 3 strokes and flipped. I did this on the first 25 and my feet went entirely over the gutter, no push off. A huge collective groan from my team on the side. I just started SDK-ing like mad. The second turn I took two strokes and was too far from the wall. The third turn I took 2 1/2 strokes and that worked best. But who can plan on that? I may have to work on taking 2 long hard strokes before flipping. Any other advice? That must have cost me .5+ seconds. If I had had only a decent turn, I would have had a PR; my prior best was 1:01.99 with the floaty suits. So, I was pleased with the time considering the execution problems. It's actually .3 faster than I went at Nationals last year, though I had a terrible day on day one last year for various reasons. I am hopeful I can take a second off that swim with a full taper. My splits were 29.7/32.4. I swam it 50 easy speed, 25 build, 25 sprint. I will stick to that pacing strategy at nationals. I did put in a split request for this event as well.


    100 fly, 1:00.8, PR

    I had a lot of rest after 100 back, which I was grateful for as that is an exhausting leg dominant event. I planned to swim the race 75 easy speed + 25 whatever I have left. The last 5 strokes were horribly painful and piano-ish. But I was thrilled thrilled with the time. I haven't swum a decent 100 fly in SCY since 2010 (1:01.3). Splits were 28.0/32.7. I can't really get these any closer without training more for this event. This is only .5 off the NR. That .5 was lost in the last 5 strokes for sure. Still, this was the end of a two day meet. I was very happy with it. It helped to have friends cheering at the end of my lane. I'm hopeful it will hold up well against nationals times. And I'm glad I got it off my plate for the season!


    Women's 200 medley relay, backstroke lead off, 27.3

    We finished first overall! I only had about 20 minutes after the 100 fly for this race. I did have time for maybe a 250 warm down. I thought my legs would be beyond fried for the 50 back. But they didn't feel too bad. I did feel a bit ragged the last 10 yards. But this is a great time for my 7th event over two days.


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

    Overall, I couldn't be more pleased with my Zones meet. This is the best one I've had in years. I usually do a more gradual rest going into a non-taper meet than I did last week. But 4 days of drastic rest really helped zap the fatigue and produce some great times.

    I may start using my nose clip for all my 50s.

    Feeling quite bushed at the moment. Will just do a recovery workout tomorrow.

    Updated April 21st, 2013 at 06:46 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  10. Over the Moon! Zones, Day 1

    by , April 20th, 2013 at 07:22 PM (The FAF AFAP Digest)
    I was exceedingly glad I rested hard the last 4 days. I had a lackluster start, but from then on it was fast.

    100 free, 58.4, Zones Record

    This was a mediocre swim. I wasn't jazzed up to really really crank it with a relay soon after. I had a great start (9 SDKs) and took it out very conservatively given my concern with my 100 conditioning (28.0). Unfortunately, I only got a toe on my second wall, which stopped me dead in the water. Mollie said she say me stop dead/look splayed and wondered what happened as she zoomed by. This mistake demotivated me for my second 50, though I finished in 30.3. That botched turn cost me a good second, I'm sure. Definitely slower than my SCM 100 free from Dec. I've been frequently flipping too far from the wall in practice and I think this carried over to the meet. I've also never had fantastic flip turns since I race free infrequently. This is an item I really need to focus on. Mollie did point out to me that this time was a Zones Record, which did make me feel better.


    Mixed 200 medley relay, 50 back lead off, 27.29

    Our medley relay won overall with a 1:42. Our flyer went 22.0. Teen Fort split a 30 in evil and was happy. I was super pleased with my 27.29 leadoff, which is only .03 off my NR. I had a very good start. My only flaws were a bobble in my streamline on the second 25 and I was a bit too shallow (Yes, I hyper-analyze all technique aspects of my races.) I took fewer kicks on the second 25 since I was perilously close to a DQ on the second length at the Albatross meet. I did put in a split request on this swim in case anything goes awry at Nats.


    50 fly, 25.90, NR



    I had almost a 2.5 hour break until this event and two cups of java. I didn't even bother to get back in the pool to re-warm up. I knew it would be a tight race with Fall, Susan and Margaret (who all went sub 27). Fall and Susan didn't have a ton of rest after their 100 back. I was excited to swim, felt energized and just had a great feeling about the race before I swam. I wanted to win; I was dialed in. When I set the NR last spring of 26.3, I wondered if I would ever go faster. But I only took 7-8 SDKs off the wall at Greensboro. At the Albatross meet in March (where I re-set my SCM WR), I opted for 10-11 SDKs off the second wall and I did the same here. That is definitely faster for me, and I'll stick with that. I also hit my walls absolutely perfectly -- so very rare. But I was still shocked when I looked at the timing board. Just over the moon about this swim. It is actually faster than the 45-49 record done in a tech suit. This swim will be hard to ever replicate. I was a little surprised to go so fast in my third swim of the day. But I was rested and I always swim faster in the afternoon, which is when I work out.


    Womens 200 free relay, 24.86 leadoff, PR/NR

    Our free relay won too! I was very surprised by my time (put in a split request) because I was feeling tired. 4 events is pretty rare for me. I've been working on taking more SDKs on free too. I took 9-10 off the start; in the past I've done 4-5. My old PR in this event is from 2009 with a tech suit. I've beaten every other 50 tech suit time, but not this one. Adding SDKs was the ticket! I was almost startled when the wall came up so quickly. I will say that I took a good long look at the wall this time. Still felt like my flip turn was subpar. This is under the NR on the books of 24.91, but I saw a spanking new 50 year old swam a 24.80 in a Colorado meet. So I will need to go faster at Nationals. I really wish it wasn't the last event of a 3 day meet.


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

    Thrilled with my day! And pretty pleased that my speed held up so well over 4 events. Feeling very tired now and am clad in compression gear. The couch beckons.

    Updated April 20th, 2013 at 11:46 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  11. Thur & Fri, April 18-19

    by , April 19th, 2013 at 06:32 PM (The FAF AFAP Digest)
    Thursday -- 1400 w/some bursts

    Friday -- 1000 EZ

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

    Feeling much better and less tired than at the beginning of the week. My wolf pack has arrived and we are about to dine.
    Categories
    Swim Workouts
  12. Wed., April 17

    by , April 17th, 2013 at 08:17 PM (The FAF AFAP Digest)
    Gym:

    RC/scap ex, 20 min
    Foam rolling & stretching, 30 min

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

    Easy day. My legs are still sore to the touch. The stretch felt good. I have an appt with my dic tomorrow to check out my knee. It isn't much better and I'd like his input.

    Zones line up, lots of backstroke start practice:

    Saturday:
    10:00 am: 100 free
    11:10 am: mixed 200 Medley: Leslie, Ali, Ben, Stu
    1:40 pm: 50 fly
    2:25: womens 200 free relay: Leslie, Ali, Cheryl, Kira

    Sunday: I can send Jimby, Stud and Teen Fort off early and cruise in a bit late.
    11:35: mixed 400 medley relay: Leslie, Ali, Stu, Chris
    1:25: 100 fly
    1:40: womens 200 medley relay: Leslie, Ali, Kira, Melanie (I will not be feeling very peppy for this relay right after 100 fly. I wish there were breaks before the relays)

    Updated April 17th, 2013 at 10:18 PM by The Fortress

    Categories
    Uncategorized
  13. Tuesday, April 16

    by , April 16th, 2013 at 09:52 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    8 x (25 scull + 25 EVF free) @ 1:15
    50 EZ
    4 x 50 caterpillar fly drill @ 1:15
    4 x 50 ??
    8 x 25 shooters w/fins
    100 EZ

    Total: 1750

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

    Just cruised today. May just go to the gym for a stretch and RC work tomorrow. I have to be at the house for an engineer.

    Teen Fort is on my case about our 400 medley relay. She thinks I'm somehow going the time I did last year after a 3 week taper. Not. I need to rest for a really fast 100 back. Kids ...

    Updated April 17th, 2013 at 01:12 PM by The Fortress

    Categories
    Swim Workouts
  14. Monday, April 15

    by , April 15th, 2013 at 08:47 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 50 w/agility paddles
    odds = front scull
    evens = EVF free
    50 EZ
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

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

    2 x (25 AFAP free +75 EZ) @ 3:00 (10s)
    50 EZ

    1 x 50 AFAP fly w/fins (23)
    250 EZ

    1 x 100 broken free @ 100 pace
    200 EZ

    100 scull

    Total: 2350


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

    Still feeling dead. I've been hitting it hard for 4 weeks since the Albatross meet and my body is telling me I need a recovery week. So I'm going to rest pretty hard in the pool the next 4 days for Zones. I think it's fine. I asked Cheryl to put me down for a slightly faster time in 100 fly.

    Psych sheets for Zones are out: http://www.patriotmasters.org/Coloni...ults/index.htm. There are 562 swimmers, the biggest number ever for Zones.

    I hate hate hate the wicked sociopath who spoiled the Boston Marathon today. So glad Mr. Fort had decided to pass on it this year. I don't think he would have been in danger, but I don't really know with the waves. Our dearest family friend had planned to be there running very slowly just to keep his 10 year consecutive streak alive (he's injured), but had to miss for business. Another friend watching her husband was standing on the opposite side from the bomb with her baby. This was the first time she had been on that side ... Creepy.

    We have another offer on the house coming in. The whacko buyers are also still interested. Our real estate agents are paying or a third engineer. Hopefully, he will assess our house based on whether it is sound vs. enumerating the foundation upgrades that could be made.

    Oh, and speaking of marathoners, did anyone see this article in the WSJ about elite marathoners being diagnoses with hypothyroidism, which some claim is performance enhancing?

    http://online.wsj.com/article/SB1000...sj_share_tweet

    Updated April 15th, 2013 at 09:50 PM by The Fortress

    Categories
    Swim Workouts
  15. Sunday, April 14

    by , April 14th, 2013 at 05:25 PM (The FAF AFAP Digest)
    I was dead today from deep tissue + yesterday's all day gardening session. So I just hopped in and went 1650 EZ.

    We definitely had crazy buyers. When they found out we hired our own engineer, in a huff, they signed releases to the K based on their guy's report. Then they submitted an email detailing repairs they wanted and were in another huff when they found we had put the house back on the market. I'm not sure they even read our engineer's report or his rebuttal of their engineer Their engineer (who we guess may not be one since the report wasn't stamped) thought we should do things like rip up 1920s floors to make the joists closer and rip out walls to put in copper piping for one drain that was in perfect working order. The report was basically a wish list of structural upgrades. And they attempted to outright lie and say their inspection company didn't do repairs, which was patently false (do they think we can't use google?). Today, they said they would hire a third engineer if we would agree, in advance, to pay whatever repairs that engineer suggested. ?!?!?! Really whacko buyers to think any sane person would agree to that. I'm not sure if they're just idiots or they think it's a buyers market here or what ... Even their home inspector said it was a unique property in wonderful shape for an old house with numerous upgrades already (new garage, new guest house, new pool, new windows, new roof, new wiring, new kitchen). I'm glad we washed our hands of them. Now I have to vacate the house because another prospective buyer is coming over. And it looks like we may have to have another open house during Zones next weekend. Not the best timing, oh well. Jimby and Stud, who are staying here, will have to be super neat. :-)

    I'm just so very glad they precipitously signed a release so that we could put it back on the market right away. I hope the next prospective buyers are not insane. Please.

    Updated April 14th, 2013 at 06:09 PM by The Fortress

    Categories
    Swim Workouts
  16. Friday, April 12

    by , April 12th, 2013 at 05:51 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    4 x 50 front scull w/agility paddles
    4 x 50 free, EVF emphasis
    50 EZ

    Main Sets:

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

    50 EZ

    2 x (25 AFAP free w/fins from push + 75 EZ) @ 3:00
    -- 10s

    8 x 25 w/chute & agility paddles
    -- 2 breast pull, 2 back, 4 scull
    100 EZ

    Total: 2600


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

    Had to swim at SpringHill today, and the pool was uncharacteristically packed for 2:00 pm. So I couldn't do much, and was tired anyway. Though bursts in and of themselves are easy, 32 of them is almost 500 yards of explosive work. Had a deep tissue massage after the workout. Ouch! The legs were painful, and I apparently had a lot of knots in the scapular area.

    Done with the chute until after Nationals!

    Still no word on our buyer's structural engineering report.

    Off to dinner with friends shortly.
    Categories
    Swim Workouts
  17. Thursday, April 11

    by , April 11th, 2013 at 03:26 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various
    4 x 50 front scull w/agility paddles @ :15 RI
    4 x 50 free w/agility paddles, EVF emphasis @ 1:00
    50 EZ
    8 x 25 burst + cruise @ 1:00
    100 EZ

    Main Sets:

    Did a slightly modified version of the main hypoxic/speed set from Workout #1 of Week #14 from the HIT forum, including 24 shooters: http://forums.usms.org/showthread.ph...k-14-April-1-7.

    w/fins:
    8 x 25 back shooters @ :40 + :20 extra rest
    1 x 100 fast free @ 90% w/agility paddles, :55
    200 EZ

    6 x 25 right side shooters @ :40 + :40 extra rest
    1 x 100 fast IM @ 95%, broken @ 25s for :10, :51
    200 EZ

    4 x 25 belly shooters @ :40 + :40 extra rest
    1 x AFAP 50 breast, :28
    100 EZ

    2 x 25 shooters @ :40 + :20 extra rest
    1 x broken AFAP 50 dolphin kick w/board, :10 rest @ 25 (11-12s)
    100 EZ

    4 x through:
    1 x 25 shooter @ :40, no extra rest
    1 x 25 AFAP free, no breath (10s)
    100 EZ

    100 EZ

    Total: 3400


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

    I was pretty beat today from yesterday's weights. Still managed some decent times. But was battling calf cramps the entire workout. Need to book a massage; I've just been too preoccupied.

    Our structural engineer is at the house now evaluating our foundation. Hopefully, my stress level will go down after that. Trying not to get too worked up over this issue, but I really think the buyers intentionally did this to screw with the price. The wife who I detest was nattering on about how she is an "expert" in moving/buying houses (and should "create an app" -- rolls eyes). Well, good luck to them finding another beautiful old house with a pool, guest house and summer swim club membership. There aren't any in this school district or any others close by.

    Edit: Our engineer says our foundation is structurally sound. There is one wall near the basement exit that has some water damage/crumbling that could be repaired. But it might not even be a problem for many years, hence we don't really need to repair it or comp them the money. He thought we were in very good shape for an old house. Glad we got our own consult. Now at least we are in a better position to negotiate.

    Updated April 11th, 2013 at 03:49 PM by The Fortress

    Categories
    Swim Workouts
  18. Wed., April 10

    by , April 10th, 2013 at 05:15 PM (The FAF AFAP Digest)
    Drylands:

    RC/Scap ex, 15 min
    total ab machine, 120 x 3 x 15
    fast free punch on cable machine, 30/35/40 x 1 x 30
    leg abductor, 120 x 4 x 8
    bicep curl, 30 x 3 x 8
    back extensions w/25 lb plate, 3 x 15
    power wheel roll outs, 3 x 15
    seated twists w/45 lb bar, 2 x 25
    russian twists on incline bench w/25 lb plate, 2 x 25
    med ball slams, 10
    foam rolling/scap stretching, 15 min
    -- it feels weird doing no plyos, but I guess with nationals approaching, it's not a bad time to stop them


    Swim/SCY/Solo:

    700 various
    6 x (25 front scull + 25 EVF free) w/agility paddles
    50 EZ
    2 x (6 x 25 shooters w/fins @ :35 + 50 EZ)
    9 x 50 drill (3 fly/back/free)
    50 EZ
    4 x 25 shooters w/fins
    50 EZ

    Total: 2100


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

    Had to be gone from the house all day, so got in a double. I was somewhat alarmed when our prospective buyer showed up with a home inspector, pool inspector, and structural engineer. I had never heard of someone bringing in a structural engineer to a home inspection. And I can't stand the buyer. Feeling a bit gloomy over all that ... and somewhat ticked off too since prior inspections have shown no structural problem. Our house certainly survived the earthquake just fine. I feel like its s blatant attempt to leverage the price. Mr. Fort and I have hired our own structural engineer. I forsee negotiations ...

    On the upside, there are 445 swimmers entered in Colozines Zones thus far, and Cheryl is expecting 50 more. This is a good number for the meet. I was a bit surprised by only 1636 going to Indy. But I guess Indy was also competing with the Pan Am games. Now way could I get away for that kind of time.

    Updated April 10th, 2013 at 07:03 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  19. Tuesday, April 9

    by , April 9th, 2013 at 04:19 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    4 x 50 front scull w/agility paddles @ :15 RI
    8 x 25 shooters w/MF @ :30 (!)
    50 EZ
    8 x 25 dolphin kick burst + cruise w/MF @ 1:00
    -- 4 right side, 4 belly
    100 EZ

    Main sets:

    1 x 50 AFAP fly w/fins, 23 low
    150 EZ

    w/fins:
    1 x 25 AFAP @ :30 (free, 10)
    1 x 50 EZ @ 1:00
    1 x 100 smooth backstroke w/agility paddles @ 2:00
    2 x 25 AFAP @ :30 (fly, 11 flats)
    :30 RI
    1 x 50 EZ @ 1:30
    1 x 100 smooth backstroke w/agility paddles @ 2:00
    3 x 25 AFAP @ :30 (dolphin kick w/board 11-12)
    :30 RI
    1 x 50 EZ @ 1:30
    1 x 100 smooth backstroke w/agility paddles @ 2:00
    4 x 25 AFAP @ :30 (backstroke kick, UW 12.5-15 m, 11-12s)
    1:00 RI
    1 x 50 EZ @ 1:30
    1 x 100 smooth backstroke w/agility paddles @ 2:00
    3 x 25 AFAP @ :30 (breast, 13s)
    :30 RI
    1 x 50 EZ @ 1:30
    1 x 100 smooth backstroke w/agility paddles @ 2:00
    2 x 25 AFAP @ :30 (fly, 11s)
    :30 RI
    1 x 50 EZ @ 1:30
    1 x 100 smooth backstroke w/agility paddles @ 2:00
    1 x 25 AFAP @ :30 (free, 10)
    1 x 50 EZ @ 1:00
    1 x 100 smooth backstroke w/agility paddles @ 2:00
    100 EZ

    8 x 25 w/chute & agility paddles @ 1:10
    -- 2 scull, 2 torque drill, 2 breast pull, 2 free
    100 EZ

    Total: 3450


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

    Swiped and modified a set from James Adams last workout. I was testing it out for the HIT forum and I think it's a keeper. I made it more of a speed workout, but it could also be modified into a sprint conditioning workout.

    Hitting the gym and doing a recovery swim tomorrow. I think that may be my last dryland session before nationals, though it's possible I'll do some core work over the weekend. I just don't feel like having fried legs for Zones. Still need to go sign up!

    Edit: Entered Zones
    100 free/100 fly/50 fly
    available for 200 & 400 mixed medleys (backstroke) and female 200 medley and free relays

    Psych sheets for Spring Nationals are up:
    http://www.usms.org/comp/scnats13/heats/

    I'm seeded first in all my events even 50 evil (wth?!) 100 back I'm seeded first by 7 seconds though, ugh! It would be nice to have a closer race ...

    Updated April 9th, 2013 at 06:35 PM by The Fortress

    Categories
    Swim Workouts
  20. Sun & Mon, April 7-8

    by , April 8th, 2013 at 05:00 PM (The FAF AFAP Digest)
    Sunday Drylands:

    Rc/Scap ex 15 min
    tried Star Trac ab machine, fail, couldn't get it into a good position
    straight leg hip flexion, 30 x 3 x 8 each leg
    low row, 90 x 4 x 8
    adductors, 100 x 3 x 8
    abductors, 120 x 3 x 8
    tricep press, 70 x 3 x 8
    flutter kicks on bosu, 2 x 100
    seated twists w/30 lb DB, 3 x 25
    twists on cable machine w/yoga ball, 40 x 2 x 15 each side
    med ball slams in squash court, 10 x 50 various
    foam rolling/streching, 15 min
    skipped plyos bc of knee


    Monday Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 50 w/agility paddles
    odds = front scull @ 1:10
    evens = free, EVF emphasis @ 1:00
    50 EZ

    Main Sets:

    6 x 25 burst + cruise
    100 EZ

    8 x 25 kick w/fins @ :45
    odds = AFAP (11s)
    evens = EZ
    100 EZ

    Did workout #1A from the HIT forum. http://forums.usms.org/showthread.ph...501#post285501. Had planned on workout #1, but just wasn't up for it today.

    w/fins:
    1 x 50 @ 100 pace @ 1:00 (fly, 25 high)
    2 x 50 EZ @ 1:00

    2 x 50 @ 100 pace @ 1:30 (back, 26)
    4 x 50 EZ @ 1:00

    3 x 50 @ 100 pace @ 2:00 (breast, 29)
    6 x 50 EZ

    4 x 50 @ 100 pace @ 2:30 (free w/agility paddles, 25)
    8 x 50 EZ

    Total: 3100


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

    Whew, I was tired today. I had a busy weekend with long drives back and forth to Pittsburgh, work on renovations, poor sleep, etc. Didn't feel up to much today, though doing 100 pace work is important too. The really super fabulous news is that our VA house, aka The Compound where Jimby squats, is under contract. We had almost a full price offer right after our very well attended open house on Sunday. Relief! We love our house, but as a Victorian painted lady it sort of sticks out amidst all the center hall colonials that abound. They will inherit our summer league pool/racquet membership after we move, and our team will be glad that they are a family of swimmers.
Page 1 of 2 12 LastLast