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  1. Saturday, Nov. 29

    by , November 29th, 2008 at 01:18 PM (The FAF AFAP Digest)
    20-25 minutes of RC/stretching

    SCM, solo:

    Warm up:

    400 swim
    200 kick
    100 fly drills

    Speed work:

    8 x 75 kick, 20 RI
    EZ, fast, EZ by 25

    50 EZ

    4 x (4 x 50) on 1:10
    4 of each stroke, reverse IM order
    EZ, build, fast, EZ
    wore fins on fast ones, went 26, 35, 27.5ish, 28ish

    100 EZ

    50 breast AFAP from push (just for fun),
    went 41.
    (PB is 41.5 from last year when I cramped and flutter kicked part of the way. My BR kick is just awful. No propulsion from it whatsoever.)

    100 EZ

    4 x 25 free AFAP with fins, 50 EZ after each 25, no interval

    100 EZ

    Total: 2400 meters

    Updated November 29th, 2008 at 01:26 PM by The Fortress

  2. Friday, Nov. 28

    by , November 28th, 2008 at 02:13 PM (The FAF AFAP Digest)
    Took yesterday off. Resisted going running. Then successfully resisted going to the turkey burner spin class this morning. Miss cross training ...

    Went to the gym ...

    20-25 minutes of RC and stretching.

    Swim, SCM, solo:

    Warm up:

    300 swim
    200 kick
    200 IM drill

    4 x 100 fly drill
    (2 x left arm, right arm by length,
    2 x 2 left arm 2 right arm, 1 full stroke)

    50 EZ

    Speed work:

    6 x (3 x 25)
    easy speed fly, UW shooter, EZ

    Then I did Jonathan's set from the "Fun & Fast" thread, minus one fast 50 because my daughter couldn't stand watching me swim anymore. lol. But I reversed the amount of recovery swimming to increase as I went along. I was swimming against a bare wall with no gutters, so my times seemed slightly slower than yesterday.

    50 EZ
    50 fast with finz: back, 28ish
    100 EZ
    50 fast with finz: free, 26ish
    (horrible side winding turn, need to practice race pace freestyle turns next week)
    150 EZ
    50 fast with finz: backstroke kick, 27.5ish
    200 EZ
    50 fast with finz: backstroke, 28-29 ish, scrapped along the bottom for awhile after the turn cuz the pool was so shallow
    250 EZ

    100 dolphin dive

    Total: 2650 meters

    Trying to shift into taper mode a bit. Taper is frustrating for me. I dislike tapering because I feel exercise deprived. I also really have no clue what I'm doing and am still experimenting. I've tried Ande's 2 week taper plan before, but I've felt over tapered from it. (At 6'4", he probably needs more tapering than a 5'4" girl with less aerobic base.) So I'm trying to reduce yardage a bit, eliminate any hard aerobic work and carry on with speed work. I'll start really loafing the middle of next week or so.

    Heading off to visit Jim Thornton and visit my favorite boutique in Sewickly.

    Updated December 2nd, 2008 at 02:38 PM by The Fortress

  3. Swimming in Pittsburgh

    by , November 26th, 2008 at 03:31 PM (The FAF AFAP Digest)
    Drove to Pittsburgh last night in the snow. Wish I had been heading south ...

    Swam at the Rivers Club in downtown Pittsburgh. Three lane 3 foot deep pool. But it was SCM, and had backstroke flags, a pace clock and I had the pool to myself. So I was a happy camper. Definitely beats the Y!

    Before swimming, I did an hour of very light weights and core work. Then hit the pool. I modified one of Chris' taper workouts. I saw he did the same one today in its more studly form. LOL

    Warm up:

    750 variety swim, kick, drill

    4 x (4 x 50) @ 1:15
    1-3 descend to fast, 4 easy

    Did 2 sets fly and two sets back
    Wore finz on the fast ones
    Went 28 and 27.5 is on back and the same on fly. Couldn't SDK too deep because the pool was so shallow.

    50 EZ

    20 x 25 kick
    Odds fast, evens easy
    (5 fast UW shooters on stomach, 5 fast backstroke)

    50 EZ

    50 AFAP back, 27ish

    300 C/D

    Total: 2100 meters

    Day off tomorrow. Sorely tempted by the 90 minute "turkey burner" spin class with the Tour de France on the big screen on Friday, but trying to resist. Thought I was going to to enjoy a week or so of rest, but, no, not feeling the love.

    Updated November 28th, 2008 at 07:07 PM by The Fortress

  4. Tuesday, Nov. 25

    by , November 25th, 2008 at 11:36 AM (The FAF AFAP Digest)
    Only had time for a very quick workout. Teaching a couple art history classes today (yes, not my normal gig). Then heading up to Pittsburgh to visit relatives and hopefully see Wild Jim Thornton up at the the Northern Compound. lol

    800 variety warm up

    5 x 100 back on 1:50, descend

    50 EZ

    20 x 25, alternate AFAP free and EZ DAB

    200 C/D

    Total: 2050

    Felt like utter crap! lol Still really sleep deprived and not used to swimming in the am at all. Going to have to try to hit the pool in the am all next week. Should be able to catch up on sleep over the next 5 days.
  5. Monday, Nov. 24

    by , November 24th, 2008 at 02:02 PM (The FAF AFAP Digest)
    Adapted one of DV-Onefish's workouts today. Just cruised the 4 x 100 sets. Felt sluggish today. Hopefully that will go away soon. I'm reluctantly cutting out all cross training, except for some light weights to hold the shoulder together, until after Zones.

    700 variety warm up

    4 x 100 free on 1:40
    1 x 50 fast with finz on 1:00
    (swam back, 27ish)
    4 x 100 back kick on 2:00
    2 x 50 fast with finz on 1:00
    (swam back, 27-28ish)
    4 x 100 backstroke on 1:50
    3 x 50 fast with finz on 1:30
    (swam fly, 27ish)
    4 x 100 recovery free on 1:40
    4 x 50 fast (about 95%, didn't have an AFAP gear today) with finz on 3:00 with a 50 EZ after each
    (swam back, went 27ish)

    200 C/D

    Total: 2800

    Updated November 24th, 2008 at 09:42 PM by The Fortress

  6. Sunday, Nov. 23

    by , November 23rd, 2008 at 05:35 PM (The FAF AFAP Digest)
    My team pool was closed this weekend for a swim meet. Pretty bummed about that because I didn't get a chance to practice starts and might not before Zones ... Hmmm ... Even worse, I had a whacking bad case of hormonally induced insomnia last night. Was sorta sleep walking through my day. My son finally dragged me off to the gym. Swam in the 85 degree SCM pool. But didn't feel quite as bad as I feared.

    Warm up:

    800 variety warm up of swim, kick and drills

    Aerobic set:

    8 x 100 on 2:00
    alternate backstroke and backstroke kick

    Speed/Hypoxic Work:

    Did a short set I hadn't done in awhile but really like (and could tell the pool was 25 meters!)

    10 x 25 hypoxic shooters
    50 EZ
    10 x 25 fast fly with finz
    50 EZ
    10 x 25 hypoxic shooters
    50 EZ

    100 EZ

    50 fly AFAP with finz from a push, 27ish. Felt this was pretty fast given the 85 degree temp.

    300 warm down with some fun dolphin diving

    Total: 2950 meters

    That pool must have loads of chlorine in it. My face is still bright red. I need to take Jonathan's advice and put some glycerin soap in my swim bag.

    Checked my email. Got confirmation from the meet director of the Zones meet. He has switched me from the 50 breast to the 100 fly so I can get a 50 fly split. I am absolutely sandbagging my 50 free time. Yes, I am very evil. But, happily, neither the meet director or I have any problems with it.

    Updated November 23rd, 2008 at 08:23 PM by The Fortress

  7. Friday, Nov. 21

    by , November 21st, 2008 at 04:23 PM (The FAF AFAP Digest)
    No swimming today.

    75 minutes at the gym doing weights and core work. Felt pretty strong. Did the lat pull down for the first time in ages. Very light weight though.

    Hopped on the treadmill for a 4 mile run. (Julie will come along and call me a hypocrite now unless she's already left for MI. lol But I'm not a real runner anymore.) The treadmill is really really boring though ...

    For the record, I will NOT be doing the Tahoe swim those fools are chatting about on the forum.
  8. Speed Work

    by , November 20th, 2008 at 03:30 PM (The FAF AFAP Digest)
    25-30 minutes of core work and a few weights

    PM swim:

    Warm up:

    700 variety swim
    5 x 100 one arm fly drill @ 1:45

    Speed sets:

    10 x 50 kick @ 1:00
    odds fast backstroke kick, evens easy

    100 EZ

    10 x 25 @ :40
    odds AFAP fly, evens easy
    50 EZ
    10 x 25 @ :40
    odds AFAP backstroke, evens easy
    50 EZ
    10 x 25 @ 40
    odds AFAP free, evens easy
    50 EZ
    (Had some cramping issues. Forgot to drink water this am. OD'd on coffee.)

    200 EZ

    50 fly AFAP with finz, 26 (cramped)

    200 EZ

    Total: 3350
  9. Bounced Back!

    by , November 19th, 2008 at 04:04 PM (The FAF AFAP Digest)
    Feeling good today!


    60 minute spin class
    40 minutes of core, RC and stretching

    Lunch break ...


    Swim, SCY, solo:

    Warm up:

    800 swim, kick and drilling

    Aerobic set:

    3 x (4 x 100) on 1:45, IM Transition
    #1 fly/back
    #2 back/breast
    #3 breast/free
    #4 free/fly

    Kick set:

    4 x 200 kick on 3:45
    alternate 50 fast/50 easy
    #1 dolphin kick on back
    #2 dolphin kick with board
    #3 backstroke kick
    #4 flutter kick with board
    (legs a bit tired from spinning)

    100 EZ

    Lactate Set:

    6 x 50 AFAP on 3:00 with finz, 50 EZ after each one
    #1 50 back, 26
    #2 50 back, 26.5
    #3 50 fly, 25.5
    #4 50 fly, 25.5
    #5 50 back, NT
    (As I was speeding into the wall to finish, I crashed right into a senior noodler. The noodler was obviously having a senior moment and decided to go across several lanes to get to the ladder. This is a huge pet peeve of mine -- can't they look and see someone is traveling fast right at them?! I don't want to hurt them, obviously, but I don't want to get hurt either! Sheesh.
    #6 50 back, 26.5
    (These times are all guesses. It's very hard to time yourself. When I've had a coach yelling out times at GMU, I usually am a bit faster.)

    100 C/D

    Total: 3600

    Other random thoughts:

    Felt much better today. Think I was suffering from allergies before. My dog allergy, which is severe, is becoming almost a disability. Last time I was staying in a house with dogs for almost a week (family funeral stuff), I was sick for almost 3 weeks after. Ugh! I'm worried I'm going to encounter dogs over Thanksgiving ... Everyone in my family has dogs ... However, this problem may be a good excuse for me to avoid going to FLA to visit my in laws in Feb. I may send Mr. Fort with the kids and go to Auburn instead. That's what I'm plotting at the moment anyway ...

    A friend emailed me the other day saying I was only .7 off the WR in the 50 fly SCM. Didn't know that. Really wish I had a chance to swim it again this year, as my 50 fly has been rockin' lately. Last time I swam it on 3 days rest, I went 30.7. I had lifted and run days before that meet. It'd be nice to see what I could do with a taper, but it ain't happening. It's really frustrating that there aren't more SCM meets on the east coast. In any event, I expect this record to be smashed at Long Beach in December.

    My shoulder is still nagging me some. I think I'm going to shut down all 100 fly training for awhile and stick with 25s and 50s. Not that I've done any since my last 10 x 75 that started the problem ... lol

    Updated November 19th, 2008 at 04:09 PM by The Fortress

  10. Half-Hearted, Tuesday, Nov. 18

    by , November 18th, 2008 at 01:33 PM (The FAF AFAP Digest)
    Not feeling so hot today. Low energy, didn't run like I was hoping to. Dragged myself to the pool.

    Warm up:

    700 swim & kick
    10 x 25 UW fly spin drill with MF

    Mermaid sets:

    6 x 100 dolphin kick on back with MF @ 1:45
    (just cruised, holding 1:08-1:10)
    (realized I was not putting my head back as far as I should be)
    8 x 50 dolphin kick with board, fast @ 1:00
    (held around :28s)
    8 x 25 UW shooter with MF AFAP
    50 EZ

    (Got through this set, but was interrupted a lot. Had to explain what masters swimming was to someone. Had to explain the use of fins and MF to someone else. Had to explain to a mother who wanted her blind daughter to swim in my lane that a MF was a lethal weapon. No idea why she wanted her to swim in my lane as there were others available ... Had to say hi to the "Jazz Hands" of my pool -- he look just like Brian and trains like him too. lol.)

    5 x 150 @ 2:15 with fins
    100 kick, 50 back @ 200 pace

    200 IM drill

    150 C/D

    Total: 3300
  11. Monday, Nov. 17

    by , November 17th, 2008 at 08:34 PM (The FAF AFAP Digest)
    Woke up with a sore throat. Ande told me "not to get one," so I said OK and am denying its existence. It could be allergies, as there were dogs in my house for a day or so. That never agrees with me.

    Had my littlest one home from school with a cold. No swimming today. Hopped on the bike at home for half and hour. Really really hoping she's better and I can get to the pool tomorrow. I feel the need for a mermaid workout.

    Updated November 17th, 2008 at 09:12 PM by The Fortress

  12. Quality Aerobic Day, Sunday, Nov. 16

    by , November 16th, 2008 at 12:12 PM (The FAF AFAP Digest)
    Swam with my team. Workout posted on the board. It was a grinder workout. My lane adapted the workout and took more rest. (Teammates were tired from 20 x 200 LC yesterday. Ack) After two days out of the water, I felt pretty good. Just a little sore from the weights yesterday.

    Warm up:

    1000 OYO (I did 700)

    Main sets:

    8 x 150 with fins on 2:20,
    100 kick, 50 fast
    (My lane switched the interval from 2:00 to 2:20. I did backstroke kick and backstroke.)

    50 EZ

    Assigned set was:

    30 x 50 on 40/45,
    7 fast free, 3 easy stroke.
    My lane decided this was garbage yardage, so we did a IM/stroke set instead, which I sorely needed:

    10 x 150 on 2:30,
    100 IM, 50 stroke

    100 EZ

    Sprint set:

    16 x 25
    2 fast, 2 easy on :30 with fins

    200 C/D

    Chatted with teammates in hottub. Discusses super relays and B70s -- not politics!

    Total: 4150
  13. Saturday, Nov. 14

    by , November 15th, 2008 at 01:27 PM (The FAF AFAP Digest)
    Took the day off yesterday after the grueling Thursday practice & weights. I usually take Saturday off, but needed a break on Friday. Looking back, I think I've been training harder the last 6 months or so ... feel more broken down more frequently. I'm actually looking forward to resting a bit for Zones.

    Went to the gym for 90 minutes with my son this morning. He's done with cross country and is starting winter training for the crew season. So he's been lifting. It's nice to have a workout buddy on the weekend. Did weights, core work and RC work. Expect to be sore later, as it was an unusually long session.

    Going on a 5 mile run right now. It's warm and not raining!

    Edit: Only got in a 3 mile run. Got drenched!

    Updated November 15th, 2008 at 04:40 PM by The Fortress

  14. Tricked!!, Thursday, Nov. 13

    by , November 13th, 2008 at 10:11 PM (The FAF AFAP Digest)
    AM -- 60 minutes at the gym, weights and core work

    PM -- swim with my team:

    Ack. I drove off to go to stroke night, but got make up freestyle night instead. I knew something was up when I walked in and saw the look on my coach's face. (She knows I'm not a freestyle junkie.) To make matters worse, there were very few people there 2 per lane) and no chicks. So I swam with the fast boys and put on my fins to keep up with the intervals on the main set. Paul Smith would scold me for this, but since he doesn't read the blogs, I'll miss the lecture ... unless someone else is up to it. At least I used no fins yesterday. So, here goes,

    Warm up:

    400 swim
    4 x 25 UW dolphin kick on :40
    200 kick
    4 x 25 UW flutter kick on :40
    (did about 3/4 length UW)
    200 pull (I swam)
    4 x 25 UW breaststroke pull outs on :40
    (I did dolphin kick instead)
    200 IM drill (I didn't get to this)

    This was a very difficult warm up. I'm not used to power kicking during warm up. I don't usually start in earnest until I've put in 700-800 yards or more. Not sure I liked this approach too much. I was sore from weights and could have used a little more standard warm up to loosen up.

    Main sets:

    16 x 100 (a disguised broken 1650, I think):


    4 x 100 free on 1:15
    4 x 75 free/25 free drill on 1:30
    4 x 100 free pull on 1:15
    4 x 75 free/25 IM order on 1:20

    I did this:

    4 x 100 free on 1:15 (Geez! )
    4 x 100 back on 1:30 (easy by comparison )
    4 x 100 backstroke kick on 1:15
    (held 1:06-7, ouch! )
    4 x 100 back on 1:20 (skipped a 50 on #3 )

    200 EZ

    Next set:

    200 easy, 50 kick/50 drill
    200 broken timed swim with 10 seconds rest at each 50
    200 easy
    100 or 200 broken timed swim with 10 seconds rest at each 50 from the blocks

    Everyone was pretty exhausted and starting to get calf cramps, a common phenomenon among the fast oldsters on my team.

    I did the first 200 backstroke with finz from a push and went 2:06, even splitting it. Cramped immediately on the push off and swam through it.

    Then, a comedy of errors ensued. Everyone tried to do a 100 from the blocks and everyone cramped and had to pull up. Really painful. Eased out cramps and tried again. Suggested to my coach that perhaps sometimes we should sprint after warm up and then do the aerobic sets to avoid the cramping problems from built up lactic acid.

    Since I had no desire whatsoever at that point to "sprint," I just did another broken 200 backstroke with finz. Went 2:01, splitting 29, 31, 31, 30. So the good news is that I'm all ready for a 200 backstroke! Actually felt pretty strong.

    Did 150 C/D

    Total: 3850

    I'm probably going to go to my team practice on Sunday as I usually do, but then skip team practices until after Zones and do speed work on my own. There are just not enough sprinters on my team! I was way too tired and crampy to practice starts tonight, so I MUST do that on Sunday.

    Absolutely dead now ...

    Updated November 14th, 2008 at 09:53 AM by The Fortress

  15. Copycat, Wed., Nov. 12

    by , November 12th, 2008 at 05:18 PM (The FAF AFAP Digest)
    Only had time for a quick workout today. Logged on to the forum, checked the blogs, and decided to steal Quicksilver's workout from earlier today (without the aerobic set -- no time). Thanks Quick!

    Warm up:

    700 of various swim, kick and drill

    Kick set:

    20 x 50 kick on 1:10
    odds, flutter kick with board
    evens, backstroke kick working underwaters (10 SDK off push and 8 SDK off turn)

    100 EZ

    Speed set:

    7 x 100 backstroke on 2:00 done as:

    100 smooth
    75 easy, 25 fast
    50 easy, 50 fast
    25 easy, 75 fast
    50 fast, 50 easy
    25 fast, 75 easy
    100 easy

    100 C/D

    Total: 2600
  16. Speed Work, Tuesday, Nov. 11

    by , November 11th, 2008 at 03:24 PM (The FAF AFAP Digest)
    Successfully resisted the urge to go running this morning. Got an assist from one of our first really cold mornings. Instead, got a short speed workout in and will do core/RC work at home later.

    Warm up:

    600 swim-kick
    10 x 25 fly spin drill, alternating 2-3-4 kicks on each side

    Speed set

    2 x through with finz:
    100 strong on 2:00
    100 EZ
    2 x 50s AFAP on 1:30
    100 EZ
    8 x 25, alternate AFAP/EZ
    100 EZ

    Set 1:
    100 back, 1:00
    2 x 50 backstroke kick, 27s
    4 x 25 fast free
    (I can never get my times on 25s. Can't see the pace clock from the lane I swim in.)

    Set 2:
    100 dolphin kick on back with MF, :55 (jammed last turn and died on last 25)
    2 x 50 backstroke, 26.5ish
    4 x 25 fast fly

    500 dolphin kick on back with MF

    100 EZ

    Total: 2850
  17. Monday, Nov. 10

    by , November 10th, 2008 at 03:47 PM (The FAF AFAP Digest)
    Sent in my entries for SCM Zones today. Will only swim the 50 free, 50 breast and 100 IM on Sunday. Just swimming the 50 breast for fun. Hoping for good times in the other two events. I went 29.2 in the 50 free earlier this year at the Albatross meet; should be faster than that. Haven't swuim the 100 IM in SCM in two years. I'm skipping the 100 back on Sunday because I already have a pretty good time this year from IGLA (1:11) and it's back-to-back with the 100 IM, for which I have no time.

    Still feeling run down and sore today, so I skipped my morning spin class today. May go easy on the cross training this week. Can't wait for a deep tissue massage I have booked for Thursday.

    Today, SCY, solo:

    Warm up:

    600 swim-kick
    6 x 50 fly drills, 15 RI

    Main sets:

    9 x 100 backstroke with fins on 2:00,
    descend 1-3, 4-6, 7-9, each set faster
    Went: (1:15, 1:10, 1:03), (1:12, 1:06, 1:02), (1:10, 1:04, 1:01)
    100 EZ
    (Chris S. was the inspiration for this set, as I recall him saying a few months back that, when you're broken down, experiment with pace or target time work)

    4 x 100 modified "power kick", 45 RI
    done as:

    - Push off on the opposite side of the starting blocks, kick 12 SDKs surfacing into cruise free with a strong 6 beat (overkick)
    - at the first wall finish hands first and go immediately into a 10 second all out kick against the wall.
    - Stop, then grab the backstroke start bar and go into a back start, 10 SDKs then cruise backstroke
    - immediately start 3rd 25 doing forward "V" scull (on your back, feet out of the water looking toward the opposite side sculling)
    - At the final wall when your feet touch pull into the wall then explode with 12 SDKs into easy free with overkick to wall.

    100 EZ

    5 x 50 backstroke AFAP with fins on 3:00, 50 EZ after each (went 26.5-27s)

    10 x 25, alternate easy speed fly, easy DAB

    500 dolphin kick on back with MF for core

    200 C/D

    Total: 3850

    Updated November 10th, 2008 at 03:58 PM by The Fortress

  18. Sunday, Nov. 9

    by , November 9th, 2008 at 02:44 PM (The FAF AFAP Digest)
    Took it easy this weekend as I've been feeling tired, a bit overtrained and sinus-y. Took Saturday off completely. Today, I slept in, which was fabulous! Put in 70 minutes at the gym with my son. Then, I went for a quick recovery workout in the warm (85 degree) SCM pool at my gym.

    400 warm up
    10 x 50 back on 1:00
    100 dolphin dive
    = 1000 meters
  19. Friday, Nov. 7

    by , November 7th, 2008 at 03:36 PM (The FAF AFAP Digest)
    Woke up early this morning to put Mini-Fort on a bus for a 3 day travel meet in NC. Still tired and was a bit unmotivated when I hit the pool today, which is somewhat unusual for me ... Looking forward to sleeping in tomorrow since the soccer season is over.

    PM Swim:

    400 swim
    200 kick
    100 fly drill

    12 x 100 on 2:00
    #1-4: power kick with fins
    (15 UW fast dolphin kick on belly, 10 easy free each length)
    #5-8: backstroke kick
    #9-12: 50 breast/50 free

    100 EZ

    24 x 25, alternate EZ/AFAP
    (4 free, 4 back, 4 fly fast)

    100 EZ

    50 back AFAP (cramped)

    100 EZ

    Total: 2850

    I had trouble with cramping again today. Going to book a sports massage! Planning on hitting the gym tomorrow.
  20. Thursday, Nov. 6

    by , November 6th, 2008 at 03:12 PM (The FAF AFAP Digest)
    AM -- 5 mile run. Had the plods the first couple miles. Still tired from my triple of the other day.

    PM -- Swim/solo/SCY:

    400 swim
    200 kick
    4 x 50 fly drills

    3 x (8 x 25) 4 point shooters with MF on :30, extra 30 seconds rest between each set of 8

    100 EZ

    5 x 150 backstroke on 3:00
    (Was having trouble staying under much. Maybe the lungs were tired from previous set or maybe my SDKs are just in the tank permanently. Cramped up some on these, but swam through the cramps.)

    50 EZ

    Started to do a set of 10 x 50 fast kick, but was getting painful calf cramps so stopped after a couple and sat in the hot tub. Legs are/were probably too overloaded. Going to take tomorrow morning off so I can get in a good afternoon swim.

    100 EZ

    Total: 2500
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