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The FAF AFAP Digest

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http://www.pvmasters.org/entry.htm
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www.patriotmasters.org

  1. Mon & Tues, Sept 91-20

    by , September 10th, 2013 at 04:00 PM (The FAF AFAP Digest)
    Monday:

    RC/scap ex, 15 min
    power wheel roll outs
    hammers
    spin, 60 min

    Tuesday:

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull w/agility paddles @ 1:05
    8 x 25 DPK shooters w/fins @ :40
    50 EZ
    8 x 50 @ 1:00
    odds = double shooter w/:5 break at :25
    evens = EZ
    50 EZ

    Main Sets:

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

    4 x through: (a modified set from the HIT forum)
    with fins:
    50 fast @ 80-85% @ 1:00
    100 EZ @ 2:00
    50 @ 90-95%, broken at the 25 for :10 @ 1:00
    100 EZ @ 3:00
    25 AFAP
    125 EZ

    R1 = free (25, 22, 10)
    R2 = back kick (25, 22, 9)
    R3 = fly (25, 22, 11 flat) (breakouts better today)
    R4 = breast (30, 26 high, 12 high)

    6 x 25 w/parachute & fins & paddles @ 1:00
    150 EZ

    Total: 3700


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

    Didn't want to overdo the speed today, but still got in a decent workout.

    The big news is that we are getting a puppy. This is sooner than we had planned, but we are hoping it will help Lil Fort who is still miserable. Hopefully, she can't resist a cute new puppy. I fear this will put the kabbosh on me re-starting drylands in a serious way. I don't want to be away for the many hours it takes to do a dryland + swim double. I'll try to do core work at home. Maybe I'll get a kettleball to use in our downstairs exercise room. Getting adjusted to a new life is not for sissies. I am counting on poor sleep for awhile with the new puppy.

    The latest on HIT training: http://www.ncbi.nlm.nih.gov/pubmed/20683609

    Updated September 10th, 2013 at 09:09 PM by The Fortress

    Categories
    Swim Workouts , Spinning
  2. Sunday, Sept 8

    by , September 8th, 2013 at 05:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull w/paddles @ 1:00
    50 EZ
    3 x (4 x 25 shooter w/fins @ :30-:40 + 50 EZ)
    50 EZ

    Main Sets:

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

    3 x (25 AFAP back from the blocks + 25 EZ)
    150 EZ

    1 x 50 fly AFAP w/fins, 24 -- ugh!
    150 EZ

    5 x through:
    4 x 25 DPS free w/agility padddles @ :30
    1 x 50 kick @ 200 pace
    1 x 100 IM, 75 smooth + :10 rest + 25 fast free @ 2:00
    1 x 100 EZ @ 2:00

    100 EZ

    Total: 4000


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

    I'm feeling pretty dead, and that after a day off yesterday. I think I went from 0 to 100 mph last week, doing a lot of speed workouts after a couple months of maintenance cruising. I guess I should have eased back into the speed work more gradually. The 100 IMs felt horrible today. I think the temp being 4-5 degrees cooler than I'm used to may affect my lungs slightly too.

    The latest Rushall article on USDT: http://coachsci.sdsu.edu/swim/bullet...0NON-TAPER.pdf. What do you guys think?


    Was thinking of using this workout for distance day at Pitt. What do you all think? Is it distancey enough?

    MONDAY: Distance

    Warm up:

    500 choice
    4 x 100 kick w/fins, descend to 200 pace @ 1:30
    2 x (4 x 25) @ :30
    1 = moderate 2 breath
    2 = build to fast, 2 breath
    3 = moderate 1 breath
    4 = fast no breath
    50 EZ

    Main Sets:

    6 x 75's free @ 1:10, descend 1-3 & 4-6
    100 kick @ 2:00
    1 x 500 broken (5 seconds rest @ each 100, descend each 100)
    100 kick @ 2:00
    6 x 75's @ 1:15, IM switch
    1 x 100 kick @ 2:00
    1 x 500 broken =
    50 @ 200 pace + R:05, + 4 x 100's smooth/low stroke count + R:05 between each 100 + 50 fast (200 race pace)
    1 x 100 kick @ 2:00
    6 x 75's choice @ 1:00, descend 1-3 & 4-6
    1 x 100 kick @ 2:00
    1 x 500 fast w/fins and/or paddles
    200 EZ

    Total: 4650

    Updated September 8th, 2013 at 05:53 PM by The Fortress

    Categories
    Swim Workouts
  3. Friday, Sept. 6

    by , September 7th, 2013 at 11:11 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt:

    Warm up:

    700 various
    4 x 50 scull w/agility paddles @ 1:05
    12 x 25 shooters w/fins @ :40
    100 EZ

    Main Sets:

    6 x 25 fly @ :30
    50 EZ
    -- My breakouts were so horrendous, I just desisted. I was too tired too really work on them.

    5 x (4 x 50 @ :40 + 50 EZ) w/fins
    -- 2 free, 3 kick
    -- these quasi broken 200s are about as "aerobic" as I get on my own.
    50 EZ

    3 x (4 x 50 drill, IM order) @ 1:00
    100 EZ

    Total: 3500


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

    I wasn't feeling much like speed work after yesterday's workout and some mental fatigue. You need to be really dialed in mentally to go true AFAP. So glad it's the weekend. It has been a really rough week with Lil Fort. She has a soccer game today. Hoping to get her out of the house now for a run with Mr. Fort. Endorphins good!
    Categories
    Swim Workouts
  4. Finally! Thursday, Sept 5

    by , September 5th, 2013 at 05:56 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    6 x 50 scull/drill w/agility paddles @ 1:05
    12 x 25 shooters w/fins @ :40 -- I did an actual back shooter for the first time in months!
    100 EZ

    Main Sets:

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

    6 x (25 AFAP + 75 EZ) @ 3:00
    -- relieved to see that my times were about the usual on these

    6 x (50 AFAP + 150 EZ)
    -- fly (23 high), breast (28), fly-back (24), 3 x kick (25+s)
    -- these times weren't too bad either, but technical execution was way off

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

    Total: 3900


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

    Finally swam in a nice pool today -- Pitt -- for the first time since June. Deep, cool, digital clocks everywhere. Ahhhh ... Also tried doing some real AFAP work for the first time in awhile. I felt pretty discombobulated. My breakouts were also atrocious. Shallow pools create bad habits, I guess. Unfortunately, that was the only decent part of the day. Lil Fort is not adapting well. The magnitude of change is great -- new city, new house, new school, new everything. She had her first XC race today with her middle school team. She tried to refuse to race and claimed she didn't feel well. Her coaches (who are great) somehow jollied her into it and she did win. I was worried she was going to tank it on purpose. So there is no happiness in mommy land right now. I think it's going to take a looong time. I'm not sure how focused I'll be on training until she's more settled.
    Categories
    Swim Workouts
  5. Tuesday, Sept. 3

    by , September 4th, 2013 at 03:32 PM (The FAF AFAP Digest)
    Drylands:

    RC/scap, 10 min
    power wheel roll outs, 2 x 15
    crunches on yoga ball with feet on wall, 2 x 25
    long arm crunches, 2 x 50
    twists w/30 lb ball, 2 x 15
    captains chair leg raises, 2 x 15
    hip abductors, 100 x 4 x 8
    low row negatives, 70 x 3 x 8
    glute isolator, 70 x 3 x 8 each leg
    tricep press, 80 x 4 x 8
    overhead squats w/bar, 15
    knee tuck jumps, 10
    handstands, 10


    Swim/SCY/ Solo:

    Warm up:

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

    Main Sets:

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

    4 x (100 AFAP + 200 EZ)
    -- broken for :10 @ 25s
    -- the last length of fly was dreadful and I wasn't even going real AFAP

    6 x 25 w/chute @ 1:00
    150 EZ

    Total: 3050


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

    This was first back to back dryland + swim double since .... May? April? I was pretty tired after, especially since I had done a hard workout the day before. I'm kind of sore today. I noticed that I did 11 spins between 60-90 minutes in August. I can't say it helped my swimming even one little bit!

    Tonight is my first night coaching Team Pitt Masters. It's stroke night and this is the workout the A lanes are doing. It's somewhat different than what they're used to doing ... hope I'm not unpopular.

    WEDNESDAY: STOKE, A GROUP

    Warm up:

    2 x through
    100 free
    100 stroke
    100 Pull
    100 Kick, work UWs

    Main Sets:

    5 x 200 free w/paddles @ 2:30
    1:00 rest

    3 x (5 x 100 stroke) @ 2:00
    R1 = swim, first 50 fast @ 100 pace, second 50 smooth
    R2 = IM, option: 5-7 SDKs off each wall for fly/back/free
    R3 = kick, first 25 fast
    100 EZ

    8 x 75 (25 drill + 25 perfect stroke + 25 fast) @ 1:20
    -- 2 of each stroke
    50 EZ

    1 x 200 AFAP stroke, broken @ 50s for :10
    200 EZ

    Total: 4450
  6. Aug 31-Sept 2

    by , September 2nd, 2013 at 08:40 PM (The FAF AFAP Digest)
    Saturday:

    spin, 90 min

    Sunday:

    off
    -- Had dinner with friends in the North Hills and I carefully studied the way home. Apparently, I need to always head toward the Ft. Pitt bridge.

    Monday:

    Swim/SCY/Solo @ Sewickley Y:

    Warm up:

    600 various
    4 x 50 scull w/agility paddles
    8 x 25 shooters w/fins
    50 EZ

    Main Sets:

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

    3 x through w/fins:
    50 fly @ 100 pace @ 1:00
    50 EZ @ 1:00
    50 back @ 100 pace @ 1:00
    50 EZ @ 1:00
    50 breast @ 100 pace @ 1:00
    50 EZ @ 1:00
    50 free @ 100 pace @ 1:00
    50 EZ @ 1:00
    50 EZ @ 1:00 (between each round)

    50 EZ

    kick ultra set:
    20 x (15 AFAP + 10 cruise) @ :30
    -- with board & fins
    100 EZ

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

    Total: 3850


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

    Got in a swim over the long weekend, and it wasn't too bad a one. I couldn't tell if the air quality was poor or I am just out of shape. But my lungs were burning. Hoping to meet up with Jimby tomorrow. Wed night is my first night coaching Team Pitt. I will become expert at writing middle distance stroke workouts. I will probably stay and swim there that night. I am so very much looking forward to not crashing on the bottom of the pool or looking for ledges (Sewickley's bottom goes abruptly from 12 feet deep to 5 feet deep and I always worry about crashing into it off the wall).

    First day of school for Lil Fort tomorrow. She has been dreading it. Unlike Teen Fort, she is not a natural extrovert. Teen Fort is doing well in Cali. She had a great time on her beach camping freshman trip at Point Mugu and is about to embark on her college career (majoring in biochem) tomorrow.

    Updated September 3rd, 2013 at 05:23 PM by The Fortress

    Categories
    Swim Workouts , Spinning
  7. Friday, Aug 30

    by , August 31st, 2013 at 10:54 AM (The FAF AFAP Digest)
    Swim/SCY @ Sewickley Masters

    Warm up: OMO

    650 various
    100 scull
    10 x 25 shooters

    Main Sets:

    assigned 600 choice
    -- I did 8 x 50 fly drills (single arm & caterpillar)
    300 kick
    5 x 50 build second 25
    -- I did them burst SDK + cruise
    3 x 50 off the blocks
    -- I did 25 AFAP + 25 EZ (2 free, 1 fly)
    50 EZ
    20 x 25 sprint @ 1:00
    -- I did 16 (potty break), 8 kick + 8 swim
    100 EZ
    1 x 50 AFAP kick
    -- back w/fins, :24, went off course the second length and hit lane line looking for ledge where pool precipitously goes from 10 to 4 feet
    50 EZ
    8 x 50 smooth DPS free w/Jimby @ 1:00

    Total: 3150


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

    Three days in a row of swimming! Quasi-miraculously for me. Not sure what is on the agenda for Labor Day Weekend. Hope everyone has a great one!
    Categories
    Swim Workouts
  8. Aug 27-29

    by , August 29th, 2013 at 06:49 PM (The FAF AFAP Digest)
    Aug 27:

    spin, 60 min (couldn't swim bc of iritis)
    power wheel roll outs, 2 x 15

    Another frustrating day bc Lil Fort's school messed up her schedule and didn't realize she was a GT candidate. Despite having her records and me emailing the school telling them she has been in a GT center since third grade. Not impressed with the school system so far.


    Aug 28: Sewickley Masters PM Practice

    Warm up:

    600 various
    8 x (25 shooter + 25 EZ) w/fins
    100 scull w/agility paddles

    Main Sets:

    10 x (25 drill + 25 swim) @ 1:00
    4 x 50 kick @ 1:10
    4 x 50, 12.5 SDK each length
    masters minute
    8 x 100 done as: 25 (2/3 UW), open turn + 50 fast + 5 seconds rest + 25 (12.5 UW), used fins
    masters minute
    8 x (25 sprint + open turn + 25, 12.5 UW)
    masters minute
    1 x 50 AFAP kick (did flutter kick w/board & fins, went 25-26ish)
    150 EZ

    Total: 3400


    August 29:

    Started the day getting collosally lost trying to get home from the North Hills with a bridge closure and dysfunctional GPS (Sadly, I am lacking a sense of direction gener). That was really fun. Didn't have enough time to swim before Lil Fort's first cross country race of the season with her middle school team. She ran a very desulutory race. She's gloomy too. Went for a workout after, but didn't feel like doing much. Have definitely lost my mojo.

    Warm up:

    600 various
    8 x 50
    odds = caterpillar fly
    evens = front scull
    8 x 50 DPS free w/paddles
    4 x 25 shooter
    8 x (25 shooter + 25 EZ), crashed on the bottom of course
    50 EZ

    Main set:

    8 x burst + cruise
    50 EZ
    8 x (25 @ 100 pace + 25 EZ)
    50 EZ
    9 x 50 fly/back/breast w/paddles
    50 EZ
    4 x 50 torque drill w/paddles
    100 EZ

    Total: 3750


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

    Can August be over?
    Categories
    Swim Workouts , Spinning
  9. Aug 22-26

    by , August 27th, 2013 at 12:08 PM (The FAF AFAP Digest)
    Aug 22:

    drylands:
    RC/scap
    goblet squats, 3 x 15
    hammers, 3 x 30
    power wheel roll outs, 3 x 15
    long arm crunches, 3 x 50
    bicycles, 3 x 50

    spin, 60 min

    Aug 23: fly to CA with Teen Fort

    Aug 24: short swim in college pool (2000) with Teen Fort. Chatted with her coach.

    Aug 25: fly back to PA, what a long trip

    Aug 26: spin, 60 min


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

    Not much swimming at all to report. It's been a long hard summer, and my training has taken a real hit. I'm a bit in a daze at the moment from all the traveling and massive life changes, and feeling unmotivated. Missing Teen Fort too. I also seem to have come back from CA with a case of dry ey run amok, possibly iritis. I didn't dare go in the pool yesterday with it and today is likely out too. Fortunately, I had some steroid drops on hand from the last time I was afflicted with this. It's a gray day here and it matches my mood.

    Updated August 27th, 2013 at 12:24 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Spinning
  10. Wed., Aug 21

    by , August 21st, 2013 at 08:47 PM (The FAF AFAP Digest)
    Swim/SCY @ Lebo Pool w/Jimby:

    Warm up:

    600 various
    100 scull
    8 x 25 shooters w/fins @ :40-:45
    50 EZ

    Main Sets:

    10 x (25 smooth free + 25, 2/3 UW SDK), no fins
    50 EZ
    10 x (50 smooth free + 25 sprint, 2/3 UW SDK), no fins
    -- did a couple full shooters
    100 EZ

    1 x 200 (free w/paddles)
    2 x 100 (free w/paddles)
    4 x 50 (backstroke kick)
    8 x 25 (breast)
    50 EZ

    1 x 100, last 25 @ 100 pace
    2 x 50, second 25 @ 100 pace
    4 x 25, odds = EZ, evens = @ 100 pace

    125 EZ

    Total: 3625 -- This isn't right. Must have forgotten something bc Jimby did 4000 and I did 3925.


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

    Jimby ventured out to the south hills for a swim today at Lebo pool. It was a gorgeous day. Jimby wanted to work on SDKs today and that was fine by me. I didn't do any back SDKs though. When I tried, I crashed. So I stuck to right side and belly shooters. I will try to get in a swim early tomorrow before the storms and before I head out to Cali for 3 days.

    Updated August 21st, 2013 at 11:17 PM by The Fortress

    Categories
    Swim Workouts
  11. Aug 19-20

    by , August 20th, 2013 at 04:43 PM (The FAF AFAP Digest)
    Monday:

    RC ex, 10 min
    spin, 60 min

    Tuesday: Swim/SCY/Solo @ Lebo Pool

    Warm up:

    600 various
    4 x 50 scull w/agility paddles
    8 x 25 shooters w/fins @ :40-:45
    75 EZ

    Main sets:

    8 x 25 burst DK + cruise @ 1:00
    50 EZ
    8 x 25 burst fast hands + cruise @ 1:00
    100 EZ

    6 x through:
    50 @ 100 pace @ 1:00
    50 EZ @ 1:00
    1:00 rest

    5 x through:
    50 @ 200 pace @ 1:00
    50 @ 100 pace @ 1:00
    50 EZ @ 1:00
    1:00 rest

    50 EZ

    8 x 50 smooth DPS free w/paddles @ 1:00
    75 EZ

    Total: 3500


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

    Braved the waves and cold pool temps to swim at the Lebo pool. There is a pace clock there, but very far from the lap lanes. I roughly got my times. I was going to hop on the bike again, but, whoa, I am tired from that swim. I guess 11 x 50 @ 100 pace is nothing to sneeze at in my current state of swimming fitness. I hate swimming outside in shallow pools, but that is really all that is on the menu this week. I'm flying to CA with Teen Fort this week and then I'm hoping to get back to some kind of regular schedule. Looking at my flog from August 2012, I really didn't do much swimming either until the last week.

    Updated August 20th, 2013 at 05:05 PM by The Fortress

    Categories
    Swim Workouts , Spinning
  12. Aug 16-17

    by , August 18th, 2013 at 05:22 PM (The FAF AFAP Digest)
    Was in NoVa for the weekend and got in a couple swims:

    Friday:

    I dropped in at SpringHill Rec in the evening thinking the pool was open until 9 as usual. Nope, only until 8. I had 50-55 minutes to work out. I almost felt like screaching with massive swimming pool frustration! Instead, I just did some luxuriously deep shooters and pulled out my "bang for your buck" parachute.

    600 various
    8 x 25 DPK back shooters w/fins @ :40
    50 EZ
    8 x 25 DPK belly shooters w/fins @ :40
    50 EZ
    6 x 50 DPS free w/paddles @ :50
    50 EZ
    16 x 25 w/parachute, fins & paddles @ 1:00
    -- did 4 of these kick with no paddles course
    -- this is the most 25s w/chutes I've done and my back can feel it today
    300 EZ

    Total: 2150


    Saturday: Swim w/Teen Fort (this may have been a mistake, lol. she didn't seem in the mood for working out and wanted tips on her long axis strokes)

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    4 x 25 scull w/paddles
    4 x 25 ??
    4 x 50 torque drill w/paddles @ 1:30
    100 caterpillar fly drill

    Main Sets:

    8 x 75 kick w/fins @ 1:15
    -- 25 flutter + 25 dolphin + 25 flutter
    -- sprint the dolphin kick 25
    100 EZ

    5-6 backstroke starts
    -- argh, very rusty since I can't do a start in any pool that I currently have access to in Pitt
    50 EZ

    -- pause while I did bungee cord pulls for Teen Fort

    8 x 25 burst dolphin kick + cruise @ 1:00
    50 EZ

    3 x (25 AFAP breast + 25 EZ) @ 1:30

    Total: 2550

    hottub, 20 min, trying to calm some of Teen Fort's pre-college jitters


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

    Not too much to write home about. But at least I was in the pool. This is actually the first time I've done two swim workouts in a row since mid-June.

    Made the long trek back to Pitt today. So sick of traveling and more ahead. Sigh. Lil Fort was somewhat despondent with her vacations ending. She seemed to cheer up when we informed her that we live next door to Sara Shepard of Pretty Little Liars fame. Very appealing stuff to 12 year olds. Wait, she turned 13 today. Round 2 of life with a teenage daughter.
    Categories
    Swim Workouts
  13. Thursday, Aug 15

    by , August 15th, 2013 at 06:20 PM (The FAF AFAP Digest)
    spin, 90 min
    drylands, 20 min

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

    Didn't feel like swimming in an outdoor 3-4 foot pool today so passed on swimming. But my legs got a workout! Heading back to NoVa for the weekend.
  14. Aug 13-14

    by , August 14th, 2013 at 04:54 PM (The FAF AFAP Digest)
    Tuesday:

    I was actually excited to do a workout on my own for a change. Drove to Sewickley Y around 2. No, all lanes closed for the kids. No adult lap lanes during the day. Called a couple more places, same thing. Very depressing. I'm not adjusting very well to Pitt.

    spin, 75 min

    Wednesday:

    RC/scap ex, 10 min
    power wheel roll outs, 3 x 15
    power wheel pike ups, 2 x 10
    long arm crunches, 2 x 50
    goblet squats, 20 x 2 x 15
    bicep curls, 20 x 2 x 15

    Spin, 20 min

    Off to practice soon. Adults = one hour in the evening. Summer can't be over soon enough. To add insult to injury, I missed my exit and it took me forever to get there.

    Edited to add practice:

    Swim/SCY @ Sewickley Masters

    Warm up:

    400
    12 x (25 drill + 25 swim) @ :55
    4 x 50 kick @ 1:00
    4 x 50, 12.5 UW SDK each length @ 1:15

    Main Sets:

    6 x through: (I used fins)
    1 x 100 smooth stroke or IM @ 1:45
    1 x 50 build to sprint @ 1:00 (I don't like builds, so I did the 50s @ 100 ish pace and kicked them. Went 25s in backstroke.)
    masters minute

    6 x 25 @ 1:00
    odds = AFAP
    evens = EZ
    masters minute

    4 x 100 stroke or IM @ 1:30

    1 x 50 AFAP
    -- tried but cramped. sprinting at the end of an aerobic practice doesn't work so well for me.

    100 EZ

    Total: 2700


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

    Heading back to NoVa again this weekend to see Fort Son. Not feeling like traveling but maybe it's a good idea as I've been very melacholic around here.

    Updated August 15th, 2013 at 10:48 AM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Spinning
  15. Aug 11-12

    by , August 13th, 2013 at 10:52 AM (The FAF AFAP Digest)
    Sunday:

    Spin, 80 min
    RC ex, 10 min


    Monday: Swim/SCY @ Sewickley Masters

    Warm up:

    700 various
    8 x 25 kick @ :30
    4 x 50, UW 2/3 each length @ 1:15

    Main sets:

    5 x 100 free @ 1:30
    5 x 50 free @ :35 (hard for me even with fins!)
    masters minutes

    4 x 100 flutter kick w/board & fins @ 1:20 (cruised, held 1:08s)
    4 x 50 same @ :40
    masters minutes

    3 x 100 backstroke kick @ 1:15
    3 x 50 @ :45
    masters minutes

    2 x 100 backstroke kick @ 1:10 (1:00, 1:05, too fast on first one)
    2 x 50 same @ :50
    masters minutes

    3 x 100 EZ @ 1:45

    Total: 3500


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

    Another short rest day at Sewickley. Jimby is very proud of me for actually doing the sets. I must admit it feels very odd. I felt like I was coming down with another nasty summer cold Sunday night and felt pretty crappy in practice. Better today though.
    Categories
    Swim Workouts , Spinning
  16. Friday, Aug 9

    by , August 9th, 2013 at 10:56 PM (The FAF AFAP Digest)
    Drylands:

    RC/scap ex, 15 min
    power wheel roll outs, 3 x 15
    power wheel pike ups 2 x 10
    goblet squats, 20 x 3 x 15
    hammers, 10 DBs x 3 x 30
    long arm crunches, 2 x 50


    Swim/SCY @ Sewickley Masters

    Warm up:

    650 various
    5 x (25 shooter + 25 EZ)
    8 x 50, build second 25 @ 1:00
    -- I did them free with fins, 12.5 UW each length @ 200ish pace

    Main Sets:

    1 x 25 AFAP + 75 EZ (was supposed to be 100 EZ swim)
    1 x 25 sprint (fly) @ 1:00
    1 x 100 EZ @ 2:00
    1 x 50 sprint (fly) @ 1:00
    1 x 100 EZ @ 2:00
    1 x 75 sprint (free) @ 2:00
    1 x 100 EZ @ 2:00
    1 x 100 sprint (backstroke kick, :55) @ 2:00
    1 x 100 EZ @ 4:00
    1 x 75 sprint (breast) @ 2:00
    1 x 100 EZ @ 2:00
    1 x 50 sprint (backstroke kick) @ 2:00
    1 x 100 EZ @ 2:00
    1 x 25 sprint (fly) @ 1:00
    1 x 100 EZ @ 2:00

    Jimby and I did a little recovery set after:
    10 x 50 DPS free @ 1:00
    50 DAB

    Total: 3050


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

    We crammed a lot of sprinting in in half an hour. I wouldn't say I was going AFAP on all of them, but going pretty hard. The :55 in 100 back kick is nothing to write home about. But I worry about hitting bottom (I have) and there are no backstroke flags, so top speed seems impossible. I don't think I'll be able to do AFAP backstroke or backstroke kick in any pool except Pitt. Pitt is closed for a couple weeks starting next week and Sewickley is closed for a week in August. So I may be forced to swim in "Lake Lebo."

    Checked nationals results and no one was near my 50 fly NR. Yippee!
  17. Aug 6-7

    by , August 8th, 2013 at 10:43 AM (The FAF AFAP Digest)
    Wednesday:

    RC ex, 15 min
    hammers w/10 lb DBs, 3 x 20
    goblet squats w/10 lb DB, 3 x 15

    spin, 60 min (while catching up on Breaking Bad to prep for season premiere)


    Thursday: Swim/SCY @ Sewickley Masters

    Warm up:

    400
    12 x (25 drill + 25 swim) @ :55
    4 x 50 kick @ 1:00 (did backstroke)
    4 x 50, UW 2/3 length @ 1:15
    masters minute

    Main Sets:

    4 x 100 stroke, sprint first 25 @ 2:00
    masters minute
    ?? I think there was a set here that I forgot
    16 x 25 @ 1:00
    odds = burst SDK + cruise
    evens = AFAP
    masters minute
    5 x (25 AFAP kick + 25 EZ) @ 1:30
    100 EZ

    Total: 2550+


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

    More of a sprinty practice and I am tired from it! I'm also still sleeping like poo. But I finally have my house to myself -- renovators gone! Though I am having guests for the weekend.
  18. Monday, Aug. 5

    by , August 6th, 2013 at 11:06 AM (The FAF AFAP Digest)
    Swim/SCY @ Sewickley Masters

    Warm up:

    600 OMO
    600 assigned (I did 400 of sculling and fly drills)
    4 x 50 kick @ 1:00
    4 x 50 free, 12.5 SDK each length @ 1:15

    Main Sets:
    (used fins)

    12 x 50 @ :45 (mix of free, fly & kick)
    masters minute
    10 x 50 @ :40 (backstroke kick)
    masters minute
    6 x 50 @ :35 (backstroke kick, made it)
    masters minute
    assigned 10 x 50 @ :40 --- NO! I am a sprint diva, not an aerobic goddess. I just did 200 EZ while the other more stalwart swimmers carried on
    masters minute.
    12 x 50 @ :45 (DPS free)
    50 EZ

    Total: 3500


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

    Made it, almost, through another "distance" day at Sewickley. Can you tell I'm not in the mood to train on my own much? I did zilch all weekend when I was in NoVa. So I am still in maintenance mode. I am also seriously sleep deprived from travel and the ungoing renovations at my house. I can't wait until I have the house to myself. It sucks to move, be in semi-shock and have chaos everywhere.

    I realized yesterday that I have done virtually no drylands since early April when I tapered for Indy Nats. I think I've lost some muscle mass. Won't it be fun to start those up again ...
    Categories
    Swim Workouts
  19. Aug 1-2

    by , August 2nd, 2013 at 04:48 PM (The FAF AFAP Digest)
    Thursday:

    60 minute spin


    Friday: Swim/SCY/Solo @ Lebo pool

    600 various
    4 x 50 scull w/agility paddles
    4 x 50 caterpillar fly drill
    8 x 50 free w/agility paddles @ 200 pace @ 1:00
    50 EZ
    8 x 50 burst SDK + cruise w/fins @ 1:00
    50 EZ
    3 x (50 AFAP + 100 EZ) @ 3:00
    -- was a second off my usual times, no surprise
    50 EZ
    5 x (25 AFAP + 75 EZ)
    150 EZ

    Total: 3050


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

    Almost unpacked! Swam today at the outdoor pool. It was shallow, choppy and windy. I won't even bother with back SDKs or DPK SDKs in a shallow pool.

    Some good news -- looks like I will be coaching Team Pitt Masters in the evening starting in September. I think it will be great fun and I should then have access to the pool (at least after practice, perhaps in the afternoon as well, details being worked out).

    Heading off to NoVa for the weekend for NVSL All Stars.
    Categories
    Swim Workouts , Spinning
  20. July 30-31

    by , August 1st, 2013 at 02:17 PM (The FAF AFAP Digest)
    Tuesday:

    60 minute spin


    Wednesday: Swim/SCY @ Sewickley Masters

    700 OMO
    12 x 25 drill + 25 swim @ 1:00
    4 x 50 kick @ 1:00 (I did 25 shooter + 25 EZ w/fins)
    4 x 50, 12.5 UW each length @ 1:15 (I did 2/3 of each length UW w/fins)
    8 x 100 @ 2:00, first 25 fast
    -- I did the fast portions @ 95%, 6 fly + 2 breast
    8 x 50 @ 50, free w/long UWs
    6 x 25 AFAP kick @ 1:00
    100 EZ

    Total: 3350


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

    Still unpacking and getting used to Pittsburgh. It's going to be a long adjustment process, I fear. I'm constantly getting lost. My car GPS is a fail. Not that I'm driving my car at the moment after getting rear ended. I felt a little more like myself at last night's practice with all the UW work.

    Lil Fort is doing much better than me. She loves her newly renovated suite and has been training with the high school girls, which she likes. The coach has said she can run with them throughout the year.

    Updated August 1st, 2013 at 03:14 PM by The Fortress

    Categories
    Swim Workouts , Spinning