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. Monday, Jul 28

    by , July 28th, 2014 at 03:37 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main Sets:

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

    40 x 50 w/fins done as:

    5 rounds:
    50 fly @ 100 pace @ 1:00 (:25s)
    50 EZ @ 1:30

    100 EZ

    5 rounds:
    50 back @ 100 pace (25 high-26 low)
    50 EZ @ 1:30

    100 EZ

    5 rounds:
    50 @ 100 pace @ 1:00 (did one breast and then switched to dolphin kick on back bc my shoulder hurt) (25 high-26 lows)
    50 EZ @ 1:30

    100 EZ

    5 rounds:
    50 free @ 100 pace (:24-25 flats)
    50 EZ @ 1:30

    200 EZ

    16 x 25
    odds = dolphin kick w/board @ 100 pace
    evens = EZ
    100 EZ

    Total: 4200


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

    Whew, I'm feeling petty tired from that. That's 20 50s at a 100 pace ...

    I seem to have a strain in the front of my right shoulder that hurts, especially when I swim breast. I used fins the whole time as a result. The only thing I can think that might have caused it is throwing the baseball to my dog. It's nothing big, I just need to ice and baby it for awhile.
    Categories
    Swim Workouts
  2. Sat-Sun, July 26-27

    by , July 28th, 2014 at 11:20 AM (The FAF AFAP Digest)

    Saturday:

    Drylands:


    RC/scap ex
    push press, 50 x 4 x 6
    extreme angle goblet squats on stacked steps, 50 x 4 x 8
    kneeling ab curnch, 140 x 4 x 12
    hip abductors, 100 x 4 x 6
    rear delt fly, 75 x 3 x 8
    godo mornings, 75 x 3 x 8
    wrist curls w/10 lb DBs, 3 x 15
    flutter kicks on back on bosu, 2 x 100

    Ellipse, 30 mintues


    Sunday: Swim/LCM/Solo

    600 various
    6 x (25 scull + 25 free w/paddles) @ 1:15
    8 x (25 shooter + 25 EZ w/fins) @ 1:15
    10 x 50 w/fins @ 1:00
    odds = free
    evens = back
    1 x 50 @ 100 pace, cramped
    150 EZ

    Total: 2000m


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

    I ended up with a recovery swim on Sunday. I was tired from weights and I hadn't had an easy day in awhile. Back to scy today!
  3. Friday, July 25

    by , July 25th, 2014 at 04:02 PM (The FAF AFAP Digest)

    Swim/SCY/Solo

    Warm up:


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

    Main sets:

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

    20 x 25 fly w/fins @ 100 pace @ :45
    -- lots of rest, but I just wanted to get my feet wet on this set
    -- felt fairly easy
    250 EZ

    2 x (6 x 100) @ 2:00
    R 1= IM, R2 = back kick w/fins
    1 = 25 fast + 75 EZ
    2 = 50 fast + 50 EZ
    3 = 75 fast + 25 EZ
    4 = all Z
    5 = all fast
    6 = all EZ

    200 EZ

    8 x 50 DPS free w/paddles
    50 EZ

    Total: 4000


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

    I have a very quiet weekend ahead with Mr. Fort and Lil Fort gone visiting relatives. I'm going to try to work out twice a day while they're away. I may go to North Park tomorrow. It's supposed to be a very nice outdoor long course pool, but it is quite a hike from my house. Hopefully, the expected thunder will hold off.
    Categories
    Swim Workouts
  4. Thursday, July 24

    by , July 24th, 2014 at 07:02 PM (The FAF AFAP Digest)
    Swim/SCY/Solo

    Warm up:

    600 various
    100 scull
    100 fly drill
    4 x 25 shooters w/fins @ :40
    100 EZ
    4 x 25 burst + cruise @ 1:00
    50 EZ

    Main sets:

    Did a modified version of an IM workout that I gave my team last night. IM is so much harder than just doing sets of the same stroke. Yikes.

    16 x 25, 4 of each stroke @ :30
    # 4, 8, 12, 16 fast
    1 x 50 EZ @ 1:30
    4 x 50 back kick w/fins, UW 15 m each length @ 1:00
    1 x 50 EZ @ 1:00
    1 x 100 IM fastish
    1 x 100 EZ

    12 x 25, 3x IM order @ :30
    1 x 50 EZ
    4 x 50 dolpin kick on back w/fins, hold best average (:27s)
    1 x 50 EZ @ 1:00
    1 x 200 IM broken for :10 @ 50s
    1 x 100 EZ

    8 x 25, 2x IM order @ :30
    1 x 50 EZ @ 1:00
    4 x 25 fast kick + 25 EZ kick @ 1:00
    1 x 50 EZ @ 1:00
    1 x 200 back
    1 x 100 EZ

    extra 150 EZ

    Total: 4000


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

    I need to work on fly. It felt pretty awful. I think some USRPT sets are in order. I am really glad not to be tapering right now! There is some definite taper angst going around.
    Categories
    Swim Workouts
  5. Tues-Wed, July 22-23

    by , July 23rd, 2014 at 03:48 PM (The FAF AFAP Digest)
    Tuesday Drylands:

    RC/scap ex
    wood chops, 27.5 x 1 x 15 each side (forgot to go back and do more)
    ab wheel roll outs, 3 x 15
    kneeling ab crunch, 130 x 3 x 12, 140 x 1 x 8
    face pulls, 70 x 3 x 25
    good mornings, 75 x 4 x 8
    explosive leg extensions, 90 x 1 x 15, 105 x 2 x 15
    supine bench press w/DBs, 40 x 4 x 8
    altitude drops, 10
    knee tuck jumps, 10


    Wednesday: Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 fly drills
    4 x 25 shooters w/fins 2 ;40
    100 EZ

    Main sets:

    12 x 25 burst + cruise @ 1:00
    200 EZ

    8 x (25 AFAP swim + 75 EZ) @ 2:30-3:00
    100 EZ

    8 x (25 AFAP kick w/fins + 75 EZ) @ 2:30-3:00
    odds = shooters (9 lows)
    evens = dolphin kick w/board (10 highs)
    100 EZ

    2 x (5 x 50 dolphin kick on back w/fins, hold best average) + 100 EZ
    -- couple 27s, then all 28s

    extra 100 EZ

    Total: 4100


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


    I did some top end platinum speed type workout today.

    Even with my long vacation this summer, I hope to be in better shape heading into the fall than last year with the move. Looking back at my flog, I see that I only swam 3 x a week last July and August and I think much of that was half *ss effort. Of course, the next few months were pretty sub par too ... Hopefully, this year in Pittsburgh will be better than the last one!

    Updated July 23rd, 2014 at 04:16 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  6. Monday, July 21

    by , July 21st, 2014 at 03:18 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 fly drill
    4 x 25 breast kick
    50 EZ
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

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

    4 rounds w/fins of:
    1 x 50 back @ 200 pace, UW 15 m each length @ 1:00
    1 x 50 back @ 100 pace, UW 15 m each length @ 1:00
    1 x 25 AFAP dolphin kick w/board (11s) @ :30
    1 x 50 EZ @ 1:00
    4 x 25 shooters @ :45
    1 x 25 EZ @ :30
    1 x 100 free w/paddles @ 2:30

    I started off too fast in round one with a 26/24 on the backstrokes and then suffered through the shooters. The next round I went up to 28/26 and the last two were 27/25.

    300 EZ

    12 x 50 @ 1:00
    odds = dolphin kick on back @ 100 pace
    evens = EZ

    150 EZ

    Total: 4100


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

    I feel like I've bounced back more quickly than I thought from the long break. I'm almost wishing I had entered a couple of events the first two days of nationals before we head to the beach (though I still have a healthy respect for long course!) Oh well, live and learn. I'll be down there anyway to see friends and hopefully watch Teen Fort. Her shoulder is still really bothering her, but the MRI showed no tear.
    Categories
    Swim Workouts
  7. Fridy Double, July 18

    by , July 19th, 2014 at 11:03 AM (The FAF AFAP Digest)

    Drylands:


    RC/scap ex
    flutter kicks on bosu, 2 x 100
    russian twist on incline bench w/plate, 25 x 3 x 25
    kneeling ab crunch, 130 x 3 x 12
    bulgarians in streamline position, 3 x 10 each leg
    resisted track starts on cable machine, 45 x 2 x 10
    squat swings w/plate, 2 x 15
    HS hi row, 150 x 4 x 6
    straight arm straight leg raises on dip machine, 2 x 15
    back squats, 70 x 3 x 8


    Swim/SCY @ Sewickley

    Warm up:


    600 various
    100 scull
    6 x 25 shooter + 25 EZ
    50 EZ

    Main sets:

    8 x 50 various @ :50
    100 EZ

    8 x 25: 15 m SDK + cruise @ :45
    50 EZ

    8 x 25 burst + cruise kick @ :45
    -- did 2 of each stroke, my breast kick just sucks
    50 EZ

    8 x 50 @ :50
    -- Rushall-style efforts
    -- alternated 2 free, 2 kick w/fins, holding :28-29
    100 EZ

    1 x 50 sprint
    -- I misread and thought we were on the next set, so only did 15 fast here
    1 x 100 EZ

    8 x 25 burst to 15m + cruise @ :45
    1 x 100 EZ

    8 x 50 @ :50 Rushall style
    -- Instead, I did 6 x 50 @ 1:05
    odds = 100 pace
    evens = EZ
    1 x 100 EZ

    1 x 50 AFAP
    -- Did dolphin kick w/board & fins, went :25
    1 x 100 EZ

    Total: 3550


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

    Despite doing 4000-5000-4000 in the proceedings days, I managed to get in a double yesterday. I wasn't feeling terribly sprinty, and was glad most of the fast efforts were short. Feeling sore today from weights. Glad I had a day off planned. It doesn't look like a nice today to swim outside anyway. Hope it clears up tomorrow!
  8. Thursday, July 17

    by , July 17th, 2014 at 07:16 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main Sets:

    4 x 50 burst + cruise @ 1:00
    100 EZ

    5 rounds w/fins of:
    8 x 25 stroke @ 100 pace @ :40
    -- 12s for back + UW 15 m, 14s for breast
    1 x 50 EZ @ 1:00
    1 x 25 DPK shooter @ :40
    1 x 75 up tempo dolphin kick on back @ 1:00 (:45-:46)
    1 x 25 kick w/board @ 100 pace (12s)
    1 x 25 EZ
    1 x 25 kick w/board @ 100 pace (12s)
    1 x 25 EZ
    1 x 25 no breath free
    1 x 25 EZ

    200 EZ
    150 scull
    50 EZ

    Total: 4000


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

    Managed to get in a solid workout despite doing 5000 yesterday. I think a hard sprint workout is just as tiring. Hopefully, I won't be too tired to make the Sewy speed practice tomorrow night. Pitt is now closed for four days for JOs. I'd also like to make it to North Park, the big outdoor long course pool, for the first time this weekend. Oddly, despite all the kicking, my shoulders feel tired. I guess it's all the streamlining?
    Categories
    Swim Workouts
  9. Wed., July 16

    by , July 16th, 2014 at 04:11 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    5 x (25 scull + 25 free)
    50 EZ
    6 x 25 burst cruise @ 1:00
    100 EZ

    Main sets:

    5 x (25 AFAP + 75 EZ) @ 3:00
    -- unlike a few days ago, these were right on my usual time
    50 EZ

    8 x 100 backstroke kick w/fins @ 2:00 done as:
    75, UW 15 m each 25
    25 EZ
    150 EZ

    20 x 25 breast @ 100 pace
    250 EZ

    6 rounds of broken up 200s w/fins done as:
    1 x 25 stroke @ 100 pace @ :30
    1 x 100 up tempo backstroke kick (hold 1:05 or faster) @ 1:30
    1 x 25 stroke @ 100 pace @ :30
    1 x 25 fast kick w/board @ :30 (hold 11s)
    1 x 25 EZ @ 1:00

    300 EZ

    Total: 5000


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

    As you can see, I'm trying to catch up with my GTD. Ha! No, not really at all. I just had a lot of time to swim today and plan on more aerobic work this summer. Feeling pretty beat after that actually. But considering it's only been 10 days since I've been back, that was a pretty good workout.
    Categories
    Swim Workouts
  10. Tuesday, July 15

    by , July 15th, 2014 at 04:36 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    3 x 50 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main Sets:

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

    20 x 25 backstroke @ 100 pace w/fins @ :40
    -- held 12 lows, UW 15 m each 25
    200 EZ

    mega kick set: 8 x broken 175 kick w/fins done as:
    1 x 25 DPK shooter @ :30
    1 x 75 up tempo dolphin kick on back @ 1:00
    1 x 25 AFAP kick w/board @ :30
    1 x 50 EZ backstroke kick @ 1:30

    100 EZ

    8 x 50 w/paddles
    odds = DPD free
    evens = DPS back
    100 EZ

    Total: 4000


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

    Made it to Pitt today and cracked 4000. Hmm ... can't remember the last time I did that. Aerobic sets rack up the yardage ...

    I heard last weekend that the Mason pool has been "saved." It was closed for 3 months for maintenance/repair this summer. They discovered the pool was sinking and they weren't sure if they could fix it. Apparently, they drilled holes in the pool and deck and used foam concrete and it worked to stabilize the pool. Good thing!

    Poor Teen Fort is having shoulder issues again and has a contrast arthrogram scheduled for Friday. They're not sure if it's a RC tear or just that she's suffering pain from her loosey goosey shoulders. I feel for her. I have the same shoulders. I don't think I'd survive in masters swimming if I wasn't a kicker/fin user/sprinter.
    Categories
    Swim Workouts
  11. July 12-14

    by , July 15th, 2014 at 12:01 PM (The FAF AFAP Digest)

    Saturday: Swim/SCY/Solo @ Oak Marr

    It was pretty crowded as is typical on the weekend, so I was lucky to get half a lane to myself.

    Warm up:

    600 various
    100 scull
    6 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

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

    10 x (25 AFAP + 75 EZ) @ 2:30
    -- I was off on all but one of these. I definitely have lost some speed during my break.

    10 x 100 kick w/fins @ 1:45
    -- hold under 1:08
    100 EZ

    That was all I had time for ...
    Total: 3350


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


    Monday: Drylands

    RC/scap ex
    kneeling ab crunch, 110 x 1 x 25, 120 x 3 x 20
    wood chop, 25 x 3 x 15 each side
    explosive leg extension, 90 x 1 x 15, 105 x 2 x 15
    seated row negatives, 80 x 4 x 8
    russian twists on incline bench w/plate, 25 x 3 x 25
    tricep press, 80 x 4 x 8
    explosive leg press, 175 x 3 x 15
    push press, 55 x 3 x 8


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

    Well, I got in four swims last week. I must say I've been enjoying goofing off and not focusing on hard training. And without a meet in sight, I'm still somewhat de-motivated. I just need to keeping going to the pool to get in more decent shape-- here I go now!
  12. Friday, July 11

    by , July 11th, 2014 at 04:31 PM (The FAF AFAP Digest)

    Swim/LCM/Solo

    Warm up:


    600 various
    4 x 25 scull + 25 free w/paddles @ 1:10
    4 x 25 shooters w/fins + 25 EZ @ 1:10
    50 EZ

    Main sets:

    8 x 50 burst + cruise @ 1:10
    50 EZ

    4 x (25 fast kick + 25 EZ) @ 1:00
    50 EZ

    5 x (6 x 50 w/fins)
    1-4 = fly/back/breast/free @ 200 pace @ 1:10
    5 = fast kick @ 100 pace (:31s) @ 1:10
    6 = EZ @ 1:30

    6 x 50 DPS free w/paddles @ 1:00
    10 EZ

    Total: 3450 m


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

    Well, I can see why Mark complains about long course stroke workouts. The short axis strokes are particularly hard. Didn't feel great, but at least I got myself to the pool! I'm off to VA this weekend to see Teen Fort. I would love to swim with my team, but GMU is closed for 3 months this summer. So I'll be on my own.
    Categories
    Swim Workouts
  13. Thursday, July 10

    by , July 10th, 2014 at 04:16 PM (The FAF AFAP Digest)

    Swim/SCY/Solo:

    Warmup:


    600 various
    3 x 50 scull
    2 x 4 x 25 shooters w/fins + 50 EZ
    50 EZ

    Main sets:

    4 x (10 x 25 w/fins @ 100 pace + 50 EZ)
    R1 = back, R2 = breast, R3 = free, R4 = dolphin kick
    -- I was going to entirely bag any race pace efforts for awhile, but these weren't too bad, though I did miss a couple.

    300 EZ

    Then I modified an aerobic set that I made Mark do last night. Naturally, I eliminated the fast 100 fly. Used :30 per 25 interval.

    25 fly + 50 back + 75 breast + 100 up tempo kick
    25 back + 50 breast + 75 free + 100 up tempo kick
    25 breast + 50 free + 75 single arm fly + 100 up tempo kick
    25 free + 50 single arm fly + 75 back + 100 up tempo kick

    200 EZ

    Total: 3750


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

    Well, that felt harder than it should have. As I was adding up the yards in my head, I was wondering how on earth Ellen Reynolds (superstar who just aged up into my age group) does 6,000 7x per week ... Still, given the circumstances, I feel that was good enough to merit my birthday dinner at Wild Rosemary tonight. :-)
    Categories
    Swim Workouts
  14. Back, Tuesday, July 8

    by , July 8th, 2014 at 04:59 PM (The FAF AFAP Digest)
    I'm back from my European sojourn. Not so happy to be back save for real AC, but back. I was out of the water for 17 days. Since I wasn't in the best condition before I left due to goofing off after my meet was cancelled, I'm in terrible shape now. I've never taken this much time off in my masters career. I'm hoping it helped all the muscles and micro tears repair. It's probably not a bad idea to do something like this on occasion anyway.

    We had a wonderful time. I most enjoyed the time in our flat in Venice and our day trips from there. Venice is so unique, like a dream -- truly a world apart. Having a lot of time there made it easy to see every part of the city, not just the touristy bits. If anyone needs tips, let me know. We didn't wait in a single line! And I may have developed an addiction to prosecco and Luisa pinot grigio.

    I did do a lot of walking every day -- usually over 10 miles, sometimes 15. I also lifted a couple times and hit the ellipse. But none of that helps for swimming.

    Anyhoo, I managed to get myself to the Lebo outdoor pool today despite some serious jet lag. I had thought adult swim was from 12-1, but it was from 11-12. So it was only long course for my warm up and then switched to short course. I had forgotten how strong the currents are in that pool. I felt like I was really getting bounced around. Didn't do anything fast and seemed easily winded.

    600 various in long course

    8 x 50 @ 1:00, 2 x IM order drill

    8 x 50 kick w/fins 2 :50
    50 EZ

    5 x (3 x 50) @ 1:00
    1 = free, 2 = breast, 3 = kick
    50 EZ

    8 x 50 w/fins @ 1:00
    odds = single arm fly
    evens = dolphin kick
    100 EZ

    Total: 2750

    Updated July 9th, 2014 at 12:03 PM by The Fortress

    Categories
    Swim Workouts