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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. Friday, Nov. 22

    by , November 22nd, 2013 at 05:00 PM (The FAF AFAP Digest)
    Spent about 90 minutes in the exercise room doing the following:

    single leg deadlift w/10 lb DBs, 15
    power wheel roll outs, 3 x 25
    power wheel pike ups, 2 x 10
    kettleball swings, 3 x 10
    hammers w/10 Lb DBs, 3 x 20
    long arm crunches, 3 x 50
    overhead lunges w/ 10 lb DBs, 3 x 15
    hip lifts, 3 x 25
    Rc ex
    scap ex
    stretching & foam rolling, trying to hammer the piriforumis muscles

    Off to coach and to enjoy a social with my team!
  2. Thursday, Nov. 21

    by , November 21st, 2013 at 06:28 PM (The FAF AFAP Digest)
    Wednesday:

    Got a deep tissue massage. I mentioned that my left hip had been bothering me for almost a month. I thought it might be hip bursitis. Nope, he says it's the piriformis muscle. This is a glute muscle located at the top of the hip joint. It is important for lower body movement bc it stabilizes the hip joint and is usually a runner's issue. I am guessing all my dolphin kicking is the culprit. (Good to know I'm kicking from the hip though!) I alternated ice and heat last night and will keep doing that. I probably also need to be stretching the hams and glutes. I just haven't been making time for that.


    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull w/agility paddles
    4 x 50 DPS free @ :50
    3 x (4 x 25, UW 20y @ :30 + 25 EZ @ :30)
    75 EZ

    Main sets:

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

    2 x (AFAP 50 frees w/fins, break :10 @ 25 + 150 EZ)
    -- 20s, say a glimpse of a 9 on one 25

    5 x through:
    3 x 25 AFAP @ :30 + 75 EZ
    -- did 3 IM and 2 kick
    100 EZ

    6 x 25 w/chute & paddles @ 1:00
    100 EZ

    2 x (25 AFAP + 25 EZ @ 1:30)
    -- started getting calf cramps, so desisted
    100 EZ

    Total: 3450


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

    The large pool at Pitt is closed for the next three days for a college invitational meet. I guess I'll be swimming at a Sewickley. Can't wait -- Fort Son is home from college on Monday!
    Categories
    Swim Workouts
  3. Tuesday, Nov. 9

    by , November 19th, 2013 at 04:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    3 x 50 scull
    6 x 50 fly drills
    50 EZ
    4 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

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

    8 x 30 SDK from the blocks, cruise back
    -- worked on 100 pace SDKs, gliding a bit after the dive
    100 EZ

    6 x 25 fly w/fins @ :35
    -- wanted to do 10, Rushall style, but wasn't happening
    100 EZ

    5 x
    4 x 25 @ :30 + 50 EZ @ 2:00
    1st 3 25s = UW 15 m
    4th 25 = 100 pace

    100 EZ

    4 x w/fins
    1 x 25 @ 100 pace
    :15 rest
    1 x 25 shooter
    1 x 50 EZ @ 2:00
    -- this was a Tall Pall set he recently posted. not easy

    100 EZ

    Total: 3500



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

    Laid off the AFAP work today, trying to give my body a little break, and focused on 100 pace with some breath control. I have a massage tomorrow, so hopefully my body will be ready to go on Thursday with about 10+ more hard training days to go before I taper for NE Champs. I'm going to do the same taper I did before Indy last year, which was shorter than usual because I knocked lifting off early. Despite almost no lifting for months, my upper body seems just as stacked and tank-like as usual.

    I've been having fin issues lately. I've used Water Gear fins for years. But when finally ripped and I tried to replace them, my new ones didn't fit. One size is too big and the next size down seems too tight. I've been using the tight ones and wondering if maybe that was contributing to some cramping. I ordered a pair of Sprint long blade fins and they look just perfect. Going to try them out tomorrow.

    Interesting article of passive vs active rest for sprinting: http://www.ncbi.nlm.nih.gov/pubmed/15778899. Though who goes 60% during active recovery? Not me.
    Categories
    Swim Workouts
  4. Monday, Nov. 18

    by , November 18th, 2013 at 03:38 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    600 various
    100 scull
    100 evil kick
    5 x (25 shooter + 25 feet first scull w/fins)
    50 EZ
    6 x 50 fly drills
    6 x 50 DPS free @ 1:00
    50 EZ
    2 rounds of:
    20 x 25 w/fins @ :30, all 25s done 15 m UW
    odds = free
    evens = back kick
    100 EZ between rounds

    Total: 2950


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

    Just did a recovery workout today. I'm really sore from training and the meet. Looking at my flog, I've done 3 weeks of hard training, so my body probably thinks it's time for a recovery week. But I hate to take one now bc I'll start tapering for NE Champs in two weeks. I may just work on short speed tomorrow.

    I checked the results of the meet. They had my 25 back listed at 12.94, which is what I thought I saw on the electronic timing, rather than 12.38. It's still a PR though and very good for a so-so pool and no rest. Looking ahead to the Sewickley meet on Dec. 1, I'll probably swim 50 fly, 50 back, 25 free and 25 breast, though it might behoove me to swim the 100 IM.

    I met John Kuzmkowski at the Y meet. He's swum 2000+ miles already this year and is aiming to break the record.
    Categories
    Swim Workouts
  5. Inaugural Mudhole Y Meet, Nov. 17

    by , November 17th, 2013 at 06:12 PM (The FAF AFAP Digest)
    I ventured out to the Greensburg Y in Greensburg PA for my first ever Y league meet. Four of my Sewickley teammates were there (see below) and I met lots of other Y meet swimmers. Great fun had by all. And what a food and drink spread! Here's how it went:

    25 back, 12.38

    I was lucky I got to swim this event. My entry went missing. I was scheduled to swim in heat 7 (the slowest heat) with a NT. But I was in heat 1 of the very next event. My teammate Ben Mayhew graciously switched spots with me so that I could swim in heat 1 (they swim fastest to slowest here), which is where I had seeded myself anyway. I had a little gridge going with Coach Bill. (Jim video'd) But I handily beat all the boys in this race! I went a 13.0 in the Sprint Classic, so this time was really flying. I had to triple check to make sure it was correct. Perfect breakout and perfect finish (see photo below). I thought I might be past the 15, but I took the same number of strokes as usual. 5+ minutes rest until ...

    100 breast #1, slip & fall; 100 breast #2, 1:15.2

    I knew the plastic blocks were slippery from warm up, but I took a really ignoble spill here. I pushed off, slipped and landed sideways curled up in the water. That has never happened to me before! So I will now be forever wary of plastic blocks. I decided to put my shammy towel on the blocks for the rest of my races. I had been in heat 1, but they slipped me into heat 4 -- a benefit of Y meets that probably wouldn't happen at a USMS meet. Had to swim by myself though. I was still discombobulated from the spill (hip hurt) and can't say I gave it 100%. But given that I did not rest at all for this meet, this is a very solid time for me. I went a 1:15.0 on a few days rest last year. Even though I wasn't really pushing it, my legs were hurting the last length. Pic below shows my head needs to be further down. I wish this time counted for USMS, but c'est la vie.

    50 breast, 34.0

    Didn't have much rest after the 100 breast, but gave it a go. I was doing fine, but then really tightened up the last 10 yards and had a major glide into the finish. As a non-breaststroker, I never really know when to glide vs. short stroke. This is much slower than I went at the Sprint Classic (33.1) , but that's how it goes. Technical errors and the pool was obviously much worse too. Few heats of rest and then ...

    25 fly, 12.3

    This was decent, though .3 slower than the Sprint Classic (where I had a perfect race). Had a bad breakout again -- too deep and it was slow. Wish I could fix this. Finished second. But prevailed in my gridge race against my other teammate John (who is really a 200 flyer).


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

    All in all a fun experience and what sprinter couldn't help but be psyched by the 25s! I wish there had been a place to warm down; hit the showers instead. I did set 4 Y records. I may swim in the Y meet at the Sewickley Y on Dec. 1. Tuckered out now! I need to conjure up some ideas for the HIT forum.

    Updated November 17th, 2013 at 07:10 PM by The Fortress

    Categories
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  6. Thursday, Nov. 14

    by , November 14th, 2013 at 06:23 PM (The FAF AFAP Digest)
    Swim w/Jimby @ Sewickley Y

    Warm up:

    600 various
    5 x 50 scull drill

    Main Sets:

    Jimby did 6 x 150 @ 2:15
    I did 6 x 100, done as 75 smooth + :10 rest + 25 @ 100 pace (free, breast and kick 2x)
    100 EZ

    5 x
    100 free build to fast @ 1:45
    1 x 50, 20 Y AFAP kick + cruise 2 1:00
    1 x 50 EZ @ 1:15

    100 EZ

    8 x 25 @ :40
    odds = burst or 100 pace (free or SDK)
    evens = EZ
    100 EZ

    6 x 25 w/chute @ 1:00

    8 x 50 free @ 1:00
    -- breath control
    -- Jim is better than me!
    50 EZ

    Total: 3550

    25-30 min foam rolling + RC/scap ex


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

    Whew, kinda tired after that. Probably still tired from yesterday, which was a much harder workout. Will just cruise tomorrow. Then I have my mudhole meet this weekend. Naturally, and to my great delight, I am in the last heat of an almost all male heat in an outside lane. I don't see my 25 back on the psych sheets. I hope that can be fixed. I can't miss a chance to swim a 25!!!

    I entered NE SCM Champs. I'll make a decision about 100 back or 50 breast on Sat and 100 fly or 50 back on Sun closer to the meet. But I'm leaning toward 50 breast and 100 fly. I do have a 50 back time already, and having 50 back as the very last event of a meet sucks bc it's such a leg intensive event for me.

    Swim Meet Events

    Event
    Number
    Gender Distance Stroke Time Date
    9 Female 50 SCM Fly 0:29.50 12/14/2013
    11 Female 100 SCM Back 1:12.00 12/14/2013
    17 Female 50 SCM Breast 0:37.40 12/14/2013
    21 Female 100 SCM Free 1:05.50 12/14/2013
    35 Female 100 SCM IM 1:12.50 12/15/2013
    39 Female 50 SCM Free 0:27.91 12/15/2013
    45 Female 100 SCM Fly 1:11.00 12/15/2013
    47 Female 50 SCM Back 0:30.65 12/15/2013

    Updated November 15th, 2013 at 10:41 AM by The Fortress

    Categories
    Swim Workouts
  7. Wed., Nov. 13

    by , November 13th, 2013 at 10:00 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up/Transition

    600 various
    5 x 50 scull drill
    4 x 25 no breath free @:35
    50 EZ
    4 x 25 shooters w/fins @ :40
    100 EZ
    4 x 30 burst SDK + cruise back from the blocks
    50 EZ
    4 x 25 burst right side SDK from a push + cruise
    100 EZ

    Main Sets:

    1 x 25 AFAP fly from the blocks (11)
    75 EZ
    2 x 25 AFAP fly w/fins @ :40 (10s)
    100 EZ
    1 x 50 fly/back @ 100 pace
    100 EZ

    1 x 25 AFAP back from the blocks (13)
    75 EZ
    3 x 25 AFAP back w/fins @ :45 (11s)
    125 EZ
    1 x 75 fly/back/breast @ 100 pace
    175 EZ

    1 x 25 AFAP breast from the blocks (14 high-15)
    75 EZ
    4 x 25 AFAP breast w/fins & paddles @ :50 (12 highs)
    150 EZ
    1 x 100 AFAP IM w/fins, 4 x 25 @ :30 (45)
    200 EZ

    1 x 25 AFAP free from the blocks (11)
    75 EZ
    3 x 25 AFAP free w/fins & paddles (10s) @ 1:00
    -- I had intended to do more, but I was done
    175 EZ

    Total: 3375


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

    I liked this workout. With the bursts, it was almost 725 yards of race pace work. I gave my team a highly modified version of the main sets (no real sprinters on my team). I also discovered a TT backstroker on my team. I knew she was good, but she threw down a 31 in an AFAP 50 back starting from the gutter. She hadn't even thought to check the event rankings! I am hoping I can cajole her and some others on the team to go to Colonies Zones in early April. I suspect that will be my SCY taper meet because I'm not jazzed about Santa Clara (for obvious reasons!). But I need another meet besides that to get some more times.
    Categories
    Swim Workouts
  8. Tuesday, Nov. 12

    by , November 12th, 2013 at 05:01 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    600 various
    4 x 50 scull w/agility paddles
    9 x 50 various fly drills
    50 EZ
    6 x 25 shooters @ :40
    50 EZ

    20 x 25 free w/zoomers, 1 breath @ :30-35
    100 EZ
    3 x (4 x 25, UW 20 y, @:30 + 50 EZ)
    100 EZ
    5 x 50 DPS free
    50 EZ

    Total: 2950


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

    Just did a recovery workout. Tried to work on breath control. Mine stinks right now. I think allergies are interfering. I love our new puppy, but I am definitely allergic to her.

    After I hopped out, one of the lifeguards (a varsity diver) said I do "the most intense workouts she's seen." I chuckled over that because there are always 3-4 college swimmers in at the same time I am. But they aren't doing HIT; their workouts are always 7,000+.
    Categories
    Swim Workouts
  9. Monday, Nov. 11

    by , November 12th, 2013 at 12:23 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up/transition:

    600 various
    5 x 50 scull/drill
    8 x 25 power kick @ :45
    8 x 25 over kick free @ :45
    100 EZ
    4 x 25 burst ADK + cruise @ 1:00
    50 EZ

    Main Sets:

    Pyramid 50 frees
    9 x 50 @ 2:00 -- 6/7/8/9/20/9/8/7/6 fast stroke, then cruise
    200 EZ
    4 x 50 breast @ 2:00 -- 3/4/5/6 fast stroke
    -- I wanted to do 9 of these, but my calves were constantly cramping
    100 RZ

    6 x (25 AFAP kick + 25 EZ)
    -- 3 fins, 3 no fins
    100 EZ

    6 x 25 w/chute, fins & paddles
    -- sprint 12.5, EZ 12.5
    100 EZ

    Total: 3100


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

    I read with interest in Water Rat's blog that David Marsh's sprinters often do 3200 in 3 hours. Shows the importance of rest to maintain and work on top end speed! Just a recovery workout for me later today.
    Categories
    Swim Workouts
  10. Sunday, Nov. 10

    by , November 10th, 2013 at 04:43 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewickley Y

    Warm up:

    600 various
    100 scull
    4 x 50 fly drills

    Main sets:

    Jim and John were doing steady state 1 x 400, 2 x 200, 4 x 100, 8 x 50, 16 x 25, mostly on a 1:30 base. I followed along but modified as follows:

    6 x (25 shooter + 25 EZ) @ 1:05
    2 x 200 flutter kick w/board & fins, alternating 25 up tempo + 25 EZ @ 3:00
    4 x 100 DPS free @ 1:30
    6 x 50 flutter kick w/board & fins @ 200 pace
    50 EZ
    16 x 25 @ :40
    odds = fast fly w/fins
    evens = EZ
    100 EZ

    8 x 75, done as 50 EZ @ 1:15 (John and Jim did 75s) + 25 fast @ :45
    100 EZ

    Total: 3550

    Hottub & steam room -- best feature of the Sewickley Y!


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

    I did enter my first mud hole Y circuit meet next Sunday afternoon. I wasn't wild about the schedule for that day, so just entered 25 back, 100 breast and 25 fly. Hopefully, I won't crash on my backstroke start.
    Categories
    Swim Workouts
  11. Friday, Nov. 8

    by , November 9th, 2013 at 01:04 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewickley Masters

    Warm up:

    500 various
    100 scull
    4 x 50 fly drills
    6 x (25 shooter + 25 EZ)

    Main sets:

    5 x 50 kick (instead of 300 straight)
    4 x 50, power kick by 25s @ 1:15
    50 EZ
    4 x (4 x 25), sprint first 15 m @ :30
    odds = stroke
    evens = SDK
    2:00 rest between rounds
    50 EZ
    2 x (4 x 50 @ :50 @ 100 pace)
    -- no! I can't even remotely do 100 pace on this interval
    -- I did odds = fast, evens = EZ
    -- did fly and kick on the fast ones
    -- did 50 EZ between rounds
    50 EZ
    1 x 50 AFAP + 50 EZ
    -- cramped on the 50
    2 x (25 AFAP + 25 EZ)
    100 EZ

    Total: 2850


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

    The water was pretty chilly. It said the temp was 76, but it felt more like 78-79. I had quite a few calf cramps. I wonder if this is due to the cold water? In VA, I was used to water that was 83-84. Pitt is at 79 as well.

    Taking today off as we have family in town. Swimming with Jimby tomorrow.
    Categories
    Swim Workouts
  12. Thursday, Nov. 7

    by , November 7th, 2013 at 05:04 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    4 x 50 fly drills

    Main Sets:

    Dolphin kick work:
    8 x 25 DPK shooter w/fins @ :40-:45
    50 EZ
    10 x 25 power kick (SDK to 15 m) (4 belly, 4 back, 2 right side), no fins @ :45
    50 EZ
    4 x 30 AFAP to 15 m off the blocks
    50 EZ
    4 x 25 burst SDK + cruise @ :20
    -- I had though about turning this into a Rushall set, but just can't do more than 4 with a 1:1 work to rest ratio. Too much oxygen deprivation staying UW 12.5
    100 EZ

    4 x fast broken 100s w/fins done as 4 x 25 @ :30
    fly (11s) + 100 EZ
    back (11-12s) + 200 EZ
    breast (13-14s) + 200 EZ
    free (10-11s) + 200 EZ

    pause for some drill work
    4 x 25 breaststroke kick on back
    4 x 25 breast, 1 regular stroke + 1 stroke UW
    4 x 25 breast dolphin
    100 EZ

    5 x (25 AFAP + 75 EZ) @ 3:00
    -- 2 free, 3 kick
    100 EZ

    Total: 3950


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

    I ended up taking two days in a row off. I was still pretty dead after just one day off. I think I need to do more recovery workouts. Before the 2 day break, I had done speed/weights/speed/speed/speed. That seems to set me up for exhaustion. Part of the problem is that it would be great to just hop into a nearby pool for a recovery workout, but there aren't any really. I dropped in at the Upper St. Claire Rec Center awhile ago and there was a $15 drop in fee, which is really steep. Part of is probably poor scheduling on my part. I'm still getting used to life in Pittsburgh -- the land of not one single decent indoor pool open to the public. I did get in 45 minutes of stretching & RC/scap work yesterday. Having not stretched at all in months, I had lost some flexibility. Boo.

    On a happier note, I booked my hotel and flight for NE SCM Champs. Not so sure about my 50 free focus. My left shoulder is better, but still tender, and too much straight arm freestyle is contra-indicated. Here is the order of events: https://www.clubassistant.com/club/m...1997&smid=4983. I am completely baffled as to what to enter as is somewhat typical.

    Sat: 50 fly, 100 back, 50 breast and 100 free.
    -- The first three events are back to back with only a relay before the 50 breast, so 100 back may get cut. I wish I hadn't gotten DQ'd in the 50 evil at the Albatross meet (1 hand touch on turn) or I'd do the 100 back for sure. I could also skip the 50 fly since I already have a good time and start with 100 back but my fly feels really good right now. And I guess if I really wanted to swim 50 free when most rested, I'd enter the 200 free, which is the first non-distance event of the day but that sounds unappealing.

    Sun: 200 back, 100 IM, 50 free, 100 fly, 50 back.
    -- I might do a 50 split request in the 200 back rather than leaving it to the last event of the meet. On the other hand, that would make 50 free the 3rd event, which is not desirable. And I do already have a good time in the 50 back from March (30.6), so could also just stand on that time. (I certainly wouldn't bother with the 50 back if I did swim the 100 fly). Alternatively, I could do a split request for the 100 back and forget the 100 IM. Decisions, decisions ...

    Good article on what methods improve recovery time: http://www.strengthandconditioningre...overy-methods/. If only we all had access to cryogenic or hyperbaric oxygen chambers ...

    This is odd. Why does the USMS event rankings for SCY not recognize that we are in the 2013-14 season?

    Updated November 7th, 2013 at 05:41 PM by The Fortress

    Categories
    Swim Workouts
  13. Monday, Nov. 4

    by , November 4th, 2013 at 04:56 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    6 x 50 scull & drills w/agility paddles
    5 x 50 breast w/MF @ 1:10
    8 x 25 shooter w/MF @ :40
    50 EZ

    Main Sets:

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

    3 x (25 AFAP from blocks + 25 EZ)
    -- rolling on 59
    -- fly (12), back (13), breast (15)
    100 EZ

    Did a couple sets from the HIT forum:

    4 x through, 1 of each stroke w/fins
    75 @ 200 pace @ 1:10/1:15/1:20
    25 fast @ 100 pace @ :30
    25 AFAP @ :30
    75 EZ

    50 EZ

    5 x 50 dolphin kick w/fins & board:
    1 = burst + cruise @ 1:00
    2 = 25 fast + 25 EZ @ 1:30
    3 = 35 fast + 15 EZ @ 1:30
    4 = EZ @ 1:00
    5 = AFAP (25 high)
    200 EZ

    8 x 25 w/chute & paddles @ 1:00
    -- 4 breast pull, 2 free, 2 torque drill
    200 EZ

    Total: 3650


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

    Got in a solid speed workout. Didn't feel too bad given that it was 8 days in row of working out with 7 swims, but feel sore now. Taking tomorrow off with Lil Fort, who has election day off.

    Reasons to keep a swim blog: http://swimswam.com/8-reasons-keep-swim-log/

    Interview on stretching: http://www.swimmingscience.net/2013/...ntent=FaceBook
    Categories
    Swim Workouts
  14. Sunday, Nov. 3

    by , November 3rd, 2013 at 04:42 PM (The FAF AFAP Digest)
    Swim @ Sewickley Y

    Swam with Jim and John, another Sewickley master.

    Warm up:

    600 various
    100 scull

    Main sets:

    Jim and John did 10 x 100 free @ :140
    I did 10 x 75, done as 25 fast + 50 EZ @ 1:40
    100 EZ

    4 x 100, I did flutter kick with fins & board
    1 = cruise
    2 = break :5 @ 50, hold same time (I went too fast on this one)
    3 = break :5 @ 50 & 75, hold same time
    4 = break :5 @ each 25 (quads burning)
    100 EZ

    8 x 50 build down @ 1:00
    -- I did them burst + cruise
    100 EZ

    Jim & John did 8 x 50 build @ 1:00, concluding it was harder to build speed than maintain speed
    I did 5 x (3 x 50) w/fins @ 1:00
    1 = 100 pace
    2-3 = EZ
    -- 2 fly (24 high-25), 1 breast (29), 2 free (24 high-25)
    100 EZ

    Total: 3600


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

    I felt a lot better today than yesterday, thankfully. I could have used some more warm up, but got in some quality work. And it was nice to have some company for a workout.
    Categories
    Swim Workouts
  15. Saturday, Nov. 2

    by , November 2nd, 2013 at 06:56 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    6 x 50 scull & drills
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    8 x 25 burst SDK + cruise
    -- 4 from push, 4 from blocks
    100 EZ

    4 x through, 1 each stroke
    1 x 50 @ 100 pace @ 1:00
    2 x 25 fast kick @ :30
    1 x 100 EZ @ 3:00

    200 EZ

    Total: 2450


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


    I was dead after just one of the fast 50s @ 100 pace and knew a real workout wasn't happening today. I slogged through the set and decided to get out and try tomorrow. I think I was just weary from yesterday's drylands (the first real session in many months) and allergies. I will try again tomorrow. Hoping to meet up with Jim and Mark at the Sewickley Y.
    Categories
    Swim Workouts
  16. Friday, Nov. 1

    by , November 1st, 2013 at 04:36 PM (The FAF AFAP Digest)
    Drylands:

    RC/Scap, 15 min (did this last night too)
    long arm crunches, 2 x 50
    flutter kicks on back on bosu, 3 x 50
    captains's chair leg raises, 2 x 15
    low row negatives, 75/90 x 3 x 8
    good mornings, 45 x 3 x 8
    free motion lifts, 50 x 3 x 8
    fast leg press jumps, 90 x 3 x 8 (weird machine, you're basically laying on your back)
    kettleball swings, 25 x 1 x 15
    med ball slams, 30 (forward, twisting, reverse)
    box jumps, 10

    Swim:

    easy continuous 1000 yards


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

    Tried not to overdo at the gym, but tweaked my left hamstring a tad.

    Got my Swimmer mag today. I wrote an op/ed piece for Both Sides of the Lane Line. Little did I know that the opposing piece was written by my PV buddies Mollie Grover and Jeff Strahota!

    Got a pair of Speedo's new laser elite goggles to product test. They look pretty cool, smaller than those largish goggles that Phelps/Lochte were sporting at the Olympics.

    One other things I thought was interesting about the Jimby-Rushall conversation is Rushall thought that there was a decided advantage for a masters athlete who had never been out of the sport or taken little time off. As an example, he noted that Jenny Whitely of Aussie is beating Shane Gould (who took 17 years off). I have always felt that was a huge factor for me, having taken 24 years off from the pool. There is no way I could develop the aerobic base of say Karlyn Pipes or Laura Val, both of whom took little time off. That's one reason I focused on sprinting. I guess one good thing that came from time off was being open minded enough to learn a new stroke -- dolphin kick -- and try different training methods.

    Happy weekend everyone!

    Updated November 1st, 2013 at 05:24 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  17. Thursday, Oct. 31

    by , October 31st, 2013 at 06:28 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewickley Y with Jim

    500 various
    2 x 200 @ 3:30, I did backstroke kick
    4 x 100 @ 1:40, I did slide a fast 25 all kick
    8 x 50 DPS free @ 50
    16 x 25 @ :30
    odds = fast breast
    evens = EZ
    8 x 25 burst + cruise on Jimby interval
    -- he was doing 250 easy free with restricted breathing. when he hit the wall, I went.
    50 EZ

    Total: 2350


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

    Just a short workout today. I was tired from all the Rushall type sets of yesterday. Jim and I agreed that the masters recovery mode from USD is different. We also spent a lot of time chatting with our resident Hungarian Olympian and masters WR holder. He is a HIT/Rushall devotee. The bursts I was doing at the end were close to the 1:1 work to rest ratio that Rushall prescribes, but I didn't feel like I could do more than 4 in a row. Something to work on perhaps using his fail/skip method.

    My lower left shoulder is really bugging me. I know it's a sign of a weak scapula. I really need to get back to the gym or at least do my RC/scap exercises more regularly.

    15 swimmer stereotypes: http://swimswam.com/15-swimmer-stereotypes-fit/. Hmm, the only one that might fit me is the Flipper.

    Updated October 31st, 2013 at 07:27 PM by The Fortress

    Categories
    Swim Workouts
  18. Mastersized Rushall, Wed., Oct. 30

    by , October 30th, 2013 at 04:56 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    10 x 50: 3 scull, 3 caterillar, 3 single arm fly, 1 EZ
    50 DAB
    6 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

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

    The rest of the workout (save for chute work) was mastersized Rushall. The Rushall sets as written are simply not doable for this 52 year old drop dead sprinter. Even if I was in splendid aerobic shape, I cannot imagine ever being able to do AFAP and 100 race pace work on a 1:1 ratio, especially with all my UW work. (Plus, 1:1 ratios are not even desirable IMO for sprinting, which is why I think Rushall is more for mid-D anyway)). However, I liked the combo of anaerobic + aerobic work these sets entailed.

    I used fins today as my left shoulder is cranky, probably from my shirking of RC work.

    3 x (10 x 25 @ 100 pace or a tad faster) @ :40
    R1 = fly, held 11s + 100 EZ
    R2 = breast, held 13 highs + 100 EZ
    R3 = free, held 11s + 150 EZ

    20 x 25 flutter kick w/fins, AFAP to 15m and then cruise @ :30
    100 EZ

    6 x 25 w/chute
    100 EZ

    Total: 3800


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

    I'm pretty wiped out from that workout. There were 1200 yards of AFAP or 100 race pace work. That's way above my usual total. I guess that's the point of the Rushall method -- you get more reps at race pace.

    Jim sent me a PDF doc of the study I referred to yesterday. I'm a luddite and have no idea how to attach it here. It is in the Journal of Swimming, Vol 14, Fall 2000.
    Categories
    Swim Workouts
  19. Tuesday, Oct. 29

    by , October 29th, 2013 at 04:12 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewickley

    Met up with Jim at the Y and did an easy recovery workout. I'm still sore from the meet. It didn't help that I didn't warm down and couldn't get in the pool yesterday. Jim is recovering from a back spasm himself, so can't do much right now. We hit the jacuzzi before and after.

    800 with lots of drills
    6 x 100 @ 2:00
    50 EZ
    10 x 25 shooter + 25 EZ w/fins
    100 EZ

    Total: 2050

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

    Official results from the Sprint Classic: http://www.patriotmasters.org/Sprint...013Results.htm

    Jim and I had an interesting chat in the jacuzzi. Jim had recently interviewed Brent Rushall on how to pace a race and relayed to me an interesting study involving drylands (which Rushall doesn't believe in). The study compared two groups of college swimmers over their 4 year careers. One group did a traditional program with high yardage, drylands and a season end taper. The other group did high intensity training (which is not just for sprinters!) with half the yardage, no drylands and no taper. The latter group improved much more than the traditional group, improving 8-14%. Interesting no?
    Categories
    Swim Workouts
  20. Sprint Classic, Oct. 27

    by , October 28th, 2013 at 11:34 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.