The FAF AFAP Digest

Swim/SCY/Solo:

Warm up:

600 various
12 x 25 shooters w/fins @ :35-:40
50 EZ
5 x 50 free w/paddles @ :50
50 EZ

Main Sets:

1 x 50 double shooter w/fins AFAP, 20 high-21 flat
150 EZ

1 x 50 dolphin kick w/board & fins, 25 flat
150 EZ

1 x 75 fly/back/breast w/fins @ 100 IM pace, 41ish
175 EZ

1 x 75 fly/back/breast free w/fins, broken @ 25 & 50 for 10 seconds, 35 high-36 flat ish
175 EZ

8 x 25 free w/parachutes & paddles
50 EZ

8 x 25 kick w/fins & parachute
-- 4 shooters, 4 flutter kick w/board
100 EZ

Total: 3050


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

I expected the pool to be mobbed and it was, so I adjusted the workout and didn't make it too long. I did have half a lane in the wide end lane with a decent swimmer rather than a wide-kicking noodler, at least.

Had to take Sat & Sun off. I was in Pittsburgh deciding on renovations to a new house there. Did get a chance to see Jimby and Bill.

I signed up for the NBAC long course meet next Sunday on the off chance I am amped to get up at the crack of dawn. I tried to sign up for all four 50s, but was rejected for signing up for too many events. That's a first! I wish the 50s were spread out better, but as it's just a speed workout, it's not a big deal.

Swim/SCY/Solo:

600 various

10 x 25 shooters w/fins @ :40
50 EZ

8 x 50 @ 1:00
odds = flutter kick w/board
evens = free
50 EZ

Speed Sets:

Did a slightly modified version of workout #2 from my HIT forum: [ame="http://forums.usms.org/showthread.php?t=21283"]U.S. Masters Swimming Discussion Forums[/ame]. I didn't have time for as much recovery swimming on the main set.

8 x 25 burst dolphin kick + cruise @ 1:00/1:10
50 EZ

1 x 50 AFAP fly w/fins, 23 low
150 EZ

2 x through:
1 round free (12s), 1 round kick, with fins
kicks were flutter kick w/board, dolphin kick with board and backstroke kick (ranges from 10 high to 12 flat)

6 x 25 @ 100 pace @ :40
100 EZ
5 x 25 @ 100 pace @ :40
100 EZ
4 x 25 @ 100 pace @ :40
100 EZ
3 x 25 @ 100 pace @ :40
100 EZ

50 EZ

Total: 3550


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

Very happy to have gotten 3 solid speed workouts in this week. And so excited to be on the cover of Swimmer magazine SDK-ing!!! I haven't received my mag yet, but Ande kindly emailed me a photo of the cover. Looks like I bend my knees quite a bit on the SDK.

Swim/SCY/Solo:

Warm up:

600 various

16 x 25 shooters
8 w/fins, 8 w/o fins
50 EZ

6 x 25 no breath over kick free @ :45
50 EZ

Speed Sets:

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

1 x 100 AFAP IM w/fins, :56 mid
300 EZ

1 x 50 AFAP fly w/fins, :23 low
200 EZ

1 x 100 IM w/fins, 56 high
300 EZ

1 x 50 AFAP breast w/fins, :28
200 EZ

1 x 100 AFAP IM w/fins, :55 high-56 flat
300 EZ

50 EZ

Total: 3450


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


I wasn't bold enough to do Tim's 5 x 100 AFAP set. I goofed off too much in August for that. But I was still pleased to pound out 3 x 100 + 2 x 50 AFAP. Hopefully, starting to round into shape for the fall. Wish I didn't have this elbow issue. But c'est la vie. I'd prefer that to a shoulder injury any day.

I was 800 yards in, and a kid pooped in the pool. Again. And these were not even toddlers. Campers from 5-10. I can't wait until they all vacate my pools and go back to school. My only consolation is that I was somewhat due for a day off, though I had been hoping to postpone it to the weekend. Hopefully, I can crank tomorrow without interruption. If I get bold, I may do the workout that aztimm hated.

Drylands:

rehab exercises, 15 min
total ab machine, 120 x 4 x 12
good mornings, 70 x 4 x 8
squats, 220 x 4 x 8
explosive leg press, 195 x 4 x 10
adductors, 90 x 4 x 8
resisted side lunges, 45 x 2 x 15 each leg
resisted track start jumps, 45 x 2 x 10
altitude drops, 10
TRX squat jumps, 10
knee tuck jumps, 10

Bike, 30 min

Stretching, 20 min


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

Just hit the gym today while Lil Fort was with a friend. Pool tomorrow. Can't believe August is almost over ...

I haven't decided if I'm swimming in the NBAC long course meet on Sept. 9. But I see I have until Sept. 6 to procrastinate.

Swim/SCY/Solo:

Warm up:

600 various
12 x 25 shooters w/fins @ :35-:40
50 EZ
6 x 50 @ :50 w/paddles & fins
odds = free
evens = kick
50 EZ

Speed sets:

I did a slightly modified version of workout #1 from the HIT forum. [ame="http://forums.usms.org/showthread.php?t=21283"]U.S. Masters Swimming Discussion Forums[/ame]


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

5 x 50 flutter kick w/fins & board @ 1:00
descend 1-4 to fast, cruise 5, extra :15 rest before #4
1:00+ rest
-- 31, 29, 28, 26 high

1 x 25 AFAP fly w/fins + 75 EZ, 11 low

5 x 50 backstroke w/fins @ 1:15
descend 1-4 to fast, cruise 5, extra :15 rest before #4
1:00+ rest
-- 34, 29, 26 high, 24 low

1 x 25 AFAP back, no fins from block + 75 EZ
-- 13 low, rolling start and toes above gutter b/c of slippery stainless wall, was deep & went past 15 m mark

5 x 100 @ 2:00
1-4 = 75 smooth free w/paddles + :10 rest + 25 fast flutter kick using paddles as kick board, descend the 75s to 200 pace
5 = EZ

1 x 25 AFAP backstroke from blocks + 75 EZ, 13 low

5 x 50 w/fins @ 1:30
1-4 = 25 AFAP back shooter (9s) + 25 EZ
5 = EZ
1:00+ rest

1 x 25 AFAP free w/fins + 75 EZ, 10 high

50 EZ

Total: 2750


Acupuncture, 40 min


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

Didn't feel great after warm up. Not enough quality sleep with the elbow and nitro patch headaches. But still think I got in a decent speed workout. I liked this workout if I don't say so myself.

Swim/SCY/Solo:

600 various

4 x (6 x 25 shooters w/MF) @ :35-:40
-- 6 back, 6 belly, 6 twirling, 6 side
50 EZ

10 x 50 stroke drill @ :20 RI
odds = caterpillar fly
evens = breast

16 x 25 @ :30
odds = single arm fly
evens = easy speed fly
100 EZ

10 x 50 @
odds = back kick
evens = smooth free
50 EZ

Total: 2800


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


Just did a slow mo recovery workout yesterday. It was fairly crowded, so I'm glad that was all that was on the agenda. Hoping to do either workout #1 or #2 from the HIT forum today: [ame="http://forums.usms.org/showthread.php?t=21283"]U.S. Masters Swimming Discussion Forums[/ame]. After goofing off much of August, I finally got in 7 workouts in a row! I'm going to try to push through until Saturday before taking another day off as I may be traveling this weekend.

Drylands:

Rehab exercises, 20 min
Power wheel roll outs, 3 x 15
Captains chair leg raises, 3 x 20
Explosive leg press, 190 x 4 x 10
Leg abductor, 120 x 4 x 8
Adductors, 90 x 4 x 8
Good mornings, 65 x 4 x 8
Squats, 200 x 4 x 8
Wide grip at pulldowns, 50 x 3 x 25
TRX squat jumps, 10
Altitude drops, 10


Heated Vinyassa,, 90 min

Went to Down Dog in Herndon instead of bikram. Heat much more tolerable. But I'm not sure all the locking out of the elbows agreed. Which reminds me I need to ice ....


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


Teen Fort announced today that she wants to swim for fun in the Sprint Classic at Mason in late October. So I will probably go ahead and sign her up for masters since she'll be 18 soon. I think I'll avoid evil stroke events at that meet. :-). My first actual recruit!

Swim/SCY/Solo:

Warm up:

600 various
12 x 25 shooters w/fins @ :35-:40
6 x 50 fly drills @ 1:00-1:10
50 EZ

Speed Sets:

10 x 25 burst dolphin kick on back with fins @ 1:00

10 x 25 burst dolphin kick on back, no fins @ 1:00

100 EZ

4 x (50 AFAP w/fins + 100 EZ)
fly, 23 mid
fly/back, 24 low
back/breast, 26
dolphin kick w/board, 25

100 EZ

Total: 2550


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

Met with Speedo today. The poor boy is recovering from a nasty cold/bronchitis and couldn't do much. But it was very nice to chat and catch up. He swears he's not retiring from swimming despite loving mountain biking and trail running.

Will do some rehab exercises and stretching tonight. Gym + yoga is on deck for tomorrow.

Wednesday:

Drove to pool and it was closed for two weeks. Did not have enough time to drive to Oak Marr to swim before dr. appt. After doing some research on elbows and coritsone and acupuncture, I decided to forego another cortisone shot (I can deal with the short term pain) and try acupuncture instead. Here is a sample summary on acupuncture for tennis elbow:

ACUPUNCTURE:
A consensus statement from the National Institutes of Health states that study results are promising enough to consider acupuncture as an appropriate option for the treatment of lateral epicondylitis.24 However, conflicting evidence exists, and recommendations for or against this therapy cannot be made. Two systematic reviews and one meta-analysis found that acupuncture leads to short-term (three days to two months) pain reduction.15,20,25 Two additional systematic reviews acknowledge that acupuncture might provide short-term benefit, but they conclude that there is insufficient evidence on the use of acupuncture for the treatment of lateral epicondylitis.7,26


The doc prescribed the nitro patches again and I will use those for at least 12 weeks. The theory is that they dialate the blood vessels allowing blood to get to the injured tendon more easily and increase fibroblastic activity. Bracing for a few days of headaches, which will hopefully be short-lived as they were last time.

Went to bikram yoga at 6:00 pm. One of the most packed classes I've ever been in. I thought August was a huge vacation month here? Saw a fellow swimmer from Reston Masters. Unfortunately, I had one of the heat nazi instructors. Between that and the crowds, the last 20 minutes were excruciating. I wish the shorter Vinyassa classes were at better times for me.



Thursday:

Swim/SCY/Solo:

Warm up:

600 various
10 x 25 shooters w/fins @ :40
4 x 50 caterpillar fly drill @ 1:10

Main Sets:

16 x 50 rotating IMs @ :50-1:00
50 EZ

20 x 50 kick @ 1:00
-- I slightly modified a kick set from Workout #3 from my HIT forum: [ame="http://forums.usms.org/showthread.php?t=21245"]U.S. Masters Swimming Discussion Forums[/ame]

4 x (5 x 50 kick) w/fins @ 1:00
1 = fast @ 100 pace
2 = EZ
3 = 25 UW + 25 EZ
4 = 25 AFAP + 25 EZ
5 = EZ

Round 1 & 2, SDK on back = 22 double shooter, 9 AFAP 25
Round 3 = dolphin kick w/board, 26 high, 11
Round 4 = flutter kick w/board, 26 high, 11

6 x 25 w/parachute @ 1:00

100 EZ

Total: 3150


Acupuncture, 40 min


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

I was pretty beat in the water after bikram last night. Still, I felt like I got a decent kick set in. Tomorrow, I'm meeting up with MB Speedo. I'm glad he hasn't decided to change sports completely ... at least yet.

I missed the entry deadline for the MD Senior Olympics on Sept. 9 while I was on vaca, and don't feel inclined to pay a $60 late registration fee. Jimby is coming down Sept. 8 to swim in a MD Swim Series LCM meet in Baltimore at a decent pool. It's outside, but perhaps I'll accompany him and do a couple 50s for a sprint workout. It just starts very very early ... http://www.usms.org/comp/event.php?M...0120909NBACLCL

Looking forward to my girls going back to school after Labor Day. I find it hard to focus on workouts during the summer.

Drylands:

rehab exercises, 20 min
flutter kicks on bosu, 2 x 100
explosive leg press, 170 x 4 x 10
leg abductor, 100 x 4 x 8
free motion squat machine, 180 x 4 x 8
total ab machine, 100 x 1 x 20, 110 x 3 x 15
lower back machine, 110 x 1 x 15, 120 x 3 x 12
adductors, 80 x 2 x 10
long arm crunches, 2 x 50


Yoga, 20 min


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


It's amazing how fast drylands go when there is no upper body work. I guess that will be the case until next year ... I meant to hop on the bike today, but was dealing with Mean Teen. If I had a do over, it would have been boarding school for sure. I hope I survive this last year ... parenting is wearing me out.

Swim/SCY/Solo:

Warm up:

600 various
10 x 25 back shooters w/fins @ :40
5 x 50 caterpillar fly drill @ 1:05
5 x 50 up tempo free @ :50
50 EZ

Speed Sets:

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

4 x (50 AFAP + 150 EZ) @ 5:00
Fly, 23 high
Flutter kick w/board, 25
Double shooter, 21
Dolphin kick w/board, 25

100 EZ

Total: 2550

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

I was out of the water for 3 days for various reasons. Felt pretty dreadful in the water today, not helped along by the lack of sleep from elbow pain. And even streamlining and turning bothered it in the water. I have a dr. appt on Wed. I may try the cortisone shot + nitro patches again if the dr thinks that's a good option. In retrospect, I think I should have kept the patches on longer last time I tried them. If those don't work, I'll try PRP. I'm worried there's some tendon damage anyway, the way the elbows flared up again so quickly. I obviously won't be doing any upper body drylands for a very long time again. Much to my chagrin, I think I may have to eliminate deadlifts from any future regimen. My double jointed elbows don't seem to like being locked out holding weight. When I do start again, I'm not sure what to do. Should I literally start from ground zero and increase weight very very very slowly and methodically? Avoid certain exercises for good? I need to do some research and re-start the rehab exercises now that I'm home.

According to my flog, I've been very lazy in August. Still ahead of my "goal" though. .

I can't believe the summer is lost over ...

Tuesday:

Swim/SCY/Solo:

Warm up:

600 various

MF Sets:

16 x 25 shooters w/fins @ :40
-- 8 back, 8 belly
10 x 50 fly drills @ 1:00
8 x 25 burst + cruise @ :45-1:00
10 x 100 dolphin kick @ 1:30
-- 1:00 break after 5 to keep tempo up
100 EZ

Total: 2800

-- 4 miles of walking on the beach

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


Wednesday:

-- 3-4 miles walking on beach


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


Thursday:

Swim/SCY/Solo:

Warm up:

600 various
16 x 25 shooters w/fins @ :40
-- 8 belly, 8 back
4 x 50 caterpillar fly drill @ 1:05
50 EZ

Speed sets:

5 x 50 flutter kick w/board & fins @ 1:00
-- descend to fast
-- 34, 31, 29, 28, 27
100 EZ

5 x 50 @ 1:00
-- 25 fly @ 100 pace + 25 EZ
50 EZ

20 x 50 burst + cruise
-- dolphin kick
100 EZ

Total: 3000


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


Lessons learned on vaca so far:

1. Salt water is far worse than chlorine if you have leaky goggles. Dry eye ensues.

2. You must spray and rub sunscreen copiously or you will get odd red spots.

3. It's not ideal to sit on the beach and body surf for 5 hours before your workouts.

4. People with elbow problems should not have a memory lapse and pick up heavy suitcases. I made my elbow worse and can't sleep well at night bc it wakes me up.

5. Never run our of tequila.

6. Don't forget to bring your hand weights on vaca or forget rehab exercises.

1.7 mile jog + 1.7 mile IG ocean swim

2 mile walk on the beach later


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

The tide was out when I meandered to the beach around 10:00 am, so I decided on an ocean swim. I changed strokes and even did some backstroke kicking. But, still, open water is so boring. No idea how folks can do that or endless freestyle. I am looking forward to my short course walls! I got bumped down one notch in my LCM 100 back and 100 breast with all the meets this weekend. But overall my times held well for a sucky long course swimmer. A friend sent me a PDF to an article showing that elite swimmers take twice as many strokes in the 100 long course fly as short course fly. Definitely true for me. I did count my strokes on my 50 LCM back, and it was > twice as many as my 50 SCY back. I'm sure the same was true for my 50 LCM fly. No wonder I die at the end. I wonder, as I've heard some say, whether it might be better to slightly build long course 50s as opposed to an immediate drop dead sprint.

Swim/SCY/Solo:

Warm up:

600 various
16 x 25 shooters w/fins @ :40
-- 8 back, 8 belly
5 x 50 caterpillar fly drill @ 1:05
50 EZ

Main sets:

3 x through w/fins

300 kick ultra done as:
12 x 25 @ :30, approx 18 yards fast & 7 cruise
100 EZ
5 x 50 stroke @ 150 ish pace
100 EZ
1 x 50 AFAP
100 EZ

Round 1:
Ultras = flutter kick w/board
50s fly, approx 28-29 ish
AFAP fly, approx 24+, slipped on turn

Round 2:
Ultras = dolphin kick w/board
50s breast dolphin (3 strokes per 25), 33-34
AFAP breast, 28ish

Round 3:
Ultras = dolphin kick on back
50s back, 27-28ish
Skipped AFAP 50, no more AFAP left

16 x 25 w/parachute @ :45-1:00
8 swim, 8 kick
100 EZ

Total: 4350


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


The sun did not shine until mid afternoon here, so I took myself off to the Y. I was braced for crowds, but it was less crowded than yesterday. I think I even caught a glimpse of a couple masters swimmers as opposed to triathletes. The main set was fairly exhausting. There is only a trad pace clock, so times are only approximate.

My baby turns 20 today ... In shock. I'm just glad he seems so happy.

Tuesday

Another 1.4 mile jog + 1.7 mile IG ocean swim

Wednesday

3 mile walk on beach + 20 minutes of yoga with my sister

Thursday

3 mile walk on beach

Friday

Finally dragged myself to the Y.

500 various
8 x 25 shooters w/fins @ :40
14 x 50
Odds = single arm fly
Evens = smooth backstroke
50 EZ
16 x (25 AFAP + 75 EZ) w /fins
-- 8 on 2:00, 8 on 2:30
Odds = kick
Evens = swim (fly & free)
50 EZ
8 x 25 shooters w/fins @ :40
50 EZ

Total: 3350


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

I am being a slug at the beach. Apart from taper, this is the most sluggish I remember being in a long while. Its an hour round trip to the Y, which does not appeal much on vacation. And the Y is crowded with triathletes. I figued I should do some one speed work while I was there to counter the IG ocean swims. It was too rough and windy to hit the ocean today anyway.

My elbow is no better despite the relative rest. I'll have to deal with it when I get home.

Back to sipping margaritas!

Sunday:

I'm at the beach in NC for 2 weeks. I'm not anticipating any very serious workouts, though I will try to get to the YMCA a few times. Today, I did the 1.7 mile pier to pier ocean swim. I jogged 1.5 miles to get to the pier with the current. Swam in late afternoon and it was really rough, got bounced all over the place. Swam a lot of breaststroke around surfers.

Monday:

Got thunder/lightening'd out of swimming in the early afternoon. Did 20 minutes of yoga with my sister and a lot of body surfing in the late afternoon.

I'm sad swimming is over. And horrified that I had to read about the results of the 10,000 meters, which weren't shown on prime time despite Galen Rupp's breakthrough silver medal.

Swim/SCY/Solo:

600 various
8 x 25 shooters @ :40
6 x 50 caterpillar fly drill @ 1:10
6 x (25 easy speed fly + 25 EZ) @ 1:00

10 x 100 w/fins @ 1:45
odds = IM
evens = flutter kick w/board, 2nd 25 fast
50 EZ

8 x 100 backstroke kick w/fins @ 12:00
-- 15 meters UW each length
100 EZ

Total: 3350


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

Just an IG day for me. Sleep deprivation and getting ready for 2 weeks at the beach kept me from having the focus for HIT work.

Van der Burgh admits stretching dolphin kick rules by doing 3-4 kicks:
http://swimnews.com/News/view/9690
[ame="http://vimeo.com/46681477"]Cameron van der Burgh golfinhou na saída on Vimeo[/ame]

Should the 15 meter rule be abolished for the "free"style? (I vote yes.)
http://online.wsj.com/article/SB1000...googlenews_wsj

Turd in Olympic pool: LOL!
http://www.sportspickle.com/news/133...-floating-turd

Swim/SCY w/Sewickley Masters:

Warm up:

500 various w/Jimby before the team practice started

1 x 200 swim
1 x 200 kick

Main Sets:

4 x 100 @ ?
50 stroke + 50 free

3 x 200 @ 3:00
-- did backstroke kick w/fins
-- lot of traffic in lane

6 x 100 IM @ 1:50
-- I was in fast lane with Water Rat and Jimby, but they were swimming on 1:30 and the 1:50 lane wasn't nearly as crowded

8 x 50 @ :55
-- 4 fly/back, 4 breast/free

1 x 100 IM AFAP w/fins, :56

100 EZ

Total: 3100


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

Just did an aerobic workout except for the AFAP 100 IM at the end. That was fine after my speed effort on Wed. I am really not used to swimming with 5-6 in a lane. How does anyone do decent turns that way?! Though it was very nice to see my Pitt friends and have some company in the water and gossip in the steam room.

I drove home today, stuck in massive traffic getting into DC. I had planned on getting home earlier and hitting the gym before getting my Mom at the airport. But I came home to a broken AC and house like an oven. I can't believe I have to take more of this abuse this summer ... Stuck at home waiting for AC repairman. I just hope they can fix it. I will be sleeping down on the first floor again tonight, I fear.

I saw an Olympic spoiler that made me

Swim/SCY/Solo:

Warm up:

600 various

16 x 25 shooters @ :40
50 EZ

Speed sets:

6 x 25 burst + cruise @ 1:00
50 EZ

1 x 50 fly w/fins AFAP, 23 low
150 EZ

1 x 50 back kick AFAP, no fins from push, 31 high
200 EZ

1 x 100 broken AFAP backstroke kick, no fins
-- broken for :15 @ 50 & 75
-- 1:04
-- 32/16/16
300 EZ

1 x broken AFAP dolphin kick w/fins & board
-- broken for :15 @ 50 & 75
-- :49 -- 25/14/14
300 EZ

8 x 25 w/fins & parachute
-- 4 shooters @ 1:10
-- 4 dolphin kick w/board
100 EZ

Total: 2900

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

I felt pretty beat after that. Maybe in tandem with yesterday's weights. Legs dead.

Drove to Pittsburgh after. I only had one spoiler on the way -- the fact that Phelps won his 19th medal. Since the radio host didn't specify which color, I'm worried he didn't win gold.

Just started watching synchronized diving. No idea why this should be a sport. Diving yes. Copycat diving no.