View RSS Feed

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. Dec 24-27

    by , December 27th, 2015 at 04:24 PM (The FAF AFAP Digest)

    Thursday Drylands:


    I wasn't really ready to go to the gym after having done drylands son Tuesday, but Fort Son wanted to go ... so off I went.

    rehab ex
    flutter kicks on bosu, 2 x 100
    pike ups with feet on yoga ball, 2 x 10
    explosive fly pulls on double cable machine, 35 x 3 x 5
    explosive leg extensions, 90 x 3 x 15
    hip abductors, 120 x 4 x 5
    back extensions w/plate, 25 x 3 x 10
    combo skull crusher + straight leg raise, 45 x 3 x 12
    straight arm dips, 90 x 3 x 15

    1000 EZ in the pool afterward


    Friday: off


    Saturday:

    5 mile walk-run on treadmill

    mini core workout at home:
    flutter kicks on bosu, 100
    TRX pendulum, 2 x 25
    TRX saw pikes, 2 x 15
    TRX forward & backs w/forearms on bosu, 2 x 15
    single leg deadlift w/10 lb DBs, 20 x 2 x 10 each leg


    Sunday: Swim/SCY @ Sewy w/ Bill & Jim

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins @ :45 (while they did 8 x 50 free)
    4 x 25 burst + cruise @ :45
    50 EZ

    Main sets:

    They did 10 x 50 @ 500 pace @ :50
    I did 20 x 25 breast @ 100 pace
    150 EZ

    Then we did Jim's new set:
    6 x AFAP kick for :30 + 50 EZ @ 4:30
    -- I did these dolphin kick w/fins & board. Was getting to about the 60 yard mark on each :30 effort
    100 EZ

    Total: 2400


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


    I felt rather awful in the pool today -- maybe a combination of xmas hangover and a lot of drylands. Jim is obsessed with this new set -- 6 x :30 AFAP kick @ 4:30 based on a recent Swedish study. The set is designed to increase endurance, despite the ample rest. The theory goes something like: the free radicals from all out efforts create calcium leaking in the cell channels, which in turn prompts oxygenating mitochondria growth. I had to poke a little fun at him bc I've been doing a variation of that set (5 x 50 AFAP @ 5:00 for years), and have told him that anaerobic work produces aerobic conditioning effects. But this is the first time he's ever done such a set with me. We were theorizing that there might be some benefit from just pulling such a set too.

    My workout options are pretty limited for the next week plus with the high school pools closed, so I may have to go to Sewy quite a bit. There is a Pitt practice tomorrow at 3:00 that I can get to. Hopefully, there will be come later in the week as well. (I refuse to go to the 8:00 am practice.)

    Updated December 27th, 2015 at 10:24 PM by The Fortress

    Categories
    Uncategorized
  2. Wed Dec 23

    by , December 24th, 2015 at 10:49 AM (The FAF AFAP Digest)
    Swim/LCM @ Pitt

    Warm up:

    500 (did 400)
    8 x 50 kick @ 1:15
    -- I did 4 regular backstroke, 4 burst+ cruise
    -- long course kicking is so tedious
    6 x 50 w/fins @ 1:20
    -- SDK as afar as you can and then cruise
    1 x 100 EZ

    Main sets:

    16 x 50 (4 fly, 4 back, 4 breast, 4 free w/some instructions) @ 1:20
    -- Did the first 12 as odds = 100 pace, evens = EZ, which wasn't that easy on this interval
    -- the last 4 I did free w/paddles @ 200 pace
    1 x 100 EZ

    3 x 200 IM or stroke @ 3:45
    No! I did 3 x 100 backstroke kick w/fins
    1 = I tried to do 100 fast, but had a terrible calf cramp on the turn so cruised second 50
    2 = all EZ
    3 = another try at 100 fast. got another calf cramp on the turn, but in a rare instance of non diva like behavior, I tried to finish. Limped in at 1:08
    1 x 150 EZ

    4 x 25 AFAP + 25 EZ @ 2:00
    -- did flutter kick w/board & fins
    -- was worried that if I took the fins off, the cramps would get worse, which has happened
    -- went 12s on the 25s (there's a rope right at the halfway mark)
    1 x 200 EZ

    Total: 2950 m


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


    Long course is just too ... long. Something felt off with the air/water last night. One of my dr lane mates said his lungs felt odd too. My "SDK as far as possible" were not very impressive. In general, though, I think I need to do more hypoxic work going forward.

    My son is dragging me to the gym this am. But I'm feeling pretty beat at the moment ...

    Happy holidays everyone!
    Categories
    Swim Workouts
  3. Tues Dec 22

    by , December 23rd, 2015 at 11:45 AM (The FAF AFAP Digest)
    Drylands @ LA Fitness

    rehab ex
    straight arm dips, 80 x 3 x 25
    ab wheel roll outs with knees on bosu, 3 x 15
    saxon side bends, 15 x 3 x 10
    captains chair straight leg raises, 3 x 20
    seated row negatives, 70 x 3 x 8
    overhead squats, 45 x 3 x 8
    good mornings, 80 x 4 x 6
    glute isolator, 60 x 3 x 5 each leg
    hip abductor, 120 x 3 x 6
    rear delt fly, 75 x 3 x 8


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


    Didn't have time to swim afterward. I'm a little too preoccupied with the holidays and having my kids home. Will go to Pitt tonight, where I anticipate more long course kicking.
  4. Mon Dec 21

    by , December 22nd, 2015 at 11:32 AM (The FAF AFAP Digest)
    Swim/LCM @ Pitt

    Warm up:

    400 (did 300)
    8 x 50 kick w/fins @ 1:15
    -- done as 25-35 m shooter + cruise
    1 x 300 free, breath every 5th.
    -- no, I did this up tempo backstroke kick w/fins
    50 EZ

    Main sets:

    4 x 50 power kick + cruise @ 1:00 (this interval is way too hard for me)
    6 x 100 free @ 1:40
    -- hahaha, I did 6 x 50:
    odds = 100 pace (2 breast, 1 fly), evens = EZ
    100 EZ
    3 x 100 with some complicated instructions. I used fins and did them 25 shooter + 25 back @ 100 pace + :10 rest + 50 EZ
    1 x 100 EZ
    5 x 100 free @ 1:50
    -- hold same average as 6 x 100 set
    -- I used this as a bit of a lactate tolerance set. Decided to try to hold them all under 1:15 doing backstroke kick w/fins. Went 1:13/1:14/1:14/1:14/1:12.
    1 x 100 EZ
    4 x 50 with some kick pattern
    -- I was sick of kicking so did odds = breast @ 100 pace, even = EZ
    4 x 50 overkick free (I threw on paddles) @ 1:30
    1 x 100 EZ

    Total: 3150 m


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


    I walked in and the pool was set up long course. After a longish taper and a week of relative goofing off, this was not what I wanted to see ... not one little bit. (insert scared emoticon) But since it was distance night (which I do not participate in), I knew that I would likely be kicking a sizable portion of the workout anyway. Bill had to revise the planned workout, and thankfully the distances were short. Can't wait until Wednesday ... Off to the gym with Fort 21 today.

    I did see a video of my 50 back WR on FB. It looked pretty well executed except for one thing: I am not flicking my toes/feet up on my start. I have a nice arch, but no toe flick. Something to work on ...

    Updated December 22nd, 2015 at 11:39 AM by The Fortress

    Categories
    Swim Workouts
  5. Fri Dec 18

    by , December 18th, 2015 at 05:13 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    ab wheel roll outs with knees on bosu (harder that way), 3 x 15
    180 twists w/25 lb plate with back on yoga ball, 25 x 3 x 10
    back extensions w/plate, 25 x 3 x 10
    face pulls, 50 x 3 x 15
    extreme angle squat w/plate on high boxes, 35 x 3 x 8
    deadlifts, 65 x 3 x 6
    altitude drops, 5

    The I did a couple exercises that I saw in the recent Swimming World, supposedly good for backstroke. They definitely add an instability factor.

    yoga ball supine cable backstroke pull (legs straight, feet together), 20 x 3 x 10 each arm
    single arm supine pullover on bench w/flutter kick, 15 lb DBs x 1 x 15, 10 lb DBs x 2 x 25


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


    Still kept it pretty light, though I do expect to be sore from trying some different exercises. Didn't have time to swim afterward. Way too busy. And Fort Son is arriving (with girlfriend) in a couple hours!
  6. Thursday Dec 17

    by , December 17th, 2015 at 06:21 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins
    100 EZ

    Main sets:

    8 x
    1 x 50 double shooter w/fins
    1 x 50 EZ

    100 EZ

    8 x 25 w/drag sox, SDK to 15 m then cruise
    100 EZ

    4 x 25 free w/drag sox & paddles
    50 EZ

    4 x 50 DPS free w/paddles @ 1:00
    300 EZ

    Total: 2750


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


    I was tired from last night, so took it pretty easy today with some hypoxic work. Well, it was easy until I put on the drag sox. It seemed to take forever to kick to 15m ... No idea how swimdoc does these on :45. The pace clocks were turned off on one end, so I went on the "wait until your heart rate comes down" interval. I think these will take some getting used to. I probably should have followed the 8 x 25 w/drag sox with 8 x 25 regular power kick. Next time.

    I was reminded today how much easier it is for me to do hypoxic work in warmer water. At NE Champs, day two had a 40% scratch rate. I wonder how much of that was due to dislike of the 76 degree temps?
    Categories
    Swim Workouts
  7. Wed Dec 16

    by , December 17th, 2015 at 01:05 PM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:


    400 various (did 300)
    6 x 50 kick, fins optional @ 1:10
    -- use fins and did backstroke kick, 15m+ UW each length
    8 x 25 power kick @ :45
    50 EZ

    Mains sets:

    4 x 25 fly drill @ :30
    4 x 25 back drill @ :30
    4 x 25 breast drill @ :30
    4 x 25 free drill @ :30

    8 rounds, 2 x IM order
    2 x 25 @ :30, first one sprint
    2 x 50 @ 1:00, first one sprint
    2 x 25 @ :30, first one sprint
    1 x 50 EZ @ 1:30

    -- I interpreted sprint to = 100 pace. I only did 2 of the 50s @ 100 pace. The rest were all 25 @ 100 pace + 25 EZ. One was breaststroke. I decided to do it with a dolphin kick, 36 high from a push. Could never have done that time with a whip kick.

    -- I did 3 of the rounds kick w/fins

    150 EZ

    Total: 3400


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


    It was nice to see all my Pitt friends after not being there for awhile. I was glad that the workout wasn't too difficult bc I was still tired from the meet. I glided through most of it with the exception of quite a few 25s @ 100 pace. (Actually, it was 24+, more than quite a few.) Still, it may have been too much too soon. I may just do hypoxic work today.

    Updated December 17th, 2015 at 06:22 PM by The Fortress

    Categories
    Swim Workouts
  8. Mon-Tues Dec 14-15

    by , December 16th, 2015 at 12:16 PM (The FAF AFAP Digest)
    Monday:

    2100 EZ @ LA Fitness


    Tuesday:

    Drylands:

    rehab ex
    supine flutter kicks in streamline on bosu, 100
    standing ab wheel roll outs, 8
    russian twists on incline bench, 25 x x 15
    bulgarians in a streamline position, 3 x 10 each leg
    face pulls, 50 x 3 x 15
    good mornings, 65 x 3 x 6
    extreme angle squat, 4:00
    hip abductors, 110 x 3 x 5
    hip thrusters w/plate, 25 x 3 x 10

    1800 EZ afterward


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


    Despite sleeping a lot the last couple nights, I still feel pretty tired. Tired but wired. I guess that's par for the course for a multi-day meet. I did get back to the gym for a very light ease back in kind of workout. Inspired by swimdoc, going forward, I may try to add some dedicated TRX core work on off days from the gym. But not today. Still too bushed. Though I will head out to Pitt tonight. I am anxious to get back to real training. I feel like I gained ten pounds from my couch sojourn!

    I was bummed to wake up to a crashed over xmas tree with tons of smashed ornaments. Argh! Must have been the damn cat.

    But the good news is that, thanks to Stewart's emails, the meet directors did find our time from the mixed 200 free relay and added it to the results.

    Updated December 16th, 2015 at 01:26 PM by The Fortress

    Categories
    Uncategorized
  9. NE Champs/Zones Dec 12-13

    by , December 14th, 2015 at 01:04 PM (The FAF AFAP Digest)
    I had a super fun weekend at Zones. My RAM teammates are a great bunch of people and very welcoming. And it was fun to hang out with my fellow blogger Stewart. A couple of my PV friends were there as well. My flight was on time and I got to the pool in plenty of time for warm up on Friday before the 1500s. The pool was pretty nice, but the water was shockingly cold. It felt like 76-77 degrees too me. Pitt is usually 80. I'm sensitive to cold water (asthma) and immediately got a calf cramp when I jumped in. I wasn't the only one who felt this way. Lots of people thought it was too cold, and others scratched events bc they felt like they were swimming slowly due to the water temperature. I felt like the water temp affected my first event, and then I grew more used to it. I had a good day on Saturday and a great day on Sunday.


    Saturday:

    100 back, 1:11.7 (34.8/36.8)

    This was my roughest event of the meet. I didn't have a great start (too shallow). This was partly due to the fact that the blocks were on the bulkhead and they didn't make the swimmers exit the pool before starting the next race. Uh, this is fine for forward starts but sucks majorly for backstroke starts. But mostly my lungs felt slammed and I couldn't stay underwater nearly as long as usual. I only took 6 kicks off the final wall, which is awful. I took it out very relaxed, but felt dead/off by the end of the second length. When I finished the race, I could not get any air and it took forever for my heart rate to come down. At first, I thought the race was the product of the lingering effects of mono. But I think the cold water/asthma were factors here as well.

    My modest goal was to get under 1:12 (WR in next age group is 1:12.2) and I was hoping to go 1:10. Modest goal accomplished and I feel like I could definitely go 1:10 in better conditions. In any event, I didn't let the somewhat slow time bother me one bit! Swimming that race had two huge benefits: I got the monkey off my back by swimming it and it is the #1 time in the nation this year.


    50 breast, 36.91

    Back to 50s, whew. I felt like this race was well executed. Got off the blocks fast and had a very good turn. The women next to me went a :35. But Stewart said that I went into the turn a half body length behind and came out a half body length ahead. My time was only a few hundredths off my masters PR, so I was very happy with it. Especially so since I went a dreadful 39.2 at the Albatross meet last March.


    200 mixed medley relay, 36.3 breast split

    Coach Stewart added up our ages and we were at 199, 1 year short. I had expected to swim the fly leg, but Scott Heber had a major bruise on his knee and wanted to minimize his breaststroke swimming. So I swam the breast leg. Heehee, a lifetime first for me! I had a really safe start and split a 36.3. Was really thrilled with that.



    Sunday:

    100 IM, 1:10.6, PR

    I was a little nervous going into this race after the 100 back, and I hadn't swum this race in 3 years either. I was worried that I had seeded myself too fast and just wanted to get under 1:15 (which was the #1 time going in). But the race went well. I was rather shocked to see the time. My previous best was a 1:11.9. Comparing splits from prior efforts, all the improvement came in the second 50. Steph said that my turnover in breaststroke was slow, but I was worried about dying on free. Laura Val's record in the next age group is 1:12.9, so I am in good shape heading into next year. I think all the IM order 25s that I've been doing really paid off. Was very stoked after this! This is the first time in my masters career that my 100 IM has ever been faster than my 100 back, so I was definitely underachieving on the latter this meet.


    50 free, 27.73, PR, .06 off WR

    I wasn't anticipating having much rest before this race. The meet was zipping by on Sunday with lots of scratches. Fortunately, the meet directors realized the meet was running too fast and added an unscheduled break. This was huge for me; it gave me time to recover and mentally prepare. I was pretty stunned by my time. Having gone a 28.7 a month ago, the world record wasn't even on my radar. I executed most things pretty well, including my Lochte turn. I was swimming next to Mollie and she said the turn freaked her out a bit. I guess it could be weird swimming free and watching someone dolphin kicking on their back. It was the first time in 50 free where I was underwater longer off the wall than the start. I made two small execution errors. I was a tiny bit shallow on the dive and took one less dolphin kick than I had anticipated. I also took 2 breaths on the second length. At the time, I felt like I needed it ... But that was where I lost the .06. But that did not take the edge off my happiness at setting my second PR of the day. I really had thought that I had gotten to the age where PRs were out of the question. I have to believe all that time on the couch from being sick with mono really helped rest my legs.

    Oh, and the Lochte turn is here to stay for me. I don't always do it perfectly, but it is faster and I will get even more used to it over time.


    50 back, 30.27 PR/WR

    This was my last individual swim in the 50-54 age group in meters, and I went out with a bang. I was pretty tired after 50 free. I really didn't expect to go this fast on my third event of the day. So I was super shocked and super happy to see this time. I originally set my 30.58 WR five years ago when I was 50 and haven't been within a half second of it the last couple years, going a 31.0 last March. But I think my UWs have improved a tad as of late, and I killed them on this race taking the entire 15m on each length. I also decided to take an extra stroke at the finish after having a very very long glide at the Albatross meet. I banged my left hand on the finish and have a nice bruise now, but it was so worth it. Weeeee!

    Note: I just realized that my very first and very last swims in the 50-54 age group were WRs in the 50 back. What are the odds of that?


    200 mixed free relay, 1:45.1, 27.6 split

    I teamed up with Stewart, Scott Heber and Stephanie Stone for this relay. We were all tired; it was the very end of the meet. My legs felt especially dead after 3 events and so much SDKing. I went second, had a safe start and split a 27.6. I felt and had expected to be a lot slower. I was a little deep on my Lochte turn this time. Stewart had a great split too. Then he stepped up and did an 800 free relay right after ... I hit the shower and just enough time to get to Boston to catch my plane. I noticed our relay was not listed in the swimphone results. There was definitely some confusion on the scoreboard about which team was where. So hopefully that will get corrected.



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


    After feeling like I've been struggling mentally and physically for two years, this was an extremely gratifying meet for me with 3 PRs and a WR. I feel like I'm back on track and will have a lot more confidence heading into next year. Unless some unanticipated time pops into the database, I will be #1 in 100 back, 100 breast, 100 IM, 50 back, 50 fly and 50 free. 2nd in 50 breast bc a real breaststroker just broke the NR at the San Diego meet. Pretty darn happy with that result, and tickled that the #1s are in all four strokes.

    Looking ahead, I think I will focus on the Albatross meet in mid March and Canadian Nationals at the end of May (assuming that is SCM). Stewart mentioned that there is an indoor long course Zones meet at Texas A&M at the end of July. That would really be perfect for me. I don't plan on going to Oregon. We could team up for some very fast relays. Maybe Water Rat will even join us this time. Hint hint.

    I didn't get to sleep until after 2:00 am and am just dead from the traveling/racing. I didn't warm down after the relay, so may take myself off to LA Fitness for an easy swim. I'm usually dead for a couple days after a multi day taper meet and this one is no different. But it's nice to have a smile on my face while being exhausted.

    Results: http://www.swimphone.com/mobile/meet....cfm?smid=6955

    Updated December 14th, 2015 at 06:51 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  10. Wed-Thur Dec 9-10

    by , December 10th, 2015 at 03:49 PM (The FAF AFAP Digest)
    Wednesday: 1100 easy

    Thursday: 850 with a couple bursts and 100 pace 25s


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


    Feeling more energetic, but still have a sore throat. I think that may drag on for awhile. But it will not deter me from going to the meet. So while I may not be 100%, I feel sprightly enough to give it a whirl and have fun.

    I felt kind of sluggish in the water the last couple days, probably due to the massage on Tuesday. Mostly packed and ready to hop on the plane tomorrow. I'm really hoping my flight is on time and that I get to the pool for the 4:00 pm warm up. I'd like to reacquaint myself with the 5 meter backstroke flags. And then get to watch Stewart kill his 800. I'm definitely feeling a little twitchy from all the rest ...

    I did read that they will add a 15 minute break mid-way through the meet. That will be helpful. I wish more meet hosts would do that.

    Updated December 10th, 2015 at 07:20 PM by The Fortress

    Categories
    Swim Workouts
  11. Tuesday Dec 8

    by , December 8th, 2015 at 06:30 PM (The FAF AFAP Digest)
    Swim/SCY/Solo

    600 various
    100 scull
    2 x 50 burst + cruise
    50 EZ
    4 x 25 @ 100 pace + 25 EZ
    150 EZ

    Total: 1350


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


    Feeling better. I just wish my throat wasn't swollen so that I could breathe better. Had a 90 minute massage to loosen up the muscles. Hoping for another night of big sleep.
    Categories
    Swim Workouts
  12. Monday Dec 7

    by , December 7th, 2015 at 05:29 PM (The FAF AFAP Digest)
    1300 EZ @ LA Fitness


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


    Feeling tired today after yesterday's sprinty effort. So plan on sitting on the couch much of the rest of the day. I was thinking that I may need to do fewer events than I had planned ... We'll see ... I may not check in for the 200 free (planned 50 split) and just sleep in that morning. The sprint events are all in the afternoon, which is nice, but they are mostly bunched together, which is not nice. I do have a massage booked for tomorrow. Good thing since I haven't stretched a lick lately!

    Here are the psych sheet for NE Champs: http://www.swimphone.com/mobile/meet....cfm?smid=6955

    Updated December 7th, 2015 at 08:22 PM by The Fortress

    Categories
    Swim Workouts
  13. Progress, Sunday Dec 6

    by , December 6th, 2015 at 05:48 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    Warm up:


    500 various
    100 scull
    4 x 25 shooters
    100 EZ

    Main sets:

    5 x 50 burst SDK + cruise
    --3 from a push w/fins & 2 off the blocks
    50 EZ

    2 x 50: backstroke start @ 100 pace to 15 m then cruise
    -- note to self: take 11 kicks on 100 back start bc 12 kicks in a tank put me at 15 meters
    100 EZ

    1 x 25 back @ 100 pace from the blocks (13, little fast)
    75 EZ

    2 x (25 AFAP w/fins + 75 EZ)
    -- free (9 high), breast (11)
    50 EZ

    2 x 25 fly w/fins @ 100 pace (11s) + 25 EZ
    100 EZ

    Total: 1850



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


    Finally! I finally woke up today (after 10 hours of sleep) and felt a definite uptick in health. Still very tired, but haven't had to sit on the couch all day. So I have some hope I'll be recovered enough to hop on a plane on Friday. It would be a shame to waste this sickness taper ...

    I went to Bethel Park today so was able to do some starts and sprinty bits. I'll probably go all easy tomorrow and just a few bursts and 100 pace 25s the rest of the week.
    Categories
    Swim Workouts
  14. Sat Dec 5

    by , December 5th, 2015 at 06:40 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ BP

    500 various
    100 scull
    8 x 25 power kick @ :45
    100 EZ
    10 x 50
    odds = DPS free
    evens = kick
    4 x (25 @ 100 pace + 75 EZ)
    100 EZ

    Total: 1900


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


    Still really dragging. The lasstitude is the worst. I am not recovering quickly, and fear I will be making a call on the meet while still partially sick. Only Saturday night though ...

    On the upside, my 50 fly, 50 free and 100 breast (!!!) are still #1 after the Long Beach meet.

    Updated December 5th, 2015 at 09:35 PM by The Fortress

    Categories
    Uncategorized
  15. Friday Dec 4

    by , December 4th, 2015 at 05:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    8 x 25 shooters
    100 EZ

    Main sets:

    6 x 50 burst SDK + cruise @ 1:30
    100 EZ

    3 x (25 AFAP + 125 EZ)

    14 x 25
    odds = 100 pace
    evens = EZ
    150 EZ

    Total: 2250


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


    I took yesterday off completely. Did a taper workout at Sewy today. Still feeling so exhausted. But my fever is down and throat is slightly better. I am just really really bored out of my mind ... I am not really a sit on the couch all day kind of person ... I feel a little bit like Stewart did when he had shingles -- counting down the days until your meet and hoping you'll be better in time.
    Categories
    Swim Workouts
  16. Wed Dec 2

    by , December 2nd, 2015 at 07:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo

    Warm up:

    500 various
    100 scull
    5 x 50 free w/paddles
    50 EZ

    Mains sets:

    4 x (5 x 25) @ :45
    1 = burst flutter kick, 2 = burst flutter kick, 3 = EZ, 4 = free 100 pace, 5 = EZ
    100 EZ

    4 x (25 AFAP breast + 125 EZ)

    8 x 50 DPS free
    100 EZ

    Total: 2500


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


    Still very under the weather. Getting sick seems like such a frequent occurrence during taper. I guess the immune system reacts oddly when you increase or decrease the work load. I used to get really bothered, psychologically, by this phenomenon. But I've always had a good meet after being sick during taper. I know what you do the last couple weeks doesn't have that much impact on times (unless you don't rest enough). In fact, sometimes your body gets more rest when you're sick. What really matters is that you are 100% on the day of the meet. I hope so; I have 9 days left to recover. If I feel worse tomorrow after today's workout -- hopefully not! -- I will take another day off.
    Categories
    Swim Workouts
  17. Tues Dec 1

    by , December 1st, 2015 at 03:28 PM (The FAF AFAP Digest)
    I just did 1650 EZ at LA Fitness.

    I'm worse today. Sigh. Maybe did too much yesterday. When I had my immune system checked awhile ago, I found out that I have a chronically reactivated mono virus. That fits my current symptoms now -- sore throat, swollen glands, fatigue. I'm supposed to start on a strong anti-viral, but I put it off until after the holidays bc of the side effects. So I guess it's going to be a sickness taper for me. Better now than at the meet I guess ... Back to my couch.
    Categories
    Swim Workouts
  18. Mon Nov 30

    by , November 30th, 2015 at 06:06 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:

    550 various
    100 scull
    8 x 25 shooters w/fins @ :45
    100 EZ

    Main sets:

    2 x
    4 x 25 burst SDK + cruise @ 1:00
    50 EZ
    extra 50 EZ at end

    4 x (25 AFAP + 75 EZ) @ 3:00
    100 EZ

    26 x 25
    odds = 100 pace @ :30
    evens = EZ @ :45
    150 EZ

    1 x 50 AFAP flutter kick w/fins & board (23 high)
    150 EZ

    Total: 2800


    Did 45 minutes of foam rolling/stretching/yoga/rehab exercises


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


    I had a great night's sleep last night. I am still under the weather, no worse. Did a pretty standard workout for this point in my taper.

    I see that NE Champs is up to 458 swimmers. And psych sheets for the SPMS meet are out: http://lbgrunions.org/psychsheets.html#34

    Updated December 1st, 2015 at 03:29 PM by The Fortress

    Categories
    Swim Workouts
  19. Sunday Nov 29

    by , November 29th, 2015 at 05:20 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy w/ Bill & Jim

    Warm up:

    600 various
    5 x 25 shooter + 25 EZ
    50 EZ
    4 x 50 w/fins, UW 20y each length @ 1:30 (they did 8 x 50 @ :45)
    50 EZ
    4 x 25 power kick @ :45
    50 EZ

    Main sets:

    10 x 50 @ 1:40 (they are doing 100s)
    odds = 100 pace
    evens = EZ
    150 EZ

    20 x 25 @ :45
    odds = burst or EZ
    evens = 100 pace
    200 EZ

    Total: 2650


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


    It was great to see my son over Thanksgiving. Unfortunately, he arrived with a cold, which I now have. I took yesterday off. I went to the pool today, but felt pretty lethargic. I am really hoping this does not devolve into a 2 week thing. Off to the couch.
    Categories
    Swim Workouts
  20. Thur-Fri Nov 26-27

    by , November 27th, 2015 at 06:44 PM (The FAF AFAP Digest)
    Thursday:

    My son wanted to go to the gym, so I went along and did 15 minutes of rehab exercises, 15 minutes of stretching and 1100 EZ.


    Friday:

    Taper officially started: I skipped weights. But went to Pitt for a hard swim workout from 3:00-4:30 pm. I did all of my warm up and the first couple sets OMO. Fortunately, I had a lane to myself as there weren't too many folks there.


    Swim/SCY @ Pitt

    Warm up:


    500 various
    100 scull
    4 x 25 shooters @ :45
    50 EZ

    Main sets:

    8 x 25 burst SDK to 15 m + cruise @ 1:00
    100 EZ

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

    Joined up with the other swimmers and we modified the workout that Bill had given us to do some USRPT type sets.

    20 x 25 w/fins IM order @ 100 pace @ :45
    -- I went easy on #13
    -- These were fast for me. I was going 1 second faster than my usual 100 pace on many of them.
    150 EZ

    20 x 25 backstroke @ 100 pace @ :45
    -- I went 15s on the first 10, including a 14 on the first one, with 10-11 SDKs
    -- I went easy on #11-12, then put on fins and did 8 more backstroke going 12 mid-highs.
    200 EZ

    8 x 25 kick @ :45
    odds = AFAP
    evens = EZ
    200 EZ

    Total: 3100


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


    I had a pretty zippy workout today, probably helped by the fact that I skipped lifting. That's definitely the best part about tapering -- not feeling sore. And I'm usually sore after lifting bc I never do the same workout. I'd like to get in a swim this weekend. But Bethel Park is closed and I'm not sure whether Lebo is open tomorrow. I may have to drive to Sewy.

    I'm slightly concerned that there are not that many swimmers signed up for NE Champs ... barely over 300 two days before the deadline. That would make the meet run very fast.

    Updated November 27th, 2015 at 11:16 PM by The Fortress

    Categories
    Swim Workouts