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  1. Wed Nov 4

    by , November 4th, 2015 at 10:17 PM (The FAF AFAP Digest)

    Swim/SCY @ Pitt

    Warm up:

    400 (did 350)
    4 x 50 kick @ 1:10, did backstroke kick
    50 EZ
    4 x 25 scull + flutter kick @ :45
    6 x 25 power kick @ :45
    50 EZ

    Main sets:

    7 x 50 breast drill w/fins: 25 breast w/6 flutter kicks in streamline + 25 breast dolphin @ 1:00
    50 EZ

    7 x 50 more breast drills @ 1:10
    -- NO! I did 6 x 50 burst SDK to 15m + cruise + 1 x 50 EZ

    5 x 100 breast, hold low stroke count @ 2:15
    -- NO! I did 50 fast dolphin or flutter kick w/board & fins + :15 rest (to stay out of my lanemates' way) + 50 EZ
    -- This was really hard. Went 25/26/26/26/25 on the fast ones. I consider my 100 pace to be 27s.
    1 x 100 EZ

    4 x 50 done as 25 fast breast + 25 EZ @ 1:30 (avg 17s)
    1 x 100 EZ

    6 x 100 IM, sprint the breaststroke @ 2:20
    -- NO! Did another kick set. Did 25 fast backstroke kick w/fins + 75 EZ
    -- went 10s on the fast 25s
    -- I felt totally beat on this set.
    1 x 150 EZ

    Total: 3000


    It was breaststroke night (horror emoticon). I don't mind doing some breaststroke, but that was a ton of it with no kick sets (another horror emoticon for no kicking). I had to modify some sets to get in some burst SDKs and kicking. The 5 x 100 set that I did as 50 fast + 50 EZ was a killer. Really more of a best average set for me. I was pretty dead after that, though my fast 25s backstroke kick were still at my usual pace. Bill said they were going to do some fast kicking on Friday. But I won't be there, as I have to travel to Hershey PA for XC State Champs. Lungs were better tonight, but still bothering me a bit bc of the colder water. I feel pretty dead after that workout, more than I would after one of mine. I guess I am just not used to non-drop dead sprinter HIT intervals ...

    Updated November 4th, 2015 at 10:31 PM by The Fortress

    Swim Workouts
  2. Monday Nov. 2

    by , November 2nd, 2015 at 05:51 PM (The FAF AFAP Digest)

    power wheel roll outs, 2 x 15
    standing power wheel roll outs, 8
    TRX knee ins, 10
    TRX pike ups, 10
    TRX pendulum, 25

    rehab ex
    alternating DB rows (15 lb) in plank position, 4 x 10
    cable push pull, 17.5 x 3 x 10 each way
    explosive leg press, 195 x 3 x 10
    bulgarians in streamline, 2 x 10 each leg
    seated straight arm dips, 90 x 3 x 15
    altitude drops, 2 x 5
    resisted standing broad jumps, 35 x 3 x 5
    side hops over bench, 3 x 10
    back extensions w/plate, 25 x 2 x 10
    seated row negatives, 9 x 3 x 8/7/6


    1100 EZ


    Hit the gym today and did an easy swim after. I was pretty sore from recent training, so was glad to have a deep tissue massage scheduled for today. Could really have used a longer one ... My shoulders and upper back were pretty sore. I've been at it 9 days in a row, may have to take tomorrow off or just do some yoga.
  3. Sun Nov. 1

    by , November 1st, 2015 at 07:30 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Bethel Park

    Warm up:

    600 various
    100 scull
    4 x 25 torque drill w/paddles
    50 EZ

    Main Sets:

    3 x :15 AFAP VK (dolphin, 40 kicks) + 50 EZ
    extra 100 EZ at end

    5 x dive to bottom (13 feet), squat jump off bottom with fins, AFAP dolphin in streamline, get entire torso out of water
    100 EZ

    8 x (25 AFAP + 75 EZ) @ 3:00-3:30
    -- extra 50 EZ after #6
    -- 4 breast (no fins), 2 fly + 2 free w/fins
    125 EZ to shallow end

    5 x 50 easy free w/Lochte turn, SDK @ 100 pace off wall then cruise @ 1:30
    125 EZ

    Total: 2750

    40 minutes of foam rolling, yoga, stretching


    I wasn't sure that I could do a third sprint workout in a row. But I opted to try. That meant driving 10 minutes to Bethel Park today instead of a long round trip to Sewy tomorrow. I kept it short. My times on the 25s were very good, but man I felt flattened afterward. I had planned to go to yoga, but decided against it. Instead, I just did some on my own and feel a little better now. Lungs feel better too. This was a very good week of training for me post meet.
    Swim Workouts
  4. Sat, Oct. 31

    by , October 31st, 2015 at 07:53 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    Warm up:

    550 various
    100 scull
    6 x 25 power kicks to 15m @ :45, alt on back and belly
    50 EZ
    6 x 25 burst or stroke rate drill @ 1:00
    100 EZ

    Main sets:

    50 x 25 done as:
    10 rounds w/fins
    4 x 25 IM order @ 100 pace, work UWs @ :40
    1 x 25 EZ @ :40

    250 EZ

    3 x (6 x 25 @ 1:00 + 100 EZ)
    R1 = AFAP shooters w/MF (8 high-9 flat)
    R2 = AFAP dolphin kick w/board
    R3 = free or breast w/paddles & chute

    100 EZ

    Total: 3450


    I had planned to go to Lebo today, but got an email right as I was walking out the door saying there was no lap swim bc of a clinic. So I headed over to Bethel Park instead which has the advantage of being somewhat warmer anyway. The main set might seem easy to some, but I was breathing pretty hard the whole way. My fly was faster than usual, clocking in at 11s. I had originally intended to do 10 of the AFAP shooters with my monofin, but the lungs didn't feel like it. It's been awhile since I've used my MF. My latest one is slightly big and sometimes produces foot cramps.

    Happy Halloween everyone! I did buy candy and carve two big pumpkins this am, so as not to be the neighborhood grinch.
    Swim Workouts
  5. Friday, Oct. 30

    by , October 31st, 2015 at 11:02 AM (The FAF AFAP Digest)
    I went to the Pitt practice last night, modified virtually everything but kept out of my lane mates way. There was no kicking assigned, so I added quite a bit.

    Warm up:

    500 (did 400)
    6 x 50 free restricted breathing patterns @ :55
    -- no, breathed every stroke, used paddles
    1 x 250 backstroke kick w/fins
    1 x 250 paddles + buoy catchup drill
    -- no, did 200 flutter kick w/board + 50 EZ DAB
    6 x 25 power kick @ :40
    50 EZ

    Main Sets:

    4 x 200 free @ 4:00 burst off each wall + 3-4 fast stokes
    -- NO! This seemed impossibly hard to do ... I did 4 x 200 kick w/fins done as 4 x 50 (12.5) burst + cruise. This was still a very hard set, as it was effectively 16 bursts. My legs were a bit tired at this point, having done 1300+ kicking already.
    1 x 100 EZ

    1 x 100 burst off each wall then medium fast
    -- did something else here, don't remember what ... I think 50 breast @ 100 pace + 50 EZ
    1 x 100 EZ

    5 x 100 burst off walls + 6-7 fast strokes @ 2:10
    -- no, I did these as 50 fast @ 100 pace + 50 EZ w/fins (3 swim, 2 kick) and that seemed pretty hard on that interval
    1 x 100 EZ

    4 x (25 AFAP + 25 EZ) @ 1:15
    -- I did 3 of these breaststroke (16 high=17 flat), one after everyone was done with the set. Can't do AFAP on 1:15 ...
    100 EZ

    Then, as people were leaving and lanes opened up, I did 3 x (25 AFAP + 75 EZ).

    Total: 3650


    Egads that was a long warm up. I think I could have done without the 2 x 250, but at least got some kicking in. There was a lot of bursting in this workout; it seemed awfully difficult as written. My lungs felt a little better last night, but I did a lot of kicking with a board. I really am due for some hypoxic work today, but I'm not sure the cold water at Lebo will be conducive to that ...
    Swim Workouts
  6. Thursday, Oct. 29

    by , October 30th, 2015 at 04:13 PM (The FAF AFAP Digest)

    Did a few things at home before heading out to WIPIALS:

    TRX saw pikes, 10
    TRX knee ins, 2 x 10
    TRX pendulums, 2 x 30
    power wheel roll outs, 15
    standing power wheel roll outs, 10 (these are a bear)

    Then later at the gym:

    rehab ex
    explosive fly pulls, 20 x 4 x 4-5
    altitude drops, 2 x 5
    squats jumps w/DBs, 20 x 2 x 5
    explosive leg extensions, 105 x 3 x 15
    hip abdcutors, 130 x 4 x 5
    hip adductors, 120 x 3 x 8
    pull up negatives, 3 x 5
    split jumps, 2 x 10
    good mornings, 85 x 4 x 5
    DB rows, 45 x 3 x 5
    hip thrusters w/plate, 35 x 3 x 10


    I didn't get back from WIPIALS until after 6:30, so really had to drag myself to the gym. Lil Fort's team qualified for States in the AAA division, so they were thrilled. The wind was over 30 miles per hour out in Slippery Rock, so their times were not great. My face is red from wind burn.

    I did go to my allergist today. He says that I do not have bronchitis, but that my asthma is out of control and lung function impaired somewhat. Sigh. Apparently, Oct-Nov. are the worst months for asthma sufferers. So I need to go back on singular and take asmanex for a week. Hopefully, that will right things. I am going to go to Pitt tonight, but I may be kicking a lot with a board if I'm having trouble breathing again.

    Updated October 30th, 2015 at 09:36 PM by The Fortress

    Strength Training and Dryland Workouts
  7. Wed. Oct. 28

    by , October 29th, 2015 at 10:39 AM (The FAF AFAP Digest)
    I went to Pitt for the Wed night practice. I had a rather crappy workout. I have some chest congestion again, and I was cramping and on the verge of an asthma attack for part of the workout. I couldn't seem to get enough oxygen and the cold water didn't help. Too bad bc it was backstroke night.

    Swim/SCY @ Pitt

    Warm up:

    450 (did 350)
    8 x 25 power kick @ :40
    50 EZ
    5 x 50 backstroke kick @ 1:00
    4 x 25 burst SDK + cruise w/fins @ :40
    50 EZ

    Main Sets:

    8 x 50 backstroke drill w/fins (1st 25 rotate shoulders, 2nd 25 double recovery) @ :55
    -- I did 15 m UW and the double recovery drill. rotation is not something I really need to work on

    8 x 50 burst SDK + 6 fast strokes w/fins then cruise @ 1:05
    -- This is where I started gasping for air. I did 5 of these as burst SDK only then cruise and then 3 smooth free w/paddles. I couldn't have done this set as assigned anyway on that interval. Note to self to just cruise every other one next time.
    50 EZ

    6 x 100 back, 6 SDKs per length, swim smooth @ 2:10
    -- This should have been an easy set for me. I did a 50 and then got out and used my inhaler and rested a bit.
    -- Then I did 4 x 100 kick w/fins & board staying under 1:10
    50 EZ

    6 x 50 fast backstroke @ 1:30
    -- No, I did these all fast flutter or dolphin kick w/fins & board so I could breath (not super fast, was going 28s)
    50 EZ

    8 x 25 IM order, work the backstroke @ :40
    -- went 15s on backstroke (100 pace)
    50 EZ
    4 x 25 AFAP backstroke kick @ 1:00
    -- 15, 15, 15, 16
    250 EZ

    Total: 3300


    I woke up this am with even more congestion and coughing. Made an appt with my allergist; was lucky to get in tomorrow. He's an immunologist too; I'd like to get some bloodwork done to check on my immune system function. In any event, it was probably a good idea to modify the workout to add kicking. Bill doesn't seem to assign much kicking, perhaps bc he's used to coaching for only 60 minutes instead of 90.

    I'm leaving at noon for the cross country WIPIAL championship. I think Lil Fort is a bit nervous. Go Lebo!

    Updated October 29th, 2015 at 12:28 PM by The Fortress

    Swim Workouts
  8. Tuesday, Oct. 27

    by , October 27th, 2015 at 04:58 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy w/Bill:

    Warm up:

    400 various
    6 x 25 shooters w/fins @ :40
    50 EZ
    8 x 25 burst SDK + cruise @ 1:00
    100 EZ

    Main sets:

    Did a couple sets from my HIT workouts:

    2 rounds: (fast = 100 pace)

    1 x 25 fast fly @ :30
    1 x 50 EZ @ 1:00
    1 x 25 fast fly + :5 rest + 25 fast back @ 1:00
    1 x 50 EZ @ 1:30
    1 x 25 fast fly + :10 rest + 25 fast back + :10 rest + 25 fast breast
    1 x 50 EZ @ 1:30
    1 x 100 IM, break :10 @ 25s
    1 x 100 EZ

    3 rounds kick w/fins
    R1 = dolphin, R2 = back, R3 = flutter
    3 x 50 @ 200 pace @ 1:00
    4 x 25, descend to fast @ :30
    1 x 25 EZ @ :30
    1 x 25 fast shooter
    1 x 100 EZ

    4 x 25 free w/paddles & drag sox @ :45
    12 x 25 w/drag sox & fins (4 back, 4 breast, 4 free) @ :40-45
    50 EZ

    Total: 3550


    It was nice to have a training partner today. We're going to try to meet up on Monday or Tuesday most weeks. Bill considers himself a sprinter, but has way way more endurance than me.

    I noticed when I used the drag sox that my bicep tendons were quite sore. I think that may be due to yesterday's med ball slams; a 15 lb ball is probably too heavy for me. I got the idea of the drag sox from watching a video of the Cal grad swimmers doing sets with paddles and drag sox. I think swimming with them may put too much strain on my fragile shoulders. Using them with fins was hard but less stressful. Next time, I'll try kicking with them. I like that they didn't really change my body position in the water.

    Updated October 27th, 2015 at 05:49 PM by The Fortress

    Swim Workouts
  9. Monday Oct. 26

    by , October 26th, 2015 at 06:37 PM (The FAF AFAP Digest)

    rehab ex
    straight arm dips, 90 x 3 x 15
    flutter kicks on bosu, 100
    russian twists w/plate, 25 x 3 x 25
    hip thrusters w/plate, 35 x 3 x 15
    deadlifts, 85 x 4-5 x 5
    kneeling ab crunches, 170 x 3 x 8
    HS hi row, 140 x 3 x 5
    med ball slams, 3 x 5
    knee tuck jumps, 3 x 5
    extreme angle isometric squat w/15 lb DB, 5:00

    1400 EZ swim after


    I didn't go crazy in the gym today as I was pretty sore from yesterday's meet. I did force myself to do 30 minutes of foam rolling and yoga this afternoon. Swimswam just posted another article on why yoga is good for swimming.
  10. Sprint Classic, Oct. 25

    by , October 26th, 2015 at 11:14 AM (The FAF AFAP Digest)
    I'm glad that I made the effort to go the Columbus Day Classic for some racing practice two weeks ago. While I still have technical improvements to make, I felt more prepared to race and my results were much better this time around. I had big drops in the 50 free and 50 breast, a very solid 50 fly and won The Battle of the Drop Dead Sprinters. And nary a scratch.

    50 fly, 26.41, 1st

    This race was well executed and I got off the blocks fast. My breakouts, often problematic, were very good. The only issue is that I finished the race with a foot to go, lol. I had to glide/kick in. But I was definitely correct not to take another stroke. I often swim the 50 fly at this meet and this is equivalent to my fastest time in October ... So I feel like this is an excellent start.

    50 free, 25.14, 3rd

    I went 25.8 two weeks ago, so this is a big drop. My glaring error in the race was that I breathed at the 2/3 mark on the first length again and felt like I had to take another breath at the flags to power the UWs. I'm like a pavlovian dog who's done it that way for so long that I'm on autopilot. I need to do some all out 25s and decide on a stroke count that will have me breathing at the flags instead. My Lochte turn was better this time around. I took 12 kicks on my back (instead of 10 before) and then 3 to spin to my belly and breakout. It felt really fast, so I think I will stick to this turn for the season. After the last couple years, I never really thought I'd get under 25 again. But this race makes me think that I can with a full taper and good execution.

    50 breast, 33.2, 1st

    I only had about 30 minutes rest before this race, but I popped out a good one. (Two weeks ago I was 34.0). Execution was about as good as it gets for me in breaststroke. I kept my stroke long this time. Unlike my other strokes, I don't have a fast turnover in breast. When I try to rush it, I seem to go slower. Super happy with this time.

    Battle of Drop Dead Sprinters, 1st

    I knew it would be a true battle with Fall W. She is the best sprinter in the 45-49 age group and the NR holder in the 100 IM. I figured I had the edge in fly and back and she had the edge in breast and free. I think I won by around .4 with a cumulative time of 51.08. I tried to get everything I could out of my starts and get off the blocks fast.

    25 fly, 11.64, 1st

    Whoa. I could not believe this time. A huge PR. I would have liked a snapshot of the 15 m mark as I took 1 more kick and 1 less stroke than usual. Perfect breakout, perfect finish, long strokes. Some of the guys were jealous of my time. This 25 probably won the Battle for me bc I had a .7 margin of victory.

    25 back, 12.96, 1st

    Very good. This might be my first time under 13 with electronic timing.

    25 breast, 14.78, 2nd

    This is a great time for me. Had a great start and was fast off the blocks.

    25 free, 11.70, 2nd

    Eh, botched this one a bit, and not my best time. I got off the blocks fast again, but had a really poor breakout and glidey finish. I find it a little amusing that my 25 fly was faster than this.


    So overall, I am very happy with the meet. My legs didn't feel as tired as at the last meet -- probably bc I had a few days of only easy swimming with not one fast kick or stroke. Interestingly, all of the 50s are under the current 55-59 NRs. I wish I was aging up before Nationals in yards ... My shoulders are sore from all the ballistic sprinting, but I am going to try to hit the gym today.


    Updated October 26th, 2015 at 01:25 PM by The Fortress

    Masters Swim Meets / Events
  11. Thur-Fri, Oct. 22-23

    by , October 23rd, 2015 at 04:50 PM (The FAF AFAP Digest)

    1500 EZ


    1000 EZ


    I had Mr. Fort give me a massage las tonight. I told him to take it easy, but I was a little sore today.

    I've decide that I am going to attend NE Champs. That will give me 5 solid weeks to train after the Sprint Classic with a 2 week taper. Plus, it will be fun to actually swim some relays with the team that I joined (Stewart's RAM).

    I'm not sure what to enter ... It is an odd OOE with the fly/back sprints back to back.

    # Sex Event Estimated
    4 Men 400 M Free 10:00 AM
    5 Women 200 M Free 11:00 AM
    7 Women 200 M Breast 11:30 AM
    8 Men 200 M Breast 11:45 AM
    9 Women 50 M Fly 12:15 PM
    10 Men 50 M Fly 12:20 PM
    11 Women 100 M Back 12:30 PM
    12 Men 100 M Back 12:45 PM
    13 Women 400 M Free Relay 01:00 PM
    14 Men 400 M Free Relay 01:00 PM
    15 Mixed 400 M Free Relay 01:00 PM
    17 Women 50 M Breast 01:30 PM
    18 Men 50 M Breast 01:40 PM
    19 Women 200 M Fly 01:50 PM
    20 Men 200 M Fly 02:00 PM
    21 Women 100 M Free 02:15 PM
    22 Men 100 M Free 02:35 PM
    23 Women 200 M IM 02:55 PM
    24 Men 200 M IM 03:20 PM
    25 Women 200 M Medley Relay 03:45 PM
    26 Men 200 M Medley Relay 03:45 PM
    27 Mixed 200 M Medley Relay 03:45 PM


    # Sex Event Estimated
    29 Women 400 M Free 10:00 AM
    32 Men 200 M Free 11:00 AM
    33 Women 200 M Back 11:25 AM
    34 Men 200 M Back 11:45 AM
    35 Women 100 M IM 12:10 PM
    36 Men 100 M IM 12:30 PM
    37 Women 100 M Breast 12:45 PM
    38 Men 100 M Breast 01:00 PM
    39 Women 50 M Free 01:15 PM
    40 Men 50 M Free 01:25 PM
    41 Women 400 M Medley Relay 01:35 PM
    42 Men 400 M Medley Relay 01:35 PM
    43 Mixed 400 M Medley Relay 01:35 PM
    45 Women 100 M Fly 02:00 PM
    46 Men 100 M Fly 02:10 PM
    47 Women 50 M Back 02:20 PM
    48 Men 50 M Back 02:30 PM
    49 Women 400 M IM 02:40 PM
    50 Men 400 M IM 03:15 PM
    51 Women 200 M Free Relay 03:45 PM
    52 Men 200 M Free Relay 03:45 PM
    53 Mixed 200 M Free Relay 03:45 PM
    55 Women 800 M Free Relay 03:45 PM
    56 Men 800 M Free Relay 03:45 PM
    57 Mixed 800 M Free Relay 03:45 PM

    I already have good times in the 50 fly and 50 back this year. I'm tentatively thinking of:

    200 free (50 split, this spot seems better than later if I want to be fresh)
    100 back
    50 breast (wish this was later, but no good place to do a split request)
    100 free (50 split)
    mixed 200 medley relay (I would swim fly)

    100 IM
    50 free is too soon after the 100 IM for me ...
    100 fly or 50 back
    mixed 200 free relay

    Any other thoughts?
    Swim Workouts
  12. Tues-Wed, Oct. 20-21

    by , October 21st, 2015 at 09:41 PM (The FAF AFAP Digest)

    Yoga, 60 min (left early)

    1800 EZ

    Wednesday: Swim/SCY @ Pitt

    400 various
    8 x 25 power kick @ :40
    3 x 50 single arm fly (they were assigned 6 x 50) @ :50
    2 x 50 kick (4 were assigned) @ 1:00
    10 x 50 various fly & torque drills w/fins @ 1:00
    -- I did 3 rounds of:
    1 x 25 AFAP fly + 25 EZ
    2 x 50 EZ
    10 x 50 burst w/3-4 fast fly strokes then cruise @ 1:00
    -- I did 2 x 50 burst SDK and then cruised a 50
    went over to the diving well and did a few starts
    8 x 25 EZ

    Total: 1650 + starts


    Doing starts in the diving area sucks. It was like diving into a semi wavy lake. Not sure I'll bother with that again. My 25s fly were very fast, a couple were 9 highs. I've noticed before the Pitt seems like a fast pool even in the 6 feet deep areas. Of course, that's if you're leading and it's a 25. It gets darn wavy when there are lots of people in the lane.

    I'll probably just do easy swims the next couple days. The whole fam is going to VA for the weekend. We're leaving Friday after Lil Fort's practice. Should be a fun weekend. Tomorrow, I'm driving out to CalU for Lil Fort's last full team XC invitational. Then it's just WIPIALs (regionals) and states in the next few weeks. I know she's excited that the WIPIAL course is mostly flat. She is like her Mom -- doesn't like ups! And she probably needs some strength training for the hills; she's just a skinny thing.

    Psych sheet for Sprint Classic:
    Swim Workouts , Yoga
  13. Monday, Oct. 12

    by , October 19th, 2015 at 07:44 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy w/Fort21

    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

    4 x (25 AFAP + 75 EZ)
    100 EZ

    2 x (50 AFAP + 150 EZ)
    50 EZ

    Total: 2150


    I wanted to do some more, but Fort21 had a bad headache. So we hit the whirlpool/steam room and drove home. I did a pretty easy workout over the weekend, can't remember what now ...

    There's only 108 swimmers entered in the Sprint Classic as of right now, which is much lower than usual. Hope a bunch more register tomorrow.

    Fort21 leaves tomorrow and I will be a sad mama.
    Swim Workouts
  14. Friday, Oct. 16

    by , October 16th, 2015 at 10:43 PM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:

    8 x 50 choice @ :50
    1:10 rest
    6 x 25 power kick @ :40
    1:00 rest
    4 x 50 descend (No, I did 4 x 50 EZ something or other)
    2:00 rest

    Main sets:

    2 rounds: (fins & paddles)
    5 x 50 @ :50 @ 200 pace
    4 x 50 @ :45 @ 200 pace
    1 x 50 EZ @ :45
    2:20 rest
    1 x 100 fast @ 2:00 (no fins)
    1 x 100 EZ @ 3:00

    R1: I did the first 5 x 50 free @ 200 pace, but cruised the 4 x 50 and did some kicking. No way can I really do 200 pace on that interval; even just making a :45 interval is exhausting since I'm so unaccustomed to it. On the fast 100, I did 75 fast back kick w/fins + 25 EZ (got a calf cramp on the turn), cruised in at 58.

    R2: cruised all 9 50s, skipped 1 or 2. did the "fast 100" as 25 AFAP breast (12) then cruised

    2 rounds:
    4 x 50 @ 1:00 @ 100 pace (lol, my 100 pace 50s are 1 and done)
    2 x 50 @ :55 @ 100 pace (more lol)
    1:45 rest
    1 x 50 AFAP @ 1:00
    1 x 50 EZ @ 2:00

    R1: I did 5 x 50 backstroke kick w/fins pretty fast, 12.5 UW each length (avg 27s) skipped or cruised a 50 and then did 50 AFAP breast.

    R2: Cruised all 6 50s, probably skipped 1, and did another AFAP 50 breast.

    2 rounds w/fins:
    1 x 25 shooter @ :45
    1 x 25 burst SDK + cruise @ :45
    1 x 25 EZ @ :45
    3 x 25 AFAP @ :45
    1 x 50 EZ

    I worked this set, though AFAP is a relative term on :45 and I had to breathe.

    100 EZ

    Total: 3500 total, I probably missed 150 or so


    Fort21 and I decided to go to the Pitt practice. I felt dead in the water at first after my last double. I would have liked more of a slo mo warm up instead of the short rest 50s to start. I also didn't really expect the hard 200 set on sprint night. That would have been absolutely grueling if done as assigned, even cruising parts of it made it hard to sprint later. The total yardage is not dissimilar to what I might do on some days. But the work to rest ratio is utterly different; I expect to be sore.

    I did have a ton of fun swimming with my friends there. It's such a nice change from always swimming solo. I guess doing more workouts like these would help my 100s, possibly. They are definitely not good for 50 training, but I can do that easily on my own. I will definitely need an easy swim this weekend and I'd like to rest a few days for the Sprint Classic.

    Before swimming, I did do 15 minutes of rehab exercises and 30+ minutes of stretching and yoga. Feeling pretty blasted now and in need of more body work.

    Updated October 17th, 2015 at 10:30 AM by The Fortress

    Swim Workouts
  15. Rare Double, Wednesday, Oct. 14

    by , October 15th, 2015 at 10:40 AM (The FAF AFAP Digest)


    rehab ex
    supine flutter kicks on bosu, 100
    hip thrusters w/plate, 35 x 3 x 10
    DB squat jumps, 20-30 x 4 x 5
    ravers, 30 x 3 x 10/8/6
    push press, 50 x 4 x 5
    DB row, 45 x 3 x 5 each side
    overhead squats, 45 x 3 x 8
    pull up negatives, 2 x 5
    wrist curls, 15-20 x 3 x 10
    hip abductors, 130 x 4 x 5
    back hyperextensions, 25 x 2 x 10

    Swim/SCY @ Pitt

    Warm up:

    600 various (did 500)
    8 x 75 drill, kick, build @ 1:30
    -- NO! I did 8 x 75 backstroke kick w/fins, 12.5 UW each length

    Main sets:

    12 x 25 @ :40
    odds = stroke build
    evens = fast free, 1 breath
    -- I did 8 of these @ 100 pace and didn't do any of them 1 breath on this interval
    -- oddly, despite being tired, some of my 25 backstrokes were fast tonight

    4 rounds:
    4 x 25, IM order by round, 12.5 UW SDK + fast @ 100 pace @ :40
    -- on the breast round, do double UW pullouts
    3 x 100 IM descend @ 1:50 (NO! I did these flutter kick w/fins. Nothing too hard, just stayed under 1:10)
    1 x 50 EZ @ 1:10
    3 x 50 fast free @ :50 (the first round I did the middle one fast free @ 100 pace. the last 2 rounds I did them all smooth DPS w/paddles. there is no "fast on this interval)
    1 x 50 EZ (wished this had been a 100 EZ)

    I did 2 x 25 free on the last round and then cramped badly on the 3rd one pushing off the wall, so aborted the rest of that round.

    250 EZ

    Total: 3550


    I don't think I've done a double with a hard lift + hard swim in years ... definitely not since moving to Pitt. Ideally, I would have done the swim today, but Fort 21 is in town. We have some things to do in the am, and Lil Fort has a XC race in the afternoon. So the most I'll get in is an EZ swim at LA Fitness later, if that.

    I knew I would be tired in the water, and I was. Since no kick sets were assigned (horror!), I modified two of the sets to add kicking (got in 1500). Looking back at my blog, I think I did longer kick sets, more best average kick sets, more kicks for time and more AFAP shooters than I have been doing the past two years. Dabbling around with USRPT type sets doesn't seem to have helped my swimming very much ...

    It was really nice to see my swimmers. They made fun of me for not doing level 1 (the fastest), but I always opt for more rest. I think Fort 21 and I will go to Pitt on Friday too. Friday is sprint day, but I may cut back more than I did last night.
  16. Tuesday, Oct. 13

    by , October 13th, 2015 at 04:02 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Sewy

    Warm up:

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

    Main Sets:

    10 x 25 backstroke @ 100 pace @ :45
    -- clocks weren't synced but looked like mostly 16s, couple 15s
    -- I was doing 11 SDKs + 6 strokes
    150 EZ

    10 x 25 breast @ 100 pace @ :45
    200 EZ

    4 rounds w/fins
    3 x 25 @ 100 pace @ :30
    :30 rest
    1 x 50 @ 100 pace
    125 EZ

    -- did 3 rounds kick (1 back, 2 flutter) and 1 round breast

    1 x 50 free w/fins no breath
    100 EZ

    Total: 3000


    I was tired today, didn't get to sleep until 1:00 am last night, likely a byproduct of working out so late. My shoulders were sore, so I didn't do any free or fly. I probably should have gotten a massage after the meet instead of before. They help you recover so much faster. I did do 30 minutes of yoga and stretching.

    Very excited that Fort21 is coming home from college for fall break on Thursday!
    Swim Workouts
  17. Monday, Oct. 12

    by , October 13th, 2015 at 10:46 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Lebo

    Warm up:

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

    Main sets:

    10 x 25 burst (mostly SDK) + cruise @ 1:00
    100 EZ

    5 x (25 AFAP + 75 EZ) @ 3:00
    -- 2 back from blocks (13s), 3 free w/fins (10s)
    200 EZ

    20 x 25 w/fins @ 100 pace @ :45
    -- had intended to do these all fly, but was too tired
    -- did 5 of each stroke in IM order
    200 EZ

    Total: 2500


    I went to Lebo to swim at 8:00 pm. I felt horrible when I first got in the water, then loosened up. But my body just crashed during that USRPT type set. I'm so used to working out at noon; it was just too late. And I wasn't hitting what I consider to be 100 pace on most of the 25s.

    I signed up for the Sprint Classic on October 25:

    5 Women 50 SCY Fly 0:26.50
    11 Women 50 SCY Free 0:25.80
    15 Women 50 SCY Breast 0:34.00
    23 Women 25 SCY Fly 0:12.50
    25 Women 25 SCY Back 0:13.50
    27 Women 25 SCY Breast 0:15.50
    29 Women 25 SCY Free 0:12.25
    Swim Workouts
  18. Sunday, Oct. 11

    by , October 12th, 2015 at 05:14 PM (The FAF AFAP Digest)

    rehab ex
    supine flutter kicks on bosu, 2 x 100
    seated row negatives, 80 x 3 x 8
    good mornings, 9=80 x 5 x 5
    hanging leg raises, 3 x 10
    straight arm dips, 90 x 3 x 15
    altitude drops, 2 x 5
    standing broad jumps w/plates, 2 x 5
    explosive leg extensions, 105 x 4 x 5
    med ball slams, 2 x 10

    Swim/SCY/Solo @ Bethel Park

    1500 EZ with some shooters


    I didn't have the greatest night sleep after the meet. Had to stay up late bc it was Homecoming night. I was sore on Sunday, but still went off to the gym and did an easy swim. I'm heading to Lebo tonight for a workout. It will be my first time trying to do a real workout starting at 8:00 pm ...
  19. Racing Rust, Columbus Day Classic, Oct. 10

    by , October 11th, 2015 at 12:18 PM (The FAF AFAP Digest)
    It was good to be back in the saddle -- nice pool, well run meet. But, wow, did I make a lot of technical miscues on my races. Definitely some serious racing rust. Out of curiosity, I checked my blog to see how many races I'd swum in the last year or so. Not many. Exactly 9, with a 10th aborted for a cramp since April 2014. Lots of reasons -- two long summer holidays, injuries, living in Pittsburgh. I need to correct this if I want to have a good 2016. Racing makes you better at racing.

    50 free, 25.8

    The only good part of this race was that I got off the blocks fast. I didn't have a very tight streamline on the start, breathed too early and had to take a second breath before the turn. I also glided into the turn too much and lost some momentum. I executed the Lochte style turn pretty well, but felt like I had no legs the last part of the race. I probably need to work on my flutter kick more. I'm not sure the Lochte turn will help my 50 free that much. I've invested a fair amount of time in working on my side SDKs for my freestyle flip turn. But I should probably try it again at the Sprint Classic.

    50 back, 28.3

    I was a little flat on the start. My SDKs petered out a bit on both lengths, probably due to leg fatigue. I felt like I was spinning my arms a bit and botched the finish. I hit the flag at a half stroke and should have taken another stroke at the finish. Not a great time. But this was also likely a side effect of having done very little sprint backstroke while swimming outside all summer long.

    50 breast (split in 100), 34.0

    I was too tired to do an all out 100. It was a fast moving meet. So I opted for a 50 split. I felt like I had a great start. I just botched the finish again with a ridiculously long glide to the wall. If I had taken another stroke, I would have been a 33 high. Still this is the same time I did last year with way more rest. So it's quite respectable for right now.


    I didn't expect to be exceedingly fast at my first meet back, so these times are fairly solid. I hadn't rested much, and my legs were tired. I also had a hellishly long drive to DC in pouring rain with long delays on I70 due to multi car accidents, which didn't help matters. A sprinter friend also suggested that I might be a little "overtrained" for 50s. True, I haven't been training like Doug and Steve. But I think more rest would make me faster. In any event, I am planning on some 100s for my age up year, so need to do some training for those now too.

    I dashed back right after the meet to make it home in time to send off Lil Fort to her homecoming dance. She had been in Ohio for a XC invitational, posting a season PR, so was in good spirits. I almost didn't make it bc of the Ft. Pitt bridge closure and detour. The parkway and bridge closures here are the bain of my existence!

    Looking forward to more racing at the Sprint Classic!

    Updated October 11th, 2015 at 06:36 PM by The Fortress

    Masters Swim Meets / Events
  20. Thursday, Oct. 8

    by , October 8th, 2015 at 03:08 PM (The FAF AFAP Digest)
    I went to LA Fitness and did 900 or so EZ. Heading out for a massage soon. Quads still sore to the touch.

    The psych sheet & heat sheets are out for the meet on Saturday: Kind of nice, with only 6 lanes per heat no one has an end lane. Apparently, no one wanted to swim the 100 breast bc I am next to a dude who goes 1:04 ... Too funny. My left shoulder and upper back are kinda sore from crashing on the bottom of the pool last night. Hopefully, it will feel better by Saturday.

    Updated October 8th, 2015 at 05:37 PM by The Fortress

    Swim Workouts
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