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  1. Wednesday, October 8

    by , October 8th, 2008 at 04:23 PM (The FAF AFAP Digest)
    5 mile run

    Mermaid workout:

    400 swim
    300 IM drill

    16 x 25 UW fly spin drill with MF (4 each on stomach, left side, right side, back)

    8 x 100 dolphin kick with MF FAST on 2:00 (alternate on back and on stomach with board, held 58-1:00 -- ouch!!)
    200 EZ

    10 x 50 hypoxic backstroke on 1:00, kick UW 15 meters each length and then cruise backstroke to the wall, took a 50 EZ DAB after 5 50s

    100 EZ
    50 fly AFAP with fins (26.5 or so ... no digital clock)
    100 EZ

    Total: 3000
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  2. Tuesday, Oct. 7

    by , October 7th, 2008 at 04:19 PM (The FAF AFAP Digest)
    SCY, solo:

    750 warm up (swim, kick, drills)

    Hypoxic SDK set:

    10 x 25 shooters with MF on :35
    1 minute rest
    10 x 25 UW fly spin drill with MF on :35 (this is one of my fav drills, hadn't done it in awhile)

    Main set (one of JMiller's workouts modified)(shoulder a bit sore, swam with fins):

    1 x (4 x 100 free + 50 IM on 2:30)
    1 x (4 x 100 kick + 50 free on 2:30)
    2 x (4 x 50 fly or fly drill on 1:00 + 2 x 100 free on 2:00)
    2 x (4 x 50 back on :45 + 2 x 100 kick on 1:30)

    100 EZ
    50 back AFAP with fins from push (cramped) (:27)
    200 C/D

    Total: 4300
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  3. Sprint Classic Entries

    by , October 6th, 2008 at 11:23 PM (The FAF AFAP Digest)
    Entries for the Sprint Classic on October 26 are in:

    100 fly
    50 fly (gridge with Stevenson)
    50 free
    25 back
    25 breast
    25 fly
    25 free

    I briefly contemplated swimming the 50 back instead of the 100 fly, but didn't want further sprinter abuse. And I need to see if my increased aerobic work and the fly sets I did before the NC meet will aid in piano avoidance.
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  4. Oct. 3

    by , October 6th, 2008 at 07:24 PM (The FAF AFAP Digest)
    Oops, skipped Oct 3. I actually did the spin class on the 3rd, not the 2nd. After spinning, I did a quick speed workout that hurt like hell:

    700 warm up
    200 fly drills
    4 x 25 build
    8 x 50 on 3:00 AFAP, 50 EZ after each
    200 C/D

    Total: 2000
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  5. Oct. 6

    by , October 6th, 2008 at 07:18 PM (The FAF AFAP Digest)
    60 minute spin class. Hamstrings not as sore as last time.

    70 minutes in gym right after doing light weights, core and RC. My left shoulder is a bit sore from shirking my RC exercises the last 10 days or so.
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  6. Oct. 5

    by , October 6th, 2008 at 07:17 PM (The FAF AFAP Digest)
    SCY practice with my team:

    700 warm up (missed 500)

    4 x 100 IM on 1:40
    100 kick on 2:00
    4 x 100 free pull on 1:20
    100 kick on 2:00
    4 x 100 stroke on 1:40
    100 kick on 2:00
    4 x 100 IM on 1:40
    100 kick
    50 EZ

    20 x 25, 3 EZ on :30, 1 AFAP on 1:00
    100 EZ

    Total: 3350
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  7. Oct. 4

    by , October 6th, 2008 at 07:15 PM (The FAF AFAP Digest)
    5 mile run
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  8. Oct. 2

    by , October 6th, 2008 at 07:12 PM (The FAF AFAP Digest)
    60 minute spin class. I'm trying out spin classes to get some extra cardio.

    Afternoon swim:

    600 warm up
    5 x (100 single arm fly drill on 1:30, 200 MF dolphin kick with board or on back on 2:45)
    50 EZ
    2 x (200 back on 3:00, 150 back on 2:30, 100 back on 1:30, 50 back on :45) Swam it with fins.
    50 EZ
    10 x 50 on 1:00, alternate drill and fast flutter kick with board
    200 C/D

    Total: 3900
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  9. Oct. 1

    by , October 6th, 2008 at 07:08 PM (The FAF AFAP Digest)
    80 minutes at the gym in the morning doing lights weights, core and RC work.

    Afternoon swim:

    I modified one of SwimStud's fav ladder sets to include more kicking and drills:

    600 warm up
    200 drill
    Main set = 3 x (200 kick, 200 swim, 2 x 100, 4 x 50, 8 x 25, 50 EZ). I did it like this:

    #1

    200 dolphin kick on back with MF on 3:00 (went 2:20)
    200 free smooth on 3:00
    2 x 100 dolphin kick with MF with board on 1:30 (went 1:05ish)
    4 x 50 single arm fly drill with MF on 1:00
    8 x 25 fast flutter kick with board (ouch!)
    50 EZ

    #2

    200 dolphin kick on back with MF on 3:00 (went 2:20)
    200 free smooth on 3:00
    2 x 100 single arm fly drill on 1:45
    4 x 50 IM order (fly-back, back-breast, breast-free, free-fly) on 1:00
    8 x 25 fast flutter kick with board (ouch!)
    50 EZ

    #3

    200 dolphin kick on back with MF on 3:00 (went 2:20ish)
    200 free smooth on 3:00
    2 x 100 kick with board and MF on 1:30 (went 1:05ish)
    4 x 50 roll backstroke drill on :50
    8 x 25, alternate EZ and AFAP free
    50 EZ

    200 C/D

    Total: 4100

    Updated October 7th, 2008 at 04:35 PM by The Fortress

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  10. Sept. 30

    by , October 6th, 2008 at 06:58 PM (The FAF AFAP Digest)
    8 mile trail run. Felt fabulous.

    I sprained my ankle running down a hill about 4 weeks ago. I'm is is slo-mo recovery.
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  11. Sept 29

    by , October 6th, 2008 at 06:55 PM (The FAF AFAP Digest)
    700 warm up (swim, kick)
    300 IM drill (no br)

    5 x 100 back on 1:45
    4 x 100 back on 1:40
    3 x 100 back on 1:35
    2 x 100 back on 1:30
    1 x 100 back on 1:25

    200 C/D

    Total: 2700
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  12. Sept. 28

    by , October 6th, 2008 at 06:53 PM (The FAF AFAP Digest)
    Very tired after the meet, but decided to exercise, as I had rested a few days for the meet.

    2 mile run
    20 minutes cycling
    75 minutes of yoga

    (I don't usually do yoga. But my kid's coach has asked that I take my kid, so I'm a bit reluctantly joining in. I can't tell that it's really made any difference so far.)
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  13. Sept. 27

    by , October 6th, 2008 at 06:51 PM (The FAF AFAP Digest)
    I've decided to back date the blog to Sept. 27, the day of my first SCY meet this season. I traveled to NC with the Hulk and swam at a beautiful facility, The Triangle Aquatic Center. Met Geek and Wookiee!

    Events:

    50 fly, 27.5
    50 back, 29.1 (mediocre turn)
    100 back 1:04.7 (only got a toe on the third turn)

    Happy with the times though! My 50s were both 1.3 seconds faster than I started out last year. I only rested a few days for the meet.

    Need to work on my backstroke turns. I'm either jamming them or missing the wall. With the added strength from lifting and the B70, I need take only 2 strokes at the flags before I flip.

    Updated October 6th, 2008 at 09:10 PM by The Fortress

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