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Swim Workouts

  1. Wed., Jan. 14

    by , January 14th, 2015 at 08:49 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex
    deadlift, 75 x 4 x 8
    face pulls, indeterminate weight (#5) x 3 x 25
    seated leg curls, 90 x 4 x 8
    back extensions, 150 x 4 x 8
    plate loaded rows, 80 x 4 x 8
    altitude drops, 10
    extreme angle iso squat, 2:30
    ab work: streamline crunches, med ball crunches, yoga ball roll outs


    Stretching, 15 min



    Swim/SCY/Solo:

    500 various
    100 scull
    4 x 25 shooters w/fins
    50 EZ
    4 x 100 DPS back w/fins & paddles, focus on technique @ 2:00
    100 EZ
    4 x 100 DPS free w/fins & paddles, focus on technique @ 1:50
    100 EZ
    4 x 50 breast w/fins & paddles @ 1:15
    50 EZ
    3 x (25 shooter + 25 breast kick on back)
    50 EZ

    Total: 2200


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

    I decided to lift at Pitt today. This was a good call because then I could get in an EZ technique type swim afterward.

    I was very excited to hear that the Albatross meet will be held on March 21, so I will rest some for that. I will either swim 50 back/50 breast, 50 fly or 50 back/100 back/50 fly. Those are the lineups I've swum the last 8 years. And, since they never change the order of events, I won't either! Note to Jazz: 50 free is out because it is 10 minutes after 50 fly.

    Mr. Fort and I were pondering the fate of aging for masters athletes last night. The go to trainer here in Pitt says that the 50s is the decade where athletic performance declines the most and injuries are most likely to rear their ugly head. We have certainly had the most injuries then. In the last four years, I've had a labral tear, elbow tear and RC tear. Mr. Fort has had quite a few injuries too. One of mine was sheer stupidity, but the others were probably age and fragile shoulders.
  2. Monday, Jan 12

    by , January 13th, 2015 at 12:24 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    4 x 25 shooters
    100 EZ

    Main sets:

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

    4 rounds:
    8 x 25 @ 100 pace @ :45 + 150 EZ
    R1 = back (15 lows)
    R2 = breast (17 high-18, 17 is a bit too fast)
    R3 = free (14s)
    R4 = fly w/fins (11high-12)

    5 x 50 DPS free w/paddles @ 1:00
    100 EZ

    Total: 2950


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

    This was my 7th workout in a row, and I was tired after the sets of race pace 25s. I'm taking the day off today and getting a long overdue massage.
    Categories
    Swim Workouts
  3. Sat.-Sun, Jan 10-11

    by , January 11th, 2015 at 07:10 PM (The FAF AFAP Digest)
    Saturday: Drylands

    Was at the gym for an hour. Stretched 20 minutes after.


    Sunday:

    I decided not to go to the Y meet. It would have been along drive, and I didn't see the point. Instead, I went for a swim and to yoga.

    Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main sets:

    8 x 25, SDK @ 100 pace to 15m then cruise @ :45
    100 EZ

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

    -- did a few backstroke starts, working on entry and then 50 EZ

    5 x (25 AFAP + 75 EZ) @ 3:00
    extra 50 EZ

    Total: 2550



    I was home for about an hour and then went to the 75 minute vinyasa flow class. No need to stretch tonight.

    I need to start thinking about my meet plan for the spring. The Albatross meet is not on the schedule yet, but I'm hoping it will be. I will swim at the Y league meet at the U of W Va on Jan. 25. At least there I can be assured of not crashing on the bottom on my backstroke start.
    Categories
    Swim Workouts , Yoga
  4. Thursday-Friday, Jan. 8-9

    by , January 10th, 2015 at 03:57 PM (The FAF AFAP Digest)
    Thursday: Swim/SCY/Solo @ Pitt

    I was super bummed when I walked in and saw the competition pool was closed. Had to swim in sh*tty shallow hot pool and thus wasn't motivated to do much.

    Warm up:

    700 various

    Main sets:

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

    7 x 50 breast @ 1:30
    -- 5/6/7/8/7/6/5 strokes fast
    150 EZ

    10 x 25 flutter kick w/board @ 100 pace @ :45 (mostly 17 highs)
    200 EZ

    5 x 100 DPS backstroke w/fins & paddles @ 1:45
    50 EZ

    8 x 25 w/chute @ 1:00
    100 EZ

    Total: 2800


    -- Went home and did stretching/yoga/foam rolling and rehab ex for 45 minutes


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


    Friday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins @ ;45
    100 EZ

    Main sets:

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

    5 x (50 AFAP + 150 EZ) w/fins
    breast (27), 3 x fly (23s), 1 x dolphin kick (23 high)
    extra 100 EZ

    6 rounds:
    4 x 25 IM order @ 100 pace @ :40
    1 x 25 EZ @ :40

    100 EZ

    Total: 3200


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

    I was pretty happy with the AFAP 50 flys. My turnover get ever so slightly slower than usual, but times were on par with what I've done pre-RC tear. I'm off the to gym today. Supposed to swim in a Y meet tomorrow, but not sure if I will bother since the pool sucks and is over an hour away. You must swim in 3 Y meets to qualify for the championship meet, but I'm not sure whether I'm planning on that one either, though it is at Spire.
    Categories
    Swim Workouts
  5. Tues-Wed, Jan 6-7

    by , January 7th, 2015 at 09:52 PM (The FAF AFAP Digest)

    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:


    usual 900

    Main Sets:

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

    4 x (25 AFAP from the blocks + 75 EZ)
    100 EZ

    Pyramid 50 frees: 9 x 50 @1:30
    -- 5/6/7/8/9/8/7/6/5 fast strokes
    250 EZ

    broken 100s w/fins (4 x 25 @ :30):
    broken 100 AFAP breast + 150 EZ
    broken 100 fly @ 100 pace + 150 EZ
    broken 100 AFAP back kick +1 50 EZ
    broken 100 fly @ 100 pace + 150 EZ

    Total: 3400



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


    Wednesday:

    60 minutes of drylands


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


    I actually felt surprisingly decent in the pool on Tuesday. Times seemed to be fairly fast too -- faster than I was going in the shallow hot pool. The pyramid 50 frees were my first fast strokes of free since early August. I finally feel like I might be able to get back to swimming free and fly more regularly. I'm not sure what my next USMS meet will be. The Albatross meet is not on the PV schedule yet ... I will likely have some anxiety about it after being injured and not competing for so long.

    I'm very excited too -- I just booked my trip to Paris to visit my BFF. I leave on Feb. 14. Can't wait. Have the list of Paris pools that Patrick kindly gave me, so hopefully I can tear myself away from the sights to go swimming a couple days! I was disheartened to read about yesterday's psychotic terrorist attack there, and hope things settle down before I leave.
  6. Jan. 3-5

    by , January 5th, 2015 at 04:52 PM (The FAF AFAP Digest)

    Saturday Jan. 3


    60 minutes of drylands and 20 minutes of stretching/yoga


    Sunday:

    Swim @ Sewy with 5 other Sewy masters

    I was pretty tired, so cruised most of it. I also wanted to go to yoga later, so saved up some energy.

    600 various
    8 x 50 @ :50
    8 x 25, SDK to 15 m and cruise @ :45
    Jim's silly pyramid set:
    lengths: 1, 2, 3, 4, 5, 6, 7, 8, 7, 6, 5, 4, 3, 2, 1 @ :30 per 25
    -- I did them with fins. First length of each segment fly@ 100 pace then cruise backstroke kick
    100 EZ

    Total: 2900


    Vinyasa Flow, 75 minutes

    I haven't been to a yoga class in simply ages. I rather prefer the bikram poses, but I just can't stand the bikram heat. The vinyasa temp of 85-90 is just so much nicer. And this studio is only 5 minutes from my house. I can do the bikram stretches on my own. Several of those are really good for opening up the chest and pecs.


    Monday:

    I was due for a day off after 7 days in a row. And I welcomed a day home alone in my house after all our holiday company. I did stretch and do my rehab exercises for 45 minutes. I feel better since I recommenced stretching, and I'm going to try to get to yoga once a week. My left shoulder is finally feeling better too. I am really psyched to swim in a cold deep pool tomorrow at Pitt. It's been along three weeks of crap pools.
  7. Dec. 31-Jan 2

    by , January 2nd, 2015 at 05:02 PM (The FAF AFAP Digest)

    December 31:


    Was at the gym for an hour. Stretched for 15 minutes afterward.


    January 1: Swim/SCY@ Sewy

    Warm up:

    1000 various

    Main Sets:

    Jim and Bill and John were doing 10 x 200. I did:

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

    8 x 25 fly w/fins @ 100 pace @ :45
    50 EZ

    8 x 25 breast @ 100 pace @ ;45
    50 EZ

    5 x (25 AFAP kick + 50 EZ) @ 1:20
    75 EZ

    Then, while they did 5 x 100 free @ 1:30, I did w/fins:
    5 x 50 @ 1:30
    1 = fly @ 100 pace
    2 = dolphin kick @ 100
    3 = EZ
    4 = fly @ 100 pace
    5 = flutter kick @ 100 pace

    They did 5 x 100 free @ 1:40. I did backstroke kick w/fins and went
    1-3 = EZ to recover from last set, 4 = fast (53), 5 = EZ

    They did 5 x 100 free @ 1:50. I did 2 EZ, and 3 with the first 25 @ 100 pace
    100 EZ

    Total: 3500



    Jan 2: Decided to stay at home so I wouldn't be gone for so long, since my mother and Fort Son (and his GF) are still here.

    I did about 20 minutes with DBs, the power wheel and the kettle ball. Did a 3 mile jog on the treadmills and stretched/yoga for 15 minutes


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

    Hope everyone has had a great holiday season!
  8. Tuesday Dec. 30

    by , December 30th, 2014 at 04:13 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewickley

    Warm up:


    usual 900

    Main sets:

    3 rounds:
    4 x 25 SDK to 15 m @ 100 pace @ :30 + 50 EZ @ 1:30

    100 EZ

    20 x 25 burst dolphin kick to 15m then cruise @ :45
    -- some with board and some in streamline
    250 EZ

    3 rounds:
    6 x 25 fly w/fins @ :45
    50 EZ @ 1:30

    100 EZ

    3 x (50 AFAP breast + 100 EZ @ 4:00)

    5 x 50 backstroke kick w/fins, UW 15 m each length @ 1:00
    100 EZ

    Total: 3700


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

    Decided to try a little fly today. I've only taken a few strokes since early August and it has felt very discombobulated. These didn't feel too bad, and hopefully my shoulder won't bark at me. Should probably hit the gym tomorrow. I'm going to lay off any overhead work bc I think that may have been what caused the pain in my left shoulder.
    Categories
    Swim Workouts
  9. Monday, Dec. 29

    by , December 29th, 2014 at 05:00 PM (The FAF AFAP Digest)
    Haven't done much the last four days exercise wise. I got in a workout at Sewy last Friday night. Did about 3000 with some sprinty stuff. The weekend consisted of getting ready for a big holiday party, having fun at the party and recovering from the party. Today, I journeyed to Sewy. There were a lot of very pissed adults. Half the pool was closed down for 50+ kids at 1:00 instead of the usual 3:00 and it was crowded. Nothing posted on the doors or online. And the temperature seemed even warmer than usual. Trying to do holiday workouts here in Pitt is torture. Mr. Fort and I have decided that we're going somewhere warm between xmas and new years next year.

    Warm up:

    550 various
    100 scull
    150 fly drills
    4 x 25 shooters w/fins
    50 EZ

    Main sets:

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

    3 rounds:
    10 x (25 @ 100 pace @ :40 (2 kick, 1 breast) + 100 EZ)

    With people hovering for lanes, stopping was not a good idea, so I reverted to:

    3 x (500 backstroke kick w/fins @ threshold + 100 EZ)
    -- wanted to be under 6:00
    - went 5:50, 5:48, 5:54

    Total: 4100


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

    At least I did some calorie burning ...
    Categories
    Swim Workouts
  10. Tues-Wed, Dec. 23-24

    by , December 24th, 2014 at 11:00 AM (The FAF AFAP Digest)
    Tuesday: Swim/SCY @ Sewy w/Jim

    Warm up:

    700 various

    Main sets:

    16 x 25 power kick to 15m then cruise @ :45
    100 EZ

    6 x 100 backstroke kick w/fins @ 2:00
    1 = cruise
    2 = fast last 25
    3 = last 50 @ 200 pace
    4 = cruise
    5 = all fast (53 high)
    6 = EZ

    5 x 100
    -- done as 75 smooth @ 1:15 + 25 fast @ :45
    100 EZ

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

    Total: 3000


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

    That was my last swim for a couple days. I'm going to try to hit the gym today. Merry Christmas everyone!


    Wednesday quickie drylands:

    rehab ex
    good mornings, 85 x 4 x 5
    deadlifts, 85 x 4 x 5
    seated row, 70 x 4 x 8
    explosive leg press, 105 x 3 x 15
    rear delt fly, 65 x 3 x 12
    hip abductors, 110 x 3 x 5
    kneeling ab crunches, 150 x 3 x 8
    straight arm dips, 75 x 3 x 25

    Updated December 24th, 2014 at 01:40 PM by The Fortress

    Categories
    Swim Workouts
  11. Monday, Dec. 22

    by , December 23rd, 2014 at 12:04 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warmup:


    500 various
    100 scull
    10 x 25 shooters w/fsin @;45
    100 EZ

    Main Sets:

    Did a little speed work to not get rusty:

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

    4 x (25 AFAP + 50 EZ) @ 2:00
    100 EZ

    1 x 50 AFAP + 150 EZ

    Texas A & M kick set:
    3 rounds: (college kids did 5)
    1 x 75 kick @ 1:50
    1 x 100 kick @ 1:50
    1 x 125 kick @ 1:50, make it
    100 EZ
    -- I did all backstroke kick, Made the 125s by about 8 seconds

    extra 100 EZ

    5 x 50 backstroke kick w/fins, UW 15 m each length @ 1:00
    100 EZ

    Total: 3450


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

    I will be very happy when Pitt re-opens. I've been scrapping along the bottom on all my UW work. And yesterday the pool was very warm. Off to have a swim with Jimby!
    Categories
    Swim Workouts
  12. Fri & Sun, Dec. 19. 21

    by , December 21st, 2014 at 08:25 PM (The FAF AFAP Digest)
    Friday: Swim/SCY/Solo @ Sewy

    Warm up:

    500 various
    100 scull
    4 x 50 fly drills
    50 EZ
    10 x 25 SDK @ 100 pace to 15m and cruise
    100 EZ

    Main Sets:

    Decided on a mega kick workout bc now my other shoulder is sore ...

    2 rounds w/fins:
    4 x 100 backstroke kick @ 1:45, hold under 1:05
    R1 went 1:04, 1:02, 1:02, 1:01
    R2 went 1:01, 1:03, 1:01, 1:01
    1 x 50 EZ @ 1:00
    8 x 25 kick @ 100 pace @ :40
    1 x 50 EZ @ 1:30
    4 x 25 fast kick @ :30
    150 EZ

    Then did another 4 x 100 backstroke kick @ 2:00, hold under 1:00
    -- went :59, :58, :59, :58
    100 EZ

    Total: 3600


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


    Sunday: Swim w/Jim @ Sewy

    Warm up:


    700 various

    Main Sets:

    8 x 25 SDK to 15 m then cruise @ :45
    50 EZ

    8 x
    75 cruise @ 1:15
    25 fast @ 100 pace @ :45
    100 EZ

    8 x 25 SDK to 15 m then cruise @ :45
    50 EZ

    5 rounds w/fins:
    1 x 100 @ 1:30
    2 x 50 breath control
    -- I did the 50s as UW 15m+ each length

    100 EZ

    Total: 3300


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

    Jim and I were both beat today. He, from not taking a day off. Me, from a bout of insomnia last night. I just cruised almost everything today. I am better at cruising and staying in recovery mode than Jim. He can't help himself descending most sets. Hopefully, I can have at it tomorrow after cruising today. I am ahead of my usual schedule with tree done, gifts wrapped, xmas treats made. Just waiting for last minute gifts and getting ready for a xmas party we're throwing on Dec. 27. Busy times ...
    Categories
    Swim Workouts
  13. Wed-Thur, Dec. 17-18

    by , December 18th, 2014 at 08:15 PM (The FAF AFAP Digest)
    Wed Drylands:

    rehab ex
    yoga ball tucks, 3 x 10
    power wheel roll outs, 3 x 15
    knelling ab crunch, 150 x 4 x 8
    good mornings, 85 x 3 x 5
    straight arm dips, 75 x 3 x 25
    explosive leg press, 175 x 3 x 15
    hip abductor, 110 x 4 x 5
    squat + pull downs, 80 x 3 x 12
    -- got this one from Swimming World magazine: http://www.swimmingworldmagazine.com...pulling-power/
    kneeling under hand pull, 90 x 3 x 12
    -- got this one from SW too, but can't find the link
    -- you hold the very ends of the shortish bar underhand and look up to the ceiling while you pull down, seems to activate the scapula more this way

    Stretching/yoga, 15 min



    Swim @ Sewy w/Jim & Bill

    Warm up:


    800 various

    Main Sets:

    20 x 25, SDK to 15m @ 100 pace then cruise @ :45
    100 EZ

    4 x rounds: (Ised fins)
    100 cruise free or back kick @ 1:30
    2 x 25 sprint kick (I kicked @ 100 pace)

    100 EZ

    8 x 50
    evens = EZ
    odds = @ 100-200 pace
    100 EZ

    Total: 2600


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

    I was absolutely beat and sore from yesterday's dryland workout, so used today as mainly a recovery workout. I should really hit the foam roller tonight too. Hopefully, I can get some sprinting in tomorrow.
  14. Catch up, Fri-Tues, Dec. 12-16

    by , December 16th, 2014 at 04:36 PM (The FAF AFAP Digest)

    Friday: Did the hour practice with Sewickley masters


    7 x 50 warm up
    8 x 25, SDK 15m @ :45
    4 x 25 burst + cruise @ :45
    100 EZ

    3 rounds w/fins of:
    5 x 50 back @ 200 pace @ 1:00
    1 x 50 EZ @ 2:00
    1 x 50 fast back kick @ 1:00
    1 x 100 EZ

    8 x 25 burst to 15 m dolphin kick w/board & cruise @ :30
    100 EZ

    Total: 2400


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


    Sunday Drylands:

    rehab ex
    explosive leg extensions, 105 x 3 x 15
    good mornings, 85 x4 x 5
    seated row, 80 x 3 x 8
    deadlifts, 85 x 4 x 6
    tricep press, 80 x 3 x 6
    kneeling ab crunches, 140 x 4 x 12
    bulgarians in streamline, 2 x 10 each leg
    HS hi row, 130 x 4 x 6
    streamline crunches, 2 x 50
    V ups, 10

    stretching, 15 min


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


    Monday: Swim/SCY/Solo @ Sewickley

    Warm up:


    usual 900

    Main sets:

    5 x 50 single arm fly @ 1:00
    50 EZ

    w/fins:
    5 x 100 flutter kick, descend @ 1:45 (to 1:05)
    50 EZ
    8 x 25 free, 1 breath @ :30
    50 EZ
    5 x 100 backstroke kick, descend @ 1:45 (to 1:01)
    100 EZ
    8 x 25 dolpin kick w/board @ 100 pace @ ;40
    100 EZ
    5 x 100 free, descend @ :145-2:00 (to :59)
    100 EZ
    8 x 25 smooth breast @ :40
    100 EZ

    Total: 3800


    Didn't realize I did this much. I was dead from weights, so didn't do much fast stuff. My upper back was really sore. I was looking at my blog from past years and realize I am much weaker now than previously. It's due to the long layoff when I moved and the shoulder problem, but still, I need to make some progress in this area.


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


    Tuesday: Swim /SVY @ Sewy w/Jim & Bill

    Warm up:


    10 x 100 @ 1:45
    -- I mixed up strokes and kick

    Main sets:

    8 x 25 shooters @ 1:00
    -- missed one of these due to losing nose clip
    50 EZ

    ww/fins:
    8 x 50 controlled speed backstroke @ 1:00 (31s)
    100 EZ @ 3:00
    8 x 50 @ 1:00
    -- 2 x 3 fast + 1 EZ
    -- did backstroke kick, 27s
    100 EZ @ 3:00
    8 x 50 controlled speed backstroke @ 1:00 (29-30)
    -- a little faster than the first round
    100 EZ

    Total: 2750


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

    Before we started the workout, Jim and I were opining that 200 fly was probably the hardest event for most masters. Bill disagreed, and proceeded to do the entire workout fly, except for the shooters. He must have bionic shoulders. I'm pretty pooped after that effort, but it was so nice to have company for the workout. I would never have done that main set on my own.

    Interesting article on call to move next Worlds out of Russia: http://www.swimmingworldmagazine.com...ipts-released/

    Updated December 16th, 2014 at 04:52 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  15. Wed-Thur, Dec. 10-11

    by , December 11th, 2014 at 04:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewickley

    Warm up:


    500 various
    100 scull
    100 chest press fly
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

    4 rounds:
    100 smooth free @ 1:30
    3 x 50 kick, descend to 100 pace @ 1:00
    2 x 25 fast swim @ 100 pace @ :30
    100 EZ
    extra 100 EZ at end of set

    12 x 50
    odds = fast @ 100 pace @ 1:00 (3 swim, 3 kick)
    evens = EZ @ 1:30
    100 EZ

    8 x 25 w/chute @ 1:00
    100 EZ

    Total: 3600


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


    Swim/SCY/Solo @ Sewy

    Warm up:


    550 various
    100 scull
    100 chest press fly
    100 kick
    100 EZ

    Main sets:

    6 x 100 backstroke kick @ 2:00
    -- stay under 130 (went mostly 125s)
    100 EZ

    6 x 75 fly/back/breast w/fins + 25 EZ @ 1:45
    100 EZ

    6 x 100 kick w/fins @ 1:45, 100 EZ at end of set
    75 kick @ 200 pace
    :10 rest
    25 fast kick

    4 x
    3 x 50 free w/paddles & fins @ 200 pace @ :50
    1 x 50 EZ @ 1:00

    100 EZ

    Total: 3750


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

    Pitt is now closed from Dec. 11-Jan. 4. Depressing ... And even though the pool is closed, I still have to coach. Not that I would want my swimmers to have to take three weeks off! I'm sure this will cause me motivational issues. But I'm getting used to them, having had them for months now. My goal will be just to stay in the water, and I'll probably do more aerobic work (see today's workout).
    Categories
    Swim Workouts
  16. Mon-Tues, Dec 8-9

    by , December 9th, 2014 at 04:30 PM (The FAF AFAP Digest)
    Monday Drylands:

    rehab ex
    straight arm dips, 75 x 3 x 25
    good mornings, 75 x 4 x 6
    seated row, 70 x 4 x 8
    kneeling ab crunches, 140 x 3 x 12
    tricep press, 70/80 x 3 x 8
    bulgarians in streamline, 3 x 10 each leg
    leg extensions, 135 x 4 x 8
    HS hi row, 100/110 x 3 x 8 (haven't done this one in many months)
    stability ball tucks, 10
    russian twist on incline, 25 x 2 x 25

    15 minutes of stretching



    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    550 various
    100 scull
    100 chest press fly
    4 x 25 shooters w/fins
    50 EZ

    Main Sets:

    6 x 25 burst SDK + cruise @ :45
    100 EZ

    5 rounds w/fins:
    75 back-breast-free @ 200 pace + 25 EZ @ 1:30
    4 x 25 fast kick @ 100 pace @ :30
    50 EZ @ 1:30

    100 EZ

    8 x 100 backstroke kick w/fins @ 1:30
    -- stay under 1:05, went 1:02-1:04
    250 EZ

    Total: 3550


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

    Just as I was getting over my cold, I feel like I might be coming down with another. Lil Fort (and many kids at her school) have been home sick. I didn't have much energy today, so didn't do much fast stuff.
  17. Tues-Wed, Dec 2-3

    by , December 4th, 2014 at 12:09 PM (The FAF AFAP Digest)
    Tuesday: Swim/SCY/Solo @ LA Fitness


    Didn't feel like driving to Pitt and still under the weather. So I did an easy workout at LA Fitness.

    600 various
    100 scull
    100 chest press fly
    4 x 50 single arm fly
    50 EZ
    10 x 50
    -- 25 breast @ 100 pace + 25 EZ
    -- 5 w/fins, 5 w/o. last one AFAP
    150 EZ
    5 x 50
    -- 25 fly w/fins @ 100 pace + 25 EZ
    100 EZ
    4 x (25 AFAP + 75 EZ)
    100 EZ

    Total: 2350


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


    Wednesday: Swim/SCY @ Pitt

    Warm up:

    500 various
    100 scull
    100 chest press fly
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

    4 x 25 burst SDK @ 100 pace + cruise @ :45
    50 EZ

    6 x 25 burst SDK (AFAP + cruise @ 1:00
    100 EZ

    9 x 25 AFAP + 75 EZ @ 3:00
    -- one of my swimmers was there and we did 8 of these together
    -- mixed them up, some w/fins, some w/o
    -- I was still feeling tired, but my times were dead on
    100 EZ

    8 x 50
    odds = free w/paddles & fins
    evens = EZ backstroke kick
    50 EZ

    Total: 2750


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


    Whew, I was beat after the AFAP 25s. Still not totally recovered. One good thing about not doing much the last week is that my shoulder feels much better. I'd say it's about 85% healed.

    So glad that Worlds are on Universal Sports. It was amazing watching Belmonte Garcia set the two world records.

    Article on Russian doping: http://www.swimmingworldmagazine.com...doping-system/

    Updated December 4th, 2014 at 12:33 PM by The Fortress

    Categories
    Swim Workouts
  18. Blog Catch Up

    by , December 1st, 2014 at 03:47 PM (The FAF AFAP Digest)
    Not a lot to report for the last five days ... I got whacked with a nasty head cold over the Thanksgiving break and it is still lingering.

    Wed: 60 minutes of drylands with Teen Fort

    Thur-Friday: nada

    Saturday: About 2200 easy at the Sewy Y with Teen Fort and Fort Son. Didn't have any energy to do anything fast.

    Sunday: Teen Fort and I joined Jim and Bill at the Sewy Y and did the following:

    600 various
    8 x 50 @ 1:00
    -- I used fins and went 12.5 UW each length
    8 x 25, SDK to 25m @ :45
    50 EZ
    10 x 75 @ 200 pace @ 1:15 + 25 fast @ 100 pace @ :45
    -- I did most of the 75s kick w/fins
    100 EZ
    another 8 x 25 SDK to 15m @ :45
    8 x 25 @ 100 pace @ :45
    100 EZ

    Total: 2850


    Monday: some drylands


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

    I was dead after Sunday's effort. Today, I went to the gym with Fort Son, but reduced my weights from usual and didn't do too much. I am swimming at a little Y meet on Sunday at Sewickley (25 fly + 50 breast + 25 back). You have to swim in 3 meets to preserve your ability to swim in the championship meet in April. Don't know if I'll be at that meet. It's the same weekend as Zones. But we'll see. I don't think I'm going to bother traveling for a SCM meet. Between being sick and trying to get the thyroid back on track, I just don't feel like it.

    I am psyched about the breaststroke rule change. I always do my dolphin kick in a streamline in practice.

    Updated December 1st, 2014 at 04:29 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  19. Tuesday, NOv. 25

    by , November 26th, 2014 at 11:13 AM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


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

    Main Sets:

    8 x 25 burst + cruise @ :45
    100 EZ

    5 x (25 AFAP + 75 EZ)
    -- 3 from blocks, 2 from push
    100 EZ

    20 x 25 dolphin kick w/board & fins @ :40
    -- holding 12 flat-low
    200 EZ

    50 x 25 w/fins @ :40
    done as: 10 x (4 x 25 IM order @ 100 pace + 1 x 25 EZ)
    100 EZ

    Total: 3750


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


    I liked the IM set. I know it isn't strict Rushall -- when do I ever do anything strict Rushall? -- but it was fun and added some variety. Fly didn't bother me too much today, but then I was only taking 3-4 strokes per length and using fins. Teen Fort and Fort Son are home now, so bring on the holiday. Not that I like Thanksgiving much -- the food is disgusting. But the hanging out is good. Pitt is closed until Monday. I will just hit the gym today and then be swimming at Sewy after that.
    Categories
    Swim Workouts
  20. Fri-Mon, Nov. 21-24

    by , November 24th, 2014 at 10:32 PM (The FAF AFAP Digest)
    Friday:

    Did drylands for about 60 minutes at the gym


    Sunday:

    Met Bill and Jim at the Y for a swim. Did around 2500. Didn't go too fast because I have a nasty cold. And Bill and I chatted while Jim warmed up.


    Monday: Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    2 x 25 shooters w/fins
    -- I had some stabbing pain in the forehead when I did these, so decided UW work wasn't in the cards today. Must be the sinuses.
    8 x 25 breast kick
    -- Bill told me on Sunday that I need to bring my knees in more to get more oomph out of my kick. I dunno ... I don't feel like I go anywhere either way on evil kick ...
    100 EZ

    Main Sets:

    8 x 25 burst + cruise @ ;45
    100 EZ

    5 x (25 AFAP + 75 EZ)
    100 EZ

    3 x broken 100s + 150 EZ
    -- break :10 @ leach 25
    -- tried to hold my usual 100 pace. couldn't do it with only :10 rest, not surprising, I guess
    100 EZ

    2 x 25 fly w/fins + 25 EZ
    -- fly still iffy

    4 x 100 backstroke kick w/fins @ 1:45
    -- shift a fast 25
    50 EZ

    100 scull
    100 breast kick
    100 EZ

    Total: 3550


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


    Still feeling very congested. And unfortunately, I just got the news that after years of having stable thyroid hormones, they have gone wacky and I am now quite hyper. I suspect this is why I've been feeling tired and sleeping very poorly. Hopefully, I can reverse this soon. But it makes me a little leery about signing up for a meet. Being hyperthyroid is usually very negative for athletic performance.
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