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Swim Workouts

  1. Monday, June 10

    by , June 10th, 2013 at 09:21 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    4 x 50 scull w/agility paddles
    100 torque drill w/agility paddles
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

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

    12 x (25 AFAP w/fins + 75 EZ) @ 3:00
    -- 6 swim, 6 kick
    50 EZ

    8 x 25 w/chute
    -- 4 swim w/paddles, 4 kick w/fins
    100 EZ

    6 x 50 DPS free
    100 EZ

    Total: 3400


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

    After 3 long course workouts in a row, I popped over to SpringHill Rec for a SCY workout focusing on short speed & power. I'll be back to AFAP race simulation 50s tomorrow. I felt a bit tuckered out my last few workouts. It occurred to me that I've gone 5+ weeks in a row w/o a recovery week. I probably only put it off that long bc I'm not doing weights. But my body will welcome taper. Perhaps shouldn't even have used the chute today. One more hard workout.
    Categories
    Swim Workouts
  2. Sunday, June 9

    by , June 9th, 2013 at 02:56 PM (The FAF AFAP Digest)
    Swim/LCM/Solo:

    Warm up:

    500 various
    100 scull
    100 caterpillar fly drill
    2 x 50 backstroke kick w/fins holding med ball in air with one arm and other arm at the side
    8 x (30 shooter + 20 EZ) @ 1:15
    -- 4 back, 4 belly
    100 EZ kick

    Main Sets:

    8 x 50 w/fins & paddles
    odds = DPS free @ 1:00
    evens = DPS back @ 1:10
    100 EZ kick

    6 x 50 single arm fly @ :30 RI
    100 EZ kick

    12 x 30
    -- start off blocks, SDK to 15m
    -- a diving clinic or practice was going on and the lifeguard was focused solely on that, so I took the opportunity to break the rules and sneak in starts
    -- 2 AFAP, 10 @ 100 pace
    100 EZ kick

    4 x 50 DPS free w/fins & paddles @ 1:00
    2 x 50 scull
    50 EZ

    Total: 3000


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

    I knew during warm up that I wasn't doing a speed workout today. Despite a day off, I was still tired from the week. I guess my body hasn't really adjusted to long course yet. Still glad I managed a 6th swim. And really glad the lifeguards were otherwise occupied. I tried a couple starts leaning forward slightly ala Rich Abrahams. Didn't seem to work for me. My best and cleanest starts are almost always from a neutral position, neither leaning back or forward.

    My Mom arrives tomorrow for a visit and for Teen Fort's high school graduation. I can't believe it's here!
    Categories
    Swim Workouts
  3. Friday, June 7

    by , June 7th, 2013 at 04:20 PM (The FAF AFAP Digest)
    Swim/LCM/Solo:

    Warm up:

    500 various
    2 x 50 scull w/agility paddles @ :15 RI
    2 x 50 caterpillar fly drill w/agility paddles @ :15 RI
    2 x single arm DPS fly @ :15 RI
    6 x 50 DPS free w/agility paddles @ 1:10
    100 EZ kick

    Main sets:

    8 x 30+ burst + cruise back @ 1:15
    -- 4 SDK, 4 swim
    100 EZ kick

    3 x (50 AFAP w/fins + 250 EZ)
    1 = fly, 26 high
    2 = fly, 26 mid
    3 = free, 25
    -- free hurt worst than fly

    5 x (50 kick w/fins @ 100 pace + 50 EZ) @ 2:00
    -- 2 dolphin w/board, 3 backstroke kick

    4 x 50 w/parachute & agility paddles @ 2:00
    -- 1 free, 1 back, 2 breast
    -- gawd, these were long and hard
    50 EZ
    -- didn't have time for a recovery set or warm up bc pool closed at 2

    Total: 3200 m


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

    I was supposed to meet up with mountain biking Speedo, but he had a last minute meeting. So I journeyed out to Mason. I was tired after 5 swims in a row, but still got some good sprints in. Taking tomorrow off and sitting down to plan my life in the 6 weeks until we move. It doesn't get that much easier when school ends bc the girls still have summer swim and track until the end of July.
    Categories
    Swim Workouts
  4. Thursday, June 6

    by , June 6th, 2013 at 04:03 PM (The FAF AFAP Digest)
    Swim/LCM/Solo:

    Warm up:

    500 various
    2 x 50 scull w/agility paddles
    4 x 50 single arm DPS fly @ :15 RI
    6 x 50 DPS free w/agility paddles @ 1:10
    50 EZ
    4 x 50 @ 1:15 w/fins
    -- 30+ m UW + cruise
    100 EZ
    Main Sets:

    8 x 30+ burst + cruise @ 1:15
    -- 4 SDK, 4 swim
    150 EZ

    4 x (50 AFAP w/fins + 200 EZ)
    -- really focusing on when and where to breathe
    fly = 26
    free = 25 low
    flutter kick w/board = 29
    breast = 30

    8 x 50 DPS back w/fins & paddles @ 1:10
    150 EZ

    Total: 3200


    --------------------------------

    Pretty much the same workout I've been doing at Mason -- race simulation 50s, AFAP kicks, and technique work. I think that's exactly what I need for my 1 goal this summer. I feel like I could use more time for hypoxic work though. I feel the urge to breathe more in long course than short course. And it seems easier to hold my breath UW than on the surface. I want to take no more than 3 breaths in my 50 free and 50 fly. Don't think I can do it in 2.
    Categories
    Swim Workouts
  5. Wed., June 5

    by , June 5th, 2013 at 04:11 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    4 x 50 scull w/agility paddles @ 1:10
    4 x 50 caterpillar fly drill w/agility paddles @ 1:10
    4 x 50 chest press fly @ 1:10
    50 EZ
    10 x 50 smooth DPS free w/fins & paddles @ 1:00
    50 EZ
    4 x broken 75 free + 25 EZ
    -- no breath each 25
    -- break for :10 each 25
    50 EZ
    4 x 50 DPS backstroke w/paddles @ 1:00
    50 EZ
    8 x 25 shooters w/fins @ :40
    100 EZ

    Total: 2800


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

    Just a recovery/technique workout today and then I will ramp it back up in LCM on Thursday and Friday. My son is finally home from college, which makes me very happy.

    Good luck to folks at the Pan Am Games!

    Updated June 5th, 2013 at 04:18 PM by The Fortress

    Categories
    Swim Workouts
  6. Tuesday, June 4

    by , June 4th, 2013 at 03:50 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Mason:

    Warm up:

    500 various
    2 x 50 scull w/agility paddles
    2 x 50 caterpillar fly drill w/agility paddles
    6 x 50 DPS free w/agility paddles @ 1:00-1:10
    50 EZ
    6 x 30 UW + 20 EZ back kick w/fins @ 1:15
    50 EZ

    Main Sets:

    8 x 30 burst + cruise @ 1:15
    100 EZ

    4 x (50 AFAP w/fins + 250 EZ)
    fly = 26 high
    free = 25 mid
    breast = 30 high-31 flat
    back = 28
    -- very good times for me, but I was completely shot after these sprints

    4 x 50 DPS back w/agility paddles @ 1:15
    50 EZ

    Total: 3200 m


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

    Made the trip out to Mason today. Still feeling pretty tired, but got in some solid sprints. I'm glad the meet is soon because I can feel myself getting distracted and less focused bc of life. I think I'll start tapering on June 12 and do a 10 day taper.
    Categories
    Swim Workouts
  7. Monday, June 3

    by , June 3rd, 2013 at 07:41 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    4 x 50 scull w/agility paddles @ 1:10
    6 x 25 shooters w/fins @ :45
    2 x 50 torque drill @ 1:30 RI
    50 EZ

    Main sets:

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

    4 x (75 @ 100 pace w/fins + 75 EZ)
    -- 2 swim (fly/breast), 2 kick
    -- time were sucky
    50 EZ

    12 x 25 w/parachute @ 1:00
    -- 4 free w/agility paddles, 4 torque drill w/agility paddles, 4 breast
    50 EZ

    5 x 50 DPS free w/agility paddles & fins @ :50
    100 EZ

    Total: 2750


    Gym: (took Lil Fort to run during deluge)

    RC/scap es, 20 min
    power wheel rollouts, 3 x 15
    captains chair leg raises, 3 x 20
    back extensions w/plate, 25 x 1 x 15
    foam rolling, 10 min


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

    Had a super busy fun weekend (capped off with the US v. Germany soccer game and dinner with friends), and didn't make it the pool Sunday. Unfortunately, I felt like crap today as I've had 3 very poor nights sleep in a row. Really hope I can sleep soundly tonight. Hate insomnia.

    Updated June 3rd, 2013 at 09:04 PM by The Fortress

    Categories
    Swim Workouts
  8. Friday, May 31

    by , May 31st, 2013 at 03:22 PM (The FAF AFAP Digest)
    Swim/LCM/Solo:

    Warm up:

    600 various
    2 x 50 single arm fly
    2 x 50 scull w/agility paddles
    6 x 50 DPS free w/agility paddles
    50 EZ

    Main sets:

    8 x 30 burst + cruise
    -- did the first two off the blocks and promptly got yelled at by lifeguard, and so ended my block work
    100 EZ

    1 x 50 DPS fly
    150 EZ

    5 x (50 AFAP w/fins + 200 EZ)
    1 = fly, 27 flat
    2 = fly, 27 flat
    3 = backstroke @ 90-95%, trying to work on deeper catch, 29 high
    4 = dolphin kick w/board, 28 high
    5 = breast, 31

    6 x 50 DPS backstroke w/agility paddles @ 1:15
    50 EZ

    Total: 3300


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

    Made it to Mason today amidst life chaos. Was feeling a bit end-of-the-week tired, but laid down some fast 50s. My fly feels better than last summer. I swam 26 out of 31 days in May and got in 8 long course workouts in the less than 3 weeks since nationals. Only 3 weeks until Zones!
    Categories
    Swim Workouts
  9. Thursday, May 30

    by , May 30th, 2013 at 03:53 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various
    4 x 50 scull w/agility paddles @ 1:10
    50 EZ
    5 x 50 free w/agility paddles @ 150ish pace @ :50
    50 EZ
    crossover turns
    -- I think these will take a long time to master. Moreover, if I'm under 15 m on fly and back in my 100 IM, it may be better to go for big air on the turn anyway.
    50 EZ

    Main Sets:

    4 x 30
    --dive off side and work on free breakouts, @ 100 pace
    50 EZ

    12 x 25 burst SDK + cruise w/fins @ 1:00
    -- 4 back, 4 belly, 4 flip turn style
    150 EZ

    4 x (25 AFAP + 75 EZ)
    -- 2 free, 2 back shooters from the block (11+)
    50 EZ

    1 x broken 100 backstroke kick w/fins (46, eh, not great)
    -- break :10 @ each 25
    250 EZ

    6 x 25 backstroke, slow arms + fast feet @ :45
    50 EZ
    6 x 25 free, slow arms + fast high feet @ :45
    50 EZ

    10 x 25 AFAP flutter kick w/fins & board @ 1:00
    -- held 11 high-12 flat
    -- I meant this to be a mini lactate set, but I didn't really feel the burn on these, perhaps bc of the unrestricted breathing.
    200 EZ

    Total: 3570


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

    I had intended to go to Mason today for long course. But I am just too busy right now with the girls' end of the school year activities and sports. This weekend is prom, prom pictures at our house, track qualifier meet, a soccer pool party at our house and a soccer game on Sunday. Whew. I will get to Mason tomorrow though!
    Categories
    Swim Workouts
  10. Wed., May 29

    by , May 29th, 2013 at 06:54 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    4 x 50 scull w/agility paddles @ :15 RI
    50 EZ
    3 x (8 x 25 shooters w/MF @ :40 + 50 EZ)
    -- 8 back, 8 belly, 8 right side
    10 x 50
    odds = caterpillar fly drill @ 1:15
    evens = single arm fly @ 1:00
    50 EZ
    10 x 50 @ 1:00 w/fins & agility paddles
    odds = free
    evens = back
    100 EZ

    Total: 2750


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

    Just got in a recovery/technique workout today to re-boot for long course again tomorrow.

    Very very busy weekend ahead, kicked off with prom. Fortunately, prom drama has passed. That was exhausting.
    Categories
    Swim Workouts
  11. Tuesday, May 28

    by , May 28th, 2013 at 03:40 PM (The FAF AFAP Digest)
    Swim/LCM/Solo:

    Warm up:

    500 various
    100 scull
    6 x 50 DPS free w/agility paddles & fins @ 200 pace @ 1:00 (34-35)
    50 EZ
    2 x 50 torque drill w/agility paddles @ :20 RI
    50 EZ

    Main sets:

    5 x 30 burst dolphin kick cruise
    50 EZ
    masters minutes

    1 x 50 fly from the blocks (no objection by lifeguard!)
    -- clock was completely to the side, waited for 59, rolled back and went, so prolly left at 59.5 or so
    -- 30
    -- this is a great practice time for me, even if it really was 31 low
    150 EZ

    1 x 50 back from blocks, on the top, 34
    -- my rapid fire turnover works great in SCY where I only take 9-10 strokes per length, but I feel like I'm spinning in long course
    -- need to find a stroke that is fast but has more DPS (like I have in fly & free), don't think this will happen before my meet though
    200 EZ

    3 x 30
    -- practicing SDKs from a dive off the blocks
    -- 12 SDKs puts me 1/2 yard short of the 15 m mark, so that is prolly the right count for a kneeskin swim
    50 EZ

    10 x 50 kick w/fins
    odds = @ 100 pace (30-31) @ 1:00
    evens = EZ @ 1:30
    100 EZ

    1 x broken 100 evil w/fins
    -- 10 second break @ 50
    -- 1:08 (33 high, 34 high)
    200 EZ

    4 x 50 w/parachute @ 2:00
    -- free/back/breast/back kick
    200 EZ

    Total: 3200 m


    GYM: 30 minutes of RC/scap ex and foam rolling


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

    Made it out to Mason again and had a solid workout. I was most pleased with my 50 fly from the blocks. I've been yelled at for using the blocks before, but today the lifeguard didn't make a peep. Tomorrow, a recovery workout. I'm not going to do more than 2 long course workouts in a row again!

    Updated May 28th, 2013 at 07:44 PM by The Fortress

    Categories
    Swim Workouts
  12. Mem Day LCM, May 27

    by , May 27th, 2013 at 04:36 PM (The FAF AFAP Digest)
    Swim/LCM/Solo:

    Warmup:

    500 various
    100 scull
    8 x 50 DPS free @ 1:00-1:10
    50 EZ

    Main Sets:

    2 x through kick w/fins @ 1:15
    15 AFAP + 35 EZ
    25 AFAP + 25 EZ
    35 AFAP + 15 EZ
    50 EZ
    50 AFAP (flutter = 29, dolphin = 29)
    2 x 50 EZ

    50 EZ

    2 x through swim w/fins @ 1:30
    15 AFAP + 35 EZ
    25 AFAP + 25 EZ
    35 AFAP + 15 EZ
    50 EZ
    extra 1:00
    50 AFAP
    2 x 50 EZ

    R1= fly (50 = 27 low)
    R2 = evil (50 = 31)

    50 EZ

    8 x 50
    odds = smooth DPS back @ 1:00
    evens = backstroke kick

    50 EZ

    Total: 3000


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

    Woke up this am and learned that our appraisal was exactly the asking price! So all contingencies are removed and our full price house K is fully ratified. What a relief! I think the whole process would have been less stressful if we hadn't started off with the psycho buyers and 4 structural engineers and a lowball appraisal. They spooked us. Very happy to have it wrapped up. But now I'm going to start missing my house.

    Made it to Mason today and it was deserted. Got in a solid speed workout. I may assign the main sets to my HIT folks.

    Happy holiday everyone!
    Categories
    Swim Workouts
  13. Friday, May 24

    by , May 25th, 2013 at 12:35 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    100 scull
    8 x 25 shooters w/fins
    50 EZ

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

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

    1 x broken AFAP 50 free w/fins, 21
    200 EZ

    5 x 30
    --dive off side w/chute & fins, SDK to 15 m, cruise back
    50 EZ

    10 x 50 @ 1:30
    -- 25 w/chute & fins, some w/paddles + 25 EZ
    -- 2 back, 2 breast, 2 kick, 3 free, 1 fly
    100 EZ

    Total: 2550


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

    Just got in a short workout before hopping a plane to Memphis. The pool was packed, as it tends to be in the am. I only had a lane to myself for the one 50 fly. I know I did something else in warm up, but can't remember what. Happy Memorial Day weekend everyone!
    Categories
    Swim Workouts
  14. Thursday, May 23

    by , May 23rd, 2013 at 04:37 PM (The FAF AFAP Digest)
    Swim/LCM/Solo:

    Warm up: (1200)

    500 various
    100 scull
    4 x (30 shooter + 20 EZ kick) w/fins @ 1:15
    6 x 50 smooth DPS free w/agility paddles @ 1:00
    2 x 50 torque drill w/agility paddles
    100 EZ

    Main Sets:

    5 x 30 burst SDK + cruise @ 1:15
    50 EZ
    5 x 30 burst + cruise @ 1:15
    100 EZ

    1 x 50 fly w/fins @ 100 pace (28 high-29 flat)
    150 EZ
    2 x (50 AFAP fly w/fins + 150 EZ)
    -- 26 high (went past 15), 27
    -- tried to do with only 3 breaths
    1 x 50 AFAP breast w/fins + 150 EZ (31)

    4 x 25 scull + 25 free w/agility paddles
    50 EZ

    Total: 2800


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

    I tried to proceed a little more cautiously in long course today. One day last week I did 7 fast 50s. That's too much for me first week in. Only time for a a quick SCY workout tomorrow and then I'm out of town for 2 days, which will be 2 off days.

    I am ever so slightly disturbed that I am ranked higher this year in 100 breast than 100 fly ... despite PRing in fly. (KP and Jill Hernandez laid down fast 100s flys this year.) I guess no one likes breaststroke. :-)
    Categories
    Swim Workouts
  15. Speedo Sighting, Tuesday, May 21

    by , May 21st, 2013 at 03:09 PM (The FAF AFAP Digest)
    I met up with Speedo at Oak Marr today for a swim. He arrived sporting a dinged up shoulder from failure to yield to a tree in his last bike race. Ouch. He is gearing up for mountain bike nationals in July. But he promises he misses swimming!

    Swim/SCY @ OakMarr:

    10 min hottub
    600 various
    200 scull w/agility paddles
    8 x 25 shooters w/fins @ :40

    Main Sets:

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

    -- After a couple bursts himself, Speedo went a 24 in a 50 free from a push. Fast for being so rusty. Good thing he didn't go 23 or certain people (e.g., Water Rat) would be gnashing their teeth.

    8 x (25 AFAP w/fins + 75 EZ) @ 3:00
    -- odds = free, 10s
    -- evens = back shooter, 9s
    50 EZ

    8 x 50 w/agility paddles @ 1:00
    odds = DPS free
    evens = DPS back
    100 EZ

    Total: 2700


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

    I am still tired from "too much too soon." Thanks, long course, just another reason to hate you. So I dialed it back and worked on "platinum" speed today. I had my parachute out, but resisted the urge to use it. Perhaps tomorrow. I'm going to bag most drylands until after Zones. I think it's too much to add back in both drylands and long course.
    Categories
    Swim Workouts
  16. Monday, May 20

    by , May 20th, 2013 at 04:42 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    4 x 50 scull w/agility paddles @ 1:15
    50 EZ
    8 x 25 shooters w/fins @ :40
    50 EZ
    4 x 540 caterpillar fly drill @ 1:10
    8 x 50
    odds = DPS free
    evens = kick
    100 EZ

    Total: 1800


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

    I woke up after finally getting a good night's sleep ... and was exhausted. Dunno, I guess the combo of re-starting weights and long course simultaneously does not agree with my body. Or maybe I shouldn't have done 4 long course workouts in a row. So I just did an EZ swim today. I can't get to Mason tomorrow bc of an eye appt, so I guess it will be SCY again. I hope I wake up with more energy.
    Categories
    Swim Workouts
  17. Sunday, May 19

    by , May 19th, 2013 at 06:56 PM (The FAF AFAP Digest)
    Swim/LCM/Solo:

    Warm up:

    500 various
    100 scull w/agility paddles
    6 x 50 DPS free w/agility paddles @ 1:00
    6 x 50 kick w/board & fins @ 1:00
    100 EZ
    4 x 25 shooter + 25 EZ @ 1:15
    4 x 50 single arm fly
    50 EZ

    Main Sets:

    8 x 100 w/fins @ 2:00, held 1:14-1:17 -- look, aerobic set!
    odds = smooth backstroke
    evens = backstroke kick
    100 EZ
    50 evil kick on back (felt a twang in the groin area. this happened last time I kicked on my back, so the experiment to try to improve the evil kick is ended)
    50 EZ

    4 x (50 fly @ 100 pace + 50 EZ)
    -- breathed every other stroke
    -- 29-30s
    -- I forgot to count my strokes, but it is way way way more than the 13 strokes I took in my 50 fly in Indy
    100 WZ

    Total: 2950


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

    I woke up (way too early for a soccer game) yesterday and felt like I was hit by a mac truck. I may have jumped back in too quickly after nationals. But I really felt like it was the weights + long course. I was useless all day. Managed to go Star Trek in the evening.

    Today, it was packed at Mason with age groupers and life guard classes. The cold water at Mason does not really agree with my lungs and I can't stay UW as long. I would prefer the temp around 81-82. I'm so used to 84 that it feels really cold when I sit on the walls as we sprinters must.

    I am feeling a bit overwhelmed looking at my schedule for the next couple months -- some travel, grad party, prom, track meets, soccer tournaments, Lil Fort going away/birthday big bash, summer league swim & meets, a mommy visit, my meet, Lil Fort's nationals (assuming she qualifies). Yikes. Plus, I think I will start getting sad about leaving my house. We finished a bit of negotiation about the home inspection. Thankfully, these buyers didn't expect a state of the art modern foundation. They still haven't gotten an appraiser in and, if they don't have a written appraisal in our hands in 7 days, they will have waived that contingency.
    Categories
    Swim Workouts
  18. Friday, May 17

    by , May 17th, 2013 at 03:49 PM (The FAF AFAP Digest)
    Swim/LCM/Solo:

    Warm up:

    400 various
    100 scull w/agility paddles
    6 x 50 DPS free w/agility paddles @ 1:10
    50 EZ
    4 x 50 w/fins, 30+ shooter + 20- EZ kick @ 1:15
    50 EZ

    Main Sets:

    5 x 30 burst + cruise, dolphin kick @ 1:00
    50 EZ
    5 x 30 burst + cruise, fast hands drills @ 1:00
    100 EZ

    4 x 50 w/fins + 150 EZ
    1 = fly, 90%, 28 mid
    2 = fly, AFAP, 27 flat
    3 = back, AFAP, 29 flat
    4 = breast, AFAP, 31

    2 x
    4 x 50 kick @ 150ish pace @ 1:15
    -- 4 w/board & fins, 4 backstroke kick w/fins
    -- held mostly 32s, couple 33s
    100 EZ

    50 EZ

    Total: 3000


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

    I could really feel the power wheel rollouts and twisting exercises from yesterday! The kick set was also very ouchy. The length felt endless. I discovered one good thing about long course today -- I don't mind long course breaststroke bc I can see where I'm going. I realize this means my head isn't down, but still. I detest long course backstroke. My only focus event for Zones will be 50 fly. My other events are just filler.

    It was lovely. The pool was practically empty; what a great place to practice. The only negative is the drive.

    Taking the day off tomorrow. After Lil Fort's soccer game, I'm heading to the the PV Masters spring picnic.

    I signed up for LCM Zones, just entered my recent best times. Hoping for a big rest between 100 back and 50 free. At least women swim before men, so that will help. Speaking of best times, whoa!, there was a TON of sandbagging at nationals.

    Event
    Number
    Gender Distance Stroke Time Date
    3 Female 100 LCM Back 1:15.90 06/22/2013
    7 Female 50 LCM Free 0:29.29 06/22/2013
    13 Female 50 LCM Back 0:32.43 06/22/2013
    41 Female 50 LCM Breast 0:39.15 06/23/2013
    47 Female 50 LCM Fly 0:30.47 06/23/2013
    49 Female 100 LCM Breast 1:29.10 06/23/2013

    Updated May 17th, 2013 at 05:09 PM by The Fortress

    Categories
    Swim Workouts
  19. More LCM, Wed., May 15

    by , May 15th, 2013 at 04:06 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Mason

    Warm up:

    500 various
    100 scull w/agility paddles
    4 x 50 w/fins @ 1:15
    -- 30 shooter + 20 EZ back kick
    4 x 50 breast drills
    -- kick w/buoy, carla drill, kick on back, 1 pull + 2 kick
    -- kicking w/a buoy is worthless -- my heels are constantly breaking the surface
    5 attempted crossover turns
    -- very awkward
    -- i think i managed a couple correctly
    -- but i worry that i won't get much distance off the walls unless i'm doing them super fast
    50 EZ

    Main Sets:

    3 x (50 w/fins @ 100 pace + 100 EZ) @ 3-4:00
    1 = breast, 33
    2 = back, 31
    3 = free, 29

    4 x (50 w/fins @ 95% + 150 EZ) @ 5:00
    -- wasn't sure I could blast away 100% in a LCM pool
    1 = flutter kick w/board & fins, 27 (felt like a looong way)
    2 = breast, 31
    3 = fly, 27
    4 = backstroke kick (UW 35m), 25

    recovery/technique set:
    12 x 50 @ 1:15 w/agility paddles & fins
    odds = 25 front scull + 25 DPS free
    evens = DPS backstroke
    50 EZ DAB

    Total: 3000 m


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

    Whoa, I was really tired after yesterday's first LCM workout. I tried to get a super night's sleep, but was foiled first by Teen Fort waking me up, then Lil Fort waking me up, and then the phone continuously ringing. Hopefully, I can snooze well tonight. I'm still tired from Nats and making up for sleep deprivation there. Still, I feel like I got in a very solid workout today. I worked on a narrower breast pull and my turnover did feel faster.

    I was looking at the LCM Zones lineup. I have no idea how big the meet will be; usually CZ isn't very long. The Saturday lineup begins with 100 back, 200 breast, 50 free ... If I swim 100 back, will I have time to recover for the 50s? Can't decide. I may sign up for 100 and see what the timeline is like.

    Meet videos:
    50 back: http://coverage.takeitlive.tv/Other/...2876&k=kGh6K5v
    50 fly: http://coverage.takeitlive.tv/Other/...6764&k=6NgJ2Tq

    Updated May 15th, 2013 at 05:39 PM by The Fortress

    Categories
    Swim Workouts
  20. Long Course, Tuesday, May 14

    by , May 14th, 2013 at 03:17 PM (The FAF AFAP Digest)
    Swim/LCM/Solo:

    600 various
    4 x 50 scull w/agility paddles @ 1:10
    8 x 50 DPS free w/agility paddles @ 1:10
    50 EZ
    12 x 50 kick w/fins @ 200 pace @ 1:00
    -- 6 free (35-36)
    -- 6 back (36-37, cramping issues)
    50 EZ
    6 x 50 single arm fly @ 1:10
    50 EZ
    8 x 50 DPS back w/agility paddles & fins @ 1:10
    50 EZ
    2 x (25 scull + :30 RI + 25 smooth fly + 25 EZ flutter kick)
    -- tried fly w/agility paddles, still very awkward (32)
    -- fly w/o paddles, cruise (30)
    100 EZ

    Total: 3100 m


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

    Since Coach Cheryl (who I shared a lane with) said the pool would be LCM right after nationals, I wasted no time in going! It felt long, but not horrifically long. Still did a mostly recovery workout with nothing fast. Hopefully, I will be ready tomorrow for at least some 100 pace work.

    Tips for improving breast collected from nats thread. Maybe I can work on these on a recovery/technique day.

    1. evil kick on back, knees not breaking surface
    2. eggbeater kick
    3. evil kick w/buoy right above knees
    4. breast pull w/flutter kick for turnover
    5. breast alternate fly pull and evil pull (sounds awkward)
    6. hip thrust -- no idea what this is about
    7. narrower pull

    Way way more importantly, Patrick insists I need to learn the back to breast crossover turn. I look at videos of these and get dizzy and confused. Does someone have a 5 step to do list for this turn? This is definitely something I can see trying to learn.
    Categories
    Swim Workouts
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