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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/
My team:
Rockwall Aquatic Masters ("RAM")

  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