View RSS Feed

Swim Workouts

  1. Tuesday, Oct. 6

    by , October 6th, 2015 at 02:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo

    Warm up:

    600 various
    100 scull
    4 x 50 burst cruise @ 1:00
    100 EZ

    Main Sets:

    2 x (25 AFAP free = 75 EZ) @ 3:00
    50 EZ

    32 x 50
    odds = @ 100 pace @ :30 (4 of each stroke, some with fins)
    evens = EZ @ :45
    200 EZ

    2 x (50 no breath free w/fins + 100 EZ)

    Total: 2550


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


    Did a pretty easy workout today. I decided to try the 50 no breath free that Doug always does and Steve just did. Used fins but tried not to kick too much. The first one was pretty easy, the second one much harder.

    Don't see a psych sheet up for this weekend's meet yet. I haven't had a chance to try my Lochte turn for the 50 free at full speed yet. Not sure if I'll get a chance ... I will likely go to the Pitt practice tomorrow night just to do a few starts.

    Still unsure of my SCM meet schedule. I may just rest a bit for each meet, and not do a full taper. I will do a full taper for the Albatross meet in mid March which will be my first meet in the 55-59 age group.
    Categories
    Swim Workouts
  2. Monday, Oct. 5

    by , October 6th, 2015 at 09:45 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    flutter kicks on bosu, 2 x 100
    back hyperextensions w/plate, 2 x 15
    captain's chair leg raises, 3 x 15
    streamline crunches, 2 x 50
    planks, 2 x 1:00

    20 minutes of stretching & yoga

    Swim

    1000 EZ


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


    I just took it easy in the gym yesterday and did some core work. I'm due for a recovery week, so may just cruise a bit the next few days.
    Categories
    Swim Workouts
  3. Sunday, Oct. 4

    by , October 5th, 2015 at 11:40 AM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

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

    2 x (50 AFAP + 200 EZ)

    3 rounds:
    4 x 25 @ 100 ish pace @ :30
    2 x 25 fast kick @ :30
    100 EZ

    extra 100 EZ

    10 x 50 backstroke kick w/fins @ 1:00
    -- goal was to stay under :30 without much pain + 12.5+ UW each length
    -- went :27 on first one, and then 28s
    150 EZ

    Total: 3200


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


    Had to go to Sewy bc the high school pools weren't open. Costly decision. I didn't realize the parkway was closed coming home. It took me 2.5 hours to get home ... Between the parkway and the bridges, it's difficult to drive in Pittsburgh these days.

    My legs were still fatigued too. That's what I get for doing a kid's workout ...

    The order of events for NE Champs came out: https://www.clubassistant.com/club/m...1997&smid=6955. I am really bummed about it -- one of the worst OOE I've ever seen. The sprint events are all bunched together in the middle and, according to the timeline, will all start between 12:10 and 2:30 both days. FFS. No idea why they couldn't have put some first or last. Worse, the fly & back sprints are back to back on both days. I don't know if this meet is worth traveling for ... Alternatively, there are two other SCM meets within 4 hours of me at good pools:

    Nov. 14: http://www.rec.miamioh.edu/aquatics/...eet%20Info.pdf

    Dec. 5: https://www.clubassistant.com/club/m...2124&smid=5794

    Updated October 5th, 2015 at 11:49 AM by The Fortress

    Categories
    Swim Workouts
  4. Thur-Fri, Oct. 1-2

    by , October 2nd, 2015 at 02:39 PM (The FAF AFAP Digest)
    Thursday: Swim/SCY/Solo @ Sewy

    600 various
    100 scull
    20 x 25 w/fins, UW 15m+ each length @ :30
    200 EZ
    8 x 50 drill various
    50 EZ
    8 x 25 no breath free @ :40
    100 EZ

    Total: 1950

    -- sat in the whirlpool and steam room for a long time


    Friday: Swim/SCY/Solo

    Warm up:


    500 various
    100 scull
    50 EZ

    Main sets:

    10 rounds w/fins: (2 rounds fly, the rest IM)
    4 x 25 @ 100 ish pace @ :30
    1 x 25 EZ @ 1:00

    200 EZ

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

    Total: 2600


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


    Despite an easy swim yesterday, I was still tired from the mega drylands on Wednesday. I couldn't really hit 100 pace today, so it was more of an aerobic set. I plan to swim at Lebo tomorrow and take Sunday off. Hopefully, the legs will feel better. I'm going to stretch now. Then off for my last night of coaching. My swimmers are taking me out to dinner after, so that should be fun.
    Categories
    Swim Workouts
  5. SwimSwam drylands Wed, Sept 30

    by , October 1st, 2015 at 10:29 AM (The FAF AFAP Digest)

    Drylands:

    I decided to try a modified version of this dryland workout that I saw on SwimSwam just to mix things up. http://swimswam.com/master-this-kill...-improve-kick/. I've done most of the exercises before, just not all in the same workout. I didn't do the 3 rounds of supersets without stopping as prescribed -- too old, don't do aerobic dryalnds. I also interspersed some upper body work between the supersets.

    10 minutes on treadmill

    3 rounds:
    hip thrusters w/35 lb plate, 10
    bulgarian splits w/2 10 lb plates, 10
    split jumps, 10

    pull up negatives, 5
    face pulls, 35 x 1 x 25

    3 rounds:
    side step up w/2 25 lb plates, 10
    side box jumps, 10

    pull up negatives, 5
    face pulls, 25 x 1 x 25

    3 rounds:
    weight lunges w/30 lb bar, 10
    knee tuck jumps, 5

    pull up negatives, 5
    face pulls, 35 x 1 x 25

    3 rounds:
    leg press wide stance, 215-235 x 1 x 10
    leg press get together, 175-195 x 1 x 10
    russian twists on incline, 25 x 3 x 25

    med ball slams, 10



    Swim/SCY/Solo @ Lebo HS

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

    4 x 25 stroke rate drills @ 1:00
    100 EZ

    3 x (25 AFAP + 75 EZ) @ 3:00
    -- Tried a 4th one backstroke from the blocks, but got a massive calf cramp. My legs were really fatigued, so did a 50 EZ and shut down the sprinting.

    10 x 50 w/paddles
    odds = free
    evens = back
    100 EZ

    Total: 2050


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


    Well, that was definitely a killer leg workout. My glutes and hamstrings are really sore. I decided to go to Lebo after coaching mostly to check out the pool. It's pretty much the same design as the new Bethel Park pool except with higher ceilings and windows. The big difference is the water was really icy. It felt colder than at Pitt, and was a bit of a wake up after swimming in warm pools for many months. Cold water is hard on my lungs and the shooters felt much harder than usual. 8:00 pm is also really late for a swim ...
  6. Monday -Tuesday, Sept 28-29

    by , September 29th, 2015 at 02:32 PM (The FAF AFAP Digest)

    Monday: Vinyasa yoga, 75 min


    According to my flog, I hadn't been to yoga in 25 days. I definitely felt tighter than usual. With all the aggravations this month, I haven't done any stretching or yoga on my own. I need to reverse this trend.



    Tuesday: Swim/SCY/Solo @ Sewy

    Warm up:


    500 various
    100 scull
    2 x
    4 x 25 shooters w/fins @ :30
    1 x 50 EZ
    extra 50 EZ at end

    Main Sets:

    10 x 25 burst SDK @ 1:00
    100 EZ

    3 x (4 x 25 AFAP @ :30 + 200 EZ)
    OUCH

    3 rounds w/fins:
    1 x 200 back @ 3:00
    2 x 25 shooters @ :30
    2 x 25 fast flutter kick w/board @ :30
    1 x 50 EZ @ 2:00

    100 EZ

    Total: 3250


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


    I dashed out of Sewy today (in the North Hills) to dash to my daughter's XC meet (way in the South Hills), but it was cancelled due to torrential rain. So now I have no excuse but to do some yoga and stretching! Edit: I did do 40 minutes of foam rolling, stretching and rehab ex.

    I did sign up for the DCAC meet on Oct. 10. I don't really feel "ready," but I think I need to get myself back on the blocks.

    Updated September 29th, 2015 at 04:25 PM by The Fortress

    Categories
    Swim Workouts
  7. Sunday, Sept 27

    by , September 28th, 2015 at 11:33 AM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Bethel Park

    Warm up:

    500 various
    100 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

    4 x 25 stroke rate drills @ 1:00
    100 EZ

    5 x (25 AFAP backstroke from the blocks + 75 EZ) @ 4:00
    -- mostly 13 flattish
    100 EZ

    5 x (25 AFAP various w/fins + 75 EZ) @ 3:00-3:30
    100 EZ

    5 x 50: 25 @ 100 pace intensity w/parachute/fins/paddles + 25 EZ @ 2:00
    100 EZ

    Total: 2650


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

    My only goal for yesterday was to do some sprint backstroke from the block. And I needed a pool that was deep for starts. My first start was appalling -- I guess that's what happens when you haven't done one in many months. The rest were OK; I felt like I wasn't exploding my hands fast enough. I'm going to yoga today and then an easy swim later.

    I'm very happy that my friend Bill White is going to replace me as the Team Pitt coach. This means that my swimmers will have a quality coach and quality guy. And I can go the practices on Wed and Fri without worrying about awful workouts or a coach who frowns on revision. Whew. This has been a very unsettling month. I am looking forward to getting into a new routine once I'm done coaching this week.
    Categories
    Swim Workouts
  8. Fri-Sat, Sept 25-26

    by , September 26th, 2015 at 02:48 PM (The FAF AFAP Digest)
    Friday Drylands:

    rehab ex
    straight arm dips, 90 x 3 x 15
    deadlifts, 90 x 4 x 5
    pull up negatives, 3 x 5
    supine flutter kicks on bosu, 2 x 100
    russian twists on incline w/plate, 25 x 3 x 25
    explosive fly pulls on double cable machine, 22.5 x 4 x 5
    glute isolator, 50 x 3 x 5 each leg
    med ball slams, 3 x 5
    extreme angle isometric squat w/15 lb DB, 5:00
    resisted standing broad jumps, 30 x 2 x 5
    altitude drops, 5



    Saturday: Swim/SCY/Solo

    Warm up:

    500 various
    100 scull
    10 x 25 shooters w/fins @ :40
    100 EZ

    Main Sets:

    4 x 25 stroke rate drills @ 1:00
    100 EZ

    4 x
    4 x 50 @ 100 pace intensity w/fins @ 1:30
    1 x 100 EZ @ 3:00
    -- did these IM order
    -- free hurt, was tired

    200 EZ

    8 x 50
    odds = free w/Lochte turn working on quick switch from back to belly @ 1:00
    evens = EZ @ 1:30
    100 EZ

    Total: 3050


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


    I'm contemplating whether to go to yoga today. It's a 90 minute class, and that's really on the long side for me. I guess I could just leave after an hour. I haven't been to yoga for over 3 weeks ... Lil Fort is off at her first overnight trip with her XC team -- big invitational today in Hershey PA. She won't be home until late.

    Teen Fort (who just turned 21 actually) had big news today. She got accepted into a medical/health services program in Delhi India in January. Then, she's headed to Adelaide Australia in mid February for a semester abroad. She'll probably swim with some masters teams there. I seem to remember Water Rat saying that Adelaide was a mecca for masters swimming. She's going to travel in Australia and New Zealand for a couple weeks before that. I am super jealous of all her international travel. I'd love to go visit her there on her spring break. But that would basically eviscerate the SCY season and my focus March SCM meet ...
  9. Wed-Thur, Sept 23-24

    by , September 24th, 2015 at 04:35 PM (The FAF AFAP Digest)
    Wednesday:

    Did 2000 EZ and got a much needed massage.


    Thursday: Swim/SCY/Solo @ Sewy

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

    4 x 25 burst SDK + cruise @ 1:00
    100 EZ

    20 x 25 fly w/fins @ 100 pace @ :45
    250 EZ

    Then I did a long mastersized Stanford kick set with hypoxic swimming and fast kicking. I didn't feel like taking fins on and off and on and off, so just used fins. The "fast" kicks were at 100 pace, and the # of them increased as you went.

    2 x 100 free, 3-5 SDKs each wall @ 1:30
    4 x 50 kick, odds = fast, evens = EZ @ 1:00 (dolphin = 27s)
    4 x 75 backstroke, 12.5+ UW each length @ 1:30
    6 x 50 kick, odds fast, evens = EZ @ 1:00 (flutter = 27s) @ 1:00
    4 x 50 IM transition, 15 m UW each length @ 1:00
    8 x 50 kick, odds = fast, evens = EZ @ 1:00 (back = 25s)
    8 x 25 backstroke, 15m UW @ :30
    8 x 25 kick, odds = burst dolphin to 15m, evens = EZ
    1 x 100 EZ

    8 x 25 no breath free w/paddles @ :35
    50 EZ

    Total: 4200


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

    Wow, didn't realize I did that much. Doug Martin would be appalled! That kick set was 2100. Haven't done a long kick set in quite awhile; it was probably good to work on leg conditioning. I haven't done any fly in about 3 weeks either. I won't be swimming 100 fly anytime soon. It took forever to get home from Sewy today. That drive is just not doable more than a couple times a week. I wish I hadn't given so much notice to quit coaching. Tomorrow, I'm going to hit the gym. I may try out the Chartiers Valley masters practice on Saturday. It's at the civilized time of 10:00 am.
    Categories
    Swim Workouts
  10. Mon-Tues, Sept 21-22

    by , September 22nd, 2015 at 04:34 PM (The FAF AFAP Digest)
    Monday: Drylands

    rehab ex
    kneeling ab crunches, 170 x 3 x 8
    russian twists w/plate on incline bench, 25 x 2 x 25
    DB rows, 50 x 4 x 5 each side
    knee tuck jumps, 2 x 5
    med ball slams, 2 x 5
    straight arm dips, 95 x 3 x 15
    good mornings, 85 x 4 x 5-6
    hip abductors, 130 x 4 x 5
    leg extension negatives, 135 x 3 x 5
    skull crusher + straight leg raise, 50 x 3 x 8

    Did a 1000 EZ in the pool after



    Tuesday: Swim/SCY/Solo @ Sewy

    Warm up:


    600 various
    100 scull
    10 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:


    4 rounds
    10 x 25 @ 100 pace
    150 EZ

    R1 = back (15s-16 flat), I was happy with these bc I had to kick on my side from the 3 foot deep end.
    R2 = free w/paddles (14s)
    R3 = breast (18s)
    R4 = dolphin kick w/board & fins (12s)

    75 EZ to deep end
    w/bungee cord/fins/paddles: swim or kick out to resistance + X fast strokes or :30 fast kick
    -- call it 200
    100 EZ

    5:00 VK (dolphin) in deep end (call it 200)
    75 EZ

    Total: 3300


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


    I was really sore today from the gym. I may have increased the weight on too many exercises ... My bicep tendons could feel those DB rows. I also feel like I'm getting huge again. I'm always amazed how quickly I can add and lose muscle. I'm really happy to have a 90 min massage tomorrow. I'll probably just do an easy swim before.

    Updated September 22nd, 2015 at 05:52 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  11. Sunday, Sept 20

    by , September 20th, 2015 at 04:39 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    500 various
    100 scull

    2 rounds
    10 x 25, SDK to 15 meters (10 kicks) then cruise @ :45
    1 x 50 EZ @ 1:30
    100 EZ at end of set

    4 x (50 AFAP w/fins + 200 EZ) @ 7:00

    25 EZ to shallow end
    5 x 50 free w/Ryan Lochte type turn @ 1:30
    75 EZ

    8 x 25 no breathe free w/paddles @ :40
    100 EZ

    Total: 2750


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


    I went earlier to BP today, but that made little difference. There are a few regulars there that always grab the three lanes. The rest of the adults swim in open water, despite no kids being there. What a weird set up. I finally felt up to some AFAP 50s today. But my 4th one was a bit slow, and I stopped after that. Very slowly getting better. I'm thinking about going to the Oct 10 meet in DC again just for some practice. I'd like to get in a 50 free trying the Lochte style turn. I have a little while to think about it. If I do sign up, it will likely be 50 free/50 back/100 breast. I really need to do some backstroke sprinting before then.
    Categories
    Swim Workouts
  12. Sat, Sept 20

    by , September 19th, 2015 at 07:25 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins
    100 EZ

    Main Sets:

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

    8 x (25 AFAP + 75 EZ) @ 3:00
    100 EZ

    2 x (25 AFAP kick + 75 EZ)
    -- I wanted to do 8, but just hit a wall and so stopped

    6 x 100 smooth various

    10 x 25 no breath free @ :45
    100 EZ

    Total: 3250


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


    I decided to go try out the open swim at Bethel Park High School today. I walked in and was freaked out to see only 3 lane lines in in an 8 lane pool. I guess they had to leave some of them out for kids, but today there was one kid for 45 minutes and 7 adults. 3 of us just swam in open water. They never put any more lane lines in. And there were no backstroke flags at one end. It was a decent pool, despite the shallow end. But it's hard to have a good swimming experience when you're in open water with no flags. So BP probably isn't a very good option for me. If I walk into "adult" swim at Mt Lebanon High School in a couple weeks and see only a few lane lines, I will flip out. Edit: I just read that only 4-5 lane lines will be in for adult swim. Why oh why would that be the case when adult swim is from 8:00-9:30 pm and the kids swim the next am?!

    Still sick, though better, and still really down, and not better at all.

    Updated September 19th, 2015 at 10:29 PM by The Fortress

    Categories
    Swim Workouts
  13. Thursday Sept 17

    by , September 17th, 2015 at 05:25 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Sewy

    Warm up:


    500 various
    100 scull
    10 x 25 shooters w/fins 2 :40
    100 EZ

    Main sets:

    4 x 50 burst + cruise @ 1:15
    100 EZ

    Pyramid 50 frees
    9 x 50 @ 1:30-2:00
    5/6/7/8/9/8/7/6/5/ strokes fast then cruise
    200 EZ

    10 x 25 no breath free w/paddles
    100 EZ

    Total: 2250


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

    I think I did too much yesterday bc I felt dead in the water today. Two steps forward, one step back ... The 50 free set felt extremely difficult. Hoping that I might feel up to going to yoga tomorrow.
    Categories
    Swim Workouts
  14. Tues-Wed, Sept 15-16

    by , September 16th, 2015 at 03:12 PM (The FAF AFAP Digest)
    Tuesday: Drylands

    rehab ex
    straight arm dips, 90 x 3 x 15
    supline flutter kicks on bosu, 100
    resisted standing broad jumps, 25 x 4 x 5
    pull up negatives, 3 x 5
    explosive fly pulls on double cable machine, 22.5 x 4 x 5
    squat negatives, 85-90 x 4 x 5
    rear delt flys, 80 x 4 x 6-8
    hip abductors, 120 x 4 x 5-6
    explosive leg press, 195 x 4 x 5
    extreme angle isometric squat, 5:00
    med balls slams (15 lb), 3 x 5

    15-20 minutes of yoga & stretching


    Wednesday: Swim/SCY/Solo @ Sewy

    Warm up:


    500 various
    100 scull
    16 x 25 shooters w/fins @ :45
    100 EZ

    Main Sets:

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

    8 x 25 back @ 100 pace @ :40
    150 EZ

    12 x 50
    odds = 100 pace w/fins @ 1:00
    evens = EZ @ 1:30
    150 EZ

    4 x 100 done as 75 UW 15m + 25 EZ @ 2:00
    100 EZ

    10 x 25 no breath free w/paddles @ :40
    100 EZ

    Total: 3350



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

    I am still under the weather and hacking a lot. But I felt slightly more human today. I just don't have the energy to do much anaerobic work. And my upper body is quite sore today.

    One thing that has really suffered the last few months is my CO2 tolerance. I've been swimming in shallow pools and doing very little hypoxic work. I'm going to have to try to correct that this fall.
  15. Monday, Sept 14

    by , September 14th, 2015 at 02:55 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ LA Fitness

    600 various
    100 scull
    8 x 100 w/fins @ 1:30
    odds = free
    evens = kick
    100 EZ
    10 x 25 breast @ 100ish pace
    100 EZ
    10 x 25 dolpin kick @ 100ish pace
    100 EZ
    10 x 25
    odds = no breath free
    evens = drill
    5 x 50, UW 15 m each length
    100 EZ

    Total: 2900


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

    I took the entire weekend off and did nothing. Unfortunately, I feel only marginally better and thus didn't do much in the pool today. Mr. Fort is having a slow recovery too. So I suspect I'll lose two full weeks of hard training. At this point, I'll probably skip the Oct. 10 meet that I was planning on and focus on the Sprint Classic on Oct. 25 and NE Champs mid-Dec.

    After investigating all swimming options, here are the best ones:

    1. Lebo HS pool: I registered for adult rec swim, which is M/W/F from 8:00-9:30 and Sat from 12:00-3:00. Doesn't start until Sept 28

    2. CV HS rec swim: M/W/F from 7:00-9:00 pm. Doesn't start until Oct.

    3. CV Masters: T/Th from 7:00-8:30 PM & Sat 10:-12:00

    4. Pitt: M/W/F 5:30-7:00 pm (I'll never go on Mondays if they stay distance oriented)

    5. Sewickley Masters: M/W/F 6:30-7:30 pm
    Sewickley Y: daytime

    That's a lot of night time swimming ... And it's going to be a major change for me and the family. I gave notice to Pitt until Oct. 2, so won't be able to decide on a schedule for awhile. If I ever get healthy enough to swim ...

    Updated September 14th, 2015 at 03:04 PM by The Fortress

    Categories
    Swim Workouts
  16. Thur-Fri, Sept 10-11

    by , September 11th, 2015 at 02:14 PM (The FAF AFAP Digest)
    Thursday Drylands:

    rehab ex
    straight arm dips, 90 x 3 x 15
    seated row negatives, 80 x 4 x 5
    resisted broad jumps, 22.5 x 4 x 5
    hi to low wood chop, 25 x 3 x 10 each side
    kneeling ab crunch, 170 x 4 x 6
    explosive leg extensions, 120 x 3 x 8
    med balls slams, 2 x 10
    knee tuck jumps, 2 x 5
    streamline squat jumps, 5
    altitude drops, 5
    HS explosive hi row, 120 x 4 x 5
    extreme angle isometric squat, 3:00


    Friday: Swim/SCY/Solo @ LA Fitness

    600 various
    100 scull
    50 EZ
    5 x 50 burst + cruise @ 1:15
    50 EZ
    4 x 25 free @ 100 pace @ :40
    100 EZ
    4 x 25 breast @ 100 pace @ :40
    100 EZ
    10 x 50 w/fins
    odds = DPS free
    evens = kick
    100 EZ

    Total: 2800



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

    After 7 days, I still feel like I was hit by a mac truck. This is one nasty virus. I may sit on the couch and do some binge watching this weekend. I've heard The Knick was quite good. I have to write a workout and work tonight because there are no subs. That's one upside of quitting -- I don't have to fret constantly about how to travel when there are no subs.
  17. Wed, Sept 9

    by , September 9th, 2015 at 02:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ LA Fitness

    Warm up:


    600 various
    100 scull

    Main Sets:

    5 x 50 burst dolphin kick w/fins to 15 m + cruise @ 1:15
    75 EZ

    Pyramid 50 frees, 9 x 50 free @ 2:00-2:15
    -- burst SDK + 5/6/7/8/9/8/7/6/5 fast strokes of freestyle
    200 EZ

    5 x 50 burst breast to 15 m + cruise @ 1:30
    100 EZ

    5 x 50 burst dolphin kick w/fins to 15 m + cruise @ 1:15
    75 EZ

    10 x 25 no breath free w/paddles @ :45
    100 EZ

    Total: 2700


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

    I had a pretty bad night last night. Was hacking the whole time, woke up Mr. Fort and gave up on sleeping around 6:00 am. I didn't have the energy to do anything but bursts and I took more rest than usual. I actually feel a little better after swimming, just very tired. I had an ER doc friend call in some cough syrup with codeine for me, so that I might be able to sleep. I am really hoping Lil Fort doesn't get this bc it would do some serious damage to her XC season.

    Updated September 9th, 2015 at 03:06 PM by The Fortress

    Categories
    Swim Workouts
  18. Tuesday, Sept 8

    by , September 8th, 2015 at 03:09 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ LA Fitnesss:

    600 various
    100 scull
    10 x 100 w/fins @ :20-:30 rest
    odds = swim
    evens = kick
    100 EZ
    20 x 25 drill
    50 EZ
    8 x 50 DPS free w/paddles @ 1:00
    100 EZ

    Total: 2800


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

    I woke up feeling like death again. Mt. Fort said he was pretty miserable for a week before starting to feel better. I just went to LA Fitness for an easy swim, and am feeling a bit better after.

    I am signed up for the Baierl Y meet this weekend. I highly doubt I'll be feeling 100% by then. But I may just go and swim a couple 25s to get a Y meet in (you need 3 to swim at Y Champs) and see friends. I had planned to go to the Columbus Classic in DC: https://www.clubassistant.com/club/m...1306&smid=6936. I hope I can get my training back on track for it. With all the setbacks and issues of the last two years and so little competing, I think I'm developing a bit of a case of fear of failure. I have never really gotten my mojo back since moving ... I suppose the only way to correct that is set low expectations and compete more. Any sports psychology advice is appreciated!

    I am trying to make hotel reservations for Olympic Trials next year. Ouch! The rates are really jacked up and most of them you have to pre-pay fully in advance. It will be expensive viewing indeed. I also need to research places to swim while I'm there.

    Updated September 8th, 2015 at 03:31 PM by The Fortress

    Categories
    Swim Workouts
  19. Kicked when down, Sun-Mon Sept 6-7

    by , September 7th, 2015 at 12:38 PM (The FAF AFAP Digest)
    Not content with my current depressed state, fate sent me another battering that ruined Labor Day weekend. I caught Mr. Fort's cold/bronchitis, and it's a nasty one. Started getting sick on Friday, woke up feeling like death both Saturday and Sunday morning. I took Saturday off and staggered through two workouts yesterday and today. The timing of this illness sucks since I just took a recovery week ...


    Sunday:

    Drylands:


    rehab ex
    rear delt flys, 75 x 4 x 5
    explosive seated row, 70 x 4 x 5
    explosive leg press, 195 x 4 x 5
    kneeling ab crunch, 160 x 4 x 8
    straight arm seated dips, 90 x 3 x 15
    hip adductor, 120 x 4 x 5
    altitude drops, 3 x 5
    knee tuck jumps, 2 x 5
    resisted track start jumps on cable machine, 30 x 1 x 8
    resisted standing broad jumps on cable machine, 20 x 1 x 8
    med ball slams, 2 x 10
    supine streamline flutter kicks on bosu, 2 x 100
    torso rotations w/plate, 35 x 2 x 20

    1000 EZ in the pool


    Monday:

    Swim/SCY @ Pitt


    I was able to go to the Pitt Labor Day practice as Jen was coaching. It was distance day and they were doing 12 x 200 etc. So I just did my own thing in my own lane. And really could't do much anyway. No energy and the cold water battered my lungs. Did a lot of chatting instead of swimming.

    Warm up:

    500 various
    100 scull
    2 x (4 x 25 shooters + 50 EZ)

    Main Sets:

    3 rounds
    6 x 25 burst + cruise @ 1:00
    1 x 50 EZ
    -- I did one round at 100 pace due to fatigue
    -- extra 50 EZ at end

    4 x 25 backstroke w/ 12 SDKs @ 100 pace
    -- Had planned on doing more but failed right away on #3-4, so quit
    100 EZ

    10 x 50 w/fins
    odds = UW 15m + each length
    evens = EZ

    3 rounds
    2 x 50 free w/Lochte turn @ 1:00
    1 x 50 EZ

    Total: 2700


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

    I think I will be sitting on my ass the rest of the day ... Hope everyone else is having a great weekend.

    Updated September 7th, 2015 at 01:10 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  20. Thur-Fri, Sept 3-4

    by , September 4th, 2015 at 04:23 PM (The FAF AFAP Digest)
    Thursday:

    Heated Vinyasa Yoga, 75 min


    After resigning from Team Pitt, I really wasn't in the mood to do much all day. I thought yoga might make me feel better, but it didn't.


    Friday:

    Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull

    Main sets:

    6 rounds:
    4 x 25 @ 100 pace @ :10 rest
    1 x 100 EZ

    extra 100 EZ while I was floating around trying to decide what to do next ... settled on an aerobic set

    10 x 75 w/fins @ 200 pace @ 1:15
    odds = fly-back-breast
    evens = dolphin kick on back or backstroke kick
    150 EZ

    10 x 50 burst dolphin kick + cruise @ 1:00
    100 EZ

    Total: 3400


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


    Had another long commute to Sewy today. All the construction in Pitt creates a mess on the roads. I'm still very down. If I want to keep swimming, I'm going to have to drastically change my life and my family's routine. There is just nowhere to swim during the day except Sewy. Right now, there's nowhere to swim at night either, as none of the high school pools' evening swimming programs have started. And I feel bad for my swimmers; they are bummed about me leaving. I just hope they find a decent coach.
    Categories
    Swim Workouts , Yoga