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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/
Potomac Valley Meet Schedule:
http://www.pvmasters.org/entry.htm
My team, GMUP:
www.patriotmasters.org

  1. Sprint Classic, Oct. 27

    by , October 28th, 2013 at 10:34 AM (The FAF AFAP Digest)
    Back from a long, restorative weekend in VA. The highlights of the meet were seeing all my PV friends and defending my title in the Battle of the Drop Dead Sprinters. I was pretty pleased with the meet results. I've only competed one day since Indy Nats and the rust showed with a fair number of technical miscues. In retrospect, I wish I had rested a couple more days. And I will no longer get deep tissue massages 5 days before a meet; I wasn't fully recovered.


    50 fly, 26.4

    This was probably my worst race and the furthest off my PR. Got off the blocks fast, but went in a little on the left side of the line and then had an iffy first breakout. I pushed off too shallow on the turn, was forced to take 2 kicks less than planned, and had an even worse breakout. It was capped off by having to kick in to the finish. Still, last year my in season time was a 26.8 before dropping to time at zones and nationals. With a taper and better execution, I could easily chop half a second off. And anytime you're under 27, that's pretty darn fast.


    50 free, 25.1

    This was a solid race. Teen Fort had some friends in the stands (watching their HS coach compete in his first masters meet!) and they video'd the race for her. I had a good start (12 SDKs), breakout and fast turn. The only issue was that my flutter kick completely peetered out the last 10 yards. This could be either due to the legs not being rested or to the fact that I need to work more on flutter kick endurance. This is slightly faster than the 25.2 I posted in mid-season last year, probably due to taking more SDKs.


    50 breast, 33.1

    Uh, I had to take another look at the clock on this one. 33.1 in my third event of the day with only about 30+ minutes rest after the 50 free?! That's only .3 off the PR of 32.8 that I swam at Indy Nats and my second fastest time ever. I had extremely good breakouts in this race, rare for me in breast. But I had to short stroke both walls. So I was happy to see this time; I expected to swim at least .5+ slower. I may check this event off my list for the year and not worry about it.


    Battle of the Drop dead Sprinters:

    Fall didn't make it to the meet, but I had a good battle with a 24 year old college swimmer. I ended up with a cumulative time of 52.02. I won the battle with a large 1 second margin in the 25 back. Both fly and free were extremely close.

    25 fly, 11.98, 1st

    Perfect swim, and the first time I've ever been under 12. Last year, I was 12.30. I took one less stroke than usual, so was somewhat worried I was past the 15.

    25 back, 13.08, 1st

    Another very good swim, same time as I went last year.

    25 breast, 15.20, 1st (.05)

    Solid swim, great start, had to glide into the wall a bit. Barely hung on to beat a real breaststroker a few lanes away.

    25 free, 11.76, 1st (by .05)

    This was a bit of a half hearted effort. I knew I would win at this point and was freaking exhausted. I had a super long glide at the finish. Should definitely have taken another stroke. Just didn't feel like it.


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

    Overall very pleased with the results. I was dead after the meet and really feeling it this am. 250 AFAP yards of racing is about my max for 1 day. All my starts were very good this meet, so practicing them at Pitt probably helped. I really should get in a recovery swim today, but that will likely have to wait until tomorrow. Lots of errands to do! It was great to see all my friends in VA. I did lunch with Speedo who says he may hit some Patriot Masters practices this winter.
  2. Hottub workout, Oct. 25

    by , October 25th, 2013 at 03:23 PM (The FAF AFAP Digest)
    Hottub, 20 min

    Swim @ OakMarr: 1550 of slow swimming, drills & shooters

    Hottub, 20 min


    ++++++++++++++++

    Back at my old stomping grounds! I was so happy to see the hottub. Pittsburgh is sadly bereft of hottubs. At some point, Mr. Fort and I plan to put in an in ground hottub outside. I'm still sore from the deep tissue, especially my left hip. I think the soak helped a little and I plan a repeat tomorrow. A friend commented that I had lost weight. I stepped on the scale and, yes, I was 6-7+ lbs down. I suspect it's a combo of stress and absence from the gym/loss of muscle mass. I always bulk up when lifting and slim down when I'm not. I recall losing 15 lbs in a year in college when I stopped swimming and lifting.

    Dinner with my BFF tonight!

    Updated October 25th, 2013 at 05:12 PM by The Fortress

    Categories
    Swim Workouts
  3. Oct. 24

    by , October 24th, 2013 at 02:59 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    600 various
    6 x 50 scull and drills
    50 EZ
    4 x 25 shooters w/fins
    50 EZ
    2 x 50 burst + cruise
    50 EZ
    3 x 30 burst + cruise from the blocks
    200 EZ

    Total: 1550


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

    Had a deep tissue massage yesterday for the first time in ages and ages. Still kinda sore from it today, and was still getting some calf cramps in practice. I finally remember, DUH, that I should put on my calf compression socks.

    Just did a cruisy workout today. Chuck Knoles, the Pitt coach, was there and gave me some tips on my starts -- mostly to not be too flat.

    I decided to scratch the 50 back; it's pretty close to the broken 100 IM/25s sprints and I want to have something in the tank after the other 3 50s. I will have very stiff competition from Fall W. If I don't win, I won't feel too bad bc she's pretty good. But I will give it my best. My buddy Susan Williams is always stiff competition as well.

    Leaving tonight to head to norther virginia. Very excited to see my PV friends. I'm even having lunch with Speedo!
    Categories
    Swim Workouts
  4. 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
  5. 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
  6. 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
  7. 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
  8. 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
  9. 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
  10. 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
  11. 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
  12. 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
  13. 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
  14. 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
  15. 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
  16. 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
  17. 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
  18. 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
  19. 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.
  20. 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.
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    Swim Workouts