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My USMS Page:
http://www.usms.org/people/038W8
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http://www.usms.org/myusms/flog/
Potomac Valley Meet Schedule:
http://www.pvmasters.org/entry.htm
My team, GMUP:
www.patriotmasters.org

  1. Tues-Wed June 7-8

    by , June 9th, 2016 at 10:16 AM (The FAF AFAP Digest)
    Tuesday: Swim/SCY/Solo @ BP

    Warm up:


    500 various
    100 scull
    8 x 25 power kick to 15 m @ :45
    100 EZ

    Main sets:

    6 x 30, AFAP SDK to 15m off the blocks, cruise back
    100 EZ

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

    10 x 25 back w/fins @ 100 pace @ :45
    150 EZ

    10 x 25 free w/paddles @ 100 pace @ :45
    150 EZ

    4 x 25 dolphin kick @ 100 pace @ :45
    -- quit after this, was just too tired to do any more
    150 EZ

    Total: 2650




    Swim/SCY @ Pitt

    Warm up:


    350 various
    8 x 50 various @ 1:10
    6 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    4 x 25 breast with flutter kick @ :40
    4 x 25 breast with narrow kick @ :40
    -- supposed to use pull buoy for these, but I don't have one
    4 x 25 breast ?? something

    4 x 50 breast DPS @ 1:10
    masters minute
    3 x 100 IM with DPS breast @ 2:10
    -- I did 50 kick @ 100 pace + 50 EZ

    4 x 50 breast, increase stroke rate @ 1:05
    -- went EZ on #4
    masters minute
    3 x 100 IM, I did 50 kick @ 100 pace + 50 EZ

    4 x 50 breast @ 1:00
    -- I did free, couldn't take any more breast, esp on that interval
    masters minute
    3 x 100 IM, I did 50 kick @ 100 pace + 50 EZ

    I skipped the next set ...

    200 EZ

    Total: 2950



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


    I went to Bethel Park on Tuesday night bc I was busy all day. I had done 4 miles on the treadmill before tho. 6:30 pm is a little on the late side for a workout for me. I went to Pitt last night. This is the third workout in a row where I wanted to quit half way through or stopped earlier than I intended. Just feeling tired. And I'm still not feeling very motivated. It could be that after goofing off with no long course meets the last 4 summers, my mind and body are clinging to that pattern. Or maybe it's just that my allergies are still bothering me. This has been a brutal year in Pitt for pollen. Maybe the beach will do me some good.

    I was going to update my "best times in current age group" to reflect my new age group. But I can't figure out how to add a custom block. Does anyone know?
    Categories
    Swim Workouts
  2. Sun-Mon June 5-6

    by , June 6th, 2016 at 04:42 PM (The FAF AFAP Digest)
    Sunday:

    Drylands:


    rehab ex
    power wheel roll outs with knees on bosu, 3 x 10
    supine flutter kicks on bosu, 4 x 50
    TRX windmills, 2 x 25
    TRX knee ins, 3 x 10
    TRX pike ups, 10
    hammers, 20 x 3 x 25
    single leg stand on flat side of bosu, 1:00 each leg
    single leg stand on flat side of bosu with leg straight out, 1:00 each leg
    extreme angle iso squat, 5:00
    double rope slams, 3 x 10

    5 mile walk-run on treadmill (watching the GOT theorist Preston Jacobs on youtube)



    Monday: Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    8 x 25 shooters
    100 EZ

    Main sets:

    6 x 50 burst + cruise @ 1:15-1:30
    100 EZ

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

    1 x 50 @ 100 pace (was way off) 100 EZ

    25 EZ down to deep end wth bungee cordz
    5 x swim to resistance the 20-30 strokes or had kick for :30
    75 EZ

    10 x 50 DPS w/paddle
    odds= free
    evens = back

    Total: 3150


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


    I had meant to do a long course swim on Sunday, but the weather conspired against me -- there was a steady downpour and the pool was closed. I was also a little bushed from a dinner party having gone into the wee hours ... I compounded that tiredness by staying up way too late last night reading, which resulted in a bit of a lackluster practice today. Hopefully, I'll get some good workouts in before we leave for the beach on Saturday.
  3. Thur-Fri, June 2-3

    by , June 4th, 2016 at 09:59 AM (The FAF AFAP Digest)
    Thursday:

    When to a 75 minute hot yoga class for the first time in many months. The poses were fine, but, wow, I was not used to the heat. Sweated buckets.



    Friday: Swim/LCM @ Pitt

    Warm up:

    200 various (missed 300 due to traffic)
    10 x 50 @ 1:00 (They were pulling. I did various stuff to finish warming up.)

    Main sets:

    10 x 50 flutter kick w/fins @ 1:00
    -- did 7 between 31-33, then 1 EZ, 1 fast @ :29, 1 EZ
    -- starting off at :31 was too fast
    50 EZ

    8 x (35 fast kick + 15 EZ) @ 1:20
    -- did backstroke kick @ 100 pace
    100 EZ

    6 x 50 kick w/fins, done as 25 shooter + 25 EZ @ 1:10
    50 EZ

    8 x (35 fast swim + 15 EZ) @ 1:20
    --alternated breast and back @ 100 pace
    100 EZ

    4 x 50 of something + 100 EZ
    -- I was so shot that I just did 3 x 50 EZ

    8 x (25 fast + 25 EZ) @ 1:20
    -- 4 swim, 4 kick w/board
    50 EZ

    Total: 3200 m



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


    I was crippled by that long course workout. It was billed as a sprint workout. Ha! That was a crazy sprint conditioning workout, not nearly enough rest to be a true sprint workout. I was going to leave before the last set, but I was shamed into staying -- a rare occurrence. It's been 7 days in a row and I'm beat this am, so will take today off. Looks like it could be pouring during Lebo lap swim anyway.
    Categories
    Swim Workouts , Yoga
  4. Double, Wed June 1

    by , June 2nd, 2016 at 09:58 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    med ball slams, 10
    double rope slams, 33 x 10
    alternating rope slams, 30
    single leg stand on bosu in streamline, 1:00 each leg
    supine flutter kicks on bosu w/ankle weighs, 100
    power wheel roll outs w/knees on bosu, 3 x 15
    kettleball swings, 25 x 3 x 10
    hammers w/10 lb DBs, 3 x 25
    streamline crunches, 2 x 50
    plank, 1:00
    extreme and iso squat, 5:00


    Swim/LCM @ PItt

    Warm up:

    300 various (missed 200 bc of chatting)
    5 x 100 free w/paddles on 2:00

    Main sets:

    8 x 50 kick w/fins on :50
    -- pretty quick interval for long course
    -- I had to go about 200 pace just to get :15 rest

    assigned:
    2 x (4 x 200) @ 3:40, rest between rounds
    did:
    7 x (50 stroke @ 100 pace + 50 EZ)
    100 EZ at end

    assigned
    2 x (4 x 100 with some breathing pattern) @ ? 2:00, I think
    did:
    7 x 100 flutter kick w/board & fins + 100 EZ
    -- held 1:12-1:15 or so

    -- they had another short set, but I got out

    Total: 2800 m



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


    I tried to go to my gym, but it is closed for a week for renovations. So I just did drylands in my exercise room, which were probably plenty anyway. It was a Monday type freestyle oriented workout at Pitt, so I modified to do some stroke 50s @ 100 pace. Still, I was pretty bushed the rest of the evening after that double and a good bit of aerobic work. I really despise long course backstroke ...

    There are less than two months before the Texas Zones meet. I'm going to be away a fair amount of that time, starting with a week at the beach when school lets out and then a week at Olympic trials with Fort21. I've found places to swim, but it will require some discipline to get good workouts in ...
  5. Garbage, Tues May 31

    by , June 1st, 2016 at 09:53 AM (The FAF AFAP Digest)
    I met up with Jim at Sewy. Unfortunately, we had to wait 30 minutes to get into the pool and then only had 55 minutes before the next kid activity. Now that's it's summer, kids get the majority of pool time ... I hadn't slept well and was tired, so agreed to do a "garbage yards" type of workout. I used fins for all those 100s.

    600 various
    4 x 100 free w/paddles @ 1:45
    6 x 100 kick @ 1:40 (stay under 1:10)
    6 x 100 free w/paddles @ 1:35
    50 EZ
    10 x 50 @ :50-1:00
    odds = swim
    evens = kick

    Total: 2750


    Even though I was just swimming smoothly, I am so unused to this type of set that it felt a bit tiring. Today, I'm headed to the gym and then later to Pitt.
    Categories
    Swim Workouts
  6. Sat-Sun, May 28-29

    by , May 30th, 2016 at 09:40 AM (The FAF AFAP Digest)
    Sat: Swim/LCM/Solo @ Lebo

    Warm up:

    600 various
    4 x 25 scull + 25 free w/paddles
    4 x 50 burst + cruise kick @ 1:10
    50 EZ

    Main sets:

    16 x 50
    odds = 100 pace @ 1:00 (5 swim, 3 kick)
    evens = EZ @ 1:3-2:15
    200 EZ

    -- switched to short course
    10 x 50 DPS /paddles
    odds = free
    evens = back
    50 EZ

    Total: 2600m


    Sun: Swim/LCM/Solo @ Lebo

    Warm up:


    600 various
    4 x 25 scull + 25 free w/paddles

    Main sets:

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

    10 x 50
    odds = 100 pace @ 1:00
    evens = EZ @ 2:00
    100 EZ

    8 x 50 DPS free w/paddle
    100 EZ

    Total: 2250 m



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


    Our neighborhood outdoor long course meter pool opened this weekend with adult only lap swim from 11:00-12:00. An hour isn't the much time for a workout, but probably sufficient for me right now in my de-conditioned state. The water was absolutely freezing. They didn't get the heater fixed and running until Friday night. The temperature was 72 on Sat and 77 yesterday -- at the surface. Brr! Not being used to long course, I was pretty tired after yesterday. Off to yoga this afternoon.
    Categories
    Swim Workouts
  7. Thursday May 26

    by , May 27th, 2016 at 11:57 AM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    supine flutter kicks on bosu in streamline, 2 x 100
    streamline crunches, 2 x 50
    TRX knee ins, 10
    DB hammers, 20 x 3 x 15
    kettlball swings, 25 x 3 x 10
    DB bicep curls, 3 x 10
    power wheel roll outs w/knees on bosu, 3 x 10


    Yoga, 20 min

    Walk with dog, 2 miles


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


    I haven't set foot in the pool since getting back from Canadian Nationals. I decided to give my body a complete break for a few days. I've also been extremely unmotivated. While I have no trouble putting the meet disaster behind me, I'm feeling somewhat burned out. I've been training hard for many months, battling tendonitis and health problems. I'm a bit tired of fighting the good fight. I'm tempted to just goof off for awhile and enjoy the summer. I need to make a decision on training soon bc I had planned on swimming at a LCM meet in Texas with my team the end of July. At this point, after a lot of tapering and illness, I'm not sure I could really even be in decent shape for the meet even if I just do 50s. For me, long course 50s bear little resemblance to short course 50s ... On the other hand, we don't have a long vacation abroad this summer, so the timing is good for a meet. And I would have 7-8 weeks to train (I wouldn't rest much). Gotta decide soon ...
  8. CN -- Let it go!

    by , May 23rd, 2016 at 10:59 AM (The FAF AFAP Digest)
    This was not the meet of my dreams (said in dramatic understatement). Before leaving, I had some GI issues from the antibiotics that I was on for the sinus infection. But I felt fine during the drive up to Toronto. Unfortunately, then I was the unlucky recipient of Lil Fort's stomach virus Friday night. It seems to be going around here. So I was not exactly my usual self. CN ended up being basically a one day meet.


    100 breast, 1:24.3, 1st

    All was well the first 50m, out in 38.7. But I was tired at the start of the second 50, so knew I was in trouble. Unlike my 100 breast at USMS nationals, I had a spectacular collapse, coming back in :45. Stroke fell apart, and I felt like I was going backwards the last 25. Considering that I swam a 1:22.0 last November on 3 days rest, this is pretty darn awful and close to a personal worst. As a result of this, I scratched the 100 IM. I just did not have the energy to get through that event, which I think is much harder than the 100 breast. I did consider leaving the meet at this point, but I was already there and didn't want to be a baby.


    50 free, 28.3, 1st

    This is a solid time considering. I actually thought I'd be at least .5 slower. It just lacked punch. And I can't say I was mentally all there. For 50s, you have to be ready to rip.


    50 breast, 37.6, 1st, NR

    I did not feel well on Sunday am, but I decided to just swim this event and then leave. (I had zero desire to swim the 100 back.) From the video that Mark took, I had a good start and good first 25 until I misjudged the turn (big glide into fina wall). Then I had another major fade the second 25. The time is well off my PR but fast enough to get under the national record of 38.3. So that was a silver lining from the meet.


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


    I watched Mark swim a great 50 breast (all his event swere awesome!) and then felt awfully sick to my stomach. I had to rest awhile before I could leave. And it was a long (7.5 hour) drive home with traffic at a standstill on Queen Elizabeth Way.

    So a big waste of a taper and all that 100 training ... But so goes life sometimes. Onward and forward! I slept for 11 hours last night and still feel exhausted. I am going to avoid the pool for a couple days. I think I've inflicted enough torture on the poor body for while.

    Updated May 24th, 2016 at 11:43 AM by The Fortress

    Categories
    Masters Swim Meets / Events
  9. Wed-Thur May 18-19

    by , May 19th, 2016 at 11:30 AM (The FAF AFAP Digest)
    Wednesday: 1500 EZ

    Thursday: 1000 with a couple bursts


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


    I'm starting to feel hyper so I guess that is a good sign. I screamed at an inanimate object last night. However, my lower back is still bothering me despite heating and zapping. I've really laid off the dolphin kicking this week. I'm seeing my chiro this afternoon and hitting a cryosauna to see if that helps. I'm a little worried about the long drive ...

    Heat sheets are out. I'm quite happy that, contrary to the meet info, they are swimming by time, not age group.
    http://www.cmsc2016.com/wp-content/u...ned-female.pdf

    Based on those, I will have virtually no rest between the 100 IM and 50 free on Saturday. I'll have to play it by ear. If I scratch, it's no big deal. I'm mostly focusing on different events than the Albatros meet and I don't feel the need to swim a lot of events.
    Categories
    Swim Workouts
  10. Tues May 17

    by , May 17th, 2016 at 06:38 PM (The FAF AFAP Digest)
    Monday: off

    Got a massage, though not too deep this close to the meet. It seemed to help my lower back quite a bit.


    Tuesday:

    600 various
    100 scull
    3 x 50 burst + cruise
    100 EZ
    8 x 25
    odds = 100 pace
    evens = EZ
    100 EZ
    4 x 50 DPS
    100 EZ

    Total: 1550


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


    Not that I did much today, but I may have felt a tiny glimmer of actually feeling good in the water. First time in a long time. Sinus infection seem better, ears don't hurt, but they are still blocked. Just going to cruise tomorrow, do a few bursts on Thursday and then drive to Toronto on Friday. I want to get there in time to check in and register. I don't feel nearly as mentally or physically ready as I was for the Albatross meet in March. But I am ready to give a few events a whirl. I love that we got an email from the meet directors saying that "to preserve rest" certain sessions will use only 6 lanes for heats. Gotta love that!
    Categories
    Swim Workouts
  11. Sat-Sun, May 14-15

    by , May 15th, 2016 at 04:58 PM (The FAF AFAP Digest)
    Sat: Swim/SCY/Solo @ LA Fitness

    1500 EZ


    Sun: Swim/SCY/Solo @ Sewy

    Bill and Jim were there too. But I was doing a taper workout, so did my own thing.

    600 various
    100 scull
    4 x 25 shooters
    50 EZ
    4 x 50 burst + cruise
    50 EZ
    3 x (25 AFAP + 75 EZ)
    50 EZ
    16 x 25
    odds = 100 pace
    evens = EZ
    200 EZ

    Total: 2050



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


    Felt a bit sloggy in the water today. Ears don't hurt as much, though still blocked. I've also had a twinge in my right lower back. No idea how I did that. I have a massage booked for tomorrow. Hopefully, that will help.
    Categories
    Swim Workouts
  12. Friday May 14

    by , May 13th, 2016 at 07:42 PM (The FAF AFAP Digest)

    Swim/LCM @ Pitt


    400 various
    4 x 25 shooter + 25 EZ
    50 EZ
    6 x 30 breaststroke pullouts, cruise back
    3 x 50 @ 100 pace w/fins + 150 EZ
    -- 2 x fly = 28 high, 1 x breast 32
    8 x 50 DPS @ 1:10-1:15
    odds = back
    evens = free
    3 x 30 breaststroke pullouts, cruise back
    50 EZ

    Total: 2100 m


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


    I was fortunate that there were very few lap swimmers at Pitt tonight. I had my own lane to do my taper workout. I felt pretty decent on the 100 pace 50s, given things.

    The psych sheets for Canadian Nationals are out:
    http://www.cmsc2016.com/wp-content/u...ets%202016.pdf

    Timeline:
    http://www.cmsc2016.com/wp-content/u...ate%202016.pdf


    I scratched the 50 fly on Friday at CN. Lil Fort qualified into WIPIAL finals in the 2 mile yesterday and it conflicts with a Friday swim. Not a big deal. There will be other chances. I am entered in the 100 fly on Monday. I could either do a split request or swim the 100. I am leaning toward swimming the 100, depending on how I feel and how the meet is going. I haven't swum the 100 fly in meters since 2012 though and it's on the early side for me. Coach Bill says I should try it. I also had him watch my breaststroke pullouts and he pronounced them all perfectly fine. Really working on not having incidental undulation from the whiplash effect of a strong pulldown.

    Like USMS nationals, the 50s and 100s are seeded by 5 year age groups at CN. There are not too many women in my age group. I will be largely swimming against the clock.

    Updated May 14th, 2016 at 11:01 AM by The Fortress

    Categories
    Swim Workouts
  13. Wed-Thur May 11-2

    by , May 12th, 2016 at 12:19 PM (The FAF AFAP Digest)
    Wednesday: Swim/SCY/Solo

    600 various
    100 scull
    5 x 50 single arm fly
    50 EZ
    4 x (3 x 50)
    1 = DPS free, 2= DP back, 3 = kick
    100 EZ

    Tota: 1700


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


    Just went all easy yesterday. Finally broke down and went back to my dr this morning given my persistent ear and throat pain. No ear infection, no ear wax. Instead, I have a sinus infection, possible right tonsil infection and a blocked ear valve. I'm starting antibiotics (I usually avoid them, but I'm getting desperate.) If that doesn't clear up the ear pain, I may need a tube in my ear. Never heard of adult ear tubes ... I'm sure this contributed to my somewhat lackluster performance at nationals. And I'm supposed to be competing in another 8 days ... Spring sucks. Onward and forward.

    I'm off for a short swim and then am going to the WIPIAL (regional) qualifiers for track where Lil Fort is running the 2 mile. She's had a sore throat too, poor thing.



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


    Thursday: Swim/SCY/Solo

    600 various
    100 scull
    5 x 50 burst + cruise @ 1:30
    50 EZ
    20 x 25
    odds = 100 pace @ :30
    evens = EZ @ :45
    200 EZ
    1 x 25 AFAP + 75 EZ
    4 x 50 DPS free
    50 EZ

    Total: 2100

    Updated May 12th, 2016 at 02:51 PM by The Fortress

    Categories
    Swim Workouts
  14. Tues May 10

    by , May 10th, 2016 at 04:28 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Sewy

    Warm up:


    500 various
    100 scull
    4 x 25 shooters
    50 EZ

    Main sets:

    4 x (4 x 25) @ 1:00 or so
    1 = burst, 2= burst, 3 = EZ, 4 = 100 pace
    150 EZ

    4 x
    4 x 25 @ 100 pace @ :10 rest (broken 100s)
    200 EZ
    -- 1 IM, 1 breast, 1 back, 1 dolphin kick


    Total: 2600



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


    I woke up with a very sore throat today. Lil Fort and her friends have had sore throats and strep throat. I would just like to be healthy for Canadian Nationals! The psych sheets are supposed to come out on Friday. Hopefully, there will be a timeline too.

    Because one of my new tech suits tore apart in the seam, I had to buy a new one. (I did send an email asking for it to be replaced since I had only worn it once.) I decided to try the A3 Performance Legend. It got rave reviews in an article I read and, best part, it comes in black! My biggest beef with the Arena suits is that they don't have a black one. This suit doesn't seem like it has quite the same compression in the legs. I have to go wedge myself into it after picking Lil Fort up from track. We all know how fun that is ...

    Edit: I managed, after much struggle, to wedge myself into the suit. The legs aren't quite as compressive as the Arena but seem better than Speedos. There is the same internal taping/seams as other high quality tech suits. I really like the fit. But, ladies, I think this suit runs small. You may have to size up.

    Updated May 10th, 2016 at 06:07 PM by The Fortress

    Categories
    Swim Workouts
  15. Sunday May 8

    by , May 8th, 2016 at 05:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ BP

    Warm up:


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

    Main set:

    16 x 25 @ 100 pace @ :45 (4 x IM order)
    1 x 50 EZ @ 1:00
    12 x 25 @ 100 pace @ :45 (3 x IM order)
    1 x 50 EZ @ 1:00
    8 x 25 @ 100 pace (2 x IM order)
    1 x 50 EZ @ 1:00
    4 x 25 IM order @ 100 pace @ :45
    1 x 50 EZ @ 1:00
    4 x 25 IM order @ 100 pace @ :45
    1 x 50 EZ

    200 EZ

    10 x 25 dolphin kick @ 100 pace @ :40
    150 EZ

    Total: 2800


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


    I did one of my favorite IM sets today and was pretty red faced during the effort. I have been incredibly lazy lately -- haven't done any stretching or any prehab exercises. I better correct this or I will have barking shoulders soon.

    Happy Mother's Day to the swimmer mommies out there!
    Categories
    Swim Workouts
  16. Fri-Sat May 7-8

    by , May 7th, 2016 at 05:35 PM (The FAF AFAP Digest)
    Friday: Swim/LCM @ Pitt

    Warm up:

    400 various
    6 x 25 shooter + 25 EZ

    Main sets:

    6 x
    50 @ 100ish pace
    50 EZ

    8 x 50 kick @ 1:30 (supposed to be EZ-fast, but I just did them)
    50 EZ

    3 x 200 of weird stuff
    50 EZ

    8 x 30
    breaststroke pullouts, working on tight core

    Total: 2850 m



    Saturday: Swim/SCY/Solo:

    Warm up:


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

    Main sets:

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

    6 x 30 burst to 15m from blocks, cruise back
    50 EZ

    3 x 30 backstroke start @ 100 pace to 25m, cruise back
    100 EZ

    10 x (25 AFAP + 75 EZ) @ 3:00
    -- extra 50 EZ after #4 and #10

    5 x 50 DPS free w/paddles @ 1:10
    100 EZ

    Total: 2800



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


    My practice at Pitt on Friday was miserable. I was coughing and cramping the whole time. It was basically garbage yards. I seem to have more problems at Pitt than other pools. I had thought it was the cold water, but I am wondering if it could be the mold. There is water damage on the ceiling. In fact, a whole chunk of the ceiling fell out last year. So there has to be mold on the ceiling, in the air and in the ventilation system. Idk.

    I had a better practice today. I've been doing a lot of 100 pace work this week, so decided to do some short speed work today. I was a bit tired from last night's practice and was a tick slow on my AFAP 25s.

    Still having trouble with allergies and asthma and my ears hurt. I fear this will prolly carry on for awhile. Canadian nationals starts in 13 days. Another countdown ...

    100 breast video from nationals: (lane 6)
    https://www.youtube.com/watch?v=f-3T...ature=youtu.be

    Updated May 8th, 2016 at 05:27 PM by The Fortress

    Categories
    Swim Workouts
  17. Tues-Thur May 3-5

    by , May 5th, 2016 at 07:14 PM (The FAF AFAP Digest)

    Tuesday: Swim/SCY/Solo @ Sewy

    Don't remember exactly what I did anymore but the main sets were:

    8 rounds:
    4 x 25 IM order @ :30
    1 x 50 EZ @ 1:30-2:00

    10 x 25 AFAP futter kck @ 1:00

    Total: 3100



    Wed: off



    Thursday: Swim/SCY/Solo @ LA Fitness

    Warm up:

    600 various
    100 scull

    Main sets:

    8 x 50 burst + cruise
    100 EZ

    20 x 25 @ 100 pace @ :25 rest
    -- done as 4 x 5 x 25 M order
    200 EZ

    20 x 25 breast @ 100 pace @ :25 rest
    200 EZ

    20 x 25 @ 100 pace @ :25 rest
    -- done as 4 x 5 x 25 IM order
    200 EZ

    Total: 3300


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


    I was bummed that the pace clock at LA Fitness was broken again. I just counted to 25 myself between 25s on the 100 pace stuff. I used fins during the 100 pace stuff today. My left shoulder is bothering me. I sleep on my left side and have very fitful sleep as of late. Still coughing and ears hurt too. Hopefully, this will all subside.

    Updated May 5th, 2016 at 07:25 PM by The Fortress

    Categories
    Swim Workouts
  18. Nationals & Monday workout

    by , May 2nd, 2016 at 04:17 PM (The FAF AFAP Digest)
    We made it home from nationals safe and sound -- after a bit of a harrowing drive in the midst of hail and a tornado watch. The best part of nationals for me was hanging out with great swim friends and my RAM team. And I love the spectating at nationals -- got to see so many great races and was really happy for my friends and fellow bloggers that kicked ass. My coach and friend Bill White, who hadn't competed in SCY since 2002, swam out of his mind. Hopefully, we can persuade him to come to more USMS meets! And my Jimby was very happy to grab a well paced win in the 500 free. Of course, it was great hanging out with Stewart and Mark and I finally got to meet Mr. Unruh (who also swam out of his mind).

    For various reasons, this was an extremely challenging meet for me. I had felt pretty good a couple days before leaving. But whatever was blooming in NC did not agree with me and I had a bad allergy/asthma flare starting Friday afternoon. Lot of hacking and not enough oxygen to power the SDKs. Hindsight is 20/20 of course. But I was probably pushing the envelope to have competed in the meet. And so it was a mixed bag.

    Friday:

    50 back, 1st, 27.7

    I did two starts with the backstroke ledge in warm up, and they seemed fine. But at race time, I fumbled around with the ledge and couldn't seem to get it in the right place. It ended up being a little lower than I would have liked. Then the starter held us for a long time and my arms were shaking. I was a little deep on the start, but it was solid. But then I had a glide into the turn. I was just happy to get the win. And anytime you beat the speedy Susan Williams that is saying something.


    Mixed 200 free relay (can't remember our time), 24.7 split

    I didn't execute this very well either. I jammed the turn and went off the wall way too deep. I had trouble breathing after the race and it seemed to precipitate a 5-6 hour coughing spree.


    Saturday:

    Started off the day by tearing a hole in a new tech suit that I had only worn once at the Albatross meet ... Grr!

    50 breast, 32.8 DQ

    More bad execution here. My start was not very good and my heels broke the surface on my breakout. Off the turn on my pulldown, I could feel my feet move. I knew I was at risk for a DQ and sure enough it was enough undulation to draw the call. Obviously, I need to be hyper vigilant about this (and I was in my 100 breast).


    50 free, 4th, 25.4

    I can't say that I was too excited to swim this race and was worried about air/breathing. This time, I had a great start but instead of jamming the turn, I only got my toes on the wall. So my Lochte turn, which is usually an asset, was a liability. This is a pretty mediocre time for me; I went faster at the Sprint Classic. No idea why I had such trouble with my freestyle turns this meet.


    Sunday:

    50 fly, scratch

    I didn't feel like I had the lungs to SDK well, so opted to scratch and rest on my 26.0 from a month ago. Was happy for Susan who crushed the field in my absence.


    100 breast, 1st, 1:13.7

    I really wanted to end nationals on a positive note and, hey, at least you get to breathe in breaststroke. I felt like I had very good walls and a good 4th 25. It was a dogfight to the finish. It is a very rare occasion indeed when this drop dead sprinter comes from behind to win a 100. So I was happy with the result, which is only .3 off my PR from a few years ago.


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


    So this was definitely not the meet I had hoped for. But so goes life. Hopefully, my lungs/ears/sinuses will be happier heading into Canadian Nationals. I was in the mood for a workout today and so headed to Sewy and did the following:


    Swim/SCY/Solo @ Sewy

    Warm up:


    600 various
    100 scull
    8 x 25 shooters
    100 EZ

    Main sets:

    20 x 25 @ 100 pace @ :45
    -- done as 5 x 4 x 25 IM order
    250 EZ

    2 rounds:
    10 x 25 fly w/fins @ 100 pace @ :45
    150 EZ

    20 x 25 breast @ 100 pace @ :45
    250 EZ

    10 x 25 dolphin kick @ 100 pace @ :45
    150 EZ

    Total: 3700

    Updated May 2nd, 2016 at 05:53 PM by The Fortress

    Categories
    Swim Workouts , Masters Swim Meets / Events
  19. Mon-Tues, Apr 25-26

    by , April 26th, 2016 at 03:26 PM (The FAF AFAP Digest)
    Monday @ LA Fitness:

    1600 EZ


    Tuesday @ LA Fitness

    800 various
    2 x 50 burst + cruise
    50 EZ
    10 x 25
    odds = 100 pace @ :30
    events = EZ @ :45
    250 EZ

    Total: 1450



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


    I am beginning to feel much better. Hacking is under control now, and ears don't hurt as much. I think I am well enough to have fun! I will do an easy swim tomorrow and then, Thursday morning, embark on our road trip with my wolfpack. The last time I road tripped to Greensboro, we started out with a flat tire and a lost cat; hopefully not this time. Looking forward to seeing my non-Pittsburgh RAM teammates. I must say a 9-10 day taper is so much easier to endure than a full 3 week taper. Ready or not!

    Updated April 26th, 2016 at 04:07 PM by The Fortress

    Categories
    Swim Workouts
  20. Sun Apr 24

    by , April 24th, 2016 at 04:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ BP

    600 various
    4 x 25 shooters
    50 EZ
    4 x 30 burst to 15m from the blocks, cruise back
    50 EZ
    3 x (25 AFAP from the blocks + 125 EZ)
    4 x 25 DPS breast
    100 EZ

    Total: 1600


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


    I read Karl's comment about us tapering bloggers with amusement. For once, I do not give a toss how I feel in the water. I know that, if I rest, I will swim decently fast. The only thing that I care about is how I feel out of the water. After a really solid night's sleep last night, I feel better. Sleep is truly the panacea for everything. I plan on just going easy tomorrow again. Off to do little stretching. Mr. Fort is on a planting spree outside. But I don't dare join him.
    Categories
    Swim Workouts
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