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  1. Tuesday, Oct. 22

    by , October 22nd, 2013 at 06:21 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull w/agility paddles @ :10 RI
    4 x 50 caterpillar fly drill @ :10 RI
    8 x 25 shooters w/fns @ :45
    100 EZ

    Main Sets:

    7 x 50 burst + cruise @ 1:30
    100 EZ

    6 x 50 DPS w/agility paddles @ 1:00, alt back and free
    100 EZ

    3 x (25 AFAP free w/fins + 75 EZ) @ 3:00 (10 lows)
    100 EZ

    2 x 15 AFAP + 35 EZ from the blocks
    100 EZ

    Total: 2450, I think I did something else in there but have now forgotten


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

    I felt kinda bushed today, shoulders fatigued and quads burning. I realize I've been doing speed work pretty unrelentingly without a recovery week. (I don't think the time off from being sick was really recovery.) So I'm shutting things down for the next 4 days.

    Psych sheets for Sprint Classic: http://www.swimphone.com/mobile/meet....cfm?smid=4907

    Article on resistance training and assisted speed for sprinting. I do both! http://swimswam.com/how-to-use-resis...g-in-swimming/

    Updated October 22nd, 2013 at 07:52 PM by The Fortress

    Categories
    Swim Workouts
  2. Crampy, Monday, Oct. 21

    by , October 21st, 2013 at 09:54 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull
    4 x 50 free, descend to 200 pace
    8 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

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

    6 x (25 AFAP + 75 EZ) @ 3:00
    50 EZ

    5 x (50 AFAP w/fins + 150 EZ) @ 5:00
    free, 22 high
    dolphin kick w/board, 24 high
    flutter kick w/board, 25 flat
    breast, 27 high
    backstroke kick, 23 high

    6 x 25 w/chute & paddles
    100 EZ

    3 x 25 w/chute -- dive off blocks and do 10 fast SDKs, cruise back
    100 EZ

    Total: 3675


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

    Good grief, I had trouble getting this workout in. My energy was better today (though still coughing), but my calves just wouldn't cooperate. So I aborted lots of fast efforts when I cramped pushing off the wall or couldn't swim through it. I almost gave up on being able to get the fast 50s in, but the cramping ebbed a bit toward the end and when I kicked with a board. Hopefully, I will be able to go off the blocks tomorrow ... And hopefully my massage on Wed will help the besieged calves.
    Categories
    Swim Workouts
  3. Sat., Oct. 19

    by , October 20th, 2013 at 10:57 AM (The FAF AFAP Digest)
    Swim @ Sewickley Y

    Met up with Jim and Water Rat at the Y to do a workout of Jim's design.

    700 warm up

    3 x (4 x 150)
    R1 @ 2:20
    R2 @ 2:10
    R3 @ 2:00

    I did free on round one and backstroke kick with fins on round 2. On round 3, I opted to do strong 100s. Did 2 flutter kick with board & fins and 2 backstroke kick, holding 1:00 or under. Mark was holding some very fast free times.

    50 EZ

    6 x (75 EZ @ 1l15 + 25 AFAP @ :45)
    -- I cramped on the first 3 AFAP efforts and had to shut them down, likely from all the kicking. The last 3 I pushed off very gently and did breaststroke.

    100 EZ

    Total: 2950


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

    I had meant to just cruise today, but ended up with a mostly aerobic workout, which was fine. I'm going to take today off and be lazy. Poor Jimby is suffering from a similar malaise and so was one of my dinner guests. Nasty virus going around.

    Jim was regaling us with tales of his interview with Brent Rushall of USD fame. Coming soon to Swimmer magazine! Among other tidbits, Rushall does agree that deeper pools are faster (yes!) and that toys are unnecessary (no!).

    Updated October 20th, 2013 at 11:18 AM by The Fortress

    Categories
    Swim Workouts
  4. Friday, Oct. 18

    by , October 19th, 2013 at 10:46 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull @ :10 RI
    4 x 50 DPS free @ :55
    3 x (4 x 25 shooters + 25 EZ) @ :45
    75 EZ

    Main Sets:

    5 x (25 fast flutter kick + 25 EZ)
    100 EZ

    8 x 25 burst + cruise @ 1:00
    -- 4 SDK, 4 flutter
    100 EZ

    3 x (25 AFAP free w/fins + 75 EZ), 10s

    1 x 25 AFAP backstroke -- the touchpads were in, couldn't resist
    125 EZ

    1 x 50 fast free @ 1:00
    1 x 50 EZ @ 1:00
    1 x fast 50 free @ 1:00
    2 x 50 EZ @ 1:00
    1 x fast 50 free @ 1:00
    3 x 50 EZ @ 1:00]
    1 x fast 50 free @ 1:00
    4 x 50 EZ @ 1:00

    -- wanted to do another round, but they were having a meet at Pitt, so had to get out

    Total: 3300

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

    Pretty tired after that effort and fast 50s are still hard. Just going to do a slow recovery swim tomorrow or Sunday. And I need a massage! My calves have really been cramping my last few workouts. I did hit the foam roller and did some stretching for 20 minutes later in the afternoon.

    Updated October 19th, 2013 at 06:26 PM by The Fortress

    Categories
    Swim Workouts
  5. Thursday, Oct. 17

    by , October 17th, 2013 at 08:08 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    6 x 50 sculls & drills
    8 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

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

    4 x (25 AFAP free w/fins from a push + 75 EZ) -- 10 lows, very good for me
    100 EZ

    4 x
    50 @ 100 pace @ 1:00
    100 back kick @ 200 pace @ 2:00
    50 EZ

    100 EZ

    8 x 25 w/parachute & paddles
    100 EZ

    Total: 3300


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

    Still making no forward progress. I've even been feeling slightly light headed during practice when I try to push it and dying at the end of 50s. Oh well, one day I'll snap out of it. I think part of my problem is just stress thanks to my defiant daughter. Wonder where she gets that from ?

    I was muddling over the SCM season today. No way will I be able to replicate last season's great times in all 9 sprint events. In addition to the move/lack of training/malaise, I will be one meet short. But I would still like to swim at NE Champs in mid-Dec. I've decided that my focus event will be ... wait for it ... 50 free! Jazz and Chowmi would be proud. I've always had a love/hate relationship with 50 free. But since my shoulder has been better, I've been swimming more freestyle and enjoying it. Plus, I had good results at nationals when I added more dolphin kicks. I was .1 off the WR last year at NE Champs. So I have something to aim for. Need to work on my flutter kick! I feel like flutter kick is more a function of endurance, whereas dolphin kick is more of a function of core strength.
    Categories
    Swim Workouts
  6. Tuesday, Oct. 15

    by , October 15th, 2013 at 04:34 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull
    100 fly drill
    4 x 50 DPS free w/paddles
    50 EZ
    8 x 25 shooters w/fins @ :45
    50 EZ

    Main sets:

    4 x through:
    50 @ 100 pace @ 1:00
    50 EZ @ 1:30
    -- wanted to do more of these but was dead and had no speed

    100 EZ

    2 x through
    3 x 100 back kick w/fins @ 1:30 (hold :59-1:01)
    50 EZ
    3 x 100 back kick w/fins @ 1:30 (hold :50-1:01)
    150 EZ

    5 x 50 DPS backstroke @ 1:00
    100 EZ

    Total: 3150


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

    Today was a fail. I woke up super congested and lethargic -- just when I thought I was getting better (though still hacking some). It might be allergies, feels like it. I am slightly worried it might be the puppy. Since fixing my thyroid problem, I haven't had any issues being around dogs. But we got the puppy before I was re-tested. Or maybe it's just the ragweed and crap. Frustrating! I want my usual energy back.
    Categories
    Swim Workouts
  7. Sun & Mon, Oct. 13-14

    by , October 14th, 2013 at 02:12 PM (The FAF AFAP Digest)
    Sunday:

    Swim/SCY/Solo @ Pitt

    I had contemplated doing a third speed workout in a row. But when I got in the pool my legs were dead. So I did a recovery/technique workout, spending some time chatting with one of my masters swimmers.

    600 various
    4 x 50 scull w/paddles
    4 x 50 chest press fly
    4 x 50 catepillar fly drill w/paddles
    4 x 25 breast kick drills
    4 x 50 breast pull w/turtles
    6 x 25 fish kick
    10 x 25 shooters w/fins @ :45
    100 EZ

    Total: 2000


    Monday:

    Didn't feel like going to the pool, so got in some drylands

    15 min RC/scap ex
    40 min:
    goblet squats
    hammers power wheel pike ups
    power wheel roll outs
    long arm curnches
    planks w/DBs pulling them to the waist
    kettleball swings


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

    I got around to entering the Sprint Classic on Oct. 27 today. I entered all 4 50s and the 4 25s. Not sure I'll swim all four 50s; I'll see how I feel. I'll only rest a couple days so didn't enter PRs (which I would only do for a fully tapered meet anyway).

    Swim Meet Events

    Event
    Number
    Gender Distance Stroke Time Date
    5 Female 50 SCY Fly 0:26.80 10/27/2013
    11 Female 50 SCY Free 0:25.20 10/27/2013
    15 Female 50 SCY Breast 0:34.50 10/27/2013
    19 Female 50 SCY Back 0:28.00 10/27/2013
    23 Female 25 SCY Fly 0:12.50 10/27/2013
    25 Female 25 SCY Back 0:13.30 10/27/2013
    27 Female 25 SCY Breast 0:15.50 10/27/2013
    29 Female 25 SCY Free 0:11.80 10/27/2013
  8. Sat, Oct. 12

    by , October 12th, 2013 at 05:59 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull w/paddles @ :10 RI
    4 x 50 chest press fly drill @ 1:10
    4 x 50 caterpillar fly drill @ 1:10
    4 x 25 breast kick drills
    50 EZ
    8 x 25 shooters w/fins @ :45
    100 EZ

    Main Sets:

    4 x 25 burst SDK + cruise @ 1:00
    50 EZ
    4 x 30 burst SDK + cruise from the blocks
    100 EZ

    3 x (25 AFAP fly from the blocks (11 highs) + 25 EZ)
    -- still not happy with my breakouts
    -- I should prolly try these with a tech suit
    100 EZ
    3 x (25 AFAP back from the blocks + 25 EZ) (12 highs)
    100 EZ

    5 x through: (3 rounds free w/paddles, 2 rounds kick)
    4 x 25 + 50 + 50
    1-3 25s = 100 pace @ :30
    4th 25 = EZ @ :30
    50 = 200 pace @ 1:00
    50 = EZ @ 1:30

    200 EZ

    Total: 3725


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

    Having a lovely restful peaceful weekend. Hope to do a third speed workout in a row tomorrow and then do some drylands on Monday. Hope the body cooperates. Adding in lots of starts definitely makes the workout harder. My legs were burning at the end of that last set.

    Updated October 12th, 2013 at 06:13 PM by The Fortress

    Categories
    Swim Workouts
  9. Friday, Oct. 11

    by , October 11th, 2013 at 08:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull w/agility paddles
    8 x 25 drills -- tried some new ones
    100 EZ
    6 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    4 x 25 burst + cruise back SDK @ 1:00
    50 EZ
    4 x 30 burst + cruise SDK from blocks
    50 EZ
    4 x 25 burst + cruise, fast hands @ 1:00
    100 EZ

    2 x (AFAP 25 free from the blocks + 75 EZ)
    -- free, 11s
    50 EZ

    Did a modified version of an ascending rest set from Workout #1 in the HIT forum:

    4 x (50 + 2 x 25 + 50)
    Round 1 = @ RI :15 each break
    Round 2 = @ RI :20 each break
    Round 3 = @ RI :25 each break
    Round 4 = @ RI :30 each break
    50 @ 200 pace
    25s @ 100 pace
    50 @ 100 pace
    100 EZ after each round
    -- did 1 breast and 3 free w/paddles

    50 EZ

    8 x 25 AFAP backstroke kick w/fins @ 1:00 (11 lows)
    200 EZ

    bungee cordz work -- 4 x kick to resistance and hold, kicking hard for :15. I didn't have the energy to do my usual :30
    100 EZ

    Total: 3750


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

    Got in a decent workout today despite the hacking. The last couple colds I've had have really grabbed hold of me and not let go. I need a magic immune system booster! Just me here this weekend; Mr. Fort and Lil Fort are visiting in NoVa. I'm puppy sitting. Hoping to get in a swim with Jimby this weekend.
    Categories
    Swim Workouts
  10. Wed., Oct. 9

    by , October 9th, 2013 at 08:09 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull w/agility paddles @ :15 RI
    4 x 50 free w/turtles @ 1:00
    6 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

    Decided to mix it up a little today with some different sets. Still hacking and having some difficulty on the breath control.

    4 x
    :10 fast kick at wall + 25 burst SDK & cruise + :10 rest + 25 UW + 25 EZ

    100 EZ

    4 x
    25 burst + cruise (fast hands breast) + :10 rest +25 breast @ 100 pace + 25 EZ

    200 EZ

    3 x (4 x 25 + 50 + 100)
    1-3 25s = fast fly/back/breast
    4th 25 = EZ
    50 = free @ 200 pace
    100 EZ

    3 x w/fins & paddles
    2 x 50 free smooth @ :45
    1 x 50 free fast @ :45
    1 x 50 flutter kick fast w/board
    100 EZ

    Total: 3750


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

    My hypoxic ability feels caput right now. I might as well be a pack a day smoker. lol Hopefully, when I kick this nasty cough cold completely, I can get back to more UW. At least I've been in the pool 6 out of the last 7 days!
    Categories
    Swim Workouts
  11. Oct. 7-8

    by , October 8th, 2013 at 03:39 PM (The FAF AFAP Digest)
    Monday: Swim/SCY/Solo:

    Hopped in for a short swim after masters practice. It was distance night and I assigned Patrick's Reese's Pieces Broken 500 set. They seemed to like it. I hadn't been hacking too badly on land, but was really hacking while trying to swim.

    Warm up:

    600 various
    4 x 50 scull
    6 x 25 shooters w/fins
    100 EZ

    Main Sets:

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

    Jazz Hands standby:
    8 x (25 AFAP + 75 EZ) @ 3:00
    50 EZ

    8 x 25 kick, hold best average @ 1:00
    -- did dolphin kick w/fins & board, held 11s
    200 EZ

    Total: 2600


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

    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main Sets:

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

    4 x (25 AFAP from blocks + 75 EZ)
    2 x free =11s, fly = 11, breast = 14
    50 EZ

    3 x (50 AFAP w/fins + 150 EZ) @ 5:00
    2 x fly (23 highs), breast (28)
    -- I was gassed and feeling a little shakey after these. My body isn't really ready for prime time yet.
    100 EZ

    8 x 100 cruiser kick w/fins @ 1:40 (held around 1:05s)
    -- 4 with board, 4 w/o
    100 EZ

    5 x 50 DPS free w/agility paddles @ 1:00
    100 EZ

    Total: 3800


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

    Still not doing too much, but at least I'm back in the water doing a little speed work. The technical details felt crappy, as they usually do when I've been out of the water. My lungs are still pretty battered. However, none of this will dissuade me from signing up for the Sprint Classic in a couple weeks!
    Categories
    Swim Workouts
  12. Sunday, Oct. 6

    by , October 6th, 2013 at 05:20 PM (The FAF AFAP Digest)
    Saturday:

    Woke up feeling somewhat better after a good sleep. But then I had a violent reaction to the cough syrup with codeine I was taking. That ruined most of the day, though I did get in an hour walk on the Montour trail with the fam and the puppy.

    Sunday:

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    6 x 50 scull & caterpillar fly drill
    50 EZ
    6 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

    3 x through:
    6 x 25 burst + cruise @ 1:00
    1 x 25 fast @ 100 pace + 25 EZ @ 1:30
    1 x 50 fast @ 100 pace @ 1:00
    1 x 100 EZ @ 2:30

    8 x 50 DPS free w/agility paddles @ 1:00
    100 EZ

    Total: 2700


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

    That was all I had in me today. I think I am in for the long haul with this cough. My experience with a hacking cough is that it lasts for 3-4 weeks ... Trying really hard to stay positive.
    Categories
    Swim Workouts
  13. Fridaty, Oct. 4

    by , October 4th, 2013 at 03:59 PM (The FAF AFAP Digest)
    Still feeling rotten and hacking, so did another EZ swim. I just went to the Upper St. Clair Rec Center. Pretty crappy SCM pool, but it doesn't matter for an EZ swim.

    600 various
    4 x 50 scull
    5 x (5 x 50) @ 1:00 w/fins
    -- alternate free and back by sets of 5
    -- work on DPS & EVF
    100 EZ kick

    Total: 2150 m


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

    Off to coach shortly. Hoping to get in a semi decent workout this weekend at Pitt
    Categories
    Swim Workouts
  14. Knock Out Punch, Thurday, Oct. 3

    by , October 3rd, 2013 at 02:51 PM (The FAF AFAP Digest)
    I was struck down by a nasty nasty cold and was out of the water for 4 days. I've still got a bit of a hacking cough, but got in a short swim at Pitt today. Nothing fast, still too out of it. Unfortunately, this means another week of training down the drain just when I was starting to get in the groove.

    Swim/SCY/Solo:

    600 various
    4 x 50 scull
    4 x 50 caterpillar fly drill
    6 x 25 shooters
    9 x 50 stroke + 50 EZ
    5 x 50 DPS free
    100 EZ kick

    Total: 2000
    Categories
    Swim Workouts
  15. Sat., Sept 28

    by , September 28th, 2013 at 06:07 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    8 x 50 @ :10 RI
    odds = front scull
    evens = caterpillar fly drill
    8 x 25 shooter w/fins @ :40
    100 EZ

    Main Sets:

    8 x 25 burst + cruise
    100 EZ

    ascending rest set:
    4 x 25 fly @ 100 pace @ :30
    100 EZ
    5 x 25 back @ 100 pace @ :35
    125 EZ
    6 x 25 breast @ 100 pace @ :40
    150 EZ
    7 x 25 free @ 100 pace @ :40
    175 EZ
    8 x 25 dolphin kick w/board & fins @ 100 pace @ :45
    200 EZ

    3 x through:
    4 x 50 free w/fins & paddles @ :50 (by round: 29s, 28s, 27 highs)
    50 EZ
    1:00 rest

    150 EZ

    Total: 4000


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

    I wanted to try and get in more of a quality aerobic workout today. I think both sets were fairly hard and accomplished that. I got stuck in massive traffic on the way home on the parkway again. I need to find some alternate way to get home. GPS is no help. We have friends visiting this weekend who are about to arrive momentarily!

    I did get 5 swims in this week - the first time since early June!

    Updated September 28th, 2013 at 07:36 PM by The Fortress

    Categories
    Swim Workouts
  16. Sept. 26-27

    by , September 27th, 2013 at 08:25 PM (The FAF AFAP Digest)
    Thursday:

    Drylands, 40-45 min
    -- core/kettleball/RC+ scap ex


    Friday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull w/agility paddles
    8 x 25 shooter w/fins @ :40
    100 EZ

    Main Sets:

    8 x 25 burst + cruise, 4 SDL, 4 fast hands @ 1:00
    50 EZ
    4 x 25 burst SDK + cruise from the blocks
    100 EZ

    3 x (25 AFAP fly from the blocks + 25 EZ)
    -- 11s
    100 EZ

    ascending rest set w/fins from HIT workout #3
    1 x 50 fast kick @ 100 pace @ 1:15 (flutter, 26 high)
    2 x 50 fast swim @ 100 pace @ 1:15 (breast, 30s)
    3 x 50 EZ @ 1:15
    1 x 50 fast kick @ 100 pace @ 1:30 (back, 23 -- too fast)
    2 x 50 fast swim @ 100 pace @ 1:30 (back, 26s)
    4 x 50 EZ @ 1:15
    1 x 50 fast kick @ 100 pace @ 2:00 (dolphin, 26 high)
    2 x 50 fast swim @ 100 pace @ 2:00 (fly, 25s)
    5 x 50 EZ @ 1:00/1:10/1:20

    8 x 25 w/parachute @ 1:00
    100 EZ

    Total: 3050


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

    I didn't think I'd get anything in yesterday, but managed a shortish dryland session. Experimented some with my new kettleball. Went to Pitt today. Note to self: Do not go to Pitt on Friday; the traffic home is appalling at 2:30 pm, though perhaps there was an accident. It took me an hour to get home and I had to turn around and go back to coach the 5:30 pm workout. I was pretty bushed today for my swim, but feel like I got in some real quality work. I now know the meaning of TGIF. TGIF.
  17. Wed., Sept. 25

    by , September 25th, 2013 at 09:24 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 caterpillar fly drill w/agility paddles @ 1:10
    4 x 25 breast pull w/buoy
    4 x 25 breast kick w/buoy above knees
    4 x 25 breast
    50 EZ
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main Sets:

    4 x 25 burst SDK + cruise @ 1:00
    4 x 30 burst SDK from blocks + cruise, working on angling up
    100 EZ

    5 x (75 DPS free w/agility paddles + :5 rest + 25 @ 100 pace ) @ 2:00
    50 EZ
    5 x (75 back kick, 12.5 UW each 25 + 25 kick @ 100 pace) @ 2:00
    50 EZ

    8 x 25 w/chute & paddles
    -- 2 breast, 2 torque drill, 4 free
    100 EZ

    4 x 50 torque drill w/paddles @ 1:10
    50 EZ
    100 scull
    100 EZ

    Total: 3620


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

    I did not have much energy for a hard workout today. Did what I could. My stress level is sky high with the distressed Lil Fort and it's taking a toll on me. I think I will have to take tomorrow off just to get some errands done. Among other things I have to get finger printed for an FBI check so they can make sure I'm not a child molester. However, I think today might, just might (it's not bedtime yet), be the first day since school started without tears.
    Categories
    Swim Workouts
  18. Channeling Chowmi, Tues., Sept. 24

    by , September 24th, 2013 at 04:17 PM (The FAF AFAP Digest)
    Monday:

    RC/scap, 15 min
    core, 15 min
    spin, 40 min


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


    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull @ :10 RI
    10 x 25 shooter w/fins @ :40
    100 EZ

    Main sets:

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

    Chowmi Set:
    4 x (50 AFAP from the blocks + 150 EZ) @ 5:00, one of each stroke
    back = 28 high
    breast = 35 flat
    fly = 27 low (terrible breakouts)
    free = 26 low

    I was rolling on the 59+, but I am still pretty darn happy with these times. I am going to have to do more off the blocks breakout work in fly. I think I need to angle upward more quickly than I currently do. I don't seem to sense the water very well.

    100 EZ

    3 x (AFAP broken 100s w/fins + 200 EZ)
    -- back (hold 11-12), IM (11/12/14/12), dolphin kick (11-12s)
    -- I started bonking on these from lack of food and lack of sleep

    Total: 3000

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

    Not much yardage today, but 650 of it was AFAP.

    Interesting article on Cross Fit. Yep, I agree. http://www.swimmingscience.net/2013/...-swimmers.html

    Updated September 24th, 2013 at 09:08 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Spinning
  19. Sunday, Sept 22

    by , September 22nd, 2013 at 07:01 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull @ :10 RI
    4 x 50 free, descend to 200 pace @ 1:00
    50 EZ
    6 x 25 shooters w/fins @ :40
    50 EZ
    6 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    4 x 25 burst SDK + curise @ 1:00
    4 x 30 burst + cruise from the blocks
    100 EZ

    3 x (25 AFAP from the blocks + 75 EZ)
    -- 2 free (11 flats even with poor breakouts), back (12)
    50 EZ

    3 x broken 100 fly + 100 EZ
    50 EZ

    10 x 50 backstroke kick w/fins, under 12.5 each 25 @ 1:00
    50 EZ

    4 x 50 caterpillar fly drill @ :15 RI
    10 EZ

    Total: 3575



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

    Made it to Pitt in the early afternoon. Better to come after 2:00 when the club team isn't there. But I had a lovely hike in the woods planned later with Jimby and Lil Fort and our dogs and Jeremy/Jocely and their new puppy. The puppies loved it! I'm a bit surprised our 9 week old puppy made it that far and was still ready to play. She's sleeping hard now! No swim tomorrow as I have to spend all afternoon waiting at the house for a delivery. I will try to squeak in some scarce drylands. I ordered a 25 lb kettleball. I need to hang my TRX too ...
    Categories
    Swim Workouts
  20. Sat, Sept 21

    by , September 21st, 2013 at 05:12 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    6 x 50 w/agility paddles @ 1:10
    odds = front scull
    evens = caterpillar fly drill
    50 EZ
    4 x 50 torque drill w/agility paddles @ 1:15
    50 EZ
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    4 x 25 SDK off blocks with parachute
    -- with a big chute, you feel like you're going nowhere

    4 x 30 burst SDK off blocks to 15 m, cruise back
    100 EZ

    Basically did the main sets from workout #6 on the HIT forum. I hadn't written it down, so modified slightly.

    w/fins
    3 x 100 back @ 200 pace @ 2:00
    1 x 50 EZ @ 1:00
    2 x 50 fast flutter kick w/board @ 100 pace @ 1:30 (26s)
    2 x 50 EZ @ 1:00
    2 x 25 AFAP free @ 1:00
    100 EZ

    3 x 100 back kick, 12.5 UW each 25
    1 x 50 EZ @ 1:00
    2 x 50 fast dolphin kick w/board @ 100 pace @ 1:30 (27s)
    2 x 50 EZ @ 1:00
    2 x 25 AFAP fly (10s)
    100 EZ

    3 x 100 DPS free @ 2:00
    1 x 50 EZ @ 1:00
    2 x 50 fast backstroke kick @ 100 pace @ 1:30 (25-26)
    2 x 50 EZ
    2 x 25 AFAP fly (10s)
    100 EZ

    100 EZ

    Total: 3970


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

    That workout doesn't look that hard, but I am pretty beat. I have to mull over what the best way is to get ready for fast 100s. I feel pretty far away right now.
    Categories
    Swim Workouts