View RSS Feed

Swim Workouts

  1. Fri-Sun, May 11-13

    by , May 14th, 2018 at 10:27 AM (The FAF AFAP Digest)
    Friday: Swim/LCM @ Pitt

    Warm up:

    400 various (did 350)
    8 x 50 various drill @ 1:10
    8 x 50 w/fins, 25 shooter + 25 EZ back kick @ 1:00
    50 EZ

    Main sets:

    6 x 50, 25 fast + 25 EZ @ 1:10
    -- I did 4 of these fast, cruised 2

    12 x 75, 15 m fast + restricted breathing 45 m + 15 m fast @ 2:00
    -- I did 3 of these and bailed. 12 x 75 long course is just too much for me and I was having trouble breathing (asthma)
    -- so after 3, I did 6 x 25 fast + 25 EZ at a slow interval
    100 EZ

    4 rounds:
    1 x 50 fast @ 1:00
    1 x 50 EZ @ 2:20
    -- i did 3 fast ones and bailed. I was bushed.



    Saturday:

    Went on a lovely hike in Frick Park. Very serene. But I think I got a huge dose of pollen.



    Sunday: Swim/SCY/Solo @ BP

    Warm up:

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

    Main sets:

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

    5 x (25 AFAP + 75 EZ) @ 3-3:30

    I wanted to do another real set, but was struggling and couldn't breathe well so just did a little aerobic set.

    12 x 50 various @ 1:00
    50 EZ


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


    I really enjoyed following along periodically with the live stream at nationals. And I heard there was an ice tub instead of a hot tub on deck, which seems like a great idea. Felt a bit nostalgic not being there. But my first comeback times in the 50s held up well against the onslaught. It looks like three will be #1 in my age group (fly, back, breast) and one (free) will be #2. In any event, I had a great mother's day at home. My oldest child got engaged to a wonderful woman. And my daughter drove all the way to Pittsburgh to surprise me. I'm taking today off (maybe a few drylands while she's on the treadmill) because she's visiting me.
    Categories
    Swim Workouts
  2. Wed., May 9

    by , May 9th, 2018 at 10:17 PM (The FAF AFAP Digest)

    Swim/LCM @ Pitt

    Warm up:

    350 various (skipped 150)
    4 x 100 kick choice @ 2:15
    -- skipped #4
    8 x 50 w//fins @ 1:00, 25 fly drill + 25 back @ 1:00

    Main sets:

    12 x 50 @ 1:10
    odds = fast fly @ 100 pace
    -- I spent more time UW as this set went on ... did one of the fast ones breaststroke instead
    evens = EZ back
    50 EZ

    12 x 50 @ 1:10
    odds = fast back @ 100 pace
    evens = EZ back kick
    100 EZ

    3 x 100 IM descend @ 2:15
    -- My arms wouldn't even move on freestyle, so I did the last 25 back kick
    50 EZ

    6 x 50 @ 1:15, 35m fast then cruise
    odds = fly, evens = back
    50 EZ

    Total: 3100 m


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

    I was on the treadmill Mon & Tues and went to Pitt tonight. A LCM workout seems way harder than many miles of "climbing" on the treadmill. But I felt like I had a good workout. Oddly, in a reversal of my initial phase, my short axis strokes feel good and my long axis strokes feel meh.

    Good luck to all those swimming at Indy!
    Categories
    Swim Workouts
  3. Friday & Sunday, May 4-6

    by , May 6th, 2018 at 05:57 PM (The FAF AFAP Digest)
    Friday: Swim/LCM @ Pitt

    Warm up:

    400 choice
    12 x 50 @ 1:00, KDS by 50
    8 x 50 @ 1:10, no fins
    8 x 50 burst + cruise w/fins @ 1:00
    — skipped a couple of these to get out and use my inhaler

    Main sets:

    2 rounds:
    1 x 50 kick AFAP @ 1:00
    1 x 100 EZ @ 2:30
    1 x 100 AFAP, no I cruised this
    1 x 100 EZ @ 3:30
    1 x 50 kick AFAP @ 1:00
    1 x 100 EZ @ 2:30
    1 x 100, 2nd 50 fast @ 2:00
    1 x 100 EZ @ 3:30

    — I didn’t do very well with this set. I think warm up was too long and arduous. Swimming 100 long course felt like open water swimming. On the EZ 100s, I did 2/3 of them as turn around 50s. I worked the fast 50s. Did 3 back kick, going 28s, and a breast 32 (with fins).


    Saturday: off


    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    500 various
    4 x 50 w/paddles, 25 scull + 25 torque drill
    4 x 25 shooters @ :40
    5 x 30m, burst 15 m from the blocks, cruise back

    Main sets:

    5 rounds:
    25 shooter + :15 seconds fast VK + :5 rest + 12.5 UW SDK + 12.5 sprint to the wall + 50 EZ
    note: this was not easy ...

    4 rounds:
    4 x 50 free w/paddles @ 200 pace
    :30 rest
    4 x 25 @ 100 pace @ :40, IM order by round
    1 x 50 fast kick @ 100 pace, IM order by round
    1 x 100 EZ

    Total: 3250


    ———————————————————


    I came armed with a couple of my old HIT sets so that I didn’t bore myself to death. Couldn’t find them on the website; had to google. Had a lovely weekend, but am a bit peeved our WiFi is out. Verizon repairman here.
    Categories
    Swim Workouts
  4. First LCM Practice in 2 years, Wed, May 20

    by , May 3rd, 2018 at 10:56 AM (The FAF AFAP Digest)
    Monday and Tuesday I was on the treadmill for many miles. I went to Pitt last night and it was long course. Long course! At my check up last week, my doctor mentioned that I should try wearing compression sleeves during practice to help with venous return/arm fatigue. I wore some last night and I think they might have helped. So I invested in a pair of swimmer compression sleeves by A3 to try. Anyway, I did much better in this practice than I would have expected.


    Swim/LCM @ Pitt

    Warm up:

    400 various
    8 x 50 kick, no fins @ 1:10
    -- holy cow, this felt long and never ending ...
    8 x 50 @ 1:10
    odds = fly drill
    evens = breast drill

    Main sets:

    8 x 100 @ 2:00
    odds = 25 fast fly + 50 choice + 25 fast fly
    evens = 25 fast breast + 50 choice + 25 fast breast
    -- I did either free or back kick on the choice, although I did a three of them with a full 50 fly on the first 50
    100 EZ (I took a masters minute)

    10 rounds w/fins:
    1 x 50 fast @ 1:10
    odds = fly (100 pace) even = breast (around 95%)
    1 x 100 EZ @ 2:20 (I did all 50s here, just turned around in the pool midway to allow time for a masters minute)

    Total: 3000 m


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


    I made it through quite a few 50 flys with fins, despite that requiring a ton of actual swimming with my arms. My 50 breasts were surprisingly fast for me too, clocking in at 32-33. I was pretty bushed later and slept like a baby.
    Categories
    Swim Workouts
  5. Fri-Sun, April 27-29

    by , April 29th, 2018 at 06:46 PM (The FAF AFAP Digest)

    Friday night: Swim/SCY @ Sewickley


    Warm up:

    500 various
    8 x 50 free w/paddles @ :50

    Main sets:

    6 x 100 free @ 1:30, first and last 25 fast
    -- I cruised these and did the odds kick

    8 x 50 w/fins @ :55
    -- I did them 25 shooter + 25 EZ

    8 x 50, 25 fast + 25 EZ

    4 x 50 fast from the blocks
    NO! I don't even like diving off the blocks at Sewy ...
    Instead, I did 16 x 25 @ 100 pace @ :45

    100 EZ

    Total: 2800



    Saturday:

    11 miles on the treadmill


    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    500 various
    100 scull
    8 x 25 shooters @ :40
    50 EZ

    Main sets:

    2 rounds with fins:

    4 x 25 IM order @ 100 pace @ :40
    4 x 25 flutter kick @ 100 pace @ :40
    4 x 50 back kick, UW 15 m each length @ 1:00
    1 x 50 EZ @ 1:00
    4 x 100 free w/paddles, descend (R1 @ 1:50, R2 @ 2:00)
    4 x 25 flutter kick @ 100 pace @ :40
    1 x 200 EZ

    Total: 3150


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


    I was super tired after yesterday's effort on the treadmill ... Wasn't sure I could do a meaningful swim today. But the legs held up reasonably well. I went straight to the pool from brunch with no workout in mind. I think I need to consult my old HIT workouts and arm myself with some decent sets to do, since I'm not laser focused on sprinting right now.
    Categories
    Swim Workouts
  6. Fri-Sun, April 19-21

    by , April 22nd, 2018 at 05:53 PM (The FAF AFAP Digest)
    Friday: Swim/SCY @ Pitt

    Warm up:

    500 various
    5 x 100 free w/paddles, restricted breathing @ 2:00
    8 x 25 shooters w/fins @ :45

    Main sets:

    8 x 50 burst + cruise @ 1:00

    8 rounds:
    1 x 50 fast @ 1:00
    1 x 50 EZ

    -- I did the 50s @ 100ish pace. Went fly (26), free (25), free (24), free (24), back kick (:23 high), back kick (24), free (26). Quads were burning after this set.

    300 EZ

    Total: 2700


    Saturday:

    5 miles on treadmill


    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    50 EZ

    Main sets:

    8 x 50 @ 1:00
    odds = fly or fly drill, evens = dolphin kick
    :30 rest
    3 x 100 free w/paddles @ 2:00
    1 x 50 EZ @ 1:00
    4 x 25 fast fly @ :40
    1 x 50 EZ

    8 x 50 @ 1:00
    odds = back, evens = back kick
    :30 rest
    3 x 100 free w/paddles @ 2:00
    1 x 50 EZ @ 1:00
    4 x 25 fast back @ :40
    1 x 50 EZ

    8 x 50 @ 1:00
    odds = breast, evens = flutter kick
    1 x 100 EZ (arms too tired to do 3 x 100 free)
    4 x 25 fast breast
    1 x 100 EZ

    Total: 3250


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


    I managed to squeeze in a couple workouts this weekend. But the main activity was cleaning up our garden beds and mulching. Nothing like manual labor to kick your ass. Today is about the first day that I haven't thought it was winter. Not that it was particularly warm, but at least there was some sunshine!
    Categories
    Swim Workouts
  7. Wed, April 18

    by , April 19th, 2018 at 11:28 AM (The FAF AFAP Digest)
    I took a few days off swimming after the meets and hit the treadmill. That made me feel a bit sloggy in the water but I was just cruising or going 100 pace anyway. Just did the workout without revisions. That's probably how I'll roll for awhile.

    Swim/SCY @ Pitt:

    Warm up:

    400 various
    100 scull
    8 x 25 shooter + 25 back kick @ 1:00
    8 x 25 IM drill + 25 IM swim @ 1:05

    Main sets:

    4 rounds:

    4 x 25 IM order @ :35
    :40 rest
    1 x 100 fast (cruised these)
    :45 rest
    4 x 25 IM order @ :35
    :40 rest
    1 x 50 fast
    1 x 50 EZ

    100 EZ (got out a bit early)

    Total: 3000



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


    I was surprisingly tired from the workout afterward. I guess I'm a bit out of shape from all the sprinting and then resting. I'm going to hit the treadmill today and maybe go to yoga.
    Categories
    Swim Workouts
  8. April 4

    by , April 4th, 2018 at 09:23 PM (The FAF AFAP Digest)
    I have been swimming. I was in NC the last week on spring break, but I swam at a local Y. Even met a fellow USMS swimmer in my age group there! The journey home was very long and fairly back breaking. I am going to rest hard for 5 days for our Y Champs at the Spire Institute. I'm doing all the 25s and 50s and the 50s will count for USMS. Here is the psych sheet: http://www.amymsa.org/Heatsheet.pdf

    I swam at Pitt tonight, just did 1200. Felt super dreadful.

    Like many, I am super peeved by the new USMS website. I couldn't access the blogs/forums last night. I cannot access My USMS. I tried to sign up for nationals. I couldn't, just got a blank blue page. Odd that they launch a new site right before the deadline for signing up for nationals. Why fix something that isn't broke and give it a super bland front page?
    Categories
    Swim Workouts
  9. Wed-Fri, March 21-23

    by , March 24th, 2018 at 11:08 AM (The FAF AFAP Digest)
    I was pretty down and out from this cold I've had on Monday and Tuesday. One day I did 1000 easy. That was it.


    Wed: Swim/SCY @ Sewy

    Swam with the Sewy team because Pitt practice was cancelled due to weather. I can't remember the workout exactly. I know I warmed up and did some bursts. The team was doing a set. But I did 10 x 25 AFAP + 75 EZ with a couple extra 50 EZs thrown in.


    Thursday:

    Drylands: flutter kicks in streamline on bosu, streamline stands on flat side of bosu, warrior on bosu, seated rows, good mornings, hip thrusters, explosive leg extensions, standing broad jumps, goblet squats, med ball slams, knee tuck jumps, seated straight arm dips

    Did 3-4 miles on treadmill


    Friday: Swim/SCY @ Pitt

    Warm up:

    400 various
    4 x 25 shooters w/fins
    Fooled around with the Colorado backstroke ledges while the team was doing something else. I don't like these ledges; they're hard to get in place and keep them there. The ones they're using at NCAAs are so much better.

    Main sets:

    6 x 100 of something
    -- I did 6 x 50 burst + cruise @ 1:30

    8 x 25 fly @ 100 pace @ :45
    100 EZ

    Team was doing sprint 12 & 16 25s but the interval was too hard for me. So I did 5 x (5 x 25 AFAP + 75 EZ)

    20 x 25 @ :30
    -- I did them odds = back kick @ 100 pace, evens = EZ
    100 EZ


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

    Finally feeling better after struggling for a few days. May just go easy today and crank it up on Sunday. Really looking forward to going to NC for a few days for Lil Fort's spring break. All this snow doesn't feel like spring ...
  10. Wed-Sun, March 14-18

    by , March 18th, 2018 at 09:59 PM (The FAF AFAP Digest)
    Wed: Swim/SCY @ Pitt

    Can't remember what I did anymore. I know there were bursts, AFAP 25s and some 100 pace 50s.


    Thursday: off


    Friday: Swim/SCY @ Pitt

    Warm up:

    400 various
    5 x 50 DPS free w/paddles @ 1:45 (they were doing 100s)
    8 x 25 shooters w/fins @ :45

    Main sets:

    This main set was good for me, gave me plenty of rest to do 8 x 25 AFAP + 75 EZ and a fast 50. Sat on the wall like a good sprinter.

    2 rounds:
    1 x 150 fast @ 6:00
    1 x 100 fast @ 6:00
    1 x 75 fast @ 6:00
    1 x 60 fast @ 6:00

    100 EZ


    Saturday:

    I woke up with a cold on Friday, so didn't feel that great. I did hit the gym for an hour and did: RC ex, explosive leg extensions, extreme angle squat w/15 lb DB @ 5:00, meds ball slams, good mornings, seated row, cable twist w/yoga ball, seated straight arm dips, single leg stand on flat side of bosu, hip abductors, leg press

    Because I didn't feel that well, I didn't swim in our local meet. But I went to spectate and had a blast watching and cheering for everyone.



    Sunday: Swim/SCY/Solo:

    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    50 EZ

    Mains sets:

    5 rounds:
    1 x 50 @ 100 pace @ 1:00
    1 x 50 EZ @ 2:00

    100 EZ

    5 rounds:
    1 x 50 @ 100 pace @ 1:00
    1 x 50 EZ @ 2:00

    100 EZ


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


    Between having a cold and being sore from weights, I didn't even attempt any AFAP work today. Hopefully, I will be able to work hard this week.
  11. Sun-Tues, March 11-13

    by , March 13th, 2018 at 07:00 PM (The FAF AFAP Digest)

    Sunday: Swim/SCY/Solo @ BP


    Warm up:

    500 various
    100 scull
    4 x 25 shooters
    50 EZ

    Main sets:

    8 x 25 burst + cruise, mostly from the blocks
    100 EZ

    4 x (25 AFAP + 75 EZ) from the blocks

    4 x (broken AFAP 50, :10-:15 rest, + 150 EZ)
    -- 2 swim, 2 shooters

    Total: 2250



    Monday:

    Drylands: 50-55 min

    single leg deadlifts, good mornings, tricep press, hip thrusters, resisted standing broad jumps, altitude drops, med ball slams, extreme angle step ups w/bar, push press, explosive leg extensions

    3 miles on treadmill



    Tuesday: Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    4 x 25 shooters

    Main sets:

    2 rounds w/fins
    20 x 25 IM order @ :45 @ 100 pace
    200 EZ

    10 x 25 back kick @ :40 @ 100 pace
    100 EZ

    Total: 2450

    5 miles on the treadmill



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


    I defaulted to 100 pace today because I was tired from the weekend's sprint workouts and weights yesterday. I'm still somewhat ambivalent about my "comeback" ... it's frustrating to feel physically limited and I know it's going to take awhile to be swimming/racing fit again. But I nonetheless purchased a new tech suit today to use this spring as there are only old ones in my closet. Though I like Arenas, I wasn't moved to pay $550 for the newest model. So I opted for the new A3 VICI suit. And, unlike, Arenas, it comes in black!

    Updated March 14th, 2018 at 11:22 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  12. Wed-Sat, March 7-10

    by , March 10th, 2018 at 10:04 PM (The FAF AFAP Digest)

    Wednesday: Swim/SCY @ Pitt


    Warm up:

    400 (did 350)
    200 drill (did 150)
    8 x 25 shooters @ :40

    Main sets:

    4 rounds (I did 3 and modified)
    4 x 125 @ 2:10 (did 25 burst SDK + cruise + 50 EZ)
    8 x 25 @ :30, did odds = 100 pace, evens = EZ
    1 x 50 EZ
    1 x 50 fast (did 25 AFAP + 25 EZ)
    1 x 50 EZ

    Total: 2650


    Thursday:

    40 minutes at the gym doing: deadlifts, good mornings, seated row, hip thrusters, hip adductors, explosive leg extensions, extreme angle squat, etc.


    Friday:

    8 miles on treadmill in 2 outings while Fort Daughter was sleeping in & napping


    Saturday: Swim/SCY/Solo @ BP

    Warm up:

    600 various
    4 x 25 shooters @ :40
    50 EZ

    Main sets:

    8 x 30 burst to 15 m, cruise back, 6 of them off the blocks
    100 EZ

    8 x (25 AFAP + 75 EZ) @ 3-4:00
    -- my easy is just DAB or easy kicking
    50 EZ

    4 x 25 w/chute
    200 EZ

    Total: 2250


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


    Kept my workouts pretty short this week with my daughter home. Still I felt pretty sluggish today. Planning on heading back to BP tomorrow for another sprint practice. I did enter our Y Champs on April 7-8 at Spire. There is a masters meet here in Mt Lebanon next weekend. I might drop in and deck enter a couple events just out of sheer convenience.
  13. Mon-Tues, March 5-6

    by , March 7th, 2018 at 11:41 AM (The FAF AFAP Digest)

    Monday:

    35-40 minutes of lifting at the gym. Then did the following solo swim @ Pitt:
    500 various
    5 x 50 burst SDK + cruise
    8 x (25 AFAP + 75 EZ) @ 3-4:00
    100 EZ


    Tuesday: Swim/SCY/Solo (but an overlap with Jim) @ Sewy

    550 various
    8 x 50 @ :50, odds = free w/paddles, evens = kick
    20 x 25 @ 100 pace IM order @ :45
    100 EZ
    20 x 25 @ 100 pace, backstroke kick @ :40
    200 EZ
    12 x 25 @ 100 pace, IM order
    100 EZ

    Total: 2650


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


    Just getting in some short workouts with my daughter visiting for spring break. Will likely head to Pitt tonight. Not exactly sure what my next meet will be, but I am thinking of signing up for the Y Champs at the Spire Institute. Everyone says it's a fabulous pool.
  14. Detour

    by , November 30th, 2017 at 06:50 PM (The FAF AFAP Digest)
    Last time I checked in, my comeback training was proceeding fairly encouragingly all things considered. I've since been detoured with a nasty lingering virus that causes nausea and vertigo. I blame it squarely on Jim T who had it first. (As revenge, I refused to read his article on age graded rankings. ) With the exception of a couple 1000 easies, I was knocked out of the pool for 10 days. At the outset of the detour, I went to a local Y meet on Nov. 19 and remembered why I don't like Y meets. First, I was dead tired from the preceding Friday practice. Then, the pool temp was like 86 degrees, the hottest pool I've swum in in years. I brought two old Speedo tech suits circa 2010. I guess they don't age well in closets. One ripped right away when I put in on. The other sprung two holes. Into the garbage ... My first event was 25 back. The blocks were so low that I couldn't pull up high enough to do my usual archy start. Then, the timer failed to get my time. That's a first. Coach Bill video'd and timed it at 13.25, which I think was a tad generous. Next up, I slipped on the blocks for the 50 breast and fell in the water with my hands about a half a foot apart. I couldn't really be bothered to try much after that auspicious beginning, so was close to a personal worst. I seem to recall that I fell off these same blocks 4 years ago in the 100 breast at this meet. I just don't really want to use blocks where you can't push off with your back foot. I was feeling really nauseous at that point, so left. As a result of this detour, I scratched the SCM meet I had planned on swimming in on Dec 2. I wanted a 50 back time, but oh well. Just the idea of a long drive makes me nauseous. I am a bit cross about it, but will instead go see Handel's Messiah on Saturday night with friends.

    I finally crawled back to Pitt last night and did a half hearted workout and left early.


    Swim/SCY @ Pitt

    Warm up:

    400 various
    8 x 50 of something or other
    8 x 50 IM order swim-kick. I did these all back kick with fins, UW 15 m @ 1:00

    Main sets:

    4 rounds:

    4 x 25 @ :30, odds fast (I tried to do them all 100 pace, but :30 is rough)
    1 x 50 fast @ 1:00 (I cruised this)
    4 x 25 @ :30 (tried 100 pace)
    1 x 50 fast (cruised it) @ 1:00
    1 x 50 EZ @ 2:00

    4 rounds (I only did 2 and did cruiser backstroke kick on everything but the 25s)
    1 x 100 @ 1:45
    1 x 75 @ 1:20
    1 x 50 @ 1:10
    1 x 25 fast (did these fly at 100 pace)
    1 x 50 EZ

    100 EZ

    Total: 3300


    Hopefully, I can get back on track pretty soon. Though I'll be out of the water for a week at the end of December with our xmas vacation in Costa Rica ... Maybe some spring meets are in my future.
    Categories
    Swim Workouts
  15. Fri, Nov. 17

    by , November 18th, 2017 at 02:19 PM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:

    400 various
    8 x 50 w/paddles @ :55
    8 x 50 kick @ 1:05
    50 EZ

    Main sets:

    16 x 25 @ :30, odds = fast kick
    Huh ... hard pass. Just didn't get how this could actually be done on that interval and didn't want to do a 400 kick. Instead, I did 12 x 25 odds fast back kick (15 m UW) @ :40-:45 trying to stay out of the way of my lane mates who were barely making the interval. Went 15s on backstroke kick.
    1:00 rest
    1 x 50 fast kick @ 1:00
    -- went :32 backstroke kick from a push. happy with that
    1 x 50 EZ @ 2:00 (not enuf recovery for me ... legs full of lactic acid)

    16 x 25 swim @ :30, odds = fast
    Huh, well this time I put on fins to make the interval. Did the odds @ 100 pace, IM order. Tiring ... but times were good.
    1:00 rest
    1 x 50 fast sprint @ 1:00
    -- I was too tired to do this without more recovery. Did a 25 fast fly (:10) & cruised a 25
    1 x 50 EZ @ 23:00

    16 x 25 kick @ :45, odds = fast
    -- did 10 of these, going :15s on back kick, cruised the last 6 x 25s to rest, getting gassed
    1:00 rest
    1 x 50 fast kick (did a 25 fast shooter with fins, 10 flat, + 25 EZ) @ 1:00
    1 x 50 EZ @ 2:00

    16 x 25 swim @ :45, odds = fast
    -- I did 14 @ 100 pace, IM order, cruised free on #8 & 12
    1:00 rest
    1 x 50 fast swim (did a 25 fast of something or other + 25 EZ)
    200 EZ

    Total: 3300


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


    Ouch, that workout, despite being mostly 25s, was deceptively hard. Despite skipping some bits, I did a ton of fast 25s kicking and swimming and 25s @ 100 pace along with the one all out 50. My legs feel like rocks today. I'm going to do an EZ swim at BP and beg Mr. Fort for a massage. I may take an epsom salt bath as well ...

    Whew, that was a whiney blog post! I think I'm going to need to do more regular body work if I keep training this hard. I got a massage from Mr. Fort and it was exceedingly painful.

    Updated November 18th, 2017 at 07:28 PM by The Fortress

    Categories
    Swim Workouts
  16. Mon-Wed, Nov. 13-15

    by , November 16th, 2017 at 12:27 PM (The FAF AFAP Digest)

    Monday: Swim/SCY/Solo @ Sewy


    Warm up:

    600 various
    100 scull
    100 caterpillar fly drill
    4 x 25 shooters
    50 EZ

    Main sets:

    4 x (broken 75s @ 100 pace @ :10 rest each 25 + 75 EZ)
    100 EZ

    20 x 25 IM order @ 100 pace @ :45
    200 EZ

    16 x 50 various @ :20 rest
    100 EZ

    Total: 3150


    After a lot of traveling and four days in Quebec and out of the pool, I felt like absolute crap on Monday. Like I was swimming thru mud. The warm pool temps didn't help either.



    Tuesday: Swim/SCY/Solo @ LA Fitness

    Warm up:

    600 various
    100 scull
    100 caterpillar fly drill
    50 EZ

    Main sets:

    5 x 50 burst + cruise
    50 EZ

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

    16 x 50 odds = cruise free, events = cruise back
    50 EZ

    Total: 3000



    Wednesday: Swim/SCY @ Pitt

    Some core and RC work in the afternoon with a few miles on the treadmill. Then went to Pitt and did:

    Warm up:

    450 various
    8 x 50 IM order drill @ 1:05
    8 x 25 shooters @ :40

    Main sets:

    3 rounds:

    6 x 50 @ 1:00, odds = 35 m fast @ 1:00
    -- I did #1 and #4 fast @ 100 pace and cruised the rest
    1:00 rest
    1 x 200 IM or stroke fast @ 3:30
    -- NO! The first round I did a 100 IM fast and cruised a 100. The next two rounds I did 50 AFAP + 150 EZ
    1 x 50 EZ @ 1:30
    4 x 25, odds = AFAP @ :30, evens = EZ
    1:00 rest
    1 x 100 fast stroke or IM (skipped all of these and did a 100 EZ instead. just could not do this after the prior fast stuff.)
    1 x 100 EZ @ 3:00

    50 EZ

    Total: 3650


    Ah, the cool water at Pitt was such a relief after 2 days of hot water. Despite skipping the 100s at the end of the rounds, I felt like I got in plenty of sprint work. Did a :22 backstroke kick with fins on the last round. I'm feeling a bit beat up after 3 days in a row of race pace work. Will just go on the treadmill today and maybe do some stretching.

    Updated November 16th, 2017 at 12:33 PM by The Fortress

    Categories
    Swim Workouts
  17. Mon-Thur, Nov. 6-9

    by , November 9th, 2017 at 11:41 AM (The FAF AFAP Digest)

    Monday: Swim/SXCY @ LA Fitness


    I felt like hell. Just did 2200 all easy


    Tuesday: Swim/SCY/Solo @ LA Fitness

    Stiff felt sore and tired from the hard weekends over the weekend. So I stuck with 100 pace work.

    Warm up:

    600 various
    100 scull
    100 caterpillar fly drill
    50 EZ
    1 x 50 burst + cruise

    20 x 25 IM order @ :40 @ 100 pace
    200 EZ

    20 x 25 breast @ :40 @ 100 pace
    200 EZ

    20 x 25 dolphin kick @ :40 @ 100 pace
    200 EZ

    Total: 3000




    Wednesday: Swim/SCY @ Pitt

    Warm Up:

    400 various
    8 x 50 drilly kicky things @ 1:10
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    8 x 50 IM order, build @ 1:00
    1 x 50 EZ @ 2:00
    4 x 25 fly w/fins fast @ :45 (10, 10, 10, 11)
    1 x 50 EZ @ 2:00
    1 x 100 fly or IM fast (skipped it, dead from the fast flys) @ 2:00
    1 x 50 EZ @ 2:00

    8 x 50 IM order build @ 1:00
    1 x 50 EZ @ 2:00
    4 x 25 fast back w/fins @ :45 (kicked it, did all 10s)
    1 x 50 EZ @ 2:00
    1 x 100 fast back or IM @ 2:00 (cruised a 50) @ 2:00
    1 x 50 EZ @ 2:00

    8 x 50 IM order build @ 1:00
    1 x 50 EZ @ 2:00
    4 x 25 fast breast w/fins @ :45 (12, 13, 12, 13)
    1 x 50 EZ @ 2:00
    1 x 100 EZ (cruised it)
    1 x 100 EZ

    Total: 3200


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


    I wasn't sure what to do with the three rounds of 8 x 50 IM ... I didn't want to just cruise all of them but the interval was kinda tough for stroke work. I used fins and did # 1, 3 and 6 @ 100 pace each round and cruised the others. After the four fast 25s, I was dead and in no shape to do the fast 100s assigned. Drop dead sprinters need rest! Anyway, between the 9 x 50 @ 100 pace and the 12 x 25 fast, I felt like I got a plenty hard workout.

    I am heading to Canada today for a wedding, so will be out of the water for a few days.


    Add on:

    Thursday

    6 miles on the treadmill
    1000 EZ

    Updated November 9th, 2017 at 03:34 PM by The Fortress

    Categories
    Swim Workouts
  18. Fri-Sun, Nov. 3-5

    by , November 5th, 2017 at 06:29 PM (The FAF AFAP Digest)
    Friday: Swim/SCY @ Pitt

    Warm up:

    450 various
    200 of drills and sculling
    8 x 25 shooters @ :40
    8 x 25 burst + cruise @ :45
    50 EZ

    Main sets:

    3 rounds:
    1 x 50 sprint @ 2:00
    1 x 100 EZ @ 3:00
    1 x 50 sprint @ 2:00
    1 x 100 EZ @ 3:00
    1 x 25 sprint @ 1:00
    1 x 75 EZ @ 3:00

    150 EZ

    Total: 2450

    This was basically the same workout that I did at Sewy last Friday. The 3rd round, I did the 50s at 100 pace (getting tired). But I did rip off a :23 in one of my fly with fins 50 AFAP efforts. And for the 25 fast kicks, I did shooters (no fins) and went 12 highs. I was happy with those times.



    Saturday:

    Drylands (sticking with just core and plyos)

    RC exercises
    good mornings
    single leg stand on bosu in streamline, 1:00 each leg
    warrior 3 pose on bosu, :30 each leg
    streamline crunches
    flutter kicks on back on bosu, 100
    med ball slams
    alternating rope slams, 3 x 30
    standing broad jumps, 5
    resisted (25 lb) standing broad jumps, 5
    altitude drops, 5
    extreme angle iso squat, 5:00
    hip thrusters
    russian twists w/plate, 25 x 2 x 25

    5 miles on treadmill

    1300 EZ in the pool

    It all seems so easy when you're at the gym. This am I woke up with a really sore upper back/shoulders from the explosive slamming ...




    Sunday: Swim/SCY/Solo @ BP

    Warm up:

    600 various
    100 scull
    100 caterpillar fly drill
    4 x 25 shooters
    50 EZ

    Main sets:

    6 x 30 burst off the blocks to 15m, cruise back
    100 EZ

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

    16 x 50 @ 1:00
    odds = free w/Lochte turn
    evens = EZ kick
    100 EZ

    Total: 3100


    I was sore today but managed to get in some starts and drop dead sprints. My times were solid. I still feel like my turnover could use some improvement. But I've only been back in the pool two months and just re-started my AFAP sprinting. NEVERTHELESS, wait for it, I signed up for a meet! Maybe a bit too much chutzpah, but hey it's masters. So I will take my crappy arms and give it a whirl with expectations in check and seed times adjusted accordingly. Just some 50s to start ... I feel like I have a free pass for life with respect to dying at the end of races now. Lil Fort gave me an A+ for post adversity bravery.

    Updated November 5th, 2017 at 06:34 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  19. Blog Catch Up, Oct 27-Nov 1

    by , November 2nd, 2017 at 12:48 PM (The FAF AFAP Digest)

    Friday: Swim/SCY @ Sewickley

    Swam with Jim and Bill and did a very sprinterly workout.

    Warm up:

    300 various
    8 x 50 various @ :50
    8 x 25 shooters @ :40
    50 EZ
    8 x 25 bursts @ :45

    Main sets:

    2 rounds:
    1 x 50 sprint @ 2:00
    1 x 100 EZ @ 3:00
    1 x 50 sprint @ 2:00
    1 x 100 EZ @ 3:00
    1 x 25 sprint @ 1:00
    1 x 75 EZ @ 3:00

    8 x 25 @ 1:00, odds sprint
    -- I was tired from my first all out 50s, so did these all at 100 pace
    150 EZ

    Total: 2300



    Saturday: Swim/SCY/Solo @ BP

    Warm up:

    500 various
    100 scull
    100 caterpillar fly drill
    50 EZ

    Main sets:

    8 x 30 from the blocks, fast to 15m cruise back
    100 EZ

    5 rounds:
    8 x 25 @ 100 pace @ :45
    100 EZ

    5 x 50 cruise free
    50 EZ

    Total: 2500



    Sunday: Swim/SCY/Solo @ BP

    This was my 3rd consecutive day swimming -- a first in my comeback. I did one race pace set then went to garbage yards

    500 various
    100 scull
    100 caterpillar fly drill
    50 EZ
    20 x 25 IM order @ 100 pace @ :45
    16 x 50 various @ :20 rest
    200 EZ

    Total: 2250


    Monday: on treadmill


    Tuesday: on treadmill



    Wed: Swim/SCY @ Pitt

    Warm up:

    450 various
    4 x 100 IM drill @ 1:55
    4 x 100 kick w/fins, SDK off walls @ 1:50
    50 EZ

    Main sets:

    6 rounds (2 fly, 2 back, 2 free)
    4 x 25: shooter, 12.5 SDK, build, sprint
    -- I ended up doing these 12.5 SDK, 12.5 SDL, all EZ, AFAP
    -- I can't do shooters after an all out effort. Not sure anyone could -- there was a lot of griping about this.

    150 EZ while team was doing another 8 x 25 set

    16 x 50 IM order, sprint in and out of walls @ 1:00
    -- I did these 25 @ 100 pace stroke + 25 EZ back kick
    100 EZ

    16 x 25, odds = EZ, evens = sprint @ :45
    -- My arms were really tired, so I did the sprints backstroke kick with fins
    -- I was able to hold 10-11s, which is pretty good for me on the 1:30 instead of the usual 3:00 that I do all out efforts on
    150 EZ

    Total: 3500


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


    I've gotten in some good training lately. I've managed to do some AFAP 50s, which I had been avoiding. Last night was a ton of sprinting and I was beat after. Having Melissa in the next lane to race on the fast stuff really pushed me.
    Categories
    Swim Workouts
  20. Wed-Thur Oct. 25-26

    by , October 27th, 2017 at 01:39 PM (The FAF AFAP Digest)
    Wed: Swim/SCY @ Pitt

    Warm up:

    500 various
    6 x 50 kick @ 1:05, 15m + UW SDK
    8 x 25 swim or drill @ :35

    Main sets:

    2 rounds:
    4 x 100 IM or stroke, last one fast @ 1:45
    (R1 I did 50 double shooters, last one fast, R2 I did 50 cruise free)
    1 x 100 EZ
    4 x 75 IM or stroke, build @ 1:25 (did odds fast)
    1 x 100 EZ
    4 x 50 hold best average @ 1:10 (did odds fast)
    1 x 100 EZ
    4 x 25 sprint @ :45
    1 x 100 EZ

    100 EZ

    Total: 3500


    Thursday:

    7 miles on treadmill
    2200 EZ in pool
    Categories
    Swim Workouts
Page 1 of 79 123451151 ... LastLast